Womens Fitness Uk March 2023

GET OUTDOORS!
12 GYM-FREE WAYS TO GET SUPER FIT
GET FIT FOR LIFE
LAURA WHITMORE
‘Being outdoors
gives me headspace’
HOW FRESH-AIR FITNESS
RESTORES HER CALM
FIND YOUR
NEXT
THE ULTIMATE WORKOUT
FOR BUSY WOMEN CHALLENGE
EVENTS FOR
EVERY GOAL
20 WAYS TO
BURN FAT Does your
body need
HEALTHY MEALS an MOT? P.72
YOU’LL CRAVE
BEST
RUNNING
WATCHES
THE ACTIVE GIRL’S March 2023 • £4.99 • womensfitness.co.uk
GUIDE TO BETTER SLEEP

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WOMEN’S FITNESS MAGAZINE
EDITOR’S NOTE
KELSEY MEDIA, THE GRANARY, DOWNS COURT,
YALDING HILL, YALDING, KENT, ME18 6AL, UK
Spring forward
EDITORIAL
EDITOR: SARAH SELLENS
SUB-EDITOR: EVE BOGGENPOEL
ART EDITOR: XAVIER ROBLEDA
ONLINE WRITER: LILY SMITH
SOCIAL MEDIA & DIGITAL CONTENT PRODUCER:
AMY MICA MARSDEN
THANKS TO: CHRISTINE BAILEY, SUZANNE BAUM, Plummeting temperatures, teamed
MARY COMBER, JOANNA EBSWORTH, LUCY
GORNALL, JOSH IVORY, EMMA LEWIS, LUCY MILLER, with rising fuel prices and the dreaded
NICKI-PETITT-WARD, KATY SUNNASSEE
‘twindemic’ of ’flu and COVID-19, have
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made this winter somewhat testing for
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and welcoming the warmer weather with
MANAGEMENT
CHIEF OPERATING OFFICER: PHIL WEEDEN open arms. Because there’s something
MANAGING DIRECTOR: KEVIN MCCORMICK
RETAIL DIRECTOR: STEVE BROWN uplifting about the change of seasons.
AUDIENCE DEVELOPMENT MANAGER:
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OPERATIONS DIRECTOR:
And springtime, more than any other
GILL LAMBERT
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time of year, seems to cry out for folk
NICK MCINTOSH
HEAD OF EVENTS: KAT CHAPPELL
to get outside and start moving.
PRINT PRODUCTION MANAGER:
GEORGINA HARRIS It’s not just about getting fit, it’s about feeling good. Feeling
PRINT PRODUCTION CONTROLLER:
HAYLEY BROWN the warmth of sunshine for the first time in months, seeing the
SUBSCRIPTIONS blooms as they begin to bud… it’s enough to get even the most
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reluctant of exercisers on an outdoor adventure. That’s why
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USA ANNUAL SUBSCRIPTION: £72 it’s so easy to relate to cover model Laura Whitmore’s love of
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the outdoors. ‘Being outdoors gives me time to be in my own
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discover 12 trending ways to find some outdoor action this
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CUSTOMER SERVICE TEAM, KELSEY MEDIA, spring – there’s something for everyone! While on page 32,
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or in part is forbidden except with permission in writing from
the publishers. Note to contributors: articles submitted for
consideration by the editor must be the original work of the
ON OUR RADAR …
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If you have any queries regarding Kelsey’s data policy, you SMOOTH RIDER SIMPLE GAINS FIND YOUR FLOW
can email our Data Protection Officer at dpo@kelsey.co.uk. Rated ASICS’ most Workout kit doesn’t There are many
Information given is not a substitute for medical advice, so comfortable shoe to get much simpler benefits to be had from
ensure you check with your GP, medical professional or other date by runners, we – or more effective doing yoga at home.
relevant qualified professional before making any changes
to your healthcare, diet or exercise routine. Check the
discover what the – than a set of Eve Boggenpoel
latest government guidelines before participating in the fuss is about the new dumbbells. Discover reveals how to design
activities mentioned in this magazine and always adhere to Gel-Nimbus 25. our fave moves on a yoga sequence
coronavirus restrictions.
See page 16. page 34. on page 66.
Women’s Fitness 3
32
Make this fitness year
one to remember
18
REGULARS FITNESS
08 About you 32 COVER Ready, set, go!
Laura Whitmore Air your views on all things fitness Check out these challenges to
shares her give yourself something to aim
love of the 11 Fit buzz for this year
great outdoors
The latest things to do, buy and try
34 3 ways with… dumbbells
18 ‘Being outdoors gives
COVER Top moves to build lean muscle
me headspace’ tissue and burn body fat
We discover why TV’s Laura
Whitmore loves fresh-air fitness 36 COVER Escape the gym
Reboot your body and free your
24 The active girl’s guide mind by trading indoor workouts
to better sleep for outdoor action this spring
Our experts reveal the best fitness
tricks to help you drift off
26 ‘How I build my body’

The training secrets of unified
boxing champion Natasha Jonas
4 Women’s Fitness
MARCH 2023 ISSUE
NUTRITION WELLBEING
44 Clean up your diet 66 Be your own yoga teacher
Nail the nutrition basics How to design your own
for healthier outcomes yoga sequence
50 Eat a rainbow 70 Beauty bag

Diversify your diet with recipes Look good from top to toe with
from nutritionist Jennifer Medhurst the latest beauty buys
54 Fuel up! 72 COVER Does your body need
This month’s fit fuel products an MOT?

World-renowned recovery
56 COVER 20 ways to burn fat specialist James Davies explains
Tried-and-tested strategies the importance of a Monthly
Overhaul Treatment
82
76 Active travel
Writer Emma Lewis and family
ditched the usual festivities and
headed for the snow
Build strength
quickly with
our speedy
workout
82 COVER Spring into shape!

Try our busy girl workout to
build total-body strength in
double-quick time
87 Good form
Whittle your waist by strengthening
your core with the Russian twist
88 2 dumbbells, 1 workout,
max results!
Build muscle and lose weight
with this super-effective
full-body workout
92 COVER Kit test

We put the latest GPS
running watches to the test
ON THE COVER 98 Catching up with…

Cover model: Laura Whitmore dancer, yoga instructor and
Cover photo: Dan Kennedy mum-of one, Kristina Rihanoff
Subscribe to WF!
Be the first to get the latest issue before it hits the shelves. Turn to page 28
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womensfitness.co.uk Women’s Fitness 5

Meet the team
Get to know the experts and contributors to Women’s Fitness…
Suzanne Baum Eve Boggenpoel Joanna Ebsworth

Suzanne is a celebrity Eve is a yoga teacher, A qualified Level 3 PT
interviewer and lifestyle counsellor and author. Her and fitness instructor,
editor. She has written on work is grounded in a Jo has been combining
fitness and wellbeing for deep appreciation of inner her love of exercise and
over two decades and also stillness as a pathway writing for 15 years, and is
reviews beauty products. to transformation. keen to inspire others to
@suzanne_baum @eveboggenpoel be active. @joglows
Lucy Miller Josh Ivory

Christine Bailey
Lucy is an ex-national Josh is a qualified PT
Christine is a performance
gymnast and qualified PT. and online body
nutritionist, chef, author
She is also a nutritionist transformation coach. He
and keen runner. She runs
and life coach who loves believes in pairing flexible
online programmes and
nothing more than to go nutrition and effective
works with athletes.
for a run or do a gym programming to achieve
christinebailey.co.uk
session. @lucycmiller results. @josh_j_ivory
Also in this issue…

44
36 78
Discover how to master the

basics of good nutrition Enjoy the final throes of ski
Head outdoors for a fitness fix season in the latest kit
courtesy of Mother Nature
6 Women’s Fitness womensfitness.co.uk

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ABOUT YOU
ABOUT YOU
Share your views on any aspect of fitness and become part of the Women’s Fitness community
WORKOUT
STAR LETTER WONDER
I loved your article
INSPIRING READ 3 ways with a
Thank you for your article A healthy body is the one that sandbag (February
makes you happy (February issue), featuring fitness issue). I'm always
superstar Krissy Cela. She shares her empowering, looking for new
no-nonsense approach to leading an active, healthy and and inventive ways to take my training to a
happy lifestyle, with the aim of giving people the skills whole new level and this article provided me
to be strong and confident. I read the feature with great with just that! I like the fact that a sandbag is
interest and found it quite inspiring, and it made me not only fun but will also functionally work my
more determined to get fitter and healthier. Krissy had core, legs, arms – everything. What a benefit!
some great tips Thank you for the clear photos and guide to
for smashing each exercise. I particularly found the plank
goals – such lateral drag worked my abs. Brilliant.
as relying Roxie Sumner
on discipline,
knowing that
mindset is
everything, and STAYING
doing one thing STRONG
at a time – and I really was very
she had many more motivational suggestions. I’m grateful for your
working through her good advice and hope to make article Is your
that change, whatever it takes, by committing myself workout making
and making it happen. Wonderful, thank you! you ill? (February
Kymberley Yetton issue). I work in a
nursery school, so I'm up against germs every
day and I seem to catch every bug going. So,
I was keen to learn how eating and exercise
Kymberley wins a year’s can support my immune system. I learnt it isn't
subscription to leading health good to overdo it, and nutritionist Christine
and wellness app, KIC,
worth £99.99. Co-founded
Bailey’s advice certainly made a lot of sense
by Australian duo Steph – not having sufficient recovery time can make
Claire-Smith and Laura Henshaw, you more susceptible to infections. Now I know
KIC is transforming how people that exercise and nutrition can help keep every
use mindfulness, movement and
meals to find their feel-good. At organ in my body healthy, as well as top up
home, in the gym or on-the-go, my immune system, I will be monitoring
Letters are edited for style and length
KIC it your way with over 1,000 carefully how and when I exercise, plus what
workouts and meditations, plus
foods I need to be taking to support my health.
delicious, nourishing recipes from a team of experts in the
palm of your hand. Find out more at keepitcleaner.com Thanks Women’s Fitness.
Abigail George
WRITE IN AND WIN! Want to air your views on the magazine or on a fitness topic? Write to tell us
what’s on your mind and you could win a prize. Email wf.ed@kelsey.co.uk or
write to us at Women’s Fitness magazine, Kelsey Media, The Granary, Downs Court, Yalding Hill, Kent ME18 6AL.
@Wome n sFit ness uk @Wome n sf it ness uk facebook.com/womensfitnessmagazine

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Mr motivator· Maude hirst· Max la manna • THE FITNESS CHEF· MOTHER PUKKA
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MATT JOHNSON • SHAHROO IZADI • KATIE BRINDLE · JUNGLE GODDESS · ANNA GOUGH · Jennifer Medhurst
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morning arcade · Genevieve Miles · Marie Garaccio · JoDie Marie •Rosie Jones • Daniel Foxx
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enough to swim in. We love the
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than a swimsuit for extra warmth,
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Words: Joanna Ebsworth | Photography: Various brands

FIT NEWS
BUY THIS…
Small
but mighty
Listen up, ladies! Leading
bone-conduction headphone
specialist Shokz (uk.shokz.com)
has launched the new
OpenRunPro Mini, £159.95, a
smaller version of the original
OpenRunPro. The set is designed
WEAR THIS… to provide smaller heads with
Fit for all a snug and secure fit, maximum

comfort and an incredible
According to a new global consumer survey by Adidas, 92 per cent of women find it open-ear listening experience.
difficult to focus on their workout when their apparel is uncomfortable. Body chafing, Weighing just 28g, with 10 hours
an increased chance of injury and vulnerability to infections are just some of the of call time and music, plus a
issues reported due to ill-fitting and non-breathable gym wear, not to mention the 10-minute quick-charge function
58 per cent of women who say they have to frequently stop to pull up their leggings for 1.5 hours of play time, they
during a workout. With this is mind, Adidas has introduced a completely new bring all the benefits of bone-
high-performance sports bra and leggings portfolio across its Studio, All Gym, HIIT conduction so you can listen to
and Running categories, with all pieces designed to help reduce the barriers women music and take calls while hearing
face when training. From four-way material stretch and full adjustability, to increased surrounding noise such as traffic
support structures and improved airflow management, the SS23 Bra & Leggings and pedestrians. They also have an
collection – including this Yoga Studio Luxe Light-Support Bra, £40, and Yoga Studio IP55 rating to withstand rainy runs,
Luxe 7/7 Leggings, £60 (adidas.co.uk) – is available in inclusive sizing, so all women sweaty rides and gritty conditions.
can train to their full potential. Highly rated!
DO THIS…
HYROX hit
Luxurious London-based fitness
and health club, Third Space, has
teamed up with HYROX – known
as ‘The World Series of Fitness
Racing’ – to launch a unique,
HYROX-inspired 12-week training
programme across seven of its
eight gyms. Designed to help
members prepare for the popular
competitive fitness event, the
programme is made up of weekly
strength-based, endurance
and cardio-based classes, all
carefully curated to help you
develop the specific skills and
techniques needed to compete
in HYROX races. Members can
also attend longer classes at
the weekend to incorporate
techniques taught throughout
the week. And, at the end of the
12-weeks, Third Space will host
in-club competitions so you can
put everything you’ve learnt
into practice. Find out more at
thirdspace.london

FIT NEWS
BUY THIS…
Trail running shoes
Tackle any terrain wearing our pick of the
latest and greatest trail running shoes
ALTRA LONE PEAK 7

£135; ALTRARUNNING.EU
Altra’s bestselling trail shoe still boasts the
signature FootShape toe box to give your
feet more space to sit naturally for greater
comfort and stability, but is now equipped
with a seamless, stitchless upper and a more
streamlined construction for a lighter,
nimbler feel. Weighing a mere 261g,
the upgraded MaxTrac outsole with
StoneGuard protection offers stickiness,
grip and durability underfoot.
SCARPA RIBELLE RUN KALIBRA G

£240, SCARPA.CO.UK
Scarpa’s award-winning Ribelle Run shoe –
a favourite with trail runners thanks to its
precision and adaptability on any type of
difficult terrain – has been redesigned for
extreme conditions. The perfect shoe for
medium-distance winter training and races,
it utilises Polartec Windbloc fabric to deliver
unparalleled water repelling protection
from the snow, mud and cold, while retaining
a high level of breathability.
INOV-8 TRAILFLY G 270 V2

WEAR THIS… £150; INOV-8.COM
Take it sloe The TRAILFLY G 270 V2 has many features of
its multi-award-winning predecessor, but
Whether you’re looking to hit the gym or sit back and relax, the
new Sloe Joes range of sustainable activewear and loungewear now has a redesigned upper and a new
from Joe Browns has everything you need to feel good. From lightweight mesh material that’s 25 per cent
more durable. It also delivers greater stretch
cosy cover-ups and slouchy jumpsuits in super-soft fabrics
and breathability in the forefoot while a more
to sweat-wicking vests, leggings, and hoodies in bold prints,
cushioned, slimline tongue enhances fit and
including the Fancy Floral Yoga Top, £30, and Fancy Floral Yoga
comfort. Built for long distances at speed,
Leggings, £40, you’ll find plenty of sophisticated styles to suit
the zero-drop shoe is ideal for trails and
your mindset. See the full range at joebrowns.co.uk ultramarathons on hard-packed surfaces.

FIT NEWS
BUY THIS…
Chafe-free
guarantee
Created specifically for exercise, the
new Sarrosi Anti-Chafe Balm: Sport
Edition, £15.99, creates a breathable,
no-friction barrier from moisture
to protect your skin from rubbing
– meaning you can move freely
without fear of pain or discomfort.
Featuring a perfect cocktail of
nature’s most fabulously nourishing
ingredients, such as shea butter,
sunflower seeds, mint and coconut,
this vegan formula has a deliciously
uplifting sweet orange scent, while
the recyclable roll-on applicator
allows the balm to glide on easily with
no mess. Best of all, it really works!
Make it a part of your ‘get ready
to move’ routine today. Available
exclusively at amazon.co.uk
TRY THIS… BUY THIS…

Feel the fizz! Lean on me
Looking for an instant, natural A bestseller in the US, the ground-breaking Bowflex VeloCore bike has finally
pick-me-up without the crash landed in the UK to shake up your at-home riding experience. Innovative
or the jitters? You need the technology allows the bike to tilt from side to side, so you can lean into
EnergyFizz Ginseng Fizz Sticks corners in the same way as a regular road bike and engage more muscle
from plant-powered nutrition brand groups, including your core and upper body. This is also said to increase
Arbonne. Featuring an energy- energy consumption by 14 per cent.
boosting blend of ginseng root, Available from Fitness Superstore
co-enzyme Q10, chromium, (£2,399; fitness-superstore.co.uk),
B vitamins and naturally-derived standout features include a 22”
caffeine from guarana and green adjustable touchscreen console
tea, these sticks are perfectly with Bluetooth speakers, a
proportioned for popping into magnetic resistance system with
your gym bag, and offer a great 1,000 levels, fully adjustable seat
alternative to that mid-afternoon and handlebars, and dumbbell
coffee. Best of all, they’re now cradles with a pair of 1.5kg
available in the 6 Flavour Variety dumbbells included. You also get a
Pack (£29 for 10 sticks; arbonne. one-year free membership to the
com), so you can try some of the JRNY app for Explore the World
bestselling flavours, including scenic rides, virtual coaching
tasty Pomegranate and delicious and on-demand studio classes
Pineapple. Simply mix this vegan (off-bike Pilates, yoga and strength-
and gluten-free effervescent food training options). Plus, the bike can
supplement with water and go! be used with Zwift and Peloton.

FIT NEWS
DO THIS…
Fit mama
Our Parks, Sport England and
This Girl Can have teamed up
to launch a free series of
six-week workout courses for
new and expectant mums on
the Couch to Fitness platform
(couchtofitness.com). Designed
to improve mobility, increase
movement and enable women
to safely move at their own pace
from the comfort of their homes
regardless of their income, the
equipment-free yoga, Pilates
and low-intensity workouts
are the first of their kind to
be endorsed by the Active
Pregnancy Foundation. Try
these tips from Couch to
Fitness’ pre- and postnatal
fitness instructor Jessica Milloy.
Focus on how you feel. You
won’t always feel like doing a
workout - especially in the first
trimester or postnatally when
you’re battling sleep deprivation
– but remember that movement
releases feel-good endorphins
to give you a boost of energy
and help release any stresses
you may be dealing with.
Don’t feel guilty about taking
time for yourself. Even a 20–
to 30-minute walk with baby or
your bump can be enough to
recharge your batteries and give
you back a sense of yourself.
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FIT NEWS
Ride of your life

If you loved the hugely popular Asics
Gel-Nimbus 24 that launched back in
March 2022, you’ll love the brand-new
Gel-Nimbus 25 even more. Rated by
runners as the brand’s most comfortable
shoe to date in an independent study by
The Biomechanics Lab in South Australia
– and more comfortable than three
leading competitor shoes – the Gel-
Nimbus 25 promises to help you feel like
you’re landing on clouds, and it doesn’t
disappoint one bit.
One of the biggest changes to this
neutral daily running shoe is the addition
of the new lighter and softer PureGel
technology, which is no longer visible
from the outside as with previous
iterations, but is now strategically
integrated into the midsole for enhanced
shock absorption, softer-than-ever
landings and smoother transitions.
Moreover, you also get 20 per cent more
cushioning underfoot in the form of the
new lightweight and energetic FF Blast
Plus Eco foam (made with at least 20 per
cent bio-based material from renewable
sources), plus an extra 6mm of height at
the forefoot and 4mm at the heel to turn
it into a max cushioned shoe.
But the changes don’t stop there. The
upper, made from at least 75 per cent
recycled content, has been revamped with
a highly breathable engineered knit fabric
that wraps around your foot for a locked-
in feel, while the updated super-stretchy
knit tongue and collar construction
provides better flexibility, extending
around the ankle for a more luxurious
fit and feel. The addition of the wide,
stretchy pull tab on the heel makes
getting in and out of the shoe a
breeze. And, aesthetically, they
look a hundred times more stylish
than they used to, partly due to the
removal of the once-visible Gel.
With so many changes to the design,
Gel-Nimbus fans would be forgiven for
worrying that their favourite shoe might
not feel like the Gel-Nimbus anymore
but, aside from a slight reduction in
firmness and responsiveness, this just
isn’t the case. In short, if you’re looking
for an extremely plush ride that provides
a ridiculously comfortable running
experience day after day, this is the
shoe for you.
The Asics Gel-Nimbus 25 is available in seven

colours for £175 from asics.com

100% Natural Traumeel® for Effective Pain Relief
Acute ankle sprain Tendon pain Acute musculoskeletal injury

A large-scale study has shown Compared with diclofenac (an Compared with a placebo,
that Traumeel® ointment & gel NSAID), Traumeel® ointment Traumeel® ointment was
was as effective as diclofenac in reduced pain and achieved a significantly more effective in
pain reduction and functional significantly faster return to restoring muscle function and
improvement in the treatment of normal activities.4 reducing pain from
acute ankle sprains.1 Compared musculoskeletal injuries.3
with a placebo, Traumeel®
ointment was an effective
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1. C. González de Vega, C. Speed, B. Wolfarth, J. González. Traumeel vs. diclofenac for reducing pain and improving ankle mobility after acute ankle sprain:A multicen-
tre, randomised, blinded, controlled and non-inferiority trial. Int J ClinPract. 2013. doi: 10.1111/ijcp.12219.
2. Zell J, Connert WD, Mau J, Feuerstake G. Behandlung von akuten Sprunggelenksdistorsionen: Doppelblindstudie zum Wirksamkeitsnachweis eines
homöopathischen Salbenpräparats [Treatment of Acute Sprains of the Ankle: A Controlled Double-Blind Trial Test the Effectiveness of a Homeopathic Preparation].
Fortschr Med. 1988; 106(5): 96-100. (English translation available in: BiolTher. 1989;VII(1):1-6).
3. Böhmer D, Ambrus P. Behandlung von Sportverletzungen mit Traumeel-Salbe – Kontrollierte Doppelblindstudie [Treatment of Sports Injuries with Traumeel Oint-
ment: A Controlled Double-Blind Study]. Biologische Medizin. 1992;XXI(4):260-268. (English translation available in: BiolTher. 1992;X(4):290-300).
4. Orizola AJ, Vargas F. The Efficacy of Traumeel® Versus Diclofenac and Placebo Ointment in Tendinous Pain in Elite Athletes. A Randomized Controlled Trial. Med Sci
Sports Med Exerc. 2007;39(5,Suppl.): S79, abstract 858.
COVER INTERVIEW

COVER INTERVIEW
‘BEING
OUTDOORS
GIVES ME
HEADSPACE’ TV presenter, actress, radio star
and author, Laura Whitmore, needs
little introduction. Women’s Fitness
catches up with the Irish-born
media personality to talk about her
career, embracing body confidence
and why she is such an advocate
of outdoor exercise
Words: Suzanne Baum

COVER INTERVIEW
F
inding time to get to interview Laura
Whitmore is tricky. Not because she is a
difficult person – that couldn’t be further
from the truth – but because her work
schedule is so jam-packed she has little
time outside of it to chat. And that strong, warm
Irish voice is one so familiar with her army of fans,
it’s no surprise she is one of the most in-demand You are so busy, how on earth do you
women in the industry. manage to fit everything in?
The 37-year-old is absolutely no stranger to ‘I have to be good at juggling. I’m actually
the limelight, of course, as she has been a familiar far more efficient when I have a busy work
face on the TV and radio for the past decade. schedule as I am very good when it comes to
Having fronted numerous shows, including ITV2’s being organised and multi-tasking. My mother
I’m a Celebrity Get Me Out of Here and Love instilled that in me – good Irish genes she
passed down to me. I also feel so blessed by all
Island, as well as hosting her own Sunday morning the work opportunities that come my way, I just
radio show on BBC Radio 5 Live, Whitmore’s run with it as I absolutely love what I do.’
career is certainly very impressive.
But her accolades don’t end there, as just
last year the mother-of-one swapped the screens When it comes to running, you have
for the stage with her West End debut, the thriller spoken in the past about not being a fan
play 2:22 A Ghost Story, which led to her receiving of the gym. What do you like to do to stay
rave reviews for her acting. And then there is as fit as possible?
her crime podcast – which she presents with her ‘I definitely am not somebody who enjoys
husband Iain Stirling – not to mention her book No going to the gym. I’d much rather do a dance
One Can Change Your Life Except For You (Orion class or have a boogie with friends. I am always
Spring, £8.99), so it’s no surprise Whitmore has very active in my day-to-day life; even when
little spare time outside of her work commitments. I was in the theatre show, I was running up and
down loads of stairs to my dressing room, and
And yet despite her busy schedule, one thing I love about living in London is that
Whitmore still has time to keep fit by spending it is such a brilliant walking city.
plenty of time in the fresh air, opting to do a dog ‘I absolutely hate sitting in taxis in Central
walk or yoga in the garden over spending time London when the traffic is at a standstill.
at the gym. Indeed, running or walking whilst In fact, my agent laughs as they offer me
a car to transport me sometimes from one
talking to a friend or listening to a podcast helps
meeting to another and I refuse them. I’d much
her reconnect with nature and gives her some rather walk as I love the fresh air.
much-needed headspace. ‘Being outdoors also gives me time to be in
Fortunately, we were lucky enough to find a my own headspace and enjoy nature, and I’ve
gap in Whitmore’s schedule, to ask her just how actually learnt a lot from walking with my dog.
There’s something so sweet and simplistic
she manages it all. Because the busy working
about the fun they have when running around,
mum, who lives in North London with her husband chasing a ball and playing with other dogs.
and their one-year-old daughter, certainly has a lot I love that playfulness. I find it very calming,
to juggle. Here’s what she had to say… especially when my life is so hectic.’
WHITMORE’S WORKOUT WARDROBE

Want to get fit in style? Discover Whitmore’s favourite picks from her new Dare2b range. Available from dare2b.com
MANTRA RECYCLED DISCERN LIGHTWEIGHT TEE, £25 RECOUP II HALF ZIP

SPORTS BRA, £30 ‘This long-sleeve turquoise top is a SWEATSHIRT, £70
‘I love the Canton Green Mantra Bra great piece if you want to layer up. It ‘This fleece, in mesa rose or
Animal Print set (top and bottoms), is thin and light enough to exercise in, turquoise, is gorgeous. Super comfy!’
as the colour is amazing.’ and to wear while walking the dog.’

COVER INTERVIEW
‘I always like to
have a pair of
trainers in my bag
so I can run
on-the-go’

COVER INTERVIEW
So, is keeping fit and active important

to you?
‘I love keeping fit but it has to be fun. I’d much
rather do a dance class with friends than slog it
out at the gym. I need exercise for my mind, as
well as my body. It’s important for me to keep
fit, as juggling work and being a mum means
I need to have all the energy levels I can so I can
manage both. Wherever I am in the world,
I always like to have a pair of trainers in my bag
so I can run on-the-go, in between meetings
and get to places quicker.’
You’re a huge supporter of women feeling

comfortable in their own skin. Why is
body confidence so important to you?
‘I am all about body confidence. In my job,
I’ve obviously been scrutinised a lot when
in the public eye, and I’m totally against it
when people decide to comment on my body.
I posted a photo on my Instagram recently and
a follower thought they had the right to say
I looked far too skinny and was a terrible role
model for girls – this made me so angry.
‘It is not right to say things about our
bodies – you never know what is going on in
people’s lives. To say people are too thin, or
too fat – I dislike all of that. We should all feel
comfortable in our skin, no matter what size we
are. The narrative has changed so much when
it comes to body shape. I know my body has
gone through a lot since having a baby. People
have no right to make bad comments.
‘I also carry this message through in the
activewear clothes range I collaborated on
with dare2b (dare2b.com). My collection, in
conjunction with the leading sports brand,
features all sizes to suit everyone. The most
important thing for me was to ensure comfort
was taken into account, as I know (particularly
when I have been dressed up for work, doing
red carpets and TV work), all I want to do is be
in a mum bun and relax at home in comfort.’
What is the best life lesson that you

have learnt?
‘MY FAVOURITE MOVES’
Whitmore loves keeping fit in the great outdoors. Here are her favourite
‘My daily mantra is “no one can change your activities for spring.
life except for you”, and I love it so much that
I actually gave my book that title. It’s something Walking ‘I love walking. It gives me time to think and listen
that I say over and over in my head. I’ve been to a podcast. I am a huge fan of crime series, as it is a topic so
doing it for years, and even post notes on my far removed from my day-to-day life. Obviously, Iain and I have
wall so that I can read them when I am at home our own crime podcast but I love to listen to all sorts.’
or getting ready to go out. Those words are
very important to me as, if I feel powerless in Active living ‘I’m not a gym bunny, but you can often find me
running between jobs to avoid traffic jams. I’ll often take a pair of
a situation, then this motto helps a lot.’
trainers with me to work in case I need to get to meetings quickly.’
Yoga ‘ I love doing a bit of yoga when I have the time for it, which
The Dare 2b x Laura Whitmore Edit is available at is not often, unfortunately.’
dare2b.com

COVER INTERVIEW
‘My daily mantra

is “no one can
change your life
except for you”’
Photography: Dan Kennedy

TRAINING TIPS
MEET THE
EXPERTS
JOEY BULL
Bull is a four times UK
Fitness Champion, and PT
of 30 years. She’s also an
author, dance teacher,
former GB adventure racer
and flag flyer for the fit 50+.
youtube.com/joeybull
MANDY DE ALMEIDA
De Almeida is senior clinical
trainer at Ten Health &
Fitness, and ran two exercise
rehabilitation practices in
South Africa before moving
THE ACTIVE GIRL’S GUIDE to the UK. ten.co.uk
TO BETTER SLEEP
Struggle to drift off after a workout? Wonder if a
different activity would help you sleep? Our experts
reveal the best ways to boost your slumber JAIME HEPBURN
Originally from Canada,
Q What are the best

exercises to choose for
a good night’s sleep?
recovery during sleep and, looking at heart
rate variability data, it is very evident that
recuperation is heightened by explosive bursts
Hepburn set up The Yoga
Library, an online and
intuition-focused platform,
after experiencing the
of exercise. But what kind?
transformation the
Joey Bull says: ‘We know ‘Firstly, it needs to be done at threshold
practice has in her life.
exercise helps us in many level, something that leaves you quite breathy. theyogalibrary.co
ways, not least our ability A form of exercise that involves emotional
to recover faster from stress, expression is most beneficial such as boxing
accidents or sickness, but or dance, but battle ropes or short sprints that
since heart rate monitors are make you want to go “Argh!” are good. These
more accessible to us all, we don’t need to be killer moves, but they do
now have more data available need to feel a bit tough and take focus.
to support our choices. ‘Warm up, exert yourself for 15-to-60 SARAH CAMPUS
‘The body benefits from seconds, and repeat as few as three times. Campus is a PT, nutrition
Photography: Shutterstock
going through high levels That will bolster all systems in the health coach and founder of
LDN MUMS FITNESS,
of exertion to exorcise pent chain, including restorative sleep. Respect the
a holistic wellness solution
up stress, which probably, day and night hormone cycles of cortisol and encouraging all women to
for most, is chronic stress. melatonin (the sleep hormone), and avoid make health their priority.
Off-loading this stress allows tough evening workouts, as cortisol levels can ldnmumsfitness.com
for better processing and stay high and hinder secretion of melatonin.’

TRAINING TIPS
Q What’s better when it

comes to slumber
– cardio or weight training?
Mandy De Almeida says:

‘It may seem obvious, but
let’s start by defining what
we mean by a good night’s
sleep. Essentially, it means
Q What types of
yoga help promote
good sleep?
that both duration and quality
of sleep are sufficient for Jaime Hepburn says:
us to be physically restored ‘Yoga has the ability to
and mentally refreshed when down-regulate our
we wake. nervous system, clearing
‘It’s no secret that our head of incessant
participating in physical chatter and sending us
activity will improve overall off into a blissful sleep.
sleep. Most of the research in I’d stick to more calming
this area has focused on the classes to promote better
benefits of moderate aerobic sleep – styles such as yin
exercise, but there is a yoga and yoga nidra.
growing view that resistance ‘Turn to yin yoga if
training has a better effect. you’re feeling a little bit
‘The theory around why
resistant training can help
improve sleep is because
achy and in need of
some movement due to
stiffness in the body – its
Q When is the best time to exercise for
quality sleep – morning or evening?
weight training causes meditative, postures are Sarah Campus says: ‘There is no one universal
microtears in the tissues, held for longer and best time of day to exercise for good sleep.
promoting muscle growth. there’s a softness to each Instead, the optimal exercise time will likely
This will boost levels of movement. The emphasis depend on individual factors such as your age
testosterone and growth is on finding ease through and any underlying health conditions you
hormones, which have been somewhat uncomfortable might have. However, doing exercise in the
linked to deeper sleep. So, in postures, without trying morning can help you fall asleep faster at
essence, muscle fatigue from to contort the body night. Try doing some aerobic exercise, such
weight training promotes the but, rather, to fall into a as running or cycling, plus resistance exercise
restorative process within deeper state of wellbeing. such as weight training.
the body, allowing the brain to You’ll also fall deeper into ‘High-intensity exercise in the afternoon and
replenish and repair the body meditation with each early evening may also promote sound sleep,
and, therefore, improving movement, making it but morning exercise is much more effective.
sleep duration and efficiency. deeply restorative. Aerobic exercise in the morning stimulates
‘Both aerobic and ‘If it’s busy-ness of earlier melatonin release and shifts the
resistance exercise are mind leaving you restless circadian rhythm, allowing you to fall asleep
important for overall health. and with broken sleep, earlier. However, the most important way
Combining both into your yoga nidra is a form of to see the benefits for sleep is by exercising
exercise regime will provide guided meditation also consistently, having a good night-time routine,
more comprehensive and known as “yogic sleep” plus eating and hydrating well – all of these
longer-term overall health or “effortless relaxation”. things are connected and can impact sleep.
benefits. However, if It draws energy and ‘To see meaningful benefits, most experts
your main priority intention inwards, where recommend getting at least 150 minutes of
is better sleep, you float between a state exercise a week, which should be 30 minutes
then I would of being awake and for five days a week. Total sleep duration only
recommend asleep. It’s a deeply increases after workouts of at least an hour,
putting more healing practice that has although this may depend on the type of
emphasis the ability to completely exercise you choose to do.’
on weight quiet the mind if the
training in your participant is willing If you have a question for any of our experts, please email it to
weekly routine.’ to let go.’ wf.ed@kelsey.co.uk

TRAINING SECRETS
‘HOW I
BUILD MY
BODY’ Natasha
MEET THE ELITE
Unified boxing champion Natasha Jonas became Great Britain’s first
ever female Olympic boxer in 2012, and has won 13 of her 16 fights since
turning professional in 2017. In 2022, she claimed three world titles in
nine months, adding the IBF light-middleweight title to her WBC
super-welterweight and WBO junior-middleweight belts.
that it got embarrassing. I was getting old. I questioned

In the end, I went to the myself and wondered whether
Rotunda ABC boxing gym in I’d lost it, but I decided to
Liverpool just to shut her up. keep going because there
That was 17 years ago, and were still so many things
I haven’t looked back since. I wanted to achieve. Last year
In 2015, I gave birth to my was a brilliant year for me.
daughter and retired from I’m 38 now and believe you’re
amateur boxing at the age never too old for anything.’
of 30. But when fellow boxer
Katie Taylor turned pro in TRAINING
2016, people asked if I’d come ‘I always train as if I’ve got a
back. With the support of my fight coming up because my
family, I turned pro in 2017, only job is to stay fit. Every
but I had an unexpected morning, I do the school run
defeat. People said I wasn’t as and walk the dog, before
MY JOURNEY good as I used to be, and that doing boxing from 10.30am
‘As a teen, I had my sights set
on becoming a professional
footballer. I worked hard and
won a football scholarship in
the US, but I picked up a knee
injury while I was there and
that was the end of my footy
career! I came home and
had a year out of sport,
but because sport was my
motivation to do anything,
I put on weight, lost my
confidence, lost friends, lost
direction and went from job
to job. Something had to
change, so when my knee
brace came off, I went to my
uncle’s karate gym to get fit.
A lady living opposite the
gym kept telling me I should Fighting spirit: Jonas
believes it’s mindset that
try boxing, but I wasn’t keen
sets you apart, not skillset
and fobbed her off for so long

TRAINING SECRETS
til around 1pm on Mondays,

Wednesdays and Fridays. ‘My greatest achievement…’
Afterwards, I’ll pick up
‘The best title I’ve got is “Mum”, but winning my first
my daughter, do whatever world title as a pro was phenomenal. Qualifying for
activities she’s got to do, and the Olympic games was also special because I told
then go running. Strength my mum when I was four years old that I was going
and conditioning happens to be an Olympian. I didn’t know how I was going
on Tuesdays, Thursdays and to do it, and it took me 24 years to do it, but my
Saturdays, followed by some mum cried her eyes out when I qualified because
form of low-impact exercise she couldn’t believe I made my dream come true. In
such as cycling or swimming. terms of the future, I just want to carry on regardless.
Sparring days are the best The biggest thing I learnt from the last year is not to listen to any outside
for me. As a pro, I always noise. I just do what I want to do.’
know who I’ll be fighting,
so my team will design a to rush to get my stuff done my head and groin guards,
10-week camp around beating because my daughter has gum shield, skipping rope,
that one person, and my karate, swimming, tennis, resistance bands and my
boxing coach will get boxers gymnastics and dance after favourite Everlast Powerlock
in to replicate my opponent’s school throughout the week, Training Gloves (£33.99;
style. Boxing sessions involve so having it all done for me sportsdirect.com). A good
skipping, shadow boxing, makes a massive difference. playlist is also key for getting
hitting bags, pad work and I make my own cereal, though my head in the game.’
some form of circuit at the – Lord forbid I get the
end, such as 20 reps of porridge wrong!’ Natasha Jonas is an ambassador
for Everlast. Shop its latest
five different ab exercises,
boxing equipment at
repeated for 10 rounds to MINDSET sportsdirect.com/everlast
complete 1,000 reps, followed ‘Before I had my daughter,
by chin-ups, dips and I used to fi nd it hard to switch
press-ups. My strength and off from boxing. I’d have a
conditioning sessions feature bad spar and it would wreck
a lot of functional boxing- my week! Now I’ve got
specifi c exercises that involve her, I switch off as soon as
transferring weight, so there’s I get home because she
a lot of work with medicine doesn’t care about my spar,
balls for explosive power.’ she just wants me to be mum,
so I have a lot more balance
NUTRITION now, even though there’s
‘I need to maintain my weight, more to juggle. Having a
so I eat more carbohydrates sports psychologist also
on my boxing days when I’m helps me to cope with all
going to be using that fuel, the stress and pressure that
and more protein on my happens behind the scenes.
strength and conditioning I’ve met so many boxers who
days. At the start of every were better than I was, but
Words: Joanna Ebsworth | Photography: Everlast
camp, I use a service called they were missing that focus

The Edge by Dr Scott and drive. The best boxers are
Robinson, where he takes the ones who are committed
my bloods, my VO2, and to it for life, because it is a
measures how many calories lifestyle and it’s hard. It’s the
I burn at rest. He then does mindset that sets you apart,
the science and comes back not the skillset.’
to me with a plan and lots
of meals for me to cook, VITAL KIT
although I now have a food ‘I’ve been working with Be prepared: Jonas
always trains as if she
delivery company to prepare Everlast for two years, who
has a fight coming up
it all for me. As a mum, I have support me with kit such as

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Exercise news * Wo r k o u t p l a n s * Training tips
Buddy Struggling to fire-up

your fitness mojo?
up!
According to new
findings published in
the journal PLOS ONE ,
pairing up with a
fit buddy could do
wonders for your
activity levels. The scientists
drew on previous research that
highlighted the benefits of social
interactions with peers, to develop
a mathematical model that studied
the influence of social interaction
on exercise trends in communities.
The results show that interacting
with moderately active people
encourages sedentary folks to
become more physically active in
the long term. So, time to sign up
for your local sports club?
Words: Sarah Sellens | Photography: Shutterstock

FIT FOCUS
READY, SET, GO!

Need a fitness goal to whet your workout appetite? Check out the challenges
below and give yourself something to aim for this year
N
othing will fuel RIDELONDON-ESSEX 60
your exercise Sunday May 28, eveappeal.org.uk/ridelondon
motivation quite If you’re looking for a challenge on two wheels, this
like a sports event. It will 60-mile sportive provides an achievable route that starts
give you something to and finishes in London, with a loop of Essex in between.
train towards, a point for Perfect for new and experienced riders alike, you can
tracking your progression, pedal as hard or easy as you fancy. Why not join the
not to mention a huge event’s official Charity of the Year, The Eve Appeal’s ride
sense of achievement team, and help the gynaecological cancer charity raise
when you realise your funds and awareness, too?
goal. The key is to find a
challenge that excites and THE MUDDY DOG CHALLENGE
challenges you in equal Various dates from April 22, muddydog.battersea.org.uk
measure – too easy Here’s an event with a canine twist. Leading animal
and you’ll be tempted welfare charity, Battersea’s Muddy Dog Challenge is the
to skip the training; too race to do with your dog by your side. Choose to run or
difficult and you may walk one of the 2.5K or 5K courses, packed with wacky
give up entirely. Opt for obstacles to jump over, wade through or duck under.
something that provides Now in its eighth year, the event takes place in six
just the right amount of locations across the country, including Leeds,
pressure and you will be New Forest and Stansted. Each participant is encouraged
willing to invest your to raise a target of £100 for Battersea, and both person
time in it. Here are a few and pooch receive goodies to wear when taking part
suggestions for the (a Muddy Dog Challenge t-shirt and medal, plus dog
months ahead… bandana and rosette). Delightful!

FIT FOCUS
Photography: Montane Dragon’s Back Race® | No Limits Photography

RACE FOR LIFE
Various dates from April 30,
raceforlife.org
Chances are you’ve heard
of Race for Life, but
perhaps you’ve never
taken part. Since 1994,
the series of races –
now including 3K, 5K, 10K, plus Pretty Muddy and Pretty
Muddy Kids obstacle courses – has raised more than
£920 million for Cancer Research UK. And this year,
official sponsor Runners Need will be producing training
plans for the run events, and giving racers the chance to
get in-store advice on everything from gait analysis
to shoe fitting. Find out more at runnersneed.com
DRAGON’S BACK RACE THE HATCHLING
September 4-9, dragonsbackrace.com WINGS FOR LIFE
If you’ve always been impressed by the iconic 380K WORLD RUN
Dragon’s Back Race but don’t have the legs for the May 7, wingsforlifeworldrun.com
distance, or for the 17,400m of climb, there’s now a Join global race virtual
shorter version of the course that provides the same Wings for Life World
spectacular Welsh scenery. Participants of the Montane Run, which invites all
Dragon’s Back Race Hatchling take part in the first or participants to select
second half of each day, journeying south along the their own route and
mountainous spine of Wales, starting in Conwy Castle start at the same time: 12pm BST. There is no finish
and with a finale at Cardiff Castle six days later. It’s still line but, instead, a ‘Catcher Car’ that virtually overtakes
an epic feat that will earn each runner a special Hatchling participants one by one, and your race ends when it
memento, not to mention lots of memories to cherish. catches you. To register, download the Wings for Life
World Run App (Apple or Google Play Store). All
THE YORKSHIRE MARATHON FESTIVAL entry fees and donations go to spinal cord research.
Sunday October 15, and Leeds Half Marathon, Sunday May 14, runforall.com
A firm favourite on the running calendar, York will
again host the Yorkshire Marathon, which also includes a SLEEP, EAT, RECOVER…
10-mile event and marathon relay team option. Now in RELAX!
its 10th year, the popular running festival was founded in If you’re looking for a once-in-a-lifetime event,
the Highland Kings Ultra (highland-kings.com), from
memory of late amateur athlete Jane Tomlinson CBE, and April 28 - May 4, 2024, could be it. As the world’s only
raises vital funds for charity. Enjoy York’s historic streets luxury ultramarathon, the 120-mile/85,000m ascent
and scenic Yorkshire countryside, including local sights ultra gives seasons runners a chance to benefit from
such as a luxury level of athlete support, including butler
York Minster service, food prepared by a Michelin-starred chef,
Olympic physiotherapists and a purpose-built athlete
and the village. Sound good? Time to start saving, as the new
ancient city Highlander package costs £8,995.
walls, while
you race
to success.
If Leeds
Photography: Shutterstock, Various brands
is closer to
home, you
can also
chase a PB at the Leeds Half Marathon. Starting and
finishing at the home of the Leeds Rhinos, Headingley
Stadium, the 2023 Leeds Half Marathon route will take
you on a journey around Woodhouse Moor before
travelling up through Headingley, Adel and into
Bramhope, and back to the stadium. But be quick,
as entries are selling fast!

3 WAYS WITH…
3 ways with…
DUMBBELLS
You don’t need much kit to get a full-body workout
Choose your weights
wisely, as dumbbells
range from around 2kg to
50kg in weight. Get yours
from etteathletica.com
(like the Ette Gold
– a pair of dumbbells is enough! These top moves Dumbbells, pictured) or
will build lean muscle tissue and burn body fat corebalancefitness.co.uk
D
umbbells are a great training tool because you can
add them to almost any exercise to add resistance.
If you’re new to using them, there’s no need to feel
intimated – simply add them to the most basic of movements,
such as pressing them overhead for a shoulder press, pulling
them back for a bent-over row, or holding them by your sides
for a weighted squat. Using this extra resistance will not only
increase your muscle density, which is essential for achieving
a toned appearance, but also increase your lean muscle tissue.
The following three moves will show you how to get creative
with a pair of dumbbells. You can do these moves in the gym, at
home or even in the garden. You don’t need much kit or space
– just make sure you use the correct weight. Aim to perform
10 to 15 repetitions with good form. If you feel like you could
do more than that, then it’s time to up the weight.
BICEPS CURL TO PRESS

A great move that works the
entire upper body and core.
Focus area: Biceps, triceps,
shoulders and core
• Grab a pair of dumbbells and
stand with your arms hanging
down by your sides.
• Without swinging your body,
curl the dumbbells up to your
shoulders, rotating your palms
outward so that they are now
facing your body (A).
• Press the dumbbells overhead
until your arms are straight (B).
• Reverse the movement back to
the starting position, then repeat.
Beginners: 3x 10 reps
Intermediates: 3 x 12 reps
Advanced: 3 x 20 reps A B

3 WAYS WITH…
Words and model: Lucy Miller | Photography: Eddie Macdonald | Clothing: Twill
RENEGADE ROW Active Avira Panel Recycled Seamless Leggings, £40, and Vora Panel Recycled
This move will work your upper body and Seamless Crop Top, £35 (twillactive.com); New Balance Fresh Foam 880v11 GTX
(£140, newbalance.co.uk); Ette Gold Dumbbells (£180, etteathletica.com)
back from a new angle, whilst challenging
your core, balance and co-ordination.
Focus area: Shoulders, back, arms, abs
and core
• Get into a push-up position with your feet
wider than hip-width apart and hands resting
on your dumbbells (A).
• Brace your body, then pull up one of
the dumbbells (B).
• Row the weight upward until your upper arm
is slightly higher than your torso, then slowly
lower back down to the ground. To make it
harder, bring your feet closer together.
Beginners: 3 x 10 (5 reps on each side)

Intermediates: 3 x 16 ( 8 reps on each side)
Advanced: 3 x 20 (10 reps on each side)
A
B
B
RUSSIAN TWIST
This exercise will build rotational strength in your abs
whilst testing your balance and strengthening your
hip flexors and obliques (side abs).
Focus area: Obliques, abs, quads and biceps
• Sit on the floor with your knees bent and feet flat, and hold
just one dumbbell at your chest.
• Brace your abs tight and lift your legs so they’re almost
making a 90-degree angle (A).
• Rotate your torso to the right and tap the dumbbell on
the floor just outside of your right hip (B).
• Pull the weight back to your chest and rotate to the left.
That’s one rep. Continue alternating for the given reps.
Beginners: 2 x 10 reps Intermediates: 2 x 20 reps Advanced: 3 x 20 reps

OUTDOOR FITNESS
ESCAPE
THE GYM!
Reboot your body and free your
mind by trading indoor workouts
for outdoor action this spring,
says Mary Comber

OUTDOOR FITNESS
1. GET FIT FOR FREE

Feeling unsure about exercising outdoors? Join in Our Parks’ fun,
inclusive workout classes and make new friends while you find your fitness
mojo. Held weekly in parks across London and other UK cities, sessions
range from boxfit and HIIT, to yoga and Pilates. Best of all, they’re free!
G
lowing health, ‘More than 90 per cent of parkers are female,’ says founder, Born Barikor.
deeper sleep, ‘Many use the classes as a stepping stone back to fitness – they equip you
happier mood, with the confidence and skills to exercise outdoors. Some parkers go from
better immunity being inactive to running marathons.’ It’s the friendly atmosphere that gets
…if you could bottle the many parkers hooked. ‘It’s the perfect way to get to know your community,
benefits of spending time says Barikor. ‘We see friendships form, and we’ve even had marriages!’
in nature, you’d have a
best-selling drug. Make
your outdoor time active
and the benefits multiply.
Exercising al fresco is
proven to give you a fitter,
stronger body, amazing
agility, resilient mindset
and heaps of confidence.
So it’s no surprise that
biophilia exercise – taking
your workouts out into
nature – is one of 2023’s
hottest wellness trends.
OUTDOOR REVOLUTION
The new thirst for outdoor
activity, sparked by the
COVID-19 pandemic, is
gaining pace as more
exercisers discover the Find your local class at
incredible effects of this ourparks.org.uk
‘nature pill’. According
to a study by GO Outdoors
and mental health charity
Mind, a quarter of Brits
recently ditched the gym in
favour of exercising
outdoors. Google searches
for ‘outdoor fitness classes’
have sky-rocketed,
prompting gyms to
introduce body-boosting
outdoor sessions, while
fitness app, Strava, is
reporting a huge rise in
biking, hiking and rowing.
Also on the increase are
activities that immerse
you in nature – think rock
climbing, diving and wild
swimming. Bored of your Fancy teaching
regular workouts? Read on outdoor classes? Sign
up for Our Parks’ Coach
for some body-boosting Parkers course (Level-2
alternatives you’ll love! coaching qualification).

OUTDOOR FITNESS
2. BE ON THE BALL
It’s official – racquet sports,
4. CHALLENGE
YOURSELF!
There’s nothing like
such as tennis, are the best way to a fitness fundraiser
keep your brain and body young, to inspire you into
reveals research from America’s action and challenge
National Cancer Institute. And new muscles. Walk
spring’s the perfect time to get a marathon, tackle
match ready. ‘Tennis provides a an obstacle race,
great cardio workout, but also climb a mountain…
there’s a wealth of
improves strength, speed, agility
adventures waiting
and co-ordination,’ explains for you in 2023.
Laura Bewick of the Lawn Tennis Here are a few,
Association (LTA). ‘It offers fun diary dates:
a huge mental and wellbeing
boost, releasing endorphins
through the intense workout, plus
TRY IT
Get ready to serve, rally and you’re socialising while doing it.
score by summer! The LTA’s Overcoming the physical and mental
TennisXpress course is a sociable, challenges of the game can help
six-week coaching programme.
increase your capacity to deal with
Learn from scratch or brush up your
skills. For a local course (£70), day-to-day stress.’ Mind’s 100 Miles in
visit lta.org.uk March – Walk, jog
What do the Kardashians, George Clooney and Emma Watson
have in common? They’re all fans of fun, trending racquet
or run 100 miles in
sport Pickleball. Find a club at pickleballengland.org a month to support
people with mental
health problems;
mind.org.uk
3. JOIN THE CREW

Love the indoor
rowing machine? Head
TRY IT
Book a six-week British
to the river and row Rowing Learn to Row course
(£60) at britishrowing.org
for real! According to
Strava’s Year in Sport
review, women’s rowing
increased by a massive Charity Challenge
40 per cent in 2022. Yorkshire 3 Peaks
Here’s why. ‘Rowing at Night – Take on
activates all the major this challenge with a
muscle groups, increasing twist as you aim to
strength, endurance and reach the final peak
mobility while being low for sunrise. April 29;
charitychallenge.com
impact,’ says Team GB
rower and fitness coach
Rory Gibbs (rorygibbs.
com). ‘Training on
the water is exciting,
refreshing and a great way
to improve your fitness
while forgetting about
CRUK Race for Life
stress as you focus on
Pretty Muddy –
your surroundings and Enlist your girlfriends
technique.’ Rowing in a for a mud-splattered,
crew is incredibly sociable non-competitive
and it’s never too late to 5K/10K obstacle
learn. ‘If you want to row race and raise funds
for health and fitness, you for cancer research,
can pick it up in your 70s Repel wind and spray from May onwards;
with Gill Marine cancerresearchuk.
and beyond!’ says Gibbs. Women’s Pro Top org
(£105; gillmarine.com)
38 Women’s Fitness
OUTDOOR FITNESS
5. SWIM FOR
STRENGTH
Bored of swimming
laps? Escape
the pool and
discover the body
benefits of open-
water swimming.
‘Swimming is a great
full-body workout, For open-water swimming spots and safety
tips, visit wildopenwater.com
especially in open
water where you
don’t have a lane or wall to hold for a rest,’ says champion
open-water swimmer Keri-Anne Payne, founder of Triscape
swim retreats (triscape.me). ‘You have to learn to deal with
your breath, the elements and, if you’re swimming in the
sea, you need core awareness to handle the waves.’
TRY IT
Become a strong, safe swimmer with an open-water skills course, such as Triscape’s Cold Water
Introduction (£30, book at wildopenwater.com). ‘My coaching sessions make learning easy
and sociable, and help women feel confident with whatever challenge they’re taking on,
whether a 10K swim or simply putting their face in the water,’ says Payne. To find an
open-water coach, visit straightlineswimming.com Photography: PADI
TRY
Keep your kit dry in fully
waterproof Gill 10L Voyager Dry
Stay sleek and sporty in Speedo
Women’s Short-Sleeved Low Leg
IT
Bag (£20; gillmarine.com) Swimsuit (£80; speedo.com)
Find a local PADI
Freediver course,
£50-£ 350, at
padi.com
7. TAKE A DEEP BREATH

Here’s a novel alternative to meditation
classes. Discover a beautiful underwater world
and calmer mind with a PADI Freediver course. It
6. ROCK ON
If you’ve tried indoor climbing or bouldering, you’ll
know what an incredible workout it is. This cool, fast-growing
might look like an adrenaline sport, but freediving
(diving while holding your breath) is a form of
underwater meditation, all about calm, serenity
women’s sport sculpts and strengthens the body from head and connecting with the ocean. ‘Freediving
to toe. Climbing gets your heart pumping (not just due to the gives me a moment of peace as I focus on my
height!) while challenging your core and brain as you balance breathing and relaxation,’ says instructor Victoria
and stretch your way to the top. Scale mountains and the Hotchkin (stellardivers.co.uk). Once you’ve
rewards soar along with your spirits. learnt to relax your body with your breath, and
TRY IT ‘Climbing is a beautiful combination of mastered breath-hold and safety techniques in
Sample outdoor climbing with
the British Mountaineering
the benefits of green space, exercise the pool, it’s into open water for free immersion
Council Women’s Ready to and an activity that pulls us into the and 10m freedives. As you progress, research
Rock course (£60). This fun moment,’ says climbing coach Katherine shows you’ll lower stress, improve lung function
one-day session covers the Schirrmacher (lovetoclimb.co.uk). and boost confidence, strength and stamina.
key skills and equipment you
need to start; thebmc.co.uk
Dry off in Red’s Revolution 3 in 1 Parka

(£349.95; red-equipment.co.uk)
Climb or boulder in comfort

with Scarpa Women’s Vapor
Photography: BMC / Alex Messenger
V Climbing Shoes (£140;

cotswoldoutdoor)
Time your dives with the

Suunto D4F dive
computer for freediving
(£289; suunto.com)
Stay safe with the durable,
foam Black Diamond Vision
Climbing Helmet, (£90;
cotswoldoutdoor) Women’s Fitness 39
OUTDOOR FITNESS TRY IT
TRY SPEED HIKING WITH
BOSWORTH’S TOP TIPS:
• Know your route inside out so you
can manage your pacing and avoid
getting lost.
• The right footwear is key to
increasing your pace. I recommend
Merrell’s MQM 3 GTX (pictured, Stay speedy in Merrell
right) they’re lightweight and Women’s MQM 3 GTX
waterproof with a climbing zone on (£135; merrell.com)
the sole for scrambling.
• Use your arms to power you,
almost like pistons.
• Choose a comfortable stride –
over stretching can cause injury.
• Keep your eyes on the trail ahead
Photography: Merrell
so you can adjust your foot

placement, body position or speed
to navigate the path efficiently.
• Take advantage of the downhill
– it’s Mother Nature’s boost! Move with ease in Columbia
Women’s Omni-Heat
Midweight Baselayer Crew
(£45; columbiasportswear.
8.
co.uk)
SET THE PACE
Turn walks into a thrilling workout with the latest outdoor activity, speed hiking.
Performed at a pace somewhere between a brisk walk and run, this fast-growing sport
is all about covering long distances in the shortest possible time, as you speed and
scramble your way over varied terrain. Also known as fastpacking, speed hiking torches
calories and builds endurance while being kind on your joints. ‘The main fitness benefit
is the cardio and full-body workout you get,’ explains Olympian race walker and keen
speed hiker, Tom Bosworth. ‘Your body is constantly working to stay stable, meaning
with every step, even the smaller muscles such as those around your hips and ankles
are fighting to maintain your balance while your core is being engaged.’ Plus, there’s
the mental boost. ‘Just 90 minutes of walking in nature is proven to lower your risk of Repel wind and rain with
Merrell Women’s
depression,’ says Bosworth. ‘Besides, you can’t get an amazing view of the Lake District Trail Running Jacket
from the treadmill, can you?’ (£70; merrell.com)
9. TRADE IN THE
TREADMILL
Want to ramp up your
TRY IT
Transition from treadmill to
outdoors gradually so your body can
acclim atise. ‘Switching one run a week is a
running workout? great start,’ says Moses . ‘Keep it short to get
se
Hotfoot it from the used to the different terrain, then slowly increa
gym and hit the trail! the time or runs you spend outside. Aim to vary
‘Studies show running your training plan, whether intensity, duration
or terrain. Running on softer trails not only
outdoors can burn helps your training, it can soften the
more calories than the impact on your legs.’
treadmill, thanks to the
varied conditions and
terrain,’ says Lewis
Moses, running coach
and INCUS advisor
(incusperformance.
com). ‘On the treadmill,
you get assistance
from the belt which
can reduce your calorie
burn. But, for me, the
biggest advantage of
running outdoors is the
Re-energise your runs with new ‘grounded’ running
fresh air – nothing trainer Bahé Recharge (£145; bahe.co), designed to
beats getting out and connect you with nature and enhance recovery.
exploring new routes.’

OUTDOOR FITNESS
10. RIDE OF YOUR LIFE

Fancy becoming one
of the 10,000 people a year
Head off on a two-wheeled adventure with
expert tips from Britain’s Best Bike Ride by
who cycle from Land’s End to Hannah Reynolds and John Walsh
John O’Groats? Expert cyclists (Vertebrate Publishing, £20)
Hannah Reynolds and John
Walsh have spent six years
creating the LEJOG1000, a
1,000-mile ride that takes in
the best bits of Britain via
quieter, scenic routes. All is
revealed in their book Britain’s
Best Bike Ride, including 30
bespoke stages, complete
with downloadable GPX files,
custom maps and expert tips.
11. SWIM LONDON

Here’s a fun way to get fit while you see London. Swim and run
your way through the city, from Hampstead to Herne Hill, with The Swimmer
12. REWILD YOUR MIND
Could exercising outside
save your mental health? For
on March 11. It’s a sociable half-marathon journey through the capital, ex-Royal Marine Commando
organised by cross-country swimming community Above Below. Starting and Afghanistan veteran, Nick
in north London with a cold-water swim in the famous Highgate swimming Goldsmith, immersing himself in
ponds, you’ll run south through the city’s Royal Parks, stopping for dips nature helped heal his PTSD. In
at landmark swimming spots, including The Serpentine. You’ll finish at Rewild Your Mind: Use nature as
Brockwell Lido for a cool-down swim and well-deserved grub. The your guide to a happier, healthier
Swimmer costs £51.76; to book, visit abovebelow.sc life (Welbeck, £16.99), the bushcraft
instructor and founder of The
Woodland Warrior Programme for
military veterans with PTSD shares
proven techniques for enhancing
your relationship with the outdoor
world, from breathing exercises and
forest bathing to natural navigation
and wild swimming.

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Fo o d news * Healthy recipes * Fitness fuel
Spice If you want the answer to

it up boosted gut health, look
no further than your spice
rack. According to research
published in The Journal of
Nutrition , adding blends
of herbs and spices – such
as cinnamon, ginger, cumin, turmeric,
rosemary, oregano, basil and thyme
– to meals could increase gut bacteria
diversity. This is good news, as research
reports that people with many different

microbes tend to have better health than
those without good bacterial diversity.
How much spice should you add? The team
examined three doses – ⅛ teaspoon daily,
¾ teaspoon daily and one and a half
teaspoons daily – and discovered that the
higher doses had the best effect.

FOOD FOCUS
CLEAN UP
YOUR DIET
Do you take the latest supplements
or shakes but neglect the foundations of
good nutrition? Nutritionist Christine Bailey
explains why nailing the basics will lead
to healthier outcomes and better weight
management in the long term
A
re you fed up with not getting the results you want despite
putting in the effort? Whether that’s failing to progress
in your training, not building muscle or losing fat, you
may be guilty of overcomplicating your diet.
If you’re looking to get into shape, it can feel a little
overwhelming to know where to start. What supplements are
best? Should I try fasting? How many meals a day should I eat?
What about Keto? The truth is that none of these are important if
you don’t get the basics right first. They may not be revolutionary,
but the following strategies are crucial if you want to progress
and optimise your health long term.
RULE 1
CALORIES DO MATTER
Yes, calories matter. Whether your goal is muscle gain, fat loss
or weight maintenance, getting your calorie intake right is
important. That does not mean you have to log every calorie,
but if you are not getting the results you’re after, you might want
to consider whether you are fuelling your body according to
your goals. This means if you want to lose weight, you will need
to put yourself in a calorie deficit. Likewise, if performance
is suffering, you may need to eat more. Yes, this may sound
simplistic, but energy balance is important.
That’s not to say we shouldn’t look at the types of foods we
are eating. In fact, the macronutrient composition, and the specific
foods we choose to eat, can impact satiety and energy balance.
Protein is a good example in that it has a higher thermic effect
than other food – that means your body uses more energy
digesting and utilising protein than it does for other foods rich in
carbohydrates or fat. Protein is also very satiating, so many people
naturally reduce their overall food intake when on higher protein
diets. Fibre is another example of a nutrient that impacts satiety,
as well as playing a crucial role in gut health.
While calories matter, if you have ever plugged your details into
an online calorie calculator, know that the final calorie number you
get is only ever an estimation. If after two-to-three weeks you are
not seeing results, you may need to adjust your calories.

FOOD FOCUS

FOOD FOCUS
RULE 3
DON’T BE AFRAID
OF CARBS
If you want to push through
your workouts or training and
feel more energised, then don’t
shun carbohydrates. Many
women are scared of eating
carbohydrates for fear that
they will pile on the pounds.
The truth is that when overall
calories and protein are
controlled, the studies that
are examining reduced
carbohydrate diets verses diets
higher in carbohydrate show
absolutely no difference in
weight and fat loss. You
also want to ensure you are
RULE 2 consuming sufficient fibre
DON’T SKIMP ON PROTEIN (vegetables, fruits, wholegrains
Whatever your goal, you and more) to support digestive
need to ensure you are health and aid satiety. So, when
eating sufficient protein daily. it comes to carbohydrates, find
Why? Protein stimulates muscle out what amount you feel and
protein synthesis, improves perform best on, and aim to
recovery, can increase lean hit your recommended 30g
body mass when combined with of daily fibre target.
strength training, and aids fat
loss while retaining lean body
mass. In fact, when calories are
equal, a higher protein diet has
been shown to result in greater
fat loss while retaining lean
body mass than lower protein
diets. Whether you are a gym
bunny or endurance runner,
you need sufficient protein.
The exact amount will
depend on your goals and
training, but around 1.4-1.6g
per kilogram of body weight
is a good place to start. That
means if you are 57kg (9 stone)
it could be around 80-90g
protein per day. Alternatively,
you could base your figure on
30 per cent of your daily calorie
intake. Portion-wise it will mean
at least a palm-size portion of
lean protein at each meal.
While there are more advanced
recommendations based on
lean body mass, simply adding
in protein at every meal
(including breakfast) is an easy
way to start.

FOOD FOCUS
RULE 4
DON’T DRINK YOUR CALORIES
Whether it’s the latest super juice, caramel latte at your favourite
coffee shop or cocktails with the girls, it’s all too easy to
completely wipe out your efforts by drinking your calories.
A couple of cocktails (300 cals), a berry smoothie (200 cals),
a gingerbread latte (320 cals) can quickly add up calorie-wise
without filling you up. Swap fruit juices for whole fruit, which will
also contain fibre and help keep you full. Switch your latte to an
Americano, and drink more water throughout the day. Remember,
alcohol can impact sleep and training recovery so, depending on
your goals, you may wish to switch to zero alcohol options instead.
‘Swap
fruit juices
for whole fruits,
which contain
fibre and help
keep you
full’

RULE 5
YOU DON’T NEED TO SNACK
Whether it’s out of boredom or habit, constantly
snacking is a common reason people fail to
reach their goals. Sticking to regular mealtimes
can actually help you control hunger. Erratic
eating patterns can lead to fl uctuating blood
sugar levels and cravings. This doesn’t mean
you shouldn’t factor in pre- or post-workout
meals and/or snacks if you are training hard or
for long periods, but these should be nutritious
and designed to improve performance and
recovery. If you do struggle with constantly
grazing throughout the day, pay attention to your
food environment. If your house is full of unhealthy
snacks, clear them out and replace with a bowl of
fruit if necessary.
‘ Veg is low
in calories,
high in fibre and
packed with
vitamins,
minerals’
RULE 6
LEARN TO LOVE VEGETABLES
Despite the high profile 5-A-Day
fruit and vegetable campaign, which has
been running since 2003, less than a third
of adults (aged 19-64) eat their 5-A-Day.
Yet when it comes to health and weight
management, vegetables should be centre
stage in your diet. Vegetables are generally
low in calories, high in fibre and packed
with vitamins, minerals and phytonutrients.
They will help fill you up while supporting
overall health. Get into the habit of adding
extra vegetables to each meal. Whether
it’s using frozen vegetables, a bag of mixed
salad or a packet of stir-fry vegetables,
increasing your vegetable intake is one of
the easiest ways to improve your health.
A portion is roughly a fist size, aim for at
least two portions at each meal and focus
on plenty of variety throughout the week.

FOOD FOCUS
FILL UP ON FIBRE
According to national surveys, fibre intake is well below
the recommended 30g a day for adults, with 19- to
64-year-olds consuming, on average, 19g a day. Fibre
helps you feel fuller for longer, stabilises blood sugar
over the day so you don’t feel as hungry, supports
a healthy
microbiome,
and reduces the RULE 7
risk of certain BE FLEXIBLE
cancers, heart You do not have to weigh and portion your meals
disease and to get results. Trying to hit your calories or
type 2 diabetes.
macronutrients to the gram every day is not necessary
If your diet is
currently low or desirable. When it comes to your diet it needs to
in fibre, don’t be sustainable long term. That means you need to stop
go overboard stressing about being perfect – just be consistent,
straight away. Too much fibre can cause digestive choose food you enjoy and a training programme
upsets and bloating, so start slowly by increasing your
you can stick to. Don’t become too rigid around the
fibre at one meal per day. This could be changing
your breakfast to porridge, adding chickpeas or canned food choices you make and keep your diet varied.
lentils to a salad, switching to more wholegrains, or This not only allows you to be more creative with your
increasing your variety of vegetables. Simple swaps meals, but also increases your intake of a range of
can make a huge difference without much effort. When micronutrients. Being flexible also means you can
checking food labels, a product that is labelled
enjoy a meal out with friends without worrying about
‘high in fibre’ must contain at least 6g fibre per 100g.
blowing your diet.

RECIPES
EAT A
RAINBOW
Getting a good fill of fruit and veg
is a popular way to enhance your
health. Here, registered nutritionist
Jennifer Medhurst explains how to
pack more nutrition into your daily diet
T he body needs a broad spectrum

of nutrients to ensure it has
everything it needs to function
optimally. Different colours of fruits
and vegetables contain a different
array of nutrients, so eating a
rainbow of foods daily provides
the variety of vitamins, minerals,
antioxidants and phytochemicals
needed for healthy skin, muscles
and cells, as well as to fight infection
help support a balanced immune
system and encourage a diverse
gut microbiome. Although the daily
recommended amount of fruit and
veg to eat is five portions, in reality
it should be seven-to-10 a day.
Here are a few nutrition-packed
recipes from Jennifer Medhurst’s
new book The Imperfect Nutritionist:
7 Principles of Healthy Eating
(Kyle Books, £25), plus some tips to
inspire a greater diversity of nutrients
in your diet. Happy eating!
4
WAYS TO
DIVERSIFY
YOUR DIET
1. Try different preparation methods.
If you roasted your vegetables
yesterday, try steaming them today,
and eating them raw tomorrow.
2. Leave a jar of mixed seeds on your
kitchen or dining table to remind you
to add them to your food.
3. Buy pre-mixed combinations
of fruits, vegetables, nuts, seeds or
pulses and legumes.
4. Roast a big batch of mixed veg
(for example, red onions, peppers
and squash) at the beginning of
the week and keep in the fridge or
freezer. That way you will always
have something healthy on hand.

RECIPES
SOBA NOODLES AND

CRISPY KALE
Serves: 4
Ingredients
• 200g firm tofu, chopped into bite-sized cubes
and dabbed dry with kitchen paper
• 4 tbsp extra virgin olive oil
• 2 tbsp sesame oil
• 2 large handfuls of kale, stalks removed and
torn into bite-sized pieces
• 20g nutritional yeast
• 200g mushrooms, sliced
• 240g soba noodles (I use buckwheat
soba noodles)
• ½ cucumber, sliced into ribbons
Sauce
• 120g light tahini
• 2 tbsp light soy sauce or tamari
• 2 tsp sesame oil
• 1 tbsp honey
• ½ tsp chilli flakes
• Zest and juice of 1 lime
• 60ml extra virgin olive oil
Method
1. Pop the tofu into a bowl with 2 tablespoons
of the extra virgin olive oil and the sesame oil
and leave to marinate for 1 hour.
2. When you’re ready to start cooking, preheat
the oven to 190°C/170°C fan/gas mark 5.
3. Next, cover the kale with the remaining
2 tablespoons of extra virgin olive oil and the
nutritional yeast, making sure it is evenly coated
– you may need to use your hands. Then lay the
kale out across two large, lined baking trays
– make sure the kale is evenly spaced and not
overlapping. Pop in the oven to cook for 15–20
minutes until the kale is crispy.
4. Meanwhile, make the sauce by adding all the
ingredients to a bowl and mixing together well.
5. Place a large frying pan over a medium heat,
add the tofu and cook until it is golden brown.
Transfer to a plate and set aside. Use the same
pan to sauté the mushrooms until they are
cooked through and tender.
6. Meanwhile, cook the soba noodles according
to the packet instructions, then rinse well
under cold water.
7. Grab a large serving plate and add the soba
noodles and mushrooms, then pour over the
sauce, making sure the noodles are evenly
coated. Top with the kale, tofu and cucumber,
then mix it all together.

RECIPES
ROASTED
AUBERGINE AND
TOMATO PASTA
Serves: 2
Ingredients
• 2 medium aubergines
• Extra virgin olive oil,
for drizzling and frying
• Salt and pepper
• 200g pasta (I use brown
rice pasta)
• 5g freshly chopped
basil, plus extra to serve
• 40g Parmesan or vegan
cheese, grated, plus
extra to serve
For the sauce

• Extra virgin olive oil,
for frying
• 1 small onion, finely
diced
• 4 garlic cloves, crushed
• 400g can plum
tomatoes
• ½ tbsp mixed dried
herbs
• ½ tsp chilli flakes, to
taste (optional)
• ½ tsp dried oregano
• Salt and pepper
Method
1. Preheat the oven to
180°C/160°C fan/gas
mark 4. turning after 20 minutes. cook for around 20 7. Add the pasta to the
2. Use a vegetable Set aside. minutes, then set aside. sauce with a couple
peeler to shave off 4. Meanwhile, make the 5. Bring a pan of water of tablespoons of the
long alternating strips tomato sauce by placing to the boil and cook the reserved pasta cooking
of aubergine peel. a pan over a medium heat pasta according to water, and gently stir. Add
The aubergine will look and adding some extra the packet instructions about two thirds of the
striped like a zebra when virgin olive oil. Cook the until al dente. Reserve cheese, reserving the rest
you’re done. Then slice onion until translucent, about half a cup of the to serve. Season to taste.
the aubergine into 1cm then add the garlic pasta cooking water You may need to add
thick circles, discarding and cook for about before draining. a bit more of the reserved
both end pieces. 30 seconds. Pour in the 6. When the aubergines pasta cooking water to
3. Place the aubergine on canned plum tomatoes are cooked, gently stir loosen up the sauce if it
a lined baking tray, brush (push the tomatoes them into the sauce. looks a little dry.
generously with extra against the side of the Add 1 teaspoon of extra 8. To serve, divide the
virgin olive oil on both pan to break them down), virgin olive oil and 5g pasta between two
sides, and season with mixed herbs, chilli flakes basil, then cook over a bowls and top with the
salt and pepper. Roast and oregano, and season low–medium heat for 2–3 remaining cheese, fresh
for 35–45 minutes until with salt and pepper. minutes until everything basil and drizzle with
golden brown and tender, Bring to a simmer and is well combined. extra virgin olive oil.

RECIPES
TOMATO AND RICOTTA TART To serve

Serve with a big green salad
Serves: 6
Method
Ingredients
1. Preheat the oven to 180°C/160°C fan/gas mark 4
• 110g rolled oats
and grease a 23cm springform tin with extra virgin
• 60g gram flour
olive oil.
• 1 date, finely chopped
2. Blend the oats into flour in a blender, then add the
• 1 tsp dried oregano
gram flour, date, oregano, thyme and salt. Pulse to
• 1 tsp dried thyme
combine, then gradually mix in the extra virgin olive
• Pinch of salt
oil. Add the water, a tablespoon at a time, until a
• 70ml extra virgin olive oil, plus extra for greasing
dough forms.
• 5 tbsp cold water
3. Press the dough into the prepared tin, forming a
• 4 medium vine tomatoes, sliced
flat base. Poke the base with a fork to allow air to
• 2 large handfuls of mixed colour cherry
escape and then bake for 10–12 minutes until cooked
tomatoes, halved
through and slightly browned.
4. Meanwhile, make the filling. Heat some extra virgin
Filling
olive oil in a large frying pan over a low–medium heat
• Extra virgin olive oil, for frying
and sauté the onions for 20 minutes or so, stirring from
• 2 medium onions, diced
time to time until they are soft and sweet but haven’t
• 5 garlic cloves, chopped
taken on any colour. Add the garlic for the last 2
• 500g ricotta
minutes of cooking. Set aside to cool.
• 20g basil, finely chopped
5. Grab a large bowl, add the ricotta and whisk it,
• ½ tsp salt
ideally using an electric whisk. Then add the cooled
• ½ tsp black pepper
onion and garlic mixture, the basil, salt and pepper,
• 3 free-range organic eggs, plus 2 yolks
and mix until well incorporated.
6. In a separate large mixing bowl, whisk the eggs and
yolks together, preferably with an electric whisk, until
light and airy. Add the ricotta and onion mixture
carefully and work just until it is well incorporated.
Pour over the pastry and bake for 45–50 minutes, or
until just set.
7. Arrange the tomatoes on a lined baking tray, cut
side up, drizzle with extra virgin olive oil and season
with salt and pepper, then sprinkle with the oregano
and thyme. Roast in the oven for around 30 minutes
until the edges are just starting to catch.
8. Once everything is cooked, arrange the roasted
tomatoes, cut-side up, on top of the tart, so they are
touching. Serve immediately, or pop the tart back in
the oven for a few minutes to serve warm-ish. (It can
also be left to cool and served cold.) Serve with a big
green salad.
Extract from The Imperfect

Nutritionist: 7 Principles
of Healthy Eating by
Jennifer Medhurst.
Published by Kyle Books.

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FUEL UP
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Pre-packed
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WEIGHT MANAGEMENT
‘To reduce
body fat,
ensure
you‘re in
a calorie
deficit’

WEIGHT MANAGEMENT
WAYS TO BURN
BODY FAT
Fire up your fat burners with these tried-and-tested strategies
T
he phrase ‘burn fat’ gets uttered a ways of reaching that point in an
lot, but the strategies that are accelerated timeframe. Indeed, the
most effective can be difficult to moves you choose, the food you put on
pin down. Of course, the usual mantra your plate, and even how you manage
of eat right, move more and end up in a your emotions, all play a role. Here are
calorie deficit (the key driver for fat loss) 20 simple expert tips that will help with
is the number-one solution, but there are long-term fat loss.
01. DELIVER A DEFICIT

It‘s not new, or particularly
fun, but the simple fact is that if
you want to reduce your body
fat you need to ensure you‘re in
a calorie deficit. Put simply, that
means you burn more calories than
you consume. However, there are
some smart ways to achieve it.
Ari Thiruchelvam is a UK Athletics
coach. He says that calorie
consumption should be viewed
from a wider lens than daily targets.
‘The process of fat loss doesn‘t
follow a day-to-day nature,’ he says,
‘but instead works on higher and
lower calorie days. This allows
you to maximise moments of less
hunger, the desire to eat more
and socialise, while concurrently
allowing you to achieve your
body composition goals.

WEIGHT MANAGEMENT
02. SLOW DOWN

As well as what you eat, focus on how you‘re eating
it. ‘When you eat too quickly, you don‘t notice how full
05. DRINK MORE
Water plays a vital role in processing
calories, whereas mild dehydration can slow
you are and your receptors can‘t keep your metabolism. In one study, published in
up,’ says integrative health coach and JAMA Pediatrics, adults who drank eight or
nutritionist Arina Kuzmina. ‘Try slowing more glasses of water a day burned more
down, take a break from running around calories than those who drank four. To stay
for 10 minutes, sit down and actually hydrated, drink a glass of water before every
enjoy your well-deserved meal.’ That meal, and snack on melons and citrus fruits,
also means eating away from the TV, which naturally contain lots of water.
emails or social media.
In a 2015 UK study, those who
drank 500ml of tap water half an
hour before each meal lost 1.3kg
03. LIFT SMART

Instead of focusing on isolation exercises – for
example, cable work, crunches and biceps curls – make heavy
more over a 12-week period than
the control group, who didn’t
drink the water before eating.
compound lifts the basis of your strength training. Squats, The authors commented that those
attempting to lose weight might
deadlifts, pull-ups – all these lifts recruit more than one
like to try drinking a pint of
joint and muscle group at a time. ‘When these functional
water before every meal.
exercises are performed correctly with challenging loads,’
says personal trainer Sana Shirvani, ‘you will burn more
calories, as you‘re performing a larger volume of work in
the same amount of time.’
04. FILL UP ON PROTEIN

The ‘p’ word was going to make an appearance
at some point. Protein is the most filling macronutrient
and could stop you reaching for junk food that will only add
to your belly fat.
‘Protein encourages the body to tap into your fat stores,
rather than muscle tissue,’ says Nick Mitchell, CEO and
founder of Ultimate Performance. ‘When you’re in a calorie
deficit, your body will start to convert
those fat stores to give you energy.
But, particularly if body composition
is your goal, then a combination of
high-protein foods and resistance training
will signal the body to tap into your fat
stores, rather than your muscles.’
Get your fill of lean proteins, such
as chicken, fish, tofu and legumes. Mitchell recommends
anywhere between 2.2g to 2.8g of protein per kilogram
of lean body mass – though estimating the magic protein
requirement for you will be very subjective.

WEIGHT MANAGEMENT
calorie deficit (if fasting can cause

you’re not eating for weight loss of three-
half the day, chances to-eight per cent over
are you’re not going three to 24 weeks.
to be overconsuming ‘Time-restricted
calories). Although eating is very
Dr Michael Mosley, straightforward.
creator of The Fast Simply ensure that
800 diet, sees for at least 12 hours
other advantages. within each 24-hour
‘Short-term fasting period, you do not
can lead to several consume any calories.
changes in the body Some people shorten
that make fat burning their eating window
easier,’ he says. further, to even just
‘This includes reduced eight hours, although
06. START FAST

Some people
swear by intermittent fasting;
answer sits somewhere on
the fence of, ‘it might work
for you’. It’s important to
insulin, increased
growth hormone
and a small boost
recent research
shows that a 12-hour
period away from
others think it’s a load of note that fasting is mainly in metabolism. food is enough time
nonsense. As with every another means to the end According to a 2014 to give your body
major health debate, the of getting into that state of review, intermittent significant benefits.’
07. STRESS LESS

There’s
research to suggest
08. GO FOR GARLIC
Black garlic has been proven to help
reduce visceral fat: the dangerous fat that sits
10. SLEEP SOUNDLY
Studies published in the
American Journal of Epidemiology
that high levels of internally around organs. Essentially, black garlic are a wake-up call to those
stress and a lack of is aged, ordinary white garlic, but it packs in suffering with sleep deprivation.
sleep can increase twice the antioxidants of the white variety. It too can alter the glucose
inflammation in your Research has also found that black garlic could metabolism and hormones involved
body, which in turn regulate blood sugar (to stop the snacking) and in regulating metabolism. Not
can lead to increased protect your brain health. Pick up black garlic getting enough shut-eye reduces
fat storage around in major supermarkets and independent stores. leptin levels (leptin is the hormone
the stomach area. Of that makes us feel full) and
course, finding ways increases ghrelin, which makes
to reduce stress is us eat more than we need.
often easier said
than done, but yoga, ‘Circadian eating’ simply means switching from heavy
meditation or even evening meals to lighter meals pre-bed. It’s nothing
regular fresh-air walks groundbreaking, but eating the majority of your
are some tried-and- food earlier in the day, when your digestive system
tested methods. is active, can help improve your sleep.
09. ADD MUSCLE MASS

Building and maintaining lean muscle
tissue is important, because a pound of muscle
can burn up to 20 calories a day, whereas a
pound of fat can burn only five calories. ‘Since
lifting weights helps build muscles and also
burns fat,’ adds hormone specialise Dr Murray
Kinsella, ‘it has a dual benefit in fat-loss
programmes.’ Ultimately, the more muscle
someone has, the more calories they will burn
– as highlighted by a wealth of research in the
Journal of Strength & Conditioning Research .

WEIGHT MANAGEMENT
11. BE NEAT
Some people believe that
an hour a day on a treadmill is the 13. TUNE INTO YOUR EMOTIONS
We eat when we’re hungry, sure, but sometimes other factors
best way to trim down. And while cause us to dip our mitts into the cookie jar.
there’s no doubt that you would ‘One of the main reasons for eating more is emotion,’ says Kuzmina.
burn calories – on average, 500 ‘We try to fix a broken heart with chocolate, overcome sadness with
to 750 – if you did that, not pasta, deal with disappointment or frustration with ice cream, or
everyone enjoys working out on compensate for a lack of direction with biscuits.’
a treadmill. Or you may simply be tired and bored. Kuzmina says it’s important
Equally, to find the root cause and deal with that, instead of automatically
most people reaching for the comfort of food. Before every snack, ask yourself a
tend to couple of simple questions: Why am I eating? Am I truly physically
overestimate hungry? ‘The key to losing weight,’ Kuzmina concludes, ‘is not only
the number of figuring out what you are eating, but what is eating you.’
calories they
burn performing
intentional exercise. For most of us,
70 per cent or more of the calories
burned each day are the calories
we burn at rest, and up to 10 per
cent of the calories we burn is the
thermic effect of food (or TEF).
Typically, people who exercise
actively burn no more than 10 per
cent of their daily calories during
intentional exercise.
So, where is the missing 10-20
per cent? It’s what we call
NEAT (non-exercise activity
thermogenesis): the calories burned
from activity other than intentional
exercise – and they really add up.
Increase your NEAT by walking
more, taking the stairs, standing at
your desk – anything to keep your
metabolism whirring away at little
cost to your energy levels.
‘One of
12.
SWITCH OFF
the main
The greater the reasons for
time spent on
screens, the
eating more
greater the is emotion’
chance of weight gain. That’s
according to research from the
World Cancer Research Fund
International, and is largely because
the majority of our time on screens
is spent sitting down. ‘Being
inactive can also trigger your
appetite at the worst time: when
you’re burning the least amount of
calories,’ says Dr Deborah Lee,
of Dr Fox Online Pharmacy.

WEIGHT MANAGEMENT
14. PICK THE RIGHT PLATE

Bright colours stimulate
your appetite, so Dr Lee
recommends eating from dark
plates. ‘Darker colours suppress
appetite,’ she says, ‘because
portion sizes appear bigger
against darker backgrounds.’
15. DO MORE BURPEES

It’s true that nutrition holds the key
to burning body fat, but you can improve your
16. DON’T BINGE DRINK
You’ll be pleased to
know that we aren’t here
chances by doing the right type of exercise, too. to warn you off alcohol
The burpee is an undeniably brutal bodyweight altogether. Although beer
movement, but Reiss Mogilner, F45 trainer, bellies are real things, if you
says it’s an invaluable fat-burning tool. ‘This can’t imagine dinner without
move majorly works your core, as well as your a glass of pinot, then you’re in
shoulders, chest, lats, triceps and quads,’ luck. How about drinking more
he says. ‘It gets your heart rate going and regularly, but less intensely?
your blood pumping, and acts as the perfect A study published in the
warm-up or finisher exercise.’ Try the below... Journal of Nutrition found that
those who drank infrequently
BURPEE LADDER but heavily had more
• Set your stopwatch. abdominal fat than those who
• In the first minute, do 1 full burpee (chest to the floor), then rest for the consumed the same amount
remainder of the minute. Easy! but drank regularly.
• Do 2 burpees in the second. See where this is going?
• That’s right: 3 in the third.
• Keep aligning the number of burpees with the number of minutes, and
resting for the remainder of each minute.
• Simply stop when you can’t complete the set number of burpees within
the minute.
• If you can make it to 20, consider yourself a certified burpee machine.

WEIGHT MANAGEMENT
19. MIND
THE GAP
Studies have found
that grazing throughout
the day can significantly
increase daily caloric intake,
17. SORT YOUR GUT OUT

A happier gut is a leaner gut. And what makes
a happy gut? Variety. Previous research discovered how
as many of us graze on
high-fat and high-sugar foods.
These can subsequently lead to
those with a more varied gut microbiome (the bacteria excess fat sitting in your belly. If you
that live in our intestines) had a lower risk of belly fat, and find yourself grazing, set a timer on your phone
2022 research conducted by the University of California to signal your next eating ‘point’. Borrelli
found that eating too much food, too often, resulted recommends having two to three protein- and
in poorer microbial and metabolic health, potentially fibre-rich meals per day, with at least a five-hour
proving that a three-meal-a-day eating style is ideal. fast between meals, to avoid snacking.
20. UNEARTH ALLERGIES

‘Find out if you have any hidden
food allergies that may trigger cravings,’
says Borrelli. ‘Dairy, wheat, gluten, eggs and
nuts are some of the main allergen foods.’ If you
feel that any of these (or other foods) may be
a trigger for you, try eliminating them for four
weeks and then reintroduce, to see if you have
any specific reaction.
Words: Lucy Gornall | Photography: Shutterstock
18. BALANCE YOUR BLOOD SUGAR

Avoid the rollercoaster of cravings throughout the
day by getting your meals in check. ‘Keep your blood sugar
balanced by eating sufficient good-quality protein, unprocessed
wholefoods rich in vegetables, and some fruits – eat a rainbow
every day,’ says nutritional therapist, Fleur Borrelli.

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Body news * Mental health * Beauty buys
Damage Worried about how long

you spend seated at
control work? Good news – just
five minutes of walking
every half hour could
offset the harmful effects
of prolonged sitting,
according to a new study by Columbia
University. The exercise physiologists
compared one minute of walking after
every 30 minutes of sitting, one minute
after 60 minutes, five minutes every 30,
five minutes every 60 and no walking, and
discovered that five minutes every half
hour was the only amount that significantly
lowered both blood sugar and blood
pressure. Indeed, it even reduced
blood sugar spikes after large meals by
58 per cent. The walk doesn’t need to be
significant – a quick trip to a colleague’s
desk to discuss a query, or a visit to the
bathroom will do.

YOGA DOC
BE YOUR OWN
YOGA
TEACHER
Self-practice is one of the best ways to deepen you connect to the real purpose
of yoga, which is to create
your yoga experience, but how do you go stillness in your mind. Then,
about designing your own sequences? chose an intention that touches
your heart – it may be “I really
We asked yoga expert Yesim Yuva
want to move my body”, or
Words: Eve Boggenpoel it could be something more
emotional, such as “I want to
H
ave you ever gone to a First of all, find your get rid of negative thoughts”.’
yoga class that didn’t inspiration. ‘If you want to
match your mood? create your own yoga style at DESIGNING A SESSION
Maybe you were feeling stressed home, find out what works for Once you’ve decided on an
and those fast-paced sequences you,’ says yoga teacher Yesim intention, build moves around
simply made your racing heart Yuva (yuvayogalife.com). ‘I tried that – forward folds are
beat even faster. Or perhaps you many types of yoga to find my relaxing, for example, back
were feeling sluggish but the own style – a mixture of vinyasa bends and inversions are more
teacher focused on calming and hatha.’ If you haven’t invigorating, while standing
poses that left you lethargic already, take a few different poses build strength, and
rather than uplifted. Developing classes – either in person or balances aid focus. When it
a home yoga practice can online – and see which style comes to choosing the order
address all these scenarios and resonates most. You might find of poses, you may remember
more – from allowing you to power yoga best matches your some asanas always seem to go
create sequences that meet your fitness personality, or maybe together, such as up dog into
specific fitness goals, to helping alignment- and health-based down dog. These are often
you build a deeper connection Iyengar suits you better. ‘It also based around counterposes,
with your inner self. But if you’re helps to have an intention,’ and are helpful because they
not a trained yoga teacher, advises Yuva. ‘When you get on release tension that may have
where should you start? your mat, close your eyes so accumulated in the previous

YOGA DOC
Build your practice

Try tailoring your sessions according to your needs, with these tips
from Yesim Yuva.
For strength
Focus on poses such as plank, downward dog, warrior
I and II, boat and crow, plus balancing poses (maybe tree
or dancer, depending on your experience) and inversions.
For mornings
Start with a slow sun salute, then begin to move a little
faster, adding in some vinyasas – try warrior II and reverse
warrior (on both sides). Introduce some twists to wake up
Tailor your yoga your organs, then do one inversion (headstand, shoulder stand or
practice to how legs up the wall) and one balance pose, to give you focus for the day.
you feel on the day
For evenings
pose. ‘A classic example is cat/ Firstly, connect to your breath and let go – letting all your
cow, where you open your stress sink into the ground. Then warm up your spine, for
heart and then close it again, example, lying on your back, knees to chest, rolling side to
or headstand followed by side and some supine twists. Make the main focus stretching poses,
child’s pose, where you release releasing shoulders, spine and hips. Include a breathing exercise
that calms you and finish with some meditation.
your neck and relax for 30-60
seconds,’ explains Yuva. In
general, make the transition LIFORME COSMIC We love the PlayPauseBe decks
gentle, so rather than going MOON YOGA MAT (from £38, playpausebe.com,
from a deep backbend to a £140, liforme.com pictured, below), which offer
deep forward bend (e.g. wheel Find balance in your practice with regular asanas as well as a new
to seated forward fold), first Liforme’s new dusk blue Cosmic Moon Yin deck. The cards are colour-
do a pose with a neutral spine, yoga mat, designed to embody the moon’s coded (warm-up, backbends,
such as staff pose, so the body duality of constancy and change. Made balances, etc), and list the
has time to acclimatise. with planet-friendly materials, the mat is benefits of the pose on
well cushioned, extra large to give you space to the reverse. They also have
PACE YOURSELF spread out. Plus, its moisture-wicking surface suggestions for preparatory
As you won’t have a teacher gets grippier the more you sweat, making sliding poses and follow-up moves,
present, start slowly by first hands in down dog a thing of the past! which makes designing your
doing simpler variations of own sequences so much easier.
more challenging poses. ‘If you Yuva. ‘Then warm up your neck,
want to do wheel, for example, shoulders, spine and hips for
start with bridge and bridge seven minutes before moving
variations,’ advises Yuva. ‘Or for on to five rounds of sun salutes,
deep hip openers such as low adding variations in each time
lunge, do standing hip swings – try different arm positions for
first, then butterfly and bent-leg low lunge, raising alternate legs
down dog. By coming slowly in down dog, and so on. Move
into a pose, you give your body on to some vinyasas [linking a
time to open up. That way it will few poses together, such as
Photography: Liforme, Playpausebe, Shutterstock
feel better and you won’t get warrior II, extended side Finally, always accept your
frustrated or want to come out stretch, triangle], twists and experience – sometimes you’ll
of the pose straight away.’ balancing poses, then cool feel strong, other days you may
When you first start, keep down with some stretches on need a more soothing practice.
your sessions short – no more the floor, and finish with three The beauty of yoga is it’s there
than 20-30 minutes – and to five minutes in savasana.’ to meet you, wherever you are,
incorporate all elements of a If remembering a complete and support you in developing
class for maximum benefits. sequence feels a little daunting, a deeper, kinder connection to
‘To begin, spend three minutes using a yoga deck can act as yourself and others. Ready
connecting to your breath and an aide-mémoire, as you lay the to give it a go? Turn the page
setting your intention,’ suggests cards in order next to your mat. for a sample yoga sequence...

YOGA DOC
RELAX & RESTORE

Discover how to put the elements of a home practice together
with this 20-minute sequence by Yesim Yuva
2. Standing flow
• Slowly walk forward with your feet to the front of your
mat and lower into forward fold for a couple of breaths
– your head is loose, knees may be bent, arms are
hanging. Give yourself a little hug (C).
• Slowly roll up vertebrae by vertebrae into a standing
position then, with the next inhalation, bring your hands
up to the sky, exhale hands back to the heart.
• Inhale, bring your arms up, exhale forward fold. Inhale
halfway up, exhale forward fold.
1. Prepare mind and body

• Come into a seated cross-legged position and roll your shoulders back.
Take three deep inhalations and exhalations. Keep your eyes closed
and look inward. How do you feel today? Create body-mind awareness.
Stay here for several breaths, just observing whatever is happening C
inside. Set an intention for your practice.
• Inhale and bring your arms up over your head, exhale hands back to
your heart into namaste [prayer position].
• Always working with your breath, side stretch by placing one hand on
the floor and bringing the other arm up over your head and stretch to
the side (A). Make sure to ground through both buttocks. With every
exhalation, come into a deeper stretch, then change sides.
• Step your right leg back into low lunge. Lower onto
your right knee, hands on the floor, and relax into
your hips. Take a couple of breaths here.
• Step your left leg back into plank, activate your core,
find your strength, then bring your knees, chest, chin
to the floor (D), flowing through into cobra, gently
B opening your heart. Push back into downward facing
dog, finding length in your spine and hamstrings.
• In table top position, stretch one leg back and the opposite arm to • Step your right leg between your hands to come into
the front. Find your balance by gazing to the mat, then change sides. low lunge, left knee to the floor. Open your chest, and
• Spend some time in cat/cow, inhaling to open up your chest, exhaling release into your hips, before stepping your left foot
to round your back (B), three times. Return to a neutral spine. forward to come into forward fold.
• From table top, push your hips up into downward facing dog. Keep • Lower into a yogi squat, then bring your hands to your
your knees bent in the beginning, pressing one heel after the other into heart centre and gently press with your elbows into
the ground. After a few moments, extend both heels evenly into the the insides of your knees, while lengthening your spine.
mat and feel a nice stretch in your back, shoulders and hamstrings. Stay here for a couple of breaths.

YOGA DOC
3. Slowing down
• Lower your buttocks to the mat, open
up your legs to the side into wide-angle
seated pose with your feet flexed and
your back straight.
• Inhale, lift your arms towards the sky,
then exhale into seated forward fold,
with your knees bent and feet together.
Lower your upper body towards
the mat and place your head over
your feet if you can (E). Relax here
for several breaths.
• Slowly raise your spine and come into a
seated twist by extending your left leg
and placing your right foot flat on the
mat on the outside of your right knee.
Inhale and bring your left arm up. Exhale,
bring it down and place your elbow on
the outside of your right knee. Turn
to the right with your chest and head.
Stay in this pose for about one minute
and breathe. Slowly come out of the
E pose and repeat on the other side.
• Lie flat on your back and come into happy baby.

Bend your knees towards your armpits with the soles
of your feet facing the ceiling. Flex your feet and hold
them with your hands. Gently rock from side to side.
Keep breathing deeply for five-to-10 breaths.
• Release back on to the mat for bridge pose. Bend
your knees, feet flat on the ground close to your
buttocks. Place your hands next to your feet and
gently lift your hips. Alternatively, raise one leg, then
the other (F). Slowly lower to the floor and gently
rock from side to side.
• To finish, come into savasana with your legs separate,
and feet falling open to the sides. Lengthen your arms
alongside your torso, a few inches from your body,
palms facing up. Close your eyes and relax your body,
allowing it to gradually soften. Breathe naturally for
at least five minutes. To come out of the pose, deepen
your breath, wiggle your fingers and toes, bring your
knees to your chest and roll onto one side. Remain here
Words and model: Yesim Yuva | Photography: Studio shots Murat Süyür, Outdoor shot Felix Matthies
for a couple of breaths, then slowly come up into a

seated cross-legged position.
F
4. Reflection
Keep your eyes closed and feel the
difference in your mind and body. Feel
free to stay here as long as you can just
observing your thoughts, emotions and
body sensations. When you feel ready,
bow your head to your heart and thank
yourself for your practice.
MEET THE
EXPERT
Yesim Yuva
is a yoga and
meditation teacher
in London. You can
find details of her
online classes at
yuvayogalife.com.
Her next retreats
take place in
Turkey and Bali. Follow
her @yesim_yuva

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BODY CLINIC

BODY CLINIC
DOES YOUR BODY

NEED AN MOT?
World-renowned osteopath, performance coach and recovery specialist James Davies
employs a 360-degree holistic approach to heal bodies and help clients perform
at their best. In an extract from his new book Body, he explains the importance of
regularly resetting with a Monthly Overhaul Treatment (MOT)
T
o remain in the best might have a massage once a year session. They can help reset your
condition, we need to spend on holiday, but why leave it at that? body, and you could alternate it
some time every month Maybe you cannot afford to and, with a sauna or ice bath at a spa. By
releasing all the tension held in if that’s the case, I’ve devised an seeing a therapist or going through
our body. This is a gift to ourselves. introduction to all the skills you’ll the below practices, you can tease
It is a time when we give ourselves need to ease the strains on your out stresses and strains you’ve
permission to do something relaxing body from the previous month. accumulated in the previous month
and enjoyable, which also benefits If you can afford a treatment and reset yourself for the coming
our body. A Monthly Overhaul every month, then consider seeing weeks. This will help reduce injuries,
Treatment (MOT) is a time to reset a massage therapist, osteopath lower stress levels and leave you
your body and reward yourself. You or chiropractor for a restorative feeling more energised.
MASSAGE BALLS
Using a small, hard ball such as a tennis ball, lacrosse
ball, softball or baseball is a cheaper alternative to
a massage gun. This is something you can do by
yourself to target areas of muscle that are tight. You
need to place the ball between yourself and either
a wall or the floor. When you roll the ball around
an area of your body you should try to notice any
tender areas. If you find somewhere that is tender,
you should concentrate on moving the ball around
there with as much pressure as you can tolerate for
10 seconds, to see if the muscle will release. Then
move on to another area before returning to the
earlier one to check if it is still tight.
MASSAGE GUNS
In recent years, massage guns have become very popular.
This is partly because you can use them by yourself on
most areas of your body. They have also become very
portable. Now you can get wireless ones that weigh well
under a kilogram. Their cost varies widely, but if you are
going to be using it a lot, then you should invest in a
more expensive massage gun as the cheaper ones tend
to break. The expensive ones are also quieter. They usually
come with several interchangeable attachments that
vibrate at a high frequency. You should only use the
massage gun on an area for a maximum of one to two
minutes, but you can come back to the same area later.
You can either use it on yourself or ask a friend or family
member to help.

BODY CLINIC
FOAM ROLLERS
Foam rollers are another cheaper
option than a massage gun.
I recommend them to clients when
a muscle feels tight. You can also use
them before, during and after exercise.
It’s a quick, effective way of releasing a
muscle and, once you’ve bought a foam
roller, they last for years. Because there
is an element of balance to using a
foam roller, they are also good for
strengthening your core muscles. There
are several different ways that you can
use a foam roller, but the following are
three of my favourites that should each
be done for two minutes at a time.
• Glutes
Sit on the foam roller at an angle to
allow maximum contact between the
muscles and the roller. Use a hand
ASSISTED STRETCHES
Assisted stretches are something that you can do with a
family member or friend, and you can take it in turns to
help each other. Assisted stretches reinforce the
stretches you do by yourself. Communication is key with
assisted stretches. The person who is receiving them
should let the other person know when they feel the
stretch, and then the stretch should be held at that point
for 20 seconds to prevent any of the muscles being
overstretched. Here are a few of my favourite assisted
stretches.
Glutes
Lie on your back and lift one leg up and
bend it at the knee. The other person
will then gently push your knee inwards
and upwards in the direction of your
shoulder. Repeat on the other leg.
Hamstrings
Lie down and raise your leg. The other
person will place one hand on your
foot, the other around your knee, and
gently press the leg towards the chest.
They should also loop their foot over
your lying leg to prevent it from rising.
Chest
Sit down and lift up your arms. Keep
your head straight. The other person
should kneel behind you and pull your
arms backwards at the elbow so you
can feel a stretch across your chest.

BODY CLINIC
behind you for stability and

move the roller by bending and MASSAGE
straightening your knee. I have shown many clients simple massage techniques that they
• Quads can use on a partner or friend. There are so many different ways
Face the floor and place the foam that you can massage and, as you grow more confident in the
roller between your thighs and basics, you can begin to learn more techniques. When massaging,
the floor. Put your hands on the your aim is to relax the muscles while also feeling for any
floor in a press-up position and let particularly tight areas or knots. Work on a tight muscle or knot for
them take your weight. Use your 10 seconds before moving on to another area, and then later return
arms to push the roller forwards to it if you need to. Use your body weight to apply the pressure
and backwards. rather than using the grip from your hands as this will prevent any
• Back strained muscles or tendons in your hands.
Lie down on the foam roller with
it placed at the top of your back.
Interlink your fingers behind your
head to support your neck. Bend
and straighten your knees to move
the roller up and down your back.
After you have done this for two
minutes, move the foam roller
to your lower back and repeat.
Body: Easy Techniques and Strategies to heal, reset and

restore by James Davies is published by HQ (£20 in
hardback). It’s also available as an eBook and Audio.

ACTIVE TRAVEL
The
White
Stuff
Emma Lewis and family
ditch the usual festivities
and head for the snow
N
ever have I felt quite so
grateful to have been on a
rejuvenating holiday as I did hot chocolates and ski lessons for endless Quality Street on the sofa.
on my first day back at work post the kids, followed by a relaxing My daughter Scarlett felt conflicted
Christmas this year. Breezing in with bath, a simple meal and several when we first put the alternative-
a healthy glow to my cheeks and rounds of the Six Second Scribbles Christmas idea to her, asking
a spring in my step, I listened to game back in our very cosy, ski-in, straight away, ‘Will Santa still
colleagues’ listless recounting of ski-out self-catered apartment. come?’. But luckily enough he did,
week-long ’flu with Emily in Paris and waking up to knobbly stockings
boxset binges, hours of snarled-up A DIFFERENT PERSPECTIVE kick-started our holiday perfectly,
car journeys on dutiful visits to OK, so there’d been a risk that the along with the fresh croissants
relatives and relentless West- kids (aged nine and 11) would feel we’d pre-ordered the night before.
country rain. My boss wasn’t even they’d missed out on the usual Stepping out onto the chilly
in as he was suffering from a festivities at their grandparents’, balcony in their new Christmas PJs
stomach bug. but my husband and I wanted a and seeing the majestic mountain
I felt a pang of guilt as I recalled healthier, more active winter break opposite blanketed in snow (and
our sunny Christmas Day on the that would keep us away from the their breath in the crisp air), as the
slopes, complete with slope-side otherwise inevitable Elf re-runs and sun peeked over the top to reveal
some enticing ski slopes, exploded
Emma and
the Christmassy energy off the
Scarlett clock
an impressive scale for the girls.
run on Speed
Mountain A SKIER’S PARADISE
Back in early autumn, we’d booked
a package holiday to Les Menuires,
part of the enormous Three Valleys
ski area (600km of slopes!)
Emma and Imogen enjoy that includes well-known resorts
a fondue at La Marmite Courchevel and Méribel as well as
Nerves soon disappear Val Thorens (which, at 2,300m, is
once back on the snow the highest ski resort in Europe).
While these other places are rather
more glitzy, Les Menuires (between
Val Thorens and Méribel) has a
much more down-to-earth and
family-friendly reputation, which
helps keep in-resort prices lower. At
1,850m, it’s also reassuringly high in

ACTIVE TRAVEL
Goggle-clad in the sun, Emma In reach of plenty of high peaks,

relished the higher slopes Les Menuires is a safe bet for snow
these days of milder winters.

In fact, 85 per cent of the Three
Valleys’ slopes are above 1,800m,
which means it shouldn’t lack snow.
Lift passes for the Three Valleys
are quite pricey due to its size,
but beginners can get great-value
passes for a few lifts in Les
Menuires, and intermediates
may well find the cheaper Les
The resort centre has a fun,
Menuires-only area pass (with SLOPESIDE FUN
family-friendly atmosphere
access to 87 slopes) is plenty for ‘That was epic! I wish I could do this
their week’s holiday. for my birthday party,’ exclaimed
an adrenalin-fuelled Scarlett after
SKI LEGS we’d whizzed down outdoor Speed
We’d enjoyed ski trips as a family a Mountain, a luge on rails by the
few times before Covid hit, finding slopes, one evening, managing to
them a great holiday for an active get into the fastest ‘Ibex’ category
family, but then it all by hardly using brakes!
halted and this was our
first trip back to the white
‘That was For sledging fans, the
also epic 4km Roc ‘n’ Bob
Top of our to-do list for next time
is an evening snow-shoe hike with
stuff. All of us except epic! with a 450m elevation dinner in a mountain refuge. And,
no-fear 11-year-old I wish drop is another must. while we ate in most nights, we did
Imogen were a little Look out for resort-run treat ourselves to a cheese fondu
nervous about how we’d I could do events, too. While we one evening, at the atmospheric La
cope, but we’d booked this for my were there, there was a Marmite restaurant, close to our
the kids into lessons festive show on Christmas apartment in Bruyères. Fondu is a
with the ESF ski school, birthday Eve, a late-night live DJ must-do culinary experience when
which had its meeting party’ set on Christmas Day, an you’re in the mountains!
point handily close to our igloo-building session, a To top it all, once back home, the
apartment, and they came on in torchlit descent for kids and plenty postponed Christmas dinner and
leaps and bounds, with confidence more going on. The others also present giving at the in-laws meant
and love of skiing fully restored. had a lot of fun in the pool in our the kids weren’t robbed of a UK
Meanwhile, my husband Lyndon apartment block one evening while Christmas either. Best of both
and I enjoyed zipping up the I took the rare opportunity to finish worlds? That’s a resounding “yes!”
Photography: Vincent Lottenberg, Les Menuires
amazing new La Masse gondola, off a book in less than a week. from this family.
which takes just eight minutes
to whizz you up to the top of the TRAVEL FACTS
mountain, and then swishing our Emma and family travelled with Inghams
to Les Menuires, France, staying in the
way back down, or popping over self-catering Résidence Les Chalets de
to the other valleys for a change of L’Adonis from £878pp including flights
and transfers; inghams.co.uk. Ski School
scenery, sucking the cold, dry air
can be booked via ESF UK; esf-uk.co.uk.
into our lungs, reawakening that A lift pass costs from €297 for six days.
satisfying burny-thigh feeling and Speed Mountain costs €9pp. Head to
Skiset for ski rental; skiset.com, and
enjoying the energising sunlight on lesmenuires.com for resort info.
our goggle-clad mid-winter faces.

ACTIVE TRAVEL
Sock it
Don’t underestimate the importance
of good socks for in-boot comfort.
Smartwool’s durable Women’s Ski
Targeted Cushion Lift Bunny Print
OTC socks (£25.99, smartwool.co.uk)
have extra cushioning on the toes,
shins and heel, are built to flex at the
ankle and are 57 per cent merino.
Prime
protection
Supergoop’s
Glow Stick SPF50
(£22, supergoop. Winter woollies
com) is a It’s hard to beat merino for
Jolly jacket hydrating next-to-skin cosiness.
Your mates won’t lose you in the eye-catching Columbia dry-oil sunscreen stick Go ¾-length to avoid
Women’s Snow Slab Blackdot Waterproof Ski Jacket with a dewy finish and is uncomfortable hems in your
(£315, columbiasportswear.co.uk). This technical, low-bulk compact enough to pop ski boots. Artilect’s W-Dark-
jacket has a thermal reflective material inside to in your ski jacket pocket. horse 185 Zoned ¾ Leggings
keep your body heat in, plus black dot technology (£100; artilect.studio) use
on the outside to capture the sun’s heat. NuYarn spinning technology
for more stretch, durability
and faster drying. Pair with
Ski-holiday
the W-Darkhorse 185 Zoned
¼ Zip L/S top (£110).
essentials
All you need for fun in the snow
Sun blockers
Words: Emma Lewis
Mountain sun terraces
demand cool eyewear.
Customise your pair
of lightweight SunGod
Sierra glasses (from Base cover
£60, sungod.co) to go The naturally breathable
with your outfit. Poplock Merino Women’s
hinges and triple-layer Zip-Neck Thermal
scratch protection plus Top II (£59.99,
high-quality lenses mountainwarehouse.
give these substance com) keeps moisture
as well as style. away from the skin
and has a zip for extra
ventilation. It’s the
perfect base layer for
cold-weather activity.
Safety shield
Oakley’s medium-sized Flight Deck M Matte
White Prizm Rose Gold Iridium Goggles (£183,
snowboard-asylum.com) have a huge rimless field
of vision plus use Prizm lens technology and an
iridium coating to block glare and enhance contrast
to cope with a wide range of light conditions.

ACTIVE TRAVEL
Comfort and joy

Salomon’s S Pro Alpha 80 ski boots (£300,
ellis-brigham.com) are lightweight, heat
mouldable and have loads of adjustability
to help you get the perfect fit.
Carve away
Nordica Belle DC 72
women’s skis with
bindings (£500,
ellis-brigham.com)
Hats on will help you tackle all
Don’t forget a hat for kinds of pistes in style
Pack it in après-ski. The Seaford and comfort.
The sustainably made, technical, Women’s Lined Glitter
women’s-specific Osprey Kresta 20 Beanie from Mountain
Backpack (£160, ospreyeurope.com) has Warehouse (£19.99,
an insulated hydration sleeve so your mountainwarehouse.
water doesn’t freeze, a snow-shedding com) has a cosy
exterior, glove-friendly zippers and fleece lining and
straps for skis/board and helmet. a subtle sparkle.
Boot it
Perfect pants Warm feet and good grip are a must
Columbia’s when about town. These Merrell Siren
Women’s Platinum 4 Thermo Mid Waterproof boots (£160,
Peak Waterproof Ski merrell.com) have a super-grippy
Pants (£270, Vibram Icetrek sole and
columbiasportswear. recycled fleece lining.
co.uk) come with
articulated knees to
keep out the
elements thanks
to Omni-Tech and
sealed seams, while
vents help keep you
cool on warmer days.
Lid on it
With cosy
earpads, strategic
vents and dial
adjustment for
a great fit, the
Photography: Various brands
Bollé Atmos Pure Happy hands

Powder helmet Decathlon’s good-value yet high-
(£85, bolle.com) quality grippy leather Wedze Adult
comes in a choice of Downhill Ski Gloves (£59.99,
three colours, and decathlon.co.uk) are well insulated
is comfy and light. with a water-resistant membrane and
have an elastic strap to help prevent
you dropping them off the chairlift.

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Wo r k o u t s * Expert tips * K it reviews
Your 16-page fitness handbook

p82 p87 p88 p92
Spring into shape Master the Russian Build a stronger Discover the best
with this speedy twist exercise for body at home with GPS watches to track
workout from PT a stronger core our ultimate your running
Nicole Chapman and spine dumbbell workout sessions
Want more workout inspiration? Visit womensfitness.co.uk/workouts


SPRING
INTO SHAPE!
No time to exercise this month? Try this 10-minute, full-body workout
to build total-body strength in double-quick time
T
oo busy to work out? you to push yourself that intensity that will get your
We get it, sometimes little bit harder, knowing heart rate up, burn calories,
life takes over and it will be over quickly.’ improve cardio fitness and
there really is limited time to If the thought of a enhance muscle strength, ‘
squeeze in a sweat session. 30-minute workout is says Chapman, ‘all while
While there are legit reasons putting you off starting, this protecting you from injury,
for skipping a workout (if full-body blitz could be just joint damage and pain.
you’re ill or chronically tired what you need. ‘It’s quick It’s a great workout to build
maybe sit this one out), and effective, and you can full-body strength when
often you can find time choose to add weights for you’re short of time!’
MEET THE EXPERT in your day for a quick extra resistance or do this
Qualified PT, Nicole Chapman
10-minute fitness fix. The bodyweight only,’ adds HOW TO DO IT
is the creator of six-week online
best bit? You’re likely to feel Chapman. ‘It can be done Simply perform each
workout programme, Power of
more energised, focused anywhere, with very little exercise for 45 seconds
Mum. Through strength training
and metabolic conditioning, it is and productive as a result. space needed and involves and then take a 15-second
designed to empower you to be ‘I am a huge fan of 10-minute no jumping.’ Perfect for rest. Repeat the circuit
fitter and stronger in body and workouts,’ raves qualified a home session, but will it twice and, if you need to,
mind. Enjoy short and effective PT, Nicole Chapman. ‘They get you sweating? ‘This take a one-minute rest
workouts on-demand, with full are short enough to support 10-minute interval-training between rounds. Ready
training support. all fitness levels and allow workout has bursts of high to get started?
LATERAL
LUNGES
Works the quads, glutes,
hamstrings and core
• Start standing tall with your

feet hip-width apart, your
core tight and holding a set
of medium-weight dumbbells
by your sides (A).
• Take a big step to the left
with your left foot and slowly
drop your knee towards the
floor until your left thigh is
parallel to the floor (B).
• Push your left heel into the
floor and drive the back leg
straight and return to the
start position. Keep your
torso upright and your core
activated as you move.
A B Alternate legs.

QUICK WORKOUT
MOUNTAIN CLIMBERS
Increases heart rate while working the whole body
• Start in the high plank position, with your hands shoulder-width apart
and directly beneath your shoulders (A).
Tip: press your hands into the floor to activate your shoulders.
• Keeping your core braced, bring one knee towards your chest (B), then
return it to the starting position.
• Repeat the movement with the other leg (C), and continue to alternate
legs, building a rhythm and pace that works for you.
Tip: To reduce the intensity, you can elevate the move by placing your
hands on a sofa or chair (or against a wall).
A
A
SQUAT AND PULSE

Works the glutes, hamstrings, quads – this is
a real burner!
• Stand with your feet shoulder-width apart and

a dumbbell in each hand at shoulder height (A).
• Send your hips back and bend your knees until
your thighs are parallel to the floor. Keep your
chest lifted and knees turned out (B).
• Once at the bottom of your squat, push
through your heels and extend your legs slightly
to pulse up and down a couple of inches.
C Return to the starting position and repeat.

SIDE PLANK
WITH ROTATION
Works the obliques (side
abs), shoulders, back, and
legs from heel to hips.
• Lie on your left side with

your forearm flat on the
floor, bottom elbow lined up
directly under your shoulder,
both legs extended out.
Tip: for more stability,
stagger your feet so the
top foot is in front of the
lower leg’s foot.
• Engage your core and lift
your hips off the floor. You
can keep your hand on your A
hip or, for the harder option,
raise your top arm straight
above you (A).
Tip: If having both legs
straight is too intense, bend
your bottom leg.
• Lower your arm and rotate
your core as you thread your
top arm through the space
underneath you (B).
Unthread your arm and
return to starting position,
keeping hips raised. Perform
20 seconds’ rotation, then
swap sides.
Tip: Add a weight to make
B
it harder.
A B

QUICK WORKOUT
A
GLUTE BRIDGE
SINGLE-LEG
MARCHES
Words: Sarah Sellens | Photographer: Eddie Macdonald | Model: Nicki Petitt-Ward | Clothing: Vuori Daily Bra, £50, and Studio Pocket Short, £70 (vuoriclothing.co.uk), UA HOVR Training Shoes (underarmour.co.uk)
This move will set your

glutes on fire! It also
works hamstrings, quads
and core
• Lie flat on your back,

Bend your knees, keeping
B them hip-width apart, and
plant your feet on the floor.
Rest your arms down by
your sides.
• Press through your heels,
tuck your pubic bone
towards your belly button,
squeeze your glutes and
raise your pelvis off the
floor (A). Your body forms
a straight line from chin
to knees, resting on your
shoulders. Keep squeezing
your glutes!
• Keeping your hips high,
rise up on to your tip toes
(this is optional). One leg at
a time, bring one bent knee
towards your chest before
returning to the floor on tip
To find out more about Nicole’s online strength and high-intensity/ low-impact cardio programmes, toes and then bringing the
visit nicolechapman.com and follow @iamnicolechapman on Instagram.
other knee to chest.
BEAR CRAWL
Works the core, shoulders, glutes, hamstrings, quads,
back and chest
• Start on all-fours with feet hip-width apart and on your

toes. Your hands should be placed under your shoulders.
Maintain this position and lift your knees off the floor a
couple of inches (A). Engage your core.
• Crawl forward by moving the hand and foot on alternate
sides simultaneously (B), then move hand and foot on the
other side (C). Keep your core engaged and knees off the
floor the whole time.
• When you have mastered forward crawl, go backwards if
C you have the space to do so.

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GOOD FORM
RUSSIAN TWIST
Whittle your waist by strengthening your core, side abs
and spine with this rotational exercise
T he Russian twist has long been a staple in any core

workout worth its salt. A dynamic move that hits
the core muscle group from every angle, it’s primarily
with stabilisation, while the shoulders get a good
workout too, even more so if you use a weight. It’s not
the easiest of moves to get right, and good form is
used to target the rectus abdominis (six-pack muscles), paramount to avoid overstressing the lower back, so
obliques (side abs) and erector spinae (spine muscles). beginners should start with more basic core moves first.
But because it involves leaning back at an angle, the When you’re ready to move on to this exercise, follow
transverse abdominis (deep core muscles) also help these expert pointers from PT Josh Ivory (@ivoryfit_)
1. Follow the dumbbell with your

eyes, as you rotate from side to
side, to ensure a good head position
and that full rotation is made. 2. Avoid rounding
your shoulders.
Elongate your
spine at a
45-degree angle
3. Engage your abdominals to keep your

body stable throughout the move.
Twist from the ribcage region, not from
from the floor.
below the belly button.
4. Keep feet planted if you’re a

beginner. Otherwise, lift them
off the floor and hold them directly
in front with a soft bend in the knee.
5. Breathe out as you rotate the weight

away from you, breathe in as you
return to centre. Use your core strength
to twist back.
Model: Nicki Petitt-Ward | Photography: Eddie Macdonald | Clothing:

Under Armour Meridian Ankle Leggings, £53, Infinity Bra, from
£24.97, and HOVR Apex Trainers, £77.97; underarmour.co.uk

2 DUMBBELLS, 1 WORKOUT,
MAX RESULTS!
Build muscle and lose weight with this super-effective full-body workout
I
f you want to burn fat and to help you shape up in double-quick dumbbell weights to hand –
get lean, there’s one form of time. And, because there’s not light-to-medium for upper body
weightlifting worth focusing always time in our busy-paced lives moves and medium-to-heavy for
on: supersets. By moving quickly to focus training on just one or lower body moves. You should find
from one exercise to another with two body parts, we’ve designed a the last couple of reps tough.
minimal rest between sets, you’re workout that will tax the whole body, For each superset, perform the first
upping the intensity of the workout from your legs to your shoulders. set of one exercise (e.g. 12 chest
and firing up your metabolic rate. presses), then move on to the first
The net result is you burn fat faster HOW TO DO IT set of the next move (e.g. 12 rows),
while also increasing muscle size. Do each of the exercises in order, without taking a rest. Next, move
That’s why we’ve focused this taking the stated rest between back to the first move, alternating
workout around superset training, moves. Aim to have a selection of exercises until all sets are done. Easy.
LUNGE WITH
PUNCHING
Sets: 3
Reps: 12
Rest: 45 secs
Works: legs, arms
and shoulders
• Stand with your

feet together while
holding a light
weight in each hand.
• Keep your elbows
bent at 90 degrees,
with your palms facing
each other.
• Lunge forwards with
your right foot and
simultaneously punch
your left arm forwards,
followed by your right arm.
• Step backwards and repeat
with your left foot.

TOTAL-BODY WORKOUT
GLUTE BRIDGE
Sets: 2
Reps: 15
Rest: 1 min
Works: bottom and thighs
• Lie on your back with your

knees bent, your feet
shoulder-width apart and
your arms by your sides.
• Contract your stomach
muscles and squeeze your
bottom, while lifting it off
the floor.
• Lift until you form a straight
line between your knees,
hips and shoulders.
• Hold the top position
for three seconds before
lowering back to the
starting position.
• Don’t rest on the floor
in between repetitions.
STEP-UPS
Sets: 2
Reps: 20
Rest: 1 min
Works: thighs
and bottom
• Stand at the bottom

of a flight of stairs.
• Place your right foot
on the second step.
• Push up through
your thighs and
lift your left leg onto
the second step.
• Reverse the
movement and return
to the start position.
• Repeat the
movement on
the opposite leg.

SUPERSET
1
SUPERSET
2
DUMBBELL CHEST PRESS

Sets: 3 Reps: 12 Works: chest and arms
• Lie on your back with your knees bent, holding a weight

in each hand.
• Bring the weights over your shoulders, with your palms
facing away from you.
• Extend your arms up to the ceiling.
• Lower the weights until your elbows touch the floor.
• Take your arms back up to the start position.
KNEELING ROW BENT-OVER FLY

Sets: 3 Reps: 12 Rest: 1 min Works: upper back Sets: 2 Reps: 15 Works: shoulders and upper back
• Kneel on all-fours. • Stand with one leg in front of the other, holding a weight
• Hold a weight in your left hand and support your in each hand, hands together.
bodyweight on your right arm. • Lean forward from your waist.
• Pull the weight up towards your armpit. • Ensure that you keep your back flat.
• Hold the top position for one second before lowering • With your palms facing each other, lift your arms sideways
the weight. until the weights are level with your shoulders.
• Don’t let the weight rest on the floor. • Squeeze your shoulder blades while lifting.
• Perform all the reps, then switch sides. • Lower the weights slowly.

TOTAL-BODY WORKOUT
SUPERSET
3
BICEPS CURL
Sets: 3 Reps: 15 / 12 / 8 Works: front of upper arms
• Hold a weight in each hand with your palms facing forward.

• Bend your arms, lifting the weight towards your armpits.
• Keep elbows tucked into your sides. Lower with control.
KNEELING OVERHEAD
TRICEPS EXTENSION
SHOULDER PRESS Sets: 3 Reps: 15 / 12 / 8 Rest: 45 secs
Sets: 2 Reps: 15 Rest: 1 min Works: shoulders Works: back of upper arms
Words and workout: Josh Ivory
• Stand straight with good posture. • Kneel on the floor with your back vertical.
• Hold a weight in each hand with your arms in cactus • Hold a weight in one hand and extend it up to the ceiling.
position and your palms facing forwards. • Lower the weight to your shoulder blade.
• Extend your arms up to the ceiling but don’t lock • Extend your arm up to the ceiling but don’t lock
your elbows. your elbow.
• Lower your arms back to the starting position. • Repeat on the other side.

A GPS running watch will boost your training, but with more
functions than ever before, there are quite a few things to consider.
Here, we put five of the best to the test
Words: Lucy Miller
W
hether you're new to sessions or training plans, activity Then come the premium watches,
running or have a few tracking and other in-depth training which have all of the above features
marathons under information such as your VO2 max and more. These higher-priced GPS
your belt, investing in and aerobic capacity. All of this data running watches can track every
a good running watch can make a can help you better understand your stride, and even your stride length,
serious difference to your training. body, performance and recovery. with accuracy. They’ll also provide
While GPS watches have been Some running watches also double you with advanced training
around for several years, the recent as fitness trackers, meaning they information, such as the optimum
versions have updates that make have multi-sport capabilities – time of day (and time of the month)
running even more enjoyable great for those who may be thinking to do your workout.
and effective. New music features, about training for a triathlon, or
for example, will allow you to who like cross-training or adding SMART DECISIONS
download and listen to music in some yoga for recovery. With so many to choose from, the
straight from your watch without When it comes to choosing a decision to buy a GPS watch can
having to carry a phone. And then running watch, if you’re a casual feel slightly overwhelming, but
there are live map functions, which runner, GPS and a heart rate monitor luckily, there’s a good section of
can guide you home even when are the two functions to look out for. running watch options across the
you’re lost in the depths of the These two features alone will reveal various price ranges. Whether you
woods. Plus, there are many your pace, distance, heart rate want an inexpensive wearable for
features that will help you to gain zone and training splits. And when beginners, a high-tech option for
a more holistic view of your health uploaded to your smartphone or more experienced or long-distance
and fitness, whatever your goals. another mapping app or device, runners, or a smartwatch that
It’s no wonder that choosing one show your running route. As the offers a whole lot more functionality
is a big decision. price of a watch increases, so do outside of just judging your fitness
the number of its features, with regime, we’ve tried and tested five
FANTASTIC FUNCTIONS many watches providing more of the best to help you find the right
Besides GPS and music functions, in-depth training information and watch for your budget and your
most running watches also have multi-sport tracking – useful for training, because there’s little point
heart rate monitors, personalised serious runners who want detailed in overpaying for a watch that offers
workouts such as interval sprint information about their training. you more than you’re likely to need.

KIT TEST
Polar Ignite 3
£289; polar.com
Feeling very lightweight, and easy to navigate thanks to its vibrant touch-screen,
the Polar Ignite 3 is a super technical watch that brings in features from Polar's
pricier watches. This includes Voice Guidance, which offers real-time feedback
on your workout metrics, such as speed and distance mid-workout, plus there’s
a new innovative tool called SleepWise which, every morning after you wake up,
presents a prediction of when you’ll be at your most alert during the day based
on your circadian rhythms. I loved the simplicity of this watch, the accuracy of its
mileage and speed tracking, and knowing which heart rate zones I had been in
during my run, plus how much load I had placed on my body. I could control my
music and read notifications on my phone from my watch. And, most importantly,
it felt comfortable to wear, with a large, clear watch display that was easy to use
and presented lots of information.
Comfort ★ ★★ ★★ Functionality ★ ★★ ★★ Ease of use ★ ★★ ★

Garmin Forerunner 255 Music
From £349.99; garmin.com
The one thing I love about this watch is the daily suggested
workouts. It can feel daunting planning training sometimes,
yet the Garmin Forerunner 255 offered me a daily report based
on my sleep and the condition of my body, along with a
recommended workout. It also provides training plans for 5K,
10K and half-marathon events, based on your VO2 max and
recent performance stats. At first glance, I didn’t think this
Garmin stood out as any different to their other models but
the more I got into my running, the more benefits I found. This
included functions that helped with strategising my training,
plus managing load and recovery. The watch offers accurate
heart-rate data thanks to the Elevate V4 heart rate sensor. It
also tracked my menstrual cycle, which fed data into its new
race widget and adjusted my training around my hormones.
Once I had downloaded my music into its built-in storage,
I loved the music function, too.
Comfort H HH H Functionality H HH HH Ease of use H HH HH

KIT TEST
Coros Pace 2
(Molly Seidel Edition)
£249; coros.com
The Coros Pace 2 is a very sporty watch.
It’s colourful and extremely light and
comfortable to wear. Once I got the hang
of the rotating control bezel, I also found
it easy to use and read the run-related
statistics such as my active energy,
pace, distance and training load (which
measured the impact that my training had
on my body). The Coros app, which links
with Strava, was also great for data, and
I especially loved the map, pace graph
and muscle heat-map which showed me
which muscles were used most during my
workout. The watch offers everything you
have come to expect from a GPS sports
watch, plus phone notifications, caller ID,
Sleep Tracking and Fitness Level analysis.
I loved the easy set-up, too – simply scan
the QR code and go!
Comfort ★ ★★ ★ ★ Functionality ★ ★★ ★ ★
Ease of use ★ ★★ ★ ★

Fitbit Sense 2
From £269.99; fitbit.com
While this is technically a fitness tracker, it has many of the same features as a GPS
running watch. I like how it tracked my pace and distance with graphs of my heart rate
that were then displayed on the Fitbit app, along with a whole load of other stats such
as step count, mileage and Active Zone Minutes. It has an ECG sensor, too. With the
ability to connect to MyFitnessPal, Fitbit also encourages you to track the basics on
the app, such as your weight, or water and food intake, so all your stats are in one
place. In conclusion, the Fitbit Sense 2 is a great all-round holistic health watch
rather than a dedicated running one.
Comfort H HH H H Functionality H HH H Ease of use H HH H

KIT TEST
Withings Scanwatch
£279.95; withings.com
This beautiful hybrid smartwatch comes packed
with health sensors and features that supported
my runs, gym workouts and general health. It
was easy to set up and sync with the Withings
app. The small round digital screen is set into
the watch face and handles things such as
smartphone notifications, timers, your current
heart rate, total steps, miles and floors climbed.
There are also options for health readings such
as taking an ECG or monitoring your blood-
oxygen percentage using the SpO2 sensor,
which is used as a measure of respiratory
function (everything else is handled by the
app). Unfortunately, the watch lacks GPS for
tracking routes, which means you’ll have to
carry your phone if you want to record a
route. Not ideal for serious runners, but fine
for occasional runners and exercisers if you
can justify the price tag.
Comfort H HH H H
Functionality H H H H H
Ease of use H HH H

FINAL THOUGHT
WE’RE
Kristina TALKING
TO...
Rihanoff
The dancer, yoga instructor
and mum-of one talks
about the importance of
giving back to yourself
How did your yoga

journey begin?
‘I moved to the US in 2001 and was
introduced to Bikram yoga, or hot
yoga, by my dance partner at the
time. My first experience was crazy.
We spent 90-minutes packed like
sardines in a tiny humid room with
other people and, afterwards, I said
I’d never ever go back. But the next
day, I felt an amazing lightness and
my body was craving to return.
‘It soon became a non-negotiable
part of my professional dance
training because the endurance and
flexibility that yoga builds – along
with strong, healthy joints and
muscles – is incredible, and I credit
my lack of injuries to my yoga but I found it really hard because yoga, chair-based yoga and even
practice. Later, I also found that yoga I just wanted to be at home with my reformer Pilates. On the one hand,
allowed me to find space in my family. Finally, my partner [former I needed to be able to teach
mind and free myself of any worries. England rugby player Ben Cohen] everything to keep costs down
I developed a very good knowledge and I decided there was a gap in the when Soo Yoga started, and I also
of different types of yoga while market for a family wellbeing centre needed to cover my instructors when
travelling the world during my dance in Northampton that created a space they were sick. But I’ll be moving
career – looking for a studio became for everyone, regardless of age, towards teaching fewer classes soon
the first thing I did when I landed in ability or disability, and that’s how because I’m launching my Wellness
a new country!’ Soo Yoga (sooyoga.com) was born! Academy in March, where I’ll be
We offer all kinds of classes – yoga, running courses and teaching new
What inspired you to open HIIT, Spinning and reformer Pilates instructors. You have to work hard to
a wellness centre? – and I also run my Bespoke Ballroom achieve your dreams. Soo Yoga won
‘When I left Strictly in 2016 to have Kids Academy from there. We some awards recently and that was
my daughter, I was travelling all wanted Soo Yoga to be accessible so special to me because I wouldn’t
over the country teaching dance, to normal families, so all members have dreamt it possible.’
have four hours of free access to the
on-site crèche. Wellness should be How do you switch off?
a necessity, not a luxury.’ ‘I’m a big fan of facials, with my
favourite being the 3D HydrO2 facial
Do you enjoy teaching yoga? (3d-aesthetics.co.uk). My skin gets
‘I do! I’m a qualification freak, very dehydrated doing lots of classes
because I strongly believe you’ve so it’s something I pay attention to.
Words: Joanna Ebsworth
got to have integrity when offering I have at least one facial a month,
a service to help others. Since taking and I feel like it’s my chance to give
my 200 hours basic training with back to myself. As a woman of 45,
Yoga Alliance, I’ve gained many my body is changing, and I think it’s
other qualifications, including quite important to look after myself
pre- and post-natal yoga, anti-gravity and stay on top of things!’

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Lucy Miller Josh Ivory

Also in this issue…

Discover how to master the

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Shaping baby carrier also adds a decent

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Ride of your life

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So, is keeping fit and active important

You’re a huge supporter of women feeling

What is the best life lesson that you

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‘My daily mantra

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