women's fitness - february uk

8/10/2019 Women's Fitness - February UK

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LTHY ODY HE LTHYMIND

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YOUR

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our easy

gadetox

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or

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RECIPES

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WOMENSFITNESS.CO.UK

SSU 136 | FE RU RY 2015 | £3.99

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Y FAT



ON THIS MONTH’S OVER:

contentsFebruary 2015

32 57

46

●Top,£62,Lululemon

●Leggings,£22.99, Bershka

●Trainers,£85,Nike

76

84

f tur s

076 Fitness heroineSophie Radclie getsus raring topack ourbags for an adventure

078 2015’sHealthyFood nd

Drink AwardsYour pick of thebestbrands out there!

92

98

February 2015 | womensfitness.co.uk 5

64



t th xp rts

o tentsexercise

030 Class ontrialWork your core,balance and cardio finess withthis month’s QuickieCardioBounding class

032 Getaflat tumfast! Get backtoyour best with our newyear fat-burning exercises

038 Be thebest! Check outour awesome BMF workout

043 Testyourfitness Test yourfitness with easy peasyDIY fitness checks

046 Reboot your vitality

Follow these yoga stretchesto re-energise your body

050 Fitnessscene The latest fitnessproducts, including our topthree activitytrackers

052 Legs, bumsandtums

A five-minute workout to targetthose key problem areas!

053 Reviews We test out the latestDVD, book and app releases

health092 12monthstoa healthier you

Work towards a happier,

fitter and healthier youone month ata time

096 Asktheexpert Our expertAmanda Hamilton helpsyou tackle stained teethfor a brighter smile

Every issue ispackedwithadvicefromour expert

February 2015

DEANHODGKIN

isa fitnessexpertandfitness writer.

DEANHELPSYOU

MEASUREYOUR

PROGRESSWITH

HISEASYAT-HOME

FITNESSTESTS

ONP43

EMILY-CLAREHILL

isa yogainstructorat Yotopia.

EMILYGIVESYOU

ARE-ENERGISING

YOGAWORKOUT

TOSETYOUUP

FORTHENEW

YEARON P46

058 Getset forsuccess

Our top tips tomake2015 an amazing ye ,whatever your goals!

062 TeamWF ’s secrets

We share all the healthand fitness tips and tricksthat help us stayat thetop of our game

Bringon2015!

N WY R,N WYOUSPECIAL

AMANDAHAMILTON

is a nutritionist,authorand TVhealthexpert.

AMANDAHELPS

YOUBRIGHTEN

THATGORGEOUS

SMILEWITHHER

TOPTIPSON P96

MARKWOOD

isa BritishMilitaryFitnessinstructor.

MARKGETSYOU

UPANDOUTOF

BEDFORAN

EARLYMORNING

WORKOUTYOU’LL

LOVEONP38

121

beauty098 Newyear, new routine

Refresh your look-hot regimewith our top beauty tips

102 New treatments Wecheck outthe latest beauty treatments

103 Beautyheroes Our pick ofthe hottest new products

nutrition106 Healthy foodinspo Bloggers,

recipe books and top tips fora great year of food in 2015

110 FreshandnaturalHealthyand tasty food to keep youon the straight and narrow

116 Healthybites Our round-up ofthe latest products and snacks

to boost your healthy eating117 Foodfocus: coee There’s

more to this wonderfulbean than just caeine

121 Newyear, newmenu

Inject some modern funinto those classic recipesyou know and love

6 womensfitness.co.uk | February 2015

98

P I C T U R E S : S I M O N

T A Y L O R ; S H U T T E R S

T O C K

L E T T E R S

Y

B E E D I T E D

A T T H E E D I T O R ’ S D I S

C R E T I O N



panel. Introducingthismonth’s healthand fitnessgurus…

JORDANBOURKE

isthe authorofNaturalFood

Kitchen.

JORDANMAKES

COOKINGHEALTHY

ANDTASTY

FOODEASY

PEASYONP110

AMANDAKHOUV is

a qualifiedpersonaltrain r,WF ’s fitnessedit r, wearerof

warmhatsandseriouscoffee lover.

AMANDAGIVES

YOUA FLAT-TUM

WORKOUTONP32

NICOLA

SHUBROOKisa nutritionist.

NICOLATELLS

USWHY COFFEE

ISN’TALLBAD

–ANDWE’RE

DELIGHTED!

–ONP117

SASKIAGREGSON

-WILLIAMSisa ballet dancerand

a foodblogger at

naturallysassy.com.

SASKIAHELPSYOU

SETUP YOUROWN

HEALTHYFOOD

BLOGONP106

What we did this month

LUNCHDELIVERY

TeamWF nosheddownon a delicious,

healthy lunchdeliveryfrom the lovely

team at lunchboxlondon.com. Nom!

SURVIVALOFTHEFITTEST

Editor Joannatested her mettleand

her nervesat London’szombie-tastic

2.8 Hours Later Run

‘I’ve beengetting

creativewith protein

powder...muffins,

soup,anything goes!’

JOANNA

Editor

‘I’menjoying

taking on some

cyclingchallenges!

AMANDA

Fitnesseditor

‘I’m loving trying out

allthe newclasses

at VirginActive’

ELLIE

Women’sFitness readers say…

contactus...●Email: [email protected]

●Write to:Wome ’sFitn ss ‘Haveyour say’,

Unit 011,NetilHouse,1 WestgateSt, London, E83

●Tweet:@WomensFitnessuk

●Facebook: facebook.com/womensfitnessmagazine

Somethingonyour

mind?Share itwith …

We want to hear fromyou!

Withonly eightweeksuntil ChristmasI started tofeelmygoalswereout of reach.

DisappointedwithmyrecentPT sessions, I decidedsince readingthismonth’smag

togiveit agoonmyown.Withpageafterpagepackedwithhealthy advice andsmart

fat-burning exercises I feelsure thatwitha littlehelpfrommy friendsatWomen’sFitness Iwill look

andfeelgreat by25 December!! KeepupthegreatworkandTHANKYOU!

Lydds, viaemail

‘I take thesaying

“start asyoumean

togoon”seriously

so I’lldefinitelybe

puttingin thatextra

effortwhenit comes

tothenewyear.’

Molly, Kent

‘I find itdifficult to

stayontrackafter

thefestive season,

buthavinghealthy

andfit friendsaround

tomotivateme

reallyhelps.’

Jasmine, viaemail

‘There’sno point

makinga resolution if

youdon’t intendto

stickto it.I’vealready

startedworkingout

more thanusualto

makeupfor lost time.’

Sharna,Manchester

easked…

‘How dedicatedare you tosticking

toyour fitness resolutions?’

NEXT ISSUE:What isyourgo-tomethod

foraneffectivedetox?’

S

T

COMMEN T

58

62

TINTOUCHAND WIN!Nextmonth’s starletter

winnerwillbecomethe

proud owner ofCargo

Cosmetic’s complete

eye make-upset,which

includesthe Let’s

Meetin Paris Palette,

Swimmables EyePencil

andPicture PerfectEye

ShadowPrimer– allyou

needfor theultimate

‘smokey eye’ look!

●Worth £61,cargocosmetics.

com

ve

your

say


064 Sliminfivedays

Our 5-day diet planwill help you stayfocused on greatnutrition for 2015

069 Five-daystarter

A simple workoutplan to kick-starta healthy new year

Trending



January’s here and it’sthe time to make thoseimportant resolutions–and attempt to stick

to them. And we’rehere to help!

Turntopage 57 to

discover howyou

can succeed in2015,

whateveryour goals.

We’ve got tips from

team , aneasyfive-day kick-starterdiet and

a simple, but effective

five-dayworkout plan

toget youstarted!

Pluswe’ve got 2015’s

most important

healthgoalscovered

(page 92); theeasybeautyresolutionsyou

needtomake for

glowingskinall year

round (page 98); thefoodie bloggers thatwill

revolutioniseyour eating

(page 106); and hotnewyearfashion to

earn youstylepoints

whileyouworkupa

sweat (page 84 .

From theeditor

12 MONTHS

OF HEALTH

Reboot yourmind

andbody this year

Thehealth andfitnessinformationpresentedin thismagazineis intendedasan educationalresourceand isnot intendedasasubstitutefor medicaladvice.Consultyour doctororhealthcareprofessionalbeforeperformingany ofthe exercisesdescribedin

thism g zineor ny otherexerciseprogr mme,p rticul rlyif you repregn nt,elderly orh vechronicor recurringmedic lconditions. onot

attemptanyof theexerciseswhile underthe influenceof alcoholor drugs.Discontinueanyexercisethat causesyou painor severediscomfortandconsulta medicalexpert.Neitherthe authorof theinformationnor theproducernor distributorsof suchinformationmakeany warrantyofanykindin regardtothe contentofthe informationpresentedin thismagazine.Women’sFitness ©CopyrightDennis PublishingLtd.Women’sFitness isa trademarkofFelixDennis.Allrightsreserved. Women’sFitness isa trademarkandmaynotbe usedorreproducedin theUKor Republicof IrelandwithoutthepermissionofDennisPublishingLtd.Women’sFitness ispublishedin theUK andRepublicof Irelandby DennisPublishingLtdand issoldsubjectto thefollowingterms:namelythat itshallnot withoutthe writtenconsentof thePublishersfirstgivenbelent,resold,hiredout orotherwisedisposedofby wayofTradeat morethantherecommendedsellingpriceshownonthecoverandthatitshallnotbelent,resoldorhiredoutin amutilatedconditionorin anyunauthorisedcoverby wayof Tradeoraffixed toor aspart ofanypublicationor advertising,literaryor pictorialmatter whatsoever.

Photography:SimonTaylor

Make-up:AlishaBaileyModel:Montana,nevs.co.uk

Styling:JoannaKnight,EllieMoss

Clothing:Bra,£30,nike.com;Leggings,

£28, adidas.co.uk

is

mont ’scover

Ifyou can’talwaysfindWomen’sFitness instore,helpis athand!Just complete thisformandhandit inat yourlocalstoreandthey’llarrangefor thelatestissuetobereservedforyou.Some storesmayevenbe ableto deliverthemagazineto yourhome. Justask! (Subjecttoavailability)

PLEASE RESERVE/DELIVER MYCOPYOF WOMEN’SFITNESS ONA REGULARBASIS,STARTINGWITH ISSUE

Title First name Surname

Address

Postcode

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Don’tmissasingleissueof

!

JoannaKnight

J o a n n a


5-DAY DIET

Kick-start

a healthier

newyear the

easyway!

FOODIE FUN

All thefoodie inspo

youneedfor2015

BRING ON 2015

Reachfor thestars

withourtop tips

NEW THREADS

Treat yourselftosome

gorgeouskit thisNY

LOVE!

HappyNewYear!

EDITORIAL

EditorJOANNA KNIGHT [email protected]

FeaturesEditor [email protected]

[email protected]

Sub-EditorKAREN [email protected]

FitnessEditor AMANDAKHOUV

[email protected]

JuniorWriter [email protected]

Women’s Fitnesseditorial,LittleHackneyLtd,Unit011,NetilHouse, 1 Westgate Street,London,E8 3RLT/0203095 9710

ART& PRODUCTION

[email protected]

ProductionMICHAEL [email protected]

CONTRIBUTORSKatherineDucie, Dean Hodgkin,JeniferHoward, GabrielleNathan,NatalieRoberts, NicolaShubrook,FanniWilliams

ADVERTISING

ManagingDirector

JULIANLLOYD-EVANSAdvertisingManager [email protected]/0207907 6581

SeniorDisplay ExecutiveSARA [email protected]/0207907 6707

MediaSales ExecutiveREBECCA [email protected]/0207907 6547

AgencySales ManagerCLAIRE-ELOISEO’FARRELLClaire_o’[email protected]/0207 9076688

AccountManager [email protected]/02079076765

RegionalAdvertising SalesTHEMEDIA CONSULTANTSLTDT/01423569 553

MARKETING

MarketingCo-ordinator JAMESYOUNG [email protected]

SYNDICATION

SyndicationSales ManagerRYAN [email protected]/+44 (0)207907 6132

LicensingManager CARLOTTA [email protected]/+44 (0)2079 076550

Licensing& [email protected]/+44 (0)2079 076134

MANAGEMENT

GroupPublisher RUSSELLBLACKMANPublisherNICOLA BATESNewstradeDirectorDAVIDBARKERSubscriptionsDirector LUCYDAVIS

SENIORMANAGEMENT

ChiefFinancial OfficerBRETT REYNOLDS

Group FinanceDirectorIAN LEGGETTGroupManaging DirectorIAN WESTWOODChiefExecutiveOfficer JAMESTYECompanyfounder FELIXDENNIS

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Customerservice0844 8440246Emailwomensfitness@servicehelpline.co.ukUKsubscriptionprice:£33for 13issues;Europe/Eire:£47.50,rest of the world:£59.30.Youcan manageyour existingsubscriptionthroughsubsinfo.co.uk– pleasereferto thissitefor queriesabout yoursubscription.

PUBLISHEDBYDennisPublishingLtd, 30 Cleveland StreetLondonW1T 4JD, womensfitness.co.uk



Rachel Hobbs, Dietitian and advanced personal tr in r

Get ready for the new protein bar from Reflex® Nutrition which provides20 g of milk protein, healthy fats, healthy carbs and healthy stevia

sweet n r. Given the taste, you might want to eat these all day long.

Given the nutritionals, you might just feel that you can.

Available in six mouth watering flavours

can’t

Wh ite hocolateRaspberry R ipple.help myself with the

ven better,

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just I

g SUGAR

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R-Bars.com@ReexRBar R-Bar

Protein, bar none



22FE RU RY

Seaside funLooking foryourfirstdistancerun ofthe year

already? Well, the Vitality Brighton Half Marathon is

celebratingits 25th Anniversary andwitha flat

courseand a fablocationby thesea, it’s a must!

●www.brightonhalfmarathon.com

7FE RU RY

o thedist nceWith theflat,smooth lakesidepathsof EtonDorney

under foot, theRun Eton Race 2 is perfectfor

aceingthatPB or tryingout a newdistance.

Choose from5K, 10Kor 20Kandsign upnow!

● votwo.co.uk

22FE RU RY

Hit the poolFancyswimmingthe Channel,but notsureabout

open water?Then theSwim22 ChannelSwimPool

Challenge isfor you – swim 22 miles inyour local

swimming pool between 22 Februaryand 22 May!

●diabetes.org.uk


D I A R Y D AT E S

ESS NTI LS13Hotlist // 15 Runningnews // 17 Cycle scene // 18 Healthwrap

20 Lovelife // 23 Green scene // 24 Fitfood // 25 Traveldiary

7FE RU RY

ce, ice,

b by!

Lovemud,dirt andhills?Thenthe IceMan isperfectforyou.Ano-holds-barred,off-roadduathlonheld attheArmyTrainingGround inFrimley, Surrey, itconsistsofa 10Koff-road run, followedbya three-lapbikecircuitthateven theArmy’stank

forcestruggleswith!Thenit’s a 5Krun to the finishline.Soifyouwant topushyourself hard in thenewye

, signupbeforeregistrationcloseson2February – anddon’tforgetyourgloves ’causeit’s suretobecold!

●humanrace.co.uk



F ind ou tmore a t 9 bar.com

Seeds contain all 9 essential amino acids and provide a great source of compact natural nutrition and n r y

.

9bar’s unique mix of seeds and natural ingredients can help sustain you throughout the day whether you’re

taking part in competitive sport or simply running a busy life.*

FUELLING

YOUR

ILY

M A R A T H O N


http://slidepdf.com/reader/full/womens-fitness-february-uk 13/168February 2015 | womensfitness.co.uk 13

I N S T Y L E :

eeit,buyit,loveit!

Youressenti lguide

to

themonthahead

T

LIST

D E S S E R T A L E R TThe Bakewell Tart Nakd bar tastes so good, it

may as well be a dessert. It would be our guilty

pleasure too, but it’s actually pretty healthy!

●75peach, major supermarkets

A L L S E TElemental Herbology’s 4-piece Globe-Trotter Kit

is our new favourite travel essential. We love the

natural plant-based hydrating lip complex!

●£50, elementalherbology.com

C L A S S Y C O O L E RArtist and designer Hermione de Paula has

created these two exclusive wraps for sparkling

pressé bottles. Perfect for dinner parties!

● £2.39, major supermarkets

T H E R I G H T B O O TMerrell has upped its style credentials with the

launch of the gorge Decora lace-up boots. At

last, boots that are practical and pretty!

●£145, jonesbootmaker.com

T I M E T R A V E L L E RTime In A Bottle For Eyes is our new hero

product! The age-defying serum prevents signs

of fatigue and reduces dark circles and puness.

●£36, philosophyskincare.co.uk

S U P E R S P O R T S W E A RRaising the bar for stylish sportswe , Odlo’s

Spotlight collection is top of our wishlist – that

stylish quilting is fabulous and functional!

● From £85, snowandrock.com

H E A V E N S C E N TFill your home with the inviting aromas of Yankee

Candle’s luxurious Indian Summer range. It’s the

perfect way to unwind after a busy day.

●From £7.99, yankeecandle.co.uk

W I N T E R W A R M E RFace winter days head-on in this adorable Crew

Clothing Co snowflake headband. Love it as

much as us? Matching sets also available!

● £12, crewclothing.co.uk

ESSENTIALS



ESSENTIALSG O F A S T E R :

RUNNIN N WS

ShatteryourPBwithperformance-boosting tipsandhigh-t hkit

RUNFREEThe gorgeous – and practical– Cadence Run Jacket has beendesigned to not only keep you dryas you pound the pavements, butthanks to its Sensitive Sculpt fabric,it also ensures a flattering fit withoutthe worry of chafing or overheating.It’s quick-drying and stretchy, too,so won’t restrict your movement.We love how comfortable it feels!

●£125, sweatybetty.com

C TCHTHE

UG

Youcan now

liter llyget the

runningbug –well,

he unnin g Bug

2 – th nks to an

m zing new

ompilation album

fromMinistry of

Sound andRunning Bug, the UK’s largest social

runningcommunity. Noneedto spendhours

creating the perfect playlist anymore– just turn

this onand livenupyour run.The tunes are allgreat for boosting yourperformance!

●£5.99, ministryofsound.com

WS

We all know running is great for your general health and

fitness, but a new US study suggests that it could actually

help to prevent mortality in breast cancer survivors, too.

The research found that runners who averaged over two

and a quarter miles per day wereat 95 per cent lower risk

of breast cancer mortality than those who didn’t meet

current exercise recommendations. It’s also been found

that running and walking are beneficial in preventing

breast cancer in the first place, so if you ever need

a little motivation getting out the door, that’s got to be it!

I RY TE

The EliminatorRace, East

Sussex – 8 February

Signup for thisrace tobe pushedtoyour limits

ona 26.2-mile course. aturalobstacles include

steephills, coldwaterand sand. un times!

the-eliminator-race.co.uk

I RI R

T

gn

n a 2

st

I RY

ce, Eas

s include

d. un t m

or-race

I R

atorRac ,bruary

your l m t

obstacles

and sand.

minato

he El m naSussex – 8 Feb

upforth s racetobe pushedto y

6.2-m le course. Natural ob

ep h lls, cold water a

● the-eli in

HITTHETRAILFancya spotof trail running thisnewyear?TheseUltra EquityrunningshoesfromTheNorthFaceare ideal for all terrainsandweathers– andthey’resuper-stylish, too.Theyhavea soft-cushionedheel,

tongue ndcoll r liningfor a super-comfyfit,plus tr il-specific outsole that

m kesthemperfect forrunningover rockyground. Theyalsooffer

l shdry technologythat llowsf st sweatwicking,

perfectwhenyou’re

clockingupallthosemiles.

●£110,

thenorthface.co.uk

li

runn

he Run

h nks t

m zin

om

r

– th

a



LESS THAN

90 CALORIES

P R OTTL

NEW

LESS THAN

90 CALORIES

PER BOTTLE

Available at: Asda, Boots, Budgens, Harrod’s, Holland & Barrett, Londis, Sainsbury’s, Selfridges, Superdrug,

Tesco, Waitrose, Wholefoods and WHSmith. Visit www.drinklittlemiracles.com to search for your nearest stockist.

A e utiful blend of org nic tea,ru t u ce an g nseng

g nic



Y LES ENE

Getextrapedalpowerwithour topcyclingtips

ESSENTIALSG E AR U P :

I YOU

KNOW?40% of people want

dedicated cycling laneson every road, while 30%

want more places topark and lock bikes

SP

OVERSEASWhat could be more exciting

than cycling 400K in five

days from Mount Kilimanjaro

to the Ngorongoro Crater?

Not only do you get to

take in the sights of two of

Africa’s most breathtaking

landmarks, but you might

even make friends with

some of Tanzania’s wildlife,

too. Experience this

once-in-a-lifetime ride

through Masai villages,

grassland and savannah in

aid of the charity Transaid.

●CycleTanzania,£299(plus

fundraising), classictours.co.uk

LU Y

FORSOME Exclusive to Halfords, new bike brand13, is so chic that we didn’t think itcould possibly perform at the toplevel, too. But boy were we wrong.The newly launched models rangefrom slick road bikes to dynamichybrids and sturdy mountainbikes, but they all have one thingin common: top-notch performanceand a super-stylish design.

●From£429.99,halfords.com

Safety firstCycle withconfidence withthis top stay safe kit

1ULTIMATE

PERFORMANCE

SELF-GRIPLED

SN P ND

Snap this

on your bag,

bike or body

and make use

of the half mile

ofvisibility from

this reflective band

with flashing LED.

●£9.99, ultimate-

performance.co.uk

2

LAZERCITYZEN

Safetycanbe

stylish thanks to

this sleek and chic city

helmet. We love the

cute peak at the front!

●£44.99, lazersport.

o.uk

3

NATHANSPORTS

LIGHTSPUR

You won’t even

notice this waterproof

LED light on the back

ofyour shoe, but the

traffic around you will.

£19.99

johnlewis.

om

LE N S

AWHISTLEHad a bit of a sweatycycle? Muc-off

ShowerScrub’snatural seasalts will getyou spotless,while themandarinoils will leaveyou smellingdivine – allwithoutthose nastyparabens.

Perfect!●£5,

muc-off.com

N

W

IK B R AN D !

Sitting prettyGot a long ride ahead? There’s justone word to describe the effect onyour senstivie bits: ouch! So slipon a pair of these Odlo Flash XShorts – they’ll keep you comfy formiles with the cushioned pad, andthey don’t feel super-bulky like

a lot of other padded cyclingshorts. The anti-slip tape at the leginseam and waist also make surethey stay put throughout your ride.

●£75,wiggle.co.uk



ESSENTIALS : L I V E W E L L

18 womensfitness.co.uk | February2015

Tasty trendsand topbuys fromtheworldof wellbeing

LTHWR P

W O R D S : A M A N D A K H O

U V

S O U R C E : W I T H I N G S P I C T U R E S : S H U T T E R S T O C K

1

KALMSDAY

Slipthissuper-slimpack

intoyourhandbag for

temporarystress

relief, any time.

£5.10,supermarkets nd chemists

2

BACHEVERYDAY

ESSENCEKIT

Feeling tired, anxious

oroverwhelmed?This

OriginalFlowerRemedy

kit is justwhatyouneed.

●£39.99,nelsonspharmacy.com

3

THE

ORGANIC

PHARMACY

HOLYBASIL

BCOMPLEX

Feeling the

pressure?Take

thisde-stressing supplement,

whichcalmsandsupports theadrenalglandsand anover-

stretchednervoussystem.

●£49,theorganicpharmacy.com

m zing

n ti-agerUp the health status of yourskinby giving it a dose ofantioxidants. Not only is au Thermale Avène’sYsthéal+ Anti-wrinkle m ulsion packed withvitamin E and AvèneThermal Spring Water,but it’s also got a silky,matte finish, which makesapplication a dream.The result? Super-smooth,radiant and happyskin – even for themost sensitive types.●£22, boots.com

L T

TH RE

LIGHTHaveyoualready

hadenoughofthe

longernights and

shorterdays?Kick

gloominess to

thekerbusing

aLumieArabica.

Light therapycan

alleviateassociated

symptomsof the

winterblues

includingweight

gain,anxietyand

lethargy, andwillhelpyou feel

brighter andfresher

until thelighter

months return.

£99.95,

m zon. o.uk

tur

,

azon. .

0

of people still feel tired aftera night’s sleep and only 28%

define their wake-upexperience as good

DID YOU KNOW?

S PS RT

Water’s a pretty amazing thing, so

how could it get any better? Well, the

clever people atGlacéau smartwater

have done it! Using vapour

distillationofBritish springwater and

electrolytes they’ve created

an amazingly refreshingsip.●57p for 600ml/89p for 850ml, supermarketsand independentretailers

STR

SSSOSIf stress and anxietyare already gettingto you this new

year, tryone ofthese three greatways to beat it

SUP R

SKIN



o owuson

TwitterFind us on

linwoodshealthfoods.com/brighterda

Feeling the Winter blues?

Put a little sunshine in your day by adding Linwoods super healthy seeds to a delicious, warming

bowl of soup for a nutrient packed boost of Omega 3, Iron, Calcium, Zinc, Fibre and Vitamin D.

Available in Tesco, Sainsburys, Waitrose, Holland & Barrett and all health food stores in the UK

or visit linwoodshealthfoods.com/brighterdays to get your free sample.


http://slidepdf.com/reader/full/womens-fitness-february-uk 20/16820 womensfitness.co.uk | February 2015

ESSENTIALS : F E E L G O O D

W O R D S : L I S A N G U Y E N

P I C T U R E S : S H U T T E R S T O C K S O U R C E : B O O K A T A B L E

neof kind

Fancy designing your very own satchel? Now you can!Quality heritage brand Brit-Stitch uses the finestleathers in a range of in-season colours. Choose yourfavourite shades to personalise this classic milk bottle bag.●£80,brit-stitch.com

heepishly hi

hese are quite possibly the fluffiest slippers that we’veever set eyes on! The Ladies Wooly Sheepskin Slipperh s a gorgeous woollen outer and comes in a creamy

beige or mink, so you’ll feel stylishly snug all winter long!

●£50, justsheepskin.com

ottips ndtrickstoboost

yourenergy, styleandcashflow

LOV LIFE

I YOU

KNOW?When it comes to dining

on the weekend, womentend to bag the best

tables thanks to booking

early on in the week

– whereas men will make

last-minute reservations.

You have to be fast if

you want the best!Time for tea?Always at the forefront of high-performance

teas, Bloom has taken organic matcha

(powdered tea) and combined it with

unique flavours to bringyou a cuppa that’s

both healthy and tasty!Matcha is a real

nutritional powerhouse and is thought to

help boost your metabolism and burn fat.

Plus it’s packed with antioxidants!

●From£13.80for30g,bloomtea.co.uk

W

LOVE

DOWNWARDCHOCAttention chocolate-lovers! Healthy

chocolatier iQ has launched YogiQ, theworld’s first superfood chocolate.Designed with yogis and clean-eaters

in mind, these raw,organic, darkPeruvian cocoabars – whichcontain ginseng,ginger and a loadof vital antioxidants– are perfectfor that cheeky3pm snackor Fridaynight treat.●£2.49,iqchoc.com



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than orange or apple juice.

s a thank you, we will give ten lucky readers a FR case of Gococo,

just send us your favourite selfie to our twitter page @gococodrinks



GR N

S N

estylish ndsust in ble

withourplanet-friendlytips

ESSENTIALSG O E C O :

HON STLYGREEN

This RejuvenatingMoisturiser is one of 12

speciality skin productsby our new favouritegreen-fingered Aussiefriends, zk’in. As a brandthat advocates top qualityingredients, you can restassured that the lotion’sbrown seaweed and cottonthistle extract really willimprove elasticity andmoisturise levels.

●£34.90 for 50ml,lovelula.com

ll in o

Formerly a classic formula used to soothe

sensitive nipples, this little beauty is now

used to treat chapped lips. The lanolin in Dr

Lipp’s 100% natural Original Nipple Balm for

Lips works miracles on a whole host of other

skin hang-ups, too! From itchy skin, sunburn

and blisters to split ends and even those fine

lines under your eyes, this truly is a miracleworker in a tube!●£11.50 for 15ml,

uk.spacenk.com

SHOE INTimberland has always taken its

sustainability credentials seriously, but

has upped its game even further with

these super-trendy Glastenbury

Sneakers fromnewcollectionMust

ave arthkeepers. Theplanet-

friendly beautiesaremade froma

combinationof recycledand

naturalmaterials, including

100% recycledP T liningand

footbed, soyou’ll feel

gorgeouslyguilt-free.

£100, tim erl ndonline.

co.uk

unch oxluxe educeyour lunchprintwith

thesekitschKeepLeaf

reusable sandwich

bags. Thepouches

aresuper light,

waterproof,

secureandcute

enoughtocarry

around asa clutch

– sooomuchbetter

thanfoil andcling film!

£6, bynature.co.uk

SPRINKL

THOSESEEDS

We loveLinwood’s

Flaxseed.Why?Well,

not only is it 100%organic,

but it’s alsocoldmilled to

retainall the vital nutrients

andomegaoils inthe

seed.Upgradeyour

dietby addinga spoonful

tocereal,porridge,yoghurt, shakesand

evenpancakes!Yum!●£5.19 for 425g, hollandandbarrett.com

W

LOVE



SWEET

TOOTH?

f you simply can’t go withoutsug r in your tea, then opt

for brown sugar. It’s notonly slightly lower incalories than white,but it also containsmore minerals,including calcium,

phosphorus and iron.


FITFOO

Nourishingnewsandnutritionalknow-how

ESSENTIALS : F U E L U P

W O R D S : N I C O L A S H U B

R O O K P I C T U R E S : S H U T T E R S T O C K S O U R C E : M E D I C A L N E W S T O

Y

ENERGY BOOSTERS

Q

I reallystrugglewithmy

energylevels in the

morning.Whatcan I doto

helpme bounceout ofbed

w nmyalarmgoesoff?

It is quite commonat thistime of year to struggle

with your energy, especially

when themorningsare darker

and colder. Research has

shown that vitamin D can

really help. Normally we get

this from sunshine, but at this

timeof ye r, when thisis in

short supply, addfoodssuch

as fish, cheese, butter, egg

yolks and fortified cereals to

your diet. Or you may want

to consider a supplement.

Makes: 14bites

● 100g unsalted

cashew nuts

●50gpecans

●8 Medjooldates

●¼tsp ground

cinnamon

●½tsp ground

ginger

1Placethe

cashewnuts

andpecansintoa foodprocessor

andpulseuntilthe

nutsare mostly

allbroken up.

2Remove the

stones from

the Medjool dates

androughly chop

them before

adding into the

food processor

along with the

groundcinnamon

ndginger.

3Turnthe food

processor

on andallowthemixtureto

thoroughly

combineuntil it

stickstogether

when pressed

between your

thum

b andfinger

.

4Once

combined,

take out 1

tablespoon of

mixture and roll

into a ball, gently

butfirmly.

Repeatthis

process until

allthe mixtureh s beenusedup.

5Refrigerate

untilchilled

and enjoy.

lean- atingGingerbread

EnergyBites

The Kitchen Shed is an inspiring and everydayblog about eating clean by busy mum CharlieMace. Charlie first got into the Eat CleanDiet about five years ago and hasn’t lookedback. The Kitchen Shed features all of herrecipes and tips for eating clean despitehaving a busy lifestyle, two kids and beingaddicted to Zumba! If you’re looking forclean-eating inspiration, start with TheKitchen Shed and try one of Charlie’s recipes,such as these yummy gingerbread bites.

LOGSWELOVE

Thekitchenshed.co.uk

SLIM TIPSwap wholewheatbread for wholegrainbran, as wholegrain

has more nutrientsand is higher in fibre,which will help keepyou fuller for longer.

THE SCIENCE BIT

Ever heard the term bioavailability but not sure

what it means? Well, put simply, it describes the

amount of nutrients (e.g. vitamins, minerals, amino

acids, etc.) that can be absorbed and used by the cells

of the body

. The quality of your diet will depend on

the nutrient content of your food and the bioavailability

of its nutrients. This can vary substantially and is often

determined by the nutritional content of the food,

whether your food has been processed or heated and

your own health (i.e. whether your body has all the

co-factors needed to get the most from your food).



W O R D S : J E N H O W A R D

F LGOO ,

FORLONGERIf 2015 is your year toreally

shape up, then a bootcamp

minus the Sergeant Major

drills, in a beautiful Spanishlocation, for a seriously super

price, will bejustup your

street! With just six people

per camp, Kobeach offers

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training, plus the perfect

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lighter and smili

, too!

●From£600,

kobeachbootcamps.com

TR VEL

I RY

ourp ssporttodre mdestin tions,

suitcaseessentialsandactiveescapes

Stay snug Jetting off to colder climes this

winter? Then make sure you packa pair of temperature-controlled

HotSquash socks in your travel bag.Using hidden technology combinedwith wool to trap a layer of warm air

against your skin, they’re fab forkeeping toes toasty. Bet they’ll

come in handy at home, too!

●From£8.50, hotsquash.com

Perfectly

portable

With their snazzy

aluminium finish,

these Harman Kardon

Esquire Mini speakers

are the ideal size to

squeeze into your

suitcase, but they’re

completely wireless.

Plus they have

exceptional sound to

boot. The perfect way

to enjoy chilling out to

your favourite tunes

wherever you are.

£129.99,

harmankardon.co.uk

S MP Y

UNMISSABLE!

With separate

compartments for

‘Take Off’ and ‘Touch

Down’, we love thisAnya Hindmarch

blue patent leather-

trimmed travel

case for keeping

beauty essentials

organised when you

fly. It’s a super stylish

addition to your

luggage and makes

jet-setting a breeze!●£150,net-a-porter.com

HOLIDAYON ICETo trulyexperiencewinterup close,head

tothesmallvillageofJukkasjarviin

NorthernSwedenandbook inat the

IceHotel– the firsthotel tobemade

entirelyofsnowandice!With some

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inguided ice-sculptingclasses (adding

tothehotel’s famousartisticdécor!), it’s

theperfectsettingfora reallyspecialbreakaway. Plusthehotel’s beautiful

suitesare surroundedbyartworkmade

ofboth iceandsnow.Enchanting.

●From£362per personpernight,

visit icehotel.comtobook


ESSENTIALSG O E X P L O R E :



EXERCISE30Bounceyourwayhot! // 32Eightmovesforaflattum // 38Riseandshine! // 43DIYfitnesstests

46Energyboostingyoga // 50Latestmust-haves // 52FastLBTmoves// 53Newreleases

C NSUNSHINE

OOSTYOUR

PERFORMANCE?

We all know that sunshinecan lift your mood, but

could it also improve yourexercise performance? Anew study from scientistsat the University of Cretediscovered a relationshipbetween vitamin D levelsand success on the footballpitch. Researchers found thatvitamin D helped jumpingperformance, aerobic ability

and speed. Players fromtwo Greek SuperleagueSoccer teams were put tothe test before and after asix-week off-season period.The research showedimprovements in their musclestrength, aerobic capacityand soccer-playing speedwhen they were exposed

to higher levels of sun.Come on, spring sunshine!



EXERCISE : B O U N C E T O T H E B E A T

WHAT ISIT?

If you’venevertrieda rebounding class

before, let’s getone thing straight: it doesn’t

just involve bouncing up and down for half

an hour. Boring! No,no, no – you’ll beexpected todo kicks, turns andall sortson

themini-trampoline and, in this particular

class, youwon’t be stopping fora second.

It’sa truly aerobic workout set to loud,

upliftingtunes and is perfect if you’reafter

a light-hearted classthat’s different from

your normal gymroutine (unless, of

course, you’re a rebounding regular).

WHATARETHEBENEFITS?

Although this class is availablein a 45-minute

version, we think the‘Quickie’ classdoes the

AMANDA’SVERDICT

QuickieCardioBounding is

like aparty.The novelty of

bouncingupanddownfor

exercisemight wearoff, but itdidn’t for

us. Thebestthing?The30minutes flyby– althoughin awaywewish they

didn’t!Evenifyouget thestepswrong,

there’s nopressureandyou’ll leavethe

classwith amassivegrin onyour face

(and someverysweaty clothes!).

W O R D S : A M A N D A

K H O U V

P I C T U R E S : F R A M E

job. You’ll get your workout done and dusted

in30 minutes, butthat doesn’t mean you

get lessdone– you justworkhard . The

instructor literally doesn’t stop and, since

you’refollowing her lead, youwon’t eith .Asa result, you’ll keep thatheartrate up

from beginning to end, challenge your

coordination and see limbsflying absolutely

everywhere– ifyou’reanything likeus thatis!

There’s also a segmentinvolving theupper

body andabs,so even when you’re not

bouncing alloverthe place,you’re still

putting your bodyunder pressure and

pushingit. Reboundingis also a top choice

forthosesufferingwith sore jointsas it’s

lowimpact, plus itsdetoxing benefits are

second to none: bouncing on a rebounder

workswonders for lymphatic drainage.

HOWHARDISIT?

While you’llbe keeping therhythmup forthe

whole class,the intensityis kept at a level that

is manageable. It’slikean aerobics class,

except thebounce of the rebounder gets

Thisnon-stophalf-hourreboundingclassisa realblastfromthe fitnesspast

uickie ardioBounding

L SSON

TRIAL

‘Theinstructor literallydoesn’tstopand,sinceyou’re followingherlead,youwon’teither’

It’s timetoblowthedust

off yourmini-trampoline

andgetbouncing– but

bewareof lowceilings!

Stickonanupbeat

soundtrack,a pair of

trainers andyou’regood

togo.Startwith regular

bouncesandmovein

countsofeight. Every

eight jumps,switch

tohigh-kneejumps,

alternate legs forward

andbackandwide-

stancejumps. If you’re

comfortable here,try

liftingonekneeat a time

orgivehighkicksa goif

you’refeeling ambitious.

Spins arewelcome, too!

O T

YOURSELF

your core and balance working much harder

to keep youstable. Make no mistake, though,

you’llbe sweating buckets throughout in a

bidto keep up with thesteps. The instructor’s

energy also pushes youthat littlebit furtherandensures you putin the extra effort.

WHEREISIT?

Frame, London (moveyourframe.com);

£9 (or £7 witha FrameCard).



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EXERCISE : B E L L Y B L A S T E R S

W TO

DO IT

Perform themoves in the orderlisted, for 30seconds at a time.Take 10-15

seconds’ restbetween eachmove, but makesure the intensityis high duringthe work phase.Repeat the circuituntil you havecompleted thesets for your level.

Beginner:

2sets

Intermediate:3sets

Advanced:

4sets

32 womenstness.co.uk | February 2015



heproblemwith

partyseasonis

that,while it’s

enjoyableat thetime,

we’reoftenleft paying

forthe indulgence

well into thenewyear.

Theflat tummy we

workedso hard to

chiselhas gone to pot,

and there might bea few

unfamiliar wobbly bits

here andthere,too.

Notto worry, though.

We’veput together this

high-intensity interval

workout that alternates

full-body, fat-burning

moveswith tummy toners,

soyoucan get back toyourold self inno time.

K I T Y O U ’ L L N E E D :

• Stability ball • 2 x dumbbells • Medicine ball • Barbell


Banish your post-party seasonbelly with this quick and

easy interval workout

et

fl t tumfast!



EXERCISE


PL NK EXTENSION

Areas trained: CORE, STOM CH

SINGLE- RM SN TCH

re s tr ined: OTTOM, THIGHS, CK, CORE

T THELOOKCLOTHING: USA Pro bra, £21.99,

usapro.co.uk; Tully Lou capris,£55,

hipandhealthy.com; Asics Gel-

Zaraca 3 trainers, £70, asics.co.uk

KIT: Barbell, dumbbells and

mat, physicalcompany.co.uk;

medicine ball, reebokfitness.info;

stability ball, usapro.co.uk

: BELLY BLASTERS

Technique

●Bend atthe hips

and knees to takehold of a dumbbell

between your feet

with onehand.

●Explosively extend

your body, driving

the dumbbell

up toward the

ceiling using the

momentum

generated.

●Lower and repeat,

alternating arms

with each rep.

Technique

●Start in plank

position with

forearms on

a stabilityball.

●Nudge theball

out asfaras is

comfortable

then immediately

returnto thestart.●Repeat in a rapid,

fluidmotion.

S F TY TIPDon’t let your

hips drop lower

than the rest of

your body

S F TY TIP

Keep a flat back

when picking up

the dumbbell



‘This amazinghigh-intensity interval workout alternates full-bo y , fat-burningmov s with

tummy ton rs’

RUSSI N TWISTAreas trained:STOMACH, SIDES

Technique

●Sit with yourfeet slightly

off thefloor

andyour

upper body

reclined,

holding

a medicine

ballin front of

yourchest.

●Twist your

upper bodyto bring the

ball toward

the fl r,

then twist

theotherway

reversing the

movement.

●Repeat

this fluidly.S F TY TIP

Keep a natural arch

in your lower back

– don’t let it

over arch

JUMPIN SPLIT SQU T

Areas trained: BOTTOM, LEGS

Technique

●Stand with one

foot a large step

infront ofthe

other with both

knees bent to

90-degree angles,

holding a dumbbell

in each hand.

● Jump upas highas

youcan then

land soft y,

goingstraight

into another rep.

●Performfor 30

seconds on one

leg,then the

otherto complete

a fullset.

SAF TY TIPKeep your

torso upright

throughout




U V P I C T U R E S : D A N N Y B I R D ;

S H U T T E R S T O C K M O D E

L : K A T E I M O G E N , W A T H L E T I C . C O M


CLE N ND PRESS

Areas trained: BOTTOM, THIGHS, CK,

CORE, SHOULDERS, UPPER ARMS

Technique

●Holdinga barbell

infront ofyour

thighs, bend

your legs

to create

momentum,

then rowthe

barbellup

toward your chin.

●Rotate your grip

to drop your

elbows under

the barbell.

●Extend your

arms to push

the barbell

up toward

the ceiling.

●Reverse the

movement

and repeat.

HOT TIP

This moveworks your body

from head

to toe!

R IS

: ELLY L STERS

SA TY TIPDon’t strain

your neck

ST ILITY LL CRUNCHArea trained: STOMACH

Technique●Liewithyour

backon a

stability ball and

feetflaton the

fl , hands by

your temples.

●Without liftingthehips,curl

your upper back

off the ballas far

as comfortable.

● Lower and

repeat.



FL T-TUMMYFOODSIt’s true what they say – you

can’t out-train a bad diet. So

to really see results, chow

down on these foods

recommended by Dr Marilyn

Glenville (marilynglenville.co.uk), the UK’s leading

nutritionist in women’s

health and bestselling author

of Fat Around The Middle.

1

TURKEY

‘Make sureyou’regetting

aportionofproteinwith each

meal.Wheneatenwith

acarb, proteincanmake

thatcarbslow-releasing.Italso encourages the

productionofglucagon,

whichencouragesthe

body toburnfat forenergy.’

2

BROCCOLI

‘It’shigh inchromium,

whichhelpscontrolblood

sugarlevels, andprevent

sugarcravings.’

3

KIWI

‘Researchhasshownthat peoplewhohavegood

levelsofvitaminC –whichkiwi

ishigh in– burn30per cent

more fatwhen they exercise.’

ST ILITY LL ROLL- INAreas trained: CORE, STOMACH

Technique

●Startin plank

position on

your hands,withyour

feeton a

stabilityball.

●Roll the

stabilityball

toward your

hands with

your legs.

●Extendyour

legs back

to thestart

and repeat.

S F TY TIPMake sure your

lower back doesn’t

over arch when in

plank position

MOUNT IN CLIM ERS

Areas trained: CORE, LEGS, HIPS

Technique

●Fromplank

position on

your hands,

bring onefoot

up to theoutside

of your hand,

lettingyour hips

drop. eepyour

back legstraight

andfront legbent.

● Jump to switch

sidesso that the

opposite legis

straight and the

other is bent

with thefoot

outside of

your hand.

ontinue to

alternatefor

each rep.

S F TY TIP

Keep your neck in

line with your spine

and don’t let your

head drop



EXERCISE : R I S E A N D S H I N E

f you’renotmuchof an

earlyriser,weunderstand

that itmight take a little

convincing togetyou

outofbed toworkout.

But,while exercising at any

time isgood foryou,working

outin themorningreallydoes

havea bunch ofbenefits that

makes it worth getting out

of bed for. ‘Morning exercise

is a great way to kick-start

your day,’ says British

MilitaryFitness instructor

MarkWood. ‘It releases

endorphinsthroughout the

body, making youfeel greatand increasing productivity

throughout the dayby

boosting yourmental clarity

for up to10 hours.’ Sounds

goodto us– and wehaven’t

even mentionedfat loss yet!

Wealready knowthat

exercising at a highintensity

ups the fat-burning potential

ofa workout– thisis because

your body spends a period of

time after theworkout inan

after-burnstate, in which

your metabolism is stillboostedand burning more

calories thannormal. But did

you know that working outin

the morning takes advantage

of thisevenmore? Yep, that’s

right, andit’sall down tothe

fact that thebodywill have

just undergone an overnight

fastwhileyou’ve been

asleep.Thismeans thatless

glycogen from carbohydrate

is available as fuel,forcing the

body touse body fatinstead.

Wakeywakey‘Short, sharp workouts first

thingin themorningwill

sendthe body into after-

burn,’ says Mark.‘During this

state, thebodyhas totakeonboard additional oxygen to

replacewhat wasn’t available

during the workout. This

physiologicaladaptation

causes the metabolism to be

increased for anythingup to

48 hoursafterthe workoutis

completed.’Mental acui

,

more energyand fatburnall

before brekkie? Smug face.

Try thisworkout devised

byour good friendsat

British MilitaryFitness.

You don’t need any kit atall,soyou can doit fromyour

own homeor ina sunny

park somewhere. Enjoy!

Want to burn fat fast? Drag yourselfout of bed for a workout first thing


oo

morning,



URPEE

Areas trained: THIGHS, BOTTOM, CORE, SHOULDERS


SQU T

Areas trained: OTTOM, THIGHS

CRUNCH

Area trained: STOMACH

HOW TO DO IT

Perform one set of eachexercise for the allottedreps for your level ina circuit-style format

without rest. Once onecircuit is complete,take a 30-second restbefore repeating.

Beginner: 2x10reps/20seconds

Intermediate:3x10reps/40seconds

Advanced:3x15reps/ 1minute

Technique

●Crouch down to

place your hands on

thefloor by your feet.

● Jumpyour feet back

to bring your body

intoplank position,

then immediately

jump them back

to thestarting

position.

● Jump up as high

asyou can, then land

softly and go straight

into another repof

the same exercise.

Technique

● Lie on your back with

your feetflaton the

floor and your hands

by your temples.

●Without lifting your

hips, curl your upper

back offthe flooras

far as is comfortable.● Lowerand repeat.

Technique

●Start standing

upright withyour

feet hip-width apart.

●Bend atyourknees

and hips to lower

your bottomout

behind youas

low as possible.

●Push up throughyour

heelsbackto the

start and repeat.

S F TY TIP

Keep your chest

up and shoulders

back throughout

S F TY TIP

Don’t drop your

hips lower than

the rest of yourbody in plank

position

S F TY TIP

Don’t strain your

neck – keep it

strong and

long



EXERCISE


U V P I C T U R E S : D A N N Y

I

R

, S H U T T E R S T O C K M O D E L : K A T E I M O G E N , W A T H L E T I C . C O M

GET THE LOOKCLOTHING: USA Pro bra, £9, usapro.co.uk;

Puma leggings, £35, sportsshoes.com;

Brooks Adrenaline GTS 14 trainers, £105,

brooksrunning.co.uk

T: Mat, physicalcompany.co.uk

: R I S E A N D S H I N E

HEST FLY

Area trained: HEST

LUNGE

re s trained:LEGS, BOTTOM

Technique

●Lie on the floor with

your knees bentand

feet flat on thefloor,

arms extended

toward the sky.

●Loweryour arms

outto the sides

until they arejust

above the floor.

●Raise them back to

the start and repeat.

Technique

●Start with your feet

together. Take a large

step forwardand

bendboth knees to

about 90 degrees

with your back knee

just above the floor.

●Pushbackup to

thestart and repeat

on theopposite

side.Alternate

sides foreach rep.

S F TY TIP

Keep your torso

upright and hips

square

S F TY TIP

Keep a slight bend

in the elbows

throughout

PL NK

Area trained: CORE

Technique

●Resting on your

forearms and feet

withyour shouldersdirectly over your

elbows, keep your

body ina straightline

from headto heels. S F TY TIP

Keep your gaze

between your

arms on the

floor



EN H DIP

Area trained: REARUPPER ARMS

Technique

●Place your hands ona bench behindyou

with your legs outin

front of you, and your

feet on thefloor.

●Bend your armsto

lower your bottom

toward the floor.

●Pushbackup tothe

start and repeat.

HOT TIP

The further your

feet are from the

bench, the more

dicult it is

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PRESS-UP

Areas trained: CHEST, REARUPPER ARMS, CORE

S F TY TIP

Don’t allow your

lower back to

over arch

Technique

●Start in plank

position on

your hands.

●Bend your arms to

lower your chest to

the floor, keeping

your bodyin

a straight line

throughout.

●Push back up

to thestarting

position and

repeatthe move.



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EXERCISE

‘Fitness tests arethe chance to prove to yourself

you’re making progress and that in itself can spur you on to traineven harder’

Ever wondered how fit you really are?DeanHodgkin reveals the

DIY fitness tests you can do to check up on that progress

YOUR FITNESS!

o,youexercise

regularlyandfeel

pretty fit.Great!

Butwhatabout that

elusive 10KPB?Orthat

triathlonnextmonth?

Or thatweight-loss goal?

Howcanyoubesure

you’remaking the

progressyou’d like?Well,

first up, youneedto look

atwhereyouare now.Youneed tomeasure

yourcurrent fitnessand

possiblyyourbody

shape,too, thenplan your

workoutsto ensurethey

address allof your

weaknessesand giveyou

theresults youdesire. It

may soundobviousbut

re-measuringat intervals

will enableyou tocheck

you’reon trackorprovide

themotivationtotweak

yourprogramme.

However, whilethis all

soundsgood intheory, in

practicemanyofusavoidfitnesstestsbecausewe

don’t likethe ideaof

being judged. Thekey,

though, is toresist

comparingyourresults

withothersandinstead

useyourownprevious

efforts forcomparison.As

aguideline, youshould

committo aneight-week

testing cycle,as this

allowsenoughtime for

change. Eightweeks is

also aroundthe time

yourbodystarts tohit

a plateau,soit’sa good

timeto changethings up.Fitness testsarethe

chanceto proveyou’re

makingprogressandthat

initselfcan spuryouon

totrainevenhard

. All

gymsandmostdecent

PTswill offer some form

ofassessment, butif you

justneeda roughidea of

howyou’regettingon,

then it’s a lot easier(not

tomention cheaper)to

do ityourself.Sowe’ve

roundedupthetests

youneedto helpyou

measure keyareasof

fitness– cardio fitness,muscular strength,

flexibilityandbody

composition–andhow to

improvethem. Intrigued?

Let’sgettesting!

S T A Y O N T R A C K :



EXERCISE : S T A Y O N T R A C K

RDIO

FITNESSThere arevarious ways to do

this with testsbeing labelled

either maximal, which

requires all-out effort,orsubmaximal, where you work

at a lower intensityand then

estimate yourpeak potential.

STEP TESTThis is ideal forany fitness

level and will give youa basic

benchmark. You needa step,

approximately 50cm high

and a stopwatch. Your

challengeis to step up and

downat a rateof 30 steps

per minute for3 minutes.

A small amount of practice

with thestopwatchin your

hand will enableyou to get

accustomedto thispace.

At the3-minute mark,

immediately sit down,wait

10 seconds and then begin

to recordyour pulse for

1 minute. Then check your

result against the tablebel w.

<

-

THE BLEEP TESTForthe more regular

exercis r, this test requires

you to run continuously

to exhaustion. You need

a flatspace inthe gardenor

in thepark with twomarkers

set 20metresapartand the

download, which is available

free at iTunes. Therules

aresimple: yourun between

the markers, timing your

pace toturn whenyou hear

the bleep, which gradually

comes soonerand soon r,

requiringyou to increase

your pace. Keep going until

you can’t keepup withthe

bleeps! Then compare your

score withthe belowratings:

>

WANT TO IMPROVE?

Get your heart pumping!

By doing regular cardio

workoutsyour heart will

beableto holdmoreblood

andthe heart wall will

become stronger, too,

resulting in an increased

amountof blood being

ejected with each beat.

You’ll then be able to handle

higher exerciseintensities

without your pulse

increasingtoo much.

MUS UL R

STRENGTHThere aretwo differentmeasures

of strength here: maximal strength

and endurance strength with

tests foreach.

ONE REPETITIONMAXIMUMThis indicateshow much weight

you can lift ina singleeffort and

shouldbe performed on both the

chest press and legpressmachines

inthe gym togive a balanced

assessment of different muscle

groups. It’s important to warm up

with around5 minutes of cardio

and then a fewpracticerepetitions

usinga lightweight. Nowestimate a

weightnear to your maximum and

perform 1 repetition. Rest for5

minutes and repeatwitha heavier

weight and continue thisprocess

untilyou find theweight youcannot

lift. Theprevioussuccessfullift is

your scoreand, since there areno

specific ratings, it’sall about

beating this thenext time youdo it.

PRESS-UP TESTThegood oldpress-up is perfect to

assess your muscular endurance.

Assume the full press-up position

with only your hands and feet on

theground. One repetition is

counted as loweringyour chest to

theground, lifting your hands off so

youare flat on your front,putting

your hands back down andthen

pushing backup untilyourarms are

fully extended. Rememberto

keep your bodyin a straightline

throughout. Simplydo as many

continuous press-ups as possible

untilyou can’t go on, comparing

your scorewiththe below:

6

GOO 0-37

OVE 22-30

AVER GE

10-21

ER 5-9

POOR 1-4

WANT TO IMPROVE?

Resistance training leads to

microscopic tears to thetissues

at a cellular level. But eating

adequate protein and resting

after your workout will help torepairmuscle fibres,leading

to an increase in musclesize

and a corresponding increase

in your strength.

‘Eating adequate protein and resting after your workout will help to repair muscle fibr ’

>

OD 0



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HIIT it!In other words youneedto train ata high

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balancing exercises.

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FLEXIBILITYSIT AND REACH TESTThis test only assesses therange

of movement in thelower back and

rear thighs, butit’s very important,

as these could affect therisk oflowerback trouble. It also gives a

fair reflectionof generalflexibility

throughout the wholebody.

Sit onthe floorwith yourlegs

straight outin front of you, feet

hip-width apart anda tapemeasure

placedcentrally between your

feet. Withone handon top ofthe

oth r, middlefingers directly

in line, inhale. Then, as youexhale,

reachforward towards yourfeet

by bending at your hips, without

bouncing. Ensure your legs

remain straight and stretch to

thepointof mild tension in your

lowerback and rear thighs.

Takethe best of three readings,

recordinghow fardown thetape

measureyou canreacheach

time and countingthe imaginary

lineat yourfeetas zero.

EX MS

OD 0C

AVER G 1-10CMS

FAIR -7-0CMS

POOR <-7CMS

WANT TO IMPROVE?

Improvements in flexibility are

achieved through staticstretching,

which helps lengthen the muscle

beyond itsoriginal length.Hold at

the point ofmildtension for 30

seconds. Yogaalso involveslots of

stretchingand will boost flexibility.

ODY

COMPOSITIONYou’ll no doubt be aware(if you’re

a regular reader ofWF !) that

measuring weight alone as an

indicatorof your progress can bemisleading, as muscles aremore

densethanbodyfat– i.e. you could

gain muscletone,look leaner

and losefat but actually put on

‘weight’. So the key isto assesshow

muchof your‘weight’is fat and

then seta targetto reducethis.

BODY MASS INDEXThis is a methodfor estimating

your bodyfat percentagebased on

yourweight and heightand isa

fairly reliable indicator of bodyfat

formost people,althoughit canbe

misleadingfor heavily muscled

elite athletes. Measure your height

andweight and then divideyour

weightin kilograms by your height

in metressquared and compare

your resultto thechart below:

UN 8.5

NORM 5-24.

OVERWE 25-30

OBESE >30

WAIST-TO-HIPRATIO TESTThis is another test that canbe

used to estimate your bodyfat

levels, but, be warned,if youhave a

very athleticphysiquewith narrow

hips, thetest could be skewed,

indicating youare toolean. The

waist measurement is taken at the

belly button, as it’ll definitely be in

thesame place on there-testand

thesecond is taken at thelargest

pointof circumference around the

hips and buttocks, standing with

your feet togeth r. Divideyourwaist measurement by your hip

measurementand compare your

scorewiththe below:

0.8

NORM L 0.65-0.8

VERY LEAN <0.65

WANT TO IMPROVE?

Thekey to improvingbody

composition is reducing your

calorie intake and increasingyour workout intensity.Increasing

your lean body mass through

strength training will also help

to improve body composition.

1

To work out

your current

fitness level.

2

To discover

any areas of

weakness that

could affect

your progress

or makeyou

susceptible

to injury.

3

To findthe

best training

optionsfor you.

4

To establish

ways of

tracking your

progress and

evaluate

programme

success.

To allow

youto adapt

and progress

your trainingprogramme

so you’re

constantly

seeing results.

5R SONSTOT ST YOURFITNESS

>

-

E

DERWEIGHT <18

.

GHT

>

L



EXERCISE : R E - E N E R G I S E

HOW TO

DO IT

Complete one set,holding for therecommendedamount of time/number of breaths.As you becomemore familiar withtheposes, build upto two sets, then

three. If you wantto increasetheintensity furt r,hold each posefor a little long r.

2015 Beat your new year burnout with

this energising yoga sequence

ewYearis a

prettyexciting

time,andthe

idealopportunityto put

resolutionsintopractice,

comeupwithnew

ideasandgetcreative.

But aftersucha busy

Christmasperiod, you’d

beforgiven ifyou’rejust

feeling a littletoozapped

toreallyget your brain

(andbody!)intoge .

Soundfamiliar?

Thenwhatyouneedis

somethingto re-energise

you ina flash. ‘Yogacan

bea greatway toperk

yourself rightbackup,’

explainsEmily-Clare

Hill, yoga instructorat

Yotopia (yotopia.co.uk).

‘This yogasequencewill

stimulateyourbody,

givingit a boostofenergy

andhelp flushouttoxins.’

Theperfectantidote

tothat classic post-

Christmas feeling then!

Getyourself ready

todismiss sluggishness

andget your ‘om’on.




G A R L A N D

HOT TIP

This move can

also improve

your digestive

function


H I G H L U N G E

S F TY TIP

Be careful not to

over arch your

lower back

Technique●Beginin Downward

Facing Dog.

Exhaleand step

your left foot

forward between

your hands.

● Inhaleand bring

your torso upright.

Atthe same time,

sweep your arms

wide to thesides

and raise them

overhead.

●

Lengthen yourtailbone toward

thefloor and pushback through your

right heel. Look

up toward your

thumbs, keeping

the backof

your neck long.

●Draw your ribs

down and into your

torso. Lift your

armsfrom your

lower backribs,

reaching through

your little fingers.

●

Exhale, bringingyour torso down

toward yourleftthigh, and sweep

your hands back

to thefloor. With

another exhale,

step your left foot

back and returnto

DownwardFacing

Dog.Hold for

a fewbreaths and

repeatwiththe

right foot forward

forthe same

lengthof time.

Technique

● Squat with your

feet as close

together as

possible. Keep

your heels on

the floor if you

can; otherwise

support them

on a folded

mat or towel.

Exhaling, lift

your torso

and lengthen

through the

front of

your body.

●Move your hands

into prayer

position and

pressyour

elbows against

your inner

thighs. Push

your thighs into

the elbows, too.

●Hold for 1

minute. Inhale

and straighten

your legs to

stand up,then

slowly fold into a

forward bend.

D OWN WA RD FA ING OG

HOT TIP

Helps to calm

the brain and

relieve stressTechnique

●Kneel on allfours

and spread your

fingersout in frontof you. Make sure

thecrease of each

wrist is parallel

with thefront

lineof the mat.

●Pressfirmly into

your hands,

relaxing yourhead

and neck, and keep

your earslevel with

your upper arms.

Rotate your upper

arms outwards

creating space

between the

shoulder blades.

●Lengthen fromyour fingertips to

sit bones, creating

lengthin thespine.

Draw your front

thighs up, lifting

your knees.

●Stay in this pose

for 1 to3 minutes.

Thenbend your

knees to thefloor

withan exhalation

andcome torest

in Child’s Pose.



EXERCISE : R E - E N E R G I S E

REVOLVED

S I D E A N G L E

G L E

OT T P

Improves

balance

OT T P

Improves

concentration

S H O U L D E R S T A N D

Technique

●Start in HighLungepose.

Exhale, bringing

your hands

to pray r.

●Lengthen

forward, then

turn your torso

to theleft,

placing your

right elbow to

your leftthigh.

Continue

to lengthen the

torso forwardas

youinhale and

rotate a little

deeper asyou exhale.

● If this position is

challenging, hold

fora few breaths.

● If youwant

togo furt r,

extend both

arms and take

your right arm

outside

ofthe left leg

andreach up

with your left

arm toopenyour

chest a bitmore.

●To release,

look down,then inhale

to lift away

from thethigh

and unravel.

Place both

hands down

to thefloor

framing the

front foot and

step back into

Downward

Facing Dog.

Repeatwith

your right

legin front.

Technique

●Lie downon yourback

onyourmat thenlift

your legs over your

head. Placeyour

hands onyourback for

support andlift your

legs closer togeth r.

●Push up through your

feet, tryingto get your

bodyin a straight line.

Once inthe posedon’t

move your head.

● If you’re a beginn r,

stayin the posefor

30 seconds.Add 5

to 10 secondsevery

dayuntil youcan hold

thepose foraround

3 minutes.

●To come down, exhale,

bend your knees into

your torso,and roll

onto your back slowly.

OT T P

Helps stimulate

the thyroidTechnique

●Start in Standing

Mountain pose.

Bend your knees

slightly, lift your

right foot up and,

cross your right

thigh over left.

●Either flex

thetop foot,

engaging thetop

leg, orbindyour

right foot behindyour left calf.

●Stretch your

armsout in

front so they’re

parallel to the

floor. Crossyour

arms so your

right arm is

above your left

and bend atthe

elbows. Push

your right elbow

into thecrook

of your left

andbring your

palms togeth r.

●

Lift your elbowsup.Hold for

6 breaths.

● Inhale and reach

up with your

fingertips, then

exhale rounding

forward, drawing

your elbows to

your knees and

pressing the

breathout as

you curl inward.

●As youlengthen

release your

arms and legs,

placing your

feet togetherin Standing

Mountain pose.

●Repeaton the

otherside.



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H LF LOR O F

THE F I S H E S

H U M B L E WA R R IOR

Technique

●Start in Warrior

1, then lift yourhips to move

your backheel

inwards. Your

foot should

beata30-

degree angle.

●Your front knee

shouldbe at

a right angle,

with your thigh

parallel to

thefloor, and

yourhips square.

●Pushup strongly

through your

arms, liftingthe

ribcage away

from thepelvis.●Keep yourhead

ina neutral

position.

●Bring bothhands

behind your

back interlacing

yourfingers.

Inhaleanddraw

up through the

lower stomach.

Exhale,

lengthening

forward,

bringingyour

head tothe

insideof the

frontthigh.

Relaxyour

headand neck.

old for 6

breaths. nhale

anddrawyour

bodyforward as

you risebackup,

releasing the

armsand

allowingthem

tofloatback

upbytheears.

R E V O L V E D C H A I R

S F TY TIP

Keep your inner

thighs parallel

to each other

throughout

HOT TIPGreat for

relieving

period pains

HOT TI

PGreat for

strengthening

the back

muscles

Technique

●Sit onthe floor

with your legs in

front ofyou and

your bottom on

a folded blanket.

Bend both knees

with your feet

flat on thefloor.

●Place your right

foot under your

left leg and tuck

itnext toyour left

hip, loweringthe

right knee.

● Inhaleand

extend your right

arm up,then

exhale and

hook your elbow

over your left

knee and look

over your left

shoulder.

●Keepyour

spine long and

don’t lean back.

●To deepen the

pose thread

your right arm

between

your legs and

bind your hands.

●Holdfor 4-6

breaths, then

inhale to release.

Repeatto the

left for the same

lengthof time.

Technique

●Start in StandingMountain pose,

arms by your sides

and head forward.

Inhaleand circle

your arms up.Keep

your front upper

arms in line with

your ears, and soften

your shoulders.

●Bend your knees,

and sinkdownas if

sitting in a chair.

Pushyour shoulder

blades back,lengthening the

tailbone and bring

your arms to your

chest into a prayer

position as you inhale.

●As youexhale,

lengthen forwardand twist your body

to theleft, placing

your right elbow

to your leftthigh.

Keepyour weight

on your heels and

lookup tothe sky.

●Hold your pose for

5-10breaths.As you

inhaletry to lengthen

your spine and twist

further as youexhale.

Inhaleas youtwist

back to thecentre.Exhaleas youbring

your arms up,coming

back to Chair Pose,

and repeaton

theotherside.



: C O O L K I TEXERCISE

itness

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S F TY TIP

Keep your torsoupright and your

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K

T

: K E T T L E B E L L ,

R E E B O K F I T N E S S . I N F O ; S T A B I L I T Y B A L L , U S A P R O . C O . U K ; D U M B B E L L S A N D M A T , P H Y S I C

A L C O M P A N Y . C O . U K

EXERCISE: Q U I C K F I X

W LKING LUNGE

Areas trained: LEGS, BOTTOM

Need to firm up thethree classic trouble

spots, fast? Try thesefoolproof moves

Technique

●Hold a pair of

dumbbells

by your sides.

Takea large

step forward,

bending both

knees to about

90 degreeswith theback

knee hovering

just above

the fl .

●Extend yourlegs to take

anotherlarge

step forward

andgo

straight intothenext rep.

KETTLE ELL SWINGAreas trained: BOTTOM,

THIGHS, BACK, CORE

TY TIPKeep your

shoulders backand chest up as

you lower

ST ILITY LL P I K EAreas trained: CORE,

STOMACH

Technique

●Start in plank

position, with

your feet on

a stability ball.

●Roll theball

toward your

hands, keeping

your legs straight

soyourbody

folds at the hips.

●Return to the

start and repeat.

Technique

●Hinge at your hips,

drive your bottom

out behind you

andbendyour

knees to take hold

of a kettlebell.

●Drive the kettlebell

backward throughyour legs, then

extend your hips

and knees to drive

the kettlebell up to

shoulder height.

●As the kettlebell

drops backdown,

hinge at your hips

and knees again

to repeatina fluid motion.

S F TY TIP

Don’t let yourhips drop lower

than the rest ofyour body whenextended

K IT YOU’

L LN E E D :

• 2 x dumbbells• Kettlebell

• Stability ball



T R I E D A N D T E S T E D :EXERCISE

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KeshPatel’s 20years

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showas hetakes youstep-by-stepthrough

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explanationsare

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imagesso youknow

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Iwillsaythatone

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14-PAGESPECIAL

RINGON

15!

H PPY

NEW

YEAR!

Time to startboxing up thoseChristmas decsand thinkingabout what youwant to achievein the yearahead! Thismonth we’re

dedicating ourspecial to helpingyou smash thoseNY resolutionswith practicaladvice from theexperts; a 5-daydiet; a kick-starter workout;and top secret

tips from theWF team!

58 each for

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62Team ’s

top secret

tips64 ick-start

a healthiernewdiet

P I C T U R E : S H U T T E R S

T O C K




Bring on20 !

Start the new year on a high and achievewhatever you want this ye , saysLouisePyne

N ILYOURH LTHY TINGR SOLUTIONS tick to these threeeasygui elinestostayontrack

1

DOTHE80/20RULEStickingto this split isagreatway

tostaymotivatedtoeatwell.The

idea is that you followahealthy-

eatingplan80%ofthe time, but

fortheother20%youallowyourselfto deviate andeat

whateveryoufancyguilt-free.

2

CLEARAWAYTHEJUNKDon’thaveunhealthy food in

thehouseand instead re-stockyour

kitchenwith exoti fruit, freshveg

anduseful cookingst ples like o ts,

tomatopurée,brownrice

andspices.

3

GETINTOAROUTINGiveyourselfsmallmilestones

toachieve, like eatingbre kf st

everydaybeforework,having

mid-morningandafternoon

sn kordrinkingtwolitresofwaterdaily, rather th n

jumping inat thedeepend.

GET SET FOR

HAVEAVISIONYouarethe rulerofyourown

destiny. So, firstthings first,

take timeoutto thinkaboutwhat

youwant fromlife.‘Avisionboard

isagreatwayofunderstanding

whatyou reallywantoutof life.

Collectphotos,picturesandwords

fromnewspapers,magazines and

the internet.Everythingyoucollect

shouldrepresentyourperfect

lifeandthewayyouwanttobeas

aperson.Youwillbemuchclearer

aboutwhereyouwanttobe in

your life.Also,whenyourdream

lifeis there infront ofyou, youmay

evenbesurprisedhowmuchmore

achievable itall seems,’ saysDanielle.

2

L RNFROMTHEPASTDon’teventhinkabout

throwingin thetowel ifyouhave

a slip-up– it’s allaboutfocusingyour

energyonpositives. ‘Taketimetoreflectonwhyyou’redoingwhat

you’redoing,andwhatcouldkeep

youontrack,’ sayssuccess

strategistSimonAlexanderOng

(simonalexanderong.com).When

yourmotivationhitsrockbottom,

don’tgetdisheartened.Agoodway

tostaymotivated is tokeepa regular

achievementdiary,which youcan

refer toin order togetbackon

course. ‘Writeat the topofa pieceof

paper“What IAmMostProudOf”,’

saysDanielle.‘Ateachofyourgoal

milestones,writedownwhat you

haveachieved.Evenif it isnotoneof

youroriginalgoals,still justwrite it

down. This isguaranteed tomotivate

youmovingforward,’ sheadds.

ACTFASTIf you’re readytomake

a changein your life,don’t

wait fortomorrow–now’sthetime

tomakea realdifference.But

remember, your lifewon’tsuddenly

transformovernight–makinga

change takes timeandcommitment.‘GetanA4sheetof paper andwrite

downthesefour titles:MyOneMonth

5WAYSTOSTAYCOMMITTEDReworkyourgoalsandyou’ll beonthe roadtosuccess

otivation is often at

an all-time high as the

clock strikes midnight

on New Year’s Eve,but, once

January hasbeenand gone,

those fierce resolutionsmay have

disappeared intothin air, too.

ResearchbytheUniversityof

Scrantonin Pennsylvaniashows

ameagreeightpercentof us

achievethenewyeargoalswe set

forourselves.Butwhileourbest

intentionsmayhavefadedover

time inthepast, this year it’s time

togetserious. ‘Thenewyear is

agreattime tostartafresh.When

weclearout thewrappingpaper,

Christmas treeand decorations,we

canalsoclearoutourbadhabits.

Psychologically,wefeel asense

ofa “newstart”,which isa great

motivator,’ saysyogaexpertand

wellbeingcoachDanielleCollins

(faceyogaexpert.com).Nomatter

howbigorsmallyourgoal,wewant tohelpyoucommit to

yourplans andsucceed.



T M ’S

NEWYEAR

RESOLUTIONS

Edi t ,

JoannaKnigh t

‘ To pu t ’me’ time

back a t the top

ofm y to-do list.’

F eatur esEdit ,

LouiseP y ne‘ Getmor eadv entur ous in thek itchen andmak elots of excitingr ecipes f or my little boy to tr

’

Depu t y

Edi t ,

EllieMoss

‘Makemore time

for the things I enjo y

– horse ri in

,

reading, c ycling

and tra velling.’

Ar t Edit ,

Nic olaK er r ‘ Go swimmingonce aweek .’

Fi tnessEdi t ,

AmandaKhou v

‘ To tes tm ybod y in

ne w anddifferen t

ways, and reall y

pushm y fi tness

to i ts limit.’

Goal;MyThreeMonthGoal;MySix

MonthGoal;MyOneYearGoal.

Thengothrougheachof these

titles andunderneathwritedown

what youwouldliketoachieveby

thesemilestones. Try tomake the

goalsmeasurable,’ saysDanielle.

K PYOUR YES

ONTHEPRIZE

Yourmindset isso

importantwhenit comes to

success. ‘Youcanhave allthe

resourcesandguidanceavailable

toyou, but,attheendof theday,

what turnsthose into results is

you,’says Simon.Andthis comes

fromthemindset that you

cultivate. ‘Areyousomeonewho

accepts thatit isyouwho is

responsibleorquick toblame

andfindexcuses?By having

a successmindset, youare

committing tobeingthebest

versionofyourself that youcan be

andbeinghumbleenoughto learn

anddevelopthrough feedingyour

mind. It’sthedifferencebetween

askingyourself“Whydoesn’t it

workforme?” and “Whatdo I

needtodotomake sureI get

results fromthis?”’he adds.

G T FRI NDONBOARD

Chat toyour family, friends

orcolleagueswho areon a similar

track tostaymotivated. ‘Youwant

tobearoundotherpeoplewho

arehealthconscious andwho

will supportyouonyour journey,’

saysSimon.Try tokeepa close

eyeononeanother’s progress

viadailytexts,calls,emails or

tweetsandcelebrate howfar

you’vecome. ‘Studies showwe

aremore likelytostick toexercise

andeatingplanswhenwe havecompany.So, speak toyour

nearestanddearest aboutyour

goals and seewho seemskeento

do itwith you,’addsDanielle.Get

thosecheerleaderson board!



hreewomenreve l

how they achieved their resolutions in 2014

WE

SHERRYL MARKS,

54, FIVE-TIME

MARATHON

RUNNER

‘I did myfirst London

Marathon in 2000

atthe age of40

aftera bet withmy friend. I loved the

experienceso much andwanted to

beat myoriginal time of 4hrs45mins

soI signed upfor a second timethe

following ye . Havingfirmlycaughtthe

running bug, I ran mythird one in2002,

making4hrs 9mins, which wasmy best

timeyet, but then sadly I had totake a

yearoutbecauseof aninjury tomy knee.

I got back onthe running wagon in2004,

shaving even moretimeoff myPB at4hrs

3mins, but when the racewas over I could

hardlywalk. Myknee injury had taken a

turn forthe worse.Themusclearound my

kneecapkept collapsing, so I wasforced

togive uprunning. I took10 yearsoutandthen, last ye , atthe age of54,I thought

I’dtry again.My fitnesshad improved

through regular swimming and cycling

andone of mygood friendsat children’s

bereavementcharity GriefEncounterwas

looking forcandidates toraise funds,so I

putmy name down. Training wastough

– I foundthewinterreally awful withthe

wind andrain anddark mornings,but

myprevious injury didn’t impact training.

As I was runningfor a charity,I was

motivatedto raise as much as I possibly

could.I organised non-uniformdays

atthe schoolwhere I work and hada cake sale.Allin all I raised £3,500.

Thefeelingof crossing thefinishingline

wasamazing andI felt I’dachieved

somethingreally special at myage.’

CHARLOTTE

PEARCE, 23,

CEOAND FOUNDER

OF INKPACT

MARKETING

(INKPACT

MARKETING.COM)

‘I graduateduniversity in 2013 andwhile I

wasstudyingI ransome mini-businesses

onthe side.I’dbeen working for a

non-profit organisation calledEnactus,

which helps to improvethestandard of

livingfor those in needaround theworld.

It gaveme the drive totry and make

somethingof myself.While I wasat

university I didsome marketingand

realised handwrittenletterswere an

interesting wayof communicating with

people – research shows that 100 per

cent ofpeoplewho receive a letter readit,

as it’s such a personal way of connecting

with peoplecompared with email.I

thought itcould bea goodwayforbusinessesto buildstrong relationships,

so I recruitedsome friendsandgot

creative,designingdifferent letter

collections tosuit business needs. In

December2013I decided itwas timeto

takeit tothe next level.I wrote a business

plan andapplied forfunding, managing

tosecure£5,000 tolaunchmy company

InkpactMarketing,whichspecialisesin

handwritten letters.I’ve now taken on

staff– I employ students who work

aroundtheir studies andI’m continually

recruiting. It’sbeen a whirlwindof a ye .

It’s been stressful and itcan bea bitdaunting,but it’s alla learning curve.

ThisyearI hopetotake mybusiness to

the next level – I’d likea biggerteamand

largeroffice.Theworld is myoyster!’

HILARY GILBERT,

34, MANAGING

DIRECTOROF

BOOM CYCLE

(BOOMCYCLE.

CO.UK)

‘2014 wascrazy

busy formy indoorcycling business,

Boom Cycle. I set upour firststudio

in Shoreditchin 2011 after moving to

London fromNew York where I met

myboyfriend(who is also mybusiness

partner), andthen weopened our

secondLondon studio– theflagship

branch inHolborn – atthe startof 2014.

It wasmassively difficultto getup

and running.We did a lot ofthe work

ourselves – including painting and

laying bricks– allwhileon a shoestring

budget.We spent every singleday

there for seven daysa week for over

a ye

. Butit’s been worthit asBoom

Cycle hasbeen reallywell received byfitnessenthusiasts; youget a really

great workout ina shortspaceoftime.

It’slow impact andgets your fitness

upand soit’sa relativelyquick way

tolose weight. Wewanted tooffer

somethingdifferent to the traditional

spinning class,so Boom Cycleis

more like a massiveparty than

a workout. Wehavea gigantic sound

systemin thestudioand choreograph

all our classes tothe music soyou

areliterallyriding tothebeat – it’s

like dancing on your bike! Afterwards

youalways have tons of endorphinsrunning around yourbody. We’re

always looking toexpand– it’s

about finding propertyin theright

places,so watch this space!’

‘ worked

non-stop

for over

ye r,but itwasworth it’

‘ didn’t let

my ge stopmefrom

re chingmyfitnessgoals’

‘ wrote

business pl n

nddidn’t

lookback!’

Bring on20 !



N TURE

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Bring on20 !

We share the top tips we live by to help you get in sh p thisn wy r

C O M P I L E D

: E L L I E M

O S S

P I C T U R E S : S H U T T E R S T O C K

ere atWF HQ

we’vebeen

reading,writing

anddiggingout

healthytipsfor as long

aswecanremember.

We’vemet some

awesomeexperts–

topathletes, amazing

nutritionists, coaches,

celebritytrainers–

andover theyears

we’veadoptedsome

ofthefantastic advice

we’vecomeacross

intoour ownroutines.

Sowethought itwas

abouttimeweopened

upourtreasurechest

oftop tips, soyou

guys canseehowwe

roll andmaybeeven

incorporatesome

ofthemintoyour

own routine…

T MSECR TS

M E E T T H E

T E A M …

JoannaKnigh t

Women’sFi tness

Edi tor

EllieMoss

Women’sFi tness

Depu t y Edi tor

AmandaKhou v

Women’sFi tness

Fi tnessEdi tor

Lo i Turner

H ypno therapis t,

Nu tri tionis tand

regular WFcon tribu tor

KarenS taddon

Women’s Fi tness

SubEdi tor

LisaNgu yen

Women’s Fi tness

Junior Wri ter

Na talieRober ts

Women’sFi tness

In tern

MUNCHONPROTEIN

If you’rehungry, reach

for protein – itwill fillyouupandkeepyougoinguntil your nextmeal. Bounceballs(bouncefoods.com/ uk) are our faveswhenwe’re onthego!ELLIE

STOPWEIGHING

YOURSELF!

Thenumberon thescales isn’tagoodwaytomonitor yourfat

lossbecause, asyouworkout

you’rebuildingmuscle– which

addsweight– solooking atthe

scaleswillconvinceyouthat

you’renotmakingprogress

whenyouactuallyare. Abetter

way is totakemeasurements

ofyourbody,or just noticehow

wellyour clothes fit.

NATALIE

PREP RE

YOURFOOD

Makepackedlunches for the daysahead – thisnot onlysavestime, but italsokeepsyouhealthy.AMANDA

GET’APPYBefriend theNikeRunningand

NikeTraining apps – they’re themostuser-friendlyfitness apps

I’vecomeacrossandoffer

workouts forall fitness levels.

They talk toyouthroughout

theroutinetomotivateyou

and they’re free.

LISA

E TLITTLE

ANDOFTENMake sure youhaveplentyof

healthy snacksathomeand

worksoyouhavesomething to

munchonwhen you’re feeling

peckish – savesme from

reachingforthe biscuit tin!

K R N

COOKUPASTORMTry anewrecipe everyweek.

Changingupyourrepertoire

keeps things interestingand

meansyoucan easilycook

withthe seasons.

JOANNA

RISE NDSHINE

Aimtoworkout inthemorning

orat lunchtime.Often, thereare

toomanythings thatcanget in

thewayofeveningworkouts–

tiredness,workdrinks,a badday.

ettin gmyworkoutsdoneand

dustedasearlyaspossible leaves

me free togetstuck intowork

or

plan socialevents forthe

eveningahead.

ELLIE

LW YS EAT

REKKIE neve r skipbreakfast.When Iwas

a fat teen,I usedto onlyeat

supper(a very largesupper).Now

I alwaysstart thedaywitha good,

protein-richbreakfast– usually

eggs,yoghurtoraproteinbar if

I’mreallypushed.

LOWRI



DETOX

YOURBODStart thedaywith lemonand

hotwater. Even if it’s a coffee

you’re reallycraving,hitting

your bodywiththisalkaline liquidwillreally

helpkick-startyour

day – andanydetox.

JOANNA

LOGWH T

YOUEAT

Keepinga fooddiary sounds likeextrawork, but it’swellworth it (and

doesn’t takemuchtimeatall!).Seeingwhat youconsumewillmakeyouwanttowrite downgoodthings,and lesslikely to ‘ruin’ therecordbyindulginginbad food!LISA

KEEPMOVINGI exerciseeveryday. Fitness

trainerswill tell youthatyou

needa dayoff, soI don’t

necessarilydothesamething

everyday. Imight runoneday

andgoon the cross trainer the

next.Butasahypnotherapist

whodealsin habitchange,

knowthat establishinga

goodhabit ismucheasier

ifyoudoit consistently.

So, there isno

argument,no

negotiationor

excuses, I simply

workoutevery

day. Period.

LOWRI


’S

ESSENTIALKITFOR

2015

1

NUTRIBULLET

Theabsolutely

daddyof juicers, you

won’tmake it through

theyearwithout it!

●From£99.99,

idealworld.tv

2

NIKE

TR INING

CLUBAPP

Wecan’tget

enoughof this

app,it’seasy touse

andfree.What’s

notto love?

●Free, iTunes/

GooglePlay

3

F LETICS

S L R

LEGGINGSThesegorgeous

print leggingsarethe

perfectworkout

motivation for the

newyear

.

●£42,

fabletics.co.uk

4

OSE

FREESTYLE

EARBUDS

Theselittlebeauties

are asstylish asyou likeandideal for

workouts.

●£114.95,

amazon.co.uk

5

DID S

CLIM

TR INING

LLOVERPRINT

J CKET

Wrapupandbeseen

inthis stand-out

kaleidoscope-pr

int jacket.

●£50,

adidas.co.uk

DRINKWATER

Not justwhenyou’re thirsty,butconsistentlythroughout theday.Everythingwill runmore smoothly.AMANDA

JUICEIT

If youonlybuyonething thisyear (as if!),make sure it’s a

Nutribullet (from£99.99, idealworld.tv).Easytouse, it’llupyour fruit,butmainlyveg, intake effortlessly.Nocrazy amountofwashing-upeither.JOANNA

PLANAHEADIfyougoto thegymnot knowing

what you’redoing, chancesareyou’llhavea pretty lacklustre

workout.Try toplan your

sessionandmake itcount.

AMANDA

MARCHON

Beupforwalkingeverywhere.Ditchthebus/cab if it’s awalk thatwon’t takeyou longer thanhalfan hour.Workingupa littlesweat inthefresh air neverhurtanyone!

LIS

EATSMARTI never eat carbson their own.

This applies tomeals– never

vegetablesoup,insteadchicken

andvegetable – andalso,most

importantly, snacks. Iwould

never justeat apieceoffruit – I

wouldeat fruitwith yoghurt or

nuts.This isto keepmymood

stableand stop sugarcravings.

LOWRI

GOH RD

ORGOHOMEGiveyourworkoutseverything

you’vegot. It canbetemptingto

goeasyonyourworkoutonce

you start togettired,but ifyou

stopeverytime ithurtsthen

you’renevergoingtogetbetter

– andyourbodyisn’t going to

improve.Pushyourselfand

you’ll seeresults!

NATALIE

GETOUTTHEREIf you’re notfeelingmotivatedto

workout, tell yourselfyou’ll just

do10 minstogetyourself out

thedoor– moreoften thannot

you’ll endup doingmore than

that onceyou’re outthereand

you’ll feelgreat afterwards!

KAREN

TRAVELWITHKIT o n’t letbeingout oftown,

visiting friendsorfamily, or

beingawayforworkget inthe

wayofreachingyour hot-body

goals.Alwaysmake sure you’ve

got your trainerswith you,plus

some leggingsanda vest

– there’salways timeforapark

workoutoraquick run.

Plus,being inadifferent

locationgivesyou the

opportunity toexplore new

routes ortrynewclasses.

LLIE



Bring on20 !

Reboot your body andmake 2015 your healthiestyear ev

, saysLouisePyne

YOUR 5-DAY

ftercountingdown

thedays toChristmas

for amonthormore

– splurgingonmulledwine and

mincepiesaplentyand tucking

into theroast ofall roasts – it’s

time togetbackontrackwith

a healthkick for theNewYear.

Andourfive-daydietwill do

justthat!It’s theperfectwayto

recover, revitalise andrebalance

yourbodyfor2015– and

(hopefully!)kick-start a year of

healthy eatingand feelinggreat!

TELLMEMORE...

Thediet ispackedwithtasty yet

nourishingfoodsperfect for

rebootingyoursystemand aims

tochangethewayyou lookat

food anddieting.Oureating

plan doesn’t limitcaloriesor

deprive youof foods– insteadwe limitweight-gainculprits like

processedsugar, readymeals

andbad fatsto combatbloating

andsluggishness. Yourbodywill

respondbyshedding excess

water andpoundsso youstart

January feelingawesome. If

you’re looking for longer-term

results, after finishingthisplan,

trythe14-day sugardetoxthat

camewiththisissueandyou

canexpectto loseupto 6lbs!

GETSTARTED...

Thefive-dayplan isbased

aroundthreemealsandtwo

snacks: oneinthemorning

andone in theafternoon.

Meals arerich inantioxidants

toflushtoxicwastefrom

yourbody, improvedigestion

andenhance energy levels.

ACHIEVEAMAZINGRESULTS...

Want tosuperchargeresults?There are a few tricks toadd

alongsidethe eatingplan.Cut

5 SUPER INGREDIENTSese super oo s (a n t e et!) w e p you

1

QUINOAA fab sourceof

proteinandcomplex

carbs, quinoacan be

used in

stead

ofo ts for reakfast

orasa

sidedish.

2

AVOCADOSAvocadosare

rich ingood fats,which

keepyourskin, h ir nd

n ilshe lthy.

3

OATSOatsare a low-GI

grain,whichrelease

their energyslowlyso

youfeel fuller forlonger

.

4

COCONUTThis exotic fruit is

packedwithspecial

mediumtriglyceride

fats thataid fat burn.

5

R K

YOGHURTAsourceof probiotics,

Greekyoghurtwill

keepyour

immunesystemand

digestive

tracthealthy.

outcaffeine and

alcohol and instead

drink twolitres ofwater

aday,plusherbal teas

such as fennel andnettle,

as thesehavepowerful

cleansingproperties.Have

breakfastwithinone hour

ofwakingto keep your

metabolismtickingover

anddon’t leave long

gaps inbetweeneating

– threehoursmax. Taketime

overmeals toallowyour

body todigestfoodproperly

andfollowourfive-dayworkout plan (page69) toget

your healthback ontrack.



‘Our diet is the

perfect way to

recover revitalise

and rebalanc e

your body

for 2 15’

DAY 1BREAKFASTQUINOAPORRIDGE

●Cook50gquinoain

100ml semi-skimmed

milkandadd4chopped

strawberries

MORNING

SNACK

● 1 bananatopped

with1tbsp

almond

butter

LUN H

KEDSWEETPOT TO

WITH KED E NS

1 bakedsweetpotatoserved

with 1 small canreduced-sugar

bakedbeansandamixed salad

FTERNOON

SNACK● 1 apple and30g

Cheddarcheese

DINNERCUMIN-SPICEDCOD

WITHVEGGIES

1 cod fillet topped

with1tbsp

reekyoghurtmixe

dwith

1tsp cumin. ake in

theoven

andservewith stea

medkale

and4 cherrytomato

es

DAY2BREAKFASTSALMONONTOAST

●2piecesofrye toast topped

with 1tbspcreamcheese,

2 slicesof smokedsalmon

andslicedcucumber

MORNINGSN K

2 figsand30g razil nuts

LUN H

COURGETTERI ONS

WITHME T LLS

Sauté 1 choppedonion

and1 crushedgarlicclove.

Add4 beefmeatballs, half

a tin oftomatoes andahandful

ofspinach.Seasonwith

mixedherbs andserveon

abedofgratedcourgette

FTERNOON

SN K

2plums

and 30galmonds

DINNER

COCONUTPR WNCURRY

●Cook 100gprawnsin 150ml

coconutmilk.Adda handful of

mangetoutand½ redpepper

.

Garnishwithcoriander

and servewith50gquinoa

oa


http://slidepdf.com/reader/full/womens-fitness-february-uk 66/16866 womensfitness.co.uk| ebru ry2015

Bring on20 !

Y4

RE KF ST

OATY N N

SMOOTHIE

●250mlalmond

milkblendedwith

50goats and

1 banana

DAY3BREAKFAST● 1 small pot of

Greekyoghurtwith

1 choppedpear

P I C T U R E S : S H U T T E R S T

O C K

LUNCHASIANTUNASALAD

●Marinate 1 tuna steak in

soya sauceand pan-fry.

Arrange halfa bag of

watercress,1 diced yellow

pepper, 4 cherry

tomatoesand ½

cucumber on a plate and

top with thetuna steak

FTERNOON

SNACK●½ punnetof blueberries

and30g walnuts

DINNERCHEESYPESTO

P STABAKE

ook50g wholemeal

pasta. Drain and add

2tbsp pesto sauce, 4 black

olivesand 4 cherry

tomatoes. Spoon into an

ovenproofdish and

scatterwith30g

mozzarella pieces.

akein the ovenuntil the

cheese hasmelted and

servewith a mixed salad

MORNING

SNACK● 1 baked apple served

with 1tbsp yoghurt and

a pinch of cinnamon

‘T he diet is p k edwith t sty yet

nourishing foods’

LUNCHCAESARSALAD

●Mixed salad

leaveswith

4 cherry tomatoes,

½ cucumber, ½ redpepper,

½ yellow pepperand

1 mini wholegrain pitta

cutinto smallsquares

MORNINGSNACK●Half an avocado mashed

on 2 oatcakes

DINNERBEEFANDMUSHROOM

STROGANOFF

●Sauté 1 onion, 1 stick of

celeryand 1 garlicclove.

Add100g fryingsteak, cut

into strips, and200g

mushrooms.Pour in 70ml

vegetablestock and, once

reduced, add 50ml soured

cream. Season with black

pepperand servewith

50g brown rice

FTERNOON

SNACK●50g red grapes

and 30g walnuts



SUPPLEMENT

SUPERCH RGE

Makegoodhealth

abreezewiththese

wellbeingboosters

1

N TURE’SPLUS

FRUITEIN

REVIT LIZING

GREENFOODSSHAKEThisveggie-based

proteinpowder containsan

arrayofgreen superfoods,

includingbarley grass,broccoli

andspinach, tokick-start

thedetoxprocess.

●£24.99,planetorganic.com

2

IOGL NBIOTIC L NCE

ULTIMATEFLORAWith20million live

bacteria fromfour

differentstrains ineach

capsule, thisprobiotic

supplementisa one-way

ticket tobeatingbloat.

●£19.99,hollandandbarrett.com

3

VIT IOTICSDIETRIM

ThisCLA-based

supplementhelps

toboostmetabolism for

optimumweight loss.

●£13.25,

vitabiotics.com

4

NHP

OMEGA-3SUPPORTOmega-3hasbeen

showntokeep fatlevels regulated, so

this deep-seafishoil

supplementisan

essentialcompanion

toabalanceddiet.

●£27. ,

naturalhealthpractice.com

5

QUESTSUPERONCEADAY

Combining16 different

vitaminsandminerals,

thissupplement isdesigned torelease its

nutrientsoversixhours

foroptimumabsorption.

●£9.49,nutricentre.com

YOURKITCHENKITStayontrackwiththesehandyessentials

HOUSEOF

THFOUR

WAYPANThis cleverpanis

divided into four so

youcan cookyour

favouritefoods

separately. Less

washingupand

less fuss.Winning!

●8-inchpan,£19.95,

houseofbath.co.uk

OLIVER ON S

ASTRIDCUPAddpizzazz to

teatimeandenjoy

a lovely cupofherbal

in this prettymug.

●£5,

oliverbonas.com

M GNETIC

COLOURED

SPICEJARSOrganiseyourherbs

andspiceswiththese

colourfulmini jars.

●£2,

tigerstores.co.uk

DAY5BREAKFAST● 1 small pot ofGreek

yoghurtwith2 chopped

figs and2tbspof

pumpkin seeds

MORNINGSNACK●2Ryvitastopped with

2tbspcreamcheese

and2cherry tomatoes

LUNCHFALAFELSALAD

●4 freshshop-bought

falafelswithunlimited

mixedsalad leaves

FTERNOONSNACK● 1 apple and30g

Brazil nuts

DINNERMINTLAMBBURGERS

●Mixtogether100g

mincedlamb, 1 crushed

garlicclove, 2olives,

finelychopped, a

handfulofmintanda

handful ofcori n er.

Divideintotwopatties

andpan-fryuntilgolden.

Servewith amixedsalad



f you took theparty

seasonasanopportunity

totakeabreak and

indulgea little (ormaybe

a lot!)morethanusual,

wedon’tblameyou.

It’s the timeofyearwe

all tendto let goa bit, safe

in theknowledge that

once thatNewYear’sEve

hangoversubsides,you’ll

bekeento jumpbackon

thathealthybandwagon.

That said,weknowhow

tough itcanbeto get inthe

swingofthingsagain,but

wereckonyouonlyneed five

ultra-focuseddaysto get

backon track.Whichis why

we’veputtogetherthis

5-day kick-starterplan.The

workoutsare less thanfive

minutes each(amazing,

right?),whilecardiois kept

under 20minutes ata time.

The little-and-oftenconcept

helpsbothbodyandmind to

getbackintothehabit of

workingout.Anddoing

theseshort,manageable

workouts throughout

thedaywill besureto

ease youback into things,

readyfortheyear ahead.

Bring on20 !

YOUR5- Y

KICK-STARTER PLANDAY 1 BEGIN NE R INTER ME DIATE A DVA NCED

7am 5-min blitz 5-min blitz 5-min blitz

12pm Rest Sprints

– 10 minsSprints– 20 mins

7pm Post-dinner

walk – 20 minsPost-dinnerwalk – 20 mins

Post-dinner walk– 20 mins

DAY 2 BEGIN NE R INTER ME DIATE A DVA NCED

7am Tabata workout Tabata workout Tabata workout

2pm Post-lunch walk

– 20 minsPost-lunch walk– 20 mins

Post-lunch walk– 20 mins

7pm Post-dinner

walk – 20 mins

Spin class Spin class


7am Sprints

– 10 minsSprints– 20 mins

Sprints– 20 mins

2pm Rest Post-lunch walk


7pm 5 -min blitz 5-min blitz 5-min blitz


7am Pre-work walk

– 20 minsPre-work walk– 20 mins

Pre-work walk– 20 mins

1pm Tabata workout Tabata workout Tabata workout

7pm Yoga class/DVD Yoga class/DVD Yoga class/DVD


7am 5-min blitz 5-min blitz 5-min blitz

2pm Post-lunch walk


Post-lunch walk– 20 mins

7pm Tabata workout Tabata workout Tabata workout


Gear up for a new year of fitnesswith this 5-day kick-starter plan



Bring on20 !

5- N

BLITZ

OW TO

O IT

omplete this

circuittwice,

performing

e chmove for

30seconds.

HIGHKNEES

Areas trained:BOTTOM, LEGS,CORE

BURPEE

Areas trained: CORE, BOTTOM, LEGS

S F TY TIP

Keep your bodyin a straight line

throughout

S F TY TIPKeep good

posture

throughout

S F TY TIP

Don’t let your hips

drop lower than the

rest of your body

when in plank

position

TWISTINGMARCHINGPLANK Areas trained: CORE, SIDES

Technique

●Start in plank

position on

your hands.

●Bring one

kneeto meet

the opposite

elbow.

●Return to

the startand

repeatwith

theother leg.

●Alternate

sideswith

each rep.

Technique

●Crouchdown

to place your

handson the floor

by your feet.

●Jumpyour feet back

to bring your body

into plank position,

then immediately

jump them back

to thestart.

● Jump up ashigh

asyou can, then

land softlyand

go straight into

anotherrep.

Technique

●Runon the spot,

lifting your knees

ashigh asyou can

withevery stride.



T T

WORKOUT

HOW TO

DO IT

Completethiscircuit twice,performingeachmovefor20secondsfollowedby10seconds’ rest.

KI T Y O U ’ LL NE E D :

• Kettlebell • Mat

HINDU PRESS-UP

Areas trained: SHOULDERS, UPPER BACK,CHEST, REAR UPPER ARMS, CORE

JUMPING SQUAT

Areas trained: BOTTOM, THIGHS

S F TY TIPKeep your

chest up and

shoulders back

S F TY TIP

Keep your torso

upright and hips

square

throughout

S F TY TIPKeep your

elbows close to

your sides

throughout

Technique

●Startin a plank

position on

your hands,then, keeping

legs straight, push

yourself back

into a Downward

Dog position.

●Bendyour arms

to loweryour chest

toward the floor,taking your

weight forward

asyoudo so.

●Extend your arms

to push yourself

up into plank

positionon yourhands and repeat.

ALTERNATING LUNGE

Areas trained: LEGS, BOTTOM, CORE

Technique

●Stand with your

feet togeth ,

take a large step

forwards and

bendboth knees

toabout 90

degrees,with the

back kneejust

above the floor.

●Pushbackup to

the startand

repeaton the

opposite side.

Alternatesides

foreach rep.

Technique

●Bend atyour

kneesand hipsto

lower your bottom

out behind you as

low as possible.

●From this position,

jump up as high

asyou can.

●Land softly

and repeat.




U V P I C T U R E S : D A N N Y B I R D

M O D E L : K A T E I M O G E N

, W A T H L E T I C

. C O M

C L O T H I N G : U S A P R O

,

£ 1 9

. 9 9

, U S A P R O

. C O

. U K ;T

L

Y L O U L E G G I N G S

, £ 5 5

, H I P A N D H E A L T H Y

. C O M ; N I K E L U N A R

C R O S S E L E M E N T T R A I N E R S

,£

N I K E S T O R E

. C O M

K

T

: K

E T T L E B E L L

, R E E B O K F I T N E S S

. I N F O ; M A T : P H Y S I C A L C O M P A N Y . C O

. U K

Bring on20 !

KETTLEBELLSHOULDERPRESS

Areas trained: SHOULDERS,REARUPPERARMS

PRESS-UP

Areas trained: CHEST, REARUPPERARMS,CORE

KETTLEBELLSWING

Areas trained: BOTTOM,THIGHS, STOMACH


S F TY TIPBe careful to

keep your chin

tucked in andaway from the

kettlebell

S F TY TIP

Don’t let your

hips drop lower

than the rest of

your body

S F TY TIPKeep a flat

back throughout

the swinging

motion

Technique

●Start inplank

positiononyour hands.

●Bendyourarms

toloweryour

chest tothe

floor, keeping

yourbodyin

a straight linethroughout.

●Pushbackup

tothestart

andrepeat.

Technique

●Holda kettlebell

upsidedown infrontofyour

chestwith

both hands.

●Extendyour

arms topush

thekettlebell

up toward

theceiling.●Lower the

kettlebell

back slowly to

chestheight

andrepeat.

Technique

●Hingeatyour

hips, driveyour

bottomout

behindyouand

bendyourknees

totakehold

ofa kettlebell in

front ofyouby

thehandles.

●Drive the

kettlebell

backward

throughyour

legs, then

extendyour hips

andknees to

drive itup to

shoulder-height.

●Asitdropsdown,

hingeatyour

hips andknees

again torepeat

ina fluidmotion.



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e tures

20

INSPOThis month it’s allabout inspiringyou to embark ona healthier lifestylein 2015. So we’rekicking o with anamazing interviewwith adventurerSophie Radclie,followed by yourpick of the besthealthy food anddrink brandsaround. Plus we’vegot hot workoutstyles that’ll seeyou gagging towork up a sweat!

76 Fitnessheroine // 78 2015’s HealthyFoodandDrinkAwards // 84Newthreads:hot kitfor2015




W O R D S : E L L I E M O S S P

I C T U R E S : M A I N I M A G E A N D T O P

I

T

, A D I D A S I M A G E S D E A N A L E X A N D E R

‘ fyouopenyourself

uptotheworld the

worldwillopenitself

uptoyou’

T U R S

F I T N E S S H E R O I N E

G E T I N V O LV E DFollowSophie’s adventuresat challengesophie.com or startyour

ownat discoveradventure.com.Sophie wore theadidas supernova

cyclingrange forthe entiretyof thecycling stages on theAlpine

Coast toCoast, available fromadidascycling.co.uk.

Adventurer Sophie Radclifetalks getting cold, wet, dirty andsweaty in the name of exploration

aveyoualwaysbeensporty?

o t really. I went to a small

s hoolin central London where

therewere no playing fields,so

sport waslimited. I always loved

participating,but I wasnever

any good atit! I completed my

first three-milerun when I was

14 – afterwards I couldn’t breathe

andwasvomiting – itfelt likethe

biggest mountain in the world!

What’s thebest place

you’vetravelled?

The Alps. I’vechanged mylife

considerably in thelast few years

soI can spend moretimein the

mountains. I feel incredibly lucky,

butit’s taken yearsto get here.

I’m fascinated by the parallels

between challenging yourself

throughadventure sports and

life. My challenges have helped

me become more comfortable

with takingrisksand not

being afraidof failure, which

means I putmyself out there

and go foropportunitiesthat

I wouldn’t havein the past.

Fast talk Fave workout tune?This Is What It Feels Like

by Armin van Buuren

Make-up must-have?Mac Zoom Fastwaterproof mascara

Three desert-islandessentials?Whisky, waterand chocolate

verfanciedclimbing

amountain,takingonan

epiccyclerideorchallenging

yourselfwithanIronman?If

you’relookingfor inspirationto

getupandoutthere, lookno

furtherthanSophieRadcliffe.

Withan insatiableappetitefor

adventure,she’sourkindofgirl!

Howdidyougetintoadventure sports?

I was 23(I amnow29) when

I decidedthat I wanted totry

something new, getfit and

challenge myself. I signed up

fora week-long adventurerace

throughthe jungle of Borneo

andthat was it, I was hooked!

What’s thebest bit?

Thewaythey change you asa

person. You don’t know whoyou

are going tobecome andI love

that. I believe thatif you open

yourself up to theworld, the

world will openitself up to you

and amazing things will happen.

What’s thetoughestbit?

The discomfort. It’snot allhigh

fives on top of mountains!You’re

cold, wet, hungry, dirty, sweaty

andtired – often very tired. Onthe lasttwo daysof the Alpine

Coast toCoast I had370km to

cycle from theItalian Alps down

tothe coast ofMonaco. I wanted

to make it there within one

month from thedate I started

the challenge, soI hadno time to

waste.I cycled 255km until 2am,

slept on the floorof an empty

car parkfor three hours, woke

up and finished the last 115kms

toarrivein Monaco by3pm.

Bestchallengeyet?

TheAlpine Coast toCoast. Itwas

a world-first expedition to cycle

the lengthof the Alpsand climb

the highest mountains in each

of theeight Alpine countries.

I covered 45,530 metresof

ascent, and cycled 1,669km

with 141km on foot over the

mountains. I learnthow to keep

going day after day when I feltI hadnothing left inthe tank.

Tellusabout theIronman...

I can’t describe how much it

hurts. Every partof your being

screamsat youto stop. Including

your brain, which says ‘so after

the2.4-mile swim and the

112-mile bike ride, youwant me to

run a whaaat?’It’s inconceivable

to many people that youcould

run a marathon after that!

Whatdoestraining involve?Lots of chocolate and drinking

beer! After training of course…

I love kettlebells, cycling and

climbing. I also focus on building

confidence and mental strength.

Sophietakesin the

sceneryon theAlpine

Coast toCoast

R e a d y t o p e d a l

W

@challengesophie

T a k i n g o n t h e I r o n m a n!



pleasure & satisfaction

At Eat Natural, we’re really pleased with our delicious coffee & chocolate r.

We like to think it’s a little different from your ‘everyday’ fruit and nut bar

…a little bit more indulgent. A little more grown up.

So, when we recieve acclaim and approval for simply doing what we love,

it makes us feel kind of warm inside, knowing that you think the same way we do.

Many, many thanks.



T U R S

2 0 1 5 ’ S W I N N E R S

astyearwelaunchedtheWomen’s Fitness

HealthyFood&DrinkAwards togetherwith

Health&Fitnessmagazine.Weknowhow

importanthealthy choices areto your health,

fitnessandwellbeinggoalssowelaunchedthese

prestigiousawards torecognisethe foodand

drinkproducts that standoutfromthecrowdin

thehealthand fitness industry.

InAugustwe askedyouto nominatethe

products you swearbyto keepyoulookingand

feelingfit andhealthy.Fromtasty treats to

devourpost training, todrinksto guzzledownon

thego,theHealthy Food&DrinkAwards have

youcovered. Readontodiscoverthis year’s

winners, andwhatyouneedtobestocking in

your trolleynext timeyouhitthe shops!


Make 2015 your healthiest year with our award-winning buys

Eat Natural with Coffee & Chocolate

FRUIT &

The Raw Smoothie - Revitalise& Rejuvenate

Savse Smoothie Super Blue

Nakd StrawberryCrunch Bar

The Primal KitchenCoconut & Macadamia

Paleo Bar

TOTAL 0% Greek Yoghurt Kraft Lightest PhiladelphiaPanda All Natural Liquorice Bar

akd ocoa OrangeBits

Del Monte Naturally Light

9Bar Pumpkin

Vit-Hit: Lean and Green

Linwoods Organic Milled Flaxseed

SMOOTHIES

LOW-CAL FOOD

NUT BARS

LOW-CAL DRINK

GLUTEN FREE

Savse Smoothie Super Green

Vegesentials - Beetroot, Blueberry& Cucumber Smoothie



Kirsty’s Spanish Chicken with Brown Basmati Rice

I nn oce nt J ap an es e R am en No od le P ot I lum i Ch ick en Cacci ato ra

Alpro Soya Milk

BEAR Alphabites

MILK ALTERNATIVE

HEALTHY

READY MEALS

CEREAL

Koko DairyFree Original

COCONUT WATER

Müller Light Strawberry

TOTAL 2% Greek Yoghurt

YOGHURT

Benecol Yoghurt Drink Strawberry

The Food Doctor Fig & Cranberry Granola

Kellogg’s Special K Oats & Honey

Vita Coco Coconut Water

Rebel KitchenChocolate Mylk

Go CocoCoconut Water

Jax CocoCoconut Water



Trek ocoa oconut lapjackQuorn Mince Ocado Mini Goats Cheese Log

VEGETARIAN PRODUCTS

Naturya Wheatgrass Powder Good 4 U Super ShootsChia Bia Whole Chia Seed

SUPERFOODS

Tropicana Trop50 Smooth Orange

Love Beets Super TastyBeetroot Juice

Vegesentials - Beetroot,

Pomegranate & Carrot Juice

JUICES

Udo’s Choice

Groovy Food Company - Organic Virgin Coconut Oil

OILS & SPREADS

Fry Light Sunflower Oil Cooking Spray

PG Tips Zesty Lemon Green Tea

TEAS

Miracle Tree’s Organic Wellness Tea- Moringa & Mango

T U R S

2 0 1 5 ’ S W I N N E R S

PG Tips Pure Green Tea



Ricola - Refreshing Lemon Mint

Urban Fruit Mango

Comvita Manuka Honey

Ocado Runny Honey

Rowse Pure Natural Blossom Honey Clear

SW T S ACKS

HONEY

Ocado Organic Fruit Box

Fruitdrop: The Nutribox

Ocado Organic Juicing Box

HEALTHY SNACK BOXES

Beyond Dark Moments of Pleasure

Montezuma’s Milk Chocolate

Seed & Bean Hazelnut & Almond

Sainsbury’s

BEST RETAILERCHOCOLATE

akd razy olaRaisins

Revital

Ocado



Yutaka Organic Miso Paste 300g

Ocado Organic Portabellini Mushrooms

Little Miracles - Green Tea &Pomegranate

Dr. Antonio Martins Coco Plain

Honestly Healthy Soulmate Food - GourmetFood Delivery

Fresh Food Guru

eridian Peanut utter

9bar Breakfast Cashew & Cocoa Nairn’s Muesli Breaks

CEREAL BARS

ORGANIC FOOD

FOOD DELIVERY SERVICE

ORGANIC

DRINK

Ocado Organic Small Veg Box

Walkers Sunbites Sour Cream andCracked Black Pepper

Snapz Apple Crisps

CRISPS

Popchips BBQ

BerryWhite Organic Drink Peach& Goji Berry

T U R S

2 0 1 5 ’ S W I N N E R S



*Quorn Mince is a nutritionally healthy protein source. Proteincontributes to the growth in and maintenance of muscle mass.

With Quorn Mince, you can make loads of deliciousmeals like Chilli and Spaghetti Bolognese. Plus, it’s

low in saturated fat, high in protein, and tastes great.



●Crop, £45,

SukiShufu

●Leggings,

£70, Nike

●Jacket, £25.99,

Bershka


Dress to impress



W

ke 2015 ye r to rememberwith hot workout looks you can’t live without

THREADS




Dress to impress



Oppositepage

●Jumper,

£50,Princesse

TamTam,

●Shorts,

£30,Nike

●Trainers,

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Thispage

●Croptop,

£30,Adidas

●Leggings,

£105,HeyJo

●Jacket, £350,

CharliCohen



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Oppositepage

●Body,£230,

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Thispage

●Top,£62,

Lululemon

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STOCKISTS

Adidas,adidas.co.ukBershka,bershka.com

CharliCohen, stylepb.com,

charli-cohen.com

FiveFeathers,thepoweryogaco.com

HeyJo,hey-jo.co

Lululemon, lululemon.co.uk

Michi, stylepb.comNike,nike.com

Princesse Tam Tam,

princessetamtam.co.uk

Saucony,saucony.comSuki Shufu,sukishufu.com

P H O T O

R

P

Y

: S I M O N

T A Y L O R

S T Y L I N G : J O A N N A

K

I

H

T

, E L L I E M O S S

M A K E - U P : A L I S H A

B A I L E Y

M O D E L : S A R A H

T , P R O F I L E - M O D L E S

. C O M

●Crop,£135

CharliCohen

●Leggings,

£59.95, Five

Feathers

Dress to impress



H LTH

9212healthgoalsfor12months // 96Getabrightsmile,naturally


GOO RE SON

TO WATCH YOUR WEIGHT

If you gain weight, what’s the first thing that crosses your mind? Probably yourappearance, right? Well, a recent study has found that you should probably be

more concerned with your blood pressure. Researchers at the Mayo Clinic inRochester, Minnesota, found healthy people who are more likely to gain weight

in the stomach area are also more likely to experience increased blood pressure– even if they gained as little as five pounds. So, if the slightly too tight jeansweren’t enough of a push, the knowledge that such a small weight gain can

have an impact on blood pressure should be a great motivator to stay fit!



1

GINGER

Thisawesome

flavouringhasgreat

anti-inflammatory

properties.

2

BASIL

Munchon

thistastyher

tokeepn sty

cteri t y.

3

RAWVEG

Getthose

greensin nd

giveyourteeth

gentlecle n

withr w

crunchy

veg.

AsktheexpertGot a niggling health dilemma? Let our expert put your mind at ease

FOR MOR GR T H ALTH AND NUTRITION TIPS, VISIT WOMENSFITNESS.CO.UK

‘MYT TH R ST RTINGTOST IN,HOW CAN I KEEP THEM WHITE?’

So,coffee,tea,red wine and

tobacco fallinto this category,

aswellas less obviousfoods such

as blueberries, soya sauce and

balsamicvinegar. However,rather

thanabstaining,an effective way

to counteract stainingis to drink

water straight after to wash away

anyresidue. You could alsotry

drinkingthroughstraws, but

I’mnot sosurethatwould work

in the contextof a wine bar!

Discolorationcan alsooccur

throughintrinsic damage to the

tooth, which is often caused by

a build-up ofplaque, leading to

tooth decay. Here theculprits are

the moreobvious ‘bad guys’: fizzy

drinks, concentrated fruit juices,

sweetsand sugary cereals.

Butthere arefoods you canadd

to yourdiet thatwill help. Crunchy

rawvegetables, nutsand fruits all

actas a greatmild abrasiveand

stimulate saliva in the mouth,

which helps keep bacterialevels

balancedand teeth polished.

A recent study by Harvard

University revealed the naturalacids in strawberries and oranges

canhelpwhiten teeth, andthe

enzyme bromelain in pineapple

can also helpremove stains.

However, studiesat the Eastman

Institute forOral Health contest

this, claiming the acids foundin

certain fruitsareso strong that

theycan break down enamel.

Thekey, therefore, is balance.

airycanalsobe beneficial,as

itcontainsprotein, calciumand

phosphorous– all ofwhich are

good forstrong,healthyteeth. ccording to the American

cademy of Cosmetic Dentistry,

’s foodiepicks

the lactic acidin dairyproducts

can helpprevent tooth decay.

There’sa deeper story here, too.

Good oral health isimportant for

overallhealth– thehealthof your

mouth canbe an indicatorof

theconditionof your body asa whole. TheAcademy ofGeneral

Dentistry foundthat around 90

per centof systemic diseases

have oralmanifestationsin the

formof swollengums, mouth

ulcersand gumdisease, soit’s

something to be awareof.

Gingerand basilcan help keep

oralhygiene in good shape.

Ginger has anti-inflammatory

benefitsand basil has natural

antibioticproperties,both of

which keepbacteria balanced.

And, lastbut notleast, be sureto visit the dentistregularly and

take heed oftheir good advice!

Nutritionist, author and TV health expert Amanda Hamilton

reveals her tips for keeping teeth beautifully white

verybodylovesanice set

ofpearlywhitesand,while

specialisttoothpastesmayhelp,

it’sdefinitelyworththinking

aboutthecauseratherthan

simply treating thesymptoms.

Tooth discolorationoccursin

twoforms:extrinsic,which occurs

on theouter enamellayer, and

intrinsic, which occurs on the

innerstructure of the tooth.

Staininggenerallyoccurs

extrinsically, so youneed to be

awareof foodsthatcan cause

this. An easy way toapproach

this is to considerthat anything

thatcan stain your clothes

will also stain yourteeth!

HEALTH : I N F O C U S

SEND US YOURQUESTIONS!

Email your health

queries to team@

womensfitness.

co.uk and we’ll

get right on it!



I C T U R E S : S H U T T E R S T O C K

1

Holland &

Barrett Vitamin

A Capsules

Keepgumsin good

nickwith these

one-a-daycapsules.

●£4.99,

hollandandbarrett.com

3

’STOP

SUPPLEMENTPICKS

2

Myprotein

Vitamin C

Powder

Addthispowder

tosmoothiesand

juices fora quick

gum-friendlyhit.

●£4.79,myprotein.co

3

Holland & Barrett

Chewable

Vitamin C Perfect

forthosewhohate

swallowing tablets

andgreat onthego!

●£8.99,

hollandandbarrett.com

‘ recentstudy

revealed

thatthe

natural

acidsin

strawberries

andorangescanhelp

whitenteeth’

Foods for a super smile!



BEAUTY9815look-greatresolutions! // 102Threeofthebesttreatments // 103Ourfavenewproducts


DULT

NE ON

THE RISE?

Acne is often

thought of asa by-product ofadolescence,but, according todermatologist DrStefanie Williams,there has beena rapid increase inthe number of adultsufferers. As many

as 50 per cent ofwomen suffer fromacne at some point,compared to just25 per cent of men.The exact cause ofthis is unknown,but research showslipid-rich anti-ageingproducts could be

a factor. So swapheavy products forquality cleansersthat reduce bacteriagrowth and unclogpores. Try ColbertMD’s BalanceCleanser – it containsginkgo biloba, whichpurifies skin. And

remember to keepyour diet and stresslevels in check, too!



BEAU : E X P E R T T I P S


hristmasmaybeover,but January

isn’talldoomandgloom.Thedawn

ofthenewyear istheperfecttime to

re-evaluateand reboot tosetyouupfor the

monthsahead.Youmayhavealreadyput

newworkoutgoalsordietmust-dosin

place,butwhat aboutyourbeauty routine?

Thenew year isthe perfect time totake

actionand shake thingsup in thelooks

department.But for 2015we’re not talking

half-hearted beauty pledges, we’re talking

seriouspromises thatwill helpyou lookand

feel greatfor thelonghaul.Hereour experts

reveal their topresolutions foryou to try.

And they’reso good,we’re sure they’llstick!

GORG OUSSKINRESOLUTION1:TREATYOURSKINONCEAWEEK

Onceyou’vemastered a basic skincare

routine to suit yourskin’s needs, add

in a weeklymasktreatmentto keep

skin looking tip-top. ‘Mix 3 teaspoons of

coconutoil with 1 tablespoon of yoghurt

and1 tablespoon ofdead seasalt. Mixinto

a paste, massage into skinand then rinse

off,’ advisesJaney Lee Grace (janeylee

grace.com), author ofLookGreat

Naturally…WithoutDitchingTheLipstick.

RESOLUTION2:GOECO

Being an eco-loving beauty consumer is

just sgood for your body as yourconscience. ‘Don’tuse products

th tcontainsynthetic fragrances,

petroleum and other synthetic

t rttheye r syoume ntogoonwithour 15f bbe utyresolutions for2015

ew ear

NEWROUTINE!

chemicals. Whenskin feels dry they mayfeel

soothing,but over time they canthinthe skinand prevent naturalrepair,’ says Janey.

RESOLUTION3:BEESSENTIALOILSAVVY

Crammed with lovelyvitamins, mineralsand

essential fatty acids, facial oils arean absolute

winterbeauty must-have. ‘Theyhelp to

rehydratethe skin, penetrating deeply,and thankfully it’ssuper-easy to make

yourown,’ Janey says. ‘Simply mix 50ml

rosehipoil with 50ml sweet almond oil.Add

2 drops oflavender oil, 2 dropsof roseoil

and1 drop offrankincense fora powerful

homemade anti-ager.’ Easypeasy!

1

EXUVIANCE

CLARIFYING

FACIALCLEANSER

Thislittlebeautyoffers

deepcleansingto

removenasty impurities.

£33.22,effortless

skin.com

2

HELIOCARE

ADVANCED

GELSPF50SPFis

soimportantandthis

offersbroad-spectrum

coverageand sinks

intoskin.£21,

effortlessskin.com

3

ZOSKINHEALTH

OFFECTS

EXFOLIATING

POLISHThisexfoliator

containsmagnesium

crystals tobanish

deadskin cells.£54,

wigmoremedical.com

TOPTOOLS:FORGORG OUSSKINGetglowingwiththese topproducts!


http://slidepdf.com/reader/full/womens-fitness-february-uk 99/168 ebru ry 2015 | womensfitness.co.uk

99

RESOLUTION4:USESPFDAILY

Itcan be easy toforgetaboutsun damage

duringthe colder months, butUV raysare

just as harmful in winteras they are in

summer, so don’tskimp on SPF. ‘UVA rays,

which cause skin cancer and photoageing,

penetrate all weatherconditions, so make

sure youslatheron a broad-spectrum

sunscreen withan SPFvalue of30 or

greater,’ sayscosmetic dermatologist Dr

Rachael Eckel (skinhealthinstitute.com).

RESOLUTION5:SCRUBUP

Buffing your skin once a week willmake

a visibledifference. ‘From theage of25,

cellular turnover begins to slow and dead

skin cells accumulate.Thisresults in a dull,

rough appearance to skin. Daily exfoliation

for 40 to60 secondsusing a mineral scrub

will gently liftdead cells and restore healthy

skin renewal,’ says Dr Eckel.

GREATHAIRANDNAILS

RESOLUTION:6BEADVENTUROUS

Thenew year isthe perfect time to

experimentwitha newlook. ‘Try to

style your hairthree different ways eachweek.

‘ he new ye r

is the perfect

time to t ke

ction nd

sh ke things

up in the look s department’

February 2015 | womensfitness.co.uk

1

JULIENFARELHYDRATE

RESTOREHelpsto hydratethe scalp

andhairfollicles.£28,Selfridges.com

2

MICRONAIL

Buffs,smooths andpolishesinone.

39.99,micronail.co.uk

3

OLIVERBONAS

JASMINEHAND

NDNAILCREAM

epshandssuper

smoo

thand smells

gorgeous,too.

, oliverbonas.com

Try beachwaves, curls, smooth, slicked

back, braided or in a bun.The possibilities

areendless,’ says tophairstylistJulien

Farel(julienfarel.com).

RESOLUTION7:TREATYOURTRESSES

GiveyourhairsomeTLC toprotectit

from theharsh wind andrain. ‘Try tolessen

the frequency ofhairwashingand he t

styling.Remember, themoreaggressive

youare with shampooingyour scalp, the

moreit will defend itself by producing

oilfaster. Wash and heat-style every

otherday topreserve the health of

your hair,’ advisesJulien.

RESOLUTION8:HAVEA CLEAROUT

Throw away anythingyou’vebeen

hoardingfor over a ye r, theninvest

in somequalitytargeted products.

‘Payspecial attention if yourhair is

oilyor dryand find a quality product

that worksforyourhair type tokeep

it protected against damage. You

don’thave to sacrifice your hairfor

styleas long as you areusing the

right products,’ says Julien.

TOPTOOLS:

FORGRE T

H IR N N ILSStockuptolookhot!



‘ pply h nd

cre m nd

cuticle oil everynight to re lly

help penetr ate

the skin

and cuticles’

BEAU : E X P E R T T I P S

RESOLUTION9:LOOKAFTERYOURHANDS

Hands are a dead giveawaywhenit comesto

ageing, somakesureyou look after yoursto

peel back theyears. ‘Applyhand creamand

cuticle oil every night to really helppenetrate

the skin and cuticles,’says celebrity nail

technician Lucy Tucker (lucytuckernails.com).

RESOLUTION10:GETBUFFING

Want salon-esque talons?Spend a few

minutesbuffing and filing nails before

applying your polish. ‘Makesure youfile

inone directiononlyand give nailsa good

buffing before applying a basecoat. It will

give the polish a lovely smooth surface

togo on to,’explains Lu y.

LOVEYOURBODYRESOLUTION11:DETOXFROMTHEINSIDE

Thebestwayto startthe year iswitha natural

detox.‘Epsom salts are a great natural

cleans r, which naturally helpto de-bloat.

Pour 1½cupsin the bath everyweekfor six

weeks for a flattum,’ advisesskincare expert

MalvinaFraser(malvinaskincare.com).

RESOLUTION12:

EXFOLIATEWEEKLYSloughing off dead skin cells is the secret

to dimple-free,smoothskin. ‘Exfoliation

isk y. Keepingthe circulation going will

helpactive ingredientspenetrate more

effectively into the skin,’ says Malvina.

1

LUCYANNABELLAORGANICS

ARGAN&BERGAMOTTREATMENT

OILThisgorgeouscombocontains

ablendof natural oils torevivetiredskin.

£38, lovelula.com

2ELEMISFRANGIPANIMONOI

BODYCREAMThissmellsdivine

andmeltseffortlessly

intoskin.£24,

timetospa.co.uk

3

VOYA’S

LAZYDAYS

SEAWEEDBATH

Thislittle treat

rejuvenatesand

rehydratesskinwith

Atlanticseaweed.

£16,voya.ie


RESOLUTION13:BANISHCELLULITE

Applyingfirming products post-bath

is a mustto improve circulation and

skintone.‘Usetwice a day for best results

and alwaysremember to spendtime

using massage motionswhen rubbing

productsinto the skin, to helpsculpt

problemareas,’says Jo Park r, Champneys

beauty and health director (champneys.com).

RESOLUTION14:GETSUPERFOODSMART

Superfoods aren’t justfor eating!

Slatheringthemon your skin canwork

wonders forpremature ageing, too.

‘Seaweed, forexample, improves cell

renewal,which makes it a good anti-ageingingredient,’ explains Noella Gabriel,

director of product and treatment

development at Elemis(elemis.com).

RESOLUTION15:ADDALITTLEOIL

A body oil inyourbeauty

arsenal isjustas

importantas a good

moisturiser. Noella says:

‘I recommend using

a body oil regularly,as

the molecularstructure

is easily absorbed bythebody; thebody

recognises oilsvery

quicklybecause it

naturally produces

oilitself, called sebum.’

TOPTOOLS:

FORLOVING

YOUR O Y

Latheruptotreatyourbod

W O R D S : L O U I S E P Y N E

P I C T U R E S : S H U T T E R S T O C K



BEAUTY: P A M P E R P I C K S

WHATClearYourMind

Massage,120minutes,£150

aromatherapyassociates.com

THELOWDOWN

If thebusyfestive period hasleftyou

flaggingthen this is the ultimate

treatment to revive, restore and

relaxevery inch ofyou. Firstup you

pick your own essential oil – I opted

for De-Stress MindBath & ShowerOil,with chamomile, petitgrain and

rosemary, which notonlyaids

relaxationbut also helps soothe an

unsettled tum.Then,fromthe soles

ofyourfeetto thetips ofyourears,

thistreatment’s pressure point and

rhythmicmassageand essential oils

lulls you into a

hypnoticstate.

EVERDICT

f yo u’re feeling

frazzled,

thisis your

ultimateremedy.Treat

yourself, you

deserve it.

oannaKnight

WHATCutandblowdry, from£71,

ToniandGuy, toniandguy.com

THELOWDOWN

New year, new ‘do!Don’tmind ifI do.

An expert cutand blow dryis the

perfect way tojazzup your styleand

give yourlocks somemuch needed

TLC at thesametime. After a

consultation, wash and condition

withLabelm’sHoneyand Oat range,Ashley, the salon’smanager, created

a sharp, stylishcut while keeping the

length I wanted.An expert blow dry

later andI left with a chic stylefit for

NewYear’s Eve and beyond.

THEVERDICT

A brand newstyle or colour isone of

theeasiest

waysto

overhaulyour

look forthe

year ahead

and the team

atToni and u y will

deliver,

every time!

NicolaKerr

WHAT IntensiveMuscleRelease,

60minutes,£80,relax.org.uk

THELOWDOWN

My tense, tight and stiff muscles

mean I alwaysplump for a firmer

pressurewhen booking a massage.

Butresults canvary,soIwas

impressed whenthis hour-long

massage really delivered! To kick off,

the therapist usedhand and elbowpressurethrougha towelto work

intothe areas that neededthe most

attention. Then,the towelwas

removed,oil wasappliedand that’s

when shereallygot towork. Not

only didshe knead herwaythrough

stubbornknots, shealsosawto my

myglutes – my

problemarea.

EVERDICT

wa s exhausted

bytheend–in

agoodway –

andfeltcleansed,energised and

knot-free for

days after.

mandaKhouv

Wecherry-pick theha ,faceandbodytreatsdesignedtomake lifethat littlebit sweeter

of thebest

treatments he instantchill out

he tot l

hair revamp hemuscle

manipulator

Thebeautiful

Aromatherapy

AssociatesSpa



BEAUTYSITTIN G PR E TTY :

pd teyourlook-hot routine

with thesef bnewfinds

E UTY

RO S


Renew and rebalance

This Five MinuteMasqueis oneof

threeproducts from Clinogen's

Radiance range,specially designed

to targetpigmented, blotchy or

tiredskin. Skin-rebalancing

ingredients includeVitamin

B3 Complex, whichprevents

hyper-pigmentation, and liquorice,

whichstrengthens weakcapillaries.

●£48 for 50mlor £85 for set of

three,skincareicon.co.uk

All-over oil

Skin andhair can

never be toowell

cared forduringthe

cold months,but it

canbea hassle using

multiple products,

too.Thank

goodness, then,

for Darphin's

Revitalising Oil

– a blendof four

essential oilsandnine precious

plant oils that

adapt tothe

needs ofyour

face, bodyand

hair

. It's a winter

make-upbag

essential.

●£24for 50ml,

darphin.co.uk

Root problem

Make way forstronger, healthier hairby cleansing

yourscalp withSalon Science's Hydrofoliant Scalp

Scrub.A luxurious pre-shampoo treatment, its key

ingredient is AquaCacteen, an extract from organic

cactus,which adds hydratingand soothing

effectsto the powerful exfoliant.

●£15for 100ml, boots.com

Bottled magic

Give your skin the

healthy glowit

deserves withSt.

Tropez'sbest-selling

Self Tan Luxe Dry

Oil. The combinationof self-tanning

technologyand

non-greasy dry

oilmakes it a beauty

favourite whether

you're after

a long-lasting,

reliable, non-

streakytan or just

a subtleskinuplift.

●£25for 100ml,

marksand

spencer.com

Fresh faced

Refresh and

reinvigorate your

skinwith Colbert

MD'sIntensify

Facial Discs.Their

magicweapon

isbromelain,a

pineapple enzyme

thatexfoliates and

dissolvesdamaged

skincells to revive

dull, tired skin. A

must-do beauty

ritualaftera long

orbusy week.

●£52for 20 discs,

uk.spacenk.com

Classic Calvin

TeamWF adoresCalvin Klein's

latest scent, Reveal Woman.

Thenew, light floralessence

addsa hint offreshnessto

the underlying classic sandalwood

tonesthat wealready love!

£52 for 50ml,debenhams.com

Buttery softskin

Cold monthscallfor thicker creams,but itcan be

difficult to find one that'salso non-greasy,long-lasting,

deliciouslyfragrancedand affordable.So listenup!

ForAll MyEternity's BodyButter comesin two

flavours – SweetSatsuma andExotic Coconut – which

both contain shea butter andalmondoil toachieve

softand suppleskin.Theysmellgorgeous,too!

●£12.99 for 250g, forallmyeternity.com

Tweezers withheart

Maintainingbrows in between

appointments can be annoyinglymund ne,

but our five-minuteself-plucking seshjust

gota whole lotperkier with these ute he rt

tweezersfrom theShavata brow produ t

line.They come inred, pink, white,te l nd

black– wewantthem all, please!

●£21, shavata.co.uk

W

LOVE

Nourished nails

Swap thechipped and

stainedlookfor a clean,

natural and super-healthy

nail treatment,courtesy

ofNailsInc NailKale

Superfood Base Coat.

Thelonger youcan last

without colour on your

nails thebetter

, but

forthosewhocan't,

remember toapply

this basecoatfirstfor

nourishing protection.

●£15, nailsinc.com


http://slidepdf.com/reader/full/womens-fitness-february-uk 104/168F o r y o u r n e a r e s t s p e c i a l i s t h e a l t h s t o r e v i s i t v i r i d i a n - n u t r i t i o n . c o m

Because you are anoriginal work of art...

Vitamins created for the unique woman you are.

Tough fundamentally the same, each woman has her own

unique nutritional requirements in accordance with food and

lifestyle choices, age-related concerns and current health

status. Choose from our bespoke range of nutritional

supplements specically formulated for women, featuring

pure ingredients including Saron, Green Coee Bean,

Cranberry, Pomegranate, Hibiscus and Resveratrol to support

your mission to be the perfect picture of health.

A r t b y

M a r i e F o x



UTR T O

106Fabfoodieinspofor2015 // 110Natural,deliciousdishes// 116Healthybites

117 Whycoffeecan begoodforyou!// 121Classicrecipeswithatwist


POWER OF PROTEIN

Ahighprotein diet isa greatway to losethoseunwantedpoundsand,

according toa recentstudy, italsohelps to lowerbloodpressure!

Researchers fromBostonUniversitySchool ofMedicine (BUSM)found

participantswhoconsumedthehighest amountofprotein had a40per

cent lower riskofhavinghighbloodpressurewhencomparedto those

whoconsumedthe lowest levels of protein.Highbloodpressure isa realconcern, and this researchcouldbeahugesteptowardspreventing it.

But don’t overdotheprotein –balance is thekey to healthy living.



: F O O D I E F U NNUTRITION

Healthy

Love your food, but need some inspiration to kick-starta healthier approach this year? Never fe ,WF is here!



JOININWant to get involved in the healthy-food

community? Check outour trendreport,

then take a look at theawesomeblogs

wecan’t getenough of, thehottestnew

recipebooksand thefoodie peeps we’re

following on social media.

RE D LL OUTIT

Ifgoing online isn’tyourthing, go

old schoolwithourpickof2015’s

best healthyrecipebooks

R W& SIMPLE

DETOX

Fancy trying your

hand at raw cuisine

or needa healthy

detoxbut notsure

where tostart?

This inspirational

cookbook is the

perfect guide.

Author Judita

Wignallgives youan amazing 100 rawrecipes

togetyougoing and helpsyoualong the way

with tips, techniques and advice for jumping

on theraw food bandwagon.

●Raw& SimpleDetox byJudita Wignall,

£15.99, (Quarry Books)

TOTALGREEK YO HURT

COOKBOOK

Thisawesome

cookbook isfull of

deliciousrecipesbased

around protein-packed

TotalGreek Yoghurt.

And you’d be surprised

at theamazingdishesthissimple ingredient

can beadded to. It’s

not just breakfast-style

dishes – Sophie Michell, executive chef of

London’s PontSt Restaurant, has developed

some impressive recipes fromcrab cakes

with tarragon, chiveand lemon sauceto pink

peppercornand strawberryshortcakes.

Yum,we’re sold!

●TotalGreekYoghurtCookbook by

Sophie Michell,£18.99, (KyleBooks;

PhotographybyEmmaLee)

SUPERFOODSATEVERYMEAL

Here atWF welovea good superfood,but

we’re prettysure even weare guiltyof not

quite getting our fill! Thiscookbook

makes iteasy. Focusing on just 10

‘ ot a buddy or group of mate s

that are always on about th e

latest health food craze

Read up on the trends

and

invite them

over

for dinner!’

henitcomes toeatinghealthily,

surroundingyourselfwith

otherswithsimilargoalscan

help yousticktobetter eatinghabits.

Likewise, hanging out with those who

aren’t so committed canhavea negative

effect. It’san extreme example,but The

Framingham Heart study found that if one

sibling becameobese, the chance another

sibling would alsobecome obese

increasedby 40 percent.You mightthink

that this could be putdown to genetics,

but not so. The samething happened ifa

person’sspouse becameobeseand, more

interesting still, participants who had a

friendwho becameobese saw a 57per

cent rise in their likelihood of becoming

obese.So it’s clear that thepeople around

youcan have a huge influenceon your

diet – and notnecessarily a good one!

Butthe same study also found your loved

ones andsocial circle can help youto

maintain ahealthy weight. Gota buddy or

group of mates that arealwayson about

thelatest health food craze?Checkout the

blogs andrecipe books belowto read up

on this year’s trends. Thenwhy notinvite

them allroundfor a healthy dinnerto kickoffa newapproachto your diet?

GOSOCIALButwhat if your loved ones and friends

aren’t ready to jump on thehealthy

bandwagon with you? Well,stepup social

media.According to Harvard Medical

School, good and badhealth habits can

spread through social networks‘in the

same way germs spreadthrough

communities’. Although thisleaves

potentialfor badhabits to be spread,

it does of coursemean good habitscan

be passedon, too. Jumpon Instagram,forexample, and you’ll uncover a whole

world of health and fitness inspo,from

tastyrecipes to amazing weight-loss

transformations. Checkout our must-

follow Twitter foodies over the page!

ebru ry 2015 | womensfitness.co.uk 7ebruary 2015 | womensfitness.co.uk

TH

TR N

REPORTTrends in food come and go,

even in the healthy eating

community, so what’s hot for

2015?Here’s our round-up

1

KALEThought you’d seen the last of

the green monster? Think again!

TimeOutNewYork predicts the

popularity of kale will continue to

rise – does this super-nutritious

veggie know no bounds?

2

CHICKENOK, so it’s not likethis little

beauty has ever been off the

menu,but it’s set to be front and

centre at all the hottest eating

spots this year accordingto food

trends website lostincatering.com. Great news for healthy

eating when you’re out.

3

PLANT-BASEDDIETS‘I’m seeing a real move

towards change in so many

areas, but I do feel plant- based

food is becoming more and

more popular,’ says Saskia

Gregson-Williams, ballerina and

founder of healthyplant-based

food blog Naturally Sassy

(naturallysassy.co.uk).

4

KIMCHIFermented foods pack

some serious health benefits

and are great forthe digestive

system. And, according toTime

OutNewYork , it’s another

food on the rise this ye r.

5

HEALTHIERMENUS‘I think we’ll see some

incredible changes in theway

restaurants and cafés devise their

menus, providing much more for

those with a more natural,unprocessed diet,’ says Saskia.

‘I’m really hoping 2015 will be the

year forthe mainstream shops

and chains to get on board!’



: F O O D I E F U NNUTRITION


everyday

superfoods, from

blueberries to eggs,

it featuresat

least two

superfoods per

recipe, ensuring

you’re getting the

most outof every single meal.

● SuperfoodsAtEveryMeal byKelly

Pfeiffer, £12.99, (FairWindsPress)

LOG-T STIC

Fancysomeonlineinspo?Thesefab

foodblogsdefinitelygetourvote

naturallysassy.co.uk The lovely Saskia Gregson-

Williams isa balletdancer in

training, who, step bystep,

hastransformed herdiet to

fuel herdancing andovercome a history of

eczema. After cutting out dairy, Saskia rid

herself ofpersistenteczema, butit wasonly

after a particularlynastybout of food

poisoningthat her realinterest in healthy

eating developed. The long road to recovery

– and back todancing fitness – led herto

investigatethe role of food as healer andfuel

forlife. After childhoodfussyeating and

teenage years living off sugar, Saskia cut

meat, glutenand sugar (as well as thedairy

she’dalready culled) outof herdiet.Her blog

isa testament tothe fact that even without

these seemingly everyday dietary staples,there’s an absolute wealth of options

Serves4

● 1 butternut squash

(approximately

800g),peeled,

deseededand

choppedinto4cmcubes

● 1tspolive oil

●Small bunch of

freshsage leaves,

roughly torn

●300g Classic

Greekyoghurt

●200g Parmesan,

grated

●

Saltand black pepper

1Preheat the oven

to 180°C/350°F/

GasMark 4.

available. From pancakes to raw lasagne,

Saskia’sbloghas us hooked.

loveandlemons.comThisgorgeous blog compiled

byJeanineand Jackis a big

favein theWF office. The

photography is beautiful and

therecipesare trulyinspired. While Jack and

Jeanine aren’tvegetarian perse, many of

their recipes are, as they’re keen toencourage

peopleto embrace andenjoytheir veggies!

Jeanine quotes Michael Pollan’sfamous

quote‘Eat Food. Nottoo much. Mostly Plants’

as herinspiration. One of ourfaverecipesis

the ‘Portobello Pups’. De-lish.

deliciouslyella.comThisbeautifulblogs takes

simple ingredients and a

pinchof inspiration to create

some stunning dishes. Plus

Ella encouragesyou to enjoy yourfavourite

disheswitha twist.Can’t crack theFriday-

night pizza habit? Lovea choccybrownie? No

problem, Ella hassome clever food swaps

thatmake eating well a complete breeze!

Ella’s commitment to a healthier way of life

waskicked into actionaftersuffering from a

rare illness,which left herbedridden 95 per

centof the time. Conventional medicine

didn’t seem tobe having anyeffect, so Ella

started looking into alternativeoptions.She

gaveup meat, dairy, sugar, gluten and

anything processed, plusall chemicalsand

additives. Transforming her eating habits

helped Ella take control of herillness andher

blogis a way for her toshow usallhow easyit

can beto make changes tothewaywe eat.

Welove Ella’s blueberryporridgeand hercourgette pastais a must-try!

@celery_

cupcakesJemma

Andrew-

Adiamahis a foodbloggerandhealthandnutrition

activist. Weloveherrecipe

inspo tweets andcute

foodiepics– yum!

@madeleine_

shaw_ Nutritional

healthcoach

Madeleinetweetsall thingshealthyeating: tipsof the

day, hotnew healthy-eating

spots andtasty looking

foodiepictures!

@ohsheglowsAmericanfood

bloggerOh She

Glowswrites

a blogpacked withveganplant-basedrecipesand her

tweets give yousome great

veganideas. Plusthe

photographyis amazing!

TWEET,RETWEETTwittercanbe agreatsourceofrecipeandfoodie inspo, so

we’vehadaquick twitter seshtofindour favefoodies tofollow


I C T U R E S : D A V E B I E S S E ; D E L I C I O U S L Y E L L A . C O M ;

N A T U R A L L Y S A S S Y . C O M

; S A M F O L A N P H O T O

R

P

Y

; S H U T T E R S T O C K

BUTTERNUTSQUASHAND

SAGEBAKEFrom TotalGreekYoghurtCookbook

bySophieMichell



1

BEYOURSELF!

WhenI startedup

NaturallySassy, mymain

mission wasto notonly

sharedelicious,healthy

recipes, but toget my

personalityacross. Iwanted to telleveryone

justhoweasyhealthy

eatingis andhow

scrumptiousit

canbe, in a relatable,

non-preachy way.

2

QUALITYOVER

QUANTITY

I’ve always taken timeover

everyrecipeon myblog; I

want themto be simple,

deliciousand thebest they

canpossiblybe beforemyreaders try them. The

betterthe recipes arethe

more peoplewill keep

comingback. It’sbetter to

have two incredible

recipes, than 10 recipes

thatare justok!In ballet

they say ‘you’re only as

good as your last

performance’ – thesame

ruleapplies withrecipes.

3

ENGAGEWITH

YOURREADERS

The bestthing has tobe

engagingwithreaders,

followersand other

extraordinary people in

theindustry.Don’t limit

yourself toone posta

week;chat to your peers,

holdsupperclubs orhosta

plant-basedbreakfast.

4

PRESENTATION

Presentationis key

– who wants tosee a

pancake that looks like

scrambledeggs?! When I

startedI hadnever even

pickedup a camera, let

alone thought about the

way myfoodwas‘styled’!I

wasmuch moreinterested

inthe foodgoing intomy

mouth than positioning itbeautifully. Nowthe styling

andphotography is oneof

myfavourite things. And

don’tbe afraidto trythe

styleof photographing you

like best. Be original.

5

NEVERGIVEUP!

I startedmy blogto

share mypassion for

healthy,nourishingfood

andI always thought that

if only oneotherperson

saw itand was inspiredI’dbe happy. When it grew

and I foundmyself ina

communitywholike what I

do, thatwas a big bonus!

● 100goats

●2-3Medjool dates

●360ml oat/

almondmilk

● 1 banana

● 1 tbsp Aduna World’s

BaobabPowder

●50gbrownriceflour

●50g blueberries

●Coconut oil

1Start bygrinding

downtheoatsina

blen r

, grinderor food

processoruntil they

resemble flour. Set

toone side.

2Addthe dates

andoatmilk to

theblender andblend

untilthe date pieces

havebeen obliterated

into tinyfragments.

3Break up the

banana into

smaller piecesand add

with thebaobaband

brown riceflour.

4Blend untilthe

mixis thickand

smooth. Then stir in

th blueberries.

5Ina frying panadd

a littlecoconutoil

andspoonsome ofthe

batter onto thepan

(about 1/3 cup). With

a knife,spread the

mixture soit’s round

– you wantto make a

small pancakeso don’t

beafraidif there isa lot

ofmi

xture on top.

6Cook on each side

forroughly2

minutes, flip with a

spatula and repeat

onthe otherside.

Repeatwiththe rest

ofthe mixture.

7Addany extrasyou

likeon top,e.g.a

drizzle ofdate syrup or

agaveor

, my favourite,

a generous spoonful

of almondbutter!

2Placeall thesquash

cubes in a shallow

ovenproofserving

dish, approximately

15 x 20cm. Seasonthem well, drizzle the

oiloverthe top andtoss

tocoatall thecubes.

Roast for30 minutes.

3Remove the dish

from theoven

andmixin the torn

sageleaves and

yoghurt.Sprinkle thecheeseoverand cook

fora further20-30

minutes, or until the

squash is ten r.

BANANA

ANDBAOBAB

PANCAKES

BySaskiaGregson-Williams(naturallysassy.com)

ST RTYOUROWNFOODIE LOG

Saskiagivesyouhertoptipsformakingwaves intheblogosphere

‘Butternutsquashissuch

aversatileingredient – I

strugglenottooveruse it

inmymenus ’ saysSophie.

‘Sage is itsperfectmate

and, combinedwiththe

Parmesanandcreamy

yoghurt, thisbake isa

blinder. This goeswithso

manydishes– roast legof

lambwouldbemyfave.’

‘Pancakesaredefinitelymy

favouritebreakfastand,

let’sbehonest,who

doesn’t love them ’ says

Saskia. ‘Theseblueberry

andbaobabpancakesare

delicious,andreallygreat foryou, too.There’s

nothingnottolove.Plus,

they’regluten-free,

sugar-freeandvegan!’



R

E

I

T

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

NUTRITION


lmond

coconut an d

date cake

Fresh n

Want tocookhealthy foodthattastesamazing, too? JordanBourke’sNatural

FoodKitchengets you started

natural

: S O M E T H I N G S P E C I A L

JORDANSAYS:

Thiscakecame

togetheronewinter

eveningwhenMrsB

asked for a cakethat

wecould indulge

inwhilewatching

a film. Imadethe

most of leftover

ingredientsatthe

time,butafter

a littlesubsequent

tweaking, this supremelymoist

cakeis nowthe

most popular of

allmycakes.



eallwant

toeat

healthily,right?Sure!But

sometimes,when

itcomestoactually

cookingthosehealthy

meals – that tastegood

too–westruggle to

findthe timetomake

that littleextraeffort.

Indeed,according toJordanBourke,author

ofNaturalFoodKitchen,

it’s lackoftimeand

inspirationthatputs

peopleoffcookingtheir

ownmealsthemost.‘Then,whenyou

dofinally thinkof

something, yourealise

thatyou’remissing

halfof theingredients

youneed,andcan’tbear thethoughtof

a tripto theshops.So

youhavepasta.Again.’

Sound familiar?The

goodnewsis Jordan

swears thatheartier,healthierfoodcanbe

easyto integrate intoyourdaily life. ‘Byits

verynature,healthy

food isaccessible,’ he

says. ‘We’ve justbeendistractedbypre-

packagedconvenience

foodsoverthepastfewdecades.’Jordan

arguesthatthe notion

ofhealthyeatingmight

beskewed toapoint

thatit seemsoutof

reachto regularpeople.So,rather than

gettingobsessive

aboutallof thecrazy,

healthyingredients

noneof uscaneven

pronounce, hesuggestswegiveourselvesa

majorhealthboost

simplybygoingback to

basicsandcooking

foodwith fresh

ingredients. ‘Everybodyhasa decentmarket

nearby, ortherearenow

countlessfruit andveg

boxdeliveryservices

available that’ll get

toyou regardless ofwhereyou live,’ headds.

Ifyou’re smartaboutit,it’sprettyhardto go

wrongcooking

withhealthy, fresh

ingredientsathome.Butjust rememberto

optforgood-for-you

alternativeswhenthere’sachoice.

‘Reduceaddedsugar

incookingwhenyou

can,’advisesJordan. ‘In

baking,driedfruit can

beused togreateffectasthefibreis retained,

whichslowsdownthe

rateof sugarabsorption

intoyour blood.’Aswell

asthis, rememberthe

little ingredients thatreallypacka flavour

punch, likecitrus juices

andzest.NaturalFood

Kitchen is filledwith

greattips like this

thatwillhelpyou toadoptahealthier

lifestylewhilekeeping

yourtastebudshappy

andyourhunger

satisfied.Ready togetstarted?Try these

inspiring,scrumptious

recipesstraightfromJordan’snewbook.

Serves8–10

Forthecake

●200g wholealmonds

● 100g desiccatedcoconut

● 100g stoned/pitted

Medjooldates

●3 eggs, beaten

● 150gcoconutpalm sugar● 150ml sunfloweroil

●50ml/3tbsp coconut milk

●8 cardamom pods,

shellsremoved,

seeds groundto

a powder

●Zest of1 unwaxed

lemon,finely grated

● 1tsp bakingpowder

●¼tsp seasalt

● 1tsp pure vanilla extract

● 1tsp rosewater

Forthe syrup● 1tbspcoconut oil, melted

●2tsp freshly squeezed

lemonjuice

●50ml/3tbsp pure

maple syrup

Toserve

●4tbspcoconut chips,

lightly roasted

●2tbsp dried rose

petals (optional)

●250ml soyaor Greek

yoghurt mixedwith1tbsp puremaplesyrup

and1tsp rose water

1Line a 20cmloose-

bottomed cakepan

withparchment paper

.

Preheat theovento 170°C

/325

°F/Gas Mark3.

2Placethe almondsand

desiccatedcoconut in

a food processorand blitz

until thealmonds arevery

finelychopped, butnot

a paste, andremove toa bowl. Add the datesand

eggs intothe processor

andblitzuntilthe datesare

finelychopped andmixed

into theeggs.Add into the

bowl with thealmonds

and the restof the cake

ingredients and mix

thoroughlyuntil well

combined. Pourinto the

prepared cake panand

level out. Bake in thecentre

ofthe oven for40-45minutes oruntila skewer

inserted intothe centre

comesout clean.Remove

and leave tocool for 10

minutes, then turn outof

the

panontoa cooling rack.

3Combineall thesyrup

ingredients together

anddrizzlehalf ofthe mix

over thecake.Whenready

toserve,pilethe coconut

chips androsepetals, if

you’re usingthem, onto

thecentreof thecakeanddrizzle over the remaining

syrup.Thiscake is

particularlynice serveda

littlewarmwiththe cool

yoghurt on theside.

Serves4

●Extra virginoliveoil

●½ an onion(about 70g),

finelychopped

●200gshelled broad/

fava beans

●200gshelled fresh peas

●2 eggs

● 1 garlicclove,crushed

● 1 small handfulfresh

mint leaves

● 1 lemon, zested

●Seasalt

●Freshly groundblack pepper

●300gfine asparagus,

woody endsbroken off

●½tsp dried chilli flakes

1Placea frying panover

a medium heat with1

tablespoon ofoliveoil,add inthechopped onion andsauté

for 10 minutes untiltranslucent,

makingsurenot tolet them

olour

. Keepto one side.

2Bring a large saucepan of

water tothe boil. Addin

the broad/fava beans, one

minutelater addin thepeas,

leaveboth toboil fora further

3 minutes, then remove the

beansandpeastoa bowl

of ice-cold water,reserving

the

pan of boiling water.

3Gentlylower theeggs intothe boiling water.Turn

down theheat a littleand

simmerthe eggsfor 6 minutes

exactly, thenremove from the

pot (reservingboiling water

again)and plunge the

eggs

intocold water.

4While theeggs are

cooking, remove the

outer skin from thebroad

/favabeans. Drainthe peas

andbeansand addtoa food

processor withthe onion,

garlic,mint,lemonzest,2

tablespoons ofoliveoil and

¾ teaspoon seasalt.Pulse

a few times onandoff,

scraping down thesides,

untilcombined.I like it with

a little bit ofbite,so I don’t

completely blitz thepeas and

broad/favabeans,but it’s up

toyou.Adjustthe seasoning

with salt, pepper anda little

mor

e oliveoil if necessary.

5Afteryou haveremovedtheeggs,add 1 teaspoon

ofsalt tothe boiling water

andadd in theasparagus.

Boil for2-3 minutes,

dependingon theirthickness,

untiljust ten er

, with a little

bite.Place the asparagus

into cold water tostop them

ook

ing,removeand drain.

6Toserve, carefully

remove theshellfrom

the soft-boiledeggs. Spoon

some ofthe purée onto a plate,

topwithsomeasparagusspearsanda quarter ofan

egg,then sprinkle over some

dried chilliflakes anddrizzle

over a littlemoreoliveoil.

Serve immediately

.

ALMOND,COCONUTANDDATECAKEWITHROSEWATERANDCARDAMOM

PEA,BROADBEANANDMINTPURÉEWITHASPARAGUS,SO

-BOILEDEGGANDCHILLIFLAKES



UTR T O : S O M E T H I N G S P E C I A LNUTRITION

Serves 4

●Extra virginolive oil

● 1 onion,diced

●4 garliccloves,crushed● 1 head of cauliflower,

cut intoflorets,

(about 450g)

●Vegetablestock,

about 800mlor

enoughto cover

● 1 bunch Swiss chard,

about 400g, leaves

removed from the

thickstalks

●4 seabass fillets

●Small bunch offresh

flat-leaf parsley,

finelychopped

●Seasalt andfreshly

groundblack pepper

1Pour 2 tablespoons of

oliveoil into a large

frying panovera medium

heat.Add intheonion and

sweat for10 minutesuntil

soft.Addin almostallof

thegarlic andcookfor

oneminute, then addin

the cauliflower,stir

everything together and

cook for2 minutes.

2Pour in enough

vegetable stock

tobarely coverthe

cauliflower.Bring toa boil, reducethe heat and

simmeruntilsoft.Drainoff

thestock through a sieve/

strainer and discard.

Putthe cooked onion,

garlicand cauliflower

into

a food processor

.

3Blitzuntilyou have

a verysmoothpurée,

adding ina drizzle ofolive

oilif needed.Taste and

adjust theseasoning if

necessary.If youare using

fresh stock,you will need

toseason it properly with

salt. If you’re using stock

cubes you maynot need

anyaddedsalt atall. Keep

themi

xturewarm.

4Placethe chard

stalksin a largepot

of boiling salted water.

Cook until just ten er,

butnot limp. This should

take about 3-4minutes,

depending on the

thicknessof thechard

– taste a small piece to

Serves3-4

●3 mediumaubergines

●Seasalt

●2 onions,about245g,

thinly sliced

●5 garliccloves,crushed

●2tspcoconutpalm sugar

● 1tsp smoked/Spanish

paprika●300gbaby plum or cherry

tomatoes, finelychopped

● 1 large handfulfreshflat-leaf

parsley,finely chopped,

plus extra togarnish

●Freshly groundblack

pepper

● 100mlextra virginoliveoil

●Juice of½ a lemon

1Rinsethe aubergines.

Keepingthe stalkson, peel

off4-5 vertical 2cmstrips of

skin, from topto bottom,leaving a space betweeneach

peelso you areleft with strips

ofskin andexposed flesh

aroundthe aubergine. Make a

vertical cutrightthrough the

centre, from topto bottom,

butleavebothends intact,so

the2 halvesholdtogether

.

Sprinkle plentyof saltover

theexposedfleshand inside

theverticalcut andleavein a

colander witha weighted

plateon topto drain outsome

ofthe bitter juices.

2Meanwhile makethe

filling. In a frying pan,

gentlysweat outthe sliced

onionwitha splashof oilover

a medium heat until soft and

translucent.Takecare not to

colourthem.Add inthe

garlic,coconutpalm sugar

and smoked/Spanish paprika

andcookfor another couple

of minutes, without burning

thegarlic. Stir inthe tomatoes

and the choppedparsley.

Seasonwithsalt andpepper n remove from heat.

3Rinsethe salt offthe

aubergines, gently

squeezing out any excess

liquidand patdry. Laythe

aubergines in a medium-size

potthatwill just fitthem

snugly

, divide allthe tomato

mixture between them,

gentlyand carefullystuffing it

into theincisionso as notto

pull the2 halvesapart. Cover

with theolive oil, lemon juice

andenoughwater tosubmergeabout¾ ofthe

aubergines.Add ina good

pinch ofsalt andpepperand

place ona medium-highheat.

Once bubbling,reduce the

heat tolow andleaveto

barelysimmerfor 1 hourwith

thelid on,untilthe aubergines

are completelysoft. You may

needto turn them once

halfway through. Tastethe

sauce andadjustseasoning if

necessary.Leave to cool.

Serve at room temp with theextraparsley sprinkled over

andspeltbreadto mop up

theliquid. Theflavouris even

betterthenextday, soit isa

great oneto make inadvance.

JORDAN SAYS:

Imam bayildi is the original

Turkish name for this dish;

literally meaning the imam

fainted. Thestory goes the

imam was either so overcomeby the superb taste of his

wife’s dish, or so horrified by

the quantity and cost of olive

oil she used,thathe fainted!

IMAMBAYILDI (STEWEDAROMATICAUBERGINES)

SEABASS, CAULIFLOWERPURÉEANDSWISSCHARD


http://slidepdf.com/reader/full/womens-fitness-february-uk 113/168February 2015 |womensfitness.co.uk 113

Makes4-5 wraps

●250gdried

chickpeas,

soaked overnight

●200g freshshelled

broad/favabeans, or

dried splitbroad/

favabeans,

soaked overnight

●5 garliccloves,

peeled

● 1 small redonion,

peeled and

roughly chopped●Big handful

coriander, leavesonly

●Big handfulflat-leaf

parsley,leaves only

●¼tsp cardamom,

pounded,or ground

cardamom

● 1tsp groundcumin

● 1tsp smoked/

Spanishpaprika

●½tsp bakingpowder

● 1tsp seasalt

●Sunflower or

othervegetableoil, forfrying

●Pitta bread or wraps,

speltor gluten-free,

if required

●Sambal orotherchilli

paste, toserve(some

chilli pastescontain

refinedcanesugar, so

checkthe ingredients

if you areavoidingit)

●Houmous, toserve

●Rocket, to serve

●Cherry tomatoes,

toserve

1Drainthe chickpeas

(and the broad/fava

beans, if you areusing

dried).In batches, addthemintoa food

processor withthe

garlic,red onion,herbs,

spices,baking powder

andsalt. Blitz until

everything is finely

choppedand verywell

combined. Usingyour

hands, firmlypressthe

mixture intoslightly

flattened small

golf-ball shapes.

Placeon a tray

and refrigeratefor30 minutes.

2Pour 2.5cmoil into

a medium-size

frying panand setover

a medium-highheat.

Testthe heat byadding

ina piece ofbreador

a verysmallpiece of

thefalafel mixture – it

shouldbrown in about

40-50 seconds when

ready. Addthe falafel

in batches, butdon’t

overcrowd the

panas itwill bring

the temperaturedown.

Fry for a couple of

minutes on each side

until goldenbrownonthe outside. Remove

anddrainon paper

towels. Keepwarm

while you cook off

the rest ofthem.

3Toast a pitta bread

orwarm a wrapin

theoven, spreadwith

a generous amount of

houmousand as much

ofthe spicepasteas

you like. Addin 4-5

falafelwith some

rocket and halvedcherrytomatoes.

Tightly wrap it up and

eat immediatelywith

some extrahoumous

andsambalon theside.

check.Remove,drain and

season with a pinch ofsea

saltand a drizzle ofolive

oil. Boil thechardleavesin

thesame way,but remove

after 2 minutes, drain well

andseasonwithsaltand

oliveoil. Keep warm.

5Placetwo non-stick

frying pansover

a medium-highheat.

Drizzle a littleolive oil

over thesea bassfillets,

just enoughto coat

both sides.Seasonwith

saltand pepper and,

when hot, place 2 fillets

in each pan,skin-side

down.Fryfor 3 minutes

without moving, then

turnover andfryfor

a further2 minutes.

Mixthe choppedparsley

andthe remaining

crushedgarlic with

a pinchof sea salt and

enough oliveoil to

re

tea looseparsley oil.

6Spoon some ofthe

cauliflower purée

onto a plate,placea sea

bassfillet on topwith

thechardtwisted in

andaroundthe fish.

Drizzle oversome

parsley oiland serve.

JORDAN

SAYS:

Thisvelvetysmooth

cauliflowerpurée

issogooditcould

even standalone

asa soup.Justadd

insomeofthecookingliquidwhen

blitzinguntil you

reach theright

consistencyandtop

withtheparsleyoil.

FALAFELWRAPWITHHOUMOUS

ANDSAMBALDRESSING

JORDAN SAYS:

Apartfrom thetime it takes

tosoak thebeans (overnight),

falafel isquickandeasy

tomakeathomeand

perfect fora lazySunday

ora casualmealwithfamily

and friends. Ifyou can’tget

thebroad/favabeans,

youcanalsomake these

falafelwith chickpeas.



UTR T O

NUTRITION : S O M E T H I N G S P E C I A L

W NT MORE

IDEAS?

Theserecipes are taken

fromNatural Food

Kitchenby JordanBourke

(£16.99,Ryland, Peters &

Small.Photography: TaraFisher).Women’sFitness

readerscan buythe book forthe specialpriceof

£11.99,includingP&P withinthe UK. To order, call

01256 302699 andquotereference GLRK2K.


U V

P I C T U R E S : T A R A F I S H E R

Never leave

your kitchencupboardsdevoid ofthese must-haves…

Porridgeoats.

Theanswer to

allyour healthy-

breakfastprayers!

Cookgentlyfor eight

minuteswith rice or

almondmilk, dried

fruits,nuts,seeds

anda littlecoconut

oil andnutbutter

e atthe end.

2

Coconutoil.

Full ofessential

fats, including

lauricacidand its

provenantiviral

properties. Useit

forfrying,baking

n even incurries!

Nuts.Whether

rawas a snack,

roastedin saladsor

ontopofsavoury

dishes,nuts

addflavour

and texture

toyourdiet, as

well asplenty

ofhealth

benefits, too.

JORD N’S

TOP 3

KIT HEN

STAPLES

Serves4-6

●4 chicken thighsand 4

wings

●Extra virginoliveoil

●Seasalt

● 1tbsp spicemix

● 1tsp dried chilli flakes

● 1 redonion,halvedand thinly sliced

● 1tsp groundcinnamon

● 1tsp groundcumin

●3 garliccloves,crushed

●250g quinoa

● 12 dried apricots, sliced

●Zestof½ an

unwaxed lemon

● 1 handfuleach offresh

flat-leaf parsley,

mintand coriander

leaves, chopped,plus

extra toserve

●

1tbsppomegranatemolasses, or

lemonjuice

●Freshly ground

blackpepper

●Rosepetals (optional)

1Preheat the oven

to 190°C/375°F/

s Mark5.

2Placethe chicken in

a large roasting

tray anddrizzle over

1 tablespoon ofolive

oil, just enoughto coatthem. Seasonwithplenty

ofsea salt andsprinkle

over thespicemix and

chilli flakes. Use your

hands tomassagethe

spicesinto the chicken.

Roast for25-30minutes

or untilcookedthrough

andtheskin iscrispand

golden.Keep warm.

3In a large saucepan,

gentlysautéthe red

onionin a littleolive oil

untilit's soft. Addin thecinnamon, cumin,garlic

and1 teaspoon salt and

fry foranother coupleof

minutes untilaromatic.

Add inthequinoaand

just under doubleits

quantity of water,

about 500ml. Bring to

a boil, then reducethe

heat tolow andplacethe

lidon top. Cook forabout

12 minutes, then remove

thelid andcontinuetocook untilall thewater

hasbeen absorbed and

thequinoa isquitedry.

Turnoff theheat and

addin thesliced apricots

andthe lemon zest.

Stir inthe herbs,

pomegranatemolasses

(or lemonjuice), and

seasonto taste with

a littlesaltand pepper.

Gently combine

ever

ythingtogether

.

4Plateup thequinoawiththe chicken

ontopandthe

remaining herbs and

rosepetals scattered

over thefinisheddish.

SPICEDCHICKENWITHQUINOA,LEMONZESTANDROSEPETALS

JORDAN

SAYS:

Fora vegetarianversion, swap

hechicken for

oastedsquash,

andusevegetable

tockinstead.



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T KE ON NEW H LLENGE

JOIN THE FIGHT IN 2015Coronary heart disease is the UK’s single biggest killer.

By taking part in one of our events and raising sponsorship

money you’ll help fund research that saves lives.

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bites

He

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Want tofillyour trolley

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Gone are the dayswhenyouwrapped food in

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oftenoverlooked, butnutritionistDr

CarinaNorrissays, ‘Theymaynothave

such a sexy imageasacai berries,baobab

fruitandwheatgrass,butthey’rea lot

less expensiveandeasiertogethold

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FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING

G TYOUR

COFFEEFIX!

I N S E A S O N :NUTRITION

CRE MYD ILYCOFFEE

Put240mlofyour favourite

coffee,1tbspcoconutoil,1tsp

organicunsaltedbutter (or

non-dairyalternative) and¼tsp

vanillaextractin ablender.

Blend forabout20seconds

anddrink immediatelyfor

adeliciously creamycoffee

withlotsofgood f ts.

ESPRESSO ROWNIES

Place 110gchoppedwalnuts

and110g choppedalmonds

ina foodprocessoralongwith

6pittedMedjooldates and

blenduntilalmost dough-like.

Add60g cocoapowder, 1tbsp

instantcoffee,1tspvanilla

extractand apinchof sea

saltandblend, ensuring it’s

allmixedwell. Linea loaftin

andpourin thenutanddate

mixture,pressingdownfirmly.

Refrigeratefor at least anhourbeforeslicing into cubes and

storingin anairtightcontainer.

COFFEE-FIGCOMPOTE

In amedium-sizedsaucepan,

combine300mlbrewedcoffee,

200gdried figs,1tbsphoney,

½tspcinnamon,2 cardamom

pods,2-3cloves(totaste)and

thezest of1 orange. Bringto

theboil andsimmerfor20

minutes.ServewithGreek

yoghurt,or chillanduseontop

ofyourbreakfastporridge.

offee

Thinkingofgivingupcaffeinethis newyear?Don’tbetoohasty–coffeeoffersmorehealthbenefitsthanyoumaythink

offeeoftengetsbadpress,which

– insomecases– isforgoodreason,

especially ifyou’redrinkinglotsof

itoralwaysusingit asapick-me-upin the

afternoon.However, thereare lotsof health

benefitsintheselittlebeanstoo,whendrunk

inmoderationandnotina calorie-ladenwhite

chocolatemochawithwhippedcreamon top!

Let’s startwiththeliver.Researchhasshown

thatdrinkingtwoormorecupsadaycanhelp

protectyourliveragainstcertaindiseases,

includingcirrhosis.Coffee

isalsopackedfullof

antioxidantsand,forbig

coffeedrinkers, isoften

thebiggestsourceofantioxidants inthe

diet.Antioxidantsare

importantformany

reasons, including

helpingprotectagainst

freeradicaldamageand

thereforediseasessuchascancer

andAlzheimer’s.Butthatdoesn’tmean

thatcoffeecanreplaceallthoseamazing

antioxidantsfromfruitandvegetables!

Weallknowthatthecaffeineincoffeecan

helpwithenergylevels,as itisoftenfoundin

energyandsportsdrinks,and,ofcourse,many

peopleuseittohelpthemgetthroughthat‘4pmslump’.However,caffeinecanalsohelp

improveyourmemoryandmood.Whenyou

drinkacupof

coffee, thecaffeineisabsorbed

intothebloodstreamandtravelsto

thebrain.Onceinthebrainthecaffeine

blocksaninhibitoryneurotransmitter

calledadenosine,whichinturnallowsan

increaseinotherneurotransmittersthat

help fireyourneuronsandincreaseyour

alertnessandmemory. Thereisalso increasing

evidencethatcoffeecanhelpprotectagainst

neurologicaldiseasessuchasAlzheimer’sand

Parkinson’sandreduce

theriskofdepression,too.

Coffeealsocontains

someessentialnutrients

includingB vitamins,magnesiumand

potassium,and isn’t

dehydratingonthe

bodyassomemaythink.

Accordingtoresearch,

coffeeis infactalmost

ashydratingasplainwaterandcounts

towardsyour totaldailyfluidcount,plus

it’s lowincalorieswhendrunkblack.

Dobecarefulwithcoffee, though,assome

peoplecanbereallysensitive toit. Evenone

cupcancause‘caffeineshakes’wherethe

bodyfeelsa bitjitteryandshaky,orcause

nausea. Itcanalsocausea slightincrease inbloodpressure,so ifyousufferfromhigh

bloodpressurethencoffeeis bestavoided.

FOODFOCUS

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Superfoodstats

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NUTRITIONF R E S H F L A V O U R S :

Ses me crust

eds lmon with

pickled daikon

ewye r,

For amoderntwist onthe traditional,take inspiration fromDonnaHay’slatestcookbookTheNewClassics

newmenu




122 fit k | F b 2015

: F R E S H F L A V O U R SNUTRITION

GRILLEDBEEF

TACOS

Serves8

● 1 brown onion, sliced

● 2 longred chillies

● 2 clovesgarlic

● 2tbsp vegetableoil

● 2 sprigs coriander

(cilantro), chopped

● 1tspground coriander

(cilantro)

● 1 x 500g rumpsteak, trimmed

● 1 x quantitycornmealor flour

tortillas (seerecipe below)

● Lettuceleaves, sourcream

andlimewedges,to serve

1Heata chargrill panor

barbecue overhighhe t.

Chargrill or barbecue the

onion, chillies ndg rlic,

turningfrequently, for4-5

minutes oruntil softened.

Placetheonionmixturein

afoodprocessorwith theoil,

cori nderst lks ndpowder

ndprocess until p ste

forms. l ce thebeef in bowl

and pourover thepaste.Cover

with plasticwrap andrefrigeratefor 2 hours

orovernight tomarinate.

2Preheata chargrill pan

or barbecue over high

heat. Chargrill or barbecue

thebeeffor4-5 minuteseach

sidefor medium-rare or until

cookedto your liking.Set

s ide. Slice thebeefand serve

inthe tortillas with lettuce,

sourcream, guacamole,

ch rgrilled

chillies, salsa roja

(seebelow),

and limewedges.

or thecornmeal

tortillas – akes18

2 cups (340g)white

cornmeal

●2 cups (300g) plain(all-purpose) flour

● 1tbsp seasalt flakes

●60g cold lard,

chopped

●2½ cups(625ml)

hotwater

SESAME-CRUSTEDSALMONWITH

PICKLEDDAIKON

Serves4

● 500g daikon, peeled

and thinly sliced

● 1tbsp seasalt flakes

●¼ cup(60ml)rice vinegar

●¼ cup(55g) whitesugar

● 1tbsp white sesame seeds

● 1tbsp black sesame seeds

●4 x 150g salmonfillets, skinon

● 320gsoba noodles

●¼ cup(60ml)kecap manis(Indonesiansoy sauce)

● 3 green onions (scallions),

thinlysliced

●¼ cup(25g) pickled ginger

1Place thedaikonin

a non-metallicbowl and

sprinklewiththe salt. Set

aside for30 minutes.Rinse

well. Place thevinegar and

sugarin a smallsaucepan over

high heat andbring totheboil.

Allow tocool slightly and pour

over thedaikon.Set aside.

2Place thesesame seeds

ona trayandmix to

combine.Pressthe salmon,

skin-side down, into the

ses me seedsto coat.

3Heata large non-stick

frying pan over medium

heat andcook thesalmon,

skin-side down, for3 minutes.

Turnand cookfor a further

2 minutes or until cooked

toyo

ur liking.

4

Cook thenoodles ina large

saucepanof boiling waterfor4-5 minutes or until softened.

Drain, return tothe saucepan

withthe soy sauceand tossto

coat. Top thenoodleswith the

salmon, spring onion and ginger

and servewiththe daikon.

r

h heat.

cuethe

nd garlic,

uently, for4-5

r until softened.

e onion mixturein

d processor with theoil,

riander stalks and powder

and processuntila paste

forms. Placethe beef ina bowl

in t

sourc

chargrill

(see below ,

Forthe cornme

tortillas –Makes 18

●2 cups(340g)white



F b 2015 | fit k 123

Makes 12

●400gfirmwhitefishfillets,skinoff,trimmed

andchopped

● 3cmpiece(15g) fresh ginger,

peeledandchopped

● 1 clovegarlic,crushed

● 3coriander(cilantro)

roots,chopped

● 3kaffir limeleaves,

roughlychopped

● 2tbsp sweet chillisauce

● 1tspfish sauce

● 1 eggwhite

●Seasaltand cracked

blackpepper● 2 stalks lemongrass,

halvedlengthwaysand

cutinto 12 lengths

2t spveget leoil

or thechillidressing

● 1 cup(220g)c ster sugar

● 2/ 3cup(160ml)

white vineg r

●6kaffir lime leaves

●6 longredchillies, sliced

1Tomakethe chillidressing,

place thesugar, vineg r,

lime leavesand chilliin a small

saucepanoverhighheat

andbring tothe boil. Reduce

heat tolowandcookfora

further 4-5minutesor untilthickenedslightly. Setaside.

2Preheatovento

200°C/400°F/GasMark 6.

Place thefish, ginger, garlic,

cori nder, limeleaves,chillisauce, fishsauce,eggwhite,

salt andpepperin a food

processor andprocess until

smooth.Shape tablespoonfuls

of thefishmixturearoundthe

topsofthelemongrassstalks.

Heat theoilin a largenon-stick

fryingpanovermediumheat

andcook theskewers, in

batches,for 3-4minutesor

until browned. Place the

skewerson abaking tray

linedwith non-stick baking

paperandbake intheovenfor5-6minutesor until

cookedthrough.Servewith

thechillidressing.

● 2tbspvegetable oil

or thechillidressin

up (220g)cas

cup(160

ineg

1Place thecornmeal,

flourand salt ina bowl

ndmixwell tocombine.

2Add thelard and, using

your fingertips, rub

into theflourmixtureuntil

it resembles fine

breadcrumbs.Add the

waterand,usinga butter

knife,mixuntilthe dough

comestogether. Knead

doughona lightly floured

surfaceuntil smooth.

3Preheata heavy-based

non-stick fryingpan

overhighheat.Divide

dough into 18pieces.Roll

eachpieceouttoa20cm

roundand cookfor 1-2

minuteseachsideoruntil

lightlybrowned.

Forthe salsaroja

– akes 1½cups

1Heat 1tbspolive oil ina

small saucepanover

highheat.Add 1 chopped

brownonionand1 crushed

clovegarlic,cookfor2-3

minutesor until softened.

2

Add1tbspredwine

vineg r, 1tbspbrownsugar,1 can(400g)

choppedtomatoes, sea

saltand crackedblack

pepper, andcook, stirring,

for 5-6minutesor until

slightly thickened.

LEMONGRASSFISHSKEWERSWITHCHILLIDRESSING



NUTRITION : F R E S H F L A V O U R S

W NT ORE

IDEAS?These recipes aretakenfromThe

NewClassicsbyDonnaHay (£30,

Hardie Grant).

Women’sFitness

readers canbuy

thebookfor the

special priceof

£28, including

P&Pwithin the

UK. To order, call01903 828503

and quote

reference 50497.

MUESLISLICE

Serves 14

● 125g unsalted

butter, chopped

●¼ cup(90g)

golden syrup

● 1 cup(100g)

rolled oats

●½ cup(95g) sultanas

●½ cup(85g) dried

cranberries

●½ cup(75g)

chopped driedapricots

●½ cup(40g)

shredded coconut

●½ cup(30g)

chopped dried

apples

●½ cup(75g)

self-raising

(self-rising) flour

●½ cup(90g)

brown sugar

1Preheat oven to

180°C/350°F/Gas

Mark4. Placethe

butter and golden

syrupin a small

saucepan over lowheat andcook,

stirring, untilthe

utter ismelted.

2Placethe oats,

sultanas,

cranberries,apricot,

coconut, apple, flour

andsugarin a bowland

mixto combine. Add

the butter mixture

ndmix to combine.

3Usingthe back of

a spoon,pressthe

mixtureintothe base of

a lightly greased 20cm

x 30cmslice tinlined

withnon-stickbaking

paper. Bake for20-25minutesor until golden.

4Allowto cool

completelyin the

tin before cutting into

triangles to serve.



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T H E L A S T W O R D

N V RM SS

AN ISSUE

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O R D S : E L L I E M O S S P

I C T U R E S : V I C T A H S A I L E R / P H O T O R U N . N E T


T P

THECROPS!

ThishotnewbrafromOlympiaActivewearticksall ourworkout-wearboxes.●£60,fashercise.com

‘I never letmy highsget

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athleteto remember

why you fell in love

withthesport inthe

first place,especially

ontheharddays.’

TiffanyPorter,

EuropeanChampion,

CommonwealthGames

silverandWorldindoor

andoutdoorBronze

medalistoverthe100mhurdles

eepa level

head

WITTERCRUSH

This month we’re following

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fitnessPRNaomi White for

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Check her out at @Bambi_Nay

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women's fitness - february uk

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