Womens Health UK - 2019 - 12
Womens Health UK - 2019 - 12
Womens Health UK - 2019 - 12
BODY
JANUARY/FEBRUARY 2020 | £4.30
JILLIAN
MICHAELS REBOOT
Big fat lies: Busting food myths (P.40) • Finish line: Pro athletes post-glory (P.47) • Gym 101: A beginner’s guide (P.59)
WHAT DO
NUTRITION
EXPERTS
REALLY EAT?
RELATIONSHIPS
INSIDE THE WAYS
NEW TINDER TO SLAY
OF FITNESS WINTER
SKIN
JUST FLOW
WITH IT
FIRST PERSON
WOMENSHEALTHMAG.COM/UK
‘A BARBELL
YOGA FOR SLEEP,
STRESS, ENERGY
LEFT ME
AND FOCUS PARALYSED’
Welcome to
Women’s Health
ou can call us many things, completes sporting challenges that would
but meek we are not. In leave most of us in her wake and she’s a size
fact, at Women’s Health, 16. We’re both curvy, healthy, physically
we’ll never steer away fit women. So it stands to reason that you
from important topics can be bigger than the standard perception
simply because they’re of what fit looks like and still be healthy.
tricky or controversial. On a personal level, For me, what’s key is whether your
I’m one of the most honest and direct (some weight adversely affects your health. If
would probably argue blunt) people you’ll carrying excess fat hinders your ability
ever meet, so as head of this very influential to do normal things, if it makes life less
brand, it’s my job to ensure we present enjoyable, if it increases your risk of health
facts, scientific findings and the honest issues, then it’s arguably time to act.
opinions of some of the health industry’s At Women’s Health, we empower you to
most well-respected experts, even if that be the healthiest version of yourself. No
information won’t please everyone. magazine feature, social media story or
One person who doesn’t fear backlash online article produced by this brand will
over what she might say is Jillian Michaels. ever tell you what you should look like, nor
Proudly predating most Instagram fitness give you a clothing size to aspire to. But we
stars, she was on TV screens when many wouldn’t be doing our job if we didn’t offer
of you were teenagers, preaching her credible, science-backed information to
message about how to achieve a healthy help you lose fat if it’s in the interests of
lifestyle, and I chose her for our first 2020 Audience members will ask if we as a society your health to do so. And it’s far better
cover aware of her no-nonsense rhetoric have gone too far. Are we putting women coming from a reputable source like us than
when it comes to healthy choices and at risk by encouraging them to be accepting from the mass of misguided, misleading
bodies. I was obsessed with The Biggest of any size; any body-fat percentage? Are information out in the ether. Maintaining a
Loser – the global TV hit that shot Jillian we normalising obesity to the point that weight in your own healthy range is part and
to international fame – I watched it future generations are in danger of parcel of living your healthiest life, and just
religiously, often in awe of the superhuman developing potentially life-threatening as we deliver information and guidance on
achievements of the contestants. When health conditions? There’s no easy answer. how to take care of your fitness, mental
we spoke to Jillian at her Malibu beachfront On one hand, there’s a mountain of health, skin and gut, we’ll continue to deliver
home where we shot the photos for this credible evidence to support Jillian’s quality fat-loss content, too – whether that
issue, we asked her if The Biggest Loser claims. Excess fat can have a detrimental sparks a backlash or otherwise. So, if losing
could ever return to our screens. Candid effect on your health, both mental and weight is your priority this new year, our
as ever, she said no. ‘It would be considered physical. It’s undeniable that there’s an Total Body Reset supplement will give you
fat-shaming. Even though it isn’t, and it obesity epidemic in the UK, with two thirds the tools to make positive change.
wasn’t meant to be.’ Jillian went on to say: of the population considered overweight More than ever, I’m interested to hear
*SOURCE: ROYAL COLLEGE OF PAEDIATRICS AND CHILD HEALTH
‘We’ve gone so far in the opposite direction, or obese, and our children are getting fatter. what you have to say – find me on Instagram
we’re politically correct to the point of According to a 2017 study, more than one in @clairesanderson.
endangering people… obesity is not five children are overweight or obese when Until next month...
something that should be glamourised… they begin school, and one in three children
[but] no one wants to say it.’ I’m sure that, are overweight or obese by the time they
while many will applaud Jillian’s honesty leave primary school*. None of these
and audacity, there will be just as many statistics makes for happy reading. On the
people who passionately believe she’s other hand, perspective can make all the
betraying the huge groundswell in the difference. According to a BMI calculation,
movement towards female body-inclusivity. I’m borderline overweight – yet I barely
Claire Sanderson
It’s a difficult subject, one I come across drink, I limit my sugar intake, eat a Editor-In-Chief
all the time at the many events I speak at. wholesome, largely plant-based diet and
exercise five times a week. Our December
cover star, the incredible Jada Sezer,
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Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 5
January/February
K N OW H OW E AT S M A R T B E S T B O DY B E AU T Y L A B
9 | IF YOU DO ONE 31 | TAKE IT TO THE FRIDGE 59 | BURN AFTER READING 95 | A FRESH START
THING THIS MONTH... Nose around in the kitchens Our user’s guide to the gym New year, new you, and all that
of the health industry elite should take the fear away – starting with your complexion
11 | IN THE KNOW
News you can use, straight 38 | JACKFRUIT, FOUR WAYS 64 | HOW I GET FIT DONE 99 | SKIN DEEP
from the science lab For some meat-free muscle One reader shares why WH’s resident skin pro Dr
becoming paralysed couldn’t Jo Ward on light therapies
12 | ASK WH 40 | THE TRUTH ABOUT FAT quell her passion for fitness
How bad does your cold have Let’s get clear on the 100 | THE UGLY TOOTH
to be to swerve the gym? much-maligned macro 68 | GO WITH THE FLOW We’re all about health over
Yoga to help you cope with aesthetics, your smile included
14 | TECHNIQUE SCHOOL 44 | WASTE NOT, WANT IT whatever life throws at you
We’ll cross that (glute) Make a mussel stew; use the F E AT U R E S
bridge when we come to it leftovers for seafood spaghetti 73 | ROUTE TO WELLTH
A-lister Natalie Portman
15 | FOOD FOR THOUGHT 103 | OWN GOALS
The tide has turned and full-fat 74 | PT GUEST PASS The definitive guide to setting
dairy is enjoying a health halo A six-move body-weight sesh realistic New Year’s resolutions
right now, but is it warranted? with PT Anthony Fletcher and actually sticking to them
6 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
COVER PHOTOGRAPHY: DON FLOOD. STYLING: SASKIA QUIRKE. HAIR: CHLOE FRANCKE. MAKE-UP: ASHLEY KUCICH. JILLIAN WEARS: (ON THE COVER) SWIMSUIT, FRANKIES; JACKET, KAPPA (ON THE COLLECTOR’S
EDITION) BIKINI TOP, DAVY J; TROUSERS, C-CLIQUE AT PINKO; TRAINERS, ADIDAS BY STELLA MCCARTNEY (ON THIS PAGE) SPORTS BRA, NIKE AT ASOS; GILET, WEFIT AT PUSH RIO; BRIEFS, BEACH CAFE
of influencers – we
reckon she’s pretty
of fitness DVDs and
inspired a generation
– having sold millions
Don’t
fret, play
Tetris
‘Aidan is typing...’ Oh,
that nerves-inducing
period between the
blue ticks and a bloody adaptive, where the
response, much like difficulty increases
the night before exam as the player’s skills
results or the few improve. Only the
minutes that inch by adaptive group were
while a pregnancy distracted enough from
test cooks. You need the impending results
a distraction, which to reach a focused,
University of California energised, ain’t-got-
researchers believe no-time-for-Aidan flow
you’ll find in a game of state. The researchers’
Tetris; you know, the take? In order for
retro block-rotating- distraction to work as
WORDS: EMILY PRITCHARD. PHOTOGRAPHY: ALAMY. IMAGE MANIPULATION: COLIN BEAGLEY
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 9
I N T H E K N OW
THEY SEE
In grape M IX E D
M E S SAG E S
health
ME ROLLIN’ -
Next time you’re feeling
- the heat, shoot your SO/
Science just validated best pal/partner in crime
facial rollers’ cult hero a ‘what do you want for
Insta status. Gliding one tea?’ text. Exchanging
along your skin for five messages with a loved one
minutes can increase blood A new study* suggests that a regular glass of red can lower blood pressure
flow by up to 25%. The
circulation boost combined will boost the diversity of your gut bacteria. That’s – which often rises in
response to stress –
with the pressure pushes not an excuse to mainline the Merlot – you only according to a recent study
away excess fluid,
depuffing in the process. need one glass a fortnight to reap the gut gains. from the University of
California, Irvine.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 1
A heavy
Is it okay
blow
to exercise
if I have
a cold?
1 2 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
ASK WH
Do I need to
do a social A S K I N G FO R
media detox? A FRIEND
I D O N ’ T WA N T
TO H E A R A B O U T
Self-diagnosing social media MY FRIEND’S
addiction, eh? While it’s not D I E T. H OW D O
formally recognised, some I MAKE HER
experts support its existence. SHUT UP?
‘Research suggests that similar
areas of the brain are activated One more word
when you’re using social media about the number
to those activated during drug of ‘free foods’ in her
‘lunch’ (an M&S fruit
use, including the reward pot, not that you
pathways,’ says Daria Kuss, asked), and you
chartered psychologist and swear you’ll shove
professor at Nottingham Trent a melon finger up
University. The upshot? The Logging off
her left nostril.
brain connects the activity and Whether your friend
needs to be on a diet
the pleasure, ensuring you’ll
or not, it’s ultimately
repeat the behaviour. If you can her choice – and
relate to any of the symptoms regardless of the
(using Twitter to comfort advisability of her
yourself; an inability to abstain methods, there’s
from Instagram; neglecting really no talking to
other activities to scroll; brick walls (especially
hungry ones).
building up tolerance so you However, you don’t
need more double taps to get need to hear about:
your fix) then, sure, you’d (a) how she’s put all
benefit from dialling down your of the 2lb she lost
usage. But a detox? Extra as hell a CBT practitioner on a last week back on
and – as Professor Kuss says – therapists directory, such as again (who would
have thought?),
not even a recognised treatment welldoing.org. What if your (b) how satisfying
technique. ‘Considerable habits don’t bear the hallmarks she finds courgetti
scientific evidence suggests of problematic use and it’s more with “this one”? ‘Restrict or (c) the hidden
that cognitive behavioural that you’re increasingly irked yourself to logging on first and calories in seeded
therapy (CBT) is an effective by the amount of time you’re last thing,’ she suggests – as in, cracker bread. Try
way to help people change their spending looking at everyone’s on your commute, not as soon something polite but
pretty firm, like, ‘I’m
addictive behaviours regarding work drinks or cosy nights in as you wake up. ‘That way, it’ll glad it’s working for
technology use,’ she adds. So, be out of your system to make you, but shall we talk
if you’re concerned, search for room for the rest of your day.’ about something
else?’ If she’s oblivious
to that, simply divert
the conversation.
the sparkling stuff often contain more (a flavour enhancer occurs when you She’ll be relegated to
food-free zones for
include its effect on acid, which will in some sparkling chug 300ml or the time being,
your teeth, gut and increase the risk water) could limit more of the stuff. leaving you to enjoy
even bones. Why? of damage to your calcium absorption. One thing, however, your own (gloriously
Well, fizz is created enamel,’ says The ‘There’s no proper is indisputable: your label-free) lunch.
when carbon dioxide Dental Surgery evidence to suggest sparkling H²O is an
is dissolved in still hygienist Laura this is the case,’ says infinitely healthier
water, creating the Berry. If you know dietitian Priya Tew. post-lunch pep-up
bubbles and some you’ve got weak ‘A long-term study than a Diet Coke.
carbonic acid, even concluded
making the pH that there were no
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 3
TECHNIQUE SCHOOL
Engage your
core
SIGNS
YOU’RE
Make sure your shoulders
Don’t touch the floor
with your bum at the DOING IT
WRONG
are in line with your knees bottom
You’re not
extending your
hips fully. Not
lifting your hips
back up high
enough means your
glutes won’t be
working as hard as
they could be. You
want your hips to
be in line with your
shoulders at the
Keep your Engage your glutes
spine neutral throughout top of the move.
You’re arching
your back. A no-no
if you want to
avoid lower back
you throw in a leg lift. smarter. ‘This will force you to a week, for optimum results.
This move targets all three glute engage your abdominal muscles in Pro tip: try not to make eye
muscles – the gluteus maximus, order to maintain balance as one contact with anyone mid-thrust.
medius and minimus – while firing leg is raised and the hips are lifted,’
up the hamstrings and lower back says Smith. ‘It’ll deliver optimal
muscles, too. ‘It’s great for results while strengthening those
runners,’ says Third Space trainer core muscles, too.’ AVO I D I F : You’re more than
Mandy Smith. ‘Strong glutes and Here’s how you do it: rest your four months pregnant, or have any
hamstrings will provide you with upper back on a stability ball and previous injuries to the back or hips
place your feet hip-width apart,
knees bent at 90º, so your body
1 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
FO O D FO R T H O U G H T
SHOULD I BE EATING
FULL-FAT DAIRY?
You never looked twice at blue-top
Cravendale, until you heard rumours that
whole dairy is where it’s at...
diets and sorted them into four groups down to other components, TH R E E WAYS TO G E T
according to their dairy consumption – no such as vitamin K and calcium. YO U R DA I LY DA I RY
dairy, less than one serving per day, one or It’s also key to note that, in this
two servings per day and over two servings study, the protective effects
per day – with whole and low-fat choices noted. were driven by the consumption
Participants without existing heart disease of milk and yoghurt only – no
were then monitored for an average of around significant association was
nine years, during which time the researchers seen with cheese or butter.
tracked how many people experienced a Like most studies, this one KEFIR YOGHURT MILK
cardiovascular event (we’re talking heart isn’t free from flaws – dietary Containing live Opt for a With high-
attack, heart failure or stroke) and how many data was self-reported and only active cultures, strained variety quality protein,
died as a result. After adjusting for variables collected at one time point, so a shot of kefir in (Greek, for carbs and lots of
your overnight instance), which micronutrients,
like smoking, exercise and red meat intake, the it’s not clear if people’s intakes oats will provide is higher in cow’s milk is
researchers found that those with higher dairy changed over time. The follow- added belly protein than great for post-
intakes (two or more servings per day) had a up period was also quite short if benefits regular yoghurt exercise recovery
we’re looking at heart disease
developing in younger adults,
and most of the countries studied
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 5
D O E S I T WO R K I N R E A L L I F E ?
Cosmetic acupuncture
Hailed as a non-surgical facelift, facial acupuncture promises to re-energise your complexion one needle
at a time. Georgie Lane-Godfrey turns herself into a giant pin cushion in the name of aesthetic science
Little
pricks
Dr Preema Vig
The aesthetic doctor shares the products
she swears by for healthy glowing skin
in W1. I tend to Eye Complex, £82 smooths out pesky product to address
multi-task and I gently apply a pea- dehydration lines and hyperpigmentation Vaseline Lip
use my mornings sized amount of this provides a flawless and age spots. I use Therapy, £1.95
for remote clinic around the eye area. base for make-up. it every night as it This has been my lip
THE EXPERT and business works brilliantly at staple since forever!
Dr Preema Vig, 47, It contains a blend of
management, peptides, antioxidants Heliocare 360° balancing out uneven I coat my lips with
medical director
of the Dr Preema and factoring in and key growth factors Airgel SPF50+, £45 skin tone thanks to a thin layer as an
Pilates classes, hydraquinone and overnight treatment
Night
strong and my mind energised. fine lines, wrinkles the Heliocare 360° Neostrata Triple It creates a barrier
Skincare philosophy: Use products and dullness. If I’ve range. This product Firming Neck for dry, damaged or
that are easy to incorporate into been burning the is packed with Cream, £57 compromised skin.
a regime and consistently deliver. midnight oil, I use it antioxidants and The neck can often
Skincare non-negotiable: SPF and on my entire face, as DNA repair enzymes, be neglected, yet it
a high-quality vitamin C serum. it provides an instant which, combined, shows the signs of
Personal skin concern: Dullness. glow akin to the kind provide protection ageing just as much
you’d get from a facial. against UVA, UVB as anywhere else.
and infrared-A. Every night, I treat
Intraceuticals my décolletage and
Retouch Lines, £69 neck area with this
One of Intraceuticals’
newest launches – I
Photography | PIXELEYES J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 7
FIT KIT HERO
Foam
Sometimes it’s good to keep
things simple. But simple doesn’t
have to mean low-tech – in fact,
it can be quite the opposite, as
party
the team at New Balance has
proved with its latest release.
The Fresh Foam 1080v10 is the
latest in the brand’s collection of
trainers made with its innovative
Fresh Foam technology, which
consists of a single-material
midsole made of plush, seamless
foam that’s precision engineered
for an ultra-cushioned,
lightweight workout.
A sole that prizes itself on
comfort and softness doesn’t
exactly sound like it’d stand the
test of a long run or high-intensity
workout, right? Wrong. The
outsole is constructed from the
brand’s NDurance maximum
wear-and-tear compound rubber,
so you get the support of a soft
sole with maximum durability.
With tasteful detailing and a
HypoKnit upper for a seamless,
secure fit, these babies will do
you proud from CrossFit to
cross-country to your morning
commute. Basic black not your
vibe? Just as well there are two
new colourways launching in
February, then. Hold out for
the baby blue or the black and
orange pair if you like your
kicks with a pop of colour.
New Balance Fresh Foam
1080v10, £135
ALL-ROUNDER
TRAINING SHOES
SAVE SPEND SPLURGE
WORDS: ABIGAIL BUCHANAN
These kicks were made for Nike Revolution 4, £42.95 On Cloudflow, £125 Adidas Ultraboost 19, £159.95
walking – and running and the Performance, comfort and This ultra-light shoe is engineered Made with a springy midsole
gym. Supercharge your day from breathability on a budget – a to boost speed and provide optimum and an engineered Primeknit
dawn till dusk with our pick of lightweight running and training support, offering the brand’s 360 upper to support your each
shoe that’s best in class. distinctive Cloud cushioning sole. and every stride.
the trainers that can do it all
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 9
ASK ALICE
H OW DO I CO M B I N E
22
WO M E N ’ S H E A LT H
-
Bikini top, Davy J;
trousers, C-Clique at
Pinko; trainers, Adidas
by Stella McCartney
OOD
y | DON FL
Photograph
QUIRKE
Styling | SASKIA
ALL
Words | VICTORIA WOODH
24
WO M EN ’ S H E A LT H
COVER STORY
haven’t really changed. Her I ask her if there’s a place for shows
fans still want the same fat-loss like The Biggest Loser now. She pauses,
results, so she provides the as if weighing up what she should say,
same programmes to get them then admits: ‘I think the world has shifted
there, albeit via streaming apps to a place where that format and messaging
where consumers can use is considered fat shaming. But it isn’t, and
algorithms to create bespoke it’s not meant to be.’ She shrugs. ‘Now,
programmes, rather than the we’ve gone so far in the opposite direction.
DVDs she churned out in the
past. ‘The way we consume
content [constantly] changes,
I think we’re politically correct to the
point of endangering people. Yes, we want
to be inclusive of everyone and [respect
25
so your ability to evolve is that] everyone comes in all different shapes
WO M EN ’ S H E A LT H
critical in business,’ she says. and sizes. That nobody should ever be
In the age of keto, food- body shamed or fat shamed or excluded
group-elimination diets and and that everyone is equally deserving and
intuitive eating, basic calorie should feel equally valuable. But obesity
counting has fallen out of in itself is not something that should be
favour, but Jillian maintains glamourised. First of all, it taxes the shit
that it’s this concept that is out of our healthcare system. It’s a major
the foundation of any kind of cause of bankruptcy [in the US], it causes
eating with healthy goals in health-related conditions from cancer
mind. ‘When people come to to heart disease. But we’ve become so
me for help, I say, okay, tell me politically correct that no one wants
what you eat. “Oh, I eat healthy.” to say it.’ Bar Jillian, clearly.
Well, what are you eating? She fuels her own body in a fairly
“Oh, you know, avocado, toast, regimented way, though draws the line at
a handful of cashews.” I’m like, exclusion diets. ‘I’ve tried to be vegan two
okay, it is healthy – as in it has or three times because it’s better for the
nutrients and micronutrients, planet and I’m a real animal lover, but both
it has vitamins, minerals, fibre, times I very rapidly became anaemic.’ She
awesome, super-healthy fats. avoids sugar entirely, admitting she has
However, if you overeat any a binge mentality to the refined stuff, and
to weight loss’
following day’s breakfast. True to no-BS
form, Jillian rolls her eyes at the thought
that this idea could be considered
intermittent fasting or some such ‘new’
model of wellness. ‘It’s just breakfast –
You’re either a beginner athlete
at 20 or 40 or 70 or you’re an
advanced athlete at 20 or 40
or 70. It just depends on how
you’re living. You might be
overly stressed in your life, and
adding more workouts will
make you sick or inhibit your
immune system and keep
your body from healing and
literally breaking the fast.’ An average day will see repairing, which makes you that Heidi would try to carry a sperm-donor
her having yoghurt, berries and granola for breakfast, more prone to injury. That said, baby. Events transpired so that when they
a turkey sandwich for lunch – ‘a little avocado, lettuce, as you get older, your hormones finally found Lou in Haiti, Heidi was
tomato, cheese, two pieces of wholegrain toast and change and your metabolic rate pregnant. ‘It was ridiculous,’ Jillian laughs.
a handful of blue corn tortilla chips with salsa’ – and will slow down. You may have ‘They [Lou and Phoenix] are best friends
sushi for dinner. A typical snack is some cheese and been able to eat 2,000 calories and worst enemies, like they literally came
an apple. For a food to make it into Jillian’s kitchen, a day when you were 25, but out of the womb together.’
it has to be ‘real’ – ideally unprocessed and organic now you’re 55 and you can’t While Jillian and Heidi separated in 2018
– but just in case what she eats doesn’t deliver the get away with it any more.’ after nine years together, they remain great
necessary dose of micronutrients, her pantry is full to Jillian seems a natural friends and have embraced co-parenting
the brim with high-quality supplements. ‘Omega-3s, hostess, more than happy to with grace and humility, allowing Jillian to
probiotics, organic greens powder, organic reds, have the nine-strong crew take move on with New York fashion designer
ethically sourced collagen powder, adaptogens, over her home, offering bottles Deshanna Marie Minuto, whom she met on
mushroom mixes – the lot. I’m pretty intense.’ of the cold-brew coffee Lucky the members-only celebrity dating app Raya.
COVER STORY
It’s unsurprising that Jillian’s approach to exercise Jack – a company she’s invested Now Lou is nine, Jillian sees her
is no-nonsense, though it’s interesting that she’s a in – and DIY margaritas once developing into a little person, which can
come with its challenges as well as positives.
‘I know she is going to struggle with food,
‘I don’t ever tear myself apart… I I know it. She will literally eat and then say
“I’m hungry”. I’m like, we just ate, what’s
don’t expect myself to be perfect’ going on? Are you feeling anxious? So, I’ll
try to talk to her about it. I know what she’s
body leaner, building muscle, it’s going to be resistance budgerigar, Bonsai. Although knew how to relate was to eat.’ Yet Jillian
training, circuit training and HIIT training. [Weight they aren’t here today, the place is determined for her own daughter’s
training] burns more calories after and gives us more is full of reminders of her two experience to be different. As a mum,
testosterone, so it helps with our hormone balance children – daughter Lukensia it’s important for her to walk the walk,
and boosts our human growth hormone.’ (Lou), nine, and son Phoenix, resisting any negative self-talk, even though
What does her own typical week of workouts look seven – with buckets, spades she has her own insecurities. ‘I don’t ever
like? ‘I’ll hit each muscle type twice a week – Monday and paddleboards abandoned really tear myself apart,’ she says. ‘I just
MONKIK/VECTORS POINT AT NOUN PROJECT. THE TEAM FLEW WITH VIRGIN ATLANTIC AND STAYED AT MALIBU BEACH INN.
and Thursday are full-body ‘push’ days, and Tuesday on the beachside patio. While accept the fact that I’m short, that I need
HAIR: CHLOE FRANCKE. MAKE-UP: ASHLEY KUCICH. ICONS: MADE BY MADE/CHRISTINA SICOLI/VECTORS MARKET/
and Friday are full-body ‘pull’ days – so I always have being photographed on the a ton of laser hair removal. I don’t expect
two days of recovery between training each muscle terrace, Jillian stumbles over myself to be perfect. My problem areas? It
group. So, Monday and Thursday I’ll do push muscles something on the floor, and is what it is. I’m just like, it’s good enough.’
(chest, quads, biceps). On Tuesday and Friday, I’ll do when she bends down for a For Jillian, healthy means being able to
pull splits (biceps, back and hamstrings). It leaves me closer look, recoils, saying lead your best life, to spar with your kids,
with three days if I want to do a cardio workout, biking, ‘Ewww!’ She’s spotted a fish run a mile, do a cartwheel and hopefully
hiking, whatever.’ But, fundamentally, mixing it up is head that Phoenix collected leave a legacy. Well, that and being
key. ‘I don’t advocate doing one type of exercise, because on a scavenging trip outdoors. confident enough to tell it straight.
ultimately the body will adapt to it and you can get But Jillian flashes a smile that
overuse injuries. In order to get the best possible shows she lives for being a
results, you want variety, so your body has the chance mother, whatever surprises
to recover from any workout, which is really where the that might entail.
progress is made. In addition, you’re constantly giving Her story of building a family
the body new stimulus and stressors to adapt to.’ is far from the traditional norm.
In her mid-forties, is her age a factor in choosing Although they were born two
what workouts she does? ‘I don’t believe in wrapping years apart, both children came
workouts around age – I’ve never seen a reason to. into her life within weeks of
each other. Jillian and her
then-partner Heidi Rhoades
were keen to start a family by
adopting from abroad, but were
struggling to find a match. In
the interim, the couple decided
COVER STORY
27
WO M EN ’ S H E A LT H
-
Sports bra, Nike at
Asos; gilet, WeFit
at Push Rio
BREAKFASTS
A LA JILLIAN
The four morning
meals she has on
rotation, all
served up after a
cup of coffee with
vanilla coconut
milk or lactose-
free organic milk
COVER STORY
Full-fat organic
yoghurt with berries
and granola
28
WO M EN ’ S H E A LT H
Organic wholegrain
bagel with cream
cheese
Organic wholegrain
waffles with organic
grass-fed butter
and some berries or
almond butter
-
Bra and shorts, both
Koral at Selfridges;
hoodie, The North Face
What the
experts eat
There’s a reason MTV’s Cribs defined the television viewing of a generation: there’s nothing more
satisfying than having a behind-closed-doors butcher’s at another person’s way of life, especially if
they’re someone of note. While we can’t claim to be bringing back the celebrity homes show, what you
will find here is four women, all of whom are recognised as leaders within the health and nutrition
world, opening up the doors of their fridges to reveal a snapshot of their own approach to eating. From the
food psychologist with a half-eaten Snickers in her fridge to the GP who loves Lidl, they’ve given WH an
access-all-areas pass (oh, fine, they only let us into the kitchen) to their culinary habits. Tuck in
words ALLY HEAD
CREDITS GO HERE
VENETIA FALCONER
Podcaster and sustainability activist
3 2 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
just because it’s ‘good
In my fridge for me’ and I won’t
right now deprive myself of a fun
you’ll find... food I love – like a
Willy’s apple cider chocolate dessert – if
vinegar • ¼ lemon I really fancy it. There’s box. I also make sure
• tomato puree • nothing to suggest the I leave myself enough
Greek cheese • jar occasional dessert can time to cook and eat
of umami sauce • elevate inflammation
The integrated health psychologist in the evening – partly
Tony’s Chocolonely and impact brain
KIMBERLEY WILSON
because I enjoy
Milk Chocolate health. I recently tried cooking, partly to give
Caramel Sea Salt Tony’s Chocolonely myself the best chance
• two blocks of because it’s new, and to make a nutritious
butter (one salted, I love a Snickers. meal from scratch.
one unsalted) • Logistically, filling
half a bar of dark Chartered psychologist specialising in whole body mental health I believe trusting
the fridge and planning yourself with food is
cooking chocolate (kimberleywilson.co) meals can be difficult, the foundation of
• radishes • organic so I try to make the trusting yourself in
Parmesan • half a I take a holistic function. You’ll always health. I’ve been process as easy as other ways. If you feel
jar of fermented approach to mental find leafy greens and making my own possible. At the start of you struggle with
garlic • fermented health care, which other veg in my fridge kombucha for about the month, I’ll do a big knowing how to feed
chilli sauce • whole means I incorporate (or freezer – I freeze four years now. I’ve shop for dried beans, yourself, perhaps
organic milk • evidence-based as much as I can), as long made my own grains, brown rice, oats, consider speaking
pâté • Greek olives nutrition and lifestyle they’re packed with pickles and jams, so wholewheat pasta, nuts to someone who
• homemade factors with nutrients and high in DIY fermentation is and other staples, then specialises in intuitive
kombucha • high- psychological therapy. fibre; I eat oily fish and an extension of that. I’ll do a top-up shop for or peaceful eating.
strength omega-3 In my work with take omega-3 capsules, In my cupboards, fresh ingredients, such
capsules • the clients, I’ll explore the as it can have a you’ll also find whole as salad, fruit, milk, eggs How To Build A Healthy
remains of a tin of role that food plays protective effect against grains – for a variety and yoghurt, every few Brain (£16.99, Yellow
condensed milk • in mental health, neurodegenerative of fibre – and nuts days. At the weekend, Kite) by Kimberley
Greek yoghurt • whether that’s through illnesses, such as and beans – as plant I’ll plan my meals for Wilson is out 5 March
blackcurrants • exploring the gut-brain Alzheimer’s; I eat a lot diversity is associated the week ahead
mixed bean salad • connection or the of fermented foods, too, with better gut health. around what’s coming
ikura (salmon roe) emotional relationship which are thought to Eating ‘well’ also in my Riverford veg
• fresh herbs • 2 they have with food. improve the diversity means eating for
bags of mixed And this approach of your gut microbiome enjoyment. I don’t put
watercress, spinach has informed my own – something that’s rules or labels on the
E AT S M A R T
and rocket • whole eating habits, too. central to good brain way I eat: though my
organic chicken • ½ For me, eating ‘well’ diet is predominantly
red onion • bottle means two things. veg and some fish, I do
of sparkling water First, I eat to provide eat meat sometimes.
• ½ avocado • pack my body and brain I’ll also never eat
of dried shrimp • with what they need to something I don’t like
ground coffee •
strawberry yoghurt
• redcurrant jelly
• ¾ Snickers bar •
organic double
cream • homemade
sauerkraut
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 3 3
The medical doctor
ZOE WILLIAMS
NHS GP, contributor to the BBC show Trust Me I’m
A Doctor and ITV’s This Morning and founder of Fit4Life,
an organisation encouraging young children to be healthy
3 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 3 5
I began to see food plenty of fruit and veg, on the go from one
as so much more I make sure I’m getting of the gyms where I
than ‘calories in versus enough protein from teach. Mindful Chef can
calories out’; as veggie sources (I’m a be handy on occasion,
something I needed vegetarian), such as as it’s all the flavour of
to fuel my workouts. cheese, beans and home cooking, without
James Duigan’s Clean lentils. I’m a sucker for the faff of finding a
& Lean Diet cookbook a matcha latte with recipe and shopping
The personal trainer really showed me that almond milk in the for the ingredients.
KIM HARTWELL
healthy food doesn’t morning, then follow You’ll always find some
mean low calorie. it with a smoothie made chocolate around the
Now, I’m a big from fruit and veg from house; Milkybar or
believer in eating for my fridge or freezer. I’ll anything caramel is
the lifestyle you lead. add protein powder definitely my jam.
PT and yoga instructor Most weeks, I teach sometimes – I love Form Day to day, I aim
classes for around 15 Nutrition and Neat for balance. I’d say my
In my early twenties, It was moving to to 20 hours a week, as Nutrition. An average diet is 70% nutrient-
In my fridge
I worked as a model. Manhattan in my mid- well as training private lunch will be scrambled packed foods, the kind
right now
Avoiding food was twenties that changed clients in their homes eggs on toast with that fall under the
you’ll find...
common, and working my perspective on or in parks. On days avocado, and dinners ‘healthy’ umbrella, and
Peppers • eggs
in an industry that food. The New York when I’m not teaching are vegetable-heavy – 30% of the other stuff.
• cucumbers •
was so aesthetically fitness scene rekindled a class, I’ll practise for example, a warm Above all, I enjoy my
tomatoes • corn
focused influenced my my childhood passion yoga, and I also go salad of spinach, sweet food, because I never
• halloumi • sweet
eating habits. I ended for exercise – I grew up rock climbing two or potato, corn and want to feel physically
potatoes • two
up counting calories, practising swimming, three times a week. It halloumi with pesto. or emotionally
Mindful Chef ready
avoiding bread and karate and basketball – means I do some form My routine is led by restricted again.
meals (tofu stir-fry,
pasta, and did a lot of and I decided to retrain of exercise every day, client bookings and it
five-bean chilli)
cardio, convinced it as a PT, studying for so as well as eating changes from week to
• spinach • four
was the way to fit in. my qualification that week, so I shop when
beers • butternut
I was naïve back then, year. Training hard, I I have the time – and
squash • rocket •
but I count myself realised I couldn’t give convenience is key.
Parmesan • almond
lucky my eating never it my all when my body Some days, that means
milk • mayonnaise
became disordered. was running on empty. grabbing some food
• Milkybar Buttons
• Cadbury Dairy
Milk Whole Nut
chocolate • butter
E AT S M A R T
• pesto • avocados
FOOD STYLING: IONA BLACKSHAW. PROP: SMEG 50S STYLE MINIBAR COOLER IN PASTEL BLUE, SMEGUK.COM
3 6 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
316 10g 8g 53g 2
cals fat protein carbs serves
JACK TRADES
E AT S M A R T
OF A L L
E AT S M A R T
There was a time when fruit masquerading as meat would have been
considered a culinary crime on a par with squirting mayo on a Michelin-
starred meal. But it’s 2020, Veganuary is the new norm and any plant THE EXPERT
that claims to replicate the taste of classic carnivorous comfort food gets Aiste Gazdar,
co-founder of the
our vote. Jackfruit also has a stellar antioxidant profile and packs more Wild Food Cafe
protein than most fruits. Name a more versatile ingredient, we’ll wait
HEART
H E A LT H Y 566 35g 8g 60g 6
cals fat protein carbs serves
JACKFRUIT CHEESECAKE
Don’t let the name fool you – this is a cheese-free zone. And
swapping the buttery biscuit base for heart-protecting nuts
and dates means this vegan dessert is basically a health food
water for 5 mins, then a food processor until carefully. Take the base
drain) • 1 tbsp coconut the consistency is fine. out of the fridge and
oil, for greasing Next, grease a round pour the filling on top.
For the filling: 90g 15cm cake tin with Leave to chill in the
fresh jackfruit • 80g coconut oil and line freezer for 2-3 hrs.
cashew nuts, soaked the bottom with baking 3 | To make the sauce,
• 90ml agave syrup • paper. Pack in the base blend the jackfruit
50g coconut oil • juice mixture and press it with the coconut water
of 2½ lemons • pinch all down evenly. Put until smooth. To serve,
of vanilla powder • it in the fridge for 10 remove from the tin
lemon zest (optional) mins while you get and allow to defrost
For the sauce: 80g cracking on the filling. for 20 mins before
fresh sweet jackfruit • 2 | Blitz half the drizzling with the sauce
60ml coconut water jackfruit with the rest and scattering some
of the filling ingredients zest over the top.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 3 9
Tough nut
to crack
Big
FAT
truths
Whether debating the obesity crisis,
E AT S M A R T
SKINNY FAT
fat safely is partly genetic. But
WORDS: SCARLETT WRENCH. *SOURCE: INTERNATIONAL JOURNAL OF CARDIOLOGY
The problem, then, is less scientists now suggest that a a part.’ All of which means that
about how much fat you’re host of lifestyle factors could overwrought office workers
is a real thing packing, and more about where
you’re packing it. ‘When you
also cause your body to store
fat in or around your organs,
who rely on self-medication
and late-night Deliveroo are
And it’s no less damaging than exceed your capacity to store rather than under the skin. ‘If at greater risk of unhealthy fat
in-your-face obesity. In healthy subcutaneous fat – under the you have a high-sugar diet, eat storage, regardless of their BMI.
individuals, body fat provides skin – you experience an at odd hours and drink alcohol Your move? Running it off
insulation and a store of energy. overspill,’ says Dr Adam Collins, excessively, this might cause might not be the quickest
A 9½st woman with 25% to 30% a nutrition and metabolism preferential visceral fat storage solution. In one study*, subjects
fat mass can carry about 180,000 specialist at the University of – regardless of calorie balance,’ on a strength-training plan lost
calories worth of fuel to be used Surrey. In other words, that says Dr Collins. ‘High levels more visceral fat than those
when needed. Think of it as your packet of energy gel splits of adrenaline, noradrenaline following an endurance-based
emergency race-day energy gel. open; fat leaks between your and cortisol might also play regimen. That a lunchtime in
organs (visceral fat) or inside the weights room will also use
them (ectopic fat), raising your some of that excess adrenaline
risk of heart disease and diabetes. is a further sweetener.
to be both
FAT AND FIT
To counsel against judging
others on the way they look
might seem pretty hackneyed,
but it’s a solid scientific
principle. Though it’s widely
proven that carrying excess
weight is a major factor in
chronic health issues, an analysis
of 27 studies published in the
journal Endocrine Reviews found
that up to 75% of people classed
as obese (with a BMI over 30)
have normal blood pressure,
cholesterol levels and insulin
balance. As Dr Collins puts it:
‘The relationship between
BMI and metabolic health is
not linear, and an obese person
can make major improvements
OBESE
without visibly losing weight.’
We all know that every
E AT S M A R T
woman with an Elle Macpherson
physique isn’t automatically restriction, while
capable of running for the bus
without wheezing. Similarly,
not every overweight woman is
PEOPLE your appetite
increases, and it’s
clear your brain
a heart attack statistic waiting
to happen. Multiple factors –
aren’t is wired to fight
against weight loss.
unrelated to which hole in your
belt you use – have been proven
simply Your move? Dr
Aamodt’s advice
to correlate with better
metabolic health, from eating
lacking in competing systems.
The part of your
is to adopt a
process-based, not
more dairy to maintaining
regular sleep patterns.
willpower brain that inhibits
impulses is known
outcome-centric,
mindset. Plan to
One clear measure of your as the ‘executive batch-cook a meal
health is your metabolic The idea that function’, explains every Sunday, or
flexibility – which has nothing you can achieve neuroscientist Dr walk for 20 minutes
to do with the ease with which whatever you want Sandra Aamodt. before work each
you can execute a downward through force of ‘It’s basically the day. Don’t think
dog. ‘This is your body’s ability will is a modern brain’s managerial about shedding
to cope with the stress of being mainstay. But to system. However, kilos – think about
fed too little or too much food,’ assume that obese engaging it requires gaining habits.
says Dr Collins – essentially, people could lose active effort, and ‘Building new
its ability to stay healthy, weight if only they it tires easily.’ In habits only requires
whatever you throw at it. spent more time contrast, the part effort in the early
Your move? Build up your channelling a ‘don’t of your brain that stages,’ she says.
metabolic flexibility with wish for it, work for acts habitually and ‘After that, they
intermittent fasting. Try eating it!’ attitude is, well… injudiciously runs become automatic.’
your day’s food within an eight- lazy. In reality, a on automatic.
hour window a few times a week. person’s behaviour Once your
Your body will become more is determined by default settings are
adept at burning its own fat two complex, established, they’re
reserves, developing a resilience hard to overcome.
that will allow you to function Add to this the fact
at full power, regardless of the that your metabolic
visibility of your abs. rates crash in
response to calorie
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 4 1
Even ‘healthy’
fats can be, well, Q&A
FATTENING THE
SCIENCE
McDonald’s
doesn’t have a
OF FAT
monopoly on By nutritionist
calories. When it Steve Grant
comes to the ‘intake portion control -
Is the fat I eat the
versus output’ needn’t be executed.
same stuff as the fat
equation, your ‘Fats provide nine on my body?
body is barely able calories per gram, In a sense, yes. The fats
to differentiate compared to four you eat come in the
between those calories for carbs form of triglycerides:
three fatty acids bound
sourced from the and proteins,’ says to a glycerol molecule.
Whole Foods salad nutritionist Steve Without going too
counter and those Grant. ‘That’s not heavy on the biology,
ordered off a to say you want to you break them down
into their component
touchscreen menu eat a low-fat diet. parts, then either use
at 2am. The health But excess calories them up or reassemble
halo effect causes – even from and store them.
labels such as nutritious sources
‘organic’, ‘natural’ – will put you at So, what about the
rest of my meal?
and ‘vegan’ to alter risk of weight gain. Glucose (carbs) and
your perception of Your move? Know
E AT S M A R T
4 2 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
Smelly stew, soggy
salad leaves and
milk that smells
like cheese. Sound
like a #shelfie of
your fridge? Food
writer Victoria
Glass helps you cut
down your food
waste (and your
groceries bill) with
two recipes made
using one set of
ingredients.
E AT S M A R T
FOOD STYLING: IONA BLACKSHAW
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 4 5
As the countdown to
Tokyo 2020 begins, sports
stars become big news.
But while these elite athletes
elicit cheers and veneration
now, by the age of 30,
their all-encompassing
professional life can come to
PHOTOGRAPHY: GETTY IMAGES.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 47
am Murray kept a lid on her
emotions for the entire journey
home from Rome to Bath, it
wasn’t until she finally heard her
front door click shut behind
her that she started screaming,
jumping and madly punching
S T R ON G M I N D
4 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Photography | PIXELEYES
made from her teens up until her retirement
even the most unflappable. Sporting last year, she admits, was sport-first.
celebrities aren’t immune: Dame Kelly On her bedroom wall in her childhood home,
Holmes likened retiring to losing her entire Sam stuck a photograph of Dr Stephanie Cook,
identity; Andy Murray sought psychological the modern pentathlete who won gold at the
help when his hip injury threatened to end 2000 Sydney Olympics. During secondary
his career, revealing that he had ‘zero GIVING YOUR ALL school, life was a balance between training and
interest’ in doing anything else; swimmer It’s like the friend who does a education: Sam would get up at 5.30am to train
Michael Phelps, the most decorated Houdini when she finds a new with the local swimming club three times a
Olympian of all time with 28 medals, suffered boyfriend but later learns that week, go to school, come home, quickly do her
such severe depression after calling time he’s still active on Hinge and homework and then dash to athletics club or
post-2012 Olympics that he sat alone in his she’s got no support network fencing classes, go horse riding at her grandma’s
bedroom for five days and contemplated to turn to. Dr Currie explains: house or shoot targets with an air pistol in her
suicide. In May, an International Olympic ‘Most people have multiple back garden. Weekends were spent participating
Committee report confirmed that 45% of roles, so when something goes in competitions across the country. Most
former athletes suffer from anxiety and wrong in one area, you can seek 16-year-olds plan as far ahead as that night’s
depression after transitioning out of sport. a balance because things are Netflix, but Sam was already working out how to
going right in another area. secure a place at the University of Bath because
RECORD LOWS But elite athletes have just one it hosted the national training centre for modern
‘Was I depressed at my lowest point? role that takes over everything pentathlon. She chose her three strongest
Absolutely,’ says Catherine Spencer,
40, a former England rugby captain who
retired after the Six Nations in 2011. Born
into a rugby-mad family – with a PE teacher
‘I went from being an expert in
mum, and a dad and two brothers who
all played – her decision to retire was
my sport to second-guessing
prompted by age. ‘I would have been 35 by
myself in job interviews’
S T R ON G M I N D
the 2014 World Cup and I wanted to retire
on my terms rather than get deselected or
injured,’ she tells Women’s Health. ‘But I’ll else.’ Consequently, when subjects as A-levels – biology, English literature
never know if it was the right decision.’ In something within that sphere and French – and got the grades to study French
2014, the England squad won the Rugby goes wrong, it feels as if your and politics. At university, being a full-time GB
World Cup without her – something whole world is imploding. athlete added a fresher-unfriendly 30 hours of
Catherine found devastating. ‘I was working Practically, this can translate as weekly exercise to her course schedule. ‘Every
for Sky TV when the whistle went and struggling to know what to do Sunday, from October 2008 until October 2018,
I started sobbing in the studio. The squad with your morning – even your I received a spreadsheet from my coach detailing
then won Team of the Year at BBC Sports whole future. Compounding what I was doing at each time of the day:
Personality of the Year 2014, which was so this is the fact that, for the lessons, training (swimming, running, fencing,
amazing, but I watched with tears streaming majority of athletes, success horse riding, shooting, gym), physiotherapy,
down my face because I thought, “Could I starts to build just as their nutrition appointments. That timetable popped
have been the one lifting that trophy?” And personal identity is forming. into my inbox every Sunday for 10 years of my
then I hated myself for feeling that way.’ Many student athletes begin life, and it was awesome,’ she laughs. ‘I’d start
Experts believe this emotional struggle specialising and training heavily my week with genuine excitement because I
affects athletes with hefty medal tallies and in one sport before they’ve loved training – and knowing what I was doing.
glorious victory narratives hardest because even turned 12, and that all-or- Athletes thrive on regime.’
of the life-upending impact of retirement on nothing pressure to turn it into
identity. Dr Alan Currie, chair of the Royal a professional career means FREE AND NOT EASY
College of Psychiatrists sports and exercise that at an age when most tweens When Sam left competitive sport, having ticked
psychiatry group and a member of the English dart between cringeworthy off a to-do list that would delight even the
Institute of Sport’s mental health panel, is emo phases, rebellious haircuts pushiest of parents – Olympic medallist, world
one of these experts and recalls the industry and wanting to be the next champion, world record holder – she crashed.
noticing the negative side of early over- Emma Watson, athletes already ‘I went from being a self-assured expert in my
achievement around 15 to 20 years ago. ‘After define themselves by (and make sport to second-guessing myself in job interviews
Sydney in 2000 and Athens in 2004, it almost life decisions based on) their when I was asked what made me a worthy
took people by surprise that athletes were careers above anything else. candidate for that role,’ she recalls. ‘I
coming back from the Olympics, having been This phenomenon is known overanalysed the current me and glorified how
very successful at the one thing they’d spent as ‘identity foreclosure’, a term busy I used to be, representing my country.
years striving for, feeling flat. You’d hear, coined in the 1960s by American Physically, the biceps and triceps that I’d worked
“My only goal in life was getting two Olympic psychologist Professor James so hard to build during swimming training just
medals. I’ve got them both – what do I do Marcia, who defined it as: disappeared, and I became concerned about
next?” The problem was that they’d achieved ‘when a commitment is made maintaining my body’s strength and size without
their goal without thinking beyond it.’ without exploring alternatives’ someone there to give me the formula.’
– something that certainly
rings true to Sam based on her
experience. Every decision she
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 4 9
and hadn’t picked up a hockey
stick once – when the head
hockey coach invited her to
rejoin the GB squad for Rio
Sam lasted two months after retirement – during 2016. She did, and immediately
which she couldn’t join friends in the pub for a beer noticed a change – within
without stressing over her next move – before launching herself and the culture of the systematic and non-stigmatised.’ He’s
herself back into the world of sport, taking a mentoring group. ‘I felt lost for six months gunning for a change where sport
role at the British Athletes Commission. To say it opened the first time I retired,’ she welcomes athletes discussing their
her eyes to the scale of the issue is an understatement. recalls. ‘I was very quiet, and mental health and, in turn, makes them
‘Within a month, I’d met multiple retiring or retired keeping fit was the only thing feel comfortable doing so.
athletes suffering with serious mental health issues; that I could control, so I
struggling with financial difficulty because funding punished my body as a coping SHOW OF STRENGTH
abruptly stopped after retirement, while battling a loss strategy.’ During Rio, it was Catherine, sadly, was far from this
of identity,’ she explains. The individuals’ biggest clear that the support had been accepting place in the months after
concern was what to do next, professionally and stepped up since four years she retired. ‘I never spoke to a GP
logistically; like Sam, many had moved to towns like earlier. ‘There were constant about feeling depressed because I was
Lilleshall or Loughborough to be close to training references to post-Rio events. Catherine Spencer, the strong person
that other people came to for solutions.
opportunities or social networks to serve them once “No matter whether you platform for retired female athletes,
they’d retired. Unlike Sam, however, many athletes continue in hockey or finish including gymnast Beth Tweddle and
hadn’t studied because their sports hadn’t been after Rio, whether we have Paralympian Hannah Cockcroft MBE,
supportive or flexible in allowing them the time to do success or failure, you will feel to openly share their experiences –
so. It meant that, on retirement, there was no thread like you’ve dropped off a cliff, the lows and the highs.
of continuity in their lives, no academic skill set or and that’s okay.” Those of us As for Sam, a year post-retirement,
part-time job to fall back on, and very little information who had experienced multiple she’s practising a professional split, with
about how to turn their contact book and transferable Olympic cycles spoke openly, one foot in her past and the other in a
skills as an athlete into tools for a business environment. for once, about the comedown. new future. She’s relocated to London,
‘The general feeling among people I spoke to was, It’s so important that it’s and many projects, such as modelling
“Other than move home with Mum and Dad, what am I referenced regularly so that during London Fashion Week, come
going to do?”’ she explains. Because many hadn’t studied there are minimal surprises.’ about because of what she achieved in
past school, they were working out how they could afford Dr Currie agrees that, in the past. ‘I go, enjoy it and answer all
Open University. The houseshares they’d shacked up in recent Olympic cycles, those questions about the Olympics,
with other athletes to keep rental costs down now felt authorities have become better but then I have to remember that
too expensive without an income. A survey of 800 former at prioritising retirement I don’t live in that world any more.’
sportspeople by the Professional Players Federation preparation, including a growing She’s carrying over a few techniques
found that 50% did not feel in control of their lives number of ‘performance lifestyle into this next epoch, such as writing
within two years of their careers ending. However, advisers’ who offer guidance a daily journal to monitor her thoughts
judging by the accounts of the sportswomen contacted on CV writing and transferable and planning her meals and exercise
by WH, this seems a conservative assessment. skills. He’s now consulting sessions. ‘It’s not on the scale of the
with several sporting bodies Olympics, obviously,’ she says. ‘But
LIFE IN LIMBO on ways to introduce mental I need a way of being able to stay on
ICONS: GUILHERME FURTADO/THOMAS LE BAS/ANDRIWIDODO/CHRIS PROVINS/
One among them, Olympic gold medal-winning hockey health screening earlier. ‘We track now that I control my own time.’
player Crista Cullen MBE, 34, was so apprehensive screen athletes for all kinds of Bedding into this new life of a civilian
LUDOVIC RIFFAULT AT NOUN PROJECT. *SC-CAREERTRANSITION.COM
about free-falling after retirement that she maintained physiological measures, like athlete involves trial and error. ‘I went
a part-time role as a marketing director throughout cardiac status, lung function, swimming the other day and a woman
her competing years, but it proved an uncommon muscle strength. But we’re not came up to me and said, “You’re really
– and sometimes unpopular – strategy. ‘Coaches so good at identifying when good, do you think you should join a
understandably don’t want their athletes training at things go awry with mental local club?” I explained that, yes, I used
5am to fit in a day’s work because it affects sleep health. If you start to ask to be in a club; I went to the Olympics
patterns and potentially the next day’s training,’ she athletes about their mood and and I’m actually the world record
recalls. Crista ended up experiencing two retirements. anxiety at the same time as you holder for 200m freestyle.’ And? ‘She
Her first, after London 2012, was cut short. She had measure their hip flexibility and looked at me like I was an alien!’ she
been retired for three years – during which time she’d resting pulse, doing so becomes laughs. ‘So, now, I don’t tell a lot of
gone back to her childhood home of Kenya, thrown people. My Olympic life is slowly going
herself into conservation projects, trained to be a from being my whole life to being my
pilot (with a view to doing aerial wildlife surveillance), secret life – and I’m enjoying it.’
5 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
H OW TO
H U R D LE A N
I D E NTIT Y
R UT LI K E A N
O LY M P I A N
Post-breakup? Floundering
at work? Try this do-now
plan by career transition
coach Julie Schladitz*
REJIG YOUR
SOCIAL SELF
Pick up to 12 photos from your
social media profiles (ideally
from the last couple of years)
that, if someone didn’t know
you, would tell them the most
about you. What impression
S T R ON G M I N D
do they give? Then, what type
of photos would you like to
appear here that aren’t?
What steps can you take to
introduce that side of you?
BROADEN
YOUR INTERESTS
List all the things that
interested you when you were
young – school subjects,
hobbies, charities, something
a friend did. Now, pick a couple
and find out more: watch a
YouTube video, think how you
could try it out or get involved
in it. The aim is to expand who
you are and what you’re about.
BIG UP YOUR
NO. 2 ROLE
Imagine a friend is giving
a toast at your party. Outside
of what you’re most known
for – eg, working in retail,
a boss, a mum – what would
they say about you? (If you’re
struggling, think of the younger
you before your main identity
existed.) What could you do to
make sure these other things
are talked about more?
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 5 1
Why does
seem to be the
hardest word?
Sometimes it tumbles out of your mouth before you even realise.
CREDITS GO HERE
Other times, you wouldn’t let it pass your lips for a million
pounds. Why is apologising so damn tricky – and how can
getting it wrong impact how you see yourself?
S T R ON G M I N D
All of a sudden, Kanye was there. Bemused, might play a vital role in helping us get along
she handed the mic over – and the rest is with strangers, but that the reason is rooted
history. Despite the fact that his apologies in brain chemistry. According to one study,
– sorry that he said Beyoncé had a better in which people’s brains were scanned as
video, sorry that he stole Taylor’s moment, they received an apology, it activates the
sorry that he hurt her feelings; at one point regions responsible for empathy, leading
he even apologised to her mum – came to an uptick in the so-called love hormone
quickly and unreservedly, the two have been oxytocin. Someone apologises to you, this
in a heated media battle, laden with as many hormone floods your system and you almost
vitriolic comments as apologies, ever since. immediately feel less stressed, less aggressive
We’re in a new age of apologising. and more open. And as for the apologiser?
Remorse on a grand media scale is required ‘Saying sorry can have a powerful effect on
to be effusive, and in everyday life there your sense of self and allows you to restore
seem to be more beg-pardons thrown about a good self-image,’ says Dr Schumann.
than ever; sorry my lunch is taking too long It’s unfortunate, then, that apologising
to heat in the microwave, sorry you bumped too much or too little can chip away at the
into me getting on the bus, sorry I’m about associated mental health benefits. Both
to ask you to fulfil your job description. Professor Jovanovic and Dr Schumann
Intertwined with the thinking that everyone agree that apologising too much is
(younger generations in particular) is counterproductive. ‘It can come with
ready to take offence at pretty much a cost to perceptions of your competence,’
everything, people are apologising before explains Dr Schumann. So saying sorry
even saying or writing what they feel they every time you have to call a meeting, or
might need to apologise for. And yet, before you ask friends for their time or
when you have screwed up and a sorry effort can make you seem less capable or
is needed to regain equilibrium, it’s still worthy; a problem for women particularly,
often the hardest word to say. as we’re inclined to do this more than
Canadian sociologist Professor Maja men. ‘There’s research that has found
Jovanovic argues that the modern habit of that when both men and women deem an
deploying an ‘I’m sorry’ at the start of every infraction apology-worthy, they will
sentence not only invalidates the apology apologise,’ adds Professor Jovanovic. ‘Men
itself, but could knock your self-image and aren’t avoiding saying sorry – they just have
minimise the important things you have
to say. Which begs the question, is this
culture of boomeranging between uttering
CREDITS GO HERE
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 5 3
a much higher threshold for
what they deem to be an
apology-worthy moment.’ She Make no
links the mental health impact apologies
of this behaviour to impostor
syndrome. ‘Feeling the need to
apologise for everything is just
a symptom of the fear, self-
doubt and lack of confidence
that can come about with
impostor syndrome, something
that disproportionately affects
women,’ she says. ‘And it’s a
self-fulfilling prophecy – the
more you apologise, the more
likely you are to succumb to
the effects of impostor
syndrome. It’s not just a verbal
tick or politeness; it can have
a profound impact.’
Marketing executive Rachel
Miller, 28, has worked to change
her apology habits after fearing
it was leading to negative
treatment. ‘I genuinely think
I’ve lost out on promotions
because of my habit of being
overly apologetic. I remember
the worst time was when
S T R ON G M I N D
I started a presentation to a
client with “sorry”. Afterwards,
my manager was annoyed and
said it looked unprofessional,
which in hindsight I agree with.’
Working in an all-male team
helped her to break the habit.
‘The guys were less likely to say
sorry – not always with good
reason – but they seemed to get
ahead quicker because of it. I
started to copy them, to say what
I meant without apologising
and to fake it when I wasn’t sure
about an idea I was pitching.
I feel like I’ve been given more
responsibility because of that.’
SOZ, MATE
What about those moments
HOW TO
when the sorry remains stuck
in your throat? ‘Apologising When you ’re late
for big offences can feel hard
for something
APOLOGISE...
because they reflect something
defective in your character, and
by saying sorry, you’re taking If it’s a few minutes, a ‘thanks Switching it for gratitude in
responsibility and admitting for your patience’ might be minor situations of inconvenience
Our experts on how to appropriate, but people’s time is is an empowering way to go
to what might be a pretty skilfully say sorry important, so you need to recognise about apologising. I’ve seen this
fundamental flaw – be that that with an apology if you’re late dozens of times, where someone
incompetence, poor judgement in any kind of meaningful way. says, ‘Thank you for waiting, I
or untrustworthiness,’ says Dr Explanations can be useful, and appreciate your patience.’ There’s
Schumann. ‘These things are people sometimes expect them, no apology and it’s been fine.
but only as long as they don’t People like being thanked. They
difficult to face up to because come across as defensive. Instead, also like that you’ve noted their
they’re linked to your self- take responsibility and, where it’s patience. It’s a way to make
esteem – too many perceived appropriate, assure the person amends without framing your
CREDITS GO HERE
5 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
flaws can lead to long-term low minimal sense, have become
self-esteem.’ This has, in turn, so wary of ending up on the
been linked to depression, where wrong side of popular opinion
an individual may stop liking or you anyway,” and stormed off. He didn’t that apologies are sometimes
valuing themselves, find it difficult come after me, which isn’t surprising given proffered even before an
to trust their own judgement and how much I’d insulted him.’ The next day, indiscretion has taken place.
struggle to move past mistakes. ‘It’s she woke feeling full of regret. ‘I knew I’d Emily*, a 25-year-old social
why you might feel more resistance need to apologise, but it felt so hard. It’s been media manager (and budding
to apologising in those types of two weeks and I still haven’t been able to get influencer), has 15,000 followers
situations,’ explains Dr Schumann. up the courage to call him. I’m miserable.’ on Instagram, and almost as
WH Fashion Assistant Abigail Eesh. Helena’s is an extreme situation – many on Twitter. As she
Buchanan, 22, describes herself as she’s lost a partner through stubbornness explains, ‘It’s so easy to spark
a serial apologiser – except for times – but how does she break the stalemate? a row, and people who don’t
when it might actually be required. Professor Jovanovic suggests examining even know what it’s about just
‘I constantly say sorry unnecessarily why you might feel resistance to an apology. pile in. I once posted a cartoon
– as I serve dinner to guests in case ‘Maybe it’s because it’s unfair, but more of a bear and made a joke about
it doesn’t taste nice, or if someone likely it’s a sign that something about it being hungry. Someone got in
says they’ve had a bad day – but if is touching a nerve,’ she says. ‘It’ll tell you touch to say that I was making
I’ve actually done something wrong, something important about yourself and light of the fact that, in some
I become resistant to it. It tends to the situation you’ve found yourself in.’ parts of the world, bears are
be in my close relationships, with
S T R ON G M I N D
them – are less likely to apologise ownership of a mistake and apologising can I was shocked. I apologised in
when they’ve done something help you to move past it and mitigate the a jokey way – like, “Obviously,
wrong.’ It stands to reason that you negative effects of the mistake itself,’ says I’m not making light of the
care more about what those close Dr Schumann. ‘On the flipside, the more plight faced by bears” – but now
to you think of you, rather than the you avoid taking responsibility, the more I find myself starting posts with
woman who goes for the empty bus stressful the situation becomes and the things like, “I’m sorry if I’ve got
seat at exactly the same time you more likely it is that you internalise any the wrong end of the stick…” or,
do. Take 31-year-old Helena*, who, bad messages about yourself – instead of it “Apologies if this isn’t for you…’”
after drinking too much white wine, being a simple mistake, it becomes about If we’re to learn anything from
broke up with her boyfriend. ‘It was who you are as a person, and that can have Kanye, it’s to save our sorrys for
horrible,’ she recalls. ‘We ended up far-reaching consequences for mental health.’ when they really count and try
in this big, stupid fight. I said a lot In an age where past tweets are excavated to put some meaning behind
of things I didn’t mean because and celebrities and brands are hounded for them – or, even better, try not to
I was drunk and angry. Then I was formal apologies, ‘sorry’ could not only be set be a dick in the first place.
like, “I don’t even want to be with to lose even more meaning, but also to cause
added stress where it really doesn’t need to.
Those in the public eye, even in the most
the wrong
The most important thing is to Don’t say ‘I’m sorry you see it that
put yourself in the other person’s way’ or ‘I’m sorry you feel like Self-awareness is half the battle. You have to own it. We’ve all
shoes – try to understand how that’ – those are false apologies. Confront it, take responsibility for had days when we’re snarky or
it feels from their perspective. You Just be genuine: ‘I’m so sorry I it. Sometimes, you know you’re unnecessarily harsh. People really
could acknowledge and validate hurt your feelings,’ ‘I’m so sorry in the wrong but try to downplay appreciate it when you can feel
their perception, then apologise I was insensitive.’ Ask the other it. Try to understand that when empowered enough to own the
for your actions, even if the intent person for clarification on how you act defensively, their response hurt that you caused. Offer an
wasn’t malicious. Apologise for they felt and then reiterate what is not going to be open-minded indication that it won’t happen
the effect that your actions had. they said back to them – just to and welcoming. Take responsibility, again; give examples of what
And, most importantly, do it make it clear that you understand be the first person to step up you plan to change to ensure
CREDITSCREATIVE/JAWA
sincerely – communicate that you what they’ve said. You don’t – even if you feel like the other that it never does. That kind of
care about your friend and that want to look like you’re minimising person is also at fault, then try forward-looking action will help
GO HERE
you value their friendship. any damage you’ve done. to see your behaviour for what demonstrate that you’re sincere.
Dr Schumann Professor Jovanovic it is. Dr Schumann Professor Jovanovic
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 5 5
dissociative, returned to my desk, gathered
‘Losing my job
my things and walked to my car.
I cried because, rightly or wrongly, it felt
like betrayal. I cried because of the way the
business world can work. I cried because
made me feel
this was evidence I was devastatingly
dispensable and because, financially and
logistically, I was screwed. I’d just signed
on for a new flat that I was now no longer
devastatingly
able to afford. My family didn’t have
anything to offer me, aside from my teenage
box room, so I packed up what I could of
my life in Bristol and drove home to the
disposable’
cul-de-sac in Devon where I’d grown up.
The plan was to regroup but, instead,
I spiralled. I’d wake up and slump on the
sofa, not watching TV so much as letting the
sounds and colours wash over me. I scrolled
Work shouldn’t be your whole life, of course, but the emotional through job boards – an activity that was
ramifications of being let go extend far beyond the nine to five. pointless given my self-esteem was on the
floor. Anxious thoughts dominated my mind,
One woman shares how it played out for her
to the point where I was too afraid to leave
my house; while depression felt like a 20kg
kettlebell on my chest. This heavy low
It’s a balmy Wednesday in April morphed into high-octane panic whenever
2009 and 28-year-old me practically
bounces into my boss’ office. He’s not
WHAT OUR I tried to do something that would push me
forward – like applying for a job or working
especially friendly with the rest of the
team but, as his assistant, I’m his
PSYCHIATRIST out my options financially. A feeling of
heat would start at my feet then travel
SAYS...
S T R ON G M I N D
Heidi May, 38,
entrepreneur right-hand woman. I know everything up my body, and the ground underneath
from South Wales from the name of his girlfriend to the began to feel unsteady. Then came heart
intricacies of his schedule. I love it. Our jobs inevitably become palpitations so fast it felt as though my
I’d been hired almost 12 months earlier, to support tied up with our sense of body was fighting my brain; I wanted to
identity, and to have that
him as he oversaw a big merger. I leapt to apply when take that next step, but my nervous system
taken away can be incredibly
I saw the job advertised, not because of some deeply was keeping me rooted to the spot.
unsettling. On an emotional
held passion for the industry I was in, but because this This continued for two months, until
level, this can lead us to
role looked stable – unlike the office manager job I’d a friend in Bristol told me of a PA job that
question our abilities and
held for two years and lost the year before. It had been damage our self-esteem.
had opened up. Like a scorned lover whose
2008, when the bubble of economic optimism burst, Ruminating over what we faith in romantic partners was gone, I was
certainties became shaky and we all learned a new word: lack, or what we did wrong, is distrustful of every employer and role,
recession. Hearing that I was losing my job, a foreboding common. Then there are the convinced any step forward would see me
sensation took up residence in my lower abdomen and practical considerations: how rejected, yet again. I researched the company
didn’t budge for weeks. It hammered at my sense of can we afford to live; provide intensely and, when I saw it was over 100
calm, making me resolute that I would do whatever for dependants? Things we years old and had a good reputation as an
I could to avoid being landed in this place again. took for granted are suddenly employer, I felt a faint glimmer of hope. Still
And I did: by risk-assessing future roles and, when fraught with anxiety and can racked with anxiety, however, I left applying
I found one that appeared solid, being ruthlessly lead to life changes – such as right down to the wire. But now there was
hardworking within it. This role felt like the apex of moving in with family – that a new internal monologue battling the one
everything I’d been working towards. As the company can feel regressive. A stage of that told me any action was a step closer
was so young, my fingerprints were everywhere: I was grieving – for the old role and towards feeling unsafe; it said: ‘go for it’.
instrumental in keeping the office alive and functioning, the life that went with it – may I heard back in three days, dragged myself
keeping its hidden machinery well oiled. I knew the be necessary. Those affected to the interview and, when I landed the role,
company was going through a rocky patch with its HR may also struggle with low moved back to Bristol. Rebuilding my self-
systems, but as I was mired in helping my boss iron out mood and anxiety, for worth didn’t happen overnight. It took time
those kinks, I simultaneously felt, with him, above it all. which cognitive behavioural and patience, but it did return. My feelings of
The player rather than the chess piece. therapy may be helpful. depression, anxiety and panic subsided –
When my boss called me into his office that afternoon, helping me understand that my experience
Dr Sarah Vohra, consultant
I knew our chat was going to be something about my was circumstantial. Coming back from a low
psychiatrist and author
contract, but I expected a swift renewal and cheers to that felt insurmountable taught me I have a
@themindmedic
a job, so far, well done. But I knew instantly that I’d steely core. That I’m resilient enough to take
called it wrong. In fact, I was given an ultimatum. Either risks – as I did when I set up my own business
I continue the job I was giving 12 hours to daily while giving advice to start-ups in 2018. Perhaps
AS TOLD TO LAUREN BROWN
simultaneously studying for an HR course in what more importantly, it showed me I’m worth
remained of my spare time – something I knew would so much more than what I do for a living.
be impossible – or I could leave. These were presented
as options but, realistically, they weren’t. I replied in
the negative and, in a state that I now recognise as
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 5 7
E G Y M
TA HUSER’S GUIDE devices,
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Machines th an th e final seaso
makes less
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jargon that n eti q uette rules
and more u
nw ri tt e welcoming
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– it’s fair to . B u t in the spirit
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Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 5 9
WOMAN MACHINE THE ABDUCTOR
T H E R OW E R
The rower is the definition of unnecessary pressure. of the handle. Ready? TRY THIS
of a whole-body workout Plus, your glutes and Remember, the focus is For a steady cardio session,
– it works over 80% of the quads are the most on your legs moving first. set your distance to 5km
muscles in your body – powerful muscles in your Drive backwards by and aim to do the first
but only when it’s done body, so your row will be pushing hard with your kilometre at 20 strokes
correctly. ‘However, most far stronger and more heels and, once your legs per minute, the second
people tend to pull with efficient by using them are straight, rock your at 22, the third at 24 and
We asked four their arms too much – rely on your arms and torso back slightly and so on. You could also try
trainers which instead of using their legs you’ll tire much faster, draw the handle towards a killer interval workout,
to power the move,’ says thereby not getting the your sternum, tucking with, say, 30 secs at max
machines they Grow Fitness PT Emily most out of your session.’ your elbows in. The handle speed, followed by 60
see gym-goers Taylor. ‘When done Start by sitting down should end up below the secs of slow rowing
consistently correctly, your legs and with the seat close to the breastbone. To finish the
core should actually do front of the machine, legs move, reverse it. ‘Push
getting wrong most of the work. If you bent and feet up on the your arms out ahead of
– and how to use rely on pulling with the foot plates. Make sure your you first, then rock
arms instead, you’re feet are securely strapped forwards slightly at the
them correctly to putting your upper back in at the widest part of hips, keeping your back
reap the benefits and shoulders under a lot your foot and grab hold nice and tall,’ adds Taylor.
T he t er m s
t o lea r n
-
FREE WEIGHTS
not Dumbbells to take
home as and when you
wish, free of charge
but actually The section
of the gym that houses
rows of dumbbells and
kettlebells available to
all gym-goers
ISOLATION MOVES
not Exercises best
performed when
The lying leg curl – also the move pretty pointless you’ll need to up those muscle all the way out at you’re alone
known as the hamstring – and puts unnecessary weights – think about the end of each rep, you’ll but actually A move
curl, because, well, it works strain on the lower back. squeezing your hamstrings actually end up shortening where only a single
your hamstrings – requires To do it right, lie face and controlling them in the hamstrings over time. muscle is targeted, such
total body control. down on the bench and towards your bum as you as the bicep curl
‘Unfortunately, it’s common position the pad of the exhale,’ says McGowan. TRY THIS
to see people shooting lever just above your Pause for 2 secs at the 3 sets of 12 reps, with a
their bums into the air as ankles. Tuck your pelvis top of the contraction, then 30-sec rest between sets
they kick their feet in,’ says in, press your hips into slowly lower the weight FAILURE
Samantha McGowan, PT at the bench and grab the again on the inhale, making not Sleeping through
Soulmate Wellness. This handles. ‘Then, instead sure your legs are fully your alarm and
B E S T B ODY
takes the hammies out of kicking your feet up extended at the bottom. missing boot camp
of the picture – rendering – if you find it that easy, If you’re not stretching the but actually Working
a muscle or muscle
group until you
T H E L AT P U L L D OW N physically can’t
contract it any more
with good form
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 6 1
Total newbie to
Women’s Health
DAY 2 DAY 3 DAY 4 Et iquet t e 101
Upper-body pull + Legs Bonus cardio day
15-min cardio intervals Your need-to-know guide
‘Your legs are made up of We can’t keep you out of the
Choose 3 to 6 pull moves several big muscle groups, gym, can we? Your bonus
and perform 3 sets of 12 so I recommend training workout is an extended ACTUALLY WORK OUT
reps, keeping the same them on their own,’ says interval session – do up to
rest times as you did on Maxey. A good leg day 30 mins of your heart- Yes, you need to rest
your push day. Remember, calls for big compound pounding activity of choice. between sets, but don’t
today you’ll be pulling the moves – where you’re ‘I choose to work with
weights towards you – working more than one do it on the machine on
sprint intervals on the
think rows and curls. ‘You muscle at a time – so treadmill, but the assault your phone – someone
should be feeling the burn you’ll find your heart rate bike and the rower are also else probably needs that
and fatiguing towards the climbing, too. ‘If it’s not, great options,’ says Maxey. machine. Creating the
end of each set,’ Maxey you’re probably going ‘You don’t need to stick
says. ‘If not, perhaps it’s too light,’ she says. ‘The
ultimate cardio playlist,
to the machines either –
time to up the weight.’ muscles in your legs are sled pushes, rope slams, googling ‘can weights
Oh, and don’t forget your the biggest in the body, so burpees or box jumps will give me a hernia?’ or
cardio intervals. will burn more calories and really get your heart racing.’ cross-referencing every
fatigue the body far more.’ online review of
HERE’S AN EXAMPLE HERE’S AN EXAMPLE
HERE’S AN EXAMPLE
squat-friendly leggings
3 sets of 12 reps dumbbell
back row
Rest for 1 min between published since 2013
3 sets of 12 reps leg press each move. Perform this
circuit 5 times
will not a fit body make.
3 sets of 12 reps lat 3 sets of 12 reps dumbbell
pulldown or kettlebell goblet squat 30 secs squat jump LEARN TO SHARE
3 sets of 12 reps dumbbell 3 sets of 12 reps dumbbell 30 secs mountain climber It’s polite to allow
renegade row walking lunge
30 secs burpee someone to complete
3 sets of 12 reps banded 3 sets of 12 reps kettlebell a set during your rest
pull-up (use a thicker band 30 secs box jump or
deadlift
for more support) step-up period. If you hate
B E S T B ODY
3 sets of 12 reps kettlebell sharing (we get you), grab
3 sets of 12 reps bicep curl 30 secs high-knees
sumo squat
some free weights and
3 sets of 12 reps cable row 3 sets of 12 reps kettlebell set up shop somewhere
+ 15 mins rower intervals split lunge
out of the way.
(sprint for 30 secs, walk
for 1 min)
PUT YOUR TOYS AWAY
If you’re strong enough
to pick it up, you’re
strong enough to put it
back (in the right place).
Put the dumbbells
back on the rack and
offload those plates
on the barbells.
WIPE IT DOWN
In case you weren’t
aware, people want to
share your sweat about
as much as you want to
share theirs. Use a towel
and wipe down your
equipment after use.
RESPECT
PERSONAL SPACE
There are always those
who spread their things
across the changing
room like your mate
spreads Gemma Collins
GIFs on WhatsApp.
Don’t be that person.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 6 3
HOW I GET F IT D ON E
‘A BARBELL
BROKE
MY BACK
BUT I
DIDN’T
LET IT
BREAK ME’
A gym accident left Sophie Butler,
23, from Essex, paralysed from the
waist down – but she refused to
let it crush her passion for fitness
CREDITS GO HERE
6 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Photography | P H I L I P H AY N E S
y love for fitness began
when I was at university
in 2015, when I was 19.
For me, it was a release
– an hour a day that was
just my time, when I
could do something good for me and my
body. The gym became my safe place. My
go-to was pure weight training. I’d focus
on my back and shoulders, chest and ABOVE: Sophie in the gym in
February 2016
triceps, plus two or three leg days a week. In the new year in 2018, I knew I needed
It was on one of these leg sessions that to get active again – for my mind as much as BELOW: In a session with a
it happened. It was around midday on my body. The thought of going back to the physiotherapist in July 2019
5 July 2017 –I’d just got my university gym terrified me. But my doctors had cleared
results and wanted to get a session in me for exercise and I knew it was something
before going out to celebrate. I was doing I had to overcome to feel like myself again.
a typical squat in a Smith machine, and The logistical challenge was a nightmare,
I somehow lost my footing and ended up too – how the hell do you manoeuvre in the
falling on my bum. The safety latches gym in a chair when you’re paralysed?
weren’t on high enough and the weight It was my dad who helped build my
came crashing down on my back. confidence. He took me to our local leisure
The hours that followed are a blur. centre and we just wheeled around the gym.
I was rushed to hospital and into surgery, He wanted me to see there was a path that
in a haze of pain as the shards of my was accessible for me, that I’d be able to get
fractured spine cut into my spinal cord. around. Somehow, figuring that out made
I woke up nine hours later with two it seem easier, and I signed up. For the first
metal rods in my spine and the news that couple of months or so, I’d go to the gym and
I was paralysed from the waist down. not really do very much – just familiarise
The injury and surgery were awful, but myself with the equipment and start
it was the months that followed that were thinking about how to adapt my workouts.
B E S T B ODY
torture. I had my surgery in a hospital in It took me a while to get used to the noises
POST-WORKOUT
Romford, where I stayed for two weeks before – the sound of the weights dropping made RECOVERY
being moved to a local hospital in Basildon. me flinch every time. I even found myself A fruit smoothie with
I was there for about six weeks, and I think staring at people as they worked out, trying strawberries and
I left my bed twice – I was just lying there to see if what they were doing was safe. bananas, a bit of vegan
protein powder, and
AS TOLD TO KIRSTI BUICK. HAIR AND MAKE-UP: CASSIE STEWARD AT LHA REPRESENTS. STYLING: ABIGAIL BUCHANAN. SOPHIE WEARS:
watching the world move on without me. Eventually, I learned to focus on myself. almond milk.
Finally, a bed came up at The London I began writing in a little notebook: I’d write
BRA AND LEGGINGS, GYMSHARK; TRAINERS, NEW BALANCE. ICONS: SHITAL PATEL/BEN DAVIS/JACLYNE OOI AT NOUN PROJECT
Spinal Cord Injury Centre at the Royal an upper body part in there like back, arms
National Orthopaedic Hospital in Stanmore or shoulders and then make a spider
and things began to look up. That’s where diagram of exercises I could do. From there,
they do your physio and your occupational I started working out a programme, the way BEST FITNESS
therapists work with you, and they’re all I used to do at uni. Before I knew it, I was ADVICE
Every single person
about educating you on things you need to training four or five times a week, focusing you look up to in the
learn to transition to living at home, like on resistance machines and free weights. gym has had a day one
chair transfers and getting in and out of Getting back into training enhanced at some point.
bed. I was discharged about three months everything else in my life. It wasn’t just
later, just in time for Christmas. My dad training for muscles that looked good; I
and stepmum had bought a new house actually needed that strength to help me
on the other side of Essex. It took about move – getting in and out of my chair, going
seven months of renovations to make it to the loo, wheeling myself along. I’m so GO-TO MOVE
Close-grip pull-down.
accessible for me, and it was a tough wait proud I’ve been able to do it – it was I love working my
– I had to wash my hair in a bucket, and something that really, really challenged and back because it’s my
I couldn’t leave the house unless someone terrified me. It’s taught me that if something weaker area. I love
was there to help lift me over the step. But scares you or makes you nervous, you doing things that don’t
come easily to me.
I was happy to be home with my family. should probably do it. Do it safely, but do it.
And once the renovations were complete, Now I’m studying for my PT qualification.
I really started to change my perspective. I’d love to train able-bodied people, but my
Even simple things like going for a coffee dream would be to train people with spinal
or a family meal were like, ‘Oh wow, I’m injuries. I know how confusing that time
actually allowed to do that now.’ I had my period is and how few people understand
chair and my parents had a ramp installed the experience. Even if PTs do want to help,
so, finally, I could come and go as I pleased. they haven’t been through it themselves so
there’s a lack of understanding. I want to
be that bridge, to help people with injuries
realise that they can still do it, that we can
make changes and make things work for
them. That everything is possible.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 6 5
eve
ry
ee
B E S T B ODY
f
r lin
fo g
ow
fl
A
6 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
SLEEP BETTER
‘Restorative postures are the perfect precursor to a good night’s sleep,’ says FLY LDN head of yoga Fi Clark. ‘When the parasympathetic
nervous system is triggered, this signals to the body and mind that it’s in a safe environment to sleep and restore after the day’s activities.’
B E S T B ODY
of your body and slow it one on your stomach, feeling relax into your breath. Hold
down to a count of 4 secs your palms rise and fall as for 3 to 5 mins and repeat
in and 4 secs out. you focus on your breath. on the other side.
MANAGE STRESS
‘Stress causes a fight-or-flight response in your body, which, if present for too long, can cause problems such as chronic pain, poor sleep and
IBS,’ says Hannah Barrett (aka @yoga_girl_london). ‘These postures will calm the mind and counter stress responses, like stomach pain.’
CHILD’S POSE CAT COW FORWARD FOLD RESTORATIVE LEGS UP THE WALL
(a) Kneel on the floor with (a) Start in tabletop (a) Start standing with your FISH POSE (a) Getting good with your
your big toes together position, with your wrists feet together, then exhale (a) Place a pillow or block legs in the air now, aren’t
and knees wide. Exhale underneath your shoulders and slowly bend forward parallel to the short edge of you? As before, bring your
and lay your torso down and knees underneath your from your hip joints. your mat. Gently lie back hips to the wall, with your
between your thighs, hips. Inhale into cow pose, Lengthen your spine as over the prop, so the bottom back flat on the floor and
keeping your spine long. dropping your stomach you fold forwards, bending edge is level with your bra bum as close to the wall
(b) Stretch your arms down to arch your spine your knees if you need to. strap. You can use another as is comfortable.
forwards, feeling a stretch and gazing upwards. (b) Bring your palms or pillow or block to support (b) Raise your legs straight
from your tailbone through (b) Exhale into cat pose, fingertips to the floor or to your head if you need it. up, resting them against
to your fingertips. Relax rounding your back, tucking the backs of your ankles. (b) Melt your body over the wall. Feel free to place
your shoulders and rest here your pelvis under and Press the soles of your feet the prop(s) and place your a pillow under your bum to
for 5 slow breaths or longer dropping your head. into the floor and lift your arms by your sides, or ease any discomfort in your
if you feel you need it. Continue moving through bum towards the ceiling, overhead – wherever is most lower back. Stay here for 5
cow to cat for 5 full breaths. turning the tops of your comfortable. Hold the pose to 15 mins for best results.
thighs in towards each other for at least 1 min. To get out
slightly. Engage your core of the pose, roll to one side
and let your head hang and remove the prop.
between your arms.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 6 9
BOOST ENERGY
‘For a perk-me-up flow, you want to gently stretch your body to warm up the joints and release tension in the muscles,’
says Clare Walters, master trainer at Third Space London. A great way to get in the zone before the day ahead.
IMPROVE FOCUS
A big presentation, a final exam, a date with someone you want to impress – sometimes you just need a bit of extra help concentrating the
mind. Frame yoga instructor Aisha Ibrahim recommends poses like tree, mountain and warrior II, which call for a single point of focus.
7 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
G R E AT
MI N DS
Studies show that yoga
can combat persistent
fatigue, increase self-
esteem and energy levels
and reduce anxiety
and depression
B E S T B ODY
DE E P
BRE AT H S
‘Observing your breath
steers your mind away
from external factors that
act as a catalyst for stress,
sap energy or foster
negativity,’ says
Clark
WORDS: KIRSTI BUICK. PHOTOGRAPHY: GETTY IMAGES. ILLUSTRATION: BEN MOUNSEY-WOOD; LIZZY THOMAS
ST R I K E
A P OS E
Postures like inversions
and forward folds activate
your ‘rest and digest’ system
(the opposite of the
fight-or-flight response
to stress)
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 7 1
ROUTE TO WELLTH
FOCUS
At the moment, my
main wellness goal Natalie CARE
Looking after my skin
is an important part
Portman
is to really focus my of self-care for me and
attention and not I’ve been really lucky
take on too much at that there are so many
once. It’s hard when wonderful new ethical
you’re trying to be products out there.
present with people REST I particularly love
but you’re juggling How the Harvard-educated Oscar winner, animal Mazz Hanna Carnelian
something on your Getting enough sleep Infusion Skin Salve, and
phone at the same is so important and rights advocate and mother-of-two (phew) the organic, cruelty-
time. I think if I can I’m learning to get fuels her body and cares for her mind free moisturisers from
just concentrate on better at it. I try not Pai. I believe in a ‘do
one thing at a time, to look at my phone what you can’ attitude
it takes a lot of the a few hours before to veganism and my
stress away. bedtime because of skincare regime is an
the blue light, which example of this – my
can stop your brain go-to moisturiser is
from switching off. Eighteen B B-Silk
I usually read a little Protein Revitalizing
to wind down. Or I’ll Hydrogel Moisturizer.
TRAIN watch a show. I’ve
just finished Fleabag
It comes from silk,
which some people
It’s tough fitting in – it’s so good. consider not vegan.
exercise around work
and spending time with
my two children, but I
try to run maybe three
times a week. Running
for a full hour feels a UNWIND ACCEPT
little like meditation. I’m
also a fan of Gyrotonic I try to schedule in
B E S T B ODY
Being constantly busy,
classes [a Pilates-style little treats for myself I don’t really have the
exercise that combines when I feel any stress time to think too much
movements from yoga, building up. Things about how my body
dance, gymnastics, like getting a massage, looks – I think that’s
swimming and t’ai chi] taking a walk with a just something that
and yoga. I used to do friend, having a drink happens as you get
ashtanga, but now I’ll or going out with my older. It’s hard to worry
just get there and try husband [French about it as much as I
anything – it’s literally dancer Benjamin used to when I’ve got
whatever class is on Millepied] all help me so many other things
when I have some to relax. But when I going on in my life. I’m
spare time. have any free time, happy with it, though;
spending quality time I feel strong.
with my kids is my
number one priority.
EAT
STATS
I’ve been a vegetarian
since childhood, but I Age: 38
switched to veganism Job: Actress and
filmmaker
in 2009 after reading
Fitness MO:
Eating Animals by Running and Gyrotonic
Jonathan Safran Foer. Wind-down
The book really secret: Reading
changed me; my
whole outlook shifted
and it inspired me to
produce my new film
WORDS: MINI SMITH. PHOTOGRAPHY: MATT CARR/GETTY IMAGES
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 7 3
SUPERSET A
P T GU E ST PA S S BANDED
MARCH
ANTHONY
Targets: Hip flexors,
glutes, ankles
Do: 30 secs
(a) Put a resistance
band around both of
FLETCHER
your feet so the band
goes over your laces.
Stand with your feet
shoulder-width apart
and lower into a half
squat, keeping your
knees soft and
maintaining tension
New runner? Build strength to in the band.
(b) Lift your right foot
protect your joints with this body- slightly, then the left
weight workout by biomechanics to begin marching,
pumping the opposite
coach Anthony Fletcher arm to the foot that
you’re raising. Feel
like a soldier? Good
– that’s the point. (a) (b)
o fancy equipment or
costly gym membership
required – lace up your
trainers and you’re
good to go for a run,
right? Well, almost.
‘Running is about more than just
pounding the pavements,’ says PT and REVERSE
biomechanics coach Anthony Fletcher. SNOW ANGEL
The precision running head coach at Targets: Back,
Equinox is also the founder of Onetrack shoulders
Club and has helped thousands of Do: 10 reps
runners hit new PBs – including a world (a) Lie face down on
champion Thai boxer, an Olympic a mat, resting your face
on a rolled-up towel if
snowboarder and a Team GB triathlete. that’s more comfortable.
He claims that building full-body Start with your arms by
strength – not just in the legs – will your sides, palms facing
WORDS: KIRSTI BUICK. HAIR AND MAKE-UP: KATIE PETTIGREW AT LHA REPRESENTS. MODEL: BLAISE AT IMM AGENCY
help reduce injury risk and boost down, then retract your
Visit womenshealthmag. shoulders, lifting your
your performance. ‘It improves tissue com/uk for another 10-min palms off the ground.
tolerance – how much load a tissue can body-weight workout (b) Slowly bring your
handle and for how long,’ says Fletcher. with Fletcher hands up over your
‘The evidence suggests that strength head until your thumbs
training may help improve running touch. Reverse the
movement without
economy [using less energy to run (a) touching the ground.
further] and VO² max [the maximum Be careful not to raise
amount of oxygen your body can use].’ your head or arch your
To help you on your way, he’s devised a back at any point.
workout to help you prime your body
– all you’ll need is a resistance band.
NEED TO KNOW…
(b)
1 | ‘Move from exercise 1 to 2 immediately
– the transition counts as your rest. That’s a
superset,’ says Fletcher. Repeat each superset
3 times, resting for 1 min before you move on
to the next superset.
2 | Aim to complete this workout twice a
week, ideally on the days you don’t run.
74 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 P h o to g r a p h y | P H I L I P H AY N E S
SUPERSET B SUPERSET C
(a)
SCAPULA SLOW
PRESS-UP SHOULDER
TAP
Targets: Core,
shoulders Targets: Core,
Do: 10 reps shoulders, arms
(a) This is no Do: 12 reps on
regular press-up. (a) each side
Start in a high (a) Start in a high
plank with your plank position with (b)
hands beneath your your hands directly
shoulders and your under your shoulders
head in a neutral and feet wide.
position. Your body (b) Slowly tap your
should be in a left shoulder with
straight line from your right hand, then
head to heels. return to the plank,
(b) Without being careful not to
bending your sway from side to
elbows or dropping side or drop your hips
your hips, keep (b) as you move. Repeat
your core tight on the other side.
and just pinch your
shoulder blades
together. Hold for
3 secs and release.
That’s it. See how you
feel after 10 reps.
B E S T B ODY
HIP BRIDGE
WALK-OUT SINGLE-LEG
DEADLIFT
Targets: Glutes,
hamstrings, hip flexors Targets: Glutes,
Do: 8 reps on each side hamstrings, lower back
Do: 8 reps on each side
(a) Lie on your back
with both knees bent (a) Start with your
and feet flat on the feet together, hands
floor. Pushing down on hips. Shift your
through your heels, lift weight to your left
your hips until your leg, knee slightly bent.
body is in a straight (b) Hinge at your hips
line from knees to to bring your chest
shoulders. This is your down while raising
(a) your right leg behind
starting position.
(b) Keeping your you until your body
glutes engaged and is in a straight line
without swaying your from your head to your
hips, take a big step (a) right foot. Reverse
forwards with your back to the starting
right foot, away from position and repeat
your bum, so your for a total of 8 reps,
weight is supported then switch sides.
by your heel and the
leg is almost straight.
Follow with your left
foot, then step your
feet back one at a
(b)
time. That’s one rep.
(b)
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 7 5
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KICKS
ON PREVIOUS PAGE
The hiking boot trend has
evolved into a more wearable
city version. Perfect for
pounding pavements and
adding oomph to outfits.
-
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AT H L EI S U R E S P EC I A L
78
PANEL
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SHOW
Skip the standard two-piece
and upgrade to matching
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Metallic panelling anyone?
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LULULEMON X ROKSANDA
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Bold puffers are the perfect
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AT H L EI S U R E S P EC I A L
79
WO M EN ’ S H E A LT H
WO M EN ’ S H E A LT H AT H L EI S U R E S P EC I A L
80
GLOSS
IS BOSS
Trending now: PVC. Add
some of the shiny stuff to
elevate your fave gym
gear… or pretty much
anything, actually.
AT H L EI S U R E S P EC I A L
-
JACKET, £135, HUNTER
BRA, £115; LEGGINGS,
£125, BOTH P.E NATION
BACKPACK, £159.95,
ADIDAS BY STELLA
MCCARTNEY
81
WO M EN ’ S H E A LT H
SPORTS
SKIRTS
The new bit of kit you
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Throw on and go post-gym.
-
BRA, £28, FILA
SKIRT, £200, P.E NATION
JACKET (AROUND
WAIST), £135, HUNTER
BOOTS, £145, SHOE
THE BEAR
AT H L EI S U R E S P EC I A L
82
WO M EN ’ S H E A LT H
AT H L EI S U R E S P EC I A L
83
WO M EN ’ S H E A LT H
SIGN
OF THE
TIMES
Bold logos are back. Double
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TRACK PANTS, £87, VARLEY
WO M EN ’ S H E A LT H AT H L EI S U R E S P EC I A L
84
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top of the trends.
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The
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Designer shows not only have a huge influence on high-
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On our radar
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ICEBERG with Converse
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INSPO FILA athleisure look adorned with
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Check out these three sports brands no further than statement
brands for some styling are having a Iceberg for some swoosh,
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at its new talking sequin OTT iconic 80s
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As a nation known
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post-consumer (that’s fashion speak
waste plastic for shape and size).
bottles, natch. Or Khloé Kardashian’s
fashion favourite Good American is
P.E Nation, which is at Selfridges in sizes
our go-to for looks 8 to 28. Day Won
that work for sport (right) is another
and street: think favourite, dropping
oversized jackets, these leopard-print
branded track pants looks at Fashercise
and pops of colour. in early 2020.
is for
EMMA
WILLIS
Women’s Health
can exclusively
announce that
is for TV presenter and
is for
COMMUNITY former WH cover
CLOTHING DETAIL star Emma Willis
LBL (little has collaborated
A venture launched black leggings) with high-street
by Patrick Grant of
are great, sure, stalwart Next
The Great British
but 2020’s on a collection
Sewing Bee fame,
activewear ups of activewear
Community Clothing
not only produces the ante. Look – and it’s flippin’
cool tees, it’s to C-Clique gorgeous.
The fit kit restoring pride in at Pinko for Available from
aficionado’s the British textiles scalloped edges 23 December,
guide to the industry by and The Upside it’s got new-
supporting local and Lucas Hugh year treat written
names, trends
clothing factories. for intricate prints. all over it.
and garms to
sport this year T-shirt, £27, Sports bra, £85;
Community Clothing leggings, £145, Sports bra, £22; leggings,
both Lucas Hugh £28, both Next
Sports bra,
£28, M&S
is for
is for is for
GIRLFRIEND HIGH-STREET
FASHERCISE HEROES
COLLECTIVE
After years as an The new M&S
online-only athleisure Ethically sportswear line has
retailer, Fashercise manufactured dropped and it’s
has opened a shop (using 25 recycled used some pretty
in London’s Covent water bottles in futuristic research.
Garden. Stocking every pair of Take the sports
luxury activewear leggings), size- bras. The brand
from the likes of inclusive activewear worked with
Lilybod and Heroine from a brand so Japanese company
Sport, it’s the fit kit confident in the Asahi, which uses
insider’s best-kept quality of its leggings avatars to assess
secret. Founder Alex that, in 2018, it gave breast movement
AT H L EI S U R E S P EC I A L
Vanthournout them out for free. in micro detail,
fancies pieces from You have to pay for to inform design
LNDR and First the pleasure now – decisions. This is
Base to be next obviously – but you activewear that
season’s bestsellers. get serious return punches above
Stay posted. on investment. its price tag.
Versace
89
WO M EN ’ S H E A LT H
is for
JUICY
You heard it here
first: orange is set
to be the shade
of SS20. The
trend flows from
the catwalk right
through to the
athleisure rails.
is for Check out these
tangerine dreams.
INNOVATION Just no top-to-toe
It’s the fastest- looks, please.
growing running No one wants to
shoe company, look like they’ve
but On doesn’t plan been Tangoed.
to stop there. Its
CloudTec soles Hoodie, £249.95;
joggers,£249.95,
offer horizontal and both Reebok X
vertical cushioning, Victoria Beckham;
which, as you strike T-shirt, £40,
Champion; trainers,
the ground, locks £420, Acne
to form a firm
foundation for
powerful propulsion.
Trainers, £150, On
is for
is for
LUXURY MATERNITY
Adam Selman, DKNY, ACTIVEWEAR
Paco Rabanne –
designers galore are Thanks to the
venturing into sports- proven physical
specific ranges and and mental
redefining athleisure. benefits associated
Invest wisely and with working out
mix and match with as a mum-to-be
affordable staples. (as long as you
is for Because it’s all about don’t overdo it, that
KIT BAG the high-low, right? is), there are more is for
stylish maternity NET-A-PORTER
Forget lugging your Sports bra, £75; leggings,
£115, both Adam Selman
activewear options
kit to the gym in
AT H L EI S U R E S P EC I A L
90
antibacterial bags and beyond. Sport and No Ka’Oi.
McCartney, all at net-a-porter.com
to keep your sweaty
kit separate from
your laptop. Genius.
WO M EN ’ S H E A LT H
is for
PERCENT
Ninety Percent, to be
precise. Pioneers of
the #dressbetter
movement, this
brand shares 90% of
its distributed profits
between charitable
causes and those
who make the
collections happen,
including the
is for manufacturers in
ONE-PIECE Bangladesh and
Turkey. Check out
The good news: no more having to coordinate its tie-dye hoodies.
leggings and tops. The bad news: gym toilet Hoodie, £130; dress,
visits just got trickier. While the jury is still out £135; top, £58;
on whether we want to work out in a Lycra jogging bottoms,
£120; dress, £160,
onesie, this is definitely a ‘thing’ for 2020. all Ninety Percent
All-in-one, £250, Ernest Leoty
Jacket, £180;
hoodie, £50;
jogging bottoms,
£50, all Riley
Studios
is for is for
RECOVERY SUSTAINABILITY
is for Overdoing it is so Of course it is – the
2019. Recovery is industry has woken up
QUILTED the fitness term du to the environmental
The next best thing to a jour, with the launch cost of fast fashion,
duvet day? Cosy quilting. of new, recovery- and athleisure brands
And luckily for you, it’s based classes at are spearheading the
trending: grab a coat some of London’s shift to sustainable
with the cushioned effect. best studios. And consumption. Silou
Top picks include Under there’s kit to match: London and unisex
Armour’s ColdGear Reactor, Under Armour has Riley Studios are two
which boasts breathable masterminded brands with serious
insulation (great for chilly a game-changing ethical credentials.
runs) and a silky luxe finish. collection of Silou’s tasteful pieces
AT H L EI S U R E S P EC I A L
activewear to aid are manufactured in
Coat, £150,
Under recovery, and Nike’s a fair-pay factory
Armour Joyride Flyknit in Lithuania from
trainer has a sole sustainably sourced,
comprised of non-toxic fabrics. Riley
thousands of tiny prides itself on its
cushioning beads transparent supply
to give your legs chain and innovative
an easier workout. recycled materials.
V
91
WO M EN ’ S H E A LT H
is for is for
UP-AND- VAARA
COMING Self-described as
BRANDS ‘the place where
fashion, wellbeing
What are the and everyday living
names you need meet’, Vaara’s ethos
to know for 2020? is the very definition
Angel Chen is of athleisure. And
one. The designer it prides itself on
is for stepped into the selecting the finest
TRACKSUIT limelight thanks to materials and
an exclusive collab working with only
What used to be with H&M in her the best makers in
reserved for lounge home country of the world. For 2020,
days is now the China. Next up on expect more of its
height of fashion – the watch list is bestselling sets in
just ask Maya Jama, Fantabody – this muted colourways,
Hailey Bieber and the larger-than-life along with some
Hadids. Throw on Italian athleisure/ new pieces that
over your gym gear lingerie brand is put the ‘leisure’ in
Angel Chen
is for
92 YOGAWEAR
Yoga gear has
WO M EN ’ S H E A LT H
stepped up a notch in
the softness stakes.
Oysho now offers
a specific yoga and
Pilates range with
a special ‘light skin
touch’ material, and
Alo Yoga produces
kit that’s as soft
and fluffy as a kitten
on a cloud (not
scientifically tested).
WORDS: SASKIA QUIRKE; ABIGAIL BUCHANAN. PHOTOGRAPHY: TAG-WALK.COM
is for
ZERO
LANDFILL
Eco-conscious brands
are thinking outside
the box to reduce the
way fashion impacts
the environment.
Nagnata uses certified
organic cotton and Sports bra, £165;
a zero-yarn waste shorts, £165; jumper,
£300, all Nagnata at
process to create net-a-porter.com
its merino wool
collection.
H it Skin issues? That’ll be the weeks of TV drama binges, bare-faced winter
runs and ‘just one more’. To safeguard your dermis this season, top
skincare pros help you decipher your facial woes and how to take steps
to repair them, so you can take on 2020 with your best complexion yet
refres h
words PERDITA NOURIL
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 9 5
COMPLEXION
COMPLICATION:
INDOOR POLLUTION
A Netflix and chill marathon (in the
literal sense) means you’ve nailed the
new series of The Crown, but you’ve
also starved yourself of vitamin D.
R
‘This leaves your body less equipped
to protect against damage caused by
the blue light emitted by your TV/
phone/tablet, which studies say can
accelerate skin inflammation and
pigmentation,’ says Dr Howard Murad,
founder of skincare brand Murad. Low
vitamin D levels can also speed up oil
production, leading to breakouts.
Plus, all those winter scented candles
you love? They release airborne
COMPLEXION particles that can disrupt your skin’s
evamping your skincare COMPLICATION: barrier function. Soz.
regime at the dawn of
a new year can feel UPPING THE BOOZE
SAVE YOUR SKIN:
sublimely satisfying, Dry January is all well and good, but
especially if Santa (or could be too little too late if you’ve spent POP THE RIGHT PILLS
Auntie Brenda) has six weeks mainlining Prosecco. Your Until spring arrives, at least, pop an
delivered on the silky booze intake can directly impact your oral vitamin D supplement. Wild
serums, indulgent glow: ‘Alcohol deprives skin of vitamin A Nutrition Food-Grown Vitamin D,
B E AU T Y L A B
creams and nourishing by preventing its absorption and speeding £10, includes a highly absorbable,
oils adorning your wish up the breakdown of your existing stores,’ biologically active form of vitamin
list. But there’s a tiny says Dr David Jack, Harley Street aesthetic D3 at a high strength of 1,000iu. It’s
glitch: that picture- doctor. Which means that the usually also worth upping your trace mineral
perfect #shelfie is impressive worker all but pulls a sickie intake, as these boost skin’s protection
making little difference and skin cell turnover takes a dive. Then levels. Vital to forming the body’s
to your misbehaving there’s dehydration. ‘In the kidneys, natural antioxidants, they protect
skin. Redness isn’t alcohol increases water loss by the mechanisms of healthy skin and
abating, dry patches suppressing the hormone vasopressin, you can absorb them through food
are as obvious as your which helps you to reabsorb water,’ adds alone. However, studies show that
vegan pal’s distaste for Dr Jack. The effect is that skin cells dry soil is becoming less nutrient-dense,
turkey and fine lines out, leading to more prominent lines. affecting the nutritional profile of
seem more visible by Lack of vasopressin also means blood fruit and veg, so it makes sense
the day. And everything vessels are less able to constrict. ‘This to supplement your intake of the
from central heating could lead to broken capillaries and minerals selenium, copper, iron and
and sub-zero temps to telangiectasia, where red lines appear on zinc. You can apply minerals topically,
Christmas cocktails your skin,’ says A-list facialist Kate Kerr. too. Filorga Global Repair Intensive,
and your favourite £85, combines manganese, zinc and
winter candle has the iron with antioxidants and amino
potential to cause
SAVE YOUR SKIN: acids to repair glycated proteins and
as much skin damage REACH FOR RETINOL strengthen skin so it’s better equipped
as traffic pollution. The hangover may be a distant memory, to bat off damage from blue light.
So, we asked the pros but undoing its effects is a long process
to share their top tips – made easier by retinol. A topical form
on how to overcome of vitamin A, it binds to receptors in the
whatever’s dimming skin cells that trigger regeneration, so
your skin’s shine. You the dull top layers fall away. Supercharge
can thank us later. your routine with Oskia Retinoid Sleep
Serum, £75, which is formulated with a
fourth-generation retinoid second only
to doctor-prescribed retinol. Prone to
sensitivity? Opt for a bakuchiol formula.
The plant-based alternative has all
retinol’s benefits without the oft-
associated redness. Garden Of Wisdom’s
Super Bakuchiol Serum, £15, contains
pure bakuchiol oil and is the most potent
on the market. Expect the wow factor.
9 6 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
COMPLEXION
COMPLICATION:
DEPLETED WATER
In the midst of winter, you may think
you have dry skin, but there’s a chance
it could be dehydrated instead. How
to spot the difference? Dehydrated
skin is lacking in water and tends to
look dull and show fine lines, whereas
dry skin lacks oil and can feel tight
and flaky. Cosmetic doctor Mervyn
Patterson says that suddenly moving
from the cold outdoors to a warm room
B E AU T Y L A B
is particularly harmful. ‘The surface
barrier consists of flattened epidermal
cells and thin layers of lipids that lie
between the cells, and these become
disrupted. So, the roof of the skin is less
able to protect deeper layers of skin
from the environment and retain water,’
he explains. Telltale signs include
more prominent lines, and breakouts
the moment a rich moisturiser comes
anywhere near your face. These are all
signs parched skin needs a dose of H²O.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 9 7
COMPLEXION
COMPLICATION:
DISRUPTED SLEEP COMPLEXION
Partying into the early hours when you’re usually COMPLICATION:
a 10pm-er will wreak havoc on your hormones,
thanks to your circadian rhythm – your internal SUGAR HIGH
body clock – being disrupted. When you don’t get Christmas without Quality Street
a full night’s sleep, you don’t go through as many is like Strictly without Bruno
sleep cycles, so the hormone somatropin doesn’t Tonioli’s banter. But getting
spike like it should. ‘This growth and support your fill of the white stuff does
hormone is released during the most restorative your face no favours. ‘It causes
stage of sleep, known as REM. So if you miss out glycation, which involves sugar
on this phase, it leads to reduced cell renewal and molecules in the bloodstream
reduced stimulation of collagen,’ explains Dr attaching to proteins to form
Kevin Mun, chief scientific officer and co-founder advanced glycation end products
of Venn Skincare. Low somatropin levels also (AGEs),’ says Dr Mun. ‘Studies
lower moisture levels in skin cells, sending your have shown that AGEs hinder the COMPLEXION
complexion’s pH level off kilter and plummeting production of collagen and elastin, COMPLICATION:
below the level it should be, which is 5.5. This resulting in reduced cell renewal
results in dehydrated, dull-looking skin. When and repair. So, on the skin, this OUTDOOR EXERCISE
faced with a complexion that’s more Casper the would mean a discoloured, dull Nothing revives the mind and body
ghost than Cameron Diaz, it’s tempting to reach complexion.’ Moreover, not only like a 5k run, right? But the same can’t
for an exfoliator, yet being overzealous with peels does the glucose make the skin be said for your face if you run in winter.
or scrubs can cause pH levels to plunge further. cells abnormal, it creates free You’re exposed to higher levels of
‘The exfoliator non-selectively removes healthy radicals. So you get a double hit pollution during this season because
surface skin cells and their lipid layers, something when it comes to signs of ageing. of a temperature inversion (when warm
the skin has spent the last month making,’ says air rises and acts like a lid, trapping cold
Dr Patterson. This explains random breakouts air and pollution close to the ground).
and any sensitivity you may be experiencing,
SAVE YOUR SKIN: The onslaught of pollution can have
as your skin barrier is weakened. Severe dryness BOOST IT WITH a discernible impact on skin, as it’s
is also a sign that your pH level is off-balance, VITAMINS loaded with skin-ageing free radicals.
indicating that your acid mantle is too alkaline. ‘Eating anti-inflammatory foods ‘People don’t see the importance of
such as chickpeas and blueberries applying sunscreen when it’s cloudy,
can improve inflammation within which triggers a deterioration of skin in
SAVE YOUR SKIN: the skin,’ says Dr Murad. Chowing winter,’ says Linda Blahr, SkinCeuticals
LEVEL OUT YOUR PH down on veggies packs a vitamin education and medical relations
To get your pH balance back on track, scale back punch, but because your skin is manager. Heading out sans SPF leaves
on chemical exfoliants and reach for prebiotic the last organ to get the nutrients your skin susceptible to damaging
skincare instead. Switch to a prebiotic cleanser, it needs from the bloodstream, airborne particles that accelerate ageing
such as Murad Hydration Prebiotic 4-in-1 applying vitamins topically is also and create a layer of pore-congesting
MultiCleanser, £38, or, for a more intensive a good option. Working with the dirt, leaving your face fatigued and grey.
treatment, apply Elemis Superfood Cica Calm skin’s overnight repair process,
Booster, £27, before your serum. Both are packed Epionce Intense Defense
with prebiotics, which are a food source for the Serum, £136, contains vitamins
SAVE YOUR SKIN:
good bacteria on skin, helping it to recalibrate A, B, C, D and E, which are drip-fed UP PROTECTION
the protective barrier and your skin’s pH level. into skin cells. Moreover, the Opt for a multitasker, such as Drunk
concentration of these vitamins in Elephant Umbra Tine Physical Daily
the serum is the same as they exist Defence SPF30, £30. As well as
in your skin. ‘This is important, as blocking harmful rays with zinc oxide, it
overuse of a single vitamin can evens out skin tone and has a flattering
compromise the skin’s protective tint. It also pays to top up on antioxidants
barrier, causing dryness and such as vitamins C and E, as they can heal
irritation,’ explains Dr Patterson. and improve your skin barrier function
to create a shield against environmental
aggressors. Find them in Avène
A-Oxitive Antioxidant Defense
Serum, £19.50. Drinking lots of green
tea? Give yourself a high five. It works
wonders at protecting skin from the
inside, as it stimulates fibroblasts to build
PHOTOGRAPHY: GETTY IMAGES
9 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
SKIN
DEEP
B E AU T Y L A B
existing technology. Harnessing of light from a flash bulb across
the power of light and energy, the skin, rather than just one
not all of these treatments are wavelength. With IPL you get
created equal. Here are three more energy, but less control.
types you need to know about. IPL works best on lighter skin
tones, on those who suffer
with rosacea or want to reverse
sun damage. IPL can also
LASERS perform hair removal and treat
‘Laser’ has become an umbrella pigmentation, however an
term for an entire class of light ablative laser is generally
devices – but it’s not accurate. superior, as it’s quicker and
It actually refers to Light the effects are longer lasting.
Amplification by Stimulated
Emission of Radiation. Lasers Lighten WHEN IS THE BEST TIME
up
are extremely powerful devices TO TRY A LIGHT THERAPY?
that emit a single, narrow beam Winter is the best time to opt
of light to target various end for an ablative resurfacing
points in the skin. Some lasers aggressive as it can physically mechanisms without removing laser treatment or IPL as you
target the haemoglobin in the vaporise (ablate) the top layer the top layer of the skin. NASA shouldn’t expose recently
blood, so they are used to treat of skin, allowing a new layer to originally developed it for plant treated skin to the sun because
broken blood vessels and form. It’s the gold standard for growth experiments on shuttle of increased sensitivity. Having
vascular lesions. Other lasers treating acne scars, deep lines missions and later found it to a suntan is a no-go, too, as it’s
target the pigment (melanin) in and extensive photodamage, have promise for wound essentially extra pigment in
hair follicles and cells, so they but it’s not for the faint-hearted treatment. Blue LED light has the skin, which can be easily
are used for hair removal and as it can be painful. Recovery powerful antibacterial properties damaged by the treatment
to treat pigmentation. Finally, can take up to three weeks and to treat acne, eczema and and lead to pigmentation.
others target the water molecules the skin will look extremely red. psoriasis. Red light increases Laser hair removal, LED and
in collagen layers, so are used to Erbium Yag is a gentler form of natural hydration levels, reduces vascular lesion treatments are
resurface mature or acne-scarred skin resurfacing but the results redness and inflammation, all fine to undergo year round
skin. There are numerous aren’t as dramatic. refines pores, improves (providing you haven’t got a
ablative lasers but the most circulation and treats rosacea. deep suntan). Always carry
PHOTOGRAPHY: GETTY IMAGES
widely used and efficacious are LED TREATMENT Near Infrared Light is the most out a patch test if using an
the CO2 and the Erbium Yag The gentlest and newest deeply absorbed wavelength, it at-home device, and seek out
laser. The CO2 laser is the most treatment, light-emitting diode increases cell permeability and the best practitioners if
(LED) phototherapy is designed choosing an in-clinic treatment.
to trigger your body’s own Experience counts enormously
cellular rejuvenation and repair with these treatments.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 9 9
SOMETHING
TO
SMILE
ABOUT
From the natural hair movement
to filter-free bodies, inclusivity has
never been higher on the agenda.
Beauty’s final frontier? Dental diversity.
As the focus shifts from Hollywood
perfection to optimum health, the
UK’s leading experts reveal how to
achieve your healthiest smile yet
1 0 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
IS AT-HOME TEETH
IS OIL PULLING WHITENING WORTH IT?
The explosion of DIY whitening
WORTH THE HASSLE? has meant a decline in bleaching
An ancient Ayurvedic practice, oil pulling’s treatments carried out by
popularity coincided with the explosion of
coconut oil. It involves swilling with a spoonful
dentists, but do at-home kits
work? According to a study UPGRADE YOUR
DENTAL REGIME
of oil in your mouth for five to 20 minutes. The published in the British Dental
concept is based on polarity: oils are non-polar Journal, kits sold in the UK are
liquids and will not blend with polar liquids, effectively useless. This is
such as water. So, when pulling, you’re using the because the legal limit of Four ways to boost oral health
non-polar properties to attract and dissolve hydrogen peroxide (the
oil-soluble elements such as bacteria and plaque. bleaching agent) can’t be higher
These can then be eliminated by spitting out the than 0.1%. Compare that to the
oil. Its proponents argue it disinfects the mouth 6% hydrogen peroxide used in
and whitens teeth, and there are a number of dentist treatments and it’s easy
studies that back these claims. But the most to see why they don’t fare well.
promising research relates to sesame oil rather Yet the result is some brands are INVEST IN
than coconut. A study found that those who oil using bleaching agents such as ION-SEI ELECTRIC TOOTHBRUSH, £129.99
pull with sesame saw a 20% lower bacterial sodium chlorite, which aren’t This futuristic brush harnesses some serious
technical wizardry. Ultraviolet (UV) LED light
count after 40 consecutive days. Researchers legally restricted in over-the- reacts with a titanium dioxide bar in the
also observed reductions in the severity of counter kits but are a concern of brush handle to beam out ions from the
dental caries (tooth decay to non-dentist folk). the British Dental Association. brush head, which then suppress plaque. It
As for drawing out impurities? It suggested Moreover, an investigation by also has an ability to generate an electric
sesame oil possessed moderate antimicrobial Which? found one in 10 people charge in your mouth, which attracts bacteria
from teeth on to the brush for a deep cleanse.
activity against two types of harmful bacteria reported white spots on their
known as S mutans and L acidophilus, and that gums or lips after using a
toxins and bacteria from the body could be whitening product, suggesting
B E AU T Y L A B
removed through the tongue as the oil is able to they had suffered chemical
trap them. However, Makepeace argues that burns. ‘Avoid buying whitening
there isn’t enough evidence to suggest it should kits online as the bleach may be
substitute a proper oral healthcare routine. of a strength that can damage DOWNLOAD
THE TOOTH FAIRY APP
doctor, an apple a day might of dental care. Enter the UK’s first dental
video calling app, which allows you to
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 0 1
New Year’s resolutions aren’t working, and it has nothing to do with
your willpower. Want to make healthy, sustainable change that goes
the distance in this new decade? Here’s how to make your 2020
vision a reality MINI SMITH ROISÍN DERVISH-O’KANE
words and
Ty p o g r a p hy | LI S A S H E E H A N J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 0 3
h, the fizzy promise of a new beginning,
bringing with it such enthusiasm, such pep,
such spirit. Until, of course, those good
intentions succumb to the inevitable pull of
reality. How many of us routinely perform
a French exit on a personal pact? University
of Bristol researchers put the number at 88%,
while 66% of resolution-makers surveyed
by Bupa confessed that they called time
within a month. Whether goals for the new
year have a positive spin (master reformer
Pilates) or negative (stop drinking), they’re
unlikely to be new to you. In fact, you’ve
probably rolled those same aims out more
times than Adriene Mishler has her yoga mat.
Why? Because they’re not working. ‘Having
goals and resolutions, in theory, is great,’ says
Andy Lane, professor of sports psychology
at the University of Wolverhampton. ‘But
in order to be effective, they need to be
sustainable.’ We suspect your resolutions,
much like the phone that took a toilet swim
at the office Christmas do, are ripe for an
upgrade. ‘People tend to set big goals because
the brain underestimates the barriers that
hold them back from success,’ explains
neuroscientist-turned-executive adviser,
Dr Tara Swart, author of The Source (£12.99,
Vermilion). ‘The temptation is to fast
forward past all the emotional mastery, good
decision-making and resilience to realise
your ambitions.’ To paraphrase Albert
Einstein, doing the same thing over and
over and expecting different results is,
if not insanity, really rather daft. So we’ve
consulted some of the best strategists in the
business of health, wellness and getting it
done to help you rewrite your goals, hit
them, and make them last.
1 0 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
OLD GOAL
OLD GOAL
GET VISIBLE ABS GET A PROMOTION time period. ‘It could
be a technical skill or
2020 GOAL
2020 GOAL
something behavioural,
like learning how to
TARGET AND STRENGTHEN UPSKILL YOUR stay more centred
CORE MUSCLES CURRENT ROLE explains Caroline
when you’re in tense
conversations,’ Webb
Webb, behavioural suggests. Establish
While aesthetic economist, senior how you’ll measure
Stepping up is an
considerations may adviser at consulting success, then put
admirable goal, but
fire up motivation in firm McKinsey and a recurring monthly
hingeing success on
the short term, landing author of How To Have meeting in your
a decision only your
on a goal like visible A Good Day (£8.99, calendar with yourself
WORKOUT employer can make
abs is likely to have Pan Macmillan). ‘The to (honestly) assess
outsources all your
come from a place of PENDULUM power – and that’s
great thing about your progress. Sharing
body comparison or LUNGE working towards aspirations with a
not how professional
unachievable body getting more out of manager increases
Do: 10 reps (these ascension works.
goals – never ideal. the job you’re already accountability, while
should take 5 secs Shifting your focus
Especially when, in is that you’re in signalling with
each) on each side to excelling on your
according to A-list PT control of that process; actions, rather than
(a) Begin standing current rung increases
Dan Roberts, it comes someone else can words, that you’re
with your feet hip- day-to-day satisfaction
to your mid-section. deny you a promotion, self-motivated about
width apart and a glider and amasses the
You already possess but there’s always your professional
under your right foot. evidence you need
abdominal muscles; something new you development. When it
(b) Bend your left come your annual
the visibility of which can learn or develop comes to promotability,
knee and slide your review – or whatever
is determined by your in yourself.’ that’s priceless. So, if
right foot (on the your employer’s
genetics and body fat glider) back until equivalent is. ‘Research your main motivation
levels, and tells you MAKE IT HAPPEN for promotion is a
you’re in a deep lunge, shows that people
little-to-nothing about maintaining an upright perform and feel First things first, pay rise, this strategy
your core strength. posture to keep your better if they pursue you need to work out should bring you one
Making your goal core engaged. Return to goals they set for why you want that step closer.
V I V E L A R E S OLU T ION
more performance-led the starting position. themselves, rather promotion – is it
will bring more success, than working to tick more responsibility;
and endorphins. other people’s boxes,’ flexibility; training
opportunities? Use
UNILATERAL that to inform the
MAKE IT HAPPEN
SLIDING skill that you’ll aim to
‘Your core is made up
of the deep, hidden PRESS-UP master over a specific
muscles around your Do: Up to 8 reps on
torso: your pelvic each side, each one
floor, diaphragm, lasting 6 secs
internal obliques and (a) Start in a press-up
transverse abdominis position, keeping your
– or TVA,’ says Roberts. knees on the ground if
‘When strong, it necessary, with a glider
OLD GOAL MAKE IT HAPPEN
protects your back under your right hand.
and connects your
lower and upper body.
(b) As you lower into
the press-up, slide
BE MORE PRODUCTIVE Try logging the times
when you tend to get
Working properly, it your right hand distracted: what are
acts like glue, enabling forward on the glider; 2020 GOAL you feeling, what
you to make a full this will engage your distractions do you
range of dynamic body abs, triceps and core HAVE MORE FOCUS reach for, what
movements.’ Think: more intensely than purpose do they serve?
plyometric box jumps a standard press-up. Then, Eyal suggests
Return to the starting Getting stuff done internal trigger; that creating a pact with
and jab-cross punches.
position then go again. requires plenty of uncomfortable feeling yourself for what you’ll
‘Focus on strengthening
concentration. So, in of anxiety, stress or do when you feel that
your core and your
a time where your loneliness that causes urge. ‘The antidote
athleticism will
attention is more in you to pick up your to impulsiveness is
improve, as you’ll be V SIT demand than face time phone rather than foresight,’ he says.
able to safely generate Do: 60 secs; aiming for with Phoebe Waller- the task at hand,’ he ‘You can’t rely on self-
more strength and as long as possible as Bridge, pledging says. It’s a bit deeper control and willpower
have more endurance your core strengthens increased productivity than the Pomodoro alone, so set up
and stability,’ adds (a) Sitting on the isn’t enough; upping Technique, sure, but systems.’ Perhaps it’s
Roberts. ‘Engage your floor, lean back and your output requires that’s why experts repeating a mantra
core by tensing up – use your core to lift focusing on, well, believe it’s more likely to yourself that
not sucking in, as if your legs upwards your focus. The first to stick. ‘Until you’re reminds you of the
you’re about to do until you’re balancing step is getting all up able to acknowledge bigger goal you’re
a small cough – your on your tailbone. in your feelings, says discomfort [and not working towards,
rectus abdominis (b) Hold for as long as Nir Eyal, lecturer at react to it by engaging taking eight slow
muscles by about you can, maintaining the Michigan Institute in comforting breaths or looking at
30% of your maximum a straight back and of Technology and behaviour] you’ll a motivational image
effort.’ Add the engaging your core. author of Indistractible always be distracted on your laptop or
following moves to the
(£20, Bloomsbury). by something,’ Eyal phone screen.
end of your workout
‘Time management adds. While hacking
for extra burn.
is pain management,’ back external triggers
he explains. ‘You need – constant checking
to manage that of email, for one –
matters, you need
to first tackle the
emotional side.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 0 5
OLD GOAL
GO VEGAN
2020 GOAL
isn’t the right response, either. Symington, a dietitian at the beginning of the
‘Snacks are important when it comes specialising in week to ensure you
to sustaining blood sugar levels sustainability. ‘If don’t default to a
throughout the day, and if you that’s true for you, hastily grabbed Quorn
remove them completely, you’re reorienting your way sausage roll for your
likely to overeat at mealtimes and of eating towards midday meal – and
experience feelings of deprivation being “plant-based” challenging yourself
in between,’ explains Anna Groom, – basing the majority to incorporate a new
sports dietitian and spokesperson of your meals around vegetable into your
for the British Dietetic Association. something other than cooking each week.
‘If you’re someone who has similar meat and dairy – is a ‘And when you do buy
meals on rotation, they’re important better option in that meat, eggs or dairy,
for upping your nutrient diversity, you’re not setting look for “RSPCA
too.’ Yup, snack smarter and what strict rules around Assured” stamps,
you eat between meals can help you what you’re eating. which indicate good
reach your health and fitness goals And it’s still an animal welfare
– be they body-composition or effective way to reduce standards,’ adds
performance-based. your carbon footprint.’ Symington.
MAKE IT HAPPEN
Snacking with purpose requires
planning, so decide on snacks and
purchase their composite parts
alongside your weekly shop. ‘If If you’re scale-
OLD GOAL
you’re a regular snacker, making stepping on the daily,
a habit of having one mid morning
and one in the afternoon is a good
LOSE A STONE BY MARCH the habit is long ‘Focusing on achieving
overdue an update. one number can
starting point,’ suggests Groom. 2020 GOAL ‘The weight on your
‘But, in order for your snacking encourage people to
scales does not reflect
schedule to be sustainable, it needs
to meet your specific energy and
REACH A HEALTHY WEIGHT your wellbeing,’ says
take drastic action
in order to attain
nutritional needs.’ In other words, RANGE – AND STAY THERE GP Dr Naghete
Boukhezra from
their desired weight,’
adds Dr Boukhezra.
you don’t need to be super-strict London Doctors
about it; if you’re not hungry after Enter the crash diet;
Clinic. ‘Genetics, identifiers include
a big lunch, you might skip your medical conditions,
oatcakes and peanut butter in the extreme calorie
water retention and restriction, cutting
afternoon – or if you’ve done a tough hormonal changes
weights session at lunch, you might out entire food groups
PHOTOGRAPHY: SEAN LAURÉNZ; GETTY IMAGES
1 0 6 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
OLD GOAL MAKE IT HAPPEN
V I V E L A R E S OLU T ION
second might be
identifying a training
buddy.’ Next, work
these actions into your
schedule and show up
– for yourself.
MAKE IT HAPPEN
Look, the goal of
reaching a healthy
weight is not to stable, see your GP;
improve some metric, that way, you’ll get
but to feel like your evidence-based advice
healthiest self. So, if from a qualified
you’re sleeping well, professional (not the
enjoying steady energy case if you look for
levels, have a regular fixes via Instagram’s
menstrual cycle and Explore page) and a
your clothes fit? You good understanding of
probably don’t need how lifestyle changes
to think much more will impact your blood
about it, so we’d pressure and heart rate
suggest you save – you might even get
yourself the bother subsidised gym classes
of whittling away at on prescription. Not
yourself in order for overweight but very
the dial to land a few much the tabs-keeping
dashes to the left. If type? Dr Boukhezra
you’re struggling to suggests thinking of
keep your weight healthy as a half-stone
range, not one number,
to allow for your body’s
normal fluctuations.
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 0 7
Fitness
FIRST DATES
1 0 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Photography | PIXELEYES
As serial singletons
steadily hone their pulling
performances, there’s a case
to be made for sweating
away your first-date facade.
One swiped-out journalist
swaps bars for barbells in
her quest for love
words EMILY PRITCHARD
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 0 9
T H E R IGH T F I T ?
1 1 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
weekday hangover and spent my last £30
meeting someone and trying to work out if
Trading Standards should be alerted to the
identity fraud enabled by dating profiles.
No more. It’s time to swap a dimly lit bar for
a strip-lit studio in the hope of spending
some real time with the IRL versions of really studied it, so it’s cool that you’re
whomever I swipe positive on. writing about it...’ she adds, both terrifying
Rewriting the rules of dating makes sense. me with the ‘L’ word and stroking my ego as
For starters, everyone’s working out anyway. plucky love guinea pig. Dr Fisher suggests
An estimated three quarters of millennials choosing an activity that’s both new and
and Gen Zers claim to be a member of a gym, challenging in order to hack my dopamine
and I’m included in that statistic. My own system and, from a getting-to-know-you
weekly routine features a combination of perspective, I’m on board. Unlike during
boxing, running and HIIT. Daters are also a trip to the cinema or a clock-watching
– whether smug couples believe it or not – drink, it’s harder to hide who you are when
busy. Weeknights are a game of schedule you’re trying to master something new.
Jenga, resplendent with deadlines, drinks A climbing wall in Vauxhall ticks the
and waxes. Want to find an SO? Kiss goodbye boxes of both challenging and novel. It
to your biweekly mani or learn to multitask. promises problem-solving and teamwork
Over in the US – ever ahead of the fitness alongside a core and arm workout, and the
curve – such is the demand for workouts as opportunity to provide a bit of tactile ‘help’.
foreplay that there’s an app for that. ‘About Plus, it’s not so hardcore that you’re too
60% of millennials here are single, and they’re puffed out to talk to each other. I’m hoping
very fitness-conscious,’ says Michelle Pantirer, bouldering will be the perfect icebreaker
spokesperson for US dating app Weights N’ with… let’s call him Dave. As it turns out,
T H E R IGH T F I T ?
‘It’s in the name of efficiency
that I dive into the dating pool
with cardio in mind’
Dates, which joins apps Sweatt and Datefit on a I smash that ice pretty successfully on my
mission to connect singles based on their love of own when, minutes in, I squirt a stream of
fitness. ‘We find it’s more the case that a couple liquid chalk – a vital climbing lubricant –
will go for their yoga class or do their own thing in into my eyeball. Admittedly, it’s comedy
the gym, then meet up for a coffee or a smoothie gold, and would have been treated as such
afterwards,’ adds Pantirer, while acknowledging if my mates were around. Instead, an
that the Decathlon survey may well have revealed awkward interval ensues while I retreat
a gap in the UK app market, where the workout to the ladies, mentally mapping the route
itself becomes the date. As someone who only to the nearest pub so I can settle into a
makes phone calls when they’re walking well-rehearsed flatmate story instead.
somewhere and cleans the bathroom while For the uninitiated, bouldering is
they’re showering, it’s in the name of efficiency, basically rock climbing without ropes,
as well as gonzo journalism, that I dive into the which sounds terrifying but – eye health
dating pool with cardio in mind. aside – is really only marginally dangerous.
Glove at
Routes – handholds and footholds – are
first sight SOCIAL CLIMBING colour coded according to difficulty; you
In search of an activity for my first fitness date, ease yourself in with a couple of baby-step
I put in a call to biological anthropologist Helen purple routes, graduate to green, and – if
Fisher, who moonlights as chief scientific you’re good – beyond. Problem is, I am good,
officer for Match.com and has written papers and Dave is not. Despite his superior reach
on everything from the nature of romantic (he’s 6ft 5in, I’m 5ft 7in), he starts to give up,
rejection to love at first sight. She’s the closest and his unwillingness to reach just a little
thing the academic world has to a love doctor, so bit higher is too easily interpreted as a
I’m keen to hear her take on workouts as a form metaphor for his entire personality. My case
of foreplay. ‘The basic brain system linked with against a second date is already 80% built
romantic love is dopamine – it gives you energy,
focus, motivation and optimism,’ she explains.
‘When you do physical exercise, you’re driving
up the dopamine system, and it follows that
doing so can help push you over the threshold
into falling in love. I don’t think anyone has
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 1 1
when, over a post-climb G&T,
he asks me what my parents
do for a living. I claim an early
meeting the next morning and
make a dash for the bus.
LOVE STRUCK
Granted, it wasn’t bouldering’s
fault that Dave and I hit a wall.
But in search of a workout more
conducive to dating, I defer to
the research, and to a study that
links endorphins with social
bonding. When researchers
from the University of Oxford
explored the link between the
two, they found that participants
who trained at the endorphin
sweet spot demonstrated better
co-operation during a post-
exercise game, compared with
groups who trained at a pace
T H E R IGH T F I T ?
course in the basics for Dom Some 45 minutes of pad work later,
and a much-needed licking into both sweat and endorphins are flowing and
ICONS: DIMITER PETROV/AFICONS/ENDANG FIRMANSYAH/
shape for me, incorporating it’s the most fun I’ve had on a first date.
some pretty flirty tag-style I genuinely like Dom, but I don’t like Dom. She said,
warm-ups and pad-to-pad And after the session we’ve just had, there’d ‘See you
be no denying it if I did. Dr Fisher explains later, boy’
via a post-date debrief. ‘The main chemical
for the sex drive is testosterone, in both
men and women, and testosterone can go
up when you’re doing a physical activity
KHAUTSAR
1 1 2 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
I may not have noticed if we’d W H AT ’ S LOV E
met for wine, but when G OT TO D O
physicality is thrown to the WITH F IT ?
forefront on date one, faking an
attraction is nigh on impossible. Not sure what workout to pick
Dom and I spend a sweaty half and physicality in one sweaty swoop, for your romantic encounter?
hour sharing experiences of without the letdown of a dismal date two. We’ve got your back
softening regional accents and I’m plotting the perfect activity for my next
dating horror stories before one when my date beats me to it. The leaves Best for…
parting ways. I sincerely hope have fallen in Victoria Park when, on an Date one
the changing rooms were unseasonably sunny Sunday morning, I Sweat it out:
everything he hoped they’d be. meet Ravi*. Reader, I fell hard. On to tarmac. Nothing’s fitter
Ravi is one of East London’s skateboarders, than confidence.
TWIST OF SKATE and the reason my ego took as big a bruising Take your date to an activity
Fitness dating is fast proving as my arse. Like surfing, skateboarding you love and get those
itself to be the productivity looks easy, while actually working every endorphins flowing. Try an
hack my romantic life has been muscle in my core, legs and bum – and that’s activity even beginners will
missing; a way of weighing up just staying upright. The physical battering enjoy; kickboxing or trail
a potential partner’s mindset I could have done without, but losing the running will help hearts bypass
fluttering and get pumping.
T H E R IGH T F I T ?
upper hand gives me a fresh perspective on you’re paddleboarding or ice
dates one and two. Am I a Dave or a Dom? skating – and there’s plenty
Determined to be the latter, I dust off my of opportunity to chat.
Lululemons and get straight back on the
board. Ravi has the patience – and, I won’t lie, Best for…
the face – of a saint. I spend the afternoon Six months in
straight-up swooning, and by the time we’re Get competitive:
enjoying a pint in the sunshine, I’m genuinely For the ultimate
wondering if my friends will have a problem potential-partner
with his baggy clothes. It’s around the same trial, sign up together for a
time that he announces his intentions to mixed sports team. It’s hard to
leave to get on with some Sunday night work. berate your other half for being
Perhaps this is the Dom effect, and Ravi a bad loser when you, too, have
can’t see beyond my dismal skateboarding thrown your football boots
skills. Or maybe the earlier rush of dopamine against the wall.
– presumably higher for me, a novice, than it
was for Ravi, a pro – has created some kind Best for…
of chemical one-way crush. I later learn the Settled
real reason for his early exit was an on-off Stick at it:
ex. Some things don’t change. Research shows
In these time-poor, face first times, that couples who
exercise dates are certainly a safer bet work out together stay together,
than a bog-standard pub date. No spark? probably due to something
At least you got a workout in, babe. And known as ‘non-verbal mimicry’,
there’s nothing like the fear of humiliating which reinforces the bond
yourself in front of someone you might between you. Found a class
like to sleep with to render a rolled-out- you like at the gym? Get your
hundreds-of-times date routine redundant. SO to tag along and, who
But there’s another reason to consider knows, your gym might even
a change of scene, and it’s one I’ve been do you a discount.
neglecting during yet another commute
spent speed-swiping: you might just meet
someone you have something in common
with. Just remember, if circumstances
require you to vigorously shake a liquid-
based lubricant, please, avoid your eyes.
CREDITS GO HERE
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 1 3
IN THE RUNNING
RU N N I N G F R E E
1 1 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
Never mind the motivational ‘what’s your excuse?’ fitness memes:
for some women, the barriers to exercise are all too real. So,
when Women’s Health heard about an initiative aiming to help
first-time-exercisers from all backgrounds get fit, we decided to
sponsor it – with our Editor-In-Chief as their team captain…
Words: Georgie Lane-Godfrey
RU N N I N G F R E E
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 1 5
Editor-In-Chief
t’s 9.55am on a bright Claire Sanderson
October morning in (centre) with
Cardiff, and you don’t members of the Run
need to be a ‘runner’ Wales 100 Club:
(from left to right)
to recognise that race Ellie Jones, Elin
conditions are perfect. Williams, Natalie
There are over 27,000 people in the starting Leyshon and Kerry
Sweetman
pen this morning. Some are contorting
their bodies into well-rehearsed stretches,
emitting serious in-the-zone energy; others
are shuffling from foot to thick, foam-
soled foot, radiating vibes best described
as ‘shitting it’. Somewhere in the throng of
sweat-wicking Lycra, there’s a 100-strong
group of women. Clad in matching grey
T-shirts and sporting huge smiles, some
had barely run more than a leisurely 5k
a matter of months ago, yet all are about
to take on the challenge of 13.1 miles. And
their excitement is palpable. Below: Claire
keeping up the pace;
These women make up the Run Wales Below, right: Emma
100 Club – an initiative that granted 100 Evans hasn’t lost
Cardiff Half Marathon places to women her bottle
looking to run the distance for the first
time. All of them live in Wales, many
hailing from particularly deprived regions
– and there’s another member of their team
who lives 120 miles away in Winchester.
At this hour on a Sunday, you’d usually
RU N N I N G F R E E
1 1 6 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
Below: And they’re off;
Bottom: Janine Burr receives
a last-minute pep talk
LET’S DO THIS
that boosted her self-belief.
‘I’ve always had to push myself
to talk to other people. Joining
a running club puts you in a
Quash those running qualms with
situation where you have to
our expert guide to overcoming
chat. You pair up with someone
any excuse
who will provide you with a
talking pace, and there’s always
someone who is the same speed I’M NOT REALLY A RUNNER…
as you. My club, Porth Eirias, ‘Telling yourself this only gives you
more excuses: eg, it’s okay if you don’t
has been so welcoming. It built achieve that goal or miss that training
my confidence in my running, session because you’re not a real runner,’
but also in myself.’ explains Dr Perry. ‘Associating a bit
Every member of the Run more with runners can help. Lots of
Wales 100 Club spoke of the people use social media to engage with
other runners to create a community
confidence that came from and feel like you’re part of the sport.’
making it to the starting pen
that morning. Claire Sanderson
is indebted to Jonathan Codling, I’M TOO UNFIT…
physiotherapist at London’s ‘Follow a Couch to 5k plan to build up
Third Space for getting her to slowly from walking,’ advises Dr Juliet
McGrattan, runner and author of
the start line, after she was Sorted: The Active Woman’s Guide To
struck down with tendonitis. Health. ‘Always run at the “speed of
RU N N I N G F R E E
‘It got to the point where it chat”, even if that’s barely more than
therapy session
as completing a Parkrun, and persuade
I stopped training for two weeks, a friend to join you on your challenge
accepting that I was going to – they will keep you accountable.’
confident overall.’ Such was the case for Claire Fahy. The session you’ll ever find…’ I CAN’T SEE ANY
40-year-old wedding co-ordinator from Conwy, North IMPROVEMENT…
If you fancy giving running a go in 2020, Dr Perry suggests a training diary. ‘Your
Wales, had endured decades of low self-confidence but don’t know where to start, head to brain is wired to remember negative
before she explored running. ‘Training with something Run Wales (irun.wales/support) for
things, so remind yourself of the positive
in mind definitely helps with feelings of guilt,’ she inspiration, training plans, and to find
local running groups near you experiences by writing them down. Then
explains. ‘I work full time and have two children, aged 16 look back over a training block and circle
and 14, so there has to be a dual purpose to anything I do. the highlights – seeing your efforts pay
Joining a 0-5k group gave me that purpose. It pushes you off is always a confidence boost.’
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 1 7
Going green Active holidays designed with the planet in mind
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 1 9
Glamping – for fresh eggs and a bar. Could
basically a tent it get any better? Well, yes.
with a big bed? Tapnell Farm has also planted
Wrong. 30 acres of native trees and 4km
Accommodation of hedging, meaning happy
Jessica Howley,
WH contributor at this family- wildlife as well as happy guests.
run farm near Is there much to do on the Isle
What? Action-packed Yarmouth, with panoramic of Wight apart from sailing?
glamping getaway views of the Isle of Wight Aside from catching the ferry
countryside, turned out to be over (it takes 22 minutes on
Where? Tapnell Farm, way better than your average the passenger-only ferry or 45
Isle of Wight camping experience: think minutes on the car ferry from
safari-style tents sleeping up Portsmouth) and a kite-surfing
How much? Tom’s Eco Lodge to eight with comfy sofas and lesson (tough on the arms,
has domes from £194 for two rustic kitchens leading through tougher on the thighs), I didn’t
nights, based on two adults to the geodesic domes, one of spend much time at sea, simply
sharing. It also has lots of which I stayed in. With a because there’s a remarkable
additional activities available to four-poster bed, under-floor amount to do on dry land. In
book, such as cycling, golf and heating and skylights (for a long weekend, I managed to
water sports; tomsecolodge.com. stargazing in bed), apart from tick off clifftop cycling (using
Wight Link ferry from £24.40 a short walk to the hot showers, bikes hired from Tom’s Eco
return; wightlink.co.uk this didn’t feel like camping. Lodge), hiking the Tapnell
There’s also a yoga studio, Trail – a six-mile circular route
outdoor pizza oven, hen coop around the farmland – mini
1 2 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health
T R AV E L W E L L
What? Uber-eco relaxing staycation in the large or master double rooms. Beds
are comfy, the showers huge and powerful,
Where? The Green House Hotel, there are free-standing baths in the larger
Bournemouth rooms and complimentary (organic)
toiletries. And if you want to splurge, extras
How much? The Green House has rooms like in-room champagne or a luxury picnic
from £94 per night for a small double; hamper to take out can be arranged.
thegreenhousehotel.co.uk So, keeping it eco, what is there to do?
You can rent a Beryl Bike from numerous
bays around the city – including one at the
Why Bournemouth? hotel – using an app, and they’re available
The quintessential English for hire by the minute (5p) or day (£12).
seaside town – famous for its Surf or SUP lessons (£35 for 90 minutes,
Victorian architecture and including equipment) are available from
Kitty Dimbleby, miles of sandy beaches – is surfsteps.co.uk, a 20-minute walk (or
WH contributor not the first place that springs five-minute Beryl cycle) from the hotel.
to mind when you think of Also a short stroll away is Twelve Eatery,
golf and, my personal highlight, fighting climate change. But The Green an organic plant-based restaurant voted the
horse riding along the beaches. House Hotel has ecological credentials that number-one restaurant in Bournemouth
It’s the ultimate way to live in would impress even Greta Thunberg. Named on TripAdvisor – it’s 100% sustainable
the moment and unwind. in the top 10 of the world’s most eco-friendly (think eco-friendly paint and compostable
And if I want to relax and hotels by Expedia, it was developed on serviettes) without compromising on
keep it green? sustainable principles. Everything from the atmosphere or taste. The salt-baked smoked
Hit The Hut at Colwell Bay, crockery to the wallpaper has been evaluated celeriac was one of the best starters I’ve
which serves up great cocktails for its carbon footprint: furniture’s made out eaten and the vegetarian B-Twelve Cheese
alongside sustainably sourced of wood from sustainably managed forests, Burger was so delicious it would convert
dishes like stone bass potato walls are painted with Farrow & Ball eco paint. even the most die-hard carnivores.
hash and spinach puree, eaten The restaurant boasts two AA rosettes with,
at al fresco tables with sunset unsurprisingly, a focus on locally sourced
views over the Solent. Back at organic produce. Electricity’s produced
base, The Cow restaurant at on-site using a combined heat and power
Tapnell Farm serves hearty unit, there are beehives on the roof and
classics, like locally sourced even the company car runs on cooking oil.
steak served with rosemary It sounds very, well, green. And if
salted fries or seasonal veg I want to experience a bit of luxury?
stew with red lentils. The Isle The hotel, housed in a grand Victorian villa,
of Wight’s not famous for its is as serious about luxury as it is about
nightlife, but that works out sustainability, and the 32 guest rooms, chic
well, as you’ll be craving early bar and restaurant tick both boxes. There’s
nights in your cosy dome after no spa, but a long list of massages and
days in the fresh island air. treatments can be booked by guests staying
Women’s Health J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 2 1
Eco paradise serves up the globe’s flavours his golden bell-sporting dairy
in what way? using local Swiss produce to nix cows – is a highlight of my 2019.
Real talk: flying food miles, while all kitchen You can also bike the hiking
anywhere is not leftovers head to a Swiss bio-gas trails, as well as visit a trio of
Claudia Canavan, your most fuel producer for a fresh life. rescued brown bears living in
WH Digital eco-friendly call. You’ll only have your towels a vast sanctuary. Watching one,
Beauty & But when I arrive washed should you ask, and all Napa, from a viewer’s balcony
Health Editor
What? Snow fun in a Swiss at the Valsana – bathroom products are homed above, has a serious David
eco paradise reached from Zurich by a train in refillable dispensers from Attenborough vibe. Arrive in
ride that culminates in a a Fairtrade-certified brand. winter and you can ski (natch),
Where? Arosa, Switzerland winding journey into the I’m ready to embrace outdoor ice bathe (really) and
mountains featuring Sound the outdoors – what are snowshoe hike (no slips here).
How much? Valsana Hotel Of Music-style panoramas of the options? All this activity is making me
and apartments has double Alpine houses and thickets Depends what time you head long for some (greener) chill…
rooms from £310 per night, of pine trees – I learn that the there. I land at this minimal- Not an issue. The Valsana hosts
based on two sharing. Activities people behind the resort take luxe haunt in the last embers yoga classes in a dedicated room
like fat biking can be arranged their green duties seriously. of the June to October summer overlooking the mountains, for
for £16 per person, and in So seriously, in fact, that the season. While the sun breaks in the downward dog of dreams.
the summer season (June to complex is heated using an all its glory over the mountains, Plus, there’s a spa for all your
October) you’ll be presented ‘ice battery’, which lives in there’s Alpine hiking, a few deep-tissue needs, a pool room
with the Arosa Card, which the hotel’s basement. This hours of which – breathing boasting a tropical temperature
gives you all-inclusive cable captures waste heat from other clean air, gasping at the mist (heated by the eco ice battery)
T R AV E L W E L L
car access to take you into the appliances, which is stored, rising from the mountains and and sun loungers. Sip on a local
mountains, as well as to the ready to pump energy out for bumping into a farmer herding wine in the open-plan lounge
bear sanctuary; valsana.ch things like warm water – no and spend a few hours with only
fossil fuel required. The Sally Rooney for company if it’s
charming Restaurant Twist serious downtime you need.
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FITNESS EDIT
THE VERDICT The current guidelines are to consume two contaminants, but also white fish, which
Overall, Ramla has a healthy portions of fish a week, one of which is oily. can be consumed in unlimited amounts.
and balanced diet. She’s a However, as oily fish contains low levels Ramla has a high-carb breakfast, which is
pescatarian and, while fish is of pollutants that can build up in the body, a great energy source for training sessions.
a great source of high-quality it’s advised that women who may want a However, she may like to switch her
THE EXPERT
protein, she has a heavy child one day should eat no more than two chocolate milk to an unflavoured variety
Nutritionist Lily
Soutter (lilysoutter focus on oily fish. Oily fish portions per week, as these pollutants may plus fresh fruit for the sweetness. This will
nutrition.com) is a rich source of omega-3 affect the future development of a baby. provide extra polyphenols and vitamin C to
fats, which are essential in the diet and play Ramla could opt for smaller fish, such as support immune function and fight fatigue.
a role in cardiovascular and brain health. sardines, which have lower levels of And the fibre will support gut health.
1 3 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health