01

TRENDS SPECIAL: THE A-Z OF FIT KIT

9 772049 224068
JANUARY/FEBRUARY 2020 | ISSUE 73

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)

ON CALORIES, SMASH YOUR GOALS

WEIGHT LOSS
& FITNESS BS SHED KILOS SMARTLY
One in
BE FITTER THAN EVER
a Jillian

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,
but meek we are not. In
fact, at Women’s Health,
we’ll never steer away
from important topics
simply because they’re
tricky or controversial. On a personal level,
I’m one of the most honest and direct (some
would probably argue blunt) people you’ll
ever meet, so as head of this very influential
brand, it’s my job to ensure we present
facts, scientific findings and the honest
opinions of some of the health industry’s
most well-respected experts, even if that
information won’t please everyone.
One person who doesn’t fear backlash
over what she might say is Jillian Michaels.
Proudly predating most Instagram fitness
stars, she was on TV screens when many
of you were teenagers, preaching her
message about how to achieve a healthy
lifestyle, and I chose her for our first 2020
cover aware of her no-nonsense rhetoric
when it comes to healthy choices and
bodies. I was obsessed with The Biggest
Loser – the global TV hit that shot Jillian
to international fame – I watched it
religiously, often in awe of the superhuman
achievements of the contestants. When
we spoke to Jillian at her Malibu beachfront
home where we shot the photos for this
issue, we asked her if The Biggest Loser
could ever return to our screens. Candid
as ever, she said no. ‘It would be considered
fat-shaming. Even though it isn’t, and it
wasn’t meant to be.’ Jillian went on to say:
*SOURCE: ROYAL COLLEGE OF PAEDIATRICS AND CHILD HEALTH
‘We’ve gone so far in the opposite direction,
we’re politically correct to the point of
endangering people… obesity is not
something that should be glamourised…
[but] no one wants to say it.’ I’m sure that,
while many will applaud Jillian’s honesty
and audacity, there will be just as many
people who passionately believe she’s
betraying the huge groundswell in the
movement towards female body-inclusivity.
It’s a difficult subject, one I come across
all the time at the many events I speak at.
JOIN THE
SQUAD For daily reads
womenshealthmag.com/uk
Photography | IAN HARRISON
Audience members will ask if we as a society
have gone too far. Are we putting women
at risk by encouraging them to be accepting
of any size; any body-fat percentage? Are
we normalising obesity to the point that
future generations are in danger of
developing potentially life-threatening
health conditions? There’s no easy answer.
On one hand, there’s a mountain of
credible evidence to support Jillian’s
claims. Excess fat can have a detrimental
effect on your health, both mental and
physical. It’s undeniable that there’s an
obesity epidemic in the UK, with two thirds
of the population considered overweight
or obese, and our children are getting fatter.
According to a 2017 study, more than one in
five children are overweight or obese when
they begin school, and one in three children
are overweight or obese by the time they
leave primary school*. None of these
statistics makes for happy reading. On the
other hand, perspective can make all the
difference. According to a BMI calculation,
I’m borderline overweight – yet I barely
drink, I limit my sugar intake, eat a
wholesome, largely plant-based diet and
exercise five times a week. Our December
cover star, the incredible Jada Sezer,
Follow us
@womenshealthuk
completes sporting challenges that would
leave most of us in her wake and she’s a size
16. We’re both curvy, healthy, physically
fit women. So it stands to reason that you
can be bigger than the standard perception
of what fit looks like and still be healthy.
For me, what’s key is whether your
weight adversely affects your health. If
carrying excess fat hinders your ability
to do normal things, if it makes life less
enjoyable, if it increases your risk of health
issues, then it’s arguably time to act.
At Women’s Health, we empower you to
be the healthiest version of yourself. No
magazine feature, social media story or
online article produced by this brand will
ever tell you what you should look like, nor
give you a clothing size to aspire to. But we
wouldn’t be doing our job if we didn’t offer
credible, science-backed information to
help you lose fat if it’s in the interests of
your health to do so. And it’s far better
coming from a reputable source like us than
from the mass of misguided, misleading
information out in the ether. Maintaining a
weight in your own healthy range is part and
parcel of living your healthiest life, and just
as we deliver information and guidance on
how to take care of your fitness, mental
health, skin and gut, we’ll continue to deliver
quality fat-loss content, too – whether that
sparks a backlash or otherwise. So, if losing
weight is your priority this new year, our
Total Body Reset supplement will give you
the tools to make positive change.
More than ever, I’m interested to hear
what you have to say – find me on Instagram
@clairesanderson.
Until next month...
Claire Sanderson
Editor-In-Chief
Watch us on YouTube
Women’s Health UK
J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 3
 Editor-In-Chief Managing Director, Health & Fitness Alun Williams
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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
9 | IF YOU DO ONE
THING THIS MONTH...
11 | IN THE KNOW
News you can use, straight
from the science lab
12 | ASK WH
How bad does your cold have
to be to swerve the gym?
14 | TECHNIQUE SCHOOL
We’ll cross that (glute)
bridge when we come to it
15 | FOOD FOR THOUGHT
The tide has turned and full-fat
dairy is enjoying a health halo
right now, but is it warranted?
16 | DOES IT WORK IRL?
We test whether acupuncture
can make your complexion glow
17 | #SKINSHELFIE
The products taking pride
of place on aesthetic doctor
Preema Vig’s bathroom shelf
18 | FIT KIT HERO
We’ve fallen head over heels
for these New Balance kicks
19 | WHAT HAPPENS WHEN...
...you train in the wintry cold
20 | ASK ALICE
PT Alice Liveing on combining
resistance with cardio
6 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
E AT S M A R T
31 | TAKE IT TO THE FRIDGE
Nose around in the kitchens
of the health industry elite
38 | JACKFRUIT, FOUR WAYS
For some meat-free muscle
40 | THE TRUTH ABOUT FAT
Let’s get clear on the
much-maligned macro
44 | WASTE NOT, WANT IT
Make a mussel stew; use the
leftovers for seafood spaghetti
STRONG MIND
47 | RETIRED AT 30
With decades of life left to live,
how do elite athletes cope when
their careers come to an end?
52 | A SORRY STATE
Knowing how and when to
deploy an apology can help
you avoid a sorry situation
57 | WE’RE LETTING YOU GO
One woman shares the
impact redundancy had
on her mental health
B E S T B O DY
59 | BURN AFTER READING
Our user’s guide to the gym
should take the fear away
64 | HOW I GET FIT DONE
One reader shares why
becoming paralysed couldn’t
quell her passion for fitness
68 | GO WITH THE FLOW
Yoga to help you cope with
whatever life throws at you
73 | ROUTE TO WELLTH
A-lister Natalie Portman
74 | PT GUEST PASS
A six-move body-weight sesh
with PT Anthony Fletcher
ATH LE I S U R E S P E CIA L
77 | LOUD AND PROUD
Eight lairy athleisure looks with
the volume cranked up to 11
86 | 2020 VISION
Be the first to get on the fit
kit trends fresh off the catwalk
88 | ATHLEISURE A-Z
From Aussie brands to zero-
waste, we’ve got it covered
B E AU T Y L A B
95 | A FRESH START
New year, new you, and all that
– starting with your complexion
99 | SKIN DEEP
WH’s resident skin pro Dr
Jo Ward on light therapies
100 | THE UGLY TOOTH
We’re all about health over
aesthetics, your smile included
F E AT U R E S
103 | OWN GOALS
The definitive guide to setting
realistic New Year’s resolutions
and actually sticking to them
108 | START A LOVE TRAIN
Our writer trials the benefits of
getting sweaty on a first date
114 | A FIRST STEP
Meet the everyday women
running through barriers to
smash their first half marathon
119 | TRAVEL WELL
Treat yourself (and the
planet) by opting for an
eco-friendly retreat
130 | MY WEEK ON A PLATE
Featherweight boxer Ramla Ali
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

She’s got her own

22

of influencers – we
reckon she’s pretty
of fitness DVDs and
inspired a generation
– having sold millions

to say what she wants

much earned the right
opinions and she’s not
afraid to share them, but
Jillian
Michaels
 I F YO U D O O N E T H I N G
THIS MONTH

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

and-stacking game. a coping strategy, you

They reached their need an activity that’s
conclusion after challenging but not
telling participants frustrating, with
they were about to be achievable goals and
rated on their physical feedback provided
attractiveness (yes, along the way. While
really) and left them swimming and, er,
to play Tetris in the carpentry both serve a
meantime. They similar function, Tetris
were split into three – or another suitably
subgroups and played challenging computer
the game at different game – is probably a
levels: easy, hard and more accessible shout
if you ever find yourself Play it
cool
waiting on your own
minger-to-winner score.

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

NEWS YOU CAN USE

Want the latest health intel? We’ve combed the
science journals so you don’t have to
The number of
minutes of lost sleep
from your average
HEART night that will
HEALTH HOTEL dramatically impair
- performance at work
Holidays are good for the next day, hitting
your heart – confirmed. your judgement and
New research* has found
that the more holidays ability to stay on task.
employees take, the lower Oddly, the same lack
their risk for metabolic of sleep has less of an
syndrome – the risk factors
for cardiovascular disease.
effect on days OOO.
What’s more, with each
extra holiday taken, the risk
decreased by nearly a HIIT ME BABY
quarter. Reason enough to -
use up your annual leave. Chronic non-exerciser? In
the latest study of people
who prefer sofa time to
WORDS: MINI SMITH; EMILY PRITCHARD. PHOTOGRAPHY: GETTY IMAGES. ICONS: NOUN PROJECT. *SOURCES: SYRACUSE UNIVERSITY; KING’S COLLEGE LONDON

sit-ups, scientists proved

M I G HT Y that playing motivational,
CHONDRIA fast-tempo music increases
- even the most burpee-
Bear with us while we averse participant’s
talk mitochondria for enjoyment of HIIT. A
a minute. They’re the podcast, meanwhile, will
powerhouses of your cells, make you enjoy the sweat
and now scientists have sesh less than if you
found that stress can alter worked out in silence.
the ones in your brain cells. What’s more, a high-tempo
Further study could help soundtrack will boost your
develop better therapies to heart rate response and
treat anxiety disorders on peak power output.
a molecular level. How’s
that for cell(f) care?

THEY SEE
In grape M IX E D
M E S SAG E S

ME ROLLIN’
- the heat, shoot your SO/
Science just validated
facial rollers’ cult hero
Insta status. Gliding one
along your skin for five
minutes can increase blood
flow by up to 25%. The
circulation boost combined
with the pressure pushes
away excess fluid,
depuffing in the process.
health
-
Next time you’re feeling
best pal/partner in crime
a ‘what do you want for
tea?’ text. Exchanging
messages with a loved one
A new study* suggests that a regular glass of red can lower blood pressure
will boost the diversity of your gut bacteria. That’s – which often rises in
response to stress –
not an excuse to mainline the Merlot – you only according to a recent study
need one glass a fortnight to reap the gut gains. from the University of
California, Irvine.

LISTEN | DEAR JOAN AND DO | VEGANUARY

TH E READ | THE SELF-CARE COOKBOOK
Out 12 December (£14.99, Vermilion)
TO - DO Plant-based chef Gemma Ogston shares
LI S T her how-to for nurturing your mind and
body through a thoroughly wholesome
plate. Come for the stunning cover, stay
for the pearls of wellness wisdom.
JERICHA PODCAST
Series two has just dropped, Acast
The fictional and raucously inappropriate
agony aunts are back. Expect NSFW
anecdotes, hysterical asides and the most
questionable advice you’ve ever heard.
Throughout January, veganuary.com
Last year, over 250,000 people took the
plunge and committed to swerving the
meat and dairy aisles. Ready to take on
the challenge? Go online for a starter pack
containing all the help you need.

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?

Setbacks a good workout can, if

not fix, alleviate somewhat: a bad
meeting, a spat with your partner,
a mild hangover. But actual illness?
The cost:benefit ratio is harder to
call. Yes, you may get that unique
buzz afterwards, but will you just
extend your cold’s snotty shelf life?
‘The best way to tell whether it’s
safe to train or not is the neck
check,’ says exercise scientist and
physiologist William Alexander.
‘If your symptoms are confined
to above the neck – such as a sore
throat and a runny or blocked
nose – you should be okay to
train.’ However, if you have aching
muscles, a chesty cough, diarrhoea
or a fever, give it a miss. Fighting
off flu or another infection means
your immune system is already
in overdrive – exercise is simply
adding another stress. ‘The risk of
dehydration, prolonged illness and
potential injury is significantly
higher,’ says Alexander, so press
pause on workouts until you’re on
the mend. If you pass the neck
check and, crucially, want to train,
make sure you take it easy; illness
can often be a sign that your body
needs to slow down. Alexander’s
final word? ‘Save your intense
sessions for when you’re
fighting fit.’ And, you know,
less likely to pant germs
over everyone else.

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
media detox?
Self-diagnosing social media
addiction, eh? While it’s not
formally recognised, some
experts support its existence.
‘Research suggests that similar
areas of the brain are activated
when you’re using social media
to those activated during drug
use, including the reward
pathways,’ says Daria Kuss,
chartered psychologist and
professor at Nottingham Trent
University. The upshot? The
brain connects the activity and
the pleasure, ensuring you’ll
repeat the behaviour. If you can
relate to any of the symptoms
(using Twitter to comfort
yourself; an inability to abstain
from Instagram; neglecting
other activities to scroll;
building up tolerance so you
need more double taps to get
your fix) then, sure, you’d
benefit from dialling down your
usage. But a detox? Extra as hell
and – as Professor Kuss says –
not even a recognised treatment
technique. ‘Considerable
scientific evidence suggests
that cognitive behavioural
therapy (CBT) is an effective
way to help people change their
addictive behaviours regarding
technology use,’ she adds. So,
if you’re concerned, search for
a CBT practitioner on a
therapists directory, such as
welldoing.org. What if your
habits don’t bear the hallmarks
of problematic use and it’s more
that you’re increasingly irked
by the amount of time you’re
spending looking at everyone’s
work drinks or cosy nights in
A S K I N G FO R
A FRIEND
I D O N ’ T WA N T
TO H E A R A B O U T
MY FRIEND’S
D I E T. H OW D O
I MAKE HER
SHUT UP?
One more word
about the number
of ‘free foods’ in her
‘lunch’ (an M&S fruit
pot, not that you
asked), and you
swear you’ll shove
a melon finger up
Logging off
her left nostril.
Whether your friend
needs to be on a diet
or not, it’s ultimately
her choice – and
regardless of the
advisability of her
methods, there’s
really no talking to
brick walls (especially
hungry ones).
However, you don’t
need to hear about:
(a) how she’s put all
of the 2lb she lost
last week back on
again (who would
have thought?),
(b) how satisfying
she finds courgetti
with “this one”? ‘Restrict or (c) the hidden
yourself to logging on first and calories in seeded
last thing,’ she suggests – as in, cracker bread. Try
on your commute, not as soon something polite but
pretty firm, like, ‘I’m
as you wake up. ‘That way, it’ll glad it’s working for
be out of your system to make you, but shall we talk
room for the rest of your day.’ about something
else?’ If she’s oblivious
to that, simply divert
the conversation.

Is sparkling water more acidic:

between five and
enamel, avoid
flavoured varieties
problems.’ Phew –
but she does flag
Bemoaning the
number of calories

bad for me?

in her pasta? But did
six, compared with and drink through a that fizzy water may she know ‘linguine’
still water’s neutral straw. As for bones? lead to bloating. A means ‘little tongues’?
seven. ‘Citrus- The theory used to 2009 study found If that doesn’t work,
Claims against flavoured waters be that phosphate that bloating only avoid her at mealtimes.
WORDS: EMILY PRITCHARD. PHOTOGRAPHY: GETTY IMAGES

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

SINGLE-LEG GLUTE BRIDGE

pain, says Smith.
‘This can be easily
prevented by
making sure your
abs are engaged,
which should then
tilt your pelvis
Forget the bench and the barbell – fire up those glutes with a stability-ball move instead towards your belly
button, protecting
the lower back.
he stability ball far more power through your legs forms a line from your shoulders
has fallen out of for improved speed.’ to your knees. Squeeze your glutes, You’re swinging
favour as people So why the leg in the air? ‘This lift one leg and lower your hips – your raised leg.
fawn over free forces both sides to work equally that’s your starting position. Then Keep it straight and
weights and as you alternate, unlike during a drive through your heel to return still throughout,
squat racks, but bilateral glute bridge, where the to the top, pausing for 3 secs before otherwise you’re
probably relying on
wait – nailing this thruster move more dominant side may take over,’ slowly lowering down. Do 10 to 15
momentum, rather
using just ball and body weight says Smith. Adding a stability ball reps on each leg for three sets. Add than your muscles.
ain’t no picnic, especially when into the mix means you’re working this move into leg workouts, twice
WORDS: KIRSTI BUICK. PHOTOGRAPHY: BETH BISCHOFF

you throw in a leg lift.
This move targets all three glute
muscles – the gluteus maximus,
medius and minimus – while firing
up the hamstrings and lower back
muscles, too. ‘It’s great for
runners,’ says Third Space trainer
Mandy Smith. ‘Strong glutes and
hamstrings will provide you with
smarter. ‘This will force you to a week, for optimum results.
engage your abdominal muscles in Pro tip: try not to make eye
order to maintain balance as one contact with anyone mid-thrust.
leg is raised and the hips are lifted,’
says Smith. ‘It’ll deliver optimal
results while strengthening those
core muscles, too.’ AVO I D I F : You’re more than
Here’s how you do it: rest your four months pregnant, or have any
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...

The British public’s relationship

with fat is well documented,
not to mention as tumultuous
as Fleabag’s love life. Since the
80s, public health campaigns
THE EXPERT have encouraged the average
Laura Tilt, registered Brit to cut back on butter,
dietitian and founder
of tiltnutrition.co.uk cheese and other high-fat
foods, owing to a link between
saturated fat and heart disease. Then there’s the
concern about consuming excess calories, as
the number of people carrying unhealthy body
fat – linked to chronic disease – rises. After all, Don’t
gram for gram, fat provides twice the energy of milk it
carbs or protein, which has led to lower-fat foods
being hailed as a smarter choice. The messaging
delivered results: semi-skimmed milk is the lower risk of cardiovascular
overwhelming favourite in the UK, accounting disease and mortality than
for around 60% of all milk sales, and fat-free those eating no dairy. The benefit
remains the bestselling yoghurt category*. was stronger in those consuming
But in recent times, the spotlight has shone full-fat milk and yoghurt. were low-to-middle income, so whether the findings
more favourably on fat. Low-fat products began So does this mean the switch can be applied in the UK, where fat consumption in
to be demonised for being high in sugar and from low-fat to full-fat is a no- general is already too high, is questionable.
sweeteners to replace the taste that fat provides. brainer? In a word, no. This was At best, we can say – based on a wider body of
And, last year, there was a buzz after researchers an observational study – good research – that consuming two or three portions a
published data showing that eating around three for showing patterns, not so day of dairy foods (a portion being a glass of milk,
servings of dairy a day was linked with a lower great for proving cause and a small pot of yoghurt or a matchbox-sized piece
risk of heart disease, with full-fat dairy seeming effect. Though full-fat dairy was of cheese) may protect heart health. As for low-fat
to have the strongest benefit. Say what? linked with the lowest risk, it’s milk and yoghurt, if your main goal is to maintain
Published in The Lancet, the study involved not clear why – some suggest a healthy weight, they can prove helpful choices.
over 130,000 adults, between the ages of 35 and dairy products are more than Milk moustache it is, then.
70, from 21 countries. At the start of the study, the sum of their fat content, and
researchers collected data about participants’ the beneficial effects may be
PROJECT. *SOURCE: AGRICULTURE AND HORTICULTURE DEVELOPMENT BOARD
PHOTOGRAPHY: GETTY IMAGES. ICONS: PARKJISUN/LAFS/TURKKUB AT NOUN

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

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
Trypanophobia.
That’s a fear of
needles in case
you weren’t sure.
Not a major
THE concern of mine,
GUINEA PIG
Georgie Lane- which is why I
Godfrey, WH thought popping
contributor my acupuncture
cherry would be a doddle.
At the very least, I was in safe
hands. Namely, those of John
Tsagaris, a doctor of traditional
Chinese medicine specialising
in dermatology, with a
postgraduate diploma in skin
disorders and beauty care. Now
with over 20 years’ experience,
he’s garnered the kind of
following publicists dream
of (A-listers, chart toppers,
royalty – that kind of vibe).
All of them come for his
signature Beauty Acupuncture
treatment, which devotees cite
as the best natural alternative
to Botox, but considering it
involves being punctured
by countless needles,
it’s also the kind of
treatment that makes
bush tucker trials
look fun.
1 6 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
D O E S I T WO R K I N R E A L L I F E ?
The theory behind it? As
each needle punctures the skin,
it creates a ‘micro trauma’ too
small to be seen by the naked
eye. These traumas stimulate
the skin to produce more
collagen and elastin, leaving
you with a fresh, firm and
re-energised complexion.
I decide that I’d quite like
to look like a freshly plumped
pillow, so off I head to Tsagaris’s
chic Chelsea clinic – which
feels disarmingly like being in
a house you can’t afford – to go
under the needle.
Tsagaris starts by examining
my tongue – an indicator of your
overall health, he tells me –
correctly identifying that I have
vitamin deficiencies (my low
B12 levels have been medically
diagnosed). I feel weirdly
self-conscious about it and
resolve to buy a tongue scraper.
Next, he begins placing
needles in my arms, hands and
ankles, targeting my adrenal
glands to produce cortisol,
which, he tells me, will serve
to relax the body, believe it
or not. I brace myself for each
prick, but it’s totally painless.
I feel the breath I’ve been
holding finally expel – so far,
I’m nailing these needles.
In fact, as Tsagaris starts to
put countless tiny needles in
my face, I’m pretty relaxed.
Don’t get me wrong, it’s not an
actively pleasant sensation,
but it’s a bearable one. That is
until one goes in near my nose,
causing me to start blubbing
like an overgrown baby –
perhaps it accidentally hit a
nerve, or maybe unearthed
some deep-rooted trauma, will
we ever know? – but Tsagaris
smoothly removes the needle
and I manage to pull myself
back together. He kindly
reassures me that
this is a hardcore
Little
pricks
Photography | MICHAEL HEDGE
treatment for first-timers, but
it’s mortifying none the less.
I spend the entire session
with my eyes shut, not because
I’m particularly squeamish, but
it feels a bit awkward to watch
Tsagaris looming over me. Best
to leave him to it. And by the
time he’s finished, there are at
least 60 needles sticking out of
my face. I ask to take a quick
photo and I look like an agitated
hedgehog. As he pulls them out,
it feels like my skin is tightening
around the needles. Which is
exactly what we’re after, right?
When I look in the mirror,
my face appears like a plump
little tomato (a cherry tomato,
if you will) but surprisingly
there are no holes. It also feels
completely numb, perhaps from
all the needles, but the redness
and post-anaesthetic sensation
are worth the rejuvenating
results. The next morning, my
new fresh face was still very
much in evidence, but after
24 hours, the effects seemed
to wear off. I’m told you need
regular sessions for the best
results, but I think I’d save this
for before a big event to really
make the most of the results.
THE VERDICT
Skin-boosting
Quick results
Stress-relieving
Long-term solution
OVERALL SCORE
 #SKINSHELFIE

Dr Preema Vig
The aesthetic doctor shares the products
she swears by for healthy glowing skin

Obagi-C Rx cream as it improves

A typical day: C-Clarifying skin quality, hydrates
Most days, I’m in Serum, £135 and addresses any
my private clinic iS Clinical Youth really like this as it This is my go-to pigmentation.
AS TOLD TO PERDITA NOURIL. PROPS: MIRROR, TRAY AND VASE, URBAN OUTFITTERS. *DRPREEMA.COM

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

London Clinic* that offer immediate Sun protection is

which keep my as well as long-term one of my daily vitamin C. and to soothe dry
body supple and benefits to address essentials and I love lips when required.
Day

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

18% more flexible

and 11.23% more
energy return than
the previous Fresh
The intelligent Foam model
all-in-one sole
has larger outsole
geometry at points
of high pressure

ALL-ROUNDER
TRAINING SHOES
SAVE SPEND SPLURGE
WORDS: ABIGAIL BUCHANAN

These kicks were made for
walking – and running and the
gym. Supercharge your day from
dawn till dusk with our pick of
the trainers that can do it all
Nike Revolution 4, £42.95
Performance, comfort and
breathability on a budget – a
lightweight running and training
shoe that’s best in class.
On Cloudflow, £125
This ultra-light shoe is engineered
to boost speed and provide optimum
support, offering the brand’s
distinctive Cloud cushioning sole.
Adidas Ultraboost 19, £159.95
Made with a springy midsole
and an engineered Primeknit
360 upper to support your each
and every stride.

1 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Photography | MICHAEL HEDGE


I train in the cold
The mornings are dark, the evenings are darker, it’s cold enough outside
PUMP IT REAL GOOD
‘When it’s cold, your blood
doesn’t need to be sent to
the skin to be cooled,’ says
Paul Hough, senior health
and exercise science lecturer
WORDS: EMILY PRITCHARD. PHOTOGRAPHY: GETTY IMAGES. *SOURCE: JOURNAL OF THE ENDOCRINE SOCIETY
at St Mary’s University. ‘This
leads to less cardiovascular
strain – and therefore a lower
heart rate – compared with
exercising in the heat.’ In
balmier conditions, the heart
has to work twice as hard,
juggling conflicting demands
to pump blood to your skin
and your active muscles.
Women’s Health
W H AT H A P P E N S W H E N
to inspire a new Michael Bublé album. But bracing yourself, lacing up
and heading out might actually ramp up your performance
RAISE IT UP
How much more your heart
gets to chill out depends on
the temperature – and on
you – but Hough says that
a core temperature drop
between 0.5°C and 2°C
reduces your heart rate by
10 to 30 beats per minute. It
means you can keep jogging
on and on. ‘Cool weather is
associated with improved
endurance performance
compared with exercising in
the heat,’ adds Hough. The
optimal temperature to run
a marathon? ‘It varies from
approximately 4°C to 10°C,’
Hough says. (Warsaw’s 26.2
hovers around 9°C, FYI, if
you’re after a new PB.)
TRUE GRIT
Dread the sound of your
alarm? The cost of a gym
membership aside, research
by a team at the University
of Wisconsin shows that
those who commit to
exercising outdoors come,
er, frost or shine, strengthen
their motivation to train
consistently. ‘There’s good
evidence to suggest that
contact with natural
environments heightens
positive emotions,’ says
Dr Lewis Elliott, associate
research fellow at the
University of Exeter. ‘And
experiencing these emotions
while exercising motivates
people to continue,’ he
adds. Park runs – like pedis
– aren’t just for summer.
WINTER FUEL
Acclimatising to the chill of
a British winter does more
than speed up your walking
pace. Face up to the cooler
climes and you nudge your
body into becoming a more
effective fuel burner. That’s
because cold exposure
stimulates the growth and
activation of brown or ‘good’
fat*. Yes, there are two types:
the white sort (which you
still need some of) is the
kind stored when excess
calories are consumed, while
this brown stuff ‘is specialised
to rapidly produce heat’, says
Professor Michael Symonds,
medical researcher at the
University of Nottingham.
The upshot? More brown fat
as opposed to white improves
glucose and energy
metabolism. So, out you go.
J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 9
CHILLED ’N’
CHEERFUL
Bundling yourself from bus
to boardroom in six layers
of M&S thermals means
you’re definitely not getting
enough D (the vitamin –
pipe down). While the jury’s
out on whether supplements
can ease seasonal affective
disorder (SAD), research
attests to the positive power
of outdoor exercise. ‘It’s
difficult to untangle whether
the environment or the
activity has stronger
impacts on mental health,
but some studies suggest
the synergistic benefit of
both,’ says Dr Elliott. ‘It may
be because such experiences
elicit a fall in stress or relief
from mental fatigue.’ Either
way, 2°C on the thermostat
will wake anyone up.

RESISTANCE AND CARDIO?
heese and
wine; Tina
Fey and
Amy Poehler;
resistance
training and
cardio: all great individually,
but even better together.
We know resistance training
is beneficial because it boosts
bone density, increases muscle
mass, aids quality and range of
movement and helps to improve
posture. Cardio, meanwhile, is
great for raising and maintaining
your aerobic capacity to support
your cardiovascular system. And
the two actually aid each other:
a healthy cardiovascular system
will help you lift more in your
weight training sessions, while
strong muscles can help you
move better and more efficiently
during your cardio workouts.
For general health, it makes
sense to incorporate both into
your weekly workouts, but to
figure out how best to combine
them in a training regime, first
pinpoint your fitness goal.
For instance, if I have a client
who’s looking to get stronger,
I’ll recommend leaning more
towards a resistance-training-
focused plan to increase muscle
mass and bone density, with
a little cardio thrown in for
cardiovascular health. I’d say
70% resistance, 30% cardio is
a good split for most people,
maybe even 80/20 if your main
focus is on getting stronger.
If someone has a goal to run
a 10k, we’d focus on building a
more cardio-focused plan with
strength work to ensure they’re
strong enough to run. Where
2 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
ASK ALICE
H OW DO I CO M B I N E
WH columnist and Third Space PT Alice Liveing
on how to get the best of both worlds
WHAT’S
YOUR GOAL?
To help you on your
cardiovascular fitness is a
way, here are three
priority, I’d suggest 60% to 70%
fitness goals and
cardio, and 30% to 40% strength. how best to combine
Those who are simply exercising resistance and
to improve overall health and cardio for each. Feel
wellbeing can look to establish free to mix it up
more of an equal balance of
resistance and cardio training.
As a general rule, I separate
resistance and cardio sessions.
Resistance can be quite skill- TRAIN FOR A HALF
based, so kicking off your MARATHON
session with HIIT likely means Aim for three runs a week:
you won’t be able to lift as one long, one recovery and
heavy or your body will fatigue one tempo (running at 25
and increase risk of poor form to 30 secs per mile slower
than your current 5K race
or injury. A 10-minute warm-up pace). Then add one or two
on the treadmill is fine, but lower body and core-based
anything more intense is a strength sessions per week
no-no. Conversely, you won’t to ensure you’re strong
enough to run the distance.
have the power you need to
smash cardio if you’re spent
from a lifting or body weight
programme. Time-poor? Aim
for three sessions a week,
with a warm-up, followed by SMASH A DEADLIFT PB
resistance training, then a It may sound obvious, but
cardio finisher. to hit that PB, you need to
Of course, it’s tricky to stick deadlift consistently. I’d
recommend two deadlift
to any training programme if sessions a week, applying
you don’t enjoy it, so make a progressive overload –
sure you get a buzz from your increase either weight, reps
workouts. What gets you all or sets. Then aim to do one
fired up? Bear in mind strength cardio session per week,
whatever floats your boat.
work doesn’t have to mean
throwing heavy barbells around
in the gym; it could be body
weight workouts at home.
Likewise, cardio doesn’t have to
be slogging away on a treadmill; IMPROVE OVERALL
netball, tennis and swimming HEALTH AND FITNESS
are all good, too. Figure out I’d advise doing two
resistance and two cardio
what you love and do that. Good
sessions a week. Do one
life advice in general, really. upper and one lower body
resistance session, one HIIT
WORDS: AMY LAWRENSON
session and one steady-
state cardio session like a
row or run. Remember, find
what you enjoy and you’re
more likely to stick to it.
Photography | IAN HARRISON
COVER STORY

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

The international queen of fitness gurus, leaving a tide of influencers

in her wake, Jillian Michaels has one goal: to give the people what
they want. Here, the 45-year-old shares her rules for optimum
health, how she believes age shouldn’t matter in the pursuit of a fit
body, and why the conversation around obesity has gone too far…
COVER STORY
24
WO M EN ’ S H E A LT H
efore Tracy Anderson and
Simone De La Rue, Kayla
Itsines and Alice Liveing,
there was Jillian Michaels.
First hitting the mainstream
as a team PT and captain on
weight-loss entertainment
show The Biggest Loser, she
appeared for 11 seasons on
what became one of the biggest
programmes in the US and
has since taken the fitness world as her own
playground, selling 100 million DVDs and
writing eight New York Times-bestselling
health books. She was mobbed by fans
during her appearance at Women’s Health
Live back in May, to the extent that security
were forced to step in, which just underlines
Jillian’s status as a fitspo legend. ‘Yeah, that
was crazy,’ she laughs, at last relaxing on her
own terms in her beachfront Malibu home
after a day’s shooting with the WH team.

- that all calories are created equal.
Sports bra, Heroine
Sport at Fashercise;
body, DKNY x Urban
Outfitters; jacket, Koral
at Harvey Nichols
In almost two decades, the
45-year-old has never been out
of the loop or off the radar, and
she’s convinced that despite the
health – and specifically weight-
loss – industry transforming
beyond recognition over the
past decade, the key to staying
relevant is to give people what
they want. Desires and goals
that, according to Jillian,
haven’t really changed. Her
fans still want the same fat-loss
results, so she provides the
same programmes to get them
there, albeit via streaming apps
where consumers can use
algorithms to create bespoke
programmes, rather than the
DVDs she churned out in the
past. ‘The way we consume
content [constantly] changes,
so your ability to evolve is
critical in business,’ she says.
In the age of keto, food-
group-elimination diets and
intuitive eating, basic calorie
counting has fallen out of
favour, but Jillian maintains
that it’s this concept that is
the foundation of any kind of
eating with healthy goals in
mind. ‘When people come to
me for help, I say, okay, tell me
what you eat. “Oh, I eat healthy.”
Well, what are you eating?
“Oh, you know, avocado, toast,
a handful of cashews.” I’m like,
okay, it is healthy – as in it has
nutrients and micronutrients,
it has vitamins, minerals, fibre,
awesome, super-healthy fats.
However, if you overeat any
‘Calories are all food, you’re overeating. The
food you consume, no matter
created equal how nutrient dense it may
be, can still be calorie-dense,
when it comes
to weight loss’
and if your body isn’t burning off those
calories, they will get stored as fat. It’s
called the law of thermodynamics.
It’s not [my] theory… it’s proven fact.’
Flying in the face of so many current
experts and influencers, Jillian maintains
‘Honestly? I believe they are when it
comes to weight loss.’ But she has caveats.
‘You could eat 1,500 calories of complete
crap or 1,500 calories of super-healthy
food. Would you get sick eating complete
crap? Yes. Would you probably develop
autoimmune issues and a host of health
problems from complete crap? Absolutely.
Would you age more quickly from complete
crap? 100%. Would your skin look like
shit? Yes. But when it comes to weight
loss, weight gain, weight maintenance,
it’s calories in, calories out. When it
comes to looking good, ageing well,
being healthy, fighting disease, boosting
immunity across the board, that’s where
the quality of your food is relevant.’
COVER STORY
I ask her if there’s a place for shows
like The Biggest Loser now. She pauses,
as if weighing up what she should say,
then admits: ‘I think the world has shifted
to a place where that format and messaging
is considered fat shaming. But it isn’t, and
it’s not meant to be.’ She shrugs. ‘Now,
we’ve gone so far in the opposite direction.
I think we’re politically correct to the
point of endangering people. Yes, we want
to be inclusive of everyone and [respect
25
that] everyone comes in all different shapes
WO M EN ’ S H E A LT H
and sizes. That nobody should ever be
body shamed or fat shamed or excluded
and that everyone is equally deserving and
should feel equally valuable. But obesity
in itself is not something that should be
glamourised. First of all, it taxes the shit
out of our healthcare system. It’s a major
cause of bankruptcy [in the US], it causes
health-related conditions from cancer
to heart disease. But we’ve become so
politically correct that no one wants
to say it.’ Bar Jillian, clearly.
She fuels her own body in a fairly
regimented way, though draws the line at
exclusion diets. ‘I’ve tried to be vegan two
or three times because it’s better for the
planet and I’m a real animal lover, but both
times I very rapidly became anaemic.’ She
avoids sugar entirely, admitting she has
a binge mentality to the refined stuff, and
spreads her daily calories across three
meals – breakfast, lunch and dinner are
all 500 calories each and contain carbs, fat
and protein – with a couple of 250-calorie
snacks in between, always allowing for
a 12-hour gap between dinner and the
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 –

literally breaking the fast.’ An average day will see
her having yoghurt, berries and granola for breakfast,
a turkey sandwich for lunch – ‘a little avocado, lettuce,
tomato, cheese, two pieces of wholegrain toast and
a handful of blue corn tortilla chips with salsa’ – and
sushi for dinner. A typical snack is some cheese and
an apple. For a food to make it into Jillian’s kitchen,
it has to be ‘real’ – ideally unprocessed and organic
– but just in case what she eats doesn’t deliver the
necessary dose of micronutrients, her pantry is full to
the brim with high-quality supplements. ‘Omega-3s,
probiotics, organic greens powder, organic reds,
ethically sourced collagen powder, adaptogens,
mushroom mixes – the lot. I’m pretty intense.’
COVER STORY
It’s unsurprising that Jillian’s approach to exercise
is no-nonsense, though it’s interesting that she’s a
‘I don’t ever tear myself apart… I
don’t expect myself to be perfect’
26 proponent of mixing types of training, as most these
days will punt for a singular method. ‘Whether it’s for
fighting off ageing, boosting immunity, making your
WO M EN ’ S H E A LT H
body leaner, building muscle, it’s going to be resistance
training, circuit training and HIIT training. [Weight
training] burns more calories after and gives us more
testosterone, so it helps with our hormone balance
and boosts our human growth hormone.’
What does her own typical week of workouts look
like? ‘I’ll hit each muscle type twice a week – Monday
and Thursday are full-body ‘push’ days, and Tuesday
and Friday are full-body ‘pull’ days – so I always have
two days of recovery between training each muscle
group. So, Monday and Thursday I’ll do push muscles
(chest, quads, biceps). On Tuesday and Friday, I’ll do
pull splits (biceps, back and hamstrings). It leaves me
with three days if I want to do a cardio workout, biking,
hiking, whatever.’ But, fundamentally, mixing it up is
key. ‘I don’t advocate doing one type of exercise, because
ultimately the body will adapt to it and you can get
overuse injuries. In order to get the best possible
results, you want variety, so your body has the chance
to recover from any workout, which is really where the
progress is made. In addition, you’re constantly giving
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
what workouts she does? ‘I don’t believe in wrapping
workouts around age – I’ve never seen a reason to.
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
repairing, which makes you
more prone to injury. That said,
as you get older, your hormones
change and your metabolic rate
will slow down. You may have
been able to eat 2,000 calories
a day when you were 25, but
now you’re 55 and you can’t
get away with it any more.’
Jillian seems a natural
hostess, more than happy to
have the nine-strong crew take
over her home, offering bottles
of the cold-brew coffee Lucky
Jack – a company she’s invested
in – and DIY margaritas once
we wrap. She shares this ultra
modern Malibu house with
her rescue dog, Seven, and
budgerigar, Bonsai. Although
they aren’t here today, the place
is full of reminders of her two
children – daughter Lukensia
(Lou), nine, and son Phoenix,
seven – with buckets, spades
and paddleboards abandoned
on the beachside patio. While
being photographed on the
terrace, Jillian stumbles over
something on the floor, and
when she bends down for a
closer look, recoils, saying
‘Ewww!’ She’s spotted a fish
head that Phoenix collected
on a scavenging trip outdoors.
But Jillian flashes a smile that
shows she lives for being a
mother, whatever surprises
that might entail.
Her story of building a family
Although they were born two
years apart, both children came
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
that Heidi would try to carry a sperm-donor
baby. Events transpired so that when they
finally found Lou in Haiti, Heidi was
pregnant. ‘It was ridiculous,’ Jillian laughs.
‘They [Lou and Phoenix] are best friends
and worst enemies, like they literally came
out of the womb together.’
While Jillian and Heidi separated in 2018
after nine years together, they remain great
friends and have embraced co-parenting
with grace and humility, allowing Jillian to
move on with New York fashion designer
Deshanna Marie Minuto, whom she met on
the members-only celebrity dating app Raya.
Now Lou is nine, Jillian sees her
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 know it. She will literally eat and then say
“I’m hungry”. I’m like, we just ate, what’s
going on? Are you feeling anxious? So, I’ll
try to talk to her about it. I know what she’s
doing, because I have that issue with food.
I used it as a way to bond with my dad. We
had a very strange relationship – he was
overweight, so one of the only ways we
knew how to relate was to eat.’ Yet Jillian
is determined for her own daughter’s
experience to be different. As a mum,
it’s important for her to walk the walk,
resisting any negative self-talk, even though
she has her own insecurities. ‘I don’t ever
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.
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/
a ton of laser hair removal. I don’t expect
myself to be perfect. My problem areas? It
is what it is. I’m just like, it’s good enough.’
For Jillian, healthy means being able to
lead your best life, to spar with your kids,
run a mile, do a cartwheel and hopefully
leave a legacy. Well, that and being
confident enough to tell it straight.
 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

Two fried eggs, over

easy, with two pieces
of wholegrain toast

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

Photography | ELLIS PARRINDER J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 3 1

 The food-waste warrior

VENETIA FALCONER
Podcaster and sustainability activist

my veg, I’ll chuck

In my fridge
right now
I’d describe my diet as
you’ll find...
Club Cultured vegan and 90% plastic-
free. Ideally I’d like that
tempeh • tofu
• Oatly Oat Drink number to be 100%,
but I drink Oatly
Barista Edition •
lemons • garlic • Barista milk, which has
a plastic lid, in my tea.
ginger • aubergine
• red pepper I’ll sometimes pick up
oat-milk flat whites in
• 1/2 courgette •
carrots • broccoli my KeepCup and if I’m
starving when I’m on
• beetroot • apple
sauce • cashew the move, I might buy
rice cakes in plastic
pesto • Hellmann’s
Vegan Mayonnaise packaging. Living
entirely plastic-free can
• vegan cheese
• spinach • Swiss be quite extreme, so
I treat myself to these
chard • kale
• fresh herbs products little and
often. I do my best, so
I don’t feel guilty.
I went vegan four
years ago after getting
on-the-turn courgettes,
pasta with cashew
up on ingredients in leafy greens and pesto for dinner. I use
overripe bananas in the
order to limit food wonky fruit and
waste, and so I know freezer. I roast broccoli spinach in smoothies,
really into mindfulness stems, blitz peelings
what I can combine to and I’ll add Form
and conscious living. make a tasty meal. into a stock and freeze Nutrition powder to
I’d seen a few all fruits for smoothies.
I buy the majority of up the protein content.
documentaries about my fresh produce from As a vegan, people Eattheseasons.co.uk
the impact of meat always ask me how
local farmers markets is a useful website as it
and dairy products on at the weekend so I get enough protein tells you exactly what’s
the environment and and nutrients: I love
nothing is wrapped in in season. As someone
I’m quite an all-or- plastic. For dry items chickpeas, which are who lives in a city,
nothing person, so high in protein and
such as grains and shopping at a farmers
since I felt motivated to pulses, I head to bulk fibre, and I tend to eat market makes me feel
change the way I eat, them roasted in olive
stores and take more connected to my
I’ve never looked back. containers, jars and oil, smoked paprika country roots (I grew
My fridge is rarely and cumin. There’s
a tote bag with me. If up in Gloucestershire).
packed because I only I need to top up in the usually some tofu and Admittedly, it can be
have in it what I know tempeh in my fridge
week, I grab vegetables more expensive – and
I can eat that week. from my local grocery as they’re soya-based more time-consuming.
I plan ahead before store. I’m a huge fan protein sources; I’ll But if you love cooking,
every food shop, often of the freezer, too – if make a tofu scramble as I do, it never feels
taking a quick snap of I don’t get through all or porridge with oat like a chore.
the inside of my fridge milk for breakfast,
and cupboards before baked tempeh with
I go to avoid doubling veg for lunch and

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

My fridge is very full. I don’t really have

In my fridge Stocking it with healthy a set routine, and what
right now food and cooking at I eat changes every day
you’ll find... home as often as I can based on my workload
Semi-skimmed is my way of making and workouts. I’m not
milk • baby plum sure that I eat well a meal prepper – mostly
tomatoes • spinach most of the time. because my work life
• Bramwells Sweet I buy the majority of is just too busy to be
Pickle • extra my food from Aldi or that organised, but I
mature Cheddar • Lidl. They’re affordable, also think spontaneity
strawberries • offer good value for keeps food exciting.
coriander • lightly quality and always stock I tend to knock
dusted cod fillets seasonal fruit and veg. something together
• smoked mackerel I also get an Oddbox for my lunch first thing,
fillets • Aberdeen delivered once every depending on what I
Angus beef mince couple of weeks – it’s have in the fridge and
• pickled jalapeño a subscription box what I fancy. Some days
E AT S M A R T

peppers • tangy service delivering I’ll have yoghurt and

onion relish • misshapen and surplus fruit for breakfast,
longstem broccoli fruit and veg from UK others I’ll skip it entirely
• hot pepper and farmers that was at and fast until lunchtime.
lime relish • pickled risk of becoming food If I’m really hungry, I’ll
onions • pickled waste. I try to buy have a protein shake
beetroot • mint meat from my local around 10am.
sauce • 2 bottles butcher’s and fish from I know from working
of beer • 1 bottle a fishmonger, but in with my patients that
of cider • eggs • reality I can’t always so many people feel
Greek yoghurt • get there, so I usually overwhelmed when
tofu • mozzarella • end up buying it from it comes to nutrition
halloumi • avocado Waitrose or M&S. – and it’s no wonder,
mayonnaise • green I do stick to the there are so many
hot curry paste • general nutrition advice mixed and conflicting
Frank’s RedHot that I give to patients; messages out there.
Buffalo Wings I eat lots of fibre, and The way I eat today
Sauce • Hellmann’s fruit and veg, and I’m is the result of tiny
mayonnaise • red always trying to tweaks to my habits,
pepper • courgettes increase the variety of made over many years.
• beansprouts • veg that I’m eating, too. Simple things like not
carrots • blueberries My Oddbox is great for having sugar in your
• Merchant Gourmet that, but another tactic tea or switching from
Champagne Lentils I’ve found useful is white to wholewheat
• cabbage • lettuce buying bagged stir-fry pasta can make a big
• butternut squash mixes and cooking difference over the
• bananas with tins of beans. I course of your lifetime.
also have certain rules The key is committing
I stick to at home, to making changes
which help me to cook and always striving to
more healthily. I’d add more nutritious
never cook with cream, foods to your diet.
for example, and I
don’t have pudding in
the house. This is only
because I eat out
around 20% of the time,
and I give myself free
rein to order whatever
I want – creamy pasta,
burgers, a chocolate
pudding. Having some
rules in place at home
means I know I’m
eating healthily around
80% of the time.

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
OPEN JACKFRUIT SANDWICH
Apple cider vinegar regulates spikes in blood sugar. Wrap these up
(we’d recommend closing the sandwich first) for a vegan al-desko
lunch that’ll keep you fuelled until teatime
INGREDIENTS • 35g coconut sugar
220g fresh jackfruit, • 1 tsp ground cumin
pulled • 2 tbsp vegan • 1 tsp black pepper •
cream cheese • 2 slices pinch of chilli powder
of spelt, rye or sprouted
grain bread, toasted • METHOD
2 baby gem lettuce 1 | Presumably, it’s been
leaves • 2 tbsp beetroot a while since you did
sauerkraut • handful of anything related to a
chives, sliced barbecue (ah, summer),
For the barbecue so allow us to refresh
sauce: 60g pitted olives your memory. To make
• 1 tbsp apple cider the barbecue sauce,
vinegar • juice of 2-3 blitz all the ingredients
limes • 3 tbsp tamari in a blender until
smooth. That wasn’t
hard now, was it?
2 | Combine the sauce
with the jackfruit, lay
JACK TRADES
E AT S M A R T
696 21g 26g 105g 2
cals fat protein carbs
JACKFRUIT ‘FISH’ CAKES
Not to be confused with fellow Japanese wellness wonder
kombucha, kabocha is a winter squash. Combined with jackfruit,
it makes a pretty convincing omega-3-packed fish alternative
INGREDIENTS METHOD
250g kabocha squash, 1 | Preheat the oven
cut into skin-on wedges to 200°C while you
• 1½ tsp salt • 225g prep your ingredients.
young jackfruit, diced Next, sprinkle ½ tsp
• 1 shallot, chopped • salt over the squash
3 tbsp finely diced and bake for 20 mins.
fresh ginger • 50g fresh 2 | Done? Take the
coriander leaves • 2 squash out of the oven
tbsp diced red chilli • and let it cool. Remove
1 tsp ground turmeric • the skin, chop it finely
1 tsp fennel seeds • 1 tsp and add it to a mixing
coriander seeds • 1 tsp bowl with the jackfruit.
cumin seeds • 2 tbsp 3 | Next, add the rest of
coconut or rapeseed oil the ingredients, bar the
For the batter: 1 egg, oil, and mix together
beaten (or plant-based gently. Careful not to
egg mix) • 200g make it too mushy –
chickpea flour you want to keep some
3 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
serves
it out on a baking tray
and bake in the oven at
180°C for 10 to 15 mins.
3 | To serve, spread
the cream cheese over
your slices of toast and
top each with a lettuce
leaf, some beetroot
sauerkraut and a large
spoonful of barbecue
jackfruit. Sprinkle over
some chives for a little
wow factor.
B LO O D
SUGAR
BALANCING
OF A L L
serves INFLAMMATION
FIGHTING
texture. Divide into golf
ball-sized, er, balls, and
place in the fridge for
around 30 mins.
4 | Take the balls out of
the fridge and flatten
slightly. Dip ’em in the
egg, then the flour,
making sure they’re
evenly coated, then
pop them back in the
fridge for 20 mins.
5 | Pan-fry those bad
boys in rapeseed or
coconut oil on a medium
heat for about 5 mins on
each side, then serve.
Photography | MICHAEL HEDGE
 441 4g 9g 96g 2
cals fat protein carbs serves
IMMUNIT Y
BOOSTING JACKFRUIT TACOS WITH PICKLED MOOLI
Mooli? Glad you asked. The winter radish, also known as daikon, is
packed full of vitamins A, C, E and B6, as well as potassium. Combine
it with jackfruit for a healthy vegan upgrade on a Mexican classic

INGREDIENTS METHOD 3 | Next, mix the sliced

250g fresh jackfruit,
sliced • 1 packet of corn
taco shells • handful
of chives, sliced •
handful of coriander
For the pickled mooli:
250g mooli, finely sliced
• 125ml lemon juice •
100ml agave syrup •
1 tsp ground turmeric
For the sauce: 50g
dried apricots • 50ml
tamari • 60ml mirin •
1 garlic clove • 85ml
maple syrup • 2 tbsp
apple cider vinegar •
3 tbsp brown miso
paste • 120ml water
1 | This one requires
some forward planning.
Start by pickling your
mooli the night before.
Combine the lemon
juice, agave syrup and
turmeric powder, pour
over the sliced mooli,
put the lid on and let
it all mingle overnight.
2 | Good morning. Or
is it good evening?
Whenever the taco
mood strikes, make
your teriyaki sauce.
Blitz all the ingredients
in a high-speed blender
until smooth. Simple.
jackfruit with 3 tbsp
of your teriyaki sauce
(stick the rest in a
storage container in
the fridge – it’ll keep
for up to a week). Pop
it in a baking tray and
roast in the oven at
100°C for 20 mins.
4 | To assemble, dollop
some jackfruit in a
taco shell and top with
a spoonful of mooli
pickles. Drizzle with
more teriyaki sauce
and sprinkle over some
chives and coriander
to seal the deal.

ONE FOOD, FOUR WAYS | JACKFRUIT

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

INGREDIENTS METHOD in a blender until

For the base: 140g
almonds • 75g coconut
flakes • 175g soaked
dates (leave in warm
WORDS: EMILY PRITCHARD. FOOD STYLING: IONA BLACKSHAW
1 | To base camp: smooth, then transfer
start by blitzing the to a mixing bowl. Dice
almonds, coconut the other half and stir
flakes and dates in into the bowl very

water for 5 mins, then
drain) • 1 tbsp coconut
oil, for greasing
For the filling: 90g
fresh jackfruit • 80g
cashew nuts, soaked
• 90ml agave syrup •
50g coconut oil • juice
of 2½ lemons • pinch
of vanilla powder •
lemon zest (optional)
For the sauce: 80g
fresh sweet jackfruit •
60ml coconut water
a food processor until
the consistency is fine.
Next, grease a round
15cm cake tin with
coconut oil and line
the bottom with baking
paper. Pack in the base
mixture and press it
all down evenly. Put
it in the fridge for 10
mins while you get
cracking on the filling.
2 | Blitz half the
jackfruit with the rest
of the filling ingredients
carefully. Take the base
out of the fridge and
pour the filling on top.
Leave to chill in the
freezer for 2-3 hrs.
3 | To make the sauce,
blend the jackfruit
with the coconut water
until smooth. To serve,
remove from the tin
and allow to defrost
for 20 mins before
drizzling with the sauce
and scattering some
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

our strained NHS, the rise of body-

shaming or the glorification of the
avocado, much conversation comes
back to fat. So, where are the answers
you’re hungry for? WH consults the
authorities to get the skinny

Being You can’t see it, but it’s there.

How well you’re able to store

SKINNY FAT
fat safely is partly genetic. But
WORDS: SCARLETT WRENCH. *SOURCE: INTERNATIONAL JOURNAL OF CARDIOLOGY

is a real thing
And it’s no less damaging than
in-your-face obesity. In healthy
individuals, body fat provides
insulation and a store of energy.
A 9½st woman with 25% to 30%
fat mass can carry about 180,000
calories worth of fuel to be used
when needed. Think of it as your
emergency race-day energy gel.
The problem, then, is less
about how much fat you’re
packing, and more about where
you’re packing it. ‘When you
exceed your capacity to store
subcutaneous fat – under the
skin – you experience an
overspill,’ says Dr Adam Collins,
a nutrition and metabolism
specialist at the University of
Surrey. In other words, that
packet of energy gel splits
open; fat leaks between your
organs (visceral fat) or inside
them (ectopic fat), raising your
risk of heart disease and diabetes.
scientists now suggest that a
host of lifestyle factors could
also cause your body to store
fat in or around your organs,
rather than under the skin. ‘If
you have a high-sugar diet, eat
at odd hours and drink alcohol
excessively, this might cause
preferential visceral fat storage
– regardless of calorie balance,’
says Dr Collins. ‘High levels
of adrenaline, noradrenaline
and cortisol might also play
a part.’ All of which means that
overwrought office workers
who rely on self-medication
and late-night Deliveroo are
at greater risk of unhealthy fat
storage, regardless of their BMI.
Your move? Running it off
might not be the quickest
solution. In one study*, subjects
on a strength-training plan lost
more visceral fat than those
following an endurance-based
regimen. That a lunchtime in
the weights room will also use
some of that excess adrenaline
is a further sweetener.

4 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Illustration | AARON MARTINEZ

Yes, it’s
possible
Sugar
monster

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

amino acids (proteins)

what you’re eating. your numbers. Half can be converted into
Avocados, almond an avocado or a fat molecules, too –
that’s if you don’t use
butter, olive oil, tablespoon of nut them for energy.
dark chocolate – butter each pack
all of these are about 110 calories, Where does the
undoubtedly which is enough fat actually go when
I lose it?
nutritious. But to give you your When your body
that doesn’t mean healthy fat fix requires more energy
without filling than you’re putting
Avo-go
you out. And if, hero into it, it breaks the
occasionally, you’d molecules in your fat
cells back down.
rather swap it for Ultimately, they’re
a 30g slice of blue converted into carbon
cheese, go for it. dioxide and water.
Most of the fat you
lose, then, is actually
exhaled. Breathe easy.

Stigmatising health outcomes,’ says Dr

Fatima Cody Stanford, an
obesity only Not a position based on
obesity medicine physician at
Harvard Medical School. ‘It Your move? What does fuel
makes the emotion, but on data. Yes,
providing people with the tools
leads to maladaptive eating
behaviours, and people are less
change? Well, focusing on
developing intrinsic motivators

PROBLEM and encouragement they need

to take control of their wellbeing
is, of course, a very good thing
likely to pursue physical activity
in public if they fear being
judged.’ In a study of 2,944 UK
is effective – that’s taking
actions because you enjoy
them, as opposed to extrinsic

WORSE (and what we’re here for). But

making others feel bad about
their current situation provides
little in the way of fitspiration.
adults, those who experienced
discrimination gained more
weight than those who didn’t.
motivators, such as seeking
approval from others or fearing
negative outcomes. A flexible
plan you can stick to beats a
‘There’s robust research fast-acting plan that you can’t.
demonstrating that weight Plus, be kind to others – just
bias and stigma lead to poor like your parents told you.

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.

382 12g 33g 26g 4

cals fat protein carbs serves

MUSSEL, FENNEL AND SAFFRON STEW 5 | Drain the tomatoes

INGREDIENTS METHOD
1kg mussels • pinch of 1 | Give the mussels a
saffron • 1 tbsp olive scrub in cold running
oil • 1 medium onion or water and pull out any
2 shallots, chopped • beards (byssal threads,
2-3 garlic cloves, finely actually – the term for
chopped • ½ bulb of anything hanging out of
fennel, sliced, fronds the shell that shouldn’t
reserved • 1 tin of be). Next, carefully
chopped tomatoes • scrape off any barnacles
250ml dry white wine and discard any with
• small bunch of flat broken shells. Give any
leaf parsley, stalks and open mussels a sharp
leaves finely chopped • tap against the sink – if
salt and pepper • 3 tbsp they don’t snap shut,
cream • crusty bread, they’re a goner, so you’ll
to serve (optional) need to chuck ’em.
2 | Use a pestle and
mortar (or the end of a
rolling pin and a bowl)
to grind the saffron to
a powder. Then pour
over 1 tbsp hot water
and leave to steep.
3 | Heat the oil in a large
pan (as in really large –
mussels take up a lot
of space for such tiny
creatures) and throw in
the onion and garlic.
Stir over a medium-low
heat for 5 mins, or until
soft and translucent.
4 | Add the fennel and
leave to cook, stirring
every now and then
until the fennel is soft
and starting to turn
golden – the smell in
your kitchen will
transport you back to
memories of a bag of
sticky aniseed twists,
if your childhood was
as misspent as mine.
through a sieve and
reserve the juice for
the recipe opposite.
Chuck the tomatoes
into the pan along
with the wine, saffron
and parsley stalks, and
season. Cook for 10
mins or so until the
alcohol has burnt off.
6 | Tip in the mussels,
cover the pan and leave
them to steam for about
5 mins, or until the shells
have opened (chuck
any that haven’t).
7 | Stir in the cream and
scatter over the parsley
leaves and fennel fronds.
Serve immediately with
crusty bread – it’ll serve
two as a main or four if
you’re sharing food with
friends. Come on now,
don’t be shellfish.

4 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Photography | MICHAEL HEDGE

 leaving a little of the
618 17g 39g 67g 2
cals fat protein carbs serves
cooking water in the
pan (so, basically, drain
the pasta badly) and
MUSSEL, FENNEL AND SAFFRON SPAGHETTI tip the spaghetti back
into the pan. Stir the
METHOD and leave to gently cream into the mussel
INGREDIENTS
1 | Scrub the mussels boil for about 10 mins, sauce, throw in the
500g mussels • pinch
well under cold running to burn off the alcohol. chopped parsley, then
of saffron • 1 tbsp olive
water and pull out After about 5 mins, tip the lot over the
oil • 1 medium onion
any beards, as before. put the spaghetti on pasta. Stir it all up
or 2 shallots, finely
2 | Grind the saffron to cook in a large with a fork and spoon,
chopped • ½ bulb of
to a powder, pour saucepan, according to then pop the pan
fennel, finely chopped
over 1 tbsp hot water the packet instructions. back on a low heat
• 2-3 garlic cloves,
and leave to steep. 5 | Once the alcohol for an extra minute.
finely chopped • 125ml THE EXPERT
3 | Heat the oil in a has burned, tip the Serve immediately,
dry white wine • the Victoria Glass,
sauté pan and chuck clean mussels into the discarding any
juice from a tin of food writer, recipe
in the onion, fennel pan, pop a lid on, and unopened mussels
chopped tomatoes developer and
and garlic. Stir for 5 leave to steam for 3 in the interests of author of Too Good
• small bunch of flat
to 10 mins, or until to 5 mins, or until the health and safety. To Waste: How To
leaf parsley, stalks and
leaves finely chopped the veg has softened shells have opened. Eat Everything
• 200g spaghetti • but not coloured. 6 | Once the spaghetti (£14.99, Nourish)
2 tbsp cream • salt 4 | Add the wine, is cooked but al dente
and pepper saffron, tomato juice (about a minute off
and parsley stalks, being perfect), drain,

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.

an abrupt halt. Here’s the

story of what happens next...

words GEMMA ASKHAM

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

the air. She had been at the

World Modern Pentathlon
Championships, where she
secured one of only two places
in the GB squad for the 2012
London Olympics, and she
felt as close to invincible as
someone this side of a Marvel
comic can get. ‘Imagine after
an amazing first date when you
run up and down the stairs and
think, “Oh my god, yes!” Doing
well in sport is the ultimate
addictive feeling. When you
prove what your body can
achieve, it’s like the ultimate
victory.’ Sam went on to win
Olympic silver and recalls
basking in the recognition.
‘In what other job do you
appear on the news and
receive floods of well done
texts simply for having a good
day at the office? That’s the
crazy world athletes live in.’
But if elite sport comes
with extraordinary highs, it
largely promises extraordinary
brevity, too. The average age to
set a world record in sport is
26.1, with retirement, often
soon after 30, lurking over your
shoulder as unsubtly as a fellow
commuter reading your Kindle.
Running out of professional
puff with a stuffed medal cabinet
but decades of bill-paying and
life ahead of you can unsettle

4 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Photography | PIXELEYES

even the most unflappable. Sporting
celebrities aren’t immune: Dame Kelly
Holmes likened retiring to losing her entire
identity; Andy Murray sought psychological
help when his hip injury threatened to end
his career, revealing that he had ‘zero
interest’ in doing anything else; swimmer
Michael Phelps, the most decorated
Olympian of all time with 28 medals, suffered
such severe depression after calling time
post-2012 Olympics that he sat alone in his
bedroom for five days and contemplated
suicide. In May, an International Olympic
Committee report confirmed that 45% of
former athletes suffer from anxiety and
depression after transitioning out of sport.
RECORD LOWS
‘Was I depressed at my lowest point?
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
mum, and a dad and two brothers who
all played – her decision to retire was
prompted by age. ‘I would have been 35 by
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
never know if it was the right decision.’ In
2014, the England squad won the Rugby
World Cup without her – something
Catherine found devastating. ‘I was working
for Sky TV when the whistle went and
I started sobbing in the studio. The squad
then won Team of the Year at BBC Sports
Personality of the Year 2014, which was so
amazing, but I watched with tears streaming
down my face because I thought, “Could I
have been the one lifting that trophy?” And
then I hated myself for feeling that way.’
Experts believe this emotional struggle
affects athletes with hefty medal tallies and
glorious victory narratives hardest because
of the life-upending impact of retirement on
identity. Dr Alan Currie, chair of the Royal
College of Psychiatrists sports and exercise
psychiatry group and a member of the English
Institute of Sport’s mental health panel, is
one of these experts and recalls the industry
noticing the negative side of early over-
achievement around 15 to 20 years ago. ‘After
Sydney in 2000 and Athens in 2004, it almost
took people by surprise that athletes were
coming back from the Olympics, having been
very successful at the one thing they’d spent
years striving for, feeling flat. You’d hear,
“My only goal in life was getting two Olympic
medals. I’ve got them both – what do I do
next?” The problem was that they’d achieved
their goal without thinking beyond it.’
Women’s Health
GIVING YOUR ALL
It’s like the friend who does a
Houdini when she finds a new
boyfriend but later learns that
he’s still active on Hinge and
she’s got no support network
to turn to. Dr Currie explains:
‘Most people have multiple
roles, so when something goes
wrong in one area, you can seek
a balance because things are
going right in another area.
But elite athletes have just one
role that takes over everything
‘I went from being an expert in
my sport to second-guessing
myself in job interviews’
else.’ Consequently, when
something within that sphere
goes wrong, it feels as if your
whole world is imploding.
Practically, this can translate as
struggling to know what to do
with your morning – even your
whole future. Compounding
this is the fact that, for the
majority of athletes, success
starts to build just as their
personal identity is forming.
Many student athletes begin
specialising and training heavily
in one sport before they’ve
even turned 12, and that all-or-
nothing pressure to turn it into
a professional career means
that at an age when most tweens
dart between cringeworthy
emo phases, rebellious haircuts
and wanting to be the next
Emma Watson, athletes already
define themselves by (and make
life decisions based on) their
careers above anything else.
This phenomenon is known
as ‘identity foreclosure’, a term
coined in the 1960s by American
psychologist Professor James
Marcia, who defined it as:
‘when a commitment is made
without exploring alternatives’
– something that certainly
rings true to Sam based on her
experience. Every decision she
made from her teens up until her retirement
last year, she admits, was sport-first.
On her bedroom wall in her childhood home,
Sam stuck a photograph of Dr Stephanie Cook,
the modern pentathlete who won gold at the
2000 Sydney Olympics. During secondary
school, life was a balance between training and
education: Sam would get up at 5.30am to train
with the local swimming club three times a
week, go to school, come home, quickly do her
homework and then dash to athletics club or
fencing classes, go horse riding at her grandma’s
house or shoot targets with an air pistol in her
back garden. Weekends were spent participating
in competitions across the country. Most
16-year-olds plan as far ahead as that night’s
Netflix, but Sam was already working out how to
secure a place at the University of Bath because
it hosted the national training centre for modern
pentathlon. She chose her three strongest
S T R ON G M I N D
subjects as A-levels – biology, English literature
and French – and got the grades to study French
and politics. At university, being a full-time GB
athlete added a fresher-unfriendly 30 hours of
weekly exercise to her course schedule. ‘Every
Sunday, from October 2008 until October 2018,
I received a spreadsheet from my coach detailing
what I was doing at each time of the day:
lessons, training (swimming, running, fencing,
horse riding, shooting, gym), physiotherapy,
nutrition appointments. That timetable popped
into my inbox every Sunday for 10 years of my
life, and it was awesome,’ she laughs. ‘I’d start
my week with genuine excitement because I
loved training – and knowing what I was doing.
Athletes thrive on regime.’
 
FREE AND NOT EASY 
When Sam left competitive sport, having ticked
off a to-do list that would delight even the
pushiest of parents – Olympic medallist, world
champion, world record holder – she crashed.
‘I went from being a self-assured expert in my
sport to second-guessing myself in job interviews
when I was asked what made me a worthy
candidate for that role,’ she recalls. ‘I
overanalysed the current me and glorified how
busy I used to be, representing my country.
Physically, the biceps and triceps that I’d worked
so hard to build during swimming training just
disappeared, and I became concerned about
maintaining my body’s strength and size without
someone there to give me the formula.’
J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 4 9

Sam lasted two months after retirement – during
which she couldn’t join friends in the pub for a beer
without stressing over her next move – before launching
herself back into the world of sport, taking a mentoring
role at the British Athletes Commission. To say it opened
her eyes to the scale of the issue is an understatement.
‘Within a month, I’d met multiple retiring or retired
athletes suffering with serious mental health issues;
struggling with financial difficulty because funding
abruptly stopped after retirement, while battling a loss
of identity,’ she explains. The individuals’ biggest
concern was what to do next, professionally and
logistically; like Sam, many had moved to towns like
Lilleshall or Loughborough to be close to training
‘Those of us who had experienced
multiple Olympic cycles spoke
openly about the comedown’
centres, which no longer had the professional
S T R ON G M I N D
opportunities or social networks to serve them once
they’d retired. Unlike Sam, however, many athletes
hadn’t studied because their sports hadn’t been
supportive or flexible in allowing them the time to do
so. It meant that, on retirement, there was no thread
of continuity in their lives, no academic skill set or
part-time job to fall back on, and very little information
about how to turn their contact book and transferable
skills as an athlete into tools for a business environment.
‘The general feeling among people I spoke to was,
“Other than move home with Mum and Dad, what am I
going to do?”’ she explains. Because many hadn’t studied
past school, they were working out how they could afford
Open University. The houseshares they’d shacked up in
with other athletes to keep rental costs down now felt
too expensive without an income. A survey of 800 former
sportspeople by the Professional Players Federation
found that 50% did not feel in control of their lives
within two years of their careers ending. However,
judging by the accounts of the sportswomen contacted
by WH, this seems a conservative assessment.
 
LIFE IN LIMBO
One among them, Olympic gold medal-winning hockey
player Crista Cullen MBE, 34, was so apprehensive
about free-falling after retirement that she maintained
a part-time role as a marketing director throughout
her competing years, but it proved an uncommon
– and sometimes unpopular – strategy. ‘Coaches
understandably don’t want their athletes training at
5am to fit in a day’s work because it affects sleep
patterns and potentially the next day’s training,’ she
recalls. Crista ended up experiencing two retirements.
Her first, after London 2012, was cut short. She had
been retired for three years – during which time she’d
gone back to her childhood home of Kenya, thrown
herself into conservation projects, trained to be a
pilot (with a view to doing aerial wildlife surveillance),
5 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
and hadn’t picked up a hockey
stick once – when the head
hockey coach invited her to
rejoin the GB squad for Rio
2016. She did, and immediately
noticed a change – within
herself and the culture of the
group. ‘I felt lost for six months
the first time I retired,’ she
recalls. ‘I was very quiet, and
keeping fit was the only thing
that I could control, so I
punished my body as a coping
strategy.’ During Rio, it was
clear that the support had been
stepped up since four years
earlier. ‘There were constant
references to post-Rio events.
Support staff kept on saying,
“No matter whether you
continue in hockey or finish
after Rio, whether we have
success or failure, you will feel
like you’ve dropped off a cliff,
and that’s okay.” Those of us
who had experienced multiple
Olympic cycles spoke openly,
for once, about the comedown.
It’s so important that it’s
referenced regularly so that
there are minimal surprises.’
Dr Currie agrees that, in
recent Olympic cycles,
authorities have become better
at prioritising retirement
preparation, including a growing
number of ‘performance lifestyle
advisers’ who offer guidance
on CV writing and transferable
skills. He’s now consulting
with several sporting bodies
on ways to introduce mental
health screening earlier. ‘We
screen athletes for all kinds of
physiological measures, like
cardiac status, lung function,
muscle strength. But we’re not
so good at identifying when
things go awry with mental
health. If you start to ask
athletes about their mood and
anxiety at the same time as you
measure their hip flexibility and
resting pulse, doing so becomes
systematic and non-stigmatised.’ He’s
gunning for a change where sport
welcomes athletes discussing their
mental health and, in turn, makes them
feel comfortable doing so.
SHOW OF STRENGTH
Catherine, sadly, was far from this
accepting place in the months after
she retired. ‘I never spoke to a GP
about feeling depressed because I was
Catherine Spencer, the strong person
that other people came to for solutions.
I didn’t want to speak to my close
friends – the majority of whom were
all my former teammates who’d just
won the Rugby World Cup – and I didn’t
want to share with my family and risk
making them sad.’ Having found that
silence ‘pretty tough’, Catherine went
on to set up her own speaker agency,
Inspiring Women, which provides a
platform for retired female athletes,
including gymnast Beth Tweddle and
Paralympian Hannah Cockcroft MBE,
to openly share their experiences –
the lows and the highs.
As for Sam, a year post-retirement,
she’s practising a professional split, with
one foot in her past and the other in a
new future. She’s relocated to London,
and many projects, such as modelling
during London Fashion Week, come
about because of what she achieved in
the past. ‘I go, enjoy it and answer all
those questions about the Olympics,
but then I have to remember that
I don’t live in that world any more.’
She’s carrying over a few techniques
into this next epoch, such as writing
a daily journal to monitor her thoughts
and planning her meals and exercise
sessions. ‘It’s not on the scale of the
Olympics, obviously,’ she says. ‘But
I need a way of being able to stay on
ICONS: GUILHERME FURTADO/THOMAS LE BAS/ANDRIWIDODO/CHRIS PROVINS/
track now that I control my own time.’
Bedding into this new life of a civilian
LUDOVIC RIFFAULT AT NOUN PROJECT. *SC-CAREERTRANSITION.COM
athlete involves trial and error. ‘I went
swimming the other day and a woman
came up to me and said, “You’re really
good, do you think you should join a
local club?” I explained that, yes, I used
to be in a club; I went to the Olympics
and I’m actually the world record
holder for 200m freestyle.’ And? ‘She
looked at me like I was an alien!’ she
laughs. ‘So, now, I don’t tell a lot of
people. My Olympic life is slowly going
from being my whole life to being my
secret life – and I’m enjoying it.’
 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?

5 2 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Photography | MICHAEL HEDGE


aylor, I’m sorry’: it was the tweet that
launched not only an apology so prolific
that it spawned blog posts, New York Times
interviews and song references, but that
also became a cog in the decade-long feud
between Taylor Swift and Kanye West.
It started with the 2009 MTV VMAs
when Taylor came gliding on to the stage
to collect her award for Best Female Video.
‘I always dreamed of what it would be like
to hold one of these,’ she said, gazing
lovingly at the silver spaceman in her hand.
All of a sudden, Kanye was there. Bemused,
she handed the mic over – and the rest is
history. Despite the fact that his apologies
– sorry that he said Beyoncé had a better
video, sorry that he stole Taylor’s moment,
sorry that he hurt her feelings; at one point
he even apologised to her mum – came
quickly and unreservedly, the two have been
in a heated media battle, laden with as many
vitriolic comments as apologies, ever since.
We’re in a new age of apologising.
Remorse on a grand media scale is required
to be effusive, and in everyday life there
seem to be more beg-pardons thrown about
than ever; sorry my lunch is taking too long
to heat in the microwave, sorry you bumped
into me getting on the bus, sorry I’m about
to ask you to fulfil your job description.
Intertwined with the thinking that everyone
(younger generations in particular) is
ready to take offence at pretty much
everything, people are apologising before
even saying or writing what they feel they
might need to apologise for. And yet,
when you have screwed up and a sorry
is needed to regain equilibrium, it’s still
often the hardest word to say.
Canadian sociologist Professor Maja
Jovanovic argues that the modern habit of
deploying an ‘I’m sorry’ at the start of every
sentence not only invalidates the apology
itself, but could knock your self-image and
minimise the important things you have
to say. Which begs the question, is this
culture of boomeranging between uttering
CREDITS GO HERE
vacuous sorrys and stubbornly withholding
meaningful apologies putting your self-
worth and personal relationships at risk?
Women’s Health
A SORRY STATE
‘Apologies are among the most powerful
social tools at your disposal,’ says Dr Karina
Schumann, assistant professor in psychology
at the University of Pittsburgh, who has
spent her career studying the art of saying
sorry. ‘They ensure that you maintain
good relationships with others, which is
fundamentally important to humans as
a species.’ In fact, it’s not just important
– multiple studies have found that human
brains are hardwired to ensure that social
interactions flow easily, which goes some way
to explaining why often an apology feels more
like a reflex than a conscious decision. The
urge not to cause an unnecessary stir makes
sense from an evolutionary perspective: the
reason humans flourished as a species isn’t
because they were stronger or faster than
others, but because they could band together
and work as a team. Given that many of us now
live in densely populated areas and interact
with more people on a daily basis (whether
online or face to face) than at any other
time in history, the way we communicate
is constantly evolving – and the way we
navigate apologies feels like it’s in flux.
Results from studies have shown not
only that polite-but-meaningless apologies
S T R ON G M I N D
might play a vital role in helping us get along
with strangers, but that the reason is rooted
in brain chemistry. According to one study,
in which people’s brains were scanned as
they received an apology, it activates the
regions responsible for empathy, leading
to an uptick in the so-called love hormone
oxytocin. Someone apologises to you, this
hormone floods your system and you almost
immediately feel less stressed, less aggressive
and more open. And as for the apologiser?
‘Saying sorry can have a powerful effect on
your sense of self and allows you to restore
a good self-image,’ says Dr Schumann.
It’s unfortunate, then, that apologising
too much or too little can chip away at the
associated mental health benefits. Both
Professor Jovanovic and Dr Schumann
agree that apologising too much is
counterproductive. ‘It can come with
a cost to perceptions of your competence,’
explains Dr Schumann. So saying sorry
every time you have to call a meeting, or
before you ask friends for their time or
effort can make you seem less capable or
worthy; a problem for women particularly,
as we’re inclined to do this more than
men. ‘There’s research that has found
that when both men and women deem an
infraction apology-worthy, they will
apologise,’ adds Professor Jovanovic. ‘Men
aren’t avoiding saying sorry – they just have
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

because they reflect something
defective in your character, and
by saying sorry, you’re taking
responsibility and admitting
to what might be a pretty
fundamental flaw – be that
incompetence, poor judgement
or untrustworthiness,’ says Dr
Schumann. ‘These things are
difficult to face up to because
they’re linked to your self-
esteem – too many perceived
APOLOGISE...
If it’s a few minutes, a ‘thanks
for your patience’ might be
Our experts on how to appropriate, but people’s time is
skilfully say sorry important, so you need to recognise
that with an apology if you’re late
in any kind of meaningful way.
Explanations can be useful, and
people sometimes expect them,
but only as long as they don’t
come across as defensive. Instead,
take responsibility and, where it’s
appropriate, assure the person
Switching it for gratitude in
minor situations of inconvenience
is an empowering way to go
about apologising. I’ve seen this
dozens of times, where someone
says, ‘Thank you for waiting, I
appreciate your patience.’ There’s
no apology and it’s been fine.
People like being thanked. They
also like that you’ve noted their
patience. It’s a way to make
amends without framing your
CREDITS GO HERE

that it won’t happen again. minor infraction in such a negative

Dr Schumann light. Professor Jovanovic

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
self-esteem.’ This has, in turn,
been linked to depression, where
an individual may stop liking or
valuing themselves, find it difficult
to trust their own judgement and
struggle to move past mistakes. ‘It’s
why you might feel more resistance
to apologising in those types of
situations,’ explains Dr Schumann.
WH Fashion Assistant Abigail
Buchanan, 22, describes herself as
a serial apologiser – except for times
when it might actually be required.
‘I constantly say sorry unnecessarily
– as I serve dinner to guests in case
it doesn’t taste nice, or if someone
says they’ve had a bad day – but if
I’ve actually done something wrong,
I become resistant to it. It tends to
be in my close relationships, with
you anyway,” and stormed off. He didn’t
come after me, which isn’t surprising given
how much I’d insulted him.’ The next day,
she woke feeling full of regret. ‘I knew I’d
need to apologise, but it felt so hard. It’s been
two weeks and I still haven’t been able to get
up the courage to call him. I’m miserable.’
Eesh. Helena’s is an extreme situation –
she’s lost a partner through stubbornness
– but how does she break the stalemate?
Professor Jovanovic suggests examining
why you might feel resistance to an apology.
‘Maybe it’s because it’s unfair, but more
likely it’s a sign that something about it
is touching a nerve,’ she says. ‘It’ll tell you
something important about yourself and
the situation you’ve found yourself in.’
minimal sense, have become
so wary of ending up on the
wrong side of popular opinion
that apologies are sometimes
proffered even before an
indiscretion has taken place.
Emily*, a 25-year-old social
media manager (and budding
influencer), has 15,000 followers
on Instagram, and almost as
many on Twitter. As she
explains, ‘It’s so easy to spark
a row, and people who don’t
even know what it’s about just
pile in. I once posted a cartoon
of a bear and made a joke about
being hungry. Someone got in
touch to say that I was making
light of the fact that, in some
parts of the world, bears are

‘It’s not just a verbal tick, it

my boyfriend or parents, where
there’s more riding on it or it’s

can have a profound impact’

showing weakness.’
What’s driving Abigail to keep
shtum is self-preservation. ‘People
who have higher self-monitoring
instincts – those who are really It’s an uncomfortable process, sure, but close to extinction. It got more
invested in how others perceive an important one nonetheless. ‘Taking than 30 likes and retweets.

them – are less likely to apologise
when they’ve done something
wrong.’ It stands to reason that you
care more about what those close
to you think of you, rather than the
woman who goes for the empty bus
seat at exactly the same time you
do. Take 31-year-old Helena*, who,
after drinking too much white wine,
broke up with her boyfriend. ‘It was
horrible,’ she recalls. ‘We ended up
in this big, stupid fight. I said a lot
of things I didn’t mean because
I was drunk and angry. Then I was
like, “I don’t even want to be with
ownership of a mistake and apologising can
help you to move past it and mitigate the
negative effects of the mistake itself,’ says
Dr Schumann. ‘On the flipside, the more
you avoid taking responsibility, the more
stressful the situation becomes and the
more likely it is that you internalise any
bad messages about yourself – instead of it
being a simple mistake, it becomes about
who you are as a person, and that can have
far-reaching consequences for mental health.’
In an age where past tweets are excavated
and celebrities and brands are hounded for
formal apologies, ‘sorry’ could not only be set
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
S T R ON G M I N D
I was shocked. I apologised in
a jokey way – like, “Obviously,
I’m not making light of the
plight faced by bears” – but now
I find myself starting posts with
things like, “I’m sorry if I’ve got
the wrong end of the stick…” or,
“Apologies if this isn’t for you…’”
If we’re to learn anything from
Kanye, it’s to save our sorrys for
when they really count and try
to put some meaning behind
them – or, even better, try not to
be a dick in the first place.

When you ’re arguing

When you ’ ve hur t
TENGAH AT NOUN PROJECT. *NAMES HAVE BEEN CHANGED

ou ch but know you ’re in

a friend’s feelings
WORDS: ALEXANDRA JONES. ICONS: ICON 54/ERIN AGNOLI ASADAN

The most important thing is to
put yourself in the other person’s
shoes – try to understand how
it feels from their perspective. You
could acknowledge and validate
their perception, then apologise
for your actions, even if the intent
wasn’t malicious. Apologise for
the effect that your actions had.
And, most importantly, do it
CREDITSCREATIVE/JAWA
Don’t say ‘I’m sorry you see it that
way’ or ‘I’m sorry you feel like
that’ – those are false apologies.
Just be genuine: ‘I’m so sorry I
hurt your feelings,’ ‘I’m so sorry
I was insensitive.’ Ask the other
person for clarification on how
they felt and then reiterate what
they said back to them – just to
make it clear that you understand
the wrong
Self-awareness is half the battle.
Confront it, take responsibility for
it. Sometimes, you know you’re
in the wrong but try to downplay
it. Try to understand that when
you act defensively, their response
is not going to be open-minded
and welcoming. Take responsibility,
be the first person to step up
You have to own it. We’ve all
had days when we’re snarky or
unnecessarily harsh. People really
appreciate it when you can feel
empowered enough to own the
hurt that you caused. Offer an
indication that it won’t happen
again; give examples of what
you plan to change to ensure

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

‘Losing my job
made me feel
devastatingly
disposable’
Work shouldn’t be your whole life, of course, but the emotional
ramifications of being let go extend far beyond the nine to five.
One woman shares how it played out for her
It’s a balmy Wednesday in April
2009 and 28-year-old me practically
bounces into my boss’ office. He’s not
especially friendly with the rest of the
team but, as his assistant, I’m his
Heidi May, 38,
entrepreneur right-hand woman. I know everything
from South Wales from the name of his girlfriend to the
intricacies of his schedule. I love it.
I’d been hired almost 12 months earlier, to support
him as he oversaw a big merger. I leapt to apply when
I saw the job advertised, not because of some deeply
held passion for the industry I was in, but because this
role looked stable – unlike the office manager job I’d
held for two years and lost the year before. It had been
2008, when the bubble of economic optimism burst,
certainties became shaky and we all learned a new word:
recession. Hearing that I was losing my job, a foreboding
sensation took up residence in my lower abdomen and
didn’t budge for weeks. It hammered at my sense of
calm, making me resolute that I would do whatever
I could to avoid being landed in this place again.
And I did: by risk-assessing future roles and, when
I found one that appeared solid, being ruthlessly
hardworking within it. This role felt like the apex of
everything I’d been working towards. As the company
was so young, my fingerprints were everywhere: I was
instrumental in keeping the office alive and functioning,
keeping its hidden machinery well oiled. I knew the
company was going through a rocky patch with its HR
systems, but as I was mired in helping my boss iron out
those kinks, I simultaneously felt, with him, above it all.
The player rather than the chess piece.
When my boss called me into his office that afternoon,
I knew our chat was going to be something about my
contract, but I expected a swift renewal and cheers to
a job, so far, well done. But I knew instantly that I’d
called it wrong. In fact, I was given an ultimatum. Either
I continue the job I was giving 12 hours to daily while
AS TOLD TO LAUREN BROWN
simultaneously studying for an HR course in what
remained of my spare time – something I knew would
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
WHAT OUR
PSYCHIATRIST
SAYS...
Our jobs inevitably become
tied up with our sense of
identity, and to have that
taken away can be incredibly
unsettling. On an emotional
level, this can lead us to
question our abilities and
damage our self-esteem.
Ruminating over what we
lack, or what we did wrong, is
common. Then there are the
practical considerations: how
can we afford to live; provide
for dependants? Things we
took for granted are suddenly
fraught with anxiety and can
lead to life changes – such as
moving in with family – that
can feel regressive. A stage of
grieving – for the old role and
the life that went with it – may
be necessary. Those affected
may also struggle with low
mood and anxiety, for
which cognitive behavioural
therapy may be helpful.
Dr Sarah Vohra, consultant
psychiatrist and author
@themindmedic
dissociative, returned to my desk, gathered
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
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
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
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
through job boards – an activity that was
pointless given my self-esteem was on the
floor. Anxious thoughts dominated my mind,
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
morphed into high-octane panic whenever
I tried to do something that would push me
forward – like applying for a job or working
out my options financially. A feeling of
heat would start at my feet then travel
S T R ON G M I N D
up my body, and the ground underneath
began to feel unsteady. Then came heart
palpitations so fast it felt as though my
body was fighting my brain; I wanted to
take that next step, but my nervous system
was keeping me rooted to the spot.
This continued for two months, until
a friend in Bristol told me of a PA job that
had opened up. Like a scorned lover whose
faith in romantic partners was gone, I was
distrustful of every employer and role,
convinced any step forward would see me
rejected, yet again. I researched the company
intensely and, when I saw it was over 100
years old and had a good reputation as an
employer, I felt a faint glimmer of hope. Still
racked with anxiety, however, I left applying
right down to the wire. But now there was
a new internal monologue battling the one
that told me any action was a step closer
towards feeling unsafe; it said: ‘go for it’.
I heard back in three days, dragged myself
to the interview and, when I landed the role,
moved back to Bristol. Rebuilding my self-
worth didn’t happen overnight. It took time
and patience, but it did return. My feelings of
depression, anxiety and panic subsided –
helping me understand that my experience
was circumstantial. Coming back from a low
that felt insurmountable taught me I have a
steely core. That I’m resilient enough to take
risks – as I did when I set up my own business
giving advice to start-ups in 2018. Perhaps
more importantly, it showed me I’m worth
so much more than what I do for a living.
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
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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

‘The abductor machine is

meant to be used seated,’
says Hannah Bright, DW
Fitness First PT, but she
often sees people standing
up out of the chair,
performing the movement
in a sort of semi-squat. It’s
a myth that performing
this move standing up
has any benefit. ‘There’s
a potential injury risk to
the back, especially when
people set the weight too
heavy and lean up out of
the seat,’ says Bright. Keep
it simple: sit down with
your back against the seat
rest, core tight, and hold
the handles. Your upper
body should be completely
still as you press the pads
outwards with your legs as
you exhale. For optimum
strength-building results,
hold the contraction for
a second before returning
to the starting position.
The abductor is named
VS
do with the Tube, it stands
for tensor fasciae latae)
– which are difficult to
target, because the larger
surrounding muscles, like
the gluteus maximus and
the quads, often take over.
‘It’s one of the few
exercises to target the
abductors and allow you
to go heavy at the same
time,’ Bright says. ‘It’s a
good accessory exercise to
incorporate when working
the lower body.’
TRY THIS
3 sets of 12 reps (where the
weights are heavy enough
to make rep 12 feel nigh on
impossible), ideally with
30 secs rest between sets.
If you’re going heavy, opt
for 8 to 10 reps, with a
1-min rest between sets

as such because it works

the hip abductor muscles
– the gluteus medius,
gluteus minimus and the
TFL (nope, nothing to

T H E R OW E R

The rower is the definition
of a whole-body workout
– it works over 80% of the
muscles in your body –
but only when it’s done
correctly. ‘However, most
people tend to pull with
We asked four their arms too much
trainers which instead of using their legs
to power the move,’ says
machines they Grow Fitness PT Emily
see gym-goers Taylor. ‘When done
consistently correctly, your legs and
core should actually do
getting wrong most of the work. If you
– and how to use rely on pulling with the
arms instead, you’re
them correctly to putting your upper back
reap the benefits and shoulders under a lot
of unnecessary pressure.
Plus, your glutes and
quads are the most
powerful muscles in your
body, so your row will be
far stronger and more
efficient by using them
– rely on your arms and
you’ll tire much faster,
thereby not getting the
most out of your session.’
Start by sitting down
with the seat close to the
front of the machine, legs
bent and feet up on the
foot plates. Make sure your
feet are securely strapped
in at the widest part of
your foot and grab hold
of the handle. Ready?
Remember, the focus is
on your legs moving first.
Drive backwards by
pushing hard with your
heels and, once your legs
are straight, rock your
torso back slightly and
draw the handle towards
your sternum, tucking
your elbows in. The handle
should end up below the
breastbone. To finish the
move, reverse it. ‘Push
your arms out ahead of
you first, then rock
forwards slightly at the
hips, keeping your back
nice and tall,’ adds Taylor.
TRY THIS
For a steady cardio session,
set your distance to 5km
and aim to do the first
kilometre at 20 strokes
per minute, the second
at 22, the third at 24 and
so on. You could also try
a killer interval workout,
with, say, 30 secs at max
speed, followed by 60
secs of slow rowing

Ill u s tr atio n | B EN M O U N S E Y-WO O D


The lying leg curl – also
known as the hamstring
curl, because, well, it works
your hamstrings – requires
total body control.
‘Unfortunately, it’s common
to see people shooting
their bums into the air as
they kick their feet in,’ says
Samantha McGowan, PT at
Soulmate Wellness. This
takes the hammies out
of the picture – rendering
PHOTOGRAPHY: GETTY IMAGES
Women’s Health
T H E LY I N G L E G C U R L
the move pretty pointless
– and puts unnecessary
strain on the lower back.
To do it right, lie face
down on the bench and
position the pad of the
lever just above your
ankles. Tuck your pelvis
in, press your hips into
the bench and grab the
handles. ‘Then, instead
of kicking your feet up
– if you find it that easy,
T H E L AT P U L L D OW N
you’ll need to up those
weights – think about
squeezing your hamstrings
and controlling them in
towards your bum as you
exhale,’ says McGowan.
Pause for 2 secs at the
top of the contraction, then
slowly lower the weight
again on the inhale, making
sure your legs are fully
extended at the bottom.
If you’re not stretching the
When performed properly,
the wide-grip lat pulldown
will primarily work the
latissimus dorsi – the muscle
that covers the back of the
ribs and wraps partially
around your lower waist.
‘But most people will lean
too far back, or swing or
lift their pelvis off the seat
during the eccentric phase
of the exercise [the phase
in which the muscle is
lengthened],’ says Charley
Crivari, Virgin Active PT.
Lean too far back and
you’re not really recruiting
the lats – you’ll end up
using (and potentially
straining) the surrounding
muscles. Come up out of
the chair, even just an inch,
and your body weight will
pull the bar back down –
not really the point.
To get it right, sit down
at the machine with a wide
bar attached to the pulley
– there should be one
lurking nearby if it’s not
already fixed on.
‘Sit up straight and
make sure the knee pads
are keeping your thighs
securely in place, with
your feet flat on the floor,’
says Crivari. All set?
muscle all the way out at
the end of each rep, you’ll
actually end up shortening
the hamstrings over time.
TRY THIS
3 sets of 12 reps, with a
30-sec rest between sets
Grip the bar above your
head with your hands a
few inches wider than
shoulder-width apart and
lean your torso slightly
backwards, so the bar is
in line vertically with your
sternum. Now keep that
position fixed throughout.
Breathe out as you bring
the bar down to your
upper chest by pulling
your shoulder blades and
upper arms down your
back. Focus on contracting
your upper back at the
bottom – imagine pulling
your shoulder blades into
your back pocket. On an
inhale, slowly return to the
starting position, keeping
control of the bar so it
doesn’t yank your body
upwards.
TRY THIS
3 sets of 12 reps – with a
30-sec rest between sets
J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 6 1
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
you’re alone
but actually A move
where only a single
muscle is targeted, such
as the bicep curl
FAILURE
not Sleeping through
your alarm and
B E S T B ODY
missing boot camp
but actually Working
a muscle or muscle
group until you
physically can’t
contract it any more
with good form
DOMS
notShort for
Dominique, the demon
woman who gives you
side-eye when you ask
for an extra towel at
reception
but actually Stands for
‘delayed onset muscle
soreness’ – pain and
stiffness felt in muscles
a day or two after
exercise, caused by
inflammation as your
body repairs
CROSS TRAINER
not A gym instructor
who’s had a titful of
clients complaining
and only making a
half-arsed effort
but actually A
low-intensity cardio
machine that works
your arms and legs
simultaneously
 Total newbie to
DIY TRAINING PLAN KATE
MAXEY
Strength and
conditioning
master trainer
at Third Space
the gym? Third
Space’s Kate Maxey
recommends starting
out with two or three
strength-based gym
classes, where the
instructor should
correct your form
if you’re not getting
it right. If you’re unsure what any
instructions mean, or you’re not
feeling it in the muscles you think
you should, ask, even if it’s after
the class when no one else is there.
Once you’re pretty clued up about
the fundamental moves and your
squat, deadlift and tricep kickbacks
are on point, it’s not too tricky to
build your own plan from there.
Obviously, everyone has different
goals, but let’s assume you want
to build muscle while losing any
unhealthy excess fat.
Maxey recommends the
following weekly breakdown for
the intermediate gym-goer who
wants to take their training to
the next level: one upper-body
push day, one upper-body pull
day and one leg day. If you’re an
overachiever, feel free to add in
an extra cardio interval day.
‘Alternating push and pull days
is a great way to ensure you avoid
over-training a particular muscle,’
says Maxey. In this training style,
your muscles are classified
according to their mechanics as
‘push’ or ‘pull’ and trained on
separate days. Pulling muscles
(like your biceps and those in your
back) contract when pulling the
weight towards your body, while
pushing muscles (in the chest and
your triceps) contract when the
weight is pushed away from you.
Maxey uses this technique
specifically for upper body, because
it’s a great way to split training
without creating imbalances that
might affect your posture. For
example, if you’re devoting entire
THE
sessions to one muscle group (eg,
your chest, back or arms), you run
the risk of overtraining it – plus,
you’d have to be in the gym pretty
much 24/7. This isn’t the case
with your legs, but more on that
later. Each upper-body day also
ends with its own interval cardio
session lasting 10 to 15 minutes
– see day one for more details on
how to split your intervals.
As for rest, a day off between
sessions is ideal. But if your
schedule is tricky, two consecutive
days is not an absolute no-no –
as long as you’re not training the
same group. Two consecutive push
days, for example, won’t give your
muscles enough time to recover
and grow. Jillian Michaels, who uses
a similar workout breakdown (see
page 22), leaves at least 48 hours
between two push or two pull days.
When it comes to weight
selection, choose one that makes
your final rep near impossible –
that sweet spot is where the muscle
magic happens. After a few weeks
of consistency, this will start to
feel much easier. Time to level up.
Ready? Start with a quick
warm-up – a few upper-body
stretches and 10 mins of light
cardio work will suffice. The
same applies for leg day, although
you’ll be performing both push
and pull lower-body moves
DAY 1
Upper-body push +
15-min cardio intervals
Fired up and ready to go?
Pick 3 to 6 push moves
(womenshealthmag.com/
uk is a great resource if
you’re looking for ideas)
and perform 3 sets of 12
reps. Rest for 30 secs
between sets, and 1 min
after each exercise.
After your push, perform
a 15-min interval session.
Maxey recommends a 1:2
ratio (so, 30 secs work,
1 min rest). If that’s easy,
level up to a 3:1 ratio (30
secs work, 10 secs rest).
‘However you split it, make
sure your work time is your
absolute max. Go as hard
as you possibly can and
then recover. Overall, your
interval session should last
around 15 to 20 mins max,
whether you’re doing it
on a push or a pull day.
HERE’S AN EXAMPLE
3 sets of 12 reps dumbbell
overhead press
3 sets of 12 reps press-up
(knees or toes)
3 sets of 12 reps seated
chest press
3 sets of 12 reps dumbbell
Arnold press
3 sets of 12 reps lateral
raise
3 sets of 12 reps chest fly
+ 15 mins treadmill sprint
intervals (sprint for 30
secs, walk for 1 min)
Women’s Health
 DAY 2
Upper-body pull +
15-min cardio intervals
Choose 3 to 6 pull moves
and perform 3 sets of 12
reps, keeping the same
rest times as you did on
your push day. Remember,
today you’ll be pulling the
weights towards you –
think rows and curls. ‘You
should be feeling the burn
and fatiguing towards the
end of each set,’ Maxey
says. ‘If not, perhaps it’s
time to up the weight.’
Oh, and don’t forget your
cardio intervals.
HERE’S AN EXAMPLE
3 sets of 12 reps dumbbell
back row
3 sets of 12 reps lat
pulldown
3 sets of 12 reps dumbbell
renegade row
3 sets of 12 reps banded
pull-up (use a thicker band
for more support)
3 sets of 12 reps bicep curl
3 sets of 12 reps cable row
+ 15 mins rower intervals
(sprint for 30 secs, walk
for 1 min)
Women’s Health
DAY 3
Legs
‘Your legs are made up of
several big muscle groups,
so I recommend training
them on their own,’ says
Maxey. A good leg day
calls for big compound
moves – where you’re
working more than one
muscle at a time – so
you’ll find your heart rate
climbing, too. ‘If it’s not,
you’re probably going
too light,’ she says. ‘The
muscles in your legs are
the biggest in the body, so
will burn more calories and
fatigue the body far more.’
HERE’S AN EXAMPLE
3 sets of 12 reps leg press
3 sets of 12 reps dumbbell
or kettlebell goblet squat
3 sets of 12 reps dumbbell
walking lunge
3 sets of 12 reps kettlebell
deadlift
3 sets of 12 reps kettlebell
sumo squat
3 sets of 12 reps kettlebell
split lunge
DAY 4 Et iquet t e 101
Bonus cardio day
Your need-to-know guide
We can’t keep you out of the
gym, can we? Your bonus
workout is an extended ACTUALLY WORK OUT
interval session – do up to
30 mins of your heart- Yes, you need to rest
pounding activity of choice. between sets, but don’t
‘I choose to work with
do it on the machine on
sprint intervals on the
treadmill, but the assault your phone – someone
bike and the rower are also else probably needs that
great options,’ says Maxey. machine. Creating the
‘You don’t need to stick
ultimate cardio playlist,
to the machines either –
sled pushes, rope slams, googling ‘can weights
burpees or box jumps will give me a hernia?’ or
really get your heart racing.’ cross-referencing every
online review of
HERE’S AN EXAMPLE
squat-friendly leggings
Rest for 1 min between published since 2013
each move. Perform this
circuit 5 times
will not a fit body make.
30 secs squat jump LEARN TO SHARE
30 secs mountain climber It’s polite to allow
30 secs burpee someone to complete
a set during your rest
30 secs box jump or
step-up period. If you hate
B E S T B ODY
sharing (we get you), grab
30 secs high-knees
some free weights and
set up shop somewhere
out of the way.
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.
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
triceps, plus two or three leg days a week.
It was on one of these leg sessions that
it happened. It was around midday on
5 July 2017 –I’d just got my university
results and wanted to get a session in
before going out to celebrate. I was doing
a typical squat in a Smith machine, and
I somehow lost my footing and ended up
falling on my bum. The safety latches
weren’t on high enough and the weight
came crashing down on my back.
The hours that followed are a blur.
I was rushed to hospital and into surgery,
in a haze of pain as the shards of my
fractured spine cut into my spinal cord.
I woke up nine hours later with two
metal rods in my spine and the news that
I was paralysed from the waist down.
The injury and surgery were awful, but
it was the months that followed that were
torture. I had my surgery in a hospital in
Romford, where I stayed for two weeks before
being moved to a local hospital in Basildon.
I was there for about six weeks, and I think
I left my bed twice – I was just lying there
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.
Finally, a bed came up at The London
BRA AND LEGGINGS, GYMSHARK; TRAINERS, NEW BALANCE. ICONS: SHITAL PATEL/BEN DAVIS/JACLYNE OOI AT NOUN PROJECT
Spinal Cord Injury Centre at the Royal
National Orthopaedic Hospital in Stanmore
and things began to look up. That’s where
they do your physio and your occupational
therapists work with you, and they’re all
about educating you on things you need to
learn to transition to living at home, like
chair transfers and getting in and out of
bed. I was discharged about three months
later, just in time for Christmas. My dad
and stepmum had bought a new house
on the other side of Essex. It took about
seven months of renovations to make it
accessible for me, and it was a tough wait
– I had to wash my hair in a bucket, and
I couldn’t leave the house unless someone
was there to help lift me over the step. But
I was happy to be home with my family.
And once the renovations were complete,
I really started to change my perspective.
Even simple things like going for a coffee
or a family meal were like, ‘Oh wow, I’m
actually allowed to do that now.’ I had my
chair and my parents had a ramp installed
so, finally, I could come and go as I pleased.
Women’s Health
ABOVE: Sophie in the gym in
February 2016
In the new year in 2018, I knew I needed
to get active again – for my mind as much as BELOW: In a session with a
my body. The thought of going back to the physiotherapist in July 2019
gym terrified me. But my doctors had cleared
me for exercise and I knew it was something
I had to overcome to feel like myself again.
The logistical challenge was a nightmare,
too – how the hell do you manoeuvre in the
gym in a chair when you’re paralysed?
It was my dad who helped build my
confidence. He took me to our local leisure
centre and we just wheeled around the gym.
He wanted me to see there was a path that
was accessible for me, that I’d be able to get
around. Somehow, figuring that out made
it seem easier, and I signed up. For the first
couple of months or so, I’d go to the gym and
not really do very much – just familiarise
myself with the equipment and start
thinking about how to adapt my workouts.
B E S T B ODY
It took me a while to get used to the noises
POST-WORKOUT
– the sound of the weights dropping made RECOVERY
me flinch every time. I even found myself A fruit smoothie with
staring at people as they worked out, trying strawberries and
to see if what they were doing was safe. bananas, a bit of vegan
protein powder, and
Eventually, I learned to focus on myself. almond milk.
I began writing in a little notebook: I’d write
an upper body part in there like back, arms
or shoulders and then make a spider
diagram of exercises I could do. From there,
I started working out a programme, the way BEST FITNESS
I used to do at uni. Before I knew it, I was ADVICE
Every single person
training four or five times a week, focusing you look up to in the
on resistance machines and free weights. gym has had a day one
Getting back into training enhanced at some point.
everything else in my life. It wasn’t just
training for muscles that looked good; I
actually needed that strength to help me
move – getting in and out of my chair, going
to the loo, wheeling myself along. I’m so GO-TO MOVE
Close-grip pull-down.
proud I’ve been able to do it – it was I love working my
something that really, really challenged and back because it’s my
terrified me. It’s taught me that if something weaker area. I love
scares you or makes you nervous, you doing things that don’t
come easily to me.
should probably do it. Do it safely, but do it.
Now I’m studying for my PT qualification.
I’d love to train able-bodied people, but my
dream would be to train people with spinal
injuries. I know how confusing that time
period is and how few people understand
the experience. Even if PTs do want to help,
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.
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

There’s a reason folks can’t get

enough of #yogaeverydamnday.
Not only can the ancient Eastern
practice help improve strength
and flexibility, it’s also a powerful
tool when it comes to altering
your mental state. Can’t sleep? Big
meeting? Need a pick-me-up?
Here are some quick yoga flows
to help you get in the zone

6 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 0 Women’s Health

‘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.’
LEGS UP THE WALL
(a) Bring your hips to
a wall, with your back flat
on the floor and your bum
as close to the wall as is
comfortable (and possible).
(b) Gently raise your legs
straight up, resting them
against the wall. You can
also place a pillow under
your bum to ease any
discomfort in your lower
back and help you to hinge
at the hips. Stay here for 5
to 15 mins for best results.
‘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
(a) Kneel on the floor with
your big toes together
and knees wide. Exhale
and lay your torso down
between your thighs,
keeping your spine long.
(b) Stretch your arms
forwards, feeling a stretch
from your tailbone through
to your fingertips. Relax
your shoulders and rest here
for 5 slow breaths or longer
if you feel you need it.
Women’s Health
CHILD’S POSE
(a) Kneel on the floor with
your knees as wide as feels
comfortable and your big
toes touching. Exhale and
lean forwards to rest your
forehead on the floor. You
can use a pillow to support
your head and stomach if
that feels more comfortable.
Stretch your arms out in
front of you, with your palms
resting on the floor.
(b) With your eyes closed,
focus on the journey of your
breath moving in and out
of your body and slow it
down to a count of 4 secs
in and 4 secs out.
CAT COW
(a) Start in tabletop
position, with your wrists
underneath your shoulders
and knees underneath your
hips. Inhale into cow pose,
dropping your stomach
down to arch your spine
and gazing upwards.
(b) Exhale into cat pose,
rounding your back, tucking
your pelvis under and
dropping your head.
Continue moving through
cow to cat for 5 full breaths.
SLEEP BETTER
RECLINED
GODDESS
(a) Lie on your back with
the soles of your feet
together to form a diamond
shape with your legs, the
sides of your feet resting
on the ground. For a deeper
hip opener, draw your heels
closer to you; for a less
intense one, move them
further away. Relax your
arms by your sides.
(b) With eyes closed, relax
your jaw and forehead. Place
one hand on your heart,
one on your stomach, feeling
your palms rise and fall as
you focus on your breath.
MANAGE STRESS
FORWARD FOLD
(a) Start standing with your
feet together, then exhale
and slowly bend forward
from your hip joints.
Lengthen your spine as
you fold forwards, bending
your knees if you need to.
(b) Bring your palms or
fingertips to the floor or to
the backs of your ankles.
Press the soles of your feet
into the floor and lift your
bum towards the ceiling,
turning the tops of your
thighs in towards each other
slightly. Engage your core
and let your head hang
between your arms.
SUPPORTED
SUPINE TWIST
(a) Lie on your back with
your knees bent, feet in the
air. Stretch your arms out to
the sides to form a T shape.
(b) Keeping your knees
together and core engaged,
lower your legs to one side
while turning your head in
the opposite direction. Keep
your shoulders grounded on
the floor. You can use a
pillow for support between
or underneath your knees.
(c) Close your eyes and
relax into your breath. Hold
for 3 to 5 mins and repeat
on the other side.
RESTORATIVE
FISH POSE
(a) Place a pillow or block
parallel to the short edge of
your mat. Gently lie back
over the prop, so the bottom
edge is level with your bra
strap. You can use another
pillow or block to support
your head if you need it.
(b) Melt your body over
the prop(s) and place your
arms by your sides, or
overhead – wherever is most
comfortable. Hold the pose
for at least 1 min. To get out
of the pose, roll to one side
and remove the prop.
J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 6 9
CORPSE POSE
(a) Lie flat on your back,
arms by your sides, palms
facing up and legs at least
hip-distance apart. If you
have any sensitivity in your
lower back, bend your knees
and place the soles of your
feet on the floor, mat-width
apart, and let your knees fall
in towards each other.
(b) Close your eyes, relax
your forehead and jaw and
feel the sensation of sinking
into the mat, letting go of
any tension.
B E S T B ODY
LEGS UP THE WALL
(a) Getting good with your
legs in the air now, aren’t
you? As before, bring your
hips to the wall, with your
back flat on the floor and
bum as close to the wall
as is comfortable.
(b) Raise your legs straight
up, resting them against
the wall. Feel free to place
a pillow under your bum to
ease any discomfort in your
lower back. Stay here for 5
to 15 mins for best results.
 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.

CAT COW DOWNWARD DOG TWISTED LUNGE SPHINX PLANK

(a) Start in tabletop
position, with your wrists
underneath your shoulders
and knees underneath your
hips. Inhale into cow pose,
dropping your stomach
down to arch your spine
and gazing upwards.
(b) Exhale into cat pose,
rounding your back, tucking
your pelvis under and
dropping your head. Carry
on moving through cow
to cat for as many rounds
as you need to mobilise
B E S T B ODY
(a) From all fours, tuck your
toes and lift your hips up
and back to create a triangle
shape with your body.
(b) Keep your knees soft and
tilt the bottom of your pelvis
up so you feel a gentle stretch
through your lower back and
hamstrings. Imagine pressing
the ground away with your
hands and send your chest
towards your thighs. Feel
free to walk through your
feet or take a wriggle.
(a) Start in downward dog
and step your right foot
between your hands so that
your right knee is stacking
above your right ankle.
(b) Keep your left hand on
the floor and lift your right
hand towards the ceiling,
look up towards your right
hand if you can. If this feels
too intense, your back knee
can be dropped down to
the ground. Hold for 5
breaths before switching
to the other side.
(a) Lie on your front and
lie your forearms on the
ground so that your elbows
are in line with your shoulders
and your arms are parallel
with each other.
(b) Inhale and lift your upper
torso off the ground to
come into a small backbend,
lifting your stomach away
from the floor. Stay here for
5 to 10 breaths
(a) Place your hands on
the floor underneath your
shoulders and step your
feet back, forming a straight
line from your shoulders
to your ankles.
(b) Press the ground away
with your hands so that your
shoulders are engaged.
Squeeze your glutes and
draw your stomach in.
Hold for 10 breaths.

the spine and loosen up

your back muscles.

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.

MOUNTAIN TREE WARRIOR II BRIDGE LIZARD

(a) Stand with your feet
together and arms by your
sides. Plant your feet on the
floor and make sure your
weight is spread evenly
between them.
(b) Draw your stomach in
and engage your quads,
rotating them inwards
slightly. Keep your neck long
– imagine drawing the crown
of your head up to the ceiling.
Keep your muscles engaged
as you hold and breathe –
this is an active pose.
(a) Stand with your feet
together and shift your
weight on to your right
foot. Bend your left knee
and lift your leg so that
you can reach down and
grab your left ankle. Place
the sole of your left foot
on your right thigh – avoid
the knee area.
(b) Press your left foot into
your thigh and focus your
drishti, or gaze, on a spot
directly in front of you to
help you balance. Bring your
hands to prayer or raise
them above your head.
(a) Begin standing facing
the side of the mat, feet
hip-width apart. Step your
right foot out to the side so
your feet are wide – about
4 to 5 feet apart. Turn your
right toes to point towards
the front of the mat and
bend the right knee over the
right ankle.
(b) Face your hips and
shoulders to the side and
reach forward through the
fingertips of your right hand,
with your left reaching
towards the back wall.
(a) Lie down on your back
with your knees bent and
feet on the floor, with your
heels as close to your bum
as possible. Keep your arms
at your sides, palms on the
floor. Exhale and press
through your feet to lift
your bum up, keeping your
thighs and feet parallel.
(b) Clasp your hands below
your pelvis and press your
arms into the mat to help
you raise your upper back
off the floor. Lengthen your
tailbone towards the backs
of your knees.
(a) Start in downward dog.
On an exhale, step your right
foot to the outside of your
right hand. Slowly, now.
(b) Lower your left knee to
the ground and untuck your
left foot. Sink your weight
down into your hips and, if
you can, lower down on to
your forearms. Hold for 5
breaths, then reverse the
move to come back to
downward dog, then repeat
with your left leg in front.

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

FOCUS
At the moment, my
main wellness goal
is to really focus my
attention and not
take on too much at
once. It’s hard when
you’re trying to be
present with people
but you’re juggling
something on your
phone at the same
time. I think if I can
just concentrate on
one thing at a time,
it takes a lot of the
stress away.
TRAIN
It’s tough fitting in
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
little like meditation. I’m
also a fan of Gyrotonic
classes [a Pilates-style
exercise that combines
movements from yoga,
dance, gymnastics,
swimming and t’ai chi]
and yoga. I used to do
ashtanga, but now I’ll
just get there and try
anything – it’s literally
whatever class is on
when I have some
spare time.
EAT
I’ve been a vegetarian
since childhood, but I
switched to veganism
in 2009 after reading
Eating Animals by
Jonathan Safran Foer.
The book really
changed me; my
whole outlook shifted
and it inspired me to
produce my new film
WORDS: MINI SMITH. PHOTOGRAPHY: MATT CARR/GETTY IMAGES
of the same name. One
of the most positive
developments in
veganism is that it’s
become a lot more
flexible. You don’t have
to take it on as a full
identity – anything you
do is going to help.
Just one plant-based
meal a week can make
a big difference.
Women’s Health
REST
How the Harvard-educated Oscar winner, animal
Getting enough sleep
is so important and
I’m learning to get
better at it. I try not
to look at my phone
a few hours before
bedtime because of
the blue light, which
can stop your brain
from switching off.
I usually read a little
to wind down. Or I’ll
watch a show. I’ve
just finished Fleabag
– it’s so good.
UNWIND
I try to schedule in
little treats for myself
when I feel any stress
building up. Things
like getting a massage,
taking a walk with a
friend, having a drink
or going out with my
husband [French
dancer Benjamin
Millepied] all help me
to relax. But when I
have any free time,
spending quality time
with my kids is my
number one priority.
STATS
Age: 38
Job: Actress and
filmmaker
Fitness MO:
Running and Gyrotonic
Wind-down
secret: Reading
ROUTE TO WELLTH
Natalie CARE
Looking after my skin
is an important part
Portman
of self-care for me and
I’ve been really lucky
that there are so many
wonderful new ethical
products out there.
I particularly love
Mazz Hanna Carnelian
Infusion Skin Salve, and
rights advocate and mother-of-two (phew) the organic, cruelty-
fuels her body and cares for her mind free moisturisers from
Pai. I believe in a ‘do
what you can’ attitude
to veganism and my
skincare regime is an
example of this – my
go-to moisturiser is
Eighteen B B-Silk
Protein Revitalizing
Hydrogel Moisturizer.
It comes from silk,
which some people
consider not vegan.
ACCEPT
B E S T B ODY
Being constantly busy,
I don’t really have the
time to think too much
about how my body
looks – I think that’s
just something that
happens as you get
older. It’s hard to worry
about it as much as I
used to when I’ve got
so many other things
going on in my life. I’m
happy with it, though;
I feel strong.
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
 R
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PUMP UP T
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 COOL
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.
-
BRA, £165; LEGGINGS, £210,
BOTH NAGNATA AT SELFRIDGES
SKIRT, £130, LUCAS HUGH
BOOTS, £145, SHOE THE BEAR
AT H L EI S U R E S P EC I A L

78
PANEL
WO M EN ’ S H E A LT H

SHOW
Skip the standard two-piece
and upgrade to matching
sets with cool design detail.
Metallic panelling anyone?
-
JACKET, £148,
LULULEMON X ROKSANDA
TOP, £35; LEGGINGS, £55,
BOTH BJÖRN BORG
BOOTS, £145, SHOE THE BEAR
BAG, £135, THE NORTH FACE
YOGA MATS, £20 EACH,
YOGAMATTERS.COM
 READY
TO TANGO
Bold puffers are the perfect
wardrobe pick-me-up. Plus,
orange is the shade of the
season (see page 89).
-
JACKET, £160, DKNY AT
URBAN OUTFITTERS
BRA, £55, NIMBLE
SHORTS, £44.95, ADIDAS BY
STELLA MCCARTNEY
BOOTS, £145, SHOE THE BEAR

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
never knew you needed.
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
up your name game, layering
cool separates to create
a statement sporty look.
-
JACKET, £205, P.E NATION
TOP, £35, FILA
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
-
top of the trends.

HOODIE, £135, FILA

style athleisure, these are
but when it comes to street
SHINY

not to the gym (sweaty much)

… wear PVC track pants. Obvs,

TROUSERS, £25.99, BERSHKA

BOOTS, £145, SHOE THE BEAR

PEOPLE

SOCKS, £12, LONDON SOCK COMPANY

HAPPY

HAIR: SHUKEEL MURTAZA AT THE ONLY AGENCY USING BUMBLE & BUMBLE. MAKE-UP: JADE BIRD AT NYLON ARTISTS USING SHIRO SKINCARE AND FENTY BEAUTY.
MODEL: ALEK MALEK AT PRM. FASHION ASSISTANT: ABIGAIL BUCHANAN. FASHION INTERNS: GEORGIA HOWES; ELEANOR TURNER. LOCATION: LOFT STUDIOS
 ADVERTISEMENT FEATURE

Best
of both
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Stick to your 2020
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l With the start of the

New Year come healthy
resolutions, and if you’re the
kind of person who plans
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phrase for you: ‘everything
in moderation’. It may not
wow your friends or be an
Insta-worthy challenge, but
a balanced lifestyle is surely
the ultimate goal. And that
goes for your social life, too.
Rather than denying yourself
the food and drinks you enjoy,
moderation is the recipe for
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 The
trend
forecast
Designer shows not only have a huge influence on high-
Bag, £15,
street fashion, but athleisure, too. Sportswear is tapping Asos
into trends like never before, so check out these SS20
looks that flow from catwalk to class and beyond
words SASKIA QUIRKE

ZEBRA
AT H L EI S U R E S P EC I A L

Top, £120, PRINT

Vaara

Burberry, Dolce &

Gabbana, Dries Van Hoodie, £59.99,
Noten and David Nike at Zalando
Trainers, £110, Koma all sent pieces
Reformation x New Balance plastered with the
print down the
catwalk. Are you
bold enough? Yeah,

86 you are. Expect

statement sportswear
pieces galore
emblazoned with
WO M EN ’ S H E A LT H

it come spring.
Until then, Year
Of Ours has
SORBET your back.

SHADES Sports bra,

£75; shorts,
£70, both Year
Of Ours at
This tasty trend has fashercise.com
got us thinking about
lemon, raspberry and
mint combos. Lululemon,
Free People Movement
and Alo Yoga are go-to
Carolina Herrera

brands for pastels. Feel

a full outfit is a bit too
sweet? Get a sugar hit
with one of Under
Armour’s pastel tops.
Hugo Boss

PHOTOGRAPHY: TAG-WALK.COM
David Koma

Burberry

Top, £34,
Under Armour
Loewe
 MONO
BODYSUITS
DRESSING

This just in, the

bodysuit is the new
cycling short. But that
doesn’t mean you
Bodysuit, have to wear it with
£85, nothing but a blazer
Fantabody (Thierry Mugler, we’re
looking at you).
Combine it with one
Skirt, £158,
of this season’s Lululemon x
athleisure skirts (we Roksanda
love Lululemon x
Roksanda’s) or layer
with track pants.
Jonathan Cohen

Bodysuit,
Iceberg

AT H L EI S U R E S P EC I A L
£200, Vaara
Moschino

Jacket,
ART
MONO £440,
Perfect
DRESSING
ATTACK Moment

From Moschino’s
Pablo Picasso-inspired
show to Iceberg’s
spray-painted jeans,
87

WO M EN ’ S H E A LT H
the fashion crowd are
getting this look down
to a fine art. Think
stylish hand-drawn
detail, splish splashes
of high-voltage colour Leggings, Bodysuit, £185,
£95, Ernest Leoty
and arty prints. It’s a
Perfect
vibey look (read: bold)
Moment
but you can handle it.
Thierry Mugler

Balmain

Hoodie, £110,
Trainers, £139.95, Champion
Nike KOCHÉ
On our radar
after collabs
ICEBERG with Converse
Want a grown-up, and Nike.
O UTF IT feminine Think pieces
INSPO FILA athleisure look adorned with
Heritage for spring? Look the iconic
Check out these three sports brands no further than statement
brands for some styling are having a Iceberg for some swoosh,
inspiration to add to moment and, dreamy sports- embellished
after a peek luxe style. We’re blazers and
your ‘Wear Me’
at its new talking sequin OTT iconic 80s
Pinterest board collection, swimwear and prints. We call
Fila is top of slingback it Koché cool.
our wish list. sneakers.
The A-Z of athleisure
is for
AUSSIE
BRANDS
As a nation known
for their active
lifestyle, it’s no is for
wonder that the BODY
Aussies have got INCLUSIVITY
athleisure licked.
Take Nimble, an Exercise is for
Aussie company everyone, so
that’s making waves everyone should be
able to get their
with its oh-so-
mitts on great kit,
stretchy leggings
regardless of their
crafted from
body demographic
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
KIT BAG
Forget lugging your
kit to the gym in
AT H L EI S U R E S P EC I A L
a bag for life. Code
Chroma designs and
manufactures its
backpacks for gym,
work and play in the
UK, and transports
them in recyclable
packaging. To
gym-proof your
existing holdall, La
Pochette makes
90
antibacterial bags
to keep your sweaty
kit separate from
your laptop. Genius.
WO M EN ’ S H E A LT H
Bag, £145, Code Chroma
is for
ONE-PIECE
The good news: no more having to coordinate
leggings and tops. The bad news: gym toilet
visits just got trickier. While the jury is still out
on whether we want to work out in a Lycra
onesie, this is definitely a ‘thing’ for 2020.
All-in-one, £250, Ernest Leoty
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
Because it’s all about don’t overdo it, that
the high-low, right? is), there are more is for
stylish maternity NET-A-PORTER
Sports bra, £75; leggings,
£115, both Adam Selman
activewear options
at Harvey Nichols on the market Well known for its
than ever before. designer buys, less
Look to Leo & I well known for its
for supportive activewear, the
leggings and tops online giant collates
in colour-block luxury sportswear
designs, or Gap under one, er, click.
Fit for affordable, It also stocks hard-
versatile basics to-nab brands you
that will see you can usually only buy
through pregnancy abroad, like Tory Jacket, £234, No Ka’Oi; coat, £530, Tory
Sport; trainers, £180, Adidas by Stella
and beyond. Sport and No Ka’Oi.
McCartney, all at net-a-porter.com
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
manufacturers in
Bangladesh and
Turkey. Check out
its tie-dye hoodies.
Hoodie, £130; dress,
£135; top, £58;
jogging bottoms,
£120; dress, £160,
all Ninety Percent
 Jacket, £180;
hoodie, £50;
jogging bottoms,
£50, all Riley
Studios

is for
QUILTED
The next best thing to a
duvet day? Cosy quilting.
And luckily for you, it’s
trending: grab a coat
with the cushioned effect.
Top picks include Under
Armour’s ColdGear Reactor,
which boasts breathable
insulation (great for chilly
runs) and a silky luxe finish.
is for is for
RECOVERY SUSTAINABILITY
Overdoing it is so Of course it is – the
2019. Recovery is industry has woken up
the fitness term du to the environmental
jour, with the launch cost of fast fashion,
of new, recovery- and athleisure brands
based classes at are spearheading the
some of London’s shift to sustainable
best studios. And consumption. Silou
there’s kit to match: London and unisex
Under Armour has Riley Studios are two
masterminded brands with serious
a game-changing ethical credentials.
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

or add heels and designing party- athleisure. Think

head out-out. ready sparkly super-soft cardigans,
Jacket, £40; tracksuit bodysuits and knitted bodysuits
bottoms, £40, both Asos ruched track pants. and stylish joggers.
 is for
2020’S
is for HOTTEST
WONE COLLABS
These basics are
anything but #basic. Lululemon has
Wone is the collaborated with
brainchild of former fashion house
Nike creative director Roksanda for two
Kristin Hildebrand, exclusive collections,
created to bridge the first of which is
out now, with the
the gap between
second launching
high-performance
in January. A new
activewear and
Adidas by Stella
luxury basics. The McCartney drop will
result? Lightweight be landing on 15
performance pieces January, and expect
AT H L EI S U R E S P EC I A L

you’ll wear again more from Reebok

and again. Sold. x Victoria Beckham,
too. Our wish list just
keeps getting longer.
Coat, £898; jacket,
£148; roll neck, £118;
bag, £228, all Lululemon
x Roksanda

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

R
evamping your skincare
regime at the dawn of
a new year can feel
sublimely satisfying,
especially if Santa (or
Auntie Brenda) has
delivered on the silky
serums, indulgent
B E AU T Y L A B
creams and nourishing
oils adorning your wish
list. But there’s a tiny
glitch: that picture-
perfect #shelfie is
making little difference
to your misbehaving
skin. Redness isn’t
abating, dry patches
are as obvious as your
vegan pal’s distaste for
turkey and fine lines
seem more visible by
the day. And everything
from central heating
and sub-zero temps to
Christmas cocktails
and your favourite
winter candle has the
potential to cause
as much skin damage
as traffic pollution.
So, we asked the pros
to share their top tips
on how to overcome
whatever’s dimming
your skin’s shine. You
can thank us later.
9 6 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
COMPLEXION
COMPLICATION:
UPPING THE BOOZE
Dry January is all well and good, but
could be too little too late if you’ve spent
six weeks mainlining Prosecco. Your
booze intake can directly impact your
glow: ‘Alcohol deprives skin of vitamin A
by preventing its absorption and speeding
up the breakdown of your existing stores,’
says Dr David Jack, Harley Street aesthetic
doctor. Which means that the usually
impressive worker all but pulls a sickie
and skin cell turnover takes a dive. Then
there’s dehydration. ‘In the kidneys,
alcohol increases water loss by
suppressing the hormone vasopressin,
which helps you to reabsorb water,’ adds
Dr Jack. The effect is that skin cells dry
out, leading to more prominent lines.
Lack of vasopressin also means blood
vessels are less able to constrict. ‘This
could lead to broken capillaries and
telangiectasia, where red lines appear on
your skin,’ says A-list facialist Kate Kerr.
SAVE YOUR SKIN:
REACH FOR RETINOL
The hangover may be a distant memory,
but undoing its effects is a long process
– made easier by retinol. A topical form
of vitamin A, it binds to receptors in the
skin cells that trigger regeneration, so
the dull top layers fall away. Supercharge
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.
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.
‘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
particles that can disrupt your skin’s
barrier function. Soz.
SAVE YOUR SKIN:
POP THE RIGHT PILLS
Until spring arrives, at least, pop an
oral vitamin D supplement. Wild
Nutrition Food-Grown Vitamin D,
£10, includes a highly absorbable,
biologically active form of vitamin
D3 at a high strength of 1,000iu. It’s
also worth upping your trace mineral
intake, as these boost skin’s protection
levels. Vital to forming the body’s
natural antioxidants, they protect
the mechanisms of healthy skin and
you can absorb them through food
alone. However, studies show that
soil is becoming less nutrient-dense,
affecting the nutritional profile of
fruit and veg, so it makes sense
to supplement your intake of the
minerals selenium, copper, iron and
zinc. You can apply minerals topically,
too. Filorga Global Repair Intensive,
£85, combines manganese, zinc and
iron with antioxidants and amino
acids to repair glycated proteins and
strengthen skin so it’s better equipped
to bat off damage from blue light.
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.

SAVE YOUR SKIN:

LOAD UP H₂O LEVELS
And by water we don’t just mean an
extra glass or two. There are smarter
tactics to deploy. ‘Eat water-rich foods
such as broccoli, apples, blueberries,
carrots and watermelon, so H²O is more
gradually released into your cells, rather
than passing straight through you,’ says
Dr Murad. ‘The essential nutrients will
also help to stimulate collagen and
elastin.’ In terms of products, if your skin
is dehydrated, lay off facial oils. Although
loaded with nutrients, they don’t
contain any water, so can’t hydrate skin.
Opt for hyaluronic acid-based serums
(an acid present in the body that holds
around 1,000 times its weight in water)
and natural humectants, such as
glycerine. Try Chanel Sublimage
L’Eau De Démaquillage, £85. Infused
with high-molecular-weight hyaluronic
acid, it smooths and plumps the skin
while quenching its thirst.

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
Partying into the early hours when you’re usually
a 10pm-er will wreak havoc on your hormones,
thanks to your circadian rhythm – your internal
body clock – being disrupted. When you don’t get
a full night’s sleep, you don’t go through as many
sleep cycles, so the hormone somatropin doesn’t
spike like it should. ‘This growth and support
hormone is released during the most restorative
stage of sleep, known as REM. So if you miss out
on this phase, it leads to reduced cell renewal and
reduced stimulation of collagen,’ explains Dr
Kevin Mun, chief scientific officer and co-founder
of Venn Skincare. Low somatropin levels also
lower moisture levels in skin cells, sending your
complexion’s pH level off kilter and plummeting
below the level it should be, which is 5.5. This
results in dehydrated, dull-looking skin. When
faced with a complexion that’s more Casper the
ghost than Cameron Diaz, it’s tempting to reach
for an exfoliator, yet being overzealous with peels
or scrubs can cause pH levels to plunge further.
‘The exfoliator non-selectively removes healthy
surface skin cells and their lipid layers, something
the skin has spent the last month making,’ says
Dr Patterson. This explains random breakouts
and any sensitivity you may be experiencing,
as your skin barrier is weakened. Severe dryness
is also a sign that your pH level is off-balance,
indicating that your acid mantle is too alkaline.
SAVE YOUR SKIN:
LEVEL OUT YOUR PH
To get your pH balance back on track, scale back
on chemical exfoliants and reach for prebiotic
skincare instead. Switch to a prebiotic cleanser,
such as Murad Hydration Prebiotic 4-in-1
MultiCleanser, £38, or, for a more intensive
treatment, apply Elemis Superfood Cica Calm
Booster, £27, before your serum. Both are packed
with prebiotics, which are a food source for the
good bacteria on skin, helping it to recalibrate
the protective barrier and your skin’s pH level.
9 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
COMPLEXION
COMPLICATION:
SUGAR HIGH
Christmas without Quality Street
is like Strictly without Bruno
Tonioli’s banter. But getting
your fill of the white stuff does
your face no favours. ‘It causes
glycation, which involves sugar
molecules in the bloodstream
attaching to proteins to form
advanced glycation end products
(AGEs),’ says Dr Mun. ‘Studies
have shown that AGEs hinder the
production of collagen and elastin,
resulting in reduced cell renewal
and repair. So, on the skin, this
would mean a discoloured, dull
complexion.’ Moreover, not only
does the glucose make the skin
cells abnormal, it creates free
radicals. So you get a double hit
when it comes to signs of ageing.
SAVE YOUR SKIN:
BOOST IT WITH
VITAMINS
‘Eating anti-inflammatory foods
such as chickpeas and blueberries
can improve inflammation within
the skin,’ says Dr Murad. Chowing
down on veggies packs a vitamin
punch, but because your skin is
the last organ to get the nutrients
it needs from the bloodstream,
applying vitamins topically is also
a good option. Working with the
skin’s overnight repair process,
Epionce Intense Defense
Serum, £136, contains vitamins
A, B, C, D and E, which are drip-fed
into skin cells. Moreover, the
concentration of these vitamins in
the serum is the same as they exist
in your skin. ‘This is important, as
overuse of a single vitamin can
compromise the skin’s protective
barrier, causing dryness and
irritation,’ explains Dr Patterson.
COMPLEXION
COMPLICATION:
OUTDOOR EXERCISE
Nothing revives the mind and body
like a 5k run, right? But the same can’t
be said for your face if you run in winter.
You’re exposed to higher levels of
pollution during this season because
of a temperature inversion (when warm
air rises and acts like a lid, trapping cold
air and pollution close to the ground).
The onslaught of pollution can have
a discernible impact on skin, as it’s
loaded with skin-ageing free radicals.
‘People don’t see the importance of
applying sunscreen when it’s cloudy,
which triggers a deterioration of skin in
winter,’ says Linda Blahr, SkinCeuticals
education and medical relations
manager. Heading out sans SPF leaves
your skin susceptible to damaging
airborne particles that accelerate ageing
and create a layer of pore-congesting
dirt, leaving your face fatigued and grey.
SAVE YOUR SKIN:
UP PROTECTION
Opt for a multitasker, such as Drunk
Elephant Umbra Tine Physical Daily
Defence SPF30, £30. As well as
blocking harmful rays with zinc oxide, it
evens out skin tone and has a flattering
tint. It also pays to top up on antioxidants
such as vitamins C and E, as they can heal
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
new collagen. It can also be found in
Lancer Clarifying Detox Mask, £63.
Massage a thin layer on to clean skin
during a bath. This will give your skin
ample time to absorb the green tea, while
the sulphur and clay draw out dirt.
Women’s Health

What’s the deal with light therapy?
Laser, LED, IPL – light therapies are more popular than ever for improving skin health and halting
hair growth, but do they work IRL? These are the treatments you need on your radar
Light therapies
are some of the
most popular
non-surgical
treatments for
inhibiting hair
THE EXPERT
Dr Johanna Ward, growth, removing
founder of skincare skin lesions
brand ZENii (birthmarks), and
improving the
skin’s health and appearance.
In dermatology, lasers have
been used for around 40 years,
and while the term ‘new’ is often
bandied about, there hasn’t
been any new laser technology
developed for skincare for three
decades. So, when experts talk
about ‘new’ laser treatments,
they mean an upgrade of
existing technology. Harnessing
the power of light and energy,
not all of these treatments are
created equal. Here are three
types you need to know about.
LASERS
‘Laser’ has become an umbrella
term for an entire class of light
devices – but it’s not accurate.
It actually refers to Light
Amplification by Stimulated
Emission of Radiation. Lasers
are extremely powerful devices
that emit a single, narrow beam
of light to target various end
points in the skin. Some lasers
target the haemoglobin in the
blood, so they are used to treat
broken blood vessels and
vascular lesions. Other lasers
target the pigment (melanin) in
hair follicles and cells, so they
are used for hair removal and
to treat pigmentation. Finally,
others target the water molecules
in collagen layers, so are used to
resurface mature or acne-scarred
skin. There are numerous
ablative lasers but the most
PHOTOGRAPHY: GETTY IMAGES
widely used and efficacious are
the CO2 and the Erbium Yag
laser. The CO2 laser is the most
Women’s Health
Lighten
up
aggressive as it can physically
vaporise (ablate) the top layer
of skin, allowing a new layer to
form. It’s the gold standard for
treating acne scars, deep lines
and extensive photodamage,
but it’s not for the faint-hearted
as it can be painful. Recovery
can take up to three weeks and
the skin will look extremely red.
Erbium Yag is a gentler form of
skin resurfacing but the results
aren’t as dramatic.
LED TREATMENT
The gentlest and newest
treatment, light-emitting diode
(LED) phototherapy is designed
to trigger your body’s own
cellular rejuvenation and repair
mechanisms without removing
the top layer of the skin. NASA
originally developed it for plant
growth experiments on shuttle
missions and later found it to
have promise for wound
treatment. Blue LED light has
powerful antibacterial properties
to treat acne, eczema and
psoriasis. Red light increases
natural hydration levels, reduces
redness and inflammation,
refines pores, improves
circulation and treats rosacea.
Near Infrared Light is the most
deeply absorbed wavelength, it
increases cell permeability and
J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 9 9
SKIN
DEEP
absorption, smooths lines and
wrinkles, reduces inflammation,
accelerates wound healing
and heals cystic acne. Finally,
green light reduces dark circles,
pigmentation, sunspots and
broken capillaries. It also calms
irritated or over-stimulated
skin. Dermalux is a brilliant
clinical treatment (£60 for one
session) but if you have the
inclination and budget to do
some home treatments, try Dr
Dennis Gross DRx SpectraLite
FaceWare Pro face mask, £430.
INTENSE PULSED LIGHT (IPL)
IPL is more powerful than LED
but less powerful than laser. It
works by scattering a shower
B E AU T Y L A B
of light from a flash bulb across
the skin, rather than just one
wavelength. With IPL you get
more energy, but less control.
IPL works best on lighter skin
tones, on those who suffer
with rosacea or want to reverse
sun damage. IPL can also
perform hair removal and treat
pigmentation, however an
ablative laser is generally
superior, as it’s quicker and
the effects are longer lasting.
WHEN IS THE BEST TIME
TO TRY A LIGHT THERAPY?
Winter is the best time to opt
for an ablative resurfacing
laser treatment or IPL as you
shouldn’t expose recently
treated skin to the sun because
of increased sensitivity. Having
a suntan is a no-go, too, as it’s
essentially extra pigment in
the skin, which can be easily
damaged by the treatment
and lead to pigmentation.
Laser hair removal, LED and
vascular lesion treatments are
all fine to undergo year round
(providing you haven’t got a
deep suntan). Always carry
out a patch test if using an
at-home device, and seek out
the best practitioners if
choosing an in-clinic treatment.
Experience counts enormously
with these treatments.
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

words PERDITA NOURIL

ocial media might have helped

pave the way for body diversity
but, when it comes to smiles,
the quest for perfection is big
business. #teethwhitening
churns out 1.6million images
on Instagram, online marketplace Wowcher has
reported a 32% increase in monthly sales of
teeth-related treatments and market research
company Mintel values the cosmetic dentistry
industry at £2billion. The good news is, in
a bid to promote dental imperfection, brands
including Gucci, Primark and Fenty are running
campaigns featuring models with teeth of all
kinds, from gapped to straight to wonky, to try to
redefine what an aspirational mouth looks like.
It’s a move welcomed by Dr Rhona Eskander,
an award-winning dentist who maintains that
‘rather than focusing solely on appearance,
the health of your teeth and gums should be
paramount’. Yet, as the number of products that
claim to zhuzh your teeth grows, it can be hard
to figure out which dental habits are worthy
of your time. We’ve enlisted the UK’s leading
dentists to reveal which products and practices
truly work, so you can get a good deal when
you put your money where your mouth is…
Fang
designs
WHAT’S THE DEAL
WITH WATER FLOSSERS?
Dentists preach countless sermons
on the importance of flossing as
well as brushing. Forgoing a proper
dental regime including flossing
can lead to gum disease, which is
essentially chronic inflammation
that ups your risk of heart
problems. ‘In a process known as
atherosclerosis, plaque is able to
enter the bloodstream, then the
heart, before attaching itself to fatty
deposits in the blood vessels,’ says
Dr Eskander. Trouble is, when it
comes to flossing, there are two
aspects most of you are less than
confident about: perfect execution
and consistency. As a result, 69% of
Brits don’t bother to clean between their teeth
on a typical day. Which is where a water flosser
comes in. It looks like an electric toothbrush,
but instead of bristles there’s a thin plastic tube
that curves forward. You fill the base with
water, close your lips around the tip and direct
the head of the tube toward the gums. The
combination of water pressure and pulsations
blasts away plaque and food debris. Water
flossers are especially helpful for patients with
poor manual dexterity because they’re less
fiddly than interdental brushes or floss,’ says
Nicola Makepeace, a hygienist from Connaught
Village Dentistry and Bupa. The proof is in the
sugar-free pudding. Studies show they’re 50%
more effective than string floss for improving
gum health and can remove up to 99.9% of
plaque in three seconds. Don’t forget to lean
over the sink the first few times as it can get
messy. But the guaranteed clean makes the
extra mop-up of the basin worth it, promise.

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 OIL PULLING
WORTH THE HASSLE?
An ancient Ayurvedic practice, oil pulling’s
popularity coincided with the explosion of
coconut oil. It involves swilling with a spoonful
of oil in your mouth for five to 20 minutes. The
concept is based on polarity: oils are non-polar
liquids and will not blend with polar liquids,
such as water. So, when pulling, you’re using the
non-polar properties to attract and dissolve
oil-soluble elements such as bacteria and plaque.
These can then be eliminated by spitting out the
oil. Its proponents argue it disinfects the mouth
and whitens teeth, and there are a number of
studies that back these claims. But the most
promising research relates to sesame oil rather
than coconut. A study found that those who oil
pull with sesame saw a 20% lower bacterial
count after 40 consecutive days. Researchers
also observed reductions in the severity of
dental caries (tooth decay to non-dentist folk).
As for drawing out impurities? It suggested
sesame oil possessed moderate antimicrobial
activity against two types of harmful bacteria
known as S mutans and L acidophilus, and that
toxins and bacteria from the body could be
removed through the tongue as the oil is able to
trap them. However, Makepeace argues that
there isn’t enough evidence to suggest it should
substitute a proper oral healthcare routine.
Turns out that, as well as the
doctor, an apple a day might
keep the dentist away, too
DOES CHARCOAL LIFT STAINS?
An influx of charcoal-laced toothpastes has
hit the market, claiming to lift stains and
whiten your teeth, but gum specialist Dr
Reena Wadia claims ‘they’re a fad’. A recent
study published in the British Dental Journal
confirms that charcoal-based pastes or
powders contain an insufficient amount of
free-radical bleaching agent for them to have
any stain-removing effect. ‘They’re also more
abrasive than normal toothpaste and will
PHOTOGRAPHY: SHUTTERSTOCK. ICON: PRIYANKA AT NOUN PROJECT
scratch the tooth’s enamel surface,’ she adds.
There are, however, foods that work in your
favour. A study in the Padjadjaran Journal
Of Dentistry found that strawberry juice had
a whitening effect on teeth stained by coffee,
thanks to malic acid. Turns out that, as well
as the doctor, an apple a day might keep the
dentist away, too, as munching on Pink
Ladies helps clear food deposits (thanks to
their high water content) and whiten teeth
as a result of their high malic acid content.
Women’s Health
IS AT-HOME TEETH
WHITENING WORTH IT?
The explosion of DIY whitening
has meant a decline in bleaching
treatments carried out by
dentists, but do at-home kits
work? According to a study UPGRADE YOUR
DENTAL REGIME
published in the British Dental
Journal, kits sold in the UK are
effectively useless. This is
because the legal limit of Four ways to boost oral health
hydrogen peroxide (the
bleaching agent) can’t be higher
than 0.1%. Compare that to the
6% hydrogen peroxide used in
dentist treatments and it’s easy
to see why they don’t fare well.
Yet the result is some brands are INVEST IN
using bleaching agents such as ION-SEI ELECTRIC TOOTHBRUSH, £129.99
sodium chlorite, which aren’t This futuristic brush harnesses some serious
technical wizardry. Ultraviolet (UV) LED light
legally restricted in over-the- reacts with a titanium dioxide bar in the
counter kits but are a concern of brush handle to beam out ions from the
the British Dental Association. brush head, which then suppress plaque. It
Moreover, an investigation by also has an ability to generate an electric
Which? found one in 10 people charge in your mouth, which attracts bacteria
from teeth on to the brush for a deep cleanse.
reported white spots on their
gums or lips after using a
whitening product, suggesting
B E AU T Y L A B
they had suffered chemical
burns. ‘Avoid buying whitening
kits online as the bleach may be
of a strength that can damage DOWNLOAD
THE TOOTH FAIRY APP
An estimated 600,000 people a year visit
their GP for oral health issues rather than
a dentist, many citing the prohibitive cost
of dental care. Enter the UK’s first dental
video calling app, which allows you to
request a specific dentist or the next available
dentist and submit images of your issue.
Appointments start at £25, compared with
private practice appointments at around £90.
the nerves in teeth, burn gums
and affect the translucency of
teeth,’ Dr Eskander adds. So seek
a professional teeth whitening
treatment that utilises a zoom
(laser) light. This activates TRY A TREATMENT
the hydrogen peroxide, ‘which AIRFLOW, £250 PER SESSION
releases oxygen molecules and Not sure whether to try bleaching? Opt for
a polishing treatment instead. Rather than
lifts intrinsic stains. The zoom
bleach, airflow polishing uses a combo of
light acts as a catalyst to release flavoured fine powder particles, compressed
oxygen molecules, breaking air and water to blast stains and, unlike with
up the stains,’ explains
bleaching, you’re guaranteed not to feel any
Makepeace. While investing in sensitivity or discomfort afterwards.
professional teeth-whitening is
your safest bet, you can whiten
teeth at home. ‘Whitening kits
prescribed by a professional are
as effective but take longer as
the concentration of hydrogen
peroxide is lower – this means FLOSS WITH
you’re more in control of the end GEORGANICS NATURAL FLOSS, £4.90
result,’ says Dr Eskander. Want to make your oral hygiene greener?
This plastic-free floss is made from ahimsa –
or non-violent – silk, which is coated with
candelilla wax, so it’s strong enough to be
pulled back and forth between teeth.
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.

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 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

EAT MORE PLANT-BASED

Doing your bit to cut
the carbon emissions
heating the planet?
Commendable. But
OLD GOAL
be honest about your
STOP SNACKING existing relationship
with food before
BETWEEN MEALS switching to a lifestyle MAKE IT HAPPEN
that requires dietary Your pivot to plant-
2020 GOAL restriction. ‘People based needn’t be
who have suffered centred on restriction;
SET A SNACKING with anorexia or have in fact, Symington
SCHEDULE tendencies linked to
orthorexia [such as
insists that it can
expand your culinary
fixating on creating horizons. She believes
A free-for-all when it comes to a ‘perfect’ diet and that starting small is
betwixt-meal nibbles isn’t wise, elimination of food best when it comes
with research in the journal Lipids groups] need to be to making the switch
In Health And Disease suggesting careful, as the moral long-term, though.
that flooding your body with a near- pressure to restrict ‘Make one meal each
constant supply of calories may – even when the day vegetarian – try
cause your liver to store more fat, motivation isn’t body- lunches,’ she suggests.
which could lead to insulin related – could be Diet diversity is vital,
resistance and diabetes. But psychologically too, so she recommends
a total tasty morsel moratorium damaging,’ says Louise planning your meals
V I V E L A R E S OLU T ION

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

can all cause it to or living off soups

have a tub of Greek yoghurt fluctuate.’ Even if
alongside your standard afternoon and juices. ‘This can
you’re one of the 62% leave you tired,
Braeburn and cashew nuts. If your of women in England
hands are the wandering kind, unable to focus and
who are either – especially if you’ve
stock up on plastic containers and overweight or obese
prepare single portions. cut carbohydrates –
and looking to lose irritable,’ she adds.
weight, it’s still not And susceptible to
the best strategy. rebound weight gain.
Ironic, right?

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 OLD GOAL MAKE IT HAPPEN

WORK OUT FOUR TIMES A WEEK Think about a physical

challenge that you
really want to achieve.
2020 GOAL It could be a race
SET A NEW PB, THEN (bonus points for
accountability), but
IMPROVE ON IT it could also be
something that’s more
of a private challenge,
If your goal is just to and energises you.’ like nailing your first
blearily set foot on In the words of a pull-up or doing a
a treadmill every motivational meme, headstand in yoga;
weekday morning, you need to find your something that you
you risk falling off the ‘why’; something to can visualise yourself
wagon faster than you light a fire in your achieving then look
can say ‘fat-burning belly warm enough back on and feel proud
mode’. ‘Consistency to lure you out of of. Then? ‘Set yourself
is important when it your bed and into a deadline for when
comes to achieving a workout class. you want to achieve
your outcome and the goal, then break
tracking your progress, down the process,’ says
but it’s not a goal in Professor Lane. ‘What
and of itself,’ explains skills do you need in
Professor Lane. ‘Key order to improve your
to effective goal- performance? If it’s
setting is choosing hitting a running PB,
one that excites the first step might be
learning how to run
more efficiently, the

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 ?
n a Thursday night in Vauxhall, I’m
15 minutes into a first date when
I find myself hunched over a sink,
paper towels in hand, rinsing my
hair, face and eyeball of sticky
white fluid. It’s liquid chalk (though
I know your mind will have gone
elsewhere), and it turns out it’s
an occupational hazard of going
bouldering with a man you met
on Hinge. In the two years since
my last relationship ended and
I emerged blinking into today’s
swipe-right culture, I’ve engaged in
blue-tick dramas, made small talk
over more pub roasts than I care to
count and met identikit men with
identikit stories. I don’t blame the
people, it’s the system that’s trapped
me in a digital dating Groundhog
Day. When the shop window to your
personality is six painstakingly
1 1 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
chosen pictures and a carefully
crafted bio, it’s no wonder we’re
all window dressing, and it means
the offline version of someone
you fancy is often a letdown.
Factor in, too, a never-ending
carousel of people to swipe right
on and who can blame us for
filling awkward silences with
repurposed anecdotes? So when
I learned, via a Decathlon poll,
that 65% of UK adults surveyed
would consider an active first
date, I decided I’d wasted my
last Thursday evening Google
Mapping my way to an off-the-
radar bar, endured my last
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
whomever I swipe positive on.
Rewriting the rules of dating makes sense.
For starters, everyone’s working out anyway.
An estimated three quarters of millennials
and Gen Zers claim to be a member of a gym,
and I’m included in that statistic. My own
weekly routine features a combination of
boxing, running and HIIT. Daters are also
– whether smug couples believe it or not –
busy. Weeknights are a game of schedule
Jenga, resplendent with deadlines, drinks
and waxes. Want to find an SO? Kiss goodbye
to your biweekly mani or learn to multitask.
Over in the US – ever ahead of the fitness
curve – such is the demand for workouts as
foreplay that there’s an app for that. ‘About
60% of millennials here are single, and they’re
very fitness-conscious,’ says Michelle Pantirer,
spokesperson for US dating app Weights N’
‘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
mission to connect singles based on their love of
fitness. ‘We find it’s more the case that a couple
will go for their yoga class or do their own thing in
the gym, then meet up for a coffee or a smoothie
afterwards,’ adds Pantirer, while acknowledging
that the Decathlon survey may well have revealed
a gap in the UK app market, where the workout
itself becomes the date. As someone who only
makes phone calls when they’re walking
somewhere and cleans the bathroom while
they’re showering, it’s in the name of efficiency,
as well as gonzo journalism, that I dive into the
dating pool with cardio in mind.
Glove at
first sight SOCIAL CLIMBING
In search of an activity for my first fitness date,
I put in a call to biological anthropologist Helen
Fisher, who moonlights as chief scientific
officer for Match.com and has written papers
on everything from the nature of romantic
rejection to love at first sight. She’s the closest
thing the academic world has to a love doctor, so
I’m keen to hear her take on workouts as a form
of foreplay. ‘The basic brain system linked with
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
really studied it, so it’s cool that you’re
writing about it...’ she adds, both terrifying
me with the ‘L’ word and stroking my ego as
plucky love guinea pig. Dr Fisher suggests
choosing an activity that’s both new and
challenging in order to hack my dopamine
system and, from a getting-to-know-you
perspective, I’m on board. Unlike during
a trip to the cinema or a clock-watching
drink, it’s harder to hide who you are when
you’re trying to master something new.
A climbing wall in Vauxhall ticks the
boxes of both challenging and novel. It
promises problem-solving and teamwork
alongside a core and arm workout, and the
opportunity to provide a bit of tactile ‘help’.
Plus, it’s not so hardcore that you’re too
puffed out to talk to each other. I’m hoping
bouldering will be the perfect icebreaker
with… let’s call him Dave. As it turns out,
T H E R IGH T F I T ?
I smash that ice pretty successfully on my
own when, minutes in, I squirt a stream of
liquid chalk – a vital climbing lubricant –
into my eyeball. Admittedly, it’s comedy
gold, and would have been treated as such
if my mates were around. Instead, an
awkward interval ensues while I retreat
to the ladies, mentally mapping the route
to the nearest pub so I can settle into a
well-rehearsed flatmate story instead.
For the uninitiated, bouldering is
basically rock climbing without ropes,
which sounds terrifying but – eye health
aside – is really only marginally dangerous.
Routes – handholds and footholds – are
colour coded according to difficulty; you
ease yourself in with a couple of baby-step
purple routes, graduate to green, and – if
you’re good – beyond. Problem is, I am good,
and Dave is not. Despite his superior reach
(he’s 6ft 5in, I’m 5ft 7in), he starts to give up,
and his unwillingness to reach just a little
bit higher is too easily interpreted as a
metaphor for his entire personality. My case
against a second date is already 80% built
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 ?

below this threshold. Separate

research has linked higher-
intensity exercise with a bigger
endorphin release, suggesting
that I need something a bit
sweatier than climbing. A nudge
from Dr Fisher to choose an
activity I really enjoy is all the
excuse I need to book in a
boxing session with my next
case study – erm, I mean date.
I’ve been boxing twice a week
for two years, and can vouch for
the fact that a session produces
both perspiration and happy
vibes. I agree to meet Dom* at
Third Space in Canary Wharf.
We’re here for a private session
(oh, stop it) with Nat Gyte,
national 60kg champion, faux sparring. We jab, we block, we dodge;
though Dom is ostensibly and we laugh, a lot. Unlike Dave, Dom
more excited about the doesn’t seem to mind that I’m better than
legendary Third Space changing him. The man exemplifies the phrase
rooms. Fair play to him, they’re ‘getting stuck in’, even declaring his
really very nice. It’s a crash intentions to take up boxing proper.
GO HEREAT NOUN PROJECT. *NAMES HAVE BEEN CHANGED

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
some pretty flirty tag-style
warm-ups and pad-to-pad
it’s the most fun I’ve had on a first date.
I genuinely like Dom, but I don’t like Dom. She said,
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

together.’ Ergo, if you fancy someone,

getting sweaty with them will leave you
CREDITS
AFRA

hornier than a rhino in breeding season.

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
met for wine, but when
physicality is thrown to the
forefront on date one, faking an
attraction is nigh on impossible.
Dom and I spend a sweaty half
hour sharing experiences of
softening regional accents and
dating horror stories before
parting ways. I sincerely hope
the changing rooms were
everything he hoped they’d be.
TWIST OF SKATE
Fitness dating is fast proving
itself to be the productivity
hack my romantic life has been
missing; a way of weighing up
a potential partner’s mindset
If you fancy someone,
working out with them will
make you hornier than a rhino
CREDITS GO HERE
Women’s Health
W H AT ’ S LOV E
G OT TO D O
WITH F IT ?
Not sure what workout to pick
and physicality in one sweaty swoop, for your romantic encounter?
without the letdown of a dismal date two. We’ve got your back
I’m plotting the perfect activity for my next
one when my date beats me to it. The leaves Best for…
have fallen in Victoria Park when, on an Date one
unseasonably sunny Sunday morning, I Sweat it out:
meet Ravi*. Reader, I fell hard. On to tarmac. Nothing’s fitter
Ravi is one of East London’s skateboarders, than confidence.
and the reason my ego took as big a bruising Take your date to an activity
as my arse. Like surfing, skateboarding you love and get those
looks easy, while actually working every endorphins flowing. Try an
muscle in my core, legs and bum – and that’s activity even beginners will
just staying upright. The physical battering enjoy; kickboxing or trail
I could have done without, but losing the running will help hearts bypass
fluttering and get pumping.
Best for…
Seeing each other
Lose your cool:
It’s time to break
through that
glossy early-days shell. Get silly;
it’s difficult to look cool while
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.
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

find WH Editor-in-Chief Claire Sanderson

ramping up her heart rate at fitness studio
Orangetheory. But she spent her youth
pounding some of the same pavements as
the women she’s joined in Cardiff. ‘I grew
up in the Welsh Valleys before moving to
London when I was 18. I’ve worked – and
worked out – in the London bubble ever
since. I’m all too aware wellness can be seen
as elite and difficult to access,’ she explains.
‘I’m also aware of the transformational
power of fitness on your physical and mental
health. So when I heard of an initiative
empowering women from the exact same
background as me to move more, feel better
and make friends along the way, it was a
no-brainer for WH to sponsor them – and
for me to run the race with them. I’m not
a novice runner, but I haven’t run a half
marathon for years, so it was still a huge
personal challenge.’
JOIN THE CLUB
Whether or not you’ve experienced a
runner’s high yourself, we suspect you’ll
be familiar with running’s pros. Among its
research-backed benefits are reducing
symptoms of anxiety and depression and
protecting your bones. As for that ‘high’,
it has a scientific basis, thanks to a 2017
study that credited an increase in
endocannabinoids (which help regulate
physiological and cognitive processes)
with the heightened sense of wellbeing.
All that positive PR might have something
to do with the fact that running is on the
rise, among women in particular. They
made up just 11% of runners at the first
Great North Run in 1981, jumping
to 40% in 2008 and 48% in 2018.
It’s also considered a gateway to
exercise generally, thanks to its
no-equipment-necessary nature.
Yet, even the most democratic
of activities aren’t available to
all in the way you might think.
When researchers from the
University of Cardiff set out to
find out why women run, they
also learned why they don’t.
They surveyed women who
were signed up to run the 2019
Cardiff Half; 42% said work
commitments had impacted
their ability to train, while
39% cited lack of time and
37% mentioned family
commitments – a catch-all term
that presumably encompasses
everything from changing
nappies to caring for ageing
parents. This is where the Run
Wales 100 programme comes
in. ‘The goal is to give first-time
runners equal opportunities to
race, despite potential barriers like cost, support,
facilities or lifestyle,’ says Matt Newman, chief executive
of Welsh Athletics, which together with Run 4 Wales
– organisers of the Cardiff Half Marathon – is behind
the initiative. ‘This year, for the first time, more women
than men signed up for the race, marking a social shift,
and the Run Wales 100 Club embodies this shift. Its
members are all first-time half marathoners looking
to improve their lifestyle and break down the barriers
women face when exercising – like finding time, money
or childcare.’ The fact that they do the bulk of childcare,
and ‘free time’ has become a distant memory for most,
goes some way towards explaining why women are more
likely to drop out of races than men, according to data
from Run 4 Wales. But the accounts of what it took for
these women to make it to the starting pen in October
tell a more nuanced story.
Among them is Janine Burr, a 33-year-old primary
school teacher living in Bridgend. Her memories of
exercise were extricating herself from gym memberships
after the six-month no-cancel period before she started
running in 2017. She gave it up when she got pregnant
with her son Luka, born late 2018, and planned to return
to it after he was born – but a postnatal depression
diagnosis derailed her. ‘I felt like I wanted to run away,’

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
‘It’s the cheapest
therapy session
you’ll ever find’
she recalls. ‘Luka was 17 weeks old when I was diagnosed.
I felt like I wasn’t good enough to be a mother and I hated
being a mother.’ Medication helped, and sharing her
story via a blog became a form of catharsis. But it was
the time spent running with a local running club – the
Pencoed Panthers – that helped her begin to feel like
herself again. ‘Running empowered me to have the
confidence to say it was okay to be “me” again. Having a
baby forces you to adopt a new identity. You’re no longer
the fun-loving 30-something who can leave the house at
the drop of a hat. Having the half marathon goal made me
feel less guilty about going for a run. I wasn’t choosing to
run; I had to run. This took the “mum guilt” away slightly.’
JOG ON
Chartered sport psychologist Dr Josephine Perry isn’t
surprised to hear this. She believes that having an
objective in mind delivers a specific kind of confidence.
‘When you see yourself improving as you train for your
goal, you start to believe in yourself a bit more,’ she
explains. ‘You realise if you put time, effort and focus
into something, you can achieve it. That feeling often
spreads into other parts of your life – so you feel more
PHOTOGRAPHY: HUW EVANS/RUN 4 WALES
confident overall.’ Such was the case for Claire Fahy. The
40-year-old wedding co-ordinator from Conwy, North
Wales, had endured decades of low self-confidence
before she explored running. ‘Training with something
in mind definitely helps with feelings of guilt,’ she
explains. ‘I work full time and have two children, aged 16
and 14, so there has to be a dual purpose to anything I do.
Joining a 0-5k group gave me that purpose. It pushes you
Women’s Health
to make improvements so you’re
building towards something,
rather than just going for
a run.’ For Claire, it was also
the camaraderie of the group
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
situation where you have to
chat. You pair up with someone
who will provide you with a
talking pace, and there’s always
someone who is the same speed
as you. My club, Porth Eirias,
has been so welcoming. It built
my confidence in my running,
but also in myself.’
Every member of the Run
Wales 100 Club spoke of the
confidence that came from
making it to the starting pen
that morning. Claire Sanderson
is indebted to Jonathan Codling,
physiotherapist at London’s
Third Space for getting her to
the start line, after she was
struck down with tendonitis.
‘It got to the point where it
felt like I was being stabbed in
the ankles with every step and
I stopped training for two weeks,
accepting that I was going to
have to pull out of the race. But
Jonathan insisted otherwise
and instructed me to load my
tendons with heavy weight
before each run. It worked. I ran
the race more or less pain free.’
As for Janine, having pulled
out a week earlier due to injury,
it took intensive physio, along
with some serious self-talk, to
get her into the starting pen.
‘Running on the day was one of
the biggest challenges I’ve faced.
I said to myself: “Look at what
you’ve overcome this year. You
get out there and cross that
finish line.”’ She did. And we
suspect she’s caught the bug.
‘Just to feel your heart racing
and the feeling of putting one
foot in front of the other is so
empowering. You don’t have to
look at one another, you just let
out the worries and celebrate
any small achievements of the
day. It’s the cheapest therapy
session you’ll ever find…’
If you fancy giving running a go in 2020,
but don’t know where to start, head to
Run Wales (irun.wales/support) for
inspiration, training plans, and to find
local running groups near you
J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 1 7
LET’S DO THIS
Quash those running qualms with
our expert guide to overcoming
any excuse
I’M NOT REALLY A RUNNER…
‘Telling yourself this only gives you
more excuses: eg, it’s okay if you don’t
achieve that goal or miss that training
session because you’re not a real runner,’
explains Dr Perry. ‘Associating a bit
more with runners can help. Lots of
people use social media to engage with
other runners to create a community
and feel like you’re part of the sport.’
I’M TOO UNFIT…
‘Follow a Couch to 5k plan to build up
slowly from walking,’ advises Dr Juliet
McGrattan, runner and author of
Sorted: The Active Woman’s Guide To
Health. ‘Always run at the “speed of
RU N N I N G F R E E
chat”, even if that’s barely more than
a shuffle; pace will come later. Set
yourself an achievable target, such
as completing a Parkrun, and persuade
a friend to join you on your challenge
– they will keep you accountable.’
I JUST DREAD IT…
‘A lack of confidence or too much
anxiety usually comes from fear of
failure or judgement,’ says Dr Perry.
‘You begin to see your running as
a threat and you end up self-sabotaging.
Make running feel less significant than
it is by turning it into a by-product –
a chance to listen to a podcast or catch
up with a friend. Downplaying the
sports element will reduce that anxiety.’
I DON’T WANT TO MAKE
THAT NIGGLE WORSE…
‘Unless your niggling pains go above a
3/10 (10 being the most painful), running
on them is generally safe,’ says Sam
Olden, lead physiotherapist at Harley
Street rehabilitation centre CP+R. ‘For
most people, running isn’t to blame for
arthritis and serious knee issues. The
more you run, the stronger your bones
and muscles become, reducing the
chance of injury. Niggles are often the
result of a lack of stretching and rolling
out the muscles, or even old shoes.’
I CAN’T SEE ANY
IMPROVEMENT…
Dr Perry suggests a training diary. ‘Your
brain is wired to remember negative
things, so remind yourself of the positive
experiences by writing them down. Then
look back over a training block and circle
the highlights – seeing your efforts pay
off is always a confidence boost.’
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

What? Action-packed
glamping getaway
Where? Tapnell Farm,
Isle of Wight
How much? Tom’s Eco Lodge
has domes from £194 for two
nights, based on two adults
sharing. It also has lots of
additional activities available to
book, such as cycling, golf and
water sports; tomsecolodge.com.
Wight Link ferry from £24.40
return; wightlink.co.uk
1 2 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
Glamping –
basically a tent
with a big bed?
Wrong.
Accommodation
Jessica Howley,
WH contributor at this family-
run farm near
Yarmouth, with panoramic
views of the Isle of Wight
countryside, turned out to be
way better than your average
camping experience: think
safari-style tents sleeping up
to eight with comfy sofas and
rustic kitchens leading through
to the geodesic domes, one of
which I stayed in. With a
four-poster bed, under-floor
heating and skylights (for
stargazing in bed), apart from
a short walk to the hot showers,
this didn’t feel like camping.
There’s also a yoga studio,
outdoor pizza oven, hen coop
for fresh eggs and a bar. Could
it get any better? Well, yes.
Tapnell Farm has also planted
30 acres of native trees and 4km
of hedging, meaning happy
wildlife as well as happy guests.
Is there much to do on the Isle
of Wight apart from sailing?
Aside from catching the ferry
over (it takes 22 minutes on
the passenger-only ferry or 45
minutes on the car ferry from
Portsmouth) and a kite-surfing
lesson (tough on the arms,
tougher on the thighs), I didn’t
spend much time at sea, simply
because there’s a remarkable
amount to do on dry land. In
a long weekend, I managed to
tick off clifftop cycling (using
bikes hired from Tom’s Eco
Lodge), hiking the Tapnell
Trail – a six-mile circular route
around the farmland – mini
Women’s Health

golf and, my personal highlight,
horse riding along the beaches.
It’s the ultimate way to live in
the moment and unwind.
And if I want to relax and
keep it green?
Hit The Hut at Colwell Bay,
which serves up great cocktails
alongside sustainably sourced
dishes like stone bass potato
hash and spinach puree, eaten
at al fresco tables with sunset
views over the Solent. Back at
base, The Cow restaurant at
Tapnell Farm serves hearty
classics, like locally sourced
steak served with rosemary
salted fries or seasonal veg
stew with red lentils. The Isle
of Wight’s not famous for its
nightlife, but that works out
well, as you’ll be craving early
nights in your cosy dome after
days in the fresh island air.
Women’s Health
T R AV E L W E L L
What? Uber-eco relaxing staycation
Where? The Green House Hotel,
Bournemouth
How much? The Green House has rooms
from £94 per night for a small double;
thegreenhousehotel.co.uk
Why Bournemouth?
The quintessential English
seaside town – famous for its
Victorian architecture and
Kitty Dimbleby, miles of sandy beaches – is
WH contributor not the first place that springs
to mind when you think of
fighting climate change. But The Green
House Hotel has ecological credentials that
would impress even Greta Thunberg. Named
in the top 10 of the world’s most eco-friendly
hotels by Expedia, it was developed on
sustainable principles. Everything from the
crockery to the wallpaper has been evaluated
for its carbon footprint: furniture’s made out
of wood from sustainably managed forests,
walls are painted with Farrow & Ball eco paint.
The restaurant boasts two AA rosettes with,
unsurprisingly, a focus on locally sourced
organic produce. Electricity’s produced
on-site using a combined heat and power
unit, there are beehives on the roof and
even the company car runs on cooking oil.
It sounds very, well, green. And if
I want to experience a bit of luxury?
The hotel, housed in a grand Victorian villa,
is as serious about luxury as it is about
sustainability, and the 32 guest rooms, chic
bar and restaurant tick both boxes. There’s
no spa, but a long list of massages and
treatments can be booked by guests staying
J A N U A R Y/ F E B R U A R Y 2 0 2 0 | 1 2 1
in the large or master double rooms. Beds
are comfy, the showers huge and powerful,
there are free-standing baths in the larger
rooms and complimentary (organic)
toiletries. And if you want to splurge, extras
like in-room champagne or a luxury picnic
hamper to take out can be arranged.
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
hotel – using an app, and they’re available
for hire by the minute (5p) or day (£12).
Surf or SUP lessons (£35 for 90 minutes,
including equipment) are available from
surfsteps.co.uk, a 20-minute walk (or
five-minute Beryl cycle) from the hotel.
Also a short stroll away is Twelve Eatery,
an organic plant-based restaurant voted the
number-one restaurant in Bournemouth
on TripAdvisor – it’s 100% sustainable
(think eco-friendly paint and compostable
serviettes) without compromising on
atmosphere or taste. The salt-baked smoked
celeriac was one of the best starters I’ve
eaten and the vegetarian B-Twelve Cheese
Burger was so delicious it would convert
even the most die-hard carnivores.

What? Snow fun in a Swiss
eco paradise
Where? Arosa, Switzerland
How much? Valsana Hotel
and apartments has double
rooms from £310 per night,
based on two sharing. Activities
like fat biking can be arranged
for £16 per person, and in
the summer season (June to
October) you’ll be presented
with the Arosa Card, which
gives you all-inclusive cable
T R AV E L W E L L
car access to take you into the
mountains, as well as to the
bear sanctuary; valsana.ch
1 2 2 | J A N U A R Y/ F E B R U A R Y 2 0 2 0
Eco paradise
in what way?
Real talk: flying
anywhere is not
Claudia Canavan, your most
WH Digital eco-friendly call.
Beauty & But when I arrive
Health Editor
at the Valsana –
reached from Zurich by a train
ride that culminates in a
winding journey into the
mountains featuring Sound
Of Music-style panoramas of
Alpine houses and thickets
of pine trees – I learn that the
people behind the resort take
their green duties seriously.
So seriously, in fact, that the
complex is heated using an
‘ice battery’, which lives in
the hotel’s basement. This
captures waste heat from other
appliances, which is stored,
ready to pump energy out for
things like warm water – no
fossil fuel required. The
charming Restaurant Twist
serves up the globe’s flavours
using local Swiss produce to nix
food miles, while all kitchen
leftovers head to a Swiss bio-gas
fuel producer for a fresh life.
You’ll only have your towels
washed should you ask, and all
bathroom products are homed
in refillable dispensers from
a Fairtrade-certified brand.
I’m ready to embrace
the outdoors – what are
the options?
Depends what time you head
there. I land at this minimal-
luxe haunt in the last embers
of the June to October summer
season. While the sun breaks in
all its glory over the mountains,
there’s Alpine hiking, a few
hours of which – breathing
clean air, gasping at the mist
rising from the mountains and
bumping into a farmer herding
his golden bell-sporting dairy
cows – is a highlight of my 2019.
You can also bike the hiking
trails, as well as visit a trio of
rescued brown bears living in
a vast sanctuary. Watching one,
Napa, from a viewer’s balcony
above, has a serious David
Attenborough vibe. Arrive in
winter and you can ski (natch),
outdoor ice bathe (really) and
snowshoe hike (no slips here).
All this activity is making me
long for some (greener) chill…
Not an issue. The Valsana hosts
yoga classes in a dedicated room
overlooking the mountains, for
the downward dog of dreams.
Plus, there’s a spa for all your
deep-tissue needs, a pool room
boasting a tropical temperature
(heated by the eco ice battery)
and sun loungers. Sip on a local
wine in the open-plan lounge
and spend a few hours with only
Sally Rooney for company if it’s
serious downtime you need.
Women’s Health
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 Ramla Ali, Somali-British featherweight champion boxer and Olympic hopeful

MON TUE WED THU FRI SAT SUN

6.45am 6.45am 6.45am 6.45am 6.45am 6.45am 6.45am

Two slices of Overnight oats Slice of toast Porridge with Porridge with Overnight oats Overnight oats
toast with with chocolate with chocolate chocolate chocolate with chocolate with chocolate
peanut butter. oat milk and spread. Porridge hazelnut milk hazelnut milk oat milk and oat milk and
Green tea a spoonful of with chocolate and a banana and a banana. a banana. a banana
protein powder oat milk and Green tea Green tea
11.30am a banana 12.30pm 11.30am
Protein shake 12.30pm Lentil curry with 12.30pm 12.30pm Protein shake
Butternut squash 12.30pm falafel, halloumi Salmon fillet with Three-egg
12.30pm curry. Vegetable Leon halloumi and brown rice two hummus omelette with 12.30pm
Pasta with and feta omelette wrap and grilled veg halloumi, spinach Three-egg
mozzarella 7pm wholewheat and mushroom. omelette with
7pm 7pm Chicken gyoza wraps Avocado side feta, mushroom
4.30pm Salmon fillet with Two salmon and falafels with salad and spinach. Half
Handful of rice, salad, bread fillets with grilled salad, dips and 7pm an avocado and
grapes and hummus veg, rice, Turkish pitta bread Tofu and bean 7pm two slices of
bread and chilli with Two grilled sea toast with butter
7pm I have a aubergine dip I’m lucky enough guacamole, bass fillets,
Stir-fry with 60-minute track to have my plantain and rice plantain, rice and 7pm
grilled salmon session in the I’m a brother-in-law a large side salad Two grilled sea
morning, so I pescatarian, so living with us I love plantain. bass fillets,
I work out a lot load up with I eat a lot of fish at the moment. It’s a complex I only really plantain, rice and
(twice a day, six carbs first thing. for protein. I He’s an carb and, as long drink tea in the a side salad
days a week), so Overnight oats prepare most of incredible cook as I have time mornings, and
fuel is important. are easy to my own food, so and makes to digest it only green tea. I don’t eat
I box in the prepare. Today’s today’s bought tonight’s dinner properly, I’ve After dinner, a lot of dairy,
evenings, so I session is heavy wrap is a rarity. bowl. Aside from noticed it really I won’t have but when I do,
keep my energy on plyometric Since last him and my gives me a boost another tea and my favourite
up with a bowl exercises, so February, I’ve coach, I won’t before my never dessert. cheeses are feta
of pasta at lunch. I refuel with worked with a let anyone evening boxing I just don’t have and halloumi.
I use snacks, like plenty of protein nutritionist, which else prepare sessions, helping much of a sweet I use oat milk in
the protein by adding an has improved my my meals. me maintain my tooth, with my shakes and
shake, to recover omelette to my speed, power, energy levels. the exception breakfasts – the
after strength lunch before recovery and of fruit, like chocolate kind
and conditioning I go sparring. weight bananas, and tastes great.
training. management. dried mango.
WORDS: EMILY PRITCHARD. PHOTOGRAPHY: GETTY IMAGES

THE VERDICT
Overall, Ramla has a healthy
and balanced diet. She’s a
pescatarian and, while fish is
a great source of high-quality
THE EXPERT
protein, she has a heavy
Nutritionist Lily
Soutter (lilysoutter focus on oily fish. Oily fish
nutrition.com) is a rich source of omega-3
fats, which are essential in the diet and play
a role in cardiovascular and brain health.
The current guidelines are to consume two
portions of fish a week, one of which is oily.
However, as oily fish contains low levels
of pollutants that can build up in the body,
it’s advised that women who may want a
child one day should eat no more than two
portions per week, as these pollutants may
affect the future development of a baby.
Ramla could opt for smaller fish, such as
sardines, which have lower levels of
contaminants, but also white fish, which
can be consumed in unlimited amounts.
Ramla has a high-carb breakfast, which is
a great energy source for training sessions.
However, she may like to switch her
chocolate milk to an unflavoured variety
plus fresh fruit for the sweetness. This will
provide extra polyphenols and vitamin C to
support immune function and fight fatigue.
And the fibre will support gut health.

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