Women's Fitness - April 2024 UK

GET IN THE SHAPE OF YOUR LIFE!
UK EDITION
GET FIT FOR LIFE
LOWER 'I've always liked

competitive events'
ZOE HAGUE
THE INFLUENCER ON HER LOVE OF

FITNESS RACING + TRAINING TIPS
TONE-UP
8 moves for lean legs
MAKE NOW
EAT LATER
and great glutes 600-cal dinners to
cook for the week
GET FIT
FOR HYROX FIT KIT
ON TEST
Tips to get started
Sporty gilets
Road trainers
Gym beauty
Smart watch
RUN BETTER
TODAY!
• Get motivated
• Avoid injuries
FITNESS
• Build strength FUEL
UPGRADE
Eat smarter
& get results
SADIE FROST April 2024 • £4.99 • womensfitness.co.uk
talks about finding

strength through yoga
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EDITOR’S NOTE
WOMEN’S FITNESS MAGAZINE
At your own pace

KELSEY MEDIA, THE GRANARY, DOWNS COURT,
YALDING HILL, YALDING, KENT, ME18 6AL, UK
(PLEASE DON’T SEND SAMPLES TO THIS ADDRESS)
EDITOR-IN-CHIEF: SARAH SELLENS

SUB-EDITOR: EVE BOGGENPOEL Recently, a certain piece of research caught
ART EDITOR: XAVIER ROBLEDA
SOCIAL MEDIA & NEWSLETTERS: AMY DOWRICK my eye. It reports that just 10 minutes
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GEMMA HILLIER-MOSES, LAUREN MAYBANK, LUCY
of moderate-intensity running can put
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you in a better mood, and I know that
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this is true because I’ve seen it and I’ve
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experienced it. But if I’m being honest with
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you, lately my relationship with running has
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been somewhat turbulent – it hasn’t been
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giving me that feel-good factor that I’ve
MANAGEMENT
CHIEF OPERATING OFFICER: PHIL WEEDEN
spent years enjoying. Instead, it’s just felt
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like a lot of hard work.
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OPERATIONS DIRECTOR: GILL LAMBERT
You’ve been there, too? Well, a separate
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study says that we tend to undervalue the
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PRINT PRODUCTION MANAGER: GEORGINA HARRIS
importance of enjoyment when selecting an activity, and I think that is
PRINT PRODUCTION CONTROLLER: HAYLEY BROWN
a really pertinent point when it comes to running. I don’t mean whether
SUBSCRIPTIONS
12 ISSUES OF WOMEN’S FITNESS
you enjoy the action of running or not – as a natural movement, I’m
ARE PUBLISHED PER ANNUM
UK ANNUAL SUBSCRIPTION: £92.88
certain we can all enjoy it in some form or another – but more so, what
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type of running do you enjoy? Trail? Track? Marathons? Relays? Fell?
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Multi-sport? Orienteering? There are so many forms of running to choose
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from, there’s got to be one for everybody… surely!
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For me, the thing that rejuvenated my love of running was HYROX.
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CS@KELSEY.CO.UK
I discovered it two years ago because I needed something to whet my
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competitive appetite, and running events just weren’t doing it for me
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THE GRANARY, DOWNS COURT, YALDING HILL,
anymore. But as someone with a bit of running experience, I knew that
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I could turn my hand to the race pretty well if I were to increase my
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functional fitness training. I’m now gearing up for my fourth HYROX
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event, and, as a bonus, it’s also got me back running 5Ks and half
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marathons. In fact, I’m in complete agreement with this issue’s cover
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model Zoe Hague when she says that HYROX is ‘fitness heaven’. Read
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more about how she’s gearing up for the event on page 20.
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That’s why you’ll find fitness racing in this year’s Running Special,
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THE REPUBLIC OF IRELAND
as it might just be the event that appeals to the runner in you. Indeed, as
NEWSPREAD
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HYROX Global Race Director Mintra Tilly told me of the event, ‘You don’t
Kelsey Media 2023 © all rights reserved. Kelsey Media is
have to love running but you have to be able to get through it’. And that’s
a trading name of Kelsey Publishing Ltd. Reproduction in
whole or in part is forbidden except with permission in
the thing about running: sometimes we all just ‘slog it out’ because we’re
writing from the publishers. Note to contributors: articles
submitted for consideration by the editor must be the
after the post-run buzz. I hope this issue provides you with the motivation
original work of the author and not previously published.
Where photographs are included, which are not the
to give it a go.
property of the contributor, permission to reproduce
them must have been obtained from the owner of the
copyright. The editor cannot guarantee a personal
response to all letters and emails received. The views
expressed in the magazine are not necessarily those
of the Editor or the Publisher. Kelsey Publishing Ltd Editor-in-chief
accepts no liability for products and services offered
by third parties.
Kelsey Media takes your personal data very seriously.

For more information of our privacy policy, please visit
kelsey.co.uk/privacy-notice. If you have any queries
regarding Kelsey’s data policy, you can email our Data ALSO IN THIS ISSUE…
Protection Officer at dpo@kelsey.co.uk. Information given
is not a substitute for medical advice, so ensure you
check with your GP, medical professional or other
relevant qualified professional before making any
changes to your healthcare, diet or exercise routine.
Check the latest government guidelines before
participating in the activities mentioned in this magazine
and always adhere to coronavirus restrictions.
LOVE YOUR LEGS EAT LIKE ELITES SWEAT SOUNDS

Build lower-body How should you fuel gym Discover how gym music
strength while working sessions or runs? Our helps boost your
your core to boot. P28 experts reveal all. P46 mental muscle. P92
Women’s Fitness 3
REGULARS
20
Discover what
06 About you
Air your views on all things fitness
09 Fit buzz
The latest things to do, buy and try
drives Zoe Hague
16 Ask the experts
Top advice from WF experts
20 COVER ‘I take my training
very seriously’
We talk to influencer Zoe Hague
about her fitness journey and find
out about her exciting goals
FIT BODY
28 COVER Ready for leg day?
Target your glutes, legs and even
abs with this lower-body and core
strength session
34 Summer in Méribel
Writer Lily Smith discovers hiking,
yoga and horse riding
38 Have energy, get moving

Make the most of second trimester
energy with this prenatal flow
38
Find your
prenatal
flow
34
Fly to Méribel
for summer fitness
FIT FUEL
44 Fuel up
Discover this month’s best
food and drink launches in our
product round-up
46 COVER Eat like an elite

Experts reveal how to fuel
long runs, what to eat after
strength training, and more
64
‘A marathon
50 COVER Make now, eat later
Speedy recipes from creator
changed my life’ of the Sugar Pink Food blog,
Latoyah Egerton
4 Women’s Fitness womensfitness.co.uk

APRIL 2024 ISSUE
FEATURES
56 COVER Micro-dose your fitness diet
92
Boost your
Break down your nutritional habits mood with
to help hit your workout goals music
60 COVER Ace a fitness race!

Get fit for HYROX with our
four-week training plan
64 COVER My first marathon

Run coach Cory Wharton-Malcolm
explores the mental and physical
journey he experienced during
his first marathon
67 COVER Hit the ground running

Our pick of the latest cushioned
road trainers and springy
super shoes
70 COVER Let’s get strong to run!

Top moves for building strength
to enhance running performance
and prevent injuries
50
Prep your meals
88
Sadie Frost on
why she loves yoga
in advance
FIT KIT
78 COVER On test
Fitness writer Lucy Miller trials
the best sporty gilets
82 COVER Gym beauty

Look good from top to toe with
the latest beauty buys
84 COVER Right on time

The newest Apple Watch to track
your fitness efforts
FIT MIND
88 COVER ‘Yoga is very helpful for
navigating through life’

Sadie Frost on her love of Jivamukti
and becoming a yoga teacher
92 Beat it!
Listen to music as you work out
and you’ll double the mental
health benefits
ON THE COVER
Model: Zoe Hague 98 5 ways to…
Photography: Eddie Macdonald eat to ease PMS
Subscribe to WF!
Be the first to get the latest issue before it hits the shelves. Turn to page 54
for our fantastic subscription offer and save money on the shop price!
womensfitness.co.uk Women’s Fitness 5

ABOUT YOU
ABOUT YOU
Share how you stay fit and active, plus let us know what you enjoyed reading in previous issues!
STAR LETTER ‘Self-care

‘I HAVE A RENEWED VIGOUR isn’t selfish.
FOR EXERCISE!’ It's self-
preservation’
‘I started my fitness journey in the
heady months of summer, where ‘Your article,
the long days, sunny evenings and “I’ve entered
blue-sky mornings made it easy my zen era”
to get out for a run or to do some (February issue)
weight training in the garden. about cover star Kate Ferdinand was inspiring,
Soon though, the gloomy short and motivated me to be fitter than ever in 2024.
days of winter arrived with Kate revealed the secrets to her super-toned
freezing cold mornings and rain body and how she keeps healthy. She enjoys her
looming in the murky grey skies, and my motivation for workouts and that’s so important as you need to
Letters are edited for style and length.
getting outside to exercise started to dwindle. Thank look forward to them, not dread them! She also
goodness for WF expert, Joey Bull who, in the February spoke about prioritising your health. Self-care
issue, wrote a fantastic response to the question: “How isn’t selfish. It’s self-preservation, and an act of
can I find motivation to exercise in winter?”. Her words kindness toward your children – not only will you
have given me a renewed vigour for exercise and be giving your child the gift of a happy, healthy
inspired me to get out and get moving! I have even cut parent, you will also be modelling the kinds of
out the article and stuck it to my fridge for those days lifestyle habits that will help your child to arrive
that I need a little extra motivation. Thank you so much!’ at that happy, healthy place. Thank you, Kate,
Nikki, East Sussex for all your good advice!’
Amelie, Denbighshire
‘I’m getting
Congratulations Nikki, you’ve won stronger to
our star letter prize – a three-month meet the
subscription to the Westlab Active Plus demands of
Bundle, worth more than £100. grandmahood’
Trusted and approved for training and ‘Thank you for
recovery by professional athletes feature “Strong
and physios, the Westlab Active Plus Mum” (February
Subscription (£34.99 per month with Issue). I'm a grandmother at 49, but struggle
free delivery, westlab.com) features everything you need to on the days I look after my grandchildren, the
feel your best when training for an event such as a marathon, youngest being one. The next day, my back and
including the 5kg Epsom Bath Salt, which soothes hips ache from all the picking up. I sometimes
overworked muscles and reduces delayed onset muscle can’t go to the gym after these childminding
soreness (DOMS), plus the 5kg Magnesium Flakes Bath Soak, sessions. Learning how to rebuild strength to
designed to be used before intense exercise to help prevent meet the demands of grandmahood is going to
stiffness or cramping, and enhance performance. Bathing be a huge help. I have started the exercises and
regularly with these science-backed natural products will my strength is improving daily. Many thanks!’
help assist in your peak performance and recovery. Louise, Hampshire
WRITE IN AND WIN! Want to air your views on the magazine or on a fitness topic? Write to tell us
what’s on your mind and you could win a prize. Email wf.ed@kelsey.co.uk or
write to us at Women’s Fitness magazine, Kelsey Media, The Granary, Downs Court, Yalding Hill, Kent ME18 6AL.
@Wome n sFit ness uk @womensfitnessuk facebook.com/womensfitnessmagazine

POWERHOUSE FITNESS ARE GET TING FIT!
You might notice a fresh new name on your order as name and look in-store and online. There are still
fitness store, POWERHOUSE FITNESS, is undergoing a the same great brands, products and prices as well
re-brand to become FITSHOP on MARCH 27TH 2024. as expert advice and great customer service you’ve
come to expect.
The rebranding of our 9 UK stores and web store comes
as part of a bigger group project to make it easy for There really is something for everyone with all the usual
customers to recognise in any country that they are equipment you can expect – treadmills, bikes, rowers,
shopping with Europes’ No.1 fitness retailer by having all racks, weights, bars etc. – and some things you might
countries selling under one name – FITSHOP. not have like trampolines, table tennis, ice baths,
The updated brand name also clearly emphasises their massage chairs and more! They cater for all budgets
focus on being a specialist retailer for all kinds of fitness and requirements with options from space saving small
equipment for all kinds of people to enjoy getting fit! bikes perfect for a flat, to full commercial strength
equipment ready for any gym – our team can even
For customers who have been loyal Powerhouse Fitness help you plan your spaces to make it fit exactly
customers – nothing much changes except a fresh new what you need.
If you have any questions, please call us on 0141 737 2250 or visit www.fitshop.co.uk
STORES NATIONWIDE
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T h i s m o n t h’s h o t t e s t t h i n g s t o d o , b u y a n d t r y
action
Hop, skip and jump into
sunnier days wearing
Triumph’s new collection
of Triaction sports bras.
Meticulously crafted using
cutting-edge tech, each
design prioritises comfort,
support and style to
empower your active
lifestyle, as in this wireless,
lightly padded Gravity Lite
Sports Bra (£50 in sizes
32-42, A to F cups), featuring
innovative cups for the
ultimate in breathability,
freedom of movement and
extreme bounce control. Pair
with co-ordinating pieces
from Triumph’s SS24 range of
apparel – such as the Cardio
RTW Sports Leggings, £50,
Smart Active Infusion Shorts,
£46, and the Smart Active
Infusion Hoodie, £72, seen
here – for a fresh outlook this
season; visit uk.triumph.com
to fit your fit.
Words: Joanna Ebsworth | Photography: Various brands

FIT NEWS
DO THIS… WEAR THIS…

Greater heights Move your way
After a years’ hiatus, the new look Keswick H&M Move has launched a
Mountain Festival (KMF) is back in Cumbria this new range of ShapeMove
May 17-19, with an emphasis on outdoor sports, performance leggings,
activities and races, a showcase of established featuring an
and up-and-coming live music acts, and a innovative fabric
bumper line-up of inspirational speakers from that gives you
the world of outdoor adventure. Many of the multi-dimensional
KMF speaker sessions will be free on a first- stretch, second-
come, first-served basis for visitors who have skin comfort and
booked activities or other festival tickets, and confidence-
big names taking part include the UK’s most boosting support
successful high-altitude mountaineer Alan – however you
Hinkes; ultra-running icon Nicky Spinks; move. Rigorously
adventurer Alastair Humphreys; and Louise tested to offer
Minchen, the former BBC Breakfast presenter, outstanding
who is also an accomplished triathlete. performance, there
Book tickets and view the full schedule at are a variety of
keswickmountainfestival.co.uk full-length and
high-waisted
silhouettes to choose
from, including
these oh-so-stylish
ShapeMove Flared
Sports Tights, £37.99,
to suit different styles
and needs while keeping
you on trend. Available
in sizes XS to 4XL,
prices start at £32.99;
hm.com/move
TRY THIS…
Shake it off
Disruptive fitness chain Gymbox has added a new class to its Holistic
category to take your body, brain and lymphatic health to the next
level with diaphragmatic breathing, mindful movement and guided
self-massage. Each 45-minute
Lymphomania class begins
with rebounding and a dancing
warm-up to shake stagnant
lymph nodes into action before
progressing onto self-massage
and tapping around the face,
neck and shoulders. Next,
yoga-inspired stretches help to
open the gut and joint lymph
nodes, while breathwork boosts
the circulatory system to help
rid your body of toxins. Tried
and tested by Women’s Fitness, this restorative class will leave you
feeling truly rejuvenated with every stretch, twist, breath and rub, and
it’s perfect for heavy lifters looking to unwind after training. Book a class
now at gymbox.com

FIT NEWS
TRY THIS…
Wellness and wilderness
As the founder of Wildlife & Yoga Retreats
(wildlifeandyoga.com), yoga, mindfulness and
safari expert Laura Bunting runs immersive
experiences in the heart of Kenya’s wild spaces.
Now, in a bid to make her intuitive practices
accessible to everyone, Bunting has launched
an online platform to help those stuck in the UK
escape the stresses of modern life. Log on to
wildlifeandyoga.online to discover a library of
thoughtfully curated classes designed for daily
practice, all enhanced by an untouched backdrop
of the natural landscapes of Tsavo. With new
classes released every Sunday, each video
encapsulates a variety of inclusive yoga practices
from Vinyasa, Power to Yoga Nidra to help your
body gain flexibility and strength, while calming
Yin and mediation classes enhance joint health
and release tension. Try a complimentary
three-day trial or sign up for unlimited access
from £15.99 per month.
WEAR THIS…
Elevate your runs
It’s officially ‘shorts season’, and
you can’t get much better than
the New Balance RC Seamless 3
Inch Short (£60, newbalance.
co.uk). Tailored for running
comfort and convenience, they’re
made from a perforated four-
way-stretch woven shell that
effectively wicks away sweat
while providing incredible
freedom of movement mile after
mile. Available in an array of
primary and pastel colours
(and three inseam lengths if you
fancy something a little longer),
they also have a seamlessly
constructed built-in brief for
distraction-free runs.

FIT NEWS
WEAR THIS… TRY THIS...

Eat, sleep, train, Harder-working water
repeat Magnesium is known to support more than
Sustainable activewear brand 300 reactions in the body, working together
Universal Performance’s newest with calcium to support muscle and nerve
Active 24/7 collection features function, bone development, energy
clever eco-friendly, antibacterial, production, heart health, and mood and
odour-free technology in every sleep regulation. Yet studies show an
garment, so you can wear each estimated 70 per cent of people across
piece 24 hours a day, seven days Europe and the US aren’t getting enough
a week – if you wish! Made from a magnesium in their diet due to its depletion
durable, recycled, super-soft fabric in our soil and the rise of over-processed
that pushes perspiration and body foods. Thankfully, award-winning natural
odour into the air, the Active 24/7 health company BetterYou is here to help
Seamless Strappy Bra Top, £32, you boost your intake with its new
and Seamless Performance Magnesium Water drinks range. Available in
Leggings, £40, are perfect for three varieties – Hydrate, Energy and Focus
yoga retreats and active holidays – these delicious drinks contain a unique
because they stay fresh and dry, triple-blend of magnesium to maximise
and can be worn again and again absorption in the body (magnesium citrate,
without washing. You might even magnesium bisglycinate and magnesium
arrive home feeling fresher than derived from Irish sea water), and provide
when you left! Available from 180mg (50 per cent of the government’s
up.clothing recommended daily intake) of elemental
magnesium in an easy, enjoyable and
effective way. All formulations are naturally
low in sugar and taste great, but we
DO THIS… especially liked the pomegranate and
rhubarb-powered Energy water with
Movement with purpose vitamin B to support natural energy
The World United 5K virtual run is a fundraising event uniting production. Available in a 12-pack for £19.99
runners worldwide through the language of football. Launched to or a 24-pack for £34.99; betteryou.com
celebrate 20 years of the Homeless World Cup Foundation charity,
it’s the first-ever world run spanning 72 countries in two days,
and it has just one goal – to put an end to life on the streets for
millions. Taking place April 27-28, sign up now at worldunited.com
to select your distance (1K, 3K or 5K) and pick your running team (or
run solo), then select the football club you support from a choice of
223 and wear your team’s shirt with pride. Not a football fan? Simply
select World United as your club. Celebrate your efforts afterwards
by sharing a photo on socials, tagging #worldunited5k as evidence
of your completed run, to receive 200 reward points to redeem
online, snap up your Champion for Change medal, and get 50 per
cent off merchandise (100 per cent of all monies generated through
merchandise sales goes to supporting the Homeless World Cup
Foundation). Not on socials? Simply email myrun@worldunited.com
with your bib number, full name and post-run selfie.
Need a little motivation?

Try running for a cause
12 Women’s Fitness
FIT NEWS
TRY THIS…
Fresh legs faster
Here at Women’s Fitness , we’ve
been extolling the virtues of
compression boots for years,
thanks to their ability to
mobilise the body’s natural
lymphatic drainage system,
improve circulation, shift toxins,
enhance joint health and reduce
recovery time after exercise. But
then Jennifer Anniston posted a
picture of herself on Instagram
last year wearing some
compression boots and their
popularity went stratospheric.
Of course, it’s not the cheapest
kind of recovery tech around,
so if you’d like to try on your
(compression) boots for size
before buying, head on over to
wellness brand Hyperice’s new
retail space in Harrods, London.
Located on the menswear level,
the space allows customers to
experience Hyperice’s ground-
breaking recovery technology
first-hand before buying. It
includes the Normatec 3 Legs
(£899; hyperice.com), which
feature patented, precision-
pulse technology and seven
levels of compression to create
a restorative massage that will
help you warm-up and recover
like never before. Trust us, your
legs will thank you.

FIT NEWS
Words: Joanna Ebsworth

WORKOUT
TEST-OUT TRY THIS… the likes of Rihanna and Jennifer While I would never call myself
Lopez. Indeed, this is this world’s a gamer, I do have a mighty
LES MILLS XR DANCE first VR fitness game to bring competitive streak, so the
I love dance workouts. So much professional dancers into your gamification element of the
so, that I had a dance mat and living room as personal coaches dance workouts instantly
a Nintendo Wii back in the day and partners in partying, and it appealed, especially in the
before I switched to IRL Zumba follows in the footsteps of Les social mode where you’ll find
classes. But sometimes, you just Mills XR Bodycombat – the a leaderboard to score your
want to dance at home alone world’s best-selling VR fitness movements. There were days
like no one’s watching. So, when title which was crowned Meta when I put the headset on to do
I heard that global fitness leader Quest’s Best App of 2022. one class and ended up doing
Les Mills was taking gamified Full disclosure time: I’ve never many more, oblivious to the fact
dancing to a whole new tried a VR workout before, and that I’d already worked up a
dimension by lifting its hugely I’ve barely held a Nintendo good sweat because I wanted to
popular Dance workouts out Switch or PlayStation control nail the various movement cues,
of the gym studio and putting pad in my life, so getting to grips combinations and choreography
them straight into Meta Quest 3 with the Meta Quest 3 headset (you progress through three
headsets (sold separately from was a daunting prospect for a different levels of difficulty
£479.99), I knew I had to give technophobe like me. However, across more than 40 songs).
it a try. putting on the headset and Incidentally, both the graphics
Whereas previous dance being transported into a 360° and killer choreography are
fitness games only offered fantasy world was a mind- insane, and I got to live out all
animated avatars as instructors, blowing experience to say my pop video fantasies doing
Les Mills XR Dance ‘players’ the least – there were many the kind of moves I would never
Be taught by
dance pros in the receive truly immersive one- ‘Woah’s!’ and ‘Wow’s! and attempt in public.
comfort of your on-one coaching from a ‘Oooh’s!’ – and it was bizarre In short, if you love to dance,
living room star-studded cast of dance to hold a small controller in you’ll love the Les Mills XR Dance
professionals each of my hands and see them workouts. They’re ridiculously
in full appear in front of me while addictive, and I promise you’ll
hologram, using them to navigate a huge get a great cardio workout
including menu screen of dance classes whether you’re a complete
Les Mills across four dance studios beginner or a seasoned pro.
legend featuring different musical
Gandalf genres and styles of dance
Archer Mills – Pop, Jam, Club and Vibe –
and Bianca while aligning my hands with the Les Mills XR Dance is available
Ikinof, who has ‘orbs’ in front of me so I could from the Meta Quest App Store
worked with score points when dancing. for £22.99;

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YOUR MARATHON 101
Ask the experts

Stay fit and well with this top advice from the Women’s Fitness experts
DOMENIC ANGELINO much as possible to minimise stop moving because that will
Angelino is the lead energy expenditure, and to lead to slower recovery, just keep
exercise scientist consume a carb-rich beverage moving and walk slowly. If you
at Trainer Academy as soon as possible. It’s possible completely stop moving, your
(traineracademy.org) you’ll feel sick and won’t want body will less effectively transport
and head coach at
to consume anything. Digestion of resources through the blood in
Fitness AI (fitnessai.com). He’s an
expert in strength and conditioning, carbs starts in your mouth through your cardiovascular system to
resistance training, exercise the enzyme salivary amylase, so where they have to go.
psychology and biomechanics. even just having something carb- ‘Aim for movement that
rich in your mouth can help. doesn’t cause you to become
‘You want to limit the amount more fatigued or to burn a large
Q: ‘How can I avoid hitting the of energy your body is burning amount of energy. Once some time
“wall” during my marathon – and through until you are actually able passes and you feel adequately
what should I do if I do hit it?’ to provide yourself with more recovered, feel free to ease into
A: ‘When someone talks about energy again. Don’t completely running again.’
hitting the wall during their
marathon, they’re often referring
to experiencing glycogen
depletion. Glycogen is a stored
form of fuel that can be broken
down into glucose, and can then
be further broken down to provide
energy to your muscles in the form
of ATP, to help you keep going.
‘The best way to avoid hitting
the wall is to have a strategy for
getting glucose into your body,
so you can keep breaking it down
during your marathon to provide
energy. You can do this by having
carb-rich beverages throughout
the duration of your marathon.
‘Don’t wait until you’re close to
hitting the wall to start trying to
get more glucose into your body.
It’s best to start taking in more
pre-emptively, in order to maintain
some amount of stored glycogen
as long as possible. If you up your
blood glucose by taking in a bunch
of carbs from a beverage, your
body will preferentially rely on
breaking down that glucose into
ATP, as opposed to breaking down
your stored glycogen. This is a
good thing, because you want to
have some glycogen in reserve in
case you need it at any point. It’s
like your emergency reserves.
‘If you do end up hitting the wall,
your best bet is to slow down as

YOUR MARATHON 101
PENNY WESTON
Weston is a fitness,
nutrition and wellness
expert, and director
of award-winning
Moddershall Oaks
Country Spa Retreat. She is also the
founder of MADE wellness centre
and online wellness platform
MADE on demand. Find her at
pennyweston.com
Q: ‘I’m feeling nervous about my

first marathon, and scared I won’t
be mentally tough enough to get
through 26.2 miles. Do you have
any mindset tips?’
A: ‘Whether you are a beginner to
running or not, we can all get in
our own heads and overthink
things. My advice is to practise
gratitude when running, especially
on longer runs. This helps me
adjust my mindset and shift my
focus from time, distance or even
the person in front of me. I then
start noticing and acknowledging
the smaller things in my running,
allowing me to recognise that I am
capable of this journey and I am
just as worthy as everybody else
at that starting line, so I own it!
‘Gratitude has become
increasingly popular with runners
recently. At the start of the race
this can seem difficult, but this
does come a lot easier with time.
‘You should also treat the
marathon as a service you are
‘Practise gratitude paying for. By simply doing this
on longer runs. step it can help alter your mindset,
teach you to make the most of
This helps adjust the run, give you a mental boost
and allow you to concentrate
your mindset and on your running rather than the
shifts your focus emotional pain.
‘Running a marathon can be as
from the distance’ much of a mental challenge as it
is physical. I find it helpful to have
my run planned in advance and
set myself distance goals. I can use
this as a countdown for how many
miles I have left.’

YOUR MARATHON 101
LUIS RIBEIRO ‘Try tempo runs: Tempo runs are which is crucial for speed.
Luis is a world- longer intervals (such as 20-40 ‘Progress gradually and listen to
renowned minutes) which you run at a your body: Start with one speed
physiotherapist and challenging but sustainable session a week, then slowly add
body healer. He is
pace. They improve your lactate more as your body adapts. Avoid
also founder and
threshold, allowing you to maintain the temptation to do too much
clinical director of Club Health
(clubhealth.uk), an esteemed a faster pace for longer during too soon to prevent injury. Pay
institution committed to unlocking the marathon. attention to how your body feels.
the potential and health span ‘Include hill workouts: Hill running If you’re overly fatigued or sore, it’s
of individuals. builds leg strength and improves okay to modify your training plan.
your anaerobic fitness. Incorporate ‘Prioritise consistency over
short, steep hill sprints or longer intensity: Consistent training is
Q: ‘I want to get a faster marathon hill repeats at a moderate pace. more beneficial than sporadic,
time. How can I incorporate speed ‘Use Fartlek training: Swedish intense workouts. Aim to follow
work into my marathon training?’ for “speed play,” Fartlek is a less your training plan regularly for
A: ‘Speed work is a training method structured form of speed work. the best results.
that involves running faster than Mix faster running with your regular ‘Have a race strategy: Use speed
your race pace for short periods. training pace in an unstructured work to practise race pacing
This method improves your aerobic manner, such as sprinting to and strategy. Understanding how
capacity, increases your running a landmark and then jogging different paces feel will help on
economy and enhances muscle for a period to recover. race day.
strength. Here’s how to get started: ‘Unlock your potential with ‘By incorporating these elements
‘Incorporate interval training: physiotherapy: Physiotherapy into your marathon training, you’ll
Begin with short intervals, such includes exercises tailored to your build speed, endurance and
as 400 to 800 metres, at a pace body’s needs, improving efficiency strength, all crucial for improving
slightly faster than your goal in movement and reducing the risk your marathon time. Remember,
marathon pace. Include a recovery of overuse injuries. Gait analysis is individual responses to training
jog or walk between each interval. also important – a physiotherapist can vary, so it’s important to tailor
Gradually increase the distance can analyse your running gait, these suggestions to fit your
of these intervals as you progress. helping to optimise your form, specific needs and goals.’
‘Speed training improves

your aerobic capacity,
increases your running
economy and enhances
muscle strength’

YOUR MARATHON 101
‘If you get a

stitch, try to
control your
breathing.
Sometimes,
even
pushing
your belly
out can help’
Words and images: Domenic Angelino, Penny Weston, Luis Ribeiro, Eilish McColgan | Additional images: Shutterstock
EILISH MCCOLGAN add a scoop of protein. That’s the reserves topped up. If you get a
Eilish is a three-time perfect fuel for me. I enjoy eating stitch during the race, it’s really
Olympian, British it and I don’t have any stomach important to try and control your
and European issues afterwards when I go for a breathing. Deep breaths in and out.
record holder, and
run. Before a big race, I tend to Sometimes even pushing your belly
Commonwealth and
add in some toast with peanut out can help diffuse a stitch. If
European medal winner. She is also a
Brand Ambassador for ReviveActive butter and a banana. Typically, you’re really struggling, don’t be
(reviveactive.com). I’d recommend having breakfast afraid to walk and stretch it out.
two-to-three hours before racing. ‘Once finished, enjoy the
‘In the days before a race, I try moment! Your muscles will be
Q: ‘I often get a stitch if I eat to stick to my normal diet. Then, sore in the morning so give them
before a long run. Do you have the night before a big race, I often extra support. After a long race,
any tips for fuelling myself before have a big plate of pasta or rice, I usually have ReviveActive Joint
and during the marathon?’ alongside some chicken and Complex (£39.95, reviveactive.
A: ‘Before a long-distance run, vegetables. A carb-rich meal is com) and a protein shake, before
I keep my food fairly simple. I eat best to give yourself the energy aiming to have a good nutritious
porridge every single morning. you need for race day. meal within 30 minutes of finishing.
I have it with milk, a banana and ‘During the marathon, take an It’s all about refuelling, recovering
some berries, and sometimes I’ll energy gel every 5K to keep your and sleep.’

COVER INTERVIEW

COVER INTERVIEW
‘I’M TAKING
MY TRAINING
SERIOUSLY!’
We talk to influencer Zoe Hague about her fitness journey
– from serving in the British Army Medical Corps to becoming
an ambassador for fitness race HYROX – and find out about
her exciting goals for the future
I would say that as soon although we do joke that being able to exercise every
as I was walking, I was my sister [Molly-Mae Hague day was a good fit for me.
running. I was that girl at of Love Island fame] was
school who always had an swapped at birth! I always Being in the Medical Corps
activity on every day after knew I wanted a fitness- strengthened my love for
lessons – from running and related career, so I did think fitness. Once I’d been a
athletics to ballet – but about joining the police, medic for a year, I requested
swimming was my main but it was my parents who to train as a personal trainer
sport. I was swimming at a suggested that I should as soon as I could and, after
high level, so I was swimming consider something else. that, I was pretty much
twice a day, every day. based in the gym. I’d have
That was my childhood, I joined the army in 2017 at 100 people coming to me
and people say I missed out the age of 22 with the intent three times a day for their
on a lot, especially between of being on the frontline. PT, but in a weird way,
the ages of 16 to 18 because I I wanted to be front and leading those sessions
never went out drinking with centre, doing what the guys became frustrating because
my friends at the weekend. did, because it’s the most I wanted to be able to train
I was just swimming all the active role. Sadly, the alongside everyone else!
time, but I loved it. infantry wasn’t open to I spent so much time making
women at the time, so I did programmes for other
Both my parents were in the next best thing, which people, I fell out of love
the police force and really was being on the frontline with my own training. It’s
into fitness. They’ve done as a medic. I didn’t have any much easier to stay
marathons their whole lives kind of medical background, motivated when you’re
and they’re always up in the so studying for the Medical exercising in a big group,
mountains, so I guess I’ve Corps was tough. I didn’t so I definitely felt like I
followed in their footsteps, love it if I’m honest, but was missing out.

COVER INTERVIEW
I’ve always liked to enter or Pro category, as a pair

competitive sporting events in the Doubles category, or
and races. I was really into grab some friends and be
triathlon, and I’ve also done part of a relay team. My first
an Ironman, so I would have event was in Warsaw with
tried HYROX sooner if I’d Danny. We entered the
known it existed. I first Mixed Doubles category,
discovered it in May 2023 – and I was incredibly nervous
shortly after I’d left the army beforehand. I hoped we’d
after serving for five-and-a- do well together as I knew
half years – when I watched Danny was very, very fit, but
my old army colleague it did add to the pressure. In
Aaron Woodman competing the end, we came first in our
in the World Championships age group and qualified for
in Manchester. When my the next World Champs
fiancé Danny (who’s also in which are being held in Nice
the army) and I walked in, we this June. I think that helps
were like, ‘What is this? Why to explain why we got the
have I not seen this before? HYROX bug so quickly!
It’s fitness heaven!’ Hyrox is
like a big sports rave held in HYROX is very addictive,
an arena and the atmosphere and it helps that the
is so incredible. Everyone’s training is so varied. When
just there to compete and you’re training for a
have a good time. marathon, I think you can
get a bit bored with just
HYROX is a hybrid of running, but there are so
running and functional many different elements and
fitness, so it involves a bit aspects you need to train for
Hague is used Thankfully, the army gave of everything. It’s also an with HYROX. I also love the
to functional me many opportunities to endurance race, so it might
fitness moves
from her try new activities. I had a take some people an hour
army days go at so many things, such but it can take others three
as CrossFit and horse riding hours. You’ve got 8K of
and Nordic skiing. Every running in there and,
weekend, there would be a between each kilometre,
sporty competition to enter, there’s a functional fitness
which was great for me as workout station (with things
army life could get a bit such as rowing, sandbag
boring. You meet lots of lunges, sled pushing and the
lovely people in the army, farmer’s carry) to complete.
but there’s also lots of A lot of the functional moves
waiting around (which they are similar to things I had
don’t tell you about), and to do in the army, such as
lots of cleaning and counting carrying two Jerry cans
rifles. It’s not like the TV while walking for as long as
show Our Girl, but I wish possible, so I had a feeling I’d
it was! be quite good at it.
Danny and I booked in for

‘HYROX is like a big sports our first HYROX race the
day after we watched the
rave held in an arena. The World Champs. The format
atmosphere is incredible – is always the same wherever
you race, and you can either
everyone’s there to compete’ enter by yourself in the Open

Hague and her
partner have
COVER INTERVIEW
qualified for the
Hyrox World
Champs in June
fact that it’s so inclusive. I’ve

seen a girl in a wheelchair
finish it, and recently, I
watched a guy with cerebral
palsy finish an event. HYROX
has a 98 per cent finish rate,
which is one of the highest
numbers for a competitive
fitness event. I think that
shows that anyone can do it.
The travel aspect of HYROX

also feeds into the
attraction. I’ve travelled to
so many cities since I started
competing. Since doing
Warsaw with Danny, I’ve
done four solo races and
two women’s doubles with
different female friends
at places including
Copenhagen, Birmingham,
Dublin, London, Manchester
and Vienna. I’m sure there’s
a HYROX event happening
every other weekend
somewhere in the world.
The UK events sell out
within 24-to-48 hours, so
we go to the ones abroad
because they’re not so busy.
My training has a lot more

structure now, and I’m
taking it very seriously.
Before HYROX, I would go
on the occasional run and lift
weights at the gym, but
I wouldn’t really see any
improvements. Now, my
old boss Aaron Woodman
is my coach, and I train
progressively seven days a
week. If I wasn’t following

COVER INTERVIEW
ZOE’S
a programme, I don’t think macros, but I didn’t really FAVE
MOVES!
I’d be doing half the amount notice a difference. Now,
of training I’m doing now. I just eat when I’m hungry.
But when you’re paying for With all the training I’m
training, you want to get the doing, I’m always hungry and
most out of it, don’t you? I’m always eating. You’ve just
got to fuel yourself properly
My workouts incorporate if you want to perform well. BURPEE
a mix of interval training, Squat down and put your hands on the floor
in front of you. Kick your feet back and hold a
strength work, HYROX I noticed the biggest
plank position. Lower yourself until your chest
movements and recovery. changes to my performance and thighs are close to/on the floor (A). Jump
On Mondays, Wednesdays when I started following a your feet back in towards your hands and
and Fridays, I focus on high-protein diet. I use a lot jump immediately up (B). That’s one rep.
active recovery with easy of Myprotein products
30-minute runs where I try because they’re so easy to
Zoe’s top tip:
to keep my heart rate as use on-the-go, especially If you struggle with jumping,
low as possible. I’ll do the Clear Whey Protein try stepping up instead.
strength and HYROX training Powder (£35.99 for 35 This is easier on the legs.
on Tuesdays, Thursdays and servings; myprotein.com).
Saturdays, and I’ll finish I put a scoop in practically
the week with a big HYROX every drink I have for an easy
session on a Sunday 20g of extra protein, and
morning. It’s a lot, but I have it’s something my body is
the time, and my training familiar with when I travel.
goal is to qualify for the Staying fuelled can be hard
World Champs on my own, when you’re in a new city,
especially as Danny has so I stick to things like eggs,
already qualified for the porridge and toast to avoid
things going horribly wrong.
A
‘You’ve got to fuel Becoming an ambassador
yourself properly for HYROX was a no-brainer
for me. I was already posting
if you want to about competing at events
perform well – I’m and spreading the word, so
I was doing the job anyway.
always eating’ I’ve had so many messages
from people saying they’ve
Men’s Singles. I don’t know only signed up to do a
if it will happen this year, HYROX race because they’ve
but I have faith that it will seen me doing it, and that’s
happen at some point in the really lovely to hear. Right Words: Joanna Ebsworth | Photography: Eddie Macdonald
future. [At the time of now, my future is HYROX

writing, Zoe achieved an because I’ve got an event
8th place at the HYROX every month for the next
European Championships, six months. But I’m also
with a new personal best getting married to Danny in
of 1.14.02] July, so my hen-do will be
happening at some point.
In terms of recovery, We’re made for each other.
I’m early to bed and not Once he gets back, I’m sure
that early to rise! I also we’ll either be really busy
recover with the help of travelling doing HYROX on
good nutrition. I’ve gone our honeymoon, or just
through phases of counting taking it very easy
my calories, micros and for two weeks! B

COVER INTERVIEW
WEIGHTED LUNGE
Holding a moderately heavy dumbbell in each
hand, step your left leg forward (A) and lunge
by lowering your hips to the floor and bending
both knees (B). The back knee should come
close to the ground and the front knee is
directly over the ankle. Push off with your back
foot and lunge forward again. Continue for 10m
and then turn around and lunge-walk back.
Zoe’s top tip:

If you feel a bit wobbly, place your
feet wider apart to aid your balance
and help with stability.
A B
THRUSTER
Stand with feet shoulder-width apart. Hold a
medium-weight dumbbell in both hands at
shoulder height. Squat down to a 90-degree
position (A) and explode back up, driving the
dumbbell overhead (B). Hold for a second then
lower the weight as you squat down to repeat
the sequence.
Zoe’s top tip:

For HYROX wall balls, you must
squat past parallel to get a rep.
Try this when doing thrusters!
A B
BALL SLAMS
Stand with feet shoulder-width apart and hold a
medicine ball in both hands. Explosively rise up
onto your toes and raise the ball overhead (A).
Reach up as far as you can, bend your legs and
slam the ball onto the floor in front of you (B).
Catch the ball when it bounces and repeat.
Zoe’s top tip:

Try rising up onto your tip toes – Turn to page
a bit of height will help because you 60 to train
have further to throw down. for your own
A B Hyrox event

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FIT BODY | LOWER-BODY WORKOUT
READY SINGLE-LEG BOX SQUATS

Targets: quadriceps, glutes, hamstrings, calves and core stability
Reps: 12-15 each side
FOR LEG • Begin by sitting on the edge of the box with your back straight,
chest proud and hands clasped in front of you. Place your feet flat
DAY?
on the ground with your lower legs completely vertical. Lift one leg
slightly off the ground and press into the ground with the other
leg – this is your start position (A).
• Leaning slightly forward, begin to stand (B). Continue all the way
up to stand on the one leg, squeezing your glutes at the
Target your glutes, top and keeping the other leg lifted off the ground (C).
• Reverse the movement, slowly lowering down to sit on the box
legs and even abs with again, then repeat on the other leg.
this lower-body and
core strength session Top tip: Be sure to keep your knee tracking in line with your foot –
don’t allow it to cave inwards.
from personal trainer
Ellie Adomaite A
I
f you want a stronger lower
half, it might be tempting to
do basic squats every day,
but when it comes to building
strength in the core, glutes and
legs, it’s important to work your
muscles from all angles.
‘This low impact core and
lower-body workout requires
minimal equipment and is
designed to improve your
strength and stability, with
exercises to highlight and
improve any imbalances,’
explains Ellie Adomaite,
personal trainer and PT
support manager at YOUR
Personal Training
(yourpersonaltraininguk.
co.uk). ‘It’s perfect for
strengthening the glutes and
hips, along with the quads, B C
hamstrings, abdominals,
obliques and lower back.’
HOW TO DO IT
Exercises should be performed
slowly, focusing on control and
muscle engagement. Try to
squeeze the targeted muscles
throughout each repetition and
every exercise. As you progress,
you can increase the number
of repetitions and sets you
perform, and also focus on
holding each contracted
position for slightly longer.

A FIT BODY | LOWER-BODY WORKOUT
REVERSE LUNGES
Targets: quadriceps, glutes, hamstrings, calves and
core stability
Reps: 12-15 reps each side
• Start by standing tall, feet close together, core

engaged and hands clasped in front of your chest
– this is your start position (A).
• With one leg, take a large step directly backwards,
placing your toes on the ground and keeping the
heel elevated.
• Lower down into your reverse lunge, keeping your
knees in line with your feet, and your hips and upper
body central. Keep lowering until your back knee is just
off the floor (B).
• Then, stand up and lift the rear foot back to the start
position, before repeating on the other leg.
A
B
SINGLE-LEG GLUTE BRIDGES

Targets: glutes, hamstrings, lower back and
core stability
Reps: 10-15 each side, with a hold at the top
of each repetition
• Begin by lying on your back with hands

by your side and legs extended. Draw one
foot back and place it flat on the ground so
the ankle is in line with the opposing knee
– this is your start position (A).
• With your core tight and glutes squeezed,
push into your bent leg and lift your hips
up to the sky, keeping your opposing leg
straight (B). Hold this position by squeezing
your glutes and hamstrings while pressing
the foot and upper back into the ground.
• Reverse the movement, lowering to the
ground slowly and repeating on the same
leg. Perform all your reps on one side, then
switch legs and repeat on the other side.

PLANK Variation - easy option

Targets: core (rectus abdominis and
transverse abdominis), shoulders and
lower back
Reps: Hold for 30 seconds
• Come into a plank position, with your

hands around shoulder-width apart, fingers
facing forward and feet extended out
behind you (the feet can be together or
placed slightly apart). Keep your arms
locked and aim to protract your shoulder
blades, pushing them forwards while
pushing the ground away from you. engaged, aim to hold this elbows and rest on your
• Engage the core and draw your lower back position for 30 seconds to start forearms. This ‘easier’ variation
up towards the sky, rotating your pelvis and with, gradually increasing the is still tough, so don’t be hard on
tucking your tailbone in – this is essential time as you progress. yourself if you struggle to hold it
as it will stop the hips sagging and minimise for 30 seconds!
pressure on the lower spine. Top tip: For a slightly easier
• Keeping your whole body tight and variation, simply bend your

DEADBUGS A
transverse abdominis), hip flexors, glutes
and quadriceps
Reps: Aim for 20 controlled reps on
each side
• Begin by lying flat on your back with your

tailbone tucked so your lower back is flat on
the ground. Lift your arms and legs directly
upwards, keeping your arms straight and
knees bent at 90-degree angles – this is
your start position (A).
• Start to extend and lower one leg while
simultaneously lowering the opposite arm
towards the ground above your head, until B
both are parallel with the ground. Make sure
you don’t twist your body or let your hand
or foot touch the ground (B).
• Slowly reverse the movement back to the
start position, then repeat on the other side.
UNILATERAL
BANDED-GLUTE
KICKDOWN
transverse abdominis), hip flexors, glutes
and quadriceps
Reps: 10 reps on each leg, with a heavy
resistance band (15-20 with a lighter band)
• Begin by lying flat on your back with your

B legs raised and knees bent at a 90-degree
angle. Loop a resistance band around the
soles of your feet and hold the other end
close to your body with both hands – this is
your start position (A).
• Slowly extend and lower one leg,
squeezing the quads and glutes as you
do so, until it is parallel with the ground,
ensuring the other leg remains held at a
90-degree angle (B).
• Slowly reverse the movement, placing the
foot of your bent leg back into the band as
you near the start position. Repeat on the
opposite leg then continue alternating.
Make sure you don’t twist your hips or
upper body.

BANDED SIDE-LEG LIFTS • Anchor your band around a low anchor point, stand
Targets: gluteus medius, gluteus minimus inside the band facing sideways to the anchor and step
and hip abductors away to bring some tension onto the band on your
Reps: 8-10 reps on each leg, with a heavy outside leg. Stand up tall with core engaged, then
resistance band (15-20 with a lighter band) place your weight on your inside leg – this is your
start position (A).
• Slowly lift the outside leg up and out to increase the
tension on the band, slightly externally rotating your leg
as you do so – this will place more tension on the glutes.
Lift as high as you can with the band, squeezing at
the top for a split second (B), before slowly reversing
back to the start point.
• Perform all repetitions on one leg before turning around
and repeating on the other side.
A B

A
Words: Lily Smith and Ellie Adomaite | Model: Ellie Adomaite | Photography: Marcel Grabowski for Action Group
LYING BANDED CLAMSHELLS

Targets: gluteus medius, gluteus minimus and
hip abductors
Reps: 10 reps, with a heavy resistance band
(15-20 with a lighter band)
Ellie Adomaite is a personal • Lie sideways on the ground, placing your lower
trainer, online fitness coach forearm on the ground to support your upper body.
and bikini competitor at With feet stacked on top of each other and legs bent at
IFBB federation. She is
90-degree angles, place a resistance band around your
also a personal trainer
support manager at knees – this is your start position (A).
YOUR Personal Training • Lift the upper knee as high as possible, ensuring
(yourpersonaltraininguk.co.uk), a launchpad you keep the feet together, and squeezing the hips and
offering innovative courses, resources and support glutes at the top (B).
for those seeking a career in personal training. Find
Ellie online at instagram.com/ellie_adams_fitness
• Slowly lower down and continue your repetitions, then
swap sides and repeat on the other leg.

FIT BODY | ACTIVE TRAVEL
Summer
ÉRIBEL
When you imagine Méribel, hot chocolates and snow-capped mountains probably
spring to mind. But the summer season brings out a whole new side to this
Alpine playground, writes Lily Smith, who enjoyed a sunny trip in the great
outdoors, filled with hiking, yoga, horse riding and more…

Méribel’s amazing cafés

include Le Blanchot,
‘I was greeted
near Altiport Forest by spectacular
views across
the surrounding
mountains
and valleys’
osteopath and physiotherapist.
Although I’m a yoga-lover I had
never tried Pilates before, so
I appreciated the opportunity to
stretch and strengthen my body
with the help of someone so
knowledgeable. Exercising with
the sunshine and gentle breeze
is always a bonus, too.
Next up, it was time to put my
lift pass to use with a gondola
trip and chair lift ride all the
way up to the Tougnète summit,
where I was greeted by
spectacular views across the
T
he sun was shining as is super handy for travelling surrounding mountains and
I touched down at Lyon between Méribel Centre and valleys. While a chair lift ride up
airport, ready to begin the surrounding areas. or down a mountain might be
the lengthy car journey up seen merely as a necessity in
the winding roads into the MOVEMENT, MOUNTAINS between destinations, these
mountains. After a couple AND ME-TIME gentle journeys were some of
of hours spent gazing out the The next day began with a my favourite memories from the
window at endless scenic views, private outdoor Pilates session entire trip: there is something so
I arrived at Hotel Le Savoy with Dal Zotto Christelle, a local all-consumingly peaceful about
(hotel-savoy-meribel.com) in
the heart of Méribel Centre.
Once I had unpacked, I grabbed
some ice cream from the bakery
next door – Boulangerie les
Glaciers (maisonbraissand.com)
– and headed out to explore the
town, which was still haloed by
blue skies and warm sunshine.
The enchanting streets of
Méribel are lined with picture-
perfect chalets and log cabins
(which look as beautiful
bathed in sunlight as they
do blanketed in snow), alongside
an abundance of shops selling
discounted ski gear ahead of
the winter season and a plethora
of restaurants and cafés. I also
investigated the free bus
service, the Méribus, which runs Soak in the views at an
outdoor yoga class with
seven days a week during the
Marcela on Lake Tueda
winter and summer seasons, and

being sat on a slowly swaying Go on horse-riding treks

chair lift, completely alone, around Lake Tueda with
Le Ranch Nordique
surrounded only by the quiet
background melody of nature
and the beautiful, expansive
views before you.
With a few hours of free
time before me, I gratefully took
my time at the summit, soaking
up the scenery and enjoying a
leisurely hike with me, myself
and I, before heading back down
the mountain. Prior to this trip,
I hadn’t done much solo-
traveling or solo-hiking before.
But, as I came to realise,
spending time alone in nature,
enchanted by awe-inspiring
surroundings and with
absolutely nowhere, nothing and
no-one to rush back to, really
brings you home to yourself:
it melts away stress and leaves
you feeling grounded, energised
and balanced. There’s simply
nothing else quite like it.
‘Spending time alone, enchanted by

awe-inspiring surroundings, really
brings you home to yourself’
After making my way back
Méribel is filled with down from cloud nine, I headed
picture-perfect Alpine over to the spa at Parc
chalets and cabins
Olympique – a bustling hub for
sports, leisure and wellness –
for an afternoon of pure bliss,
including the best massage
I have ever had. Safe to say, I
spent most of the day floating.
BACK TO NATURE
One of the main draws of
visiting the Alps in summer is
the chance to get back to nature
and immerse yourself in the lush
greenery of the forests and
meadows. I experienced this
first-hand the next day when
I was treated to a private
outdoor yoga class with Marcela
(yoga-meribel-courchevel.com),
complete with energising
asana sequences, grounding
breathwork practices and

Hotel Le Savoy is in the

heart of Méribel Centre While I was only there for
three days, I truly soaked up the
fullness of summer in Méribel.
It was an adventure fuelled by
mindful movement, relaxation,
and nature (and yes – delicious
French food and wine, too).
Whether you’re familiar with
the ever-popular Méribel
ski season or not, I highly
recommend taking the time
to experience and appreciate
what’s under the snow, too.
With an endless array of
things to do, from hiking and
horse-riding to yoga and Pilates
– to more adventurous pursuits
such as paragliding and
canyoning – it’s the perfect spot
if you’re after an outdoorsy
getaway that’s filled with
sunshine, spectacular scenery
and seriously good food.
Lily and the beautiful

but ‘naughty’ Prince
stunningly serene views of Lake beautiful Prince, who had a

Tueda. Marcela then led me on reputation for being naughty,
a guided barefoot walk through as I later experienced for myself
the Altiport Forest, where we – we mounted up and set off.
spent time walking in peaceful Based on my previous horse-
silence, meditating on nature riding experiences, I was
TRAVEL FACTS:
• Lily stayed at Hotel Le Savoy
and feeling the earth through half-expecting to be led round
Méribel (from approx. £120
our feet. The whole experience in circles to start with – but we per night in summer, hotel-
left me calm, collected and wasted no time in heading savoy-meribel.com)
reconnected to nature. straight out to the trails, much • In July and August, return
On my final day, I made my to my slight initial bewilderment. flights between London
Words: Lily Smith | Photography: Sylvain Aymoz
way to Le Ranch Nordique However, once the I grew and Lyon start from approx.
(ranchnordique-meribel.com) accustomed to the motions and £60 per person.
for a guided horse-riding trek felt more stable, I was able to • Restaurants to try in Méribel:
Le Savoy (hotel-savoy-
to Lake Tueda. As someone settle into my horse’s rhythm,
meribel.com), Le Blanchot
with very limited horse-riding gaze out at the tranquil views, (leblanchotmeribel.com),
experience (i.e. I sat on a pony and fully absorb this magical Brasserie Le 80 at La
a handful of times as a child experience – even when my Chaudanne Hotel & Spa
before being guided round in horse’s naughty streak came to (chaudanne.com), Le Clos
circles), a full-on trek across fruition when he tried to take us Bernard (closbernard.com),
Fifi (fifi-restaurant.com),
variable and uneven terrain both for a swim in the lake! All in Jacks (jacksbar.fr).
was a big step-up for me. After all, it was a wonderfully special
• Find out more about Méribel
brushing down our assigned way to bring my time in Méribel at meribel.net
horses – mine being the to a close.

FIT BODY | FIT MAMA
Get Moving
An increase in energy levels during
the second trimester of pregnancy
may leave you itching to get moving.
This prenatal flow can help…

FIT BODY | FIT MAMA
T
he second trimester is weight gain, by providing relief trimester include any pose
typically – although, to structures such as the lower laying prone on the belly or
granted, not always – back, chest and thoracic spine,’ any poses that causes mum
a time of more energy, less says Cara Forrester, director to feel dizzy,’ adds Forrester.
nausea and a renewed zest of education at The MINT Prjct Want to go one better?
for getting moving. And while (themintprjct.com). Wondering Mobility and recovery app
you’ll experience the exhaustive what moves to do? Forrester pliability (pliability.com) has got
days of falling asleep at 5pm recommends trying poses such your back with Pregnancy Paths,
again during the third trimester, as seated straddle, bound angle, guided mobility routines for
for now, it seems like a good banded pass-throughs and all trimesters. Loved by mum
idea to harness some of that side-lying book opener. and six-time CrossFit Games
pregnancy energy! Don’t opt for prone moves, champion, Tia-Clair Toomey-Orr,
Sound familiar? Then it’ll really and during the second trimester and made in collaboration with
help to know how best to stay (particularly after 16 weeks), pregnancy and postpartum
active during this time, and you should also avoid exercise fitness team, The MINT Prjct,
mobility exercise is a great that involves lying on your back the mobility sessions combine
option. ‘As the belly and breasts for longer than a few minutes, yin yoga, movement flows and
start to grow bigger and as the weight of bump can press stretches to improve movement
become more prominent in the on a main blood vessel and health during pregnancy. Give it
second trimester, mobility helps lead to a drop in blood pressure. a go today with this Pregnancy
the body deal with the potential ‘Some poses that might start to Paths second trimester session.
associated aches and pains of feel uncomfortable during this Aches and pains, be gone!
PUPPY DOG
Targets: upper back, mid-back and
torso, easing any tension you have
in those areas
• Start on your hands and knees.

• Slide your arms far out in front of you
with your palms flat and fingers spread.
• Make sure you keep your hips over
your knees.
• Hold for 1-2 minutes.

FIT BODY | FIT MAMA
DOWN DOG
Targets: shoulders, spine and hamstrings, strengthening
the upper body, opening the backs of legs and
elongating the spine
• Start from your hands and knees.

• Tuck under your toes and press your tailbone toward
the sky.
• Press into your hands firmly, at roughly the width of
your shoulders.
• Press your feet down towards the ground, at roughly
the width of your hips.

FIT BODY | FIT MAMA
DRAGON POSE
Targets: releases quadriceps
and aids sciatic pain, deeply
opening the hip and groin area
• Start on your hands and knees.

• Step your left leg forward
and lengthen your right leg
behind you.
• Bring your hands to your left
knee, keeping your spine tall.
• Sink into your front left knee
allowing your right upper leg
to release towards the floor.
• Hold for 1-2 minutes then
switch sides.
CHILD’S POSE
Targets: elongates the spine and helps release tension
throughout the body
• Start from your hands and knees.

• Sit your butt back toward your feet and let your forehead
come to the ground.
• Walk both hands out in front of you, palms facing the ground.
Words: Sarah Sellens | Photography: Shutterstock / Pliability

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FIT FUEL | NEW PRODUCTS
FUEL UP
Keep your eyes on the finishing line with the help of this
month’s fit fuel foods and drinks
Bone booster
If you don’t have hours of spare time to devote to boiling up
your leftover chicken carcass, Freja Chicken Bone Broth
(£6.99, frejafoods.com) is a no-fuss way to recharge with all
the nutritional goodies found in the animal-based stock. Each
convenient sachet contains three decent-sized portions which
are laced with nutrients such as collagen and glycine to support
connective tissues and ligaments after your workouts. Prepared
in small batches using natural ingredients, the tasty broth can
be used to jazz up soups, ramen, risotto and stews.
Crunch time
Want to relive those classic breakfasts you loved as a child,
minus the eye-wateringly high sugar content? Mix up your
breakfasts with Surreal Cereal Variety Pack (£24, eatsurreal.
co.uk). Offering an alternative to the ultra processed brands
that line the supermarket shelves, each cereal variety
combines 12-13g of plant-based protein, gut-boosting fibre
and zero sugar, and, to top it off, the whole range is suitable
for vegans. The variety range features a cinnamon cereal,
frosted flakes, cocoa hoops and peanut butter-style
cheerios, so there’s no chance you’ll get bored.
Words: Louise Pyne | Photography: Various brands
Supercharged h20
Magnesium, a multi-functional mineral that’s
classed as one of the spark plugs of the body, helps
everything from stress and sleep to repairing
muscles after your workouts, but a whopping
70 per cent of us don’t get enough. If you’re
looking for an easy way to top up levels whilst
keeping your body hydrated, sip BetterYou
Magnesium Water range (£19.99 for a 12-pack,
betteryou.com). The hard-working formula features
three different blends, combining fruit, citrus and
botanicals to help you to sustain your daily goals.

FIT FUEL | NEW PRODUCTS
Green machine
A healthy morning routine helps us to make better informed diet choices for
the day ahead, so add a scoop of Shreddy Supergreens (£34, shreddy.com) to
your breakfast shake for an invigorating start to your day. The exotic pineapple
and mango flavoured powder is crammed with five billion pre- and probiotic
bacteria, plus 24 antioxidant-rich ingredients, along with no-nonsense beauty
boosters including biotin and vitamin C. Now there’s a winning way to redefine
your usual morning breakfast.
Protein powered
Nail your post-workout
protein needs
with Purition’s plant-based
Mixed Berry Powder (£20,
purition.co.uk). With a
focus on complete amino
Cup of sweetness acids, it contains pea,
We love, love, love this new launch from one of our favourite nut pumpkin, sunflower and
butter brands. Pip & Nut Espresso Dark Chocolate Peanut cups hemp protein, along with
(£1.75, pipandnut.com) are moorish plant-based bites which are nuts and seeds to help
perfect for on-the-go snacking or when you need a burst of energy rebuild muscle fibres after
to fuel training. Each cup combines peanut butter made from a tough training session.
high-quality Argentinian peanuts paired with Columbian The creamy and fruity
coffee-flavoured dark chocolate to satisfy a sweet tooth. flavour offers everything
your body craves for
speedy fitness recovery.
Gut goodness
Fermented foods are all the
rage right now thanks to their
offerings in encouraging a
more diverse microbiome.
And if you’re striving to
include more of these gut-
friendly foods in your diet to
support the digestive system,
Graham’s Protein 25 kefir
yoghurt (£1.09, aldi.co.uk )
could be just the ticket. The
dairy-based formula naturally
helps those good gut bugs
thrive, and the creamy, tangy
fruity flavour will tickle your
taste buds, too.

FIT FUEL | WORKOUT FOOD
EAT
Wondering how to fuel

those long-distance runs,
or what to eat after a
heavy strength session?
Our expert panel has the
need-to-know answers…

Q HOW SHOULD I FUEL RUNS THAT

LAST FOR MORE THAN AN HOUR?
Quick bursts of carbs
ensure your glycogen
stores stay topped up
Chrissy Arsenault, registered
dietician for Trainer Academy,
says: ‘You may have heard
of marathon runners “carb
loading” in advance of their
races. Before long-distance runs, consuming
easily digestible carbs is important. Fuelling
up on carb sources such as pasta, bananas
and rice helps ensure that your glycogen
stores have enough glucose to release
during your runs – this is what provides
you with energy during your run.
‘Throughout your run, if you have the
opportunity to bring fuel with you that will
give quick bursts of carbohydrates (cyclists
love energy gels in their back pocket!),
you can also replenish your energy levels ‘After your run, it’s to replenish glycogen
and maintain blood sugar levels during important to consume stores. Eat light meals
long-distance runs. Some of my favourite adequate lean proteins to until your body is back in
fuel options for when I’m running formal help with muscle recovery, a rest and digest state –
races include energy bars and the Gatorade growth and repair, eating too much can cause
hydration stations. alongside plenty of carbs digestive problems.’
Q IS IT OKAY TO EXERCISE
ON A FULL STOMACH? Q WHAT SHOULD I EAT AFTER
DOING STRENGTH WORK?
Caroline Mason, of Baldo and Nigel Mitchell, elite sports nutritionist and
Mason nutritionists, says: dietician, says: ‘A heavy
‘No. You want to be using strength session will potentially
your parasympathetic nervous result in the muscles being
system after you eat, as this is fatigued and stressed. This
your “rest and digest” function. This mode facilitates adaptation (getting
is when digestion and absorption takes fitter, faster and stronger). Nutrition plays a
place, so you need to be calm and relaxed role in supporting these adaptations, and
to effectively transport food and turn it key nutrients include protein (amino
into energy. If you aren’t, you may notice acids) and natural antioxidants such as
digestive complaints such as bloating, those we get from plants.
burping, gas, acid reflux, change in bowel ‘The proteins are used by the body
movements and that feeling of being to repair and rebuild muscle after your
uncomfortably full. workout. The antioxidants can help to
‘When it comes to eating after exercise, support functional recovery and reduce
timing-wise everyone is very different – muscle soreness. The amazing thing about
it is dependant on digestive ability and also nature is we can get this from foods. Having
what type of foods have been consumed. foods high in protein – such as milk, fish
For a ball park figure, 90 minutes is a good and meat – are great providers of protein.
time. You can also help Foods such as pistachios are also a great
speed up your digestion option as they not only provide the protein
by doing belly breathing needed, but are one of the only foods
before and after you that provide protein and plant antioxidants
eat, to ensure your together. Some people like to use a shake,
parasympathetic which can work with the right ingredients,
nervous system is but you can also keep it simple and have
switched on.’ some pistachio nuts.’

Q HOW SHOULD I FUEL MY CARDIO

AND WEIGHTS WORKOUTS?
James Moran, registered
dietician and performance
nutritionist at Marylebone
Health Group, says: ‘If the
session is intense or long,
carbs are crucial for maximising your
performance. Lifting a bit heavier, running
longer or faster, or doing more reps helps
you to get fitter. Fuelling these workouts
maximises the result. I see many athletes Q HOW MUCH SHOULD I DRINK BEFORE,
AFTER AND DURING A ONE-HOUR WORKOUT?
who don’t eat before workouts, thinking Abbie Watkins, nutrition coach at OriGym, says:
that this will help them to lose weight. ‘Proper hydration is required to optimise
The reality is that, over time, the quality your cardio performance, but exactly
of their workouts becomes sub-optimal, how much fluid you need depends on
day-to-day energy levels dip and they will factors such as the intensity of your
often have food cravings away from their workout, your body weight and the
workout, leading to over-consuming calories weather conditions. While it’s important to pay
and not getting the body composition attention to how much you drink before, after and
changes they’re seeking. during a workout, you should also keep hydrated
‘A good pre-workout snack should be throughout the day. This is true of every day, but
based on carbohydrate, and easy to digest. especially if you have a workout planned!
The closer to a workout, the smaller and ‘As a rough guideline, the ACE [American Council on
lighter it needs to be. If a workout is less Exercise] suggests you can increase your hydration
than 60 minutes, then water is fine to levels by drinking around 500ml of water two-to-three
maintain hydration, but longer or intense hours before you work out, and then another 250ml
sessions may benefit from a small amount 30 minutes before you start exercising. It’s important
of carbohydrate from a drink, energy gel or to note that these are only general guidelines, so you
some sweets to maintain energy levels. should still pay attention to your own body and drink
‘Some good options include a bagel more water if you feel you need it.
with jam or, if less than 90 minutes before ‘During cardio, you’ll benefit from sipping water
a session, you can include some protein in 20-minute intervals. This will help sustain your
such as egg or chicken to optimise muscle endurance levels as it will help transport blood and
protein synthesis. Too close to a session, oxygen to working muscles, and keep your electrolytes
these foods may sit heavy on the stomach. balanced to help keep your muscles functioning. After
‘Smoothies can be easy to digest if your workout, it’s important to drink plenty of water
training early, and provide a good source to rehydrate you, restore electrolyte levels and facilitate
of carbohydrate. Adding a scoop of whey muscle repair and growth. Look out for signs of
protein or few spoons of Skyr can boost dehydration to make sure you stay properly hydrated,
the protein content, which can support including feeling thirsty, fatigued or experiencing
muscle growth and recovery.’ headaches or dizziness.’

preventing energy drops caused

by simple sugars, while still Q DO I NEED TO
REFUEL AFTER A
supplying ample energy for LOW-INTENSITY SESSION?
the workout. Additionally, the Dr Linia
portion of vegetables helps you Patel, sports
feel satiated without feeling dietician at Pure
heavy, adding more fibre to your Sports Medicine,
meal. The diced chicken breast says: ‘If your
supports muscle repair and exercise session is low intensity
growth, while olive oil and or lasts less than an hour, you
Eat a well-balanced
meal three hours sunflower seeds contribute don’t need to proactively refuel
before training to optimal energy levels. after it. However, it’s important
‘If you prefer morning to remember women in their
Q WHAT SHOULD I EAT

BEFORE A WORKOUT
exercise, aim for a breakfast
with similar macronutrients.
reproductive years perform best
and adapt well to their activity
TO BUILD MUSCLE? For instance, you could enjoy in a fuelled state. This means
The nutrition team at The Body a pot of Greek yoghurt with that, depending on when you
Lab (thebodylablondon.com) berries and oats or, for those do your session and if you have
say: ‘We all understand the who prefer salty breakfasts, done it in a fasted state or not, it
importance of optimal post- a wholegrain bagel with an may change your need to refuel.
workout protein intake for egg, cream cheese or smashed ‘For example, if you have
muscle growth, but what should avocado and some rocket. eaten before your session then
you eat before a workout to ‘In terms of supplements, you probably do not need to
achieve the best results? ensure you maintain adequate refuel. However, if you did your
‘To foster muscle growth, you vitamin D levels and a good session fasted, you may need
must perform at your highest intake of omega-3 fatty acids to refuel with a snack or meal
capabilities. How can you and magnesium. Lastly, that contains carbohydrate and
achieve this? Optimising muscle remember to stay hydrated, as protein as well as some vitamins.
growth involves a combination dehydration can significantly This could be some muesli with
of factors, including progressive impact both performance and Greek yoghurt and some fruit,
overload in your training routine subsequent muscle growth. or a bowl of quinoa with chicken
and maintaining adequate Also, bear in mind that your and veggies. Remember, we
nutritional habits. training performance and are all individuals, and your
‘First, it’s crucial to consume a muscle growth may be goals may be different to
well-balanced meal three hours influenced by your menstrual someone else, so if you want
before your workout and avoid cycle, so plan your training personalised advice, it is best
heavy meals less than an hour sessions accordingly.’ to see a sports dietician.’
before exercising. This entails
incorporating a source of Post-exercise, if you
complex carbohydrates (whole trained in a fasted state,
snack on fruit and yoghurt
grains, brown rice, sweet
potatoes, oats), protein (chicken
breast, salmon, tofu), healthy
Words: Sarah Sellens | Photography: Shutterstock
fats (avocado, extra virgin olive

oil, nuts/seeds) and, finally,
some fruits and/or vegetables.
Easy to say, but what does this
mean in practice? For instance,
consider a quinoa salad with
diced chicken breast or tofu,
topped with extra virgin
olive oil and sunflower seeds.
This meal will provide complex
carbohydrates and fibre,
maintaining steady, balanced
blood glucose levels, thus

FIT FUEL | RECIPE IDEAS
MAKE NOW
Need a low-calorie dinner that you can whip up in next-to-no time? These
speedy recipes from creator of the Sugar Pink Food blog, Latoyah Egerton,
are all less than 600 calories and will keep in the fridge or freezer
WHITE TURKEY CHILLI

Refrigerate for up to five
days, or pour into freezer
bags and freeze for up to six You’ve heard of a chilli • Low-calorie cooking
months. Defrost and reheat con carne, but have you spray
fully before serving heard of a white chilli? • 60g sliced pickled
It is essentially the same, jalapeños, to serve
but without a tomato
base, and involves Method
switching kidney beans 1. Spray a large saucepan
for cannellini beans. It’s or casserole dish with
delicious served with some low-calorie cooking
rice or tortilla chips spray and place over a
medium heat.
Makes: 4 portions 2. Add the onions and
Prep time: 10 minutes garlic and fry for 3
Cook time: 20 minutes minutes until softened,
Calorie count: 490 then add the turkey and
calories per portion fry for 5 minutes until
browned, breaking up
Ingredients the mince with a wooden
• 2 onions, diced spoon as it cooks.
• 2 garlic cloves, diced 3. Add the drained
• 500g extra-lean, 5% fat cannellini beans, chilli
minced turkey powder, paprika, garlic
• 2 x 400g cans granules and cumin, and
cannellini beans the salt and pepper,
• 3 tsp red chilli powder and stir well.
(or to taste) 4. Squeeze in the juice
• 1 tsp sweet paprika from the limes, then
• 1 tsp garlic granules add the stock and reduce
• ½ tsp ground cumin the heat to low. Cover the
• Large pinch each of sea pan and simmer for
salt and freshly ground around 10 minutes.
black pepper 5. Stir through the cream
• Juice of 2 limes cheese until it has melted,
• 650ml chicken stock portion up and finish with
• 250g low-fat cream the pickled jalapeños just
cheese before serving.

HONEY, LEMON
AND GARLIC
CHICKEN THIGHS
The beauty of this chicken

dish is that it pairs well with
a range of different side
dishes, such as pasta, potatoes
or rice. This means you can
have a bit of variety
throughout the week.
Makes: 4 portions
Prep time: 15 minutes
Cook time: 35 minutes
Calorie count: 270 calories
per portion
Ingredients
• 8 skinless, boneless chicken
thighs
• 1 yellow pepper, deseeded
and sliced
• 1 onion, sliced
• Low-calorie cooking spray
For the sauce

• 2 tsp garlic granules
• Grated zest of ½ lemon and
juice of 1 large lemon
• 3 garlic cloves, finely chopped
• 4 tbsp honey
• Large pinch each of sea
salt and freshly ground
black pepper
Method
1. If cooking ahead of time,
preheat the oven to
200°C/180°C fan/Gas mark 6.
2. Spray a frying pan with
some low-calorie cooking spray
and place over a medium heat.
Add the chicken thighs and
cook for 4 minutes on each
side until browned.
3. Mix all of the sauce Prep and refrigerate for up
ingredients together in a sauce over the chicken. If cooking later in the week, to five days, to cook when
bowl. Put the pepper and allow to cool, cover and refrigerate. Pick up at step 5 you’re ready to eat, or cook
onion in a large baking dish. when ready to cook. ahead of time and reheat
4. Place the cooked chicken 5. If cooking now, bake in the oven for 30 minutes, fully before serving
thighs on top, then pour the basting the chicken with the sauce halfway through.

Ingredients
• 200g light halloumi cheese,
cut into small chunks
• Low-calorie cooking spray
For the glaze

• 2 tbsp runny honey
• 1 tsp dried chilli flakes
• ½ garlic clove, finely diced
For the orzo

• 200g orzo
• 1 red onion, sliced
• 1 garlic clove, grated
• 1 x 400g can chopped
tomatoes
• 2 tsp dried basil
• Large pinch each of sea
salt and freshly ground
black pepper
• 1 x 400g can chickpeas,
drained
Method
1. Mix the glaze ingredients
together in a dish and add
the halloumi chunks.
2. Spray a frying pan with
some low-calorie cooking
spray and place over a
medium heat. Add the coated
halloumi chunks and cook for
5 minutes until sticky, then
remove and set aside. Keep
any leftover glaze for later.
3. Meanwhile, cook the
orzo in salted boiling
water according to the
Refrigerate for up to packet instructions.
five days in a sealed
4. Spray some more low-
container. Reheat
calorie cooking spray in the
fully before serving
same pan you used for
the halloumi. Place over a
medium heat, add the onion
and garlic and fry for 2
SPICY, STICKY HALLOUMI WITH minutes until softened. Add
ORZO AND CHICKPEAS the chopped tomatoes, basil,
salt, pepper and drained
This light yet filling orzo dish is delicious either hot or cold. chickpeas, and cook for
I like to make a big batch at the start of the week and eat it for 5 minutes over a low heat.
lunch for the rest of the week. Once the orzo is cooked,
add it to the pan of tomato
Makes: 4 portions and chickpeas and mix well,
Prep time: 5 minutes then add in the cooked
Cook time: 15 minutes halloumi and any excess glaze
Calorie count: 490 calories per portion and stir to combine.

SMOKY BEAN
BURRITO BOWLS
These bowls are brimming

with Mexican-inspired
flavours, with a smoky taste
from the paprika and a little
spicy kick. You can prep the
burrito filling ahead of time
and freeze or refrigerate it,
then serve it with some salad,
rice and tortilla chips
whenever it’s needed.
Makes: 5 portions
Prep time: 5 minutes
Cook time: 20 minutes
Calorie count: 520 calories
per portion
Ingredients
• 1 onion, finely diced
• 1 garlic clove, finely diced
• 1 red pepper, deseeded and
finely diced
• 1 x 400g can each of red
kidney and cannellini beans,
drained
• 2 x 400g cans chopped
tomatoes
• 2 tsp garlic granules
• 2 tsp red chilli powder
• 2 tsp ground cumin
• 4 tsp smoked paprika Refrigerate for up to five
• Low-calorie cooking spray days, or pour into freezer
• Pinch each of sea salt and bags and freeze for up to six
months. Defrost and reheat
freshly ground black pepper
fully before serving. Make
this vegan and gluten free
To serve by leaving out the cheese
• 20g pack of microwave and tortilla chips
long-grain rice, cooked,
per portion
• 40g reduced-fat Cheddar until softened, then add the chilli onto the rice and top with
cheese, grated, per portion two cans of drained beans and the cheese, lettuce, tortilla
• Shredded lettuce fry for 5 minutes. chips, coriander and lime
• 15g tortilla chips per portion 2. Add the chopped tomatoes, wedges for squeezing.
• Coriander leaves garlic granules, chilli powder,
• Lime wedges cumin and paprika, and season
with the sea salt and black
Photography: Uyen Luu
Method pepper. Lower the heat and

1. Spray a frying pan with some simmer for 10 minutes until
low-calorie cooking spray and Recipes taken
reduced to a thickened sauce.
from Slimming
place over a medium heat. Add 3. Allow to cool, then and Speedy by
the onion, garlic and diced refrigerate or freeze. Latoyah Egerton
pepper and cook for 3 minutes 4. When serving, pile the hot (£22, Greenfinch)

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FEATURES | MICRO-DOSING

Micro-dose
Breaking down nutritional habits into digestible things to do every
day will help navigate an intentional path towards your workout goals
M
ost of us would agree that importantly, they are less likely anthocyanin antioxidants, and
having a long-term fitness to compromise your fitness and it’s also rich in special compounds
goal helps to keep us performance,’ explains nutritionist called nitrates which help you to
motivated. Setting clear fitness Caroline Hind. work harder in the gym. ‘The nitrates
intentions keeps us accountable Ingraining these mini steps in beetroot help boost the nitric
for the gym workouts that we’re into your daily diet will help to oxide in your blood to dilate blood
tempted to skip come a rainy shape your goals into a reality, so vessels and respiratory tubes,
Monday evening, and inspires us it’s time to shift your focus and improving breathing and circulation.
to consistently align our training devote your attention to micro- Beetroot not only makes sure your
routine with a wholesome diet. In dosing daily ‘do’s’. After all, when muscles receive the blood, oxygen
short, aspirations ensure that our you can do the small things, the big and glucose they need for optimal
fitness dreams edge that little bit things naturally follow. function, it also protects your
closer to reality. We all want to body from free-radical damage
make progress towards our goals Pre-workout and boosts energy production,’
as quickly as possible, but there are CHUG BACK BEETROOT JUICE shares Hind.
times when our grand plans can feel There’s so much to love about Concentrated beetroot juice
out of reach, causing a downward beetroot. The purple powerhouse is your best bet to ensure you
spiral that leaves us stuck in a rut. is packed with anti-ageing consume enough to feel the effects
When it comes to complementing – even the science says so. One
our fitness routines with our diet, study by the University of Exeter
taking a different approach could found that drinking 500ml beetroot
be the way forward. Proactively juice a day for a week helped
weaving healthy nutritional practices runners to go for 15 per cent longer
around our workouts might be the before fatigue set in.
best way to solidify habits so that
they become woven into our training Pre-workout
sessions. The trend of fine-tuning GRAB SOME ROSEMARY SPRIGS
the small details to reach big heights It might sound whack, but rosemary
is a buzzword known as ‘micro- can actually help to enhance your
dosing’. It involves an attainable diet fitness routine. Whilst the fragrant
maintenance plan made up of micro herb has lots of nutritional benefits
rituals that put you in the driving when added to food, you can
seat of your fitness performance. also harness a wellness hit just by
‘Small daily changes are easier to sniffing the woody sprigs. ‘Studies
make and stick to than a complete suggest the smell of rosemary
overhaul of your diet but, most improves cognitive function,

‘ The scent of rosemary
improves cognitive function,
so it’s it a great way to boost
focus before workouts’
including memory, concentration squeeze of lemon for zingy,

and the ability to stay alert, making cleansing post-workout refreshment.
it a great way to boost your focus SUPPORT YOUR
and mental flexibility for workouts. Post-workout GOALS
Just avoid inhaling rosemary ADD SALT TO WATER Check in with yourself regularly to
reinforce your long-term goals
essential oil during pregnancy,’ Sweating depletes levels of all-
says Hind. important electrolytes which are 1. Keep track
Grab a bunch and inhale right essential for cell, nerve and muscle Use a tracking app or journal
before your workout, or dab a function. These health-givers are to keep tabs on how often you
accomplish your micro-dosing
few drops of rosemary essential oil also crucial for maintaining the goals, so you can stay motivated to
on a tissue and take a few deep balance of water in your body, so hit your longer-term aims.
inhalations before you hit the gym. it’s important to top up after your
workouts and make sure you are 2. Create a micro vision board
Post-workout drinking enough water before Use Pinterest to create a mini
vision board of the little habits you
ADD ZING TO YOUR SHAKE (around 500ml in the two hours
want to implement. These could be
Refuelling with protein after a leading up to your workout) and as simple as having a giggle every
medium-to-high intensity workout is during training (around 250ml day to savouring a cup of good
vital for muscle repair and growth, to 300ml). quality coffee in the morning.
and if you want to get more bang ‘Adding a pinch of sea salt to a
3. Be vocal
for your buck, add some lemon for a glass of water after a workout is the
Shout about your new micro-
detoxifying kick. ‘Rich in vitamin C, easiest way to replenish electrolytes. dosing goals to your fitness
flavonoids and carotenoids, lemon If you have time, make your own community, be it on online forums,
juice helps protect your body electrolyte drink with sea salt and a exercise-based apps or social
against free radicals to support squeeze of lemon juice so you can media if that’s what gets you
going. Sharing your goals can help
healthy liver detoxification and be sure you’re getting potassium.
your healthy habits rub off on
post-exercise recovery,’ shares Hind. On cold days, a flask with warm others whilst also keeping you
Whizz up your protein powder broth – either salted or made from on your toes.
with coconut water, frozen banana, an organic stock cube – can be more
berries, ginger, cinnamon and a appetising,’ recommends Hind.

joint-supporting, glycine-rich ‘Omega-3 is an “essential” fatty

gelatine that you can freeze to use acid, meaning the body cannot
MEALTIME in soups or as a hot drink with a make its own but must obtain it
MICRO-DOSING pinch of sea salt,’ advises Hind. through diet, so it’s vital to ensure
HACKS sufficient intake to keep up with
Fortify your daily meals with
these blood-sugar balancing tips On recovery days the daily maintenance and repair
GET YOUR OMEGAS of joints, especially those that are
1. Drink apple cider vinegar Working out causes temporary supporting your fitness pursuits,’
Mix one tablespoon of apple cider
vinegar in a tall glass of water
inflammation in the muscles – this believes Hind.
and drink this half an hour before is a normal process as a result of Aim to eat two palm-sized
meals to increase stomach acid micro-tears to muscles which portions of oily fish a week and
for better digestion and improved happens through training. Our snack on 80g of nuts and seeds
blood-sugar balance. bodies naturally repair this damage at least three times per week to
when we rest in between workout make sure that you’re getting
2. Eat fruit before your meal
Switch your habits around and sessions, and certain nutrients can enough of the nutrient. Try to get
eat fruit before, not after, your speed up the process. in the habit of sprinkling a mix
meal because the fibre it contains Omega 3 is one of these recovery of your favourite nuts and seeds on
helps to regulate blood-sugar goodies. This fatty acid helps to your porridge or cereal, or scatter
levels. Opt for low-sugar fruits
keep joints nice and lubricated, on toast with avocado.
such as apples, pears or berries.
enhancing flexibility and agility, and
3. Get moving it is available from a wide range of Meet the expert
Gentle movement after your sources, including oily fish such Caroline Hind is a registered
meal, such as a 10-minute walk, nutritional therapist at
as salmon, sardines and mackerel,
can help your muscles to soak up personalised corporate nutrition
along with nuts and seeds. service Nutrable ( )
excess sugar in your bloodstream.
On recovery days
SIP ON BONE BROTH
Bone broth, made from boiled ‘Omega-3 helps to keep
animal bones, is packed with joints lubricated,
the amino acid glycine, which is
used to maintain and repair joint
enhancing flexibility
tissue. ‘The body can make its own and agility’
glycine, but sport and fitness
activities, as well as stress and
injury, can mean extra is needed
from your diet,’ explains Hind.
Serving up bone broth will
also provide you with a dose of
collagen to help heal weary joints,
so make sure to sip a bowl of the
nutrient-rich broth on rest days.
Words: Louise Pyne | Photography: Shutterstock
You can buy ready-made bone

broth in supermarkets, (just read
the packaging to avoid any that
are high in sodium or additives),
but it’s super easy and cost effective
to make a batch yourself when you
have some spare time. You can
portion out servings and freeze
individually until needed, so nothing
goes to waste.
‘Simmer meat or fish on the bone
for several hours, sieve it and watch
how the liquid broth turns to

FEATURES | FITNESS RACES
RACE!
HYROX is the functional fitness
event that’s taking over the workout
world. We reveal why its so popular
and how to get started
O
bstacle course races, as HYROX currently has events 1,000m SkiErg, 4 x 12.5m sled
CrossFit, Swimrun… in 24 countries and more than push, 4 x 12.5m sled pull, 80m
it’s been a moment 55 different cities. ‘I could never burpee broad jump, 1,000m row,
since a new exercise event has have imagined it would be this 200m kettlebell farmer’s carry,
whet our workout appetite, big,’ admits Mintra Tilly, Global 100m sandbag lunges and 75
so it’s no wonder that ‘fitness Race Director and Head of
racing’ – aka combining running Sport at HYROX (and the brains Almost 200,000 people
with functional movements behind the race design). ‘It are expected to compete
– has taken the workout world doesn’t matter whether you go in this season’s events
by storm. And there’s one to the UK or to Singapore, there

fitness race that’s proliferating are thousands of people who do
in the UK right now: HYROX. it and they all love it. It’s a huge
With event entries typically movement and has become
selling out in a matter of hours, such a big thing that I have to
participation in the global event pinch myself because it’s cool
has increased by an impressive to see it.’
1,081 per cent in the past five
years. In this season alone, THE FIT FORMULA
195,000 people are expected With it making such a big wave
to compete – quite the increase in the workout world, you may
from 2018’s 11,000 individuals! already be familiar with the
In fact, when our editor-in-chief HYROX format. Typically taking
first took part in HYROX at place in an indoor arena such
London’s Excel in 2022, there as an exhibition centre, HYROX
were 4,080 racers; at London consists of eight 1K runs
Olympia this year there will be interspersed with eight different
12,500. And that’s just the UK, functional fitness stations –

wall balls (100 for men). It’s the
brainchild of former professional
athlete, Christian Tötzke, who
created HYROX to service the
gym crowd by giving them
the opportunity to complete
a race or competition. And this
makes sense, because it is so
easy to hit the gym four or five
times a week without having that all HYROX activities follow
an end-goal to test your fitness the same format, making every
mettle. ‘If you go to soccer performance comparable.
practice five days a week ‘I think our biggest USP is that
but never have a game on the we’re literally for everybody,’
weekend, that would suck,’ adds Tilly. Indeed, HYROX
explains Tilly. ‘That’s essentially doesn’t require complex skills
what some gym-goers do: they – you can simply have a go and
go there three-to-five times a then compare your results next
week but never have something time. ‘If you look at obstacle
to test their fitness. So, that was races, they are fun events that
the idea behind HYROX.’ also attain a certain level of More and more women
are signing up for HYROX
fitness, but then there’s nothing
EVERYDAY ATHLETES really comparable to them as
A gap in the market? Yes, but everywhere you go every FUTURE FIXTURES
the real genius lies in the fact obstacle race is different,’ adds Nonetheless, the event hasn’t always been
Tilly. ‘We’re for everyone, and as big a hit among women as it has for men.
very comparable because, ‘When we first started we had an issue
whether you do a HYROX in with it being intimidating, and especially
London or in Berlin, it’s 8K of for women; we noticed there was a
running and the movements in discrepancy between male and female
the same order – you can participants,’ reveals Tilly. ‘That is where the
literally compare yourself with 75 wall balls for the Open Women category
someone from another part of stems from, because their biggest concern
the world!’ was doing 100 wall balls at the end. Then we
We know what you’re implemented Doubles, so you still have to
thinking, ‘a sled push, sandbag run but can share [the stations], and that
lunge or wall ball doesn’t sound also lowered the intimidation level. And then
like an entry-level exercise’. And later on, we implemented the Relay, which is
yet, all of these activities use for beginners who are testing the waters by
movement patterns you’ll be doing two legs – one run, one station, and
calling upon daily, such as then another run and another station.’
pushing, pulling or squatting. The outcome has been a positive
‘When I designed the race, I was one, with data showing that women are
looking at human movements now right up there with men in terms of
and natural patterns we inherit participation figures. ‘In the UK, we started
by birth,’ explains Tilly. ‘Look at with 60/40 [per cent male-to-female
toddlers, they can hang out in participants], but we are now at 50/50,
squats for hours. These are skills so there’s actually a bit of a movement. It’s
we already have but can lose not that big a gap anymore.’ And growing
over time. By reimplementing female participation numbers is not the only
them, they’re easy to learn thing that’s made HYROX executives stand
because we already have them to attention, as the future of HYROX will
in our DNA. This is why it’s so also include an adaptive division (the rules
easy for everyone – the entrance and weights of which are currently being
level is not that high; everyone refined through a period of testing). ‘Per
can do it.’ race, we have an average of one-to-five

Words: Sarah Sellens | Photography: Hyrox, Shutterstock

HYROX stations utilise
functional movements
adaptive athletes, from seated athletes heading overseas for our

to vision impaired, that feed back to us next race,’ says Sarah Sellens,
and help us to have a better understanding. Women’s Fitness editor-in-chief.
TRAIN WITH It’s very broad, and you have so many ‘It’s like a mini holiday. The
THE BEST! sub-divisions with any impairment, so we whole family is coming – we’ve
Want to train under expert want to tackle this but we want to make it five kids between us – and I love
instruction? Try one of these
right,’ explains Tilly. ‘Even before we started that my girls will see us women
HYROX Partner Gym classes.
implementing an adaptive division, people lifting weights and working
HYROX classes at KXU would simply show up with impairments and hard. I think that sends a really
(£27 for a single session, just race, not notifying anybody. That was powerful and inspiring message.’
kxu.co.uk)
Led by instructors who have
my personal moment of realisation that this Spectator-friendly, beginner-
completed HYROX, each event is literally for everybody.’ friendly, gym crowd-friendly,
class is divided into two and so much more, HYROX
components – running, and GOING FOR GOAL might be starting to sound like
strength stations – focusing With something for everyone, HYROX something you want to take on.
on four of the eight functional
movements, from wall balls
participants are getting hooked on the If that’s the case, we’ve got your
to burpee broad jumps. race. ‘I’m now training for my fifth HYROX back with a four-week training
event and I’m feeling as motivated as ever,’ plan (opposite). Ready to ‘rox?
HYROX Train at says Open Women’s competitor, Rebecca
Third Space Wheatley. ‘It’s amazing to have an event
(from £210 for a single that combines my love of the gym and
club membership, IF YOU LIKE
running, and I’m the fittest and strongest
thirdspace.london) HYROX, TRY…
This 12-week training I’ve ever been.’ Recent Pro Men’s finisher,
programme is split into three Sam Caslin, adds that the atmosphere is DEKA (deka.fit)
phases: Strength and skill- equally addictive: ‘It’s almost like a party. Taking place in gyms/studios, you’ll
based training; Specific speed, I was on my own and felt really encouraged find 50+ UK DEKA STRONG and
power, muscular strength and DEKA MILE events in 2024. There’s
by the hordes of people cheering everyone
endurance development, and also a large scale DEKA FIT event.
Specific competition training. on. I’m also impressed by how slick and well
It all finishes off with an run HYROX is – all of the splits are accurate ATHX (athxgames.com)
in-club competition. and available straight away.’ ATHX is a new pairs challenge for
Indeed, the biggest barrier to which doubles train for three set
HYROX x The Gym Group workouts – Strength, Endurance,
participation these days may be less how
(various, thegymgroup.com) and MetconX – that are all about
Familiarise yourself with the intimidated you feel and more whether
strength and power.
key HYROX movements at you can get a race spot or not. Enter the
one of 12 The Gym Group growing popularity of ‘HYROX touring’, for TURF GAMES (turfgames.com)
centres. The only low-cost which competitors go overseas to earn their With events globally, this team
gym to offer HYROX training, event is for anyone with raw
post-competition patches (stickers that you
classes are on offer up to six strength, power and endurance.
times a week. Digital HYROX get to mark finishing an event). ‘My friends
Ready training plans are also and I wanted to better our times but
available via Fiit (fiit.tv). couldn’t get a spot on a UK event, so we’re

Get fit for HYROX!

Put your strength and endurance to the test with this four-week HYROX training plan*
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
WARM-UP 3 Rounds WARM-UP b) 10-min AMRAP WARM-UP

4 Rounds • 10 squats • 5- to 10-min run, • 200m row • 3-min easy jog
• 250m run or row • 10 burpees then • 15 wall balls • 5-min stretch
• 30-sec rest, then • 10 sit-ups 2 Rounds • 100m farmer’s
2 Rounds • 10 push-ups, then • 10 lunges carry WORKOUT
• 5 sit-ups • 500m run • 5 wall balls • 5K run
• 5 push-ups CORE
WEEK 1
• 5 squats CORE WORKOUT ‘JAGGER’ 3 Rounds CORE

1 Round a) 10-min AMRAP • 10 bird-dog 3 Rounds
WORKOUT ‘GEORGE’ • 25 sit-ups • 200m run or SkiErg crunches (per leg) • 20 sit-ups
(FOR TIME) • 25 superman • 10 burpees • 20 Russian twists
500m run, then • 25 flutter kicks • 20 weighted • 20 heel touches
*During week 1-3 you can select weekdays if you like as long as you follow the sessions in order. For week 4, you should stick to our recommendation.
lunges (total) • 20-sec plank
• 5 min rest
WARM-UP b) 15-min AMRAP WARM-UP c) ‘STING’ WARM-UP b) 2 Rounds

• 5-min run • 200m run • 25 jumping jacks 30-20-10 • 3-min run, then • 400m run
• 5-min row • 15 wall balls • 20 sit-ups • Row for cals 5 Rounds • 4-min rest
• 5-min SkiErg • 200m run • 15 squats • Burpees • 50m run (increase
• 25m sled push • 10 burpees • Lunges (total) run speed on each c) 1 Round
WORKOUT • 200m run round, then) • 800m run
‘TURNER’ • 15 wall balls WORKOUT CORE • 5-min stretch
WEEK 2
a) 4 Rounds a) 2 Rounds 3 Rounds CORE

• 30-sec KB farmer’s CORE • 25m sled push • 45- to 60-sec WORKOUT ‘ROSE’ 3 Rounds
carry (as heavy 1 Round • 1-min rest plank a) 4 Rounds • 15 V-ups
as possible) • 50 sit-ups • 30-sec rest • 200m run • 15 superman
b) 2 Rounds • 2-min rest • 20 mountain
• 25m sled pull climbers
• 1-min rest
WARM-UP • 30 burpees WARM-UP • 50m sled pull WARM-UP CORE

2 Rounds • 20 sit-ups • 1,000m row or • 1-min rest 4 Rounds 3 Rounds
• 200m run • 10 push-ups, then 500m SkiErg, then • 150m Run • 30-sec toe touches
• 10 squats • 500m run 2 Rounds c) ‘COMBS’ (for time) • 1-min rest • 30-sec flutter kicks
• 5 burpees • 5 push-ups • 20 squats • 30-sec Russian
• 10 sit-ups CORE • 5 squats • 200m run WORKOUT ‘SPEARS’ twists
• 5 burpees 3 Rounds • 10 sit-ups • 20 squats • 2,000m run* • 30-sec side plank
WEEK 3
• 1-min stability ball • 400m run (right)

WORKOUT ‘ZEPPELIN’ bridges WORKOUT • 20 squats *every 3 min, • 30-sec side plank
(FOR TIME) • 30-sec rest a) 2 Rounds • 800m run perform 5 burpee (left)
• 500m run, then • 50m sled push broad jumps and • 1-min rest
• 50 wall balls • 1-min rest CORE 10 lunges (5/5)
• 40 lunges (total) 1 Round
b) 2 Rounds • 50 bicycle crunches
WARM-UP • 500m run WARM-UP • 30-sec rest

4 Rounds • 30-cal row • 2-min jump rope • 1-min row for cals
HYROX COMPETITION DAY
• 150m run • 400m run 1 Round • 30-sec rest
• 1-min rest • 20-cal SkiErg • 20 high-knees • 1-min 10m shuttle
• 300m run • 20 butt kicks run
WORKOUT ‘MANSON’ • 15 burpees ACTIVE REST • 20 lunges • 30-sec rest
(FOR TIME) • 200m run • 20 side lunges
WEEK 4
30 mins swim, TOTAL REST

• 200m run bike, yoga, etc CORE
• 15m sled push CORE - no running! WORKOUT ‘BIGGIE’ 2 Rounds
• 300m run 1 Round 3 Rounds • 15 hanging knee
• 15m sled pull • 50 spider plank • 1-min wall ball raises
• 400m run crunches • 30-sec rest • 20 sit-ups
• 30 lunges (total) • 1-min burpee • 15 hyperextensions
broad jumps

FEATURES| RUNNING JOURNEY
sum it up, unbeknown to me

I did everything in my power to
sabotage this race for myself,
as I later realised.
Running coach Cory Wharton-Malcolm explores
the mental and physical journey he experienced REACHING THE START LINE
I went to the London Marathon
during his first marathon – and why it changed expo and picked up my bib.
the course of his life forever In the back of my head I was
thinking, defer, defer, defer...
I
had just come off the back distance was mind boggling. So postpone, postpone, postpone...
of a disappointing run at I shifted my mindset to one of but even further to the back of
the Great North Run. I say what I did do, not what I didn’t. my head was this little voice
disappointing as that’s how There were still six or seven that said, they expect you to
I felt initially. I didn’t get close months to prepare for my full defer, they want you to fail, they
to the time I wanted and my marathon. The bizarre thing is don’t think you can do it. Go out
body felt like I’d been struck I knew exactly what I had to do there and prove them wrong.
multiple blows by Thor’s to get ready for my first So I did just that. I went
magical hammer. But then I sat marathon, but I just never home, ate a lot of food,
back and really thought about really got going. I didn’t got my kit ready, worked
it. Time was truly irrelevant train enough, I didn’t out how I was going
as I had just run my first half sleep enough, I didn’t to get to the start, then
marathon, further than I had do any strength work, no switched off the lights
ever run before. Only a few yoga, not enough work and tried to sleep.
months before, even the on my balance, mobility If I could use the eyes
thought of covering such a or range of motion. To emoji, I would use it right

FEATURES | RUNNING JOURNEY
here. There was no sleep, my jump over a puddle, as god The crowds supported
everyone, no matter
eyes were wide open – just forbid my feet get wet. I what their running pace
thinking about the next day, mistimed said jump, rolled my
race day, thinking about failure, ankle and proceeded to scream
thinking about my lack of in agony and panic. At that time
readiness. And then it was I had no idea what a DNF (Did
morning. I realised that I just Not Finish) was. All I knew
wasn’t ready to do what I had was, even if I had to walk the
set out to do, but also, at that remaining 18 miles, I would.
very moment, I realised it was After a while the pain eased
something that I had to do off and I walked and ran the
regardless. I didn’t know that remainder of the race. The
act would change me and the crowds were so supportive
course of my life forever, I just – people screaming my name,
went for it. I realised that if offering me sweets, drinks, gels,
I wanted this I had to fight for high-fives – and it didn’t matter about – and I mean everything
it – so fight I did. what pace you were running. – went through my head.
It’s events like this that really It was like I had a free
JUST ME AND THE ROAD restore your faith in humanity. seven-hour counselling session,
The first six miles were a joke, Yes, there’s noise, there are because that’s how long it took
I thought, ‘How does six miles people cheering, music playing, me. I realised mentally I wasn’t
feel like this?’. I just couldn’t find but for that whole race I was in the best place. There was
a rhythm, it felt hard, harder alone in my head, alone in my a bunch of stuff I hadn’t
than six miles had felt before. thoughts. So everything that addressed, that I pushed to the
I got to eight miles and tried to I had chosen not to think or talk bottom of my being. Especially
stuff around my gran’s recent
passing. I just hadn’t mourned.
I didn’t know how. I wasn’t
happy with most of the things
in my life but I just kinda got on
with it. What else do you do?
Who do you talk to about stuff
like that? At that point, no one.
It was just me and the road.
Words: Cory Wharton-Malcolm | Photography: Shutterstock, George Tewkesbury
As I ran the final few hundred

metres down Birdcage Walk,
I saw my family and friends. I
waved, they cheered. I crossed
the finish line and searched
for somewhere to collapse
and be with my thoughts.
I was exhausted – mentally and
physically. Everywhere hurt, it
was all so tight and sore. I found
somewhere to hide and I cried.
I cried because I’d done it. I
cried because my gran would
be proud. I cried because I was
‘For that whole proud. But, more importantly,
I cried because I was healing.
race I was
alone in my Extracted from All You Need Is Rhythm &
Grit by Cory Wharton-Malcolm. Wharton-
head, alone in Malcolm is a running coach, founder of West
my thoughts’ London running crew, TrackMafia, and an
Apple Fitness+ trainer who runs all over the
world with Time To Run (timetorun.co.uk).

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FEATURES | RUNNING SHOES
The latest
ROAD
RUNNERS
Find your fast feet
on the roads with
the newest super-
cushioned, speed-run
and racing trainers

Saucony Endorphin Pro 4

MADE FOR (£230, saucony.com)
RACE DAY I’ve been a huge fan of these trainers since the
second iteration, although I think they really took off
from version three. It’s just a very fast trainer that will make you
feel super sprightly on the starting line. At a barely-there 185g,
you won’t believe how light these are – they’re like floating
on air. The game-changer technology compared to
previous versions of this popular racer is in the midsole,
as its a fused blend of the very responsive PWRRUN
HG and PWRRUN PB foam, set atop a full-length
carbon plate for maximum energy return. There’s also
a bouncy SRS (super responsive sockliner) foam in the
sockliner. The mesh upper is very sleek and modern, and
I love the gusseted tongue with its nifty top flap that folds
over your laces to keep everything neatly tucked away. You
can also expect Saucony’s popular Speedroll technology, which
propels you forward. They felt SO bouncy from the off, but the
real noticeable difference for me came at the end of a speed
session when my legs were starting to tire and yet I could still
maintain some zip. They pair really well with the Endorphin
Speed 4 (£180) – which you can even get in the same colour!
New Balance FuelCell

GREAT FOR SuperComp Elite v4
FAST RUNS (£260, newbalance.co.uk)
Reportedly very fast, I was excited to give
these super shoes a whirl. One thing to note is that they
are an investment buy, but for that spend you get a very
lightweight 188g of racing shoe, with a thinner, full-
length Energy Arc carbon plate and bouncy FuelCell
midsole, for optimum energy return, plus a swanky
new mesh upper. They’re true to size, and you’ll
notice just how much spring in your step they
provide. It is worth wearing them around the house
before your run, and perhaps consider re-lacing
them to your specification to ensure there’s no
slippage in the heel counter (I had a bit of
rubbing on my left foot after five miles).
But what I will say is you’ll notice that these
provide supreme bounce when you start to tire,
whether that’s in the latter part of a 1K effort or in
the final stages of a race.
Brooks Glycerin 21
GOOD FOR (£165, brooksrunning.com)
EASY RUNS As a long-term fan of the Brooks Ghost (it’s such a reliable
shoe), I was keen to try the latest iteration of their ever-popular
Glycerin model; the main differences being that it’s plusher than the Ghost
and slightly heavier (266.5g verses 258g). With a larger stack height
and more nitrogen-injected DNA LOFT padding in the midsole than its
predecessor, this is your all-out comfort trainer – perfect
for those long and steady runs. It has a new warp-knit
material on the upper, which snugs the foot nicely
and boasts a little bit of flex, and you’ll find that
the toe box is roomy enough for a comfy push-off.
I took these for a run out-of-the-box and didn’t
experience any rubbing whatsoever. They’re not the
trainer I’d race or do speedwork in, but you can’t go
wrong with this reliable and comfortable option for
everyday runs or if you’re new to running. Also available
in GTS (support) and StealthFit (tighter-fitting) options.

PERFECT
Altra Via Olympus 2
(£145, altrarunning.eu)
FOR WIDE
Altra shoes have come to me a bit later in my
FEET
running years, and I really love the brand’s
Mont Blanc Boa trail trainers (£185) because they suit
my wider-than-average feet. The first thing you’ll notice
about the Via Olympus 2 is the foot-shaped toe box,
which is wider and gives a somewhat barefoot feel
because your toes can splay out nicely with every
push-off. At 272g, these are one of the heavier pairs on
test, but they’re also one of the most affordable. The
trainers come with the brand’s signature zero drop, plus
a reasonable (33mm) stack height, while Altra’s EGO
MAX midsole foam makes stepping into these shoes akin
to stepping on a bed of dough – they really soft and comfy.
I was surprised to find the toe box a bit too wide and airy when
running, so do consider your foot shape before buying. An
all-round great trainer for those wanting a more natural running
feel or who have wide feet.
IDEAL FOR
DISTANCE UA Infinite Elite Performance
RUNS Endurance Shoe
(£145, underarmour.co.uk)
I’m going to level with you: when I first tried a pair of Under
Armour running trainers – many moons ago when I was a fitness
writer – it wasn’t love at first sight. I can remember now
that they felt a bit too firm and with less flex than I was
used to. So, it blows me away how far the brand has
come with their running trainer offering – they’re such
a strong contender for your running shoe collection.
We’ve already fallen for the speedy UA Flow Velociti
Elite trainers (£225), and these are just as impressive.
They’re not a racer, so you won’t find an energy-boosting
carbon plate, but what they have in spades is cushioning
– supreme springy, comfortable UA HOVR+ cushioning. They
didn’t rub, but they did give good rebound energy. I absolutely
adore these for long Sunday ‘run day’ training sessions.
Words: Sarah Sellens | Photography: Shutterstock, Various brands
WEAR FOR
On Cloudmonster 2
(£170, on.com)
EVERYDAY
The latest iteration of On’s cushioned
RUNS
running trainer looks really sleek,
with its dual-density superfoam construction
and bigger-than-ever CloudTec (the brand’s
recognisable cushioning that’s made to compress
horizontally and vertically). It also has a Nylon
Speedboard plate in the midsole for greater
energy return when rolling from midfoot to
forefoot. Weighing in at 230g, it’s not as light
as the racer shoes we’ve tried, but is still very
lightweight for an everyday runner. These trainers
are true-to-size, with good room for your toes
to spread on push-off. I also liked the gusseted
tongue and lacing system – it was really easy to
get a good fit – although I would have liked a tad
more ‘bounce back’ with each footfall. But I’m
being picky; I think On fans will love these.

FEATURES | WORKOUT FOR RUNNERS
A
WARM-UP
LET’S GET
STRONG
TO RUN!
Athlete, personal trainer and B
co-founder of New Levels
Coaching, Gemma Hillier-Moses
shares her top moves for building
strength to enhance running
performance and prevent injuries
F
or runners of every ability
and level, it’s time to
shatter the myth that
strength and conditioning
workouts are just for the elite.
While fitness fads may come
C
and go, one thing remains
timeless – strength training.
It forms part of the foundations
of injury prevention, enhancing
running performance and
body transformation.
Regardless of your running
ability, integrating strength and
conditioning into your routine
is a game-changer. You don’t
need heaps of fancy equipment
or a gym membership to start;
a simple home workout is a
perfect place to begin.
90/90 HIP SWITCH
HOW TO DO IT: Reps and sets: 20-30 seconds; 2 sets
• The workout starts with two Benefits: This dynamic exercise enhances hip mobility,
warm-up mobility exercises making it perfect for pre-run warm-ups to add a spring
to get the body mobile and to your step.
ready for the strength session.
• Complete each exercise for • Begin by sitting on a mat with your knees bent, feet
the number of reps and sets wide and heels on the floor in front of you. Place both
hands behind you for support (A).
specified, resting between
• Keeping your back straight, rotate both knees toward
sets where needed. the right to create 90-degree angles. Hold briefly (B).
• You will need a resistance • Gently rotate both knees down toward the opposite
band for the final two side and pause momentarily (C). This completes
workout moves. one repetition.

NEURAL A B
HAMSTRING
MOBILITY
SWEEPS
Reps and sets: 8-10
sweeps on each side;
2 sets
Benefits: This sciatic
nerve mobility
exercise is ideal
before strength
sessions or runs,
especially for
those with tight
hamstrings.
• Stand tall with your

forearms at waist
height, palms facing
each other (A).
• Take a step
forward with your
left leg, keeping
your heel on the
ground and toes
pointing up. Bend
the right knee and
direct the bum ‘out
the back door’.
• Lean forward while
simultaneously
reaching your arms C D
back behind you (B).
• Maintain your leg
position as you
sweep your arms
from the back,
forward and upward.
• Return to an
upright position
as your arms
reach horizontal.
• Repeat the
movement with the
opposite leg (C&D).

REVERSE LUNGE • Stand with your feet hip-width apart (A).

Reps and sets: 8-12 reps on each • Step back with one foot (B) then lower your body down until both knees
side; 2 sets are bent at a 90-degree angle, with your back knee hovering just above
Benefits: There are so many benefits the ground (C).
to this exercise. The reverse lunge • Keep your front knee aligned with your ankle and your back knee
targets multiple muscle groups – pointing down toward the floor.
quads, hamstrings and glutes – while • Push through your front foot to return to the starting position.
improving balance and stability. • Repeat on the other side, stepping back with the other foot.
STRENGTH
SESSION
A B C
A B
SINGLE LEG SQUAT
Reps and sets: 6-8 reps on each side; 2 sets
Benefits: Both challenging and enjoyable,
this exercise is a must for all runners. It
targets key muscles (glutes, quads and
hamstrings) while also enhancing stability,
control and co-ordination on one leg.
• Stand on one leg, with the other leg and

your arms out in front of you (A).
• Initiate your squat by pushing the hips
backwards and sitting through the heels (B).
• To come back up, drive through the heel
until the supporting leg is fully extended.
• During both descent and ascent phases,
ensure that the ankle-knee-hip stays aligned
and that the back is in a neutral position.
TIP: This is a tough exercise. When starting

out, focus on the strength side before the
stability – holding a wall or chair is helpful
for this. You could also try doing the
single-leg squat down onto a chair at first
– this is a great external cue to help you
focus on sitting through the heels.

SHOULDER A A
TAPS
Reps and sets: 20-
40 seconds; 2 sets
Benefits: Who
doesn’t love a good
core exercise?
Shoulder taps
enhance core
strength, stability,
and control –
essential for overall
trunk stability.
• Get in a plank
position on your
mat, either on knees
or in full plank
position, with
shoulders stacked
over wrists (A). In
the full plank
position, legs can B
be wider apart to
B
create a stable base,
before progressing
to the most
advanced position
where your legs are
hip-width apart.
• Engage your core
to stabilise your
body as you lift
your right hand
off the ground and
touch your left
shoulder (B).
• Repeat with your
left hand (C), making
sure to keep your
hips stable.
BANDED STANDING CLAMS

Reps and sets: 20-40 seconds on each side; 2 sets
Benefits: This is a great variation to the traditional clam
exercise, and you don’t have to find a floor to lie on.
This move helps to strengthen the muscles around the
hips and improves hip stability.
• Stand up straight with your feet hip-width apart

and a resistance band around your knees. Lift your right
foot slightly (A)
• Take your right knee diagonally outward and upward,
like you’re opening a clamshell (B).
• Lower the knee back down to the level of the other
knee and repeat before switching sides.
• If you’re new to this exercise, holding onto a chair or
wall may be helpful.

KILLER GLUTES A B
Reps and sets:
20-40 seconds on
each side; 2 sets
Benefits: Feel the
burn! This move
targets the gluteus
medius, a key
stabilising muscle
for running, while
also enhancing
strength and
single-leg stability.
• Put a resistance
band around your
ankles and clasp
your hands in front
of you (A).
• Stand on your left
foot with your right
leg extended
diagonally behind
you. Bend your left
knee slightly and
lean forward at
the hips (B).
• Engage your right
glutes to lift your
right leg backward
until it’s almost
Words and model: Gemma Hillier-Moses | Photography: New Levels Coaching

parallel to the floor.
• Complete small
pulses for the
time specified
and then repeat
on other side.
Meet the trainer

Gemma Hillier-Moses is an England International Athlete, UKA
qualified coach, personal trainer, cancer rehab specialist and clinical
Pilates instructor. She is also the co-founder of New Levels Coaching
(newlevelscoaching.co.uk), where she works as a coach and leads live
online classes. Follow Gemma at instagram.com/gemhillymoses and
New Levels Coaching at instagram.com/newlevelscoaching

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Sporty gilets for
your mid-season
workouts
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Want more kit recommendations?


FIT KIT | ON TEST
A great top layer for the springtime, gilets will keep your core warm without
the risk of overheating, says Lucy Miller
W
hether you’re hiking,
running or cycling,
a gilet is a versatile
workout wardrobe staple. And,
thankfully, some of our favourite
fitness brands are offering this
essential outdoor layer to set
you up nicely for cold morning
runs as well as the warmer days
that aren’t quite warm (or dry!)
enough to go without a top
layer. From lightweight body-
warmers, to thicker garments,
we’ve tried and tested the most
stylish gilets. They’re both
functional – in that they’ll keep
you warm on your walk to the
gym – and minimal, so comfy
enough for when you pick up
speed on your run. As you’ll
discover, gilets aren’t an
unnecessary exercise ‘extra’ but
a great investment for this time
of year, as they leave arms free
to sprint or scramble while
keeping you warm to the core.
Lululemon
Another Mile Vest
£138; lululemon.co.uk
This vest is just gorgeous! It was hidden phone sleeve. It was a was it waterproof? You bet it was,
the most flattering gilet I tested, great option for running in cold thanks to the windproof and
giving an elegant twist to my run. weather – it kept me warm enough water-repellent Glyde material –
I also loved the good level of without causing me to overheat, I could literally see the beads of
warmth, thanks to the bottom and was also handy (and trendy) rain sitting (and glistening) on
zipped layer that not only kept for taking the kids to school the jacket. The PrimaLoft
everything snug but could be before my run without looking insulation still felt warm, too,
removed via dickie zips if I got like ‘that running mum’. The even when wet. There’s no doubt
too hot and just wanted to wear peplum shape was ever so about it, the Another Mile Vest is a
the outside layer. I loved the flattering on my pear-shaped super comfy and stylish layer that
removable hood, too – a rarity body, clinching me at the waist will see me through until the warm
among the vests I tested. and flaring out over my hips. summer days. I don’t want to take
The generous zip-fastened Safety-wise, you’ll find bright it off, and I probably won’t!
pockets were ideal for keys and reflective dots around the pockets Comfort: H H H H H Functionality: H H H H H
storing gloves, and I loved the and at the back of the gilet. And Style: H H H H H

FIT KIT | ON TEST
Gymshark Sport Gilet

£45, uk.gymshark.com
Available in two colours (our
favourite is Currant Pink,
pictured), this well-fitting and
comfy gilet was the sportiest-
looking one I tried, and absolutely
ideal for those colder mornings
when you need something to hug
your torso whilst keeping you
toasty warm until you’ve blown
away the cobwebs. It was easy to
control my temperature, with its
full-length zip that sat
just below my chin,
and the deep yet
secure side-pocket
kept everything close
and in place despite
having no zip. The
reflective Gymshark
logo and lettering
were discrete, yet
came in handy when
running in low light.
And it was nice not
to be wearing black
for a change!
Generally, the gilet
felt so comfortable
and light to wear that
I almost forgot I had
it on, and I had no
problems wearing
another layer
underneath on the
colder days. I know
I’ll get a lot of use out
of it on those chilly
summer nights,
too, when I need
‘something but not
too much’. It was also
easy to take off
mid-run, and light
enough to hold or
pack away if I got too
warm. The spacer
fabric didn’t flinch at
a bit of light drizzle
(or sweat) and the fit
meant it didn’t rise up
or twist around my
body as I exercised.
Overall, I loved the
minimalistic feel and
comfort of the gilet,
and I adored how
warm it felt, all
without adding any
unnecessary bulk.
Comfort: H H H H H
Functionality: H H H H H
Style: H H H H H

FIT KIT | ON TEST
MP Women’s Outerwear Lightweight

Puffer Gilet
£22, myprotein.com
This was the cheapest gilet on test, but that didn’t stand
out or affect its quality. In fact, I loved how warm it was and
how this lightweight puffer gilet came with a foldaway bag,
meaning I could roll up the gilet mid-hike or workout and
either pop it in my bag or hold it. Despite its packable
design, the gilet came back out well spread and puffy,
even after I’d packed it right down a few times. I liked the
generous zippered hand pockets and how warm and dry it
felt (thanks to its durable water-repellent finish that didn’t
allow the rain to soak through). Made from 100 per cent
polyester, the layer was also breathable and flexible, and
its sleek silhouette made it perfect for layering.
A steady run felt warm and comfortable, yet a hike and
bike ride felt better as it’s a bit bulkier and longer on the
body than some of the more technical vests on test. I would
certainly choose this gilet on colder days – I warmed up
quickly when wearing it, yet didn’t overheat.
Comfort: ★ ★ ★ ★ ★ Functionality: ★ ★ ★ ★ ★ Style: ★ ★ ★ ★ ★
Under Armour Storm

Session Run Vest
£105, underarmour.co.uk
This exceptionally warm-to-weight gilet was
flattering and snug, thanks to the cut that
hugged around the waist and sat just above
my hips. Despite being slightly cropped, it still
felt great on my 5ft 2in frame. The dropped,
shaped hem sat neatly on the top of my
bottom, making sure my complete core area
was warm and toasty. Along with being warm,
it was also one of the lightest gilets we tested,
yet still packed with an array of features,
including a strategic 60g synthetic insulation
that sits on your front body for lightweight
warmth, and a very roomy back pocket
that comfortably fits your phone and other
essentials, such as cash and a neck scarf. It
also has an inside pocket in the big pocket
which is ideal for stashing cash and a door
key, and a subtle but welcome collar that sat
around the neck (but doesn’t chafe or feel
restrictive). With its excellent insulation and
design, the material is soft, comfy and rustle-
free, and its water repellency proved its weight
in gold, too; raindrops simply rolled off the
gilet, keeping me dry and warm. The generous
reflective panel at the back also kept me
well-seen in darker conditions.
It comes in two colours – black or white –
but sensibly, I stuck to the black knowing how
muddy off-road runs can get and how easy it is
to attract jumping dogs mid-run. This is a gilet
for the serious runner, and extra washing is
something I’d rather avoid, no matter how
lovely the white version looks.

FIT KIT | ON TEST
Sweaty Betty Accelerate

Elite Running Gilet
£150, sweatybetty.com
One of my favourite brands is also the most sustainable
on test, being made with recycled polyamide, a fantastic
eco-friendly fabric that is soft, sustainable and vegan.
Generally, the gilet did a sterling job of keeping me warm,
thanks to its insulation at the front and deep shell panelling
on the sides that moved with my body as I exercised. And
I adored the elegant details, like the gathering at the back
which nipped me in at the waist perfectly whilst keeping
the jacket in place and preventing any flapping around.
I also liked how the gilet sat nicely on my shoulders and
the subtle logo stood out on the right side of the chest. The
gilet is neither too long nor short, and sat nicely at the top
of my hips.
Combined with the higher-end material, and the feminine
design of Sweaty Betty, this gilet is perfect for when the
temperature dips on colder days. It fits nicely under a
waterproof rain jacket and also works brilliantly under
a coat on really chilly days when you aren’t running but
are feeling the cold. There’s room for a long-sleeved top
or sweater underneath, too, if you need one.
Layer over or layer under? You can wear this gilet
however you like and still feel very comfortable and, most
importantly, warm. You’ll feel feminine and sporty in it,
and it’s a joy to wear.
Helly Hansen Isjord Don Vest

£160, hellyhansen.com
If snug warmth is what you require, then this
Helly Hansen vest has it in abundance. The
PrimaLoft Black Eco insulation keeps the body
warm, while the water-resistant coating shields
from any rain showers. It has also been made
with 80 per cent duck down and 20 per cent
duck feather, making it the puffiest and
thickest on test. The side zipped pockets are
especially handy for safely keeping hold of
your phone and keys, and I love the storm flap
located at the front of the jacket to help block
out the wind whilst keeping my face warm.
This is also a certified bluesign product (a
certification that ensures that no dangerous
chemicals have been used in the production
process) with a two-year warranty, making this
gilet good value for money and one to hold
onto for the long haul.
Comfort: ★ ★ ★ ★ ★ Functionality: ★ ★ ★ ★ ★ Style: ★ ★ ★ ★★

FIT KIT | BEAUTY KIT
GYM BEAUTY
Beauty editor Lauren Maybank curates her
beauty essentials to complement your gym
workouts, runs and PT sessions. Find her on
Instagram at @laurenpatriciamaybank
Orn Kuu
Öö Omega
Concentrate
Pressed Facial
Serum
(£42, ornkuu.com) Olverum Bath Oil
This palm-sized (£28, johnlewis.com)
serum is perfect Bring luxury to your
for your gym lather with this
bag, thanks to calming and aromatic
its transportable bath oil. Powered by
and easy-to-use essential oils, including
solid form. Full Siberian fir needle and
of bio-active may chang, it’s ideal
compounds, for soothing aching
carotenoids muscles, relieving
and omega oils, stress and promoting
together with restorative sleep. If
high-performance antioxidants, it promises to give a radiant you’re under the
complexion and plumper, juicier skin. It’s also packed with the weather, you can also
finest organic cold-pressed oils and extracts, which are carefully ease congestion by
chosen for their unique lipid profiles and skin benefits. adding a capful to a
super-hot shower to
create a spa-like steam
room at home.
KORA Organics Rose Quartz Heart Facial Sculptor

(£57, net-a-porter.com)
Give your face a workout of its own and elevate your skincare
routine with this rose quartz facial sculpting tool. Use it first
thing to reduce puffiness, eliminate toxins, stimulate
circulation and promote a youthful glow.

FIT KIT | BEAUTY KIT
Evolve Age Defying Hydrating Face Mist

(£30, evolvebeauty.co.uk)
This 100 per cent natural and certified organic
age-defying face spritz offers an instant hydration
fix, thanks to plant molecule glycoin, a cell-boosting
active that immediately soothes, calms and bolsters
the skin barrier. Use in-between product layering, after
a hardcore workout or for a general beauty boost.
Tenth Muse ‘Date Night’ Solid Perfume

(£34, refills from £16, theremedystore.co)
Solid perfumes are ideal for smelling good
on-the-go – plus, a little goes a long way. REN PHA
This delightful scent features a captivating Exfoliating Facial
blend of peony, gardenia, rose, vanilla (£34, renskincare.com)
and jasmine. It also comes in a handy Slough away dead
portable compact to take you straight skin cells with this
from barre class to the bar. triple-action PHA
facial in a bottle,
designed to brighten
and soften skin
without irritation.
Words: Lauren Maybank | Photography: Various brands, Shutterstock
With its blend of

enzymatic, chemical
and physical
exfoliants, the
naturally derived PHA
Batiste 24H Active Dry Shampoo (gluconic acid) is
(£4.59, boots.com) sourced from prickly
It can be tricky to plan hair wash days around your pear cactus, while
gym sessions. Keep your hair looking and smelling hardworking
fresh regardless of your workouts with this fitness- pomegranate
focused dry shampoo. Powered by sweat-activated enzymes break down
technology, it releases bursts of fragrance as and digest dead skin
you exercise while the supercharged formula cell build-up. You can
absorbs excess sweat. No more choosing between give your skin a
your hair and your favourite workout! full-on glow-up with
this two-minute
powerhouse!

FIT KIT | SPORTS WATCH
WRIST
CANDY
Sarah Sellens tries the new
Apple Watch Series 9, and
discovers it has some really
cool new features for cyclists
L
ooking for a new workout buddy?
Look no further than the new Apple
Watch Series 9 (from £399, apple.
com). For iPhone users, it really is the only
watch required, as it has the power to
support your day-to-day activities (we love
that it syncs with our Ring doorbell to show
us when we’ve got a visitor), while being
able to track your exercise sessions with
ease. On the face of it, it doesn’t look too
different from its predecessor – the app
screen looks the same, the workout section
is familiar, and it’s still got the ever-popular
Move ring to keep you motivated to hit your by displaying the watch’s to slow down our pace! Indeed,
Words: Sarah Sellens | Photography: Apple

goals – but it has one new function that is metrics on your phone (but get while first appearances make
pretty nifty: the ‘double tap’. The double tap a sturdy iPhone bike mount!). it seem as if not a lot has
function enables you to quickly tap together Simply, start an Outdoor Cycle changed since its predecessor,
your index finger and thumb on the watch workout, tap the timer on your when you dig a little deeper it
hand and control the primary app button. phone, and hey presto, you turns out there’s plenty of very
Use it to answer a phone call, take a photo, have your miles per hour (mph), cool updates afoot!
stop a timer, play or pause music – the elevation, heart rate (bpm) and
finger-driven function should be handy more, and you can even mark
when you’re out exercising and don’t want segments as well. This unlocks
to stop to faff about with your watch. a whole new world of workout
Another update that everyone is excited data for cyclists, that wasn’t
about is the brighter display. Measured in available on the earlier
nits – from 1 to 2,000 nits, to be precise – iteration. If you’re into outdoor
the Series 9 boasts twice the brightness adventures, there are new
of the Series 8 watch, which is great news Compass Waypoints and Maps
if you’ve taken your watch warm-weather capabilities, too.
training and want to see the display in Like to personalise your
bright sunlight. It also dulls right down device? Apple has produced
to one nit, a super-low light that won’t new watch faces, including the
disturb others if you’re in a dark room Nike displays to make it look
(think, cinema or when trying to get the extra sporty. You can also
kids to sleep). purchase the new Sport Loop
There are some really cool features for band (£49, apple.com), which
cycling fans, too, including a Bluetooth we thought was a game
connectivity to sync it up to your cycling changer when running because
power meter, speed sensor or cadence it was comfortable (it didn’t dig
sensor, and even smart bike trainer. It can in at all) and easy to adjust
also turn your iPhone into a bike monitor mid-run – we didn’t even have

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Mindful exercise * We l l n e s s w i s d o m * Hormonal balance
p88
Sadie Frost shares
her love of
Jivamukti yoga
p92
How to choose
exercise music to
balance your mood
p98
Five ways to...
ease your PMS
symptoms
Want more wellness advice?


FIT MIND | CELEBRITY INTERVIEW
‘YOGA IS VERY
7 or 8am. There are five tenets
to Jivamukti – ahimsa (non-
violence), bhakti (devotional
HELPFUL FOR
practices), dhyana (meditation),
nada (deep listening) and
shastra (study). There are also
NAVIGATING
the kriyas, cleansing practices
such as tongue scraping and
body brushing, and I’ve always
THROUGH LIFE’
kept up with these. Once you’ve
done them, your body is running
more efficiently, and you’re in
a position to be an open vessel
to channel positive energy.
Sadie Frost talks to Eve Boggenpoel about her love
of Jivamukti, becoming a yoga teacher and hosting ‘In my morning sessions, I’ll do
her first retreat on the Mediterranean island of Gozo the kriyas then I might read a
book. If I’m at home I’ll also do
my self-practice, which would
‘I
’ve been practising yoga Jivamukti is about having a be meditating for five-to-20
for 30 years, and although relationship with the earth and minutes and a gentle basic yoga
I have my hero postures with all life. You do that through
– I love doing headstands and
handstands – I started doing
asanas, meditating, reading a
lot of philosophy and scripture,
‘ When everything
Jivamukti because I didn’t want and learning Sanskrit. But it’s comes together,
to go to a class where I only
liked the exercise, I want to
also about making mutually
beneficial relationships with
you’re strong,
feel as if I’m moving forwards others and putting all your ideas open and part of
spiritually. Jivamukti classes
include a hatha-type flow
into practice, like being a vegan
or vegetarian. It’s a kind of
something bigger
along with breathwork and path to enlightenment through than yourself’
meditation, but they also compassion to all beings.
contain positive messages.
‘As part of my practice, I get up sequence for between 20
‘On my teacher training, we at about 5am and have some minutes and an hour (I have the
were taught the essence of time and space for myself until perfect playlist with lovely
Indian music!), then I’ll do some
breath work. I like to do this
every day, but I’ll also go
to one or two 90-minute or
two-hour classes a week.
‘When you do Jivamukti and

the breathing, meditation
and asanas are all working
together, there is definitely a
mental shift from your central
nervous system. You feel really
grounded, like there are roots
under your feet connecting you
to the earth – you’re strong,
stable and open, and you’re
part of something bigger than
Jivamukti is a path to
enlightenment through yourself. We all want to feel
compassion to all beings good, we all want to feel
contended and we all want to


‘I want to show people

yoga isn’t just about the
physical postures, but
a grounded and selfless
practice that includes
living a joyful life’
be moving forward. So when ‘Of course, life can never be that is down to yoga. It wasn’t
you’re doing the breathing, problem-free – we will all therapy and definitely wasn’t
meditation and asanas, and struggle from the day we’re born medication – it was me doing
following the tenets, they all to the day we die – but you can the work, learning how to
have to work together. For learn to work through things, breathe properly and being
example, when you make an and yoga really helps with that. connected. Yoga is a very helpful
intention to dedicate the class I used to have really bad anxiety path to control the mind in a
– to your child who’s having a and really bad panic attacks. positive way so you can navigate
hard time, your mum who’s not In fact, there was a good five your life. I’ve been struggling
very well or for world peace years when I was in and out of with certain things recently, but
– you’re not thinking, “I’m here hospital. I’d be in a situation I know I can focus on meditation
to make my bum look better”. where I had a panic attack and and breath, and I’ll be okay.
Instead, your intention is to my friend would have to call
go out into the world and do an ambulance for me – it just ‘I work a lot in acting, producing
something positive, so you’re affected everything. Today, and directing, and the industry
naturally going to start feeling touch wood, I haven’t had one can be quite stressful, so it’s
happy and contented inside. for 15 years, and a big part of important for me to work on

Frost enjoys practising

in Amchara’s yoga
studio with a view
TAKE 5
Get a taste of Jivamukti
with Frost’s suggestions
for experiencing the five
‘This summer, I’m really excited
tenets of Jivamukti:
to be co-teaching my Wellness
Ahimsa (non-violence) Retreat at Amchara with my
Try incorporating more
sister Holly. She’s a yoga and
vegan or vegetarian
meals into your diet. Pilates teacher and a fitness
instructor, so she’ll do the
Bhakti (devotion) high-impact stuff and I’ll do
Before you start your the gentle, calming yoga.
yoga practice, dedicate What I want to do is teach
your session to a friend
or family member, an yoga and meditation to people
acquaintance, stranger who haven’t done it before,
or all beings. to show them that it’s not just
about the physical postures,
wellness. I’ve been to many Dhyana (meditation) but a grounded and selfless
Practise slow breathing,
places in my life, but I love practice that includes living a
silently repeating the work
Amchara, a health retreat in ‘let’ on the in-breath life which is, hopefully, joyful,
Gozo, Malta. It’s so authentic. and the word ‘go’ on compassionate and authentic
What you really need at a retreat the out-breath. – one where you connect to
is to connect with yourself yourself and try to do as best
Nada (deep listening)
and with other people, and you can each day of your life.’
Add the chant Lokah
that’s what happens at Amchara Samastāh by Gaiea
– it’s just a really good place to Sanskrit (available on
heal yourself so you can take youtube.com) to your Get well in Gozo
your life forward. I go there yoga playlist. Amchara is open all year round
Photography: Amchara
for health and detox retreats.

to get focused when writing Frost will be running the first
Shastra (study)
a screenplay or when I did my Read or listen to Patanjali’s
of several Wellness Retreats
on July 1-5, 2024. For more
masters [in film production]. If Yoga Sutras (available information or to book a place on
I really need to work on getting on Audible). her retreats, see the contact page
somewhere in my life, I’ll have a on amchara.com/malta-retreat
few days there to detox and fast.

FIT MIND | EXERCISE MUSIC

We all know exercise makes us feel good,

but listen to music as you work out and
you’ll double the mental health benefits
I
t can fire you up for HIIT, calm your heart in
savasana and even increase your endurance on
a gruelling long-distance run, but did you know
exercising to music is good for your emotional
wellbeing, too? Music alone, even without exercise,
is a powerful pill – it alleviates stress, anxiety and
depression, and reduces fatigue – but add a workout
to the mix and the right soundtrack can encourage
positive psychological and psycho-physiological
changes (think lower states of perceived exertion). So
just how does music achieve these amazing results?
As with so many things, it starts with your brain.
ALL IN THE MIND

When you’re pounding the pavements, I feel the power
ringing in your ears, you’re not just getting a mental
boost from the lyrics, a cascade of physiological
changes is taking place in your body. First up, the
auditory cortex is stimulated, the part of the brain
associated with sound and which allows you to hear/
make sense of sound waves. ‘Music also acts on
your motor system in the cerebellum, deciphering
rhythm and helping you perform rhythmic movements,’
says Marianne Rizkallah, music therapist at North
London Music Therapy (northlondonmusictherapy.
com). After this, things start to get really interesting...

THE
TOP 5
TRAINING
TRACKS
IN 2024**
Eye of
the Tiger
Survivor (1982)
Lose Yourself
Eminem (2002)
Don’t Stop
Me Now
Queen (1978)
Dog Days
Are Over
Florence & The
Machine (2008)
Running Up
That Hill
Kate Bush
(1985)
** According to research
by JustGiving/
London Marathon
‘Music activates the limbic your trainers. ‘Music also acts But exercising to music
Ultra 50:50 campaign. Entries are open for this summer’s Threshold
* Dr Perry is a performance psychologist for Threshold Sports on its
system in the brain, which deals on the prefrontal cortex, which doesn’t just promote happy
with our emotions and positively regulates your thoughts, actions vibes, research shows it also
impacts memory,’ says Rizkallah. and emotions,’ adds Rizkallah. helps boost motivation.
Key components of this system And there’s more. Music creates There are three reasons for
– such as the amygdala (the chemical reactions in your brain, this, according to sports
emotional processing centre) with one study in the journal psychologist, Dr Josephine
and the hippocampus (which European Archives of Psychiatry Perry*. ‘First, music increases
helps consolidate memories) and Clinical Neuroscience the movement of dopamine
– allow you to experience reporting an increase in (a brain chemical involved in
Trail Series thresholdtrailseries.com
positive emotional responses feelgood hormone serotonin pleasure), which enhances your
to music which you can draw when participants listened to mood,’ she says. ‘Second, music
upon each time you tie up pleasant melodies. can help you get to your prime
level of physical and mental
arousal. Finally, music doesn’t
‘Music creates chemical reactions in your just make you enjoy your runs
brain, increasing feelgood hormone serotonin more, it improves performance.’

Put them all together and you
when you listen to pleasant melodies’ can see why it’s so powerful.

FAREWELL TO FATIGUE conscious attention, taking your following a few guidelines when
Another reason music helps with thoughts away from tired limbs. compiling your workout playlist.
motivation is its positive effect A similar process could be It may sound obvious, but you
on energy levels. Research responsible for the known need to like the music you’re
shows working out to music effects of music in reducing the listening to, as confirmed by a
with a fast tempo delays sensation of pain while training. 2021 study from the University
exercise-related mental fatigue, The scientific jury is still out of Edinburgh on participants
while calming music improves on that one, although research running 5K with or without
your recovery. It also makes you suggests increased endorphin self-selected play tracks. The
feel more capable. One study release could play a part, too. results showed being mentally
in Perceptual and Motor Skills fatigued had no effect on
found cyclists’ rate of perceived NAME THAT TUNE participants if they listened to
exertion (RPE) was significantly If all this is making you reach music while they ran, but, says
lower while listening to music for your earbuds, it’s worth Dr Perry, ‘the researchers found
during endurance cycling, and
other research found similar
The right playlist can help
results for high-intensity sprints delay feelings of fatigue
and resistance exercise.
It seems these effects may, in
part, be a result of dissociation,
where listening to music diverts
your attention from your efforts
and discomfort. If you’re
sweating away, heart pounding
and muscles aching, although
your body will be sending
feedback to your brain telling
you that you need a break, the
cognitive requirements (and
pleasing effects) of listening to
music compete for your brain’s
OUR FAVOURITE
TRACKS FOR
WELLBEING
Find Peace
by Chantress Seba
Purely intuitive vocals
to support insight and
encourage an open heart
Morning Hush
by Malte Marten
A grounding but uplifting
improvised meditation on
a handpan drum
Gayatri Mantra Deva

by Premal & Miten
with Manose (2009)
A live version of Premal
singing the Sanskrit chant
to the remover of pain and
bestower of happiness
All available on YouTube

TECH ON TRIAL
If you want to make the most of music while you exercise, you’ll need a good pair of Bluetooth earbuds/
headphones – ones that stay put however active and sweaty you get. Here’s our pick of the best
In-ear buds: Sennheiser Sport Over-ear buds: Shokz Openfit Headphones: Beats Studio Pro
True Wireless £179, uk.shokz.com £349, beatsbydre.com
£119.99, sennheiser-hearing.com With brand new technology, these Love clever tech? Beats delivers,
These earbuds should fit well whatever open-ear earbuds have a wonderful and then some. When you want total
size your ears as you can tailor the rich sound, all the while letting you immersion in your workout, say on
three bud and four fin options to suit hear ambient sounds around you. A the treadmill in a noisy gym, this
your preference (we found we needed five-minute charge gives you an hour’s completely re-engineered headset
a different set-up for each ear!). Add listening; a full charge, seven hours monitors and filters out external noise
in the IP54 (safe against water spray or (with 28 hours’ charge stored in the 48,000 times a second. The dynamic
sweat) and they’re ideal for fast-paced carrying case). They’re IP54, and in-ear head tracking (think being surrounded
workouts or drizzly runs. You can controls let you skip forward and back by 64 speakers in a theatre and the
wear the buds ‘open’ to hear what’s a track or pause sound to take a phone difference in sound as you turn your
going on around you but minimise call. On trial, they were so comfortable head) really did make us feel we were
body noise such as your breathing and we hardly knew we were wearing them in a studio when listening to the full-
footfalls, or ‘closed’ to block outside (including when we had our glasses bodied, multi-layered sound. With up
sounds. Nine hours of playback on on) and they stayed put for running, to 40 hours battery life (a 10-minute
one charge means they’ll keeping you weights and even using the rebounder. charge gives four hours of listening)
going even on an ultra-marathon, while As a bonus, they’re great for side- you won’t just use it in the gym, but for
sound quality is excellent. sleepers, too. home workouts, movies and more.

it was really important the is a ceiling for music-tempo

runners picked their own PLAY IT AGAIN preference of around 140bpm.’
playlist. Having something We asked Dr Perry for her five In general, guidelines are to
pumped into your ears you don’t rules for creating a great choose music with a relatively
enjoy will stop you receiving exercise playlist: slow beat (70-100bpm) for
the benefits. The right playlist Pick tracks which you know well and that warming up, so you don’t use up
can be a great tool to amp have some meaning to you. too much psychological energy.
up or dampen down, but it is In the early stages of your
important you think about the Think about what you want from the workout, the optimal bpm is
music: to feel unstoppable, to smile,
purpose before you create it, so around five per cent above
to feel more in control, to get focused,
it does its job well.’ to boost energy? your working heart rate then,
at full effort, up to 140bpm,
FEEL THE BEAT Include a couple of tracks that get you as suggested earlier.
To choose appropriately, it’s a fired up and ready to go. As Rizkallah says, ‘There’s
good idea to think about the plenty of evidence for music’s
Have a couple of songs that use
tempo or beats per minute inspirational words which feel like effect on the autonomic nervous
(bpm) of the music you’ll train they talk to you. system, including increasing
to. Studies show a well-chosen your heart rate as well as
tempo can boost performance, Choose some tracks which bring back lowering it.’ Which, in essence,
partly due to matching your positive memories or feelings, and means you can use music to
listen to them on shuffle mode. We get
stride or cadence to the beat, a bigger buzz from music when both calm or stimulate you
but also because of delayed we don’t know what is coming. depending on what you need.
fatigue and increased capacity. Happy listening…
The preferred tempo for cycling,
for example, is between 125-
140bpm, while treadmill running
is 123-131bpm.
Dr Costas Karageorghis,
professor in sport and exercise
psychology at Brunel University,
‘A well-selected
has studied this area extensively, playlist can
and concludes, ‘A well-selected
playlist can modulate how you
modulate how
feel even at relatively high- you feel even at
exercise intensities. We came
to the conclusion that, during
relatively high-
high-intensity exercise, there exercise
intensities’
Words: Eve Boggenpoel | Photography: Shutterstock, various brands

QUICK TIPS
Five ways to...

Words: Rob Hobson
1. SELECT YOUR SUPPS

Calcium imbalances may mirror
the symptoms of PMS, and supplementing
2. KEEP A LOW PROFILE
A balanced diet is key to managing
PMS, with stable blood-sugar levels achieved
with the mineral can help alleviate these through regular, balanced meals. An
symptoms. A study involving 466 women anti-inflammatory diet rich in lean proteins,
experiencing vegetables, fruits and legumes, plus olive oil and
moderate-to-severe oily fish, can help reduce PMS. Low-glycaemic-load
PMS showed that foods, rich in fibre, stabilise hormone levels, alleviating anxiety,
a daily intake of irritability and cravings. Studies indicate a reduced PMS risk (35 per
1,200mg of calcium cent) with higher intakes of vitamins B1 and B2. Wholegrains, such
over three menstrual as oats, aid in the absorption of tryptophan – key for producing
cycles led to a serotonin, which helps mitigate mood swings and curbs cravings.
significant 48 per
cent reduction in
overall symptom
3. GET A B6 BOOST
Rob Hobson is a registered nutritionist and author of Unprocess Your Life (Thorsons, £18.99) | Photography: Shutterstock
scores, compared Vitamin B6 plays a crucial role in metabolising food and
to a 33 per cent producing red blood cells. It alleviates mood and fatigue symptoms
reduction observed with a placebo. via its role in creating neurotransmitters. Studies recommend a daily
Additionally, the combination of vitamin D intake of 50mg B6 to mitigate PMS symptoms. In one study of
and calcium has been shown to diminish the 68 women taking 50mg of B6 daily for three months, it significantly
occurrence of headaches, negative mood enhanced emotional wellbeing, reducing symptoms of depression,
swings, fluid retention and pain. Typically, irritability and tiredness, compared to those who took a placebo.
these supplements benefit approximately The study noted a 69 per cent reduction in emotional symptoms
two-thirds of women who use them. Try and a 52 per cent decrease in physical symptoms.
Healthspan Calcium and Vitamin D (£9.86
for 240 tablets, healthspan.co.uk).
4. GO NUTS
Cashews are rich in magnesium, also known as ‘nature’s own
calming agent’ and essential for easing PMS symptoms, especially
those linked to stress and anxiety. Studies indicate women with
PMS often have diminished magnesium levels. This mineral
is key in transforming vitamin B6 to its active state, which is
crucial for the synthesis of neurotransmitters that regulate
mood. Cashews also provide iron, a deficiency in which
can worsen tiredness, and studies suggest that women
with lower iron levels are more prone to suffer from PMS.
5. CURB THE CRAVINGS

Experiencing heightened hunger before menstruation is typical, while
changes in oestrogen and progesterone levels reduce serotonin, causing
cravings. Excess weight is closely associated with aggravated PMS symptoms,
as fat cells emit oestrogen and pro-inflammatory cytokines. This leads to
inflammation that can amplify symptoms such as pain, mood fluctuations and
tiredness. Try to include plenty of foods high in fibre and protein to maintain
satiety between meals, and keep healthier snacks to hand that can satisfy
a sweet tooth (such as tropical fruits, dates or even small bars of high-cocoa
solid chocolate) in preparation for when cravings hit.

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GET IN THE SHAPE OF YOUR LIFE!

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