From blitzing fat to boosting defences, it ticks all the boxes

As much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running routine. 

Getting out on the road to brush up on your running technique offers a completely different experience to pounding the treadmill at the gym – and we guarantee you’ll soon be bitten by the running bug. Read our guide to find out what could be in it for you. 

1 Feel refreshed

A change of scenery and a varied workout – what’s not to get excited about? There are plenty of things to look forward to when you take your runs from the treadmill to the great outdoors, whether you’re running down winding country lanes or sprinting around the city streets.’ Due to the rhythmic nature of the activity, it’s easy to zone out, switch off from the outside world and let your mind wander. It could even turn out to be your most creative time of the day,’ says Energie Fitness Clubs and Ragdale Hall fitness consultant Dean Hodgkin. Now the mornings are becoming lighter, heading out for a run first thing offers the perfect start to your day. 

2 Better your body

There’s no denying that taking your workout to the pavements is more taxing on your body, but thankfully the payoffs are plentiful. Without the natural momentum of the treadmill your muscles have to work harder, and so you naturally will reap some awesome rewards, like a more toned lower body and a slimmer middle. ‘Running is a great way to achieve below-the-belt toning – creating thighs and buttocks you can bounce coins off,’ adds Dean. 

3 Boost levels of vitamin d

What’s running got to do with immunity? Well, quite a lot actually. Because the body can’t manufacture vitamin D (a nutrient that’s essential for fending off illness) on its own, we require exposure to sunshine to keep levels continuously topped up. If you feel like you’re constantly battling the sniffles you may be low in vitamin D, and thankfully, picking up the pace outside can help to restore levels and reduce your risk of getting sick. If you’re worried you may have a deficiency, consult your GP and ask to have your levels checked. 

4 Burn more calories

Running is an effective and efficient way of burning calories, and as you’re working your body harder when pounding the pavements you’ll experience a higher calorie burn. ‘Even just a comfortable pace of around 6mph will burn around 300 calories in just 30 minutes, so it’s incredibly effective in all kinds of weight-loss programmes,’ says Dean. Not bad!

5 Challenge yourself 

Whether you’re new to the running scene or already a running pro, setting yourself a challenge is a fantastic way to make sure you’re constantly making progress. ‘Most weight-loss and fitness programmes fall on stony ground because clearly defined goals were not put in place. Setting yourself a long-term target of running a half or even full marathon can be the ideal stimulus to keep you on track – and don’t forget how awesome you’ll feel when you cross the finish line,’ says Dean. 

6 Improve joint health 

The transition from the treadmill to the outdoors can be harsh on your joints, but if you take your running workout to softer surfaces like grass or a running track, you can help to safeguard your body while making your legs stronger and keeping your bones healthy. 

‘Osteoporosis is a very real health risk for women and a key preventative measure is to increase bone density by doing more bone-loading exercises – running being one of the most beneficial,’ explains Dean. Just don’t forget to warm up your muscles and cool down following your sessions.

7 De-stress the natural way

Need to take a break from everyday life? When you’re feeling wound up and in desperate need of a breather, simply pick a picturesque trail, grab your heart rate monitor and let your mind shift focus
as you get into your stride. ‘There are great mood-lifting, stress-busting gains to be made from exercising outdoors, as your senses will be far more stimulated compared with a gym environment,’ says Dean. 

8 Slash your risk of disease

Running not only helps to improve your physical appearance and make you feel more energised, it could also lower your risk of chronic diseases like diabetes type 2 by reducing levels of blood glucose after eating. Win, win! 

Women are constantly bombarded (in the press, advertisement, films and television) with images of the perfect body. The enormous pressure built up on them leads many women to go on diets to help themlose weight. Some women have developed a very unsettled relationship with food, followed by complains of chronic constipation, lack of energy or food intolerance. one thing common to all eating disorders is the love-hate relationship with food.

Try working out through following exercise to understand how your body works with food, so as to turn eating into a positive experience:-

1. Understand the nutrients your body needs:

Try to understand your nutritional needs with regards to calories, fat, protein, vitamins,minerals andwater to develop a healthy metabolism and gain energy to carry out your normal daily activities.

The body puts on excess fat only when it takes in calories it does not need. As a member, you will gain knowledge of your individual nutritional needs, so as to manage your body in a healthy manner. Here you will understand that food has far more uses than simply the negative one of “making you fat”. It is important to try to get your body to a stage where it is a little stronger, without feeling that your weight will carry on going up and up.

The nutrition content of WF fitness program deals with all essential nutrients individually along with their sources and daily requirements to help you make healthy choices of food.

2. Calculate your ideal body weight:

Use your body mass index to calculate your ideal body weight. BMI of 19-25 is considered healthy. Below 18 is considered underweight. You can check your target weight at: www.womenfitness.net/freetools.htm

3. Understand that body’s fluid levels change everyday, several times a day:

Try to get out of the habit of excessive weighing, once a week should be the maximum. This might not seem easy when you have been used to obsessive weighing, so throw the scales out, or give them to a friend or put them in a hidden place. Whenever you are tempted to weigh yourself adopt distractive therapies like, a walk etc.

4. Make a list of pastimes that make you feel good:

Write down your favorites pieces of music or books that you seem to associate with happy times. you can also list down name of friends and relatives who can offer you support in time of need. Keep your lists in prominent place so that you can take immediate action when you are feeling vulnerable.

Gentle exercise can help you feel good about your body, but punishing your body with 2 hrs. exercise is not what you need.

5. Make a food list:

Try dividing foods into four groups:

1. Foods are those that you feel safe eating-include fruits and vegetables, apart from bananas, pineapple, avocados, along with yoghurt, canned diet drinks, black coffee. Occasionally try pasta, rice, potatoes and white bread.

2. Carbohydrates foods. Other foods might include cottage or low fat cheese, fish, meat, chicken andbreakfast cereals.

3. Food consisting of  fat and sugar such as crisps, pastries, cakes, biscuits, butter, oil, cheese, sauces and full-calorie canned drinks.

4. These foods are those that you don’t like. These are genuine dislikes rather than any psychological fear of eating.

Try WF healthy recipes from: A list of choices various foods.

6. Try to reawaken the taste, temperature and sensation in your mouth:

Many anorexics and bulimics, don’t taste or feel food in their mouth. They see food as enemy and something that has to be swallowed quickly. Try to acknowledge food within your mouth, enjoy its smell and taste as you chew and swallow it down. This will help you to identify the signals of satiety and fullness, leaving you less guilty.

The ultimate goal of this exercise is to stop the guilt/panic attacks that accompany eating, not to make you take in calories. Concentrate and respect everything that goes into your mouth to feel positive about food.

7. Avoid keeping your binge foods at home:

Keeping the binge foods locked in a cupboard will make it easier for you to avoid the temptation to binge. If you have a list of binge foods (the classic ones being bread, biscuits, cookies, cake, chocolate, ice cream) try to replace them with more nutritious foods which will provide your body with essential vitamins and minerals e.g. fruits, salad etc.

8. Try to drink no more than two litres of water a day:

There is no doubt that water is essential for healthy and normal functioning of various body function. But filling up empty stomach with water is not advocated. Take small sips of water throughout the day.

Also do limit your tea and coffee intake throughout the day. Tea and coffee bind vitamins and minerals in your gut and prevent your body from using them effectively. Being diuretic, they also make your body excrete nutrients in the urine. Initially you might face withdrawal symptoms like headaches, but this will pass out with time.

9. Stop Using Laxatives and diuretics:

Continued use of laxatives and diuretics can lead to abnormal amount of fluid loss. The temporary loss on the scales can prove damaging to your health. A healthy diet based on cereals, fruits and vegetables will help you to achieve and maintain a healthy state. Refer to the food guide pyramid to base your everyday diet on a healthy foundation.

10. Try to build a structure into your diet pattern:

Try to follow a meal pattern of at least 3-5 meals a day at the same time everyday, this will give you a sense of being in control. Whatever pattern you choose, adopt one that you will stick to, so that some normality can start filtering into your life.

You can even start by breaking up the day into 3 units for e.g., morning, afternoon and evening. At the end of each unit, analyze yourself and goals achieved. Give yourself positive feedback, you can even write it down in your personal diary.

If you are able to achieve your goals in all the three units, reward yourself with something other than food e.g.. massage or a facial. Remember the more positive attention you give yourself, the more likely will you be able to accept your body for what it is and not struggle for an unachievable image.

The transition from an unhealthy lifestyle towards a healthy one might not seem easy or come overnight. By modifying your eating habits you might be amazed as to how good it feels to release yourself from the eating disorder “jail”.

Women Fitness is here to walk every step with you towards a healthy and enjoyable eating of food.

Keep your skin healthy and glowing with these must-eat foods.

Salmon - Packed with omega-3 fats and protein, salmon, along with other oily fish such as sardines and mackeral, is on dermatologist Dr Nicholas Perricone's must-eat list of wrinkle-busters. 

Berries - A range of strawberries, blueberries, raspberries and so on will pack a hefty anthocyanin punch, whacking up your antioxidant levels and giving your skin a boost.

Soya - 'The hormone oestrogen helps maintain collagen, and the skin's softness,' explains nutirtionist Amanda Ursell. 'Soya milk, tofu and flazseeds are all rich in oestrogen-like substances, isoflavones. These may help balance falling levels of oestrogen as we age.'

Brazil nuts - 'These are very high in selenium, which helps block the formation of an enzyme involved in ageing, which is produced in response to air pollution,' says Ursell.

Green tea - One small study from the University of Alabama in the US has suggested drinking green tea may help reverse the DNA damage casued by excess sun and linked with both wrinkles and skin cancer. More research is needed, but there's certainly no harm in quaffing a few cuppas of the green stuff. 

Don’t let your fitness goals fall by the wayside this Christmas. There's always time for a quick workout - no matter the season.

Every year the holiday season sneaks up on us and before we can get a handle on the chaos, fitness has dropped way down the priority list. It can be tempting to postpone any workout plans until further notice.

Staying fit throughout the holidays not only helps to keep you in shape, but exercising will make you more productive and give you an energy boost. Here are 8 fast workout ideas for even the busiest schedule.

Fast classes

Health clubs and gyms know what we’re going through balancing a million things at once and barely having time for a lunch break some days. That’s why Virgin Active (virginactive.co.uk) runs fast classes: group exercises classes that last no longer than half an hour while promising to give you a workout that feels way longer. Check out twentyfour – a fat-burning session that gets you twisting, pushing and pulling in every direction while boosting metabolism and raising the heart rate.

Late-night affair

There’s nothing worse than rushing to the gym for a quick in-and-out session and being faced with a crowded gym floor, shower queue or sparse equipment. This kind of session involves weaving through people, wasting time trying to find a decent spot and waiting around for the dumbbells you want or the squat rack to free up. So, if your schedule allows for it, choose the absolute least busiest times, like late at night. You’ll get your pick of the kit, shower cubicle and mat space. No dilly-dallying. No fuss. No wasted time.

Cardio, meet strength

For the next few weeks, forget about separating cardio and strength days. Spin Mondays, leg Wednesdays and circuit Fridays can wait – over the party season there’s no reason why you can’t get your cardio and strength fix in one swift session. Creating a cardio workout using resistance exercises with little rest between sets means you’ll tick both boxes, so get moving with box jumps, mountain climbers and jumping lunges for now. Check out our tips in our ‘Make cardio your strength’ box.

More, but less

However many times you usually exercise, cut it. Switch from five to three sessions a week without sacrificing any of the effects by taking it up a couple gears when you are working out. Thinking quality over quantity could save you precious hours, and is as easy as modifying your moves. Turn squats into squat jumps, press-ups into press-up renegade rows and runs into sprint sessions. Cut rest periods, opt for supersets and incorporate warm-ups into sets, too.

Make your commute count

Currently taking the bus, train or car to work? Get yourself a decent backpack, a good pair of trainers and run or cycle instead. Not only will you be getting your workout done and dusted before you even start the day, but you’ll also be unleashing that eco warrior within. The environment, as well as your schedule, will thank you for it.

Keep it in the bedroom

No, not that! We’re talking, wake up, work out, get ready and go. Sounds too easy, doesn’t it? Well, why shouldn’t it be? There are plenty of ways to work out at home and if you complete a quick and intense bodyweight workout in your bedroom before you even take your morning shower, you’ll barely notice the dent in your day. Burpees by the bed, anyone?

Social affair

Around Christmas time, when everyone’s struggling to keep up with their schedule, for some reason we all think it’s a great idea to make loads of social plans, too. Not just with our best mates and families but with old friends for reunions. It doesn’t make sense, but we’re all guilty of it. So why not make your social events exercise-related? You could all go for run together, try a new class (great for a talking point afterwards, too) or hit the gym. Double whammy or what?

Make life harder

Yep, you read that right. Do exactly what you normally do every day but make it more difficult. The lift should become a stranger, while the stairs an acquaintance, shopping trolleys should be abandoned for your new best friend, the basket, and don’t you even think about driving a walkable distance. All of these switch-ups will get you burning calories while barely affecting your time.

Recover on-the-go

Refuelling and replenishing your muscles after a tough workout is essential. Not only does muscle growth encourage a boosted metabolic rate and in turn fat burn, but you also need your hard-working muscles to repair in time for your next session. Getting post-workout nutrition isn’t rocket science, but making it quick and convenient can be tricky. 

Make cardio your strength

Fat loss expert Dave Fletcher (theodysseyway.co.uk) explains how to make your cardio and strength workouts a match made in heaven.

1. Try a circuit of low-rep exercises with little rest to keep the heart rate up. This is the best way to maximise fat burn within a single workout.

2. Perform big, compound movements like squats, deadlifts, shoulder presses and press-ups. Now is not the time for bicep curls.

3. Do heavy reps to stimulate your fat-twitch muscle fibres, which will help to boost metabolism.

Want to make your workouts easier and get more out of every session? Follow these top tips and tricks to boost your results

When you first started working out, you were probably up to your eyeballs in exercise rules: engage the core, don’t strain your neck, don’t let the knees go past the toes and so on. 

Newcomers to exercise tend to make the extra effort to stay on the straight and narrow when it comes to following these guidelines, but those who are incredibly well-versed in working out often forget these all-important rules – and sometimes going back to basics is just what you need to make your workout as efficient as possible. Here are the 10 commandments of training and why you should never (ever!) forget them.

1 Don’t lock out

Keeping your elbows and knees slightly soft, even during full extension, is in your interest not only in terms of joint health, but also in making your workout more effective. ‘Not locking out when lifting weights will prevent joint deterioration and reduce your chances of joint-related niggles and injuries,’ explains personal trainer Dave Fletcher (theodysseyway.co.uk). Keeping your joints soft also calls for muscle recruitment throughout the entire move, as it doesn’t allow them to catch a break at the top of the motion. More work equals better results, right?

2 Eat wise

You don’t need us to tell you not to eat heavy meals too close to a workout – you’ll soon feel it if you do. The reason you might feel a little worse for wear when taking on a gruelling session after a big eat is because, when you exercise, the blood flow is directed to the muscles that are working. This means there’s limited flow to the digestive system – something’s got to give.

3 Give yourself a lift

Squats are a big deal now – it’s a fact. While serious lifters have seen the squat as the holy grail of exercise for years, initiatives like the squat challenge have really popularised the move. But a lot of people struggle to perfect the technique and are, as a result, missing out on maximum results. ‘For most people, squatting with your heels raised will dramatically improve your range of motion,’ Dave explains. ‘If you have tight calves, you tend to lean forwards during a squat and unnecessarily load the lower back, so by raising the heels (on a plank or weight discs, for example) you allow a greater activation of the glutes, quads and hamstrings (bottom and thigh muscles), increasing the effectiveness of the move while reducing the risk of strain to the lower back.’

4 Practise your turn-out

We’re not talking ballerina-worthy turn-out, but pointing your toes out just slightly while performing resistance exercises gives you an extra bit of stability that could make all the difference. Keeping your toes pointing forwards might seem like the safest option, but, according to Dave, the stance can feel unbalanced and unnatural since the hips tend
to rotate outwards a little.

5 Have a break

The jury always seems to be out on rest days, with different people recommending different things. Should you skip the gym if you feel rubbish, or just power through like a trooper? And how many rest days should you have per week? Either way, one thing’s for sure: you do need rest days, especially between strength sessions or sessions that target the same muscles again. You’re seriously compromising your safety by overdoing it. Even if you feel okay, your muscles will still be recovering, and won’t be able to perform to the maximum until they’ve been rebuilt.

6 Perfect your posture

It’s not as simple as standing up straight when performing your exercises, although this is pretty important, too. Having good body alignment can boost your progress by helping you perform exercises with better form, so working on your postural alignment outside of the gym is crucial. ‘Make sure you put the time in away from your workouts, too, by stretching, foam rolling and stopping yourself from slouching when you sit down,’ advises Dave.

7 Engage your core

This is probably one of the first rules you learn when you start exercising. Engaging the core almost goes without saying these days, right? But it really is at the centre of everything and ensures your upper and lower body work in synergy, taking the strain away from the lower back and enabling you to lift heavier weights. And you know what that means? Better results.

8 Refuel post-workout

Eating healthily in general is pretty important, but for those who go hard at it in the gym, you need to pay extra attention to mealtimes, too. You’ve probably seen those hardcore gym-goers glugging their protein shakes before they’ve even left the changing rooms, and here’s why: after a workout, the muscles are primed to absorb protein, so you want to take advantage of this. We’re not saying everyone should be on the shakes, but make sure you go for a protein-heavy meal like chicken or fish after you’ve exercised.

9 Prepare and recover properly

Let’s be honest, we can all be a little guilty of skipping warm-ups and cool-downs, even though we know we shouldn’t. And while we know stretching after exercise helps to reduce injury and aches, did you know that warming up efficiently before a workout actually makes the workout easier. How? Stretching dynamically pre-workout, in similar movement patterns to those you’re about to perform, means your muscles will be more elastic and the blood will already be flowing. ‘Stick to dynamic stretches before a workout and static ones after,’ Dave adds.

10 Stay hydrated

Drinking enough water is important, regardless of how often you exercise – the body is primarily made up of fluid, after all. If you start to feel thirsty at any point, then you’re actually already dehydrated. And, while rehydrating is easy enough, taking preventative measures
by ensuring you never reach the point of thirst is even better. Even minor dehydration can affect your endurance and blood flow. The rule? The more you tend to sweat, the more you should drink throughout the day. So keep a bottle of water on you at all times. 

Step out of the hurt locker and stay on the safe side with our handy guide to ‘ouch!’ prevention

We know it, and you know it: getting in shape is hard work. Exercise demands a huge amount from your muscles and, occasionally, injury is simply inevitable. 

But, let’s face it, there’s nothing more frustrating than your goals being thrown off track by an annoying stitch during your boxing class or killer back pain during your weights session. 

It doesn’t have to be this way. Figure out the triggers causing you pain – and learn the best way to safeguard your body before, during and after a workout – and you’ll be well equipped to make the most of every single session. 

1. Avoid dizziness

Ever feel light-headed when you’re sweating by the bucket load during your spin class or giving your all on the treadmill? A small study published in the Journal of Nutrition found that being dehydrated during exercise caused dizziness, reduced concentration and fatigue, so fuelling up before your session is really important. ‘Carbohydrate is your body’s primary fuel source for moderate-to-intense exercise,’ explains Reebok Club’s personal trainer and nutrition expert Tim Hart (reeboksportsclublondon.com). ‘If your levels are low then workouts do become harder, as the body has less immediate energy available. If you feel dizzy, rest and recover until the feeling goes before continuing. If dizziness lasts longer than five minutes, end the session or reduce the intensity.’ 

Tackle the problem: Staying properly hydrated is key. ‘For gym training, drink at least one litre of water per hour and an extra litre post exercise,’ Tim tips. ‘For long outdoor runs, sports matches or anywhere in high heat, consume at least one litre of isotonic water during exercise and one to two litres after your workout.’ 

2. Beat lower back pain

If you want to sculpt washboard abs or simply improve your all-over strength, core work is an absolute must. But, when your tummy muscles are weak, your back muscles are likely to take a hit, so it’s vital to work both areas. 

Tackle the problem: Avoid advanced movements if you’ve got a weak back and start with basic core exercises. ‘Lie on your back and bring both legs up into the air, knees bent at a 90-degree angle,’ says Rebecca Gentry, Bodyism performance specialist. ‘Push your lower back into the floor by pulling your bellybutton in towards the spine. As you exhale, slowly lower one leg – keeping it bent – until the heel brushes the floor, then return to the start position. If your lower back lifts up from the floor, or you feel any pain during this movement, stop immediately,’ adds Rebecca. 

3. Tackle muscle cramp

If you’re training for an event and striving to smash your PB or run further than you’ve gone before, muscle cramps are the last thing you need. ‘The primary cause of cramps is sweating during exercise,’ explains Tim. ‘Research indicates that a decreased concentration of electrolyte minerals, such as chloride, magnesium, potassium and calcium, is a big factor in muscle cramps. These minerals are lost through sweat.’ 

Tackle the problem: There’s no cure for sweating, sadly, but you can reduce its effects. ‘An isotonic drink containing sodium and other electrolytes can help to reduce the risk of cramps,’ says Tim. ‘A snack a few hours before exercise – such as some mixed nuts or dried fruit – can also help. However this will not stop the loss of electrolytes once you’ve started exercising. So if you’re exercising for longer than an hour, have some small snacks or an isotonic drink handy while you’re working out.’ 

To ward off cramp before it strikes, eat plenty of leafy green vegetables, such as spinach and kale, for a hit of the muscle-easingmineral magnesium. 

4. Protect your knees

If you’re looking to tone up and boost strength, squats always hit the spot. When performed correctly, squatting sculpts the lower body andsupercharges your fat-burning engine. However, if other areas of your body are tight, such as your hips or hamstrings, pain is likely to be on the menu. 

Tackle the problem: Warming up your knees and butt with some hip extensions will help to take the burden off weak knees. ‘Place a Bodyism Mini Band (bodyism.com) just above your knees to keep your knees in line with your toes, and stop them dropping inwards as you move,’ Rebecca suggests. ‘Only bend to a point where you have no pain, keeping your heels firmly pressed into the floor – then push up through your heels, engaging your bottom, hamstrings and core.’

5. Reduce muscle aches

We’re sure we don’t have to tell you that post-exercise soreness tends to set in a day or so after your workout. Usually the result of overloading muscles, soreness is often necessary to help muscles repair and grow, but that I-can’t-get-off-the-sofa pain stems from an improper warm-up. ‘Foam roller work and stretching can loosen the fascia to allow muscles to work to their full potential,’ explains Rebecca. 

Tackle the problem: What you do before and after a workout is just as important as the session itself. ‘Use a foam roller on the body parts you’re going to work, and on areas of tightness,’ says Rebecca. ‘Follow with dynamic stretches such as arm circles and lunges to activate your muscles.’ If ice baths really aren’t your thing, use good nutrition to help you bounce back. Eat plenty of protein and put watermelon on your shopping list. A study published in the Journal of Agricultural and Food Chemistry found that watermelon juice can help alleviate muscle soreness thanks to high levels of an amino acid called L-citrulline.

6. Dodge stitches

Stitches are a common complaint when overexerting through exercise. Although rarely serious, they can impair your physical performance and reduce the effectiveness of your workout.

Tackle the problem: It’s thought that beginners suffer more than seasoned gym bunnies, so don’t go too hard if you’re a newbie. And, while it’s important to drink water prior to your workout, too much liquid could do you more harm than good. ‘Drinking water before your workout increases your chances of suffering a stitch,’ says fitness expert Dean Hodgkin (ragdalehall.co.uk). ‘There is also anecdotal evidence to suggest shallow breathing, or panting, can be a trigger, so concentrate on deep inhalations and exhalations during your workout.’