BOOST YOUR GYM CONFIDENCE!
STRENGTH TRAINING WORKOUT
Wear it!
COMFORTABLE WORKOUT GEAR!
KETTLEBELL CARDIO QUICK WORKOUT TO TONE UP
RESISTANCE BAND WORKOUT FOR STRONG ABS!
y l i m E BIKINI BODY BUILDING & PERSONAL TRAINER LIFE
Welcome to Women’s Health WH
H
ello and welcome to this special edition of Women’s Health magazine where we explore the fitness world, the internet and social media. So are you a dedicated gym goer? Do you like new workout gear? Do you like new workouts to try or perhaps enjoy getting inspiration from influencers? From gym kits to personal trainers, giving us an insight in techniques, training regime, meal plans, Strength and Conditioning masters student workout regime, a vegan nutritionist to a PT giving gym advice. As well as this we interview a makeup artist talking about ethical brands, techniques, an insight into an Instagram influencers life and career to reviews of supplements. Be inspired by people with a passion for fitness!
Available at UK stores or you can choose to download to your mobile device subscription.
Jazmin Kirk Editor 4 | APRIL 2019
WOMEN'S HEALTH
April
9 | Wear it!
Find the latest gear and products here
18 | Gym Confidence Ever felt unconfident or anxious in the gym? PT Rebecca speaks about her experience
11 | COVER: Bikini Body PT Emily Bagshaw
7 | Get your technique right How to get the plank right
46 | Smoothie Blitz Something nutritious, fruit and goodness all mixed together
49 | Resistance Band workout
40 | The Vegan Lifestyle... with James Morris
42 | Katie Williams Influencer
A simple workout where you
Inside the life of an instagram influencer
can complete anywhere
29 | Kettlebell Cardio...
52 | Find your inspiration
with Victoria Johnston
Social media stars instagram takeover
41 | Let’s Eat!
Try this meal plan from Emily to help you plan your daily meals
44 | Four ways 24 | My Fit Life.. with Akime Pinder
36 | COLUMN:
Tofu food made in four ways
56 | Skincare
Justine Jenkins gives us her favourites, thoughts and how she become a makeup artist
59 | Review
I tried womens best products-my review of various products and supplements
How Social Media has redefined the fitness industry
6 | APRIL 2019
WOMEN'S HEALTH
TECHNIQUE
ENGAGE CORE Tightens your stomach muscles. Planking deepens ab muscles and can help stabilise your spine.
PLANK T
he fitness world has plenty of plank type exercises to try but mastering the plank can be tough but so worth it when you can do it. Known to strengthen six packs and abs, also improving your balance. Holding a 10 second to 3 minute plank each day can help you get your techinique right and gain strength. Having a plank at the start or end of your workout would be ideal for you.
Want to strengthen your stomach, back shoulders, glutes and arms? You can do this tough exercise anywhere even at home!
How to do the Basic Plank 1) Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Feet on the ground. 2) Squeeze your glutes and tighten abdominals. 3) Keep a neutral neck and spine. 4) Create a straight, strong line from head to toes 5) Hold that position.
SIGNS YOU’RE DOING IT WRONG
WOMEN'S HEALTH
You’re arching your back. If you don’t engage your abs and arms you will feel your full body weight and put pressure on your spine. Widen your shoulders and palms takes the weight of upper body
7 | APRIL 2019
Wear It! £35, ASOS Make this activewear your new go to for budget friendly gym gear!
£27, JD Sports Put you gym gear in this sport kit bag, it even has other parts for your other gear.
£149.95, John Lewis No concentration at the gym? Music helps to get you into it for a big session and workout!
Whether you are looking to tone up, preparing for a run or aiming to keep fit in the week, having fitness goals, having a comfortable kit is all you need. Investing in new, comfortable gear such as latest trainers, here’s some basic kit and products to help you on your fitness journey to make sure you enjoy it!
£5.99, Sports Direct Perfect bottle at an affordable price to hold your drinks in and hydrate you.
£16.95, House of Fraser - A must have tee to feel comfortable in and look good. A classic by Nike.
£115 ASOS Technical sneakers that are so sleek, you'll want to wear them everyday.
£28, Boots No makeup? This product gives you your vitamin c and moisturizes your skin during training!
£17.99, Holland & Barrett - A must have supplement in the gym to fuel your workouts; gives you so much energy and focus!
£30, JD Sports When it comes to gym you obviously have to feel comfortable so why not buy a simple sports bra by Under Armour.
WOMEN'S HEALTH
£15, JD Sports Perfect for when you sweat during a workout, always great to look good too.
9 | APRIL 2019
Personal Trainer Emily Bagshaw shares her personal trainer life and her workout plan....
WORDS | JAZMIN KIRK PHOTOGRAPHY | JAZMIN KIRK
WOMEN'S HEALTH
11 | APRIL 2019
I
EMILY BAGSHAW
n the fitness world you don’t have to look far to come across bikini competitions. They are plenty of photos on Instagram of tanned, fit fitness influencers. No doubt bikini competitions have seriously grown in recent years! If you google photos of "bikini competitions" you usually come across spray tans, bikinis. platform heels, muscles and power poses, along with detailed training plans for how you, too, can become a competitor; or at least train like one. If you're not familiar with a bikini competition, it's basically a bodybuilding contest that's for specifically to women. This is meant to give a platform for women who enjoy weight training, competing, contest preparation! I spoke with Emily to talk about her personal training life, and body building competition where she eventually shares her meal plan throughout the magazine. Do you have any social media accounts and what are they? Yes I have Instagram: @emilyjane.personaltraining What are you competing in? World Natural Bodybuilding and British Powerlifting How did you get into competing in Bikini Body Building? I competed in pageants to get here but my friend recently competed in one so I took inspiration from her. How did you get involved in the business of fitness, and personal training? I did a Personal Training Course through 'Train Fitness', then I set up my business afterwards so it was pretty easy for me. In what areas do you find us — the public – making mistakes when hitting the gym? I find that they are always sticking to the cardio machines. It might be a case of not knowing what they are doing on the equipment! How often do you work out a week? I work out 5-6 times per week especially training to be apart of a bikini body builder competition at the moment which is quite intense. What is your favourite exercise and why? I love weights the most – this makes me feel really strong which helps me build muscle and abs, which is important at the moment.
12 | APRIL 2019
WOMEN'S HEALTH
Is there a major difference between women and men, in regards to establishing a workout routine. And if so, what are some of the best methods for women to follow? There are some body parts women prefer to hit more(legs/glutes). Guys hit traps which women tend not to. Other than that find a routine that works for you and you goals – if you are unsure, there are always a personal trainers around the gym. What are the best things you’ve learned about exercise? I’ve learnt that it can hugely help mental health and general health most definitely. Exercises has helped my physique and goals where I want to be. My confidence and communication with clients has definitely grown since becoming involved in fitness and interacting with different clients. What motivates you to accomplish physical fitness? This makes me feel healthy, mentally and physically strong and I love seeing progress – that motivates me, especially my clients progress and seeing them is very rewarding- shows I am doing something right. Why is it important for people to stay fit…and how can we overcome the procrastination and fear of working out on a regular basis? My advice would be find a routine that works for you. Find an exercise routine that you enjoy and you will want to do it and not procrastinate. What’s your favourite healthy eatery at the moment? I would say it’s Protein oats – which is easy to make and great to fuel my workouts, especially pre workout. What’s your typical day of diet? At the moment: it’s ski yoghurt and berries for breakfast. Pre-workout- protein oats. Post-workout- chicken, rice, green veg. Meal 4- Tuna, avocado and potatoes with salad (protein, fat, carbs – 3 macros) Meal 5Turkey mince, 2 rice cakes and green vegetables. What’s made the biggest difference to your body? I would say Nutrition has made the biggest differencetaking the right supplements and eating well! Finally, any tips for people starting out in fitness? Make a commitment to yourself, start small, remind yourself that something is always better than nothing, and don't stress if you thin you're doing it wrong, people are there to help.
WOMEN'S HEALTH
13 | APRIL 2019
THE WORKOUT 14 | APRIL 2019
I have always been a huge fan of weightlifting, so I can’t help but be curious about the lifestyle of bikini bodybuilders. Not only do they have incredible physiques, but I really admire their work ethic at the gym. A friend of mine recently competed in her first competition, as am I at present, so I learned a lot about what it takes to get on stage and have your body judged by strangers. Not surprisingly, it takes a hell of a lot of work, especially when it comes to your diet. As you can see here’s the workout I have been following for my Bikini Body Competition routine. 1) Leg Press 2)Weights 3) Squats 4) Pull ups 5) Leg Extension
WOMEN'S HEALTH
GAIN CONFIDENCE WHEN FIRST GOING TO GYM! WORDS | JAZMIN KIRK PHOTOGRAPHY | JAZMIN KIRK
I
t’s not really uncommon for anxiety and nerves to creep into your gym and fitness time especially for the first time. You think am I doing this right? Are people staring at my workout? Gym does more than just cause anxiety a little; especially when you first start to join the fitness world. Speaking to a professional fitness personal trainer in London about how to up your confidence at the gym. “Fear of judgment comes from exactly that: fear,” says Rebecca Lowther “I used to feel weak when I first started the gym a long time ago, well before I was a personal trainer’, I had this idea that everyone was going to stop what they were doing and judge me every moment. “After hours working in a gym setting, I can tell you; the only one who really cares is you,” “Everyone else is so focused on themselves they couldn’t care less or they’re thinking the exact same thing themselves.” Since not even top trainers are immune to a little gym anxiety, they’ve got the expert strategies to help you with some major confidence gains. Here’s how you can increase your confidence at the gym and crush a fear of being judged.
TIPS FOR YOUR WORKOUT
Plan your workout. “I don’t suggest walking into a gym and winging it,” says Becky. You want to have a plan.” “Before heading to the gym, read-up on a workout routine that will take the guesswork out of your sweat session or download an app that will take you through a circuit in real time.”
Practice at home. Becky suggests perfecting your form at home to help you feel more confident. “I always stress form first, then layer in intensity, weight load, etc.” Look for apps and downloads that break down the fundamentals which will have you teaching your fellow gym goers perfect push-up form in no time.
Know your equipment. “Even if you’re an avid gym-goer, not all gym equipment is the same. You might confidently stroll up to a machine only to realize you have no idea how that model works. Some women may feel like they’re being judged on using equipment the wrong way.”“If you don’t know how to use a piece of equipment, grab a trainer and ask,” “They’re eager to show you properly; that’s one reason they are there.”“But if the thought of asking a trainer a newbie question freaks you out, you can also up your gym confidence by planning ahead. “There are good YouTube instructions online with very straightforward clips on how to use equipment.”
Go to classes. “Classes can be a blast and are a great way to get into your workout groove”. “It's okay to choose a spot in the back until you feel more comfortable”
WOMEN'S HEALTH
19 | APRIL 2019
WH
MY FIT LIFE
AKIME PINDER
Strength and Conditioning student shares this workout!
PHOTOGRAPHY | JAZMIN KIRK
24 | APRIL 2019
WOMEN'S HEALTH
H
STATS Job: Strength & Conditioning student Fitness MO: Weights, Circuit Training, Swimming
WOMEN'S HEALTH
25 | APRIL 2019
StrengthTraining Workout
W
hen it comes to weight loss, most people are familiar with the idea of combining cardio with a good diet to allow them to achieve results they want. However when strength training is added in the work out too, the real results can be achieved this way too. Whilst cardio can help you shrink weight, it will do so by burning off both fat and muscle. On the other hand strength training will encourage the body to maintain or even gain muscle whilst burning fat helping you to achieve a toned and sculptured physique. Check out this workout of the week from Akime.
26 | APRIL 2019
1
2
Monday - Chest and Abs
Tuesday - Legs
Barbell bench press Sets: 5 Reps: 12,8,6,4,12
Barbell squats Sets: 5 Reps: 12,10,8,8,6
Incline dumbbell press Sets: 4 Reps: 8,6,6,6
Dumbbell lunge Sets: 4 Reps: 12,12,12,12
Incline flyes Sets: 4 Reps: 8,6,6,6
Leg press Sets: 4 Reps: 10,8,6,6
Dips Sets: 4 Reps: 8,6,6,6
Barbell straight leg deadlift Sets: 4 Reps: 12,8,6,6
Weighted sit-up Sets: 5 Reps: 10
Lying leg curl Sets: 4 Reps: 8,8,8,8
Kneeling cable crunch Sets: 4 Reps: 8
Calf raises Sets: 5 Reps: 12,10,10,8,12
WOMEN'S HEALTH
4
3
Thursday - Rest Day
Saturday - Rest day
5
7
Friday - Shoulders & Abs
Weds - Arms Underhand pull-ups Sets: 5 Reps: 10 Alternating bicep curl Sets: 4 Reps: 12,8,8,8 EZ bar curl Sets: 4 Reps: 12,8,6,6 Lying triceps extension Sets: 5 Reps: 10,8,8,8 Cable pushdown Sets: 4 Reps: 8,6,6,6 Dumbbell overhead extension Sets: 4 Reps: 8,6,6,6
6
Seated dumbbell shoulder press Sets: 5 Reps: 12,10,8,8,6
Sunday - Rest day or light cardio day. 10 minutes each on the rowing machine, bike and elliptical cross trainer.
Bent-over Lateral raises Sets: 4 Reps: 12,8,8,8 Front raise Sets: 4 Reps: 10,8,8,8 Lateral raise Sets: 4 Reps: 12,10,10,10 Cable upright row Sets: 4 Reps: 12,8,8,8 Medicine ball Russian twist Sets: 4 Reps: 10,8,8,8 Leg raise Sets: 4 Reps: 12,10,10,10
WOMEN'S HEALTH
27 | APRIL 2019
WH
KETTLEBELL CARDIO Women’s Guide to Kettlebell Cardio Training! Go grab your kettlebell! This 10 minute workout combines cardio and strength training to help you tone up all over!
WORDS | JAZMIN KIRK PHOTOGRAPHY | JAZMIN KIRK
WOMEN'S HEALTH
29| APRIL 2019
W
alk into the gym and you’ll most likely see some kettlebells stood next to other equipment such as weights and dumbells. Most of the time kettlebells are used to be swung up and down to control your strength and tone up! These types of exercises keep your heart rate up more than cardio. Not only this can increase your heart rate, these exercises can challenge most of your muscles in your body. Anyone can do this type of training even the beginners, so if you have been doing the same workouts, kettlebell exercises can give you new life into your exercise routines. You can learn what you need to know about kettlebell exercising right here using this workout from Victoria. What Is Kettlebell Training? Different kind of training using moves targeting most of every aspect of fitness; endurance, strength, balance, agility and cardio. It’s challenging, efficient and you only need one piece of equipment so people love it. The Workout Victorias workout combines strength and cardio. ‘By doing this you won’t get tired too soon’ ‘Having variation keeps you simulated too’
30| APRIL 2019
WOMEN'S HEALTH
THE WORKOUT: KETTLEBELL CARDIO
KETTLEBELL SWINGS Reps: 20, 15, 10, 5 Targets: Legs, glutes, back, shoulders and core.
PUSH PRESSES Reps: 20, 15, 10,5 Targets: Shoulders, upper back and core.
Stand with feet wider than hip width apart, toes pointing out, a kettlebell in both hands in front of your hips. Keep your back straight, flat and abs engaged, squat alightly, bringing the kettlebell down between your legs. As you breath, explode upwards, then, straighten your legs and swing the kettlebell in front of you so your hands are in line with your shoulders. with control, come back to the starting position.
Start with a kettlebell in your right/ left hand at shoulder height, keeping your elbow close to your body. Keep your core tight and backflat, push through your legs to help press the kettlebell overhead until your arm is straight. Pause then slowly lower back to the start.
THRUSTERS Reps: 20, 15, 10, 5 Targets: Legs, glutes, core, upper back and shoulders Hold a kettlebell at chest height with both of your hands, with feet wider than shoulder width apart. Lower into a squat, pushing your hips back and down as like you are sitting on a chair. As you stand up, use the momentum from your legs to drive the kettlebell overhead whilst pushing your hips. forwards and up. Return to start and repeat.
WOMEN'S HEALTH
UPRIGHT ROWS Reps: 20, 15, 10, 5 Targets: Shoulders, upper back and core. Stand upright holding the kettlebell in your right hand, lower into a high squat and lean forward, allowing the kettlebell to release to below knee height. Using your shoulders and upper back, pull your right elbow up high, to raise the kettlebell towards your right hip. Lower slowly until you are back in the starting position.
31| APRIL 2019
HOW HAS SOCI REDEFINED TH INDUSTRY... 36 | APRIL 2019
WOMEN'S HEALTH
IAL MEDIA HE FITNESS As a keen fitness follower in the last year from the UK I know how social media works in the fitness industry and when to post pictures and promote. While my personal use for Instagram is purely for entertainment and excessive interest, the reality is that in terms of looking at the worth in the business world, social media power holds a lot of weight. One of the largest factors of the powers of social media has undoubtedly been the fitness industry.
WORDS | JAZMIN KIRK PHOTOGRAPHY | JAZMIN KIRK
WOMEN'S HEALTH
37 | APRIL 2019
The power of social media internet revolution has definitely played a part in the fitness world and social media is directly responsible for making fitness “popular”. Living an active lifestyle, regularly exercising, and healthy eating have become “trendy”, and accordingly, sharing fitness related content has a massive digital following and engagement around the world. The dominance of platforms like Facebook, Instagram, and Youtube have all added to the overall power of the industry. Fitness influencers have used these platforms to become international celebrities, nutrition and athletic clothing companies have created armies of loyal followers, and fitness clubs have rapidly grown in specialties and numbers every year.
The effect is spread: aspiring fitness model(s) are an extremely common side job, athlete clothing is trendier than high fashion lines, and fitness clubs are loaded with people taking more mirror selfies on their stories than actually working out. Given how heavy the fitness market has become on any level, the people leading the industry, both people and businesses, did not get there by accident: they earned their respective well known personality through smartly using their digital presence and social media image to engage users and create a a big following to provide inspiration to others. By smartly using social media to build your fitness brand, this has evolved past just relying on business mission and knowledge. In order to even be competitive, using analytics to apply fact-based knowledge to leverage social media outreach for fitness brands has proven to be crucial. The Fitness Industry as a whole would not be where it is today without the different aspects of social media getting it there. As the “popularity” of fitness this shows no sign of slowing down anytime soon.
38 | APRIL 2019
WOMEN'S HEALTH
NUTRITIONIST
THE VEGAN LIFESTYLE James Morris moved to Leeds from London, UK in 2016, he is the founder of ‘eat vital’ and co-owner of a vegan cafe iin the UK. James is also a nutritional therapist and personal trainer. I asked him about his vegan lifestyle and why he became a vegan! How and why did you decide to become a vegan? My vegan journey began when I was reading and watching many documentaries. After I finished reading and watching everything, this explained the inhumane levels of animal cruelty, as well as many of the health, environmental and social issues that come from the meat and dairy industries, which why decided to go vegan and since I have never looked back! How long have you been vegan?About 10 years! What has benefited you the most from being a vegan? The biggest benefit I have received from going vegan is knowing that I am not contributing to the mistreatment of our animals, as well as healping environment. On the dietary level, the benefit for me has been better health, physically and mentally. What does veganism mean to you? To me, veganism means awareness. Most of us were just given a plate full of meat without ever considering where it came from and how it ended up on our tables. So taking the time to understand the impact that our diets have on the animals,
40 | APRIL 2019
the planet, and our bodies is what being vegan is all about. What's you current favourite for: Breakfast – Apple Crumble porridge or fruit, or my cafe's all day vegan which is the best in my opinion... washed down with a smoothie or a latte with oatly milk. Lunch - A healthy burrito: brown rice, beans, avocados, tomatoes, onions, and lettuce in a whole-wheat wrap. Dinner - I love at the minute my sticky jerk bbq jackfruit wraps with
added avocado and plantain. Snacks - My favourite healthy snacks are good4nutrition snacks; very satisfying and energy packed. Do you take any supplements? I like RAW Sports supplements and protein powders. I take B-12, Omega and a multi-vitamins. Superfoods such as maca powder, moringa and baobab. But I try to get as much of my needs from whole foods as much as possible.
How do you promote veganism in your daily life? I try to live a compassionate life every day. If people have questions or negative comments, I respond with positive and encouraging answers. I speak my truth, but I’m conscious not to preach or appear self-righteous. Be compassionate. That’s what my goal is every day. Finally, have you got any social media platforms? You can visit my Facebook and Instagram @jamesanthonydj or my business @ vitalcafe33!
WOMEN'S HEALTH
WOMEN'S HEALTH
41 | APRIL 2019
INFLUENCER: KATIE WILLIAMS
K
atie Williams (@katiewilllly) talks about how she gathered an Instagram following of over 39k by sharing her fitness journey, health tips, and encouraging healthy self-development.
She began posting on Instagram four years ago and has gained a following of over 39.5k. Katie also recently launched a podcast where she chats all things about the health and fitness industry. She is also launching her own YouTube channel as well in the future! How long have you been an influencer for? Around 3-4 years. I’ve been signed with a talent agent for 2 years (Chic Talent), before that I was doing commercials for an acting agency and for the most part, it was filming my workouts training for nationals and world titles and sharing on Instagram.
Do you take the photos on your own or do you have assisWhat channels are you big on? I only use Instagram tance from someone else? I use professional images where as my channel, I’ve just launched my own PODCAST. possible from shoots, events, collaborations etc - but I also have friends and family who help me keep up to date YouTube will be next! on content inbetween. What topics are you influential in? Fitness, Health, Do you know the demographics of your following? Yes! Wellbeing and Self Development. 61% women. 39% men. 24-35 biggest age bracket. How did you initially start to grow your following? What advice would you have for someone wanting to Funnily enough, I used to just film and share my training sessions with my strength and conditioning become an influencer? Find your talent and passion first. coach and my following grew from people who just Share that to inspire and influence people. If you have a following already wanted to see my training schedule and how I kept Use your voice. fit! How many hours a week do you spend working as an Influencer and all that goes with it? It varies! I do a lot outside of Instagram. I probably spend about 3 hours a day on it!
42 | APRIL 2019
WOMEN'S HEALTH
WH
LET’S EAT!
If you stick to the same meals every week you’re proably boring yourself. Follow thesemeals if you want to mix it up and try something new to get you cooking!
WOMEN'S HEALTH
43| APRIL 2019
Week One
PT Emily Bagshaw shares a weekly meal plan...
MEAL PLAN
MON
TUE
WED
BREAKFAST Cannellini beans, cooked with tomato purĂŠe, onion and garlic on 1 slice spelt bread toast.
BREAKFAST porridge oats, almond milk, apple, cinnamonn.
LUNCH Mackerel salad with 1 mackerel fillet, roasted butternut squash, 1 beetroot, handful of salad leaves, cherry tomatoes and walnuts. Drizzle with flaxseed oil.
BREAKFAST 2 poached eggs served on 1 slice of toasted rye bread.
LUNCH 1 baked sweet potato with tuna, chopped tomato, cucumber and cottage cheese.
LUNCH 1 small carton of lentil soup served with a small wholemeal roll on the side.
DINNER Chicken stir-fry with 1 chicken breast, stir-fry veg, chilli, soy sauce and squeeze of lime. Served with brown rice.
DINNER Chicken curry made with 1 chicken breast, onion, garlic, curry powder, turmeric, coconut milk, garnished with coriander and served with white rice.
44 | APRIL 2019
DINNER Wholemeal pasta served with a chicken breast and fresh basil pesto. Served with a green side salad.
WOMEN'S HEALTH
THU
FRI
BREAKFAST 2-egg omelette with spinach and mushrooms served on a slice of wholegrain toast. LUNCH Quinoa salad made with king prawns, watercress, beetroot and roasted peppers seasoned with a squeeze of lemon, topped off with olive oil and chopped parsley.
DINNER 2 fishcakes made with 1 small mashed sweet potato, 1 can of salmon, 1 chilli and chopped coriander mixed together and shaped into patties. Fry the fishcakes in about cococnut oil until golden.
SAT
BREAKFAST 2 boiled eggs with 1 sliced tomato served on 1 slice of wholegrain toast.
BREAKFAST 2 buckwheat pancakes, Served with blueberries, crème fraîche and a small drizzle of maple syrup.
LUNCH 2 mini wholemeal pittas filled with sardines mixed with red onion and a chilli and some rocket.
LUNCH 1 chicken sandwich with avocado and tomato, served on rye bread.
DINNER 2 Mexican bean burgers made with beans, chopped onion, garlic, cumin, chilli powder and 1 egg. Mix the ingredients together, shape into patties and lightly dip in oat flour before grilling until golden. Served with sweet potato wedges and steamed broccoli.
DINNER Turkey chilli con carne made tin of minced turkey, paprika, onion, garlic, chopped tomatoes and coriander. Served with quinoa.
SUN
BREAKFAST Veggie full English made with homemade baked beans, 2 veggie sausages, mushrooms,tomatoes and poached eggs. LUNCH Sweet potato and bean stew made with mixed beans, red onion, garlic, yellow pepper, 1 small sweet potato, a handful of spinach, cinnamon and mild chilli powder.
DINNER 1 steamed salmon fillet served with sautéed onion, garlic, broccoli, spinach and mushroom.
WOMEN'S HEALTH 45 | APRIL 2019
BAKED TOFU, VEGETABLES & GRAINS
INGREDIENTS 8 ounces extra firm tofu 3-4 Tablespoons tamari, (gluten free soy sauce) 1 Tablespoon maple syrup 1 Tablespoon sesame oil 1/2 Tablespoon hot pepper sauce, (like sriracha), or to taste
METHOD 1) Drain the tofu, wrap it in a clean towel and then press it for 15 minutes. 2) Once tofu is thoroughly drained, cut it in half widthwise, then cut each half into cubes. 3) Transfer the cubes to a large mixing bowl and put aside. 4) In a small bowl, whisk the rest of the ingredients together. 5) Once Tofu is marinated, bake for 25 mins turning half way through.
Image: 'A Clean Bake'
TOFU TOFU AND RICE STIR-FRY INGREDIENTS 150g brown rice 40g baby corn 300g firm tofu 1 tbsp olive oil 100g mushrooms, chopped 1 courgette, chopped 1 red chilli, chopped 30g bean sprouts 30g coriander, chopped Oyster sauce/soy sauce
46 | APRIL 2019
METHOD 1) Place wok over medium heat. 2) Add 2 tablespoons , oil once hot add marinated tofu and cook for 2 minutes, then add mushrooms, carrots, corn, courgette, chilli beansprouts and coriander. 3) Stir-fry vegetables quickly then add the soy sauce and oyster sauce. Stir well. 4) Serve with brown rice.
WOMEN'S HEALTH
TOFU SCRAMBLE INGREDIENTS 225g firm tofu Salt and pepper 1/4 Tsp turmeric powder 2 Tbsp Nutritional Yeast 1/2 tsp Paprika 1/2 tsp Garlic Powder 1/4 tsp Onion Powder
METHOD 1) Mash the tofu with a for. 2) Add the nutritional yeast, turmeric, paprika, garlic powder, black salt and onion powder to a bowl. 3) Add some vegan butter to a frying pan and heat until hot. 4) Add the tofu and fry it until lightly browned. 5) Fry it until you’ve achieved desired consistency. 6) Top with some black pepper and serve with some mushroom, spinach tomatoes and avocado.
Image: 'A Simple Vegan Blog'
ONE FOOD, FOUR WAYS | TOFU If you think you love tofu, this is one of my favourite foods to cook, one key thing about tofu is you've got to add alot of flavour and spice for it to be tasty! As well as cooking it right, tofu has a good source of protein and has the essential amino acids like iron and calcium. Also it's a good source of magnesium, copper, zinc and vitamin B1.
TOFU & CHICKPEA CURRY INGREDIENTS 1 pack of extra firm tofu 1Can of coconut milk 1 sweet potato 1 onion 2 cloves garlic Fresh ginger (grated) 1 tbsp Garam Masala ½ tbsp cumin powder Salt and pepper 2 tsp turmeric Vegetable oil (for frying tofu) ¼ cup cornstarch 6 oz water, plus 2 tablespoon water
WOMEN'S HEALTH
METHOD 1) Once drained, add tofu to a large bowl with corn starch and coat. Heat the oil in a large pan. 2) Add coated tofu and fry until sides are brown. 3) Cook onions for 2 minutes, add ginger then the garlic. 4) Add masala, salt, black pepper, turmeric, and cumin, 5)Add coconut milk, water, sweet potatoes, to pan. Cook for 15-30 mins. until curry has thickened. Serve with rice.
47 | APRIL 2019
Smoothie Blitz Smoothies and juices are a massive health boost for me. Read on to find out about these nutritional drinks and what you can make in the blender!
WORDS | JAZMIN KIRK PHOTOGRAPHY | JAZMIN KIRK
48
APRIL 2019
WOMEN'S HEALTH
WH
S
moothies are great whether they’re for breakfast or snack, wholesome, fun and insta-feed ready; they have a big nutritious potential. An easy way to put away veg and fruit which give you essential vitamins in one go. They can be disadvantages though with pre workout shakes and smoothies which are loaded with milks, and protein powders which can have more calories and cholestrol. To make it healthier switch to a plant milk or plant protein powder which can make it tasty aswell! I put together some nutritous smoothies to try: Green protein smoothie 1/2 frozen banana or apple 1 Cup of spinach 1 Avocado 1 Scoop vanilla protein 1 Cup Almond milk 1 Tbsp Chia seeds Raspberry coconut smoothie 1 Cup raspberries 1/2 frozen banana 1 Tbsp chia seeds 1 Cup coconut milk 1 Scoop vanilla protein powder
UPGRADE YOUR SMOOTHIE
Add protein or superfoods such as moringa powder or spirulina
Add frozen banana or organic algave for more tastier smoothie!
Start by pouring in the plant milk or any milk what you prefer then add the rest of the ingredients and blend!
Add avocado or hemp seeds for extra protein
WOMEN'S HEALTH 49 | APRIL 2019
FitNESS Inspiration WH
PHOTOGRAPHY | JAZMIN KIRK
50 | APRIL 2019 WOMEN'S HEALTH
10 Minute resistance band Ab Workout 3 moves to strengthen your upper, middle, and lower abs in just 10 minutes— using only one piece of equipment.
R
esistance band workouts make it easy to strengthen and tone without any added impact on your joints. The bands are easy to take with you while traveling, and you can squeeze in a quick workout just about anywhere—even when you’re short on time.
WH For obliques (the twist)- 2 sets, 12 reps on each side
Set your resistance bands at hip-height to target your middle. Hold both handles together and pull your hands to the right, holding for two seconds. Repeat 12 times, then switch to the left. Do a second set on each side, and work up to a third set.
For lower abs (knee to chest)- 3 sets, 20 reps
Lie on your back with your feet at the door. Bring one knee at a time up to your chest, then quickly straighten it. Repeat on the other side—just like you’re doing a bicycle crunch, but without lifting your shoulders off the floor
For upper abs (the crunch) - 3 sets, 15 reps The 8 Best Resistance Bands Resistance Loop Exercise Bands Gymbandit Mini Resistance Band Set DynaPro Exercise Resistance Bands BootyCo Booty Band Exercise Program
Lie on your back, your knees bent, and your feet on the floor. Hold the resistance band handles above your chest and as you crunch up push the bands forward past your knees to increase tension.
Black Mountain Products Resistance Band Set
WOMEN'S HEALTH 51 | APRIL 2019
Want Inspiration? 01
@ Kay l a It s i n e s
Want to follow the social media stars of Instagram, there is so many out there but here’s some we picked out!
An Australian fitness influencer with million of followers on Instagram. Kayla founded the BBG – Bikini body guide where she encourages followers to share their transformation pictures to inspire and motivate each other, aswell as posting videos of herself and most recently pregnancy friendly exercises.
WH
03
@ B i a n c a Ta y l o r To m
06
A certified SSA Personal trainer and vegan fitness personality, along with vegan body builder Nimai_Delgado well known on Instagram with more than 500k followers. Also known to inspire people with body image problems and helping them overcome mental health.
@emilyskyefit She is the founder of F.I.T known as Fitness Inspiration Transformation – Emily’s feed includes how-to workout videos, stylish workout gear and motivation. Also look out for pregnancy friendly workout videos covering her journey to motherhood.
04
@NaturallyStefanie
@toneitup
02
@JenSelter
Inspiring followers with nutrition, fitness and lifestyle posts daily. She began her fitness journey in school and worked out in a local gym. From joining gym, she gained millions of followers just from her booty based workouts which went viral as well collaboration with health and beauty brands.
08
07
Karena and Katrina – two women and founders of ‘Tone it up’ owning their own app, posting nutritional plans, transformations and posting all things fitness and wellness! Known for being fun, empowering to helping young women achieve their best and by keeping them inspired.
@annavictoria
This woman is the creator of Fit Body Guides which is to postvideos of healthy appetizing foods, motivational quotes and a good selfie! Showing before an after pictures using #fbggirls using her 12 week transformation for inspiration also!
Known as Stefanie Moir from Scotland – a health blogger that’s built a strong social media presence both in the vegan and fitness community. Known to post workout videos and food.
05
@Caroline_Mahoney
She has her own fitness guide for clients, a fitness star and youtuber who posts workout videos, health tips, and motivational videos. She has earned over 330k followers on Instagram.
52 | APRIL 2019 WOMEN'S HEALTH
l
SWEAT STUDIO YOGA STUDIO FUNCTIONAL STUDIO SCIENCE & NUTRITION MINDFUL MOVEMENT FASHION & BEAUTY
Find out more: hearstlive.co.uk/womenshealth/#tickets
Beauty * Fashion * Health * Food * Career
£2
ON SALE NOW
skincare lab
WH
All about ethical brands and cruelty free skincare with Justine Jenkins...
WOMEN'S HEALTH
55 | APRIL 2019
WH
BEAUTY & SKINCARE
SKINCARE LAB
FAVOURITES Burts Bees lip balm Sukin Hydrating Facial Masque Dr Organic Aloe Vera Skin Gel
TALKING ETHICAL BRANDS
I interview a makeup artist Justine Jenkins from the Glamour Beauty festival on Saturday 9th March at Saatchi Gallery in London. Justine Jenkins works with Laura Whitmore where she used ethical products at the event. Here are some questions I asked her about Ethical Beauty and how she got into the industry! When did you first become a makeup artist? I was 17 when I wanted to become a makeup artist, my ambition was to always be a makeup artist, but I didn’t know how to make it a reality. I felt I have always had a creative eye and was very passionate by make up in fashion and film, experimenting with my own make up when I was younger. I nearly stopped trying to be a makeup artist after trying so hard. It was later in my 20’s when I eventually became a makeup artist.
What are some of your favourite natural beauty and makeup products? I love the Liz Earle cleanse and Polish, it’s a hard working product that deserves a place in your routine, so great if you have little time for your skincare routine. What is your main message in the makeup industry? To raise awareness that animal testing in the cosmetics industry is still to encourage people to use more cruelty free brands and organic products. And to show that natural beauty is the most powerful beauty and you don’t need to be covered in lots of harmful makeup. I like that the power of social media has sent a message for awareness to help send the message across.
Have you always been interested in natural and organic products? My passion has always been about natural and organic products. I studied a natural cosmetics course where I discovered that animal testing was a part of the beauty industry but no one knew about it due to the smart brand marketing companies keeping it secret. What ethical brands do you have in your kit? I have vegan brands such as; Bakel and Green People, makeup brands like Inika, Eco Tools, Obsessive Compulsive Cosmetics and Spa Ritual.
56 | APRIL 2019
WOMEN'S HEALTH
£2
£4.50
REVIEW OF WOMENS BEST I have recently being using Women’s Best products lately - here’s my thoughts on their products and whether they work!
BCAA AMINO
Protein
BCAA’s is a supplement I can’t go past! I drink BCAA’s daily, during my training sessions, and I also love to sip on them throughout the day. I use this during exercise which has really helped fatigue, recovery, reduce muscle soreness, and improve both mental and physical performance. I enjoy this supplement during my workout and the best flavour is strawberry and kiwi!
You've got to get the right vegan protein out there for taste which I've been looking for a while, but I reckon this is the best vegan protein on the market. It tastes amazing, great nutritional values and a very good price. I usually add this to my shake with ice cold almond milk. Perfect after a long training session.
Zinc
As vegetarians and vegans are at the greatest risk to have a zinc deficiency, I’m taking it regularly. I’m vegetarian and zinc supplement that is very important for me. Zinc is like a natural remedy for fighting colds. It really helped me a lot and I feel like I have more energy. I recommend it especially in the autumn and winter.
Moringa
I would highly recommend this product 100 percent. This is the best superfood ever. Since I’m using it my skin looks much better and I feltlike I have more energy during the day. I usually mix it with my smoothies or protein shakes. It's at a affordable price too and lasts a long time.
WOMEN'S HEALTH 59 | APRIL 2019