eat fat in midlife


For decades, full fat anything became the ultimate villain. Choosing the low-fat option was considered the best option for health. The opposite is in fact true. Marketing in the diet industry pushed low-fat messaging, creating a whole host of products from fat-free cookies to frozen yoghurt. Low-fat spread and skimmed milk became the go-to items of women looking to ditch the fat. But it’s all a lie. Whilst all fats are not equal in the health stats, and you should steer clear of foods such as butter, cream and anything that clogs your arteries, eating a diet rich in essential

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Open any women’s magazine right now or scroll through the health and beauty accounts on instagram, and no doubt you’ll come across a glossy ad or a sparkling looking post extolling the virtues of adding a dash of collagen to your morning coffee or stirring in a sprinkling on your porridge. So what exactly is collagen, is it worth the health hype and is it THE supplement midlife women really can’t do without? Collagen 101 In reality, collagen does not ‘look’ quite as glamorous in real life as the wellness brands would have you believe. Collagen is actually a fiber

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Why Strength Training is Essential for Menopausal Women

Are you going through hormone change and discovering that your body feels and responds differently? Read on for our tips on how to future proof your body From the age of forty onwards, (sometimes earlier) our bodies begin to undergo hormonal flux. And usually when we approach menopause, average age 51, the natural decline in the sex hormone, oestrogen results in a loss in bone density, lean muscle mass and a corresponding increase in belly fat.  Small wonder that your body begins to feel and respond differently to training, nutrition and lots more besides! Add to that, a decline in

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Marathon Mastery Series: The Taper

Are you having the terror tapers? Join the other millions of women who are more than likely feeling exactly the same. Here’s how to handle the marathon taper and figure out what is worth being disciplined about and what you should put down to complete maranoia… I feel so lardy and out of shape. I’m losing all my fitness. Argh. As long as you haven’t just stopped running completely as part of your taper, you will NOT be getting out of shape. While volume should be decreased (and how much you should decrease mileage varies according to what level of runner you

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Ginger, Apple and Coconut Granola Recipe

Most granola recipes and the ones you can buy in the shops are usually loaded with sugar despite being promoted as a ‘health’ food. This recipe is delicious; fruity and warming with a hint of spice minus the sugar rush. Ginger, Apple & Coconut Granola (makes a big jar) Juice the apple and ginger, and add that to the oil. Combine all the ingredients together (you can add some cinnamon to taste) until everything is moist. Spread out on a lined baking tray and leave in the oven, gas mark around 60 for around 1-2 hours. It’s done when it

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Four Reasons Why Competition is Great for Progression

Why do you run? Ask a group of female runners this question and some of the answers that might pop up are ‘to stay in shape’, ‘to socialise’, ‘for headspace.’ All of these things are really valid reasons to want to run, but how many women will say ‘to win races’? When we are used to, and expected, to take the back seat, it can be hard to admit that we actually want to come out on top over a field of competitors. Here’s four reasons why having a competitive edge can help you progress as a runner Running doesn’t only

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Open water swimming

Essential open water swimming kit for winter

GRTW CEO, Rachael Woolston, shares her essential kit guide to open water winter swimming. I started swimming in the open water five years ago, when I first took up triathlon. One of my first open water triathlon events was early in the season in the river Arundel. I was so worried about the cold, I ended up purchasing a lot of different bits of kit. Something that I now REALLY need. I’ve been through a lot of different kit, and these are my pick of the best, as tried and tested in rivers, reservoirs, lakes and the sea. Orca Thermal

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why you should start sprinting at the age of 50

5 Reasons Why You Should Start Sprinting at the Age of 50

Take it slowly, is the advice traditionally given to female runners over 50. But the opposite is true if you want to improve your strength, progress your running and keep in shape Just for fun, I type into Google ‘at what age should you stop sprinting?’ Frustratingly, articles pop up from fitness ‘experts’ claiming that 50 would be a good age to reconsider your speedy days. Terms like ‘moderation’, ‘slow’, ‘steady’ and ‘light weights’ abound.  Yet, research proves that sprinting is essential for female runners over the age of 50 with multiple benefits.   From the age of the time of

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Why Midlife Women Can Benefit from Trail Running

Beautiful landscapes, adventure and escape, what’s not to love about trail running? But it could also be particularly suited to midlife female runners going through peri-menopause Boost strength and improved movement Ever heard the the old adage that running is bad for your knees? Well, what runner hasn’t! While research has proved that this is nonsense, road running does tend to cause increased stiffness because you only move in one plane. With trail running, every footfall is different. This engages more muscles, so you build core and glute strength and it improve proprioceptions. Not to mention better balance and co-ordination

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Julien Tromeur on Unsplash

Four Reasons Why You May be Bloated and What to Do

You are training strong, racking up miles but are still constantly bloated? Find out why and what you can do to avoid this Slow it Down In our go, go, go culture and the pressures of juggling family life, work and training, how many of you find breakfast is a grab and go affair, squeezed in on the commute or gulped down before your first meeting? ‘We are all rushing to eat, explains Siobhan McHenry, GRTW Functional Medicine and Integrative Nutrition coach. ‘We often eat without chewing but the mouth is where digestion begins.‘ Food is mixed with saliva, beginning

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