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Row, squat and jump your way to a pain-free back and hips

If 2022 is the year that you finally tackle the niggling back and hip pain you’ve had since working from home became a fixture in our lives, we have the solution: building serious muscle in the posterior chain, aka the back of your body. It’s these muscles that will pull your shoulders backwards and support hip mobility. In this Strong Women Training Club workout, trainer Dottie Fildes uses renegade rows, deadlift rows and pulsing sumo squats to retract your shoulders, strengthen your upper back and get the glutes fired up to ensure they stay active for a day of being parked on a chair. Welcome back, working from home – how we missed you… 

Not a Strong Women Training Club member yet? Sign up now for your free 14-day trial and get access to two new weekly strength training videos, as well as more than 100 technique videos for learning new moves and ensuring that you’re practising correct form. You’ll also get access to exclusive discounts and offers, plus in-depth articles with tips and advice from fitness experts.

WATCH THE FULL WORKOUT HERE

How to start exercising regularly from scratch, by someone who did it last year
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Going to bed before this particular time should be the first thing you start doing in 2022

Forget vague promises of ‘getting better sleep’. If you really want to prioritise your health this year, you need to set a proper bedtime – and the best one is probably earlier than you think. The latest research, the most prominent experts and Strong Women’s very own writer all swear by crawling into bed by this specific time for improved immediate and long-term health. Night owls, you’ve been warned… 

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To kick off the new year, the Strong Women Training Club have six new exclusive discounts available for members. Start your free 14-day trial now and enjoy up to 25% off from a variety of plant-based brands such as Minor Figures and Drops Of Heal.
MINOR FIGURES / £7.78
Minor Figures' iconic plant-based oat milks and coffee are both carbon neutral and refined-sugar free
buy now
WEIGHT UP / £6.40
Level up your WFH workout the flexible and affordable way by hiring workout equipment from Weight Up
buy now
DROPS OF HEAL / £39.99
Drops of Heal is the UK’s first CBD olive oil crafted for everyday use. Calming and delicious
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PRODIGY / £7.96
Chocolate fit for the future, these Prodigy bars are made using all natural, nutrient-rich ingredients
buy now
HEALTHSTRONG / £51.99
Try Healthstrong’s bespoke liposomal Magnesium and B6, which provides the body with key nutrients
buy now
BOUNDLESS / £13.50
We’ve teamed up with gut health game-changers Boundless Snacks so you can try their latest launch
buy now

Help our investigation into how exercise impacts period health by taking our survey

Periods can have a profound impact on our wellbeing – they affect energy levels, moods, injury rate, and food cravings. But more and more seemingly healthy women are experiencing irregularities or their monthly bleed going totally AWOL, and have no idea why. From Strong Women’s initial investigations, the impact of women’s fitness regimes, nutrition and stress are three key elements that are rarely – if ever – discussed with GPs, despite the crucial role they play in our hormonal cycles. 

We want to change that – and we need your help. Strong Women has created the Exercise and Period Health Survey so you can tell us about your periods, exercise history and experience with healthcare providers. We want to build a picture of how training impacts women’s hormones and health, so we can help change the way in which GPs and PTs treat menstrual issues. Help us to help you by taking the survey now – and feel free to share with any other women you know.

Click here to do the survey now

Why you should never miss a Monday (evening of yin yoga)
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Strong Women’s new year push up challenge is now available on-demand

Not sure on the correct way to do a push up? Or maybe your aim is to do five of them in a row? Strong Women Training Club’s Janine George is releasing two classes each week throughout January that will guide you in mastering the perfect push up. For those who couldn’t join last week, the challenge is now available on-demand for you to complete in your own time. Whether you’re a beginner or an expert, the 30-40 minute sessions focus on technique and form, so there’s something for everyone. 

START MY FREE 14-DAY TRIAL

Think you have to give up your beloved shakshuka for Veganuary? Think again...

Having had our fill of festive champagne breakfasts, January is a time to revert to nutrient-packed morning meals – and one of our favourites is shakshuka. It’s a dish absolutely packed with vitamin C and antioxidants thanks to the grilled peppers (one pepper provides 169% of your recommended daily intake of vitamin C), slowly stewed tomatoes (which release more heart-supporting lycopene when cooked) and fresh and ground chillis that are full of active compounds.

This recipe from Bosh also fits right in with your plant-based January plans, swapping eggs for a vegan mayo and tahini dressing that looks the part while maintaining the energising B-vitamin and satiating fat content of yolks. Now just to pop the champagne – sorry – kettle on… 

GET THE RECIPE

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Image credits: Getty; Stylist; Minor Figures; Weight Up; Drops of Heal; Prodigy; Healthstrong ; Boundless; Janine George; Bosh
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