Innholdsfortegnelse for March 2016 i Women's Fitness

Whether it’s Davina rocking amazing, toned abs on her latest DVD, Lorraine Kelly doing her first bikini shoot at 56 or Elle Macpherson gracing beauty magazine covers at 51, have you noticed how many women are defying the stereotype of what it looks and feels like to get older? It’s not just celebs. Think about it and you’ll probably know a good handful of women who say they look and feel better now at 40+ than they did in their 20s. It’s not about looking younger than your years or erasing every line and wrinkle. It’s about having a strong, fit body, an inner confidence and an outer glow that comes from empowered, healthy living. Forget about anti-ageing; what these women possess is ‘agelessness’. And, the good news is, you…

‘My workouts are part of my job and get the same priority’ ‘I love that being a fitness model allows me to inspire and motivate others and live healthily’ ‘I like to get up between 6am and 7am, and drink water and eat hot oatmeal with almond milk – breakfast is my favourite so I never skip it! Once I’ve read the news checked emails and organised my diary, I wake up my muscles with an ‘activation routine’ using resistance bands and bodyweight exercises, then grab an apple and some almonds and head out. I usually have around four model castings a week and each one can be very different, so I’m meticulous about following the brief and getting into character for each brand.’ STARTING OUT ‘I grew up in…

1 Relax – the more muscles you have ‘switched on’, the more energy you’ll use. 2 Keeping your head still 3 helps your whole stroke. Streamline your body by stretching forwards with your leading arm until your shoulders rotate. 4 Do the catch-up drill to lengthen your stroke. Stretch your recovering arm out in front of you beside the leading one before continuing your stroke with the leading arm. 5 Brush your hand past your thigh to finish the stroke and boost power.…

Surfer squat Time: 30 secs 1st round; 45 secs 2nd round Works: Shoulders, triceps, abs, glutes, legs Lie face-down on the floor with your hands next to chest, your core engaged (pull your belly button off the floor) and your toes turned under (A). Push your body up from the floor, so you’re in a press-up position, then using an upward momentum, jump your right foot in between your hands and quickly stand up, so you land in plié squat, with your hands up by your shoulders (B). Reverse the motion, so you go back down to the floor on your front and repeat by jumping your left leg forwards. Keep alternating legs. Punching sit-up Time: 30 secs 1st round; 45 secs 2nd round Works: Abs, core and shoulders Lie…

DITCH THE LOW-CARB DIET ‘Eating carbohydrates regularly keeps blood glucose levels stable, helping you feel good,› says Waitrose nutritionist Joanne Lunn. Healthier carbs that also include mood-friendly vitamin B include wholemeal bread, pulses and veg. EAT OILY FISH One to two portions a week of salmon, mackerel or sardines will help keep up your levels of vitamin D – a potential mood-booster. POP SOME BRAZIL NUTS Many of us don’t get enough selenium. The British Dietetic Association says this lack may increase the incidence of negative mood states. Eat a small handful of Brazil nuts each day.…

BREAKFAST ‘I have a distinct morning routine. I drink warm water and lemon while I potter about. Then I tie on my running shoes and “move” – yoga, sand-running, ocean swimming, Pilates or a hike in nearby bushland. Then I meditate – outside facing the sun, if possible. Once I’ve had a shower, I eat my breakfast – which will often be leftover veggies with an egg on top, or some avocado and egg on toast. I’m known for eating some weird breakfasts at times! Homemade liver pâté wrapped in a Belgian endive was a theme for a while!’ LUNCH ‘I’m not hungry until 10 or 11am, so I may combine breakfast and lunch. I tote the ingredients to the office, to chuck in the pan. Mostly, it’s a “mish-mash…

Gym or pub? Yoga class or clubbing? Mojito or maca? Sometimes it’s a tough choice to make, but thanks to the rise of ‘healthonism’ – health + hedonism – you don’t have to be torn much longer. The latest trend for ‘mindful partying’ blends a healthy fitness routine with a healthy social life; think yoga raves with cocktails, Spinning classes with DJs and women who like to party hard and work out even harder. Sound like fun? Then you could be a healthonista. Exercise merging with excess has been a growing theme over the past few years; Gymbox (gymbox.com) was one of the first to introduce Rave aerobics classes – where you’re more likely to hold glowsticks than dumbbells – while events such as Colour Run or Nike’s We Own…

CALM YOUR SKIN Have sensitive skin? You’re not alone. Beauty brand Avène has found one in five of us suffer. Cue new Avène Antirougeurs Redness-Relief Dermo-cleansing Milk (£15 for 300ml; boots.com) to combat dryness and redness with anti-inflammatory ruscus extract. Sönd from Austria, meanwhile, uses silica to help re-harmonise unhappy skin – we love Hydrating Face Spray (£38 for 100ml; sondskin.com). Or try Living Nature Sensitive Day Moisture (£26.50 for 50ml; botanical brands.com) containing soothing, calming New Zealand flax plant and coconut oil. CELEBRITY FAVOURITE ‘I like these fair-trade liquid all-over body soaps. This lavender one is a good one.’ 3 of the best… NEW BEAUTY GADGETS MAGNITONE THE FULL MONTY, £130; magnitone.co.uk A multi-tasking brush with changeable heads for cleansing and buffing face, body and feet. MARY KAY SKINVIGORATE…

Probiotics The experts seem largely in agreement that probiotic pills or drinks are a good idea to replace depleted bacteria when you’ve been on antibiotics. Irritable Bowel Syndrome, traveller’s diarrhoea and bacterial vaginosis might also be helped by a probiotic. There’s overwhelming agreement that it’s better to nourish your existing gut bacteria with the right diet, though. Prebiotics If you want to give your bacteria a general helping hand – perhaps you’re finding it hard to fit in as much veg and fibre as you should – a prebiotic supplement is the best bet (try Bimuno powder, £8.99 for 30 sachets, bimuno.com). While probiotics tend to be transient and only work while you are taking them, prebiotics boost the good bacteria that already colonise your gut on a more permanent…

DON’T GO VEGAN ‘Diet can be directly linked to hair loss or thinning. Diets such as veganism often lead to nutritional imbalances and a lack of important vitamins. These imbalances can cause hair to become brittle and break. Lean meat, fish and eggs are all good choices. Your diet should be rich in minerals and vital vitamins, too,’ says Dr Thomy Kouremada-Zioga, hair surgeon at The Private Clinic (theprivateclinic.co.uk). DO MINDFUL EXERCISE ‘Transformation that happens in your body happens in your mind first, so it’s important to understand that you are in the prime of your life with a world of opportunities in front of you. A great start [for boosting your mind] is to find a good yoga class. Or even better, a yoga teacher who can also offer…

1. Eat mindfully As we age, our metabolism slows down, which is why you can pile on the pounds more easily. ‘The simplest way to weight management is to stop eating mindlessly,’ says wellness expert Akcelina (akcelina.com). ‘Turn off the TV, computer and mobile phone and put away books or magazines – when eating, just eat and pay attention to what you’re eating, how much and how. You may then avoid certain foods. Don’t overeat, hear when your body is full and differentiate between emotional eating and genuine hunger. Visit mindlesseating.org for more inspiration. 2. STAY SHARP Every day at 8am, the alarm goes off to remind beauty guru Josephine Fairley to do her brain training. In her book, The Anti-Ageing Beauty Bible by Josephine Fairley and Sarah Stacey (£12.99;…

We may finally have the cure to turning to chocolate or crisps when a bad mood hits. A study from Evidence-Based Complementary and Alternative Medicine shows that laughter may help distract you from obsessing about food. Instead of fighting a craving, refocus your attention on something funny, such as viral YouTube videos. Laughing creates chemicals that soothe your body naturally without medication or food; so turn that frown upside down!…

H&F’s Marianne Seymour enjoys a relaxing Japanese heat treatment. What? Iyashi Dôme Treatment, £35 for 30 minutes. Where? Spa Juice Bar, 20 College Approach Greenwich, London SE10 9HY; mydetoxdiet.co.uk. ‘I wanted to de-stress and soothe my muscles, but I find saunas unbearable after 10 minutes. This alternative seemed to offer similar results, so I gave it a go. I was lead through a juice bar and up to a relaxation room with a massage table covered with a plastic dôme. My therapist Beth explained that with the Iyashi Dôme Treatment (originally from Japan), heat comes from infra-red beams and your face is not affected. Infra-red light from the Iyashi dôme penetrates your body by 40mm so you sweat out toxins while burning up to 600 calories! It also soothes sore…

SHOULDERS Squeeze your shoulder blades together at the top of the move. ARMS Have a slight bend in your elbows. LEGS Keep your knees slightly bent. TUMMY Make sure your core is tight. Don’t let your abs be soft. REVERSE FLYES Reps: 15 Benefits: Strengthens your spine, helping improve your posture and making you look longer and leaner. Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward from your hip joints (A). Exhale and lift both arms to the sides, keeping a slight bend in your elbows and squeezing your shoulder blades together (B). With control, lower the dumbbells back towards the ground. REVERSE DUMBBELL CURL AND PRESS Reps: 12 Benefits: Works your forearm muscles and biceps – hard! Hold two…

Staying in shape becomes all-important in your fifties. For those who have been reluctant exercisers previously, the goal is to be in better shape than you were in your thirties and forties. For those of you who reach your fifties with a good foundation of fitness, the goal should be to maintain what you’ve developed. You’re unlikely to be breaking the personal bests you hit in your twenties and thirties, but you can still keep up a rigorous training routine, allowing you to lead a healthy and pain-free life. RATE OF REPAIR It’s important to be realistic though. In your fifties and beyond, your body can’t endure, recover or repair at the rate it used to. What’s more, during the first five years after menopause – unless you actively do…

ODLO COCOON X DOWN JACKET £270; odlo.com ‘The first thing I noticed when putting on this jacket was how silky soft the Pertex Quantum fabric was. The jacket felt incredibly snug, but lightweight at the same time. The windproof fabric and premium down insulation meant that, even when walking on an exposed windy hill, I stayed pretty toasty! It’s got a handy pocket on the inside of the coat and wrist adjustments to stop any heat escaping. The sporty cut and trendy design make this a versatile, stylish jacket. You’ll be as comfortable wearing it on a ski holiday as you will on the school run – I’ve barely wanted to take it off! This came a very close second.’ WARMTH COMFORT ARCTERYX CERIUM LT HOODY £300; arcteryx.com ‘Even though…

With an average weight loss of 7-14lb a month for clients and hundreds of hand written testimonials, Rachel’s results speak for themselves. It can be extremely soul destroying when you just can’t seem to shift your excess weight, no matter what you do. If you have reached the stage where putting on any more weight is simply not an option for you, then read on! Improving your health Being overweight is no laughing matter when the physical strain on your body is starting to take its toll on your health. Your GP or your family may have expressed their concern and urged you to slim down – all very well if only you knew how to! Help is at hand to resolve your weight problem. Rachel and her team have…

1. TELL US ABOUT YOUR PHILOSOPHY ON FOOD ‘It’s about getting maximum nutrition from meals. I cook from scratch using whole foods, don’t exclude food groups and avoid anything processed, packaged or refined. I haven’t always eaten this way: I was bulimic for several years after my parents divorced, and one of my best friends died when I was 16. When I moved to Australia at 18, I realised there are better ways to deal with stress. My philosophy evolved from experience, studying nutrition and trying new foods.’ 2. WHAT IS YOUR APPROACH TO BEAUTY? ‘I’m a bit lazy with make-up: if it’s a choice between putting it on and cooking breakfast, I’ll cook breakfast. I choose natural products without parabens and pesticides, especially with body moisturisers (rosehip oil is…

STAR LETTER EXERCISING IN YOUR 40S I’ve always enjoyed running and group exercise classes. However, since turning 46, I’ve had a series of injuries that has meant I’ve had to give up my morning jog and step classes. Feeling old and sluggish, I bought H&F to inspire a new health and fitness regime. I read Jean-Claude’s article ‘Act Your Age’ (February issue), which recommended strength work, walking and stretching. I feel I can do these without worsening my injuries. In fact, I’ve signed up to a yoga class for the first time and will walk briskly there and back. Thank you for getting me back on the exercise wagon and for reminding me that you’re never too old to achieve your fitness goals. Kristina Symons, London LBT MOTIVATION I just…

Still struggling to get your fitness resolutions off the ground? Once you start, you’ll want to keep up the good work! Research from Penn State University shows there’s an upward spiral of emotion that occurs when you start exercising, lifting your mood and making you want to do more. The study also found that people who reported higher positive psychological states were more likely to be physically active. It’s a win-win situation!…

Love your high-impact workouts? It’s time to stock up on tuna, mackerel and other vitamin D-loaded fish. Research published in The Journal of Foot & Ankle Surgery suggests high levels of vitamin D help reduce the risk of stress fractures in active people. Of the 53 people tested in the study, scientists found a whopping 80 per cent had low levels of the vitamin in their bodies. Vitamin D plays an essential role in helping your bones absorb enough calcium to keep them sturdy and ready for exercise!…

TROPICAL ENERGY BALLS Makes: 16 140g dried mango30g goji berries140g cashew nuts60g desiccated coconut,plus extra to coat1 tbsp baobab powder1¼ tsp ground turmeric1 tsp rosehip powder1 lime, juice and zest2-4 tbsp cold filtered water 1 Place all the ingredients except the filtered water in a food processor and pulse until finely chopped. If making by hand, finely chop the mango (soak your mango in cold water for five minutes to soften if necessary), substitute cashew nut butter for the cashews, and mix in the powders and juice. 2 With the motor running, add the water a little at a time until the mixture starts to come together, forming a loose ball. 3 Divide into 16 evenly sized portions and roll into balls. 4 Sprinkle a layer of desiccated coconut on…

We’re often told that what goes around, comes around, but now psychologists have confirmed that there really is a personal benefit to helping others. A two-week study, published in Clinical Psychological Science, found that those who helped more people throughout their day reported a greater sense of wellbeing and less stress. Even small acts of kindness, such as holding the door for someone, can give you a boost on those down days, so don’t hold back!…

Your morning-after routine involves yoga and coconut water rather than coffee and Nurofen. If it’s not bright enough to be seen at a fitness rave, it doesn’t make it into your workout wardrobe. You’ve seen a sunrise twice in one week; once getting home and once going for a run. The shelves in your kitchen are groaning with coconut oil and almond butter, along with artisan vodka and organic wine. Your ideal holiday is two weeks in Ibiza; one week of partying followed by a week of detoxing. Your Instagram feed is a mix of workout snaps, sunsets – and juicy burgers or cake!…

MEET THE EXPERT Matt Roberts is a personal trainer and owner of four London fitness clubs. He has also launched an equipment line, supplement range, bestselling books and DVDs. Roberts’ clients include David Cameron, Michael McIntyre, Tom Ford and Melanie C. In 2015, he launched exercise streaming service Body.network; mattroberts.co.uk. THE FITNESS FAN WHO HAS HIT A WEIGHT-LOSS PLATEAU Cara, 35, says that her intense workouts have stopped reaping results ‘I’m in a rut. I haven’t lost any weight since starting CrossFit, and I’d hoped I would. After I had a baby in October 2013, I started doing 20 minutes of HIIT. I joined CrossFit last September and now attend classes five to six times a week. I eat well but don’t know whether I include the right foods for…

‘I obviously don’t have the same body that I had when I was 20. But I don’t have the same mindset either – I was wracked with self-consciousness and insecurity. Now I really appreciate my maturity as a woman, my depth of spirit and soul and my understanding of who I am and what’s important to me.’ – Elle Macpherson, 51 ‘They [women] think that they failed somehow by not staying 25. This is crazy to me because my belief is that it’s a privilege to get older – not everybody gets to get older.’ – Cameron Diaz, 43 ‘When you’re 16, you think 28 is so old! And then you get to 28 and it’s fabulous. You think, then, what about 42? Ugh! And then 42 is great. As…

The desire for radiant skin drives us to spend thousands every year on beauty products that promise the perfect complexion. While there’s no doubt many products help support your skin, the fact it has a visible outer layer doesn’t mean that the only way to help it is from the outside. As is the case for every other cell in your body, nourishing the skin’s cells comprehensively is an inside job. More often than not, you can achieve clearer, younger, more radiant skin simply by eating the right foods to support your body’s natural glow-boosting mechanisms. PROVEN RESULTS As a nutritionist working with people struggling with difficult skin conditions, I find that when they change their diet, they often notice drastic results. And it’s not just a dewy, plump complexion…

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March is a tough month. The motivation that came with January’s ‘get fit’ resolutions is starting to wane, and summer is too far away for you to panic about prepping your body for the beach. But if you followed the first four weeks of our Full Body Reset plan devised by celebrity trainer Svava Sigbertsdottir, there’s good news – it’s time to shake things up. Conventional fitness wisdom suggests it’s important to change your fitness routine regularly by upping the intensity, volume or switching the moves. It’s this variety that keeps both your brain and body interested in exercise, and is the secret to staying in shape. Now, in month two of the plan, we're building stamina. Why? Because if you have a good aerobic base, you can build harder,…

MAKE A COMMITMENT As you age, motivation to stay in shape is often higher than in your earlier years. Wanting to remain physically independent and robust provides you with a clear purpose, making it easier for you to prioritise and make a firm commitment to your training. Joining a club with like-minded people is a great way to keep you accountable and committed. STAY STRONG Strength is the foundation of all physical qualities and will play a big role in how your posture develops, how good your balance is, and how physically active you can remain in later life. You don’t need to be aiming for gym personal bests, but the more strength you have, by keeping up with structured exercise and staying physically active in daily life, the better.…

‘I’m 92-years-young and I’m going to run until I drop! My son David introduced me to parkrun and, once I started, I wanted to come back again and again. I think of nothing else when I’m running and am not worried about times any more. I just want to finish.’ – Norman Phillips, the oldest parkrunner in history to achieve 100 parkruns ‘Being a first-time mum, it’s not easy to find the time to exercise. However, because parkrun is on a Saturday morning, it’s perfect for me. It really sets me up for the day. It’s free and caters for all levels, kids included, and is a great way to meet new people and get fit at the same time.’ – Emma Plendy, Rushmere parkrunner, Bedfordshire ‘At the heart of…

‘Three years ago, I worked in the sales world doing a job that I was very unhappy with and spent a lot of time watching the clock. I was drinking extremely heavily and, by the end of March 2012, I was burnt out. I was eating unhealthily, drinking two and a half bottles of wine every night and feeling slightly depressed. My emotions were up and down and I was generally living unhappily. It wasn’t a good time. I was wasting my life.’ RECOVERY PLAN ‘I just couldn’t bear the idea of wasting any more time as life goes so quickly. So I left work, took six weeks out and rested. I gave up alcohol completely and lost about three stone in weight. Then I tried my hand at personal…

AKAMUTI VIRGIN WILDCRAFTED SHEA BUTTER An incredible skin food, shea butter is rich and creamy, and packed with vitamins A, E and F plus pure tree goodness. A natural skin food, African shea butter is richly moisturising to dry skin, problem skin, and skin exposed to the sun and wind. Nutrient rich, it is easily applied and super softening! Ideal for parched, hungry or very dry skin. £6.95 | www.akamuti.co.uk SLEEPLESS NIGHTS CALMING FACE OIL Say goodnight to tired-looking skin with this cellular-energising oil. The unique blend is nutritionally tailored with 18 luxurious natural oils, including argan, hibiscus, sea buckthorn and rosehip. It is rich in native nutrients, vitamins, anti-oxidants and phytoestrogens, to naturally improve elasticity and boost collagen. The rejuvenating formula intensely nourishes and revitalises hormonally ageing skin overnight,…

3 OF THE BEST… SPORTS SOCKS A good pair of exercise socks can make all the difference to your workout Stance Fusion Athletic  £13.99; wit-fitness.com Foot apparel just got a makeover! This Californian sock brand mixes breathable and sweat-wicking fabrics with style to create a range that looks as good as it feels. Victoria’s Secret Sport Mesh Sport Socks  £21.41; victoriasecret.com This six-pack of bright socks lets you rock a different look every workout day of the week. Cool, comfy and great when colour-matched to your top! CEP Short Socks  £14; cepsports.co.uk Socks that sit above the ankle are here to stay. And these sports-specific versions boast anti-blister fabric and compression material that boosts circulation. Handy. BREW UP ENERGY There’s nothing quite like a cup of coffee to snap you…

‘Less frequent, but higher-intensity, exercise can keep older exercisers fit’ STAY FIT WITH HIIT AS YOU AGE Getting older has been linked to a decrease in aerobic capacity and loss of muscle mass, so it’s important to find a fitness regime that works for your body. That’s why I was interested to read that physiologist Dr Peter Herbert from the University of Wales Trinity Saint David has found that less frequent, but higher-intensity, exercise could be the answer. While exercise guidelines (from both the NHS and the American College of Sports Medicine) claim that the over 50s should do 150 minutes of low-to-moderate-intensity exercise each week, Dr Herbert suggests high-intensity interval training (HIIT) can work. A former strength and conditioning coach, as well as 500m sprint bronze medallist at the…

SOUND BITE ‘I was fed up with my lose-and-gain again routine. I’d had enough of no-carb regimens. Some people can live without bread and pasta, but it doesn’t make sense to me.’ Oprah Winfrey EASE A WHEEZE Lycopene-rich tomatoes have been linked with lower risk of heart disease, cancer and skin damage. Now it looks like they may help tackle asthma or a post-cold wheeze too. Researchers at Hunter Medical Research Institute in Australia applied tomato lycopene – which has known antioxidant and anti-inflammatory effects – directly onto inflamed airway cells in test tubes and found these cells had a much stronger immune response when exposed to the cold virus. Now the researchers are trial feeding asthmatic children a diet high in tomatoes to see if it improves their health.…

‘You’ll be eating vegan or vegetarian meals, but if you fancy a steak once in a while, you can...’ BE FLEXIBLE ‘Many of us – me included – enjoy the taste of meat and don’t want to give it up entirely, but can appreciate the health and environmental benefits of a diet that has a heavier emphasis on plant-based foods. Which is why flexitarianism (aka flexible vegetarianism). is hotting up as a trend at the moment. The reason I like this way of eating is that it can fit your lifestyle – basically you eat mostly vegan or vegetarian meals, but if you fancy a steak, you can go ahead. Healthy plant sources of protein such as nuts, pulses, lentils, chickpeas and tofu are much more in evidence with this…

3 WAYS TO…. TACKLE HAY FEVER Build your defences pre season with these immune-boosting supplements. EAT MUSHROOMS Reishi mushrooms are proven to help regulate your immune system and stop the release of allergy-inducing histamines. Try Mico-Five by Hifas da Terra (£55.50 for 70 capsules; hifasdaterra.co.uk ). USE PROBIOTICS ProVen Probiotics Adult Acidophilus and Bifidus 25 Billion (£13.95 for 30 capsules; provenprobiotics.  co.uk) contains friendly bacteria known to help boost immunity and ease hay fever. TAKE VITAMIN C Supplement your diet with Cherry-C by Cytoplan (£25.95 for 120 capsules; cytoplan.co.uk ), a rich source of the natural antihistamine vitamin C from the acerola cherry. GET REAL Social networking sites such as Twitter and Facebook are great for keeping you hot on the latest…

Thanks to TV yoghurt ads and the many rows of mini probiotic drinks in chiller cabinets, most of us are aware there’s a host of bacteria – many good, some not so good – living in our guts. And with a recent flurry of diet and lifestyle plans designed to improve health and control weight through revamping your gut bacteria, it’s clear this is an area of science that’s really catching the popular interest. But although we’ve known about gut bacteria for several decades, science is only just starting to grasp the full ramifications for your health – both body and mind. ‘We’re just beginning to unravel the effects of our gut flora – or microbiome [the genes of the microbial cells] – on health, and it’s very exciting,’ says…

Getting older – it happens to the best of us. One minute we look fresh after going to sleep in our make-up; the next, we’re being targeted by the anti-ageing expert at our local beauty counter. The truth is, our skin will wrinkle, muscles will soften and hair will start to grey. And when they do, we’ll want to turn back the clock. But here’s a better idea – press pause. A new generation of women in their 40s and 50s are redefining what it means to age gracefully. From actresses Sandra Bullock, Cameron Diaz and Gwyneth Paltrow, to models Elle Macpherson and Heidi Klum, women worldwide are proving that ageing can be a positive experience. It’s not about longing for the skin (or the stomach) they had in their…

From the age of 35, we lose up to a pound of muscle mass a year, so resistance training is essential if you want to be ageless. Try this ab-focused workout from The Ageless Body, which fuses short-duration cardio work with bodyweight moves. Because flat abs are still attainable for the over-forties. Groundwork: 5 mins of gentle cardio, 10 mins of moderate cardio, 5 mins of gentle cardio. Maintenance: 25 mins of steady cardio followed by the following ab circuit. Plank (gym ball or floor) Time: 40 seconds Lie face-down with hands positioned palms down, facing forwards and beneath your shoulders. Elbows and feet should be on the floor. Raise your body onto your forearms (with elbows bent to 90°) and feet, keeping your back, head and legs in a…

• A cleansing and hydrating cup of hot water with a large wedge of fresh lemon, a pinch of cayenne pepper and a little grated ginger – this helps to trigger digestive processes, detoxify and hydrate. • One scoop of powdered nutritional supplement such as Equi London’s Beautiful (240g for £55; equilondon.com). Add to water, a little fresh juice or to a breakfast smoothie (see below). BREAKFAST (within two hours of waking) 2 scrambled eggs, one slice of toasted rye bread, topped with ¼ a sliced avocado, sprinkled with pumpkin seeds. 100g natural (no sugar) organic live yoghurt or coconut yoghurt, with 60g blueberries, 1 tsp sunflower seeds & 1 dsp soaked chia seeds. Porridge made with 60g porridge oats & almond milk. Add 1 tsp almond butter, 1…

FAT LOSS – FAST! The science-backed plan to keep your body burning fat all day Want to lose weight fast and get your fittest ever? This book will help you do that in just six weeks! The experts at H&F magazine have translated the science of HIIT (high-intensity interval training) into an easy-to-follow, 30-day home workout and diet programme. It’s suitable for all fitness levels with clear, step-by-step exercise instructions. BUY IT NOW FROM AMAZON http://amzn.to/1B76f5q YOGA FOR FITNESS 54 poses to get you fit, strong & flexible Think yoga’s just for relaxation? Think again! It’s also used by athletes and exercisers to help boost performance. This step-by-step guide teaches you the basics and offers yoga workouts for cyclists, swimmers, runners, tennis players and skiers – all devised by a…

Bleeding Hart Mist, £29 for 100ml; moniquehart.com Ever feel like you need a sense of calm to envelop you? We’ve found just the thing! Try this hydrating face spray, refreshing body mist and relaxing room and pillow spray in one. It has a delicate, uplifting scent, thanks to ingredients including 100 per cent natural rose geranium, lavender, jasmine, yarrow and honey myrtle, which also help boost energy, reduce anxiety, stress and fear and relax the respiratory system to induce long, restful sleep. Meanwhile, hyaluronic acid will rehydrate and plump stressed and tired skin. Spray it on your face to keep it hydrated and inhale three deep breaths to help you feel calm. Before sleep, spray it on your pillow and body. Spray in the air in your home…

As far as creative culinary minds go, Sarah Wilson is vying for the top spot. The author of I Quit Sugar (Macmillan, £14.99) is back to show you how to reduce your food waste by using absolutely everything in your fridge and left on your plate – from asparagus ends to fish bones – to create super-healthy daily meals. Her new book I Quit Sugar: Simplicious (Macmillan, £20) promises to save you time and money, while helping you do your bit to protect the environment. The Australian writer was forced to give up sugar in 2011 after being diagnosed with an autoimmune disease, aggravated by sugar consumption. Wilson soon found she lost weight, was happier and no longer had those mid-afternoon slumps. ‘Several bigger, deeper themes also emerged. I realised…

You regularly do hour-long workouts, but then spend the other 23 hours sitting on your backside. That’s just not enough. It’s now clear that being inactive for long periods of time isn’t good for health. Science shows a sedentary lifestyle increases the risk of diabetes, cardiovascular diseases, high cholesterol, back pain and some cancers. And counteracting time spent sitting with bouts of intense exercise won’t cut it – you have to increase the amount of general activity you do. And that’s where activity trackers – gadgets that monitor your every waking (and sleeping) hour – come in. The American College of Sports Medicine has declared wearable devices will be the number one fitness trend in 2016, so H&F’s fitness editor put the latest trackers to the test. POLAR LOOP 2…

FORWARD BEND/UTTANASANA BENEFITS This calming posture helps lengthen hamstrings, calves, glutes and spine and strengthens your inner legs and knees. It stimulates blood flow and digestion and reduces fatigue. HOW TO DO IT • Stand with your legs wide and toes turned in, then interlace your hands behind your back, arms straight. • Exhale, then bend forward from your hip joints and lengthen through the front of your torso. • With your knees straight, try to bring your hands towards the floor behind your back, while pressing your heels firmly into the floor. • With each inhalation in the pose, lift and lengthen the front of your torso just slightly; and with each exhalation, release a little more fully into the forward bend. • Let your head hang from the…

50%OFF THE NEW RETRO SUPER BLEND Love making juices and smoothies? Juice Master and Retro Juicer have teamed up to offer H&F readers an exclusive half-price offer on the awesome new Retro Super Blend. Usually priced £119.99, the super-cool blender is available to you for just £60 (plus £3.99 p&p). The Retro Super Blend is the perfect sidekick to the Retro Juicer, enabling you to make your own mouth-watering smoothie blends or thicken up your delicious juices with tasty added extras, such as avocados, bananas, dates, nuts and seeds. You can also use the extra milling blade that comes with your Retro Super Blend to grind mixed seeds, effortlessly chop nuts, fresh herbs and much more, adding even more nutrients to your drink at the touch of a button. Easy!…