Innholdsfortegnelse for April 2016 i Women's Fitness

Spring is on its way and it’s time to re-energise your body and mind, ready for the warmer, sunnier days ahead! First, is your workout working for you? If you’re spending hours in the gym for little reward, you need to read ‘The great fitness face off’ (page 50). From 5:2 fitness to Exercise snacking, H&F fitness ed, Sarah, has tested the latest workout methods to help you find the one that’s best for you. Want a stronger, fitter body? Then one plan that’s sure to work for you is our four-week ‘Full-body reset’ workout (page 98), guaranteed to get you in shape by this time next month! Is your diet really as healthy as you think? Whether you’re hooked on smoothies, have gone gluten-free or refuel with sports drinks,…

‘Keeping work and downtime separate makes me happier’ ‘Life is all about having experiences and I hope I’m creating amazing experiences for people’ ‘I get up at 7am, have a shower and eat breakfast – usually Quinoa flakes and Kia seed porridge with berries and nuts – while catching up on personal emails. For mental clarity, I don’t do anything work-related until I go into my home office at 8.30am, where I’ll meditate for 15 minutes and fill in my Daily Greatness Business Planner. After that, my day can go anywhere. If I stay at home, I’ll prep for events by emailing trainers, locations and caterers, and updating social media. If I’m out, I’ll be checking out venues, trying fitness classes and looking for instructors I can team up with.…

Mark Milsted, SIX3NINE (six3nine.com) banishes excuses. ‘Keep a note of everything you do over a 24-hour period and identify exactly how it’s being spent. Then highlight any gaps where you can squeeze in a training session. Diarise your sessions in the same way you would schedule a business appointment – no cancelling at the last minute! Training sessions first thing in the morning are less likely to be disrupted. Get your gym kit ready the night before, so you can roll out of bed and head straight out.’…

Dumbbell clean and press Reps: 15 Works: Shoulders, upper back and core Stand with your feet shoulder-width apart and a dumbbell between your feet on the floor. Push your hips back as you squat to grab the dumbbell with your right hand. In one smooth move, pull the dumbbell up to shoulder height as you press through your heels to stand (A). Then press the dumbbell overhead, keeping your knees slightly bent and your core engaged (B). Reverse the movement to return to start. That’s one rep. Do 15 with your right arm, then repeat with your left arm when doing the next circuit. Perform this circuit once on one side, rest 30 seconds then repeat on the other side. Repeat four times. Overhead crunch to rotation Reps: 10 Works:…

CHIA BIA CHIA OIL CAPSULES (£14.99 for a 22-day supply; chiabia.com). You’ll get just over half the daily amount of alphalinoleic acid needed for healthy cholesterol levels, heart and brain benefits. HOLLAND & BARRETT FLAXSEED OIL VEGI CAPSULES (£6.35 for a 15-day supply; hollandandbarrett.com) Contains half your daily recommendation of ALA in a daily dose. Top up with green leafy veg and walnuts. VERTESE AHIFLOWER CAPSULES (£12.99 for a 30-days supply; auravita.com) As this form of omega-3 is used more efficiently by your body, you need less.…

FLAXSEED As well as being a good source of fibre, flaxseed is high in omega 3 for healthy skin and hair. It also helps with gut health, and is gluten free. ALOE VERA This plant contains a huge range of minerals, including potassium for healthy muscles, calcium for healthy bones and magnesium to help keep blood sugar levels stable. WHEATGRASS A good source of Vitamins A, C and E, wheatgrass is mostly made of chlorophyll, which is important for blood health. Wheatgrass is hard to digest raw, so liquidise it and enjoy as a juice.…

BREAKFAST ‘I start the day with a couple of espressos. I don’t eat breakfast until after my workout (I do P90X; beachbody.co.uk) which will be around 6am. My breakfast is protein based – maybe scrambled eggs, a bit of bacon, some buttered spinach and a couple of avocado slices. Omelettes are always a great go-to as well.’ TREATS ‘I do like the odd pizza now and again. But I mean one with a super-thin base, loads of toppings, such as spinach, red onion, aubergine and goats cheese. A proper Italian-style one.’ LUNCH ‘Where I eat lunch can vary so much, but I work from home when I have a lot of writing commitments. If so, lunch will generally be a big, dense salad made from a good selection of greens,…

SOFTLY SOFTLY… Korean beauty trends have always had a cult following, and the latest one is to use a skin-softening lotion after cleansing but before a serum, then a day cream. Try Eastern-inspired B. Refreshed Essence Lotion (£6.99 for 150ml; superdrug.com) – a light lotion with 12 hours of moisture from algae extracts. Antonia Burrell Holistic Skincare Forest Dew Skin Conditioner (£25.50 for 50ml; antoniaburrell.com) is a bestseller with French fucose polysaccharide, which increases skin’s moisture by up to 85 per cent. Or try Trilogy Hydra-Tone Softening Lotion (£19.50 for 150ml; lookfantastic.com), an astringent-free lotion for extra hydration before your day cream. CELEBRITY FAVOURITE ‘Because I wear a lot of make-up for work, this product makes my skin feel really replenished.’ Adele, singer/songwriter EXPERT TIP ‘Mix a little brightening moisturiser…

Imagine a world where exercise fits seamlessly into your life. Where keeping fit isn’t hard work. And working out doesn’t mean waking early, skipping social occasions or forcing yourself to do something you don’t enjoy. This world isn’t a pipe dream — all you have to do is step outside the fitness norm. Keeping fit doesn’t have to mean going to the gym, clocking hours of activity or attending classes. It can mean exercising at home, clocking 10 minutes of movement or walking to work. Exercise is what you make it, and there’s little point trying to follow a regime that doesn’t work for you. In fact, studies show you’re far more likely to stick with an exercise regime if you enjoy it. The problem is, most of us are…

PROTEIN SHAKES Many people already consume too much protein, which means shakes can be an unnecessary and expensive way of consuming excess calories. Check your intake via an app such as My Fitness Pal. Also, be aware that some shakes are high in sugar, while whey protein isolate can aggravate the digestive system if you have a lactose intolerance. Choose a lactose- and gluten-free, plant-based protein drink for easy digestion. COLD-PRESSED JUICE These are normally a pure form of juice. Many store-bought juices (or ‘juice drinks’) tend to be watered down and have additives such as sugar – cold-pressed juices are far less tampered with, not to mention significantly higher in vitamins and enzymes than their pasteurised counterparts. Like any juice, aim for at least a 50:50 ratio of vegetables…

Our relationship to food is so complex that many things influence what we put in our mouth. No one is more aware of this than Sydney-based clinical nutritionist and health blogger Jessica Sepel (jessicasepel.com). A few years ago, Sepel’s life was not as healthy as it is today. Describing her past relationship with food as ‘turbulent’, she says, ‘I really felt I needed to be thin in order to be loved. Food was like the enemy and my body became a burden.’ All this has changed now, and Sepel’s blog not only charts her healing journey, but has helped countless others redefine the way they relate to food as well. ‘I had to build a foundation of love for myself – otherwise nothing feels good. You can make the healthiest…

Strong muscles are today’s coveted fit-body must-have. Gone are the days of wanting to be a skinny Minnie – we girls want lean muscle mass. And that’s where the third part of our Full-Body Reset plan, devised by celebrity trainer Svava Sigbertsdottir, comes in. If you’ve been following the plan from day one, you’ve already blasted post-Christmas blubber in January and built a good stamina base in February – now it’s time to find out what you’re really made of! This month, the focus is on upgrading your strength and power using a carefully selected blend of bodyweight and weighted moves. ‘All of the exercises are measured by number of reps,’ explains Sigbertsdottir. ‘This means you can improve your strength by adding two reps to each move every week. You'll…

LATERAL BOUNDS Stand to the side of a marked line on the floor. To start the movement, push off on your outside leg, landing on the opposite one on the other side of the line. Pause for a second, then hop back over the line again, landing on the other leg. The key is to jump as far as you can and to land in a controlled manner. Start with three sets of six jumps on each leg. BROAD JUMPS From standing, bend your knees and push your hips back, while simultaneously swinging your arms back. Then drive your hips and arms forward as powerfully as you can, propelling yourself as far as possible. Land with your feet in the same starting position to complete the movement. Start with three…

VIZSLA Athletic and with a short coat that won’t pick up trail mud, the Vizsla has immense amounts of endurance, speed and great jumping skills. Perfect for off-roadies. JACK RUSSEL TERRIER Don’t underestimate the running ability of this little friend. High on energy, the Jack Russell can keep pacing for a surprising amount of time. SIBERIAN HUSKY The original canicross dog, a Siberian husky is born to be on the go. This pet can run and run and run, so would be a great companion for a long-distance strider. LABRADOR As a gun dog, Labradors are well-known for being active souls. Lean, energetic, obedient and speedy, this is the dog to pace you around a 10K. BRITTANY SPANIEL This pretty pal has bundles of buzz. Light, agile and sprightly, Brittany…

HEY JO LEGGINGS £145; hey-jo.co ‘I’ve wanted a pair of Hey Jo leggings for several years now – and these lived up to my athleisure dreams. The body-flattering pants are practically iconic in the gym fashion world because they’re so easy to wear for a workout or to go out. After much pondering over the gazillion colour options of the high-end Italian jersey fabric, I chose the amarinthe design because it would go with lilac, white, camel and cream tops. What really impressed me, though, was how the leggings performed at the gym. Whether running, lifting or jumping, they held up to the job. And they’re one of the few pairs to have a drawcord waist and zip pocket at the back. Not cheap though.’ STYLE FUNCTION TINY FISH CO…

Fancy a sporty weekend escape? Here’s your chance to win a two-night weekend break for two at the The Manor House Hotel (manorhousehotel.co.uk) in Devon. Set on the edge of Dartmoor with spectacular views across the countryside, the Manor House is the perfect location for an active break. It offers over 60 sporty, activity and leisure facilities including a hydro spa and gym. Relax in the hydro pool, sauna and steam rooms or get active with activities including tennis, archery, golf and guided walks on Dartmoor. There’s also a full timetable of fitness classes from yoga to Zumba; fun family activities and a kids’ club. Worth £428, the weekend stay is full board and includes use of all the hotel’s facilities, including racquets and spa. FOR YOUR CHANCE TO WIN…

STAR LETTER FINDING YOURSELF I look forward to reading H&F every month and always save articles to keep in a binder so I can go back to them and read them again. Since I started my fitness journey a year ago, I’ve run two half marathons and two 10ks and lost a whopping three stone in weight. I ran the first half marathon (Bath Half 2015) eight months after having my baby and after years of IVF medication. This year, I have three half marathons, a 10k and a full marathon to look forward to. I just wanted to state that if anyone feels like they don’t recognise themselves, as I did after my IVF journey, then there is a healthy way forward to regaining yourself, and perhaps even a…

Want to shed pounds? Dance away the calories. New data from the University of Brighton shows that contemporary, street and swing dance burn more calories per 30 minutes than running, cycling or swimming. To discover this fact, researchers tracked the heart rate, distance covered, energy expended and psychological state of 15 dancers from City Academy. During a 30-minute class, dancers burned an average of 293 calories, compared to 264 calories for running……

Here’s another reason to chomp on green, leafy veg – your eyes will thank you! A 14-year study by Harvard Medical School has found that people eating one to one and a half cups of green leafy veg a day had a 20 to 30 per cent lower risk of glaucoma. This, they say, may be due to the nitrates in leafy greens, which, when converted by the body to nitric oxide, help take blood to the optic nerve. Whether glaucoma is a genetic risk for you, or you want to help protect your eyes from the inevitable effects of ageing, increase your daily dose of greens!…

‘GROWING YOUR OWN CAN SAVE YOU £2 5 0 A YEAR’ Looking for an easy way to upsize your wallet and crank up your health credentials? If you want to optimise your diet but your weekly budget won’t stretch to the latest superfoods, the answer is simple – grow your own. A growing number of health-conscious foodies are transforming their back gardens, balconies and even windowsills into miniature superfood gardens in a bid to cut down on waste and boost the contents of their plate. Even if you live in a teeny urban studio or on the 7th floor of a high rise block of flats, there are plenty of options to make the most of your living space. Best of all, you don’t have to be naturally green fingered…

POACHED THAI SALMON WITH PAK CHOI Serves: 2 1 tbsp coconut oil 2 shallots, finely chopped 2 cloves of garlic, finely chopped or grated Thumb-sized piece of fresh ginger, peeled and finely chopped or grated 1 red chilli, deseeded and chopped 1 lime leaf, finely shredded 1 stalk of lemon grass, finely chopped 500ml fish or vegetable stock 2 salmon fillets, skinned 2 pak choi, leaves separated 1 small handful of fresh coriander leaves, to serve 1 Heat one tablespoon of coconut oil in a medium saucepan and fry the shallots, garlic, ginger and chilli for a few minutes to soften. Add the lime leaf and lemon grass to the pan and keep cooking for another minute. 2 Pour in the stock, bring to the boil, then simmer gently for…

BOOK IN Have you had your smear test? Cases of cervical cancer have risen by four per cent and new research by Jo’s Cervical Cancer Trust shows that 3.7 million women are choosing to avoid their potentially lifesaving smear. One in three 25-29 year olds haven’t been for their test in the last five years; and numbers of older women tested are also declining, year on year. Cancer Research UK counts cervical cancer as the second most common cancer for women under the age of 35, so don’t be a statistic. Your smear test can detect atypical cells on the cervix before they turn into cancer, so book that appointment now. 3 WAYS TO BETTER TEETH Look after your teeth with the help of these new oral-care products STOP GRINDING…

PIXI SWEET PEACH SHEA BUTTER LIP BALM £8 for 4g; pixibeauty.co.uk Soothe dry lips with vitamin E and shea butter, and enjoy a light wash of pretty peachy freshness. BOURJOIS ROUGE EDITION VELVET IN VIPEACH £8.99 for 8ml; boots.com For punchy, moisture-rich colour that’s super long lasting, try this new must-have from Bourjois. ZELENS LIP ENHANCER £32 for 5ml; zelens.com This boasts intense moisture, high shine and clever technology that enhances the natural shade of lips, plus it’s infused with antioxidants. Totally irresistible.…

‘THIS IS A CHARACTERFUL SIDE DISH FOR WHEN YOU NEED TO ADD SOME PIZZAZZ TO A MEAL’ Zita Steyn’s Curried runner bean tagliatelle SERVES: 4 450g runner beans, sliced lengthways1 tbsp coconut oil½ tsp black mustard seeds½ tsp cumin seeds½ tsp nigella seeds10-20 fresh curry leaves, depending on size2 small or 1 large banana shallots, halvedlengthways and sliced into half moons1 tbsp peeled ginger, grated1 garlic clove, mashed to a pulp with some coarsesea salt, using a pestle and mortar1 red chilli, finely chopped2 tbsp creamed coconut HOW TO MAKE IT (1) Steam the beans for eight to 10 minutes, until tender and no longer crunchy. Refresh under cold running water. (2) Meanwhile, heat the coconut oil in a saucepan, until hot but not smoking. Add the mustard seeds and…

WE LOVE The new Asics FuzeX trainers are light, responsive and the inner guidance line helps your foot with its natural heel-to-toe movement.…

Want fresher, brighter skin? Look no further. The Marine Radiant White Instant Brightening Bubble Mask (£24 for 40ml; janjira.co.uk) oxygenates and brightens even the dullest post-winter complexion. Its key ingredient, Algowhite, is derived from Ascophyllum nodosum, an olive-brown seaweed from the north Atlantic, which studies show lightens dark spots by inhibiting melanin production. Add to this antioxidant vitamin C, vitamin B3 and the oxygenating process that creates the bubbling sensation, and the mask also removes impurities to leave your skin feeling light, fresh and radiant. Apply a thin layer to your face and neck, once or twice a week, wait three to five minutes until the mask bubbles up, then rinse well. The result? A complexion that›s smooth, luminous and fresh as a clear spring day. Yes!…

You are not what you eat; you are what you digest and absorb. Repair your gut lining by adding 1-2 tbsp oatmeal to smoothies every day. Balance your blood sugar; it’s key to a healthy body. Eat protein with each meal, and reduce cravings with good fats, such as avocado, tahini and olive oil. Detox your liver; it keeps your body clean. Think dark leafy greens, eating the rainbow and supplementing with brassica sprout powder. Keep hormones in check; they’re vital for achieving optimal health. Magnesium, vitamin B6, zinc and fish oil help keep things in balance. Learn to love yourself; it’s the best way to heal your relationship with food. Each morning, look in the mirror and say ‘I’m enough just as I am. I’m beautiful just as I…

1 THE SPEED SUIT Michael Phelps Xpresso Kneeskin (£299.99; simplyswim.com ) Compression technology, hydrodynamic designs, buoyant fabrics and bonded seams mean that speed suits slip through the water with ease, helping competitive swimmers to move at a super-fast pace. The MP Xpresso racing suit has the added benefit of being made with swimming brand Aqua Sphere’s EXO-Core fabric, which boasts a higher level of flexibility and good range of motion that enables you to move more freely in the water and swim at peak performance. 2 THE AERO HELMET Specialized S-Works Evade Aero Road Helmet (£159.95; sigmasport.co.uk ) Aero helmets are all the rage among competitive cyclists, mainly because their aerodynamic design reduces drag and increases speed. The neat geometry means that…

GARUDASANA / EAGLE POSE BENEFITS Practising this pose regularly strengthens your entire lower body, stretches your back, shoulders and hips, while improving your balance, concentration and co-ordination. It also opens up the sacral area at the bottom of the spine, where many people hold tension, allowing a freer flow of energy in the lower body. HOW TO DO IT • Standing with your feet together and knees soft, lift your right foot and, balancing on your left foot, cross your right thigh over the left and then hook the top of the right foot behind your lower left calf. • Balance on the left foot. Inhale as your stretch your arms out to the sides, then exhale as you bring your arms together and cross them over each other in…

‘I’d been a really active person, running every day; and I even met my husband through running. Then I had children and, one day when I was running off-road pushing a running buggy, I slipped two discs in my back. I had to have surgery and then couldn’t do any exercise for about three years. It was intense and depressing and affected every area of my life, including my relationship with my kids, husband and my friends. I felt like I’d lost my identity.’ MEL’S REVELATION ‘Once I’d recovered, I realised I was bored with my own excuses not to exercise and wondered if there were other mums who had lost a sense of their identity as well – those who also felt they didn’t have time to be active…

Cracker Drinks Co. introduces its new range of natural fruit juice drinks with no added sugar or artificial sweeteners. As with all Cracker Drinks, this range is completely free of anything artificial. The range is naturally lower in calories, averaging around 30% fewer calories per 100ml than 100% juice or added-sugar juice drinks. However, it remains high in fruit content to offer the added benefit of one of your five-a-day. And there is no compromise on taste either. Each variant is carefully blended to ensure the distinctive flavour of each fruit shines through. The result is a range of unique, delicious and refreshing fruit juice drinks that are also better for you. Available in Sainsbury’s, Tesco and Waitrose, £1.50. Find us on www.crackerdrinks.com  or on Facebook and Twitter:…

1. HOW ARE YOU PREPARING FOR RIO? ‘Right now, I’m focusing on getting selected for the team – I have four titles to defend so I’d be really disappointed not to make it! I train six days a week in four-week cycles, with three weeks of overload and then a week of adaptation and recovery to allow my body to grow and become stronger. I’ve followed this pattern for 15 years. Nutrition-wise, I eat everything in moderation. It’s essential to listen to your natural hunger and give your body the fuel it needs – there’s only so much a nutritionist can tell you.’ 2. DO YOU GET ANY TIME FOR PAMPERING? ‘No! Even on “rest” days I’m doing media work or playing with my two-year-old daughter, Louisa, so I never…

‘An activity-led goal is more motivating than a results-orientated one’ THE FOCUS FORMULA If you’re worried you’re not going to stick with keeping fit, here’s a tip: sign up for an event or activity that excites and scares you in equal measure – swimming the channel, cycling to Paris, entering Ninja Warrior UK… Research shows that an activity-led goal is more motivating than a results-driven ambition (such as weight loss or running 5K in 20 minutes). The study, printed in The International Journal of Sport & Exercise Psychology, reports that exercisers who focus on performance, rather than results, find it easier to achieve their aims – and enjoy the experience. Here’s some inspiration: Virgin Active recently surveyed 2,000 people for their top bucket-list activities, then got fitness trainers to develop…

SOUND BITE ‘When friends tell you how awesome you look, drop the “I still have more to go” crap. You worked hard and you deserve the compliment!’ TV personality and PT Jillian Michaels LOVE YOUR LUNGS Fibre is even better than you think! Not only does it protect you from heart disease and cancer, but new research shows it can help protect your lungs too. Scientists at University of Nebraska Medical Center conducted a trial to find a dietary way to prevent lung disease. People with high-fibre diets had the best lung function compared to those who consumed less, with over 18 per cent better capacity. The researchers believe this is because fibre is anti-inflammatory (the inflammation response underlies a number of lung diseases) and it also alters the make-up…

1 SPACE OUT SEEDS When sowing seeds, each seed is one plant that can grow really big if you allow it to, so don’t always sow all the seeds; instead space them out to give them plenty of growing room. 2 ADD SUNLIGHT AND WATER Plants need two main things to help them grow – sunlight for photosynthesis and plenty of water. The soil needs to be damp but not soaking, so watering them little and often is the best approach. 3 KEEP THE GROWING CYCLE GOING Harvest what you need, and let the plant grow more for you. Most plants will grow a second or even third crop each year, so make sure that you maximise each yield.…

‘It’s good to include diversity with fruit and veg but not so good if it’s different types of cake’ THE RIGHT KIND OF VARIETY ‘“Everything in moderation” is one of the oldest diet mottos, but according to a study by Texas University, it may not always be the best one. The researchers, who scrutinised the diets of over 5,000 people from multiple ethnic backgrounds, found “little evidence of the benefits of diet diversity for abdominal obesity or diabetes.” In fact, by one scientific measure, eating a greater variety of foods was associated with a gain in waist measurement. The reason? Those who ate a large variety of foods didn’t just eat more types of the healthy stuff – they also ate too many less-healthy foods! “Potential benefits of increased intakes…

Psychologist Dr Linda Papadopoulos, spokesperson for the Quaker Oats #SuperStart campaign ‘Developing a morning routine allows you to assert authority on how you feel and progress through daily activities. Gradually go to sleep 10, 20, then 30-45 minutes earlier so you wake up naturally. Eat a healthy breakfast and get a sense of achievement from making positive decisions in the morning, by doing a workout or tackling a high-resistance task such as replying to a tricky email first thing.’…

This month, we look at Getting Things Done by David Allen (Piatkus, £9.79). In a nutshell: Too much to do? Or have loads of plans and dreams but never get around to acting on them? This book – the ultimate guide to productivity – is for you. It shows you how to create the king of to-do lists and organise all your files, folders and emails so nothing ever falls through the cracks. You’ll be more efficient and less stressed, leaving you free to enjoy your spare time. A nugget: Follow the two-minute rule: if you can do something in two minutes, do it now.…

This year’s Health-&-Fitness Healthy Food & Drink awards has seen thousands of you voting for your favourite healthy foods and drinks. Our mission is to champion the healthiest products on the shelves. From wholesome breakfasts to replenishing post-workout snacks, these are the brands that help you fuel your healthy, active lives. Yet again, there are many worthy winners – from new launches to established brands. Turn the page to discover which products to stock up on next time you go shopping! LOW-CAL FOOD & DRINK SPREADS JUICE SMOOTHIES HEALTHY SNACKS YOGHURT CRISPS MUESLI POPCORN TEA HOT DRINKS ORGANIC FOOD & DRINK PORRIDGE CRACKERS SWEET SNACKS COCONUT WATER FRUIT & NUT BARS OILS & SPREADS GRANOLA HEALTHY READY MEALS CEREAL CHOCOLATE GLUTEN-FREE SNACKS VEGETARIAN PRODUCT CEREAL BARS…

Press pause on laser treatments and Botox: it’s time to embrace natural ageing! Recent Irish research shows that having a positive outlook on the inevitable creates a self-fulfilling prophecy of staying mentally and physically younger. In the study of over 4,000 people, older adults with negative attitudes towards ageing showed slower walking speeds and worse cognitive abilities over a two-year period, compared to adults with positive outlooks. Relax and enjoy your increased emotional stability, wiser perspectives and greater self confidence!…

What? The Environ Collagen Power Facial, from £65 for one hour. Where? Visit iiaa.eu for your nearest salon, or call 020 8450 2020. ‘This facial aims to boost collagen, soften fine lines and tighten lax skin to make you look more youthful. It starts with a computer scan of your skin, rather than a cosy bed, so the therapist can identify your skin’s key issues beneath its surface, and use appropriate products. After a triple cleanse, two layers of serum are applied through a rod-like device emitting low-frequency ultrasound. This method, sonophoresis, had almost no sensation and helps push the plumping peptides into your skin. Next comes the really unusual bit: the therapist applied a thick mask over my whole face, covering my lips and mouth too (luckily nostrils are…

SINGLE-ARM KETTLEBELL PRESS Reps: 15 (each side) Benefits: Works each shoulder individually, while also strengthening your core and arms. Stand with your feet shoulder-width apart and knees slightly bent. Hold one kettlebell by your right shoulder with your right arm bent (A). Keeping your core tight, press the kettlebell straight up until your right arm is straight (B), then slowly lower the weight back to the starting position. Do all the reps on one side, then switch sides. UNEVEN PRESS-UP Reps: 5 (each side) Benefits: Tests your balance and shoulder and wrist stability. Get into your regular press-up position – on your knees or on your toes. Then, resting your left hand on the round part of the kettlebell (A), brace your core and squeeze your shoulder blades together as…

Plyometrics are dynamic exercises, often referred to as jump training or plyo. These moves help you develop reactions, speed and power – all of which are important components of any fitness programme, whether you’re an elite athlete or weekend fitness enthusiast. Not only are they fun to do, they also teach your muscles to stretch and contract in a way that no other type of training will do. This helps you move more efficiently and develop control. THE BENEFITS We learn to run, jump and change direction when we’re young, but explosiveness, reactive speed and power are qualities we rarely develop as we get older. They’re so useful though, as they teach us to engage our brains, coordinate our muscles as we move at speed, and to load and land…

Fact: dogs make the best running buddies. They can’t wait to head out the door, they can set a good pace and they never complain about the weather. According to a recent study in the Journal of Physical Activity and Health, people who exercise with their dog are 34 per cent more likely than non-dog owners to be physically fit. And for many, running with a dog tops walking – it boosts the owner’s aerobic fitness, allows the dog to express natural instincts and, let’s face it, is a lot quicker than hours of strolling. ‘We’ve seen first-hand the benefits of running with a dog,’ says Ginetta George, director of DogFit (dogfit.co.uk), dog running experts. ‘A responsible dog owner should be exercising their pet every day. Not only does running…

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…

We all love a cult classic beauty product that has stood the test of time, and Weleda’s evergreen multiple-award-winning Skin Food, with its 100 per cent natural ingredients, is one of these handbag (and gym bag) must-haves. Celebrities from Adele to Rihanna and Julia Roberts to Helena Christensen all swear by the enriching eco balm, and the pricetag means it’s affordable for us mere mortals too. Introduced in 1926, Skin Food is celebrating an incredible 90 years this year. But why is it so popular, we hear you ask? NATURAL POWER Skin Food is so intensively hydrating that it puts a stop to dry skin on hands, face and all over your body, soothing and restoring radiance. Fans also love its purely natural ingredients, including organic plant extracts of calendula,…

When thinking about the snacks you eat, do you ever find yourself frustrated at not being able to get everything you want in one place? A palm full of nuts for a healthy source of fats, some fruit as a source of carbohydrates for energy... But are you getting everything your body needs, and in the right amounts? Well now you can. We have combined some of our favourite foods to deliver you just the right amount of protein, carbohydrates and fats in one incredibly tasty and convenient snack. Biltong is one of the best, healthiest and leanest sources of protein around, which we have combined with mouthwatering dried fruit and nuts to give you everything your body needs. A perfect partner to help keep you healthy during your busy…