Innholdsfortegnelse for May 2016 i Women's Fitness

Want to be in shape by summer? This issue of H&F is packed with tips to help you reach your goals, whether you want to lose pounds or train for an event. Not seeing results at the gym? Turn to ‘It’s all in the mind’ (page 18) to learn how to think yourself fitter! Pick up more insider secrets to boost your performance in ‘Train like a pro’ (page 50). And, if you’re trying to run into shape, discover the things you need to stop doing to see more benefits in ‘7 habits that are wrecking your running’ (page 108). Want a flat stomach in time for the beach? Then there’s a surprising workout you really need to do. Turn to ‘How fit is your pelvic floor?’ (page 62) to…

UNDER THE SAME SUN From £50; stylepb.com With statement colours and fierce prints, the new collection from this Swedish brand takes yoga wear to the next level. It’s eco-friendly, too, so you can pose with a clear conscience! BEYOND YOGA From £38; stylepb.com Oversized tops and comfy capris are the staple of this Los Angeles collection available from Style PB. Seamless, soft and cosy – everything you need from yoga apparel. NB STUDIO COLLECTION From £25; newbalance.co.uk Try this new line of studio shoes from New Balance. Wear Studio Skins (£25) for your session, then slip the Ballet Flats (£35) on top to head home.…

‘Exercise in fact curbs hunger and can decrease calorie intake’ EXERCISE MORE TO EAT LESS Studies have shown time and time again that working out doesn’t necessarily make you slim. One report from Australia, for instance, put obese men and women on a 12-week aerobic plan without changing their diet. The researchers discovered that the average loss was just seven pounds – quite a modest weight loss for the amount of exercise they were doing. Why the poor result? For years, experts have wondered whether exercise increases hunger levels, causing people to eat more. This is known as the compensator’s diet. But new research from Loughborough University has shown that exercise in fact curbs hunger, and it’s more effective than food deprivation for helping decrease overall calorie consumption. Dr David…

SOUND BITE ‘Getting enough sleep, drinking lots of water, having a healthy diet and avoiding alcohol are musts. It’s boring, but it really helps!’ Actress Jessica Biel DRINK SLIM Upping your water consumption could benefit your waistline, according to a new study. Examining data collected between 2005 and 2012 in America’s National Health and Nutrition Examination Survey, researchers at the University of Illinois found that each one per cent increase in plain water consumption correlated with an energy intake that was lower by 8-9 calories. In the study, average consumption of plain water was 4.2 cups daily. The evidence suggests drinking three more cups of plain water a day than we currently do could result in taking in 205 fewer calories daily and helping prevent weight gain. Sup up! DIPPY…

BUTTER BEAN AND ALMOND DIP WITH VEGGIE CRUDITÉS Serves 8 as a dip For the dip 400g can butter beans, rinsed and drained 2 tbsp almond butter 2 garlic cloves 1 tsp smoked paprika, plus extra to serve 2 tbsp olive oil, plus extra to serve For the crudités 1 chicory, leaves broken up 1 large carrot, cut into sticks 1 red pepper, deseeded and cut into slithers 100g sugar snap peas, cut in half lengthways Sea salt, to taste 1 Place all the dip ingredients into a food processor and blend until smooth. 2 Top with some more smoked paprika and olive oil to serve. 3 Place the dip in a bowl and serve with the veggie sticks. H&F TIPS ALMOND BUTTER This tasty spread contains more than double…

It’s never fun at the dentist, but if you’re nearing your check-up, don’t miss it! A new study from the National Cerebral and Cardiovascular Center in Osaka, Japan shows that brushing your teeth regularly and maintaining good oral health can reduce your chance of stroke. Certain oral bacteria are implicated in strokes and brain haemorrhages that could lead to dementia. But brushing and flossing your teeth twice a day may stop this bacteria growth in its tracks……

OLVERUM BATH OIL, £23.50 for 125ml; olverum.com Soak away stress and strains with a power-blend of 48 per cent natural essential oils from Siberian fir needle, juniper and rosemary. RADOX HERBAL BATH SALTS MUSCLE SOAK, £1.05 for 400g; boots.com Thyme-infused bath salts from Radox are perfect for easing those tired, achy muscles. And relax... RAGDALE HALL ACTIVE SPA EPSOM SALTS, £9.50 for 350g; marksandspencer.com Use restorative Epsom salts, boosted with avocado and chia seed oils, to speed up muscle recovery and improve circulation.…

The Third Space Hypoxic Chamber (thirdspace.london) Catapult your fitness by rowing, cycling or running in this altitude-training room, which boasts lower oxygen levels in the air for a harder workout and faster results. Speedflex (speedflex.com) Try a UK-wide heart-rate-monitored workout. Using the low-impact Speedflex machine, exercisers aim to work out at 85% heart rate max (HRM) to increase fitness with a reduced injury risk. Motus Strength (motusstrength.co.uk) This elite conditioning gym in Fulham, London focuses on performance for all athletic abilities. Members learn Olympic lifting, calisthenics techniques and gymnastic conditioning with top equipment. Transition Zone’s HiPer Zone (transitionzone.co.uk) The new HiPer Zone workout in this Fulham studio uses top-notch equipment and heart-rate technology to deliver a 45-minute workout akin to professional athlete training. Six Physio Pilates (sixpilates.com) Not only do…

She Supps Lean Protein-To-Go £19.99 for 14 x 30g sachet (79 per cent protein); shesupps.com Whey, milk and soy protein-based, this is a highly concentrated protein source. Also includes green tea, taurine and CLA. Sweetened with sucralose. A 30g serving gives you 24g protein. PhD Woman Exercise Support Shake, £21.59 for 480g (66 per cent protein); phd-woman.co.uk Made with dairy and soy protein, this contains a range of vitamins and minerals, so you can ditch your daily multivitamin. It contains the sweetener sucralose. A 30g serving gives you 20g of protein. That I Heart Protein Pumpkin and Chia Seed Super Protein, £12.99 for 250g (44 per cent protein); thatprotein.com One of a range of organic powders from plant sources. This is a complete protein with all the…

Still searching for that perfect sports bra? Research from the University of Portsmouth’s Research Group in Breast Health (RGBH) has found that breast discomfort is the fourth biggest barrier to exercise for women. The problem is, the best sports bra isn’t just one that’s right for your size – it’s also one that perfectly suits your chosen workout. Because a bra that beats the running bounce isn’t necessarily comfy to lie on when doing shavasana (or corpse pose, where you lie on your back). ‘Breasts are composed of fatty tissue and fragile ligaments that, during repetitive exercise without a sports bra, can stretch,’ explains Catie Miller, head trainer at Xtend Barre. ‘And unfortunately, these ligaments do not shrink back to size!’ Wearing the right sports bra can help protect your…

How harmonious is your home? Despite the majority of families spending more time in the home than ever before, the average household socialises less than one hour per day, reveals new research for Homebase. ‘The lack of social interaction amongst a family can lead to an unhappy home life, impacting on our stress levels and wellbeing,’ says interior designer Oliver Heath. Create a happier home by re-introducing family meal time or cosy communal living spaces. ‘Encouraging all types of social spaces in the home helps to create a better connection between you and your loved ones, leading to a happier and healthier lifestyle,’ he adds.…

What? A water-based, stress-relieving treatment, £64 for 50 minutes. Where? Thermae Bath Spa, Bath; thermaebathspa.com. 'Submerging myself in the thermal waters of a private pool at the historic Thermae Bath Spa, I’m not sure what to expect. I’m about to have a bodywork treatment in water that combines elements of shiatsu, massage, muscle stretching and dance. Developed in California in the 1980s, it's said to help conditions including stress, insomnia, muscle and joint pain. To begin with, it feels strange – it’s not everyday I’m cradled, rocked, massaged and stretched in water by a stranger! After about 10 minutes, though, I begin to unwind. It’s almost impossible not to. Floating on my back, with my eyes closed and the back of my head and ears submerged in water, there's only…

The best way to start a salad is with fresh, seasonal and organic produce for both flavour and health. Make sure your ingredients are dry. This is so important, especially with delicate salad leaves, as a dressing won’t coat a wet leaf and you want to avoid a soggy salad. Try to include different elements, such as salad leaves, vegetables, fresh herbs, crunchy bits, chewy bits, juicy bits and a hint of sweetness (from fruit or from the dressing) for a balance of flavours and textures. Some salads with delicate leaves are best with a fresh, light dressing, whereas those with robust ingredients can take stronger-tasting, heavier, rich or creamy dressings. For omnivores, it’s also easy to add cheese, eggs, fish or meat to any of the salads in this…

Q I want to join a running club but there are so many options – the gym, sports store, athletics club. How do I choose? A There are pros and cons for every type of running group, but these aren’t set in stone; they depend on your own wants and needs. Ask yourself what you want to get out of being part of a club. Social support and fun? Expert input from a coach? Training buddies? Access to an athletics track and some new routes? It’s often said that training with others boosts motivation and helps you stick at it – but a recent study found that joining the right group is key. The researchers found that identifying with other members within the group, social bonding and perceiving mutual aims…

1. WHAT LIFE LESSONS DID YOU LEARN FROM CLIMBING EVEREST?* ‘I learnt that anything is possible if we’re willing to step outside our comfort zones, have a little faith in ourselves, and not give up when we most want to. I’m a motivational speaker now and hopefully inspire others to pick a goal that scares them – that’s what I did.’ 2. HOW DO YOU STAY FIT FOR THE JOB? ‘I live in London so a lot of my training takes place in the city’s fantastic studios. I go to The Altitude Centre in Bank, where I do HIIT classes at “2,700m altitude” and I sleep in a hypoxic tent so I’m technically sleeping at 3,000m in my bedroom. I climb at Westway indoor climbing wall and do a long…

STAR LETTER AGELESS ENTHUSIASM I’m 40 and over the last eight months I’ve lost just short of three stone, but had reached a bit of a plateau and have two stone left to go to get to target! I’ve been feeling my age and fed up. But reading the tips in your ageless beauty special (March issue) has got me focused and encouraged me not to lose heart. I’ve also wanted to start yoga, so the four fat-burning yoga moves feature was great to get me started and I’m now trying to find a group locally! Thank you for the inspiration. Yvonne Leask, by email POWER OF THE MIND I just wanted to say thank you for your article ‘Mind over Matter’ (April 2016). I’ve been suffering from a painful…

Too much sitting gets the thumbs down again. After examining health data from 3,000 50-79 year-olds who took part in a US National Health and Nutrition Examination Survey, scientists concluded those who spent the least amount of time sitting lived the longest. And this was regardless of whether they exercised or not. Plus those who were the least active were five times more likely to die during the eight-year study than the most active, according to the study in the journal Medicine & Science in Sports & Exercise. It’s time for that walk!…

Luke Hayes, trainer at Bedford Lodge ‘Don’t discount the importance of lifting weights. Many women believe training with weights will make them extremely masculine-looking – this is definitely not the case. Not only does training effectively with weights burn oodles of calories, it also tones and gives your body a feminine, athletic shape. For shape-up success, keep the exercises simple but effective; use a variety of rep ranges, and keep the intensity high with short rest periods.’…

Standing V Time: 45 seconds Works: Entire leg, especially inner and outer thighs. With one hand resting on a chair for balance, stand with your heels together and legs turned out so your toes are about 10cm apart in a narrow ‘V’ position. Keeping your shoulders over your hips, bend your knees and lower into a narrow plié. Come onto the balls of your feet, pressing your heels firmly together, as shown. Slowly lower 3cm deeper into your plié, then lift 3cm. Repeat in a slow, controlled manner. Parallel thighs Time: 45 seconds Works: Quads and glutes Hold onto the back of a chair and lift your heels all the way up. Bend your knees, then, drawing your inner thighs together, hold. Pressing evenly through all 10 toes, and keeping…

KOKO COCONUT ORIGINAL PLAIN, £1.80 for 500g; Morrisons Contains 20 per cent coconut cream and a similar fat content to whole-milk yoghurt. Not a good source of protein, but fortified to have as much calcium as dairy yoghurt. ALPRO SOYA SIMPLY PLAIN, £1.50 for 500g; all good supermarkets Low in fat and sugar and a good source of plant protein, it’s fortified with calcium, vitamin D and B12. COCONUT COLLABORATIVE ALMOND MILK, £1.69 for 120g; Waitrose Creamy and 10 per cent fat (on a par with full-fat Greek yoghurt). No added sugar. Not fortified with calcium.…

‘Organic meat and milk contains 50 per cent more heart-healthy omega-3 than non-organic’ ORGANIC ADVANTAGE? ‘The debate about whether organic food is better for us has rumbled on for years, and the latest study comes down on the side of organic. Publishing their findings in the British Journal of Clinical Nutrition, researchers from the University of Newcastle found that organic meat and milk contains around 50 per cent more heart-healthy omega-3 fatty acids than non-organic. According to Helen Browning, chief executive the Soil Association, this is because organic cows eat at least 60 per cent natural, grass-based diets containing high levels of clover, which is omega-3 rich. While all this sounds good (and I heartily endorse the idea of eating organic food whenever you can), if you can’t always afford…

STEP OUT There’s no need to run, skip and jump your way to a healthier lifestyle – walking is all it takes! May is officially National Walking Month, and Living Streets (a UK charity for everyday walking) has developed Try20, to get the people of Britain walking for just 20 minutes a day, based on NHS recommendations. This May, ditch the car or bus, put on your walking shoes and observe the changes it’ll make to your health and wellbeing. Walking can lower the risk of heart disease, cancers, depression and type 2 diabetes. Show your support by signing up at livingstreets.org.uk/national-walking-month. EMBARRASSED, MOI? 28% OF WOMEN FEEL UNCOMFORTABLE REQUESTING THE MORNING-AFTER PILL. BUT MISTAKES HAPPEN, SO BE BRAVE AND BEAT THE STIGMA! SPORTY BEDDING Did you know that post-exercise,…

Vata types are... Slim, light sleepers, fast talkers, tend to have irregular mealtimes and are snackers. They’re creative, sensitive, intuitive and lively – but can be forgetful, anxious, erratic and lack confidence when out of balance. Kapha types are... A heavier build with lots of stamina. Tend to speak slowly and sleep soundly. They deal with tasks methodically, and are relaxed, calm, loyal and reliable – but can be lethargic, unproductive, overweight and depressed. Pitta types are... Medium build, fair-skinned and don’t like hot weather or spicy food. They’re confident speakers, sharp, bright, competitive and passionate – but can be impatient, aggressive and angry when they’re out of balance.…

This month, we look at The Worry Cure by Robert L Leahy (Piatkus, £9.99) In a nutshell: If you think the worst when someone fails to reply to an email, wake at night fretting about your future and find you can’t enjoy anything because of your anxiety, this book is for you. Written by a cognitive psychotherapist, it’s full of tips to help you identify the sort of worrier you are, understand your anxiety and challenge those negative thoughts. A nugget: ‘Accepting uncertainty is a core strategy in dealing with your worries.’…

For many years, protein didn’t get much of a look-in while we all worried about saturated fat and carbs. Now though, the nutrient is everywhere, with ‘protein pots’, protein smoothies, protein-enriched breakfast cereals and even female-friendly protein powders, all jostling for our attention. In the background, protein has always been a critical nutrient, vital for the repair and maintenance of muscles and tissues. But it’s the newer weight-control evidence on protein – in particular the fact it takes more calories to digest than other nutrients, and can also suppress hunger – that have propelled it into a different league. Much of the early protein and appetite research was pioneered at the University of Aberdeen’s Rowett Institute by researcher Dr Alex Johnstone, the expert behind the 2010 launch of Marks and…

We’ve all been there: you rush to the gym after work and put in the effort, only to cave in to hunger on the way home and grab some fast food. Or you skip breakfast to fit in that early-morning run, only to hit a wall halfway through. Whether you’re trying to shape up, slim down or train for an event, your diet can make or break your workout success. A healthy balanced diet is crucial to fuel you for action, keep cravings at bay and keep your body nourished. But, let’s face it, sometimes it’s hard to find time in the kitchen. And that’s where the new diet delivery services come in. Promising to help you lose pounds, shed fat, build muscle or simply keep you fuelled, these companies…

Air pollution plays a major role in many of the big health challenges facing us today, including cancer, asthma, stroke, heart disease, diabetes, obesity and dementia. But this threat isn’t just confined to outdoors. The effects of indoor pollution are often overlooked and are now estimated to have caused or contributed to 99,000 deaths across Europe in just one year, according to a new report from the Royal College of Physicians and the Royal College of Paediatrics and Child Health. Some of the better-known offenders listed by the researchers include carbon monoxide poisoning from faulty boilers and heaters, potentially carcinogenic formaldehyde vapour emitted by certain furniture, furnishings and insulation, and lung damage caused by the building material asbestos. What’s perhaps more surprising is that chemicals from cookers, cleaning products, air…

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…

PLIE SQUAT Reps: 15 Benefits: Tones your inner thighs and lifts your bottom. Stand with your feet wide apart, toes out, and the gym ball resting behind your back against the wall (A). Lean back onto the gym ball, then slowly bend your legs until you’re in a deep squat (B). Squeeze your inner thighs as you reach the bottom of the exercise, then drive through your heels to stand back up. Squeeze your glutes at the top, then go again. SUPER GIRL Reps: 15 Benefits: This is a great exercise for your glutes, lower back and core, helping all the muscles work together. Start by lying your upper body over a gym ball, resting your stomach on the ball and anchoring your toes on the floor to help stop…

Isometric exercises are strength-building moves where you create tension, or contract your muscles, without the angle of the joints changing (for example when you do a plank). Famed strongman Alexander Zass credited much of his great strength to his isometric training as a prisoner during World War I. He would push on the bars and chains that held him captive and quickly saw benefits. He went on to promote this method of training through his mail-order courses. Interested? WHY DO ISOMETRICS? Do these movements and you’ll strengthen and stabilise your body and improve your form for more dynamic movements, burning calories along the way. If you’re weak in a certain muscle group, or recovering from an injury, isometrics can strengthen you without the wear and tear inflicted on joints from…

ANIMAL ALEXA GEM £70; animal.co.uk. ‘This 2mm suit is comfy to wear, thanks to its flatlocked seams and the Smooth Glide Skin material inside the neck to reduce chafing. It’s quite easy to take on and off, with its half zip at the front and, thanks to its bikini-style leg openings and black panel down the middle, it was flattering to wear. The A-flex Pro Quality neoprene allowed good arm movement. The zip sat comfortably and didn’t scratch, but you didn’t get much of a seal round the neck – those who find some wetsuits too tight in this area might like this though! In fact, the seals round all the openings weren’t as good as I’d have liked. I like the design, but wonder if the white parts would…

SWEAT MORE, SLEEP WELL Health newsflash – sleep plus sweat-work could be the key to a healthier body. According to the American Stroke Association (ASA), those who clock seven to eight hours of shut-eye each night and do 30-60 minutes of exercise three to six times a week had a 25 per cent less risk of suffering a stroke. The scientists note that the three pillars for lowering stroke risk are a balanced diet, regular exercise and adequate sleep, so make sure you eat sensibly too. APPAREL FOR ADVENTURERS Outdoor sports begin indoors – that’s the premise behind the new Mountain Athletics collection from The North Face (thenorthface.co.uk). The new sports kit is made for the rigorous training sessions outdoor athletes do to prepare for their adventures. Breathable, durable, flexible…

Does your diet regimen leave you hungry, grumpy, and bingeing on crisps after a week? Deprivation and guilt are not only unhealthy attitudes to food and dieting, but research from New Cornell Food and Brand Lab suggests they often lead to weight-loss failure. Instead, people who are what the researchers call ‘mindlessly slim’, who cook at home and listen to their bodies’ hunger signals are more likely to be in shape. Listen to inner cues and think quality not quantity with food to help the weight stay off, say the scientists.…

BREAKFAST ‘I alternate between granola topped with almond milk and berries, and avocado on toast with red chilli flakes. Then, I hop on my bike to teach my yoga class or to do a yoga class. Usually, I’ll have cycled at least five miles before 10am.’ DIET PHILOSOPHY ‘I’m definitely a three meals a day kind of gal. But when I’m really busy, snacks are a must too!’ SUPPLEMENTS ‘I take chlorella, vitamins D and B12 and a probiotic, for energy!’ LUNCH ‘Three days a week, I’m on the go so I’ll pop into some good London eateries that do healthy takeaways, such as The Detox Kitchen (thedetoxkitchen.co.uk) or Juicebaby (juicebaby.co.uk). I love all the salads at The Detox Kitchen and am obsessed with the Kale Salad at Juicebaby. At…

SWEET SCENT Come up smelling of roses with new Dr Organic Rose Otto SLS Free Deodorant (£5.49, Holland & Barrett). This natural product allows you to perspire and cool, odour-free. BEAT BACTERIA 93 per cent of testers experienced 24 hours of protection with Green People’s alcohol-free Quinoa & Prebiotic Deodorant (£9.50 for 75ml; greenpeople.co.uk ). FEET FIRST Rescue sweaty feet, palms and scalp with Botanical Therapeutic Liquid Crystal Deodorant Spray (£12.99, victoriahealth.com ) containing organic plant and vegetable extracts.…

VATA Pace: Take things gently and slowly, holding each move for longer. Breathing: Take long, slow, breaths. Focus: Look straight ahead or slightly down for grounding and stability. Beneficial moves: Standing postures held for eight to 10 breaths; and seated forward bends for around eight breaths. PITTA Pace: Maintain a moderate, fluid pace. Breathing: Release excess heat by taking long exhalations through your mouth. Focus: Keep your gaze soft and level to encourage coolness and tranquillity. Beneficial moves: Standing and seated forward bends and twists; avoid strength-based postures as they generate heat. KAPHA Pace: Pick it up, with less time between moves, to generate heat and energy. Breathing: Take faster, steady breaths. Focus: Gaze sharply up to create heat. Beneficial moves: Standing postures held for three to five breaths.…

MAGIC MUSHROOMS Love them or hate them, some mushrooms possess unique skin-perfecting qualities, according to clinical trials. Kirsti Shuba, co-founder of Katherine Daniels Cosmetics, uses toning shiitake extract in her Firming Hydrating Cream (£24.50 for 200ml; katherinedanielscosmetics.com). And skin supplement Hifas da Terra Mico-Rei (£55.50 for 70 capsules; hifasdaterra.co.uk) treats ageing skin with shiitake, maitake and reishi – rich in proteins, vitamins and antioxidants. Need a deep clean? Benefit’s POREfessional Instant Wipeout Masks (£24.50 for eight; benefitcosmetics.com) are also powered by mushrooms! CELEBRITY FAVOURITE ‘[Pixi is] a brand I love’ Ellie Goulding, singer EXPERT TIP ‘Protect eyebrows and nails from fake tan stains by coating with Vaseline (Lip Tin, £1.45 for 20mg; available nationwide) before applying.’ CAROL BOSKO, UNILEVER R&D…

Fitness confession – when it comes to exercise, I’m not in it for the abs. Sure, I wouldn’t mind flaunting a six-pack on the beach, and I’m not going complain if a toned tum is a by-product of my workouts, but you won’t catch me counting calories to look good in a bikini. I’ll take proven training protocols over fitness fads, and I’m a mental hoarder of the latest science for boosting athletic results. Put simply, I don’t exercise to look like Gwynnie; I sweat to run faster, cycle further or lift more. And it seems I’m not the only one. Over the past couple years, I’ve clocked an increasing interest in performance training. The number of performance gyms and workouts are proliferating, and more people than ever are signing…

Do you actually need a protein supplement? Check our ‘Where’s the Protein?’ box for easy food sources. Concentrate, isolate or hydrolysate? Protein powders come in three forms: isolates contain a higher percentage of protein than concentrates, while hydrolysates are the supposed ‘gold standard’ for gaining muscle. Frankly, you can leave these distinctions to body builders if you’re not focused on bulking up. What’s the protein source? Protein powders can be made from dairy whey or plant sources, such as soy, pea or hemp. Whey wouldn’t be your choice if you’re vegan, but other attributes may also sway your choice – if the powder is organic for example, or has other beneficial ingredients. Sugar, sweeteners or flavourings? Protein powders can read more like…

Tribe wearetribe.co THE PROMISE: Performance nutrition from quality ingredients. WHAT IS IT?: Each pack contains five nutrient-packed snacks tailored for sports recovery or energy. VERDICT: Excellent, well-formulated pre- and post-workout snacks. Delicious alternatives to standard supplements, from a Kianga Pineapple Bar to Mulberry & Coconut Trail Mix. GOOD FOR: Gym buddies and weekend warriors. PRICE: From £6.50 per pack. Lifebox Lifeboxfood.com THE PROMISE: Making eating wholesome, natural food exciting. WHAT IS IT?: Monthly boxes for different lifestyles, delivered throughout the UK. Boxes include Women’s Health (from £21.95) and a vegan-friendly Cleanse (from £19.95). Sign up for a three-month trial or try out a single box. VERDICT: A huge variety of healthy treats that keep boredom at bay. GOOD FOR: Sending a one-off to a hectic friend or on-the-go snacking. PRICE:…

CLEAN THE AIR Fellowes AeraMax DX55, £149.99; amazon.co.uk Endorsed by Allergy UK, this high-efficiency air purifier will capture 99.97 per cent of airborne particles in your home, including pollen, dust mites and pet dander. GET FRESH Puressentiel Purifying Air Spray, £19.99 for 200ml; Boots A great alternative to chemical-filled air fresheners, this all-natural room spray contains 41 pure essential oils that are clinically proven to get rid of bacteria, germs, viruses, parasites, mould and unpleasant odours. You can even spray it onto carpets or bedding. MAKE GOOD SCENTS Neom Happiness Scented Candle, £30, for 185g; neomorganics.com Even the sweetest-smelling petroleum-based scented candle can emit pollutants – so opt for a natural, toxin-free alternative, made from a mix of soy, rapeseed and beeswax. This candle’s therapeutic scent of eight pure essential…

TEE TIME No Balls Pure Bamboo Flow Top, £35; noballs.co.uk SUPER SUPPORT Patagonia Women’s Active Mesh Bra, £32; Patagonia.com SPRIGHTLY SHOES Veja Holiday B-Mesh and Tilapia Trainers, £92; veja-store.com LUSCIOUS LEGS Under The Same Sun Waves Leggings High Waist, £72; underthesamesun.se BOTTLE IT BKR 500ml Bottle, £25; mybkr.co.uk COSY COMFORT Bam Sprite Hoody, £40; bambooclothing.co.uk CUSHION IT Carrot Banana Peach Yoga Mat, £50; carrotbananapeach.com WE LOVE These shoes boast Brazilian Tilapia fish leather tanned with vegetables, B-Mesh made from plastic bottles, and a wild rubber sole.…

Does your skin suffer from being exposed to pollution or is it still feeling dry post winter? Try Aesop’s Blue Chamomile Facial Hydrating Masque (£33 for 60ml; aesop.com), a lightweight emollient gel, to help rebalance and rehydrate it. Blue chamomile balances and purifies your skin, while bisabolol and ginger root calms and soothes it, helped by essential oils of rosemary leaf and lavender. Sodium carrageenan boosts hydration, along with emollients including panthenol (pro-vitamin B5). After cleansing, apply an even layer of the gel over your face and neck once or twice weekly. Leave it on for up to thirty minutes before gently wiping away the excess with a warm, damp cloth; or put your feet up and let the masque absorb completely without wiping it off. You and your skin…

When Amber Locke tried out the concept of eating raw food, she was so amazed at how good it made her feel after just a few days, that she now eats an 80-90 per cent raw diet full-time. While that may sound a little extreme to many, most of us have probably found ourselves making the same basic salads over and over, and would love some inspiration to help us eat more of these delicious, nutrient-packed dishes. That’s where Locke’s new book Nourish (Mitchell Beazley, £14.99) can help. It can’t fail to fire up your enthusiasm for creating visually stunning, vitamin-stuffed masterpieces! You’ll be shown how to create over 100 beautiful raw, vegan salads and delicious dressings by the woman who makes and sells works of art containing amazingly creative…

Fitness can sometimes seem like a trade-off. You’re either out on the roads training for a marathon or you’re building a lean, defined body in the gym. You’ve either got time for stretching or time for sweating – not time for both. There are so many awesome workouts available to us now that choosing one often means missing out on another. But it doesn’t have to be that way. The Model Method offers the best of both worlds. It’s Pilates with a powerful HIIT (high intensity interval training) component, so you get to crank up your heart rate, work the core muscle group and stretch it out. ‘You can expect to see a marked increase in your fitness levels, reduced body fat and improved endurance (thanks to the HIIT exercises),’…

DEAD HANG Grip a chin-up bar tightly in an overhand position, with your hands just wider than shoulder width. Keep your abs engaged – think about ‘tucking your ribs in’. Squeeze your glutes too, and hold that position for as long as you can. Start with 4 x 15-second holds and work up to a minute and a half. INLINE LUNGE Half kneel on the floor, one leg bent out in front of you, so that you have a 90° angle at both knees. Engage your glutes and abs, by tucking your bottom under, before pushing into both feet, so that your back knee is an inch or so from the floor. Hold this for 15-30 seconds, before returning to the start position. Repeat four to six times. TALL PLANK…

‘The anorexia started when I was 14. I was quite healthy and sporty but I obsessed over food, so I went on a normal diet, just cutting back on food. Then the next thing I knew, I didn’t think I was losing enough weight. So I went from being a very healthy, normal teenager to thin, and things went on from there. ‘I had my son when I was twenty-five. I think the turning point was when he was 18 months old and the cycle started again. When I was pregnant, I was okay because I felt that the weight was a pregnancy bump and not fat. But once he was born, the anorexia returned. I just thought, “I can’t do this for the rest of my life and with…