Innholdsfortegnelse for June 2016 i Women's Fitness

How competitive are you with your workouts? Are you the sort of person who races strangers up the escalator, chases swimmers in the next lane or constantly checks their activity tracker? These days, with 82 per cent of us said to be using wearable technology to help us work out, there’s a whole new way to compete with others – and ourselves. According to new research, one in five exercisers say they’ve run around the house before bed, just to hit their daily activity target! But while tracking apps are fantastic motivation, some exercisers are fretting so much about how their performance is judged on social media, they’re risking burnout just to squeeze in another workout. In the same research, 13 per cent of exercisers admitted to putting their fitness…

‘When I eat I make everything from scratch and cook rarely’ ‘My team looks at creating a product based on how and why people will eat it in the future’ ‘My job demands a ridiculous amount of travel, so I never have a typical day, but I know it has begun once I’ve indulged in my guilty pleasure – Assam tea with homemade almond milk – while catching up on global news and social media. Once I’m up to speed, I’ll head out for a run, a Bikram yoga class or a hotel gym session if I’m abroad. I often have my first meal – one of my Dr Gaye Super-Shakes (£27 for 500g; drgayesupershake.com), which gives me all the vitamins, minerals and micro-nutrients I need – between 12 and…

UV PROTECTION BUFF £17; buffwear.co.uk No-one enjoys rocking a burnt scalp in the summer, which is why this high UV protection head and neck scarf is so handy. And it contains an insect shield too! HELLY HANSEN W TRAINING T-SHIRT £18; shop.hellyhansen.com This quick-drying top boasts UPF 40 protection for outdoor adventurers. Great for keeping your shoulders covered when you’re out running. STOLEN GOAT BODYLINE JERSEY £60; stolengoat.com Perfect for summer sportives, this cycling jersey uses UV protective material to keep bikers from burning on long rides. Smart.…

Twisting lunge with heel tap Time: 30 seconds Works: Legs, core, glutes and arms Stand with your feet shoulder-width apart, your arms extended out to your sides at shoulder height, and your palms down. Step your left leg forward (A) and lower into a lunge, so both knees are at a 90o angle. Twist your torso to the left and reach your left hand back, so you touch your right heel, while raising your right arm straight up (B). Return to the start and repeat on the opposite side. Jumping side-to-side static lunge Time: 30 seconds Works: Legs, glutes and core From standing, lower into a side lunge so your left knee is bent and your right leg is straight. Hinge forward from the waist, then raise your left hand…

1 Gram for gram strawberries provide two-and-a-half times more gut-friendly dietary fibre than boiled brown rice. A 100g bowlful supplies 15 per cent of the daily fibre recommendation of 25g. 2 A bowlful (100g) provides 58mg folic acid – that’s 29 per cent of the RDA and almost twice as much as in a portion (95g) of boiled broccoli (32mg). Folic acid helps the body produce and maintain new cells and can guard against the DNA changes that lead to cancer. 3 Despite tasting so sweet, they’re lower in sugar than apples (6.1 per cent versus 11.6 per cent) and have just 30 calories per 100g.…

‘Research suggests constant eating may deprive our body of the chance to maintain itself’ FAST FOR HEALTH ‘If you’re struggling with your weight and find it hard to resist unhealthy foods, the answer may be less about changing what you eat and more about squeezing your meals into an eight-hour time window during the day (think breakfast at 11am and evening meal at 6.30pm). In mice at least (there haven’t been human studies yet), the benefits are remarkable. Biologists at Salk Institute in La Jolla, California found that mice eating a high-fat diet did not become as obese (even on the same calories) if they ate over an eight-hour period, rather than grazing all day. And while blood pressure, blood glucose and blood cholesterol went up in the snack-all-day mice,…

STAY-YOUNG SECRET Want to keep those wrinkles at bay? Keep up your exercise regime. An unhealthy diet combined with insufficient exercise may make you age faster, according to recent research published in the journal Diabetes. The study, conducted on mice, showed that those who ate a diet of fast food and did no exercise produced more ‘senescent cells’ (those that fail to go through the normal growth cycle), than the mice who ate fast food but still followed an exercise regime. Unsurprisingly, the first group also put on a lot more weight than the exercisers. BEACH BUDDIES We all like a power nap on the beach – once we’ve made sure we’re fully sun screened up, of course! But sometimes it can just be too bright to nod off, even…

WELEDA JARDIN DE VIE AGRUME £19.95 for 50ml; weleda.co.uk One of three new fragrances inspired by Weleda skincare collections, with botanical extracts and essential oils. IDEO PARFUMEURS WEEKEND À FONTAINBLEAU £145 for 100ml; liberty.co.uk This new fragrance, designed in Beirut, evokes romance, history and travel. JO MALONE LONDON NASHI BLOSSOM £44 for 30ml; jomalone.co.uk Sunny, delicately sweet nashi blossom is softened with white musk and rose in this limited-edition cologne. Tipped to be a collector’s item.…

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…

Sally Bigham, 38. Cross-country mountain biker. Silver medal winner at the World Championships in 2013 and winner of Cape Epic and Transalp events in 2012. ‘With MTB, there are always new challenges and experiences. It never, ever gets boring! Whatever your level, there’s always something to work on and improve. I love to road ride but it’s nowhere near as thrilling as the MTB: fast, flowing, pumpy/jumpy singletrack always leaves me smiling! It’s amazing to be able to travel the world and ride in so many diverse and beautiful places away from the crowds and cars!’ Mountain biking (MTB) combines intense concentration (to negotiate obstacles and inclines) with moments of sheer, unadulterated fun (a great swooping descent). It’s also great interval training! There are two main types of mountain biking…

Joanna Rowsell MBE, 27. Full-time track cyclist for the Great Britain Cycling Team. Winner of five World titles and an Olympic Gold Medal in London 2012. ‘I love the thrill of racing round the track, reaching speeds of over 40mph with the crowd roaring. It can, however, be a very intense sport, as winning margins can come down to less than a tenth of a second and our training involves repetitive drills day after day to work on our skills.’ Track has really hit the big time since the golden glory of Team GB’s women during the 2012 Olympics. The short, sharp nature of the races makes them great for building explosive power and the all-round fitness benefits are superb. Constant training is required, though, to really excel so it’s…

Saucony Life on the Run Speedy Chic Tank, £38, Fast Track Bra Top, £38; Fast Track Capri, £50; achillesheel.co.uk We sporty souls are basking in the on-trend athleisure look, but if you worry about a lack of technical details on some items, fret no more. Top running brand Saucony has just launched its second collection of high-performance Life on the Run clothing and shoes. The kit’s eyecatching patterns and colours are underpinned with premium fabrics and quality details.…

MED BALL WOODCHOP Reps: 15 each side Benefits: This move works every muscle in your body – from top to toe. Stand with your feet wider than hip-distance apart, knees bent, and hold a medicine ball outside your right knee (A). Keeping your arms straight, brace your core and stand as you raise the ball diagonally above your left shoulder (B). Pause, then lower the ball to return to the starting position. That’s one rep. T PLANK Reps: 20 (10 each side) Benefits: This exercise is great for your abs and shoulders, while strengthening your core, which will protect your lower back. Start in a high press-up position, so your body forms a straight line from your head to your ankles (A). Keeping your core tight and arms straight, shift…

Negative training, or eccentric training if you want to give it its technical name, refers to concentrating on the downward portion of an exercise, such as lowering yourself in a squat or chin-up, or lowering a dumbbell during a biceps curl. It’s something we do when we perform most exercises, but we often don’t pay enough attention to, usually focusing instead on the concentric, or upward, movement. THE BENEFITS Most of us want to get fitter and stronger, which means constantly challenging our body and forcing it to work in a way it’s not used to. Eccentric training is a great way to do this as, not only will it increase the total time your muscles are placed under tension, but studies have also shown that your body is twice…

It’s the curse of running that you’ll probably get injured at some point. Up to 50 per cent of runners get injured every year. But improving your all-round fitness can help you prevent this. It’s all about balance. Repetitive pounding creates tension in the same areas of the body – calves, quads, hamstrings, IT band and hip flexor muscles – that often leads to musculoskeletal imbalances. As a result, many runners have a limited range of motion and an increased risk of repetitive strain injuries such as runner’s knee. By strengthening weak muscles, lengthening tight muscles and mobilising stiff joints, you’ll build a more balanced body. Try these tests to see what you need to work on. RUNKNOWLEDGE 1. SINGLE-LEG BALANCE ‘Not only can balance training help to reduce the…

DEUTER AIRCONTACT 50 + 10 SL BACKPACK £160; deutergb.co.uk ‘This is sleeker, slimmer and comfier to wear than previous versions, thanks to the new flexible Active Fit shoulder straps and pivoting hip belt. SL means it’s shorter in length to suit women’s upper bodies. I love how you can just lie this on its back and unzip the two compartments suitcase-style. There’s a useful detachable rain cover, oodles of pockets and techy features including hiking pole loop and water bladder compatibility. Oh, and don’t forget the flower hair bobble! It weighs 2.5kg and measures 78cm x 28cm x 22cm. A great choice if you have to carry your bag a long way, or do multi-day treks.’ PRACTICALITY LOOKS THE NORTH FACE BASE CAMP DUFFEL BAG, MEDIUM £105; thenorthface.co.uk ‘This iconic…

STAR LETTER YOGA FOR YOU Thank you for your superb article ‘Yoga for Your Body Type’ (May issue). I’m fairly new to yoga and didn’t realise there were so many types to choose from. I know now that with any style of yoga, I can improve my strength, flexibility and balance, plus release the tension in my body and calm my mind. But to get the most benefit, I should choose a yoga style that matches not only my current fitness level, but also my ayurvedic body type, personality and health and fitness goals. I’ve decided I’m a vata type so I should do a slow, gentle form of yoga for best results. Micha Bryn, Liverpool RUNNING TIPS Thanks for your well-informed and thought-provoking article ‘Seven habits that are ruining…

We all love a hard workout but, if you’re new to exercise, slow down. That’s the advice from researchers at the University of British Columbia in Canada who discovered high-intensity ‘sprint training’ can weaken the immune systems of newbie exercisers. They report that intense leg and arm exercises left untrained people with signs of muscle tissue stress and less ability to fight free radicals. Seasoned athletes tolerate the stress as they’ve built up antioxidant enzymes in the body. So, if you’re an exercise rookie, be smart and start slowly.…

Here’s a fitness question you never thought you’d ponder – what studio interior whets your workout appetite? Industrial décor with a hint of copper piping? Asphalt lawn with playground accessories? Or perhaps you prefer the open air and a Tudor castle backdrop. Concept fitness is 2016’s answer to a stylish nightclub – gyms are moving out of soulless warehouse spaces and into highly stylised venues, while races are moving away from ho-hum roads and on to inspiring locations. In fact, today’s trendiest workouts boast a unique style, authentic schedule and even a curated playlist. It turns out you don’t only have to decide what fit kit tickles your tastes, but also which gym location appeals to your senses. Boost your chances of finding a joint you love with our ultimate…

Do you enjoy a glass of red wine, believing it’s good for you? Be warned, say researchers at the University of Victoria in Canada, who analysed 87 studies on moderate drinking (up to two alcoholic drinks a day). They found most of the studies were flawed because the ‘abstainer’ group that moderate drinkers were compared to could have been recent abstainers with poor health, skewing the results. Researchers also said the health benefits of red wine are unlikely to be due to the alcohol itself. Best chomp on grapes then……

BREAKFAST ‘I’m quite a good morning person. Years of training at 7am, and now having a toddler, means early starts are essential. I prefer to eat after my morning workout. If I do eat early, I’ll just have a banana or something really easy to kick-start the day. I’d then rather do a bigger brunch later on to last me through the day.’ DRINKS ‘It’s all water and milk with me. I don’t drink hot drinks – my mates always laugh at me when I go for a coffee with them and order a glass of cold milk! As for water, I just find it the easiest to drink, especially when training.’ LUNCH ‘I’m on the go all the time, so I don’t have a set lunch pattern. I try…

PURE & SIMPLE For pure curcumin and turmeric root with no added nasties, try Viridian Organic Curcumin Extract (£19.40 for 30 pills; viridian-nutrition.com ). ESSENTIAL OILS A special extraction process ensures Pukka Herbs Wholistic Turmeric (£15.95 for 30 pills; pukkaherbs.com ) includes the most potent turmeric, plus its essential oils. DRINK UP Wake up with the perfect refresher. The Pressery turmeric milk (£4.50 for 250ml; thepressery.co.uk ) combines turmeric and almond milk, plus a dash of cayenne pepper and honey.…

This month, we look at Full Catastrophe Living by Jon Kabat-Zinn (Piatkus, £24). In a nutshell: Mindfulness is a trend now, but this is the bible, published before any celebs started harping on about living in the moment. Based on Kabat-Zinn’s stress reduction programme at the University of Massachusetts, it takes a sciencey look at how mindfulness can help when you’re going through stress or illness. A nugget: ‘Patience is wisdom. It demonstrates that we understand and accept that sometimes things must unfold in their own time.’…

‘THE BENEFITS OF SNACKING HAVE BEEN OVERHYPED RECENTLY’ While our grandmothers served up three meals and frowned on eating in between, for today’s generation, snacking has become a way of life – not just seen as practical and convenient, but actually promoted as being better for our waistline and health. UK stats are hard to come by, but, in America – where snacking habits closely mirror our own – the average number of eating occasions went up 29 per cent between the mid-1970s and the mid-noughties. That’s an increase from 3.8 to 4.9 meals and snacks a day – and it’s likely to be even higher now. The tide is turning against snacking, though – research shows our bodies may be designed to go for periods without food – the…

More and more women are turning away from the stuffy environment of indoor classes and looking towards cycling to deliver the wind in their hair and the sort of smile only freewheeling down a hill can give. Cycling has the extra benefit of offering a green transportation option as well as paying fitness dividends, and it’s easy to integrate into even the busiest lifestyle. It’s also gentle on the joints and very accessible to even the very unfit. And it’s not only road cycling and commuting that appeal. For every sporting aim, there’s a type of cycling to suit, and women are turning to more historically male-orientated disciplines such as BMX and downhill mountain biking too, while cyclocross now boasts around a 50/50male/female split. In 2013, British Cycling set out…

Evie Richards, 19. World Champion Under 23 Cyclocross 2016. ‘Although I’m a girly girl, I love the mud in cyclocross, but also how full-on the race is. Right from the gun, you have to push yourself to the limits in different ways, from running up near-vertical banks, to carrying the bike or sometimes just enduring the whole race – it has a bit of everything! The weather is a big challenge in cyclocross, as sometimes it’s so muddy we have to change bikes every half lap of a race.’ Taking place mainly in autumn and winter, cyclocross will appeal to you if you like getting muddy! It’s a perfect partner to road racing as it maintains fitness levels but it’s also immensely appealing to beginners, thanks to the accessible locations…

Feel the need for a detox treatment but can’t get to a spa? Try Botanicals new Spa Detox Body Oil (£12.50 for 50ml; botanicals.co.uk). This luxurious, aromatic body oil blend uses the power of plants to bring beauty, health and wellbeing to your skin (whatever your skin type). It uses detoxifying essential oils such as lavender, sweet fennel, rosemary and peppermint to pep up circulation, blast toxins, boost capillaries and discourage fluid retention. It also contains natural vitamin E to give your skin a boost. This 100 per cent natural and 99 per cent organic treat is great for helping fight cellulite. Just massage the gorgeous-smelling blend all over your body straight after a bath or shower while your skin’s still warm and slightly damp, then let it work its…

Eating healthy, exciting food has just become easier. American-Iranian friends Shirin Kouros and Yasmine Larizadeh, founders of London’s first cold-pressed juice bar and café, The Good Life Eatery, have just launched The Good Life Eatery Cookbook (Ebury Press, £20) so you can tap into their signature style as you rustle up tasty, virtuous food. After growing up in the US, the pair met in London, wanting to bring something new to its food scene. The Good Life Eatery, which opened in 2013, was the result. The food boasts a mixture of Southern Californian and Iranian influences, locally sourced and organic, where possible. Featuring Middle Eastern ingredients such as barberries and harissa, laced with superfood favourites including greens powders, nut milks and maca and cacao powders, it’s modern fusion at its…

MEET THE TRAINER James Davis is the founder of 38 Degrees North, the luxury fitness retreat in Ibiza. Davis’ talents don’t end at his ability to hold a perfect plank – he has a BA in Social Psychology and MSc in Applied Psychology, as well as MBA, personal trainer, fitness instructor, kettlebell instructor and stand up paddle instructor qualifications! thirtyeightdegreesnorth.com. With the Olympics on the horizon, we can’t help but notice how many models hail from the South American country – Alessandro Ambrosio, Gisele Bundchen, Adriana Lima, to name a few. It’s no wonder that the Olympic host is as well known for its beautiful people as it is for its white, sandy beaches. But you don’t have to head to Rio to learn a body-shaping trick or two. We’ve…

CHIN-UP Start at the top of the movement, by jumping up or having somebody help you up. Keeping your entire body engaged, slowly lower yourself, in control, to the bottom of the movement, until your arms are fully extended. Go back to the top and repeat. Do three sets of three 15-second lowers. Aim for 30 seconds. PUSH-UP Start in a tall plank position with abs, glutes and thighs engaged. Bend at the elbows and slowly lower yourself, keeping your body in a straight line and your forearms vertical, until you reach the bottom of the move. Put your knees on the floor, push your arms and legs straight; repeat. Do three sets of five, 10-second lowers. BICEPS CURL Stand holding a dumbbell in each hand by your sides. Keeping…

Q I love running but need to lose weight. Can I diet and still have energy for regular runs? A It’s possible to continue to run while you lose weight – in fact, a recent study found that when subjects were assigned either to exercise (increasing energy expenditure) or diet (reducing calorie intake), appetite and overeating were more suppressed in the exercise group. So running may assist your weight-loss efforts! But to do both, you’ll need to be sensible by not cutting calorie intake too drastically and getting your timing right. A realistic aim is to lose one pound of body weight a week – about 3,500 calories – or 500 calories a day. If you cut your daily calorie intake by 250 calories, that leaves a further 250 calories…

‘Five years ago, I was a working mum [Susie has a 14-year-old daughter] and quite unfit. I drank and smoked too much. There was also trouble in my marriage and I had no self-confidence. I was in a bad place and then my brother talked me into running an off-road half-marathon with him. I started training and got up to six miles. Then, the week of the race, I found out something negative about my ex-husband, and did some massive drinking the night before. I was convinced I wouldn’t run. But my brother pulled me up to the start line, even though I was hungover, wearing an underwired bra and I didn’t have proper running shoes on!’ HUMBLE BEGINNINGS ‘The first six miles were awful, but after the ninth mile,…

WALK TO IT! Walking burns a lot more calories than we think, according a new study from Southern Methodist University in Dallas. Researchers examined the most common equations used to track the energy expenditure of walking and discovered that calorie estimates are low in 97 per cent of cases. Apparently, current measures are based on small samples and don’t take into account that lighter people burn more calories per pound of their body weight. A new equation is said to be up to four times more accurate… THE SOCIAL SWEATWORK Get your sweat on at hoolio.com. The new multi-platform online fitness space brings you the best of the latest workout trends via fitness videos and social networking. Great for movement motivation, shared-screen technology means you can invite your…

‘The Get Set To Go website provides oodles of tips to help newbie exercisers’ GET SET TO GO Hands up if you still have nightmares about being picked last for the rounders team at school. The chances are, you’re not the only one, and it could be having a negative effect on how you now feel about exercise. A new survey from the charity Mind shows that 57 per cent of women don’t participate in sport because they weren’t good at PE as a youngster. This concerns me because I truly believe there’s an activity for everyone, whether you love the competitiveness of running or the escapism of going for a long hike. And beyond that, I’m certain that exercise is great for mental health. Fortunately, Mind is on my…

SOUND BITE ‘I’m never going to starve myself for a part. I don’t want little girls to be like, “Oh, I want to look like Katniss, so I’m going to skip dinner!”’ Actress Jennifer Lawrence CRASH DIET NEWS Crash diets get a bad rap, but new research suggests they don’t necessarily lead to long-term weight gain after all. A study in the journal Obesity found that two groups of dieters – one of whom (consuming 1,250 calories a day) averaged 18 pounds of weight loss over 12 weeks and the other of whom (consuming 500 calories a day) achieved a similar loss over just five weeks – showed no significant differences in amount of weight gained back over nine months. However, the study showed slower losers kept more lean tissue…

AVOCADO, NORI & NUT CREAM TOASTS Serves: 3 6 slices quinoa superseed loaf or a good quality, shop-bought kind 1½ avocados, sliced 9 cherry tomatoes, sliced 3 tbsp nori seaweed, shredded 1 tbsp sesame seeds A few sprigs basil NUT CREAM 115g Brazil nuts 2 tbsp lemon juice 1 tbsp olive oil Salt and pepper, to season 1 To make the nut cream, put the ingredients in a blender or processor, and whizz until combined, stopping the machine and pushing the mixture down with a spatula when required. Gradually add 2 tbsp hot water to achieve a thick, creamy consistency. Season with salt and pepper. 2 Toast the bread and spread with nut cream. Top with the avocado, tomatoes, nori, seeds and basil. H&F TIPS AVOCADO This fruit contains healthy…

Do you walk up escalators or get off the bus a stop early? We know those who commute by walking or cycling have on average a significantly lower body mass and body-fat percentage than those who use more sedentary methods to get to work. However, a new study funded by the UK Medical Research Council found that even the incidental physical activity involved in taking public transport is better for you than simply sitting in a car. So leave your car in the driveway more often for a healthier you.…

More of us than ever are reaching for herbal teas in place of coffee or builder’s brew. But just what benefits do shop-bought infusions offer your wellbeing? Many blends contain only minimal amounts of active ingredients while fruit-flavoured varieties tend to go for flavour rather than therapeutic action. Some brands also include artificial flavourings. Now, herbalist Paula Grainger and nutritionist Karen Sullivan have come to the rescue with Infusion (Octopus, £12.99), a book of 70 therapeutic herbal tea recipes to make at home. Using herbs that have been valued throughout history for their medicinal qualities, there are recipes to cleanse the body, calm the mind, aid sleep, boost digestion and ease pain. ‘You can use fresh herbs and flowers from your garden, spices from your store cupboard and take advantage…

DIAMONDS & PEARLS Sparklers on your fingers and in your skincare? That’s the latest buzz marrying ancient eastern and modern western beauty philosophies. Crushed semiprecious stones and minerals such as rose quartz, amethyst, malachite, gold, silver, diamond and pearl are being used to cool, calm, polish, brighten and harmonise skin. The Journal of Cosmetic Science even found jade and tourmaline to impact skin temperature and elevate blood circulation. Sjal (sjalskincare.com), Kita (kitaworld.com) and Prismologie (prismologie.com) are leading the way in gemstone beauty with luxurious products and innovative formulations. CELEBRITY FAVOURITE ‘[This is] my beauty must-have’ Claudia Winkleman, TV Presenter EXPERT TIP ‘Tinting brows catches all the tiny hairs, which makes brows look fuller. It also creates a good base for adding brow products to.’ AMY-LOUISE FAULKNER, BENEFIT COSMETICS MAKE-UP ARTIST…

The time for baring our bodies in bikinis is here again, causing us to fret over our figures and worry about our wobbly bits. But what if the arrival of the summer season didn’t have to send you into a blind panic to drop a dress size in four weeks? What if your regular workout regime meant you were always on top physical form and had the body confidence to flash the flesh all year round? We’ve got the PTs of some of our favourite celebs to reveal how the stars’ training regimes keep them strong, fit, supple and self-assured 365 days a year. CAMERON’S super sexy physique At 43, Hollywood actress Cameron Diaz is still sizzling up a storm on our cinema screens – and enjoying a sideline as…

DURING PREGNANCY Snacking can keep up flagging energy levels, ensure you get enough calcium and (in the final trimester) add the extra 200 calories a day that your body needs. WHEN TRAINING HARD Pre- and/or post-exercise snacking will help fuel your workout and help your recovery. But half an hour in the gym doesn’t warrant adding several hundred calories to your diet! DURING EARLY CHILDHOOD/OLD AGE. Both these age groups can struggle with eating large meals, so a selection of modest meals and snacks is best to ensure an adequate intake of nutrients. IF YOU’RE UNDER WEIGHT Regular meals plus additional snacks is key to healthy weight gain. Just make sure you eat a balanced diet and don’t overdo unhealthy treats.…

Lizzie Armitstead, 27. Twice winner of UCI Women’s Road World Cup, National Road Race Champion and World, Commonwealth Champion. ‘I prefer road racing over other cycling events because of the romantic notion of it. Road cycling has a rich history and there are so many iconic races on the calendar. I love the combination of physical ability and tactical decisions.’ Hitting the road can range from a gentle potter to a café on a vintage bike to joining a mass-participation, timed sportive event or race. There has been a massive growth in the popularity of road cycling over recent years. British Cycling’s sociable Breeze programme (goskyride.com/Breeze) has inspired many more women to take to their local lanes to ride with other women – simply type in your postcode and preferences,…

Charlotte Green, 21. Competed in 2015 UCI BMX World Championships. Races in Elite class globally. Sponsored and supported by Crucial BMX Shop and Twisted Concepts. ‘I enjoy pushing my mind and body to the limit, whether it’s on or off the track. Training is a massive part of my development and it takes a huge amount of time and commitment, which I love! Keeping up, and racing, with male riders in the lower levels of competition keeps me on my toes and gives me something to work towards. Riding the toughest tracks around the world is a huge thrill. The nerves and excitement overwhelm you within seconds and I’ve never felt anything else like it.’ Thanks to the splash made at the 2012 Olympics by GB rider Shanaze Reade, competitive…

BIKE PANNIERS From sleeping bags to spare clothes, you’ll need somewhere to store all your kit. Get a pannier rack with waterproof bags. Try the 17-litre Overboard Classic Bike Pannier (£39.99; over-board.co.uk). TOURER BIKE A hardtail mountain bike is best for off-road rides; a tourer for long roads. A hybrid (road and mountain bike blend) can handle roads and light trails. We love the Specialized Dolce Comp Evo (£1,800; specialized.com). BIKE LIGHTS Attach both front and back lights to your bike – and it’s worth packing a head torch as well – you never know when you’ll need them. Try the Volt 300 Rapid X USB Set (£74.99; zyro.co.uk). REPAIR KIT Don’t leave the house without a simple tool kit, pump, bike levers and spare inner tubes – and know…

Want to know the secret to being a good leader? Researchers at the University of Texas have discovered you need confidence, acquired through experience, plus creativity, that’s recognised by your managers. This, in turn, has a good knock-on effect on your subordinates. ‘A factor in this is the power of positive thinking,’ says lead researcher Dina Krasikova. ‘Leaders can imbue their subordinates with the power of creativity and positivity just by setting an example themselves.’ Give it a try!…

H&F writer Eva Gizowska tries an energy rebalancing treatment What? Buqi Therapy. Prices start from £45 for 60 minutes. Where? To find a practitioner near you, contact The Buqi Institute on 07979 771199 or visit buqiinstitute.com. ‘I’m about to have Buqi Therapy – a healing system based on secret energy work from the martial arts, t’ai chi and Chinese medicine. Sheila, the therapist, was taught Buqi by the founder, enlightened master Professor Shen Hongxun. There’s no touch involved. All I have to do is sit in a chair while Sheila performs various martial-art-like movements around me. I think of the film Crouching Tiger, Hidden Dragon! While she swishes and whooshes round me, she repeats different mantras and sounds. The idea is that this combination of movement and sound opens up…

‘Make it a habit to drink water all day long. Most of the time you’re actually thirsty when you think you’re hungry. Watermelon juice with a sprig of mint is also great – it’s 92 per cent water.’ ‘Take your trainers with you on summer holidays. You can always find 20 minutes to do some sort of outdoor exercise!’ ‘Fruits and veggies are at their ripest and juiciest in the summer, so keep it simple and seasonal. Try fresh salads with dressings of olive oil, lemon and fresh herbs.’ ‘We make fewer smoothies in the summer as we enjoy eating actual fresh fruits and veggies. Cucumbers, strawberries, blueberries…’ ‘You can’t beat steamed globe artichokes with a mustardy vinaigrette. They’re so simple yet so special. Don’t miss out on them!’…

PENCHÉ BENEFITS The Penché is one of the most advanced exercises in ballet and with good reason – it concentrates on balance and focus. It also helps strengthen your legs, glutes and core, while stretching your hamstrings. Find somewhere quiet to do this because it’ll require your full concentration! It’s a great way to switch on your brain and gain focus for the day ahead. HOW TO DO IT • Standing up straight, lift your leg behind you and tilt forwards from your hips. • Go down as far as you feel comfortable and try to hold for 10 seconds. • Try to add five seconds onto the hold each time you do it to help build up strength and endurance.…

THE NORTH FACE FLIGHT SERIES From £40; thenorthface.co.uk New for this summer, the Flight Series running kit includes Ultra Endurance trainers and the Vent Jacket with 360° visibility – in on-trend pastel colours. UNDER ARMOUR COOLSWITCH RUN SHIRT £30; underarmour.co.uk Covered in a coating that keeps you cool, this super-soft T-shirt is the perfect summer run companion. It also boasts UPF 30+ sun protection to take care of your skin. NIKE EPIC LUX SIDEWINDER £70; store.nike.com These colourful, streamlined capris have been made with extra-stretchy material to support you on your run. There’s also a zipped back pocket for storing keys and money.…

1. WHAT INSPIRED YOUR CAREER MOVE? ‘As a model and actress in Hollyoaks, I knew nothing about nutrition – only how to be skinny through starvation, binge eating and being sick [Mel had a six-year eating disorder]. When my dad had cancer in 2011, I read about how to lower the risk of triggering the cancer gene. This then led me to study nutrition…’ 2. WHAT’S YOUR PHILOSOPHY ON FOOD AND EXERCISE? ‘The most important thing is not what I eat or what I do in the in the gym, but how I do it and with what attitude. I love yoga and have recently got into swimming, but I don’t do it every day. I work out to feel good in my body, not to change it. I also…