Innholdsfortegnelse for July 2016 i Women's Fitness

Don’t know about you, but the last thing I want to be doing on holiday is worrying about how I look. I’d much rather be enjoying the sun, sea and sand, exploring the sights and having fun with friends and family. So, this month, we’re arming you with all the expert advice and insider secrets you need to feel fit, healthy and body confident well before your big summer getaway! Swimming is one of the best all-over workouts going, as this month’s cover star Kirsty Gallacher proves. Currently training for her first Ironman, the super-fit TV presenter credits swimming for helping her feel her fittest at 40. Turn to ‘How I got my best body ever’ (page 52) to read our interview and follow Kirsty’s training plan. Another A-lister who…

‘I’m a real foodie – cooking is a great destressor, or I’ll do a dance class after work’ ‘Sometimes, I spend entire days talking to people’ ‘I wake up at 6am, eat a breakfast of porridge and blueberries, and arrive at my office in the National Tennis Centre for 8-8.30am, depending on whether I stop off for a hot power yoga class. I offer one-to-one coaching and mentoring to around 30 tennis players (including 10 seniors) on all aspects of off-court life – including wellbeing and relationship issues, and personal skills development on areas such as time management and media relations. Although I work 9-5 hours, the reality is I’m on call 24/7, should the players need me. The hours can be unsociable, but the job itself is very sociable…

RUNDERWEAR From £15; runderwear.co.uk Made with runners in mind, this range of sporty undies boasts briefs and a crop top that promise to keep you comfy through the miles. They’re 3600 seamless, breathable and have flatlock edging for a chafe-free run. ODLO SEAMLESS EVOLUTION From £17; odlo.com/uk Great for endurance athletes, this range of seamless base layers and briefs will keep chafing to a minimum. Phew! MARIE MEILI From £7; figleaves.co.uk Available in pink and grey, the matching sets from Marie Meili are great for low-impact sports and are super-affordable.…

Squats with arms overhead Time: 30 seconds Works: Quads, hamstrings, glutes, shoulders and core Stand with your feet hip-width apart and arms above your head with your palms facing each other (A). Keeping your arms up, bend both knees and shift your hips back as though you’re sitting in a chair (B). Use your glutes to return to standing and repeat. Do as many reps as you can in 30 seconds. Glute bridge Time: 30 seconds Works: Hamstrings, glutes, lower back and abs Lie on your back with your feet directly below your knees, arms at your sides, palms facing down (A). Keeping your hands by your sides and on the floor, and your neck and back relaxed, engage your glutes and hamstrings to lift your hips off the ground…

1 Mix fresh chopped rosemary with walnut pieces and use as a crust for baked salmon. 2 For rosemary-infused oil, warm olive oil and dried whole sprigs of rosemary on a stove top, then pour into a bottle and refrigerate. Use within a month. 3 Mix with Greek yoghurt for a tasty alternative to mayo in sandwiches. 4 Chop fresh rosemary and add 1 to 2 tsps to a saucepan of chicken soup as it cooks. 5 Use fresh or dried rosemary to flavour roasted vegetables (including potatoes).…

‘Sprouting increases many of the grains’ key nutrients, including B vitamins, folate and fibre’ GET SPROUTING! Straddling the line between a seed and a new plant, sprouted grains (such as spelt and rye) offer all the goodness of wholegrains, while being more readily digested. Sprouting also increases many of the grains’ key nutrients, including B vitamins such as folate, vitamin C, essential amino acids and fibre. If you have a sensitivity to grain protein (such as the gluten in barley and wheat), you may tolerate sprouted grains more easily. According to the American Whole Grains Council, sprouted brown rice reduces diabetes and cardiovascular risk, sprouted buckwheat protects against fatty liver disease and sprouted barley has been linked to reduced blood pressure. I love using sprouts in a stir-fry, salad or…

MAKE MORE FRIENDS Summer headaches getting you down? Don’t reach for the paracetamol just yet. Researchers at the University of Oxford have found that people with an active social life have a greater tolerance for pain. Katerina Johnson, a doctoral student in the University’s Department of Experimental Psychology, tested – and proved – the theory that, because feel-good hormone endorphin (triggered by positive social interactions) is also your body’s natural painkiller, a larger network of friends would also give you a higher pain threshold. Maybe it’s time to join that running club… BEAT THE BUGS Are you a mosquito magnet every time you go on holiday? Do your pets bring unwelcome fleas and ticks into the house? Avoid dousing your body and home with chemical insect repellents by using the…

NEXT-GENERATION SUNSCREENS Sunscreens have just got smarter. No longer just a thick, white cream to block out the sun, these products offer more. Zelens Body Defence Sunscreen SPF30 (£55 for 50ml, zelens.com) is an SPFinfused oil with antioxidants from 12 different plants that can be worn under make-up and offers water-resistant protection. For on-the-go touch-ups, try Fresh Sugar Sport Treatment SPF30 (£20 for 6g; fresh.com) – a pocket-sized balm for lips and face with sugar to lock in moisture. Murad Invisiblur Perfecting Shield SPF30 (£55 for 30ml, murad.co.uk) cleverly blurs fine lines and boosts collagen production too. CELEBRITY FAVOURITE ‘I was brought up with Pommade Divine. Now I use it on my daughter. A fantastic product that I always have in the house.’ Sienna Miller, actress EXPERT TIP Summer is…

ASYMMETRY – Does the shape of one half of the mole match the other? BORDER – Are the edges ragged, notched, blurred or irregular, and has the pigment spread into the surrounding skin? COLOUR – Is the colour uneven? You might see shades of black, brown and tan, or areas of white, grey, red, pink or blue. DIAMETER – Have you seen a change in size? It will usually increase. Typically, melanomas are at least 6mm in diameter (the diameter of a pencil). EVOLVING – Does the mole look different from the others, or is it changing in size, colour or shape? However, melanoma doesn’t always fit the ABCDE rule. If you notice anything different, a new skin lesion or mole that itches or bleeds, or something that just doesn’t…

‘I love to work out for short periods of time at high intensity. Once the endorphins have kicked in, I feel like anything’s possible and that positivity stays with me all day! Breakfast for me is the most important meal of the day and the best fuel to help my body function properly and effectively all day long. I think of breakfast like it’s lunch or dinner. I’m not afraid to have chicken for breakfast – the more protein the better!’…

Had a tough week? Go to a live concert. New research shows that attending a live music event can significantly reduce levels of stress hormones in your body. Researchers at the Centre for Performance Science in London took saliva samples from participants before and during two classical music concerts. They found a reduction in the stress hormones cortisol and cortisone, in all the concert-goers regardless of age or musicality. We wonder if a thrash metal gig offers the same benefits?…

‘Avocados are too high in calories to eat on a diet’. They are high in calories, but they’re full of nature’s finest fats and make a great replacement for butter and creams. ‘Low-fat products are better for you’. Never choose low-fat versions! They’re full of nasty chemicals and sugars to make them taste better. ‘Fruit is healthy; you should eat as much as possible’. Fresh, unprocessed, seasonal fruit is a good source of vitamins. But it tastes sweet due to natural fruit sugars. Avoid most fruit juices. Try to eat seasonal fruit, with the skin on. ‘Nuts are too fattening to eat on a diet’. Yes, nuts are high in fat, but these are good fats. They also contain masses of nutrients, so don’t avoid them. ‘Sugar is better than…

Sit in a comfortable cross-legged position with your hands on your thighs, then take your attention to the space between your eyebrows. Visualise a full moon on a clear night sky. See its light reflecting on the waves of the ocean as they shimmer and dance in the midnight blue, sensing how the moonlight penetrates deep into the water. Be sensitive to any feelings or sensations you experience, perhaps a tingling in your forehead or a growing sense of stillness. After a few minutes, allow the image to slowly fade as you prepare to begin the moon salute. After your practice, pause in mountain pose, reconnect to the image of the moon and ocean until your body is steady, then rest in relaxation pose, lying flat on your back with…

1 CHEST Keep your chin up and chest lifted throughout the movement. Pull the weight up, until the bar is at thigh level, with your arms straight. 2 ARMS Don’t use your arms to pull the bar – it’s important you don’t bend your elbows and yank the weight up. Instead, keep your elbows locked and arms straight to push through the ground as you lift the bar. 3 BACK Keep your weight back, then tense your hamstrings (back of thighs) and lats (back muscles) to ensure your back doesn’t round as you lift the bar. 4 HANDS Use a double overhand grip (hands on top of the bar; palms facing your body). 5 KNEES Start standing with the bar over your mid-foot, then bend your knees forward until your…

ADIDAS COOL RUNNING TEE £22; adidas.co.uk Stay cool on long runs with this lightweight mesh T-shirt. Designed for temperature control, the layered mesh fabric with large holes offers maximum breathability to keep you comfortable during warm-weather workouts. MUSTO MARATHON SHORTS £49.99; musto.com The sailing apparel giant has just launched its first women’s fitness range, harnessing the power of ocean-engineered technology. We love these lightweight, breathable running shorts with built-in briefs. VIBRAM FIVEFINGERS SPYRIDON MR £129.99; vibram.com Love rough trails? You can still enjoy the barefoot feel with these minimalist shoes from experts Vibram. Rock-stopping technology and ultra-grippy soles keep you safe both uphill and down.…

20%OFF LION HEART OMEGA 3 CAPSULES Bare Biology offers a range of Omega 3 supplements for the whole family, in a form the body can absorb, with guaranteed purity, great taste and certified low oxidation levels. Unlike any other UK company, Bare Biology is 100 per cent transparent, providing full test results for every single batch on its website. All products have the highest concentrations of EPA and DHA (the key omega 3 fatty acids) and are in the natural triglyceride form for optimum absorbency. It’s the only UK brand awarded a 5-star rating for purity, freshness and strength by IFOS (International Fish Oil Standards) and its products are completely free from heavy metals and other environmental contaminants. A daily dose of 4 x 500mg capsules contains 860mg EPA and…

STAR LETTER FITNESS INSPO ‘Bikini Body Secrets of the Stars’ (June 2016) was an inspirational read. People may argue celebrities have more time to keep fit, but reading about them inspires me. A few years ago, Jennifer Lopez ran a marathon. Yes, she had a trainer and no, she doesn’t have to sit at a desk all day like many of us... but she’d just had twins. I ran a half marathon that year. Now it’s Cameron and Davina motivating me. I’d love their amazing abs. Thanks. Ilana Aitch, Wirral OVERCOMING ENVY Your article ‘Get to grips with envy’ (June 2016) was such a useful read. I always thought of myself as a kind, thoughtful person but, after splitting up with my partner, I noticed I was resenting the fun…

Want to know how to get a great marathon time? You’ve got to put in the hours. In a recent study by Strava, the social network for athletes, the results showed that faster marathon runners run further and more frequently when training than slower runners. The study analysed the data of over 4,000 finishers in the 12 weeks running up to the 2015 London Marathon, and found that sub-three-hour runners ran an average of 42 miles per week over seven runs, while the five hour plus finishers ran an average of 14 miles per week over two runs.…

Olly Jones, personal trainer speaking on behalf of Movelat ‘Inspired by seeing one of the many recent marathons? If you’re thinking about taking on the challenge, now›s the time to start. Begin by doing light jogs a couple of times a week, then build duration, following the same route so you can measure your progress. Try to gradually build up to five miles per run before starting a training plan. Training plans are generally 16-17 weeks’ long with different types of runs, such as tempo runs, hill runs, fartlek sessions and slow, long-distance runs. Ready?’…

Avon Anew Clinical E-Defence Deep Recovery Cream, £20 for 30ml; avon.uk.com Claims to make healthy cells migrate to the most damaged areas of the skin, and reverse pollution damage in one month. Epionce Ultra Shield Lotion SPF50, £40.50 for 75ml; epionce.co.uk Formulated for sensitive skin, this broad-spectrum lotion uses minerals such as zinc oxide (without the whitening effect) to block UVA and UVB rays and calm skin. BreezoMeter, free on iTunes and Google Play With real-time air quality data at your fingertips, the app tells you whether it’s safe to exercise outdoors, and gives extra tips to people with senstivitites. Respro Nitesight Mask, £39.99; chainreactioncycles.com This is highly visible at night and protects against a range of poisonous gases and some PM.…

Another reason to skip junk food. New research shows that eating fast food exposes you to higher levels of toxins called phthalates. These industrial chemicals in food packaging can leach out into food and on into the body. They’re linked to health risks including infertility and hormone disruption. A study published in the journal Environmental Health Perspectives found people who ate lots of fast food had up to 40 per cent more phthalates in their urine. Meat and grain-based foods such as bread were the main culprits.…

BREAKFAST ‘I usually have fruit and muesli or homemade granola with some sort of hot drink – chai latte that’s in my book The Naked Diet (Quadrille, £16.99), or the golden mylk on my website (tessward.net). I tend to work in the mornings and go for a run or do yoga just before lunch. This sets me up for a productive afternoon.’ SNACKS ‘Usually I keep to fruit, but mid afternoon I might have a piece of rye bread and Marmite or a piece of the pinenut butter bars in my book. Yoghurt-coated almonds and raisins are all sugar, but can hit the spot!’ LUNCH ‘I often have meetings over lunch, so it varies between stews and salads. I try not to go for something too heavy, such as steak…

GO BANANAS If you often suffer from cramps, you could be low in minerals. Eat a banana before you work out. The boost of energy and potassium will help prevent muscle spasms. GET A BOOST Top up your intake of muscle-relaxants magnesium and vitamin B6. Real Mag Legs is a tailored supplement containing both. £8.99 for 30; amazon.co.uk . EASE IT Soothe sore limbs post workout with Spa Magik Organiks Muscle Therapy Ache Away Muscle Rub, with eucalyptus to soothe inflamed muscles. £12.95 for 50ml; shopforspa.com .…

O&M STYLE GURU £20 for 150ml; spacenk.com Powered by native Australian plant oils to add softness, shine and manageability – the secret to avoiding dry hair this summer. TRESEMMÉ GET SLEEK SMOOTH & TAME CREAM £5.49 for 125ml; superdrug.com Calm unruly hair and keep summer frizz at bay with this new high street hero inspired by the catwalks. TAYA INNER CORE ANTI-BREAKAGE CRÈME £26 for 118ml; qvcuk.com Brazilian black clay and natural bamboo fibres help strengthen weak or damaged hair without weighing it down.…

Do Russian twists ‘Holding a resistance band tied to a door handle in both hands, stand sideways to it and pull through to 180o before returning to the start. Do two sets of 12-15 controlled reps, before repeating on the other side. This works your rotational core muscles which are key for swimming the front crawl – on average you’ll do one stroke per metre, so over 1,900m, you’ll do 950 strokes per side (950 rotations).’ Focus on breathing ‘Your natural reaction is to hold your breath under water, but during the front crawl, you should be inhaling when your head is out of the water and exhaling when it’s under, so you swim efficiently, in a straight line and avoid struggling for air. First, face the water in the…

1 MYTH: you don’t need sunscreen on a cloudy day ‘UVB rays, which cause burning, are present only in summer on sunny days and they’re blocked by clouds and windows,’ explains Dr Lowe. ‘UVA rays, on the other hand, are present year round and penetrate both clouds and windows to reach your skin. UVA rays damage collagen and are responsible for premature ageing.’ To stay safe, regardless of whether the sun is shining or not, choose a daily moisturiser or foundation with at least SPF 15 and UVA protection. 2 MYTH: you can’t get sunburn in water When you’re swimming outside or doing watersports you feel cooler so don’t notice if you’re burning, but water reflects UV rays – sea foam by up to 25 per cent. Parts of you…

If there’s anyone who knows the secrets of a fit, toned summer body, it’s Lucy Mecklenburgh. The reality star turned fitpreneur has transformed her figure and her fitness since her Towie days. Super-fit Lucy didn’t always love working out. But back in 2013, a chance HIIT training session with PT Cecilia Harris switched the then gym-shy reality-TV star onto the joys of exercise. After working with Cecilia for six months and loving the results, the duo went into business and Results with Lucy (resultswithlucy.com) was born. Today, their hugely successful online fitness platform delivers a vast array of expert workouts, nutrition advice and shape-up plans to over 250,000 users. Examples of the results of their latest Beach Body Plan, Lucy and Cecilia share their secrets with H&F. Cecilia and Lucy…

BACK Keep your back as straight as possible. It’s important not to round your back when doing squats, as this can lead to lumbar spine injuries. GLUTES To really work your glutes, lower your thighs below horizontal if you can – it requires very supple ankles, so not everyone can do it. The squat is a classic weightlifting move that engages most of your lower-body muscles, including your glutes, quadriceps, adductors and hamstrings. 1. BACK SQUAT BENEFITS: Done correctly, this move will build sheer strength in your glutes, hamstrings and core. Start with a barbell supported on the fleshy part of your upper back across your shoulders (the trapezius muscles). Hold the barbell in both hands, keeping your torso upright and head facing forwards (A). Ensure your feet are hip-width…

‘MAKE EVERY THIRD OR FOURTH WEEK A CUT-BACK WEEK, TO ALLOW YOUR BODY TO RECOVER’ Ready for your next running challenge? If you’re new to running and can now run continuously for 20 to 30 minutes, or can comfortably complete a 5K, the next step could be to increase your distance. It’s a good idea to set yourself a new goal at this point to help with motivation and focus your training. Maybe you’d like to build up to running a 10K, or you might have your sights set on a half marathon. At the 5K point, many runners come unstuck, as increasing mileage can lead to injury if your body isn’t strong enough to cope with the extra volume. Running is a high-impact activity and, when you run, approximately…

URBANISTA BOSTON SPORTS EARPHONES £59.99; carphonewarehouse.com ‘Urbanista uses a silicone “wing” which hooks above the ear to help the earbuds sit securely in your ears. The earbuds are also made of silicone, and are comfortable and soft to touch. In fact, after a few minutes, you really do forget you have them in – they feel like a second skin. The fit is tight so you can hear the music clearly and lock out surrounding noises. They’re also water-resistant and sweat-proof so you can train in any weather condition. They’re compatible with all Bluetooth devices and there’s a remote on the wire to make taking calls or changing music easy. These would be good for running.’ COMFORT USABILITY SKULLCANDY XTFREE £79.99; skullcandy.co.uk ‘Weighing less than 15g, these are super light,…

SWEET LIKE CHOCOLATE Think chocolate undermines your training? Think again. According to a study from Kingston University, dark chocolate may boost cardiovascular performance. It contains a substance called epicatechin, which increases nitric oxide production in the body. This dilates blood vessels and reduces oxygen consumption, so you go further for longer. It’s so effective that dark chocolate-fuelled cyclists used less oxygen when riding at a moderate pace and covered more distance in a two-minute time trial. Go chocoholics! THE SECRET'S OUT! Wish you had endless amounts of motivation? Don’t we all! But there is a way to look forward to your next exercise session – treat yourself to a fitness subscription gift box. Gym Secrets is the latest subscription box service for active women. Think: beauty box for fitness fans.…

‘Reducing anxiety can increase the likelihood of recovery’ BRAIN POWER There’s a saying among my running friends that sometimes you can ‘run through an injury’. I know it sounds nuts, and I don’t advocate exercising on a damaged body, but there is logic to the theory – pain isn’t only the result of physical damage, but also linked to mental signals. After all, you can’t feel anything without a brain! The brain and central nervous system are so involved in processing pain, sometimes the pain you experience when injured doesn’t reflect the injury. But is there anything you can do to reduce the psychological damage of injury? A new study by experts at Leeds Beckett University reveals that an injured athlete’s thoughts, feelings and actions can indeed influence rehab. According…

SOUND BITE ‘I love to cook comfort food. I’ll make fish and vegetables or meat and vegetables and potatoes or rice. The ritual and creativity of it is fun.’ Reese Witherspoon MILK SHAKE-UP If you think you have an intolerance to the lactose in dairy milk, you may be wrong. New research suggests it’s often a type of casein (a protein) in milk that’s causing your symptoms. A study in Nutrition Journal compared the impact of drinking conventional cow's milk (containing the A1 version of casein protein) to that of milk with an A2 version. While the A1 milk produced stomach cramp and bloating symptoms, none of the study participants (including those with clinically confirmed lactose intolerance) experienced any gastrointestinal disturbance with A2. Interestingly, all milk used to contain the…

SMASHED SALTED CUCUMBER, MINT AND AVOCADO Serves: 2 3 small cucumbers A large pinch of Himalayan pink salt Juice of ½ lemon 1 avocado, peeled and stone removed 150g feta cheese 15g mint (fresh whole leaves) 1 tbsp olive oil 1 Cut the small cucumbers into quarters and put into a freezer bag with the salt and lemon juice. Bash the outside of the bag with a rolling pin so the cucumbers are slightly broken on the edges. 2 Shake the bag so the salt and lemon juice cover the cucumbers evenly. Leave for 15 minutes, or longer if you can. 3 Cut the avocado into slices and arrange on a plate. Add chunks of feta, whole fresh mint leaves and the smashed cucumber. 4 Drizzle with the olive oil…

Hay fever’s a pain if you’re exercising. But think twice before you reach for the antihistamines – they could hamper your recovery. After vigorous exercise, your genes boost your muscles and blood vessels. But a study at the University of Oregon has found high doses of antihistamines can reduce this response by nearly 30 per cent. Histamine is a substance in the body that responds to allergens (too much response causes allergic reactions) but it also relaxes blood vessels, increasing blood flow to aid physical recovery.…

Dr Jean Emberlin, expert in aeroallergens ‘The season is likely to be more severe this year. Keep windows and doors closed. Vacuum your house regularly and dust with a damp cloth. The best vacuum cleaners to use have a HEPA (High-efficiency Particulate Air) filter. Avoid cigarette smoke, and keep pets out of the house or wash them frequently. Change clothes and shower to remove pollen after being outside. Shake washing before you bring it in from the garden to dislodge any pollen.’…

This month, we look at The Single Trap by Andrew G. Marshall (Bloomsbury, £7.99). In a nutshell: If you’ve been single in the long term (and according to relationship therapist Marshall, that means anything over six months), this book is a must. It explains why there’s currently an epidemic of single people – the facts can be reassuring if you’re worrying it’s just you – and explains how to escape the trap. A nugget: ‘How a relationship starts is generally how it will continue. This is why it’s important to be relaxed and open when you meet.’…

Warmer days and balmy nights are (we hope!) upon us, which can only mean one thing – shorter hemlines, sandals and more skin on show. Whatever shape you’re in, embrace the spirit of summer with confidence by investing in a quick bit of expert prep. From glossy legs, shimmering make-up and effortless hair to buffed feet and shape-flattering beachwear, here’s your guide to looking gorgeous this season. 1 BE COOL, LOOK HOT Summer make-up should be multipurpose, convenient and fuss-free, while also being sweat-proof, smudge-proof and low-maintenance. Try these products to enhance your natural beauty in seconds. (A) Nudestix Lip and Cheek Pencil, £24 for 1.4g; spacenk.co.uk More than just a crayon, this is a liner, lip tint and cheek cream in one. It’s enriched with vitamins…

SENSITIVE SKIN • Eucerin SPF50 Sun Crème-Gel with Sun Allergy Protection, £19 for 50ml; eucerin.co.uk. The Eucerin range is free from perfume, emulsifiers and preservatives, and clinically proven to be effective and tolerated on sensitive skin. This one contains antioxidant plant complexes to help strengthen skin and protect against sun allergies, such as prickly heat. • Ladival Sun Protection Lotion or Spray, SPF15, 30, 50, £19.99 for 200ml; ladival.co.uk. As well as high UVA and UVB screens, the Ladival range protects against deeply penetrating infrared-A rays. It claims to protect against four times more of the sun’s rays than products only offering UVA/B defence. With minimal ingredients, it’s good for sensitive skin. • Uvistat Sun Cream, SPF30 or 50, from £13.73 for 125ml; uvistat.com. Often recommended by dermatologists and nurses…

BREAKFAST: In a typical day, I usually kick off with eggs and avocado on rye bread with a sprinkle of chili and a green tea. Having protein for breakfast means I won’t go for the biscuit tin come 11am! LUNCH: I usually have a power salad from our Results with Lucy menu. My favourite is the Salmon Power Salad which is rich in vitamins and minerals plus has quinoa in it, which keeps me going throughout the afternoon. DINNER: I tend to have grilled chicken breast with lots of veg and Jersey royal potatoes! SNACKS: I always make sure I have plenty of water and almonds on me to snack on throughout the day.…

If your skin’s crying out for attention, give it a mini facial with the Mallow + White Restore Face Mask (£20 for 60ml; mallowandwhite.co.uk). This detoxifying Dead Sea clay mask is for normal to dry skin and is 100 per cent natural and hand-blended in the UK. It contains just five ingredients to boost your skin: mineral-rich Dead Sea mud, which helps hydrate and tone skin, draws out toxins and improves skin elasticity; toxin-fighting Moroccan lava clay; cleansing organic cornstarch; antioxidant and anti-inflammatory green tea powder and rebalancing organic rose geranium essential oil. Mix 1-2 tsp of the mask with 1-2 tsp of warm water and blend to a paste. Apply it on a damp face, avoiding your eyes. Leave for three to five minutes (don't let it dry fully),…

Sophie Michell was born to cook. Hailing from a family of foodies and professional cooks, she was helping her grandmother in the kitchen aged four and, at 15, running services in a Somerset gastropub. Since then, she’s been linked with the glitterati of the gastro world – training at the prestigious Butler’s Wharf Chef School while gaining work experience at London’s La Gavroche and the Michelin-starred Greenhouse, before going on to become the UK’s youngest female executive chef and carving out a successful career as a TV presenter and food writer. But being surrounded by food all day had its downside. ‘Life had become a conveyor belt of food, and I wasn’t letting any of it pass untouched,’ Michell confesses. Hence her latest book, Chef on a Diet – Eat…

Meet the trainer Eve Boggenpoel has been practising meditation and yoga for 25 years. In 2013, she studied to become a yoga teacher at triyoga in London, and is a member of The British Wheel of Yoga, a qualified homoeopath and health journalist. Her MagBook 10-minute Yoga Calm (£9.99; amazon.co.uk) brings together her intuitive understanding of healing and deep appreciation of yoga and meditation. AND BREATHE This sequence works your spine in all directions, particularly in the lateral plane. This expands the muscles between your ribs to enhance breathing. Many of you will be familiar with some variation of a sun salutation. The sequence is a regular feature of hatha yoga classes, and a wonderful way to prepare you for an active yoga session. But have you ever tried a…

Q When is the right time to start wearing racing flats? I’ve been running for a year and want to speed up A Racing flats are lightweight running shoes with a snug fit and minimal cushioning and often, very little heel rise. They’re the footwear of choice for elite runners when racing – although many will run the bulk of their training miles in shoes with more cushioning. Why? Because running in a shoe with less protection from the impact of running raises injury risk. Some runners talk about the psychological ‘readiness to race’ they get from the ritual of putting on their racing flats, but the main benefit of these shoes is their light weight. A study from the University of Colorado in 2012 estimated that a 100g increase…

‘I used to be quite fit but overweight. Then I got a knee injury from working out and all my exercise went to pot. I turned to food and ate really badly – lots of fatty foods, such as crumpets with cheese and pickle for breakfast, burger and chips for lunch and pie and chips for dinner. It made me feel lethargic, tired and really unfit. My weight crept up until I weighed nearly 17 stone at the start of 2014. I was getting clicks in my knee, had a bad back and I was out of breath all the time – even going upstairs.’ WAKE-UP CALL ‘The turning point came late in 2013 when I was watching The Biggest Loser on TV with my son and the contestants got…

1. DO YOU HAVE A FAVOURITE WAY TO WORK OUT? ‘I like to mix it up. I love swimming, paddle boarding, running, skiing (snow or water-skiing), surfing, hiking, Spinning… I love being outside. I did a hip-hop class the other day. I was so out of rhythm but I laughed a lot! You have to find whatever works for you – try lots of new things.’ 2. ANY MAKE-UP BAG MUST-HAVES? ‘I keep it simple when I’m not working: just sunglasses and lip gloss most days. For dressing up, I’ve done pretty much the same thing for years: a smoky eye and neutral lip, hair out. I’d love to be able to do a red lip and eyeliner, but it’s just not me – you learn what suits you. My…