Innholdsfortegnelse for Summer 2016 i Women's Fitness

Hands up who’s looking forward to their summer holiday? Us too! With the UK’s temperamental summer weather, when we do finally get to enjoy a dose of sunshine, we all want to make the most of it, right? So in this issue, we’ve created a special 18-page section ‘Your healthy holiday!’ (page 56) containing all the expert advice and inspiration you need for a perfect summer break, whether you’re going away or staying in the UK. Look and feel your best on the beach and avoid holiday weight gain by following the easy diet tips in ‘Sun, Sea & Slim!’ (page 66). Ditch your regular workouts and get fit while you have fun by trying the activity ideas in ‘Summer workout twists’ (page 58), and solve holiday packing dilemmas by…

‘My on-air shifts can start from 6pm and last until midnight’ ‘Live television is very high-pressured, but I love my job and thrive off the adrenaline’ ‘I work for Sky Sports 30 weeks a year, spending 13 weeks overseas reporting on the European and PGA tours, and the rest of the time presenting the evening coverage from Thursday to Sunday in their London studios. My on-air shifts can start from 6pm and last until midnight, so on those days, I lie in as long as possible – I can’t function properly without eight to nine hours’ sleep! I get up around 9am and have porridge and blueberries for breakfast, then do a gentle form of exercise to kick-start my system, such as Pilates, yoga, swimming, or walking my golden labrador,…

EAT SWEAT PLAY by Anna Kessel (Macmillan, £12.99) There are still loads of barriers for girls and women when it comes to sport, but this is an impassioned manifesto for why it can change your life. SWEAT EQUITY by Jason Kelly (Bloomberg Press, £23.99) A fascinating investigation into the growth of the new fitness and wellbeing economy from this financial journalist and long-distance runner. THE PROGRAMME by Jessie Pavelka (Piatkus Books, £12.99) The star trainer offers a practical guide (including recipes and exercises) to living well and losing weight for a leaner, stronger, healthier you.…

‘The average age of Nuffield Health’s most frequent gym goer is 67’ FITNESS FOR BABY BOOMERS Every now and then a new piece of research pops into my inbox, and it makes me smile. This month, it was a study from gym chain Nuffield Health. The national fitness centre has discovered that baby boomers are leading the way when it comes to keeping active. According to the data, the average age of Nuffield Health’s most frequent gym goer is an impressive 67. Members in this age group visit the gym an average of eight times per month, which beats the average of five times a month that 27-year-olds clock. And the most frequent gymbie across Nuffield’s 77 centres is a 79-year-old from Scotland, who visits the gym an average of…

SOUND BITE ‘I’ve always said, “Eat clean to stay fit; have a burger to stay sane!”’Gigi Hadid, model POTATO BASHING Could eating too many spuds raise your blood pressure? A large new study from Harvard University suggests it might. Eating four or more servings of mashed, baked, or boiled potatoes per week was associated with an increased risk of high blood pressure in women (when compared with less than one serving per week). In theory, potatoes, with their high potassium content, should reduce blood pressure. But potatoes have quite a high glycaemic index, which (through raising blood-sugar levels) might help explain a higher blood pressure risk. Smaller, waxier potatoes have a lower GI, though… HECK OF A BBQ Heck’s new meat-free sausage and burger range tastes brilliant and will…

COURGETTE & COURGETTE FLOWER CARPACCIO WITH RICOTTA Serves: 2 For the dressing ½–1 red or green chilli, according to taste, finely chopped 1 small garlic clove, finely grated Finely grated zest of ½ lemon, plus extra to garnish 2 tbsp extra virgin olive oil Salt and freshly ground black pepper For the salad 3 medium courgettes, thinly sliced 4 round tomatoes, diced or 8 cherry tomatoes, halved 1 pepper, deseeded and finely sliced A handful of basil leaves, tough stems discarded ½ honeydew or cantaloupe melon (about 150g flesh), cut into pearls 100g ricotta, drained 1 Mix the dressing ingredients together in a bowl. Season to taste and set aside. 2 Arrange a layer of courgette slices, tomatoes and pepper strips onto one large serving plate or individual ones. Pour…

Worried about urban air quality when you walk or cycle to work? Here’s some good news, according to a Cambridge University study. While previous studies have shown the benefits of exercise outweigh the risks in areas of low pollution, the new research, published in Preventive Medicine, shows this is true in most urban areas, too. The researchers found only one per cent of the cities in the World Health Organisation’s Ambient Air Pollution Database had pollution levels high enough to outweigh the health and fitness gains of 30 minutes’ cycling a day.…

Dr Anjali Mahto Dermatologist for the British Skin Foundation ‘Strenuous exercise may make you more susceptible to mosquitos as they hone in on compounds secreted in sweat, including lactic acid. They also like dark colours, so wear white or pastels to minimise the risk of bites. Bites should settle in a few hours to days – and avoid scratching as it increases the chance of infection. A cold compress can ease itching. If you have added pain, pus, redness or swollen glands, see your GP as you may need antibiotics.’…

NATURA SIBERICA SMOOTHING HEEL AND FOOT BALM, £4.30 for 75ml; naturasiberica.co.uk Ancient Siberian wild harvesting methods capture nutrient-rich herbs and flowers for this brand. BEAUTY AND THE BEES SHAMPOO BARS, £11.49 for 125g; amazon.co.uk New from Tasmania, these shampoos are made with local leatherwood honey and traditional haircare remedies beer and eggs. SÓLEY ORGANICS BIRTA LIFT & GLOW SERUM, £37 for 15ml; soleyorganics.com This natural beauty brand was founded by an Icelandic actress who wanted to harness her family’s herbal wisdom using native herbs.…

(1) LUSCIOUS LASHES ‘I love my favourite mascara, but dislike the waterproof version. A slick of this NYX Proof it! Waterproof Mascara Top Coat (£5.50 for 17g; boots.com) doesn’t add much to your make-up bag, but transforms your favourite mascara to stay put without ruining its lash prowess.’ (2) GOLDEN GIRL ‘Save space with multi-tasking Nuxe Huile Prodigieuse Multi-usage Dry Oil – Face, Body, Hair (£19 for 50ml; marksand spencer.com). Sweep this shimmering oil over legs for a ‘silk-stocking effect’, combine with moisturiser to brighten your complexion or dab onto cheekbones for a sunkissed glow. At least 95 per cent natural and containing vitamin E and sweet almond, it also helps to nourish sun-scorched skin.’ (3) TWO IN ONE ‘No one wants to wear heavy make-up on their hols, so…

BEACHWEAR From glamorous kaftans and playsuits to shorts and tops, these cover-ups will see you through from beach games to sunset cocktails Floral fancy: Freya Coral Bay Crossover Playsuit, £48, features cute cap sleeps, side pockets, and an elasticated waist so it whips on and off in a flash; figleaves.com Stylish storage: Oh-so-chic and spacious, this Seafolly Carried Away All That Glitters Tote Bag, £35, will carry you from airport to beach in style; figleaves.com Fiery and fabulous: Reveal your inner diva in this elegant and flowy Heidi Klein Lux Maldives Belted Maxi Kaftan, £280. Use the belt to stylishly cynch it in; heidiklein.com Short and sweet: These colourful Accessorize Iris Print Shorts, £22, feature a comfy elasticated waistband and dainty pom-pom frill; uk.accessorize.com Hippy chick: Embellished with embroidery, beads…

BACK Keep your spine as straight as possible throughout the movement. It’s important not to let your back round as you get tired, as this can lead to a lower-back injury. HAMSTRINGS To get your legs fired up, keep your hamstrings engaged throughout. This will stabilise your hips and help you keep a good lower-back position. Bent-over rows engage your entire body, particularly the hamstrings, lumbar erectors, rhomboids, lats and core. 1. BENT-OVER ROW BENEFITS: Done correctly, the bent-over row will build strength across your entire back, hamstrings and core. Grab a weights bar in an underhand grip. Bend over at the waist, going as close as you can to being parallel to the floor, keeping your back straight (A). Brace your back and row the bar up to your…

Old-school gyms used to be a lot simpler. Aside from the rows of cardio equipment, you’d find resistance machines and a few dumbbells. Nowadays, with such a wide range of kit promising great results, you could be forgiven for wondering which way to turn. Here’s how to decide what’s best for you. RESISTANCE MACHINES If you’ve never lifted weights before, you might want to start with fixed resistance machines as you don’t have to worry too much about technique. Your body weight is supported, meaning you won’t be challenging your core, but you’ll be improving your strength safely. And because your body is supported, you can lift a reasonable amount of weight. ‘Resistance machines allow you to move a lot of weight in a single direction,’ explains personal trainer Jeff…

NEW BALANCE VAZEE PRISM £90; newbalance.co.uk Rev up your runs without increasing injury risk with this shoe designed for runners craving speed while needing stability. It’s light and responsive with a REVlite midsole and added toe spring. GEO PERFORMANCE CAPRI £53, bellumactive.co.uk Designed for running, Spinning and high-impact workouts, these statement pink capri pants’ mesh panels and sweat-wicking properties will help keep you cool on summer runs. ROYCE IMPACT FREE SPORTS BRA £34; royce-lingerie.co.uk A great summer bra for bigger busts, this cotton version is available in sizes up to a K cup. Its structured cups reduce movement while full coverage of the bust area reduces vertical bounce.…

‘I’ve always loved sports and I used to go to the gym every day and did a lot of running as well. Then I was diagnosed with Multiple Sclerosis [MS, a condition of the central nervous system] in December 2009. The first sign was when the side of my face went numb – it was like when you have a tooth out at the dentist. I also started being wobbly on my feet like I was drunk all the time and I kept bumping into things. I went to the doctor, who sent me straight to have some tests. When I found out I had MS, it was awful. Before my diagnosis, running was my release and a big part of my social life. Suddenly that freedom had been taken…

STAR LETTER A HELPING HAND I read your feature ‘How I got my best body ever!’ (July issue) with great interest. Figures don’t come much fitter than Kirsty Gallacher’s. At 40 – my age – she’s in great shape, thanks to three, 60-minute training sessions a week, plus Pilates, sprinting and swimming. She’s so right that by focusing on your goals you help your body. The trainer at my gym has given me a fitness schedule on the same lines as Kirsty’s. I am sure the exercises will help me feel more healthy, fit and able to cope with the stress I’m going through at the moment. Shona Lloyd, by email CALMING INFLUENCE Your article ‘Reach for the Moon’ (July 2016) is brilliant. Since doing the exercises my sciatica has…

Using weights to get in shape? You’ll tone up quicker if you take longer breaks between sets, reveals new research. PTs used to say the shorter your rest time, the greater your muscle growth, but a new study by Birmingham University has reversed this view. Participants who took a five-minute rest between weightlifting sets – as opposed to just one minute – had a greater increase in myofibrillar protein synthesis, the process by which damaged proteins in muscle cells are rebuilt, aka muscle growth. Now you can enjoy your breaks guilt free!…

Karl Allsop, Director of Spartan Race Operations (spartanrace.co.uk) ‘Rope climbs are one of the most failed obstacles. Everyone thinks it’s upper-body strength that gets you up there, but it’s all about getting the best from your legs. Get to a CrossFit box and ask them to teach you. For monkey bars, practise your pull-ups, overhead press and press-ups. Practise hanging from anything you can, just to get the feel of it. For barbed wire crawls, get low, get crawling and just have no fear!’…

Wall sits Time: 50 seconds Works: Quads, glutes, hamstrings, core Stand with your back against a wall or sturdy object, placing your feet about 60cm in front of you. Your feet should be hip-distance apart. Bending your knees, slide your back down the wall until your knees are at a 90° angle, making sure your knees don’t go over your ankles – you may need to inch your feet further from the wall to create proper alignment. Bicycle crunch Reps: 25 Works: Abs, quads Lie flat on the floor with your hands behind your ears. Raise your legs off the floor and lift your shoulders up, with your arms by your ears. Next, use your abs to drive your right elbow toward your left knee (A), release, then drive your…

1 Blueberry Active Concentrate. With no additives, preservatives or added sugars, a 30ml shot contains 185 blueberries. Add to water, smoothies or yoghurt. £17.99 for 500ml from cherryactive.co.uk. 2 Urban Fruit Cheeky Cherry. These gently baked cherries count as one of your five a day if you snack on a 20g serving. £2 for a 90g pack from Tesco. 3 Arctic Circle Raw Blackcurrant Powder. This powder, prepared at temperatures that don’t go above 40°C, is the next best thing to the fresh version. Try some on porridge. £4.99 for 30g from ocado.com.…

‘Corner yoghurts often contain more sugar than three digestive biscuits’ SAY YES TO YOGHURTS ‘Yoghurts are the latest foods to come under heavy scrutiny for their sugar content, but is it fair criticism? In many cases yes, especially when it comes to corner yoghurts, which usually contain more sugar than three digestive biscuits. This sort – which often comes with bits of chocolate, toffee or very sugary fruit purée that you add to them – should be considered an occasional dessert rather than a healthy daily snack. However, I’m worried that if we stop eating yoghurt altogether, we’ll miss out on several nutrients. Even the sweetest types contain at least a sixth of the recommended daily allowance of calcium per serving and yoghurt is also a good source of iodine,…

REALITY CHECK Does your heart sink every time you see a super-slim body on Instagram? You’re not alone. Researchers at the University of Pittsburgh School of Medicine spoke to 1,765 adults aged between 19 and 32 and found that, regardless of age, race or gender, those who checked social media most frequently during the week had 2.6 times the risk of eating and body image concerns, compared with those who logged on the least. Next time you’re scrolling, remember people tend to only post images that present them positively, deleting the more ‘accurate’ ones, say the researchers. OUCH! THREE OUT OF FIVE BRITS HAVE SUFFERED SUNBURN IN THE PAST FIVE YEARS AND 60% SAY IT RUINED THEIR HOLIDAY. WHEN WILL WE LEARN?* HEALING TOUCH If you’re living with cancer, a…

This month, we look at When Things Fall Apart: Heart Advice for Difficult Times by Pema Chödrön (Element Books, £9.98) In a nutshell: The famous Buddhist teacher explains that our quest to avoid difficult feelings leads us into bad habits, from drinking or eating too much, to loading ourselves up with work and keeping busy. Then those habits make us unhappy. Chödrön says we should move towards pain and embrace it to help us rediscover peace and happiness. A nugget: ‘Usually we think brave people have no fear. The truth is that they are intimate with fear.’…

1. Faby Nature Collection nail colour , £12.95; fabyboutique.com This is the first range of nail colour made from natural ingredients, including cassava and cotton. We love this pretty Peau d’Ange shade. 2. Philip Kingsley Elasticizier in Elderflower and Rhubarb , £19 for 75ml; philipkingsley.co.uk The hero product that moisturises your hair’s inner cuticle to add silkiness, suppleness and strength now has a limited-edition scent. 3. EGO Twist , £89.95; egoprofessional.com We’re loving this innovative styling wand. The bobbles and gentle infrared heat make curls tussled and natural while frizz-busting ions get to work. 4. ByTerry SunCruise Sun Designer Palette , £64; spacenk.com Perfect for holidays, these six radiant shades of bronzer, blusher and highlighter can be blended and layered together for a perfect sun-kissed look. 5. Bare Feet by…

Acclimatise. Your body needs time to adjust to the heat so don’t go full-on from day one. Gradually build up your activity levels. Wear loose, breathable clothing. Close-weave fabrics will block out most UV rays. Use a good sunscreen. Look for brands with a sun protection factor of at least 15 (UVB protection) and at least four stars (UVA protection). Reapply it regularly – particularly after swimming, towel drying or sweating. Stay hydrated. Drink some water at least every 15 minutes during your workout – and maintain your fluid intake throughout the day. Pick your workout time wisely. Aim to stay in the shade from 11am to 3pm, when the sun is at its hottest. Always tell someone where you’re going. Better still, persuade someone to work out with…

(1) PLUCK AWAY ‘Holidays often mean lots of walking in sandals or even bare foot. Carrying around these Tweezerman Petite Tweezers and case (£12.50; boots.com) will come in handy if any incidents occur with glass or other foreign bodies in the skin. They’re also perfect for managing any unwanted hairs that might become apparent when you get into your bikini.’ (2) PATCH IT UP ‘Blisters from new shoes can cause misery on holiday so be sure to pack some blister plasters such as Superdrug Faster Healing Hydrocolloid plasters (£3.79 for 16; superdrug.com) to protect wounds, promote healing and reduce scarring. A few standard plasters are worth having with you, too.’ (3) ACTION AGAINST ALLERGIES ‘Antihistamines are crucial to have on hand to help alleviate the symptoms of allergic reactions caused…

This smells so chocolatey, it’s hard not to stick a finger in and eat it! Guilty Pleasures Whipped Body Butter (£19 for 120ml; simplyskincareuk.co.uk) would be a lovely gift for a friend (or for yourself!). It’s designed to be a comforting treat and, with its super-rich texture, it feels very nourishing on your skin – you can tell it doesn’t contain water, like many of these products can. It’s handcrafted, using only cruelty-free, natural ingredients including organic shea butter, olive butter, avocado oil and vitamin E. The fun-looking product also comes in other scent options, such as unscented Pure & Sensitive; Oooh La La (described as light and fruity); Exotic Love (warm and sensual) and Sassy and Sexy (crisp and fresh), so there’s something for everyone!…

Behind the new vegetable-lover’s recipe book The Love & Lemons Cookbook (Avery Books, £25) is a romantic story of husband and wife team (author Jeanine Donofrio and photographer Jack Mathews) travelling to Italy, getting engaged and falling in love with Italian food. The inspiration for the book’s title comes partly from a random moment when the couple saw a dog trot by with a lemon in its mouth, and they joked that Italians probably play fetch with lemons rather than tennis balls! Donofrio also finishes off her foodie masterpieces with a twist of lemon for a burst of fresh, zingy flavour. After travelling to far-flung places where they experienced a vast variety of amazing fresh food (check out the Love & Lemons blog loveandlemons.com for travel-inspired recipes), the couple now…

MEET THE TRAINER Cheshire-born celebrity trainer and fitness industry expert Helle Hammonds, 35, founded London studio GymClass in 2015. She wanted to create an environment where small class sizes of no more than 14 people help give you the motivation of training with others while still getting lots of individual attention from the instructor; gym-class.co.uk. Want a workout that gets visible results and a feeling of body confidence, fast? Enter celebrity PT Helle Hammonds, creator of London’s popular GymClass workout. ‘It’s a combination of full-body HIIT that shreds fat and improves your fitness level mixed with resistance work to sculpt a toned physique,’ says the trainer. Hammonds understands that women no longer want to look skinny in a bikini – they want to be fit, strong and shapely. ‘It’s all…

1 SPINE Keep a neutral spine, by looking straight ahead. 2 ABS Brace your abdominal muscles throughout the move to support your lower back – you shouldn’t feel it in your lower back. 3 KNEES Drive your knees up towards your chest as quickly as you can – imagine you’re trying to tap your knee to each elbow. 4 BOTTOM Engage your backside. 5 ARMS Keep your arms straight and strong throughout. MOUNTAIN CLIMBER This move is a great full-body exercise that hits most of the muscles in your body, making it a huge calorie burner. Great for doing on holidays or when you can’t get to the gym, it can be performed anywhere, as all you need is some space and your own bodyweight. It will improve both your…

WIN! A PLANT POWER KIT, WORTH £75! Belvoir Fruit Farms has come to the rescue of busy women with a new range of gently functional drinks. Belvoir Botanicals harness the power of natural plants used for centuries for their perceived health benefits. Ingredients such as echinacea, hibiscus, mint, elderflower and rosehip have been expertly blended with still water to create four delicious drinks that offer a specific function – Refresh, Immune Support, Natural Energy and Skin Support – contain no artificial colourings, preservatives, additives or sweeteners, and have no added sugar. We’re offering two lucky readers the chance to win a supply of Belvoir Botanicals, together with a handmade wooden window box, a signed copy of the book Grow Your Own Drugs by James Wong and a selection of seeds,…

1. HOW DID YOU GET INTO TENNIS? ‘It was a little bit by chance. My mum and uncle both played, but my primary school in Sydney was right next door to a tennis club that did an after-school camp, which worked well as both my parents were working. The coaches used to pick a group of us up from school and we’d get a couple of hours of lessons in.’ 2. HOW DO YOU PROTECT YOUR SKIN AND HAIR ON COURT? ‘I’m a bit of a minimalist. I bathe in sunscreen – don’t forget the ears! I think I have good hair genes as my hair’s quite thick, but I use quality shampoos to try to prevent it breaking as it’s in a ponytail a lot. I moisturise, too, as…

It makes you feel good, helps you lose weight and gives you an übertoned body, but did you know exercise could also help cut your risk of dying of cancer? A new study, published online by JAMA Oncology, reveals you could halve your risk of terminal cancer and reduce your chance of contracting the disease by 20 and 40 per cent respectively if you meet the Government recommendation of 150 minutes of moderate exercise a week – along with other lifestyle changes such as quitting smoking, avoiding heavy drinking and maintaining a healthy body mass index (BMI). So are there any other hidden health benefits to upping the exercise? Read on to find out the latest. 1. PROTECT YOUR LUNGS Most people only notice their lungs when they’re working hard,…

Not just good for your heart, the Mediterranean diet could keep you looking younger, according to a study at the University of Bologna, Italy. The researchers followed more than 1,100 volunteers in five EU countries, including the UK, and assessed the impact of a personally-tailored, Mediterranean-style diet on their health. The results found the main inflammatory marker of ageing, C-reactive protein, decreased, and the rate of bone loss slowed down. So fill up on fruit and veg, wholegrains and legumes. Replace butter with olive oil, and swap red meat for fish and lean poultry. Perfect summer fare!…

SAWAP APPLE JUICE FOR WATERMELON JUICE For a taste of sunshine, process a juicy watermelon though your home juicer, or try one of the new range of melon juices hitting the shelves. We love Mellowatermelon, £2.49 for 250ml from Waitrose, also available in cantaloupe and honeydew. Watermelon juice is higher in vitamin C than apple juice, and also slightly less sugary. Its rich red colour signifies the presence of heart-healthy lycopene – the same antioxidant found in tomatoes. TOP TIP: Watermelons develop a patch where they rest on the ground – when this is creamy yellow, it's ripe. SWAP CANNED SWEETCORN FOR CORN ON THE COB Late summer is the time for fresh and delicious British corn on the cob. It’s crunchier and tastier than the canned or frozen…

BREAKFAST ‘I have porridge every day unless I run out! It’s a substantial meal with a good amount of carbs in it. I buy a superfood porridge, which is quinoa-based, for extra protein, and add honey, cinnamon and fruit. In the run-up to the Rio Olympics, the team are getting Soulmate food deliveries (soulmatefood.com). It takes away the pressure of making sure I’m getting the right food when I’m really busy with training and gives me more time for recovery. The squad has a nutritionist and she sends my diet plan to Soulmate. The deliveries are opening me up to whole new world of breakfast options, too.’ LUNCH ‘My lunch isn’t too heavy as it’s between training sessions. I love eggs! A go-to lunch for me is two pieces of…

M&S INSECT BITES FORMULA TRAVEL PACK £7.50 for 3x50ml ; marksandspencer.com  Beat bugs with Insect Ease Soothing Bite Spray, Insect Repellent Body Spray and Mosquito, Fly & Wasp Killer. OLVERUM BATH OIL TRAVEL SET £16, 3 x 15ml; olverum.com  These therapeutic bath soaks with 48 per cent essential oils help ease aching muscles, dry skin, insomnia and anxiety. THIS WORKS SLEEP OVER KIT £15; this works.com  Beat travel stress and jetlag with this potent aromatherapy blend’s pillow spray, body balm and pulse-point roll-on.…

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…

POLLUTION BUSTERS City pollution can be as bad for skin as a week in the sun, research suggests. ‘In Mexico City and Shanghai, researchers found higher levels of sebum, lower levels of vitamin E and squalene (both protective antioxidants on skin’s surface), and higher incidences of redness,’ says Lorraine Dallmeier, director of Formula Botanica online organic cosmetic science school (formulabotanica.com). The effects? Dull skin and, in the longer term, faster ageing. Fight these with REN Flash Defence Anti-Pollution Mist (£24 for 60ml; renskincare.com); Germaine de Capuccini UV Urban Shield SPF50 (£41.55 for 30ml; germaine-de-capuccini.com); and Estée Lauder Advanced Night Repair PowerFoil Mask (£16 for one; esteelauder.co.uk). CELEBRITY FAVOURITE ‘It’s my go-to everyday mascara and coats all of your lashes, even the little ones, in one go.’ Michelle Keegan, actress EXPERT…

(1) MODEL MOTIVATION ‘Stay motivated with expert guidance and support by signing up for an online workout such as my Model Method (£100 for an eight-week plan; themodelmethod.co.uk). Many of my clients have jobs that require them to travel all over the world and they stay in shape by following the videos from their hotel rooms.’ (2) THIN AND TRIM ‘Weighing just 2lbs and measuring in at 1.5mm thick, this Lululemon Reversible (Un) Mat (£42; lululemon.co.uk) takes up very little room in your bag. It offers amazing grip for sweaty palms and feet, but if you don’t have the energy to strike a pose, just sunbathe on it!’ (3) AHEAD OF TIME ‘Cool, stylish and oh-so-helpful, the Apple Watch (£259; apple.com) tracks your activity levels and provides daily reports so…

When the sun’s out, we all want to look our best. And, while holidays are all about R&R, nobody wants to come back from two weeks of sunshine carrying extra baggage around their waist. Of course, al fresco dining, sundowners and ice cream are all part of holiday fun, but with forward planning and a few smart tweaks, you can offset the holiday pounds. Add in some healthy habits when you’re away and the scales are less likely to creep up. Here’s how... BEFORE YOU GO 1 Keep moving Staying active as much as possible can result in a major calorie burn, so start to sneak in exercise where you can. Watching TV? Do a set of crunches during the advert break. Taking the bus to work? Get off a…

Social media’s booming, but ironically we’re feeling increasingly isolated. In fact, it’s predicted one-in-four of us will soon be living alone. And it’s not good for our health – as well as increasing your risk of depression, new research from the University of Chicago suggests the physical effects of isolation are twice as bad for your health as obesity – lowering immunity and causing blood pressure to rocket. Feeling lonely? Mental health charity Mind has some useful ideas for feeling more connected; see mind.org.uk.…

H&F’s Emma Lewis tries a sports massage with a difference What? Warmth of the Sands Rescue Massage, £55 for 45 minutes. Where? The Spa in Dolphin Square, London; dolphinsquare.co.uk/spa. 'Designed to help ease fitness-related aches and pains, this treatment, which uses warm and cold lava shells to help massage your muscles, was very effective. Grace, the therapist, concentrated on my tight shoulders and neck, and, holding the lava shells in her hands, applied them to my skin using powerful strokes. The idea is that the combo of long, firm strokes with the hot lava shells, followed by quick, flicking strokes with a cold one, helps muscles recover and heal quicker by first relaxing the muscles with the hot shells, then reducing inflammation and pain with the cold shell. A teabag-like…

In my view, anything can be wrapped up in a tortilla to become a complete meal. Then just add a slice of avocado, a squeeze of lime and a scoop of salsa if you have them. So many meals are made better with a sauce or a dressing, be it salsa for Mexican food, peanut sauce for soba noodles or a dollop of pesto on toast. Use what you make as a jumping off point for the next day’s meal – extra roasted veg can go into tomorrow’s enchiladas, while extra houmous can elevate tomorrow’s sandwich or wrap. I love exploring my markets from season to season so I can use local, seasonal produce. Get acquainted with your local produce! Don’t be afraid to kick up the flavours in your…

PUSH-UPS Be proud of your toned arms. Classic push-ups work your core and arms at the same time, and raise your pulse, too. SCULPT THAT BUTT! GLUTE BRIDGE TIME 60 SECS Lie on your back on the floor or on a bench with your feet hip-width apart and your heels towards your butt (A). Don’t let your knees roll inwards as you explosively lift your hips and butt off the ground (B). Hold and squeeze at the top for a count of two, then lower and repeat. If you find this exercise easy, you can hold a weight plate on your hips. JUMPING LUNGE TIME: 60 SECS From standing, step forward with one foot, then bend your back knee down until it’s just off the ground (A). Powerfully jump up…

Q I’ve heard drinking too much water when running in the heat can be dangerous. How do I know what is too much? A There is no one size fits all answer to this question. Individual fluid requirements vary hugely – research has found that fluid losses during endurance exercise can range from 0.4 to 1.8 litres per hour, with the greater losses associated with heavier athletes running at a higher intensity in hotter temperatures. The best way to ensure that you drink an appropriate amount during exercise is to drink ‘ad libitum’. This is often translated as ‘drink to thirst’ but it’s slightly more nuanced than that – it means ‘drink freely’, so you may drink because you’re thirsty or simply because you feel like taking a little liquid…

NIKE MAX TRANSITIONS WITH SPEED LENSES £176; nikevision.com ‘Great for serious runners, these good-looking, super-lightweight glasses boast photochromatic lenses so they darken or lighten according to how bright it is (cutting out from 13 per cent to 49.7 per cent of light), helping you concentrate on running at your best. The red ‘Speed tint’ calms glare from the sun and the road and allows calming red light to enter your eyes, so your eyes won’t get so fatigued during endurance races. The lenses work really well, but don’t cover such a wide spectrum of light conditions as the Adidas ones. The frames are slightly wider, too, so didn’t fit me quite as well. I prefer the look, though.’ LOOKS PERFORMANCE CÉBÉ S’PRING WITH INTERCHANGEABLE LENSES £77; cebe.com ‘Do you have…

LUSCIOUS LIPS Going on holiday somewhere hot? Make sure you pack this moisturising Uvistat SPF50 Lipscreen. As well as protecting your lips from burning (it blocks harmful UVA and UVB rays), it contains vitamin E and tea tree oil. The vitamin E helps repair sun-damaged skin and prevent premature ageing, while the tea tree oil helps protect against cold sores (thought to be triggered in some people who are prone to them by strong sunlight), thanks to its antimicrobial properties. It costs £5.06 for 5g; uvistat.com PART OF THE FURNITURE Join the home-fitness revolution with a Tuffit® by Fit for Keeps® . The Tuffit® combines cardio and strength training for a powerful, effective workout and comes with unlimited access to over 150 online training programmes. Designed by an expert personal…