Innholdsfortegnelse for September 2016 i Women's Fitness

Do you eat like a saint all week, only for your healthy intentions to vanish once Friday night arrives? According to the latest research, 83 per cent of us admit to overindulging at weekends, with one in 10 women eating an average 3,000 calories each day on Saturdays and Sundays. That’s over half a pound of weight gain that needs to be lost again! If, like us, you love indulging, turn to ‘Beat weekend weight gain’ (page 50) to discover how to have your cake and eat it too – without the need to yo-yo diet. In more good news, eating cake is key to a hot new Scandinavian wellness concept called Hygge (pronounced hue-gah) that’s about to sweep the UK. In ‘The good life‘ (page 60), discover how adding…

‘I may get a trend wrong, but when it’s right it’s rewarding’ ‘Instinct told me that by teaching exercise, I could positively impact people’s lives’ ‘I get up at 5.45am, meditate for 10 minutes with a “let go” or “thankfulness” mantra; shower and dress, then grab my breakfast of oat mix and almond milk topped with blueberries and nuts before heading out the door. My day can start and end at any one of our 62 UK gyms – I could be travelling to Manchester to mentor an instructor one day and, the next, I’ll be planning class timetables for the year ahead or going through attendance data at my base in the Barbican venue, before visiting the Mayfair club to join in with a class and get feedback from…

GYM TOTE from £135; gymtote.co.uk It looks like a handbag, but hides water-resistant areas for kit plus yoga-mat and water-bottle holders. Handbag essentials fit in the top and there's an A4 document pocket, too. UNDERARMOUR MULTI-TASKER BACKPACK £40; activeinstyle.co.uk Running from the gym to a meeting? Wear this as a backpack or carry it as a tote. It includes soft laptop and phone sleeves. SWEATY BETTY LUXE GYM BAG £95; sweatybetty.com Internal pockets hold a water bottle and valuables, plus a zip-open base reveals a wet-kit compartment. Under the bag are straps to carry a yoga mat.…

DON’T BE GREEDY You’ve heard the saying abs are built in the kitchen, so put the cake down. A slim tum comes down to fat loss, which means smart food choices – not starving yourself, but cooking healthy, balanced recipes you’ll want to eat month after month, year after year. FIND A BALANCE Planks not working? Maybe they’re giving you back pain? If you really want to work your core muscles, try incorporating some balance exercises, such as standing on one leg or squatting on a Bosu ball, into your routine. It will test your balance and set your core on fire. Nifty. GET SOME SLEEP Give sleep the kudos it deserves and get the recommended seven hours of shuteye. Research shows a lack of sleep plays havoc with your…

SARDINES ON BUCKWHEAT FLATBREADS Serves 4 4 tbsp buckwheat flour, plus extra for dusting Raw coconut oil, for frying 4 fresh sardines, gutted and cleaned Handful of fresh parsley, finely chopped, plus extra to serve Juice of ½ lemon Salt and freshly ground black pepper TO SERVE 1 watermelon radish (or a handful of red radishes), sliced into thin circles Lemon wedges 1 Place the flour in a bowl with two tablespoons of water and knead together to make a dough (buckwheat can be quite sticky so you may need to add more flour). 2 Roll the dough into a tube and slice into four sections. On a work surface lightly dusted with flour, roll each piece out into a flatbread about 3mm thick. 3 Heat a little coconut oil…

Michaela O’Neill, President of the British Society of Dental Hygiene and Therapy ‘Reports that flossing can be damaging to oral health are incredibly misleading. Tooth brushing only cleans three of the five surfaces of our teeth so cleaning between them is critical to prevent gum disease by removing more plaque. Gum disease has been linked with health conditions such as diabetes, cardiovascular disease and poor pregnancy outcomes. Plaque hosts micro-organisms which, if left in situ, can lead to dental decay.’…

This month, we look at Women Who Run With The Wolves by Clarissa Pinkola Estes (Rider, £12.99) In a nutshell: Written by a poet and psychoanalyst, this book is about our true feminine nature, the ‘wild woman’ in all of us that has been repressed by patriarchy. Estes argues this repression has led to depression, anxiety and low self-esteem, and uses case studies and fairytales analysis to show you how to get in touch with the wisdom of your wild woman. A nugget: ‘Originally, the word “wild” meant to live with innate integrity and healthy boundaries.’…

EYEKO SPORT WATERPROOF MASCARA, £18 for 8ml; eyeko.com A ‘triple-coating formulation’ that prevents smudging, flaking and running. Built for extreme sport conditions. SMASHBOX STUDIO SKIN 24 HOUR CONCEALER, £20 for 2.7ml; smashbox.co.uk A creamy, moisturising concealer that doesn’t cake, streak or budge. Will withstand sweat and humidity too. GOSH FOREVER EYE SHADOW, £6.29 for 2g; superdrug.com Line eyes or create a smoky effect by blending over with a brush. Soft, creamy and lasts up to eight hours.…

1 Slow your eating pace Make the most of a more leisurely schedule by taking your time and chewing more. A research team from Iowa State University found that increased chewing corresponded to a lowered calorie intake (70 fewer at dinner) because people gave up eating sooner. 2 Catch up on your sleep There’s a strong correlation between sleep deprivation and weight gain, so do your waistline a favour by using the weekend to make sure you get enough sleep. In a nutshell, the more rested you are, the better able you’ll be at fending off cravings. 3 Be prepared to snack Take 15 minutes out of your Friday evening to cut up fresh fruit and veggie nibbles for your fridge. It gives you something healthy and low in calories…

GO HYBRID It’s all about hybrid garments that look like everyday wear but have a technical function, taking you seamlessly from one activity to the next. GET COLOURFUL Flashes of colour are key. Black is super-flattering but adding a colour, whether a bright sports bra or punchy zip colour, is a great styling tactic. MIX AND MATCH Mix your sportswear with the rest of your wardrobe. For a real sports luxe vibe, pair a sporty crop top with faux leather perforated sweat pants.…

GO WILD This is the year of the prints! Gym fashionistas want to stand out from the crowd in the wildest patterns, hottest colours and boldest designs. Don’t be afraid to get involved – strong, bold prints will power up your workout. BE SMART There’s an increasing number of fitness collections emerging; many with exciting functions. Look for secret pockets in sports bras – ideal for your locker key. Or waterproof pockets for those all-too-sweaty workouts. NO SWEAT Expect fabrics that keep your skin dryer for longer. A lot of brands are investing in antibacterial and odour-control fabrics. Not only are these fast drying, but keep your clothing smelling fresh, so you can wear them for your next workout. ADD MESH Look out for strategically placed mesh ventilation panels, often…

Manuka Eco Botanical Yoga Block, £12; manukalife.com. In an inspiring floral print, this yoga block will help you find length in your poses. Catalyst Luna Barre in fuschia, £42; catalyst-activewear.com. This beautifully cut crop is made from a four-way stretchable fabric that’s great for twists. Manuka Star Stirrup Leggings, £45; manukalife.com. These leggings are a must-have piece from Manuka’s AW16 collection, made from a seamless knit fabric. Outdoor Voices Colourblock Athena Crop, £35; couvertureandthegarbstore.com. A tri-coloured crop from the New York athleisure brand, this top is perfect for yoga. Ivy Park Seamless Keyhole Mesh Detailed Body, £36; topshop.com. In on-trend navy, this leotard from Beyoncé’s line is stylishly cut and stays put. Saucony Life on the Run Speedy Chic Tank, £38; achillesheel.co.uk. Super soft and loose fitting, this bright top…

Reebok FitHubs first opened in 2013, with stores kitted out like gyms, apparel arranged according to workout and expert staff with fitness, nutrition or sports-science backgrounds. There are free classes all week, in-store fitness challenges, workout cards to take away and a community noticeboard to link you with trainers, classes and events. Visit reebok.co.uk for your local FitHub. Pop into Sweaty Betty near closing time and you’ll see staff clearing the floor and rolling out yoga mats. Classes may be small, and you may be up close and personal with a rack of leggins, but the teaching is first rate. No surprise there, as the company has offered free classes and weekly run clubs for years. There are also free workout videos on its website. Visit sweatybetty.com to find out…

CoLab Active Dry Shampoo, £3.99 for 200ml, Superdrug Ruth Crilly, creator of COLAB, says ‘Spray this into your roots before exercising as it helps to absorb the sweat while you work out.’ Amika Perk Up Dry Shampoo, £20 for 232ml, birchbox.co.uk A talc-free gem with antioxidant sea buckthorn that’s safe for colour-treated hair. Ouai Dry Shampoo, £20 for 130g; cultbeauty.co.uk Created by Kim Kardashian’s hairstylist, Jen Atkin, this is a super-fine formula that neutralises odours and fragrances hair.…

Be warned: you may soon have to get up early on holiday to bag a place for your yoga mat rather than your beach towel! The typical British two weeks of lying on a beach, eating and drinking to excess is no longer what we want to do with our precious time off, it would seem. According to a survey of 1,012 UK adults by Plenish Cleanse probiotic water, those polled placed a spa hotel break top of their list of holidays, followed by a yoga retreat. Fitness bootcamps came in third, followed by walking holidays and cycling trips……

H&F editor Mary Comber tries a therapeutic massage technique What? Deep-tissue massage; £59 for 60 minutes. Where? Spa & Massage, London; spaandmassage.co.uk 'We all like a relaxing massage, but if you're looking for deeper, more therapeutic benefits, you need to try deep-tissue massage. Or, at least, that's my advice after visiting London's excellent Spa & Massage clinic. With five branches across London, Spa & Massage specialises in using massage therapy (including Swedish, Thai and sports massage) and body manipulation techniques (including physiotherapy and reflexology) to alleviate physical and emotional pain. New clients receive a free physiotherapist consultation so treatments can be tailored. I was recommended a deep-tissue massage to address nagging neck and back pain. While I settled in the tranquil treatment room, my therapist, highly qualified like all the…

Food processor – essential for preparing raw food and breaking down ingredients into forms that would otherwise be unobtainable. Opt for a simple machine with high wattage and a powerful motor. Notched rolling pin – these bread pins, called Kruskavel, put dimples in flatbread to help them cook evenly. Use the more pointed version for crispbreads, the less defined one for softer flatbreads. Mandoline – because it slices vegetables so thinly, using a mandoline enables you to eat a wider variety of raw veg, including ones you wouldn’t normally associate with being eaten in a raw state. Pickling jars – you need the rubber-sealed lid for making pickles, brines, compotes and jams. Also perfect for storing grains and seedy garnishes. Egg slicer – ideal for the ritual of open sandwiches,…

CIRCUIT 1 PLANK WITH BICEPS CURL REPS: 60 seconds TOP TIP: ‘At the top of the curl, make sure your elbow is pointing towards the floor (rather than allowing it to tuck under your body) to increase the effectiveness of the curl,’ says Lahiri. Come into plank with your back straight and your hands on your dumbbells (around 4-6kg). Keeping your body weight over your shoulders and staying on your toes, curl the dumbbell up to your left shoulder, then return to plank, before doing a biceps curl with your right arm. Keep your elbows under your shoulders and your core engaged so your back stays flat. SQUAT INTO SHOULDER PRESS REPS: 60 seconds TOP TIP: ‘Inhale on the way down into the squat, and give it a proper exhale…

1 Fully extend With your feet shoulder-width apart, fully extend your arms overhead. Reach up as far as you can, keeping your abs, glutes and thighs tight. 2 Do it like you mean it As this move uses explosive strength, you need to give it your all. Don’t let gravity do the work; slam the ball down! 3 Use your full body From the top, use your arms to start the movement. Brace your abs tight, push your hips back, then use your legs to slam the ball into the ground. BALL SLAM Ball slams are a compound, full-body move that use explosive power to build strength in your legs, back, shoulders and core. Because they require a short burst of cardio, ball slams are great for increasing your heart…

It’s always good to mix your running training sessions up – and that goes for what’s underfoot too. Switching the type of surfaces you run on doesn’t just help bust boredom; it can offer fitness gains and help keep you injury-free too. Soft, uneven ground such as grass and trail is far more forgiving on your joints than hard surfaces such as concrete or tarmac, for example, but it also challenges your lower-body muscles more. One study at Liverpool John Moores University found off-road running demands a greater range of movement at your hips and knees, in order to lift your feet higher to clear long grass, puddles or obstacles – increasing the activity of your hamstrings, quadriceps and hip flexors. To run at your best, you need to make…

POWER UP The Multitasker from MissFits Nutrition is a protein-packed sachet that gives your body the essential nutrients it needs to recover and develop after exercise. Subscribe contract-free from £16 every four weeks. Use the code ‘HF20’ to get 20 per cent off; missfitsnutrition.com. JOIN A CLUB Subscribe to The Protein Club and receive a 28-day supply of EGN’s Premium 80% Whey Protein for just £12.99 a month, including delivery. It contains a whopping 24g protein and 5.9g BCAAs per serving. Use code ‘HandF10’ to get 10 per cent off the above price; eliteglobalnutrition.com. GO SOFT Simply Bee’s richly repairing micro-emulsifying Propolis Serum and Anti-Ageing Cream contain sweet almond oil and neroli essential oil to calm, heal and soften your skin. They’re totally natural and handmade. Buy both for a…

STAR LETTER SQUEEZING IN WORKOUTS Reading ‘Time To Run’ (August issue) was a real wake-up call for me. Sometimes I’ve struggled with the stresses of day-to-day life, whether they’ve been caused by work, family life or simply life events. But I can make all the excuses I like. I can find time to keep fit. When I was younger, I used to be a member of a running club and I really loved it. So after reading H&F, I’ve taken note of your tips on how to squeeze a workout into my schedule and I’m determined to keep it up. And even just the short runs I’ve completed so far are de-stressing me as well as helping me get fitter. It’s a double whammy! Shulah Clarkson, Great Yarmouth OLYMPIC INSPIRATION…

Professor Andrew Edwards, University of St Mark & St John ‘A few weeks before an event, do interval sessions in hot conditions. Our research shows seven 40-minute sessions over 18 days is ideal. Cool your body down quickly afterwards. This limits tiredness without reducing training benefits. A cold drink, like a slushy, works as well as an ice bath. During exercise, drink to satisfy your thirst. The body can only tolerate around 500ml fluid intake an hour. Ensure you’re well hydrated before and rehydrate after.’…

‘The key is to lift to the point of fatigue (when you can’t lift anymore)’ LIGHT MATTERS Lifting heavy weights is the best way to build big muscles. Yeah, we’ve all heard that one. But the latest research is showing that it’s not entirely true. If you prefer the Tracy Anderson school of fitness thought – lift lighter weights more times – you may be on the right track, as a study from Canada’s McMaster University suggests that lots of repetitions of light weights may be as effective as fewer repetitions of heavy weights. Publishing their findings in the Journal of Applied Physiology, the researchers found that lifting light weights (up to 50 per cent of one-rep max, or how much weight you can lift one time) for 20 to…

SOUND BITE ‘Treats are mandatory – I want an approach to eating that can last my entire life.’ Alanis Morissette UP YOUR IRON Being anaemic is known to sap your energy and concentration, but new research suggests even mildly low levels of iron in the blood could hold back the performance of young women. The results, in the Journal of Nutrition, showed that, even though the participants would not be diagnosed as ‘iron deficient’, markers of iron in the blood – such as haemoglobin, ferritin and total body iron – were sub-optimal and corresponded to poor performance in cognitive tasks. Want to get more iron? Eat a little more lean red meat and canned sardines. Cashews, pulses and green leafy veg are good vegetarian-friendly sources too. TEA AND CAKE? Put…

Frozen bananas make smoothies deliciously creamy and chilled without the need for ice. They’ll last for months in the freezer, so it’s easy to always have them on hand. Freeze the fruit when they are quite ripe and brown spots are starting to show. 1. Peel the bananas and chop them into 1.5cm rounds. 2. Spread the slices on a baking tray covered in parchment paper and place in freezer overnight. 3. When frozen, scoop them into freezer-proof containers or zip-lock bags (one banana per serving, around 10-15 slices) and keep in the freezer until needed.…

‘Some mice showed negative outcomes from a low-carb, high-fat diet’ GETTING PERSONAL Going LCHF – low carb, high fat – is a huge new diet trend, and its advocates tend to be pretty evangelical in their view that it’s the best way to lose weight and keep it off. I think the picture is a whole lot more nuanced that this though, and I get a bit irritated when ‘experts’ try to suggest one size fits all when it comes to diet. My view that it’s a more complicated picture is supported by a recent study presented at a meeting hosted by the Genetics Society of America, which found that, in mice at least, the animal’s genetic make-up made a huge difference as to how they reacted to different diets.…

DON’T DOUCHE Do you douche down below? New research shows it’s not as healthy as you might think. In fact, a new National Institute of Environmental Health Sciences study has linked ovarian cancer to the procedure for the first time. The American study of 41,000 women aged 35 to 74 found those who reported douching in the year before the study had nearly doubled their risk of getting the disease 11 years later. ‘There are a number of health reasons not to douche, and I can’t think of any reason to do it,’ says study author Clarice Weinberg. 28% OF PEOPLE SAY THEY EXERCISE LESS WHEN STRESSED*. DON’T MISS OUT ON THE BEST NATURAL STRESS-BUSTER OF ALL! PROMOTION DANCE YOURSELF HAPPY! Nothing beats a boogie to lift your spirits –…

Meditation and mindfulness are today’s buzzwords, but meditation is no new phenomenon. Practised for centuries in eastern cultures as a way to strengthen, relax and train the mind as well as for spiritual enlightenment, the practice is now being studied by scientists who are delving deeper into its physiological effect on the body and long-term implications for physical and mental health. Meditation is a word often misused, so it’s worth pinpointing its true meaning. Renowned yoga teacher and founder of Satyananda Yoga Centre in London (syclondon.com), Swami Pragyamurti, explains: ‘Meditation is a state of being, which only occurs through the practice of awareness, stillness and concentration. It’s not about stopping thoughts, but dissipation of thoughts and a relaxed feeling are simply the by-products of meditative techniques.’ Scientific evidence Meditation styles…

Pregnancy is a funny time for fitness fans. After years (perhaps, decades) of working hard for a super-fit body, you’re suddenly faced with ditching your race plans, putting those Bikram shorts away in the cupboard and hiding your skis for another year. But just because you’re not going to be bulking up or running a personal best anytime soon, doesn’t mean you can’t stay fit, strong and healthy. With the doctor’s go-ahead, you can continue to do most of the activities you loved pre-pregnancy, and you can do them for as long as is comfortable. Sure, your fitness routine will regularly be accompanied by bouts of worry – should I stick with my normal exercise plan? Will I fall asleep on the gym bike? Is it OK to get all…

Remember the little touches ‘Warming plates and bowls before you serve food, and taking time to arrange even a simple meal carefully on a plate can make all the difference,’ says Thomsen Brits. Lay the table Forget TV dinners and breakfast cereal munched standing by the sink. Always sit at the table, and lay it, even if simply. Put some tea lights in jam jars, spread out an old tablecloth and lay out the cutlery before you sit down. Use the best of what you have – never save expensive crockery for special occasions. Go as fresh as possible Whenever you can, choose seasonal, local ingredients. Getting your produce from a box delivery scheme rather than a supermarket is the hygge way to do the grocery shopping. Think nourishing Hygge…

Freya Active Sonic Sports Bra, £40; freyalingerie.com. Available in sizes B-H, this moulded bra has an adjustable racer back and high-performance support. Garmin Fenix 3 HR Watch, £469.99; garmin.com. Stylish and functional, this GPS watch monitors all running metrics, from stride length to ground contact time. Icebreaker Comet Half Zip Impulse, £90; icebreaker.com. With a high collar to keep you warm and a reflective front zip to ensure you’re seen, this looks great. Asics DynaFlyte, £130; asics.com/gb. The perfect blend of comfort and weight, these trainers are 55 per cent lighter than other cushioned shoes. New Balance Mixed Media Shorts, £40; newbalance.co.uk. With boy shorts underneath, these shorts provide maximum coverage and range of movement. Ronhill Aspiration Rhythm Tight, £38; ronhill.com. These bold tights boast a back pocket and draw-cord…

O’Neill Surf Leggings, £44.99; oneill.com. Great for surfing or everyday use, these leggings are made with O’Neill’s Bikini Hyperdry material, which dries super-fast in wet conditions. Icebreaker Comet Crewe Impulse, £85; icebreaker.com. Made with strategically placed merino mesh, this top is perfect for longer hikes. Rab Xenon Pull-On, £125; rab.equipment/uk. Ultra-lightweight and made with Primaloft insulation, this bright, technical jacket is great for mountain marathons, climbing and belaying. Nike Vision Bandit Sunglasses, £99; shadestation.co.uk. Keep out the autumn sun in these performance glasses – ideal for all sorts of active pursuits. Finisterre Nor’easter Jacket, £150; finisterre.com. A modern twist on the classic fisherman’s jacket, this showerproof coat will protect you from light rain. Merrell FST Mid Gore-Tex, £130; merrell.co.uk. These boots boast serious traction and a waterproof, breathable mid-layer –…

When I first started running, about 15 years ago, you had a choice: heavily branded, sports-specific kit or black, white or pink Lycra ‘aerobics’ wear. There were a handful of brands and a limited range of styles. You bought them from the (small) women’s section of sports shops or the dubious ‘leisurewear’ sections of department stores. You rarely felt cool. These days, though, it’s possible to be not only physically cool (thanks to the advance of technical fabrics) but fashionably so, too. In fact, the clothes we wear for exercise today are so bang-on trend many of us keep them on all day long. Terms like activewear and ‘athleisure’ are sending retailers into a frenzy. It started with boutiques such as Sweaty Betty, dedicated to giving active women clothes and…

JAZZ CARLIN British, European & Commonwealth Swimming Champion & member of the GB swimming team competing at the Rio Olympics 2016. ‘I use Green People Quinoa & Avocado Styling Gel as a leave-in conditioner, focusing on the ends, then I tie my hair up under my swimming cap. The vitamins, proteins and avocado oil have a powerful conditioning effect.’ £9.95 for 100ml; greenpeople.co.uk. JENNY RISSVEDS is a Scott-Odlo mountain bike rider. ‘As I train once or twice a day, I shower at least twice a day, which can make my hair really dry and sensitive, so it’s important for me to use good products. My favourite shampoo and conditioner is R+CO Atlantis Moisturizing Shampoo and Conditioner.’ Both £26 for 241ml; spacenk.com. JESSICA ENNIS-HILL, World Champion heptathlete and…

Looking to get fit and active? To help you on your way, British Military Fitness (BMF), the UK’s undisputed leader in outdoor fitness, is offering H&F readers a one-week free pass to unlimited sessions at 140 parks across the country. These inspiring group sessions are led by serving or former members of the Armed Forces, and are a fun, effective way of getting fit with like-minded people. With the encouragement of an expert instructor, you’ll train in pairs and groups. There are three ability levels, catering for exercise rookies to fitness veterans. So dust off your trainers, kiss the treadmill goodbye and let BMF help you achieve your goals. To find out where your nearest BMF venue is, please visit britishmilitaryfitness.com. To redeem your free week of classes, simply visit…

THE PUSH-UP Expert trainer Jean-Claude Vacassin gives four variations of the gym-goers must-do move 1. STANDARD PUSH-UP BENEFITS: Push-ups are a power move, which means they train several muscle groups at the same time. They strengthen the biceps, triceps, pectoral muscles, plus the abdomen and core. Start with your arms extended in a tall plank position, hands under your shoulders (A). Looking slightly ahead (instead of down), keep your core tight and maintain your postural alignment as you bend your elbows and lower yourself until your chest touches the floor (B). Pause slightly in the bottom position, before pushing yourself quickly back up to the start position. 2. SINGLE-ARM MED-BALL PUSH-UP Benefits: The offset position forces your core to stabilise more, challenging the muscles, while also forcing your shoulders, chest…

Q I’m an injury-prone runner with a desk-based job. Is this causing my running injuries? A Long hours sitting on an office chair in front of a computer aren’t conducive to good posture, alignment or muscle balance. These are all factors that can play a part in staying injury free, but don’t give up the day job quite yet – you can make your working day healthier. There’s a saying that the healthiest position for your posture is the next position. In other words, don’t stay still, no matter how well set up your workstation is. Try to move around for a couple of minutes every half an hour – (set yourself a reminder on your phone or computer). This will help your circulation, muscle tension, metabolism and lots more.…

TOMTOM BANDIT £239.99; tomtom.com ‘This stylish, high-definition 4K camera was made for sports fans. With its unique cylindrical shape, this action-cam boasts built-in sensors that gauge speed, altitude G-force and rotation. This is to make video editing – something that can be quite time-consuming – easier, as the app can then pluck out the best bits of your adventure. The distinctive shape means that it can rotate on its axis, which is a handy feature when attached to a helmet for biking or skiing. However, it’s the wrong shape for a chest mount, which leaves walkers and runners with the option of a backpack mount. It’s not as light as other models but seems pretty durable.’ FUNCTIONS USABILITY KITVISION ESCAPE 4KW £149.99; kitvision.co.uk ‘Another camera that shoots with 4K picture…

It seems you can’t set foot in a gym these days without someone talking about how to get a rock-hard stomach. You have to eat clean, they say. Sit-ups are useless, they rant. And let’s not even get started on Instagram, aka the social media app that will make you feel seriously podgy if you dare search the hashtag ‘abs’ (trust me, don’t do it). The flat and firm tummy is fast becoming seriously fashionable, but just when did we eschew curves for a muscly figure? ‘For many years, the “body beautiful” was all about being stick thin,’ says Emma Kenny, TV psychologist and founder of makeyourswitch.co.uk. ‘But, with the ever increasing equality that women are appreciating, men and women are becoming more androgynous. When a woman has a six-pack,…

THE JANE PLAN 52.janeplan.com Eight days of fast meals (500 calories) turn up at your door every month. Think Veggie and bean soup and Chicken casserole; £75 a month. SAINTS AND SLIMMERS saintsandslimmers.com/ 5-2-diet A bundle of 24 choices (bars, cereals, milk shakes, soups and more), equating to three, 200-calorie meals a day, eight days a month. High protein and fibre; £33.49 a month. LIGHTER LIFE 5:2 lighterlife.com/start-a-plan/ fast Eating four products (soups, shakes etc) each fast day will provide all your daily nutrition for around 600 calories. Weekly meetings also offered; £60 a month.…

• The flavour profile of food changes when frozen, so add a bit of sugar to enhance the taste and give a nice texture. You don’t need to dissolve it – just whizz up with the other ingredients. • When you’re pouring the mixture into the mould, leave a gap of 1-1.5cm at the top so it doesn’t expand and spill out as the lolly freezes. • Place moulds in the back of the freezer, where it’s coldest, so the lollies freeze quicker and get a better texture. Ideally, freeze them overnight but, depending on the ingredients used and the temperature of your freezer, they may be ready within four to six hours. • To remove your lollies from the mould, hold them under warm running water. Don’t pull the…

BREAKFAST ‘My Teasmade makes me a cup of Earl Grey first thing, then I head off for a run – either on the farm or around a park if I’m in London or travelling. I try to eat protein for breakfast – I keep chickens and I love an organic boiled egg. Or I make a Bircher-style muesli with oats, plain live yoghurt and a grated apple.’ SNACKS ‘I snack on almonds and very dark chocolate. I don’t have any vices – my store-cupboard staples are almond butter, olives, fresh fennel and short-grain brown rice. I like a glass or two of red Burgundy, but I don’t consider that a vice!’ LUNCH ‘For lunch, I usually have a bowl of homemade soup or a simple salad – often eaten at…

SHEEP DREAMS Sleeping in wool is shown to give a better night’s sleep due to its temperature-and moisture-regulating effects. Try The Wool Room Deluxe Duvet ( from £135.99; thewoolroom.com ). WAKE REFRESHED Slumberdown’s new Fresh & Healthy bedding ( from £15; argos.co.uk ) comes with the Allergy UK seal of approval. It helps prevent dust mites, a major cause of nighttime allergy. ORGANIC REST Naturalmat’s Lambswool Natural Fibre mattress (£1,900; naturalmat.co.uk ) is organic and injected with thousands of tiny air bubbles for breathability. Extract of essential oils deters dust mites.…

TRULY ORGANIC Are your favourite organic products truly organic? The latest report into organic products reveals only 43 per cent of people look for a certification symbol when purchasing a natural or organic personal care product, yet this is the only guarantee of ingredient quality. To mark this month’s Organic Beauty Week, the Soil Association is urging us to ‘Look for the Logo’ from an accredited organisation. Try the latest products carrying trusty logos: Neal’s Yard Remedies Oil Free Hydrating Serum (£30 for 30ml; nealsyardremedies.com), Odylique Natural Sun Screen (£25 for 100ml; odylique.co.uk), Pai Apple & Mallow Blossom Hair & Body Wash (£18 for 200ml; paiskincare.com). CELEBRITY FAVOURITE ‘I plan to pack Elemis Muscle Soak in my bag for Rio – I’m hoping there’s a bath in the Olympic Village!’…

Working out with a bump can throw up enough challenges, so what you wear to the gym shouldn’t be one of them. During pregnancy, you want to feel as comfortable and stylish as possible, which is why we’ve tapped into our sources to find the most stylish activewear for mums to be. You can thank us later. 1 Seraphine Bamboo Active Under-Bump Maternity Leggings (£20; seraphine.com ) These leggings sit comfortably under bump, which means you won’t feel too sweaty around the midriff when you work out. The bamboo fabric is super-soft and wicks perspiration away from the skin. A great option for pre-natal yoga classes or to simply wear to the shops – very versatile. 2 Cake Maternity Lemon Zest Sports Bra…

Urbanears Hellas Headphones, £99; urbanears.com. These active headphones are sweat-friendly and cord-free. We love the washable ear cushions and headband. Rebecca Minkoff Irina Bra, £75; Selfridges. If it’s luxe style you’re after, look no further than this cut-out bra in a cool, cloud print. Charli Cohen Lazer Leggings, £115; charli-cohen.com. Using a fabric made from recycled plastic bottles, these leggings are chlorine resistant and compressive. Smart. DC Heathrow Low-Top Shoes, £65; dcshoes-uk.co.uk. With an athletic cut and Ortholite footbed, these shoes are perfect for active days around town. H&M For Every Victory Jacket, £49.99; hm.com. A great combination of high fashion and technical fabrics, you’ll be wearing this jacket all the time. Gym Luxe Gym & Tonic Vest, £30; gymluxe.com. This motif vest is cool and sleek, whether you’re working…

Adidas Stella Sport Crop Top, £24.95; adidas.co.uk. Team this crop tee with your workout vest for a stylish look. We love the glow-in-the-dark logo. Victoria’s Secret Player Sport Bra, £22, and Player Logo Hot Short, £22; victoriassecret.com. The zebra print on this sports bra and shorts is just too cute to hide under gym kit. Manhattan Portage Chelsea Drum Bag, £78; manhattanportage.co.uk. Made from waterproof vinyl, this holdall is perfect for hauling kit to the gym. adidas PureBoost X, £89.95; adidas.co.uk. Designed especially for women, these shoes wrap around your foot for a fresh look and feel. Reebok Women’s One Series Tree Tight, £44.99; dwsports.com. The tree print on these flattering leggings is bright, bold and beautiful. Love it. H&M For Every Victory Sports Calves, £7.99; hm.com. From the new…

BODY MAPPING Body mapping uses different fabrics in different areas on a garmet. So your coat will feature breathable fabrics under the arms, for example, and more durable fabrics on the elbows. SMART MERINO Expect clever uses of this warm wool on outdoor gear. Icebreaker’s new MerinoLOFT fabric combines a merino layer with a synthetic one for super insulation. MESH ZONES Strategically placed mesh zones enhance the warmth, wicking and breathability properties of your kit where your body needs it. This helps to manage your body’s microclimate, for softness and comfort.…

Tanya Beer, 28, lives in Middlesex. ‘I discovered free classes two years ago, when Reebok opened its Fithubs. Then, run clubs started to take off at places such as Nike, Sweatshop and Sweaty Betty. When I discovered all the free things on offer, I suspended my £160-a-month gym membership. ‘Now, in a typical week, I may use the Nike Training Club app at home or in the park. I’ll do yoga or Pilates at Active In Style or Lululemon, and try to fit in Box Fit with Reebok and a Nike Run Club. Recent one-off events include a free Active in Style bootcamp at Bests Bootcamp, and Lululemon Richmond ran a free Spin class at Digme fitness. ‘I also go to talks – Whole Foods held good ones during its…

Working up a sweat is one of the best things you can do for your body and mind, but your hair usually loves it less. Over-washing, chlorine damage and hasty styling can leave strands dry, colour-faded and prone to damage. But there’s no need to sacrifice a killer workout! With the right products and expertise, you can complement your post-workout glow with healthy, shiny, well-groomed hair. STYLE FOR YOUR SPORT OUTDOOR ACTION: ‘Always use products with UV filters when exercising outdoors,’ says Charlotte Mensah, owner of Hair Lounge, London. ‘Antioxidants help protect hair from UV rays that can damage the protein structure of hair.’ PACK IT: Davines SU Hair Milk, £21.90 for 135ml; luxuriouslook.co.uk A moisturising spray with UVA and UVB filters. Leaves hair soft, protected and smelling just divine.…

58 Lifestyle’s Balancing Room Mist (£24 for 100ml; 58lifestyle.com) is a totally natural product from a new range developed by the experts at 58 Wellbeing Centre in London’s South Molton Street. Take a moment to spritz it around you and feel your stresses melt away as you breathe in the fresh, balancing scent from calming green mandarin; plus cool coriander; mood-steadying geranium; and self-esteem-boosting jasmine and ylang ylang. All of the products in the range, including candles, bath oil and body wash, are made using organic ingredients where possible and are hand-made through sustainable slow-process methods. Bottling is done by hand. A perfect antidote to our busy modern lives.…

From the moment you open Nordic Light (Hardie Grant, £20), it feels as if you’ve stepped into a pristine Scandinavian landscape. Peppered with images of tranquil rural scenes, deserted pebble beaches and rose-tinted snow-capped hills, travel photographer and food writer Simon Bajada has captured perfectly the unique atmosphere of this stunning part of the world. But the ‘light’ of the title doesn’t just refer to the area’s proximity to the Arctic Circle. ‘Nordic light is the name I’ve given to a particular style of eating,’ says Bajada. ‘One that combines elements of new Nordic cuisine, classic Scandinavian, raw food and vegetable-based eating. With its use of seafood, grains, berries, seasonal veg and lean wild meats, it has revealed itself to be a very healthy diet.’ Having previously lived in Australia,…

British boxer Nicola Adams MBE, the first woman to win an Olympic gold medal in the sport, models the Panache Sport Autumn Winter 2016 collection. The best-selling Panache Sports Bra continues to banish 83 per cent of breast bounce through its innovative technology by encapsulating each breast and holding, supporting and reducing movement in all directions. The bra design is influenced by the trend for high-impact, trend-led sportswear. Each bra has moulded seam-free inner cups, which fully encapsulate your breasts, offering control and a defined shape. The breathable fabric allows for a comfortable and dry workout, while the wide, cushioned shoulder straps disperse pressure during exercise. It’s available in wired and non-wired styles in brights and core black, white and grey with matching sport briefs. Bra sizing is from B…

LEVELS Start with the beginners’ speeds. Then, in week two and week three, try the intermediate speeds, before going all-out and following the advanced speeds in week four. This will keep your body guessing and push you out of your comfort zone! Followed by some of the fittest stars in Hollywood (think Sandra Bullock, Jessica Alba and Jessica Biel), Barry’s Bootcamp (barrysbootcamp.com) has a cult following and a fantastic reputation for good reason. ‘It’s the perfect combination of high-intensity intervals and weighted resistance that can burn up to 1,000 calories per class and turns your body into a fat-burning machine,’ explains Anya Lahiri, Barry’s Bootcamp master trainer and Nike NTC elite trainer. With more than 23 studios located all over the world, Barry’s Bootcamp is a lively one-hour class that…

Downward dog – From all-fours, hands shoulder-width apart, tuck your toes under as you draw your tailbone back and up. Lengthen your spine and draw your shoulder blades down your back. Lower your front ribs toward your thighs, and extend your heels downwards. Prone pec stretch – Lie on your belly, legs extended, ankles together and toes pointed. Place your arms at right angles to your torso. Turn your head to the right and place your right fingertips on the floor keeping your elbow bent. Lift your right leg, bend your knee and bring your right toes to the floor behind you. Take five breaths, then repeat on the other side. Warrior I – Stand with your feet hip-width apart. Take a large step back with your left leg and…

PUMA GRAPHIC SS TEE £27; puma.com This striking new top boasts PUMA DryCELL to wick moisture and reflective details that are a must when the days get shorter. Earphone loops keep your wires out of your way. SMARTFISH RECHARGE From £1.40 for 200ml; smartfishnutrition.co.uk Sip this new Norwegian drink after runs to help your muscles recover. It provides whey proteins, the amino acid leucine and anti-inflammatory, protein-friendly marine omega 3 fatty acids DHA and EPA. PEARL IZUMI PURSUIT SOFTSHELL JACKET £89.99; pearlizumi.co.uk Stock up now on a new warm layer for chilly autumn and winter days. This flattering softshell is stretchy and breathable with cosy thermal fleece panels built to keep cold winds out.…

‘I’ve always loved sport. I think I used it as an avenue to show to everybody I’m just as good as they are. As I was born missing my arm, I’ve never known anything else, but I believe anybody of any age, gender or ability can do a triathlon. Everybody has something to overcome. ‘It was my uncle who suggested I try triathlons. He said “You do such a lot of sport anyway, why don’t you give that a go?” So, before London 2012, I did one and came second in the nationals. I really enjoy the variety of it. With swimming, you just see the black line at the bottom of the pool, hour after hour, but now I can be outdoors all the time. I hate the sea,…

1. HAVE YOU EVER MADE YOUR OWN COSMETICS? ‘Yes! I’ve tried practically everything. But one time it went so wrong. I love turmeric, so I tried making a face mask. You need to use oil with it, but I just put fresh turmeric on my face. I thought I’d look amazing, but my face ended up bright yellow, like a Simpson! It also stained my pillow. It was so funny. But it’s fun to make beauty products, it’s a great way to take food out of the kitchen.’ 2. WHAT KITCHEN GADGET COULD YOU NOT LIVE WITHOUT? ‘Probably a food processor, because it takes really simple ingredients and makes them into something amazing, such as beet houmous, pesto or energy balls. One of my best things to do is cook…