Innholdsfortegnelse for October 2016 i Women's Fitness

The moment has arrived – holidays are over, your tan is fading and summer BBQs are a distant memory. Yes, autumn is officially here. But look on the bright side! Now’s the time – free of distractions – to focus on your health and fitness goals and get in the shape of your life. Ready to go? Turn to our 12-page ‘Back to the gym’ special (page 62) and get inspired. In ‘Secrets of the PTs’ (page 70), some of the world’s top fitness pros share the insights and expertise their clients pay a fortune for. Discover the products, classes and tips that will help you max your workouts in ‘Are you gym ready?’ (page 64). Then follow our four-week plan, ‘Reclaim your fitness!’ (page 102) to melt away any…

‘I miss the rush of competing – the goals to work towards’ ‘My vision was to create a team environment as professional as the athletes’ ‘My home is in the Dolomites in northern Italy and, if I’m there, my day typically starts around 6.30am. Breakfast will be a mix of two or three different cereals with a chocolate protein shake provided by our sponsor, High5 (highfive.co.uk), poured over the top. If I have the time, I’ll get on the bike and do three hours – descend for 25km, go along the flat valley, then ride back up. It’s quite steep and the scenery is beautiful. As a retired athlete (and now owner and manager of world number one women’s pro cycling team Wiggle High5; wigglehighfive.com), I like to maintain enough…

CHEW AND GO  The caffeine from a cup of coffee takes 45 minutes to kick in, but Healthspan Elite’s Kick-Start Gum (£24.95 for 120 pieces; healthspanelite.co.uk) works in just 10-15 minutes. SLEEP BETTER  Bulletproof Sleep Induction Mat (£39.95; uk.bulletproof.com) stimulates the right acupressure points to promote deeper slumber, and more rest, giving you more energy. BOTTLE IT  This Works Energy Bank Breathe In (£18; thisworks.com) is energy in a bottle. The roll-on aromatherapy booster contains concentrated geranium, bergamot and rosemary to recharge your vitality levels.…

‘Research has found aerobic exercise can help combat feelings of sadness’ EXERCISE SOME HAPPINESS What is it about this time of year that turns up our downbeat dial? Perhaps it’s waving goodbye to the summer months that makes us feel a little under par. Or maybe it’s looking ahead to the darker evenings that zaps our happy vibes. Whatever the cause, exercise is a great way to beat the autumn blues. A bank of data shows that exercise can boost mood and beat depression. One study printed in the Journal of Clinical Psychiatry even reports that regular workouts can be as effective as medication for those dealing with mild to moderate depression. In particular, research has found that aerobic exercise, such as running or walking, can combat feelings of sadness…

SOUND BITE ‘I don’t count a damn calorie. But when I’m really trying to eat healthy, I write everything down. It really holds me accountable and puts me on a healthier path.’ Tyra Banks ECO VEGGIE Being vegan is good for the planet – but being vegetarian is even more efficient at feeding people, according to Tufts University in America. Scientists at the university evaluated how much land each type of eating used per head and concluded that a diet including eggs and/or dairy products was slightly more efficient in terms of food security than a vegan one containing purely plant foods. From a nutritional perspective it’s also easier to get all the nutrients you need from a veggie diet – eggs and dairy provide a more complete source of…

1. Barocco Choco Dark This organic and fair-trade Sicilian dark chocolate is made according to an ancient Aztec recipe which involves cold-working the cocoa to create a crunchy texture. The bars come in six different flavours and are gluten-free and 100 per cent vegan. £3.75 for 60g; baroccochoco.com. 2. Doisy & Dam Mulberries, Black Sesame & Spirulina Get your green fix with this organic superfood bar that blends sweet white mulberries with spirulina and black sesame seeds. From £1.75 for 40g; doisyanddam.com. 3. Esthechoc Packed with skin-loving antioxidants, astaxanthin and cocoa polyphenolic epicatechins, one 7.5g bar a day reduces oxidative damage by 72 per cent. £21.50 for 21 bars; beautyisskindeep.com. 4. Ohso Chocolate Tummy troubles? Ohso is a scrumptious Belgian chocolate that contains more than one billion probiotics to keep…

LIGHTEN UP Want a whiter smile without the ouch? Beverly Hills Formula Perfect White Black Sensitive (£4.99 for 100ml; superdrug.com ) uses activated charcoal. BUILD NEW TEETH Tooth sensitivity is caused by microscopic holes in your teeth. New Sensodyne Repair & Protect (£4.50 for 75ml; boots.com ) delivers minerals to form a hard layer on your pearly whites. NATURAL HEALER Soothe inflamed gums, prevent cavities and bad breath – propolis can do it all and you’ll find it in Comvita’s new Natural Propolis Toothpaste (£3.99 for 90g; hollandandbarrett.com ).…

01 SHAKE A BUCKET It’s Asda’s Tickled Pink National Collection Weekend with volunteers collecting money for the UK’s two leading breast cancer charities Breast Cancer Now and Breast Cancer Care at 338 stores nationwide. Got an hour or two spare to help out? Find more details on getting involved at breastcancernow.org/ breastcancernow.org/asda-tickled-pink-national-collection-weekend asda-tickled-pink-nationalcollection-weekend. 02 GET SUSPENDED Buy a limited-edition Pink Pro TRX Suspension Trainer (£149; fitdist.com): 10 per cent of the cost will go to Bright Pink. The charity focuses on the prevention and early detection of breast and ovarian cancer in young women. 03 KEEP MOVING An estimated 27 per cent of breast cancers in the UK are linked to lifestyle factors, such as being overweight or lack of exercise – issues it’s within your power to change. So…

SMALL & BEAUTIFUL Are you a nature girl? You’re not alone. Sales of natural and organic beauty products are up nearly 31 per cent in recent years, according to US market research company, Spins. And part of this trend is down to the popularity of small-batch beauty. Think independent producers using plant extracts to make fresh, therapeutic formulas by hand. Our favourite small-batch beauty gems to try? Angela Langford Repair & Renew Nourishing Face Oil (£20.50 for 15ml; angelalangford.com) with kiwi seed and arctic blackcurrant for dry, damaged skin; Clean Beauty Co. Nutter (£15 for 50ml; cleanbeautyco.com), a blend of nut oils for hair; Skin & Tonic Calm Balm (£23 for 50g; skinandtonic london.com), a multi-functional flower-oil-rich balm to calm skin and mood in moments of stress. CELEBRITY FAVOURITE ‘After…

Diet plays a big part in protecting us from cancer, but the information on what to eat or avoid can be confusing. Around 50 per cent of us are likely to be diagnosed with cancer in our lifetime. So it’s no surprise we’re deeply invested in protecting ourselves from the ‘big C’. And when headlines shout that foods such as meat or dairy may increase the risk of cancer or that a new superfood can offer protection, we listen. But the truth is, links between diet and cancer are more subtle than headlines portray. As it’s Breast Cancer Awareness Month, we’ve looked at the latest research and come up with an evidence-based plan. ‘Food always sparks a lot of interest because everyone can relate to headlines on bacon or broccoli,’…

‘I ask my clients to close their eyes and imagine who they want to be. The right cut will fulfil their vision’ We all want to look great every day, but few of us wake up with gorgeous-looking hair. ‘We’re a nation of preeners,’ says Akin Konizi, international creative director of Hob salon and four-time hairdresser of the year (hobsalons.com). ‘Our hair is our outer skin, and we want to make it glow.’ There are three elements you need to focus on to fall in love with your hair, says Kala Kilshaw, the brains behind EGO Professional hair care tools (egoprofessional.com). A cut that suits you and your lifestyle, colour that enhances your skin tone, and two or three styles that make you look and feel great, whatever the occasion.…

If you’re one of the 21 million allergy sufferers across the UK, anti-allergy bedding can make a massive difference in the quality of your sleep. So this is why we’ve teamed up with The Fine Bedding Company to offer two lucky readers the chance to win an anti-allergy bedding set consisting of a duvet and two pillows, worth £190 each. Anti-allergy bedding ensures a sleep environment that’s healthier, hygienic and fresher – and The Fine Bedding Company’s new Anti-Allergy range of duvets and pillows has introduced a ground-breaking, unique defensive technology that kills and repels allergens. What’s more, you can wash them at 60ºC (the temperature that kills dust mites) without losing their effectiveness or compromising on the softness of the duvet and pillows. FOR YOUR CHANCE TO WIN this…

1. Start from the floor If you want this move to pay off, start the swing from the floor. Don’t grab the weight and hover before you begin. 2. Engage your lats Activate your lats (back muscles) and avoid hunching over at the bottom of the swing. 3. Bend at the hips It’s a swing, not a squat. Your knees should be soft as you bend down, but the snapping motion comes from your hips. KETTLEBELL SWING Kettlebell swings may seem complicated for beginners, but with some training, they’ll lead to stronger abs, legs, and glutes. Because they require coordination, these swings train several muscle groups at once, while engaging balance and posture. HOW TO DO IT • Start with your feet shoulder-width apart and the kettlebell between your feet.…

MEET YOUR EXPERT Paul Hobrough is a chartered physiotherapist, sports scientist and clinical director of Physio&Therapy UK and is a leading authority on injury prevention. If you want to stay as injury-free as possible, the key is to put in place a robust ‘prehabilitation’ programme. For elite runners, a prehab session might mean 90 minutes of gruelling strength and conditioning work in the gym. However, for the rest of us, it starts with some basic body-work exercises – a series of easy, key moves that you do weekly. Don’t mistake prehabilitation for a warm-up or a cool-down. While there are some crossovers, the objectives for each are different. A warm-up is, as it sounds, to warm up your body and prepare it for the coming exercise regime; a cool-down slowly…

STAR LETTER WORKOUTS WITH A BUMP Thank you for your brilliant and reassuring article ‘Stronger for Baby’ (September issue). I’m pregnant and had been unsure about how far I could take my fitness and knew I wasn’t alone with this worry. I’d been told if a woman was having a normal pregnancy, she could continue to exercise. But I really didn’t know how much. Having read all your good advice, I feel more confident about exercising right through to the 3rd trimester. Doing the right kinds of exercise will be the key to staying fit, healthy and happy during my pregnancy – it’s OK for me to walk, swim, work out with light weights and stretch if I’m feeling OK and the benefits will be worth it for me and…

Hilary Gilbert, owner of BOOM Cycle (boomcycle.co.uk) ‘Autumn is a great time to try a new class. If you’re a fitness newbie, think about what you enjoy doing, Love music? Try a class set to pumping beats. Want to beat stress? Try boxing. Find a partner to go with – you can motivate each other. Pre-book your class and go near the front of the room for a better view of the instructor. Arrive early and let the instructor know you’re a newbie – they might need to help you set up. Bring water and have fun!…

Side lunge Time: 60 seconds Works: Inner and outer thighs, hips, glutes, lower back With your arms out to the sides, side lunge to the left, and twist at the waist as you bring your right hand towards your left foot. Push off your left leg and return to the start. Repeat on your right, twisting and bringing your left hand down. Repeat, changing legs each time, for 60 seconds. Stretching inchworm Time: 60 seconds Works: Legs, hamstrings, glutes, lower back, core, shoulders and arms Stand, inhale and stretch your arms overhead (A). Exhale and fold forwards until your hands touch the floor. Walk your hands forwards, bringing your shoulders over your hands (B) and going into a high plank. Gently lower your hips to the floor and arch your…

TOP VALUE Healthspan Vitamin D3, £8.95 for 240; healthspan.co.uk Just 3.7p a day for 10 mcg of vitamin D3 (cholecalciferol), which is better used by the body than vitamin D2 (ergocalciferol). CHEWABLE Boots Vitamin D Gummies, £3.99 for 30; boots.com These contain 25 mcg vitamin D3 per blackcurrant-flavour gummy (plus sugar and sweeteners), but you only need to take one three times a week for your quota. WITH EXTRAS Vitabiotics Osteocare, £9.15 for 120 tablets; vitabiotics.com A full formula for healthy bones including calcium and magnesium, plus 10mcg of vitamin D3 daily.…

FROZEN RASPBERRY, PEACH & ORANGE SMOOTHIE Serves 1 2 oranges (300g) 1 ripe peach (140g) Handful of frozen raspberries (70g) ½ ripe banana, peeled and frozen (50g), or a second peach, if you prefer 1 tbsp oats 1 Cut the oranges in half horizontally and extract the juice using a citrus press. This should make about 200ml. Pour into a blender, discarding any pips. 2 Keeping the skin on, score the peach horizontally, then twist each hemisphere in opposite directions. Score the half with the stone still in to make quarters, then twist again to release the stone. Now cut the peach into pieces and add to the blender. 3 Add the remaining ingredients and blend until smooth and creamy. H&F TIPS RASPBERRIES These sweet little berries are an excellent…

Consultant podiatrist Matthew Fitzpatrick ‘Nearly two in five people say they’ve had foot pain triggered by exercise*. Make circles in the air with your feet and contract and release your toe joints to warm up muscles pre-workout and help reduce injury risk. Do some lower-impact workouts, such as swimming, to relieve pressure on your joints. Cooling products such as Deep Freeze Pain Relief Cold Gel can give relief but, if symptoms persist, visit a doctor or podiatrist.’…

GHD LIMITED EDITION ELECTRIC PINK RANGE, from £99; ghdhair.com For every Electric Pink product sold, £10 will be donated to Breast Cancer Now. You can get styling advice for treatment-related hair loss at ghdhair.com PAUL MITCHELL UNITED IN PINK 427 PADDLE BRUSH, £12.50; paul-mitchell.co.uk Build body and smooth your tresses while supporting breast and ovarian cancer awareness charity Bright Pink. JANE IREDALE LEMONGRASS LOVE HYDRATION SPRAY, £23 for 90ml; janeiredale.com Refreshing, hydrating and uplifting – a percentage of its profits will go to support Against Breast Cancer.…

‘From blueberries and kale to coconut oil and honey, superfoods have escaped the kitchen to star in many skincare products. Rich in anti-ageing antioxidants, skin-loving vitamins and soothing minerals, these natural ingredients have been harnessed by beauty brands to supercharge their products. But you don’t have to spend a fortune to reap the rewards. Making your own superfood beauty products is quick and easy. ‘Nature gives us an abundance of fruits, seeds, plants and minerals that have incredible benefits for the skin,’ says food writer Lucy Bee. ‘I’m a fan of using those in the kitchen cupboard such as coconut oil, honey and cacao.’ We’ve asked Bee and other healthy food gurus to share their favourite DIY beauty remedies. So next time you’re whizzing up a smoothie, save some ingredients…

‘Clients often bring in pictures of [a style or colour] and have high expectations for it to look exactly like the picture. It all comes down to the finish – using a tong or straightener for instance. Putting in the cut for the look is easy, but it’s down to the aftercare and knowing how to style it out. Get your hairdresser to show you easy, simple alternative ways to finish the look.’ Scott ‘You need to have realistic expectations when getting your hair coloured. Remember that often, celebrities are wearing wigs or are photoshopped in magazines. There are a lot of tricks out there including [camera] filters which can make hair colour look completely different to in real life.’ Megan ‘Different colour grades require different levels of maintenance. The…

Q WHAT’S THE BIGGEST MYTH ABOUT EXERCISE? ‘That you can out-train a bad diet. Doing more exercise won’t always deliver better results. To get the very best out of your training, you need to have both your training and food on point. Keep these consistent, and goal focused, and you can’t fail.’ Q WHAT’S THE BIGGEST TRAINING MISTAKE THAT CLIENTS MAKE? ‘Not understanding what they need to do to look the way the way they want to look. Most people have preconceptions of being a certain weight, so they set a goal of losing or gaining a certain amount. The truth is, achieving a goal and achieving a weight are not the same thing. The easiest way to look like you’ve gained 10lb of muscle is losing 10lb of fat.…

Stockists Adidas adidas.co.uk Fabletics fabletics.co.uk Lorna Jane lornajane.co.uk Monreal London monreallondon.com New Balance newbalance.co.uk Reebok reebok.co.uk Roxy roxy-uk.co.uk Style Sportif stylesportif.com Sweaty Betty sweatybetty.com We Are Handsome wearehandsome.com…

OM Skincare, Daily Radiance Moisturiser, £58.50 for 50ml; spacenk.com When you’re using beauty products created by a woman with a PhD in pharmaceutical and cosmetic science, you can expect good results, but when you add in her love of ancient wisdom, you get a very special range. Founded Dr Om Prawarisa, OM combines high-tech ingredients with responsibly sourced plants to preserve nature’s chi energy. This gentle moisturiser can be used morning and evening and is packed with anti-ageing ingredients to stimulate collagen production. It helps improve the look of superficial fine lines, fights irregular pigmentation and helps repair skin. With Tetrapeptide-9 for a firmer complexion, it also contains Chinese skullcap and camellia. Intensely nourishing, your skin feels soft and hydrated all day long.…

Liz Earle’s iconic products have adorned beauty aisles worldwide for more than 20 years, and now the natural skincare guru is sharing her decades of experience in her latest book, Skin (Orion Spring, £25). ‘Skin is all about how to create smoother, clearer, softer and younger-looking skin at any age,’ says Earle. ‘I’m in my fifties and firmly believe it’s never too late to see a visible difference.’ But Skin isn’t just based on what she believes. Earle’s research has taken her around the world, distilling the cutting edge science of Harvard Medical School and the ancient folklore of indigenous tribeswomen in Africa, to bring together a cornucopia of advice that will help your skin glow from within. ‘Feeding our faces feeds every single cell in our body, from our…

Want to lose weight after your holidays? Looking to get back in shape after a long summer break? If you like to do your workouts in style, a Champneys bootcamp could be just what you need to get your fitness mojo back. A world away from military-style classes, Champneys’ team of top fitness and nutritional experts will take you on an individual journey that will help you achieve unbelievable results by supporting and motivating you every step of the way. What’s more, their holistic approach to health and wellbeing will help you build a positive relationship to food and exercise that lasts long after you leave. Sounds like you? You’re in luck. We’ve teamed up with Champneys to offer one reader and a friend the chance to win a two-night…

AKU TRANSALPINA GTX W £174.95; aku.it ‘These were the most traditional-looking, heaviest boot on test but, once they’re on, the AKU Transalpinas feel great. Perfect for long hikes in more challenging terrain, these Gore-Tex boots offer great stability. If, like me, you have high arches, the high-tech IMS3 triple-density outsole with Vibram Cloud sole and exoskeleton system offers great cushioning and support. They may not be quite as agile as the other models, but there’s still flexibility in the sole, your foot’s well protected and they feel built to last many, many miles. The mid-weight boot comes in four colourways including a fun new petrol/pink.’ LOOKS PERFORMANCE MERRELL MOAB FST MID GTX £130; merrell.co.uk ‘These super-comfy Gore-Tex boots are really lightweight and versatile for when you’re being active outdoors all…

Q I’ve been off running for three months with a knee injury. How do I get started again? A The key thing is being fully ready to return. A Canadian study of injury rates among runners training for a 10km race found that 50 per cent of the runners who sustained an injury had suffered a previous injury, and that 42 per cent of this group reported that they were not completely over the problem when they began training for the race. Injuries (unfortunately) don’t have set time frames, so even though you may think you’ve been out long enough, it’s your body that has the final say. Brad Beer, physiotherapist and author of You Can Run Pain Free (Michael Hanrahan Publishing, £13.95), has an acid test that he likes…

‘I suppose you could say I’ve been through a lot. Five years ago, I weighed 16 stone. I had carpal tunnel syndrome and needed operations on both my hands. Then, the birth of my second child was really traumatic – he was breach, and all my internal walls spilt, so I had to have complete reconstructive surgery. But it didn’t stop there. One day my husband came home and found me lying face down on the kitchen floor. After about 18 sets of blood tests, doctors discovered I had hyperparathyroidism, and two tumours in my neck. I underwent chemotherapy to shrink the growths before they could operate, but when they opened me up, they found another enormous tumour in my chest. That’s what had been zapping all my energy. It…

CHOOSE NATURAL Try these innovative natural treatments that take just 10 minutes from IncaRose Bio Beauty. The single-use tissue face masks have been soaked with serum containing 100 per cent organic plant extracts and extra-pure hyaluronic acid. Masks cost £6; vitahealthcare.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% off the above price; eliteglobalnutrition.com. SOFTEN YOUR SKIN 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 total of £35 (rrp…

We’re officially a nation of chocoholics. The average Brit eats their way through 16.3lbs of the stuff each year, which ranks us as the world’s third-largest chocolate consumers. But it doesn’t just taste good; research shows chocolate boasts some impressive health and beauty benefits, too. Of course, we’re talking about good-quality dark and raw chocolate, with a high cocoa content, rather than mass-produced bars which usually contain sweeteners, low levels of cocoa and a host of other ingredients. The main reason the dark stuff has achieved superfood status is down to its star ingredient cocoa or cacao. According to the ORAC Scale (a US database listing the antioxidant capacity of foods), cocoa contains more antioxidants than superfoods such as blueberries and raspberries. ‘Commercially, “cacao” refers to chocolate in its raw-bean…

‘Fibre adds stomach-stretching bulk without adding lots of calories’ FEELING FULL? The ‘phantom diet’ has hit the internet recently after a research paper titled ‘Empty calories and phantom fullness’ was published in the American Journal of Clinical Nutrition . In the study, the researchers found it was possible to make people feel full on fewer calories simply by increasing the viscosity, or thickness, of a milk shake. A thick milkshake containing just 100 calories made participants feel fuller than a thinner shake containing 500 calories. Tricking your body into feeling fuller by consuming thicker or more viscous foods isn’t the only option however – there are other tried-and-rested tricks you can use: SOUP IT Research at Pennsylvania State University found women consumed an average of 100 fewer calories…

HEART TO HEART Could you spot the warning signs of a heart attack? Heart disease is the top female killer in the UK, yet 77 per cent of women say they wouldn’t know the signs of a cardiac arrest, according to new research by the British Heart Foundation (BHF). Around 28,000 UK women die from a heart attack each year (that’s three an hour), but nearly nine in 10 say they’d avoid going to A&E if they had chest pains – one of the main symptoms. Now BHF is asking us to ‘Bag it. Beat it’ and donate unwanted goods to BHF shops to help fund much-needed research. Visit bhf.org.uk/bag it. 40 THE AGE AT WHICH JOB DISSATISFACTION STARTS TO TAKE A TOLL ON YOUR MENTAL AND PHYSICAL HEALTH**…

This month, we look at The Artist’s Way by Julia Cameron (Pan, £14.99). In a nutshell: This book is basically a 12-week course to discovering your innate creativity. It includes lots of practical exercises – such as looking at where you got negative messages about creativity – and ideas for building new habits. An integral part of the programme is writing ‘morning pages’, where you let your thoughts flow onto the page to help rid yourself of your inner censor and free your creativity. A nugget: ‘Your censor’s negative opinions are not the truth.’…

1 Coconut oil: Derived from coconut flesh, this oil is a beauty cure-all. ‘It’s full of skin-loving properties as it’s antibacterial, antiviral and antifungal,’ says Lucy Bee. ‘It’s also high in vitamin E, which is beneficial for the skin’. Use it as a moisturiser, cleanser or base for masks, scrubs and exfoliators. 2 Oatmeal: Soothing, anti-inflammatory and full of skin-loving vitamins and minerals, oatmeal helps gently exfoliate and cleanse your skin while calming problems such as acne and eczema. Use it as a base for a gentle face or body scrub or add it to a bath to soften your skin. 3 Rosewater: This fragrant staple of Middle Eastern cooking is also a skincare multitasker. Nourishing and antibacterial, it makes a great toner. 4 Honey: The natural sweetener is an…

AKIN KONIZI The Dyson Supersonic hairdryer, £299.99; boots.com Sebastian Craft Clay, £18 for 50ml; lookfantastic.com DANIEL GALVIN L’Oréal Professionnel Volume Architect, £13.49 for 150ml; feelunique.com Kerastase Résistance Ciment Thermique, £20.90 for 150ml; kerastase.co.uk ERROL DOUGLAS Kiehl’s Creme with Silk Groom, £18 for 100ml; kiehls.co.uk Moroccanoil Hydrating Styling Cream, £26 for 300ml; erroldouglas.com KALA KILSHAW Joico K-Pak Colour Therapy Restorative Styling Oil, £17.99 for 100ml; lookfantastic.com and salons Ego Professional Ego Boost set, £139.99; egoprofessional.com…

H&F writer Eva Gizowska tries a Russian bathing experience What? Parenie; three-hour session, including Parenie Rejuvenating Thermal Venik Massage, Honey and Salt or Coffee Scrub, Body Wash with Birch and herbal tea, from £90. Where? Banya No 1, London; gobanya.co.uk. ‘Arriving at the authentic Russian Banya (steam baths), I kick off with a glass of Kvass, a liver-cleansing drink made from organic rye bread, honey and beetroot. So far, so Slavic. I spend the next 10 minutes sweating it out in the steam room, wearing a felt hat (to stop my head from overheating). After a quick shower, I’m scrubbed with honey and salt and hosed down. Back in the steam room, I lie down, with my face and feet in a bed of birch, oak and eucalyptus leaves, while…

Want to keep your coloured hair healthy and stronger for longer? Hate it when your vibrant colour fades? If you’re looking for ways to care for your colour with every wash, look no further. We’re offering three readers a chance to win a Naturtint Haircare bundle, worth over £50 each! This fantastic aftercare and styling bundle includes the Naturtint Vital 5 Hair Mask, 3 in 1 Restructuring Spray, Anti-Ageing CC Cream and Styling Mousse, plus the Colour Fixing Shampoo and Protective Conditioner. Naturtint is committed to delivering naturally better hair colourants, and the Naturtint Aftercare & Styling range is enriched with plant and seed oils and extracts to help maintain the healthy condition of your hair, giving it illuminating shine and promoting a long-lasting colour. TO BE IN WITH A…

DEADLIFT Expert trainer Jean-Claude Vacassin, owner of W10 Performance gyms, grows your deadlift repertoire 1. THE DEADLIFT BENEFITS: Deadlifts engage more major muscle groups than almost any other exercise, and are one of the safer moves in weightlifting. While performing, you can sculpt your upper body, lower body and back without the help of a spotter. Stand with your feet hip-width apart and your feet halfway under the bar. Grasp the bar just outside your legs, about shoulder-width apart. Bend at the knee, lowering your body until your shins touch the bar (A). Keeping your back straight and the bar resting against your legs, stand up until your hips and knees lock (B). 2. HIGH PULL Benefits: This take on a deadlift movement requires explosive strength to generate speed and…

When did you discover climbing? ‘I was seven and had my birthday party at the Westway wall where I still train. I loved it and seemed to have a natural aptitude, and the instructor told my parents to bring me back. I soon joined the performance squad and coaching programme and I won my first national competition at 11. When I was 15, I became the youngest climber to win a senior British competition and at 16, I was number one in the world for my age.’ How do you feel about sport climbing making the next Olympics? ‘Very excited. It’s a great opportunity to promote the sport. I’ve been inspired by so many Olympic athletes; it’s crazy to think I could become one of them. It means I’m going…

1. HOW WERE YOU INTRODUCED TO YOGA? ‘I did ballet and we had yoga as part of the programme. I got into it mainly for the relaxation and stress reduction – the mental benefits rather than the physical ones – but it really started to become part of my life because it made me feel good. At that point, I really wanted to share it with everyone – friends who were getting stress, pain or anxiety.’ 2. YOU HAVE AN UNCONVENTIONAL WAY OF TEACHING YOGA. WHY? ‘The way I always understood yoga was that it’s “everything together all at once”. It’s insular, and yet there’s this idea of spirituality – that you have to go to this place and chant these things. Really, feeling connected to yourself and feeling good…