Innholdsfortegnelse for December 2016 i Women's Fitness

Want to know how to get party-dress-ready in a hurry? Just ask this month’s cover star Lucy Mecklenburgh. When we caught up with the model and entrepreneur on set, she’d been busy juggling her Results with Lucy fitness empire, designing a sportswear collection for Ellesse, filming a fitness reality show and much more – but was still squeezing in a workout four times a week with her PT. Her secret? Ultra-fast HIIT style sessions that tone her body from top to toe in minutes. Turn to ‘How I get LBD ready’ (page 66) to try Lucy’s killer moves and steal her party-season survival tips. At this crazy time of year, we’re guessing you’ll want all the shape-up shortcuts you can get. So in ‘Fat Burn Secrets’ (page 62), we’ve asked…

‘Last year, I had a team of five; now I have a team of 20’ ‘I was shocked to discover there’s a huge part of women’s health that wasn’t talked about’ ‘I wake up at 6.30am, tuck into boiled eggs with toast, then get my two young children ready for school before arriving at my office for 9am. I started my company three years ago with my co-founder Alex Asseily [former CEO of Jawbone]. We wanted to be the first ever global women’s consumer tech brand, launching multiple products that help women find solutions during those disruptive moments in life that happen due to hormonal and physiological changes. When launching our first product, Elvie (£149, elvie.com) – a hi-tech pelvic-floor exerciser – a year ago in the UK and US,…

‘It’s that time of year again – busy diaries, seasonal stress and parties. It can be hard to stay trim, but here are some tips to help. Set a daily date in your diary for a workout. Eat something light before you depart for the office party. If you really need bubbles, put some sparkling water in your vino. Let your hair down on the dance floor – dancing burns calories and tones muscles. And keep fat-storing stress at bay by escaping to a spa this season!’…

Tiredness, shortness of breath, extreme fatigue – these symptoms can signal an iron deficiency. You need about 14.8mg of iron daily, which you can get from foods such as lean red meat, fish, nuts, seeds, egg yolk and fortified cereals. Iron is required to make the haemoglobin that carries oxygen around your body in red blood cells. Iron is also a key component of mitochondria, the cell powerhouses that turn the food you eat and oxygen you breathe into energy. Unfortunately, a lack of the stuff can lead to a decreased delivery of oxygen to muscles, as well as a reduction in your muscles’ ability to make energy. Not good news for smashing gym sessions. And fitness fans need to be extra careful. ‘Iron can be lost through sweating,’ says…

If you’re always worrying about your weight, a Christmas surrounded by delicious and tempting food can be at best stressful and at worst, downright anxiety-inducing. But while there’s no quick or easy fix for deep-seated dietary angst, making a conscious effort to be more relaxed with your food choices can be a big help that – contrary to expectations – is more, not less, likely to see you into the new year with minimal waistline damage. ‘All the reasons why dieting is hard are multiplied over the Christmas festivities,’ says Emma Dunn, a psychotherapist, counsellor and registered dietician (insightfulness.co.uk). ‘But while you’re unlikely to be able to stop your worries completely, it’s worth remembering that weight control will not get better because you had a miserable Christmas full of self-denial.’…

‘Resveratrol can have beneficial effects on blood glucose and insulin resistance’ THE PCOS BREAKTHROUGH If you’re one of the five-to-10 per cent of women diagnosed with PCOS, you’ll be familiar with miserable symptoms such as weight gain, irregular periods, oily skin and unwanted hair growth. But scientists have just discovered a supplement of resveratrol – an antioxidant that’s in red wine – may help reduce the risk of metabolic problems common in women with PCOS. The researchers randomly assigned women with the condition into two groups that were treated daily with either 1,500mg of resveratrol or a placebo, and found that, after three months, those on the resveratrol had a 23 per cent decrease in testosterone levels. As it’s raised levels of this hormone that causes PCOS symptoms, this is…

‘DRAW A LINE ON A PIECE OF PAPER TO REPRESENT A YEAR AND MARK ON IT THE TIME YOU’LL BE CELEBRATING CHRISTMAS. NOTICE IT’S A TINY DOT.’ Yes, it’s the most wonderful time of the year. But you still have to juggle family commitments, work deadlines, crowded shops, disappearing bank balances and that nagging pressure to catch up for a festive drink with pretty much everyone you’ve ever met. Is it any wonder that, according to research by AXA PPP healthcare, a third of us reach Christmas itself feeling utterly wiped-out from the stress of the run-up? ‘For many people, the anticipation and enjoyment of Christmas is overshadowed by stress, exhaustion and illness,’ says Dr Mark Winwood, director of psychological services for AXA PPP. ‘Far too many of us fall…

JO MALONE ORANGE BITTERS COLOGNE, £90 for 100ml; jomalone.co.uk A festive scent of bitter citrus, sandalwood and amber. Rich but wearable – the perfect winter cocktail! ROMILLY WILDE IDLE PERFUME, £130 for 30ml; romillywilde.com A luxurious blend of florals and warm woods, this musky scent uses a high percentage of natural oils over synthetic molecules. LOLA’S APOTHECARY RADIANCE AND PERFUME ON-THE-GO SET, £28 for 3 x 10ml; contentbeautywellbeing.com A pretty trio of pulse-point oils with essential oils and suspended botanicals. Pop one in your bag.…

There’s nothing quite like being in the mountains: crystal clear air, sparkling sunshine, pristine snow and exercise – as well as cheese fondue, vin chaud (or glühwein) and cosy, wooden chalets, of course. However, these days, skiing need no longer mean the same old formulaic holiday – you can combine skiing with yoga, learn how to tackle off-piste in an all-female group or jump out of helicopter at a remarkably affordable price. Here’s our round-up of this season’s top trips and kit to suit every taste. BEGINNERS The lure of the mountains is greater than ever, so now is the time to try skiing. Equipment is lighter and easier to use, resorts have faster lifts, more guaranteed seasons (thanks to artificial snowmaking), better restaurants and more fun at après. And…

Goggles: Different lenses for different lights and conditions are a thing of the past thanks to Dragon Alliance X1s goggles with Rose Transitions lenses (£225; snowboard-asylum.com). Backpack: The Black Diamond Halo 28L JetForce Airbag Rucksack (£849; ellisbrigham.com ellisbrigham.com) offers a chance of survival in an avalanche as it inflates for three minutes, then deflates to create an air pocket. Transceiver: The Mammut Pulse Barryvox Transceiver (£299.99; ellis-brigham.com) is one of the easiest and best avalanche transceivers on the market with great range and marking functions for people you’ve found. Skiwear: Opt for a shell jacket and pants you can use as part of a layering system with down jackets underneath and lots of zips to let in air when you’re climbing uphill. We love the Arc’teryx Procline pant, £240, and…

DROP DIETARY FAT Fat has more calories per gram than carbohydrates and protein, so I don’t eat too much of it. CONSUME CAFFEINE Research shows caffeine may have a thermogenic effect that temporarily raises metabolism. STAY HYDRATED I drink 4-5 litres of water a day, which keeps my appetite in check. DO DAILY ACTIVITY I stay as active as possible, doing house work, cleaning the car, taking the stairs – every little helps. CARDIO IS A MUST I do high-intensity interval training (HIIT) one day and long intensity steady-state training (LISS) the next day.…

If you’ve got work the day after a party, set a time to go home, be disciplined, and stick to it, no matter how much fun you’re having. Getting a good night’s sleep is essential for staying energised. And don’t forget to drink a pint of water before bed to stay hydrated. Always eat healthily before a party and never go on an empty stomach. It’s easier to say no to calorie-laden canapés, and avoid hangovers, when you’re full. When choosing alcoholic drinks, opt for low-calorie versions such as Champagne; gin and slimline tonic; and vodka, lime and soda. When it comes to cocktails, the rule I live by is: if it’s an unusual colour or tastes so sweet you couldn’t drink two, then you know it has too much…

• The Original MakeUp Eraser Wipe away make-up and bacteria after your sweat session with this soft microfibre cloth (£16.50; boots.com). • Popband Active Hair Bands Whether you wear them as arm candy or to keep your hair off your face, these handy ties won’t leave a kink or crease after exercise. (£6; thepopband.com). • SportFX Stamina Mascara For make-up that will stand the test of tough training, check out the new Sport FX range. The Stamina Mascara is absolutely sweat-proof. (£9.99; sportsdirect.com). • Nuvo Sport Fresh Spray This spray banishes nasty odours by neutralising the scent with good bacteria. Spritz onto your kit or in your trainers. (£9.99; nuvosportfresh.co.uk). • Duck & Dry Oomph! Dry Volume  & Texture Spray No time to shower? Jazz up post-workout locks with a…

20%OFF OFF BAMBOO CLOTHING We’ve teamed up with BAM, the UK bamboo clothing company, to offer an exclusive 20 per cent discount on its entire range of stylish women’s and men’s performance and leisurewear for H&F readers! Why go for bamboo? Its natural temperature control and exceptional moisture wicking keeps your skin warm when it’s cold and cool when it’s hot. It’s also antibacterial and great for sensitive skin. As it’s luxuriously soft, it’s as comfortable for just relaxing in as it is for working out in. The winter collection oozes quality, flair and colour. There are baselayers in a rainbow of colours for cold-weather training; featherlight tops for yoga and indoor sessions, perfect for layering with a crop top; and snug cover-ups for pre- and post work out. There’s…

SQUAT JUMP WITH THROW: Stand with your feet just beyond hip-width apart and a dumbbell in your hands at chest height. Lower your hips into a deep squat (A). Jump up while pushing the weight forwards as far as you can in a throwing action (B). Bring the weight back to your chest as you return to the deep squat. Jump up again for 60 seconds. Rest for 30 seconds before tackling the next move. ARM WALK OVER WEIGHTS: Place two weights in line with one another on the floor. Get into a high plank position with your hands under your shoulders and your core engaged (A). Keep your feet firmly on the ground and walk your hands over one weight (B), then over the other. Reverse the movement to…

CHOOSE NATURAL Try this innovative natural treatment from IncaRose Bio Beauty. The single-use tissue face mask has been soaked with serum containing 100% organic plant extracts and extra pure hyaluronic acid. Pick from 10 instant lifting, super-hydrating Bio Masks. Masks cost £6; vitahealthcare.com. TREAT YOUR FEET Perilla’s toasty 90% alpaca bed socks come in a gorgeous palette of colours. Alpaca has higher insulating properties than any other wool but repels odour and bacteria. Gift box options are available for friends and family – everyone loves proper socks! £22; perilla.co.uk. SLIP INTO SLIPPERS New Zealand made, Snuggle Feet Slippers are designed to transport you into pure warmth and comfort with all the natural benefits of NZ sheepskin. Made by hand, with crochet detailing and in two colour options, Snuggle Feet are…

STAR LETTER FIGHTING WINTER BUGS I was most grateful for your Winter Wellness feature ‘Surprise ways to boost your immune system’ (November issue). I started a job as a teacher in an infant school a couple of months ago and have been ill three times already with a sinus infection, a really bad head cold and a sickness bug. Many of the teachers have told me I’ll be constantly sick for the first year. Knowing how to fight this problem was just what I needed... I noted all your clever suggestions and am taking them on board – above all, getting some fresh air and sunshine (cold air won’t give you a cold) is a must! I now volunteer for all playground duties! Thank you so much. Jolene Cooper, London…

THE ULTIMATE PERFORMANCE ANVIL SHOE CLIP (£19.99; ultimate-performance.co.uk )   This LED clips straight onto the heel of your shoe. Choose from a constant or flashing light that’s visible for up to a mile. FIXED WINGLIGHTS (£26.99; cycl.bike)   These handy indicators fit snugly onto the handlebars of your bike and light up with a single tap. With their long battery life you’ll feel safe on the roads all year round. NITE IZE MARKER BAND (£9.95; niteize.co. uk)   This nylon strip is decorated with a reflective pattern and LED lights that will increase your visibility in early mornings and dark evenings. Simply snap it onto your arm.…

‘Virgin Active has just launched a new HIIT water workout called Hydro’ POOL PROBLEMS I’m calling it – swimming has a body image issue. Despite being low impact and a great full-body workout, the activity isn’t gaining rapidly in popularity. In fact, according to 2015 statistics, almost half a million women in England have given up swimming in the past decade because they worry about how they’ll look in the pool. But fortunately, swimming brands, instructors and venues are starting to do something about this. ‘Research tells us that even more women would swim if they felt more comfortable in the pool,’ says Zoggs CEO Mark Hemmersley. ‘This is partly about facilities and the pool environment, but mostly about how women feel when they wear swimwear in public.’ That’s why…

SOUND BITE ‘It’s about taking time before food goes in your mouth to think: “Am I aware I’m eating this? And am I eating it because I’m hungry or to soothe myself?”’ Valerie Bertinelli DROPPED IT? BIN IT Did your breakfast go splat on the floor? A new study suggests that the five-second rule (assuming it will be safe to pick up and eat it as long as it’s before you count to five) means you could be dicing with your health. Investigators from Rutgers University, New Jersey, looked at the transfer of bacteria using a range of different foods, floorings and exposure times. The results? Given the right environment, bacteria can transfer instantaneously. High-moisture foods, such as watermelon, picked up the most bugs. Interestingly, compared with shiny tile or…

1 Put that tin of Christmas chocolates out of reach. Office workers consumed 125 fewer calories per day from a bowl of sweets when it was moved from their desk to the top of a filing cabinet six feet away. 2 Pour crisps and nuts into a few small bowls instead of just one or two larger ones. People consumed 56 per cent more savoury snacks when they were served in two big bowls rather than four half-sized ones. 3 Use smaller glasses to pour yourself wine, and a dessert plate rather than a dinner plate for party food. 4 Sit as far away from the buffet as you can. Research at Cornell University’s Food & Brand Lab found that for every…

BREAKFAST ‘I’m not a morning person, so I start my day with a coffee. Pre-Olympics, I’d have three poached eggs and a piece of toast for breakfast, so I got a minimum of 20g of protein every three hours. When I’m not training, I like cereal. Yesterday I had banana-flavoured Weetabix Minis!’ RECOVERY FOODS ‘I normally have a morning gym session then an afternoon road ride or track session, so I’ll have a mid-afternoon snack. I often have a protein shake and a Nakd bar (£2.75 for 4; Tesco) so I get protein and carbs for recovery.’ LUNCH ‘I have lunch at about 1pm. When I’m training, I’ll eat something such as chicken with rice and vegetables or noodles. I always have a lot of salad or vegetables on the…

SPRUCE ’EM UP, Dry hands? John Masters Organics Lime & Spruce Hand Cream (£14 for 54ml; lovelula.com ) soothes, moisturises and protects hands with organic geranium and spruce needle oils. HOME HELP One for the bathroom. Bjork & Berries Never Spring Hand Cream (£22 for 250ml; spacenk.com ) contains organic sea buckthorn and birch extract to soften, plus aloe vera to soothe. ON-THE-GO SAVIOUR The perfect size for your handbag, Wild Rose Hand Cream (£10 for 50ml; nealsyardremedies.com ) contains wild rosehip seed oil and ylang ylang essential oil to repair needy hands.…

Skiwear: While you don’t want to spend a fortune on kit when you’re new to skiing, don’t skimp — waterproof, warm, specialist clothing is a must. This outfit is ideal. Roxy Snowstorm Jet Ski Jacket, £185, and Roxy Nadia Pants, £125 (ellis-brigham.com). Baselayers: Falke has a great new range of baselayers. The gorgeous merino Wool-Tech Zip Shirt (£85; falke.com) is ideal for moisture management, keeping the chill at bay on cold days while you wait your turn in your lesson. On-the-slopes headwear: Not only is a helmet an excellent piece of protective equipment; it will also keep your head warm. Try the eco-friendly Picture Organic Clothing Hubber 3.0 Helmet (£82.99; snowleader.co.uk). Off-the-slopes headwear: Cosy and fun, beanies are brilliant at keeping your noodle toasty when you take off your helmet.…

You are what you eat In a McMaster University study, 40 men underwent a tough routine of combining a low-calorie diet with a six-days-a-week workout schedule. The men were split into two groups – one consumed more protein than the other. Results show that the higher-protein group lost about 2.5 pounds more than the low-protein exercisers. Sleep deprivation makes you hungry Skimping on sleep to squeeze in a workout? Don’t bother. Research in the journal Psychoneuroendocrinology shows that those who clocked just four hours of slumber showed increased levels of the hunger-increasing chemical compounds called endocannabinoids, and exercising upped the release of this appetite activator by half! Exercise alone isn’t enough A review of studies published in the International Journal of Epidemiology shows there’s mounting evidence an increase in activity…

“I LOVE THIS NEW LOOK FROM ELLESSE” SIT-THROUGH MOVE This one is a great all-body workout, to tighten and tone – perfect for Christmas season! Go onto your hands and knees, ensuring your back is straight, your arms and legs are in line and your knees are bent at 90º, directly under your hips. Slowly bring your knees slightly off the floor, using your arms and abs to keep you in position (A). Feed your right leg through to the left side of your body, keeping the outside of your right leg close to the floor, and lift your left arm off the floor as shown, (B). Return to the start position and repeat on the other side. SQUAT JUMP This will get your thighs burning! From standing, squat…

THE DOUBLE BRAID (1) Create a centre parting. (2) Braid each side from the front to the back, taking sections of hair from the parting and the hairline, incorporating them into the plait with each twist. Secure the ends with a rubber band. (3) Cross both braids and tuck them up into the nape of your neck. Secure with grips. THE UNDERBRAID TOP KNOT (1) Flip your head upside down and, in that position, braid your hair from the nape of your neck to the crown of your head. (2) Flip your head back up, then wrap the remainder of the hair into a messy tight bun on the top of your head. (3) Secure with grips and prepare to get your sweat on. THE SIDE BRAIDED KNOT (1) Divide…

Give yourself an anti-ageing home facial with the Hayo’u Beauty Restorer De-stress Face Tool (£35; hayoumethod.com) and Treat-rite De-stress face Oil (£33 for 30ml). ‘Press-sweep’ the smooth-edged massage tool (made from restorative jade) across areas of your face that store tension – temples, jaw, brow – to ease out stress, release congestion, boost blood flow and stimulate energy points. Known as gua sha, this traditional Chinese therapy is said to give a brighter, more youthful complexion – and it only takes a minute. Used with the fragrant facial oil (infused with lotus flower, lemongrass and frankincense), it’s a lovely ritual to end your day. The new Hayo’u range also includes body oils, bath and shower minerals.…

‘Eat balanced food, follow the seasons, be responsible, enjoy eating, and make room to indulge now and then.’ This is the refreshingly down-to-earth philosophy of Danish chef Trine Hahnemann, author of Scandinavian Comfort Food: Embracing the Art of Hygge (Quadrille, £25). ‘I’m not a fan of food trends that dictate rules about what we should and shouldn’t eat; just keeping up with all the rules is stressful. I juice, I eat grains, meat, fish and lots of cooked and raw vegetables, but I also appreciate cake and a glass of wine.’ Hahnemann’s back-to-basics approach reminds us of generations gone by, when people took time to cook, enjoying the process, and when mealtimes were sociable affairs where people lingered around the table, rather than rushing to prepare something before wolfing it…

Q Which is best for runners – yoga or Pilates? A Runners are notorious for neglecting other activities in their commitment to their sport. But those who do pay attention to strength, stability and mobility have fewer injuries and improved performance. One downside of running is that it’s purely linear in direction so rotation and lateral movement are underused. Also, it focuses almost entirely on the lower body, neglecting the muscles and joints above the waist. Both yoga and Pilates can redress this balance, but their approaches are different. Pilates uses precise repetitions of specific exercises to build strength and improve posture and alignment. It has a strong focus on the core muscles around the trunk and pelvis – a big plus for runners, who often show weakness in these…

Bleary-eyed workouts. Zero motivation. We’ve all been there. But if you’re feeling perpetually pooped and starting to dread your gym time, you could be missing a vital nutrient in your diet – iron. And you’re not alone. According to the latest results from the UK National Diet and Nutrition Survey, 48 per cent of British women aged 11-18 are low in iron, while 27 per cent of 19 to 64-year-olds fall into the same low-intake category. Of course, women are already known to be at a high risk of an iron deficiency because they need more iron in their diet than men; partly as females lose a lot of iron when menstruating. However, fitness fans are now considered to be the new at-risk group. ‘While the studies to date have…

Single-leg squat to calf raise Time: 60 seconds Works: Quads, hamstrings, glutes, calves and core Stand on your right leg, with your left knee bent and arms by your sides. Bend your right knee, and shift your hips back, as you slowly lower down into a one-legged squat, bringing your arms up to shoulder level (A). Drive through your entire foot to come back to standing, and rise up onto your tip-toes to do a calf raise (B). Hold onto a chair or a study object if you need help with your balance. Rotating triceps and shoulder press Reps: 20 (10 each side) Works: Shoulders, biceps, triceps, obliques and core Stand with your feet a little wider than hip width and knees slightly bent. Hold a dumbbell in each hand…

MAGNESIUM You need 270mg a day. What it does: helps turn food into energy, aids muscle function, builds bones. Eat: a can of beans on a slice of wholemeal toast, plus a 250ml glass of milk, 30g almonds and 100g steamed spinach daily. ZINC You need about 7mg daily. What it does: helps build new cells, heal wounds and support the immune system. Eat: a 40g bowl of All Bran, plus 30g cashews and two lamb cutlets per day. SELENIUM You need 60mcg a day. What it does: helps immune system and reproduction. Eat: either 30g of Brazil nuts or a can of tuna each day.…

CRUSHED AVOCADO AND PINK PEPPERCORN TOAST Serves 2 2 or 3 radishes, trimmed and cut into matchsticks 3 tbsp rice wine vinegar 1 tbsp minced parsley Large pinch salt Large pinch sugar 2 or 3 slices sourdough bread 60ml extra virgin olive oil, plus extra to drizzle 1 avocado 40g feta, crumbled Squeeze of lemon juice ½ tsp each pink and black peppercorns, crushed 1 Put the radishes into a small bowl with the vinegar, parsley, salt and sugar. Mix together and set aside. 2 Using a knife or cookie cutter, cut the bread into shapes. Brush with olive oil on one side and crisp in a hot pan, or put in a preheated oven set at 180ºC/gas mark 4, until golden brown and toasted. 3 Peel the avocado, remove…

‘The morning after, go for a gentle run. The movement will get your blood circulating and help speed up detoxification, while the sweating will help you excrete the toxins. It will, however, increase your dehydration, so drink plenty of hydrating fluids before, during and after your run. Don’t fancy a jog? The movement from the likes of yoga and Pilates will also help increase blood flow to all parts of your body, but importantly, your liver.’…

CELEBRITY FAVOURITE ‘My facialist introduced me to Odylique, and now I’m hooked!’ Amanda Seyfried, actress BERRY BEAUTIFUL Berry nails and lips make the perfect party look and online beauty devotees seem to agree. Pinterest, the online pinboard, has noticed annual spikes from September to December in saved images of ‘berry nails’ in recent years. This year the increase is expected to be even higher, so get ready to paint your talons proud and add a matching pout. We love 85 per cent natural Kure Bazaar nail varnish in Phenomenal (£15 for 10ml; lovelula.com). Team with new Smashbox Always On Matte Liquid Lipstick in Girl Gang (£19 for 4ml; smashbox.co.uk) for a matte punch or Glo-minerals Liquid Lips in Black Cherry (£12.99 for 12ml; glominerals.com glominerals.com) for a high-shine finish. Party…

ACE VISION Snow lovers will enjoy a wide field of vision and great comfort thanks to Nike Khyber Goggles’ (£140; shadestation.co.uk) water-resistant polyurethane frame. You can swap lenses quickly to suit changing conditions. SNAP HAPPY This fun Wooden Camera (£27; mollyandthewolf.com) is the perfect accessory for kids on winter walks. Made from solid cherry wood, it has a leather strap, buttons to press and a dial to turn. We want a go! WINTER WARMER Got a running fan to buy for? Try getting them the Priscah Track Jacket from Roxy (£80; roxy-uk.co.uk). Its Aztec print is bang on trend, plus it’s water resistant, partially reflective and comes with comfy thumbholes. HOT BAGGAGE Great for gyming, swimming, biking – the Sweaty Betty All Sport Backpack (£75; sweatybetty.com) will make your fitness…

Skiwear: Whether you’re skiing in Verbier or partying, you need to look slick on and off the slopes. Peak Performance is the iconic Swedish brand, so grab the Lanzo Jacket, £320, and Pants, £250 (snowandrock.com). Base and midlayers: French brand Mons Royale makes merino wool base and midlayers you could wear day or night. We like the Switch Pullover Hoodie, £139.99; and Alagna ¾ Legging, £59.99 (futureproof.life). Socks: Find your ideal pair from Falke’s ski range. The SK2 (£20; falke.com) suits intermediates, as it focuses on warmth and comfort, rather than just performance. Backpack: You’ll want to take an extra layer a muesli bar and water for a day on the piste. Osprey’s Kresta backpacks (from £100; ospreyeurope.com) are their first ski packs with a women-specific fit.…

SQUAT Stand up straight with your feet a little wider than shoulder-width apart, a dumbbell in each hand. Bring your shoulders back and down (A). Squat down as if you’re sitting on a low chair (B). Keeping your chest lifted and core engaged, push your weight through your heels to straighten up. LUNGE Stand with your feet together and hands on your hips (A). Step forwards with your right leg until you’re in a lunge position, with your front leg bent at a 90° angle and back knee nearly touching the ground (B). Explode back up until your back leg joins the front, and step forwards with your left leg. DEADLIFT Stand with feet shoulder-width apart and a barbell at your feet, shins almost touching the bar. Bend down to…

The hardest thing about doing workout shoots,’ says fitness entrepreneur Lucy Mecklenburgh after performing her 20th mountain climber for our photographer, ‘is trying to hold the exercises and not look like you’re in pain. Sometimes shooting a workout is harder than doing the actual thing!’ And she should know. With her online fitness and nutrition company, Results With Lucy (resultswithlucy.com), now in its third year, the former reality TV star is well practised in demonstrating exercises for her 250,000-plus subscribers. But today, just for H&F readers, Lucy’s working up a sweat – and still smiling – to reveal the workout she’ll be using to get Little Black Dress-ready this party season. She’s also agreed to share the wellbeing and fitness tips she uses during the festive period so she (and…

BACK-UP PLAN Choose a crop top with stylish back straps, so you look good from all angles! HAPPY HAIR For all-day hold and humidity defence, try Aveda Control Force Hair Spray (£21 for 300ml, aveda.co.uk) THE POWER LEGGINGS Fact: If you haven’t got a pair of stylish leggings in your workout wardrobe, you’re missing the fashionista’s greatest trick – pairing sexy gym tights with everything from casual tees to silk blouses. ‘It’s all about the footwear,’ says Kristina Carman, CEO of athleisure brand Tiny Fish Co (tinyfishco.com). ‘Heeled ankle boots instantly make a good pair of leggings look sexy, while a funky pair of wedge trainers can keep you looking stylish yet comfortable.’ Chic. H&F LOVES PLAYERLAYER LEGGINGS STUDIO Can’t find your perfect pair of power leggings? Great news –…

H&F writer Julia Coe tries an instant nutrition check What? Oligoscan, £99. Where? Nosh Detox Infusion clinic, Harvey Nichols department store, London (noshdetox.com) 'Do you ever worry your nutrition levels are below par or that you’re overloaded with toxins? Now you can find out in a flash with the new Oligoscan test, a medical gadget that tests for mineral deficiencies, oxidative stress and toxic metal build-up simply by scanning the palm of your hand. 'Nosh Detox, the home detox and weight-loss delivery service has launched this pioneering test at its new Infusion Clinic in the exclusive Beauty Lounge at Harvey Nichols. 'Inputting my height, weight and age into a laptop, my therapist said Oligoscan works using spectroscopy (the interaction of electromagnetic radiation and matter). She hooked up the small spectrophotometer…

Much as we love cold-pressed juices, smoothies and mocktails, sometimes life calls for a proper cocktail. But who wants the sugar hit (did you know the average cocktail can deliver up to half your daily sugar limit?) or the hangover? Happily, Australian chef and food stylist Nicole Herft has come to the rescue with The Healthy Hedonist – 40 Naughty but Nourishing Cocktails (Kyle Books, £9.99), a book of classic drinks made with fresh and healthy ingredients that will give you less of a hangover and more of a health kick. Think Kale, pineapple and mint daiquiri, Peach and chia Bellini and Watermelon mojito. ‘This book shows you that you can enjoy your naughty cocktails in a healthier way!’ says Herft. Growing up in a healthy household where sugar, chocolate…

SHERPA ADVENTURE GEAR NANGPALA HOODED DOWN JACKET £200; sherpaadventuregear.co.uk ‘So light you hardly feel you’re wearing it, this jacket kept me warm on a two-hour windswept walk on the beach. The ripstop shell is coated with a DWR (Durable Water Repellant) finish and is filled with PrimaLoft 750 (70 per cent, 750-fill-power goose down). It keeps 30 per cent of its warmth if it gets wet and dries four times quicker than down. Its secret – non-fluorocarbon hydrophobic chemicals that help the down shed rainwater. The cinched-in hood and hems minimise drafts but here are no Velcro straps on the wrists.’ FEATURES WATER RESISTANCE WARMTH SALOMON NEBULA STRETCH £160; salomon.com ‘On milder days, a lightweight shell should see you through your adventures. Weighing in at just 300g and made from…

‘I was never sporty as a child. In fact, my mum used to joke that I was so slow, I was the only one who didn’t look blurred in sports day photos! But it’s true, I used to be very inactive and overweight – at my heaviest, I was 18 stone – and food was the first and last thing I thought about every day. When I decided to take action, I tried using workout DVDs and then I began running with the Couch-to-5K programme. It worked well at first, but after a while, the weight gradually crept back on. Although running had become my passion, every time I did a marathon the scales would go up because I’d load up with carbs. Even if I was just training I’d…

1. WHY HAVE YOU DECIDED TO TRAIN AS A PT*? ‘I trained with Future Fit (futurefit.co.uk) because I’ve always done talks for social, public and corporate events and often take people out on runs or circuits sessions so it’s good to have a formal qualification and credibility behind me when sharing advice and inspiration. Sport has exploded and more people see sport and fitness as something to integrate into their life. People just need to know what to do and hear good advice.’ 2. WHAT ELSE ARE YOU UP TO AT THE MOMENT? ‘I own a coffee house in my home town of Hildenborough in Kent called Cafe 1809 (after my Athens Olympics running number) that brings in all sorts of people. A lot of cyclists, runners and walking groups…