Innholdsfortegnelse for March 2017 i Women's Fitness

Is this the year you’re planning to be your fittest ever? We’ve got you covered! Whatever your level or goal, the key to success is having a fun, achievable training plan. So this month, we’ve asked some of the world’s top experts to share their own plans with you. Need to lose weight and get healthy? All you need to do is start walking! Don’t believe us? Just follow the high-intensity walking plan in ‘Stride in style’ (page 56). ‘In six weeks, you’ll have a fitter body and a new-found love for the outdoors!’ says its creator, athlete Lizzie Webb. Want to start running? You’re in luck. Britain’s favourite athlete, Jess Ennis, is training for her first 10K and, alongside our exclusive interview, ‘I just want to be healthy, fit…

‘Most clients come via word of mouth and are seeking rapid body transformation’ ‘We’ve created luxurious gyms that feel like home’ ‘I get up between 6.30 and 7.30am, enjoy a cup of coffee and check my emails (I only eat two meals a day and prefer to brunch around 11am on yoghurt, nuts and berries or poached eggs with avocado). Then I walk my dog and head to work at our most recently opened, award-winning gym, The Clock (theclock.com), in Marylebone, where I’m trying to get everything running smoothly so eventually it won’t need my help. I currently see around eight clients a day for consultations, while managing the 25 staff across our three gyms and still squeezing in client training sessions. My working life is full-on, very varied and…

ʻIn endurance sport, extra weight slows you down. When climbing a 6 per cent incline on a bike, carrying 1kg extra means you have to produce an extra six watts of power! But losing weight while training is complex – when we train, we use carbs and don't want to be under-fuelled. Compromise training and recovery less by aiming to lose a max of 500g-1kg a week (a deficit of 500-1,000 calories per day).ʼ ***…

GO ONLINE Sourcing your workout wear online can be better for your bank balance. Shopping online can save you money because the costs of running a high-street store (electricity, rent, staff) are considerably greater than those involved with running an e-store. Online retailers such as MandMDirect.com have good relationships with fitness companies that enable them to offer daily discounts of up to 75 per cent off popular brands, such as Skechers, More Mile, Elle Sport, Karrimor and Regatta. It’s also worth checking out your favourite brand’s website for exclusive online discounts and voucher codes. Click-click! SMART SAVINGS For cut-price kit, visit bargain stores. Lidl regularly sells a range of exercise gear, from running and cycling clothes to fitness equipment. This month, the superstore launched a New Year fitness range, which…

Protein is the nutrition craze that shows no sign of abating, and now breakfast cereal manufacturers are cashing in on the action. The logic, they argue, is that by eating a breakfast cereal enriched with wheat, soy or dairy protein, you could feel fuller and need to snack less – an idea that does have some potential scientific merit. ‘Protein ranks higher on the satiety scale than fat and carbs, meaning it takes longer for the body to digest, helping you feel fuller for longer,’ says Helen Bond, state registered dietician and spokesperson for the British Dietetic Association. While most people eat more protein than they need, frequent exercisers appear to need more (up to 80g a day) than the average woman (around 45g). But bear in mind that a…

‘Even raw chocolate delivers lots of saturated fat and often free sugars’ SHOULD YOU GO RAW? ‘Raw’ chocolate is a huge (and pricey) trend but, as there’s no official definition of what’s meant by raw, it’s hard to know what you’re buying. The Raw Chocolate Company (therawchocolatecompany.com) doesn’t use temperatures above 42o C while making its chocolate, helping to preserve nutrients such as iron, zinc, magnesium, copper and vitamin C, plus antioxidants. This means it can’t roast the beans, which is commonly used to produce flavour. There’s no alkali processing of beans either – something that’s also used in commercially produced bars to reduce acidity. Alkali processing is the biggest destroyer of cocoa antioxidants that are linked with improved cognitive function and lower risk of heart disease. But are the…

WINTER TONIC Boost your immune system with Virgin Raw Foods Bee Panacea (£40 for 142g, aeviwellness.com ), a blend of raw honey, pollen, propolis and royal jelly, plus 20 organic superfoods. ENERGY BOOST Got a big day ahead? Stay alert with Bee Energised (£11.99 for 20 caps; hollandandbarrett.com ) with organic bee pollen, rose hips, matcha green tea, spirulina, gingseng and B vits. NATURAL BUZZ Swap your coffee for a shot of Durotone ( from £24.99; thecollagenshop.com ), with royal jelly, bee honey, pollen, wheat germ and antioxidants, plus vitamin B12 for all-day energy.…

#1 URBAN HIKER Keen Terradora (£109; keenfootwear.com ) These waterproof, women-specific ‘athletic hiking boots’ fuse style with performance. The soles boast multi-directional lugs for gripping demanding terrain, while the trainer-style looks and light weight are great for urban walks. #2 TRAIL WALKER Salomon Ellipse 2 GTX W (£100; salomon.com ) Super-lightweight, these hiking shoes have been designed with women’s foot shape in mind. They have deep lugs that provide traction on wet surfaces and a Gore-Tex upper, for full waterproof protection. #3 MOUNTAIN CLIMBER Merrell Capra Glacial Ice+ Mid Waterproof (£145; merrell.com/uk ) Providing three times more traction on wet and icy surfaces than other Vibram soles, these are a great choice for winter. An indicator on the sole turns blue…

‘THERE’S A PART OF ME THAT MISSES TRAINING’ Jess Ennis-Hill may have announced her retirement from athletics last October, but the former World and Olympic heptathlon champion is keeping busy. ‘I’ve always had structure in my life and I like to plan what I’m going to do,’ she says. ‘I go for a run at a particular time each week with my sister. I also run with one of my close friends once a week, plus do circuits with my husband Andy. Of course, I loved going to the track and training with my group, but it’s different now. I’ve got lots of time to do different things. Reggie [Jess’s two-year-old son] and I go out and do lots of things together. I can see a bit more of my…

Thanks to technological advancements (aka the internet), a record number of us now work from home. According to a 2016 study, 1.5 million of us have shunned commuting, colleagues and having an IT team on tap for the flexibility of the home-office life. The only problem is that your home office needs to be a practical space that not only inspires you to work, but also keeps stress levels at a minimum. We spoke to Kristina Karlsson, kikki.K founder, for her ultimate design solutions. ‘You spend a lot of time at your desk space, so treat it with some importance and consideration. Why not invest in stationery that reflects your personality and tastes? It makes it more fun, and the positive energy created will make you a more efficient worker,…

There’s no better time than a new year to break out of your beauty comfort zone: treat yourself to a new pot of joy, discover a ‘wow’ product, or revamp your beauty and makeup regime so they’re as fit as you are this year. With an array of innovative new ingredients, cutting-edge technologies and expert insight to explore, the latest products are set to become your new beauty essentials – enjoy the results! 1. MORAL MAKE-UP The future is bright for vegan make-up – products that don’t contain any animal-derived ingredients and are cruelty free. Not long ago, the choice was limited to timid shades for barefaced beauties, but now heaps of brands are launching free-from products that pack a bolder punch on colour and formula. Try one of these…

POWER PANTS Sweaty Betty Contour Crop Workout Leggings, £50; sweatybetty.com WRAP IT UP Jogha Onyx Jungle and Nude Reversible Jacket, £86; fashercise.com CUTE CROP Varley Alpine Nightstalker Crop, £65; varley.com DRINK IT IN Active in Style Good Things Water Bottle, £14; activeinstyle.com UNDER COVER Reebok Hero Power Spike Sports Bra, £39.95; reebok.co.uk HOT FOOT IT Asics Gel-Fit Yui Trainers, £80; asics.com SHORT AND SPORTY RI Active Camo Shorts, £25; riverisland.com WE LOVE Flexible and lightweight, these trainers provide great freedom of movement and cushioning.…

Abigail Butcher tries a rejuvenating leg treatment What? Capri Palace Leg School; 75-minute treatment costs £220. Where? Grace Belgravia, London (gracebelgravia.com). ‘This pioneering treatment consists of a series of mud packs, cold bandaging, hot and cold hydrotherapy and massage to encourage lymphatic drainage with the intention of boosting metabolism, reducing cellulite and the appearance of surface veins, while tightening skin on the legs and energising the whole body. With any luck, you’ll lose inches, too. The treatment begins with having thick, medical ̒mud’ smeared onto my legs. The combination of vitamins, minerals, plants and herbs is designed to boost circulation, invigorate the venous walls and decongest sluggish, tired legs but it’s also seriously cooling. After 20 minutes – during which time the therapist gave me a lymphatic massage to encourage…

Steam your vegetables – water-soluble vitamins (Bs and C) leech out of your food when it’s boiled. Don’t assume meat is unhealthy – it provides a broad spectrum of vital minerals, including haem iron and zinc. Micronutrients (vitamins, minerals, trace elements and phytonutrients) are destroyed by heavy processing – aim to have at least one salad a day. Levels of selenium are seriously lacking in the west – eat more Brazil nuts and boneless turkey. Replace sugar with stevia – it has zero effect on your blood sugar. It’s sweeter than sugar, so use it in smaller quantities, or it will make the food taste bitter.…

Want to boost your performance while improving your health? Leading sports nutrition brand PhD has launched a new range of Natural Performance products and it’s offering H&F readers a huge 20 per cent off the range. The new PhD Natural Performance range offers the perfect natural alternative for anyone committed to achieving peak performance as part of their training. Based on plant-based superfoods and free of additives, it can help you perform at your best, recover faster, or simply look better and tone up in a healthy way. Choose from five exciting products: Protein Superfood – a blend of super-healthy greens, plant proteins, whole foods and a fruit and berry blend; Performance Greens – a natural blend of greens and fruit extracts to boost your daily intake of super greens;…

CURTSEY LUNGE REPS: 6 (REPEAT FOR 3 MINS) Build thighs of steel with this twist on the classic lunge Stand with your arms by your sides and your feet hip-width apart. Step your left leg behind you and to the right, so your thighs cross. Bend your knees as if you were curtseying (A). Return to standing (B). Repeat, stepping your right leg behind (C). Complete six reps on each side, then rest for 10 seconds. Repeat for three minutes. AIR SQUAT REPS: 6 (REPEAT FOR 3 MINS) Strengthen your legs and butt with this classic bodyweight bend Stand with your feet hip-width apart, your toes slightly turned out and your arms down by your sides. Engage your core muscles and keep your chest up by pulling your shoulder blades…

RAB WOMEN’S VAPOUR-RISE PANTS £90; cotswoldoutdoor.com ‘Want to stay cosy on a chilly hike? These winter-weight (490g) softshell pants fit the bill. Designed for ultimate weather protection, these are wind- and water repellent and breathable. The micro-fleece liner and two-layer, quick-drying Vapour Rise system with Pertex Equilibrium softshell outer fabric kept out the chill without me getting sweaty. Stretch panels on the knees and bum made them easy to move in. There are two hand pockets, a zipped thigh pocket, zipped thigh vents, reinforced areas for use with crampons, belt loops, hem drawcords and reflective trim. Available in black from size 8 to 16.’ PERFORMANCE ✶✶✶✶✶ STYLE ✶✶✶✶ MAMMUT RUNJE PANTS £90; mammut.com ‘These lightweight (310g), warm-weather hiking pants pack down small, making them ideal for travelling with – or…

‘I’d always been a size 12 or smaller, but a couple of years ago, I ballooned to a size 18. I was studying finance law at King’s, had two jobs and was in the process of setting up a business as well. Everything got on top of me. Then, in 2015, I saw a photo of myself from a night out on my birthday and it hit me – I was the biggest I’ve ever been. I just thought, “Oh my God, I have to do something; this is not on.” ‘I didn’t go to back to the gym straight away. I knew if I tried to do everything at once it would be an epic fail and I’d give up. But my sister told me about the app My…

BANISH DRY SKIN Repcillin’s Soothing Body Oil for Sensitive Skin with Crocodile Oil is based on antimicrobial and anti-inflammatory crocodile oil and is designed to reduce epidermal irritation. Ideal for people with eczema, dry, damaged and ultra-sensitive skin. £45 for 120ml; repcillinpure.co.uk. BURN MORE FAT Nutravita’s Vita Drops are a potent blend of naturally occurring ingredients that help promote the body’s natural ability to burn fat and consume more calories. For best results, take with a well-balanced diet and dedicated exercise schedule. They cost £29.99 for 50ml; nutravita.co.uk. EAT POWER PORRIDGE An innovative raw and organic health-food brand, The Raw Fix, specialises in vegetable-based breakfast foods and snacks. Vegetables are air-dried at low temperatures to give an unparalleled vitality and taste. Power porridge costs £2.99 for 60-72g; therawfix.co.uk. FEEL DIVINE…

1. HOW DID YOU GET INTO SKIING? ‘I started skiing aged eighteen months as my dad had been a rugby player and my mum a swimmer and they weren’t allowed to ski during their sporting careers, but it became their passion after they finished competing. I also have older brothers and wanted to do what they were doing and try to keep up! I joke that I have my dad’s glutes and my mum’s lungs so I was made to be a skier!’ 2. WAS IT HARD TO RETIRE FROM RACING? ‘Yes! I retired in 2014 after the Sochi Winter Olympics (her fourth Winter Olympics). I wanted to do one more, but was told by my doctor that I could risk having to get my lower leg amputated if I…

STAR LETTER SWEET DREAMS Thank you for your excellent article, ‘Sleep tight’ (Jan/ Feb issue). I’ve slept poorly and felt tired for a few years, and it’s always worse in the winter. I’ve tried many ways to get more sleep, but all to no avail. Your feature included lots of helpful ideas I’d never tried before, such as increasing the amount of time I spend exposed to daylight, particularly first thing in the morning. I now get up every morning before work and go for a run. I slept for six hours last night and that’s a great improvement already. I’m making other changes you suggested, too. Dee Colworth, Cambridgeshire GOING VEGAN ‘I’ve wanted to go vegan for some time, so I was really pleased to see your feature ‘The…

REIMAGO £39; snowandrock.com Attach to clothing to collect movement data. The ReimaGO app has a cute virtual character, target levels to reach and a scoreboard where parents can set rewards. VÍVOFIT JR £79.99; johnlewis.com As well as tracking steps, and sleep, this band comes with a parent-controlled app that boasts mobile adventures and step challenges. You can even swim with this one. THE MOVER £50; johnlewis.com Made for youngsters aged eight and over, this kit enables kids to build and code their own activity tracker (yes, really – and apparently it is really simple to do!).…

‘If you don’t get the hormonal buzz from activity, you can do other things to boost your motivation’ LEARN TO LOVE EXERCISE Hate exercise? Don’t feel bad about it. The latest research from the American Physiology Society suggests it could be in your DNA. The effect that genes have on our physical response to exercise – whether we garner better results from power or endurance activity, for example – has been well researched in the last few years, helping many of us uncover the best diet and exercise regimes for our body. And now scientists are discovering that DNA could alter the psychological response we have to activity, too. While some people feel a sense of satisfaction after clocking gym time, the study reports that others don’t. It all comes…

SOUND BITE ‘Your diet is like a bank account. If you want chocolate cake for breakfast, that’s what you should have. Then for lunch, have a salad.’ Bethenny Frankel DRINK FOR HEALTH Have you resolved to drink healthily in 2017? Here’s some extra motivation – new research confirms it will help your heart. Researchers at Pennsylvania State University and Kailuan Hospital in China measured people’s alcohol intake and ‘good’ cholesterol levels over six years. In women who had half-to-one drink a day, levels of HDL, which would be expected to fall as the years go by, fell less significantly than in heavy drinkers or never-drinkers. How exactly this reduces heart attacks and strokes is unknown, and regular exercise is an even better way to boost HDL levels, but it’s another…

FUEL 10K PROTEIN BOOSTED WHEAT BISCUITS £2.80 for 24 biscuits Per two-biscuit serving (40g): 136 calories, 7.6g protein, 1.4g sugar, 4.4g fibre, 0.8g fat, 0.24g salt. Vitamin fortified. This is marketed as a product you might eat before a hard workout, but it’s very similar to Weetabix Protein (below). The protein here comes from soya rather than wheat, which could arguably give it the edge as there’s a more biologically complete mix of amino acids in soya protein. The fibre content is higher too. 9/10 MORNFLAKE GO! HIGH PROTEIN PORRIDGE £2.39 for 8 sachets (288g) Per 36g sachet: 133 calories, 7.6g protein, 0.3g sugar, 2.9g fibre, 2.9g fat, trace salt. Not fortified. 12 per cent soya protein isolate bumps up the protein content of this sachet…

BREAKFAST ‘I’m a real morning person, so I’m up by around 5am. Breakfast is often something simple, such as poached or scrambled eggs with avocado and tomato on toasted rye bread. I’ll add baby spinach if I have it, and a squeeze of lemon. I might have a Greek coffee too, if my grandpa makes it for me. Then, if I’m in Adelaide, I head to my studio to train clients. I tend to have one or two snacks during the day. For my mid-morning snack, I might eat some berries with yoghurt. Then, in the afternoon I may have some tuna on crisp breads or sliced vegetables with homemade houmous.’ LUNCH ‘If I have the time to make lunch myself, I love to knock up something like a Yiros-style…

THINK POSITIVE! Want to live a long life? Then look on the bright side! New research shows that people with a positive outlook are less likely to die prematurely. US scientists from Harvard University analysed data from around 70,000 women. Those who were most optimistic were 16 per cent less likely to die from cancer, 38 per cent less likely to die from heart disease and 39 per cent less likely to die from stroke than those who were least optimistic. It seems healthy behaviours only partly explained the association and optimism may have a direct influence on the body. 1hr OF YOGA every day can significantly reduce blood pressure, and may prevent the development of hypertension.* DO YOU NEED A DECHOX? Still finishing those Xmas chocolates? Want to lose…

HAPPY ARMPITS! Natural deodorants have come a long way since salt rock crystals. Now, if you want to avoid aluminium chlorohydrate (the controversial ingredient in conventional antiperspirants that stops you sweating) reliable alternatives are finally here. Aurelia Botanical Cream Deodorant (£18 for 50g; aureliaskincare.com) works brilliantly, even during intense workouts. Or, if you can’t get used to applying a cream, Schmidt’s (£12.50 for 75g; abeautifulworld.co.uk) does a version that comes in a stick. Alternatively, Neal’s Yard Remedies’ pleasantly scented, effective Roll On Deodorants have essential oils and bamboo powder (£8 for 50ml; nealsyardremedies.com). CELEBRITY CORNER ‘ I love this face polish – it instantly relaxes me with a beautiful scent and gorgeous texture.’ Madeleine Shaw, nutritional health coach EXPERT TIP ‘The Organic Pharmacy Sweet Vanilla Dry Oil (£35 for 100ml;…

‘Buy live or “bio” yoghurt that’s unsweetened and organic if you can. Choose full-fat – avoid low-fat or flavoured varieties as these will contain added sugar’ Chances are the only time you think about your gut is when there’s something wrong with it. But, this year, all that’s set to change. ‘The gut is probably the most exciting subject in health right now,’ says H&F nutritionist Amana Hamilton, coauthor of new book The G Plan Diet (Aster, £8.99). Indeed, a mountain of research now shows that gut health is the key not just to good digestion, but to your weight, energy levels, immunity, brain health and wellbeing. ‘Healthy bacteria in your gut help you digest food, protect you against pathogens, provide essential nutrients, enzymes and hormones and train your immune…

MUMMY WALK AND TALK greenwichpilates.co.uk Organised by Buggy Runners, this group meets in a London park once a week for a 45-minute walk led by a qualified running coach and PT. There’s always a coffee and chat afterwards, plus membership is free. FIT MUMS WALKING GROUPS fitmums.org.uk/fitness-walk If it’s a power walk you’re after, Fit Mums – which began in East Yorkshire and runs from Hedon, Cottingham, East Hull and York – offers speedy weekly walks of two to three miles. Membership is £35. MERSEYSIDE MUMS’ WALKING CLUB merseysidemumswalking.co.uk Merseyside Mums’ Walking group runs a weekly walk around the parks of Liverpool, Sefton and Calderstones, plus Crosby and Formby beaches. Free to join.…

DO CIRCUITS. Circuits are a great way to keep fit and tone everything. Try bodyweight circuits – you only need a bench and a mat to work your body really hard! Aim for half an hour, doing moves that work every muscle group, rather than one specific area. LIFT WEIGHTS. I’ve been lifting weights all my life and I’ll carry on doing lots of squats, as well as gentle upper-body weights. Go running. It’s a great way to stay in really good shape. Running is a full-body workout and you’ll feel so amazing after you’ve done it. ENJOY IT. Don’t make exercise feel like a chore or feel that you’re under pressure to do it. If you have a specific target, enjoy what you’re doing. The VitalityMove events aren’t competitive.…

Technogym Wellness Ball (£260; technogym.com) Swap your office chair for an exercise ball to engage your core muscles and help ease lower-back troubles. The Technogym Wellness Ball is made from a dense, breathable material that stops it from rolling around – perfect for the office. Varidesk Pro Plus 36 (£335; uk.varidesk.com) Easy to install, the Varidesk has a button on either side that enables you to move your desktop up to a standing position. Standing can help eliminate neck and back pain, as well as get blood flowing around your body. Penclic Mouse (£49.98; posturite.co.uk) Shaped like a pen, with the scroll wheel located in the middle of the device, this unique computer mouse can help combat repetitive strain injuries. It means you’ll be working in a much more natural…

1. ROMANIAN DEADLIFT BENEFITS: The Romanian deadlift is a great exercise to strengthen not only your hamstrings, but all the muscles in your posterior chain (your glutes and lower back, too). Hold the barbell at hip level with your palms facing your thighs (pronated grip) (A). Keeping your grip tight and the bar against your thighs, push you hips back, as if trying to touch a wall behind you with your backside. Lower yourself as far as you can while maintaining a natural spine position (B). Pause in the bottom position before driving your hips forward, squeezing your glutes at the top position. 2. SWISS BALL CURL Benefits: Swiss ball hamstring curls are a great way to hit your hamstrings (backs of thighs) as you use them to bend your…

REVERSE LUNGE AND HOP Time: 45 secs/40secs/30 secs Works: Hamstrings, quads, glutes and core Step back into a lunge with your left leg (A). Swing your left leg forwards and hop up on your right foot (B), then land back in a lunge, Repeat, lunging back with your right leg. MOUNTAIN CLIMBER Time: 45 secs/40 secs/30 secs Works: Obliques, abs, lower back, triceps, shoulders and legs Start in a high press-up position, with your arms straight and your body in a straight line from your shoulders to your ankles (A). Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can (B). Return to the starting position, and repeat with your left leg (C). Continue alternating as fast as you can,…

Add flavour and nutrients with these quick tips PARMESAN: A dessert spoon of grated Parmesan adds an eighth of your RDA of calcium. Try it on butternut squash soup. HERBS: Boost your vitamin C and antioxidant levels with fresh herbs such as parsley, basil and chives. GREEK YOGHURT: A swirl of 0% fat Greek yoghurt tastes great with spicy soups and bumps up the protein and calcium content. LEAFY GREENS: Wilt spinach, kale or rocket into a lentil, bean or vegetable soup to add extra fibre, vitamin C and colour. EGG: Soft poach an egg in your soup or whisk and drizzle for an Asian twist to add protein and vitamins.…

LOADED SWEET POTATO SKINS, TUNA, TARRAGON AND TAHINI Serves 2 2 sweet potatoes (about 300–350g each) 120g tinned tuna, drained 2 tbsp tahini 1 lemon, ½ juiced, ½ sliced into wedges ½ small red onion, peeled, halved and finely chopped 1 tbsp tamari 1 tbsp apple cider vinegar 1 sprig of fresh tarragon, leaves finely chopped, plus extra to serve 2 large handfuls of watercress Extra virgin olive oil, for drizzling Sea salt and freshly ground black pepper 1 Preheat the oven to 200ºC/gas mark 6. Line a baking sheet with greaseproof paper. 2 Make insertions in the sweet potato with a knife. Place on the baking sheet and cook in the oven for 45 to 60 mins, or until soft. 3 While the potatoes are cooking, mix the tuna,…

Shona Wilkinson at SuperfoodUK.com ‘If you want to give up drinking but aren’t sure you can last, try a powerful new reminder system. Change your passwords so you have to type “Gosober17” or “Idontdrink” each time you log into your social media, email or workspace. This will remind you of what you’re achieving every day. And do your social media photos of you include lots of pics with drinks in them? Find new photos to show the world that drinking isn’t the most interesting thing about you.’…

1 WORKLEISURE WEAR Athleisure morphs into office-appropriate attire, so expect to go to work in the same clobber you can feasibly wear in your Pilates class or at least do your warm-up in comfortably. We love ADay: thisisaday.com. 2 TIME OF THE MONTH 2016 saw a campaign for menstrual-leave and several start-up firms in the US selling organic, beautifully packaged tampons and other sanitary products by post. This year, look out for similar initiatives this side of the pond, along with less shame and more honesty about what how your periods reflect your overall health. Check out totm.com. 3 ADVENTUROUS HOLIDAYS Adventure travel has gone up 65 per cent in the UK over the past four years, reflecting a global trend that’s set to continue. ‘Adventure tourism is expected to…

CLEAN BEAUTY by Elsie Rutterford and Dominika Minarovic (Square Peg publishing, £18) Discover the delights of making your own natural beauty products with stylishly presented recipes. THE NATURE OF BEAUTY by Imelda Burke (Ebury Press, £20) Develop a deeper consciousness about beauty regimes by understanding how your skin works and how to go natural using Burke's insight into ingredients, products and techniques. ESSENTIAL OILS by Nealʼs Yard Remedies (Dorling Kindersley, £16.99) Over 80 essential oils are profiled with properties, aromas, benefits and uses, plus advice on how to integrate into your beauty regime.…

Helly Hansen Warm Freeze ½ Zip (£70; hellyhansen.com) This baselayer boasts an excellent wicking inner and cosy warm and breathable Merino outer to keep you super comfortable on winter hikes. Rohan Women’s Trailblazers (£79; rohan.co.uk) Lightweight and stretchy, these hiking trousers even boast an insect shield treatment to ward off midges! Black Diamond Iota Headtorch (£40; cotswoldoutdoor.com) Perfect for early morning power walks, this headtorch is small and light with a battery life of up to 40 hours. The beam can reach up to 30m. Glenmuir Long-Sleeved Compression Base Layer (£20.99; sockshop.co.uk) This boosts blood flow to support muscles, while the four-way stretch material allows you to move freely. Haglöfs Essens Mimic Jacket (£180; cotswoldoutdoor.com) Beat the elements in this synthetic down coat. It’s made with Haglöfs’ new QuadFusion Mimic…

‘AN INCREASING NUMBER OF OFFICE STAFF REPORT FEELING STRESSED’ Working through lunch, staying late to meet a deadline or even spending the occasional Saturday afternoon perched at your laptop answering emails... Hardworking habits such as these may seem like the best way to climb the office ladder, but they’re not doing anything positive for your productivity or, more importantly, your health. In fact, not only have studies found that eating lunch at your desk can limit creativity, research also shows that people who work 10-hour days or longer have a 60 per cent increased risk of suffering a heart attack. Perhaps too much time spent sitting down is to blame. Recent data from the American Physiological Society shows that, even if you clock 150 minutes of moderate-intensity exercise each week,…

MINDFUL MEDITATION A meditation session may take a mere few minutes. It could be just what the doctor ordered to help you re-focus. Try the Headspace Guided Meditation and Mindfulness app (free from iTunes). UNI-TASK Don’t multitask. Multitasking can reduce productivity by up to 40 per cent. Plan your day and focus your attention on one task at a time. By prioritising jobs, you’ll perform far more effectively. MINDFUL EATING Eat with intention. Cultivate an awareness of how your body and mind are feeling, or if you’re using food to satisfy your needs. Before snacking, ask yourself whether you’re physically hungry or just stressed.…

Of all the questions put to the Medicinal Chef over his years of practise, the advice most people want from Dale Pinnock, he says, is how they can put together a healthy diet plan. And with two degrees (in human nutrition and herbal medicine), plus a post-grad diploma in nutritional medicine, he should know. Enter his new book, How to Cook Healthily (Quadrille, £20). Fuelled by his disgust at the over-abundance of nutrient-poor and sugar-/salt-laden convenience foods currently on the market, Pinnock is on a mission to teach the nation how to prepare meals that will cut through the latest food crazes and fad diets. He wants to help people understand which foods are beneficial and why, and just as importantly, find a healthy balance once more. ‘The purpose of…

If you want to create changes in your life that last longer than the average new-year resolution, you’re in luck. Health and wellbeing expert Jessie Pavelka (pavelka.co.uk) is bringing his ‘Four Elements’ concepts to life on his new UK tour. The renowned motivational and life-changing coach will be guiding audiences through an evening of inspiration and learning, introducing you to the tools you need to flourish in 2017. DATES AND LOCATIONS MONDAY MARCH 6  LOCATION: HG Wells Conference & Events Centre, Church Street East, Woking, Surrey, GU21 6HJ. TUESDAY MARCH 7  LOCATION: City Hall, Cathays Park, Cardiff, CF10 3ND. WEDNESDAY MARCH 8  LOCATION: MacDonald Burlington Hotel, Burlington Arcade, 126 New Street, Birmingham B2 4JQ. FRIDAY MARCH 10  LOCATION: St Georges Hall, St George’s Place, Liverpool L1 1JJ. Jessie is giving…

If there’s anyone who can get you into shape, it’s Emily Skye. The personal trainer, model and fitness influencer has amassed an impressive 1.8 million followers on Instagram, where she regularly posts workout videos, inspiring pictures, and before and after shots of those following her hugely successful FIT programme. The results speak for themselves, but Emily admits that the formula for sculpting a great body needn’t be tough. ̒ You have to aim to be the best you can,’ the Aussie star told us. ̒ Don’t focus on trying to be like someone else – you can never be them. I did that for many years and know that you won’t succeed.’ Instead, Emily recommends finding a workout plan that you enjoy: ̒ I’m not into short-term fixes. A lot…

1. FEET Start the move from the ground. 2. CORE Think about using your core, more than your arms. 3. ARMS Finish the move by explosively tossing the ball with your arms at the top. LATERAL BALL TOSS Lateral ball toss is one of the most effective core exercises around, and it’ll raise your pulse, too. This move is particularly good because it works your core as you rotate – something that’s often neglected. HOW TO DO IT • Assuming a solid, athletic stance, stand side-on to a wall that’s 2-4m away with your feet about shoulder-width apart (A). • Using your core muscles, rotate explosively, throwing the ball as hard as you can towards the wall or a partner (B). • Do five repetitions, then change to the other…

Q Help! I’m doing the London Marathon in April but I’ve missed nearly a month of training due to an injury. How can I catch up? A Has your injury now healed? If it’s still problematic, you must shift your gaze from the looming Marathon, even though it seems impossible, and focus instead on full rehab. You need to ensure the injury is resolved and its cause identified so you can take the necessary steps to prevent it reoccurring (which may mean strength or flexibility training, or tweaks to your training programme). Otherwise, the chances are that soon after you launch back into your marathon training, you’ll set the problem off again. But let’s assume that the injury is now safely in the past. You talk about ‘catching up’ –…

KEEP FINE LINES AT BAY Give your skin a glowing, radiant, more youthful appearance with diminished lines, fewer wrinkles and a firmer, more supple feel with this age-revitalising facial oil moisturiser. It’s packed with organic antioxidant herbs such as borage, rosemary and comfrey, plus it carries high levels of Vitamin C, CoQ10 and other potent regenerating antioxidants and rejuvenating fatty acids deep into the tissues where true skin transformation occurs. Stock up now! £110 for 30ml | isunskincare.co.uk FIGHT BLEMISHES Do you have problem skin? This fantastic bacteria-fighting hot-cloth cleanser will cleanse and clear skin, tackling blemished areas and preventing breakouts. Made using only 100 per cent natural oils, it helps balance the skin’s sebum production and promote and maintain healthy skin. Use with a flannel or muslin cloth –…