Innholdsfortegnelse for September 2014 i Women's Fitness

Ah yes – it’s that time of year when the autumn chill and dark evenings conspire to derail our healthy habits. Stay strong! Putting in the effort now will prime your body to power you through winter, looking and feeling your best. We’ve packed this issue with the inspiration and expert tips you need to stay on track. Feeling sluggish? Turn to ‘Your ultimate energy plan’ (page 54) for a 14-step solution to re-charge your batteries and boost your vitality. If you suffer from the autumn blues, research shows 30 minutes’ vigorous exercise three times a week will boost your mood and combat depression. Take your workouts outdoors and the benefits are even greater. So, get your trainers on, embrace the weather and go for an endorphin-boosting run. Our winter…

‘I’m making a list of 50 things to do for my 50th. The Icelandic marathon and the Lakeland 50 have made their way on to it so far!’ – Caroline Lee ‘I’ve just done a Tough Mudder, signed up for a skydive and am doing my first marathon next year’ – Jenny Coulling ‘I did Tough Mudder last year and realised how bad my fear of water was, so started swimming lessons to improve. I’m working my way through a bucket list. Live life like it’s your last day!’ – Nicola Feustal…

RUN FOR YOUR LIFE Running not only boasts fat-loss, aerobic-fitness and muscle-strength benefits, but new research in the Journal of the American College of Cardiology also shows covering fewer than six miles a week can nearly half the risk of death from heart disease or stroke. Did that get your attention? After studying over 50,000 adults aged 18 to 100 for 15 years, scientists discovered runners on average lived three years longer than their non-running comrades. And the benefits were the same no matter how long, far or fast people went. In fact, those who ran for less than an hour a week reaped the same longevity rewards as those who ran longer distances! love We ... TOUGH TRAINERS Music to every CrossFitter’s ears – the grippy, responsive Reebok Crossfit…

“ Chances are you’ve heard of high-intensity interval training (better known by the acronym HIIT to fitness fanatics). With its fantastic formula for fat loss – brief intervals at near-maximal intensity, which uses up oodles of calories – the ‘no pain, no gain’ training method has been hard to miss. CrossFitters love it, weight-loss coaches swear by it and scientists have backed up the many benefits of HIIT training numerous times. HIIT is even ranked as the number one workout on the prestigious American College of Sports Medicine current trends list. However, as great as HIIT is (and it is pretty great) the interval-based method has one downfall – it’s pretty unpleasant. So, is there a way to lose weight, improve athletically and not vomit over your gym kit? Fortunately,…

CREAM OF THE CROP Organic fruit and veg is up to 60 per cent richer in key antioxidants and lower in harmful heavy metals than conventionally grown ones, a new study by scientists at Newcastle University has revealed. The researchers found that organic fruit, vegetables and cereals contain the equivalent antioxidants of eating one to two extra portions of fruit and veg a day. The study, published in the British Journal of Nutrition, shows that organic crops have much lower levels of toxic heavy metals such as cadmium (almost 50 per cent lower). 'This study is an important addition to the information currently available to consumers, which, until now, has been confusing and in many cases is conflicting,' says lead researcher Professor Carlo Leifert. SWEET ENOUGH Sleuth out the sugar…

Makes: 3 cups ‘This is the richest, most divine hot chocolate. I call it volcano because its deep red colour (from beet juice) reminds me of lava, yet its flavourful explosion is focused on creamy chocolate,’ says Morris. • Add to a blender 1 cup fresh beet juice (about 2–3 beets, scrubbed and trimmed), ½ cup raw cashews, ¼ cup cacao powder, 2 tablespoons liquid sweetener, such as agave and 1½ cups coconut water. • Process into a smooth cream and transfer the contents into a soup pot. Gently heat until hot and frothy but not boiling. Serve warm.…

BREAKFAST ‘I drink hot water with fresh ginger every morning to boost my circulation. I’ll then eat scrambled eggs made with two full eggs and two egg whites, avocado, rocket, chilli flakes and a couple of oatcakes. Or I’ll have organic rolled oats with Provamel coconut-rice milk, blueberries, raspberries, raw cacao and almonds.’ DRINKS ‘I try to drink two litres of water every day, but have to keep reminding myself! I have hot water with freshly squeezed lemon daily as well, to balance acidity levels.’ LUNCH ‘Lunch tends to be grilled chicken with a salad of fresh spinach, rocket, grated carrot, beetroot, pumpkin seeds, tomatoes, jalapeños and a drizzle of olive oil.’ SUPPLEMENTS AND JUICES ‘I take Vitamin D3, Multi Vitamins, B+C Complex, Selenium and MorEPA Omega 3 fish oil.…

When you meet someone, how do you greet them? A handshake, perhaps? A kiss on the cheek? Well now researchers from Aberystwyth say the most hygienic greeting is the ‘fist bump’. According to the study, germs spread by knocking your fists together are 90 per cent lower than shaking hands. ‘If the public could fist bump, there’s potential to reduce the spread of infectious diseases,’ said Dr Whitworth, who led the study. Hmm, will it catch on in business meetings?…

How do I complain? If you feel uncomfortable or unhappy with your GP, ask to see another doctor. All surgeries should have a written complaints procedure, but you may prefer to speak to the practice manager first. Many general practices now have a Patient Participation Group that meets regularly to discuss how services can be improved. Ask at reception for details. You can also call the Patients’ Association Helpline on 0845 608 4455. Useful contacts Family Doctor Association; family-doctor.org.uk. Promotes continuity of care. National Association for Patient Participation; napp.org.uk. Works to improve services. Patients’ Association; patients-association.com. Answers queries about the healthcare system. Royal College of General Practitioners; rcpg.org.uk. Professional body for family doctors in the UK and overseas.…

NEW HUES… As autumn and winter days draw closer, make-up hues turn a new leaf. If you’ve had fun with summer’s punchy pouts and bright eyes, now’s the time to turn down the volume, but not the glamour, with warm, sumptuous shades of nude: try cottoned caramels, smooth toffees and bronzed browns on lids or lips. We love Daniel Sandler’s Nude Lip Collection (from £13.25; danielsandler.com), Bourjois Rouge Edition 12 Heures in Beige Shooting (£7.99; boots.com) and Bobbi Brown Smokey Nudes Eye Palette (£48; bobbibrown.co.uk). CELEBRITY FAVOURITE ‘I use the Champneys Mineral Detox range religiously – it’s the perfect post-workout bathroom range.’ – Melanie Sykes, TV presenter & model 3 of the best… INDULGENT COCONUT BEAUTY BUYS SUTI HONOUR COCONUT & ROSES FACE CREAM, £48 for 50ml; suti.co.uk A light…

1. THE HUNDRED Lie on your back with your legs bent, calves parallel to the floor. Engage your abs and raise your head and shoulders off the floor as you lift your legs up to 45° and stretch your arms forwards. Vigorously pump your arms a few centimetres off the ground. Inhale for 5 pumps and exhale for 5, then go slowly back to the start position. Repeat x 5. 2. THE ROLL-UP Lie on your back and reach your arms up and back, elongating your body (A). Draw your ribs in and down, bringing your arms forward and shoulders down. Roll-up, slowly, one vertebrae at a time and reach for your toes, keeping your arms parallel to the ground (B). Roll back down slowly, one vertebrae at a time.…

Ever wished you were one of those runners who could clock a sub-four-hour marathon? Or perhaps you’ve looked on in envy as fellow racers swoosh past with perfect technique. Have we struck a chord? Then it’s time to break out of your comfort zone. The secret to greater speed, strength and stamina is not only to train harder, but also smarter. At least, that’s how the pros do it. A targeted training plan, oodles of mental prowess and a few tactical tricks are what you need. How do we know? Because we asked top runners to reveal their quick fixes to overhaul striding skills. Fast lane here you come! TECHNIQUE DRILLS ‘Speed and efficiency drills may leave you gasping for air, but they’ll help you improve as a runner. By…

2014 has been a very good year for fit fashion - there’s been graphic patterns, has metallics,asheer very good panelling, monochrome fas - and floral s . Fitness brandsthave nseven graced sheethe panelling,of monochrome Vogue. to anbefloral. overshadowed Fitness ,sperformancegtechnology page has also,Vo excuseNthetpun, overshadowed on , and performanceSo technolog s never been exbetter timepunbe come a runner on eaps . Come andrain bounshine So, pavement e’ ver or muddy trail better , we’ve gotbe you covered . Come thisrseason’si bestpavementkit or. muddy trail, we’ve got you covered in this #INDOOR Hitting the treadmill? Go for lightweight kit with cooling technology so you’re comfortable and don’t overheat. #ROAD For road-running you need to think safety, so kit yourself up in high-vis. Opt for cushioned trainers for the harder terrain and…

If there’s one book that could convert committed carnivores to vegetarianism, it’s Green Kitchen Travels by David Frenkiel & Luise Vindahl (Hardie Grant, £25). The second in their Green Kitchen series, Green Kitchen Travels is the journal of an around-the-world trip by the couple and their seven-month-old daughter, Elsa. They slept on a friend’s couch to explore food culture in Brooklyn, hunted for a vegetarian restaurant in Beijing and were mesmerised by street food in Vietnam. By the time they returned home, Elsa was walking, the couple’s minds and bellies were full with food inspiration and they had the genus for a new book. Frenkiel and Vindahl are also the authors behind the hugely successful blog, Green Kitchen Stories, winner of the Saveur Best Special Diets Blog in 2013. Vindahl…

MIA TUI AMELIE £63, miatui.com ‘I’ve had lots of compliments for this roomy bag that’s perfect for those going to the gym before or after work. Everything is kept organised with sections for your laptop, water bottle, pens and phone, plus there are PVC wallets for shampoo and toiletries. Running a quick errand at work or stopping out for lunch? There’s a matching clutch bag inside. This holdall comes in a choice of colours.’ FRANKLIN AND MARSHALL £67, Franklinandmarshall.com ‘If you like simplicity, this one could be for you. This large, patterned carry-all has just one compartment, so it’s probably best suited to beach workouts or a weekend retreat. It would fit into a gym locker, but we’re worried it would quickly get grubby.’ THE NORTH FACE BASE CAMP DUFFLE…

In the first chapter of your autobiography, Close Up (Sidgwick & Jackson, £16.99), you say living in LA influenced the way you dealt with your father’s cancer… ‘I wrote the first chapter in 2007 while he was dying. Living in LA, you’re so influenced by health and fitness and the lifestyle. I met so many chefs and people who have recovered from cancer and I thought alternative medicine and healthy eating was the miracle way to cure it. I wanted the first chapter to demonstrate my dedication to and love for my dad – how I wanted to make those last months bearable, but also how crazy I was to think miso soup would help! I lost the plot, but I think that’s understandable. It’s such a sad illness.’ What’s…

STAR LETTER WEIGHTY ISSUE I never used to feel confident about my figure. Despite being active and eating reasonably healthily, I still felt I wasn’t where I ‘should’ be. I bought H&F for new recipes and fitness regimes to try, but I also came across ‘The new superskinny’ article in September issue. It made me realise losing weight won’t guarantee happiness and, once I reach one weight-related goal, the next one will be waiting to haunt me! I now know there’s more to me than my weight or the size of my dress. I have a new appreciation of the impact of our culture on my self perception and I look at myself differently! Sally Deakin, via email HOME WORKOUTS I like to use the summer to improve my health…

SIGG SUN SALUTATION BOTTLE £17.50; sigg.com Trendy and eco-friendly – it’s easy to see why A-listers such as Cameron Diaz have been spotted with one of these. Perfect for yoga class. PRETTY ATHLETIC WINTER WORKOUT PRODUCTS £42; prettyathletic.com From refreshing shower gel to calming moisturiser, these are the perfect post-workout treats. GYM TOTE EVA BAG £115; gymtote.co.uk This sleek-looking handbag is a gym bag in disguise! It features separate shoe and kit sections, and a top area for everyday essentials.…

Tiptoe lunge Reps: 12, 6, 3 each leg Works: Calves, hamstrings, thighs, glutes and core With a chair in front of you, stand on tiptoes, right foot in front of your left, arms ahead (A). Lower down into a lunge, using the chair to help you balance (B). Once your back shin is parallel to the floor and you’re in a low lunge position, pulse up and down. Keep your heels lifted throughout the move, then repeat on the other leg. One-legged glute raise Reps: 12, 6, 3 each leg Works: Hamstrings, glutes and core Lie on your back, with your arms by your sides with your knees bent and heels resting on the edge of a chair. Raise your left leg (A). Engage your abdominals, then push through your…

Secret sausages These veg- and rice-filled bangers are meat-free sausages at their tastiest – and with only half the calories of standard sausages, they’re guilt-free too. We love the fun vegetable-face packaging and the fact that three count as a veg portion. They cost £3.65 for 240g from ocado.com. Mello watermelon The UK’s only range of raw, fresh melon juice, Mello Watermelon, is ideal post workout. It rehydrates, detoxifies and is rich in potassium and L-citrulline to aid muscle recovery. And the nutrients are preserved as it isn’t pasturised. It’s available at Whole Foods, Planet Organic and ocado.com, from £2.49. Harbour Salmon Co Infusions These marinated salmon fillets come in a clever microwave pack that puffs up and creates a mini steam 'oven’ during cooking. The result is moist, delicious…

H&F TIPS CASHEW NUTS They may be delicate in flavour, but cashews are a nutrition powerhouse, particularly rich in protein, heart-friendly fats, dietary fibre, magnesium and vision-protecting antioxidants. PAPRIKA Made from dried red peppers, a teaspoon of this anti-inflammatory spice is packed with vitamin C, skin-boosting vitamin A and energy-giving vitamin B6. It’s also thought to lower blood pressure. TOMATOES Low in calories and high in vitamins, the tomato’s star ingredient is lycopene – a skin-protecting, cancer-preventing antioxidant that’s released when you cook tomatoes with oil. CREAMY ROASTED TOMATO SOUP Serves: 4 1.2kg tomatoes 4–5 garlic cloves, chopped 3 tablespoons rapeseed oil 75g cashew nuts, plus a few extra 200ml light vegetable stock or water A pinch of sugar (optional) Sea salt, freshly ground black pepper TO FINISH Extra virgin…

‘Sally’s diet is healthy and balanced, so she shouldn’t need all the supplements she’s taking. Her diet already provides plenty of B vitamins and vitamin C and, as the body can’t store these, any excess is excreted in urine. If Sally needs a reminder to drink water, she could try downloading an app such as Waterlogged or Daily Water free onto her phone. The coconut rice milk Sally has at breakfast is much lower in protein than cow’s milk or nut milks, but her diet contains plenty of protein elsewhere so this shouldn’t be a problem. Her diet’s also low in calcium, so if she wants to stick with rice milk, she could try one that’s fortified with calcium.’…

If the thought of exercising in shorts and a vest on a chilly night makes you shiver, then no doubt your skin will suffer too. As warmer layers are promoted to the front of the wardrobe, it’s time to choose harder-working skincare products to protect and nourish against weather damage such as dryness, chapping, flaking and redness. ‘UV radiation, pollution and temperature changes are the most important factors to consider when exercising outdoors,’ explains cosmetic dermatologist, Rachel Eckel. ‘When the temperature drops or humidity’s low, the barrier function of skin can be disrupted and dryness occurs.’ DRY-SKIN SOLUTIONS If your skin’s feeling dry, Eckel recommends using a richer face cream, plus applying a repairing serum twice a day. ‘Look for ingredients such as ceramides and humectants such as hyaluronic acid,…

As autumn turns and the dark and chilly days of winter set in, your energy levels can take a tumble. ‘Sunshine and the number of daylight hours impact on energy and mood, while feeling cold and socialising less drains you and can make you tired,’ says Dr Sohère Roked, GP and author of The Tiredness Cure (Vermilion, £10.99). But before you prepare to hibernate for the rest of the year, listen up! You can stay your energised best throughout winter if you employ a few savvy moves. ‘Energy is controlled by four things: diet, exercise, stress and lifestyle – so if you want to optimise your vitality, you need to ensure you’re eating, working out and living well 70 per cent of the time,’ says Roked, one of only 10…

Whether you’re a running newbie or training for an event, your diet is key to your success. A smart nutrition strategy will help you run faster, recover more quickly and stay injury free. Running burns a lot of calories (a woman of average weight can burn up to 1,000 calories an hour on the flat) so it’s vital to have a healthy intake of calories and nutrients to help your body cope with your training programme. Follow the guidelines below to stay on track and rev up your runs. BEFORE YOU START The backbone of every runner’s training diet should be carbohydrate – it fuels your workouts and promotes muscle recovery. Make sure most of the carbohydrate you eat consists of wholegrains, fruits and vegetables – the less processed a…

WE LOVE... From ballet barre to yoga, this wrap is also great for post-workout lounging.…

H&F’s Mary Comber tries craniosacral therapy What: Biodynamic Craniosacral Therapy Where: Nelsons Pharmacy Clinic, London (nelsonspharmacy.com). Initial consultation £60 for one hour. This gentle bodywork treatment uses the subtlest of touches to rebalance your body’s craniosacral system and resolve physical and mental health. After giving my therapist Joanne a brief medical history, I lay on the couch while she rested her hands on my neck, pelvis, ankles and solar plexus, to assess the flow of cerebrospinal fluid, which bathes the brain and spinal cord. The fluid, which the therapist feels as a pulse, should flow freely around the body, but if it's restricted, health problems can occur. Joanne detected a weak pulse in my leg – probably from an old injury – and also in my solar plexus, caused, she…

Make sure you have a kitchen where you’re staying, either by home swapping or with Airbnb or similar, so you can cook. Do some extra research before the trip to find out what the vegetarian specialties are (all countries have at least a few vegetarian options). Try to find a couple of good vegetarian restaurants before you travel. Contact local food bloggers or Instagramers you know have similar food preferences; they’re often generous when it comes to sharing their favourite tips. Eat what the locals are eating. It’s often simple, basic and fresh food. Try small side-street restaurants instead of tourist places.…

TORA (LEFT): ‘Twenty years ago, I had anorexia nervosa and one of the ways I overcame my eating disorder was running. It gave me a purpose to get healthy again. I was good at running and I knew that, unless I got back to a healthy weight, I wouldn’t be able to improve. For the past two decades, I’ve been fit and active, doing triathlons and have represented the UK in three world championships.’ DONNA: ‘I was at the opposite end of the spectrum. Twenty years ago, I was five stone heavier than I am now. I slowly lost the weight, but not in the right way. I smoked, drank and ate chocolate all the way to a slim, but very unhealthy, me. When I injured my back 10 years…

Ayo is a line of luxurious body products for the body-conscious woman seeking out those little moments of joy wherever possible. Ayo is created specifically for that purpose as the company loves bringing women joy and happiness. The Ayo range makes your skin feel beautifully nourished and helps lift your spirits too, thanks to its vitamins, antioxidants, natural essential oils and mood-boosting ingredients. Furthermore, the range doesn’t contain chemical ‘nasties’ such as parabens, mineral oils or synthetic colours and fragrance. The collection includes The Body Crème – a luxuriously rich texture that cocoons your skin in a soft veil; The Body Cleanser + The Polishing Cloth, which leaves skin hydrated and nourished as it cleanses; and The Body Polisher + The Polishing Cloth, which sloughs away dead cells, leaving skin…

Sally wins a pair of Brooks Adrenaline GTS 14 trainers*, worth £100, and a Moving Comfort Juno Bra, worth £28. These flexible shoes will provide great support and comfort with their adaptable cushioning, and the bra is great for all forms of exercise with its compression style and handy front-adjustable straps. For more information, visit brooksrunning.co.uk and movingcomfort.eu. TALK TO US! We love hearing from you. Email letters@iris-uk.com, Facebook facebook.com/HandFmagazine, Twitter @HandFmagazine. Write to H&F magazine, Iris Publishing, 10th Floor, Marble Arch Tower, 55 Bryanston St, London W1H 7AJ…

Want to make exercise easier? According to research by the British Coffee Association, consuming 3-4mg of caffeine per kg of bodyweight (equivalent to, roughly, two mugs of instant coffee for a 50-60kg woman) one hour before exercise could improve your ability to smash a cycling session, high-intensity run, football workout, rugby match or sprinting repeats. Add that to the fact that caffeine has also been shown to help long-distance fitbies exercise for 30 per cent longer and you’re on to a workout winner. Coffee break?…

Workouts not working? Consider this – if you haven’t mastered the basic bodyweight techniques, you’re not only upping your risk of injury, but also defeating the purpose of doing each move. ‘Correct form is vital to ensure you can reach your full potential,’ says instructor Garry Kerr, head of training at British Military Fitness. ‘Perfecting your technique takes time, effort and, in most cases, coaching from an instructor, but will bring better results in the long term.’ Don’t have a coach to help hone your technique? No problem! Kerr’s made a list of mistakes fitbies often make – and how to avoid them – so you can be your own personal trainer. ‘I see people rushing these moves through, trying to complete as many reps as possible before anyone else,’…

Ever ordered something at a restaurant only to feel a pang of regret when it arrives? You may be less in control of your decision than you think. After analysing 217 menus, a Cornell University study found we’re more likely to order highlighted items or those with a bigger description on a menu. Lead researcher and author of Slim by Design: Mindless Eating Solutions for Everyday Life (William Morrow & Co; £14.80), Brian Wansink, suggests asking the waiter or waitress for their healthiest recommendations.…

There’s nothing like a zingy fresh juice to kick-start your morning on a warm, summer’s day. But as the autumn chill starts to bite, it’s tempting to ditch juices for warming drinks and comfort foods. Yet juicing is a key way to prime your health and boost your defences for winter. ‘The colder seasons are actually one of the best times of year to drink juices,’ says Julie Morris, natural food chef and author of Superfood Juices (Sterling, £10.99). ‘As your immune system takes a nose dive, thanks to dropping temperatures and a never-ending battle against colds and flu, the mega-dose of micronutrients in juices is exactly what your body needs to keep all its systems running at their strongest.’ Happily, there’s a way to have your juice and still…

Amanda Hamilton reveals how to prevent the autumn blues with tasty food “ As the days begin to get colder and the nights draw in, many of us start to suffer from the winter blues. One way to stay more cheerful is to get active – there’s convincing evidence that 30 minutes’ vigorous exercise three times a week can lift depression, and even just a one-hour walk in the middle of the day will give you a boost, according to the charity MIND. But what you eat makes a big difference to your mental wellbeing too – cutting down on refined and processed foods helps, and winter is no time to experiment with faddy diets that could leave you short of essential nutrients. Here are my top choices of foods…

Blame the bacteria! Craving ice cream? It could be down to the type of bacteria you have in your gut, according to a new American study. Research published in the journal BioEssays concludes microbes can influence your dietary choices so you eat the nutrients they grow best on, rather than them living passively on the nutrients you digest from foods you choose to eat. By releasing signalling molecules into your gut, the bacteria send messages to your brain affecting what you feel like eating. But the researchers say you can beat the bacteria at their own game by eating healthy foods for a couple of days to get rid of the troublesome bacteria and favour microbes that like healthy foods. Phew! CELEBRITY QUOTE ‘When you’re trying to lose weight, spend…

Let’s begin with some sobering statistics. One in 10 people who try to see their GP can’t get an appointment at all, according to recent research from the Royal College of General Practitioners. The reason? A huge increase in the number of patients – 4m extra in England alone over the past decade – coupled with service cuts and fewer resources. And when we do manage to secure an appointment, those pressures and cuts mean many of us are seeing a different doctor every time. ‘There’s a wealth of evidence to suggest that continuity of care – seeing a family doctor who knows your medical history, your family, your job – leads to improved care and lower costs,’ says Dr Peter Swinyard, chairman of the Family Doctor Association. ‘But in…

How well are you coping with whatever’s going on in your life? It’s not always easy to gauge your own stress levels and work out whether you need to take action. That’s where the Resilience Snapshot app comes into play. Designed by international stress expert Professor Sir Cary Cooper, it’ll give you an accurate diagnosis of how well you’re bearing up right now. Answer a series of simple questions to find out whether you’re managing well or may need extra support. If you’re stressed, try making a to-do list with the most important things at the top and spend a few minutes each evening deciding the next day’s tasks.…

Kate Hudson has been an H&F favourite for a long time. Not only is she a seriously talented actress, with a Golden Globe win and an Academy Award nomination under her belt, she’s funny, immensely likeable, a working mum-of-two and a lifelong fitness enthusiast. But now, after launching lifestyle activewear brand, Fabletics (fabletics.co.uk), she’s firmly cemented herself on the list of our celebrity health heroes. We caught up with the Hollywood actress and her trainer, Nicole Stuart, to discover the secrets to Kate’s healthy attitude and the Pilates workout that keeps her in such good shape. BRAND KATE Determined to bring stylish, functional and affordable workout kit to the masses, Kate has partnered with fashion subscriptions company, JustFab, to launch Fabletics, a lifestyle and workout wear brand providing personal monthly…

LIGHTBOX Buy this: Lumie Brightspark lightbox, £115; lumie.com Use this powerful lightbox to treat the symptoms of SAD with summer levels of bright light. It will restore your energy, lift mood and boost concentration. CANDLE Burn this: Grumpy Cow Uplifting Room Candle, £30; cowshedonline.com Naturally uplifting and stimulating, thanks to orange and grapefruit, the tangy aroma of this organic candle is stimulating and refreshing. SHOWER GEL Lather this: Jurlique Citrus Shower Gel, £16; feelunique.com Feel energised by this uplifting shower foam. With rosemary and lemon balm to refresh and invigorate your senses, plus macadamia and Jojoba oils to soften and hydrate skin. SUPPLEMENT Swallow this: Wellwoman Boost, £4.95; vitabiotics.com Try this vitamin-and mineral-packed effervescent drink. Drop a tablet in a glass of…

BREAKFAST Water Porridge (75g oatmeal plus 500ml milk or milk alternative) Banana and 25g dried fruit SNACK 25g nuts, 100g fresh fruit Water LUNCH Water Protein: 100g chicken, meat, fish or 2 eggs or 50g cheese; Vegetables or salad. Carbohydrate: 3 slices wholegrain bread or 75g wholegrain pasta, rice or other wholegrains; or 300g potato/sweet potato. Fat: 15g olive/coconut oil or butter; 100g fresh fruit and 125g wholemilk yoghurt. SNACK Banana TRAINING Water POST-TRAINING SNACK 600ml milk/smoothie/flavouredmilk/milkshake DINNER Water Protein: 100g chicken or fish or 2 eggs or 50g cheese; Vegetables or salad. Carbohydrate: 75–100g (uncooked weight) wholegrain pasta, rice, other wholegrains; or 300g potato. Fat: 15g olive/coconut oil or butter; 100g fresh fruit and 125g wholemilk yoghurt.…

Get this – 10.5 million (yes, million) people in the UK run, and one in five Brits jog four or more times per week*. But if you’re mostly logging miles on the roads – and data shows 55 per cent* of us are – you’re missing out. Wilderness routes are exciting, inspiring and sure to test your fitness mettle, plus running off-road offers a host of fitness rewards that you won’t get from jogging on the pavement. For starters, trail running is kinder on your joints, tougher on your core and the undulating terrain recruits a host of small stabilising muscles that road running doesn’t require. The result is that trail sessions burn 10 per cent more calories than running on the road or treadmill. And that’s not all. The…

Keep your head and chest up so you can fill your lungs with air,’ said my bike coach. ‘Every so often, stand up on your pedals to straighten out your legs. Give them a stretch, have a rest from the seat — but don’t wobble.’ We’re halfway up a wide, sweeping and largely traffic-free road, heading to Maroon Bells mountains in Aspen, Colorado — the most photographed location in North America. I’m riding a beautiful carbon-fibre road bike with the latest electric gears, lent to me by the hugely encouraging Glenn Kasin, an elite cyclist with Pros In Motion (aspenprosinmotion.com). The Aspen-based outfit guides cyclists round the mountains in summer and skiers around the slopes in winter – and Glenn is helping me perfect my biking skills ahead of an…

Go from one move to the next. Repeat the sequence three times. As you progress, add ankle weights or dumbbells. SPINE Keep your torso upright and your hips and shoulders as square as possible. ABS Be sure to keep your abs drawn in and your back straight. KNEE As you lunge, don’t let your front knee roll in or out or go in front of your ankle. TOES Make sure your standing foot is pointing forwards. CURTSY LUNGE Reps: 15 each leg Benefits: Targets your lower abdominals. Stand with your feet hip-width apart (A). Then, keeping your weight in your right foot, take a big step back with your left leg, crossing it behind your right leg (B). Slowly bend your knees and lower your body straight down until your…

SPINE STRETCH FORWARD BENEFITS The Spine Stretch Forward eases your back, especially your upper back and neck. It’s a great stretch to do after a long workout or a hard day, as it will also help release tight hamstrings and calves. HOW TO DO IT • Sit on your mat, legs stretched straight in front of you, with your feet flexed, weight in the centre of your heels and feet together or 30cm apart.• Sitting up straight, with your back, neck and head aligned, raise your arms straight out in front of you, so your fingertips are pointing away from your body.• Exhale as you roll forward through your spine, vertebra by vertebra, drawing your abdominals in and keeping your arms parallel to the mat.• Pause for a few seconds, then inhale as you…

Are you a spa lover? During National Spa Week (spaweek.co.uk), November 3–7, 2014, spas and salons up and down the country will be offering you exciting new spa packages, exclusive deals, competitions to win a whole host of spa goodies and participation in a range of fundraising events in aid of this year’s partnered charity, The Macmillan Cancer Trust. We’ve teamed up with award-winning British skincare and spa brand Elemis to give away an Anti-Ageing Hamper, worth over £500, to get you in the mood for more spa pampering. The lucky winner will reap the many benefits of the Pro-Collagen Marine Cream, Pro-Collagen Super System, Pro-Collagen Oxygenating Night Cream, Pro-Collagen Quartz Lift Serum, Pro-Collagen Eye Renewal and the Pro-Collagen Quartz Lift Mask. Formulated and created in the UK, Elemis boasts…