Innholdsfortegnelse for October 2014 i Women's Fitness

Are you back from holiday, fired up to get your fittest ever? Or have you fallen off the fitness wagon after a summer of socialising? Whatever the case, now’s the perfect time to shake things up and find your fitness mojo. A great way to boost your body is to try a new sport. It’s a trick even athletes use, as Olympic volleyball player Zara Dampney reveals in ‘Profile’ (page 122). The amazing athlete recently completed a swimming programme with Speedo to improve her fitness. ‘Swimming has really boosted my metabolism,’ she told us. ‘If you mix things up, it keeps it interesting and your body changes.’ Be inspired by the results in this month’s fashion story, ‘The power edit’ (page 76), modelled by Zara. For more, exclusive, athlete training…

This month Louise wins this pair of Brooks Ghost 7 trainers, worth £110, and Moving Comfort Juno bra, £37. The Ghost 7’s a triple treat of balance, cushioning and comfort, allowing you to enjoy a longer run or simply sprint, while this gravity-defying bra offers no-bounce support, wicking and front adjustability for fuller cups. 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…

love We ... JOIN THE RESISTANCE Are you a home workout queen? Then you’ll want the Fitness Mad Studio Pro Safety Resistance Trainer. Unlike flat bands, this heavy-duty tube comes with a door attachment and is great for dynamic partner drills such as band sprints (Google it). £13.99; fitness-mad.com. SWIM TO SNOOZE The clocks go back on October 26, which could upset your sleeping routine. Luckily, there’s an activity to help you drift off – swimming. A new study by British Gas SwimBritain found a regular dip in the pool could increase the quality of your sleep by an impressive 40 per cent. And if that doesn’t tempt you into the water, the fact that swimming a few laps boosts positivity by 35 per cent might. It doesn’t take long…

“ OK, confess! How long has it been since you hit the gym – one week, two weeks, two months? Don’t feel bad; I get it. While the prospect of wearing a bikini is supposed to send us all into a panic-stricken frenzy that drives our fitness regime into a high gear, sometimes the hot, sweaty days of summer have just the opposite effect – they make us kick back and relax. After all, between beach days and wedding parties, where is exercise supposed to fit in? The good news is that a lay-off from your normal fitness regime doesn’t mean you have to wave goodbye to your abs forever – you can get back on the workout wagon in no time. Here’s how to do a complete 360 on…

The health benefits of avocado are well documented, but for the ultimate nutrient booster, try pairing one with either an orange-coloured tomato sauce or raw carrots. Research conducted by Ohio State University found eating tomato sauce or carrot with avocado can significantly enhance absorption of provitamin A carotenoid (alpha and beta-carotene) and help your body convert these to an active form of vitamin A, which boosts your immune system, skin, eyes and reproductive system.…

We throw away millions of tonnes of food each year, but it’s not just money going into your bin, it’s nutrients too. Some of the waste is food we didn’t get around to eating, but there are many things we don’t eat but could, such as potato peel, fish skins or vegetable stalks – all highly nutritious and tasty. Fashion and fussiness have led to us discarding what can be the best part of our foods. Thankfully, there’s growing interest in using every bit of a plant or animal. Here are a few everyday examples. FISH SKIN Fish skin is enjoyed in many different cultures and contains vitamins as well as collagen, protein and good fats. Oily fish such as salmon has omega-3-rich fat just beneath the skin. So cooking…

Amanda Hamilton surveys the expansive range of nut butters now on sale “ When I was a kid, deciding whether you wanted your Sun-Pat smooth or crunchy was about the only choice to make for nut butters. Now, there’s a whole range of nut butters, from almond to walnut. I find they all taste great spread on wholemeal toast, but they can also add creaminess to a homemade smoothie, add a twist as a topping for porridge and are great spread on celery or apple for a snack. Look out too for blends that offer interesting flavours and a wider range of benefits. Here’s my round-up of nut butter health credentials… PEANUT BUTTER Per 100g: 574 calories, 29.6g protein, 11.6g carbohydrate, 46g fat (8.2g saturates), 8.5g fibre It’s not as…

Use your DNA to plan your diet The Tomorrow’s World of dieting is likely to be gene based if new research is anything to go by. In a study at the University of Trieste in Italy, personalised diets (using analysis of 19 genes affecting metabolism and taste) led to 33 per cent more weight loss over two years than diets not adjusted for genetic make-up. Over the period, those following the personalised diet also saw a greater increase in lean body mass. ‘By uncovering the genetic basis of taste and food preferences, we’ll be able to increase the effectiveness of nutritional interventions,’ says researcher Dr Nicola Pirastu. Sounds exciting. You can already access genetic testing from dnafit.com and diet.com (from £99). {CELEBRITY QUOTE} ‘[Being vegan] isn’t always easy and accessible,…

01 Kick off the month in style by bagging a ticket to the Breast Cancer Care Show at the Grosvenor House Hotel, London, and sip champagne while watching models (who have all been diagnosed with breast cancer) strut their stuff for the very first time on the catwalk. There’ll also be a silent auction. Tickets for this celebrity-hosted event cost from £75 from breastcancercare.org.uk, so buy yours without delay! 02 Researchers at the University of Michigan have discovered that piperine (a compound in black pepper) and curcurmin (in turmeric) can reduce the growth of breast cancer-causing cells. Add turmeric to scrambled eggs, sprinkle it into braised greens such as kale, or use it in soups. 03 Celebrate Friday with a pink occasion. Throughout October, Breast Cancer Care is encouraging everyone…

HOW DO YOU LIKE YOURS? The latest beauty trend for customised products means the choice is all yours. Concoction (concoction.co.uk), a British haircare brand inspired by cocktail mixing, offers four shampoos and eight serum shots to suit different hair types. Pour two SuperSerum Shots (£1.50 for 10ml; thisisbeautymart.com) into a ShampYou shampoo (£11 for 230ml; thisisbeautymart.com) and shake. For make-up, there’s new Revlon ColorStay ShadowLinks (£2.99 each; boots.com), single eye shadows that click together to form your own palette. 3 of the best… NEW MOISTURISERS Boost your skin’s hydration after a sun-filled summer LIZ EARLE SUPERSKIN MOISTURISER WITH NATURAL NEROLI*, £39 for 50ml; lizearle.com With plant-active ingredients including hazlenut oil, calming lavender and antioxidant-rich argan oil plus the uplifting scent of natural neroli, this is luxurious and soothing. BLISS FIRM,…

Join the indoor cycling ranks with our pick of the latest turbo trainers Fitness KICKR £949.99; uk.wahoofitness.com For the serious cyclist, this high-tech trainer boasts 10 resistance levels that can be controlled from your phone! Sync with the Wahoo Fitness app to measure power, speed and resistance. Elite Novo Force Trainer £159.99; madison.co.uk A great entry-level trainer, the Novo boasts a heavy flywheel that makes for a super-smooth ride. Easy to set up and simple to use – what’s not to love? B’Twin Inride Bike Trainer £84.99; decathlon.co.uk This affordable option is great for recovery rides and cycling newbies. Boasting six levels of resistance, it’s also a very quiet trainer.…

1 Bio-kult probiotics, £8.99 for 30 caps; bio-kult.com. 2 Probiotic Plus Intestinal & Digestive Support, £10.95 for 14 sachets; provenprobiotics.co.uk. 3 Advanced Multi-Billion Dophilus, £22.05 for 60 caps; solgaronline.co.uk. 4 Super20 Pro, £14.95 for 60 caps; healthspan.co.uk. 5 Biocare Acidophilus Powder, £22 for 60g; biocare.co.uk. 6 Danone Actimel Probiotic Yoghurt Drink, £2.78 for eight; from supermarkets. 7 Yakult Fermented Milk Drink, £2.75 for seven; from supermarkets.…

WE LOVE: One-stop destination in luxury fashion, Net-a-porter, now offers gorgeous sportswear – hurrah! net-a-porter.com…

SIDE PLANK (VASISTHASANA VARIATION) BENEFITS This move will strengthen your arms, legs and core (with a focus on your oblique muscles) while strengthening your wrists and stretching the entire side of your body. It also tones and invigorates your whole body and will improve your sense of balance. HOW TO DO IT • Lie on your right side with your right hip, elbow and forearm resting on the floor.• Keep your right shoulder in line with your right elbow and your legs straight.• Lift your hips off the floor, straighten your right arm, then extend your left arm up towards the ceiling.• Squeeze your right gluteal muscle and look straight in front of you, not down. MAKE IT EASIER Press the soles of your feet against a wall to give more stability. You can…

‘My mother and grandmother both had breast cancer and when I started nursing I worked on the breast cancer ward, so it’s always been something I’ve been passionate about and familiar with. Then, two years ago, when I was diagnosed myself, I had to go in to my own ward for the surgery. I’d always checked for lumps, but it was a routine mammogram that caught it – I’d had them done since I was 40, because of my family history.’ THE DIAGNOSIS ‘When I found out, it was a bit surreal, but the possibility of getting it had always been in the back of my mind. The cancer was small and we’d caught it early, so I just thought that I needed to get treatment, and get back to…

Have you always been sporty? ‘Yep! Ever since I was about six or seven and beat the boys at sports day! I started playing volleyball when I was 13. At 14, I was playing for the England under-18s and, at 16, I was playing in the senior team. It was just a hobby until I left university; then I started playing full time.’ What does a day’s training involve? ‘I wake up and have breakfast, train on the sand from 10am until 12pm, have lunch, do two more hours on the sand and then do weight training afterwards. During the sand sessions, I work on technique or play a game. There’s always a balance of tactics and conditioning! My partner from London 2012, Shauna Mullin, recently retired, so I’m training…

STAR LETTER THE GREAT OUTDOORS I usually begin my day with a 5-10km run without really pushing myself. However, this morning while flicking through H&F, I was inspired by your ‘Garden Bootcamp’ article. I set off to the local park to try the workout. What a difference! I feel energised and worked muscles I don’t usually use. The high-intensity, short bursts of activity helped me push myself harder and I’m sure will help increase my fitness if I do it regularly. I did attract a few funny looks from dog walkers and morning commuters, but I convinced myself they were just in awe of my sporting prowess! Louise Muir, via email WASHING DEBATE Thank you for your article ‘Getting Dirty’ in the August issue. I was brought up by my…

Love a good tune? Over 80 per cent of us like hearing tracks by original artists when we work out, reports music licensing company PPL. Here are the most popular beats this year*. 01 Gecko (Overdrive) - Oliver Heldens & Becky Hill 02 Summer - Calvin Harris 03 Crazy Stupid Love - Cheryl Cole ft. Tinie Tempah (Club Mix) 04 One More Day (Stay With Me) - Example 05 Wasted - Tiesto 06 I Will Never Let You Down - Rita Ora 07 All Of Me - John Legend (Tiesto Remix) 08 Your Love - Nicole Scherzinger 09 Birthday - Katy Perry 10 Fancy - Iggy Azalea ft. Charli XCX…

iFit Running (Free; iFit.com) Guilty of plodding through the miles? This nifty running app boasts over 30 sessions. It tracks speed, distance, heart rate plus a ‘CadenceMeter’ to coach you to the perfect stride. WatchFit (Free; iTunes App Store) If you find exercise a bit ho-hum, this simple game-based app is for you. Compete with others by following one of the workout plans and recording your activity to clock up points. Workout Plan (£1.99; Apple App Store) Got a fitness plan of your own? Log your exercises on this diary-style app. The weekly to-do list reminds you what your routine is and how many reps and sets to do at the gym. You can’t fail to stay focused and on track.…

FIBRE BOOST Are you getting enough of the rough stuff? Our recommended daily intake of fibre should increase from 24g to 30g a day, reports the Scientific Advisory Committee on Nutrition. This would mean a 75 per cent increase on the current average fibre intake by women, so it’s a challenging new target. Higher fibre intake can help prevent heart disease, diabetes, weight gain and some cancers, but to get 30g per day, you’d need to eat all of your five-a-day, plus two slices of wholemeal bread, a portion of high-fibre cereal, a baked potato and a portion of wholewheat pasta. If that sounds like a tall order, try sneaking a few fibre superstars into your diet. Some top contenders? Fresh coconut flesh, oatbran and raspberries NATURAL NIBBLE We’re giving…

Make stock To get maximum nutrition value from your food, make stock! Save vegetable peelings, onion skins and bones, then boil them up to make a nutritious stock. Boost stews There’s lots of fibre in banana peel and it also contains minerals and antioxidants. So try adding finely chopped banana peel to your stock to rev up soups and stews. Enhance crumble Apple peel is rich in fibre and flavonoids. Add a mixture of grated and chopped unpeeled apple, so you get crunchy chunks and apple sauce to bind it all together.…

BREAKFAST ‘We’re lucky to have our own team kitchen and chef who prepares our meals while we’re on training camp. This means we can focus on our training, both in the gym and on the water. I eat breakfast at around 8am after an hour’s gym session. It’ll be a high-protein- and carbohydrate-based meal to replenish and sustain me for the day’s training out on the water. Typically, this is a slice of wholegrain bread with crushed tomatoes and garlic spread, scrambled egg and lean bacon, with chopped peppers and cucumber. I’d also have a milk protein shake with fresh fruit.’ LUNCH ‘Usually, I eat pasta with meat and veggies at around 10.30am before our sailing training session. Between 11am and 4pm we’re usually training hard on the water so…

From diabetes to obesity, studies show that sitting at your computer all day can have a negative impact on your health. But it’s not all bad news. A team of researchers from the American Cancer Society, University of Texas and The Cooper Institute recently discovered that regular exercise negates all but one of the damaging health effects (HDL cholesterol). They found that 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical exercise every week is enough to combat the other desk job woes, such as obesity, type 2 diabetes and cardiovascular disease.…

When the Tour de France came to Britain this summer, the peloton was flanked by walls of cycling enthusiasts. The public watched hours of live footage, families set up camp on roadsides and city slickers shunned suits for Lycra. In fact, so few people were at their desks when the elites cycled through the country, you’d have been forgiven for thinking it was a Bank Holiday! Reports show over 2.5 million people lined the route in Yorkshire and a further million watched as the cyclists whizzed through stage three in London. One thing’s clear – Britain is now a cycling nation. So much so, that data from British Cycling shows a whopping 132,000 Brits have taken up the sport since winter 2013. But summer is made for cyclists. Winter? Not…

Inov-8’s new clothing range, from £20; inov-8.com Enjoy a CrossFit-style workout? Inov-8 has developed a great new Functional Fitness clothing range in conjunction with athletes such as CrossFit Games competitor, Anna Tunnicliffe. You’ll find breathable, seamless short-sleeved tees; hoodies with inner gridded fabric to trap air and keep your body warm so it can perform at its best; shorts and sports bras. Time for a fitness wardrobe overhaul?…

Former Australian Cosmo editor and author of I Quit Sugar for Life (Pan Macmillan, £14.99), Sarah Wilson may seem a paragon of virtue when it comes to cutting out sweet treats, but that wasn’t always the case. Once a self-confessed sugar addict, Wilson ditched the drug after years of bingeing and guilt-induced fasting led to mood swings, sleep disorders and, eventually, thyroid problems. Quitting completely wasn’t part of the original plan, however. ‘After two weeks without sugar, I felt so much clearer and cleaner, I just kept going,’ she says. And thank goodness she did. The trial not only led to her ‘feeling better than ever’, Wilson also devised an eight-week detox plan to help other sugarbabes turn their back on the sweet stuff. I Quit Sugar for Life is…

If you haven’t used a rope since you were at primary school, you’re overlooking a seriously effective sport – skipping. The low-cost activity involves less pounding than running but with all of the body-boosting benefits – it fires up your fat burners while bolstering your aerobic or anaerobic fitness, whole-body strength and mental acuity. In fact, it might surprise you that just 10 minutes of skipping, at a pace of 10 jumps per minute, produces the same aerobic rewards as a 12-minute run. This explains why so many personal trainers count the skipping rope among their favourite bits of exercise equipment. ‘Skipping can be a very high-intensity cardio workout, making it great for burning calories, shedding fat and raising your metabolism,’ raves top trainer, Scott Laidler (scottlaidler.com). ‘Continuous high-intensity skipping…

‘A body’s made in the kitchen, not in the gym’ – Cara Morris ‘Run like Ryan Gosling’s waiting for you at the finish line!’ – Siobhan Gordon ‘A friend told me to try reverse shampooing – ie condition your hair before you shampoo it. It’s given my hair way more volume!’ – Jessica Kate Bernard ‘Don’t rub your wrists when your spray perfume on them, it rubs off the top notes’ – Sophie White ‘New gym kit can boost your confidence and energy and make you feel more like working out. Yay – get shopping!’ – Elsa Snowden…

If your workout makes you smile, you’re doing the right thing! Fun forms of exercise, such as skipping, playing Frisbee or tug-of-war, burn oodles of calories and, say new findings, are less likely to trigger a post-workout food binge. Researchers from the University of Cornell in the US studied two groups of walkers – one listened to music; the other focused on walking. Those who focused on the exertion ate a whopping 42 per cent more chocolate pudding after exercise. What gives? The experts claim people on an exercise plan often gain weight because they reward themselves by overeating post-workout. Time to find an activity you love!…

Trivia time – what’s one of the most common workout injuries? You may be surprised to hear that the answer is an ankle sprain. It might sound pretty harmless, but statistics show ankle sprains account for almost half of all exercise injuries and regularly side-line fitbies from their favourite activity. The worst news? People with poor balance have two to three times the number of ankle injuries as those with good balance. But, as any good instructor will tell you, a functional training programme will improve your co-ordination, balance and full-body strength to ward off ankle and other fitness-damaging injuries. Enter the latest functional fitness workout – 3D Xtreme, a 50-minute team-orientated class that uses BOSU balance trainers to work every inch of your body. ‘3D Xtreme works on something…

4 squats, 4 squat jumps Time: 40 seconds Works: Quads, glutes, abs, calves and hamstrings Stand as tall as you can with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees (A). Pause, then push back to the start position. Do four of these, then four jumping squats, where you jump as high as you can from seated squat position (B). Continue this four and four pattern for 40 seconds. First position calf raise and biceps curl Time: 40 seconds Works: Calves, thighs, glutes, core and biceps Stand in a ballet first position with your feet in a V shape, so your heels are touching and feet are turned out (A). Holding a dumbbell in each hand by…

1 Salmon and spinach wrap (serves 1; 332 calories) Flake 60g canned pink salmon and mix with 1 tbsp lemon juice, 1 tbsp reduced-fat mayonnaise and black pepper to taste. Place the salmon mixture, plus 40g baby spinach and 40g sliced cucumber, along the centre of a wrap, fold and roll to secure the filling. 2 Mini crab cakes (serves 2; 232 calories per serving) Mix 170g white crab meat (drained), with 1 tbsp mayonnaise, zest and juice of a lime, ½ a finely chopped red chilli, 30g breadcrumbs and 1 tbsp chopped coriander. Shape into six patties and refrigerate for 30 minutes. Brush with oil and fry for three minutes each side. 3 Pilchard pâté (serves 4; 93 calories per serving) Mash 120g of pilchards in tomato sauce with…

SAVOURY BREAKFAST MUFFINS WITH CHIVE RICOTTA Preparation time: 15 minutes Serves: 6 160g wholemeal plain flour 75g plain flour 2 tsp baking powder ¼ tsp bicarbonate of soda 2 spring onions, sliced thinly 60g reduced-fat sliced ham, chopped coarsely 50g chargrilled peppers, drained and chopped coarsely 1 tbsp fresh chives, chopped coarsely 1 egg 250ml buttermilk 1½ tbsp vegetable oil 70g Dijon mustard CHIVE RICOTTA 120g low-fat ricotta 1 tbsp chives, finely chopped 2 tsp lemon juice 1.  Pre-heat the oven to 180°C/350°F. Line six holes of a 180ml muffin tray with large muffin paper cases.2.  Sieve flours, baking powder and bicarbonate of soda into a large bowl. Stir in onion, ham, peppers and chives.3.  Whisk egg, buttermilk, oil and mustard together in a small jug. Pour egg mixture into…

‘To fuel her training, Abby probably needs to eat in the region of 5,000 calories a day! And to get this number of calories just from food is tricky when you’re training, which is why Abby needs energy bars and gels. Training hard puts extra stress on the immune system and Abby can’t afford to be laid low with an infection, so she could eat probiotic yoghurt to help maintain the balance of good bacteria in her gut. Peanut or almond butter on oatcakes are a good energy-boosting snack. She could also try swapping regular potatoes for sweet potatoes, lentils to reduce the GI of an evening meal and quinoa for extra protein.’…

The difference between lust and love is in the eyes, reveals a new University of Chicago study. If your date’s eye patterns focus on your face, then they’re all about the romance, but if they focus more on your body, it could be a case of lust. {CELEBRITY QUOTE} ‘With all the travelling and work, being healthy helps me deal with everything. Having a strength from the core makes all the difference.’ Candice Swanepoel MIGHTY MATCHA When it comes to health benefits, Matcha green tea powder packs a knockout punch. As well as containing 1,384 superfood antioxidants per gram (compared to spinach’s 26), it boosts concentration, is anti-ageing, high in fibre, improves cholesterol balance and strengthens your immune system. Now Bloom has taken matcha to the next level by adding…

Yes, you can train yourself to be happier. The Happify app (free; iTunes) was designed in association with psychologists and neuroscientists, and features exercises designed to make your mood fizz. Start off by taking the quiz to get your happiness score, set your contentment goals, then complete two or three exercises a week to begin feeling better fast. For example, there’s the Uplift game, which involves clicking on balloons featuring positive words to make them rise, and avoiding the sad words. It might sound simple, but the exercises are all based on research into mood improvement and can really make a difference.…

Celebrities make a living with their looks. From their perfectly coiffed hair and toned tummies to their lean legs and pristinely pedicured feet, how the A-list looks matters. Don’t believe it? Google a celeb (go on, do it now) and see how many headlines relate to her ‘slim legs’ or ‘flat abs’. But the polished look doesn’t come easily. How do we know? Second task – Google a photo of your fave celeb from their early days. You’ll see they always look a little more flawless after a team of experts has fixed them up. One of the key members of that team? The celebrity personal trainer. PTs to the stars have overhauled a gazillion bods with their knowhow. Read on to steal their latest moves. #THE INTERNATIONAL ICON ‘Running…

Nite Ize LED SpokeLit Bike Wheel Light (£7.49; gooutdoors.co.uk) Clip this cool LED light onto the spokes of your wheel and watch it create a circle of light as you pedal fast. Drivers are sure to take notice. Genesis Lifebeam Helmet (£199.99; lazersport.co.uk) Stay safe and speedy with this unique helmet, which doubles up as a heart-rate monitor, thanks to its in-built headband. ProViz Reflect360 (£79.99; provizsports.com) Boasting a 100 per cent reflective outer shell, this highly visible cycling jacket is the best thing to be seen in when it’s dark. Tenn Fluid Waterproof Hi-Viz Overshoes (£17.99; tenn-outdoors.co.uk) Not only will your tootsies be warm and dry in these overshoes, but they’ll also be visible from a mile off! CRE8 Bike Pedals (£8.99; halfords.com) These grippy pedals are perfect for…

EAT MORE : Unprocessed, unrefined foods, vegetables, brown rice, oats, fermented dairy products such as natural live yoghurt, garlic, asparagus, leeks, okra, onion, Jerusalem artichoke, radishes, tomatoes, turmeric, cinnamon, nut and seed butters, high-quality proteins, high-fibre carbs, olive oil. Pre- and probiotic supplements. AVOID: Processed food; sugar, eggs, soy, gluten, dairy, or products made with these foods; additives such as artificial colours, preservatives and sweeteners; unhealthy fats such as trans fats and hydrogenated fats.…

REVERSE CRUNCH Reps: 15 Benefits: Targets the bottom of your tummy. Lie on your back with your arms by your sides, or keep your hands behind your head if that’s more comfortable. Raise your legs up, keeping your knees slightly bent and the soles of your feet facing the ceiling (A). Contract your abs and exhale as you lift your hips off the floor with control; your knees will move towards your head (B). Keep your knees at a right angle. Inhale and slowly lower your hips to the floor. TOE CRUNCH WITH DUMBBELL Reps: 15 Benefits: Works your upper abs and stabilises your shoulders. Lie on your back, holding one light dumbbell in both hands. Raise your legs until they’re perpendicular to the floor and extend your arms, keeping…

Ready to up the intensity of your bodyweight training? The best workouts don’t require a lot of kit to make you sweat, and the simple Powerbag – a bag filled with sand – is a great way to add a bit of oomph to your bodyweight routine. Not only does training with a Powerbag challenge your body from head to toe, but it also eliminates the amount of time you spend at the gym waiting for a free machine. This simple resistance tool is a great way to build functional strength and send your cardio fitness through the roof. So, if you’ve mastered the bodyweight basics, read on to take them to the next level. BACK TO BASICS Powerbags condition your body to perform everyday moves (running, jumping, squatting). That’s…

1 MENTAL TOUGHNESS ‘Endurance athletes often perform under pressure, regularly against adversity. What’s more, the dedication endurance athletes display towards realising a goal is absolute – even amateur endurance athletes structure their lives around their sport. By adopting this definition of mental toughness, we remove the demands of winning, a demand only applicable at certain levels and in certain disciplines of endurance sports.’ 2 EXTREME MOTIVATION ‘It’s difficult to be a successful endurance athlete without enjoying what you do. Whatever your sport, the training will be hard. As a result, athletes share one common intrinsic motivation: “Passion. You have to be passionate about what you do and you have to love it,” says ultra-marathon runner Dean Karnazes.’ 3 INTENSE FOCUS ‘Professional athletes are masters at focusing. One of the many…

CASALL HIT FAST TRACK TIGHTS £129; sportswoman.co.uk ‘First of all, the colour of these tights is amazing. Aesthetics aside, the compression technology is also on par. Designed for high-intensity exercise, the AR2 technology and power stretch fabrics accelerate delivery of oxygen to your muscles. After a particularly gruesome HIIT workout – burpees, jumping squats, you name it – I was expecting to ache a lot the next day, but I didn’t. A big (stylish) thumbs up!’ COMFORT PERFORMANCE SWEAT-WICKING BROOKS INFINITI TIGHTS III ‘These tights have a simple and flattering design. They were comfortable and wicked sweat away well. The tights’ subtle compression fabric aids movement, meaning they’re good for everyday use and those who feel they don’t need full-on compression tights.’ COMFORT PERFORMANCE SWEAT-WICKING ODLO 3/4 MUSCLE FORCE PANTS…

Nestled deep within the natural landscape of Pennine Yorkshire sits Titanic Spa (titanicspa.com), a beautifully restored textile mill offering state-of-the-art health and wellbeing facilities. The spa boasts renewable energy sources and eco-friendly strategies to ensure the planet benefits as much as you. Treat yourself and a friend to a little ‘me time’ with this indulgent spa break, where you can be pampered to perfection and enjoy an overnight stay at the UK’s original eco spa in West Yorkshire. This fabulous prize for two includes an overnight stay in one of Titanic’s luxury serviced eco apartments, a breakfast hamper, lunch and dinner in the spa’s bistro, use of the spa’s extensive range of facilities including the 15m salt-regulated swimming pool, hydrozone, steam and sauna rooms and fully equipped gym plus the…