Innholdsfortegnelse for February 2015 i Women's Fitness

Much as we love a good party, the festive season leaves most of us craving some serious R&R. No time for a spa break? No problem - you can start restoring your body and mind today with this special feel-good Issue of H&F. Feeling jaded after one too many Indulgent festive dinners or drinks parties? Turn to ‘Overindulgence 101’ (page 58) for a damage-limitation plan that will get your body back on track pronto. Been burning the candle at both ends? Learn how to catch up on shut eye and lose weight while you do It, by reading ‘Burn fat while you sleep’ (page 16). If you’ve been working and playing too hard, turn to ‘Tired but Wired’ (page 54) to learn how to stop burnout In Its tracks. Then…

Go for goal! Is your mind playing tricks on you? Our advice: when it comes to walking, running or cycling, you might want it to. Researchers from New York University’s department of psychology recently found that focusing on a set target – a tree in the distance or a half-mine marker – can make distance seem shorter, help walkers move faster and also make exercise seen a whole kit easier. Hurrah! The experts claim that, by changing your perception of distance (known to the scientists as ‘attentional narrowing’), you get to experience distances in ways that super-fast people see them. In other words, time flies by. Sounds good.…

“Cardiovascular exercise strengthens the heart and lungs; boosts blood flow around the body and removes excess sugar in the blood, which helps ward off nasties such as diabetes. According to data In the British Journal of Sports Medicine, keeping aeroblcally fit through middle age and beyond can even delay the ageing process by up to 12 long years. But a gentle jaunt won’t always cut It. The scientists discovered that relatively high-Intensity cardio Is key to boosting aerobic power and clawing back the years. So here’s how to structure every session to maximise the benefits. YOUR CARDIO RDA When It comes to building a cardio plan, there are three variables to consider - duration, frequency and Intensity. These components are Inversely related - reduce the duration or frequency and you…

BE OIL SAVVY Which oil is the best to cook with? It may be olive oil, according to a new study published in the Journal of Agricultural and Food Chemistry. The study compared refined versions of olive oil and sunflower, soybean and corn oils - trying deep and shallow frying tests to see how they stood up in terms of chemical degradation and formation of harmful by-products. The tests revealed that of the four oils, sunflower was the least stable, while olive oil was the most stable. Olive oil showed the greatest resistance to oxidation (oxidised fats form free radicals that have been linked with cell damage and cancer), as well as lower trans fat formation (trans fats are a heart disease risk factor). Note extra virgin olive oil, which…

“It’s not just what you eat that matters, but whether it’s chilled, cooked, marinated or even finely chopped! I find it really fascinating how just a few simple tweaks in the kitchen can increase the benefit of certain foods. Here are some of my favourites. EAT YOUR PASTA CHILLED... to improve blood sugar control When foods such as potatoes and pasta are chilled after cooking, some of the starch In them toughens up, and can no longer be broken down through normal digestion. This ‘resistant starch’ now acts as a particularly beneficial form of fibre, which lowers Influx of sugar Into the blood (with a potential diabetes-protective effect), and also helps probiotic bacteria In your colon to flourish. Try to eat more chilled pasta and potato salads In place of…

It’s all in the juice Including tea, citrus fruits and juices in your diet can lower your risk of epithelial ovarian cancer, shows the latest research from the University of East Anglia. Researchers studied 170,000 women aged 25 to 55 for more than three decades. They found those who consumed foods containing flavonols (tea, apples, grapes) and flavanones (citrus fruits and juices) were less likely to develop the disease. ‘Just a couple of cups of black tea a day were associated with a 31 per cent reduction In risk,’ said professor Aedin Cassidy. Time for a cuppa!…

This New Year, why not try focusing on deeper emotional aims? These can have profound, lasting effects. Asking yourself three simple questions - and acting on the answers - could transform your life. 1. DO I ENJOY WHAT I DO EACH DAY? You get more out of life If you dedicate most of your time to what you enjoy doing. Unfortunately, responsibilities - and habits - can get In the way. Ken Robinson, author of Finding Your Element (Allen Lane, £8.99), suggests starting with this exercise, which will show how your time’s divided, and be the first step to creating the life you want. Take a piece of paper and make a list of words of all the things you typically do In a week, such as meetings, emails, cooking,…

When the festive season subsides, it’s time to get down to the business of healthier eating. But, with the cold weather and constant temptation of comforting treats, it’s easy to lapse back into old eating patterns. However, science is throwing up some new strategies to boost your chances of success... TRAIN YOUR BRAIN TO LIKE HEALTHY FOODS If you’ve become hooked on regular doses of chocolate, cakes and rich foods over the festive season, the thought of a spartan new year diet rich In broccoli and quinoa probably doesn’t appeal. However, scientists now believe you can train your brain to stop the addiction to unhealthy foods and grow to like healthy foods. A new report from Tufts University, In the US, shows you might be able to recondition your brain…

Ever wondered why you’re easily injured or love competitive sports? Astrologers believe it’s written in the stars! Read on to discover the best workouts for your star sign WORDS: Sarah Ivory Not getting stronger, fitter, faster? Don’t be too quick t o blame your genetic endowment or love of chocolate cookies, astrologers say your birth chart could be influencing how you keep fit and healthy. Tailoring your workout to your zodiac sign could help you see better results, they believe. So which type of sweat session will be the most motivating one for your star sign? And what foods does the zodiac suggest you should be eating? H&F spoke to astrologer Patrick Arundell to find out how to get the results you’re after. Here’s how to diet and exercise according…

SPA OF THE MONTH Dormy House, Broadway, Worcestershire With a backdrop of the rolling Cotswold countryside and views over the Vale of Evesham, Dormy House makes for a perfect escape. The 17th century farmhouse recently underwent a multi-million pound renovation to create the perfect blend of cosy and contemporary. Boutique spa From the Hunter wellies lining the steps outside the entrance to board games and roaring fireplaces, you’ll appreciate every little luxury detail. The bedrooms, sprinkled with fresh flowers, Nespresso machines and homemade biscuits - plus the cloud-like beds and seriously charming decor - complete the experience. Make the most of your rural setting with country walks or by hiring a bike - there are also plenty of quaint market towns dotted nearby for you to explore! THE SPA Named…

To get the right size of Swiss ball, sit on it. Your feet should be flat on the ground and hips and knees should form right angles. HIPS Keep your hips high and squeeze your glutes to work your hamstrings and bottom as well as your core. TORSO Do this exercise slowly and deliberately. Use your abs to lift and lower, rather than using momentum. NECK Keep your neck stil throughout the move, If it starts to ache, support it with your hands, but be careful not to pull on it as you lift up. EXERCISE BALL CRUNCH Reps: 12 Benefits: This increases your balance and body awareness as well as strengthening your core, glutes and hamstrings. ∘ Sit on the ball with hands folded across your chest as shown…

JEAN - CLAUDE’S FITNESS FIX Exercise means different things to different people: it can help with weight loss, a healthier life or completing a race. Over the next few months, I’ll show you how to tailor your exercise regime to reach your goal. This month, It’s how to maximise your health. BALANCE YOUR BODY Structural health Is key to longevity and long-term results. Muscles, connective tissue and bones all Impact on how your joints function and, If you train hard, you need a balanced body to stay Injury-free. Do single-leg exercises to balance your left and right sides; lower-back moves to counterbalance strong abs; and add glute and lower abdominal exercises to balance the pull of your hip flexors. MONITOR YOUR ENERGY LEVELS Recovery Is as Important as training and…

Do your run before your workout if that’s your main activity. If I’m going to strength train and run on the same day, which should I do first? Increasingly, runners are recognising the benefits of Incorporating strength training Into their programmes, but the last thing you want Is to get the worst of both worlds by combining them In the wrong way. Research last year found that when runners strength-trained before a run, there were still carryover effects In terms of fatigue even when the run took place six hours later, which suggests that It’s best to run first and strength train afterwards. That fits In with the American Council on Exercise’s advice to prioritise your ‘main’ activity, In terms of order. But the type of running you’re doing Is…

Every big victory starts with a small one, and Nuffield Health celebrates them all. To help you achieve your own goals, Nuffield Is offering all H&F readers a free five-day gym pass to their local Nuffield gym as well as free and ongoing access to the HeathScore™ app - the online lifestyle and fitness tool that helps simplify how you track your fitness and wellbelng progress in real time. Nuffield HealthScore™ tracks your exercise, eating behaviours, body measurements and emotional wellbeing to provide you with a holistic picture of your general health. It’s also compatible with many popular wearable fitness devices. For more Information, please visit nuffleldhealthscore.com. The experts at Nuffield know everyone’s different, with their own victory to conquer, which Is why they offer memberships that provide access to…

Four years ago, writer and health coach Sarah Wilson decided to quit sugar. The project started out as a new year’s health experiment but the results Wilson saw - better energy, glowing skin, improved wellbeing - were so great and so immediate, it soon turned into something far bigger. Increasingly convinced of the benefits of going sugar-free, Wilson interviewed dozens of experts around the world and used herself as a guinea pig to develop the ultimate science-backed techniques for cutting out sugar for good. It worked and she felt better than ever so she kept going, sharing her story on her blog iquitsugar.com. Today, Wilson is author of New York Times Bestseller / Quit Sugar (Pan Macmillan, £14.99) and its follow up recipe book I Quit Sugar for Life (Pan…

Not sure you can last five days? No problem, you can just do three days instead. Over to you QUICK TIPS This is a low-calorie plan. If you’re training or don’t want to lose weight, you can make bigger portions by adding extra veg and healthy oils and protein to ensure you’re eating enough Dont’t be too afraid of quantities, as long as it’s simple, clean food. * Make sure you have a tablespoon of apple cider vinegar in warm water or a fermented food with lunch and dinner. This will aid your digestion. * Opt for non-dairy based dressings on your salads, for extra gut-friendly love. * Qutting sugar is all about making the best available wellness choices. It’s a gentle experiment, not a mean diet, Also, lapses are…

These breakfast I smoothies make the perfect nourishing start to your day. For each one, place the ingredients in a blender in the order listed and add water as required. Blend until smooth (not too long as it will heat the greens) and divide between two glass jars with lids or insulated cups. This is my go-to healing refresher I am Graceful Anti-Inflammatory Smoothie SERVES 2 • Ice • Itbspchia seeds • 1 large cucumber • 1 lemon • 1/2 green apple • 2 celery stalks • Handful of coriander • 3cm knob each of fresh ginger and turmeric (if available) • 250ml coconut water • Pinch of granulated stevia or a few drops of liquid stevia (optional The Succulent Berry Gut Cleanser Smoothie SERVES 2 • Ice • 2…

SUPERSTAR BODY When you see photos or videos of Hollywood superstars such as Kate Hudson, they always have a slim silhouette. I’m sure I’m not alone In wondering just how they stay so lean or, Indeed, snap back Into shape after pregnancy so easily. That’s why It was very Interesting getting an Insight Into how Kate, for one, does It. Eating right, regular exercise - the truth Is you do have to work hard at It. I’m going to steal Kate’s workout Incorporating Pilates moves, as the moves work the abdominals and boost circulation, co-ordination and detoxification. These are great reasons to keep exercising and will help give me the motivation to get Into tip-top shape. Amelia Barnes, Denbighshire HEALTHY ATTITUDE I’ve suffered with anorexia and body image for the…

SIMPLE SCIENCE High-intensity exercise is like gold dust for your body. It strengthens your heart, bolsters your lungs, banishes blubber and now research says it could reduce your breast cancer risk, too. According to the latest Oxford University research on post-menopausal women, 15 minutes of vigorous exercise (activity that causes you to sweat and breathe quickly) every day could cut breast cancer risk by a whopping one fifth. How so? It could be down to how it affects your hormones, say researchers. ‘What’s really interesting about this study is that this does not seem to be solely due to the most active women being slimmer, suggesting there may be benefits for women of all sizes,’ says Professor Tim Key. MOVES TO BANISH BLOATING From Vinny Lewis-Jamerson at TenPilates (tenpilates.com) ROTATIONAL…

KEEP TRIM ALL OVER Everyone can squeeze this head-to-toe workout into their day, without even having to leave home. No excuses now! Skater lunge Reps: 12 each leg Works: Thighs, hamstrings, glutes, abs and boosts balance and flexibility ∘ Start with your feet together and arms by your sides (A). ∘ Take a big step to the right and lower into a lunge. keeping your left leg straight with the heel firmly on the floor and your chest lifted. ∘ Reach your right arm up and gently back to open your chest while bringing your left hand down to touch your right toes (B). ∘ Push through your right heel to return to the start position and repeat on the other side. Squat to rotating press Reps: 20 (10 each…

Even the healthiest among us let our guard down over the Christmas period - after all, It’s fun getting Into the festive spirit of things. But when you’ve gone overboard on the food front (hello sugar overload!), a January detox Is the perfect solution to get you back on track, Increasing energy levels, boosting skin health and helping you shed those pesky pounds that sneaked on In December. Fortunately, detoxlng doesn’t have to be about restrictive diets and deprivation - factoring some savvy diet tips and lifestyle tweaks Into your day can be an easy way to give your Insldes a spring clean and make you feel your best ever. Get started with our round-the-clock guide to feeling fab from morning to night. 7 AM KICK-START YOUR LIVER When you’re…

BREAKFAST ‘I’ll either have a green juice, with broccoli, kale, ginger, green apple and cucumber or I’ll make myself scrambled eggs, using three eggs and half an avocado.’ SNACKS ‘During the day, I’ll snack on blueberries, almonds or apples. Sometimes I’ll have our BOOM Cycle (boomcycle.co.uk) Vanilla nut recovery shake made with almond milk, banana, flax meal, vanilla, whey protein and almond and peanut butters.’ LUNCH ‘Lunch tends to be grilled chicken or fish, with a roasted sweet potato. Sometimes I’ll have a massive salad with loads of different veg, such as tomatoes, olives, lettuce, beans and chickpeas.’ STAYING HYDRATED ‘I drink around two litres of water a day, one litre of water with added active hydration electrolyte Nuun (nuun.co.uk) around four times a week, a green juice every day,…

#LOL TV comedy is the most effective mood-altering method of coping with pain, reveals a survey from Mentholatum, makers of Deep Relief Pain Relief Gel. The great outdoors You may want to snuggle under a blanket when it’s cold, but make sure you go outside and blow away the cobwebs first, if two of the latest scientific studies are anything to go by. The first, from Tel Aviv University, links a deficiency in vitamin D (the sunshine vitamin) with asthma severity. Researchers found that asthmatics with the deficiency were 25 per cent more likely to suffer from an attack. On top of this, a study from the University of Edinburgh suggests exposure to moderate amounts of sunshine may slow the development of obesity and diabetes. LET’S GET SOCIAL To stop…

RIGHT AT HOME If you never seem to have time to book beauty appointments and struggle to make it to the salon, gym or spa for your treatment, why not download one of the new at-home beauty service apps that bring the pampering to you? Try Priv, a US start-up that’s new to London, for beauty, fitness and wellness services from pros nearby; or tap into a range of exclusive beauty, hair and wellbeing experts through new app, Prive. There’s also the UK-wide RTG Me app. Download them from itunes.apple.com. CELEBRITY FAVOURITE This tinted moisturiser is my hero product; I use it pretty much every day.’ - Jessica Biel, actress WE LOVE: Butter London Apothecary Set, £35 for six nail treatments; butterlondon.com. Especially good for tired, damaged and weak nails.…

As we head in to the new year, resolutions and good Intentions are flying around like fireworks, whether It’s getting your diet back on track or taking up a new hobby. No longer is It just about smaller goals - over the past year there’s been .a dramatic increase in the number of people taking part In extreme fitness challenges such as Spartan races and ultra marathons. While events such as half marathons and trlathlons clearly still hold their own as serious fitness achievements, It’s opened our eyes to all the wonderful (and extreme) adventures on offer. We’ve rounded up some of our favourites to ensure you have an exciting year of fitness In 2015. Good luck! 1 TAKE AN ACTIVE SABBATICAL Gap years aren’t just for 20-somethings. A recent…

While you’re exercising, the last thing you want to think about is your make-up. That said, you still want to look pulled-together. The solution? Bag the perfect, gym-friendly beauty products and some expert tips and look as good as you feel in 2015. TOUCHING BASE Less is more when it comes to foundation. If you feel you need some coverage, go super-sheer or apply your base selectively. ‘If you’re not comfortable going barefaced to the gym, I recommend keeping things simple,’ says make-up artist and author Bobbi Brown. ‘Also, you don’t want to look overdone. Try a touch of under-eye conceaier and even out skin with a tinted moisturiser or BB (blemish base) cream for the most natural look. Avoid heavy foundations or conceaiers - they’ll just smear off and…

A man dressed in purple is crouched over a bucket, teasing thick piles of oily black sheep’s wool Into water drawn from a stone pump beside him. Lying on a roughly woven rug in front Is a pile of freshly washed wool, spread out to dry In the sunshine. A wide, peaceful smile breaks out across his gentle face as I approach and he nods ‘good day’ as I pass. When I return the same way an hour later, after paying homage to Lord Shiva at a mountain temple, the man is curled up, fast asleep In the sun. His work done, It was time for a nap. That is the pace of life here In the Western Himalayas - gentle, unrushed and appreciative; a valuable lesson that has remained…

Ballet workouts are all the rage right now. But if you can’t find a class near you, why not try Sleek Technique at home? Pop quiz: what do Madonna, Zooey Deschanel and Ginnifer Goodwin have in common? They all love ballet workouts. And who wouldn’t, given that ballet moves slim, lengthen and strengthen muscles to produce a beautifully lithe body. Need proof? Just look at Fllk and Victoria, professional ballerinas and founders of the ballet/cardlo fusion workout, Sleek Technique (sleektechnlque.com). If ever there were poster girls for keeping fit and healthy, the lean and lithe twosome are It - and their online classes are all about building a toned but feminine body just like theirs. Sleek Technique Is a massive hit - the Sleek Ballet Bootcamp workout received over 330,000…

If you’re stiff, start with your bottom further away from the wall, then edge closer as your hamstrings loosen up. LEGS-UP-THE-WALL POSE - VIPARITA KARANI BENEFITS This soothing, restorative posture calms the nervous system, eases muscle fatigue and will stretch your hamstrings, calves and lower back as well as your neck and chest. It will also help relieve tired or cramped legs and feet, calm the mind and restore healthy, restful breathing. HOW TO DO IT Sit side-on to a wall, with a cushion between you and the wall and your feet on the floor In front of you. When you’re ready, gently lie back and pivot yourself around so the backs of your legs are pressed against the wall and the bottoms of your feet are facing up. Wiggle…

EVERY SECOND COUNTS PERSONAL BEST VEST £70; everysecondcounts.co.uk ‘Serious fitbies should get their money’s worth out of this great-looking racer-back top that’s designed to be durable and boasts plenty of technical detailing. There’s loads of four-way stretch to help you move easily, plus It’s breathable and wicks moisture really well, thanks partly to a mesh back panel. It also has flat-locked seams and feels ultra light and silky soft to wear. Reflective logos give night-time visibility.’ COMFORT ***** LOOKS ***** PURE SIMPLE SPORT MARBLE VEST £16; jdsports.co.uk ‘If you’re new to the gym, this Is a great-value top to start with. Its racer-back style gives you a good range of motion for doing classes or using the equipment, and It has reflective logos In case you venture outdoors In It…

What are your best anti-ageing skincare tips? ‘You’ve got to have a routine and maintain it. That’s your best tool against anti-ageing. It doesn’t matter what it is or what budget you have, you have to cleanse, hydrate and protect your skin from the sun and the elements. After you’ve got that down, you can invest in serums and other products. Just make sure you have the routine down first.’ What’s the ultimate beauty sin? ‘It’s not like I haven’t committed it myself, but leaving make-up on at night. You have to get it off or it clogs up your skin. I’m not a fan of wipes - I don’t think you can properly cleanse your skin with them - but if you’re very tired or had a late night,…

Ceating more low-fat foot than ever before, we’re joining gyms, yet we’re putting on more weight. Then consider this: today we eat more than a kilo of sugar a week while just 150 years ago we ate next to none, and low-fat food often contains more sugar than the whole-food version. More and more research shows that sugar is poisoning us. Studies are proving sugar to be the biggest cause of fatty liver, which leads to insulin resistance. This causes metabolic syndrome, which is now being seen as the biggest precursor to heart disease, diabetes and cancer. Sugar isn’t just a bunch of naughty, empty calories. Some leading scientists are saying it’s responsible for 35 million annual deaths worldwide. The British Dietetic Association recommends a limit of 50g or 12…

SMOOTH MOVE! Here are a few tips for making smoothies: If you’re using a high-speed blender, you may need to add some ice, otherwise the power of the motor means your smoothie may end up being warm! Always put the I ice and any hard veg in the bottom of the blender adding softer veg, such spinach or watercress, top. Another good trick add a little healthy fat to your smoothie - vitamins A, E, D and K are fat soluble, so you’ll get max nutrition from your veg if you add some avocado, coconut or chia seeds to the mix.…

Six out of 10 people in the UK have raised or abnormal cholesterol levels. People over 45 have the highest cholesterol levels but one in six people under the age of 35 also have high cholesterol. It is often referred to as the silent killer as the majority of sufferers do not even realise that they have it until it is too late. Too much cholesterol in the blood is a major risk factor in the development of coronary heart disease, which can lead to a heart attack or stroke - the two main causes of deaths in Europe. UNDERSTANDING THE NUMBERS LDL is also known as ‘bad’ cholesterol as it can build up in your arteries and increase your chances of developing heart disease. It is important to keep…

1 DANCE FEVER The UK’s biggest dance event, Move It, celebrates its 10th anniversary this year in London’s Olympia, February 13-15. Showcasing the A-Z of dance, the event will offer 240 dance classes, exhibitors from dance schools, fitness interviews and a host of celebs, including professionals from Strictly Come Dancing and Flawless. Tickets from £15 for adults, visit moveitdance.co.uk for more information. 2 BRING STYLE TO THE SLOPES Net-a-sporter, the activewear category of Net-a-porter, has launched a winter sports section. Featuring brands such as Lija, Canada Goose, Sorel and Pyrenex, it’ll tempt you to pile your basket high (prices start from £25; net-a-porter.com). Keep your eyes peeled for the House of Holland x Roxy capsule collection launching at the beginning of 2015.. 3 THE POWER OF PURE Formulated using ayurvedic…

A longer life, better memory, bigger brain, happier outlook and greater energy levels - with rewards like these, it’s no wonder exercise has gone from being tiresome to trendy in the past decade. So trendy, in fact, that the latest fitness apparel recently hit New York Fashion Week, and Barclays has estimated a 50 per cent rise in the US athletic apparel market by 2020. But behind the hype and high-shine workout wear is one patent fact - we need to do more exercise. According to a recent Bristol University study, 80 per cent of the British population is failing to hit physical activity targets. Not good news. So, attempting to rouse public interest in exercise is an increasing amount of data from sports scientists across the world, touting the…

Big breakfast Not a breakfast fan? Maybe you should be. The first meal of the day has long been cited as the most important, and with good reason. The latest study to reiterate the need for a hearty brekkie comes from the University of Missouri, in the US. Scientists found that eating breakfast - in particular, protein-rich meals - increases dopamine the brain chemical linked to feelings of reward. In turn, this can dramatically reduce food cravings and overeating, especially with sweet foods, say the researchers. Omelette, anyone?…

‘Preparation is key prior to getting pregnant and there’s so much you can do thriugh food to help you,’ says West. H&F TIPS SEA VEGETABLES Seaweeds and other sea vegetables are a useful source of iodine, which triggers production of thyroid hormones, essential for a woman’s hormonal cycle as well as the development of an embryo. Buy bags of dried sea vegetables from large supermarkets or health food shops * MISO Made from soybeans, this flavourful ingredient is high in bone-friendly vitamin K and manganese; plus copper, which helps keep connective tissue hair and eyes healthy. * SPROUTED DEEDS These are packed with fibre, vitamins A, B, C and E, plus digestive enzymes, for all-round good health. AVOCADO, ORANGE & SEA VEGETABLE SALAD WITH SPROUTS Serves: 2 30g mixed sea…

Bowel benefit Thought about trying the paleo diet? The latest research from Emory University in Atlanta may prompt you to go for it - it’s found that eating a diet similar to our cave-dwelling ancestors could help you slash your bowel cancer risk by nearly a third. Researchers studied the dietary habits of 2,301 men and women aged between 30 and 74. Participants were ranked according to how ‘paleolithic’ their diet was. Of the subjects, 564 developed a colorectal adenoma - a benign tumour that’s a precursor to the disease. But for women with the most paleolithic regime, the risk of developing the tumour fell by 29 per cent. Paleo dieters avoid eating bread, potatoes, pasta, grains and processed foods and eat meat, fish and eggs, fruit and veg. CELEBRITY…

As if paying off Christmas credit card bills and waiting months until warmer weather wasn’t bad enough, we’re right In the middle of cold and ‘flu season. If a colleague hasn’t coughed you on, someone at the gym will have sneezed all over the Swiss balls. No wonder most of us catch between two and five colds every winter; It’s enough to make you hibernate till spring! But you don’t have to resort to eating mountains of oranges to ward off coughs, colds and ‘flu. From dally meditation to a dip In chilly water, we’ve got the best boffin-backed Immune boosters. PROVEN IMMUNE BOOSTER: THE 5:2 DIET Why it works: Restricting your calories a few days a week can do more than shift a bit of jingle belly after the…

There’s not always time for a full shower and blow dry after a gym session, but there’s no need to hide behind a bad hair day either. So what do you do to take the pressure off post-gym hair styling? ‘Everyone has their own level of sweat, but If you’re a moderate sweater and your hair Isn’t too fine, then the salt from your sweat is actually quite good for your scalp and hair,’ says Glna Conway, owner of Gina Conway Aveda Lifestyle Salons and Spas (ginaconway.co.uk). ‘Avoid going for a polished look once you’ve finished your workout. Blast hair with a blow-dryer and let the salt give hair a lovely, full, textured look - think of It as your own natural sea-salt spray. You can even pull It Into…

‘Create a training space away from distractions. Going into your space should make you do when at the gym-focused and ready to work out,’ Felix Ma, PT at No 1 Fitness (no1fitness.co.uK) YoGA & PILATES From morning sun salutations to pre-bed core rituals, home is the perfect place to practise gentle workours. Create your own yoga or Pilates space with these must-have items (1) Brighten up your yoga space with the non-toxic Tie Dye Yoga Mat (£19.99; Gaiam.co.uk). (2) Enhance your small space with Align-Pilates Wall Unit and Barre (£350; pllates-mad.com), which boasts a ballet barre. (3) Mimic a Pliâtes reformer class with the home-friendly Pilates CorePlus Reformer Kit (£24.99; galam.co.uk). (4) This Yoga Beginner’s Kit (£29.99; galam.co.uk) is perfect for those who are new to yoga. (5) The Yogaladen…

Walk Tall When you’re angry, does your usual walk turn into more of a stomp? A study published in the Journal of Behaviour Therapy and Experilmental Psychiatry has found that it works the other way too. When people were made to walk in a ‘depressed’ style – hunched with less arm movement – they experienced worse moods. But the good new is that subjects who walked with a more positive disposition folt greater happiness Hold that head up high!…

Aubergines are full of dietary fibre and contain energy-releasing B vitamins and heart-friendly potassium. Abook celebrating the versatility of vegetables was not the most obvious choice for Mlchelln-starred chef and self-confessed meatahollc, Greg Malouf. Born in Australia to Lebanese parents, Malouf is a recognised authority on Middle Eastern cuisine, bringing a modern, Innovative approach to traditional dishes. He’s just opened a new restaurant In Dubai, attracting the likes of Paris and Nicky Hilton and Khloe Kardashian to the launch, and has ‘two hats’ from the Age Good Food Guide. ‘I’m someone who relishes life,’ Malouf confesses. ‘Unashamedly greedy for all that’s on offer - especially when It comes to my tummy!’ But two heart transplants can be pretty persuasive when It comes to Improving your diet, especially when your professional…

Did you know that an hour of weightlifting burns more calories than an hour of cardio exercise? Heavy strength training reaps fantastic fat-loss results, as we know. In fact it’s so effective that data in the journal Medicine and Science in Sports and Exercise shows women burn nearly twice as many calories after lifting heavy weights (85 per cent of max load) compared to after lifting light weights (45 per cent of max load). Pumping more iron won’t, however, give you the physique of a bodybuilder, power lifter or fitness champion overnight - that takes years of focused training, not to mention gaining a serious amount of nutritional know-how (do you know how many calories are in a chai latte?). Still wondering how they get so ripped? From sculpted-tummy secrets to downsizing…

Here’s something you already know: running is a simple sport. In the early stages, there’s little more to it than putting on a pair of trainers and running for as long as your legs will carry you. But at some point on your running journey, you’ll want to get faster, run further and feel fitter. And that’s where the experts come In. We got regular runners to ask our panel of running coaches and performance experts to spill the beans on how to go up a gear. Just think of this as your fast-track ticket to a better run - easy. WHAT SORT OF EXERCISE SHOULD I DO BETWEEN TRAINING PROGRAMMES? George Anderson, running coach at runningbygeorge.com says: ‘If you’ve just completed a focal race and have a few weeks…

‘I’ve always been fairly active - and had a passion for horseriding - but it wasn’t until four years ago that I started taking exercise seriously. My mother has vascular dementia and, although It doesn’t run In the family, It was a wake-up call. It’s primarily caused by high blood pressure, high cholesterol and lack of exercise. It’s so distressing seeing someone lose their brain, so I knew I had to do something.’ THE BEGINNING ‘I started with Zumba classes around three times a week and made sure I walked a lot, but then I tried running. I was already fitter at that stage and found that I could run three miles relatively easily, so set myself a target with a 10k race In London’s Regents Park. I completed It…

I’m Sarah Wilson, and four years ago I quit sugar and totally transformed my health and weight. Since then, I’ve helped more than 500,000 women change their lives with my I Quit Sugar programme - and now I’m going to show you how! Learn the shocking truths about sugar andyour body; discover easy ways to cut out the sweet stuff - without missing outonyour favourite treats - then follow my 5-Day Sugar Detox to restore and revitalise your body. It’s theperfectway to start 2015 Happy, healthy New Year…

Qutting sugar takes about two months. Studies say it takes between 21 and 66 days to change a habit from a psychological perspective. My experience and research found it took most people the same amount of time to overcome the physical habit of eating sugar, too. Sugar is a gnarly habit, I advise pacing yourself. Do it properly over eight weeks. When you first quit sugar, you must quit ALL of it, including fruit, fruit juice, agave and honey. Some nutritionists advise just cutting out the added sugar. But a lot of the sugar experts agree that it’s best to get rid of all of it at first, so you can break the addiction and then recalibrate. After several weeks some fruit and table sugar alternatives can be reintroduced. There…

Now you’re ready to start your jive-day sugar detox. You’ve bought all the ingredients you need and cleared your diary so you’ll have plenty of time to prep your food and rest your body. You’ll start your days with green and red powerhouse smoothies, then continue cleansing your system with warming soups and nourishing super food salads. Before you know it you’ll feel completely sated right through to dinner. Are you ready to feel totally transformed? Here we go!…

Science is showing that when it comes to exercise, going hard doesn’t always work. Sometimes, the best results come from doing it mildly. Less is more, less is more. Less stuff, less time, less fuss is the deal here. Try this approach for a month and see if it makes things go smoother. Exercise outside. Our bodies respond better to fresh air and when they connect with nature 1. EXERCISE IN THE MORNING It gets your circadian rhythms in synch and the greatest metabolic (and fat-burning) benefits are experienced at this time. And then it’s done - there’s no risk of being too tired to do it later. Even if you prefer exercising in the afternoon or evening, try switching to mornings, just for a week, and see how it…