Innholdsfortegnelse for May 2015 i Women's Fitness

Spring is in the air, bringing with it the promise of summer days ahead. Before you can say ‘bikini body’, it’ll be time to swap winter layers for shorts and ditch the gym for fresh-air workouts. So this year, we’re starting the summer-body prep early. Whether you want to be your fittest for active summer holidays or look your best on the beach, turn to our fat-shredding, body-sculpting workout ‘Mission bikini body’ (page 102) and beat bikini panic for good! A great way to shape up for summer is to sign up for a triathlon. Often called the ultimate workout, the swim, bike, run combo is shaking off its hard-core image with new entry-level and female-only events. One of the many thousands of women signing up for the challenge is…

BODY CONTROL PILATES Pilates is more popular than offers fantastic instruction Created by Pilates guru, Lynne Robinson, it boasts workouts for everyone from beginner to advanced levels. STRAVA This nifty app was made for athletes. It tracks rides analyses performance and even syncs with your parkrun profile. THIS IS MY STYLE Who isn’t motivated by fit kit? Helly Hansen’s latest app collects your running data (distance, duration and pace) to unlock colours and prints for creating your own leggings. Stylish.…

Q: I’ve been lifting weights and eating well for months but I’m not in shape. What am I doing wrong? A: ‘Are you pushing yourself to your max? It’s no good going through the motions – you have to get out of your comfort zone every time you train. You must push the boundaries, work harder than you thought you could and be prepared for a long journey. You can make a difference fairly quickly if you adjust your diet and vary your training. You want maximum gain for minimum time. If you just want to weight train, you can probably get away with doing four hours a week. For example, you might do an hour on chest and triceps on Monday, an hour on back and biceps on Tuesday,…

FAT CHOICE Are dietary guidelines that tell us to minimise saturated fat wrong? You might think so with all the recent headlines, but cardiovascular disease has fallen more than 50 per cent over the last 10 years (at the same time as saturate intake has also reduced), so maybe the advice isn’t so off kilter. ‘Evidence linking saturated fat and heart disease isn’t as strong as we once thought, but the message is a nuanced one,’ says registered dietician Dr Sarah Schenker. The bottom line? Enjoying a little butter on your bread is mostly likely to be fine. But your main fat intake, which should be in moderation, should still come from unsaturated sources such as nuts, olive oil, avocados and oily fish. See page 30 for more on this…

From almonds to walnuts, it pays to be a nut fan! After studying 200,000 people from the US and China, researchers from Vanderbilt University and Shanghai Cancer Institute found that peanuts and nut consumption is linked to better cardiovascular health. Professor Peter Weissberg, Medical Director at the British Heart Foundation, says don’t overdo it, but agrees that including a modest number of unsalted nuts as part of a well-balanced diet may be of benefit.…

Your timeline is probably filled with posts from fellow fitties, uploading stats from their latest run or sharing Instagram pics of their green smoothie. Or maybe you tweeted a sweaty selfie after the gym today. But while being healthy is good for us, experts now say it can also trigger feelings of guilt, anxiety and obsessive behaviour. So how can wanting to be good be bad for us? ONE SMALL STEP When you start using an activity tracker or sharing your healthy lifestyle online, the changes are almost immediate; you push yourself to beat your previous day’s cycle target or feel a sense of pride when someone ‘Likes’ the snap of your paleostyle lunch. And these are all valuable changes. ‘Self-tracking helps people learn more about their diet and activity…

GOOD READS If you’re cleaning up your diet with some of this year’s new healthy eating books, why not complete your reading list with new beauty inspiration? Neal’s Yard Remedies’ Beauty Book (nealsyardremedies.com; £16.99) has insight for every natural beauty devotee – from kitchen-cupboard beauty (choose from over 100 organic beauty recipes for face, body and hair) – to regimes for younger-looking skin. Or pick up Pretty Honest by Sali Hughes (amazon.co.uk; £22), for trusted beauty tips and advice in an honest and entertaining way. CELEBRITY FAVOURITE ‘I wear it on the red carpet. I can feel the difference on my skin’ Andrea Riseborough, actress WE LOVE: Vita Coco Coconut Oil – a multi-tasking, moisturising beauty hero – and you can cook with it too! £10 for 250ml; thisisbeautymart.com 3…

Vitality World Triathlon, May 30-31, London. Tri It event: 400m open-water swim, 15.5k bike, 2.5k run.london.triathlon.org Blenheim Triathlon, June 13-14. Super sprint: 400m open-water swim, 13.2k bike and 3.1k run in the stunning grounds of the palace.theblenheimtriathlon.com Woodhall Spa Triathlon, June 14, Lincolnshire. 400m pool swim, 24k bike, 5k run.onestepbeyond.org.uk Norwich Triathlon, July 11. Sprint race: 750m open-water swim, 18k bike, 5k run. norwichtriathlon.co.uk Shock Absorber WomenOnly triathlon, July 12, Eton Dorney Lake, Windsor. Novice: 200m open-water swim, 5k bike, 2.5k run. Or try a relay event for teams of two or three or a duathlon involving a run and bike ride. humanrace.co.uk/womenonly/ womenonly-triathlon The People’s Triathlon, August 9, Whitchurch, Shropshire. Six race options, including sprint relay with one competitor for each leg and a fun triathlon (200m open-water swim,…

Right now, blink and you’ll miss the launch of another ‘super ingredient’ in skincare or wonder cream that costs more than a pair of high-tech trainers (and then some). But the price of keeping your skin in shape – ensuring it stays clear, smooth, radiant and protected – needn’t rival that of your gym membership. Scientific advances rapidly filter down to the less expensive ranges, which means that many budget-friendly products are based on the same advances and contain the same, buzzed-about ingredients as the pricier ones. ‘There’s no doubt that there’s a trend toward mixing mass and more expensive ranges,’ says Millie Kendall, co-founder of BeautyMART (thisisbeautymart.com), the destination for all things beauty cool. What’s more, many bargain skincare finds have become hot buys in their own right, such…

Annoyed by something at work? It might pay to think before you speak, according new research from Michigan State University. Employees who highlight issues in the office are more likely to become mentally fatigued, defensive and less productive in the process. They may also create tension. While the study’s authors recognise the benefits of raising concerns, they say that offering ideas for improvement, rather than just criticism, is better for your mental wellbeing.…

To reduce your sodium intake, halve the amount of low-sodium light soy, tamari, salt or stock you use. For low-sodium light soy, make sure it’s made from GM-free soya beans. I prefer to use a combination of organic coconut oil and rapeseed oil. For lower calorie and fat content, substitute one tablespoon of coconut oil for half a tablespoon of rapeseed oil. Limit sugar. Where I’ve used it in the recipes, I’ve chosen organic soft brown sugar/caster sugar, for natural goodness, and only a small pinch. As a substitute for rice wine, enhance the umami or savoury flavour of a dish by adding a tablespoon of vegetable bouillon stock in liquid form. Or use one tablespoon of water to create extra liquid or steam. Use organic and unprocessed ingredients where…

Surprising stat – breasts can move up to 14cm during exercise and even an A cup bounces 4cm. And the bust doesn’t only move up and down, but also side-to-side and in and out. Wow that’s a lot of movement. Sounds pretty uncomfy, doesn’t it? It is – so much so that recent research from Portsmouth University shows that nearly one in five women are put off exercising by breast discomfort, not to mention concerns about the tissue sagging. ‘Breast strain can occur during exercise when the breast is not supported correctly and there is tension on the ligaments and skin of the breast,’ explains Dr Joanna Scurr from the university. ‘Over time this may lead to a stretching of the breasts’ natural support, which could lead to permanent breast…

FISH POSE BENEFITS This popular yoga pose is great for relieving tension in your neck, shoulders and spine, while opening your chest and airways. It helps to improve your posture and relieve backache. It can also help fight anxiety and fatigue after a long day in the office. HOW TO DO IT • Lie on your back on a mat with your knees bent and feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. • Rest your buttocks on the backs of your hands with your forearms and elbows tucked up close to the sides of your torso. • Inhale and press your forearms and elbows firmly against the floor. • Squeeze your shoulder blades together and, with…

QI never feel like eating before a run. Will this affect my performance? A If it’s an easy session, not eating anything beforehand won’t have much effect on your performance because the low intensity of your workout means you’ll be burning mostly fat. But if you plan to run faster or longer, it’s harder running on empty because you’ll be short on glucose, the body’s preferred fuel source at tougher effort levels. It’s now popular among runners and cyclists to exercise first thing in the morning after an overnight fast to train their bodies to become more efficient at using fat as a fuel source. The evidence to support this is mixed, with some studies showing it to be effective (both in terms of increasing fat use and enhancing training…

NEWFEEL PROPULSE WALK £49.99; newfeel.com ‘From the moment I slipped these cool shoes on, I was smitten. Designed specifically for fitness walking, the athletic, lightweight trainer hugs your foot like a glove and urges you into action. The sole is engineered to support the heel-to-toe walking action, keeping your feet aligned and stable. It’s the perfect active-commuter shoe.’ LOOK PERFORMANCE THE NORTH FACE HEDGEHOG FASTPACK LITE GTX £109.99; ellis-brigham.com ‘Perfect for bad-weather days, this light hiker has a waterproof upper and a grippy Vibram sole to handle any terrain or weather condition. Sturdy but light, it’s not as flexible as a trainer but has enough flex to allow you to get up a good pace. My feet felt protected, cushioned and supported, and the breathable Gore-tex upper means you can…

* STAR LETTER BACK ON FORM For the past 10 years I’ve suffered with chronic back and neck pain. After numerous trips to the hospital, seeing GPs and orthopaedic specialists, I was diagnosed at the age of 31 with degenerative disease of the spine and severe prolapsed discs of the neck and lower back. I was told a fall or sudden jolt would leave me paralysed. During my long recovery period from multiple surgeries, I started reading H&F and decided it was time to start exercising. I hired a wonderful personal trainer and began running. A year later and I’ve just entered my first 5k race with my husband. After being told many times I’d struggle to ever walk again, being able to do this is incredible. Thank you for…

Could a sports drink really boost your race performance? In a word: yes. According to the latest research into the effectiveness of salt on athletic performance, any old energy fluid just won’t do – electrolyte drinks (with sodium and chloride) are a must. The scientists put two groups of triathletes to the test over a half Ironmandistance triathlon. Half rehydrated with normal drinks plus 12 salt capsules, replacing 71 per cent of the sodium (salt) they lost through sweat. The others made do without the salt, replacing 20 per cent of lost sodium. Turns out the salt-fuelled triathletes finished, on average, 26 minutes before the control-group. Wow!…

Chair pose Time: 30 seconds Works: Thighs, hamstrings, glutes and core With your feet together, sink down as if you were sitting on a chair. Lower your bottom towards your heels while raising your arms overhead in line with your ears. Hold for 30 seconds, then squeeze your glutes to stand and lower your arms to your sides. Lunge hold Time: 30 seconds each leg Works: Calves, hamstrings, thighs, glutes and core From standing, step your right leg forward so your front knee is bent at a 90° angle and aligned directly over your ankle. With hips facing forward, sink down further as you bend your back leg and lift your arms up to the sides of your ears with your palms facing each other overhead. Hold for 30 seconds,…

BEST FOR… ENDURANCE BEETROOT Beetroot is a rich source of nitrates. These chemicals are converted in the body into nitric oxide, which widens blood vessels, helping increase blood flow and delivery of oxygen and nutrients to muscles. This lowers the amount of oxygen your muscles need to sustain sub-maximal exercise. WHY IT WORKS Several studies with non-elite athletes show nitrate in beetroot juice may help you sustain higher levels of power for longer before fatigue sets in. It reduces maximal oxygen uptake, improving exercise economy so you need less energy to do the same amount of work, and allows you to exercise longer. University of Exeter researchers found drinking 500ml of beetroot juice a day for a week enabled volunteers to run for 15 per cent longer before experiencing fatigue.…

BREAKFAST ‘I start the day with 70g oats made with water, added nutmeg, cinnamon and organic sultanas and, finally, I add a scoop of Pro Athlete Supplementation’s MGF-1 Protein Supplement (£89.99 for 2.2kg; pas-nutrition.co.uk). ‘On top of this, I’ll drink a shake with Warrior Greens in it (21.99 for 150g; amazon.co.uk). Warrior Greens contains 22 powerful ingredients, including wheat grass, spirulina, organic chlorella, avocado juice powder, kale, spinach and broccoli, among other things. Plus, it’s naturally sweetened with Stevia, which has no effect on insulin.’ LUNCH ‘A lunch favourite of mine is scrambled egg with bacon and avocado. I also love poached eggs, but I usually tend to have them scrambled.’ POST-WORKOUT REFUELLING ‘I don’t have anything specific before a workout – maybe just half a cup of coffee. After…

Try not to see exercise as ‘work’ – it should be something you enjoy. Find something that brings joy and a bit of fun back into your fitness regime. Are you a runner or a swimmer? These fitness regimes can become very addictive as it’s easy to see your numbers rack up – then try to beat them. Mix up your training so you include other sports. Sign up for yoga lessons. Yoga encourages you to detach from exercise goals, helping you relax and get away from the numbers game of other activities. Do something social, such as dance classes. You’ll enjoy the interaction with other people, and it means you’re not doing an individual isolating, activity. It’s also really good fun! Be mindful of obsessive behaviour around fitness or…

Three times – that’s how much more likely you are to overhaul your health if you step up to the challenge with your partner than if you do it alone. I like those odds. People are increasingly willing to exercise, shed weight and even give up smoking if they do it with their spouse, according to experts from University College London (UCL) who studied the health habits of nearly 4,000 married or cohabiting twosomes. Research from the John Hopkins Bloomberg School of Public Health in Baltimore, USA, recently revealed that married couples are more likely to not only get active, but also increase their fitness levels, if they do it together. Tuning in to their inner competitor, participants were up to 70 per cent more likely to meet physical activity…

Liz Hollis is taking part in the Norwich Triathlon, July 12. ‘When I tell people I compete in triathlons, they assume I must be a tough-nut, accomplished athlete because this is the image the sport has to the casual observer. In reality, I’m a keen runner, occasional cyclist and frankly rather weak swimmer, lured into trying a novice triathlon by a friend who convinced me I could do it and it would be fun. She was right. I started with a sprint event that involved 16 lengths of a swimming pool, which I completed mostly using breast stroke rather than the faster front crawl. This was followed by a 12-mile bike ride, which I found a challenge riding at full speed still wearing a wet swimming costume with a T-shirt…

HUUB Aegis Triathlon Wetsuit ‘Designed to offer greater arm movement for an efficient swim.’ £220; huubdesign.com Lazer Blade Bike Helmet, 59.99; madison.co.uk MaxiNutrition Promax Bars. These help me recover after training.’ £25.99 for 12 x 60g; maxishop.com Zoggs Predator Flex Titanium Reactor Goggles ‘These react to changing light conditions to provide greater visibility.’ £50; zoggs.com 2XU Women’s Compression Tights ‘Great for recovery after training and racing.’ £75; 2xu.co.uk Dassi TT Bike, ‘Aeronomically designed and customisable.’ POA; dassi.com Wahoo Fitness KICKR Bike Trainer ‘Ideal to help build up my cycling strength at home.’ £949.99; uk.wahoofitness.com Adidas Adizero Boost 2.0 ‘Running trainers with revolutionary BOOST technology to increase energy return.’ £77; adidas.co.uk/running…

Julia and Rachael teach at Ocean Sound Yoga in Koh Tao and in Bournemouth, UK, respectively. They offer retreats in the UK and across the world. Visit juliacobbanyoga.com or togetheryoga.co.uk. Koh Tao Stay at the Tropicana Resort (koh-tao-tropicana-resort.com) in Chalok Baan Kao from £31 per night and practise at Ocean Sound Dive + Yoga (ocean soundkohtao.com), which also offers scuba diving. Learn flying trapeze at Goodtime Adventures (flying-trapeze.com), or try rock climbing (thailandrock climbing.com). SUP TAO stand-up paddle boarding offers board rental at Maya Beach Club, Sairee Beach.…

Do three full sets of each move in the order shown, resting for 30-60 seconds between sets. SHOULDERS Try not to use your shoulders to initiate this move – your core should be doing all the work. CORE Keep your core braced to prevent the resistance band pulling you towards its anchor point. FEET Keep your feet firmly planted throughout. ARMS Brace your core, and slowly press your arms in front of you until they’re straight. CORE TWIST Reps: 15Sets: 3 Benefits: This move will work your internal and external obliques (your love handle area). Attach a resistance band to a chest-high anchor point. Holding the band with both hands in an overhand grip, stand with your feet shoulder width apart, facing the anchor point (A). Keeping your feet facing…

We’d all like to be speedier in our given sport and perhaps you’re frustrated because, despite your efforts, it doesn’t seem to be happening? Here are Jean-Claude’s top tips for increasing your va-va-voom. GET STRONGER The stronger and more explosive you are, the more force you’ll generate, and the faster you’ll be. Strength training in the gym, coupled with some plyometric (jumping) exercises, is essential if you want to get faster. Don’t be afraid to lift some heavier weights – try a weight you can lift for five to eight reps per set, as this will help you see the biggest strength gains initially. BECOME LEANER The heavier you are, the more difficult it is to move quickly, so decreasing your body fat is one of the quickest and easiest…

1 WE ARE HANDSOME ACTIVE SHORTS £76; wearehandsome.com The tropical design on these shorts has us dreaming of the summer! Made from sweat-wicking fabric and stay-cool technology, the shorts are perfect for warm runs. 2 EPSOM SALT £3.65; westlab.co.uk This stuff is like gold dust for marathoners! After a hard run, simply pour the magnesium salts into a warm bath and hop in to relieve aching, painful muscles. Bliss. 3 BROOKS INFINITI CAPRI III £40; brooksrunning.com Fall in love with this subtle yet stylish print, that’s perfect for spring and summer. We’re huge fans of these capri pants, but the same print is also available on the Versatile Lite Tank and Epiphany 3.5” Stretch Short.…

‘Seabass, steamed tender-stem broccoli and asparagus with a little couscous. Cooked and ready to eat in 10 minutes!’ @NathanTowlePT ‘Prawns, baby tomatoes and avocado with green salad leaves...’ @ChristineTeanby ‘My freezer always has a selection of homemade soup. Can’t beat it, especially on a cold day!’ Karen Woodly ‘Eggs, tomatoes and crushed avocado (with some garlic and pepper) on toast. Easy, nutritious and it tastes so yummy.’ Jessica Bernardy…

THE ULTIMATE WARM-UP Training your upper body? Don’t forget to warm up! Readying the body for exercise is a crucial part of any workout, but fitness experts have long debated the best way to warm up. Now, experts from the University of Sydney may have the answer. The Australian scientists recently discovered that intense but dynamic moves that work several muscle groups at once are best for upper-body warm-ups. Compared to low-intensity stretches, high-intensity moves such as push-ups, dumbbell back flys or resisted lateral raises boost strength and flexibility, as well as delay post-workout muscle soreness. This is great news for serious fitbies. {CELEBRITY QUOTE} ‘I’ve really embraced my body and who I am. I think it’s more beautiful and powerful when you carry yourself with confidence.’ Skechers ambassador Demi…

“ Whether it’s a better body, healthier lifestyle or top-notch performance you’ve set your sights on, exercise alone won’t cut it – that’s just part of the story. The other part resides in your diet. The food you put in your body is pivotal in determining how much fat you lose, strength you gain and energy you have. How so? Because food contains the macronutrients (think carbohydrates, protein and fat) that are involved in building your best body ever. Here’s how it works – carbohydrates and fat provide the fuel that will power your workout, while protein is key in regulating metabolism and building muscle tissue. And if shaping up is your goal, repeated studies show that those who begin an exercise-only programme (compared to an exercise and healthy eating…

Fancy giving your diet an extra boost? Combining green tea and exercise could be a great aid in the pursuit of healthy weight loss, according to an Anglia Ruskin University study. Researchers gave volunteers capsules of green tea extract over four weeks and found that body fat was reduced by 1.63 per cent, while fat oxidation rates increased by 25 per cent. Those taking the green tea extract also saw their sports performance increase by 10 per cent over the test month. Make ours a matcha!…

GREEN ENERGY SOUP Serves: 2 3 kale leaves, de-stalked 15cm piece of cucumber ½ red (bell) pepper 1 tsp grated fresh ginger Freshly squeezed juice of 1 lemon 1 avocado, peeled and stoned 250ml coconut water 1 medium tomato, halved 4 tbsp chopped fresh dill, plus extra to serve 1 garlic clove ¼ onion ½ teaspoon salt Freshly ground black pepper, to serve Olive oil, to serve 1 Put all the ingredients into a blender and blitz on a low speed until completely smooth. 2 Transfer the mixture to a small saucepan or pot set over a medium heat and warm through. 3 Pour into serving bowls, drizzle with olive oil, sprinkle with black pepper and a few extra sprigs of dill, and serve immediately. H&F TIPS KALE Gramme for…

EAT MORE FIBRE If you make just one dietary change to benefit your waistline, increase your fibre intake. A new study published in the journal Annals of Internal Medicine, found that the single instruction to increase dietary fibre intake to 30g per day (the UK average is around 16g per day) resulted in nearly five pounds lost in 12 months. Those who were told to follow the more complicated American Heart Association Diet, which is also high fibre, but has additional rules, lost slightly more weight (six pounds in the year) but found the diet harder to follow. To meet your 30g of fibre a day, eat ‘brown’ grains, such as brown rice and wholemeal pasta and bread, plus at least five-a-day fruit and veg, and regularly include beans and…

Over a third of UK adults say their hay fever has been worsening*, but why? According to pollen expert, Dr Jean Emberlin, it’s due to the change in timing of the pollen season and air pollution encouraging the release of PALMLTB4 from birch pollen. Here’s how to ease symptoms. HOMEDICS PROFESSIONAL HEPA AIR PURIFIER, £99.99; homedics.co.uk HoMedics Air Purifiers have been proven to remove up to 99 per cent of pollen, dust and mould spore particles, to reduce symptoms of allergies and hay fever. DR BRONNER’S ORGANIC EUCALYPTUS CASTILE LIQUID SOAP, £5.99 for 237ml; drbronner.co.uk Eucalyptus is known for its decongesting and antiseptic properties. Add a few drops to a basin of hot water and inhale the vapours. HAYMAX PURE, £6.99 for 5ml; haymax.biz Apply this natural organic balm to…

THE NUTRITION GURU Madeleine Shaw – holistic nutritional health coach, blogger and healthy chef @madeleine_shaw_ madeleine_shaw ‘My favourite breakfast is scrambled eggs, avocado and roasted tomatoes. Lunch tends to be something like a squash curry with cauliflower rice from my new cookbook, Get the Glow (Orion Books, £20) and I’ll have something like my Steak and parsnip chips recipe for dinner. l drink lots of filtered water every day without fail. I tend to snack once a day, if at all, and if I do, I’ll stick to nut butter or a green juice. I love to juice and make smoothies. My favourite smoothie at the moment is avocado, almond milk, lime, vanilla and coconut cream. If I’m on the go, I’ll grab a Savse Super Green smoothie (£2.29 for…

1. GO FOR GOAL ‘Setting challenges and looking for something new to do can make a relationship exciting and give you an adrenaline high. Look at different activities that you can take part in, such as The Pink Ribbonwalk or The Spartan Race, and train for it together.’ Jenny Pacey, Pace & Go 2. SWAT UP ‘Know the strengths and weaknesses of your partner so you can create a safe and effective workout, especially if one of you is using heavier weights than normal. Structure your session, using different equipment and ensuring you stick to rest intervals.’ Luke Taylor, The Gym Group 3. CHOOSE CAREFULLY ‘The right workout varies from couple to couple. Some partners thrive off each other’s support – running is great for this. Others enjoy the practicality…

Swim cap Usually provided by the race organiser. Can help keep you warm and your goggles in place. Goggles These are an essential piece of kit, so you can clearly carve out a path for yourself in the crowds! Tri suit It’s quick-drying, has room for a bra underneath and has padded shorts to make the cycle leg more comfy. Wetsuit Needed for cold open water to keep you warm and buoyant. You could buy one second hand or hire one. Bike Any bike you can borrow or buy cheaply will do, but a road bike will be faster than a mountain bike. Cycle helmet You can’t compete without one. Choose one with plenty of vents to help keep you cool. Cycle shoes Clip-ins probably aren’t worth bothering with in…

H&F intern Marisa Dunn treats her body from head to toe. What? Journey of the Seven Spices. Where? The Spa, Dolphin Square, Chichester Street, London SW1V 3LX (dolphinsquare.co.uk/spa/). Cost £199 for 2 hours 25 mins. Inspired by the spirit of Morocco, The Journey of the Seven Spices is an indulgent, relaxing and refreshing experience. It started with a rosewater hand washing – a traditional greeting in the African country. My masseuse Monica then used a hot-towel pressure-point massage to awaken my senses. The aromatic spices came into play with the body scrub, which exfoliated my body from toes to neck. After rinsing it off, Monica applied warm herbal poultices to tension points on my body and kneeded away any remaining stress with a full-body massage using fragrant oil. This was…

In 2011, popular TV chef Ching-He Huang began suffering from allergic reactions – her face and skin would turn blotchy after eating shellfish and nuts. She had to carry antihistamine tablets with her and monitor what she ate. After three years of unhappiness and through her own research, she found out she was allergic, not to the foods themselves, but to sulphites, a type of preservative used in many processed foods. This, along with overwork, stress and not always eating as well as she’d like, was the catalyst that made Huang want to change her diet and live more healthily. She went for a health check, feeling her body was out of kilter – and her instincts were right, the check-up revealed that her bowel was clogged up. Huang embarked…

After months of cosy nights in, snug jumpers and comfort food, it’s a shock to be faced with the prospect of wearing a bikini already. But swimsuit season suddenly creeps up on us every year – often, while we’re still packing a few unwanted pounds. This summer we’ve made a vow to be prepared and we suggest you make one, too. Whether you want to slim down or get lean, we’ve got the ultimate workout to help you wear your bikini with confidence – and now’s the time to start sweating. ‘Getting in shape early in the year is important for sustainability and peace of mind,’ agrees Lloyd Bridger, co-founder of LDN Muscle at ldnmuscle.com. ‘A realistic rate to lose fat is around 0.5kg a week, so deciding you want…

HIGH BOX STEP-UP Holding dumbbells at your sides for resistance, choose a box height that allows you to bend your knee to an angle of less than 90›. Make sure your front leg is doing the work, rather than the back one, as you step up, then back down. Start with three sets of six reps on each leg. WEIGHTED HIP BRIDGE Do a traditional hip bridge (lie on your back with your feet flat on the floor, then raise your hips so your body’s in a straight line), adding resistance by placing a bar across your hips. Engage your core, hamstrings and glutes. Start with three sets of 10 reps. OVERHEAD MEDICINE-BALL TOSS Take a light medicine ball in both hands, holding it down by your waist. Keeping good…

1. DOWNWARD-FACING DOG A vinyasa (a series of dynamic poses) will get blood moving and make you feel energised. To warm the main parts of the body, try doing a series of poses that begins and ends with downward-facing dog: downward-facing dog – plank – four-limbed staff pose – upward-facing dog – downward-facing dog. HOW TO DO IT: Start in a high plank and push the ground to shift your weight backward. Your hips are up and back; legs extended and head hangs loosely. Your body is in an inverted V-shape. 2. WARRIOR II This classic standing pose will wake up the hips, legs and arms. Hold the pose for five to 10 long, deep breaths (on each side) to really engage your muscles and make you focus, firing up…

WIN! A £180 SUNGLASSES HUT VOUCHER WITH NELSONS Summer brings lots to look forward to with its longer days, warmer evenings and holidays. However, for a quarter of the population, it also signals the start of the dreaded hay fever season, which can mean itchy eyes, runny noses and sneezing fits. However, don’t despair if you suffer from hay fever! Nelsons® Pollenna› contains a unique selection of homoeopathic remedies, combined to help bring gentle and soothing relief for the distressing symptoms of hay fever. Always read the label. Nelsons Pollenna is giving one lucky reader the chance to win a £180 gift voucher from Sunglasses Hut to help to keep the pollen away! To find out more about Nelsons Pollenna, visit nelsonsnaturalworld.net. FOR YOUR CHANCE TO WIN one of…

‘Until 2005, I was working as an accountant in an IT company. It was a very corporate role and wasn’t really a 9-5 – more like 5am until whenever! I spent most of the day driving around the South East for meetings. Although I’ve always been in to fitness, my work life was very sedentary – either sitting at a desk or in a car and I was two stone heavier than I am now.’ THE NEXT STEP ‘After having my eldest daughter, Hattie, now almost 10, I planned to return to work, but in the end, I decided going back to my full-time corporate job wasn’t an option. I left the company to pursue what I’d always wanted to do, fitness teaching. I trained with Premier (premierglobal.co.uk) and completed…

Why do you exercise? ‘Mainly because of how it makes me feel. Exercise makes you feel and look good, and that’s part of my job. It also helps balance out the stressful side of my work. It’s almost like therapy for the brain – you can take out frustrations in a workout!’ What’s your routine? ‘It largely depends on work. I’m training for a shoot at the moment but, with summer coming up, I want to be in good shape anyway. I’ve been doing a lot of weights – working on deadlifts, body weights, pull-ups… I balance that with a ballet-Pilates fusion, called Paola’s BodyBarre (paolasbodybarre.com) – it’s great for the core! Sometimes I’ll do yoga or cardio (boxing or Spinning).’ Do you like working out with friends? ‘Yeah, definitely.…