Innholdsfortegnelse for June 2015 i Women's Fitness

In 2012, the London Olympic Games put the UK’s female athletes firmly in the spotlight. Since then, women’s sport has been enjoying more attention than ever, but there’s still a long way to go before it gets the same coverage and sponsorship as men’s events. So we’re excited that this summer sees a host of major women’s competitions that will showcase the talents of the crème de la crème of the world’s female athletes. From the FIFA Women’s World Cup to the Women’s Ashes Series and the Women’s British Open, whether you enjoy playing or watching sport, there’s something to inspire you. Turn to ‘Summer of Women’s Sport’ (page 60) for our guide to the must-see events and the players to watch. The action kicks off on June 17-21 with…

#SUPBIKERUN If open water swimming puts you off trying a triathlon, this race is for you! Featuring a 3k Stand Up Paddleboard (SUP), 30k mountain bike and 5k run, it’s a triathlon with a twist; supbikerun.co.uk. URBAN NINJA Inspired by the cult Japanese TV show, Ninja Warrior, this obstacle-course race includes challenges such as the ‘core crunch’ and ‘monkey press’. It’s not about winning – only one per cent of competitors are expected to finish; urbanninja.co.uk. BOOM URBAN TRI Don’t like swimming but want to tri? On the first Sunday of every month, Spin studio Boom Cycle hosts a unique triathlon event. Expect to do 45 minutes of yoga followed by a 5K run and eight-mile Spin; boomcycle.co.uk.…

“ Summer is the season for barely-there clothing – shorts, vests, crop tops and even bikinis. It’s no wonder most of us girls panic that we spent the past few months dusting off the remains of our Easter egg supplies. But it needn’t be that way. In my job as a fitness editor, I hear the experts say time and time again that women have three trouble spots – the tummy, bottom and arms. These are our problem areas, the parts we strive to get lean for the summer. The good news is that, while you can’t spot reduce fat (choose where to lose fat from) because chances are, you’ll lose it all over, you can spot enhance, by targeting the areas where you want to build lean muscle. And…

LOVELY LEGUMES Beans, pulses, legumes… whatever you call these humble foods, we’re likely to benefit from eating more of them. They’re one of the healthiest quality carbs you can eat, due to their content of B vitamins, magnesium and dietary fibre, plus their low glycaemic index. Pulses do contain phytic acid, known to reduce the absorption of minerals such as iron and zinc, which is the reason the Paleo community often shuns them. However, there’s little scientific evidence that the amount of phytic acid in a pulse-rich diet is a problem, and phytic acid is increasingly being investigated for its potential anti-cancer and blood-sugar-regulating benefits. On balance, time to give it some beans. DREAMY ICE CREAM If you love ice cream but can’t do dairy, Almond Dream frozen tubs are…

GRILLED NECTARINE, PARMA HAM AND RUNNER BEAN SALAD Serves: 2 150g runner beans, ends cut off2 nectarines30g watercress30g rocket100g Parma ham50g feta cheese, cubed2 tbsp sesame seeds3 tbsp honey and mustard dressingSalt and pepper Honey and mustard dressing 8 tbsp olive oilPinch salt1 tsp English mustard1 tbsp runny honey 1 Pop the beans into a pan with a little water and a pinch of salt, and steam for five minutes. 2 Cut the nectarines into eighths, and grill them on a griddle pan (medium heat) for two minutes on each side. 3 Put the watercress and rocket into a bowl and mix them together. Scatter the rest of the ingredients over the top, then pour the dressing over and finish with some cracked black pepper. H&F TIPS WATERCRESS This leafy…

WORK IT OFF About to indulge in a rich meal or treat? Make sure you squeeze a workout in first. A short burst of intensive exercise before you eat a high-fat meal can help stave off the impact on your heart, shows new research from the University of Exeter. Scientists found that 25 minutes of moderate-intensity cycling prevented the reduction in blood vessel function that occurs after eating a high-fat meal (which can increase risk of heart attack). However, eight minutes of high-intensity cycling had an even better effect, not only preventing the fall but actively improving blood vessel function. Good news for those with busy lives… {CELEBRITY QUOTE} ‘If I have to lie down on my back to get my zipper up, I know it’s time to cut back…

Switch off How often do you feel relaxed? According to the latest research from meditation app, Anamaya (anamaya.co), over half the UK population feels relaxed for a mere one to two hours each week! The study also found that a third of people questioned put reduced stress levels at the top of their ‘life change’ wish list. The team behind the app suggests that mindfulness, meditation, a better work-life balance and switching off from technology all prove helpful in the pursuit of a less stressful lifestyle. SUPER SPRINKLE: Containing chia, red maca and baobab, this LoveRaw Energise Superfood Powder Blend (£13.99 for 150g; eatloveraw.com) provides a healthy energy boost. Pop it into juices, smoothies, or onto cereal. PROMOTION THE SECRET TO GUT HEALTH Keeping your bowel in tip-top order is…

Applying sun cream is a chore – the thick, sloppy consistency, the hard-to-reach angles, the effort of trying to avoid sand sticking to it, making you look like a doughnut. You’ve just got into an activity and it’s time to reapply before you know it, especially if you’ve been in the water… But applying a protective barrier against the sun’s rays is essential – ‘sunburn can cause direct damage to DNA, resulting in inflammation and death of skin cells – sunburn in childhood or adolescence can also double the risk of developing melanoma in later life,’ explains consultant dermatologist and British Skin Foundation spokesperson, Dr Anjali Mahto. But – in what might be music to many holidaymakers’ ears – the risk of sunburn and the hassle of applying a traditional…

‘I get a rush when I cycle – it gives me a sense of freedom that I don’t experience during other forms of exercise. It doesn’t feel like work, either – freewheeling down country lanes or venturing through London on the commute. Then there’s the distance you can cover, the sense of achievement when you complete your first sportive, night ride or intercontinental cycle. I’ve yet to find a better adrenaline hit!’ James Hartnett, London ‘Cycling is important to me because it allows me to make the most of my commuting time by getting outside in the fresh air. It’s also a very sociable activity, as my friends, family and boyfriend are also keen cyclists. A bike ride allows us to spend time together and see new places from a…

The way you fuel your body has a direct influence on your training, performance and recovery. Taking charge of your nutrition will help you take charge of your performance goals (you’re more likely to stick to your training knowing you’re not going to hit a wall half way through) and your results. Knowing what to eat and when will also speed recovery. Here’s how to fuel your body, whatever level you’re training at. 1 LOW-INTENSITY RIDES A low-intensity, easy-pace ride has no special fuel demands as long as you keep it to a maximum of 60 minutes at around 50 per cent of your maximal heart rate. At this pace, you can ride while easily having a conversation. A great time to do these easy-paced rides is first thing in…

When Diane Thomas and Jane Muir opened Mildred’s Vegetarian Café in London in 1988, few people thought the restaurant would last longer than six months. Now heading towards its thirtieth year, Mildred’s has become an affordable mainstay in London’s West End, loved by vegetarians and non-vegetarians alike. The café’s genius is that its dishes don’t only appeal to non-meat-eaters. ‘Nothing on the menu is there simply because it fits a particular dietary choice – everything’s there on merit,’ says chef Sarah Wasserman. But making sure that stays true is no easy feat. So Wasserman and head chef Daniel Acevedo started a food blog a few years ago as a way to experiment with new recipes. The blog became a passion and, luckily for us, snowballed into an entire cookbook. Mildred’s:…

DIAMOND ROLL-UP BENEFITS Mobilises the spine, hips, inner thighs and improves suppleness. Also helps strengthen the abs, back, bottom and hamstrings, while building core control and strength. HOW TO DO IT • Lie on the floor with your legs bent and feet touching. Press your upper thighs and knees towards the floor. Relax your shoulders away from your ears and let your belly drop towards the floor. • Reach your arms up (A) and all the way overhead and rest them on the mat. Your fingertips should point towards the wall behind you with your palms up. • Inhaling, reach your arms up over your head, letting your biceps pass by your ears, then drop your chin and curl your torso up to sitting (B). • Exhale as you stretch…

How often do you train and what sort of things are you doing? ‘I train six days a week – sometimes twice a day and sometimes just one long session. I have to run, jump and throw in the heptathlon, so I work on each of the disciplines both from a technical point of view and also practising the actual discipline. I do running sessions, hurdles, long jump and high jump, and a lot of throwing strength work. I also do weights and conditioning exercises.’ How are you feeling about your return to competition [the Manchester Great City Games in May]? ‘I’m pretty excited. I’ve been working really hard to get back in shape and can’t wait to compete again.’ How are you finding balancing training and motherhood? ‘It’s definitely…

STAR LETTER BEATING MY OBSESSION I was putting myself under a lot of pressure to continuously improve my fitness. So much so that my boyfriend and parents were becoming worried about my addiction to exercise. I’ve had anxiety over how many calories I’m burning versus how much I’ve eaten. It wasn’t until I read ‘Are you suffering from “wellness syndrome”’? (May issue) that I realised the extent of it. I’m now going to focus on enjoying exercise again. One piece of cake occasionally doesn’t mean I have to feel bad about it for days. Zoë Longford, Edinburgh TRIATHLON LOVE I just wanted to say how pleased I was to read the ‘Triple the fun’ feature in May issue. I completed my first triathlon last year (inspired by a friend who…

Want to get fitter but need a push in the right direction? Turns out your postcode could do more for your fitness than you thought. According to an analysis of studies published in the journal Obesity Reviews, fitter communities have their healthy living choices right on their doorsteps, with public services, such as bike lanes, playgrounds and trails, to encourage people to be more active on a day-to-day basis. It seems it’s easier to squeeze activity into your day when the necessary facilities are within easy reach. Look for towns and villages with plenty of green space, public footpaths and nearby gyms.…

Personal trainer and international dancer, Nicole Winhoffer, has helped shape some of the best bodies in the celebrity business. We’re talking about the über-toned likes of Rachel Weisz, Stella McCartney, Abbie Cornish, Mya and even Madonna. It’s the kind of client list that takes hard work to obtain, but then Winhoffer was never afraid of a challenge. From 2010 to 2014, Winhoffer was creative director of Hard Candy Fitness (a group of fitness clubs part-owned by Madonna) and created the world-renowned Addicted to Sweat DVD programme. She has since gone on to become the global ambassador of Adidas by Stella McCartney. It’s an impressive résumé, and yet not surprising given that Winhoffer’s approach to fitness is unlike anything we’ve seen before. When we caught up with the trainer at the…

Squat to shoulder press & tri extension Reps: 10 Works: Thighs, core, hamstrings, bottom, triceps, shoulders Stand with your feet hip-width apart and hold a pair of dumbbells at your shoulders. Lower into a squat so your thighs are parallel to the ground (A). Push through your heels to stand, pressing the weights directly overhead (B), then bend your elbows to lower the weights behind you, keeping your elbows close to the sides of your head (C). Return the weights to the start. That’s one rep. Triceps kickback Reps: 10 each arm Works: Core, thighs, bottom, biceps and triceps Start on all-fours, hands on dumbbells beneath your shoulders and your core engaged. Keeping your hips square to the floor, bend your left elbow to raise the dumbbell toward the side…

1 Make strawberry guacamole by whizzing up avocado flesh and fresh hulled ripe strawberries in a blender in a 3:1 (by weight) ratio. Blitz in lime, jalapeños and fresh coriander leaves according to your taste. 2 Rustle up a strawberry vinaigrette (perfect to dress a watercress and rocket salad) by mashing a handful of strawberries with a fork and adding to 2 tbsp each olive oil and balsamic vinegar whisked together. 3 Enjoy strawberries with peanut butter in a healthier twist on the US peanut-butter-and-jelly classic. Simply top peanut butter on granary toast with some thinly sliced sweet strawberries.…

“ Watch those liquid calories. We tend to drink more during the warmer months, so avoiding calorie-laden beverages is one of my top tips for a trimmer summer tum. The simple fact is that calories in liquid form don’t fill you up like calories in food do, so drink water, herbal tea or a diet drink in place of smoothies, fruit juices and sugary pressés. Watch your alcohol consumption, too. I don’t want to be a killjoy, but alcoholic drinks have calories and plenty of them (200 in a large glass of rosé). If you really fancy a tipple, stick to wine spritzed with sparking water. LOVE SEASONAL FRUIT AND VEG Summer’s leafy greens are ultra low in calories, and summer berries such as raspberries, strawberries and red currants are…

MENTOR ME OFF SUGAR  happysugarhabits.com Self-styled sugar detox expert Laura Thomas (a health and nutrition coach) offers this six-week online programme to help people break their sugar habits and thereby manage their weight and improve their health. It costs £145, for which you’ll receive comprehensive menu plans, shopping lists, online and text support as well as access to a Facebook group. This is just one of a series of quit-sugar programmes currently on offer, but the approach here is sensible and sustainable. It helps you make an informed decision about occasionally enjoying something sugary rather than feeling constantly overwhelmed by cravings. Typical meals you’ll enjoy include scrambled egg with spinach and mushrooms, mackerel salad with quinoa and stuffed chicken breasts with kale. There’s no weight-loss promise, but as you’ll learn…

MAGNESIUM Helps control blood pressure and blood sugar. Signs you need it: Migraine, chocolate cravings, anxiety, irritability, fatigue, insomnia, irregular heartbeat and lack of concentration. Try: Eating dark leafy greens, fish, nuts and seeds, or BetterYou’s Magnesium Oil range (from £9.95; hollandandbarrett.com). VITAMIN D Boosts your immune system, bones, skin and mental health. Signs you need it: Aches, pains and tiredness. Try: Getting 20-30 minutes of sun on your forearms and face in the middle of the day three times a week*, eating oily fish or taking cod liver oil. Try Holland & Barrett’s Cod Liver Oil Caps (£2.99 for 60). IRON Helps transport oxygen throughout the body. Signs you need it: Fatigue, tiredness, your skin is paler than usual, you get short of breath easily. Try: Eating red meat,…

SET A GOAL! ‘The bikini body that everyone should be aiming for is a fit one. It sounds kind of obvious, but in the quest for a summer body, people rarely set themselves “fitness goals”. Losing 6lbs isn’t a fitness goal, but running 10km or doing a tough assault course is. Achieving a fitness goal will help to accelerate you towards your aesthetic goals and give you a sense of achievement – a double whammy!’ Harry Jameson, personal trainer, @harryjamesonPT STRENGTHEN AND LENGTHEN Hands up if you attended ballet classes as a child? Well, all these years later, pliés and pirouettes are back in fashion in the form of barre workouts – no tutu or leotard required! Most barre classes start with mat-based work, involving arm exercises with weights, then…

You don’t need a sports degree to know that road cycling is on the up. These days, British roads are awash with bike commuters, club riders and social spinners. Reports show that over one million more Brits are now cycling regularly than in 2008, while the number of female commuters has risen by 40 per cent over the same period. And thanks to Government backing, the proportion of road cyclists is set to rise. In July last year, the Deputy Prime Minister announced a £214 million investment in cycling, with plans to develop cycling networks, increase cycle safety and improve road conditions for riders. This is great news for the hordes of bike fans across the country, not to mention the whopping 100,000 riders who now hold a British Cycling…

SURF’S UP Dakine Maira Rashguard Long Sleeve, £46; surfdome.com TIE THE KNOT Hair ties, £8.08; mykitsch.com SHORT STUFF Seafolly Romeo Rose Runner Short, £39; simplybeach.com PRETTY PETALS Hoodie, £ Roxy hoodie, uided. £59.99; surfdome.com HOT CROP Running Bare Second Skin X Back Crop, £39; activeinstyle.co.uk LEG UP Power Leggings, £85; lijastyle.com FOOTWORK Torena VTR Training Shoe, £75; shop.hellyhansen.com WE LOVE This minimal but supportive training shoe can be used for a variety of workouts.…

Health writer Eva Gizowska has a muscle-whisperer session. What? Langelloti Tri-Therapy (LT Therapy) with Sophia Kupse, from £50 for 30 minutes. Where? The Muscle Whisperer Clinic, Harley Street Therapy Centre, London W1G 9PA. West Yorkshire Clinic, Bradford, BD10 8RG (themusclewhisperer.co.uk) ‘Muscle whisperer Sophia is a therapeutic massage therapist who has also studied Ayurvedic and other Eastern therapies. Sophia believes negative emotions and experiences are stored within our muscles. Emotional blocks are located wherever an area feels tender or painful, and the skin goes pink. Sophia ‘reads’ your back like a map and also works intuitively. I was amazed how accurate she was. When she touched certain areas of my back, I felt a sharp, stabbing pain. She picked up on my grief to do with my mother's death and a…

For international flavours, head to a Middle Eastern grocer or Oriental supermarket for ingredients to make your recipes unique. Make your own toppings. Our garlic aioli and carrot relish are simple to whip up and an easy way to control the number of calories you’re eating. The humble egg is an excellent source of protein. We always have a tortilla at the salad bar. A lot of our dishes contain nuts and tofu, which are a great way for vegans to get their protein requirements. If some of the family is vegetarian and some members are not, it doesn’t have to be a hassle to cater for them. Cook a veggie meal for everyone, adding fish or meat at the end for those who want it. The wellbeing of the…

With swimwear-and-shorts season just around the corner, you might be thinking it’s too late to tone up your muscles in time for summer. Think again! The key to getting a lean physique is simpler than you think, especially if you use a targeted approach. Here’s how to tone up in a trice. DITCH THE BODY FAT Perhaps the single biggest thing you can do to increase your level of visible muscle tone is to drop any excess body fat. Reducing subcutaneous body fat, which is the fat stored under your skin, will pull the skin tighter to your muscles and make you appear more toned. Both training and nutrition will play a part, but cutting down on excess calories will have the biggest impact here. Follow a balanced diet and…

1 ADIDAS CLIMACHILL RANGE From £18; adidas.co.uk Adidas’ clever Climachill fabric features cooling technology that promises to keep you 36 per cent cooler than other Adidas kit. The new range is super-sleek in black. We love the ClimaChill tee for £33. 2 SUUNTO AMBIT3 RUN £200; suunto.com GPS training just got smarter! This nifty GPS device lets you create and follow detailed interval workouts, plus features a voice coach to guide you through the session. 3 REEBOK ZPUMP FUSION £85; reebok.co.uk Check out the new version of Reebok’s 1990s ‘Pump’ trainer. With an inflatable cavity around the ankle, these running shoes can be ‘pumped’ to custom fit your feet. #getpumped…

FUNKITA PLATINUM POWER RACERBACK TWO PIECE £36; simplyswim.com ‘This Australian brand loves bold graphics and its snug-fitting, very quick-drying, chlorine-resistant bikini is designed for swim training. It has a pullover top with a wide, supportive elastic under-bust band and secure but slim racerback straps, plus a pullcord and wide elastic band in the pants. The perfect combo of style and substance.’ LOOK PERFORMANCE SPEEDO WOMEN’S MONOGRAM ALLOVER 2-PIECE SWIMSUIT £29; speedostore.co.uk ‘The neon orange and bold pattern on this oozes energy. Designed for fitness training, this great-value, comfy two-piece boasts long-lasting Endurance 10 fabric and new Creora Highclo for excellent chlorine resistance. It’s quick drying, stretchy and has elegant thin straps on the pullover top. The pants have a drawcord to keep them secure. This comes a very close second…

‘Working out outside in the sunshine.’ @adriennevbell ‘I’m based in Cincinnati, Ohio, where winters are cold and bleak. We look forward to all the bright and cheerful summer colours!’ Hipsy ‘I have Parkinson’s Disease but I’m only 38 and still love high-intensity exercise. I’ve been injured so am looking forward to summer to be able to get back into exercise. I always try to tell others with Parkinson’s what a difference exercise can make! It certainly makes me feel amazing.’ Heidi Reynolds…

FURTHER, FASTER, STRONGER Move over beetroot – there’s a new food superstar in town! According to two new studies by the University of Chichester, the New Zealand-grown blackcurrant could be a great nutritional weapon for athletes. Findings from the first study show that runners who had taken a blackcurrant supplement increased sprinting distance by 10.6 per cent and showed a greater lactate tolerance. The secret? Experts say the NZ currants contain unusually high levels of anthocyanin, due to the intense UV light there. This polyphenol boosts peripheral blood flow and therefore performance. Stock up if you can… {CELEBRITY QUOTE} ‘[I do] a lot of running on the treadmill. Cardio is the key. I have a personal trainer who travels with me if we have a big event coming up’ Rihanna…

WAIST-SLIMMING TWIST ‘This calorie-blasting warm-up move tones your obliques, bra-fat area, thighs and love handles. Get the windmill effect with your arms, and keep a rhythm that’s quick enough to get your heart rate up.’ Step 1: Start with legs wide. Step 2: Turn in your right knee, then bend both knees. Touch the floor with your right hand. Open your left hand to the ceiling; squeeze your thighs. Step 3: Quickly alternate between your right and left foot, jumping about two inches off the ground. Step 4: End with bent knees, turning your left knee in, left hand on the floor, and right hand reaching to the ceiling. Open your chest. Complete 50 repetitions. LUNGE SNAP ‘This move tightens the skin behind your thighs, tones your lower abs, and…

Fizzy drinks have long been the enemy of nutritionists and health gurus and now their ‘diet’ counterparts are finally following suit. The latest research, published in the Journal of the American Geriatrics Society, found that a high diet-fizzy-drink intake is linked to greater abdominal obesity and, consequently, cardiometabolic risk. Although the study focused on adults aged 65 years and older, researchers say it highlights the danger of diet-fizzy-drink intake for all adults. Put those cans down!…

BREAKFAST ‘In the morning, I have multivitamins and fish oil tablets, a protein shake – strawberry flavour is my favourite – and plain porridge. Sometimes I add protein or a fruit, such as strawberries, to my porridge to make it slightly sweeter.’ STAYING HYDRATED ‘I try to drink as often as I can and I’ll always have a bottle of water with me, so I can drink and keep on top of my hydration throughout the day. I’ll also have a protein drink in the evening to help me recover that little bit more.’ LUNCH ‘For lunch, I have meat – usually chicken – with sweet potato and salad and I often add some seasoning or sauce to the meat. I have four meals a day – I find it…

How you climb the social or employee ladder might be having a harmful effect on your health, if new findings from the University of Utah are anything to go by. The fiercely ambitious, who aim to gain promotion or climb the social ladder, with an aggressive or competitive mind (or a ‘hostile dominant’ personality) have an increased risk of cardiovascular disease and stress. Those who take a friendlier approach are more likely to have lower blood pressure – and more success.…

SUPERFOOD SAP If you love superfoods, let us introduce you to the next power ingredient in beauty – birch sap. Birch trees in Finland, Latvia, Estonia and Russia produce a nutrient-rich sap in spring. It’s said the sap offers purifying health properties and local women also use it to strengthen their skin. Reap the benefits with Madara Time Miracle Day Cream (£34 for 50ml; mypure.co.uk) or Serum (£38 for 30ml), containing birch sap instead of water. Or Botanifique Hydra Power Thermal Mask (£66 for 100ml; botanifique.com), which heats on contact with water to deep clean pores. CELEBRITY FAVOURITE ‘The Rose Skincare Collection is a complete skin saviour’ Emilia Fox, actress WE LOVE: Plant Body Wash – a sassy range of all-natural botanical shower washes that sends out an uplifting morning…

There’s nothing better than taking your make-up off before bed, or those weekend days when you can get away without wearing a scrap. But, if the feeling of going au naturel is so appealing, why do two out of three British women ditch the make-up for only three-and-a-half weeks of the whole year? This figure is from a recent St Ives beauty survey, which also found that 50 per cent of UK women re-apply their cosmetics at least three times a day! Now it’s time to put down those mascara wands and lippies – for at least two days a week anyway. Experts say the new way to better skin is to follow the 5:2 beauty diet. But what is it? Very similar to the 5:2 food diet (or intermittent…

Heidi Klum is regularly spotted out and about on her trusty pink bike, with and without her kids. Dame Vivienne Westwood makes cycling look stylish, which is perhaps why she still uses her bike lots at the age of 71! We’ve often wondered how Gisele Bundchen got those legs. Turns out she’s a bit of a bike fan. Remember when Davina McCall cycled from Edinburgh to Windsor? She is one bike-fit celebrity! Madonna loves to cycle around on her bicycle, often in retro-looking sports gear. Super cool. Goldie Hawn is not a fitness wallflower. She cycles with daughter Kate Hudson and takes part in sportives.…

HOT WHEELS Need a new ride? Pedal up to the start line on one of these beauties… Fuji Finest Women’s Road Bike £750; evanscycles.com The perfect bike for new roadies, this ride comes with carbon forks, Shimano Sora components and an attractive price. A great companion for your sportive. Specialized Women’s Dolce Elite £880; evanscycles.com This women-specific bike is designed for the female endurance road rider, making it the perfect match for sportive riders. It’s a seriously comfortable ride at an affordable cost. Viking Elysee Women’s 700c Road Bike £319.99; gooutdoors.co.uk This handy steed boasts a ladies frame that’s comfy over long distances. A great entry-level bike, it’s made from lightweight alloy and promises a stable ride.…

A supportive and comfortable sports bra is a necessity for any successful workout, so we have our eye on Odlo’s new range. The three new designs – seamless soft, seamless medium and crossback medium – cover gentle and moderate activity. The combination of breathable fabrics and seam-free technology means a sweaty session isn’t a problem. They’re sporty, feminine and functional – we’ll take all three, please……

Need an excuse for a siesta? Psychologists from Saarland University in Germany have discovered that a short nap, for around an hour, can boost your memory. Two groups of volunteers had to learn pairs of words, then recall them, one group after watching a DVD and the other after a nap. The group who caught 40 winks were better able to recall the pairs of words. ‘A short nap is enough to significantly improve learning success,’ says the study’s lead researcher, Professor Axel Mecklinger.…

DUMBBELL BATWINGS With a dumbbell in each hand, bend forward at the waist so your upper body is almost parallel to the floor. Keeping a neutral spine, row the dumbbells up and in to your sides, squeezing shoulder blades together. Hold for five secs; do five to 10 reps. DUMBBELL COMPLEXES Taking a dumbbell in each hand, repeat these exercises in order, without rest or pause: Romanian deadlift; bent-over row; alternate lunge; biceps curl; shoulder press; front squat. Start with 10 reps of each and aim for five to 10 rounds. PLANK WALK-UP In a plank position on your elbows, bring hands under your shoulders and straighten each arm in turn into a full press-up. Lower each side back to the plank position and repeat. Do three sets of 10…

Q Is there any point doing hill training if I’m preparing for a flat race? A Hill training has been described as speed work in disguise. Having to overcome gravity certainly challenges the cardiovascular system more and builds strength and power, which is why most coaches include some kind of hill training in their schedules. However, that’s based on the premise that you’re training four to five times a week and regularly include speed work and tempo running in your training. What if you can only fit in a long run and a couple of other sessions a week at best? Then you’d need to choose between speed work and hills. In a recent study, researchers at South Dakota State University set out to compare the two modes of training.…

WIN! A RAGDALE HALL EXPERIENCE DAY FOR TWO Ragdale Hall, set in the rolling Leicestershire countryside, combines state-of-the-art facilities with the charm of traditional Victorian architecture. Whether you want pampering or to kick-start a healthier lifestyle, Ragdale Hall has a great selection of spa days and breaks. You and a friend could spend a relaxing day (Monday to Friday) at Ragdale Hall on a Ragdale Experience Day. Enjoy a light lunch in the Verandah Bar, use of Ragdale’s facilities, including the multimillion-pound Thermal Spa featuring candle pool, indoor/outdoor waterfall and heat and water experiences, plus two further pools, the gym, exercise classes and outdoor facilities. Call 01664 434831 or visit ragdalehall.co.uk for more info. FOR YOUR CHANCE TO WIN a voucher worth £180, email your details to competitions@iris-uk.com with ‘RAGDALE…

‘I’ve always had a weight issue, either having a “skinny” year, a fit year or a “fat” year, but the issue with my weight really started a few years ago. Nine months after having my eldest son Luca, 4, I fell pregnant with my son Teddy. I hadn’t had chance to lose my initial baby weight, so, before Teddy, I was a large size 14. I don’t know how much I weighed, because I was too scared to step on the scales. On top of this, I had terrible post-natal depression. My parents had to come to my house at 8am, because I couldn’t be left alone. I wasn’t eating well – just processed food – wasn’t sleeping and had gone back to work as a brand PR manager. I…