Innholdsfortegnelse for July 2015 i Women's Fitness

Want to shape up for summer? At H&F, we believe it’s not just about looking good in a bikini, but feeling your best too. Whether you want to feel confident on the beach, book an adventure holiday or play summer sports, being your fittest will ensure you enjoy summer to the max. So this month, we’ve turned to our favourite sportswomen for shape-up inspiration. In ‘My beach-body secrets’ (page 50) Olympic windsurfer, Bryony Shaw (plus other celebs whose jobs mean they’re always beach-ready) reveals how she gets in peak physique. If you want the body of an athlete, you need to eat like one too. So dump that crash diet and fuel up like a pro, by reading ‘Eat like an athlete’ (page 64) where sportswomen, including 400m runner Christine…

According to Rock My Run, a music app made for runners and fitbies (rockmyrun.com), seamless music mixes can boost your performance. Here are the right BPMs (beats per minute) for your runs. 1 TEMPO RUN (170-180 BPM) Data shows this beat matches a swift 6-7-minute -mile pace. Try Sigma feat. Labrinth’s Higher, or Rock My Run’s Alternative Route mix. 2 PULSE-RAISER (160-170BPM) Stats show that 166 BPM matches eight-minute-mile pace. Doing intervals? Try Taylor Swift’s Shake it Off, or Rock My Run’s 45-minute Grunge Run mix of 90s music. 3 PLEASANT JAUNT (150-160BPM) Music at 150-160 BPM will pace you at 11-16 minutes per mile for easy jogs or power walks. Plug into Rudimental feat. John Newman’s Not Giving In or Rock My Run’s Country Sunshine mix.…

“ Summer downer – warm weather can cause core body temperature to rise, water stores to diminish and blood flow to move away from working muscles. This isn’t the best recipe for a great performance. In fact, researchers at the University of Exeter report that footballers covered seven per cent less distance in 43°C heat compared to 21°C, and further data in the journal Experimental Physiology found cyclists were five minutes slower over 40K in hot conditions. Don’t get beat by the heat – stay on top of your game with these warm-weather tips. DRINK WATER Did you know that just two per cent dehydration can zap your performance? And one study shows that seven per cent dehydration caused walkers to come to a complete halt. Don’t assume you’re getting…

1 Chop red onion, yellow pepper and aubergine into similar-sized small chunks and thread onto soaked wooden (or use metal) skewers with sweet cherry tomatoes. 2 Next, make a glaze for the vegetables by blending 1 tbsp honey with 1 tsp wholegrain mustard and 2 tbsps olive oil in a small bowl. 3 Brush the kebabs with the glaze, then barbecue. Brush them with any remaining glaze before serving. Who needs sausages and burgers?…

THE IN-SYNC DIET BY GLYNIS BARBER AND FLEUR BORRELLI Indie, £14.99 In this diet book collaboration, ’80s Dempsey and Makepeace actress Glynis Barber (now a fab-looking 59) teams up with nutrition therapist Fleur Borrelli to bring us ‘an evolutionary approach to weight management’ that’s supposed to put us back in tune with our bodies and optimise fat burning and health. Though it might seem like another version of the paleo diet, a heavy consumption of red meat isn’t encouraged. Instead, you’re told to eat eggs, fish and nuts and some grass-fed, organic meat. The authors dismiss wholegrains saying they contain chemicals and moulds that cause inflammation, so it may be hard to get enough fibre. Another unsupported assertion is that sipping water throughout the day may deplete you of fluid…

Self-conscious about scars or stretch marks? Here are some of the latest products to prevent stretch marks and lessen the appearance of existing scars… REMESCAR STRETCH MARKS SCAR CREAM, £24.99 for 100ml; boots.com This silicone-based cream prevents and treats stretch marks by releasing a long-lasting protective film. SILGEL, £35.99 for 20ml; silgel.com Developed by surgeons, this clear, non-sticky, pure silicone gel that helps reduce the visibility of scars and soften scar tissue is now available to the public. MAMA MIO THE TUMMY RUB BUTTER, £23.50 for 120g; mioskincare.co.uk The ingredients in this butter are formulated to build the skin’s strength and elasticity and relieve itchiness, plus boost circulation and collagen. production.…

Papped celebrity Samantha Faiers @SamanthaFaiers The TV personality, fashion lover and co-founder of fitness and nutrition subscription service, Celebrity Training with Sam Faiers (sam.celebritytraining.co.uk), tells us what it’s like to be photographed unaware in her bikini and gives us the lowdown on how she gets her famously toned physique. ‘I exercise every day, even if it’s a quick 30-minute workout. I usually use the exercises from my website, either in the gym or at home. I like to do interval training, cardio, toning and kettlebells. Exercise makes me feel refreshed and toned. I like to exercise in the morning as it gives me energy for the day. I don’t mind being papped on the beach, but it depends on the situation . If I’m letting my hair down and having…

Here’s something you possibly didn’t know – an 8oz New York strip sirloin steak served with sweet potato mash, kale, samphire, mange tout and broccoli is the perfect meal for an athlete. It has the right balance of muscle-repairing protein, energy-giving carbohydrate and immune-boosting vitamins and minerals. That’s according to Joseph Agu, consultant performance nutritionist (josephagu.com), who’s been working with former Olympian-turned-chef, Francis Agyepong, to create the perfect menu for this athletics season. ‘Steak is high in protein, which is excellent for muscle recovery and iron stores. It helps reduce fatigue and is an ideal meat for athletes during their training programme,’ says Agu. ‘Sweet potato is a great carbohydrate source, so it contributes to the recovery of muscle function. The green veg provides vitamins A and C, which helps…

WE LOVE As well as a light frame, the Prince Premier 105 ESP tennis racquet provides 30 per cent more spin. GAME, SET, MATCH Prince Premier 105 ESP Racquet, £179.99; sweatband.com TIP TOP Tennis Top, £14.99; hm.com TOP KICKS Adidas by Stella McCartney Barricade Team 4 Shoes, £70; adidas.co.uk SUN BLOCK Lorna Jane Visor, £20; activeinstyle.co.uk PERFECT BLEND Training Skapri, £78; lijastyle.com COVER UP Club Knit Jacket, £59; asics.co.uk PRO PACK Court Tech 1 Tennis Backpack, £95; store.nike.com…

It’s not often you get the chance to meet the chef and author of an inspirational new cook book, let alone taste his food in your own home, but that’s exactly what happened to H&F recently. On discovering there were no free tables at Chris Honor’s Muswell Hill restaurant, ChrisKitch, imagine our surprise when the Australian chef said: ‘Don’t worry, I’ll come and cook something at your house, instead.’ He arrived laden with food and with his wife Bibi and we spent the evening chilling over an incredible feast from Honor’s inspiring new recipe book ChrisKitch: Big Flavours from a Small Kitchen (Mitchell Beazley, £25), while the talented, charismatic chef told us his story… ‘The best way to sum up my food is to say I cook what makes me…

Your shoulders are involved in practically every upper-body exercise and also play a key part in everyday movements and your posture. You need to be able to move the shoulder joints in multiple directions while also counterbalancing this mobility with adequate stability, in order to stay injury free. Your shoulder is made up of several joints, around which there are lots of supporting muscles, including the rotator cuff (connecting the upper arm to the shoulder blade), the biceps (upper arm, linking to shoulder muscles), the rhomboids (which attach your shoulder blade to your spine and neck), the trapezius (which goes from the back of your shoulder to the top of it and up your neck) and, of course, the deltoids (which wrap over the outside edge of your shoulder). These…

Just imagine if someone invented a treatment that could boost your brainpower in seconds. Would you want a prescription? We at H&F would certainly be queuing up for a hit of this new-fangled medicine, especially when creative juices run dry during the afternoon slump! The good news is that data from the University of Leiden in the Netherlands has revealed that such a wonder drug does exist: it’s called exercise, and running is one of your best options. THE SCIENTIFIC DISCOVERY The scientists set out to discover whether regular exercise, such as running or walking, stimulated the two main brain processes of creativity: divergent thinking, which is used when generating ideas, and convergent thinking, which is used when problem-solving. Participants were split into two groups – exercisers and non-exercisers. They…

Is the thought of bearing all in a bikini breaking you out in a cold sweat? Do you wish that your legs looked oh-so-slim in short shorts? Good news – this two-week workout and diet plan has been designed to whittle your waist, sculpt your legs, shape your arms and get you all-round ready for the beach. Created by slim-down experts, Cecilia Harris and Emma Whitnall, Lucy Mecklenburgh’s personal trainer and nutritionist from the Results With Lucy team, the advice on the following pages is all you need to tone up, lose weight and feel great in just a fortnight!…

As women, it’s important to feel body confident in summer. The warm weather means our baggy winter woollies get stashed away and summer’s flesh-bearing outfits make an appearance. Bikinis and swimsuits mean there’s nowhere for post-winter flab to hide! Fortunately, an intensive toning and fat-busting regime may be all that’s needed for you to look fantastic. And that’s what this bikini body plan offers. For the two-week plan, Cecilia has created three different workouts – an Upper-body session, Abs & core session and a Lower-body, fat-burning session. The workouts have been designed to sculpt your body from head to toe, while the high-intensity moves (think: jump squats and squat thrusts) will fight any unwanted blubber. For a bikini body makeover, the trick is to focus on your problem…

Stop dreaming about soaking up the sun in hotter climes – the great British summer is on its way! Do you know what that means? Strawberries at Wimbledon, pub lunches outdoors, surfing on the west coast and sunbathing in the park. Bliss! The only problem with the heat is that it means wearing bikinis, swimsuits, short shorts and skimpy clothing. Argh! Bikini panic is here. Luckily for you, top trainer Cecilia Harris’ two-week workout plan will help to burn off those pesky pounds of fat, toning up your trouble zones just in time for summer. The plan is really easy to follow. Every week, you do two lower-body workouts, two upper-body workouts and two ab sessions, plus you’ll condition your cardiovascular system to boot! Take a rest on Friday and…

WE ARE WHAT WE EAT MORNING WAKE-UP: 1 x large glass of water (lukewarm) and 3 Xédra-Cut Ultra XT capsules. Drink 2-3 litres of water throughout the day to flush your system. EXERCISE: Aim to exercise first thing in the morning (can be moved to anytime of the day), for 1 hour, on an empty stomach as this increases your Resting Metabolic Rate (RMR), stimulating all-day fat burning. For optimal results, train using a combination of moderate resistance and cardiovascular exercises. Use hyperlean to aid in their training regime. BREAKFAST OPTIONS (MEAL 1) - CHOOSE 1 EGG ON TOAST 1 x piece of toasted rye bread, topped with 2 soft poached eggs. Include a side of rocket, cherry tomatoes/asparagus tips and balsamic vinegar to taste. PROTEIN & NUT OATS 40g…

STAR LETTER DETOXING SAFELY I love your magazine and have been a subscriber for many years. As a dietician, I particularly felt the need to mention ‘Is your detox making you ill?’ (June issue). Detoxing has become a very frustrating area with patients and the general population wishing to follow certain fads – it’s great to hear accurate information being explained appropriately! Samantha Mulholland, via email A SUNNY OUTLOOK ‘21st century protection’ (June issue) was great and, as you pointed out, with the latest technology, protecting yourself is getting easier. I’m going to make sure that the sunscreen I use in the future has UVA and UVB protection – it’s much easier to fake tan than erase wrinkles and sunspots. All the expensive anti-ageing creams in the world aren’t going…

Work up a good glow to prolong your life. That’s the take-home message from a recent Australian study of middle-aged and older adults. Despite current exercise guidelines advocating 2.5 weekly hours of moderate-intensity exercise, researchers found that vigorous activity (think jogging, aerobics and competitive tennis) trumps moderate activity (such as social tennis or gentle swimming) when it comes to longevity, so much so that the death rate for those who do vigorous exercise more than 30 per cent of the time is 13 per cent lower than their less sweaty friends.…

Lunge rotate Reps: 10 (5 each leg) Works: Thighs, hamstrings, bottom, core and obliques Stand with your abs tight, shoulders back and arms at your sides. Take a large step forward with your left leg, going into a lunge. Keeping your right knee just above the floor and your torso upright, extend your arms straight out in front of you (A) and rotate your upper body to the right, centre, left (B), and back to centre. Exhale and push off the floor with your left leg to return to the start position. Switch legs. Trunk twist Reps: 10 Works: Hip flexors, abs, core and obliques Lie on the floor with your arms out to the sides and raise your feet so your knees are bent and directly over your hips…

Looking to add a dose of nutritious freshness to your summer diet? Celebrate sunny days with the latest super greens in your salad bowl and you’ll reap some pretty amazing health rewards. Don’t know your mizuna (Japanese mustard) from your red mustard? How about your Persian cress from your pea shoots? These exotic leaves are springing up everywhere, from farmers’ markets to organic delis, and even high-street supermarkets, thanks to the nation’s insatiable appetite for salads. Last year, a whopping 786 million bags, bowls and heads of lettuce were sold – that’s an increase of more than 23.5 million on the previous year. ‘Today, we have a wider choice of UK-grown leafy salad available than ever before,’ says Steve Rothwell, founder of salad leaves company, Steve’s Leaves (stevesleaves.co.uk). ‘People want…

BREAKFAST ‘During the week, I’ll normally have scrambled eggs with spinach, avocado, tomatoes and some cottage cheese; and a juice – I have a Nutribullet (buynutribullet.co.uk), so I choose two fruits and two vegetables and blend with water. At the weekends, I’ll either go out for breakfast or make pancakes.’ SUPPLEMENTS AND JUICING ‘I don’t take supplements, but I add superfood powders, such as maca, açai and spirulina, to juices or smoothies. For smoothies, I use almond milk, banana or avocado and gluten-free oats.’ LUNCH ‘Lunch tends to be a huge plate of salad with either fish or chicken and some nuts or seeds – I just chop up anything I can find in the fridge. But if I’m out or at work, I’ll buy a salad.’ SNACKING ‘I have…

For a healthy heart, you’re advised to do everything from taking extra steps to adding omega oils into your diet. But apparently practising more gratitude can also help. Research published by the American Psychological Association showed patients with asymptomatic heart failure displayed better mood, better sleep, less fatigue and lower levels of inflammatory biomarkers when they actively pursued a more grateful and positive disposition……

If you’re a runner clocking up the miles or have been putting time in at the gym, your feet might be looking and feeling a little the worse for wear. And it’s not just those who go long distances who’re at risk of pains and problems. The American Podiatric Medical Association estimates that over the course of a three-mile run, a 68kg (10.5 stone) jogger will expose his or her feet to a total impact of 150 tonnes! If it’s not a bruised toe, it’s blisters, sore heels or missing toenails – nice! But it doesn’t have to be this way. Here’s how to ensure your feet get the TLC they deserve before and after those tough training sessions… SPORTY FEET WOES THE PROBLEM: Your toenail is falling…

GLOW GETTER Want a bronzed look without risk of overdoing it in the sun? Try a healthier self-tan product. TanOrganic Self Tanning Oil (£24.99 for 100ml; tanorganic.com) uses natural caramel colour and tanning agent DHA (dihydroxyacetone) derived from beetroot, as well as aloe vera juice, and argan and borage seed oil. Similarly, Sun Believable Sun Kiss Me Gradual Tan (£9 for 100ml; sun-believable.com) contains naturally derived DHA and aloe vera, plus lemon oil, with no alcohol, sulphates or artificial fragrance. Madame La La’s new West Coast (£28 for 100ml; madamelala.com) with organic coco water and green tea is for faces. CELEBRITY FAVOURITE ‘I burn a Neom Tranquility candle in my bedroom – it has the most divine scent!’ Victoria Pendleton, Olympic cycling gold medallist WE LOVE: Wahanda app – happy…

Trying to slim down and get healthy can sometimes take the fun out of summer. After all, who wants to skip sundowners and summery desserts when the temperatures soar? We’ll share a little secret with you. You don’t have to! This season you can smarten up your diet and enjoy your food – minimal effort required! To get you started, we’ve gathered this summer’s healthiest eating treats. Yum! #01 UPDATE YOUR FRIDGE Move over kale – a whole new breed of amazing superfoods has arrived to help boost your diet. Offering greater nutritional benefits than their predecessors, hybrid fruit and vegetables (a cross of two varieties) are serious health winners – after all, two superfoods are better than one, right? ‘A hybrid is simply the cross of two species, and…

They say first impressions count and, if the latest research from University College London is anything to go by, this first impression should involve laughter. The study discovered that if you want someone to open up to you and intensify your social bond, making him or her giggle is a good start. Researchers suggested that people’s willingness to open up is all down to the release of happy hormones. Time to dust off that joke book?…

H&F Chief sub Emma Lewis gets to the root of unsightly leg veins What? Foam sclerotherapy Where? The Whiteley Clinic, 1 Chapel Place, London W1C 1HF (thewhiteleyclinic.co.uk); branches throughout England Cost £846 plus consultation fees 'I went to this leading private clinic for a consultation with a consultant vascular surgeon as I have very pale skin and had spider veins and some highly visible larger veins on my legs. After clinical staff checked the blood flow in my legs using a machine and did an ultrasound scan to see if there were any veins that could turn into varicose veins, I was told I was a low one out of five on a scale of risk from zero to five. Having sclerotherapy (a treatment where a foam containing oxygen and…

‘Combine sour, sweet, salt and spicy. Even if you can’t smell them, your palate can still taste all of these flavours.’ ‘Use zest – I use lemon and orange almost in the same way we use salt and pepper for seasoning. These citrus fruits have a beautiful, subtle fragrance.’ ‘Check out the options for different types of fruit molasses – they’re all wonderful as part of a dressing for salad. They’re not just sweet, but pack a flavour punch as well.’ ‘Texture – at ChrisKitch we consider the texture of our ingredients when building a recipe and make sure that it’s sensual.’ ‘You need to follow your favourite flavours and textures – no one else knows what your palate likes as well as you do.’ Recipes taken from ChrisKitch: Big…

PIKE PUSH-UP Get into push-up position with your feet on a bench or chair. Walk your hands backwards, bending your hips and raising your bottom towards the ceiling, until your torso is at ninety degrees to your legs. Bend your arms to lower your body to the floor until your head is between your hands. Pause, then press back up. Start with three sets of eight reps. If you’re struggling, go half way down and build up. WIDE-GRIP INVERTED ROW Set a barbell at hip height in a rack. Sit on the floor below it, then hold the bar just wider than shoulder width with your palms facing towards you. Stretch your legs out straight so your heels are on the floor. Squeeze your shoulder blades together and pull your…

Q What’s the best way to burn fat through running – interval training or doing long, easy runs? A This is a surprisingly complex issue. A recent study found that while continuous ‘steady-state’ exercise burned more calories during the session than a high-intensity workout, energy expenditure over the following 24 hours was similar in both groups. This is due to ‘excess post-exercise oxygen consumption’ (EPOC) – the energy expended returning the body to baseline after exercise. While the intermittent nature of the interval workout expended fewer calories at the time of the workout, the high intensity of the short bouts created bigger EPOC. This is probably why both forms of training have shown similar results in reducing body fat as well. But there are a couple of other things to…

ZOGGS PREDATOR FLEX REACTOR GOGGLES £50; zoggs.com ‘Invest in these and you’ve got all conditions covered in one pair of goggles. The photochromatic lenses react to changing light so they’re clear when it’s cloudy and tinted when it’s bright. The titanium lens takes the glare off the water’s surface too. The frame’s really flexible, giving a comfy fit without bulk. Great goggles.’ VISION PERFORMANCE TYR SPECIAL OPS 2 POLARIZED GOGGLES £23; simplyswim.com ‘Great-looking with a sharp curve towards the outside of the polarised polycarbonate lenses, these give great peripheral vision (best on test with the Blue Seventys). They minimise glare on the surface of the water and are anti-fog treated. The nose bridge is quite wide but the frame is bendy and the soft gaskets are really comfy round the…

So the weather's warming up, you've put away your sweaters and pulled out your shorts - and it's time to pay some serious attention to your skin. Even if you don't plan to strut around in a bikini, you still want your arms, shoulders, back, and legs to look soft and sun-kissed. Luckily, it doesn't take much effort to get your skin into great shape. You don't have to hide your thighs anymore, thanks to the Pranamat ECO massage mat - a simple and effective solution to your cellulite problem! Many women think that it's impossible to get rid of cellulite naturally at home. But they are wrong! Most popular methods require a lot of time and effort; but taking a holistic approach to get rid of cellulite will definitely…

ABOUT CECILIA Co-owner of Results Fitness and Health, Cecilia is also the co-founder of Results With Lucy (RWL) (resultswithlucy.com). She’s the resident RWL fitness expert and creator of the online exercise programmes. She has years of experience training women to get into shape. As Lucy Mecklenburgh’s trainer, Cecilia is responsible for helping the star get into shape. And now she’s going to show you how to tone up and trim down, too. ABOUT EMMA Emma Whitnall is a functional nutrition, health and weight-loss coach who creates the health and weight loss nutrition programmes for Results With Lucy, Results Retreats and Results With Bump. Emma is also co-author of the Amazon bestseller Be Body Beautiful (Penguin Books, £7). She takes a holistic approach to weight loss, focusing on hormonal balance, food…

The great thing about the workouts on the following pages is they can be done at home, on holiday or in the office. Having the freedom to choose when and where to workout is ideal because life can get in the way. Here’s how to ensure it doesn’t. 1 CREATE A SPACE Try to choose a place in the house away from distractions such as the TV or telephone. 2 BOOK YOUR WORKOUT Note your training sessions in your diary like appointments and you’ll stick to them. 3 BE AN EARLY BIRD Working out in the morning before the day begins will mean you’ve completed your session before any distractions creep in. 4 DON’T GIVE IN Can you do another rep or jump a bit higher? Be your own personal…

A smart workout plan starts with one thing – a dynamic warm-up. Unlike static stretches (holding a stretch for a period of time which is best done when you’ve finished your workout), dynamic moves prepare your body for what’s about to come by waking up your muscles and gently raising your heart rate. These savvy exercises also lubricate your joints, making them more mobile and less at risk of developing an injury. And if that’s not enough, a dynamic warm-up will also power up your fitness results by ensuring that your muscles are firing correctly before you begin exercising. The take-home message? Don’t forget to do this warm-up before you start exercising! HOW TO DO IT This whole body routine will kick-start your body into action and get you…

‘The killer exercises are the best ones’ @lil_lady_kc ‘Any Jillian Michaels one. Yes, they deliver, but boy do I dread them’ @iamkimmi12 ‘Running – cardio is my worst fear #dread’ @TabithaHolland ‘Burpees! I end up completely disorientated – I don’t think my brain can keep up with my body.’ Catherine Hill ‘I dread exercising outside in bad weather, but once you’re out there, it’s never as bad as you think it’ll be!’ Becca McClelland…

HIT THE BENCH! Want a natural lift? Try the bench press. It’s arguably one of the most popular gym exercises, and a sure-fire way to tone your chest. But according to data published in the European Journal of Sport Science, the angle of your bench counts. Researchers studied pectoral muscle activation during a barbell bench press at 0°, 30°, 45° and –15° bench angles. While a flat bench did indeed work the upper and lower portions of the chest muscle, an incline of 30° or 45° was found to be more effective. Intriguing. CELEBRITY QUOTE ‘I wouldn’t say [I work out] a lot, just consistently. People think you have to work out for two and a half hours… but, it can be little. It can be 20 minutes; it could…

• Matt Roberts DNAFit Body Performance Pro (£249; mattroberts.co.uk) Matt Roberts Personal Training follows the rule that diagnostics are key to results. By having a measurable point based on DNA testing, dietary analysis and functional movement screening, your training and diet plan will produce speedy results. • HealthCity (£93; healthycity.nl) The first fitness club chain to offer personalised training based on your genes, HealthCity tests for up to 45 gene variants that are linked to your body’s ability to cope with training and food. You’ll discover whether you’re suited to endurance or power exercise, and what kind of diet suits you best. • Champneys DNA Diet Test (From £189; champneys.com) This health spa offers gene testing to help improve health and speed up weight loss. Following a 30-minute consultation and…

BALANCE YOUR BODY Elle Macpherson always carries a pH balance tester kit with her to check her body is 'in an alkaline state'. Elle, 51, certainly looks fab, but the theory behind the alkaline diet – that too many animal foods and insufficient fruit and veg undermines health by 'acidifying' the body is controversial. Many scientists argue that the body already keeps its acid/ alkaline balance tightly regulated. Nevertheless, it could be that diets overloaded with processed food and animal protein can override this system and the resulting acid load can lead to insulin resistance (a precursor to diabetes). Researchers at Sydney's Garvan Institute of Medical Research are looking into it. Cut down on red meat, fried food and hard cheese, and bump up your fruit and veg for an…

AVOCADO SMASH WITH TOASTED NUTS & SEEDS Serves: 220g cashew nuts20g hazelnuts1 tsp sunflower seeds1 tsp white sesame seeds1 tsp black sesame seeds2 ripe avocadosJuice of 1 lemon4 fresh chives, finely chopped50g lentil sproutsSalt and pepper To serve Chopped fresh coriander Lime wedges 1 Preheat your oven to 200°C/gas mark 6. Spread all the nuts and seeds in a small baking tin and toast in the heated oven for eight minutes until golden. Tip them into a mortar and lightly crush with the pestle. Set aside. 2 Cut the avocados in half and remove the stones, then scoop out the flesh and put it in a large bowl. Add the lemon juice, chives and some salt and pepper and crush with a fork to create a creamy but chunky texture.…

CELEBRITY QUOTE ‘To all girls with butts, boobs, hips and a waist, put on a bikini – put it on and stay strong.’ Jennifer Love Hewitt 20% THE AMOUNT BY WHICH MOST OF US UNDERESTIMATE HOW MUCH WE TUCK INTO. OOPS… * IN A SPIN? Bought into the hot new spiralizer trend? (For those not up to speed, a spiralizer is the gizmo that makes ‘spaghetti’ out of vegetables). If so, then Inspiralized: Inspiring recipes to make with your spiralizer (Ebury Press, £12.99) is a must. Written by Ali Maffucci, who lost 11kg through replacing pasta with spiralized veg and founded the blog, Inspiralized, it’s filled with innovative recipes, not all veggie or raw.…

Worldwide wellbeing Chatting to someone online rather than face-to-face might not appear the most sociable act, but it could be doing wonders for your wellbeing. A new study published in the journal Computers in Human Behavior discovered that online forums provide a feel-good factor that lasts even after you’ve logged off. On top of support for stigmatised conditions, such as mental health, the study’s authors found that it also encouraged users to get involved with offline activities such as volunteering and campaigning, so join some forums now! CHOC APPEAL According to The British Heart Foundation’s research, one in four people find chocolate harder to give up than alcohol, caffeine or even sex… HEAD’S UP If you’re prone to headaches, Anatomicals’ Oi! You Throbhead Headache Relief Balm (£4 for 20g; asos.com)…

1 Have a foot MOT Give your feet some TLC and go to a podiatrist or a physiotherapist to get your feet assessed. If there’s an underlying problem, even if the symptoms haven’t started yet, you can nip it in the bud. 2 Be aware of existing injuries Address any existing niggles with a podiatrist or osteopath before you start running to prevent injury. ‘If you already have muscles or joints that are out of kilter, a physiotherapist can give you exercises to manage the condition and allow you to run,’ says Dr Khan. 3 Dress for your activity ‘It might sound obvious, but running is different to tennis, for example, and if you’re going to be heading to the gym and not doing cardio, choose a cross-training shoe,’ says…

Make your holiday beauty packing easier by choosing products that can perform more than one function and keep you looking great, even in the heat and water. ‘Go for cream blush that has a strong enough pigment to also perk up lips in the day, and a creamy bronzer that also looks good on your eyelids as a shadow,’ says make-up up artist and green beauty expert, Louise Dartford (louisedartford.com). It can be challenging to find long-lasting or splash-proof make-up that’s a little kinder on your skin and the environment – for instance a product with fewer irritant-prone ingredients, petrochemicals or artificial ingredients. ‘Unfortunately the words waterproof and natural don’t tend to go hand in hand as it’s the harsher chemicals and plasticisers that give waterproof products their stick,’ she…

The lure of lidos, wild swimming and basking in the warmer weather is enough to get us researching new swimwear. While, traditionally, many swimwear brands have lacked the style of their fashion counterparts, Aqua Sphere’s new collection merges function and fashion. With soft, breathable, chlorine-resistant and high-stretch fabrics in bold colours and cool designs, you now get the best of both worlds. Its Aqua Light range also retains less water and dries six times faster than traditional fabrics. Time to make a splash!…

FAT LOSS – FAST! The science-backed plan to keep your body burning fat all day Want to lose weight fast and get your fittest ever? This book will help you do that in just six weeks! The experts at H&F magazine have translated the science of HIIT (high-intensity interval training) into an easy-to-follow, 30-day home workout and diet programme. It’s suitable for all fitness levels with clear, step-by-step exercise instructions. BUY IT NOW FROM AMAZON http://amzn.to/1B76f5q YOGA FOR FITNESS 54 poses to get you fit, strong & flexible Think yoga’s just for relaxation? Think again! It’s also used by athletes and exercisers to help boost performance. This step-by-step guide teaches you the basics and offers yoga workouts for cyclists, swimmers, runners, tennis players and skiers – all devised by…

TIP ONE Start out with a lighter weight until you can comfortably perform this advanced exercise. TIP TWO Hold the kettlebell with an overhand grip (palm facing you). TIP THREE Keep the kettlebell close to your body throughout the whole move. CLEAN PULL Reps: 10 on each arm Benefits: Increases your heart rate, boosts metabolism, builds strength and power, and burns fat. Stand with your feet slightly wider than shoulder-width apart with the kettlebell on the floor between your legs. Keeping your back straight, squat down and grab the kettlebell with one hand in an overhand grip (A). From the squat position, extend your legs and pull your elbow up high, bringing the kettlebell up towards the side of your face (B). Slowly lower the kettlebell to the starting position…

Skipping Challenges coordination; increases blood flow to the muscles Stand with your body in front of the rope and a handle in each hand. Swing the rope forward over your head. As the rope moves towards your feet, jump over it with both feet together. Continue skipping for one to two minutes. Once you get the hang of this, try alternate-foot skipping, where you land on one foot at a time. Walking lunges with medicine-ball rotation Develops stability at the ankle, knee & hip Stand holding a medicine ball in front of your hips with both hands. Take a large step forwards into a lunge position and raise the medicine ball in front of you to shoulder height. Twist your torso to shift the ball to the left. Return to…

HALF SPINAL TWIST (ARDHAMATSYENDRASANA) BENEFITS Twisting yoga poses, such as this half spinal twist, act like a massage for your internal organs. This exercise will get your digestion moving, pump more blood around your body and help flush out toxins. It will also help stretch out your spine, shoulders, hips, neck and bottom – perfect if you sit down all day. HOW TO DO IT • Sit upright with your right leg crossed in front of you.• Bend your left leg and lift it across to rest on your right leg.• Keeping your back straight and abs pulled in, rotate your upper body to the left, taking your right hand over your left knee. If you can reach, take your whole arm over, rotating further to the left.• Hold the position for six to…

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‘Two months before my fiftieth birthday, I was diagnosed with ovarian cancer. They call it a silent cancer, but it wasn’t for me. I had aches and pains and the doctor put it down to IBS. The year before my diagnosis, I became very thin and couldn’t breathe properly. The doctors were reluctant to send me for an ultrasound, but agreed after I could barely walk, couldn’t go to the toilet and couldn’t eat without being in pain. It revealed that I had cancer on one ovary and also on my bladder.’ THE FIGHT ‘Two weeks after my diagnosis, I had a hysterectomy and was put on forced menopause. I woke up and thought I was ill, but it was just menopause symptoms – night sweats, restless legs and hot…

You’re in the UK to promote your work with Cancer Research UK’s Race for Life, among other things. Why is it on your radar? ‘I specialise in helping people who are on their weight-loss and fitness journey, and I believe in challenges to help give us something to aim and train for. Race for Life is a great way to help raise money to beat cancer, plus it gets us moving.’ How do you fit exercise into a busy schedule? ‘I try to do something every day, even if it’s just going for a brisk walk with the dogs. It varies – if I have a lot of time, I like going to the gym and doing some resistance training or plyometrics. With my athletic background [Pavelka played college football…

Emma Eagling, was the winner of Results With Lucy’s recent Summer Bodies Real Results Competition. She has been a member of Results With Lucy for more than three months and dropped a dress size. ‘I wasn’t very overweight before joining the programme but I wanted to lose the unwanted pounds I’d put on over the winter. I was starting to feel uncomfortable in my clothes and sluggish. I’m a busy mum and I never get much time to exercise – Results With Lucy seemed like a great programme with simple steps, healthy meal plans and exercise routines. ‘In the 13 weeks of the New Beginnings programme I lost one and a half stone, three inches from my waist and I dropped a dress size. I suffer from a lot of…

Snacking and a sweet tooth often stand in the way of a healthy diet and a lean body, but it doesn’t have to be that way. You can have the best of both worlds and satisfy cravings with the new USN Protein Mousse. High five to that! The mousse is high protein, zero sucrose and made with essential amino acids, making it a triple-whammy, guilt-free treat. The thick, creamy mousse offers 15g of high-quality dairy protein per portion. USN Protein Mousse costs £24.99. Visit usn.co.uk.…

Ready meals/microwave meals Fresh, homemade meals from the diet plan (page 28) Table sugar Stevia, organic honey, coconut sugar, agave nectar Jarred and packet sauces, soups, tinned foods (except tinned tomatoes and coconut milk) Make your own from scratch Cakes, biscuits, bakery treats, chocolate and sweets Oat cakes, 70% dark chocolate, Medjool dates, fresh fruit and natural nuts Tomato sauce, brown sauce Homemade relish and chutneys Mayonnaise Hummus, mashed avocado with cider vinegar and mustard, olive oil, balsamic vinegar, lemon juice Dips and salsas Pesto, hummus, homemade guacamole, salsa, tzatziki or organic paté Sweets and chocolate Dark organic 70% or 85% cocoa chocolate, dates, fruit Ice cream Plain Greek yogurt with berries and organic honey Artificial sweeteners Stevia, organic honey, coconut sugar, agave nectar Fruit juices and sugary drinks Sparkling…

BREAKFASTS BANANA ANDCINNAMON OMELETTE Serves 1Ingredients: 2 organic eggs,1 pinchof Himalayan pink salt, 2 tsp coconut oil, 1 banana, 1 tsp organic maple syrup (to serve) In a bowl, whisk the eggs together with a pinch of Himalayan salt and set aside. In a small frying pan, heat the coconut oil. Once up to heat, slice the banana into the pan to brown slightly. Pour over the egg mix and allow the omelette to cook on one side. Flip over to cook on the other side. Serve with the maple syrup. SALMON AND SCRAMBLED EGGS Serves 1Ingredients: 2 eggs, 1 tsp organicbutter, 2 pieces of smoked salmon or 1 fillet of steamed/baked salmon (fresh), 1 pinch of Himalayan pink salt and black pepper Whisk the eggs and set aside then…

Flip-flops, BBQs, holidays – we love summer. With sunny weather (most of the time…) and longer days, it’s also a perfect time to set some fitness goals. Whether your chosen target is to get fitter, stronger or leaner, do your first set of push-ups, run a 5k, complete a triathlon or simply feel better when you’re poolside in your swimsuit, supplements are often a great complement to a good training regime and a healthy diet. That’s where USN’s Body Makeover Range comes in. THE EASY MEAL Nutrition is important when achieving your summer-body goals, but meal prep can be time consuming. Make things a little easier with USN Diet Fuel Ultralean. With five flavours, this meal replacement shake is a convenient, on-the-go meal, packed with protein, high in fibre and…

Win RWL membership worth £999 You followed the programme and got the bikini body, and now it’s time to take the next step. Keeping fit isn’t only a two-week programme – it’s also a way of life. The moment you sit back and relax, your hard-earned results will start to whittle away. Commit to your new fit, healthy lifestyle by reading H&F every month and becoming a member of Results with Lucy (resultswithlucy.com). Your bikini body results will last a lot longer than the summer does! THE PRIZE Keeping fit sometimes requires a push in the right direction, so we’re giving you the chance to win an annual membership to Results with Lucy. This exclusive prize, worth a whopping £999, gives one H&F reader the chance to access all of…