Innholdsfortegnelse for Summer 2015 i Women's Fitness

Counting the days to your holiday? It’s the annual event we all look forward to – finally, a chance to kick back, switch off and enjoy precious time with friends and family. Yet, according to research, a shocking 40 per cent of holidaymakers return home less relaxed than before they left. Not good! Too often, pre-holiday stress, travel bugs and arguments conspire to sabotage our annual escape. So, this year, ensure you have the relaxing time you deserve by following the expert tips in our ‘Healthy holiday special’ (page 59). We’ll show you how to pack like a pro, beat jet lag, stave off illness and ensure the feel-good effects last when you get home! If beach-body panic is setting in, turn to ‘Bikini Bootcamp’ (page 100) for some last-minute,…

Snacking has gone sporty! From nut-free bars to vitamin-enhanced shakes, get hold of these fuel-packed foods. GETBUZZING FLAPJACKS (£3.29 FOR 3; OCADO.COM ) Each 62g high-protein, nut-free flapjack contains the perfect post-workout 2:1 ratio of protein to carbs. UFIT MILK (£2 FOR 310ML; TESCO) This boasts twice the amount of protein as milk with no added sugar. It’s also fibre- and vitamin-enhanced. Great for muscle repair. NATURE VALLEY PROTEIN BARS (£2.80 FOR 5 X 30G; SAINSBURY’S) Packing 8g of protein, with natural seeds, nuts and wholegrain oats, these bars also have 30 per cent less sugar than the average cereal bar.…

“Yikes, it’s bikini season. And in your quest to tighten and tone every inch of your winter-fed body, you may have overlooked one little thing – cellulite. I remember the first time I found the dreaded dimples. I was in my early 20s and it seemed so unfair because I’d been exercising like a lunatic. Turns out that cellulite doesn’t discriminate and, while it might not be as noticeable on slim bods, even the super-fit get it. In fact, data from Cornell University shows that a massive 98 per cent of women have some degree of dimply skin. Great. Cellulite, known to many as ‘orange peel’ skin, is the result of subcutaneous adipose tissue, or fat deposits below the skin’s surface. Unfortunately for summer bods, it often appears on the…

Forget coffee when you need a pick-me-up. A pioneering brain scan study, published in the journal NeuroRegulation, has discovered that a piece of high-cacao-content (60 per cent) chocolate acts as a stimulant, making the brain more alert. What’s more, cacao, when paired with an amino acid called L-theanine, caused a drop in blood pressure, helping to make chocolate heart-healthy – exciting news for those with high blood pressure!…

BREAKFAST ‘I’m used to early mornings so it’s important to kick-start the day properly. My regular ‘go-to’ breakfast would be a selection of fruit, especially berries, which are great superfoods, or a couple of eggs for protein, plus oatmeal.’ SNACKS ‘It’s important to snack on the right things. I love edamame, a version of the soybean which is as addictive a snack as popcorn, yet full of protein and fibre. And a handful of almonds are great for keeping you full and are jam-packed with nutrients.’ LUNCH ‘I’m always on the go, so lunch can be tricky. I tend to have something light, but high in protein. Today, for example, I went for a salmon and avocado salad. Avocados are one of the healthiest foods and salmon is a great…

Whether you’re finding your zen at a yoga class or getting sweaty in Spin, you need a correctly fitted sports bra. An old or badly fitting bra might even prevent you reaching your fitness goals. A study from the Research Group in Breast Health (RGBH) at Portsmouth University discovered that women found their breasts (breast pain, being embarrassed by breast movement or not being able to find a suitable sports bra) were the fourth-biggest barrier to exercise. Remember, there are no muscles in the breasts – just Cooper’s ligaments that can stretch and sag, so you need to look after them. Read the tips on the right to ensure you get a bra that fits you properly. Happy exercising! YOUR SPORTS BRA RULES 1 The underband This is the…

Dehydration can have huge affects the body. Nutritional therapist Naomi Mead reveals the risks involved and how to keep hydrated. CONCENTRATION: Drivers make twice as many errors in their vehicles when they’re mildly dehydrated, according to a study at Loughborough University. SUP UP: Keep a bottle of water to hand. If you can see it, you’re less likely to forget to drink it. HEADACHES: Researchers at the University of Connecticut discovered mild dehydration leads to mood swings, headaches, fatigue and difficulty concentrating. SUP UP: Eat your water! Cucumber, lettuce, radishes, tomatoes, peppers, spinach and watermelon are all at least 90 per cent water. TUMMY TROUBLES: If you don’t drink enough water, your body compensates by holding onto fluid in its cells, causing bloating. SUP UP: Try adding flavour to water…

APPLE WATCH For £299, you can find your ultimate fitness partner, the Apple Watch (store.apple.com/uk). Using heart rate sensors in contact with your wrist, the Apple Watch gathers information about your physical activity all day, every day. It then stores the details in apps, giving you a more in-depth knowledge of your workouts. Need an extra push? It can even suggest personalised fitness goals. SITU SCALE Ditch counting calories and let the SITU scale (£79.99; situscale.com) do it for you. From individual food items to entire meals, the SITU adds up the calories in whatever you put on it. Working with an iPad App, it allows you to track your nutrition intake and learn about the foods you’re eating. SITU weighs the food and sends the stats to the app,…

FACT– packing for a holiday is stressful enough without having to worry about what exercise kit to bag. After all, it’s hard to suss out what to wear for today’s gym session, never mind next week’s workouts. This may explain why some women bundle a whopping 150 items into their vacation suitcase (and wear just 57 of them)! So if you’re heading off on a sporty holiday in the sunshine, know this – more isn’t always more when it comes to packing for an activity break. Sometimes it pays to think ahead and make your kit work overtime. Whether you plan on doing watersports, cycling, yoga or exploring the city by foot, here are our fit kit checklists for panic-free packing. Ready? And breathe… Level 1 Hand luggage…

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…

DRESS TO IMPRESS Alize Tee Dress, £50; finisterreuk.com SHORT STUFF Mable Stripe Short, £35; whitestuff.co.uk WRAP UP Beach Towel, £14.99; hm.com WE LOVE Mix up your look with this versatile and flattering one-piece swimsuit HATS OFF Royale Floppy Hat, £29; simplybeach.com BAG LADY Brakeburn Anchor Beach Bag, £22.99; surfdome.com ONE PIECE Roxy Criss Cross Swimsuit, £50; annscottage.com FLIP-FLOP Treacle Gold Sandals, £35; clarks.com…

Do three circuits as shown in ‘Time’, resting for the same amount of time you’ve worked for between sets. BACK Maintain a slight curve in your lower back but don’t let your abs hang out. HAMSTRINGS You should feel a nice stretch in your hamstrings as you hit the bottom of the move. GOOD MORNING Time: 30, 60, 90 seconds Benefits: Tones your bottom and hamstrings and strengthens your lower back and core. Stand with your feet hip-width apart, and place your hands at the back of your head with your elbows opened wide (A). Pull your abs to your spine, and keep your back neutral while pressing your butt backwards, hinging at the hips, until your back is almost parallel to the floor. Keep a slight bend in your…

When it comes to getting into shape and looking good, there’s no substitute for toned arms. Strengthening your arms is also important for overall performance as your arms act as important levers during running, jumping, climbing and carrying, whether you’re an elite athlete or doing daily tasks, such as carrying shopping. Strong arms contribute to strong shoulders, as both the biceps and triceps affect the shoulder joint, so this also makes your arms vitally important for overall strength in the upper body. BODYWEIGHT IS BEST But the problem with including too many arm-specific exercises in your programme is that it can lead to injury, particularly in the elbows, and can detract from your overall training by taking up valuable time that could be dedicated to getting your whole body into…

1 RUNNER: A SHORT STORY ABOUT A LONG RUN £12.99; aurumpress.co.uk Need inspiration? This book tells ultra-athlete Lizzy Hawker’s story. From winning the Ultra Trail du Mont Blanc, to becoming the 100K Women’s World Champion, Lizzy’s story is truly moving. 2 ODO SPORT From £2.99; odosport.com Created to work with modern performance fabrics, Odo’s sportswear cleaning range will work hard to keep your kit smelling fresh. We love the Sports Kit Wash (£5.99 for 750ml). 3 FL RACE VEST PACK £85; thenorthface.co.uk Great running packs are like gold dust – precious! That’s why we’re sure this snug yet roomy backpack, designed for off-road running, will keep trail blazers happy for years to come.…

STAR LETTER GENETIC TESTING Flicking through July issue, ‘Is your DNA making you fat?’ caught my eye immediately. I’ve been trying to lose weight and had no idea genetics could play a part. It made me realise that diet and exercise aren’t the only influences. My friend and I spent the weekend chatting about and looking into genetic testing to see if we could find somewhere to get it done near us. We found a few options and are going to give it a go. Hopefully we’ll learn which foods compliment our DNA best for a healthy life. Thanks for your help! Charlotte Yunk, via email YOGA FOR ATHLETES I really enjoyed July’s ‘Find your flow’ piece. I’m a long-distance runner and often have aches and pains. I’ve been doing…

It’s a no-brainer – cycling is cheaper than travelling by car. But how much cheaper? Experts from Copenhagen’s Lund University have discovered that it’s a whopping six times less expensive. And it’s not just healthier for your bank account, but also better for society on the whole. After analysing how much cars and bikes cost in terms of air pollution, climate change, travel route, noise, road wear, health and congestion, the researchers report that bicycling wins hands-down. While the car costs the general public 11p per kilometre, the humble steed earns them an impressive 11p. Ready for a spin?…

7:00AM Set your alarm for an early workout wake-up call. Doing exercise while everyone else snoozes not only sets you up for the day, but leaves you feeling pretty guilt-free when you hit the breakfast buffet. ‘Get up early and go for a run along the beach before the sun gets too intense,’ recommends Dave Kyle, head trainer at Les Mills UK (w3.lesmills.com). ‘Running on sand might be a challenge, but it’s a great way to change the pace of your workouts, not to mention enjoy the scenery while other holiday makers sleep off the night before!’ If running isn’t your thing, try doing one of the holiday workouts on the right in your room or on the beach. You could even hire a bike and go for a ride…

VOYA Time To Shine (£22 for 200ml; voya.ie) Reduce cellulite by buffing your skin in a circular motion with this exfoliator. Exfoliation helps to break down fat deposits. Phew. Mio Shrink to Fit Cellulite Smoother (£29.50 for 100ml; mioskincare.co.uk) The powerful, cellulite-blasting serum in this rich moisturising cream softens, tones and nourishes dimply skin. Neal’s Yard Remedies Frankincense Toning Body Cream (£30 for 150g; nealsyardremedies.com) This thick cream is packed with moisturising frankincense and avocado oils, to increase skin tone.…

PROBIOTICS BEAT POLLEN You may take probiotics for gut health, but they could help ease hay fever symptoms, too. Researchers at Vanderbilt University School of Medicine in Nashville, USA, did a review of trials in which people with allergic rhinitis (hay fever and similar allergic nasal conditions) took daily probiotics. They concluded that in 17 out of the 23 studies, probiotics led to a significant improvement in sufferers’ perception of allergy symptoms. The researchers can’t pinpoint a particular ‘best’ product or why probiotics might help, but both yoghurt and pill-based supplements seem to have benefits. Why not give it a try? EAT SAFE Should you eat food with mould on it? Follow this guide from the US Department of Agriculture. Soft fruit and veg, cooked meats, soft cheese, leftovers: Discard.…

BLUEBERRY SWEET POTATO WAFFLES Serves: 21 medium sweet potato, peeled andspiralized, or grated1 tsp ground cinnamonCooking spray1 medium egg, lightly beaten½ tsp vanilla extract60g fresh blueberries½ tbsp maple syrup, or to taste 1 Pre-heat a waffle iron or grill pan. Place the sweet potato noodles in a bowl and toss with the cinnamon. Place a large frying pan over a medium heat and coat with cooking spray. Add the seasoned sweet potato noodles and cover. Cook for five to seven minutes or until the noodles have completely softened. 2 Transfer the noodles to a large bowl and add the egg, vanilla extract and blueberries. Toss to coat the noodles. 3 Coat the waffle iron or grill pan with cooking spray and carefully pour in half of the noodle mixture, taking…

IS GRAZING BEST? Recent headlines have claimed eating six small meals a day – like Jennifer Aniston does – is a better option for weight loss than eating two or three bigger meals. But in reality, ‘women lost a similar amount of weight regardless of the number of daily meals they ate’, according to a more in-depth analysis of the research by the Behind the Headlines team at nhs.uk. While the grazers on a low-calorie diet in a small study benefited marginally in terms of body composition (losing slightly less muscle and a little more fat), those who ate two big meals with the same number of calories showed a bigger increase in ‘good’ HDL cholesterol. It looks like sticking to a calorie limit is the most important thing. CELEBRITY…

On the fun scale, dental appointments are up there with tax returns and bikini waxes, but you can minimise the frequency you sit in the dentist chair. A recent study from the Journal of Public Health Dentistry found that, while around 79 per cent of adults have some dental erosion, those who consume fizzy drinks and fruit juices had more severe erosion. Researchers also found that milk was the drink of choice for those with lower levels of tooth wear. ‘Water and milk are the healthiest choices by far,’ says Dr Nigel Carter OBE, of the British Dental Health Foundation.…

Pranayama (yogic) breathing is known to help soothe the parasympathetic nervous system, quickly easing stress and helping you feel calm and centred. We love the Health Through Breath app (£3.99, iTunes), with guided breathing exercises. And try this exercise from US integrative health expert Dr Andrew Weil. 1. Exhale completely through your mouth, making a ‘whoosh’ sound. 2. Close your mouth and inhale quietly through your nose, counting to four. 3. Hold your breath for seven secs. 4. Exhale through your mouth with a ‘whoosh’, for a count of eight. 5. Do this four times in total.…

Summer is the perfect time to rethink what you eat; and making sure your diet is on the money will ensure you sail through the season feeling and looking your best. Eating clean feeds your body the goodies it needs to run smoothly and fast-forward your weight-loss results. Check out our experts’ top 10 tips to get started – there’s no calorie counting involved; instead you get to eat delicious food and even dessert is allowed! 1 Load up on lemon and ginger If you want to look figure fabulous on the beach this summer, factor lemon and ginger into your daily routine. This duo works together as a powerful and all natural weight-loss aid. Ginger is known to be a thermogenic food. It raises the temperature of the body…

What do you get if you blend a stunning floral print from iconic London store Liberty with serious surf style and substance? The Liberty and O’Neill collaboration, of course. The seven limited-edition pieces include three bikini styles, a pair of bleached-denim shorts, a hat, tote bag and a wallet clutch in pretty patterns and muted hues for a laid-back eternal beach look. Bring on those sunny days!…

Next time you want to put up a status about a recent promotion or Instagram a picture of your exotic holiday destination, you might want to rethink before you press ‘post.’ In a joint study by City University London, Carnegie Mellon University and Bocconi University, researchers found that ‘humble bragging’ can often backfire and cause negative emotion in those reading the posts. Researchers suggest self-promoters should be more aware of their audience and the frequency they post, while recipients should bolster their tolerance……

H&F’s Mary Comber tries a minimalist approach to treating neck pain. What? The Bowen Technique Where? Visit bowen-therapy.org.uk to find a qualified practitioner. ‘I arrive with a sore neck, looking forward to a relaxing massage-type therapy. So I’m surprised when Kim my therapist tells me it can be done through light clothing and she’ll apply some gentle touches, interrupted by a series of pauses. The Bowen Technique, she explains, works on the philosophy that less is more. Light rolling and holding moves to muscles and fascia send messages to the brain, encouraging your body to reset, release stress and self heal. After talking through my medical history, I lie on the treatment couch and feel Kim make a few light rolling touches around my body. She then steps back for…

Amy Chaplin is no stranger to the natural way of life. Raised in a remote area of New South Wales, Australia, her family home was an octagon-shaped, mud-brick house, where her vegetarian parents grew and cooked everything they ate. They kept bees, brewed their own ginger beer and even made their own tofu. ‘I attribute my reverence for nature and obsession for seeking out the best-tasting wholefoods to spending countless hours in our garden as a child,’ says Chaplin. Bringing together all those early influences in her new book At Home in the Whole Food Kitchen (Jacqui Small, £25), Chaplin is now inspiring readers to discover for themselves the amazing taste combinations of natural foods. The book is packed with practical tips, such as the best way to reheat grains…

Diamond push-up: Start in a push-up position, but adjust your hands so that they make a diamond shape directly under your chest (index fingers and thumbs touching). Keeping a neutral spine and, actively engaging all the muscles in your trunk, hips and thighs, lower yourself until your chin and chest are touching the floor, before pushing yourself back up to the top. Focus on squeezing your triceps as you push yourself back up. Start with three sets of 10 reps. Chin-up: Grab the bar with your palms facing you, hands slightly closer than shoulder-width apart and hang with straight arms. Lift your chest and engage your glutes and torso muscles. Keep a neutral posture and pull yourself up so your chest comes up to the bar. Pull your elbows towards…

Just Breathe ( carolinekremer. com ; £90 per session) Learn how to ‘Wild breathe’ at 58 South Molton Street, London, with leading breath specialist, Caroline Kremer. Kremer, who works with a multitude of athletes, will take you through a series of yoga-inspired positions to get your lungs fully working out. Transformational Breath ( breathingtree.co.uk ; £65 per session) Beat bad breathing patterns and reconnect to your natural breath in a 60-minute Transformational Breath session. You’ll learn how to take full breaths that, in turn, massage the organs that come into contact with the muscles around the diaphragm. Beginners’ Meditation ( batterseayoga.com…

RAPHA CLASSIC JERSEY £110; rapha.cc/gb ‘Even though Rapha is a trendy brand among cycling fans (they sponsor Team Sky), I’ve never been a crowd-following girl, so haven’t worn Rapha kit before. I’ve been missing out – this jersey has become my cycling staple. I love the detail: the zip pocket and reflective strip on the back, the draw cord on the base and the matching arm sleeves. Very cool.’ STYLE DETAILS B’TWIN 700 SHORT SLEEVE CYCLING JERSEY £32.99; decathlon.co.uk ‘Despite being the most purse-friendly product on trial, this jersey was a close contender for my favourite spot. The subtle pop of blue or pink trim means it looks good, and it’s really comfy as well. There are four pockets on the back, including a zip one. And yes, you can…

What’s your training regime like? ‘I run twice a day. I have a day when I do a particularly long run, and a rest day every eighth or ninth day as this helps me avoid injury. I also do track sessions plus some strength and conditioning training to work on my core and stability. I also have regular sports massage. There are a lot of different components.’ How do you manage training with two young children? ‘I have a husband who’s very supportive and it’s a team effort. I’m also a lot more flexible with my training regime than I used to be; before I had children I had set training times. When I go to the track now, I fit it around the children.’ Has being an athlete in…

This month Charlotte wins a pair of Brooks Glycerin 13 running shoes, worth £130, and a Moving Comfort UpRise or UpLift Crossback bra, £36. The enhanced 3D Fit Print technology and the Super DNA midsole of the trainer provides superior comfort and fit. Paired with the lightweight, compression/encapsulation sports bra, with cool technology, you’ll be set for your runs. Visit brooksrunning.com/uk for more information on Brooks and Moving Comfort.…

BOOST YOUR BRAIN Can you perform when it matters? A new study from University College London, commissioned by Dunlop Tyres, reports that extreme athletes perform 82 per cent faster than average Joes when under pressure. According to the researchers, the professional sportspeople – a free climber, a motorcar driver, a wing suit athlete, a skeleton bob athlete and a motorcycle racer – did three times better than the public in tests that used the parietal cortex, an area of the brain that controls how fast your reactions are. Do high-pressure activities more regularly to boost your reactions. CELEBRITY QUOTE ‘I promised myself I wouldn’t let exercise be the first thing to go when I got busy with Girls Season 5 and here’s why: it has helped with my anxiety in…

#1 HOTEL-ROOM CIRCUIT ‘Bodyweight circuits are effective at burning calories on holiday. I swear by this short circuit, which I do every day when I’m away.’ AJ Odudu, personal trainer (ajodudu.com). 20 star jumps20 burpee jumps20 squats20 push-ups20-second plank20 bicycle crunches20 Russian twists1-minute rest. Repeat x 2 #2 SEASIDE SWEAT SESSION ‘As little as 20 minutes is enough for a HIIT-style workout. If you’re near the sea, use the water and sand to get lungs, legs and arms burning.’ Ashton Turner, personal trainer (ashtonturnerfitness.com). 20-second beach sprint10 squat jumps10 push-ups100m swim1-minute rest. Repeat x 10 #3 PRE-DINNER STRENGTHENER ‘I do my workout after a beach day. It lasts 20 minutes – all you need for a full-body session.’ Gilles Souteyrand, personal trainer at Core Collective (core-collective.co.uk). 15 incline push-ups15 decline…

Burpee Reps: 4 Works: Chest, arms, shoulders, abdominals, thighs, hamstrings and bottom Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body into a deep squat, placing your hands on the floor in front of you (A) and shifting your weight onto them. Kick your legs back, so you’re in a push-up position (B). Quickly jump your legs back in towards your chest and jump straight up (C). Mountain climber Reps: 5 Works: Shoulders, arms, core, bottom and thighs Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be slightly arched), raise your left knee…

1 Sainsbury’s TTD Vietnamese Style Rice Noodle Salad (217 calories per 250g bowl) beans turn this into a satisfying lunch – add peanuts and/ or chicken for even more substance. 2 Steve’s Leaves Luscious Leafy Tomato Trio (108 calories per 130g bowl) With Steve’s trademark baby watercress plus tomatoes three ways (raw, slow roasted and in the dressing), this makes a great picnic side. 3 M&S Classic Caesar salad (171 calories per 115g half bowl) This cheat’s version of the classic is creamy, gorgeous and a source of calcium. Note that calories are stated per half bowl.…

“It’s not just coconut water – a wider range of ‘plant water’ beverages has hit the UK. But how do they stack up nutritionally? According to the manufacturers, these drinks – squeezed from plants or tapped from tree trunks – can do everything from speeding up rehydration to reducing wrinkles. Having looked at the evidence, I’m not so convinced. Here’s my round-up of the main ones you can buy in this country. BIRCH WATER Try: Sibberi Organic Birch water (£3.25 for 300ml; healthysupplies.co.uk) This product is 100 per cent birch sap, tapped from the trunk of birch trees. Each 300ml bottle contains slightly less than one level teaspoon of natural sugar and is a good source of iron and vitamin C. Birch sap is fashionable as a sports drink, but…

THE VEGAN DIET Keep it Vegan by Áine Carlin (Kyle Books, £14.99); The Oh She Glows Cookbook by Angela Liddon (Michael Joseph, £16.99). Move over paleo – going vegan is the hottest diet trend, with Beyoncé, Jennifer Lopez and Jamie Oliver all embracing animal free. Keep it Vegan and Oh She Glows, are just two of the latest books inspiring you to try the diet, in which you ditch all meat, fish, eggs, dairy and honey. But if you can’t live without the occasional serving of meat, check out The Earth Diet by Liana Werner-Gray (Hay House, £14.99). Vegans tend to eat fewer calories, weigh less and have a lower body-mass index than their meat-eating counterparts, so it’s a pretty healthy way to eat. It’s also diabetes-protective and eco friendly,…

Virgin mojito, anyone? With barbeques and balmy days, it’s easy to drink more in summer. But, if the latest research from the American Heart Association is anything to go by, you might want to go easy. Drinking two or more alcoholic drinks daily, in early to middle age, may subtly change the structure of your heart. And it hits women worse than men. ‘Women appear more susceptible to the cardiotoxic effects of alcohol, which may contribute to a higher risk of alcoholic cardiomyopathy [weakening of the heart],’ says Scott Solomon, senior author of the study. 40% of people think that SPF found in products such as make-up, provides sufficient protection. In truth, we never apply these cosmetics liberally enough to achieve the protection quoted on the bottle!* FLIGHT FRIEND Hate…

INSIDE-OUT CARE Slathering on SPF cream is not the only way to support your skin in the sun. Supplements that focus on inside-out skin health are also useful. Advanced Nutrition Sun Pack (£59.95 for 3 x 60 tablets; advancednutritionprogramme.com) offers a three-pronged approach, thanks to the Skin Defender with antioxidant protection; Skin Vitality 1, a multivitamin; and moisturising omega-3, to get your skin in optimum condition. Colladeen Derma Plus (£18.95 for 60 tablets; natureshealthbox.co.uk) contains luteinrich plant extracts to improve skin’s firmness; and Help: Beautify Skin (£22.94 for 14 sachets; workswithwater.com) uses marine collagen and anti-inflammatory antioxidants to help strengthen the quality of skin. CELEBRITY FAVOURITE ‘Xen-Tan Transform Luxe has a delicious fragrance and a natural-looking tan. It’s just the best.’ Una Healy, The Saturdays WE LOVE: Classic witch hazel…

Feel high-tech wearing your fitness tracker? It’s only the beginning of a complete revolution in health and fitness, according to industry insiders. Technological developments are already being harnessed to help you look after your body, lose weight and stay fit – as well as to treat illnesses. But the next decade will bring cutting-edge innovations that could transform your health, nutrition and fitness, in ways you wouldn’t expect. Personalised health There’s already been a move towards tailored health, but in the next decade you can expect to be following your own personalised diet and fitness plans, believe experts. ‘A one-size-fits-all approach to healthy eating isn’t that effective because we all need different amounts of nutrients,’ says food futurologist Dr Morgaine Gaye. Some people have genetic variations that mean they don’t…

Jet lag’s worst enemy Food-State Wild Traveller, £28 for 32 capsules; wildnutrition.com Containing NASAapproved NADH, this fights the symptoms of jet lag and reduces energy depletion. The skin healer Soothing Skin Gel; £14.99 for 75ml; whatskinneeds.co.uk Relieve sun damage, wind burn or itchy skin with this calming gel containing aloe vera, myrrh, lavender oil, and geranium oil plus patented active ingredient Plantolin. The foot soother Puressentiel Muscle & Joint Roller, £14.99 for 75ml; boots.com Doing a lot of walking? Ease away any tension with the help of fourteen 100 per cent natural essential oils. The tum tamer Proven Probiotics Acidophilus & Bifidus, £7.95 for 14 caps; provenprobiotics.co.uk Keep stomach upsets at bay by taking a capsule once a day with meals. They don’t need refrigeration. Sleep’s little helper Holistic Silk…

Storing your pantry ingredients in glass jars is the best way to see (and use) what you have on hand. If you don’t use a grain, nut or nut flour frequently, store it in the freezer. Sprout seeds for extra fresh nutrients, but once they’re ready, omit the final rinse – they’ll store better when dry. Place in a glass jar in the fridge for up to a week. The flavour of freshly toasted and ground spices is rich and intoxicating. Buy them whole and grind them yourself – they’ll stay fresh for a couple of months and always taste better than pre-ground spices. If you haven’t had time to shop for vegetables, make a fast meal by topping a leftover grain with fridge staples such as spring onion, avocado,…

PELVIC PRESS AGAINST THE WALL BENEFITS You’ll stretch and strengthen your hamstrings (the backs of your thighs) and glutes (your bottom). You’ll also strengthen your core, which has to work extra hard to keep your bottom lifted. Regular practice of this move can also help lengthen your spine and strengthen your pelvic floor muscles. HOW TO DO IT • Lie on your back with your feet resting on a wall in front of you, hip-width apart, and your knees bent at a 90° angle. • Rest your arms on the ground with your hands by your sides, palms down (A). Inhale, then exhale as you scoop up your lower abs, tilting your pubic bone up and pressing the small of your back into the mat. • Continue exhaling as you…

Q I’ve read I should take 180 steps per minute. How do I know how many I take and why does it matter? A The number of steps you take per minute when you run is known as your stride rate or ‘cadence.’ There’s been a lot of focus in running circles recently on the benefits of having a high cadence, with many coaches advising that runners work on increasing stride rate rather than stride length. Why? Firstly, because elite athletes tend to have a very high cadence – in excess of 180 steps per minute (spm) while recreational runners are typically closer to 160spm. And secondly, because it’s been widely observed that attempting to up your pace by increasing stride length often results in overstriding, where your foot lands…

‘I run a film company with my husband and, in May 2014, we were asked to film an event that the breast cancer charity CoppaFeel! (coppafeel.org) puts on every year called the Hilly Hundred, a 100-mile bike ride around Cornwall. It was there that I got to meet the founders Kris and her sister, Maren. Kris was diagnosed with breast cancer aged just 23. I spent the weekend with them and fell in love with what they did as a charity and the fun, vibrant ethos behind it.’ THE BRIGHT IDEA ‘I decided I wanted to help raise money for the charity, but didn’t want it to be the usual jumping out of a plane. I felt I should do something in keeping with the charity and decided whatever it…

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…