Innholdsfortegnelse for August 2015 i Women's Fitness

There’s nothing like new fitness kit to boost your workout mojo. And, right now, we’re spoilt for choice, thanks to the huge revolution in sports fashion. Not a day goes by at H&F without us hearing of a new boutique label offering sleek gym-to-street style or a cutting-edge innovation from a top sportswear brand. But have you ever thought about how your favourite leggings or sports shoes were created? This month, in ‘Behind the Lines’ (page 70), we go behind the scenes to reveal the hours of trend tracking, design brainstorming and athlete testing involved. Discover how Jessica Ennis inspires Adidas’ womenswear, how Kate Hudson designs her Fabletics range and Bear Grylls test drives his Craghoppers outdoor range. For more insider secrets, turn to ‘Get an A-list Body’ (page 60)…

Work on these pointers from coach, Fed Cup captain and HEAD ambassador Judy Murray while you’re away. # If you’re a beginner ‘Work on your ball control. Keep your racquet in front of you as you make contact with the ball. Stop running before you hit it and don’t overstretch for it – your arm should be slightly bent.’ # If you’re an improver Find it hard to make the ball land exactly where you want it to? ‘Make sure the face of the racquet points towards where you want the ball to land as you swing through.’ # If you’re an ace Is your serve inconsistent? ‘Place your racquet on the ground with the head just in front of your front foot when you’re in serving position. Toss the…

“ In recent years, working out during pregnancy has caused a bit of a stir. Thanks to social media networks such as Instagram, Twitter or Facebook, pictures of women lifting weights, doing yoga, running and even flaunting a six-pack while pregnant have attracted criticism. But despite the backlash, exercising during pregnancy can be extremely healthy (see Fit For Labour, below, for the benefits). One 2015 study reports that women who take part in exercise during this period may have a lower risk of Caesarean delivery, and their babies are less likely to have excessive birth weight or respiratory problems. Some activities offer more benefits than others, so here’s the lowdown. BODY CHANGES Before I discuss the best type of activities to do when you’re expecting, let’s find out what’s happening…

ALCOHOL AMNESIA! While most of us accurately estimate our regular alcohol-drinking patterns from week to week, we often ‘forget’ to count the boozing we do on special occasions, such as bank holidays, parties, weddings and festivals, reveals a study funded by Alcohol Research UK. The researchers estimate that the amount of extra drinking going on during these types of occasions adds up to the equivalent of an extra 12 million bottles of wine a week in England. Booze amnesia is most pronounced in 25- to 34-year-olds, with ‘special occasion’ binges adding around 18 units a week for both sexes in this group. That's your whole weekly recommended alcohol allowance and more in just one session, so don't let it slip your mind. HAPPY HERBS If your herbs always wilt before…

CAULIFLOWER AND VEGETABLE PAELLA Serves: 4 1 medium cauliflower, cut into florets 2 tsp coconut oil 1 onion, finely chopped 1 small fennel bulb, roughly chopped 2 red peppers, sliced 2 garlic cloves, crushed 2 tsp sweet paprika 1 tsp ground turmeric 500ml vegetable stock Pinch of saffron 200g broad beans Handful flat-leaf parsley, chopped Juice of ½ lemon 1 Pulse the cauliflower florets in a food processor until they’re like grains of rice. 2 Heat the oil in a large sauté or medium paella pan over a medium-low heat. Add the onion and gently fry, adding a little water if needed, until softened. 3 Add the fennel and peppers and fry for two minutes, until they begin to colour. 4 Add the garlic, paprika and turmeric and fry for…

BERRY GOOD Next time you’re about to succumb to a sweet snack craving, reach for berries instead and you could cut nearly 1,000 calories in a week, according to new research. Scientists at Loughborough University gave one group a handful of sweets, while another group received a serving of berries with the same calorie count. The results showed the berry group was significantly fuller, eating around 134 fewer calories of a pasta dinner they were given later. The reason? Foods that take longer to consume are likely to make you feel more satiated, and the berries took four minutes longer to swallow than the sweets. Berries are also a good source of fibre, taking up more space in your stomach. Not to mention, they’re also great for your skin and…

Successful slumber A good night’s sleep gives you energy for the day and leaves you feeling happy and refreshed. On top of this, a new study from the University of Copenhagen suggests slumber is also important for future health, as poor sleep can lead to unhealthy lifestyle changes, such as inactivity and a rise in alcohol consumption. If you have trouble sleeping, avoid caffeine and heavy meals before bed and ensure your sleep environment is comfortable. Try herbal valerian or passiflora, or Nelsons Noctura (£5.99 for 72 tablets; boots.com), a homeopathic remedy. 4.75 THE NUMBER OF DAYS’ PRODUCTIVITY THAT HAYFEVER COSTS UK BUSINESSES EVERY SUMMER PER EMPLOYEE SUFFERING FROM ALLERGIES** GO FISH Among other benefits, people who regularly take fish oil can improve their response to acute sunburn. Try UnoCardio…

What do you do if you love beauty products but have sensitive skin? Reading the labels can be arduous, and understanding ingredients can seem impossible without a chemistry degree. That’s where the FreeFrom SkinCare Awards can help. Now in its fourth year, the aim, says awards co-founder and coordinator, Alex Gazzola, is to recognise products that maintain and enhance the health of your skin. ‘We see the awards as health awards as much as we see them as beauty awards,’ he says. People with food allergies may have sensitivities to skincare products that contain food allergens such as nut oils, sesame oils and soya, and sometimes even dairy and grains. ‘People may also be sensitive to fragrance chemicals such as limonene, or preservatives such as MIT (methylisothiazolinone),’ says Gazzola. ‘Others…

FOLLOWING A ‘FREE-FROM’ DIET? Gone gluten-free? Boost fibre, iron and folic acid by eating beans, fruit, green leafy veg, asparagus, beetroot and lentils. Boost calcium in a dairy-free diet with green leafy veg, almonds, tahini and algae. Try Organic Spirulina Powder, £14.99 for 200g; kaisenliving.co.uk. INSUFFICIENT IODINE According to the British Dietetic Association, many British women aren’t getting enough iodine. Essential for wellbeing (energy and immunity) and an effective metabolism, iodine levels can be boosted with seaweed. Try itsu Seaweed Thins (£1.89 for 3 packs; ocado.com). SKIN AND HAIR LOVING MINERALS ‘Skin and hair both benefit from similar vitamins and minerals,’ says Sulic. ‘Up your intake of essential fatty acids (omega 3 and 6), vitamins A, C and E, plus selenium and zinc.’ Try Perfectil Plus Skin (£17.99 for 56…

LEAN BEEF Lean cuts of beef help optimise the muscle-building process so you can lose fat faster. FATTY FISH High in omega-3 fatty acids, oily fish such as salmon, mackerel, sardines and tuna reduce inflammation, minimise aches and pains and lower the risk of Type 2 diabetes, cancer and heart disease. SPINACH This dark green, leafy vegetable reduces acidity in the body, which helps reduce muscle loss to ward off the metabolism meltdown. NON-FAT GREEK YOGHURT A good source of protein to preserve muscle mass, which ramps up metabolism, Greek yoghurt is rich in bone-building calcium and high in probiotics. GREEN TEA Said to boost metabolism and reduce the risk of serious disease.…

‘At Fabletics, we always start with extensive trend research – looking at forecasts and what’s happening on the runways or streets, as well as going on shopping trips to see what’s out in the marketplace. ‘Trends are a critical to the design process, especially as we’re the only brand taking a fast-fashion approach to activewear – our styles are very fashion-forward. Fabletics is not only providing the latest styles, but also setting trends! ‘After the research process, we make development sketches for pieces and hand these to our technical designers. They then work with our manufacturers to produce prototypes and samples, providing instructions on construction, fabrication and trims. During the development process, we fit and make adjustments to samples until we’re ready to produce the final production sample.’…

WRIST CANDY G-Shock Classic Heathered Watch, £130; g-shock.co.uk STAY DRY Rain Runner Jacket, £75; roxy-uk.co.uk WE LOVE This watch has shock-resistant construction, an ultrabright back light, stopwatch and cool colours. TAME IT Anna Headband, £10; sweatybetty.com TOP TRUMPS HPE XT Air Racer Vest, £42; stylepb.com SERIOUS SUPPORT Tough Mudder HeatGear® Armour Printed Bra, £28; underarmour.co.uk KEEP GOING! X Talon 200 Trainers, £100; inov-8.com LEG IT Lorna Jane Thermal Tight, £46.23; houseoffraser.co.uk…

H&F’s Eve Boggenpoel gets her Zen on at Roxy Shahidi’s Strength & Grace Yoga Spa Retreat Where? Champney’s Henlow, Bedfordshire, and Forest Mere, Hampshire (champneys.com) Cost: From £299 'Emmerdale star Roxy Shahidi is lovely to be around. Completely natural, open and welcoming, she’s a graceful yogi who inspired us all on this mini retreat. Encouraging us to find our way into the more dynamic, posture-led yoga classes, the sessions are co-led by psychologist and yoga teacher trainer Jasmin Bahia (bahiayoga.com), who skilfully helped us into a deeper sense of relaxation in the guided meditations. The pair pack a lot in – five yoga sessions that explore not just postures but pranayama (breathing techniques), some basic kriyas (simple cleansing techniques), guided meditation and yoga nidra (deep relaxation). And having two teachers…

Summer’s well underway, but with the temptation of fruity cocktails and cooling ice creams, it can be hard to stick to your diet through the holiday season. Who wants to calorie count when there are picnics and BBQs to enjoy? That’s where diet expert and TV presenter Sally Bee comes in. She’s created a bikini diet plan, The Bikini Promise (Kyle Books, £14.99), with light but delicious recipes that won’t leave you feeling deprived, plus motivational diet and exercise advice. Simple and easy to follow, Bee’s book helps you keep up those toned abs and arms you worked so hard for. Sally Bee has a truly inspiring story. At the age of 36, the mother of three children suffered three heart attacks due to a rare heart condition. Her doctors…

Paused burpee broad jumps Stand with your feet hip-width apart. Bend forwards, placing your hands on the ground, just wider than shoulder width. Jump your feet back so your body’s in a straight line, almost parallel to the floor. Pause in this tall plank position for two seconds, actively engaging all your muscles, before jumping your feet back to the starting position. As you stand up, jump forwards with both feet as far as you can. Repeat for 10 reps. Hill sprints Find a hill that’s about 40m long, then do a 10-minute warm-up, making sure you incorporate some jogging, dynamic stretching, then shorter sprints at around 90 per cent effort. When you’re warmed up, sprint from the bottom of the hill to the end point as fast as you…

Q I’ve been having pain in my knees but they don’t hurt if I take ibuprofen. Is it safe to do this? A Ibuprofen is used so prolifically by runners that in some circles, it’s fondly known as ‘vitamin I’. One review of the medications taken by top-level athletes found that 27 per cent of drugs taken were non-steroidal anti-inflammatory painkillers (of which ibuprofen is one). Most of us would admit to having popped a couple of pills on the odd occasion to get through an important training session or race – and doing so is unlikely to have any harmful effect. However, when NSAID painkillers are taken too regularly, or in high doses, it can present a problem. Studies have shown that they can damage the digestive tract, increase…

STAR LETTER EXTREME CHALLENGES What an amazing woman Eve Hazelton is with her Success Story ‘I’ve worn fancy dress every day for a year to raise cancer awareness’ in your Summer issue. She is such a selfless human being, doing everything she can to raise money for breast cancer charities and to raise cancer awareness. I ran up a mountain in Wales every day for a month for charity a few years ago – 1,818 feet to be exact. On two days, the weather was really bad, so I had to run up and down it three times one day! I got a huge sense of achievement once I’d done it. But I admire Eve much more for what she is doing because she’s been doing it for so long.…

Are you sitting down? You may want to walk while you read this! According to a study in the Clinical Journal of the American Society of Nephrology (CJASN), two minutes of walking per hour may cancel out the negative effects of sitting for long periods of time. Large amounts of sitting has already been linked to heart disease and diabetes. And it doesn’t matter how much you exercise – high-intensity sessions won’t save you from sitting diseases. Fortunately, regular light activity might. The scientists discovered that two-minute hourly bouts of light exercise (strolling, cleaning, gardening) is linked to a 33 per cent lower risk of dying.…

1 Nosh Raw Smoothie Broccoli, Avocado & Peach £3.29 for 250ml; ocado.com (3 per cent sugar) Made with just these ingredients (plus a bit of parsley), this is cold-pressed and unpasteurised for max nutrition. 2 Sainsbury's Not from Concentrate Tomato Juice £1.40 for 1l; Sainsbury’s (4 per cent sugar) An oldie but a goody, tomato juice has 60 per cent less sugar than orange or apple juice. It's a rich source of skin protector lycopene –also linked with lower risk of stroke. 3 Tropicana Trop50 £1 For 1l; from Tesco (3.9 per cent sugar) Juice ‘drinks’ can be loaded with additives, but this one – made with orange juice, water and natural stevia sweetener – has less than half the sugar and calories of normal OJ.…

“ Ice cream is the summer food that’s hardest to resist (or is that just me?). But if you value your waistline and health, you need to be careful with the types of ice cream you eat (and the serving size you consume!) Here’s my round-up of the ones that claim to be healthier. WHEY HEY PROTEIN Best for: Low-sugar diets £6.50 for 500ml from ocado.com Per 100ml (Chocolate): 103kcal, 2.9g fat (1.8g saturates), 8g carbohydrate (0.5g sugars), 14g protein, 0.15g salt This ice cream is high in whey protein (from milk) and sweetened with xylitol, which is a positive as it’s natural and good for teeth. The high protein content helps fill you up and you can enjoy this yummy-tasting ice cream as a muscle-repairing, post-workout snack…

THE BIKINI PROMISE: SHAPE UP FOR SUMMER Sally Bee (Kyle Books, £14.99) Sally Bee has a healthy approach to weight loss. Primarily a book of healthy, easy-to-cook recipes, The Bikini Promise is based on the premise that if you eat for health, weight loss will naturally follow. So that means processed foods and ready meals are out, while three wholesome meals made with vegetables, lean protein, olive oil, low-fat dairy and wholegrains – are in. Top tips include ‘hover your hand over your plate’ (when losing weight, the protein and carbohydrate should be no larger than your hovered hand), and ‘get prepared to meal match’ (team the food you eat with your daily activities). You’re also urged to focus on whether you’re tummy hungry or just plain brain hungry. There’s…

Half of optometrists fear an increase in processed food consumption will impact the nation’s eye health over the next five to 10 years*. Stock up on the nutrients below. WHAT?: Lutein and zeaxanthin. WHY?: Enriches the macular pigment in the eye and protects against the effects of light exposure. SOURCE: Green vegetables. Think kale, broccoli and asparagus. WHAT?: Key vitamins, minerals and trace elements. WHY?: Help protect cells from oxidative stress damage. SOURCE: Foods rich in vitamin C and E, zinc, selenium and copper. WHAT?: Omega-3 and essential fatty acids. WHY?: Help maintain healthy vision, brain function and blood pressure. SOURCE: Fish and nuts. WHAT?: Resveratrol WHY?: Helps protect against oxidative damage. SOURCE: Pistachio nuts, grapes, blueberries, cranberries and dark chocolate.…

Each issue, we’ll be bringing you the best advice from self-help classics. This month, it’s Feel The Fear and Do It Anyway by Susan Jeffers (Vermilion, £12.99). In a nutshell: The book explains that everyone feels nervous in new situations – but that going ahead and trying what scares you is the only way to gain more confidence. Even if things don’t go as you’d hoped, you will be able to handle the outcome. It also points out that the fear of not achieving what you’d hoped is worse than that involved with taking risks. A nugget: ‘Every time you encounter a situation that forces you to “handle it”, your self-esteem will be raised considerably. You learn to trust that you will survive, no matter what happens. And, in this…

5 WAYS TO GET TONED by celebrity trainer and healthy eating guru Christianne Wolff (thebodyrescueplan.com) 1 MAKEOVER YOUR MIND When it comes to getting fitter, self-belief is everything. Conditioning your mind to push through the pain during times of difficulty is the key to developing the mental strength that will help shape your body. ‘I always start my clients off with some mindset work, to find out their limiting beliefs [what they think they can’t do],’ says Wolff. ‘If you address your mentality first, you won’t self-sabotage when it comes to achieving your goals.’ 2 FIX YOUR DIET ‘When doing interval training, you’ll get better results by performing on an empty stomach, as growth hormone (GH) secretions are reduced by elevated insulin and blood sugar levels,’ explains Wolff. ‘When you…

Feeling supported and comfortable is the key to any workout and, with the advanced technology in the AW15 Freya Active collection, you’ll feel exactly that. This Dynamic Underwired Moulded Sports Bra (£38; figleaves.com) comes with firm support and the freedom to move. The smooth, seamless, underwired moulded bra has cool, breathable fabric, is moisture wicking and has an adjustable racer-back option so comfort is taken care of when you’re busy getting your sweat on.…

Quality may beat quantity, when it comes to friendships, but it’s also important to belong to a number of different groups. The Canadian Institute for Advanced Research discovered that being a member of a group boosts self-esteem significantly. On top of this, the study’s authors believe that encouraging people to have rich social lives and multiple sources of engagement provides a wealth of benefits. From reading groups to team sports, it’s time to sign up.…

Pomegranate & Acai Facial Mask, £39 for 75ml; janjira.co.uk This is a luxurious, creamy face mask that’s packed with nutrients, antioxidants and anti-ageing agents to soothe dry skin and help you look younger. It boasts intensive hydration – Jojoba seed oil and Shea butter leave the skin impressively hydrated and soft and can soothe any rough, dry skin. Pomegranate extract and acai oil firm and plump while mushroom extract helps to reduce the appearance of pores. Regular use will help diminish fine lines and wrinkles and consistently brighten skin. Apply generously to a cleansed face, neck and decolleté. Leave on for 10-15 minutes, remove any excess, et voilà! You’re on your way to a youthful glow.…

When losing weight, the protein and carbohydrate in any meal shouldn’t be larger on the plate than the size of your hand. Cut out alcohol until you’ve reached your target weight. It’s important to fast for 12 hours a night – your body needs time to rest and digest. Always have your last meal of the day 12 hours before you’re due to have your breakfast the following day. Start a food diary. You’ll see the empty calories you’re eating and what time of day you’re craving sweets. This will help you plan when your meals are and what to eat. Change your mindset! Imagine you already have your dream bikini body. Start behaving, thinking, feeling and acting like you’re already in this body. What would this person eat? How…

Sure, you don’t work out to get good skin, but you don’t expect to be plastered with pimples after a sweat session either. And yet experts claim poor gym hygiene could do just that. According to Dr Noor Almaani, a consultant dermatologist at The Private Clinic of Harley Street, post-workout breakouts happen. ‘Naturally-occurring skin yeast overgrows in hot, sweaty environments, and this can lead to inflammation around the hair follicles and acne-like spots.’ Lovely. And these skin afflictions could be on the rise. Those in the know say the current trend to wear activewear as day wear is seeing gym-goers stay in their sports kit for long periods, leading to a host of skin irritations. ‘Travelling to and from sports activities is often such a rush that women are tempted…

WALL HEART OPENER BENEFITS This stretch is fantastic for the upper body. It’ll stretch out your chest and the front of your shoulders, which is perfect if you feel hunched after sitting at a desk all day, or you’ve been cycling or carrying children. You can focus on one side at a time and do it anywhere there’s a wall. It’s a great move for resetting your posture. HOW TO DO IT • Start kneeing down, facing the wall.• Place your right forearm on the wall, palm down, elbow at shoulder height.• Keep your chest lifted as you begin to walk your knees around to the left until your torso is at right angles to the wall.• When you feel a good stretch, stay there and hold for 30 seconds.• Release the pose, face the…

1 KALENJI ELIO RANGE From £3.99; Decathlon We can’t get enough of the summery Elio collection from Decathlon’s exclusive Kalenji line. The made-to-match outfits feature clever cable feeds and zip pockets for runners who like listening to music on the go. 2 X-SOCKS RUN SPEED TWO £14.99; ardblairsports.com Don’t overlook the importance of good socks. X-Socks are designed for the female foot and the latest style even boasts tendon protection – perfect for long-distance runners! 3 ON CLOUDCRUISER £125; on-running.com Are you a bit heavy-footed? The unique weave of pods on the sole of these shoes creates a softer landing that’s perfect for high-impact runners.…

GORE BIKE WEAR ELEMENT LADY SKIRT+ £74.99; goreapparel.co.uk ‘This lightweight, breathable skort is amazing for cycling any distance, thanks to padding in the shorts and grippy material that keeps them from riding up. The skirt fabric moves with you, doesn’t get in the way and hides the bulkiness of the padding for a flattering look. There are reflective touches and a side mesh pocket in the shorts for a gel, too.’ LOOK PERFORMANCE SALOMON AGILE SKORT £45; salomon.com ‘This flattering skort is extraordinarily lightweight, making it ideal for long-distance runs. It’ll stay put on your waist, thanks to an elastic waistband and drawcord combo and has an easily accessible zipped pocket in the back of the skirt for gels or keys. The ActiveDry, AdvancedSkin water-resistant, quick-dry skirt layer will help…

How often do you work out and what sort of things do you do? ‘At the moment, I’m training five days a week, with two-to-three-hour sessions. My training is gymnastics specific, so it’s a lot of resistance-based drills and exercises to condition my body. Then I focus on drills and routines on the individual apparatus.’ Gymnastics is incredibly demanding as a discipline. Have you found other workouts which are as challenging? ‘I don’t think I’ve found anything exactly as demanding as gymnastics training, given the complexity of what we have to do. However, last year I was doing quite a lot of Tabata training as I was bringing my weight back down to competition level. It’s high-intensity interval training and, even though it’s only 20 minutes, it’s tough!’ Are there…

This month Leona wins a pair of Brooks Glycerin 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. Team it with the lightweight, compression/encapsulation sports bra, with cool technology, and you’ll be set for your runs. Visit brooksrunning.com/uk for more information on Brooks and Moving Comfort.…

BREATHE BETTER Calling all asthmatics! Are the seasonal sniffles getting too much for you? Good news – a study in the British Medical Journal has found a natural remedy could help asthmatics tolerate twice as much of asthma triggers such as pollen. According to researchers, aerobic exercise can reduce the severity of asthma symptoms, increasing oxygen intake, opening airways and leaving sufferers less susceptible to asthma attacks. Want to give it a go? Do some indoor walking – on the treadmill or up the stairs – for 30 minutes twice a week then move on to more vigorous forms of cardio activity. CELEBRITY QUOTE ‘I try to work out five days a week. It’s a lot, but I feel great when I do it.’ Khloe Kardashian We love... WATER POWER…

PORTABLE TRAINER XBODY NEWAVE EMS (£8,400; bodyworld.co.uk) As the official partner of the EMS Trainer Institute, this piece of kit is suitable for personal trainers, physiotherapists, gyms and health clubs wanting to deliver EMS training. SCOTLAND SESSION FIT in 20 (drop-in sessions £60; fitin20.co.uk) Based in Edinburgh, this studio is the first EMS training centre in Scotland. Choose from performance, adaptation, transformation or lifestyle packages or just pop in for a visit. LONDON STUDIO EXERCEO (four sessions for £180; exerceotraining.co.uk) Head to Exerceo’s private studio in central London to have a one-on-one or two-person EMS session with a personal trainer. Each session lasts 25 minutes and kit is provided. HOME WORKOUT SLENDERTONE PRODUCTS (from around £40; slendertone.com) Slendertone products are perfect for home exercisers and provide a gentler form of…

Exercise and activities such as yoga or meditation have long been cited as boosting mental health, but a recent international study featured in The Lancet Psychiatry has reiterated the importance of feeding your brain the right fuel. For tip-top mental wellbeing, you need plenty of omega-3 fatty acids, essential amino acids, B vitamins, vitamin D and minerals including zinc, magnesium and iron. Need inspiration? Follow a balanced Mediterranean diet; it’s packed with feel-good nutrients.…

BREAKFAST ‘I eat breakfast, because I know I should, but sometimes just want a juice. I occasionally eat a little porridge. I’ll use almond milk, rice milk, hemp milk or quinoa milk – I mix it up – and put fresh, seasonal fruit in it. I often have poached or scrambled eggs with loads of herbs – I love herbs – with sundried tomatoes and rye crackers.’ JUICING ‘Instead of making juices (and a mess!) at home, I’ll buy a bottle from the Good Life Eatery – “Drink Your Salad”, which is all greens, or a “Lucky Seven” with beetroot and carrot.’ LUNCH ‘If I’m at home, I’ll have baby gem lettuce, mixed with lamb’s lettuce, and some grilled fish, chicken, or a small filet steak. I usually have quinoa…

BEAUTY WITH A HEART Beauty purchases with a philanthropic touch make us feel good inside and out, so we’re stocking up on Murad Rapid Collagen Infusion (£65 for 30ml; murad.co.uk), as £10 from each hydration-infusing serum will go to The Prince’s Trust, which helps disadvantaged young people. To celebrate 35 years in the business, haircare brand Paul Mitchell has launched great-value, limited edition Bonus Bags (£20.50 for two 300ml products; feelunique.com) that offer a donation to Pancreatic Cancer UK. Happy shopping. {CELEBRITY FAVOURITE} ‘Believe the hype – great for my skin. I love these!’ Actress, Lindsay Lohan WE LOVE: Vaniday – a new place to find and book beauty, hair and wellbeing experts near you; vaniday.co.uk. 3 of the best… UV PROTECTORS FOR HAIR GREEN PEOPLE SUN & SPORTS SHAMPOO,…

We all know being fit and active is good for your body, but you need to consider what you might be losing in the process. ‘Exercise stresses the body,’ explains Sulic. ‘So it uses up vitamins and minerals in the process, particularly vitamins A, B5 and B6, C and E and electrolytes such as sodium, potassium and magnesium.’ Sulic recommends eating plenty of vegetables (half a plate with each meal or seven portions a day) and plenty of healthy fats.…

FIRST, USE AN ONLINE CALCULATOR TO WORK OUT YOUR BMI (BODY MASS INDEX) • If your BMI is: 18 to 22, subtract 2• If your BMI is: 22 to 25, subtract 1• If your BMI is: 25 to 27, add 0• If your BMI is: 27 to 30, add 2• If your BMI is: 30 to 35, add 4• If your BMI is: 35 to 40, add 6• If your BMI is: over 40, add 8.2 WHAT SHAPE IS YOUR BODY? • If you’re shaped like an apple or a rectangle, add 2• If you’re shaped like a pear or an hourglass, subtract 1 DO YOU HAVE TYPE 2 DIABETES? • If yes (fasting blood glucose greater than 100) or if you take medication for Type 2 diabetes, add 2 DO YOU HAVE HIGH BLOOD PRESSURE? • If yes…

Jenni Falconer, Heart FM Presenter, swears by sticking to a routine and exercising in the morning ‘Try to work out what time of day you’ll be able to commit to exercise. For me, it’s after work, which is early in the morning before breakfast and mummy duty starts. It’s a great way to start the day and I can usually commit to this time. When I have a routine, I’m more likely to actually do it!’ Go alkaline: Model Miranda Kerr says she stays hydrated with alkaline water and has alkaline filters in her kitchen sink and shower heads. Try Press Alkaline Cleanse-Water (£3 for 500ml; press-london.com). The mineral-packed aloe vera helps detoxification, boosts immunity and reduces inflammation. BE POSITIVE! Work has always been a challenge – juggling my clothing…

‘Any collection begins with a “big ideas” meeting, in which we brainstorm our thoughts and discuss what we’ve seen at trade shows or on trend sites. ‘We’re always pushing ourselves in a direction that’s different from everyone else. Sometimes it’s just about building on something we know works; other times it’s researching a new range. When we signed up with Bear Grylls, it was because he wanted to do a collaboration of products that had the technology Craghoppers was known for. It had to be fit for purpose, so we worked with Grylls to build the range to what he needed and what he would wear. ‘We wanted his input to make sure that he was happy with the products, and to find out where he was going…

You can do this workout anywhere. Perform each exercise one after the other, then repeat the circuit three times. TORSO Control the move on the way down as well as the way up to engage your muscles throughout the entire move. FEET To increase the difficulty, don’t allow your feet to touch the ground in between reps LEGS Keep your legs straight throughout the move STARFISH CRUNCHES Reps: 10 each side Benefits: Targets your abs, thighs and hip flexors. The twisting motion will also hit your obliques and lower abs. Start lying on your back with arms overhead and your arms and legs both out wide, so your body forms an X shape on the ground. Engage your core to lift your legs off the ground then crunch up (A).…

We’d all love lean legs and pert derrière. But it’s not all about looks – it’s also about function. Strong glutes (bottom muscles) and legs are important for just about every aspect of fitness and overall performance. They provide the platform from which all movement is generated, and they keep your hips stable, which in turn helps give you a strong and stable torso. LOWER-BODY While core training still seems to grab most of the limelight, strong legs and a stable pelvis, due to strong glutes, are arguably far more important for overall strength. In fact, developing a strong foundation through your lower body will do more for your overall core stability than any specific torso exercises will do. The good news is that you can challenge both your core…

‘From about the age of 15, I suffered really badly from psoriasis and eczema. It affected me in every way. I used to cover myself in cream because my skin was so painful and I’d wake up about 20 times a night. I remember once getting a flight and a woman at the checkout desk incorrectly told me that I couldn’t fly because my psoriasis was contagious in front of a queue of people. I was on an endless cycle of steroid cream, which offered temporary remission, but then the problem simply came back worse – my skin was just red raw. The next step was the same medication that’s prescribed for chemotherapy patients, to suppress my immune system.’ FINDING A TONIC ‘Last year, my skin was at its worst.…