Innholdsfortegnelse for December 2015 i Women's Fitness

You’ve heard of ‘IT’ girls, but what about ‘F-IT girls? With the party season in full swing, this month we meet the super-fit women who manage to stay in top shape, despite having high-profile party lifestyles. Think you can’t have your (Christmas) cake and eat it too? Read ‘The F-IT girls’ festive season survival guide’ (page 58) and learn their insider secrets. If you’re feeling stressed because there’s no time to work out between Christmas shopping and office parties, we’ve got good news. Turn to ‘Stay fit – the simple way’ (page 70) and discover how you can get more results by doing less! Want to avoid emerging the other side of Christmas feeling bloated and jaded? Try swapping that next cocktail for a mocktail. Not only are alcohol-free drinks…

inspiration ‘I work out three to four hours a day before I go up a mountain’ ‘You just have to be mentally tough, and that’s often where women exceed the men’ ‘I wake up at 8am and have a bowl of porridge – it’s simple and keeps me full for a long time. I quickly read some news online, then head out the door for my first set of exercise – either a cardio or Pilates class at my local gym. To train for climbing at high altitudes, you have to do a lot of cardiovascular exercise. I usually climb stairs or do a cycling class every day. ‘I also do some weights – alternating between my upper and lower body, as you have to be able to carry your…

SOUND BITE ‘I realised I was eating chocolate because it relaxes me. If you acknowledge what the issue is, you can control it better.’ Jennifer Hudson BEAT OVEREATING NHS Weight Loss Consultant Dr Sally Norton (vavista.com) suggests asking yourself these four key ‘Ws’ to help you cut calories. WHO? 'We all have a friend who always suggests a second bottle of wine, or a colleague who brings in cakes. Get these people on board with your healthier eating, or avoid them!’ WHERE? ‘Re-route to avoid that coffee shop on the way to work. Eating out? Check the menu online in advance.’ WHY? ‘Hunger is a good reason to eat, but boredom, stress or anger isn’t. Once you understand your eating patterns, find a different way to deal with the emotion.’…

Q What percentage of the human brain is fat? A 60 per cent. Q Is white fish a good source of omega-3? A No, although 30 per cent of people in a survey by Equazen believed it was. Q What are the best vegetable sources of omega-3? A Flaxseed (milled seeds or oil) is a great vegetarian source to add to your food. It contains ALA, which is not as effective as DHA or EPA, but it boasts a healthy ratio of omega-3 to omega-6 (4:1). Walnuts, on the other hand, have a less-healthy ratio of 1:4. Essential fatty acids such as omegas can generate free radicals once they’re subjected to heat, light and oxygen, so don't cook with flaxseed oil. For cooking, it’s better to use…

BREAKFAST ‘I start the day with porridge and honey to give me energy, and I usually have a Herbalife 24 Formula 1 Sport shake (£45.55 for 524g; herbalife.co.uk). Sometimes I have eggs instead, just to mix things up a bit.’ EATING PHILOSOPHY ‘I need lots of high-protein and slow-release foods to help me throughout the day. Healthy eating is really important to me because, without it, I wouldn’t be able to perform at my best. It keeps me focused and aids my recovery, which is just as important as the training itself.’ LUNCH ‘Lunch is usually steak with salad or rice and veg. I finish with a piece of fruit. I find having steak works really well for me, and it’s important that the quality of the protein I eat…

Not relishing the thought of making small-talk with people you barely know at Christmas parties? That’s perfectly understandable. We all suffer from shyness to some degree – but for many, the default response is to ‘feel the fear and do it anyway’. You know the drill? You feel a little uncomfortable at first, but then you find some common ground and start to relax – and your shyness gradually fades. That’s the ideal scenario. But for some people, the fear of social situations or being in the spotlight takes more of a hold, and can seriously affect their health and happiness. This is known as social anxiety. US social psychologist Dr Signe Dayhoff (effectivenessplus.com) explains the difference between the two. ‘Shy people feel anxious but check rationally to see how…

This month, we look at The Power of Now by Eckhart Tolle (Hodder & Stoughton, £7.99). In a nutshell: Only the present moment is important – it’s your worries about the future and concerns about the past that cause stress and anxiety, says Tolle. His book teaches you to observe your thoughts and be in the moment, using meditation and relaxation exercises as an anchor. A nugget: ‘Start listening to the voice in your head as often as you can. Do not judge or condemn. You’ll soon realise: there is the voice, and here I am listening to it, watching it.’…

COLOUR PRETTY The Gold Collection: The Gift of Colouring for Grown-Ups (£7.99; mombooks.com) is the perfect de-stressing stocking filler. Immerse yourself in this gorgeous adult colouring book. RIDE ON Chappelli’s beautiful Vintage Single Speed bike (£370; wiggle.co.uk) boasts a classic-style frame and colourways inspired by favourite vintage bicycles and cars. This is bound to cause bike envy. FRIZZ TAMER Braun’s clever Satin Hair 7 Brush (£21.99; amazon.co.uk) delivers ions through a jet in the brush’s core, releasing charged particles onto hair, to help smooth and minimise frizz – perfect for those damp winter days. LIGHTS, CAMERA… Action! Record the best bits from a ski or bike break on the TomTom Bandit Action Camera (£299.95; johnlewis.com), with built-in sensors to record speed, rotation, acceleration and more. Share those feats on social…

KOMBUCHA MOJITO 3 lime wedges 7-8 mint leaves 15ml agave syrup Top up with kombucha (Japanese fermented drink made from dried seaweed) VIRGIN DIVINITY 3 lime wedges 50ml Mango juice 25ml elderflower cordial 10ml Luscombe Raspberry Crush drink as a garnish MUSHROOM TONIC 3 lime wedges 1 sachet of mushroom powder 5 ice cubes 15ml agave syrup Shake and top up with soda water…

EXPERIMENT WITH INGREDIENTS Be clever when planning your soup – think about the combination of nutrients you’re after and the flavour profile you enjoy. GO BACK TO BASICS You shouldn’t need to add any extra ingredients such as cream, milk, butter or cornflour. Blending really well produces magnificent flavours and a natural creaminess. TRY CHILLED VARIETIES Don’t be put off by the idea of chilled soups. You can pack them full of spices and herbs, use the whole vegetable without waste and they are a fantastic pick-me-up during the afternoon slump!…

MONDAY Start the week energised by walking, running or cycling all or part of your commute. TUESDAY Pick a new class you’ve never tried before – ask your friends for recommendations. Choose something because it sounds fun, not hardcore (think Lindy Hop not Insanity). WEDNESDAY  REST THURSDAY Try a yoga or Pilates workout – either an energising morning or lunchtime class or a restorative, relaxing one in the evening. If getting to a studio is a squeeze, try an online class at Yoogaia.com . FRIDAY If you normally meet friends for a drink, go to the gym instead. No need for a punishing workout – have a gentle swim, jacuzzi and steam to ease your way into the weekend. SATURDAY Try an activity you’ve never done before.…

If there’s anyone who knows food, it’s celebrity chef Jamie Oliver, and, with his 40th birthday around the corner, Oliver was inspired to prioritise health and nutrition in his cooking. ‘It made me pause and look at life slightly differently,’ says the now 40-year-old of his impending birthday. ‘It’s taken me on a bit of a personal journey as far as my health is concerned.’ So, in his new book Everyday Super Food: Recipes for a Healthier Happier You (Michael Joseph, £26), Oliver shares how to form a more understanding relationship with food. With recipes for 30 breakfasts, 30 lunches and 30 dinners, as well as healthy snacks and drinks, the book allows you to choose whether to completely change your eating regimen or just whip up a simple, tasty…

We get it – the run up to Christmas isn’t the best time to start honing a hot, party-dress body. For starters, there are oodles of pre-holiday deadlines that keep you from hitting the gym. And then there’s the annual onslaught of festive lunches, dinners and drinks, which don’t help tighten your waistline. To be frank, this time of year is quite possibly the worst period for harnessing exercise motivation. The very fact that you’re reading this page means you’ve probably considered wearing that flouncy, ‘covers all sins’, number to the office party. But it needn’t be that way. As wise women know, it pays to play to your strengths – and, in workout terms, this means targeting your best asset. Whether it’s your long legs, flat abs or shapely…

DEVELOP GOOD MOVEMENT Learning about how your body moves and being as active as you can is essential if you want to stay injury free and keep exercising hard into later life. Include regular mobility work (stretch after gym training two to three times a week, or do a weekly yoga session) and learn good technique before you start doing tougher strength-training programmes. HIT THE WEIGHTS Aim to do some form of resistance training two or three times per week. Try full-body workouts, focusing on compound bodyweight moves such as squats, lunges, chin-ups, push-ups and rows. Remember that it’s got to challenge you, though. Cruising through three sets of fifteen biceps curls with an easy weight won’t cut it – you’ve got to ask more of yourself. DO REGULAR CARDIO…

Q Do I have to use energy gels and drinks mid-run, or can I just refuel afterwards? A Fuelling on the go isn’t necessary for the majority of runs. In fact, even refuelling after you finish training is sometimes overdone, and can result in you taking in more calories than you actually burn! Any time you’re out for less than an hour, you don’t need to consume anything. When you’re on a run that lasts between 60 and 90 minutes, you may feel you want a drink or an energy top-up midway through. But it’s only when you’re running beyond this duration that replenishing your glucose levels becomes important for optimal performance. It isn’t essential, however: some people prefer to start their runs well fuelled (by eating a meal or…

LED LENSER XEO19R £229; ledlenser-store.co.uk ‘This light is great for adventurous types as it comes with bike and helmet mounts, so can be used as a head torch too. With an output of 2,000 lumens (yes that’s right) and a range of up to 300m on its highest setting (which will last for four hours), it’s by far the brightest on test, and I felt like I was cycling with car headlights it was so bright! You can focus the light to have a wider or narrower beam and a clever auto-dimming function will help save battery power when you’re in a highly-lit area. You can easily attach the separate battery pack to your bike, although it’s slightly bulky, if you’re doing a big ride in the dark and need…

STAR LETTER COLD CURES I was pleased to read your article ‘Cold Comfort’ (November). I’m a nursery school teacher and during the winter, I regularly deal with sickness amongst my pupils. I lose count of how many children’s noses I wipe! Last winter, I caught cold after cold. This year, however, I’m going to follow your good advice to ward off the bugs by boosting my immunity. Some of the tips are quite quirky, but clearly effective. I’m stocking up on elderflower, chamomile and mustard seeds and hope to be a healthier teacher in future. Alexis Poole, via email DANCE THERAPY I’m a huge fan of Strictly Come Dancing but had never considered dancing myself. However, I’ve just been through six months of physio for bad sciatica and my physiotherapist…

Boost your multi-tasking skills with aerobic exercise. A new study from the University of Illinois has found a direct link between aerobic fitness and mental performance. Researchers got 128 adults, aged 59 to 80, to power walk on a treadmill while responding to letters and numbers on a screen. The areas of the brain responsible for multi-tasking – the anterior cingulate cortex and the supplementary motor area – were more activated when problem solving while walking than when not exercising. Looks like it’s never too late to improve mental health by leading a fitter lifestyle. WORDS: Sarah Ivory…

DONE YOUR DAILY KEGELS? ‘The chances are you hit the gym to tone your abs, but how often do you work your pelvic floor (PF) muscles? Not much, I imagine – but you should. Pelvic muscles form the muscular floor of your abdominal cavity, and strong ones have been linked to fewer incontinence problems, better sex, a stronger core, less back pain and a better posture. Pregnancy notoriously causes pelvic-floor weakness, but it’s a problem for sporty girls, too. You might think fit women will have a strong pelvic floor, but research reports otherwise. Data in Physical Medicine and Rehabilitation, for instance, shows that sportswomen who do jumping sports (think volleyball, basketball, running or trampolining) tend to have weaker pelvic floor muscles than non-athletic types. And a 1990 study reveals…

‘We’re facing the greatest crisis ever as homosapiens.’ These are the frightening words of Professor Michael Crawford, director of the Institute of Brain Chemistry and Human Nutrition at London Metropolitan University, who says brain disorders are now costing the UK more than cancer and heart disease combined. But why is this? Crawford argues that we’ve brought it on ourselves. Our early ancestors were not shaped by random mutations, but by the abundance of important marine oils in their diet – something that’s severely lacking in most of our diets now. ‘This evidence has a profound significance for the sustainability of humanity,’ says Crawford. ‘In the past 2,000 years, since we moved away from being hunter gatherers and became farmers [and our intake of omega-3s fell], the volume of the average…

JAPANESE MISO WITH KALE AND TOFU Serves: 4 1.5l chicken or vegetable stock 6 tbsp white miso paste 2 garlic cloves, crushed 2.5cm ginger, grated 1 red chilli, finely sliced 4 spring onions, finely sliced 100g shredded kale 175g firm tofu, cut into 1cm cubes 1½ tbsp rice vinegar 1 Bring the stock to the boil in a large saucepan set over a high heat. Add the miso paste, garlic, ginger and chilli. Stir until the miso has dissolved and simmer gently over a medium heat for five minutes. 2 Stir in the spring onions, kale, tofu and rice vinegar. Cook gently for four to five minutes until the kale is just tender. Spoon into bowls and serve immediately. H&F TIPS MISO Rich in isoflavones, miso is made from fermented…

We all know it’s good to have a positive disposition, but did you know it’s also beneficial for your heart health? A five-year study, published in Psychosomatic Medicine, revealed people with heart disease benefit from having positive emotions (such as being interested, proud, enthusiastic and inspired) because this positivity is linked to better health habits, willingness to change unhealthy behaviours and ability to cope with stress or setbacks.…

1 Flip the situation ‘Social anxiety is a fear of being judged or embarrassed,’ says trainer Jo Wilson from Beyond Training Solutions (beyondtrainingsolutions.com). ‘Turn that around by being curious about other people and asking them questions about themselves.’ 2 Turn off your mind-reader ‘Recognise that you have no idea what anyone is thinking, the same way they have no idea what you’re thinking,’ suggests Wilson. 3 Give your fear another name ‘Visualise yourself in a stressful social situation and note how you’re likely to be feeling – then re-label that fear as “eagerness” or “anticipation”,’ says Dayhoff. This will help you identify potential, rather than actual, threats. 4 Dress up in your ‘confidence uniform’ ‘Choose an outfit that always makes you feel good about yourself and put it on when…

GET A CONSCIENCE The provenance of beauty products, like food, is growing on our radars, which is why these new beauty buys have caught our attention. Liha Beauty offers stunning, cold-pressed and ethically-sourced coconut oil naturally infused with real tuberose for body and hair (Idan Oil, £39 for 100ml; liberty.co.uk). And Spectrum has vegan and cruelty-free brushes (from £3.99, spectrumcollections.com) with a fun, colourful look. For lips, Nizz Cosmetics is pushing boundaries on perceptions of vegetarian and fairtrade make-up with surprising, fashion-forward shades for lips (£9.99 for 4.8g, nizzcosmetics.co.uk). Ethical, affordable, and perfect to give or keep! CELEBRITY FAVOURITE ‘Antonia Burrell’s facials are amazing – and her Radiance Light Facial Serum.’ Sara Cox, radio presenter WE LOVE: The Green People and The Woodland Trust’s beautifully illustrated, limited-edition gift sets. From…

KELLY BROOK 35, health-conscious model and actress ‘To have a healthy lifestyle, you need to be moderate in your approach to it and not be obsessed about fitness or your diet. It’s good to exercise regularly and be aware of what you eat – that’s how I keep on top of things. I maintain a healthy attitude to my lifestyle, but I don’t really diet. If you want to have some fun and indulge at weekends or special occasions, I don’t think you should beat yourself up over it! The morning after If I want to relax, I have the occasional cocktail. My favourite drink is a G&T, and I like to have a glass of wine with food, but I’m not really a big drinker. If I’ve been out…

Coffee sobers you up ‘The caffeine in coffee will make you more awake, but it won’t make you less drunk or cure a hangover.’ You can sweat out alcohol ‘You can’t flush out alcohol by doing a workout – only time will get the booze out of your bloodstream. Plus, your risk of pulling a muscle when you’re working out is greater if you’ve been drinking, as a result of dehydration.’ Alcohol is a festive warmer ‘A shot of whisky or brandy can make you feel warmer temporarily, but alcohol actually lowers your body temperature, so it’s not always a good idea in cold weather.’ You can have all your recommended units in one go ‘Spread your units out through the week, with at least two alcohol-free days in every…

The Soup Cleanse  by Angela Blatteis and Vivienne Vella (Quercus £14.99). The founders of US company Soupure have put together this new diet book which is packed with 50 satisfying recipes to help you beat the bulge ‘in less than a week’. Soupologie RAW Strawberry, tarragon & lucuma soup The UK’s first ever raw-soup brand offers healthy soup-juice hybrids. Knock back this flavoursome herb and fruit-infused superfood number for a burst of energy. £4.25 for 250g, ocado.com. Nutri Bullet Whizz together imaginative concoctions with the help of this must-have blender. The powerful machine makes short work of your favourite fruits and veggies (including skin, seeds etc) for optimum nutrition. £99.99, highstreettv.com. ¡Cho! This tasty ‘drinking gazpacho’ contains two of your five a day and 90-140 calories. Choose from Tomato and…

Urban hiking WHAT You don’t have to live in the depths of the countryside to reap the benefits of walking. And hiking doesn’t have to mean trails, mud and rocks to clamber over. Outdoor clothing expert Regatta has coined the term ‘urban hiking’, and created a series of Secret City Maps to guide you on walking adventures around the city that you live in. WHY? It’s easy to take your surroundings for granted and fail to appreciate their beauty. An urban hike is a great way to discover facts, interesting sites and see your city through new eyes – all while keeping fit in the fresh air. HOW? Visit regatta.com/ urban-hike to download its Secret City Maps. DO IT YOUR WAY Visit the local tourist office website for any city…

H&F’s Becky Fletcher gets pampered and preened in London's newest blow-dry venture. What? Blow Dry and Treatment, £42 for 60 minutes. Where? DryBy Blow Dry and Nail Art Studio, 74 Mortimer Street, London, dryby.co.uk. ‘DryBy is London’s newest, and arguably, chicest blow-dry and nail bar. With its decadent, stylish interior, it feels indulgent, but low key. Immediately offered a drink, I noticed DryBy has attentive service, too. The menu is split into hair and nail services, and I chose a blow dry and treatment in the hope of reviving my slightly dull tresses. You pick from five styles, each named after a city (London, New York, Rio, Tokyo or Rome) and embodying the characteristics of its natives – think Kate Moss or Giselle Bundchen. I went for Rome. Described as…

If you’ve never tried growing your own food, I recommend giving it a go. It’ll keep you fit and save you cash. I’ve even grown stuff in a gutter pipe! Remember that you can trade up to higher-welfare meat and still buy the cheaper cuts, such as chicken thighs and minced meat. Always buy the same foods? Look through recipe books and magazines and plan your meals for half the week. Buy ingredients you can be flexible with for the other days. Toast a mixture of your favourite seeds – such as sunflower, poppy, sesame and linseed – in a dry pan, tossing regularly. They smell and taste amazing! Make a batch of toasted nut mix with your favourite shelled unsalted nuts – such as walnuts or pistachios – and…

WARRIOR II BENEFITS This is an excellent pose to cultivate a feeling of power, like a strong warrior. It is also a deep hip-opening pose that strengthens the muscles in your entire lower body, opens your chest and shoulders, improves breathing capacity and increases circulation throughout your body. It’s also known to be therapeutic for flat feet, sciatica, infertility, and osteoporosis, and can help improve your concentration. HOW TO DO IT • Start with your feet together, arms by your sides. Then, with an exhalation, lightly jump your feet apart and raise your arms parallel to the floor, reaching them actively out to the sides, with your palms facing down. • Turn your right foot out 90o and your left toes in slightly, aligning your right heel with your left…

ROKABONE LISHINU LEAD £32.99; rokabone.co.uk Do you wish running with your dog were easier? It is with this lead. The hands-free leash straps onto your wrist, so your arms can move more freely. HELLY HANSEN W ASPIRE NORVIZ LS £75; hellyhansen.com Light up the roads with this long-sleeved top. It has 360° reflectivity, thanks to its all-over Norviz fabric, which was inspired by Norway’s Northern Lights. SAUCONY EVERUN From £115; saucony.co.uk Like neutral trainers? Saucony’s new cushioning, Everun, sits closer to your foot for a more responsive run. Find it in Triumph ISO 2 (pictured), Hurricane ISO 2, Guide 9, Kinvara 7 and Peregrine 6 trainers.…

‘I’ve always thought of myself as a sports person, not necessarily into health or fitness, but always quite sporty. Five years ago, I was a triathlete, training full time in Loughborough for the London 2012 Olympics as part of the TriGold Scheme. One morning, while out training, I was knocked off my bike by another cyclist and then run over.’ THE CRASH ‘Initially, the people who stopped thought I was just winded but, luckily, one was a physiotherapist from the Leicester Tigers rugby club. She knew it was serious and called an ambulance. My back was in excruciating pain. I went in and out of consciousness and struggled to breathe. The physio realised I’d punctured a lung and predicted the other was about to collapse, so made the huge call…

Having had a weight problem for 35 years, Rachel was desperate to find a way of being able to lose weight once and for all. ‘I had just about resigned myself to the fact that I would be overweight for the rest of my life, when I came across the principles of the Metabolic Weight Loss Programme. I followed these and to my amazement, I lost 3 stone in just over 3 months and then went on to successfully maintain my weight. The relief was enormous to have found something that finally worked for me.’ Rachel became passionate about wanting to help as many people as possible with their weight problems, which led her to become a qualified weight loss consultant. In the last 10 years, she has helped over…

1. HOW DO YOU WORK OUT THESE DAYS? ‘I exercise two to three times a week. I don’t know if it’s a good or bad thing that my husband’s a personal trainer, but I can’t help thinking it’s good. Although I can never get away with some things! I love exercise and working out. A couple of weeks ago, I had a cold, so didn’t do anything for a week and couldn’t wait to get back to exercise. I still swim. It’s non-contact and non-impact. I did it all through my pregnancy. I swam up to five days before I gave birth.’ 2. HAS YOUR ATTITUDE TO FOOD CHANGED SINCE YOU STOPPED COMPETING? ‘Yes, it’s no longer about fuelling or recovering or repairing my muscles. Now food’s about enjoyment and…

3 OF THE BEST… SMART TOPS ‘Body-mapping’ activewear uses different materials to suit different body areas. X-BIONIC APANI FASTFLOW BASELAYER (£124.99; ardblairsports.com ) Heat-locking merino wool covers the chest, back and tailbone with targeted fabrics. A sweat-wicking back, but warmth for your heart. MAMMUT KIRA PRO HALF (£80; mammut.ch ) With a blend of merino and synthetics, this stylish mid-layer uses wool for scratch-free comfort next to the skin, with a strong, quick-dry polyester outer layer. THE NORTH FACE DOTMATRIX JACKET (£260; thenorthface.co.uk ) This down-filled top layer fuses tougher yarns on areas subject to wear and tear, with light materials where there’s movement. Smart. POWER YOUR PROGRESS SVAVA SIGBERTSDOTTIR founder of thevikingmethod.com ‘People often use before and after pictures to…

Frog squats Time: 50 seconds Works: Quads, hamstrings, glutes, abs Stand with your feet slightly wider than shoulder-width apart, toes pointing outwards. Squat down as low as possible, keeping your chest lifted, heels flat and knees over toes (A). Jump up in the air, swinging your arms up to help propel you (B). Land through the balls of your feet, then heels, into a deep squat. Do as many reps as you can in 50 seconds. Shoulder tap plank Time: 50 seconds Works: Core, abs, shoulders Get into a press-up position with your hands directly under your shoulders and your body in a straight line from your head to your heels (A). Lift your right hand off the floor and touch your left shoulder (B), then place it back on…

1 Take a tablespoon of flaxseed oil a day – try Linosit Premium Organic Cold-Pressed Flaxseed oil, (£6.79 for 240ml; hollandandbarrett.com), which is suitable for vegans. Check with your doctor before taking when pregnant. 2 Equazen Family Triple Strength Capsules (£24.99 for 60 capsules; Boots) containing fish oil, are suitable for all ages from five and above. Take just one a day. 3 Pregnant women might find this formula helpful for keeping up levels of necessary nutrients. You get one multivitamin and one fish oil omega-3 capsule to take daily. Vitabiotics Pregnacare Plus Omega-3 Dual Pack (£15.25 for 2 x 28 capsules; Boots).…

DON’T CUT OUT FRUIT AND VEG ‘I like good news stories, so it’s a pity that recent research into how individual fruits and vegetables can affect your weight seemed only to highlight the negative. While ‘peas, potatoes and sweetcorn make you fat’ headlines were everywhere, the research showed, in most cases, upping your fruit and veg intake helps you lose weight. The fascinating results came from a Harvard University analysis of dietary information provided by more than 130,000 American men and women over more than two decades. Overall, increasing consumption of fruits, including grapes, raisins and bananas, had a positive impact on weight loss, with berries, apples and pears being particular stars. Each daily serving of these fruits added in a four-year period was linked to 1.2 -1.4lbs of weight…

BANISH THE WINTER BLUES Boost your mood and beat fatigue with these wellbeing treats MAKE IT MATCHA Bloom Supercharge Matcha (£16.99 for 30g; hollandandbarrett.com ) has 1,000 antioxidants per serving – meaning your immune system and energy levels will soon be up to speed! MARVELLOUS MAGNESIUM Feeling sluggish? Try magnesium, a precursor to feel-good neurotransmittor serotonin. We love Quest’s Synergistic Magnesium (£10.45 for 60; revital.co.uk ). TREAT YOURSELF Eco spa Titanic has introduced a Time to Indulge package for beating winter blues. Expect plenty of pampering! From £199pp. Head to titanicspa.com  for details. SOOTHE YOUR PARTY FEET Jake Heath, podiatrist from West London Chiropractic Clinics ‘If you wake up the morning after a party with sore heels, you could have plantar fasciitis.…

As December gets into full swing, you might find your alcohol-related willpower taking a tumble. Temptation comes in the form of mulled wine at Christmas markets, a cream-based liquor nightcap or a glass of chilled bubbles at a party. But, while it’s a time to indulge, what you drink over the festive period can take a toll on your wellbeing. A Cancer Research UK study estimates young adults will drink 62 units of alcohol (the equivalent of 30 glasses of wine) over the festive period. Our drinking habits often intensify at this time of year, too. Black Friday, the last Friday before Christmas, is the most notorious for hitting the bottle. ‘It’s the date when there’s the highest pressure on emergency services due to alcohol-related incidents,’ explains Jackie Ballard, CEO…

As much as it’s great to sip on a freshly made, cold-pressed juice, embarking on a full-on juice detox doesn’t always cut it when sub-zero temperatures hit and you’re craving comfort food. But this winter, there’s a more comforting way to detox – the soup cleanse. According to trend forecasters, ‘souping is the new juicing’ and everyone, from Gwyneth Paltrow and Jennifer Aniston to nutritionists and wellbeing gurus, is swearing by it as an easy way to detox and shed pounds without compromising on nutrition. Drinking your meals instead of eating them is said to cleanse your system, nourish cells, supercharge skin health and send energy levels rocketing. CELEB TREND The souping trend began in LA, where companies such as Soupure and Soup Cleanse offer diet programmes based on colourful,…

The festive season is nearly upon us, and with it all the fun of present shopping, outfit planning, Christmas parties and family get-togethers. Oh, and work. And all your laundry. And your regular gym classes, PT session, pre-work HIIT and thrice-weekly runs. And don’t forget that duathlon you want to start training for… Shattered? We’re not surprised. If you’re not careful, the festive season can become the stressful season, and fitting in fun can feel impossible. Exercise is the ideal stress-relief solution – but not if it’s just another item on your to-do list. GOING TO EXTREMES With the country in the grip of an obesity crisis, all efforts to keep fit should be applauded. But among those who love exercise, there’s now a trend to take it to extremes.…

RECLINE STRADDLE ROLL-UP Reps: 15 Benefits: This exercise will help you connect with your core. It also stretches out your lower body. Sit with your feet hip-width apart and flexed, hands behind ears. Pull in your abs and keep your back naturally straight as you hinge backwards (A). Continue to lean back until you are no longer able to keep your back straight. Then round your back, gently rolling through your spine, as you lower to the floor (B). Begin to roll up by lifting your head, neck and shoulders, bringing your body up until you can lean forwards over your legs (C). Return to start position. ABS Control the movement on the way up and the way down. Don’t use momentum to lift your shoulders off of the floor.…

Exercising in your twenties is a great opportunity to set a foundation for later life. Habits that you instil into your daily routine early on will be easier to maintain later down the line. Your twenties are usually a time when you’re free of too many responsibilities so you can exercise with more intensity, more frequently, knowing you have the time and will recover more quickly between workouts. You’ll learn how to move well and your body will become more robust, which will prove invaluable, both in and out of the gym, later in life. TIME TO PLAY With time for lots of training sessions each week, this is a great period for trying as many different activities as you can, to help you find what you enjoy most and,…