Innholdsfortegnelse for January 2016 i Women's Fitness

Kick caffeine for good. Tick. Go cold-turkey on alcohol. Tick. Get super-fit by February. Tick. Is it any wonder so many new-year resolutions fall by the wayside during the chilly weeks of January? This year, we’re trading in punishing checklists in favour of some small, positive self-promises we can actually stick to! Why don’t you join us? Turn to ‘New Year, New You!’ (page 52), to discover 20 small steps which, according to the experts, will transform your life in 2016. Fed up with not seeing results at the gym? In ‘Beat your workout weak spots’ (page 58), we reveal the five surprise habits that are sabotaging your progress. Ditch them today and see your fitness soar! Then read ‘The Best Discoveries of 2015’ (page 68) for seven new scientific…

‘I wake up around 11am or, sometimes even midday. It might sound late, but because of our performances for Amaluna [Cirque du Soleil’s latest show], I don’t get to bed until 2am – so I’m very much a night owl. I’ll have cereal for breakfast; usually Weetabix or Cornflakes, then I’ll make my way on site. We move from country to country for each run of the show, so the tent area is like home. We have a backstage kitchen facility, make-up and costume areas, plus training zones. I’m pretty much there all day! ‘Depending on the day, I might need to train, practise my act or just turn up half an hour before the show starts. Strength and conditioning work is tailored to the individual acrobat – some people…

Tom Maynard, performance nutritionist at Fitness First (fitnessfirst.co.uk) ‘Want to shape up in 2016? It’s important to identify your goals but make them realistic. If you’re not sure where to start with training, it’s worth booking a workout session with a qualified personal trainer. People often overestimate how much work they do in the gym and overeat as a result. You need to be realistic about the amount of training you’re doing, and balance your recovery food programme accordingly.’…

GET IN THE ZONE ‘It’s easy to emerge from a workout feeling like you could have done more – lifted heavier weights, taken less rest, moved a bit faster. In fact, data in the journal PLOS One shows that exercisers are poor judges of workout intensity, estimating workout efforts to be higher than they are. But there’s a foolproof way to ensure you work out at the right intensity – go to a heart-rate class. These days, there’s a good chance there’s one near you. Generally accepted by fit pros as a great way of measuring workout intensity, these classes use heart rate monitors to keep you moving in the right zone. Think: 65-75 per cent of MHR [max heart rate] for low-intensity moves; 75-85 per cent for moderate-intensity exercises,…

GET YOUR K Vitamin K appears to work in tandem with vitamin D in protecting bones. Kale and spinach are standout sources, but all green leafy veg contain plenty, so be sure to eat some every day. EAT MORE PRUNES Prunes (at least five a day) may help prevent bone loss in postmenopausal women. Prunes have a good content of manganese, which is part of the protein matrix in bone, and contain vitamin K. GO BIG ON POTASSIUM This mineral helps neutralise acids that deplete bone. Good sources are baked potatoes, lean pork, raisins, avocado and bananas.…

CLEAR KITCHEN TEMPTATIONS ‘It’s a joke we’re all familiar with – “I’m on the see food diet… I see food and eat it!” – but it’s more than just an amusing saying. According to a recent analysis of 210 home kitchens in Syracuse, New York state, women who kept snacks, cereal boxes and drinks out on worktops were significantly heavier. I’m convinced there’s a lot we can learn from this. In fact, I’ll be on a mission in January to clean up my own eating environment as several studies have highlighted the stark but simple principle that it’s the stuff that’s most easily accessible you’re going to eat most. I’m not saying there won’t be any foods that are high in calories or sugar in my house, but I’m going…

‘Be a better competitor. I’m a terrible loser who doesn’t like to do things I can’t do well at. This year, I’m going to try it all – yoga challenges, danceathons, marathons... Bring them on!’ – Sarah Ivory, H&F fitness editor ‘Invest in rest. It’s high time I focused on recovery more, so I’m going to swap some high-intensity classes for restorative yoga or Pilates. I need to learn I can’t go full-pelt at everything!’ – Lucy Pinto, H&F art director ‘Listen to my body. When I turn my focus inward, I always know what I need most – whether it’s as simple as breathing deeply or as challenging as facing my fear. If I act on this inner wisdom, it could be a very different year!’ – Eve Boggenpoel,…

1 YOUR GYM DATE Learn it: Forget hitting the gym with the girls; working out with your man is the better choice. That’s according to March 2015 data from John Hopkins Bloomberg School of Public Health, which reports that spouses are more likely to exercise if their other half does. Analysing physical activity data from 3,261 married couples, the researchers discovered that husbands were 70 per cent more likely to meet national exercise guidelines if their wife exercised, while wives were 40 per cent more likely to clock up enough workouts if they followed their husband’s lead. ‘When it comes to physical fitness, the best peer pressure to get moving could be coming from the person who sits across from you at the breakfast table,’ says Laura Cobb, co-author of…

H&F's Emma Lewis has a state-of-the-art hydrating facial What? MoonlightDust Molecular Water Facial, £250 for 60 minutes Where? Aesthetics Lab, Primrose Hill, London; aestheticslab.co.uk ‘The new MoonlightDust facial is the first in the UK to contain molecular water (tiny water droplets), to help stimulate blood flow through osmosis and involves several steps. After cleansing my skin, my therapist Gwen used a fruit-acid exfoliator followed by a molecular water toner to rehydrate and balance pH levels. Next up was a face and décolleté cream containing molecular water, olive oil, green tea extracts and coconut oil to boost antioxidants and hydrate, and Dr Gabriela Magic Beauty Facelift Serum to revitalise. A Dr Gabriela Advanced Molecular Mask infused with molecular water and growth factors from botanical stem cells was then applied to enhance…

When you ask your butcher for bones, buy a small cut of meat and, as the transaction concludes, casually ask if he has anything spare for the stockpot. Some vegetables, such as leeks and brassicas, can skew the flavour balance of a good stock. Herbs, especially bay, sage and rosemary, are overpowering if you’re heavy-handed with them. So base your stocks around tried and tested recipes. If you’re concerned about leaving the stock simmering away as you run a few errands, you can always turn the heat off and switch it back on when you return. Chefs order us to skim the fat off our stocks, but I never do this. I let the fat rest on the surface as it slowly simmers away. It’s a fallacy that doing so…

FIGHTKLUB (fightklub.co.uk) These energetic sessions will leave you on a high. Expect a full-body workout to a pumping base line and 45- to 60-min classes. Think combos such as jab-hook-jab-tuck jump to give you a taster. RUMBLE (1rebel.co.uk) There’s a rumble in the boxing jungle – and it’s going to make you sweat. These 45-minute sessions at 1Rebel studios in London mix speed, footwork and power for a high-intensity hit. BOXERCISE (boxercise.co.uk) The original boxing workout takes place in gyms and studios across the country, so look out for one near you. Expect skipping, running, kicking and punching, but no physical contact. BITCHBOXING (thethirdspace.com) At Cathy Brown’s women-only boxing class at The Third Space in London, you’ll learn how to throw – or duck from – a left hook from…

MONSTER iSPORT SUPERSLIM HEADPHONES £129.95; johnlewis.com Block out the pain of running with these sweat-resistant Bluetooth earphones. Enjoy great sound quality and no messy wires. Nifty. TRIBESPORTS 2 IN 1 RUNNING SHORTS £28; tribesports.com Join the tribe! This new running apparel brand is a great source of bright kit. These double-layer shorts are perfect for speed sessions. DAMART RUNNING KIT From £29; damart.co.uk Feeling the chill? Thermal pioneer, Damart, has just launched a line of über-warm running wear made with the famous Thermolactyl fabric. We love the £32 Thermal Long-Sleeved T-shirt.…

STAR LETTER ALCOHOL AWARE Reading your feature ‘You are what you drink’ (December issue) made me sit up and take notice. Christmas and new year are such enjoyable times of the year, but all that alcohol leaves a lot of us succumbing to hangovers and post-office party embarrassments, including myself. Knowing how to avoid these is invaluable information. So thank you for all your good advice. I found it amazing how small changes can make a big difference in reducing my alcohol intake. I not only intend to drink safely during the festive season, but in the future, too. I realise I need to learn to say ‘no’. When I’m offered a drink and I don’t want one, a polite but convincing ‘no thanks’ is all that’s needed. Justina Roberts,…

Welcome to the year 2016, in which activity trackers rein top of the fitness charts. That’s according to the annual American College of Sports Medicine’s trend survey, which shows that wearable tech such as workout bands and smart watches are set to be this year’s biggest exercise craze. Last year’s fitness faves – high-intensity interval training (HIIT), heavy strength work and exercising with expert PTs – still rank highly on the charts. But our fascination with new gizmos and the gratification that technology can provide knows no bounds……

Side-to-side squat jumps Time: 30 seconds Works: Quads, hamstrings, glutes and abs Stand with your feet slightly wider than shoulder-width apart, with your toes pointing out. Keeping your chest high, lower down into a squat (A), then jump to the right (B) landing back in a squat. From there, rebound back into the air again, jumping to the left, again landing in a squat. Repeat. Bear crawls Time: 30 seconds Works: Core, abs, shoulders, back, arms Get into a press-up position with your hands directly under your shoulders and your body in a straight line from your head to heels. Bend your legs and walk them in so they’re under your hips, then rise up onto your toes (A), tighten your core, and slowly reach forwards with your left arm…

One in eight women in the UK will develop breast cancer at some point in their life. Scary stuff, but don’t panic. By tailoring your diet, you can help minimise your chances of developing the disease. Eating wholesome, organic food can boost nutrients and reduce your exposure to harmful chemicals. But here, nutritional therapist and author of new book Take Breast Cancer off your Menu (Foulsham; £9.99) Hilda Glickman reveals eight of the best cancer-protective strategies. 1 GO CRUCIFEROUS The best green veg for breast cancer prevention is the cruciferous variety – especially cabbage, broccoli, cauliflower and Brussels sprouts. ‘They contain indole-3-carbinol, which helps convert the more dangerous type of oestrogen to a more benign form,’ says Glickman. ‘One study found that women who ate the most had a 40…

BREAKFAST ‘I usually have a shake made with oats, a dash of protein powder (Fitness Fondue Recovery powder from my new supplement range) and some peanut butter. It tastes like dessert and I need the fuel from all three ingredients when I’m training. If I’m not training that day, I’ll just do the recovery shake, scrambled eggs or Greek yoghurt.’ SNACKS AND DRINKS ‘I’ll snack on Greek yoghurt, a protein shake or nuts. I drink about five litres of water every day. I don’t make juices or smoothies – I don’t understand the craze!’ LUNCH ‘Lunch tends to be chicken or fish in a salad or soup, with plenty of vegetables. If it’s post training, I’ll throw in some brown rice or sweet potato, as my muscles need to refuel…

Going cold turkey on alcohol. Kicking caffeine to the curb forever. Sculpting Jess Ennis abs. It probably won’t surprise you that new year’s resolutions don’t last very long. By January 23, most of us have given up on our goals, according to data from the University of Hertfordshire, which also shows that those who stick to their resolutions break them down into a series of smaller goals. It’s also a matter of rewarding yourself for meeting a goal, announcing your ambitions to others, focusing on the benefits (and not on what you’ve sacrificed!) and keeping a diary of your progress. We all do it – vow to lose weight, get fitter, be richer or eat healthier at the start of each year. But vowing is very different from doing, and…

‘My body and mind depend on a solid eight hours and I always felt that my days were less productive and my workouts less efficient if I’d woken up feeling groggy or tired – but I didn’t realise by how much. After having a week of nine hours’ sleep, compared to the previous week’s seven hours, my reaction times improved by 12 per cent and endurance, 10 per cent. My pain threshold improved by a whopping 50 per cent! This firmly cemented the idea that sleep – where possible – will always be a key part of my training.’…

Working out really is the best medicine. It boosts heart health, strengthens bones and reduces your risk of stroke, diabetes and cancer. It gives you a glow, makes you more productive at work and helps you forget a bad day. But did you know it’s also been shown to reverse the signs of ageing? Come January, the chances are you’ll be fired up with a post-festive exercise plan to cure all ills. But, despite your best intentions, launching into a new year workout frenzy might have the opposite effect. Training too hard or not following a balanced workout plan could mean you miss out on the youth-enhancing benefits exercise has to offer. What’s more, some ways of training may even speed up the ageing process! We asked the experts how…

DOWN TIME Eider Shibuya Faux Fur Down Jacket, £350; snowandrock.com PREMIUM PANTS 2L Stratus Pant, £225; gb.burton.com WE LOVE This is perfect for both on the slopes and après ski, thanks to its powder skirt and removable faux-fur trim. LEGS ELEVEN Active Flow Pant Graphic, £40; hellyhansen.com EYE SPY Oakley PRIZM™ Crowbar Snow Goggles, £99; gooutdoors.co.uk BASE JUMPER Seamless Baselayer Top, £19.99; hm.com TOP HAT The North Face Triple Cable Pom Beanie, £25; cotswoldoutdoor.com HAND WARMERS Jetty Mittens, £37; roxy-uk.co.uk…

As the old year slips away and we welcome 2016 with a full belly, bleary eyes and maybe a little weight gained from those Christmas goodies, it’s difficult to feel energised. Too often we fall into a January slump and those weight-loss resolutions are soon forgotten. Who wouldn’t opt for one more biscuit over a trip to the gym when it’s cold and dark outside? If you need a helping hand to detox or lose those excess pounds, why not try a health retreat? Equipped with expert instruction and support, and an escape from daily temptations and distractions – not to mention lots of friendly, like-minded people and the option of going somewhere sunny and warm – health retreats provide a calm oasis where you can get your body back…

Wellness guru James Duigan knows what it’s like to struggle with grief. After his father was diagnosed in 2012 with stage four lung cancer, he and his family changed his father’s diet by cutting out all sugar, dairy and red meat. ‘We got him doing yoga, visualisations, drinking vegetable juices with turmeric and whatever else we could think of, and when Dad went in for his next appointment three months later, his cancer had completely disappeared,’ says Duigan, founder of Bodyism gyms and its Clean and Lean range of books and supplements. However, when the cancer returned two years later and his father eventually passed away, Duigan turned to food for comfort and soon gained 10 kilos. ‘I noticed that I really didn’t feel healthy at all,’ he says. ‘I…

Your thirties is a time of real opportunities when it comes to improving your fitness, or indeed starting out. Many women face anxiety about hitting the big 3-0, but it’s not the time of physical decline that you might fear – quite the opposite in fact. Sure, hormones change, meaning that building muscle and maintaining bone mass might not be as easy as it was, but there are still plenty of elements to your fitness that you can improve on. THE POSITIVES Your body is primed to function well in this decade, especially if you’ve been exercising throughout your twenties, as you’ll have developed a fitness base that you can build upon. But even if you haven’t caught the exercise bug yet, rapidly increased strength and fitness can still be…

It’s no secret that signing up for a race will help you stick to your running goals. But are you ready to take on a half marathon? Of course you are, says Becky Hodgson, competitive runner and personal trainer for Hall Training Systems (personaltraineroxford.com). ‘With the right positive attitude and a well-thought-out fitness plan, anyone is capable of crossing that finish line, so don’t let age or your current fitness level deter you!’ THE CHALLENGE The humble half marathon is a great aim for the new year – long enough to be challenging but short enough not to take over your life. While many might use the half marathon as build-up training for the full 26.2-mile event, it’s a great race in its own right. ‘It’s a great stepping stone…

WE ARE HANDSOME THE KEYS ACTIVE SHORTS £76; wearehandsome.com ‘I adore these shorts for express cycling classes. The lively tropical print means that I turn up to a workout feeling super-summery – even when it’s raining outside (which it often is, by the way) – and the slightly longer length is handy for keeping chub rub (that’s when inner thighs rub together) at bay, too. My only bugbear is that these active shorts aren’t padded, so I wouldn’t wear them to a longer class because I’d worry about getting saddle sore. But they are really good at sweat-wicking, and were a great option for days when I went from a class to the gym or vice-versa.’ COMFORT STYLE EVERY SECOND COUNTS WORK IT SHORTS £79; everysecondcounts.co.uk ‘These great-looking, versatile shorts…

3 OF THE BEST… WAYS TO BE SEEN Be bright with the latest reflective activewear collections. ODLO SHINE IN THE DARK ( odlo.com )  This urban-inspired collection uses cleverly-placed reflectors to ensure you are both safe and stylish in the dark. Wear the pieces together for ‘matchy-matchy’ combos. From £45. PROVIZ PIXELITE ( provizsports.com ) Designed for runners, this breathable windproof range has reflective yarn built into the performance fabric to ensure ultimate visibility. From £24.99. NIKE FLASH PACK ( nike.com ) Taking inspiration from the Northern Lights, Nike’s collection has a multicolour reflective print that ensures head-to-toe visibility in dreary conditions. From £55. SWEAT MORE, FORGET LESS Do you worry about losing your noggin? Memories are precious – and now’s the time to…

POUND Rock out; work out. POUND is a 45-minute workout for rock fans that combines light resistance with constant drumming motions, using special drumsticks called Ripstix. The workout fuses drumming, Pilates and plyometric movements to burn up to 600 calories. Plus, you’ll work muscles you’d almost forgotten you had. poundfit.com BLOCK FIT Move your feet to the Block Fit beat! New kid on the fitness block, Block Fit, has been created by X Factor’s Chico ‘it’s Chico time!’ Slimani. Block Fit is a fusion of dance, combat, HIIT, yoga-inspired moves and meditation. It’s a mind, body, and soul approach performed to easy-to-follow blocks of choreography. blockfit.co.uk…

SOUND BITE ‘I eat meat, I eat carbs, I even eat McDonald’s... What I don’t do is ever overeat. I don’t eat desserts, and I limit the chocolate chip cookies to one or two.’ Jennifer Lopez THE YEAR OF THE PULSE Love lentils? The United Nations has declared 2016 the year of the pulse, and is urging us to consume half a cup of pulses a day, for the good of our health and the planet. It takes 1,857 gallons of water to produce 1lb beef, but 43 gallons for a similar amount of pulses. Replacing animal food with pulses can also help reduce levels of ‘bad’ LDL cholesterol and control weight and blood glucose. Try whizzing up butter or cannellini beans with olive oil and fresh mint or coriander…

POTATO PEEL SOUP Serves: 4 20g butter, or rapeseed or sunflower oil 1 large or 2 medium onions, diced 1 bay leaf About 200g potato peelings 500ml whole milk 500ml chicken or veg stock 2 tbsp finely chopped parsley leaves (optional) Salt and freshly ground black pepper To finish (optional) Fried sage leaves Crisp-grilled bacon 1 Heat the butter or oil in a saucepan over a medium-low heat and add the onions, bay leaf and a pinch of salt. Sauté gently, until the onions are soft but haven’t got much colour; about 10 minutes. 2 Add the potato peelings and give everything a very good stir for a minute. 3 Pour in the milk and stock, season well and bring to the boil. Reduce the heat and simmer gently until…

3 WAYS TO…. UP YOUR VITAMIN D A vitamin D deficiency has just been linked to dementia**. Here’s how to boost your intake of the sunshine vitamin. SPRAY IT Try taking a vitamin D oral spray such as BetterYou DLux 1000 (£7.95 for 15ml; betteryou.com ), as a study shows your body absorbs the vitamin better this way than in a pill. EAT UP Add fatty fish (salmon, mackerel, tuna and trout), egg yolks, fortified cereal and milk, liver, mushrooms, tofu and pork to your shopping list. All these foods are high in vitamin D. GET OUT Expose your bare skin (no sunscreen) – to sunlight (ultraviolet B rays) for 15-20 minutes a day. Book a sunny winter break as UK sun isn’t strong enough to work…

AVOCADO LOVE Looking for fresh skincare inspiration? Try social media. Did you know #avocado is now one of the most hashtagged foods on Instagram? But this superfood isn’t just for the kitchen. A homemade avocado facemask makes a rich and nourishing topical treat for dry skin. If DIY is too messy, Odylique’s new Avocado 24-hour Replenishing Cream (£20 for 50ml; odylique. co.uk) is a must-try, containing cold-pressed avocado and anti-ageing frankincense. Or try Melvita Avocado Oil (£16 for 50ml; uk melvita.com) for dry, scarred or damaged skin. CELEBRITY FAVOURITE ‘I love British brand, Pai. It’s the most important thing to have a good face cream.’ 3 of the best… AEROSOL-FREE DRY SHAMPOOS AVEDA SHAMPURE DRY SHAMPOO, £22 for 56g; aveda.co.uk Disguise post-gym hair with 98 per-cent natural ingredients and Aveda’s…

NATALIE SCIVER… ‘To go to bed earlier’ ‘Lots of sleep is a must before match day. It’s important that we get enough rest to make sure we’re fresh for those big game-changing moments. Sometimes having a day off from training is the best thing to do.’ SARAH TAYLOR… ‘To rest my mind’ ‘I’m at my best when I’m totally relaxed and not thinking too hard about cricket. It’s obviously important to be physically warmed-up, but mentally, I like to switch off – a good crossword or game of Fifa usually helps relax me!’ LAUREN WINFIELD… ‘To snack more often’ ‘My philosophy is “take care of your body and your body will take care of you”. Match days can last a long time, so I’ll be making sure I keep my…

BARRE – This ballet-inspired workout is spreading across the UK with a bang as Virgin Active rolls out its Barre powered by Bootybarre classes. Like raving? Check out Virgin Active’s dance-inspired class, Pulse powered by Clubbercise. ONLINE COACHING – According to a trend report by personal training practice SIX3NINE (six3nine.com), online coaching is set to get more personalised. We love new online The Viking Method (thevikingmethod.com) classes from Nicole Scherzinger’s trainer. INTEGRATED FITNESS – Gyms are no longer just about working out – they can help monitor all aspects of your health. David Lloyd’s new Your Health & Fitness combines four elements (stats, DNA, meal planner and weight change) to monitor progress.…

WESTLAB Magnesium Chloride Hexahydrate, £8.99 for 1kg; westlab.co.uk With a calming effect, these magnesium flakes help support a restful and peaceful night’s sleep. Victoria Beckham is said to be a fan of calming bath salts. SLEEP PATCH IT, £9.99 for 20 patches; hollandandbarrett.com Each reflexology patch, which you place on the soles of your feet, contains 100 per cent organic essential oils (lavender, sage, basil, bergamot and ylang ylang) to calm you. MISFIT SHINE 2 FITNESS AND SLEEP MONITOR, £79.99; misfit.com This version tracks activity and sleep more accurately than its predecessor, so now you can see just how much sleep you’re getting!…

The Organic Pharmacy Antioxidant Lip Balm, £12 for 7ml; theorganicpharmacy.com Keep your lips soft, hydrated and happy with a blend of cocoa butter, honey, beeswax and soybean – plus a touch of rosehip oil and pomegranate for added antioxidant protection. NUXE Splendieuse Cream SPF 20, £30 for 50ml; marksand spencer.com Protect against UV exposure and harsh conditions (which can lead to wrinkles and pigmentation) and gain instant radiance with this anti-dark-spot cream for dry skin. Neal’s Yard Remedies Wild Rose Beauty Balm, £38 for 50g; nealsyardremedies.com A multi-tasking superhero that doubles up as a rich cleanser and nourishing balm to protect your complexion from the elements. It feels like a spa treatment!…

Fed up with festive food but looking for something hot and comforting? An aromatic, delicious broth is a great lower-fat winter warmer. Forget that memory of your grandmother’s tasteless chicken soup – today’s broths, such as fashionable bone broth, are reinvented with full and satisfying flavours. In his new book The Magic of Broths (Kyle Books, £14.99), development and creative chef Nick Sandler shares 60 stock and broth recipes that are both tasty and nutritious. His inspiration ranges from his wife’s Chinese Malaysian background to his children’s taste for Far Eastern food. Navigating his family’s busy life with help from versatile broths such as the Turmeric cauliflower and roasted corn broth and Chicken, red pepper and rosemary broth, Sandler values these meals for their contributions to a balanced diet. His…

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…

HIIT THE INTERVALS Work and family commitments can tot up when you hit your thirties, which means time is at a premium. One solution is to include interval training in your programme, which will increase fitness and burn more calories in less time than slower steady-state cardio. Try sprinting for 100m, walking back and repeating this five to 10 times. GET STRONGER It’s important to keep up your weight training, as this will keep you structurally sound with strong, healthy bones, which is vital as you age, especially given women’s increased risk of osteoporosis. Strength training will also contribute to muscle maintenance, which will help keep your joints healthy and metabolism firing. Try using dumbbells or kettlebells. MAKE A COMMITMENT It’s imperative you continue to make time for your workouts…

Q Do I need gait analysis to help find the right trainers? I usually buy on the internet. A It sounds like a simple question, but there’s no easy answer. For starters, there’s a big difference between a shop-based assessment and a clinical gait analysis: in the latter, a highly trained expert will be looking at every aspect of your running action, not just how your foot lands. This can be useful if you’ve suffered from a lot of injuries in your running, but mostly because of the advice you’ll get on how to improve your form. There is scant evidence that ‘prescribing’ shoes according to foot or stride type is effective in reducing injuries or improving performance, although it is still common practice. In a study published in 2011,…

‘When I was in my early twenties, I’d had enough of being overweight. I tipped the scales at 13st 11lbs and would be very out of breath just walking a mile. My diet was atrocious. I worked long hours and was obese because of it. I had a real problem with pain au chocolat! On Sunday mornings, I’d eat three. I’d also have pizza three to four times a week – it was my source of comfort. I felt horrendous, had no energy, and was struggling with motivation for my day-to-day life.’ MAKING A CHANGE ‘Type 1 diabetes runs in my family. My father, who had recently lost six stone, suggested I should lose weight too, as I was putting myself at risk of health problems. He even told me…

One of the world’s best grip strength/wrist exercise devices with over a thousand 5-star online reviews; he’ll play sport better and rehabilitate sore wrists & forearms with this highly addictive Christmas gift. From £12.99 in Argos, Intersport, Amazon and at powerballs.com Super versatile, compact and much cheaper than the gym. Dyna-Bands are great for strength and resistance training, body sculpting and conditioning. The perfect New Year ‘total body workout’! Available in four different resistance strengths, catering for all abilities and levels of fitness. Band cost £10.50. Get 20% off all products at dynaband.co.uk quote HFDEC Why not give the gift of comfort this year with 2UNDR›, the new high performance men’s underwear changing the way men protect their best assets. Achieve perfection in your pants with a range packed with…

1. IS NUTRITION AS IMPORTANT TO YOU AS EXERCISE? ‘Eating healthily is key to a happy family life. The foundation of eating well makes you feel better, stronger, sleep better and be the best you – I also want to teach my daughter this from an early age, so she learns healthy habits and makes better food choices for life.’ 2. WHAT BEAUTY PRODUCTS DO YOU USE? ‘I always keep it simple as I have really sensitive skin. I use coconut oil to remove make-up – I swear by it.’ 3. HOW DO YOU STAY ACTIVE? ‘I try to work out most days, but this can involve anything from a walk with the dog to a run with the buggy or a full-on outdoor workout in the local park. I…