Innholdsfortegnelse for April 2017 i Women's Fitness

Which healthy foods and snacks do you rely on to fuel your busy life? That’s the question we asked you last autumn, to kick off H&F’s Healthy Food & Drink Awards 2017. Your answers flooded in and, in ‘It’s Awards Time!’ (page 61), you can discover the results and new brands to try out. Want to eat to perform? Forget about pricey sports drinks and supplements. In ‘8 surprise endurance superfoods’ (page 58), sports nutritionist Matt Fitzgerald reveals the humble, store-cupboard staples that help elite athletes go the extra mile. We’re stocking up now! If it’s flat abs you’re after, look no further than our second workout instalment from PT Emily Skye. In ‘My top core-strength moves’ (page 94), the Instagram star shows you how to sculpt a rock-hard midriff.…

‘I studied homoeopathy and practised on my family’ ‘I get up by 6.15am, 30 minutes before my husband and two children wake, to connect with my mind and body, and plan the day. I body brush, apply an exfoliating face mask, plus toner, serum, eye cream, face and body moisturiser, which makes me feel great. After a cappuccino, I eat anything from eggs to bircher muesli, then drink a shot of carrot, ginger, lemon and turmeric, before taking my son to school and going to my head office in Acton where everything’s managed and made. I oversee Sales and Marketing, covering everything from distribution and staff training to customer feedback and developing new products. Lunch is a homemade dip with veggie sticks at my desk. I miss not having the…

‘Weight training is a fantastic way to improve confidence and boost fat loss – a University of Alabama study found that women who lifted weights lost more deep belly fat than those who just did cardio. However, you need the correct technique, so see a strength and conditioning coach before starting a weight-lifting programme. Plus, visit a physiotherapist to have a full biomechanics assessment, as this will address any areas of weakness or imbalance.’…

‘Did you know your workouts could be hygge? Being in nature is key as it’s so meditative’ TIME TO HYGGE YOUR HEALTH Unless you’ve been on another planet for the past few months, you’ll know that hygge (pronounced ‘hoo-ga) is the Scandinavian lifestyle trend that makes you feel content. But did you know your workouts could be hygge, too? Getting out in nature is key, as being outdoors is meditative and liberating. Hiking, biking and going for a trail run are all very hygge. Or you could give one of these Scandinavian fitness trends a go. Nordic walking, aka hiking with poles, is a full-body workout that’s suitable for all fitness levels. Speak to an instructor to make sure you’re doing it right, but the key is to exert enough…

SOUND BITE ‘I try to eat half. If you take a break for 10 minutes and drink some water, you’re full. And if you’re still hungry, fine, keep eating. But you’re not going to be.’ Actress Kaley Cuoco GROW YOUR GREENS Microgreens are more than just a fancy garnish – a new study by scientists at the United States Department of Agriculture in Beltsville, Maryland, found that red cabbage microgreens were higher in polyphenols and glucosinolates (compounds that can lower cholesterol) than matured red cabbage leaves. Mice fed the tiny vegetables alongside a high-fat diet showed much lower levels of ‘bad’ LDL cholesterol that can contribute to heart attacks and strokes. Grow your own microgreens on a sunny windowsill. Read The Speedy Vegetable Garden by Mark Diacono and Lia Leendertz…

‘Making your own broth is easy and I recommend you give it a go’ BONE BROTH BASICS Bone broth may be trendy, but it’s as old as the hills. Undoubtedly, many of the latest health claims (it cures colds, plumps up your skin, improves joint function and helps with wound healing) are overblown, but there’s some evidence it can bolster the immune system and it does provide collagen and glucosamine that could help strengthen your gut lining and, in turn, bolster your resistance to food allergies (as allergens can’t enter your blood stream through a gut wall that’s resilient and leak free). At the very least, bone broth is a healthy comfort food and far superior to standard dehydrated bouillon cubes. However, it does get sold for ridiculous prices sometimes.…

CHEW FOR HEALTH Tired of succumbing to every infection going around? The answer could lie in your chewing habits, say researchers at the University of Manchester. In a study in the journal Immunity, scientists measured the immune cells of rats who’d been fed a diet of soft-textured foods for 24 weeks, and noticed a significant reduction in their number. After simulating the effects of chewing – by rubbing the oral cavity with a sterile cotton applicator – the cells, known as T Helper 17 cells, increased. Their conclusion? Chewing your food properly may help protect you from illness. Eat up! THE 1st person who’ll live to be 150 has already been born! As it’s not us, maybe it’s time to start taking that bucket list seriously! KEEP YOUR COOL If…

How often do you pay attention to your voice? Chances are you don’t give it a second thought – until you start to lose it. When you find it difficult to speak clearly and audibly, life becomes very tricky, particularly if you need to talk a lot on the phone for work, or address large groups of people. So what’s stopping us from being heard? Viral infections, such as colds and ’flu, are among the most well-known culprits – but they’re far from alone. ‘Most voice problems occur due to overuse or misuse,’ explains speech and language therapist Jane Thornton. ‘For the voice to work effectively, the vocal cords need to be relaxed and wet. But people can have bad habits. If you’re under stress or overusing your voice without…

LUSCIOUS LOCKS Hair loss is not just for men. Around one in five women in the UK aged over 25 is thought to suffer, according to a Philip Kingsley (philipkingsley.co.uk) study of over 2,000 women. The study also revealed hair loss and thinning can occur at any time in a woman’s life, with one in eight being under 35 when they experienced hair thinning. Don't fret: new salon solutions are at hand. Hershesons (hershesons.com) has created The Hair Thickening Hair Cut to add depth to layers. If it’s colour you’re worried about, Aveda has launched a Thickening Colour Service Menu (from £58; aveda.co.uk/ locator) featuring Thickening Highlights, Full Body Balayage and Transformational Tint to enhance the tone, depth and dimension of hair. Phew. CELEBRITY CORNER ‘[I’m] obsessed with Illuminator drops,…

We’re used to dealing with supply and demand problems in this country. However, there’s a new, slightly surprising, issue to add to the list, alongside lack of affordable housing and job shortages. We have a dermatologist shortfall, with the British Association of Dermatology reporting that no region of the UK has enough dermatologist consultants. This isn’t because fewer people are opting for a career in good skin health. No, it’s because the demand for dermatologists has risen so quickly that the industry can’t keep up. Once upon a time, dermatologists (medical doctors who specialise in the skin) were reserved for those with skin conditions. But now, as celebrities share the glowing results of their skin doctor appointments on social media (on Instagram alone, there are more than quarter of a…

She’s the super-fit model who has inspired thousands of women to get in shape. And now Lucy Mecklenburgh has turned her talents to transforming our workout wardrobes with her debut women’s collection for ellesse. Feminine, functional and super-stylish, Lucy’s Recycled sports collection is designed to make you look and feel amazing – and it’s kind to the planet too. Putting the environment and sustainability centre stage, the exclusive range is made from recycled polyethylene terephthalate (PET), the material used to make the millions of water bottles we use during our workouts, which often end up in landfill sites. ‘My eco collection for ellesse is one of my proudest achievements,’ says Lucy. ‘It really means something that I’ve created from scratch a fitness clothing collection that’s not only eco-friendly but is…

If you ever needed persuading to eat more healthily, this book should do the trick. Nadia Damaso, author of Eat Better Not Less (Hardie Grant, £15), believes ‘cooking plus photography equals art’ – and if her 150,000 Instagram followers are anything to go by, she could be right. The book’s richly pigmented images are so seductive (don’t even look at the breakfast section if you’re not in a kitchen – the moment I saw page 58, I stopped writing to stash some bananas in the freezer for the Blueberry quinoa with banana ice cream), Damaso could make even a fussy child believe greens are the most desirable thing on the planet. But it’s not all about the visuals. True, Swiss-born Nadia Damaso has been cooking with her camera at her…

1. REVERSE LUNGE BENEFITS: This targets your hip area more than traditional forward lunges so is an excellent way to hit your glutes, while also working the rest of your lower body. Stand tall with your feet hip-width apart and hold a kettlebell in front of your chest (A). Keeping your chest up and your core engaged, step backwards with your left leg, lowering your left knee to the floor (B). Squeeze your glutes and drive through your hips to return to the start position. Repeat for the desired reps and then switch legs. TOP TIP Keep your grip on the weights tight throughout, to maintain shoulder alignment and torso position. 2. SINGLE-LEG ROMANIAN DEADLIFT Benefits: This works the same muscles as the traditional variation, but places less weight on…

IF YOU CAN, TEST YOUR ROLLER BEFORE YOU BUY IT If you’ve ever treated yourself to a sports massage after a heavy workout, you’ll know the wonders a quick rub down can do for easing post-workout soreness and stretching out tight muscles. Well, just think of the foam roller as your affordable, portable massage therapist, on hand to help whether you’ve overdone it in the gym or been sitting at your desk all day. By rolling this simple foam cylinder over tight areas, you release knots of tension, stretch out over-contracted muscles and boost circulation to help ease pain and repair wear and tear. ‘The damage to muscle fibres after an injury or workout causes muscle tension,’ says Sam Woodworth, author of Foam Roller Exercises (Dorling Kindersley, £12.99)…

1. HIPS Think about driving your hips forwards as you jump. 2. KNEES Land on the box with soft knees, taking the weight in your quads. 3. FEET Step down from the box to protect your joints and Achilles tendons. BOX JUMP This is a great move to boost your athleticism. It works on your fast-twitch muscles and helps to build explosive power. Choose a box height you can comfortably jump onto. HOW TO DO IT • With your feet shoulder-width apart, stand in an athletic position. • Drop into a quarter-squat to initiate the jump. • At the bottom of your jump move, quickly extend your hips and push your feet off the ground to jump onto the box. • Try to make a soft landing, using your quads…

Q A friend wants me to run with her, but she’s quicker than me. Is it a good idea? A Pairing up could help both of you, if you take time to plan your joint runs. A slightly faster friend can act as a pacer – many studies have shown that the presence of another runner can help you draw out a better performance than running alone. It’s called the ‘co-action effect.’ In a study at the University of Essex in 2016, the presence of a competitor drove cyclists to a faster time trial finish than they could achieve alone. Your friend will need to be mindful of your pace and effort level and aim to keep just half a step in front, in order to maintain an ‘invisible string’…

‘For a woman, I had an unusual career. I was a tiler for eight years, and ran a construction company with my ex. We worked alongside interior designers and took on a full team of people, picking up projects worth up to £1.5 billion. I loved the work, but I knew in my heart I was suffering from depression. I was approaching 30 and really sad on a daily basis. I wasn’t sleeping, and I knew the reason was because I wasn’t happy in my relationship. I realised that I had to make a huge change. It wasn’t just about leaving someone; it would mean wrecking my business too. But I did it. Then, last year, I had to undergo spinal surgery. I had three slipped discs caused, among other…

STAR LETTER GUT REACTION ‘The Healthy-Gut Diet’ (March issue) was a great read. I’ve had my share of winter colds and bugs and thought my diet wasn’t helping so I was pleased to discover that if I eat more gut-friendly foods it will not only help boost my well-being and stave off winter ailments, it can help me lose weight too. Brilliant! The problem is that modern cuisine, and even some medicines such as antibiotics, can have a harmful effect on the digestive tract and eating too much sugar and processed foods doesn’t help either. Now I realise how important it is to bring balance back to my gut for optimal health. Natural yoghurt, garlic, asparagus, nuts, seeds and fermented veg will help me glow on the outside, too. Suzanne…

SEALSKINZ WATERPROOF BEANIE (£25; sealskinz.com ) Stay snug on your winter workouts with this warm beanie. It will keep your head dry during spring showers and is completely windproof. Handy. ROXY WEELLOW SHORTS (£37; roxy-uk. co.uk ) These stylish shorts come with a DryFlight overlay (and inside pockets) – perfect for deflecting light showers. Wear them over your running trousers if it’s feeling nippy. DHB WATERPROOF RUCKSACK (£49.99; wiggle.co.uk ) Great for active commuters, this 25L rucksack, with moulded air-flow back panels, is fully waterproof to keep your work supplies damage-free when it rains.…

PLIÉ SQUAT JUMP Reps: 10 Works: Quads, inner thighs and glutes Stand with your feet much wider than you would for a usual squat and point your toes out to the sides at a 45° angle. Lower into a squat, keeping your hips tucked under and your knees pulled out wide (A). Lower until you can’t go any further. Using your thighs, quads and glutes, explode into a jump (B). Land with soft knees in the squat. WIDE-LEG BURPEE Reps: 10 Works: Hamstrings, glutes, inner thighs, abs and shoulders From standing (A), move your legs wider than shoulder-width and squat down, placing your hands on floor in front of you (B). Jump your feet back into plank position, making sure your body’s in a straight line from your head to…

We all know we should drink more water. But let’s face it, glugging back litres of l’eau can sometimes get a little dull. Enter the trend for flavoured waters. Infused with fruit extracts and botanicals to give them a zing, these healthy alternatives to sugary, fizzy drinks are easy to quaff, good for your health and hydration – but they’re pretty pricey. Much better to make your own, says food writer Geraldine Olivo, author of new book Detox Waters (Quadrille, £7.99.) Her easy infusions harness a multitude of superfood ingredients and flavour combos to boost your energy, curb cravings and cleanse your body, as well as making staying hydrated more enjoyable. ‘These are vitamin-boosted versions of the water we drink everyday,’ she says. ‘You can drink them on waking to…

BREAKFAST ‘I struggle to eat much before morning training as I’m up at 6.30, so I tend to have a Yakult probiotic drink (yakult.co.uk), an apple and a cereal bar before my session. After training, I have a big breakfast – normally a toasted bagel with avocado and poached eggs, topped with piri piri flakes. I’ll have this with a glass of skimmed milk.’ TREATS ‘My favourite food treat is a nice bar of chocolate! I try not to eat too much chocolate, though. I’ve started to enjoy dark chocolate more recently (90 per cent cocoa) and it’s not as bad for you!’ LUNCH ‘I eat lunch at home every day, as we have a few hours spare to refuel and recover. I try to have a bigger meal at…

COVER UP Look good as you protect your lungs from smog, city air, allergens and illness. These pretty Anti Pollution Masks from Holistic Silk (£35; holisticsilk. com ) filter invisible particles up to PM2.5. PROTECT Help neutralise harmful pollution with moringa peptides and sacred lotus in Ytsara’s Urban Shield Serum (£55 for 30ml; satyalife.co.uk ). Marine plankton restores the skin barrier. AND BREATHE… Pollution can reduce oxygen levels by a third on major roads. Carry your own supply with Boost Oxygen (£10.50 for 4oz; boostoxygen.life ) and enhance energy, focus and immunity.…

BARDOU CO-WASH £15 for 250ml; thebardou.com Try a co-wash (shampoo and conditioner in one) to keep your hair’s natural oils if you wash it a lot. This one’s SLS-free and suits thick, dry or curly hair. 72 INTENSE REPLENISHING MASK £24.99 for 250ml; 72hair.com If your #hairgoal is to de-frizz, try this. It’s loaded with germ oil and avocado to help to seal ends, nourish your hair and boost shine. PERCY & REED PERFECTLY PERFECTING WONDER TREATMENT OIL+ £25 for 50ml; johnlewis.com Use on dry or wet hair to remedy parched ends, thanks to camellia, macadamia and carrot seed oils.…

It's no shock to learn that a good, balanced diet is essential for optimum brain health – but what exactly should we be eating? 'B vitamins, long-chain omega-3 fatty acids and antioxidants appear to boost brain health by lowering inflammation, improving the firing of neurons, supporting energy release, repairing DNA and encouraging normal cell turnover,' explains dietitian Dr Carrie Ruxton from the Health Supplements Information Service. 'This translates into several vital food groups: eggs, nuts and poultry for B vitamins, oily fish such as salmon or fresh tuna for omega-3s, colourful fruit and vegetables for antioxidants. Lack of iron – found in red meat, beans and leafy greens – can adversely affect concentration and mental agility, too. AND THE FOODS TO AVOID? No surprises here either: sugar is the main…

1. Dr Frances Prenna Jones: This London-based dermatologist created Formula 2006, £149 for 200ml, to exfoliate, soothe, hydrate and plump skin and zap spots. Sweep the infusion of vitamins and antioxidants over your face day and night. Use on it’s own or under other products.drfrancesprennajones.com 2. Environ: Founded and created by world-leading skin cancer expert, Dr Des Fernandes, Environ uses vitamins to get the best out of skin. The Revival Masque, £53 for 50ml, is a best seller and is packed with three acids (asiatic, mandelic and lactic) to heal, hydrate and refine; iiaa.eu 3. Dr Dennis Gross: If you can’t get to Dr Gross’ 5th Avenue clinic (no, us neither), his cruelty-free products are the next best thing. Try his Alpha Beta Peel Universal Daily Peel, £73.50 for 30…

NEON LIGHTS Ronhill Momentum Poise Vest, £28; ronhill.com SECRET STORAGE Nike Lean Running Waistpack, £15; nike.com SOLID SUPPORT Panache Sports Moulded Bra, £42; figleaves.com BRIGHT TIGHTS Victoria Sport Knockout High-Rise Tight, £63.18; victoriassecret.com BOLD AND BEAUTIFUL Adidas by Stella McCartney Run Engineered Top, £149.95; adidas.co.uk SHORT AND SWEET Lucas Hugh Rebel Shorts, £150; lucashugh.com GO THE DISTANCE Asics FuzeX Rush Trainers, £95; asics.com WE LOVE Small yet stretchy, this belt expands to hold your phone, keys and cash without adding bulk.…

H&F beauty writer Yanar Alkayat tries a luxury face and body treat What? Katherine Daniels Velvet Skin Face and Body Combination Treatment; £55 for 55 minutes. Where? Y-Spa, Wyboston Lakes, Cambridgeshire (yspa.co.uk) ‘Y-Spa is within easy reach of Peterborough, Milton Keynes and London, making it a popular, covenient spa spot. Book a day package to enjoy your time here. After I’d spent the morning in the thermal spa, outdoor hydrotherapy pool, garden-view saunas and salt-infused steam room, I headed up to the cosy therapy rooms for my treatment, a top-to-toe treat exclusive to Y-Spa. Katherine Daniels Cosmetics is a British brand that uses plant, marine and collagen technology with a holistic approach. First, my skin was indulged with Katherine Daniels Oil & Salt Exfoliator (£25 for 200ml; katherinedanielscosmetics.com) containing a…

Want awesome abs inspiration? Just scroll through fitness influencer Emily Skye’s Instagram feed (@emilyskyefit). Pictures of her toned tum give us serious fit-belly envy! But, if it’s a crop-top-worthy midriff you’re after, the Aussie trainer insists that exercise alone just isn’t enough. ʻThe big thing is to go “back to basicsˮ with eating,’ she explains. ʻFood should be low in sugar, unprocessed and unpackaged.’ This is the sort of nutrition advice you’ll find in Skye’s hugely successful F.I.T. programme, which currently offers a healthy eating plan for vegetarians, vegans or meat eaters. ʻI really wanted the programme to be something that everyone can access,’ adds Skye. ʻThere are workouts for the home and gym, plus exercises tailored to different fitness levels, so it really is something everyone can try. The…

SHAPE Choose a circular roller if you want to release large muscle groups. Half rollers are flat on the bottom side (see image below) and are a useful exercise prop to stand on while you perform moves that challenge your balance. LENGTH Most rollers are 46 or 92cm long. A longer roller is great for back exercises, as you can rest your whole back and head against it for longitudinal stretches. A shorter roller is best for leg exercises and is more portable. DENSITY Standard rollers are made from high-density foam and offer moderate release. A plastic core roller (often hollow) gives a more intense release. Determine your pain tolerance and choose accordingly. TEXTURE Choose texture according to your level of muscle tension. A smooth roller distributes pressure, giving a…

TRIBE SPORTS ELITE PANELLED RACE TOP £49; tribesports.com ‘If you want to look cool but understated at the gym, you’ll love this racer-back vest. The classic cut is flattering to the body and, with a fine mesh panel on the back, you’ll always be on trend. The top boasts an antibacterial fabric for hygiene and to keep odours at bay. After a tough workout, I still felt pretty fresh, thanks to the lightweight and breathable fabric. The reflective stripe is an added bonus for when you’re working out in low light, boosting your visibility and safety. And, with UV protection built into the fabric, you can focus on your workout without worrying about getting burnt through your top in the height of summer.’ PERFORMANCE ✶✶✶✶ STYLE ✶✶✶✶✶ NIKE DRY TRAINING…

‘The best thing to prevent or protect blisters is the really cheap zinc oxide tape you can buy from chemists. Forget expensive blister plasters – they’ll just come off as you run. This tape is like a second skin – before a marathon, I tape any areas of my feet that I know I’m prone to blistering.’ Jane Craigie-Payne, 44, from Kent ‘Whenever you do a big race, save the space blanket they give you afterwards and keep it in your kit bag for next time. I use them on marathon day for sitting on before the start of a race, and wrapping around me to keep warm as I wait in the starting pens, instead of using an old top.’ Heather Martingell, 51, from Middlesex ‘It’s far easier for…

DON’T STOP ME NOW £8.99; Bloomsbury This light-hearted new book by the sports broadcaster and presenter on The Chris Evans Breakfast Show, Vassos Alexander, celebrates the highs and lows of running and includes quotes from the likes of Paula Radcliffe. Good fun! BROOKS RAVENNA 8 £115; brooksrunning.com Wish you had more spring in your running step? These new trainers have an especially springy area at the front for more oomph on your toe-off. They also have a little support, to help keep your alignment on track. No excuses now… ASICS ZERO DISTRACTION BRA £48; asics.com After three years of research, Asics has launched its first-ever high-support bra. Reducing bounce by 60 per cent, it has front-adjustable straps, and you can get advice on fit in stores.…

TREAT YOUR SKIN This penetrating, soothing, repairing skin treatment, rich in crocodile oil, with no artificial fragrance, is ideal for eczema sufferers and people exposed to harsh climates. Repcillin Skin Rescue Treatment for Dry, Damaged, Flaky and Ultra-Sensitive Skin, £65 for 30ml; repcillinpure.co.uk. BURN MORE FAT Vita Drops from Nutravita are a potent blend of naturally-occurring ingredients that help promote the body’s natural ability to burn fat and consume more calories. For best results, take with a well-balanced diet and dedicated exercise schedule. They cost £29.99 for 50ml; nutravita.co.uk. LOW-CAL NOODLES Zero Noodle Snack Pots were winner of Holland & Barrett’s Healthy Magazine Best Weight Management Product 2016. They’re the lowest-calorie pot noodle in the world and the first shirataki-based (konjac plant) pot noodle to be made. Add boiling water…

MINTY PEA SOUP Serves 4 1 tbsp olive oil 1 medium leek, roughly chopped 1 onion, roughly chopped 1 garlic clove, finely chopped 500g frozen peas 1 baby gem lettuce, roughly chopped Large handful of fresh mint leaves 800ml hot chicken or vegetable stock 1-2 tbsp lemon juice 4 tbsp crème fraîche, to serve (optional) Salt and black pepper 1 Heat the oil in a large saucepan. Add the leek and onion and sauté over a gentle heat for five minutes or until the onion is soft but not coloured. Add the garlic and cook for a further minute. 2 Add 400g of the peas, the lettuce, most of the mint leaves (reserving some for garnishing) and 700ml of the stock. Bring the soup to the boil, then simmer for…

‘Many people think that positivity is a genetic trait when, in fact, you can train yourself to have a more positive outlook on life. When you find yourself thinking negative thoughts, stop and train yourself to think of three positive thoughts instead. Soon this will become a habit and it’s well worth the effort. Studies show positivity can improve your heart health, make you more likely to succeed, and more likely to stick to healthy eating and fitness goals.’…

This month we look at A Woman in Your Own Right by Anne Dickson (Quartet Books, £10). In a nutshell: Are you too passive? Or do you get what you want but are a tad pushy in the process? The middle way honours who you are and respects the other person too, believes assertiveness trainer and author, Dickson. Full of techniques on saying no and dealing with criticism or confrontation, she encourages you to embrace 11 basic rights, including stating your needs and not depending on others for approval. A nugget: ‘The assertive meaning of power is not about intimidation, but finding and being yourself.’…

LEAVE YOUR PHONE IN YOUR POCKET ‘The average person checks their smartphone up to 85 times a day,’ says consultant neuroradiologist Dr Emer MacSweeney (recognitionhealth.com). ‘This can affect concentration and attention span, making people distracted and making the brain lazy.’ LEARN A MUSICAL INSTRUMENT ‘Even in later life, this can improve cognitive performance and memory,’ says Dr MacSweeney. ‘It will also build confidence, relieve stress, foster creativity and give a sense of achievement and satisfaction – all of which keep the brain young, active and alert.’ LEARN ANOTHER LANGUAGE People who are able to speak more than one language are better at saving brainpower and are less prone to distraction, according to a recent study at the University of Montreal. This allows them to perform tasks in the most efficient…

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Be:FIT London, the UK’s largest health and fitness festival solely dedicated to women is back for its fourth year on April 28-30 and this year, it’s bigger and better than in 2016! H&F is proud to be a partner of the fun-packed, three-day celebration of everything health, nutrition, fitness and wellbeing. You’ll find back-to-back classes, talks from industry leaders, live cooking demonstrations, workshops and more, all included in the ticket price, plus a shopping village crammed with a hand-picked selection of the best brands in the health, fitness and nutrition world. Enjoy talks from stars including Joe Wicks, Clean Eating Alice, Madeleine Shaw and James Duigan. Join workout sessions from boutique gyms including Gymbox Loaded Yoga, F45 Athletica, Third Space HIIT and Barry’s Bootcamp. Take a break from the hustle…

LEG LOWER REPS: 20 This exercise is perfect for strengthening your abs and also targets your thighs Lie flat on your back on a mat on the floor. Lift your legs straight up, with the soles of your feet aiming towards the ceiling. Use your abs to maintain an imprinted spine in the mat to protect your lower back (A). Slowly lower your legs towards the floor, keeping your legs as straight as is comfortable. Lower down as far as you can while maintaining an imprinted spine, but don’t let your feet touch the floor (B). Now bend your knees and bring your feet back up towards the ceiling to begin the exercise again. FIGURE OF 8 REPS: 20 This move focuses on the tricky outer-waist area and works your…

1. IS EXERCISE STILL A BIG PART OF YOUR LIFE? ‘It is, but it doesn’t consume me. I do miss being able to fully immerse myself in training, but I recognise I have other priorities now. I’m happy if I can squeeze in three interval training sessions a week to maintain my cardio, strength and flexibility – it’s much harder to find more time than that now I’m a working mum – but I do it because I still love the feeling of getting my heart racing or squeezing out one last push-up.’ 2. HOW HAS YOUR BODY CHANGED SINCE YOU RETIRED FROM ATHLETICS? ‘My musculature is greatly reduced [Lewis retired in 2005], but the biggest change happened internally. After having my second child, the strength of my pelvic floor…