Innholdsfortegnelse for April 2018 i Women's Fitness

Do you live in leggings, have brunch with your gym buddies and skip the pub for sweat-dates? Welcome to the UK’s hottest new social tribe! According to surveys, more of us than ever are building our social lives around fitness – and we’re likely to be fitter, healthier and happier for it too. Want to grow your fit-friendship circle? Whether it’s parkrun, team sports, fitness raves or a virtual training community, turn to ‘Fitness: the new social scene’ (page 62), to discover the new ways to connect. It’s just one of many exciting trends we uncover in this month’s issue. Love Spinning but looking for new fitspo? It’s time to try indoor rowing classes. Yep, it may have spent years gathering dust in your spare room, but read ‘Row like…

SALOMON QUEST 4D 3GTX, £180; cotswoldoutdoor.com Weighing just 575g, these lightweight yet supportive boots have great forefoot flexion, a waterproof Gore-Tex upper and a grippy sole. LOWA RENEGADE GTX MID, £150; lowa.co.uk Boasting a Gore-Tex upper, control around the heel and a Vibram sole for grip, these women-specific boots are perfect for heading out on the trails. MERRELL CHAMELEON 7, £115; merrell.com/uk Made with suede, these trainer-style shoes have a ventilated upper and flexible support that’s perfect for active days in the outdoors.…

‘Don’t increase your running mileage by more than 10 per cent each week’ PREVENT PAIN ‘Millions of Brits are injuring themselves pushing too hard at the gym. That’s according to a recent study of 2,000 gym goers from health company BetterYou (betteryou.com), and isn’t surprising, given that around 50 per cent of Brits make a resolution to get fit each year*. But injury can be avoided if you’re smart. Here are a few things you should consider doing if you want to keep pain at bay. Warm up: It boosts brain-to-muscle communication, lubricates the joints and ups circulation. This increases blood flow to the muscles, warming them up for exercise. Aim to spend 10-15 minutes warming up with dynamic exercises. Rule of thumb: choose moves that mimic those you’ll do…

A good old cuppa can cure most ills, and it might just help improve the balance of bacteria in your gut in a way that favours weight loss too, according to the European Journal of Nutrition. Researchers at the Center for Human Nutrition at UCLA found that, in mice, black and green tea polyphenols reduced firmicutes, bacterial species associated with obesity, and increased bacteroidetes species associated with a leaner body. Black tea also promoted higher levels of pseudobutyrivibrio, a bacterium which boosts metabolism, increases fat burning and decreases fat storage. Other polyphenol-rich foods include berries, apples, onions and cocoa powder. WE LOVE GOODMINZ This new vegan mince is made from fresh vegetables, protein-rich ingredients such as chickpeas and quinoa, plus flax and rapeseed oil to make it mouldable. It can…

As a runner, the biggest difference between your nutritional needs and those of your non-runner friends is your higher calorie expenditure. You burn between 500 and 800 calories per hour running, depending on your pace, body weight and terrain. And if you weigh more than 60kg or are a less efficient runner, you’ll need more energy to cover the same distance. However, burning all those calories doesn’t mean you can eat to your heart’s content! It’s important to match your energy input with your energy output to prevent weight gain and improve your performance. This can be tricky when you first take up running, as you may feel hungrier than usual. Try to listen to your body and only put back the calories that you took out, rather like balancing…

BREAKFAST ‘My wife makes a killer home-made buckwheat bread (drchatterjee.com/recipe-golden-buckwheat-bread/) which I eat with avocado or anchovies and copious amounts of olive oil!’ FOOD PHILOSOPHY ‘Make sugar an occasional treat, not an everyday norm. Eat as many differently coloured vegetables as you can each day. Have a 12-hour break from food in every 24 hours (you’re sleeping for the majority of this time!) and eat minimally processed food as much as possible.’ LUNCH ‘When I’m at my surgery, I often eat leftovers from my dinner the night before. Yesterday, I had rice with sweet potato and vegetable coconut curry.’ FAVOURITE SUPERFOODS ‘Some of my favourite foods, known for their health benefits, include avocados, blueberries and artichokes. Being of Indian origin, I use a lot of turmeric in my cooking which,…

Ever wished you had a sharper memory or were better at decision-making? Or maybe you’re tired of battling brain fog while wading through a complex report? Wouldn’t it be great if you could inject a little oomph into your grey matter? Well, now you can. With a smart drug. According to surveys, around 20 per cent of the population, from students to surgeons and scientists, have tried smart drugs – pharmaceutical pills designed to boost brain health and cognitive function. ‘My concentration improved, my memory sharpened and my cognitive skills expanded,’ says David Adam, author of new book The Genius Within (Picador, £16.99), after taking Modafinil, the most widely available smart drug. ‘I was less distracted and my productivity at work soared.’ So how do smart drugs actually work? ‘We…

CROWNING GLORY Want to keep up with colour trends? Try adding a dash of ultra violet (Pantone’s 2018 colour of the year), to your hair. It’s a rich, energetic shade and Sam Burnett, founder of London salon Hare & Bone, (hareandbone.co.uk) says anyone can make it work. ‘There’s always a version of a trend that will suit you. Take the plunge and become a hair leader, or dip your toes and ask for pastel ultra violet.’ If you’re cautious to commit, try Maria Nila Colour Refresh in Vivid Violet (£10.99 for 100ml; sallybeauty.co.uk), a vegan and sulphate-free colour mask that washes out after 10 washes; or Crazy Color Pastel Spray in Lavender (£8.99 for 250ml; crazycolor.co.uk) for a subtle version that’s foolproof to apply. CELEBRITY CORNER ‘The best make-up remover.…

everyBODY with Iskra everybodywithIskra.com Created by body-confidence model Iskra Lawrence, this health and wellness platform offers a range of workouts, recipes, meditations and support. Results are judged on how you feel. Unity by Julia Buckley Fitness juliabuckleyfitness.com/unity Long-term results start from within, which is why personal trainer and influencer Julia Buckley has added yoga, mindfulness and meditation to her 12-week fat-loss, muscle-building programme. Results with Lucy with Self Love wellness.resultswithlucy.com/with-self-love This 12-week course joins exercise and psychology so Results with Lucy subscribers can gain both fitness and confidence, thanks to Lucy Mecklenburgh and motivational guru Jeff Spires.…

◆ SoulCycle (soul-cycle.com) It’s no secret that bike workout SoulCycle is a popular celebrity jaunt. Stars such as David Beckham, Demi Lovato, Lady Gaga and Selena Gomez have all taken to social media in the past to share their love of SoulCycle classes with followers. ◆ Rise Nation (rise-nation.com) Pioneering the popular Versaclimber workout, Rise Nation is popular with Hilary Duff, Jennifer Aniston, Bradley Cooper and Emma Stone. You can try a similar workout at BXR London (bxrlondon.com). ◆ TruFusion (trufusion.com) The clue’s in the name – this workout combines yoga, barre, Pilates, bootcamp, boxing, cycling, aerial work, kettlebell moves and battle-rope exercises. Phew. It’s no wonder Jennifer Lopez is such a big fan. ◆ Barre Belle (labarrebelle.com) Drew Barrymore is currently training to get in shape for the new…

MINDFUL CHEF (From £6 per meal; mindfulchef.com) Backed by sports stars Victoria Pendleton and Sir Andy Murray, Mindful Chef is great for fitness fans. The company has just joined forces with the English Institute of Sport (EIS) to offer nutritionally balanced meals for athletes. DETOX KITCHEN GREEN PACKAGE (£31-£45 per day; detoxkitchen.co.uk) Packed with 900 calories of green fodder, this package will help kickstart your vitamin-full diet with a box of three green juices and three green vegetable dishes. Try this delivery for three to seven days as a cleanse. SPRING GREEN LONDON (From £36 a day; springgreenlondon.com) Developed by Michelin star chef Bonnie Stowell, this plant-based package focuses on nutrient-rich ingredients. Available to Londoners, it includes foods that help the body produce collagen and are packed with antioxidants. NOSH…

Get on your bike and blaze a trail in bright, bold kit GOLDEN GLOW Stolen Goat Women’s Core Orange Cycling Jersey, £60; stolengoat.com PEDDLE POWER Specialized Remix Women’s Road Shoes, £79.99; cyclestore.co.uk SOLID SUPPORT Anita DynamiX Star Sports Bra, £55; boobydoo.co.uk CLEAR VISION Smith Attack Max Sunglasses, £199.99; wiggle.com HARD HAT Giro Ember MIPS Women’s Helmet, £129.99; wiggle.co.uk CAP IT OFF Svelte Sunset Cap, £15; svelte.co.uk POSTERIOR PROTECTION Rapha Ode to the Sun Souplesse Flyweight Bib Shorts, £170; rahpa.cc WE LOVE With interchangeable lenses that can be quickly swapped with a simple click, you’ll always see clearly during varying light conditions.…

Gabrielle Nathan tries a DNA Essential Skin Grade 1 treatment What? A bespoke facial using non-invasive skin treatments. Where? D.Thomas Clinic, Walton Street, London. Prices start from £180 for 55 minutes (dthomas.com/dna-essential-skin-grade-1) ‘Award-winning facialist Debbie Thomas has redefined facials: there's no menu; instead you book time with a therapist who deploys products and cutting-edge techniques to target your specific skin issues. Following a detailed discussion about my skin and medical history, my therapist Nuria gently cleanses my face before applying a light peel using mandelic and salicylic acids that leaves my face tingling. Next, Nuria taps a hydrodermabrasion wand over my skin. This anti-ageing treatment exfoliates, stimulates and hydrates using jets of cooling water, then an infusion of amino acids and vitamins. While Nuria expertly extracts blackheads and pimples from…

You could say Gaz Oakley, author of new book Vegan 100 (Quadrille, £20), was born to cook. Growing up watching his father prepare fresh meals at home, Oakley soon wanted to make his own dishes, finding it the perfect way to express his creativity. And when it was time to decide on his GCSEs, catering was definitely on the menu. At 14, he appeared on TV’s Britain’s Best Dish, and ‘got quite far in the competition,’ he says, and, by 16, he was a full-time chef, working for 80 hours a week at some of the best restaurants in his home town, Cardiff. And that was just the beginning. He’s since linked up with Tesco, starred in Harvey Nichols’ supper club and had more than a million views on a…

‘I’d always loved dancing, going to ballet school, followed by the London School of Musical Theatre. Then, aged 22, when I’d been dancing full-time for four years and just finished theatre school, my dad died. Six months later, I began passing blood in my stools. It wasn’t sore and I felt healthy, so I ignored it for a few months. My weight then rapidly dropped two dress sizes and, within six months, I had to take a nap every few hours because I was so exhausted. The bleeding was constant and I had unbearable pain, even drinking water. I was taking strong painkillers every few hours so that I could eat. I’d been back and forth to my GP and was waiting for a referral as they’d suspected I could…

GREAT GIFT My two daughters and I are all into fitness, so receiving a subscription to your excellent magazine was the perfect Christmas present for us. The March issue was packed full of superb articles including ‘The Big Breakfast Debate’ about what to eat or not eat first thing in the morning and we’ve completely changed our breakfasts since reading this! We also love the nutritional and beauty advice you offer, plus tips on easy ways to diet success, dental care, advice on working out and much, much more. All your advice is going to spur us on during 2018, so we don’t let our healthy eating habits and fitness routines slip. Many thanks. Colette Williams, Denbighshire REAL-LIFE INSPO I enjoyed ‘My Life In A Day’ about fitness blogger Zanna…

‘My typical working day begins at 6:30am. Three times a week, I head straight to my gym, UN1T (un1t.com) in London Bridge, for a class. After that, I’ll grab some eggs or a smoothie from a café, before heading to meetings around London. ‘The annual Be:FIT London weekend takes place at the Business Design Centre in Islington over May Bank Holiday so I’m super busy, finalising all the fitness and nutrition professionals who are going to run classes or give talks. I have several meetings a day with gyms, brands, suppliers or potential talent and their agents.’ ‘I did an unpaid internship at a marketing agency’ DESTINED FOR FITNESS ‘Be:FIT London (befitlondon.com) launched in 2014 and I came on board in 2016, tasked with growing it from a weekend exhibition…

MK Upbeat and fast-paced, MK’s hit song 17 is the most streamed workout track among UK Spotify users. The strong tempo is great for exercise. EMINEM With talk of inner strength and not quitting, it’s no surprise Eminem’s track Till I Collapse is one of the most popular workout tracks for the second year in a row. AVICII Featuring Rita Ora, Avicii’s track Lonely Together is set to a dance-ready beat that’s helping exercisers from across the nation power through their workouts. POST MALONE A tune that’s boosting confidence in ‘rockstar’ exercisers around the world, fresh talent Post Malone’s hit Rockstar is the second top track globally. JAX JONES Jax Jones’ hit You Don’t Know Me boasts a hypnotic beat and confidence-boosting lyrics that blend together to make the perfect…

‘Rowing delivers a huge calorie burn. It’s an exceptional way to boost your cardiovascular fitness.’ Have you noticed how everyone – from celebrity PTs to gym pals – is raving about rowing these days? London has seen a surge in the number of indoor rowing classes. Equipment pro Technogym ( technogym.com ) has launched a sport-specific rowing machine SkillRow. Even five-time Olympic cycling champion, Bradley Wiggins, has made the transition from bike to boat. British Rowing has revealed that there will be a huge demand for rowing classes across the UK in 2018, with consumer research showing that 15.8 million people would consider using a rowing machine. There’s no doubt about it – we Brits are ready to row, and why not? Rowing is, after all, a great…

SKATER Reps: 20 seconds Works: Glutes, quads, calves and core Stand tall with your feet together. Hop your left leg out to your left side and kick your right leg behind you and to the left, so that you land in a curtsy lunge (A). Push off your left leg and land in a curtsy lunge with your right foot in front (B). Continue to go side to side for 20 seconds. SQUAT Reps: 20 seconds Works: Quads and glutes Stand with your feet hip-width apart and hold a dumbbell in each hand, just above your shoulders (A). Sit back and lower your bottom towards the floor, making sure your weight’s in your heels and your knees don’t go past your toes. Continue to lower down until your legs form…

• ALCOHOL A well-known gut irritant, alcohol can also affect the normal contractions of the gut. The worst drinks include rum, sweet wines and fruit-based cocktails. • FIZZY DRINKS The bubbles in fizzy drinks can cause wind and bloating. • CHOCOLATE It’s likely to be the fat or the dairy in chocolate that causes symptoms, but quantity is crucial – small amounts may be okay, but any more could cause havoc. • CAFFEINATED DRINKS Caffeine found in tea (including green), coffee or cola can increase stress hormone cortisol, which may lead to over activation of the gut-brain axis. • FATTY OR FRIED FOOD Studies show people with IBS are more sensitive to fat. In fact, a high-fat meal can create the need to run to the toilet immediately as it…

BAKED FETA WITH PISTACHIO PESTO Serves 1 Light olive oil ½ red pepper, cut into large chunks ½ yellow pepper, cut into large chunks 30g feta, crumbled or sliced Sea salt and black pepper 2 tbsp pistachio pesto 200g cooked green lentils (warm/cold) 1 small courgette, finely grated Juice of 1 lemon A pinch of chopped fresh basil leaves A pinch of toasted sesame seeds 1 tbsp shelled pistachios Extra-virgin olive oil 1 Preheat your oven to Gas Mark 6/180°C (fan). Lightly oil a baking tray and add the chopped peppers, tossing to lightly coat them in the oil. Bake in the oven for 40 minutes until softened and starting to char around the edges, then remove from the oven and set aside. 2 Take a few strips of the…

ESPA MUSCLE RESCUE BALM, £30 for 70g; espaskincare.com Clove, bay oils, peppermint and eucalyptus make this an invigorating treatment balm. Revive tired muscles before or after exercise. DR TEALʼS EPSOM SALTS PRE & POST WORKOUT, £7.99 for 1.3kg; drteals.co.uk Sink into a bath of magnesium -rich Epsom salts to soak away muscle fatigue. The added menthol helps relieve and relax. MAGNESIUM OIL RECOVERY SPRAY, £12.20 for 100ml; betteryou.com Spray this onto the affected area to help speed up recovery. Camphor, black pepper and lemon oils encourage detoxing.…

PLANK DRAG Targets: Abs and butt. Assume a plank position – engage your core to keep your body in a straight line and place a sandbag to your left (A). Trying not to let your body rotate, reach across with your right hand to grab the sandbell (B) and drag it across your centre line (C). Go back to centre and repeat with your left hand on the other side. LUNGE UNDER Targets: Thighs and biceps. Stand with your feet together and a sandbell in both hands in front of your chest (A). Take a big step back, onto the ball of your right foot. Lunge down (B) and, with hips and chest facing forwards, pass the sandbell under your left thigh from your right hand to your left (C).…

You may not have heard of Alexandra Legouix (she’s a top TV presenter for Eurosport), but the TV personality is making waves in the yoga world. Not only is Legouix flying the flag for women who love motorsport by presenting the World Touring Car Championship, but she’s also a fitness professional and a yoga instructor. Her new DVD Yoga Made Simple: For Beginners & Improvers is the ultimate body fix for anyone who wants to give yoga go for the first time. ‘It truly is for people who may never have done yoga before or need a bit of extra confidence before starting a class,’ says Legouix. ‘Or for those who need a refresher or are perhaps getting active again after injury and need some help.’ Sound good? The DVD…

Do your friends include people you choose to exercise with and those you’ve met through sport or fitness events? Making friends with the people you see at your weekly running club or cardio class may be nothing new. But what is changing is the fact these friendships are increasingly centred around working out. We’re choosing to meet friends for a cycle or hike rather than at the pub; or we go to the gym solo, but dip into the social opportunities it provides. And whether it’s a real-life community, such as parkrun (parkrun.org.uk), or an online collective of like-minded gym bunnies, more exercisers are enjoying the mutual support that comes from them. Gyms, instructors, studios and events organisers are also helping clients form friendships – savvy to the fact you’re…

If it’s fitter-body motivation you’re after, April could be an inspiring month. Runners are set to realise their marathon goals at the Brighton and London marathons. Multi-sporters are getting out on their bikes and gearing up for the start of triathlon season. And there’s even professional sport to look forward to, with the Commonwealth Games taking place in Australia this month. All in all, it’s a period that’s packed full of athleticism. And you’re not standing on the sidelines! If you’ve been following the first eight weeks of celebrity trainer Peter Mac’s (or PMAC; pmacfitness.com) three-month plan, you’re now well on your way to peak fitness too. JUMP TO IT! Credited with keeping the likes of Rochelle Humes and Reggie Yates in shape, PMac has insisted you spend the last…

ARMS Rest your arms by the sides of your body for support. HIPS Keep your hips in line with your body. BACK Don’t overarch your back. Your glutes and hamstrings should be working hard, not your back. HAMSTRING CURL Enjoy a perky bottom and stronger hamstrings and core, thanks to this simple move – all you need is a Swiss ball. HOW TO DO IT • Lie flat on your back on a mat with an exercise ball under your heels. • Flex your feet and dig your heels into the ball. Lift your hips so your body’s in a straight line (A). • Slowly roll the ball towards your body with your heels. • Keep your hips in the bridge position (B) – don’t thrust them up as you…

FOCUS This step involves introspection and observation. It’s not about changing anything – just becoming aware of things as they coexist in the moment. This requires you to shift from ‘thinking’ mode to ‘sensing’ mode. If you notice your mind has ramped back up into thinking mode – processing, over-analysing and turning over thoughts – gently bring it back to the present. Spend a few minutes on each of these three scanning exercises: focusing on the passing surroundings, then your body in motion, and finally your mind. FATHOM There’s no way to get around the fact that running involves a certain amount of suffering. For runners, denial of suffering takes a whole lot of mental energy and only serves to heap on an additional layer of angst when you’re already…

1. WHICH OF YOUR INVESTIGATIONS HAVE HAD THE MOST IMPACT ON YOU? ‘I met the most enchanting people in Campodimele, Italy. Everyone lives like smallholders, growing and rearing their own produce, and many of them live to be over 100. I also went to the Marshall Islands in the South Pacific, where life-expectancy rates are really low. The US government used the area for nuclear testing in the 1950s, and have since sent reparation to the people in the form of sugar, flour, spam and turkey tails. Half the population aged over 35 now has type II diabetes, and there are amputees everywhere. It was devastating to see.’ 2. WHAT’S YOUR PERSONAL FOOD PHILOSOPHY? ‘My experiences have transformed my diet. The common thread shared by the healthiest people in the…

‘You can’t beat a weekend away to clear your mind and get some perspective on things.’ Annie Grantham, Cambridge ‘If I’m stretched for time, I’ll lace up my trainers and go for a run. Otherwise, doing a full-on exercise class with a friend, then grabbing food and a chat after is a great tonic.’ Petra Daniels, Chester ‘I try to slow down by cooking a nice meal from scratch with my husband, then we’ll make sure we sit down and savour it while having a good chat.’ Lynsey Putnam, Farnborough…

ʻWant to reach your fitness goals? Try group training. Exercising with others increases your sense of accountability, since no one wants to be the first to let others down. This leads to greater consistency, which is fundamental in the pursuit of improved fitness, muscle growth or fat loss. People achieve far greater results in a shorter space of time when exercising with others than working out alone. It makes training fun and sociable.ʼ…

Don’t know what to do on the rowing machine? Alex Gregory, double Olympic champion, shares his top tips. PREPARE THE MACHINE Before you start rowing indoors, check that the foot plate strap is over the widest part of your foot, the monitor is at eye-level and the resistance is up to at least level four. WARM UP EFFICIENTLY Aim to do your warm-up with a stroke rate of around 18spm (strokes per minute) on the monitor, then keep it at 18-24spm for an efficient stroke for the rest of your workout – no faster. TUNE YOUR TECHNIQUE Don’t overly focus on pulling – your legs provide most of the power, then you seamlessly tilt your back and straighten your arms. Bring the handle to your chest and relax for the…

PIMP YOUR SOUP Soup is a great, filling meal option, but you can make it even better with tasty and healthy additions. Here are my five favourite pimping ingredients. PARMESAN Just 10g of grated Parmesan sprinkled over your soup adds an eighth of the daily requirement of bone-building calcium for only 42 calories. Lovely on butternut squash or French onion soup. LEAFY GREENS Wilting in some spinach, thinly sliced kale or rocket adds extra fibre, vitamin C and colour. This addition works particularly well in canned-vegetable or bean soups. EGG Try soft poaching an egg in Asian-style soups or drizzling in a whisked egg for egg-drop styles. Eggs add extra protein and vitamins and turn the soup into a light but filling meal. SEAWEED SPRINKLE Seaweed adds a boost of…

PICK OF THE MONTH MAKE SOMEONE HAPPY Want to know how to feel happier? Perform random acts of kindness. Get inspiration from Make Someone Happy: A Creative Kindness Journal by Emily Coxhead, a delightful book packed with inspiring ways to bring joy to others – and yourself too! (Vermilion, £9.99). NATURAL HEALTH Q&A Q Why do I get fungal nail infections? According to naturopathic medicine, symptoms showing on the outside of the body often signify an imbalance within. Common reasons behind fungal nail infections are a diet high in refined sugars and insufficient levels of ‘friendly bacteria’ in the gut. Aim for 50 per cent of your diet to consist of fresh, organic vegetables, and cut down on cakes, biscuits and sweets! Reduce refined carbohydrates and sugars found in…

This month we look at The Book of Self-Care (Sterling, £14.99) by Mary Beth Janssen. In a nutshell: With tips for eating and sleeping well and simple breathing and meditation practices to help manage day-to-day stress, wellness educator Mary Beth Janssen invites you to look inside and focus on nourishing yourself on an emotional level. Learn how to set healthy boundaries, process stuck emotions and build a network of support around you. A nugget: ‘When you open your heart and awaken to who you really are, the unfoldment of your full human potential begins.’…

BINKY FELSTEAD REEBOK As part of the 2018 Always Training campaign, Reebok has joined forces with Made in Chelsea star Binky Felstead to raise awareness of the importance of integrating fitness into daily life. ‘Training plays an important role in both my mental and physical wellbeing, so it’s important that, no matter how busy I get, I always try to do some form of exercise,’ says Felstead. The results are impressive. Showcasing her post-baby body, Felstead can be seen modelling the new Spring/Summer ’18 collection – and it turns out the TV personality already has a few key favourite items. ‘I often don’t have time to change after the gym before picking up India (Felstead’s daughter), so I always keep the Reebok packable jacket in my bag – it doesn’t…

The former Strictly Come Dancing contestant recently endorsed new fitness app Niix (niix.fit), an online Pilates and fitness studio that offers on-demand classes for all levels. What separates Niix from workout apps? Niix has been created for women approaching 40 and beyond. The workouts range from 10 to 30 minutes – great for those who are juggling jobs, children and active lives. There’s also a strong focus on technique to ensure that injuries are kept at bay and results are long-lasting. Want to follow a plan? There’s an eight-week programme for beginners, intermediate and advanced fitbies, plus a six-week plan for new mums. And you can even sign up to the 30-day nutrition plan compiled by health writer and nutritionist Lily Soutter. It’s no wonder Redknapp is such a fan!…

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‘Oh, I don’t bother to cook if it’s only for me.’ How often have you heard that statement? In our busy, socially-oriented culture, it’s not unusual for anything labelled ‘for one’ to be perceived as a little sad… going to the cinema alone, buying a ready meal for one, spending Saturday night at home on your own. But for Signe Johansen, author of How to Hygge, and now new recipe book Solo: The joy of cooking for one (Bluebird, £16.99), nothing could be further from the truth. ‘Much like a restorative afternoon nap or spending a few hours doing something creative, such as drawing or playing an instrument, cooking solo can be one of life’s simplest and most therapeutic pleasures,’ she says. And, unlike when you prepare a meal for…

‘Boxing is great for lean muscle tone,’ says Amy Andrew, an England Boxing qualified coach and PT with a degree in Sports Science (she’s also English Southern Area ABA champion and two-time Haringey Box Cup winner, FYI). ‘There’s a lot of allover bodyweight training involved, so lean muscle is the order of the day,’ she adds. She puts her credentials to good use at London’s KOBOX boxing club (koboxlondon.com), teaching 50-minute, high-intensity, boxing-themed circuit-training classes, instructing you in the fundamentals of the sport while helping you get really fit. ‘Boxing’s also a great way to relieve stress and build confidence, plus you’re learning a skill, so it’s fun,’ says Amy. ‘I believe in bodyweight exercises, so a lot of my training is centred around burpees, press-ups, squat jumps and the…

RUNDERWEAR LOW-IMPACT CROP TOP & ANTI-VPL LOW RISE HIPSTERS Bra £25, knickers £18; runderwear.co.uk ʻIf you’re into low-impact exercise, such as yoga, this simply styled combo would work well. The crop top is super-comfy and slips on without any body contortions needed! It uses seamless technology and does a good job at moisture wicking, presumably thanks to the perforations in the fabric to help with breathability. It doesn’t prevent the jiggle during medium-or high-impact activity, though, even with my modest boobs. The seamless, chafe-free knickers offered a little less coverage than the others, didn’t budge, wicked well and weren’t obvious under leggings.’ COMFORT PERFORMANCE PANACHE SPORT SPORTS WIRED BRA & SPORTS SHORT Bra £42, knickers £15; panache-lingerie.com ʻIf you have a larger bust or need maximum support, this is the…

Q What should I do with my arms when running? A Good question – few runners are aware of how important a role the arms play in running. I’d even recommend you make sure your arms are in the correct position before you think about your legs. Why? Arm adjustments are generally easy to put into practice, helping your legs work more efficiently too – it’s a win-win! Moving your arms properly when running has many benefits. Firstly, it allows you to make better use of the natural springs in your legs – when your arms move, they make either side of your body alternately lighter or heavier, helping you to maximise your body’s elastic energy and allowing for optimal compression and release of the springs in your legs. Your…