Innholdsfortegnelse for July 2018 i Women's Fitness

Scrambling to get fit for your holidays? The best summer body is a strong, supple one so we’ve packed this month’s H&F with insider training secrets from our favourite super-fit women. She wowed the UK with her powerful physique and determination on Strictly… last winter, and now our amazing cover star, Gemma Atkinson, is in even better shape, thanks to her love of lifting. Turn to ‘Go Gemma!’ (page 50) to discover the diet and training regime that’s got the celeb looking and feeling her best – and get a sneak peak of her fab, new fitness range. Running is the perfect fast track to summer fitness. Not sure you’ve got what it takes? Ask Rochelle Humes who, as we go to press, has just gone from novice runner to…

‘My day starts at 6am, when Phoebe, 7, and Max, 4, wake my husband and me up; they’re always very funny first-thing. I jump into my gym kit before breakfast (I have two Weetabix with milk, sprinkled with flaxseed and nuts, plus a cup of tea), then drive to whichever David Lloyd club is nearest the football ground I’m working at. ‘Usually, I listen to a football podcast while I work out in the gym, doing strengthening exercises to help rehabilitate a knee injury I got playing football 17 years ago. Sometimes I do back-to-back Spin and Pilates classes if I’ve not exercised much over the week. Afterwards, I go to the gym’s café, read the football news, update my stats and think about an intro for my pre-match report.…

MONTANE WOMEN’S VIA SNAP 4 £110; montane.co.uk Hate stinky kit? Fast-drying and breathable fabric in this small pack is embedded with odour-quashing Polygeine, so you can run further in comfort. NEW BALANCE ENDURANCE BACKPACK 10L £60; amazon.com Boasting 360 o  reflectivity, a padded back panel and bladder pack for hydration, this is perfect for long runs. THE NORTH FACE JESTER BACKPACK £65; thenorthface.co.uk Ideal for active commutes in summer, this bag has plenty of pockets for laptops, maps, phones and other small essentials. Available in many colours.…

DOUBLE-LEG JUMP Works: Calves, legs, glutes, core and shoulders Time: 1 min Jump continuously at a steady pace (A). Keep your shoulder blades down and back, your chest lifted, and jump softly. Swing the rope with your wrists, not your arms (B). SQUAT JUMP Works: Calves, quads, hamstrings, glutes and core Time: 30 secs Stand with your feet shoulder-width apart. Start by lowering into a regular squat (A), then engage your core and jump up explosively (B). When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which will require control. JUMPING JACK Works: Calves, legs, glutes, core and shoulders Time: 1 min Jump over the rope and land with your feet together (A). On your next jump, land with…

◆ Try apricots to reduce water retention Gram for gram, dried apricots weigh in with over three times the potassium content of bananas, and contain only a trace of sodium. That mineral ratio is good for maintaining the body’s water balance which, in turn, helps keep blood pressure healthy and water retention at bay. ◆ Munch figs for an iron boost Just four dried figs supply a quarter of the RDA of anaemia-protective iron. To get the full advantage, eat as part of an orange juice-steeped compote, as vitamin C helps improve the iron your body absorbs from plant sources. ◆ And eat dried cherries to keep aches and pains at bay The anthoycyanins in cherries – particularly the sour, or tart, type – may be beneficial for a range…

‘After a year, the average weight loss for the two diets was very similar’ LIMIT FAT OR CARBS? Should you go low fat or low carb if you want to lose weight? It’s a hotly debated question that a recent Californian study tackled head-on with interesting results. The researchers from Stanford University School of Medicine randomly assigned 600 overweight and obese 18 to 50 year-olds to a low-fat or low-carb diet and also tested them for genetic variants linked to diet as well as insulin response to glucose. During the trial, all participants had help from dieticians to keep their diet as low as they could sustain in either carbs or fat over the long term. They were encouraged to eat plenty of vegetables and fibre, while avoiding sugar and…

PICK OF THE MONTH DELICATE DIGESTION? If you suffer from bloating, IBS or leaky gut, try LQ Digestive Care. With prebiotics, ginger, aloe vera, marine collagen and more, the 11 scientifically researched ingredients aid digestive health. Trials show some people even came off medication. £29.99 for 10; boots.com . DOWN IN THE MOUTH Think you’re immune from mouth cancer because you don’t smoke? Think again. Pre-cancerous lesions in the mouths of non-smokers are more than twice as likely to progress to oral cancer than those in smokers, according to new research from the University of British Columbia. While causative factors are likely to be environmental in smokers, genetic susceptibility or mutations are more likely the cause in non-smokers, say researchers. If you have a sore that doesn’t…

It’s A Monthly Thing This website offers a wealth of useful period-related info. Divided into four brands, including Pink Parcel (pinkparcel.co.uk), a period subscription box that delivers your monthly essentials, and more, to your door. From £11; iamt.co.uk. My Freda Order a monthly subscription box filled with organic, hypoallergenic, biodegradable sanitary products in lovely packaging, and never be short of those time-of-the-month essentials again, from £6.99; myfreda.com. Intimina Find a wide range of products dedicated exclusively to your intimate health, including a menstrual care line that includes a selection of menstrual cups, and a pelvic-floor strengthening device; intimina.com.…

SCENTS OF THE YEAR What’s the hottest trend for perfumes this year? After 168,000 people signed up to Veganuary, it’s no surprise that it’s vegan. Website OnBuy.com surveyed 2,400 perfume consumers and found animal-free fragrance at the top of 64 per cent of people’s wishlists. ‘There’s a strong desire for cosmetics to be cruelty-free, and perfume is no exception,’ says Cas Paton at onbuy.com. Civet, musk or amber are animal-derived ingredients and perfumes distributed in China may be tested on animals. We love: Bilou 2 in 1 Bodyspray (£3.99 for 150ml; superdrug.com), Stella McCartney Stella Peony EDT (£42 for 30ml; johnlewis.com) or Prosody London Neroli Nuance Eau de Parfum (£135 for 50ml; prosody.com). CELEBRITY CORNER ‘I swear by Weleda oils for glowing skin – I particularly love the Birch Cellulite…

GEMMA TRAINS FOR 60 MINUTES, FOUR TIMES A WEEK, USING GERMAN BODY COMPOSITION (GBC) – TRAINING HARD AND FAST WITH MINIMAL REST TO BUILD MUSCLE AND BURN FAT. ‘IT WAS BECAUSE I WAS OBSESSED WITH XENA: WARRIOR PRINCESS,’ explains Gemma Atkinson on how she came to pick up her first pair of dumbbells at just 12 years old. ‘My sister’s then-boyfriend kept a set in her room. I went in there one day to borrow something, saw the dumbbells, and borrowed them instead. They were only 10kg each and I really struggled with them, doing 10 bicep curls every morning and every night before bed, but I did it because I wanted to look like Lucy Lawless who played Xena. Or Diane Youdale, aka Jet from Gladiators. Those were the…

It powers your brain, fuels your workouts and helps you live life to the full. Energy is a precious health currency that you need to nourish, says health guru Dr Libby Weaver. But how much time do you spend nurturing it? ‘Every day, we make [energy] withdrawals and deposits,’ she explains. ‘And when we use more than we put in, we live in the red.’ In her new book, Exhausted to Energised (Hay House, £12.99), the doctor reveals the biochemical and emotional factors that could be making you tired – and helps you reclaim your energy. Try these steps… 1 SAVE YOUR BATTERY Ever noticed how fast your phone loses juice when you’ve got too many apps open? It’s the same with your brain. Unfinished tasks, unanswered emails, unreturned phone…

soundsebastien.com is a pop-up sound workshop in London creating calming, uplifting sound baths using the harmonics of gemstone, mineral and crystal alchemy. gatewaytotheheart.co.uk offers sound healing using shamanic icaros (songs), which can be incorporated into fuller shamanic work. yogi2me.com offers gong baths and sound healing to create deep levels of mental calmness and harness positive vibrations.…

IN THE SHADE Ivy Park Khaki Silicone Baseball Cap, £15; fashercise.com THE HEAT IS ON Under Armour HeatGear Armour Printed Capri, £36; underarmour.co.uk EASY BREEZY Sweaty Betty Compound Vest, £40; sweatybetty.com COOL AND COMFY Adidas by Stella McCartney Training High Intensity Two-in-one Shorts, £54.95; adidas.com WE LOVE With a supportive waistband to keep them in place, these fast-drying shorts provide unrestricted movement. HOT FOOT IT Reebok Floatride RS Ultk Urban Trainers, £119.95; reebok.com STAY FRESH Asics Sakura Bra, £30; asics.com VISION IN PINK Oakley Flak Draft sunglasses, £160; uk.oakley.com…

What? The 60-minute Sönd Mindfulness & Alkaline Facial, £80 Where? Blush + Blow salon, 197 New King’s Road, London; blushandblowlondon.com ‘As a busy working mum of two who exercises a fair amount, my skin takes a battering and I struggle with combination skin and finding time to wind down and de-stress. So when I heard about a facial that’s especially beneficial if your skin’s going through a period of sensitivity (or you suffer from rosacea or eczema) and includes a calming mindfulness audio at the same time, I had to give it a go. ‘Miranda, my therapist, started by gently massaging my neck and shoulder area. During the treatment, she used several mineral-rich alkaline skincare products, including a detoxifying zeolite and bentonite face mask that draws out impurities for clearer,…

When it comes to food, homemade runs rings around shop-bought – you control what goes in, you decide what gets left out – and that’s especially true with gluten-free cooking. Despite major improvements in alternatives to wheat-based flours in recent years, time spent in distribution centres and on supermarket shelves mean some pre-packed GF foods – bread, for example – end up tasting dry and powdery not long after you get them home. Little wonder then that, with so many Brits eschewing gluten, at least some of the time, cooking from scratch is often the answer. No one knows the benefits of following a homemade, GF diet better than chef Caroline Byron. At the age of 10, the ex model and author of new book Gluten Free, Naturally (Kyle Books,…

Wish you had more power? Former pro sprinter and strength and conditioning expert, Courtney Fearon, is here to help. Courtney, who’s a Nike trainer and coach at London’s high-end gym BXR (bxrlondon.com), works with elite athletes and professional sports teams to increase their performance, helping them improve their mobility, strength, timing, muscle endurance and technique. Courtney focuses on workouts that include intense and explosive training, performance enhancement and functional and aesthetic development. His coaching style incorporates transferable skill acquisition, which means the gains you make in strength, speed and aerobic capacity will transform your performance in all things physical. Need some extra oomph? Try the workout opposite. By training to get powerful, you’ll develop the type II (fast-twitch) muscle fibres that are explosive, and also give your body tone. Warmed…

Beginner: 2-3 rounds of 30 seconds of work and 15 seconds of rest Intermediate: 3-4 rounds 40 seconds of work and 15 seconds of rest Advanced: 4-6 rounds 60 seconds of work and 15 seconds of rest BANDED SIDEWAYS WALK Benefits: Works your glutes, hips and thighs, helping stabilise your hips and knees. Step into a band and loop it above your knees. In a semi squat, place your feet shoulder-width apart to create tension in the band (A). Keep the band taut and shift your weight from left to right by stepping sideways (B). Do 10 steps in one direction, then 10 steps in the other direction. BANDED REVERSE WOODCHOP Benefits: Improves your rotational power. Place your right foot on the band and hold the other end of the…

STARFISH CRUNCH The twisting motion zaps your obliques (that run down the sides of your torso) and your lower abs, as well as the six-pack muscles. This move also works your thighs and hip flexors. HOW TO DO IT ● Lie on your back with your arms overhead and your arms and legs both out wide, so your body forms an X shape on the ground. ● Engage your core to lift your legs off the ground a little, then crunch your upper body up (A). ● Lift your right leg straight up as you bring your left arm over your body to touch your right foot (B). ● Slowly lower back to the starting position, then repeat on the other side, bringing your right hand up to meet your…

NEW BALANCE FUELCORE AGILITY V2 £85; newbalance.co.uk ‘These felt like comfy slippers on my feet, but look good enough to wear outside the gym and – thanks to an odour-resistant inner – allowed me to go from rebounder class to bar without having to change my footwear. Result. The upper is available in three colourways, each made from engineered performance lace, which claims to offer durable foot support, but wasn’t enough to stop my feet rolling in or my toes poking through the material when I lunged forward. The shoe is well-ventilated and highly flexible, though – ideal for dance-based workouts. The sole offers impressive traction, but the shoes lack stability in some moves. You'll need to buy a size up.’ PERFORMANCE ✶✶✶ STYLE ✶✶✶✶✶ ADIDAS PUREBOOST X TR 3.0…

Q Why do men usually beat women in long-distance running races? A Men’s physique tends to bigger than women’s, with longer and larger bones, and greater muscle mass. This results in larger lung volumes, allowing more oxygen to enter the bloodstream. Men also have higher levels of haemoglobin than women. Haemoglobin is the constituent of the blood that carries oxygen from the lungs to the muscles, and having more means that there is greater capacity to get oxygen to the muscles to provide energy. On average, women have around 110g of haemoglobin per 1l of blood, compared with 150g per 1l for men. The heart plays a crucial role in pumping oxygen-rich blood to the muscles, but women’s hearts tend to be slightly smaller than men’s. This means less blood…

‘I was so shaky with dehydration, I dropped a whole bottle of water’ ‘I loved all sorts of sports when I was young – tennis, netball and particularly swimming. I used to swim for the school and do quite well. I was training about four times a week, but when I was 15, I got really muscular and, much to my horror now, I got really self conscious, and thought, “I don’t like the way it makes me look”. I also got incredibly nervous before races. One day, just like that, I stopped doing swimming races.’ COMPETITIVE SPIRIT ‘Nearly 30 years later, after not having done any competitive sports at all, I took part in a BBC Christmas Challenge, a bike race at the Manchester Velodrome. It was utterly mad.…

STAR LETTER INSPIRED TO HIKE Thank you for your inspirational article ‘Summer 2018’s Best Active Breaks’ (June issue). I’m always interested in the holistic approach to health, fitness and wellbeing in H&F each month. What better way to combine all these factors than to book an active holiday? We’ve taken your recommendations on board and are off to Zell Am See on a hiking holiday for a week of exploring the Austrian countryside. A couple of years ago, I cycled the Lon Las Cymru – the Welsh National Cycle Route – which also features. We had a wonderful time exploring the Welsh countryside. The sea kayaking in the Scottish Highlands looks very tempting too! Tracey Austin, by email GET ON YOUR BIKE Your article ‘Game On’ in the June issue…

Hooray, the tennis season is here! The long, warm days are perfect for outdoor racquet sports, so why not step out of the gym and shake up your routine a little? You’ll reap oodles of fitness and wellbeing benefits with this fun, full-body workout. Worried your skills aren’t up to scratch, or perhaps you don’t have anyone to play with? We can help with that! Read on to check out the great ways you can hone your skills and fitness while having a ball (excuse the pun). The body benefits Tennis offers an impressive total-body workout. Its stop-start nature makes it a perfect interval workout, building your stamina and cardiovascular fitness, while burning around 500 calories an hour. The average tennis player is said to cover three to five miles…

If your wok has been gathering dust at the back of your kitchen cupboard for the past few years, you could be missing out. Fast, healthy and offering endless variety, wok cooking seers in nutrients along with flavour, meaning you get maximum benefits with minimum effort. 'The wok is one of the most versatile, efficient, yet underused, tools in the kitchen,' says Caroline Hwang, author of new book Ready-to-Eat Stir-Fry (Hardie Grant, £12.99). ‘While mostly known for its ability to make an amazing stir-fry, it can also braise, steam, deep-fry, stew and poach, among other techniques.’ Wok cooking is the perfect way to whip up a quick meal. Take a few store-cupboard staples, such as soy and fish sauce, coconut milk, chili and garlic; combine with fresh veg, herbs and…

BREAKFAST ‘I have a shot of Symprove (symprove.com) first thing, then do a 10-minute workout before showering. For breakfast, I have Alpro plain yoghurt with VSL#3 probiotics (vsl3.co.uk) plus mixed nuts and seeds. At the weekend, I might enjoy smoked salmon and scrambled free-range eggs on sourdough.’ DRINKS ‘I have a freshly ground coffee in the morning with full-fat organic milk. During the day, I drink sparkling mineral water and have a glass of kefir. We don’t drink alcohol at home during the week, but at the weekends I’ll have Sauvignon Blanc.’ LUNCH ‘Lunch is very variable and depends on what’s going on in my diary. If I’m at home, I’ll make a salad or vegetable soup or I’ll buy one if I’m out. I used to have a sandwich,…

Periods are a fact of life. Menstruation affects half the world’s population and, on average, the modern woman will have 450 periods in her life. That’s approximately 3,500 days spent bleeding. Yet, it’s only fairly recently that attitudes to menstruation are changing. The new wave of feminism means women are talking openly about periods and vaginal health more than ever, and the market is responding with a revolution in products to help you take control of your cycle – from fem-tech (think period tracking apps and websites) to eco and kind-to-your body sanitary protection. ‘Menstruation is gradually losing its taboo status,’ says gynaecologist Dr. Tania Adib (adib.org.uk). ‘Women feel more comfortable talking about their periods. They’re more informed and quicker to seek advice. I’ve noticed, for example, that more women…

LITTLE M.A.C., £12 each; maccosmetics.co.uk M.A.C.’s new travel-sized bestsellers are a summer hit. Travel light with your fave shades of lipstick, lipgloss, pigment and mascara. JURLIQUE UV PROTECTOR, £27 for 50ml; jurlique.co.uk Stay sun-safe on the go with this hand-luggage-friendly, botanical-based SPF50 sunscreen that will nourish skin, too. PERCY & REED WONDER WASH SHAMPOO AND CONDITIONER, £12 for 2 x 50ml; percyandreed.com Safeguard hair from colour fade and sun dryness with this sulphate-free duo. You’ll get a gentle cleanse and long-lasting freshness.…

Neom Organics Real Luxury Body Oil, £35 for 100ml; neomorganics.com Just the product for helping you create a ‘spa-at-home’ feel for body and mind, this body oil from topnotch brand Neom Organics, contains antioxidant-rich vitamin E, safflower oil and inca inchi oil (the richest oil in omega 3), so your skin can’t help feeling super smooth and beautifully hydrated. Jojoba, rose and elderberry extracts also help ensure your skin is beautifully nourished. The heavenly scent is created by a complex blend of the purest possible essential oils, including lavender, jasmine and Brazilian rosewood, all expertly blended to help you feel calm and banish stress. Simply apply it after a relaxing bath or shower, then relax for a while – that’s an order! Also in the new range of…

Looking good on the beach doesn’t have to mean torturing your body with high-intensity workouts every day – a study in the American Journal of Managed Care found that even gentle yoga can be great for toning up and trimming down. Want to know why? It reduces stress, which decreases levels of cortisol, a hormone that’s commonly known for causing the body to hold onto fat. It’s also a great way of getting lean that involves lunging, squatting and pressing your way to a more defined physique. Julie Montagu (@juliemontagu), one of London’s top yoga instructors, agrees. ‘Yoga is such a great tool for getting a summer body because it seriously helps to tone muscles and is fun at the same time. 'It’s just as stimulating for the mind as…

Mobility is the buzzword of the moment. It’s the rehabilitative method du jour; the modern-day way to ease muscle tightness and boost sports ability. The problem? It’s got some of us flummoxed – just how do mobilising moves differ from age-old stretches? ‘Though they may appear to be the same, mobility and flexibility are very different things,’ explains Ali McKenzie, conditioning coach at The Foundry (foundryfit.com) and a former rugby professional. ‘Mobility refers to the strength for the full motion of the muscle; it’s the ability to control a limb through its entire range of motion.’ For example, you may be able to lift your leg high by supporting the move with your arms (that’s flexibility) but can you lift your leg high without any form…

1. TELL US ABOUT THE VERTUE METHOD ‘It’s a one-stop shop for all your health and fitness needs. I cover strength, flexibility and meditation, so it ticks all the boxes for keeping your body lean and flexible. Meditation tends to get a bit neglected, especially in the fitness industry, and it’s something that should be a part of everyone’s practice. It’s essential to keep the mind calm if the hormonal system is to be healthy. It all links, and I’m pleased that meditation is hitting the mainstream a bit more.’ 2. WHAT’S YOUR FOOD PHILOSOPHY? ‘Nutritional science can be quite contradictory, which is frustrating – one minute you should be eating spinach, the next it’s lettuce, or whatever. I think we need to understand nourishment and, particularly, what nourishes our…

‘Those with high levels of mindfulness are less likely to have high blood glucose’ MEDITATIVE MOVES Mindfulness is having a moment. The meditative action, which involves being truly present in each moment, is reported to help ease almost anything, from pain to depression. You can eat mindfully. You can work mindfully. And now, you can exercise mindfully – and it could hold the key to dropping the final few unwanted pounds. Case in point – one study printed in the American Journal of Health Behavior reports that those with high levels of mindfulness are less likely to have high blood-glucose levels, a factor which can contribute to weight gain. The trick is to be fully focused on your workout – and yes, this does mean unplugging from TVs and tunes.…

SOUND BITE ‘I try to be very strict about eating just for my skin and my body.’ Hailey Baldwin, model MINERAL MUST-HAVE Do you take vitamin D supplements? You may need to increase your magnesium intake. A review published in The Journal of the American Osteopathic Association found Vitamin D isn’t metabolised as efficiently without sufficient levels of this mineral in the body, and could even be making your arteries harder. The authors suggest taking vitamin D and magnesium together – try Healthspan Osteo Complete (£17.99 for 240 tabs; healthspan.co.uk) to get the two in balance. Food wise, Brazil nuts and almonds are great sources of magnesium (all nuts and seeds supply some), and you’ll find it in bananas, beans, broccoli and whole grains too. GUT-FRIENDLY SAUCE If you love…

GRIDDLED CHILLI PINEAPPLE, MIXED GREENS & MARIE ROSE Serves 4 ½ pineapple 2 tbsp olive oil Sprinkle of red chilli flakes 440g quinoa Salt, to taste 150g plant-based yoghurt 2 tbsp lemon juice ½ tsp sweet paprika Black pepper, to taste 2 baby gem lettuces Mixed greens and herbs, to taste 2 avocados, stoned and cut into quarters 1 Chop the pineapple into slices and marinate with olive oil and sprinkles of chilli while you cook the quinoa and set aside to cool. Once cool, add some olive oil to a medium pan and fry the quinoa until crispy. 2 Turn the heat to medium and dry out the grains, stirring to move them about the pan, and cooking the quinoa until it has turned a nutty brown and starts…

TOTM (The Time of The Month) sells organic, cruelty-free, biodegradable tampons, pads, liners and menstrual cups. From £2.70; totm.com. KIND Organic is the UK’s first clinically proven, nonirritating, organic range of sanitary protection for sensitive skin. It includes tampons, sanitary pads (for night and day) and panty liners. From £2.99; kindorganic.com. Natracare’s range includes sanitary products that are organic, chlorine-and plastic free, and biodegradable. From £1.99; natracare.com. ‘WOMEN FEEL MORE COMFORTABLE TALKING ABOUT THEIR PERIODS. THEY’RE MORE INFORMED AND QUICKER TO SEEK ADVICE’…

Breaking Mad, by Anna Williamson and Dr Reetta Newell (Bloomsbury, £8.99). In a nutshell: TV presenter and counsellor Williamson joins forces with clinical psychologist Newell to bring you a friendly guide to overcoming anxiety, stress and anything else preventing you living your fullest life. It includes straightforward guidance for before an important meeting, to help you beat insomnia, social anxiety, panic attacks and more. A nugget: Think about someone you admire and ‘borrow’ the traits you most respect. ‘Fake it, feel it, be it. It really works.’…

As you read this, Rochelle Humes is probably still buzzing from the unbeatable high of finishing her first London Marathon. The 29-year-old mother of two completed the Virgin Money-sponsored race as part of Team New Balance in just under five and a half hours and raised over £7,000 and counting for the Marathon’s Charity of the Year Teenage Cancer Trust. It’s impressive when you consider that, before starting to train, Rochelle was, in her own words, ‘the kind of person who couldn’t run for a bus’. So how did she go from novice to the owner of a finisher’s medal? ‘I DEFINITELY DON’T FIND RUNNING EASY, AND I’M NOT SURE I EVER WILL, BUT I’VE SURPRISED MYSELF BY HOW FAR I’VE COME’ Q What do you think most helped you…

The venue: It may be a beautiful place such as a deconsecrated church, or something simpler, such as a yoga studio. Hopefully, it will feel calm and quiet. What to bring: You may be asked to bring a yoga mat, although mats are usually provided. It could be a good idea to take an eye mask, warm socks and an extra blanket for added comfort. What to do beforehand: Make sure you’ve eaten a light meal so you’re not hungry. Don’t drink alcohol. What happens: You’ll usually lie down on yoga mats, probably with blankets and pillows to keep you warm and comfortable. There may be a short explanation of what’s going to happen or you may go straight into the bath, with the healer starting gently by softly striking…