Innholdsfortegnelse for August 2018 i Women's Fitness

Hands up who wants a bit of Tess Daly’s gorgeous glow this summer? She’s the queen of Saturday night TV and mum-of-two with a dizzyingly busy work and social schedule. And, in the flesh, we can confirm she’s just as radiant, fun and full of energy as you’d imagine. So just what is the secret of our ever-youthful cover star? Turn to ‘Long live Tess!’ (page 50) to learn how the down-to-earth presenter stays so fit, healthy and fabulous and steal some of her top wellbeing secrets. Also inside this issue, you can pick up beauty tips from Tess’s make-up artist who, along with other top industry pros, shares her expert advice for looking and feeling your best this holiday season, in ‘Your beach body kit’ (page 64). Get fit…

‘I like Jamie Oliver’s Simple Sushi Salad with all the amazing flavours of hot-smoked salmon, wasabi, ginger and soy sauce.’ Gail Simmons, Perth ‘I love a Vietnamese-style salad, with lots of herbs such as mint and coriander – it tastes so fresh!’ Ingrid Nilsson, London ‘BBC Good Food does a great Warm beet, chorizo and pear salad – delicious!’ Kiara Bawa, Birmingham ‘I like Middle Eastern flavours: tahini, tabouleh and halloumi with flatbread.’ Sam Hitchins, Chester…

IT’S TIME TO GO SLOW Tired of gasping for air as you try to bolster your workout results? Know this – exercise needn’t be done at a hard and fast pace to benefit your body. LIIT (or low-intensity interval training) is a growing trend on the fitness scene, and it’s all about performing exercises with the utmost precision to reap muscle-building rewards. Unlike HIIT (high-intensity interval training), which must be performed at maximal effort for short periods, LIIT involves doing strength moves with control and focus before taking a long recovery (think minutes, not seconds) and repeating the exercise. Experts are backing this workout modality because it involves lifting with perfect technique (so reducing injury risk) and not relying on momentum. You’ll also be keeping the muscles under stress for…

SOUND BITE ‘Post-workout, I’ll have a big breakfast— I love to make quinoa with egg whites, sautéed kale, sweet potato and a little avocado on the side. It’s so good – I could eat it every day.’ Olivia Culpo, model PASTA FANS REJOICE! Pasta is rarely thought of as waistline friendly, but new evidence suggests slimmers don’t need to shun it. All types of pasta (not just whole grain) have a relatively low glycaemic index (GI) – causing less dramatic increases in blood sugar and fat-depositing insulin than faster-releasing and more refined types of carbohydrate. In a recent study, published in the journal BMJ Open, that reviewed over 30 trials involving the carb-consuming habits of almost 2,500 people, those who ate pasta in place of other starchy carbs such as…

RASPBERRY, BANANA & AVOCADO SMOOTHIE Serves: 2 1 punnet (2 handfuls) raspberries 1 banana, peeled and broken into pieces 1 avocado, flesh only 300ml cold buttermilk or plain yoghurt 2 tbsp active manuka or other runny honey 1 tbsp toasted muesli or bran flakes (optional, but it gives it great body) 1 glass ice cubes 1 Place everything in a blender and blitz for 20 seconds. Taste and add extra honey or ice as needed. PEAR AND KIWIFRUIT LASSI Serves: 2 2 pears, peeled, cored and cut into chunks 4 tbsp maple syrup or honey Zest and juice of 1 lemon 200ml water 3 kiwifruit, peeled and cut into chunks 600ml thin plain yoghurt 2 handfuls ice cubes 1 Place the pears, maple syrup or honey, lemon zest and juice…

Dr Susan Mayou, Consultant Dermatologist at the Cadogan Clinic, London ( cadoganclinic.com ) ‘Sunburn occurs when UV radiation from the sun damages the skin’s DNA and leads to cell death. Getting sunburnt just once every two years can triple your chances of skin cancer, according to Cancer Research UK. If do you get burnt, take a cool shower or apply a cold compress to reduce inflammation, hydrate your skin with moisturiser – aloe vera is effective and anti-inflammatory. Avoid further sun exposure. It can take weeks for the skin to heal and re-exposure will only cause further damage and delay cell repair. Sunburn can cause dehydration, too, so drink plenty of water and fluids and avoid alcohol. Resist the urge to peel away flaking layers of dead skin…

BARE MINERALS 16-HOUR FULL COVERAGE CONCEALER, £23 for 2.5g; bareminerals.co.uk Conceal dark circles and blemishes with this waterproof, long-wear formula. Raspberry seed oil helps hydrate skin. GEORGE POOL PARTY WATERPROOF MASCARA £4 for 12ml; asda.com Tested on a swim, this mascara really didn’t budge. Top marks for results, long-lash effect and affordability. LORD & BERRY CREAM BLUSH, £22 for 9g; lordandberry.com A gorgeously creamy oil-based blush that offers a water-resistant barrier so it’s rain proof and splash proof and blends seamlessly into skin.…

1. Invest in a reusable water bottle – preferably a steel or glass one that doesn’t contain any plastic. 2. Opt for workout gear that doesn’t contain plastic fibres, such as polyester. Plastic fibres shed microfibres every time you wash them. Choose natural fibres such as organic cotton, wool, silk, bamboo and Tencel. Check out brands such as People Tree (peopletree.co.uk), Thought (wearethought.com) and Bam (bambooclothing.co.uk). 3. Buy trainers that contain recycled plastic, such as Ecoalf (ecoalf.com) and Adidas Ultraboost X Parley shoes (adidas.co.uk). 4. Wash your gym gear in a bag that catches plastic microfibres before they enter the water system Try Guppy Friend washing bags (£24.95; boobalou.co.uk).…

Q How can I achieve a natural, beach-proof make-up look? Top celebrity make-up artist, Aimee Adams ( aimeeadams.format.com ) ‘First off, that typical Instagram face with full-coverage foundation just isn’t going to work in hot, sweaty climates – you’ll really struggle to keep it from sliding off your face! Less is more – the key is to get your skin looking amazing so you don’t have to wear so much make-up. I recently discovered the travel-sized, battery operated 1. Foreo Luna Play Plus Sonic Face Cleanser (£39; foreo.com), and it’s changed my life. I suffer from breakouts and will get up at 4am to cover them up, but since using it for one minute, twice a day, I’m now able to go foundation-free. You need to avoid sunning…

1 SKIPPING Skipping is a fantastic cardiovascular workout, fitness booster and fat-burner, so I love to incorporate it into my workouts. Choose a skipping rope that’s the right length for your height and go for one that has some weight to it. ✢ Warm up with some skipping, then do 30 seconds of skipping in between each exercise (or jog on the spot if you don’t have a skipping rope) and take a 15-second rest each time before you move on. 2 SUNDIAL LUNGE This move involves a series of lunges in a ‘round-the-clock’ movement ✢ Stand tall with your core engaged. Lunge forwards with your right foot and lower until your right knee forms a 90o angle. Make sure your front knee is directly above your ankle (A). Driving…

Stockists Adidas adidas.co.uk Beats beatsbydre.com Ellesse ellesse.co.uk Harvey Nichols harveynichols.com Lelloue lelloue.com Marks & Spencer marksandspencer.com Monreal London monreallondon.com My Gym Wardrobe mygymwardorbe.com O’Neill oneill.com Reebok reebok.co.uk Saucony saucony.co.uk Sweaty Betty sweatybetty.com The Sports Edit thesportsedit.com…

Leading veg: What’s lingering in your fridge? What’s in season? Make it special by shaving, roasting or adding smokiness by charring. Filling base: How are you going to make your salad hearty? Noodles? Couscous? What you add here will guide your flavours. Contrast: Throw in something unexpected, a tangy pickle, a salted aged cheese, a surprising pop of sweetness from a torn Medjool date. Texture: Add crushed seeds, a scattering of toasted nuts. Have a play with toasting whole spices to awaken their aroma. Dressing: Make it memorable. A vibrant mix of chilli, fish sauce and lime can elevate a dish.…

STANCE OXYGEN SOCKS £14.99; stance.com ʻStance isn’t shy when it comes to colour and standout and, with Rhianna designing a lifestyle line, for example, there are some amazing looks. I tested the Stance Oxygen with 200-needle count stitching paired with a reinforced heel and toe and plenty of durability and comfort. The breathable socks slip on and off with great ease, and the mid-calf length helps reduce the risk of cramp, thanks to targeted compression. They boast anatomically correct designs for the left and right foot, there’s a reflective logo for visibility and you won’t lack choice when it comes to designs. Longer, over-the-calf and nearly "invisible" in-trainer styles are also available.’ PERFORMANCE ✶✶✶✶ STYLE ✶✶✶✶ FIT ✶✶✶✶ KARRIMOR RUNNING SOCKS £11.99 (2 pack); sportsdirect.com ʻTesting anything on a race…

ON RUNNING CLOUD EDGE £130; on-running.com Enjoy plush, breathable wool, a vegan leather heel cup and seamless support structures plus a supercomfy terry tongue in this sleek-looking running shoe. PRIME MEAT BARS £24.99 for 12; primebar.co.uk These tasty, all-natural, savoury protein bars are made with grass-fed British beef and were created by two ultra-marathon runners who wanted a less sugary bar to aid recovery. 1000 MILE BREEZE SOCKS £12.49; 1000mile.co.uk Help keep blisters at bay in the heat, thanks to the cooling NILIT® BREEZE fibres and double-layer construction of these super-comfy socks.…

STAR LETTER ENERGY BOOST I enjoyed reading your informative feature ‘Recharge your Energy’ (July issue) as I was eager to learn how I could boost my reserves. I’d love summer 2018 to be the best one ever. One way I can make this happen is to cultivate an awesome body and mental energy to help me accomplish what I want to do. Brilliant tips, such as scrapping to-do lists, shifting focus, reducing TV time, looking after my liver, having a life’s purpose and creating a morning ritual, will help create a new, energetic me! When these elements are in sync, each action, each day will fuel the next. Thank you for such a motivational article. Jessika Cooper, Devon STICKING AT IT Thank you for your brilliant article ‘Run like Rochelle’…

1 Run up, then do wide and narrow squat jumps on the way down – do a narrow squat one step, jump down to a wide squat on the next step and so on. 2 Run up, then start at the top facing sideways. Have one leg on the top step and the other on the next step down with feet in line. Lower into a squat. Then do a lateral leg raise with the lower leg. Place it back down into the squat again, then shuffle down one step with each leg and repeat. Keep low the whole time. Do it facing the other way next time. 3 Run up, then start facing sideways in a deep lunge with both legs on the same step. Jump down, landing in…

◆ Ugly Lemon & Lime £3.99 for 6 x 330ml cans; tesco.com Made only with carbonated water, natural flavourings and citric acid, this thirst-quenching fizzy drink proves that’s all you need to create zing and flavour. ◆ Green Cola £3.59 for 6 x 330ml cans; ocado.com If you’re craving a cola, this diet version is a good bet. It’s sweetened with natural stevia and a touch of sucralose rather than aspartame, and contains caffeine sourced from green coffee beans. ◆ Aqua Libra Raspberry and Apple £1 for a 330ml can; tesco.com This is sparkling water infused with delicate natural raspberry and apple flavourings and just the tiniest squeeze of lemon juice. There are fewer than 3 calories in a can.…

RASPBERRIES The high anthocyanin content of raspberries may help reduce inflammation that leads to heart disease, reducing your risk of heart attack by 32 per cent, according to Norwich Medical School. AVOCADOS Avocados contain more potassium than bananas (14 per cent of your RDA per 100g) and are filled with heart-healthy fats. A 100g serving also contains 20 per cent of your daily folate needs. PEARS You can cook the pears up to three days in advance and keep them in the fridge. Try replacing the kiwifruit with a peeled banana, mango or fig if they’re in season.…

Every year, the Natural & Organic Awards Europe recognises the best, new health and beauty products to hit our shelves. From the latest superfood supplements and herbal remedies to organic skincare treats and innovative healthcare products, there’s always a wealth of exciting new finds. Here’s our pick of this year’s award-winners to hunt down next time you’re shopping. BEST NEW ORGANIC PRODUCT 1. Viridian Organic Wild Chaga & Raw Cacao, £29.05 for 30g; viridian-nutrition.com This nutrient-dense and earthy drink contains potent wild Nordic chaga extract and flavonol-rich cacao from the Peruvian rainforest. Chaga, a wild mushroom growing on birch trees in cold climates is said to have a myriad of health benefits, from antiviral and anti-inflammatory properties to inhibiting cancer cell growth, increasing the production of immune cells…

This month we look at A Beginner’s Guide to Being Mental: An A-Z, by Natasha Devon (Bluebird, £12.99). In a nutshell: Here Natasha Devon, MBE, combines personal experience, expert opinion and a decade of educating others about emotional wellbeing to demystify the stigma surrounding mental health. From anxiety, body image, gender issues and stress, to Zero F*cks (the art of high self-esteem), this is a witty, insightful guide. A nugget: ‘Ask “Is it in your brain or your mind?” Your mind, your brain’s metaphysical counterpart, is the essence of you, and yours to change according to your will.’…

‘The great thing about having pets is you have to be out in all weathers. It might be cold and rainy, but once you wrap up warm and get outside, everything else disappears from your mind. You can’t help but be mindful when you’re in the great outdoors.’ ‘I’ve really got into skipping at home in the morning. It’s a brilliant wake-up call, raises the heart rate and gets my endorphins going. I like to think of it as an internal MOT for my body.’ ‘Breakfast is my favourite meal as it sets me up for the day. I love Greek yoghurt with blueberries, honey and granola. Or wholemeal toast with banana and honey – my trainer told me this is a good power breakfast.’ ‘I’ll share a bottle of…

1. Choose a beach and check online to see whether any clean-ups are planned there. If not, organise your own. First, contact the beach owner (often the local council) to get permission and advice on where to leave the rubbish you’ve collected. 2. Plan your event for about four hours after high tide and not on an incoming tide. Check tides4fishing.com/uk for tide times. 3. Do a risk assessment for your beach. Visit the Marine Conservation Society’s website (mcsuk.org) for tips. 4. Advertise for volunteers and set up an online sign-up page, advising people to bring water, food, sun cream and thick/ gardening gloves. 5. On the day, bring your risk assessment for your beach, pens and paper to record the litter collected, bin bags and any other litter-picking equipment…

Best for… zero stains Isle of Paradise’s Self-Tanning Water (£18.95 for 200ml; isleofparadise.co.uk) contains colour-correcting technology to reduce redness. Available in three shades, this 100 per cent vegan and organic clear formula won’t stain, smell or streak. Packed with vitamin C, avocado, chia seeds and coconut oil, it’ll leave skin feeling hydrated. Best for… a buildable tan The revolutionary, streak-free formula of NKD SKN’s Pre-Shower Gradual Tan Lotion (£13.95 for 150ml; nkdskn.co.uk) is ideal if you haven’t attempted fake tanning before. Simply apply the lotion (which contains organic ingredients) 10 minutes before showering, wash off, then watch a natural glow develop over the next few hours, with no smell! Use every day to build colour gradually. Best for… organic fans Dr Organic’s Moroccan Glow Medium Self Tan Mousse (£14.99 for…

Do you work out like a maniac before your holidays, then flop onto a sun lounger for the duration of your break? Nothing wrong with that, but your summer escape can actually be the perfect time to breathe new life into your workouts, letting the sunshine and your new surrounds inspire you and introduce you to fun, different ways of exercising. ‘I often find I exercise more when I’m away because I have more time, am less stressed and have access to great locations, like the beach, new bike trails or fantastic coastal walks,’ says celeb trainer Holly Davidson PT, yogi to celebs including Kate Moss, and author of new book Active – Workouts that Work For You (Kyle Books, £14.99). ‘Walking, running or hiking are all great ways to…

Not jetting off somewhere exotic? Get the sunshine benefits by working in some outdoor exercise this summer. Davidson always recommends clients do one of their regular workout sessions outdoors. ‘They tell me they love the fact it’s always different – the views, the seasons, the sounds. It’s invigorating and makes them feel calmer,’ she says. ‘I’ve always loved exercising outside, and often run round my local streets and take my workouts to the park. Being in the fresh air and having a connection with nature – whether it’s drizzling rain or bright sunshine – always melts away my stress, and I come home feeling energised and happy.’…

SHORT AND SWEET Animal Cathy Cross Shorts, £45; animal.co.uk SURE FOOTED Keen Evofit One Sandals, £99.99; keenfootwear.com SEA LEGS Seafolly Bali Hai Full Length Legging, £70; houseoffraser.co.uk TANKED UP Monreal London Racer Tank, £115; monreallondon.com SOLID SUPPORT O’Neill High Impact Bra Sport Top, £39.99; oneill.com CAP IT OFF Patagonia Duckbill Cap, £25; eu.patagonia.com BAG IT UP Roxy Colour Your Mind Sport Duffle Bag, £45; roxy-uk.co.uk WE LOVE These water-repellent, fast-drying sandals have a sock-like, second skin fit for amazing comfort, support and flexibility.…

Miller Harris Rêve de Verger Scented Candle, £45 for 185g; feelunique.com Rêve de verger means ‘orchard dream’, and this candle has been created to evoke the scent of the sun setting on a pear orchard, complete with hay, rose and peony. Just what we need after a stressful day in the big smoke – sit back, close your eyes and daydream about a warm, rural summer evening. Just feel your worries evaporate… Made with a blend of mineral and natural waxes, the candle has an impressive burn time of 40 hours, so you can revisit your relaxed state many times. Other scents in the collection include the beautifully fresh and leafy Cassis en feuille – the perfect energy boost; the spicy, smoky and exotic L’Art de fumage for…

• Emma and family flew to Geneva, hired a car at the airport and drove to the resort (it took around four hours to drive there with a break at Lake Annecy en route). They stayed in the 5* Radisson Blu Manoir Savoie serviced apartments. Stay at least five nights in the village and you can choose three activities from the following for free with the Outdoor Card: fitness & aqua-gym; half-day hikes (adults and kids); mountain biking beginner sessions for children aged 8 to 12; archery. Visit arc1950.com.…

Toned arms are at the top of many women’s fitness wishlists, especially at this time of year, when our limbs are on show more often. But how do you achieve this seemingly elusive goal? ‘You need some muscle gain as well as some fat loss,’ says Charlotte Clarke, a Level 3 personal trainer and fitness instructor at FRAME fitness studios (moveyourframe.com), plus a fitness model and bodybuilding bikini competitor. To help you in your quest, Charlotte’s come up with the circuit opposite, which works your upper body and core and is inspired by the Frame Lift class. ‘We keep the repetitions high to build muscular endurance and tap into the muscle building/toning zone,’ she says. How do you know how much weight to lift? ‘Play with the weight – you…

Love running? Maybe it’s time to add a new challenge into the mix this summer, and strengthen your whole body in the process. ‘Triathlon is such an all-encompassing sport,’ says Ironwoman Lucy Charles. ‘The swimming will help strengthen your upper body, while the cycling and running elements help build lower-body strength. You can develop muscle, build core strength and tone your body all at the same time. Just make sure that all elements are covered equally in training,’ she says. Here are her tips for success. BIKE •PREPARATION ‘Knowing and trusting your kit is important. I swear by a power meter in my cranks – it gives me all the numbers I need to see, such as how many watts I’m generating. It means I can make sure I’m not…

This month, Jessika wins an outfit from Tikiboo activewear, worth over £100. The quirky Candy Skulls Leggings, £35.99, are one of our favourite patterns, with pink Mexican-style skulls blended with pastel candy colours – the perfect combination of feminine yet edgy! These leggings are breathable and designed to improve circulation while you’re training, plus the high-waist fit is super flattering on all body shapes. When paired with the Candy Skulls Sports Bra, £24.99, and the Candy Skulls Gym Bag, £39.99, you’ll definitely stand out from the crowd. In Tikiboo we can guarantee that your clothing is as bright and energetic as your workout! tikiboo.co.uk.…

‘I wake up around 7.30am and have a glass of lemon water to cleanse my system. Then I check my emails and head to the gym to do fasted cardio as it works best for my body. I spend two hours working out, but mix it up as it can be sterile otherwise. If the weather’s good, I’ll head out to Epping Forest for a workout and take my skipping rope. Being in nature helps me push my endurance more and the psychological effects are better too. If the weather’s bad, I’ll do a Spin or circuits class instead. I prefer group training, and always make sure I get a full-body workout. ‘Around 11am, I go home and have an organic green juice or smoothie with almond milk, dates, peanut…

PERK!ER PEANUT QUINOA BAR, 99p for 35g; perkier.co.uk Peanuts, creamy peanut butter and quinoa puffs combine to give a chewy bar, high in slow-release energy, fibre, vitamin E and 6g vegan protein. NATURYA ORGANIC SEED SUPERBAR, £1.99 for 40g; ocado.com This tasty new bar boasts eight superfoods, including hemp, chia and maca, 9g of plant protein and half the sugar of most other bars. BOUNCE RED BERRY PROTEIN BREAKFAST BAR, £1.29 for 45g; ukbouncefoods.com Tasty, chewy and crunchy, with cranberries, blueberries and sour cherries, plus creamy cashew butter, 9g protein, 6.7g fibre .…

Every day, deep inside your body, a biological process whirrs away, restoring and rejuvenating your cells to keep them healthy and full of energy. Toxins are removed, waste products are recycled and any remaining damage is repaired. As we become older, this magical process, called autophagy, becomes less effective and we start to see the first signs of ageing – lack of energy, fine lines and wrinkles, brain fog, weight gain… But scientists are discovering that it’s possible to re-activate autophagy and potentially slow down ageing. In 2016, Japanese scientist Yoshinori Ohsumi won the Nobel Prize for research into the mechanisms of autophagy, which has led to a new understanding of diseases such as dementia and how they might be prevented. Pharmaceutical companies are racing to develop drugs to stimulate…

BE SUN SMART How do you choose your sun cream? Research by suncare brand Soltan says 51 per cent of us choose according to SPF only, whereas experts and NHS guidelines recommend we look for a UVA rating too, as SPF only protects against UVB rays. A UVA star rating or UVA symbol in a circle on the packaging means it will help protect skin from permanent damage such as increased skin-cancer risk, dark patches, loose skin and premature ageing. Soltan Once 8hr Protect Spray SPF50+ (£10 for 200ml; boots.com) offers five-star UVA protection. Or, for holistic defence, Hello Day Sun Prime (£24 for 30 capsules; hello-day.com) contains carefully selected amino acids, vitamins and minerals to help protect skin cells from sun stress. CELEBRITY CORNER ‘The Instant Effect Eye Mask…

You can only watch with admiration as Tess Daly poses up a storm for our H&F cover shoot. It’s not just her sparkling eyes, dazzling smile and glowing skin that are alluring. Or the way she moves so gracefully and naturally for our photographer (something that should come as no surprise considering she’s spent the last 32 years professionally working the camera after being model scouted at the age of 17). It’s her energy – boundless, enthusiastic and infectious – that’s so captivating to be around. As we break for lunch and Tess joins the team around the dining table to eat – soon passing on her tips to make the perfect homemade chicken burger (she’s a ‘total foodie’, but more of that later) – it’s confirmed that she’s funny,…

Best for… outdoor workouts Sweat proof and waterproof, the protective veil of Shiseido’s WetForce Clear Stick UV Protector with SPF50+ (£27 for 15g; escentual.com) becomes even stronger when it comes into contact with water and perspiration. Best for… moisturisation The super-light, quickly absorbed formula of Vichy’s Ideal Soleil Hydrating SPF 30 Solar Protective Water (£19 for 200ml; vichy.co.uk) has added hyaluronic acid to plump the skin and keep it deeply hydrated. Best for… sensitive skin The chemical-free, vegan-friendly, mineral formulation of Organii’s SPF 30 Sun Cream (£21.95 for 125ml; pravera.co.uk) offers a gentle but effective alternative to chemical-based sun creams so you can avoid skin irritation. Best for… plant-based  protection Green People’s Scent Free Sun Lotion SPF 30 (£22 for 200ml; greenpeople.co.uk) has a base of soothing aloe vera packed…

Wear the right clothing: wicking fitness clothing is lightweight, breathable, keeps you cool and is easy to pack. If you’re in a very hot country, find cool places to exercise in. Avoid the harsh midday sun. Exercise early morning or late afternoon/evening. Cover your head to prevent sunstroke, protect your skin from the sun and wear SPF. Stay hydrated. It’s easy to overheat and become dehydrated when you exercise outdoors in the summer, so take a full water bottle with you.…

H&F writer Gabrielle Nathan tries a bikini-body beauty treatment. What? Bikini Facial, £150 for 45 minutes. Where? Bea Skin Clinic, Crawford Street, London (and Beckenham, Kent); biancaestelleaesthetics.com. ‘I’m not usually body-conscious, but my bikini line, with its bumps, ingrown hairs and patches of discolouration, knocks my confidence when I wear swimwear. But not this summer. Before my Bikini Facial at Bianca Estelle’s Marylebone Clinic, I'm nervous about the steaming, sloughing and squeezing – but this facial-for-down-there doesn’t include heat or extractions, just pampering and serious exfoliation. ‘Following a brief discussion about my depilation methods (allow at least 48 hours after waxing and before you hit the pool or beach), I lay on the therapy bed in my knickers. Therapist Sarah put me at ease, covering my lower half with a…

Jessica Elliot Dennison is a cook and stylist who divides her time between London and Edinburgh. Self-taught in the kitchen, before spending her time cooking for books, magazines and TV, she worked for several years in marketing as part of Jamie Oliver’s retail team. It’s little surprise then that being surrounded by such an inspiring group of people led Dennison to venture out on her own with new book Salad Feasts: How to Assemble the Perfect Meal (Hardie Grant, £16.99). In her book, she shows us numerous ways humble salad ingredients can be incorporated into a hearty meal or show-stopping dish. Key to her cooking method is following your instincts and developing your own culinary talent. Rather than flick past a recipe if you don’t have the exact ingredients, Dennison…

Want to tone up for your summer holiday? Read on! In our exclusive two-part series, we’ve joined forces with yoga guru Julie Montagu to show you how to flow to a fitter body. You won’t find many restful poses, such as savasanna, here, so be prepared to work hard. ‘The more you ramp up the intensity of your flow, the more calories you’re likely to burn. If you turn up the heat or opt to do hot yoga, you'll blast even more kilojoules,’ says Montagu. Last month, Montagu revealed a challenging eight-move sequence that worked your entire body and set you well on your way to a toned physique. This month, it’s going to get a bit tougher, with more advanced poses that will really challenge your muscles. ‘The best…

TIP-TOE PLIÉ SQUAT This move works your thighs, calves, core and bottom, plus boosts your balance and stabilising muscles. Practise the movement without a weight first. HOW TO DO IT • Stand tall with your feet just over shoulder-width apart, toes turned out slightly and core engaged. Place a light barbell on your shoulders and hold it tightly to help contract your core and upper-body muscles (A). • Push up carefully onto your toes, get your balance, then push your hips back to lower into a squat, still on your toes (B). • Hold for a couple of seconds, then push back up through your toes and squeeze your bottom as you stand.…

Q Should I try to copy the elite Kenyan runners’ style to help me go faster? A People tend to think everyone’s innate way of running is optimal, so doesn’t need to be changed. The accepted belief is that the way each runner moves is shaped by their unique anatomy and physiology and therefore their form should not be tampered with. By some sort of magic, each runner’s brain is supposed to know how to produce a gait pattern that will lead to the fastest 5K or marathon, the lowest risk of injury and the best economy of movement. But I believe we can be taught how to improve our running style. Take the Kenyan elites: they’ve traditionally grown up running barefoot. Researchers from Harvard have pointed out that barefoot…