Innholdsfortegnelse for November 2018 i Women's Fitness

Got the post-holiday blues? We’ve packed this issue full of fun ideas and inspiration to reignite your body and mind for the new season ahead. If the autumn weather always sends your workout motivation plummeting, we’ve got just the thing to pick you back up – a super-speedy, re-energising workout that feels like a blast of sunshine, from Californian fitness duo, The Tone It Up girls. Turn to ‘Reset your Body’ (page 18) and feel your mood soar! The change of season can be the perfect opportunity to review your fitness regimen and try something different. In ‘My power workout has transformed my life’ (page 58), three women, including singer Kate Nash, reveal how an unexpected fitness discovery has led to newfound happiness and career success. Also inspiring us this…

This month, Georgia wins a Lowe Alpine Women’s Aeon 25 Rucksack, worth £90, from Cotswold Outdoor, an ultra-lightweight daypack designed specifically for women. It has an adjustable hip belt so you can dial in the fit and a large front pocket – perfect for things you want to easily grab. All in-store experts at Cotswold Outdoor are expertly trained in how to correctly fit and adjust rucksacks. They run through five stages, including assessing shoulder straps and adjusting the back length for maximum comfort. In addition, they can advise on how best to pack your rucksack for ideal weight distribution. See the range at cotswoldoutdoor.com.…

Matt Bolam, Operations Training Manager for Speedflex UK and Ireland; speedflex.com ʻLooking for a HIIT workout with without injury risk? Choose a no-impact session such as Speedflex. The machines you work at use hydraulics, so the harder you work, the more they resist. As the lever arm only moves when you push it, you have to apply force through an entire exercise, so more muscle groups are used and more calories burned. Try 30- or 45-minute themed sessions, suitable for all.’…

At the end of a long day, a simple bowl of goodness is sometimes all we crave. Buddha bowls – wholesome one-bowl meals packed with an assortment of nourishing, flavourful ingredients – are just the ticket. Easy to prepare ahead or whip up from store-cupboard staples and a few fresh ingredients, they provide comfort and nutrition in equal measure. And, it’s now, with the change of season, that the Buddha bowl really comes into its own. ‘Once the cool chill of early autumn enters the air, I feel a distinct shift in the foods I crave,’ says Kelli Foster, author of new book Buddha Bowls: 100 Nourishing One-Bowl Meals (Quarto, £14.99). ‘Fresh salads and light, herb-filled meals give way to smoky roasted veg, warm spices and hearty grains. A mingling…

BEETROOT BIRCHER MUESLI Serves: 6 150g porridge oats 1 medium beetroot, peeled and grated 75g dried cranberries 300ml fresh apple juice 2 apples (such as Cox or Braeburn), cored and grated 4 tbsp natural yoghurt, plus extra to serve 150g blackberries Ground cinnamon, to serve 1 Combine the oats, grated beetroot and dried cranberries in a bowl. Stir in the apple juice, then cover and chill in the fridge overnight. 2 The next morning, remove the bowl from the fridge and stir through the grated apple and yoghurt. 3 Divide between serving bowls and top with an extra spoonful of the yoghurt, a handful of blackberries and a pinch of cinnamon.…

BREAKFAST ‘I get up early and eat breakfast to set myself up for the day. I’ll have porridge with almond milk, berries and banana, with honey and nuts. The fibre in the oats and the berries are good for gut health, which also helps brain power. Or I have avocado on wholegrain toast with eggs and sometimes smoked salmon. I’m really interested in nutrition – I’ve struggled with mental health due to injuries and food helped my recovery. Also, my parents went on a healthy eating kick which forced it on me a bit! I wait for breakfast to settle, then do a half-hour cardio session, followed by foam-roller and core work.’ LUNCH ‘If I’m at home, I like to cook from scratch so I know what’s in my food.…

• Neal’s Yard Remedies Complete Wellness (Dorling Kindersley, £25) How to make natural remedies – from tinctures to aromatherapy – for 170 common ailments, plus tips for staying well. • Gross Anatomy by Mara Altman  (HarperNonFiction, £9.99) Hilarious and thought-provoking book by the US comedian on why we women see and treat our bodies as we do. • Aroused by Randi Hutter Epstein (W.W. Norton, £19.99) Fascinating anecdotes and the latest research are woven together to throw light on everything hormonal, from its effect on your weight to new treatments for cancer.…

GET A SKIN HIGH It’s being hailed as the latest wonder oil for your health, but the beauty credentials of CBD oil are worth taking notice of too. ‘CBD (from the cannabis plant) shares part of the“fingerprint” of our genetics,’ says Roby Zomer, co-founder of MGC Derma, ‘making it an element that works with your body instead of merely being placed on it – giving your skin the protection it needs.’ To revive your complexion, protect against UV rays and reduce scars and inflammation, try MGC Derma CBD Active Firming Anti Ageing mask (£70 for 50ml; harveynichols.com). Or smooth on Cannabliss Organic Bliss Body Oil (£68 for 130ml; feelunique.com), to balance out skin with full-spectrum hemp oil and Korean herbs. CELEBRITY CORNER ‘I’m very loyal to iS Clinical Active Serum…

Some women can never have too many strings to their bow, and Fleur East is definitely one of them. If the former X-Factor star wasn’t busy enough working on her new music due out this October, the singer, songwriter, dancer, rapper, fashion designer, model and charity ambassador is now adding personal trainer and fitness entrepreneur to her list of many talents, with the launch of her new W8 gym (from £99; w8gym.com) – a nifty and ingenious ‘gym in a box’ concept – set to take on the workout world. Not to do things by halves, Fleur is posting instructional and inspirational workout videos daily to social media and the W8 gym website to spread the word and, when we spoke to her, she was soon to headline September’s Fitliving…

'THE TRAINERS TAUGHT ME DISCIPLINE, FOCUS AND NOT TO GIVE UP' ‘I lost my dad 13 years ago and didnʼt deal with it very well. I threw myself into my career in events and marketing – it was my absolute priority before anything. I loved my job – it was my dream, or so I thought… ‘Things started to go downhill. Over the last three years of it, I gained a ridiculous amount of weight. Marketing is a very sociable industry and drinking was a big part of the working culture, so it was easy to make poor choices and form bad habits. Slowly, I realised I wasn’t happy. ‘Really, my work was a way for me to numb the pain for what I now realise was a huge sense…

Adidas adidas.co.uk Asos asos.com Lorna Jane lornjane.co.uk Manduka manduka.com/eu/ My Gym Wardrobe mygymwardrobe.com Nike nike.com Nike Swim sportsdirect.com Silou siloulondon.com USA Pro usapro.co.uk Physical Company physicalcompany.co.uk…

Need a reason to eat less meat? Try this. Transitioning to a more plant-based diet is so good for you it could reduce global diet-related mortality by six to 10 per cent. It’s good for the planet too, capable of reducing greenhouse gas emissions by a whopping 55 per cent. So reads Brian Kateman’s introduction to new book The Reducetarian Cookbook – 125 Easy, Healthy, and Delicious Plant-Based Recipes for Omnivores, Vegans, and Everyone In-Between (Center Street, £16.99), a practical guide to realistic, affordable, varied and delicious plant-based meals. Even for avid meat lovers, Kateman’s research is sobering – the average American eats 2,000 land animals in their lifetime, meaning more than nine billion animals will be factory farmed as a result (and you can bump that figure up to…

‘Once you’ve finished the workout, walk around the gym/house for two minutes to let your blood circulate,’ says Roberts. ‘Then lie on your back and close your eyes. We rarely take any time to relax and think. Training should always be a mix of fast and slow moves and of mindfulness. Think about what you’ve just done, give yourself a pat on the back and remind yourself that by pushing your body today, you're showing it love and allowing yourself to be the fit, active, coordinated and capable athlete you’re designed to be. Well done.’…

Not everyone wants to compete against virtual friends via the latest app while cycling at home – some of us are happy just peddling away to our favourite reality TV show! Whether you’re looking to spend £200 or £2,000, read these tips to find the right bike for you. 1 Look for a bike that comes with height- and width-adjustable seat and handlebars – essential for a safe and comfortable ride. Cheaper bikes often come with harder seats, but you can always buy seat covers with extra padding. Look for pedals with toe clips or straps to keep your feet from slipping. 2 Make sure your bike offers various levels of resistance, so you can work harder as you get fitter. Resistance comes in many forms, with some much noisier…

1. HOW DO YOU JUGGLE WORKOUTS AROUND YOUR JOB? ‘I get up and go out for a run or fitness class first thing, so there’s less opportunity to talk myself out of training over the course of the day. But if I’m really busy, I don’t put pressure on myself to work out. I’ll avoid booking fitness classes as I don’t want to feel guilty if I don’t turn up. Instead, I’ll do little things around the house such as bursts of skipping, wall-sits while brushing my teeth, push-ups against the kitchen side while the kettle’s boiling and planks while I’m watching TV.’ 2. HOW DO YOU FUEL YOUR WORKOUTS? ‘I don’t stress out about food too much. If you do a workout, you deserve to eat! I’ll have a…

STAR LETTER BEATING BOREDOM I really appreciated your 10-minute tone-up article ‘Core control’ (October issue). Sit-ups are one of the first exercises that come to mind for abdominal training, but I’m tired of doing the same exercises over and over again. After reading this article, I realised there are many exercises that can help me reach my goals without getting bored or placing unnecessary stress on my spine. The core-control moves are a safe and effective way of challenging my abs, and I’ve been doing them every morning before work and feeling the benefits already. And I love the fact that no equipment is needed other than a mat. Thank you so much. Georgia Webb, Clywd, Wales GO SMOOTHIES! ‘Return of the Smoothie’ (October issue) was a great feature. I’d…

SOUND BITE ‘It’s about being sensible and eating what you want, but only to the point where you’re not stuffed… and just being kind to yourself.’ Katharine McPhee FASTING MADE EASY If you like the benefits of intermittent fasting but find the 5:2 diet too hardcore, the 16:8 version could be for you. Simply requiring you eat your day’s food in an eight-hour window (with no calorie restrictions) it’s been shown in a pilot study to help people lose weight. Researchers at the University of Illinois at Chicago asked 23 obese people to eat any type and quantity of food between 10am and 6pm. For the remaining 16 hours, only water or calorie-free beverages were allowed. After 12 weeks, compared to controls, they consumed 350 calories fewer per day, lost…

Jerusalem artichoke Throw a few of these nutty-tasting tubers in with your roasted veg to add a rich, earthy flavour to your bowls. They also make a delicious, silky soup. Brussels sprouts Not just for Christmas, this pungent veg is great stir-fried, chargrilled or roasted and goes well with rich seasonings including pomegranate molasses, miso and Worcester sauce. Swede Despite its dull reputation, this bitter-sweet root comes alive in vegetarian bowl food and can be seasoned with nutmeg, star anise and roasted garlic. Or mash with butter. Apples Now’s the time to enjoy British apples! Try baking or stewing with spices and adding to a grain with a topping of yoghurt and honey for a sweet, warming Buddha bowl. Squashes Sweet and satisfying, roasted squash is the perfect healthy comfort…

MUESLI Bircher muesli is the perfect solution for a quick breakfast as you can throw it together in seconds the night before. BEETROOT Packed with minerals including potassium and iron, this root is proven to help cleanse the blood and lower blood pressure. Raw beetroot delivers more stamina-enhancing nitrates and adds natural sweetness. BLACKBERRIES This home-grown superfood is rich in the antioxidant vitamins A, C and E plus health-boosting anthocyanins. A good handful, grabbed from the hedgerow, counts towards one of your five-a-day.…

GOLDFADEN MD DOCTOR’S SCRUB, £65 for 100ml; spacenk.com If you like a strong-acting scrub, these fine ruby crystals will do the trick, while hyaluronic acid leaves your skin soft and hydrated. KYPWELL DEEP & REGENERATING FACE SCRUB, £34 for 50ml; kypwell.com Want a natural hit? Orange peel, apricot and almond kernel powders buff away debris; chamomile and calendula soothe. GREEN PEOPLE AGE DEFY+ SOFT BUFF SKIN EXFOLIATOR, £22 for 30ml; greenpeople.com Pineapple extract loosens dead skin cells, silica-rich bamboo lifts them away and bentonite clay unblocks pores. Hat trick!…

‘Gym Shark (uk.gymshark.com) is my favourite for sportswear right now. The fabrics really hug you and everything’s super comfortable. The leggings are very high waisted so you never have to worry about anything popping out – it’s the first apparel I’ve found that looks great and makes me feel good, too, which can give me a boost when I look in the mirror before a workout.’ ‘I like Adidas for trainers. Right now, I’m working out in the Ultraboost St Parley Shoes (£159.95; adidas.co.uk). I love fashion, and often film my workouts for Instagram, so why shouldn’t I look good getting my sweat on?’ ‘I love products that smell amazing, such as The Body Shop’s Mango Shower Gel (£5 for 250ml; thebodyshop.com), which I’ll use after a workout, followed by…

'IT WAS SUCH A RUSH THE FIRST TIME I HIT THE MAT – I FELT ADRENALINE AND FEAR AND PAIN' ‘Fitness was introduced to me when I was a child through swimming and trampolining. I wasn't aware I had mental health issues until I was 24 but, in hindsight, I had obsessive compulsive disorder (OCD). What I really liked about swimming was it helped me with my thinking – I felt really calm in the water because I was concentrating on how many lengths I was doing so I didn’t get to spiral out of control. I didn’t really enjoy any sports at school – a lot of the time as a teenage girl, I just felt too self-conscious. ‘I didn’t get into fitness properly until I did my first…

Wellness Ball Active Sitting, £260; technogym.com. This alternative to a chair helps strengthen muscles, boost balance and improve flexibility, coordination and posture. Humanscale Float Desk, £1,399; johnlewis.com. This desk can be quickly raised or lowered so you can sit or stand while you work. Humanscale Horizon Task Lamp, £308; amara.com. This energy-efficient lamp has an eye-friendly wide, glare-free glow and create a calming effect. Rabbit Timer, £12; cathkidston.com. Try the Pomodoro Technique (a time-management method developed by Francesco Cirillo in the late 1980s) to improve focus: set the timer for 25 minutes; get to work; take a short break when the time's up; repeat. Awair 2nd Edition Indoor Pollution Tracker, £179; getawair.co.uk. Poor air quality can have a profound effect on our ability to focus, as well as overall health.…

PURPLE HAZE GA Melange Fade Seamless Vest, £24.95; gemmaatkinson.co.uk YELLOW FEVER S’Well 17oz Infrared Water Bottle, £42; amazon.co.uk BRONZE AGE Pepper & Mayne Ombre Goddess Hoody, £100; pepperandmayne.com PEACHES ‘N’ CREAM Lorna Jane Ombre Seamless Bra, £46.99; lornajane.co.uk TRUE BLUE ILU Supersoft Yoga Leggings, £39.99; ilufitwear.com GOING GREEN UA Charged Bandit 4 Running Shoes, £80; underarmour.co.uk SUNSET STRIP Stance Baecation Invisible Socks, £9.99; stance.eu.com WE LOVE What’s not to...?! With their ultra light cushioning, arch support and silicone gripper for non-slip heels, these socks are the biz!…

What? Normatec Compression Therapy, 20 mins, £25; 60 mins, £50 Where? LondonCryo, 20 Artillery Lane, London E1; londoncryo.com ‘If you’re a fan of a deep-tissue massage, this treatment is for you. Normatec is a specialist in technology for rapid recovery and has created a mechanical compression therapy that’s designed to help speed up the body’s response to toxins and blood flow through your body. ‘I sit back in what can only be described a sun lounger as my therapist fits compression sacks, or “pockets” on my legs. They go right up to the groin and are zipped up from the toe to the top. I opt for a 20-minute session on level 6 of compression (it goes up to level 7). ‘My chair is reclined, the lights dimmed and I’m…

‘To be the best you can be, you have to treat your body and brain in the right way,’ says British diver Tom Daley. And he should know, becoming Britain’s second youngest Olympian at the tender age of 14 and amassing two Olympic bronzes and 10 European, Commonwealth and World gold medals in the years to follow. Now, Daley has documented the habits and routines that helps his success in new book Tom’s Daily Goals: Never Feel Hungry or Tired Again (HQ, £16.99). ‘My happiness, wellbeing and sporting achievements are all about the small details and patterns in my life,’ he says, ‘as well as the bigger ones.’ Not sure how that adds up? ‘More than 40 per cent of your actions every day are not decisions, but habits,’ explains…

Brian Kateman explains: It’s not all or nothing – we make several food choices every day. Don’t be hard on yourself if you stumble – another meal is just around the corner. Incremental change is worthy of celebration – reducetarians experiment with what works for them, for instance meatless Mondays, weekday vegetarianism, veganism before 6pm. Find what works for you. All motivations matter – from simply enjoying plant-based foods to worrying about the health implications of a high-meat diet. Your reason is valid. We’re all on the same team – the reducetarian lifestyle is highly inclusive. It unites a community of people eating more and more plant-based foods, and helps them make choices that make a huge difference in their health and in the world.…

Think lifting weights isn’t for you? Think again! Unsure where to start? Don’t be scared to give it a try. ‘Cardio is cool, but if you don’t lift, you’re unlikely to achieve that lean and honed, athletic physique,’ says Laura Hoggins (@laurabiceps), group exercise coach at The Foundry (foundryfit.com). Want to give it a try? Ben Gotting (@the_gottfather) has created the full-body workout opposite for you to take to your own training space, including Laura’s top moves for strength development and fat burning. The workout is multi-joint, working both your upper and lower body. This means your heart will be working double-time to pump blood around your whole body (known as PHA, or peripheral heart action), boosting your metabolism. Keep the movements controlled and you’ll build up lactic acid, producing…

ABS Control your movement on the way up and down. Don’t use momentum to lift your shoulders off the floor. HEELS Keep your feet flexed and press your heels into the floor. Don’t let them lift up! SPINE As you sit up, imagine peeling each vertebra off the floor one by one. Don’t strain your neck. RECLINED STRADDLE ROLL-UP This exercise will work your core while stretching out your lower body at the same time. HOW TO DO IT • Sit on a mat with your feet hip-width apart and flexed, fingers behind your ears. Pull in your abs and keep your back naturally straight as you hinge backwards (A). • Continue to lean back until you’re no longer able to keep your back straight. Then round your back, gently…

‘I step up my running – cold is better for me – and I sign up for a winter race to boost my motivation!’ Amanda Thomson, London ‘My local yoga studio is a cosy, calm retreat in the cooler months. I often do a couple of autumn workshops to push myself a bit further.’ Saskia Jones, Manchester ‘Hiking in the UK is perfect at this time of year. I do weekend breaks and make sure I have good waterproof gear!’ Toni Collins, Devon…

‘The first thing I do when wake up in my camper van is make a cup of tea and watch the sunrise for a moment of tranquillity before I eat porridge for breakfast, get into my kit, pack my equipment and food (lots of fresh fruit, boil-in-the-bag pasta and Soreen malt loaf), and meet the group I’m leading that day. ‘As a full-time freelance mountain leader, I spend a third of my working life leading adventure experiences for the Bear Grylls Survival Academy (beargryllssurvivalacademy.com) or setting up and performing film stunts with Bear; another third instructing youngsters to achieve their Duke of Edinburgh awards (dofe.org); and the rest of the time encouraging women to get outdoors through my company, Mountain Girl (mymountaingirl.co.uk). ‘I’ve committed my life to what I do,…

SALOMONOUTLINEGTX  £115;snowandrock.com Designed for ‘city streets to mountain peaks’, these lightweight shoes boast trainer-like comfort and shape, but are super-grippy with rugged toe guards . LOWALOCARNOGTXLO  £140;lowa.co.uk These sleek-looking yet technical shoes with their attractive embossed leather are designed to help women with an active lifestyle be ready for anything! KEENTARGHEEIII  £99.99;keenfootwear.com The award-winning leather hiking shoes now have a more flexible sole and a reinforced 'mud shield' just above the sole, for durability plus easier cleaning post outdoors experience.…

JAB, CROSS, BOB AND WEAVE Reps: 10 Benefits: Works shoulders, arms, back and core. Stand with your left foot forwards with your hands in a fist on either side of your chin. Throw a left jab by punching your left arm forward (A), then a right cross by punching your right arm forward and rotating your right hip into the punch and lifting your right heel off the floor (B), then repeat a left jab (C). Bring your hands back to your chin, and bob and weave from left to right by lowering into a squat (D) as you circle your body from the back to the front (E), as if tracing a letter ‘U’ with your upper body. SQUAT AND PUNCH Time: 60 secs Benefits: Works shoulders, chest, arms,…

◆ EAT Skimmed Milk Hot Chocolate  Regular size: 164 calories Skimmed milk keeps the calories and saturated fat down and the calcium and protein up – this has the same amount of protein as one-and-a-half boiled eggs so will help to satiate you. ◆ Café Nero Hot Chocolate with Oat Milk  Regular size: 215 calories Oat milk is a surprisingly good source of fibre, with one cup of this hot chocolate supplying about as much as a slice of wholemeal bread. It contains all your daily, free-sugar recommendation though, so only indulge occasionally (and dodge the cream and sprinkles). ◆ Homemade Cocoa 1 level tsp cocoa, 1½ level tsp sugar, 200 ml semi-skimmed milk: 135 calories Keep the calories and sugar down by making your own. This mug has a…

1 TENZING NATURAL ENERGY Want to perform at your best? Prepare your mind and your muscles and give your next session everything. Tenzing is made with just seven natural ingredients to give you more energy before, during or after your session. Available at Tesco, Sainsbury’s, Boots, Whole Foods and Planet Organic. RRP £1.35. teamtenzing.com 2 MR LEE’S NOODLES HONG KONG STREET BEEF Full of nutrition, real meat and vegetables, with over 10g of protein per cup and absolutely no nasties, Mr Lee’s Noodles are perfect for a quick post-workout meal. No worries, eat happy! £2.50 per cup from Ocado and Amazon. mrleesnoodles.com 3 JIMMY’S ICED COFFEE Jimmy’s is the refreshingly cool ready to drink iced coffee you should be picking up for a pre or post workout boost. With Arabica…

‘Around a third of infertility cases are due to weight extremes’ THE OPTIMUM-FERTILITY DIET Trying for a baby? Make sure your male partner has a handful or two of nuts daily. Men who ate about two handfuls of mixed almonds, hazelnuts and walnuts daily for 14 weeks increased their sperm count and had more viable ‘swimmers’, shows a study in the journal European Society of Human Reproduction and Embryology . It’s the latest in a long line of evidence that diet is vital for fertility. While couples can’t control all the causes of infertility, they can control their eating habits, so here are some of the other top baby-making tips: Choose higher fibre and plant-based foods – research shows women who eat plenty of high-fibre, slow-releasing, carbohydrate-rich foods…

This month we look at Happiness, by Gill Hasson (£9.99; Capstone). In a nutshell: Happiness doesn’t happen by chance; it’s an active decision, according to personal development coach Gill Hasson. Here she helps you uncover the belief structures that interfere with your wellbeing, shows you how to find meaning and purpose in your life, teaches you it’s safe to step out of your comfort zone and helps you develop the habits that can lead you to build a more pleasurable life. A snippet: ‘Life is a collection of moments – and the more moments you create, the more often you’re happy.’…

+‘Exercise doesn’t just benefit your body – it helps with your mental state, too. I always work out first thing because it puts me in a good mood, I feel more creative and I have the energy to accomplish everything I need to do that day.’ +‘A great quote I try to live by is “you don’t have to be great to start, you have to start to be great”. Sometimes, you can put yourself off ever starting something, but if you never begin, you’ll never get to where you want to be.’ +‘Lay out your gym gear the night before and put it on straight away when you get up. Getting going can be the biggest battle, but this psychological trick really works, and will soon inspire you to…

'I GOT INTO WEIGHTS BECAUSE OF RUNNING INJURIES' ‘When I was younger, I was the person who was really good at PE, but I didn’t have many opportunities. My mum sent me to an ice-skating club, but that only lasted a couple of months, then I did gymnastics for about a year. I was that chubby kid… I struggled! That was my first experience of proper sport. ‘At uni, I started going to the gym for body image, but the gym environment didn’t really work for me. I’d never have touched the weights – you’d walk in and just see men there and think “that area’s probably not for me then”. It’s such a contrast to now.’ ✲ Sport as saviour ‘After uni, I became a maths teacher through Teach…

New to the UK, Australian brand Dr Roebuck’s is all about clean beauty. Founded by twin sisters Kim Devin and Zoe Kelly, it’s inspired by their physician parents, who created an at-home blended formula to treat the sisters’ eczema as children in 1978. Products include cleansers, toners, serums, moisturisers and masks, but we were drawn to the lightly fragranced, dual-purpose 2-In-1 Mask + Scrub. Using biodegradable eco jojoba beads, it targets clogged pores, gently removes dead skin cells and lifts away impurities. Grapefruit, peppermint, white tea and kaolin (natural clay) also work to leave skin gleaming and fresh. Use it two to three times a week on damp skin, leaving it on your face for five to 10 minutes. Gently massage your face before rinsing it off.…

• Use neutral language – avoid labelling foods as ‘good’, ‘bad’ or ‘clean’. This often leads us to not having any and then bingeing. • Listen to your body – tune into your body. Look inwards to decide how, when and what to eat. Eat when you are hungry and stop when you are full. • Don’t compare yourself to others – find out what works for you and then stick to it. • Make friends with fat – good fats ensure we have sustained energy, so we are less likely to snack on refined carbohydrates and sugar. Good examples are eggs, nuts and avocados. • Give yourself permission to enjoy cooking and eating – make time to cook, eat, sit down at the table with friends or family and…

Dan Roberts has always been interested in training the mind along with the body, so it’s no surprise his latest venture, online body-transformation programme NUK SOO (£90 for 90 days; danrobertsgroup.com), helps you develop an all-round confidence as well as a great physique. Nuk soo is Thai slang for warrior and, while Roberts’ plan isn’t a fighting system in itself, it draws on moves from the world of martial arts, as well as calisthenics (body-weight training) and strength and conditioning, plus an array of practical psychological lifestyle tools to give you a new body and warrior-worthy mindset, all in just 90 days. ‘I’ve been coaching clients for 25 years,’ says Roberts, ‘and the biggest lesson I’ve learned so far is that, regardless of our starting point, we can all get…

ZONE3 KERI-ANNE PAYNE £220; zone3.com ‘Designed with open-water swimming champion Keri-anne Payne, this super-buoyant suit is perfect for those who are relatively new to triathlons and swimming outdoors. The one-piece, 2mm-thick neoprene shoulder panel allows great shoulder movement, and there are new super-flexi under-arm materials. The lower torso and front of legs are 5mm thick (4mm on the back of upper legs), which puts you in a very buoyant position. It also boasts a Speedflo coating that minimises drag and stretchy Pro Speed material at the cuffs for speedy removal. But, when wrestling this on (I’m at the very top of XS size), I put my fingernails through the outer coating.’ PERFORMANCE EASE OF USE SPEEDO FASTSKIN XENON THIN SWIM £125; speedo.com ‘Don’t like the restrictive feel of a wetsuit…

TIKIBOO RUNNING SHORTS £28.99; tikiboo.co.uk Tikiboo won Gold at this year’s National Running Awards for ‘Best Female Clothing’, and its breathable compression shorts with a comfy, wide waistband and large zip pocket at the back are flying off the shelves. BROOKS LEVITATE 2 £140; brooksrunning.com The DNA Amp midsole on this new shoe gives you back more of the energy you put in, and helps you move from heel to toe, while the comfy Fit Knit upper has a cushioned heel tab for your Achilles. KALENJI BY DECATHLON SHORT-SLEEVED PERF TRAIL RUNNING T-SHIRT £19.99; decathlon.co.uk This great-value, breathable and lightweight top dries superfast and is designed to keep you comfortable on longer runs.…

‘I’ve always loved music and movement – as a child, I did ballroom dancing and, at 18, I trained to be an exercise-to-music instructor. For 30 years, I taught up to 20 group classes a week, including Zumba, Barre Fitness and Fitsteps. I was really fit and never got tired, ill or injured; I had no physical or mental health issues at all and was really mindful of my body, stretching, resting and doing a variety of classes so my muscles were worked evenly. ‘But in 2013, my right leg became very weak and I started to limp. I saw a physiotherapist who said it might be neurological, so I went to my doctor, who sent me for a series of tests. I was very confused – I wasn’t in…