Innholdsfortegnelse for Decemeber 2018 i Women's Fitness

Do you own more pairs of trainers than heels, spend your days in leggings and lust after the latest sport-luxe looks? Snap! With the athleisure market growing at four times the rate of the UK clothing market, our love affair with sports fashion knows no bounds. Barely a day goes by at H&F without news of exciting new buys. And happily, this autumn brings a windfall of fab, new fitnesswear trends, from body-sculpting designs to futuristic fabrics and mood-boosting pops of neon. Turn to ‘Fitness Fashion Edit’ (page 48) and get your fix. When Venus Williams rocked a catsuit at the French Open this summer, she not only inspired one of this season’s hottest new style trends, she also became an icon for millions of new mums by returning to…

‘Get my trainers on. Works every time – whether it’s an outdoor run, boxing session or Spin class, I always feel better afterwards.’ Sara Montague, Surrey ‘I make sure I get an early night. No TV, no internet; just a warm bath and a few scented candles. Everything feels more manageable after a bit of R&R.’ Connie Mitchell, Dumfries ‘I talk to a friend. Getting another perspective on my worries helps me find a strategy for sorting things out.’ Amber Thompson, Bristol…

Tom Cowan, Exercise Physiologist at the Centre for Health & Human Performance; chhp.com ʻVO₂ max is a measure of cardiovascular fitness and is the maximum amount of oxygen that can be used by the working muscles per minute. Cardio training leads to increased stroke volume (volume of oxygenated blood pumped out from the heart per beat), improving oxygen delivery to the muscles, and thus VO₂ max. Improving your VO₂ max will increase your upper limit for endurance performance.ʼ…

LATERAL LUNGE AND OVERHEAD PRESS Reps: 20 secs Benefits: Thighs, glutes, core and shoulders Stand tall, holding a dumbbell in each hand (A). Lunge to the left, bending your torso forwards a little (keeping your chest high and back straight) so the dumbbells lower towards the ground (B). Return to standing, then step your left leg back, lower into a lunge and press the dumbbell overhead into a shoulder press (C). ROTATING PRESS JACK Time: 20 secs Benefits: Core, thighs, calves, glutes and shoulders Stand holding a pair of dumbbells facing your shoulders with your elbows bent (A). Simultaneously, jump and spread your legs and perform an overhead press with the dumbbells (B). When you land, bring your feet back together while lowering the dumbbells to the start position. Go…

◆ Brussels sprouts These are tops for folic acid – providing almost twice as much as broccoli. Also known as vitamin B9, folic acid is important for normal mental function, and a deficiency can cause fatigue. ◆ Smoked salmon The omega-3s in oily fish such as salmon have a strong relationship with cognitive and mental health. The journal Nutrients reports that men eating salmon three times a week reduced self-reported anxiety. ◆ Medjool dates Sugar can give an immediate emotional boost but isn’t healthy. Opt for one or two Medjool dates instead – they can have the same de-stressing effect but their lower GI means that they don’t cause unhealthy spikes in blood glucose.…

PERSIAN DAL Serves: 4 3 tbsp vegetable or light olive oil 3 large onions, finely chopped 1 large bulb of garlic, cloves separated and crushed ½ tbsp ground turmeric ½ tsp ground cumin ¼ tsp ground cinnamon 200g red lentils, rinsed 750ml vegetable stock 1 large potato (about 250g), peeled and chopped into roughly 1cm cubes 30g tomato purée 2 tbsp fresh lime juice ¼–1 tsp chilli powder Salt Chopped fresh coriander and red chilli to garnish (optional) 1 Add the oil and onions to a large pan on a medium heat and fry for 10–12 minutes, stirring occasionally, until soft and beginning to turn golden brown. 2 Add the garlic and cook for 3 minutes, stirring constantly. 3 Add the turmeric, cumin and cinnamon and stir for 30 seconds…

BREAKFAST ‘I recently qualified for the Ironman World Championships in Kona, Hawaii, so most weekdays start at 5am for me, when I do an early-morning training session on Zwift (zwift.com) before I leave for work. On training days, my breakfast is usually quinoa with pumpkin seeds, chia seeds, sunflower seeds, banana, yoghurt and berries. On a rest day, I enjoy having poached eggs on rye bread with avocado. I drink a pint of water with a vitamin C tablet in it as soon as I get up in the morning, while breakfast is cooking. And I also take a fish-oil supplement every morning.’ LUNCH ‘I like to have a lunch of fish and rice with a mixed salad on the side and fruit afterwards. I always take my own lunch…

• Foxhills, Surrey Germaine de Capuccini Wellness Recovery Treatments are suitable after oncological treatments, and can help reduce pain, anxiety, stress and fatigue; foxhills.co.uk. • Nuffield Health, UK wide Relax & Restore Cancer Care Treatments are approved for use on people living with or recovering from cancer; nuffieldhealth.com/relax-and-restore. • Whatley Manor Hotel & Spa, Wiltshire Gentle Jennifer Young Beauty Despite Cancer treatments use natural, organic products free from plant oestrogens. Treatments include massage, facial and manicure; whatleymanor.com.…

This month we look at Mindful Thoughts for Cooks by Julia Ponsonby (Leaping Hare, £5.99) In a nutshell: This beautifully illustrated, pocket-sized book offers 25 insights into holistic wellbeing you can digest while you prepare your meals. From connecting with nature’s cycles, tuning into your senses, reclaiming simplicity and honing your skill in that most important of ingredients ‘the art of patience’, holistic cook Ponsonby offers a recipe for turning a mundane activity into a meditative practice. A snippet: ‘Let’s forget about the way we present ourselves and get down to nurturing our soul.’…

DO... • …get the OK from your GP and health visitor to exercise. • …ask for a referral to a women’s health physiotherapist if you’re worried about diastasis recti, prolapse, incontinence or any other pelvic-floor issue. • …let people around you know how important sport and exercise is to you, so they can support you in getting back to it. • …find a community of mums like you, whether online, at a post-partum fitness class or by starting a group yourself. • …look for a Holistic Core Restore programme to rebuild strong foundations (holisticcorerestore.com). DON’T... • …rush into it. You may have been a fast runner pre-pregancy but there’s no shame in starting off with brisk walking. • …feel guilty for exercising. Self-care isn’t selfish. • …try to fit in…

He’s the go-to hair guru for some of the A-list’s most envied locks – from Keira Knightley and Sienna Miller to Victoria Beckham and Claudia Schiffer – known for creating cool-girl styles that look effortlessly good. And now, Luke Hersheson, co-founder and creative director of London’s Hershesons hair salon, is letting you into the secret of enviable hair with his new book, Great Hair Days & How to Have Them (Ebury Press, £20). Crammed with insider tips, advice and inspiration, it shows you that with a great cut, a few key products and a bit of confidence, beautiful hair takes only minutes to achieve. But it’s not all about styling, says Hersheson. ‘To have truly great hair, think beyond styling products – a 360o holistic approach is in order if…

H&F writer Marie Lane tries a non-invasive, anti-ageing facial What? The Environ Frown Treatment, £85 for 45 minutes Where? Sorbet, Muswell Hill, London (one of five London salons; sorbetsalons.co.uk) ‘I blame squinting at various screens all day on my deepening frown lines, and was keen to try The Environ Frown Treatment, a non-invasive facial which uses the South African range of results-driven products to see if it could help. ‘After talking through my skin health and skincare regimen, therapist Soriyah treated my face to a thorough cleanse and tone, then applied a cooling layer of Environ’s Peptide Enriched Frown Serum to my brow and eye area. Enriched with pentapeptides, the serum helps soften expression lines and reduce muscle tension. Soriyah then targeted the area with an electrical probe to drive…

• White – represents day, purity, clarity, calm. Foods – rice, tofu, cashews, white cabbage, sunflower seeds, white beans. • Black – represents night, focus, depth, earth. Foods – nori, black rice, purple kale, purple plums, blueberries. • Red – represents heat, speed, movement, fertility. Foods – Pomegranate seeds, tomato, beetroot, chilli, red berries. • Green – represents growth, life, balance, harmony. Foods – kale, lettuce, avocado, fresh herbs, seaweed, lime. • Yellow – represents sun, warmth, happiness, family. Foods – walnuts, almonds, carrot, sweet potato, chickpeas.…

Jennifer Lawrence, Amanda Seyfried, Zoe Kravitz… just some of the Hollywood stars who’ve got in shape for movie roles by working with performance coach Dalton Wong. With more than 20 years’ experience under his belt, the PT, nutrition expert and founder of London gym Twenty Two Training (twentytwotraining.com) is sought after by celebs and sports people for his results-driven, bespoke plans. Glide on Key to Wong’s training method is the mini-band and glider workout he does with all his clients. They love the sculpting effects it has on the abs, arms, legs and bum, as well as the total-body conditioning benefits it offers. ‘My mini-band circuit is a fast and effective workout that can be done any time and anywhere to sculpt, burn body-fat, target trouble areas and improve posture,’…

Want to cycle further, power up hills and arrive at work sweat-free – no matter how arduous your commute? You can. Battery power-assisted cycles, aka e-bikes, are taking the cycling world by storm. First seen in Scandinavia, new models are flooding the UK market and people are lapping them up – Halfords saw a 220 per cent increase in e-bike sales last year alone and they comprised 45 per cent of all new bikes sold in Belgium. It’s easy to see why – you can travel up to 21 per cent faster, carry heavier loads (making them great for touring) and not be fazed by strong headwinds. But what if you already cycle? Are e-bikes just for beginners or can they boost stamina when you’re already fit? As new road…

BACK Make sure you maintain a natural arch in your spine. Don’t round your shoulders or over-arch your back. LEGS Feel a stretch in your hamstrings as you push your bottom out on the downward motion of the move. ARMS Keep the bar as close to your shins as possible. FEET Plant your feet firmly on the ground and push through your heels throughout the move. DEADLIFT Reps: 15 Benefits: A great exercise for adding definition to your bottom, hamstrings and lower-back muscles, it also helps strengthen your pelvic floor. Hold a barbell in front of your thighs, with your feet hip-width apart and your knees slightly bent (A). Bend at your hips to lower your torso until it’s almost parallel to the floor, keeping the bar close to your…

1. BE VERSATILE! Take advantage of the adjustable settings on the treadmill. Warm up with a walk at a four per cent incline, then sprint on the flat and challenge yourself on a steep hill. Versatility will keep it interesting! 2. COMBINE WITH OTHER EXERCISES Do two types of training in one by combining cardio with weights. Use a couple of 1 or 2kg dumbbells to practise biceps curls, shoulder presses and other upper-body exercises while walking on the treadmill. 3. HOP ON AND HOP OFF Alternate five to 10 minutes of running with strength-training exercises (squats, push-ups, planks and lunges by the side of the treadmill). Make sure you slow the speed on the belt during transitions! 4. USE DIGITAL DISTRACTIONS Studies show that music and TV are brilliant…

SUEME BEECH SHORTIES £20; sueme.com Try these ultra-comfy and eco-friendly undies, made from 95 per cent beech-tree pulp (and 5 per cent Lycra). They’re naturally antimicrobial, wicking and breathable. Strategically placed seams won’t rub. PATAGONIA CAPILENE AIR HOODY £140; patagonia.co.uk This super-light top with seamless 3D knit is made from 51 per cent merino wool and 49 per cent recycled polyester. It’s soft, wicking and very cosy – perfect for chilly days. PUMA HYBRID ROCKET £110; puma.com Feel full of energy on longer runs, thanks to these stylish trainers. The IGNITE FOAM gives instant energy return while NRGY beads provide great cushioning.…

STAR LETTER NEW HORIZONS Although I love working out, there are times in the day I need to feel calm and serene, so I found your article ‘Just breathe’ (November issue) most helpful. I’ve been hearing good things about mindfulness and have tried it before. But my mind would take flight and I’d stress about things in my life. I now realise I can train my mind to fully attend to what’s happening. I really think this can help me find more meaning and purpose in my life, and teach me it’s OK sometimes to step out of my comfort zone. I feel calmer just thinking about the changes I intend to make to my life so it’s happier and more fulfilling. Many, many thanks. Kym Yetton, Cambridgeshire HOME FROM…

Still struggling to get your five-a-day? With many experts now recommending 10-a-day, cramming enough fruit and veg into your life can sometimes feel like the quest for the Holy Grail, especially if you’re catering for a veg-refusenik partner or children. Enter nutritional naturopath Lucinda Miller. With 20 years’ clinical experience under her belt, she’s an expert at showing clients how to make healthy eating quick and easy. Now, in her new book The Good Stuff – Delicious Recipes and tips for Happier, Healthier Children (Crown Quarto, £20), the child-nutrition expert shares some clever cooking tricks for sneaking more fruit and veg into meals – perfect for the little veg-dodgers in your life but pretty handy for grown-ups, too! Here are some of Miller’s top tips – from instant ways to…

RED LENTILS A portion of these little legumes will give you about half your daily requirement of fibre and a third of your daily protein and iron needs. They’re also packed with folate, which helps with energy metabolism. CUMIN The golden root is rich in iron, potassium and zinc and has antimicrobial and anti-inflammatory effects on the body. CINNAMON This spice contains powerful antioxidants. It’s high in manganese, too (which helps with healthy bones and regulating blood-sugar levels).…

One-in-three women are affected by stress urinary incontinence (SUI). It’s not just new mums who are at risk – all women, including athletes, can be affected. And, according to recent research from female technology brand Elvie, 75 per cent of these women say the problem prevents them from taking part in daily activities, such as exercise. The under-24s appear worst affected by the symptoms, with many easing up on their workouts or bypassing the gym entirely in a bid to avoid the embarrassment of a little – or a lot of – pee leaking out. ‘SUI is caused by a weakness in the pelvic floor, which prevents the urethra from closing fully when sudden pressure is put on your bladder,’ explains Mr Steve Foley, consultant urologist at the Royal Berkshire…

FEEL-GOOD FACIAL Looking for a natural anti-ageing treatment? As part of its new Age Well Campaign, Neal’s Yard Remedies has launched the Frankincense Intense Facial Rejuvenation treatment, a 90-minute ritual designed to lift and revive your skin. After a relaxing herbal tea, footbath and selection of a personalised essential oil blend, you’ll enjoy a deep, tension-relieving facial massage designed to melt away expression lines and redefine facial contours. ‘What I love about this treatment is that it is truly holistic,’ says Lisa Gwilliam, Neal’s Yard Remedies’ product trainer, massage therapist and aromatherapist. ‘You’ll leave feeling rejuvenated from head to toe.’ Using the award-winning Neal’s Yard Remedies Frankincense Intense range, the holistic facial costs from £90 and is available from Neal’s Yard Remedies stores nationwide; visit nealsyardremedies.com. CELEBRITY CORNER ‘This scrub…

Seamless clothing is revolutionising our activewear. Made using special circular looms, whole garments are knitted together via computer commands, meaning there’s no cutting or stitching, so you never have to be troubled by chaffing seams again. Seamless clothing is also incredibly stretchy and adapts perfectly to the body, allowing total freedom of movement so you almost feel like you’re not wearing anything, while the supportive sculpting and smoothing qualities help to create a streamlined silhouette. What’s not to like?…

Eucalpytus is anti-infectious, expectorant, anti-inflammatory and a respiratory decongestant, so it’s ideal against colds, coughs and allergies. It’s also very refreshing to diffuse. Lavender is really versatile – tranquilising, soothing and balancing for the mind, it induces sleep and also repairs and soothes the skin. Peppermint is analgesic, decongestant, relieves headaches, migraines and neck tension, plus it’s also great for digestion. Tea tree is anti-bacterial and antiseptic. It can be used neat on the skin for acne and fungal infections, plus it soothes sunburn. Wintergreen is excellent if you play sport or train, because it’s amazing for muscle recovery and for preventing aches and inflammation.…

You’ll recognise him from his BBC One show Doctor in the House, or from BBC Breakfast, where he’s resident medic. Or perhaps you’ve watched his TEDx talk about making diseases disappear, or read his bestselling book The Four Pillar Plan? Dr Rangan Chatterjee is the GP everyone would love to see and it’s thanks to his progressive, holistic approach that aims to treat the root cause of illness. So what does he make of the hottest topic in health – the gut? We caught up with him to talk bugs, bacteria and their potential to influence all areas of our health and wellbeing… H&F: Why is the health of our gut so important to us overall? Dr C: Inside your gut live trillions of microbes that together weigh…

‘In Iran, everything is about food, and people take great pride in the dishes they prepare, offering at least two or three at every meal,’ says Atoosa Sepehr, author of From a Persian Kitchen: Authentic Recipes and Fabulous Flavours from Iran (Robinson, £26). Sepehr, who grew up in Iran (but spent a period of her childhood in Italy), and now lives in London, first started to recreate the dishes she’d eaten as a child when she moved away from home to go to university. ‘Soon, I was cooking for all my friends, and making and sharing food became an important part of the community we formed,’ she says. When Sepehr moved to the UK, she wanted to introduce her friends to her country’s cuisine. ‘I was first inspired to write…

MINI BAND POSTURE 1 MINI BAND KNEE IN + OUT Benefits: It tones the bum and core – as the lower half moves the mini band, the upper body remains in perfect posture. Time: 1 minute - Start in a semi-squat position with the mini band placed just above your knees. Maintain tension in the band and keep your shoulders back, chest up and a slight hinge in your hips (A). - Keeping your left leg still, bring your right knee in (B), then out, for 30 secs. Keeping your right leg still, bring your left knee in, then out, for 30 secs. 2 Benefits: This is a great exercise that works the back, shoulders, arms and, especially, the postural muscles of the upper back. Time: 30 secs…

This month, Kym wins a Hydro Flask bundle, worth more than £120! This selection of the most popular Hydro Flask products includes a 21oz Standard Mouth Bottle (pictured), a 32oz Wide Mouth Bottle, an 18oz Food Flask and a 16oz Coffee Flip Flask, which all boast excellent heat-retention capabilities, thanks to the TempShield double-wall vacuum insulation. Made from pro-grade stainless steel, Hydro Flask products won’t transfer or retain flavours, and their colourful powder coating increases durability and grip. The products are also BPA and phthalate-free and recyclable at the end of their product life. See more at uk.hydroflask.com.…

‘I was inspired by my great aunt, a pioneering homoeopath’ ‘I’ll start my day with homemade granola and either coconut, dairy or almond milk plus some high-protein yoghurt. For a special treat at weekends, I may add some seasonal fruit purée. ‘I see my first client at around 8.30am. I spend three days a week at my practice, which is in a multi-disciplinary clinic with other therapists such as chiropractors and osteopaths. On the other two days I do media work and consultancy for new food products. ‘I studied nutritional therapy at the College of Naturopathic Medicine (CNM) because the course has a naturopathic, holistic focus, and I could study part-time so I could keep earning. I graduated in 2008 after the three-year course, and become a naturopathic nutritional therapist,…

MONTANE PRISMATIC  £125;montane.co.uk Close-fitting, lightweight and packable, this is perfect for mountain activities. It boasts PrimaLoft Silver Insulation Eco, with 70 per cent PCR recycled insulation (plastic bottles). COLUMBIA OUTDRY EX ECO DOWN JACKET ,  £270; columbiasportswear.co.uk It's warm, waterproof, breathable, made from 100 per cent recycled polyester and no water's used to colour it. PATAGONIA SILENT DOWN JACKET £240; patagonia.com/eu  A stylish, matte-finished jacket, made from 70 per cent recycled polyester insulated with 700-fill-power recycled down from used products.…

‘I train five times a week. I work out twice a day, doing strength and conditioning or swimming or running in the morning. Each session is about an hour and a half so there’s plenty of time to rest in between. Yoga has become a regular part of my training now, and it’s a lot harder than I expected. I struggled to touch my toes when I first started, but I’ve got better, and I’m improving steadily. We do hot yoga, which is pretty hardcore, and I sweat a lot.’…

SOUND BITE ‘I love to be naughty and eat things that taste delicious, but when I meal prep, I feel like I make a few more sensible choices throughout the week.’ Hilary Duff, actress & musician PROTECT YOUR EARS Did you know eating well throughout your life is good for your hearing? Data from the US-based Nurses’ Health Study shows that women who reported the healthiest patterns of eating had a lower risk of developing hearing loss than women who don’t eat well. The diet that correlated with a lower chance of hearing problems was essentially Mediterranean style – lots of vegetables, fruits and whole grains, and limited sugar, salt, and animal (saturated) fat. Previous research has indicated that diets high in sugar and cholesterol may detrimentally impact hearing, so…

If you’re cooking for stubborn veg-refusers, a great tip is to use vegetable purées concealed within a food they like. But it’s also a quick way to fortify your meals with extra vitamins when you’re in a hurry. You can make the purées in batches and store in the freezer in small quantities, such as in an ice tray. Just take them out of the freezer the day you’ll want to use them. If you’re sneaking them into kids’ meals, start by adding 1-2 teaspoons of the puréed veg to the meal you're hiding them in, then slowly add in a little more each time. White veg combo HOW TO MAKE IT: Steam a mixture of potato, celeriac and cauliflower until soft. Blend with the remaining steam water or freshly…

‘Cricket Protein Powder contains a whopping 62 per cent protein’ GRUBBY SECRET As modern farming methods take their environmental toll and the global population grows, the day when we’ll be chomping on insect protein is getting closer. Eat Grub has a range of products that will keep you at the front of the curve on this trend – my current favourite and a good entry product to try is Cricket Protein Powder (£9.99; eatgrub.co.uk), made purely from dried, crushed crickets and a whopping 62 per cent protein. Just add 10g (two teaspoons) to your morning smoothie to create the protein equivalent of a boiled egg. It’s also high in vitamins B12 and iron, reducing your risk of anaemia, and contains as much fibre as wholemeal bread. On top of this,…

VITSPRITZ BEAUTY BIOTIN £9.99 for 30ml; boots.com Pop this little spray in your handbag for a quick fix of biotin, a B vitamin that supports healthy skin and hair. MACACHA BEAUTY BLEND, £32 for 500g; macacha.co This organic, beauty-boosting shake contains rose hip to support collagen production, plus a blend of superfoods including maca and plant protein. Flavoured with cacao and coconut sugar. HAPPI BEAUTY, £13.99 for 30 tablets; boots.com Formulated for menopausal women, this blend of skin- and hair-loving nutrients, including zinc and selenium, helps you keep your natural glow.…

In an age where sharing your ‘status’ is everything, slogan tops let your clothes speak volumes. From making political statements and spreading motivational messages to revealing which ‘tribe’ you belong to (and your sense of humour), this fun kind of fashion is always a guaranteed conversation starter. If you don’t already have one, be assured there’s a jumper or T-shirt out there for you… and your mantra.…

‘After having my daughter Jamie in 2013, I was adamant I wanted to get back to netball as soon as I could. I worked up to the end and went into labour on the day of the semi final. I was never ready to give up work and, luckily, I had a great team around me, so I kept fit and healthy right through my pregnancy.’ GO AT YOUR PACE ‘I played a local tournament six weeks after giving birth. It wasn’t the easiest thing coming back, but I love the sport so much it was really important to me. Body-wise, I was fine. I was tired and sleep-deprived. But it seemed like the norm for me. I soon discovered my core was completely shot and that was something I…

‘Chemicals in a scent can trigger physiological responses and act on your mental state’ With the wellness and self-care trend continuing to blossom, it’s no surprise aromatherapy is enjoying a new wave of popularity. Essential oils are being diffused in yoga classes, gong baths and breath workshops; beauty brands are imbuing products with skin-saving aromatherapy blends while, over on Pinterest, sales for edible essential oils – the latest way to use aromatherapy – have risen by nearly 700 per cent. Isabelle Pacchioni of Puressentiel (France’s biggest aromatherapy brand) believes essential oils have an important role to play in the growing trend for keeping health, beauty and home care as natural as possible. ‘People don’t want to put chemicals into their bodies and homes any more – so essential oils are…

Tisserand Aromatherapy Aroma Spa Diffuser, £29.95; tisserand.com Ultrasonic technology and chromatherapy combine to give a fine, silent mist of fragrance and soft coloured lights to suit your mood. Neom Organics Wellbeing Pod, £90; neomorganics.com At the touch of a button, this delivers the perfect amount of scent to help you work, rest or play. Humidifies air and includes a night light. Sanatio Naturalis Ultrasonic Aroma-diffuser, £75; sanationaturalis.com This porcelain diffuser creates a soft mist via ultrasonic vibrations. Boosts humidity to moisturise skin.…

1 Aim for diversity in your diet and this will be reflected in your microbiome. Eat a wide range of veg in different colours. Leek, onions, garlic and Jerusalem artichokes are particularly high in prebiotic fibre, which feeds gut microbes. 2 Eat all your food within a 12-hour window – so if breakfast is at 8am, finish dinner by 8pm. 3 Move more every day – but don’t over do it, fitness-wise. 4 Prioritise sleep and relaxation, Go to bed early and have some chill-out time. 5 Say no to antibiotics unless it’s absolutely necessary. 6 Take probiotics alongside antibiotics, if you’re struggling with a physical or mental health issue, or even if you’re just feeling under par.…

MOCHA CHOCA Avenue C Cambridge Leggings, £59; activeinstyle.com DUSKY DESIGN Adidas by Stella McCartney Run Hoodie, £84.95; adidas.co.uk FLUSH BLUSH Nimble Blush Cheetah Endurance Run Short, £ nimbleactivewear.com ENGLISH ROSE Silou Fonda Bodysuit, £159; siloulondon.com PEACHY KEEN Nike Air Max 1 Premium trainers, £109.95; nike.com IN THE PINK Lorna Jane Runway Sports Bra, £51; lornajane.co.uk SHADE OF PALE BKR Spiked Tutu 1L Water Bottle; £42; mybkr.co.uk WE LOVE The sophisticated colour update on a classic style gives you oodles of fashion kudos. And these trainers are super comfy too!…

Melt away tension with a Lava Shell home massage. This deeply relaxing treatment uses a polished porcelain shell specially designed to provide three different massage experiences. Use the large softly contoured surface on large muscles, the finer edge in narrow areas such as around the shoulder blade and the ‘hinge’ for releasing tight knots. You simply pour the gel and activator sachets into the shell, where they combine to release a healing, comforting heat for up to an hour. We love the Kokolokahi Strength oil, with an exotic fragrance of frangipani, sandalwood and patchouli in a coconut-oil base, but it comes with Purity (pure coconut oil), Vitality (grapefruit, lavender and geranium) and Clarity (clary sage, rosemary and rose geranium) too.…

Born in Sweden to a Swedish mother and Japanese father, it wasn’t until she turned 17 that Sara Kiyo Popowa became immersed in the culture of the bento box. As an exchange student spending the academic year in Japan, her host family sent her off to school each day with a carefully prepared lunch, neatly packed into a cute box and lovingly wrapped in a beautiful fabric ‘furoshiki’ (handkerchief). ‘I love the concept and structure of bento,’ says Kiyo Popowa. ‘It’s a box of treasures to look forward to at lunch. Taking time out to create something that brings a bit of home into our work day casts a protective magic veil over our health.’ After this initial introduction to the art of bento, Kiyo Popowa went on to experiment…

If an aubergine’s seeds are brown, it’s a good idea to soak it to remove any bitterness. Cut the aubergine into 1cm-thick slices, half-fill a large bowl with water, add 3 tbsp salt and stir well. Submerge the aubergines and leave for 20 minutes. Rinse and dry with a clean tea towel. To finely grind dried ingredients such as rose petals and dried mint, I often use a spice grinder. Saffron’s easier with a mortar and pestle though – just add a pinch of coarse sugar to help the grinding process. Before using dried mint in a recipe, place the mint in the palm of one hand, then bring both hands together and rub the mint between your palms to finely grind the mint; the natural oils in your hand…

V-SIT KNEE TO CHEST Benefits: It works the lower abs, arms and back. Time: 1 minute - Sit in a V-sit position with your fingertips on the gliders and your heels on the floor (A). Slowly glide your arms out, while extending your legs at the same time (B). - Return to the start position, pulling your knees to your chest and arms back to the V-sit position. GLIDER JACK KNIFE Benefits: A great exercise that works the core and lower body. Time: 30 secs Start off in a high push-up position with both feet on the glider (A). Slowly pull your knees to your chest (B). GLIDER PIKE Benefits: This pike works your core and requires good shoulder stability. Time: 30 secs - From a high…

FOLD-UP Brompton Electric, from £2,595; brompton.co.uk Take it on a train in rush hour, hop on and off the bus with it or put it in the boot of your car and this bike instantly opens up a whole new cycling world. One click separates the 300W battery for easier transport and its three assistance settings mean you can work your legs or ramp up the power. Choose two or six conventional gears. Weight: from 16.6kg Charge range: 25-50 miles HYBRID Electra Townie Commute Go! 8i, £2,500; locator.electrabike.com With eight internal gears, a 250W Bosch battery and an ergonomic shock-absorbing saddle, this bike offers a comfy, upright ride. Add puncture-resistant tyres, the choice of a step-over or step-through (pictured) frame and racks that carry 34.1kg, the Townie Commute will take…

Q I’m quite new to running and have shin splints. What should I do? A Shin splints, also known as medial tibial stress syndrome, is pain in the shin area, usually caused by repeated stress to the bones and surrounding connective tissue. It’s a common condition for new runners and, like most running injuries, it’s caused by overuse. When you go from no running to some running, you dramatically increase the forces on your lower legs. You need to give your legs time to adjust and grow stronger, especially if you’re not as young, fit and slim as you used to be! But don’t let shin splints put you off running – although painful, it’s not serious. Take a week off running, icing your shins with an ice pack or…

1. KEEPING FIT IS OBVIOUSLY A HUGE PART OF YOUR JOB. WHAT DO YOU DO TO MAINTAIN YOUR FITNESS LEVELS? ‘Whenever I have a challenge coming up, I train really hard. When I was getting ready to take part in a boxing match for Sports Relief, I did specific boxing training three or four times a week, for eight weeks. If I’m running a marathon, I’ll start training (running and working out in the gym) six months before. When I was preparing to go kayaking, I trained for three months before.’ 2. HAVE YOU ALWAYS BEEN SPORTY? ‘Yes, I grew up on a farm in Cumbria, so I spent a lot of time outdoors. I’m a naturally active person. I’m always on the go and I’ll try anything. One of…