Innholdsfortegnelse for February 2019 i Women's Fitness

She’s the PT who celebs, CEOs and royalty rely on for guaranteed results. And now Louise Parker, credited for getting the Duchess of Cambridge back to fitness post-pregnancy, is here to help you shape up for the new year. Forget long, boring workouts and extreme diets. Whether you want to lose festive weight gain or kickstart your fitness, Louise’s speedy, four-week plan will have you feeling great before you know it. Turn to ‘Reshape your body’ (page 98) and get started today! We all need a little balance at this busy time of year, so put aside a day this month to reset your body and mind with our healing, home-retreat plan. Turn to ‘Create your own retreat’ (page 66) and prepare to unwind. Want to stave off winter colds…

Potato peelings, broccoli stems, cauliflower leaves and carrot tops… how much of the vegetables you buy end up in the compost (or worse, the bin)? According to research, we discard over a fifth of the food we buy – most of this fruit and veg. One survey by Tesco found a shocking 35 per cent of bagged salads and 40 per cent of apples are thrown out by customers. And it’s not just food that’s gone off that gets binned, but neglected vegetable parts that are perfectly good to eat. Here to save our shame and our purses is Lindsay Jean-Hard, author of new book Cooking with scraps – Turn your peels, cores, rinds and stems into delicious meals (Workman Publishing, £14.99). ‘What lies unused in one’s fridge or pantry…

WALNUTS Try swapping the walnuts for toasted pumpkin seeds. Or, for an even fresher taste, fold in finely chopped flat-leaf parsley. RED CABBAGE This traditional winter veg is a powerhouse of vitamins. One portion offers a third of your daily vitamin A, needed for healthy vision, and more than half your day’s vitamin C quota. CONFERENCE PEARS Great in sweet and savoury dishes, pears are one of the highest-fibre fruits with 6g per medium-sized fruit. One pear gives 12 per cent of your daily vitamin C and the skin is rich in quercetin, which helps lower blood pressure.…

This month it’s The 5am Club by Robin Sharma (Thorsons, £12.99) In a nutshell: From the man who brought the world The Monk Who Sold His Ferrari, humanitarian and leadership advisor Robin Sharma offers this self-help book with a difference. Written in narrative form, it traces the journey of two strangers and their mentor, and shows you how re-imagining your morning routine (and your thoughts) can bring you the inspiration, focus and drive you need to grow, be creative and live an impactful life. A snippet: ‘The place where your greatest discomfort lies is the place where your largest opportunity lives.’…

Some people swear they get important signs from their subconscious when they dream. A few common themes include: Being chased According to dream interpreters, this usually means you’re avoiding some important issues that you don’t want to face. Falling This is said to mean you’re feeling out of control or fearing failure. That’s not necessarily a negative thing – it may just mean you need to relinquish your idea of a certain outcome. Flying Most of us have had the uplifting experience of a dream in which we’re soaring high in the sky. Usually, it’s thought to mean you’re feeling free and unrestricted. Babies Often, a baby in a dream is considered to represent your inner self. How do you treat the baby? If it’s neglected, it may be a…

‘Deciding to make a leap of faith and change my career path was the best decision of my life to date! Changing people’s lives, happiness and outlook for the better is what we do as PTs. I love guiding clients towards achieving what they never dreamt they could. I’m constantly learning, and building my knowledge and skill set, which keeps me on my toes. Every day is different and I learn from my clients.'…

‘I loved sport and fitness growing up, but my career soon had me swapping my trainers for heels and catching flights to New York instead of going to the gym. It sounds glamorous, but I wasn’t truly happy. After having some PT sessions with Frame, I took the leap to train as a PT. I qualified two years ago and my life has changed for the better. I have so much energy, drive and job satisfaction, and my self-optimisation levels are through the roof. I feel privileged to be able to spend an hour with someone to work on their most important asset – their health.’…

H&F chief sub Emma Lewis tries an infrared sauna session What? A 45-minute far-infrared sauna session, £40 (£55 for two). Where? Glow Bar, 70 Mortimer St, London, W1W 7RY; glowbarldn.com. ‘“It’s the lazy girls’ workout!” laughs Sasha Sabapathy, founder of Glow Bar wellness space (which boasts a cafe, shop and four sauna pods), talking about the sauna effect. “If you don’t feel like going to the gym or you’ve got a cold, it’s the perfect fix.” ‘Being a sauna wimp, though, a 45-minute sauna session sounds like a long time to be in the powerful heat, but, I’m told, an infrared sauna uses lower temperatures of around 50 to 65°C (compared with 85 to 90°C in a traditional sauna). However, you still get a really good sweat on in an…

• Try to eat a couple of portions of protein a day: chickpeas, lentils and beans, peanuts, tofu, tempeh and seitan (a wheat-based meat replacement). • Vitamin B12 and iodine are really hard to get in a vegan diet, so supplement or add plenty of nutritional yeast and seaweed into your diet. • Keep up your iron by eating pulses and legumes, cashew nuts, almonds, quinoa, tofu, tempeh, soya, green leafy veg, sprouted seeds, dried apricots, raisins and dates, and fortified breakfast cereal. • Most Westerners get a lot of their calcium through dairy. Seek out plant milks that have been fortified with calcium and vegan vitamin D, as well as eating green leafy veg and almonds for an added hit. • Get your omega-3 from a micro-algae-based supplement or…

THIGHS Lower down until your thighs are parallel to the floor FEET Turn your feet out to 45 degs BOTTOM Squeeze your glutes at the top of the move PLIÉ SQUAT Reps: 15 Benefits: Tones your inner thighs and lifts your bottom. Stand with your feet wide apart, toes out, and the gym ball resting behind your back against the wall (A). Keep pressure on the ball as you slowly bend your legs until you’re in a deep squat (B). Squeeze your inner thighs as you reach the bottom of the move, then drive through your heels to stand back up. Squeeze your glutes at the top, then go again. SUPER GIRL Reps: 15 Benefits: Works your glutes, lower back and core, helping all the muscles work together. Start by…

STAR LETTER A GOOD BALANCE Your article ‘Active girl’s guide to the festive season’ (January issue) was nicely timed and very motivational. Christmas and New Year are notoriously a time to indulge, but I didn’t want to let it be the green light to overindulge! I realise now that I can still enjoy all the festivities and get through the Christmas period without too much impact on my health and waistline. Your brilliant tips inspired me. It can be a challenge to eat healthily and squeeze in a workout when you have work parties and family gatherings, but it can be done. Lack of time is just a lack of priority. Even during a challenging time of the year, I know how important it is to make my health a…

‘As a freelance chef, my days are never the same. I hold supper clubs, cook for wellbeing retreats, run food-inspired workshops at The Garden Museum in London and update my blog (naturalkitchenadventures.com). Today, for example, I nipped out early to go to Borough Market to pick up ingredients for a supper club I’m running tomorrow night. Then on teaching days, I leave the house by 8.30am go to the museum. I’ll have a bowl of porridge before heading out or take some overnight oats with me to eat when I get there. If I have more time for breakfast and have some greens in my fridge, I’ll sauté them to have with scrambled eggs, sourdough toast and a herbal tea. I usually check emails and catch up with social media…

ICEBREAKER 200 OASIS CURVE £75eachfortop& longpants; uk.icebreaker.com Flatlock seams; a drop-tail hem on the top; and a fab pattern make these woollies a great choice for cooler weather. ODLO BLACKCOMB SUW TURTLENECK 1/2 ZIP  £70 top, £55 croppedpants; odlo.com These contain zoned muscle  support and the 3/4 pants work well with ski socks for better comfort in ski boots. PEAKPERFORMANCE SPIRIT £55 top, £45 croppedpants; peakperformance.com Team these stretchy, wicking and supersoft layers with pastels for a fabulous look for all your outdoor adventures.…

Vixen Netball Print Leggings, £29.99; gilbert-netball.com Make your intentions clear in these supportive and sleek training tights that feature ventilation panels to help cool you down and a drawcord waist for a comfortable fit. Mizuno Netball Dress, from £18; netballuk.co.uk Hit the court in this stretchy number and you’ll be on top of your game in the breathable, sweat-wicking fabric. Coordinating knickers recommended. Synergie Pro Shoes, from £67.99; gilbert-netball.com Pivot and pass with ease in these lightweight shoes that offer structure and support throughout the match.…

SOUND BITE ‘I try to eat clean all week and always have a cheat day on weekends so I don’t crave sweet things and pizza in between’ Vogue Williams POP PREBIOTICS Want to lose weight? Try upping your prebiotics. Prebiotics, non-digestible food ingredients (mostly types of fibre), help stimulate the growth of good bacteria already in the gut. Researchers from the University of Calgary, Canada, studied 42 children aged 7 to 12 years old, classified as overweight or obese but otherwise healthy. Participants were given prebiotic fibre or a placebo, daily for 16 weeks. Amazingly, the prebiotics group’s projected annual body-weight increase was just 3kg (healthy for a growing child) whereas the placebo group was 8kg, almost triple the ideal. Asparagus, onions and underripe bananas are particularly rich in prebiotics.…

Even the most unlikely parts of our favourite produce can be transformed into tasty meals, says Hard. Here’s how… Root-veg tops – Whether beet, turnip or radish greens, throw these in soups, omelettes and stews or sauté for a side dish. Broccoli stems – Peel off the outer layer of skin and grate or shave the stems into salads and slaws or cut them into batons for crudités or grilling. Banana peel – Yup, even banana skins are usable. Cooked down and pureed, they add a banana flavour to muffins and cakes. Choose the brown freckled skins. Aquafaba – Don’t pour away the liquid from cooked or tinned chickpeas or beans. Known as aquafaba, it behaves like egg whites and is good in everything from brownies to meringues and mayonnaise.…

EAT MORE, WEIGH LESS Reverse dieting is the new eating trend that claims to help you stay lean and trim on a higher calorie intake, so you get out of that ‘always feeling hungry’ trap. Long-term dieting can make your metabolism slow down, meaning you have to eat impossibly little to keep the weight off but, by slowly increasing your calorie intake a little week by week, you get your metabolism going again, eventually getting to a point where you have a permanently higher intake of calories, without significant weight gain. I think there’s some sense in this approach, particularly for people looking to leave yo-yo dieting behind for good. But it requires dedication and patience – you need to keep a count of your calories and then increase them…

WAYS TO TAKE CBD Healthspan High Strength CBD Oil Drops 250mg; £13.99 for 10ml; healthspan.co.uk This vegan-friendly, broad-spectrum oil is applied under the tongue to directly enter the bloodstream for rapid absorption. Extracted using non-toxic CO2 and with a hint of peppermint, each drop contains 27.3mg hemp oil, equating to 0.75mg CBD. Take one-to-eight drops three times a day. Green Goddess The Tonic CBD Oil capsules, £39 for 80 capsules; greengoddesswellness.com Containing 400mg of CO2 -extracted oil, each capsule will give you 5mg of CBD and CBDa (the raw form of CBD), plus MCT oil from coconuts. Eco credentials include vegetable capsules that are suitable for vegans and lactose intolerance, no added fillers or flavourings and an option for buying in a glass bottle or biodegradable…

SHIELD YOUR SKIN City life leaving your skin lacklustre? Not only can pollution lead to a dull, congested complexion, research shows particulate matter (airbone debris) triggers oxidative stress, causing skin ageing, pigmentation and wrinkles. ‘There is now compelling evidence pollutants accelerate ageing and may drive DNA damage associated with melanoma,’ says skincare specialist Katharine Mackenzie Paterson. Enter Puressentiel Organic Essential Elixir (£34.99; boots.com), a new blend of eight oils, including immortelle (known as the arnica of aromatherapy), proven to reduce visible skin damage caused by pollution and regenerate skin cells. ‘A clinical trial showed that, after 28 days of use, skin roughness reduced by 37 per cent and the appearance of dark circles by 64 per cent,’ says Paterson. CELEBRITY CORNER ‘This intensive lip treatment is incredibly hydrating. It stays…

It’s the season of sniffles. Drizzly days and cold easterly winds form a backdrop for jammed public transport, long hours at the office, packed festive parties and school-playground bugs doing the rounds, so it’s little surprise the chances of catching an infection are pretty high. Indeed, last year’s prolonged winter saw a considerable spike in respiratory illness – with three times more people dying of flu than the previous year – so what can you do to avoid a slight sniffle developing into something more serious? ‘It’s important you do all you can to combat illness at the first sign,’ says Dr Simon Feldhaus, senior physician and the Aeskulap Clinic in Brunnen, Switzerland. ‘The shorter the infection, the better shape the immune system will be in to counter infection at…

Thinking about a career change? If you’re passionate about fitness and fancy getting paid to do what you love, becoming a personal trainer could be a dream come true. Just ask Davina McCall, 50, who’s training to become fully qualified in 2019. But, with insiders warning the PT industry is becoming overcrowded, do you have what’s needed to stand out from the rest and turn your hobby into a flourishing business? And how and where can you train? We’ve done the legwork for you… Q WHERE DO I START? Once you’ve established you have the right qualities to be a personal trainer (see ‘Are you cut out to be a trainer?’ left), you can work towards getting qualified. In the UK, you need to be qualified up to Level 3…

Check what’s included in the price before you choose your course Future Fit Training (futurefit.co.uk) is the leading provider for personal trainers, nutrition advisors and Pilates instructors in the UK. Level 3 PT courses cost £2,999. The Training Room (thetrainingroom.com) offers a three-year career support service to all graduates. A Level 3 PT course costs £1,995. Premier Global (premierglobal.co.uk) is partnered with NASM (National Academy of Sports Medicine), the leading authority on PT in the US, to deliver fitness qualifications. PT training starts from £1,499.…

5.30am: Wake up. Early morning is a peak time for clients, so I’m up and out in 20 minutes. I put on comfy fitness gear, grab the meals I prepped the night before and my backpack which contains all my essential lightweight equipment, then I'm out the door. 6.15am: Session 1. My first clients are a couple I’ve been training for more than six months. We always train outdoors as nothing beats the fresh air first thing in the morning. We work on a circuit today, and as they are quite competitive, I keep a score as a way to motivate them. 7.15am: Breakfast. I usually eat between 7-9am but no earlier. My breakfast today is overnight oats made with almond milk and raspberries. Staying organised with meal-prep is really…

STOCKISTS Adidas adidas.co.uk Asics asics.com Cafe du Cycliste cafeducycliste.com DKNY dkny.com Ellesse ellesse.co.uk Monreal monreallondon.com My Gym Wardrobe mygymwardrobe.com My Protein myprotein.com New Balance newbalane.co.uk Nike nike.com Saucony saucony.co.uk Seafolly seafolly.com Sweaty Betty sweatybetty.com 2XU 2xu.com Tribe Sports tribesports.com…

Hands up if you like wading your way through a mountain of washing up? Neither do we, which is why we were drawn to new cookery book Vegetarian Sheet Pan Cooking: 101 recipes for simple and nutritious meat-free meals straight from the oven (Ryland, Peters & Small, £14.99). Created by award-winning food writer and private chef Liz Franklin, it makes cooking a little simpler and easier for those who are trying to eat a bit less meat, plus, of course, vegetarians and vegans. All 101 recipes use a sheet pan (aka a roasting tin), and Franklin has just three different sizes in her armoury ‘all heavy duty carbon steel, and non stick’. Why use roasting tins, you ask? They make cooking convenient and stress-free, and produce food that’s big on…

Looking to start or progress your running? In need of some running buddies? Or want to get or stay fit? Make a beeline for your nearest free running club, where you’ll be able to run regularly, under the supervision of coaches, without opening your wallet. It’s the perfect, affordable way to kick off your new-year training. While running clubs that don’t charge participants are not a new phenomenon – some of the first were established 1971 by Chris Brasher, co-founder of the London Marathon, and affiliated to his Sweatshop stores – they have certainly grown in popularity. Now sports stores and organisations across the UK host clubs for runners of all levels, from complete novices to seasoned intermediates, and cater to everyone from pavement pounders to off-road racers. Many of…

• Sweatshop Run Community – As well as a branch in Yorkshire, Sweatshop has stores over the south east of England and all host regular running clubs, catering for beginners to intermediates. Staff, all of whom are keen runners, accompany every run. Contact your local store for more details; sweatshop.com. • Nike+ Run Club – There are three weekly runs in the capital, catering for different levels and with interval training to build speed. Sign up at nike.com. • Asics Running Club – The sportswear brand has sessions from two London stores – Oxford Street and Canary Wharf. Visit asics.com/gb/en-gb/. • Sweaty Betty – The brand’s popular free in-store class schedule includes Run Club, one-hour runs for either beginner or intermediate runners. Book online at sweatybetty.instabook.io. • adidas Runners –…

BUFF DRYFLX HEADBAND £16.50; buffwear.co.uk Buff’s fab new DryFlx range of headbands, hats and buffs is designed for high-intensity activities. Light, stretchy, wicking, seamless and 360o reflective, they’re a chilly-weather must. FALKE WINDPROOF WOMEN RUNNING JACKET £150; falke.com This stylish, lightweight jacket packs in a stand-up collar with chin protection, a small zipped pocket, rapid moisture wicking, plus air-ventilation technology at the back. BROOKS GLYCERIN 16 NIGHTLIFE £135; brooksrunning.co.uk If you run in the dark, make yourself as visible as possible with the reflective version of the super comfy Glycerin 16 that boasts with two-way stretch in the upper.…

This month, Daisy wins a £100 voucher to spend at myprotein.com. Myprotein aims to fuel the ambitions of people across the world, ensuring the best in sports nutrition is available to everyone, whatever their goal. The leading sports-nutrition brand delivers a wide range of quality products, including protein powder, vitamins and minerals, snack alternatives and performance clothing. It also has dedicated ranges specifically for women, vegans and pro athletes. For more information, visit myprotein.com.…

Michael Fatica, lead osteopath at The Mayfair Clinic, themayfair clinic.com ‘Run on soft surfaces such as grass or a running track when you tire, since your technique will deteriorate and you’ll create more striking force on the ground. If you’re prone to back niggles, train on flatter ground (running uphill creates a bend in your back, reducing the shock absorption of your spine), and do core exercises to help with cushioning and posture. A faster stride creates less “up and down” motion, so there will be less compression of the spine.’…

CROSS-BODY TWIST AND REACH Time: 30 seconds each side Works: Shoulders, abs and obliques Stand with feet hip-width apart, holding a dumbbell in each hand. Step your left leg behind you, then start the move by raising your right arm straight overhead while bringing your left arm across your body at chest height (A). Rotate your body to the right and reach up through your right arm, as you extend your left arm out to the right side (B). Bend your right arm, rotate your body back to the front and repeat. DIAGONAL LUNGE Time: 60 seconds Works: Glutes, thighs, hamstrings and core Stand with your feet together, holding dumbbells by your sides (A). Take a big step forwards, then bend your front knee and reach your arms and upper…

1 Almond butter, Pomegranate and Fresh Fig This one comes courtesy of Jamie Oliver! Simply make your porridge as usual, then top with a small dollop of almond butter, a scattering of pomegranate seeds and a few thin slices of fresh fig – yum! 2 Blueberry Compôte While your porridge is cooking, tip 175g per person of frozen blueberries into a pan with 1 tbsp water and a little honey if you wish and gently poach until the blueberries are tender, but still holding their shape. Spoon your porridge into bowls and top with a generous blob of Greek yoghurt and the blueberries. 3 Chocolate & Strawberry Slice some strawberries and top your cooked porridge with them, then add a drizzle of sauce such as Sweet Freedom Choc Shot Liquid…

RED CABBAGE SALAD Serves: 6 as a side dish 500g red cabbage 1 small red onion 5 tbsp olive oil 3 tbsp white wine vinegar 1 tbsp balsamic vinegar Freshly squeezed juice of 1 orange 1 tbsp granulated sugar 1 tsp Dijon mustard 1 tsp salt flakes 2 ripe Conference pears 100g walnut pieces Salt and freshly ground black pepper 1 Finely slice the cabbage and red onion and place in a bowl. Mix together the remaining ingredients (apart from the pears and walnuts), then pour over the red cabbage and onion and toss. Set aside for a few hours to allow the flavours to mingle. This will also soften the cabbage and onion. 2 Just before serving, core and finely slice the pears and toast the walnuts. Mix with…

BREAKFAST ‘I like porridge, usually with a banana and I may add a little bit of protein powder for sustained energy. Or I’ll often have a natural type of energy bar for a bit of healthy energy. I always have a coffee, too. I train twice a day, apart from on my long-run day and rest days. Depending on the length of my workout, I’ll either have a snack like peanut butter on toast or an energy bar after, and I’ll rehydrate. If it’s been a longer morning workout, like a track session, it’s usually lunchtime soon after, so I’ll have a light snack straight away, then eat lunch within an hour.’ LUNCH ‘My lunch usually has some salad with it and nice granary bread. I have lots of fresh,…

Q What are the best remedies for doing an inner cleanse? ‘Burdock root has traditionally been used in Chinese and Western herbal medicine to treat an overload of toxins. It acts on the liver, gut, kidneys and cleanses the blood. It’s often combined with herbs such as dandelion leaf to balance its strong detoxifying action. You can also try a daily tea of nettle, cleavers (aka sticky willy) and calendula. Foods including lime, lemons, garlic, parsley, coriander and wheatgrass can also help to stimulate the detoxification process. Other remedies, such as the mineral zeolite and the algae chlorella, which bind to toxins and remove them through the gut, should be part of all cleansing programmes. Make sure you consult a herbalist if you have a medical condition or would…

IS CLINICAL PRO-HEAL SERUM ADVANCE £118 for 30ml; effortlessskin.com This super-charged skin saviour uses vitamin C, E and A, plus olive leaf extract to combat inflammation and free-radical damage. Ideal for rosacea. DR ROEBUCK’S TAMA HEALING MASK £25; spacenk.com Infused with antibacterial turmeric, antibacterial manuka honey and hydrating avocado oil, this healing mask reduces redness, helping acne, sun damage and inflamed skin. HEALGEL INTENSIVE BY HEALGEL £37.50; spacenk.com Created by leading cosmetic surgeons, this rescue gel contains arnica to reduce swelling, hexapeptides to regenerate skin and madecassoside to ease redness and irritation.…

BE ORGANISED ‘Organisational skills are key,’ says Kira Mahal, CEO of Motivate PT (motivatept.co.uk). ‘Can you stay on top of bookings, texts and emails while maintaining an up-to-date diary recording notes on clients after every training session? And it’s vital to be punctual and reliable.’ BE A MOTIVATOR ‘A can-do, positive attitude (even when you’re tired) is another must,’ says Mahal. ‘Clients turn to PTs when they want motivation and results – it’s your job to get the best out of them! If you’re grumpy, not looking after your own health or not making sessions fun, you’re doing yourself and your clients an injustice.’ BE A GOOD COMMUNICATOR You’ll need strong communication skills so you can adapt to each client, read their personality and converse accordingly. ‘You also need to…

H&F chief sub Emma Lewis (43), is studying to be a PT with Future Fit Training (futurefit.co.uk) ‘As a mum working on a busy magazine with long hours, I knew it would be tricky to fit studying into my life. But I’m passionate about becoming a PT to help people live a healthier lifestyle, so I'm doing my e-learning in the evenings when the kids are in bed. I passed the gym instructor stage a few weeks ago, by doing written exams in anatomy and physiology; exercise, welfare and health; and a (nerve-wracking!) practical exam where I had to instruct a beginner in the gym. I was worried I’d be the oldest in my assessment group, but there was a huge age range and a lovely feeling of camaraderie. I’m…

Mammoth’s all-new RISE collection of mattresses is ideal for fitness and exercise enthusiasts. Thanks to Mammoth’s naturally cooling Medical Grade™ Foam technology to keep you at the perfect temperature all night, Posture Cell technology and zonal support, the new mattresses ensure you have a great night’s rest. Sleep’s an essential part of training, and studies show that athletes who sleep longer experience improved performance, as their muscles build and repair and their body produces more energy during rest. Mammoth knows cost can be an issue, so the RISE collection also uses traditional base layers in the mattresses, making it really affordable – so you can make more of your days and nights for less. HI-TECH SLEEP Originally designed to improve the performance and wellbeing of Olympians and elite athletes, Mammoth…

WE LOVE This waterproof, low-bulk coat is packed with features, including a handy sleeve pocket for your ski pass. LET IT SNOW Roxy Frozen Flow Snow Jacket, £245; roxy-uk.co.uk TOP IT OFF O’Neill Crescent Wool Mix Beanie, £24.99; surfdome.com FAST TRACK Elan Ripstick 94W Skis, £500; ellis-brigham.com GLOVE LOVE Volcom Peep Gore-Tex Mitts, £80; volcom.co.uk SMARTY PANTS Patagonia Snowbelle Stetch Pants, £220; eu.patagonia.com VISION ON Adidas Progressor Splite Goggles, £85; adidassporteyewear.com SUITED AND BOOTED Salomon X Pro 80 W Ski Boots, £260; ellis-brigham.com…

Feeling worn out, but no time to get to a spa? Try these collagen-enriched under-eye masks to attack those dark circles and boost hydration and skin texture, thanks to the hyaluronic acid they contain, plus vitamin B3 and C. After cleansing your face, remove the clear film from a pair of patches, sit back and apply a patch just under each eye. After 15-20 minutes, remove the jelly-like patches and gently massage any remaining hyaluronic acid into your eyelids, making sure you don’t get any in your eyes. After a few uses, you should notice a more refreshed appearance – hooray! Use in conjunction with Bea Peptide Eye Serum daily to brighten any existing skin discolouration and to stimulate collagen production even more……

Want to eat a more plant-based diet in 2019, or perhaps be a healthier vegan? Or maybe you’re a die-hard veggie or vegan who’s bored with your staple dishes. Whatever your reasons, Leon: Fast Vegan by Rebecca Seal, Chantal Symons and John Vincent (Conran Octopus, £25) may just become your go-to source for recipe inspiration. The latest book from the highly successful healthy fast-food restaurant chain, it’s here to address the needs of the growing number of busy people who are eating less meat. We all know how hard and time-consuming it can be to break out of our normal routine and get creative but, with super-speedy recipes such as vegan sandwiches and hot wraps, you probably just need to make a few simple ingredient tweaks to wake up those…

‘Store fresh herbs in your fridge wrapped in slightly dampened paper towels to help keep them fresh for longer, or keep pots of fresh herbs on your kitchen windowsill, ready to pick and add to your cooking.’ ‘Soy sauce (dark and sweet Indonesian ketjap manis), sriracha sauce (addictive) and good quality tomato ketchup are store-cupboard musts.’ ‘I also keep tahini, miso paste, palm-oil free nut butters (peanut, almond and cashew), wholegrain and Dijon mustards, passata, maple syrup, date syrup and brown rice syrup in the cupboard, plus several types of vinegar.’ ‘I use extra-virgin olive oil in my recipes unless otherwise stated – it’s healthy, made from just one ingredient and, contrary to popular myth, can be heated to quite high temperatures. Buy a blended one for cooking, and something…

GARMIN VIVOACTIVE 3 MUSIC £299.99; buy.garmin.com/en ʻOn looks alone, this gets me excited. With its all-black, minimal and perfectly designed face, this watch can easily be worn everyday at the office as well as when hitting hard training sessions. Although it may seem incredible to have your life on your wrist, I don’t want to get interrupted by text messages and alerts while training, so thankfully these can be turned off easily. This is one smart watch, with a built-in, very accurate (wrist) heart-rate monitor, countless downloadable workouts, storage for more than 500 songs and Garmin Pay so you can leave your wallet behind. It’s a watch you just won’t want to be without.’ USABILITY ✶✶✶✶✶ FUNCTIONALITY ✶✶✶✶ BATTERY LIFE ✶✶✶✶ SUUNTO 3 FITNESS From £169; suunto.com ʻI struggle to…

‘I’m bored running on my own’ Looking for a relaxed, non-competitive running group? There are many networks of running groups across the UK that welcome any level or age of runner. Check out runinengland.co.uk or jogscotland.org.uk. ‘I want to run for fun’ Moved to a new area and want to meet running buddies? Want a crowd of like-minded running friends to hang out with after your workout? There are plenty of clubs that focus on the social side. Try meetup.com and runtogether.co.uk. ‘I want to train for a race’ If you’re serious about running and looking for focused race preparation or coaching, look for a local athletics club. Check out uka.org.uk or ubfinder.englandathletics.org.…

Q Can you suggest a simple speed-boosting session? A Many recreational runners head out on their normal loop at the same speed each time and wonder why their times don’t improve. Several years ago, I read about a training experiment in Denmark. Eight experienced runners continued their normal routine – about 18 miles a week of steady training – while 10 others reduced their weekly training distance by 50 per cent and instead followed a 30-20-10 training pattern. They jogged for 30 seconds, ran somewhat faster for 20 seconds and sprinted the last 10 seconds of every minute. They repeated this process four more times (five minutes of running), jogged for two minutes of recovery (reaching seven minutes) and completed the whole cycle twice more (a total of 21 minutes…

‘Coming home from school one day aged 12, I was hit by a car and very nearly died. My leg was badly broken and pins, a plate and a bone graft were needed to repair the damage. After five months in hospital, I had to learn to walk again. I was devastated: I’d always been very active, but I was told not to do sports in case my leg shattered. I coped with ongoing discomfort until, in 2007, when I was 24, I tripped and hurt my knee. The pain was awful – some of the worst I’d ever experienced. Surgery the following year didn’t help – I was in constant agony despite strong painkillers and physio. But even with a battery of tests and scans, doctors couldn’t find a…

1. HAVE YOUR WORKOUTS CHANGED SINCE MOVING TO THE UK? ‘Back in LA, I loved hiking around Runyon Canyon in the Hollywood Hills and had a favourite park for doing laps and press-ups, but now I live in Surrey, I run along a canal that has a farm next door to get my nature fix. It’s all about getting to know your community. I prayed for a hot yoga studio to open and one just has – it’s my new church! I also do calisthenics and use a Pilates reformer at home, but dance will always be my go-to workout. I still take private lessons, and love to dance around at home with the kids if we need to be cheered up.’ 2. TELL US ABOUT YOUR NEW DANCE CLASS…