Innholdsfortegnelse for March 2019 i Women's Fitness

When we first met this month’s amazing cover star Gemma Atkinson, she was training like mad to get back to fitness after her success in Strictly Come Dancing 2017 (yep, only mega-fit Gemma could lose fitness doing gruelling Strictly!). Since then, the multi-talented star has had a whirlwind year launching a fitnesswear range and inspiring legions of fans with her motivating workout posts on social media. Now, Gemma has written her first book The Ultimate Body Plan, sharing her down-to-earth philosophy and workouts for a healthy, happy body. ‘Feeling strong and comfortable in your own skin is more important than fitting into size 8 jeans,’ says Gemma. Exactly! Turn to ‘What a Gem’ (page 48), to try Gemma’s super-effective workout plan. Whatever your goals for 2019, we’ve packed this issue…

In our article, ‘So you want to be a PT?’ in our February issue, we advised you to look for a personal training course that’s accredited by CIMSPA (Chartered Institute for the Management of Sport and Physical Activity; cimspa.co.uk) to give you a recognised professional qualification, and stated that CIMSPA has taken over from REPS (Register of Exercise Professionals; exerciseregister.org). We’ve since been informed by REPS that this is not the case. Look out for our update in a forthcoming issue.…

Ryan Terry, USN Sports Nutrition Brand Ambassador; usn.co.uk* ‘Compound moves are great for burning fat fast and toning up. By constantly challenging multiple muscle groups in the body by doing, for example, squats (which work your thighs, bottom and calves), rather than a smaller area (such as a biceps curl, which just works your biceps), you burn more calories. Working these large muscle groups will improve your body shape and definition quicker. Other great compound moves include: deadlifts, bench presses, hanging leg raises and overhead barbell presses.’…

DUMBBELL THRUSTER Reps: 15 Works: Quads, glutes, core, shoulders and hamstrings Stand with a pair of dumbbells at your shoulders, palms facing forwards (A). Push your hips back into a squat, until your thighs are at least parallel to the floor (B). As you press through your heels to come out of the squat, use the momentum from your legs to push the dumbbells off your shoulders until your arms are overhead (C). Return the dumbbells to your shoulders, and repeat. UPPER-BODY TWIST Reps: 15 each side Works: Quads, glutes, core, obliques, shoulders, upper back Secure a resistance band at waist height on your right side. Stand with your feet wide apart, knees slightly bent, and hold the band in front of you with your arms straight, making sure there’s…

Hippeas Chickpea Puffs Sweet & Smokin’ £2 for a 78g bag from Sainsbury’s These organic puffs made with chickpeas, quinoa and tapioca are higher in fibre and protein and lower in fat than a puffy snack such as Wotsits, so are more filling. 90 calories per 22g serving. Emily Veg Crisps French Beans, Sugar Snap Peas, Edamame £2.60 for 80g bag from Waitrose Unusual but yummy, this super-crunchy selection of dried peas and beans has just the tiniest dust of salt, so you don’t need to worry about the effect on your blood pressure. A 23g serving provides 85 calories. Bepps Black-eyed Pea Puffed snacks £1.79 for 79g from Tesco Another puffy snack that’s made from a pulse, these also have higher amounts of filling protein and fibre than most.…

WARM ROASTED KALE, PEAR AND SWEET POTATO SALAD Serves: 4 2 large sweet potatoes, peeled and cut into thick matchsticks 4 tbsp olive oil 60g mixed seeds such as cumin, fennel and pumpkin seeds 300g kale, ribs and stalks removed, leaves coarsely shredded 60g chopped walnuts 175g creamy goats’ cheese, crumbled 2 ripe pears, peeled, cored and sliced 4 tsp balsamic vinegar A handful of fresh flat-leaf parsley, finely chopped Salt and freshly ground black pepper 1 Preheat the oven to 190°C/gas mark 5. 2 Put the sweet potato in a large roasting pan and sprinkle with the oil. Season lightly with salt and pepper. Bake in the preheated oven for about 8 minutes; sprinkle the seeds on top and return to the oven for 5 minutes. 3 Add the…

Say hello to Shape Seamless, your lightweight, second-skin gym favourites. Engineered to define, the Shape Seamless collection from Myprotein is constructed with unique knit technology to blend sweat-wicking with style. Constructed for performance using super-soft yarns and boasting shape-enhancement mesh panels, the squat-proof leggings, long-sleeved crop top and crossed-back sports bra move exactly as you do, offering shape, style and support when you need it the most. Available in black, taupe and seafoam. Designed to support and sculpt, the Shape Seamless Ultra collection is made to contour your curves, with flattering high-waisted leggings and matching sports bra featuring contouring knit panels and sweat-wicking technology to keep you supported through your gym sessions and beyond. Available in black, copper rose and dark indigo. Get 20% off all clothing on…

BANISH THE BLUES With the shorter days still here, it’s important your vitamin D levels are topped up. New research from Trinity College, Dublin, has found a deficiency in the sunshine vitamin can lead to a 75 per cent increased risk of depression over a four-year period. The National Institute for Health and Care Excellence (NICE) believes 10 million Brits could have low levels of the vitamin. Find out if you’re one of them with BetterYou’s Vitamin D Testing Service (£32.95, plus free oral spray; betteryou.com). Or top up with DLux Vitamin D Oral Spray (£5.95; hollandandbarrett.com). SMART SLEEP Improve your kip with the UK’s first climate-neutral mattress. Nectar Sleep features a seven-zone support system, temperature 0regulation that draws heat from your body and circulates fresh air as you move,…

This month we look at Oneness With All Life by Eckhart Tolle (Michael Joseph, £8.99). In a nutshell: In this bite-sized intro to the spiritual teachings of the best-selling author of The Power of Now, Tolle distilled 200 life-changing quotes from his 2005 publication A New Earth and created a thought-provoking, inspirational companion to your inner journey. Dip in and find more space in your life for being. A nugget: ‘Give up defining yourself – to yourself and to others. You won’t die. You will come to life. And don’t be concerned with how others define you. When they define you, they are limiting themselves.’…

Forget margaritas; try a mock-a-rita. This elegant booze-free drink hits the spot when you feel like indulging. It’s not too sweet either. Ingredients 200ml coconut water 50ml lime juice 1 tbsp agave syrup (or honey) Juice of half an orange Lime and salt for glass rim Strip of orange zest Crushed ice Method  Shake some salt onto a small plate. Squeeze lime round the rim of a margarita glass and then dip into the salt. Mix the other ingredients in a cocktail shaker and strain into the glass. Garnish with orange zest.…

1 ‘Hoist your puppies up! There’s a massive temptation for women in their 30s and 40s to just let those bra straps slightly go and there’s nothing more ageing than having your boobs down round your mid-chest area. So shorten your bra straps a little and it does make a big difference.’ 2 ‘SMILE! NO ONE’S LOOKING AT YOUR WRINKLES IF YOU’RE SMILING AND IT MAKES SUCH A GOOD IMPRESSION ON PEOPLE.’ 3 ‘Never, ever, ever make a noise when you’re bending over – not even a small groan – that’s just the worst thing you can possibly do!’ 4 ‘WALK WITH PURPOSE. EXERCISE HELPS WITH THAT WHEN YOU FEEL TONED AND STRONG AND MUSCULAR AND YOU’VE GOT A BETTER POSTURE WITH YOUR SHOULDERS BACK. THIS IS ONE OF THE…

You need to eat differently on training days compared with rest days or low-activity days. In basic terms, this means on training days you’ll have carbohydrates pre- and post-training as your fuel. You’ll then be using fats to power everything else you’re doing. On rest days, fats will be your go-to energy macro and you’ll be leaving complex carbs alone. Here’s an example to show you how to get the results you want. (All recipes are available in Cooking for Fitness.) • Non-training day Breakfast: Spicy Oaxaca scrambled eggs with spinach Lunch: Curried chicken & roasted cauliflower salad Snack: Protein waffles and Greek yoghurt Dinner: Curried pork chop with Indian cucumber salad • Training day Breakfast: Smoked trout with avocado & cottage cheese with seeds Post-training: Rainbow salad with spicy…

1 WALKING-ON-THE-SPOT TEST ‘This exercise is designed to show you you’re off balance – I’ve never seen anyone stay in exactly the same place!’ says Higgins. Find a space where you have some room to move around. Get a friend to time you for 2 minutes. Close your eyes (no peeking and cheating!). March on the spot, swinging your arms and lifting your knees high. When the timer goes, open your eyes and see where you’re now standing. There could be a pelvic twist or you could be leading from the right side of your body; perhaps you’re rotating as you march or you’re leaning forwards slightly. Whatever your result, it shows that your body is moving with imbalances. 2 HIP HINGE How’s your hip mobility? Sitting for…

HOKA ONE ONE TORRENT £100; hokaoneone.eu ‘For established trail runners who like to race, these great-looking, super lightweight shoes (just 211g) pack in all the essentials. You get a good balance of cushioning and agility, thanks to the PROFLY midsole. The soles boast grippy rubber and chunky lugs and do a great job of keeping you upright on muddy terrain. The upper is tough, super breathable and quick drying (but not waterproof) and ‘protective overlays’ help deal with rougher terrain. They have a low 5mm drop which suits forefoot runners more than heel strikers. While I was very impressed with the cushioning, given these are performance shoes, they’re a little less supportive than some, so are best suited for seasoned runners with good technique.’ BEST FOR: Speedy trail runners INOV-8…

Q I’d like to start running, but pounding pavements doesn’t appeal to me. Can I head straight for the trails? A‘Yes, of course. Starting running on trails is possibly better than pounding the pavements. As well as being mentally uplifting, thanks to the peaceful natural environment, trail running challenges your body in a different way to road running, and helps get you fitter, quicker. Balance is key when trail running and this also helps up your levels of fitness and strength, as every step is different, working different muscles. It also helps reduce the risk of stress-related injuries – common in road runners as they overuse the same muscles and strike the ground in the same way each time. Running off-road can be more relaxed and feel less like a…

STAR LETTER NEW YEAR FITNESS For some time, my friend has been trying to get me to join a women’s netball team. We played netball together at school and I used to love it, but since I’ve had a family and started working full-time, I’ve hardly exercised. Your article ‘Net gains’ (February issue) reminded me not only how much fun netball is, but what good exercise it is. Your article also highlighted the fact that those who are physically active, including those who play team sports, have a reduced risk of obesity, diabetes, depression and low-self esteem. It gets you out of the house and away from screens. Thank you for the nudge in the right direction – I’ve now enrolled and my teenage daughter is joining too. Gillian Hollands,…

‘DOING A VARIETY OF TRAINING WILL BRING HUGE BENEFITS’ Are you running regularly but not seeing any gains? It may be time to run less and do other forms of exercise more. Yes, really – just ask Dame Kelly Holmes. ‘Running isn’t just running,’ says the star and author of new book, Running Life (Octopus, £20). ‘I think it’s important to understand that, to improve your running, you don’t just run! No matter what kind of runner you are, doing a variety of training will bring huge benefits. The stronger you are, the better your running experience.’ During her incredible running career, Dame Kelly battled injuries mentally and physically, learning to adapt her training in order to stay physically fit, motivated and focused on getting back on form in time…

If you’re a fan of Joe Wicks (aka The Body Coach), you’ll know the Lean in 15 star is partial to a burger. And a steak or two. So, it might come as a surprise to hear the protein-loving PT has just released a vegetarian cookbook Veggie Lean in 15 (Bluebird, £16.99). Indeed, when a vegan friend suggested a while back that Joe should use his fame to encourage a more sustainable, plant-based way of eating, the fitness influencer admits he wasn’t really interested. Likewise, when Joe did share veggie recipes on social media, he found there wasn’t much demand. Fast forward a couple of years and how things have changed. Thanks to a growing awareness of eco issues and greater exposure to tasty vegetarian food, Joe – like millions…

This salad is rich in sleep-friendly nutrients The kale and seeds provide calcium and magnesium; the sweet potatoes are a good source of potassium and vitamin B6, and the goats’ cheese contains vitamin D. Walnuts are a source of another key sleep nutrient, the amino acid tryptophan, which has a natural sedative effect. Other sources include lean proteins such as fish, chicken, turkey, wholegrains and quinoa. To sleep soundly and avoid indigestion, ideally leave three hours between eating and going to bed.…

BREAKFAST ‘I like to kickstart my day with an early workout with my trainer – sometimes I’ll go before the girls are even awake! Going early is the best as you get it out of the way and can get on with the rest of the day. Then I’ll come home and have breakfast, which will usually be a bowl of oats, almond milk and berries with a sprinkle of cinnamon on top.’ SNACKS ‘If I need a little something to snack on, it’ll usually be a handful of nuts, a banana or a boiled egg. I’ll always have nuts or a banana in my handbag to keep me going!’ LUNCH ‘My go-to for lunch is a chicken and avocado salad, with lots of leaves – sometimes I’ll add quinoa…

Q What herbal remedies can I use to improve my energy? ‘Herbs that boost energy are called adaptogens. Adaptogens reduce the energy drain that accompanies intense emotional, mental or physical exertion. Exertion of any form over a sustained period will deplete energy by creating hormonal and sugar imbalances which often present as fatigue, low mood, poor sleep or sugar cravings. Adaptogens balance hormones and blood sugar, helping boost energy. ‘Adaptogenic herbs that improve energy include: Siberian ginseng, which increases stamina and resilience by reducing fatigue from physical exertion; rhodiola rosea – a mood-enhancing herb that increases cognitive energy and concentration by reducing the drain of intense mental activity; schizandra sinensis, a powerful anti-anxiety herb that can help with emotional stress. See your naturopathic herbalist for suitable herbs and lifestyle…

PLANT POWER There’s been a lot of interest in the nutritional and medicinal value of mushrooms recently, and now you can add them to your beauty regime, too. Two hot ingredients are kojic acid and tremella extract. ‘Tremella is a Chinese mushroom that offers potent antioxidant protection and can hold more water than hyaluronic acid, while kojic acid is a powerful depigmentation agent,’ says Victoria Hiscock, product and education specialist at AlumierMD (alumiermd.co.uk). Target dark circles with tremella and light-reflecting ingredients in AlumierMD AluminEye (£52 for 15ml), or brighten uneven skintone with liquorice root extract and kojic acid in AlumierMD Intellibright Complex (£57 for 30ml). For an anti-ageing powerhouse, slather on reishi mushrooms with Kat Burki Vitamin C Intensive Face Cream (£98 for 50ml; katburki.com). CELEBRITY CORNER ‘I’m obsessed with…

Three ways to stay connected with your friends: Plan play dates – At the start of the year, think about your closest mates, then plan some face-to-face meet-ups, even just one or two for distant friends. If they live locally, try to meet them once a week. Have risky, maskless conversations – We spend most of our lives trying to project an image to others. Be authentic with your closest friends, secure in the knowledge they get you and will always have your back Write letters – Online communications are usually transactional rather than meaningful or nourishing, but there’s something personal, precious and intimate about writing a physical letter or card.…

Thanks to all of you who voted for your favourite healthy food and drinks in our annual awards. Turn the page to discover the winning snacks and superfoods that help power your action-packed lives BEST SNACK BAR BEST COLD DRINK BEST HOT DRINK BEST BREAKFAST BEST FREE FROM BEST SUPERFOOD BEST PROTEIN BEST STORE CUPBOARD ESSENTIALS…

WE LOVE With its smooth lines and ‘hold-you-in’ fabric, this catsuit creates a beautiful silhouette.…

Sara Miller Flamingo Silk Eye Mask, £25; daisypark.co.uk Know someone who doesn’t sleep well? Or perhaps they travel a lot? We have just the gift for them! Sara Miller’s beautiful silk eye masks are lightly padded for comfort and come in a pretty presentation box, making a luxurious treat. If pink’s not the recipient’s thing, there’s an equally beautiful Swans design, with a background of dark grey/brown, which comes in a coordinating box. The covered elasticated strap's kind to hair, while silk is gentle on skin and helps retain moisture around the delicate eye area. The eye masks measure 21cm x 9.5cm, so work well to block out light. Can you feel that restorative afternoon nap beckoning?…

January blues…? It’s time to swap winter’s chill for the tropical beaches and warm, turquoise waters of The Bahamas. A paradise of rest and relaxation, this chain of beautiful islands is home to a bounty of beautiful spa hotels and wellness centres where you can luxuriate in an oasis of pampering, surrounded by natural beauty, for a total mind and body boost. Whether you’re looking for a state-of-the art pamper palace or a peaceful massage cabana overlooking the ocean, The Bahamas has a spa experience for you. You’ll find everything from five-star, all-inclusive spa hotels with à la carte pampering to boutique resorts with holistic treatment centres. And the further south in the islands you travel, the more relaxed the pace of life becomes. When you’re not enjoying a treatment…

Ready to hit the gym this new year? Not so fast. ‘Modern life has made it easy to slip into the habit of using your body as nothing more than a vessel – the machine you’re carried around in,’ says David Higgins, personal trainer and physical therapist to the stars. ‘That means you stop taking care of yourself physically. But we need our bodies in a good condition if we’re going to thrive.’ Having worked with Margot Robbie since her role in Tarzan, Rebecca Ferguson for films such as Mission Impossible and counting Claudia Schiffer as a long-term regular client, Higgins firmly believes in resetting your body before you work it hard, whatever fitness level you’re at. ‘We all have imbalances,’ he says. ‘And it can actually be counterproductive to…

ELBOWS Keep your arms straight throughout the move. ABS Brace your core. FEET Your feet should be wide apart and your knees bent. Don’t take your knees past your toes. MED BALL WOODCHOP Reps: 15 each side Benefits: This move works all the major muscles in your body. Stand with your feet wider than hip-distance apart, knees bent, and hold a medicine ball outside your right knee (A). Keeping your arms straight, brace your core and stand as you twist and raise the ball diagonally above your left shoulder (B). Pause, then lower the ball to return to the starting position. That’s one rep. T PLANK Reps: 20 (10 each side) Benefits: This exercise is great for your abs and shoulders, while strengthening your core, which will protect your lower…

ZWIFT RUNPOD £29.99; amazon.co.uk Put some fun into treadmill runs! Attach this little pod to your shoe, download the Zwift app and enjoy virtual-reality runs at the gym. Join groups and follow structured workouts and training plans. ON RUNNING PANTS £135; on-running.com Rain’s no excuse not to go running! These four-way-stretch trousers are windproof and waterrepellant on the front to keep out the elements, while mesh knee vents also allow your knees to move freely. ASICS GEL-NIMBUS 21 £155; asics.co.uk Doing the marathon? Asics’ new, neutral, long-distance shoe could be a good option. With FlyteFoam Propel and FlyteFoam Lyte technology, it helps give you an energetic, light run.…

This month, Gillian wins a Camelbak Sequoia backpack worth £144.99. It features a women-specific s-curved harness, independent suspension with Slider sternum strap and a groundbreaking NV Back Panel, for great cross-ventilation. Designed to comfortably carry gear and hydration all day, it comes in three colourways. Gillian will also receive a 1L Camelbak Chute Mag double-walled vacuum flask, worth £17.99, with integrated magnet that keeps the rapid-flow drinking cap out of the way as you tip to drink. Choose from white, red, olive, blue or black; camelbak.com.…

‘I usually wake up early around 7 am, make myself a cup of warm water and have a special moment with my dog, Stip. He’s the sweetest thing early in the morning and it always puts me in the right mood for the day. When my husband gets up, we’ll meditate together: either a guided meditation or doing our own thing. If I feel quite calm, I’ll just sit with what is and leave a space for breathing and deepening the sense of being. But if I have a busy mind, I might do a clearing meditation. The clearing meditation is the basis of my philosophy for daily life – I check in and sit with whatever is there; I don’t distract myself from it. ‘I don’t always have breakfast…

ONMYLEVEL RUCKSACK  £108;lululemon.co.uk This lightweight, non-bulky yet roomy backpack manages  to get a good balance between sleek looks and practicality – perfect for on-the-go women. CLASSICQUILTED HOLDALL  £155;bagodadesigns.com This super-smart, work-to-gym bag houses a padded laptop  pocket, a shoe compartment, a water-resistant section for gym or swim kit and a bottle holder. MONREALLONDON VICTORYBAG  £117;monreallondon.com Tote fans will love this funky bag, with mesh, neon handles  and leather panels, plus it boasts two small handy diagonal zipped pockets on the outside.…

• ‘Have a goal. Start every workout with a plan, know how long you’re training for and what you need to achieve – a heavier weight, a few more reps or another mile on your running distance?’ • ‘When doing water training, straighten your upper body, keeping your chest and head up and bring your knees up to about a 90° angle. Work hard! You can do a lot and train more regularly without any repercussions.’ • ‘For middle-distance runners, one of my favourite interval, track training sessions when I was competing was 8 x 200m done at about 90 per cent max speed, with a 200m jog for recovery. My pace was 26-28 seconds per 200m.’…

SOUND BITE ‘I cook a lot. You know how much salt, sugar and all of that kind of stuff you’re putting in your body. I like to keep it really balanced to give my body energy and be healthy.’ Actress & model Emily Ratajkowski BITTERSWEET BREW Can't do without your morning latte? It’s amazing any of us like coffee because, by evolutionary logic, the bitter taste of the brew should make us want to spit it out! Bitterness was a sign to our ancestors that a food may be poisonous, but surprising new research shows people who have a genetic sensitivity to coffee’s bitter taste drink more of the brew, not less. Scientists at Northwestern Medicine and QIMR Berghofer Medical Research Institute, Australia, tested participants’ sensitivity to the taste of…

Avocado ‘Fats are so important to your diet, but it’s about having the right kind of fat, and avocados can help with this. Make a smashing guacamole packed full of tomatoes and parsley as a snack or chuck it in a salad.’ Beans ‘Cannellini beans, black beans, kidney beans – all the beans! I love them all. You can chuck them in with lots of different dishes and it promises to be a taste sensation. I like pimping up my beans on toast with some cannellini beans. And they are so tasty in a stew too!’ Midget trees ‘That’s my nickname for broccoli. I use these bad boys in so many meals. They have potassium, vitamins and fibre in them and I love to chuck them in with gnocchi, tofu,…

QUIT LATE-NIGHT SNACKING It’s not just about getting a good night’s sleep, or increased risk of obesity. There’s now evidence that eating late at night could be linked to a higher risk of breast cancer in women and prostate cancer in men. Earlier this year, scientists at the Barcelona Institute for Global Health reported people who had ‘mistimed sleeping and eating patterns’ – or ate just before bed – were more likely to suffer from some cancers. Those who regularly ate after 9pm, or less than two hours before going to sleep, had around a 20 per cent raised risk of breast and prostate cancers. ‘Regularly eating after 9pm increases your breast cancer risk by 20 per cent.’ It could just be that late-night eaters tend to make bad choices…

OLVERUM THE BODY OIL £36 for 100ml; feelunique.com Nourish, rejuvenate and soothe your body with 30 cold-pressed essential oils, including calming lavender, antioxidant raspberry seed oil and alaria esculenta extract for skin elasticity. DR ORGANIC COCOA BUTTER WONDER OIL, £11.99 for 150ml; hollandandbarrett.com You’ll smell like the tropics with this antioxidant-rich blend of organic cocoa butter and sweet almond, sunflower seed coconut, rosehip and oils. TISSERAND TOTAL DE-STRESS MASSAGE & BODY OIL £9.95 for 100ml; tisserand.com With comforting sweet orange, balancing geranium and warming nutmeg, this sesame and jojoba body oil is rich in vitamins, antioxidants and omega-6 and -9 to help reduce feelings of anxiety and bring a sense of calm.…

‘Small changes make a big difference. Cut out the caffeine and alcohol, drink lots of water to stay hydrated, eat nutritious food regularly to fuel your workouts, try to get eight hours’ sleep a night, and schedule yourself in some ‘me time’, even if it’s just having a bath and putting on moisturiser afterwards. If you look after your body, it will thank you. Move it, and you’ll get good results.’ ‘You don’t need to go the gym to follow my plan, but I’d definitely encourage women to join one, if only for the social aspect. You have as much right to be there as the guys, to train and better yourself. I guarantee that after a month, you’ll want to be there chucking the dumbbells around, showing you mean…

BE HAPPY THE EXPERT: Cheryl Rickman, author of The Happiness Bible: The Definitive Guide to Sustainable Wellbeing (Godsfield Press, £14.99) Want to feel better more of the time? You can – it just takes a little time, effort and practice. Mindfulness, meditation and a little mind mastery will help you create a happier life right now. THE PHILOSOPHY: Happiness is not our default state, believes Rickman – the key is to pursue balance and realistic optimism. Often it’s our negative thoughts about a situation, rather than the situation itself, that determine how we feel. Fortunately, the science of neuroplasty – which shows you can create new neural pathways when you reframe your thinking (see box right) – means you can banish unhelpful thoughts in favour of positive ones, and feel…

‘That’s the nice thing about getting older – I don’t really give a sh*t what anybody else thinks,’ laughs Davina, her eyes twinkling. She’s talking about wearing a crop-top while working out – something many of us baulk at, whether we’ve had kids or not, or if we’re half her age… But Davina just wants to inspire women to get fitter and healthier and not let those hang-ups stop us. If we could bottle her can-do attitude for daily personal use, we would. It’s early one bright October morning in London’s King’s Cross area, and we’ve just tried out the latest range of F&F Active clothing (tesco.com/clothing), joining Davina to do a workout led by her current trainer, Sarah Gorman (@sarahblendfit), who built her reputation training A-listers in the US…

H&F editor Mary Comber tries a medical pedicure What? Margaret Dabbs London Medical Pedicure, 45 minutes, £80 Where? Margaret Dabbs at Liberty (one of nine UK clinics; margaretdabbs.co.uk) ‘Exercise may be good for the body, but it’s not always kind on the feet and it’s shameful how little TLC we give them. Enter Margaret Dabbs Medical Pedicure, a saviour of a treatment combining medical podiatry with the finishing touches of a pedicure. ‘Reclining on the luxurious treatment couch in a private consultation room, I hold my breath as I reveal my hoof-like feet to podiatrist Paula. Fortunately, Paula – an experienced practitioner with a wealth of handy tips – has seen it all before. Expertly examining the dry skin and discoloured nails, she announces that trauma (from injury or badly…

Want to make sure you’re eating well enough to fuel your training? Who better to ask than England Rugby Union star and fitness influencer James Haskell, whose new book, Cooking for Fitness (£19.95), has just been released. Written with top sports-performance chef Omar Meziane – the man who fed the England football team to success during the 2018 World Cup – the recipes and sports nutrition advice will help you meet your fitness and training goals in one fell swoop. ‘At the time of writing this, I had to overhaul my entire diet for the new rugby season as I’d just enjoyed five weeks off,’ says Haskell. ‘But eating and drinking what you want comes at a price. The penalty is weight gain – in the form of body fat.’…

It all started when David Higgins was at university in Melbourne, studying exercise rehabilitation and playing Aussie rules football at a high level. When he was just 19, an illegal tackle left him unable to get out of bed for six months; and he was told by doctors not to play contact sport again. He knew he was too young to live with his body as it was, so he rehabilitated himself through trial and error and reformer Pilates. Since moving to London from Australia in 2004, he’s been helping other people achieve amazing results, whether they’re injured or not; davidhigginslondon.com.…

KNEE Make sure your front knee’s at 90˚ TORSO Keep your upper body vertical HIP You should feel a stretch at the side of your hip ONE-LEGGED KING PIGEON POSE II This pose releases tight hip flexors – muscles that shorten when you sit for long periods or run frequently. The move also strengthens your back, improves your posture and stimulates the organs in your abdomen. HOW TO DO IT • From kneeling, step your right leg forwards, knee bent to 90o and foot flat on the floor. • Bend your left knee until your shin’s vertical, making sure your weight’s balanced evenly between your right foot and left knee. • Inhale as you lift your left arm and, bending your elbow, exhale and take hold of your left foot.…

It doesn’t matter if you’re a running newbie or a determined improver, the first thing you should do before you start your training this year is to establish your base level of fitness. This knowledge will help you determine how far and how often you should run – and help you pin down some motivating, short-term goals. Below, you’ll find four easy but effective home tests you can use to assess some of the key physical attributes you’ll need for running. WHAT TO DO Take each of the tests and record the results in a training log. Then read and follow the advice for your fitness level. Aim to repeat the tests every six to 12 weeks, recording the results each time so you can keep a note of how…

1. HAVE YOU ALWAYS BEEN PASSIONATE ABOUT EXERCISE? ‘No! Growing up with three older brothers, I was always very active – playing cricket and football and climbing trees in the garden – but I wasn’t into exercising and never had a gym membership. I got into fitness by chance, when I was 24 and dating a bodybuilder and PT. He offered to train me and the very first time he placed an Olympic bar on my back and taught me how to squat, I realised weightlifting was something I wanted to do every day. Watching him train other clients made me really jealous, so I quit my job as a TV presenter and got my PT and nutrition qualifications.’ 2. YOU CLEARLY PRACTISE WHAT YOU PREACH. HOW DO YOU KEEP…