Innholdsfortegnelse for April 2019 i Women's Fitness

She dazzled us with her athleticism and determination in Strictly… so we couldn’t wait to meet this month’s cover star, Ashley Roberts, and discover what it took to do those dances. ‘Strictly… was the toughest thing I’ve ever done – physically, mentally and emotionally,’ she told us. ‘I pushed myself in ways I’ve never done before!’ Turn to ‘Strictly Ashley’ (page 50) to discover the workouts, diet and must-have kit that keeps the super-fit performer in top condition. Also inspiring us this month are the female trainers you’ll meet in ‘Star PT secrets’ (page 56). Responsible for keeping three of the UK’s fittest household names (Davina McCall, Lucy Mecklenburgh and Lorraine Kelly) in shape, the women – all in their 40s and at peak fitness – are stars in their…

This month, Gerda wins CJ Skinhealth products worth £50. The company collaborated with the elite female cycling team, Bianchi Dama, to create two handy products to improve and protect the skin health of active people. Active Cleanse (£18 for 50ml) is a cleanser that contains natural antioxidants and can be used without water. It also tones, clarifies, exfoliates and softens your skin. Enhance & Protect (£32 for 50ml) is a moisturiser with SPF30 that doesn’t run into your eyes when you sweat, or cause spots. It contains hyaluronic acid and retinol to hydrate and even skin tone; cjskinhealth.com.…

BROOKS ADRENALINE GTS 19  £120; brooksrunning.com Suffer from sore knees? With their updated  GuideRails system, these really well-cushioned shoes help stabilise your knees. HOKA ONE ONE GAVIOTA 2  £130; hokaoneone.eu Gait not perfect? These boast a J-Frame design to support  and gently guide your foot, plus plenty of cushioning, and are now more breathable, too. ASICS GEL-NIMBUS 21  £155;asics.com Starting to run further? With a molded EVA sockliner, bouncy Flytefoam and GEL  cushioning, plus the Pebax Trusstic system to boost midfoot strength, these will help.…

PICK OF THE MONTH POWER UP Swap the coffee for a power frappé. Vitamin C-rich aronia berry is high in anthocyanins and antioxidants, while cacao contains flavonoids catechin and epicatechin. Add to your favourite milk for a nutritional boost. Aronia and Cacao Frappé £30 for 30g; viridian.com. UNDIES ALERT! Did you know candida albicans, a yeast that naturally lives in your gut and can cause thrush, can also lead to memory problems and brain changes similar to those seen in Alzheimer’s disease? New research in the journal Nature Communications shows the yeast is able to cross the blood-brain barrier, which normally protects the brain from germs and disease-causing substances in your blood, and can trigger an inflammation response. Avoid wearing tight or synthetic underwear, take probiotics after a course of…

Keen to tread lightly on the planet? The beauty products you choose needn’t contribute to the plastic mountain. We’re impressed with small-batch beauty brand Bramley, which is one of the first bath and body companies to change the material of its bottles to biopolymer HDPE. Still recyclable, the bottles are made from sugar cane waste and the manufacturing process also captures CO2 from the atmosphere, making them ozone friendly. Look out for its fully recyclable pump mechanisms, too. Try the Exfoliating Body Scrub with Sweet Orange, Fennel and Spearmint (£14 for 200ml; bramleyproducts.co.uk). Why not try switching your cleansing wipes for the plastic-free Face Halo (£7; Boots), which can be reused 200 times; and brushing your teeth with the bamboo Humble Brush (£4; Boots), too?…

‘I’m very strict with my cleansing and moisturising routine before I go to bed, and massage in a few drops of Lumity Natural Anti-Ageing Facial Oil (£60 for 30ml; lumitylife.co.uk) every night.’ ‘People ask me all the time what’s my biggest beauty secret, and I always say it’s drinking tons of water. Give your body the H2O it needs to cleanse from the inside out.’ ‘I love using the Skyn Iceland Hydro Cool Firming Eye Gels, (£25 for 8 pairs of patches; marksandspencer.com). I get bags and dark circles under my eyes and these just magic them away after 10 minutes!’ ‘I’ve been having Mesotherapy facial treatments with Jo-Anne Newman at SkinCAN (£135 for one treatment; skincan.co.uk) for years, and really notice the difference in my skin – they put…

Cecilia Harris, 48 After giving birth to her son 17 years ago and suffering from post-natal depression – for which she was prescribed Prozac for six months – French-born Harris first fell in love with exercise while seeking out alternative treatments. She credits the 30-minute personal training sessions she did for transforming her energy, confidence and mental health. When she was 35 and her son had reached school-age, she decided to train as a PT, opening her own high-street studio in Southend, Essex, a year later. It was after she opened her second Essex studio in Brentwood in 2011, that she met reality star Lucy Mecklenburgh and became her trainer. Together, they went on to co-found and launch the successful online fitness, nutrition and wellbeing platform Results With Lucy (sign…

Want to overhaul your diet without going ‘full detox’? Look no further – the queen of clean eating, Gwyneth Paltrow, is back with a new collection of recipes in The Clean Plate – Delicious, Healthy Recipes for Everyday Glow (Sphere, £25), designed to lighten your plate and reset your body while still delivering on flavour and pleasure. Whether you’re looking for healthy eating inspiration or you’re avoiding certain food groups, Paltrow is on a mission to prove clean eating doesn’t equal deprivation. ‘I never want to cook or eat something that feels like a compromise, like I’m saying “no” to what my body is craving,’ says the actress and goop CEO. ‘Healthy and delicious are not mutually exclusive.’ Author of three New York Times bestselling cookbooks: It’s All Easy, My…

STAR LETTER DREAM AWAY I claim to rarely dream, so I was fascinated by your article ‘Live your dream life’ (February issue). I have a friend who has the most fantastically detailed dreams, always meeting very important people, from politicians to the Queen, and he seems to be a happier person for it. He even writes stories about them. I intend to give the tips suggested in the article a try (such as repeating affirmations as I go to sleep, keeping a dream journal, spotting recurring motifs and checking I’m dreaming while aware, before using my dreams to help me figure things out). Who knows how it might enrich my life and help me to reach my goals, and overcome my obstacles. Gerda Cauchi Vanoverbeke, Malta PLANT POWER I’ve been…

Jenny Squires Founder of online boutique My Gym Wardrobe 1 MULTIPURPOSE LEGGINGS ‘The 90s look is strong in 2019, with top-heavy boxy hoodies and bomber jackets, along with heavy-soled trainers.’ Jenny Squires ‘Consumers are still hungry for leggings they can wear both to the gym and as fashion items. Our best-selling legging is Noli’s wet-look Liquid Legging. It’s high-performance but can also be worn with a silk shirt and boots in the evening. Brands are responding to this demand and, for SS19 and AW19, we’re seeing a lot of black leggings with beautiful detailing and grown-up street vibes.’ 2 ANIMAL PRINT ‘Animal print is here to stay, and 2019 sees it playing a big part in athleisure, with brands lazer cutting it and crocheting it into their designs. We’re also…

SOUND BITE ‘For breakfast, I’ll have porridge or fruit. Lunch is normally pasta or a jacket spud with tuna and sweetcorn. Dinner’s something light like fish and steamed veg.’ Denise van Outen MINERAL MIRACLE Here’s another reason to ensure you get enough magnesium – new evidence suggests it can help your body regulate vitamin D levels. Previous studies have shown vitamin D tends to be low when the body’s magnesium supplies are depleted. But in this latest research, investigators at the Vanderbilt-Ingram Cancer Center in the US found magnesium also regulates higher levels of vitamin D (a moderate vitamin D level has been linked to the lowest risk of cardiovascular disease). The authors recommend getting magnesium from food sources rather than supplements – try dark leafy greens, whole grains, dark…

BLACK BEAN AND MUSHROOM STIR-FRY Serves: 2-3 Prep time: 20 minutes Cooking time: 20 minutes 210g sushi rice ¼ tsp salt 1 tsp vegetable oil 1 cm ginger, finely chopped 3 garlic cloves, finely chopped 1 tbsp black bean paste 90g baby sweetcorn, halved 80g frozen edamame 90g sliced mushrooms 60g small broccoli florets 125ml vegetable stock 1 teaspoon cornflour Sliced spring onions, to garnish 1 Rinse the rice and drain repeatedly until the water runs clear – about 5-7 thorough rinses. Tip the rice and 310ml water into a saucepan that has a tight-fitting lid and add the salt. Bring to the boil over high heat, stirring constantly, then turn down the heat as low as possible, clamp on the lid and let the rice cook undisturbed for 15…

‘As you would expect, Rosemary’s diet ticks all the boxes when it comes to healthy eating. She has a sensible, pragmatic approach to eating and I like the fact she understands that nothing is off limits – a healthy, balanced diet is about what you eat most of the time and, providing what you eat most of the time is healthy, as it is in Rosemary’s case, you don’t need to worry about the occasional treat. As she says, food is amazing and we should enjoy it all. There doesn’t seem to be a lot of dairy in her diet, which isn’t necessarily a bad thing, but if she doesn’t eat dairy, she should eat other calcium-rich foods.’…

Q What’s the best way to treat post-workout aching muscles and speed recovery? ‘Lactic acid build-up is often blamed for post-workout muscle soreness, but lactic acid isn’t the problem; it breaks down quickly and is no longer present when the muscle soreness hits. Why muscle soreness occurs is still a grey area, but anti-inflammatory herbs and spices can help: ginger, oregano and rosemary in food, as a tincture or in essential-oil massage. Turmeric is great to have daily with a little black pepper to enhance absorption – look for golden latte recipes online. Aim for a teaspoon of turmeric per day. Tart cherry juice has been shown to lessen pain and improve strength recovery in athletes at two cups per day; it also helps you sleep, which is important…

This month, we look at Everyday Yoga Meditations by Stephen Sturgess (£14.99, Watkins). In a nutshell: Sometimes the key to inner peace lies in the body. Drawing on the transformative power of Kriya yoga, Sturgess offers meditations to take you on a nurturing journey that increases happiness, harmony and personal fulfilment. Learn to boost energy through mudras (yogic hand gestures), balance emotions through chakra chanting and find peace with Ultimate Bliss Yoga Meditation. A nugget: ‘Meditation is the liberation of the mind from all disturbing thoughts, emotional reactions and restless desires.’…

Breakfast: ‘Greek yoghurt with berries, nuts and seeds.’ Mid-morning: ‘Eggs and avocado – maybe with bread, depending on whether I’m cutting down on carbs or not.’ Lunch: ‘An omelette with veggies and a little Parmesan cheese. I love adding chilli flakes to give some extra flavour.’ Dinner ‘Always a protein with veg, like a chicken and avocado salad. But if I want to indulge, it could be Mexican or a pizza!’ Snacks: ‘I sip on Sunwarrior’s Classic Plus Organic Plant-Based Protein in Chocolate flavour £27.95 for 500g; sunwarrior.co.uk) mixed with coconut water for an extra bit of protein throughout the day. It’s really yummy!’…

New year detox done, it’s time to find some fresh ways to eat for the remainder of 2019. Happily, there are loads of new ideas to choose from – and while some are more predictable than others (we’re looking at you, plant-based eating), others are pleasingly unexpected (hello mesonutrients). Of course, some are healthier than others, so we’ve saved you the trouble of sorting the good from the gluttonous. Read on for the experts’ views on the hottest new ways to feed your body... TREND MEAT-FREE Sales of meat-free foods increased by 22 per cent between 2013 and 2018, according to Mintel market research – and that growth is forecast to increase by a further 44 per cent by 2023. Recent months have seen ‘meat-free’ products go mainstream: Gregg’s already-infamous…

With noise pollution at an all-time high and the added disruption of digital distraction, resorts are coming to the rescue with retreats that offer a break from 24/7 stimulation and force you to reconnect with yourself and the world around you, to help reset your body and mind and truly recharge your batteries. BUDDHIST BLESSING A silent retreat offers you the opportunity to become more mindful in a supported environment. Teacher-led group retreats at Gaia House in Devon offer Buddhist Insight meditation, suitable for seasoned meditators as well as those with no previous meditation experience. Once the retreat begins, you’re asked to refrain from all types of verbal or written communication, apart from with retreat teachers or co-ordinators (in the event of a practical issue). The schedule of sitting and…

Phew! At last we don’t have to be happy and successful all the time! The arrival of painmoons on the holiday agenda reflects the growing acceptance that it’s ok not to feel ok. If you’ve recently split up with your partner, lost a loved one or have simply hit a low patch in your life, a painmoon vacation can support you through a difficult time and give you the tools you need to bounce back. EMOTIONAL BALANCE Just because you’re not celebrating on honeymoon, doesn’t mean you can’t have a great location to heal. Bali’s Revivo Wellness Resort is spread across three hectares of lush vegetation, enveloped by dense tropical rainforest and the Indian Ocean. Its signature three- to seven-day Emotional Balance programme includes a body analysis, wellness consultation before,…

WE LOVE With moisture-wicking fabric and mesh panels, you’ll never lose your cool in this Bright and breezy Stella McCartney top.…

We do love comfy PJs for relaxing in, and these are so soft and light (thanks to the stretch modal material they’re made from), that they’re perfect for when you’re staying in for a pampering session. We love the stylish ribbons and dropped shoulder style, too, which gives them an effortlessly chic look. No wonder this brand’s a hit with the A-listers! The name Eberjey comes from a Nigerian parable and encompasses closeness, goodness and joy, and though these aren’t the cheapest jammies, you’re worth it, so go on, treat yourself and feel like a star!…

• BREAKFAST – ‘Most weekday mornings, I opt for an easy smoothie that’s light on sugar, but when I’m cooking breakfast, I try for dishes that keep you full until lunchtime like dal with sautéed chard or black rice pudding with mango.’ • LUNCH – ‘Chopped salads, summer rolls, nori wraps and Buddha bowls; I eat some sort of crunchy, veggie-packed salad, bowl or roll for lunch almost every day. They’re healthy and versatile – just sub in whatever mix of veggies, proteins and sauces you have on hand.’ • DINNER – ‘When it comes to dinner, I’m definitely more of a turkey burger/spaghetti and meatballs/roast chicken and potatoes kind of girl. So I’ve made it my mission to develop clean versions of some of my favourites, like a killer…

Eat for a pure life force – eat whole, real foods in their natural state. Fruit, veg, nuts and grains are known as sattvic (pure essence) and abundant in chi or life force. They lead to a peaceful mind in control of a fit body. Limit foods such as cacao, matcha, turmeric, chilli, ginger and cheeses – they have less energy than sattvic foods, but are essential in moderation to give us the energy to get things done. Keep your gut happy – consuming probiotic-rich, fermented foods, such as miso and sauerkraut; and drinks, such as kefir and kombucha, will introduce beneficial bacteria into your digestive system. A little liquid with the meal is okay and a glass of warm water with a squeeze of lemon juice half an hour…

‘Make sure you warm up before starting this workout. Cool down and stretch afterwards.’ ‘Speed is of the essence with this workout. Proceed quickly from one exercise to the next with a 15-second rest between exercises to give you the high level of intensity you need to see great results.’ ‘Think about the movements you’re performing and concentrate on the muscles you’re working and engaging.’ ‘Stay in the moment and focus on each movement to make your body work harder and get results quicker.’…

PROSKINS SLIM GYM PANEL LEGGINGS £59.95; proskins.co ‘With ingredients such as caffeine, retinol, vitamin E, aloe vera and ceramides in the fabric, these leggings (sizes 8-16) are clinically proven to reduce the appearance of cellulite and nourish skin by boosting collagen and circulation (the graduated compression helps with this). To experience the effects, you need to wear them for eight hours a day for 28 days straight. The temperature-regulating, sweat-wicking fabric was lightweight and silky smooth. I wore the leggings for 10 days straight (antibacterial silver reduces the need for washing) and, while I can’t report a difference in cellulite in that short time, my legs did feel moisturised and soft. These were a bit labour-intensive for me…’ BEST FOR: all-day wear UA ARMOUR FLY FAST PRINTED TIGHTS £55; underarmour.co.uk…

1/Sticking to the same route ‘THE SHOES YOUR TRAINING BUDDY SWEARS BY MAY NOT WORK FOR YOU’ Yes, covering familiar ground will help you gauge how your pace and stamina pick up over time, but it’s not an effective way to boost your athletic prowess – and could lead to injury. The key to success lies in varying your distance, pace and terrain. ‘Running on flat ground only encourages a very repetitive action, which increases risk of strain injuries and limits your potential,’ says Marie Graham, group exercise product development manager at David Lloyd Clubs (davidlloyd.co.uk). ‘Mixing up your runs to include different terrains with regular hills will build strength and stamina through a larger range of motion.’ 2/Trying too hard to change your style Runners have traditionally been told…

SORBOTHANE PRO INSOLES £20; sorbothane.co.uk Help keep injury at bay when you’re pounding the pavements, thanks to these insoles that support, align and cushion the sole of the foot, absorbing a whopping 94.7 per cent of shockwaves. OSPREY DURO SOLO BELT £35; ospreyeurope.com Thinking of venturing further? This packs in an easy-grab 570ml Hydraulics water bottle, touchscreen smartphone window in the pocket, plus room for snacks, keys and the like. The zip pull is also a whistle – genius! NEW BALANCE FRESH FOAM 1080V9 TRAINERS £135; newbalance.co.uk Comfort’s crucial on longer runs, and this new trainer includes more substantial cushioning than its predecessors, plus a new, shaped Ultraheel on the upper.…

‘In 2009, I was diagnosed with Cushing’s disease, a tumour of the pituitary gland. By the time I went into hospital, I had end-stage diabetes, muscle wasting to the point where I couldn’t get up the stairs without using my arms, osteoporosis, a hairy face, memory loss and mania. To treat the tumour, they drilled into my skull and took it out but, at one point, if my potassium levels had dropped a fraction more, I’d have been a goner. ‘I didn’t walk out of the hospital and think, “Oh my god, I’ve got a new life”. It took a while, but I did realise this was my second chance. I quit my job as a teacher and joined an overland trip from the UK to Cape Town, South Africa.…

What life tweaks are you trying this year? ‘I’m trying to cook with more pulses and less meat. I’m enjoying the variety and it’s cheaper.’ Alison Moody, Edinburgh ‘I’m doing a quick warm-up, then stretching in front of the TV, rather than lounging on the sofa in the evenings. I’m feeling much more flexi!’ Ellie Proctor, Brighton ‘I’m planning my meals for the following week at the weekend, then shopping for the ingredients. So far, so organised!’ Madhuri Chander…

‘I’m not a morning person but I make myself get up as soon as my alarm goes off and then eat breakfast, otherwise I’m extra grouchy. I have porridge or granola in the week and save eggs, avocado and salmon for the weekend, when I have more time. Once I’m in my gym kit, I take a bus into work at London’s Third Space, Soho (thirdspace.london), and, on the way, write a social-media post or catch up on my emails. I spend the morning training clients, using strength and conditioning exercises including boxing and cognitive behavioural therapy (CBT). It’s a unique approach I developed after I was forced to retire from boxing earlier than I wanted due to a neck injury. I’d started boxing in 1998, after six years as…

Marvin Burton, Anytime Fitness* expert PT ‘Take your TRX everywhere, so it’s there whenever you get a chance to use it – it weighs less than 2kg. Make sure you vary your workout position – try kneeling, standing, side-facing, lying face-down and lying face-upwards to work your body in a variety of ways. Play with the angle of your body to change the difficulty of the exercises and vary putting your feet and hands in the straps to help focus on different parts of your body. As a bonus, all TRX exercises work your core, as you have to stop yourself from rotating.’…

LUNGE WITH ROTATION Time: 45 seconds Works: Quads, glutes, core, shoulders and hamstrings Grab a weighted ball and stand with your feet shoulder-width. Lift the ball up to your shoulders, arms extended in front. Step your right leg forwards into a lunge, thigh parallel to the floor (A), then twist from your waist to the right (B). Pushing into your right heel, stand up and return the ball to the centre. Repeat with your left leg, twisting to the left, to complete one rep. WOOD CHOP Time: 45 seconds Works: Quads, glutes, abs, shoulders and upper back Stand with your feet just beyond shoulder-width apart. With your arms nearly straight and holding the ball above your head, turn to your right from your waist (A). With a single chopping action,…

BRUSH SPRING ONIONS WITH OLIVE OIL AND CHARGRILL THEM WHOLE. The green bits, which are too often chopped off and discarded, are a good source of folic acid, which helps fight tiredness and fatigue. ADD THEM TO MASHED POTATO. Spring onions are a good source of vitamin C, which potatoes don’t contain too much of. Vitamin C is vital for the immune system and healthy skin and gums. SPRINKLE AS A GARNISH. Four small spring onions weigh around 40g, so chop them up and use as a garnish and you'll slip another half a veg portion into your day. They also work well with Asian foods and will liven up tzatziki.…

DITCH THE DIET A survey by Lighter Life has found that the ‘D word’ – diet – is out of favour, with 71 per cent of people preferring terms such as ‘health kick’, ‘healthy-eating regime’ or ‘mindful eating’. I’m glad to see the back of the word ‘diet’ as it’s synonymous with other ‘Ds’ such as drudgery and deprivation – the reason why up to 90 per cent of people who lose weight on a diet put it back on again. However, it’s important we don’t just replace the name ‘diet’ with another moniker that’s essentially the same thing – something you ‘do’ for a while, before going back to bad habits. Committing to a healthier way of eating over the long term is the real game changer that can…

Some things go without saying – wearing natural fibres next to your skin, not washing with harsh or strongly perfumed soaps and changing out of wet clothing as soon as possible – but what else can you do to keep your vagina happy and healthy? With recent headlines reporting on the dangers of vaginal meshes (fitted to help strengthen a weakened pelvic floor); and inserting parsley into your vagina (to bring on your period), we show you seven fail-safe ways to look after your lady parts. 1 Remember to shower or change your underwear after going for a run. Your thighs rub together 160 or more times a minute when you’re running, making your crotch area warm and sweaty. Skip the shower and you’ll create a hotbed of bacterial…

CELEBRITY MUST-HAVE ‘iS Clinical is an amazing line. I have really sensitive skin and I wear make-up all the time. Its cleanser is incredibly deep but not harsh.’ Debra Messing EXPERT TIP ‘To keep skin hydrated in winter, add a few drops of face oil into your face cream to lock in the skin’s natural moisture and prevent water loss.’IRENE FORTE, FOUNDER OF IRENE FORTE SKINCARE; IRENEFORTESKINCARE.COM PROMOTION INSIDE OUT! Have you considered complementing your skincare regime by working from the inside? Skinade is a clinically proven, professional skincare drink helping define this new way to look after your skin. As we age, our collagen production slows down, affecting the appearance of our skin. Skinade’s liquid formulation (which contains high-quality liquid marine collagen, omega-3 and -6 fatty acids, B vitamins,…

What day is it today?’ asks Ashley Roberts earnestly, displaying all the signs of a woman who’s surviving life by taking each day as it comes. It’s 7.30am on a cold, dark January morning (a Wednesday, to be precise), and the 2018 Strictly Come Dancing finalist is on set with a bleary-eyed H&F team, graciously squeezing us in for our cover shoot before she has to hotfoot across town to another eight-hour-long rehearsal for the forthcoming Strictly Come Dancing: The Live Tour ( strictlycomedancinglive.com ). Yet, despite her relentlessly hectic schedule (the tour lasts two months and visits eight UK cities), the 37-year-old former Pussycat Doll couldn’t be more chuffed to be heading back into the…

‘Sweaty Betty do great hoodies for throwing over your gym kit after training, like this Luxe Invigorate Hoody, (£115; sweatybetty.com).’ ‘I wear high-waisted leggings and crop tops to work out, and My Gym Wardrobe is great for decently priced fitness kit. I love this Arcaa Movement Sia Sports Bra, £60, and Aurum Breathe Out Leggings (£94; mygymwardrobe.com).’ ‘I love Nike’s Metcon Flyknit 3 Trainers (£134.95; nike.com) which I wear for my boxing and circuit-training workouts.’ ‘I used my trainer Dalton Wong’s Mini-Bands (£48; twentytwotraining.com) every morning before Strictly rehearsals to warm up my body, activate my glutes and realign my posture.’ ‘I always carry a reusable water bottle, like ALOR’s 500ml Stainless Steel water bottle (£20; alorstore.com). Given the state of our planet, I think it’s really important to reduce…

Want to get in shape without punishing your body? There's no need to suffer as you kick-start your fitness. The latest breed of bootcamp breaks combines challenging fitness programmes with nurturing spa and wellbeing treatments and coaching, all in stunning settings. You’ll return with a new love of exercise and heaps of self-care tips to keep you on track. THE BODY CAMP Surround yourself with beautiful vistas as you transform body and mind on the Mediterranean island of Ibiza. As you push yourself to the limits in the great outdoors with circuit training, boxing, body sculpting and water activities, you’ll experience a full body makeover, while breath work, silent walks, mindful coaching, habit-changing classes and yoga will transform your mind. You’ll also enjoy complimentary spa treatments, healthy eating workshops and…

H&F chief sub Emma Lewis has a rose crystal facial What? Lymphatic Rose Crystal Facial, 60 minutes, £100 Where? Cloud Twelve, 2-5 Colville Mews, London W11 2DA; cloudtwelve.co.uk ‘After a friendly welcome at this chic Notting Hill spa, I’m shown to a lovely changing room with intricately carved wooden doors on the lockers and a branch-shaped chandelier with crystals hanging from it. I’m met by April, and taken to the treatment room where, after a quick chat about my skin, I lie on a heated bed and listen to calming music as April uses the vibrations from a singing bowl to open my chakras. ‘Using products from The Organic Pharmacy, April cleanses my face before applying an Enzyme Peel Mask with vitamin C, papaya and pineapple, to gently exfoliate my…

For example, when following the throat chakra day, you’ll be reflecting on speaking your truth. Yoga asanas include neck and shoulder openers, plus pranayama (breathing exercises) to help relax your facial muscles and release tension in the chest and throat. You’ll sip on a Spirulina and strawberry truth elixir and nourish yourself with key foods that support your throat – elderberry, manuka honey and echinachea – plus iodine-rich ingredients such as kelp and sunflower seeds. ‘This plan will take you on a personal and spiritual journey as you transition through the chakras each day,’ says Parsons. ‘You’ll nourish your mind, body and soul and delve deeper into a traditional way of yogic eating, following a sattvic (pure food) model that excludes stimulating foods such as eggs, garlic and onion, and…

Ex-supermodel Jodie Kidd knows all about the importance of living a balanced life. After being discovered as a model at the tender age of 15 and catapulted onto the international stage, anxiety eventually forced her to quit. ‘We live in a time when we constantly feel pressure to be perfect and to get it right,’ says Kidd. ‘But it’s all about having a lifestyle that you make work for you, not that you have to conform to. I made it my goal to slow down and spend a bit more time focusing on what’s important.’ Kidd has since found peace balancing her role as a TV presenter with living in the countryside with her son, Indigo, and owning a rural gastro pub. A polo player and racing driver, she’s always…

CHEST Extend your chest to help lengthen your spine HIPS & BACK Bend forward at the hips. If you feel back pain, bend your knees slightly HEAD Extend the crown of your head towards the floor HAMSTRINGS Feel the stretch in the backs of your thighs STANDING FORWARD BEND This standing forward bend will stretch and lengthen your hamstrings and lower back, plus relieve tension in your shoulders. Feel all that stress melt away and how refreshed you are when you stand up! HOW TO DO IT • Stand straight, feet wider than hip-width apart, hands on your hips. Exhale and bend forward, drawing your belly in slightly and focusing on lengthening your torso. • Keeping your knees straight, grasp your big toes with your thumbs and first two fingers,…

BACK SQUAT Benefits: Builds strength in your glutes, hamstrings and core. Stand with a barbell sitting on the fleshy part of your upper back across your shoulders (the trapezius muscles). Hold the barbell in both hands, as shown, keeping your torso upright and look straight ahead (A). Ensure your feet are hip-width apart and turned out slightly. Draw your belly button towards your spine and keep the weight over your heels. Bend your knees to squat down, keeping your knees in line with your feet and not letting them extend beyond your toes. Don’t let your back round (B). When you’ve lowered to a depth that still allows you to keep a straight back, straighten your legs to stand up by pushing through your heels. 2. JUMP SQUAT Benefits: This…

1. HOW DO YOU COPE WITH SUCH EARLY STARTS? ‘When I’m presenting BBC Breakfast (three or four days a week), I go to bed at 9.30pm and get up at 3.40am. I always set three alarms to make sure I don’t oversleep! I’m definitely an early bird, so that helps. I also exercise every day. I come home and have a sleep first. I find I exercise much more effectively when I’m rested. I exercise for an hour, or much longer if I’m training for a triathlon. I go swimming, running and biking. I also do strength and conditioning exercises in the gym. When I was training for the Chile triathlon (in December 2018), I did five-hour bike rides, three-hour runs and also worked out in the gym.’ 2. WHAT’S…