Innholdsfortegnelse for July 2019 i Women's Fitness

Think of summer holidays and do you visualise outdoor fun and happiness? Or anxiety about baring all on the beach? If it’s the latter, fret no more! We’ve packed this issue with all you need to feel body confident this summer. ‘Feeling self conscious on the beach isn’t a size thing, it’s a confidence thing,’ says our glowing cover star Lucy Mecklenburgh. And she should know, the Results with Lucy workout platform she co-founded with PT Cecilia Harris has helped 250,000 women of all sizes transform their fitness. In ‘I’ll get you beach body happy!’ (page 45), Lucy and Cecilia share their top body-positive moves. Also inspiring us this month is powerful PT Svava Sigbertsdottir, aka The Viking Method. In ‘Get Stronger for summer’ (page 87), Svava’s new four-week training…

‘I love wild swimming. I’ve signed up for the Bantham Swoosh – 6km of the Avon Estuary, with the tide to help you along!’ Sally Marsh, Taunton ‘I’ve got the kids doing a mini Mudder. It’s a one-mile course with monkey rings and a lazer maze. They can’t wait!’ Gemma Thompson, York ‘Me and my boyfriend are training for the London-to-Paris bike ride. We’ve done London to Brighton twice and thought it was time for an extra challenge!’ Carly Jackmore, Fulham…

PT and GB triathlete Anita Smith reveals how to get a great cardio workout without stressing your joints. ‘Before you start, check with the pool and lifeguards that it’s ok for you to pool run. Use a pool running vest to help keep you afloat, and stick to the deep water. Do 10 minutes of steady running to warm up, then intervals of 1/2/3/4 minutes hard, with one minute of recovery in between. Have a two-minute rest. Next, do intervals of 4/3/2/1 minutes hard, with a one-minute recovery in between. Cool down with 10 minutes of steady running.’*…

KNEE DRIVES Reps: 30 seconds each leg Works: Legs, glutes, lower abs and core Begin with your weight on your right foot and your hands together in front of you for balance. Bend your left knee and extend your left leg behind you, placing little to no weight on your left toes. Drive your left knee toward your chest, bringing your right elbow to your knee (A). Re-extend your left leg behind you. Continue as fast as you can for 30 seconds, then switch sides (B). SIDE ELBOW PLANK WITH A TWIST Reps: 30 seconds each side Works: Glutes, obliques, shoulders and core Come into a side elbow plank on your left side, with your feet stacked one in front of the other and your elbow under your shoulder. Keep…

BREATHE BEFORE YOU EAT Often bloating is caused by stress. Taking a few deep breaths before a meal stimulates the parasympathetic nervous system, putting your body into rest and digest mode. EAT SLOWER AND CHEW WELL This reduces the amount of air you swallow with your food, which is one of the major causes of bloating. It also breaks down food into smaller particles, which allows for more surface area for enzymes and other digestive juices to work on. AVOID TOO MUCH FAT Extremely fatty foods can trigger a feeling of bloating as they slow down gastric emptying.…

BAKED YOGHURT & HERB SALMON WITH FENNEL & LEMON Serves: 4 Extra-virgin olive oil, for drizzling 1 fennel bulb (190g), halved, trimmed, cored and thinly sliced 1 leek, green part only 2 large handfuls dill, coarsely chopped, plus extra to serve 60ml freshly squeezed lemon juice and finely grated zest of 1 unwaxed lemon Sea salt and freshly ground black pepper, to taste 4 × 150-200g skinless centre-cut salmon fillets, pin-boned 125g goat’s or sheep’s yoghurt 1 large handful mint, coarsely chopped, plus extra to serve 35g pine nuts, lightly toasted 1 Pre-heat the oven to 200°C/gas mark 6. Drizzle some olive oil into a 30cm × 20cm baking dish. Add the fennel, leek and half the dill. Drizzle with a little more oil and half the lemon juice. Season…

‘I’m not surprised Annie feels dizzy and can’t train when she skips breakfast. After seven to eight hours without fuel, your body’s glycogen stores will be depleted and your muscles and brain both need fuel to allow them to perform optimally. So whatever you do first thing, whether it’s a heavy training session or sitting in front of your computer, you need to eat breakfast – and this should ideally be a mix of carbs, protein and fruit. Eating 4,000 calories a day is double the amount most women would need but rather than sweet stuff, I suggest Annie tries nuts and dried fruit or nut butter on oatcakes, which provide calories but in a healthy format.’…

◆ Polyphenol 5, £11.95 for 60 caps; hellenia.co.uk Protect your cells from free-radical damage with a dose of antioxidants equivalent to your 5-A-Day. Supported by double-bind placebo-controlled trials, the vegan supplement increases antioxidant defences and capacity, compared to a control group. ◆ Equazen Tropical Flavoured Chews, £13.99 for 60 caps; boots.com Proven effective in clinical trials, these child-friendly chews (for aged three upwards) contain omega-3 oil DHA (from fish) to contribute to normal brain function, vitamin B5 for mental performance, plus iron and zinc for cognitive development and function. ◆ BetterYou Vegan Health Daily Oral Spray, £14.99 for 25ml; betteryou.com This quickly absorbed spray ensures you get the four essential nutrients typically lacking in a plant-based diet – vitamins D3 and B12, plus iron and iodine. Comes in a natural…

1. Eucerin Sun Fluid Pigmentation Control SPF50+, £19.99 for 50ml; superdrug.com Prone to hyper pigmentation? Protect your face from UVA/B rays, neutralise free radicals and support DNA repair. 2. Neal’s Yard Frankincense Hand Serum, £30 for 50ml; nealsyardremedies.com Give your hands a treat with restoring ribose, reviving narcissus extract to increase firmness and tightness and provitamin A-rich organic rosehip seed oil. 3. Jecca Black Sculpt + Soften Palette, £30; feeluique.com Shape up with two matte and creamy shades. Comes with a handy face chart to help you chisel cheeks and open up your eyes. Nifty. 4. Lanolips Rose Gold 101 Ointment, £13 for 9g; cultbeauty.co.uk Grab a touch of laid back Aussie cool and sweep this ‘suits everyone’ lightly flushed shade onto lips and cheeks for a dab of just-kissed…

Mountain Mayhem June 21-23, Northamptonshire Billed as the world’s longest-running 24-hour endurance mountain biking event, Mountain Mayhem takes place at Marston Lodge, a 700-acre farm in rural Northants. There are options to ride solo, in pairs or as a team. Sponsors Cycle Surgery will be there to offer advice and repairs. Bring the kids to take part in free Mini Mayhem cycle events all weekend. Tickets cost from £92, mountain-mayhem.com. The Turf Games June 14-15, southwest London A new and welcome kid on the fit block, Turf Games is a functional-fitness event that combines the camaraderie and competition of sport with a fitness environment. ‘Turf’ refers to your territory – the gym, studio or CrossFit box you’re representing, for example. This huge team event will see more than 900 athletes…

Looking for the ultimate active escape? Why not head to the islands of The Bahamas to enjoy two new spa hotels within a stone’s throw of each other at Baha Mar on the magnificent mile-long Cable Beach. There are plenty of activities to keep adventure seekers happy, including a vast range of water-based sports, from paddle-boarding to kite-surfing, swimming with pigs to diving with sharks. And when you’re ready to relax, Baha Mar doesn’t disappoint. ESPA Baha Mar is the first flagship ESPA spa in the region, with 24 private treatment rooms, indoor-outdoor spaces and ocean-view terraces that set the scene for unforgettable pampering. Inspired by The Bahamas, the ESPA Baha Mar signature treatment, Seashore Serenity, offers two hours of island bliss. Post-workout, rhythmic massage movements using a powerful blend…

‘Practise positive affirmations. Every morning, tell yourself the things you love about yourself and repeat them over and over for a few minutes.’ ‘If you don’t accept who you are, you’ll never be happy. Accept your perfect imperfections so you can move on and become the best version of you possible.’ ‘Trendy swimsuits might be fashionable, but that doesn’t mean they’ll suit you. If you don’t feel comfortable and supported in something, don’t buy it.’ ‘Get out of your comfort zone. Never be afraid to try on different swimwear shapes as you might be pleasantly surprised. High-waisted styles can look really good.’ ‘Prep skin by drinking lots of water, exfoliating twice a week, moisturising daily and trying a fake tan so you don’t feel so pasty on the first days…

‘I really love my new diet and it is helping me to experiment more with new and healthy foods. One of my favourite meals to cook is vegetarian lasagne. I try to add as much protein to my meals as possible, such as beans, lentils and chickpeas. ‘Right now, I don’t feel the need to take any supplements – my body is feeling great! I always have snacks in my back pack – bananas are great. I feel really good, both physically and mentally. My performance on a snowboard and in the gym have progressed, so I feel like I’m in my healthiest, happiest and strongest shape.’*…

Whether it’s the blossom and fairy lights of Megan’s by the Green, the flower wall at Megan’s on the Hill or the al fresco dining ‘room’ at Megan’s King’s Road, these London restaurants are fast becoming among the most Instagrammable in town. All-day brunches and healthy salads brim with Mediterranean influence and, with another branch at Battersea’s iconic powder station set to open soon, it’s a formula that clearly works. But Megan’s food philosophy is more than that. ‘First and foremost: cooking is not a science, it’s an art,’ say Megan’s Acland Geddes and Pedro da Silva, ‘and it can be done by anyone. You just need to start experimenting and finding your way.’ So while help is at hand in their beautiful book, Summer Every Day (Ryland Peters &…

1 WIDE SQUAT TO STRAIGHT SQUAT JUMP WITH BICEPS CURL Time: 30 seconds Start in a sumo squat, a dumbbell in each hand between your legs, palms facing. Keep your torso straight and chest up (A). Jump up and bend your elbows without swinging your arms, so the weights are in a biceps curl, palms facing (B). Lower into a normal squat (C), then jump back into the wide squat. Check that your back stays straight throughout, and that your heels are rooted into the floor every time you land. Repeat for 30 seconds. 2 KNEELING TO KNEE-UP Time: 45 seconds on each leg Step into a lunge, left leg forwards, right lower leg touching the floor and both knees bent at right angles, torso straight. This is…

FITTAMAMA ULTIMATE HIGH-PERFORMANCE COLLECTION From £54.99, fittamamma.com ‘Fittamamma was an incredibly close contender for my top spot. What truly sets this kit apart from any other is the amount of support it provides. The top lifts and holds your bump, boasting a firm panel at the rim which supports your pelvis. There’s also a supportive inner bra – something I’m grateful for now, and I know will come into its own post-pregnancy when I’m breastfeeding – and a secure cross panel for the back. The tights are fully opaque, meaning I don’t have to worry about doing downward dog as bump (and I) get bigger! My only bugbear is that there aren’t enough modern colour options.’ BEST FOR: BUMP SUPPORT CAKE MATERNITY SPORTS BRAS From £29.90, cakematernity.com ‘Here’s something you…

SINGLE-ARM KETTLEBELL PRESS Reps: 15 (each side) Benefits: Works each shoulder individually, while also strengthening your core and arms. Stand with your feet shoulder-width apart and knees slightly bent. Hold one kettlebell by your right shoulder with right arm bent (A). Keeping your core tight, press the kettlebell straight up until your right arm is straight (B), then slowly lower the weight back to the starting position. Do all the reps on one side, then switch. UNEVEN PRESS-UP Reps: 5 (each side) Benefits: Tests your balance and the stability of your shoulders and wrists. Get into a press-up position – either on your knees or on your toes. Then, resting your left hand on the round part of the kettlebell (A), brace your core and squeeze your shoulder blades together…

1. WHAT HAVE YOU GOT PLANNED FOR 2019? ‘I can confirm that Our Girl (The BBC1 drama) will be returning this year! I’m busy filming that at the moment. Later in the year, I’ll have a lot of promotion coming up for my latest show, Brassic [a new six-episode Sky One comedy series about a group of friends living in Lancashire, also starring Misfits’ John Gilgun]. I’m also proud to be the new brand ambassador for Nouveau Lashes.’ 2. WHAT ARE YOUR TOP HEALTH AND FITNESS TIPS? ‘Find something active that you enjoy so it doesn’t become a chore! I love taking my dogs for long walks. Do exercise with a friend so that you can spur each other on. Don’t over push yourself – I only target myself to…

TRIATHLON TRAINING Thank you for your brilliant article ‘Yes, you can tri’ (June issue). I am a keen runner but I’ve been looking to increase my stamina and endurance, and do a triathlon. I didn’t know how to do one, and I didn’t know anyone who had done one. I thought they were for insane athlete types. But after reading your article, I realised I was more than capable. Triathlons are NOT just for Lance Armstrong look-a-likes and genetically-enhanced humans who’ve trained for years! So I’m following your advice and setting goals for myself. I am going to stop reading and start training. Wish me luck, and thank you H&F! Paula Maddocks, Hertfordshire ECO FITNESS Your article ‘Meet the Eco Athletes’ (June issue) was inspiring. The three women you featured…

BRAIN BOOSTER? I’m a big mushroom fan – they’re so versatile in stir-fries, soups, salads and casseroles, and they provide a lovely, meaty texture that belies their calorie count of just seven calories per 100g. The fab fungi provide plenty of B vitamins – essential for your cells to release energy – and are a good source of potassium, which can keep high blood pressure in check. They also provide lots of vitamin D if grown in or exposed to sunlight. ‘Eating mushrooms regularly is linked to better brain function in later life’ But there’s now other exciting news about the versatile veg: according to research at the National University of Singapore, eating them regularly is linked to better brain function later in life. The researchers found that seniors who…

SALMON It’s no secret salmon is rich in omega-3, bringing a wealth of health benefits. Scientists have now discovered the fatty acid increases butyrate-producing bacteria. Butyrate plays a role in maintaining optimal gut health. FENNEL Fennel is a good source of vitamin C, which helps keep harmful free radicals at bay, plus gut-friendly fibre and potassium, to lower blood pressure. Together with lemon and mint, it also aids digestion. GOAT’S MILK YOGHURT Containing fewer allergenic proteins than cow’s milk, plus smaller fat molecules and a different protein composition, goat’s milk is thought to be gentler on the stomach.…

FILL IT UP In the ongoing battle against plastic waste, three cheers to beauty companies producing refillable lipsticks. We love Kjaer Weis Lip Tint (£35 for 2.4ml, net-a-porter.com ), with tissue-regenerating rosa rubiginosa seed oil. ‘I chose refillable over recyclable as sometimes recycled goods do not even get recycled,’ says Weis. ‘Sometimes it requires more energy to recycle the products than it does to create them in the first place.’ Refills for the metal compact cost £22 and, if you want to switch lipstick brand, the casing can be used as a stylish jewellery box. Clever. Or reach for a Guerlain Rouge G Crème Lipstick Refill Case (£18; johnlewis. com). Available in an astonishing 25 different colours, the double mirrored case houses one of 14 refill shades (£26 for 3.5g)…

3 OF THE BEST MULTI-EVENT RACES Because one sporting discipline alone isn’t challenge enough! QUEST ADVENTURE RACE SERIES Adventure racing is soaring in popularity, and we’re calling it the must-try challenge of 2019! It’ll take you to stunning locations to combine trail running, cycling and kayaking – a triathlon with a difference that’s fun and accessible for all (you don’t need your own kayak and even bikes can be hired). Quest has a series of adventure races taking place this season, the first is in Snowdonia National Park, Wales, on June 8. If that’s too soon to get your training in (see box), how about heading to Ireland for the Lough Derg event on September 14, or Quest’s flagship race in Killarney on October 12? Each event has routes of…

l START STEADY Ideally, you’ll have 12 weeks to train but even if not, don’t put in all the hours straight away. Establish a solid fitness base before challenging yourself. l REST IS IMPORTANT Even as the event draws near, three days’ training a week is fine. Resting to allow your body to recover is vital. If you train two days in a row, take the third off. Take a rest week half way through training where you do less. l HEAD OFF-ROAD Adventure races challenge you with undulating, uneven terrain, so while it’s important to get the running miles in, doing less but on off-road trails will be more beneficial. l BUILDING BRICKS As your training plan kicks in, ‘brick’ sessions become important. This means combining running and cycling…

If there’s anyone who knows about feeling their best on the beach, it’s Lucy Mecklenburgh. Thanks to six years of consistent healthy eating and regular workouts with her PT Cecilia Harris – also co-founder of Lucy’s online fitness, nutrition and wellbeing platform Results With Lucy (RWL; resultswithlucy.com) – the former reality star-turned-entrepreneur is always snapped looking honed and toned on her holidays. But prior to turning her lifestyle around, Lucy wasn’t always so happy to flash the flesh in revealing swimwear. ‘I can’t say I had zero confidence, but I didn’t feel great,’ the 27-year-old explains. ‘I was used to eating loads of rubbish and not exercising and, as a result, my weight gradually crept up; I was getting more cellulite and my skin got worse. I started developing body…

‘I got pretty sick in 2014 and, since then, I’ve started to really appreciate the Chinese approach to food. I think you have to eat for your body type. For instance, I'm quite a cold person so I eat a lot of warming food in winter, which really helps. This means I eat lots of beans and pulses, mixed with warming spices such as ginger, black sesame seeds, mustard seeds and fennel seeds. ‘I usually drink herbal tea, such as chamomile, tulsi, nettle or dandelion, with breakfast. If I’m going to do a lot of training, I want my body to be not only fuelled and hydrated, but also calm. I also drink lots of water, and I’ll have Red Bull when I’m training on the mountains or in the…

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Trouble getting your kids to eat more veg? You’re not alone. Fortunately help is on hand, thanks to David Frenkiel and Luise Vindahl, food bloggers (greenkitchenstories.com) and authors of new book Little Green Kitchen: Simple Vegetarian Family Recipes (Hardie Grant, £20) – their fifth veggie cookbook. ‘There are many things in parenthood that aren’t easy,’ say the authors, ‘but if there’s one task worth a little extra effort, it’s your children’s food and health.’ Yes, they may say they ‘hate’ broccoli one day, or refuse to touch your lovingly prepared vegan traybake the next, but with a little ingenuity, you can go a long way to shifting their – and your – perception of eating more vegetables. ‘If there is one thing we’ve learned raising three young children, it’s that…

‘Whenever a recipe calls for canned tomatoes, substitute them with this – the difference is nothing short of miraculous! It’s one of the best pasta sauces around and makes a good tomato soup, too. If there’s one thing you take from this book, make it this.’ Add 150ml olive oil, 10 garlic cloves and 1 fresh red chilli, both sliced, to a heavy-based pan over medium heat. Once the garlic has the first hint of colour, add 8 x 400g cans of tomatoes, 1 large bunch fresh basil (including stalks) and 1 tsp salt. Bring to the boil, then reduce the heat to the lowest simmer possible. Cook for 3-4 hours, stirring regularly, until the sauce has thickened. Blitz with a hand-held blender to make a smooth sauce. Add more…

Do these once a week, for the reps or time shown, on top of doing the previous exercises as instructed. Do all four of these moves straight after each other and only take a breather when you need to – and only for as long as you absolutely need to – no cheating! 1 SKIPPING Time: 90 seconds Using a skipping rope, skip as fast as you can. Keep your core engaged and do small quick jumps. Keep count, then, next time, aim to get a few more reps in! 2 DUMBBELL MOVE IN A PLANK Reps: 12 Start in a forearm plank with your elbows beneath your shoulders, wrists together, legs hip-width apart, core engaged (A). Place a dumbbell behind your left elbow (B). Lift your right hand…

ODLO PERFORMANCE LIGHT TOP £40; odlo.com Perfect for training in the British summer, this top wicks moisture, is quick drying, has vents and boasts an Organic Body Mapping. Silver ions keep odours at bay, while elastane adds stretch. SALOMON SPEEDCROSS 5 £120; runnersneed.com Look and run bold in the latest Speedcross trail-running shoes. Larger lugs give even better grip; and the dynamic, welded upper gives a comfy fit; and it’s more stable, too. POLAR OH1+ ARMBAND £69.50; polar.com Triathletes take note: this heart-rate tracker for your forearm/upper arm connects with treadmills and cycling computers. A goggle clip helps with swim sessions. Team with the Polar Beat training app.…

This month, Paula wins the brand new Boardman Capri Leggings and Removable-sleeve Jacket, worth £90. Exclusive to Halfords, Chris Boardman’s men and women’s capsule cycling collection for spring and summer contains 17 garments designed for performance and style, and includes jackets, cycle jerseys, shorts, capri leggings and trousers, priced from £25 to £59. The jackets turn into gilets with removable, zip-off sleeves and have interchangeable high-vis sleeves, back-zipped key pockets and silicone grippers to prevent jerseys from riding up. All items available from Halfords stores and halfords.co.uk.…

‘I’m normally up by 7am, although I’m up at 6am three days a week to do HIIT or resistance training. The most consistent thing about the start of my day is that I always do something mindful to prime myself for success, such as meditation or journaling, rather than mindlessly scrolling through Instagram. Then it’s a breakfast of porridge or eggs, or possibly a coffee on the run on the three days I’m heading to the Welltodo office in London for meetings with clients and my team of six who help create our content, write trend forecast reports, manage the 13 events we hold each year and run our newly launched jobs platform, Welltodo Careers. I work the other two days a week from home as a business coach to…

ARCTERYX BETA SL HYBRID JACKET  £330; arcteryx.com The latest version of this waterproof jacket is harder  wearing and boasts a clever combo of two Gore-tex fabrics to give next-to-skin comfort. VAUDE FRENEY IV JACKET  £160; vaude.com This jacket uses Primaloft Silver insulation, made from  100 per cent recycled content, and is still soft, water resistant, breathable and packable. PATAGONIA HOUDINI AIR JACKET  £150; eu.patagonia.com Wear this highly breathable jacket over a baselayer to keep  showers at bay. Made with recycled nylon, it has a durable water-repellant finish.…

■ Sleep speeds up tissue repair and boosts immune function, reducing injury risk. ■ Athletes who have nine hours of sleep are more likely to do high-intensity workouts. ■ Sleep deprivation can reduce glycogen and carbohydrate fuel stores, reducing energy levels. ■ Basketball players, who slept for two extra hours each night, were five per cent faster. ■ Motivation, focus and memory can all be impaired by shortened sleep.…

SOUND BITE ‘I’m not a big breakfast pastry or chocolate-croissant girl. I have to have eggs every day.’Chrissy Teigen FEEL DIZZY? CUT SALT We know salt intake is linked with high blood pressure, but a new study by researchers at Johns Hopkins University School of Medicine in the US has linked high salt intake with more frequent ‘postural lightheadedness’. Previously, feeling faint when rising to standing from sitting or lying was thought to be due to abnormally low blood pressure and could be helped by increasing salt intake, so this turns that idea on its head. If you suffer with lightheadedness, get your blood pressure checked. If your reading is low, try a higher, then lower, salt intake to see which has most impact. If your reading is high or…

BREAKFAST ‘I eat a large bowl of cereal before spending two hours on the water. If I sleep in and rush to training without eating, I’ll have to stop because I’m dizzy. After our first session, we hit the canteen for a second breakfast. I normally have porridge with golden syrup or scrambled eggs on toast. Fluid is critical, so by then I’ll have drunk a litre of isotonic fluid.’ SNACKS ‘I eat lots of fruit, as well as flapjacks and cake. We train so hard that high-calorie snacks don’t seem naughty! We’re also physically tired, so a slice of cake is a good pick-me-up.’ LUNCH ‘My rowing club caters for its athletes, so I’ll have a large plate of something healthy – perhaps spaghetti Bolognese, stir-fry or stew and…

MIND OVER MATTER If you’re trying to cut down on coffee but miss your energy hit, don’t fret. Simply seeing reminders of the nation’s favourite caffeine fix can wake up your brain, say researchers from Canada’s University of Toronto. A study in the journal Consciousness and Cognition, found that coffee cues produce a psychological arousal whereby parts of the brain become more alert and attentive, with participants exposed to coffee-related cues able to think more precisely compared to a group subjected to tea-related cues. Next time you’re flagging, give it a try and look at a jar of Nescafé! 28% of women in the UK have experienced burnout from stress. Remember to take that break! TRAIN ALL MONTH ROUND Avoiding exercise when you have your period could mean you miss…

MALÃKO BODY CRÈME SCRUB, £24 for 200ml; malakoskincare.co.uk Inspired by Thai healing wisdom, this scrub contains lemongrass, may chang and frankincense to rejuvenate dull, dry skin and invigorate your mind. ELEMIS SEA LAVENDER AND SAMPHIRE SALT SCRUB, £38 for 200ml; elemis.com Gently warming on application, sea salt buffs away rough skin, while antioxidant-rich sea lavender protects skin from free radicals. MIO SKINCARE HEAVENLY BODY RADIANCE SALT SCRUB, £23 for 300g; mioskincare.co.uk Salt, bitter orange peel, sweet almond oil and coconut oil encourage cell regeneration and leave your skin super smooth.…

1 LoveFit July 19-21, Sevenoaks, Kent Roll up for a weekend of fitness, adventure and wellbeing, hosted at the St Clere Estate. Workouts and competitive games will keep you busy during the day, while a main stage of DJs or a ‘hot tub after-party’ in the forest will help you let your hair down at night. There will be pop-ups from top London fitness studios such as Frame, Gymbox and Fierce Grace, events such as SUP classes taking place on the lake, plus treatments available in the Zen Den. Take your tent and camp under the stars, or upgrade to a VIP bell tent. A weekend ticket is priced at £149 (over-18s only), lovefitfestival.com. 2 Also Festival July 5-7, Warwickshire Fancy something cerebral? This festival takes place in the lakeside…

Looking for a challenge in 2019? Why not walk, jog or run the South Coast and raise money for Help for Heroes at the same time? With distances to suit all abilities and full support across the event, all that is left for you to do is enjoy the day! The event takes place from August 31 to September 1. To sign up today visit h4hweb.com/ southcoast19. Help for Heroes supports wounded, injured and sick serving Armed Forces personnel, veterans and their families and helps them regain their purpose and reach their potential.…

How would your performance change if you switched up your diet? Would ditching dairy, trying intermittent fasting or going gluten-free give you a competitive edge? Some of the biggest names in sport attribute part of their success to a change in nutrition: pro cyclist Chris Froome cut back on carbs for more protein and went on to win multiple Tours; Lewis Hamilton switched to a plant-based diet and reportedly felt ‘better than ever’; Novak Djokovic turned gluten-free and later won several Grand Slams. There are countless examples of champion athletes who have boosted their performance by changing their diet – so is this the right approach for you? TIME FOR A CHANGE? Why try a new diet? Maybe you don’t think you’re managing your weight effectively for your sport, or…

‘Just over a year ago, I went fully vegan for a month to reset and detox my body – it felt so great that I’ve continued to base my diet around plants. I work with a company called RP Strength to make sure I still get the right nutrients to support the volume of training I do, but since switching, I’ve found it easier to digest my meals and the inflammation in my joints has drastically reduced. ‘I think the most important thing is to ensure you’re eating enough food to support your training! I would say most people seriously under eat, which is why they don’t see the results they’re wanting. I’ll eat five times during the day! These tend to be smaller meals such as tofu, sweet potato…

Crank up the heat: roasting veg in the oven gives a sweet caramelisation, crunchy outer and soft middle that many kids like. Divide and conquer: forget the big bowl of salad or pasta; try a tapas approach with the same ingredients, dividing the food into little bowls. Children like to eat more than one thing at time. Add fat: adding cheese, olive oil or nuts makes vegetables more flavourful and comforting. Try grated cheese on asparagus, adding nut butter to a green smoothie or olive oil to a soup. Ask their opinion: let children taste food while it’s cooking, and ask if it needs some herbs in it, or a squeeze of lemon juice over it. This helps them think how they can enjoy food more, rather than simply saying,…

It’s time to leave behind the comfort food and boxsets that defined winter and rediscover the joy of exercising and feeling strong now the energising longer days and warmer temperatures are here. ‘Nothing great is ever achieved with partial effort’ We know it’s hard to get started, so we’ve enlisted the perfect person to help. ‘Don’t say “I should start exercising”; say “I will”,’ advises top trainer Svava Sigbertsdottir, author of new book The Viking Method (Penguin Random House, £16.99), which includes exercise programmes, nutritious recipes and eating plans, and plenty of advice on mental strength and how to get the most out of your body. The trainer behind Nicole Scherziner's amazing body, Svava devised The Viking Method after drawing on inspiration from her Icelandic upbringing to create her a…

‘It all started after a night out with friends in November 2015, when I was 27. We had dinner and a couple of drinks, but then I was hugging the toilet most of the night and I woke up the next day with a numb foot. At first, I thought I’d trapped a nerve in my back, but within two weeks, the numbness had spread up my legs and into one arm. I lost coordination and balance and experienced “foot drop” or a limp foot, too. ‘There was no lead-up that I’d noticed and, at first, I blamed myself and thought maybe the alcohol had affected me, but I’m really not a big drinker. My mum is a doctor and she knew what it was after seeing my brain scan…