Innholdsfortegnelse for August 2019 i Women's Fitness

Are you ramping up your workouts ahead of your summer holidays? If so, you’ll find all the fitspiration you need in this month’s H&F to help get you in shape. There’s nothing like being superfit to enjoy all the holiday fun, not to mention look your best on the beach. Turn to ‘Get fighting fit’ (page 84) for a super-speedy, results-guaranteed workout from Aussie PT, Tiffiny Hall. ‘You’ll sculpt lean muscle mass while burning fat in just two 20-minute workouts a week,’ promises the celeb trainer. Sounds good to us! Only got five minutes? Turn to ‘World-class workout’ (page 36), where Dame Jessica Ennis-Hill shares her speedy, flat belly moves. Meanwhile in ‘Come home fitter!’ (page 52), Lucy Mecklenburgh reveals the quick HIIT circuit that keeps her in shape when…

Tempted to splash out on the latest anti-ageing elixir? Are your shelves packed with supplements that promise to ease aches and pains? You’re not the only one. According to data, British women spend £70,294 on their appearance in their lifetime. And that’s not all – 23 per cent of us would consider youth-boosting cosmetic surgery, while 67 per cent would opt for a non-invasive treatment. But what if the fountain of youth wasn’t lurking on the beauty and health counters but among the details of your exercise regime? Sound too good to be true? Actually, it’s not. THE EXERCISE EFFECT In recent years, science has shown that many of the physical effects we once thought were caused by ageing – weaker muscles, wider waists, easy-to-damage bones – are partially the…

Are you keen to try a low-carb diet but not sure where to start? Whether you want to lose weight or boost your gym results, cutting down on refined carbohydrates can help you meet your goals. But, to get the best results, it’s important to do it as part of a healthy and balanced diet. THE HEALTHY OPTION Enter the Atkins diet, a science-backed, tried-and-tested, low-carb diet that’s also low in sugars and rich in healthy proteins, fats and vegetables. Forget all the myths you’ve heard about high-protein diets, Atkins isn’t about cutting carbs completely; it’s about removing the ‘bad carbs’ – sugary, refined carbohydrates such as white bread, biscuits and crisps. You can still eat green, leafy vegetables and protein such as chicken, salmon or steak, plus healthy fats…

BERRY BLISS BOWL Serves: 2 2 chicken breasts 2 tsp olive oil 200g precooked barley/quinoa grain mix 100g cavolo nero or kale, finely chopped 100 g strawberries, sliced 75g canned corn 2 tbsp toasted hazelnuts 50g feta cheese, crumbled DRESSING 3 tbsp light olive oil 1 tbsp castor sugar 1 tbsp lemon juice 2 tbsp white wine vinegar 1 tsp poppy seeds 1 Add the dressing ingredients to a lidded jar with some salt and pepper, and shake. 2 Microwave the grains and pour into 2 large bowls. Arrange the strawberries, corn, kale, feta and hazelnuts over the top. 3 Pound the chicken to make thinner, rub with olive oil and season. Heat a griddle pan and grill each side for 2-3 minutes or until cooked. Slice into pieces, scatter…

‘After working in the industry for many years, Matt has a good insight into what his body needs, and understands that the requirements change depending on what he’s been doing. He’s spot on when he says healthy eating is about creating a diet and lifestyle pattern in which healthy foods become the norm. The timing of meals and snacks is just as important, and that’s much easier if you can plan ahead and have the right snacks to hand. Dark green leafy vegetables are something that we should all be trying to eat more of because they’re such a powerhouse of vitamins, minerals and phytochemicals.’…

SEA-SAFE BEAUTY Worried about your beauty footprint? Green People’s new sun lotion range is reef safe, non toxic to marine life and comes in carbon-neutral sugar cane packaging. ‘Our coral reefs encounter a staggering concentration of chemicals including those found in standard sun creams,’ says Charlotte Vohtz, MD and founder of Green People Worldwide (greenpeople. com). ‘Some are known to be hormone-disruptors which can have a dramatic effect on aquatic life.’ For sensitive skin, try Scent Free Sun Lotion SPF30 (£22.50 for 200ml) with organic aloe vera and 200 biological actives (from enzymes to vitamins), to hydrate and protect. Or, boost colour naturally with Edelweiss Sun Lotion with Tan Accelerator SPF15 £21.50 for 200ml). CELEBRITY MUST-HAVE ‘I have the most unbelievably sensitive skin in the world, so I love this…

It’s a sunny spring morning when we catch up with Dame Jessica Ennis Hill to hear all about her latest project – an exciting new fitness app and website for busy women, called jennis. Last time we met Jessica, three years ago, the heptathlete was at an incredibly challenging time in her life: getting to grips with being a mum (her son Reggie was not quite two) while training for the 2016 Rio Olympics. Fast-forward three years and Jessica is 33. Having taken the difficult decision to retire from competition after Rio, where she narrowly missed out on a second Olympic heptathlon gold medal (to add to the one from London 2012), Jessica is now a mum of two (Reggie is soon to be five; Olivia is 19 months) and…

Summer is the perfect time to be an early bird. Set your alarm early and try some morning rituals recommended by Dunne. • ‘Get up close and personal with the elements, regardless of the weather, with a group exercise session, be it a jogging club or an army boot camp. The community spirit usually brings added motivation and you’ll feel like a winner before the day has even really begun.’ • ‘Stroll through your garden or local streets – observe the changes of the seasons, listen to birdsong, notice what a breeze feels like on your skin and how the light changes every day. Activating all your senses helps you be fully present.’ • ‘Get comfy with a cup of tea in your garden or a park and watch the…

Seabirds Swim Hat, £7.50, seabirdsltd.com Be safe and be seen with an outdoor swim must – a brightly coloured swimming hat. Puffin Billy Eco15 Drybag Tow Float, £26.99, seabirdsltd.com A towfloat is a safety essential when open-water swimming, and this one doubles up as a 15-litre drybag to store small items such as your keys and phone while you swim. It’s also eco-friendly, being made from biodegradable TPU. Seabirds Ltd is a social enterprise that gives all its profits to charity to support wellbeing initiatives and get more people sea swimming. Keen Evofit 1 Sandal, £99.99, keenfootwear.com The perfect outdoor shoe, from hiking to SUP. This sandal has a pull-on, sock-like fit and is ventilated, water-repellent and quick drying. It’s cushioned and supportive enough for workouts and adventuring, light and…

If you’re going to be getting hot and sweaty, the last thing you want is a thick, greasy cream all over your body. But it’s really important not to forgo sun protection when you’re out and about – especially if you’re near water, which will reflect the rays further. Look for a sports-specific product that still gives high protection from UVA and UVB rays, but in a lighter, sweat- and water-resistant formulation. Don’t forget you can also use hats, sunglasses and lightweight clothing for added protection (some sports garments have UV filters). SUN-SAFETY UPDATE Still confused about sun exposure versus vitamin D? Three separate studies have now concluded that wearing sunscreen does not stop your body from making vitamin D. ‘Sunlight is our main source of vitamin D,’ explains Professor…

Daunted by the prospect of wearing swimwear on the beach? Cecilia explains how to keep feeling your best ■ ‘Accept your age. I had a panic at 45 that I was getting older, so I had a pep talk with myself where I accepted the fact I was getting older and that there was nothing I could do to change it. It was a massive comfort and freedom from stress. ■ ‘Enjoy your age! You’ve gone through all the heartache of being younger – now enjoy being on the other side. Be you again. Not just a mum, or a wife, and be comfortable in your own skin. It doesn’t matter if you have grey hairs, wrinkles or sagging skin. Embrace it all! ■ ‘You can decide to start taking…

Better You Magnesium Oil (£12.69 for 100ml; hollandandbarrett.com) Perfect post-workout, this natural form of magnesium repairs and relaxes your muscles in a handy spray format. Westlab Soothing Dead Sea Salt (£4.99 for 1kg; lookfantastic.com) These bath salts provide calcium, potassium and magnesium to support natural healing, calm irritation and replenish your skin. Use as a soak or scrub. Voya Lazy Days Detoxifying Seaweed Bath (£19 for 400g; voya.ie) Added to a steaming bath, the seaweed springs back into life, releasing its soothing, cleansing properties. Mio Skincare Get Waisted Body Cream, (£29.50 for 100ml; mioskincare.co.uk) Help improve the appearance and elasticity of your skin with Phyco R75, extracted from laminaria digitate brown seaweed. Tightens, tones, supports and deeply moisturises all over. By the Sea – The therapeutic benefits of being in,…

SEAFOLLY SUN TEMPLE CROP TOP, £60 & ACTIVE RUNNER BOARDSHORTS, £42 surfdome.com ‘These are a great option if you like to be really active on the beach. The top gives excellent coverage and support, but is still super stylish thanks to the great silhouette, with elegant, criss-cross straps at the back and striking cutout at the front. I loved wearing the flattering shorts with stylish side zips (they have a knicker liner, drawstring plus zipped back pocket) out of the water, though they did billow about and slow me down during an aqua workout. The top is made from Lycra Xtra Life.’ STYLE: PRACTICALITY: BODY GLOVE STUDIO LUNA HIGH NECK TOP, £49.99 & FLIRTY SURF RIDER BOTTOMS, £34.99 bodyglove.eu ‘Thanks to its eye-catching pattern, high-fronted top with removable pads and…

WORKOUT INSPIRATION Thank you for the inspiring interview with Lucy Mecklenburgh and her PT Cecilia Harris, ‘I’ll get you beach body happy!’ (July issue). It’s so motivating to see two women of different ages looking equally glowing with health and fitness. Lucy and Cecilia’s philosophy for being beach-body confident is refreshing. It’s so true that feeling your best on holiday isn’t about your size or age but about the confidence that comes from feeling fit, healthy and happy in your own skin. Exercise is a great start so I’ll be making sure that I try their workout this weekend! Thanks for the motivation! Mandy Green, by email WELLBEING FESTIVALS The summer events guide, ‘Here comes summer!’ (July issue) was perfect timing. I’ve love going to festivals but I don’t always…

As an early bird, I’m always up by 7am. After a good cup of coffee, I exercise, often doing a 40-minute Zwift workout on my turbo trainer at home. It’s harder when I’m on location, but I always feel better for training. I’m away with work for a third of the year, presenting and commentating on sports including swimming, rowing, rugby, tennis and my biggest love, cycling. Home is in Cheltenham where I can get on my bike and be in the hills in 10 minutes. My mum lives nearby, helping to look after my beloved rescue dog Buddy when I’m away. Travel is the best and worst part of my job. This morning I worked out on Muscle Beach as I’m covering the Tour of California for NBC Sports,…

OAKLEY UNITY OUTPACE  £140; oakley.com These tough sunnies have a wide field of vision, a no-slip nosepiece, side shields to combat air and are hat/helmet compatible, with vents. BOLLÉN SHIFTER  £99; wiggle.co.uk Cyclists will love how these lenses have a photochromic filter to adapt to changing  light conditions. Air vents help prevent fogging and the lenses repel water and dirt. ADIDAS EXHALE  From £105; adidassporteyewear.com Striking, ultralight glasses with a half-rim design and a  wide field of vision. They have grippy inside areas and come in six colourways.…

■ START SLOWLY Whether you’re new to running or returning to the sport, it’s important to start slowly and build up the mileage gradually. Programmes such as the Couch to 5K challenge and parkrun events make really great goals. ■ RECOVER PROPERLY You could get away with things in your 20s that you can’t now, and bouncing back from exercise is one of them. Aim to do fewer run sessions per week and schedule in a bit more time for recovery than you used to – running every other day is sensible. ■ RUN UPHILL Running uphill is a great way to build strength and balance. We already know that people lose muscle strength as they age but many forget that we also lose balance. Keep challenging your balancing ability…

SOUND BITE ‛Instead of getting Starbucks in the afternoon, if I’m craving sugar, I love to cut a peach’Gretchen Rossi CURB YOUR CRAVINGS Forget improving your memory or staving off cognitive decline, the latest brain training game targets a part of your brain that inhibits impulses, shows a study, published in the Journal of Behavioural Medicine. Scientists developed a game in which players move through a grocery store and put healthy ingredients in a shopping trolley, while passing on unhealthy sweet foods. The study participants, all overweight, played the game, for a few minutes every day for six weeks, and researchers found more than half of those with a sweet tooth lost 3.1 per cent of their body weight in eight weeks. Great way to make gaming a healthy pastime!…

ARE CHEAT DAYS A GOOD IDEA? Having a weekly treat day, or just a simple 24 hours off, now and then, is a common strategy slimmers use to stay motivated on restrictive diet plans. But while this can often work well to keep you on track, recent research suggests it may not be the best idea if you’re following a very low-carb plan, such as the keto diet. In a small study in the journal Nutrients, nine healthy young men consuming only 10 per cent carbohydrate calories were given a one-off dose of 75g carbohydrate, equivalent to a large bottle of soda or a plate of fries. What the researchers found was rather worrying – the sudden influx of glucose, when the body was not used to it, led to…

CAVOLO NERO This richly flavoured super green – a type of kale – is packed with immune-boosting antioxidant vitamins A and C, plus lutein for eye health, and a decent dose of fibre and calcium. STRAWBERRIES Don’t just save them for desert, these summer fruits go well in savoury dishes too, and are bursting with heart-protective antioxidants and more vitamin C than oranges. HAZELNUTS They’re often overlooked for other nuts, but hazels are a healthy snack full of beneficial fatty acids, fibre and skin-boosting vitamin E. Toast them for a fuller flavour and toss into salads or muesli.…

• Incognito Insect Repellent, £10.99 for 100ml; boots.com This tropical strength, Deet-free preparation uses oil of lemon eucalyptus to protect you from mosquitoes, midges, sandflies, horseflies, ticks and more. Clinically proven to be effective against mossies for five hours. • Science of Skin Solution for Bites, £8.99 for 5ml; scienceofskin.com Help repair skin after bites with this small rollerball, perfect for travelling. Capsicum numbs skin, aloe vera cools, green tea extract reduces redness and soothes irritation, while pro vitamin B5 supports skin repair and improves condition. • Theye Extra Strong Mosquito Repellant Cream, £7.99 for 75ml; theye.co.uk Need an alcohol- and Deet-free cream that’s 100 per cent effective in high-risk malarial areas for up to eight hours? Here it is.…

JO LOVES ROSE PETAL, £115 for 100ml; joloves.com To celebrate 25 years in the business, this scent captures what rose means to Jo Malone, with accents of bergamot, lychee and saffron melting into a blend of four distinctive rose oils. We love too! MEMOIZE LIGHT INDUSTRIA, £177 for 100ml; selfridges.com Said to support tenacity and perseverance, Industra is a rich woody rose with a base of amber, cedarwood, sandalwood, tonka, vanilla and powdery musk. ABEL PINK IRIS, £98 for 50ml; abelodor.com A floral that bursts open with nose-tingling Sichuan pepper and fresh basil, leaving pink iris centre stage with jasmine, musk and rose in the wings. Contemporary, unisex and 100 per cent natural.…

What does your ideal day look like? Close your eyes. Take a deep breath. Now imagine waking up to your ideal morning. What does it feel like? Where are you? Imagine what it looks like as the morning light enters through the window. Do the curtains flutter? Perhaps you’re outside, watering roses in a lush garden. Picture your home, the sounds and how you feel as you set about the day. Paint a picture of your ideal scenario. When you visualise your morning at its best, you can discover a good place to start in creating your very own ritual. HOW TO BECOME AN EARLY BIRD Not a natural early bird? It’s possible to change your habits. ‘Night owls can become early birds,’ says Dunne. ‘While changing the rhythm of…

Summer is all about fresh, hydrated, sun-kissed skin with a natural glow. Give Baie Botanique's glow catcher combo a try and you'll feel and see the difference. The Regenerating Serum, enriched with botanical hyaluronic acid, hydrates and replenishes your skin, while toning, firming and reducing fine lines and wrinkles. Combine it with the Regenerating Facial Oil to lock in that hydration and nourish your skin. Both products contain natural, vegan and organic ingredients. Visit baiebotanique.com. Use code SUMMER10 for an exclusive offer of 10 per cent off your purchase.…

‘I love taking a selection of maxi dresses on holiday as they’re super comfy. Zara’s a good favourite. I like bright colours and prints, like this Zara Colour Block Camisole Dress (£29.99; zara.com), but I always pack a white one for the last night.’ ‘A portable speaker such as the Ultimate Ears WONDERBOOM Bluetooth Waterproof Portable Speaker (£59; johnlewis. com) is a must – I love to listen to music during workouts and when I’m getting ready for a night out.’ ‘I always take a neck cushion with me, like the BCOZZY Chin Supporting Travel Pillow (£29.97; amazon. co.uk) – not just for the plane journey, but also for those long transfers to your resort. They’re the best thing invented!’ ‘A resistance band is the cheapest, lightest and most effective…

Stockist: global.prana.com…

‘Hiking around Jezzine, an impressive waterfall cuts through the centre of the town, spilling down into the lush valley below. I walk through thick pine forests and across meadows strewn with purple irises, pink orchids, red poppies and white geraniums. The sweet scent of wild herbs wafts up through the verdant grass...’ It’s a far cry from the images of Lebanon we see on the news, and from the way food writer and chef John Gregory-Smith writes about the country, you can tell it’s well on its way to capturing his heart. But it’s not just the mountains that inspired the food and travel writer to pen his fifth book, Saffron in the Souks: Vibrant Recipes from the Heart of Lebanon (Kyle Books, £25). Back in the city it’s very…

1 TRICEPS KICKBACKS DOUBLES TO SINGLES Begin by standing with your feet together, and holding the dumbbells by your sides. Bend your knees and lean your body forward to approximately a 30-degree angle. Raise the dumbbells so your upper arms and elbows are in line with your body, and your forearm makes a 45-degree angle. From here, push the dumbbells back to straighten your arms. Then bend them back to a 45-degree angle. Complete four reps of moving both arms in unison, then complete four reps of only kicking back your left arm (pictured) followed by your right. Repeat this sequence as many times as possible in each timed round. 2 BOXING OBLIQUE TWISTS Stand with your feet shoulder-width apart, hands in the guard position – fists facing…

BARBELL ARM CURL Reps: 15 Sets: 3 Benefits: Helps you develop biceps strength, plus works your core, forearms and shoulders. Stand with your feet hip-distance apart, holding a barbell with your palms facing away from you (A). Keep your shoulders down and back while you pull the barbell up to the top of your chest. Squeeze your biceps and pause for two seconds at the top of the movement (B). Lower the bar with control to the starting position. BARBELL ROW Reps: 15 Sets: 3 Benefits: Develops a strong back and improves your posture. Grab a barbell with an overhand grip, your hands about shoulder-width apart. Hold the bar at arm’s length, then bend at your hips and lower your torso until it’s almost parallel to the floor. Your knees…

HOKA ONE ONE CARBON X £160; Hokaoneone.eu Chasing a PB? Try these shoes. The carbon fibre plate underfoot gives a responsive ride, while a curved midsole helps propel you towards the finish line, whatever your speed or distance. 1000 MILE RUN ANKLET – TWIN PACK £12.99; 1000mile.co.uk Don’t underestimate the power of a good sock! This off-road style boasts ventilation zones; extra padding on the ball of the foot, toes, ankle bone, Achilles and heel; and wicking material. ASICS COOLING SEAMLESS BRA £45; asics.com Perforations in strategic places on this super-comfy bra help moisture evaporate during lighter workouts in the heat. Great for hot holidays.…

1. HOW IMPORTANT IS EXERCISE IN YOUR LIFE? ‘Having time to train isn’t a luxury, but it’s something I value. I exercise because I know it helps me perform better in other areas of my life. I train with a PT several times a week to work on my strength and endurance using weights, and between those sessions I do cardio-based stuff such as fast-paced flow yoga, watt bike sessions, running and playing tennis with the kids. We’ve also got dogs so there’s lots of walking each day.’ 2. HOW DO YOU BALANCE WORK WITH HOME LIFE? ‘I’ve never felt guilty about hiring someone to help with domestic work. My 13-year-old twins do lots of after-school sporting activities and when I’m not working, I’d rather be running them around and…

This month Mandy wins this stylish two-piece from Marble Swimwear, worth £85. The luxury swimwear label aims to ensure every element of their production is environmentally conscious – from the fabrics used to the method of distribution, every decision is made with the planet in mind. Marble Swimwear comprises a stylish range of printed bikini tops and bottoms. Many are reversible, and they can be mixed and matched to give you the most wear out of your swimwear. Handmade in Bali, each piece is made with love and promises a long life garment, that will see you through many summers. Visit marbleswimwear.com.…

Anytime Fitness head of product, Marvin Burton (anytimefitness. co.uk)** ‘If you don’t like going to the gym on holiday, keep active by doing low-level physical activity when you can – a few lengths of the pool, going on walks or taking the stairs instead of the lift. If you want to work out, training the bigger muscle groups, including back, chest and legs, saves time and maintains your fundamental strength. Do whole-body exercises where possible, or adopt a “push, pull, pressˮ routine to cover all bases.’…

PLIÉ PULL Benefits: Inner thighs, glutes, shoulders, chest and arms. Reps: 30 Stand with your feet together and hold a resistance band with both hands, arms extended overhead (A). Step your feet wider than hip-distance apart, toes turned out and bend your knees, until your thighs are almost parallel to the floor (B). Begin to pulse your legs by bending and stretching your knees – down two inches and up two inches. Draw the band up overhead as you rise, down to chest level as you lower, keeping your abs engaged and your arms straight. OVERHEAD SHOULDER PRESSES Benefits: Legs, glutes, shoulders, upper back and arms Reps: 20 each leg Stand with your feet hip-distance apart. Take a doubled-up resistance band and hold it in both hands, then raise your…

1 Stick with a simple fixed framework of grains, protein and vegetables, but switch up the types you eat on a regular basis. So for the grains, you might have quinoa, wholewheat pasta, brown rice and bulgur in your cupboard, rotating them regularly. 2 Make restaurant meals count. Eating out may be a treat, but it’s a good chance to up your variety. Try a salad or fish dish you wouldn’t make at home, or opt for a new type of grain. 3 Choose a rainbow. Eating different coloured fruit and veg every day is the easiest way to ensure you get a wide range of phytonutrients. So, for example, eat a range of berries rather than just blueberries – their different hues indicate that they have different health-giving antioxidants.…

Being low in calories, high in gut-friendly fibre and one of the lowest-sugar fruits around are just some of the reasons I love raspberries. And then, of course, they taste amazing, too. But there’s now even more reason to love raspberries, as researchers have discovered that, when served to people at risk of diabetes at breakfast, they improve blood-sugar control. Researchers supplied frozen raspberries to 32 participants and compared the effects of eating one cupful, two cupfuls and no raspberries. Those who consumed two cups of raspberries with breakfast saw the biggest improvements with reduced glucose levels two hours later. Both one and two cups of berries resulted in reduced insulin release, nudging downwards the risk of diabetes. Experts surmise it’s the anthocyanins in raspberries (and also in blueberries, strawberries,…

BREAKFAST ‘On days when I’m doing slow cardio, I’ll exercise and then eat afterwards – normally eggs, avocado, bacon (a small amount), porridge or quinoa-based toast with nut spread. I generally have a protein shake at this point, too. If I’m hitting the gym or playing sport, I’ll eat this around an hour and a half before I exercise.’ DRINKS ‘I limit myself to two coffees a day, and ensure I have about two litres of water. If I’m doing hard cardio or sports, I have a post-exercise mineral drink. And if I work out with weights or play sports, then I have a protein shake afterwards, too.’ LUNCH ‘I tend to have roasted vegetables, fish or chicken, with some mashed sweet potato and/or celeriac and lots of dark green,…

1. Anastasia Beverly Hills Shimmer Body Oil, £39 for 45ml; selfridges.com Give your skin a sun-kissed glow with this superfine mist blending sweet almond and jojoba seed oil with a coconut and vanilla scent. 2. Saint Iris Adriatica Everybody Vitality Spritz, £45 for 100ml; siadriatica.com Boost your radiance with this uplifting spray containing antioxidant-rich pea peptides, Adriatic lemon peel, collagen-supporting seaweed proteins and 20 wildflower extracts. 3. Foreo Micro-foam Cleanser, £8.90 for 20ml; cultbeauty.com This creamy cleanser turns into micro bubbles to lift impurities from pores. Use with LUNA cleansing devices for fresh, soft and supple skin. 4. Weleda Skin Food Body Butter, £18.95 for 150g; weleda.co.uk Calming essential oils, including rosemary and calendula join highly moisturising whipped cocoa and shea butter. 5. Cienna Rose Enriched Nail Lacquer, £9 for…

You’ve worked hard all year, saved your money and the holiday you booked months ago is finally in sight. If all goes to plan, it’ll be a time to relax, spend time with friends or family or meet new people. You might want an active break, or time to wind down and enjoy great food and good books, or perhaps culture and sightseeing is more your thing. Whatever you’re hoping for, don’t let travel anxieties, family stress or common health pitfalls spoil your precious break. With some careful pre-planning and prepping, it’s easy to ensure you have a happy, healthy holiday. Wellbeing boost ‘There’s no question that travel and holidays can increase our wellbeing,’ says Miriam Akhtar, a positive psychologist and author of The Little Book of Happiness (Octopus, £7.99).…

• A.Vogel Stress Relief Daytime , £10.50 for 50ml, health stores and pharmacies. A herbal tincture of fresh valerian and hops, proven to help relieve stress. It works by increasing levels of calming neurotransmitters, allowing you to relax and enjoy your break. Take 20 drops in water, two to three times daily. • Australian Bush Flower Essences Travel Mist, £14.95 for 50ml, baldwins. co.uk. A blend of botanical essences from plants such as bush iris, paw paw and silver princess, this helps you feel balanced and calm when travelling, and is especially useful for fear of flying. Spray around you or use as a facial mist. • A.Vogel Echinaforce Sore Throat Spray, £10.99 for 30ml, independent heath stores. Not just for sore throats! This potent combination of fresh herbal echinacea…

‘I adore the Lancaster Tan Maximizer Soothing Moisturiser Repairing After Sun (£26 for 400ml; lookfantastic.com). It’s the best after-sun ever, prolonging your tan and smelling incredible!’ ‘I always use Piz Buin sun protection. I use its Allergy Sun Sensitive Face Cream SPF50+ (£7 for 50ml; boots. com) on my face as I have sensitive skin, and I use an SPF 20 or 30 on my body.’ ‘I do a hair mask before I go away and another while I’m on holiday. The Pureology Strength Cure Superfood Treatment (£28.55 for 170g; allbeauty.com) really works.’ ‘For the evening, I love wearing the Tom Ford Soleil Blanc Shimmering Body Oil, (£72 for 100ml; tomford. co.uk). It looks amazing with a tan and has a wonderful fragrance, so you don’t need to wear perfume.’…

AT A LIDO Essentially outdoor swimming pools, lidos are popular up and down the country. The calm waters make them a great option for those graduating from pool to outdoor swimming. A search will reveal your local venue, or there’s a handy list on outdoorswimmingsociety.com. IN THE WILD From secluded lakes to clear rivers, there are hundreds of wild-swimming spots in the UK. If you’re new to wild swimming, it’s wise to join a club – there are lots of regional wild-swimming groups that can be found on Facebook or via an online search. BY THE SEA You may have to drive to the coast, but a dip in the sea can be incredibly therapeutic. Sea water conditions can be challenging, so it’s worth learning the ropes. Many swimming and…

Sumac – a beautiful crushed red berry, with pomegranate molasses and lemon, that adds a sour freshness to food that the Lebanese love. Za’atar – the fresh herb is used to make fattoush or mixed with tomatoes and onions as a side salad. It can also be dried with sumac and sesame seeds to make the za’atar blend, and slathered onto flatbreads. Lebanese 7 spice – a pungent blend of black peppercorns, cinnamon, ginger, cloves, nutmeg, coriander and allspice. If you can’t get hold of 7 spice, use baharat, which is more widely available. Mahlab – ground cherry pips which, along with, rose water and orange blossom, perfume decadent desserts.…

THE WALL PLANK This move is not only tough on your arms, core and shoulders, but it will stretch your hamstrings and give you instant relief from the physical and mental tension that builds up from long hours of sitting or standing. Turning your body upside down and elongating it reverses many of the wearing effects that gravity and a slumped posture impose on your circulation, muscles and brain. You’ll also boost your mood and self-esteem as you develop enough strength and confidence to support your body weight with just your arms. HOW TO DO IT • Go down onto your hands and knees, facing away from the wall, with your feet a little away from the wall and your wrists directly under your shoulders. • Spread your fingers wide…

QI recently had a baby and am keen to return to running as soon as I can. What guidelines should I follow? A Never will your body have changed so quickly and worked so hard as it does during pregnancy and childbirth. It takes time to grow a baby and it takes time to recover. We live in a fast-paced world, expectations are high, and we often want to ‘run before we can walk’. As pelvic-health physiotherapists, we see postnatal women desperate to get their bodies back and return to exercise. There is an unwritten rule that once you’ve had your six-week GP check, you can return to whatever exercise you like. For most women however, that’s too soon. Running requires a strong pelvic floor, core and body that can…

‘I’ve never been sporty. In fact, I was the one who always tried to get out of PE when I was growing up! Even as an adult, I did nothing at all active or sporty. But now, after taking up running just three years ago, I’m aiming to run every major world marathon (New York, Boston, London, Berlin, Chicago and Tokyo) by 2021. And I’m planning to do the six-day, 251km Marathon des Sables next year!’ PERSONAL MOTIVATION ‘It all started when I was watching the London Marathon in 2016. I saw the atmosphere and camaraderie and thought, “I want to do this!”, and applied straight away to run for Anthony Nolan* the following year. I chose this charity because my dad died of blood cancer in 2005, aged 62.…