Women's Fitness Issue 243

It’s that crazy time of year when healthy intentions can start to slide as the festive season takes grip. But fret not, we’ve packed this month’s H&F with practical tips and ideas to help you stay fit, stress-free and sane, all the way to new year. No time to get to the gym? In ‘Fit, Strong, Slim’ (page 82), star trainer Ashley Joi shows you how to get a super-effective cardio and strength workout in just six, powerful moves. You’ll burn 350 calories while you’re at it, too – pass the mince pies! For more ways to squeeze in workouts, however busy you are, turn to ‘You have got time to run’ (page 92). It’s easier than you think! Always end up feeling more frazzled than festive after all those…

A HEALTHIER WINTER Your Wellness Guide (issue 242) was just what the doctor ordered! I’m a new infant-school teacher, so I’m up against my fair share of bugs at work. Plus, I’ve not long joined the gym and there are plenty of germs to pick up when using the equipment there. Not that I let that put me off going! There’s nothing like a great gym workout to beat stress, burn calories and get into shape. Learning how I can prime my defences and stave off winter bugs with a strategy tailored to my lifestyle was, however, very reassuring. I’ve stocked up on vitamins and I’ll be using better hygiene habits, such as frequent handwashing with soap, binning used tissues straight away and wiping down equipment in the gym before…

This month, Julia wins a four-month supply of Healthspan’s winter wellness bundle, including its Super Strength Vitamin D3 Peppermint Oral Spray and MultiVitality Gold supplement, with a full spectrum of vitamins and minerals. As the immune system relies on a healthy gut, Julia also receives Super20 Pro a vegan, advanced blend of 20-billion live friendly bacteria, and as an extra treat, Replenish Body Butter. Healthspan is the UK’s leading online supplier of vitamins and supplements, developed with the expertise of doctors. Find out more at healthspan.co.uk.…

1 BOOK A SHOW Make a date for Live Well London (Feb 28-Mar 1, 2020), where you can try as many fitness classes as you like on the Move It Main Stage, drop into the Live Cooking & Nutrition Theatre, attend meditation and workshops in The Retreat, be inspired by talks in the Knowledge Hub, and enjoy the Boutique Studios and new Yoga & Pilates Studio. Tickets from £25.97; livewelllondon.com. 2 NOD OFF MORE EASILY Struggle to get your zzzzs? Book onto the new sleep retreat at the five-star Lucknam Park Hotel & Spa near Bath, with clinical hypnotherapist Fiona Lamb, who specialises in anxiety and insomnia. There’ll also be sound and equine-assisted therapy, plus yoga sessions and a relaxing forest walk. The two-night retreat costs from £1,040 pp. From…

‘I wake up at 7am, drink a big glass of water with lemon, then head into my fitness studio with a mug of green tea. There I do 10 minutes of meditation and a little yoga while my husband prepares breakfast and our two children (aged 12 and 14) get ready for school. We all drink a smoothie containing protein powder, flax and frozen fruits, or green leaves, avocado and yoghurt – whatever’s in the fridge! The idea is to get as much goodness as possible into the kids before they leave for school. ‘Both my husband and I work from home in Cornwall, so neither of us has to rush off. This enables us to work around school runs, childcare and different time zones. After the kids have left…

Want to burn more fat? Squeeze a workout in before breakfast and you could double your results say scientists. A new six-week study by researchers at the Universities of Bath and Birmingham found that overweight men who exercised first thing burned twice the amount of fat than those exercising after breakfast. The scientists say lower overnight insulin levels mean the body uses more fat as fuel when you exercise in a fasted state. While both groups lost a similar amount of weight, the early exercisers had improved insulin response, better blood sugar control and a resulting lower risk of diabetes and heart disease. ‘Changing the timing of when you eat can bring about profound, positive changes to your overall health,’ says researcher Dr Javier Gonzalez.…