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August 2017 // £3.80


Contents

August 2017

66

Fearne

Cotton

interview

26

Lea Michele’s

food philosophy

46

Beauty

must-haves

74

Stylish swimwear

SHAPE UP

16 Fitness notebook

Stylish water bottles, exercises

for pregnancy, hydration tips.

18 Stay healthy on holiday

Easy ways to keep your fitness

while on your summer break.

21 Fitness expert

H&F’s fitness editor talks about

the advantages of outdoor

exercise now it’s warmer.

22 10-minute tone-up

Tone your legs in a flash.

EAT SMART

26 Food notebook

Why dairy’s good for you,

healthier sausages for the BBQ,

button mushroom nutrition.

28 Nice ices?

We examine the latest batch of

‘healthier’ frozen treats.

31 Recipe revamp

A delicious smoked salmon

starter with a twist.

32 Nutrition expert

H&F’s nutrition editor talks about

summer skin-boosting foods.

34 Diet diary

Heptathlete Katarina Johnson-

Thompson.

HEALTHY YOU

38 Health notebook

Natural sexual aids, an allergyfree

home, a top-notch retreat

review website.

40 Cover up!

Arm yourself against the sun,

whatever your activity.

43 Press pause

How to slow down and discover

your true needs.

45 Beauty notebook

Self-tanning dos and don’ts.

46 Beauty bag

Stock up on the latest beauty

buys for summer.

FEATURES

52 All about Alice

We talk to the woman also

known as Clean Eating Alice.

58 Have your happiest

holiday ever!

How to keep calm and enjoy

your break this summer.

62 Life’s a beach!

Three surf- and sand-loving

women give us their top tips

for looking great in and out

of the water.

66 Fearne Cotton: life,

love & baking!

The DJ and busy mum tells

us about her new, healthy life

and latest recipe book.

4 Health & Fitness // healthandfitnessonline.co.uk


welcome

Photographer: Helen

Marsden

Stylist: Kellie Daggett

Model: Alice Liveing

Hair & Make-up: Jo Clayton

Clothing: New

Balance Hero Bra, £30

(newbalance.co.uk).

Banana Moon Colada

Acia Hipster Pant, £28

(simplybeach.com)

LOVE YOUR BODY, LOVE YOUR LIFE

BE A

BEACH

GODDESS

Beauty tips

from the pros

COME HOME

SLIMMER!

Stay fit while

you have fun

62

18

52

86

66

HOW THE STAR

GETS THIS BODY!

Eat yourself

YOUNGER

Superfood recipes to

turn back the clock

EXCLUSIVE

FEARNE

COTTON

‘How I’ve found

health &

happiness’

PLUS: THE RIGHT SUNSCREEN FOR YOU GET MORE FROM HIIT

BEST

HOLIDAY

EVER!

Turn aghh

into ahhh...

YOU CAN

WEAR

SHORTS

Lean legs in

4 quick moves

August 2017 // £3.80

This month’s cover model

We asked Alice for her top summer workout tip.

‘Do multiple-muscle exercises using your largest muscle groups [try squats],

as these are really effective and burn lots of calories.’

58

22

SUBS!

Subscribe to H&F this

month and get 3 issues

of the printed and digital

mags for just £3, plus

a FREE Vitabiotics

Wellness bundle worth

£22.80. See

page 50.

GYM STYLE

74 Fashion

Striking swimsuits to turn

heads at the pool.

81 Get the look

Embrace the latest surf style

at the beach.

YOU TIME

84 Spa news

A super-relaxing luxury break

in Sri Lanka.

86 The middle way

Recipes to help you stay

looking and feeling great in

middle age.

81

Get surf chic

WORKOUT

HANDBOOK

92 Target zone

Challenge your chest muscles.

94 Get beach fit

A two-week holiday workout

plan from the Tone It Up girls.

100 Fit knowledge

Make sure you’re getting the

most out of your HIIT workouts.

102 Move of the month

The kettlebell squat.

103 Kit test

Long-sleeved swimsuits.

104 Run knowledge

How to run sensibly in the heat.

106 Run expert

What’s the most efficient way to

run downhill?

107 Success story

‘I overcame bullying to become

a personal trainer.’

REGULARS

6 Editor’s letter

8 About you

What you’ve been up

to this month.

11 Fit buzz

Go diving, a great bikini for

active pursuits, take part in

a cycling event.

13 ‘My life in a day’

The Primal Pantry founder

Suzie Walker’s routine.

114 We’re talking to…

DJ and mum of four, Jo Whiley.

Health & Fitness 5


editor’s letter

Welcome

What the H&F team has

been up to this month...

Chief sub

Emma gets swim tips

from open-water swim

expert and Great

Swim ambassador

Keri-anne Payne.

Enter a Great Swim

at greatswim.org

L

She’s the Instagram fitness star with 567K

followers and three best-selling books to

her name. But what’s it really like being

Clean Eating Alice? This month, we go

behind the scenes with our super-fit cover

star to learn about life as a fitness blogger. Turn to ‘All

about Alice’ (page 52) to read the PT’s secrets and try

her top summer-sculpting moves.

There’s more shape-up inspiration from LA-based

phenomenon the Tone It Up Girls. In ‘Get beach fit’

(page 94), they share a two-week workout plan that

will prep you for the beach and beyond.

Of course, feeling happy and body confident isn’t

just about looking good. In ‘Life’s a beach!’ (page 62),

three women whose lives revolve around the surf help

you discover your inner goddess. Then banish summer

stress with the tips in ‘Have your happiest holiday

ever!’ (page 58). Add to that the healthiest ice creams,

best sunscreens and our exclusive interview with

Fearne Cotton (page 66) and it’s a perfect summer read!

Art director

Lucy tries The

Foundry ’ s hardcore

signature class,

Strongman;

foundryfit.com

Clean Eating

Alice with the

behind-thescenes

team

for her cover

shoot. Read our

interview with

her on page 52

Mary Comber, Editor

Health & Fitness is produced for Dennis Publishing Ltd by

Iris Publishing Ltd, 57 Charterhouse St, London EC1M

6HA healthandfitnessonline.co.uk

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NEXT ISSUE ON SALE WEDNESDAY, JUNE 28

Dennis Publishing Ltd, 30 Cleveland Street, London

W1T 4JD. Tel: 020 7907 6000 Fax: 020 7907 6516

Printed in the UK by YM Chantry on behalf of

Dennis Publishing Ltd. Distribution by Seymour Distribution

Ltd, 2 East Poultry Avenue, London EC1A 9PT.

Tel: 020 7429 4000

The health and fitness information presented in this

magazine is intended as an educational resource and is not

intended as a substitute for medical advice. Consult your

doctor before performing any of the exercises in this book

or any other exercise programme, particularly if you are

pregnant, elderly or have chronic or recurring medical

conditions. Do not attempt any of the exercises while under

the influence of alcohol or drugs. Discontinue any exercise

that causes you pain or discomfort and consult a medical

expert. Neither the author of the information nor the

producer nor distributors make any warranty of any kind in

regard to the content of the information presented in this

magazine. Health & Fitness, copyright 2011 by Dennis

Publishing Ltd. All rights reserved. Health & Fitness is a

trademark and may not be used or reproduced in the UK or

Republic of Ireland without the permission of Dennis

Publishing Ltd. Health & Fitness is published in the UK and

Republic of Ireland by Dennis Publishing Ltd and is sold

subject to the following terms: namely that it shall not

without the written consent of the Publishers first given be

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on the cover and that it shall not be lent, resold or hired out

in a mutilated condition or in any unauthorised cover by way

of Trade or affixed to or as part of any publication or

advertising, literary or pictorial matter whatsoever.

FOR ALL LICENSING & SYNDICATION QUERIES,

PLEASE CONTACT NICOLE ADAMS nicole_adams@

dennis.co.uk, +44 (0)20 7907 6134

© Copyright Dennis Publishing Limited. Health and Fitness

is a trademark of Felix Dennis.

The text paper in this magazine is totally chlorine free. The

paper manufacturer has been independently certified in

accordance with the rules of the Forest Stewardship Council.

@HandFmagazine

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letters

About

YOU

Outdoor workouts, Spinning tips

and how to look good on holiday

Escape the

GYM

Take your workout outdoors this summer and reap

the multiple benefits that fresh-air exercise brings

WORDS Hannah Ebelthite

GREAT

OUTDOORS

I enjoyed ‘Escape the gym’

(July issue). It encouraged

me to take my workout

outdoors and reap the benefits

that fresh-air exercise can bring.

First, my friends and I visited Go-

Ape. Then I joined a running club

and changed from an indoor circuit

training class to an outdoor one.

I’m seriously thinking about doing

a Tough Mudder and have found

an outdoor yoga class.

I feel that exercising in nature will

lift my mood and boost my selfesteem.

And I’ve just discovered

that a 15-minute walk outside at

lunchtime to escape the office has

re-energised me and restored any

mental fatigue.

Thanks Health & Fitness for

a very motivational article!

Karen Seville, Merseyside

H STAR

LETTER

IN A SPIN

Thank you for the ‘Supercharge your

Spinning’ feature in the July issue. I’ve only

been Spinning for nine months and I wasn’t

sure about it when I first started. The

thought of sitting on a stationary bike and

sweating in a room for 45 minutes baffled

me. I didn’t think I would get any enjoyment

from it, but was pleasantly surprised when

I found I really liked it!

An indoor cycling class is a great place

to go and be motivated and to get the

endorphins flowing. I’m extremely grateful

for all your advice on how to supercharge

my Spinning, such as keeping my weight

back to ease stress on my shoulders.

There are so many reasons you should

learn to love Spin and I can’t wait for my

next class.

Vanya Hammett, Cheshire

WRITE IN AND WIN!

This month, Karen wins a year’s supply of St.Tropez products (worth

£150), including the new Gradual Tan Plus Sculpt and Glow Toning

Lotion (£18 for 200ml); and Luminous Veil Face Cream (£18 for 50ml),

so she can glow with confidence all year round! Designed to suit and

enhance every skin tone, this perfect face and body duo gives a

youthful, sun-kissed glow and is packed with hydrating and brightening

ingredients plus enhanced tan-toning technology for an overall

sculpted look. For more information, visit sttropeztan.co.uk.

#ShowThatGlow @sttropeztan

You

say...

This feature inspired star

letter winner, Karen Seville,

to exercise outdoors

CONFIDENCE BOOSTER

I was dreading my summer holiday to Spain

with friends as I hated the way I looked in

a bikini. So I was delighted to read ‘Your

Summer-body confidence plan’ in the July

issue. The section on swimsuits for your

shape helped me choose what to buy to

make me look my best. I’m also going

to work on my body confidence before

getting on the plane. Bring on the holidays!

Catherine Dawson, via email

What workout

kit do you take

on holiday?

‘I always take my resistance band with

me as it takes up so little space in my

case and works my whole body.’

Lucy Brown

‘I run every day so couldn’t be without

my running shoes – there’s no need to

pack them either – just wear them!’

Rosie Anderson

‘My TRX is so versatile – I can hang it

from a tree or attach it to a hotel door

and train wherever I am.’

Helen Jones

TALK TO US! We love hearing from you. Email letters@iris-uk.com, Facebook facebook.com/HandFmagazine, Twitter @HandFmagazine.

Instagram Healthandfitness_mag, Write to H&F magazine, Iris Publishing, 57 Charterhouse St, London EC1M 6HA

8 Health & Fitness // healthandfitnessonline.co.uk


Be revitalised.

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First it adjusts to different frmness levels to fnd the one that’s just right for you.

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Visit our Comfort Station Adaptive in store or book an appointment online.

To view our full range and fnd your nearest store, visit bensonsforbeds.co.uk.


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what’s new

FIT BUZZ

Your guide to the hottest things to do, see and buy this month

WORDS: Hally Houldsworth, Emma Lewis and Mary Comber

1Itching to take part in a

competitive road-cycling

race? Try the Bristol Grand

Prix. Now in its third year, the

city-centre 1.3km circuit races

(lasting around half an hour)

take place on August 19,

opening at 10.30am to give

ENTER A CYCLE RACE

non-competitors the chance to

test out the racetrack in a fun

and friendly atmosphere before

the race begins. All money

raised will be donated to

Bowel Cancer West. Visit

britishcycling.org.uk to book

your place now!

2DIVE IN

Fancy exploring an underwater world? Take

the plunge into Caribbean waters and explore

the diving destination of a lifetime with Dive

Worldwide. Discover Dominica’s geothermal

springs while you dive and snorkel along

Champagne Reef, then hike tropical rainforest

trails, go whale watching or head to a natural spa.

Prices start at £1,795pp based on two sharing, for

seven nights B&B, including five days of activities,

transfers and return flights from the UK. For

more information, visit diveworldwide.com.

KIT UP WITH KIMBERLY

6

3Check out the new Kimberly Wyatt

for Zakti Activewear collection

of great-value kit! It boasts

bold colours, striking prints and

intricate straps – perfect for any

active lifestyle. The dance-inspired

collection can easily be worn

beyond the gym too, thanks to

slouchy knits and lightweight

cover-ups. Prices start from £18;

zaktiactive.com.

4SAVOUR SUMMER

Live in London and planning a lastminute

picnic? We love Pollen + Grace’s

new summer collection of breakfast

pots, lunchboxes and snacks. Freshly

made in its kitchen every day, the deliciously

healthy delivery menus are free from

wheat, dairy and refined sugars and

nutritionist approved. New additions

include a deliciously creamy Mango

+ Turmeric Chia Pot and The Balance

Box with crispy millet falafels and a

Thai basil and ashwagandha dressing.

Yum; visit pollenandgrace.com.

TRY CHROMAPOP TECHNOLOGY

We’ve got our eye on Smith Optics’ new ChromaPop lenses

– the perfect partner to the brand’s women-specific PivLock

Asana sunnies. The interchangeable lenses help you deal

with everything from overcast to extremely bright weather

conditions, enhancing visual clarity and definition and revealing

natural colour, thanks to the way they filter light at two specific

wavelengths. In brief, they’ll help you perform better when

going at top speed! The glasses cost £159.99 with two

interchangeable lenses; smithoptics.com.

5

BE BEACH READY

If you love being active

at the beach, you need a

bikini that can handle it.

Finisterre’s new Zonda

bikini will keep your

modesty intact. The eyecatching,

non-padded crop

top offers UV protection for

cup sizes A-C and the bikini

is highly resistant to

chlorine and made from

recycled items such as

disused fishing nets, with

10 per cent of profits going

to the charity Surfers

Against Sewage. It costs

£85; finisterre.com.


inspiration

WORDS: Gabrielle Nathan. PHOTOGRAPHY: iStock

‘MY LIFE

IN A DAY’

Suzie Walker, foodpreneur

The founder of paleo food brand The Primal

Pantry, 35, on stripping back snack bars

‘My five-year-old daughter, Grace,

wakes me up at 7am and, while I’m

preparing her breakfast, I make a

bullet-proof coffee – black with a

tablespoon of coconut oil and sometimes butter – that

gives me an energy fix and keeps me going until lunch,

before logging into my laptop to write my to-do list.

‘After dropping Grace at school, I drive 15 minutes

to the office with my Staffie, Rio. We arrive around

9.15am, by which point all 22

staff and four other dogs are

there and coffee is brewing.

My mornings are packed with

meetings such as discussing

what we’ve sold with my sales

and social media teams. The

Primal Pantry is now listed in

14,000 Co-op supermarkets,

which is exciting. It’s amazing

how far we’ve come in a few

years: the first order came off the

production line in January 2014

and now we’re stocked in major

supermarkets and independents

in the UK and have expanded

into Europe and the US.’

INSPIRATION STRIKES

‘I had the idea for creating a paleo-diet-friendly snack

bar in 2013 when working as a nutritionist. My clients

wanted something they could eat on the go that was

free from grains, refined sugar and soy. I’d been

following a Paleolithic, low-carb diet since doing my

nutrition course in 2009. Two weeks

after stripping out processed foods,

my weight stabilised, I had more

‘We sold 20,000

bars before they

arrived from the

manufacturer’

energy and felt better than ever. My

paleo diet clients also saw fantastic

results.

‘After experimenting with some

raw ingredients, I hit on a few recipes my clients and

daughter loved. At the same time, I was approached

through Linked In by my now business partner. He

thought the products were a great idea so we found a

manufacturer and raised £16,000 to cover the costs

of the first production run. We sold 20,000 bars before

they’d arrived and since then we’ve added two

flavours and two high-protein bars to the range. Now

we’re competing against Mars, not just other

wholefood brands. Because our recipes don’t contain

Suzie drinks black coffee

with coconut oil

She works out

twice a week

dairy or other animal

products, we’ve got

a huge vegan following.

‘By half past one, I’m ready for

lunch, so I head to our kitchen to

make a paleo salad. I work while

I eat, catching up on our social

media accounts or business news.

I might take Rio for a walk before

tackling emails,

sampling new

products and looking

at packaging designs.

It’s very democratic –

whichever flavour or

design gets the most

votes in the office, wins. I love the

creativity in new product

development – look out for the new

Açai Berry and Super Seed Primal

Bar that’s out soon.

‘Mid afternoon, I tuck into an

Apple & Pecan Paleo Raw Bar –

my favourite flavour – with a cup of

green tea. Towards the end of the

day, we have a group ‘huddle’ and

‘We want to be the world’s most well-known

real-food brand’

Suzie loves the creative side

of The Primal Pantry

celebrate any good news, which we’ll toast

with green or herbal tea – no alcohol!

‘Twice a week after work, I head to a

CrossFit class or the gym, where I weight

train. It keeps me toned and lets me switch

off. I get home in time to help Grace with her

homework and put her to bed at 7pm. But

on Fridays I leave work early to pick her up

from school. Stuart, my husband, and I eat

grain-free in the evening: grilled meat or fish

with veg. Dessert is a square of 90 per cent

cocoa dark chocolate with a handful of

almonds. After dinner, I check The Primal

Pantry’s social media accounts but try to log

off by 9pm so I can relax with Stuart – we

love watching box sets. I aim to be in bed by

about 11.30pm. Along with weight control,

more energy, improved skin, hair and nails

and balanced hormones, better sleep is one

of the many benefits of eating a paleo diet.’

SUZIE’S REAL-FOOD TIPS

● Aim to eat food in its most natural

state possible – it’s good for you and

tastes better.

● Remember, if you can’t pick it, grow

it or feed it – it’s not real!

● Keep food simple. If it has more than

five ingredients or you can’t pronounce

one of the ingredients, don’t buy it!

● Paleo eating can be expensive but

you can request cheaper cuts of meats

such as brisket and shin at the butcher.

Health & Fitness 13


CONTENTS

p16 Fit notebook Stylish water bottles p18 Stay healthy on holiday

Fun ways to keep fit on your break p21 Fit expert Make the most of the green gym

p22 10-minute tone-up Get your legs shorts-ready for summer

WORDS: Hally Houldsworth PHOTOGRAPHY: iStock

14 Health & Fitness // healthandfitnessonline.co.uk


SHAPE UP

FITNESS NEWS ] WORKOUT FIXES ] EXPERT ADVICE

TRAIN

SMART

Ever ‘hit the wall’ during endurance

exercise and felt like your muscles have

run out fuel? Scientists have discovered

that this is actually caused by a lack of

glucose to the brain (glucose is its prime

energy source). Research published in

Cell Metabolism shows that training

progressively reprogrammes muscle to

burn less glucose, preserving it as an

energy source for the brain. So, grab your

swimsuit, running shoes or cycle helmet

and keep pushing yourself a little further!

Health & Fitness 15


FITNESS

notebook

3 OF THE BEST…

STYLISH WATER

BOTTLES

BIG BOTTLE

£15.95; thebigbottleco.co.uk

Large water bottles help you

keep on top of your daily

hydration goals. This giant

one holds 2.2 litres and is BPA free.

BOBBLE INFUSE

BOTTLE

£14.99; waterbobble.uk

Flavouring plain water with

a hint of something (think:

lemon, lime, cucumber…) can

help keep you sipping. This cute 590ml bottle

doesn’t contain BPA.

SPIKED BKR BOTTLE

£30; mybkr.com

This 500ml glass, siliconesleeved

bottle has a nifty

handle for gym-to-office

transportation and will look the part in the

poshest of gyms. Choose from several colours.

DRINKUP

Faya Nilsson, aka

Fitness On Toast,

Highland Spring

ambassador

‘Dehydration can

hinder your performance.

Water helps oxygen reach

your muscles which, in turn,

helps your body work more

efficiently. Water also

lubricates your joints and

muscles, reducing the risk

of sprains.

‘So get into the habit of

sipping water every 20

minutes or so during your

workout, rather than gulping it

all down at once! I always tell

my clients to buy a 1.5 litre

bottle and mark it in 200ml

increments, labelling each

line with an hour of the day to

guide them on consumption.’

16 Health & Fitness // healthandfitnessonline.co.uk

BUMPS AHEAD

Let’s face it, women go through a lot of changes

during pregnancy. But one thing that shouldn’t have

to change is their commitment to exercise. And yet,

a new study from Aptaclub reveals that more than a

quarter of expectant mums give up or cut down on

working out, while a whopping 58 per cent of women

fear exercising isn’t safe. Don’t be scared. Experts note

that a pregnancy-approved exercise plan can be a

great way to relieve prenatal aches and pains – and

potentially make labour easier. Log on to aptaclub.

co.uk/activefor2 to find out which moves to do.

3/4

MAKE WAVES

Few things beat a cooling dip in the pool on a hot day,

but not everyone knows how to swim. Shockingly,

drowning is the third main cause of accidental death

worldwide. According to Speedo experts, not enough

people realise the dangers of water. That’s why it

has launched Swim Generation, a global initiative

that supports projects, such as Sri Lanka Women’s

Swimming Project or RLSS Drowning Prevention

Campaign UK, to help promote safe swimming.

Speedo donates funds, kit, time and expertise not

only to enable projects such as these to prosper,

but also to help stop preventable water deaths. For

more information, visit speedo.com/swimgeneration.

OF BRITS

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WORDS: Sarah Ivory PHOTOGRAPHY: iStock

*According to research from Ribble Cycles


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STAY

HEALTHY

ON

HOLIDAY

As science reveals that two weeks of inactivity is bad for your health, here’s how to

take a break without taking time out from exercise

You’ve been hitting

the gym hard to

hone a bikini body

and feel you deserve

an exercise-free

holiday. Bad news – two weeks

spent lazing around on the beach

could seriously harm your health.

That’s according to the latest

research from the University of

Liverpool, which reports that just 14

days of sedentary behaviour leads

to significant reductions in fitness,

not to mention an increased risk of

chronic ailments such as type 2

diabetes and heart disease. In fact,

young 20-somethings saw their

waistline expand by almost half an

inch after cutting activity by more

than 80 per cent for a fortnight.

Uh-oh! But while your holiday plans

may include more piña coladas

than burpees, squeezing in a sweat

session needn’t encroach on your

tanning time. Here are the best

activities to do when you’re several

thousand miles away from the gym.

1 WATERSPORTS

BEST FOR… BEACH BREAKS

Heading to the seaside? Beach

breaks boast a plethora of get-fit

opportunities. Our pick? Shape up on

the sea. Whatever your fitness goals,

watersports work the body in plenty of

ways. Sea kayaking is a great upperbody

workout that burns around 325

calories per hour. The increasingly

popular paddle boarding is great for core

strength and scorches an impressive 410

calories per hour. Surfing strengthens

your back, shoulders and legs, while

swimming will boost your cardiovascular

fitness. The options are endless. ‘I took

up sailing last summer and had so

much fun and laughed a lot,’ says Jess

Schuring, owner of Heartcore fitness

studios (heartcore.co.uk). ‘It was the

perfect balance of being active on (often

in) the water, while exploring something

new.’ Kudos to that.

PACK THIS

Look like a pro on the water in this

neoprene GlideSoul Spring Suit

(£95; uk.glidesoul.com).

18Health & Fitness // healthandfitnessonline.co.uk


holiday fitness

4

HILL

TRAINING

BEST FOR…

MOUNTAIN RETREATS

If you’re hiding away in the hills, take

advantage of the landscape and do some

incline training. Hill hiking, riding and

running are crazy cardio boosters that will

improve your lower-body strength and lung

power. Go for an all-day outing with fellow

holidaymakers, hiking to a high lake or

biking to a viewpoint, or simply find a steep

uphill section near your lodge and run

repeated efforts before everyone else

wakes up for the day. ‘There are so

many different activities on a mountain

break that will keep you active,’ says

Newson. ‘Think zip lining, downhill

mountain biking and climbing.’

PACK THIS

The compact Montane VIA Razor 15

backpack is perfect for short hikes and

trail running (£120; montane.co.uk).

2TRAIL FITNESS

BEST FOR… RURAL HIDEAWAYS

Anyone who has children knows that keeping fit on holiday

can be a challenge but, if you’re lucky enough to have access to

some great countryside, the options are endless. For a unique

way to enjoy the outdoors, consider hiring bicycles and riding the

trails. Alternatively, buy a local walking book and head off on a

hike. ‘Hiking is low-intensity and low-impact cardio,’ says Tanya

Niedzwiecki, body transformation coach at Tanya N Fitness. ‘You

can find hikes that last 30 minutes, days or even weeks. After a

longer hike that involves uphills and downhills, you can expect

to feel a burn in your glutes, quads and calves. It’s a great

leg workout!’

PACK THIS

Prepare for all weather in Haglöfs’ lightweight and packable

L.I.M Proof Jacket (£130; haglofs.com).

3 BODYWEIGHT

CIRCUITS

BEST FOR…

CITY ESCAPES

If your hotel doesn’t boast a gym

or pool, you can squeeze in a

great workout using your

bodyweight. ‘Circuit training is

a simple way to get an effective

workout while on holiday,’ says

Matt Crane, head coach at

beelitebodydesign.com. ‘Work

out first thing and you’ll have a

huge buzz for the rest of the day,

plus the time to relax and work

on that tan!’ Crane recommends

choosing four to 10 exercises such

as press-ups, lunges or squat

thrusts, working for 20 seconds

and taking 10 seconds’ rest

between moves. ‘Use the hotel

furniture as equipment,’ adds

Carly Newson, owner of FlexPT

studio (flexpt.co.uk). ‘Triceps dips

off a chair, box jumps on and off a

sofa, Bulgarian split squats off the

bed – these are all good exercises

for burning extra calories!’

Niedzwiecki also recommends

trying the workouts the city or

country is famous for: ‘Soul Cycle

in LA, F45 in Australia or yoga in

India – they do it best.’

PACK THIS

Attach a TRX Home Gym

suspension trainer over your

hotel door for the ultimate

bodyweight workout (£149;

trxtraining.co.uk).

WORDS: Sarah Ivory PHOTOGRAPHY: iStock

5DAILY ACTIVITY

BEST FOR… CONTINENTAL CRUISES

News flash – exercise doesn’t have to fit into a 60-minute slot. You can keep your fitness

levels high by staying active throughout the day. One of the great luxuries about being on holiday is

having more time to yourself, so spend all day exploring the sights by foot or hire a bike and pedal

around the local town. ‘If you’re on a cruise, it’s easier to stay fit than you think – and you don’t

need the stuffy gym!’ says Newson. ‘Get

off at every port and go for a walk. You’ll

increase your number of steps, boost

your general activity and get to see the

sights!’ Your fitness goal? Aim to walk

for at least an hour at every port.

PACK THIS

Explore the sights on foot wearing the

grippy and responsive new Merrell

Bare Access Flex trainer (£80;

merrell.com/uk). n

Health & Fitness 19


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H&F’s fitness editor Sarah Ivory digests the latest workout news and research

FITNESS EXPERT

OUTDOOR GYM

Picnics, beach holidays, barbecues,

camping – ahh, summer has arrived!

And it’s surely a fact that everything

is much easier now.

Getting the kids dressed? Simple, without

coats or hats to worry about. Waking up

early for work? Much more tolerable now it’s

light in the morning. Staying in shape? Even

that’s effortless when the weather’s nice and

your workout options are plentiful – surfing,

canoeing, cycling or swimming, anyone?

And science shows that outdoor exercise

is a boon to the body too. Here’s all the

inspiration you need to hit the green gym…

1. YOU’LL FIND IT EASIER

Not only will you feel more motivated to

exercise outside when the sun’s shining,

but you’ll also perceive it to be easier than

normal. A 2009 study found that walkers

selected a quicker speed but deemed it

to be easier when hiking outdoors.

2. YOU’LL BURN MORE CALORIES

Nature’s gym is tough. When running,

cycling or walking, changes in gradient

stress different muscles compared with

doing the same sport on flat terrain. A

‘Walkers reported

feeling happier and

more confident when

hiking outside’

strong headwind will also make you work

harder, using more energy and burning

oodles of calories.

3. YOU’LL BE A LOT HAPPIER

Outdoor exercise is good for your mood.

One study printed in Environmental Science

& Technology shows that walkers felt more

enthusiastic, energetic, confident and

happier when hiking outside than when

on a treadmill. See you out there!

Pack your tent,

explore the UK

countryside and

get back to

nature this

summer.

FIT FOR ADVENTURE

Camping is the ultimate trip for fitness fans. Eating al

fresco, running through the countryside, sleeping on the

ground – there’s something very organic about a camping

vacation that appeals to our adventurous spirit. And just

as fitness has hit the fashionable fast lane, camping is

set to become pretty stylish this year too. In fact, festival

goers are putting aside their party passes in favour of far

healthier weekends at wellness fests such as Virgin Sport

events in the UK and US or Austria’s Women’s Summer Festival.

However, you don’t have to go far to enjoy the great outdoors – one study from GO

Outdoors shows that thousands of us will remain in the UK for our summer holiday.

And there’s so much great-value kit to choose from – such as the Apache 4 Tipi Tent

(from £69.99 at goutdoors.co.uk; pictured) – that it’s easy to camp in style this season.

PHOTOGRAPHY: iStock

GAME, SET, MATCH

Love Wimbledon? If you’ve got a budding Andy Murray or Johanna Konta in your household,

help them to hone their tennis skills by signing up for The Lawn Tennis Association’s (LTA)

Tennis for Kids. Not only is tennis great for boosting fitness levels, it’s also a fantastic way to

make friends – and the LTA’s initiative means that it’s available to all youngsters aged five to

eight. Free of charge for children, Tennis for Kids courses are led by qualified coaches and

teach youngsters basic tennis skills. No kit is required, as those attending the six-week course

will be supplied with rackets and balls. Courses are booking fast; find one in your area at

lta.org.uk/tennisforkids. Want to try your own hand at tennis? The LTA has joined forces with

Nike to offer all-female training sessions up and down the country. The ever-popular classes

take place every Tuesday and offer the chance for women to hone their tennis skills while

getting fit. Again, you don’t need to own any kit because rackets and balls are provided. All

you need is the will to give tennis a go! Find out more at tennistuesdays.co.uk.

Health & Fitness 21


10

MINUTE

TONE-UP

SHORT & SWEET

Get your legs shorts-ready for summer

with this speedy lower-body workout

Start with a quick

warm-up, then

complete the circuit,

doing each move for 30

seconds each. Repeat

the circuit once more,

then cool down

and stretch.

HEISMAN

SHUFFLE

Time: 30 seconds

Works: Quads,

hamstrings, calves,

glutes and core

Stand with your

feet hip-width apart,

elbows bent, arms

close to your body.

Hop on your left

foot, bringing your

right knee towards

chest as you drive

your left arm

forward, right arm

back like a sprinter.

Quickly hop onto

your right foot,

reversing the motion.

22 Health & Fitness // healthandfitnessonline.co.uk


home fitness

SQUATS WITH

ARMS OVERHEAD

Time: 30 seconds

Works: Quads, hamstrings,

glutes, shoulders and core

Stand with your feet hip-width

apart and arms above your head

with your palms facing (A).

Keeping your arms up, bend

both knees and shift your hips

back as though you’re sitting

in a chair (B).

Use your glutes to return to

standing and repeat. Do as many

as you can in 30 seconds.

A

B

WORDS: Lucy Miller PHOTOGRAPHY: Will Ireland MODEL: Fiona @ W Athletic HAIR & MAKE-UP: Louise Heywood @ Artistic Licence

CLOTHING: Sweaty Betty Athlete Vest, £35; Sweaty Betty Incline Compression Leggings, £85 (sweatybetty.com), New Balance Vazee Pace

Trainers, £100 (newbalance.co.uk).

INCH-WORM WITH

SHOULDER TOUCH

Time: 30 seconds

Works: Legs, glutes, abs, shoulders

and upper back

Stand with your feet hip-width apart,

then bend over and touch the floor in

front of your feet with both hands (A).

Keeping your legs straight and core

tight, walk your hands forwards into

a straight-arm plank position (B).

Without moving your hips, touch your

right hand to your left shoulder (C),

then lower again.

Repeat with your other hand, then

walk your feet towards your hands.

Stand, jump as high as you can, then

land softly to repeat the whole move.

A

GLUTE BRIDGE AND PULSE

Time: 30 seconds

Works: Hamstrings, glutes, lower

back and abs

Lie on your back on the floor with

your feet directly below your knees,

arms at your sides, palms down (A).

Keeping your hands by your sides

and on the floor, and your neck and

back relaxed, engage your glutes

and hamstrings to lift your hips off

the ground (B).

Keeping your hips high, squeeze

your bottom and pulse your hips up

and down for the whole 30 seconds.

Slowly lower back to the floor

once the time is up.

YOU CAN TRY THIS WORKOUT OUTSIDE FOR EVEN MORE FEELGOOD BENEFITS!

B

A

A

C

B

Health & Fitness 23


CONTENTS

p26 Food notebook Don’t ditch the dairy p28 Nice ices Healthier ways to stay cool

this summer p31 Recipe revamp Scandi-style salmon p32 Nutrition expert Boost your

skin with cherries p34 Diet diary Heptathlete Katarina Johnson-Thompson

WORDS: Hally Houldsworth PHOTOGRAPHY: iStock

24 Health & Fitness // healthandfitnessonline.co.uk


EAT SMART

NUTRITION TIPS ] DIET ADVICE ] FOOD FACTS

EAT YOUR

GRAINS

Given up gluten? Be sure to still eat plenty

of gluten-free wholegrains, such as

buckwheat, quinoa and brown rice. A

long-term study of more than 100,000

nurses and health professionals by a team

of researchers from universities across the

US found that omitting gluten from your

diet could increase your risk of coronary

heart disease. The research found that

the avoidance of gluten may result in

reduced consumption of beneficial

wholegrains, which are key to heart

health. Time to stock up…

Health & Fitness 25


FOOD

notebook

SOUND BITE

ʻI try to eat well,

and everything

I do is really

just to make

me feel my

best.ʼ

Lea Michele

4 HEALTHIER

SAUSAGES FOR

YOUR BBQ

Mor Moroccan Spiced

Pork, Cauliflower and

Chickpea Sausages

£2.50 for 6 (40g); Tesco

Thereʼs around 2g less saturated

fat per sausage than in most

premium brands, and more fibre.

Heck Chicken Italia Sausages

£3 for 10 chipolatas (340g);

from supermarkets

These are very low in saturated

fat as they’re made with chicken.

Basil, roasted tomato and

mozzarella give a good flavour.

Marks & Spencer Outdoor Bred

Skinny Sausages

£3.20 for 6 (400g); M&S

The gluten-free crumb (with

chickpea, rice and corn flours),

is the key to the succulence

of these low-fat sausages.

Quorn Chef’s Selection

Best of British Sausages

£2.50 for 4 (240g); Tesco

A posher Quorn sausage, these

have a better texture and taste

great with organic ketchup and

caramelised onions.

DO EAT DAIRY

If you enjoy cream on your strawberries, relax… there’s

now lots of evidence to show dairy fat has a neutral

or even slightly protective effect on heart disease.

Saturated fat is now known to be made up of over 30

different fatty acids, only some of which significantly

raise cholesterol levels. Milk fat contains more of the

fatty acid types that don’t elevate cholesterol, plus it

contains heart-friendly potassium and calcium. Several

large studies show no association between eating

cheese and heart disease; and some large studies also

show yoghurt consumption (including full-fat yoghurt)

may protect you from type 2 diabetes. Great news.

ON THE BUTTON

Fancier doesn’t necessarily mean better

when it comes to mushrooms. On a scale

of nutritional worth, common white button

mushrooms score better than shiitake

for levels of selenium – a mineral thatʼs

important for the immune system and has

been linked to better protection against

viruses. Standard white mushrooms are

also higher in blood pressureregulating

potassium

and B vitamin

pantothenic

acid that helps

release energy

from our food.

BINGE

DRINKING

is twice as

common

among the

UK’s highest

earners

(21.8%) than

the lowest

earners

(10.7%).*

WORDS: Angela Dowden PHOTOGRAPHY: iStock * According to the office of National Statistics: Adult drinking habits in Great Britain: 2005 to 2016

26 Health & Fitness // healthandfitnessonline.co.uk


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NICE

ICES?It’s It’s hard to resist a frozen treat on a scorching day, sohard we to resist a frozen treat on a

examine the latest bunch of ‘healthier’ ice creams and scorching lollies day, so we've reviewed

to find out how virtuous they really are the latest crop of ‘healthier’ ice

creams and lollies to find out how

virtuous they really are

Boasting dairy-free and

vegan ingredients, natural

sweeteners and healthboosting

functional

ingredients, the latest

frozen treats sound totally guilt-free at

a glance. But are they really so nutritionally

squeaky clean – and worth the extra cash

they command? Weʼve peered closely at

the ingredients, and had a taste – all in

the name of research, of course!

Miiro Chocolate Hazelnut

£2.49 for a 70ml stick; ocado.com

Per stick: 166 calories, 5.5g saturated fat,

11g sugars

Think dairy-free (vegan) mini Magnums with

the chocolate swapped for raw cacao and

you’re correctly imagining what one of

these tastes like (yummy!). Each one

supplies just over a quarter of your daily

recommended saturated fat limit (linked

to raised cholesterol) – less than in a Mini

Magnum. But the coconut sugar counts as

free sugar, with the same negative effects

as refined sugar, amounting to over a third

of the recommended daily intake of this

unhealthy type.

5/10

28 Health & Fitness // healthandfitnessonline.co.uk

Oppo Colombian Chocolate

and Hazelnut

£4.99 for 500ml; Waitrose and Ocado

Per 100ml (2 scoops): 85 calories,

2.3g saturates, 5.1g sugars

You can’t fault how this chocolatey ice

cream tastes, given the calorie count,

and the saturated fat and sugar levels are

reasonably low. The low calorie count is

largely down to the use of natural-source

sweeteners stevia and erythritol, in place

of sugar. Best not to indulge in this ice

cream if you have IBS, though, as

erythritol is fermentable by bowel bacteria,

producing uncomfortable bloating in

sensitive people.

7/10

Yoomoo Frozen Yoghurt Lollies

£2 for 6 x 55ml; Tesco

Per stick: 74 calories, 0.5g saturates,

10.5g sugars

Made with 65 per cent yoghurt and 5 per

cent strawberry purée, these lollies are low

in saturated fat and are slimline – though

they aren’t very big. The sugar content is

the main downside, though some of the

two and a half teaspoons in a stick serving

will come naturally from the milk. They’re

a good source of calcium too.

7/10

Alpro Vanilla Ice Cream

£3.50 for 500ml; Sainsbury’s

Per 100ml (2 scoops): 113 calories,

1.6g saturates, 9.2g sugars

Made with soya milk, two scoops of this

ice cream supplies nearly a third of your

recommended intake of free sugars and

isn’t any lower in calories than a standard

supermarket soft scoop. But it’s suitable for

vegans and stands out for its fibre content

– there’s 6.7g in two scoops (equivalent

to the amount in two and a half slices of

wholemeal bread). The (added) fibre is a

soluble variety derived from corn and is

apparently well tolerated and prebiotic,

helping good gut bacteria flourish.

7/10

Del Monte Smoothie Mango

£1.50 for 3 x 90ml; supermarkets

Per stick: 100 calories, 0g saturates,

20g sugars

A relatively healthier mainstream lolly, this

is made with 30 per cent alphonso mango.

With zero per cent saturated fat, its only real

downside is the content of added sugar

– one stick contains two-thirds of your daily

recommended maximum of free sugars. Plan

one into your diet by making it your only sugary

treat of the day and you’ll be ok.

6/10


protein powders

Frill The Frozen Smoothie

Intense Chocolate

£4.99 for 500ml; Waitrose

Per 100ml (2 scoops): 70 calories,

0.9g saturates, 8.2g sugars

This is made with water, cocoa powder and

dates – a natural sugar source that doesn’t

count as the damaging free variety. Other

ingredients in this low-calorie and vegan iced

smoothie include inulin fibre (from chicory)

and psyllium, which replace sugar and fat.

Together with the dates, they bump up the

fibre content so a 100ml serving boasts nearly

30 per cent of your daily recommended fibre

intake. Steer clear if you have IBS, though,

as inulin may exacerbate the symptoms.

8/10

Skinny Cow Mint Double Chocolate

£2.50 for 3 x 100ml; Tesco

Per stick: 128 calories, 2.9g saturates,

16.8g sugars

Another hand-held ice cream that contains

inulin to provide the luxurious texture of a

higher-fat ice and provides almost 10 per

cent of your daily fibre requirement. A stick

supplies less than half the calorie content

of a similar-sized Magnum, but a sugar

content that’s not really any lower, so

overall a mixed bag.

5/10

Smooze! Fruit Ice Pops

Simply Coconut

£2.50 for 5 x 65ml; Sainsbury’s

Per ice pop: 102 calories, 4.6g saturates,

10.9g sugar

Tapping into the coconut trend, these

freeze-at-home ice pops are made with

sweetened coconut milk and are a bit of

a health fail, apart from being a portioncontrolled

100 calories. Each one contains

two and a half level teaspoons of sugar (or

around a third of the free sugar maximum

that’s recommended per day) and nearly

a quarter of the daily recommended intake

of cholesterol-raising saturated fat.

3/10

PHOTOGRAPHY: iStock. WORDS: Angela Dowden

WORDS: xxxxxxx PHOTOGRAPHY: xxxxxxxxxxxx

CHECK THE LABEL

F Stick lollies are best if you’re weight watching – they enforce portion control.

F More than 5g per 100g is a lot of saturated fat; more than 22g sugar per 100g is a lot.

F Bear in mind that in dairy ices, a proportion of the sugar will be milk sugar (lactose),

which doesn’t count as the harmful type.

F Vegan ice creams might seem lower in sugar, but all of it will be the unhealthy free type.

F Watch out for coconut – it’s high in saturated fat and calories.

Health & Fitness 29


ecipe revamp

Scandi-style

salmon

This

easy but elegant starter

is a step up from the usual

smoked salmon on bread

H&F TIPS

DILL

This tangy-tasting

healing herb is

especially known for

its ability to boost

digestive health and

goes very well with

smoked fish, pickles

and yoghurt sauces.


LEMON

Lemons are rich in

immune-boosting

vitamin C, and they

contain more heartbeneficial

potassium

than both grapes

and apples.


WATERCRESS

These mineral-rich

leaves contain more

iron than spinach,

more calcium than milk

and more vitamin C

than oranges.

WORDS: Recipe taken from Milly’s Real Food By Nicola Millbank (Harper Collins, £20).

ADDITIONAL WORDS: Hally Houldsworth

HOT-SMOKED SALMON, WATERCRESS AND DILL POTATO CAKES

Serves 4

200g Désirée potatoes, scrubbed

1 tbsp olive oil

1 tbsp dill, finely chopped

Sea salt

Freshly ground black pepper

TO SERVE:

100g hot-smoked salmon

2 large handfuls of watercress

1 lemon, quartered

1 Using a vegetable peeler, shave the

potatoes into long ribbons. Pop them in

a bowl, season with a pinch of salt and

stir well. Gather up the potato ribbons and

squeeze out any excess water. Discard the

water, return the potatoes to the bowl along

with the black pepper and dill and stir well.

2 Heat the oil in a large frying pan over

a medium to high heat. Divide the potato

ribbon pile into four, and, using a round

pastry cutter as a guide, create four circular

potato cakes in the pan. If you don’t have

a pastry cutter, just (carefully!) mould the

cakes using your hands. Push them down

a little and cook for 4–5 minutes on either

side until golden brown.

3 Once cooked, remove the cakes

from the pan and drain on kitchen paper.

To serve, place the potato cakes on

individual plates, top with the salmon

and watercress and place a wedge of

lemon on the side.

Health & Fitness 31


H&F’s nutritionist AmandaHamilton digests this month’s diet news

NUTRITION EXPERT

SKIN BOOSTERS

It’s peak cherry season, which makes

me very happy as I love these luscious

purple-red fruits. Cherries are one of the

best sources of anthocyanins, a type of

antioxidant that’s been shown to suppress

inflammation and stabilise collagen, making

them a top skin-friendly fruit. One study

showed that anthocyanins helped alleviate

photoageing as well as helping protect

human skin from collagen degradation

after being exposed to UVB radiation.

Of course, eating cherries isn’t a

substitute for a good skincare regime and

wearing sunscreen, but they’re a delicious

way to give your complexion a boost from

the inside out. I like the super-dark and

juicy Bing variety – they’re delicious as a

snack on their own, thrown into a smoothie

or chopped on top of porridge.

Cherries aren’t the only colourful produce

that can boost your summer skin. Orangered-hued

fruit and veg, such as carrots, red

peppers, tomatoes, orange-fleshed melon

and apricots are rich in carotenoids, which

University of Düsseldorf researchers found

‘Cherries are one of

the best sources

of skin-friendly

anthocyanins’

provided a small measure of sun protection

from the inside out.

Other top dietary tips for your skin

include getting enough lean protein and

zinc (from foods such as wholegrains, lean

red meat and seafood, such as crab), to

help wounds and breakouts heal faster.

To ensure your skin stays plump and

hydrated, drink plenty of fluids. Water, tea,

coffee and juices all count. Why not try

tasty, low-sugar birch or bamboo water?

The humble cauliflower is still in vogue,

cropping up on fancy menus and

finding its way into artsy food shots all

over Instagram.

It’s a member of the cruciferous family

and, as such, has many of the same

benefits as its greener cousins kale,

broccoli and cabbage – including good

amounts of the B vitamin folic acid, which

helps make red blood cells, immuneboosting

vitamin C and anti-cancer

compounds known as isothiocyanates.

Try using

the versatile

cauliflower when

barbecuing this

summer.

COOK WITH CAULI

Try these simple, healthy ways to eat

it at home this summer: slice crosswise

through the head to produce very lowfat,

meat-free steaks for barbecuing

(marinade in olive oil, garlic and lemon

before chargrilling), or make a fast,

healthy dip by whizzing steamed

cauliflower florets with Greek yoghurt,

lemon zest, garlic, cumin and olive oil to

taste. You might find low-carb cauliflower

‘rice’ appeals more in the warmer

weather, too – look for a recipe online.

PART-TIME VEGANISM

Q Is the VB6 (Vegan before 6pm) diet good to help me go vegan?

A The VB6 diet involves following a vegan diet before 6pm. After this,

you’re ‘allowed’ to eat meat, fish, dairy and eggs, but you’re still advised to

limit processed foods. I don’t think there’s a particular evidence base behind

it, but it’s good if it leads to eating more fruit, vegetables and wholegrains,

and less meat and processed foods. Of course, if you save up all the highfat

and high-calorie stuff until the evening and don’t eat much more healthily

overall, it may not lead to weight loss or health benefits. But if you’re using

it as a gradual switch to a vegan diet, you can practise and prepare healthy

vegan meals containing sufficient nutrients such as zinc,iron, vitamins D

and B12. Visit vegansociety.com for more helpful info.

32 Health & Fitness // healthandfitnessonline.co.uk


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diet diary

‘What I ate today’

Katarina

Johnson-Thompson

The heptathlete, 24, tells us what fuels her training

BREAKFAST

‘I’ve been in Montpellier,

France, since December to

work with new coaches.

I get up at 8.30am and

training starts at 10am with

decathlete Kevin Mayer and

heptathlete Nana Djimou.

On Mondays and Tuesdays,

when I have two sessions in

one day, breakfast is granola

with semi-skimmed milk,

SiS Whey Protein (£25 for

1kg; scienceinsport.com)

and strawberries. From

Wednesdays to Saturdays,

when I have one session a

day, I use SiS Whey Protein

in a shake with strawberries,

blueberries, raspberries and

banana. Sunday’s my day

off, so I’ll have eggs with

salmon and avocado on

toast, with fresh juice.’

LUNCH

‘I love eggs – so I do

poached or scrambled

and eat them with

tomatoes, avocado and

salmon. I have two or

three eggs with a couple

of slices of wholemeal

toast. I’ll usually have

lunch as soon as I get

in from training, which,

depending on the day,

is usually around 1.30pm.

On my day off, I may

have an early dinner/get

a takeaway or go out

and have a late lunch.

The SiS nutritionists

help advise me on what

I should be eating.

I also use the myfitnesspal

app (myfitnesspal.com)

to keep track of what

I’m eating.’

DINNER

‘I love making chicken and

rice salad, or steak. I’ll put

olives, mozzarella, tomatoes

and spinach in the salad.

I tend not to have too many

sweet things but don’t deny

myself if I get the urge to

have a pastry or cake.

Luckily, I don’t get that urge

too often! I’ll have an SiS

Overnight Protein (£48 for

1kg) if I feel I need it, then go

to bed around 11pm.’

SNACKS

‘I snack on fruit such as

bananas and I might have an

SiS Whey 20 sachet (£8

for 4) after a gym session. I

hydrate with my BRITA fill&go

Active bottle (brita.co.uk)

throughout the day – the

built-in filter works well.’

SUPPLEMENTS

‘I take probiotics and SiS

Immune (£7 for 20 tablets)

to help keep colds at bay,

plus omega supplements.

If I’m in for a hard speed

endurance session where

my legs will feel like jelly

due to lactic build-up, I

take an SiS Go Energy and

Caffeine Gel (£11 for 6)

before training and a SiS

Whey20 right after. British

Athletics does blood tests

every eight weeks to check

if I’m low on anything.’

PHILOSOPHY

‘One good meal isn’t going

to make you healthy and

one bad one won’t make

you unhealthy. Have a little

of what you fancy or

you’ll get cravings.’

Katarina Johnson-Thompson is an ambassador for the new BRITA fill&go Active filter

bottle, a sustainable way to stay hydrated on the go. Find out more at brita.co.uk.

Nutritionist

Fiona Hunter

NUTRITIONIST’S VERDICT

‘Katarina’s diet needs to provide the correct balance of macronutrients

to fuel her training and sufficient micronutrients to keep her healthy, so

using a food-tracker app such as myfitnesspal is a great way to get a

breakdown of what she’s eating. Her diet is healthy and perfectly balanced

for her needs and she understands the occasional treat is okay. Heavy

training can affect the balance of bacteria in the gut, so taking a probiotic

is sensible. Eating prebiotic foods such as bananas, onions, asparagus

and fibre-rich foods encourages the growth of healthy bacteria in the gut.’

SCORE

10

10

WORDS: Emma Lewis

34 Health & Fitness // healthandfitnessonline.co.uk


CONTENTS

p38 Health notebook Relax about holiday handwashing p40 Cover up!

How to arm yourself against the sun p43 Psychology Press the pause button on life

p45 Beauty notebook Self-tan dos and don’ts p46 Beauty bag The latest buys

GET THE

GLOW

WORDS: Hally Houldsworth PHOTOGRAPHY: iStock Slissie anti-snacking device (from £24.99; slissie.co.uk)

Are breakouts and an uneven skin tone

all you see when you look in the mirror?

Turns out beauty really does come from

within! According to a study published in

the Journal of the American Academy of

Dermatology, processed sugary, highglycaemic

index (GI) foods such as sweets

and doughnuts are far more likely to cause

breakouts than low-GI foods because they

increase the hormones that stimulate the

skin to produce oils. So when you get a

craving for sweet food, reach for fruit,

such as kiwi fruit or pineapple, as it’s lower

GI. The vitamin C in these fruits stimulates

the production of collagen, which

smoothes out the skin. Don’t overdo the

fruit though, as it’s still high in fruit sugars.

36 Health & Fitness // healthandfitnessonline.co.uk


HEALTHY YOU

LATEST NEWS ] MIND AND BODY ] EXPERT ADVICE

Health & Fitness 37


HEALTH

notebook

3 OF THE BEST

NATURAL SEX AIDS

REVIVE INTIMACY

Experiencing a little

discomfort during intimate

moments? Check out the

new water-based Durex

Naturals Intimate Gel (9.99 for 100ml;

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REGAIN NORMALITY

Put that rev back in your

engine with superfood

supplement Sex from

Beauty Works (£65 for 120

capsules; uk.beautyworkswest.com), with

vitamins, minerals and amino acids.

RESTORE MOISTURE

If you suffer from vaginal

dryness, try Hyalofemme

vaginal moisturiser, with

hyaluronic acid that

plumps up cell walls and restores elasticity.

£8.99 for 30g; purpleorchidpharma.com.

TIPS FOR AN

ALLERGY-FREE

HOME

Dr Jill Warner,

allergy expert &

immunologist

‘Use allergenproof

barrier

covers on duvets, mattresses

and pillows and wash your

bedding regularly at at least

60º. Replace your carpets

with hard flooring as this

accumulates fewer allergens.

Wash rugs, and vacuum

regularly, including beds and

soft furnishings. Use a high

filtration vacuum cleaner**

that can collect and contain

tiny particles and clean a

variety of surfaces. Decrease

home humidity by increasing

the ventilation. Use extractor

fans to keep the house dry.’

38 Health & Fitness // healthandfitnessonline.co.uk

WASH & GO

Do you always pack anti-bac soap, worried you’ll

need it to help keep bugs at bay on holiday?

According to a recent study at Rutgers University-

New Brunswick, you don’t need to bother.

Researchers found that antibacterial soap wasn’t

much more effective than normal soap at removing

bacteria, and there was no difference in efficacy

whether you used hot or cold water either. In fact,

washing your hands for as little as 10 seconds is

effective enough for removing germs. That’s one

thing less to fret about on your foreign trip, then…

60%of us watch more

sport on TV than

we play in real life.

Don’t just watch

Wimbledon – hit

some balls!*

SPA FINDER

Looking for a spa break but overwhelmed by the choice? Queen of

Retreats (queenofretreats.com), the UK’s leading retreat review site,

has had a beautiful makeover and offers a collection of the world’s

best retreats, all of which have been reviewed in person by its team

of trusted writers and wellbeing buffs.

All the retreats are featured by invitation only and expected to meet strict criteria. Whether

you want to deeply relax, get creative, recharge and rebalance or change your life, you can

have a browse, then contact the retreat quickly and directly from the site. Newly reviewed

retreats will be loaded weekly throughout the coming months, so get booking!

WORDS: Eve Boggenpoel, Emma Lewis, Hally Houldsworth PHOTOGRAPHY: iStock

*According to a survey by DW Fitness (dwfitnessclubs.com) **Such as the Kobold VK200 home cleaning

system; https://kobold.vorwerk.co.uk/home/


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COVER

UP!

Need to top up on

sunscreen? Whether you

want anti-wrinkle or ultrawaterproof,

here are the

latest formulations to keep

your skin safe this summer

Shopping for

sunscreens

can be a

confusing

business,

thanks

to everchanging

formulae and new

product launches. Whether

you’re commuting in the city

or playing sport on the beach,

here are the best new

products for your needs.

1. BEST FOR A NATURAL TAN

Beauty & Go Summer Skin Drink

(£3.99 for 250ml; mybeautyandgo.co.uk)

Swap your sundowner for this bioactive beauty drink,

designed to prolong that sunkissed look. Loaded with

orange peel macro-antioxidants and vitamins A, C, E,

B6 and B12, plus betacarotes (proven to give skin a

healthy glow), co-Q10, green tea, aloe vera and

chamomile, the zesty juice helps fight UV free-radical

damage and aid tissue repair. You can also drink it

before sun exposure to prime your skin’s shield

and boost your natural glow.

2. BEST FOR SPORT

Prevention + Sport Sunscreen Spray SPF 50

(£38 for 177ml; call 0345 504 0461 for stockists)

Day-long hikes, distance running and outdoor

workouts all add up to long-term sun exposure, so it’s

more important than ever to stay protected. Enriched

with plant-derived stem cells and antioxidants, this

sunscreen spray is specially formulated to cope with

long hours in the sun. Rich in organic ingredients such

as almond and jojoba oils, and free from parabens, it’s

kind to your skin and suitable for face and body. The

ultra sheer, lightweight formula is quickly absorbed.

Spray it all over and get your trainers on!

2

1

2

40 Health & Fitness // healthandfitnessonline.co.uk


sunprotection

3. BEST FOR ANTI-AGEING

Decléor Aroma Sun Expert Protective

Anti-Wrinkle Cream SPF 50 Face

(£29 for 50ml; decleor.co.uk)

Up the ante with this multi-tasking, antiwrinkle

SPF. Combining UVA and UVB filters

with a DNA protection complex, the Decléor

Aroma Anti-Wrinkle Cream with SPF 50

provides serious sun protection for all skin

types, but is particularly beneficial for mature

and fair skin. Infused with vanilla and jasmine

extracts, the formula boosts your skin’s

natural defences while the sol-collagenine

anti-ageing complex reduces the

appearance of fine lines and wrinkles.

4. BEST FOR THE BEACH

Vichy Ideal Soleil Anti-Sand Milk SPF 30

& SPF 50 (£18 for 200ml; feelunique.com)

Don’t fancy a sandy exfoliation every time

you apply sunscreen on the beach? Enter

Vichy Ideal Soleil Anti-Sand Milk with SPF

30. This clever, non-sticky, water-resistant

formula has a dry finish that gives sand the

brush off. Suitable for the most sensitive

of skins, it’s light and non-greasy, while

the UVA and UVB filters offer your body

maximum protection.

5. BEST FOR THE CITY

Darphin Intral Environmental

Lightweight Shield SPF50

(£35 for 30ml; darphin.com)

Did you know city pollution can increase

the damage UV rays cause to your skin?

Created with 100 per cent mineral UVA and

UVB filters, and enriched with wheat protein,

this SPF 50 protects your skin from urban

pollutants as well as from the sun’s rays.

Formulated with natural mineral pigments,

the nude fluid is virtually undetectable on

the skin so it’s perfect for wearing to the

office. The gentle formula means it’s

great for delicate areas around

the eyes.

7

3

6

5

4

6. BEST FOR

WATERSPORTS

Techniblock SPF50

Wet and Dry Sun Protection

(£17 for 200ml; techniblock.co.uk)

Most sunscreens use emulsifiers to carry

UV filters, which, after prolonged swimming

or excessive perspiration, break down,

meaning constant re-application. Not

ideal for water babes. Techniblock SPF50

Wet & Dry Sunscreen contains no oils or

emulsifiers, giving longer-lasting protection,

and no need to reapply after swimming. It’s

also quickly absorbed so you don’t need

to rub it in, and it can be applied to wet

skin. And with no emulsifiers, it won’t block

pores or irritate sensitive skin – bonus.

7. BEST FOR TRAVEL

Green People’s Sun Care

Sun Travel Collection

(£37.95, Scent-Free Sun Lotion SPF 30,

Sun Lotion SPF 15 with Tan Accelerator,

Hydrating After Sun Lotion – all 100ml;

greenpeople.co.uk)

Stay organic on your travels with this

chemical-free suncare kit. The Scent-Free

Sun Lotion SPF 30 is enriched with green

tea, avocado and rosemary extract, and

perfect for those with ultra-sensitive skin.

Use the Sun Lotion SPF 15 with Tan

Accelerator to intensify your golden glow.

Containing inositol to increase melanin

production, it can boost your tan by 25 per

cent. And soothe sun-parched skin with

the After Sun Lotion, rich in aloe vera and

calendula, to minimise peeling and

prolong your summer colour. n

WORDS: Hally Houldsworth, Mary Comber PHOTOGRAPHY: iStock

Ultrasun Overnight Summer

Skin Recovery Mask

(£38 for 50 ml; ultrasun.com)

If you’ve overdone the sun, apply

this soothing mask to your face,

neck and décolletage before bed,

and the slow-releasing hyaluronic

acid and brown algae actives will

work overnight to rehydrate

parched skin and prevent skin

THREE OF THE BEST AFTER-SUN BUYS

Institut Esthederm Micellar

After Sun Shower Gel

(£18 for 200ml; spacenk.com)

Heading for a night out after the

beach? This deliciously scented

shower gel will remove sunscreen,

salt, sand and chlorine. Free from

sulphates and silicones, the

soothing cleanser reinforces the

skin’s barrier and calms redness.

SOLAIT Moisturising

After Sun Face Lotion

(£2.49 for 50ml; superdrug)

Specially formulated with

aloe vera and cucumber

juice to cool, soothe and

nourish sun-exposed skin for

24 hours. Helps to prevent

peeling, while vitamin E

protects from free-radicals.

Health & Fitness 41


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psychology

PRESS

PAUSE

Too much going on? Here’s

how to slow down and

discover your true needs

WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock

Got something on your mind?

Actually, in the course of

a day, you’re likely to have

around 60,000 things on

your mind. That’s an awful lot of ideas

to be juggling. Add a demanding work

schedule, gardening project or wedding to

plan and that figure rockets. It’s exhausting

just thinking about it!

‘For many of us, life has become a

running paragraph with no punctuation,’

says Danielle Marchant, author of new

book Pause: How to press pause before

life does it for you (Aster, £12.99). At best,

the merry-go-round of commuting, long

days at the office and domestic chores

means there’s little time left for you. At

worst, pushing yourself too hard can lead

to depression and a weakened immune

system. ‘Pause is the full-stop that allows

us to consider the next sentence in our

lives,’ says Marchant. ‘In that space,

there lies the opportunity for refection

and, perhaps, transition or change.’

Pausing is all about making new

discoveries. It allows you contact the part

of yourself that knows what you truly need,

what makes you deeply happy. It enables

you to connect with your authentic self and

learn how to express it in your life. Want to

give it a go? Marchant suggests focusing

on three areas – nature, spirit and creativity.

KEEP IT NATURAL

Modern-day pressures mean many of us

have lost our connection to more natural

rhythms. Artificial light keeps us awake in

the evening, harsh alarms chase us out of

QSHELF HELPQ

Each issue, we bring you the best advice from the self-help classics

This month we look at The Life

Changing Magic of Tidying by

Marie Kondo (Vermilion, £10.99)

In a nutshell: Want to feel more

confident, be more successful and

have the motivation to create the life

bed in the morning. Tuning into your body

and asking it what it needs will bring you

back into a more harmonious rhythm.

Take a break: Find a place in nature that

you love, ideally with water nearby, and

ban all technology – no phone, watch or

even pen and paper. Spend the next hour

or so considering a ‘big’ question in your

life – what you long for, what you deeply

need or who were you before you started

living the life people expected of you.

Breathe into your belly and allow insights

to come to you rather than using your

logical, left-hemisphere brain.

FEEL THE SPIRIT

Whether you think of it as life force, chi or

a benevolent universe that brings you the

experiences you need to grow into yourself,

‘spirit’ is an ever-present source of healing

and support. It’s your intuition, the spark

that ignites your passion and desire for

connection. Tuning into this deeper aspect

of yourself through meditation will help

you follow your heart.

Take a break: If you think you can’t

meditate, Marchant suggests trying the

you want? Kondo advises clearing

your clutter in one fell swoop (albeit

one that can last six months) to reset

your life. The book may be a little

OCD for some, but her suggestion

to mindfully appreciate your

Bee Meditation. Spend a couple of

moments focusing on your breath, then

close your eyes, put your thumbs over your

ears and cover your eyes with your fingers.

For the next 10 breaths, make a gentle

humming sound on each exhale.

GET CREATIVE

It’s easy to think you’re not artistic, but

creativity is more than being able to draw

or make handmade gifts. It’s the expression

of your uniqueness that makes something

creative, says Marchant. Your most

important creation is, of course, your life.

And using nature and spirit to fuel this

creation gives you a powerful set of tools.

Take a break: To discover what will make

your heart sing, it helps to bypass your

conscious mind. Images often speak

directly to your subconscious, so make

a virtual vision board by researching and

collecting inspiring images online, whether

from Instagram or National Geographic.

Use the images as screensavers on your

PC or as a home screen on your mobile to

remind yourself to take a pause from daily

life and connect to the bigger picture.

possessions before you let go of

them eases the process and helps

you tune into your deeper values.

A nugget: ‘The question of what

you want to own is the question

of how you want to live your life.’

Health & Fitness 43


PERFECTIL.COM

“ My go-to vitamin

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and shining.”

From Boots, Superdrug, supermarkets, Holland & Barrett, health stores, pharmacies

With biotin which contributes to the maintenance of normal skin, plus selenium and zinc

which contribute to the maintenance of normal hair and nails.

*UK’s No1 beauty supplement brand for skin, hair and nails. Nielsen GB ScanTrack Total Coverage Unit Sales 52 w/e 3 December 2016.


eauty news

UNHEALTHY GLOW?

It’s the season for having a bit of colour,

but some dermatologists are still hesitant

to recommend self-tanning lotions. One

study by the FDA (US Food and Drug

Administration) found 11 per cent of DHA

(the pigment-producing molecule) goes

beyond the surface to reach skin cells in

the dermis and epidermis with effects still

unknown. The risk of free-radical damage

on skin was highlighted by

another study. For now,

choose a self-tanner

without DHA: Tropic

Shimmering Body Oil (£28

for 150ml; tropicskincare.

com) contains organic

coconut oil infused with

golden shimmer, while

Jurlique Sunless Tanner (£24

for 150ml; jurlique.co.uk)

leaves a natural glow.

Beauty

NOTEBOOK

Look your best with the latest products

3

of the best…

WATER-RESISTANT

MAKE-UP

WORDS:Yanar Alkayat PHOTOGRAPHY: iStock

Leonor Greyl

Masque Quintessence,

£84 for 200ml;

cultbeauty.co.uk

CELEBRITY

CORNER

‘I’m obsessed with

Leonor Greyl Masque

Quintessence for

Madonna’s hair! It

moisturises, reconstructs

and nourishes.’

Andy LeCompte,

Madonna’s stylist

3INA WATERPROOF

DEFINITION MASCARA,

£8.50 for 9ml; uk.3ina.com

Defy sweat, humidity and water

and create elegantly defined lashes

without clumping or dryness.

Remove with an oil-based cleanser.

PRIMARK BLUE WORKOUT

WATERPROOF EYELINER,

£1; Primark stores nationwide

A solid, creamy pigment for the

most affordable price ever. Now

you really can play with trends

without breaking the bank.

EXPERT TIP

Exposure to city pollution when wearing

make-up can lead to build-up on the

skin surface, so double cleanse.

DR PREEMA VIG, DR PREEMA LONDON CLINIC; DRPREEMA.COM

URBAN DECAY VICE LIQUID

LIPSTICK, £15.50 for 5.3ml;

urbandecay.co.uk

Pop lips with colour that genuinely

lasts. This lipstick is so waterproof

it now comes with a cleanser. Itʼs

sweat, splash and dancefloor

proof, guaranteed.

Health & Fitness 45


eauty

BEAUTY BAG

Look good and feel amazing with this month’s hottest products

1 2

3

4

6

5

7

1. Stila Magnificent Metals

Glitter & Glow Eyeshadow,

£23 for 45ml; stila.co.uk

Get festival-ready with this

lightweight, comfortable-towear,

long-lasting sparkle.

Varying sizes of pearl and

glitter give max effect.

2. Philip Kingsley After-Sun

Scalp Mask, £17 for 75ml;

philipkingsley.co.uk

Been in the sun too long? This

cooling, soothing mask with

chamomile extract and aloe

vera will keep your scalp

healthy and hydrated.

3. Magnitone WellHeeled,

£24.99; magnitone.co.uk

Need to prep your feet for your

hols? This express system

will give you salon-soft feet in

seconds. The 360 o rollers

gently smooth dry, rough skin.

4. Gatineau Floracil Plus

Eye Make-Up Remover,

£18 for 118ml; qvcuk.com

Dissolve waterproof make-up,

while aloe vera hydrates and

reduces puffiness, witch hazel

and vitamin E protect and firm.

5. Inglot Everlight Mousse

Foundation, £14 for 14;

inglotcosmetics.com

Get a flawless matte coverage

without heavy foundation.

Enriched with vitamin E and

argan oil, this leaves skin silky

soft and evens out skin tone.

6. Jurlique Rose Hand Cream

Handpicked 2017, £22 for

75ml; jurlique.co.uk

Restore smoothness to dry

hands with rose gallica extract,

gathered from this year’s crop

of organic roses. A luxurious

cream that smells divine.

7. Liz Earle Cleanse & Polish

Grapefruit & Patchouli,

£22.75 for 150ml; lizearle.com

Freshen up in warmer weather

with this zesty cleanser, with

grapefruit, patchouli and

soothing chamomile to remove

daily grime and make-up.

WORDS: Eve Boggenpoel

46 Health & Fitness // healthandfitnessonline.co.uk


BEACH BAG

essentials

5

4

1

2

3

®

1 OCOGlasses 2 FLOPZFlip-flops 3 Whitworths 4 DorcoEve6Razor 5 Bio-Synergy

FullofSuper

CoconutSkinnyWater

Treat yourself to these Help yourself unwind Cacao Maca-roons Don't forget your

Sienna Alexander

Mayfair sunglasses

from OCO, which

stocks contemporary

international eyewear

brands. Visit the OCO

boutique in London's

Spitalfields or browse

and buy online;

ocoglasses.co.uk.

on holiday - these

super-comfy flip-flops

with vibrant coral

designs provide

a unique massaging

sensation, thanks to

the textured flopZgel

on the insoles. Sounds

like bliss…

£30; flopz.com.

Try these delicious

snacks filled with

almonds, coconut and

golden flaxseed.

They're gluten and

soy-free, and

vegetarian. £1.50;

from selected Tescos;

fullofsuper.co.uk.

razor! The Dorco Eve

6 has six blades in

a double 3-blade

format for a closer

shave. From £5.45

– use the code

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Enjoy the taste of the

Caribbean and kick

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with coconut Skinny

Water. It's made from

the finest ingredients

and UK spring water

and has zero sugar.

£1.59; Primark and

other leading stores.


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ALL ABOUT

The leading Instagram fitness influencer thrives on showing the world how to live

healthily. We go behind the scenes with this month’s cover star Clean Eating Alice

52 Health & Fitness // healthandfitnessonline.co.uk


celebrity fi tness

Curled up on a sofa in the

studio where she’s just been

photographed for this month’s

H&F cover story, 24-year-old

Alice Liveing radiates good

health. Her flawless skin, shiny

hair and megawatt smile top off

a spectacularly honed physique

that’s clad in Lululemon leggings

and a Triumph Lingerie crop top.

Take a brief glance at her Instagram account, with 567,000

followers and counting and it’s clear that Clean Eating Alice,

as she’s known to her fans, has a lot to smile about. Between

regular posts featuring her beautifully constructed healthy

meals and photos showing the diminutive fitness star (she’s

5ft 1in) sculpting her considerable muscles at top London

gyms are images of Alice promoting her third book, Everyday

Fitness (£14.99, Thorsons). This latest publication reveals the

moves and training plans that have helped bring about and

maintain Alice’s transformation from overweight teen to

svelte, body-confident young woman.

As she reaches for her coffee (a single-shot Americano with

regular milk – no non-dairy alternatives here), Alice apologises

for her rasping tones. Following a busy few days of events

and appearances, she’s lost her voice, but – with characteristic

positivity – Alice remains undeterred, her enthusiasm for

sharing her belief that eating and training correctly can make

everyone healthier and happier undented.

Health & Fitness 53


WORDS: Gabrielle Nathan PHOTOGRAPHY: Helen Marsden CLOTHING: Previous page: Lorna JaneYingYang

Reversible Sports Bra, £54 (lornajane.co.uk). Roxy Summer Cocktail Bikini Bottoms, £32 (roxy-uk.co.uk).

This page: New Balance Hero Bra, £30 (newbalance.co.uk). We Are Handsome Azul Performance Capri, £89

(wearehandsome.com). Asics Nitrofuze trainers, £65 (asics.co.uk)

DAILY SCHEDULE

When she describes her typical day, it’s

hardly surprising that Alice has lost her voice.

She gets up early (‘between half five and six

am’), preps and eats a healthy breakfast,

then heads to the Third Space gym in

London’s Soho to complete an hour-long

weight-training workout before coaching her

first few PT clients. When she leaves our

shoot, she’ll head back to the gym to eat her

lunch (‘I make a large dinner and pack up

what’s left for the next day’) and continue

with PT sessions. Between clients, she

handles her blog work, taking calls,

attending meetings and giving interviews.

In the evening, if she doesn’t have

blogger events to attend, she’ll either meet

her boyfriend – ‘although we both work

incredibly hard so see each other rarely at

the moment’ – or hang out with friends.

‘Thankfully, a lot of them are into fitness

so we’ll go to a training session together,

which kills two birds!’ she laughs. Once

home, the committed fitness blogger

prepares and photographs her dinner,

before getting stuck into some bedtime

reading: ‘I want to be a real expert in my

field, so I swat up on the latest research on

training.’ Working on her blog seven days

a week can be draining, but she clearly

ALICE’S SUMMER DIET TIPS

m Eat seasonally, and make the

most of all the delicious veg and

fruit on offer to bulk out your

meals and increase your

nutrient intake.

m Try to prepare all your meals

from scratch if you can.

m Go outside, enjoy the weather,

get some fresh air and increase your

activity levels and step count. Take

every opportunity you can to walk

– up and down stairs, travelling to

work and during your lunchbreak.

m Hone your body with caloriecrunching

compound exercises that

recruit multiple muscle groups for

a full-body workout, and avoid

isolation exercises for now.

m Be consistent in your efforts and

in your approach to eating and

exercising. Remember, shaping up

isn’t just for summer but for the

whole year

“I WANT TO MAKE PEOPLE SEE THERE’S A

DIFFERENT, HEALTHY WAY TO DO THINGS.

HELPING PEOPLE CHANGE THEIR LIVES MAKES ME

HAPPY. I’M SO GRATEFUL TO LOVE WHAT I DO”

relishes what she does. ‘Helping people

change their lives makes me happy and

I’m so grateful to love what I do,’ she says.

LIFE CHANGE

Three years ago, when she started her

eponymous blog, Alice was in a different

place. In her second year of musical theatre

college in south London, she was very body

conscious and struggled to control her

erratic eating. By her own admission, her

diet was disastrous – ‘takeaways, pizza, ice

cream, sweets, chocolate and no real

nutrients. I’d then go on restrictive diets and

eat low-cal and low-fat products that were

full of nothing.’ Despite dancing for hours

every day, Alice battled her weight, binging

then over-exercising to compensate.

Her moment of reckoning came when she

talked to a personal trainer who suggested

she incorporate weight-training into her

twice-weekly gym sessions. Alongside a few

basic moves, Alice began to explore sensible

ways of eating, a far cry from the restrictive

and food-group-banning diets she’d tried

out in successive failed bids to shape up. To

her amazement, her body quickly responded

to these changes and her excess weight

soon morphed into lean muscle. Charting

her remarkable progress on Instagram, Alice

posted pictures of her transforming body,

alongside snapshots of the nutritionally

balanced meals she devised. Her posts

struck a chord with the online community

and her follower numbers rocketed. ‘People

seemed to relate to my story and I began to

engage with them, quickly realising there

was a whole community of people in a

similar situation. But I never imagined I’d

have over half-a-million people following me

on Instagram. It’s crazy!’

After graduating, Alice spent a year touring

the UK in a musical while she qualified as a

PT and continued to blog, but her Instagram

following was too big to ignore, and she left

the stage to take up residence in the world

of fitness bloggers. By then, Alice had

landed a publishing deal. Of her writing, Alice

explains that it’s ‘a way of putting into words

everything I’ve learnt on my journey to

health, and as a way to speak to a wide

range and large group of people, to help

them understand that you don’t have to

Alice fuelling up

post workout

restrict food groups, starve yourself or work

out for hours to be happy with yourself. I

want to make people see there’s a different,

healthy way to do things.’

INSTAGRAM FAME

Unsurprisingly, Alice’s life has changed

immeasurably since hitting Instagram fame;

she can’t walk down the street without

being recognised, which she finds

‘totally bizarre’, but she hasn’t let it go

to her head. ‘I’ve been on the cover of

magazines, published three books and

have thousands of followers. It’s surreal,

but I don’t think I’m any more special than

the next person; I just happened to be in

the right place at the right time,’ she says.

She credits her family, especially her mum,

with helping her stay grounded. ‘The most

overwhelming thing for me is being told by

fans and followers that I’m amazing – I was

shy and quite self-conscious growing up so

it’s hard for me to process. But I can phone

my mum and just be Alice – not Alice from

Clean Eating Alice,’ she explains.

The comments on Alice’s posts are

filled with fans telling her how much she’s

helping them and ‘it never gets old or less

exciting’ but, ‘training clients one-to-one is

really fulfilling – seeing their health and

fitness journey evolve is incredibly satisfying.’

So does she miss the world of musical

theatre? ‘Nothing beats the feeling of

finishing a show and the applause that

greets you, but I get the same pleasure when

someone messages me saying, “Because of

you, I’ve changed my diet and become so

much healthier”,’ she says.

Alice is inspirational, not least because in

every selfie and social-media picture, even

54 Health & Fitness // healthandfitnessonline.co.uk


celebrity fitness

MY ROLE MODELS

‘Serena Williams, who is

ridiculously incredible; my trainer

and mentor at the Third Space

Soho, Luke Worthington; and

my mum, who lost 10 stone (she

was a size 22) when I was a child

and has kept it off ever since!’

Health & Fitness 55


MY FAVOURITE

FOODS

‘Eggs, peanut butter,

raspberries, Greek yoghurt, ice

cream, Champagne, coffee,

protein shakes.’

56 Health & Fitness // healthandfitnessonline.co.uk

post-workout snaps, she looks

polished. How does she deal

with the pressures of having to

look good? ‘I’ve always been into

grooming,’ she says. ‘I love having

my hair and nails done, and prefer

to treat myself with massages and

pampering treatments than buying

shoes.’ But she adds, ‘I have days

when I look awful and leave the

house without any make-up on

– I’m not precious about that.’

WORKOUT

SCHEDULE

Every week, between her PT day job,

filming workout videos, devising recipes

and posting updates, Alice slots in six,

hour-long training sessions, including

four weight-training sessions (two

upper- and two lower-body), and

two conditioning sessions that

are cardio-based, high-intensity

workouts. She enjoys trying

out different classes in F45

(F45training.com) or Unit gyms

(unitlondon.co.uk) in south-west

London, walking and swimming.

‘But I always factor in one or two

rest days,’ she adds. ‘I eat well and

train hard because I enjoy it – it’s less

for aesthetic reasons than because it

makes me feel great.’

When it comes to devising recipes, ‘my

biggest bugbear is that healthy eating is

seen as hard work and expensive, but it

doesn’t have to be,’ says Alice. ‘My mum is

a great cook and big inspiration, but I’m all

about fake-it-till-you-make-it. Through trial

and error and reading about what to eat, I’ve

come up with great recipes.’ It helps that

Alice finds cooking therapeutic and that her

best friend, Rhiannon Lambert, a registered

nutritionist, advises on recipe development.

Does Alice photograph everything she

eats? ‘At times I toss stuff on a plate and

forget. I’m so hungry, I just tuck in,’ she

giggles. ‘But I try to be as transparent as

possible when it comes to posting my meals

on Instagram. I don’t have an impeccable

diet and I do drink alcohol on weekends.

I show this as I don’t want to increase the

pressure to constantly attain perfection.’

COMING CLEAN

Which leads us onto the Clean Eating

backlash. Alice is frank about the title of

her blog. ‘I wish I’d never chosen that name,

but when I came up with it, clean eating

was a buzzword that didn’t have the current

negative connotations,’ she explains. ‘To

me, it encapsulated everything I wanted

to do with my diet and lifestyle, which was

to get healthier by eating more nutritious

foods.’ She deplores food restriction and

has never advocated extreme diets. ‘I don’t

align myself with the strict clean-eating

crowd. I have the name for circumstantial

reasons, but I like to promote a wellbalanced

and normal way of eating.’ On

her plate are lots of veg, fruits, whole and

single-ingredient foods but she also loves

ice cream and champagne. ‘About 80 per

cent of the time, I eat balanced, nutritious

meals, but when I feel like it, I let myself

have the things I really want.’

Alice acknowledges that ‘social media is

a dangerous world’, but adds ‘my job is to

curate and take authority for the space that

I have. I can’t affect what anyone says or

does, but I have the responsibility to put

across correct and sensible information. My

advice will always be science- and evidencebased,

and balanced for anyone to follow.’

With her pragmatic approach to blogging,

Alice’s future looks bright, including a holiday

to Ibiza and a course with the UK Strength

and Conditioning Association, plus training

with US strength coach Tony Gentilclore.

With more knowledge to back up her

infectious enthusiasm for her brand of

body positivity, Alice will be unstoppable.

Alice is famous for

her food photos


celebrity fi tness

ALICE’S TOP SUMMER BODY-SCULPTING MOVES

A

Perform as many

reps as stated,

taking 15 seconds’

rest between each

move. Repeat the

whole circuit 3

to 4 times.

A

B

B

❍ Single-leg Romanian deadlift

Holding a kettlebell in both hands, place

your weight on your left foot and rest your

right toes behind you (A). Keeping your

back straight, hinge forward until you feel a

pull in your hamstrings (B).Then drive your

hips through and come back up to

standing. Repeat 10 times on each leg.

A

❍ Single-arm kettlebell swing

Standing upright and holding the weight in

one hand, reach the kettlebell through your

legs with as little bend in your knees as

possible, keeping your chest upright (A).

Drive your hips through and use the force

to send the weight up in front of you (B),

then repeat before switching to the other

side. Perform 10 swings per arm.

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(tribesports.com). ASICS NitrofuzeTrainers (asics.co.uk)

❍ Eccentric push-up

Either from your knees or from a high

plank position (A), lower your body down

slowly, taking four seconds to reach

the depth of your push-up (B), then

drive up fast to full arm extension.

Repeat 10 times.

A

B

❍Goblet squats

Holding a kettlebell in a cupped position at

chest level, place your feet slightly wider

than hip-width apart (A). Keep your chest

up and your core tight as you slowly squat

down, ensuring your knees don’t cave in

(B). Then drive your legs up to full

extension. Repeat 10 times in all.

MY FAVOURITE

KIT

‘Triumph sports bras,

Lululemon, Sweaty Betty,

Nike, Climawear.’

B

❍ Single-leg glute bridge

Lie on your back with your knees bent and

one foot flat on the floor, the other hugged

to your chest (A). Drive your hips up, knees

pushing away from your body (B).

Lower and repeat with the other leg.

Do 10 lifts with each leg. ■

A

B

Health & Fitness 57


HAVE YOUR

HAPPIEST

HOLIDAY

EVER!

Does the annual escape leave you

feeling more ‘argh!’ than ‘ahhh’? Here’s

how to have your calmest summer on

record with a little help from the experts

WORDS: Becky Fletcher

With long, balmy days and beautiful,

sunny destinations begging to be

explored, summer seems the

perfect time to recharge your

batteries. However, this time of year can actually

leave us feeling more frazzled than ever, thanks

to an endless (and expensive) social calendar,

packing woes, travel chaos and a house full of

children, to name but a few reasons. In fact, in a

survey by sterilising experts Milton, one in four

parents admit to not even booking a holiday due

to the stress of travelling with the kids.

While a certain level of holiday-related stress

is inevitable, it can have an impact on your

wellbeing if you can’t keep it under control. So,

whether the root of your anxiety is dealing with

the never-ending school holidays, a fear of travel

or a lack of much-needed shut-eye, read on for

the latest, expert tips to help take the hassle out

of summer, allowing you to have a well-earned,

rejuvenating break from your normal routine…

58 Health & Fitness // healthandfitnessonline.co.uk


stress-free summer

BE MINDFUL

If you feel generally overwhelmed and stressed, try

mindfulness. It has been the go-to wellbeing trend

for the past few years, and with good reason.

‘Mindfulness now has a good deal of research

support for its efficacy,’ explains Dr Meg Arroll,

psychologist and author (drmegarroll.com). ‘When

practised regularly, it can help people cope with

stress and feel more in control of an ever hectic

and demanding environment.’ And contrary to

belief, you don’t need buckets of time in order to

practise. In fact, you can be mindful in as little as

one minute a day. But what is it and how do you do

it? Kaia Roman, author of The Joy Plan: How I took

30 Days to Stop Worrying, Quit Complaining, and

Find Ridiculous Happiness (Sourcebooks, £25.99)

says that mindfulness is simply the act of bringing

your attention to the present moment. ‘Even one

minute of deep breaths a day can make a profound

difference,’ she says. ‘You don’t have to be in

yoga clothes, perched on a round cushion in a

silent room to practise mindfulness either – you

don’t even have to be sitting down or have your

eyes closed!’

Beautiful holiday surroundings allow you a

perfect opportunity to embrace mindfulness. ‘A

summer holiday in the great outdoors is the perfect

time to unplug, leave your electronic devices in a

drawer, and immerse your senses in your natural

surroundings,’ says Roman. When you’re out in

nature, focus in on each of your senses (smell,

taste, sound, touch and sight) one at a time.

This helps you connect with your body, notice

sensations that are happening at that moment,

and take a mental break. ‘You might notice a whiff

of the salty sea in the air, or the delicious sensation

of breeze on your cheeks,’ she says.

Whether you opt for 30 minutes of meditation

or a five-minute podcast by the pool, the wonderful

thing about mindfulness is its flexibility.

‘You don’t have to be

in yoga clothes, on a

cushion in a silent room to

practise mindfulness. You

don’t even have to sit

down or close your eyes’

BUDGET CAREFULLY

Do you have a calendar so full of summer events

you’re feeling the financial pinch? According to

research**, just under half of mums feel moneyrelated

pressure in the summer months. Not to

mention summer weddings – which, on average,

cost a guest £432 each time, reveals American

Express. But there are easy steps to keep things in

control and beat the anxiety. ‘Have a budget,’ says

Health & Fitness 59


Chloe Brotheridge, hypnotherapist and

author of The Anxiety Solution: A Quieter

Mind, A Calmer You (Michael Joseph,

£12.99). ‘It can be easy to want to bury

your head in the sand when it comes to

financial worries but, by knowing exactly

what your ingoings and outgoings are, you

can make a plan and get back in control.’

She also recommends avoiding imagining

the worst-case scenario. Get clear about

exactly what it is you’re most afraid of,

then try to see it from the perspective of a

rational friend. ‘How would they reassure

you? What kind words of advice would

they have? Chances are the worst case

scenario is very unlikely, and you’d

handle it better than your anxious mind

makes out.’

WE LOVE: Cleo app (meetcleo.com) is

like Siri for your money. It uses artificial

intelligence to monitor your money habits.

SLEEP BETTER

As anyone who’s spent a restless night

will know, stress and lack of sleep are

intrinsically linked. Pre-holiday stress,

warmer evenings and difficulty sleeping

in a new bed (or ‘the first night effect’*) can

make sleeping even harder. ‘Disturbances

in the natural rise and fall of [stress

hormone] cortisol can affect your sleep,

and in turn, lack of sleep has been linked

not only with poorer performance but

also obesity, diabetes and the health

consequences of these conditions. Not

to mention dips in mood and libido!

Brotheridge suggests keeping your

bedroom strictly for sleep and sex and

making sure it’s cool and dark. According

to the Sleep Council, for the perfect holiday

slumber, you should set the temperature of

your hotel room to 16-18°C. It also advises

packing your own pillow, some earplugs

and an eye mask for some home comfort

and to block out any outside distractions.

Making the most of the summer weather

and getting outside in the daylight will also

benefit your sleep, says Dr Guy Meadows,

sleep expert at Bensons for Beds

(bensonsforbeds.co.uk). ‘A long walk in

the morning sun is not only good for your

health, but will boost your serotonin levels,

promoting greater relaxation and deeper

sleep for the night to come.’ On top of

getting outside, Meadows recommends

making sure your bedroom is spotless and

dust-free. ‘After a long winter, it can be a

good idea to give your bedroom a deep

clean,’ he says. ‘Excessive dust such as

is commonly found under the bed can

disturb sleep quality, especially if you

have allergies.’ A clean bedroom is also

associated with a quiet mind, which helps

to promote deep, refreshing sleep, says

Meadows. Lastly, slow down and treat

yourself to a delicious, healthy breakfast in

bed. ‘Having the odd lazy morning like this

can help reset the balance between work

and recovery, recharging you mentally,

emotionally and physically.’ That’s

something we can get on board with...

QUASH YOUR

TRAVEL TROUBLES

The opportunity to travel and make

memories is definitely a summer highlight.

Unfortunately, for many, travelling throws

up a range of anxieties including the fear

of flying (aerophobia) which affects around

one in 10 people. The key here is not to

let your travel fears get in the way of

holiday plans and avoid travelling or it

could exacerbate any existing stress, says

Brotheridge. ‘The best thing to do is to

learn some relaxation techniques such as

TAKE A BREATHING BREAK

‘Meditating can be hard when

you’re stressed. I often find it hard

to quieten my thoughts, so I try

mindful breathing instead,’ says

Kaia Roman, author of The Joy Plan:

How I took 30 Days to Stop Worrying,

Quit Complaining, and Find Ridiculous

Happiness (Sourcebooks, £25.99).

According to the Harvard Health

Blog, deep, slow breathing is the

oldest, best-known technique to

decrease stress, and may help

lower blood pressure.

◆ Square Breath: Breathe in to a

count of four, hold the breath for

a count of four, breathe out to a

count of four, and wait for a count

of four before breathing again.

◆ Sphere Breath: Put your

fingertips together to form a

sphere with your two hands. As

you inhale, inflate the sphere. As

you exhale, flatten it. Imagine your

belly filling with air as your hands

form a sphere.

◆ Shoulder Roll Breath: Take a

deep breath in through your nose

as you roll your shoulders up to

your ears. Roll your shoulders

down as you breathe out through

your mouth. Repeat slowly in a

continuous movement.

◆ Mountain Breath: Stand and,

as you inhale through your nose,

raise your arms as high as you can

and bring your palms together

over your head. Imagine you’re as

tall as a mountain. Exhale through

your mouth, bringing your palms

together in front of your chest.

PRODUCTS TO CALM

Enjoy the scent of Summer Rising

Cornish Hedgerows Bath & Shower Gel

with top notes of orange blossom and

tangerine (£20 for 250ml; nobleisle.com).

60 Health & Fitness // healthandfitnessonline.co.uk

Mindfulness colouring just got better

with Here and Now: an Interactive

Mindfulness Book by Fern Taylor

(Harper Thorsons, £7.99).

Sip on Calmer Chameleon Organic

Infusion (20 envelopes for £2.39;

shop.clipper-teas.com) with relaxing

chamomile, honeybush and cinnamon.


stress-free summer

SOOTHING ESCAPES

Glo Retreats, Sweden

glo-retreats.com

This bespoke and intimate wellness

retreat combines osteopathy,

guided walks, nutritious food and

meditation. From £895 for a shared

room, not including travel.

Epic Sana Mindfulness

Retreat, Algarve

healthandfitnesstravel.com

This four-step mindfulness

programme is designed to revitalise

mind, body and soul. Five nights

cost from £1,675pp for full-board

single occupancy, including return

flights and transfers.

Rosa Alpina, Yoga and

Meditation Package

rosalpina.it

Try this new package, driven by the

expertise of visiting instructor Dr

Suraj Jokhushankar, between

August 6 and September 10, 2017.

You’ll enjoy meditation, reflexology,

spa treatments and yoga sessions.

€2,650pp B&B based on two sharing.

WORDS: Becky Fletcher PHOTOGRAPHY: iStock *According to research published in the journal Current Biology

3, 5 breathing (breathing in for a count of 3

and out for 5, expanding your belly on the

in breath) and then step-by-step, facing

your fear.’ For example, if trains make you

anxious, try going for a short train ride

before your planned trip; take deep breaths

and try to just ‘allow’ the anxious feelings

to be there without fighting them. ‘By doing

the thing that makes you anxious, you

teach your amygdala (the part of your brain

responsible for the fight or flight response)

that trains are not, in fact, dangerous, and

slowly your amygdala calms down,’

explains Brotheridge. ‘Before you travel,

visualise the trip going well – imagining

yourself feeling relaxed and confident and

enjoying arriving at your destination.’ If you

suffer badly from aerophobia, Anxiety UK

recommends the Stress Free Flying CD

(£10.95; anxietyuk.org.uk), which you can

listen to for the duration of the flight. If your

fear stops you from travelling, why not try

cognitive behavioural therapy (CBT)?

HAVE SOME

YOU-TIME

Sure, it’s fun to have family and children

around in summer, but it can also be

‘Try to build in some

time for you; even if it’s

just 10 minutes. It’s not

selfish to do this – the

whole family will benefit

from you being calmer’

stressful! Financial pressures, finding

constant activities to keep young minds

occupied and sibling bickering can be a

common source of tension. This is why you

should always take some time for yourself,

says Brotheridge. ‘Try to build in some time

for you; even if it’s just 10 minutes,’ she

says. ‘We all need time and space to

recharge, so ask for support from those

around you. It’s not selfish to do this –

everyone else in the family will benefit from

you being in a calmer, happier state of

mind.’ How you spend your time is up

to you, but Brotheridge recommends

exercise. ‘For many people, exercise is an

essential part of their anxiety management,’

she explains. ‘If you can combine it with

something sociable such as a walking or

running club, that’s even better.’ Talking to

people about how you’re feeling can be

hugely helpful, she adds. ‘Taking a break

for a walk or yoga class is a brilliant idea as

short breaks are essential for managing

stress.’ Brotheridge also recommends

training your brain to be positive by

spending a minute or two identifying the

good things that happened that day. ‘This

is a nice activity to do with your partner,

housemate or children over dinner in the

evening,’ she says.

Why not get your children involved? ‘As

parents, we constantly wonder if we’re

making the right choices for our kids, but

remember we teach them more by our

actions than with our words,’ says Roman.

She recommends regularly doing breathing

practice with your children – even just for

a minute. ‘Taking the time to breathe with

our kids shows them that we’re just as

dedicated to being calm and peaceful as

we’d like them to be.’

MINDFULNESS ZAPPER: Mobile phone

use can aggravate anxiety and stress.

‘Try putting your mobile on aeroplane

mode after 7pm,’ says Brotheridge. n

Health & Fitness 61


LIFE’S A

BEACH!

Love the idea of seaside getaways, yet struggle to find your inner beach goddess?

We talk to three women – whose lives revolve around feeling amazing in the surf and

sand – to get the lowdown on how to have your happiest, healthiest holiday ever

WORDS: Joanna Ebsworth

62 Health & Fitness // healthandfitnessonline.co.uk


each body

The Lara Swimsuit, £174,

is ultra flattering

The swimwear designer

Fashion influencer, fitness fanatic and mother of one

Alexandra Miro shares her secrets on how to choose

the perfect swimwear to boost your confidence

on the beach

Q. WHAT’S THE

SECRET TO

LOOKING GREAT

IN BEACH

PHOTOS?

‘On your first couple of

days, wear swimwear that

avoids tan lines – a bandeau

style is perfect. Never have

your picture taken in the full

midday sun as it casts ugly

shadows – sunrise and

sunset are the best times to

get ‘papped’ as the light is

softer. Always stand at an

angle to the camera for a

more flattering silhouette.

And finally, make sure

your photographer takes

pictures at their waist height

as this will make you look

longer and leaner!’

Q. WHAT’S THE SECRET TO

BEACH-BODY CONFIDENCE?

‘Love and accept the body

you’re in. That’s not to say you

shouldn’t exercise, eat healthily

and employ great beauty hacks,

but you should accept your

fundamental shape and work

towards making the most of

it, being the best version of

yourself that you can be.’

‘Remember that everyone, to a greater or lesser degree, has body

hang-ups. As a mum of one, I know the best thing you can do to

feel better about your body is to exercise and adopt a healthy

lifestyle, without becoming obsessed, because life is all about

balance. Seeing changes in your body as you become stronger

and fitter with the right nutrition and movement is so empowering.’

Q. HOW DO YOU FIND THE

PERFECT SWIMWEAR?

‘Play to your strengths – concentrate on the parts

of your body you like. When I design swimsuits, I focus

on three main areas: lifting and sculpting the bust with

padded or moulded cups; minimising tummies and

nipping in waists with support and contouring; and

showcasing the derrière by considering the rise of the

leg and the amount of coverage – less material can be

more flattering. Also, go for non-shiny fabrics: matt,

such as the neoprene I use, helps give the illusion of

tautness, while shiny materials create unflattering

shadows. The ‘hero’ piece from my collection is

The Lara swimsuit (£174; alexandramiro.com),

as it encompasses all these things’.

Q HOW

DO YOU

GET

THAT GLOW?

‘I’ve always loved Charlotte Tilbury’s

Supermodel Body highlighter (£45

for 60ml; charlottetilbury.com), after

a day at the beach as it gives a

light, iridescent sheen to my skin

without looking too shimmery. It

also contains ingredients to cool,

tighten and tone.’

Health & Fitness 63


MY SURF ESSENTIALS

‘I need kit that allows me

to perform to my best. The

Roxy POP Surf collection has

taken women’s surfing gear

to the next level (everything

used to be black and a

shrunken version of the

men’s gear), and its wetsuits

and bikinis are super rad,

stylish, and critically, have

UV protection.’

Roxy’s POP Surf

Onesie is a favourite,

£70; roxy-uk.co.uk

PHOTOGRAPHY: Main image on this page, Hannah Edy; other images: iStock, Getty Images

The surf instructor

Lifestyle blogger, surfer, Roxy ambassador and founder

of Mad To Live surfing retreats Sophie Everard, tells us

why surfing gives you a healthy mind and body

‘EVERYONE

SHOULD TRY

SURFING’

‘It makes you feel so

energised and happy and,

whether you’re catching

your first-ever wave

or you’re a seasoned

pro, that feeling stays

the same.

As a workout, it’s second

to none because it

develops strength, power,

endurance, better

balance and agility, plus it

allows a connection to

nature that’s beautiful.

I’m 30, am surfing more

than ever in my life, and

have never, ever, felt

stronger, fitter and more

powerful and capable,

mentally and physically.’

Q. WHAT’S YOUR BODY

PHILOSOPHY?

‘Keeping strong and healthy has led me to

experience awesome sports like surfing which have

brought me so much happiness. As I want to surf

and explore well into my older life, staying fit is a

priority. But I listen to my body: if I feel exhausted,

I rest. Running my surf retreats around the world

(madtoliveblog.com), I’m assailed by salt water,

sun and other elements. A super-strong SPF is

essential – I love Hawaiian Tropic – and I cover my

face with an extra layer of zinc before hitting the surf.

Post-surfing, keeping my skin hydrated is a must.’

Post-surf hydration:

Decléor’s Aromessence

Néroli Amara Oil Serum,

£46 for 15ml; decleor.co.uk

MY GO TO FOOD

‘I love food. If I didn’t eat enough

of what I need, I could never train

and surf as I do. I avoid overprocessed

foods and eat plenty

of organic veg, fish, meat, carbs,

and enjoy good dark chocolate or

a glass of red wine every so often.

Growing up in Greece, my diet

is seeped in olive oil, grilled fish,

and platters of roasted veg.’

QHOW DO

YOU STAY

STRONG

TO SURF?

‘I stay fit and healthy all yearround,

so I’m always physically

ready for the sports I love such

as surfing and snowboarding

and mentally sharp for whatever

life hurls my way. I do strength

training three times a week using

compound moves such as

squats, deadlifts, dumbbell

presses and pull-ups to build

strength, power and lean

muscle, and I compliment it

with fun cardio such as boxing,

climbing, hiking and running.’

64 Health & Fitness // healthandfitnessonline.co.uk


each body

STAY FIT ON

THE BEACH

‘Dancing planks are a brilliant

fat-burning, ab-toning, legburning,

shoulder-sculpting

move. Get into a high plank

position and engage your abs.

Lift your left leg, inhale and move

your knee forwards into your

chest as far as you can while

pulling in your tummy. Exhale,

stretch it back to your starting

plank position and repeat on

your right side.’

Q. IS EVERYONE PERMANENTLY

‘BEACH READY’ IN LA?

‘There’s a huge focus on living actively, which is

demonstrated via all the fit, healthy bodies you

see there! For my A-list clients from films Mission

Impossible and Jack Reacher, who never know what

they’re going to have to immerse themselves in next,

staying in peak condition in advance of their next role

keeps them physically prepared for anything and

prevents the risk of getting injured between films.

Maintaining a consistent level of fitness is much

easier than going on a crash diet to shape up. I’m

currently working with lots of actresses who’ve

recently had babies, and I encourage them to get

back to training as soon as possible, using gentle

but very effective Pilates moves.’

‘WITH THE RIGHT

APPROACH AND

MENTAL ATTITUDE,

THAT DREAM

BIKINI BODY CAN

BE YOURS’

‘Ditch the excuses and have

a Yes Year that involves

moving more, eating better

and trying new things in

fitness – be it paddle

boarding, a yoga class or

signing up to your first 10K.

Once you get the first

glimpse of a result, it will

motivate you to set higher

goals and work your body

harder. And yes, you can

achieve a flat, toned

tummy… you just need to

be prepared to work for it.’

Q. YOU TRAVEL ALL

OVER THE WORLD.

HOW DO YOU STAY

FIT ON THE GO?

‘I take my Pilates mat

and practise when I can,

from hotel rooms to

local parks. I also find a

running route (I work

running into my sessions

with celebs as it works

with Pilates to kickstart

the metabolism) to get

my heart rate up. My

laptop comes with me

too so I’ll do a digital

workout after arrival –

getting a sweat going

never fails to curb jetlag!’

The A-list PT

The Hollywood trainer, Pilates specialist, lifestyle coach and

founder of GET SET BODY Sam Eastwood, tells us

why adopting an LA attitude to fitness could be the key

to getting your best beach body ever

QHOW DO YOU

PROTECT

YOUR SKIN?

‘I’m big on SPF and I’m loving Rodial Bee

Venom Day Cream SPF 30 (£130 for 50ml;

rodial.co.uk) right now. My By Terry Baume

de Rose Lip Care SPF15 balm (£39 for 10g;

spacenk.com) is a must on the beach. I’ve

modelled for major brands and publications,

where there’s a team to help you look great,

but when you’re comfortable in your skin,

that shines through in an image. I make sure

I’m well hydrated at least three days before

shoots, and I’ll do one of my 20-minute

Pilates-based GET SET BODY workouts

(sameastwood.com) in the morning to activate

my muscles to look as toned as possible,

plus it gives my confidence a boost.’ n

Health & Fitness 65


66 Health & Fitness // healthandfitnessonline.co.uk


celebrity wellbeing

LIFE, LOVE

&baking!

The DJ and presenter tells us about

her transformation from party girl to

super-healthy, hectic working mum

WORDS: Eve Boggenpoel

From presenting a TV show at the tender age of

15 to becoming Radio 1’s first permanent female

chart show DJ, Fearne Cotton has an impressive

list of credentials to her name: currently a team

captain on Celebrity Juice, she has also hosted

many other programmes, including The Xtra Factor and

Top of the Pops plus several shows on Radio 1 and 2. Add to this her

impressive social media output (with 7 million followers, she’s one

of the world’s top 250 most-influential Tweeters – @Fearnecotton),

her new DJ agency Noisy Kitchen, becoming the ambassador for

mental health charity Mind in February and authoring two books

this year alone, we wonder that she has time to sit down and chat!

Married to Jesse Wood, son of Rolling Stones’ guitarist Ronnie

Wood, with whom she has two children and two step-children,

she certainly qualifies for the title ‘busy, working mum’.

Fearne’s latest venture, Cook Eat Love

(Orion, £20), is her second collection of

recipes, and it’s packed with deliciously

wholesome dishes that are a living

testament to the healthy lifestyle she’s

recently embraced. ‘I’m especially proud

of my Courgette and Almond Cake, as

I experimented with reducing the natural

sugars and now the individual flavours

come through much more intensely,’

says the vegetarian. ‘The courgettes

add moisture and fibre, then you have

the protein from the almonds and

delicious flavours from the cocoa,

vanilla and cinnamon.’

Although Fearne has always had a

passion for baking, she wasn’t always

‘AS A MUM I WANTED

TO BE PRESENT FOR

MY KIDS AND FULL

OF ENERGY, SO I CUT

REFINED SUGAR

OUT OF MY DIET’

interested in treating her body well. In her

20s, Fearne’s life looked very different to

how it is today. ‘I was burning the candle

at both ends,’ she says, ‘working hard

and going to lots of gigs. I wasn’t really

taking care of myself and I barely cooked

myself a meal in the whole of my 20s!’

Inevitably, sustaining that kind of

lifestyle eventually took its toll and Fearne

admits to having felt exhausted much of

the time, so in her late 20s, she decided

it was time for a complete overhaul.

‘I made a lot of changes to how I lived

my life,’ she says. ‘In your 20s, you feel

quite invincible, but by your 30s you

start to think, “I’ve got to really look after

myself because I don’t want to feel

fatigued all time”.’

After making improvements to

her diet, the first thing Fearne

noticed was that cooking for

herself felt good. ‘I really

enjoyed it,’ she says. ‘It was a

time and space for me, where

I could get away from my

mad working world and do

something really normal.”

Another pivotal moment

came after giving birth to her

son Rex, in 2013. Although

her diet already was much

healthier by this point, she

was still eating a lot of

sugar – and paying the

price. ‘I was feeling quite

lethargic and had real roller

coasters of energy,’ she

admits. ‘As a mum, I

wanted to be present for

my kids and be full of

energy, so I experimented

with cutting refined sugar

out of my diet and

instantly felt so much

Health & Fitness 67


etter’. Spurred on by this,

Fearne researched which foods

were good for you and why, and

worked with some inspiring

people until reaching the point

where writing recipe books

became the natural next step.

‘I’m not a trained chef, I’m

just a mum who likes cooking,’

she says. ‘But you don’t need

expensive powders and weird

potions to eat well; it’s all about

cooking from scratch and

enjoying it. The recipes that

made it into the book are there

because they give me energy

and make me feel as vibrant as

I possibly can – especially when

I’m sleep deprived!’

WHAT’S IN FEARNE’S STORE CUPBOARD?

‘Baking is a go-to hobby for us, so our baking cupboard is always pretty well-stocked.

It’s packed with a plethora of different flours such as coconut, spelt, rice and plain

flour, and I’ll have natural sweeteners too, such as coconut sugar, vanilla, cinnamon

and maple syrup. Spices are also important for making meals come to life,

so we always have a stock of turmeric and ginger.’

✢ A new story

As well as moving on from her

wild-child lifestyle, Fearne has

had to battle her own demons.

She’s been very open about her

past encounters with depression,

speaking about her experiences

on TV and in her book Happy:

Finding joy in every day and

letting go of perfection (Orion

Spring, £16.99). So what did

she find most helped her move

on from those darker times?

‘The first time I felt I turned a

corner was after talking to a few

key people in my life who came

from a very open-minded and

grounded place. Talking to the

right people at a time when you

really feel you need to is such a

game-changer, and knowing that

you have support is invaluable,’

she says. ‘As painful as those

first conversations may be,

having another brain on the case

to remind you of simple things

like “this too shall pass”, is the

most instant and effective way

of getting yourself that bit further

away from it all.’

Diet also played its part. Eating

well and regularly helped a great

deal but, Fearne believes, it goes

a lot deeper than good nutrition.

‘I think we forget there’s such a

strong correlation between our

minds and our bodies, but they

need to work in tandem and be

fully aligned. If you’re eating well,

your brain will be more reactive

and you’re going to have a better

release of endorphins.’

68 Health & Fitness // healthandfitnessonline.co.uk


celebrity interview

But depression needn’t only be

negative. Fearne says she learnt a great

deal from her experience. Perhaps most

surprisingly, depression brought a sense

of freedom. ‘I had a certain perception of

life, how I thought it should go and what

everyone expects,’ she confides, ‘but

having an episode of depression made

me realise how very narrow-minded that

can be. It’s just a story, and you wrap

your whole life up with these stories you

think mean so much when, in fact, you

don’t have to. It’s so liberating to see

outside this world you’ve created.’

B Feeling fit

When the pressure does start to mount,

exercising is an instant energy shift, says

Fearne. She sometimes goes to her local

gym, but one of her favourite things is to

head outdoors for a run. ‘I love running. I

run three times a week and get a lot from

it – I find the motion really meditative. All

my good ideas come when I’m running!’

In fact, it’s the mental benefits that

are most likely to make Fearne put her

trainers on. ‘I don’t have fitness goals like

Fearne’s new book

Cook Eat Love

(Orion, £20)

being able to run 10K in the summer or

having amazing biceps by 2018. I simply

want to feel good,’ she says. ‘I want to

feel great running around with my kids

and keep mentally in check. I don’t want

to place importance on what I look like;

it’s got to be coming from what I’m

feeling and what I’m experiencing. That’s

why I exercise – every time.’

So does Fearne use a personal trainer

to help her stay motivated or maximise

the feel-good benefits of exercise? ‘Oh

God, no!’ she exclaims, ‘I couldn’t stand

someone telling me what to do. That’s my

time to be on my own.’ Besides, because

there’s no routine to her working life, it

all has to be very spontaneous. ‘I can’t

plan anything; I just do what feels right

for my body at the time.’

As well as running and swimming,

Fearne is fan of vinyasa yoga, with its

mindful, flowing sequences. ‘I used

to love high-octane stuff in my 20s,’

she says, ‘but now I’m looking for the

opposite – total calm.’ In fact, her time

on her yoga mat is one of the only points

in the week when she feels that sense of

complete serenity. ‘Yoga is like medicine,’

she says, ‘I love it. It’s the absolute best.

Of course, my body feels a lot stronger

and more capable since I’ve been

practising yoga, and I have more energy,

but it’s taken me a good six years to

get to that place where I’m not thinking

about anything else and I can zone out

and really be in the moment. And that,

for me, is a miracle, because I’ve got

a brain that doesn’t stop.’

Fearne’s kids have caught the yoga

bug, too. Her step-daughter Lola has set

up a yoga club at her school, and Rex

and Honey love playing the simple yoga

games Fearne creates for them. They give

HEALING VEGAN STEW

‘This is probably the recipe I cook the most

from Cook Eat Love. You get anti-inflammatory

benefits from turmeric and ginger, and vibrant

nutrients from the kidney beans and kale.’

SERVES 4

2 tbsp olive oil

1 carrot, peeled and diced

1 onion, diced

1 clove garlic, crushed

1 tsp ground cinnamon

½ tsp ground ginger

½ tsp ground turmeric

(optional)

300g passata

1 large sweet potato, diced

425g can kidney beans

50g quinoa

1 litre vegetable stock

100g kale, rinsed and dried,

tough stems removed, and

roughly chopped

Sourdough or spelt bread,

to serve

Sea salt and freshly ground

pepper

1 Heat the oil in a pan.

Add the carrot and onion

and sauté for 5 minutes

over a medium heat. Add

the garlic, cinnamon,

ginger, turmeric (if using)

and a large pinch of salt

and pepper, and fry for

another minute or two

until fragrant.

2 Add the passata and

simmer for 5 minutes.

Add the sweet potato,

kidney beans, quinoa and

stock, bring to the boil,

then reduce the heat and

simmer gently for 20

minutes until the sweet

potato and quinoa are

almost cooked.

3 Add the kale and cook

for another 5 minutes.

Season well to taste.

4 Serve with a large

chunk of bread to dip in.

Health & Fitness 69


the moves animal names such as

butterfly, frog and octopus. ‘It’s all about

making it a fun, ad-hoc activity, but they

know what Downward Dog is, and they’ve

learned the shapes you can make

with your body,’ she says. ‘They also

understand you can get better at

things and that, if you concentrate

on something, you can balance.’

Spurred on by yoga with her kids,

Fearne has a new book coming out in

September called Yoga Babies (Anderson

Press, £9.99). Beautifully illustrated

by Sheena Dempsey, Fearne says for

children, including her own, ‘to think that

doing yoga is the norm is really lovely.

Hopefully, they’ll grow up understanding

the benefits and wanting to do more.’

✢ Finding balance

Fearne’s life may seem unusual to some,

she says, but it works for her. ‘I could

have a week like this one, where I’m

working every day [she’s covering on

Radio 2 at the time of our interview], or

I might spend two weeks at home just

writing, working in the evening and

spending time with the kids in the day.’

But her flexible lifestyle doesn’t mean

she’s immune to the challenges most

working mums have to face. ‘I can still

feel overwhelmed,’ she freely admits,

‘like today, when I didn’t see the kids

this morning because of the radio show,

and this afternoon I’m very busy.’ But,

perhaps because of her experience with

depression, she now seems pretty good

at self-regulation. ‘I tell myself to get back

in the driving seat and say, “No, it’s just

one day. Tomorrow, I’ve got the afternoon

off and then I have the whole weekend

free. It’s all good.” You have to keep

yourself in check and definitely not

compare yourself to other mums.’

You’d think Fearne would want a rest

after all she’s achieved this year, but the

woman who confesses to always wanting

do be doing new things, has plenty

planned for the coming months. She’s

launching a new kitchenware range with

Swan, and is already writing a follow-up

to Happy. She also has a couple of

design and TV projects on the go that,

tantalisingly, she can’t talk about at the

moment. But the one thing Fearne can’t

do without is spending time with her

family. ‘Being with too many people is too

intimidating for me these days,’ she says.

‘But being with my family in the sunshine,

maybe by the sea and going for a swim,

eating loads of nice food and just having

a laugh, then I’m completely happy.’ ■

70 Health & Fitness // healthandfitnessonline.co.uk

AVOCADO CREAM WITH

CHARGRILLED CUCUMBER

‘This recipe was inspired by a trip we took to Ibiza last year. It’s like summer

on a plate and brings life to the humble cucumber.’

SERVES 2

1 large ripe avocado,

1 tsp lemon juice

1 tbsp tahini

1 tbsp extra virgin olive oil, plus more

for drizzling

1 small clove garlic, crushed

½ cucumber

2 tsp olive oil

2 slices of sourdough or gluten-free bread,

or 2 rice cakes

1 tbsp fresh flat-leaf parsley chopped

Sea salt and freshly ground black pepper

1 In a bowl, mash the avocado with a fork.

Mix in the lemon juice, tahini, extra virgin

olive oil and garlic until combined. Season

with salt and pepper, cover and set aside.

2 Place a grill pan over a high heat. Halve

the cucumber lengthways and cut into

bite-size chunks. Toss with the olive oil and

season with salt and pepper. Once the grill

pan is very hot, add the cucumber and fry

for 2-3 minutes on each side until golden

and charred.

3 Toast the bread or plate up your rice

cakes, drizzle with a little extra virgin

olive oil, top with the avocado and

cucumber and scatter over the parsley.

Serve immediately.

Cook Eat Love by Fearne Cotton is published by Orion in hardback at £20, eBook £10.99. Photography byTamin Jones, Liam Arthur


celebrity wellbeing

SALMON TRAY BAKE

‘I love a tray bake as you get to

whack a whole host of foods and

flavours together. It’s a goodlooking,

no-messing dish that’s

bursting with protein and veg!’

SERVES 4

650g new potatoes

3 tbsp olive oil

16 asparagus spears

1 red onion, cut into wedges

250g cherry tomatoes

2 fresh rosemary sprigs

2 tbsp balsamic vinegar

4 boneless salmon fillets, skin on

Sea salt and freshly ground black pepper

1 Preheat the oven to 200°C/Gas mark 6.

2 Put the potatoes and oil in a baking tray

and toss to combine. Season well with salt

and pepper and bake for 15 minutes until

slightly golden. Add the onion, tomatoes,

rosemary and balsamic vinegar, combine,

and bake for another 10 minutes.

3 Season the salmon fillets and add to

the tray of vegetables together with the

asparagus and cook for a final 10-12

minutes, until the salmon is just cooked.

Serve immediately.

Health & Fitness 71


CONTENTS

p74 Fashion Look your best on the beach in the latest swimwear

p81 Get the look Surfer style for in and out of the water

WE LOVE...

Speedo H₂O Active Collection,

from £17; speedo.com

Thanks to the brand new mix-and-match crop tops,

capris, shorts, briefs and swimsuits from Speedo,

our fitness wardrobe has never been so versatile.

Wearable both in and out of water, the items combine

elegant florals and energetic colour blocking for eyecatching

looks. Made from POWERFLEX ECO fabric

(which incorporates recycled waste including

fishing nets), this activewear also lasts twice

as long as traditional swimwear.

We’ll be packing them for

our holidays!

WORDS: Hally Houldsworth and Emma Lewis

72 Health & Fitness // healthandfitnessonline.co.uk


GYM STYLE

FIT FASHION ] COOL KIT ] STYLE ADVICE

Health & Fitness 73


Stripe Wirefree

Bandeau Top, £90;

Stripe Classic Pant,

£65, both Stella

McCartney Swim;

Earrings, £6.99,

H&M; Crossover

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CONTENTS

p84 Spa A super-relaxing break in Sri Lanka

p86 The middle way Delicious recipes to help keep ageing in check

WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock

82 Health & Fitness // healthandfitnessonline.co.uk


YOU TIME

HEALTHY RECIPES ] SPA AND WELLBEING ] TRAVEL

GIVE A

LITTLE

Is your front lawn in need of some TLC?

Try revamping what could be your

outdoor haven with a Little Free Library

– a “take a book, return a book” free

exchange, suggests Psychology Today.

Research over the years has shown that

people who give to others experience

a greater sense of wellbeing; and that,

while wealth and material goods don’t

necessarily lead to happiness, giving

them away does. Time to unearth your

inner bookworm! Alternatively, if the idea

of exchanging books doesn’t bring you

joy, why not consider leaving out flowers

or herbs you’ve grown for people who

walk past your home, or water bowls

for dogs, and give your garden a

sense of community?

Health & Fitness 83


Spa time

The latest pampering places, products and treatments

EXOTIC

spa

SPA OF

THE MONTH

Anantara Peace Haven

Tangalle Resort,

Sri Lanka

This is a luxury familyfriendly

spa resort with unexpected soul

set in a landscaped 21-acre coconut

plantation on a secluded beach in southern

Sri Lanka. You can expect a relaxed vibe,

serene architecture, an Ayurvedic spa with

doctor, optional daily yoga classes, a kid’s

club and three restaurants. Unusually for

this part of the coast, the sea here is

swimmable most of the time.

THE SPA

All manner of rituals and therapies are

on offer at the spa, which lies in a serene

building in the resort’s landscaped

gardens. Before your treatments, leave

time to use the steam rooms in each

changing room, and after, relax in a tranquil

courtyard garden sipping a strong cup of

ginger tea.

You can be as serious or as pampering

as you like, for as well as oodles of Elemis

facials and body rituals, the menu includes

traditional Ayurvedic treatments supervised

by a resident Ayurvedic doctor. You can

also come for three- to seven-day retreats

with titles such as: Weight Loss, Yoga Joint

Mobility, Muscular Tension & Strains, Yoga

High Blood Pressure and Headaches, while

private yoga, meditation, Pilates and t'ai

chi classes are also available to help you

gently overhaul body and mind.

THE TREATMENTS

I experienced one of the best deep-tissue

massages I’ve ever had – I’ve had a few

(and I’m really fussy!). The one and a half

hour-long treatment seemed to go on for

hours, and was carried out with genuine

depth and care by a wonderful Balinese

therapist using Anantara’s own handblended

oils. It was preceded by a

delicious foot scrub with sea salt and black

tea, and followed by my lolling about on

a lounger in the tranquil courtyard garden

before I slipped into a world of dreams.

Just what I needed.

Was my experience a one off? No, as

my husband also had a brilliant deep-tissue

massage from another therapist (this one

Thai). I’ve since found out that the Anantara

group trains its spa staff exceptionally well.

For those in need of good sleep, try the

In-Room Slumber Guru Experience, which

includes a candlelit bath and soothing

essential oil massage, a choice of night

time refreshments and music and, at

bedtime, a pillow choice with a mist spray,

eye mask and ear plugs. Ah, just the ticket.

'The deep tissue massage – one of the best I've ever had – was

carried out with genuine depth and care by a Balinese therapist'

GET ACTIVE

The warmth of the Sri Lankan staff felt

genuine and my husband, six-year-old

daughter and I quickly relaxed into days

84 Health& Fitness // healthandfitnessonline.co.uk


spa news

WORDS: Hally Houldsworh

TRY THIS...

We’re impressed by the natural

ingredients and essential oils in

the new range of Walden Natural

Perfumes from Amarya – the

company behind Balm Balm, Oils

of Heaven and Beauty Brews.

The five luxurious scents are

named after sections of Walden,

the meditation and simple-living

handbook by Henry David Thoreau.

'We felt customers were turning

away from mass produced

fragrances made by industrial

processes with chemical

ingredients,' says Sonia White,

Amarya MD, ‘so we decided to

create our own range.’

Why not spray on A Little Star-

Dust? Its sumptuous perfume of

ylang ylang, iris and jasmine are ideal

to put you in the mood for a romantic

dinner. Or for a

daytime scent, try

Castles In The Air

with its fresh

blend of citrus

with tropical

flowers. Both

cost £40 for

50ml from

lovelula.com.

‘IT WORKED FOR ME’

H&F's art director Lucy Pinto

What? Floating in a pod of Epsom

Salts water; £65 for 60 minutes.

Where? The Float Spa, Hove, East

Sussex (thefloatspa.co.uk)

‘As I often have trouble sleeping, I was

keen to try floatation, where both your

body and mind relax and your body

absorbs magnesium from the salts.

The mineral is essential for helping

regulate blood pressure, keeping bones

strong, relaxing muscles, calming the

nervous system and reducing anxiety.

It sounded just what I needed.

‘On entering, I was given a glass

of chilled cucumber water while the

therapist explained floatation to me. In

the peace of the pod, your body lowers

the stress hormone cortisol and your

brain releases feel-good dopamine and

endorphins. Your muscles, joints, and

bones rest, your mind becomes still

and your body focuses on healing.

Your spine lengthens and any chronic

pain is relieved. Unlike resting on a

mattress, lying in water allows the

blood to flow freely round your body.

‘Then I was shown to the pod area

to shower before opening what looked

like a giant egg on its side. I stepped in

and closed the pod's lid, switched off

the blue lights to relax fully, lay back

and floated. For the first five minutes,

the pod was filled with the gentle

sound of waves and birdsong. This

softened to silence, which helped me

switch off totally and my body relaxed

further. It took me about 20 minutes

to relax fully, but the next thing I

knew, the wave sounds were back and

my time was up.

‘Opening my eyes, I slowly brought

my mind and body back to the pod

before stepping out to wash the salt

off my skin – now super soft. This

"me time" treatment forced me to

slow down so much that I felt totally

rested. I even got a full night's sleep!

spent by the large, two-tiered pool with

its individually shaded comfy loungers

which have pockets filled with cool water,

suncream and fresh oranges. At regular

intervals, a man with fresh coconuts

appears so you can rehydrate the Sri

Lankan way. We also lazed at the pretty

beach where a lifeguard helped guide us to

the safest places and times to swim. This

part of the Sri Lankan coast is notorious for

its huge waves and strong current, so it

was refreshing to have a beach where we

could swim safely.

My husband also went on a fabulous

morning surf outing at a neighbouring

beach led by Tropicsurf, which has a

concession at the hotel. After an early rise,

in no time at all, my husband and three

other guests were taking turns to catch

two to three foot waves breaking gently

but powerfully on the empty beach, the

Sri Lankan sun firing up from the horizon

into the sky. Amazing.

you’ve been travelling in Sri Lanka for

a while before you visit this hotel, you’ll

enjoy the delicious homemade gourmet

pastas, pizzas, fresh fish dishes and fine

wines available.

RETAIL THERAPY

During your stay, be sure to go shopping

at the Barefoot shop on site where you’ll

find a collection of reasonably priced,

handmade and stunningly colourful bags,

notebooks, toys, clothes and other goodies

usually only found at Barefoot’s signature

shops in Galle and Columbo.

PRICE

Stays at Anantara Peace Haven Tangalle

Resort cost from £163 a night for a premier

beach access room, based on two sharing,

on a B&B basis; tangalle.anantara.com.

WORDS: Caroline Slyger Jones

THE FOOD

As well as dining at the large, buffet-style

central eaterie where you can eat inside

in air conditioned comfort or outside on

the terrace, there’s an award-winning

Italian restaurant on a cliff here. If, like us,

Health& Fitness 85


For maximum

midlife points, try

this recipe with

fresh grilled

mackerel or

sardines.

86 Health & Fitness // healthandfitnessonline.co.uk


ecipes

The middle

WAY

Find delicious balance

in midlife with these

health-enhancing

recipes

WORDS: Eve Boggenpoel

Someone wise once said, at 20, we have the

health and appearance we inherited, at 50,

we have the face and body we’ve created.

Just as well, then, that new book The Midlife

Kitchen (Mitchell Beazley, £25) can set you on the road

to better health for your middle years. Written by Sam

Rice, author of The Happy Eater, and Mimi Spencer

of The Fast Diet fame, ‘midlife’ doesn’t have to mean

waiting for the menopause before addressing any

niggling health issues.

Maybe you’ve already noticed a few grey hairs

appearing, or perhaps you don’t metabolise alcohol

as well as you did when you were younger. Either way,

now’s the time to take action, say the authors.

Rather than promising anti-ageing elixirs or claiming

to have a magic-wand attitude to diet, Rice and

Spencer have focused on foods that help you stay

healthier for longer. ‘We think of the midlife kitchen as

an MOT,’ they say, ‘a time to overhaul and fine tune

your daily diet to access peak performance for the

years ahead.’

Each recipe is colour-coded according to the midlife

health benefits it brings, so you can design your meals

Quick tip

to harmonise your hormones, enhance your memory

and mood, balance your blood sugar, boost bones

and joint function or support heart health.

There’s a list of 40 foods for the over 40s, plus

midlife takes on kitchen ‘toolbox’ essentials including

Grown-up granola – which gets its crunch from egg

white instead of sugar; Midlife black sesame seed

dressing – packed with cholesterol- and osteoarthritisprotective

calcium and iron; LSA – a potent combo of

linseed, sunflower seeds and almonds to ramp up your

recipes with omega-3, protein, minerals and vitamin E;

and a Midlife curry mix with fresh turmeric, whose

active ingredient curcumin is currently showing

promise as a treatment for Alzheimer’s.

The main recipes are delicious and often come

with a side of humour – Middle-aged spread (think

houmous with a midlife twist – spinach, butter bean

and yoghurt), Ginger & mint muddle (grown-up

lemonade) and Bliss burgers (butternut and tofu, with

a red quinoa and dukkah crust). Add a dollop of Raw

jam thickened with chia seeds and sweetened with

maple syrup and, instead of worrying about ageing,

we think we’ll enjoy getting on a bit!

‘In midlife, our nutritional needs are very different. We need greater fortification from foods

full of vitamins and minerals, we need more lean protein and foods high in phytoestrogens.’

CRISPY TROUT WITH ASIAN SALSA

Serves: 2

Per serving: 250 calories, 13g fat

(1g sat fat), 25g protein, 0.6g fibre,

7.5g carbs (7.5g sugar), 1.5g salt

FOR THE SALSA

A handful of coriander, chopped

A thumb-sized piece of fresh root

ginger, peeled and chopped

A thumb-sized piece of fresh

turmeric, peeled and chopped

1 garlic clove, peeled and halved

2 spring onions, roughly chopped

1 large red chilli, roughly chopped

Juice of 1 lime

2 tsp sesame oil

2 tsp soy sauce

2 tsp runny honey

1 tsp Thai fish sauce

FOR THE TROUT

2 trout fillets, about 125g each,

skin on

A little olive oil

Sea salt flakes and freshly ground

black pepper

Coriander leaves, to serve

Place all the salsa ingredients

1

in a food processor and pulse

to form a coarse paste.

2

Heat a griddle pan or large

frying pan over a high heat.

Drizzle the fish with a little olive oil and

season well, then place, skin-side

down, in the hot pan, pressing lightly.

Cook for 3–4 minutes until the

3

skin turns crisp. Gently flip the

fillets, reduce the heat and cook for

a further 2–3 minutes until the fish is

opaque and cooked through.

4

Serve immediately, drizzled

with plenty of salsa.

Health & Fitness 87


Add some

cubes of tofu or

cooked prawns

for a more

substantial meal.

RAW PAD THAI

Serves: 4

Per serving: 145 calories, 10g fat (3g

saturated fat), 5g protein, 3g fibre, 7g

carbohydrate (6g sugar), 0.53g salt

1 small carrot, cut into thin strips

1 small courgette, finely sliced

50g red cabbage, very thinly sliced

50g sugar snap peas, sliced

½ a pepper (orange, yellow or red), sliced

2 spring onions, sliced diagonally

1 mild red chilli, deseeded and thinly sliced

A handful each of beansprouts, coriander

leaves and mint leaves

88 Health & Fitness // healthandfitnessonline.co.uk

20g peanuts, crushed

2 tsp Midlife sesame seasoning (see box)

FOR THE DRESSING

2 tbsp coconut milk

1 lime, juice and finely grated zest

1 tbsp crunchy peanut butter

2 tsp each soy sauce and tahini

1 tsp each Thai fish sauce, sesame oil and

maple syrup

1cm piece of fresh root ginger, peeled and

finely grated

1 garlic clove, crushed

1 lemon grass stalk, finely chopped

1

Place all the vegetables and herbs in

a large bowl and mix well.

Place all the dressing ingredients in

2

a jar, seal with the lid and shake well

until combined.

Drizzle the dressing over the salad

3

and toss well to coat, then arrange

on a serving plate.

4

Top with the peanuts, seeds and some

mint sprigs, and serve.


Sesame

seeds are rich in

protein, B vitamins,

calcium, iron and

phytoestrogens,

to help prevent

osteoarthritis.

FAST FALAFEL

Makes: 8 small or 6 large falafel

Per serving: 500 calories, 17g fat

(2g saturated fat), 22g protein,19g fibre,

55g carbohydrate (7g sugar), 1.1g salt

FOR THE FALAFEL

400g can chickpeas, drained and rinsed

Large handful of flat leaf parsley

1 tsp ground coriander

1 tsp ground cumin

Juice of ½ a lemon

1 egg

Sea salt flakes, freshly ground black pepper

1 tsp olive oil

FOR THE COATINGS

1 tbsp Midlife sesame seasoning (see right)

or sesame seeds and 1 tbsp Midlife LSA

(see right) or ground almonds

TO SERVE

2 wholemeal pitta breads

2 carrots, peeled and grated

2 tbsp houmous

Place all the falafel ingredients, except the

1

olive oil, in a food processor and blitz to a

coarse paste. Shape the mixture into 8 small or

6 large patties.

Roll each falafel in your chosen coating,

2

patting so it sticks well. They can be

chilled at this point and cooked later.

When ready to cook, heat the olive oil in a

3

large frying pan, add the falafels and fry for

5–7 minutes on each side until golden brown on

the outside and cooked through.

4

Serve in warm pittas, with the grated

carrots and houmous.

Recipes taken from The Midlife Kitchen: Health-Boosting Recipes for Midlife

and Beyond by Mimi Spencer and Sam Rice. Published by Mitchell Beazley,

£25 (octopusbooks.co.uk). Photography by Issy Crocker.

OUR STORE

CUPBOARD

SPICE BLENDS

Ramp up the nutrients in your

dishes with the following

blends from The Midlife

Kitchen. Make them in

advance so you have them

to hand when needed.

Midlife LSA: This homemade

mix catapults omega-3s,

protein, minerals, vitamin E

and fibre into your recipes.

Use LSA (a 3-2-1 ration of

linseeds, sunflower seeds and

almonds) in bakes, smoothies,

porridge or yoghurt. Using

a spice mill, finely grind 6

tbsp linseeds seeds, 4 tbsp

sunflower seeds and 2 tbsp

almonds. Can be kept in the

fridge for up to two months.

Midlife sesame seasoning:

Help your heart with this

‘semi-salt’. Blend 10 tsp black

(or white) sesame seeds until

lightly crushed, then combine

with 1 tsp salt. Store in an

airtight jar. Sprinkle on dark

green salads, French beans

or on scrambled eggs.

Health & Fitness 89


WORKOUT

PHOTOGRAPHY: iStock

90 Health & Fitness // healthandfitnessonline.co.uk


HANDBOOK

] 16 PAGES OF EXPERT ADVICE AND INSTRUCTION

INSIDE

92 Target zone

Work your chest.

94 Get beach fit!

Love your body in two

weeks with this plan

from the brains behind

US-based Tone It Up.

100 Fit knowledge

How to get max results

from your HIIT workout.

102 Move of

the month

Super squats.

103 Kit test

Long-sleeved

swimsuits.

104 Run knowledge

Running in the sun.

106 Run expert

Learn the best ways

to tackle a descent.

107 Success story

‘I overcame bullying

to become a

personal trainer.’

Health & Fitness 91


TARGET

ZONE

CHEST

This month, expert trainer Jean-Claude Vacassin,

owner of W10 Performance Gyms, shows you how

to work your chest muscles even harder

BACK

Keep your back

close to the

bench and try not

to arch it when your

arms are out to

the sides.

A

B

1. DB FLYES

BENEFITS: The DB flye will shape and develop your chest

muscles. Doing it on an incline bench means you target the

upper part of your chest.

Hold a dumbbell in each hand and lie on an incline bench

that’s set to an angle of no more than 30°.

Extend your arms, keeping a slight bend at your elbows (A).

Rotate your wrists so the palms of your hands are facing you.

Slowly lower your arms out to the sides, keeping them

extended, and rotating your wrists until your palms are facing

each other (B).

As you exhale, start to bring the dumbbells back up to the

starting position by reversing the motion and rotating your

hands so your pinky fingers are next to each other again.

CUT OUT AND KEEP

92 Health & Fitness // healthandfitnessonline.co.uk


TRAINING ZONE

A

C

B

2. ARCHER PUSH-UP

Benefits: This is an ‘assisted’ version of a

single-arm push-up that allows you to train with

much greater intensity than the normal push-up

does. It works your arms, chest, shoulders

and core.

Assume a push-up position (A), then extend one

arm out to your side so it’s perpendicular to your

body and only your fingertips touch the floor.

Squeeze your glutes and quads, and brace your

core. Maintain these contractions for the entire

movement. Don’t let your hips sag.

Bend your working arm and lower your body until

your chest nearly touches the floor (B). Pause, and

push yourself back up. Try to use your extended

arm as little as possible. Swap arms and repeat (C).

PHOTOGRAPHY: Will Ireland MODEL: Jess @ W Model Management TRAINER: Daisy Ellen HAIR & MAKE-UP: Louise Heywood

CLOTHING: Ellesse Spingere Leggings, £30; Workout VestTop, £18 (ellesse.co.uk).Trainers, model’s own

A

A

B

B

3. DB BENCH PRESS

Benefits: This variation offers some benefits

not available with other chest exercises. You

challenge your chest and shoulder muscles, and

dumbbells allow a large range of movement and

activate numerous stabilising muscles.

Lie on your back on a flat bench with a

dumbbell in each hand and your arms straight

up in front of your shoulders (A).

Rotate your wrists forward so that your palms

are facing away from you. Bring the dumbbells

down slowly to the sides of your chest (B), so

your upper arm and forearm create a 45° angle.

As you breathe out, use your chest to push the

dumbbells up. Lock your arms at the top of the

lift and squeeze your chest, hold for a second,

then begin coming down slowly.

4. FEET-ELEVATED PUSH-UP

Benefits: Elevating your feet intensifies the

work on your upper body/core. The higher the

platform, the more you’ll work your shoulders,

chest, core and other stabilising muscles.

Get into a high plank position, with your feet

on a block or step. Place your hands firmly on

the ground, directly under your shoulders (A).

Keeping your back flat and eyes focused three

feet in front of you to keep a neutral neck, lower

your body, until your chest grazes the floor (B).

Push back up slowly.

Personal trainer Jean-Claude Vacassin owns

W10 Performance gyms in London. He has advised

athletes, sports brands and film companies, as well

as working in nutrition, functional medicine and

rehabilitation. Visit w10performancegym.com.

Health & Fitness 93


WORKOUT

94 Health & Fitness // healthandfitnessonline.co.uk

✁CUT OUT AND KEEP


WORKOUT

GET

BEACH

FIT

You’ve worked hard to get fit for your holiday. Now, stay in

shape with this two-week plan from the Tone It Up girls

LA-based trainers Katrina Scott

and Karena Dawn are best

friends, workout buddies and

business partners. The fitness

duo are the brains behind Tone

It Up, a fitness company that

reaches over five million women worldwide.

They've also built an empire of products,

including Perfect Fit Protein, two activewear lines

with Bandier (bandier.com), a beauty line and a

2017 multi-city American tour. Phew! It's safe to

say that Katrina and Karena are a fitness force

to be reckoned with.

If there’s one thing the pair know lots about

it’s how to get a bikini body (just check out their

Bikini Series at toneitup.com if you don’t believe

us). But getting fit before heading off on vacation

isn’t enough – Katrina and Karena are here to

make sure you keep your beach body all holiday

long. ‘We love to stay active on vacation,’ says

Katrina. ‘It’s the number one time we want to feel

and look our best, which motivates us to stay fit

and stick with clean, lean foods.’

Prefer to laze around on the beach? The girls

are quick to point out that keeping fit on holiday

needn’t be a chore. ‘Set small goals,’ adds

Karena. ‘When I’m away, I tell myself I’m going

to do a 20-minute bike ride or run in the

morning. Once I get started, I usually end up

going for much longer. Even if you only have time

for 15 minutes of exercise, that’s totally OK. It

helps you stay active and stick to your routine

while you’re away.’

COME HOME FITTER!

Of course, it’s handy to have a workout buddy

on your travels, so team up with your husband,

sibling or friend when you’re away from home.

‘Everything, including workouts, is more fun

with a friend,’ agrees Katrina. ‘We always

motivate each other to get our workout in.

If we’re travelling together, with friends or with

our husbands, we always make sure we keep

them motivated too.’

Need a go-to workout this holiday? Katrina

and Karena have got you covered with this

two-week, kit-free plan, designed to keep you

fit while you’re away. Follow the plan and fill your

spare time with fun activities. ‘Try stand up

paddle boarding or surfing,’ says Katrina. ‘And

whenever we visit someplace new, we research

fun outdoor activities to try, such as a beautiful

hike or a jog through the city. We also have tons

of equipment-free workouts on toneitup.com

that are perfect to do in your hotel room.’ You'll

return from your holiday fitter than when you left!

YOUR 2-WEEK HOLIDAY PLAN

MON

TUES

WED

THU

FRI

SAT

SUN

WEEK 1

HIIT WORKOUT

ACTIVE DAY –

jog/walk on the

beach

FULL-BODY

WORKOUT

ACTIVE DAY –

try a watersport

HIIT WORKOUT

ACTIVE DAY –

explore the town

by foot or bike

FULL-BODY

WORKOUT

WEEK 2

FULL-BODY

WORKOUT

ACTIVE DAY – jog/

walk on the beach

HIIT WORKOUT

ACTIVE DAY –

try a watersport

FULL-BODY

WORKOUT

ACTIVE DAY –

explore the town

by foot or bike

HIIT WORKOUT

Health & Fitness 95


WORKOUT

FULL-BODY

WORKOUT

Do 15 reps per move, 3 circuits

CURTSY LUNGE

Do 15 reps per side, 30 total

Tones your booty, core, and quads.

Stand up straight with your feet hip-width

apart (A). Lunge your right leg behind you

and to the left (B). Push off your front foot

to return to the start.

LEG LIFT

Do 15 reps

Tones your lower abs and your hip flexors.

Lie on your back with your feet together

and hands under your bottom to protect

your back. Raise your legs a few inches off

the ground (A). Keep your lower back on

the ground as you raise your legs as high

as you can (B). Slowly lower back down.

HIP DIP

Do 15 reps per side, 30 total

Strengthens your waistline, core,

and shoulders.

Begin in a plank position with your elbows

directly below your shoulders (A). Tilt your

hips down and to the right (B), then over to

the left. Continue this movement back and

forth while keeping your core engaged.

B

B

A

A

B

A

PUSH-UP

Do 15 reps

Tones your triceps and chest.

Begin in a high plank position with your

hands slightly wider than shoulder-width

apart and core engaged (A). Bend at the

elbows and lower your chest towards the

ground until your arms make a 90° angle

(B). Extend your arms to return to the

starting position.

BICYCLE CRUNCH

Do 15 reps per side, 30 total

Sculpts your obliques.

Lie on your back with your hands by

your ears, legs raised and bent at a 90°

angle (A). Lower your left leg and lift your

shoulders slightly off the ground to twist

your body to the right so that your left

elbow meets your right knee (B).

Switch sides.

DEEP SQUAT

Do 15 reps

Tones your quads and bottom.

Stand with legs hip-width apart (A). Sit

back and lower your booty towards the

ground, making sure your knees don’t go

past your toes. Continue to lower down

until your legs form a 90° angle (B). Return

to the starting position.

A

A

B

B

A

B

96 Health & Fitness // healthandfitnessonline.co.uk


WORKOUT

Health & Fitness 97


WORKOUT

HIIT WORKOUT

Do 15 reps per move and

three circuits

BURPEE

DO 15 REPS

Tones your core, chest, triceps, bottom and quads and

raises your heart rate.

Stand with your feet together, knees bent. Jump into the

air as high as you can and land softly back on your feet

(A). Lower into a plank position by planting your hands

down and kicking your feet back (B). Lower down into

a push-up. Jump you feet back towards your hands

and land standing with your knees bent (C), ready

to jump again.

98 Health & Fitness // healthandfitnessonline.co.uk

A B C

Sarah Ivory PHOTOGRAPHY: iStock ILLUSTRATIONS: Jason Pickersgill

✁WORDS:

CUT OUT AND KEEP


WORKOUT

SKATER

DO 15 REPS PER SIDE, 30 TOTAL

Raises your heart rate and tones your

bottom, core, and quads.

Stand tall with your feet together. Hop your

right leg out to your right side and lunge

your left leg behind you and to the right, so

you land in a curtsy lunge (A). Push off your

right leg and land in a curtsy lunge with

your left foot in front (B).

SQUAT JUMP

DO 15 REPS

Raises your heart rate and tones your

legs and bottom.

Begin in a squat position, feet hip-width

apart (A). Make sure your knees don’t go

past your toes. Push off the ground and

jump as high into the air as possible (B).

Land softly in a squat position.

TRICEPS DIP

DO 15 REPS

Tones your triceps.

Begin with your back to a stable chair or

bench, hands planted on the edge and

knees bent in front of you (A). Bend your

arms at the elbow to lower your body down

until your arms form a 90° angle (B). Extend

your arms to return to starting position.

A

B

B

A

B

A

MOUNTAIN CLIMBER

DO 15 REPS PER SIDE, 30 TOTAL

Increases your heart rate and tones

your entire core.

Start in a high plank position. Bring

your right knee up towards your chest

(A). As you return it back to the ground

behind you, bring your left knee to

your chest (B).

CROSS CRUNCH

DO 15 REPS PER SIDE, 30 TOTAL

Tones your core.

Lie on the ground with your arms and legs fully

extended (A). Reach your left arm up to touch

your right toe at the centre (B). Slowly lower

back down. Repeat on the opposite side. n

A

A

B

B

Health & Fitness 99


FITNESS KNOWLEDGE

UPGRADE

YOUR HIIT

WORKOUT

Like pushing your body to its limits? Make sure you're

getting the most out of high-intensity interval training

Here’s something you’re bound to have realised – high

intensity interval training (HIIT, or intense bouts of exercise

followed by brief periods of rest) isn’t going anywhere.

For the last four years, the American College of Sports Medicine

(ACSM) has placed HIIT among its top five fitness trends. And it

seems we can’t go a week without a new HIIT class launching. The appeal is obvious

– HIIT is great for whittling waistlines – but how can you be sure you’re getting the

most from your HIIT workout? Matt Crane, head coach at BE Elite Body Design

(beelitebodydesign.com) warns that your body will master any form of exercise that you

do regularly, leading to less progress over time. ‘Your body will get used to this type of

training and you’ll need to change the way you work out,’ he says. And fitness experts

worry that our gung-ho approach to training means we’re missing out on the benefits

of performing exercises properly. ‘While moving fast will raise your heart rate and burn

energy, doing the moves right is key to activating the correct muscles and maximising

on your workout,’ explains Jess Schuring, founder of Heartcore (heartcore.co.uk). Not

getting the results you’d like? Read on to nail your next HIIT class.

SLOW DOWN SOMETIMES

Sure, HIIT is all about moving so quickly

that you break a sweat, but doing an

exercise correctly – if a little slower – will

mean you reap more fitness rewards.

New exercises require muscular and

neurological coordination, so give your

body time to master the movement.

Rushing through it means you risk doing

the move incorrectly and stressing the

wrong muscles. ‘Doing the moves properly

is key to staying injury free and getting

results,’ says Schuring. ‘Next time you’re

doing a burpee, get your chest close to

the ground to work your chest and arm

muscles. Keep your shoulders over your

wrists during mountain climbers, and keep

your chest upright during your next squat

jump. Slow down the pace because speed

will come naturally as you improve and

engage the right muscles.'

MEASURE YOUR

MOVEMENTS

HIIT training should feel hard, but how

speedily you move will depend on your

individual fitness level. How can you be

sure you’re working hard enough? Janine

George, Optimum Nutrition fitness

instructor (onacademy.co.uk), recommends

measuring your heart rate. ‘You should

be performing at 80-95 per cent of your

estimated maximal heart rate [MHR is 220

minus your age]. This intensity is enough to

make you feel breathless and sweaty,’ she

says. Achieving this intensity will hinge on

recovering fully between activity efforts, so

aim to get your heart rate down to 40-50

per cent max rate before moving again.

TIME IT RIGHT

There’s no doubt about it – high-intensity

exercise requires oodles of energy, so don’t

try to do it on an empty stomach. ‘Eat one

to two hours before working out and aim

to have something that’s high in protein,

100 Health& Fitness // healthandfitnessonline.co.uk


FITNESS KNOWLEDGE

THE LATEST MOVES

From CrossFit to Insanity, the

number of HIIT classes has

proliferated in the last five years.

Here are the latest workouts to

whet your fitness appetite.

F45

Hailing from Australia, F45 (short

for Functional 45) is the latest cult

workout to hit the UK. Expect 45

minutes of fast-paced cardio and

resistance work; f45training.co.uk.

results doing a regression exercise (the

easier form of a move) properly than others

will get from doing the full move poorly. ‘If

you progress too quickly, you’ll develop

bad form and shift the work away from the

targeted muscles,’ warns George. ‘This

could place extra stress on your joints,

risking injury, and might mean you fatigue

quickly as well.’ The take-home message?

Exercise for results, not for show.

THINK: QUALITY NOT

QUANTITY

Take note – if you can do two HIIT

workouts in a row, you’re not working

hard enough. ‘You should feel fully

fatigued at the end of a HIIT session,’

says Kelly Du Boisson, fitness expert at

kellydubuisson.com, ‘So, if you still have

enough energy to do a Spin class or hour

of yoga, you haven’t worked hard enough

and won’t benefit from the EPOC [excess

post-exercise oxygen consumption]

fat-burning effect.’ HIIT sessions shouldn’t

last much longer than 30 minutes, but

newbies may only be able to cope with five

minutes of exercise at such a high intensity

– and that’s OK, too. Aim for a maximum

of two to three HIIT workouts per week,

alternating between these sessions and

low-to-moderate intensity exercise.

DON’T QUIT NOW

Keep going when you feel the burn. ‘The

burning sensation you feel in your muscles

will make you want to stop,’ says George.

‘It’s a key indicator that you’re in the right

zone, as is feeling breathless. When you’re

breathless, your body has been pushed

to the maximum, producing energy for

muscles without the necessary requirement

of oxygen. This results in an anaerobic

state that leads to EPOC, which raises your

metabolism and causes the body to burn

calories for up to 24 hours after working

out.’ So don't give up.

STRONG BY ZUMBA

This HIIT-inspired workout from

the US matches bodyweight

training to the tempo of music to

produce a high-intensity rhythmic

workout. Try it now at

strongbyzumba.com.

METABOLIC LONDON

Designed for athletes, this new

studio founded by ex-pro hockey

player, Lawrence Hannah, promises

no-frills workouts. The signature

class combines HIIT and strength

work. Check out

metaboliclondon.com.

Follow these rules from Steve Barrett,

author of The HIIT Bible: Supercharge

Your Body and Brain (£14.99; Bloomsbury),

for a fat-burning session.

✪ FIND A BALANCE: There is a fine line

between doing something and doing

nothing. Some of my PT clients would

always look for a reason to give up; others

would consider asking for a refund if still

standing at the end of a session. Make

your own judgement call on how hard

you should push yourself.

GET RESULTS

✪ LEARN IT, THEN WORK IT: This is

my mantra, which means that, rather than

going full steam ahead in the first workout,

you should practise drills and movement

patterns. Work at perfecting technique and

developing a baseline of fitness before

adding intensity.

✪ SLOWLY DOES IT: Improve one rep at

a time before you attempt to do an exercise

flat out, or try a method such as ‘as many

reps as possible’ [AMRAP, or as many reps

as you can do in a set time]. ■

WORDS: Sarah Ivory PHOTOGRAPHY: iStock

contains carbohydrates, good fats and

includes veggies. Poached eggs with

smoked salmon, spinach and avocado on

potato rösti is a good example,’ says

Crane. ‘I wouldn’t advise doing a HIIT

session very late in the evening because

it can leave you on an adrenaline high,

which might make it difficult to sleep.’ Aim

to have a bit of downtime between your

HIIT workout and bedtime.

GO BACK TO BASICS

We get it – you don’t want to be the one

performing press-ups on your knees while

everyone else does the full move. But

here’s the thing – you’ll get much better

Health& Fitness 101


MOVE OF THE MONTH

SUPER SQUATS

Add some extra weight to your squats and work your body to the max

1. CHEST

Keep your chest lifted and

shoulders squeezed

together throughout.

2. HANDS

Keep your grip tight and

elbows tucked in, so they’re

inside your knees at the

bottom of the movement.

3. FEET

Think about pushing the floor

apart with your feet, to better

engage your glutes.

KB SQUAT

Along with the kettlebell swing, the kettlebell squat is a huge

exercise for hitting all those large muscle groups. Working

these big muscles is great for fat loss and strength building.

HOW TO DO IT

● Grab the handle of the kettlebell with both hands in an

overhand grip or at the sides as shown and hold it in front

of your chest (A).

● Stand tall with your feet about shoulder-width apart and

toes pointed slightly outwards.

102 Health& Fitness // healthandfitnessonline.co.uk

A

● Lower into a squat position until your thighs are parallel to

the floor (B).

● Push back up using your glutes until you’ve returned to the

starting position.

Personal trainer Jean-Claude Vacassin owns

W10 Performance gyms in London. He advises

athletes, sports brands and film companies,

as well as working in nutrition, functional medicine

and rehabilitation. Visit w10performancegym.com.

B


OUT AND OUT KEEP AND KEEP

✁CUT

WORDS: Jean-Claude Vacassin PHOTOGRAPHY: Will Ireland MODEL: Jess @ W Model Management HAIR & MAKE-UP: Louise Heywood

CLOTHING: Sports bra Adidas, Shorts Reebok,Trainers New Balance


KIT TEST

ON TEST

SUMMER

SURF SUITS

PROTEST PISTACHE

£44.99; protest.eu

‘Protest is known for its affordable,

design-led board wear and, in this respect,

this surf suit does not disappoint. The

gorgeous, rich design is a joy to wear and

figure flattering. The exotic print extends

across the back and the colour blocks add

a sporty feel. While the fabric is not UV

protective, the high neck and low-cut legs

offer good coverage. Being tall, I found the

suit comes up small – the arms are fairly

short (the wrists don’t sit tight against the

skin) and I felt slightly restricted across my

chest, although the long zip offers flexibility

here. With 80 per cent polymide and 20

per cent elastane, this is a good one for

warmer waters. It comes in XXS to XXL.’

PERFORMANCE ✶✶✶

STYLE ✶✶✶✶

H&F Editor Mary Comber

takes a dip in the latest

long-sleeved swimsuits

ROXY KEEP IT ROXY

LONG SLEEVE ONE-

PIECE SWIMSUIT

£60; roxy-uk.co.uk

‘Designed to take you from surf to SUP

yoga sessions, this lightweight, UVprotective

swimsuit contains 22 per cent

Lycra for added stretch. Function wise, it

wasn’t the most flexible suit on test but I

liked the thumbholes which keep the arms

in place, and the long zip and crew neck

(although this offers a little less overage

than the other suits). Style wise, it’s a

subtle, sophisticated look with a touch of

Roxy fun from the kaleidoscopic pastel

panels. The chlorine-resistant Lycra Xtra

Life fabric clings nicely to the body and

was quick drying. It comes in XS to XL.’

PERFORMANCE ✶✶✶✶

STYLE ✶✶✶✶

O’NEILL ACTIVE LONG

SLEEVE SWIMSUIT

£79.99; oneill.com

‘Looks-wise, this suit is a winner. Available

in monochrome and this summery tropical

print, it looks good on the beach or in the

pool. The mesh chevrons are flattering on

the waist, the ‘cheeky bottom’ cut gives

good support, and once on (via the

easy-access back zipper), the suit feels

great. The silky, UV 50 Hyperdry fabric

(containing recylcled bionic yarn) hugged

my body while being stretchy enough for a

good swim. The SPF fabric plus high neck

makes this a good choice for extended surf

time. The arms are particularly long, for

extra coverage. It comes in XS to XL.’

PERFORMANCE ✶✶✶✶

STYLE ✶✶✶✶✶

GLIDE SOUL VIBRANT

STRIPES COLLECTION

0.5MM SPRING SUIT

£105; uk.glidesoul.com

‘I wore this sporty swimsuit for an openwater

lake swim on a rainy evening.

Not only did it keep me warm when my

friends were feeling the chill, it also drew

compliments for its style. The corset-style

suit and monochrome diagonal stripes are

extremely figure-flattering while the neon

colour blocks (Glide Soul’s trademark) –

not pictured – give you a dynamic, athletic

look. I loved the feel of the suit’s L-foam

neoprene (an ultra thin 0.5mm). It’s soft,

stretchy and hugged my body in all the

right places. The suit was easy to get on

and off and, once in the water, it was totally

comfortable, allowing me good range of

movement as I swam. The high neck offers

protection from the sun if you’re in the

water for extended periods. The arms of

the costume sit tight, thanks to silicone

lines in the inner wrist. Once out of the

water, the swimsuit dries quickly. It’s

available in XS to L sizes and also comes

in monochrome (pictured).’

PERFORMANCE ✶✶✶✶✶

STYLE ✶✶✶✶✶

VOLCOM SIMPLY SOLID

BODYSUIT

£59.99; surfdome.com

‘If you love watersports, you’ll want to look

after the environment, and this suit is knitted

from 78 per cent ECONYL, a recycled yarn

made from lost fishing nets and discarded

nylon. This is a slicker way to avoid rashes

from surf boards and keep the sun’s rays

off (it’s SPF 50 equivalent) than using a rash

vest. It works well for straight swimming,

too, fitting snugly, though it’s slightly baggy

at the wrists on me. The raglan-style sleeves

give you excellent mobility in the shoulders

and it’s cut high on the butt (‘cheeky fit’). The

suit comes in XS to XL sizes and a calmer

light blue, black and white colourway.’

PERFORMANCE ✶✶✶✶

STYLE ✶✶✶✶

Health & Fitness 103


RUNKNOWLEDGE

RUN IN

THE SUN

Can’t stand the heat? Don’t sweat it! These sciencebacked

solutions make summer running successful

Summer running is great fun,

except when it’s hot. Like,

really hot. We’ve all been

there – your heart is

pounding, your legs feel

like lead and your vest is drenched with

so much sweat that you consider

taking it off. Running in the heat can be

a real slog but it needn’t be unbearable.

Follow these training strategies from sports

physiologist John Brewer, author of new

book Running Science: Optimising Training

and Performance (Ivy Press, £20), and stay

speedy all summer long.

1. HAVE A

SWEAT PLAN

Although dehydration

does not always mean

running pace is slowed,

it does make it much

more difficult to maintain your pace and,

in terms of body function, staying well

hydrated is always better. It’s important

that runners develop individual hydration

plans – some runners sweat a lot and,

therefore, need to drink a lot, others under

similar conditions will sweat considerably

less and so do not need to drink as much.

To gauge your hydration needs, weigh

yourself before and after training runs.

Weight loss indicates dehydration and

the need to increase fluid intake during

future runs. If you gain weight, you have

consumed too much fluid and can cut

back in the future.

Dehydration during running impairs

physical and mental functions, especially

during runs in warm or hot weather. The

greater the dehydration, the greater

the negative impact on performance.

104 Health & Fitness // healthandfitnessonline.co.uk

2. DRESS

FOR THE

OCCASION

Wearing cotton-based

clothing will result in you

heating up at doublequick

speed. This is where breathable

fabrics come into play. Garments made

from fabrics that wick moisture away from

your body and are well ventilated are

essential pieces of gear. Wicking fabrics

allow liquids [such as sweat] to pass

through to the surface before evaporating.

Clothing that does not feature this property

will cause sweat to condense on your body

rather than evaporating into the air. In warm

weather, this leads to overheating. The

speed with which the moisture is moved

from the skin is influenced by the fabric’s

yarn weave (tight or loose) and the

pressure of the garment – tighter fabrics

will force moisture through, while other

fabrics rely solely on permeability.

3. SOURCE

SOME

SUNGLASSES

Clench your fists and

grit your teeth – you can

feel the tension across

your shoulders. Now relax; it’s a simplified

example, but that relaxation is exactly

what a pair of sunglasses is contributing

to. Running is all about aiming for relaxed,

efficient movement, and anything that can

assist that goal is a definite advantage.

Throw into the equation UV and impact

protections, as well as vision enhancement

through lens tinting, and you have a pretty

essential piece of gear. Relax your eyes

and it is widely accepted that you will

perform better. You’ll want a pair of

sunglasses that are lightweight, well-fitting,

and stable. Next, consider technologies

that will reduce fogging – an enemy for any

distance runner. Breathability is a key factor

here, as is lens coating.

4. TRAIN

FOR THE

TEMPERATURE

Signed up for a summer

event in warmer climes?

Running raises body

temperature, and the heat that is produced

needs to be lost to prevent a dangerous

overheating condition known as

hyperthermia. Sweating is the first way

in which heat loss occurs, but this is less

effective when environmental conditions

are hot, or when moisture in the air –


RUNKNOWLEDGE

GET MORE EXPERT TIPS

Read Running Science:

Optimising Training

and Performance by John Brewer.

Published by Ivy Press; £20.

ADDITIONAL: Sarah Ivory PHOTOGRAPHY: iStock

known as humidity – prevents sweat from

evaporating efficiently. To counter this,

your body diverts blood from your core

muscles to your skin, so that hot blood

can lose some of its heat into the external

environment. To enable this to occur,

your heart has to beat more rapidly

because blood still needs to be sent

to your muscles to help with energy

production, so running feels – and is –

much harder in environments that are

hot and humid.

It is possible to prepare for running in hot

and humid conditions. Wearing extra layers

as a means of replicating a hot and humid

‘microclimate’ is a simple and low-cost

means of preparing for races that have

the potential to be held in such conditions.

While the external conditions may not be

hot and humid, the climate between your

clothing and skin is.

5. WIN WITH

WATER

For longer races and

runs, it’s important

to take fluid with you.

There are many ways

RUNNING RAISES BODY TEMPERATURE. THE HEAT

THAT’S PRODUCED NEEDS TO BE LOST TO PREVENT

A CONDITION KNOWN AS HYPERTHERMIA

of staying hydrated when running. The

choice is up to you, as long as your chosen

method allows you to stay hydrated

throughout the run. For road races

organised under IAAF (International

Association of Athletics Federations) rules,

water will be made available to runners at

least every three miles.

However, for other events such as trail

running, and when you are training, you will

have to take your own supplies. For shorter

events and runs, a single bottle may

suffice. For longer events, particularly if

you’re doing an ultra, you’ll need more

than a single bottle. Some runners use a

hydration belt that typically allows them to

carry multiple bottles around their waist as

well as storage for larger items such as a

phone. An alternative is to use a backpack

or vest system. ■

Health & Fitness 105


RUNNING Q&A

Make the

most of gravity

to give you a

boost as you

run downhill.

RUNNING

EXPERT

H&F running coach Sam Murphy

answers your training questions

Q

What’s the best way to run

downhill? I’m not sure I’m

doing it as efficiently as I could.

A

To run downhill well, you

need to let gravity be your

friend. That way, the natural increase

in speed you experience from the

gradient comes at no additional

energy ‘cost’ and has you careering

past your opponents! One study

found running down a 5.8º slope

increased runners’ speed by seven

per cent – though on steeper hills,

the pace boost diminished. Why?

Because once the gradient in the

study was too steep, the runners’

potential speed gains were offset

by a deterioration in technique.

You can tweak your technique,

however. Two of the most common

errors are leaning back (so your

centre of gravity is behind your legs)

and overstriding (extending your legs

too far ahead of your body). Both of

these actions create a braking force,

causing your stride to slow. Your

brain is subconsciously trying to

maintain control over your fastmoving

limbs – but this braking

action will not only slow you down

but put extra force through your

muscles and bones, leading to

increased post-run muscle soreness

and the likelihood of stressed knees.

To fix these form errors, think

about keeping an upright posture

and both shortening and quickening

your stride so that your foot strikes

are swift and light. Visualise ‘flowing’

down the hill, keeping your eyes on

the road or trail just ahead of you,

not at the ground directly in front

of your feet, and trying to keep your

shoulders and hands relaxed.

Start by practising on a gentle

downhill. After you’re warmed up,

run down for 100m at a brisk pace,

staying tall and keeping your legs

‘wheeling’ underneath you, not

reaching out ahead. Jog or walk

back up the hill and repeat four to

six times. Progress to a steeper hill

when you’re ready, and when you

feel confident enough, try different

terrains, such as grass and trail.

Your thighs and calves my well

feel sore after downhill training due

to the eccentric muscle contractions

(the muscles lengthen as they

contract). A study found a reduction

in muscle force after a 6.5km

downhill trail run of 19 per cent in

the thighs and 25 per cent in the

calves. Your muscles will adapt with

practice and repetition, though.

NEW KIT

SKULLCANDY CRUSHER

HEADPHONES

£129.99; skullcandy.co.uk

Immerse yourself in music

with these when jogging and

gym-going. For quicker runs,

try the new sweat-resistant

Method Wireless Sport

earbuds (£49.99).

ON CLOUDFLASH

£160; on-running.com

If it’s high speed you’re after,

look no further than the latest

Cloudflash racing shoes from

running brand On. Flexible and

with On’s signature CloudTec

soles, these trainers will propel

you off the ground.

STANCE RUN SOCKS

£15; runnersneed.com

Bold socks are in vogue.

Rock the trend in a pair

from the Stance RUN

collection. Moisture-wicking

and seamless, they’re

perfect for striding in, with

reinforced toes and heels

plus arch support, too.

THE

ONE

TO

RUN


BOUDAVIDA WOMEN’S 10K

SEPTEMBER 23, 2017

Yet to tackle a 10K? Head to

Windsor for this friendly womenonly

run. Set on an undulating

course, the race takes you past

some beautiful countryside.

There will be pacers among the

field if you’re aiming for a PB;

windsorwomens10K.com.

PHOTOGRAPHY: iStock. Additional words: Sarah Ivory

106 Health & Fitness // healthandfitnessonline.co.uk


READER SUCCESS

‘I overcame bullying to

become a personal trainer’

Kaja Choma, 25, rediscovered her passion for sport and

fitness as she fought depression after migrating from Poland

always sporty, and when I was younger, I swam

competitively. But it was really difficult moving from

Poland to Northern Ireland when I was 14, especially

going to school not speaking English and having no

‘Iwas

friends at the most important time of your life when

you’re building your identity. I was bullied and my self esteem

suffered. That’s when I started Judo. I’d never done martial arts

before, but it sparked my interest as a means to feel strong,

independent and healthy. Joining the gym and taking part in

different sports made me realise that it’s not just about the

movement; it’s much more about both mental and physical

health. Judo helped me go from being really depressed

and unhappy with myself to shifting my focus into

gaining control over my body. It helped me take that

first step to get back into fitness again.’

WORDS: Holly Houldsworth PHOTOGRAPHY: Danny Bird HAIR & MAKE-UP: Rosie Korr at Joy Goodman

The WorldSkills UK FitnessTrainer Competition is managed by AoC Sport and supported by Active IQ

CHANGING CAREER

‘After leaving university, it took me five years to make the decision

to become a personal trainer. I graduated in 2012 and only reinvented

my career a year ago. While working in HR and other office

jobs, I found that none of them were fulfilling. I wasn’t made for

sitting in front of the computer nine-to-five, wearing fancy dresses

and trying to do it the way everyone else does. I had no interest

in climbing the corporate ladder or getting into a position of power.

It was more important for me to be in a position of impact where

I could do something that helps other people and changes their life

for the better. That’s when I applied to do my first qualification in

Level 2 fitness with Belfast Metropolitan College. The college saw

that instructing came naturally to me and recommended I take part

in a competition called World Skills. The category I was in was

for newly-qualified fitness trainer of the year, organised by the

Association of Colleges. I was lucky enough to win! The competition

opened so many doors for me, including being sponsored by Active

IQ to do my Level 3 PT qualification and move to London for a

month to ultimately go off and start my own PT career.’

THE FUTURE

‘I’ve now set up a fitness initiative in my home town of Dungannon

aimed at helping women within the Polish community socialise and

build their self esteem as much as their fitness. I’ve learned so much

over the past few months: I’ve learned how much I don’t know and

that things are never as easy as they seem, especially in this

profession where you’re responsible for your own results. My career

will follow my interests in training – it serves as meditation in a

sense. When you’re completely focused on moving your body,

you’re not thinking about anything else. It gives you a chance to

switch off and forget about any problems you might have.

‘Looking to the future, I want to continue educating myself

about strength training and mobility and to focus more on the

psychological aspect of training, particularly working with women

where there are self-esteem issues, comparisons and unhealthy

habits. I’d like to have more of an impact on other people’s lives.’

TOP TIP

‘Start by accepting

yourself for who you

are, and don’t feel you

have to change your

appearance in order

to be accepted.’

Health & Fitness 107


promotion

YOUR ESSENTIALS

Check out the latest exciting products from the world of health and fitness

MATCHA BOOSTER

For centuries, Buddhist monks used matcha

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LIGHT RELIEF

Copper88 compression clothing contains 88%

embedded copper fibre, enhancing the flow of

oxygen through your bloodstream to help sore

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sleeves are used by elite sports people to aid

recovery. From £14.99; copper88-uk.co.uk.

TOOTH WHITENING

Laila London’s 100% Natural Activated

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free, whitens teeth and freshens breath while

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VITAMIN TRACKER

We all need daily amounts of vitamins and

minerals, but it’s hard to know when we have

the right amount. Vitamin tracker Vitastiq 2 lets

you keep track of 26 vitamins and minerals in

your body and works with an easy-to-use app

to help you maintain a fit lifestyle. Get yours

for only £112, at vitastiq.com.

FEET FIRST

Get beautifully conditioned feet with Magnitone

Well Heeled. This new Express Pedicure

System gently and effectively buffs away dry,

hard and rough skin thanks to its long-lasting,

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SLIP IT ON

Upgrade your trainers with the HICKIES®

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Get yours for just £13.99 at

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VITAMINS ON THE GO

VÖOST is a vibrant Australian-born company

taking up residence in the UK. The premium

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PEANUT POWER

Peanut butter flavoured protein anyone?

It’s vegan, organic and free from sugar and

sweeteners – tasty. Made from fat-reduced

roasted peanuts, raw pumpkin seed, hemp

seed, yellow pea protein and nothing else,

you’ll love this on its own or in smoothies.

£23.99 for 400g; motionnutrition.com.

CHOOSE NATURAL

Try this innovative 10-minute natural treatment

from IncaRose Bio Beauty. This single-use

tissue face mask has been soaked with serum

containing 100% organic plant extracts and

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regenerating, instant-lifting and super-hydrating

Bio Masks. £6 each; vitahealthcare.com.


loving my body

WE’RE TALKING TO...

Jo Whiley

The DJ and mum-of-four, 51, shares

her tips for staying motivated

1. HAVE YOU

ALWAYS BEEN

INTO FITNESS?

‘At school, I didn’t think I was

a sporty person because I felt

flat-footed when running and was

useless at team sports, but I’ve

embraced fitness as an adult. I

didn’t learn to swim until I was 10

years old, but once I joined a club,

I progressed quickly to county level.

Swimming is still really important to

me as it’s the one activity that helps

clear my head. I also do weights

with a personal trainer once a week

to target specific areas such as my

arms – I don’t want bingo wings

– and I run all the time.’

WORDS: Joanna Ebsworth PHOTOGRAPHY: iStock

2. WHEN DID

YOU MAKE THE

TRANSITION

TO RUNNING?

‘I was asked to do the Great North Run

three years ago. Initially, I said, “get out of

here!”, but then I joined a running buddies

scheme where I was literally taught how to

run from scratch. Completing the run was

life-changing, as it altered my perception

of what I was capable of. Once I started,

I found it quite addictive and I’ve done

loads of half marathons and 10Ks since.’

4. AS A WORKING MUM,

HOW DO YOU FIT IT ALL IN?

‘It’s very hard, but I find getting up really early in

the morning while everyone else is asleep definitely

helps. Committing to running events also gives me

the motivation to train regularly – I’m currently training

for the Royal Parks Half Marathon this October –

because turning up on the day unprepared would

be pretty painful!’

3. HOW DO YOU

LIKE TO RELAX?

‘Aside from music and fitness, I love

gardening because it’s really calming and

creative. And I love to pamper myself.

I’m not good at stretching out after

workouts – or planning my time to make

appointments – so I’ll pop into one of the

various London-based Walk-in Back Rub

clinics (walkinbackrub.co.uk) for a shiatsu

massage. I also love Collagen Wave facials,

especially in the build-up to an event such

as presenting Glastonbury. And I think

everyone deserves to feel cherished and

enjoy rest and relaxation without feeling

guilty, even if you have to pay for it!’

5. WHAT’S YOUR

ESSENTIAL RUNNING KIT?

‘Obviously, good trainers are important. But to tell

the truth, I don’t like wearing much when I run,

just incredibly light vests and shorts. And I don’t

listen to music because I hate wearing arm

bands. So, I guess my most essential item is

having a friend to run with because I like to catch

up on all the gossip. If I’m angry or cross with

someone, I get to talk it all out and the adrenaline

really powers me on – those are my best runs!’

Jo Whiley is taking part in the Royal Parks Foundation Half Marathon in October.

Charity places are still available at royalparkshalf.com


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lifechangingevents

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