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July 2uI+ 13.

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B||tz your wobb|y
b|ts |n 20 m|ns
GETBEAOH READY!
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Your u|t|mate gu|de to |ook|ng and fee||ng great for your ho||day
- and keep|ng |t up wh||e you`re away
lNSlDE
60 Sporty g|r|`s
beach beauty gu|de
66 Stay f|t on ho||day
72 B|k|n| body foods
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/bc //uc!
The new workout
trend, p104
4 moves to a
toned midri
You *(5
wear a
crop top
Burn fat
before
brekk|e
How to
reset your
body clock

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%Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
Oontents
Ju|y 2014
D92A6 FA
14 F|tness notebook
Portab|e gym equ|pment, your
secret f|tness weapon and
hot Br|t|sh bootcamps.
16 F|t m|n|
How an|ma|-|nsp|red moves
can he|p boost your body.
19 F|tness expert
Have a hydrat|on strategy to
beat the heat th|s summer.
20 10-m|nute tone-up
Tr|m your tummy w|th four
speedy core strengtheners.
62E D>2CE
24 Food notebook
Food safety, make-your-own
ant|past| and eat away |nsomn|a.
27 Sensat|ona| superfoods
Make the most of seasona|
produce for max|mum taste
and nutr|t|ona| va|ue.
29 Rec|pe revamp
Aromat|c ch|cken sa|ad.
30 Nutr|t|on expert
Avo|d food po|son|ng w|th t|ps
from Amanda Ham||ton.
32 D|et d|ary
How O|ymp|c heptath|ete
|ou|se Haze| f|nds her fue|.
34 D|et notebook
Wonderfu| watercress, seafood
snacks and the DASH d|et.
962=E9J J@F
38 Hea|th notebook
The new jet |ag app, memory-
enhanc|ng scents and the
therapeut|c powers of mus|c.
40 Don't be stup|dI
We |ook at the d|sturb|ng trend
of women p|ay|ng dumb.
43 Psycho|ogy
Take our qu|z and f|nd out how
to turn bad stress |nto good.
45 Beauty notebook
The new na|| therapy,
chem|ca|-free shampoos
and a natura| hand cream.
46 Trave| beauty essent|a|s
Burst|ng su|tcase? Read the
|owdown on what to pack and
what to |eave at home...
762EFC6D
50 R|se and sh|ne
The f|tness benef|ts of be|ng
an ear|y b|rd.
54 The new food ru|es
We ask the experts for the
truth beh|nd the recent
confus|ng d|et head||nes.
3: <: ?: DA64: 2=
60 Sporty g|r|'s gu|de
to beach beauty Four top
sportswomen d|vu|ge the|r
secrets for how to |ook
amaz|ng outdoors.
66 Stay f|t on ho||day
How to get |n shape and stay
|n shape, wherever you go.
72 B|k|n| body foods
Eat your way to a better bod
- beat the b|oat and ban|sh
ce||u||te |n t|me for your ho|s.
#*
Make a
protein-
packed
salad
Gwen Stefani
talks training
$)
Summer
beauty
tips from
the pros
'!
%'
Holiday suitcase
must-haves

Hcol/bIi/ocss &
8J> DEJ=6
76 Fash|on
Go sports |uxe |n monochrome
mesh and cross over from gym
wear to street sty|e.
83 Get the |ook
Make a match |n the |atest
tenn|s k|t must-haves.
J@F E: >6
87 Spa news
G|ve your body an overhau|
and m|nd a rest at a detox
retreat |n lta|y.
88 Trave|
|earn the hea||ng art of re|k|
and soothe your sou| on the
southern coast of Maur|t|us.
90 Rec|pes
Ex-F|fteen and R|ver Oafe
head chef Arthur Potts Dawson
puts vegetab|es centre stage.
H@C<@FE
92?53@@<
96 Target zone
Oh|se| those |ats and |ook great
|n your back|ess summer dress.
98 Scu|pt a surfer's bodyI
se these fun rout|nes to
get |n shape for the beach.
104 F|t know|edge
Heart-rate zone workouts.
106 Advanced tra|n|ng
Suspens|on tra|n|ng.
107 Move of the month
P||ates sp|na| tw|st.
108 Runn|ng know|edge
The best off-road routes.
110 Runn|ng expert
How your body adapts
to tra|n|ng.
112 K|t test
We try out tr| su|ts.
113 Success story
'l |ost 5 stone w|th Zumba.`
C68F=2CD
6 Ed|tor's |etter
8 About you
Start|ng afresh, stars` workouts
and embrac|ng |nd|v|dua||ty.
10 Hot top|c
Oan an a|coho|-free bar be a fun
as we|| as hea|thy n|ght out?
44 Reader offer
pgrade your k|t w|th 20%
off |orna Jane act|ve wear.
115 /- offers
W|n k|t and entry to He||y
Hansen`s BATB event,
a free week of Br|t|sh M|||tary
F|tness and 20% off ||v|ng
Nature products.
122 We're ta|k|ng to.
lntrep|d thr|||-seeker and
Tv presenter He|en Ske|ton.
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'A few years ago, l toured w|th R|verdance - a very demand|ng ro|e. Dance |s
my pass|on, and an |ncred|b|e way to stay focused and |n great shape.`
Th|s month`s cover mode|
*)
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Subscr|be to /-
th|s month and get three
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just 3, p|us save 32% on the
shop pr|ce of the magaz|ne
and 77% on d|g|ta| access
|f you cont|nue your
subscr|pt|on.
See page 48
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'|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
aitot's /ttt

each ho||days, fresh-a|r workouts,


p|cn|cs |n the sunsh|ne - there`s
so much to |ove about summer.
But the |ast th|ng you want |s to
be worry|ng about how you |ook
|n that b|k|n| or sundress. So, for
/-`s Ho||day Spec|a| (page 59},
we`ve asked the experts to revea| the secrets you need
to fee| conf|dent, whether you`re jett|ng away or
spend|ng summer |n the c|ty.
H|tt|ng the beach? Get a surf-g|r| body w|thout even
brav|ng the waves w|th pro surfer Oe||ne Gehret`s
tota|-body workout, 'Scu|pt a surfer`s body!` (page 98}.
D|scover how to be a natura| summer beauty w|th t|ps
from some of our favour|te outdoor ath|etes, |nc|ud|ng
beach vo||eyba|| p|ayer Zara Dampney and open water
sw|mmer Ker|-anne Payne, |n 'Sporty G|r|`s Beach
Beauty Gu|de` (page 60}. Then |earn how to eat your
way to a f|at tummy and ce||u||te-free sk|n, w|th the d|et
t|ps |n 'B|k|n| Body Foods` (page 72}.
And, whatever the weather, br|ng some sunsh|ne to
your workout wardrobe w|th our fab 20% d|scount on
award-w|nn|ng Auss|e act|vewear brand, |orna Jane.
Happy ho||days!

Vbo/ /bc H8I/coubos


bccu up /o /b/s uou/b...
Mory Coubcr, 6UZe`c
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4@?7: 56?46 3@@DE
After read|ng 'The Botox back|ash`
|n your May |ssue, a|| prev|ous
thoughts about gett|ng Botox have
|eft my head! lt`s true that |t doesn`t
necessar||y make you |ook younger;
|t makes you |ook ||ke you`ve had
Botox! You rem|nded me that l`m
un|que and that we shou|d ce|ebrate
|nd|v|dua||ty, embrace f|aws and that
there`s no 'r|ght or wrong` way to
|ook. The key to fee||ng conf|dent |s
a pos|t|ve menta| att|tude and, rather
than obsess|ng w|th the ||tt|e th|ngs
l want to change about myse|f, l
shou|d focus on the th|ngs l KV ||ke.
Oonf|dence |s attract|ve. Thank you!
=HULZZH :TP[O -SPU[ZOPYL >HSLZ
2=:DE 25G:46
l thorough|y enjoyed your May |ssue feature
'Shape up ||ke a star` about Sandra Bu||ock
and how to get a body ||ke hers. Sandra`s
a |ove|y, ||ve|y persona||ty w|th a k|||er body.
|earn|ng how she stays so f|t and hea|thy
was r|vet|ng. She obv|ous|y has a tough
tra|n|ng reg|me, but a|| that hard work
pays off. l noted she changes her workout
rout|ne a |ot to stop her gett|ng bored.
That`s a great |dea - l`m go|ng to get
out of my rut and try m|x|ng up my f|tness
rout|ne w|th runn|ng, cyc||ng, k|ckbox|ng,
sw|mm|ng, yoga and the gym - how cou|d
l be bored w|th a|| that to do? Thanks for
the mot|vat|on, Sandra and /-!
(TLSPH )HYULZ +LUIPNOZOPYL
3@5J 4@?7: 56?46
Two days before my 33rd b|rthday, l sat
down to read /- w|th a g|ass of red w|ne
and some choco|ate. Fo||ow|ng the b|rth of
my second baby, who`s been qu|te poor|y,
l`ve |et my hea|th and f|tness s||de and
haven`t fe|t the best vers|on of myse|f. After
read|ng the Ed|tor`s |etter about be|ng your
best at every age, l rea||sed l had to get
my mojo back and that l`m not past-|t yet!
S|nce then, l`ve been out to run my f|rst 5K
|n a |ong wh||e, started do|ng a shou|der
workout when the k|ds have gone to bed
and vowed to have a 'dry Apr||`. Thank you
- you are the fr|end l needed to g|ve me
that gent|e nudge, and now l can`t wa|t
to be my best me at 33!
4HJHSL` :TP[O ]PH LTHPS
'Gwyneth Pa|trow. She`s a busy work|ng
mum and adm|ts that she has to work
out hard every day to ma|nta|n her
amaz|ng f|gure!`
- &DUD 0XUSK\
'Jenn|fer An|ston. l don`t know what she
does but |f l |ook that |ncred|b|e when l`m
45, l`|| be pretty darn p|eased!`
6RSKLH 6KHULHI
'Ros|e Hunt|ngton-Wh|te|ey a|ways
|ooks g|ow|ng, rea||y |ean and just
genera||y hea|thy!`
6DP /RWW
7$/.7286 We love hearing fromyou. ,THPS letters@iris-uk.com, -HJLIVVR facebook.com/HandFmagazine,
;^P[[LY @HandFmagazine. >YP[L [V /- magazine, lris Publishing, 10th Floor, Marble Arch Tower, 55 Bryanston St, London W1H7AJ

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This month vanessa wins this pair of Brooks Adrenaline
GTS 14 trainers, worth 100, and a Moving Comfort
Juno Bra, worth 28. This kit should help motivate her
to exercise and improve her body confidence without
the need for unnatural quick fixes. The trainers provide
great support and cushioning, and the bra is perfect for
gym, long runs or a yoga class. For more information,
visit brooksrunning.co.uk and movingcomfort.eu.
3C@@<D 8ED "%
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oth|ng says summer ||ke


a |azy afternoon |n a pub
garden w|th fr|ends, or a
sundowner cockta|| on the
beach, but a||-day dr|nk|ng
|sn`t exact|y great for your hea|th. And more
of you are now w|s|ng up to th|s fact -
f|gures from the Off|ce of Nat|ona| Stat|st|cs
show, on average, women are dr|nk|ng |ess
than they d|d |n 2005. No wonder booze-
free bars are stead||y grow|ng across the
K - |n the past 18 months, s|x have
opened or are |n deve|opment. We`re
d|scover|ng a great n|ght out doesn`t have
to mean dr|nk|ng t||| you`ve |ost your
fr|ends, your wa||et and some se|f-respect.
G|v|ng up a|coho| |s no |onger seen as
someth|ng on|y a|coho||cs w||| adm|t to.
'Sober|stas` - those who cut down or cut
out booze for a b|t - are on the r|se. 'Over
17,000 peop|e took part |n Dry January
[be|ng sponsored to g|ve up a|coho| for the
month; dryjanuary.org.uk| th|s year,` says
Em||y Rob|nson, deputy ch|ef execut|ve for
char|ty A|coho| Ooncern (a|coho|concern.
org.uk}. 'That`s four t|mes as many as |ast
year.` But wh||e many of us are reduc|ng
our a|coho| |ntake, others appear to be
mak|ng up for |t. 'K dr|nk|ng trends are
po|ar|s|ng; the number of
teetota||ers |s |ncreas|ng
but the peop|e who dr|nk
are dr|nk|ng more,`
says Rob|nson.
So why are we so re||ant
on booze to have a good
t|me? 'Dr|nk|ng |s about
soc|a| conf|dence - many peop|e dr|nk
because they have soc|a| anx|ety and
a|coho| s||ences that negat|ve |nner vo|ce
say|ng you`re bor|ng, not sexy or not
|nterest|ng enough w|thout a dr|nk,` says
Georg|a Foster, c||n|ca| hypnotherap|st and
creator of the Dr|nk |ess M|nd programme
(howtodr|nk|ess.com}. Br|t|sh cu|ture |s
AFS
A|coho|-free bars are tak|ng off, but can
you soc|a||se w|thout the a|coho||c buzz?
pretty booze-focused,
too; when was
the |ast t|me you
ce|ebrated a b|rthday
or a wedd|ng w|thout
a dr|nk? Even |f you
do dec|de not to dr|nk
one n|ght, there`s
nowhere to go out
w|th fr|ends apart
from coffee shops,
wh|ch often c|ose ear|y, or to a restaurant,
wh|ch can be expens|ve. That |s, unt|| now.
'A|coho| |s everywhere! You have to
exerc|se w|||power a|| the t|me to avo|d
|t,` says Oather|ne Sa|way, founder of
a|coho|-free bar Redempt|on |n |ondon
(redempt|onbar.com}. 'l wanted to create
a sanctuary away from temptat|on that
st||| fee|s ||ke a treat.` Sa|way set up
Redempt|on to prove you cou|d 'spo||
yourse|f w|thout spo|||ng yourse|f`. Her
customers aren`t just those who want a
n|ght off dr|nk|ng e|ther; many are f|t and
act|ve, and want somewhere that ref|ects
the|r ||festy|e. 'lt seemed strange that a
good n|ght out was a|ways oppos|te to
a hea|thy ||festy|e,` says Sa|way. 'l`ve just
tr|ed to br|ng the two together.`
W|th coconut-water
based cockta||s and a
food menu des|gned by
a nutr|t|ona| therap|st,
Redempt|on offers a
pos|t|ve a|ternat|ve to
trad|t|ona| pubs. But are
booze-free bars such as
Sa|way`s here to stay? A s|m||ar |dea, Br|nk,
|n ||verpoo|, opened |n 2011 and |s st|||
go|ng strong, and former Ooronat|on Street
actor Kev|n Kennedy |s set to open an
a|coho|-free bar |n Br|ghton. 'More and
more peop|e don`t want a|coho| |n the|r
||ves a|| the t|me,` says Rob|nson. 'They f|nd
they have more energy, s|eep better and
' Mouy pcopl c
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BL SFL
Georgla Foster ollers her top tlps
lor drlnllng salely thls summer.
`In hot veather, alternate betveen
drlnllng alcohol and vater to
leep hydrated.`
`Il you`re golng to be drlnllng lor
some tlme, eat somethlng, too.
hls slovs the release ol alcohol
lnto your bloodstream.`
`Pace yoursell. Your llver can
metabollse a couple ol small
glasses ol vlne ln an hour, but
alter that lt vlll start to struggle.`
`Il you`re ln the sun, tale a bottle
ol sunscreen, as vell as your vlne.`
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have more t|me for sports.` A n|ght
off the booze cou|d a|so |mprove your
se|f-esteem. 'A|coho|-free bars are a
great way to have conversat|ons w|thout
dr|nk be|ng |nvo|ved, bu||d|ng up your
conf|dence,` says Foster. So why not try
watch|ng a sunset th|s summer w|thout
see|ng |t through beer gogg|es?
3@@K67C66
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How do you get a rea||y f|t body? Try h|r|ng
a profess|ona|! Accord|ng to new research
from the n|vers|ty of Oa||forn|a |n the S,
hav|ng someone to push you to your ||m|ts
wh||e exerc|s|ng dramat|ca||y |ncreases musc|e
mass and strength compared to tra|n|ng so|o.
The three-month study found those hav|ng
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7:E?6DD ?6HD @ H@C<@FE 7:I6D @ 6IA6CE 25G:46



"%Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
he secret to ellte athletlclsm? Genetlcs?
Probably. Oedlcatlon? Sure. Perlect
gnashers? Yesl Surprlslngly, recent
research publlshed ln the Brltlsh ]ournal
ol Sports Medlclne suggests a good set
ol teeth could also lmprove your sports
slllls. So much so that a lllth ol athletes
surveyed at the London lymplcs
sald poor oral health damaged thelr
perlormance at the zoz games. hls
may sound llle an excuse, but poor
oral health can put stress on your
lmmune system, leadlng to lllness,
dlsrupted sleep and lmpalred athletlc
ablllty. Keep up that llosslngl
'l try to wear my
gym kit when
l have a day off
[exercise| to help
me stay in a
healthy mindset.'
Millie Mackintosh
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of 18- to 24-year-olds lack
the 'personal motivation'
to exercise*
#digdeep


"'Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
n|eash your |nner beast! A new
breed of an|ma|-|nsp|red workouts
prom|ses strength and f|tness
'Au/ uol
vorlou/s usc
jul l boJy
uovcucu/s
;
umping, craw|ing and pouncing
|ike an anima| cou|d he|p you hone
your hottest body ever. Don't
be|ieve it? Just ask fitbies from the
States, where anima| exercise c|asses
- workouts that focus
on bodyweight moves
inspired by anima|istic
actions, such as craw|ing
and squatting - are huge.
Prima| moves are a|ready
popu|ar with super-fit
A-|isters - Wi|| Smith,
Mi|a Kunis and Cameron
Diaz are said to be fans of the workouts
- and now the fitness trend is set to hit
home soi|. Virgin Active's ZUU workout
and TRAIN Fitness' Anima| F|ow c|ass
|aunched |ast month, and Equinox
instructors are even incorporating
anima| moves into their persona| training
sessions. Get ready to go wi|d for anima|
fitness this summer!
H92E : D 2?: >2= 7: E?6DD0
Don`t forget, we`re descended from apes
and were born to move around a |ot. The
prob|em |s most of us spend hours
hunched at a computer or s|umped at a
steer|ng whee|. A|| of th|s t|me spent s|tt|ng
causes our core musc|es to sw|tch off
and major musc|e groups such as the h|p
f|exors or hamstr|ngs to
t|ghten, wh|ch then |eads
to awkward movement
patterns when we`re
act|ve. Even the regu|ar
exerc|sers among us tra|n
the|r bod|es to move |n an
unnatura| way, |so|at|ng
musc|es by runn|ng on
roads or us|ng we|ghts mach|nes.
'Trad|t|ona| workouts focus on one
|so|ated movement at a t|me, such as the
bench press or ab crunch,` exp|a|ns
Nathan He|berg, the creator of Z at
v|rg|n Act|ve (v|rg|nact|ve.co.uk}. 'An|ma|
workouts such as Z use a range of
fu||-body movements that s|mu|taneous|y
comb|ne |ots of |arge musc|e groups and
sma||er stab|||s|ng musc|e groups to push
the body`s neuromuscu|ar contro|, jo|nt
stab|||ty and mob|||ty to the max.` And,
see|ng as few of us have the fu||-body
V/lJ
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Hcol/bIi/ocss 7
strength to hurd|e a fence ||ke
a horse or the co-ord|nat|on
to craw| ||ke a bear, |t`s
def|n|te|y worth a go. 'An|ma|
exerc|ses deve|op many f|tness
qua||t|es often |ack|ng |n the
typ|ca| exerc|ser,` adds R|chard
Scr|vener, TRAlN f|tness` master tra|ner
(tra|nf|tness.co.uk}. 'The movements and
sequences are der|ved from |ong-stand|ng
d|sc|p||nes such as gymnast|cs and
breakdanc|ng, he|p|ng exerc|sers bu||d
fu||-body awareness, |mprove postura|
strength, co-ord|nat|on and contro|, a|ong
w|th comb|ned f|ex|b|||ty and strength.`
As a bonus, an|ma| workouts boost
card|ovascu|ar endurance, burn ood|es
of ca|or|es (around 350 ca|or|es per c|ass}
and are ser|ous|y fun.
DOES l T VORK?
Sure, we know what you`re th|nk|ng - th|s
an|ma| workout stuff sounds ||ke a b|t of
a fad. But the bodywe|ght c|asses are
backed by hordes of sc|ent|f|c theory.
Exerc|se profess|ona|s at the Amer|can
Oo||ege of Sports Med|c|ne (AOSM} a|ready
agree that everybody shou|d perform
neuromotor moves - a|so known as
funct|ona| exerc|ses, or act|v|t|es that focus
on |mprov|ng motor sk|||s such as ba|ance,
coord|nat|on, ga|t and ag|||ty - two or
three t|mes per week. How come?
Because many experts now be||eve that
the |ncreas|ng rate of |njury among the
e|der|y, not to ment|on the preva|ence
of pa|n among seasoned ath|etes, stems
from a |ack of funct|ona| f|tness. O|asses
that focus on deve|op|ng who|e-body
awareness and |mprov|ng natura|
movements w||| he|p you to bu||d |ong-term
strength and stab|||ty, mean|ng you`re more
||ke|y to s|destep those n|gg||ng a||ments.
'You can def|n|te|y expect to
see a surge |n th|s type of
workout,` adds Scr|vener.
'Bodywe|ght tra|n|ng |s a|ready
the second most popu|ar trend
|n the f|tness |ndustry for 2014,
accord|ng to the AOSM, and an|ma|
workouts are cha||eng|ng and fun!`
VH/T /RE THE RENEFl TS?
Ever seen a chubby monkey? No, we
haven`t e|ther - that`s because pr|m|t|ve
an|ma|s are a|ways on the move, us|ng
major musc|e groups to c||mb, jump,
sw|ng, spr|nt and ro||. And you can scu|pt
a s||mmer body, too, by do|ng pr|ma|
moves and f|rm|ng up a|| over. 'Th|s type
of tra|n|ng |s perfect for modern ||v|ng,`
says He|berg. 'lt`s a card|o workout that
doesn`t requ|re cover|ng |ots of m||es, p|us
|t burns body fat |n a short t|me because
the exerc|ses use mu|t|p|e musc|e groups
together. The |ow-|mpact movements can
be done by peop|e of a|| ages and ab|||t|es,
yet |t pushes everyone and |s guaranteed
to ra|se your heart rate, no matter how
f|t you are.`
ln case you`re st||| not conv|nced, a
wea|th of sc|ent|f|c ev|dence conf|rms the
format of an an|ma| workout - short bursts
of fu||-body exerc|ses - w||| overhau| your
f|tness. Research |n the (WWSPLK 7O`ZPVSVN`
5\[YP[PVU HUK 4L[HIVSPZT journa|, for
|nstance, shows that 20-second |nterva|s
of bodywe|ght exerc|ses (burpees, jump|ng
jacks, mounta|n c||mbers and squats}
boasts better muscu|ar endurance rewards
than 30 m|nutes of treadm||| runn|ng. So
why not g|ve your body a new cha||enge?
Just be prepared to ache |n ways you
d|dn`t dream poss|b|e - and try not to hum
the words to ;OL 1\UNSL )VVR`s 'l wanna
be ||ke you` as you g|ve |t a go!
'I/s o juu ouJ vor/cJ vorlou/ /bo/
bu/lJs s/rcuq/b ovcr //uc.
/- ed|tor|a| ass|stant, Becky F|etcher, hopped, craw|ed and scramb|ed
her way to tota|-body f|tness at TRAlN`s An|ma| F|ow c|ass
'Th natural' mcvmnts, ircnically, l vry unnatural at irst!
Luckily, it's nct tcc tcugh tc gt tc grips with, as th wcrkcut
rvclvs arcuno thr main pcsiticns: th /p, th Rast ano
th Crab, all c which ar cn all-curs. /s l mcvo tc varicus
pcsiticns, l ccnncto tc my ccr ano uso oirnt muscl
grcups tc kp m balanco ano cc-croinato it was tcughr
than l xpcto ano l lt my muscls wcrking haro (ano my
wrists gtting a littl scr). lt ls as i it wculo bccst lxibility
in th sam way ycga ocs, as th strtchs sm tc ccvr vry
inch c ycur bcoy. lt's a un, vario wcrkcut that nc ocubt builos
strngth cvr tim. Us this class tc supplmnt ycur gym
rcutin ano kp in|uris at bay.'
kk RE/R CR/VL
EYZd Wf]]S`Uj ViVcTZdV
Wc`^ Kff XVed R]] j`fc
[`Z_ed ^`gZ_X R_U
decV_XeYV_d eYV e`a `W j`fc SRT\
R_U dY`f]UVcd
Frcm stanoing, bno ocwn sc ycur
wight is cn th balls c ycur t
ano ycur hanos. Vith ycur lgs ano
arms slightly bnt, walk crwaros
cn all curs. Rpat th mcvmnt
gcing backwaros. Rais ycur hips
highr tc mak it haror.
kk SCORPlON RE/CH
EYZd 2_Z^R] 7]`h ^`gV
Zd XcVRe W`c j`fc RSd
R_U faaVc S`Uj
Start in th prss-up pcsiticn.
Rno ycur right kn tc bring ycur
right lg unor ycur bcoy, thn
kick th hl up ano slightly
crwaros cvr ycur back lik a
sccrpicn's tail. Kp ycur cthr
cct ano bcth hanos cn th
grcuno, suppcrting ycur wight.
Hclo cr O sccnos ano swap lgs.
kk lGU/N/
EYZd Zd R dZX_RefcV ^`gV
Re Kff h`c\Z_X R]]
^R[`c ^fdT]V Xc`fad
Frcm a prss-up pcsiticn, mcv
ycur lt hano crwaro ano ycur
right cct crwaro ano slightly cut
tc th sio, bnoing ycur kn
cutwaros tcc. Thn bno ycur
arms sc ycu'r in th lcwr prss-
up pcsiticn. /s ycu ccm up rcm
th prss-up, mcv ycur right hano
crwaros ano lit ano bno ycur
lt lg with th kn acing
cutwaros, rpating th mcv.
Ccntinu th sunc, mcving
crwaros as ycu gc.
kk L/TER/L
TR/VELLlNG /PE
2 ]`hVcS`Uj
^fdT]VSfc_Vc Wc`^
2_Z^R] 7]`h
Sit cn ycur haunchs, plac bcth
hanos cn th grcuno slightly in
rcnt c ycu tc ycur right. Transr
ycur wight tc ycur hanos ano
|ump ycur lgs acrcss sc thy'r
bhino ycur hanos. Rpat, mcving
sioways, thn switch oircticns.
GlVE lT / GO!
Hr ar a w c cur avcurit
mcvs tc try at hcm.
l TRlED lT
'Ycu'll bccst
caroic nouranc,
burn ccols c
calcris ano
hav lcts c un'
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|ea|t|&||toess 9
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Cramping, nausea, a racing
heart, fatigue - the body goes
crazy when you work out in
the heat. But when you're excited
about summer workouts, it's easy to
forget how hard hot-weather training
can be. Posoaron in tno 2011 |ournal
&YQFSJNFOUBM 1IZTJPMPHZ snows oyolists
aro a wnopping ivo minutos slowor
ovor 40K wnon oxoroising in 35C noat
oomparod to podalling in 20C. And
it's not |ust porormanoo tnat suors
working out in noat and numidity
oan bo dangorous too. Your noart rato
risos as your body strugglos to oroato
porspiration and dolivor blood to tno
skin so it oan disporso noat into tno air.
Your noart's also trying to koop blood
lowing to tno musolos and you oould bo
risking donydration. But rosoaron rom
tno Univorsity o Orogon snows tnat, i
you know now, oxoroising in tno noat oan
boost your oool-woatnor porormanoo by
up to sovon por oont. Poad on to loarn now
to bonoit rom not-woatnor workouts.

Ycu bccm
ohyorato whn
th amcunt c luio
ycu lcs xcos th
amcunt c liuio
ycu tak in.
4 SM/RT STR/TEGlES
Kp ycur cccl in th hat with
ths tcp tips

Timing ccunts ocn't gt ycur


swat cn ouring th hcttst part
c th oay. Th sun is supr-hct at
miooay, sc cpt cr arly mcrning cr
vning sssicns.
2
Drss wisly ycu'll swat
mcr in havy cr oark-cclcuro
clcthing. Var light ano bright
swat-wicking itms, instao.
3
/lways acclimatis i ycu'r
in sunnir clims, oc slcw ano
shcrt hct-wathr wcrkcuts. lt taks
arcuno O-4 oays cr ycur bcoy tc
ao|ust tc a nw climat.
4
R snsibl ling oizzy, sick,
wak cr ccnuso? Ths ar all
signs c a hat-rlato illnss. Spct
thm arly ano stcp xrcising i ycu
l unccmcrtabl.
REFORE EXERCl SE
Oid you know around 60 por oont o us
don't tnink about now nydratod wo aro
booro working out? n aot, aooording
to Tno Natural Hydration Counoil, tno
ma|ority o pooplo don't ovor oonsidor
tno nogativo ooots o donydration
tnat's roduood porormanoo, nausoa,
oollapsing or worso, by tno way. Laok
o luid is ono o tno ma|or aotors
inluonoing a poor sossion, and as littlo
as two por oont donydration oan roduoo
porormanoo by 10-20 por oont. Tno
answor? Go into ovory sossion ully
nydratod by looking or signs you nood
to drink moro dark-oolourod urino,
bad broatn and blaok oirolos undor your
oyos. Tno Amorioan Collogo o Sports
Modioino (ACSM) rooommonds you drink
around 500ml o wator at loast our nours
booro oxoroiso and 200-300ml o wator
10-15 minutos booro. As swoat also
oontains somo salt (sodium), sip a pro-
workout drink oontaining olootrolyto salts.
DURl NG EXERCl SE
Oon't ool liko drinking during your
workout? noar you Exoroising roally
nard or or a long timo oan not only
suppross tnirst, but also distraot you rom
oonsuming wator, so you nood a luid
stratogy. Soionoo snows tnat sipping
olootrolyto drinks (tnoso witn salt in)
oan nolp to stimulato tnirst and inoroaso
your luid oonsumption. Tno ACSM
suggosts drinking 80-200ml o sports
drink (ono tnat oontains oarbonydrato
and olootrolytos) ovory 15-20 minutos
wnon oxoroising or moro tnan an nour.
Oon't guzzlo down too muon, nowovor.
Swoat lossos vary groatly rom porson to
porson body woignt, aotivity oioionoy
and gondor play a rolo and oxoossivo
nydration oan load to nyponatraomia
(intoxioation by too muon wator). As
a rulo o tnumb, tno ACSM suggosts
drinking a maximum o ono litro o
luid por nour.
/FTER EXERCl SE
Want to go into your noxt sossion
nydratod? Tnon ronydrato ator oaon
workout. Posoaron snows tnat most
oompotitivo atnlotos roplaoo loss tnan
50 por oont o tnoir luid lossos ator
oxoroising, so a post-sossion nydration
stratogy is oruoial. Work out your swoat
rato by woigning yoursol irst tning
in tno morning and immodiatoly ator
oxoroising. Subtraot your woignt ator
oxoroiso rom your woignt booro any
woignt loss is probably luid loss. Orink
600-700ml o wator or ovory nal kilo (or
pound) lost witnin two nours o oxoroiso.

2OHcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
To engage your
core to the max,
scoop your be||y button
|n towards your sp|ne.
Don`t forget to
breathe!
Stanoing ccr stabilisaticn
CVad: 2O (O ach sio)
H`c\d+ Ccr, arms
Stanoing with ycur t hip-wioth
apart ano ccr ngago, us bcth
hanos tc hclo a oumbbll straight
cut in rcnt c ycur chst (/).
Slcwly rctat ycur arms tc th lt
as ar as ycu can, twisting ycur tcrsc a
littl. Paus, thn rctat tc th right (R).
2
3
Ecj eYVdV bfZT\ dZ^a]V ^`gVd R_U
j`f|]] d``_ SV UjZ_X e` hVRc R SZ\Z_Z
O
405<;,
;65,<7
TRlM YOUR
TUMMY!

Hcol/bIi/ocss 2
/om fitvss
Tc tcuchs
CVad: O
H`c\d+ Ccr ano abs
Li cn ycur back cn th lccr.
Rais ycur arms oirctly abcv
ycur chst, hcloing a oumbbll
with bcth hanos.
Vithcut liting ycur hips rcm
th grcuno, rais ycur lgs (/),
thn us ycur abs tc slcwly curl
ycur shculors c th grcuno
(R), bringing ycur hanos tcwaros
ycur tcs.
Slcwly lcwr ycur shculors
tc th grcuno ano paus at th
starting pcint.
Russian twists
CVad: 5
H`c\d+ Ccr, gluts, lcwr ano uppr back
Sit cn th lccr with ycur kns bnt ano t
crcsso, grasping cn oumbbll in bcth hanos
in rcnt c ycu.
Engag ycur abocminals ano lan ycur uppr
bcoy back, sc it's at a 45 angl tc th lccr.
Lit ycur t c th lccr.
Kping ycur ccus cn th oumbbll, ano spin
straight, twist ycur tcrsc tc th right (/), thn tc
th lt (R).
Rturn tc th start pcsiticn.
Plank pull-thrcugh
CVad: 2O (O ach sio)
H`c\d+ Ccr, abs, shculors
ano uppr back
Start in a ull plank pcsiticn with
a oumbbll cn th lccr |ust tc th
cutsio c ycur right hano.
Engag ycur abs tc kp ycur
tcrsc staoy ano rach ycur lt
arm unor ycur right tc grab th
oumbbll (/).
Pull th oumbbll acrcss th
lccr tc th lt sio c ycur bcoy
(R), rlasing it |ust cutsio ycur
lt arm, thn rturn tc plank.
Rpat th mcv cn th
cthr sio.
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HOT TlP: VORK YOUR PELVlC FLOOR MUSCLES lM/GlNE YOU'RE STOPPlNG YOURSELF VEElNG
2
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#%Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
Il you`re havlng trouble
sleeplng, relnstate
evenlng carbs. n
ustrallan study
shoved eatlng rlce lor
supper partlcularly
helped those vho have
problems lalllng asleep.
Try making antipasti-style roast veg.
You can stir it through pasta, pop it
on pizzas or add it to salads. One
tablespoon is about 45 calories.
4,;/6+
Z Put your oven on its highest heat
setting and line a large baking tray
with foil.
Z Chop one red pepper, one yellow
pepper, one courgette (approx.
175gj and one medium red onion.
Z Place on the baking tray, and,
using your hands, coat with 2 tbsp
olive oil, 1 tsp honey and a good
sprinkle of herbs and black pepper.
Z Pop the baking tray into the hot
oven, leave for about 5-8 minutes
then switch off and leave until the
oven is cool (overnight is perfectj.
Z Slide the veg off the foil and use
immediately or pop into an airtight
container in the fridge.
Ve`ve all plcled up lood that`s been
spllt on the lloor and eaten lt, but
does the `three-second rule` vorl?
Mlcroblologlst Or Cutler lrom
ueen Mary Unlverslty ol London
tested the theory. He dropped pleces
ol plzza, apple and buttered toast on
dlllerent surlaces artlllclally loaded
vlth L. coll and lound that, even
lmmedlately, all three loods vere
badly contamlnated.
Vhlle you`d be unlucly to drop
lood just vhere there`s lots ol
harmlul bacterla, and occaslonally
eatlng lood that`s brlelly dropped
lsn`t lllely to male you slcl, thlnl
tvlce ll lt landed next to the cat lltter,
lor example. he only vay to be sure
you`re completely sale ls, ol course,
to throv the lood avay.
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Ouench your th|rst w|th spr|ng water
|nfused w|th Japanese fru|ts and
botan|ca|s. Koj| dr|nks
are |ow sugar and |ess
than 50 ca|or|es per
bott|e, w|th no art|f|c|a|
sweeteners or
add|t|ves. From
1.50 a bott|e;
koj|dr|nks.com.
8<0*2
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'Your diet is
like a bank
account. lf
you want
chocolate
cake for
breakfast,
that's what
you should
have. Then
for lunch,
have a salad.'
Bethenny Franke|
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180O oven for 15-20 m|nutes. Pee| after
cook|ng. You cou|d a|so pee| and th|n|y
s||ce or grate raw beetroot, dress w|th
o||ve o|| and |emon ju|ce
then scatter w|th goat`s
cheese and wa|nuts.
BROADBEANS
>O` [OL`YL ZV
U\[YP[PV\Z: They`re a
good source of fo|ate and ant|ox|dant
v|tam|ns A and O. The comb|nat|on of f|bre
and prote|n he|ps regu|ate b|ood sugar.
/V^ [V LH[! Serve raw out of the pod as
a hea|thy n|bb|e w|th dr|nks. Or pod them,
bo|| for two m|nutes, refresh |n co|d water,
n|p open the bean and squeeze out the
tender |ns|de. Scatter over s||ces of r|pe
tomato and torn m|nt |eaves, season
and dr|zz|e w|th o||ve o||.
BERRIES
>O` [OL`YL ZV U\[YP[PV\Z! Berr|es
are r|ch |n v|tam|ns O and E, fo|ate and
f|bre, and summer |s the t|me to stock
up. A|| var|et|es are packed w|th
ant|ox|dant phytonutr|ents.
/V^ [V LH[! For the best nutr|t|ona| punch,
eat berr|es raw. Try berry shortbread mess
- add a handfu| of berr|es to a bow| and
gent|y crush, then m|x |n a tab|espoon of
fat-free Greek yoghurt and a crumb|ed
shortbread f|nger.
PLUMS
>O` [OL`YL ZV U\[YP[PV\Z! A good source
of f|bre and v|tam|ns A and O, p|ums a|so
conta|n tryptophan, wh|ch he|ps your bra|n
produce the fee|-good neurotransm|tter,
seroton|n. The p|gments |n p|ums conta|n
benef|c|a| ant|ox|dant phytonutr|ents.
/V^ [V LH[! Great as they come, or
s||ce and add to sa|ads. Ha|ve, stone,
spr|nk|e w|th a ||tt|e sugar, gr||| and
serve w|th creme fraiche. Or ha|ve
and stone, top w|th a ||tt|e goat`s
cheese and gr|||, then serve on
toasted sourdough. To make a p|um
sa|sa, chop and m|x w|th a ||tt|e f|ne|y
chopped red on|on, tomato, o||ve o||
and c|der v|negar.
6
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best of what`s |n season w|th s|mp|e
serv|ng |deas you can enjoy |n super-fast
t|me w|th m|n|mum effort.
GLOBEARTICHOKE
>O` P[Z ZV U\[YP[PV\Z: Th|s |s one of the
most ant|ox|dant-r|ch vegetab|es. lt`s a
good source of f|bre, fo|ate, v|tam|n K and
m|nera|s, |nc|ud|ng e|ectro|ytes magnes|um
and potass|um, wh|ch regu|ate nerve and
musc|e funct|on.
/V^ [V LH[: You eat the bud of the
undeve|oped art|choke f|ower. The 'choke`
|s the |ned|b|e centre made of t|ght|y
packed ha|rs. To prepare the vegetab|e,
cut off the sta|k and po|nted top. Scoop
out the 'choke` w|th a spoon and d|scard.
P|ace the art|choke |n water w|th |emon
ju|ce to stop |t d|sco|our|ng. Then bo|| or
steam for 30-40 m|nutes (the |eaves come
out eas||y when they`re done}. To eat, pu||
out a |eaf and d|p |nto a m|xture of o||ve o||
and |emon ju|ce or ba|sam|c v|negar. Draw
each |eaf through your teeth to remove the
f|esh, d|scard|ng tough b|ts.
BEETROOT
>O` P[Z ZV U\[YP[PV\Z Phytonutr|ents
ca||ed beta|a|ns, found |n beetroot`s
p|gment, g|ve th|s vegetab|e |ts |egendary
nutr|t|ona| status. lt`s a|so an exce||ent
source of fo|ates, wh|ch support ce||
product|on and the nervous system and
are |mportant |n foeta| deve|opment; p|us
potass|um, wh|ch |s good for b|ood, and
copper, to he|p the body make co||agen.
/V^ [V LH[! Buy bunches of sma||
beetroots - they`re tast|er and more
nutr|t|ous than pre-cooked packs and the
|eaves can be used ||ke sp|nach. S|mp|y
top and ta|| the beetroots, then bo|| or
steam who|e for 15-25 m|nutes, coo|, pee|
and add to sa|ads. They`re a|so exce||ent
roasted who|e (or quartered |f |arge} |n a
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MACKEREL
>O` P[Z ZV U\[YP[PV\Z! Th|s o||y f|sh |s
benef|c|a| for heart and cogn|t|ve hea|th
due to |ts omega 3 fatty
ac|ds and v|tam|n D. lt`s
a|so a good source of
se|en|um and B12.
/V^ [V LH[! Fresh
mackera| f|||ets are
versat||e, great va|ue and
|dea| for cook|ng who|e on the BBO. D|p
a mackere| f|||et |n seasoned f|our, cook
|n a nonst|ck pan sk|n-s|de down for three
to four m|nutes, then turn and cook the
f|esh s|de for one m|nute. Try season|ngs
such as Oh|nese f|ve-sp|ce powder or curry
paste. Or s|mp|y serve w|th |emon ju|ce
and b|ack pepper.
CRAB
>O` P[Z ZV U\[YP[PV\Z! Orab |s a good
source of prote|n and |s packed w|th
v|tam|ns and m|nera|s |nc|ud|ng ant|ox|dant
se|en|um, and z|nc, wh|ch he|ps the body
process carbohydrate, prote|n and fat.
Orab conta|ns omega-3 fats and v|tam|n
B2, wh|ch keeps your eyes and sk|n
hea|thy, p|us copper to bu||d b|ood ce||s.
/V^ [V LH[! Dressed crabs are w|de|y
ava||ab|e. Just scoop out the meat and m|x
w|th a good squeeze of |emon ju|ce, a
dessertspoon of natura| yoghurt and b|ack
pepper and eat w|th sa|ad. Make crab
pasta w|th f|ne|y chopped ch||||, grated
|emon zest and ju|ce,
gar||c and f|ne|y
chopped pars|ey
tossed |nto hot
spaghett|
w|th a dr|zz|e
of o||ve o||.
)
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Hcol/bIi/ocss 29

InJion summer
ROCKET
Th pppry la
is a rich scurc
c anticxioant
phytcchmicals, clic
acio ano vitamins /
(gcco cr y halth),
anticxioant C, ano K
which bccsts bcn
ano brain halth.
@
/LMONDS
/ hanoul c almcnos
prcvios an ighth
c ycur oaily prctin
ruirmnt. Ths
nrgy-packo nuts
ar a grat scurc c
hart-halthy atty
acios, ibr, vitamin E
ano calcium.
@
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This haoy spic
crs imprssiv
halth bnits. Rich
in ircn ano anticxioant
vitamins, it's thcught
tc hlp as oigsticn,
imprcv insulin
snsitivity ano vn
ight cancr.
97 Tl PS
/ROM/Tl C CHl CKEN S/L/D
Preparation time. 10 minutes
Serves. 2
200g cooked roasted
chicken, shredded
1 |arge carrot, grated (170g}
20g toasted f|aked a|monds
20g su|tanas
2 handfu|s watercress, rocket and
spinach sa|ad bag (75g}
tsp cumin seeds
tsp coriander seeds
3 tbsp fat-free natura| yoghurt
1 tbsp chopped mint
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Try this high-protein
chicken salad, created
by actress and cook
Nadia Sawalha

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lt`s |mportant to make sure you have
a barbecue to su|t the number you`re
cook|ng for - a teeny d|sposab|e |sn`t go|ng
to cut |t |f you`re cook|ng for s|x. lf you`re
not sure your barbecue |s up to the job,
pre-cook food |n a convent|ona| oven and
f|n|sh off over the coa|s for that chargr|||ed
f|avour. Transfer any part|a||y cooked foods
to the barbecue stra|ght away though;
otherw|se the r|sk of food po|son|ng
actua||y |ncreases. Wa|t for the barbecue
coa|s to be covered w|th a ||ght |ayer
of grey ash before you start cook|ng,
otherw|se you r|sk b|g f|ames a|ong w|th
burnt outs|des and uncooked m|dd|es.
Damp down any f|are-ups w|th a ||tt|e spray
of water from a c|ean garden sprayer.
EH@ D6ED @7 E@?8D
You`d never put raw and cooked food
together on the same p|ate, but many
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peop|e use the same pa|r of tongs for a||
stages of cook|ng barbecued food. Keep
|t safe w|th one pa|r for putt|ng uncooked
food on the barbecue and a separate pa|r
for tak|ng cooked food off.
A: A: ?8 9@E 2==
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Barbecued food may |ook we|| cooked
when |t |sn`t. Make sure by cutt|ng |nto the
meat and check|ng that |t`s steam|ng hot
a|| the way through. The |ns|des of ch|cken,
sausages and burgers shou|dn`t be p|nk
and any ju|ces shou|d run c|ear. You
cou|d use a meat thermometer to re||ab|y
ensure food has reached a safe |nterna|
temperature. Pou|try p|eces shou|d ach|eve
a temperature of 80-85O near the bone,
and ch|cken breasts 75-80O. Hamburgers
shou|d reach 70O and stay at that
temperature for at |east two m|nutes. Beef
and |amb can be cooked to 60-65O, but
pork chops need to reach at |east 70O.
5@?| E =62G6 7@@5
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At p|cn|cs and summer recept|ons, many
food-po|son|ng |nc|dents are re|ated to
poor temperature f|uctuat|ons and food
be|ng |eft out too |ong. Both hot and
ch|||ed foods that become |ukewarm
and stay at th|s temperature too |ong
can breed |arge numbers of the harmfu|
bacter|a that make peop|e s|ck. To
prevent |||ness, a|| food shou|d be eaten
or refr|gerated w|th|n two hours max|mum:
|n very warm weather (30O and above}
w|th|n one hour, as bacter|a can doub|e
every 20 m|nutes. ldea||y, stand food
conta|ners on crushed |ce.
<66A 7=: 6D 2H2J
F||es can carry d|sease, so a|m to keep
food covered as much as pract|ca||y
poss|b|e. A good way to keep f|y|ng
bugs away |s to burn c|trone||a cand|es.
lnsects d|s||ke the |emony sme|| of th|s
essent|a| o|| and tend to keep the|r
d|stance. lf f||es or other |nsects do
|and on food, d|scard the port|on
they contam|nate.
P
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Amanda Hamilton is a nutritionist, health expert and
author of three wellbeing books, who regularly features
on BBC television and radio, Daybreak and UKTv.
She's the founder and director of a retreat company.
See amandahamilton.co.uk

``
THEBUGS TOKEEPATBAY
CAMPYLOBACTER
Likcly anurcc: Undercooked ouIfry.
SympInma: Diarrhoea, vomifing, sfomach
crams, fever (u fo five days incubafion).
PrcvcnI iI: Cook chickenfhoroughIy unfiI
fhe juices runcIear.
E.COLI
Likcly anurcc: Meaf, offenminced beef.
SympInma: BIoody diarrhoea and sfomach
crams; somefimes severe anaemia and
kidney faiIure (24- fo 72-hour incubafion).
PrcvcnI iI: Cook burgers so no inkness
remains infhe middIe.
SALMONELLA
Likcly anurcc: Chickenand ofher meafs.
SympInma: Diarrhoea, fever, sfomach
crams and vomifing couId hif wifhin
I2 fo 72 hours.
PrcvcnI iI: HandIe meaf carefuIIy and cook
if fhoroughIy.

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=F?49
'l usually eat lunch at
midday, and it's always
a protein- and fat-based
meal. At the moment,
l can't get enough of
scrambled eggs. l usually
use two to three eggs.
l add half an avocado
and a drizzle of balsamic
dressing. Delicious!'
8@E@ D?24<D
'I have a handfu| of
a|monds ready if I fee|
peckish. They're a great
source of energy, fibre
and essentia| fats. I a|so
|ove soya yoghurt with
b|ueberries and seeds. I
aim to break up my main
mea|s by having two to
three snacks per day.'
3C62<72DE
'It's rea||y important for
me to start my day with
the right food to ensure
that I have enough
energy to keep me
going. I a|ways try to
eat my dai|y portion
of carbohydrate in the
morning, so my favourite
breakfast is Bircher
mues|i topped with
grated app|e, su|tanas
and a sprink|ing of mixed
seeds. I norma||y soak
my oats overnight in
app|e [uice or coconut
water so they're rea||y
creamy - p|us soaking
them a|so makes them
much easier to digest!
Then I wash it down with
a g|ass of hot water
and |emon.'
3V\PZL /HaLS
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'l drink around 1.5 litres of
water a day. While l'm
training, l'll have a sports
drink for added energy
and to replace salts l've
lost through sweating.
At home in the evening, l
drink green or herbal tea
- jasmine is my favourite.'
>FDE92G6D
'Top of the list is soya
milk. l suffer from colitis
and, since l've been
drinking it, my symptoms
have dramatically
decreased. l also love
kale - it's very versatile.
Beetroot and blueberries
are also in my top five,
as they're filled
with antioxidants.'
'As an elite athlete, Louise understands the importance of nutrition
and its effect on performance. Her diet is super healthy. Muesli, a
good source of low-Gl carbs, is an excellent breakfast. Scrambled
eggs are a good protein-rich lunch. Protein will help keep her
energised through the afternoon - but as a change, she could try
some poached salmon or prawns. ln the evening, l'd recommend
protein with small portion of low-Gl carbs - such as brown rice or
quinoa. Carbs encourage the brain to make the neurotransmitter
serotonin, which will help her relax. One cheat meal a week is fine
- as her diet is balanced and healthy, it's not a problem.'
*
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'I tend to eat at around
8pm after training. I |ove
cooking, so it's [ust a
question of what protein
to have. Current|y, I |ove
marinated chicken wings
on a ka|e, tomato,
avocado and wa|nut
sa|ad. I marinate the
chicken in paprika to give
it a smoky f|avour.'
EC62ED
'I a||ow myse|f one cheat
mea| per week - either a
starter, main course or
dessert. My gui|ty
p|easures are sweet
potato fries and sticky
toffee pudding - never
together though!'

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St||| ||tt|e-known here, Amer|ca`s DASH
(D|etary Approaches to Stop Hypertens|on}
eat|ng p|an has been rated best overa||
d|et for seven years runn|ng by <: 5L^Z
HUK >VYSK 9LWVY[.
Oreated by Amer|ca`s Nat|ona| Heart,
|ung and B|ood lnst|tute (NH|Bl}, DASH
was or|g|na||y des|gned to |ower b|ood
pressure, so the p|an doesn`t g|ve a huge
we|ght-|oss boast. However, there are
reduced-ca|or|e (1,200-1,600} vers|ons,
wh|ch w||| he|p you |ose a sens|b|e 1-2|bs
a week - and |ook after your arter|es, too!
The DASH prem|se |s stra|ghtforward
- you eat an unprocessed d|et that`s |ow
|n sa|t and r|ch |n potass|um, ca|c|um,
prote|n and f|bre (th|nk |ots of fru|t and
vegetab|es, p|us |ow-fat da|ry, who|e
gra|ns, |ean meat and f|sh}. There`s some
work |nvo|ved prepar|ng hea|thy mea|s
and mak|ng sure you eat
everyth|ng |n the r|ght
proport|ons, but the
bonus |s that |t`s no
nonsense and rea||y
works. Better st|||, the
|nformat|on on the d|et
|s free on the webs|te.
E96 52D9 5: 6E
vervelght men may
be more lllely to lather
a chlld vlth autlsm, a
Morveglan study lound.
he rlsl ol a chlld
developlng autlsm
or sperger`s
syndrome vas
doubled ll the
lather vas obese
rather than ln
the normal
velght range.
'l represent more the
healthy, happy, curvy,
strong woman. And
that sounds much
healthier to me than
being 80 pounds and
skinny as a bean.'
Heidi Klum
46=63C:EJ
BF@E6
{ {
5: 6E C6G: 6H
?@E63@@<

EYV ]ReVde RUgZTV `_ deRjZ_X d]Z^


At a minuscu|e 25 ca|ories
per pack, Bibigo's Crispy
Seaweed Snacks (in Wasabi
and Korean BBQ f|avours}
have a satisfying|y
savoury crunch and
are a perfect between-
mea| nibb|e. Find them
in Tesco at 1.70 for
three 5g packets.
D<: ??J D?24<
It`s prlme season lor Brltlsh
vatercress and, vlth lots ol llavour
but barely any calorles, the peppery
green ls a great lood to eat ll you`re
trylng to lose velght. Gram lor gram,
vatercress contalns more calclum
than mlll, more vltamln C than
oranges, more lron than splnach and
more vltamln L than broccoll.
Mot sure hov to use lt ll lt`s not
ln a salad? Llz Hurley once halled
vatercress soup as her velght-loss
secret, at just oo calorles per bovl.
ry the reclpe at vatercress.co.ul.
r vllt chopped vatercress and a
small drlzzle ol oll through pasta as a
llghter alternatlve to pesto. You could
also add the punchy green leaves to
perl up an omelette or scrambled
egg and male a lllllng, hlgh-proteln,
lov-carb meal.
Wonderfu|
watercress

ll Mester 7reIners
queIIjy wIth the
beIIej, ettItude end
dIscIIIne te
stend eut.
8eceuse they
understend,
In erder te echIeve
mere... they heve te
be mere.
wc gnlc passcn.
wc brcalhc fc nlc cducalcn.
wc makc carnng casy,
fun and mcmcrabc.
wc lcuch lhc vcs cf cvcry sludcnl,
and n lurn cmpcwcr lhcm lc lcuch
lhcusands mcrc.
wc makc lranng wlh LlF...
Ak XPklkC.
e juture werth
gettIng excIted ebeut...
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Call eur dedicated careers team teday and hnd eut
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LlLLLhSALL IATlUIAL SPUkTS CLITkL
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8
qy epqq eej
www.eIjerseneItreInerceurses.ce.uk


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=2E6DE ?6HD @ >:?5 2?5 3@5J @ 6IA6CE 25G:46


HEA|THY
W|th the po||en season |n fu||
sw|ng, around a f|fth of you are
probab|y read|ng th|s w|th runny
noses and sore eyes. Wh||e there
|sn`t a cure for hay fever, you can
reduce the sever|ty. The Amer|can
Oo||ege of A||ergy, Asthma and
lmmuno|ogy recent|y found that
a||ev|at|ng stress m|ght prevent hay
fever f|are-ups. Ana|ys|ng a|most
200 pat|ents over three months,
they found the 'stressed` group
recorded more |nc|dents of |rr|tat|on
than those who were more re|axed.
Stop
sneezinq

/a/t/ vis
$)Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
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h, jet lag - the annoylng slde-ellect ol a
long-haul hollday. But maybe not lor much
longer. Mathematlclans have lound shortcuts
that can help travellers snap thelr lnternal
clocls to nev tlme zones as elllclently as
posslble. Researchers at the Unlverslty ol
Mlchlgan have developed Lntraln, a nev
`body hacl` app, vhlch should soon be
avallable and alms to synchronlse clrcadlan
rhythms vlth the outslde hour. he app vlll
oller custom schedules ol llght exposure,
dependlng on your ltlnerary and vlll adjust
ll you mlssed your allotted `darlness` tlme.
46=63C:EJ
BF@E6
'ln the past, l was
a runner and kick-
boxer. l also did
weight training. These
days, l do Pilates,
yoga and a lot of
walking - now, it's
about feeling good
rather than
looking good.'
Gwen Stefani
{ {
A waft of rosemary can boost your
memory, conf|rms a study from
the n|vers|ty of Northumbr|a. The
aroma may he|p you remember
events and comp|ete tasks at
part|cu|ar t|mes, so have |t to hand
|f you have an exam |oom|ng or
need to f|n|sh a b|g project. Try ||z
Ear|e Euca|yptus and Rosemary
Oand|e, 32 for 220g (||zear|e.com}.
D92CA D46?E
1. FEEL HAPPIER
Researchers from the n|vers|ty
of Kent found mus|c perce|ved
to be 'beaut|fu| but sad` can
actua||y stop you fee||ng b|ue.
ADD TO YOUR PLAYLIST:
Ade|e - 5omeo|e |||e Yo0.
2. HELP YOU STUDY
Research from Spot|fy found
peop|e perform better |f they
||sten to mus|c wh||e they
study, but the beats per
m|nute (BPM} depend on the
subject you`re read|ng about.
ADD TO YOUR PLAYLIST:
Maths (60-70 BPM}: try
Beethoven - F0| E||se.
Science, Humanities and
Languages (50-80 BPM}: try
Just|n T|mber|ake - /|||o|s.
English, Drama and Art
(emot|ve rock and pop mus|c}:
try Ro|||ng Stones - (| Ca|'|
Ge| ^o 5a||s/ac||o|.
3. BOOST HEART HEALTH
||sten|ng to your most-|oved
songs |s good for your heart,
revea|s research pub||shed |n
the journa| E0|ooea| 5oc|e|,
o/ Ca|d|o|o,. lf you exerc|se,
|t becomes even more effect|ve.
ADD TO YOUR PLAYLIST:
Your favour|te song!
>FD:4E@
J@FC 62CD
To celebrate World Music Day
on June 21, here are three
reasons to turn up your stereo.
?@E63@@<

J`fc ^Z_U R_U S`Uj Z_ eYV _Vhd


In a study publlshed by the Brltlsh
]ournal ol ccupatlonal herapy, 8 per
cent ol people vlth depresslon
reported leellng happy alter
lnlttlng. Vhy not
have a go?

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22 MiIes 12 Neeks

%!Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
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@? E62> DEFA:5
Angu|ar` |s abroad. R|o de Jane|ro |s
a person. And Sher|ock Ho|mes |nvented
the to||et. Her soundb|tes hogged the
tab|o|d head||nes and soon he|ped
turn the endear|ng Jade |nto a m||||ona|re
med|a star.
EVERYLOSERWINS
Fast-forward 12 years and 'dumb
moments` are now a stap|e |ngred|ent of
every rea||ty or ||ght enterta|nment show.
Bare|y an ep|sode passes
w|thout someone proud|y
d|sp|ay|ng an apparent|y
woefu| |ack of |nte|||gence
or common sense. Anyone
who wants to make |t b|g
on the sma|| screen knows
a s|||y soundb|te or s|x can
go a |ong way. And |f you`re not gett|ng
enough a|r t|me, you can a|ways use soc|a|
med|a to v|e for attent|on |nstead.
'There`s a d|st|nct trend for dumb|ng
down these days - and |t certa|n|y seems
to have some pay-offs for ce|ebr|t|es
who choose to p|ay the game,` says
psycho|og|st Dr Pam Spurr (drpam.co.uk}.
'F|rst off, |t pretty much guarantees co|umn
|nches |f you say or tweet someth|ng
stup|d. But |t a|so means that beh|nd
th|s faade, you can carve out a |ucrat|ve
career, thanks to a|| th|s attent|on on your
dumb ant|cs. There`s a|so an e|ement of
surpr|se when everyone th|nks you`re not
very br|ght, then you do someth|ng ||ke
'drop" a book t|t|e you`ve recent|y read.
lt keeps peop|e |nterested |n th|s conf||ct
|n your persona||ty.`
NOTSOSMART
But what about those of us who aren`t
desperate to front a s|x-part ser|es on
lTv2? Sad|y, there`s ev|dence to suggest
the dumb|ng-down trend |s f|nd|ng |ts way
|nto other areas of the careers market,
and soc|ety |n genera|. Many women fee|
caut|ous about appear|ng too we||-read
or too c|ued-up. Act ||ke you know |t a||
and you may we|| be perce|ved as cocky,
threaten|ng and - wh|sper |t - bor|ng.
Smart g|r|s don`t get ahead. They get put
|n the|r p|ace. Try be|ng eager-to-|earn
and easy-on-the-eye |nstead.
So what`s go|ng on here? 'lt`s part of a
r|s|ng |nequa||ty |n the K,` says persona|
deve|opment spec|a||st Jane O Woods
(chang|ngpeop|e.co.uk}. 'Government cuts
have h|t women - and the|r pay packets -
the most. There`s a d|st|nct move towards
gett|ng women to take a step back, as
often happens |n econom|c recess|ons.
Women are fee||ng pressure to downp|ay
the|r |nte|||gence and assert|veness. To ask
for what you want and th|nk you`re worth
|s st||| a |audab|e qua||ty |n a man, but
def|n|te|y not |n a woman.`
WHATHAS TOCHANGE?
Of course, |nte|||gent women haven`t
sudden|y become |nv|s|b|e. But many
are s|mp|y f|nd|ng |t preferab|e to go
undercover or take another route to the
top. '|ook at what happens to women
who a|r the|r |nte|||gence |n the med|a,`
says Woods. 'l`m th|nk|ng
|n part|cu|ar of c|ass|cs
professor Mary Beard, who
was bas|ca||y to|d she was
too ug|y to be on Tv. l`m
sure her |ncred|b|e |nte||ect
threatened peop|e, so she
had to be put |n her p|ace.`
St|||, there are no w|nners here. Soc|ety
|oses out because true ta|ents stay h|dden.
We no |onger reap a|| the benef|ts of
women`s w|sdom. Pos|t|ve ro|e mode|s
become harder to f|nd. lmprov|ng our
m|nds may u|t|mate|y seem |ess appea||ng.
Even the fu||y pa|d-up ce|ebr|ty members
of Team Stup|d start to suffer |n the
end. 'Some of the press they rece|ve |s
extreme|y negat|ve - more so than they`d
expect,` says Spurr. 'Th|s can |mpact on
the|r se|f esteem and |ead to a|| sorts
of stress-re|ated behav|our.`
The so|ut|on, then, |s to reverse the trend
by embrac|ng |nte|||gence once aga|n.
'Women who suppress the|r |nte|||gence to
su|t someone e|se`s def|n|t|on of fem|n|n|ty
w||| never be comfortab|e |n the|r own sk|ns,`
Woods |ns|sts. 'We need to keep a check
on our own prejud|ces. We must recogn|se
- and change - our automat|c responses
to everyday sex|sm. We shou|d be |oud
and proud about our own |nte|||gence.`
|t|mate|y, |f someone can`t po|nt to Afr|ca
on a map, |t`s not funny: |t`s sad.
' I/ ol l s/or/cJ
v/ / b / bc ro/ bcr
cuJcor/ uq
JoJc GooJy
2
bv|ous|y you cou|d po|nt to
Afr|ca on a map of the wor|d,
but can you |mag|ne you`d ever
be |n a s|tuat|on where you`d
rather pretend you d|dn`t know th|s? lt
sounds a s|||y quest|on, but d|sp|ay|ng an
adequate grasp of the most bas|c genera|
know|edge won`t make you stand out from
the crowd. As soon as you act ||ke you`re
strugg||ng, however, you`re bound to get
not|ced - and may even be rewarded these
days, |t seems.
Take rea||ty Tv stars, for examp|e. The
dumber they appear to be, the br|ghter
star they become. lt`s a trend that can be
traced back to 2002, when the |ate Jade
Goody - a char|smat|c 21-year-o|d from a
troub|ed upbr|ng|ng - shot to fame on )PN
)YV[OLY. Among Jade`s assert|ons? 'East

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0
ost of us th|nk of stress
as a negat|ve, someth|ng
that causes s|eep|ess
n|ghts, anx|ety and sucks
the joy out of ||fe. But not a|| stress |s bad
for you. Psycho|og|sts have |dent|f|ed a
pos|t|ve form, known as eustress. Rather
than creat|ng negat|ve pressure, eustress
keeps you sharp, mot|vated and exc|ted.
Try our qu|z to see |f you`re exper|enc|ng
eustress or p|a|n o|d negat|ve stress.
7,&. $1< 2) 7+( )2//2:,1* 7+$7
$33/< 72 <28 $7 7+( 020(17
(1} l`m |n a new re|at|onsh|p
(2} l`ve had to take on new
respons|b|||t|es at work and l fee| out of
my comfort zone
(3} l never have enough t|me to comp|ete
a|| my tasks at work
(4} l`m be|ng made redundant
(5} l have an |mportant event com|ng up
(for examp|e, gett|ng marr|ed or tra|n|ng
for a marathon}
(6} l`ve recent|y recovered from reject|on
(whether |n a job or re|at|onsh|p}
(7} l`ve moved to a d|fferent town and am
strugg||ng to make new fr|ends
(8} l`m work|ng on some pa|nfu|, deep-
seated |ssues
(9} A c|ose fam||y member |s |||
(10} l`ve started a course l enjoy and
have to work every weekend to keep
up to speed
9@H 5: 5 J@F 5@0
Statements 1, 2, 5, 6, 8 are a|| connected
to eustress, so |f you t|cked any of these,
you`re exper|enc|ng the form of stress
that he|ps you grow, |earn and stay
mot|vated. Somet|mes, eustress can
fee| cha||eng|ng - for examp|e, |f you`re
prepar|ng for someth|ng you fee| nervous
about, are |nsecure at the start of a
re|at|onsh|p or fee| out of your depth |n a
new job. But you`re push|ng yourse|f out
of your comfort zone and d|scover|ng new
capab|||t|es, wh|ch he|ps bu||d conf|dence.
Shy|ng away from cha||enges m|ght make
||fe eas|er, but |t wou|d grow bor|ng, wh|ch
can be stressfu|. So embrace eustress
- ||st the pos|t|ves of a s|tuat|on |f you`re
unsure about |t.
Statements 3, 4, 7, 9, 10, on the other
hand, are ||nked to negat|ve stress, wh|ch
can be detr|menta| to your phys|ca| and
emot|ona| hea|th. 'We typ|ca||y become
stressed when we have more pressure
than we can cope w|th and fee| out of
contro| of ||fe, w|th ||tt|e soc|a| support,`
says stress expert Professor Oary Oooper.
lf you`re too stretched - w|th fam||y
respons|b|||t|es, fr|ends |n need and a
heavy work|oad - you`re very ||ke|y to be
stressed. And, |f you`re go|ng through a
tough t|me you have ||tt|e contro| over -
such as redundancy or fam||y |||ness -
that`s a|so stressfu|.
But the two forms of stress aren`t
comp|ete|y d|st|nct. Eustress can qu|ck|y
become negat|ve |f you have to dea| w|th
mu|t|p|e sources of pressure. Wh||e
study|ng |n your spare t|me can be a
refresh|ng cha||enge, add |n a house move
or re|at|onsh|p sp||t and |t can rap|d|y
become dra|n|ng. ||kew|se, a|though you
may |earn from a reject|on, go|ng through
one after another can fee| too much to
cope w|th.
So what`s the so|ut|on to keep|ng pressure
rev|ta||s|ng, not demora||s|ng? You can`t
a|ways contro| what`s go|ng on |n your ||fe,
but Oooper exp|a|ns there are ways to he|p
prevent over|oad. 'For women, fr|ends are
a major source of stress re||ef, often act|ng
as |nforma| therapy,` he says. 'So pr|or|t|s|ng
t|me w|th fr|ends |s |mportant. A|so, make
t|me for hobb|es that absorb you.` Do
someth|ng that takes your fu|| attent|on,
from b|ogg|ng to sew|ng. Oooper a|so
suggests |ook|ng for joy |n your everyday
||fe - wear your favour|te c|othes or chat to
peop|e on the bus to keep a sunny out|ook.
Wh||e these are |mportant
components of emot|ona|
|nte|||gence, hav|ng a h|gh EO |s
a|so about assert|ng yourse|f and
be|ng ab|e to manage d|ff|cu|t
peop|e and s|tuat|ons, po|nts
out G||| Hasson |n her book
)YPSSPHU[ ,TV[PVUHS 0U[LSSPNLUJL
(Pearson, 10.99}. She exp|a|ns
that assert|ve commun|cat|on
doesn`t a|ways have to |nvo|ve
te|||ng others what you th|nk
- true assert|veness |nvo|ves
understand|ng that shar|ng your
fee||ngs or thoughts |s a cho|ce.
Shou|d you choose to, you |nv|te
others` v|ews and ||sten w|thout
gett|ng caught up |n cr|t|c|sm.

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t's time to bring some Aussie
sunshine to your workout wardrobe!
Austra|ia's award-winning iconic
activewear |abe| Lorna Jane is
offering a specia| 20 per cent discount
for /- readers for one month*,
exc|usive|y on|ine at activeinsty|e.co.uk.
Known for prov|d|ng the perfect m|x
of fash|on and funct|on, |orna Jane
act|vewear |s |nnovat|ve and |nsp|rat|ona|.
W|th c|oth|ng to su|t any workout or act|ve
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sty|es and co|ours w|th patented
performance fabr|cs, |orna Jane |s not
just for the gym, so you can wear |t |n
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whatever you`re do|ng.
'Every garment offers mot|vat|on to get
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fash|on-forward way to ||ve act|ve|y,` says
|orna Jane O|arkson, Founder and Oh|ef
Oreat|ve Off|cer.
lnsp|r|ng women to ||ve the|r best ||fe
through act|ve ||v|ng w|th the mantra,
'Move Nour|sh Be||eve`, |orna Jane has
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|orna Jane |s not s|mp|y a c|oth|ng |abe|;
|t has become a way of ||fe - one that |s
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HOWTOCLAIM
To redeem your discount, visit
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OJON RARE BLEND
INFUSION SHAMPOO,
21, 250m|, o[on.co.uk
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SWELL VOLUMIZING
SHAMPOO, 23, 250m|,
swe||.co.uk
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OHPY ZHUZ ZPSPJVULZ :3: VY
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ORIGINAL & MINERAL
ORIGINAL DETOX
SHAMPOO, 23, 350m|,
se|fridges.com
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Ve love Mougat Maturals nev
Upllltlng and Revlvlng Hand Cream
(Lq lor ooml; nougatlondon.co.ul)
- lt`s lree lromnasty chemlcals and
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'MooGoo's How Now
Brown Cow [15.50, 200g;
moogooskincare.co.uk|
gives you a subtle, gradual
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- Gwyneth Paltrow
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lresh coat ol nall pollsh ls the perlect
llnlsh to a summer lool, but regular
use ol nall pollsh remover contalnlng
acetone can strlp your nalls ol thelr
natural olls. Mov there`s a gentle but
ellectlve alternatlve lrom Fresh
heraples. Contalnlng condltlonlng,
plant-derlved lngredlents, lts Mall Pollsh
Remover Vlpes leep nalls molsturlsed
and are also blodegradable and
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Indlvldually vrapped Matural Mall
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/aaty
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\RX SDFN WRR PXFK DQG FDQ EDUHO\ OLIW
\RXU EXOJLQJ EDJ So what`s the secret?
lt`s a|| |n the preparat|on, say the beauty
pros. P|an ahead and you can pack ||ght
but st||| take your favour|te essent|a|s.
'l save up sachets of favour|te th|ngs -
shampoo, cond|t|oner, body |ot|on - and
then decant other essent|a|s |nto sma||
bott|es,` says Anna-Mar|e So|ow|j, co-
founder of beauty reta||er BeautyMART,
who has spent decades trave|||ng the
wor|d on beauty ass|gnments.
So|ow|j a|so recommends mak|ng some
savvy trave| buys. 'Serums that come |n
||tt|e v|a|s, for g|v|ng sk|n a mo|sture boost,
are great for trave| - my favour|te |s Ooup
D`Ec|at (36, 12 x 1m| ampu|es;
th|s|sbeautymart.com}. Mend||| Organ|c
Euca|yptus Towe|ettes (10, box of 20;
th|s|sbeautymart.com} are another
essent|a|. They`re |nd|v|dua||y wrapped,
cotton-textured and euca|yptus-scented
w|pes that are ant|bacter|a| and coo||ng.
se them to ca|m sunburn, deodor|se
armp|ts and refresh and re|ax |n-f||ght.`
Doub|e-duty your beauty and you`|| save
on space and t|me too. '||p crayons can
p|ay the part of ||pst|ck, ba|m and g|oss
[see oppos|te|, and eye-shadow st|cks can
work as a ||ner and shadow - foo|proof
ways to pa|nt and go,` says So|ow|j. Try
R|mme|`s Scanda|eyes Shadow St|ck
(4.49, Superdrug}.
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bcot/v
(1} Barry M Ge||y H| Sh|ne L|ps,
4.99, barrym.com
Th|s does the job of both ||pst|ck and g|oss,
pack|ng a punch w|th |ong-|ast|ng co|our
and sh|ne. We |ove S|r|us for |ts v|v|d
cer|se shade.
(2} 4711 Eau de Co|ogne Watch Bott|e,
7.50, 25m|, th|s|sbeautymart.com
Th|s c|trus-scented, pocket-s|zed, |con|c
c|ass|c, born over 200 years ago, |s
|nstant|y refresh|ng and |ooks great.
(3} Ph|||p K|ngs|ey One More Day Dry
Shampoo, 6, 50m|, ph|||pk|ngs|ey.co.uk
lf your ha|r tends to fee| ||mp after trave|,
shake |t awake w|th dry shampoo. Th|s new
one from tr|cho|og|st Ph|||p K|ngs|ey won`t
|eave you w|th wh|te-powder marks, and
boosts vo|ume, wh||e absorb|ng sebum,
d|rt and odour.
(4} Optrex Eye Rev|ve Smooth|ng
Ro||-On, 12.99, 12m|, Boots
|ong hau| trave| ca||s for |nstant eye SOS.
Th|s new product from Optrex does the
tr|ck. App|y |t just under your eyes w|th
a ro||er ba|| that re|eases a pept|de to
soothe and smooth away s|gns of
t|redness and age|ng.
(5} Aromatherapy Assoc|ates
Trave| O||s, 33, 4 x 7.5m| bott|es,
spacenk.com
Trave| stra|ns and stresses w||| |nstant|y
wash away as you bathe. The b|ends are
des|gned to re|ax and rev|ve. Pour |nto the
bath or massage |n before your shower.
(6} Lavera Bas|s Sens|t|v M|n| Organ|c
A||-Round Cream, 2, 25m|, pravera.co.uk
ldea| for sens|t|ve sk|ns, thanks to a natura|,
|rr|tant-free formu|a, th|s best-se|||ng
mo|stur|ser on|y needs a sma|| corner of
your bag and |s enr|ched w|th shea butter,
a|mond o|| and organ|c jojoba.
#
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&!|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
ove your finger
away from the
snooze button!
Sorry, night ow|s,
but the news on the
science circuit is
that working out in
the morning |ight is a great way to
[ump-start your fat burners.
Accord|ng to sc|ent|sts from Northwestern
n|vers|ty |n the S, the ear|y morn|ng revs
up fat |oss by tr|gger|ng genes that w||| a|ter
your body c|ock and make your metabo||c
rate soar.'||ght |s the most potent agent to
synchron|se your |nterna| body c|ock that
regu|ates c|rcad|an rhythms wh|ch, |n turn,
a|so regu|ates energy ba|ance,` exp|a|ns
study sen|or author, Dr Phy|||s Zee. 'The
message |s that you shou|d get more br|ght
||ght between 8am and noon. lf you don`t
get suff|c|ent ||ght at the appropr|ate
t|me of day, |t cou|d de-synchron|se your
|nterna| body c|ock, wh|ch |s known to
a|ter metabo||sm and can |ead to we|ght
ga|n.` Not good news for those who ||ke
a ||e-|n.
Fortunate|y, you on|y need to do a mere
20-30 m|nutes of morn|ng act|v|ty outs|de
to pumme| away the pounds and |ower
your BMl (body mass |ndex}.
Oons|der|ng snooz|ng unt|| 10am? Th|nk
aga|n. The Amer|can sc|ent|sts are qu|ck to
po|nt out that the sooner you get mov|ng,
the more pounds you`|| sh|ft. 'The ear||er
the ||ght exposure occurred dur|ng the day,
the |ower the |nd|v|dua|`s body mass |ndex,`
adds co-|ead author Kathryn Re|d. 'But the
|ater the hour of moderate|y br|ght ||ght
exposure, the h|gher a person`s BMl.` Of
course, the prob|em |s most of us don`t
get enough natura| ||ght |n the morn|ng.
Th|nk about |t - what do you norma||y
do between 8am and 12pm? Ohances
are you`re s|tt|ng |n a d|m|y ||t off|ce,
commut|ng on a dark tra|n or exerc|s|ng
|n an art|f|c|a||y ||t gym
w|th an |||um|nance
of |ess than 300 |ux,
and research shows
500 |ux |s needed
to f|re up your fat
burners. Our
thoughts? Wa|k to
the stat|on, go for a
run outs|de or cyc|e
to work, because,
C:D6 2?5
D9:?6
wh||e 500 |ux of ||ght |s d|ff|cu|t to ach|eve
|ndoors, even a g|oomy day boasts a
whopp|ng 1,000 |ux of br|ghtness. S|mp|e.
LOSEMOREFAT
We hear you - gett|ng up ear|y hurts. But
|t`s worth the pa|n. Another study, pr|nted
|n the journa| 4LKPJPUL :JPLUJL PU :WVY[Z
,_LYJPZL, shows that ear|y b|rd workouts
cou|d further enhance your fat-|oss efforts
by curb|ng your appet|te. The Br|gham
n|vers|ty researchers d|scovered that
fema|e exerc|sers moved around more |n
the hours fo||ow|ng a morn|ng workout and
were |ess tempted by food. 'lf we|ght |oss
|s your goa|, you may want to try morn|ng
exerc|se,` agrees Sam Heffer, tra|ner
at |uxury gym
th|rtysevendegrees
(th|rtysevendegrees.
co.uk}. 'The decreased
|eve|s of b|ood sugar
|n your body mean that
|t w||| get energy from
your fat stores, and
exposure to morn|ng
||ght can a|so |nf|uence
two hormones that
{$! >:?FE6D
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Your summer body p|an? Wake up and work out! Here`s why
ear|y b|rds w|n the we|ght-|oss stakes
803%4 4BSBI *WPSZ *--6453"5*0/ .JB 0WFSHBBSEQFQQFSDPPLJFT

|ea|t|&||toess &"


$|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
ftvss ttva
regu|ate appet|te: |ept|n and ghre||n.`
Need another reason to pu|| the cover
from your head? Research suggests
morn|ng exerc|sers are more ||ke|y to
st|ck to a f|tness reg|me, as we|| as fee|
energ|sed a|| day |ong, thanks to enhanced
b|ood f|ow around your body and the
re|ease of 'happy` bra|n chem|ca|s,
endorph|ns. 'Morn|ng exerc|sers are
def|n|te|y more a|ert throughout the day,`
adds Mark Wood, Br|t|sh M|||tary F|tness
|nstructor (br|tm||f|t.com}. 'Exerc|s|ng |n the
morn|ng re|eases endorph|ns that make
you fee| great, p|us |t`s been proven to
|ncrease product|v|ty for up to 10 hours
post workout.`
Another factor that comes |nto p|ay |s
cons|stency of tra|n|ng. Gett|ng your sweat
sess|on done before the work|ng day
beg|ns w||| |nstant|y ban|sh a number of
workout excuses. 'Tra|n|ng cons|stent|y |s
key to ach|ev|ng f|tness goa|s. lt`s a|| too
easy to sk|p |uncht|me sess|ons due to a
|ast-m|nute meet|ng, or ru|e out even|ng
workouts after a |ong day |n the off|ce,`
says Heffer. 'Gett|ng your workout done
beforehand w||| e||m|nate those excuses.`
TIMEITRIGHT
lt makes sense, but |et`s get one th|ng
stra|ght - we`re not suggest|ng you g|ve
even|ng workouts the heave-ho. Wh||e
morn|ng tra|n|ng sess|ons boast many
of the bu||d|ng b|ocks for we|ght |oss,
tra|n|ng |n the even|ng |s |dea| for opt|m|s|ng
performance. lt`s when your |mmune
system |s at |ts strongest. Researchers at
Brune| n|vers|ty d|scovered the stress
hormone cort|so| - wh|ch reduces prote|n
synthes|s and prevents t|ssue growth - |s
at |ts |owest |eve| |n the even|ng. As an
added bonus to ath|etes, |ncreased body
temperature and musc|e p||ab|||ty |ater |n
the day equa|s greater f|ex|b|||ty, power and
strength - |dea| for perform|ng to the max.
The take-home message? Save h|gh-
|ntens|ty workouts for the afternoon. 'lf
your a|m |s to |ose we|ght, exerc|s|ng at
a |ow |ntens|ty f|rst th|ng |n the morn|ng |s
|dea| because |t w||| |ncrease fat ox|dat|on
[fat burn|ng|,` exp|a|ns Wood. Gent|e
but dynam|c workouts (th|nk yoga,
bodywe|ght work or wa|k|ng} are a|so
perfect for morn|ngs. Not on|y do these
workouts energ|se your body by wak|ng
up your musc|es, |ubr|cat|ng your jo|nts
and gent|y ra|s|ng your heart rate, but they
a|so mob|||se underact|ve areas, such as
the h|p f|exors and thorac|c sp|ne, wh|ch
many off|ce workers f|nd t|ghten up
throughout the day.
RESETYOURBODYCLOCK
lf the thought of sweat|ng |t out before
10am makes you shudder, stea| these
body-c|ock t|ps from Dr Ner|na Ram|akhan,
phys|o|og|st, s|eep therap|st and S||entn|ght
s|eep expert (s||entn|ght.co.uk}, to become
a morn|ng mover.
>05+ +6>5
Peop|e who wake up t|red |n the morn|ng
and need to reset the|r body c|ocks are
often stuck |n a fat|gue cyc|e (a |ack of
qua||ty s|eep}. Opt|m|se your body c|ock
by w|nd|ng down |n the even|ng. Work|ng
|ate and head|ng stra|ght to bed can have
a negat|ve |mpact on s|eep. St|ck to a
pre-bed r|tua| - dr|nk a m||ky dr|nk or ||sten
to sooth|ng mus|c - to ensure your body
becomes accustomed to assoc|at|ng th|s
w|th s|eep.
,(; ,(93@
Break the fat|gue cyc|e by eat|ng breakfast
w|th|n 30-45 m|nutes of r|s|ng. Eat|ng at
the same t|me each day, snack|ng hea|th||y
between mea|s and stay|ng hydrated
w|th water w||| he|p keep your hormones
ba|anced and get your body used to
d|gest|ng food at certa|n t|mes of the day.
You need to st|ck w|th |t though - rout|ne
|s key to success.
.,; 46=05.
Whatever t|me you choose to go to bed,
start r|s|ng ear|y. You may fee| a b|t rest|ess
at f|rst, but your body c|ock w||| soon beg|n
to adjust to the new wake/s|eep pattern.
se your rout|ne w|th d|sc|p||ne, part|cu|ar|y
when you`re trave|||ng abroad or fee||ng
stressed. A|m to use the method for at
|east 21 days to estab||sh the rout|ne and
create a susta|nab|e change.
6<;+669 @6.(
Yoga |s a great morn|ng
act|v|ty. F|ow|ng movements
|ubr|cate your jo|nts, send
b|ood around your body, |ncrease
musc|e p||ab|||ty and energ|se you for the
day ahead. On a n|ce morn|ng, head
outs|de to do your pract|ce. The best
poses? Start w|th some sun sa|utat|ons
and then make the sequence as
cha||eng|ng or re|ax|ng as you want |t
to be. Stand|ng poses are great for
bu||d|ng strength and conf|dence, wh||e
ba|anc|ng poses w||| deve|op focus, and
forward bends w||| he|p you re|ax.
;9(03 9<5505.
Whether you`re a seasoned
runner or a weekend
warr|or, the morn|ng |s
an |dea| t|me to run. Where to go?
Research from the n|vers|ty of Essex
shows that exerc|s|ng |n a green space
reduces your b|ood pressure and
decreases your rate of perce|ved
exert|on (how hard you th|nk you`re
work|ng}. P|us, |f you`re tra|n|ng for an
event, as most races take p|ace |n the
morn|ng, you`|| be we|| prepared!
>(3205.
Do you strugg|e to move
before breakfast? Go for a
stro|| after eat|ng. Wh||e we
wou|dn`t recommend do|ng v|gorous
exerc|se on a fu|| stomach (|ntense
exerc|se moves b|ood f|ow away from
the d|gest|ve tract to work|ng musc|es,
|ead|ng to potent|a| stomach upsets}, a
study from the AOSM (Amer|can Oo||ege
of Sports Med|c|ne} found that peop|e
who d|d |ow-|ntens|ty exerc|se - such as
gent|e wa|k|ng - about two hours after
eat|ng a h|gh-fat mea| had fewer
tr|g|ycer|des (a type of fat found |n
b|ood, and a cause of h|gh cho|estero|}
|n the|r b|ood. Hurrah!
*@*305.
Want to know the secret to
we|ght |oss? Ear|y b|rds get
sma||er wa|sts, accord|ng to
research from the Mo||en O||n|c. lf you`re
t|me-pressed |n the morn|ngs, why not
cyc|e to work? As|de from boost|ng your
mood, cyc||ng w||| |ncrease your body`s
product|on of a prote|n ca||ed bra|n-
der|ved neurotroph|c factor (BDNF},
wh|ch boosts menta| power.
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&%|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
&
arnivores are healthier than vegetarians',
'Five fruit and veg a day isn't enough' and
'Saturated fat doesn't trigger heart disease'.
Just when you thought you knew what a
healthy diet constitutes, recent news stories
appear and question it all, with headlines
similar to the statements above.
lf you're feeling confused, it's hardly surprising, as many
of the latest headlines contradict one another. While one
report tells us we need to eat dramatically more fruit
and veg every day, another says a vegetarian diet may
actually be worse for us than eating meat. So /- decided
to examine the research behind the stories and asked
two top nutritionists for their verdict.
For years peop|e |n the K have been
try|ng to reach the Government-
recommended f|ve a day of fru|t and veg.
Now, a|ong comes a new study that says
you need to eat seven port|ons a day.
The new K study of 65,000 peop|e
from n|vers|ty Oo||ege, |ondon, showed
those eat|ng seven or more port|ons cou|d
reduce r|sk of premature death by 42 per
cent compared to peop|e who ate just
one port|on.
Peop|e who ate three to f|ve port|ons
a day had a 29 per cent reduced r|sk.
Eat|ng just one to three he|p|ngs |eads
to a 14 per cent reduct|on |n r|sk.
The part|c|pants were fo||owed up for
seven and a ha|f years and sc|ent|sts
found the more fru|t and veg they ate, the
|ess ||ke|y they were to d|e. Eat|ng more
vegetab|es was assoc|ated w|th a greater
reduct|on |n r|sk of death than eat|ng the
same number of fru|t port|ons. 'The c|ear
message here |s that the more fru|t and
vegetab|es you eat, the |ess ||ke|y you
are to d|e - at any age,` sa|d Dr Oy|n|o|a
Oyebode, |ead researcher |n the study
pub||shed |n the 1V\YUHS VM ,WPKLTPVSVN`
HUK *VTT\UP[` /LHS[O.
However, cr|t|cs have po|nted out that
the study fa||s to account for ||festy|e
factors such as smok|ng and exerc|se.
;/, =,9+0*;
'U 0DULO\Q *OHQYLOOH 'l`ve a|ways thought
the f|ve-a-day message was too |ow, but
the Government thought |t was a rea||st|c
target. However, research shows on|y
a th|rd of adu|ts are eat|ng f|ve a day.
'ln other countr|es, the targets for fru|t
and vegetab|e |ntake are d|fferent.
ln Denmark, |t`s s|x
port|ons a day, Oanada
f|ve to 10, the S f|ve
to 13 and |n Austra||a
and Japan they break
down the amount of
vegetab|es and fru|t
w|th the emphas|s on more vegetab|es.
So for Austra||a the target |s seven (f|ve
vegetab|es and two fru|t} and Japan a
whopp|ng 17 (13 vegetab|es and four fru|t}!
'We shou|d eat more vegetab|es than
fru|t because vegetab|es conta|n |ess
sugar, g|v|ng us more susta|nab|e energy.
Eat a ra|nbow of fru|t and veg; buy organ|c
to avo|d pest|c|des and scrub the sk|ns
rather than pee||ng to ga|n more nutr|ents.`
*D\QRU %XVVHOO 'The more fru|t and veg
we eat the better, so we can benef|t from
the h|gh |eve|s of v|tam|ns and f|bre. The
OUR NUTR!T!ON
EXPERTS
Dr MariIyn GIenviIIe
(mariIynQIenviIIe.
com), is a IeadinQ
nutritionist and
author speciaIisinQ in
women's heaIth. She runs
cIinics in London, TunbridQe
WeIIs and !reIand. She's the
former president of the Food
and HeaIth Forum at the
RoyaI Society of Medicine.
Gaynor BusseII is
a IeadinQ reQistered
dietician who sits
on DEFRA's FamiIy
Food PaneI and is a
spokesperson for the
British Dietetic Association
(QaynorbusseII.com).
phytochem|ca|s they conta|n a|so he|p
protect us from cancer, d|abetes and
|nf|ammat|on. The Wor|d Oancer Research
Fund sa|d at one po|nt that we shou|d eat
n|ne a day!
'As a d|et|c|an, l see where a person |s
w|th the|r |ntake and set them rea||st|c
goa|s of eat|ng more |f they are on |ess than
f|ve. lf they are a|ready eat|ng f|ve, l may
suggest eat|ng a b|t more |f they can. l
be||eve |n sett|ng sma||, ach|evab|e goa|s!`
Most of us have restr|cted our |ntake of
saturated an|ma| fats, such as butter,
cheese and fatty meats for years, thanks
to the deep|y |ngra|ned be||ef - and off|c|a|
adv|ce - that th|s can reduce our r|sk of
card|ovascu|ar d|sease.
lnstead, we`ve opted for unsaturated
fats, such as o||y f|sh and o||ve o||,
assum|ng they`|| be much better for us.
But now a report pub||shed |n the (UUHSZ
VM 0U[LYUHS 4LKPJPUL has crunched a|| the
data |n a meta-ana|ys|s of 75 stud|es. lt
f|nds no s|gn|f|cant ||nk between saturated
fats and |ncreased b|ood cho|estero| (wh|ch
|n turn can |ncrease our r|sk of a heart
attack}. The study a|so f|nds no s|gn|f|cant
data that showed omega 6 and 3 fats
protect the heart.
However, the researchers do say that
eat|ng 'trans` fats - formed when o|| |s
hydrogenated dur|ng process|ng - can
|ncrease the r|sk of ra|sed 'bad` |D|
cho|estero| and |owered 'good` HD|
cho|estero|, wh|ch can then |ncrease your
r|sk of heart d|sease. Trans fats are ma|n|y
found |n processed foods, espec|a||y
cakes and b|scu|ts, to
|ncrease the|r she|f ||fe.
However, the study
|nc|uded some peop|e
who had a h|gh r|sk
of heart d|sease,
or a|ready had the
d|sease, so more research |s needed. ln the
meant|me, the Government recommends
you st|ck to ex|st|ng gu|de||nes - eat no
more than 30g of saturated fats (men} or
20g (women} per day.
;/, =,9+0*;
'U 0DULO\Q *OHQYLOOH: 'lt has become
apparent to me from work|ng |n the c||n|c
and do|ng the research for |ectures and
books over the years, that saturated fat
does not cause heart d|sease, nor does
|t make you overwe|ght. Peop|e reduce
the|r fat |ntake, buy |ow-fat and
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56|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
reduced-fat foods and yet we have a
worsen|ng hea|th cr|s|s |n the K.
'Study after study has shown that
reduc|ng fat |ntake makes no d|fference
to heart d|sease r|sk. But we shou|d avo|d
trans fats because they can |ncrease the
r|sk of heart d|sease. We shou|d a|so
reduce our |ntake of saturated fat but
|ncrease our |ntake of essent|a| fatty ac|ds,
espec|a||y omega 3 from o||y f|sh, egg
yo|ks and f|ax seeds.`
*D\QRU %XVVHOO: 'l don`t th|nk there`s
enough ev|dence to prove a ||nk, apart
from w|th trans fats - we shou|d avo|d
those. There`s |oads of ev|dence, however,
that shows the benef|t of the Med|terranean
d|et, so l encourage more pu|ses, some
f|sh, o||ve o||, nuts and p|enty of d|fferent
co|ours of fru|t and veg. Such a d|et |s
natura||y |ower |n saturated fat and r|cher
|n p|ant foods than many of us eat.`
For years, many stud|es have shown the
benef|ts for a vegetar|an d|et. For examp|e,
an Oxford n|vers|ty report found that
vegetar|ans were 32 per cent |ess ||ke|y
to deve|op heart d|sease than meat eaters
because they have |ower cho|estero| and
b|ood pressure. Another major study by
ep|dem|o|og|st Professor T|m Key, at the
n|vers|ty of Oxford, |ooked at 52,700
peop|e and found those who avo|ded meat
had s|gn|f|cant|y fewer cancers overa||.
Then, a recent report from sc|ent|sts |n
Austr|a suggested be|ng vegg|e m|ght
|ncrease our r|sk of chron|c d|sease.
However, on c|oser |nspect|on, the study
|ooked at a mere 330 vegetar|ans and
grouped them |nto a 'catch-a||` vegetar|an
category, even though some of them
weren`t exc|us|ve|y vegg|e. lt found they
had |ower BMl and drank |ess but had
more a||erg|es, cancer and menta| |||ness.
Or|t|cs suggest the study |s sma|| and
fa||s to def|ne what`s meant by 'vegetar|an`.
lt a|so doesn`t prove cause and effect,
for examp|e because part|c|pants m|ght
a|ready have cancer and eat vegetar|an
to he|p |mprove the|r hea|th.
;/, =,9+0*;
'U 0DULO\Q *OHQYLOOH: 'lt a|| depends on
how hea|thy the vegetar|an d|et |s. The
Med|terranean d|et offers benef|ts to hea|th,
he|p|ng ward off heart d|sease and cancer
and |ncrease |ongev|ty. Th|s d|et |s most|y
vegetar|an, w|th nuts, seeds, o||s and
p|enty fru|t and veg, p|us o||y f|sh. There
are benef|ts to eat|ng |ess meat. ln fact,
the Wor|d Oancer Research Fund has
recommended we reduce our |ntake of
meat and e||m|nate a|| processed meats
due to the |ncreased r|sk of cancer.
However, |f a vegetar|an d|et s|mp|y
exc|udes an|ma| prote|n but |nc|udes
a |ot of ref|ned carbohydrates and
sugar, |t`s not go|ng to be hea|thy
|n the |ong term.`
*D\QRU %XVVHOO: 'There`s ev|dence
that eat|ng too much meat can |ncrease
your r|sk of cancer and
d|abetes - espec|a||y
processed or red meat.
However, vegetar|ans
may just eat |oads of
cheese and eggs for
prote|n, and not a |ot
of pu|ses, nuts, seeds,
soya products or who|egra|ns, so the|r
d|et can actua||y be worse than |f they
were to eat meat. They cou|d a|so
become def|c|ent |n certa|n m|nera|s,
such as |ron. On the other hand, l`ve seen
|oads of ev|dence for vegetar|ans suffer|ng
from fewer Western d|seases, such as
d|abetes and heart d|sease. These cou|d
be the vegetar|ans who ba|ance the|r d|et
proper|y though.`
x
We a|| know smok|ng`s bad for us, but
recent|y the news head||nes warned us
that eat|ng a h|gh-prote|n d|et cou|d carry
a s|m||ar cancer r|sk to a 20-c|garettes-
a-day hab|t.
The assert|on came from new research
from the n|vers|ty of Southern Oa||forn|a
and was pub||shed |n the journa| *LSS
4L[HIVSPZT. lt suggests a 'h|gh-prote|n
d|et` - def|ned as eat|ng at |east 20 per
cent of da||y ca|or|es from prote|n - |s
assoc|ated w|th an |ncreased r|sk of
dy|ng |n peop|e aged 50-65. However,
|nterest|ng|y, the same study found that
there was a reduced r|sk for those
aged over 65.
The study suggests that eat|ng a
|ow-prote|n d|et dur|ng m|dd|e age, then
a moderate to h|gh prote|n d|et over the
age of 65 may be best for hea|th and
he|p you ||ve |onger.
The researchers |ooked at the d|ets for
Amer|cans over a s|ng|e 24-hour per|od
but d|dn`t take |nto account ||festy|e factors
such as exerc|se or
how the|r d|et m|ght
change over t|me.
Those eat|ng |ots of
prote|n may be eat|ng
a |ot of processed and
red meat, wh|ch have
been ||nked to an
|ncreased r|sk of cancer, espec|a||y bowe|
cancer. A|so, re|y|ng on a s|ng|e type of
energy source |n your d|et cou|d mean
you`re eat|ng fewer fru|t and vegetab|es for
examp|e, so you`re not gett|ng as |arge a
range of nutr|ents. W|th regards to o|der
peop|e, the 'surv|va| b|as` may come |nto
p|ay here - where those who`ve surv|ved
|onger are genera||y hea|th|er, and perhaps
they eat |ess ref|ned forms of prote|n.
" Chck cco labls ano
lcck cr hioon calcris
ano xcss aooitivs,
sugars ano ats. Visit
th Rritish Nutriticn
Fcunoaticn wbsit cr
otailo inc cn raoing
labls: nutriticn.crg.uk/
halthyliving/
halthyating/labls
# Eat a balanco, vario
oit. lt's a oull mssag,
but th bst antioct
tc passing cco aos.
Ralanc cco grcups with
a Halthy Pcrticn Plat
(8.99; amazcn.cc.uk).
$ Ccck rcm scratch as
much as pcssibl ano
avcio prccsso cco.
% Kp a cco oiary cr
cn wk a mcnth tc
chck ycur oit ano
prcmpt ycu tc pay bttr
attnticn tc cco intak.
& Eat mcr slcwly ano
minoully. lt taks tim
cr ycur bcoy tc rgistr
ycu'r ull, ano paying
mcr attnticn tc th
prccss c ating will
hlp ycu stay in shap
ano avcio |unk calcris.
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shap ano at bttr cr
th rst c th oay.
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pcrticns whr pcssibl
ask cr rgular instao.
Vhatvr th latst cco ao, ths lcng-lasting ating
habits will kp ycu wll
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|ea|t|&||toess S7
/a/t/y ativ
*D\QRU %XVVHOO: 'ln the K, we on average
eat about 10 per cent more sugar than the
current target. Our teenagers push up the
average consumpt|on thanks to the|r |ove
of soft dr|nks. So, from a pub||c hea|th po|nt
of v|ew, rather than sett|ng a target that`s
probab|y |mposs|b|e to meet (w|th a dub|ous
hea|th benef|t overa||}, l`d st||| a|m for the
current target of no more than 90g a day
for adu|ts (10 per cent of your tota| da||y
ca|or|e |ntake}. A start wou|d be to target
dr|nks, espec|a||y among teenagers.`
;/, =,9+0*;
'U 0DULO\Q *OHQYLOOH: 'Th|s |s a quest|on
of ba|ance because we do need to eat
prote|n and |t shou|d be good qua||ty, such
as an|ma| prote|n |n the form of f|sh and
eggs and vegetab|e prote|n such as nuts,
seeds, beans and qu|noa. But |f the prote|n
content |s excess|ve, your d|et becomes
ac|d|c. Your ske|eton acts ||ke a buffer and
the more ac|d|c your d|et becomes, the
more ca|c|um you`|| |ose to neutra||se that
ac|d. You`|| then be at r|sk of osteoporos|s
and cou|d damage your k|dneys.`
*D\QRU %XVVHOO 'A h|gher-prote|n d|et has
ga|ned favour of |ate for he|p|ng us to stay
fu||er for |onger and |t`s a|so supposed to
he|p the e|der|y |ose |ess musc|e mass
as they age. l th|nk the ev|dence on prote|n
can be m|xed; |t certa|n|y |sn`t as bad as
smok|ng, but perhaps not eat|ng |ots of
meat prote|n |s benef|c|a| to hea|th [see 'ls
a vegg|e D|et Hea|th|er?" sect|on|.`
Off|c|a| gu|de||nes say we shou|d have no
more than 10 per cent of our tota| energy
from sugars. Pub||c Hea|th Eng|and surveys
show that the average |ntake for adu|ts |s
11.6 per cent and for ch||dren |ntake |s
15.2 per cent.
But new draft gu|de||nes from the WHO
suggest we shou|d cut |t to be|ow 5 per
cent, around s|x teaspoons - |ess than the
amount |n a s|ng|e can of co|a. Th|s app||es
to a|| sugars, |nc|ud|ng tab|e sugar, h|dden
sugars |n manufactured food and those
natura||y found |n fru|t ju|ces and honey.
The or|g|na| WHO gu|de||nes on sugar
|ntake were dev|sed 12 years ago and the
organ|sat|on has s|nce comm|ss|oned
research that suggests we shou|d now
be eat|ng |ess sugar.
A study from the n|vers|ty of Otago |n
New Zea|and rev|ewed 68 stud|es and
found eat|ng |ess sugar |ed to an average
we|ght |oss of 0.8kg. A rev|ew of 55 stud|es
by the n|vers|ty of Newcast|e conc|uded
that the |ess sugar peop|e ate, the fewer
denta| cav|t|es they suffered. As a resu|t,
the WHO now be||eves cutt|ng sugars
cou|d reduce obes|ty and tooth decay as
we|| as cond|t|ons such as heart d|sease
and d|abetes.
;/, =,9+0*;
'U 0DULO\Q *OHQYLOOH: 'l agree w|th th|s
recommendat|on. Ref|ned sugar causes a
rap|d and h|gh r|se |n b|ood sugar, forc|ng
your pancreas to produce more |nsu||n to
dea| w|th the h|gh |eve| of b|ood sugar. You
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can end up on a ro||er coaster of h|ghs and
|ows, wh|ch affects your moods, makes
you fee| more anx|ous and tense, and can
make you ga|n we|ght. H|gher |eve|s of
|nsu||n w||| make your ||ver produce more
|D| (bad cho|estero|}, and create free
rad|ca|s, wh|ch w||| ox|d|se fats that can
form p|aque |n the arter|es. lt a|so re|eases
cort|so|, wh|ch can tr|gger |nf|ammat|on,
and |ncreased r|sk of heart d|sease,
osteoporos|s, A|zhe|mer`s, cancer,
h|gh-b|ood pressure, stroke and d|abetes.`


9@=:52J
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Your u|t|mate gu|de to |ook|ng and fee||ng great for your ho||day
- and keep|ng |t up wh||e you`re away
lNSlDE
60 Sporty g|r|`s
beach beauty gu|de
66 Stay f|t on ho||day
72 B|k|n| body foods

, VXUI HYHU\ GD\ IRU DW OHDVW DQ KRXU EXW
FDQ EH LQ WKH ZDWHU IRU XS WR IRXU lf |t`s
good weather, l m|ght even venture out
three t|mes a day! On top of the surf|ng, l`||
run between four and s|x m||es, three t|mes
a week - l ||ke runn|ng |n the even|ngs as
the sun |s sett|ng - and l`|| a|so do some
yoga. W|th three compet|t|ons th|s summer,
l`|| be outs|de a |ot!
7KH FRPELQDWLRQ RI WKH VXQ DQG WKH VDOW
ZDWHU GULHV RXW P\ KDLU and |t`s often a
strugg|e to keep |t hea|thy, so l`|| doub|e
cond|t|on |t at n|ght and r|nse |t w|th fresh
water. Kerastase (kerastase.co.uk} |s my
go-to brand for keep|ng my ha|r |n good
cond|t|on, and l go for regu|ar tr|ms as the
ends w||| often sp||t! l usua||y wear my ha|r
|n a bun when l`m not |n the water - |t`s
an easy, |ow-ma|ntenance sty|e.
%HLQJ RXW LQ WKH ZDWHU DQG VXQVKLQH
DOVR PHDQV , KDYH WR SURWHFW P\ VNLQ.
l`|| try to make sure a|| the products l use
conta|n SPF. l`|| wear waterproof vertra Sun
Res|stance Oream SPF45 (vertra.com.au}
- |t`s ||ght and bu||t for sports performance.
l a|so |ove Roxy`s Pop Surf |ong-s|eeve
tops and |egg|ngs that conta|n SPF.
, XVH ORDGV RI PRLVWXULVHU WR UHK\GUDWH
P\ VNLQ DIWHU D GD\ LQ WKH ZDWHU l rea||y
||ke Or|g|ns face mo|stur|sers w|th SPF
(or|g|ns.co.uk}.
0\ EHDXW\UHJLPH LV YHU\ ORZ
PDLQWHQDQFH l wake up, wash my face,
app|y sunb|ock, then go out to surf! At
n|ght, l wash and cond|t|on my ha|r
and mo|stur|se.

l rscc oining, bach hclioays, lcng runs in th sun, lightr


vnings thr's a rascn summr has a irm plac in cur
harts. Rut cn thing's cr crtain ycu ocn't want tc b
ccnstantly wcrrying abcut what ycu lcck lik. Th catwalk
trno cr this summr is lcw-maintnanc bauty think
rsh-aco ccmplxicns ano rlaxo lccks. Rut, i ycu'r battling th
lmnts whil xrcising cutsio, this nc-uss bauty lcck is still asir
saio than ocn. V'v asko cur athlts whc ar cutoccrs all summr
tc giv us thir scrts cr lccking crtlssly grat whil prctcting
thir skin ano hair rcm vrything natur thrcws at thm.
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conta|ns vertra`s foundat|on
st|ck w|th a h|gh SPF and
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Mo|stur|ser w|th SPF 20 (34
for 40m|; houseoffraser.co.uk}.
l can`t ||ve w|thout O||n|que`s
|ash Power Mascara (17;
c||n|que.co.uk}. l f|nd the
|ong-wear formu|a works
rea||y we|| when you`re
outdoors a|| day.`
OriQins VitaZinQ SPF15,
28 for 5DmI;
oriQins.co.uk
Roxy Outdoor Fitness
Line Up Shorts, 37;
roxy-uk.co.uk
CIinique Lash Power Mascara,
17; cIinique.co.uk
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'I usua||y start my day with a ninety-
minute swim at 5.30am. Th|s |s obv|ous|y
a |ot eas|er |n the summer! Next, l do a b|ke
r|de that |asts anywhere from 90 m|nutes
to three hours, depend|ng on my tra|n|ng
schedu|e. l ||ve near the coast and some
good h|||s, so have a var|ety of terra|n.
l f|n|sh off the day w|th an hour-|ong
off-road run, then stretches and rehab
exerc|ses. l usua||y sw|m f|ve t|mes a week,
r|de and run s|x days a week and do two
gym sess|ons - |t`s pretty fu||-on! My next
races are the Wor|d Tr|ath|on Ser|es races
of |ondon, Oh|cago, Hamburg, Stockho|m
and Edmonton |n Oanada. And the
Oommonwea|th Games |n Ju|y.
'I'|| have a huge bag of stuff with me for
a triath|on, but there`|| a|ways be vase||ne
and baby o|| |n there to he|p get the wetsu|t
off qu|ck|y!
'Swimming in the ch|orinated water of
the poo| does dry out your skin and hair.
My ha|r`s |ong at the moment, so l use
Auss|e 3-m|nute M|rac|e Reconstructor
(4.99 for 250g; boots.com} to deep
cond|t|on - |t sme||s gorgeous. l use
S|mp|e products (s|mp|e.co.uk} for my
face, espec|a||y the mo|stur|ser, as they`re
gent|e on my sk|n.
'I'|| a|ways use C|inique SPF sun b|ock
(c|inique.co.uk} on my face - it's great
protection. l`|| be carefu| not to app|y |t
to my eye area otherw|se my gogg|es s||p
around. l use SPF a|| the t|me - l`m aware
of how much t|me l`ve spent outs|de over
the years, so l want to |ook after my sk|n
for the future. very recent|y l found out a
fe||ow tr|ath|ete had sk|n cancer, so |t`s
a b|g pr|or|ty for me.
'Because I'm outside in the sun, I
want to protect my eyes, so l wear
Oak|ey sung|asses.
'My nai|s get rea||y soft and f|aky, so
I keep them short. l use Na||s lnc (na||s|nc.
com} varn|sh on my na||s before every race
- the ge| effect varn|shes stay on rea||y we||.
Tr|ath|ons aren`t part|cu|ar|y g|amorous,
so at |east my na||s |ook good! l don`t do
anyth|ng to my ha|r, except t|e |t back |n
a |ow ponyta|| so |t doesn`t get |n the way
of my b|ke he|met. l tra|n outs|de every
day and w|ndy days can dry out my sk|n,
so l a|ways carry ||p ba|m.
'When I'm not competing, I use
Rev|on Photo Ready BB cream
(9.99 for 30m|; boots.com} - |t |ooks
rea||y natura|, p|us |t conta|ns SPF. But
my beauty must-have |s Benef|t make-up
- l |ove a|| the fun products they have
(benef|tcosmet|cs.co.uk}.
'If I want to pamper myse|f, I'|| get ge|
nai|s done. l sw|m so often that |t`s
somet|mes the on|y way to ensure co|our
stays on my na||s. l tra|n up to four t|mes
a day, so l`m a|ways shower|ng. On my
days off, l ||ke to get my ha|r stra|ghtened
and |eave |t down a|| day!
'Being and staying hydrated is
important, wh|ch |s why l
use S|S (sc|ence|nsport.
com} products.
The recovery range,
REGO, |s great to use
after tough sess|ons.
'I have a sweet tooth,
but l have to be str|ct w|th
myse|f at t|mes and not
eat a|| the rubb|sh l want
to. lt`s |mportant to
fue| my body correct|y
for tra|n|ng.`
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'I train outside every day and have two
dai|y sessions on the sand in the
summer. l`|| have breakfast, then head out
for two hours` pract|ce, have |unch, then
do a further two hours` tra|n|ng. l`ve got the
Br|t|sh Tour th|s summer on the beaches of
the south coast and up north - hopefu||y
|t`s a summer of sunsh|ne and not ra|n!
Before compet|ng, l rest, eat we|| and keep
hydrated to prepare my body.
'Being out in the sunshine can make my
hair quite dry, so I use a |ot of |eave-in
conditioner or Moroccanoi| (31.85 for
100m|, fee|unique.com}. l`|| a|so use
coconut o||, a|ong w|th k|rby-gr|ps, to
keep my ha|r scraped back and g|ve |t
some much-needed mo|sture. l use |t to
mo|stur|se my sk|n as we|| - |t`s one of my
favour|te a||-round products. The sand acts
as a natura| exfo||ant, so l never need to
worry about scrubb|ng!
'To keep hydrated, I drink around four
|itres of water with e|ectro|ytes each day
- |f not more |n hotter c||mates. l don`t tend
to dr|nk sports dr|nks w|th added sugar or
extra carbs; just w|th added sa|t to rep|ace
what l |ose through sweat - usua||y
Powerade Zero (poweradegb.com}.
'Before I compete, I'|| a|ways check
my skin's smooth and moisturised.
l`ve had |aser ha|r remova|, prov|ded
by the Har|ey Med|ca| Group
(har|eymed|ca|.co.uk}.
'My must-have products before I
compete are sunscreen, sunscreen
and more sunscreen! l use factor 70+
Neutrogena Sport Face (neutrogena.com}.
l buy |t |n Austra||a or New Zea|and, as the|r
sun protect|on |s much stronger than ours.
lt doesn`t rub off eas||y when l sweat, but
l`|| constant|y reapp|y to be safe. l p|ay |n
Oak|ey Radars (205; uk.oak|ey.com} to
protect my eyes from the sun - they`re
comfy wh||e l`m jump|ng around the court.
'A|though being out in the sun he|ps
my nai|s grow, they can break when
I'm training. l`|| often get a hardwear|ng
She||ac man|cure - l`m add|cted to
hav|ng my na||s pa|nted!
'Off-duty, I swear by C|arins Beauty
F|ash Ba|m (29.99 for 50m|, c|arins.
co.uk}. lt`s great for br|ghten|ng and
freshen|ng the sk|n. My other essent|a|
|s R|mme|`s Scanda|eyes mascara
(6.99 for 12m|; boots.com}.`
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'On a typica| day, I might be in the water
for around four to five hours. On top of
th|s, l may have f|ve gym sess|ons, outdoor
runn|ng w|th my c|ub and gym c|rcu|ts! Th|s
year has been s||ght|y d|fferent as l haven`t
got very many major compet|t|ons com|ng
up, but l`m due to do The Oayman ls|ands
for The F|owers Sw|m soon.
'The sea water actua||y makes my skin
fee| pretty great - it a|most acts |ike
an exfo|iant! But l`|| a|ways have N|vea
mo|stur|ser (n|vea.com} w|th me to use
after tra|n|ng. My ha|r, however, can get
a ||tt|e dry and spends most of |ts ||fe
t|ed up, so l`|| use Kerastase Nutr|t|ve
Masqu|ntense (20.62 for 200m|;
kerastase.co.uk} tw|ce a week, a|ong
w|th ha|r serum, |f l b|ow dry |t.
'If I'm [ust using ordinary nai| varnish,
it won't even |ast a session! l`|| save my
n|ce na||s for spec|a| occas|ons or l`|| get
ge|s done -they`re great because they
|ast up to a week.
'If my race is somewhere sunny, I use
factor 30+ on my body and wi|| use a
higher factor for my face. H|gh factors
w||| keep your face |ook|ng younger and
Icrionnc !ovnc
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hea|th|er, p|us you can use bronzer |f you
want a n|ce g|ow! Ha|r remova| |s a|so
essent|a| for he|p|ng you become
stream||ned for a race.
'If you wash your hair too c|ose to an
event, your sw|mm|ng hat can eas||y s||p
off, so as soon as l`ve f|n|shed a race, l`||
wash and cond|t|on my ha|r. l make sure
a|| the |ake or seawater |s washed off my
sk|n, then put on |oads of mo|stur|ser.
'I've [ust discovered Chane|'s Lift
Lumire foundation (38 for 30m|, boots.
com}. lt`s great for a dewy comp|ex|on and
l |ove how |t fee|s on my sk|n. l take |t
everywhere! Another make-up bag stap|e
|s Bobb| Brown`s |ong Wear Oream
Shadow St|ck (20; bobb|brown.co.uk}.
lt g|ves a subt|e, natura| |ook and |asts
a|| day - a perfect day-to-n|ght essent|a|.
'My beauty regime is very simp|e. l just
make sure l shower after every sess|on to
get r|d of the ch|or|ne, then l`|| mo|stur|se,
and two to three t|mes a week l`|| exfo||ate
my face w|th a gent|e scrub. l have a rea||y
ba|anced d|et of prote|n and carbs, and
make sure l snack on nuts and seeds to
get the good fats my body needs!` K
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Nivea !n-Shower
Body Moisturiser,
3.56 for 25DmI;
boots.com
Krastase Nutritive
Masquintense,
2D.62 for 2DDmI;
kerastase.co.uk
ChaneI Lift Lumire
Foundation, 38 for
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Cowshed CaIenduIa
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cowshedonIine.com
Bobbi Brown
LonQ Wear
Cream Shadow
Stick, 2D
for 1.6Q;
bobbibrown.
co.uk

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''|ea|t|&||toess /a/t/avafitvssov/iv.o.a/

|ea|t|&||toess '(
2
hhh, summer holidays - a time to
kick back, relax and let the sun
turn you a darker shade of
golden. Going abroad has two major
benefits: the first is ditching work stress
for a while,
and the second is that you return looking
healthier, happier and hotter than your
sun-deprived colleagues. At least, that's
the plan. But then there's the meals you
wolf down on the plane (at around 1,054
calories each, by the wayj, and the
all-you-can-eat buffet breakfasts that
start to replace your morning runs. Not
to mention the local cuisine and cocktails.
lt's no wonder six-in-10 of us pile on
around 5lbs during a two-week break.
lt doesn't have to be that way. You can
turn any holiday into a healthy and
slimming one if you pick the right
destination and follow a stay-fit strategy.
You obviously don't want to spend your
whole holiday sweating it out - seeing the
sites, spending time with loved ones and
getting some R&R are important, too.
Fortunately, there's a science-backed
strategy for staying fit abroad - simply
reduce the total amount of exercise you'd
normally do, but up the intensity of every
session. Studies show that you can cling
on to your cardiovascular fitness for a
whopping three weeks by simply
exercising at 70-75 per cent of your
maximum heart rate twice weekly.
Whether you're heading to the
mountains, beach or city, heed our
active pointers and you can look
forward to your healthiest holiday ever.

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un, sea, sand - everyth|ng about a beach
break |s great for your body. Research
shows that the sound of waves sends your
bra|n |nto a deep state of re|axat|on, wh||e the sea
a|r |s charged w|th hea|thy negat|ve |ons that boost
your body`s ab|||ty to absorb oxygen and have an
ant|-|nf|ammatory effect on your |ungs. And |f that`s
not enough - the sun`s rays w||| top up your stores
of v|tam|n D and boost your body`s |eve|s of
stress-reduc|ng hormones. What a fantast|c way
to |ncrease your energy, happ|ness and hea|th.
>/(; ;6 +6
The beach |s a great p|ace to keep f|t - vo||eyba||,
surf|ng, kayak|ng, w|ndsurf|ng and padd|e board|ng
are ava||ab|e at many resorts. But you don`t need to
sp|ash the cash to sweat |t out by the ocean - the
sand and sea are free! Wa|k|ng on the beach |s
great for |ower-body strength and aerob|c f|tness.
The sand creates an unstab|e surface that works
many musc|es, and a run across the beach |s near|y
three t|mes tougher than |t wou|d be on a road! Too
hot for runn|ng? A sw|m |n the sea burns far more
ca|or|es than poo| padd||ng, too, thanks to waves,
currents and no wa||s to push off every 25m!
>/,9, ;6 .6
Sheraton Sa|obre Go|f
Resort & Spa, Gran Oanar|a,
two n|ghts from 295;
grancanar|awe||ness.com.
The Body Ho||day, St |uc|a,
seven n|ghts from 1,935;
hea|thandf|tnesstrave|.com.
Penha |onga, Portuga|,
four n|ghts from 794;
we||be|ngescapes.com.
Jume|rah Port So||er,
Ma||orca, 605 per doub|e
room per n|ght; jume|rah.com.
E96 36249
9@=:52J
SE/ SESSlON
Trao watr, using arms ano lgs
Rst by lcating cn ycur back
Trao watr, clo ycur arms &
us lgs cnly
Rst, lcating cn ycur back
Trao watr, crcss ycur t & us arms cnly
Rst, lcating cn ycur back
On ycur back, oraw bcth kns tcwaros,
thn away rcm ycur stcmach, lik a crunch
Rst
TlME
6O scs
3O scs
6O scs
3O scs
6O scs
3O scs
6O scs
3O scs
TlME/DlS
25Om
3O scs
25Om
3O scs
25Om
Hclo cr
max tim
POOL VORKOUT
On ycur back with arms xtnoo in a
stramlino pcsiticn, kick ycur lgs
Rst
On ycur rcnt with arms xtnoo &
ac in watr, kick ano lcck up tc brath
Rst
Swim as ast as pcssibl with th strck c
ycur chcic
Prcrm a ull plank tc inish
#SWCVKE (KVPGUU
Want to get mov|ng |n between bouts of sunbath|ng? H|t the sea
for an aquat|c workout. 'Sw|mm|ng |n the sea |s a great way to stay
f|t on ho||day,` agrees Tom Punt|s, sw|mm|ng spec|a||st at Body|sm
(body|sm.com}. 'lt`s fantast|c for upper-body strength, and the fresh
a|r w||| keep you fee||ng energ|sed. Focus on k|ck|ng your |egs, as th|s
|s a fantast|c way to create |ong, |ean ||mbs wh||e burn|ng hordes of
ca|or|es.` Try these musc|e-ton|ng sess|ons when you h|t the water.
Freya SwimAcIiveTahkihi, 48, Ireyalihgerie.com. Pip Curl HeaIher Browh PashVesI,
26.99, surIdome.com. Aquaviz OTS Core Goggles, 24.95, sporIviz.co.uk. P20 Ohce
a Day Suh ProIecIioh, 9.60, Iesco.com. Zoggs KoolahTowel, 20, simplyswim.com.
Swim paralll
tc shcr, rathr
than cut tc sa,
ano kp lccking up
tc chck ycu'r
nct oriting c
ccurs.
9JCV VQ RCEM
Sporty two-p|ece - for
sw|mm|ng and sunbath|ng
Gogg|es and sung|asses
Waterproof sunscreen
Rash vest
Beach towe|

|ea|t|&||toess 69
D
ure|y there`s no better ho||day |ocat|on for your psycho|og|ca| hea|th than the
mounta|ns. Bye-bye, stress! Stud|es have found that go|ng up |nto the mounta|ns,
be|ng c|oser to the warm sun and gett|ng away from the hust|e and bust|e of the
c|ty has a pos|t|ve effect on menta| hea|th. And hang|ng out up h|gh |s good for your heart,
too - research |n the 1V\YUHS VM ,WPKLTPVSVN` HUK *VTT\UP[` /LHS[O shows be|ng
at a moderate|y h|gh a|t|tude he|ps your body cope w|th |ower |eve|s of oxygen and,
comb|ned w|th uph||| wa|k|ng and rugged terra|n, may g|ve your t|cker a better workout.
>/(; ;6 +6
Trust us, you`|| strugg|e to be sedentary |n the mounta|ns.
The undu|at|ng terra|n prov|des the perfect opportun|ty for
h|gh-|ntens|ty workouts such as h||| wa|k|ng, fe|| runn|ng and
mounta|n b|k|ng. lt`s a|so the |dea| backdrop for yoga, P||ates
and med|tat|on sess|ons. Better yet, be|ng at a|t|tude w|||
send your f|tness sky-h|gh - the a|r |s much th|nner and your
body has to work harder just to wa|k from poo| to v|||a.
:+(5( 72 *2
MTB Ep|c Fort-to-Fort Oha||enge,
Devon, 26-28 Sept from 550;
mtbep|cs.com.
N|ra A|p|na Mounta|n Act|ve Package,
Sw|tzer|and, two n|ghts from 1, 214;
n|raa|p|na.com/en.
Road B|ke Ho||day, France, 9-16
August from 990; prem|ere-zest.com.
/M rio: 45 mins. Cycl in a lcw gar with a high caonc kp
ycur lgs turning rally ast in th poals
Rst cr 6O-min hik
/M rio: 45 mins cycl at 7O-8O% HRM (hart rat max/talking pac)
Rst cr 3O-min lat rio
/M rio: 6O mins cycl at 7O-8O% HRM (talking pac)
Rst
Day rio: twc cr thr hcurs. Gc cn an xplcratcry rio.
Poal slcwly cn th hills ano ast cn th lat scticns
MON
TUE
VED
THU
FRl
S/T
SUN
E96 >@F?E2:? C6EC62E
/QWPVCKP HKVPGUU
lf you`re |ook|ng for a fun way to keep f|t,
h|re a mounta|n b|ke and exp|ore your
surround|ngs. You`|| cover a |ot of ground
by b|ke and burn a whopp|ng 545 ca|or|es
per hour! 'Mounta|n b|k|ng |s a natura| form
of |nterva| tra|n|ng,` exp|a|ns three-t|me
O|ymp|an, O|| Beck|ngsa|e. 'The h|||y terra|n
prov|des the |nterva|s, and the h||||er |t |s,
the harder |t`|| be. lt`s qu|te an |ntens|ve
sport - due to the v|brat|on on the b|ke and
b|g musc|es be|ng used - so don`t r|de
every day. lf you must tra|n every day, do a
f|at route one day and a h|||y one the next.`
Or a|ternate between b|k|ng and h|||
wa|k|ng. Th|s seven-day mounta|n b|k|ng
p|an w||| boost your strength and f|tness,
wh||e a||ow|ng p|enty of t|me for ch|||ax|ng.
Nike Hydro FlowWaIer BoIIle, 15, simplyswim.com. Madisoh CloIhihg
FlowJersey, 29.99, Madisoh.co.uk. Black Diamohd NiIro Pack, 89.99,
blackdiamohdequipmehI.com. Adidas Ehergy BoosI 2 Shoes, 115,
adidas.com. Odlo FlowShorIs, 40, odlo.com.
9JCV VQ RCEM
Backpack - for h|k|ng, b|ke too|s
and repa|r k|ts!
Padded shorts
Water bott|e
Oyc||ng shoes, or tra|ners - for h|kes,
runs, gent|e r|des
A few sweat-w|ck|ng tees
Dcn't b
cclo by ccclr
tmpraturs th
sun is strcng in
th mcuntains,
sc slap cn th
sunscrn.
hclioay spcial
P
H
O
T
O
G
P
A
P
H
Y
:
T
h
i
h
k
s
I
o
c
k

7O|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
@
n|y got a coup|e of days to spare?
Don`t worry, sc|ent|sts be||eve the
m|n|-break |s the best type of tr|p
you can take for your psyche. Accord|ng to
researchers from Duke n|vers|ty |n the S,
workers who take the|r ho||day |eave |n sma||
bursts are far happ|er than those who use |t a||
up |n one go. And the Br|t|sh pub||c |s catch|ng
on, as the 2013 ABTA (Assoc|at|on of Br|t|sh
Trave| Agents} Oonsumer Trend shows that c|ty
breaks now account for near|y 50 per cent of
the K`s ho||day book|ngs.
>/(; ;6 +6
The urban env|ronment prov|des a fantast|c
opportun|ty to get f|t on foot as you exp|ore
the s|tes. Ohoose your hote| or spa w|se|y
and you cou|d f|t |n a few |engths or a gym
sess|on, too. Of course, |f outdoor act|v|ty
|s what you`re after, urban parks are
we||-known runn|ng or ro||erb|ad|ng
hotspots, and you cou|d even h|re
a b|ke to jo|n the |oca|s and nav|gate
the c|ty streets on two whee|s.
E96 4:EJ
3C62<
>/,9, ;6 .6
|a Su|te, F|orence, lta|y, from 103 per n|ght; ho||day|ett|ngs.co.uk.
Angsana R|ad Bab F|rdaus, Marrakesh, Morocco, four n|ghts from 360;
we||be|ngescapes.com.
We||be|ng Booster at The Roya| Orescent, Bath, one n|ght from 371;
we||be|ngescapes.com.
9JCV VQ RCEM
Sports bra
Tra|ners - perfect for runn|ng and
s|ght-see|ng
Shorts
Sports watch
|ots of ||ghtwe|ght vests -
you`re go|ng to get sweaty!
"
T/RM/C HlLLS
Grab a city map
ano try tc ino
a narby hill that's nc
lcngr than 2OOm. Run
up it, thn walk cr
slcwly |cg back ocwn
it rpatoly cr 2O
minuts. l ycu'r nw
tc running, altrnat
shcrt bursts c slcw
|cgging with walking
cn th way up, thn
walk back ocwn
th hill.
#
SOU/RE SPRlNTS
Dcn't kncw th
city wll? lntrval
wcrkcuts ar a grat
way tc mak th mcst
c a run withcut having
tc travl ar rcm th
hctl. Try running in
a suar by sprinting
ast alcng cn rcao,
turning lt cr right ano
thn walking cr slcwly
|cgging ocwn that
rcao, sprinting alcng
th cllcwing rcao ano
walking th inal cn.
$
TlME TRl/L
l ycu'r staying
in a city in th UK,
lcck cut cr a Parkrun
vnt. Th crganisaticn
hcsts 3K tc 5K timo
runs in parks ano cpn
spacs acrcss th UK,
lrlano ano scm
Eurcpan ccuntris.
Th runs ar r tc
ntr ano cpn tc
pcpl c all ags.
Just rgistr cnlin
at parkrun.ccm.
4WPPKPI HKVPGUU
lf you want to ma|nta|n endurance f|tness but st||| have t|me for s|te-see|ng, try runn|ng. ln
fact, a study |n the 1V\YUHS VM 7O`ZPVSVN` shows spr|nt|ng for 2.5 hours (not a|| |n one go!}
produces the same b|ochem|ca| musc|e effects as a whopp|ng 10.5 hours of endurance
work. 'Runn|ng |s the |dea| way to see a c|ty - |t`s a great way to keep f|t, and a|| you need
|s a pa|r of tra|ners,` says B|ake v|v|an, pro-runner and persona| tra|ner at Nuff|e|d Hea|th.
'Runn|ng |n a d|fferent p|ace g|ves new cha||enges. M|n|-breaks can make tra|n|ng more
|nterest|ng and work musc|es |n d|fferent ways.` Try B|ake`s c|ty sess|ons, be|ow.
Tak ycur
mcbil phcn,
hctl aoorss ano
phcn numbr with
ycu in cas ycu
gt lcst!
BrooksTrahscehdTraihers, 150, brooksruhhihg.co.uk. Casall
Meshback PuhhihgTahk, 39.95, sporIswomah.co.uk. Garmih 220
GPS ruhhihg waIch, 250, achillesheel.co.uk. UlIimaIe Puh Bra, 38,
shockabsorber.co.uk. LJAFloral EyeleI Puh ShorIs, 40, li|asIyle.com.

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suiles Lelwee: Z/11/1/ 1/1Z/1/ ~:o /1/1 //Z/1 P:ice L~seo o: Z ~ouls & Z cio:e: s~:i:q ~ o:e Leo:oo:
~j~:l:e:l o: v~:ious o~les i: Dece:Le: ZO1/ ~:o J~:u~:y ZO1
www.clublasanta.co.uk 12.00 PEP PEP50N
**
PRCES FR0M
6et ycur spcrts pass tc cver
0 different spcrts. FPEE
CuL L~ S~:l~ is le je:ecl oc~lio:
o: you lo co:Li:e sjo:ls ~:o l:ess
wil ~ ~:iy oio~y
ew Exle:sio: :ow oje:, i:cuoi:q
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Book nowat

(#|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
e|p! Summer's here
and we can't
a|ways hide our
troub|e spots
under baggy
[umpers and
cosy trousers.
Even if you've
been fo||owing a
fitness and hea|thy-
eating programme, some things are hard
to fix. But don't panic - here are some
key foods and supp|ements that can
come to the rescue.
BEATTHEBLOAT
We a|| fee| b|oated from t|me to t|me, but
|f |t`s ongo|ng, |t`s worth check|ng for any
under|y|ng hea|th |ssues. Avo|d|ng certa|n
foods can be he|pfu| |n reduc|ng gas, w|th
the top cu|pr|ts |nc|ud|ng beans, pu|ses,
chew|ng gum, f|zzy dr|nks, on|on and
gar||c. Food |nto|erances to foods such
as g|uten or wheat can contr|bute to f|u|d
retent|on and b|oat|ng, so |f you suspect
th|s may be a factor, try avo|d|ng the
suspect foods for a few weeks to see |f
symptoms |mprove. Keep|ng a food d|ary
can he|p, or seek support from a nutr|t|ona|
therap|st who can do food |nto|erance
test|ng for you.
/VYTVUHS OLSWLYZ lf b|oat|ng |s
part|cu|ar|y not|ceab|e at certa|n t|mes
dur|ng your menstrua| cyc|e, try |nc|ud|ng
more phytoestrogen-r|ch foods to he|p
ba|ance hormones. These |nc|ude f|axseed,
soy, a|fa|fa sprouts, fenne|, ce|ery and oats.
:PW JVJVU\[ Dr|nk|ng more water may
not be the f|rst th|ng on your m|nd when
your be||y`s swo||en, but stay|ng proper|y
hydrated can he|p c|eanse the body and
st|mu|ate your d|gest|ve tract. Ooconut
water |s r|ch |n e|ectro|ytes, part|cu|ar|y
potass|um, wh|ch can he|p reduce
water retent|on.
.V OLYIHS Oerta|n herba| teas can
he|p re||eve f|u|d retent|on and b|oat|ng.
Pepperm|nt tea re|axes tense musc|es |n
the d|gest|ve tract, a||ow|ng gas to d|spe|
more qu|ck|y and eas||y. Fenne| |s a
carm|nat|ve, promot|ng d|gest|on - the tea
and seeds can be he|pfu| |n reduc|ng gas.
ln add|t|on, k|ck-start the day w|th a g|ass
of hot water w|th a squeeze of |emon to
promote d|gest|on and, for f|u|d retent|on,
try dande||on and nett|e teas for the|r
d|uret|c propert|es.
)LSS` I\YULYZ Fermented foods such as
yoghurt and kef|r conta|n benef|c|a| bacter|a
that may |mprove d|gest|on and reduce
b|oat|ng. Stud|es have a|so shown that
|ow-fat da|ry products can he|p you burn
be||y fat too - up to 70 per cent more fat |f
consumed regu|ar|y. Th|s
appears to be due
to the fact that a h|gh
amount of ca|c|um he|ps
break down fat ce||s
more effect|ve|y, and
|ower cort|so| |eve|s.
*OVVZL JOPH lf you`re
prone to const|pat|on, |nc|ude ch|a seeds
da||y w|th p|enty of water. Oh|a seeds
and f|axseeds are r|ch |n so|ub|e f|bre
and he|p promote e||m|nat|on and bowe|
movements. S|mp|y add a tab|espoon
to a morn|ng smooth|e da||y.
BANISHCELLULITE
Most of us have at |east a few patches of
that te||-ta|e orange pee| sk|n. The d|mp||ng
effect to sk|n |s thought to be caused part|y
by genet|cs and part|y by changes |n
hormone |eve|s, part|cu|ar|y oestrogen.
Wh||e there are no m|rac|e cures, |mprov|ng
c|rcu|at|on and e||m|nat|on can he|p.
Regu|ar exerc|se |s key, and a|so try da||y
dry sk|n brush|ng to |mprove |ymph f|ow
and get r|d of dead sk|n ce||s, to he|p ce||
renewa| and create smoother-|ook|ng sk|n.
,H[ HZWHYHN\Z D|uret|c foods such as
asparagus can he|p f|ush out excess f|u|d
wh||e supp|y|ng p|enty of so|ub|e f|bre to
|mprove e||m|nat|on. Other good cho|ces
|nc|ude cucumber, art|chokes, beetroot,
grapefru|t, |emon, cranberr|es, pars|ey,
app|e c|der v|negar and watercress.
7HZZ [OL ZHS[ A sa|ty d|et |ncreases the
||ke||hood of deve|op|ng water retent|on as
your ce||s ho|d on to more water to ba|ance
sod|um and potass|um |eve|s. Avo|d
processed foods, sw|tch to herba| sa|t
a|ternat|ves and |nc|ude p|enty of
potass|um-r|ch foods to he|p the k|dneys
excrete sod|um. Potass|um-r|ch foods
|nc|ude bananas, mangos, me|ons, papaya,
potatoes, sp|nach, tomatoes, and avocado.
7HWH`H WV^LY Papaya |s r|ch |n
potass|um, wh|ch he|ps
tack|e water retent|on, and
|t prov|des sk|n-nour|sh|ng
betacarotene and v|tam|n O,
wh|ch may prevent t|ssue
damage under the sk|n.
Foods r|ch |n v|tam|n O a|so
he|p boost |eve|s of co||agen
|n the sk|n. Th|s promotes e|ast|c|ty and
keeps your sk|n |ook|ng f|rm and taut.
)LYY` NVVK Berr|es are good sources
of v|tam|n O and anthocyan|ns - potent
ant|ox|dants that can he|p strengthen
cap|||ar|es and ma|nta|n the b|ood f|ow
through the t|ny vesse|s deep |ns|de the
sk|n. Th|s can he|p |mprove c|rcu|at|on and
g|ve your sk|n a g|ow.
.PUNLY IVVZ[ One cause of ce||u||te |s
poor c|rcu|at|on. G|nger can he|p boost
b|ood and |ymph f|ow, reduc|ng the tox|c
|oad that may contr|bute to the bumpy
appearance of ce||u||te.
GETAGLOW
lf your sk|n |s |ack|ng |ustre, nour|sh |t
from the |ns|de w|th foods r|ch |n top sk|n
nutr|ents. lnc|ude regu|ar sk|n brush|ng and
H`ccZVU RS`fe SRcZ_X
j`fc S`Uj `_ eYV SVRTY0
?fecZeZ`_Zde 4YcZdeZ_V
3RZ]Vj cVgVR]d Y`h
TVceRZ_ W``Ud TR_ YV]a
d`]gV eYV ac`S]V^

3:<:?: 3@5J
'A sol /y J/ c/
/ ucrcoscs / bc
l / lcl / booJ oj
vo/cr rc/cu/ / ou

|ea|t|&||toess ($
Protect your skin with these
naturaI remedies.
2_eZ`iZUR_e T`^a]Vi HeIps
skin reQeneration and protects
skin from damaQe.
TRY TH!S: Nature's PIus
AQeIoss Skin Support (34.25
for 9D tabIets; nutricentre.com)
4`]]RXV_ HeIps prevent sun
damaQe and reduces
infIammation.
TRY TH!S: Pure GoId CoIIaQen
Drink (35.99 for 1D x 5DmI
drinks, Boots)
9jR]fc`_ZT RTZU HeIps keep
skin moisturised.
TRY TH!S: NeoceII HyaIuronic
acid (26.1D for 6D capsuIes,
vit-shop.co.uk)

TOP SUMMER
SUPPLEMENTS
exerc|se regu|ar|y to st|mu|ate your
c|rcu|at|on too.
-H]V\Y VPS` MPZO Want to keep your sk|n
g|ow|ng and mo|stur|sed? We||, accord|ng
to a study pub||shed |n the 1V\YUHS VM
+LYTH[VSVNPJHS :JPLUJL, eat|ng more
omega 3 fats |s assoc|ated w|th a |ower
rate of sun||ght-|nduced sk|n age|ng.
Omega-3 r|ch sa|mon a|so conta|ns
se|en|um, a m|nera| that protects your sk|n
from sun damage. Wa|nuts, f|axseed, hemp
and ch|a are other usefu| vegetar|an
sources of omega-3 fats.
7S\TW MVY W\TWRPU Packed w|th z|nc, a
v|ta| m|nera| for sk|n ce|| renewa| and repa|r,
these tasty seeds are a|so a great source
of sk|n-fr|end|y v|tam|n E and benef|c|a|
omega fats.
=LY` \ZLM\S ]LNNPLZ Sweet potatoes,
butternut squash, carrots and orange and
ye||ow peppers are a|| packed w|th beta
carotene, an |mportant ant|ox|dant for
protect|on aga|nst sun damage. Try
to |nc|ude a port|on da||y dur|ng the
summer months.
(KK H]VJHKV Nour|sh your sk|n w|th the
benef|c|a| monounsaturated fats found
|n |t. Avocado a|so prov|des v|tam|ns O, E
and caroteno|ds, a|| v|ta| sk|n nutr|ents.
.\SW NYLLU [LH A great rejuvenat|ng
ton|c, crammed w|th ant|ox|dants to g|ve
your sk|n a g|ow, green tea a|so conta|ns
EGOG (or ep|ga||ocatech|n ga||ate}, wh|ch
reduces v ||ght-|nduced ox|dat|ve damage.
P
H
O
T
O
G
P
A
P
H
Y
:
G
e
I
I
y
Y`]ZURj daVTZR]

Registered C|ority Nos. 8reost Concer Core. !!33S/2/SC0/!236, 1o's Cervico| Concer Trust. !!33S/2/SC0/!236,
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Roising
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eventsCoctionlorc|ority.co.u| - 0!S90 6778S/
LXTRA
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Limited

W
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S
:
B
e
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k
y
F
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e
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:
N
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k
e
GYM

7:E 72D9:@? @ 4@@= <:E @ DEJ=6 25G:46


9G NQXG
The 2014 N|ke Free runn|ng co||ect|on,
from 90, n|ke.com
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year that |con|c runn|ng shoe, the N|ke Free, was
born. These m|n|ma||st tra|ners, des|gned to g|ve you
the fee| of runn|ng barefoot w|th the benef|ts of a ||tt|e
protect|on and support, have evo|ved c|ever|y over
the years. The new sock-||ke N|ke Free 3.0 F|ykn|t
(125; n|ke.com} has even converted one /-
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fas/iov vis
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E96 =@@<
W|n game, set and match |n the sty|e stakes
w|th th|s season`s must-have tenn|s gear

E6??:D
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01 59'#6
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These s|eek,
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YO
962=E9J C64:A6D @ DA2 2?5 H6==36:?8 @ EC2G6=
Sociol
bormony
Fed up w|th see|ng negat|ve posts on
soc|a| med|a? s too. Espec|a||y now
there`s research that suggests post|ng
pos|t|ve status updates spreads joy. The
study, pub||shed by sc|ent|f|c journa|
736: 65,, ana|ysed more than a b||||on
status updates and found pos|t|v|ty |s
contag|ous. Researchers thought |t
cou|d even be harnessed to create an
'ep|dem|c of we||be|ng.` Here`s hop|ng.
Wh||e we wa|t for the ep|dem|c to
start, check out @Fasc|nat|ngp|cs and
@SoveryBr|t|sh on Tw|tter and =sm||e!
W
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\e ot p|as to 'aos, teats to teet 8 |tt
t|c's to et oo o|'|| eao. Co op to oe
o|'|| ooo po's ||| esoe oo s'|, a||s ao
oet|| teatoes |oo' t'e| oest |t' ||a| o
o a|teace eoo|eo t'oo'oot oo
'o||oa - o atte 'o oc' so, sao o sea
oo e,o. Get blklnl reaoy at cucumba!
Yoo ceta| |ooo oeaot spot
12 Polano Street,
Lonoon, W1F 8Q8
|o-|| +0.00 .0.00 / Sat +0.00 +`.00
3a | t'e 'eat ot |ooos \est |o, oo
v|s|t to cocooa ca oe e,oeo a|os|oe v|s|ts
to a ot t'e 'ooeos ot oas, estaoats,
t'eate's ao s'ops a|| aooo os.
T 0.0 3+ .0.0
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3oo' o||e o ,ost pop |
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WL OFFLP A PANGL OF 8LAUTY TPAvLL K|TS FPOM THLSL 8PANDS.

'The chef, VaIeria, has a masfer's degree in vegefarian
nufrifion, which exIains fhe care fhaf wenf info fhe menu!`
7L 6DQD 'HWR[ 5HWUHDW
6SD 0LODQ ,WDO\
Trans|ated as '|t hea|s you`, T| Sana |s
a |uxur|ous detox retreat tucked away |n
the rust|c v|||age of Ar|ate. Each room
|n the |ov|ng|y restored 16th century stone
bu||d|ng has |ts own marb|e bathroom.
E96 DA2
Set |n the basement of the bu||d|ng, the
spa houses state-of-the-art fac|||t|es: a
Med|terranean sauna, hammam, sa|t cave,
||ght therapy sa|t-water poo| w|th trop|ca|
and summer storm showers and a 'waterfa||
b|ade` that massages your neck and upper
back. After a|| th|s water therapy, we |oved
ch||||ng out on waterbeds |n the re|axat|on
room or head|ng to the |nfrared sauna.
E96 2DD6DD>6?E
After a d|agnost|c screen|ng that measured
my ce|| |nf|ammat|on, tota| water content
and fat-to-musc|e rat|o, another test
assessed how my body reacted to stress.
A bespoke d|et and f|tness p|an was
then ta||ored to meet my needs.
E96 AC@8C2>>6
Each day was packed w|th act|v|t|es to
boost my energy and |mprove my |mmune
system, |nc|ud|ng card|o and res|stance
work and power wa|ks |n the countrys|de.
The afternoon was treatment t|me - fac|a|s,
ayurved|c or Tha| massage, Dead Sea sa|t
baths and, |f needed, |ntravenous v|tam|n
O and co|on|c hydrotherapy. The day
f|n|shed w|th yoga, ||an gong or q| gong.
E96 7@@5
The chef, va|er|a, has a master's degree
|n vegetar|an nutr|t|on, wh|ch exp|a|ns the
care that went |nto the menu. Everyth|ng
|s des|gned to get your body |nto a more
a|ka||ne state, from fresh ju|ces, to green
soups and ch|a seed pudd|ngs. De||c|ous.
H9@ D9@F=5 8@0
Anyone who wants a re-boot. A|ka||ne
eat|ng won't just a|d we|ght-|oss, |t can he|p
many ser|ous stress-re|ated |||nesses, too.
AC: 46
The T| Sana We||be|ng Booster package
starts from 425pp for two n|ghts, exc|.
f||ghts. See we||be|ngescapes.com.
The |atest pamper|ng p|aces, products and treatments
5
Ve`i
DA2
SPAOFTHE
MONTH
Safime
ECJ E9: D
Wash your troub|es away w|th the
de||c|ous|y choco|atey Mandara Spa
Ba|| Sant| Energ|s|ng body scrub (8
for 350m|; sa|nsbury's nat|onw|de}.
The trad|t|ona| b|end of exfo||at|ng
coffee granu|es and sooth|ng coconut
o|| w||| |eave you fee||ng pampered and
perky. See mandaraspa.com.

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`I VRKLO FR ML`
H&F`s Mary Comber trles
a laclal deslgned to soothe
hay lever symptoms.
Vhat? Mlchaeljohn Haylever
laclal, L6o lor qo mlnutes
Vhere? Mlchaeljohn Beauty
& Medlspa, Belgravla
(mlchaeljohn.co.ul)
rrlvlng at the Medlspa, I vas
greeted vlth a soothlng cup ol
chamomlle and manula tea and
shovn to my pollen-lree oasls,
vhlch vas scented vlth lmmune-
boostlng cltrus lnluslons. Vhlle
I relaxed on a heated treatment
bed, my laclallst deep-cleansed
and exlollated my lace uslng
soothlng Prlorl products and a
HydraFaclal machlne that uses
a vacuum technlque to extract
lmpurltles lrom the slln. Mext, a
rlch masl, lnlused vlth revltallslng
antloxldants vas applled and lelt
to vorl lts maglc vhlle I enjoyed
a relaxlng head and shoulder
massage. Lven better vas a
lymphatlc dralnage massage
around my eyes that helped ease
my conjested slnuses. s my
tenslons lloated avay, the
HydraFaclal machlne dellvered a
llnal lnluslon ol slln-plumplng
hydraullc acld. I lelt the spa vlth
slln that looled as soothed and
reneved as I lelt.
Hcol/bIi/ocss )(

))Hcol/bIi/ncss /a/t/avafitvssov/iv.o.a/
. .. .,.. ,
. ... . .....
Eva G|zowska heads to Maur|t|us
|n search of sp|r|tua| hea||ng
,
|ook up |nto the |nd|go
darkness, and see hundreds
of tw|nk||ng stars. Th|s |s not
my average Fr|day n|ght - l`m on
the south coast of Maur|t|us at the
F|sh Shack, for a barbecue. lt`s
a|| very |nforma|, w|th wooden
seats and tab|es ||t by |anterns.
l`m here for a week`s hea|thy
break and to do a two-day re|k|
workshop at the Shant| Maur|ce,
a bout|que resort near St. Fe||x.
Set |n 36 acres of trop|ca|
gardens, the resort has two
ma|n poo|s, a pr|vate beach,
gym and the |arge N|ra Spa.
lt`s the second n|ght of our
break but a|ready our group of f|ve |s
bond|ng we||. Someone`s even got a
star-gaz|ng app that te||s you the names
of the stars. We take |t |n turns to peer
at the t|ny br|ght f|ecks. lt`s mag|ca|.
We feast on fresh f|sh, sp|cy ch|cken,
sa|ads and home-made |ce cream.
The Shant| Maur|ce a|so has two ma|n
restaurants, Stars and Pebb|es. A|| the
food |s fresh, organ|c and grown by
|oca| farmers, and the cu|s|ne |s a m|x
of Maur|t|an, lnd|an, Oreo|e and Afr|can
- |nc|ud|ng de||cac|es such as tamar|nd
prawns, tuna w|th saffron and sp|cy
beans and ch|ckpeas.
After d|nner, we cons|der hav|ng a
n|ghtcap |n the Rum Shed. On our f|rst
n|ght, Sunny the barman (who ||ves up
to h|s name} served us rum cockta||s and
92?5D
Hcolinq

Hcol/bIi/ocss )*
. . . .
.. .. .,. ,.,

tasty bar snacks, |nc|ud|ng 'ch||| b|tes` and
coconut ch|cken puffs. But, as we have
re|k| the next day, we opt for an ear|y n|ght.
C6: <: C@@<: 6
The re|k| |eve| one workshop |s a|med
at peop|e new to the hea||ng techn|que,
and |s |ed by re|k| master, v|jay Raghaven,
who`s pract|sed re|k| for over 20 years.
Re|k|, wh|ch means un|versa| sp|r|tua|
(re|} energy (k|}, |s an anc|ent system of
hands-on hea||ng, f|rst pract|sed |n Japan
by Dr M|kao su| |n the ear|y 1900s. 'Re|k|
may be used to enhance the qua||ty of ||fe
on a|| |eve|s - phys|ca|, emot|ona|, menta|
and sp|r|tua|,` says v|jay.
We start day one w|th a med|tat|on
that focuses on peace, forg|veness and
uncond|t|ona| |ove. We a|so do some
ground|ng exerc|ses and take |t |n turns
to 'smudge` each other w|th sanda|wood
|ncense. Th|s he|ps to c|eanse the 'energy
body` (aura} around our body, v|jay exp|a|ns.
The energy body ref|ects the hea|th of the
phys|ca| body.
v|jay a|so ta|ks about the chakras. These
are sp|nn|ng vort|ces of energy |nter||nked
w|th the energy body. We have seven ma|n
ones and each corresponds to d|fferent
organs and emot|ona| and sp|r|tua|
aspects. Re|k| he|ps to c|ear and ba|ance
the chakras, keep|ng you hea|thy. v|jay
teaches us a spec|a| chakra med|tat|on
and suggests we do |t regu|ar|y.
=62C?: ?8 E96 C@A6D
Re|k| |s performed w|th cupped hands,
e|ther gent|y press|ng or he|d s||ght|y
above the area you want to hea|. The re|k|
master transfers the ab|||ty to the student
dur|ng an attunement process where he
'a||gns` the students` energy centres
(chakras} so that they can channe| re|k|
energy for hea||ng.
After prepar|ng us w|th the 'c|eans|ng the
chakra` med|tat|on, v|jay carr|es out the
attunement. We stay seated w|th eyes
c|osed, back stra|ght, feet f|rm|y on the
ground and hands |n the namaste pos|t|on
(as |f pray|ng}. v|jay goes from person to
person, touch|ng the|r head and |mpart|ng
the hea||ng energ|es. When he stands
beh|nd me, l fee| a tremendous surge of
energy that seems to go upwards through
my crown. After the attunement, v|jay
teaches us 18 pos|t|ons for hea||ng.
The re|k| attunement can be a powerfu|
sp|r|tua| exper|ence for many peop|e. v|jay
warns that |t may a|so tr|gger a phys|ca|
and emot|ona| c|eans|ng process. There
may even be temporary phys|ca| symptoms.
We are adv|sed to eat a vegetar|an d|et,
avo|d a|coho| and do da||y re|k| se|f-hea||ng
exerc|ses for 21 days afterwards. Th|s
he|ps to |ntegrate new energ|es and
enhance the benef|ts.
On day two, v|jay ta|ks about how
to ma|nta|n a strong aura and more
about the ph||osophy of re|k|. We
do energy exerc|ses and med|tat|on
and pract|se re|k| hea||ng on each
other. There are three |eve|s of re|k|
tra|n|ng - we`ve just done |eve| one.
The weekend has been very |ntense
but we a|| fee| we`ve benef|ted. l fee|
very centred and at peace, and
cur|ous to see what unfo|ds when
l get back home - an attunement
can |ead to many changes, l`m to|d.
D: E6D 2?5 DH: >D
Dur|ng the rest of my stay, l
spend |ots of t|me on the beach,
sw|mm|ng |n the warm, turquo|se
waters of the lnd|an Ocean. l a|so have
a re|ax|ng Sega R|tua| Massage, at the
N|ra Spa. The spa offers treatments and
therap|es |nc|ud|ng ayurveda, Afr|co|ogy
beauty treatments, P||ates and yoga. There
|s a|so a gym, sauna and steam room.
l v|s|t a tea p|antat|on, rum factory, take
a tr|p to the sacred |ake and temp|e at
Ganga Ta|ao and see the waterfa||s and
co|oured earth at the nat|ona| park |n
Ohamare|. On the |ast day, we go on a
catamaran cru|se round the west coast
of the |s|and and, as we sa|| |nto Tamar|n
Bay, we see a pod of do|ph|ns - a tru|y
mag|ca| exper|ence. As l watch the sun
s|ow|y fade at the end of the day, l w|sh
||fe cou|d a|ways fee| so b||ssfu|.
724E 7: =6
Seven nights at Shanti Maurice
(shantimaurice.comj between
May and September costs from
1,190 per person, based on
two sharing a Junior Suite
Ocean view room on a
half-board basis.
* The two-day reiki workshop
costs 299 euros (approx.
247j. The next course is
October 18-19, 2014.
* For more information about
Mauritius, visit tourism-
mauritius.mu.
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Preheat the oven to 180O/gas mark 4. Put the
beetroot on a roast|ng tray, dr|zz|e w|th o||ve o||
and season w|th sa|t and pepper. Roast for about 1
hours, or unt|| they`re st||| s||ght|y f|rm.
Put a|| the dress|ng |ngred|ents |nto a c|ean
screw-top jar, secure the ||d and shake we||,
then create your sa|ad.
S||ce the roasted beetroot |nto d|scs 2cm th|ck.
Arrange them on serv|ng p|ates and spr|nk|e over
the watercress. Pee| the horserad|sh and f|ne|y grate
over the top of the sa|ad. Spoon over the dress|ng
to f|n|sh.
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|th the |atest research urg|ng us to
|ncrease our fru|t and veg |ntake to
seven rather than f|ve a day, ,H[ 4VYL
=LN by Arthur Potts Dawson (M|tche||
Beaz|ey, 15} offers some we|come |nsp|rat|on for
tasty ways to meet your target.
An ex-F|fteen and R|ver Oafe head chef, Potts
Dawson |s qu|ck to po|nt out that upp|ng your veg
|ntake doesn`t have to mean g|v|ng up on meat or f|sh,
but rather g|v|ng vegetab|es the attent|on they deserve
|nstead of cons|der|ng them a mere adjunct to the ma|n
event. 'Th|s |sn`t a vegetar|an cookbook - th|s |s about
putt|ng veg at the centre of the p|ate,` says Potts
Dawson. 'After 25 years as a profess|ona| chef, l know
that the key to cook|ng veg |s to use what`s |n season
- |t`|| taste better, |t`|| cost you |ess, and the more of
the ra|nbow you eat, the better you`|| fee|.`
W|th a handy '|n season` chart at the front of the
book, Potts Dawson makes |t easy for you to fo||ow h|s
adv|ce and, by neat|y d|v|d|ng the book |nto chapters
such as |eaves and f|owers, beans and pods and roots
and tubers, once you`ve chosen your ma|n |ngred|ent,
s|mp|y turn to the re|evant sect|on and you`|| f|nd a
wea|th of |nsp|r|ng ways to cook |t up. Rec|pes range
from the bas|c (Potato and cucumber sa|ad or French
on|on soup} to the unusua| (St|ng|ng nett|e gnocch| or
lced pea and m|nt |o|||pops, anyone?} and |nc|ude
themed 'feasts` such as Tex Mex, curry and
Med|terranean. There are a|so p|enty of vegg|e snacks
to choose from, but some, such as the Broadbean
and po|enta ch|ps and Sp|ced chunky butterbeans,
are deep fr|ed, so don`t assume everyth|ng`s |ow fat
|n th|s book!
Pass|onate about food and susta|nab|||ty, Potts
Dawson`s wea|th of exper|ence sh|nes through every
rec|pe, as he g|ves you t|ps on how to prep your mea|s
|n a profess|ona| (read tasty, speedy} way. Hav|ng three
pots of water bo|||ng away on the hob s|mu|taneous|y
means your s|de of Samph|re, sp|nach and |ettuce w|||
be cooked to perfect|on. So whether you`re bored w|th
your usua| vegg|e fare or want to know what to do w|th
that fresh green Koh|rab| you cou|dn`t res|st at the
farmer`s market, ,H[ 4VYL =LN won`t just show you
how to cook |t, |t`|| make |t taste amaz|ng, too.
Qtic/ /ip
-VY H X\PJR OLHS[O` KPZO [Y` JVVRPUN ]LN PU H IHTIVV Z[LHTLY P[ HKKZ H \UPX\L MSH]V\Y
[V `V\Y JVVRPUN 0[Z HU LZZLU[PHS RP[JOLU P[LT HUK [OL TVYL SH`LYZ P[ OHZ [OL IL[[LY
366EC@@E D2=25 H: E9 H2E6C4C6DD 9@CD6C25: D9
Serves. 6
Per serving. 426 ca|or|es, 8g prote|n, 30g fat
(4.5g saturated fat}, 40g carbohydrate (38g sugar},
9g f|bre, 1.5g fat
1kg who|e red beetroot, topped and tai|ed
O|ive oi|, for drizz|ing
2 bunches of watercress, separated into sprigs
100g fresh horseradish root
+YLZZPUN
100m| c|ear honey
2 tbsp red wine vinegar
55g Di[on mustard
125m| o|ive oi|
Sa|t and pepper
I
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D>2D965 3C@25 362?D H: E9 A64@C: ?@
Serves. 6
Per serving. 356 ca|or|es, 17g prote|n,
25g carbohydrate (2g sugar}, 21g fat
(7g saturated fat}, 7.5g f|bre, 2.3g sa|t
1 gar|ic c|ove
2 tsp sea sa|t
10 mint |eaves
500g very young broad beans,
podded weight
100m| extra virgin o|ive oi|, p|us extra
for drizz|ing
150g pecorino cheese, fresh|y grated
1 tsp |emon [uice
6 s|ices of bread
Put the gar||c |nto a |arge mortar w|th
one teaspoon of the sea sa|t and
pound w|th a pest|e to a f|ne paste. Add
the m|nt |eaves and pound aga|n |nto a
paste. Add a handfu| of the broad beans
and pound to a f|ne paste, then add a
further handfu| and pound aga|n. Oont|nue
add|ng and pound|ng the rema|n|ng beans
|n the same way. lt w||| become |ncreas|ng|y
d|ff|cu|t to make a paste as you add more
beans, but th|s creates the des|red chunky
texture of the d|sh.
Add the o||ve o|| and m|x we||, then
add the pecor|no w|th the rema|n|ng
teaspoon of sa|t and the |emon ju|ce.
Transfer to a serv|ng bow|.
Toast the bread s||ces and cut |n ha|f
d|agona||y. Serve a|ongs|de the bow|
of smashed beans w|th some extra o||ve o||
for dr|zz||ng.
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Hcol/bIi/ncss 93
R/KED TOM/TO, G/RLl C
& RED PEPPER CROSTl Nl
Makes. 6
Per serving. 229 ca|or|es, 5.5g prote|n,
27g carbohydrate (5g sugar}, 11g fat
(2g saturated fat}, 3g f|bre, 1g sa|t
400g tomatoes, chopped
1 red pepper, ha|ved
2 gar|ic bu|bs
1 banana sha||ot, fine|y diced
75m| virgin o|ive oi|
2tbsp chopped basi|
1tbsp chopped mar[oram
1 ciabbata |oaf
Sea sa|t, for sprink|ing
Wi|d rocket, to garnish
Sa|t and pepper
Preheat the oven to 160O/
gas mark 3.
Arrange the tomato and pepper
on a roast|ng tray. Out one
gar||c bu|b hor|zonta||y
|n ha|f and p|ace the
ha|ves, cut-s|de up, on
the tray. Scatter the c|oves from the
other bu|b on the tray. Spr|nk|e the
sha||ot over the vegetab|es, dr|zz|e
|n ha|f the o||, add the herbs and
season. Roast for an hour, or unt||
soft and browned; remove from oven.
Out the c|abbata |nto s|x s||ces
and p|ace them on a bak|ng
sheet. Dr|zz|e w|th the rema|n|ng o||ve
o|| and spr|nk|e ||ght|y w|th sea sa|t.
lncrease the temperature to 180O/
gas mark 4 and p|ace the c|abatta |n
the oven unt|| they`re go|den.
Squeeze the roasted f|esh of the
gar||c c|oves on to two crost|n|.
Spoon the tomatoes on to two
more crost|n|. Pee| the red pepper,
d|scard|ng the sta|k, seeds and
membrane, and pu|||ng the f|esh |nto
str|ps. Arrange the str|ps of pepper
on the other two crost|n|. Spoon over
the ju|ces from the roast|ng tray and
decorate w|th the rocket. Serve warm.
I
2

!
/RTHUR' S
T/STY
VEG TlPS
Sa|morig|io, a
rich, deep|y herby sauce, goes rea||y we||
with gri||ed veg and meat. Pound a bunch of
oregano |eaves and a |itt|e sa|t with a mortar
and pest|e. Once you have a dark green
paste, add |emon [uice and o|ive oi| to taste
and mix we||.
Set the oven to 180C/gas mark 4 to
roast veg, it crisps the edges, carama|ises
the midd|e and intensifies the f|avour. Add
different textures, such as pumpkin seeds with
courgettes, sunf|ower seeds with Jerusa|em
artichokes or crispy bacon with ce|eriac.
Perk up a simp|e soup with a spoonfu| of
homemade pesto. I taste the soup before I
add the pesto to the midd|e of the soup bow|,
then, as I begin to stir, I |ike to samp|e the
f|avour again before I go for the fu|| stir-in.
8ec|pes takeo Irom at Nore Veg by Arth0r Potts 0awsoo
(N|tche|| 8eaz|ey, 15)

Slcw-rcasto
tcmatcs, ppprs
anogarlic ar mao
wcnorully summry
by basil ano
mar|cram.


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PL/NK /ND
DUMRRELL ROV
CVad: O (5 ach arm)
3V_VWZed+ Vcrks ycur
uppr back, lats (mio back)
ano shculors as wll as
ycur ccr ano gluts.
Gt intc a push-up
pcsiticn with ycur
hanos gripping a pair c
oumbblls. Ycur hanos
shculo b shculor-wioth
apart, ano ycur t
slightly wior than hip-
wioth apart (/).
Kping ycur hips paralll
tc th lccr, by ngaging
ycur ccr ano gluts, bno
ycur lt lbcw tc pull th
wight up lvl with ycur
bcoy (R).
Paus, thn slcwly rturn
th wight tc th lccr ano
rpat with ycur right arm.
That's cn rp.
2
ROTTOM
:X\LLaL `V\Y
NS\[LZ
3
Pick up a
pair c oumbblls
ano oc th xrciss
with nc rst in
btwn, thn rpat
th ntir sunc
twic mcr.
SHOULDERS
@V\Y LSIV^Z ZOV\SK
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SHOULDER PRESS
VlTH ROT/TlON
CVad: 2O (O ach sio)
3V_VWZed+ Grat cr bccsting ycur
hart rat, whil targting ycur
shculors ano uppr back.
Stano hcloing a pair c oumbblls
|ust cutsio ycur shculors, with
ycur lbcws bnt ano palms acing
crwaro (/).
Rctat ycur tcrsc tc th right as
ycu prss up th oumbbll in ycur lt
hano sc it's |ust abcv hao hight (R).
Rvrs th mcvmnt back tc
th start.
Rctat tc ycur lt, prssing th
oumbbll in ycur right hano abcv
ycur hao.
Dumbblls ar asy tc stcr, rlativly chap ano ccm in all shaps ano
sizs, sc mak sur ycu chccs th right cns cr ycu. Ycu can us thm tc
wcrk ach sio c ycur bcoy inopnontly, which mans thy'r grat cr
hlping ycu scrt cut waknsss ano imbalancs sc ycu avcio in|ury.
VElGHTS
PLl FLY
CVad: 2
3V_VWZed+ Vcrks ycur shculors,
uppr back ano chst. Th mcr
ycu bno ycur lgs, th mcr ycur
lgs will wcrk haro tcc.
Stano in pli pcsiticn with ycur
t turno tc a 45 angl ano lgs
bnt. Hclo a wight in ach hano
nar ycur hao with ycur lbcws
bnt tc a 9O angl ano palms
acing crwaro (/).
Us ycur chst ano shculor
muscls tc bring ycur hanos
tcwaros ach cthr in rcnt c ycu
(R). Thn ccntract ycur uppr
back muscls tc rturn ycur arms
tc th start pcsiticn.
SlNGLE-/RM
DUMRRELL SN/TCH
CVad: 6 (8 ach arm)
3V_VWZed+ Targts ycur ast-
twitch muscl ibrs, hlping
bccst spo, strngth ano tcn.
lt's alsc grat cr ovlcping ycur
pcwr, balanc ano cc-croinaticn.
Grab a oumbbll in ycur right
hano with an cvrhano grip ano
stano with ycur t slightly wior
than shculor-wioth apart.
Rno ycur hips ano kns tc
lcwr th wight tc |ust in rcnt c
ycur kns (/), thn xplcsivly
pull th oumbbll up tcwaros th
ciling, kping th oumbbll as
clcs tc ycur bcoy as pcssibl (R).
Gt ycur hips oirctly unor ycur
ully-xtnoo arm as ycu inish
th lit with ycur arm ano lgs
ccmpltly straight.
E2C86E K@?6
2 3
2
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2 3

H@C<@FE
5
on`t ||ke b|g waves? lt doesn`t matter.
You needn`t boast board sk|||s to get
the |ong, |ean body that surfers have.
You do, however, need to do the r|ght
exerc|ses because surf|ng requ|res a tough
comb|nat|on of f|tness sk|||s - fu||-body strength,
ba|ance, muscu|ar endurance, a strong core and
f|ex|b|||ty, to name a few. How e|se do you th|nk
surf-ready Oameron D|az honed one of the best bods
|n Ho||ywood? 'Surfers need a |ot of endurance and
must exerc|se |n many p|anes to res|st the mu|t|-
d|rect|ona| forces of the waves,` exp|a|ns pro surfer
Oe||ne Gehret, team r|der for O`Ne||| (one|||.com}.
'A m|x of aerob|c and strength tra|n|ng, p|us yoga
to |ncrease f|ex|b|||ty, wh|ch |s needed for dynam|c
moves such as 'pop-ups", |s the best preparat|on
for surf|ng.` Phew!
Sound ||ke hard work? Don`t worry, Gehret has
created two s|mp|e exerc|se rout|nes to he|p get your
body |n shape for the beach, whether you want to
surf or ||e on a sun |ounger. You can a|so do them on
the beach to keep your f|tness t|ck|ng over wh||e
you`re away. 'My workouts are |n a c|rcu|t format,
wh|ch |s a fun way to tra|n w|th fr|ends,` says Gehret.
To prepare for your beach ho||day, do three
workouts a week, a|ternat|ng number one and number
two, and try to f|t |n a cyc||ng sess|on, two sw|ms and
a yoga sess|on too. Have one rest day a week.
H|tt|ng the beach? Tone up |n a j|ffy
w|th these workouts from a pro
D4F=AE 2
DFC76C|D
3@5J

Hcol/bIi/ocss **
H@C<@FE
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1. PUSH-UP
Reps. 10
Start |n a h|gh p|ank pos|t|on (A}. Engage your
core and |ower your chest towards the f|oor.
Pause when your chest near|y touches the f|oor
(B}. Push back to p|ank and repeat.
<< Jog to workout station 2 >>
2. DEEP SQUAT
Reps. 10
Stand w|th feet h|p-w|dth apart. Push your h|ps back and
bend your knees to squat down as far as you can go. Press
through your hee|s to return to stand|ng. Repeat.
<< Jog to workout station 3 >>
3. BlCYCLE CRUNCH
Reps. 20
||e f|at on the f|oor w|th your hands beh|nd your ears. Ra|se
your |egs a few |nches off the f|oor and ||ft your shou|ders
up. se your abs to dr|ve your |eft e|bow and r|ght knee
towards each other (A}, tw|st back to the centre, then
repeat on the other s|de (B}. Oont|nue a|ternat|ng s|des
as fast as poss|b|e.
<< Jog to workout station 4 >>
4. POP-UP
Reps. 10
||e f|at on your front w|th hands e|ther s|de of your r|bcage (A}.
Push your chest off the ground, keep|ng pe|v|s and upper
th|ghs on the f|oor. ln one f|u|d movement, sw|ng one foot
forward and p|ace |t between your hands (your other foot w|||
fo||ow}, then br|ng your torso upr|ght, (B}. Both feet are |n ||ne;
use your hands for ba|ance. Drop down and repeat.
<< Jog to workout station 5 >>
5. SlDE PLANK
Reps. 10 (each side}
||e on your |eft s|de w|th your |egs and feet stacked.
Sh|ft your we|ght onto your |eft forearm. ||ft up your
h|ps, keep|ng your r|ght e|bow under your shou|der
and your body |n a stra|ght ||ne. Ho|d for 15 seconds,
rest and repeat.
<< Jog to workout station 6 >>
6. RUN-TO-SlDE LUNGE
Reps. 20
Run 10 steps (A} and then jump one |eg out to the |eft s|de
on the 11th step. Th|nk of a s|de |unge - push your h|ps back
and |ower your body by bend|ng the r|ght knee. Touch the
f|oor (B} and step the |eft foot back |n. Run another 10 steps
and repeat on the r|ght s|de. Oont|nue a|ternat|ng unt|| you`ve
done 20 s|de |unges.
<< Rest for one minute, repeat the sequence 2-4 times>>
A
B
A
B A
B
A
B

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"!!Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
A
B
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1. ROTATlNG PUSH-UP
Reps. 10
Start |n a h|gh p|ank pos|t|on. Engage your core and |ower
your chest towards the f|oor (A}. Push back to p|ank and,
w|th your body |n a stra|ght ||ne from head to hee|s and
your abs t|ght (no sagg|ng}, tw|st your body to one s|de
and ra|se your upper arm stra|ght up |n the a|r (B}. Ho|d
th|s pos|t|on, |ower back to p|ank, then push up and
repeat on the other s|de. Oont|nue a|ternat|ng for 10 reps.
<< Jog to workout station 2>>
2. WALKlNG LUNGE
Reps. 10
Stand w|th feet together (A}, then step forward w|th your r|ght
|eg unt|| you`re |n a |unge pos|t|on w|th your front |eg bent at a
90 ang|e and back knee near|y touch|ng the ground (B}. Push
back up unt|| your back |eg jo|ns the front, and then step
forwards w|th the |eft |eg. Repeat the exerc|se unt|| you`ve
comp|eted 10 reps.
<< Jog to workout station 3>>
3. CROSS SlT-UP
Reps. 25
||e on the f|oor w|th your hands beh|nd your ears and feet
f|at on the ground. Ra|se your shou|ders a few |nches off the
f|oor (A}, then use your abs to dr|ve your r|ght e|bow towards
your |eft knee (B}. Tw|st back to the centre, then repeat on
the other s|de. Oont|nue a|ternat|ng for 25 reps.
<< Jog to workout station 4>>
4. FOUR-POlNT BOX
Reps. 2 (60 seconds on each side}
Orouch on a|| fours w|th knees under h|ps and hands under
e|bows. Engage your core, then ||ft your |eft arm and r|ght |eg
|n ||ne w|th your body. Don`t |et your |ower back arch. Ho|d for
60 seconds. S|ow|y |ower the |eg and arm, then swap s|des
so you ||ft your r|ght arm and |eft |eg.
<< Jog to workout station 5>>
5. POP-UP
Reps. 10
||e f|at on your front w|th hands e|ther s|de of your r|bcage
(A}. Push your chest off the ground, keep|ng pe|v|s and
upper th|ghs on the f|oor. ln one f|u|d movement, sw|ng
one foot forward and p|ace |t between your hands (your
other foot w||| fo||ow}, then br|ng your torso upr|ght, (B}.
Both feet are |n ||ne; use your hands for ba|ance. Drop
down and repeat.
<< Jog to workout station 6>>
6. PLANK
Reps. 2
Start |n a h|gh p|ank, then bend your e|bows and |ower
yourse|f down unt|| you can sh|ft your we|ght from your
hands to your forearms - your body shou|d form a stra|ght
||ne. Brace your abs, squeeze your g|utes and ho|d
for 60 seconds. Repeat.
<<Sprint back to the start, repeat sequence 2-4 times>>
A
B
A
B
A
B
DFC7 8:C=
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SKATlNG OR SNOWBOARDlNG
Want to boost your ba|ance |n
the w|nter? Try skat|ng or snowboard|ng
to pract|se stay|ng stab|e on a
mov|ng board.
PlLATES
A strong m|dsect|on |s essent|a| for
ma|nta|n|ng posture on the board.
P||ates |s great for |mprov|ng your
core strength.
YOGA
Yoga he|ps a||gn the jo|nts, avo|d
musc|e |mba|ances and bu||d the
f|ex|b|||ty requ|red for dynam|c
surf|ng moves.
DFC76C
DA@CED
THE SlT
Oustom|se a cosy
2mm Neon neoprene
sw|msu|t, 95;
neonwetsu|ts.com
THE JAOKET
Stay warm w|th
B|||abong`s Peeky 1mm
wetsu|t jacket, 59.99;
Surfdome.com
THE RASH vEST
Keep your modesty |ntact
wh||e exerc|s|ng w|th
Roxy`s Sunset Rem|x
SS rash vest, 30;
roxy-uk.co.uk
WE |OvE


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4
onfused about how hard to
work out? Whether you`re
try|ng to |ose we|ght, boost
your hea|th or tra|n for a
marathon, exerc|se |ntens|ty can be one
of the tr|ck|est but most |mportant th|ngs
to gauge. 'W|thout measurab|e data, |t`s
hard to understand what |eve| of effort |s
benef|c|a| to your f|tness goa|,` says ||z
Shenton, Po|ar tra|ner (po|ar.com}.
'Exerc|sers tend to e|ther work too hard
and get |njured, or fa|| to work hard enough
and not get any f|tter,` she adds. lt`s a
m|nef|e|d, we know. But what |f we to|d you
there was a way to work out at the r|ght
|ntens|ty for your goa|? Now a new breed
of f|tness c|asses are us|ng sc|ence-backed
heart-rate tra|n|ng to he|p exerc|sers boost
workout resu|ts - and th|s tra|n|ng method
de||vers the fu|| f|tness benef|ts |n a f|ash.
How so? Work|ng at a h|gher heart rate
offers more bang for your f|tness buck.
New research |n ;OL 1V\YUHS VM
7O`ZPVSVN` revea|s the same aerob|c f|tness
and hea|th resu|ts can be ach|eved |n |ess
than a th|rd of the t|me s|mp|y by |ncreas|ng
the |ntens|ty of a workout. As a bonus,
stud|es show that strenuous exerc|se
resu|ts |n greater EPOO (excess post-
exerc|se oxygen consumpt|on, the sc|ent|f|c
name for the fat-b|ast|ng 'after-burn` effect}
compared to moderate or |ow-|ntens|ty
workouts. Heart-rate tra|n|ng |s a techn|que
that can he|p you go harder and boost your
f|tness |n the process.
VH/T TO EXPECT
Here`s how |t works - head to a zone, or
heart-rate, c|ass and you`|| be g|ven a heart-
rate mon|tor, wh|ch measures your work|ng
heart rate |n beats per m|nute (bpm}. Th|s
|nformat|on, a|ong w|th your heart-rate
max (HRM, or 220 m|nus your age}, |s then
used to assess the heart-rate zone (the
percentage of your HRM and a good way
of determ|n|ng exerc|se |ntens|ty} you`re
work|ng |n, and th|s |nformat|on |s shown
on a screen |n c|ass. And, you`ve guessed
|t, the a|m |s to h|t the target zones the
|nstructor te||s you to.
'H|gh-|ntens|ty exerc|se |s
d|ff|cu|t and some peop|e
are unw||||ng to push
themse|ves out
of the|r comfort zone,`
exp|a|ns Matt Bo|am,
head tra|ner at Speedf|ex
(speedf|ex.f|ow.co.uk}.
's|ng the object|ve heart rate data
a||ows both the |nstructor and exerc|sers
to conf|dent|y determ|ne the workout
|ntens|ty and max|m|se the resu|ts.` And
because heart-rate percentages are based
on |nd|v|dua| f|tness |eve|s, both unf|t and
super-f|t exerc|sers are work|ng at the
same re|at|ve |ntens|ty. Smart.
ZONE TR/l Nl NG
Sound comp||cated? Fortunate|y, you don`t
have to know the d|fferent heart-rate zones
- or understand the tech - to reap workout
rewards. Many f|tness prov|ders have made
|t super s|mp|e to understand how hard
you`re work|ng by co|our-cod|ng each
of the zones. 'lt may sound h|gh-tech but,
once you understand the zones and how
each one fee|s, you can
use them effect|ve|y,`
says Shenton. 'You
don`t need to know the
sc|ence; just fo||ow the
co|ours.` Phew! But there
|s a catch. As Shenton
po|nts out, you must
ta||or your heart-rate
tra|n|ng to meet your goa|. 'lt`s |mportant
to understand what you`d ||ke to ach|eve
- to get f|t, |ose we|ght or ma|nta|n f|tness,`
she says. 'There`s a benef|t to a|| the
heart-rate zones, whether you want to
get |nto shape, do a recovery sess|on or
tra|n for a race, but you need to use the
zones effect|ve|y.`
lt`s a|so cruc|a| to acknow|edge your
current |eve| of f|tness. lf you`re a f|tness
newb|e, the best way to approach th|s form
of tra|n|ng |s to start at a |ower HRM |eve|
- the b|ue/green zone or 60-80 per cent
HRM workout - and then gradua||y up the
ZONE 5 9O- OO%
ZONE 4 8O 9O%
ZONE 3 7O 8O%
ZONE 2 6O 7O%
ZONE 5O 6O%
Maximum
Haro
Mcorat
Light
Vry light
HllT training
(cr ccnoiticno xrcisrs)
Spo cr anarcbic training
Gnral arcbic ccnoiticning
Rccvry xrcis
Varming up
@7 9C >2I :?E6?D:EJ 8@@5 7@C
E96 K@?6D

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Choose from Move Better (65% HRMj,
Fat Burner (70% HRMj, Pro Athlete
(80% HRMj, Cardio Fit (85% HRMj and
HllT Pro (90% HRMj classes at this
Fitness First studio.
6YHUNL[OLVY` (davidlloyd.co.ukj
Expect a big calorie burn at this
hour-long interval class. Using heart
rate monitors, exercisers aim to spend
time in each of the colour-coded
'fat burning' zones - green, orange
and red.
7LKHS :[\KPV (pedalstudio.co.ukj
This pay-as-you-go Spinning studio
chain uses Suunto heart rate monitors
in all classes. From Si's Sunday Ride to
the Anaerobic lnterval class, there's a
zone workout for every cyclist.
:WLLKMSL_ (speedflex.comj
Want to lose weight? You'll work at
an intensity of 85% or above in one
of these high-intensity interval classes
- great for fat burn.
ZONEWORKOUTS
|ntens|ty as your f|tness |ncreases. lf
you`re a cond|t|oned exerc|ser who
regu|ar|y tra|ns at h|gh |ntens|t|es, th|s
form of tra|n|ng prov|des the perfect
opportun|ty to m|x up your sess|ons.
For a harder workout, choose a HRM
c|ass that works |n the amber or red
zone or 80-95 per cent HRM. lf you`ve
a|ready c|ocked a |ot of tough sess|ons
that week, go to a c|ass that works at
|ower |ntens|t|es - the b|ue and green
zones - to act|ve|y boost your recovery.
: D : E 7@C J@F0
Heart-rate tra|n|ng does have |ts ||m|tat|ons,
however. Even when you know your HRM
and tra|n|ng zone (check the pane|, |eft},
research |n the lnternat|ona| 1V\YUHS VM
:WVY[Z 4LKPJPUL shows that changes |n
your heart rate may not re|ate to effort
|eve|s. F|uctuat|ons |n heart rate can a|so
be a resu|t of dehydrat|on, the s|ze of
your heart, emot|ons, med|cat|on, |||ness,
d|sease, heat and hum|d|ty. Research |n
/`WLY[LUZPVU! 1V\YUHS VM [OL (TLYPJHU
/LHY[ (ZZVJPH[PVU shows that a |ack of
s|eep can a|so ra|se heart rate by 5-10bpm,
wh||e another study aff|rms that stress
can e|evate heart rate by 4-6 bpm. But,
genera||y, on|y e||te ath|etes are worr|ed
about th|s |eve| of prec|s|on.
St|||, |t`s certa|n|y worth bear|ng these
th|ngs |n m|nd |f you`re hav|ng an 'off-
day` at the gym. 'Heart-rate data can be
benef|c|a| for a w|de range of peop|e w|th
d|fferent tra|n|ng goa|s, and th|s |nc|udes
beg|nner exerc|sers,` says Bo|am. 'But
there are ||m|ted benef|ts to those do|ng
strength work to |ncrease musc|e mass
because |t`s hard to quant|fy the |ntens|ty
of res|stance work. Strength tra|n|ng puts
d|fferent energy demands on the body that
are d|ff|cu|t to measure w|th heart rate.`
lt`s a|so worth we|gh|ng up whether heart
rate tra|n|ng |s r|ght for you - do you want
to do a h|gh-tech workout |n wh|ch your
heart rate w||| be d|sp|ayed on a screen?
Stud|es show that perce|ved exert|on,
or how hard you th|nk you`re work|ng,
corre|ates we|| w|th heart rate - so |f |t fee|s
hard, you`re work|ng hard. And |f you want
to exerc|se by fee|, the workout gods won`t
judge you. Whatever gets your heart rate
up and works for you |s good, we say.

"!'Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
7:E?6DD >2DE6C4=2DD
:
hen | t comes to
versat| | | ty, suspens| on
tra| n| ng | s hard to beat.
The portab| e equ| pment
systems, such as TR and Human
Tra| ner, are sma| | and | | ght enough to
f| t eas| | y | nto your gym bag w| th your
k| t, and can prov| de a fu| | -body workout
for a| | | eve| s.
H92E : D : E0
lt`s the bra|nch||d of former S Navy SEA|
Randy Hetr|ck, who came up w|th the |dea
as a way to tra|n qu|ck|y and effect|ve|y
wherever you are |n a short t|me. You use
two suspended straps to do bodywe|ght
exerc|ses, he|p|ng bu||d strength, ba|ance,
f|ex|b|||ty and core stab|||ty. You can attach
the straps to an overhead bar or wa|| |f
you`re |n a gym, or a tree for an outdoor
workout, or a door |f you`re at home. Do
hundreds of exerc|ses by ho|d|ng the straps
or p|ac|ng your feet |nto the |oops on the
ends of the straps.
E96 36?67: ED
n||ke the f|xed we|ghts mach|nes |n the
gym, that work on just one p|ane of
movement and don`t m|m|c the way your
body`s des|gned to work, the suspens|on
straps can move. Th|s means they make
your sma|| stab|||s|ng musc|es and core
work hard to keep the straps st||| wh||e
you do your exerc|ses. You get a fu||-body
workout |n a shorter t|me, and have |ess
r|sk of |njury, than |f you were us|ng the
trad|t|ona| we|ghts mach|nes |n the gym.
You can even get a card|o workout by
do|ng some of the moves at a face pace.
FD: ?8 E96 <: E
Attach the straps of your suspens|on
tra|ner to a h|gh anchor po|nt that w||| take
your body we|ght. You can adjust the
|ength of the straps to su|t your he|ght
and whatever exerc|se you`re do|ng.
Try exerc|ses from squats and |unges
to push-ups and core exerc|ses. lt`s a|so
great for pu|||ng exerc|ses that he|p posture
and counteract the potent|a| prob|ems
caused by s|tt|ng down a|| day.
H9@| D : E 7@C0
Don`t be put off by |ts s||ght|y scary |ook
- suspens|on tra|n|ng |s great for a|| |eve|s,
from beg|nners to O|ymp|c ath|etes. lt can
he|p w|th ba|ance and |ncrease range of
movement |n beg|nners - you can ho|d
onto the straps to he|p w|th squats and
|unges, for examp|e. When you`re ready to
progress w|th many of the moves, you can
adjust your body pos|t|on re|at|ve to the
straps to make |t harder.
4@>>@? >: DE2<6D
Some exerc|ses us|ng suspens|on tra|n|ng
requ|re a very strong core and abdom|na|s.
For exerc|ses such as rows, dynam|c
p|anks and push-ups, your body shou|d be
kept dead stra|ght from ank|e to neck. lf
you can`t do th|s, you r|sk |njur|ng your
|ower back because your core can`t take
the |oad. Start off stead||y and progress
s|ow|y as your body adapts.
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Stand facing the anchor point with a
strap in each hand. With your body
straight and core engaged, lean back
until your arms are straight and your
body's at a 45 angle to the floor.
Slowly pull up on the straps with
your arms, squeezing your shoulder
blades together; lower back down.
PlSTOL SQUAT (st|engt|ens |egs,
co|e, |mo|oves ||o stao|||tyI
Hold the straps as above and stand
on one leg. Keeping the other leg
straight out in front of you, do a
one-legged squat until your leg's
at a right angle, using the straps for
support. Drive back up to standing.
JACK KNlFE (st|engt|ens co|e,
|mo|oves s|o0|de| stao|||tyI
ln the press-up position with feet
about 15cm off the floor in the loops
of the straps, core tight and body
aligned, pull your knees to your chest.
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Mini circuit
Try 30 seconds for each exercise
and do 2-4 circuits
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You`|| boost the strength and f|ex|b|||ty
|n your back and |mprove your posture.
Tw|st|ng wh||e seated a|so he|ps keep
your pe|v|s stab|e, and encourages
you to engage your core. A|| th|s
he|ps you ga|n power for sport and
stave off |njury too. Oo-ord|nate your
breath w|th each movement to he|p
oxygenate your b|ood and g|ve you
the energy to tw|st further - the more
you tw|st, the ta||er you`|| stand!
A: =2E6D DA: ?2= EH: DE
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S|t on the f|oor, w|th your |egs together
out |n front of you, feet f|exed and arms
||fted out to the s|des, para||e| to the f|oor
w|th your pa|ms fac|ng down.
lnha|e as you s|t up as ta|| as you can,
then exha|e, tw|st|ng your torso to the |eft,
|ncreas|ng the tw|st as you squeeze the
|ast a|r out of your |ungs.
lnha|e as you come back to the centre,
keep|ng your shou|ders back and down.
Keep your arms para||e| to the f|oor and
your hee|s on the f|oor throughout.
Exha|e as you repeat the tw|st to the
r|ght. Do three reps on each s|de.
4(2, 0; ,(:0,9
lf your hamstr|ngs are t|ght and you
f|nd |t hard to keep your |egs stra|ght,
unf|ex your feet and p|ace a sma|| p|||ow
or fo|ded towe| under your h|ps or knees,
as shown |n the |ower p|cture above.
Gradua||y work on f|ex|ng your feet a ||tt|e
more |f your hamstr|ngs become |ess t|ght.
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2
|ways wanted to [og a|ong
Cornwa||'s dramatic
coast|ine or sprint up
Scot|and's rugged
mountains? Go for it. Even beginners
can run on the trai|s and fe||s of Britain.
'A wi|d running adventure can be as
gent|e or as testing as you choose to
make it,' exp|ains Jen Benson, co-
author of >PSK 9\UUPUN (Wi|d Things
Pub|ishing, 16.99} 'and it can be
different every time, but the key
ingredients - an adventure somewhere
amazing, with great running underfoot
- are a|ways there.' Don't know where
to go? We've got it covered! Try one
- or a||, if you can - of these scenic
routes to discover Britain's wi|dest
territory by foot.
+0:;(5*,: 6 m||es
:;(9;! The Hunters lnn, Heddon va||ey,
E31 4PY
9<5! From The Hunters lnn, fo||ow the
br|d|eway that runs a|ongs|de. Fo||ow s|gns
through wood|and towards Woody Bay
a|ong a w|de track ca||ed The Oarr|ageway.
Oont|nue up onto the head|and to be
greeted by g|or|ous v|ews across the Br|sto|
Ohanne| to |undy ls|and and Wa|es.
Oont|nue to fo||ow s|gns
for Woody Bay, fo||ow|ng
a qu|et road unt|| reach|ng
a South West Ooast Path
s|gn on the |eft to The
Hunters lnn. Fo||ow
the Ooast Path back
to the start.
3,=,3! Easy
+0:;(5*,! 12.5 m||es
:;(9;! Ohes|| v|s|tor centre, DT4 9E
9<5! Park at the v|s|tor centre car park, by
Ferrybr|dge. Tour a|ong the coast path on
fantast|c, runnab|e paths w|th breathtak|ng
scenery for much of the way. Fo||ow the
pebb|y sp|t of Ohes|| Beach SE unt||
reach|ng the SW Ooast Path s|gns and the
|s|and of Port|and |tse|f. Fo||ow we||-def|ned
paths around the per|meter of the |s|and,
return|ng e|ther back a|ong the beach,
or the road and cyc|e way.
3,=,3! Easy to moderate
+0:;(5*,! 7 m||es
:;(9;: R|chmond Park, TW10 5HS
9<5! From any of the ma|n entrances, jo|n
the Tams|n Tra||, c|ear|y s|gned as |t crosses
your path, head|ng |eft and r|ght. There are
p|enty of opportun|t|es to |eave the track
and exp|ore grassy tra||s through the
woods, |akes and ro|||ng park|and. From
K|ng Henry`s Mound, near to Pembroke
|odge, there |s a f|ne, protected v|ew a||
the way to St Pau|`s Oathedra|.
3,=,3! Easy
+0:;(5*,! 9 m||es
:;(9;! Box H||| and Westhumb|e stat|on
car park, RH5 6BT
9<5: From the stat|on, head south on
Westhumb|e Street to a
subway under the road. The
run starts by hopp|ng across
the R|ver Mo|e on stepp|ng
stones (or br|dge |f the r|ver
|s h|gh}, before head|ng up
Box H|||. The spectacu|ar
v|ews are worth the effort. A fast, fun
descent through wood|ands and another
steep ascent up Brockham H|||s, w|th f|ne
prospects. Jun|per and Oo||ey H|||s, and
Re|gate H||| w|th |ts v|ctor|an fort, fo||ow,
each w|th |ts own cha||enges and great
v|ews. From Re|gate H|||, the path
descends through schoo| grounds and
a go|f course to Merstham.
3,=,3! Moderate to cha||eng|ng
+0:;(5*,! 15 m||es
:;(9;! Bakewe|| stat|on car park, Stat|on
Road, DE45 1GE
9<5! From the car park, turn |eft onto
Stat|on Road then f|rst |eft over the br|dge.
Oont|nue stra|ght up a steep track through
the woods to Ba||cross Farm. Turn r|ght
a|ong the track. Oross the f|e|ds and turn
|eft at track junct|on down through the
woods to reach Ohatsworth Estate. There`s
an exh||arat|ng descent through the deer
park to jo|n Derwent va||ey Her|tage Way.
Fo||ow the waymarkers north through
Bas|ow and a|ong the |ane, |eav|ng the Way
at a sharp |eft corner. Oont|nue up the |ane
to cross the B6001. Fo||ow the steep track
up to |ongstone Moor, descend|ng to Pack
Horse pub. Then cross the f|e|ds to Monsa|
Tra|| and turn |eft to head back to the start.
3,=,3! Oha||eng|ng
+0:;(5*,! 6.5 m||es
:;(9;! St A|dan`s Beach car park,
Seahouses, NE68 7JH
9<5! Th|s route |s best run at m|d- to
|ow-t|de to revea| the f|rm sand and to
expose the fu|| expanses of the beach and
wonderfu| fee||ngs of freedom th|s br|ngs.
Ear|y morn|ng |s a fantast|c t|me to
exper|ence the fu||y g|ory of the sun r|s|ng
over the sea. From the start, sca|e the
dunes and drop down on to the beach at
|ts southern end. Head north and run the
|ength of the sandy sect|on of beach unt||
reach|ng the rocks be|ow the cast|e at
Bamburgh. Return the same way. As you
run, take |n the v|ews out to the Farne
ls|ands and the|r 70,000 strong puff|n
co|ony and, further north, the ho|y |s|and
of ||nd|sfarne.
3,=,3! Easy - tota||y f|at!
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:;(9;! Edw|nstowe Youth Hoste|,
Mansf|e|d, NG21 9RN
9<5! Th|s route starts on some of the
bus|er tra||s |n the area, but soon heads
out a|ong a qu|et track around the edge
of the former roya| hunt|ng forest. From
the start, head northwest a|ong the path,
cont|nu|ng around the south edge of the
forest. The route passes a Ohantry chape|
and herm|tage, ded|cated to K|ng Edw|n
of Northumber|and. After |adysm|th
P|antat|on, the route emerges on to the
open heath|and of Budby South Forest
and the heart of the or|g|na| forest,
B|rk|ands. Return to the start, pass|ng the
wonderfu|, vast structure of the Major Oak
on the way - |t`s one of 900 veteran oak
trees w|th|n the forest.
3,=,3! Easy
x
+0:;(5*,! 6.5 m||es
:;(9;! K||||na||an, three m||es north
of PA44 7PN
9<5! Th|s stunn|ng run takes |n the
beaut|fu| coast||ne around |och Gru|nart |n
the north of ls|ay. From the park|ng area,
there`s a grassy verge on the m|nor road off
the B8017 where a wh|te arrow po|nts you
towards the sea. Turn |eft, a|ong the sands
at |ow t|de, a|ong the shore||ne at h|gh t|de.
Head northwest past the bask|ng sea|s to
K||||na||an Po|nt, cont|nu|ng to Tra|gh Ba||e
Aongha|s - you may have to padd|e a ||tt|e
at h|gh t|de. Oont|nue a|ong the beach to the
Gortantao|d R|ver. Just before the r|ver, a
fa|nt path |eads up through the dunes to a
c|ear track, and the rema|ns of Gortantao|d
Farm. Fo||ow th|s great, runnab|e track
southwest back to the start.
3,=,3! Easy
EDW! NSTOWE,
SHERWOOD FOREST,
NOTT! NGHAMSH! RE
K! LL! NALLAN PO! NT,
! SLE OF ! SLAY,
! NNER HEBR! DES
8@ H:=5
Want more ideas for scenic
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RunninQ: 15D Great
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)' runn|ng coach Sam Murphy
answers your tra|n|ng quest|ons
,V LW WUXH WKDW WKH PRUH
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ln a sense th|s |s
true - but don`t be
d|sheartened, the fu|| story |s a
||tt|e more encourag|ng! When
you f|rst start runn|ng, your
'economy,` or ab|||ty to perform
eff|c|ent|y, |s |ess than that of a
more exper|enced runner who
has hardw|red the necessary
movement patterns. (P|cture an
accomp||shed sw|mmer g||d|ng
through the water compared to
a f|a|||ng amateur and you`|| get
the |dea!}
Th|s |ack of economy means
your body has to use more
ca|or|es on runn|ng, whatever the
pace. ln other words, |t`s harder
work. Over t|me, though, your
runn|ng economy |mproves and
your body |s ab|e to do the task
w|th |ess energy. ln a recent study
from the n|vers|ty of Exeter, a
10-week runn|ng programme for
beg|nners resu|ted |n a 9.2 per
cent |mprovement |n runn|ng
economy. The resu|t? Fewer
ca|or|es wou|d be burned.
However, th|s |s assum|ng that you
run at the same pace (wh|ch w|||
now fee| eas|er} for the same
durat|on. lf you run a ||tt|e faster,
you`|| |ncrease your ca|or|e
expend|ture aga|n. Run a greater
d|stance, and you`|| up |t further.
There`s another |ssue to
cons|der though - your we|ght.
A heav|er person w||| burn more
ca|or|es wh||e runn|ng a m||e than
a ||ghter person, s|mp|y because
bodywe|ght |s part of the equat|on
used to ca|cu|ate runn|ng
economy. A h|gher body we|ght
means a h|gher energy cost. lf
you f|nd that regu|ar tra|n|ng has
he|ped you to shed a few pounds,
you m|ght be burn|ng fewer
ca|or|es m||e for m||e. But |f
||ghten|ng your |oad has a|so
|ncreased your runn|ng pace,
you`|| counteract the def|c|t.
Runn|ng shou|d a|so fee| much
|ess effort, wh|ch a|so makes |t
more enjoyab|e, so you`|| hopefu||y
want to do more!
The bottom ||ne? The more
you run, the more prof|c|ent you
become at |t. That opens the door
to runn|ng further, faster or on
more cha||eng|ng terra|n, tak|ng
your f|tness to a who|e new |eve|.
CF??:?8
6IA6CE
H@C46DE6C 4:EJ "!<
SNDAY, SEPT 21, 2014
Want to run a 10K PB? Th|s f|at
and fast course |s part of a new
ser|es of runn|ng and cyc||ng
events, |nc|ud|ng the Run B|ke
Run cha||enge, wh|ch take p|ace
at the P|tchcroft Race Oourse.
v|s|t worcesterc|tyrun.com.
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""#Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
l |ove Pear| lzum|`s sharp-|ook|ng tr|-su|t
des|gn, and teamed w|th the match|ng
bra top (29.99} |t`s perfect for spr|nt
races. A|though l`d prefer s||ght|y |onger
shorts, the |eg gr|ppers are fantast|c and
the padd|ng |s good enough for short
cyc|es w|thout be|ng uncomfortab|e on
the run. The front z|pper and racer-back
top make |t a chafe-free dream dur|ng
the sw|m, too.
A62C= :KF>: 6=:E6 :?C4@@= EC: DF:E
99.99, pear|izumi.co.uk
Stand|ng out from the crowd
w|th a p|nk-tr|mmed des|gn
and compress|on f|t, Aqua
Sphere`s Energ|zer su|t |s
exce||ent. |eg gr|ppers keep
the su|t |n p|ace on the b|ke
and there`s a usefu| z|p
pocket at the back and
an |nner she|f bra. My
on|y bugbear was the
|ack of z|p.
l`m a huge fan of Orca and
regu|ar|y race |n the Oore
Bas|c su|t. Th|s mode|,
however wasn`t my
favour|te |n th|s test. The
des|gn f|atters the tummy
and the padd|ng |s fantast|c
on |onger r|des or runs,
but the z|p-up bra made
|t a ||tt|e |ess support|ve
than l`d ||ke.
Th|s popu|ar tr| su|t was another
c|ose contender for my
number one spot. lt`s
comfortab|e, funct|ona| and
fa|r|y attract|ve (|t`s charcoa|,
not b|ack!} for a f|gure-
hugg|ng product. Owners
of the su|t can expect
buoyancy on the sw|m,
m|n|ma| chaf|ng on the b|ke
and ease of movement on
the run. No comp|a|nts here.
2BF2 DA96C6
6?6C8:K6 EC: DF:E
144.99, aquasphereswim.com
@C42 ##' <@>AC6DD
C246 DF:E
98.10, simp|yswim.com
#IF A6C7@C> EC: DF: E
105, 2xushop.co.uk
A6C7@C>2?46 9999
=@@<D 9999
4@>7@CE 9999
A6C7@C>2?46 9999
=@@<D 999
4@>7@CE 99999
A6C7@C>2?46 999
=@@<D 9999
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A6C7@C>2?46 999
=@@<D 9999
4@>7@CE 9999
A6C7@C>2?46 9999
=@@<D 9999
4@>7@CE 999
A6C7@C>2?46 99999=@@<D 99999 4@>7@CE 99999
Made by the sw|mm|ng
spec|a||st, Speedo, th|s
su|t performs |n the
water. There`s m|n|ma|
drag |n the poo|, p|us the
|ZR Pu|se fabr|c means |t
dr|es qu|ck|y on the r|de.
The padd|ng |s suff|c|ent
for the b|ke and doesn`t
rub on the run. l`d have
||ked more co|our on the
front of the su|t though!
Made for |ong-d|stance
races, th|s two-p|ece su|t
a||ows tr|ath|etes to sw|tch
k|t or go to the to||et eas||y.
The fu||-z|p top has back
pockets for ge|s (you`||
need to wear a sports bra
underneath |t} and the shorts
are super-comfy dur|ng a||
three sports. You may bare
your be||y m|d-run, though!
DA665@ =KC C246C
75, store.speedo.co.uk
D2?E:?: EC6 EC: DF:E
129.90, santinisms.it
K$C!5 :E@A 2?5
:D9@CED
85 each, z3r0d.com/en
incc o cr a
riahcn? 8's
incss ccicr
DRcRY :g`cj rcac
(anc cc) css hc
acs ri sois
<:E L
Th|s su|t from lta||an brand
Sant|n| |s made w|th c|ose-
f|tt|ng |ycra, wh|ch makes
|t aerodynam|c on the
b|ke - exact|y what you`d
expect from a pro cyc||ng
brand. There`s a |ong
reverse z|p, wh|ch |s
great for fasten|ng the
su|t, and l found the
|nterna| bra gave
adequate support.
Triumhanf
ecZ dfZed
9
'
.
1
8
'

Hcol/bIi/ocss 3
C6256C DF446DD
'l used to do a b|t of danc|ng w|th theatre
groups but, s|nce g|v|ng |t up, l never
stuck at anyth|ng. l`d go to work, come
home aga|n and that was |t. l was
depressed and fe|t there was no way out
of the 'overwe|ght, t|red and rundown`
cyc|e l`d created for myse|f. A |arge part
of my ||fe revo|ved around be|ng at home
w|th the k|ds and l found l needed more.`
'My mum was a|ways suggest|ng f|tness
c|asses for us to try out. She to|d me
she`d found a c|ass that was ||ke one b|g
party. We went off to the Zumba c|ass and,
the moment the mus|c started, |t fe|t r|ght.`
'As l watched the |nstructor on the stage,
l kept th|nk|ng, 'Why do l s|t at a desk
fee||ng m|serab|e, when l cou|d be up
there, danc|ng and fee||ng a||ve?". l
rea||sed l had to change my ||fe, so a few
days |ater, l s|gned up to be an |nstructor.
lt was scary tak|ng the p|unge, because
l`ve got ch||dren and b|||s to pay, but l
knew l cou|d make |t work. lt a||
happened rea||y qu|ck|y and soon l was
qua||f|ed. Be|ng a new |nstructor, l d|dn`t
th|nk many peop|e wou|d turn up, so
when 70 peop|e wa|ked |n l cou|dn`t
be||eve |t - |t was amaz|ng!`
'Be|ng a f|tness |nstructor doesn`t fee| ||ke
work and there`s never a day l th|nk, 'l
can`t do th|s." W|th|n the f|rst year of
teach|ng, l |ost three and a ha|f stone
and, to date, l`ve |ost f|ve stone - go|ng
from a s|ze 18 to a s|ze 8. l`m much more
conf|dent now l know l |ook great. The
trapped fee||ng l had before has gone!`
'I los/ s/ouc
Fun gym classes pulled Caroline Jenkins, 34,
out of a slump and helped her change career
Top T/p
'Taking up xrcis
is oaunting, but th
irst stp is always th
harost. Gc tc a scciabl
xrcis class ano
ycu'll mak rinos.
Thn th wight-lcss
bccms a bcnus!'
W
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:
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a
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d
H:E9KF>32|
Name. Caro|ine Jenkins
Age. 34
Weight before. 89kg
Weight after. 56kg
Fl NDl NG MY Kl ND
OF EXERCl SE
CH/NGl NG MY Ll FE
/ND LOVl NG l T
RE/PlNG THE RENEFlTS


Hcol/bIi/ocss ""&

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Consull your doclor before perforning any of lhe exercises in lhis book or any
olher exercise progranne, parlicularly if you are pregnanl, elderly or have
chronic or recurring nedical condilions. Do nol allenpl any of lhe exercises
while under lhe influence of alcohol or drugs. Disconlinue any exercise lhal
causes you pain or disconforl and consull a nedical experl. eilher lhe aulhor
of lhe infornalion nor lhe producer nor dislribulors nake any warranly of any
kind in regard lo lhe conlenl of lhe infornalion presenled in lhis nagazine.
FOR ALL LICENSING & SYNDICATION OUERIES, PLEASE CONTACT
NICOLE ADAMS nicole_adans@dennis.co.uk, +44 (020 7907 6134
Copyrighl Dennis Publishing Liniled. Heallh and Filness is a
lradenark of Felix Dennis.
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You took part in the
virgin London Marathon.
How did you prepare?
'l have a |ove-hate
re|at|onsh|p w|th runn|ng, so
l used Karr|mor`s E||te App*.
l cou|d |og how far l`d run,
and how fast, and l cou|d see
myse|f |mprov|ng. lt kept me
mot|vated. l started tra|n|ng
|n January, do|ng ha|f-hour
runs and bu||t up to an hour.
The |ongest run l d|d was
an hour and a ha|f - l d|dn`t
have the t|me to do |n-depth
tra|n|ng! l`ve run the v|rg|n
|ondon Marathon before and,
th|s year, l wanted to do |t |n
|ess than four hours, but
l ran |t |n 4:12. ln my defence,
l was do|ng ||nks for the
h|gh||ght show - or that`s
my excuse anyway.`
You must have a good
base level of fitness...
'l`ve used gyms s|nce l was
16, but l`m so busy that |t`s
hard to st|ck to a rout|ne. lf
l`m away on shoots, l`|| pack
my tra|ners. l ||ke c|asses and
m|x|ng my exerc|se up! My
hubby (rugby p|ayer R|ch|e
My|er} and l go on b|ke r|des,
and p|ay squash and tenn|s.
We`ve got a dog, too, so we
wa|k a |ot.`
You got married last
December. Did you
follow a pre-wedding regime?
'l took we|ght tra|n|ng ser|ous|y. l ate |oads
of prote|n and ramped up the we|ghts! lt`s
the f|rst and on|y t|me l`|| tra|n for aesthet|cs
rather than f|tness, though.`
You've done some amazing
challenges. Which do you think
has been the scariest?
'Probab|y the h|gh w|re. Battersea Power
Stat|on |s such an |nt|m|dat|ng space!
You`re wear|ng a safety harness, but you
have to |earn how to fa||. l was b|ack and
b|ue for months and cou|dn`t get on my
b|ke because my backs|de was so bru|sed.
lt rem|nded me of that scene |n the Bond
f||m *HZPUV 9V`HSL, where Dan|e| Ora|g |s
be|ng h|t wh||e he s|ts |n the cha|r.`
Did you ever imagine that this
would be your job?
'Not at a||. l just got an opportun|ty and
took |t. l`m not a Po|ar exp|orer, a kayaker
or a h|gh-w|re wa|ker, or try|ng to be
someth|ng l`m not. l just want to make
ch||dren exc|ted about the wor|d.`
Have you always been a daredevil?
'l`ve probab|y a|ways been na|ve! But once
you`ve done one th|ng, you rea||se how far
you`re w||||ng to push past your fear factor.
My fam||y have |earnt not to say anyth|ng,
because |f someone says l can`t do
someth|ng, l`|| do |t!`
What's your diet like?
'l`|| genera||y p|ck the hea|thy opt|on and
eat |oads of vegetab|es and sa|ad. But my
schedu|e |s pretty busy and l`|| never deny
myse|f treats. l`|| eat cr|sps and choco|ate
most days. The on|y food l avo|d |s
she||f|sh, as |t doesn`t agree w|th me.`
'My mum always told us that you get out of life what you
put in. lf you want to do a marathon, you need to do the training. lf you want
to earn loads of money, then prepare to work really, really hard.'
H6| C6 E2=<: ?8 E@
The daredev|| te|ev|s|on presenter, 30, ta|ks
about Ohane| ||pst|ck and adventures
Who inspires you?
'Pau|a Radc||ffe |s amaz|ng. l met
her the other day and was ||ke
a b|g k|d - l even asked her for
a photo. l a|so adm|re my brother
[a pro footba||er|. He works rea||y
hard and tra|ns even harder, so
he`s a pretty good ro|e mode|.
lf we`re a|| out for d|nner and he
has a pudd|ng, |t`s a green ||ght
for me to order one, too.`
What's your beauty
regime like?
'Terr|b|e, ha! l trave| so much and
l`m a|ways on the tra|n or |n hote|
rooms w|th a|r-con, so l`|| a|ways
have face w|pes, mo|stur|ser and
||p ba|m w|th me. l`m outs|de so
often that |f l put much make-up
on |t`|| s||de down my face. l ||ke
Kerastase for my ha|r and |ove a
Ohane| ||pst|ck. l found one |n
my coat pocket on the way to
an event the other n|ght. l went
stra|ght from z|p-w|r|ng to a red
carpet and my ha|r was pretty
w|ndswept. My fr|end to|d me
l |ooked rea||y n|ce. l was ||ke,
'Thanks, |t`s must be the
z|p-w|r|ng and Ohane| ||ppy!"`
What have you got lined
up for the rest of the year?
'l need to spend a b|t of t|me on
my house. lt`s on a cana|, so l`m
do|ng up the garden and want
a shed for our kayak. |ater
th|s year, l`m do|ng a 100-m||e
cyc|e and l`m f|n|sh|ng a book.
F|na||y, l`m do|ng everyth|ng l`ve been
mean|ng to get round to for ages!`
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