MORE

ENERGY
NOW!
10 latest ways
to rebalance

June 2017 // 3.80

The best
protein
powders

Get ready for shorts

in 5 easy moves

28
HOT NEW
GYM LOOKS
Get slim and
superfit in
4 weeks

TURN YOUR CYCLE

FOODS INTO INTO
SUPERFOODS SHAPE
Quick tricks that How to train
double your nutrition for a sportive

FIND YOUR
TRUE RECHARGE
Skincare secrets from TONIGHT
guru Bobbi Brown Recover faster
post-workout
PLUS: WIN A LUXE BOOTCAMP BREAK WORTH OVER 1,600
 Contents
June 2017
60
Find out
how to
tackle a
sportive

26
Jessica
Simpsons
fitness
secret

46
Brow 70
care
Summer bright trainers
and leggings

SHAPE UP EAT SMART HEALTHY YO U FEATURES

16 Fitness notebook
Summer sports kit, why you
should set running goals,
womens football gets a boost.
18 Get active!
How social media campaigns
can boost your training.
21 Fitness expert
H&Fs fitness editor reveals
how urban trekking can help
mums to exercise.
22 10-minute tone-up
Look good in shorts with these
speedy leg exercises.
26 Food notebook
Why gluten may be healthy, five
iron-boosting foods, a new
fresh-food box delivery service.
28 Lean and clean
Protein powders get a healthy
make-over.
31 Recipe revamp
This nutrient-rich salad is ideal for
a warm weather meal.
32 Nutrition expert
H&Fs nutrition editor reveals why
your morning coffee can stave off
many age-related diseases.
34 Diet diary
England and Arsenal footballer
Jodie Taylor.
38 Health notebook
Online tools to lower high blood
pressure, hair restorers, treat
your gut with a new sparkling tea.
40 Balance your body
Herbal supplements that adapt
to your bodys needs.
43 Find your true self(ie)
Delve behind your selfie and
discover the real you.
45 Beauty notebook
Super summer serums.
46 Beauty bag
The latest must-have buys.
50 Summer body countdown
Follow our expert advice,
moves and products to get
ready for summer.
56 Turn everyday foods
into superfoods
Transform your store cupboard
staples into nutrition-rich
ingredients.
60 Take your cycling
up a gear
Give yourself a new challenge
and join a sportive.
66 Beauty queen
Make-up guru Bobbi Brown
lets us into her beauty secrets.

4 Health & Fitness // healthandfitnessonline.co.uk

 welcome

Photographer: Ian Derry

LOVE YOUR BODY, LOVE YOUR LIFE
Stylist: Kellie Daggett MORE
Model: Tine @ Models1 ENERGY 40
Hair & Make-up: Laurance NOW!
Close carolhayesmanagement 10 latest ways
to rebalance
Clothing: Body from a
selection at Style PB

June 2017 // 3.80

PURE &
28
LEAN CLEAN
The best

LEGS
protein
powders

22
FAST BUILD A 94
Get ready for shorts
in 5 easy moves SUMMER
BODY!
70
28
HOT NEW
GYM LOOKS
Get slim and
superfit in
4 weeks

56 TURN YOUR CYCLE

60
FOODS INTO INTO
SUPERFOODS SHAPE
Quick tricks that How to train
double your nutrition for a sportive

66 FIND YOUR
TRUE BEAUTY RECHARGE 104
Skincare secrets from TONIGHT
guru Bobbi Brown Recover faster
post-workout
PLUS: WIN A LUXE BOOTCAMP BREAK WORTH OVER 1,600 SU B S !
Subscribe to H&F this
month and get 3 issues
This months cover model of the printed and digital
mags for just 3,
We asked Tine what her go-to workout is to get summer ready
plus a FREE H&F
You just cant beat the feeling of an early morning run, knowing most people resistance band.
are still in bed, yet youre out pounding the pavements. See page 48.

GY M ST Y L E YO U TI ME WORKOUT REGULARS
70 Fashion 80 Spa news HANDBOOK 6 Editors letter
Get your kicks with the latest Pamper your body the natural 92 Target zone 8 About you
trainers and leggings edit. way at Ockenden Manor spa. Condition your core. What youve been up
77 Get the look 82 Chill out 94 Build an outdoor body to this month.
Turn up the heat in sultry, The best summer retreats. Head outside to supercharge 11 Fit buzz
tropical prints. 84 Super Salads your fitness in just four weeks. Take the plunge, grow your own
Lighten up your plate with 100 Fit knowledge veg, slimming fitness tech.
creative plant-based dishes. New books for active women. 13 My life in a day
102 Move of the month Founder of IamYIam digital
The push-up. health doctor, Lorena Puica.
103 Kit test 89 Competition
Yoga cover-ups. Win a motivational bootcamp
104 Run knowledge break worth 1,650.
Expert rest-day tips to help you 114 Were talking to
recover faster. Anna Woolhouse, the new face
106 Run expert of Sky Sports Boxing.
Triathlon training advice.
107 Success story
77 I beat bulimia and swam the
English Channel!
Its time to
turn tropical

Health & Fitness 5

editors letter
Welcome
A
s we go to press, London is basking in an
unexpected heatwave a tantalising taste
of the summer months to come. Want to
enjoy the season to the full? Your ticket has
arrived! Whether you want to be fit for
outdoor adventures or feel body confident to hit the
beach, in this months issue youll find all the expert
solutions you need for a happy, healthy summer.
Supercharge your fitness in just four weeks with
our two-part workout plan, Build an outdoor body
(page 94). The fresh-air sessions are proven to get
you fit faster while boosting your self esteem and
sculpting you from top to toe.
Boost your glow by ditching your bikini diet for the
nutrition-boosting tips in Turn everyday foods into
superfoods (page 56). Then prepare to shed those
layers and embrace the sunshine, with our edit of the
best beauty tips and pampering products in Summer
Body Countdown (page 50).
Now just cross your fingers for good weather!
Mary Comber, Editor
Health & Fitness is produced for Dennis Publishing Ltd by
Iris Publishing Ltd, 57 Charterhouse St, London EC1M
6HA healthandfitnessonline.co.uk
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ART DIRECTOR LUCY PINTO, lucypinto@iris-uk.com
CHIEF SUB-EDITOR EMMA LEWIS, subs@iris-uk.com
FITNESS EDITOR SARAH IVORY,
ivorysmedia@gmail.com
ADDITIONAL WRITING EVE BOGGENPOEL,
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ADDITIONAL SUBBING SHEILA REID
PUBLISHER DHARMESH MISTRY
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MANAGING DIRECTOR OF ADVERTISING
JULIAN LLOYD-EVANS, 020 7907 6608
GROUP ADVERTISING DIRECTOR LIZ JAZAYERI
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@HandFmagazine
What the H&F team has
been up to this month...
GROUP ADVERTISING MANAGER
SUOSAN WILLIAMS
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AGENCY ACCOUNT DIRECTOR CARLY ACTIVILLE
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OLAYE eunice_olaye@dennis.co.uk, 020 7907 6383
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rebecca_seetanah@dennis.co.uk, 020 7907 6547
REGIONAL ADVERTISING SALES The Media Consultants
Ltd, 01423 569553
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MARKETING COORDINATOR
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KERRY LAMBIRD, 020 7907 6177
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NEWSTRADE DIRECTOR DAVID BARKER,
020 7907 6489
NEWSTRADE MANAGER JAMES MANGAN,
020 7429 4058
healthandfitness_mag
Art director
Lucy takes to the
pads at Koboxs
new studio in
the city
Chief sub
Emma dives in for
Speedos Make1KWet
campaign. Find out
more on page 18
SENIOR SYNDICATION MANAGER
ANJ DOSAJ-HALAI, 020 7907 6132
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Printed in the UK by Wyndeham Bicester on behalf of
Dennis Publishing Ltd. Distribution by Seymour Distribution
Ltd, 2 East Poultry Avenue, London EC1A 9PT.
Tel: 020 7429 4000
The health and fitness information presented in this
magazine is intended as an educational resource and is not
intended as a substitute for medical advice. Consult your
doctor before performing any of the exercises in this book
or any other exercise programme, particularly if you are
pregnant, elderly or have chronic or recurring medical
conditions. Do not attempt any of the exercises while under
the influence of alcohol or drugs. Discontinue any exercise
that causes you pain or discomfort and consult a medical
HandFMagazine
Oh the glamour
On location for our
fun fashion shoot,
Sure footed. Get
in step on page 70
expert. Neither the author of the information nor the
producer nor distributors make any warranty of any kind in
regard to the content of the information presented in this
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Publishing Ltd. All rights reserved. Health & Fitness is a
trademark and may not be used or reproduced in the UK or
Republic of Ireland without the permission of Dennis
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FOR ALL LICENSING & SYNDICATION QUERIES,
PLEASE CONTACT NICOLE ADAMS nicole_adams@
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Copyright Dennis Publishing Limited. Health and Fitness
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handfmag
letters

About
YOU Fertility advice, arm sculpting
routines and lifestyle changes

FA MILY
P LA NNING
Im 37 and trying to
conceive so I was very
pleased to come across
your feature Reduce your
Fertility Age (May issue). Ive been
worrying that Id left it too late but
your advice has made me realise
that living a healthy lifestyle will help
and is of the utmost importance
when it comes to prolonging my
fertility and improving my egg health.
Getting food wise, relaxing,
beating bad habits, choosing the
right dietary add-ons and genning
up on supplements is key to egg
health and overall fertility. There
may be no sure-fire way of knowing
how long I have left on my fertility
clock, but I feel more confident that
I can spin it out and start a family.
Thank you for the good advice.
Tijhana Aitch, Wirral
HSTA
R
LETTER
ARM CANDY
I was really grateful to find your feature
A-List Arms (May issue). Im going
strapless at my wedding at the end of
August and my upper body will be on
display. Your exercises are going to
help build my body confidence with a
workout that targets my most exposed
areas my arms.
I dont have time to squeeze in the gym
between venue walk-throughs, dress
fittings and florist appointments so your
at-home exercises which take me just
20 minutes a day no gym membership
required are working brilliantly. I can
feel them doing the power of good even
though its early days. Ill soon be ready
to bare my arms with your sculpting
routine. Many thanks!
Ria Harding, Cambridgeshire
Star letter writer
Tijhana found our
fertility article
really helpful
POSITIVE ATTITUDE
Its been a tough two years for me. My son
was dignosed with a tumour, which has
now gone, though hes left with a few
seizures. However, I invested in a
babyjogger and with your guidance from
my monthly subscription, Ive got back
into running and a healthier lifestyle.
Thank you for supporting me.
Joanne Ingleson, via email
Whats your
You secret for easing
say. .. post-workout
muscles?
I soak in a bath of Epsom salts you
can literally feel your aches floating away
and its more fun than ice!
Katie Clarke, Edinburgh

I make a muscle rub with peppermint

W RITE IN AND W IN ! and eucalyptus aromatherapy oils
This month, Tijhana wins a yoga top and leggings of her choice up in a base. It feels really zingy.
to a value of 150 from Manuka Lifes SS17 Balance Collection. Beth Cooper, Suffolk
The go-to brand for luxury yoga and fitness apparel has brought
together bright white and ice blue triangle motifs, filtering them through
the collection, while deep indigo and moon grey balance the light and
Swimming! I jump in the pool straight
dark hues. Introducing the new, French terry-looped fabric into the after a hard workout it stops DOMS
lounge core range, these sweats bring function and comfort with the in its tracks.
elegance that Manuka Life brings to the female silhouette. Find your Ali Fitzgerald, Swansea
balance and shop online at manukalife.com.

TALK TO US! We love hearing from you. Email letters@iris-uk.com, Facebook facebook.com/HandFmagazine, Twitter @HandFmagazine.
Instagram Healthandfitness_mag, Write to H&F magazine, Iris Publishing, 57 Charterhouse St, London EC1M 6HA

8 Health & Fitness // healthandfitnessonline.co.uk

Be revitalised.
Be recharged.
Be ready for the day.

In todays fast paced world the value of a great nights sleep is more important
than ever. But how do you find the bed thats right for you? Our unique Comfort
Station Adaptive system is designed to help you do just that.
First it adjusts to different firmness levels to find the one thats just right for you.
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Visit our Comfort Station Adaptive in store or book an appointment online.
To view our full range and find your nearest store, visit bensonsforbeds.co.uk.
 whats new

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

1
DIVE IN!
If youre an open-water
swimming fan, or are
tempted to take the plunge,
why not sign up for Swim
Serpentine, taking place on
September 16, 2017? New for
this year, theres a half-mile
distance, which is perfect for
4
DRINK UP
first timers. For more seasoned We love Mellos Watermelon
open-water swimmers, there and Canteloupe juices, and
are one-mile and two-mile now theres new Honeydew
Melon, too. Like its siblings,
options, plus a Super six
its 100 per cent natural,
category, where you can enter
cold pressed and has no added sugars or
five races and swim a total of
preservatives. Raw juices are a great way
six miles! Entry costs from 25;
of giving your body and skin a boost of
swimserpentine.co.uk.
antioxidants, vitamins and minerals, and this
one boasts a whopping 124 per cent of your
RDA vitamin C. What a pleasant way to cleanse
your body, nourish your skin and promote a

5
healthy immune system! 2.49 from Waitrose.

GROW YOUR OWN

Were itching to get planting, thanks to Seed Pantrys brand
new monthly subscription service the Grow Club Discovery

2
Box. Perfect for anyone keen to produce fresh food and flowers
at home, the box is delivered at the right time to plant, and
can even be used indoors and in small
urban spaces. Choose six things each
month from a wide list of seeds, bulbs
WORDS: Emma Lewis

and plants, to grow your own favourite

food and flowers (with easy-to-follow
grow guides), or Seed Pantry can
compile the box for you. It costs 12.99
monthly (first box is 6.49 use the
PERFECT YOUR GAME code igrowH&F at checkout); visit
Love a game of tennis in the summer? Brush up seedpantry.co.uk.

6
your technique and stretch your muscles with
some yoga on the Annabel Croft Tennis Holidays GET FIT THE FC WAY
Wellbeing Tennis Escape. Enjoy eight hours of Were exc i ted ab out French
coaching, additional complimentary court hire,
three yoga sessions and resort spa and gym entry, Connec ti on F I T th e new
plus a welcome meal on your arrival day. The ac ti vewear range f rom th e
next three-night Escape runs from June 8 to 11 h i gh street favour i te th at
in Portugals Algarve and costs from 689 per oozes understated cool and
person B&B, excluding flights and transfers; i s perfec t for workouts and

3
visit annabelcrofttennisholidays.com. b eyond. T h e cl oth i ng caters
for all yo ur ac ti ve needs, w i th
G O S L I M M ER gear for ever yone f rom
Wearable technology is developing all the yogi s to ru nners, and i ts
time, and Fitbits new Alta HR is proof
of this. Its the worlds slimmest fitness re assur i ngly tech ni cal, w i th
wristband with continuous heart rate m ust-h ave moi sture-w i ck i ng,
monitoring. The SmartTrack automatic
exercise recognition function monitors
stretch and m ore. Pr i ces
your efforts during workouts, while new range f rom 2 0 to 70 and
functions monitor your sleep quality youll f i nd th e gear i n
and help you improve your sleep. The
device also has call, text and calendar
Londons O xford S t b ranch or
notifications. 129.99; johnlewis.com. at f rench connec ti on.com .
 ENERGY IN
AN INSTANT

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 inspiration

MY LIFE
IN A DAY
Lorena Puica, tech entrepreneur
The founder and CEO of digital preventative
health doctor, iamYiam, on finding wellness

I
wake up at 5.30am, meditate in bed for 30
minutes to set my focus for the day, then do
stretches and handstands to get my blood
flowing. After a swim and sauna in the gym
of my building, I head home to get ready for work,
and eat porridge and seeds to balance my nervous
system. I then focus on things that need a lot of
thought, such as writing an important email to an
investor, before going to my office for 9am. I fit lots
of calming activities into my morning routine
because once I start work a typical day includes Lorena
meditates
five to seven meetings with corporate partners, daily
investors and journalists theres little time for me.
The goal of iamYiam (iamYiam.com) pronounced
I am why I am is to enhance the health and
Lorena has a healthy
wellbeing of one billion people by 2025, and work-life balance
when I get there, Ill be so thrilled.

FI N D IN G A C U R E She swims
simplified, digestible information that people
I left home in Romania for university before breakfast can take action on and set appropriate
when I was 17, gaining five degrees health goals with personalised activity and
in subjects including economics and nutrition plans. We also provide a platform
finance. After five years working in of handpicked practitioners to take the
strategic consulting in Germany, guesswork out of finding a therapist.
I worked another five in investment Since launching in the UK in February
management in London, getting fast tracked in and scientific research 2016, were now launching in Dubai, and
every role I had. But in rushing to get to the top, out there to support the practice New York is next on the list.
I messed up my health along the way. At 24, I was of alternative therapies. After a busy day where I often only get
diagnosed with an underactive thyroid and spent the time to grab lunch from Pret, Itsu or
next five years on hormone therapy. After years of A NEW FUTURE Wholefoods, I love to unwind by going out
feeling so poorly and insisting on more in-depth Four months later, I resigned from for dinner around three nights a week, but Ill
analysis on my condition doctors recommended my job. Starting with a team of three be home by 10pm to decompress in a bath
I had my thyroid removed at 28. I refused, and threw thats now grown to 21, I set out to filled with Dead Sea salts, then meditate to
myself at every kind of alternative create a digital let go of everything thats happened in the
therapy from acupuncture and
My goal is to platform that would day and fall asleep by 11.30pm.
osteopathy to yoga and meditation.
After two years of research and
enhance the ease peoples journeys
to wellness, with a
practice, and getting tested along health of focus on prevention
the way to see if genetics played a 1 billion people rather than cure. The LORENAS WELLBEING TIPS
part in my condition (it didnt), first step for iamYiam
I had completely healed myself simply by changing is to find out how an individual is Take two minutes to breathe deeply
my lifestyle, and was given a clean bill of health. designed physically, by collecting three times a day. Its so simple, but
Shortly afterwards, in February 2015, I took part in their genetic data through a saliva a great way to destress and refocus.
WORDS: Joanna Ebsworth PHOTOGRAPHY: iStock

a charity challenge, to run seven marathons on seven test. The person then completes a Find one thing you love, such as
continents in seven consecutive days, which we lifestyle questionnaire that helps us walking or meditation, and do it
finished in 10 days due to weather conditions. This map the eight dimensions of consistently. Five minutes every day is
gave me the frame of mind to think about how I could wellbeing including sleep, stress, better than one long session once a
use my journey to health to help others who are keen anxiety and weight then we week if you want to feel the benefits.
to engage in therapies to improve their wellness, but combine this data using scientific If youre clear about what is
feel confused by the lack of substantiated academic research to translate it into important to you in life, and what the
focus of your day is, achieving goals
I healed myself from an underactive thyroid will come more naturally.

Health & Fitness 13

 CONTENTS
p16 Fit Notebook Kit for summer sports p18 Get active! Use social media to
boost your training p21 Fit Expert New moves for mums p22 10-Minute Tone Up
Shape up your legs for shorts weather

FIT FOR LIFE

How much do you love your active wear?
According to research by beabetteryou.
com, 65 per cent of Brits now wear their
fitness kit when not working out. In the
survey of over 1,000 people, 72 per cent
said they wear gym kit to go shopping,
50 per cent wear it to go for food and
a dedicated seven per cent even wear it
out on a date. The capital of athleisure
fashion is Liverpool where 71 per cent
wear their workout clothes for daily life,
closely followed by Birmingham where
69 per cent do the same. Sounds like
a good excuse to splurge on some
new summer kit!
WORDS: Mary Comber PHOTOGRAPHY: iStock

14 Health & Fitness // healthandfitnessonline.co.uk

 SHAPE UP
FITNESS NEWS ] WORKOUT FIXES ] EXPERT ADVICE

Health & Fitness 15

 FITNESS
notebook

3 OF THE BEST
SUMMER SPORTS
LINES

JACK WILLS
SPORTING GOODS
From 29.95; jackwills.com
This British brand has just
launched its first line of fitness
apparel. Check out cute capris, crop tops and
the technical Hartsop Sports Bra (pictured).

O'NEILL ACTIVE
From 29.99; oneill.com
Made from recycled plastic,
this new range of bras, shorts,
leggings, vests and swimwear
will take you from beach runs to sea swims. We
love the Double Shorts (39.99; pictured). GOTHEDISTANCE
SPORT FX Inspired by the London Marathon? You may want to
ACTIVEWEAR run 26.2 miles sooner rather than later. According to
From 14.99; sportfx.com
Great-value vests, crop tops, recent data from Georgia State University in the US,
leggings and more boast marathoners reach their running prime aged 25 to 34.
inspiring logos and trendy cuts. Try the
Supportive Zip Up Bra Top (19.99; pictured). It s particularly bad news for speedy runners, who lose
a huge two and a half minutes from their marathon
best every year from the age of 35. Slower runners
NEWSTRIDES fare slightly better, losing two minutes and 45 seconds
annually from age 50. Whatever the pace, you ll still
Nick Anderson,
Saucony UK
reap health rewards from running, such as improved
Running Coach cardiovascular health, but new PBs may prove elusive
Summer is a

224 MILLION
great time to start
running, but its important to
respect the level of health
and fitness you have when
MILES
is how far we carry our gym bags every week
you take those first steps. and sometimes dont even make it to the gym!*
Setting small goals that are
achievable each week and
every few days is a good FOOTIE FITNESS
start. And keep it interesting If you enjoy a kickabout, theres good news and a womens refereeing manager. The
by choosing exciting and The Football Association (FA) has FA will also develop 10 Womens High
*According to 2017 research by Virgin Active health club

varied routes. Running with announced ambitious aims to double Performance Centres and 200 SSE
womens and girls participation in football Wildcats Girls Football Clubs. Score!
other people will also help
WORDS: Sarah Ivory PHOTOGRAPHY: iStock

by 2020. The Gameplan for Growth strategy

you stay on track. Plus, take
the time to buy the correct
trainers for your running
style [see H&F May issue
Running Expert and Running
Knowledge, pages 105 and
106 for shoe advice]. Enjoy!
has been put in place to not only increase
the number of female footballers and
fans, but also to enhance the profile and
commercial prospects for existing female
players, as well as hire more womens
coaches, referees and administrators. Case
in point four new posts have been created,
including the head of womens performance

16 Health & Fitness // healthandfitnessonline.co.uk

PURE
CYCLING

RIDE YOUR
WORKOUT
THE ROADLITE COMBINES PERFORMANCE ATTRIBUTES FROM
THE CANYON ROAD RANGE WITH FEATURES DESIGNED TO
TAKE RIDER COMFORT AND CONTROL TO THE NEXT LEVEL.
WHETHER YOURE AFTER A PRACTICAL DAY-TO-DAY RIDE OR
A NEW WAY TO EXPLORE AT THE WEEKEND, THE ROADLITE
IS A FITNESS BIKE THAT WONT HOLD YOU BACK.

CANYON.COM
 #GETACTIVE!
I
f youre among the one in four
Looking for summer people who pay for a gym
workout inspiration? With membership but hasnt
just a few clicks, the exercised for six months (go on,
latest social media own up) or one of the 36 per
campaigns will help boost cent who have recently cancelled their
membership, its time to look beyond
your training this summer the gym for shape-up motivation. And
this summer, you can find inspiration at
your fingertips from a bounty of new social
media fitness campaigns, guaranteed to
get you moving. Already a great platform
for exchanging workout tips and
motivation, social media is now buzzing
with more structured fitness campaigns
tailored to your goals, whether you want
to discover a new sport, up your running
mileage or get off the couch and ready
for the beach.
18 Health & Fitness // healthandfitnessonline.co.uk
The great thing about online campaigns
is that theyre there to inspire you whenever
youre ready to be inspired, says Chris
Scott of London Sport, an organisation
aiming to get one million Londoners more
active by 2020, partly using social media
campaigns. They can be a way to fire you
up to do more of what youre already doing
but they can also be the trigger to get you
moving when you need a little nudge,
perhaps while youre crashed out on the
sofa. Having a chance to be inspired into
activity at those times is a great opportunity
to shift you out of that passive mentality
and into a process of getting active.
So if youre ready to be moved and
ready to move here are the hottest, most
inspiring campaigns to check out right
now. On your marks, get set, google

1. #LDNMOVESME
WHAT: #LDNMovesMe is a three-month
digital initiative designed to inspire
Londoners to celebrate and share the ways
they get active, whether its an early-morning
yoga class, a bike ride to the office, an
after-work HIIT class or a weekend walk. Its
easy to join in and inspire other city-dwellers
to get moving just throw out a picture of
your workout on social media and tag it with
#LDNMovesMe. Then discover new ideas by
checking what others are up to. Whatever
activity means to you, the #LDNMovesMe
campaign is there to motivate you to do
more of what you love, explains freerunning
legend Franois Forrest Mahop. The goal:
to build a community of Londoners who are
healthier, happier, and more inspired to
participate, explains Peter Fitzboydon, Chief
Executive of London Sport.
NEED TO KNOW: Make it a good post
the best content will be shared on the
campaigns microsite: ldnmovesme.com
where you can also find more workout ideas.
2. #MAKE1KWET
WHAT: Runners improve your stride by
getting in the pool! This programme from
Speedo aims to show you how swapping 5K
on your feet for 1K in the water will help you
become a fitter and stronger runner by
reaping the benefits (improved endurance,
core and upper-body strength) of a full-body
workout through swimming. Designed by
former ITU triathlete and duathlete Annie
Emmerson, the MAKE 1K WET programme
features 1K swim-training plans, from
beginner to advanced, catering for people
who are running anything from 5K to
marathons. Runners are mileage-driven, so
its a great way to showcase that you can
achieve as much through swimming as
running, says Emmerson. Download a
three-month plan from the Make1KWet hub
at speedo.com to your smartphone. As you
progress, share your results, tagging your
tweets #Make1KWet.
NEED TO KNOW: A recent international
study of people who swim and run found
that more than 85 per cent said swimming
helps enhance their running performance.
WORDS: Gabrielle Nathan PHOTOGRAPHY:Getty
3. #LETSRUNIT
WHAT: Short on shape-up time? Get fit on
your way to work with this campaign
designed to inspire you to switch your
commute (by train, bus or car) with running
or walking to work, helping you keep fit,
save money and even get there faster.
Enter your start and finish points and mode
of transport of your commute on the
IT WORKED FOR ME!
Game of Thrones actress Nathalie
Emmanuel has been following the
MAKE1KWET training plan and seen
huge improvements in her fitness.
I feel stronger, Ive got more
energy and Ive seen how
swimming has helped my overall
fitness. I can now run harder
and faster for longer.
landing page (letsrunit.raceful.ly/) which
calculates the distance and time of the
journey then creates a run/walk. Download
the Racefully iphone app beforehand, and
you can race against your commute. Its a
fun and affordable way to add fitness into
your life, plus helping the environment and
saving money are big motivators, says
Racefully co-founder David Naylor. Share
your runs by using #LetsRunIt.
NEED TO KNOW: You could also win a
lightweight commuters backpack by
iamrunbox (iamrunbox.com) worth 134.
To be in with a chance, share your run to
Facebook or Twitter and tag it #LetsRunIt.
4. #MADETOMOVE
WHAT: Sponsored by Lucozade Sport,
this drive to get to get 1 million people
moving more by 2020 kicked into action in
October 2016 with Made to Move
Sessions, a series of streamed workout
classes hosted by influential sport and
fitness ambassadors including IBF
Heavyweight World Champion boxer
Anthony Joshua and PT and social media
influencer Emily Skye, available at
lucozadesport.com/madetomove. This is a
perfect platform to give everyone the
access and knowledge they need to be fit
and heathy, says Skye.
NEED TO KNOW: Lucozade Sport has
launched a Made to Move app as part of the
campaign. Users can track their movement
across a range of activities and are rewarded
with giveaways and prize draws. Just 5,000
steps could make you a prize winner, says
Claire Higgins, Senior Brand Manager at
Lucozade Sport. So, move more, win more!
workout inspiration
5. #THISGIRLCAN
WHAT: Sport Englands famous campaign
to help overcome the fear of judgement that
stops many women and girls from doing
sport has evolved for 2017. Having
encouraged 2.8 million 14- to 40-year-old
women to do some or more activity, the
advertising campaign features real women
participating in their sports. You can look for
activities from archery to Zumba to try in
your area (thisgirlcan.co.uk/activities) and
get advice on getting involved in sport at
facebook.com/ThisGirlCanUK/).
NEED TO KNOW: Inspire other women
by making your own This Girl Can poster
using the app at app.thisgirlcan.co.
uk/#register and uploading it to social
media. This Girl Can Workplace Tour will be
taking yoga yurts to workplaces in the west
of England, while other areas will have
individual hashtags to help their
communities boost participation.
WANT TO ENCOURAGE
OTHERS?
If you fancy making motivating content
of your own, here are some tips to
ensure your posts are top-notch from
Born Barikor, Founder and CEO,
Our Parks and #LDNMovesMe
campaign ambassador.
Announce a goal, workout or challenge
before you embark on it to involve and
get feedback from your friends and
followers. Twitter polls, such as asking
your followers what workout you should
do tonight, are very effective and give
them a sense of ownership of your
journey or workout.
;
Share your progress regularly and
include a photo or video with every post.
Followers connect more readily with
images of people rather than just words
or illustrations.
;
Fun, well-lit images get most engagement,
so wipe your lens and ensure you have
the light behind your camera.
;
If youre live streaming, plan what youll
say, check the shot on your built-in
camera and rehearse before going live.
;
Be consistent and monitor post
engagement to keep tabs on
whats working.
Health & Fitness 19
 H&Fs fitness editor Sarah Ivory digests the latest workout news and research

FITNESS EXPERT
THE POWER OF
A WOMAN
What does exercise mean to you?
Sure, working out can be about
whittling waistlines and clocking
personal bests but isnt it better to
teach the next generation that its a
celebration of different shapes, sizes,
skills and strengths?
As a growing body of evidence confirms,
exercise is one of the fastest routes to
happiness, healthiness and body
confidence. The best bit? Its available to
every girl, regardless of weight, height,
experience or ability. Pleasingly, Sport
England demonstrates this in its latest This
Girl Can (thisgirlcan.co.uk) advert. Set to
the rhythmic tones of poet Maya Angelou
(who also featured on Beyoncs Flawless
track F.Y.I.), the advert, which profiles Urban
women aged 14 to 60, reminds us that trekking with
not all sporty types look like elite athletes your baby in tow
woman just like us play sport, too. is a great way to
The ad shows that theres an activity for exercise as a
every female. On the playing field, there are family.
stocky defenders and slender attackers.

Exercise shouldnt
make any girl feel
inferior; it should
MUM MOVES
As a new mother who likes to spend plenty of time outside, Ive become obsessed
be empowering with prams that can handle outdoor activity. And one outdoor activity thats set
to be huge this summer is urban trekking. Its already popular in the US, with
There are women who work out with committed trekkers covering as much as 30-80K per day. Better yet, its a great
friends, and mums who exercise with family sport and one that mums can do with their babies.
their babies. Some ladies love swimming; But finding a pram that can cope with urban trekking can be a mammoth task.

PHOTOGRAPHY: iStock, Getty Images

others hate it. Some women wear make-up
to the gym; others forget to brush their
hair. Exercise shouldnt make any girl
feel inferior; it should be empowering
lets hope we continue to project
this message to our daughters, nieces
and grandchildren.
Enter the Surf 3 from Silver Cross. Boasting a trekking wheel, which can handle
off-road terrain, the Surf can cope with muddy paths as well as city streets and its
really light and manoeuvrable. It also has air-sprung suspension, inspired by the
rear wheel suspension systems on top-notch mountain bikes, which ensures that
it glides over different terrain with ease meaning your little one stays nice and
comfy while you get your fitness fix. And its contemporary design looks stylish too.
Result. Silver Cross Surf 3, 845; silvercrossbaby.com.

BLUE EXERCISE
Exercise is often promoted as a healthy way to boost happiness levels. It releases feel-good
hormones, such as endorphins, increases energy levels and reduces feelings of stress or
anxiety. Its so well recognised as a form of therapy that The National Institute for Health and
Care Excellence (NICE) recommends that those suffering from mild to moderate depression
should clock three, 45- to 60-minute exercise sessions a week for 10-14 weeks. Sounds
good? Well, theres a curveball. Recent research from the University of Portsmouth suggests
that the mood-boosting benefits of exercise may run out for those who work out at a high level.
In fact, the scientists discovered that elite athletes are just as likely to suffer from depression as
those who dont do any sport. There are a number of reasons elite athletes might suffer from
depression the demands of competition and training, dealing with injury and recovery, and
the increasing pressure to win, explains lead researcher, Dr Paul Gorczynski. So give
yourself a pat on the back and allow yourself some time off from your training.

Health & Fitness 21

 10
MINUTE
LEAN LEGS
Use this quick home workout to help get your lower body into
tip-top shape for shorts season. Warm weather, here we come!
TONE-UP

SQUAT TO
TWISTING PRESS
Reps: 15 each side
Works: Shoulders,
triceps, core, quads,
glutes, hamstrings
Do the exercises Stand with your
in pairs (supersets). feet hip-width apart,
Do the first two moves holding a dumbbell
back to back, then in each hand.
rest for one minute. Bend your
Repeat the superset elbows to bring the
and rest, then do dumbbells in front
the next pair. of your shoulders,
palms facing.
Keeping your hands
by your shoulders,
lower into a deep
squat (A).
As you stand up,
pivot off your left
foot and rotate
your body to the
right, pressing your
left arm diagonally
overhead (B).
Reverse the
motion to return
A to your squat with
your hands by your
shoulders, then
switch sides.

22 Health & Fitness // healthandfitnessonline.co.uk

 home fitness

TWO-PART SQUAT
Time: 30 seconds
Works: Quads, inner thighs,
hamstrings, glutes and core
Stand with your feet wide and
toes turned out. Keeping your back
straight, bend your knees as you
lower into a pli squat until your
thighs are nearly parallel to floor.
Hold for three counts (A).
Next, bend your knees more so
you lower even further down into
your squat (B).
Hold for three counts, then come
back up to standing. Repeat.

A B

A B
SPLIT SQUAT WITH
DUMBBELL CURL
Reps: 15 each leg
Works: Biceps, core, glutes
and legs
Stand in front of a seat with your
back to it, holding a dumbbell in
each hand, palms facing forward.
Lift your left leg so your toes
are resting on the seat (A), then
bend your front leg so you perform
a static lunge.
As you lower into your lunge, curl
your weights to your shoulders (B);
then return to the start.
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WORDS: Lucy Miller PHOTOGRAPHY: Will Ireland MODEL: Fiona @ W Athletic HAIR & MAKE-UP: Rosie

ONE-LEGGED GLUTE LIFT A

Reps: 15 each leg
Works: Quads, hamstrings,
glutes and core
Lie on your back with your knees
bent up near your bottom and
your feet hip-width apart.
B
Extend your right leg so its
USA Pro Quartz LadiesTraining Shoes, 19.99 (usapro.co.uk).

straight and lifted off the floor,

as shown (A).
Engage your glutes to help
lift your hips as high as you can
without arching your back (B).
Pause, then lower your hips.

TIP: FOCUS ON FORM AND KEEP THE TENSION IN YOUR MUSCLES AT ALL TIMES.

Health & Fitness 23

 CONTENTS
p26 Food Notebook Why gluten can be good for you p28 Lean and clean The next
generation of protein powders p31 R ecipe revamp A warm green salad p32 Nutrition
Expert More good news for coffee drinkers p34 Diet Diary Footballer Jodie Taylor
WORDS: Emma Lewis PHOTOGRAPHY: iStock

24 Health & Fitness // healthandfitnessonline.co.uk

EAT SMART
NUTRITION TIPS ] DIET ADVICE ] FOOD FACTS

TIME FOR
TEA
Your daily cup of tea could protect your
brain from cognitive decline, according to
new research. A long-term study of
nearly 1,000 Chinese people aged 55
and over by the National University of
Singapore found regularly drinking green,
black or oolong tea reduces the risk of
cognitive impairment by 50 per cent, and
as much as 86 per cent in those
genetically at risk of Alzheimers. It could
be down to the bioactive compounds in
tea leaves (catechins, theaflavins,
thearubigins and L-theanine), according
to lead researcher assistant professor
Feng. These compounds exhibit anti-
inflammatory and antioxidant potential
and other bioactive properties that may
protect the brain from vascular damage
and neurodegeneration, he said.
Time to put the kettle on

Health & Fitness 25

 FOOD
notebook

SOUND BITE
For me, its just
eat whatever
makes you feel
good. Work out
whenever you
want to. Just
take care of
yourself.
Jessica Simpson

5 FOODS WITH
GLUTENS GOOD!
Celebs such as Gwyneth Paltrow have made gluten-
MORE IRON THAN free trendy, but new research at Harvard University
ROAST BEEF shows that the protein found in wheat, barley and rye
Iron is important to fight may protect your health. Crunching data from nearly
fatigue, but you dont 200,000 participants, monitored over 30 years, the
necessarily have to be a big team found the 20 per cent of people with the highest
red meat eater to get
sufficient. These foods have gluten intake developed type-2 diabetes 13 per cent less
a higher concentration than often than the 20 per cent who ate it least. One theory
medium-rare roast lean is that limiting gluten means you eat fewer high-fibre
topside (2.5g iron/100g)
wholegrains that could play a role in helping reduce
Roasted salted diabetes risk. Gluten intolerants should eat high-fibre
cashew nuts
6.2mg iron/100g alternatives, such as quinoa, brown rice and oats.

Sardines canned in
tomato sauce NEW WEIGHT
2.7mg iron/100g BEAT BLOATING WATCHERS BOX
Nutritionist Bernadette Were impressed with Weight Watchers
Keogh, for CNM: One cause of Smart Kitchen, the fresh-food box delivery
Ready to eat bloating can be an imbalance of service from Weight Watchers. The dinners
dried prunes good and bad bacteria in your with easy-to-follow recipes come in classic
2.6mg iron/100g gut. To get the right balance, add small and veggie options, including Quinoa
WORDS: Angela Dowden PHOTOGRAPHY: iStock

amounts of fermented foods to your daily
diet, such as miso soup, sauerkraut or sour
Pumpkin seeds pickles, kombucha and kefir. They contain
10mg iron/100g natural probiotics (good bacteria). But do
avoid sugar, which feeds
the bad bacteria.
Cooked mussels
CNM trains students for
3.3mg/100g careers in natural therapies;
naturopathy-uk.com.
stuffed courgettes and Piripiri chicken with
kale rice. The meals are Weight Watchers
SmartPoints counted, so are lower in
saturated fat, sugar and calories, plus
contain adequate protein for curbing
hunger. Three Classic dinners for two
(delivered by fresh-food delivery company
Bearfaced Groceries) cost 35 and five
meals for four people are 75. Vegetarian
meals are cheaper; wwsmartkitchen.co.uk.

26 Health & Fitness // healthandfitnessonline.co.uk

LEAN AND
CLEAN
Protein powder fans rejoice theres a whole new breed
of super-healthy options in town!

T
he protein supplements
market is going through
something of a
transformation. Again.
First, the big, macho pots
of protein powder aimed at male
bodybuilders were joined on the
shelves by female-friendly equivalents,
aimed at helping us get leaner and
more defined. Now, the brands behind
the supplements are realising that people
who care about their bodies dont just want
to down this stuff without caring whats in
it. We want our bodies to be healthy as
well as to look good. So now, many protein
powders and products are becoming more
plant-based, less additive-laden and often
organic. That makes sense to us.
People are increasingly looking for more
raw and minimally processed proteins
that are as close to their natural state
as possible, says Darlene McCormick,
co-founder of That Protein (thatprotein.
com). Theyre also interested in protein-
based products that bring additional health
benefits over and above muscle building.
Back in 2010, tests by the US Consumer
Reports organisation uncovered potentially
harmful amounts of arsenic, cadmium, lead
and mercury in three-out-of-15 protein
drinks tested. Many old-style protein
powders are also laced with flavourings,
emulsifiers and sweeteners. Things had to
change, and protein products have been
gradually cleaning up their act since then.
The latest breed of protein supplements
are a world apart from those old-style tubs.
Less processed? Tick. Sugar- and additive-
free? Tick. Whats more, many plant protein
powders, such as rice and pea, are useful
for those with intolerances to dairy (whey)
or soya products. Some even contain
superfoods, such as aai, or added vitamins
and minerals, boosting the nutritional
benefit. Here are some of the best clean
protein powders and supplements.

INNERMOST THE
HEALTH ONE
25 for 600g;
liveinnermost.com
A combination of brown rice
and pea protein powders give
you a full complement of amino
acids for building muscle. With
31g protein per serving, it also
contains bilberries, shiitake and
aai, with immune-enhancing
and antioxidant benefits, and
rainforest shrub camu camu
a natural source of vitamin C.
PURITION RAW VEGAN
HEMP WHOLEFOOD
PROTEIN SHAKE
22.95 for 500g;
purition.co.uk
These all-natural shake powders
come in vegan (hemp) and
non-vegan (whey) versions and
contain 16.9g protein per 50g
serving. They contain lots of
nuts and seeds, so are a
complete wholefood, useful for
breakfast or lunch with your
favourite milk or coconut water.
PHD NUTRITION PROTEIN
SUPERFOOD SQUEEZY
19.92 for 8 x 330ml;
phd-supplements.com
This ready-prepared smoothie
pouch contains pea protein,
coconut water, and
mango and banana purees,
delivering 20g protein
without any artificial
ingredients (stevia is used to
sweeten it). Its a good
post-gym option for when
youre on the go.
THE GOOD GURU
HEALTHY WHEY
24.95 for 1kg;
thegoodguru.com
Made from ethically-sourced,
grass-fed cows milk, this
cleaner whey powder is
boosted with beta glucans
the ingredient in oats that
lowers cholesterol and helps
manage blood sugar levels
and added vitamins and
minerals. It contains 23.85g
protein per serving.

28 Health & Fitness // healthandfitnessonline.co.uk


NEAT NUTRITION
VEGAN PROTEIN
34 for 1kg;
neat-nutrition.com
This is a simple mixture of pea
WORDS: Angela Dowden PHOTOGRAPHY: iStock
and hemp protein, along with
xanthan gum (a natural
thickener) and thaumatin
(a natural sweetener from
the katemfe fruit, native
to Sudan). This vegan
protein contains 26.5g protein
per 35g serving and is gluten
and lactose free.
THAT PROTEIN I HEART
PUMPKIN AND CHIA SEED
SUPER PROTEIN
12.99 for 250g;
thatprotein.com
This organic mix will pimp your
morning porridge or yoghurt, or
you can use it to make a shake.
Although its 44 per cent
protein, that equates to just
11 per cent per serving, but
its very much a wholefood
blend with lots of omega-3
and fibre, too.
protein powders
PLANT-BASED
PROTEINS
HEMP
Pros: The protein in hemp is
high quality, having the full
complement of amino acids for
building muscle. Along with the
protein (around 45-65 per cent),
powdered hemp comes with
twice the fibre of wholemeal
bread and is a vegan source of
omega-3, iron and magnesium.
Cons: It can be a bit gritty in
shakes and smoothies.
PEA
Pros: Pea protein products
usually provide high (80 per
cent) protein. It works well in
baking to up the protein in
flapjacks or cereal bars.
Cons: The protein quality isnt
as good as soya or whey (it
doesnt have optimal ratios of
all the essential amino acids).
If youre using it to renew and
repair muscle after workouts,
mix it with a complementary
protein, such as brown rice.
BROWN RICE
Pros: A good choice for people
with multiple allergies, most
rice protein powders provide
80 per cent protein, and they
mix fairly well into liquid.
Cons: Brown rice is another
one thats not a perfect form of
protein, so if youre using it for
muscle repair, combine it with
pea protein. Dispassionate
experts say that its not worth
paying more for a fermented
version of the product.
SUNFLOWER/
PUMPKIN SEED
MYPROTEIN ORGANIC Pros: Both these powders have
HEMP PROTEIN POWDER a high fibre content plus the
12.99 for 300g; essential fats required for
myprotein.com healthy skin and hormone
MyProtein has a vast range production. They have good
of protein powders this one levels of magnesium, too, for a
is made from 100 per cent healthy nervous system; and
organic ground organic antioxidant vitamin E.
hemp seeds, providing Cons: Theyre not a hugely
fibre, iron, magnesium concentrated protein (45-65
and omega-3s. One per cent) and youll need an
30g serving contains the additional source, such as
equivalent protein (15g) beans for complete protein.
of two eggs.
Health & Fitness 29
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VIBRANT NEW
CAREER
QUALIFY AS A
NUTRITION ADVISER

STUDY AN ONLINE NUTRITION QUALIFICATION AT HOME WITH

FUTURE FIT TRAINING AND BENEFIT FROM OUR 24 YEARS'
EXPERIENCE AS LEADING HEALTH AND FITNESS EDUCATORS.

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01329 829444 / 0800 458 1388
 recipe revamp

Gem of a dish
H&F TIPS
ASPARAGUS
This summer
delicacy is rich in
fructooligosaccharides,
a digestion-boosting
Light and simple but packed with nutrients, fibre that aids your
this warm, grilled salad is summer on a plate gut bacteria. Steam
the spears lightly for a
good dose of vitamins
C, B1 and K plus folate.

PEAS
A true storecupboard
superfood, peas
(including frozen) give
vegetarians a valuable
dose of protein and
iron. Add to summer
risottos and salads
for vitamins A, C, K
and a combination of
phytochemicals and
soluble fibre proven to
reduce bad cholesterol.

LETTUCE
Not just low in
calories, this sweet,
crunchy salad leaf is
high in vitamins A, C
and K plus calcium,
potassium, iron and
fibre. Its perfect for
grilling, pan-frying or
using to scoop up dips.
WORDS: 15 minute Vegan by Katy Beskow (Quadrille, 15). Photography: Dan Jones

G R I L L ED B A BY G E M , ASPA R AGUS AND PETITS POIS SALAD

Serves 2 1 Heat the olive oil in a griddle pan over with the mustard. Pour in the oil, then put
1 tbsp olive oil a medium-high heat. a lid on the jar. Shake to mix, then season.
8 spears of asparagus
2 baby gem lettuces 2 Trim the tough stalks from the 4 Remove the asparagus from the pan.
4 tbsp petits pois (defrosted if frozen) asparagus and place the tender spears Chop the lettuces in half, removing any
For the dressing onto the griddle pan, cooking for four tough stalks. Place flat-side down onto
2 unwaxed lemons minutes on each side. the hot griddle pan and add the petits pois,
Small handful of fresh mint leaves heating for one minute until the lettuce is
1 tsp Dijon mustard 3 In the meantime, prepare the dressing warm and slightly charred.
200ml good-quality extra virgin olive oil by cutting the lemons in half and squeezing
Pinch of sea salt and black pepper the juice through a sieve into a jar. Finely 5 Serve the lettuce, asparagus and petits
chop the mint and place into the jar along pois with a generous drizzle of the dressing.

Health & Fitness 31

 H&Fs nutritionist Amanda Hamilton digests this months diet news

NUTRITION EXPERT
CARRY ON
WITH COFFEE
I enjoy a cup of coffee, which surprises
some people, but the evidence is now
heavily stacked in favour of it being a
healthy drink, so I dont plan giving
up my morning pick-me-up anytime
soon, and neither should you.
The most recent support for coffee
comes from a Stanford University School of
Medicine study, which reported that
caffeine consumption counters the chronic Manuka honey
inflammation responsible for more than 90 now has its own
per cent of many cardiovascular and other quality mark to
age-related diseases such as cancer, show it has
Alzheimers and other dementias. passed tough
Since caffeine is a stimulant, I do tend to testing
keep my coffee consumption to morning
only. If you find yourself needing more than a
couple of strong coffees a day to function, or
youre feeling tired and wired at the same
time, cut back to a couple of cups a day,
which is the optimal amount. Coffee could
also temporarily hike your blood pressure if
youre sensitive to it. Test it within 30-60

Your morning flat
white or espresso
could have
health benefits
minutes of drinking your usual-strength
coffee. If it spikes even slightly restrict
your intake. For everyone else, your morning
flat white or espresso could have health
benefits. Studies show coffee drinkers have
a lower risk of conditions ranging from
depression to Parkinsons disease.
If youre an instant coffee fan, Beanies+
has added vitamin D one cup gives your
RDA. New flavours include Vanilla Bean
(3.49 for 50g; beaniesflavourco.co.uk).
HONEY MONSTERS?
Manuka honey is famed for its
antibacterial and anti-inflammatory
qualities, both when consumed from
the spoon and dabbed on the skin.
But manuka fakes have always
been out there as the proper stuff is
expensive to produce, so Im pleased
to report that scientists have got
together and worked out a proper
chemical identity test so that you can
know youre getting the manuka you
pay for. Their work has resulted in the
launch of the new UMF quality mark,
which only honeys that have passed
stringent chemical testing will be
able to use.
UMF stands for unique manuka
factor and Id recommend that you
only choose jars that show this
trademark on the label. The trademark
will be used on manuka honeys of
various strengths from 5+ to 25. For
more information on strengths and
gradings, visit umf.org.nz.

SUGAR-FREE SURVIVAL TIPS

Q Im trying to cut out refined sugar, but I really crave it. What
emergency snacks can I eat when I want chocolate or cake?
A One of my favourite snacks when Im craving something sweet is two
dates (pitted) and stuffed with nut butter. Its sweet and satisfying but,
because of the balance of sugars and protein, wont spike your blood sugar
as most sweet snacks would. A bowl of berries is also a good choice and
theyre packed with healthy antioxidants and phytochemicals that are good
for cognitive function and lowering blood pressure. It can take a while for a
sweet craving to fade, but things will improve. To prevent the cravings as
much as you can, eat regular meals and include protein such as tuna, eggs,
tofu or chicken and fibre, to help keep blood sugar levels stable.

32 Health & Fitness // healthandfitnessonline.co.uk

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diet diary

What I ate today

Jodie Taylor
The England and Arsenal striker, 30, talks about
how shes fuelling up ahead of this summers Euros

B R EAK FAST LUN C H DINNER POST

We normally have a
two-hour training session
late morning, so I get up
around 8.30am. On a
training day, Ill have eggs
with a veggie skillet of
sweet potatoes and
mushrooms cooked in
coconut oil, plus a coffee.
On a non-training day,
I love poached eggs on
sourdough with avocado.
S N AC KS
I have protein smoothies
every day as a snack and
use either whey or rice
protein. I mix protein
powder, almond milk,
berries, super greens
powder or spinach,
banana, yoghurt and
peanut or almond butter.
We get lunch provided
for us at the club straight
after we train. Its usually
a good balance of lean
protein, carbs and veg.
I try to eat white fish, rice
and a mix of vegetables
and fruit.
DR I N KS A ND
TR E ATS
I drink a lot of water and
a couple of good coffees
a day. I eat well 80 per
cent of the time. I really
like chocolate, but try to
limit it. My favourite is
Green & Blacks Organic
Thin Salted Caramel milk
chocolate. I love a burger
and sweet potato fries
and I also like to unwind
with a glass of red wine.
I eat a lot of chicken and
I love Middle Eastern food,
such as marinated and
grilled chicken with salad
and pitta bread or sweet
potato wedges. Its all
about lean proteins and
good carbohydrates.
For me, its what I have
post-training to help my
recovery thats important.
Ive been trying to cook
with more spices and
herbs, too, especially
ginger and turmeric for
their anti-inflammatory
properties. I always have
eggs, milk, vegetables,
berries, yoghurt and meat
in the fridge. The England
team uses nutritionist
Matt Lovell, who has really
improved my knowledge.
WORKOU T
Im in the gym from
3-4pm, five or six days
a week, doing a couple of
lower-body sessions, an
upper-body one and
lower-impact training. If
Im doing a session on
my own, I have a protein
smoothie straight after,
then a balanced meal
within an hour.
SUPPLEME NTS
I use Amino Man R5
(39.99 for 400g;
aminoman.com) to help
my bodys recovery and
repair, plus Amino Man
Super Greens (23.99 for
150g) to up my veg; fish
oil (I dont like salmon);
and a multivitamin.

England kick-off their Euro 2017 campaign against Scotland in Utrecht on Wednesday 19 July, live on Channel 4.
Join the conservation using #Lionesses; for more information visit thefa.com/England.

NUTRITIONISTS VERDICT SCORE

9
With the focus on lean protein and good carbs, Jodies diet provides the
right balance of nutrients to fuel her training, replenish her glycogen stores
afterwards and repair and build her muscles. Heavy training can strain the
immune system so Jodie should buy yoghurt with probiotic bacteria or take

10
a probiotic supplement. Eating prebiotic foods such as banana and onion
will also help boost good bacteria. Making sure her diet contains vitamin C
WORDS: Mary Comber

N u t r it ion ist and zinc will help strengthen her immunity too, so an orange, two kiwi fruits
F ion a Hu n te r or juice at breakfast would be good plus pumpkin seeds to boost zinc.

34 Health & Fitness // healthandfitnessonline.co.uk

 PERFEC TIL.COM

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 CONTENTS
p38 Health notebook Beat high blood pressure online p40 Balance your body
The supplements that adapt to your needs p43 Psychology Whos behind your selfie?
p45 Beauty notebook Topical green tea treatments p46 Beauty bag The latest buys
WORDS: Emma Lewis PHOTOGRAPHY: iStock

36 Health & Fitness // healthandfitnessonline.co.uk

HEALTHY YOU
LATEST NEWS ] MIND AND BODY ] EXPERT ADVICE

STRETCH
AND SMILE
Want to beat the blues? Doing yoga at
least twice a week can ease symptoms
of clinical depression, according to the
latest research. In a study by Boston
University School of Medicine, a group of
people with major depressive disorder
were prescribed two or three 90-minute
Iyengar yoga classes a week, along with
home practice. Both groups saw a
significant reduction in depressive
symptoms. The researchers believe this
is due to the effect yoga has on our
parasympathetic system. Its mat time.

Health & Fitness 37

 HEALTH
notebook

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PRESSURE DROP
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38 Health & Fitness // healthandfitnessonline.co.uk

Your Strength - Your Hair
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 Feeling anxious,
exhausted and
overwhelmed? Its
time to embrace
one of 2017s
hottest wellness
trends and use
adaptogenic herbs
to get yourself back
on track...

M
editation,
massage
and yoga
all have a
crucial role
to play in balancing mind
and body, but recently
theres been a rapid rise of
another ancient tool to add
to your stress-busting
arsenal: adaptogens. So
what exactly are they?
Adaptogenic ingredients are
plant-based compounds
that help your body adapt to
physical and emotional stress.
These natural healers have
adapted to thriving in stressful
conditions and have become
adept at sharing their survival
properties and techniques.
Adaptogenic herbs have a
balancing effect, reducing the
negative changes that can
happen in the body in response
to stress, explains Sebastian
Pole, herbal director of Pukka
Herbs (pukkaherbs.com).
Theres good evidence that
adaptogens can help boost
energy, lessen fatigue, reduce
anxiety, encourage positivity
and improve focus with no
known negative effects.
You can buy adaptogens as
supplements, but they each
offer slightly different benefits
so make sure you choose the
herb thats right for you. Look
out, also, for innovative new
products using adaptogenic
ingredients, such as the
I AM superfoods blends from
Naomis Kitchen (15 for 70g;
naomis.kitchen). Read on for
more on five key adaptogens.

40 Health & Fitness // healthandfitnessonline.co.uk


BEST FOR: STAMINA
KOREAN GINSENG
Ginsenosides, the active
ingredient found in ginseng,
has been found to boost
memory, alertness and thinking
processes. The herb is widely
used by athletes to improve
performance and prevent injury.
In an Italian study, gym-goers
whod taken ginseng before
a punishing treadmill session
showed greater oxygen
uptake and improved stamina,
compared with a placebo
group. It also helps boost
immunity by encouraging
production of interferon, the
bodys own antiviral compound,
according to University of
California researchers.
TRY IT: Power Ginseng
(7.90 for 30 capsules;
powerhealth.co.uk).
BEST FOR: SLEEP
REISHI
MUSHROOM
This medicinal mushroom has
been used in East Asia for
thousands of years to boost
immunity, fight fatigue and
WORDS: Jane Murphy PHOTOGRAPHY: iStock
boost sleep quality and
the Western world is finally
catching on, too. A 2012
study on rats saw a marked
improvement in the length and
depth of sleep, as well as a
reduction in the time it took to
fall asleep in the first place,
after just three days of reishi
WORDS: xxxxxxx PHOTOGRAPHY: xxxxxxxxxxxx
FIVE MORE TO TRY
l Shatavari: The go-to herb for womens l Maca root: A celebrated energy-
reproductive health, it helps balance booster from Peru, its often bought as a
hormones before and after menopause. powder to improve athletic performance.
l Schisandra: This antioxidant-rich l Tree of life: The leaves of the Moringa
berry helps speed up the livers tree, native to Asia and Africa, are packed
detoxification process. with antioxidants and used to improve
treatment. What also sets reishi
apart is that it appears to offer
a double-whammy calming and
energising effect: as stress
fades away, youll have bags
more energy.
Try it: Mikei Red Reishi
Essence (47.99 for 30
capsules; mikei.co.uk).
BEST FOR: CALMING
ASHWAGANDHA
One of the most widely used
herbs in Ayurvedic medicine,
ashwagandha is perfect for
those with a busy, stressful life.
It helps protect and support the
nervous and immune systems,
as well as boosting energy. But
it also has a calming effect at
the same time: unlike many
other adaptogens, it doesnt
act as a stimulant. In a 2012
study, people with chronic
stress who took the herb in
capsule form twice daily for
two months saw a notable
drop in anxiety scores, and
had significantly lower levels
of the stress hormone cortisol.
And because cortisol blocks
the production of skin-saving
proteins most notably
collagen ashwagandha
encourages a firm, healthy
complexion, too. Other studies
have found that this wonder
herb can improve sleep and
muscle strength, making it the
perfect solution for reducing
stress, improving sleep and
making your trips to the gym
even more effective.
TRY IT: Pukka Wholisitic
Ashwagandha (16.95 for 30
capsules; pukkaherbs.com).
digestion, reduce blood pressure and
regulate blood sugar.
l Siberian ginseng: This plants active
ingredients, eleutherosides, help boost
concentration and memory power. Its
used to alleviate joint pain, too.
health trend
BEST FOR: MOOD
HOLY BASIL
Grown in tropical regions, holy
basil is a member of the mint
family. It boasts similar calming
adaptogenic benefits to
ashwagandha, and is a
particularly good choice for
mood-balancing and memory
support. In a recent Indian
study, people treated with holy
basil extract for six weeks saw
a 39 per cent greater reduction
in stress symptoms such as
low energy, memory problems
and poor sleep compared with
a placebo group. This potent
herb also has antioxidant and
anti-inflammatory properties.
TRY IT: Pukka Wholistic Holy
Basil (15.95 for 30 capsules;
pukkaherbs.com).
BEST FOR: FOCUS
RHODIOLA
This fleshy root has the backing
of the Scandinavians and
Russians, as well as traditional
Chinese medicine. Its been
used for centuries to reduce
fatigue, boost mood and
improve focus in prolonged
stressful environments. It
appears to work by reducing
cortisol levels while increasing
uptake of the feel-good brain
chemical serotonin.
TRY IT: Vitano Rhodiola
Tablets, 13.99 for 30 tablets;
hollandandbarrett.com). n
Health & Fitness 41
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 psychology

FIND
YOUR TRUE
self(ie)
Our obsession with
equating images of
ourselves and our sense of
worth is rooted in the past

H
ave you uploaded an image
on Facebook recently? Or
Instagram? And, if so, was it
a totally spontaneous,
unfiltered shot? Alarmingly, we Brits
are going to ever greater lengths to
produce the perfect snapshot of our
lives. New research shows a shocking 50
per cent of 18- to 25-year-olds* even have
a selfie stage in their home, a dedicated
space for capturing like-worthy images
with a subtext that says, this is me being
amazing in everyday life. Only it isnt
everyday life its a carefully constructed
arena which, the respondents of the study
confess, has been chosen because it has
great lighting, flattering background
colours and an air of general tidiness.
Sixty-four per cent of them will even keep
the area clean for the sole purpose of
enhancing their images.
PAST INFLUENCES
Whether its our latest culinary efforts, a set
WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock *According to a study by home interiors specialist hillarys.co.uk
journalist Will Storr uncovers in his new
book Selfie (Picador, 18.99), which traces
the concept of self from pre-history to the
digital age, and its well worth a read.
What we often fail to realise, says Storr,
is that the things we believe are a
combination of stories, superstitions and
philosophies. Our interest in reputation
which, in part, fuels the selfie phenomonen
is rooted in our tribal past, for example,
where the fluidity of hierarchical issues
such as status was crucial. Meanwhile, the
notion that physical appearance and moral
worth are directly linked comes from the
Ancient Greeks, he explains. They even
had a word for it: kalokagathia from kalos
only becomes an issue when you
lose touch with your deeper connection
to yourself, placing more value to the
way others perceive you. Its even
possible to confuse the two. Its known as
cognitive fusion in psychological circles:
when you take on someone elses point of
view as fact. Now thats venturing into
dangerous territory.
While we all aspire to be the best version
of ourselves, instead of seeking external
validation for our worth, looking inside and
getting to intimately know and value our
true self can be deeply beneficial. Rather
than investing in how we are seen, perhaps
its time to ask ourselves what we really

of finely honed abs or a group shot with a
cool bunch of friends, our sense of self in
the 21st century has become closely linked
to our presence on social media how
many friends we have, the number of likes
we get and who posts a personal
message when weve had a difficult
experience or succeeded in our latest
fitness challenge. But, of course, it wasnt
always that way. Our sense of identity has
its roots in a much older past, as acclaimed
meaning beautiful, kai meaning and, and
agathos meaning good. And if you think
this is just semantics, consider how the
construct is still reinforced in popular
culture more than 2,000 years later. How
often is the heroine of a novel or movie
depicted as being physically ugly?
FIND THE REAL YOU
Of course, theres nothing intrinsically
wrong with sharing your life online, it
believe and practise living it. What really
matters to you? What do you deeply value
or want to experience today, this month,
this year?
Perhaps wed do well to heed the
advice given to young Little by father-figure
Juan in the Oscar-winning movie
Moonlight: There comes a time in your life
when you have to decide for yourself who
you are going to be. Cant let nobody
make that decision for you.

QSHELF HELPQ
Each issue, we bring you the best advice from the self-help classics
This month we look at Mindfulness altering anything about yourself, A nugget: Anything and everything
for Beginners by Jon Kabbat-Zinn but by giving you the tools can become our teacher the
(Sounds True, $14.99) to be fully present in the gentle caress of air on our skin,
In a nutshell: If you want to moment which, in turn, the play of light, a fleeting
change your life, this book might enables you to make more thought in the mind if it is met
actually help you do it. Not by apppropriate decisions. with awareness.

Health & Fitness 43

 You use it to face the day
We use it to face cancer

Self-esteem is important to all women, it just happens to be in sharper

focus for those who have cancer. Thats the reason Look Good Feel Better
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 beauty news

SKIN SAVIOURS
A phytochemical in green tea has been
found to reduce the redness and thickness
of scarred skin, after 14 days of topical
application. In tests at the University of
Manchester, scar size was also found to
reduce by up to 40 per cent. The magic
ingredient is epigallocatechin gallate
(EGCG), an antioxidant polyphenol
and the key active in Solution for Scars
(18.99 for 30ml; scienceofskin.com),
developed by cosmetic surgeon
Douglas McGeorge and skin
biologist and wound healing
expert Dr Ardeshir Bayat. The
same polyphenol is also known
to help improve the appearance

WORDS:Yanar Alkayat PHOTOGRAPHY: iStock

of sun-damaged skin. Try
Exuviance Line Smooth
Antioxidant Serum (35 for
30ml; effortlessskin.com),
which has high levels of ECGC.

Beauty 3
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VAISHALY PATEL, FACIALIST AND SKINCARE EXPERT
leaf. Plumps around the eyes too.

Health & Fitness 45

beauty
BEAUTY BAG
Look good and feel amazing with this months hottest products
1. Alchemy Peppermint
Brow Remedy, 21 for 40ml;
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Overplucked your eyebrows
or just want a fuller look?
Peppermint oil stimulates the
hair follicle to promote growth,
while argan oil softens the hair
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2. Liz Earle Superskin
Superlip Balm,
16 for 15ml; lizearle.com
Visibly enhance lips with
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46 Health & Fitness // healthandfitnessonline.co.uk
2
seaweed, nourishing
pomegranate seed and
moisturising dragons blood.
3. Vincent Longo Crme
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Yay! Vincent Longo make-up
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Use the densely pigmented
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A fragrance-free shampoo, this
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5. Frances Prescott Tri-Balm,
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Get festival-ready with this
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6. Bobbi Brown Art Stick
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For the perfect post-gym
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WORDS: Eve Boggenpoel
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 Summer
BODY
countdown
A
Summers almost here! If fter two seasons hidden
you want to enjoy it to the beneath layers of
max and bare your body clothing, your body can
with confidence, it pays to use some help getting
put some prep in now.
ready for the sunny
Here are the products,
expert advice and moves weather ahead. This
you need to ensure youre summers must-have floral prints wont
ready to let the sunshine in bloom if the backdrop is lacklustre skin
WORDS: Gabrielle Nathan
and the new seasons bold make-up
colours will fail to shine against a wintry
pallor. But its more than skin-deep;
transitioning smoothly from wintry
workout wear thats concealed less-
than-taut tummies and dimply thighs to
body-skimming vests and shorts can
take a little effort. Even breaking out of
the cocoon of hi-tops to embrace low-
profile trainers needs careful planning, if
you want to look as good as you feel in
them. Luckily, theres time to try out the
products and heed the wise words of
the body-prep experts weve gathered.
Put in the groundwork and, come July,
when temperatures soar, youll be ready
to embrace summer in all its glory.
50 Health & Fitness // healthandfitnessonline.co.uk
 prep your body

1 SMOOTHLY DOES IT
As leggings give way to capris and
shorts, youll want to ensure your pins
are hairless and smooth. The good news is,
if you start now, you can be hair-free,
permanently. Invest in a course of intense
pulsed-light (IPL) hair removal or, better
still, buy your own system to use at home.
The Panasonic ES-WH90 IPL (350;
panasonic.com ) is cordless, compact and
lightweight, yet boasts enough power to
enable you to achieve salon-quality results
at home. It doesnt just zap your unwanted
hair (though it does that very well), it also
smoothes and brightens your skin. Use
once every three days for two months and
you should have hair-free pins (and arms,
face and bikini line) by holiday time.

2 FIND YOUR FEET

After months tucked away in winter-
weight trainers and snow boots, your
feet may need some TLC before they
emerge into the sunlight, ready to be
slipped into pretty sandals and lighter
footwear. Overhaul workout-weary feet with
a good sandpaper-covered foot file,
recommends Mike ONeill, consultant
podiatrist and spokesperson for the
College of Podiatry (scpod.org). Avoid
pumice stones which trap dead skin in the
holes) and use it to gently rub down areas
of dry skin, paying attention to your heels.
Next, apply a foot cream with a mild acid,
such as Flexitol Heel Balm (4.99; boots.
com) which contains 25 per cent urea to
exfoliate and hydrate dry, cracked skin.
Finish by clipping your nails straight
across, shaping with a diamond deb file
(3.60; podiacare.co.uk) and, if theyre
stained from old polish, buffing the top
layer with a granulated foot scrub.
Starskins Magic Hour Exfoliating Double
Layer Foot Mask socks exfoliate and
nourish with a combination of 35 botanical
ingredients and lactic acid (8.50, House of
Fraser and Asos).Voila! Feet ready for
3D-textured sandals.

Health & Fitness 51

3 SUPERCHARGE
YOUR SKIN
After months blasted by cold weather
and centrally heated air, your face will be
dehydrated and lacklustre, so switch to
TO GIVE YOUR GLUTES
AND QUADS AN EXTRA
WORKOUT, STAND UP
skincare products that lock in moisture. WHEN CYCLING UPHILL.

Look out for ingredients such as
hyaluronic acid that can instantly rehydrate
and refortify your skin, as well as things
such as shea butter and vitamin C which
help enhance the skins elasticity and
restore firmness, says dermatologist
Dr Howard Murad, founder of Murad
Skincare (murad.co.uk).
We love his Hydro Dynamic Ultimate
Moisture (55), which contains hyaluronic
acid for intense hydration and shea butter
to restore suppleness and support the
skins natural protective barriers.
And with 80 per cent sodium hyaluronate,
Pestle & Mortars Pure Hyaluronic Serum
(36; pestleandmortarcosmetics.com) is
one of the most hydrating products around.
5
CHERIE PRIDHAM,
SOFTEN UP RALEIGH GAC ROAD RACE
Slough away dead skin cells to
reveal fresh, summer-ready skin with
CYCLING TEAM
these scrubs.
v Malki Dead Sea Body Scrub (7.79 for
300ml; boots.com)
Enriched with soothing frankincense oil,
this purifying scrub nourishes your skin
with the Dead Seas unique concentration
of minerals, removing dead skin cells
without the use of microbeads.
v Kneipp Skin Firming Grapeseed Oil
Body Scrub (7.95; graftonsbeauty.co.uk)
This sweet-smelling scrub contains the
jojoba wax grain to help promote
circulation and prepare the skin for the
regeneration process. Massage into wet
skin using circular motions and rinse off,
alternating between cold and warm water
for the authentic Kneipp experience.
v Make your own!
Improve texture and tone by using a body
scrub I recommend this recipe to create
your own, says Dr Howard Murad.
Combine sugar, safflower oil and coarsely
ground coffee to create a blend that will
soften skin, stimulate blood flow, remove
toxins and clean pores, then gently
massage it into your skin from feet to neck.

4 SCULPT YOUR CORE

On hot days, when you want to pop
on a crop top or bikini, youll want to
look your best when bearing your midriff.
This is where the Mini Kamagon Ball
(62.67; physical company.co.uk) comes
in. This clever core stability product uses
water to create an unstable resistance
that will ramp up your core strength and
stability during exercise and help create
a taut tummy. Choose how hard you
want to work by filling up the nine inch
ball with water (to a maximum of 5kg) then
grab the handles and get lifting. When
used in place of static weights (dumbbells
or kettle bells), Kamagon Balls recruit more
muscle fibres as your body battles to
compensate for the shifting load. And,
unlike conventional weights, it wont
damage the floor when dropped.

52 Health & Fitness // healthandfitnessonline.co.uk

 prep your body

6 BOX CLEVER
Boxing is a superb workout for body and mind but if
youve failed to find a class that suits you or are put off
by the idea of actually hitting someone or something, listen
up. The BoxxMethod (theboxxmethod.com) offers an online
workout that delivers all the benefits of boxing (improved
strength, stamina, speed and coordination, plus fat-burning
and muscle-toning) but none of the snags no bags, pads
or ring. Just you, a pair of hand weights and an expert
instructor in 15- or 30-minute workouts carefully designed to
get you into knockout shape. Each three-minute round
requires minimal equipment but delivers maximum results
and the online library filled with downloadable videos,
guides and planners ensures you wont be bored. From
7.99 a month. Start now and youll be able to cram in 24
three-times-a-week workouts before summer starts.

7 BANISH BUMPS
Few things are more dispiriting than peeling off your leggings after a workout to be confronted by dimpled skin. While
exercise helps, cellulite is difficult to budge. Weve found three products that will help force stubborn fat cells to shift.

Purity de-tox body/ Indemne Anti-Cellulite Kit, Manuka Doctor

massage oil, 7.75 for
100ml; aqua-oleum.co.uk
This gorgeous natural oil
combines grapefruit and
geranium, in a highly
active invigorating and
purifying blend designed
to help combat cellulite.
Toning and stimulating, it
helps eliminate toxins.
50.56; indemne.fr/en
The Gimme Smooth Slimming
Lotion and Big Bubble-in
suction cup work to reduce
cellulites orange-peel effect.
Apply the lotion liberally over
prone areas such as thighs
and buttocks, before using the
cup, to improve circulation and
encourage lymphatic drainage.
ApiBronze Anti-Cellulite
Bronzing Gel, 24.99;
Manukadoctor.co.uk
While the purified bee venom
and Manuka honey in this
bronzing gel help improve skin
elasticity and the appearance
of cellulite, the tinted crme
delivers a natural golden
tan in just one hour.

Health & Fitness 53

8 ARMS OUT
Showing off your new sleeveless shirt
or run vest to its best advantage
requires svelte arms. Regular body-buffing
and exfoliating will get you only so far.
What you need is to hone the underlying
muscles to create long, lean arms by
combing the elongating effects of ballet
with the toning effects of boxing. Celebrity
Pilates trainer and founder of digital fitness
programme Get Set Body (sameastwood.
com) Sam Eastwood, recosmmends this
key move. Stand with your feet hip
distance apart, bend your knees and hinge
forwards from your waist, keeping a neutral
spine. Raise your fists, engage your abs
and, keeping your elbows up, box forward
with your right hand. Bring your hands
back to the centre and switch sides. Aim
for 20 reps in total.

9 OPEN UP
Wide-legged forward fold variation
or Prasarita Padottonasana, to give it
its Sanskrit name is the perfect yoga pose
to get you ready for summer as it invites
vitality, clarity and ease to the body and RESEARCH SHOWS A
mind, explains yoga teacher Kate Beatty MID-MORNING SNACK OF
(katebyoga.co.uk). Find a space on the floor ALMONDS (42G) HELPS
and step your feet parallel and wide apart. TO CONTROL APPETITE
Stretch out your arms at shoulder height,
making sure your ankles are under your
AND REDUCE CALORIE
wrists. Point your big toes forwards and
INTAKE FOR THE
ground down through your feet. Engage your REST OF THE DAY.
quadriceps, pull up your kneecaps and bring
your hands to your hips. Inhale, lengthen
your front body from your hip bones to your
skull and fold fowards, keeping the length in
your front body. If you cant reach your hands
to the earth, use a block or stack of books.
Take five breaths. Put your left hand on the
earth or block underneath your heart centre
and reach your right hand
up to the sky, aiming
to stack your wrists.
Repeat on the
right, remember
to relax your
face and
consciously
breathe.

54 Health & Fitness // healthandfitnessonline.co.uk


10
SPICE UP YOUR LIFE
Want to radiate health this
summer? Try some turmeric.
This naturally cleansing spice will help your
skin glow, your eyes become bright, your
energy levels soar and will also help
diminish winter bloat, says nutritionist
Rose Chamber from New You Boot Camp
(newyoubootcamp.com). Its a highly
effective anti-oxidant and the therapy
benefits are wonderful. Chamber
recommends including powdered turmeric
in your cooking or drinking it with a little
water in the morning to cleanse your entire
system, especially your liver.
11
SNACK HAPPY
We appreciate that few pre-holiday
diets encourage you to indulge
your sweet tooth but even when the
beach beckons, it can be hard to turn
down dessert. Happily, you can now nibble
on a chocolate brownie without feeling
guilty. As long as its the new Cocoa
Brownie Paleo Protein Bar from The
Primal Pantry (29.90 for 15 bars,
primalpantry.com), that is. Each delicious
55g bar is packed with 10g of non-dairy
hemp protein (vegans, rejoice!) as well as
omega fatty acids and complex carbs.
14 TONE YOUR TUSH
Whether youll be working out in figure-
hugging capris or working the latest
skewed skirt hemlines this summer, your
bottom will benefit from being shapely.
Targeting the bum during your workouts
is a fantastic way to add curves and
shape to your body, says MotivatePTs
CEO Harkirat Mahal (motivatept.co.uk),
who recommends a simple routine of
exercises that target this area. Perform
three sets of 10 squats, followed by 10
bridges daily, and youll tone up your
derriere in a matter of weeks.
12 SUPPLEMENT
YOUR TAN
If you love being active outdoors
but worry about the effects of the sun on
your skin, you can prime your skin to
protect itself. How? By taking a
supplement, of course. Perfectil Plus
Protan (34.95 for 60 tablets; vitabiotics.
com) contains all the skin, hair and
nail-boosting benefits of the original
formula, plus a copper-biotin nutrient
blend that helps to build the skins
own natural protection over time by
increasing melatonin.
PERFEC
Squat: Stand tall with your feet
shoulder-width apart. Lower yourself
down, leading with your buttocks as if
youre trying to sit on a low chair. Keep
your chest up and your
gaze straight ahead
dont collapse your chest
or lean too far forwards
and aim to get your
thighs parallel to the
floor. Complete three
sets of 10 repetitions
just enough time for
the kettle to boil!
prep your body
13 TREAT YOUR TRESSES
Many women process and heat
style their hair more in winter and
this can leave strands dry and brittle, says
Anabel Kingsley, trichologist at Philip
Kingsley Trichological Clinic (philipkingsley.
co.uk). To prepare your hair for summer, its
important to restore lost moisture and
elasticity especially as UV-ray exposure, as
well as salt and chlorinated water, can do
further damage. Kingsley suggests using a
weekly pre-shampoo conditioning treatment,
such as multi-award winning Philip
Kingsley Elasticizer (19.50 for 150ml;
philipkingsley.co.uk), now available in a
summer-scented coconut breeze edition.
Apply it to damp hair in sections, cover with
a shower cap, and leave on for a minimum of
20 minutes or go to sleep with it in. Then
simply shampoo and condition as usual.
As for your scalp, the winter months
commonly increase flaking and itching. If
you find this is the case, Kingsley
recommends shampooing your hair daily
with an anti-microbial shampoo, then
following with a soothing scalp toner.
Scalp health is vital to hair health so its
essential to tackle issues quickly, he says.
The Bridge: Start by lying supine on
the ground. Bring your heels in to your
bum, so that your knees are pointing
upwards. Raise your hips towards the
ceiling and create a straight line from
your shoulders to your knees. Squeeze
your buttocks tightly at the top and
hold for three seconds, before slowly
lowering down. Complete three sets of
10 repetitions.
Health & Fitness 55

FOODSinto
SUPERFOODS
Want to fast-track your summer silhouette? Supercharge
your daily diet with some clever nutritional upgrades
B
ikini diets?
Theyre so last
year. If you want
to look and feel
your glowing
best this
summer, perhaps its time to
stop cutting calories and start
loading up on body-loving
superfoods.
Scientifically proven to do everything from
enhancing your beauty and boosting your energy
to protecting your skin in the sun, a plant-based
diet is the perfect summer prep. Cant afford to
splash out on the latest ingredients? Well, heres
a secret: with a few tricks up your sleeve, you can
transform humble store cupboard ingredients into
power-packed superfoods. Sounds too good to
be true doesnt it? But, following two years of
research, botanist and food writer James Wong
has unlocked the secrets of how to send the
nutrient value of plant-based ingredients sky high.
With a little kitchen science you can
dramatically boost the nutrition in the healthy,
everyday ingredients you love, simply by how you
choose to select, store and cook them, says
Wong, author of new book How to Eat Better
(Mitchell Beazley, 20). Were talking measurably
more vitamins, minerals, fibre, antioxidants and a
whole host of other benefits. For example, pop
your punnet of mushrooms on a sunny windowsill
for an hour or two and you get 100 times more
vitamin D2.
So there you have it, a summer body diet that
tastes delicious and saves you money. You can
thank us later.
56 Health & Fitness // healthandfitnessonline.co.uk
Turn everyday
BOOST BERRIES
One of the best beauty foods around,
berries are famous for their high
levels of vitamins and antioxidants,
particularly anthocyanins which give
the fruit their red and purple colour.
Berries are proven to help weight
management, calm inflammation,
boost your brain and protect your
skin from ageing. Top of the charts are
blackcurrants with more than twice the
anthocyanins and 37 times the vitamin
C of blueberries which come in
second. Blackberries are in third
place, followed by raspberries and
strawberries which, while lower in
anthocyanins, are still high in total
antioxidant activity and vitamin C.
BE A CHEAPSKATE: Those
smaller value brand blueberries you
pass over in the supermarket? Theyre
actually higher in phytonutrients as
well as half the price. Smaller
blueberries are richer in anthocyanins
as the purple pigments are found
almost exclusively in the skin and
smaller berries have more skin, gram
for gram, says Wong.
CREATE A COMPOTE: Not only
are the phytonutrients in berries heat
stable, cooking them briefly may even
help increase their antioxidant powers.
Simmer up blueberries into a tasty
three-minute compote and you get
100 per cent more antioxidants than
scoffing them raw, says Wong. The
short cooking time is key here, but its
only after 30 minutes that antioxidant
levels start to fall.
DONT ADD MILK: Do you add
berries to your cereal or yoghurt? It
may be worth alternating dairy
milk and yoghurt with non-dairy
alternatives. New research suggests
milk protein reduces the absorption of
vitamin C. In one study, combining
strawberries with yoghurt led to a 23
per cent decrease in total antioxidant
activity, says Wong. Try making
smoothies or porridge with almond
milk or soy. Fruit smoothies made
with soya milk exhibited significantly
more antioxidant capacity than those
made with water, says Wong.
TOP TIP
Dont put your berries
in the fridge! The little
fruits continue to ripen
at room temperature
becoming richer in
antioxidants.
summer diet

Health & Fitness 57

 CHAMPION
CITRUS
Often passed over for more exotic
superfoods, citrus fruits are still one of
the most nutrient-dense options in the
fruit bowl, says Wong. More than just
a great source of vitamin C, the juicy
fruits offer a bounty of flavonol
antioxidants shown to help protect you
from cancer, heart disease and brain
ageing, as well as boosting your skin.
Heres how to reap even more benefits.

SEE RED: Picking the deepest

colour citrus fruits can significantly
boost your nutrition benefits. Blood
oranges, pink grapefruits, mandarins
and clementines are all richer in healthy
antioxidant pigments than regular
oranges, grapefruits, lemons and limes.
While regular oranges are higher in
vitamin C and heart-healthy flavones,
when it comes to carotenes, mandarins
and clementines are higher and have
three times the vitamin A of other
citrus, says Wong. Blood oranges
which produce their distinctive red
anthocyanins when exposed to low
temperatures contain up to 80 per
cent more polyphenols and five times
the antioxidant activity of a regular
navel orange. Amazing!
EAT THEM WHOLE: Do you
always peel the pith? Youre binning all
the benefits! Citrus fruits store most of
their nutrients at the surface. The
bright-coloured zest and the pith
contain significantly higher levels of key
antioxidants than the juice within, says
Wong. Bin the membranes between
each segment and you could lose 50
per cent of the good stuff. Eating the
whole fruit gives you far more benefits,
says Wong. Dont like the bitterness?
Throw a whole orange into a sweet
smoothie or soup. And if youre buying
juice, always choose varieties that
include the pulp.
TOP TIP
Red grapefruits
have 34 times
the vitamin A
content
of white ones.
SUPER-SALAD
SOLUTIONS
When it comes to salad leaves, more
colourful varieties contain higher vitamins,
minerals and phytonutrients than their paler
relatives. And there are other surprising
ways to boost your bowl, too.
GO DARK: Make sure your salad packs
a nutritional punch by opting for dark green
leaves. Pick darker green Romaine over
pallid Iceberg and you get up to 20 times
the vitamin A and betacarotene, says
Wong. Youd have to eat five servings of
Iceberg to get the same amount of folic
acid and vitamin K as a single serving of
Romaine. Other great choices include
spinach, baby kale and rocket.
LOOSEN UP: Do you always pick tightly
closed heads of lettuce? Youre missing out
exposure to sunlight triggers leafy greens
to produce their health-giving (often bitter)
phytochemical pigments as a form of UV
protection. Loose-leafed varieties whose
leaves are exposed to the sun will contain
far more phytonutrients than tightly closed
ones, says Wong. One study found
external leaves can contain three times as
many polyphenols as those in the centre.
MAKE THE CUT: Do you avoid bags of
prepared salad, thinking theyll have less
nutrients? Not so. First up, research shows
commercial storage has little effect on the
nutrient levels of leaves. Second, slicing or
tearing a leaf effectively wounding it can
send its levels of phytochemicals soaring,
as the leaf rushes to defend itself. Pop cut
lettuce in a sealed container in the fridge
overnight and the polyphenols can increase
by 50 per cent, says Wong.

MAKE CRISPS: Its not just root veg

that makes great crisps. Research
shows oven-drying your citrus fruits can TOP TIP
enhance their antioxidant powers. Wong Add a splash of lemon
juice to a salad dressing
recommends making orange crisps by
to boost iron absorption
placing thin slices onto a baking tray and from leafy greens by
cooking for three hours at 100oC, up to three times.
turning halfway through. Not only do
they look great, they have between 60
and 70 per cent more polyphenols than
fresh slices, he says. Hooray!

58 Health & Fitness // healthandfitnessonline.co.uk

 summer diet

TURBO-CHARGE TINY TREATS: Love a cherry tomato?

YOUR TOMATOES Youre in luck. Their smaller size means
The perfect summer ingredient, tomatoes they have more skin gram for gram than
arent just bursting with vitality vitamins, their bigger cousins, making them denser
theyre also one of the richest sources in phytonutrients. The Glasgow study
of phytonutrient, lycopene. Thats the found simply picking cherry tomatoes over
carotene that gives tomatoes their red regular round types could give you twice as
colour and is proven to protect your skin many flavonols, says Wong. Tests show
from UV damage and premature ageing, cherry tomatoes also have, about twice the
as well as lowering your risk of cancer, amount of lycopene too. Reap even more
heart disease and stroke. Heres how to get nutrients by choosing baby plum tomatoes
TOP TIP even more benefits. which can boast a 30 per cent more
Over half the
lycopene than spherical cherry tomatoes.
antioxidants, including
vitamins A and C, plus
EAT THE SKIN: The anti-ageing
half the fibre are phytonutrients in tomatoes are not FORGET THE FRIDGE: Tomatoes
found in apple distributed uniformly across the fruit, but continue to ripen after theyve been
skins. concentrated largely in their skin. Theres harvested, becoming sweeter, redder and
as much as five times more lycopene in higher in lycopene. But this process cant
the skin than in the juicy pulp, says Wong. occur below 10 degrees C so keep them
And a study at the University of Glasgow away from the fridge. Tomatoes can almost
discovered that 98 per cent of the flavonols double their lycopene levels if kept at room
(anti-inflammatory compounds) are found temperature for a week or two, says Wong.
in this thin coating. So store them on the worktop. n
AWESOME APPLES
Affordable and packed with health benefits
from controlling your appetite and
cleansing your body to lowering cholesterol
and reducing diabetes risk an apple a day
can do far more than keep the doctor away TOP TIP
Cooking tomatoes
if you employ the following tricks.
into a sauce can more
than double their
SHOP SMART: Always stick to lycopene
Golden Delicious? Its time to get more content.
adventurous in your apple selection. Trials
show that some varieties can contain up
to five times the antioxidants as others,
says Wong. Braeburn apples come top
in antioxidant league table, followed by
Red Delicious and Pink Lady, according to
research by The University of Leeds.
Generally, the redder the better the rosy
colour, produced in response to sunlight,
is the pigment that gives the fruit many of
its health benefits.

NO CHILLING: Even once theyre

harvested, apples continue to react to
sunlight producing more of their health-
giving pigment. Store them on the
sill, says Wong.

COOK THEM: Theres nothing like a

fresh, crunchy apple. But raw isnt always
WORDS: Mary Comber PHOTOGRAPHY: iStock

best when it comes to nutrition benefits.

Cooking this fruit breaks down the cell
walls to release nutrients and destroys
the enzyme that turns apples brown and
degrades antioxidant levels. Research at For more tips and recipes, read HOW TO EAT
the University of Warsaw found that BETTER by James Wong, which is published by
lightly cooking apples in the microwave Mitchel Beazley, priced 20. Nurtitional
or pan could double or triple the levels of consultant is Dr Emma Derbyshire.
polyphenols, says Wong.

Health & Fitness 59

 TAKE YOUR
CYCLING
UP A
GEAR
Whether youre new to two wheels or a
keen cyclist looking for a different challenge,
heres all you need to know to tackle
a summer sportive
WORDS: Hannah Ebelthite

60 Health & Fitness // healthandfitnessonline.co.uk

 summer sportives

A
Ah, summer cycling one of the most
exhilarating ways to get active in the
great outdoors. Whether youre cycling
your commute, going on a social ride
with friends or heading out for a
longer weekend trip, theres nothing
like that feeling of freedom and fun.
And now that inclement weather is out
of the way (hopefully), its the perfect
time to take hobby cycling up a notch
and enter an event. Every summer,
organised rides called sportives take
place all round the UK and are enjoyed
by riders in their thousands, says
Susannah Osborne, Ride Captain for
HotChillee, which organises cycling
events in the UK and abroad
(hotchillee.com). And as womens
cycling goes from strength to strength,
there is a wealth of new events to
choose from, many women-only if
thats what you fancy. Entering a
sportive will give your training a focus
and can be a way to meet new friends
(especially if you join a club while
youre training). Its a great excuse to
visit new parts of the UK, take in
beautiful scenery and challenge
yourself with different landscapes and
profiles. Heres how to get involved.
Health & Fitness 61
WHAT IS A
SPORTIVE,
EXACTLY?
By nature, a sportive is a ride not a race.
Any road race in the UK would need
police permission and support so its a
huge undertaking, hence sportives are kept
non-competitive. Primarily youre riding
against the course and enjoying the
company of whoever youre doing it with,
says Osborne. That said, your ride will be
timed and there are usually finishers
medals, sometimes graded according to
time (gold, silver and bronze, for example).
By all means get stuck in, but if its your
first time out, remember getting over the
finishing line is the main achievement.

RI DE L IK E A PR O
Sportives can be on- or off-road, although
usually theyre the former and on roads
open to traffic. There are normally two or
three distances you can choose to ride,
according to how long you want to spend
in the saddle (they range from about 30 to
150 miles). Just like choosing a running or
walking event, it pays to look at the course
and profile some can be very hilly. But
youll find plenty of events and distances
that are perfect for entry-level riders.
Why should you do one? Because
theyre a fantastic introduction to riding
with others, often in large groups, explains
Osborne. They let you test your skills and
fitness and measure your improvement,
without the pressure of competing. And
lots of them follow famous race routes so
you can feel like a pro, whizzing around the
roads, sight-seeing as you go.

Sportives let you

test your skills and
fitness and measure
your improvement
without the pressure
of competing.

For your entry fee, youll usually get feed

stations (food buffets, gels, bars, fruit and
water); signed and marshalled courses;
timing chips; breakdown recovery;
and a finishers medal or other token.
Add a sense of achievement and a
life-affirming day out and youll soon be
signing up for the next one.

62 Health & Fitness // healthandf

healthand
healthandfitnessonline.co.uk
fitnessonline.co.uk
fitnessonline.co.uk
 summer sportives

YOUR SPORTIVE ACTION PLAN

TUESDAY THURSDAY SATURDAY SUNDAY
Ready to try a sportive?
10 min warm-up (alternate 2 min easy 10 min warm up (alternate 2 min easy Hills session Recovery day,

WEEK 1
Simon Holt, Assistant to 30 sec high cadence); main set 30 min to 30 sec high cadence); main set 45 min Steady ride + 2 x 5 min so take it easy!
Directeur Sportif at Bike (3 x 5 min max effort* and 5 min rest (3 x 10 min sweet spot** and 5 min rest climbs with sprints***
Channel Canyon and Head easy spinning); 5 min cool down easy spinning); 5 min cool down
Coach at Grinta Coaching
(@GrintaCoaching) will get 10 min warm-up (alternate 2 min easy 10 min warm-up (alternate 2 min easy Hills session Endurance ride****
WEEK 2

you ride ready in just six to 30 sec high cadence); main set 30 min to 30 sec high cadence); main set Steady ride + 3 x 5 min Keep the first
(3 x 5 min max effort and 5 min rest 45 min (3 x 10 min sweet spot and 4 min climbs with sprints 15 min easy then steadily build
weeks. This plan will build
easy spinning); 5 min cool down rest easy spinning); 5 min cool down up the pace until the end
your fitness and strength
to complete a 50-mile ride 10 min warm-up (alternate 2 min easy 5 min warm up (alternate 2 min easy - Hills session Endurance ride
WEEK 3

on the hardest of courses, to 30 sec high cadence); main set 30 min 30s high cadence); main set 45 min Steady ride + 2 x 5min Keep the first
says Holt. Each week has (4 x 5 min max effort and 5 min rest (3 x 12 min sweet spot and 5 min rest climbs with sprints 30 min easy then steadily build
three key sessions easy spinning); 5 min cool down easy spinning); 5 min cool down up the pace until the end
focusing on a different
10 min warm-up (alternate 2 min easy 10 min warm-up (alternate 2 min easy Hills session Endurance ride.
area of fitness, plus a
WEEK 4

bonus session aimed at
general riding at an easy
pace to give you a form of
active recovery. Tuesday
WEEK 5
to 30 sec high cadence); main set 30 min to 30 sec high cadence); main set 45 min Steady ride + 2 x 5min Keep the first
(3 x 5 min max effort and 5 min rest (3 x 10 min sweet spot and 5 min rest climbs with sprints 30 min easy then steadily build
easy spinning); 5 min cool down easy spinning); 5 min cool down up the pace until the end
10 min warm-up (alternate 2 min easy 10 min warm-up (alternate 2 min easy Hills session Endurance ride

is a high-intensity session to 30 sec high cadence); main set 30 min to 30 sec high cadence); main set 45 min Steady ride + 3 x 5min Keep the first
(5 x 5 min max effort and 5 min rest (3 x 12 min sweet spot and 4 min rest climbs with sprints 30 min easy then steadily build
focusing on Vo2 max
easy spinning); 5 min cool down easy spinning); 5 min cool down up the pace until the end
intervals to help you ride
hard and recover quickly, 10 min warm-up (alternate 2 min easy 10 min warm-up (alternate 2 min easy Hills session Endurance ride
WEEK 6

says Holt. Thursdays
sessions focuses on sweet
spot work to help you hold
your speed for longer.
Saturday focuses on
NOTES
to 30 sec high cadence); main set 30 min to 30 sec high cadence); main set 45 min Steady ride + 4 x 5min Keep the first
(4 x 5 min max effort, 5 min rest easy (3 x 10 min sweet spot, 5 min rest easy climbs with sprints 30 mins easy then steadily
spinning); 5 min cool down spinning); 5 min cool down build up the pace until the end
*Dont go out too hard in the 5 min **Sweet spot should be hard, but a pace ***Find a hill that is 5 min in ****Take enough food and
efforts. Pace them so the final minute is you know you can complete 10 minutes length. Ride sweet spot until you drink, but most importantly

climbing and pushing over stronger than the first worth of. The same effort you would are about to crest the top then enjoy the ride!
the top. Sunday is the need for a steady incline max sprint for 10 sec
bonus session.

TOP TRAINING DOS AND DONTS

DO GET YOUR BIKE
SERVICED
Dont let your ride be
hampered by an easily
avoided mechanical fault or,
worse, an accident that could affect you
and your fellow riders. Book a service at
your local independent bike shop to make
sure everythings in good working order.
Then make sure you go for a ride to check
it feels OK. And dont forget to clean it, too.
DONT LEAVE PACKING
TILL THE LAST MINUTE
Start thinking about your
bike and kit at least a week
beforehand and make sure
youve bought, tried and mended anything
you need to. If youre expecting to be in
the saddle for a long time, its a good idea
to layer up, says Lucy Garner, professional
cyclist from the Wiggle High5 team. The
weather can change over the course of the
day, so having layers you can add or
remove will keep you comfortable
throughout the ride.
The evening before, pin your race
number on your jersey and bike, pack your DO EAT ON THE MOVE
nutrition, tools and spare inner tubes (as Despite pre-loading youll
many as you think youll need + 1), check need to top up on carbs
the weather and lay your outfit and while riding as your body
accessories out ready to go. Then get an can only store around
early night. 90-minutes worth of glycogen. After that
point make sure youre getting 50-60g of
DONT GO CARB CRAZY carbs per hour. My best advice is to eat
Yes, its a good idea to little and often, says Garner. You should
gradually increase your start to eat after the first 90 minutes and
carbohydrate intake in the then try to have something every hour on
day or two leading up to the bike. Sportives usually have feed
the event. But theres no need to stuff stations packed with energy bars, drinks
yourself and definitely dont add anything and gels but its best to stick to products
new to your diet the day before or the or foods youve tried in training and know
morning itself. are easy on your stomach. Take real food
such as bananas and flapjacks, and save
DO HAVE A GOOD gels for climbs and the final push.
BREAKFAST
Ideally three hours before DO STAY HYDRATED
the ride starts, says Garner. Start the day before and
This might mean an early make sure you keep it up
start, but it will set you up for a good ride. before, during and after the
Stick to a tried and tested breakfast thats ride itself. Again, little and
not too heavy, and youll make it to the often is the key, says Garner. The moment
start line feeling energised and tummy- you feel thirsty, you are already starting to
trouble free. dehydrate, so dont wait for this. Try

Health & Fitness 63


something such as a High5 Electrolyte
tablet to keep up your salts and minerals.
DONT FORGET YOUR
RESEARCH
When we race, we make
notes of critical points such
as the climbs, says Garner.
Its a good idea to do the same, so you
know what is coming up.
DONT FEEL THE
PRESSURE TO RACE
Sportive courses are
designed as a great way of
challenging yourself and
finding out where you are as a rider. So go
out at a pace you know you can sustain
and enjoy. Theres no need to hang onto
fast groups or chase down every person in
front of you. Sometimes its easy to get
LOOK THE PART: CYCLE KIT WE LOVE
1 Cycletta is a women-only series of
3 4
caught in the moment and head out too
fast, adds Garner. Feel confident in the
training youve done and stick to the plan.
Record your efforts with Strava or on a bike
computer and use that data to motivate
your development.
DO KNOW THE SIGNS
Cyclists have a few
handsignals (no, not those
ones!) and learning them
could save you a trip to
A&E. If you see someone pointing across
their back, theyre letting you know theyre
about to move around an obstruction. If
their hand is low down and patting up and
down, theyre telling you to slow down,
while a hand in the air is telling you theyre
stopping. If in doubt dont be afraid to
shout out the tinkle of your bell might be
lost in a crowd.
2 Festival, Sunday July 16
TOP 5 SUMMER
SPORTIVES
The Pink Ribbon Tour, London,
Sunday June 11
This ride takes place on the day of the
final stage of the Womens Tour, in
conjunction with Breast Cancer Care.
One thousand female riders will be
able to ride 25K around the very same
closed-road circuit as the
professionals will be taking on hours
later. Visit breastcancercare.org.uk/
pinkribbontour.
Tour Ride Northamptonshire,
Sunday June 18
This is the Official Sportive of the
Womens Tour. It takes place a week
after the Womens Tour finishes on
roads of Stage 1 of the route in
Northamptonshire. Sign up to the
80-mile or 40-mile sportives or the
10-mile Family Ride.
Visit tourride.co.uk.
Cycletta @ Chiltern 100 Cycling
cycling sportives, incorporated into
some of the UKs biggest cycling
events. The Chiltern 100 Festival in
Buckinghamshire is known for its
character and camaraderie. Theres
a retro-inspired Velo Village, family
ride and the 32-mile sportive itself,
which includes plenty of climbing
in the beautiful Chiltern hills.
Visit humanrace.co.uk.

Wiggle Super Series Wye Valley

Warrior Sportive, Saturday August 19
5 Stunning countryside, challenging
6 climbs and winding riverside rides
make for the perfect cycling weekend
trip, on the border of Wales and
England. Choose from the Short 41
miles, Standard 79 miles or Epic 102
7 miles. The Wiggle Super Series
features 45 events with a variety
of distances and difficulties, so
theres something for every rider.
Visit wiggle.co.uk/events.

Ladies of the Lake Sportive,

8 Sunday September 10
This is a women-only event that takes
place in the beautiful Lake District,
9 from Ulverston. There are 49K and 73K
1. Le Col Sport Cycling Jacket, 170; lecol.net 2. Dragon Enduro X Sunglasses, 112.50; routes, both with significant climbs.
shadestation.co.uk 3 Bern Cycling helmet FL-1 Pav, 89.99; bernunlimited.com 4. Odlo This locally-organised event comes
Flash X bike tights short, 60; odlo.com/uk 5. Crank Brothers 19-function Multi Tool, highly recommended for its
29.99; wiggle.co.uk 6. Secret Training Stealth Real Fruit Energy Gels, 24.50 for 14;
secret-training.com 7. CEP Ultralight Short Compression Socks, 21; cepsports.co.uk atmosphere and fantastic food.
8. Veeka Classic Italian Cycling Gloves, from 20; velovixen.com Visit sportivelakes.co.uk.
9. Dhb Aeronshort-sleeved jersey, 50; wiggle.co.uk

64 Health & Fitness // healthandfitnessonline.co.uk

 KEIRIN SHORT SLEEVE JERSEY
Super soft touch stretch fabric,
maximum wicking, moisture transfer
and comfort are all guaranteed

In the heat of the moment, dont limit your potential.

Your kit needs to perform as well as you do.

Subtle styling and a relaxed t makes the Keirin Collection

a perfect choice for everyone from the weekend warrior to
the casual rider.

WWW.MADISON.CC
BEAUTY
QUEEN
Want radiant-looking skin?
Make-up guru Bobbi Brown
reveals her secrets to
achieving true beauty
WORDS: Joanna Ebsworth
S
hes the make-up artist whos transformed
the looks of millions of women with her
beauty tricks for a natural glow. But now,
in her new book Beauty from the Inside
Out (Chronicle Books, 16.99), American
cosmetics queen Bobbi Brown shares her
secrets for creating true beauty starting
from within. From her best beauty foods
to the top workouts for boosting your skin, her manual
brings to life the health and wellness secrets that are the
basis of Browns beauty philosophy. Im a firm believer that
beauty starts from the inside out, says the very youthful
looking 60-year-old Brown. If you take care of yourself,
it shows. We caught up with Brown to learn more.
66 Health & Fitness // healthandfitnessonline.co.uk
Bobbi Browns
latest book
HOW WOULD YOU
SUM UP YOUR BEAUTY
PHILOSOPHY?
My beauty philosophy started when I
was in middle school, when I thought that
I wasnt as pretty as my friends. Now I look
back at pictures, Ive realised I was actually
prettier than my friends, but I didnt see it
at the time. As someone who grew up in
the fashion industry working with girls with
one name Cindy, Linda, Christie it took
time to realise, Okay, dont go there,
because it wasnt realistic. I realise now
that its not all about how you look in life,
its about how you feel you look. My
husband thinks Im beautiful, and you know
what, I think I am too, for me. If youre
always worried about the way you look,
youre missing out on life. We all want to
look good and feel good, but life is so
much more than what you look like.

WHATS
THE SECRET
TO LOVING
THE SKIN
YOURE IN?
The secret is to do
a couple of things:
treat yourself well
dont beat yourself
up; and always try to
be better. For
instance, right now, I really
want to be stronger. I want my muscles
not to dwindle away, so Im working with
a strength and conditioning coach so
I can train to become really strong and
limber. Whatever it is that you want to work
on, you dont have to beat yourself up over
it, but you can say, Im going to do this
better this time.
Theres
no such
thing as a
moisturiser
that gets rid
of wrinkles
WHICH THINGS MAKE
A REAL DIFFERENCE
TO OUR SKIN?
Well certainly, not smoking. I still cant
believe people smoke. I know many people
whove quit smoking and their skin has
vastly improved. I know people whove
stopped their terrible Diet Coke habit
and drink more water, and their skin has
improved. And Ive seen people take
in more vegetables through juices and
powders, and their skin has improved.
Its about what you put in your body, even
more than what skincare products youre
using on your face. Ive always said theres
no such thing as a moisturiser that gets rid
of wrinkles. But there are creams that make
your lines look better, and I like that. I dont
MY WORKOUTS
Exercise is incredibly important
to me. On the days when I dont
do it, I feel sluggish. I make
PHOTOGRAPHY: Ben Ritter, iStock
sure I walk 12,000 steps a day.
Walking is the greatest; it clears
your brain. Instead of doing
lunch with your friends, you
can go for a walk together.
MY DIET
My philosophy is to eat the
best-quality food I can find, and
to know which foods make me
feel good and which dont.
Many people feel proud of
themselves for not eating dairy.
Well, I dont panic over eating a
piece of cheese. Sometimes you
need a little bit of something
from the not perfect list. If Im
craving something sweet, I have
half a grapefruit with cinnamon
on it or a handful of blueberries.
This isnt something I learnt
overnight Ive had to train
myself not to eat the foods that
make me feel bad. Im
inquisitive about all the health
trends out there, and I try them
all. Apple cider vinegar actually
works for me I put a shot
of it in water before I eat.
like the way Botox makes people look. Im
very anti fillers too. Im saddened when I
turn the TV on and see actresses who have
no lines on their face around their mouths.
It looks weird. And if thats how it looks
now, how is it going to look in five years
when it starts to sag, and you get more
[filler] to reduce the sag? Its a slippery
slope. At some point, you have to say,
this is my face, and Im going to spend
more time on my body than my face. Im
going to exercise, moisturise and get
laser hair removal.
COULD YOU TELL US
YOUR TOP THREE
BEAUTY SUPERFOODS?
First, you have to drink enough water
and, honestly, I still struggle with this, but
it really makes a difference to your body,
brain and beauty. Your skin looks more
plump and fresh when youre hydrated.
Water also flushes out toxins, which
improves the appearance of your skin. My
three key foods are vegetables, protein and
healthy fats such as avocados, almonds,
and salmon, which is a great food as its a
Sometimes I walk and add runs;
other times I just walk up hills.
I also go to strength and
conditioning classes, using free
weights, resistance bands and
balls I even push sledges! I also
go to Soul Cycle (soul-cycle.com)
at least once a week.
celebrity interview
combination of protein and fats. Weve
always been schooled not to eat fats, but
you need them for great-looking skin. You
also need really good vitamins and you get
these from vegetables. I eat out a lot, so
I order as many vegetables as I can
steamed, with a nice olive oil on the side.
WHAT ARE YOUR BEST
AGE-PROOFING
SKINCARE TIPS?
Hydrate on the inside. I know I keep saying
it, but it really works. And on the outside,
layer moisturisers. I like to use a moisturiser
that really absorbs into the skin and is
hydrating, then I use one thats richer and
more balm-like that sits on the skin to
protect it. I also use a lot of virgin coconut
oil on my face and body. I slather it all over
it smells like the Carribean and feels good
too. I use an oil to take off my make-up at
night as it leaves a nice cushion.
DO YOU HAVE ANY ANTI-
AGEING MAKE-UP TIPS?
Moisturising is number one. Filling in
your brows is also essential as you lose
definition as you get older I brush up
some coloured powder into my brow,
putting on a little concealer and corrector.
Another great thing is to use a cream blush
that doesnt turn to powder it looks
smooth on your skin. And I wear glasses,
which is the best anti-ageing trick because
people dont see so many of the lines, and
when I dont wear much eye make-up, they
still give definition to my eyes.
SHOULD WE EXPERIMENT
MORE WITH OUR LOOK
AS WE GET OLDER?
Updating is the key. Experimenting
sometimes means following trends, which
doesnt always work. Updating means
maybe going to a great colourist and
getting some beautiful highlights under
your hair and around your face, to give a
bright lift to your face; rather than too many
highlights, which can make you look older.
There are no rules any more like, for
instance, that a woman needs to have
short hair as she gets older. As long as
youre getting good haircuts and regular
trims, longer hair can be very youthful.
WHAT ARE YOUR TOP
GYM-BEAUTY TIPS?
I dont have the patience for blow dries all
the time so, after a workout, I wash my hair,
put some smoothing styling product in it,
then put my hair in a very loose bun at the
back of my head. Later, I can take out
the bun and my hair looks great. n
Health & Fitness 67
 CONTENTS
p70 Fashion Step out in style with vibrant trainers and bold leggings
p77 Get the look Give your workouts the tropical treatment
WORDS: Mary Comber

68 Health & Fitness // healthandfitnessonline.co.uk

GYM STYLE
FIT FASHION ] COOL KIT ] STYLE ADVICE

WE LOVE...
Seafolly Active Caribbean Kool Active
Bralette, 58, Singlet Top, 47, Leggings,
64; cocobay.co.uk
Holidays call for a relaxed athleisure vibe and Seafolly
has nailed it with a new activewear line inspired by
Australias outdoor lifestyle. Designed to take you from
sand to sweat to sunsets, the collection of bras,
leggings and shorts is perfect for sunrise yoga
or an evening run along the beach. Made
from quick-dry fabrics, this technical
activewear will make you look
as cool as you feel.

Health & Fitness 69

This page
Seamless Bra, 40, SALT at
The Sports Edit; Time Out Pant,
109, Every Second Counts;
Swoosh Wristband, 6 for
pack of 2, Nike at JD Sports

Opposite
Hooded Jacket, 19.99, H&M;
On Point Tights, 69, Cool
As Crop Top, 39, both Gibson
Girl; Dri-FIT Tempo Running
Gloves, 18, Nike at JD Sports

FLATFORM: Trainers, 130, Carvela Kurt Geiger; Viola Leggings, 180, Monreal

SURE
FOOTED Add pizzaz to your workout with these glitzy
trainers and colourful leggings
 TRAINER BOOT: Trainers, 95, Puma at Schuh; WATERPROOF: Crossamphibian Swift Trainers,
Blue Damask Leggings, 78.37, Goldsheep 70, Salomon; Leggings, 22, USA Pro

RETRO: Trainers, 50, Converse at Schuh; TRAIL: Gel Sanoma Trainers, 70, Asics; Leggings, 22, USA Pro
Leggings, 73, Seafolly

PHOTOGRAPHER: Helen Marsden STYLIST: Kellie Daggett

PHOTOGRAPHER: Helen Marsden STYLIST: Kellie Daggett
From top
TRACK:
Cloud Flow Trainers,
120, On Running;
Prep Floral Leggings,
78.37, Goldsheep

PRINT:
Trainers, 85, Nike at
Schuh; Leggings, 25,
Marks & Spencer

INNOVATIVE:
Gemini 3 Trainers,
110, Under Armour;
Leggings, 127, Airfield

OPPOSITE
NEON:
996v2 Trainers, 80,
New Balance;
Luna High Waisted
Leggings, 112,
We Are Handsome
 x

Stockists
xxx xxx

Hair & Make-up Jo Clayton @ joclayton.com Model Gemita@ WManagement

CUSHIONING:
UltraBoost X Trainers,
129.95, Adidas;
Camo Tights, 32.95,
Adidas Stella Sport

OPPOSITE, clockwise
from left
CROSSFIT:
All Train Trainers 215,
95, Inov 8; Active
Print Surf Leggings,
45.99, ONeil

RUNNING:
Gel Kayano 23 Trainers,
145, Asics; Fuse X 7/8
Tights, 48, Asics

SECOND SKIN:
Studio Skin Trainers,
25, New Balance at The
Sports Edit; Zero Gravity
Crop Run Leggings, 80,
Sweaty Betty

SKATER:
Trainers, 52, Vans at
Schuh; Geometric Print
Leggings, 24.99,
SportFX
Stockists: Adidas adidas.co.uk Airfield airfield.at Asics asics.co.uk Carvela kurtgeiger.com Goldsheep goldsheepclothing.com
Inov 8 inov-8.com Marks & Spencer marksandspencer.com Monreal monreallondon.com New Balance newbalance.co.uk
On on-running.com ONeill oneill.com Salomon salomon.com Seafolly selfridges.com Schuh schuh.co.uk SportFX sportfx.com
Sweaty Betty sweatybetty.com The Sports Edit thesportsedit.com Under Armour underarmour.co.uk USA Pro usapro.co.uk
We Are Handsome wearehandsome.com

Model April @ W Model Management

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 fashion news
LUSH
LUGGAGE
Roxy Sugar It
Up Medium
Sports Duffle
Bag, 37;
roxy-uk.co.uk

I CAL
TROP
Kenza Reversible Workout Crop Vest, 45; Contour 7/8 leggings,
COMPILED BY: Joanna Ebsworth. MAIN IMAGE: Sweaty Betty

THIRST
QUENCHER
OVE
WE lisLh stainlesosld
Swell The
ty Resort Bottle in
c
This s ttle keeps Waikiki, 25;
e e l b o l f o r 24
st s coo uth amara.com
drink d the mo
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is w id e s .
cub
55; sweatybetty.com

fit ice

Get
THE LOOK FANCY FEET
Stance Flortex
Fusion Athletic
Socks, 13.65;
Look cool in exotic prints when the stance.com
temperature rises

LEAFY LEGGINGS
Sweaty Betty Urdhva Reversable
Leggings, 85; sweatybetty.com

FLORAL FANCY
Rivia Sports Tropical T-Back
Crop, 39; hipandhealthy.com

INNER ANIMAL
We Are Handsome Jag Crew
Tee, 74; fashercise.com

URBAN JUNGLE
Reebok CrossFit Hidden
Jungle Shorts, 39.95;
reebok.co.uk
 CONTENTS
p80 Spa Rebalance body and mind with a Chinese medicine-inspired ritual using oils,
herbs and poultices p82 Chill out From yoga to soul journeys, weve found the perfect
summer retreats p84 Super salads Eye-catching creations that are easy on the waistline

HAPPY
HOLIDAYS!
Many people report feeling uplifted after
going on a spiritual retreat, and now
theres scientific proof. Researchers at
Thomas Jefferson University in the US
measured the changes in the dopamine
and serotonin (happy hormones)
systems of the brain of Christian
participants before and after they visited
an Ignatian spiritual retreat for a week.
The reduction in serotonin and dopamine
binding (which can cause an increase in
these chemicals in the brain) that was
WORDS: Emma Lewis PHOTOGRAPHY: iStock

recorded post retreat was significant.

Time for some quiet contemplation?

78 Health & Fitness // healthandfitnessonline.co.uk

 YOU TIME
HEALTHY RECIPES ] SPA AND WELLBEING ] TRAVEL

Health & Fitness 79

 Spa time
The latest pampering places, products and treatments
SPA OF
THE MONTH
Natural Ockenden Manor,
spa Sussex
Theres something about
a traditional country hotel
that enhances that feeling of getting away
from it all, and even more so when theres
history attached. At Ockenden Manor in
Cuckfield, Sussex, that feeling goes a
step further, thanks to the thatched roof,
low-beamed ceilings, oak-panelled bar,
creaking floorboards and hardy antique
furniture that make you feel as if youve
stepped back in time. This charming manor
dates back to the 1500s and, though
nestling within nine acres of park and
woodland, is conveniently located on the
commuter train line from London.
THE ROOMS
Bedrooms in the main house also exude
the Elizabethan touch so, if you love
antiquities, youll enjoy the four-poster
beds, traditional dark-wood furniture and
plush, floral furnishings. However, if you
prefer a more modern look, stay in the spa
building for a lighter, contemporary feel.
All rooms are equipped with Wi-Fi and
mini Elemental Herbology beauty treats.
80 Health & Fitness // healthandfitnessonline.co.uk
THE SPA that nods to Traditional Chinese Medicine.
The industrial-style exterior of the spa is a Natural health and beauty has always been
surprising contrast to the main hotel, but at the core of Elemental Herbology (were
inside, the ambience is soft and friendly big fans of the products that are rich in
with wonderful holistic spa offerings. As beautiful, nutrient-rich botanical oils).
you enter, youre greeted by smiling staff The Rebalancing Ritual (185 for 120
who invite you to relax, have tea and catch minutes) is a signature treatment exclusive
'I particularly enjoyed the use of warm poultices packed with
spices, herbs and minerals, massaged around the body'
up on the weekend papers in the large, to Ockenden and a truly indulgent treat.
open lounge area overlooking the pool. Based on the principles of five Chinese
We tucked into a generous-sized elements (Wood, Fire, Earth, Water and
superfood salad of green lentils, avocado Metal) the aim is to create a balance of all
and roasted vegetables for lunch while
watching spa-goers relax and swim below.
The pool extends outdoors, where theres
a hot tub and loungers.
Theres a mezzanine level inside and out
with loungers and views of the pools, plus
a rooftop seating area that looks to the
South Downs. Back indoors, the glass-
walled mezzanine walkway takes you to
eight treatment rooms, plus a steam room
with forest-scene walls, and a sauna.
THE TREATMENTS
The spa treatments use British beauty
brand Elemental Herbology, with a menu

T RY T H I S . . .
Were impressed by the natural
ingredients and environmental
sensitivity of the bath and body,
skincare and home fragrance
products by British company
AromaWorks. All our collections are
sulphate free, petrochemical free,
mineral-oil free, nut free, gluten free,
animal-cruelty free, vegan friendly and
safe to use during pregnancy and for
the environment, they say. Its a
shame more companies dont
have the same values.
The Serenity Bath Oil (34.50 for
100ml; aroma-works.com) boasts
all-natural ingredients, including
lemongrass, neroli and geranium, plus
organic coconut oil and evening
primrose oil to free your
mind from the stresses of
the day before uplifting
your spirits and leaving
your body silky
smooth.
Pour a few drops
into the bath,
then lie back
Words: Emma Lewis
and enjoy; or give
it to a friend the
oil comes in a
lovely box.
the elements, taking into consideration
your skin type, environment, lifestyle
and the season. A questionnaire before
the treatment asks how youre feeling
emotionally, physically and mentally to help
determine which of the Chinese elements
best represent your current state. The
therapist will then select suitable oils and
products to work in harmony with this.
The ritual takes elements from both
eastern and western massage techniques
think flowing Swedish massage, stretches
to rebalance the bodys flow of energy and
a personalised facial. I particularly enjoyed
the use of warm poultices packed with
spices, herbs and minerals massaged
around the body to work deeper into the
muscles to relieve tension (these are then
yours to take home).
The treatment finishes with a cheeky
glass of sparkling wine (sourced locally
from Ridgeview Estate on the South
Downs) and handmade chocolates, which
I indulged in after a hydrating herbal tea
that brought me round while staring out to
rolling hills from the relaxation room. The
Words:Yanar Alkayat
spa menu is impressively long with seven
facials to choose from and countless
massage and body therapies, including a
muscle-relaxing Lava Shells Massage
IT WORKED FOR ME
H&Fs Editor Mary Comber tries
a Korean chanting class
What? Jung Shim Qi Class; from 80
for 10 classes.
Where? Jung Shim Wellness Centre,
London (jungshim.org)
Londons hectic Oxford Circus isn't
the place you expect to find inner calm
but, high above the bustle, lies the
Jung Shim Wellness Centre, an oasis of
serenity for stressed-out city dwellers.
Jung Shim meaning beautiful mind
is a Korean practice that recharges
body, mind and spirit through
chanting, meditation and movement.
Its all designed to aid the flow of qi
(or universal energy). Im here to try a
Qi class so we head through to the
Semtu, a room said to be filled with
highly charged qi. Facing a wall
adorned with a symbol of the third
eye, we bow three times (to the
universe, nature and family). The best
way to receive energy is to make
yourself humble and open, explains
principal practitioner Emilie Watson.
We begin with chanting. The
(108 for 60 minutes), Isopod Floatation
(49 for 60 minutes) and a Summertime
Skin Cooler (99 for 60 minutes).
THE FOOD
The Michelin-star restaurants sophisticated
menu is inspired by British and French
cuisine, with seasonal and locally sourced
ingredients. I enjoyed a delicately
presented risotto, farm venison and Loch
spa news
strange-sounding Korean chants have
specific vibrations to open your energy
system and clear mental chatter. Next,
comes a series of slow Tai Chi-like
moves which, at advanced levels, are
more like dance, designed to get the qi
circulating freely around your body.
So far, its all very soothing and, by
the time we get to the final meditation
stage, I find it easier to still my mind
than at the end of a yoga class. The
chanting enables your mind to quieten
and recharge, explains Emilie.
After a herbal tea in the friendly
lounge area, I leave with a sense
of harmony, tempted to return
to try the other Jung Shim classes
and treatments.
Duart Scottish salmon. You can dine in
the elegant drawing room overlooking
Cuckfield Park or in the atmospheric,
grand private dining room.
THE PRICE
Stays at Ockenden Manor Hotel & Spa are
from 199 per night, based on two sharing
a standard room, mid-week, on a B&B
basis; hshotels.co.uk.
Health & Fitness 81

T HE AU T H ENTI C
YO G A R ET R EAT
Where: The Malabar, Kendal, Cumbria,
England
When? September 21-24, 2017
Cant get to India for an authentic yoga
retreat? Look no further. Renowned yoga
teacher and founder of Yogacara Healing
Arts in Mumbai (yogacara.in), Radhika
Vachani is bringing her Living Yoga &
Meditation Retreat to the UK. A devoted
student of the late BSK Iyengar for more
than 12 years, Vachani is offering a varied
programme of yoga, meditation and
pranayama that throws new light on familiar
postures and will show you how to
incorporate simple practices into your daily
life to help reduce stress and bring new
meaning to your life.
In your free time you can enjoy walks
(including a unique barefoot walking
experience with a local shepherdess) on
the surrounding Lakeland fells and wild
swimming in silent pools and isolated
waterfalls. Back at The Malabar, a
converted 18th century Grade II-listed bank
barn, you can relax with a therapeutic
massage, before enjoying a monsoon
82 Health & Fitness // healthandfitnessonline.co.uk
CHILL
OUT
Calm your mind, relax your body and
recharge your batteries on these wellbeing
retreats in stunning locations
shower or soak in a boat bath in the
underfloor heated bathrooms. And when
its time to feed your body, Vachani has
teamed up with Malabar chefs to devise
a series of yogic meals created especially
for the retreat to nourish your mind, body
and spirit.
Price: The retreat starts from 650 and
includes all meals, drinks and snacks, and
yoga, pranayama and meditation sessions;
themalabar.co.uk.
Put a new slant on your
favourite yoga pose in the
Lake District
Go surfing in Sri Lanka
THE MINDFULNESS
RETREAT
Where: Eilean Shona House, Argyll and
Bute, Scotland
When? September 19-24, 2017
Where better to practise mindfulness than a
private island off the west coast of Scotland.
Leave your busy life behind and immerse
yourself in the wilderness of Eilean Shona for
a week of Living Mindfully and Connecting
with Nature in the company of writer Caspar
Walsh. Taking inspiration from the land, sky
and water, youll learn to live more fully in the
moment using walking meditations, creative
writing and personal exploration. Through
workshops, journaling and hiking across the
island, with time for personal reflection and
work on individual projects, Walsh will draw
on the transformative power of nature and
use mindfulness to help you discover how to
live a more creative and fulfilling life.
When not enjoying group discussions or
one-on-one tutoring, relax in Eilean Shona
House, a quirky former hunting lodge. Feast
on home-cooked vegetarian food, with the
option of local seafood and venison, join in
yoga and meditation sessions, brave the
loch for wild swimming or kayaking trips, or
 wellbeing retreats

snuggle up in front of the log fire.

Price: Five-night retreats start from 950pp
based on two people sharing, including full
board, teaching and transfers from the
mainland; shonaretreats.com.

T HE S U R F R E TR E AT
Where: Ahangama, Sri Lanka
When? All year round

Water babies will love Surf and Souls new

Sri Lankan retreat. Set amid the lush jungle
foliage of the south coast, sheltered beaches
give beginners a gentle introduction to the
sport while seasoned boarders will love the
reefs and wilder seas further offshore. Youll
enjoy five surfing classes and five sunset surf
sessions, a surf theory lesson and video
feedback session, seven yoga classes,
plus a guided SUP session or canoe ride
along the river. Back at your villa, which
overlooks the river, theres an indoor/
outdoor lounge, covered pavilion, sunken
swimming pool and yoga shala overlooking
the jungle. Whats not to love?
Price: From 2,075 for seven nights (two
adults and one child all participating in surf
and yoga activities); soulandsurf.com
T HE HEALT H R E TR E AT
Where: Capra Hotel, Saas-Fee,
Switzerland
When? From July 22, 2017
If you like your health retreats Alpine-style
but tinged with luxury, the Capra Hotel could
be for you. Peak Healths new eight-part
series of Precision Wellbeing retreats is set in
the idyllic Swiss Alps and includes week-
long stays on sleep, fertility, energy and
wellness for genetics. The signature Core
Peak Health programme evaluates your
hormonal, functional and metabolic profile,
then gives you the tools to make changes to
your lifestyle. Focusing on what the
organisers call the interrelation of the Life
Quadrant four key areas including physical
fitness, diet and nutrition, sleep quality and
mindfulness practice be prepared for a
total mind and body immersion, where youll
spend your days boosting heart health and
toning up with three training sessions a day.
Youll also enjoy two 60-minute spa
treatments, a sleep-improvement kit,
one-to-one sessions with wellness advisors
so you can integrate your experience into
your life once you return home.
The hotel boasts two Michelin stars and
youll enjoy breakfasts on the sunny terrace
WORDS: Eve Boggenpoel
Practise mindfulness
on a Scottish island Go on your inner journey
in New Zealand
pools, allowing you to lie back
and relax. Bliss!
Price: From 4,500CHF,
including a pre-retreat health,
nutrition and lifestyle
assessment, unlimited use of the
spa, and daily mindfulness and
wellbeing events; capra.ch.
THE S OUL
J O UR NEY
R E TR EAT
Where: Nadi Wellness
Centre, Queenstown, New
Zealand
When? September 20-24, 2017
Want to dive a little deeper? This retreat
invites you to find stillness by experiencing
your true nature. Recognise how your family
and culture have defined you, and discover
ways to recreate your story by dissolving
self-limiting beliefs and replacing them with
self-love, so you return to your life with your
inner eye open. The five-day Awaken ME Immerse your
retreat is packed with experiences to body and mind in
the Swiss Alps
support your inner journey, including an
intention-setting ceremony, daily sacred
walks in nature, Nia dance (awakening your organic food, prepared by some of New
spirit through dance movement exploration) Zealands top chefs at local cafes and
daily yoga and mindfulness sessions, plus an restaurants. If you need ideas on where to
hour-long massage and a treatment of your stay, the Sherwood Hotel has a retreat-like
choice (think chakra clearing, colour therapy, feel, with plenty of places to chill, including
hypnotherapy and nutrition). Youll receive a a tipi, and wonderful lakeside views.
reflective journal, and have plenty of Soulo Price: The five-day Awaken Me retreat

and evening meals in the award-winning
restaurant, while stunning views of the
mountains cant fail to lift your spirits. The
minimalist spa of wood, stone and slate
has steam rooms, saunas and plunge
time to reflect on your inner processes.
Its non-residential, but does include all
meals. Looking after your body is as much
part of the process as caring for your soul,
so youll eat real, mostly plant-based and
costs NZ$3,250, including three meals a
day, but excluding accommodation and
flights; souljourneys.co.nz. A standard
room at The Sherwood, costs from 94 per
night; sherwoodqueenstown.nz.

Health & Fitness 83

 J
P O M EG R A N ATE , M I N T
A N D CO R I A N D E R
D R ESS I N G
Makes 150ml, 34 calories per tbsp

1 tsp cumin seeds

2 tbsp olive oil This salad shows
1 tbsp pomegranate molasses how a dressing can
1 tbsp Dijon mustard transfer simple
tsp agave nectar or honey ingredients into
Juice of 1 lime and zest of something really
50g pomegranate seeds special.
5g each mint and coriander,
finely chopped
Salt and freshly ground black pepper

1. Toast the cumin seeds in a dry frying

pan for a couple of minutes.
2. Pound using a pestle and mortar and
grind to a rough powder.
3. Transfer to a bowl, add the remaining
ingredients and whisk together.
Season to taste.
4. Refrigerate until needed. It will keep
for up to a week.

84 Health & Fitness // healthandfitnessonline.co.uk

 recipes

SUPER
SALADS
Knock up irresistible
creations that are easy
on the eye and the
waistline

D
o you find that salads arent always your
top food choice? This book might just help
change your mind. A salad can be, quite
literally, anything you want it to be, says
Kathryn Bruton, author of exciting new recipe book
Skinny Salads (Kyle Cathy, 14.99). But how did
the food stylist and writer get so fired up about this
food genre? Its my love of all things naughty and
nice, coupled with my desire to be healthy, that
drives me to create recipes that allow me, and you,
to have it all, she says. And Brutons mission has
culminated in a recipe book thats packed with creative
and nutritious possibilities.
Creating low-calorie, healthy recipes is about using
the ingredients you love, even the most indulgent
ones, then playing around with the quantities and
balance, all while striving to create a dish that wont
make you feel youre missing out on something better,
says Bruton.
We like her philosophy! The salads are, impressively,
all less than 300 calories per portion even the ones
that include her delicious Blue cheese dressing, while
the mouthwatering Crispy duck and pomelo salad
clocks up a mere 157 calories. And, dont worry, you
wont feel short changed on taste.
WORDS: Emma Lewis
The book is split into several chapters, including
a Comfort Salads section. This might seem like an
oxymoron, but Bruton insists salads have a place on
colder days or when you crave something a bit more
filling, too. These are soulful salads, designed to
comfort and nourish, she says of recipes such as the
Thai green chicken curry salad. In her Classics section,
some well-known recipes are given a healthy
makeover (Purple kale and baby gem Caesar salad,
anyone?), while the Show-off chapter contains a
wealth of options that are perfect for when you have
guests (how about Brussels sprouts, feta, wild rice,
chestnuts and pomegranate salad?). Theres even a
Fruit Salads section, as Bruton believes fruit adds a
layer of beauty to salads that few other ingredients can
and makes ordinary salads outstanding. As well as
dessert options, there are plenty of savoury salads
that are given some extra oomph with a touch of
sweetness who could resist Roasted figs and goats
cheese with hazelnut and honeycomb, for example?
And we all know how a dressing can transform
humble ingredients into something much more
interesting. Turn to the Dressings, Condiments and
Pickles section for such delights as Toasted hazelnuts
in agave nectar. Hooray for salads!

Quick tip Your ingredients must be as fresh as possible: they are the star of the show, and tired, lifeless
ingredients will create the kind of salads you simply will not enjoy eating. Kathryn Bruton

CHI LLI -R OASTE D SW EET POTATO, CAULIFLOWER,

R O C KE T A N D R I COTTA
Serves: 2
Per serving: 286 calories, 27g
carbohydrate (of which 15g sugar),
8g protein, 7.5g fibre, 14g fat
(of which 3g saturated fat),
0.7g salt
coriander dressing (see When cool, toss with the rocket
facing page) 3 and half of the dressing and
50g ricotta or feta cheese, finish with the ricotta or feta cheese.
crumbled Serve the remaining dressing so
Salt and freshly ground black people can help themselves to more
pepper if they wish.

1 sweet potato (about 250g), cut Preheat the oven to 200C/gas

into 3cm cubes 1 mark 6. Line a large baking tray
1 medium cauliflower (about 750g), with foil.
broken into florets
2 tsp chilli flakes Toss the sweet potato and
5 thyme sprigs, leaves picked 2 cauliflower with the chilli flakes,
2 tbsp olive oil thyme and olive oil. Spread in an even
100g rocket layer on the baking tray, season
1 quantity Pomegranate, mint and generously and roast for 20 minutes.

Health & Fitness 85

 Crunchy
fennel, soft sweet
nectarine, peppery
watercress, fragrant
dill and creamy
goats cheese.
Yum!

F E N NEL AN D N E C TA R I N E W I TH BLACK QUINOA, WATERCRESS

AN D G OAT S C HE E SE
Serves: 4
Per serving: 226 calories, 19g
carbohydrate (of which 12g sugar), 10g
protein, 5g fibre, 12g fat (of which 5g
saturated fat), 0.4g salt
60g black quinoa
1 medium fennel bulb (about 250g), cut into
quarters
2 large ripe nectarines, sliced thinly
5 or 6 dill sprigs, fronds roughly chopped
50g watercress
1 tbsp extra virgin olive oil
Juice of 1 lemon
100g soft goats cheese
1 tsp honey
Salt and freshly ground black pepper
Place the quinoa in a saucepan and
1 cover with 140ml of water. Bring to the
boil and simmer, covered, for 15 minutes.
Allow to cool in the saucepan it will continue
cooking in the steam.
Use the thinnest slicer attachment on a
2 food processor, or a mandolin, to slice
the fennel. Place in a medium bowl along
with the nectarines, cooled quinoa, dill
and watercress.
Dress with the olive oil and the lemon
3 juice and season generously with salt
and freshly ground black pepper.
Serve with the goats cheese crumbled
4 over the top and with a drizzle of honey,

86 Health & Fitness // healthandfitnessonline.co.uk

 Want to spice
it up? The heat
from the chilli
makes the flavours
of each vegetable
sing.

A V ERY B EAU TI F UL CO LE SLAW
Serves: 4
Per serving: 143 calories, 13g carbohydrate
(of which 12.5g sugar), 6.5g protein, 8.5g
fibre, 5.5g fat (of which 1.5g saturated fat),
0.6g salt
2 medium carrots, peeled
small white cabbage (about 250g)
small red cabbage (about 250g)
100g kale
1 small fennel bulb (about 200g)
10g flat-leaf parsley, leaves picked and
roughly chopped
7 or 8 thyme sprigs, leaves picked and
finely chopped
For the dressing
150g natural yoghurt or silken tofu
Juice of lemon
Skinny Salads by Kathryn Bruton is published by Kyle books at
14.99. Photography by Laura Edwards.
1 tbsp cider vinegar
1 tbsp Dijon mustard
1 tbsp olive oil
1 heaped tsp English mustard
- tsp chilli flakes (optional)
Salt and freshly ground black pepper
Place the grater attachment on a food
1 processor and grate the carrots.
Remove and add the thinnest slicer
2 attachment and slice the white and red
cabbage, kale and fennel. Tip out into a large
bowl and add the herbs.
Mix all the dressing ingredients together,
3 season to taste, pour over the
vegetables and toss until thoroughly coated.
Taste for seasoning and serve.
KATHRYNS TOP
SALAD-PREP
TIPS
Your ingredients may look
clean, but you dont know
what their path to your kitchen
has been. Fill your sink with
ice-cold water and give
your leaves, herbs, fruit and
vegetables a good wash.
Invest in a salad spinner:
its hard to get leaves dry
once theyve been soaked in
water, and this genius piece of
equipment makes it effortless.
Never be tempted to dress
lettuce leaves that are wet
or your salad will be sad and
sloppy. Its best to dress your
salad just before serving.
If you want to save any
undressed salad or leftover
leaves, place them in a bowl
or Tupperware box, cover with
a few sheets of kitchen paper
and dampen with cold water.
To revive tired leaves, fill a
bowl with ice-cold water and
soak for a few minutes.

Health & Fitness 87

VOUCHER
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Valid: April, May 2017.
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HOW TO EN T E R

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up, get fitter, lose a few pounds for
your summer holiday or change some
unhealthy eating habits, No 1 Boot Camp can
help you achieve your goals.
We all know that getting into shape by
exercising and eating healthily can boost our
energy levels, help us sleep better, improve
our wellbeing and give us a great sense of
achievement. So whether youre new to
exercise or a gym enthusiast who wants to
see better results, dont put it off any longer.
W HAT TO EXP E C T
No 1 Boot Camp is an action-packed and
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instructors who can tailor workouts to any
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fitness and weight-loss goals and banish those One lucky reader is in with a
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Health & Fitness 89

 WORKOUT
PHOTOGRAPHY: iStock

90 Health & Fitness // healthandfitnessonline.co.uk

HANDBOOK
] 16 PAGES OF EXPERT ADVICE AND INSTRUCTION

INSIDE
92 Target zone
Condition your core.
94 Build an
outdoor body
Boost strength, muscle
and skill in part one of
our two-month plan.
100 Fit knowledge
A round up of the
latest fitness guides.
102 Move of
the month
Push-ups.
103 Kit test
Yoga cover-ups.
104 Run knowledge
Check out effective
recovery techniques.
106 Run expert
Training for an Olympic
distance triathlon.
107 Success story
I beat bulimia
and swam the
English Channel.

Health & Fitness 91

 TARGET
This month, expert trainer Jean-Claude Vacassin,
owner of W10 Performance Gyms, helps you get a well-
conditioned core to boost performance and prevent injury

ZONE
CORE

TOP TIP
Try to keep
your body in
a straight line
throughout the
movement.

1. STIR THE POT and keep your glutes tight so your back doesnt sag (A).
BENEFITS: Those who already have some good foundational Move your forearms in a circular fashion, maintaining
CUT OUT AND KEEP

strength and want to kick things up a notch should try this
as its one of the best moves to step up your planks and
maximise your core development.
Assume a plank position, resting your elbows on a stability
ball and keeping your body in a straight line. Brace your abs
a rock-solid position the entire time (B).
To make it easier, widen your stance. To make it more
challenging, move your feet closer together.
Repeat the desired reps on one side; then repeat the
circular motion in the other direction.

92 Health & Fitness // healthandfitnessonline.co.uk

 TRAINING ZONE

A B 2. HANGING KNEE RAISE

Benefits: The hanging knee raise is a core-
strengthening exercise that targets your lower
abs, hip flexors and lower back. It can add
variety to your ab workout while also taking
it to a more advanced level.
Grip the bar with your hands around shoulder-
width apart.
Once youre hanging with your feet slightly off
the floor and your arms straight (A), slowly pull
your knees up towards your chest, keeping your
legs together (B).
Pause for a second, then slowly lower your knees
back to the starting position.
Repeat for the desired reps. To get the most
benefit out of this exercise, do it as slowly as you
can and dont swing.

A B 3. LANDMINE ROTATIONS
Benefits: This explosive motion works your
whole body, targeting your core. Youll be
boosting your abs, lats, spinal erectors, hips,
glutes, legs and shoulder muscles.
Position a weights bar into a landmine (a metal
tube on a pivot system) or securely anchor it in a
corner. Load the bar to an appropriate weight.
Raise the bar from the floor, taking it to about
shoulder height with both hands. Make sure your
arms are extended in front of you. Adopt a wide
stance. This will be your starting position (A).
Keeping your shoulders and hips squared
PHOTOGRAPHY: Will Ireland MODEL: Jess @ WModelTRAINER: Daisy Ellen HAIR & MAKE-UP: Louise Heywood CLOTHING: Sports Bra, models own.

forwards, bring the weight across your body to

the right, then immediately back to the left to
complete one rep.
Continue rotating from side to side.

4. PALOF PRESS
A B Benefits: Your cores mainly a stabiliser, not a
Lilybod Holly Leggings, 59 (lilybod.com). New Balance 811v2Trainers, 65 (newbalance.co.uk)

primary mover and this move trains it in that way.

Adjust a cable or attach a band at chest level.
Grasp the handle/band with both hands and
stand to the side of the attachment point, feet
slightly wider than shoulder-width, a slight bend
in your knees and chest out. Pull the cable/band
towards your chest so theres tension in it (A).
Press the cable or band straight out in front
of your chest, resisting the sideways pull by
tightening your abdominal area (B).
Hold for five to seven seconds and slowly
release the cable/band back to your chest
thats one rep. Do 10 reps, then swap sides.

Personal trainer Jean-Claude Vacassin owns

W10 Performance gyms in London. He has advised
athletes, sports brands and film companies, as well
as working in nutrition, functional medicine and
rehabilitation. Visit w10performancegym.com.

Health & Fitness 93

 WORKOUT

BUILD AN
OUTDOOR
BODY
Want to shift your training outside? This two-part plan will
supercharge your fitness in just two months. First up, were
building strength, muscle and skill with do-anywhere exercises

S
mashing a sweat session
while soaking up the sunshine
theres nothing quite like an
al fresco workout. Its exciting,
time-effective and a great way to
tone up. But the payoffs dont
stop there. Research reveals that the real
benefits of a green workout lie in the way it
shapes your mind.
Touted in science circles as a fantastic form of
mental therapy, wild workouts have been found
to reduce blood pressure and increase
parasympathetic activity (the division of the
nervous system thats linked to a more relaxed
state). The net result, according to a review in
the journal Environmental Science & Technology,
is a greater feeling of self-esteem, enthusiasm,
pleasure and vitality, plus lower levels of
depression, tension and fatigue.
Exercising outside has a huge impact on
mental wellbeing, explains David Brown,
manager of outdoor gym, BaseFit Shoreditch
(base-fit.uk). It increases fitness levels, improves
mood and provides almost all of the daily vitamin
D requirement in just 30 minutes. Want to build
a better body to boot? Then you need a plan
that will boost your baseline fitness. Training
outdoors is a totally different animal compared
with indoor training. The fresh air seems to tire
you out quickly, leaving you working harder to
get things done, says Brown.
Enter the 60-day BaseFit Build An Outdoor
Body programme. This month is all about
preparing your body for phase two. Brown
has selected exercises that will test you, but
also provide you with ample recovery time
between sets, boosting your baseline fitness.
Even indoor girls will love it!

THE PLAN: BUILD A BASE

Follow this weekly plan for the next four weeks

MONDAY Workout 1
TUESDAY Workout 2
WEDNESAY Workout 1
THURSDAY Workout 2
CUT OUT AND KEEP

FRIDAY Workout 1
SATURDAY Workout 2
SUNDAY RECOVERY DAY Feel good?

Try gentle yoga or Pilates

94 Health & Fitness // healthandfitnessonline.co.uk

 WORKOUT

MEET THE
EXPERT
David Brown is manager at BaseFit
Shoreditch (base-fit.uk), London's
only dedicated outdoor-training
venue. Expect bootcamp, HIIT and
strength and conditioning classes
with expert instructors, focusing
on full-body movements
to reap results.

Health & Fitness 95

 WORKOUT

WORKOUT #1
Perform the following exercises in order, without resting
between moves. Take 60-90 seconds of rest between
rounds. Do four to eight rounds

A
A B C

8 X PUSH-UPS
Lie face-down on the floor, toes
tucked under, hands under your
shoulders, fingers pointing forwards,
palms down and shoulders slightly
wider than shoulder-width apart (A).
Engage your core and push your
chest off the floor until youre in a
high plank position (B). Bend your
elbows to lower your body back
down to the floor your chest
should be nearly touching the
ground; your elbows shouldnt flare
out. Pause and repeat.
10 X BURPEES
Squat down and put your hands on
the floor in front of you (A). Kick
your feet back and hold a plank
position (B). Lower yourself until
your chest and thighs are close
to the floor. Then jump your feet
back in towards your hands and
immediately leap up (C).

A B

10 X WALKING LUNGES 30-SECOND WALL SIT

Stand with your feet together and
your arms at your sides (A). Step
forwards with your right leg until
youre in a lunge position with your
front leg bent at a 90-degree angle
and your back knee nearly touching
the ground (B). Explode back up until
your back leg joins the front and then
step forwards with the left leg.
Begin with your back pressed up
against a flat wall (A). Squat down
until your legs are at a 90-degree
angle (B). Hold the squat position for
30 seconds, or as long as you can
handle, then stand back up.

96 Health & Fitness // healthandfitnessonline.co.uk

 WORKOUT

8 X SQUAT JUMPS
Start in a standing position with your
feet hip-width apart. Drop down into
a squat by bending your knees and
pressing through your heels (A).
Propel yourself into the air as high
as you can (B) and when you land,
immediately bend your knees back
into a squat position. Focus on lifting
yourself as high as you can on to the
balls of your feet before jumping to
target your calf muscles.

30-SECOND PLANK
Starting at the top of a push-up
position, bend your elbows and
lower yourself down until you can
shift your weight from your hands to
your forearms your body should
form a straight line, as above. Brace
your abs (imagine someones about
to punch you in the stomach),
squeeze your glutes and hold.

Health & Fitness 97

 WORKOUT

WORKOUT #2
Perform the following exercises in order, without resting
between moves. Take 60-90 seconds of rest between
rounds. Complete four to six rounds

A A A

B B B

50 X MOUNTAIN CLIMBERS 40 X BICYCLE CRUNCHES 30 X RUSSIAN TWISTS

Start in a high plank position, with
your hands on the ground slightly
wider than shoulder-width apart (A).
Hold your upper body in place and
pull your left leg forwards and under
your body (B). Extend your leg back
into plank position and repeat on
other side. Continue alternating
as fast as possible until youve
done 50 repetitions.
Lie flat on the floor with your hands
behind your ears. Raise your legs a
few inches off the floor and lift your
shoulders up. Use your abs to drive
your left elbow and right knee
towards each other (A). Keep your
left leg straight and off the ground.
Twist back to the centre then drive
your right elbow and left knee
towards each other (B). Keep your
right leg straight and off the ground.
Continue alternating sides as fast
as possible.
Sit on the floor with your knees bent
and toes pointing upwards. Extend
your arms fully, engage your
abdominals and move your upper
body back, so its at a 45-degree
angle to the floor. Engage your core
and lift your feet off the floor.
Keeping your focus on your hands
and spine straight, twist your torso
from right (A) to left (B). Return to the
start position. Thats one rep.

A B
WORDS: Sarah Ivory PHOTOGRAPHY: iStock LLUSTRATIONS: Jason Pickersgill

20 X BENCH DIPS 10 X LEG RAISES

Sit on the front edge of a park bench Lie on your back with your hands by
with your palms either side of your your sides, palms facing down, and
hips and fingers facing forwards. legs extended. Brace your core
Straighten your arms and shift your muscles to prevent your back from
hips forwards until theyre just in arching off the floor (A). Slowly raise
front of the bench (A). Extend your your legs to a 90-degree angle (B).
legs out in front and place your heels Hold the contraction at the top of the
on the floor. Bend your elbows to movement and then lower your legs
90 degrees to lower your hips to the start position. Dont let your
CUT OUT AND KEEP

towards the floor (B). Straighten feet touch the ground, and repeat.
your arms and repeat.

98 Health & Fitness // healthandfitnessonline.co.uk

WORKOUT

Health & Fitness 99

 FITNESS KNOWLEDGE
Fit to
READ
Inspire yourself into
action this summer
with the seasons best
fitness books
BEST FOR
>>A body MOT
Sorted: The Active Womens Guide to
Health by Dr Juliet McGrattan
(Greentree, 16.99)
Stay fit and well with this top-to-toe MOT
guide. From exercising with PMS to
recovering from injury, GP and runner Juliet
McGrattan offers a wealth of advice on how
to identify and manage common health
issues, and pinpoint the symptoms to look
for to help you decide if and when its time to
enlist medical help. With chapters covering
reproductive issues such as breast care,
menstrual cycle, pregnancy, new mums and
the menopause, and informative sections on
the skin, digestion, muscles and joints,
mental health, common illnesses and injuries,
this book is a valuable guide to looking after
your health. Its peppered with real case
studies of women whove overcome health
problems and continued to exercise, and
specialist opinions to help you keep moving.
100 Health & Fitness // healthandfitnessonline.co.uk
BEST FOR
>>Swimmers
The Mindful Art of Wild Swimming:
Reflections for Zen Seekers by
Tessa Wardley (Leaping Hare Press, 8.99)
Love wild swimming or curious about taking
the plunge? Turn your outdoor bathing into
an enriching meditation with this exploration
into the emotional benefits of swimming in
nature. When we master the art of
swimming, we discover the liberation that
comes with weightlessness and enter an
intensely private world where a meditative
state is easily achieved, says adventurer and
environmentalist Wardley. Swimming in wild
waters takes this experience to an even more
intense level where self discovery and
fulfilment reside. In sections including The
Solo Swim, Swimming with Friends and
Swimming Adventures, Wardley shares
anecdotes, alongside practical advice and
mindfulness exercises to help you reap the
benefits of this perfect summer activity.
BEST FOR
>>Rehabilitation
Pilates for Runners by Harri Angell
(Bloomsbury Sports, 16.99)
Are you struggling with a running injury
or wanting to strengthen your stride?
Pilates instructor and PT, Harri Angell,
has created a manual to help build and
rehabilitate a runners body. Thanks to
its strengthening powers, Pilates is the
perfect running partner. By improving
your core strength, it helps your body deal
with the impact of running while boosting
your co-ordination, efficiency and speed.
Angell takes you through all the key
moves then offers quick 10-minute
daily routines, post-run stretches and
tailored exercises for specific injuries.
Read useful case studies and learn
how to harness the Pilates principles
of breathing, concentration and relaxation
to boost your endurance and beat
post-race nerves.
 FITNESS KNOWLEDGE

BEST FOR
>>Runners
Run Better by Jean-Franois Harvey
(Greystone, 16.99)

Tired of doing the same old calf stretches to help release tired
muscles? Athlete, running coach and renowned osteopath,
Harvey applies the latest advances in science to running, showing
how by focusing on the quality of your movements you can gain
better understanding of, and performance in, running. As well
as highlighting common postural mistakes, including a tense
body, poor arm or leg movement and the angle of your torso as
you run, he offers 90 running-specific exercises and technical drills
to build strength, enhance flexibility, increase mobility and improve
breathing. Also included are tips for recovery, training programmes
from 5K to marathon (with advice on how to build your own training
schedule) injury prevention and more. On your marks

BEST FOR
>>Girl power
Strong is the New Pretty by Kate T. Parker (Workman, 11.99)

Being mentally strong is 10 times harder than being physically

strong. Mental stamina does not come from the muscles or
from training. It comes from the heart and from the mind.
Calling on my heart is far more difficult than calling on my
muscles. Wise words from Catherine, aged 12. Just one
voice among the 175 girls and young women whose
stunning portraits and innocent words make up this
empowering anthology by professional photographer and mum
Kate Parker. Girls being fearless, wild, silly or stubborn, girls
whose faces are smeared with dirt or lit up with joy, this book is
powerful medicine for young women too often limited by
stereotypical role models that prioritise appearance and
acquiescence. Out of the mouths of babes

BEST FOR
>>Adrenaline junkies
Go! An Inspirational Guide to Getting Outside and
Challenging Yourself by Tobias Mews (Aurum Press, 16.99)

Bored with the gym? #GoRaceItYourself says adventure athlete

WORDS: Mary Comber, Eve Boggenpoel PHOTOGRAPHY: iStock

Tobias Mews. This former British Army captain has tackled many of
the worlds toughest races, from iron-distance triathlons to
endurance mountain bike races. Now hes here to inject adventure
into your life with this inspiring, energy packed guide to getting
outside and challenging your limits. Divided into three parts:
Midweek Madness (adventures for daily life), Wacky Weekends
(getaway challenges) and Long-term Burners (bucket list ideas), the
book is crammed with brilliant ideas, all accompanied with kit list,
rules and timings. How about creating an urban triathlon on your
doorstep? Seeing how far you can get in the 16 hours between
your daily 9-5? A running trip between your local town and its twin,
or cycling around the edges of countries and states? One things
for sure youll never have a dull workout moment again!

Health & Fitness 101

 MOVE OF THE MONTH

PUSH YOURSELF
This classic gym move is still a great full-body exercise to include in your routine

2
A

1. HEAD 3
Look slightly ahead to help
keep your body straight.

2. CORE
Squeeze your glutes and abs

WORDS: Jean-Claude Vacassin PHOTOGRAPHY: Will Ireland MODEL: Jess @ W Model Management HAIR & MAKE-UP: Louise Heywood
so your back doesnt sag.
1
3. HANDS
Place your hands slightly
wider than shoulder-width.

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

PUSH-UP reach a full plank, with straight arms (A).

The push-up is a power move that trains several muscle Looking slightly ahead (instead of down), lower yourself so
groups at the same time. It strengthens the shoulders, your chin, chest and hips touch the floor (B).
triceps, pectoral muscles and even the abdomen and core. Drive your palms into the floor, moving your torso up to
You dont need any equipment, so you can do it anywhere. extend your arms.

HOW TO DO IT
Lie on the floor with your legs extended and your hands
AND KEEP

under your shoulders. Personal trainer Jean-Claude Vacassin owns

OUTKEEP

W10 Performance gyms in London. He advises

Curl your toes under the balls of your feet so they point
athletes, sports brands and film companies,
CUTAND

towards your head. as well as working in nutrition, functional medicine

CUT OUT

Using your arms, raise yourself off the ground until you and rehabilitation. Visit w10performancegym.com.

102 Health & Fitness // healthandfitnessonline.co.uk


FINSBURY SWEATSHIRT
70; sweatybetty.com
When the suns hiding behind a veil of
cloud, this is the cover-up youll want to
reach for. The bright, peachy coral instantly
lifted my mood. The boxy shape is softened
by a higher cut at the front and a lower,
curved back, and I really liked the zip detail,
which gives the piece an edgy feel. And its
practical, too. Open up the zips if youre
pre-menstrual, feeling bloated or simply
want more space around your hips as you
sit in meditation. Although its made from
cotton and elastane, the inside wasnt as
soft as I expected, having a slightly rough
feel. Available in Lipstick Red (pictured) and
Greenalert (neon lime green).
ST YL E
CO MFORT
PR AC TICA LITY
NIRVANA SLOGAN
SWEAT TOP
54; manukalife.com
Made with Manuka Lifes new French
viscose fabric, this beautifully soft,
medium-weight top took me to and from
class feeling as if I was being hugged.
I tested the style in plain grey but, visually,
I think it works better with the slogan, Find
Your Balance. Not just a helpful reminder to
stay centred in your life as well as on your
mat, the white lettering lifts the otherwise
large expanse of plain colour, and the
positioning of the words has a pleasing
harmony. I loved the cosy feel of this soft
and feminine top its already a favourite!
ST YL E STYL E
CO MFORT COM FORT
PR AC TICA LITY P R AC T I C A L I TY
KIT TEST
ON TEST
YOGA
COVER-UPS
BAMBOO GATHERED
SEAMLESS JACKET
69; noballs.co.uk
H&F writer Eve Another super-soft bamboo cover-up, this
Boggenpoel finds ways to lightweight jacket has gathered panels
interspersed between more structured
keep warm after yoga class segments. I hardly felt I was wearing it, and
it stretched with my body, making it a great
option for slower yoga classes. The sleeves
are quite long, though, so push them up
your arms otherwise youll slip on your
wrists in downward dog. Its a long-length
jacket, too (Im 54 and it reaches beneath
my bottom) but you can ruche it up to
wear it slightly shorter, although, either way,
when you sit the zip puckers up. Available
in Pine, Black and Shadow (pictured).
STY L E
CO MFO RT
P R AC TI C A L I TY
SCARF
69; asquithlondon.com
I love this scarf! Its super soft and cosy,
and large enough to be worn in a myriad of
ways, including as a blanket for savasana!
Made from 95 per cent sustainable,
fast-growing bamboo, it has great eco
credentials, while the five per cent elastane
content means it has a four-way stretch so
keeps it shape. The breathable fabric helps
regulate body temperature and, worn
looped once around my neck (as in the
image), it was weighty enough to keep me BAMBOO PULLOVER
snug on my way to an early morning class, HOODIE
and when the temperatures a little warmer, 65; carrotbananapeach.com
I let it slip over my shoulders and wear it as Bamboo is the ideal fitness fabric
shawl over a yoga tee. I fold it in half breathable, moisture-wicking, anti-
lengthways and drape around me for extra bacterial, anti-fungal and anti-static; and
warmth when meditating, but after an combined with organic cotton and spandex
energetic class, you can wrap a single layer in this hoodie, its soft and cosy. The
around you. The subtle colouring ivory contrasting mesh inner hem cleverly keeps
and pale grey is clever, too; it feels as if the top in place when youre doing twists
youre wearing a soft ying/yang symbol. If and inversions (or even hailing a cab), and
you use it as a single-layer shawl, have the there are gentle gathers on the elbow for
ivory closest to your face as its uplifting ease of movement plus two generous
and energizing, while the grey base feels pockets. Its a snug fit, so go up a size if
gently grounding. Its so versatile, it would you prefer something more roomy. Comes
have to be my desert island yoga cover-up! in Blackberry, Grape and Butter (pictured).
STY L E
CO MFO RT
P R AC TI C A L I TY
Health & Fitness 103
 RUNKNOWLEDGE
BOUNCE
BACK
FAST!
Do you struggle to take a
rest from running? The
latest recovery activities
will help to recharge and
rebuild your body
T
he key to running well
may be to run
consistently. But refusing
to take time out for rest?
Thats a different story. The
minutes, hours and days you spend
away from running allow your body to
recover. Rest enables your muscles and
endocrine and immune systems to
regenerate. It reduces fatigue, boosts
your bodys adaptation to exercise and
lowers the risk of injury. Still, its not
unusual to finish a race (often a
marathon) and feel so elated that you
immediately start training for the next
one. Stop right there. Rest days dont
have to be dull and sluggish. In fact,
research in the Journal of Science and
Medicine in Sport suggests that active
recovery (light, non-running exercise) is
more effective than complete rest. Plus,
a break from running will help to improve
your long-term jogging fitness. Try these
new-age hacks to help your body get
over a tough run.
104 Health & Fitness // healthandfitnessonline.co.uk
GOOD VIBRATIONS
FACT: you dont need to book in with
a masseuse to get a sports massage.
Power Plates aka the vibrating
platforms that sit in the corner of your
gym can be used to relieve muscle
aches and pains after a tough run.
While many fitbies will use the Power
Plate as part of an exercise routine,
you can use it to aid recovery. Heres
how it works: the vibrations boost
nutrient and oxygen-rich blood to
worked muscles, helping to flush out
waste products.
Need proof? Researchers from the
Loma Linda University in America
found that exercisers who massaged
tired arms on a Power Plate set to a
high level recovered significantly
better than those who didnt massage
or who used the plate on a low
setting. Steve Powell, director of
education at Performance Health
Systems, recommends the following
moves for runners.
PIRIFORMIS
ROLLER
Sit on a foam roller on a
Power Plate and cross
your right leg over your
left then reach back to
place your right hand
on the floor. Slowly roll
back and forth on the
roller, using your arm
and legs to control the
movement. Repeat on
your left side.
CALF MASSAGE
Lie on your back on the floor with
the backs of your calves resting
on the Power Plate. Massage for
60 seconds on each side on a
setting of 30-40Hz, low or high.
 RUNKNOWLEDGE

IN SUSPENSE
Yoga is often touted as a great recovery
activity for runners as it addresses
structural imbalances by strengthening
weak muscles and lengthening tight
muscles. But TRX training and yoga? Now,
thats a winning combination.
The TRX is particularly good for runners
because it will help build strength in your
legs while working your whole body in
INSTANT several planes of movement. This

RECOVERY
counteracts the repetitive forward running
motion that can cause muscle imbalances
Need immediate relief? These and injuries, says Matt Gleed, TRX senior
handy products can help ease master trainer. The yoga-style exercises
post-run pain below will also lengthen as well as
strengthen your muscles, giving you
Inner Me Epsom Bath freedom of movement. This encourages
Salts (8; innerme.co.uk) greater flexibility, especially in common
are rich in magnesium tight spots for runners.
and sulphate, which will TRX DANCER
help to remove toxins Stretches the hip
from your body and ease flexor and quadriceps
achy muscles. WALK ON muscles.
In the days following a big race, sideline Start in a low lunge
CEP Recovery Pro running for walking. A gentle walk will not position with the
Tights (119.99; only boost blood flow around your body, straps set at mid
cepsports.co.uk) boast which aids recovery, it will also appeal to length. Face away from your anchor point,
medi compression, which runners who love to spend time outdoors. place one foot into the foot cradle and
increases blood flow to The catch? If youre recovering from a long keep your other foot on the floor. Adjust
sore muscles. run, such as a marathon, your feet are likely your hips so that they face forwards. If
to be tired. Its not just quadricep and calf possible, bend your back knee and reach
BetterYou Magnesium muscles that become fatigued the tiny the same hand back to grab either the
Oil Recovery Spray muscles and soft tissue in your feet tire too. straps or the handle.
(12.20; betteryou.com) But, wearing a supportive pair of sandals
combines muscle- could improve your alignment, reducing TRX WARRIOR II
relaxing magnesium with stress on your shins, knees and hips. As Strengthens and
black pepper and lemon soon as you finish the race, take off your stretches your legs.
oils to speed up recovery. shoes and cool your feet down. When The TRX adds
walking, change into a pair of low impact stability.
Deep Heat Muscle shoes, such as OOFOS flip-flops (oofos. Stand beneath your
Massage Roll-On co.uk), which absorb 37 per cent more anchor point with one
Lotion (4.99; boots. shock than traditional running shoes and hand on each handle. Step forwards into a
com) targets trouble have great support for your arches, says lunge position and then turn your back foot
zones to release muscle Troy Bradley, Functional Osteopath and out to 90 degrees. Press down into the
tension in an instant. Movement Specialist at 3DFC (3dfc.co.uk) handles to engage your shoulder blades.
in Brighton. The result? Youll feel refreshed Turn your head so youre looking over your
on your next run. Winner. front fingertips.

PUT YOUR FEET UP!

Want a total rest from activity? Try these non-exercise recovery methods from Fitness First PT Simon Cowen
WORDS: Sarah Ivory PHOTOGRAPHY: iStock

FROSTY BATH SUPER SLEEP POST-RACE

Fill the bath with During a marathon, NUTRITION
ice and cold water your bodys muscles As soon as you cross
and submerge your and joints experience the finish line, its
lower body for 15 wear and tear. Getting important to refuel your
minutes. The cold water will help a good nights rest will help speed up body. Opt for energy gels, energy
to ease sore muscles and increase the recovery process aim for seven drinks or carbohydrate-dense fruit
recovery time. to eight hours of sleep each night. such as bananas.

Health & Fitness 105

RUNNING Q&A
Practise your
brick sessions so
your legs are used
to the transitions
of a triathlon.
RUNNING
EXPERT
H&F running coach Sam Murphy
answers your training questions
Q
What sort of run training
should I do before my first
Olympic-distance triathlon?
A
For an experienced runner,
10km may not seem like a
huge challenge, but tag it on to the
end of a 1,500m swim and a 40km
bike ride and its a different picture.
For the first few strides, you may feel
as if your legs dont belong to you
at all, and once you start to feel as if
they do, you may be wishing they
didnt! Australian researchers found
that the energy cost of running
within a triathlon is higher than that
of running without a prior bike ride
and muscle-usage patterns differ,
too. The concrete legs sensation
is partly a result of the general
fatigue resulting from 90-120
minutes on the move, but mostly
because of the transition between
two very different actions: cycling
and running. This is often referred to
as running off the bike.
In cycling, the muscle action is
mostly concentric, which means
muscles shorten as they contract to
push and pull the pedals round. In
running, theres a lot more eccentric
lengthening muscle action to
control the bodys landing. Going
106 Health & Fitness // healthandfitnessonline.co.uk
from one to the other can cause
havoc with your already-fatiguing
neuromuscular system.
The absolute key thing is to
practise the transition in training by
performing a regular brick session
(a session that links up two of the
triathlon disciplines). Better than
cycling 40km, then running 10km
is a session in which you repeat the
transition several times: for example,
10 minutes of cycling followed by
five minutes of running, three times.
Then you get to experience the
sensation three times instead of one
and grow more familiar with it. To
begin with, dont worry about pace
but, once youve practised it a few
times, start to increase towards your
goal race pace in both disciplines.
(You could do this session with an
indoor bike and treadmill if its
logistically easier.)
In the race itself, as you near the
end of the bike leg, increase your
cadence (rpm) to let your legs spin
a little. If its safe to do so, stand
up from the saddle a few times to
remind your feet that theyll soon be
supporting your weight again. Once
you begin to run, keep your stride
short and quick while your muscles
adapt to the new action. Good luck!
NEW KIT
BROOKS JUNO SPORTS BRA
50; brooksrunning.com
The new version of Brooks
popular Juno bra boasts
better ventilation in the key
sweat zones and its now
easier to get on and off.
Runners will appreciate the
compressive support that
beats the bounce.
HOKA ONE ONE HUPANA
85; hokaoneone.eu
Lightweight but with an
extra-thick midsole, these
trainers have the Hoka
trademark. However, unlike
previous models, the Hupana
boasts Hokas first super-stylish
knitted upper as well.
ADIDAS GRAPHIC SHORTS
(17.95; adidas.co.uk)
Unleash your inner beast in
these blue animal-print
shorts. Sweat-wicking and
light, theyre perfect for
those hot summer runs.
PHOTOGRAPHY: iStock. Additional words: Sarah Ivory
THE ROYAL WINDSOR
TRIATHLON
Sunday June 18
ONE
Dust off your triathlon trainers for
this iconic event at Windsor Castle.
TO
Cycle around grounds that boast
over 900 years of royal history,
RUN
running from the gates of the castle
into the park. Spaces are filling up
fast at humanrace.co.uk.
 READER SUCCESS

I beat bulimia and swam

the English Channel!
Alimpiada Cassidy, 38, rethought her relationship
with food as she caught the bug for endurance events

I
ve always been fit. When I was three, my dad,
whos a military man, dropped me into a 4m-deep
swimming pool, and said: If you want to live, you
have to swim! So I swam the length of the 25m
pool! Ive always enjoyed sport. I was involved in
swimming competitions from the age of seven upwards, and did
everything from cross-country skiing to running and volleyball
Id do about eight different sports activities in a day, writing
out a timetable and planning what Id do. My parents never
got involved they just thought I was a little bit mad!

THE BIG SWIM

I grew up in Russia, but my first big sporting challenge
came when I moved to the UK. I wanted to swim the
English Channel. I was living in London, so I trained in the
Serpentine lake and did lots of weights and running to get
strong. I knew it was going to take more than 13 hours, so I
trained for six to eight hours most days. When I completed the
swim and walked onto that beach in France, I was the happiest
Ive ever been. Everything was wobbly my legs, my arms,
my stomach but Id done it!
WORDS: Eve Boggenpoel PHOTOGRAPHY: Danny Bird HAIR & MAKE-UP: Louise Heywood at Joy Goodman Alimpiada Cassidy is taking part in Revolve24,

Swimming the Channel helped me overcome bulimia. I used to

think I was fat, despite only being a size six, but because of the
training, I began to see food as fuel. I thought, I want to swim
the Channel. I dont care how I look! I had to put on lots of fat to
a unique, closed-circuit, 24-hour endurance event taking place at Brands Hatch, Kent, September 16-17, 2017.To take part, visit revolve24.com.

keep myself warm for the crossing, going from a size six to a size
12, but I didnt see myself as big; I just felt really, really strong.
After the challenge, I lost some of the weight Id put on, but I
didnt ago back to having bulimia; I was happy in myself.
Then in 2013, I ran an ice marathon on Lake Baikal in Siberia, TOP TIP
the deepest lake in the world. It was the most wonderful running Anything is possible
experience the beauty of the area is just phenomenal. It was you just have to
believe in yourself. You
really scary running on ice, though. Sometimes the ice would
shouldnt be scared of
suddenly crack and make a really loud noise like a gunshot! I just failing youll only
kept running as fast as I could! I was running like an ostrich fail if you dont try.
lifting my knees really high, sticking my head out and shouting,
Its cracking, its cracking, but nobody could hear me as we
were all spread out. I was so happy when I was back on solid
ground I felt like I needed a whisky, but I dont normally drink!

A NEW CHALLENGE
After that I did Revolve24, a cycling race around Brands Hatch,
where you cycle as many laps as you want in 24 hours. Id only
heard about the event a week before, and wondered how you
could cycle for 24 hours. But I decided to enter and see what I
could do. I cycled 300 miles in 18.5 hours and stopped for 5.5
hours (to eat, sleep, charge my lights and go to the loo). I only
slept for 35 minutes, but I loved it. And I won! I was the first
female and fifth overall. Im not a very fast cyclist, but Im a good
endurance athlete. I want to improve my performance this year.
Keep challenging yourself it will give you joy in your life, and the
point of our life is to be happy and have fun.

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loving my body

WERE TALKING TO...

Anna Woolhouse
The new face of Sky Sports Boxing, 33,
reveals how she copes with her hectic job

1. HAS SPORT AND

FITNESS ALWAYS
BEEN A PART OF
YOUR LIFE?
Absolutely. I danced ballet, tap,
modern, and acro (dance with

WORDS: Joanna Ebsworth PHOTOGRAPHY: iStock.

acrobatic elements) six days a week
from the age of three until I was 24,
and took part in sports at school.
Ive never been someone who could
sit still! I havent danced properly
for three years, but dance training
never leaves you. Whether Im in a
barre, yoga or boxing class, I find
my skills transfer over, especially
with the footwork in boxing. Id love
to get in the ring, but I dont think
my bosses would like that! 4. HOW DO YOU STAY
ENERGISED?
Coffee. I always say Im sponsored by coffee! Plus, I
2. HOW DO YOU always drink lots of water and carry healthy snacks in
UNWIND AWAY my bag. Good nutrition is massively important to me,
FROM WORK? not just for aesthetics, but also because I like to take
I train. I find focusing on the task in care of myself. Lunch and dinner vary as Im often on
hand whether its running, going the go, but breakfast is normally rye bread with
to a HIIT class or hitting the pads avocado and poached eggs. I love it apart from the
switches off my mind. I try to work out health benefits because Ive finally mastered how
four to five times a week, and massively to cook proper poached eggs in a proper pan!
enjoy being a part of the community
at my local gym, but I have to
adapt with all my travel. Im
working on my strength
training right now, which
isnt something I love,
but a necessary evil to build
some lean muscle.

3. DO YOU GET
TIME TO PAMPER
YOURSELF?
Im not really that kind of person.
I love a bath, and Ill get my hair or
nails done occasionally, but thats it.
Im lucky to have someone to do my
hair and make-up before every show,
but after a day of wearing a full face
of make-up, I cant wait to take it
all off and let my skin breathe. I love
using Caudalie skincare products,
especially its Beauty Elixir mist (12
for 30ml; uk.caudalie.com), to refresh
my skin during and after filming.
5. WHAT DO YOU LOVE
ABOUT YOUR JOB?
Boxing is like no other sport and is so
unpredictable. Within twelve rounds, a fight
can go the distance or be over in seconds,
unlike many other sports, where matches are
a fixed length. I attend the press conference
on the Thursday, the weigh-in on the Friday,
then the big fight itself on the Saturday and
its great fun. The passion, incredible fitness
and physicality of the boxers is so inspiring.
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