Health - And.fitness - Uk2012 09

Y, LOVE YOUR BODY, LOVE YOUR LIFE
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September 2012 // 3.60
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Look
IN SHAPE
ARE YOU A YO-YO EXERCISER?
HE ALTH ALERT
GET BACK
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BEAT THE HABIT FOR GOOD
WHY YOU NEED TO GO ORGANIC..

And how to do it on a budget
Slim you!
8 SURPRISING WAYS TO LOSE WEIGHT
STRESS PROOF YOUR JOB
and reclaim your life!
PLUS PREGNANCY FITNESS GUIDE | THE BETTER SEX WORKOUT
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Contents
September 2012
17 18 20 22
SHAPE up
Fitness news Train better with a cyber partner. ner. Stop-start fitness How consistent are you? ? Fitness expert Perfect pregnancy workout plan. 10-minute tone-up Moves to boost your sex life.
EAT smart
27 28 30 32 34 36
Food news Encourage your children to cook. k. Fit nutrition Fuel your workouts the natural way. Recipe revamp Traditional Italian panzanella. la. Food expert Fat-burning foods for a leaner figure. Diet diary Sprinter Marilyn Okoros Olympic diet. Weight loss New solution for portion control. ol.
41 42 44 47 49 50
HEALTHY you
Health news Reduce anxiety to boost brain power. n Pearly whites Maintain great oral health at home. Health expert Beat the stress of noisy neighbours. ghbours. Psychology Do you understand your father? r? Beauty news Natural, honey-enriched skin treats. Beauty Get youthful skin with natures anti-agers.
On this months cover

Page 108
ELLES BODY SECRETS DIRECT FROM HER FITNESS GURU
55
Page 82 Page 50
TRY A DIFFERENT APPROACH TO WEIGHT LOSS
68
Page 72 Page 18 Page 62
Page 68 Page 32
100
SAVOURY SUPERFOOD DISHES
Health & Fitness 3
Photography: Ian Derry. Model: Shaundra @ MOT. Hair and make-up: Jen Fechter @ Era Management. Clothing: Sweaty Betty Trikonasana Yoga Bra, 33; Sweaty Betty Cybele Lattice Bikram Short, 45 (sweatybetty.co.uk).
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FEATURES
72
HAVE YOU GOT HAVE YOU GOT DESK RAGE? DESK RAGE? AGE?
Get the top diet, fitness and beauty secrets from A-listers insider contacts. 62 Go, go organic! Boost your nutrition and be kind to your body, your wallet and the environment with our budgetfriendly guide to going organic. 68 8 surprising ways to stay slim Try a new approach to weight loss with these innovative diet strategies. the 72 Is your job making you ill? We investigate extreme work stress and investig how to avoid its damaging impact on it your mental and physical health. p 78 A winning co combination Get stronger, leaner and more Ge lean confident with the celeb co wi favourite, Mixed fa martial arts. ma
55 The celebrity little black book
GYM style YOU time
84 Fashion Relax in comfort and style 91 Fashion news Workout in skinin the latest luxury loungewear. friendly bamboo performance wear.
94 Spa Experience a luxurious escape 96 Travel A cycling adventure around 100 Recipes Get creative in the kitchen
with delicious superfood recipes. Italys stunning Lake Garda. in the heart of London.
84
UNWIND IN STYLISH COMFORT CO
Editors letter About you Letters, the latest reader poll and more. 10 Hot topic Are we in the grip of a body-confidence crisis? 13 Hot kit Great value, commuterfriendly folding bike. 124 H&F offers Great discounts on organic sunscreen, sportswear and a spa break. 130 Were talking to British pop songstress and fitness fan, Natasha Bedingfield.
REGULARS
6 8
62
STOCK UP ON BUDGET-FRIENDLY ORGANIC PRODUCE
Subscribe this month and receive your m free Green People Nurture Body Lotion. Free from parabens and artificial ingredients, the natural citrus formula will soothe chapped hands and thirsty skin. Youll also receive your first five issues of H&F for just 5! See page 52
SUBS OFFER! OFFE
18 pages of expert advice, instruction and top tips

106 Leg work Carve out killer calves. 108 15-minute fix Get into calorie-busting mode with one of our quick circuits. 114 Success story Im on challenge number eight of 12 in 2012. 115 Kit test Get ahead of the pack with the newest and best cycling kit. 116 Fit knowledge Improve your bodys natural strength with barefoot exercise. 118 Matt Roberts masterclass Tone your tummy and improve your core strength with Matts top tips. 119 Move of the month Calm body and mind with the shoulder stand. 120 Running expert Get more from your running by doing less, with our expert guide to high-intensity interval training. 123 My workout International hockey forward, Hannah MacLeod, reveals her strict training regime.
4 Health & Fitness // healthandtnessonline.co.uk
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welcome
id you exercise like crazy to shape up for summer, only to fall off the wagon over the holidays? Here at H&F, were in favour of a bit of holiday lazing. But, if your weight and fitness always fluctuate wildly with the seasons (bikini, little black dress), its time to make a change! Read Are you a yo-yo exerciser? (page 18) to discover how to escape the binge-exercise trap and stay in shape for good. To help kick-start your fitness, weve got three speedy, calorieguzzling workouts to give you maximum results in minimum time. Turn to Fitter in 15 minutes (page 108). And lose any excess holiday pounds with the clever weight-loss tricks in 8 surprising ways to stay slim (page 68). No calorie counting required! If youve resolved to start eating more healthily, one of the first things you should consider doing is switching to organic. More research than ever suggests organic produce is higher in nutrients, as well as lower in pesticides. Cant afford to make the switch? Yes you can! Read Go, go organic (page 62) for our budget-friendly guide to making the change. Happy shopping!
letter
Editors
Dennis Publishing Ltd, 30 Cleveland Street, London W1T 4JD Tel: 020 7907 6000 Fax: 020 7907 6516 healthandfitnessonline.co.uk Subscriptions prices: UK 29.99, Europe 55, Rest of the World 98 Subscriptions enquiries: 0844 499 1763; Overseas: +44 1795 592895 Email: healthandfitness@servicehelpline.co.uk Online subscriber service: Change your address, renew your subscription or report problems at subsinfo.co.uk EDITORIAL EDITOR MARY COMBER, mary_comber@dennis.co.uk ACTING CHIEF SUB-EDITOR EVE BOGGENPOEL, eve_boggenpoel@dennis.co.uk FITNESS EDITOR LUCY MILLER, lucy_miller@dennis.co.uk STAFF WRITER SIAN LEWIS, sian_lewis@dennis.co.uk ART EDITOR CLAIRE PUNTER, claire_punter@dennis.co.uk AGEDESIGNER LAURA PASSMORE, laura_passmore@dennis.co.uk INTERN EMMA WALL, hf_intern@dennis.co.uk INNT PUBLISHER NICOLA BATES GROUP PUBLISHER RUSSELL BLACKMAN GROUP MANAGING DIRECTOR IAN WESTWOOD ADVERTISING GROUP ADVERTISING MANAGER CLAUDIA NICOLETTI-DOWD, 020 7907 6702 ADVERTISING MANAGER LUCY PALMER, 020 7907 6678, lucy_palmer@dennis.co.uk SENIOR SALES EXECUTIVE JASON CALDER-MCCLAREN, 020 7907 6687 , jason_calder-mclaren@dennis.co.uk SENIOR GROUP CLASSIFIED EXECUTIVE ELLIE WYTHE, 020 7907 6707 , ellie_wythe@dennis.co.uk MANAGING DIRECTOR OF ADVERTISING JULIAN LLOYD-EVANS, 020 7907 6608 REGIONAL ADVERTISING SALES The Media Consultants Ltd, 01423 569553 MARKETING MARKETING MANAGER JULIETTE COOPER, juliette_cooper@dennis.co.uk PARTNERSHIPS & MOBILE MANAGER SOPHIE GEORGE, 020 7907 6858 PRODUCTION CONTROLLER KIMBERLY MONTACK, 020 7907 6055 NEWSTRADE DIRECTOR DAVID BARKER, 020 7907 6489 NEWSTRADE MANAGER JAMES MANGAN, 020 7429 4058 SENIOR SYNDICATION MANAGER ANJ DOSAJ-HALAI, 020 7907 6132 LICENSING MANAGER CARLOTTA SERANTONI, 020 7907 6550 SENIOR DIRECT MARKETING EXECUTIVE HOLLY MILLS, 020 7907 6158 SENIOR MANAGEMENT CHIEF OPERATING OFFICER BRETT REYNOLDS CHIEF FINANCIAL OFFICER IAN LEGGETT CHIEF EXECUTIVE OFFICER JAMES TYE CHAIRMAN FELIX DENNIS NEXT ISSUE ON SALE AUG 29, 2012 Printed in the UK by Polestar on behalf of Dennis Publishing Ltd. Distribution by Seymour Distribution Ltd, 2 East Poultry Avenue, London EC1A 9PT . Tel: 020 7429 4000
ED S EDS TIP
Sk Skin boost
Mary Comber, Editor
EDS TIP
This month
If you drink bo bottled water to stay hydrated, save some to splash on your face! Mineral water is high i silica, which in helps restore skin cells and encourage collagen production. For more natural skin savers, turn to s page 50.
The health and fitness information presented in this magazine is intended as an educational resource and is not intended as a substitute for medical advice. Consult your doctor before performing any of the exercises in this book or any other exercise programme, particularly if you are pregnant, elderly or have chronic or recurring medical conditions. Do not attempt any of the exercises while under the influence of alcohol or drugs. Discontinue any exercise that causes you pain or discomfort and consult a medical expert. Neither the author of the information nor the producer nor distributors make any warranty of any kind in regard to the content of the information presented in this magazine. Health & Fitness, copyright 2011 by Dennis Publishing Ltd. All rights reserved. Health & Fitness is a trademark and may not be used or reproduced in the UK or Republic of Ireland without the permission of Dennis Publishing Ltd. Health & Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is sold subject to the following terms: namely that it shall not without the written consent of the Publishers first given be lent, resold, hired out or otherwise disposed of by way of Trade at more than the recommended selling price shown on the cover and that it shall not be lent, resold or hired out in a mutilated condition or in any unauthorised cover by way of Trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever. FOR ALL LICENSING & SYNDICATION QUERIES, PLEASE CONTACT NICOLE ADAMS nicole_adams@dennis.co.uk, +44 (0)20 7907 6134 COMPETITION AND PRIZE DRAW RULES: On completing and submitting this competition, you will automatically be entered into a draw for one of these prizes. No correspondence will be entered into and the winners will be notified by post or email within 28 days of the closing date. The competition is not open to employees of Dennis Publishing or participating companies. No cash alternative will be offered. The prize (s) described are available at the date of publication. Events may occur that render the promotion or the awarding of the prize impossible due to reasons beyond Dennis Publishings (publisher of the relevant magazine) control, which may at its discretion vary or amend the promotion and the reader agrees that no liability shall be attached to Dennis Publishing as a result thereof. Proof of emailing will not be accepted as proof of delivery and no responsibility can be accepted for entries lost, delayed, mislaid or for any technical failure or for any event which may cause the competition to be disrupted or corrupted. In order to determine an outright winner or winners to a competition, the Editor reserves the right to request entrants to take part in an eliminating contest (or tie breaker). Where for any reason there are more winners than prizes on offer, the Editor reserves the right to conduct a simple draw to determine the winner or winners of the prizes. Unless otherwise stated, entry to all competitions is restricted to entrants of 18 years of age or over. Names of winners will be available on receipt of a request enclosing a stamped self-addressed envelope to: Competitions Manager, Dennis Publishing, 30 Cleveland St, London W1T 4JD. If the winner of a competition is unable to take up a prize for any reason, the Editor reserves the right to award it to an alternative winner, in which case the first winner chosen will not be eligible for any share of the prize whatsoever. The Editors decision is final and it is a condition of entry to any competition that the entrant agrees to be bound by these rules whether they be published or not, and that the decisions of the Editor and judges on any matter whatsoever arising out of or connected with the competition are final. No purchase of the magazine is necessary and no more than one entry per household. Competitions open to UK residents only, unless otherwise stated. The text paper in this magazine is totally chlorine free.The paper manufacturer has been independently certied in accordance with the rules of the Forest Stewardship Council.
Staff writer Sin chats to Natasha Bedingeld about her healthy LA life (p130).
H&F intern Emma ran the British 10K with team Tiger Balm, covering some of the amazing Olympic marathon route through central London.
Act Acting chief-sub Eve and Art editor Claire hang around doing antiaro gravity yoga at Virgin gra Active Classic Health Act Club, 200 Aldersgate. Clu
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interactive
About you
No kidding!
I have recently started buying Health & Fitness. Ive had three children in the past three years and, as a result, my fitness and diet went out of the window. Since reading H&F, Ive learnt a lot of helpful tips such as the busy mum breakfast tips and Im enjoying reading the articles. H&F has helped me slowly get back on track to a healthier lifestyle. When I try the workouts at home, my children like to copy me doing the exercises theyre my little fitness buddies! Samantha Clayton, via email
Getting into shape after childbirth and doing rather than thinking
muscles! Im still toning up, and am finding the exercises in H&F really helpful. Bontle Mmereki, via email
STAR LETTER
I have just read my first issue of Health & Fitness magazine, and am wondering why I havent bought it before. I recently lost four stone in weight, getting back into shape after having my children. My husband devised a diet and exercise programme for me, cutting out cakes and crisps, replacing them with protein and healthy carbohydrates. I started weight training, using the Wii Fit and even bought a chin-up bar. I am now nine stone and have
Muscle magic
WRITE IN AND WIN!

This month, Samantha wins this trio of Good Things beauty products. The scrub, lotion and body butter are packed with superfruit extracts, and are bursting with the juicy fragrance of goji berry, blueberry, kiwi fruit
and papaya. Free from nasties such as sulphates and parabens, theyre kind to sensitive skin and good for od the environment too. Visit Goodthingsbeauty. auty. com for more information. on.
We love hearing fro m you. Send an email to hf_letters@ dennis.co.uk or wr ite to H&F, Dennis Publi shing Ltd, 30 Cleveland Stre et, London W1T 4JD.
TALK TO US!
I am a grandmother of four and Id like to say how inspirational I found the article Get happier, smarter, fitter and richer in the August issue of H&F. I applied the advice to do rather than think and it really does work. This advice is applicable to older people like me who may have become set in their ways. I shall certainly be buying Health & Fitness in the future for more great tips. Marilyn Ebers, Surrey
Grand designs
Shape up with our walking and home workout guides

Get the body youve always wanted with our easy step-by-step guides. Walk Slim, devised by H&F fitness expert and personal trainer Lucy Wyndham-Read, is an in-depth plan for dropping weight as you pound the pavements. The week-by-week guide is simple to follow and fits in to a busy lifestyle. Combine this with our best-selling Tone Up In 10 Minutes magbook and youll not only lose weight, youll firm up, too. The 10-minute workouts are perfect to do before work, or while you watch TV! Theres even a meal plan to keep you energised and aid weight loss. Visit Magbooks.com to buy these two Health & Fitness titles for just 10 (they usually cost 6.96 each).
Get fit bundle!
Reader poll
What is your diet weakness?
Alcohol Sweets Crisps Big portions Lack of routine
20% 35% 20% 20%
5%
t er .
This months reader poll question: What diet plans have you tried? To take part, please go to healthandfitnessonline.co.uk
m/handf co
m
azine ag
stories, training advice and event pictures TAKE PART Inspire others by sending your fitness readers at facebook.com/HandFMagazine to us at hf_letters@dennis.co.uk. Or talk to us and other
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t wi t
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hot topic
Looking in the mirror too often can make you unhappy
Were talking about...
The body confidence crisis

o you think youre fat? Do you hate your thunder thighs or sagging boobs? Or maybe your crows feet bother you? If youre dismayed by your reflection, take heart from the knowledge that youre not alone. Most people struggle to feel positive about their body as it fails to live up to their internalised social and cultural ideal. Recent findings from the All Party Parliamentary Group (APPG) on Body Image are deeply worrying. As many as 60 per cent of all adults feel ashamed of how they look. Meanwhile, young women and girls are also deeply affected. The report, drawn up in association with health and education charity Central YMCA, discovered that almost half of girls have been on a diet. But if the body confidence crisis is so widespread and so damaging, isnt it time for a radical change in how we think about our bodies? Unattainable ideal Body image dissatisfaction in the UK has never been higher, particularly among young people, says Jo Swinson MP, chair of the APPG. The pressure to conform to the impossible body ideals we are bombarded with, from advertising, magazines and on the catwalk, is overwhelming and damaging. Duncan Stephenson, from Central YMCA, says we have become an appearanceobsessed society, and this is leaving most of us feeling lacking. Unfortunately, the ideal has been distorted because of cosmetic surgery, airbrushing and the cult of the thin 10 Health & Fitness // healthandtnessonline.co.uk
A new report reveals more than half the British public has a negative body image. Why are we so down on ourselves?
We have become an appearanceobsessed society

celebrity and it bears no resemblance to 95 per cent of people, he says. Cosmetic surgery rates have soared by almost 20 per cent since 2008, as people search for a quick fix to help them achieve this ideal look. Time for positive action But it seems were getting fed up of this unattainable perfection. Campaigners and MPs are calling for change launching an awareness campaign, bodyimage.org.uk, and a kitemark scheme to persuade industry to use more realistic body images. Jayne Cox (jaynemcox.com), a life coach specialising in body image, says theres much you can do to feel more positive. My clients feel better when they stop using their body as a means to happiness, and connect to something deeper friends, family, good health. Thinking about what really matters to you takes the focus away from body image. I also encourage people to think more about what they do (for instance, healthy eating, exercise), rather than how they look. Time then to launch your own body confidence campaign by quieting the negative self-talk. Your body is an amazing machine to be appreciated, not loathed.
Focus on a healthy body rather than a perfect one
BOOST YOUR BODY CONFIDENCE

Appreciate what your body can do, rather than criticise how it looks. Set confidence-boosting goals to do something (run a marathon) rather than be something (a dress size smaller). Make a vision board of words and pictures that make you feel positive about yourself, says Cox. Spend less time looking in the mirror. Research shows the more you do it, the more discontented you become. Concentrate on being healthy, rather than being a specific shape or size. Stop comparing yourself to unrealistic air-brushed images of celebrities and models.
Got an opinion? Have your say on our Facebook site, facebook.com/ HandFMagazine.
Tell us what you think
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WORDS: Liz Hollis PHOTOGRAPHY: Shutterstock.com
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Health & Fitness 13
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Fitness news //Workout fixes // Expert advice
MEDITATE FOR BETTER RUNNING
If you want to improve your running technique, endurance or enjoyment,
SHAPE UP
then sit down and think about it. Author of Running with the Mind of Meditation (Harmony, 12.99), Sakyong Mipham, does just that. As a leader of meditative practice Shambhala, and with nine marathons under his belt, he believes running and meditating share similar characteristics. Running well requires focused breathing and mindfulness the basic principles of meditation. So try meditating to control your breathing and awareness for more relaxed, focused and pain-free running.
WORDS: Emma Wall PHOTOGRAPHY: Corbis.com
Fitness headlines p17 How consistent is your regime? p18 Your perfect pregnancy workout p20 Boost your bedroom tness! p22
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Health & Fitness 15
PERFORMANCE IS EVERY THING

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tness news
Train with your avatar

If youre struggling with workouts, training with a virtual partner could be just what you need. A new women-only study at Michigan State University, US, found women cycling with a cyber partner worked out twice as long as those who cycled alone. Give your training a boost with a Garmin Edge (for cyclists) or Forerunner watch to race with your avatar; from $129.99 garmin.com.
FITNESS BULLETIN
HEALTH FOR WEALTH
People who are unfit are more likely to have financial worries, says a new study by credit report firm Noddle. It shows that 17 per cent of British adults are financially unfit, with those in poor physical shape more likely to miss payments. On the other hand, those with very good fitness levels have less debt. Exercise boosts motivation and self-esteem, so youre more likely to tackle any financial issues before they get out of hand.
PLAY TIME
Teach your children the benefits of yoga. The new Zak and Zelda Wake Up app (iTunes, 1.49) takes children through gentle, fun and interactive yoga moves to help improve sleep, concentration and co-ordination. And, of course, getting the children interested means yoga can become a fun, family pursuit. Namaste!
SHAPE UP
ITNESS F
JOG FOR LIFE
news
Regular jogging increases life expectancy, says research from the Copenhagen City Heart Study. And you dont even need to do that much. Running at a slow or average pace for one to two-and-a-half hours per week delivers optimum benefits, with the life expectancy of women increasing by 5.6 years and men by 6.2 years. Thats definitely worth it.
L CELEB TALK
In the past, I was a pa runner and kick-boxer. I also did weight training. These days, training I do Pilat yoga and Pilates, a lot of walking now its more about feeling good than looking good. Gwen Stefani S
GIRL POWER!
Get on your bike and have fun with your mates by joining Stilettos on Wheels (SOW). The UKs first female-only mountain bike race series, it was created by a team of cycling-mad friends to encourage more women to take up cycling and get fit together. The next event will be held at Stanmer Park, Brighton, on September 8. See stilettosonwheels.com to sign up now.
WORDS: Emma Wall and Eve Boggenpoel PHOTOGRAPHY: PA Photos, Corbis.com * Source: Shockabsorber
the amount by which exercise can cut your risk of dying from endometrial, colorectal and breast cancers*.
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30%
Opt for style and substance with Skechers GOrun. The latest version of the popular running trainer is lightweight and flexible, providing a mid-foot strike which promotes a more natural running style. Theyve been given a style upgrade this year, with the new limited edition collection featuring the flag colours of countries participating in London 2012. To try your hand at achieving a PB, get yours for 70; skechers.co.uk.
Skechers GOrun
Health & Fitness 17
ARE YOU A
yo-yo exerciser?
If you work hard to get the body you want, only to let your training regime slip once youve reached your goal, you could be damaging your health
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sports psychology
ouve squatted, lunged and crunched your way to a beautiful beach body, but now your holidays over, youre tempted to take a break from exercise. And with autumn just around the corner, the lure of tights and raincoats may entice you to put off your training even longer at least until the festive season prompts a return to the gym for a party dress quick-fix. If this stop-start approach to exercise sounds familiar, you may be a yo-yo exerciser someone who shuns regular exercise for bursts of intense activity, to achieve a weight-loss goal. Yo-yo exercising is on the increase because our get it quick society leads women to think they can get instant results, believes Kathryn Freeland, managing director of Absolute Fitness. Women exercise or diet intensively for a period, but its not sustainable so they stop, she says. They also fail to set realistic goals for how often they can fit exercise into their week or think about what they will enjoy doing. Its not surprising weve acquired this quick-fix attitude to exercise. We all want a great body now, not in a few months time, but this short-term approach can wreak havoc with your fitness, and your health. Theres nothing wrong with upping your exercise and then going back to your usual level, but giving up completely is damaging to your mental and emotional wellbeing, says Freeland. Its disheartening to see your weight and energy levels yo-yo along with your fitness regime and, without
the consistent results of regular exercise, its easy to lack the motivation to return to your workouts.
BREAKING THE BINGE CYCLE

Give yourself a goal Its easier to jump out of bed into your trainers if you have a good reason to exercise, but try not to make it all about weight loss. Instead, focus on how you can become faster or stronger. Remember how great exercise makes you feel You may not enjoy the first run or the first plunge into the pool, but do you ever regret doing it? Exercise raises feel-good endorphins and will keep you positive and focused on what you want to achieve in all areas of your life. Enjoy it Mix it up and make it fun. Track your progress with a fitness app or fitness diary, or sign up for a race. Youll soon see improvements, and the sense of achievement will keep you smiling. Keep moving Our bodies were not designed to be still! We are complex machines and need to keep moving to keep everything well-oiled. Get up every hour and move around for just 10 minutes your body will thank you. Commit to yourself Its your life and your body, so make time to rejuvenate both. Just half an hour a day will make a huge difference to how you look and feel Coronation Street will never give you that. Give yourself a break Rest days are important theyre when your body repairs muscle just dont let one day turn into months and if you do slip back into the old cycle, remember you are only one decision away from a healthier lifestyle. Its your choice and no one else will make it for you.
Physical toll
Yo-yo exercising can have a negative effect on your body, too. Research published by the American Physiological Society shows that irregular exercise may mean you store more fat at times of inactivity to prepare for the intense activity which follows. Its well known that people who dont take regular exercise have higher blood pressure and a higher percentage of body fat, and not only is this unhealthy, its difficult to reduce with short bursts of exercise. On top of this, intense exercise can also put a strain on your heart if your body isnt used to it. The Office of National Statistics 2012 report, Obesity, Physical Activity and Diet, recommends that adults do at least 150 minutes of moderate-intensity activity a week. But being sedentary for months at a time then leaping into a new training regime doesnt count, and wont work in the long term. The fitter you are, the more energy youll expend during exercise, because youll be able to tolerate higher intensities for longer and can oxidise more fat. So, staying consistently fit will help shift the extra weight. As Hart says, When you make wearing a size 10 dress your priority, exercise will be the first thing you ditch when you reach that goal. When you put your physical, emotional or mental health first, exercise becomes part of your life.
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Health & Fitness 19
WORDS: Felicity Cousins PHOTOGRAPHY: Superstock.co.uk, Shutterstock.com
SHAPE UP
tness Q&A
FITNESS
expert
Lucy WyndhamRead tailors your pregnancy yo exercise plan ex
rom relieving backache and fatigue to aiding a speedier labour, the benefits of staying th fit during pregnancy are well documented. But, to reap the document rewards, its vital you do the right type and intensity of exercise for inten your stage of pregnancy. Avoiding exercises or activities that may act cause you and your baby more harm than good is k Each trimester key. presents different physical differe challenges so you need to tailor your yo workouts accordingly to get the accor most benefit. This will keep you in tip-top condit and help keep condition you and your baby healthy over the nine months. Heres your plan ni th H for a healthy fit pregnancy.
SHAPE UP
For the next three months, your body will be going through an intense period of hormonal change. Morning sickness can be a problem and youre likely to feel tired. Exercise might be the last thing you fancy doing but its a key way to re-energise and can prevent you reaching for that sugary snack for an energy boost. Some women find their breasts become more sensitive in the first trimester; if this is the case, avoid high-impact activity.
1ST TRIMESTER (WEEKS ONE-12)
alk A brisk woyed j can be en until right up st your la trimester
Your exercise prescription
Cardio: Aim to take a 20-30 minute gentle walk four to five times a week. This will help increase your energy levels and control pregnancy weight gain. Home circuit: This circuit is designed to work on the areas most affected by pregnancy, such as your core, back and pelvic muscles. Do this three times a week. 1: Pli squat and kegel squat Benefits: This helps increase your calorie burn, improves your posture, tones your legs and stregthens your pelvic floor muscles. Stand with feet hip-distance apart, hands on hips and toes pointed out to a 45 angle. Pull in your tummy muscles and, keeping your 20 Health & Fitness // healthandtnessonline.co.uk
back straight, bend your knees to slowly lower yourself. Hold and pull in your pelvic floor muscles (this is known as a kegel squeeze simply imagine your are having to stop mid-pee). Hold for a second, then release your pelvic floor muscles and push yourself back up to standing. Repeat 10 -15 times. 2: Wall press Benefits: Strengthens the Coopers ligaments which support your bust as it grows. It also tones and strengthens your upper body. Stand facing a sturdy wall, at arms length away from it. Place your palms flat on the wall and slightly wider than shoulder-width distance apart at chest level. Your body should be in a straight line from head to toe.
Keeping arms wide and tummy pulled in, lower your chest towards the wall by bending your elbows out to the sides. When your arms are at right angles to the wall, hold for a second, then return to the starting position. Keep your tummy muscles pulled in at all times. 3: The abdominal bridge Benefits: Keeps your core muscles strong, which will help protect your baby and support your back. Kneel on all fours, keeping your back straight, with hands directly under shoulders, and knees directly under hips. Take a deep breath in and, as you breathe out, draw your navel to your spine, without arching your back. Hold this for several seconds, then slowly release. Repeat six times.
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Youll be showing physical signs of pregnancy now. As your baby bump grows, back pain can occur and your growing uterus can start to put pressure on your pelvic floor. Its important to do exercises that help protect your back and strengthen your pelvic floor, as well as continue some form of aerobic exercise, such as walking or swimming, to help maintain your energy levels and boost those feel-good hormones. Cardio: 15-25 minute gentle swim, three times a week. This low-impact activity is perfect, as your weight is supported, relieving pain and stress on your joints. Home circuit: Do this three times a week. 1: Leaning wall march Benefits: Works deep into your core muscles and helps promote good upper body posture. Stand with your back against a sturdy wall, with your feet several inches in front, knees slightly bent and your arms down by your sides. Take a deep breath in and as you breathe out, pull your navel to spine. At the same time, gently
2ND TRIMESTER (WEEKS 13-27)
lift one foot off the floor hold for a second, then slowly lower your foot to the floor and release your abdominals. Alternate legs and repeat 10 times. 2: Standing pelvic tilt with kegel squeeze Benefits: This move helps support your back while still working your pelvic floor and abdominal muscles, which will help with delivery. Stand straight with your back against a sturdy wall and relax your spine. Breathe in deeply and press the small of your back into the wall. Hold, and at the same time pull in your pelvic floor muscles. Hold this for five seconds, then release your pelvic floor muscles and relax your spine. Repeat five times. 3: Standing abdominal pull Benefits: Tones and strengthens your deepest abdominal muscles, to keep your abs active and protect your back as your bump grows. Stand against a wall, bend your knees slightly and place your hands on your hips. Take a deep breath in and as you slowly exhale, pull your navel tight to your spine. Hold this for several seconds, then slowly release. Repeat five times.
10 BENEFITS of ante-natal exercise

1. Helps prevent excess body fat* 2. Keeps your core, pelvic and 3. Improves circulation which
back muscles strong benefits your baby and minimises water retention and varicose veins 4. Promotes feel-good hormones and helps keep self-esteem high 5. Fights off pregnancy fatigue 6. Speeds up postnatal recovery and helps get you back in shape 7. Can help aid a speedier labour 8. Helps ease constipation which is common during pregnancy 9. Can help promote better sleep 10.Prevents poor posture * (Not weight. You will weigh more,
due to the weight of your baby and an increase in the size of your bust.
STAY SAFE
Always check with your GP and midwife before you embark on any new exercise programme. Drink plenty of water to ensure youre properly hydrated. Wear layers as your core body temperature is naturally warmer during pregnancy. It can also rise at a faster rate, so you can heat up quickly. Removing layers will help you control your temperature. Apply the talk test principle while exercising you should be able to talk throughout. If you cant, youre training too hard and should lighten the intensity.
PHOTOGRAPHY: Superstock.co.uk, Shutterstock.com
Listen to your body it knows best! If anything hurts, dont do it. There are certain moves and types of exercise you should avoid: High-impact exercise can put extra pressure on your joints, breasts and uterus. If you are a regular runner, you may want to stick with it for the first two trimesters, but switch to walking or cross-training in the last trimester. In the later stages of pregnancy your body produces more of the hormone relaxin (to loosen joints), and this can make you more prone to injury. You should also avoid contact sports, horse riding, racquet sports and sports that require balance, such as rollerblading, skiing or ice skating.
Youre on the home stretch now! Your breasts and abdomen have grown and you may be slightly short of breath, as your uterus grows upwards, so your lungs have less room to expand. You may feel tired and emotional so its important to listen to your body during this trimester and tailor your exercise accordingly.
3RD TRIMESTER (WEEKS 28-40)

Cardio: A 10-minute walk three times a week. Home circuit: Do this three times a week. From your 2nd trimester workout: standing pelvic tilts with kegel squeeze. From your 2nd trimester workout: standing abdominal pull. If you have more energy, add extra walks, but enjoy the last trimester and take it easy.
Lucy Wyndham-Read is the author of The LWR Fast Fat Burning Method, designed to motivate busy women and get results fast. Lucy produces womens fitness albums and apps, from running workouts to postnatal plans. Visit lwrfitness.com. Catch up with Lucys fitness tweets @lucywyndhamread. ucys fitness tweets @lucywyndhamread. ucys fitness tweets @lucywyndhamread.
Q+A
I love high-energy gym work, but Im heading into my second trimester. What workouts are suitable? During pregnancy, scale back the intensity and work within your bodys limits. Safe cardio work in the gym includes elliptical training, treadmill walking and stationary bike riding. Many pregnant women favour the recumbent bike as it
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provides back support. Weight training is ok, but stick to lower weights and avoid machines with th pads that press against your belly. For group classes, Pilates and yoga are great, but avoid moves where you lie on your back or stomach. Water aerobics is a favourite during pregnancy, as its refreshing and soothes aching joints. YMCA Club offers a range of one-to-one courses es for prenatal tness. See ymcaclub.co.uk.
ELLIPTICAL TRAINING IS IDEAL DURING PREGNANCY
Health & Fitness 21 Fitne
10-minute tone-up
BETTER SEX WORKOUT

Improve life between the sheets with these ultra toning moves
These moves wil help tone yo l ur pelvic oor fo more satisfa r ction.
ant to put the spark back in your love life? We have the perfect workout to boost your energy, build core strength and increase flexibility. Try these four moves and youll be swinging from the chandeliers before you know it!
HOW TO DO IT
Start with two minutes of gentle cardio to warm up. This could be running up and down the stairs, jogging on the spot or doing jumping jacks. After your warm-up, perform the following exercises in order as a circuit, with no rest between each exercise. Once you have finished the circuit, rest for 30 seconds and then start the sequence again. Aim to do three circuits in total then cool down with some more gentle cardio such as marching on the spot, before stretching the muscles you have used.
1. Corkscrew
Works: Abs and pelvic muscles Reps: 10
Lie on your back with your arms at your sides and legs pointing straight up in the air (a). Contract your abs and lift your hips off the floor (b). Circle your legs to the right once, then lower your hips to the floor. Repeat on the other side by circling your legs to the left. Do three sets of 10, resting for 30-60 seconds between sets.
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home workout
2. Bridge with pillow

Works: Hamstrings, quads and glutes Reps: 10
Lie on your back with your arms at your side, knees bent and feet on floor. Place a pillow between your knees (a). Squeeze the pillow and lift your hips and lower back off the floor (b). Keep your weight evenly distributed between your feet and relax your neck. Pause, then exhale and lower your body back to the floor.
SHAPE UP
3. Side leg lift

Works: Abs, bum and thighs Reps: 10 each leg
Lie on your left side with your legs stacked on top of each other, resting on your left arm with your elbow directly under your shoulder. Place your right arm on the floor for support (a). Flex your right foot to 90, squeeze your thigh and bum muscles and raise your right leg (b). Hold for one breath and lower, then repeat.
WORDS: Lucy Miller PHOTOGRAPHY:Tom Warry MODEL: Maria @ MOT Models CLOTHING: Clothing: Mika Daisy Shorts, 25 (polemotion.com); Dance It Out Vest, 55 (sweatybetty.com);Trainers, NikeTatum Print Air Force 1 Premium, 78 (liberty.co.uk); Cushion from Shanti Sundays, from 35 (shantisundays. com)
4. Cobra leg lift

Works: Back and pelvic muscles Reps: 10 each leg
Lie face down with your palms by your shoulders and your elbows close to your sides. Lift your chest off the ground and look straight ahead (a). Lift your right leg as high as it will comfortably go (b). Pause, then exhale to lower. Repeat, lifting your left leg. Health & Fitness 23
To tone your bust for a sexier shape, go to tinyurl.com/HFFitBust
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Nutrition tips //Diet advice // Food facts
EAT SMART EAT SMART
SUN-KIND TOMATOES
Protect your skin from the signs of ageing with lycopene-packed tomatoes.
New research by Newcastle University has found that lycopene (the pigment that makes tomatoes red and protects them from excessive light damage) could provide your skin with up to 33 per cent more protection against sunburn. The researchers also found that eating tomato paste provides your skin with sun protection equivalent to an SPF of 1.3. So eat a diet rich in tomatoes for healthy, beautiful skin. Eat cooked tomatoes for maximum benefits.
WORDS: Margaret Bartlett. PHOTOGRAPHY: Danny Bird WORDS: Emma Wall PHOTOGRAPHY: Superstock.co.uk
Food news Natural fuel for tness Tasty Tuscan salad Hot foods that burn fat Olympic sprint-champ Marilyn Okoro Easy portion control
p27 p28 p30 p32 p34 p36
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Health & Fitness 25
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nutrition news
Happy meals
Contrary to what you read in the papers, the futures bright for our children when it comes to healthy eating. According to a survey by food brand Maggi, 93 per cent of children said theyd rather cook than play video games or watch TV. More than half of the mums surveyed said teaching their children to cook was the best way to spend quality time with them. Besides the fun-factor, cooking together promotes healthy eating, with almost two thirds of the children understanding the importance of a balanced diet and limiting junk food intake. To get your little ones interested in cooking, give them their own utensils a saucepan, wooden spoon and personalised apron make a great starter kit.
EAT SMART
DIET BULLETIN
CRANBERRY GOODNESS Cranberry juice plays an important role in maintaining a healthy urinary tract, but a new study from the University of Wisconsin-Madison suggests dried cranberries can be beneficial too. A daily serving (30g) of the unsweetened variety for two weeks can reduce urinary tract infections for up to six months.
news
FOOD
BETTER BREAKFAST Do something your body will thank you for by joining Better Breakfast Week (September 24-30). Breakfast eaters are 30 per cent less likely to be overweight, so find inspiration for delicious brekkies with recipes by celebrity chefs at betterbrekkie.com. Rustle up something healthy at home or work, and help friends, family and colleagues have a nutritious start to the day.
WORDS: Emma Wall PHOTOGRAPHY: Corbis.com, PA Photos
FISH EYES The omega-3 fatty acid DHA, found in fish, may prevent age-related vision loss, says a study by the University of Alberta, Canada. In laboratory tests, DHA prevented the build up of a toxin in the retina (back of the eyes) that accumulates with age and causes vision loss. Further research is needed, but initial results show its yet another plus on the long list of omega-3 benefits.
Swap sugary mixers for You should eat less of everything a little crushed strawberries in your bit less. I dont want to live a life where you Daiquiri by taking advantage cant have what you want; it just makes of the predicted you want it more. Drew Barrymore bumper crop this s summer. Or, use Funkin nkin 100% natural mixers; 3.99 at Sainsburys.
Want to know how the gorgeous Mel Sykes keeps fit and fabulous over 40? As a busy mum she works hard to maintain a good diet and exercise regime for a healthy body. By cutting processed food from her diet and working out three to four times per week, she maintains an enviably trim
REPORTED!
ACTIVE WOMAN REFUEL

and toned figure. Mel also knows the importance of helping her body recover and refuel with the right mix of supplements. If youre training hard like Mel, try Active Woman Refuel. It provides a boost of energy and helps avoid a post-workout slump. Available from lloydspharmacy.co.uk; 21.99.
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Health & Fitness 27
When it comes to sports nutrition, the natural approach is best

heres no doubt that sports drinks and energy gels offer a quick and easy way to fuel your muscles. However, a recent survey by the National Hydration Council found that a staggering 11 million Brits guzzle sports drinks sitting at their desks, instead of using them properly with exercise. When it comes to sports nutrition, latest research confirms natural foods are the winning option. Its always better from a performance point of view to eat real food first and then use supplements if you need to, says health and performance nutritionist Matt Lovell (sportsnutritionvlog.com). Unless youre endurance training or exercising for longer than 90 minutes, sports drinks can be self-defeating due to their high sugar content. Real, unprocessed food can provide so many more nutritional benefits, says Lovell. The fibre, vitamins and minerals found in natural foods cant be replicated in a sports drink, so start fuelling your body with natural goodness.
Food FOR FUEL
EAT SMART
Green tea
Not only is it refreshing and great for fat burning, green tea can give you more energy and calm your nerves before a big race. It contains antioxidants, polyphenols (active plant nutrients) and catechins, which can help increase 24-hour energy expenditure and fat oxidation, according to a study in the American Journal of Clinical Nutrition. Green tea also raises levels of the chemicals dopamine and GABA in the brain, which both have a calming and focusing effect. It is one of only a few natural substances that do this, says Lovell, which makes it an important part of an athletes diet.
Dark chocolate
Get a wide range of antioxidants in your diet to help you stay healthy and fit, says Lovell. Luckily for us this means dark chocolate is firmly on the menu, as it scores highly on the oxygen radical absorbance capacity (ORAC) scale containing five and half times the antioxidants in blueberries, per 100g. The bioactive compounds tyramine and phenylethylamine found in chocolate can provide you with an energy boost for an intense exercise session. Dark chocolate (70 per cent cocoa), or cocoa nibs, contain fewer calories and more antioxidants than milk chocolate. 28 Health & Fitness // healthandtnessonline.co.uk
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healthier eating
IT! BEAT e foods of thes Try one your next to fuel and ession rkout s n go the wo u ca see if yo mile. extra
Beetroot
We love beetroot because its pink simple! But according to new research, its the ideal pre-run fuel. A study by St Louis University, US, found that eating beetroot helps rejuvenate sluggish muscles by raising blood nitrate levels. Nitrate widens blood vessels which, in turn, improves oxygen supply to your muscles. As a result, participants in the study were able to run for longer and faster than a group whod snacked on cranberries. In a separate study at the University of Exeter, cyclists endurance increased by 19 per cent after drinking beetroot juice an hour before exercising. Blood nitrate levels peak two to three hours after drinking beetroot juice, so time your training sessions accordingly, says Lovell.
EAT SMART
Watercress
Watercress can minimise the stress caused to your body after a tough workout. This peppery salad leaf is packed with antioxidants, also scoring highly on the ORAC scale. Research by Edinburgh Napier University recently found that watercress can help restore energy levels and help combat the natural stress that exercise creates in the body. People who ate watercress two hours before a workout experienced less cellular damage after exercise. To get the benefits, youd need to eat an 85g portion of watercress (the size of small bag) every day you work out, says Lovell.
Bananas
The humble banana is a sports nutrition powerhouse. In a recent study by Appalachian State University in the US, bananas were just as effective as a carbohydrate sports drink for boosting cyclists performance. What sets bananas apart, however, is that theyre packed with antioxidants, fibre, potassium and vitamin B6, which is used by your body to convert proteins and carbohydrates into energy. Bananas also contain a healthier blend of sugars than sports drinks, which is more beneficial for the body. Potassium in bananas stimulates electrical impulses in your muscles to boost performance, while sodium works with potassium to give you a post-sweat electrolyte boost. Their easily digestible simple sugars provide energy quickly, so eat one 30-40 minutes before exercise. Plus, bananas come in their own packaging whats not to love? Health & Fitness 29
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WORDS: Sin Lewis PHOTOGRAPHY: Danny Bird
fast food
La dolce vita
Enjoy the taste of Tuscany with this traditional Italian dish
Cold-pressed extra virgin olive oil is packed with polyphenols which support heart, bone and digestive health
PANZANELLA
Perfect for summer, this Tuscan salad is made with stale bread, ripe tomatoes, lots of vegetables and heart-healthy olive oil. The bread soaks up the juices, giving it a lovely rich flavour and, if you use unsalted Tuscan bread, it tastes even more authentic. You leave it in the fridge overnight, so its ideal for taking to work the next day or on a picnic. Preparation: 10 minutes Chilling: three to 24 hours Serves: 4 1. Add 75ml cold-pressed extra virgin olive oil to a bowl with one teaspoon of dried oregano and a handful of roughly torn fresh basil leaves, a handful of roughly chopped fresh flat-leaf parsley and a good pinch of salt and pepper. 2. Chop 500g of mixed ripe juicy tomatoes, a 10cm chunk of cucumber, one large red onion and one yellow pepper, then add to the olive oil mixture and mix well. 3. Tear half a stale ciabatta or sour dough loaf (200-250g) into rough cubes then toss into the tomato mixture. Cover with clingfilm and leave in the fridge, ideally overnight. 4. Give the panzanella a good mix, then add a handful of fresh rocket or salad leaves, toss and serve.
EAT SMART
S TIP CHEF n or with n its ow Great o meat or sh. grilled , add capers, s, riety For va erry tomatoe h c of olives, a dash ella or gar. mozzar ic vine balsam
Yellow peppers are rich in vitamin C and antioxidant carotenoids, benecial for your skin
Cucumber is a good source of phytonutrients, antioxidants and anti-inammatory avonoids
For more healthy eating recipes, go to tinyurl.com/HFRecipes 30 Health & Fitness // healthandtnessonline.co.uk
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RECIPE: Lyndon Gee ADDITIONAL WORDS: Emma Wall PHOTOGRAPHY: Gareth Sambidge
Dont be tempted to use dried basil for this recipe, as youll lose out on the many vitamins and minerals in the fresh herb. Its easy to grow; place on a light windowsill or in a pot outside in the summer and water sparingly.
Nutri tip
3 OF THE BEST... ARTISAN BREADS

Bakoven Organic 100% Dark Rye Genuine Sourdough Bread
3.79; planetorganic.com Add crunch to your salad with this delicious sweet, nutty rye bread. Its quite dense, so is perfect for soaking up the flavours of a salad dressing.
PAUL Pain aux Deux Bread Shop Potato Olives 2.95; PAUL stores Crust Loaf 2.95;
Crusty but light, this loaf will provide all the texture you need in Panzanella recipes. With an intense olive flavour and a hint of thyme, its also good dipped in olive oil or served with a tomato salad. breadshop.co.uk This dense and moist bread has a rich, intense flavour, thanks to the addition of potatoes in the recipe. The crunchy crust gives way to a silky smooth centre making it a really versatile allrounder.
SLIM & FIT BODY

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Contains green coffee extract, a scientically researched weight-loss ingredient Increases your mental focus Delivered in rapid-release caplets
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Read labels before use. All trademarks are owned by their respective trademark owners and are used with permission. 2012
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nutrition Q&A
NUTRITION
expert
W
Switch your body to fatburning mode with Amanda Hamiltons top tips
ant to increase your fat-burning potential? Then it might be time for you to up the temperature. Thermogenesis is the process of heat production in the body, which speeds up your metabolism and helps you burn more calories. The easiest way to raise your bodys core temperature is by exercising, but you can also do it through diet. All foods have a thermic effect, because your body burns energy, and therefore calories, during digestion. Approximately 10 per cent of your total calorie intake will be used to digest food. Some foods, such as celery, are believed to contain negative calories, because the energy needed to digest them outweighs the number they contain. But not all foods increase your metabolism. Research published in the journal Food and Nutrition found that processed food actually decreases your energy expenditure by 50 per cent, as the body digests processed foods quickly, burning less calories. Some foods raise your metabolism even higher, burning yet more calories. These include spices, protein, coconut oil and green tea. You can burn 40-100 extra calories a day by eating more of these foods. Good news if youve reached a plateau and want to lose extra pounds.
EAT SMART
TRY A LITTLE BIT OF SPICE TO BOOST YOUR METABOLISM
TOP TIP Berries, gra olive oil, le pes, and turme mons r also believ ic are ed have therm to properties. ic
drink a cup of green tea every two hours. Coconut oil stimulates your metabolism by up to five per cent, according to research published in the American Journal of Clinical Nutrition. Medium-chain fatty acids in the oil are converted to energy easier than long-chain fatty acids which occur in 98 per cent of animal and plant fats so are less likely to be deposited in fat cells. Try replacing your regular cooking oil with coconut oil for healthy stir-fries, but use it sparingly as its high in calories. There are numerous thermogenic supplements on the market, but altering your diet is a safer and healthier way to promote fat burning. Exercise regularly, cut processed food from your diet, add some thermogenic foods and youll soon improve your metabolic rate.
Amanda Hamilton is a nutritionist, health expert and author of three wellbeing books, who regularly features on BBC television and radio, GMTV and UKTV. Shes the founder and director of a retreat company. See amandahamilton.co.uk.
Hot stuff
Protein has a greater thermic effect than fats and carbohydrates because it takes longer to digest, using more energy. It also has a satiating effect, so will stave off hunger for longer. Spices such as black pepper and chilli are also effective. A Dutch study found that 10g of chilli per meal raises your body temperature straight after eating. The active compound capsaicin boosts metabolism, fat oxidation and may also reduce appetite. Black pepper contains piperine, a chemical that fires up your metabolism. It also increases the absorption of health-promoting nutrients passing through the lining of the gut. Another study, published in the Journal of Obesity, reported that the caffeine and catechin antioxidants in green tea work together to blast fat cells. Swiss scientists found thermogenesis in rats was increased by as much as 77 per cent with a green tea supplement. To reap the benefits, aim to
Q+A
I know flaxseed is healthy how can I add it to my diet? Flaxseeds are little brown or golden seeds, also known as linseeds. Theyre jam-packed with omega-3 fatty acids, bre and magnesium and can help lower cholesterol levels and reduce the risk of stroke and heart attack. Sprinkle them
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whole onto salads or add them to your cereal. Your body absorbs the benecial nutrients from axseed more easily when its ground, so look for axseed meal or ground axseed. Add a tablespoon to smoothies, porridge or even biscuit or mufn recipes to increase their bre content. You can also use axseed in place of our in many gluten-free recipes,
or in place of egg, when mixed with water, in vegan baking. Take two teaspoons of axseed oil daily as a supplement, or drizzle over your food. You can also apply it topically as a treatment for skin conditions such as ADD FLAXSEED TO eczema. Its very ANY DISH FOR A HEALTH BOOST versatile!
PHOTOGRAPHY: Superstock, Shutterstock.com
ROSEMARY CONLEY CBE
Work with the best

with a new career in diet & tness
Changing career from a lawyer to a Rosemary Conley Franchisee has given me the fun factor that I had been missing before
Pictured, Rachel Rowling, Franchisee for Dewsbury.
OPEN DAYS
Come and meet Rosemary and the team to talk through this rewarding opportunity! Call Heather to book your place and to receive your prospectus and free DVD.
OPEN DAY DATES 21st September / 2nd November 2012

Contact Heather on:
www.rosemaryconley.com WorldMags.net
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01509 622 005 heather.shaw@rosemaryconley.com
diet diary
What I ate today

MARILYN OKORO
MARILYN SAYS: I start every day by taking my d supplement . My sports nutritionist, supplements le Mark Lovel advises me to take Lovell, super-concentrated powder shots super-conc made from green and red fruits d and vegetables. I also take L Tyrosine d bl myprotein. (10.49 for 250g, my pre-workout com) as a natural pr pick me-up. For breakfast, brea I have muesli or po li porridge with skimmed mil ki ed milk. il Porridge gives me en energy through a long training train session (9am-2pm), and I snack on bananas and nuts when I get a break. nu I repeat my supplement routine after training to he speed up recovery. help I try to ea most of my carbs eat at lunch. Ill h salmon with have vegetables and sweet potato bl chips or bro brown basmati rice. chip b In the evening, I keep carbs to a ev minimum. I love to cook so Ill have prawns o mackerel with vegetables, or chicken or duck. If Im feeling lazy, Ill chicke make Bolognese or homemade burgers Bo beef with b bee mince. I love green vegetables such as broccoli, kale and spinach. At times I get depressed about my portion sizes. That sai before a race I like to feel empty, said, with eno enough energy in the tank to perform. Throughout the day, I have green tea to Throu speed up my metabolism and lots of water. I have to drink two litres of water on top of whatever I drink during training, as this is just wh replacing water lost through sweat.
Marilyn is working with Deep Heat and Deep Freeze to highlight the importance of warming up and cooling hig down dow after a workout. Visit deep-heat.co.uk.
The 800m GB gold medalist reveals how shes fue been fuelling her body for the Olympics
Jam
EAT S M A RT T SMART
I love cashew nuts and they have to be salted! I think my body craves the salt because I lose so much through sweat, so I tell myself its OK to eat them. Nuts are the perfect on-the-go snack.
Cashew nuts
Jam sandwiches with white bread are e ulti ultimate race-day fo fodder. I dont eat bread, but allow my this pre-race myself sn because its snack a quick source of qu simp simp carbs. simple
Before every race I drink Beet It beetroot Be juice (1.69 for 250ml) or a Beet It Beetroot Stamina Shot (1.89 for 70ml; both th hollandandbarrett.com) m) to help increase my y endurance.
DIETICIAN FIONA HUNTER ER As an elite athlete, Marilyn needs to get the right balance of nutrients to fuel her training and optimise her performance on race day. Getting vitamins and minerals from food is always preferable to using supplements but, as Marilyns training regime is so intense, her requirements are greater than normal which is why she needs supplements. Her choice of food is extremely healthy, with a good combination of protein and low-GI carbs and plenty of fruit and veg. She could switch to Total 0% 9/10 Fat Greek Yoghurt, which is higher in protein than other low-fat yoghurts with a drizzle of honey.
Beet Beetroot juice
If I ever have a craving, its either for chips or cheesecake. When I last had a break from training, I had a major cheesecake addiction. Now I keep natural yoghurt in the fridge, and top it with fruit and nuts to satisfy my craving.
Marilyns guilty pleasure... arilyn
SUGAR AND 12.8G SATURATED FAT PER 1 100G.
Marilyns guilty pleasure contains = 355 CALORIES, 18.3G
SWAP THIS FOR...
Tyrrells Spicy Coated Peanuts
To sample Marilyns saintly dessert, try Total 0% Greek Yoghurt Split Pot with Raspberry & Pomegranate 85 calories and 0g fat per 100g. Top it with Tesco Trail Mix Cereal Topper 135 calories and 2.8g saturated fat per 35g bag. Youll save a whopping 135 calories.
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WORDS: Sin Lewis PHOTOGRAPHY: Shutterstock.com
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weight loss
EAT SMART
We have all succumbed to mindless eating, but new research by Cornell University has found a solution. Visual serving size markers in your food can act as subconscious stop eating signs. When dyed red crisps were inserted at suggested serving size intervals in a tube of crisps, people in the study ate about 50 per cent less than the control group who had no visual markers. Our advice? Serve yourself a small portion of crisps, then hide the rest!
Portion control
CELEB TIP
ut Im not obsessive about my diet, but the one thing I dont do is overeat. I can limit chocolate chip cookies es to one or two. Jennifer Lopez
mp Boot Camp ttle In a Bottle
Got a weightloss tip to share? Email us at hf_weightloss@ dennis.co.uk
DIET
20%
is the amount of extra food you dish up when your food blends in with the colour of the plate its served on.
news
mething small. A big claim for something so small This is a totally natural weight-loss product that aims to help you lose an average of seven pounds in seven days. The powdered meal replacement supplement is made from psyllium seeds and husks, is free from sugar, wheat, gluten and chemicals, and provides all the vitamins and minerals your body needs. Its suggested you used it for a week, but meal replacement diets can make you feel lethargic and ill, so if that sounds like too much, try this every now and then to help cleanse your system. 39.99 for 500g; bootcampfoods.com.
BOOK REVIEW
WORDS: Emma Wall. PHOTOGRAPHY: Shutterstock.com, Wenn.com * SOURCE: Cornell University, NewYork
SIX WEEKS TO OMG Get Skinnier than All Your Friends by Venice A. Fulton (Michael Joseph, 12.99)
Flying off the shelves, this diet book claims to be a plan that actually works. It has plenty of tips, but sports nutritionist Fulton makes some unorthodox suggestions such as substituting broccoli with cola or having a cold bath to boost your metabolism. The book is simplistic, and
some of the tips very sensational, but dig deeper and you find it does offer sound advice on the fundamentals of healthy eating and exercise. ex Expert verdict from Dale Rees: This book claims to hold all the answers to easy weight loss, but its bold statements can not only be quite unhealthy, but also dangerous, when taken too literally. The
reader is diverted from the truth about the difficult journey of weight management with quick fixes. Fulton also misuses science; theres little evidence that having a cold bath increases metabolism enough to aid weight loss, and skipping breakfast is risky. The only way to lose weight and keep it off is to cut the calories and increase activity. Tailored support programmes can help long-term weight loss, so speak to your GP about seeing a dietician.
Dale Rees is a dietician and spokesperson for the British Dietetic Association
For more weight-loss tips, go to tinyurl.com/HFDiet 36 Health & Fitness // healthandtnessonline.co.uk
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The Gym is moving outdoors...

Rat Race Urban Gym takes fitness out of the studio and puts it onto the streets of the UKs cities: A one hour circuit training class for people of all abilities, the Urban Gym offers you a core body workout in a social and convenient setting, at locations nationwide. With packages from 24/month, including entry to Rat Races legendary adventure events and discounts on kit, bikes and apparel from the acclaimed Rat Race Store, a Membership with Rat Race is a ticket to adventure from City to Summit.
CALLING ALL PERSONAL TRAINERS!

Rat Race is expanding its Urban Gym operation UK-wide on a Franchise basis. If you want to further your career in fitness, with flexible working hours and superb potential for earnings, please contact us to hear more. You must be REPS Level 3 and be confident taking fitness classes, as well as willing to get involved in sales and marketing. To join the Rat Race and become an Urban Gym Instructor, email Head of Urban Gym Chris Johnstone at UrbanGym@RatRace.com.
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Health news //Ask the doctor // Mind and body
HEALTHY YOU
COFFEE CURE
Your daily coffee habit could protect you from the most common form
of skin cancer, according to a new study in the journal Cancer Research. Harvard scientists found that drinking three or more cups of coffee a day can lower your risk of basal cell carcinoma by 20 per cent. Caffeine is the beneficial ingredient, helping the body kill off damaged cells, compared to decaffeinated coffee which doesnt. Coffee is also recommended for people with diabetes and Parkinsons disease, but relying on it as a stimulant can be detrimental to your health. Hold the milk and sugar and opt for black coffee to reap the benefits.
The latest health news Top tips for a sparkling smile How to handle noisy neighbours Are you close to your father? Natures best anti-ageing secrets
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Health & Fitness 39
Shouldnt
every woman
be a
Whether you are looking to support all-round vitality, sport and fitness, or maintain health over 50 and beyond, the award winning Vitabiotics Wellwoman range offers sensible, balanced formulae. With 40 years experience, theres no womens supplement range more relied on than Vitabiotics.
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Vitamin supplements may benefit those with nutritionally inadequate diets. Professor Beckett is not cited in the capacity of a health professional, but as a product inventor and former Chairman of Vitabiotics.
From , Superdrug, Holland & Barrett, Lloydspharmacy, GNC, supermarkets, health stores, independent pharmacies & www.vitabiotics.com
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health news
Brain drain
Address anxiety to boost your brainpower, say experts at Michigan State University in the US. Research data shows that women suffering from anxiety experience greater electrical activity in the brain. When taking a test, anxious women performed much worse as the questions got harder, than women who were not suffering anxiety. Researchers suggest their worry was getting in the way of completing the task. If you suffer with anxiety, try turning your worries into something positive. For instance, if you feel out of your comfort zone, treat the situation as an opportunity for growth and self-improvement.
HEALTHY YOU
HEALTH BULLETIN
FOREST WORKOUT
Boost your mental health by going for a jog outdoors, preferably surrounded by grass and trees. A study by Glasgow University compared the stress levels of people working out in natural environments and non-natural environments such as the gym. People exercising in areas surrounded by grass and trees saw a 50 per cent improvement in their mental health.
EALTH H
ee! Check your blood pressure for free! Look out for Pressure Stations at your
news
BOUNCING BABIES
Breast-feeding mums who exercise are not putting their babies at risk, according to new research by Birmingham University. Previous research suggested that exercise can affect the quality of breast milk and result in babies not putting on enough weight. However, this new study found that, in most cases, babies of mothers who exercised weighed more than those fed by non-exercising mums.
local pharmacy, gym, church or r shopping centre during Know your Nu mbers!
Week, September 10-16; visit bpassoc.org.uk.
HEALTHY SLUMBER
Lack of sleep has the same impact on your immune system as stress, say scientists at the University of Surrey. The researchers found that when participants were sleep deprived, their body clocks jumped out of sync and their immune system kicked into action. Sleep deprivation has been linked to high blood pressure and greater risk of infection, so be sure to get enough zzzs!
T TRAVEL WELL
We dont always remember to take our supplements at home, let alone on holiday. ho Thats Th why we love the Well Away Aw 7-day Travel Pack by Advanced Nutrition Ad Programme. With a multivitamin, omega oils and vitamin C, looking after your health while abroad just got a lot easier. It costs 9.95 or 24.95 for a 30-day box. Both available online at anpshop.com.
For more expert health advice and tips, go to tinyurl.com/HFHealth
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Health & Fitness 41
dental health
DIY dentist
Safeguard your smile and save on dental bills with the latest oral health solutions
HEALTHY YOU
o one likes spending their hard-earned cash on trips to the dentist least of all when its bad news and you need work done. So increase your odds of a pain-free visit by doing all you can to look after your teeth and gums at home. All dental disease is preventable, from tooth rot to gingivitis, says cosmetic dentist Dr Hap Gill of Londons Smile Studio (smilestudio.co.uk). And the following products are here to help. 1. THE BEST TOOTHBRUSH After seven years of clinical trials, Oral-B ars has come up with the TRiZone brush range. With a power tip for hard-toreach teeth, stationary bristles and tationary power pulses for thorough cleaning or and wide sweeping bristles for getting eping between teeth, it removes 100 h, per cent more plaque than a manual brush. Oral-B TriZone, from 49.95, Boots
3. THE LAZY GIRLS FLOSSER SSER If you cant bear fiddly flossing, this gadget should make it easier. The AirFloss bursts air and water to clean in between your teeth. It takes less kes than 60 seconds, and studies show dies that, after a month, 96 per cent of infrequent flossers were using it at re least four days a week.. Philips Sonicare Air Floss, 85.49, John Lewis
4. THE ALCOHOL-FREE MOUTHWASH If you like that fresh-mouth feeling, try y Listerines new Total Care Zero. It ero. contains fluoride and helps fight plaque and gingivitis. We love it because its alcohol free, so doesnt have a harsh taste. Plus, some experts say alcohol-based mouthwashes hes dry the mouth too much. Listerine Total Care Zero, o, 4.54, all major retailers
6. THE ORAL PROBIOTIC Apparently its not just our gut that can benefit from good bacteria. Oraldiet is a probiotic lozenge that contains the bacteria lactobacillus reuteri which binds to saliva, helping fight bad breath. It also contains aloe vera and xylitol to protect against gum disease, tooth decay and mouth ulcers. Oraldiet, 6.49, revital.co.uk
WORDS: Jane Murphy PHOTOGRAPHY: Shutterstock.com
2. THE DESENSITISING PASTE Colgates new toothpaste could help the 56 per cent of UK people who suffer with sensitive teeth. It contains calcium carbonate and Pro-Argin to strengthen tooth enamel and relieve pain. Youll be eating frozen yoghurt again in no time! Colgate Sensitive Pro-Relief, 3.56, all major retailers, or get a free sample from colgatesensitive gatesensitive prorelief. co.uk
5. THE PROTECTIVE SHIELD Once teeth have erupted from the gums, its impossible to nourish them from the inside, says Gill. But you can feed and protect them topically pically with a liquid calcium, phosphate sphate and fluoride paste. MI Paste is a te new product that strengthens hens and protects teeth, improves es saliva flow and lowers acidity. ty. Apply it at night after brushing. hing. MI Paste, 12.88, Amazon, or from your dentist
7. THE WHITENER Having your teeth cosmetically whitened can set you back a small fortune. The ca A-list secret? Whitening strips. Theyre Aeasy to use and have an immediate ea bleaching effect, says Gill. Celebrities bl wear them in the green we en room before their ro TV appearances! Crest 3D Whitestrips, Cr ps, 12.95 for 10 strips, 12. whitestrips4you. wh co.uk co.u
BOOST YOUR ORAL HEALTH

Brush twice a day, for two minutes. Before bed is crucial as saliva, which protects your teeth during the day, dries up at night. Floss every time you clean your teeth. Forty per cent of teeth surfaces are hidden between your teeth, and its here that
This sounds like simple advice and it is, says Gill. But still people just dont do it.
most gum disease and cavities originate. See your dentist regularly at least every year to 18 months.
Limit your sugar intake to mealtimes only. Its not the amount of sugar, its the frequency of intake that does the damage.
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health Q&A
HEALTH
expert
Dr Mark Atkinson Ma offers his advice on how to deal h with noisy wi neighbours ne
hree million Brits are struggling to cope with strugg noisy neighbours, according to a recent survey by rec Which? Legal Services. And if y youre among them, youll already know that alr summer when the children are on holiday, windows are h left open and barely a weekend passes without someone having a party in someon the garden makes the problem seem a whole lot worse.
HEALTHY YOU
NOISE ANNOYS BUT IT HELPS TO KEEP THE PROBLEM IN PERSPECTIVE
While a one-off raucous party can be irritating, its unlikely to have any long-term effect on your wellbeing. However, if youre regularly disturbed by noisy neighbours, the effects can do serious harm to your health and quality of life. Constantly having to listen to somebody elses thumping music, arguments or attempts at DIY can lead to lack of sleep and leave your body in a state of chronic stress, which raises blood pressure and increases your risk of heart attack or stroke. Concentration levels may also suffer, hindering performance at work. And because youre feeling angry and irritable all the time, youre more likely to argue with your partner. Whats more, when the problem is persistent, you may end up feeling stressed and anxious even when there isnt any noise simply because youre living in dread, anticipating it starting up again.
How noise affects us
Other peoples noise may seem beyond your control. According to the Which? report, 36 per cent of people who suffer from disruptive neighbours do nothing to address the problem. But, theres plenty you can do. First, try talking to your neighbours in a calm and measured way. Keep a note of when the noise occurred and how it affected you and ask them politely to keep it down in future. After all, theres a good chance they have no idea how noisy theyre being. If the problem persists, continue to keep an incident diary. Try talking to other neighbours to see if theyve also been affected, so you can take action together. Then get in touch with your local authoritys environmental health department, which has a duty to investigate on your behalf. If the noisy neighbours are tenants or leaseholders, explain the problem to the landlord or freeholder, who may also take action. Remember you shouldnt have to suffer like this.
Take action
Could mediation help?

If you cant settle the matter between you, you could try a free mediation service. Your neighbour must agree to attend, too. Find out more at civilmediation.justice.gov.uk.
Dr Mark Atkinson is a medical doctor, lifestyle medicine expert and author of True Happiness (Piatkus, 14.99). For a consultation, or to attend his workshops, visit drmarkatkinson.com.
Q+A
I always suffer badly with mosquito bites. Are there any natural remedies to prevent or lessen the symptoms? Mosquito bites are uncomfortable at best, but they can also be quite painful. The Centre for Disease Control in the US names lemon eucalyptus oil as one of the most effective natural mosquito repellents. Apply a few drops of oil onto your skin or clothes and youll have protection from mosquitos for up
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to six hours. If you do get bitten, there are two homeopathic remedies available. If the bite is red, swollen, shiny and warm to touch, try Apis 30, a remedy that comes from honeybees its the perfect antidote to insect bites. If the bite has e a blue/purple hue and feels cold to touch, h, try Ledum 30. This plant-based remedy is ideal for bites and any puncture wounds with bruising. You can nd both remedies s in health food stores and pharmacies.
TRY NATURAL INSECT REPELLENT
PHOTOGRAPHY: Superstock.co.uk , Shutterstock.co.uk
In the meantime, try not to catastrophise and assume that the disturbance will go on forever. It wont. Note how many other sounds go on around you that dont disturb you because your mind just drowns them out. Could you do the same with your neighbours noise? Are you just expecting to notice it more? And be aware how much your own noise could disturb your neighbours. Youre not doing it on purpose, so perhaps theyre not deliberately trying to annoy you either.
Help yourself
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Using Cirrus products has been great for me. Having less ear infections and fewer irritations helps me to train to my full potential and not take time out, helping me achieve my dreams. Joanne Jackson
Water can be a real pain in the ear!

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Available from Boots, Superdrug, Lloyds Pharmacy, Sainsburys,Tesco,Waitrose, swimshop.co.uk,WH Smith (Airports) & pharmacies everywhere.
psychology
Fathers and
daughters
Our relationship with our father can be just as strong as any maternal bond, says Charlotte Haigh-MacNeil
A quick straw poll of my friends reveals our mothers seem to affect our emotional lives in a more obvious way than our fathers its our mums we argue with, but also who we turn to for advice. However, our relationship with our fathers affects us as well, even if it is more low-key. After all, your father is the first man you know, and your relationship with him can have a strong influence on how you view men. Similarly, he can affect your self-esteem: if, when you were growing up, your dad told you you were gorgeous (even when you had spots or puppy fat), experts believe youre more likely to have a healthy body image. Take our quick quiz (right) to find out how you view your relationship with your dad. Score: Mostly As youre a bit disappointed in your dad. As a girl, you yearned for a father you could look up to, and often felt let down. As an adult, you feel sad about the emotional distance that has been created. You may find youre drawn to men who need sorting out many therapists believe you subconsciously try to resolve problems with your parents in your romantic attachments. Make it better: Let go of expectations and try to accept your dad for who he is. Ask him questions about his life he may open up a little, which could give you insight and help you understand why hes the man he is. Mostly Bs youve given up a little on your father. Perhaps he wasnt around physically or emotionally in your childhood; you feel now that you dont want to get closer, and that his opinions matter little in your life. Make it better: However your father was in the past, you can still find a way to have a
HEALTHY YOU
valuable relationship with him now. Set aside time to see him every month, and make it an opportunity to find out more about him. Mostly Cs you worship your dad. Chances are hes always been a strong and loving presence and, as an adult, there arent many men who can match him. If youre lucky, youve found a stable relationship, but if you really idolise your dad, you may struggle to find a man who seems good enough. Make it better: Take some time to feel gratitude for your upbringing, but try to see your dad in a more rounded way remember the times hes been angry or critical, too. Learning to see him as a flawed human being, like anyone else, can be healing. Mostly Ds you want your dads approval, but you feel wary of him too. He may be unpredictable, prone to outbursts with strong opinions but, equally, hes capable of love and generosity. How you relate to him depends on whether you understand his ups and downs, or whether you take them to heart. Make it better: Your dad can be volatile knowing this will help you keep a distance from his moods. But youre an adult now if he has a temper tantrum, simply walk away. Try instead to focus on his positive qualities.
DOTING OR DISTANT?
1. Your dad suggests the two of you go out for a meal tonight. Whats your reaction? a. Youre stunned. b. You feel irritated youre too busy. c. Youre touched. d. Youre intrigued. 2. You take your new man to meet your dad. How are you feeling on the way there? a. You hope your dad wont embarrass you. b. Fine your dads opinions are his own. c. Excited your dad will be happy. d. Nervous your dad might not like him. 3. You have a radical new haircut. Whats your dad likely to say? a. Hell probably criticise it. b. What does it matter? Youre an adult. c. Hell be positive, whatever he thinks. d. Hes likely to make some kind of joke. 4. Youd like your dad to be more a. Confident and easy-going. b. Distant you want your own life. c. Open with you about himself. d. Consistent. 5. When your parents argue, you feel a. Sorry for your mum. b. Indifferent. c. Protective of your dad. d. Worried.
PHOTOGRAPHY: Shutterstock.com
FIX YOURSELF
This month, Im reading The Fix by Damian Thompson (Collins, 11.60), which challenges what we think we know about addiction. A former alcoholic and prescription drug addict, Thompson questions whether addiction really should be seen as a disease, or whether breaking free of it is a matter of marshalling our own free will. He also looks at the rising addiction to technology and social media, arguing societys priming us to get hooked. A controversial, intriguing read that may have you questioning some of your own habits. Health & Fitness 47
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promotion
Organic to go...
Its not just fruit and veg thats pesticide-free these health and beauty essentials will be kind to your body and the environment
6 7 3 5 4
Cleanse and protect your hair from harsh sunlight, salt and chlorine, with fresh-smelling ginger and citrus essential oils in Green Peoples natural, organic UV defence shampoo and conditioner. These new, natural hair care products have no SLS/SLES, parabens or phthalates, and will restore lack-lustre hair and guard against product build-up and UV damage. 9.99; greenpeople.co.uk
1 GREEN PEOPLE
Dr Bronners new Green Tea soap has more antioxidants than vitamins A, C and E combined, and has long been used to fight blemishes, reduce redness and calm irritation. This invigorating, fairtrade liquid soap, made with organic oils and green tea extracts, can be used in 18 different ways to clean almost anything. 18-in-1 Hemp Green Tea 5.49; feelunique.com
2 DR BRONNERS
The perfect moisturiser to keep your sun-kissed skin soft and dewy. With 84 per cent organic aloe vera that naturally delivers deep, long-lasting moisturisation and calms irritated skin, you can prolong your tan long after your holiday is over. Natural sweet almond oil and vitamin E instantly soothe sore, sun damaged and newly shaven skin. 7.29; jasonnaturalcare.co.uk
3 JASN
A pioneer in organic feminine hygiene, Natracare was first to offer all-cotton tampons and non-chlorine-bleached organic panty liners and pads. Conventionally grown cotton uses more insecticides than other crops, so opt for organic cotton. Available from Waitrose, health food stores and pharmacies. Natracare Regular, Non-Applicator Tampons 2.79; natracare.com
4 NATRACARE
Wild pomegranate balsamic vinegar is the perfect gourmet condiment, with a rich, tangy-sweet taste and naturally nutritious mother. Organically harvested from wild European pomegranates, it is 100% certified organic by The Soil Association. For the complete range of delicious organic oils, seeds and butters visit Higher Nature. 14.90; highernature.com
5 HIGHER NATURE
Packed with antioxidants, antiinflammatory goodness, vitamins and nutrients, Purple Carrot Juice is the perfect addition to your fitness regime. Purple heritage carrots are prized for their flavour and health benefits. Deliciously sweet, this first-pressed juice is not made from concentrate and has no added water, salt or sugar. 3.49; organicvillage.org
6 ORGANIC VILLAGE
This fast-acting nutritional formula made from organic food sources has been specifically designed for optimal absorption. High in antioxidant and detoxifying nutrients and enzymes, each scoop provides effective support for active modern lifestyles. Try it mixed with fruit juice or, for a delicious treat, add it to smoothies. 15.65; hollandandbarrett.com
7 TOTAL NUTRITION
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beauty
Bee lovely
This summer, do your bit for British bees and support the Neals Yard Bee Lovely campaign. One pound from the sale of every product in the Bee Lovely range including Bath & Shower Gel, Body Lotion, Hand Wash and Hand Cream goes to worthy bee-protection charities. The Soil Assocation-certified range is made with bee-friendly organic honey and orange and mandarin essential oils. Products cost between 6.50 and 21 and not only look good, but smell divine. Visit nealsyardremedies.com/bee-lovely to find out more about the campaign, and sign the petition to ban the use of powerful pesticides in the UK, which are harmful to our bees.
HEALTHY YOU
TY CELEBRITY TE ITE VOURITE FA

Olive and macadamia ia oils are really good for or your complexion. I incorporate them into o a homemade scrub with grapefruit juice and sea salt, says Cate Blanchett. Try Pukka Herbs Balancing Day y Cream with organic rose and macadamia oil to condition lack-lustre skin (25 for 50ml; pukkaherbs.com).
BEAUTY
55 per cent of people in the UK suffer with hyper-pigmentation* a darkening of areas of the skin caused by increased melanin. Try Avnes new D-Pigment treatment to lighten skin without harsh chemicals (35, 30ml; avene.co.uk).
Australian Native Botanicals Volumising, Strengthening Shampoo, Fake Bake Sport Daily Tan,
95 FOR 100ML; JOMALONE.COM
news
WORDS: Sin Lewis PHOTOGRAPHY: Superstock.co.uk, PA Photos * SOURCE: Study by EauThermale Avne
s Body beautifier
Lily Lolo Natural Lipsticks,
7.99; LILYLOLO.CO.UK
3 OF THE BEST
These vitamin E-enriched lipsticks, from British mineral makeup-brand Lily Lolo, nourish your lips with a splash of colour. Rosemary soothes chapped lips, and the ethically sourced minerals are kind to skin.
Treat your hair to an antioxidant boost. Free from sulphates and other chemical nasties, its pricey, but so worth it. Itll give body to fine or limp tresses.
7.50; MARKSANDSPENCER.COM
This daily tanning moisturiser gives you a gradual glow that will withstand even the most energetic of workouts. Designed to hydrate, it also firms your skin to give your already toned limbs extra suppleness. Health & Fitness 49
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beauty
Harness the anti-ageing power of natures best ingredients
Natural anti-agers
Silica
Guzzle mineral water to hydrate your skin from within, but save some to splash on your face. Bog standard tap water wont cut it, but mineral water, with its high silica content, helps strengthen and restore skin cells and encourages collagen production. It supports skin hydration and protects against UV damage, too. Use mineral water as a toner or to wash your face morning and night. Its a simple tweak to your beauty regime thatll make a big difference. Silica skin supplements also help to protect your skin from the inside. Try: Nephria Jade Activating Cream, 45; nephria.co.uk, or Geoskincare Light Moisturiser, 27.50; thenatural skincarecompany.co.uk.
T
HEALTHY YOU
heres a time in all our lives when we start reaching for the anti-ageing cream. Ageing is an inevitable process, but theres no need to plaster your skin with harsh, synthetic chemicals. Mother Nature holds the answer to plumper, smoother and more youthful skin, and skincare companies are taking advantage of this. Here are five of the best new, all-natural, antiageing solutions.
Orange essential oil

The sweet and heady aromas of orange essential oils make them a popular fragrance for natural beauty products. Orange blossom oil comes from the orange flower, while sweet orange oil is taken from orange peel. The oils are rich in anti-ageing vitamin C, which boosts collagen production and skin elasticity. When massaged in, the antioxidant-rich vitamin also helps detoxify the lymphatic system. Orange essential oils are anti-inflammatory and antiseptic, too, so are ideal for acne sufferers. Try: Pure Lochside Orange & Echinacea Toner, 22; purelochside.com, or Neals Yard Honey and Orange Facial Scrub, 14.80; nealsyard remedies.com.
Sea buckthorn
Packed with six different fat-soluble vitamins A, K, E, C, B1 and B2 and folic acid, plus omega-7 and flavonoid antioxidants, sea buckthorn extract is an anti-ageing hero. Great for sunburnt, dry and maturing skin, it supports your skins healing process and restores elasticity and firmness. Sea buckthorn is one of the richest natural sources of beta-carotene, which gives the oil its orange colour, and will give your skin a bronzed appearance if applied in a high concentration. Try: Weleda Sea Buckthorn Replenishing Body Lotion, 15.95; weleda.co.uk, or Lebelle Rose Face Serum, 30; lebelleskincare.com. 50 Health & Fitness
Avocado oil
Mashed avocado is an effective DIY face mask, as avocado oil helps fight the signs of ageing. Packed with vitamin E, a powerful antioxidant, avocado oil detoxifies the skin and fights free radicals. Unlike many oils, avocado penetrates the skin to a deeper level, assisting skin cell regeneration. It also helps skin cells retain water, so is ideal for dry skin conditions, including psoriasis. Avocado oil contains high levels of plant fats called sterols, which can reduce sun damage, age spots and scarring. Try: JASN Age Renewal Vitamin E Crme, 8.99; jasonnaturalcare.co.uk, or Antipodes Avocado Pear Nourishing Night Cream, 29.69; naturisimo.com.
Coffee berries
Caffeine is regularly used in lotions for firming and toning the skin, but the whole coffee fruit has superior anti-ageing properties. Patented as CoffeeBerry, the extract is three times more efficient than green tea at fighting free radicals, making it the most potent ingredient on the ORAC (oxygen radical absorbance capacity) antioxidant scale. As an ingredient in cosmetics, its used to prevent cellular damage caused by UV rays. Clinical studies have shown it also improves skin smoothness and reduces the appearance of wrinkles. Try: Priori CoffeeBerry Natraceuticals Tightening Serum, 53.50; cosmeceuticals.co.uk.
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Whole food for your whole body
Buy now at:
www.SunChlorella.co.uk
freephone
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insider secrets
Weve tracked down the A-listers gurus and asked them to share their secrets, so you too can have a body with star quality
WORDS: Jo Ebsworth
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Health & Fitness 55
R INSIDEP SCOO
TH ODY THE BODY H GU GURU Ja James Duigan
Wh When supermodels such as dels Ro Rosie Huntington-Whiteley -Whiteley an and Elle Macpherson need son ed to look and feel their best, heir they th turn to James es Duigan, personal trainer Du and co-founder of of Bodyism (bodyism.com) sm.com) acclaimed as Londons ondo s ondons don most luxurious gym since it moved to the beautiful Bulgari Hotel in Knightsbridge. bridge ge. ge Duigan and his team specialise in creating long, lean, athletic bodies through a combination of exercise, a clean and lean diet, and bespoke supplements designed to strip fat and enhance health. Duigan is also currently whipping actress Holly Valance into shape for her wedding next year.
CELEB TIP
I dont change what I ch eat befor a big before event but I do take event, lysine, an amino ac thats good for acid the immune system and the skin.
Actress Kate Winslet, 36 Actres et, Try Solgar L-Lysine 500mg, 6.72 So 0mg, for 50 capsules; bodykind.com. ykind.com.
Pssst! Gourmet diet to go

Caroline Flack, Gabby Logan and Louisa Lytton are all devotees of MY Food (myfood.co.uk). The delivery diet services most popular programme is the New Body plan a Mediterraneaninspired menu based on 1,200 calories a day to help customers lose an average of 7lbs in two weeks. And for us sporty types, they also have an Active Body plan, designed to support your workouts. Prices start from 16.50 a day.
I love disco lunges because they target so many muscles in the body, to give you long, lean legs and beautiful posture. To do them, stand tall with hands by your sides, then lunge forward with your right foot and simultaneously raise both arms up above your head, keeping your arms straight. Return to standing and lower your arms, then repeat on the other leg. You can watch a video demonstration of the disco lunge at bodyism.com, along with clips of my other top moves. othe to her he De Develop a holistic attitude. Basicall Basically, Basically, your body will always sically, reflect your attitude, so you yo should never be obsessive about it because you can get an obsessive-looking body. obses Its all about focusing on Its ll abo health and self-acceptance and saying, OK, this is who and saying sayi ying I am, this is where Im at and thats OK, and this is where I want to go. Having wher this p positive attitude provides a really solid platform to really s ally transform your body and transfor health. Thats what its all about heal health alth concentrate on leading a conc happy, healthy life, and then your body will follow.
Here are Duigans top shape-up tips for a beautiful, healthy body Do this:
Get th this:
Famed for her signature fresh and flawless look, make-up artist extraordinaire Lisa Eldridge (lisaeldridge.com) has worked with everyone from Kate Winslet and Emma Watson to Kate Moss and Katy Perry, and is on speed dial to the A-list when they need to look picture-perfect. While us mere mortals dont get to rub shoulders with the stars on an average night out, that doesnt mean our make-up shouldnt go the distance and still look great. For long-lasting lips, use a lip pencil such as Rimmel Exaggerate Full Colour Lip Liner, 3.99, all over your lips, and smudge it t in to make a stain. says Eldridge. Apply a layer of long lasting lipstick (try No7 Stay Perfect Lipstick, 10) and really work it in with a lip brush. Blot your lips with a tissue, and apply another layer of lipstick. Blot again, then even out the shape of your lips with your liner, blending it slightly with a lip brush so you dont get a hard edge. Then blot once more and youre done. Youll find you have a really indelible stain on the lips that wont budge.
Long-lasting make-up
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CELEB STYLIST Richard Ward
IM A EBRITY.... CEL ME IN GET THERE!
Wards ber-cool Richard Ward Hair & Metrospa in Duke of the York Square, London, is visited by a host of celebrities and royalty, including of Cambridge (his team styled her hair for her wedding day), Pippa Duchess Middleton and Samantha Cameron. Prices from 52. Book an appointment on 020 7730 1222, or visit richardward.com.
Here are Wards tips for lustrous A-list hair Visit your hairdresser
THE A-LIST SPA Ladies who do luxury

Hailed Hail as the ultimate day spa, the Urban Retreat in Harrods, London, offers an Re abundance of cutting edge treatments, abun grooming services, and the worlds finest groo oomi cosmetic cosmet brands (theres also an Urban Retreat salon at Harvey Nichols, Manchester). Adored by many of our favourite celebs, fans spa of the s include Kelly Brook, who has her eyebrows shaped at the Shavata Brow Studio, Daisy and Dais Lowe, Georgia May Jagger and Jerry who Hall, wh all flock there for facials. Learn some beauty tricks with a two-hour Daniel Sandler Make-up Masterclass, 50 per person; Sa or indulge in a Crme de la Mer facial, 120 for fo one hour in the only Crme de la Mer treatment room in the world, or get more tr youthful, radiant skin with a session of Micro Dermabrasion (125 for 30 minutes). Visit urbanretreat.co.uk.
air. air. Effortless glamour starts with beautifully conditioned hair. your way to keep your hair in top condition is to visit your The best move remo o remove hairdresser regularly. Dry, split ends are an absolute no, so remove eeks ill weeks wil than 12 weeks willl them every six weeks. Leaving any cut longer result in dry, scraggy ends with no definition.
Go darker
vive ired air, vive tired hair, Taking your colour darker is a great way to revive tired hair, ter, ight ette his ight better, this light better, this and disguise grey. As darker, richer tones reflect our olou olour look healthier. Go for a clear colour is an easy way to make hair add instant shine and lustre. gloss to
Fight the frizz
Frizz is hair thats crying out for moisture. Its caused by porosity or sensitivity, damage to the cuticle and cortex or main bulk of the hair. To combat frizz, use a deep conditioning mask such as Couture Hair Intensive Masques (23; richardward.com). It evens out porosity to leave hair smooth and glossy.
Shine spoiler
Shine is achieved when hair reflects light, and to do this, the outside layer of the hair (the cuticle) needs to be flat. Think of it like roof tiles or fish scales damage makes these cuticles rough up and if they are not flat, hair cant shine. Poor diet (not rich enough in protein), damaged cuticles and low-quality products reduce gloss. The key is to follow the right maintenance programme for your hair type to keep your hair as healthy as possible.
*Visit Bodydoctor.com to claim your discount. Price includes UK mainland delivery (40 for rest of the world).You have the right to return the programme within 30 days of delivery receipt. An administration fee of 20 will be
David Marshall, aka The Body Doctor, has a client-list that reads like a whos who of the glitterati think Sophie Dahl, Lily Allen, Kate Moss. Now hes developed a DVD and workout book you can use to train at home. So whats the secret behind his method? Its about teaching people how to exercise correctly, and what and when to eat in relation to when they exercise, he says. When people exercise, its like a profit H&F Save 5 offer! and loss account the profit 0% is when you eat and the loss the Bo and get dyd is when you exercise. My Fitness octor and method aims to put the Nutriti on Boo body into balance so that k DVD T win Pa & everything works together. c
Call the Doc
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Pssst! Love lean legs?

Its no wonder Fearne Cotton, Holly Willoughby, Tess Daly and The Saturdays all love Zaggoras Viva Hotpants (50; zaggora.com). Theyre designed to increase your core body temperature when you exercise, increasing calorie burn for faster weight-loss.
for 25 *
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Health & Fitness 57
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C CELEB TIP
I wont go anywhere without Manuka Do Doctors ApiClear Blemish Cream. Br Breakouts often occur during fes festivals and holidays, so having this to instantly soothe my skin is a lifesaver! Its so easy to use I just life pop it in my bag and know that my skin will stay blemish free.
Made in Chelseas Millie Mackintosh, 22 (5.99; hollandandbarrett.com) (5.99
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THE DIET FIXER Jennifer Irvine

Loved by A-listers Lily Cole, Elle Macpherson, Florence Welch and Erin OConnor among others, London-based Pure Package (purepackage.com), created by Jennifer Irvine (above), offers tailored, freshly prepared meals and snacks delivered directly to the door of time-starved people who want a quick and easy way to eat more healthily, lose weight or detox. Its latest package, the Beach Goddess programme, is designed to promote weight-loss and boost energy levels, while helping flatten your tummy and get your skin glowing with plenty of vitamins B, D and E. Prices start from 32.95 per day for a full programme (three meals and two snacks).
Cellulite busted!
Want to know how Kelly Brook and Lisa Snowdon keep their thighs cellulite-free? Both models visit the Neville Salon, London (nevillehairandbeauty.net) for regular Cellulite Slayer Massage treatments, 120 per session. The unique figure-shaping therapy is carried out by ex-judo champion Tetyana Niroomand-Rad, who is renowned for leaving knots, orange peel skin, love handles and saddle bags quivering under her strength! After vigorous dry skin brushing to stimulate lymph nodes and prepare your body for ridding itself of cellulite, Niroomand-Rad performs a full-body, deep-tissue massage combined with lymphatic drainage and a unique cupping technique to bring hydration and blood flow to the surface and shape the contours of your body. Finally, a hot algae body wrap helps flush out fatty acids and toxins that have been shifted during the massage to leave your skin silky smooth and newly contoured.
Try these tips from the experts at Pure Package to cut 100 calories from your diet, but still get maximum taste and enjoyment.
Eating cold-baked salmon is better for you than smoked salmon you save approximately 50 calories for every 100g consumed. Baked salmon also allows more freedom when adding herbs or other flavours such as chilli, coriander or lime. Try using chickpea pasta. Its a low-GI food and helps you feel fuller for longer. Chick peas are also high in protein and fibre, which is a considerable bonus when watching not only your figure, but your health too. For another pasta switch use new potatoes. Almost all your favourite pasta sauces work well with crushed new potatoes instead. New potatoes with their skins on release sugars more slowly and will keep you feeling fuller for longer.
Pssst! Fashionable fitness

Celebrities get papped at the most inconvenient times, so our favourite fit A-list stars make sure they always look gorgeous, even after a not-soglam workout. But what do the likes of Kim Kardashian and Jessica Biel wear at the gym? Step forward Canadian brand lululemon, which specialises in bright, stylish designs in high-tech fabrics. For hot gym fashion, visit the showroom in Chelsea, London or buy online at lululemon.com.
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IM ATY.... BRI CELE ME IN GET ERE! TH
Style sensation
With awards aplenty (including Celebrity Hairdresser of the Year) and an illustrious TV career working on shows including The X Factor, its no surprise Jamie Stevens is called on by stars including Kylie Minogue, Myleene Klass, Elle Macpherson, Emilia Fox and girl band Little Mix. Fancy a dose of superstar treatment? Head to his beautiful Kensington salon with private VIP area to enjoy superlative styling and pampering treatments in sophisticated privacy. You never know, you could find yourself rubbing shoulders at the wash stations with the entertainment industries finest! Prices start from 55. jamiestevenshair.com.
CELEB TIP
I like putting foundation on my legs so I feel like I have coverage. As Im quite an active person, Ive got a few scars e f on my legs, so I pu put foundation founda on and I feel f like Im wearing tights.
THE SHAPE SHIFTER Elia Siaperas

Elia Siaperas, personal trainer and studio manager at The Laboratory Spa & Health Club (labspa.co.uk) is the man celebs turn to when they need a dramatic transformation in their weight. He counts Claire Nasir and Jennifer Ellison among his clients.
R INSIDEP SCOO
Pilates to blast belly fat.. at. at Avoid fried foods, starches and highsugar beverages to aid weight loss. Try this very simple yet effective exercise. le e. Sit on the floor with your legs bent and feet flat on the floor and lean back slightly. Using your core and abdominal muscles, try to keep your body stable and hold for 20-30 seconds. Repeat 15 times. To make it harder, introduce a 10lb medicine ball to the exercise. Hold the ball in both arms and slowly move your arms from side to side so that you touch the floor near your waist on each side. Repeat 15 times to feel your core really working.
Try Elias tips for A-list abs

Combine strength training that will really work your abs with a strict diet rich in lean proteins, such as fish and chicken, and a balanced offering of the right carbohydrates to build muscle, keep you feeling fuller for longer and reduce the fat that covers your abdominal muscles. Include high-intensity cardio and classes such as Bodycombat and
Alesha Dixon, Dixon 33. (Try MACs Face and Body Body Foundation, 25.50; maccosmetics.. maccosmeti co.uk)
Pssst! Pretty peepers

Want long, voluminous lashes without the falsies? Then try ModelCos award-winning Fibre Lash Brush On False Lashes, 35, a two-stage mascara created for the ultimate false lash effect. Dannii Minogue says its a staple of her make-up bag and her secret weapon for a flirty flutter! Available from boots.com.
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Health & Fitness 59
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Pampering pick-me-up
IM A .... Y ELEBRITIN C ME GET THERE!

What do you do when a life of hard work and hard partying catches up with you? Well, if youre Rhianna, Geri Halliwell or Cindy Crawford, you head to your nearest EF MEDISPA clinic (efmedispa.com) for a Drip & Chill treatment. For 225, clients get hooked up to an intravenous saline drip with immune-boosting super nutrients and antioxidants, while enjoying a foot massage, pedicure or reflexology session. The treatment is designed to help recharge low batteries and aid weight loss. Cant afford this? For a more budget-friendly pick-me-up, try BetterYous Boost oral spray. Its full of vitamin B12, which will energise you and help kick-start your metabolism. 11.95, betteryou.co.uk
THE CELEB HE CLEANSE Nosh Detox

How do Gwyneth Paltrow, Stella McCartney and Samantha Womack stay on top form? They all rely on Nosh Detox (noshdetox.com) to deliver delicious, nutritionally balanced, personalised meals to their doors. The brainchild of Sangeeta Sidhu (above), Nosh Detox is more than just a weight-loss aid: its bespoke alternative nutrition packages treat various issues, from skin and digestion problems to helping customers cope with stress. Their new six-day Beat the Bloat box, ox, including superfood sachets, digestive enzymes, probiotic capsules and herbal teas, is designed to relieve symptoms of gassiness and bloating.
If you suffer from tummy troubles, les, les, try Sidhus herbal tea suggestions ions to relieve symptoms
Spearmint tea helps to relieve gas and stomach aches, and ginger tea can help prevent stomach upsets. Dandelion tea helps stimulate the digestion of fats and oils to improve many of the digestive difficulties associated with a fatty diet. Nettle tea helps reduce bloating. Green tea calms the digestive tract and contains a compound also known to relieve bloating.
CELEB TIP
I love G Get2Smile by Smile Studio London, a home whitening system that bleaches your teeth so quickly blea you only need to use it for 40 minutes a day and youll be minute grinning like a Cheshire cat! It grinn means I smile and natter on TV mean with bags of confidence! b
TV pre presenter Caroline Flack, 32 295; smilestudiolondon.co.uk) 295
Pssst! Slim star treat

Sweet treats are even better when theyre guilt free, which is why the likes of Cheryl Cole, Pixie Lott and Kim Kardashian adore fat-free Pinkberry frozen yoghurt. With mouth-watering flavours such as pomegranate, melon, coconut, chocolate and mango, its available from the Selfridges Food Hall and at the Westfield and Bluewater shopping centres. Stock up your freezer with Pinkberrys 700g Take Home pots, 7.95.
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IM A .... Y CELEBRITIN ME GET THERE!
The VIP bootcamp
Pssst! Energy essential

How do Victoria Beckham and Miranda Kerr cope with motherhood and their jet setting lifestyles? They both take Sun chlorella A ( 21.95 for 300 tablets; sunchlorella.co.uk), a Japanese wholefood supplement packed with vitamins A, B12, B6, iron and essential amino acids to boost energy levels and promote healthy skin and hair.
No matter how much we try to persuade him, personal trainer Dan Roberts just wont drop the names of his exclusive clientele (including royalty, popstars and film actors), but he does reveal the reason for his success is because he treats clients like close friends, and simply wont accept diva behaviour!. He did tell us this though: You can get an A-list body without the hours and the expense of people like me, if you do your research and are dedicated to your goal. If toning up for an event is important enough to give you this kind of motivation and you do some research you can achieve a celeb body, too. The trick is to see what works for you and to find activities you enjoy. My team and I post lots of free tips and videos to our new twitter feed: @TeamDanRoberts.
CELEB TIP
I say fake it not bake it! I ake love the St Tropez Self z lf l Tan Bronzing Mousse. ousse. Ive got it down to a fine art now. I exfoliate all over then er put cream on my knees, ankles, kles, elbows anywhere ywhere ill where the tan will he grab or where the skin ream is dry. Putting cream there first acts like a ne barrier. I use one of s those tan mitts so I ale-tale dont get the tale-tale signs, and then Ill go over the knees, ankles, palms of the hands and elbows with a cleansing wipe to avoid patches!
TV presenter Tess Daly, 43 30.64 for 240ml; st-tropez.com
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HOTOGRAPHY: PA Photos.com, Corbis.com, Shutterstock.com
Frizz-free hair
Want glossy, big, bouncy, lustrous rous rous locks without constant trips to the salon? Take a leaf from celebs such as Jenny Frost and Sophie Anderton and have a KeraStraight Brazilian traight Brazilian traight Brazilia aigh azilian Straightening treatment, to leave your hair silky smooth, frizz-free and full of volume for up to four months. With a choice of three different formulas for different hair types, prices range from 150-250. Find your nearest salon at kerastraight.com. Or try a Kerastraight moisture mask (23.95 for 100ml; merrittsforhair.co.uk), which is brilliant for nourishing dry hair.
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Health & Fitness 61
GO, GO ORGANIC!
Reduce your toxic load and boost your nutrition with our budget-friendly guide to eating as nature intended
WORDS: Sin Lewis PHOTOGRAPHY: Danny Bird
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eat organic
ave you given up on organic? Youre not alone. Buying organic food is not very important for almost half the population (41 per cent) according to the Soil Associations Organic Market Report 2012, with 91 per cent of people saying the added cost is the biggest reason they dont buy it. Its no surprise, therefore, that sales of organic food dropped by five per cent in 2011. When money is tight, its tempting to spend less on food. But despite the credit crunch, it is worth remembering the benefits of eating organic. During Organic September 2012, the Soil Association is encouraging us to look beyond cost and focus on the fact that opting for organic helps you to eat more natural foods and live a more natural life. There are three compelling reasons to go organic, according to latest research. First, organic certification requires that farmers grow crops and rear livestock in line with nature. This means the absence
of chemical pesticides, antibiotics and genetic modification practices. Around 31,000 tonnes of pesticides are sprayed over UK land each year, according to The Food and Environment Agency, with a worrying 3,419 pesticide products licensed for use. This cocktail of chemicals poses a potential risk to human health.
Organic fruit and vegetables contain up to 40 per cent more antioxidants

The second reason to go organic is that its better for the environment, and for animal welfare. Organic farms have 50 per cent more wildlife, cause less pollution and generally release fewer greenhouse gases,
says Clio Turton of the Soil Association. Animals are allowed to roam more freely and live a more natural way of life. Finally, a body of research shows that organic food is nutritionally better for you. A study by Newcastle University found that organic fruit and vegetables contain up to 40 per cent more antioxidants, while organic milk contains nearly 60 per cent more. Organic food contains more of the good stuff we need, like vitamins and minerals, and less of the bad stuff that we dont like, such as pesticides, additives and drugs, says Turton. Organic processed food can also be healthier for you, as hydrogenated fats and controversial additives, such as aspartame, tartrazine and MSG, are banned in organic food production. If the cost of organic food is still your sticking point, the good news is you can make the switch on a budget. Follow our guide to the must-buy organic produce with pursefriendly tips.
Organic food on a budget

You want to eat organic, but youre strapped for cash? These tips from the Soil Association will help you make your money go further.
per cent, even though the market was down overall, showing theyre a hit with organic customers. Try Riverford Organics or Abel & Cole, or contact your local farm to see if they offer a service. Select the box of the week for the cheapest deal you get a selection of fruit and veg thats available that week.
For the freshest and most local food, start with herbs and lettuce leaves as these are time- and space-efficient. You can grow potatoes in bags or trailing tomatoes and strawberries in hanging baskets. You can guarantee your foods organic credentials by buying organic compost.
GROW YOUR OWN
EAT SEASONALLY
Organic seasonal produce is fresher, tastier and more nutritious, and wont have travelled miles to get to your plate. This makes it cheaper. Stop buying strawberries in December visit eattheseaasons.com for an in-depth guide to British seasonal food.
Bulk up dishes with vegetables and organic pulses, such as beans and lentils, available in most supermarkets. Alternatively, use cheaper cuts of organic meat from your butcher.
CUT DOWN ON MEAT
If youre tending an allotment and a friend keeps hens, swap your produce for their eggs. Youll save money and create an organic community.
SWAP PRODUCE
SIGN UP TO AN
ORGANIC BOX SCHEME Get local, seasonal and organic fruit and veg delivered to your door. In 2011, box schemes sales were up 7.2
REDUCE PACKAGING Avoid packaged fruit and vegetables to cut down on cost and waste. Youre more likely to buy what you need this way. Plus youll be looking after the environment and reducing the risk of chemicals in packaging leaking into your food.
HEAD TO A FARMERS MARKET AT LAST KNOCKINGS Rather than transporting unsold stock back to their farms, producers are likely to sell off fruit and vegetables at reduced prices, so going to the market at the end of the day is the best time to pick up a bargain.
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YOUR ORGANIC SHOPPING BASKET

Not all food is produced equally, so its worth splashing your cash on these organic necessities
Organic meat is more expensive than non-organic (organic beef can cost 8 extra per 500g). But you get what you pay for, says Turton. Non-organic animal feed is produced using pesticides, plus animals are given antibiotics and growth hormones so they yield more meat. Ingesting these hormones could result in excess oestrogen in the body, which is linked to a greater risk of breast cancer. The Soil Association recommends erring on the side of caution by opting for organic meat. The animals will also have had a better quality of life.
MEAT
and other greens, such as kale, are treated with pesticides, anti-mildew sprays and wax to maintain their freshness. The Pesticides Residue Committee (PRC) found 22 per cent of spinach samples contained more than one pesticide residue. Buy organic, or grow your own, to avoid these chemicals.
SPINACH
Organic ods in fo wholegraead, pasta r such as bontain more c and rice ins and m vita , and minerals r fewe . chemicals
are treated with pesticides that rest on their skin and are often waxed to prolong their shelf life, so buy organic or wash them before eating. Peppers are on the Environmental Working Groups Dirty Dozen list of fruit and veg that contain the most pesticides.
PEPPERS
Need that caffeine hit? Make sure its organic. Conventional coffee-farming depends heavily on pesticides and herbicides, which could end up in your cup. Coffee is grown in countries that often do not regulate the use of pesticides, so if you buy organic coffee, therell be less need for the farmers to work with toxic chemicals, says Turton. By using natural methods to protect crops and cultivate healthier soil, farming becomes more sustainable. Plus, organic coffee has a richer flavour and aroma. 64 Health & Fitness // healthandtnessonline.co.uk
COFFEE
The egg aisle in a supermarket can be a confusing place. Avoid egg boxes labelled Farm Fresh or Country Fresh, these dont relate to the quality of the egg, says Turton. The main difference between organic, free-range and other eggs is the rule on flock sizes. EU regulations state birds can be kept in flocks of up to 9,000 in a single shed, but organic standards require maximum flocks of 2,000, meaning less-stressed birds that lay healthier eggs. Organic chickens are not fed growth-promoting hormones or antibiotics.
EGGS
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eat organic
PEACHES
Non-organic milk often contains pesticides and growth hormones. Dairy cows are also given antibiotics to prevent udder infections. Organic milk, like organic beef, contains 68 per cent more omega-3 fatty acids, according to a Glasgow University study, plus more vitamin E and beta-carotene, when grass is the staple of cows diets, instead of grain. Organic milk is the most researched organic food, with significant findings in its favour, says Turton. Most coffee shops now serve organic milk so theres no need to forgo that morning latte.
MILK
and other soft-skinned fruits have no protective layer to guard against harmful chemicals. The Pesticide Action Network (PAN, pan-uk.org) found 23 per cent of peaches had one or more pesticide residues.
can absorb a high level of pesticides, due to their soft skin. In the PRC study, 86 per cent of strawberry samples contained a pesticide residue. A similar six-year study by PAN tested 283 samples of strawberries and found that 43 per cent contained multiple pesticides. Strawberries and blueberries both feature on the EWGs Dirty Dozen list.
BERRIES
was found to contain pesticide residue in 46 per cent of samples, according to the PRC. Similar research by PAN found that almost 70 per cent of non-organic celery contained pesticide residue. High-water content vegetables such as celery (No. 2 on the Dirty Dozen list) and cucumbers absorb chemicals from the soil, and also through their thin skin.
CELERY
and other root vegetables absorb the fungicides, herbicides and pesticides from the soil. PANs study showed that 40 per cent of non-organic potatoes contain pesticides, and some of the organic varieties did, too. It shows how hard it is to protect crops against chemical contamination.
POTATOES
Organic apples are healthier than non-organic apples, shows a study by Newcastles School of Agriculture, Food and Rural Development. It found that fruit and vegetables grown without artificial fertilisers contained more vitamin C. A 2007 Polish study also found that organic apple pure contains more phenols, flavonoids and vitamin C compared with non-organic pure. In an eight year study, the PRC found that 76 per cent of apple samples contained more than one pesticide residue.
APPLES
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eat organic
Sleep well
Forget toxic room sprays, opt for plant therapy instead. Spritz some Primavera Organic Lavender Pillow Mist (9.95, 30ml; primaveralife.co.uk) in your bedroom at night for a peaceful slumber. The blend of organic lavender, rosewood, vanilla and bitter orange essential oils have been chosen to relax and calm the mind and reduce stress.
Chocolate treat
Summer wouldnt be the same without ice cream and after all that exercise and healthy eating, youve earned it. Top of our list is Green & Blacks White Chocolate Ice Cream with a Raspberry Swirl (4.49 per 500ml). Its made with a tangy raspberry compote, smooth white chocolate and organic cream from UK dairy farms. Hand us a spoon or a shovel!
Hair delight
Hydrate dry hair and fight the frizz with Organic Surges Moisture Shampoo and Conditioner duo (Lustrous Locks bundle 9.18; organicsurge.com). Free from harsh chemicals, such as sodium lauryl sulphate, and paraben preservatives, they are naturally scented and will leave you with lustrous, soft and silky locks.
Skin food
Give your skin a boost with Viridian Organic Clear Skin Omega Oil (15.50, 200ml). Drizzle this Soil Associationcertified omega-3 rich oil made from flaxseed oil, avocado oil, pumpkin seed oil, argan oil, pomegranate seed oil, blackcurrant seed oil and elderberry seed oil over salads or stir-fries.
Souper foods
Get your five-a-day the organic way, by lunching on Rod and Bens organic and gluten-free soups. Using seasonal produce, the soups contain only veg from owner Rod Halls Devon farm. Try Thai Chicken soup (from 2.99; rodandbens.com), which is made with organic, free-range chicken.
Green boost
Follow in the footsteps of pro athletes such as Paula Radcliffe, and have a glass of wheat grass juice every day to boost your iron levels. Synergy Organic Wheat Grass (10.25, 100g; xenergy.co.uk) is 100 per cent pure and grown outdoors without pesticides, herbicides or artificial fertilisers. Full of vitamins, minerals, fibre and nutrients like chlorophyll, wheat grass has been shown to reduce blood pressure and increase red blood cell-count.
WE LOVE ORGANIC
Our round-up of the hottest, must-buy organic products
Summer shimmer
Bronze your cheeks with the new Limited Edition Gold Shimmer Bronzer by Green People (22, 7g; greenpeople.co.uk). This bronzer is the perfect one-stop product for summer. Use on eyes, cheeks and lips (with lip balm) for sun-kissed summer style, says celebrity make-up artist Claire Hanson. Turn to page 124 for an exclusive 25 per cent discount on all Green People adult suncare.
Active pursuits
Whether youre biking, hiking or chilling out, Howies has clothing for your active lifestyle, made using organic cotton. Not only does it feel great against your skin, organic cotton helps support farmers in the developing world and shields them from exposure to the toxic chemicals that are used to produce non-organic cotton. We love this Girls Ride Bikes Too T-Shirt (25) and the Pickle Playsuit (89). Visit howies.co.uk for more information.
Ache relief
When youve trained hard and your muscles feel tired and tight, massage your limbs with this After Exercise Deep Muscle Relief Rub (6.95, 30g; bakewellsoap. co.uk). Organic botanical ingredients, such as arnica and cajeput, relieve stiffness and inflammation, and salicylic acid reduces lactic acid build-up. 66 Health & Fitness // healthandtnessonline.co.uk
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Richmond PaRk 5k & 10k Run

Richmond PaRks only TRaffic fRee Road Run
enter at www.humanrace.co.uk
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Taking a phot P! o of your food is graph pro to be more effe ven than a food d ctive iary for encouraging good eating habits .
SNAP IT U
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stay slim
8 SURPRISING WAYSTO STAY SLIM

Say goodbye to calorie counting. Try these unusual diet strategies and watch the pounds fall away
WORDS: Angela Dowden PHOTOGRAPHY: Ian Derry
f youre fed up with dieting, its easy to see why. A recent poll by Warburtons reveals that the average woman has been on a total of 61 diets by the time she reaches the age of 45. Meanwhile, other research shows that most diets last a mere five-and-ahalf weeks, with half of slimmers throwing in the towel due to lack of willpower, and a quarter giving in because their eating regime has a tendency to leave them moody or depressed. With such gloomy statistics, its good to know that the experts have been busy uncovering a wealth of scientifically-proven weight-loss techniques that dont require relentless calorie counting, the latest diet fad or a surplus of cabbages. Of course, you still need to eat less and move more, and on a regular basis, but these clever ways to keep your weight in check will make achieving your goal that little bit easier.
Taking photographs of what you eat can be more effective at encouraging healthier eating than writing a food diary, say scientists at the University of Wisconsin-Madison, US. They asked 43 people to record in pictures as well as in words what they ate for one week, and found the photo diary was more effective at encouraging different eating habits. The experts believe that if you take photographs of your food, youre more likely to think more carefully about what you put on your plate.
1.Snap your food
to unhealthy foods (such as pepperoni pizza and sweets) as well as healthy options (including porridge and fruit). They found the brains reward centre lit up more at the sight of junk food if subjects were fatigued. In separate research, brain activity in the frontal lobe of the brain has been found to be significantly impaired when people are sleep deprived. This is the region of the brain involved in the complex processing that encourages you to make wise choices about what you should eat. In a recent study in the Journal of Consumer Research, volunteers were better able to resist fattening foods at a snack bar when they clenched their fists. Psychologists believe that tightening your muscles is so closely linked to determination, that simply doing it when faced with a food temptation can muster up greater will power to resist. Health & Fitness 69
2.Sleep more
The evidence that insufficient sleep results in higher bodyweight has been piling up. Now theres even more reason to get your zzzs in, with the news that junk food is particularly appealing to tired brains. Scientists at St Lukes Roosevelt Hospital Centre and Columbia University, US, used brain scans in normal-weight people to measure responses
3.Make a fist
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stay slim
Healthy snacking can be an important part of your stay-slim strategy, but can also sabotage your diet, with morning snacks being particularly perilous. A study in the Journal of the American Dietetic Association found that dieters who ate a healthy breakfast but no mid-morning snack lost an average of 11 per cent of their bodyweight, compared with only 7 per cent for women who did snack. According to the studys author, Dr Anne McTiernan of the Fred Hutchinson Cancer Research Centre, the gap between breakfast and lunch is rarely long enough to mean youre hungry enough to need a snack. Mid-morning snacking, therefore, might be a reflection of mindless eating habits, rather than eating to satisfy true hunger, she says. If this sounds like you, listen to your body and only eat something if youre genuinely hungry. However, dont go for more than five hours without eating, otherwise youll be tempted to reach for the nearest snack, regardless of whether its healthy or not.
4.Rethink mid-morning snacking 6. Drink a slush puppy
If youre exercising outside on a hot day, a drink made with crushed ice (which is colder than a regular iced drink) will cool your internal temperature and significantly increase the time you can exercise for. A study published in the journal Medicine & Science in Sports & Exercise found that people who drank a slushy before working out could run for about 10 minutes longer and, therefore, burnt more calories before feeling the effects of the heat.
Cutting down on sedentary leisure time such as watching TV or DVDs automatically reduces the intake of junk food and saturated fats doubling the benefits as the behaviours are closely linked. No measures of health outcomes were made in this study, but 86 per cent of the participants said that they tried to maintain the changes once they had instigated them, and that eating more fruit and vegetables made them believe theyd be capable of other healthy changes.
5. Eat almonds at breakfast
Adding almonds to breakfast cereal helps stabilise blood glucose levels until lunchtime, according to a study in the Journal of Nutrition and Metabolism. The unsaturated fats and fibre in almonds help reduce the rise in blood sugar after a meal say the researchers. So even though nuts are high in calories, they are calories well spent, preventing unhealthy snacking later on.
If youve fallen into a string of bad diet and exercise habits, it can be daunting working out how to get back on track. However, a new study from Northwestern University Feinberg School of Medicine, US, suggests changing just two behaviours can create a domino effect on other bad habits, with the most effective duo trialled being to reduce the time spent watching TV and to eat more fruit and vegetables. Just making two lifestyle changes has a big overall effect, and people dont get overwhelmed, says lead author Bonnie Spring.
7.
Change just two things to create a domino affect
8. Brush your teeth with your left hand
Insufficient sleep results in higher bodyweight
Willpower is like a muscle that can be strengthened through training, according to Roy Baumeister, psychologist and co-author of Willpower (Allen Lane, 20). A simple way to do this is to swap the tasks you normally do with one hand to your non-dominant hand. Habitual behaviour runs on automatic pilot, says Baumeister. To increase willpower, you need to override the automatic pilot and take charge with deliberate control. Baumeister tested this theory by asking right-handed people to use their left hand for everyday exercises such as brushing their teeth, controlling a computer mouse or eating for two weeks. At the end of the study, they seemed to show a marked improvement in anagram-solving. Baumeister puts this down to the left-handed exercise increasing mental flexibility and stamina for sticking to tasks, including following a diet plan.
DID YOU KN O Habitual beh W? aviour runs on auto m pilot, but willp atic ower is like a muscle that can be streng thened through train ing.
For great tips on how to feel fuller for longer, go to tinyurl.com/HFEatbetter 70 Health & Fitness // healthandtnessonline.co.uk
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Health & Fitness 71
self help
MAKING YOU ILL?

Stress levels are on the rise in UK workplaces, leading to growing anger, increased anxiety and all-round poor health. So whats making our working lives so difficult to bear and what can you do to redress the balance?
WORDS: Jane Murphy PHOTOGRAPHY: Shutterstock
IS YOUR JOB
eeling stressed, irritable or angry at work? Youre certainly not alone. Stress levels have risen for almost half of UK workers in the past year and one in four displays symptoms of mental health problems, according to a recent nationwide study by PruHealth. Whats more, it seems many of us are now externalising this stress and anxiety rather than keeping it all in: 46 per cent of those surveyed said their most likely response to feeling under pressure in the workplace was to develop desk rage and vent their frustrations on those around them. This could mean snapping at a colleague, punching the desk, or even, in a few cases, physically lashing out at someone. The result? Were spending more of our waking hours in unpleasant, unhappy working environments which in turn is leading to more stress at home, and putting us at greater 72 Health & Fitness // healthandtnessonline.co.uk
risk of both mental and physical health problems. Doesnt sound great, does it?
Before technology, it was far easier to switch off from your job
WHY SO STRESSED?
Workplace stress and anxiety are on the rise in the UK for a couple of key reasons, says behaviour expert Dr Pam Spurr, author of How to be a Happy Human (JR Books, 9.99). Obviously, the recession means people are concerned for their jobs. That adds extra pressure to work harder the theory being that if were seen to put in extra effort, well
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be the last to face the axe. Personal development specialist Jane C Woods (changingpeople.co.uk) agrees: Women have been hit hard in the recession and there are fewer part-time jobs available, which makes it more difficult for mothers with young children. This increases competition in the workplace and feelings of insecurity, both of which lead to soaring stress levels. But its not just the recession thats to blame. Fast-changing technology has also played its part in making us more angry, anxious and under pressure. Rather than simplifying our lives, the demands of technology can actually be a huge distraction, says Spurr. Not only do we have to continually keep up to date with new advances, but our anxiety increases because we start to feel we may be missing out on something if were not constantly connected to work.
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self help
HIDDEN HOURS
Indeed, its this pressure to feel constantly connected and the fact that many of us can work remotely using laptops and smartphones thats sending stress levels sky-high and seriously damaging the all-important work-life balance. Not so long ago, once you were physically away from the workplace, it was far easier to switch off from your job. But now its become the norm for many of us to check and send work emails out of hours purely to stay on top of our workloads. Instead of liberating us, technology has lashed us to the mobile or laptop round the clock, says life coach Carole Ann Rice (realcoachingco.com). Were now contactable 24 hours a day. You can literally bring all your work home with you, so its hard to switch off. Many staff are being made redundant, too, so the lucky ones remaining have to cover this extra work without extra pay. And the pressure doesnt stop when were on holiday. Remember the days when you simply disappeared for your fortnight in the sun and only your mum knew how to get hold of you in an emergency? Nowadays, it doesnt matter where you are: your boss and colleagues can potentially still get in touch. Between 2010 and 2011, the proportion of UK workers who checked their professional emails while on holiday had increased to 48 per cent up from 38 per cent in the previous year according to a survey by TripAdvisor.
that people were spending almost as long at their desks as they were in their beds sometimes even longer. This sedentary lifestyle can increase the risk of serious health problems, from joint pain to weight-related problems such as high blood pressure.
HOW TO HANDLE OTHER PEOPLES DESK RAGE

If a colleague is constantly stressed and argumentative in the workplace, it can have ave a detrimental effect on everyone else. The trick, says Stocchi, is to learn how to distance yourself from them and try not to take their issues on board yourself. Easier said than done? Dont be afraid to seek help. If you have an HR department, its their responsibility to allow you to speak to them in confidence and tackle any challenging behaviour from other members of the team, he advises. Alternatively, you could try taking the person aside and explain how their outbursts are creating a difficult atmosphere. But how can you confront them without causing an argument? The most critical point is to choose your moment carefully never immediately following an outburst. Take ownership of your feelings and use I language to prevent them turning their anger on you, suggests Stocchi. For example, say, I feel quite pained when I see you so angry. Im busy, too, but will do my best to help. In short, dont accuse or criticise them, simply show your concern.
WARNING SIGNS
Chances are you already know if your job is affecting your stress levels and happiness, but sometimes it can be difficult to acknowledge when the situation has reached boiling point. There are numerous signs that things are getting out of hand, says Rice. For instance, you feel overwhelmed, panicky and argumentative. You may find yourself habitually working late and starting to prioritise work over family and friends. Sending emails at midnight, bringing work home and constantly complaining that there arent enough hours in the day, are all indicators youre heading for burnout. Another knock-on effect of not being able to switch off from work when youre at home, is the pressure it puts on your relationships, particularly if your partner is suffering from stress, too. In fact, couples who compete over who had the worst day at work or bombard one another with their job-related problems could be heading for a break-up, warn researchers at the Florida State University College of Business. Even so, if youve had a bad day at work, its hard to switch off and pretend everything is fine when you get home. Leaving stress at the office door is the rational thing to do, but stress always leads to irrational responses, says Spurr. Fretting about work at home causing extra anxiety in your relationship means youre more fatigued and less able to cope the next day. Its a negative self-perpetuating cycle.
SITTING TARGETS
Its not just our mental health thats suffering. The fact that many of us work on smartphones, tablets and laptops away from our desks encourages poor posture, which in turn causes problems such as neck and back pain. Shockingly, a recent study from the Chartered Society of Physiotherapy found that, on average, people were topping up their working days with more than two hours of extra screen-time.
We spend almost as long at our desks as we do in bed

And, of course, all that extra work means more time spent sitting down to the point where many of us simply forget to stand up and move around throughout the day, according to a new study from the British Psychological Society. Researchers found 74 Health & Fitness // healthandtnessonline.co.uk
MAKE A CHANGE
So what steps can you take to ensure your job doesnt ruin your relationship? Be mindful of your emotional state before walking in the front door, says psychologist Dr Massimo Stocchi (harleystreet psychology. com). Try to actually visualise leaving your
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SELF-HELP STRATEGIES
How to handle stress at work
Take 10 minutes to clear your mind of chit-chat, breathe deeply and allow your senses to relax and regroup, advises Rice. Notice your thoughts, but don't judge them. This mini-meditation will lower your blood pressure and stress levels, and give you space and choice to respond rather than react to tension.
Practise mindfulness
Be disciplined about not taking work home or checking work emails out of hours. Always use separate email accounts for your personal and professional lives. That way, you wont accidentally stumble across a work issue at home.
Set clear boundaries
Talk to your non-work girlfriends
When women are under stress, we like to talk things through, says Woods. For years, womens chat has been labelled as gossip. But were not gossiping well, not always were destressing. So go ahead and arrange a girls night out with friends who are removed from your work situation.
Make sure you stand up and stretch your legs, rather than staying glued to the desk. Dont automatically send an email when you could walk over to a colleague to speak face-to-face to them instead.
Take regular breaks away from your screen
Dont put your exercise routine or healthy eating regime on hold because youre stressed at work, says Rice. After all, these are the things that will help to keep you healthy and on top of your game.
Be good to yourself
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self help
FOUR WORKPLACE STRESS-BUSTERS
1. RESCUE REMEDY RANT THERAPY
Let off steam in an email and send it to rescuerant@nelsons.net. Youll feel much better and receive some expert advice in return. Four drops of Rescue Remedy in a glass of water or orange juice may help, too. 6.90 (10ml); nelsonsnaturalworld.com
How I beat work stress

Yiye Zhang, 28, from London, spent eight years working in City accounts and insurance firms before leaving to set up her own creative coaching business (yourlifeexpression.com). Once the recession hit, the firm I worked for began limiting resources. If a project required 10 people, theyd only use seven, and we were expected to be contactable all the time. One manager insisted I have a BlackBerry because he needed to contact me out of hours. I tried to limit the intrusion by arranging a catch-up meeting every day. I also told him I wouldnt be available after 8pm. That discussion was awkward at first, but it was worth the effort. I also felt my emails were chasing me all day, but then I made a simple shift and didnt check my inbox until 11am. I could be really productive in those first two hours, so my frame of mind was more positive. My colleagues were equally stressed, so I tried not to take anything personally. Still, one manager was quite difficult. I tried everything, from talking to him informally to approaching HR, but it was never fully resolved. It spoilt Christmas with my family because I was so stressed about work. Thats when I decided to set up my own company. Yes, its scary during a recession but its important to pursue what youre passionate about, and not be scared. There are doors opening everywhere all the time.
emotional baggage at work and realise the benefits of being in a happy, healthy home. If you have a desperate need to speak about the days difficulties, agree a limited amount of time to speak only about these problems, then dont mention them again. Meanwhile, Woods warns that going home and offloading to your partner about your stressful day can become as bad a habit as emotional over-eating or smoking. The best way to break a habit is to replace it with something else, she says. So if you slump into a favourite armchair and launch into a litany of woe every night, sit in another chair. Even something this simple can make you stop and think whether your daily moan is really necessary or productive. There are many other simple self-help strategies you can employ both in and out of the workplace to keep your stress levels and general health in check (see the panel on page 75). But if the situation becomes unbearable and your entire quality of life is suffering, more drastic steps may be needed. Recession or no recession, if your job is making you ill, you have a decision to make, says Woods. If youve made a concerted effort to conquer your stress but the problem remains, maybe you have to bite the bullet and leave. It will take some careful planning and inevitable sacrifices but burning out for too long in a job that makes you ill can be utterly devastating.
2. A. VOGEL STRESS RE RELIEF DAYTIME

Th herbal tincture contains valerian This an hops to help soothe stress and and mi anxiety. Take 10 to 20 drops in mild wa or orange juice twice a day. water 3 3.95 (15ml); from Boots an health food stores, and or avogel.co.uk
3. MADE BY ZEN IRIS AROMA DIFFUSER

Easy to pop on your desk, the ultrasonic technology, aromatherapy and py light therapy calms mind, body and soul. It also acts as a mini humidifier and ioniser. 49.99; madebyzen.com
4. ALP ALPHA-STIM STRESS CO CONTROL SYSTEM

This tiny white gadget uses ear clips to em emit an electrical microcurrent through th the body in 10-second bursts. This stim stimulates your brain cells to produce the fe feel-good chemical serotonin. 299; alpha-stim.co.uk 299 99
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Health-proof your workplace. Find out how at tinyurl.com/HFWorkhealth
NORTH OR SOUTH? YOU DECIDE!
Three people a day die from asthma. Asthma UK is the charity dedicated to changing this. Help fight asthma by running in
Bupa Great North Run 16 September 2012 Royal Parks Foundation Half Marathon 7 October 2012 Find out more at asthma.org.uk/running 0800 121 62 55
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COMBINATION
Find it hard to get your five-a-day? Its time to dig out your juicer and try a glass of pure vitality.
WORDS: Hannah Ebelthite
DRINK YOUR AGREENS WINNING

WORDS: Emma Bussey PHOTOGRAPHY: Nigel Riches
healthy eating special
Want an amazing body and a kick-ass confidence boost? Then its time you tried a Mixed Martial Arts workout which promises to give you both
hen movie stars Rachel McAdams and Angelina Jolie need to shape up for tough film roles, its not a personal trainer they turn to, but the challenging regime of Mixed Martial Arts (MMA). In the US, and increasingly in the UK, MMA is a fast-growing sports and exercise phenomenon. Its a multi-discipline combination of boxing, Muay Thai (kickboxing), Greco Roman and freestyle wrestling, judo and Brazilian jiu jitsu. The sport emerged in the US in the 1990s, through the Ultimate Fighting Championships, where fighters from different sports and disciplines fought each other under some fairly lax rules. As the sport grew more popular, order and discipline were imposed, and MMA was officially born. But you dont have to get into a ring and fight to benefit from the extreme fitness that MMA brings. Women are increasingly going to MMA
classes, where instructors show them how to incorporate this rigorous training into their daily lives and reach unparalleled levels of fitness and strength. For celebrities like McAdams, one of the main attractions of MMA is the sheer speed with which it delivers amazing and lasting results. MMA aficionados swear by its ability to help them shed weight fast, and tone them up via a disciplined diet and structured workouts. Its also, reportedly, perfect for metabolic conditioning and building lean muscle. And, because the routines combine both strength-training and cardio exercises, energy levels are boosted and flexibility is improved. Other key benefits include increased agility, improved balance and greater explosive strength. But, women say, MMA trainings ultimate benefit is the mental focus it brings. After their structured and disciplined workout sessions, they feel more confident, assertive
Angelinas an MMA fan
Rachel uses MMA to prepare for her film roles
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Health & Fitness 79
and in control of their lives. MMA training is a body and mind workout at its finest, where shaping up physically, mentally and spiritually can be achieved in tandem. There is no fitter athlete than a mixed martial artist, says MMA trainer Jerry Owen, who trains world champions in MMA and boxing, and is developing an MMA camp in Los Angeles for Hollywood celebrities. I have a passion for working with boxers and mixed martial artists, he says. I love that you are doing all the individual arts and then putting them all together. As fighters and trainers, we all learn the same techniques, but we each develop our own style. Over the years, as Hollywood has caught on to Owens training method, hes been sought out by the likes of McAdams, whos now in the shape of her life. MMA workouts are a great conditioning tool for women like Rachel, he says. There are a lot of action-adventure films, and whether they have a fight scene or not, the agility that MMA training can develop for those roles is extraordinary. McAdams first came to Owen while she was shooting The Lucky Ones. She had to play a soldier coming home from Iraq, says Owen. We used boxing and rigorous workouts to get her into character. We trained six days a week for 20-60 minutes. We did a lot of high-intensity and short-duration training, incorporating boxing, box jumps, pull-ups and kettlebell swings. For the first role we worked on together, Rachel had to pack on a little muscle. After that, we worked on building her a lean physique. We were able to put on a little bulk and then back to a leaner shape in just a few weeks. Owen is quick to add that its not all about aesthetics. When the way you look is your only goal, you set yourself up to fail, he says. Its important to focus on performance, and the rest will follow.
UFC champ Miesha Tate owes her physique to MMA training
There is no fitter athlete than an MMA athlete
Owen. Most of my clients do a little sparring without making hard contact. But some do enter tournaments from time to time. I dont believe in isolating muscles on gym machines, he says. I use compound movements, such as lifting heavy objects, gymnastic and body-weight movements, sprinting and kettle balls. I have clients in their 70s. I even train a woman whos 93, who moves better than some 20-year-olds! This is whats so amazing about MMA training.
MMA fever is also upon us over here, too. MMA gyms are springing up all over, for instance, Urban Kings (urbankingsgym.com) in London. And combat classes are increasingly popular in mainstream gyms. MMA ticks so many boxes, says Jason Young, UK UFC fighter and personal trainer. Its a fun and novel way to work out. Training can be serious or relaxed. Its like boxercise, you can take elements of the sport and add them to your workout. As well as making you fit, MMA can also help teach women self-defence. A typical MMA training class kicks off with a warm-up, doing a movement preparation, squats and box jumps. Then, its on to fight movements such as kicks, jabs and sparring. You never have to step into the cage or the ring to benefit from MMA fight training, says
MMA IN THE UK
PHOTOGRAPHY: PA Photos, Corbis.co.uk ILLUSTRATIONS: Jason Pickersgill
Body Combat class inspired by martial arts
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tness trend
This two-stage MMA regime will give you a lean shape and superb full-body fitness
PREPARATION 5 lateral lunges Stand with your feet shoulderwidth apart. Step to your right, bend your right knee and shift your weight to that side. Keep your left leg straight. Hold this position for two seconds. Push back to the starting position and repeat with your left leg. 10 Hip rotations Lie on your side with your knees pulled up towards your chest. Lift your top knee, keeping your top foot in contact with your bottom foot. Now turn to your other side and repeat with the other leg. Inch worms Stand with your feet shoulderwidth apart. Place your hands on the ground in front of you, and walk your hands forwards into plank position. Pause, then walk your feet in towards your hands. Walk your hands fowards again to gradually inch your way forwards. Do this moving across the room, then back again. 400m jog ROUND ONE 5 box jumps Stand with your feet shoulder-width apart, a short space away from a box, with your knees slightly bent. Lower into a squat and push up, jumping onto the box. Immediately push off the box and jump back to the starting position. 10 kettlebell swings Stand with your feet slightly more than shoulder-width apart, feet pointing forward. Keep your back straight and your shoulders down. Lower your body as if you were going to sit in a chair and swing the kettlebell between your legs. Swiftly straighten your body, swinging the kettlebell up to chest height, arms straight and contracting your bottom. 200m sprint
RACHEL MCADAMS WORKOUT PLAN
Perform as many rounds as possible in 20 minutes. The clock is running!
Boxing Boxing Punch continuously for three Punc minutes. Do this between six minu and eight times. ei
FINISHER 20 Burpees From standing, drop into a squat, and place your hands on the ground. Spring back into plank, then spring forwards into a squat and jump on the spot.
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Health & Fitness 81
E* FITNESS FRE ILATES DVD P

italising Pilates workout Shape up at home with this rev
This invigorating routine, presented by well-known Pilates instructor and personal trainer, Rocco Sorace, aims to boost your fitness, strength and flexibility. A series of mat-based exercises will help reduce stress, increase core strength and improve your posture. Best of all, you can perform it in the comfort of your own home.
just 2.20 postage
* You pay
How to claim:
To claim your FREE Fitness Pilates DVD send a cheque or postal order for 2.20, by post only, to the address below. For a limited time, take advantage of our SPECIAL OFFER by ordering the Fitness Pilates 3 DVD Box Set (includes the FREE Fitness Pilates DVD) at the discounted price, by calling 01624 640000 and quoting PILATES or using the order form below. Send all orders to: Duke Marketing Ltd, PO Box 46, Douglas, Isle of Man IM99 1DD. All cheques must be made payable to Duke Marketing Ltd. Please allow 28 days for delivery from receipt of order. Orders must be submitted before September 30, 2012.
Title Fitness Pilates DVD, code 6218 (rrp 12.99) Fitness Pilates 3 DVD Box Set, code 6220 Includes the free DVD, code 6218 (rrp 19.99) Quantity Price 1 FREE 16.99 Postage 2.20 FREE Total
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For full terms and conditions, visit competitions.healthandfitnessonline.co.uk
Plus, get our SPECIAL OFFER on the Fitness Pilates 3 DVD BOX SET for 16.99 + FREE postage (rrp 19.99). This great-value box set gives you everything you need with three volumes of Fitness Pilates Body Tone, Intermediate Workout and Advanced Workout. Celebrity fitness and lifestyle trainer Rocco Sorace guides you through a series of exercises to help improve your fitness and boost your mental wellbeing by relieving stress and aiding relaxation.
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Terms and Conditions: 1. Details on this page form part of the terms and conditions. 2. Only one FREE FITNESS PILATES DVD per reader and multiple applications will not be accepted. 3. All orders must be received by September 30, 2012. 4. This limited offer is subject to availability. 5. We offer a full money back guarantee. If you are unhappy with your purchase, simply return it to Duke Marketing Ltd, Champion House, Douglas, Isle of Man, IM99 1DD, in the original packaging for a full refund.
Fit fashion //Cool kit // Style advice
LOVE TO LOUNGE
GYM ST YLE
Here at H&F, were upgrading our loungewear.
Worn out PJs, jogging bottoms and tatty hoodies are out, and the softest, draping fabrics are in. Whether youre lounging at a spa or taking time for yourself at home, the latest bamboo and organic cotton loungewear feels luxurious and cosy against your skin. Turn the page for wrap tops, capri pants and shorts perfect for the ultimate stylish lazy day.
WORDS: Sin Lewis PHOTOGRAPHY: Ian Derry MODEL: Bailee@MOT models CLOTHING: From Clothing Organic Cotton CropTop, 28; From Clothing Loose Capri Organic Cotton Leggings, 45, (fromclothing.com); Wellicious DeluxeTwisted Cover Up, 89.95 (wellicious.com)
Luxurious loungewear p84 Fashion news p91
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Health & Fitness 83
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TAKE TIME
CHILL OUT IN STYLE WITH ULTRA COMFY LOUNGEWEAR
PHOTOGRAPHER: Ian Derry STYLIST: Sin Lewis
Ti Mo Long Lace Cami, 59; Asquith London Bamboo Leggings, 42; Wellicous Nice Cropped Tank, 39.95
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From Clothing Organic Cotton Crop Top (just showing) 28; Manuka Life Meditation Drape Tunic Top, 34; Lounge Lover Sports Lounge Shorts, 89
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Earth Couture Lace Organic Cotton Vest, 35; From Organic Cotton Slim Cuff Leggings, 45; ONeill Triangle Small Manuka Life 29.99 Tie Bikini, Kundalini Awakening Top, 45
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Panache Sophia One-Shoulder Bandeau Bikini, 31, and Low-Rise Pant, 16.50
Lounge Lover Wrap Long Sleeve Tee, 119; Wellicious Organic Cotton Classic Shorts, 45.95
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American Apparel Cotton Spandex Jersey Legging, 24; Nike Shape Twist Womens Long Sports Top, 30
STOCKISTS American Apparel americanapparel.net From Clothing fromclothi ing fromclothing.com g clothing Earth Couture lovestretch.co.u Couture lovestretch.co.u Couture lovestretch.co.uk Ti Mo lovestretch.co.uk Mo lovestretch.co.uk lovestretch.co.uk Manuka ife manukalife.com Manuka Life manukalife.com Manuka Life manukalife.com Wellicious wellicious.com Wellicious wellicious.com Wellicious wellicious.com us.c Lounge Lover lovestretch.co.u Lounge Lover lovestretch.co.uk Lounge over lovestretch.co.uk h.co.uk Asquith London asquith-yoga-clothing.co.uk ndon asquith-yoga-clothing.co.uk ndon asquith-yoga-clothing.co.uk lothing.co.u Nike nike or co Nike nikestore.com nikestore.com kestore.com Mode Bailee MOT Models Model: Bailee @ MOT Models Model: aile del: lee Models Hair & Make-up: Jen Fechter @ jenfechter.com Jen Fechter jenfechter.com echter enfechter.co using Ojon haircare and Aveda
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fashion news
Naturally fit
Celebrate Organic September 2012, with natural, biodegradable bamboo performancewear. Bamboo is a far more sustainable plant than cotton; it needs very little water, thrives naturally without the need for pesticides and, above all, is one of the most comfortable fabrics to wear. The BAM bamboo clothing range includes everything you need for exercise, from training socks and vests to leggings and shorts. We love the long-sleeve baselayer, 32.50, ideal for the gym, yoga, running or as a post-workout cover-up. See bambooclothing.co.uk for the full range.
GYM ST YLE
Y CELEBRITY TE FAVOURITE
Stacy Keibler always looks super-hot, whether ther shes at a premiere with her hunky beau, George Clooney, or in her workout gear. She adds ds a little spice to her gym kit m here with a flash of neon eon pink on her Nike trainers. ers. Add a dash of colour to your feet with the Nike Free 3.0 ree V4 Hybrid iD running shoe, 95. Customise any colour olour option you like to put your best fashion-foot forw forward; rw rward; store.nike.com/gb. store.nike.com/g /g /gb.
ASHION F
t Be a beach-babe in this hot shapewear swimsuit from Naturana. sh ana. With a firm Powernet tummy control rol pa panel and wide stretch straps, it will shape your body for a smooth and sexy silhouette; available in sizes 6-14. 4.
Striders Edge Engineered gi gineered Compression Bra a
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The bright colour adds ds a dash of sunshine to your holiday workout kit, whether youre enjoying yoga by the pool or jogging on the beach. The breathable, sweat-wicking and antibacterial fabric ensures you wont need to wash this for the duration of your trip, no matter how sticky you get.
3 NEW THIS MONTH

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Combining style and performance, this layered d piece is perfect for all training. The fabric is light t and soft, yet absorbent, with tulip openings at the side for ventilation. Pin tucks create volume for ease of movement, to optimise your training performance.
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The fitness shoe has had a makeover and a pretty one at ne that. Fitflops newest addition to the range is a must-have for fit-kit trendsetters. Designed with a Biomimetix midsole for an ultra-comfy feel, the gorgeous colours and streamlined look make for very fashionable feet. Health & Fitness 91
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Recipes //Offers // Spa// Travel
YOU time
CAN YOU BUY HAPPINESS?
Its an age old question, but the answer may be yes. A study published in the
Journal of Happiness Studies shows that people gain greater happiness from buying life experiences, such as concert tickets and holidays, rather than material possessions. But why you buy is just as important as what you buy. Purchasing life experiences in line with your desires and interests helps you feel competent and connected to others, but if youre buying to impress someone, you wont satisfy these psychological needs. To feel happy and fullled, ask yourself why you are buying something. If its for the right reasons, go ahead and spend!
YOU TIME
WORDS: Ema Wall PHOTOGRAPHY: Shutterstock.com
Luxurious city spa retreat p94 Cycling in the Italian lakes p96 Tasty superfood dishes p100
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Health & Fitness 93
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SPA time
SPA OF THE MONTH ESPA LIFE AT CORINTHIA HOTEL, LONDON
TH THE SETTING: When youre ai aiming to create the worlds LUXURY fi 6-star hotel, you need to first SPA set se the bar very high. And it seems Londons one-year-old se Corinthia Corint Hotel has cleared it with room to spare. From the minute you enter the elegant lobby, every design choice from the beautiful leaf casts on the lift doors to the seven-metre glass-vaulted dome showcasing a Full Moon chandelier conspires to create a sophisticated balance between the contemporary and the traditional. Built in the 1880s, when it was known as the Metropole Hotel, the building was requisitioned by the Ministry of Defence during the war and used as a spy school where, a footman informs me, Ian Fleming worked. THE ROOMS: A modern take on grand English homes, wood, silk and marble predominate, creating an ambiance of unashamed luxury, from the spacious executive guest rooms to the opulent Royal Penthouse set over two floors, complete with 10-seat dining room, grand staircase, private spa and butlers kitchen. But the mere mortals among us can still luxuriate at a more affordable level even a standard guest room has built-in bathtub TV and a rain shower. THE SPA: The spa and beauty brands global flagship, ESPA Life at Corinthia is set over four floors and soothes the eye as much as the body. There are few straight lines aiming to enhance the flow of energy, walls on the womens floor are curved lacquer panels or Italian marble, while the oval treatment rooms and changing areas expand on the theme. The black marble dcor in the mens changing areas, gym and thermal suite, although more geometrical, remains relaxing and stylish. Everything is designed with guests comfort in mind: marble loungers are heated to a warming
Must-have product
ESPA FITNESS BODY OIL
Luxuriate on heat in front of a w ed marble loungers arming re
94 Health & Fitness // healthandtnessonline.co.uk 30 for 100ml, espaonline.com Stop muscle aches in their tracks with this deeply warming formula. Restorative Indian bay and clove bud oils gently relax the body to help relieve tired muscles after working out. In a skin-softening base of sweet almond oil, this nourishing treatment leaves skin silky and supple, while lavender oil calms the mind.
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spa treats
40o, while the individual sleep pods (oval shaped, of course) offer a private escape if you want to rest between treatments. A hammam, amphitheatre sauna, silver steel swimming pool and vitality pool with massaging water and bubble jets complete the amenities at Londons largest possibly most luxurious spa. TREATMENTS: The ESPA Life concept brings together beauty, complementary medicine and fitness to offer an integrated approach to health and wellbeing under one roof. Its a serious offer, incorporating in-depth tests along with a T state of th he e ar comprehensive treatment plan. training pods t gym has individual , so you can w Alongside ESPA beauty treatments, ork out in peac e Daniel Galvin hair salon and nail bar, wellness packages include womens and mens lifestyle reviews, detox and weight management programmes, biological age reduction, and preand post-natal wellness plans with adrenal stress practitioner Melanie Metivier. Combating any profiles, thyroid screening and fitness tests. You residual tension on two fronts, a shiatsu massage can even book a private spa suite. targets acupuncture points along the meridians to MUST-TRY: The Muscle Relax Experience (230) remove blockages, while a deep tissue massage is a two-and-a-half hour treatment that aims removes any stubborn knots in my shoulders. to identify and treat muscular tensions and GET ACTIVE: If you dont like being on view in imbalances ideal if youve been struggling the gym, you can work out in a personal training with a heavy training regime or are preparing pod, with mirrors front and back to check your for a special event. The treatment begins with form. Alternatively, the gym has all the latest a triage-type assessment from osteopath equipment, including a TRX machine, Powerplate Bart Shemar, who diagnoses tight calf 6, Concept2 rowers and Trixter bikes, with muscles (from not stretching after cycling, moveable handlebars that provide a workout apparently) a compressed mid-spine for your upper body as well as your legs. (hunching over a computer screen) and the WHO SHOULD GO: Anyone looking for an inevitable tight neck and shoulders. I then in-depth and integrated approach to wellbeing. see personal trainer, Tom Cheeseman, who The Muscle Release Experience is popular with devises a tailored programme with foam athletes, while Day Spa Packages make a perfect rollers to iron out my tight spots the pain treat for a special occasion. level directly correlating with the tension RATES: A room at the Corinthia Hotel starts at in my muscles. The session ends with a 300 a night. Annual membership to ESPA Life for personal stretch sequence, with Tom non-hotel guests is from 1,500 a year, giving using his bodyweight to lengthen and access to all spa facilities. Three-hour Day Spa ety of juices a vari extend any muscles still needing Packages start at 95 and Rush Hour Treatments nge offers ches h T e spa lou ng with healthy lun attention. Finally, I see bodywork are from 98. s, alo d tea
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an
PERSONAL SPACE
WORDS: Eve Boggenpoel. ADDITIONAL WORDS: Claire Punter
If you dont like busy spas, head to The Grange Spa in Pointon, Lincolnshire (thegrangespa.co.uk). This family-run business admits no more than 20 clients a day, so youre sure to receive more personal attention. I tried the Turkish Delight treatment (45); an indulgent experience using saffron and specialised massage rituals incorporating silks sheets and gentle body stretches. I left feeling totally refreshed and a few inches taller!
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Health & Fitness 95
The blue LAGOON

Gabrielle Nathan explores the delightful surroundings of Lake Garda on two wheels
rriving after dark at the four-star Hotel Panorama perched on the northwestern shore of Lake Garda in the resort of Limone and missing the famous sunset, would have been frustrating, had it not been for the fabulous four-course dinner and unlimited wine on offer in the hotels dining room, jauntily suspended 500m over Italys largest lake. Settling into my spacious, if slightly dated, room, the only clue it faces out over the lake is the sound of crashing waves (the expanse of water is so huge, it has tides), because from the window, all I can see is pitch darkness. But the next morning, the hotels remarkable location is revealed by the sunrise. Stepping out onto my balcony, I see a vast expanse of blue water stretching from 96 Health & Fitness // healthandtnessonline.co.uk
The hotels remarkable location is revealed by the sunrise
the shoreline below, framed by imposing mountain slopes that reach up to the sky and down to the lakes edge at a dizzying angle. Suddenly, Im not certain Im brave enough to handle a mountain biking trip anywhere near the top of those peaks. It had seemed like a pretty good idea before I arrived: I love cycling, particularly mountain biking, so the chance to bomb down the side of Monte Baldo, Lake Gardas highest mountain, proved too good an opportunity to miss. But now, scrutinising the steep sides from my vantage point across the lake, Im not so sure Im up to the challenge.
more Descending Monte Baldo the scenery e up for the rough ride! than mad
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active travel
ore y cafs along the sh Just one of the man ng views offering breathtaki
sports enthusiasts who flock to the resort to take advantage of the ceaseless winds and shingle beaches. Theres just time for a refreshing Spritz (a blend of Aperol orange liqueur, Prosecco and soda water served over ice) in the town square. Its tempting to loll in the sunshine, but cycling beckons, so I wander to the hire shop and am soon kitted out with a helmet and bike. The meandering cycle path skirts the shoreline and takes me away from the congested beaches to the peace and quiet of the historic town of Arco, where I hop off my trusty steed and indulge in a glorious gelato. Fuelled by sugar, I pedal effortlessly back the way I came and catch the evening ferry to the Hotel Panorama to enjoy a sunset dip in the ice-cold lake.
WHAT YOU NEED TO KNOW
Fortunately, I have time to work up the courage as my itinerary includes a few days gentle exploration of the local area. On foot and two wheels, we cover miles of blissfully flat cycling paths that hug the shoreline and allow for plenty of opportunities to stop for photos, swims or a chilled glass of locally-produced Prosecco, which is some of the best in Italy. We start with some downhill walking a pleasant 25-minute stroll into Limone, the achingly pretty, lively village that gives its name to the holiday resort. Set in a secluded cove and surrounded by olive groves (but strangely few lemon groves the word Limone is thought to be a reference to the villages status as a border between Austria and Italy, rather than citrus fruit), Limone is made
Lakeside leisure
Peak perfection
Finally, summit-descent day arrives and I struggle to fully enjoy the impressive views afforded from the parapets of Scaligeri Castle that overlook the enchanting town of Malcesine, directly opposite Limone. From here, its a cable car ride to the top of Monte Baldo but to my relief, we disembark at the halfway point. With my stomach in my mouth, I release the brake and let the wheels pick out a route between stones, boulders and hefty twigs. Its incredibly tough-going and Im conscious that Im one of the few riders not wearing a full face helmet, but console myself with the thought that the terrain on the lower half of the run is less rugged than the upper
Crystal Summer offers a weeks half-board accommodation at the four-star Hotel Panorama in Limone on Lake Garda from 615 per person, including flights from Gatwick, transfers on arrival and unlimited wine, beer and soft drinks with evening meals as well as afternoon tea. Direct flights from nine UK airports available at a supplement, from 10. For more information, call 0871 230 8180 or visit crystalsummer.co.uk. Bike hire is widely available in and around Limone, Riva and Malcesine. For information on transporting bikes via the cable car to the top of Monte Baldo, visit funiviamalcesine.com.
YOU TIME
portion, so at least the worst will be over. Im gripping the handlebars with fear and hoping I dont fly off, when, at last, the path levels out and the nearby road hoves into view. I dont think Ive ever been so happy to see tarmac and I shout for joy as my wheels glide over the smooth surface and carry me to the town centre. That evening, as I enjoy several well-earned glasses of Limoncello at a pavement caf in Limone, I toast my bravery and raise a shot glass to the mountain.
ENJOY THE MAGIC
A vast expanse of blue water, framed by imposing mountains

up of narrow, winding streets that lead into cobbled piazzas full of immaculately and brightly painted buildings.
OF LAKE GARDA, DAY OR NIGHT
Al fresco adventure
My appetite suitably whetted, I happily settle down to a sublime lunch of freshly caught lake fish and crisp white wine at the Hotel Le Palme, a converted 17th century villa whose classical Venetian style has been beautifully preserved. But its the mesmerising sight of the lake beyond the terrace that perfects the meal and glimpses of Monte Baldos peak that make me reach for a second glass of wine! The following day, the leisurely pace picks up a tad and we head north to the bustling town of Riva del Garda, a mecca for water
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Health & Fitness 97
THE STUNNING LAKESIDE VISTA IN PRETTY LIMONE
Three Th more great cycling holidays cyc

1,650, worldexpeditions.co.uk 1 An off-roaders dream ride, this 15-day trip involves pedalling through 15 diverse range of landscapes, including a di the th mountains of the Arkhangai, lush green grasslands, pine forests and the gr spectacular Orkhon Falls in a small sp group led by an expert guide. The gr moderately difficult route takes you from the edge of the Gobi desert at Bayankhongor to the old Mongolian capital of Karakorum, right through the heart of Mongolia. And theres plenty of time to relax, take in the scenery and soak up the atmosphere thanks to several nights camping camp and alfresco meals cooked by accompanying porters.
Wo Expeditions Wild World Mongolia Cycle Mo
650, utracks.com This self-guided cycling holiday is perfect for first timers looking to test their ability on flat to gently rolling terrain. The pace is relaxed so you enjoy the views as the landscape shifts from wheat and sunflower fields to pine forests via rice fields. Regular stops to explore medieval villages and Mediterranean beaches make the hard work worthwhile and accommodation is in three rural hotels.
Utracks Catalonia by bike
Saddle Skedaddle Lotofen Islands cycling holiday
golia ading in Mon extreme off-ro Experience
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1,875, skedaddle.co.uk Gentle enough for even a beginner, this delightful guided road tour takes in the soaring peaks and sandy coastlines of these Norwegian islands. Cycling between fishing villages during the day, and sleeping in log cabins on stilts by night, this eight-day trip is best taken during the time of the midnight sun, when the endless daylight allows you to enjoy evening walks, swims and boat trips.
PHOTOGRAPHY: camcope.com
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TIP CHEFSain you gr Use any is recipe th like for r wild rice, brown o ck quinoa. la red or b sustainably d Ive use ed black farm rice. aponica j
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recipes
NATURALL Y
T
WORDS: Eve Boggenpoel
Become the cook you always wanted to be, with inspiration from Heidi Swanson
delicious
Once shes found her perfect ingredients, understanding what makes them unique is key to developing her recipes. I love the creative latitude you have with cooking the room to explore ingredients, flavour and form, says Swanson. For example, I like to get to know each individual type of bean. When Im trying a new one, I prepare it simply so I can acquaint myself with its unique flavour, texture and personality. Its this kind of exploration that has helped her find her favourite taste combinations. I love peppery arugula with toasted sesame and lemon oil, she tells H&F. Or feisty harissa tempered by a bit of tangy goats cheese with something starchy, such as farro or stuffed pasta, and boozy berries with dollops of cream. The book encourages you to develop the same, adventurous attitude towards cooking, so that you can learn what you love, how to experiment with recipe substitutions and make the most of the freshest ingredients available when you shop. This way you develop your own culinary palate and repertoire. But in the meantime, with her book containing delicioussounding recipes such as pomegranate-glazed aubergine with tempeh, pumpkin and ricotta salad, or Harissa ravioli with broccoli, feta and oil-cured olives, we cant wait to get into the kitchen right now.
heres a special quality to Heidi Swansons new book Super Natural Every Day (Hardie Grant, 14.99). Her passion for unusual ingredients, interesting taste combinations and support for local and ethical food producers is immediately apparent. Its also clear that cooking is a deeply creative process for her, and one that began at an early age. I was always allowed free reign in the kitchen as a kid, says the US cook and food writer. It was never a hands-off zone. I remember baking from quite a young age cakes, brownies, cookies I also liked to make quesadillas. And it was early experiences such as these that formed the direction Swansons later culinary journey would take. As my dad liked to cook a lot, I developed a sense of how things were supposed to smell as they were cooking how they were supposed to sound, and so on. Now her inspiration comes from further afield very much influenced by the vibrant city in which she lives, San Francisco. On any given afternoon, I might stumble upon a box of purple rice grown by a workers co-op in Thailand, just a metre or so from a jewel-toned jar of locally produced bergamot marmalade, she says. In fact, inspiration could come from any quarter; a new city I travel to, lunch with a friend who orders something I wouldnt choose, the weather, a recipe I find in an old cookbook at a yard sale...
YOU TIME
QUICK TIP
Cooking is a fantastic creative outlet, so spending a bit of time to find the right inspiration pays off in spades, says Heidi Swanson.
Wholegrain rice salad
Prep and cooking time: 15 minutes Serves: 6 Per serving: 374 calories; 5.5g protein; 26g fat (3.5g saturated fat); 30g carbohydrate (5g sugar); 0.2g salt; 3g fibre 500g cooked wholegrain rice 4 handfuls baby spinach, stems trimmed 85g walnut halves, toasted 210g sweet cherries, pitted 120ml extra-virgin olive oil 60ml white wine vinegar Fine sea salt A few small basil leaves A little goats cheese, crumbled (optional)
spinach wilts a little.
1 and most of the walnuts in a large bowl. Toss until the
Warm the cooked rice and combine it with the spinach
of salt in a food processor, and blending until smooth. Add a generous splash of the dressing to the salad.
2 cherries, the olive oil, white wine vinegar and 1/4 teaspoon 3 into the rice. Taste and add more salt, if needed. 4
Tear the remaining cherries in half and stir most of them
Make the cherry vinaigrette by combining one third of the
Turn the salad out onto a platter and finish with the last of the cherries, walnuts, basil and goats cheese and serve immediately.
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Health & Fitness 101
Miso-curry pumpkin
Prep and cooking time: 50 minutes Serves: 4 Per serving: 316 calories; 13g protein; 22g fat (3g saturated fat); 16g carbohydrate (2g sugar); 1.8g salt; 3g fibre 340g pumpkin, peeled 60ml extra-virgin olive oil 70g white miso 1 small tbsp Thai red curry paste 225g extra-firm tofu, cut into small cubes 4 baby potatoes, unpeeled, cut into chunks 2 tbsp freshly squeezed lemon juice 45g chopped kale, tough stems removed 45g pumpkin seeds, toasted 30g chopped fresh coriander
the seeds. Cut into 1cm-thick half-moons.
1 the pumpkin in half lengthways and remove 2 oil, miso and curry paste. Then combine the
In a medium bowl, whisk together the olive
Pre-heat the oven to 200oC/Gas Mark 6. Cut
tofu, potatoes and pumpkin in a large bowl with 80ml of the miso-curry paste. Use your hands to toss well, then turn the vegetables onto a rimmed baking tray and arrange in a single layer.
CHEFS TIP This is an easy weeknight mea l prepare just to prep the ingredients a whisk up the p nd aste ahead of time.
4 the remaining miso-curry paste, then stir in
In the meantime, whisk the lemon juice into
browned. Toss once or twice after the veg starts to brown a bit. Keep a close watch; the vegetables can go from browned to burned in a flash.
3 minutes, until everything is tender and
Roast in the middle of the oven for 25-30
the kale until coated.
a large platter for everyone to help themselves.
5 kale, pumpkin seeds, and coriander. Serve on
Toss the roasted vegetables gently with the
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recipes
CHEFS TIP Kale contains mor e than 45 avonoid s with antioxidant a nd anti-inammatory benets.
YOU TIME
Kale salad
Prep and cooking time: 35 minutes Serves: 4 Per serving: 304 calories; 3g protein; 24g fat (9g saturated fat); 18g carbohydrate (2g sugar); 1.3g salt; 4g fibre 80ml extra-virgin olive oil 1 tsp toasted sesame oil 2 tbsp shoyu, tamari or soy sauce 100g kale chopped, stems and ribs removed 85g flaked or 45g shredded coconut 255g cooked farro or other wholegrain (optional)
BECOME A SUPER NATURAL COOK WITH HEIDIS TIPS

1
Pre-heat the oven to 180oC/Gas Mark 4. In a jar, shake together the olive oil, sesame
large bowl and toss well with about two-thirds of the olive oil mixture. Spread the mixture evenly in two baking trays, and bake for 12-18 minutes, until the coconut is deeply golden brown, tossing once or twice along the way.
2 oil and shoyu. Put the kale and coconut in a
dressing, add some and toss. Place the farro on a serving platter and top with the tossed kale mixture. Serve warm.
3 a medium bowl. If it needs a bit more
Remove from the oven and transfer to
Recipes taked from Super Natural Every Day by Heidi Swanson Re (Hardie Grant, 14.99) (H
Most culinary success (or failure) depends on decisions made before you even enter the kitchen. The single most important factor is finding great ingredients. For ethical cooking, do your best to know where your ingredients come from. Farmers markets, good labelling and knowledgeable staff are great places to start. Almost every element in cooking is variable recipes are cooked with different equipment and to the chefs taste, not yours. Dont follow them blindly trust your instincts. Cooking isnt just about your tastebuds use all your senses. Listen to the hiss of ingredients hitting an overheated pan, smell the rich nuttyness of butter as it browns Cook recipes from your favourite destination over a month or two. That way you get a feel for the food culture of the area.
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Fitness Superstore is the largest supplier of HOME and COMMERCIAL fitness equipment in the UK
TIME TO GET INTO SHAPE!
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TIPS CTION AND TOP E, INSTRU OF EXPERT ADVIC 18 PAGES
WORKOUT HANDBOOK
106 TARGET ZONE WORKOUT
Get strong, shapely calves Try one of our three quick calorie-busting workouts
WORKOUT HANDBOOK
108 15-MINUTE FITNESS
114 SUCCESS STORY
Im doing 12 tough fitness challenges in 2012 Boost your pedal power with the latest cycling gear The best barefoot workouts to improve your training
115 KIT TEST
WORDS: Emma Wall PHOTOGRAPHY: Corbis
? Try the w fit you are t to check ho s Design. Measure a Wan p by Bitwork nd run Bleep Test ap between two markers a area recorded 20m running atching your pace to the ases m, m bleeps decre between the between the me k for bleeps. The ti so once they get too quic t te, en to find ou every minu read the scre ownload you, stop and ess. You can d fitn your level of from iTunes. the test free
O MOVE TEP THE BLE
116 FIT KNOWLEDGE
118 MATT ROBERTS MASTERCLASS
Improve your core strength Try the queen of yoga poses for whole-body benefits
119 MOVE OF THE MONTH
120 RUNNING EXPERT
Its quality not quantity with our less-is-more plan Team GB hockey pro Hannah Macleod
123 MY WORKOUT
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WORKOUT HANDBOOK
4 WEEKS TO SHAPELY CALVES

hen it comes to toning your legs, your calves deserve the same amount of attention as your thighs. Having strong and toned calf muscles makes your legs look amazing in high heels, and provide your body with a great foundation, helping boost your training and exercise performance.
Well-defined calves are not only feminine and sexy, theyll enhance your running too
SHOULDERS
Draw your shoulders back and down, and look straight ahead.
ABS
Engage your core and keep your torso upright.
MUST-D O MOVE
1. STANDING DUMBBELL CALF RAISE

REPS: 20 BENEFITS: Standing exercises are good for targeting the gastrocnemius, the muscle that gives that curved definition just under the backs of your knees. HOW TO DO IT Stand upright holding a dumbbell in each hand, by your sides (a). With your toes pointing forwards, raise your heels off the floor by contracting your calves (b). Hold the contraction for a second. As you inhale, return to the starting position by slowly lowering your heels.
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2. SINGLE LEG HOP

REPS: 10 each leg BENEFITS: One-leg calf exercises are more intensive and challenge your ankle muscles, as they attempt to stabilise you as you apply force to the ground. Stand facing an aerobic step. Shift your weight to your right leg, knee slightly bent, and raise your left foot behind you (a). Keeping your left foot raised, hop onto the step with your right foot (b). Steady yourself (c) then hop backwards onto the floor and repeat.
Always stretch yo calves aft ur e in heels r a day walking around shortens on tiptoes the ca which ca lf muscle, n le imbalanc ad to es an stif fness. d
WORKOUT HANDBOOK
3. FARMERS WALK ON TOES

REPS: 60 seconds BENEFITS: This exercise works your calves as well as your cardiovascular tness. It also strengthens your core muscles, keeping you strong and less prone to injury. Grab a pair of heavy dumbbells and hold them at your sides. Raise your heels so youre on the balls of your feet and walk as far as you can (or in a circle) for 60 seconds, then rest.
4. TIPTOE PLI SQUAT

REPS: 15 BENEFITS: Target your inner thighs with a ballet-inspired move. Going on tiptoes also tones your calves, and strengthens your glutes. Stand with your feet wider than shoulder-width apart, with your toes pointed out at 45. Engage your core and hold your arms in front of your chest for balance. Lift your heels off the floor (a) and squat, keeping your knees above your ankles (b). Pause, then squeeze your glutes to stand up and slowly lower your heels. Repeat keeping your core engaged.
CLOTHING: Mika Lucia Shorts WORDS: Lucy Miller PHOTOGRAPHY:Tom Miles MODEL: Sammy @ W Athletic Fit trainers, 70 (store.nike.com) in sapphire, 25 (polemotion.com); top, models own; Nike Free XT Motion
STRETCH IT OUT!
CALF STRETCH
HOLD: 10-20 seconds BENEFITS: Loosens calves and prevents cramp, which can increase your risk of injury. Sit up straight on an exercise mat. Bend your left knee and place your left foot on the floor for support. Straighten your right leg and flex your ankle. Using a band, towel or your hand, pull the toes on your right foot toward you. Hold for 10-20 seconds, working out any tension in your calf, then switch sides and repeat. Health & Fitness 107
Tone your arms to match your shapely legs find out how at tinyurl.com/HFRowing
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FITTER IN 15 MINUTES
WORKOUT HANDBOOK
Kick-start your post-holiday fitness regime with these calorie-torching 15-minute workouts
hatever way you feel about your summer shape, this figure-fixing regime will give you what you need for a fabulous post-holiday body. If you managed to sculpt a figure that saw you spend as much of your holiday as possible in a bikini, then this workout will help you hold on to your sexy shape. If, on the other hand, you spent most of your time cursing those bikini show-offs, this plan will help you get the body you want. The great thing about these workouts is that they take just 15 minutes, says personal trainer Jon Lipsey (jonlipsey.co.uk). The reason you get such good results in a short space of time is because the number of reps you perform is high at the start of the circuit and low at the end. That makes it psychologically easier because, by the time you get to the third exercise for either your upper or lower body, you know that youve only got to do five reps. Alternating upper and lower body exercises also means youll get a great fat-loss effect. While you work one body part, the other recovers but your heart rate remains high and you burn a huge amount of calories, says Lipsey. Youll also keep burning calories long after youve stopped working out.
For a real challenge, do the circuits as quickly as possible and record your time.
TIME YOURSELF
CIR CIRCUIT 1
These workouts should be performed as a circuit. Do one set of each exercise in order, taking as little rest as possible. Rest for two minutes then repeat the circuit twice more. If you cant complete all the reps for any of the exercises, do as many as you can before moving on to the next exercise. Leave at least a day between workouts and rotate the workouts so you do all three each week. You can follow this programme for four weeks.
HOW TO DO IT
1 SPLIT SQUATS
REPS: 20 (10 on each side) Start in a split stance with your right foot in front and your hands on your hips (a). Lower your body, bending both knees in a lunge to 90 (b). Pause, then straighten your legs and repeat. Do 10 reps and switch sides.
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workout
2. PRESS-UPS ON KNEES
REPS: 20 Kneel with your heels crossed behind you, hands under your shoulders and your body in a straight line from your head to your knees (a). Keeping your elbows close to your sides, bend your arms and lower your torso. Pause when your chest is close to the floor (b), and press back up.
3. SQUATS
REPS: 10 Stand with your feet roughly shoulder-width apart and your toes turned out slightly (a). Keeping your chest upright, simultaneously bend at the knees and hips to lower until your thighs are parallel to the floor (b). Keep your weight on your heels throughout as you lower, then push through your heels to stand up.
WORKOUT HANDBOOK
4. INCLINE PRESS-UP
REPS: 10 Place your hands on a bench, shoulder-width apart, making sure your arms are straight and your body is in a line from head to heels (a). Keeping your elbows as close to your sides as possible, bend your arms to lower your chest to the bench. Pause when your chest is almost touching the bench (b), then press back up.
5. SQUAT JUMPS
REPS: 5 Stand with your feet roughly shoulder-width apart and your toes slightly turned out. Keeping your chest upright, bend at the b knees and hips to lower into a squat until your thighs are parallel to the floor (a). Push through your heels explosively so that you jump into the air with your legs straight (b). Land with soft knees and sink into the next squat jump.
6. POWER PRESS-UP
REPS: 5 Kneel with your heels crossed behind you, hands under your shoulders and your body in a straight line from your head to your knees. Keeping your elbows close to your side, bend your arms and lower your chest to the ground (a).
With an explosive move, push off the mat until your hands leave the ground (b). Land softly and immediately lower into the next press-up.
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CIRCUIT 2
1. LUNGE
REPS: 20 (10 on each side) Stand with your feet together, hands on your hips (a). Take a big step forward and lower, bending both knees to 90, keeping your torso upright (b). Push through your leading heel to return to standing, then swap legs and perform the next rep.
WORKOUT HANDBOOK
2. SEATED STRETCH BAND ROW

REPS: 20 Sit on the floor with your legs straight and your torso upright. Secure the band around your feet under tension, holding both ends with your arms straight out at waist height (a). Pull the band towards you, drawing your elbows out wide, until your hands touch your chest (b).
a
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workout
3. REVERSE LUNGE
REPS: 10 (5 on each side) Stand with your feet together, hands on your hips (a). Take a big step back and lower, bending both knees to 90, keeping your torso upright (b). Push off your back foot to return to standing, then swap legs and perform the next rep.
4. STRETCH BAND PULL-DOWN

REPS: 10 Secure the band around a high point and hold both ends in front of you at chest height (a). Making sure there is tension in the band, pull it downwards until your elbows are tucked in to your sides (b). Return to the start and repeat.
WORKOUT HANDBOOK
5. LUNGE JUMP
REPS: 5 on each side Stand with your feet together then take a big step forward. Lower and bend both knees to 90, keeping your torso upright (a). Push up, straightening both legs and explosively jump in the air (b), swapping legs mid-air and landing on the opposite side (c).
6. STRETCH BAND ROW

STRETCH IT OUT
REPS: 5 Secure the stretch band under your feet and hold both ends tightly, lowering into a squat position (a). Draw your elbows straight back to row the band towards you until your hands are by your sides (b). Keep your core engaged, ensuring you dont flex your lower back. Return to the start, then repeat the move.
The more tension there is in the band before you start, the harder the move.
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CIRCUIT 3
1. STEP-UP
REPS: 20 Stand facing a bench or step and place your right foot on the bench, bending your knee to 90 (a). Step up, planting both feet on the bench, keeping your torso upright (b). Step back to the ground with your left leg, then your right. Repeat on the opposite side, leading with your left leg (c).
If youre doing this at home, you can use the bottom step of the stairs for the step-ups and step jumps.
TAKE A SEAT
WORKOUT HANDBOOK
2. STRETCH BAND SHOULDER PRESS

REPS: 20 Secure a stretch band under your feet and hold it, with the band behind your arms, at shoulder height (a). Stretch the band straight overhead until your arms are straight (b). Lower to shoulder height and repeat the move.
a
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WORDS: Jon Lipsey PHOTOGRAPHY: Will Ireland MODEL: Shaundra @ MOT HAIR & MAKE-UP: Clare Portman CLOTHING: Womens Cockatoo Bamboo Vest, 18 (bambooclothing.co.uk); Shakedown Shorts, 34 (sweatybetty.com) Trainers: models own
workout
3. BULGARIAN SPLIT SQUAT
REPS: 10 (5 on each side) Stand with your left foot on a bench and your right foot a step in front of the bench (a). Lower yourself, bending your right knee to 90, keeping your torso upright (b). Return to the start and repeat five reps on your right side before swapping legs.
4. STRETCH BAND BICEPS CURLS

REPS: 10 Secure a stretch band under your feet and hold it, under tension, with your arms by your sides (a). Bend your elbows to curl the band up until your hands are at shoulder height (b). Lower to the start and repeat the move.
WORKOUT HANDBOOK
5. STEP JUMP
REPS: 5 on each side Stand facing a bench or step and place your right foot on the bench, bending your knee to 90 (a). Step up onto the bench then push off with both feet to jump up in the air (b), landing softly on the ground. Repeat the move leading with your left leg.
6. STRETCH BAND TRICEPS EXTENSION

REPS: 5 on each side Holding the stretch band in your right hand, raise your elbow and let the band hang behind your back. Grab the bottom of the band with your left hand behind you, as high up as you can reach (a). With tension in the band, extend your right arm overhead (b). Return to the start and repeat the move before switching to the left side.
THIS MONTHS TRAINER

Jon Lipsey is a personal trainer, specialising in short workouts that torch fat. He is editor of Mens Fitness magazine and has written four training guides. For more information, visit jonlipsey.co.uk, or email jon@jonlipsey.co.uk.
b a
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Im on challenge number eight of 12 in 2012

WORKOUT HANDBOOK
Fitness fan Nicki Petitt, 27 is raising money for Hope , HIV with a fitness challenge a month in 2012
In the beginning
Ive always been quite active in my early teens I reached international level at trampolining. Then in 2011, I went on a fitness bootcamp in Marbella and met Sarah ONeill, the bootcamp leader. She told me about her idea to raise money for Hope HIV (hopehiv. org) by doing a challenge every month in 2012. This year was already shaping up to be a big one with the Olympics, and signing up to Sarahs 12in12 challenge (the12in12.com) was the perfect way to join in with Olympic fever. In November 2011, I started planning my events. I decided Januarys challenge would be to run 100 miles in 20 days. Five miles a day was surprisingly hard to fit in around work, weather and recovery. But it was good training for my first half marathon in February, the Brighton Half, which I ran in one hour 46 minutes. Afterwards, I was buzzing and really excited to crack on with the other challenges. In March, I took part in the Sherwood Forest 10K Night Run, dodging boulders, swamps and potholes. In April, I completed the Reading Half marathon, missing my previous time by one minute as I had a knee injury. To recover, I kept active by swimming, and was fit in time to complete the Edinburgh Marathon in May in four hours 30 minutes. In June, I switched to cycling for the London to Brighton bike ride Id only done 15 miles in training, but I knew I was fit enough to complete the 54 miles, albeit with a very sore bottom! In July, I faced my fear and took part in my first open water swim at the Human Race Windsor Swim. In August, Ill be doing the Three Peaks Challenge with my mum, which will be great.
Success stor y
How to begin?
Future events
My challenge calendar
In September, Ill be doing my first sprint triathlon, in October another marathon, and in November the Mens Health Survival of the Fittest obstacle course. December isnt decided yet, but it has to be epic. In January, all the 12in12 crew will travel to Kenya to visit those who benefit from the work of Hope HIV. So far, weve raised 61,000 with a target of 250,000. Im enjoying this challenge so much, Ive already started planning for 2013!
WORDS: Sin Lewis PHOTOGRAPHY: Danny Bird CLOTHING: Nike (nikestore.com) and Studiotwo (dwsports.com).
To sponsor Nicki and Hope HIV, visit justgiving.com/nickipetitt.
I did it!
Each month a reader tells us about an event they have taken part in...
Mo Mollie Millington, from London, to took part in a sprint triathlon. I did the Thames Turbo Sprint Triathlon in June in one hour Tr and 32 minutes. It was a 426m an pool swim, 21K bike ride and a po 5K run. It was pouring with rain and freezing cold, which made an the transitions tricky. My new th goggles kept leaking in the swim go
which was really annoying, but I felt good on the bike and during the run. To train, I did Spinning classes two to three times a week and ran once a week. Ive been doing a sprint triathlon each year for the past three years. This year, Im trying my first half marathon Run to the Beat, in October wish me luck!
DID YOU KNOW? A-cup breasts bounce up to 4cms when you run, so its just as important for people with smaller breasts to wear a sports bra
Mollie wins this Shock thi Absorber RUN Abs bra, worth 28 bra
twi tte r
m/handfm .co
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stories, training advice and event pictures TAKE PART Inspire others by sending your fitness readers at facebook.com/HandFMagazine. to us at hf_letters@dennis.co.uk or talk to us and other
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WORKOUT HANDBOOK
5 BAREFOOT
Best workouts to do
Find out why leaving your trainers at home can help you train harder and smarter
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tness knowledge
xercising barefoot is one of the most natural things to do in the world and enhances the effects of most workouts. It can promote your sense of balance, improve muscle alignment, strengthen and increase flexibility in your feet and ankles, and lessen the chance of injuries such as sprains and fractures. Whats more, a study from Harvard University shows it can improve your training performance by 5 per cent. So its no surprise the trend for barefoot running and barefoot fitness classes such as willPower & grace and Beaming at Virgin Active gyms continues to grow. Heres how to incorporate barefoot exercise into some of your favourite workouts to see your results soar.
barefoot, run at a slower pace to gradually build strength and stability and avoid sprains. You might find the muscles in your calves and on top of your shin bones ache more than usual but this is fine, and simply illustrates how much harder youre working, says Reeves. Start out with one barefoot run a week on surfaces free from sharp objects and build up gradually. Or try barefoot shoes as long as they have a sole of 7mm or less, youll get the same benefits of training barefoot but with added protection..
OF THE BEST BAREFOOT SHOES
The simplest way to introduce barefoot exercise into your fitness regime is to start with barefoot walking. Walking barefoot encourages positive changes d from heel to to your posture, toe, and 4. Boxing gait and how your powering off from the Boxing barefoot will help feet strike the floor, ball of your you train more effectively reducing the negative foot. by allowing you to change impact that even the direction more easily. Many smallest heels can have on trainers allow you to move forwards and your knees, hips and spine, backwards, but restrict side-to-side and explains Gillian Reeves, national group rotational movement, which can cause exercise manager at Virgin Active. Barefoot potential injury during a workout where walking also burns loads more calories, fits youre constantly changing direction, easily into your lifestyle and you wont need explains Reeves. Going barefoot lets you to slow your pace when you start out. step, jump, slide and shuffle around more To start, gradually increase the frequency freely and get a more sensory experience to and distance that you walk barefoot or in vastly improve your reactions, speed, balance minimum heel shoes, to activate tiny nce muscles in your feet and ankles, build strength and stability, ensuring every muscle in your ur body is firing. and improve postural alignment. Begin by spending several hours each day walking 5. Dance barefoot around your home and garden Dancing barefoot improves both your dance to build strength. Youll need to wear and fitness performance, by allowing you barefoot shoes on concrete surfaces and achieve the movements you really want. on treadmills (the belts get very hot). Try Youll feel more grounded and better able walking barefoot on sand and grass for a to work against the floor, whether youre tougher, yet joint-friendlier, workout. springing up or slowly rising and falling, calling on your body to do the work rather 2. Running than springy trainers, says Reeves. Trainers Research published by science journal Nature also restrict the movement of your feet and shows barefoot runners tend to run more ankles, so when barefoot, youll have greater lightly, landing near the balls of the feet freedom to twist, pivot and turn. Check generating less pounding and potentially less with your dance instructor before going risk of injury. Time spent in a raised heel completely barefoot in a class while theyll unnaturally tightens your calf muscles and appreciate the extra benefits youll get, they lengthens your shin muscles, which often might not want you getting trampled by leads to calf cramps and shin splints. Running someone else. Alternatively, wearing barefoot in supportive trainers can weaken your ankles t shoes will still let you feel the floor. over time, so when you make the switch to Warm up properly to prevent injury, see tinyrul.com/Hffitpro
1. Walking
Skipping is an excellent barefoot exercise as cise you generally do it on the balls of your feet. ur And theres no reason to worry that skipping barefoot will place more impact on your our body. Any exercise that involves jumping mping will have an impact on your joints, whether you do it with trainers rainers on or off, says Reeves. Again, Barefoot exe build up gradually, starting arting rcise encourages with a few minutes a day you to move until your feet and ankles d in the way y our body are stronger, and was designe d to remember to warm them rm striking the up before you start. groun
3. Skipping
VIBRAM FIVEFINGERS BIKILA SHOE, 115, is designed for nearbarefoot running, with a 4mm anatomical pod outsole that distributes forefoot impact without compromising important ground feedback essential for proper forefoot strike running form; primallifestyle.com.
WO OU WORKOUT HANDBOOK ND
TEVA ZILCH SPORT SANDAL, 70, has a thin (10mm), lightweight and flexible sole to give you an amazing sense and feel for every surface you walk over, combined with ultra-gripping Spider Rubber technology for serious traction in wet conditions; amazon.co.uk.
WORDS: Joanna Ebsworth PHOTOGRAPHY: Corbis.com
VIVOBAREFOOT LEGACY LUXURY LIFESTYLE SHOE, 95, has an anatomic toe box to maximise toe splay and allow your foot to flex naturally, while the ultra-thin, puncture-resistant sole offers you maximum proprioception and protection.. The shoe is also available and protection The shoe is also available protection. vailable in black leather;; vivobarefoot.com.. black leather vivobarefoot.com. lack eather; vivobarefoot.com
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lass Matt Roberts masterc
WORKOUT HANDBOOK
THE SECRET TO A TONED TORSO

Get a strong, stable core with simple bodyweight moves
BODY BASICS
Your core muscles power you through several planes of movement: flexion, as in forward bending; extension, or backward bending, and lateral flexion, when you bend to the side. Theyre also responsible for isometric strength sometimes described as bracing.
If youre new to core training, planks and side-planks are a great way to activate your mid-section as drawing in your abs for a minute or more is a brilliant strength-builder. Youll also need to develop stability around your hips, so include moves such as glute bridges and single-leg glute brides. These help encourage good form and posture. If youve been working out for a while, incorporate these core moves into your warm-up, or between tougher exercises, such as squats and lunges, to start toning up your abdominals. Change the moves each time you work out, so you build strength in a balanced way and youll have a core of steel in no time.
Matt Roberts is the UKs leading celebrity personal trainer, with clients including David Cameron and Mel C. To find out more, go to mattroberts.co.uk.
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PHOTOGRAPHY:Tom Warry MODEL: Anna Carradice-french @ W Athletic CLOTHING: Striders Edge Engineered Climate Map Vest, 49 (stridersedge.com); Nike Pro Compression Print Shorts, 22 (nike.com); Adidas Response Stability 4Trainers, 75 (adidas.co.uk)
hether you want to trim your waistline or strengthen your abs to prevent lower back pain, youll benefit from a stronger core. Its the centre of your bodys strength and power while youre working out, and it also provides vital support for everyday activities such as walking, lifting and carrying. Your main core muscles are the rectus abdominis (your six-pack), the transverse abdominis, which lies beneath them, and the obliques, which sit to each side. You should exercise them at least once a week, to keep them strong, supple and flexible. One of the best ways to do this is by following a training plan that uses your own body weight to build muscle. Bodyweight training engages more of your muscles at once, and your core works best when its using both front and back muscles together, as a unit. Your body is also a sophisticated machine, optimising efficiency where possible. Excess fat is part of the weight youre lifting during bodyweight training. The resistance helps to build lean muscle tissue, which in turn burns fat. As your lean muscle mass increases the exercises will get easier and be more effective each time you perform them.
DO THE PLANK TO KEEP YOUR SPINE SUPPLE AND MAINTAIN ITS CURVE
A good core workout needs to combine elements of each of these movements. You probably focus mainly on flexion when you work out as in crunches, for example. Flexion is also the movement thats most over-utilised most people spend their day seated with flexed abdominals. So doing more crunches isnt the best way to get a sixpack; reverse curls, lying face down and raising your torso off the floor, are more effective. Reverse curls have the added benefit of protecting your back, as you have to perform a pelvic tilt, so avoiding lumbar flexion, which can cause pain in people with back problems. Extension of the back, sometimes called hyper-extension, can also aggravate a weak back if youre not careful. Rotation moves are ideal to perform with just your body weight. Try any exercise that involves balance, for example the side plank (pictured above), and add a rotation by bringing your extended arm underneath you. For balance and to maintain correct form, you must engage your stabilising
muscles which helps build core strength. You can also perform rotation exercises in a seated position, such as Russian twists.
GIVE IT A TRY
stretch and strengthen
NURTURE YOUR SOUL

Nourish your body and mind with the queen of yoga poses
For extra su pport, use a folded blanket bene a your shoulde th rs, with your head re sting on the oor.
H&F TIP
WORKOUT HANDBOOK
ELBOWS
Try to keep your elbows no wider than shoulderwidth apart.
LEGS
Press your heels toward the ceiling to fully extend the back of your legs, then lift the balls of your feet.
WORDS: Eve Boggenpoel PHOTOGRAPHY: Will Ireland MODEL: Shaundra @ Nevs CLOTHING: Chaturanga cami, 55, Sweaty Betty (sweatybetty.com); cotton spandex jersey leggings, 24, American Apparel (americanapparel.co.uk) SHOOT LOCATION: Virginactive.co.uk
(SARVANGASANA) SHOULDER STAND (SA

Inverted poses reverse the effects of gravity, encouraging blood flow to your heart and brain. Also known as the queen or mother of yoga asanas for its whole-body benefits, shoulder stand calms the nervous system and supports the thyroid gland to help regulate your metabolism and body temperature. It releases your neck and shoulder muscles, and strengthens your upper body. You should avoid inverted poses if youre menstruating.
BENEFITS
HOW TO DO IT
feet on the floor, heels close to your sitting bones. Place your arms at your sides, palms facing down.
Lie on your back with your knees bent and
your thighs towards your torso. Lift and curl your pelvis and lower back off the floor. Bend your elbows and place your hands on your lower back for support. Draw your shoulder blades together and walk your hands up your back (towards the floor). Raise your pelvis, so your torso is almost perpendicular to the floor. Inhale and lift your knees towards the ceiling, with your heels by your buttocks. Then inhale and straighten your legs, heels lifting upwards. Hold this pose for 30 seconds, gradually building up to three minutes. To come out of the pose, bend your knees and roll carefully back onto the floor.
Press your arms against the floor and draw
MAKE IT HARDER
challenge yourself to further stretch your inner thighs and hips, exhale and lower one foot to the floor, keeping both legs straight. Inhale, then repeat with the other leg.
When you feel balanced in the pose, to
MAKE IT EASIER
back and swing your legs up, twisting your body so the soles of your feet rest on the wall, knees at 90o. Press your feet against the wall, and extend your hips away from it. When your torso and thighs are vertical, take your feet from the wall and complete the pose. To come down, reverse the sequence.
Sit sideways against a wall, roll onto your
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WORKOUT HANDBOOK
RUN LESS, GO FASTER

Training less can help you perform better if you up the intensity. H&F's running expert Sam Murphy investigates
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running knowledge
ntensity is the buzzword in fitness circles at the moment. Its based on the notion that you can reap equal, if not better, results by doing shorter, very high-intensity interval training (known as HIIT), rather than the more traditional longer-duration, moderate-intensity exercise thats the mainstay of most runners. HIIT research has generally focused on the effects of maximal intensity efforts coupled with lengthy recoveries for example, 20-30 seconds all-out followed by three to four minutes easy but a new study, conducted at the University of Copenhagen, has taken a different approach to HIIT and yielded impressive findings. In this latest research, regular runners swapped all their usual training for thriceweekly sessions in which they performed three to four sets of five minutes of running, separated by two minutes of recovery. Sounds like common or garden interval training? Yes, but each minute of the five minutes was divided into a 30-20-10 pattern: 30 seconds of low-intensity running, 20 seconds of moderate intensity and 10 seconds at maximum speed. The key part of the protocol is that the 10-second interval is performed at maximal intensity and effort, explains Professor Jens Bangsbo, who headed up the research at the Universitys Institute of Exercise and Sport Sciences. The 30-second interval is then used to recover from the sprint, and the 20-second interval gets the heart rate back up, ready for the following sprint.
FIVE MINUTE FITNESS?
PERFORMANCE PAYOFF
After seven weeks, the study participants had knocked 23 seconds off their 1,500m
intense enough to be challenging but of time and improved their 5K time by an sufficiently low volume not to cause undue impressive four per cent despite having cut weekly mileage in half (typically 30K per week fatigue or require too much recovery. prior to the study). Performing HIIT training, whether its in the form of 30-second The appeal of the concept is obvious intervals or as 30-20-10 training, can cut down your workout time and get better enhance both short- and long-term results. But dont be fooled into performance, claims Bangsbo. thinking this is the easy option: Alongside a performance payoff, HIIT you need to be working near, the runners also experienced can burn u nine times p to or at, your maximal effort, a four per cent increase in m than a non ore fat and even if it is for just a aerobic capacity, a 10 cardio work -HIIT brief duration, it can feel per cent reduction in out. It also limits the m like anything but by the cholesterol and a decrease uscle loss th can occur at time youre midway in blood pressure. We were weight, me with losing aning you'l through. As the session very surprised to see such l be stronge r, progresses, the low- and an improvement in the and leaner.tter moderate-intensity sections health profile, considering the will feel, and indeed be, harder, participants had been running for due to lactic acid build-up and oxygen several years, adds Bangsbo. debt, says Brewer. So does that render 30-20-10 training unsuitable for beginners? Not at all. Its a So should all of us be swapping our diet of great introduction to varied-pace running for moderate-intensity, long duration running less experienced runners, he says. The need for so-called 30-20-10 training? Most for speed, and the ability to change pace are runners focus too much on steady mileage, important, whatever your level. and would benefit from incorporating some of this type of training, believes Professor John Brewer, head of sport and exercise And given that 30-20-10 training is timescience at the University of Bedford. rather than distance-based, its a great option However, my view is that this should only be for friends or groups of different abilities to one part of a balanced programme. From a train together. I tried it out on one of my physiological perspective, this allows for mixed-ability groups and they loved it other forms of training to be included in your regime, and from a psychological perspective, finding it mentally less challenging than some other high-intensity protocols, due prevents boredom. to the brevity of the maximal efforts. But While the runners in the study replaced whether youre an aspiring athlete or a all their usual training for 30-20-10 sessions, reluctant jogger, the best news of all is that Bangsbo also recommends adding it to, you can get this fitness-boosting, healthrather than substituting it for, your existing enhancing workout done and dusted in half programme. It could work as a great an hour proving that less truly can be more. sharpener in the lead-up to a race, he says
ALL OR NOTHING
WORKOUT HANDBOOK
MIX IT UP
LESS IS MORE
HOW TO DO IT
Start with a 1K warm-up at a low intensity, followed by two to four blocks of five minutes comprising the 30-20-10 protocol (as explained above). Take two minutes recovery (you can rest, walk or jog slowly) after each five-minute block. and moderate bouts save yourself for those 10-second bursts and really go for it! (RPE) rather than heart rate or pace to gauge effort: The 30-second effort should feel like very light exertion (three to four on a scale of 10). The 20-second effort should feel somewhat hard (seven to eight on a scale of 10). The 10-second effort should feel extremely hard (nine to 10 on a scale of 10).
2. Use the rate of perceived exertion
3. Dont worry if your RPE increases

during each five-minute block.
4. Dont repeat the session on
consecutive days, and limit it to no more than three sessions a week if youre doing it exclusively.
1. Dont overdo your pace on the easy
5. Brewer recommends a single
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WORDS: Sam Murphy
weekly 30-20-10 session if youre adding it to your existing schedule.
run expert
RUNNING EXPERT
H&F running expert Sam Murphy answers your training questions
Is it safe to go running wearing ankle weights?
wouldnt recommend it. You might think youre increasing the challenge (and perhaps, calorie expenditure) of your running session by making your limbs heavier, but any benefit will be outweighed by the fact that wearing ankle weights puts unnecessary stress on your joints and muscles, particularly those around the knee and ankle. It will also interfere with your stride pattern (slowing down your foot turnover) and compromise your balance. The Mayo Clinic, a health authority in the US, doesnt even recommend
WORKOUT HANDBOOK
walking with ankle weights for the same reasons. There are plenty of better ways to increase the intensity of your run, such as running up hills or raising your pace for short intervals, or running for longer if calorie expenditure is your main concern. If youre really set on using extra resistance, a weighted vest, which distributes the additional poundage around your torso rather than at your more vulnerable extremities, is a safer option. If youve already invested in ankle weights, all is not lost theyre a great tool for doing controlled resistance exercises such as side-lying leg raises and ankle circles, or hamstring curls and glute extensions.
TRY NEW TERRAIN TO INCREASE THE INTENSITY OF YOUR RUN
NEW KIT
1) UNDER ARMOUR SPINE RPM
Get a smoother stride with this technology-loaded trainer. It may be high spec, with UA Micro G foam inside for flexibility and support, and the UA Spine Cage, which keeps the foot locked in place, but its also lightweight. All unnecessary material has been removed each shoe weighs just 9.7oz making these one of the lightest trainers available.
90; Underarmour.com
50; Nike.com
2) NIKE SWIFT POWER WOMENS RUNNING CAPRIS
These are made with Dri-FIT, stretch fabric and flat seams for a comfortable fit that gently hugs and supports the bodys contours. The in-built rear pocket and reflective strips are must-
The worlds lightest anorak, at just 49g, weighs the same as an average strawberry! The Ghost Whisperer will protect you from the elements but you wont notice youre wearing it. Form fitting, breathable and with reflective trims for night training, this is the perfect cover-up without weighing you down.
110; mountainhardwear.co.uk
3) GHOST WHISPERER JACKET
PERKINS GREAT EASTERN RUN October 14, 2012 Be part of the British Grand Prix race series this October. The race will take you on a 13.1-mile route around Peterborough, starting and finishing at the citys scenic Embankment. Theres also a 4K fun run taking place on the same day. Race entry is extremely popular, so sign up quickly. For entry, see perkinsgreateasternrun.co.uk.
THE ONE TO RUN
Find inspiring ways to boost your running motivation at tinyurl.com/HFRunRevival 122 Health & Fitness // healthandtnessonline.co.uk
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ADDITIONAL WORDS: Emma Wall. PHOTOGRAPHY: Nigel Riches, Peterborough City Council
haves for safe, practical training, and the subtle body contour graphic adds enhanced support and a flash of style.
ORKOUT MY W
, tells ckey forward, 28 The Team GB ho ning regime and diet ai H&F about her tr
I started playing hockey when I was at school. I tried nearly every other individual sport, and decided that a team sport such as hockey was the one for me. I joined a club and loved it probably the social side more than anything else! Ive been part of the England and GB hockey team for about eight years now. I went to my first trials when I was 14, mainly because all my friends were going, too! We train at the Bisham Abbey National Sports Centre, near Henley. The Olympic rowing and canoeing teams are also based there. Weve trained there full time since 2009. The Riverbank Arena at the Olympic Park is really great the pitch is bright blue with a pink border. The surface is different to what were used to, so it took a little getting used to. Hockey requires a broad range of fitness ability. We need a solid aerobic base so we stick to short, sharp, repeated sprints, training two or three times a day with Sundays off. Its important to be really strong and robust, as we bend and rotate our bodies throughout the game, which means were prone to back and hamstring problems. To help with this, we do squats, Olympic lifts and cleans in the gym, along with Pilates and yoga. Pre-hab is a key aspect of our training. We spend 20 minutes each day working on individual exercises designed to strengthen our weak spots usually glutes or lower abdominals. We work a lot on preventing injuries, too you have to be responsible for your own body so youre not letting the team down. We follow a strict diet. A lot of the hard work with our diet was done about a year and a half ago. Our policy is, if it
tness icons
NNAH MACLEOD HA
doesnt grow, walk or swim, you dont eat it. We dont eat cereal in the morning, we have poached eggs, smoked salmon, asparagus and spinach. Convenience foods such as cereal bars are off-limits. Its taken a while to move towards this way of eating, but compared with other Olympic teams, were by far the most healthy and lean-looking. Yakult is one of the sponsors for the team, so we have one in the morning and one before bed to keep topping up levels of good bacteria in the gut, which are depleted with intense training. Being selected for Team GB was a big career highlight. The year 2010 was a pinnacle for our sport. Wed just
WORKOUT HANDBOOK
Try rush hockey, the new ve-a-si , de hock fast ey game Visit ru . shh details o ockey.co.uk for r to nd /crea local tea m. Also te a england visit hock more in ey.co.uk for formati on.
started training full time and were under a lot of pressure to justify the investment from UK Sport and the National Lottery. We were ranked 7th in the world and, that year, we came third in the World Cup, the Commonwealth Games and the Champions Trophy. It was the first time wed won Champions Trophy and World Cup medals, so it was extremely exciting. Were now ranked 4th, and Argentina and Holland are the ones to beat. Hannah MacLeod helped launch Yakults Little Book of Fitness. Download it at yakult.co.uk/fit.
WORDS: Sin Lewis
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ORGANIC SUNCARE
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Cycle London to Amsterdam 3 - 6 May 2013

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loving my body
Were talking to...
The British pop songstress, 30, talks about life in LA and keeping in shape
Natasha Bedingfield
Do you have a personal trainer? I work wi personal trainer Ashley Borden with (ashleybor (ashleyborden.com). Since training with her, my body has completely changed; Ive never results had result like it. I love her body, shes so and toned an athletic but really feminine at the time. same tim Her favourite piece of equipment rebounder. In between bodyweight sets, is the reb include press-ups, squats and lunges, she which in gets me bouncing on the rebounder for the element of the session. Its fun and gives cardio ele variety to the workout. How important a role does exercise play in your life? such Its su a big part of my life. As a performer, it gives me stamina when Im on the road and really boosts my energy. If Ive been on a ight or travelling a lot, I like to work out to loosen and been tra lengthen my body again. exercises are trending in LA at What ex moment? the mom always Theres alw something new to try or do its sometimes it hard to keep up! I was out running the other day and someone came bounding past Kangoo Jumps (from 133; kangoo-jumps. me wearing K attached com) attache to their shoes. Its crazes like this that off really hit it of in LA. My husband is using undulation ropes (Battle Ropes, from 115.50; escapetness.com) a lot in his training to build upper-body strength. Yoga is a religion in LA at the moment though everyones doing it! How would you describe your style? My style is quirky, classy and, at the moment, I guess quite vintage-inspired. I love getting dressed up, putting some heels on and feeling feminine. Do you ever feel insecure about your body? Growing up I was very insecure, but as Ive got older Ive learned to love my curves, despite being in an industry where being slim and beautiful is so important. If Im feeling insecure about my body, Ill pick one thing I like about myself and make an effort to focus on that when I look in the mirror. If my arms are looking great after a workout, Ill stand there and touch them to make sure I fully appreciate them. Do you follow a specific diet? I dont eat wheat, gluten or dairy, and I try to steer clear of sugar as much as possible. I have an intolerance to dairy, and stodgy foods such as bread and pasta just dont make my body feel good. Most singers dont or shouldnt eat dairy products. Theyre mucous-forming, so in order to sing at your best, youre advised to avoid them. Ive recently cut out coffee too, but I dont know how long that will last.
KANGOO JUMPS ARE BIG IN LA RIGHT NOW
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WORDS: Sin Lewis PHOTOGRAPHY: Esprit, Shutterstock.com
der as Using the reboun , fast. me great results n workout has give mixed with rd bounces Try doing standa , plus star e powerful jumps ist higher, mor Adding a torso tw jumps. jumps and tuck even ill give you an to each jump w tter workout. be
Bouncing st fitness boo rt of my pa
NATASHA AT THE LAUNCH OF THE NEW ESPRIT STORE ON REGENT STREET, LONDON
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Health - And.fitness - Uk2012 09

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