Yummy - 2012 01 02

HEALTHY BODY
HEALTHY MIND
ROCK YOUR SKINNY JEANS!

PERFECT PINS IN 15 MINS
GET
SLIM DOWN
...IN JUST 24 HOURS
B E HA P PY !
NE W TREND
amazing
SKIN WITH YOGHURT
INSIDE:
23
B E AT C O L D S
FEEL-GOOD SECRETS
GET FAST RESULTS AT HOME
sniffle-free winter
WOMENSFITNESS.CO.UK ISSUE 108 | DECEMBER 2012 | 3.60
THE EXPERT GUIDE TO A
EXPRESS WORKOUTS FOR EVERYONE
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HELLY HANSEN CATWALK
Sognefjellet Norway
Scandinavian Design is the cornerstone in all Helly Hansen gear. The optimal combination of purposeful design, protection and style. This is why professional mountain guides, patrollers and discerning enthusiasts choose Helly Hansen.
CONFIDENT WHEN IT MATTERS
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ENGINEERED FOR EXERCISE.

TM
sport Bose SIE2i headphones
NEW
Includes exclusive
fitness armband
scan to learn more
To push your workout to the limit, you need headphones that can keep up. Compatible with your iPhone or iPod, Bose SIE2 i sport headphones are engineered
for exercise, offering acclaimed Bose sound, sweat- and weather-resistance, a comfortably secure fit and an exclusive Reebok fitness armband. Also available as audio-only heapdhones.
You demand more from your workout shouldnt you demand more from your headphones, too?
Visit Bose.co.uk or go to your local authorised dealer

2012 Bose Corporation. Compatible devices include the iPhone 4, iPhone 3GS, iPod touch (2nd generation), iPod nano (4th and 5th generation), iPod shuffle (3rd generation), 120GB and 160GB iPod classic, MacBook (unibody), MacBook Pro and iPad. REEBOK is a registered trademark and service mark of Reebok International Limited.
m.bose.eu / shm_uk
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December 2012 WorldMags.net
contents
O N TH I S M O NTH S COV E R :
31
116
105 59
76
95
074 I made history Team
features
GBs gold-winning taekwondo champion Jade Jones talks about her Olympic moment
076 Jump-start your emotional wellbeing

Bounce back from disaster stronger than ever with our expert tips for life Build stronger friendships without Facebook
081 Friends with benets 084 Ice magic Hit the slopes
in colour-blocked style
74
STOCKISTS: PRODIRECTSELECT.COM; PATAGONIA.COM; SNOWANDROCK.COM
84
Jacket, 450, Napapijri
at Snow + Rock
Top, 40, Patagonia Beanie, 34.99, Kjus
at Snow + Rock
Sunglasses, 99,
Adidas Eyewear
81
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December 2012 | womenstness.co.uk 5
contents
011
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092
December 2012
essentials
December diary dates Hot list Fast tness Running news Health wrap Love life Green scene Fit food Travel diary 10 ways
health
030 031 038 039 040 044 046 048 052 054 055
exercise
095 098 100
Class on trial Hone your swim, cycle and run with Tri-t Rock your skinny jeans Get pin-perfect with our ultimate workout and style guide Fitness scene The latest tips and kit for your workouts 3 ways to Sculpt a sexy back Look the part from behind Feel the burn Whip yourself into serious shape 6 tness rules to break! We rewrite the rule book so you can get a better body Do your tness admin Clean up your workouts for better results Tone up for the slopes Get set for your best ski season yet Pace yourself Its month two in the WF marathon plan Ask Matt Celebrity trainer Matt Roberts sorts your tness woes Tried & tested The latest home tness releases, , rated
104 105 108
beauty
How to be a morning person Reset your body clock with our expert tips and tricks for a brilliant sleep The ultimate guide to a snife-free winter We help you outsmart colds and u The truth about Alzheimers Diabetes of the brain could be to blame for dementia 3 ways to Save your sight Preserve your peepers with these handy hints
59
3 of the best treatments Our top spa treats this month Why your skin loves yoghurt The answer to a clear complexion is in your fridge Revamp your smile From pearly whites to sparkling lips, weve got tips for a megawatt grin
113 116 118 11 119 11 121 1
nutrition
95
Whats your diet IQ? Discover how food-savvy you really are The diet changing all the rules Find out why fasting is replacing grazing as the new nutrition buzzword Healthy bites This months top food buys and cooking tools Food focus Why sweet potato is a vitamin powerhouse The delicious way to slim down Zap fat with these tasty recipes
SHAPE UP AT
060 062 064 066
Home
PICTURES: CORBIS, SHUTTERSTOCK, SIMON TAYLOR LETTERS MAY BE EDITED AT THE EDITORS DISCRETION
104
No excuses! We get you motivated to work out at home Make your own fuel Raid your kitchen to fuel your workouts Home gym heroes All you need to kit out your home gym Do try this at home! Mix and match these moves for the ultimate front room workout
Meet t he experts
AMANDA HAMILTON is a TV presenter, nutritionist and expert in health and wellbeing. AMANDA SHARES HEALTHY EYE FOODS ON P100
Every is Ev issue is packed ke with advice from our expert

JOEY DUCK is a full-time 100m and 200m sprinter who has represented Great Britain. JOEY SHARES TRAINING TIPS AND RUNNING NEWS ON P17 LOWRI TURNER is a broadcaster, nutritionist and hypnotherapist who runs her own clinic. LOWRI UNCOVERS A NEW DIABETES ON P98
MATT ROBERTS is a leading personal trainer with four health clubs and a celebrity client list. MATT COMBATS YOUR WORKOUT WORRIES ON P54
6 womenstness.co.uk | December 2012
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Write in and win! WorldMags.net

Next months star letter writer will win a bundle of USA Pro fitness goodies to help boost your workout sessions. Youll score everything you need to get fit, whether youre in the park or at home: a yoga mat and resistance tube, as well as a hot new workout outfit. Visit sportsdirect.com to see the range.
Have your say

Yummy mummy Gym chat
Something on your mind? Then share it with us We want to hear from you!
Get zen in yo r g ar deu n!
I started reading Womens Fitness after having a baby earlier in the year and the workout routines in the magazine have been really useful in helping me get back into shape. Theyre so easy to fit in around the little one and they also help to give me more energy. Ive lost my mummy tummy and toned up all over! I think its great that there are different
workouts in each issue so I dont get bored and continue to have a varied workout. I was worrying about getting back into shape, so thank you, Womens Fitness, for helping me. I have even recommended the magazine and workouts to the other mums at my regular mum and baby group! Laura, via email
STAR LETTER
Copykit (n) Shes that girl in the gym changing room who has to know where you bought your cool patterned leggings, neon trainers or pretty yoga mat. Take it as a compliment after all, imitation is the sincerest form of attery!
ask our readers

How do you get yourself motivated to get outdoors for a workout when the weathers rubbish? I just have to think about getting into that little dress for the Christmas party season then Im pulling on my trainers in an instant! Tabitha, via email 'Making new playlists for my iPod motivates me. I do an extra upbeat one for the rainy days! Farah, Bradford I invest in a nice waterproof jacket to get me excited about braving the weather. Amy, Warwick Next issue we ask: Whats your top tip to eat well during the indulgent party season?
contac contact us...
Send your letters, top tips, workout tricks and trends to Womens Fitness Have your say, 30 Cleveland Street, Lo London W1T 4JD or email te team@womensfitness.co.uk
SUBSCRIBE TODAY!
Try 3 issues for 1 and well send you a Pukka Winter Warmer armer Kit worth 28.45, FREE! Turn to page 56 for more details.
panel. Introducing this months health and fitness gurus

KRISTOPH THOMPSON is a personal trainer, Pilates instructor and conditioning coach. KRISTOPH GETS YOU INTO YOUR SKINNIES ON P31 NICOLA SHUBROOK is a naturopathic nutritionist with her own practice. NICOLA REVEALS THE BRILLIANCE OF SWEET POTATO ON P119 ANNA TURVEY works as the superintendent optometrist for Tesco Opticians. ANNA SHARES HER TOP TIPS FOR KEEPING EYES HEALTHY ON P100 EMMA ALESSANDRINI is a naturopathic practitioner at revital.co.uk EMMA SHARES HER BEST NATURAL COLD AND FLU REMEDIES ON P95
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EDITORIAL Editor JOANNA KNIGHT joanna.knight@womensfitness.co.uk T/020 7907 6647 Features Editor LOUISE PYNE louise.pyne@womensfitness.co.uk T/020 7993 5795 Chief Sub-Editor PENNY CARROLL penny.carroll@womensfitness.co.uk T/020 7907 6644 Sub-Editor/Staff Writer ELLIE MOSS ellie.moss@womensfitness.co.uk T/020 7907 6645 Health and Fitness Writer AMANDA KHOUV amanda.khouv@womensfitness.co.uk T/020 7907 6000 ART & PRODUCTION Art Director MATT REYNOLDS matt_reynolds@dennis.co.uk Production MICHAEL HILLS michael_hills@dennis.co.uk CONTRIBUTORS Katherine Bebo, Gwen Burns, Joey Duck, Katie Moore, Gabrielle Nathan, Catherine Quinn, Matt Roberts, Nicola Shubrook, Kristoph Thompson, Lowri Turner ADVERTISING Managing Director JULIAN LLOYD-EVANS Group Advertising Manager CLAUDIA NICOLETTI-DOWD claudia_nicoletti@dennis.co.uk T/020 7907 6702 Advertising Manager LUCY PALMER lucy_palmer@dennis.co.uk T/020 7907 6678 Account Manager NIN VIRDI nin_virdi@dennis.co.uk T/020 7907 6581 Senior Group Classified Executive KATHRYN MCCABE kathryn_mccabe@dennis.co.uk T/020 7907 6557 Regional Advertising Sales THE MEDIA CONSULTANTS LTD T/01423 569 553 MARKETING Marketing Manager JULIETTE COOPER juliette_cooper@dennis.co.uk SYNDICATION Syndication Senior Manager ANJ DOSAJ-HALAI anj_dosaj-halai@dennis.co.uk T/+44 (0)207 907 6132 Licensing Manager CARLOTTA SERANTONI carlotta_serantoni@dennis.co.uk T/+44 (0)207 907 6550 Licensing & Syndication Assistant NICOLE ADAMS nicole_adams@dennis.co.uk T/+44 (0)207 907 6134 MANAGEMENT Group Publisher RUSSELL BLACKMAN Publisher NICOLA BATES Newstrade Director DAVID BARKER Subscriptions Director LUCY DAVIS SENIOR MANAGEMENT Chief Financial Officer BRETT REYNOLDS Group Finance Director IAN LEGGETT Group Managing Director IAN WESTWOOD Chief Executive Officer JAMES TYE Chairman FELIX DENNIS DISTRIBUTION Seymour Distribution Limited, 2 East Poultry Avenue, London, EC1A 9PT T/020 7429 4000 TO SUBSCRIBE Customer service 0844 844 0246 Email womensfitness@servicehelpline.co.uk UK subscription price: 33 for 13 issues; Europe/Eire: 47.50, rest of the world: 59.30. You can manage your existing subscription through subsinfo.co.uk please refer to this site for queries about your subscription. PUBLISHED BY Dennis Publishing Ltd 30 Cleveland Street, London, W1T 4JD womensfitness.co.uk
What we did this month

HIT THE (INDOOR) SLOPES Health and fitness writer Amanda practised her snowboarding skills and blogged about it for our website! Find out how she did at womensfitness.co.uk
Loving the new GRIT classes at Fitness First. Feel the burn!
JOANNA Editor
Red krill oil is amazing its stronger than fish oil and has none of the yucky taste!
ELLIE Sub-editor/staff writer
DISCOVERED OUR TRUE GRIT We found out what we were made of at the new GRIT Series classes at Fitness First. Check out what we thought in next months issue.
Chia seeds are keeping me going for longer

PENNY Chief sub-editor
From the editor
WORK OUT AT HOME! Save yourself pricey fees and set up camp at home with our top tips from p59
The days and evenings are getting just a little chillier, and if youre about as keen as us to brave the cold on certain nights, then youll love our Shape Up At Home special (page 59): its packed with express workouts, the ultimate at-home kit and top tips and tricks to boost your results. Cooler days means living in your jeans, so make sure youre rocking yours with perfect pins this month with help from our skinny jeans workout on page 31. Plus, check out our ski-bunny moves on page 48 to ensure youre looking and feeling confident on the slopes this season. Use our expert tips to help outsmart colds and flu (page 95); discover the latest beauty secrets for clear skin (page 105) and find out if intermittent fasting can rev up your fat loss results (page 116). Yep, winter is here, but were welcoming it with open arms! rms!
Joann a
Joanna Knight
Photography: Simon Taylor Styling: Gwen Burns Make-up: Alisha Bailey Model: Juliane G, nevsmodels.co.uk Clothing: Sweaty Betty top, 60, sweatybetty.com; Pineapple shorts, 8, pineapple.uk.com
Have a great month!
This months cover
If you dont want to miss an issue

If you cant always find a copy of Womens Fitness in store, help is at hand! Complete this form and hand it in at your local store and theyll arrange for the latest issue to be reserved for you. Some stores may even be able to deliver the magazine to your home. Just ask! (Subject to availability) PLEASE RESERVE/DELIVER MY COPY OF WOMENS FITNESS ON A REGULAR BASIS, STARTING WITH ISSUE Title Address First name Surname
PICTURE: DANNY BIRD
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 or healthcare professional before performing any of the exercises described in this magazine 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 severe discomfort and consult a medical expert. Neither the author of the information nor the producer nor distributors of such information make any warranty of any kind in regard to the content of the information presented in this magazine. Womens Fitness, copyright 2011 by Dennis Publishing Ltd. All rights reserved. Womens 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. Womens 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. Average net circulation per issue: 21,130 copies (01 Jul 2011 to 31 Dec 2011)
Postcode Telephone number
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COCOA BUTTER, NOURISHING BEAUTY SINCE 1959
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Cocoa butter is one of the best known natural moisturisers on the planet. Luxuriously rich but non-greasy and fast-absorbing, cocoa butter delivers deep, long-lasting hydration to even the driest of skin, offering relief from rough, cracked skin. combine cocoa butter with other skin-pampering botanicals such as Vitamin E, avocado oil, chamomile and sunflower oil to create pure natural formulas to nourish and care for the skin. With use, skin is nurtured back to a smooth, soft state and glowing with health.
3 GENERATIONS OF NATURAL CARE

AVAILABLE FROM INDEPENDENT HEALTH STORES AND PHARMACIES NATIONWIDE
www.jasonnaturalcare.co.uk
+44 (0)8450 725 825 enquiry@jasonnaturalcare.co.uk
NO PETROLATUM, SODIUM LAURYL/LAURETH SULFATES, PARABENS OR PHTHALATES WorldMags.net
ESSENTIALS
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11 The hottest buys this month // 13 Fast fitness tips // 15 Improve your running PB 18 Easy ways to love life // 20 Live a little greener // 22 Eat smarter for a better body 24 Active adventures and dream escapes // 26 10 ways to fast-track your fitness
ALL MONTH
Fancy a bit of a whirl? Embrace the cold weather as one of the most spectacular skating rinks in the country opens its doors once again in the name of festive fun and frivolity. The stunning Somerset House backdrop provides a special atmosphere and if you want to up the ante, DJ nights step up the mood. somersethouse.org.uk/ice-rink
Great skates!
D I A R Y D AT E S
PICTURE: RED-PHOTOGRAPHIC.COM
1-2 DECEMBER
Stuck in the mud

grimchallenge.co.uk
Have a bucket load of fun in the mud with The Grim Challenge at Aldershot. This eight-mile, off-road adventure run is held over the armys vehicle testing tracks and its not for the faint-hearted!
Celebrate the festive season in style in the beautiful cathedral city of Lincoln. Steeped in history, it provides the perfect setting for the bustling Christmas market. Its picture perfect!
lincoln-christmasmarket.co.uk
Mistletoe and wine
6-9 DECEMBER
Take a stroll with the Ramblers and join the Festival of Winter Walks. Its a great way to keep your fitness ticking over during the festive season, for free we really fancy the anti-Christmas-shopping walk!
ramblers.org.uk
Walk this way
22 DECEMBER-6 JANUARY
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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.
Wellwoman supports
The UKs No. 1 supplements for womens health
ADWEWMIXCONP 22-03-12
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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ST YLE UP : WorldMags.net
ESSENTIALS
We love Icelandic artist AC Bananas collaboration with Nikita on this bold and beautiful Fuji hoodie. Itll help you stand out from the crowd! 69, nikitaclothing.com
BIRD CALL
Weledas new range of body lotions makes the most of Mother Natures powers, allowing the plant oils to do all the work. And they smell delicious! From 13.95, weleda.co.uk
PLANT POWER
Add some ambience to your living space with Di Palomo Fragrant Reeds, available in three gorgeous scents. We love the pretty packaging. 20, dipalomo.com
H E AV E N S C E N T
HOT LIST
Want stronger, shinier, healthier hair? Who doesnt! Get a natural fix with this super-cool Care Trio from haircare brand Structure. 9.95 each, 0845 071 2326
H A I R T O S TAY
See it, buy it, love it! Your shopping list for the month ahead
Clarks new Illusive Step innovation shoes improve posture and roll up into a discreet ball to pop in your bag perfect for your commute to work. 54.99, Clarks
BOLD STEP
WORDS: AMANDA KHOUV
Fireflys natural drinks are now available in handy PET bottles, so theyre much more convenient to pop into your gym bag. 1.69-2.39, Whole Foods Market
BOT TLED U P
Look the part while you brave the chill on the slopes this season with the super-cool Protest Iggy Board jacket and Hopkins Board pants. 149.99 and 79.99, shop.protest.eu/uk
SNOW QUEEN
Urban Fruit have launched three new yummy flavours in its dried fruit range: Superberry, Apricot and Apple & Pear. Dig in! 2.19, planetorganic.com
SWEE T SNACK
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BE ACTIVE : WorldMags.net
ESSENTIALS
The Fitocracy app turns your workout into a game by allowing you to earn points as you train. You can even go on quests by doing exercises youve never tried before and earn virtual badges for completing personal goals. Who needs Angry Birds? fitocracy.com
Did you know? Just thinking about exercise can make you stronger. Research by the Cleveland Clinic Foundation found that imagining muscle exercises can increase strength by up to
Download this!
35%
Use music to your advantage. Your playlist can help you through a tough workout and make you train harder. I love listening to dance music as it always helps me to maintain a fast, steady pace when I train.
Team GB sprinter Jeanette Kwakye. Jeanette took part in the Ariel Big Sprint challenge as part of the P&G Capital tal Clean Up. Visit pgcapitalcleanup.com for more info
STAR TRAINING TIP
FASTFITNESS
Get up to speed with the latest training tricks from Kristoph Thompson
Myth-buster
REST MORE It may sound WAYS TO counter-productive, but one of the best ways to up your training intensity is to spend more time resting. You make all your gains when youre not training the workouts themselves only kick-start the process. Take a break! GET THE BALANCE RIGHT Its impossible to train harder for longer: intensity and volume are inversely related, meaning that when one goes up, the other must go down. Trying to increase them both at once can lead to overtraining. As a rule, if you increase the intensity of your session you should drop the time, distance or reps.
TRAIN SMARTER
PICTURES: SHUTTERSTOCK.COM
MYTH IT S B EST TO STICK WITH THE WEIGHTS MACHIN ES WH EN YOU HIT THE GYM FAC T
Free weights such as dumbbells and functional kit like the ViPR or Human Trainer will challenge your whole body and allow you to perform a greater range of exercises than machines alone.
ADD VARIETY Doing different types of training means youll use different muscles and place a different stress on the body, rather than doing the same thing over and over again, which increases the likelihood of injury.
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@MovingComfortuk www.movingcomfort.eu
Alexandra Sports www.alexandrasports.com | Alton Sports www.altonsports.co.uk | Boobydoo www.boobydoo.co.uk | Cotswold Outdoors www.cotswoldoutdoors.com | Fitstuff www.tstuff.net Less Bounce www.lessbounce.com | London City Runner www.londoncityrunner.com | Leicester Runner www.leicesterrunningshop.co.uk | Metres to Miles www.metrestomiles.co.uk Nick Rivett Sports www.nickrivettsport.co.uk | Original Sports; www.originalsports.co.uk | Percentage Sports David Lloyd Leisure Club London, SW20 8DE | Pro Direct www.prodirectrunning.com Pro Feet www.profeet.co.uk | Push Active; www.pushactive.co.uk | Running Bear www.runningbear.co.uk | Run and Become www.runandbecome.com | Runners Edge www.runners-edge.co.uk Run Swindon www.runswindon.co.uk | Run to Live www.runtolive.co.uk | Runners Retreat www.runnersretreat.biz | Runners Request 01276 686135 | Running Fox www.running-fox.co.uk Runability www.runability-runningshoes.co.uk | Simply Sports www.simplysports.co.uk | Simply Sweat www.simplysweat.com | Sporting Feet www.sporting-feet.com | Sweatshop www.sweatshop.co.uk WorldMags.net The Running Outlet www.therunningoutlet.co.uk | Up and Running www.upandrunning.co.uk | Warwick Sports www.warwicksportsshop.co.uk
GO FASTE R : WorldMags.net
ESSENTIALS
JOEYS
HOT TIP
If youre running on your own this winter, especially on the roads, make sure your music isnt turned up too loud. To stay safe you need to be able to hear traffic and the sound of someone calling out to you. If possible, always run with a buddy.
DID YOU KNOW? When youre running, the force that goes through your foot and Achilles tendon is 2.5 to 3 times that of your body weight! So make sure you wear good, supportive trainers to protect your joints and muscles from the repetitive impact
Shatter your PB with performance-boosting tips from Joey Duck
RUNNING NEWS
Myth-buster
Q
Q A
COOL RUNNING
How can I prevent stiffness after a long run? Take about 10 to 15 minutes after your run to cool down properly. You could try skipping, side skips, running backwards, or even a gentle cycle for 10 minutes or so.
MYTH S W E AT I N G G E T S R ID OF TH E TOXIN S IN YOU R BODY FAC T

The main role of sweating is to cool down your body. In fact, only about one per cent of toxins leave your body through your sweat glands.
Hydration is key for runners, but plain old water is best if youre only doing short runs. Upgrade to a sports drink if youre running for longer than an hour to help shuttle glucose to your muscles and combat fatigue
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Drink up
ESSENTIALS WorldMags.net
: LIVE WE LL
Are you a slave to your job? If new research is anything to go by, its pretty likely! The study by Finnish researchers reveals that us Brits work some of the longest hours in Europe, averaging 42.7 hours a week, and the overtime we rack up increases our risk of heart disease by up to 80%. Time for a holiday?
Clock off
HEAL TH WRAP
BERRY GOOD
Breaking news and top buys from the world of wellbeing
Fill up after your workout with Solarays Peaceful Planet Supreme Meal Shake. The power-packed drink contains a tasty blend of freeze-dried quinoa, millet, amaranth and broccoli sprouts to help repair muscles.
24.50, solarayuk.co.uk
Superhero shake
Want to rev up your fat burn? Boer Whites Raspberry Ketone uses fibre and natural ingredients to help boost your metabolism and regulate your appetite. Plus, every Raspberry Ketone order comes with a complimentary trial bottle of Boer Whites new slimming helper, Saffron Plus (worth 24.99) until 31 January 2013. Just enter discount code RKSAF at the checkout. 24.99, boerwhite.com
CLEV E SPICER
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WORDS: LOUISE PYNE
Stuck in the stress zone? Tata Harper Aromatic Stress Treatment uses pure essential oils including sweet linden blossom, rose otto and bittersweet neroli to help calm you down when anxiety strikes. Simply rub onto pulse points and feel the tension melt away. 64, beautybay.com
Chill out
Dry hands? Earth Science Purfection Hand Cream is the ultimate remedy. The hydrating, all-natural formula is packed with vitamins C and E, aloe vera, shea butter and jojoba, helping to banish winter-chapped skin and dry cuticles in just one lush application. 6.99, revital.co.uk
HANDS ON
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itious r t u n g in t s a t t a e r the g y bar! mixed seed energ
ting s a t t a e r g e 9bar is th itious r t u n y l e u q uni for a l a e d i , r a b snack style! healthy life tural
tion of na a n i b m o c s ht With it fers the rig f o r a b 9 , s t release w o ingredien l s d n a e balanc e smarter. nutritional s i c r e x e u o elp y energy to h our diet and y o t r a b 9 d So ad aximum enjoy the m dness from o o g l a n o i t i nutr ent and i n e v n o c a seeds in way. wholesome
E FR RE
M O
HE
L AT . G
Morrisons and Asda as well as being stocked in every Holland & Barrett and Sainsburys store.
the Free From aisles of Tesco, Waitrose,
9bar is available from...
For the complete 9bar story or to buy online, go to...
WWW.
. COM
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TE
U
DAI R Y
: FE E L GOOD
LOVE LIFE
Hot tips and tricks to boost your career, cash ow and relationships
Cost of
DEBT
A sky-high credit card bill isnt just bad for your bank balance, it could damage your health, too. New research by the University of Nottingham shows that those with financial problems are twice as likely to suffer from mental health issues including severe stress, poorer decision making and lowered concentration.
Yet another good reason to chillax Scientists at Georgia Health Sciences University have found that for some people, a dose of stress is as bad as eating fast food. Anxiety can cause the body to hold onto the same amount of salt youd find in a small bag of crisps, seriously hiking up the risk of heart disease.
SILENT KILLER
Did you know?

The contraceptive pill has been voted womens favourite invention of the past 100 years, with the push-up bra in second place
WAYS TO
JUGGLE EXERCISE AND WORK
IT TELL E K I L IT IS!
WORK OUT WITH A FRIEND Grab a colleague for a lunchtime cardio session. Having a workout buddy will keep you showing up when your motivation starts waning.
Swear by this
Had a day from hell? Feel free to let rip! F**k It Therapy: The Profane Way to Profound Happiness by psychotherapist John C Parkin reveals how to let go of the little things with one simple profanity. 10.20, Hay House
BE PROACTIVE Turn your commute into a cardio session by cycling or running to work to blitz those extra calories. Easy!
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CREDIT: XXXXXXXXXXXXXXXX WORDS: LOUISE PYNE SOURCE: CLEAR BLUE
WRITE IT DOWN Plan your weekly workouts in advance so you wont make excuses to bail. Jot down your schedule in a diary so you can fit your daily tasks around your exercise sessions.
Med jool
The perfect date
Medjools are rich in fibre, virtually fat-free and a natural energy boost
Scan here for more information on Medjools health benefits and usage tips or visit medjool.co.uk WorldMags.net
WorldMags.net Deliciously sweet, entirely natural
: GO ECO
For a tea service with an eco edge, fire up Prestiges Daytona 1.5l Cordless Kettle. The energy-saving design has been created with a quick-boil feature, shaving seconds off your brew-making time and knocking a few pennies off your electricity bill, too. Its a win-win situation! 50, prestige.co.uk
Go faster
GREEN SCENE
Be stylish and sustainable with our planet-friendly tips
Can it!
HE HIT T ES SLOP
MAKE A DIFFERENCE
Want to do a good deed? Get your mitts on Lushs Charity Pots, a range of super-luxe hand and body lotions that combine fair-trade cocoa butter and sweet-smelling almond oil to leave your hardworking hands feeling silky soft. All profits go towards grass root groups working in environmental and human rights areas. 6.95, lush.co.uk
Need a new reason to recycle? It takes a whopping 90% less energy to recycle aluminium cans than it does to make brand new ones
LET IT SLIDE
279, nikitaclothing.com
Nikitas super-cool Chickita snowboards are made from wood derivative technology, an eco-friendly alternative to traditional wood. Plus, the design combines durability with flexibility to help you show off your tricks on the slopes.
Treat weather-weary skin to The Organic Pharmacys new Honey & Jasmine Mask. The preservative-free blend combines the moisturising benefits of honey and rosehip with the nourishing power of jasmine and evening primrose oil. The silky formula leaves winter-parched skin feeling luxuriously hydrated.
Face saver
35.95, theorganicpharmacy.com
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WORDS: LOUISE PYNE PICTURE: SHUTTERSTOCK.COM SOURCE: PLANET PALS
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just leave toothpaste on teeth for up to 1 minute before brushing
Prove it to Yourself Whiter Teeth in 1 Minute

Were confident youll love Beverly Hills Formula toothpaste we offer 100% money back guarantee
*see back of the toothpaste carton for information on money back guarantee
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Need advice? Ask the stain removal experts: www.beverlyhillsformula.com info@beverlyhillsformula.com WorldMags.net
: FUE L UP
FITFOOD
Eat smarter with the latest nutrition news and know-how from Nicola Shubrook
MEALS IN MINUTES
Q
Q
MUSHROOM AND PEA OMELETTE Serves 4

1 tbsp olive oil 1 clove garlic 114g mushrooms, quartered 85g frozen peas 3 egg whites 2 egg yolks Heat the oil in a non-stick frying pan and cook the garlic and mushrooms for 2-3 minutes. Add the peas and cook for another 2 minutes. Lightly beat the egg whites and yolks, then pour over the mushrooms and peas and allow to set. Place under a hot grill for 2 minutes until cooked and serve with a green salad.
CHOC TOP-UP
I always have a glass of milk with some chocolate powder post-training. Is this a good idea?
Milk is a good source of protein and chocolate powder is fine in principle, but only if its good quality. Watch out for any additives and anything artificial. Opt for raw or whole food varieties of cacao instead. The Raw Chocolate Company is a good place to start.
Feeling hot
Cayenne pepper can help you to lose weight thanks to its super thermogenic properties, which can boost your metabolism. Its also great for digestion!
DID YOU KNOW? You can have too much of a good thing. Fat-soluble vitamins A, D, E and K are stored in the liver where excess levels can build up over time. Go for a general multivitamin with good levels of everything, rather than individual supplements.
BLITZ IT IN THE BLENDER

MORNING S M OOTH I E
PICTURES: SHUTTERSTOCK
Whizz up this delicious, fruity shake for a tasty breakfast thats high in fibre, rich in omega-3 and low in calories. A great start to the day!
BANANA
6 MEDIUM STRAWBERRIES
2TBSP GROUND LINSEEDS
250ML MILK OR SOYA MILK
FAST AND EASY SMOOTHIE
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: GO EXPLORE
TRA VEL DIARY
Your passport to dream destinations, suitcase essentials and active escapes
Prefer to travel light? Ditch giant cosmetics bottles and decant your beauty essentials into Superdrugs new travel bag set. It takes the fuss out of airport scanning and the plastic packaging prevents spillages.
3.99, superdrug.com
Bottle it!
Create your own piece of heaven on a boutique holiday
Calling all newlyweds! VIP Skis platinum service allows you to create your own break for the ultimate honeymoon. So whether you want to sample fine wines in Zermatt or kick back as your personal chef whips up a feast, youre guaranteed a dream vacation. From 999 per person for seven nights, vip-chalets.com
Wedded bliss
Fake a wide-awake look after a long flight with Repchages Eye Rescue Pads. They use green and black tea, cooling cucumber and moisturising seaweed to tighten, refresh and soothe your skin
Eye opener
27, repechageuk.com
TRAVEL BUDDY
The Shuttle weekender bag is the perfect companion for escapes to the countryside. With more than enough space to fit your travel accessories, its sturdy, easy to carry and pretty in pink! From 30, vango.co.uk
1,150 per person based on double occupancy and subject to 17% tax, bikinibootcamp.com
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WORDS: LOUISE PYNE YNE
Need to recharge your batteries? Forget grey skies and head to Mexico to put a spring in your step at Amansalas six-day raw food retreat. The rejuvenating programme combines yoga with raw food cooking classes, massages ties in the and outdoor activities beautiful tropical paradise of Tulum.
CLEAN LIVING
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: GO HARD
8 FAST-TRACK 10 YOURFITNESS
WAYS TO
Get complex Performing complexes with your weight training is a great way to boost results from your sessions. How to do it? Perform sets of different exercises one after the other to place a higher demand on your body, elevating your heart rate as well as boosting your strength.
Want to jump on the freeway to tness? Boost your body with these easy tweaks
Go to bed Really! Its during sleep that your muscle cells grow and repair, allowing you to get ready for the next session and progress. So whats the point in those runs, circuits and Zumba classes if youre not reaping the benefits with some shut-eye? Make your bed And lie in it!
Think zinc Want to go for longer at the gym? A study in the American Journal of Clinical Nutrition found low-zinc diets can negatively affect cardiovascular fitness. Nosh on oysters, red meat and beans or take a food-based supplement such as Higher Nature True Food Zinc (4.20, highernature. co.uk) to keep your zinc levels topped up.
Time to refuel Everyone talks about fuelling a workout, but its what you eat afterwards that really counts. This is the fuel that helps your body to recover from the stress of exercise, which in turn allows you to train more consistently. Get a decent amount of protein, good carbs like sweet potato and healthy fats like nuts, seeds and coconut oil.
Dont skive off One of those days? Dont skip the gym if youre feeling tired or lacking motivation. Show up no matter what, so you dont get comfortable sacking it off. Try a recovery cycle, flexibility work or a yoga class instead.
Free yourself Unless youre new to weight training or have an injury, opt for free weights over machines every time. Machines work you in the same range of movement and eliminate the need for your stabilising muscles, so pick up some dumbbells and fire up that core!
10
Stay warm Dont jump straight into a gym session without warming up. Doing dynamic stretches before your workout prevents injury and maximises your performance by improving your muscle response. For a great gym session, stick on your favourite track and take five to rehearse the movements youre about to perform.
4 5
Take the fast lane Slow and steady runs are so last century! Despite all the research backing interval training, we still see loads of people pounding away at one speed on the treadmill. Vary your intensity by sprinting during a cardio workout or opting for circuit training with short rests to boost metabolism, fitness and the after-burn effect. Hello hydration If you sweat bucket loads at the gym, you need to replace those lost minerals. Steer clear of sweetened energy drinks and add a few drops of Viridian Sports Electrolyte Fix (10.45, viridian-nutrition.com) to your water bottle instead. Itll help keep you and your muscles adequately hydrated.
WORDS: AMANDA KHOUV PICTURE: CORBIS
Pelvic flaws Cardio? Check. Strength? Check. Core training? Before you tick this off, make sure youre doing pelvic floor exercises. The pelvic floor muscles are a huge part of your core, yet most of us neglect them. Squeeze the muscles for 10 seconds at a time when youre sitting at your desk or watching telly to give them a workout.
Opt for free weights over machines every time

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FOR MORE GREAT FITNESS TIPS AND ADVICE, CHECK OUT WOMENSFITNESS.CO.UK/10WAYS
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30 Class on trial // 31 The ultimate skinny jeans plan // 39 3 moves for a sexy back 40 Try the insanity workout // 44 Fitness myths debunked // 48 Shape up for the slopes NEWS FLASH
EXERCISE
Good move
Yoga not only prevents back pain, it may soon be prescribed by GPs to treat it. According to research published in Spine, a 12-week programme of classes is a costeffective treatment for back pain.
If you want to
get fit, get of f the couch. Research fro m Michigan St ate University sh ows that exer gaming (playing exer cise video ga mes) is no substitute for a real wo rkout. A review of st udies examin ing the benefits of ex ergaming sh owed that most of the wo rkouts provid ed only light to moderate ex ercise.
Fair play
WORDS: KRISTOPH THOMPSON, ELLIE MOSS PICTURES: CORBIS, SHUTTERSTOCK.COM SOURCE: ARCHIVES OF INTERNAL MEDICINE
Keeping fit can help keep your eyes healthy as you age. Researchers from the University of Wisconsin found exercise may guard against age-related macular degeneration. Those who were most active were 70 per cent less likely to develop it.
Eye bright
FAST FACT Regularly doing cardio and weight training could reduce your risk of type 2 diabetes by up to 59%.
Chocolate could boost your workout power Yes, really! A study in the Journal of Physiology found that small doses of dark chocolate, in combination with regular exercise, boosted sports performance by 50%. The plant compound epicatechin is thought to stimulate muscle growth in a similar way to vigorous activity.
Didyouknow?
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EXERCISE WorldMags.net
: HIT THE GYM
CLASS ON TRIAL
Swim, cycle and run to victory with the help of this super-powered class
he Power Plate can be an intimidating piece of equipment, especially when its standing there all alone in the darkest corner of your health club. But if you havent tried it yet, youre missing out. This machine makes your muscles contract 30 times a second for fast-tracked toning results. The best way to get on board is to join a Power Plate class. Your instructor will help you get used to the equipment, leaving you to make all the gains. There are loads of class options, but the Tri-fit session is a godsend as it aims to help those who run, cycle or swim get much more from their gym workouts.
T ri-fit
The class is designed to build your strength and endurance, helping you burn excess fat
THE BACKGROUND The only equipment this class uses are Power Plates, medicine balls and mats its all youll need to get fitter, faster and stronger. The Power Plate increases the effectiveness of your workout in a much shorter time, says Power Plate trainer Lucie Noskova, who devised the Tri-fit class. Because it makes your muscles contract 30 times a second, theyll work harder so youll see results faster. Tri-fit is designed to build your strength and endurance, which is necessary not only to smash a triathlon, but also to burn excess fat and boost fitness. Clever ways of using the plates to massage and stretch muscles also help prevent injuries that are common when doing exercise with repetitive movements such as swimming, cycling and running. Legs, core stability, abs and upper body are all targeted in Tri-fit, in ways that either mimic or complement the three triathlon disciplines. You can achieve this using just the Power Plate and its attached resistance cables, great for both upper and lower-body moves. THE EXPERIENCE Wondering how you train for a triathlon without water, a bike or a pair of running shoes? Well, after some dynamic stretching on the plate to warm up, we mimicked many of the motions involved when swimming, cycling or running. Think cyclical movements with your arms while holding the cables to replicate a front crawl. Doing these kinds of exercises makes the muscles you need to use stronger, as well as helping to get your cardiovascular fitness sky-high. Not only is Power Plate resistance training, but it can also leave you breathless, explains Lucie. We even do some group interaction in the class, switching from plate to plate and taking it in turns to perform exercises on different plates. This is a great tool to take your mind
DID YOU KNOW? The Power Plate makes your muscles contract 30 times a second!
off the bucket loads of sweat dripping from your brow (and everywhere else)! Of course, triathletes are often left stiff and sore after their gruelling training regimes, so using the plate to massage tight areas following a session is an absolute must. It helps muscles to relax faster and you wont suffer from pain the next day, says Lucie.
THE VERDICT Half an hour later, the class is over. Even after our heart rates come down during the massage phase, were still dripping with sweat. Its a given: whether or not youre training for a triathlon, youll definitely shed pounds, gain strength and have fun with this quick and clever workout. What are you waiting for?
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WORDS: AMANDA KHOUV
AT A GLANCE Whats the concept? A triathlon-inspired class, revved up with a Power Plate Where can I do it? Selected Virgin Active and Fitness First Health Clubs,
as well as Power Plate studios How much is it? 20 per session Where can I get more info? powerplate.com/uk Whats the score?
DROP A JEANS SIZ SIZE : WorldMags.net
EXERCISE
THE WF DENIM CLINIC
Rock your skinny jeans
WORDS: KRISTOPH THOMPSON, LOUISE PYNE PICTURES: CORBIS, DANNY BIRD, SIMON TAYLOR MODELS: JO RENWICK, MOTMODEL.COM; KATE IMOGEN, WATHLETIC.COM
T he e t a ul tm ! t u o k r wo
Mufn top? So yesterday! Weve got all the moves, foods foo and fashion know-how to get you denim-ready
dumb 3-8kg dumbbell 5-12kg medicine ball stability ball
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KIT YOU LL NE E D:
: DROP A JEANS SIZE
e heart our skinny jeans. A winter fashion staple, they look good with just about everything including a bangin bod. So, if you want to accessorise your favourite skinnies with lean legs and a pert butt this season, were here to help. The WF skinny jeans workout plan is designed to get your legs and bum into seriously great shape and help you drop a jeans size in the process. For the price of a thrice-weekly workout combined with high-intensity cardio sessions and a healthy diet over the next four weeks, youll get a tight tush and hot, honed thighs. The circuit combines toning and fat-burning moves to give your body a thorough workout. Theres plenty of lower-body exercises to work your thighs and bottom, while our core moves will help flatten your stomach to see off any signs of a muffin top. Weve also asked the WF experts to share their top bloat-busting foods and styling tips to make shopping for your next pair of jeans that little bit easier. Its everything you need to work your denim with confidence. Youre welcome!
Beginner: Perform each exercise for 30 seconds, three circuits Intermediate: Perform each exercise for 45 seconds, four circuits Advanced: Perform each exercise for 60 seconds, four circuits
SAFETY TIP
Make sure you keep your core engaged throughout
CL AM
Technique
Area trained: BOTTOM

Lie on your left side with your upper body supported
by your elbow, left leg bent and right leg straight.

Clench your bottom and raise your right leg to
around 45 degrees, then slowly lower to just above the floor and repeat. Change sides halfway through the set.
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THE SKINNY JEANS WORKOUT PLAN
REPEAT THIS ROUTINE OVER THE NEXT FOUR WEEKS FOR AMAZING RESULTS MONDAY: Cardio high-intensity intervals (20secs work/20secs recovery x 10) + skinny jeans workout TUESDAY: Rest day WEDNESDAY: Any cardio 60mins THURSDAY: Cardio high-intensity intervals + skinny jeans workout FRIDAY: Cardio high-intensity intervals (60secs work/30secs recovery x 10) SATURDAY: Skinny jeans workout SUNDAY: Rest
PLI SQUAT
Areas trained: BOTTOM, THIGHS

squat down so your hips are just higher than your knees and hold for a count of one. Straighten your legs and repeat the exercise.
Technique Begin with your feet placed wide and your toes turned out slightly, holding a dumbbell with both hands. Holding your stomach tight,
This squat really hones your inner thighs!
HOT TIP
Use this move to burn cals and tone up
HOT TIP
Areas trained: LEGS, CORE, CARDIO

Technique Begin in plank position, perform a press-up then jump your feet toward your hands. Jump straight up and forward as far as you can, then squat down again, placing your hands on the floor. Jump your feet back to plank position and repeat.
TR AVE LLING BU RPE E
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: DROP A JEANS SIZE REAR LUNG E AND TOUCH
Areas trained: BOTTOM, CORE, THIGHS
Technique Hold a medicine ball overhead with both hands then step back with your right leg into a deep lunge position and hold. Push through your left leg and swing your right leg up so your foot is level with your hips as you bring the medicine ball toward your toes. Repeat, changing legs halfway through each set.
SAFETY TIP
Dont let your arms go behind your head at any point
WAYS TO MELT YOUR MUFFIN TOP
Want to torch your tummy fat in record time? Pile these superfoods onto your plate daily for maximum fat-burning fuel!
EAT OILY FISH Munch on salmon, mackerel
and sardines at least three times a week to help balance your hormones and fire up your metabolism. Theyre delicious in salads.
SPICE IT UP WITH CHILLI The little red spice
contains a natural metabolism turbo-charger called capsaicin. Throw chopped fresh chilli into curries and stews for a fat-blasting kick.
START THE DAY WITH OATS Theyre packed
with fibre, which helps to curb hunger pangs for hours. Add a sprinkling of linseeds to your morning porridge for an extra dose of healthy fats and dust with a teaspoon of cinnamon for a tasty metabolism boost.
DRINK TULSI TEA This Indian herb is thought
to help lower the hormone cortisol, which contributes to weight gain on your tummy.
EAT LEGUMES FOR LUNCH Lentils, peas and
Area trained: CARDIO

Technique Sprint on the spot as fast as you can for the allotted time, keeping your knees high. If youve got the space, sprint back and forth between two points roughly 10m apart, as many times as you can in the allotted time.
SHUTTLES
Move faster to burn more calories
HOT TIP
beans are absolutely packed with protein and hormone-balancing phytoestrogens. Add them to your favourite salads, soups and dhals to make sure you fill up without filling out.
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ADD FRESH RED CHILLI TO YOUR MEALS FOR A FAT-BLASTING KICK
Areas trained: ARMS, CORE, CHEST, SHOULDERS
BEAR CR AWL PUSH - UP
Technique Squat down to the floor and walk your hands out until youre in plank position. Perform a press-up (drop to your knees if needed), then walk your hands back to your feet and stand up. Repeat.
LOWER-BODY EXERCISES WILL WORK YOUR THIGHS AND BOTTOM, WHILE OUR CORE MOVES WILL SEE OFF ANY SIGNS OF A MUFFIN TOP
This move is great for your abs and upper body, too
HOT TIP
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: DROP A JEANS SIZE
READY TO SHOP? FIND YOUR PERFECT DENIM FIT

Not sure which jeans to slip your hot new bod into? No problem! Team WF stylist Gwen Burns has denim dramas sorted
HOURGLASS ATHLETIC You can really play around with different washes and colours. If you want to add shape then distressed jeans break up the leg and add a little volume. You can also add booty by choosing detailed or embellished pockets. PETITE
SKINNY JEANS LOOK GREAT WITH A SLOUCHY JUMPER OR FLOWING TOP

SQUAT AND PRESS
Areas trained: BOTTOM, THIGHS, SHOULDERS, CARDIO
Catch the ball and
Go for skinnies in a dark wash and opt for mid-rise styles to avoid a gaping waistband.
PEAR Opt for straight cuts over true skinnies to balance your figure and look for jeans with large, plain pockets spaced wide on the bum. APPLE
Choose a dark wash and a cut thats flat-fronted. Team with a slouchy jumper or flowing top.
If you find a pair that are a perfect fit on top, just get the hems taken up. Wear high-rise styles in dark washes to elongate legs and add a similar colour heel to lengthen.
Technique Stand holding a medicine ball in both hands, level with your chest. Squat down then quickly push up, pressing the ball overhead as you do so and releasing it.
repeat in a fluid motion.
SAFETY TIP
Take care when throwing the medicine ball its heavy!
SAFETY TIP
Keep your abs engaged and dont arch your back
STABILIT Y BALL LEG CURL

Areas trained: BOTTOM, REAR THIGHS, LOWER BACK
Technique Begin lying on your back with your feet resting on a stability ball and your arms by your sides for support. Lift your hips so your body is in a straight line from your
knees to your shoulders. Holding this position, bend your knees to roll the ball toward you with your feet. Slowly straighten your knees and lower your hips to the floor.
GET THE LOOK
MAIN IMAGE: American Apparel top, 66, americanapparel. WORKOUT CLOTHING: No Balls top, 27, noballs.co.uk;
co.uk; Firetrap jeans, 93.50, firetrap.com Moving Comfort bottoms, 48, movingcomfort.eu; Brooks Ghost 5 trainers, 110, brooksrunning.co.uk KIT: Dumbbells, physicalcompany.co.uk; medicine ball and stability ball, reebokfitness.info; Gaiam mat, amazon.co.uk
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: G REAT G EAR
Fitness scene
Style cred
Still getting the hang of snowboarding? At least nny you can get your snow-bunny style locked down with the , Sparkle jacket from ONeill, designed in collaboration r. with team rider Celia Miller. Its got everything from a ms snow gaiter to taped seams for a warm, dry and stylish season. Looking good!
249.99, oneill.com
Stay ahead of the game with our edit of the latest must-have workout ki kit
WAYS TO
BOOST YOU R TRAINING
Want to fast-track your fitness? Try these helpers
MYPROTEIN MP MAX ELLE TRUE DIET Chug this yummy shake for r a high-quality protein hit to boost your recovery.
33.99, myprotein.com
VIRIDIAN SPORTS PERFORMANCE OIL Packed with all the right fats to keep you going. Drizzle over food or eat it right off the spoon.
13.55, viridian-
nutrition.com POWERBREATHE PLUS Train your lungs just like you do any other muscle with resistance and watch your fitness fly.
49.99, habdirect.co.uk
Cycle safety is important, but it doesnt have to be boring! These cute Knog Blinder 1 bike lights are waterproof, so no need to worry about those rainy days, and provide great visibility over 500 metres! Choose between steady state light or an array of flashing modes. 23.99, Evans and wiggle.co.uk
Light the way
Did you know?
Just six months of regular exercise can boost your memory, language skills and thinking power by almost 50%! Now thats a pay-off worth hitting the gym for
Looking for a great girls night out this festive season? Enter our competition to win a private VIP box for four at the Statoil Masters Tennis. The event at the Royal Albert Hall features the likes of Tim Henman, Carlos Moya and Mark Philippoussis battling it out in an exciting mix of entertaining and competitive tennis. Sip wine, catch up with your friends and watch the legendary sporting action unfold. For your chance to win, simply email your answer to the following question to katherine.bryden@ imgworld.com by 28 November, 2012. Which country does Goran Ivanisevic come from?
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WORDS: AMANDA KHOUV SOURCE: TORONTO REHABILITATION INSTITUTE
Love tennis? You could score four of the best seats in the house for the Statoil Masters
WIN! A GIRLS NIGHT OUT AT THE TENNIS
Sculpt a sexy back

W
hether you want to look svelte in a new dress or youre simply sick of that bulge around your bra strap, the answer is to put your back into your workout! The row is easily one of the best ways
3 WAYS : WorldMags.net
EXERCISE
2 x 3-8kg dumbbells
KIT YOU LL NE E D:
Get ready to show off a beautiful back with these nifty variations on the classic row
to work your upper back, so its a good thing there are plenty of different ways to do it. Try these three killer exercises to improve your posture and define your rear view for a body youll want to flaunt from absolutely every angle.
Beginner: 3 x 3 reps Intermediate: 3 x 6 reps Advanced: 4 x 8 reps
Areas trained: UPPER BACK, CORE, UPPER ARMS

Technique
Start in plank position with your hands
WORDS AND STYLING: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: KATE IMOGEN, WATHLETIC.COM CLOTHING: BROOKS TOP, 35, BROOKSRUNNING.CO.UK; USA PRO SHORTS, 17.99, SPORTSDIRECT.CO.UK; NIKE FREE TR FIT 2 TRAINERS, 80, NIKESTORE.COM KIT: DUMBBELLS, PHYSICALCOMPANY.CO.UK; MAT, AGOY.COM
PRESS - UP RE NEGADE ROW
resting on dumbbells, then bend your arms to lower your chest to the ground, keeping your body straight. Push back up to the starting position and row one of the dumbbells up to the side of your chest and back. Lower your chest to the ground again, then push back up and repeat the row on the other side. This is one rep.
BE NT- OVE R ROW

Areas trained: UPPER BACK, FRONT UPPER ARMS
Technique
Stand holding a dumbbell in each
UPRIG HT ROW
Areas trained: UPPER BACK, SHOULDERS, FRONT UPPER ARMS

Technique Stand holding a dumbbell in each hand with your palms facing your thighs. Keep your core tight. Slowly row the dumbbells up to around chin level. Lower your hands to the start and repeat.
hand, then bend your legs and lean your upper body forward. Keeping your body still, row the dumbbells up to waist height, squeezing your shoulder blades together as you do so. Lower the weights and repeat.
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: BL AST FAT FA FAST AST
Get super-t and sculpt a seriously hot body with the tough Insanity workout
Feel the burn
ARE YOU GAME?
oads of workouts promise to get you fit and fab in record time, but Insanity is one that really lives up to the hype. The aptly named workout has hit the big time in the States and its poised to take the UK by storm, too. Yes, its tough but thats the idea. In fact, founder Shaun T reckons that if you can complete the whole thing without stopping at least once for a rest, youre not working hard enough! Based on interval training, Insanity aims to make you work harder than youve ever done before by revving up your heart rate with back-to-back plyometric exercises and keeping breaks to a minimum. The end result? Expect this total-body workout to get you burning serious calories, building lean muscle and cranking up your cardio fitness.
All Insanity workouts have the same structure: a warm-up, a stretch, a workout and a final stretch. The main workout will get you working so hard youre likely to hit around 80-95 per cent of your maximum heart rate the whole time. Because of this, its really important you listen to your body, and while youre encouraged to dig deep, as Shaun T puts it, you also need to be able to recognise when youre pushing your body too far. Take those water breaks when you feel you really need them, and if youre new to Insanity, go easy on yourself the first few times so you know what youre getting yourself into. Insanity is an extremely high-intensity workout, so its probably not wise to use it as an introduction to exercise if youre a beginner. Just save it for later!
Count the amount of reps you can manage for each move and aim to do more every time. You can build a 20-minute workout like this:
HOW TO DO IT
3-minute cardio warm-up: jogging on the spot and plyometric exercises 30-second bursts of 6 different moves 30-second water break 3 minutes of stretching 1-minute bursts of all 8 moves 30-second water break 2 minutes of stretching Use a stopwatch to keep track of your intervals
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PRESS - UP JACK
Areas trained: ARMS, BOTTOM, CHEST, CORE
Technique Start in plank position with your feet together. Keeping your body in a straight line from shoulders to feet, lower your chest to the floor. As you do so, jump your feet out wide. Push back up to your starting position, jump your feet back together and repeat.
Use a good, non-slip mat for this workout. And youll need a towel, as youll be working hard!
HOT TIP
G LOBE J UMP
Technique
Areas trained: BOTTOM, LEGS

Crouch down with your hands on the floor between your legs. Explosively jump up as high as you can, launching yourself
sideways. Land softly with knees bent.

Return to the start position and repeat in the other direction.
Areas trained: BOTTOM, LEGS, CORE, SHOULDERS

Technique
Crouch down and jump your legs back into plank
BU RPE E
position and then straight back to your chest.

Jump up as high as you can and land softly, going
straight back into the start position.
EXPECT THIS TOTAL-BODY WORKOUT TO GET YOU BURNING CALORIES, BUILDING LEAN MUSCLE AND CRANKING UP YOUR CARDIO FITNESS
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: BL AST FAT FAST POWE R KNE E
Areas trained: BOTTOM, SIDES OF STOMACH
Technique Stand with your feet wide apart and your hands in the air to your left side. Bring your right knee up and your hands down to meet it, then return to the start position. Repeat fluidly. Change sides halfway through.
Always warm up properly, and if you feel faint or nauseous at any time, stop!
SAFETY TIP
BAL ANCE PRESS - UP
Areas trained: ARMS, CORE, CHEST

Technique Start in plank position with your feet placed slightly apart. Keeping your body in a straight line, lower your chest to the floor. Push back up and lift your right leg and right arm off the floor to balance. Pause, then lower your arm and leg back to the floor and repeat on the opposite side.
Areas trained: BOTTOM, CORE, LEGS
SWITCH KICK
Technique Lift one knee up and kick your leg out in front of your body, jumping smoothly into a repetition with the opposite leg. Repeat the movement fluidly.
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PICTURES: DANNY BIRD, CORBIS STYLING: AMANDA KHOUV MODEL: KATE IMOGEN, WATHLETIC.COM
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GET THE LOOK
KIT: Mat, yogamatters.com WORKOUT CLOTHING: No Balls top, 27, noballs. co.uk; Nike shorts, 18, nikestore.com; Brooks Ravenna 3 trainers, 95, brooksrunning.co.uk
ITS TOUGH BUT THATS THE IDEA. INSANITY AIMS TO MAKE YOU WORK HARDER THAN EVER
PL ANK OBLIQUE
Areas trained: CORE, SIDES OF STOMACH

Technique
Start in plank position on your forearms. Keeping your body still, bring your right knee
Dont wait until you youre working out to start drinking. You need to be well hydrated at least an hour before
HOT TIP
to your right arm, then return to the start.

Change sides with each rep.
Areas trained: BOTTOM, INNER THIGHS

Technique Start in a side lunge, with your upper body rotated to the right and your left hand reaching across to your right foot. Jump up and lunge in the opposite direction, rotating your upper body and reaching for your left foot with your right hand. Continue jumping from side to side for the allotted time.
KICKSTAND TOUCH
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FITNESS RULES to break

onfused about fitness? We dont blame you. Theres so much advice, gossip and research around that it can be hard to know what to believe. Exercise is one of the fastest evolving topics out there and almost every day theres a new study endorsing the opposite of what youre doing. Well, lets set the record straight! Throw out the rule book as we debunk some common fitness myths
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: TR AIN SMART
Not all advice was created equal. Amanda Khouv sorts fact from ction for a smarter workout
MUSCLE IS VITAL FOR FAT LOSS BECAUSE IT BURNS AROUND FIVE TO SIX CALORIES PER POUND
Fact: Heres the deal muscle and fat are two completely different types of tissue and you cant turn one into the other. But, a larger amount of muscle mass will help to blast fat by boosting your metabolism and the rate at which you burn fat. Muscle is vital for fat loss because it burns around five to six calories per pound, explains personal trainer Dave Fletcher (theodysseyway.co.uk). Fat, on the other hand, burns less than half of this. So the more muscle mass you have, the more fat youll burn. Make sure you ignore the scales, too. Muscle is far denser than fat, so even if your measurements are smaller you could find you weigh more.
RULE #1: IF YOU STOP EXERCISING, YOUR MUSCLE WILL TURN INTO FAT
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PICTURE: SHUTTERSTOCK
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RULE #3: ACHING MUSCLES NEED A HOT BATH OR SHOWER TO HELP THEM RECOVER
MEET THE EXPERT DAVE FLETCHER Personal trainer Dave is a leading fat-loss specialist, author and speaker. This multi-talented PT is also a former international amateur kickboxing champion and fitness model!
Fact: You may have noticed signs on cardio machines explaining the different heart rate zones designed for different goals. According to this information, training at lower intensity (usually around 50-65 per cent) during your workout burns more fat, as higher-intensity workouts supposedly call upon carbohydrates as fuel rather than your bodys fat stores. But if you read WF regularly, youll know that we recommend high-intensity intervals over slow, steady cardio any day. The majority of the calories you burn at a low intensity may well be fat, which is how this idea came about, explains Dave. But exercising at a higher intensity burns so many more calories overall that the fat burned in a low-intensity session of the same length would be almost negligible. Try sprints, kickboxing and circuit training for a high-intensity session that will boost your metabolism and keep your body burning fat all day.
RULE #2: ALWAYS SET YOUR CARDIO MACHINES TO THE FAT-BURNING ZONE TO LOSE WEIGHT
Fact: Were often told that when suffering from sore, aching muscles, the best remedy is a hot shower to get some heat onto the affected areas. But, it turns out that intense heat after a workout could actually promote dehydration, which certainly wont help recovery, so more and more athletes are now turning to the other extreme for recovery. Yep, were talking about a nice, chilly ice bath! Research has shown that ice baths offer better returns when it comes to a faster recovery, says Dave. The icy cold water causes your blood vessels to tighten and drains the blood out of your legs. When you get out, your legs fill up with new blood that invigorates your muscles with oxygen to help the cells function better, so your muscles can recover.
Fact: This old weight-loss rule is the reason that so many people count calories and also why so many people fail to meet their weight-loss goals. The truth is far more complex than this rule suggests. Why? Its extremely difficult to know exactly how many calories are burned during a workout, even if youve got the latest gadget that gives you a neat number at the end of your session. This is because it doesnt take into account the effect the workout has on your metabolism that is, how much fat youre burning at rest which is usually elevated for some time depending on your session. Not only is it hard to track calories burned, but your body also reacts to different calories in different ways. Four hundred calories from chips and lemonade is dealt with completely differently to 400 calories from organic chicken and green veg, explains Dave. While sugars and refined carbs set your blood sugar soaring, telling your body to store fat, smarter food choices can not only keep your blood sugar stable but positively affect your metabolism, too. Good food helps your hormonal profile, says Dave, which contributes towards where you store fat as well as maintaining your energy levels.
RULE #4: CALORIES OUT SHOULD ALWAYS BE MORE THAN CALORIES IN IF YOU WANT TO SLIM DOWN
EXERCISING AT A HIGHER INTENSITY BURNS MORE CALORIES
RULE #5: STRETCH BEFORE YOU EXERCISE TO PREVENT INJURY
Fact: You should always warm up before a workout to prepare your body for more vigorous movements. But forget doing traditional stretches. Unless your workout is stretching, youd be much better off choosing a dynamic warm-up to prepare you for the workout ahead, says Dave. Look at the movements your workout will involve and create a routine around that. Static stretches can direct the blood away from the muscles youre stretching, making them contract less efficiently which hampers your performance and can lead to injury. So, if youre a runner for example, leg swings are far more effective than hamstring stretches.
RULE #6: SQUATTING TOO LOW WILL HURT YOUR KNEES
Fact: Squat technique can be tricky when youre new to exercise, but that doesnt mean this move is bad for your knees. Squatting with poor technique, however, is a no-no. Stopping when your thighs are parallel to the ground is best for those with existing knee injuries, but for those who are capable, stopping here means youre only performing a partial rep. Deep squats stimulate the glutes and quad muscles more effectively, says Dave. Its safe to squat deep if you maintain good form. Dont let your knees go beyond your toes and squeeze your butt as you push back up to standing.
FOR THE REAL DEAL BEHIND MORE FITNESS MYTHS, VISIT WOMENS FITNESS.CO.UK / MYTHS
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: WORKOUT UPDATE
admin
Update your training, gym bag and nutrition for better workouts and a hotter body
ou may take the time to clear out your email inbox, spring clean your house and deal with all those boring bills but what about your fitness routine? Its easy to get into a comfort zone when it comes to exercise. But doing the same thing week after week can mean your workouts soon become less effective and you stop
DO YOUR FITNESS
MIX IT UP!
seeing results. Elite athletes regularly rotate their regime, reassess their goals and take advantage of the best new sports gear and nutritional know-how to power up their training and boost results. You may not be prepping for the Olympics, but you can still follow in their footsteps! Heres how to brush up your workout for super results.
Check your footwear

Why: Experts usually agree you should change your footwear every 350-500 miles, explains osteopath Tim Allardyce (croydonphysio.co.uk). But heavier runners on harder ground should potentially change their shoes sooner, and lighter footed runners later. Tim recommends paying close attention to your shoes rather than using the mileage rule. The best way to see if your runners needs changing is to place your shoe on a table and look at it from the back, he says. See if it tilts to one side, where there may be wear on one side of the heel. Try twisting them, too. A shoe with a disintegrated internal structure will be easier to twist, giving less stability. How: If youre due for a new pair, hit the shops. Sweatshop (sweatshop.co.uk) also offers gait analysis to help you pick the right trainers for your style. How often: Change your trainers every 350-500 miles or as soon as your trainers start to show significant signs of wear.
Revamp your sports nutrition

Why: Many amateur athletes find a protein powder or hydration formulation they like when they first start training and never try anything else. But sports nutrition has come a long way, and its improving every year. Not taking the time to investigate new products means you could be missing out on vital new developments. Compared to the products available on the market 30 years ago, better ingredients are now being included all the time thanks to research and new science, confirms personal trainer and yoga instructor Robert Pirc (revital. co.uk). So its really important to stay up to date. Sports supplements today are becoming much easier to absorb, Robert adds. For example, hydrolyte proteins, which you take within 30 minutes of training, are really easily absorbed in the body and help support your muscles far better than previous formulations. How: Specialist sports nutrition outlets will give you the best information on the latest developments in the field. Try myprotein.com or onacademy.co.uk. How often: A little research every six months is enough to keep you up to speed with any new developments.
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WORDS: CATHERINE QUINN PICTURES: SHUTTERSTOCK.COM
Why: Stretching in your cool-down is vital to muscle strength and integrity, says Pilates instructor Su Dodd. But in a similar way to weight training, your body adapts to a regular stretching routine, so its important to vary your stretching exercises to ease muscle pain, soreness and stiffness. If youre guilty of regularly skipping your cool-downs, itll also help to keep you interested. Su recommends a series of Pilates sequences to ensure variety in your
Vary your stretches
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Dont skip your cool-down, change it up instead for better results
HOT TIP
Remix your gym routine

Why: According to David Lloyd gyms, 80 per cent of people who sign up for a gym routine keep the same exercises for half a year or more. This means your muscles get used to the exercises and the benefits gradually diminish. Mixing up your routine will keep your body guessing and makes for maximum returns. Depending on your fitness goal you should vary your gym routine every six weeks or so, explains personal trainer Sam Pont. After that, your gains in fitness and strength can plateau. How: Most gyms have in-house trainers who can help or you can contact a personal trainer privately from around 40 an hour. Or, check out any of the great workouts in WF for inspiration! How often: Every six weeks.
Check your hydration levels

Mixing up your routine will keep your body guessing and makes for maximum returns
Why: Hydration is vital to good health, and the evidence suggests low levels have a negative impact on sports performance. If youre training regularly you probably have a healthy relationship with your sports bottle, but its still worth checking hydration regularly. An optimal water level in the body is 50-55 per cent, according to Tanita health product manufacturers. Personal trainer Mike James of My Health and Fitness recommends a pinch test for hydration. Pinch the back of your hand, suggests Mike. When you release the pinch, the skin should snap back. If it is slow to do this, its likely youre dehydrated. And remember to check the colour of your urine. The more transparent it is, the more hydrated you are. How: Most body-fat composition scales can also give you a hydration reading. Around 50 to 55 per cent is optimal, but this does vary. How often: A daily hydration check will give a better understanding of how much water you need.
cool-down programme. Using a blend of traditional static stretches with more dynamic Pilates sequences is a great way of ensuring that youre getting the most out of your stretches, she explains. After all, this is when your muscles are at their warmest, so its also when theyll respond most favourably to the moves. How: A personal trainer can help you stretch out, while taking a yoga or Pilates class is a great way to learn some interesting new stretches. How often: You should vary your stretches every time you cool down to ensure you target your whole body.
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REASSESS YOUR GOALS

Fallen into bad habits? Setting new goals can help to keep your fitness regime on the straight and narrow. Set targets for specific dates and write them in your diary to keep track of your progress.
: POWDE R POWE R
FIGURE OF E IG HT
T one up for the slopes

Y
ou might not be pulling on a bikini but you need to shape up for your winter holiday just as you do your summer break. Skiing and snowboarding are demanding sports, so youll get much more out of your time on the piste if youre at the peak of your fitness. Good balance and core strength are essential if you want to master the slopes, so this fast-paced workout is designed to get your stability muscles firing. Plus, the moves focus on toning and strengthening your thighs and bum to boost your performance on the white stuff and keep you looking honed and toned when the warm layers come off! Working on these key areas before you hit the slopes means youll spend less time with a face full of snow, and more time gliding elegantly downhill. If youre a newcomer to the sport, you should find it a little easier to get the hang of the basics if youve prepped beforehand. Youll be ready for the physical demands of skiing and snowboarding, which means
Areas trained: THIGHS, BOTTOM, CORE, BALANCE

Technique
Stand and balance on Holding this position, and
the flat side of a BOSU, holding a kettlebell (or hand weight) in one hand. Squat, so your hips are higher than your knees.
keeping your chest up, take the kettlebell around and through your legs in a figure-of-eight motion, passing it from hand to hand as you do so.
Squeeze your abs to protect your back and lose the ball if its too tough
HOT TIP
Beginner: 25 seconds each exercise Intermediate: 35 seconds each exercise Advanced: 45 seconds each exercise
Areas trained: CORE, BALANCE

Technique Stand with your feet hip-width apart a few steps away from a wall, holding a medicine ball in both hands by your left hip. Throw the ball against the wall, turning your upper body to the right as you do. Catch the ball with your hands by your right hip and repeat the move fluidly. Change sides halfway through the set.
ME DICINE BALL TOSS
WE IG HTE D CRUNCH
Area trained: CORE
Technique
Lie on your back with your
knees bent and feet on the floor, holding a medicine ball above your head. Sit up, bringing the ball
across your body and to your right side. Lower back to your starting position and repeat on the other side.
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PICTURES: DANNY BIRD STYLING: AMANDA KHOUV MODEL: RACHEL TENNENT, WATHLETIC.COM RACHEL WEARS SKI GEAR BY ROXY.COM
BOSU 6-12kg kettlebell 5-12kg medicine ball balance disc or cushion stability ball
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KIT YOU LL NE E D:
READY, SET, SKI! Calling all ski bunnies! PT Kristoph Thompson has all the moves to get you prepped for the piste
you wont be so tired after a long day on the slopes that you have to forego the cosy aprs-ski and thats half the fun, right? Getting in shape will also help protect you from injury as well as those little aches and pains skiers can suffer. Repeat this workout about twice a week, performing the circuit three times, for best results.
THE MOVES FOCUS ON TONING AND STRENGTHENING YOUR THIGHS AND BUM TO BOOST YOUR PERFORMANCE ON THE SNOW
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Month 2012 | womenstness.co.uk 49
: POWDE R POWE R
SAFETY TIP
Keep your hips level as you lift your leg
Area trained: CORE

Technique
Sit with your legs
LEG PULL- BACK

body forms a straight line from shoulders to toes. Slowly lift one leg, hinging from your hips, then place it back on the floor and repeat with the other leg.
stretched out in front of you and your hands by your sides. Supporting your body weight with your arms, lift your hips so your
This is a great practice move for new skiers
HOT TIP
CARVING
Areas trained: BALANCE, STABILITY

Technique Stand on a balance disc or cushion with your feet hip-width apart and your hips and knees bent. Transfer your weight to the inside of your right
foot and the outside of your left. Return to the start and repeat on the other side.
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GET THE LOOK
This simple move is a great way to sculpt your butt and legs!
HOT TIP
CLOTHING: Do Unlimited top, 22.99, dounlimited.com;
Nike leggings, 35, nikestore.com; Nike Free TR Fit 2 trainers, 75, nikestore.com KIT: BOSU, physicalcompany.co.uk; balance disc, jordanfitness.co.uk; kettlebell and stability ball, reebokfitness.info; mat, agoy.co.uk
SING LE- LEG SQUAT
Technique
Stand on your right leg with your left
knee bent to 90 degrees.

Keeping your core tight, squat down
so your right thigh is at a 45-degree angle, then push back to the start. Repeat. Change sides halfway through the set.
SKIING AND SNOWBOARDING ARE DEMANDING SPORTS, SO YOULL GET MORE OUT OF YOUR TIME ON THE PISTE IF YOURE AT THE PEAK OF YOUR FITNESS
Area trained: CORE

Technique Lie on your back with your heels resting on a stability ball. Lift your hips into bridge position and, tensing your abs, raise your left foot. Place your left foot back on the ball and repeat the SAFETY TIP exercise with your right foot. Try to keep the ball as still as possible
MARCHING
WARRIOR III
Areas trained: BOTTOM, CORE
Technique
Stand with your feet together, then
step your left foot back and bend your right knee to 90 degrees. Transfer your weight to your right leg and tip forward from your hips, straightening your right leg and pointing your left leg behind you, keeping it in line with your body. Take your arms out in front of you and hold the position for a count of five. Repeat on the other side.
CREDIT: XXXXXXXXXXXXXXXX
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: MAR ATHON PL AN
Paceyourself
Keep your head in the right place as you hit the next instalment of our marathon plan
MONTH
elcome to the second month of the WF marathon training plan! As your runs get longer theyll challenge your mental stamina almost as much as your physical fitness. The main thing is to complete
the distance, even if that means slowing right down. Dont worry if it seems tough at times picture yourself running smoothly and stay as relaxed as you can. Being consistent will keep you on track.
Dont worry if it seems tough. Picture yourself running smoothly and stay as relaxed as you can
TIP TIP TIP TIP TIP
Stay positive for a successful run
Dont be afraid to walk if you find your jogging pace slowing slightly. Try to walk briskly, swinging your arms as you would when running. Start jogging again as soon as you feel you can.
TA K E A BREAK
Pounding the pavement might be convenient but including grass and trails in your routes reduces the impact and stress on your joints, so youll feel less sore the following day.
MIX UP YOU R TERRAIN
SIP A SPORTS DRINK
Take a drink on runs lasting longer than an hour to keep your energy up. Look for an isotonic drink as it contains the correct concentration of sugars for exercise.
DONT FORG E T TO STR E TCH
Its important to stretch before and after each run, but also on rest days. Youll probably find that running makes you stiff, so stretching regularly will keep you limber.
This plan sees the mileage increase during the first three weeks of the month for all levels, then tapers for intermediate and advanced. As beginners reach the half-marathon point, theyll also start to taper in the fourth week.
EASE UP
MONTH 2 BEGINNER
Week 5 6 7 8 Monday Rest Rest Rest Rest Tuesday Run/jog 4 miles Run/jog 4 miles Run/jog 4 miles Run/jog 4 miles Wednesday Rest Rest Rest Rest Thursday Run/jog 3 miles Run/jog 3 miles Run/jog 3 miles Run/jog 3 miles Friday Rest Rest Rest Rest Saturday Run/jog 3 miles Run/jog 3 miles Run/jog 3 miles Run/jog 3 miles Sunday Run/jog 6 miles Run/jog 7 miles Run/jog 8 miles Run/jog 8 miles
MONTH 2 INTERMEDIATE
Week 5 6 7 8 Monday Rest Rest Rest Rest Tuesday Run/jog 4 miles Run/jog 4 miles Run/jog 5 miles Run/jog 5 miles Wednesday Fartlek 4 miles Fartlek 4 miles Fartlek 4 miles Fartlek 4 miles Thursday Friday Rest Rest Rest Rest Run/jog 3 miles Fartlek 4 miles Fartlek 4 miles Fartlek 4 miles Saturday Sunday Rest Rest Rest Rest Run/jog 10 miles Run/jog 11 miles Run/jog 12 miles Run/jog 8 miles
EXPERT GUIDE
PT Kristoph Thompson has devised this smart six-month training plan
Week 5 6 7 8
Monday Rest Rest Rest Rest
Tuesday Run 6 miles Run 6 miles Run 7 miles Run 7 miles
Wednesday Fartlek 5 miles Fartlek 5 miles Fartlek 5 miles Fartlek 5 miles
Thursday Friday Rest Rest Rest Rest Fartlek 5 miles Run 6 miles Fartlek 6 miles Fartlek 6 miles
Saturday Sunday Rest Rest Rest Rest Run/jog 10 miles Run/jog 12 miles Run/jog 13 miles Run/jog 10 miles
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PICTURE: SHUTTERSTOCK.COM
MONTH 2 ADVANCED
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EXERCISE WorldMags.net Ask MattRoberts

: EXPE RT ADVICE
Got a workout worry? From weight loss to winning formulas, top PT Matt Roberts has the answers to all your get-fit dilemmas
TION QUES GOT A T? T A FOR M m@ a e t Email ess.co.uk n ensfit m tt in o w sk Ma A h e and wit n li bject u it s e h t clude ry to in well t
Is it better to do cardio training before resistance work?
The order in which you train should be related to your goals. Always start with what is most important for what you want to achieve. For instance, if youre a swimmer, runner or cyclist, and you use resistance training to improve strength and prevent injury, its better to do your cardio or sports-related training first so your performance isnt hindered. Likewise, if your goals are for strength, then you should do your resistance work first. For most people looking to lose weight and tone up, its best to start with resistance as this requires more coordination and precision. The rest of your session can be used for some high-intensity interval cardio.
How long should I rest between each exercise and why?

It depends on the type of session youre doing. If youre performing a circuit-style session then you want to take as little rest as possible between exercises so you increase the cardio element. Alternating between chest, legs, back and core means you dont need to rest each muscle group between every exercise the area targeted is resting while you do the next move. If youre performing a strength endurance session (high repetitions with a lower weight or resistance) then you usually need to take just 60 seconds rest as youve not placed a large overload or significant demand on your body. However, if your session is designed for strength (lower repetitions with a much heavier weight), you may need to increase this to two to four minutes so your muscles have a good period of rest and recovery before you load up and work at your bodys full potential for another set.
Ive been diagnosed with high blood pressure. Is it safe to work out and what training should I do?
Start with gentle exercise so you dont place extreme demands on your body, especially if its the first time youve exercised in a while. Aerobic exercise, such as swimming, walking, cycling and jogging, can be most beneficial in decreasing heart rate, blood pressure and improving breathing. Ideally, work for 30-40 minutes, three to four times per week. Its important to review your training regularly, especially if changes are made to your medication be aware of side effects and activities that may have an adverse effect. Listen to your body tiredness or exhaustion are signs you need to rest. Avoid lifting heavy weights or performing too many overhead movements, and always stop if you have chest pain or feel weak or dizzy.
FOR MORE GREAT FITNESS ADVICE FROM MATT, VISIT WOMENSFITNESS.CO.UK/MATTROBERTSQANDA
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Tried&tested
The latest health and fitness releases, rated
POOR GOOD VERY GOOD EXCELLENT OUTSTANDING
GET ! LVED V xt IN O ur ne o e b o t t m n E ail Wa wer? ss. revie r e it d f s ne rea omen ds w r o @ ew w team ith a f w k y h .u co g us w tellin
The order in which you train should be related to your goals. If youre a swimmer and you do strength work to prevent injury, do cardio first
TOP READ
DVD Rodney Yees AM/PM Yoga For Beginners 12.99, amazon.co.uk Both workouts on this DVD last just 26 minutes so theyre easy to do before or after work. The morning session aims to energise you, and Rodney Yees calming instruction along with the sound of waves do wonders to ease you into a big day. The evening session is perfect for de-stressing helping you leave the tension of the office behind you as well as unwind in preparation for a restful sleep. Colleen Saidmans instruction is clear, calming and helpful. I also liked the meditation features great for a less physical way to clear the mind. Amanda Khouv
DVD Rhythmica Latin Dance workout 5.99, amazon.co.uk This fun-filled DVD is made up of three fat-burning dance workouts Hip Hop Fat Burn, Latin Dance Mix and Get Fit House Party each with its own upbeat soundtrack. The energetic first section combines hip hop with moves to target your abs and arms and is a great fat-burner. The second focuses on the sensual Latin genre using fast-paced cha cha, salsa and merengue to torch fat. The third section is made up of original highenergy club routines. This is a great upbeat dance workout thatll burn those cals! Ellie Moss
BOOK Beyond Temptation by Sophie and Audrey Boss 12.99, Piatkus Another day, another diet, but for me, what separates the average diet book from the inspiring is an interesting personal account. This book is by two sisters who offer an insightful approach to traditional diets by drawing on their own experiences as overweight and unhappy overeaters. The introduction is filled with an eye-opening account of their turbulent relationship with food and how they overcame their struggles. It also features an action plan to help you tune into your feelings and understand the reasons you might be using food for comfort. Louise Pyne
Should I train body parts in a specific order?

The general rule is to do compound exercises before isolation exercises. Compound exercises (lunges, squats and press-ups) use the bigger muscle groups and work more than one muscle they take more energy, effort and control and should be done while youre fresh. However, if youre weak in one area, you may want to use isolation exercises early on to fire it up.
BOOK READER REVIEW The Big Sports Recipe Book 11.99, Bene Factum Publishing recipes such as Steven Gerrards chicken and broccoli fusilli with flaked almonds, Amir Khans hot chicken curry and Jenson Buttons sticky toffee pudding are easy to follow, making them accessible to a wide audience. It would make a great gift for someone who loves sports but needs a hand in the kitchen. With anecdotes along the way, the recipes provide a refreshing insight to balanced attitudes towards cooking, as well as pre-workout tips. Although I would like to have seen more about the benefits of ingredients in the recipes within a sports context, its simplicity gives this book wide appeal. Plus, with proceeds going towards the Princes Trust, youll feel good on more than one level. Hanna Leerink, 27, London
This book is packed with tasty recipes from well-known sports stars. The
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Home
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SHAPEUPAT
Home alone Who needs the gym? Well help you get fit and fabulous in your own front room with our guide to the best kit and killer moves
62 Sports nutrition from your kitchen 64 Everything you need to create a home gym 66 Build your own workout with our super circuit
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PICTURE: CORBIS IMAGES
SHAPE UP AT
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Home
NO EXCUSES!
Dont let a motivation meltdown stop you from sculpting a hot body at home. Sidestep your excuses with these creative solutions
THE EXCUSE:
I M O U T O F I N S P I R AT I O N
If the idea of working out at home doesnt appeal, check out some of the amazing home workout DVDs and books that are on offer for some inspiration. You can find everything from Zumba and yoga to a total-body, fat-burning blitz! DVDs are great because they offer a guided workout with visual and verbal cues, says Mollie. Good DVDs will offer modifications to tailor the workout to your ability, whether youre new to fitness or a seasoned athlete. Books can be handy too if the directions are written clearly. Look for photos which demonstrate correct form.
THE SOLUTION: TURN ON THE TV
ome workouts have a lot going for them: theyre cheap and convenient, for a start. But well admit, the idea of getting sweaty where you usually relax isnt always appealing. And a motivation crisis isnt the only challenge you could be battling space, time and inspiration shortages, too. There are loads of distractions that diminish your focus, says personal trainer Mollie Millington (ptmollie.com). You have to make dinner for the family, you need a minute to sit down and relax, or you have a sudden urge to clean after seeing the dust bunnies under the couch when youre doing crunches. These are all things that might sell your workout short. Were sure youve got your excuses lined up, but here at WF weve got some no-nonsense solutions to help you leap every hurdle.
SCHEDU LE YOU R W O R K O U T S A N D T R E AT TH E M LIKE A DOC TOR S APPOINTMENT

THE EXCUSE:
THE EXCUSE:
I D O N T H AV E R O O M
While the size of the room doesnt matter too much, its important to have a clear space. You need to have a safe environment in which to work out, says Mollie. Clutter on the floor can pose a risk if you stumble or fall. To get around it, choose a workout that suits the space you have. Cardio workouts are often best outdoors in the garden, while yoga and Pilates require some floor space (about the size of a yoga mat). Short on room? Free weights workouts require relatively little space. Try to have enough room around you to allow you not to worry about hitting anything, including lights on the ceiling and walls, says Mollie.
THE SOLUTION: TAILOR YOUR WORKOUT
I CANT STICK TO MY PL AN
THE SOLUTION: GET REAL
Goals are the foundation of any fitness regime and if you want to see real results and ensure you keep up the good work, its the way forward. But dont just set any goal, Set SMART goals (specific, measurable, attainable, realistic and time-bound), says Mollie. Then schedule your workouts in your diary and treat them like a doctors appointment. Would you cancel a doctors appointment because co-workers are going for a cheeky pint? Your health and wellbeing should take priority. Sharing your intentions can also help you through the days when your willpower is waning. Develop accountability with your friends or family, tips Mollie. Tell them your goals and report to them. Ask for a push when you need it. And it never hurts to take some well-worn advice. Keep a few motivational quotes in your purse or hung on the bathroom mirror. Some of my favourites are, You rest, you rust and A year from now you will have wished you started today.
MOLLIES HOME WORKOUT DOS AND DONTS
I CANT FIND A GOOD TIME

Time is precious, but dont kid yourself: there is always time for a quick workout. Twenty minutes is all you need to get your heart rate up and give your muscles a challenge. But you may have to be creative. If you have to get up before the kids do to make time, do your workout in the early morning hours, says Mollie. If you hate mornings, make it after dinner. Or set aside time while your favourite TV show is on and multitask. And try not to let the appeal of a comfy sofa sway your resolve. I have to exercise right after I get home from work, says Mollie. I know if I sit down to watch a bit of TV or check my email, I am not getting off the couch for the rest of the evening!
THE EXCUSE:
THE SOLUTION: GET CREATIVE
Dont skip the warm-up Do keep a bottle of water handy Dont forget to breathe Do finish with a cool-down and stretch
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WORDS: ELLIE MOSS PICTURE: CORBIS
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SEE P64 FOR OUR ROUND- UP OF THE TOP AT-HOME WORKOUT BOOKS AND DVDS
IF YOU ENJOY THE WORKOUT YOU LL BE MORE L I K E LY T O DO IT AGAIN
THE EXCUSE:
ITS BORING!
THE SOLUTION: GET APPY
Credit: Xxxxxxxxxxxxxxxx
If you need something more interactive, why not try a fitness app? Nike, Adidas and a whole host of other fitness bods (including WF!) have loads of great apps which can help you power through circuits, runs and all sorts of exercise sessions. You can download Couch to 5K programmes, interval timers, personal trainers, running apps, calorie counters, or ab exercise apps, says Mollie. You name it and I bet someone has made it. Not all of them are free though, so take a good look at reviews before you purchase one. Get started with the Womens Fitness Tone Up At Home app (2.99, womensfitness.co.uk/tuahapp).
I DONT KNOW W H E R E T O S TA R T
One of my favourite mottos is Do what you love, says Mollie. If you enjoy the workout youll be more likely to do it again another day. This is a tried-and-tested method of kick-starting a fitness programme and keeping it up so try a few things before you settle on the one that you think works for you. If you dont have a lot of equipment at home, try a workout that uses your own body weight for resistance, such as yoga, Pilates or Zumba, suggests Mollie. Running and walking are great for your body too! The important thing is to try a whole load of different workouts until you find something you love. Check out the workouts in this issue of Womens Fitness theyre ideal for trying out some of the latest fitness trends at home.
THE EXCUSE:
THE SOLUTION: FIND YOUR PASSION
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fuel
MAKE YOUR OWN
Want to boost your results? Hit the kitchen! Amanda Khouv finds easy ways to get your fill
P O S T - W O R K O U T: E AT S M A R T
What you eat after your workout is vital as its your opportunity to replenish your body for optimal recovery. Exercise depletes critical amino acids, so you need to restock your supply with protein, explains Sonal. Meat, eggs, fish, beans and pulses are all protein-rich foods. You also need carbs to replenish glycogen, so sweet potato, rice and quinoa are good choices. Dont forget the veggies though the vitamins, minerals and fibre are crucial for keeping your digestive tract and immune system in check.
REFUEL THE TASTY WAY WITH SONALS TOP RECOVERY MEAL

Grilled chicken breast + baked
rotein shakes, energy drinks and supplements have their place in any active womans nutrition arsenal, but if youre housebound without supplies, there are plenty of other tasty ways to give your body the fuel it wants whether its before, during or after your workout. We asked nutritionist Sonal Shah (mphfitness.com) what your body needs for a demanding home workout.
sweet potato + broccoli
DID YOU KNOW ? BAKED BEANS (THE L O W - S U G A R V A R I E T Y, O B V S ! ) A R E G R E AT P O S T- W O R K O U T THAN KS TO TH EIR PROTEIN AN D FIBRE CONTENT
A L L D AY : DRINK UP
If you break a sweat during exercise (we hope you do!), you will lose fluids. Rather than reaching for a sugary energy or electrolyte drink, however, guzzle some water and try raiding your fridge to eat your way back to a hydrated state. Drinking enough fluid before and during a workout will reduce your risk of dehydration, says Sonal. As well as drinking water, certain vegetables and fruits are also hydrating and can provide your body with electrolytes. Think watermelon, plums, tomatoes and lettuce they contain water and minerals for your body, too.
P R E - W O R K O U T: MUNCH LIGHT
Everyones different, but many exercisers report a better workout if they fuel up beforehand. The food you eat before exercise and the timing of your meals matters a lot, says Sonal. If you eat a large meal just before a workout you may feel sluggish or experience muscle cramps. Large meals are best consumed around three hours before exercise and small meals around two hours before.
Eat these 30 minutes to 1 hour before exercise

6 cashews + 2 dried apricots Celery sticks + houmous 1 rye crispbread + avocado
SONALS SNAPPY PRE-WORKOUT SNACKS
Cucumber + lettuce + courgette
= high-water vegetables
Juice of 3 oranges + 1tsp salt
= easy electrolyte drink
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PICTURE: GETTY IMAGES
S HOP S MART KEEP YOU R CU PBOAR DS S T O C K E D W I T H S TA R I N G R E D I E N T S S U C H A S O AT C A K E S , C A S H E W S , N U T B U T T E R S , B E R R I E S , AVO C A D O S , S E E D S A N D E G G S
FIGHT FLUID LOSS WITH SONALS TOP PICKS
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heroes
HOME GYM
1 5 2 3
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No gym membership? No problem. Weve got all the tools you need for a great workout at home
Home
THE ESSENTIAL KIT
BEST FOR TONED ABS
The perfect tool to challenge your core stability muscles. Short on space? Deflate it when its not in use. 16.87, jordanfitness.co.uk
THE S TA B I L I T Y BALL
You can easily adjust the weight on this cheerful Physical Company 30mm dumbbell set for different exercises and progressions. 111.99, physicalcompany.co.uk
THE DUMBBELLS
The Contrast Vinyl Kettlebell is a simple yet multitasking piece of kit that will challenge your muscle strength, power and fitness. From 7.99, gorillasports.co.uk
THE KETTLEBELL
THE MEDICINE BALL

A great way to mix up exercises by adding a little extra weight. This range comes in a rainbow of fun colours. From 29.99, reebokfitnessequipment.com
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Push back your sofa and make some room! Weve rounded up the best home workout DVDs, books and apps to get you moving
THE LIBRARY
1
Kettlercise Just for Women Vol II
TOP 3 BOOKS 1
BEST FOR NEW MUMS
This three-part DVD will help you tone up, lose fat and sculpt your ideal body from the comfort of your own home. Youll just need a kettlebell, which you can find on kettlercise.com if you dont have one, and a bit of floor space and youre good to go! 24.99 (kettlebells from 14.99), kettlercise.com
BEST Love Zumba? Get all FOR your mates round FUN and have a workout FITNESS dance party with this comprehensive seven-disc DVD collection. It breaks down the dance steps into easy moves and includes beginner and toning sections as well as a super-quick 20-minute workout and a full-length fitness party. Its number one for fun! 59.98, zumbafitness.co.uk
Zumba Fitness Exhilarate
The perfect at-home DVD for new mums, this eight-week course will give you everything you need to rebuild your core step by step. Designed by Wendy Powell, a personal trainer who specialises in post-natal and pregnancy exercise, youll boost tone, control and posture and enjoy a flatter tum, slimmer waist and perkier bottom! 57, mutusystem.com
MuTu Focus: The Essential Foundations of a Flatter Post-Baby Tummy
The High-Intensity Workout: The Fast Track to Fitness and Health
This book will give you all the insight you need to build your own high-intensity sessions at home, as well as ready-made workout plans. Written by scientists, it will see your fitness soar during snappy 15-minute exercise sessions. Genius! 8.99, amazon.co.uk
WF s very own app is packed with easy and effective 10-minute video workouts. With a mix of fat-blasting cardio and toning moves, this plan will get you a perter bum, firmer tum and sculpted arms and legs, fast! 2.99, womensfitness.co.uk/ tuahapp
WF Tone Up At Home app
Personal trainer Tony Horton uses the concept of muscle confusion to change your shape, ensuring you never plateau during the 90-day programme. Its the number-one home fitness programme in the US and its gaining popularity fast over here, too. 99.99, Argos
Beachbody P90X Extreme Home Fitness 90 Day Programme
Need some inspiration for your home workout? Look no further! 101 Exercises For Weight Loss has all the moves youll ever need to keep your body guessing. From shoulder presses to burpees, theres an exercise to work every muscle. 7.99, magbooks.com
Womens Fitness 101 Exercises For Weight Loss
GET ALL Y O U R M AT E S ROUND A N D H AV E A WORKOUT DAN C E PAR T Y
Fancy yourself as the next Darcey Bussell? This beautiful and fascinating book blends artistry and athleticism to help you build the perfect ballerina body. And, whether youre a veteran or complete beginner this book suits every level. 14.99, amazon.co.uk
Ballet Beautiful by Mary Helen Bowers
TURN OVER FOR OUR ULTIMATE HOME GYM WORKOUT!
WORDS: AMANDA KHOUV, ELLIE MOSS PHOTOGRAPHY: JULIAN VELASQUEZ
BEST FOR SMALL SPACES
Foam rolling will never be the same again thanks to The GRID. It may look a little scary, but its great for giving sore muscles some attention after a tough workout. 39.99, physicalcompany.co.uk
THE ROLLER
Whether its for yoga or floor exercises, this hot pink Studio Mat Deluxe is a must-have. It can also help define your workout space, morphing a front room into your very own gym. 25.95, agoy.co.uk
T H E M AT
Resistance bands take up almost no room at all at home and are really easy on the joints. The USA Pro Body Bands come in three different strengths and three fab colours! 5.99, sportsdirect.com
THE BAND
The popular TRX Suspension Trainer can hook onto a door to work any part of the body and strengthen your core. Its an amazing piece of kit thats worth the investment. 152, trx-fitness.com
THE TRX
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HOME
C
ant get to the gym? Cant afford the fees? Or maybe you just prefer a quieter environment to work out in? We know how hard it can be to push yourself or get in the zone, but whatever your reasons for taking your workouts home, were here to help. After an initial outlay on equipment, you can work your body in endless ways from the comfort of your own front room. This workout will show you a few moves you can use to whittle your waist, build a core of steel or tone your legs with five hero pieces of kit.
DO TRY THIS AT
With just five bits of kit you can hone your body without leaving the house. Get ready to sweat!
circuit. Or, you could work different body parts on different days of the week just make sure you hit every body part equally. If its cardio youre after, you can use the moves to target your heart and lungs, too. Perform sets of the exercises one after the other, taking a rest only after youve done five exercises. Then, continue for the next five. This will get your heart pumping, especially the whole-body moves! Make sure you clear enough space to do your workout comfortably a front room or an outdoor space is ideal.
HOW TO DO IT
These resistance exercises are designed to work different parts of your body, so you can perform them all in one workout or select moves from each section to create a short
Beginner: 2 x 5 reps Intermediate: 3 x 10 reps Advanced: 4 x 10 reps
CLEAN AND PRESS
Areas trained: THIGHS, ARMS, SHOULDERS, BACK
Technique
Hold a kettlebell in front of your thigh in one
hand, then shrug your shoulders and pull the kettlebell up to your chin. Rotate your grip on the handle of the kettlebell while dropping your body underneath it by bending your knees. Straighten up as you press the kettlebell overhead, then reverse the movements to return to the start position. Repeat.
HONE YOU R WHOLE BODY WITH . . .
A KETTLEBELL
This versatile weight can be used to target every trouble spot. Use between 5kg and 12kg depending on your lifting level
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5-12kg kettlebell 5-14kg dumbbells 3-8kg medicine ball stability ball resistance band
KIT YOU LL NE E D:
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WORK YOU R CORE WITH . . .
A STABILITY BALL
This innocent-looking tool offers a serious abs workout. Pump it up and get going!
Areas trained: BOTTOM, THIGHS, CORE, SHOULDERS, BACK

Technique
Hold a kettlebell in front of you. Bend your legs slightly and hinge
DOUBLE- HANDE D KETTLE BE LL SWING
forward at your hips as you take the kettlebell through your legs. Straighten up and snap your hips forward, swinging the kettlebell up and out, then allow it to swing back. Repeat in a fluid motion.
Areas trained: CORE, STOMACH, SHOULDERS

Technique Start in plank position with your feet resting on a stability ball. Roll the ball toward your hands as you raise your bum in the air, keeping your legs straight. Roll the ball away from you as you lower your hips, then repeat.
PIKE
Dont let your shoulders or upper back round
SAFETY TIP
PL ANK EXTE NSION

Technique
Start in plank position with your
Areas trained: SHOULDERS, THIGHS, BOTTOM, BACK

Technique Place a kettlebell on the floor, then squat and grasp it with one hand. Explosively straighten your body while shrugging your shoulder to pull the kettlebell upwards. Using the momentum, immediately rotate your grip and press the kettlebell overhead. Reverse the movement to return it to the floor.
SING LE-ARM SNATCH
forearms resting on a stability ball and your elbows close to your chest. Keeping your body still, roll the ball forward and back with your elbows. Repeat fluidly.
ROLL- INS

Technique Start in plank position with your feet resting on a stability ball. Roll the ball inward, bringing your knees toward your chest. Roll the ball back, straightening your legs, and repeat.
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Keep a slight bend in your knees and a natural arch in your back at all times
Home
SAFETY TIP
STIFF - LEG DEADLIFT
Areas trained: BOTTOM, REAR THIGHS, LOWER BACK
Technique With your legs almost straight, lower your upper body to pick up a pair of dumbbells from the floor, one weight in each hand. Keeping them as close to your legs as possible, extend at your hips to stand up. Lower almost to the floor and repeat.
PERFECT YOU R PINS WITH...
SQUAT
DUMBBELLS
Adding weight to your regular lower-body moves will amp up the toning factor. Use between 5kg to 14kg depending on your level
J UMPING LUNG E
Technique
Stand with your feet together

Technique Hold a dumbbell in each hand and bend at your knees and hips, pushing your bottom out behind you until your thighs are parallel to the floor. Try to keep your chest facing forward. Push through your heels to stand up. Lower into a squat again and repeat.
and hold a dumbbell in each hand. Take a large step forward with one leg. Slowly bend both legs to a right angle, so that your back knee is almost touching the ground. Jump up as high as you can and change leg position in the air as you do so. Land softly with the opposite foot in front and repeat.
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DEFINE YOU R U PPER BODY WITH . . .
A RESISTANCE BAND
One thin rubber band can do so much! Push your arms and back to the limit
BICE P CURL
Area trained: FRONT UPPER ARMS
Technique Stand on the middle of a resistance band, holding one end of the band in each hand. Keeping your upper arms close to your sides throughout, curl the band up to your shoulders. Lower and repeat.
TRICE P EXTE NSION
Area trained: REAR UPPER ARMS

Technique Hold a resistance band in your right hand behind your head. Grab the other end with your left hand behind your back so its taut. Extend your right arm up. Lower your arm and repeat. Switch arms after one set.
If its cardio youre after, you can use the moves to target your heart and lungs, too
L ATE R AL R AISE
Area trained: SHOULDERS
CREDIT: XXXXXXXXXXXXXXXX
Technique Stand on one end of a resistance band, holding the other end in one hand. Keeping your arms almost straight throughout, lift one arm out to the side until its parallel to the ground. Lower your arm and repeat. Switch arms after one set.
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WHIT TLE YOU R WAI S T WIT H . . .
A MEDICINE BALL
Use between 3kg to 8kg to really challenge your tummy and tease out your sexy curves
WE IG HTE D CRUNCH
Area trained: STOMACH
Technique Lie on your back with your knees bent and your feet resting on the floor, holding a medicine ball over your chest. Engage your stomach muscles to curl your upper body off the floor. Lower back to the start position and repeat.
After an initial investment, you can work your body in endless ways
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD CLOTHING: MOVING COMFORT TOP, 30, MOVINGCOMFORT.EU; NIKE SHORTS, 20, NIKESTORE.COM; DC UNILITE TRAINERS, 65, DCSHOES.COM KIT: KETTLEBELL, MEDICINE BALL AND STABILITY BALL, REEBOKFITNESSEQUIPMENT.COM; DUMBBELLS AND RESISTANCE BAND, PHYSICALCOMPANY.CO.UK; MAT, YOGAMATTERS.COM
RUSSIAN TWIST
SAFETY TIP
Keep your core engaged throughout
Areas trained: SIDES OF STOMACH, CORE

Technique Sit with your legs slightly bent and feet raised off the floor by a few inches, holding a medicine ball at chest height. Lean back so your upper body is at 45 degrees. Rotate your body to gently touch the floor with the ball on each side. This is one rep.
TOE TOUCH
Technique
Area trained: STOMACH
Lie on your back with your feet pointing to the
ceiling, holding a medicine ball in your hands.

Curl your body off the floor and touch your
toes with the ball. Pause at the top.

Lower your body to the floor and repeat.
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TM
runs
6 May 2013 10K road race
Bank Holiday Weekend
Windsor Great Park Start and finish on The Long Walk For women of all levels, ages and from all walks of life who dare to run
she who dares
experience The expoTique

an exclusive two day interactive race village will be at the heart of the event with four key areas: inspire Me, TreaT Me, FiT Me and buy Me, focusing on sports, fitness, health and wellbeing.
ENTER NOW www.sherunswindsor.com

me dia ParTnerS
Part of the She runs the World Series
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Features
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76 Jump-start your emotions // 81 The five friends everyone needs // 84 Have a stylish snow day
Model wears clothing by Roxy. For more great ski style, turn to page 84
Perfect piste
SOURCE: THE MAYO CLINIC
We love winter sports, and not least because they offer a super workout. Did you know an hour of skiing can burn more than 300 calories? Time to hit the slopes!
November 2012 | womenstness.co.uk 73
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F E A T U R E S
SPORTING HE ROINE
Imade history
Equal parts erce and feminine, Jade Jones is our kind of ghter. We caught up with the Olympic taekwondo champion to talk triumph, treadmills and fake tan
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TWEET JADE
@jadejonestkd
THIS
Fast talk
Fave film The Hangover Gym bag must-haves Music, a drink, my protective gear and my phone Best workout song Lose Yourself, Eminem Make-up bag essential Fake tan Back-up career PE teacher Favourite app Twitter. I went through a phase of being a bit addicted to it!
How did it feel to win a gold medal at London 2012? It was just amazing. There was a lot of build-up behind it, and its not just a couple of weeks before, its years. Youre training so hard it and to come out on top like that, in front of that crowd, is amazing. Did it feel even more satisfying to have your win go down in the history books? Being the first person from Great Britain to win an Olympic gold medal in taekwondo is just the icing on the cake! Im honoured to have made a bit of history. Does being strong and having the ability to defend yourself give you confidence? Touch wood, Ive never had any trouble, but hopefully Ive got the skills if something did happen! But taekwondo also taught me discipline when I started even my grades in school improved. Whats the toughest aspect of your training regime? I hate running, especially on a treadmill its the worst thing ever. But I know its the base for my general fitness, so I try to go
faster every time, push myself and give myself little targets to keep me from getting bored. What would your coach say about you? Are you a model athlete who follows the rules or are you a bit of a rebel? Everything my coach says, I do. Other people can be too scared or dont trust their coach fully, so Im good in that way. But my coach has a lot to deal with, like when Im moaning or crying when Ive had a bad session! Whats the hardest challenge youve faced as an athlete? Before the World Championships the weight categories hadnt been picked. There are 10 weight categories, but only two boys and two girls get picked in total. So I was battling against the other girls to get my weight picked. Then I had to get a medal or my Olympic dream was over I was so happy when I got silver.
What got you through it? Instead of thinking I want to win, I want to win, youve got to think, Right, how am I going to win? What am I going to do? Whats the plan? What do you love most about doing your sport? I love all the flashy bits and the fact that if you switch off, even for a second, you can lose, get kicked in the face or knocked out. Who inspires you? Kelly Holmes always inspired me, from when I was little. When I used to go to competitions, if I won a gold medal, Id be like, Look, Im like Kelly Holmes! When youre not training, do you like getting glammed up? Definitely! I love having two sides to me. Theres the rough tomboy in training and then outside of that I like to get my heels on and get all dolled up.
752
THE NUMBER OF CALORIES YOU CAN BURN WITH ONE HOUR OF TAEKWONDO
FEELING INSPIRED?
To try Jades sport, head to britishtaekwondo.org.uk. The website has a great find a club option. Pop your postcode in and youre off!
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WORDS: ELLIE MOSS SOURCE: THE MAYO CLINIC JADE JONES IS FUELLED BY MYPROTEIN.COM, THE UKS NUMBER ONE ONLINE SPORTS NUTRITION BRAND
summer one feisty young Welsh lady brought taekwondo into the spotlight. Jade Jones stunning gold medal-winning performance (the first Olympic gold medal won by a British taekwondo competitor) propelled both the athlete and her sport into the mainstream. Shes strong, shes driven and she loves getting glammed up for a night on the tiles when all the hard work is done. Whats not to like? Team WF chats to the 19-year-old champion about her history-making win
Jade has a black belt in gold medal moves
Youve got to think, How am I going to win? Whats the plan?
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F E A T U R E S
SE LF HE LP
t r a t s p m u J
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r u yo al n o i t o em eing b l l we
s and ut p u k a ts, bre art of life, b ger n e m u Arg re a p back stron a s t n eme nce the bereav ways to bou Bebo asks ional ne re t i a r o e e m r h e t e a th wn t your ver. K than e ow to boos gets you do sh ife expert lism when l o metab
Some
people can eat an entire chocolate cake and not put on a pound, whereas others merely have to gaze at the treat to feel their thighs expanding. Everyone has a metabolism unique to their own body, and the same goes for your emotional metabolism we all have different capacities to deal with setbacks. A job rejection might be devastating for you, whereas your best friend may take it in her stride. But, you can rev up your emotional metabolism just as you do your bodys fat-burning machine. We asked the experts for strategies to help you get through tough times and back to your best faster than ever.
WH EN YOU VE LOST AN I M P O R TA N T G A M E O R R A C E
If youve trained hard for a goal and dont achieve the outcome you hoped for, it can be a huge blow. You might experience feelings of uselessness and low self-esteem. But instead of beating yourself up, remember that you did your best and everyone's best depends on a host of variables.
A winner is someone who learns to handle disappointment, says life coach Carole Ann Rice (realcoachingco.com). Try to see your disappointment as a learning curve.
Life coach Louise Presley-Turner (thegameoflife.co.uk) agrees wholeheartedly. Get those trainers back on and do what you love! she says. Use the failure as motivation to up your game.
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WHEN YOU DIDN T GET T H E J O B YO U WAN T E D
Job rejection can massively knock your confidence and self-esteem, whether you missed out on a dream position or fell victim to the financial crisis. You may feel as though youre not good enough and deflated. You may also feel concerned about money.
WH EN SOM EON E CLOSE TO YOU HA S DIE D

After a bereavement, it can take about two years to reach a stage of feeling yourself again, says Gabrielle. She emphasises the importance of talking And talking And talking. When you lose someone, a strong support network is key.
Try not to get down on yourself, says Louise. The perfect role is out there somewhere, but its your job to find it. Try to follow your passions, and use your natural skills and abilities.
Gabrielle Syme, author of Gift Of Tears (23.99, Routledge) agrees you should focus on your strengths and advises calling the employer for feedback. It will help beat those feelings of helplessness, she says. And dont be tempted to blame yourself there may have been other factors at play that you couldnt control.
You will be dealing with multiple losses, she says. Loss of control, loss of expectations, loss of belief, loss of ideals The list goes on.
When you feel a bit hopeless, development coach Charlotte Austin (charlotteaustin.co.uk) advises this strategy: try adding a few words onto each negative thought you have. For example, if you think, My husband died and Im never going to love again, add on, in that way. Youll start to feel more positive and it will help you to see new opportunities, Charlotte says.
After a bereavement, it can take about two years to reach a stage of feeling yourself again
WHEN YOU RE BROKEN - HEARTED
Whether it was your decision or not, the emotional roller-coaster you ride during a break-up can be similar to a bereavement you may feel disbelief, numbness, despair, anxiety, fear, anger and guilt and you must allow yourself to grieve. The sooner you embrace this process, the better. Your world has changed and you need to come to terms with that in your own time. Charlotte says that its important to resist spiralling into destructive thought processes. Its healthy to acknowledge pain and upset; its not healthy to endlessly ask, Why? and What if? or to make negative comments, like, He never loved me or, My life will never be the same again, she explains. And when its time to move on, make sure youre at peace with the past first. Louise says its crucial to release any resentment you may still feel to avoid bringing baggage to future relationships. She suggests writing all your negative emotions on a piece of paper, then scrunching it up and throwing it away, or burning it. Let go of your sadness and you should be ready to move on, she says.
Part of grieving is to reframe who you are now, explains Gabrielle. Youll have to learn to describe yourself differently.
Its healthy to acknowledge pain and upset; its not healthy thy to endlessly ask, Why?
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SE LF HE LP
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Give your usual thought patterns a healthy jolt
SELF-HELP HEROES
Give yourself a helping hand with these inner strength-boosting resources DARING GREATLY by Bren Brown Find the courage to be vulnerable. Dr Brown leads the way in championing vulnerability as a path to courage and engagement, rather than a weakness. Transform the way you live, love, parent and lead.
10.99, Gotham
Top 5
THE HAPPINESS PROJECT by Gretchen Rubin For one year, author Gretchen Rubin tried just about everything in the name of finding true happiness. Follow her fascinating journey in this inspiring book or try it for yourself and see what you can do. Its compulsive reading.
9.99, HarperCollins
THE 10-SECOND PHILOSOPHY by Derek Mills After re-evaluating and, consequently, changing his life in just a matter of seconds, Derek Mills shares his journey and his method to help you do just the same. Be inspired by his life-changing decisions.
10.99, Hay House
WHEN YOU VE HAD AN ARGUMENT WITH A LOVED ON E
THE MAN WHO WANTED TO BE HAPPY by Laurent Gounelle The true story of an unhappy school teacher who finds peace thanks to a local healer in Bali. Let Laurent Gounelle help you find the inspiration to make your most daring dreams become a reality.
7.99, Hay House
ADDITIONAL REPORTING: ELLIE MOSS PICTURES: SHUTTERSTOCK.COM
When you fall out with someone you love, you can be left feeling anxious, depressed and scared that you wont patch things up. You should weigh up the pay-off of holding a grudge, says Carole Ann. Do you really want to create a rift with your family or friends or would it be more beneficial to forgive and forget? Sometimes, simply saying youre sorry is the best way forward.
THE POWER OF HABIT by Charles Huhigg Look at your problems from a logical perspective with a book that examines the patterns that shape our lives and how to change them for the better. Charles Duhigg shows you how to harness your habits to transform your life.
15.47, Random House
Sometimes we need to try putting ourselves in the other persons shoes, so we can see things from their perspective, says Carole Ann.
Louise explains that its important to leave on good terms with the other person even if the argument hasnt been resolved. Part with a positive, a hug perhaps, as a reminder that no matter what the disagreement was about, you still love each other, she advises. If you cant do this face to face (maybe a storm-off has occurred), a kind and loving text message or a quick phone call will do until youre able to see each other in person again.
IF YOURE FEELING DEPRESSED AND NEED HELP MANAGING YOUR EMOTIONS, CALL THE SAMARITANS ON 08457 909 090
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Cycle Cuba women V cancer

actionforcharity
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1-9 May 2014
Be part of the third Women V Cancer cycle ride raising funds to ght breast, cervical and ovarian cancers
Join this amazing team of women for a stunning 400km cycle challenge across the beautiful Caribbean island of Cuba.
For information and to register online:
THREE EVENTS NOW FULL PLACES LIMITED
4TH DATE!
www.actionforcharity.co.uk
events@actionforcharity.co.uk 01590 677854
Raising funds for these charities:
Registered Charity Nos: Breast Cancer Care: 1017658, Jos Cervical Cancer Trust: 1133542/SC041236, Ovarian Cancer Action: 1109743. Women V Cancer is a charity established under the Charities Aid Foundation Charity No. 268369
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lifechangingevents
ction for charity
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LIFE SKILL S
F E A T U R E S
Friends withbenefits
Leave technology behind and strengthen your real emotional ties for a happier, healthier life, says Louise Pyne
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F E A T U R E S
LIFE SKILL S
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Building stronger bonds
Strong emotional ties are key to your health and happiness. Follow these top tips to help rekindle your relationships in the fast pace of modern life RECRUIT A WORKOUT BUDDY Fit your friendships into your fitness routine. Sign up for a Pilates class or join the same gym and schedule in quality time after your workout. TRY NEW THINGS Build new skills together. Book a cycling break in Spain, a painting holiday in Greece or a spa weekend in the country to keep things fresh. PLAY FAIR Take turns making plans or meet in a location thats easily reachable for you both. There are only so many times shell trudge across the city to see you (without feeling resentful) and vice versa!
many friends do you have? No, we dont mean the number your Facebook page boasts or the followers youve accrued on Twitter we mean the kind of people you can call upon in a crisis knowing that without fail, theyll be there. The best mates you can talk to for hours about the important and the insignificant, and the trusted confidants with whom you can share your deepest, darkest secrets knowing theyll never judge you.
HOW
The average person has 190 Facebook friends, yet 32 per cent of us admit were lonely, according to a survey by building society Nationwide. Social networking sites have delivered a platform that makes communicating less of a chore, but, on the flip side, doesnt help to cultivate meaningful relationships. We sacrifice face-to-face meetings and write on Facebook walls instead of picking up the telephone. Strangely, the more connected we are, the more detached weve become. The physical connection is lost. Our skin is the bodys largest organ and it contains billions of receptors that we are mostly unconscious of we automatically feel the presence of another person when we come into contact with them, says psychologist Massimo Stocchi (harleystreetpsychology.com). This is never established via social media because it cuts you off from the presence and emotionality of the other person.
M O D E R N M AT E S
Friends are more than a shoulder to cry on when times are tough. They challenge us, inspire us and make us feel validated in fact, they are as critical to your wellbeing as a good diet and regular exercise. Theres a wealth of research indicating that those with a close circle of friends are happier and healthier. We live longer, have a lower risk of disease and a sunnier outlook on life. An Australian study of older people found that those who had a large network of friends outlived those with the fewest friends by 22 per cent, explains Massimo. Another study, conducted by the University of Iowa, reiterates this point. Scientists studied women with ovarian cancer over the course of five years and discovered that 59 per cent of sufferers who felt they had close emotional support from family and friends were still alive five years later, compared with 38 per cent with fewer emotional ties. With age, it becomes harder to keep our friendships alive. We get caught up with climbing the career ladder and cementing relationships with partners. The shift in responsibilities means friendships slide down the priority list, and we often dont give relationships the TLC they need. We need to
H E A LT H Y FRIENDSHIPS
Catch-ups with friends are good for your health fact!
T he average person has 19 0 Facebook friends, yet 32 per cent of us admi t were lonely
remember that busy lives and careers carry on regardless, but friendships that give us meaning and belonging dont wait forever, says Massimo. So its worth making an effort to stop a friendship from fizzling out pick up the phone instead of sending a text and schedule catch-ups in your diary in advance. and were often drawn to people who teach us to live as better people, explains Massimo. Scientists have pinpointed our main psychological needs: someone to listen to our problems, provide emotional support and ease the pressures of everyday life. And theyve identified five friend types were naturally drawn to. Theres a saying that goes, You are as wealthy as the five people you keep closest to you. This represents our social, mental, physical and monetary health. Keeping close and enriching friends allows all these areas to be mirrored and encouraged, developing a long-lasting way of living your life, Massimo explains. Each friend type has unique qualities and traits. Heres our rundown of the five friends you need for a rich and rewarding life
W H AT A R E FRIENDS FOR?
Weve been biologically programmed for physical contact and intimacy since day dot. Our ancestors gathered in groups for support, protection and survival hunting for food, protecting offspring and living in small tribes. As social beings, we naturally still crave this connection. We look at qualities that others have in them that we dont have
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Having a good friend in the office helps you battle through a tough working day. Whether its a desk-mate with whom you share light banter or a colleague who empathises when youve had a row with your boss, someone who shares the same view on the office politics can make your professional life that little bit easier. The workplace relationship is usually an easy relationship that never allows us to feel lonely, Massimo explains. Someone who you can go to lunch with and have a simple yet fulfilling conversation with helps the working week go quicker.
THE WORKPLACE BUDDY
Always ready to listen to you rant for hours on end about your latest dating disaster or stressful work-life woe without passing any judgement, you can rely on this close friend to be there in a crisis day and night. The confidant is an agony aunt type who will help you process difficult situations and give you some real perspective on what youre experiencing, explains Massimo.
THE PERFECT CONFIDANT
We call upon this sympathetic friend for emotional support and encouragement in both good times and bad she knows your strengths and weaknesses and she always listens to you, but never judges. The mother figure is always there in the face of any difficulty in life. They provide comfort and soothing when you need it most, says Massimo. Where would we be without her?
THE MOTHER FIGURE
Dont know your ISAs from your investment saving bonds? Seriously confused by pensions? With a head for maths, this analytically minded pal is the go-to girl for money matters. Shell put together a plan to help you whittle down your credit card bills and maximise your savings. This friend doesnt bring in emotions and has a structured way of living, which is a necessary element for creating balance, says Massimo.
THE FINANCIAL FRIEND
THE KNOW-IT -ALL
With her feet firmly on the ground, the know-it-all is a practically minded person and her reliable advice seems to rub off on you the more time you spend with her. Shes super-sensible, ultra-reliable and unquestionably trustworthy. Go to her with anything and she will always stand right at your side, says Massimo. Shell never leave you to feel isolated or alone in the world.
Busy lives and careers carry on regardless, but friendships t hat give us meaning and belonging don t wai t forever
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Ice magic
Hit the slopes in style with our pick of this seasons best and brightest snow-bunny gear
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92 Make yourself a morning person // 95 Top tips for dodging a cold 98 The truth about Alzheimers // 100 Three ways to protect your peepers
HEALTH
they could be making your Monday mornings more painful. Research from the University of Texas shows that oversleeping on the weekend disrupts your body clock, making it harder to bounce out of bed on time during the week. If youre suffering a sleep debt, try to go to bed earlier instead, and aim for a full eight hours of shut-eye. Find more top tips for a great sleep on page 92.
WAKE UP CALL Love your weekend lie-ins? Sadly,
WORDS: ELLIE MOSS SOURCE: WASHINGTON STATE UNIVERSITY PICTURES: CORBIS, SHUTTERSTOCK.COM
NEWS FLASH
The power of the coconut knows no bounds! Scientists at the Athlone Institute of Technology have found that the oil of this tropical treat fights the bacteria that cling to teeth. Keep your eyes peeled for coconut oil as the next wonder ingredient in your toothpaste.
Good oil
Research has found exposure to high levels of the plastic additive BPA may affect fertility and cause birth defects. Cut your risk by searching out BPA-free bottles and containers
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Did you know?
Bug off
Want to sidestep the dreaded flu this winter? Lloydspharmacy offers a flu vaccination service available to all adults aged 16 and above in around 350 pharmacies throughout the UK. To find your nearest vaccinating pharmacy, visit lloydspharmacy.com/flu
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: SLE E P WE LL
EVER
wondered why some people spring out of bed at the crack of dawn while the rest of us require two shots of espresso before we can string a sentence together? Those early risers spend their average morning pounding the park pavements before hopping into the saddle and cycling eight miles to work. By the time the clock strikes nine theyve been tapping away at their computer for 45 minutes and whizzing through their to-do list at top speed. Smug? Maybe. Impressive? Definitely. Early birds arent just more productive, theyre more positive too, according to research by the University of Toronto. A recent study found morning people are more satisfied with life and their habits make them more emotionally stable, focused and optimistic than their bleary-eyed counterparts.
Your deep sleep plan

1
WAKE UP ON THE RIGHT SIDE OF THE BED WITH EMMAS TOP TIPS
Make sure your bedroom is peaceful and quiet and dont use it for any activity other than sleep and sex. Itll help your body associate sleeping with the bedroom.
RISE AND SHINE
Its even harder to get out of bed now the clocks have gone back. After all, a cosy duvet and the snooze button is much more appealing than braving the cold, dark mornings, isnt it? Apparently not for everyone. Some of us are just naturally better first thing, regardless of the time of year, and it all comes down to your internal body clock, otherwise known as your circadian rhythm. Circadian rhythm is sensitive to light and dark. It roughly follows a 24-hour cycle and is mainly controlled by a group of nerve cells located in the hypothalamus region of the brain, explains naturopath Emma Alessandrini (revital.co.uk). The morning larks among us have a slightly faster built-in biological rhythm than the
night-biased crew. This could be down to genes, as scientists have identified an inherent genetic component which determines whether you are a classic morning or evening type. We become more synchronised to our natural rhythm with age and women have a faster sleep rhythm than males we run six minutes ahead of men, according to the University of Harvard.
Switch off your computer, television and any other gadgets at least an hour before bedtime to lower adrenaline levels and lull your body into a relaxed state.
SKIP THE S NOOZE B UT TON
So how can night owls reset their body clocks and get more out of the morning? Ensuring good sleeping conditions is vital for enhancing both sleep onset and maintenance, and reducing sluggishness, says Emma. Reducing exposure to light instructs the brain to increase levels of the sleep
Light a lavender-scented incense stick or apply some lavender essential oil to your pulse points an hour before bedtime. This is a tried-and-tested remedy for encouraging sleep. It acts on the parasympathetic nervous system dominance, the state in which the body is most primed for rest and digestion.
Try to eat foods that are high in L-tryptophan, which is converted into melatonin in the body. Try almonds, walnuts, cashews, yoghurt and cheese. If you really struggle to drop off, try supplementing with 5-HTP, which is used in the production of melatonin and serotonin. Taking it half an hour before bed can increase melatonin levels, leading to a feeling of tiredness and relaxation.
B E DT I M E B E H AV I O U R
When it comes to rest, quality trumps quantity. The way you feel when the alarm sounds is largely down to the number of sleep cycles your body has been through. There are five stages of sleep which are repeated three to four times a night. The initial stage occurs when you first doze off. Your heart rate and breathing slow and your temperature drops. Stage two sleep lasts around 20 minutes and prepares your body for stages three and four sleep. Stage three and four is usually the deepest sleep and lasts around 30 minutes, explains Emma. Once the body has gone through the first four stages it starts all over again, with a slight variation during stage one, as people enter REM (rapid eye movement) sleep. During REM sleep you experience irregular
MORNING PERSON
Reset your body clock to fight fatigue and feel fabulous
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HOW TOBEA
hormone melatonin, so keep light to a minimum to doze off properly. And having a regular routine is key, so try to wake up at the same time every day (even on weekends), otherwise it can throw your natural rhythm off course. Most importantly, relax at least an hour before bedtime. Have a soak in the tub, meditate or read a book to help you unwind.
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EARLY BIRDS ARENT JUST MORE PRODUCTIVE, THEY ARE OFTEN MORE POSITIVE, TOO
pulse and breathing, Emma says. The amount of REM experienced at the end of each cycle increases throughout the night. Waking occurs as stages three and four shorten and stages one and two become more shallow.
You can also fine-tune your body clock with a few lifestyle changes. Vitamin D is a vital nutrient for controlling circadian rhythm, says Emma. In winter make sure you up your intake with plenty of salmon, sardines, milk and eggs. Minimising stress is vital. The stress hormone cortisol should be highest in the morning to get you going and lowest at night when melatonin takes over. When youre stressed, your adrenal glands pump out cortisol, pushing your cycle out of balance. Licorice, passionflower and lemon balm can help your body handle stress and can be found in teas and essential oils. Staying away from stimulants from the afternoon onwards is key to improving your shut-eye. Avoid coffee and black tea, as well as green tea, guarana, refined sugars and processed carbohydrates after 3pm to relax your nervous system, creating a healthy circadian rhythm, tips Emma. The quality of your sleep environment, the amount of light, noise, cleanliness of your bedding, and even the tidiness of your room can affect your sleep.
ADJ UST YOU R CLOCK
3 WAYS TO SLEEP EASY

Drift into a deep slumber with these top sleep aids
PRIMAVERA ORGANIC LAVENDER PILLOW MIST Spritz this soothing lavender scent over your pillow to lull yourself into a relaxing state as soon as you hit the hay for a peaceful nights rest. 9.95, primaveralife.co.uk LUMIE BODYCLOCK ACTIVE This alarm clock has a dawn simulator built in to ease you into reality naturally. It emits a light which gradually brightens in the morning, helping to lower your bodys production of sleep hormones. 99.95, lumie.com PUKKA NIGHTTIME TEA Sip this relaxing tea before bedtime to help you unwind. The combination of oat flower, lavender and limeflower is designed to help prepare your body for a restful slumber. 2.25, pukkaherbs.com
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HEALTH
Theexpert guidetoa SNIFFLE FREE WINTER

Colds and flu are not compulsory! Dodge the dreaded lurgy with our top tips for fighting illness and boosting your immunity
hearing your colleagues sniffing and sneezing all day long is giving you the heebie jeebies, dont panic! Theres a whole host of practical steps you can take to avoid falling prey to their yucky germs. From expert tips to hot products and cold-crushing foods, weve got everything you need to sack off the sniffles this winter.
IF
Prevention is always better than cure, so its important to make sure your immune system is working at full capacity when winter sets in. Packing your diet with plenty of fresh, organic and in-season vegetables is a great way to make sure youre getting enough
Eat flu-fighting food
INCLUDE NATURAL ANTIBACTERIALS IN YOUR DIET SUCH AS GARLIC, MANUKA HONEY AND GINGER TO HELP WARD OFF BACTERIAL INFECTIONS
nutrients to stimulate immune function when necessary, says naturopathic practitioner Emma Alessandrini. Dark green leafy vegetables, brewers yeast, black strap molasses, berries, nuts and seeds, eggs and beans all contain valuable nutrients that help
to enhance your immune function, such as folate, vitamins C and E, iron and zinc. One of the key vitamins to keep topped up is vitamin A. Its thought to keep mucus membranes (inside your nose, mouth and throat) healthy which helps to stop viruses from entering the body in the first place, explains nutritional therapist Stephanie Ridley (nourishtoflourish.com). Good sources of vitamin A include offal, eggs, fish, chicken and beef as well as fruit and veggies
15 million people
every year in the UK
Colds and u affect
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such as sweet potato, spinach, butternut, mango, red pepper and apricots. Tuck into some targeted flu-fighting foods, too. Including natural antibacterials in your diet such as garlic, manuka honey and ginger throughout the winter can help to ward off bacterial infections, says Emma.
Savvy supplementation throughout the winter months can help ready your body to fend off an attack. While diet should always come first, its worth taking a good vitamin and mineral supplement providing around 100 per cent of the recommended daily amount (RDA) of as many vitamins and minerals as possible, says medical nutritionist Dr Sarah Brewer. And there are a few key vitamins to target: As soon as you feel like youre coming down with an infection start taking zinc and vitamin C, says Emma. They have been found to reduce the severity and length of a cold. Just remember to take your zinc with food, as it can make you feel nauseous if taken on an empty stomach.
Stock up on vitamins
THINK POSITIVELY! STUDIES SHOW THAT A POSITIVE ATTITUDE CAN BOOST IMMUNITY AND REDUCE YOUR RISK OF INFECTIONS
Mother Nature provides a wealth of remedies to protect against and fend off the twin terrors of colds and flu if and when they hit in earnest. The herbal remedy pelargonium sidoides is one of the most effective cold treatments, says Dr Brewer. A review of eight trials confirms it can reduce sore throat, cough, runny and blocked nose. It also helps to relieve acute bronchitis. If youre really suffering with cold and flu symptoms it might be worth making a trip to the herbalist. Any good herbalist will be able to make you an immune-enhancing mixture. Herbs such as astragalus, andrographis, echinacea, oregano, Siberian ginseng and the bee product propolis can all help to ward off an impending cold, says Emma. Having a nice cuppa can help, too. I always keep a good mixture of tea in the cupboard throughout winter which I can sip on when I feel like Im coming down with something, says Emma. A nice mixture is goldenseal, echinacea, elderberry and thyme.
Turn to nature
Echinacea re OW? al prevent a co ly can ld. The largest clin ic into the herb al study al by Cardiff U remedy, ni Common Col versity d Centre, found that it reduced the number and duration of colds
DID YOU KN
Doctor, doctor
Head to your GP if your symptoms Are accompanied by a temperature, green phlegm, coughing up blood, chest pain or difficulty breathing Last more than a week Really worry you or seem to be particularly severe
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TRUST YOUR GUT Your gut plays a key part in your immunity, so its important you take good care of this vital organ. Take probiotic supplements to replenish immune-stimulating bacteria in the bowel its where a significant proportion of the immune system is situated, says Dr Brewer. Work it out
MEDICINE CABINET
Add these products to your arsenal to give your body a fighting chance
3
We wouldnt be Team WF if we didnt suggest a little bit of exercise to keep you fighting fit! Regular exercise can boost your immunity by increasing the activity of immune cells known as natural killer cells, explains Dr Brewer. Dont overdo exercise, however those who overtrain may actually suffer from more viral illnesses due to the stress theyre putting on their bodies. If youve come down with a bug, its time to ease off and put the brakes on your exercise regime. Avoid exercise until you feel well again, says Dr Brewer. In some cases, viral illnesses can cause inflammation of muscles, including the heart, so make sure you rest up.
4 1 2
This is billed as the most powerful non-prescription flu treatment in the UK. It contains AntiViri, which is derived from black elderberries, and has been shown to reduce flu duration by 50 per cent. Stock up for emergencies. 9.99, Boots
SAMBUCOL EXTRA DEFENCE
This prebiotic is designed to support digestive health and boost immunity, working in harmony with your bodys natural defences. We love that it comes in handy chewy pastilles no mess, no yuck factor! 9.99, Boots
BIMUNO IMMUNAID
Its not just about what you put in your body, there are also practical steps you can take to avoid the latest bug. Taking time to chill out, getting enough sleep and avoiding taking on too much can all help. Excess stress can double your chance of developing symptoms when exposed to a common cold virus, says Dr Brewer. And your thoughts can help, too. Think positively! Studies show that having a positive attitude can boost immunity and reduce the risk of infection, Dr Brewer adds. Steer clear of people in the early stages of a cold, when theyre coughing and sneezing. And if youre the one with the lurgy, dont power through do your office a favour and take a sick day! Dr Brewer also recommends avoiding cigarette smoke and smoky places, using antiviral tissues, washing your hands with antibacterial handwash and avoiding touching your face, mouth, nose and eyes.
Take practical steps
HOLLAND & BARRETT LIQUID VITAMIN D
Combat sniffles with a liquid form of vitamin D to boost your immunity in lieu of sunshine. Pop the drops in a glass of water for an easy top-up. 9.49, Holland & Barrett
This natural formula is packed with antibiotic properties, helping your body to combat bacteria, viruses, fungi and other nasty microbes. It comes in effervescent tablets that make it a cinch to take on the go. 8.16, echinacold.co.uk
ECHINACOLD
This natural remedy with bee propolis and antioxidants can help boost your immune system and ward off nasty infections. 11.99, revital.com
UNBEELIEVABLE BEE PREPARED MAX STRENGTH IMMUNE SUPPORT
AS SOON AS YOU FEEL LIKE YOURE COMING DOWN WITH AN INFECTION START TAKING ZINC AND VITAMIN C
WORDS: ELLIE MOSS PICTURES: CORBIS, SHUTTERSTOCK.COM SOURCE: NHS DIRECT
Sniffle-busting menu
Try something warming
Get better, faster with the right food, says Stephanie Ridley
and easy to digest, like a homemade vegetable soup. Tuck into tomatoes, citrus, bell peppers and kiwi fruit (preferably raw) to get plenty of valuable vitamin C. Chop garlic and use it in everything. Garlics antiviral component allicin becomes active when chopped. Cook with coconut oil. It has antiviral properties and it tastes delicious! Avoid sugar, as its been shown to suppress immunity.
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: SPECIAL RE PORT
Thetruth about Alzheimers

hen it comes to life-threatening diseases we tend to be familiar with the likes of cancer and heart disease. What fewer people have heard of is type 3 diabetes. No, that wasnt a typo. Its not yet a medically recognised term, but there is a wealth of new evidence linking an impaired response to insulin in the brain with the onset of Alzheimers disease a condition some experts have dubbed type 3 diabetes.
Could boosting the brains response to insulin point the way towards a future without dementia? Lowri Turner investigates
I IF INS SULIN RESISTANCE IS A FACT TOR IN ALZHEIMERS, IT MEANS WE HAVE ANOTHER WEAPON IN OUR ARSENAL TO HELP PREVENT IT
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a hormone which acts as a key to Types 1 and 2 diabetes affect unlock cells so glucose can move receptors in the pancreas from the bloodstream to provide which control blood sugar, but energy. Without insulin, the body scientists have discovered that cant access the energy from receptors in the brain that carbs. Scientists still dont fully become resistant to the hormone insulin may be to blame understand why this happens. Type 1 diabetes can run in for the onset of Alzheimers families or can be triggered disease. Research published by a virus or other infection. in the Journal of Alzheimers Type 2 diabetes, on the Disease showed that other hand, is often levels of insulin in related to lifestyle, the brain are ARE YOU AT RISK? but has other significantly low To nd out if associated risk in patients with youre at risk of factors such as early onset developing type ageing, family Alzheimers and 2 diabetes, visit history and the levels drop diabetes.org.uk/ ethnicity. There is as the disease riskscore a big connection to progresses. And obesity. If a person is thats not all. Its also overweight they may thought that later in life, develop insulin resistance as the people with types 1 and 2 body becomes less effective at diabetes are at an increased processing glucose for energy. risk of dementia. According to With type 2 diabetes, the a 2008 study published in pancreas produces insulin, but Neurobiology of Ageing, people either the cells cant respond with diabetes have a 30 to 65 per to it or not enough is produced, cent higher risk of developing so more and more insulin is Alzheimers disease. released with little or no effect. If youre wondering why you The glucose levels in the blood need to worry about an illness build up and if the condition you may or may not develop in isnt diagnosed early then other 40 years time, listen up. There dangerous health problems can are two reasons to take notice. develop, such as heart attack, Firstly, the discovery of a stroke, kidney failure, blindness possible link between diabetes and lower limb damage leading and age-related dementia to amputations. means scientists could develop an effective treatment that could benefit our generation. Secondly, Triple threat The insulin connection in if insulin resistance is a factor in Alzheimers differs from types Alzheimers it means we have 1 and 2 in that its related to the another weapon in our arsenal to insulin levels in the brain, not help prevent it. While its known the pancreas. Until recently, that lifestyle factors such as scientists were not fully aware of exercise and maintaining healthy the significance of the role insulin blood pressure can help reduce plays in brain health, but in 2005, the risk of dementia, theres now researchers at Brown University a tantalising possibility that Medical School, who autopsied protecting the brains response the brains of 45 Alzheimers to insulin could go a long way to patients, discovered some warding off the condition, too. significant abnormalities in insulin and insulin-receptor Type casting function. Since then there have So what exactly is the insulin been numerous trials which have connection thats being dubbed reinforced the link between type 3 diabetes and how does it insulin resistance and dementia. differ from types 1 and 2? Type 1 This research could help to pave diabetes occurs when the bodys the way for new drugs to treat, immune system attacks and and hopefully prevent, the onset destroys cells in the pancreas of the debilitating condition. that produce insulin. Insulin is
Most organs in the body can utilise a variety of materials to create energy fat or protein, for example. But the brain runs solely on glucose and it relies on insulin to manage the energy-making process. If theres a lack of this hormone (because the brain becomes resistant to it) brain cells deteriorate and insulin receptors decline too, speeding up the deterioration particularly in areas relating to memory and personality. The researchers at Brown University Medical School found insulin receptors were reduced by nearly 80 per cent in the Alzheimers patients compared with levels in a normal brain. Its a complex area that scientists are still working to fully understand, but what they do know for sure is that insulin is vital for new cell growth in the brain. So what can you do to protect your brain today? The answer lies in the considerably increased risk of Alzheimers for people with types 1 and 2 diabetes. Given the strong link between insulin resistance and dementia, it stands to reason that if you keep your body healthy and avoid type 2 diabetes, youll be doing your brain a favour, too.
Grey area
These expert tips will help you avoid type 2 diabetes and keep your body and brain healthy into old age
WATCH YOUR WEIGHT
Keep your weight within a normal range. Obesity is a risk factor for insulin resistance.
WAYS TO SAFEGUARD YOUR BRAIN
EXERCISE REGULARLY
Exercise keeps your weight down and has been shown to increase your insulin sensitivity, especially if you schedule your sessions after meals. Brisk walk after dinner, anyone?
CREDIT: XXXXXXXXXXXXXXXX ADDITIONAL REPORTING BY LOUISE PYNE PICTURES: CORBIS IMAGES
STICK TO A LOW-GI DIET

Do this by reducing the overall carbohydrate content of your meals, particularly processed carbs such as white bread, pasta and rice, sweets, biscuits, cakes and alcohol. Instead, eat more lean protein, beans and veg to help balance blood sugar and reduce over-production of insulin.
REDUCE SATURATED FATS

Saturated fats found in red meat, full-fat dairy and processed meats such as sausages, bacon and salami can stiffen your cell walls, resulting in decreased insulin sensitivity.
EAT MORE HEALTHY FATS

Omega-3 and 6 fats, which are found in nuts, seeds and oily fish such as salmon, trout, mackerel and sardines, are great for your grey matter.
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: IN FOCUS
Save your sight

G
1
3 WAYS TO
SIGHT 3 SAVERS
Shelf fix Eye drops
Suffering dry, tired or itchy eyes? Give them a boost with these moisturising drops. Theyre also contact-lens friendly and offer long-lasting relief. Boots Pharmaceuticals Dry Eyes Eye Drops, 3.49, boots.com
Preserve Preser rve your your peepers pee epers with w these eye-friendly tips and tricks
ood eyesight is something many take for granted, but vision is one of the most important senses. Close your eyes and you quickly realise how your perception of the world changes. As we get older, eyesight tends to deteriorate. Why? One of the most common causes is age-related macular degeneration, which affects the retina. Its a progressive condition which results in vision impairment. Fortunately there are plenty of eye-preserving measures you can take, from vision-enhancing foods to simple exercises and regular check-ups.
Antioxidants
You can look after your eyes from the inside out, too! This powerful supplement combines bilberry, carrot, antioxidants lutein and zeaxanthin plus vitamins C and E and zinc to help protect your eyes. Power Health Eyebright Capsules, 10.99, powerhealth.co.uk
Nutrition fix An antioxidant-rich diet could prevent eye damage

The lowdown: Eye damage occurs as a result of exposure to toxins such as cigarette smoke, damage from sunlight, high blood sugar or high blood pressure. A diet thats rich in Amanda Hamilton is a TV presenter, antioxidants, particularly lutein nutritionist and and zeaxanthin (and possibly expert in health and wellbeing also anthocyanins), can help prevent some damage to the eyes, but a healthy overall lifestyle is also important. Some studies also highlight omega-3s role in preserving macular health. Eye helpers: Lutein and zeaxanthin are found in eggs, corn and dark leafy green veggies such as spinach the perfect ingredients for an omelette! Anthocyanins are found in berries, so sprinkle strawberries or blueberries over your morning porridge, along with omega-3-rich linseeds. Vitamin A also helps to preserve eye health and its found in abundance in orange fruit and veg such as carrots, sweet potatoes, apricots and mangos. Up to 10mg per day of lutein and zeaxanthin appears to be safe in supplement form. If you dont eat fish, its also worth adding a daily 1g omega-3 supplement. amandahamilton.co.uk
Science fix Its essential to protect your eyes now and in the future
The lowdown: If you want to have the best vision possible throughout your life its essential to protect your eyes both now and in the future. With todays lifestyles revolving more around Anna Turvey works as the computers and hand-held superintendent gadgets, there is an increased optometrist for Tesco Opticians risk of eye strain. You can help to avoid this by ensuring your working environment is properly set up and by taking regular breaks away from your screen. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. Eye helpers: Have your eyes checked regularly by an optician. This can enable them to detect eye conditions and other health problems quickly. It may sound obvious, but youd be surprised how many people go for years without getting their sight checked. Its also important to protect your eyes from UV rays with good-quality sunglasses, as some conditions have been linked to UV exposure, such as cataract and macular degeneration. Look out for glasses carrying the CE mark and British Standard BS EN 1836:1997 to ensure your sunnies offer a safe level of protection. tescooptions.com
Omega-3
This highquality, highstrength fish oil contains more than 60 per cent omega-3 fatty acids as well as vitamin E to help maintain your vision. The capsules have an orange-flavoured coating to mask odours. Vitabiotics Ultra Omega-3 High Potency Fish Oil, 10.15, vitabiotics.com
FIND MORE EXPERT HEALTH ADVICE AT WOMENSFITNESS.CO.UK/HEALTH-AND-WELLBEING
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WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK.COM
Vitamin A helps to preserve eye health and its abundant in orange fruit and veg such as carrots, apricots, mangos and sweet potatoes
P R O M O T I O N
GET BETTER, FASTER

Feel rundown this winter? Boost your vitality with these handy bug-beating products
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Berry Green SuperFood is a premium blend of superfoods that provides amazing energy and immune-boosting benefits. With antioxidant-rich goji and aai berries, its both delicious and nutritious. Blend into juice or a smoothie for a powerful hit. 29.99 for 30 servings, amazinggrassuk.com
1 AMAZING GREENS
Alkalive is a potent blend of supergreens, designed to boost your immune system, enhance your energy levels and help to restore your bodys natural alkaline balance. Its packed with chlorophyll-rich wheatgrass powder, barley grass, alfalfa, chlorella and spirulina. 35 for 500g, alkalive.co.uk
2 TIM E TO ALK ALIS E
Sufficient levels of vitamin D are essential for a healthy immune system. DLux1000 is a convenient daily oral spray that delivers this vital vitamin straight into your bloodstream its 100% natural, and with a great taste! Available from Holland & Barrett and independent health stores. 6.95 for 100 sprays, betteryou.uk.com
CREDIT: XXXXXXXXXXXXXXXX PICTURE: JULIAN VELASQUEZ
3 D L U X V I TA M I N S
4 IMMUNE SUPPORT 5 LIVING NUTRIENTS

Now that winters arrived, its time to look after your immune system. Vitabiotics Immunace Extra Protection contains 28 micronutrients, including vitamins A, C and E, plus vitamin D3, which contributes to the normal function of the immune system. Immunace Extra Protection, 10.15, from Boots and vitabiotics.com
Give your body the vitamins and minerals it needs and strengthen your immune system too. With important health-giving compounds, Terranova Living Multinutrient is made from a holistic, synergistic blend of ethically sourced ingredients. 14.50 for 50 capsules, Kinetic Natural Products, 08450 725 825
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STYLE NOTES
104 Treatments tried and tested // 105 Beat acne with yoghurt // 108 Transform your smile
BEAUTY
Banish chapped lips and add a pretty slick of sheer colour with Animals cute Sorbet Snowballs Lip Balm Trio. 3, boots.com
Sweet lips
Soap & Glorys Bubble Time contains their signature Rich & Foamous Su per Creamy Body Wash, Smoo thie Star Deep Moisture Bo dy Milk and a retro alarm clock so you can sche dule in bath-time fun. Love it! 18, boots.c om
Lovely bubbly
WORDS: LOUISE PYNE PICTURE: CORBIS
Target your skins trouble spots with the help of Apostle Skin-Brightening & Tone-Correcting Serum from New Zealand brand Antipodes. The organic blend uses Waiwera mineral water to quench thirsty cheeks as well as extracts from kiwi fruit, black fern and reishi mushroom to exfoliate, reduce pigmentation and restore your glow. 41.99, antipodesuk.com
Fresh face
PRETTINESS ON A PLATE
Cramming your plate with nutritious food could be the answer to your beauty bugbears, according to new research. A survey by juice experts Tropicana found 70% of us believe a good diet acts as a remedy for stubborn beauty ailments and 75% would ditch over-the-counter buys in favour of a healthy diet if money was tight. We love berries, oily fish and nuts for gorgeous, glowing skin.
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: PAMPE R PICKS
WHAT: Just Be Lomi Lomi massage, 65 for 60 minutes WHERE: Armathwaite Hall, armathwaite-hall.com THE LOWDOWN: This traditional Hawaiian-style massage is designed to feel like a loving hug. The treatment focuses on harmonising mind and body, so I began by selecting an inspiring affirmation to focus on during the massage. I also chose an oil blend to suit my needs I went for a detoxifying eucalyptus scent before my therapist began the soothing, light massage. The Hawaiian technique uses flowing, wave-like strokes rather than deep tissue pummelling, lulling me into a serene state. THE VERDICT: I loved the rippling Hawaiian technique and left feeling completely blissed out. Penny Carroll
THE RELAXING 1M ASSAG E
REJUVENATING 2 THE SKIN PEEL

WHAT: Obagi Blue Radiance Peel, 120 per session or 324 for three sessions WHERE: Destination Skin, Westfield Shepherds Bush, destinationskin.com THE LOWDOWN: This peel ticks every box, exfoliating, tightening and rejuvenating the skin with just one treatment, and promising more noticeable effects with additional sessions. The unique blend of acids and patented Blue Base from Obagi work on the upper layers, sloughing away dullness and improving acne and pigmentation. THE VERDICT: My skin felt like it had been deep cleansed and looked a lot brighter. Annie Khouv
THE HAWAIIANSTYLE MASSAGE IS DESIGNED TO FEEL LIKE A LOVING HUG
3 OFTHEBEST
Head to Armathwaite Hall in the Lake District for a serious pampering session
HE FLEXIBILITY 3T BOOSTER
WHAT: Thai massage, 90 for 60 minutes WHERE: Antara Spa, The Chelsea Club, thechelseaclub.com/antara-spa THE LOWDOWN: Often you can barely tell the difference between massages but theres no mistaking the Thai massage at Antara Spa. I was supplied with authentic Thai clothing before the treatment was performed, fully-clothed, on the floor. The masseuse used his own body to stretch me from head to toe. My joints were also relaxed using mobilisation techniques and I was given breathing exercises to release tension. THE VERDICT: I noticed real improvements in my flexibility and my head felt clearer. Amanda Khouv
TREA TMENTS
We cherry-pick the hair, face and body treats designed to make life that little bit sweeter
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BEAUTY
The secret to great skin? Its in your fridge! Use yoghurt to banish spots
WHY YOURSKIN LOVES

Beat breakouts with a simple zit-busting beauty solution, says Louise Pyne
yoghurt
ITS
embarrassing enough battling breakouts as a teenager, but its even more mortifying suffering severe spots as an adult after all, surely by the time youve got your life on track your skin should be ready to follow suit! No doubt we dont need to tell you that pimples are not just a teenage woe: the average age of women being treated for
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: SKIN SOLUTIONS
acne is 26.5 years old, according to the British Association of Dermatologists. From concealers and foundations to powders and primers, the list of products designed to cover up and camouflage imperfections is endless. And while layering your face in make-up can be an instant lifesaver when a sudden eruption strikes, it simply masks rather than addresses the underlying cause of your complexion woes. Painful and embarrassing, acne can be caused by everything from poor diet, prescription medications and hormonal fluctuations to genes and too much stress. These triggers cause a build-up of oil and bacteria in the skin follicle pores, which results in inflammation and those tell-tale red or pus-filled spots. Spots tend to be caused by toxins, such as those in the environment, explains Shona Wilkinson, head nutritionist at The Nutri Centre (nutricentre. com). The condition is also triggered by overactive hormones and, largely, by imbalances in the gut.
TAKING PROBIOTICS SUPPORTS YOUR GUT AND IMPROVES SKIN

Its strange to think that your intestinal health might affect your outward appearance, but gut health plays a crucial role in determining acne-onset. Think of your gut as the engine of your body. When this motor becomes sluggish, the rest of the bodys systems are placed under a lot of strain. Seventy per cent of immunity is established in the gut, and when your defence system is compromised youre more likely to develop skin symptoms such as acne. Over the past few years, scientists who have been exploring this gut-skin connection have discovered that improving the balance of bacteria in the gastrointestinal tract can help to clear up a spot-prone complexion. Taking probiotics is a key
BEAUT Y BUGS
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26.5
way to support your gut and improve skin health, says Shona. Probiotics microorganisms that help maintain and restore friendly bacteria in the gut are naturally present in the digestive tract but can diminish through frequent medication use, recurrent illness and stress hence why many of us suffer breakouts when were under pressure. These tiny skin saviours are found in live natural yoghurt and fermented foods such as miso soup and sauerkraut. You also need prebiotics (special fibres that reinforce the effects of probiotics), which are found in veggies including garlic, onion, asparagus and leeks.
THE AVERAGE AGE OF WOMEN BEING TREATED FOR ACNE IS
END ACNE
Stop spots in their tracks with these good bacteria buys
In addition to dietary measures, theres a growing body of evidence showing that topical application of good bacteria can be a powerful weapon in the war against spots. Research published in the Handbook of Diet, Nutrition and the Skin earlier this year backed up the theory that slathering the skin in scientific concoctions helps boost the bodys micro-environment. And the beauty industry is getting in on the act with a host of skincare brands infusing their formulations with probiotic and prebiotics to help you zap zits for good.
F R I E N D LY BACTERIA
MEDIK8 HYDR8 BETA MATTIFYING HYDRATOR PREBIOTIC TECHNOLOGY This hydrating moisturiser contains prebiotic cinnamon extract to stimulate the skins natural microflora, keeping your complexion clear and regulating sebum production. Its a saviour for problem skin. 34, skinbrands.co.uk
CLINIQUE REDNESS SOLUTIONS MAKEUP SPF 15 This oil-free foundation is packed with friendly bacteria to strengthen the skins natural defences and reduce redness in a flash. Great for rosy complexions! 23, clinique.co.uk
TOP TIP I like OptiBac Probiotics For Daily Wellbeing. Its an affordable daily probiotic supplement with prebiotics, and no nasty additives, advises Shona.
10.20, nutricentre.com
NUDE ADVANCED CELLULAR RENEWAL SERUM Beat breakouts and wrinkles in one with this all-natural probiotic serum, which contains a high concentration of good bacteria to turbocharge the skins immune system. 68, beautybay.com
D I Y Z I T- B U S T E R
Soothe your skin and banish pimples with this simple face mask. Oats are fabulous at combating signs of redness, while manuka honey has plenty of anti-inflammatory and antibacterial properties. Add in some live probiotic yoghurt for a hefty dose of that awesome skin-soothing bacteria. 2tbsp ground oats 1tbsp manuka honey 2tbsp live probiotic yoghurt Combine all the ingredients into a paste (adding more as required), and apply to the skin. Leave for 10 minutes then rinse with warm water.
FEED YOUR FACE
LOCCITANE SHEA BUTTER ULTRA GENTLE MOISTURISER Soothe spotty skin with this gentle moisturiser. The special formula combines liquorice, shea butter and prebiotic sugars derived from wheat and beetroot to protect against pesky environmental nasties. 25, escentual.com
MURAD SKIN PERFECTING PRIMER BLEMISH AND SHINE CONTROL Swap pore-clogging foundations for this multitasking probioticbased primer, which contains salicylic acid to reduce blemishes and banish dull, dry skin. 29, murad.co.uk
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: SMILE CLINIC
Did you know? A great smile ranks as the second most important factor in attraction, after personality!
REV AMP YOURSMILE

Want your grin to make a bigger impact? From brighter teeth to healthier gums, weve got top tips for a smile thats guaranteed to light up the room
DID
you know a staggering 40 per cent of women dont feel confident about the look of their teeth and feel self-conscious when they smile? If that sounds familiar, its time to take your hand away from your mouth. With these clever products and expert tips, you can ensure your beam is always megawatt.
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For a powerful high-tech clean For super-straight Fo teeth te
INVISALIGN BRACES INV
From Fro 1,995, invisalign.co.uk
WASH AND GO!
PHILIPS SONICARE DIAMONDCLEAN 250, amazon.co.uk The Rolls Royce of electric toothbrushes, the DiamondClean uses sonic technology for a powerful, dynamic action thats gentler than a manual or oscillating brush, but will leave your mouth cleaner than both. Its proven to remove up to 100 per cent of plaque, improve gum health in two weeks and whiten teeth in one week. Its not cheap, but neither are fillings!
Theres more to straight teeth than looking The good. It can correct your bite, reducing wear goo and ageing, explains dentist Graham Tinkler. Luckily, train tracks Luc are a thing of the past. pas Invisalign is the virtually invisible way to straighten teeth, says Graham. tee Its more comfortable as there the are no metal brackets or wires. bra
ORALDIET 6.45, revital.co.uk According to a National Smile Week survey, one in three people wouldnt tell their friend they had bad breath! So grab a packet of Oraldiet lozenges to suck on after brushing or eating just in case. Rich in vitamins and probiotics that fight bad-breath bacteria, they help to restore the mouths balanced flora.
For better breath on the go
For fresh breath
WORDS: GABRIELLE NATHAN SOURCES: BRITISH DENTAL HEALTH FOUNDATION, INVISALIGN SURVEY CARRIED OUT BY HILL & KNOWLTON STRATEGIES PICTURE: SHUTTERSTOCK
MII SHIMMERING LIP SHEEN IN SWEET 14.95, gerrardinternational.com This long-lasting shimmering lip-gloss delivers a perfectly slick finish without stickiness. Holographic particles give a 3D effect, making your lips appear fuller, and the active ingredients help keep lips moisturised, nourished and soft. Miis make-up artist Laura Kay recommends Sweet, shade 03 for an extra smile boost. This shade is the perfect blue-based pink that will enhance your teeths natural whiteness, she says.
For pretty lips
MEDIK8 PRETOX POUT 30, skinbrands.co.uk As we age, lip volume depletes and skin thins, leading to dryness or fine lines, says Hannah Orchard, owner of The Orchard Rooms (theorchardrooms.com). But sunscreen, exfoliation and serums can prevent early onset. Hannah suggests applying Medik8 Pretox Pout to boost volume.
For a plumper pout
White Glo Whitening and Antibacterial Mouthwash 3.99, Boots This mouthwash works twice as hard by freshening breath and whitening teeth. Sloshing some of the minty liquid around your mouth after or between brushes will help remove the bacteria responsible for smelly breath and eradicate the protein and biofilm that cause discolouration and yellowing of your teeth.
Bye Mouth Ulcer! 7.95, victoriahealth.com If a painful mouth ulcer is the only thing standing between you and a winning smile, zap it with this pain-free, fast-acting gel. Rather than numbing the area, the gel builds a water-resistant film over it that acts as a shield, promoting healing and letting you eat and drink comfortably.
For zapping ulcers
BEVERLY HILLS FORMULA PERFECT WHITE TOOTHPASTE 3.99, superdrug.com If youre after Hollywood-worthy teeth, switching up your toothpaste could be the answer. This gentle yet powerful toothpaste is designed to diminish stains caused by coffee, tea and red wine without wearing down enamel, thanks to the non-abrasive ingredients. It also cleans and protects against tartar build-up to keep your teeth bright and white for longer.
For pearly teeth
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NUTRITION
113 Check your food IQ // 116 The new diet changing the rules 119 Sweet potato in the spotlight // 121 The gourmet way to slim down
soothe your worries after a bad day, but if youre drinking it for heart health, youre actually better off with the PG version. New research from the Hospital Clinic of Barcelona shows that non-alcoholic wine contains the same amount of antioxidants as a regular glass of vino but is more effective at lowering blood pressure than the real deal.
SOFT APPROACH A glass of red wine might
FOOD NEWS
Want to stay sharp at work? Swap your mug of builders brew for a cup of green tea. This healthy alternative contains an organic compound called EGCG which can improve memory, say scientists at the Third Military Medical University in China.
Brainy bevvy
WORDS: LOUISE PYNE PICTURES: CORBIS, SHUTTERSTOCK.COM
Luxury supermarket ready meals often contain twice as much fat and salt as budget lines, according to new research from the . University of Glasgow The real lesson? Make your own!
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Did you know?
Bacon is the second biggest source of salt in our diets after bread! Two rashers can contain more than half your daily allowance, according to the Consensus Action on Salt and Health. Researchers say for every gram reduction in consumption we can prevent a huge 12,000 cases of heart disease. Try poached eggs, grilled tomatoes and mushrooms for brekkie instead.
Find a salternative
Love Yourself
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5 reasons why every home should have a high quality juicer
Complete Nutrition -
Fresh home-made fruit and vegetable juice is a living food, brimming with vitamins, enzymes and minerals that are often missing from packaged, pasteurised juice products.
Natural Vitality - People who juice regularly
with their own juicer report that they experience higher energy levels, suffer fewer illnesses and find it easier to maintain optimum body weight.
Healthy Digestion - Freshly made vegetable and fruit juices have a soothing and healing effect on the digestive system, promote the elimination of toxins and help to fast-track essential nutrients into the bloodstream. Vibrant Health - If youre still not juicing at home and want to experience the fantastic health benefits it has to offer, check out the range of specialist household juicers on offer at www.ukjuicers.com - chosen by the juicing experts for optimum nutrient extraction
Great Skin - Juicing promotes vibrant health at a cellular

level, helping with the metabolism of every organ in your body, including the biggest one - your skin!
UK Juicers is offering Health & Fitness readers 10% OFF ALL Fruit & Vegetable Juicers
Use voucher code HF02 when you place your order online
www.ukjuicers.com
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NUTRITION
Whatsyour dietIQ? E
How much do you really know about the food on your plate? Louise Pyne puts your nutritional know-how to the test
ating is one of lifes greatest pleasures, but these days were bombarded with ever-conflicting information about the food we eat. Women spend on average up to 44 minutes per day debating their dietary choices, which adds up to two years over a lifetime! So we do pay attention, but do we make the right choices? Making smart food choices can transform you into a happy and healthy person. It can keep your mind sharp, your mood stable and minimise the risk of illness. But how much do you really know about the pros and cons of the ingredients on your plate? Test your nutritional know-how with our diet quiz.
?
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: FOOD SMARTS
TEST YOUR NUTRITIONAL KNOWLEDGE

Take our quick nutrition quiz then read on to see how you scored
The answers
Eating organic transforms the nutritional properties contained in everyday fare from average to amazing, with research indicating that organic food is usually fresher and often contains more antioxidants than conventional produce. Antioxidants help neutralise harmful chemicals that damage tissues and may contribute to the development of chronic disease such as heart disease, says nutritionist Maria Zaretti (revital. co.uk). But there is a downside. Switching your supermarket shop to organic-only comes with a hefty price tag, so if you cant afford to go all-out organic you need to pick and choose wisely. The Environmental Working Group, a certified non-profit health organisation, provides a list of the foods that should always be purchased in their organic form. And top of its 2012 list? The humble apple. Tests found that apples tend to contain the most pesticide residue of all fruits and vegetables. Choosing organic apples means you can eat apples with their skins while avoiding any problems related to pesticide residues, adds Maria.
1: The best fruit to buy organic is apples
If you cant afford to buy organic apples, peel the skin to minimise nasties
STAR TIP
WHICH OF THESE FRUITS IS BEST TO BUY ORGANIC?
A Apples B Pineapple C Bananas D Mangos
WHATS THE BEST DIET FOR OPTIMUM HEALTH?
A Low fat B Low carb C Low GL D Sugar free
WHICH OIL IS NOT SUITABLE FOR COOKING?
A Avocado oil B Coconut oil C Butter D Olive oil
4 5
WHAT IS THE ORAC SCALE?
A A measure of correct portion sizes B A new Hollywood diet craze
C A hierarchy of food in order of antioxidant content D A high-tech set of bathroom scales that measures overall body composition
TO IMPROVE SKIN HEALTH, CONSUME MORE
A Carrots B Milk C Wholewheat crackers D Prawns
WHICH OF THE FOLLOWING FOODS HAS BEEN SHOWN TO HELP LOWER CHOLESTEROL?
A Cumin B Parsley C Garlic D Chilli
WHICH OF THESE IS CONSIDERED THE BEST SUGAR SUBSTITUTE?

A Agave syrup B Xylitol C Molasses D Honey
OUT OF THE TREATS BELOW, WHICH IS THE BEST FOR YOU?

A Red wine
B Dark chocolate C Coffee D Cheese
Low-GL diets are considered the best for their overall nutritional value. GL stands for glycaemic load and is based on the effect carbohydrate content in food has on STAR TIP blood glucose levels. Combining The GL looks at both complex carbs with the quality of the protein, such as houmous on sugar how fast it oatcakes, lowers releases and the a foods GL quantity. Some foods even further release glucose into the Make like Bugs Bunny and munch carrots body faster than others, for glowing skin causing blood sugar spikes that can lead to weight gain. GL eating helps balance blood sugar so that you lose weight and keep it off, says Maria. What about the other diets? Most low-fat foods replace fat with sugar, while many sugar-free sweeteners are packed with chemicals that are difficult to metabolise. Eating low-carb food is also a common diet trap. While eliminating carbohydrates natural composition changes. Extra virgin olive oil for may help you lose weight in the short term, example, probably one of the most popular cooking its often not sustainable in the long run. oils, is actually one of the most unstable oils and is Banning food groups such as carbohydrates best used for drizzling over healthy salads. completely from your diet means you may Raw, virgin coconut oil is the king of all oils. With miss out on vital nutrients. its high smoke point, it can be used for frying and baking at high temperatures and contains a wealth of health-promoting properties. The saturated fatty Good oils are an important part of any healthy acids in coconut oil give it a higher smoke point than diet, providing the body with essential fats many other oils which dont have the same fatty to keep our cells healthy. But not all oils are acid profile, says Maria. Butter is a good option and created equal. Different oils have different avocado oil (high in heart-friendly monounsaturated smoke points the temperature at which their fats) can also be heated to a high temperature.
2: Low-GL diets rule
VIRGIN COCONUT OIL, WITH ITS IMPRESSIVELY HIGH SMOKE POINT, IS THE KING OF ALL OILS
3: Dont cook with olive oil
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5: Fight wrinkles with carrots
STAR TIP
found in most plants, including many fruits and vegetables notably raspberries, strawberries, plums and mushrooms, explains Maria. It has fewer calories than regular sugar (about two calories per gram on average) and this makes it a good choice of low-calorie sweetener. Its also absorbed much more slowly than sugar. The second best natural sweetener is a good-quality honey, such as manuka honey. It contains antiviral and antibacterial properties, but use it in moderation as it can cause fluctuations in blood glucose levels.
Eating the right foods can take years off your looks and keep your skin glowing. Beta-carotene, an antioxidant thats converted from vitamin A, is one of the best nutrients for skin. Its found in bright orange foods such as carrots and plays a role in keeping skin tissue healthy and protecting against harmful UV damage from the suns rays. A 2010 study published in the Journal Evolution and Human Behaviour also reported that eating yellow and orange-coloured fruit, and vegetables rich in carotenes, helps give the skin a healthy glow that is rated as more attractive than suntanned skin, says Maria. Result!
Munch on some crunchy carrot sticks with guacamole for a skin-boosting snack between meals. Youll get a good dose of vitamin A as well as complexion-enhancing monounsaturated fat from the avocado
EATING DARK CHOCOLATE EVERY DAY COULD LOWER BLOOD PRESSURE

What about agave syrup? Its often lauded as a STAR TIP Use Xylitol healthy sugar substitute, for baking but recent studies have rather than indicated that agave sugar is high in fructose and places a heavy load on the liver. And worst of all? Artificial sweeteners. These are often packed with chemicals and there is conflicting evidence about their safety, so its best to avoid them altogether, if you can.
Make like Bugs Bunny and munch carrots for glowing skin
Chilli, cumin and parsley all contain important nutrients for general good health, but garlic is a superhero when it comes to fighting cholesterol and has been used as a medicinal weapon against heart disease for hundreds of years. The pungent bulb contains a sulphur compound called STAR TIP allicin, which To make the most helps to lower of garlic, mince or LDL cholesterol chop the cloves and (the bad type) leave to stand for a and improve few minutes before cooking to release blood flow to its heart-friendly essential organs. compounds It seems that garlic helps keep our arteries elastic and this helps maintain a healthy blood flow, explains Maria. Taking garlic orally seems to lessen age-related decreases in aortic elasticity, and high-dose garlic (900mg per day over four years) appears to slow the development of hardening of the arteries. Try adding crushed garlic to your soups and chillis.
6: Garlic can lower cholesterol
4: The ORAC scale measures antioxidants
All fruit and veg are good for you, but some are considered superfoods for their high antioxidants compounds that fight disease and keep you looking young. The ORAC scale (oxygen radical absorbance capacity), devised by the National Institutes of Health, measures antioxidant STAR TIP concentrations. A Include as many higher ORAC value colours as possible implies stronger in your diet. As a antioxidant general rule, the capacities, says deeper the colour of fruit and veg, the Maria. High on more antioxidants the list are berries, they contain citrus fruit, green tea and spices.
7: Xylitol is the new sugar
When it comes to sugar, there are goodies and baddies, but xylitol is considered one of the best substitutes for regular sugar. Its a naturally occurring sugarfree sweetener which looks and tastes like ordinary sugar, minus the calories. Unlike regular sugar, xylitol doesnt require the hormone insulin in order to be metabolised, so it doesnt result in blood sugar spikes. Xylitol is naturally
Dark chocolate, with a minimum of 70 per cent pure cocoa solids, helps to keep your heart and brain healthy. Its packed with antioxidants, vitamins and minerals including magnesium, potassium and iron, and also helps to regulate your blood sugar levels when eaten in moderation. Studies show that eating 6.3g of dark chocolate a day, providing 30mg of cocoa polyphenols, could lower blood pressure, says Maria. Cocoa flavonols in dark chocolate have beneficial cardiovascular effects, in part due to their antioxidant and magnesium properties. Red wine contains resveratrol, which can help keep your heart healthy, but a new Spanish study found the alcohol negates the antioxidant benefits. Coffee has also been shown to have cancer-preventative powers, but too much can mess with blood sugar. Cheese is a source of calcium, but it can have inflammatory effects STAR TIP and inflammation For an extra hit has been linked of antioxidants to many illnesses, opt for raw from Alzheimers dark chocolate to cancer. So, choc varieties is your best bet!
8: Dark chocolate makes for a healthy treat
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: HOT TOPIC
Thediet changing alltherules

The latest eating trend promises improved health, a hot body and a longer life if youre prepared to go without. Amanda Khouv investigates intermittent fasting
asting is the latest nutrition buzzword, but if youre anything like us and you love eating, then youll need a damn good reason to go for any length of time without food. Well, how does a longer life sound? What about reduced cancer risk? If that doesnt do it for you, well throw in improved body composition and better blood cholesterol, too all without calorie restriction. Sounds like a mighty big promise, right? We wanted to know more, so we enlisted intermittent fasting (IF) expert and nutritionist Martin MacDonald to explain how going without can actually do your body good.
Flipping the grazing theory on its head, intermittent fasting involves fasting for either a day at a time or allocating a set window in the day when you eat all your meals, such as 1pm to 9pm. Eating in this way is thought to aid weight loss and boost overall health and it removes the need for calorie control. There are also several types of fasting, so you can choose one that suits your lifestyle.
What is it?
Call time on your eating habits for a better body
A longer life is a huge promise and, after having been told to keep your metabolism firing on five to six small meals a day, we wouldnt be surprised if you were a little sceptical about the benefits of going without. So how does IF work to help you live longer and slim down? One human study published in the American Journal of Clinical Nutrition found that after intermittent fasting, people
Why do it?
didnt eat as much as they normally would, creating a calorie deficit that helped them lose weight. Perhaps one of the overriding factors as to why IF is so successful is that it improves adherence to a good eating plan, explains Martin. Were no longer scared of slowing our metabolism by skipping meals if there are no ideal food choices around. This is great news if trying to eat little and often has left you feeling unsatisfied and inconvenienced. On IF, the meals are larger,
ON INTERMITTENT FASTING THE MEALS ARE LARGER, SATISFYING AND YOU CAN HAVE HEALTHY CARBFILLED DINNERS AND STILL LOSE FAT
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satisfying and you can have healthy, carbfilled dinners and still lose fat, Martin adds. IF has positive effects on growth hormone levels and insulin sensitivity, too which is good news for your health. During extended fasting periods, growth hormone (a hormone that is key to building lean muscle tissue and burning fat) increases. Exercising in a fasted
CHOOSE YOUR PLAN

ALTERNATE-DAYFASTING
WANT MORE ADVICE?

Follow Martin on Twitter @MacNutrition
Its important to find a fasting method that suits your lifestyle, so heres a little helping hand
IT MAY SOUND EXTREME, BUT REGULAR PEOPLE WITH REGULAR JOBS ARE PROBABLY THE MOST LIKELY TO BENEFIT FROM IF
state may also have some unique benefits that increase insulin sensitivity, Martin adds. Try to arrange your feed so that it follows a tough gym session for best results. The other bonus of IF is its effect on a hormone called insulin-like growth factor 1 (IGF-1). While we need this hormone earlier in life to grow, later in life it seems to speed up the ageing process, and low levels of IGF-1 appear to protect people against cancer. In times of fasting, IGF-1 goes down, Martin explains. It may be that IF allows for a best of both worlds scenario, where the ageing process is slowed without having to sacrifice vitality, body composition and bone health.
This is a pretty straightforward method fast for an entire day, and the following day eat whatever you like. The benefit here is that youre only dieting 50 per cent of the time, albeit with absolutely no food, explains Martin. We usually see weight loss with this method, but going without food for an entire day is difficult, and it doesnt allow for exercise on fasting days.
WINDOWEDEATING
With this type of fast, you eat only within a certain window during the day. This may be the best type of fasting for people who exercise regularly, says Martin. It limits the amount of time you can eat each day, and depending on which type of fasting you do, this could be anywhere between two to eight hours which generally fits around exercise and occurs later in the day for improved social and sleep benefits. Youll need to consume all your daily calories in one to four meals within your feeding window. Its not strictly fasting its more about restricting calories for two days a week. A less extreme version of IF, it means that on two (non-consecutive) days youll eat no more than 600 calories. It can lead to an improvement in a number of health markers, says Martin. Prolonged periods without food increase the bodys sensitivity to hormones like insulin which can help to reverse insulin resistance, the first stage of type 2 diabetes.
5:2FASTING
EXTENDEDNIGHTTIMEFAST
Make it work for you
This type of fast essentially means skipping your breakfast or dinner to extend the amount of time your body is without food, says Martin. Its similar to windowed eating, but its a bit more flexible.
If you think IF sounds too extreme for the average Joe, consider this: with a busy lifestyle, how likely are you to stick to the six-meals-a-day mantra, without having to make occasional poor food choices due to inconvenience? Regular people with regular jobs are probably the most likely to benefit from IF, says Martin. Some hunger is natural and your body is not going to go into starvation mode. Just dont eat when you dont have access to good food. With IF, you dont have to follow a specific diet, which means you can enjoy the foods you like to eat and forget about regimented eating plans. When youre following intermittent fasting, its important to pick foods that allow you to hit your protein intake, Martin adds. This is easier than you think. If you switch from regular yoghurt to Total Greek Yoghurt for instance, youll get double the protein in one serving. A variety of carbohydrates and good fats are also required to supply you with energy.
Intermittent fasting in the real world

WF s Amanda Khouv decided to switch her usual grazing diet for windowed eating. Heres how she got on
After hearing some amazing stories about IF and having been looking for a new way to get in shape, I decided to try it out. On a normal day Id eat every two hours religiously. Despite this, I was constantly hungry, weak and dizzy when I didnt eat. So I was sceptical about whether or not Id be able to handle 16 hours of fasting. They say you need a couple of weeks to adjust to IF, but I found that after just a few days I felt great. I was chugging lots of water as Id heard about struggles with dehydration. Another common pitfall was viewing IF as an excuse to eat junk during the feeding window, so I stuck to healthy, substantial meals with high-quality protein, fats and vegetables plus healthy carbohydrates if the meal followed a workout. I felt stronger at the gym, more alert during the day and motivated to train hard knowing I had a big, hearty meal to look forward to straight afterward. My body fat dropped even though my calorie intake was the same as before and the thing I was most shocked about was that I didnt feel hungry!
Who shouldnt do it?
IF isnt for everyone in particular, you shouldnt try it if youre pregnant or have type 1 diabetes. Type 1 diabetics using insulin can have hypoglycaemic episodes if they go for long periods without food, Martin says.
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NUTRITION
weet potatoes are simply brilliant! But lets get one thing straight: in spite of their name, they actually belong to the morning glory family and are a lot more nutritious than the average spud. There are lots of different varieties of sweet potato some even have purple skin or flesh but the most common variety is orange. Thats good news for your body, because the more orange the potato, the better it is for you.
Sweet potatos nutritious orange colour comes from beta-carotene (also found in carrots), which is the plant form of vitamin A. This nutrient is good for your eyes, skin and lungs as well as being an excellent antioxidant, meaning it can help your body ward off cancer. Sweet potatoes also contain vitamin C, which always gives the immune system a welcome boost, as well as B vitamins and minerals iron, copper and manganese to name a few. Together, these minerals help support the body against heart disease by lowering your blood pressure, as well as helping you to avoid strokes by lowering bad cholesterol levels and preventing blood clots. Sweet potatos high potassium levels also help the body to maintain its fluid and electrolyte balance, so its great in a post-workout meal.
Vitamin variety
The more orange the potato, the better it is for you
Sweet potato
FOOD FOCUS
This not-so-humble spud is a treasure trove of vitamins and nutrients
This lush root veg is also ideal for people with diabetes because while it may taste sweet, it wont cause those dangerous spikes in blood sugar. Its also a low-GI food, which means its a super source of slow-burning energy. Sweet potatoes are high in fibre too, especially when cooked in their jackets, and theyre easily digestible great news for your gut.
GI genius
115 cals 1.6g protein 27.9g carbohydrates 3.3g fibre 0.4g fat
100G SWEET POTATO (BAKED) WILL PROVIDE YOU WITH APPROXIMATELY:
Nutrition stats
3 WAYS WITH... SWEET POTATOES

WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK.COM
BAKE THEM WHOLE Wash 1 small sweet potato per person and place in the oven at around 180C/350F/ Gas Mark 4 for about 45 minutes or until its crunchy on the outside and soft on the inside like a jacket potato. Serve with salad for a nutritious dinner.
MIX UP YOUR ROAST Chop 1 or 2 sweet potatoes and place in a roasting dish. Drizzle with coconut oil, then bake for 30 minutes at 180C/350F/Gas Mark 4. For extra flavour, try tossing the sweet potatoes in a little balsamic vinegar and fresh thyme.
MAKE CHUNKY CHIPS Cut the sweet potatoes into wedges and par boil for 3 minutes. Place them on a baking sheet, drizzle with olive oil and season, then bake for around 30 minutes at 200C/400F/Gas Mark 6 or until soft. Shake throughout to turn the wedges.
FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING
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EAT UP, SLIM DOWN : WorldMags.net
NUTRITION
Fe ta -s tu ffed h s a u q s t u n r e t t bu
The delicious wayto slimdown

Food lovers, listen up you dont have to sacrifice gourmet treats in an effort to reap hot-body benefits. These recipes deliver high-voltage flavour while keeping your calorie count low and hunger at bay. Dig in!
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: EAT UP, SLIM DOWN
FETA-STUFFED BUTTERNUT SQUASH (previous page)
Serves 4 2 small butternut squash, about 500g each 1tbsp groundnut oil 2 onions, peeled and finely chopped 2 garlic cloves, peeled and finely chopped 280g jar sun-dried tomatoes in oil, drained and roughly chopped in half 4tbsp pumpkin seeds 200g feta cheese, lightly crumbled 2tbsp chopped basil 520g fine green beans, trimmed Preheat oven to 200C/400F/Gas Mark 6. Prepare the butternut squash by cutting in half lengthways and scooping out the seeds with a spoon. Place the squash on a non-stick baking tray and roast in the oven for 20-30 minutes or until the butternut is soft, cooked through and has a slightly coloured surface. Meanwhile, heat the oil in a pan. Add the onions and sweat until they are soft and translucent. Add the garlic and cook for a further 5 minutes.
4 5
In a large bowl, mix together the sun-dried tomatoes, pumpkin seeds, crumbled feta, basil and the cooked onion mixture.
Remove the butternut squash from the oven and scoop out most of the flesh, leaving room for the filling (reserve the flesh for another use). Fill the squash with the sun-dried tomato stuffing mixture, then return the squash to the oven and bake for a further 10 minutes. Gently steam the beans by placing them over a pan of boiling water for 4-5 minutes until just tender. Take care not to overcook them. Remove the stuffed butternut squash from the oven. Serve immediately, accompanied by the steamed green beans.
TOP TIP
You can customise the lling with whatever ingredients you have handy. Use the leftover butternut esh to make a creamy feta and butternut dip
APPLE AND BLACKBERRY PORRIDGE

Serves 4 160g jumbo porridge oats 400ml whole milk 400ml water 3 large apples, cored and cut into bite-size pieces tsp ground cinnamon 100g blackberries Put the porridge oats, milk, water, apple and cinnamon in a non-stick pan over a medium heat. Bring the mixture to the boil, then reduce the heat and simmer for 4-5 minutes, stirring with a wooden spoon until the oats are tender and creamy.
2 3
Stir half the blackberries through the porridge and remove the mixture from the heat. Spoon the porridge into warmed serving bowls and scatter over the remaining blackberries.
The protein from the milk, combined with the complex carbs in the oats, will help you feel fuller for longer. Plus, cinnamon is a naturally thermogenic ingredient, helping to rev up the fat-burning process
TOP TIP
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SPICED BUTTERNUT AND COUSCOUS SALAD WITH RASPBERRY VINAIGRETTE
Serves 4 1 small butternut squash, peeled, deseeded and cut into large dice 3tbsp rose harissa 1tsp groundnut oil 1 small red onion, peeled and finely chopped 3 garlic cloves, peeled and crushed 1tsp cumin seeds 1tsp ground coriander 400g can chickpeas, drained 160g barley couscous 500ml vegetable stock, hot 1tbsp finely chopped mint 1tbsp finely chopped coriander 50g raspberries 1tbsp cider vinegar 2tsp water 1tsp clear honey 1tbsp olive oil cucumber 200g cherry tomatoes, halved 2 large handfuls of baby spinach leaves, washed 1 pomegranate Pine nuts, to serve Preheat the oven to 200C/400F/Gas Mark 6. Tip the squash into a large bowl, add the harissa and toss to coat. Arrange on a non-stick baking tray and roast in the oven for 20-25 minutes until soft. While the squash is roasting, prepare the couscous. Heat the groundnut oil in a non-stick pan, add the onion and cook for 3-4 minutes until soft but not coloured. Add the garlic, cumin and ground coriander and cook for 2 minutes. Remove from the heat. Add the chickpeas and couscous and pour over the hot stock. Cover with clingfilm and leave to soak. After 10 minutes, use a fork to fluff up the couscous and stir in the finely chopped mint and coriander.
TOP TIP
Rose harissa is a potent North African spice paste containing rose petals, which are added to balance the ery heat. It makes a great marinade for chicken and lamb, too. Find it at speciality supermarkets or online
Halve the cucumber lengthways, scoop out the seeds and slice into crescent shapes. In a large bowl, toss together the cherry tomatoes, spinach and cucumber. Halve the pomegranate and, using the back of a tablespoon, tap the skin to release the seeds. Arrange the spinach salad on a large serving platter. Top with the couscous, scatter over the squash and sprinkle with the pomegranate seeds and pine nuts. Serve with the dressing on the side.
4 5
Place the raspberries, vinegar, water, honey and olive oil in a food processor or blender and blitz to make a dressing. Pour the dressing into a small jug or bowl.
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: EAT UP, SLIM DOWN
CINNAMON SPICED PLUMS
Serves 4 8 plums, halved and stoned 4tbsp red wine tsp ground cinnamon 4 cardamom pods tsp five spice powder 3tbsp water 20g sunflower seeds 20g pumpkin seeds roast in the oven for 20-30 minutes until soft. Remove the plums from the oven and serve immediately, or leave to cool and chill if you would prefer to serve them cold.
Divide the spiced plums evenly between the four serving bowls and scatter over the seeds to serve.
Preheat oven to 180C/350F/ Gas Mark 4. Pack the plums, cut side up, into an ovenproof dish so they fit snugly together. Combine the wine, cinnamon, cardamom, five spice powder and water in a jug and stir. Pour over the plums and
This dessert is brimming with goodness thanks to the antioxidant-packed red wine and plums and the vitamin-rich pumpkin and sesame seeds
TOP TIP
CRISPY SEA BASS TAGINE WITH CORIANDER COUSCOUS

Serves 4 2 garlic cloves, peeled 1tbsp ground coriander tsp ground cumin tsp paprika Pinch of cayenne pepper 1tbsp water 2tbsp groundnut oil 4 x 120g sea bass fillets, skin on 2tsp groundnut oil 1 small onion, peeled and finely chopped 3cm-piece of fresh ginger, peeled and grated 400g can chopped tomatoes 200g barley couscous 400ml vegetable stock, hot 1tbsp chopped coriander 1tsp olive oil 4 courgettes, trimmed and cut into bite-size chunks 6 carrots, peeled and cut into 5mm slices 200g baby corn, cut in half lengthways the onion and ginger and cook over a low heat for 4-5 minutes until soft, but not coloured. Add the reserved marinade and the tomatoes. Bring to the boil, reduce the heat and simmer over a low heat for 10 minutes.
4 5
Cook the couscous according to the packet instructions, but using the vegetable stock rather than water. Stir the chopped coriander and olive oil through the couscous. Meanwhile, steam the courgettes, carrots and baby corn over a pan of simmering water for 5 minutes until tender. Then fold the vegetables through the tomato sauce.
Place the garlic, coriander, cumin, paprika, cayenne, water and groundnut oil in a small food processor and blitz everything to make a smooth marinade.
Heat a frying pan until its very hot, then add the remaining groundnut oil. Lay the fish fillets in the pan, skin side down, and press them down slightly with your fingers (or with a fish slice) to stop them curling up. Reduce the heat to medium and leave the fish to cook for 2-3 minutes, without turning, until the flesh looks cooked two-thirds of the way up and the skin is crisp and brown. Flip the fish over and turn the heat right down, then cook on the flesh side for about 2 minutes until just cooked.
MEET THE CHEF JENNIFER IRVINE Jennifer Irvine is the founder of gourmet diet delivery service The Pure Package, which boasts a host of celebrity fans including Hugh Jackman and Erin OConnor.
Score the skin of each sea bass fillet, cutting into the flesh slightly, five or six times at about 1cm intervals. Brush both sides of the fillets with the marinade, reserving any that is not used. Lay the fish on a plate, cover it with clingfilm and leave it to marinate while you prepare the sauce, the couscous and the vegetables.
This is the perfect dish for sharing or cosy dinner parties. Serve family style on the table and dish out according to the rule of palm.
Heat 1 tablespoon of groundnut oil in a small non-stick pan. Add
This dish is wheat and dairy free, so its great for anyone with intolerances. The spices are the perfect way to boost avour without adding salt
TOP TIP
WAN T M O R E I D E A S ?
These recipes are from The Pure Packages new cookbook The Diet For Food Lovers by Jennifer Irvine (20, Weidenfeld & Nicolson). Womens Fitness readers can order a copy of the cookbook for the special price of 18 by calling 01903 828 503 and quoting reference number PB073. Postage within the UK is free and international postage is 1.60.
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CUPPA SUCKER Do you always grab a coffee for your journey? Kick that habit now the caffeine will elevate your heart rate and send your stress levels soaring
Change up your route. Make it a scenic one if youre in the car, or get off one stop earlier if youre on public transport and take in your surroundings as you hit the pavement
EYE, EYE! TAKE A SEC TO REST YOUR PEEPERS. ROLL YOUR EYES UP AND DOWN, CLOCKWISE AND ANTI-CLOCKWISE
5-minutefix
CHILLAX YOUR COMMUTE
Make an upbeat playlist especially for your car, bus or train journey. Itll make the time fly by! For an extra happy boost, sing along to the tunes as you go to release endorphins
P lay DJ
Whether youre squeezed up against a stranger on the bus or stuck in bumper-to-bumper traffic behind the wheel, you can still get to work with your nerves intact
LISTEN UP!
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WORDS: AMANDA KHOUV
Try an audio b and es ook to ano cape world ther as you tra vel,
or, if not youre , driving a go for guidedtion medita
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HEALTHY BODY

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