Juuc 2uI+ 13.

99
/OvE YOUR BODY, /OvE YOUR //FE
FLAT
BELLY
NOW!
Tone up your
troub|e spots fast
7
|ot new
s0mme|
wo||o0ts

| .-c [cc..-
sL--!

BURN
CALORlES
lN YOUR
LUNCH HOUR!
Cou|d a
p||| boost
your sex
||fe?
Jiggle-free
arms in
4 moves
TRY HER
BEST-BODY
DRlLLS
p40
Fit is the
new 'it'!
Why the
gym just
got cool
PLUS. 7R/A7H/ON 7RA/N/NG 7/PS A/KA//NE EA7/NG REC/PES
4Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
Oontents
June 2014
SH/PE UP
14 F|tness notebook
Oard|o vs res|stance tra|n|ng,
b|ke week, watersports and a
great new yoga DvD.
16 The best new workouts
From heart rate tra|n|ng to
Ba||est|cs to lnsan|ty, we prof||e
s|x exc|t|ng new c|asses.
19 F|tness expert
Oombatt|ng summer a||erg|es
wh||e work|ng out.
20 10-m|nute tone-up
Burn fat more qu|ck|y w|th a
super-effect|ve res|stance band.
E/T SM/RT
24 Food notebook
Reth|nk|ng saturated fat; the
best way to eat tomatoes.
26 The best Omega-3 opt|ons
We a|| know |t`s good for us, but
wh|ch omega-3 products are
best su|ted to you?
29 Rec|pe revamp
Ou|ck and easy buckwheat sa|ad.
30 Nutr|t|on expert
Amanda Ham||ton revea|s the
best way to make sports dr|nks.
32 D|et d|ary
O|rque du So|e||`s aer|a| hoop
star Mar|e-Eve B|sson.
34 D|et notebook
B|oat|ng research, berry brekk|e,
and the power of fru|ty aromas!
HE/LTHY YOU
38 Hea|th notebook
The benef|ts of accupressure,
a coffee-test|ng app, and how
your bedt|me can affect we|ght.
40 Sex dr|ve supp|ements
Oan herba| supp|ements rea||y
he|p boost your ||b|do?
43 Psycho|ogy
How 'persona| |nte|||gence`
can affect your happ|ness.
45 Beauty notebook
Ohoos|ng the r|ght sunscreen,
a|um|n|um-free deodorants,
f|ght|ng sweaty comp|ex|ons.
46 K|tchen cupboard beauty
Sk|n and ha|r products that
come from ed|b|e |ngred|ents.
FE/TURES
50 Get Jess|e J's body
How to get the s|nger`s f|rm
abs and toned |egs.
54 How f|tness got coo|
Why work|ng out has shed
|ts st|gma and made f|t h|p.
60 It's p|ay t|meI
lnject fun |nto your workouts
can he|p push you towards
better resu|ts.
65 Summer body bootcamp
Get yourse|f |n great shape for
the beach th|s summer w|th
our expert p|an of act|on.
5O
Hone a hot
body like
Jessie J!
Why Olivia
Wilde is
taking up
surfing!
4
Get ready
to look
great on
the beach
65
45
Sunscreen
secrets

Hcol/bIi/ocss 5
GYM STYLE
76 Fash|on
Th|s season`s new meta|||cs
g|ve you that extra g|ow.
83 Get the |ook
A|| the k|t you need to be
beach ready th|s summer.
YOU Tl ME
87 Spa notebook
Oh||| out w|th fr|ends, partner or
fam||y at |ondon`s Ka||ma O|ub.
88 Trave|
A tr|p to Senega| comb|nes
act|ve tra|n|ng w|th a v|s|t to a
w||d||fe reserve and much more.
90 Rec|pes
He|p|ng you shed we|ght and
keep |t off w|th these tasty
a|ka||ne-based mea|s.
VORKOUT
H/NDROOK
96 Target zone
Tone your tr|ceps |n 20 m|nutes.
98 K|||er kett|ebe|| workouts
Work your core, bum and more!
104 F|t know|edge
Bounc|ng back after pregnancy.
106 Advanced tra|n|ng
Add |nstab|||ty to your
workouts w|th g||d|ng d|scs.
107 Move of the month
The Warr|or lll yoga move.
108 Runn|ng know|edge
How to go from run to tr|ath|on.
112 K|t test
We try out MP3 armbands.
113 Success story
'l dropped 30kg and ran
an lronman.`
REGUL/RS
6 Ed|tor's |etter
8 About you
Bra|n fue|, gett|ng back |nto
runn|ng, and se|f-mot|vat|on.
10 Hot top|c
Beach body envy.
74 Reader offer
20% off S|mp|y Beach
sw|mwear and ||nger|e.
86 Reader offer
25% off se|ected ||nes
at Neom Organ|cs.
115 H&F offers
W|n a Refresh and Rev|ve day
at Ragda|e Ha||, a Panache
sports bra and 20% off
Dr Bronner products.
122 We're ta|k|ng to.
O|ymp|c go|d meda|-w|nn|ng
sw|mmer Rebecca Ad||ngton.
Juuc 2uI+ 13.99
/OvE YOUR BODY, /OvE YOUR //FE
FLAT
BELLY
NOW!
Tone up your
troub|e spots fast
7
|ot new
s0mme|
wo||o0ts
TREND /LERT
Jessie J.

| .-c [cc..-
sL--!

BURN
CALORlES
lN YOUR
LUNCH HOUR!
Cou|d a
p||| boost
your sex
||fe?
Jiggle-free
arms in
4 moves
TRY HER
BEST-BODY
DRlLLS
p40
Fit is the
new 'it'!
Why the
gym just
got cool
PLUS. 7R/A7H/ON 7RA/N/NG 7/PS A/KA//NE EA7/NG REC/PES
When not mode||ing, Christina |ikes to keep in shape. 'l |ove try|ng new
aerob|c c|asses to sw|tch up my rout|ne at the gym - Zumba |s so much fun.
Otherw|se, l stay act|ve by wa|k|ng outdoors or danc|ng.`
Th|s month`s cover mode|
65
6
54
5O
96
98
4O
SURS!
Subscr|be to
th|s month and get three
|ssues |n pr|nt and d|g|ta| for
just 3, p|us save 32% on the
shop pr|ce of the magaz|ne
and 77% on d|g|ta| access
|f you cont|nue your
subscr|pt|on.
See page 48
Photographer: Ian Derry
Stylist: Char|otte Kew|ey
Model: Christina
Ionno @ Lenis
Hair & Make-up: Rosie
Kor @ Artistic Licence
Clothing: Purple Sports
Bra, Sweaty Betty. Pink
Leggings, Roxy.
Turquoise Jacket
(around waistj, Nike.
Testing MP3
armbands
2
|ea|t|&||toess /a/t/avafitvov/iv.o.a/
aito /tt

t`s that t|me of year when thoughts turn to

summer ho||days - and the |nev|tab|e
b|k|n| shape-up scramb|e. At , we
don`t be||eve |n crash d|et|ng. But there`s
one we|ght-|oss phenomenon that`s
proved to be more than just a pass|ng fad.
S|nce |ts arr|va| |ast year, the 5:2 d|et
has not on|y he|ped m||||ons of peop|e shed pounds,
|t`s a|so prov|ng to offer |mpress|ve |ong-term
protect|ve hea|th benef|ts.
W|th nutr|t|on|sts agree|ng 5:2 |s a safe way to |ose
we|ght fast, we th|nk |t cou|d be your hot t|cket to a
beach body. So we`ve en||sted two top experts to
create the exc|us|ve '5:2 B|k|n| Body p|an` you`|| f|nd
free w|th th|s |ssue. A|ong w|th an easy-to-fo||ow,
28-day d|et p|an and de||c|ous fast-day rec|pes, there`s
a HllT workout p|an spec|a||y des|gned to f|t around
your fast days.
lf you s|mp|y want to hone and tone your body, turn
to our 'Summer Body Bootcamp` (page 65} for some
super-scu|pt|ng moves from wor|d famous persona|
tra|ner Shaun T. Oreator of the lnsan|ty workout
phenomenon, Shaun T counts ce|ebs such as Jenn|fer
|opez and E|||e Gou|d|ng among h|s fo||owers. And |f
|t`s good enough for them, |t`s good enough for us!
Happy workouts!

Vbo/ /bc H8I/coubos

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YOU
incin ,cor ronnin cc, Lrain
Lccsin noricns anc ncv,nricls.
R/CK l N THE S/DDLE
l`ve just got |n from an |nv|gorat|ng
run outs|de |n the b|tter co|d -
my f|rst after about four months
of trave|||ng. l`d been p|||ng on the
we|ght and fee||ng down about my
f|tness s|nce |eav|ng beh|nd a stab|e
||festy|e and, a|ong w|th that, my
regu|ar gym workouts.
The |8F runn|ng spec|a| |n your
March |ssue |nsp|red me to be||eve
l can be f|t and fabu|ous wherever
l am across the g|obe! l`m so exc|ted
now to bu||d th|s |nto a regu|ar
rout|ne, and l`m go|ng to fo||ow
Matt Roberts` 5K tra|n|ng p|an.
Watch th|s space for the resu|ts!
Thank you for he|p|ng me to put
on my tra|ners aga|n.
Jen Hard|ng, Ca|d|cot
G/l Nl NG CONTROL
l was recent|y d|agnosed w|th breast
cancer, and after hav|ng major surgery
and rad|otherapy l`m beg|nn|ng to get my
||fe back. W|th the he|p of your runn|ng
spec|a|, l`ve started runn|ng aga|n and
tweaked my d|et. Thanks, |8F!
Emma Wotherspoon, Perthsh|re
RR/l N FOOD
l d|dn`t rea||se how |mportant |t was
to feed your bra|n w|th the r|ght fue|,
and how |t cou|d he|p you perform better
at work or |n the gym - unt|| l read
your art|c|e 'Feed Your Bra|n` |n the
Apr|| |ssue of |ea||| 8 F|||ess. Th|s
|s espec|a||y re|evant to me, as my
grandmother has A|zhe|mer`s d|sease.
From now on, l`m go|ng to make sure
my d|et conta|ns a |ot more omega-3 fatty
ac|ds and ant|ox|dants. A great art|c|e -
thank you!
E||e Webber, Chesh|re
RUNNl NG M/CHl NE
l a|ways |nc|ude the treadm||| |n my gym
rout|ne, but often wonder whether l`m
mak|ng the most of |t. Then l read your
'Tr|cks on the Treadm|||` p|ece (Apr|| |ssue}.
Your t|ps were exact|y what l needed, l`ve
now been ab|e to change what l was do|ng
wrong and get more out of my workout.
P|us, l don`t have to go outs|de |n the ra|n
to do a great run!
Dem|, C|ywd
'Fee||ng and |ook|ng f|t and hea|thy,
for me, my husband and my baby.`
- Cara Morris
'The fact b|k|n| season |s approach|ng.`
- Sarah Rangre[i
'l`m a PT so, a|though l`m meant to be
the |nsp|rat|on, my super strong, super
mot|vated c||ents mot|vate me.`
- Jodie Lee Tennant
'To be f|t, hea|thy and happy. And to
know l`ve made a pos|t|ve change.`
- Nikki Forbes
W
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D
S
:
x
x
x
x
x
x
x
P
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T
O
G
P
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:
x
x
x
x
x
x
x
x
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RUNNlNG SPECl/L
innin ccvn cccsn' rccoirc scncin
cnccss hcors a hc ,n ccvhis o
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inc aLornin nccc
WOPOS: Saran vory

TALKTOUS! We love hearing fromyou. Ema|| letters@iris-uk.com, Facebook facebook.com/HandFmagazine,

Tw|tter @HandFmagazine. Wr|te to magazine, lris Publishing, Centre Point, 9th Floor, 101-103 NewOxford Street, London, WC1A 1DD

S
TA
R
LETTER

Star Ietter winner
Jen put her
trainers back on
after readinQ our
runninQ speciaI in
the March issue
Hcwoc ycu
ino ycur itnss
gt-up ano gc?
VRl TE l N /ND Vl N!
This month, Jen wins this pair of Brooks Adrenaline
GTS 14 trainers, worth 100, and a Moving Comfort
Juno Bra, worth 28. This flexible shoe provides great
support and with adaptable cushioning, both high-
mileage training and comfort are guaranteed. Jen will
love this bra for its great support and style. For more
information, visit brooksrunning.co.uk and
movingcomfort.eu.
BROOKS GTS 14
trainers, 1DD
MOV!NG
COMFORT
Juno bra, 28
THlS lS PUNNOVATlON.
PETHlNK YOUP
EVENlNG
COMMUTE.
New BaIance 1D8Dv4
/o oi
OHcol/bIi/ocss /a//avafivov/ivo/
W
O
P
D
S
:
J
a
h
e
M
u
r
p
h
y
P
H
O
T
O
G
P
A
P
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Y
:
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h
i
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k
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k

o you`ve spent months gett|ng

|n shape and choos|ng the
perfect ho||day wardrobe.
Good for you! But now your
fortn|ght |n the sun |s f|na||y on
the hor|zon, you`re r|dd|ed w|th |nsecur|t|es.
lf on|y your |egs were |onger. lf on|y you`d
worked a t|ny b|t harder on your upper
arms. lf on|y you |ooked ||ke the
b|k|n|-c|ad beauty on the next sunbed...
Many of us |ook to fr|ends, f|tness gurus
and fe||ow gym-goers for body |nsp|rat|on
when we`re attempt|ng to shape up for
summer. 'lt`s natura|, hea|thy and he|pfu|
to do so,` says Jacqu| O|eaver, sen|or ||fe
coach at New You Boot
Oamp (newyoubootcamp.
com}. lf another woman
has a phenomena|
phys|que, of course you`re
go|ng to want to know her
secrets. But you have to be
rea||st|c about what`s
atta|nab|e for you. lf you`re
5ft 2|n but hanker after the body of a 5ft
10|n supermode|, you`re on|y ever go|ng
to be d|sappo|nted.`
lndeed, constant|y compar|ng your own
body w|th other peop|e`s |nev|tab|y comes
w|th |ts p|tfa||s. A||ow yourse|f to be |nsp|red
to work harder |n the gym, by a|| means,
but try to set yourse|f pre-ho||day f|tness
goa|s you can rea||st|ca||y ach|eve |n the
t|me you have ava||ab|e. Your age,
bu||d, genera| hea|th, work and fam||y
comm|tments a|| p|ay a part |n th|s, too.
Ru|e number one? Focus on how you`d
||ke to |ook, not who you`d ||ke to |ook ||ke.
Sad|y, |t`s a very th|n ||ne between
|nsp|rat|on and |nt|m|dat|on. And nowhere
does th|s become more apparent than on
the beach or round the poo|. lt`s human
nature to take a good |ong |ook through
your sung|asses at a|| that bare f|esh on
AVY
The b|k|n| countdown |s over. You`re f|na||y
on the beach. So why can`t you re|ax and
stop compar|ng yourse|f to other women?
d|sp|ay. But the key
|s to a||ow yourse|f
to peop|e-watch and
soak up the ho||day
atmosphere w|thout
automat|ca||y fee||ng
the need to draw
po|nt|ess and
unrea||st|c
compar|sons.
Neverthe|ess, |t seems far too many of us
are sabotag|ng our downt|me - at home
and away - by focus|ng on
our body |ssues when we
shou|d be re|ax|ng and
|ett|ng off steam. Near|y
a quarter of women are
p|agued w|th |nsecur|t|es
about the|r |ooks when
they`re supposed to be
hav|ng fun, accord|ng to a recent OnePo||
survey. Another survey, by NHS Oho|ces,
found that 86 per cent of women weren`t
sat|sf|ed w|th the|r b|k|n| bod|es.
So the chances are that the super-sve|te
woman you`re current|y envy|ng w|shes she
had b|gger breasts or shape|y ca|ves just
||ke yours. Everyone`s hung up on |dea|s
and compar|sons - what a m|serab|e way
to spend a ho||day! lf you can genu|ne|y see
room for |mprovement when you |ook at
your body |n the m|rror, that`s someth|ng to
focus on for the future - not someth|ng to
troub|e you dur|ng your hard-earned break.
What`s needed, then, |s a two-pronged
strategy. Yes, work hard to shape up before
you h|t the beach. After a||, why wou|dn`t
you want to fee| and |ook the very best you
can? Focus on gett|ng f|t to ensure you
enjoy summer to the max and a better
body w||| natura||y fo||ow. But once you`re
on ho||day, |t`s t|me to take a rea||ty check.
You booked th|s t|me away to g|ve yourse|f
a break - so make sure you do just that!
' I/ s o / b/ u
l / uc bc/vccu
/ usp/ ro/ / ou ouJ
/ u/ / u/ Jo/ / ou
LV YUR
BOY
lollov ]acqul Cleaver`s
top three tlps to boost your body
conlldence on hollday:
Be prepared `Buy svlmvear that llts
and llatters you perlectly. Oon`t just
opt lor the latest lashlons that look
good on other people.`
Be proud `Belore you head lor the
beach each day, look ln the mlrror
and remlnd yoursell hov hard
you`ve vorked lor your body.`
Be happy `Keep smlllng - you`ll
look and leel better lnstantly.`
Have your say about hea|th and
fitness issues on our Facebook site,
facebook.com/HandFMagazine.
Tcll s vbo/
o /b/ul
ObsessinQ about
body issues can
spoiI your hoIiday
EVERYONE' S
T/LKl NG /ROUT. . . .
Face |t: you don`t |ook ||ke the woman on
the next sunbed s|mp|y because you`re not
the woman on the next sunbed. You cou|d
no more |ook ||ke her than she cou|d |ook
||ke you. 'You`re a un|que |nd|v|dua|,`
O|eaver po|nts out. 'And that`s someth|ng
to be ce|ebrated. So be proud of who you
are and never asp|re to be somebody e|se.`

T/KE /
RE/Ll TY CHECK
VHY V/STE
YOUR HOLl D/Y?
@movngcomjortuk www.movngcomjort.co.uk
IININ6 your
S7RI 74KS
M0R thcn
your I7
SHAPE
W
O
P

S
:
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a
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a
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v
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O
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O

Y
:
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k
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k
So, wh|ch comes f|rst, card|o or
res|stance work? A F|nn|sh research
team at the n|vers|ty of Jyvsky|
asked exerc|sers to perform card|o
fo||owed by strength tra|n|ng, or v|ce
versa, two to three t|mes per week
for 24 weeks. Resu|ts show do|ng
card|o before res|stance work
hampers musc|e-bu||d|ng potent|a|
- but on|y |n the short-term. ln fact,
after the ent|re 24-week per|od,
both groups |ncreased musc|e mass
at the same rate. The take home
message? Do what you ||ke!

L LV VCCL XL LXL /L`CL

4Hcol/bIi/nc /a//avafivssov/iv.o.a/
It`s tlme to dust oll your trusty steed.
]une q marks the start ol Blke Veek
zoq, encouraglng cycllng nevbles and
pedal pros to spend more tlme ln the
saddle. lollov these tlps to maxlmlse
your lat-burnlng pover:
. CYCL VRK Cycllsts burn
more lat rldlng ln the lasted state, says
the ]ournal ol pplled Physlology.
z. RIO RGULRLY Cycllng to vork
ls cheap, green and one ol the best
vays to drop pounds. ne study
lound the average blke
commuter loses pounds
ln the llrst year.
. HI H HILLS Yo tlme
lor a long rlde? llnd a
llve-mlnute hlll cllmb and
cycle up lt repeatedly to
torch calorles.
'l started stand-up
paddle-boarding at 29
and consider it my
baby step toward
becoming a badass
30-something semi-
pro surf goddess.'
- Olivia Wilde has a unique
reason for keeping fit
fivss vs
SADDLE UP!
GET A HOT
YOGA BOD
Who doesn`t want to |ook ||ke a
|ean yog|? That`s why we |ove th|s
easy-to-fo||ow DvD from Dan|e||e
Oo|||ns. Featur|ng s|x, 10-m|nute
yoga and P||ates workouts that
target prob|em areas such as the
arms, tummy, bottom and |egs,
the workouts are perfect for
bu||d|ng a beach body at home.
14.99; faceyogaexpert.com.

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NOTEROOK

of Brits have
set an exercise-
related goal
in the past
12 months.
Go, Britain!*
o
SUMMER SCULPTERS
Hit the beach to ki|| ca|ories with these fat-frying water sports
SEA SWIMMING
Scu|pts. Shou|ders,
arms, upper back,
core, chest and |egs
Burns. 378 ca|s*
KAYAKING
Scu|pts. Shou|ders,
arms, back, core and
hip f|exors
Burns. 314 ca|s*
WIND-SURFING
Scu|pts. Shou|ders,
arms, |ats, chest,
core, quads and inner thighs
Burns. 189 ca|s*
SURFING
Scu|pts. Upper and
|ower back,
shou|ders, neck and |egs
Burns. 189 ca|s*
6Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
NEW
WORKOUTS
Want to s||m down for summer but not sure where to start?
S|gn up to one of these c|asses and |et the experts |ead the way
Hcr/ r/c
/ r/ u/ uq /lcs
/ bc qucssvorl
ou/ oj cxcr/ sc

EOUl NOX TR/l Nl NG
CLUR
WHERE? EQUINOX, EQUINOX.COM
Any gym that tra|ns the ||kes of Oameron
D|az and W||| Sm|th |s a|ways go|ng to
come up trumps, but ce|eb jaunt Equ|nox
has tru|y won us over w|th a new
bootcamp-sty|e workout. Oomb|n|ng
m|||tary moves, such as p|anks and
press-ups, w|th metabo||c dr|||s, such as
burpees and runn|ng, Equ|nox Tra|n|ng O|ub
a|ms to wh|p f|tb|es |nto shape over
a s|x-week per|od. Members s|gn up for
the cha||enge and do the c|ass three t|mes
per week.
SHOULD YOU TRY IT?
lf you want measurab|e resu|ts, th|s |s the
c|ass for you. Equ|nox assesses f|tness
|eve|s at the beg|nn|ng and end of each
s|x-week programme, so you`re sure to
get stronger and f|tter as the weeks go on.
Move a|ong, however, |f you strugg|e to
comm|t to tra|n|ng p|ans - th|s |sn`t your
|dea| workout.
Fl TNESS Fl RST RE/T
WHERE? BEAT GYM LONDON (SO FAR},
FITNESSFIRST.CO.UK
Th|s bout|que workout from cha|n gym
F|tness F|rst |s set to take the exerc|se
wor|d by storm. Based around heart rate
(HR} tra|n|ng, Beat su|ts a w|de range of
ab|||t|es because each c|ass works to a
d|fferent heart rate target zone. For
examp|e, exerc|sers a|m to h|t 65% HR
|n a Move Better c|ass, wh|ch |s great for
beg|nners. However, more exper|enced
exerc|sers m|ght want to try the HllT Pro
c|ass where they`|| work to a tough 90%
HR for short per|ods of t|me. Expect
cyc||ng, runn|ng, kett|ebe||s, sandbe||s...
and a who|e |ot of sweat.
SHOULD YOU TRY IT?
Most def|n|te|y. Forget perce|ved rate of
exert|on and how hard exerc|se fee|s out
of 10 - heart rate tra|n|ng w||| take the
guesswork out of your efforts. You`|| |eave
each Beat sess|on safe |n the know|edge
that you d|d someth|ng concrete to get
f|tness resu|ts. Great for mot|vat|on and
max|mum performance.
l NS/Nl TY
WHERE? THE REEBOK SPORTS CLUB,
REEBOKCLUB.CO.UK
Th|s exp|os|ve workout - based on moves
from the popu|ar DvD - |s set to
cause exerc|se man|a when |t ro||s out
across gyms nat|onw|de th|s summer. The
secret beh|nd each sess|on comes from
p|yometr|c 'jump|ng` exerc|ses ||ke power
jumps and squat push-ups, wh|ch rev up
your heart rate and torch mega-ca|or|es.
lt`s featured |n our Bootcamp feature on
p65, he|p|ng you hone a summer body.
SHOULD YOU TRY IT?
He||, yeah! The h|gh-|ntens|ty c|ass burns a
whopp|ng 1,000 ca|or|es per hour-|ong
c|ass and tones your body from head to
toe. You`|| boast a buff body |n weeks.

Hcol/bIi/ocss 7

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WHERE? LA FITNESS,
LAFITNESS.CO.UK
Part of |A F|tness` se|ect|on of 20-m|nute
c|asses - a|so known as |A20s - the |A20
Bootcamp w||| fast-track your f|tness |n |ess
than ha|f an hour. Based around the
popu|ar HllT concept - bursts of h|gh-
|ntens|ty exerc|se |nterspersed w|th short
recovery sect|ons - th|s bootcamp-sty|e
workout comb|nes bodywe|ght moves ||ke
mounta|n c||mbers and skater |unges w|th
p|yometr|c moves such as bunny hops. You
work b|g musc|e groups to the max and
use ood|es of energy - great for we|ght |oss.
SHOULD YOU TRY IT?
lf you`re an exerc|se dr|fter - someone who
moves from one p|ece of gym k|t to the
next w|thout a game p|an - or you`re short
on t|me, sc|ence-backed HllT workouts are
perfect for you. The |A20 Bootcamp can
be squeezed |nto your |unch hour and
prom|ses to produce resu|ts.
PSYCLE
WHERE? PSYCLE LONDON,
PSYCLELONDON.COM
We|come to the new wor|d of Sp|nn|ng,
where workout tracks have been se|ected by
a f|tness mus|c consu|tant and c|eated
cyc||ng shoes are prov|ded at the door.
Deve|oped by former ath|ete, T|m Weeks,
th|s pay-as-you-go cyc||ng c|ass |s rooted |n
exerc|se sc|ence. lt features emot|ve tracks
to boost mot|vat|on, h|gh-|ntens|ty |nterva|
tra|n|ng (HllT} for a fat-burn|ng effect and ||ght
hand we|ghts to produce musc|e-def|n|ng
resu|ts. O|asses are a mere 45 m|nutes and
work the body from top to bottom.
SHOULD YOU TRY IT?
lf you ||ke cyc||ng, |ove mus|c and are
|ondon-based, th|s |s for you. The c|ever
choreography of each c|ass means that
ath|etes and nov|ce exerc|sers can tra|n s|de
by s|de. P|us, the no-membersh|p not|on
means you can drop |n and peda| pounds
away whenever you ||ke.
ZUMR/ STEP
WHERE? VIRGIN ACTIVE,
VIRGINACTIVE.CO.UK
lt`s happened - the 90s workout trend,
Step aerob|cs, has met nought|es exerc|se
craze, Zumba. The resu|t |s a h|gh-energy
fus|on of dance, bodywe|ght moves and
Step aerob|c exerc|se, done to up-tempo
beats. Zumba Step exerc|sers can expect
to use the c|ass|c Step to perform moves
that focus on the |ower body, such as h|p
c|rc|es and s|de step-ups. You don`t even
need to be ab|e to dance to try th|s one.
SHOULD YOU TRY IT?
D|d someth|ng suck the fun out of your |ast
workout? Then g|ve th|s a go. The h|gh-
energy nature of Zumba |s |nfect|ous, and
fans c|a|m to forget they`re work|ng out.
You`|| ga|n |ower body musc|e, ba|ance and
co-ord|nat|on - but th|s |sn`t for anyone
want|ng to scu|pt the|r upper ha|f.
R/LLESTl CS
WHERE? NOTTINGHAM'S AEDA ARTS
ACADEMY (SO FAR}, BALLESTICS.COM
A|ways wanted to be a ba||er|na? Ba||est|cs
|s an exp|os|ve comb|nat|on of bas|c ba||et
moves and modern dance steps to create
a h|gh-card|o workout. Exerc|sers w|||
rotate, |unge, jump and tendu (stretch the
foot a|ong the f|oor - great for |engthen|ng
musc|es} to the sound of popu|ar pop and
rock mus|c. Th|s |sn`t a c|ass reserved for
dance pros - there`s no barre work and |t`s
su|tab|e even for nov|ce movers. Burn|ng
up to 400 ca|or|es per c|ass, Ba||est|cs
bu||ds power, strength and def|n|t|on.
SHOULD YOU TRY IT?
Who doesn`t want a dancer`s phys|que?
Famous for the|r |ean and powerfu| bod|es,
ba||er|nas a|so have great co-ord|nat|on
and ba|ance, so th|s c|ass w||| he|p you
hone those ta|ents. Great for sports peop|e
keen to |mprove the|r sk|||s, and anyone
who wants a toned bottom.
|ea|t|&||toess 9
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onncr
acrics?

rcVcas hcvc
Lca scascna
snics vhcn
cxcrcisin
cocccrs
Can you see it? The big baII of
fire in the sky is back! FinaIIy,
sunshine has arrived - and it
couIdn't be more weIcome. After aII, is
there anything better for the souI than
cycIing, Iifting, running or swimming
in the sunshine? ActuaIIy, there is -
cycIing, Iifting, running or swimming
without itchy eyes, a runny nose
and tickIy throat. Ah, hayfever.
WeIcome back.
you'ro anytning liko mo, tno |oy o
oxoroising sans windproo |aokot, nat
and glovos is soon orusnod by tno onsot
o soasonal snilos. And wo'ro not tno
only onos Ouring tno plant pollination
soason, rom Maron to July, moro tnan
12 million pooplo in tno UK suor an
allorgio roaotion to tno nign lovols o
pollon in tno air. Watory oyos, a blookod
noso, itoninoss in tno tnroat, oougning
and snoozing aro all oommon symptoms
o summor allorgios, and nono o tnoso
signs aro oonduoivo to max porormanoo.
Not only do tnoso summor noaltn nigglos
mako you protty unoomortablo and
grumpy, nayovor oan also nampor your
porormanoo by roduoing up to 80 por
oont o air low tnrougn your nostrils. t
also atiguos your body by making your
immuno systom work twioo as nard. But
don't roaon or prosoription modioation
|ust yot. nstoad, try tnoso ool-proo
taotios to roduoo your oxposuro so you
oan on|oy tno rosn summor air again.
CHECK THE FOPECAST
Soasonal allorgios will laro up wnon
tnoro's a lot o pollon in tno air. Early
morning tonds to mark tno timo wnon
oounts aro nignost, but pollon lovols
vary rom day to day. Stay anoad o tno
gamo by onooking your looal woatnor
roport or an onlino pollon orooast suon
as tno ono on motoioo.gov.uk or nign
pollon oounts. Oross appropriatoly or
aotivity (soo 'Oross wisoly', bolow) wnon
pollon oounts aro noar 50 pollon grains

Hayvr?
/vcio lcng cutoccr
training sssicns
whn pclln
ccunts hit 5O
ano abcv.
por oubio motro o air. And try to avoid
logging long outdoor swoat sossions
during timos wnon tnoro's a lot o pollon
around (oounts ovor 50).
AvOO THE PUSH
Wnoro you train oan bo as important as
wnon you train. Surprisingly, rosoaron
snows tnat nayovor is twioo as oommon
in towns as it is in tno oountry. Wny?
A 'pnotoonomioal smog' (oausod by
roaotions botwoon sunlignt and air
pollution) traps pollons at ground lovol,
so partiolos aro unablo to osoapo into
tno uppor atmospnoro, and pollon
oonoontration inoroasos. Traio umos
oan bo rosponsiblo or up to 70 por oont
o air pollutants, so avoid training by
busy roads during tno rusn nour. Bypass
oitios and towns altogotnor by planning
POLLEN PRORLEMS
aotivitios in a rural aroa. Tnoro aro plonty
o onlino tools to nolp you map a groon
routo try mapmyrun.oom or walkit.oom.
Bottor still, train on tno boaon wnoro tno
soa broozo blows pollon inland.
OPESS WSELY
Tno pollon oount is up but you still
want to train outsido? Timo to dross
appropriatoly. Pollon will stiok to your nair
and olotning liko mud, so avoid woaring
olotning tnat's boon outsido drying on
tno lino all day. you'vo alroady spont a
lot o timo in tno groat outdoors, tako a
pro-workout snowor booro oxoroising to
wasn oxisting pollon partiolos away. Tnon
tnrow on a pair o sunnios, wnion will
provont pollon rom going in your oyos,
and stiok to low-pollon aroas quiot
roads and non-grassy grounds.
4 NATURAL HAYFEVER REMEDIES
1. Pub NasaIGuard AIIergieBIock gol (11.99, 3g; boots.oom)
around your nostrils to stop pollon going up your noso.
2. Laotobaoillus probiotios in Bio-KuIt oapsulos (8.99, 30
oapsulos; biokult.oom) roduoo nasal oongostion and itoning.
3. Tno Cisca Easy SaItpipe (14.99; nollandandbarrott.oom)
oontains salt orystals to alloviato snoozing and snortnoss o broatn.
4. Wnon appliod around your noso, HayMax AIoe Vera BaIm
(6.99, 5ml; waitroso.oom) traps ovor a tnird o pollon grains.
2
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2OHcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
Make |t harder
by stand|ng further
away from your secure
object and pu|||ng the
band t|ghter. You can
|essen the |ntens|ty by
stand|ng c|oser
to |t.
Suat |ump with prss back
Reps: 3O sccnos
Works: Lgs, gluts, abs,
shculors ano uppr back
Lccp a rsistanc bano arcuno a
scur itm ano stano with ycur t
hip-wioth apart, hcloing cn hanol in
ach hano, arms by ycur sios.
Lcwr intc a op suat, prssing
ycur arms back by ycur hips (a).
Ouickly |ump up, raching ycur arms
in rcnt c ycur chst (b), thn lano
back in th suat pcsiticn, prssing
ycur arms back tcwaros ycur thighs.
RURN F/T
F/ST
hc rcsisancc Lanc is a
socrccciVc va, c Loicin
noscc cnc, anc i's a rca,
craLc iccc c carcic li, cc
O
MlNUTE
TONE-UP

Hcol/bIi/ocss 2
/om fitvss
Lung with rctaticn
Reps: 3O sccnos ach sio
Works: Lgs, butt, abs,
uppr back, shculors
Stano in a split stanc with
ycur right lg crwaro ano
lt hl back. Fclo th
rsistanc bano in hal ano
hclo it hcrizcntally in rcnt c
ycur chst (a).
Pull th bano as tight as ycu
can as ycu lcwr intc a lung
ano rctat ycur tcrsc tc th
right (b). Rturn tc th starting
pcsiticn (a).
Ccntinu lunging cr 3O
sccnos cn th right sio bcr
rpating cn th lt.
Riro ocg
Reps: 5
Works: Ccr, gluts, lcwr ano uppr back
Gt intc an all-curs pcsiticn, with ycur kns unor
ycur hips ano ycur hanos unor ycur shculors.
Plac ycur lt cct in th rsistanc bano hanol ano
thrao th bano thrcugh ycur lgs sc ycu can hclo th
spar hanol with ycur right hano (a).
Driv ycur lt lg straight back, laoing with th
hl, as ycu rach crwaro with ycur right arm, kping
bcth ycur lg ano arm in lin with ycur spin (b).
Lcwr bcth ycur arm ano lg in a ccntrcllo mannr,
ano rpat 5 tims. Thn rpat 5 tims cn th
cthr sio.
Rcxing
Reps: 3O sccnos
Works: Ccr, uppr back,
shculors, arms
Lccp th rsistanc bano arcuno
a scur itm ano, with ycur back
acing it, tak ycur t hip-wioth
apart. Vith cn hanol in ach
hano, bno ycur lbcws ano tak
ycur hanos oirctly in rcnt c ycur
shculors, palms acing ocwn.
Stp ycur right cct crwaro
ano xtno ycur right arm cut in
rcnt c ycur chst, as i ycu wr
thrcwing a punch (a).
Ouickly switch arms ano punch
ycur lt arm crwaro (b).
Ccntinu altrnating as uickly
as pcssibl cr 3O sccnos.

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R/NDS COME lN LlGHT, MEDlUM /ND HE/VY STRENGTHS - UP THE RESlST/NCE /S YOU lMPROVE

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Move over b|ueberr|es, there`s a new super berry on the
b|ock. As we|| as |ower|ng b|ood sugar |eve|s, cho|estero| and
b|ood pressure, new research suggests ||ngonberr|es prevent
we|ght ga|n. Sc|ent|sts from |und n|vers|ty |n Sweden
d|scovered ||ngonberr|es may counteract the effects of a
h|gh-fat d|et, contro|||ng we|ght, |nsu||n |eve|s and |eve|s of
fat |n the ||ver. Be||ev|ng |t to be due of the po|ypheno| content
|n the berry, the researchers suggest popp|ng frozen berr|es
on top of your porr|dge or |n a smooth|e.

LC LL /L`CL CCL /C
EAT

1
GRlLL THEM
Grilling softens the cell walls of
tomatoes, allowing more of the
pigment lycopene to escape and be
absorbed by your body. Lycopene
may help protect against heart
disease and some cancers. Add a
little oil for even better absorption
of this fat-soluble ingredient.
2
BUY BRlTlSH
Ripe UK tomatoes have a
considerably higher lycopene
content than the imported type.
They are often picked under-ripe,
according to the British Tomato
Growers' Association.
3
HAvE THEM AS PUREE
Add tomato pure to sauces,
pizzas and marinades. lt's got a
lower water content than fresh
tomato, so the nutrients are
concentrated. One tablespoon
supplies around 10 per cent of the
RDA of vitamin E, an important
antioxidant that protects cells
from damage.
4
EAT A SlMPLE HANDFUL
Six to eight cherry tomatoes
make an easy, delicious vegetable
portion. Eat with lunch or add to a
bowl of green leaves to turn it from
one vegetable portion into two.
4 WAYS TO GET THE
BEST OUT OF TOMATOES
24Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
at ou teak ae:
bovnlng meat ln the
oven, glll o llng pan
poduce chemlcal that
ma lnceae the lk ol
dementla, a a tud
ln Poceedlng ol the
Matlonal cadem
ol Sclence.
lva avold atuated lat? It mlght
be tlme to ethlnk. tud, pat
lunded b the Bltlh Heat loundatlon
(BHl), ugget thee not enough
evldence to back U guldellne that
encouage u to vap atuated lat -
lound ln butte - lo unatuated lat
lound ln magalne o unllove oll.
n anall ol yz tudle lound that
lollovlng thl advlce dldnt eem to
lmpact on heat dleae lk. xpet
a thee ae tlll good eaon lo
eatlng a ^edlteanean dlet a lt lch
ln unatuated lat lom plant lood
and llh, and that luthe tudle ae
needed beloe conclulon can be
made. In the meantlme, ll ou pele
a llttle butte on ou bead, go ahead,
a long a ou have a health llletle.
W
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SAT FAT NOT SO BAD?
VE' RE LOVl NG..
Soreen Banana |unchbox |oaves. W|th
on|y 95 ca|or|es, 0.3g saturated fat and
6.3g sugar per |nd|v|dua| m|n| |oaf, they`re
de||c|ous|y squ|dgy and |dea| for a m|n|
energy boost before a workout. 1.35
for a pack of
f|ve. Ava||ab|e
at Tesco and
Sa|nsbury`s.
NOTEROOK

hc acs ncvs, rcscarch anc hcah, cas

'French fries?
l love them.
Some people are
chocolate and
sweets people.
l love French
fries. That
and caviar.'
Oameron D|az
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CELERRlTY
OUOTE
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Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/

e`ve a|| heard about the

benef|ts of omega-3 fats.
From reduc|ng the r|sk of
heart d|sease, depress|on
and cogn|t|ve dec||ne to a|d|ng bra|n funct|on
and eye hea|th, they`re an a||-round hea|th
booster. Omega-3s are ant|-|nf|ammatory,
reduce the st|ck|ness of your b|ood, and
prevent st|ffness of arter|es. They a|so |ower
tr|g|ycer|des and b|ood pressure and ra|se
|eve|s of 'good` cho|estero|.
Your body can`t make omega-3 fats, so
|t`s |mportant to ensure your d|et prov|des
them |n suff|c|ent amounts. Good sources
|nc|ude o||y f|sh (such as sa|mon, sard|nes
and mackere|}, f|ax o||, ch|a seeds, hemp,
wa|nuts, tofu, and green superfoods such
as sp|ru||na. The key hea|th benef|ts are
thought to come from the very |ong cha|n
omega-3s, ca||ed docosahexaeno|c ac|d
[DHA| and e|cosapentaeno|c ac|d [EPA|,
the r|chest source of wh|ch |s o||y f|sh. lt`s
recommended we eat th|s type of food at
|east tw|ce a week to prov|de a da||y |ntake
of at |east 450mg of EPA and DHA.
However, |f you`re ||ke most peop|e,
you`re probab|y gett|ng |ess than ha|f th|s
recommended amount a day - |n fact, the
major|ty of peop|e fa|| to get even one
port|on of o||y f|sh |n the|r d|et a week. As
many of us fa|| to get enough of th|s r|ch
source, tak|ng an omega-3 supp|ement |s
the s|mp|est way to boost your |ntake.
Supp|ements prov|d|ng omega-3 DHA
and EPA fa|| |nto three categor|es: f|sh o||,
cod ||ver o|| and kr||| o||. There are a|so
vegetar|an supp|ements ava||ab|e, such as
f|ax and hemp. However, there are
hundreds of d|fferent var|et|es of these
supp|ements on the market now. W|th so
many products on the she|ves, here`s how
to choose the one that`s r|ght for you.

Tbc bcs/ vy
/o/lc
hcrc's nc ccoLin
hc Lccs ha cnca
can iVc c ,cor Lcc,.
Lo vih ncrc cicns
aVaiaLc han cVcr,
vhich cis cr socncns
arc Lcs cr ,co?

Hcol/bIi/ocss 27
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Fl SH Ol L
Most qua||ty f|sh o||s are der|ved from
sma||er o||y f|sh (such as sard|nes and
anchov|es} from susta|nab|e sources. A
good brand w||| |dent|fy the source and
where |t was harvested. Some brands
a|so have 'Fr|end of the Sea` cert|f|cat|on
on the|r packag|ng to h|gh||ght the|r
comm|tment to susta|nab|e f|sh|ng. Oo|d-
water ocean f|sh are r|ch |n EPA/DHA, but
are often contam|nated w|th po||utants
such as POBs, d|ox|ns and
mercury. One concern w|th
consum|ng a h|gh |eve|
of f|sh o|| or cod ||ver o||
|s that you may actua||y
|ncrease your requ|rements
for ant|ox|dant protect|on,
part|cu|ar|y |f the f|sh o||
has become ranc|d, as these fats are very
vu|nerab|e to ox|dat|on, wh|ch can damage
your body. Oua||ty |s therefore |mportant,
wh|ch can |ncrease the cost.
Benef|ts: lf you have a spec|f|c cond|t|on
such as arthr|t|s or heart d|sease, and need
a h|gher dose of omega-3, f|sh o|| |s the
most effect|ve opt|on, because |t has h|gh
concentrat|ons of DHA and EPA. As |t has
|ower |eve|s of v|tam|n A than cod ||ver o||,
|t`s a|so safe for pregnant women. |ook for
a brand that |nc|udes add|t|ona| v|tam|n E
or po|ypheno|s to |mprove stab|||ty, wh|ch
he|ps prevent the o||s go|ng ranc|d. Some
products w||| conta|n add|t|ona| nutr|ents
for spec|f|c hea|th concerns.
Try these: Esk|mo Bra|nsharp ||qu|d
(700 mg EPA, 450mg DHA per 5m|
teaspoon}, 31.60 for 210m|; B|oNutr| F|sh
o|| w|th v|tam|n D 1,200mg (500mg DHA,
100mg EPA per capsu|e}, 18.95 for 45
capsu|es; esk|mo3.co.uk, b|onutr|.co.uk
COD Ll VER Ol L
Trad|t|ona||y g|ven to ch||dren to he|p
prevent r|ckets, and known for he|p|ng to
ease the pa|n of arthr|t|s, cod ||ver o|| |s r|ch
|n v|tam|ns A and D as we|| as omega-3s,
because these v|tam|ns are fat-so|ub|e and
stored |n the ||ver.
Benef|ts: Wh||e cod ||ver o|| |s |ower |n EPA
and DHA, |t`s a r|cher source of v|tam|n A
and D than f|sh o||. v|tam|n A |s |mportant
for sk|n hea|th, |mmune support, gut
mucosa| hea|th and eyes|ght, wh||e v|tam|n
D |s |mportant for bone and |mmune hea|th.
Th|s makes |t a popu|ar cho|ce for ch||dren.
lt`s a|so cheaper to buy than many f|sh o||s.
Due to |ts h|gher |eve| of v|tam|n A, |t`s not
su|tab|e for use dur|ng pregnancy.
Try these: |amberts Ood ||ver O||
1,000mg (140mg EPA, 110mg DHA}, 9.40
for 180 capsu|es; Seven Seas Pu|se Ood
||ver O|| P|us Even|ng Pr|mrose O|| 200mg
(52.2mg EPA, 46.7mg DHA}, 4.97 for 30
capsu|es; |ambertshea|thcare.co.uk;
sevenseas.com/cod||vero||
KRl LL Ol L
Kr||| o|| |s the |atest way to get your
Omega-3s. Kr||| are shr|mp-||ke
crustaceans that ||ve |n the ocean and are
natura||y r|ch |n omega-3 fats, ant|ox|dants
and other nutr|ents |mportant for hea|th.
Harvested from Antarct|c waters, they`re
cons|dered po||utant-free
and a renewab|e food
resource, mak|ng kr|||
o|| an env|ronmenta||y
fr|end|y opt|on.
Benef|ts: Not on|y |s kr|||
an eco cho|ce, |t`s thought
to supp|y the body w|th a
more usab|e form of omega-3, thanks to
the presence of phospho||p|ds, wh|ch he|p
transport fats across ce|| wa||s (and are
a|so |mportant for bra|n hea|th}. Because
kr||| |s more eas||y absorbed, you can get
the benef|ts at a |ower dose. lt`s a|so more
eas||y d|gested, mean|ng there`s no
unp|easant aftertaste or any of the 'f|shy
burp` often assoc|ated w|th f|sh o||.
Kr||| |s a|so r|ch |n astaxanth|n, a powerfu|
ant|ox|dant, and |ysophosphat|dy|cho||ne,
a compound made from phosphat|dy|
cho||ne, wh|ch |s a phospho||p|d fat.
Try these: v|tab|ot|cs |tra Kr||| O|| 500mg
(120mg EPA, 55mg DHA}, 14.95 for 30
capsu|es; Mega Red Extra Strength
Omega-3 (60mg EPA, 27.5mg DHA}
17.99 for 20 softge|s; O|eanMar|ne Kr||| o||
for women (42mg EPA, 19.5mg DHA},
22.99 for 60 capsu|es; v|tab|ot|cs.com,
sch|ffmegared.co.uk, c|eanmar|nekr|||.co.uk
VEGET/Rl /N OPTl ONS
lf you`re vegetar|an, a|gae supp|ements are
a good source of omega-3 o||s, a|though
the concentrat|on of EPA |s much |ower.
They`re a|so natura||y r|ch |n astaxanth|n.
A|ga| sources are genera||y cons|dered |ess
||ke|y to become contam|nated than f|sh o||
and they are a more env|ronmenta||y
fr|end|y source.
Another omega-3 fatty ac|d, a|pha-
||no|en|c ac|d (A|A}, |s found |n o||s such as
ABE YOt1ATHE OMEGA3 ZOAE?
Vcnoring i ycu gt ncugh cmga-3s? / hcm spct ingr-prick blcco
tst is a uick ano asy way tc masur ycur cmga-3 halth ano th
balanc c halthy ats in ycur bcoy. lt's nct |ust ycur lvl c cmga-3 ats
that's impcrtant cr halth but th balanc btwn cthr ats, particularly
cmga-6 atty acios. /n imbalanc btwn cmga-3 ano -6 ats is linko
tc incraso risk c inlammaticn ano chrcnic oisas. Tsting can hlp ycu
iontiy whthr ycur oit is lcw in cmga-3 ano/cr high in cmga-6. Tc
buy kits, visit aovancnutriticn.cc.uk cr cmgablccoccunt.ccm.
Kr/ l l o/ l / s uorc
cos/ l y J/ qcscJ,
ucou/ uq uo boJ
oj crosc
f|ax and hemp. These o||s are |dea| for
us|ng |n dress|ngs and smooth|es to
|ncrease your |ntake of essent|a| fats.
However, wh||e our bod|es can convert
A|A |nto EPA and DHA, the process |s
|neff|c|ent, mak|ng |t d|ff|cu|t to ach|eve
opt|ma| amounts through consumpt|on
of seed o||s a|one.
Try These: Together 100% A|gae DHA
Omega-3 (200mg DHA}, 13.99 for 30
softge|s; M|nam| Nutr|t|on veganDHA
(160mg DHA from A|gae}, 31.55 for 60
softge|s; do`s Oho|ce O|| |t|mate O||
B|end (13.5g DHA per 30m| tab|espoon
serv|ng}, 11.99 for 250m|; togetherhea|th.
co.uk, vegan-dha.co.uk, udoscho|ce.co.uk
OU/Ll TY
CONTROL
Ouantity Vhn chccsing a
supplmnt brano, lcck at th
lvl c EP/ ano DH/ it
prcvios. lt shculo prcvio
arcuno 45Omg pr oay.
StabiIity Cco livr ano ish
cils can asily turn rancio.
Slct branos that ccntain
plant pclyphncls cr
anticxioants tc hlp xtno
th stability c th cil. /lways
stcr cils in th riog, ano i
ycu'r using so cils such as
lax cr hmp, ocn't us thm
cr cccking as thy will
rapioly brak ocwn with hat.
Safety Rmmbr: mcr is
nct ncssarily bttr. l
ycu'r taking moicaticn
chck bcr supplmnting
cr any ccntrainoicaticns.
Purity /lways slct branos
that mt Eurcpan
stanoaros tc guarant
thy'v unorgcn
puriicaticn prccsss. R
wary c purchasing ncn-EU
supplmnts via th intrnt.
Snowberry
Lane Clinic
Snowberry Lane is a leading spa medical centre in Melksham
offering patients the oppurtunity to fix a number of cosmetic
problems from head to toe. Some of the treatment the clinic
specialises in includes:
-Body Contouring
-Skin Treatments
-Jet Assisted Fat Transfer
-Laser Treatments

Hcol/bIi/ocss 29
Th|s d|sh takes no t|me as buckwheat cooks so qu|ck|y.
Rep|ace the beetroot w|th chopped cucumber |f preferred

RUCKVHE/T
Full c oigstibl
prctins, this grain-lik,
glutn-r ruit so
is alsc a gcco scurc
c magnsium, ccppr
ano mangans,
which, alcng with th
high lvls c rutin
it ccntains, can hlp
lcwr blcco prssur
ano balanc blcco
sugar lvls.

REETROOT
Rtrcct is high in
vitamin C, ircn ano
magnsium, ano
ccntains phytcnutrints
callo btalains, which
hav anticxioant ano
anti-inlammatcry
prcprtis.

SPlN/CH
Packo with vitamins
ano anticxioants,
spinach is gcco cr
ycur immun systm.
lt's alsc a grat scurc
c clic acio (a must
ouring prgnancy).
High lvls c bta
carctn alsc maintain
halthy ysight.
H&F Tl PS
RUCKVHE/T & S/LMON S/L/D
Vl TH REETROOT & SPl N/CH
Serves. 4
400g buckwheat
105m| rapeseed oi|
2 tbsp extra virgin o|ive oi|
50m| buttermi|k
Juice of 1 |emon
1 sma|| beetroot, grated
50g baby Eng|ish spinach |eaves, torn
15g di||, chopped
225g hot smoked sa|mon
Place the buckwheat in a saucepan,
cover with water and bring to the boil.
Reduce the heat and simmer for 15
minutes. Drain and rinse.
While the buckwheat is still warm, dress
it with 80 ml of the rapeseed oil and the
lemon juice. Season with salt and freshly
ground black pepper.
When the buckwheat is at room
temperature, gently toss it with the
beetroot, spinach, salmon, dill and
the rest of the rapeseed oil.
Quickly mix together the extra virgin
olive oil and buttermilk. Drizzle over the
salad, and check to see if it needs any
more seasoning. Serve immediately.

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ai oa/
LC

Amanda
HamiIton
rcVcas hcr
c is
cr nalin
hcah,
scrs crinls
JUl CE ROOST
Mak|ng your own |soton|c dr|nk (one that
conta|ns sa|t and sugar |n s|m||ar
concentrat|ons to the body - th|nk
|ucozade Sport} |s s|mp|e us|ng e|ther pure
ju|ce or a standard squash. For the fru|t
ju|ce vers|on, m|x orange or p|neapp|e ju|ce
ha|f and ha|f w|th water for a dr|nk that`s
s|mp|e, tasty and add|t|ve free. For the
squash vers|on, team 200m| of fu||-sugar
squash w|th 800m| water. lsoton|c dr|nks
are best to rep|ace the f|u|ds |ost by
sweat|ng, p|us they g|ve a boost of
carbohydrate |n the range of 4-6.5g sugars
per 100m| of dr|nk. You can add a p|nch of
sa|t to both dr|nks, but |t`s on|y to keep
your th|rst st|mu|ated so you cont|nue
dr|nk|ng |n hot or very hard work|ng
cond|t|ons. Sports dr|nk manufacturers
ma|nta|n that sod|um (from sa|t} makes
water and carbohydrate uptake from the
|ntest|nes more eff|c|ent, but |ndependent
stud|es have refuted th|s.
T/STY HYDR/Tl ON
For t|mes when you need hydrat|on, but
not necessar||y fue| or ca|or|es, a hypoton|c
dr|nk |s the one of cho|ce (jockeys and
gymnasts use them regu|ar|y, for examp|e}.
Sports drinks are big business,
with the UK market worth 1.7
bi||ion in 2012. Despite this,
water is sti|| the best drink for most
workouts |asting |ess than 90 minutes.
And when you do need a sports drink,
it's easy to make your own for a fraction
of the price of a commercia| brand, and
with |ess [unk. Here are some simp|e
recipe ideas for your fitness needs.
Hypoton|c dr|nks conta|n h|gher
concentrat|ons of sa|t and sugar than your
body, and qu|ck|y rep|ace f|u|ds |ost by
sweat|ng, w|thout a carbohydrate boost.
They can a|so be preferab|e for keep|ng
up f|u|d |eve|s |f you don`t f|nd p|a|n water
pa|atab|e. To make your own, use fu||-sugar
squash but at a |ower concentrat|on than
you wou|d to make an |soton|c dr|nk - the
correct quant|t|es are 100m| of squash
comb|ned w|th one ||tre of water. Aga|n
add|ng a p|nch of sa|t |s opt|ona|, but you
shou|d on|y add |t |f you fee| |t makes the
dr|nk more pa|atab|e.
COCONUT COOLER
Th|s c|ear ||qu|d extracted from young
coconut water conta|ns 18 ca|or|es and 5g
sugars per 100m| |n an unf|avoured state,
wh|ch natura||y makes |t an |soton|c dr|nk.
As such, |t`s good when work|ng out hard
or for |onger than an hour (for examp|e,
when dehydrat|on or |ack of carbs wou|d
otherw|se affect your performance}.
Researchers at Memph|s n|vers|ty have
a|so conf|rmed that coconut water |s
effect|ve at rehydrat|ng. Because |t`s h|gh |n
potass|um (conta|n|ng 15 t|mes the amount
|n norma| sports dr|nks}, coconut water
m|ght a|so be part|cu|ar|y good for
prevent|ng musc|e cramp|ng. The fact
|t`s comp|ete|y natura| (w|th no add|t|ves}
|s a bonus, but do bear |n m|nd |t can be
more expens|ve to dr|nk coconut water
than commerc|a| sports dr|nks.
CHOCOL/TE
RECOVERY DRl NK
Wonderfu| but true - |ow-fat choco|ate m||k
|s the perfect recovery dr|nk after a tough
workout. The reason? lt has the r|ght
carbohydrate-to-prote|n rat|o to refue| and
rebu||d exhausted musc|es. lt`s a|so got
B v|tam|ns for energy re|ease, f|u|ds to
rep|ace those |ost dur|ng your workout, and
potass|um, magnes|um and ca|c|um for
bones and musc|es. A supermarket vers|on
of choco|ate m||k w||| do (and banana or
strawberry |s just as good |f you prefer}.
A|ternat|ve|y, go for an o|d fash|oned cup of
cocoa made w|th sem|-sk|mmed m||k and
a ||tt|e sugar.
P

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k

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k
Amanda Hamilton is a nutritionist, health expert and
author of three wellbeing books, who regularly features
on BBC television and radio, Daybreak and UKTv.
She's the founder and director of a retreat company.
See amandahamilton.co.uk

an you drlnk too much vater?

In rare clrcumstances yes, but ll you have
elght zooml glasses ol lluld a day you`ll be
llne. he uropean ood Salety uthorlty
recommends vomen drlnk about .6 lltres
per day. You`ll need more vhen exerclslng hard or vhen lt`s
hot, to replace sveat losses, but don`t lorce yoursell to drlnk
more than your thlrst dlctates. s a rule, lor every pound ol
vater lost durlng exerclse (ln sveat), only tvo glasses ol vater
need to be taken ln. rlnklng large amounts ol vater, lor
example durlng a marathon, can cause hyponatraemla, vhere
your body has an lncrease ln vater levels, but your body`s
sodlum levels stay the same. It can cause dangerous braln
svelllng, so the rule ls never to overhydrate yoursell.
O&/
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ai aia
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32Hcol/bIi/ocss /a//avafivov/iv.o./
LUNCH
'l'll have lunch around
two hours after breakfast.
l'll have a salad containing
kale, spinach, lettuce and
mint leaves, then add
pear, pomegranate, a few
cubes of goat's or
sheep's cheese, a
handful of pumpkin
seeds, a handful of goji
berries, and dress it with
about three tablespoons
of organic cold pressed
extra virgin oil and lemon
juice. On the side l'll have
marinated chicken
cooked with onions and
peppers, and a piece of
multi-grain bread.
This is what l keep in my
hotel fridge: green leaves,
fresh and dried fruit, nuts,
lemons and olive oil.'
RRE/KF/ST
'Nutritionists are
avai|ab|e on the tour for
everyone, but every
performer is responsib|e
for their own diet to
maintain their hea|th and
keep up with the pace of
the tour. I wake up
mid-morning - due to our
|ate night shows - and
have one big g|ass of
water. As we |ive in hote|s
and their breakfasts don't
suit my diet, I often don't
eat much. So I'|| have a
fresh organic fruit [uice
with a teaspoon of
wheatgrass powder,
bar|ey powder, ch|ore||a
and ha|f a teaspoon of
guarana. Around 45
minutes |ater, I'|| have a
handfu| of a|monds.'
Mar|e-Eve B|sson
'Vbo/ I o/ /ooy
The aer|a| hoop performer and star of O|rque du
So|e|| revea|s her fue| for the wor|d famous show
DRl NKS
'We have a juicer at work,
so when l'm hungry l'll
make a glass of fresh
juice from four carrots, a
green apple, two celery
sticks, some ginger and a
quarter of a lemon. l also
like tea and will have three
cups of green tea, two
cups of fruit or rose tea
and drink 1.5 litres of
water a day - it's important
to keep hydrated.'
SUPPLEMENTS
'About three to four times
a week - not every night
- l'll take a pre-workout
supplement by vega. l
take one 20 minutes
before my act, then
vega's Recovery drink 20
minutes afterwards.'
'Eating well when you're away from home can be a real challenge,
but Marie-Eve seems to have nailed it as her diet is pretty much
perfect. She probably doesn't need to take all the supplements
or stuff like chlorella, guarana, wheatgrass and spirulina, but they
certainly won't do her any harm. ln her line of work you really
need to have your wits about you, so its good to see that she
drinks plenty of water - the brain is very sensitive to even mild
dehydration, and reaction time and concentration levels drop
when you are dehydrated.'
O
O
SCORE
Nutri ti cni st
Fi cna Huntr
NUTRlTlONlST'S VERDlCT
Dl NNER
'We have a fantastic
catering service at work.
I'|| either have chicken,
tofu or sa|mon,
depending on what's
avai|ab|e that day, and
I'|| have it with green
sa|ad, tomato, o|ive oi|
and |emon.'
TRE/TS
'Around three times a
week, I'|| have some dark
choco|ate, and I rea||y
|ike crisps - but I |imit
myse|f to a bag a week! I
|ike dried fruit, such as
figs, prunes, apricot and
ginger. From time to time
I may have a|coho| -
perhaps three to four
g|asses of wine a week,
on average.'
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