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OCT 2017

OCT 17 £3.99

ANTI-AGE YOUR BODY Youth-boosting exercises + brain-training tools

FEEL-GOOD RECIPES

Try this gluten free pud

SLIMMER THIGHS in 21 days

LOSE 6LBS! Easy no-sugar plan

How to stop worrying

WIN £10,000! PRIZES WORTH

Your best night’s sleep, guaranteed!

ALSO INSIDE: FOODS TO MAKE YOU HAPPIER • BEAT DRY SKIN, FAST YF Cover Oct17.indd 1

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YOUR FITNESS OCT 2017 ad master_ROP 18/08/2017 14:12 Page 2

from the EDITOR

THIS ISSUE WE LOVED

DEPUTY EDITOR, Jessica

“After reading about gut health on page 10 I’m going to be stocking up on pre and probiotics for autumn.”

p10

Welcome to YOUR FITNESS!

The nights are starting to draw in, the temperature is dropping and suddenly an evening in front of the TV is even more appealing than usual – yes, I’m sorry to be the bearer of bad news ladies, but autumn is definitely here. Of course, these transitional months have their benefits (and provide the perfect excuse for a shopping expedition!), but the colder weather can also play havoc with your health and fitness plans. Whether it’s rain stopping you from running or tempting calorie-laden puds encouraging you to ditch your no-sugar rule, it can be a minefield. But don’t despair – we’re here to help you stay on track. This issue we’ve got some expert tips on how to adapt your routine in line with the seasons, with advice on how to make the most out of your home workout on page 18, a fantastic set of moves you can do sans gym on page 26 and all the motivation you need to start and keep running on page 24. We’re also sharing 10 easy ways to cut your sugar intake on page 86 and some delicious gluten-free recipes on page 79. And, on top of all that, we’ve got a fantastic selection of prizes to give away worth a massive £10,000 – visit yourfitnesstoday.com/giveaways to enter.

CONTENT WRITER, Vicky

“This issue I caught up with Kimberly Wyatt to see how she’s been working out while pregnant and how she plans to get back in shape post-pregnancy – you can find her top moves for losing the baby weight on page 32.”

p32

Claire Claire Munnings Editor

YOUR FITNESS WHEREVER, WHENEVER @yourfitnessmag /yourfitnessmag

Join us on Twitter and Facebook for the latest fitness news, advice and finds

Get us on your phone! Our digital editions are only £2.99 on Apple Newsstand

Receive the latest issue before it hits the shelves! See page 60 for our subscription offer

YourFitness 03

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CONTENTS October 2017 STARTING BLOCK

10 Go with your gut: There’s more to your digestive system than what meets the eye

13 The healthy hotlist: A bitesize look at what’s trending in the world of wellness

BODY FIT

16 Fit news: A round-up of the latest fitness stories 18 7 ways to improve your home workouts: Get fit without stepping out of your front door

20 Come rain or shine: New season buys to see you through autumn showers

24 Be your own run coach: Think you need to join a training group to stay in shape? Think again

26 No equipment workout: If you need a quick, session, we’ve got you covered

32 Dancing through life: Kimberly Wyatt talks to us about food, fitness and pregnancy

35 Jenni Falconer: Our columnist gives her verdict on fitness trackers

37 Reader survey: Have your say and be in with the chance of winning a great prize

FIT KIT

43 On your marks: See Bjorn Borg’s new fall collection 53 Lisa Snowdon: Our beauty columnist shares some youth-boosting skin secrets from Japan

ON THE COVER 30 Pull your weight: Make the middle age

86 Shining a light on sugar: 10 ways to

79 Food to fall for: Nutritionist Madeleine

94 Inhale, exhale: Kick your worries to the

20 5 moves for slimmer thighs:

64 Sleep better tonight: Fitness expert

spread a thing of the past with this workout

Shaw shares her favourite gluten-free recipes

Get leaner legs in no time

lose the sweet stuff from your diet

curb for a happier you

Craig Ballantyne could change your bedtime

COVER IMAGE: Image Source NEXT ISSUE ON SALE: 5th October 2017 04 YourFitness

Contents oct.indd 4

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this MONTH 54 Beauty rehab: Re-set for the new season 54 Beauty insider: Supermodel Miranda Kerr

SUBSCRIBE TO YOUR FITNESS!

Become a subscriber this month and get bag of Prana protein products! For details, turn to page 60.

shares her top skincare tips

58 Dry spell: Say goodbye to parched skin

HEALTH FILES

64 Health essentials: News and expert advice 71 Amanda Byram: Our healthy living guru brings us her bite-sized tips

72 Your breast care guide: We show you

what to look out for in your 30s, 40s and 50s 75 Ask the experts: Your questions answered

FOOD FIT

82 Escape fat traps: Eight foods that aren’t as healthy as you think

89 Mood boosting foods: Feeling blue? Try these five foods to perk you up

MIND FIT

92 Headspace: The best and latest ways to a healthy, happy mind

97 Being busy the mindful way:

Camilla Dallerup shares her tips for tackling a jam-packed schedule

99 Your brain bootcamp: Sharpen your mind with our anti-ageing guide

TRY IT

104 Emotional yoga: Flex your mind 107 Helen works it out: Our columnist gets on her bike

IN EVERY ISSUE

9 Mailbox: Have your say 90 Coming next month: Find out what’s

coming up in the November issue

111 This month we’ve been: Our top rated

picks of all that’s new in the fitness and health world

111

114 Final say: Twice the Health fitness bloggers

COMPETITIONS

22 Win a six-week personal training plan with Right Path Fitness

104

34 Win an overnight stay at Cliveden Spa for two 49 Win a new workout wardrobe with Acai 50 Win a Champneys spa experience 56 Win a year’s supply of milk_shake hair products 67 Win one of three sit-stand ProPlus 36 Varidesks 76 Win a luxury spa break and a healthy hamper 85 Win fit kit from Magic and a pelvic floor aid 109 Win a fitness retreat in Norfolk

YourFitness 05

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starting BLOCK

Meet the

EXPERTS Introducing Your Fitnessâ&#x20AC;&#x2122; fantastic panel of experts whose knowledge and advice helped us create this issue

AMANDA BYRAM

CAMILLA DALLERUP

KRISTOPH THOMPSON

HELEN SKELTON

JENNI FALCONER

MADELEINE SHAW

LISA SNOWDON

MIRANDA KERR

TWICE THE HEALTH

Amanda Byram is a TV presenter, and Your Fitness columnist. She shares her bite-sized health tips on page 71.

TV presenter Helen Skelton reports on how she found cycling in the capital of Hungary on page 107.

Radio and TV presenter Lisa Snowdon shares some youth-boosting skin secrets from Japan on page 53.

Professional PT Kristoph Thompson reveals five easy moves for slimmer and more toned thighs on page 23.

Camilla Dallerup is our celebrity NLP coach. She guides us back to the straight and narrow on page 97.

Jenni Falconer is a TV presenter and radio host. Read her reviews of some of the best trackers on page 35.

Nutritionist Madeleine Shaw shares her favourite gluten-free autumn recipes with us on page 79.

The beautiful Australian model Miranda Kerr talks us through her beauty regime on page 55.

Fitness blogging duo Emily Kier and Hannah Tyldesley talk to us about their crazy fitness challenges on page 114.

www.yourfitnesstoday.co.uk EDITORIAL Editor: Claire Munnings claire.munnings@aceville.co.uk Deputy editor: Jessica Harris jessica.harris@aceville.co.uk Content writer: Vicky Warrell vicky.warrell@aceville.co.uk

Aceville Publications, 21-23 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY Tel: 01206 505900

ADVERTISING Group advertising manager: Belinda Buckle belinda.buckle@mspublications.co.uk 01206 506237 Deputy advertising manager: Natasza Telfer natasza.telfer@aceville.co.uk 01206 506259 Business development executive: Emma Steele emma.steele@aceville.co.uk 01206 505428

The views expressed in this magazine are not those of the publisher. If in doubt, always consult a GP or fitness professional before beginning a new exercise regime or trying any of the products or advice mentioned in Your Fitness, particularly if you have a medical condition for which it may not be advisable.

DESIGN Art editor: Richard Allen

ACEVILLE PUBLICATIONS LTD Publishing director: Helen Tudor

Designers: Hannah Kemp, Cat Morton and Louise Abbott

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Advertisement production: Angela Scrivener SUBSCRIPTIONS AND BACK ISSUES 0330 333 0041 IN-HOUSE PHOTOGRAPHY CliQQ Photography cliqq.co.uk

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We hope you enjoyed Your Fitness. We know lots of readers will want to hang onto this magazine for future reference, but if not, why not give it to a friend, or donate it to your local doctorsâ&#x20AC;&#x2122; surgery? Or, remember that magazines can be put out with your weekly recycling for collection!

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your LETTERS

MAILBOX

Tell us your thoughts at facebook.com/yourfitnessmag, by tweeting us @yourfitnessmag, or by writing to Your Fitness, 21-23 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY

Star letter…

Turn back the hands of time

Hello H20

As a mature lady, I often worry about ageing and want to keep my body as youthful as possible so I was really pleased to see your feature on surprising anti-ageing tips (September 17). I have tried numerous face creams and potions all promising to give miraculous results but reading your nine tips was a breath of fresh air and a much more natural way of tackling the process. I hadn’t considered that the foods I ate or even the position I slept in could all have an impact on retaining a youthful glow, now I feel inspired and better than ever. Thanks, Your Fitness! Lisa Pearson, Cornwall

Thank you for the interesting and timely piece about water in your August issue. I thought I was taking on enough fluid but thanks to this month’s feature I can see that it’s slightly more complicated. Since reading this I have started to make sure I drink more water every day, even if it’s flavoured rather than sports drinks which seem to have more sugar than I realised as well. Jennifer Shelden, Leicester

Write in and win! Get in touch with us at Your Fitness and you could win some great sporting goodies. The writer of the star letter in next month’s mag will win a 12 pack of TIANA Pure Raw Coconut Water, worth up to £50. Incredibly tasty and refreshing with real aromatic passion fruit, these drinks are low in calories with no added sugar or preservatives. Suitable for vegetarians and vegans, they are great daily as a refreshing juice for all the family or a superior sports drink for active rehydration. Head to tiana-coconut.com to find out more.

Chill out

Question of the month... We asked: Who would be your ideal workout partner?

I am a single mum of three kids and also work full-time. Although I love my busy schedule, it does occasionally leave me feeling quite stressed and I struggle, like many, to find the balance between work and social time. Reading How To Be Stress-Free In Seconds (September 17) really resonated with me and I was surprised to learn so many great hacks that can impact how you feel almost instantly. I will definitely be taking more time to unwind and have even started journaling once a week, recording all the good things that happen as suggested in your feature. I now feel like I could face anything with a confident and positive attitude. Debbie, Nottingham

How to contact us Your Fitness, 21-23 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY

My ideal workout partner would be Fearne Cotton she is so grounded and open. I am currently reading her book, Happy, and it is encouraging me to want to live a healthier, happier lifestyle. I am working more on myself and the importance of balance and letting go. Lianne, via email Joe Wicks, The Body Coach, as I love a HIIT session and his healthy recipes. Rochelle, via Twitter Definitely Davina McCall, she is such an inspiration! Caroline, via Twitter

Have your say…

Next month’s question is: How do you stay motivated for working out in the autumn? To take part in the Q&A, send your answers to Your Fitness, 21-23 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY, email us at letters@yourfitnesstoday.com or contact us via facebook.com/yourfitnessmag, or tweet @yourfitnessmag

letters@yourfitnesstoday.com

facebook.com/yourfitnessmag

@yourfitnessmag

@yourfitnessmag YourFitness 09

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Starting

BLOCK

GO WITH

YOUR

GUT

There’s more to your digestive system than what meets the eye

rusting your gut instinct may sound like something your mum or grandparents waxed lyrical about when you were growing up but it may not be the old wives’ tale we once thought. With over 100 million brain cells, your gut is the rebel of your organs – it doesn’t need to wait for your brain’s impulses to carry out the important work of digestion, it can think for itself thank you very much. Not only that, it can also actually help you think due to the vagus nerve embedded deep within, carrying information to the brain. No wonder we hear so much about the importance of good gut health. But what does that really mean? YF investigates…

A GUT FEELING

Conversations about good digestion may not be the best topic of conversation at your next dinner party but it is one worth taking note of. “When I talk about gut health, I look at the ability to digest proteins, fats and carbohydrates, levels of friendly versus bad bacteria, ph level, inflammation and gut integrity (i.e. whether your gut wall is intact and doing what it should be doing).” says nutritional therapist Sandra Greenbank (sandragreenbank.co.uk). Basic functions aside, experts are now taking a more overall approach when it comes to

10 YourFitness

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gut HEALTH making sure the gut is ticking over optimally. “Research is increasingly proving that the gut has a profound influence on many functions in the wider body,” naturopath Louise Westra (gleneagles.com) tells us. “For example, the production of neurotransmitters within the intestines play an important role, not only for gut motility but also in the brain for mood. If the gut isn’t working well then, amongst other things, the removal of products such as hormonal wastes may be impaired which can have much bigger consequences throughout the body.” This doesn’t mean a little pain and an hour in the bathroom, it could lead to more chronic and permanent problems. “We now know that the majority of our immune system resides in our gut,” Louise says. “If we don’t look after it it could result in anything from constipation or loose bowels to decreased levels of energy, poor skin health, immune dysfunction, hormonal disruption or an unstable or low mood.”

SWING LOW

The last one threw us a little too – an organ that processes everything we ingest determines our mental state as well? According to neurobiologists at Oxford University it does as their study offered conclusive evidence of a connection between gut bacteria and mental health in humans. The researchers found that supplements designed to boost healthy bacteria (prebiotics) may have an antianxiety effect insofar as they alter the way that people process emotional information. “Yes, this is true in my experience,” Sandra exclaims. “Low levels of some nutrients, B12 for example, can cause anxiety. Our gut bacteria manufactures B12, so it’s important that we have a healthy microbiome that can carry out this job. Of course B12 is derived from our diet too, but if we can’t digest the food that we eat and unlock those nutrients, our body cannot make use of them. Some neurotransmitters are made in the gut such as serotonin, which we know is involved in our mood. “There is also something called a gut/ brain barrier and if our gut becomes leaky substances that aren’t normally let into the blood stream from the gut can start to come through and affect the brain. A leaky gut can be caused by a poor

diet, some pharmaceutical drugs, stress, food intolerances, sugar or a parasitic infection, all of which are more common than you may think. The good news is that this is mostly something we can fix with diet and lifestyle changes.” Phew!

GUT CHECK TIME

UP N A T CLE UR AC YO

Apart from supporting our gut bacteria with supplements (more of this later), Louise and Sandra suggest starting by making smart choices when it comes to what’s on your plate. And it’s not great news for wheat-lovers! “Eat a whole food diet with plenty of fruit and Ultra Probiotic vegetables,” Sandra starts. “I recommend you 2.5 billion, £40 aim for 10 portions a day and try to eat the bodyism.com rainbow (only one or two of those should be fruit). Often I see clients who have Weetabix for breakfast, a sandwich for lunch and pasta for dinner – that is too much wheat. If you are experiencing digestive problems, I think a three to six week break from gluten, dairy and sugar is a good starting point, then reintroduce each food Ombar Probiotic Coconut about four days apart and watch Raw Chocolate, £1.99 for symptoms. planetorganic.com “If you’re constipated I recommend you soak one tablespoon of flax seeds overnight in a glass, and in the morning take this with an extra glass of water (you can add it to smoothies or porridge). The seeds should help bulk out the stool and make it easier to pass, but do make sure you are having plenty of fluids alongside.” Smoothies and porridge – sounds delicious, right? Surely you didn’t think we weren’t going to mention the dreaded ‘f’ word did you? “Fermented GI Natural from foods which have not been pasteurised, such Nature’s Plus, £23.75 as kefir, yoghurt, kimchi, miso and kombucha revital.co.uk are perfect for boosting your good bacteria in the gut,” Sandra says. They may have a bad rep in the taste department but, knowing how to introduce these vital ingredients into your diet is key to boosting your immunity. Try adding something you enjoy such as fruit or honey to kefir or teaming miso with houmous to take the tanginess away. With probiotics taken care of, Louise Organic Flax Seeds, £3.49 suggest introducing prebiotics into thefoodmarket.com our diet to feed the good bacteria. “Some foods high in prebiotic fibres include garlic and onions (and any vegetables in that family, e.g. leeks), asparagus, bananas, chicory (used in coffee substitutes) and dandelion greens. Generally, raw foods have more prebiotic fibres than cooked foods,” she says. “When it comes to pre and probiotics, use small amounts to begin with rather than suddenly eating a large amount of sauerkraut in one sitting which can be uncomfortable for those with an imbalance of The Good Gut Guide flora in the bowel. Try a low dose of supplements by Liz Earle, £25 to start with and you can gradually increase to lizearlewellbeing.com 40 billion strains over time.” Kimchi anyone?

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LUNAR CYCLES

The Healthy

New season, new moon. Ace October’s cycle and have your best month ever.

HOTLIST

WAXING CRESCENT 1ST-3RD, 21ST-26TH, 30TH-31ST

A bitesize look at what’s trending in the world of wellness

Put any plans into practise. You’re more open to people and ideas during this phase.

NIGHTS IN

WANING GIBBOUS 7TH-11TH, 14TH-17TH

If you thought hygge was sooo last year, we’ve got news for you. The popular Danish trend is back in the form of birthday parties and social get-togethers. As the colder weather sets in, there’s no better time to batten down the hatches and break out your comfies and it’s now completely acceptable to do socially. From Selena Gomez’s pj birthday party to Diane Kruger’s Saturday night cook-a-thon for her best girlfriends, it seems that staying in really is the new going out. Snuggle down and get cosy with these top night in buys.

Enjoy some alone time. You’ve put in the effort, now you can see it all come together and relax a little more.

Heyland & Whittle Sandalwood and Oud Candle, £30 johnlewis.com Chunky Knit Throw, £24.99 very.com

NEW 18TH-20TH

Start thinking. This is a great time to set intentions and embrace new beginnings.

FULL 4TH-6TH

Cartwright & Butler Green Tea Caddy, £7.49 selfridges.com

Get busy. As libido’s peak, celebrate your urges. But as passions run high, be wary of arguments.

HEALTHY DINNERS NEED A NIGHT OR TWO AWAY FROM THE KITCHEN? NO PROBLEM WITH THESE HEALTHY MEALS ON WHEELS

LAST QUARTER 11TH-13TH

If any grievances are bothering you, now’s the time to release your anger and forgive.

EVERDINE, FROM £6.90 A MEAL, EVERDINE.CO.UK Pushed for time? Get a homecooked, nutritious meal that’s sustainably sourced in 10 minutes thanks to Everdine’s clean eating frozen formula.

FRESH FITNESS FOOD, FROM £20 A DAY, FRESHFITNESS FOOD.COM

SPRING GREEN, FROM £36 A MEAL, SPRINGGREEN LONDON.COM

Create a diet based on your personal needs. Once you’ve chosen your goal, a nutritionist will design your menu for you.

Founded by Michelin-star trained chef Bonnie Stowell, pick one of the three well-balanced packages for a quick and nourishing meal.

FIRST QUARTER 26TH-29TH

Tread carefully. This is typically where challenges and problems arise that need decisions.

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your fitness REPORT

BODY fit

Pop-up your plank The plank is a holy grail move when it comes to toning your abs and strengthening your core. Not only does it require very little effort, zero equipment and is (kind of) like laying down, it builds isometric strength to help sculpt your waistline and improve your posture. However, if you’re ‘board stiff’ of the basic plank, try challenging yourself with these three new additions as revealed by Olivia Cooney, personal trainer and founder of Popup Fitness (pop-up.fitness) in association with lovebeetroot.co.uk

In a plank position drop your right hip bone to touch the floor. Now, raise it back up and lower your left hip bone to the floor at the same time, in one smooth motion. Repeat. Keeping your hips low, raise and lower one leg at a time, keeping your body still focusing on glute contraction. Starting the plank on your forearms, push up onto the palms of your hands into a high plank, position, then return back to forearm plank and repeat.

2 3

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Fit

GET ACTIVE | GET HEALTHY | GET FIT

FitNEWS

NEWS

WEATHER-PROOF YOUR WORKOUT

As we transition into the colder months, the typical British weather is a less than desirable workout buddy if you like to run outdoors. With rain making you more vulnerable to slipping and cooler temperatures causing your muscles to tighten (which makes them more prone to injury), winter can certainly wreak havoc with your training. To ease any seasonal sporting niggles, we’d recommend using arnica gel which helps relieve muscle and joint pain. £6.75, avogel.co.uk

Whenever I feel bored 50% Rarely 29%

#FITSPIRATION

There’s nothing like a success story to inspire your own fitness journey which is why we love @toneitup. The popular Insta account is run by two friends Karena, a triathlete, and Katrina, a health science student and is full of motivational quotes, recipes and dreamy workout shots in the beautiful Californian sunshine. Jealous? Us?

Every six weeks 21%

WE ASKED YOU: How often do you change up your fitness routine? It’s important to regularly switch up your fitness routine so that your body doesn’t get used to the same exercises and is challenged.

16 YourFitness

Fit News.indd 2

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QA &

LUNGE IT OUT They may be our go-to move for lean legs but how can you take lunges to the next level? Introducing a barbell may seem intimidating but this can really elevate your workout by adding weight and making your body work harder. Steph Elswood aka @HealthyChefSteph and ‘GEN P ambassador’ gen-p.com explains how to perfect your lunges.

1 LAURA CRANE We spoke to the professional surfer about her diet and what keeps her motivated...

WHY IS SURFING A GOOD SPORT TO TAKE PART IN?

Naturally, I am biased and believe that surfing is the best sport in the world! But what makes it so great is that it doesn’t get boring as you will never surf the same wave twice. It can also take you to some of the most incredible places on the planet.

WHAT IS YOUR TYPICAL DIET LIKE?

For breakfast I’ll have muesli, yogurt and fruit or eggs with avocado and salmon. Then lunch is usually a bean salad with tuna as it’s super easy to make! I always ensure my dinner contains protein which is usually fish or chicken. I try to keep my diet as clean as possible so I normally have it with steamed vegetables but I always listen to my body and if it needs carbohydrates I will have some sweet potato or quinoa.

HOW DO YOU STAY MOTIVATED TO TRAIN?

I’m extremely lucky because I’m one of those people that loves to work out and I really enjoy the feeling I get from doing so. On the days where I can’t be bothered I focus on how good I will feel after. I also try to change my training regime, doing things like different circuits or going to a new exercise class.

Lift the barbell over your head and rest it onto your shoulders. Step forward with one leg and lower down so that your back knee lowers towards the ground. Make sure that both of your legs are in 90 degree angles and push through your front heel to standing. Try not to lean forwards. Keep your back upright, your shoulder blades retracted and your chest proud. Imagine your hips are the headlights of a car. Make sure that they are both facing forwards and your body is not twisting. Keep your belly button pulled to your spine throughout the movement.

2 3

83%

of individuals reached their goal weight when trying a paleo diet which is deemed as the most effective diet for achieving wight loss. It encourages eating natural food that mirrors a caveman’s diet. Ticketgum.com

READ ALL ABOUT IT

With summer now nothing but a distant memory, it’s only natural for our fitness motivation levels to decline as it starts to get drearier outside. So, why not get inspired and keep up the momentum with strength coach and Instagram star (@soheefit) Sohee Lee’s new book Eat. Lift. Thrive. Drawing on her own experiences, Sohee brings you tips for building confidence and improving health whilst breaking down exercise myths to give you an easy-to-follow 12-week training programme. You’ll hit those fitness goals in no time! £16.99, humankinetics.com

YourFitness 17

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7 Body

FIT

ways to

Improve your

HOME WORKOUTS

Exercising from the comfort of your own home has many benefits – it's cheaper than heading to the gym, you can train whenever you want to, you don't have to travel anywhere and there's no waiting for equipment to become available! However, are you getting all you can out of these sessions? We asked Harkirat Mahal, personal trainer at mobile training service MotivatePT (motivatept. co.uk), for expert tips on how to improve your home workouts and get fit without stepping out of your front door.

INVEST IN SOME EQUIPMENT

Don't worry, we aren't talking treadmills and bulky gym equipment that will take up most of your living room and a lot of your pay check – we mean easyto-store, budget-friendly, lightweight or small pieces that can be used in a variety of ways to ramp up your routines. This might include resistance bands, dumbbells, kettlebells, barbells, a skipping rope or a yoga mat, for example. Having this equipment at home will not only make you more motivated to work out when you're there, but it will also make your exercise more fun.

LISTEN TO MUSIC

Being at home means that you get full control of the sound system and you don't need to rely on your headphones or listen to whatever the gym happens to be playing that day. Use music to motivate you during your workout – as it's your house, you can choose the playlist and the volume! A good beat can add huge amounts of energy to your routine and it will help to mentally take you to a more focused mindset, one that will help you to forget you are at home and make you think you're sweating it out at the gym instead.

18 YourFitness

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expert TIPS

USE YOUR BODYWEIGHT

Some people struggle to work out at home when they overcomplicate what they're doing. It's not a gym environment, so it doesn't have to be all about kettlebell squats and barbell deadlifts. Bodyweight exercises require no equipment and minimal space, meaning that they're perfect for when you're in your house and don't have the facilities to do certain moves. Simple to implement, home workouts should include basic bodyweight exercises, such as squats, planks, lunges, bridges and leg raises. All of these are really effective if you're looking to get lean and tone up!

FEEL AT HOME

When working out indoors, many people miss the obvious and don't make the most of the fact that they are indeed at home. Keep in mind that it offers lots of useful furniture and equipment for exercise that simply don't exist at the gym. You could use the stairs for uphill runs or to mimic the step, a chair for lowseated squats, the edge of the sofa for tricep dips or the kitchen counter for standing push ups â&#x20AC;&#x201C; all of these are great ways to make your routines really varied and enjoyable. Once you start to make the most of your home environment, the quality of your workouts will soar.

CLEAR SOME SPACE

It can be really difficult to take exercising in your own house seriously if you're short of space and struggle to perform even basic movements without risking injury. An instant way to improve your home workouts is to find a place where you can easily make some room to move. That could be achieved by simply pushing the sofas back, moving the coffee table out of the way or by permanently creating a gym spot in a corner of the house. This will help you to be less distracted and stay focused on your training, without worrying about bumping into furniture.

DRESS THE PART

No matter how much you might want to, don't try to exercise at home in your pyjamas! If you do this, your workout will reflect that same lazy or non-committal attitude and you won't find yourself as motivated as you could be. Simply changing into your gym gear will raise your game and get you into the right frame of mind for training. It's such a small thing that's often overlooked, but it could really improve your routine â&#x20AC;&#x201C; so save the PJs for a cosy night in on the sofa instead!

MINIMISE DISTRACTIONS

A big thing that can trip you up is that your home can be a very distracting place, full of chores and alerts. From the washing machine beeping and the telephone ringing to emails arriving and someone at the door, there's always something going on that could take your mind off your workout. At best this means you aren't concentrating fully on what you're doing, and at worst it could lead to an injury. Try to reduce interruptions wherever possible by switching off or unplugging devices for a short period while you're training. Everything will still be there when you're finished!

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Starting

BLOCK

COME RAIN

OR SHINE Don’t let good old Blighty’s unpredictable forecast get the better of your workouts

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20 YourFitness

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Light Running Jacket, £39.99 hm.com HeatGear Printed Capris, £35 underarmour.co.uk

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Shopping OCT.indd 3

21/08/2017 08:51

HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*

readers’ COMPETITION

* Terms and conditions apply

WIN A SIX-WEEK PERSONAL TRAINING PLAN! A

We’ve teamed up with Right Path Fitness to give away a six-week intense personal training plan to one lucky reader

utumn may be on its way, but that’s no excuse to let up on your health goals! Right Path Fitness is offering you the chance to win a six-week intense plan, which is a personalised training programme tailored around your specific aims – whether you want to reduce body fat, create some impressive abs or attain higher athletic performance. This plan includes three to four personal training sessions each week at the private London studio, a one-hour nutrition consultation and personalised diet plans, and you’ll even get a post-workout nutrition shake and towels for every session, too! Led by Great British and England freestyle wrestling champion turned PT Keith

WORTH

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McNiven, Right Path Fitness is a team of personal training specialists, aiding clients to achieve their exercise aims through a range of sessions, six and 12 intense plans, three-minute blast workouts and group training delivered at the client’s home, in the Shoreditch studio, or in the great outdoors. It’s also a bridal wedding fitness specialist, helping brides to feel their most confident on their big day. So, if you’re planning for a holiday or a wedding, or just need some extra motivation, this prize could be just what you need to look your best. Find out more about Right Path Fitness at rightpathfitness.co.uk T&Cs: Terms and conditions apply. See online for details. Visit yourfitnesstoday.com

22 YourFitness

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toning TIPS

MOVES FOR

3/ TUCK JUMPS

l Begin standing with feet hip width apart, knees soft. Bend your hips and knees to come into a quarter squat position with your arms by your sides l Quickly straighten your legs and jump up, bringing your knees in towards your chest and raising your arms up for added momentum l Land softly with hips, knees and ankles in line then repeat the movement to complete 10 to 12 reps

SLIMMER THIGHS For trimmer, toned thighs try these five moves from Kristoph Thompson twice a week. Youâ&#x20AC;&#x2122;ll see a difference in just 21 days!*

4/ STEP UP

l Stand with a bench or step placed in front of you. Place one foot onto the step, ideally with a 90 degree bend in your hip and knee, and the opposite arm raised l Step up, making sure your knee stays in line with your toes, bringing the other leg up so your knee is level with your hips. Drive the lower arm upwards as you do so, alternating your arm position l Reverse the movement to step back to the floor then repeat to complete 10 to 12 reps, before switching legs

P *Weight loss is dependent on a variety of factors and this circuit should be performed alonside regular exercise and a healthy balanced diet

erform these moves one after the other in a circuit, pausing briefly between each exercise if you need to, and resting for up to two minutes between each circuit.

LEG 1/ SINGLE SQUAT

l Transfer your weight to your right side and bend your left knee to take your left foot behind you â&#x20AC;&#x201C; this is your starting position l Bend your right hip and knee to come into a squat position, going as low as you feel comfortable, while keeping your right knee behind your toes l Straighten your right leg to return to the start then repeat. Perform eight to 12 reps then switch sides, holding onto the back of a chair for additional support if needed

2/ HIGH KNEES

l Begin jogging on the spot, increasing the speed and height of your knees as you do so l Land softly on the balls of your feet, aiming to bring your knees up level with your hips each time l Try to move as quickly as you can, performing as many reps as possible in 20 seconds

5/ SIDE LUNGE

l Begin standing with feet hip width apart and your hands on your hips l Take a large step to the side with your left leg then bend your hip and knee to come into a lunge, making sure your knee stays in line with your toes and your back remains straight l Push through your left leg to step back to the start and repeat, stepping with the right leg. This counts as one rep. Complete six in total

YourFitness 23

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Body

FIT

run coach BE YOUR OWN

Think you need to join a training group to stay in shape? When you’re balancing running with family life, you can get fit on your own!

WORDS: Sarah Ivory

ere’s something you might not know – female runners are masterful multitaskers. Somewhere between heading to work, cooking dinner and helping the kids with their homework, they still find time to pound the pavements. It’s not easy but the minute they get out of the door – albeit sometimes bleary-eyed and foggy-headed – running proves itself to be entirely worth it. Not only is it great for muscle and cardiovascular fitness, but the endorphins released when jogging can also make you feel a bit more energised. Running does come with a compromise, however – most women run alone. With running club sessions taking place in the middle of family routines, and few friends being able to train off-the-cuff when you do manage to grab five minutes to yourself, there’s little choice other than to jog on your lonesome. And this can make sticking with a routine doubly difficult. After all, science shows that having a workout buddy can increase your dedication to exercise. Fortunately, there are a few things you can do to boost your motivation. Here, our panel of experts reveal how to increase your mojo. Notepad ready?

TAKE IT EASY Running after a long hiatus, whether that’s the school holidays or just a break in the sun, can feel like a chore. Getting out of breath after jogging a few metres down the road is frustrating but don’t put too much pressure on yourself to run hard. “Be committed but be kind to yourself,” says Claudia Schroegel, Adidas Runners captain. “Try a walk-run strategy – for example, run for two minutes, walk for 30 seconds, and repeat. Increase the running and decrease the walking time as you progress. Aim to do this two to three times a week for around 20 minutes or more.”

24 YourFitness

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hit the ROAD

RUN FOR YOUR KIDS As the adage goes: if you want something badly enough, you’ll find a way to make it happen. And the same can be said for running. Trouble is, after a busy day, running can seem like a chore. Don’t think of going for a run as a tough task; think of it as a way of re-energising. “As a busy mum, finding time to take care of yourself can be difficult,” says Mackenzie Havey, author of Mindful Running. “But running can provide a rare bit of time to just focus on doing something good for yourself – time to simply enjoy being in the moment away from life’s other responsibilities. Even on days when I feel less motivated to run, I know that, when I’m done, I’ll feel refreshed. And that makes me a better mum, wife and friend. That fact gets me to lace up and run a few miles, even on the days when I feel tired.”

FIND FRIENDS ONLINE You might not be able to make that club training session but you can join a community of like-minded runners online. Social communities, such as TheRunningBug.com, Strava and Garmin Connect, can provide you with all the motivation you need to keep going. “If you fall off the fitness wagon because life gets in the way, don’t give up,” says Schroegel. “When motivation wanes, have your support network there for virtual cheers.”

RUN WITH PURPOSE

TRY EXERCISE SNACKING No time for a long run? Try breaking your runs down into snack-sized chunks. “There’s a lot you can achieve in 20-45 minutes,” agrees Schroegel. “Run little and often. And try incorporating some basic conditioning exercises into your day to day. Brushing your teeth? Do some calf raises. Invest in the time you have.” And don’t forget that some gyms offer childcare, so you can always train on the treadmill if your children are too young to leave alone. Speak to other running mums in your local area and find out how they do it.

Getting out of the door is one thing, but knowing where and what type of run to do is another. “Make sure each run has a purpose,” says Siobhan Dockerill, head coach for Odlo Run Club (@siobhanrootes). “Knowing what the purpose of that run is will help with motivation. Is it an easy recovery run to loosen the legs off from a previous hard effort? Is it a long run to help build aerobic endurance? Is it a threshold run to help with speed endurance? Or is it a hard interval run to help with your speed? Knowing what you’re doing and why you’re doing it will keep you on track.”

STAY ON SCHEDULE GO FOR GOAL Have a realistic goal. If you can only dedicate one hour a week to running, accept that now is not the time to sign up for a marathon. “Be clear about what you want to achieve but also don’t be a slave to it,” agrees Schroegel. “Goals need structured plans. They must be specific, realistic and set to a date. ‘I want to be fit’ isn’t specific enough. Write down what your goal will look like, how you want to feel once you’ve achieved it, and what others might say to you. Visualise your personal finish line.” Running a fast 5K or doing a 10K is a great goal for new runners. Try Adidas’ new City Runs series (adidascityruns.com).

Whether it’s six runs a week or six runs a fortnight, knowing when you’re going to run will help you to mentally prepare for the session. “Having a routine will help you to keep it up,” says Dockerill. “Choose a time that fits in with your family’s routine, so that you feel as guilt-free as possible when leaving the house. Running can be a great way to have some ‘me time’, whether that means planning the dinner while you’re running or just zoning out from it all. However, always remember to be flexible. If you miss a run because your child is unwell or you have a big meeting at work, don’t play catch up – just accept it and move on.” Amen to that.

YourFitness 25

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Body TopFIT form

No equipment NEEDED If you need a quick, at-home workout that'll deliver the results you need, we've got you covered

Whether you can't get there or you don't ever want to get there, you don't have to be a gym bunny to get your best body yet. Using a mixture of bodyweight moves and bursts of HIIT, our no equipment workout can give you a slim and strong silhouette without a treadmill or dumbbell in sight.

GUIDELINES

l Repeat this circuit three times a week for four weeks to see the best results. l If you want to take it to the next level after two weeks, try to increase the intensity of your

HIIT sessions by increasing the time to 40 seconds. l You can also try to add five reps to each move. This slight increase will make sure you donâ&#x20AC;&#x2122;t plateau.

26 YourFitness

Workout.indd 1

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no equipment WORKOUT THE WARM UP

THE WORKOUT

TUCK JUMPS 4 sets of 30 seconds on, 15 seconds off

1 2

Start with your feet shoulder width apart Jump both feet off the floor together and tuck your knees into your chest or as high as you can. Land and repeat

PT TIP

Use your arms to push through the air to lift your knees and raise your heart rate that little bit higher!

SKATERS

4 sets of 30 seconds on, 15 seconds off

With your feet hip width apart, jump from one leg to the other from side to side

3 1

TRICEP PRESS UPS 2 sets of 15 reps

Start on all fours with your hands on the floor, a little

trying to increase the distance between the jumps Land each jump with a bent knee and your chest over your knee while your opposite arm stays high â&#x20AC;&#x201C; like a speed skater. Alternate each side for the required reps of each set

narrower than shoulder width apart Slowly lower down to the floor keeping your hips and chest in line Make sure you keep your elbows tucked into your body to activate your tricep muscles, press up and repeat

2 3

YourFitness 27

Workout.indd 2

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Body TopFIT form

SINGLE LEG SQUATS 2 sets of 15 reps

Start by standing on one leg and extend your other leg off the floor so it is out in front of your body Keeping your arms out straight in front of you to

REVERSE CRUNCHES 2 sets of 15 reps

Lie on your back with your knees together and bent 90 degrees above your hips and your hands by your sides Slowly raise your knees and curl them towards your

counter balance your weight, lower down by bending your standing leg and push your hips back to achieve a squat Make sure you keep your chest up and your back straight as you push back up to a standing position Repeat for the correct amount of reps in the set then switch legs

chest, lifting your lower back off the floor Slowly lower back down and repeat

4 sets of 30 seconds on, 15 seconds off

Get into a full press up position with your hands shoulder width apart and under your shoulders. Now lift one knee towards the opposite

7 1

elbow (or as high up the body as you can) Return to the start and repeat on the other side

PT TIP Try to do these

mountain climbers quicker than normal reps â&#x20AC;&#x201C; this will increase your heart rate and burn a few extra calories. Remember to embrace your core throughout this move as well

SIDE PLANK 2 WITH ARM ROTATION 2 sets of 15 reps

PT TIP Keep your tail bone

off the ground throughout to ensure your abs stay fully loaded. As you lower your legs try to keep your upper body relaxed and your chin tucked

MOUNTAIN CLIMBERS

Starting on the floor, lie on your side with your elbow bent under your shoulder and one foot on top of the other

Raise your body up to a side plank position with your other arm straight up above your other shoulder to achieve a straight line from one hand to the other Slowly rotate to lower your top hand under the arm pit of your bent arm without moving your elevated hips. Do one set and then repeat on the other side

28 YourFitness

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no equipment WORKOUT

ALTERNATE 1 TOE TOUCHES

2 sets of 15 reps

Lie on your back with your knees bent at 90 degrees from your hips Slowly extend and lower one leg to touch your heel

on the floor then release back to start position Repeat with the opposite leg and alternate between legs for the set

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3 2

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YourFitness 29

Workout.indd 4

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Body

FIT

Pull your

WEIGHT

Make the middle age spread a thing of the past and turn back time with one tweak to your workouts

f Kettlebell classes send shivers down your spine and the free weights area at your local gym is a strictly no-go zone, we’ve got news for you – it could be the secret to turning back the clock. We know, it’s intimidating – the grunting, bulging muscles and string vests (yep, they’re still there, we’ve seen them!) is enough to send anyone running for the nearest cardio class. But research has shown that pumping a little iron can shift stubborn lbs, improve bone and joint health and stave away mental health disorders. So, jump off the treadmill and pick up a dumbbell as we tackle the hurdles stopping you from embracing your new anti-ageing regime.

ROLLING BACK THE YEARS

Lifting heavy weights may seem like the last thing you should be doing as you get older – especially when people start rushing to your aid at the hint of an overloaded shopping bag, but studies have shown that it can prevent some of the typical problems associated with ageing. “The benefits of lifting weights are ten-fold. Not only can you build strong and lean muscle mass and reduce the chances of bone diseases such as osteoporosis, which is very prevalent as we age,” says Charlie Turner, co-founder of premium and natural protein and supplements brand Neat Nutrition (neat-nutrition.com). “As

we mature, many of us lose muscle mass and this is true for both women and men. Weight training can help keep your muscles strong and helps increase and maintain muscle mass which is important for day-to-day movement as we get older.” Once considered a vanity exercise, strength training isn’t just for the beach bums and body builders anymore – and Mila Lazar, head of HIIT at Another_Space gym (anotherspace.london) has the science to prove it. “By incorporating weightlifting into your routine you lower levels of myostatin (a hormone that regulates muscle growth, in short, the higher myostatin means less muscle) and increases the size and strength

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anti-ageing WEIGHTS

FINDING THE BALANCE

If you’re a cardio queen, this may seem like bad news but there’s room for both. “There are benefits to both cardio and weight training to help maintain a healthy body as you age,” Charlie says. “Cardiovascular exercise gets your heart rate up and increases blood flow around the body, helping to keep you fit. Your heart is one of the most important muscles in the body and like other muscles, it needs to be worked to keep it strong. Cardio is also proven to keep your metabolism revved up, and diabetes under control. That being said, lower intensity exercise such as weight training is kinder on the joints and is fantastic for maintaining muscle and bone strength. In today’s age, more people are doing HIIT regularly, which is great but if done too much at a very intense rate it can have long term effects on bones and joints.”

LOSING IT

Hitting the weights may build a strong body, but what about losing inches? Running a 5k here and there may have the scales tipping in your direction, but you might be losing more than you bargained for. “When you’re losing weight through cardio only, you’ll lose muscle and fat. Ideally, adding in a weight training aspect will counteract this but if you don’t, you could actually be slowing down your metabolism by losing lean muscle mass, rather than revving it up, Mila explains. “Cardio is helping the cardiovascular system but it fails to work as many muscles and it can actually contribute to muscle loss instead of fat loss. Decreasing body volume through strict diets and hours of cardio won’t have as much an impact in fat loss than lifting weights. It also helps myofibrillar development of the muscle which results in an overall increase of calorie burning and metabolism speed.”

SHOULDER PRESS

YOUR WEIGHTLIFTING FEARS BUSTED

10-12 REPS X 3 SETS

This move is great for your delts and triceps.

With a mere 21 percent of women strength train two or more times a week, YF is here to put your dumbbell dread to rest

Hold a dumbbell in each hand and either stand or sit on a bench with back support and plant your feet firmly on the floor Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level

STRENGTH SNAG #1

2 3

“The weights area is full of men”

We may interact with the opposite sex on a daily basis – at the school gates, the corner shop, the office – yet, throw one in the mix at the gym and we clam up. But things are on the change and Mila suggests we look closer as women are #girlbossing their way to the weights. “The weightlifting area for years has been a male dominated space on the gym floor – it’s very intimidating to stand around men that are lifting very heavy weights. Women have possibly seen that area as a scary one where they will be judged and never felt comfortable trying it which has led to this negative perception and causing women to be afraid of lifting weights. It may have been a man’s world in the gym but nowadays you can find more women in the weight area than a few years ago,” she says.

STRENGTH SNAG #2

“I want to be lean but I don’t want to be bulky”

Ah the number one reason us ladies won’t step our new season sneaker into the weight room. And the answer is simple – it’s impossible. “Women have 10 to 20 times less testosterone – the hormone needed to build muscle – than men. You’d also need to be consuming a lot more calories than you burn,” Charlie explains. “Weight training will not make you bulky, it will make you strong and lean and is effective for fat loss. The same also applies for protein shakes but that’s a whole other story!”

STRENGTH SNAG #3 “I don’t know what I want to do”

You’ve made it! Now what? Putting together a simple exercise plan is the next step to ace your weight training workout. We would always advise that you speak to a member of your gym to talk you through a routine to make sure your form and weights are correct. But, in the meantime, grab a couple of dumbbells and try Charlie’s easy five-step plan.

LIFT EM UP/ Work it with Charlie’s simple weight-lifting circuit

of muscles,” she tells us. “Overall, a decrease in myostatin and an increase in muscle mass helps us during the ageing process so we feel fitter, stronger, leaner and happier – and this all makes us feel younger.” Sounds good to us. Although ageing is inevitable, the symptoms of time can be lessened with an easy weight training programme. According to the Centers for Disease Control and Prevention, including 150 minutes of strength workouts each week can cut your risk of diabetes by 34 percent, improve balance, heart health (expect a 20 percent decrease in blood pressure) and back pain. No excuses then!

SQUAT WITH BICEP CURL 10-12 REPS X 3 SETS

This is great fat burning move.

Holding dumbbells in both hands, stand with your feet shoulder-width apart, bend your knees and lower your hips back into a deep squat until your thighs are parallel to the floor Hold the squat position and perform a bicep curl then push through your heels and squeeze your glutes while pushing the dumbbells overhead into a shoulder press. Lower the dumbbells back to your shoulders

LEG PRESS 10-12 REPS X 3 SETS

Start off with lighter weights on the machine and work your way up.

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance Lower the safety bars and press the platform all the way up until your legs are fully extended in front of you As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle

2 3

DEADLIFT 10-12 REPS X 3 SETS

Brilliant for your core, this builds muscle and bone strength which is important as we age.

1 2

Stand holding a bar or dumbbells with your feet hip width apart and your shoulders back and down Keeping your back straight and your chest up, slide the weight down your thighs, slightly bending your knees, until your hands reach your shins Embrace your core as you slide the bar back up your legs to standing position, squeezing your glutes at the top

YourFitness 31

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Body

FIT

DANCING

Singer, dancer and Masterchef winner Kimberly Wyatt talks to us about working out when you're strapped for time and getting into shape after giving birth

through life

ife is one big balancing act for this busy mum. With a book series on the go, a creative collaboration with activewear brand Zakti, dance classes to teach, workouts to complete and a new baby about to arrive as we go to press, we caught up with this ex-Pussycat Doll to see how she packs it all in.

ON HER PREGNANCY DIET AND FITNESS REGIME “While I've been pregnant, I've had to stay in tune with my body, listen and make changes accordingly. I've made sure I stay active throughout the nine months by carrying on dancing and teaching – the biggest adjustment I've had to make was putting a stop to my killer cardio run outside each morning, and pressing pause on my calisthenics training. Instead, I've been doing a lot more stretching, ballet and yoga. My diet has pretty much stayed the same except for skipping the occasional glass of wine!”

ON KEEPING FIT DURING PREGNANCY

“Swimming laps in the pool has become my favourite exercise, particularly during the third trimester – I found the weightlessness, the rhythm and the focus on breathing to be quite therapeutic. I like doing slow, invigorating yoga stretches and ballet barre work, as they have

helped with the aches and pains in my hips and lower back due to the ever-growing bump! Taking long, slow walks has also been a good way to keep my blood pumping and endorphins flowing.”

ON FINDING THE TIME TO WORK OUT AS A BUSY MUM

“I live by my iCal [the iPhone calendar app]. Scheduling is everything in my life. The so-called mummy juggle can be intense but ultimately I really enjoy what I do and I love how wellness and fitness make me feel, so all of it is important enough to make the time to work at.”

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kimberley WYATT

ON A TYPICAL DAY (BEFORE THE NEW BABY COMES ALONG!)

“I wake up with my daughter Willow, make breakfast, tend to the garden, walk the dogs, have a healthy snack with Willow, put her down for her nap at noon and fit in some exercise. I then eat lunch at 2pm, work in my office until 5pm, make dinner for the family, give Willow a bath, put her to bed and finished the evening by watching TV with my husband Max before heading to bed.”

ON HER COLLABORATION WITH ACTIVE WEAR BRAND ZAKTI

“I teamed up with Zakti because it means positive energy – that's 100 percent what I believe in when it comes to wellness and fitness. By collaborating with the brand, I was able to make an amazing danceinspired range that spreads important messages through the 'Be You.', 'Be Fearless.', 'Be Authentic', and of course 'Be Fit.' collections. You can’t always portray these beliefs through images in fitness magazines so I was excited about having a creative input and creating a line that would help all types of women To feel confident during their daily active lifestyles.”

ON HER GOALS

“I want to bring wellness and fitness activities through dance to primary schools around the country with

my Well Fit initiative. Continuing to dance, perform and teach are high on my priority list, as are growing my Kimberly Wyatt's Dance Academy and improving on the skills I learned while appearing on Celebrity Masterchef. I'd like to carry on writing my WEDA book series and help to transform them into a TV series and West End show, which will create many more opportunities for young dancers. Lastly, I want to keep on working with Max to create a sustainable home and teach our children about what it means to be eco-friendly, well, happy and fit and provide them with wonderful opportunities to find out what it is that they're passionate about in life.”

ON HOW SHE RELAXES

“I find that being in nature helps me to destress and unwind – spending time outdoors is true bliss for me. I also love going on adventures with friends and watching films at home with popcorn!”

Kimberly's top post-pregnancy moves

The dancing star is already looking ahead! Try her top moves to get back in shape

Guidelines: You'll need a mat, a set of dumbbells (choose a weight you're comfortable with) and a resistance band

Downward dog 3 SETS OF 10 REPS

• Begin on your hands and knees with your wrists under your shoulders and your knees under your hips • Curl under your toes and lift your knees off the floor, keeping your core engaged. Your body should form an inverted 'V' • Breathe slowly here for 10 or more breaths

ON NUTRITIONAL ADVICE FOR EXPECTANT MUMS

“I recommend eating good food, drinking lots of water and being easy with yourself. Try not to give in to the magnitude of sweet tooth cravings, tempting though they may be, and make sure you get enough iron-rich foods, such as dark, leafy greens.”

ON GETTING BACK INTO SHAPE AFTER GIVING BIRTH

"After I've given birth I'll start with a ballet barre warm up and some light yoga at first. Then I'll continue to build on pace and strength before gradually moving on to more calisthenics, Pilates and less intense cardio. I hope to move onto killer workouts and serious dance training soon too! My advice is to remember to stay hydrated, listen to your body, eat lots of vegetables, fruits, nuts, porridge, yoghurt, herbal tea and juice – and stay away from processed foods and sugar.”

Upper body bicep curl 3 SETS OF 15-20 REPS

• Start by holding a dumbbells in each hand with your palms facing forwards and your arms by your sides, keeping your chest up and your back straight • Bend your right elbow without moving your upper arm and bring the weight towards your shoulder. Then, slowly lower the weight back down to the first position, straightening your arm • Repeat the move on your other arm. That's one rep

Lateral raises with a resistance band 3 SETS OF 8-12 REPS

• Stand on a resistance band with your feet shoulder-width apart, your knees slightly bent, your core engaged and your arms by your sides, with each hand holding the band • With your elbows slightly bent, exhale and lift your arms out to the sides, still gripping the band. Don't raise your hands higher than your shoulders • Inhale as you bring your arms back down to the starting position – that's one rep Tip: If you don't have a resistance band, you can use two dumbbells instead

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HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*

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£1,135

WIN AN OVERNIGHT STAY AT A LUXURY SPA FOR TWO Rejuvenate your body and mind with a night’s stay at Cliveden Spa

f you’re in need of some rest and relaxation, then you’re in luck as this issue one reader will win an overnight getaway for two at the newly revamped spa at Cliveden House in Berkshire. The winner will stay in a deluxe hot tub room and will be treated to dinner in the André Garrett Restaurant, breakfast, a 60-minute Cliveden Collection spa treatment per person, a selection of classes and lunch in the Spa Kitchen which is all worth a huge £1,135. Recently revamped, the Cliveden Spa now has a brand new state-of-the-art building which links the house to the spa within the walled garden and the multi-million pound restoration has transformed the country house hotel into a place of unparallelled luxury in which to escape, renew and refresh. Cutting edge design and quintessentially British treatments create an oasis of tranquillity surrounded by the lavender and scented roses which adorn the historic garden. The centrepiece of the spa is the listed outdoor swimming pool. However, the spa itself is the epitome of modern luxury – from the cutting edge gym, complete with the latest Technogym equipment to the indoor heated pool, infrared sauna, aromatherapy steam

room, indoor Jacuzzi, outdoor hot tubs, seven treatment rooms, a manicure, pedicure and hair dressing studio. Phew! If that wasn’t enough, the Cliveden Spa also features a new spa restaurant and lounge with views over the garden and the option of al-fresco dining. A welcoming reception area, changing rooms and a cleverly concealed glazed walkway, brings hotel guests directly into the sanctuary of the spa without having to venture outside, except of course to dip their top into that famous outdoor pool! If you fancy a break from all that relaxing, lace up and venture over to the indoor and outdoor tennis courts. In keeping with their quest to provide the very best British luxury spa products for guests to experience, the team at Cliveden Spa have also introduced OSKIA facial treatments which are designed to complement and accentuate their multi-award-winning nutritional skincare range. With an illustrious 350 year history Cliveden House has 47 spacious rooms and suites in the main mansion plus Spring Cottage, a summerhouse on the banks of the River Thames, together with a boathouse and boats and of course a vast range of luxurious spa, sporting and leisure facilities.

T&Cs: Prize available Sunday-Thursday excluding Christmas and New Year. Further terms and conditions apply. See online for details. Visit yourfitnesstoday.com

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celeb COLUMNIST

RUNNING like a girl Each month the TV presenter, radio host and our woman pounding the pavements fills us in on her fitness diary

n 2017, there is one thing in the fitness world which everyone seems to have finally embraced – the fitness tracker. Initially we were all keen to resist succumbing to yet another piece of wearable technology, but the minute we tried and tested this bit of kit, we were drawn in hook, line and sinker. Fitness trackers are great as they encourage you to train a tad harder, walk a bit further and get up off the sofa. Some of the devices have a celebratory buzz once you reach your daily step target and many of them will also assess your sleep, alerting you to the occasions when you have not had enough shut eye. As a keen runner, I also find trackers handy for keeping an eye on how far I go and at what pace and speed. The only tricky element is deciding which one to use in the first place! I’ve been trying out a few over the last few months and here’s my verdict.

“Some of the devices have a celebratory buzz once you reach your daily step target and many of them will also assess your sleep, alerting you if you’ve not had enough shut eye”

The Fitbit Alta HR (£129.99): This is slimline, lightweight and easy to use. It is fairly discreet while still being aesthetically pleasing and has a heart-rate monitor, decent sleep monitoring features and counts calories burnt. What’s great about this tracker is you don’t need to be a gym junkie to get the benefits – it will help get you up off your backside, encourage you to take the stairs rather than the escalator and will certainly make you consider walking more often. It also links up with your phone and vibrates when texts and calls come in. The Apple watch 2 (from £369): If you’re an iPhone user and have embraced Apple’s technology in other areas of your life then this is simply the next step. It’s waterresistant so you can train in the pool, has GPS tracking, an impressive two-day battery life and a big bright screen. There’s also a function encouraging you to breathe in order to promote mindfulness and assist with

relaxation and an alarm that sounds if you have been sitting too long! You can receive, read and reply to texts and emails, answer your phone using the touchscreen and sync it with whichever fitness app you tend to use, whether that be Strava, Runkeeper or Nike+. The Tom Tom Runner 3 Cardio + Music (£220, but cheaper models available): Priced in between the FitBit and the Apple Watch, this is excellent value for money. It has decent GPS tracking with stats on the go and there's a heart rate monitor, step counter and sleep tracker – it effectively tracks your activity all day and night. Plus, it has the capacity to store over 500 songs, has multi-sport modes, is water resistant, can be synced with running apps and fits comfortably. It doesn’t have the ability to link up with your mobile but this never really particularly bothered me. It does have great battery life and the GPS is excellent.

TWEET JENNI @jennifalconer Jenni Falconer.indd 1

Suunto Spartan (£399): This looks the business and is the mac-daddy of the tracker world. It is also the biggest of all the trackers I have tested but is beautiful and doesn’t weigh your wrist down. It connects to your smartphone via bluetooth so you’ll get text and call notifications, news bulletins, alarms and more on the go. The watch has a touchscreen display and there are lots of sports and activities to choose from. You can track your steps, calories burnt and heart rate, however unlike some of the others, it doesn’t chart your sleep. It’s excellent for route tracking and covers a lot of sports appealing to anyone who is a real outdoorsy type. As you can see, there are plenty of options available - each offering different features. Which one is the best is hard to pinpoint as they all have their advantages, but what I love is their ability to truly help motivate you. That to me is job done!

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YOUR FITNESS OCT 2017 ad master_ROP 18/08/2017 16:10 Page 36

ENTER ONLINE AT YOURFITNESSTODAY.COM/READERSURVEY

READER SURVEY

WIN a spa break

TO ENTER:

Fill in the form or complete the survey online for your chance to win this fabulous prize

WORTH

£500!

Fill in our reader survey to be in with a chance! To make Your Fitness magazine even better we want to know more about you. This is your chance to let us know your likes, dislikes and how we can make each issue an even more enjoyable ready. Simply take five minutes to fill out the form (or visit yourfitnesstoday.com/readersurvey) and you’ll be in with a chance of winning a £500 spa break at Oulton Hall including dinner, a light lunch, bed and breakfast in an upgraded room, with spa access and spa treatments.

THE PRIZE

We’ve teamed up with QHotels’ Oulton Hall in Leeds to give one lucky reader and a guest the chance to enjoy a pampering one-night spa break including dinner for two, an upgraded room, a delicious breakfast the following morning and a blissful spa day, complete with a 50-minute treatment each and a light lunch. This memorable spa break will begin as you arrive along the sweeping driveway, leading you to the unique 18th century former family mansion, from where you’ll be able to gaze out across the beautiful, landscaped gardens and the impressive view of the 27 hole golf course beyond. As soon as you have arrived you will be free to start your spa experience together, exploring the spa facilities such as a spa pool, sauna and steam rooms to find a deeper sense of relaxation. Feeling comfortable, warm and in a state of bliss, it will then be time for the expert spa therapists to spoil you with a 50-minute treatment. Complete your day with a delicious evening meal together and a comfortable and cosy night’s sleep in one of Oulton Hall’s most exclusive bedroom suites. For more information about Oulton Hall visit QHotels.co.uk/our-locations/Oulton-Hall

1. Are you?  Male  Female 2. Are you?

 Married  Single  Cohabiting 3. Your age:

 18-29 years  30-39 years  40-49 years  50-59 years  60+ years 4. Do you have any children?  Yes  No 5. If yes, what ages?

 0-5 years  6-15 years  16+ years

6. What is your household income:  Less than £15,000  £15,001-£25,000  £25,001-£35,000  £35,001-£45,000  £45,001-£55,000  £55,001+  Rather not say

7. Do you belong to a gym?  Yes  No

*Terms & conditions apply. See online for details

8. Which forms of exercise do you do regularly? Tick all that apply:  Running  Cycling  Swimming  Free weights  Group classes  Gym  HIIT  Home workouts  Online workouts  Personal training

 Yoga  Pilates  Zumba  Walking  Other (please specify) ....................................................................

9. How much do you spend on fitness apparel and kit in a year?  £0-100  £101-£200  £201-£300  £301+. 10. What, if any, health concerns do you have? Tick all that apply  Being overweight  Tiredness  Joint health  Skin health  Heart health  Digestive health  Brain health  Cholesterol  Blood pressure  Other (please specify) ....................................................................

11. What is your motivation for keeping fit?  To improve my overall fitness To maintain a healthy lifestyle  To follow a specific exercise programme  To lose weight  To help with a specific health issue  For fun  Stress management

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ENTER ONLINE AT YOURFITNESSTODAY.COM/READERSURVEY

12. How would you describe your health?  Unhealthy  Average  Healthy 13. Are you planning any of the following in the next 12 months? Tick all that apply:  Taking part in a sporting charity event  Taking part in a competitive event  Going on a fitness holiday  Going to a spa or yoga retreat  Joining a gym  Enrolling in a fitness or health course

Fill in the in survey to w ! a spa break

14. What sort of supplements do you take?  Multivitamins  Other vitamin/mineral supplements  Probiotics/ Prebiotics  Collagen  Omega 3 oils  Protein  Other (please specify) .............. ...................................................................................

 I don’t take supplements 15. Is your diet?

 Vegetarian  Vegan  Pescatarian  Wheat-free or gluten-free

 Dairy-free  Meat reducer  I don’t exclude anything

16. In our giveaways would you prefer to win?  Holidays  Spa retreats  Fitness equipment  Fitness apparel and trainers  Fitness equipment

17. Which areas would you like to see covered more in Your Fitness?  Anti-ageing  Fashion & beauty  Celebrity  Mental health  Weight loss advice  Health  Nutrition  Running  Training plans  Travel  Workouts  Meditation and mindfullness  Wellbeing  Other (please specify) .............. ...................................................................................

18. Which other magazines do you read?  Fit & Well  Health and Fitness  Women’s Fitness  Women’s Running  Slimming World  Weight Watchers  Women’s Health  Healthy  Psychologies

Once completed return to Your Fitness Reader Survey 2017, The Marketing Department, Aceville Publications, 21-23 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY

YOUR DETAILS Mr/Miss/Mrs Initial............. Surname.................................................................................... Address ............................................................................................................................................... ..................................................................................................................................................................

Postcode .................................... Email............................................................................................ Telephone......................................................................................... Date........................................

19. How often do you visit our website?  Every day  Once a week  Once a month  Every few months  I don’t 20. Do you follow us on...  Facebook  Twitter  Instagram 21. What would best entice you to subscribe to Your Fitness?  Reduced price offer Free Gift:  Fitness Equipment  Clothing  Natural Products  Protein Bars or powder  Beauty products 22. Have you ever been influenced to buy a product featured in Your Fitness?  Yes  No

TERMS AND CONDITIONS This competition is open to all UK residents aged 18 or over, excluding employees or agents of the associated companies and their families. One entry per person (duplicates will be void). The prizes detailed in each competition cannot be exchanged for goods, or towards the purchase of goods at any retail outlet and are subject to availability. Prizes cannot be exchanged for cash, or replaced if lost or damaged. Automated entries are disqualified. Illegible entries and those that do not abide by these terms and conditions will be disqualified. The decision of the judge is final and no correspondence will be entered into. No responsibility held for entries lost, delayed or damaged in the post, proof of posting is not proof of delivery. All entries become the property of Aceville Publications Ltd & sister companies. Winners will be notified within 28 days of the closing date, a list of winners will be available in writing on request from Marketing Department, 21/23 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY. CLOSING DATE 19th October 2017. Entrants should enter by completing the entry form on yourfitnesstoday.com or posting this completed page in the magazine. Entries received after the closing date of the promotion will not be considered. The Promoter will use entrants’ personal details in accordance with the Aceville Privacy Policy. This is a limited offer and maybe withdrawn at any time and subject to change. Prize must be taken within three months of notification of win. Stays are subject to availability and cannot be redeemed on Fridays or Saturdays or bank holidays. There is no cash alternative and prize is non-transferable. The prize excludes alcohol. More T&Cs apply. See online for details.

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YOUR FITNESS OCT 2017 ad master_ROP 18/08/2017 12:57 Page 39

VISIT OUR

WEBSITE! yourfitnesstoday.co.uk

IF YOU’RE STARTING A NEW FITNESS REGIME AND WANT SOUND, TRUSTED EXPERT ADVICE, WE’VE GOT YOU COVERED. VISIT OUR WEBSITE FOR EVERYTHING FROM HEALTHY, NUTRITIOUS RECIPES TO GREAT WORKOUT PLANS. TONS OF WORKOUTS Whether you’re preparing for a holiday or getting ready to slip on your LBD, you’ll find the best workout to tone up every part of your body, created by expert PTs. HEALTHY FOOD IDEAS AND RECIPES Overhauling your diet can be overwhelming. Get clear and simple healthy eating ideas that deliver brilliant results, plus easy recipes for you to whip up at home. TOP BEAUTY TIPS If you want shine-free skin, healthy nails or anti-ageing exercises, we have all the pampering tips you could possibly need to keep your body at its best.

DOWNLOAD THE MAGAZINE

FIND US ON INSTAGRAM!

Check out @yourfitnessmag for workout tips, recipes and advice.

You can now download digital copies of the magazine from iTunes, the Kindle Newsstand, Google Play App Store and on Barnes & Noble. So not only can you pick up the latest issue, you can catch up with our back catalogue for instant inspiration wherever you are!

JOIN US ON FACEBOOK AND TWITTER

Tone up with expert tips from top trainers

Find tasty, healthy meal and snack ideas

Get motivated with our great #fitspiration

Never miss an update! Like our Twitter page @yourfitnessmag and our Facebook page at facebook.com/yourfitnessmag to get all of the latest from Your Fitness in your newsfeed.

40 YourFitness

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your fitness REPORT

FIT kit

Berry nice

A new season means new kit, right? ACAI’s latest collection pays tribute to the famed super berry itself and its wide range of healing properties and we can’t wait to get our hands on it. With each piece aiming to energise women and encourage an all-round healthy lifestyle, the result is a range full of gorgeous prints and vibrant colours that are too pretty to limit to the gym. We love this slogan top to throw on pre-workout because, after all who doesn’t appreciate a good super food? Head to acaiactivewear. com to browse the collection.

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YOUR FITNESS OCT 2017 ad master_ROP 18/08/2017 14:23 Page 42

style SESSIONS

on your Moody darks and pops of colour are the order of the day in Bjorn Borg’s new fall collection

Donna Track Jacket, £70 High Wasted Clara Tights, £60 YourFitness 43

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Fit

KIT

On Tour Legging, £59 Barely There Bra, from £31

High Wasted Clara Tights, £60 Sport Tom BB Noms Solid Sports Bra, £30

44 YourFitness

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style SESSIONS

Caroline Crew Neck, £40 Clara Tights, £60

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Fit

KIT

On Tour Legging, £59 Barely There Bra, from £31

Courtney Blocked Tights, £50 Calloe Loose Tee, £30

46 YourFitness

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style SESSIONS

Calloe Loose Tee, £30 Courtney Blocked Tights, £50

All available at bjornborg.com

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promotional FEATURE

o longer considered a man’s game, weightlifting is the shake-up your workout could be missing. While the weight section of the gym can be pretty intimidating (we’ve all heard those loud grunts!), strength training is a great way to tone up and boost bone health. Unlike cardiovascular exercise, lifting weights burns just fat helping to sculpt the body. Rather than replace cardio workouts completely - after all, high tempo movement is great for keeping your heart happy and shifting calories weight lifting should be incorporated into your fitness regime, along with cardiovascular exercise.

GET TRIMMER, NOT BULKIER Use code YFIT917 for 7.5% off anything at fitness-superstore. co.uk

A common misconception is that weight lifting will make you bulk up bigger than Arnold Schwarzenegger in his heyday. Yet this couldn’t be further from the truth as females do not have the same testosterone levels as men, so it’s genetically impossible to have the same muscle-building potential. In fact, by increasing muscle, you are more likely to get smaller, not bigger as you burn the fat around your muscles.

SHAPE AND CONTOUR

As long as your diet is on point, lifting weights regularly will build muscle while shaping and contouring your body. The less fat covering your muscle (that’s where the good diet comes in), the more sculpted you’ll look. Cardio helps with weight loss but it can’t shape you in the way weight lifting can.

STRENGTHEN YOUR MIND AND BODY

Weightlifting is a great way to feel more empowered. Challenging yourself to lift and gradually improving (whether that be by using heavier weights, more reps or improving your form) will most definitely make you feel good about yourself. It also helps to build bone density and improve your agility therefore reducing your chances of injury.

BOOST YOUR METABOLISM

Ladies that LIFT

Cardio, move over. There’s a new fitness regime in town and it looks to be a game-changer

The higher your muscle mass, the higher your metabolism. Otherwise known as the ‘afterburn effect’, this means you’ll still be burning calories long after you’ve finished training – yes, really! So, after a good lifting session, relax with your favourite book or TV series and feel content knowing you’re probably burning calories just sitting there. It’s a hard life, hey?

FLEXIBLE TRAINING YOU CAN ENJOY

Most importantly of all, weight training can be fun! It doesn’t need to consist of simply performing lots of reps over and over as you stare at a wall (though feel free to do that if that’s your thing!) Incorporate weight training into fun exercise sessions, such as circuits, CrossFit and HIIT workouts by using weighted bars, kettlebells, dumbbells, or even resistance bands. For more information and advice visit fitness-superstore.co.uk

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HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*

readers’ COMPETITION

* Terms and conditions apply

WORTH OVER

£1,000 IN TOTAL WIN AN ACAI SPORTS BRA AND LEGGINGS Give your gym kit an upgrade with ACAI

ork out in style this season with this fantastic prize from ACAI. We’ve teamed up with the sportswear brand to give away a Berry Sports Bra and a pair of matching Berry Capri Leggings to 10 lucky readers worth a combine total of £109. Combining luxury street fashion with performance sportswear, ACAI may have only launched this spring but it is already in the spotlight as designer Kasia Bromley has recently agreed to provide training kit and sports bras for international rowers Holly Norton and Karen Bennet, and Ebony Carr (pictured), a 100m sprinter for Team GB, who are all training for

the 2020 Tokyo Olympics. The sports bra is designed with breathable four-way stretch fabric with good moisture management and great support during activity. Featuring an intricate back design, it makes for a more fashion forward look and is suitable for all low to high impact activities. The leggings are seam-free with inner leg technology to avoid chafing and skin irritation which gives the perfect fit and second skin feel. For more information please visit acaiactivewear.com T&Cs: See online for details. Visit yourfitnesstoday.com

YourFitness 49

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HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win* * Terms and conditions apply

PRIZES WORTH

£2,034

WIN A SPA BREAK! We’ve teamed up with Champneys to offer five readers a chance to win an experience at one of its spas with a friend WIN AN OVERNIGHT SPA STAY FOR TWO PEOPLE We’re offering two Your Fitness readers the chance to enjoy an overnight midweek stay at a Champneys health spa resort with a friend or partner. Get away from the stresses of every day life and give both your body and mind a break with this fantastic prize. If you’re one of the lucky winners you can choose to visit Tring in Hertfordshire, Forest Mere in Hampshire, Henlow in Bedfordshire or Springs in Leicestershire. Each resort offers sumptuous accommodation in elegant surroundings, delicious cuisines, blissful treatments and all of the latest fitness trends, with the focus very much about inner health and outer beauty. You’ll be able to slip on the famous white robe and flip-flops and explore everything Champneys has to offer. With full access to a wide range of classes such as HIIT, Pilates, aqua circuit, zumba and hula hooping and access to the spa facilities, there really is something for everyone. From pampering and fitness to a delicious choice of food, you’ll also get a healthy buffet lunch, three-course evening meal and tasty buffet breakfast the following morning. You will also enjoy an hour of ‘Champneys time’ which

includes two specialist spa treatments to help restore your equilibrium. With a world of relaxation at arm’s length, you’ll leave feeling refreshed, relaxed and rejuvenated, and ready to face the world.

INCLUDED IN THE PRIZE: • A tour of Champneys and a nutritious welcome drink • Use of resort facilities including 25-metre swimming pool, gym, sauna, steam room and whirlpool and access to up to 20 different exercise classes per day • One hour of ‘Champneys time’ including a Head in the Clouds Massage and Champneys Body Wrap • One night’s accommodation in a standard room • A healthy buffet breakfast, three course buffet lunch and evening meal Terms and conditions apply. Prize must be booked and taken within six months from the date of issue and is subject to availability. Prize value dependent on location. Not valid Friday or Saturday nights. Guests must be 16 years or over, non-refundable and non-transferable. Travel to the spa is not included. Treatments allocated cannot be altered. Timings include your consultations and walk to treatment rooms. Not valid at Eastwell Manor. For more terms and conditions see online at yourfitnesstoday.com

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readers’ COMPETITION

COMPETITION

WIN A SPA DAY FOR TWO PEOPLE

INCLUDED IN THE PRIZE:

We’re also offering three lucky readers the chance to win a special spa day at Champneys for themselves and a friend. If you’re one of the lucky winners, you’ll experience the delights of a full day of pampering and relaxation, with a delicious three course buffet lunch to enjoy. You’ll be able to get comfortable in the cosy Champneys robe and flip-flops that you’ll be given for the day and try out the spa facilities, including a 25-metre swimming pool, steam room, sauna and whirlpool. You’ll also be able to enjoy an hour of ‘Champneys time’ which includes two specialist spa treatments to help restore your equilibrium. If you have the energy (and can tear yourself away from the spa) you’ll have a choice of over 20 exercise classes, ranging from dynamic aerobics and indoor cycling to more relaxing yoga, meditation and pilates. Winners are able to choose from Tring in Hertfordshire, Forest Mere in Hampshire, Henlow in Bedfordshire or Springs in Leicestershire. Each resort offers sumptuous accommodation in elegant surroundings, delicious cuisine, treatments and therapists focusing on both inner health and outer beauty, not to mention the latest fitness trends.

Terms and conditions apply. Treatments allocated per person cannot be altered. Timings include your consultations and walk to treatment rooms. Valid Monday to Thursday only. Prize must be booked and taken within 6 months from the date of issue, subject to availability. Prize value dependent on location. Guests must be 16 years or over, non-refundable and nontransferable. Travel to the spa is not included. Not valid at Champneys Eastwell. For more terms and conditions see online at yourfitnesstoday.com

• Arrival at the resort from 9am with healthy snacks and a nutritious three course buffet lunch • Full access to Champneys range of fitness classes and spa and relaxation experiences • One hour of ‘Champneys time’ including a Head in the Clouds Massage and Champneys Body Wrap

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promotional FEATURE

Need that burst of energy to fuel a HIIT session?

Need to recover after a particularly tough weights session and repair muscle?

We’ve all faced that internal struggle of wanting to attend a fitness class but are feeling too tired. At times like these try Acti-Snack Four Fruits, a mix of natural dried mango with goji berries, golden berries and sultanas that is sure to keep you energised before working out. This sweet combination has the right balance of carbohydrates to fuel the body, while also being high in fibre and potassium and low in fat.

Wondering how you might possibly endure the 10k you’ve signed up to?

Perfect for runners, Acti-Snack Fruit, Nut & Seed Impulse pack is designed to fit into running belts, so you’ll never go hungry. The mix is crammed with a combination of protein, carbohydrates and healthy fats for endurance. Made up of dried cranberries and raisins with oven roasted hazelnuts, pumpkin seeds, sunflower seeds, almonds, cashew nuts and dried cherries, this snack is high in fibre and vitamin E, which protects cells and biotin which contributes to a normal metabolism.

Sore muscles are always a sign of a good workout, but now you can speed up your recovery time with Acti-Snack Nut Mix. Made up of oven roasted almonds, cashew nuts, pistachio nuts and brazil nuts, it’s a protein lovers dream – perfect for rebuilding muscle mass post-workout.

SNACK ATTACK Treats that won’t derail your health goals? We got you, as we reveal the bites that give you more gains than guilt

Whatever stage you’re at in your exercise regime, make sure you match the snack to the workout with this guide – it’s sure to keep you full of energy and stop hunger in its tracks.

Still want to detox and snack right on your days off?

Don’t let weekends deter your healthy eating. Try Acti-Snack Fruit, Nut & Cacao, a tasty mix of dried cherries with walnuts, cacao nibs and oven roasted cashews that is as nutritious as it is delicious. Packed full of fibre, magnesium and antioxidants, Fruit, Nut & Cacao will help give the body a nutritional boost to detox it of unwanted toxins.

For more information visit acti-snack.com

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celeb COLUMNIST

Lisa Snowdon THE JAPANESE WAY OF LIVING Our beauty columnist shares some youth-boosting skin secrets from the east

ever has my skin looked or felt better than when I was in Japan recently. Flicking back through my holiday photos, my complexion looks visibly different and so I've decided to delve into some of the beauty rituals Japanese women use to stay youthful. First of all – they eat really well. There are so many differences between the Eastern and Western diet and this reflects hugely in our appearance. When I think back to what I was eating while I was there, my radiant visage makes complete sense. I ate a lot of healthy clean protein high in good fats, such as salmon, mackerel and tuna. These oily fish are rich in omega 3 oils, which are good for our brains and also for collagen production. I drank plenty of matcha green tea too, which is packed full of antioxidants that fight free radicals and are super anti-ageing. Bathing is also big in Japan and it's a ritual I was lucky enough to try myself. It promotes restful recuperation from a long day and the minerals in the water are good for protecting against ailments such as skin disorders, rheumatism and general aches and pains. The Japanese women take their beauty regimes seriously too, taking care in the sun and making the time to remove their make-up with a deep double cleanse every night. When I think of the geishas in Kyoto and the tradition of heavy make-up and intense hair styles, it's no wonder these cleansing rituals have stuck, but it serves the ladies well, as they always look flawless. Here are some of the things I will be incorporating more of into my life after my time in Japan... OILY FISH: Containing omega 3 fatty acids, vitamin D, protein, B vitamins and selenium, oily fish such as salmon, tuna, mackerel, sardines or trout are nutritional powerhouses. Try to eat at least one portion a day.

They're amazing for your skin and your overall health and you'll really notice a more glowing complexion. You'll also feel fantastic as omega 3s elevate your mood and calm down inflammation. If you're not a fish-lover there are omega 3 supplements you can take on the market. I like Perricone Md Omega 3 or Udos Choice Ultimate Oil Blend, which you can mix into soups or smoothies. GREEN TEA/MATCHA POWDER: Try swapping your much-loved lattes for the green stuff. Both green tea and matcha are really good for you – packed full of antioxidants and nutrients, they help you fight the free radicals in the body that age us. It is a stimulant, so you do get a good pick me up from it, as it still contains caffeine, but it's gentler on the system than coffee. Matcha powder is even stronger than regular green tea and you can make your own latte using dairy-free milks, such as almond, rice, oat or coconut or just add water. I like Tea Pigs' and Clear Spring's matcha. Dream has an amazing selection of dairy-free alternatives too. FERMENTED FOOD: The root of all basic health starts in the gut. Fermented foods help to maintain a healthy flora, aid digestion and strengthen the immune system. In Japan I was eating pickled foods with most meals and lots of miso soup. Buy a good miso paste and add it to your dishes – it tastes delicious. You can also buy kefir which contains live fermented cultures, including acidophilus. I love Rhythm Health's Pure Coconut ones. REGULAR BATHS: Start to make time for yourself and enjoy the ritual of nightly bathing. Take the time to meditate and process the day as well as soothe tired

aching muscles in a warm bath. Add Himalayan salts, magnesium, Epsom salts or all of the above, and make sure you stay in there for at least 15 to 20 minutes. Your body will thank you for it and you will start to sleep more deeply.

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Fit

KIT CLEANING UP

Gel Balm Cleanser, £45 evelom.com Say goodbye to panda eyes and skin tighter than an elastic band as Eve Lom’s nourishing new balm cleanser tackles everything from waterproof mascara to everyday grime. Turning to a creamy cleanser on contact with water, it gently nourishes your complexion without compromising on the job at hand.

BEAUTY

REHAB Re-set and repair for the new season with these post-summer kit bag essentials

Green Clay and Tea Tree Essential Oil Face Mask by Le Petit Olivier, £6.50 ecobeautyshop.com Stop blemishes in their tracks with this unique combination of green clay and tea tree essential oils to purify and matify your skin. Absorbing excess sebum, this mask removes impurities, leaving your complexion clean, clear and glowing with health.

Tory Burch

HIT THE SPOT

Soft, dewy skin and a subtle grey eye is the order of the day as we head into a new season. But if you’re not a dab hand with an eyeshadow brush, don’t fret – this is a smudge-with-your-finger job as seen at Tory Burch’s A/W 17 catwalk show. Low maintenance was also a running theme for the models at Fendi as they rocked a flat wave for paired down tresses. Get the look at home by using your straighteners to add a smooth bend to your hair, alternating the direction of the irons for a laid-back look.

Fendi

Free People

TIS THE SEASON

HAIR SURGERY SUN DOWNERS

Phyto Phytoplage Sublime After Sun Oil, £16 When your strands feels drier than straw, this is your post-holiday go-to. Infused with camellia oil and healing perilla oil, it will regenerate your hair fibre and prolong your golden tan while toning. Oh yes, did we mention that you can also use it on your body? The result? Hair as soft as spun gold and skin that’s toned and hydrated. Yes please.

L’Oréal Paris Botanicals Coriander Strength Cure Strength Potion, £9.99 boots.com Sea, salt and sun may be what dreams are made of but it’s not doing your tresses any favours. Put the strength back into your strands with this silicone, paraben and colurant-free treatment, infused with coriander, soya and coconut oils. It may smell like summer but it’ll leave your hair healthy and stronger for the new season.

54 YourFitness

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beauty UPDATE IN BLOOM

Hydra Floral White Petal Skin Perfecting Hydrating Sleeping Mask, £34 decleor.co.uk Cursing those long days in the sun? Pretend it never happened with Decleor’s overnight miracle. Enriched with sweet orange, citrus aurantium dulcis and pea extract, it reduces the appearance of dark spots and refines your skin’s texture as you sleep. Wake up with recharged, bright, glowing and fresh skin. We won’t tell anyone if you don’t!

Three of the best...

1 DAVINES’S DETOXIFYING SCRUB SHAMPOO, £15.65 LIBERTY LONDON.COM

Crafted with beautiful natural active ingredients this will rejuvenate your scalp, promoting healthy cell turnover.

CHRISTOPHE ROBIN CLEANSING VOLUMIZING PASTE, £42.50 SPACENK.COM

FUJI GREEN TEA REFRESHINGLY PURIFYING CLEANSING HAIR SCRUB, £15 THEBODYSHOP.COM

This paste-to-foam formula promises to cleanse and volumise your tresses thanks to its rassoul clay and rose extracts.

Free People

EXFOLIATING SHAMPOOS

With Japanese green tea, mint menthol and salt crystals, it stimulates blood flow and whisks away any impurities for a shiny, lightweight finish.

BRIGHTENING SKINCARE Spend

If pared-back beauty is your thing, listen up. US cult brand Glossier is adding the UK to its list of shipping countries as of October. Hurrah! If you’re not familiar, Glossier is the brainchild of IntoTheGloss.com founder Emily Weiss and has earned its famous reputation thanks to its no fuss packaging and a focus on dewy lit-from-within skin. From hydrating moisturisers to barely-there highlighters, the brand’s mantra of ‘skincare is essential, make-up is a choice’ is a welcome break from a world of heavy contouring and cakey complexions. We want! Super Bounce, $28 Priming Moisturiser, $25 Haloscope, $22

SPEND VS SAVE

NO FRILLS

Missha Time Revolution The First Treatment Essence, £44.99, Mask House Made from fermented yeast extract, it brightens skin and is packed full with anti-ageing properties.

Save

Alpha Arbutin + HA, £7 cultbeauty.co.uk

This high-potency serum targets the look of hyperpigmentation and dark spots to reveal younger-looking skin.

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HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*

readers’ COMPETITION

* Terms and conditions apply

WORTH

£1,000

WIN A YEAR’S SUPPLY OF MILK_SHAKE HAIR PRODUCTS Treat your locks with the ultimate haircare prize

eed a bit of pampering? Well, you’re in luck as we have teamed up with milk_shake haircare to offer one lucky reader an entire year’s supply worth of hair products. Made using only natural ingredients such as milk, yoghurt and fruit extracts, milk_shake uses the benefits of nature in its products to make sure your hair both

looks and feels as healthy as possible. From cleansing to styling, your tresses will never want for anything more, as the bundle includes shampoos, conditioners, deep treatments, masques, oils and dry shampoos to cater for your locks’ every need. Plus, you can be assured of the brand’s green credentials as milk_shake has reduced

sulphates and parabens in its formulas – they even opt for packaging and printed materials that can be recycled. This is the ultimate beauty package that will have you looking and feeling great. For more information visit milkshakehaircare.co.uk T&Cs: Terms and conditions apply. See online for details. Visit yourfitnesstoday.com

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beauty EXPERT

Reebok

Super natural

Whether it’s running a beauty empire or after her six-year-old son, supermodel Miranda Kerr is a force to be reckoned with and has a beauty regime to match

I don’t take my health for granted. I make conscious choices when it comes to the lifestyle I lead. I choose food that is organically grown (when possible), in its most natural state. I practise yoga and meditation for mindfulness, Pilates and dance for flexibility, and weight training for strength. And I believe in the power of prayer and affirmation to make a positive difference to my life.

Ilia Lipstick in Wild Child, £22 naturisimo.co.uk “Red lipstick is perfect if I want to make more of a statement – it also brightens my complexion instantly.”

KORA Organics Tinted Day Cream, £44 net-a-porter.com

“A top tip is to use your fingers to apply your base, as the warmth will help the formula melt into your skin for a flawless finish.”

Tweezerman Classic Eyelash Curler, £16 johnlewis.com “To really open up my eyes, I use an eyelash curler before I apply my mascara.”

KORA Organics Cream Cleanser, £44 net-a-porter.com

“This is an everyday must to take off the day.”

Cell Revitalise Day Moisturiser, £52 aureliaskincare.com

As I mature, I want to look my best and preserve my skin’s tone and texture. I now need a little more TLC then I did seven years ago when I first launched KORA Organics, so we use natural ingredients that have been supported by science to help relax fine lines and wrinkles. Growing older and wiser is a privilege denied to many. I made a decision long ago when I lost someone close to me who was in their youth, to embrace my life, my experiences (the good and not so good) and the honour to grow older. People who fascinate me are the ones that have stories etched in their faces. I want to ask questions and learn from them. My skincare routine is pretty lengthy when I travel! First I remove my make-up, then apply a mask. When I travel I spritz my face with a rose mist to balance the pH level in my skin and apply a moisturiser with fatty acids for hydration. Next I apply an eye cream with aloe vera and pop on a silk eye mask to get some sleep. I also remember to hydrate from within by drinking lots of water and herbal teas. I keep make-up to a minimum if I’m not working. I apply KORA Organics Tinted Day Cream instead foundation – it leaves my complexion radiant with an even tone. I like to define my lashes and groom my brows to frame the face. I apply two to three coats of mascara and finish off my look with lip balm. I wash my hair in the evening so it can dry naturally overnight, then all I have to do in the morning is style it. At the moment I prefer a low braid or a high topknot, as they both require little time and effort but still look feminine and polished.

“For a hit of mositurisation, a formula with fatty acids is a must.”

‘Un’ Cover-Up Concealer, £34 cultbeauty.co.uk “If I need a little more coverage I sparingly use this concealer where I need it.”

Mario Badescu Aloe, Herbs and Rose Water Facial Spray, £12 libertylondon.com “This is perfect on long flights.”

Denman Pro-Tip Natural Bristle 30mm Curling Brush, £14 johnlewis.com

“I use a hairbrush with a natural bristle as it promotes shine and is gentle on the scalp.”

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Fit

KIT

Dry

SPELL A new season brings new beauty dilemmas but parched skin needn’t be one

he temperatures have dropped and it’s not just our wardrobes that need to be tweaked. As we swap our tees for chunky knits, our skin also needs an extra layer of comfort. With central heating and whipping winds making our glowing summer visage a distant memory, we ask those in the know what we can add to our beauty arsenal for a beautiful visage all year round.

DRY VS DEHYDRATED

Hands up who’s experienced a complexion to rival an elephant’s. You’re definitely not alone, but determining what type of dryness you have is paramount to finding a solution. “Dry and dehydrated skin are very different,” says top London facialist Sarah Chapman (sarahchapman.net). “Dry skin is usually intrinsic and its ‘type’ lacks oil naturally, but it can also be caused by medication, ageing and sun damage for example. It tends to need exfoliation two to three times a week to keep the skin clear of dull, dead skin cells. Seasonal factors can also lead to dry skin and transitional times are often particularly difficult as it’s adjusting to the change in our environment, so it is important to amend your regime accordingly. Dehydration, on the other hand, is extrinsic and is usually a lifestyle factor where the skin isn’t able to hold water in itself, like a cracked desert floor. This is when it needs water, not oil and requires lots of layers including serums concentrated with hyaluronic acid for example, with a product over

the top to ‘seal’ the benefits in. Simple solutions are drinking more water and of course applying hydrating products topically to the skin. In winter there is no avoiding turning on the radiator, but while central heating and hot showers may create a cosy atmosphere, they will zap all of the moisture from your complexion. Try investing in

47%

OF THE POPULATION ADMIT TO SUFFERING FROM DRY SKIN

a luxuriously nourishing body oil or moisturiser to keep skin happy.” An excuse to snap up a new beauty product? Count us in!

STOP THE CLOCK

cell turnover which can lead to lines and wrinkles becoming more apparent,” skincare expert Dr Murad (murad.co.uk) explains. “The texture of a parched complexion is compromised so flaws can be more noticeable. There’s also hormonal changes to consider like the menopause which has a huge effect – your skin becomes thinner,

If you’ve ever wondered why your sporting a tidy set of crows feet and your friends aren’t, it could be down to your skintone. “Dry skin has a slow

cells are weaker and it becomes more fragile as a whole. Collagen and elastin may also become hardened or broken down so your visage loses its resilience and is more prone to dryness.” Not content with being the bearer of bad news, Sarah reassures us that there’s no need to take drastic action. “Often fine, horizontal lines are actually caused by dehydration – however if you are feeding your skin properly from inside and

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skin SAVIOURS

Star buy THE ORDINARY 100% ORGANIC COLD-PRESSED ROSE HIP SEED OIL, £9 BEAUTYBAY.COM

When flaky, lifeless skin is getting you down, take charge with these must-haves

“Oils are also amazing for the skin, rosehip is fantastic and is known for its reparative properties,” Sarah says.

out this will minimise the number of lines you are seeing on your face. Oilier skin types may find they see the first signs of ageing slightly later on as the oils their body are producing, is helping to keep skin nourished. Drinking plenty of water and upping your omega fats will make a considerable difference,” she tells us.

1 2

Damask Rose Moisturiser, £20 greenpeople.co.uk

Clear Complexion Tablets, £5.49 hriherbalmedicine.co.uk

Skinade 30-day supply, £105 skinade.com

Pure Hyaluronic Serum, £36 pestleandmortar.com

WINTER WARRIORS

Rose Brighten & Refine Facial Scrub, £8.99 superfacialist.co.uk

New season buys

WHEN THE COOLER WEATHER ARRIVES, YOU’LL WANT THESE HYDRATING HEROES IN YOUR CORNER Intense Hydrating Booster, £59 sarahchapman.net This lightweight silky oil-free formula comforts dehydrated, stressed, parched, unbalanced skin with beta glucan to help defend against airborne bacteria and irritants.

N0.3 / NOURISH

Renewing Cleansing Cream, £26 murad.co.uk Swap your lightweight summer cleanser for something with a bit more oomph like this antioxidant version which promises to slough away dead skin while nourishing your skin.

N0.2 / HYDRATE

N0.1 / CLEANSE

Gone are the days when we could get away with a dab of suncream and a tinted moisturiser. But when temperatures dip and the lure of a well-placed thermostat calls, the damage runs deep. “The air is a lot drier in winter and your skin produces less oil so we need to give it plenty of TLC,” says Dr Murad. “It’s a good idea to choose a richer moisturiser during the winter months to keep your skin well hydrated – one which contains super-hydrating and anti-inflammatory agents. Look for ingredients such as avocado, sunflower and olive fruit oils for optimal hydration and liquorice extract to reduce redness and skin irritation. Another ingredient to include is hyaluronic acid which holds 1,000 times its weight in water; with the advancement of hyaluronic acid sphere encapsulation technology, this means skin can maintain hydration for 24 hours.” Although slapping on the thickest moisturiser you can find seems like it would do the trick, Sarah suggest being a bit more targeted in your approach and considering what’s in your kitchen as well as your bathroom. “Our natural lipid barrier comes under more stress from harsher weather conditions in the autumn and winter so it is important to up your intake of omegas and essential fatty acids that help to support it to help prevent dryness, sensitivity and irritation occurring. Introducing foods rich in omegas and omega supplements can also be a great source for healthy and strong skin, so eat plenty of oily fish and nuts,” she says.

CAN'T LIVE WITHOUT ESSENTIALS

Grown Alchemist Body Treatment Oil, £25 alyaka.com Packed with delicious botanical ingredients, this luxurious oil softens and smooths your skin while increasing skin elasticity and hydration. We love!

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promotional FEATURE

WINNING

WOMEN

We round up the best products to help you hit those fitness goals this October GOOD gut health

ALL white

Having a winning smile is one of life’s best face lifts. Boost your self-confidence with Style’White’s natural home teeth whitening treatment. With its exclusive formula of plant enzymes, Style’White’s one-day treatment has been developed by dentists to be safe, effective and simple to use. With no peroxide or parabens, the range includes a whitening kit, gel refill, dental pen to refresh whiteness and teeth wipes for on-the-go oral hygiene. £32.50, ecobeautyshop.com

Drink UP

Water just got colourful thanks to The Big Bottle Co. These stylish water bottles have a 2.2litre capacity ensuring that you will always meet your daily recommended intake of water. Take the one day, one bottle hydration challenge and see the drastic improvements in your health, skin and overall energy levels. Available in a rainbow of colours and styles, these curvy companions start at £12.95. Find your Big Bottle style today at thebigbottleco.co.uk

Shiny hair, DON’T CARE

Quinoa’s super food status isn’t just limited to your plate, it’s actually pretty good for your locks too. Reawaken your hair and get the shine you’ve always wanted with Green People’s Quinoa & Artichoke shampoo. It gives tresses a deep cleanse to remove mineral deposits which could be causing dullness and leaves the hair looking thicker and fuller without any frizz. It also has 81 percent certified organic ingredients. Win, win! £14.95, greenpeople.co.uk

Our digestive system is central to supporting our health – it contains more than 70 percent of the body’s immune system cells and 10 times more bacteria than we have cells in our whole body. Taking friendly bacteria in a supplement can help to re-balance the levels of bacteria in the gut. ProVen Probiotics Adult Acidophilus and Bifidus 25 Billion contains Lab4, the most comprehensively studied group of friendly bacteria in the UK and has been shown to help with bloating and IBS plus boost digestion and immunity. ProVen Probiotics Adult Acidophilus costs £13.95 from provenprobiotics.co.uk

BOOST yourself

Wellwoman Plus provides a comprehensive multivitamin, plus the highest quality omega 3, 6 and 9 oils, specially designed just for women. Boasting a wide range of nutrients including vitamins, thiamin (vit B1) plus iron which contribute to normal energy release, these supplements are a great way to hit your RDA. Ideal for those with a hectic schedule, the formula also contains vitamin B12 which helps reduce fatigue. And if that wasn’t enough, the vitamins have folic acid which contributes to maternal tissue growth during pregnancy which is important if you’re planning a family. £14.25, wellwoman.com

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your fitness REPORT

Flower power

Not just a pretty face, elderflower also boasts a wide range of health benefits which could help tackle those pesky sniffles that are synonymous with the autumn season. Thanks to its antiseptic properties, the flower is a great natural way to fight off colds, flu and sinus infections and gives your immune system a real boost. If that wasn’t enough to convince you, it’s also packed with vitamin C for maintaining complexion and a strong immune system. For an unusual way to get your fix, why not try Ricola’s Swiss Herbal Elderflower Sugar-Free Sweets (£1.35, ricola.com) which are cultivated in the Swiss mountains using natural farming methods?

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Health

FILES

TIME TO PERFECTION

Why count calories when you could be counting down minutes? New research from the University of Texas suggests that the time in which we eat maybe more likely to cause weight gain rather than how many calories we consume. The studies show that dieting will only be effective if food is eaten during the daytime when we are active. In other words, try to avoid eating your biggest meal in the evening if you want to shed pounds. Early bird dinner anyone?

GET THE INSIDE SCOOP TO STAY IN PEAK CONDITION

Health

ESSENTIALS

MAKE LIKE A MEDITERRANEAN

We all know that Mediterranean-style diets possess a multitude of health benefits, but now it’s believed they could even be a deterrent to dementia. With the condition named as the leading cause of death among women in England with 15 percent of all female deaths attributed to it, it seems we could learn a bit from our European neighbours’ eating habits. Nutritionist Steven Brown (nutritionist-resource. org.uk) believes eating this kind of diet could cut the risk of developing the condition by up to 35 percent: “There is a stronger presence of fish in the Mediterranean and this is believed to play a role in the decrease of inflammation within the body, a possible positive impact on the risk of developing dementia” he tells us. Typically a Mediterranean diet consists of vegetables, fruits, olive oil and fish with a reduction in meat consumption.

Tomatoes

Seeing red? Recent research suggests that eating tomatoes on a daily basis has appeared to cut the development of skin cancer tumours in half according to a study at The Ohio State University.

HEALTH BAROMETER Orange juice

You’d be forgiven for substituting a can of coke for a glass of OJ in a bid to be healthier but researchers have found that tucking into a protein-packed meal that’s then washed down with a sugary drink could make you feel more tired and more likely to gain weight.

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EASY RECIPE

CHESTNUT & PUMPKIN SPELT RISOTTO

Pumpkins aren’t just for Halloween – this comforting chestnut and pumpkin spelt risotto makes for a seasonal treat that’s full of flavour but also low in fat and ready in 15 minutes. Ingredients 1 tbsp olive oil 200g frozen butternut squash 1 leek, sliced 100g cooked chestnuts, roughly chopped 250g pouch of pre-cooked grains such as Love Life’s barley, wheatberries, spelt and rice 200ml vegetable stock 1. Heat the oil in a frying pan and add the squash. Fry for three minutes then add the leek and cook for a further five minutes. Once the squash has softened, cut the bigger chunks into smaller pieces. 2. Add the other ingredients and cook for three to five minutes until the squash is tender.

ASK THE EXPERT “I have a bad habit of snacking especially when I’m at my desk at work and when I am stressed. Do you have any tips on how to curb this?” Nutritionist Claudia Le Feuvre says: “I’d suggest carrying a small snack in your bag at all times. This might sound counterproductive to stopping snacking, but it’s clever psychology. The idea of depriving yourself or possibly going hungry can create anxiety however, if there is something small and healthy like fruit or nuts in your bag you could have a snack if you need to, but you are choosing not to have one right now. You are in control. Anxiety avoided. “Try to eat regular meals. Start the day with a healthy breakfast and take as much time for lunch as you can, and you won’t be reaching for unhealthy snacks mid-afternoon. “Find the balance of protein, carbs and fats that works for you. So often we reach for snacks because we are missing one of these vital macronutrients in our diet. The message we hear is ‘Feed me NOW!’ Our bodies aren’t designed to say ‘toast and jam for breakfast and veg noodle soup for lunch means I haven’t had any protein yet today.” Claudia is the creator of Happy In Body (happyinbody.com), a new eating psychology and weight loss programme.

YF says: We love this recipe as it is, but if you feel you need some extra protein, try adding chicken to the dish. It’s such an easy and delicious mid-week meal that the whole family will love!

`Waitrose.com

3.8%

Between 2011 and 2014, sales of fluid milk have decreased 3.8% whereas non-dairy, plant-based alternatives sold increased 30% in the last five years. elsevier.com

INSTEAD OF...

TRY THIS...

White bread

Whole grains: They contain plenty of fibre which digests slower meaning you will feel fuller for longer, as well as offering vitamins B and C.

Cheese

Layer up with salad: Sandwiches can be a great way to sneak one of your five-a-day in – fill them with tomatoes, cucumber or lettuce.

Mayonnaise

Avocado: Condiments such as mayonnaise can often go forgotten when it comes to calorie consumption. Try a smashed avocado instead to add extra flavour.

SANDWICHES THAT MAKE THE CUT

The humble sarnie is a staple in the British diet, but is yours as healthy as it could be? Swap your usual choice for these nutritious alternatives.

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YOUR FITNESS OCT 2017 ad master_ROP 18/08/2017 16:12 Page 66

HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*

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any office workers spend prolonged periods of time at their desks, causing increased pain at the end of the day due to a lack of circulation. Leading an inactive lifestyle leads to a number of health issues, including diabetes and cardiovascular diseases. However, standing for over eight hours a day also causes a number of problems, ranging from foot ache to lower back pain. So what’s the answer? Find a happy medium! Luckily, Varidesk is offering you the chance to do just that as it’s giving away three of its popular sit-stand ProPlus 36 Varidesks to Your Fitness readers. Sit-standing desks give you the freedom to work in a way that suits you, offering the best of

both worlds. You can tailor your desk to your working day – stand up for tasks that require more thinking and sit down to get the easier work out of the way. The mechanism used in the desk is easy to operate, you simply press down on the levers and pull the desk up to convert it. Being on your feet at various points has been proven to increase your productivity by 46 percent, alongside preventing health problems and making you more active at the office. In fact, the government recommends standing for between two to four hours a day to get your blood flowing, promoting a more active lifestyle and encouraging fresh thinking. Standing for four hours a day also results in a loss of 200

calories, which is better than a gruelling gym workout! So, it’s a no-brainer – invest in a sitstanding desk and enjoy the benefits of both sitting and standing when it suits you. Varidesk offers a range of sit-standing desks to fit any space, whether it’s at home or the office. Choose the Pro Plus series, which is available in either white or black, features a two-tier design and is suitable for two monitors. Find out more about the desks at uk.varidesk.com

T&Cs: Terms and conditions apply. See online for details. Visit yourfitnesstoday.com

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Health

FILES

SLEEP BETTER

tonight!

Always complaining about not getting enough shut eye? This simple technique from fitness expert Craig Ballantyne could change the way you approach bedtime

e’ve all suffered from sleepless nights at some point in our lives, whether it’s due to stress, anxiety or too much caffeine, but continuously poor quality slumber can have a huge impact on our body, mood, diet and lifestyle. In fact, studies show that we eat about 500 calories more each day when sleep deprived and not getting enough can also put us at risk of medical conditions such as heart disease and diabetes. But have no fear, Craig Ballantyne, fitness coach and author of The Perfect Day Formula, (craigballantyne.com), has come up with a handy technique which will help you sleep better at night. The 10-3-2-1-0 formula is designed to help you switch off before you hit the pillow and be more productive the next day. Interested? Try it today with our simple guide.

10 HOU R S B E F OR E BED: NO MOR E CAFFEINE Craig says: “Caffeine stimulates the mind which keeps us awake, and while this is fine during the day, the effects can last long into the night. This creates a vicious cycle which means that we can’t sleep properly at night and therefore need to consume more caffeine during the day to stay alert.” If you’re still left craving a hot drink before bed, replace your cup of coffee with a warm glass of milk. Due to its calcium and serotonin content, milk can help you feel soothed, relaxed and sleepy, making it the ideal bedtime beverage. Or if you prefer, you can always substitute caffeine with decaf coffee, or mint and herbal tea.

3 HOURS BEFORE BED: NO FOOD OR ALCOHOL

“Alcohol can help us fall asleep, but the sleep will be of poor quality which leads to fatigue in the morning, so it’s best to avoid drinking at least three hours before hitting the sack,” says Craig. Consuming a big meal or snack too close to bedtime can also sabotage your slumber. Eating activates your stomach acid which helps to digest food but this can make you feel uncomfortable when lying down, making it a struggle for your body to relax.

2 HOU RS BEFOR E BED: NO MOR E WOR K “You need to have boundaries when it comes to work, especially if you want to gain a good night’s sleep,” Craig explains. By sacrificing those two hours of work before bed it’s more likely that you will be productive the next day due to a calmer, more refreshed mind. “If you struggle to find the ‘off button’ for your brain, I can relate,” he adds, “But in order to enjoy uninterrupted time with family and forget about work tasks, I’d suggest doing a ‘Brain Dump’. It’s a simple solution that takes five minutes and requires nothing more than a piece of paper and a pen. Write down everything going through your head. Get it all out. Now take that paper, set it aside, and forget about it for the rest of the day. This will help clear your mind which will allow you to wind down and get ready for bed.”

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get more ZZZs

0: THE NUMBER OF TIMES YOU’LL HIT THE SNOOZE BUTTON

This technique should have you feeling refreshed and ready to start your day without the need to keep smacking the snooze button. In fact, the more you snooze, the more your body and brain become confused. Studies show the feeling of fatigue which follows snoozing can last for between two to four hours after you’ve got up. But don’t fret, Craig has a solution to help you overcome the temptation of delaying the inevitable – “Place your alarm across the room so that you are forced to get up before you can turn it off,” he says. “By then, you’re more awake and it’s easier to resist the allure of snoozing. A second approach is to internalise the benefits of getting up immediately – remember why it’s better to get up straight away rather than steal a few more minutes in bed.”

FOU R SI M PLE ST EPS TO SW EET ER DR E A MS Need more help? Alison Cullen, nutritional therapist at A.Vogel, also suggests these easy ways to guarantee a sweeter night’s slumber

If you have to go to the toilet, then try not to put the light on, as adjusting to light reduces your chances of falling speedily back to sleep. Remove avoidable sources of noise, such as a ticking clock, or any electronic gadgets, especially if they twinkle or flash at you, too. Don’t have the room too hot – it’s better to be a little chillier than

1 HOUR BEFORE BED: NO MORE SCREEN TIME “Electronics might just be the worst distraction of all – our addiction to the buzz and beep of our phones, computers and binge-worthy TV shows keep us up late at night and tend to ruin our mornings as a result,” says Craig. Ditching Twitter and TV an hour before your head hits the pillow and replacing this with an old school paperback might just be the answer to a better night’s sleep. Getting into a page turner before bed has numerous benefits which make for sweeter dreams – reading has been scientifically proven to reduce stress, and after a while it will become a habitual bedtime ritual which your brain will associate with restful activities, helping to relax your mind before bed. Perhaps steer clear of horror writers though!

you might like, and then warm up in bed. That said, try to avoid getting cold feet as this can stop you falling asleep in the first place. Most people find that very strenuous exercise before bed makes them too alert and wired – but a few gentle stretches after a warm bath can help ease muscles and aid the wind down process.

HANDY HELPERS

Drift off to sleep with the support of these top buys

FOS Powder Prebiotic, £7.95, healthplus.co.uk

Dormeasan Sleep Valerian-Hops oral drops, £4.15, avogel.co.uk

Bliss Sleep Spray, £22, thedivinehag. co.uk

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YOUR FITNESS OCT 2017 ad master_ROP 18/08/2017 12:57 Page 70

celeb COLUMNIST

BODY beautiful

Every month our healthy living guru brings us her bite-sized tips

etoxing is something we have heard a lot about in recent years – from colonics and liver cleanses to juice fasts, it’s a topic that’s been in the news a lot lately. But there are also many alternative ways to detox while repairing damages within.

Healthy tresses We hear a lot about how to detox our insides, but what about the exterior? Sibi Bolan, London’s most celebrated hair colourist, has come up with a genius way to protect your hair from the toxic and polluted air of our urban environments. City Detox Hair and Scalp Treatment is her own personally formulated treatment made up of antioxidants like mango kernel oil, vitamins and crystals that cleanse the hair and scalp of nasty environmental build up. It draws out anything blocking the scalp, leaving you and your hair feeling more cleansed than a colonic! See Sibi at joshwoodcolour.com

Tan-tox SPF is one of my biggest bug bears in life. I wear 50+ but often feel like it’s clogging up my skin. Enter this solution from AlphaH. A revolutionary hair and body dry oil, this has an SPF of 50 for both hair and skin, and contains enriched argan oil, which has a plethora of benefits for the skin and hair, and ginger extract which is a natural antioxidant. It is designed to protect your locks, scalp and skin from the drying effects of the sun and the harmful effects of UVB and UVA rays. Best of all, it is a mist, which means you don’t even need to rub it in! It is water and sweatresistant and also acts as a hydrating body oil for the evening as it gives your skin a lovely sheen. It really does mean your body needs are sorted! Find out more at alpha-h.com

Glow from within Cleansing from the inside out has become quite the trend but the team at !QMSmedicosmetics have discovered a way to regenerate cells on the inside to give a glow on the outside.

Intravital Plus capsules contain all the necessary vitamins to recondition, regenerate and protect the skin’s structure. They’re designed to improve overall skin quality, reduce fine lines, wrinkles, hyper-pigmentation and premature skin ageing. Visit qmsmedicosmetics.com for more information.

Mix it up Ibiza and detox don’t usually go hand in hand, but when it comes to the delicious new brand Ibiza Superfoods it’s a different matter altogether! The detox mix contains an incredible menu of superfoods including Taiwanese chlorella, beetroot, nettle, alfalfa and fennel, which work together to purify, detoxify and support colon function and support cells against harmful free radicals. The brand has a range of other powders including the Fit Mix and the Disco Mix. See them at ibizasuperfoods.com

AMANDA’S TOP DETOXING FOODS

•B eetroot: This root veg assists our liver and gall bladder in breaking down toxins, and its fibre content is great for digestion and elimination. • Sea veggies: Full of antioxidants, these help alkalize the blood and strengthen our digestive tract. • Lemons: This yellow citrus fruit helps stimulate the liver and purify our blood. • Apples: There’s certainly some truth in the saying an apple a day keeps the doctor away! They help support bile production, which the liver uses to release toxins. • Garlic: This encourages the liver to produce detoxification enzymes that help filter toxins from the digestive system.

TWEET AMANDA @amandabyram and @bodybybyram or VISIT HER WEBSITE amandabyram.com YourFitness 71

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Health

FILES

THE

e d a c e d y b e d a c e d

BREAST CARE In your

30s CUT OUT BAD HABITS Start reducing the unhealthy habits of your teens and 20s, as smoking, junk food and excessive alcohol can all increase your chances of developing cancer.

REDUCE WORK STRESS

It can be hard juggling children and work commitments, but it pays to get the life-work balance right. While there is no conclusive evidence that stress increases the risk, possible links have been reported. “Stress can lead to unhealthy behaviour that could independently increase your risk, such as not being active, putting on weight and drinking more alcohol,” says Eluned Hughes, head of public health and information at Breast Cancer Now.

TRY TO BREAST-FEED

“Two major studies have concluded breastfeeding can reduce your risk by around two percent for every six months of breastfeeding,” says Hughes. “And the longer you breastfeed, the more your risk is reduced.”

GUIDE W

hile the biggest risk factors for breast cancer – being female and getting older – remain out of our control, many lifestyle changes can reduce our chances of developing the disease. To mark Breast Cancer Awareness Month, we show you what to look out for in your 30s, 40s and 50s, and the preventative measures that will keep you in tip top health…

CONSIDER STOPPING THE PILL

Studies suggest that combined oral contraceptives slightly increase breast cancer risk, but the good news is that 10 years from the time you stop taking them, the risk is no longer evident.

AVOID CANNED FOOD

It can be all too easy to resort to a can of soup or beans at the end of a busy day at work or ferrying children around, but some studies suggest canned food may heighten your risk. “The lining of cans often contains substances known as bisphenols, including bisphenol A which can leach into ingredients,” says Dr Margaret Wexler, science policy officer at Breast Cancer UK. “This endocrine disrupting chemical has recently been classified by the EU as a substance of high concern due to its reproductive toxicity and oestrogenicity. Oestrogenic compounds may increase breast cancer risk as they trigger metabolic actions similar to those of oestrogen, which are known to increase breast cancer risk.”

Your 30s checklist BREAST CHANGES: Breasts come in all

shapes and sizes so it’s important to get to know what’s normal for you. Breast lumps can occur during pregnancy, but are most often caused by cysts or fibroadenoma, and it’s also common for breasts to be lumpy during breastfeeding.

BREAST CHECKS: 2,100 women are diagnosed with breast cancer aged 39 or under – just four percent of all cases. While rare, begin to check your breasts regularly to spot changes. Try the ‘Breast Check Now’ app.

PREVENTION WORKOUTS: It can be hard to keep up a fitness regime when time is tight, so go for a Pramecise class, or try an outdoor Boot Camp after the kids are in bed. One study showed women who exercised 10-19 hours a week had a 30 percent lower risk of developing breast cancer than inactive women.

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health GUIDE

In your

40s

EAT LESS FAT

Diet is thought to be party responsible for 30 to 40 percent of cancers, with a study in the Lancet Medical Journal suggesting women who ate 90g of high-fat foods such as butter, cream and fatty meats a day had twice the risk of developing cancer as those who ate less than 40g. “But keep eating nuts and lean meats,” adds dietitian Tara Whyand. “These two contain zinc, and zinc deficiency could also be a risk factor.”

DETOXIFY YOUR HOME

Don't forget to look at your cleaning products and cosmetics. Some of them are thought to contain endocrine-disrupting chemicals, which can act as oestrogen

In your

50s

WATCH YOUR WEIGHT

“Evidence suggests weight gain, particularly following the menopause, is associated with an increased risk,” says Jane Murphy, clinical nurse specialist at Breast Cancer Care. “Even though the ovaries stop producing oestrogen, the fatty cells in the body continue to produce it, and this can affect breast cancer development.” Whyand says you should avoid basing your diet on carbs, which include sugars and starches, as these have been linked to an increased risk of oestrogen receptor negative breast cancer.

THINK CAREFULLY ABOUT HRT Find out more at breastcancercare.org.uk, breastcancernow.org and breastcanceruk.org.uk

“Combined HRT increases breast cancer risk, and the longer it’s taken,

Your 40s checklist BREAST CHANGES: Gaining and losing

weight during pregnancy can mean your breasts look very different from before – so get to know them again! Cysts are also more common in the over-40s.

BREAST CHECKS: Around 8,000 women in their 40s are diagnosed with breast cancer in the UK each year. Be vigilant of any changes and up your breast checks to twice a month. The mantra is ‘Touch Look Check’: Touch – see if you can feel anything unusual; Look – notice changes in colour, dimpling, nipple direction or discharge; Check – see your doctor if you are worried. If you have breast cancer in your family, you can attend regular mammograms from 40; otherwise the NHS screening programme starts at 47.

PREVENTION WORKOUTS: Aim for at least 30 minutes per day of exercise.

mimics. “This means they can trigger similar actions to those triggered by natural oestrogen,” says Dr Wexler. “Oestrogens increase the rate of breast cell division and promote growth of oestrogen responsive tumours. Over a long period they may increase the risk.”

Your 50s checklist BREAST CHANGES: As you get older,

your breasts will naturally change shape and get softer.

BREAST CHECK: 81 percent of breast

cancer cases occur in women over the age of 50. Keep up regular checks and see your doctor if you are worried.

PREVENTION WORKOUTS: This isn’t the time to slow down and take it easy! To keep your risk low, you need to keep active throughout your life. “It can be something as simple as walking to work or gardening," says Hughes. the higher the risk,” says Dr Wexler. “However, risk is immediately reduced when it is stopped and after five years is no longer evident.” Hughes adds that it's a personal choice, “Some women will feel HRT is a necessity but to minimise risk, it is recommended that the lowest effective dose is used for the shortest possible time."

GET SCREENED

Women between 50 and 70 are invited for screening every three years, which can help detect abnormalities.

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promotional FEATURE

RE-CHARGE

Boost your energy levels before, during and after a workout with these tasty Power Packs by ActiSnack. High in protein, fibre, vitamins and potassium, these dried fruits, nuts and seeds offer the perfect combination of nutrients to amp up your fitness regime and help you go the extra mile. Either eat on their own or add them to your breakfast – they are convenient and ideal for people with an active lifestyle. Packs range from 180g to 250g in size. £4.99, acti-snack.com

Fuelled by TASTE

Get Fruity is an award-winning snack bar for all the family. It comes in six delicious flavours and is bringing a new taste sensation to health conscious shoppers looking for a convenient – and yummy – solution to a healthy lifestyle. Available in Tesco, Waitrose and Ocado and online. (£2.49 pack of four bars). getfruitybar.co.uk

NUTRIENT-booster

We all know we should be eating five fruits and vegetables in order to give our body what it needs to work out efficiently, and luckily Crafted’s new range of juice drinks contain oneof these! Blending complementary and unique combinations of fruit to create something special, every drink features a careful choice of ingredients, using high quality fruits blended with water. No added sugar or sweeteners are ever used and in fact, the drinks contain 30 percent less sugar than 100 percent apple juice! They’re the perfect kick start to your day or a delicious mid-day boost £1.80, Sainsbury’s, Waitrose and Asda crafteddrinks.co.uk

CLEAN & Convenient Take a little extra care of your body with the help of these brilliant foods

LEAN & easy

High in protein, low in fat and pregrated to save you time – cheese fans rejoice! Eatlean Protein Cheese is handmade by expert cheesemakers using milk from British cows and delivers superb macros – with 40 percent more protein and 90 percent less fat per 100g than a regular Cheddar. It also melts like a dream, meaning you can sprinkle on a pizza, over pasta, on burgers or in an omelette! £3, from musclefood.com

Go RAW

Did you know that cooking can chemically change the substances of some foods, damaging nutrition and enzymes as well as creating acid-forming toxins? This is why rawLicious provides quality, organic raw snacks that are packed full of nutrients and flavour. rawLicious makes sure that healthy choices are never boring with these delicious treats that are wheat-, dairy- and gluten-free, with no added sugar. They’re the ideal way to break mid-morning or mid-afternoon hunger. £2.49, rawlicious.eu

74 YourFitness

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Ask the

EXPERTS We put your fitness, health and nutrition questions to our panel of experts...

Q A

insider TIPS I’m fed up of doing squats but really want to tone my bum. What other exercises are good for this area?

Personal trainer Louise Condon, (jumpnjuice.co.uk) says: Here are a few of my favourite glute exercises to build a peachy bottom that are super easy and can be done at home. • The glute bridge. Lie on your back with your knees bent and your feet on the floor hip width apart. Keeping your shoulders on the floor and your feet firmly on the ground, lift up your bottom, squeezing it tight at the top. Then lower your bottom back down to the floor and repeat 20 to 30 times. To make this more difficult, add a hand weight, bottle of water (or even a small child!) and rest them on your hips while you do this move. • The step up is great for building the booty. Find a step, stair or chair and place one foot on it. Push up through that foot, straightening the leg and lifting the other foot off the floor. Tap the second foot next to the first then lower back down to the floor leaving the first foot on the step. Do this 15 times on one leg, then repeat on the other. • Reverse lunge. From standing, step one leg behind you and drop the back knee down towards the floor while also bending through your front leg (making sure the knees don’t come in front of the toes). Keep your back straight, your abs pulled in and your chest up. Push off the front foot bringing your back leg up parallel with your front foot. Repeat on the other side. Aim for 15 reps in total on each side (to add resistance grab some hand weights, a bottle of water or a small child again).

What are the best foods to eat on the go to keep me energised?

Nutritionist Mary Cotter, graduate of CNM College of Naturopathic Medicine (naturopathy-uk.com), says: A handful of raw nuts is a perfect high-energy, protein-rich snack to inject an instant boost to flagging energy levels as healthy fats help promote satiety and reduce cravings. Eat one cupped handful with one piece of fruit for balanced blood sugar. Iron-rich green smoothies can also boost the production of energy. To make your own, blend a banana, a handful of spinach, 1 tbsp of unsweetened almond butter and ¼ tsp of cinnamon for a deliciously creamy, energising drink. Alternatively, you could make your own portable energy balls. Simply mash unsweetened peanut butter with 1 tbsp of ground mixed seeds, 1 tbsp of chia seeds, desiccated coconut and honey and roll into mini spheres for a healthier alternative to confectionery mid-afternoon! Finally pack your own nut and seed trail mix. Swap raisins for dried apricots for a lower sugar option as this will help keep your energy on an even keel.

Got a question you’d like to put to our experts? Drop us a line at letters@yourfitnesstoday.com YourFitness 75

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HOW TO ENTER: Visit our website yourfitnesstoday.com for your chance to win*

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WIN! A SPA BREAK FOR TWO AT RAGDALE HALL

his month, one lucky reader and a guest will win an Overnight Reviver Break at Ragdale Hall, giving you the chance to recharge your batteries with 28 hours of relaxation and indulgence. Set in the beautiful Leicestershire countryside, Ragdale Hall Health Hydro and Thermal Spa combines state-ofthe-art technology with the charm of traditional Victorian architecture. You’ll have full access to the facilities, including the thermal spa with its candle pool, heat experiences and an indoor and outdoor waterfall, as well as a whirlpool bath and more. Not only that, you’ll both enjoy a complimentary 50-minute Blissful Face and Back Therapy treatment to massage away tension and leave you feeling radiant. There’s also a fully equipped gym with a varied

programme of exercise classes, plus tennis courts, free bike hire and an outdoor swimming pool, so you can unwind with some exercise in the fresh air. As well as one night in a double or twin room, the prize includes dinner, breakfast in bed and a buffet lunch. Visit ragdalehall.co.uk T&Cs: The prize is an Overnight Reviver Break for two people at Ragdale Hall, including one night’s accommodation in a double or twin room, with dinner, breakfast in bed and a buffet lunch. The winner and guest will each receive a 50-minute Blissful Face and Back Therapy, plus full use of Ragdale Hall’s facilities during their stay. The prize can be taken Sunday to Thursday, subject to availability, and must be taken within six months of the date the winner is notified. More T&Cs apply – see online for details.

WIN! THE ULTIMATE WORKOUT SUPERFOODS HAMPER PRIZES WORTH

£500 T

his month, Indigo Herbs is giving away 10 The Ultimate Workout superfood hampers, worth just over £50 each. Containing a mixture of herbs and superfoods which are renowned for their ability to increase stamina, these handy packs will take the hassle out of staying healthy. Each hamper includes SuperProtein Powder to help power you through your workout thanks to its high amino acids content, which aid in muscle development. Said to give the strength of a stallion, Aswagandha Powder is also included in the hamper to drastically improve recovery time after a workout

whilst reducing muscle soreness. Cacao Powder is a sweet treat and not only tastes great in a smoothie, it is high in many essential vitamins, minerals and protein – an essential component in any pre or post-workout shake. No wellbeing hamper would be completely without spirulina. Not only is it more than 70 percent highly digestible and a complete protein, it is an amazing source of nutrients (containing almost the full spectrum of B vitamins) and a potent antioxidant. Next up is maca – responsible for your body’s response to stress, metabolism, growth and development, this adaptogenic herb is famed

for its contribution to adrenal health – add this powder to your post workout smoothie for speedy recovery. Wheatgrass is rich in enzymes which boost metabolism (especially fat metabolism) and is another valuable source of plant based, complete protein. Raw Hemp Seed Butter provides a good dose of extremely healthy fats, with the perfect balance of omega 3 – omega 6. Finally, throw a packet of Raw Coconut Chips into your gym bag for a perfect, fibre rich snack to keep you going through the toughest of sessions. T&Cs: Terms and conditions apply. See online for details.

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your fitness REPORT

FOOD fit

79| GLUTEN-FREE RECIPES 82 | ESCAPE EVERYDAY FAT TRAPS 85 | CUT SUGAR 89 | FOODS TO BOOST YOUR MOOD

Get on track

Isnâ&#x20AC;&#x2122;t it time to get â&#x20AC;&#x2DC;appy about food? Pardon the pun, but with the number of people believing they suffer from a food intolerance significantly rising in recent years there has never been a better time to keep a food diary. Although there maybe more food apps than you could shake an iPhone at, having an easy-to-use mobile tool which tracks your plate activities is a great way to keep on top of any potentially undiscovered intolerances. Common symptoms include bloating, cramps or diarrhea and if left undetected these could have a detrimental impact on your health. We recommend trying Nutracheck an easy-to-use app which allows you to keep a digital food diary logging calories, carbs, sugar, protein, fat, and salt, and could help pinpoint exactly what is causing that persistent stomach ache. For more information visit nutracheck.co.uk

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when you subscribe today!

EVERY ISSUE INCLUDES TIPS FROM THE UK’S LEADING EXPERTS EMMA CANNON!

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Food to FALL FOR

seasonal FOOD

What better way to welcome the new season than on your plate? Madeleine Shaw shares her favourite gluten-free recipes for autumn

YourFitness 79

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Food FIT

Chicken Ramen

Serves 2

• 1 tbsp coconut oil or butter • 1 tsp freshly grated ginger • 1 garlic clove, crushed • 500ml chicken stock • 200g button mushrooms • 1 red chilli, deseeded and finely chopped • 1 tbsp tamari or soy sauce • 2 chicken breasts or thighs, cut into strips • 100g rice noodles • 2 eggs • salt, to taste • 2 carrots, julienned • Juice of ½ lime • 2 spring onions, finely chopped • 1 tbsp toasted sesame seeds

Heat the oil in a large pan, add the ginger and garlic

and sauté for 30 seconds. Next add the stock, mushrooms, chilli, tamari and chicken pieces. Cook for 20 minutes. Meanwhile, cook your rice noodles as per the packet instructions in a separate pot. In another pot, boil the eggs in plenty of water for four minutes, until the whites are cooked but the yolk is still runny. Once cool enough to handle, peel and slice the eggs in half and sprinkle on a little salt. Just before serving, throw the carrots and cooked noodles into the soup and squeeze in the lime juice. Top with the boiled egg halves, spring onions and sesame seeds, then serve immediately.

“Chicken stock is great when you’re feeling run-down because it contains immune-boosting minerals such as calcium, magnesium, phosphorus, silicon and sulphur, which makes ramen such fantastic comfort food”

t oo r t ee B d Roaste and lentil salad

Serves 2

• 4 large beetroots • 2 tbsp coconut oil or butter, melted • Salt and freshly ground black pepper, to taste • 1 red onion, chopped • 2 garlic cloves, crushed • 400g can lentils, rinsed and drained • Sprig of fresh thyme, leaves picked and chopped, or ½ tsp dried thyme • Grated zest of ¼ lemon • 1 pear For the dressing • 2 tsp freshly grated ginger • 1 tbsp olive oil • 1 tbsp sesame oil • 2 tbsp lemon juice • 2 tsp Dijon mustard • Pinch of salt

Preheat the oven to 180°C. Cut the beets into quarters, place in a roasting tray and rub in one tablespoon of the coconut oil and some salt and pepper. Roast the beets for 40 minutes until cooked through. While the beets are in the oven, heat the other tablespoon of oil in a pan. Add the red onion and sauté for seven minutes, until golden, then add the garlic and stir for a few minutes. Add the lentils, thyme, one tablespoon of water and the lemon zest to the pan and cook for five minutes, adding more water if it gets dry. Leave to cool. Thinly slice the pear and stir into the lentil mixture. Whisk the dressing ingredients together and mix half in. Plate up and top with the roasted beetroots, then drizzle over the rest of the dressing to serve.

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seasonal FOOD

e k a C d n o lm A & m u Pl Serves 12

• 175g coconut oil or butter, plus extra for greasing • 175g coconut sugar • 3 eggs • Grated zest of 1 orange • 300g ground almonds • 1 tsp gluten-free baking powder • ½ tsp bicarbonate of soda • 1 vanilla pod, seeds scraped out • 300g plums • 2 tbsp toasted desiccated coconut, to serve

Preheat the oven to 170°C/325°F/gas mark 3. Cream the coconut oil and sugar together in a food processor. Add the eggs one by one, mixing well each time, and stir in the orange zest. In a bowl, mix the ground almonds, baking powder, bicarb and vanilla seeds together. Then pour this into the wet mixture and process. Stone the plums and slice into eighths.

This keeps for 3 days in an airtight container and goes really well with yogurtand a grating of chocolate.

Grease a 24cm cake tin. Pour in a third of the batter, then place a third of the plums on top. Repeat again with another third of the cake mixture and a third of the plums. Finally, pour in the rest of the cake mixture followed by the last of the plums. Bake in the oven for 60 minutes until cooked through and a knife inserted into the cake comes out clean. Sprinkle over the toasted coconut while the cake is still warm, and serve.

Recipes extracted from A Year Of Beautiful Eating by Madeleine Shaw, £10.99, madeleineshaw.com

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Food FIT

Outsmart your DIET TRAPS Reach your slimming goals by knowing what foods may be hindering your target, says nutritionist Louise Pyne

ast-tracking your weight loss potential isn’t just about strengthening self-control to conquer pesky food cravings. You might have already tried cleaning up your diet, but seemingly innocent foods could be stalling your slimming goals, and even with the best intentions you can fall victim to diet saboteurs that could be detrimental to your long term aims. With so much choice and confusion surrounding nutrition, healthy eating can be a complete mindfield. Here we pinpoint some of the most common triggers that could be holding you back and reveal our smart strategies to beat the excess pounds.

Potatoes

Potatoes might be included on many a family’s dinner plate, but research published in the British Medical Journal revealed that eating the nation’s favourite veggie four times a week can increase the risk of blood pressure. It’s thought that this is a result of the high glycaemic index of the veg which raises blood sugar levels - which over the longhaul are a factor in the development of cardiovascular disease. MAKE IT HEALTHY Spuds may have a high GI, but they are also a good source of vitamin C and potassium so eating them in moderation can offer some decent health benefits. Jacket potatoes have a lower GI compared with boiled or mashed, so baking your spuds in their skins is the best way to preserve the fibre content and naturally lower the GI. Eating sources of fat and protein with them will further decrease it, so add a little knob of butter to your jacket potato and serve it with a piece of grilled chicken or fish to keep blood sugar levels steady.

Orange juice

Oranges are crammed with immunity-fighting vitamin C, but a glass of the fruity stuff can contain as much sugar as a can of cola. Whereas eating a whole orange offers a big dose of fibre, in juice form the fibre is removed, turning the fruit into a concentrated sugar bomb, which overrides any of the major health benefits. MAKE IT HEALTHY

Yoghurt

Yoghurts are a snack time staple in most households, and while these flavour-filled pots are often marketed as low fat, they can be packed with alarming levels of hidden sugar and sweeteners which can contribute to weight gain and conditions such as diabetes type two in the long term. Some yoghurts easily contain over half of the advised 30g daily sugar limit. so it really is worth taking time to read those nutritional labels carefully. MAKE IT HEALTHY

Swap OJ for a homemade green smoothie. Smoothies retain the fibre of the fruit so they don’t spike blood sugar levels in the same way as juices. Blend together coconut water, spinach, one frozen banana and a handful of berries for an antioxidant-packed beverage.

Sugar aside, dairy products like yoghurt are a good source of bone-strengthening calcium – in fact a 100g pot of yoghurt provides roughly 125mg calcium, which is almost a fifth of your recommended 700mg daily intake. To reap the benefits, your best bet is avoiding flavoured yoghurts in favour of plain Greek yoghurt (it contains more protein than regular yoghurt and no added sugars), and liven it up with berries and seeds for a super-healthy naturally sweet snack.

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belly BLASTERS

Muesli

Eating a bowl of muesli make seem like a sound way to start the day, but filling up on the cereal first thing could actually mess with your energy levels for day ahead. Pre-bought muesli that’s marketed as having a high fruit content is one of the worst offenders as it contains dried fruit which is a concentrated form of sugar that immediately raises blood sugar levels. MAKE IT HEALTHY Rustle up your own muesli so that you know exactly what you’re putting into your body. Combine rolled oats, nuts and seeds with a spoonful of melted coconut oil and honey. Lightly toast in the oven and serve with fresh fruit and milk for a super-healthy breakfast that will keep you feeling full for hours.

Sports drinks

Sports drinks can be an effective recovery aid after an intense workout, but unless you’ve been training for over 90 minutes it’s not really worth chugging one back. They contain high amounts of sugar which counteracts the calorie-burning benefits of your workout.

Rice milk

Alternatives to cow’s milk can be a useful option if you’re dairy intolerant, vegan or simply looking to vary your diet, but when it comes to choosing a dairy-free milk steer clear of rice milk as it contains little nutritional value. Rice milk is usually made from white grains which have been stripped of their nutritional properties. It’s also low in protein and has a high glycaemic index.

MAKE IT HEALTHY

Keeping hydrated is important, but for shorter, less intense workouts try recovering with a large glass of coconut water instead. The tropical fruit is rich in electrolytes like potassium and sodium which are lost through sweat.

MAKE IT HEALTHY

6 Cereal bars

Even if you choose a cereal bar that’s packed with nuts and fruit, it’s likely to be ridiculously high in sugar which will mess with your energy levels. MAKE IT HEALTHY You’re much better off nibbling on a piece of fresh fruit such as an apple with a handful of raw nuts. Apples are a good source of fibre while nuts are a protein source to keep hunger pangs at bay.

Look for a brown rice brand as brown rice has a higher fibre content as this lowers the overall GI. Alternatively sugarfree coconut, almond, oat and hemp milk varieties which have been nutritionally fortified with calcium and vitamin D can also be good go-to choices.

Sushi

Lauded as a good lunchtime replacement for sandwiches, sushi seems so healthy and low calorie, but in reality these bite-sized rolls are often high in fat, salt and sugar thanks to key ingredients like mayo, sodium and stodgy rice.

MAKE IT HEALTHY

Choose items that are raw, steamed or grilled over fried like tuna or salmon sashimi and ditch white rice rolls for ones made with fibre-rich brown rice.

Louise Pyne is a registered nutritionist. Visit louisepynenutrition.com for more info.

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Food FIT

SHINING A

sugar

SPOTLIGHT ON Lose the sweet stuff and you could ditch 6lbs pounds

ugar may seem sweet, but the reality is excess intake can cause lots of health problems and also make you put on weight, meaning that limiting your intake can really help your waistline. The NHS recommends having no more than 30g of the white stuff per day, but as it’s hidden in the ingredients of foods that you wouldn’t even expect, it’s incredibly easy to go over

this amount. Zoe Stirling, nutritional therapist and co-owner of healthy hangout Squirrel (wearesquirrel.com) says: “Sugar has been in the news a lot lately, and it certainly seems to be the villain of the moment. As well as causing blood sugar levels to peak and trough, a high intake has also been linked to health conditions like diabetes and heart disease.” Follow her top tips to lower your intake, and you could lose six pounds in just three weeks!*

DON’T OVERDO IT WITH FRUIT It may sound surprising, but eating too much fruit can seriously increase how much of the sweet stuff you consume, thanks to its fructose content. “Limit your intake to one to two portions daily,” says Zoe. “Although fruit is good, it shouldn’t replace your vegetable consumption. Your emphasis should always be on consuming a wide variety of vegetables first and foremost to get your five a day.”

Avoid fizzy drinks Putting down that glass of lemonade is a good way to cut down on your intake. “It might be hard, but it’s best to ditch the fizzy drinks and instead opt for water or herbal teas,” suggests Zoe. If this is too plain for you, try adding fresh cucumber or lemon for some extra flavour. Avoiding sweet drinks is a simple way to cut down on the sugar without making too much of a difference to your diet.”

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*Weight loss is dependant on a variety of factors and these guidelines should be followed alongside a healthy balanced diet and regular exercise.

healthy LIVING

Skip dessert Always want pudding following dinner? “Many people find that it’s after meal times that they fancy something sweet, so try to distract yourself to avoid temptation,” Zoe advises. “You could cleanse your palate either by making a cup of fresh mint or peppermint tea, or try brushing your teeth earlier in the evening to reduce the sugar cravings.”

AVOID ADDING SUGAR TO YOUR DRINKS It may be time to change up your hot drink order. “Try to wean yourself off added sugar in teas and coffees,” Zoe recommends. “The additional sweet stuff really does add up over the course of a day, so this is an way to reduce your intake without noticing too much. If it is too hard to go cold turkey, cut down the quantity bit by bit until you don’t need it any more.”

DON’T CONSIDER HONEY AS A HEALTHY ALTERNATIVE If you think that you can have other types of sweetener, you’ll need to reconsider. “The bitter-sweet truth is that sugar is sugar, meaning that swapping the white stuff for honey or maple syrup isn’t going to make that much difference in the long term,” explains Zoe. “Your body sees both products as glucose and therefore responds in a similar way. If you do want to add some sweetness to your dishes, try using spices like cinnamon and vanilla, as these will add to the flavour without significantly raising your blood sugar levels.”

Approach nut milks with caution Be careful when choosing dairy-free milks. “We’ve become big consumers of nut-based milks such as almond and cashew varieties, however, many types can be high in sugar,” Zoe warns. “Look for unsweetened products and also those which are made purely from nuts and filtered water, rather than a mix of rice milk and almond, which have a higher sugar content.”

Check labels as you buy Be savvy when you’re doing the weekly shop – “Utilise the traffic light labelling system in the supermarket to ensure food items or meals don’t contain high levels of sugar,” says Zoe. “It’s a quick and effective tool for ensuring there’s not too much in a specific dish, food item or product.”

CLEAN OUT YOUR CUPBOARDS Spring cleans don’t have to be reserved for that season alone. “If you seriously want to reduce your intake, remember the old adage of ‘out of sight, out of mind’,” Zoe states. “Have a complete clear out of your kitchen cupboards and get rid of any items that might cause temptations, such as chocolates, sweets and biscuits.”

DITCH THE SWEETENERS You may consider artificial sweeteners as a good alternative to sugar, but they’re not. “Don’t swap out natural sugars for fake ones,” Zoe tells us. “They’ve actually been shown to increase weight gain, and not aid weight loss.”

Balance your meals Take a look at what’s on the menu. “Ensure you’re getting enough protein and good fats to minimise sugar cravings,” says Zoe. “When we have lots of high carbohydrate foods, such as refined breads, pasta, white potatoes, and sweets, they send our blood sugar levels soaring, which inevitably only makes us crave more energy-giving food. This is why it’s important to make sure that your meals are well-balanced, with low glycaemic index carbohydrates such as brown rice or sweet potatoes, good sources of protein and healthy fats such as avocados, nuts and seeds.”

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promotional FEATURE

They switch off TOGETHER

They start the day off RIGHT A nutritious breakfast fuels our bodies and minds and sets us up for the day, whether we’re spending it in the classroom or the office. Breakfast also offers a great opportunity for families to enjoy some quality time together before their busy days begin. Make it fun for your little ones by letting them load their own bowls. Deal out a few dollops of delicious, creamy Icelandic Skyr and have them pick their fruity toppings and squeeze on the honey.

4 habits

of a healthy, happy family

For all its worth, technology can be distracting and prevents families from spending quality time together. Besides, kids and adults need to give their eyes and brains a break from staring at those glaring screens. Dedicate a set time each week where you all switch off your tech – TVs, video consoles, tablets, phones, etc. – and do something enjoyable as a family. Cook a meal you all love, bake a cake, make something, or head outside on a mini adventure. Switching off an hour or so before bedtime is also important, as it helps to ensure a good night’s sleep so you all wake up feeling refreshed, rejuvenated and ready for the day ahead.

From signing them up to sports clubs to sneaking veggies into their meals, you do everything you can to make sure your little ones are healthy and happy. But if you really want to encourage a healthy lifestyle, it needs to be a team effort! Healthy, happy families all share a number similar habits – here the team at Skyr share four of them

They spend a lot of time OUTDOORS Fresh air has many benefits; not only does it make us feel happier and more energised, it also strengthens our immune system and aids digestion. Kids and adults alike tend to spend a lot of time cooped-up indoors, so it’s important to grab any opportunity you can to head outside. Plus, the great outdoors has been proven to help children’s development. So, rather than spending this evening watching TV, why not head to a local park or forest for a walk or bike ride instead?

They re-think SNACK TIME Say the word ‘snack’ and we tend to think of sickly treats which cause us all to crash and burn once the initial sugar high has worn off. So, ditch the choccy bars for healthier – yet equally as scrumptious – alternatives. Stock the fridge with veggie sticks and dips for them (and you!) to graze on when they get home. Natural Skyr makes a great dip when mixed with mint, garlic, lemon juice and finely-sliced cucumber. And a pot of vanilla Icelandic Skyr contains up to 17g of protein, so makes a perfectly satisfying snack any time of day. Icelandic Skyr is sold in Waitrose stores across the UK. 1kg tubs of Natural Skyr are available in Costco. For details, visit skyriceland.co.uk

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happiness HACKS

Quick MOOD

boosters

Dark chocolate

Not only is dark chocolate a well-known aphrodisiac, it is also full of nutrients that cause the body to release happy hormones, known as endorphins. For a mood-boosting sweet treat, opt for dark chocolate that is over 70 percent cacao. All it takes is a couple of squares to give you that feel-good lift, so try not to hoover up the whole bar!

Feeling fatigued, cranky or blue? Try these five foods suggested by Lifesum nutritionist Frida Harju to perk up your mood

Blueberries

1 Greens

Don’t forget your vegetables! A study published in the British Journal of Psychiatry shows that people eating a diet rich in whole foods and fresh produce are less likely to report feeling depressed. Folate, a B vitamin found in beans, citrus and green vegetables like spinach and kale, has the ability to positively affect our mood. Recently, spinach has become a fashionable superfood so it is often included in restaurant menus, but the easiest way to consume it is to add raw leaves to a salad or eat wilted spinach with scrambled eggs for a tasty and nutritious breakfast.

Try some of these super berries to keep you smiling throughout the day. Already considered a superfood, blueberries have high levels of antioxidants which not only help to boost your mood, but also aid the nervous system, brain function, and combat memory less. Blueberries make a tasty addition to your breakfast bowl, or as a light and healthy snack to be eaten at any time of day.

Good news! As well as making you happier, veg such as kale, spinach and avocado can also help anti-age your brain. A recent study from the University of Illinois found that older people with higher levels of lutein (a nutrient found in green leafy veg) have ‘younger’ brains.

Eggs

Eggs have serious mood-lifting powers. As well as being a good source of vitamin D, they also contain phenylalanine – a molecule used to make dopamine, which helps us feel enthusiastic and driven. So, rather than staying in bed until the last possible minute and grabbing a croissant on the go, try to wake up 15 minutes earlier and cook eggs for breakfast.

Fish

Essential fatty acids such as omega 3, found mainly in oily fish, help to improve your mood by increasing your levels of dopamine. Include at least one 140g serving of fish such as salmon, tuna, mackerel, or sardines a week in your diet and this should keep your brain happy and healthy. Try making mackerel on toast in the morning or taking a can of tuna into work to eat for lunch or, alternatively, take fish oil supplements such as cod liver oil every morning.

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Next month in

ON SALE 5TH OCTOBER

BACK ACHE? The major health concern youâ&#x20AC;&#x2122;re probably ignoring

BE YOUR OWN PT The DIY guide to your fitness goals

DITCH THE DAIRY Decode your intolerances

TOTAL BODY TONE-UP Get lean from your lounge

PLUS: The latest new season fashion & beauty buys 90 YourFitness

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your fitness REPORT

MIND fit

92 | HEAD SPACE 94 | STOP WORRYING 97 | CAMILLA DALLERUP 99 | ANTI-AGE YOUR BRAIN

Beat the blues

As the cold, dark nights draw in marking the start of the colder season, do you ever find your mood clouding over too? If so, you’re not alone as one in 15 people in the UK suffer with Seasonal Affective Disorder (S.A.D) – a form of depression triggered by the lack of sunlight. Recognised as a mental health disorder, it goes beyond simply disliking autumn and winter, with common symptoms including fatigue, overeating, a loss of interest in activities and difficulty concentrating. Here are some of our tips for coping with the condition. • Lighten up: Perhaps a little obvious, but it’s important to expose yourself to as much natural light as possible. So, get up earlier or sit near a window to take full advantage of that vitamin D. • Find the positives: Try to develop an active interest in winter and look for activities such as ice skating that are exclusive to the chillier season and you might find a hobby you enjoy. • Get outside: There’s nothing like a bit of fresh air to turn a bad day around. In fact even on cloudy days outdoor sunlight still trumps artificial or indoor lighting, so dedicate just 30 minutes a day to getting outside.

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Mind FIT

THE BEST AND LATEST WAYS TO A HEALTHY, HAPPY MIND

HeadSPACE

CATCHING ZZZZS

Do you get enough sleep? If the answer is a resounding no, you’re not alone as a survey has found that almost two in five adults in the UK don’t get enough sleep each night. Among the 14 countries surveyed, the UK came out worst, followed by Ireland, Canada, Poland and Singapore. Those aged between 35 and 44 were deemed as the worst sleepers compared to other age groups. Comparatively, those in India, China and Indonesia were reported to have the best night’s sleep. If ever you needed an excuse to hit the hay, this is it.

RELAXING SLEEP SPRAYS

Made in Grasse, Southern France, aka the perfume capital of the world, NutriDerma’s Organic Pillow Spray is designed to help with insomnia thanks to ingredients such as lavender. Simply spray onto sheets, pillows and around the room when you are ready to retire. £9.95, healthy2u.co.uk

Kiss the Moon’s LOVE After Dark Pillow Mist is ideal for instilling a feeling of peace and wellbeing. It’s beautifully romantic with warm floral notes of pure rose and ylang ylang to relax the body and nurture the soul. £40, kissthemoon.com

Calm yourself into a blissful night’s sleep with Feather and Down’s Pillow Spray. This hero product contains a relaxing blend of lavender and chamomile essential oils, to soothe the mind and unwind the body. £7, featheranddownsleep.com

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QA &

ASK THE EXPERT “ I’ve heard so many good things about yoga for mental health but I have no idea where to start. Do you have any beginners tips on how to do a home yoga workout?” Celest Pereira, yoga teacher for Wanderlust says:

INVEST IN EQUIPMENT If your yoga mat slips and is uncomfortable, the chances of you sticking around till the end of your session is very low. Invest in a good mat that will last and is ideally eco-friendly. GO ONLINE If you’re anything like me and get distracted by cleaning or texting, find an online class by a teacher that you love. Grokker is a great place to start, but there are hundreds of awesome yoga videos available for free on YouTube too. Check out my page – Celest Pereira Yoga – for classes and yoga pose tips. SCHEDULE TIME We all lead busy lives so actually blocking the time out to practise is so important. If you don’t do this I guarantee you’ll get busy and the days and weeks will slip by without any mat time. HAVE FUN Get your partner, house mate or even your cat to join in – don’t take it too seriously. Play fun music, have a dance off in the middle of the session and give yourself lots of praise for taking the time to do something good for yourself.

PAY YOUR WAY Ever wondered what the key to happiness is? It turns out the answer could lie in saving time, not money according to new research. A study found that instead of doing chores or tasks you dislike, simply avoid them by paying someone else to do them for you and you’ll reap the benefits. A series of surveys on more than 6,000 people found that those who outsourced tasks they didn’t enjoy reported greater happiness and overall life satisfaction. Elizabeth Dunn, the study’s author and professor of psychology at the University of British Columbia said: “If there’s some tasks that just thinking about fill you with dread, then it’s probably worth considering whether you can afford to buy your way out of it.”

[MANTRA] “WHETHER YOU THINK YOU CAN OR THINK YOU CAN’T, EITHER WAY YOU ARE RIGHT” - Henry Ford

CHATTERBOX

It’s often said that talking to yourself is a sign of madness but now a new study has found it could in fact be beneficial for diminishing stress. A study led by researchers at Michigan State University suggested that silently talking to yourself in the third person may help control emotions. The benefits of adopting a third person narrative are believed to constitute a relatively effortless form of self-control as you will gain distance from your experiences which can regulate emotions. So next time you are upset about something instead of asking yourself “why do I feel sad?”, try “why is *insert name* sad?”

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Mind FIT

INHALE...

exhale...

Kick your worries to the curb for a happier outlook on life

f you’ve got a dose of the worry bug, you’re not alone. Stress and anxiety can seem to go hand in hand with living in today’s fast-paced society and the chances are we’ve all experienced a stomach full of knots at some point. For some it may be related to money worries or work stresses, while for others it could be a result of self-conscious feelings – but either way excessive worrying can have an impact on our health. If you’ve got a head full of fears we have tracked down a team of experts to help you banish negative thoughts for good.

WORRIED SICK

In many ways, worrying is a coping mechanism and is driven by the need to ensure that everything will be OK. You probably believe that over-thinking about a possible negative event will prevent it from taking place and while this isn’t necessarily the case, it is a completely normal human reaction. What you need to remember though, is that firstly, unproductive worrying won’t change things, and secondly, even if something does go wrong, it’s often not the end of the world. “Remember that the most valuable experience you’ve gained in life, as well as the successes you’ve enjoyed, have come from first making a few mistakes,” says David James Lee, ordained Taoist monk, inspirational therapist, meditation teacher and co-founder of Wu Wei Wisdom. “So, stop being so hard on yourself and instead treat yourself with compassion and patience, just as you would a valued friend, loved one or child.

This practice of self-nurturing begins with letting go of constantly comparing, judging or criticising yourself or others. If you can do this even for just one day, you’ll be amazed how it transforms your positivity and energy.”

DON’T WORRY, BE HAPPY

Often, the problem is not the worry itself, but that you don’t have a good strategy for dealing with it, so try these easy calming tips:

Channel your breathing

Try to practise deep breathing as it is a powerful technique due to its ability to activate the body’s relaxation response. “A simple exercise to calm your fears is three, five breathing,” says Chloe Brotheridge, hypnotherapist, anxiety expert at calmer-you and author of the bestselling The Anxiety Solution. Breathe in for a count of three and out for a count of five. When breathing in, take

belly breaths, allowing the stomach to expand on the in-breath and flatten again on the out-breath. It calms the nervous system because this is the way we breathe naturally when we’re relaxed. The focus on counting is very meditative and helps to distract your mind from other concerns.

Change your diet

“Research by Mind and the Mental Health Foundation has shown that diet affects the brain’s structure and the way it functions, and therefore influences our mood and behaviour,” according to Wendy Green in her book Anxiety: A self-help guide to feeling better. Choose lowGI foods such as brown rice, sweet potatoes, carrots and beans as they supply the brain with steady amounts of glucose to enable it to function properly, as fluctuations in blood sugar levels can lead to mood swings. There are also a number of herbs and spices that have relaxing or mood-boosting properties. Adding

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relieve STRESS

about you,” advises David. “Whether this relates to family members, friends, colleagues, or an unknown ’faceless jury’, this harmful habit only serves to give away your power and potential.” “Seeking validation or positive strokes from others so you can feel great about yourself will never work – you are already enough,” he adds. “Instead of looking externally for reassurance, become your own cheerleader by starting a supportive inner-dialogue with yourself and stopping any negative self-talk in its tracks as soon as it begins. Also, never underestimate the power of making and keeping a small promise to yourself every day. Tiny steps can conquer the steepest of mountains.”

Share your worry

“The old saying a problem shared is a problem halved is not an old wives’ tale” says Dr Meg Arroll. Research on social support shows that sharing experiences and talking to others can improve both our mental and physical health. Try talking to your friends or family about what is bothering you, and encourage them to do the same. If you don’t feel you can open up to anyone in your life, try a free helpline such as the Samaritans (116 123, open 24 hours).

Keep a worry diary

basil, chillies or rosemary to dishes is thought to improve mood and relieve mild depression and anxiety.

Get plenty of sleep

The stress hormone cortisol can build as a result of stress, and continuous late nights. Getting to bed earlier may also give you the best chance at a solid night’s rest. “Sleep recharges your brain and body and means that your mood, ability to focus and energy levels are improved”, says Chloe. Before you shut your eyes, try to unplug – this means avoiding the use of electronics, such as phones and tablets as the artificial light source may halt the production of melatonin (the hormone that promotes sleep), leaving you restless for hours on end.

Love yourself

“Stop worrying about what other people think

“A good way to come to terms with your state of unease is by starting a diary and logging your worries there,” says Dr Mark Windwood, director of psychological services at AXA PPP healthcare. Write down what triggers any feelings of uncertainty, then look at whether you can do something about it. Set aside any worries that you can’t do anything about, and try to find a way to accept them – whether that means admitting your own limitations or understanding that some things simply are uncertain. You can write what’s bothering you down in a notebook or try using one of the digital versions available such as AXA PPP’s online diary at axappphealthcare.co.uk. Worries can come in various forms and it’s important to remember that for some it can be part of a more serious condition. Keep an eye on how you’re feeling and if your anxiety starts to become excessive (over a period of six months), consider the fact you may have what is called General Anxiety Disorder (GAD). Physical symptoms may include sweating, trembling, headaches, dizziness, loss of appetite, nausea and panic attacks, while psychological symptoms range from impatience to being easily distracted, over-sensitive to criticism and feeling a sense of dread or panic, just to name a few. If you think this may be something you’re suffering from, speak to your doctor.

HOW TO STOP WORRYING in 60 seconds

David has a simple breathing technique called ‘Becoming the Observer’ that will help you to throw your worries away.

1 2 3 4 5 6

Find a quiet, safe place where you won’t be disturbed for a while Close your eyes softly, drop your shoulders and relax your body Begin to breathe slowly, deeply and rhythmically. Move your attention away from your thoughts and observe only your breath as it enters and leaves the body. Notice how your breath and body are aligned and begin to cooperate. Allow yourself time to adjust. Your breath may start shallow and high in your chest but you will now work on drawing it deep into your body. With each exhalation, visualise breathing out the worries that have been racing around your mind. As you let go of these thoughts, soften and relax every part of your body. Affirm to yourself: ‘I breathe in calm. I breathe out tension’ Continue to extend the breath so that it eventually reaches your diaphragm. Observe how every part of your body now feels. Continue to relax, breathe and enjoy this quiet time.

“Seeking validation from others so you can feel great about yourself will never work – you are already enough” YourFitness 95

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Sleep WELL

Magnesium is a natural aid to restful sleep and Better You’s Magnesium Oil Goodnight Spray and Magnesium Flakes can help you feel calmer. Use both products transdermally (through the skin) as part of your night-time regime. Soak in a magnesium flake body bath, and allow the spray oil, which combines magnesium, chamomile, bergamot, and clary sage, to melt away your stress for a peaceful night’s slumber. Magnesium Oil Goodnight, £12.20, Magnesium Flakes, £9.95, betteryou.com

Smart START

Looking to eat well and get fit? Take one step at a time! Start simple with Gusto Nero’s Black Jasmine Rice Pasta. It’s a wholesome, alternative carbohydrate source that is also vegan and gluten-free. Make your pasta nights special and eat better; a small change can take you a long way! £3.19, from Planet Organic, Revital and health stores. gustonero.co.uk

MONTHLY support

We know how important it is to be properly protected during the times that matter and so, instead of letting your monthly cycles get you down when you’re trying to work out, why not try using a Feminesse Menstrual Cup? An environmentally friendly alternative to tampons and sanitary pads, it collects menstrual fluid, rather than absorbing it, meaning that the natural pH of your body is maintained. It comes complete in a discreet carry case too. Available in Tesco, £17.99, feminesse.co.uk

Energy ENHANCER

Boost your WELLBEING

Fatigue won’t know what’s hit it after a dose of Bee Energised Energy and Focus capsules. Combining organic bee pollen, matcha, spirulina, ginseng and more, the specially designed formula is created by nutritionists and has numerous five star reviews under its belt. So what are you waiting for? Available in Holland & Barrett. £11.99, unbeelievablehealth.co.uk

Give your body’s wellbeing a lift with the help of these handy products Relax and DE-STRESS

For the perfect way to de-stress and assist concentration, try out The Divine Hag’s organic hand-blended spray. This relaxation room spray blends the healing aromas of rosemary, peppermint and lemon to clear tension and anxiety, while also helping you to focus at work. Study and Concentration Spray, 50ml £15, 100ml £22, thedivinehag. co.uk

OIL’S well

Aimed at improving bone and joint health, Paradox Omega Oil is rich in omega 3 and antioxidants hydroxytyosol and oleuropin. These powerful nutrients are 10 times more powerful than vitamin C when it comes to fighting free-radicals and the therapeutic benefits of natural, high quality fish oils like Paradox are well documented as a way to help improve many conditions of the heart, brain and skin. £9.99, paradoxoil.com

GET flex-able

If you’re regularly active, you’ll be familiar with the next day aches and pains from a tough session. To help reduce soreness, try Flexable Cream, an advanced paraben-free massage cream for joints and muscles, combining the beneficial and timetested properties of glucosamine and chondroitin with natural extracts, including boswellia, coconut oil, vitamin E and yerba mate leaf extract. £7.99, flexablehealth.com

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celeb COLUMNIST about the two weeks I had in London was that I managed to do everything being fully present in each moment, savouring the wonderful conversations and experiences fully.

Try this now: Get unstuck, take control

TWEET CAMILLA

@camilladallerup

When we lack motivation to do something we want to, like change our exercise or eating habits, it’s easy at first to focus on all the reasons why we can’t alter our habits and list all the components we see standing in our way. However, a quick way to reframe this situation is to shift your perception and bring your attention to what is in your control to change now. Write down everything that is out of your control in relation to the areas you want to improve. For example you may feel that don’t have enough time for exercise because work is expecting too much of you. Rip up the paper and grab a new piece to write on. Now write down what is in your control. For example, if you are focusing on having a healthy diet, the sorts of things you can control are preparing your meals in advance and making the right choices when shopping. If you are eating out a lot with work that may be out of your hands, but choosing a healthy option is in your control and so on. Taking responsibility of your own power and action helps you make changes.

Camilla Dallerup

Being busy the mindful way

Each month our favourite motivation guru guides us back to the straight and narrow

hen I recently arrived in London to launch my new book Reinvent ME during a whirlwind two-week stay, I was very aware of how crammed my schedule looked. I immediately thought of situations I had been in in the past, where I’d thrown myself fully into something, overworked myself and then ended up exhausted. That would have been exactly how my most recent trip would have played out for me too, but since I started teaching mindfulness I’ve begun to take a different approach. As Oprah says: “When we know better, we do better”. So, with that in mind, although my schedule was hectic, I had made it my mission to do it the mindful way. That meant setting boundaries, being ok with saying no and scheduling in two important things – space for eight hours of sleep a night, because that’s what I need to be the best version of myself, plus a few small breaks to meditate throughout the day. I am proud to say that in the midst of my busy schedule I managed to attend my best friend’s wedding and spend time with my godson, but there were many other social gatherings that I had to turn down so that I could come out the other side of these busy two weeks feeling totally OK. I’m sharing this with you because I was someone who struggled to make a sensible schedule for myself before I knew how to do it mindfully. I think the most magical thing

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Make more time

Time surfing by Paul Loomans When I saw this calm-looking book on the shelf with the title Time Surfing, the zen approach to keeping time on your side, I had to have it. I, like most other people I know, would like a few more hours to do all the things I don’t have enough time for, like reading books while sipping green tea or going for long walks. The book is easy to read and packed with helpful nuggets about how to be more mindful and present in our lives. It’s also got plenty of fun illustrations throughout. If you are finding yourself tense and fed up of not having enough time, this book will definitely enlighten you. Paul makes so many good points, especially when he talks about observing tension in the body. He suggests that we should notice this stress as it arises (for example during or after a phone call or conversation) and become aware of any tightness or resistance in our form. When we pay attention to this it can reveal what our minds are doing, and thereby help us to make better decisions for ourselves that cause less tension. By following these signals, we can ultimately become in tune with our intuition and let it guide us.

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YOUR FITNESS OCT 2017 ad master_ROP 18/08/2017 12:57 Page 98

98 YourFitness

sharpen your MIND

Your Seven-Day

BRAIN BOOTCAMP! Sharpen your mind with our easy anti-ageing brain plan

YourFitness 99

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Health

FILES

Monday: Tuck into a brain-boosting food

Processed foods packed with sugar and fats are bad for your body – and for your brain. “Studies show that these ‘bad’ fats increase cholesterol levels and those with high cholesterol appear to be at greater risk of developing Alzheimer’s,” says leading London neuroradiologist Dr Emer MacSweeney. “Studies have also indicated that people who regularly binge drink alcohol or drink heavily are more likely to develop dementia than those who drink within recommended guidelines. This is because alcohol damages the brain, causes shrinkage and interferes with the way the vitamin thiamine is absorbed into the body, which is essential for providing energy to the body – and the brain uses a lot of energy!” Try these greymatter goodies: • Wholegrains – these provide energy and keep you mentally alert. • Blueberries – studies suggest these little fruits can help with short-term memory loss. • Oily fish – these are packed with essential fatty acids, which cannot be made by the body. • Tomatoes – the antioxidant lycopene in cooked tomatoes could protect against free radical damage, which can lead to dementia. • Broccoli – this is bursting with vitamin K, which is thought to improve cognitive function.

Wednesday: Have a day out with friends

Getting together with friends or family isn’t just good fun, it can also improve mental agility, especially as we get older – with research showing that a 10-minute conversation is as good as a brain teaser. Part of the reason is the social support we get from regular contact with others, but social engagement also often includes activities and exercises that are mentally protective. “A 2007 study published in the American Journal of Public Health, which looked at more than 2,200 women in the US, found older women with large social networks were 26 percent less likely to develop dementia than those with smaller networks. The study looked at the frequency of visits, phone calls and mail from friends or family received by the women participating in the study,” says Dr MacSweeney. “This is why it is important to proactively maintain and manage social activities – they reduce anxiety, prevent excess self-examination and depression and improve cognitive sharpness.”

Thursday: Go for a brain workout

We all know that fitness regimes are great for the body – but we often overlook what they do for the brain. Studies have shown people who stay active have a lower risk of cancer and other diseases, with all that blood flow boosting brainpower. But exercise doesn’t have to be about pounding the treadmill. A 2003 study in the New England Journal of Medicine found that older people who danced three of four times a week – especially those that ballroom danced – had a 75 percent lower risk of dementia than people who did not dance. “Exercising for 45 minutes, four times per week is one of the best things you can do to protect yourself against developing dementia,” says Dr MacSweeney. “Poor fitness levels can lead to an increased risk of the expression of genetic biomarkers for Alzheimer’s disease.”

Tuesday: Buy a family planner

We might think juggling lots of balls means our brains are super efficient, but too much multitasking, and the related stress, can negatively impact the brain. “It’s been recognised recently that multitasking is ‘like playing tennis with two balls’: it leads to reduced performance, but moreover it results in some individuals expressing symptoms seen in Attention Deficit Disorder,” says Dr MacSweeny, CEO and medical director of cognitive health clinic Re:Cognition Health, which specialises in the diagnosis and treatment of people showing symptoms of cognitive impairment. “It’s now believed to be more efficient to start and complete a task and then move on to the next. Equally, a certain level of stress is healthy as it prompts us to deal with everyday challenges – but too much can create levels of anxiety, which adversely affects our cognition. Try prioritising key activities and responsibilities to avoid the inevitable stress that results from the feeling you are perpetually ‘catching up’.”

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sharpen your MIND Dr MacSweeney recommends these four exercises for fit-brains: • Dancing – fun and social, the routines are great for brain training. • Table tennis – this stimulates hand-eye coordination and improves motor skills. • Swimming – relaxing and low impact, a trip

to the pool is also a good cardio workout. • Walking – getting fresh air and exploring new routes is great for the mind and body.

Friday: Do something you’ve never done before Trying a new activity or enrolling on a new course has been shown to make the brain stronger. Even simple things like changing the typeface of documents, or making the wording less legible, makes a difference. “Exercising your brain and continually challenging it helps to keep it active and healthy, just like exercising your body,” adds Dr MacSweeney.

Saturday: Play a game

Whether your game of choice is chess, Monopoly or poker, studies suggest playing regularly can lower the risk of dementia by around 15 percent. “When you’re taking part in a game, you have to concentrate and think about your next move, which keeps your brain engaged,” says Dr MacSweeney. “Your brain is a learning machine and it needs to keep it working to optimise performance.”

Sunday: Have a catnap

We all know that sleeping for six to eight hours a night can improve our cognitive function, regulate hormones and clear away toxins (and anyone who’s had a disturbed night with kids will attest to feeling foggy in the morning), but a German study found even a catnap can help. The study found that people who dozed for as little as six minutes showed improvement in memory. If a catnap isn’t possible, then simply finding time to relax each week has big benefits. “Meditation reduces the level of the stress hormone cortisol, which is understood to increase the risk of dementia,” says Dr MacSweeney. “A 15 minute daily dose of mindful meditation, yoga, tai chi or simply switching your mind off may help slow down the progression of Alzheimer’s disease.”

CUT IT OUT – FOUR HABITS THAT DAMAGE YOUR BRAIN

Over seasoning: too much salt contributes to high blood pressure, which in turn leads to cognitive defects and increased risk of stroke.

That extra burger: high calorie intake and being overweight has been linked to premature degeneration of the brain.

Taking a drag: tobacco disturbs the blood flow to the brain, specifically affecting memory. You are also 50 percent more likely to suffer a stroke.

Having the volume too high: listening to loud music through headphones can damage hearing. Recent research has shown that hearing loss is one of the main causes of dementia.

YourFitness 101

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Why you should try

PEA PROTEIN Three reasons to start adding this plant-based powder to your routine

rotein has a key role to play in a healthy, balanced diet and helps maintain our health in a number of ways – it is used to make enzymes and hormones, and is the building block of bones, muscles, skin, blood and cartilage. Our bodies also use the nutrient to build and repair muscles, and this is one reason why protein powders have become increasingly popular among fitness fans. Easily added to a smoothie or sprinkled into porridge, they are a quick and convenient way to ensure you’re getting enough of this nutritional powerhouse and giving your body what it needs. Most protein powders feature dairy, using whey or casein as their base, but in recent years there has been a growing number of plant-based options appearing on the market, such as FYSIQAL Nutrition’s Pea Protein. So, why should you consider using protein powders and why is a pea-based protein a good option? We’ve got the facts...

It’s great post-workout

Like all protein powders, pea protein can help support your body after a workout by supporting the repair and rebuild of muscles. Pea protein is a complete protein and contains all nine of the essential amino acids your body needs to build tissues. It also has a huge amount of the amino acid arginine (even more than whey protein), which is especially important when toning up.

It’s free from dairy

One of the main reasons why pea protein is so popular is its suitability for vegans and vegetarians. It contains no dairy (unlike the more mainstream whey and casein options) and is ideal for people looking to limit their dairy intake. FYSIQAL Nutrition’s Pea Protein is also gluten-free and soy-free and brilliant for those who suffer from food intolerances.

It keeps you feeling full

If you’re trying to lose weight you’ve probably already read lots about how protein can keep you feeling fuller for longer. Protein is made of more complex molecules than other types of foods and so takes longer digest, thereby stopping you from reaching for calorie-laden snacks in between meals. It’s also thought that protein activates satiety hormone release. Increasing your intake of protein by using a powder can therefore help you curb cravings and beat unnecessary weight gain. Sounds good to us!

TRY SOME TODAY

FYSIQAL Nutrition’s Pea Protein is a natural vegetable-based protein isolate, containing 76 percent protein content. 1Kg, £14.99, fysiqalnutrition.com

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your fitness REPORT

TRY it

104 | BALANCE YOUR EMOTIONS WITH YOGA 107 | HELEN SKELTON 111 | THIS MONTH WE’VE BEEN 114 | TWICE THE HEALTH

Jump on it

If you thought trampolining was nothing more than a PE lesson from your school days, think again. ((BOUNCE)) classes offer high-intensity, choreographed dance routines on mini trampolines that promise to give your body a top to toe workout. With music pumping to keep you motivated throughout and an atmosphere that could be mistaken for a nightclub, ((BOUNCE)) is ideal for friends wanting to mix up their fitness routine. With just 10 minutes spent on a trampoline rivalling a 30-minute run, it seems time jumping is time well spent. Some of the multitude of benefits include improved co-ordination and balance, increased fitness levels and firmer muscles. And if that wasn’t enough to convince you, NASA even dubs trampolining as the most efficient and effective exercise devised by man yet due to the extra gravitational force that the trampoline pad adds. Classes are priced at £6.95 per session with a donation from each payment going directly to Macmillan Cancer and are available across the country. bouncefitbody.com

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Mind

FIT

Moved to TEARS

The time has come to flex your mind as well as your muscles

ou’re flowing through your sun salutations, stretching your limbs into one move, then the next and then something unexpected happens. But it’s not an embarrassing stomach rumble or a cringey escape of air (come on, we’ve all been there!) that’s got you crying into your yoga mat, it’s, well...nothing. That’s right, it turns out we need to pack a box of Kleenex alongside our water bottles and yoga blocks because spontaneous bursts of emotion are a thing. “It’s not uncommon to experience intense feelings” says yoga teacher and creator of Everyday Yoga for Stress Release, Nadia Narain (nadianarain.com). “In my first yoga class I balled my eyes out and I knew it was a good thing. I didn’t cry because I was sad, there was no

story attached to it, it was just a release of things stored up and I felt so light afterwards. Nowadays, I don’t feel as if I have taught a great class unless someone has a cry!” While we may shed a tear from frustration at our inflexibility, Nadia believes that yoga is more healing than we first thought. “Most people come to yoga for a physical or stressrelief benefit but it also helps to clear blockages and move energy, especially as we use our breath, a sequence of movements and relaxation techniques – we give the body permission to open and release things that are stuck.” Whether it’s an uncontrollable sob, a feeling of despair or a rush of elation, YF explores the notion that perhaps our humble weekly yoga class could be all the therapy we need.

THE HIGHS AND THE LOWS

Interesting, yes, but the thought of blubbering in front of 15 plus yogis doesn’t exactly have us running to the nearest studio. “It may seem daunting but it’s really important to firstly point out that although yoga can have a positive impact on emotions, it’s not the same for everyone,” says yoga teacher and influencer Celest Pereira (celestpereira.com). “Where some people will derive little or no emotional benefit, others might find it’s their happy place.” Although more in-depth studies need to be carried out, the concept of harnessing trapped emotions subconsciously is something we can all resonate with over the years. Yet from what we do know, our body’s ability to process emotional episodes go hand-in-hand with our mental capabilities. “Some emotions can manifest themselves in the physical body,” Nadia explains. “Things like sore necks can

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mind over MATTER be a result of feeling weighed down by emotions – everything that has happened in our lives is remembered by the body and it causes blockages that will show up.”

JUST DO IT Throwing some shapes on your yoga mat in the hope of an epiphany may be a bit of a reach, but Nadia encourages us to find a sequence that works with our bodies as opposed to against it. “Certain poses will help release specific parts of the body by opening it up and holding the position. Once energy moves, it may show itself in different ways – some people may cry but some could laugh, you might feel exhausted or energised after a session. Your body will release what it needs to and often what it feels safe enough to,” she says. So, how can we test these theories? “We sit more than ever – at our jobs, at home, on our commute, the list goes on,” Nadia explains. “As a result, the hip flexors often get very tight, particularly in women, but the areas around the hips and the psoas (around your pelvis) also store a lot of emotions. The psoas is the muscle we use when we need to fight, flight or freeze, so a lot of emotions associated with running from or holding a situation can be stored in those areas. There are meridians in the body that, if emotions are suppressed, they can become blocked. Doing a good yoga sequence using the correct breath can open the body helping to release these meridians and blockages.”

LET IT GO Whether you’re a keen yogi or a namaste novice, exploring the virtues of yoga could give you the awakening you need. “Bending positions are known to give you more energy, forward bends bring a sense of calm and twists are more for detoxifying. What we need to understand is that the mind and body work together – what happens to one affects the other. If you are stressed you will feel it in your body and it will affect your mood. Sometimes a meditation or breathing practice will be all you need to release emotions, other times a pose that may open a meridian that is blocked will be better for you. Each person is different and will hold things in different ways. Either way, we must remember that a release of feelings or emotions is a good thing. Your body is very intelligent – it only releases what is no longer helpful for you in that moment. Tears are not always sad, sometimes they are just an expression of energy blocked in the body. If you do have a cry in a class, know that your body went deep and you allowed some of the protection and armour you wear to fall away.” So, the next time you shy away from your usual yoga class, Nadia has some parting wisdom to help you go forth. “Don’t get caught up in a story. Let the tears fall, giggle, feel tired or energised if that’s what your body is telling you. Some people get into a very relaxed state and have an insight or an answer to something they have been thinking about – it can lead to anything.” Tissue anyone?

CRY BABY

Release your inner emotions without the audience with these at-home moves

FIRE LOG

• Sitting on the edge of a thickly-folded blanket, bend your knees with your feet on the floor. Lightly roll your shoulders, pushing your shoulder blades down • Slide your left foot under your right leg and lay the outer leg on the floor. Stack your right leg on top of the left, making sure the right ankle is outside the left knee • Keep your torso and back long, exhale and fold forward, placing your elbow onto your knees • Hold one minute or more. Inhale the torso upright and uncross your legs to come out of the pose. Repeat for the same length of time with the left leg on top

PIGEON POSE • Starting on all fours, bring your right knee forward and place it behind your right wrist • Slide your left leg back in a straight line from your back, straightening the knee and pointing the toes • Gently lower yourself down and on an inhale lift your upper body, coming up onto your fingertips with your hands shoulder-width apart. Pull your core in with your tailbone down and open your chest • Stay here for five breaths or longer and on an exhale try to release the tension in your right hip. Repeat on the other side

YOGI SQUAT • Begin on your feet, crouched down with your tailbone between ankles and your hands in a prayer position in front of your chest • Continue to press your hands firmly together while at the same time pressing your elbows against your inner thighs • Hold and breathe for 30 seconds

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celeb COLUMNIST

works it out

Your Fitness’ intrepid columnist stakes out the newest classes and takes on the latest challenges

have to admit that until recently I viewed rent-by-the-hour bikes (like the ones Boris was famous for introducing to London) with a bit of a smirk. However, on a recent work trip to Budapest these two wheelers served me superbly and I had a fantastic reminder of how much fun cycling is. I’m a country bumpkin at heart and commuting across the Hungarian capital on an underground train to the swimming arena (where I was covering the World Championships for the BBC) was draining. Once I swapped a packed carriage for handlebars and wheels though, it was a different story. Not only did it get me to and from work swiftly (which I needed as I was breastfeeding my baby in between shifts), but it meant I got to exercise and see the city too. It literally was a case of killing three birds with one stone. I write this column with a bit of hesitation – having lost my cousin in a cycling accident, I have never been an advocate for city cycling. I know it will be unpopular to say, but I don’t think all urban areas lend themselves to commuting by two wheels. Budapest, however, has around 200km of cycle paths and is listed as one of the safest cities in the world to bike in. For me, a helmet is a must, a bike lock essential and a bit of road knowledge a good idea. Getting lost may be fun, but finding yourself on a dual

carriageway is just foolish. Thankfully, and much like London, Budapest is built around a river and it’s easy and safe to cycle alongside the water using historic landmarks as reference points to help you navigate your way. I’m a bit impulsive when it comes to sports kit so I have owned every type of cycling equipment going. I’ve had road bikes and mountain bikes, hybrids and foldable bikes and it’s fair to say rentby-the-hour ‘Boris’ bikes are neither light nor energy-efficient for obvious reasons. They are, however, functional and if you want to enjoy those guilt-free ice creams, you learn to appreciate the burn in your bum cheeks. As well as rent-by-the-hour bikes on the side of the roads, there are usually loads of rental places that offer 24 and 48 hour rental in cities across the world. These bikes are definitely better quality and work out cheaper if you want to use them for a few days. The only downside is that you’ll probably need to book, especially if you’re planning on cycling in the middle of the summer holidays as I was. My boys are still very small so cycling as a family is not possible at the minute – the eldest can go in a bike seat but the baby is too tiny. I’ve looked at the tents you can attach to the back of your bike and will hopefully invest in one for next summer, so we can enjoy a proper family cycling holiday.

TWEET HELEN @HelenSkelton

This month Helen’s been... Going...

Investing in...

Dreaming of...

Eyeing up...

SWIMMING OUTSIDE With the sun setting rapidly on the warmer days I am taking every opportunity to get some fresh air and swim outside. We live near a big lake and moving through the water with the fresh air on your face is bliss.

A NEW CAMERA My children are changing daily and I am so scared my phone is going to die or get stolen with all their pictures. A Nikon D500 is on my wishlist but if I get it I’ll need an extra arm to carry it with one child on each hip!

CROATIA AND CAMBODIA I have been told the Dalmation coast is superb for cycling if a European cycle trip is on the cards and I have friends who have just done a group adventure in Cambodia. Apparently the people and the landmarks are superb!

A FLYING DUTCHMAN BIKE These family bikes look like a two-wheeled version of my car, with scooter attachments and seats for the smallest members of the family. After all my fun on two wheels in Hungary I’d love to invest in one!

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108 YourFitness

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hether you are looking to lose weight, tone up or simply change unhealthy eating habits No 1 Boot Camp can help you achieve your goals. And this is why we’re giving one lucky winner the chance to win a week’s stay at the beautiful Norfolk retreat, worth £1,650, with all meals and accommodation included. You might be new to exercise or a gym enthusiast but either way No 1 Boot Camp is the perfect getaway to help you change your lifestyle for a better and happier you! Getting in shape has so many health benefits which range from improved sleep and energy levels, to a great sense of wellbeing and an overall feeling of achievement. Now is the time to take charge of your health and make a difference, and No 1 Boot Camp can help you during your journey to a new lifestyle change by educating you in the process. Most men and women attending the one week bootcamps can expect a minimum

weight loss achievement of five to 14lbs. This is just the beginning for most boot campers as No 1 Boot Camp has helped them to continue their weight loss and fitness goals well beyond their departure. Set in the beautiful Norfolk countryside with a stretching coastline of beaches, the camp takes place in a large, traditional country house. The location is the perfect place to achieve your fitness and weight loss goals and pick up a few healthy habits. Run by former military fitness instructors, the team can tailor workouts to any level of ability. Each day you will be served three tasty meals cooked by the camp’s expert nutritionist and talented chef. During your stay you will take part in core activities that will push you but that you will also enjoy. Each day will be different, keeping activities fresh and challenging, with a combination of other activities including spinning, circuits, HIIT classes, hikes, team games and swimming. A

typical day will start with a wake up call at 6am followed by a run on the Norfolk beach with your fellow teammates and trainers. Throughout the day you will have breaks for snacks and a nutritionally balanced gourmet lunch and dinner. In the evening you will have the chance to relax in the lounge and socialise in the grounds of the beautiful house, a great end to a productive day. So if you fancy giving yourself a health kick and getting fitter this autumn enter the competition online now. No 1 Boot Camp has three beautiful 5* locations in set in Norfolk, Marrakesh and Ibiza. For more details visit no1bootcamp.com. T&Cs: This competition is open to entrants up to the age of 65 years old with no existing health conditions which can hinder them taking part in the boot camp activities. The prize is for a week’s accommodation in a single room, full board and includes all the training.

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This month

WE’VE BEEN…

Our top rated picks of all that’s new in the world of health and fitness

GETTING THE JUICE Editorial assistant Georgia-May Collings swaps sugar for health with Cracker Drinks Fruit juices have a bad reputation these days due to their high sugar content so admittedly I was a little dubious about any potential health benefits before trying Cracker Drinks. Yet after chugging down a glass I was surprised by how delicious these were and even happier to discover they count as one of your five-a-day. The team behind Cracker Drinks base their founding principles on high quality ingredients which allow the fruit’s natural taste to do the talking rather than mask it with sugar and I can definitely vouch for that. Plus if, like me and are a sucker for cute packaging, these wouldn’t look out of place on an Instagram flat-lay thanks to the pretty illustrations. Visit crackerdrinks.com for more information.

STANDING TALL Deputy editor Jessica Harris swaps sitting for standing with a Varidesk

With the headline ‘sitting is the new smoking’ ringing in my ears, an email from Varidesk could not have come at a more perfect time. On the days when deadlines are looming and meetings are few and far between, sitting all day is definitely something I’m conscious of. When taking a walk around the block or standing whilst on the phone isn’t enough, I need something more permanent. The Varidesk Pro 36 takes the sedentary aspect out of my day as it sits on top of your existing desk and extends to your required height, allowing you to sit WIN! down or stand up whenever you For your chance please. And the best part? to get your There’s no Ikea-style flatpacking hands on a to contend with – it arrives fully Varidesk turn to made and ready to use. Pro 36, page 67 from £325 varidesk.com

“YOU CAN SPEND ALL DAY ON THE BEACH WATCHING THE SURFING PROS AND THEN SWAP THE SEA FOR THE STAGE” Editor Claire Munnings packs up her tent for a weekend in Cornwall The Great British weather doesn’t always offer the perfect conditions for a weekend of camping fun, but when I was offered tickets for Boardmasters festival in Newquay I jumped at the chance to go – rain or no rain. What makes this event so special is its combination of live music and action sports – you can spend all day on the beach watching the surfing pros hit the waves and then swap the sea for the stage in the evening. There are also BMX and skateboarding events to watch, yoga sessions on the beach run by Roxy and surfing lessons offered by an array of companies at the local beaches, so you really have no excuse not to get involved. Plus, in the main arena, there’s a health and wellbeing area that provides you with more opportunities to get moving. This year

there was holistic massage therapy, the chance to try breathwork, detox and energising sessions and much more. A lot of the festival goers are youngsters, but there’s also a fair share of families and older attendees too – we spotted mums and dads with their teenagers and even rockers in the 60s enjoying the offerings. We were lucky enough to camp in the VIP area and I’d highly recommend paying a little bit extra for this luxury if you’re thinking of going – flushing toilets, showers and even your own private bar on site make for a much better experience. All in all, it’s a great way to enjoy the great outdoors, be inspired to try a new sport and let your hair down. Yes, it may have been windy, and it did chuck it down one day, but we certainly didn’t let a little bit of drizzle dampen our spirits. Find out more at boardmasters.co.uk

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Final SAY

Fit and Famous...

Twice the Health

Fitness blogging duo Emily Kier and Hannah Tyldesley AKA @ TwiceTheHealth talk to us about diaries, dinners and deadlifts What are your greatest fitness achievements?

Emily: I’d have to say our first 50k run through The Grand Canyon where we had no real idea what to expect, nor did we have any idea if our bodies were even capable of the distance. We’d planned it for two years, and wanted more than anything to conquer it and we did just that! The reason it’s our greatest achievement is not the distance, nor the time, it’s what it’s lead to since, and this is a genuine love for exploring the world, with a challenge or two thrown in with each trip. Hannah: Fitness achievements come in all shapes and sizes and ours will very much vary from yours, but that’s what makes them so fulfilling and it’s important not to take other people’s achievements as gospel.

“Often people tell us we’re quite lucky to have landed one another as there aren’t many who would enjoy our crazy challenges and hectic schedule”

What is on your workout playlist?

Hannah: This is where things get embarrassing! We have the most terrible music taste, I tend to opt for some old school garage but if I had to pick one favourite song it would have to be Cheerleader by OMI. I sang it to Emily from the startline, right through till the finish of the 2015 London Marathon.

What is on your daily menu?

Emily: This varies hugely but if we had to put together a basic menu for two we’d probably have a breakfast of pan-baked eggs with chorizo, halloumi and plenty of veg served with toast to dip. Lunch would be a big bowl of my paprika chicken with a pear and goats cheese salad followed by two squares of chocolate each. Then for dinner we’ll have our cauli chilli, a recipe we created with caulirice to add a bit of extra veg to our usual con carne favourite.

In sync even when working out

What is your motivation?

Hannah: Cheesy and predictable, but we’d have to say each other. Often people tell us we’re quite lucky to have landed one another as there aren’t many who would enjoy our crazy challenges and hectic schedules. Emily: If we’re talking outside of our troublesome two, as keen young runners Dame Kelly Holmes and Paula Radcliffe would be way up there.

What are your rest day treats?

Hannah: We’re suckers for pizza, so on those lazy days we tend to creep round the corner to Franco Manca (the high street pizza chain) and grab two boxes of their doughy deliciousness. Emily: There is no guilt that comes with this, only sheer cheesy delight!

What are your favourite workout moves?

Hannah: We’re all about those big compound movements that work the whole body. For me, it’s a deadlift to really get into those glutes and hamstrings. Emily: And for me it’s a back squat, working the full leg and of course the core.

Fuelling up – the healthy way

Staying strong

What are your favourite places to work out?

Hannah: Outside will always be number one, thanks to our love for running as far as our legs will take us, but if the weathers gloomy, we’ll do a tough HIIT session.

How do you handle your busy schedules?

Hannah: We’re both suckers for a paper diary, so we make sure to write everything down – if it’s in the diary it’s getting done. When it comes to workload, we’re lucky we can split things straight down the middle.

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