Contents

September 2017
62
Open-water
swimming

26
Rihannas diet
philosophy

On-trend
46 72 beachwear
Beauty
for you

SHAPE UP EAT SMART HEALTHY YO U FEATURES

16 Fitness notebook
Understanding HIIT workouts,
sporty apps and multi-purpose
exercise kit.
18 Combat your emotions
How boxing can boost your
mental health.
21 Fitness expert
H&Fs fitness editor talks about
Merrells new free outdoor
fitness plan to boost your
al fresco workouts.
22 10-minute tone-up
Simple, do-anywhere exercises
to sculpt your arms.
26 Food notebook
Trick your brain into eating better,
a deliciously healthy snack bar,
the best dried fruits.
28 Go bananas!
Use bananas to create scrummy,
healthier nice creams.
31 Recipe revamp
A tasty Japanese-inspired
avocado and nori dip.
32 Nutrition expert
H&Fs nutrition editor talks about
a simple way to check if youre
a healthy weight.
34 Diet diary
Olympic track and field athlete
Perri Shakes-Drayton.
38 Health notebook
The benefits of a lovers touch,
charcoal dental products,
acupuncture for fertility.
40 Live better with less
Find out how Swedish
phenomenon lagom can bring
your health into balance.
43 5 ways to feel amazing
Simple techniques to transform
your everyday experiences.
45 Beauty notebook
Sea-inspired products.
46 Beauty bag
Stock up on the latest beauty
buys for summer.
50 Athletes beauty secrets
We talk to top sportswomen
about the make-up tricks and
products they swear by.
54 Beat the bucket list
Dont have the time or money
for your ultimate challenges?
Try these mini adventures.
58 Are you brave enough?
Discover the psychological
science behind risk-taking and
how to boost your confidence
for a challenge.
62 Take the plunge
Get up to speed with open-
water swimming with three
training plans for up to 1,500m.
66 Into the woods
Forest bathing, the calming
Japanese wellness trend, can
bring you inner peace.

4 Health & Fitness // healthandfitnessonline.co.uk

 welcome

Photographer:
Helen Marsden
Stylist: Kellie Daggett
LOVE YOUR BODY, LOVE YOUR LIFE
FIND 43
Model: Ianthe @ Nevs YOUR
Hair & Make-up: Jo Clayton ZEN
5 shortcuts
using Clinique & to happiness
Paul Mitchell
Clothing: Adidas by Stella
McCartney Train Seamless
September 2017 // 3.80 Swim into 62
Body; Run Sweatshirt SHAPE
(adidas.co.uk)
GET Upgrade your
water workouts

100 LEAN
FAST!
Training tips that
BALANCE
YOUR
BODY
94
double your results
DAVID BECKHAMS

86
YOGA TRAINER
Eat yourself SHOWS YOU
GORGEOUS HOW
Glowing skin from
the inside out

Escape your REAL LIFE 107

58 comfort zone!
8 steps to live
your best life
Exercise
helped me

32
beat breast
cancer

LEGS LIKE 92
THESE IN
ATHLETES 4 EASY
BEAUTY MOVES
50 SECRETS
PLUS: ALI BASTIANS HEALTH TIPS TOP MINI ADVENTURES
SU B S !
Subscribe to H&F this
month and get 3 issues

This months cover stylist of the printed and digital

mags for just 3, plus
We asked Kellie how to get this months cover look. a FREE Vitabiotics
Make a statement and layer a graphic print one-piece Wellness bundle worth
with this seasons key primary colour, canary yellow. 22.80. See
page 48.

GY M ST Y L E YO U TI ME
72 Fashion 82 Spa news
Update your beach look for Head to the mountains for a
a more elegant silhoutte. refreshing Italian getaway.
79 Get the look 84 Turkish delight
Dazzle in metallic. A luxurious fitness and
wellbeing break.
86 From the inside out
Boost your complexion with
recipes from The Beauty Chef.
79
Fun metallics
WORKOUT REGULARS
HANDBOOK 6 Editors letter
92 Target zone 8 About you
Condition those legs. What youve been up
94 Back to balance to this month.
Boost your flexibility with 11 Fit buzz
the Vertue Method. Workout protein, Zumba HIIT
100 Fit knowledge training, vitamins to go.
Go back to basics and focus 13 My life in a day
on correct form. Vegcentric chef Joey 0Hare
102 Move of the month talks about her foodie life.
Mountain climbers. 114 Were talking to
103 Kit test Actress Ali Bastian.
Hiking daypacks.
104 Run knowledge
How to solve your injuries.
106 Run expert
Dont be beaten by stiches.
107 Success story
Exercise helped me beat
breast cancer.

Health & Fitness 5

editors letter

Welcome What the H&F team has

been up to this month...

Art director
Lucy ticks off one
from her bucket list,
climbing Mont Blanc
(amazing job)
For more bucket
list inspo
head to pg54

T
his month were celebrating the great
outdoors. After all, who wants to be in
a stuffy gym when warm weather and
long, sunny days are calling us out to
play? If you want to take your workouts H&F intern
up a gear, lift your mood or improve your wellbeing, Ellie joins an early
morning rooftop yoga
natures gym can do it all. session with Annie
The thrill of the outdoors is something female from Mind Body Bowl
adrenaline athletes from mountain bikers to climbers at Jurliques
Summer Showcase
know all about. In Are you brave enough? (page 58),
get inspired by three top daredevils and then follow
the eight steps to boosting your confidence for an
outdoor challenge.
Got a long list of dream adventures but no time to
tick them off? Turn to Beat the bucket list (page 54)
for some fun mini-adventures to satisfy your
wanderlust in a weekend. Need a spa break but The sun didnt
shine for our
havent got the cash? Then read Into the woods fashion story!
(page 66) to find out why a trip to your nearest forest or To get active
woodland is officially the new way to find your zen. on the beach
whatever
Roll on the weekend! the weather,
see pg72

Mary Comber, Editor

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letters

About
YOU Cycling groups, meditation and
how to tailor your perfect holiday

CYC LING WI TH
CON FID EN C E
Your article Take your
cycling up a gear (June
issue) really inspired me. Ive
always enjoyed family rides
but never wanted to cycle alone.
I never realised there were womens
cycling groups in my town.
Now Im enjoying meeting new
people and cycling around some
beautiful areas I didnt know existed.
Im getting more confident on
the roads, too, and worry less when
I take my son out on his bike.
Im going to follow your six-week
action plan to train for our local
sportive; it will certainly be a
change from the gym!
Sarah Hayes, Buckinghamshire
HOLI-YAY!
If Im lucky enough to be able to afford
a holiday, no matter how carefully I try to
HSTA
R
LETTER
tailor it to my needs, take my own teabags
and chocolate, or how desperately I need
the break I never get it right.
So I was drawn to your article Have your
Happiest Holiday ever (August issue) to
see if I could adapt my holiday so I get the
ahhh factor rather than the argh! one. worked, as there were other things for me to
I was looking for tranquillity, warmth
and privacy, so the suggestions about
relaxation techniques, mindfulness and me
time seemed a great way to achieve my
goals. Im confident that Ill have a calmer
and more enjoyable holiday this year after
taking your advice on board.
Kay Maddox, Hertfordshire
TIME OUT
I have been so busy lately, with barely any
time to stop and take a minute to myself.
This months star letter winner
Sarah Hayes is cycling with
renewed enthusiasm
Thats why your article Press Pause (August
issue) pulled me in. I loved all the tips you
gave about how to unwind and relax. I have
trouble meditating because I can never seem
to completely shut off my thoughts, so the
bee meditation you recommended really
focus on rather than being completely calm.
Im working on pressing pause more in the
future, thank you!
Ellen Mayer, via email
You Whats your
say. .. favourite holiday
activity?
My boyfriend and I take our bikes and
plan a mini duathlon from our villa
we love a bit of competition!
Suzanne Carter

Doing nothing! I believe in taking

W RITE IN A N D W I N ! a workout vacation. I come back
This month, Sarah wins 100 worth of versatile Triumph fully charged!
Triaction sports bras. These non-bulky bras offer great Becca Page
comfort and loads of support but still look extremely
stylish, with a broad range of colours and patterns to Swimming in the sea its so good to
choose from, and sizes up to an F cup. The Cardio
escape the pool and I always feel more
collection offers superior support for higher-impact
exercise, while the Studio collection is suited to toned by the end of the week.
lower-impact activities. Grab your own bras to suit Donna Atkinson
all your exercise needs from uk.triumph.com.

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

8 Health & Fitness // healthandfitnessonline.co.uk

 whats new

FIT BUZZ

4
Your guide to the hottest things to do, see and buy this month

1
D O A M A R ATHO N IN A DAY
We love the concept
behind virtual event
Marathon in a Day! Basically,
you have 24 hours to run a
marathon (on your own or in
a team, wherever you like)
but only the time you spend
moving counts in your finish
time (submit your data from
Strava or another device). This
means you can break it down
into bite-sized chunks of your
choice. Do this fun event from
September 1-3 and raise
money for charity. 15 for an
individual; marathoninaday.com.
ARM YOURSELF
We all love a mini break, but well bet
you often go away exhausted from all the
pre-holiday prep. You need to boost your
va-va voom, and thats where nutritionist
and naturopath Gabriela Peacocks new three-day nutrition
range comes into play. Her cute Mini-Break Me pack
restores vitality, supports healthy sleep and
rebalances energy, thanks to two sachets
a day containing capsules, and powder
to mix into drinks. Ingredients include fig
extract, wheatgrass and broccoli. Just
pop it into your luggage and off you go!
9.99; gpnutrition.co.uk.

FUEL ON THE GO
Getting enough protein for your workouts? If
you train a lot, you need 1g for every kg of body

2 5
weight per day. Refuel on the go with the latest
high-protein pouches from gourmet yoghurt
WORDS: Emma Lewis, Eve Boggenpoel

company The Collective. With more muscle-

building protein than two whole eggs (14g per
serving), less sugar than a 100g apple and just
two per cent fat, these guilt-free pre- and post-
workout snacks are waiting to be eaten on the
go. Containing all nine essential amino acids,
the pouches have a blend of natural yoghurt, quark and added
whey protein, and come in three delicious flavours: Berries
GET A ZUMBA HIIT (boysenberry and aai); Coconut with Honey & Vanilla; and
If you love to boogie but want more of a cardio hit Strawberry. 1.35 per 125g pouch; thecollectivedairy.com.

6
than your current dance class gives you, check out
STRONG by Zumba. The edgy new cardio and WEAR COOL KIT
body-weight training class uses reverse engineered In need of an ath lei sure
music to synch your every move to the beat of the
music. Studies show this allows you to move your update b ut not sure wh ere
body more efficiently, boost your mood as well as to start? C h eck out super-
your endurance, and promote metabolic efficiency. popular sports cl oth i ng
Its already a hit with the likes of GB track and e-tai ler, Acti ve i n S tyle.
field athlete Perri Shakes-Drayton, who says its Its newest lab el i s

3
surprisingly challenging! strongbyzumba.com. desi gned by th e companys
founder, Caroli ne Lucey.
GO F OR G OLD Her cl oth i ng li ne Avenue
Were eyeing up Suuntos new C of fers th e core pi eces
Spartan Sport Wrist HR Gold! Its
thinner and lighter than other watches ever y ac ti ve urb ani te
in the range, and lets you measure needs and ram ps up th e
your heart rate on your wrist. Use it
for racing or intervals in 80 different
style di al w i th b ang-on-
sports and monitor your progress trend si lh ouettes and
with graphs for heart rate, speed and str i k i ng gold touch es.
altitude. To help you navigate, the
device shows the most popular routes
Pr i ces start f rom 35;
in the area. 465; suunto.com. ac ti vei nstyle.com .
Health & Fitness 11
Be revitalised.
Be recharged.
Be ready for the day.

In todays fast paced world the value of a great nights sleep is more important
than ever. But how do you find the bed thats right for you? Our unique Comfort
Station Adaptive system is designed to help you do just that.
First it adjusts to different firmness levels to find the one thats just right for you.
Then our exclusive BodiTrack technology with its unique pressure-sensing
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mattress type that will provide the support you need for a better nights sleep.
Visit our Comfort Station Adaptive in store or book an appointment online.
To view our full range and find your nearest store, visit bensonsforbeds.co.uk.
 inspiration

MY LIFE
IN A DAY
Joey OHare chef
The 29-year-old vegcentric chef, founder of
Hare on the Hill supper club and MasterChef
contestant talks about vegetarian cooking

D
uring the week, my alarm goes off at
6.45am and Ill head to a nearby yoga
class in Brixton. Then Ill head home to
shower and, over a cup of herbal tea,
write my to-do list, check emails and catch up on
social media, then eat breakfast around 10am. I love
scrambled egg and avocado drizzled with olive oil and
yoghurt, nuts and berries in a bowl with Plenish
coconut milk, and a black coffee.
Joey adds flavour with
FAR M L ESS O N S fermented foods
Ive always loved food at 18,
I attended a cookery school on
a biodynamic farm in Ireland,
Joey cares deeply about
where I helped with running a the provenance of food
restaurant, from field to fork. It
made me fully appreciate and
engage with food and taught writing my first cook book), food-industry
me to care deeply about its contacts and chefs Im collaborating with.
provenance. Back in London, I spent a Back home, I type up recipes and start
year honing my professional skills before prepping for forthcoming events.
studying for my degree in culinary arts, She cycles If Im not meeting friends for dinner, Ill
then I went to work as a private chef to meetings eat at home around 7.30pm, often with my
in 2015. Later that year, a friend brother, whom I live with. But I love checking
persuaded me to apply to BBC Twos out new restaurants once or twice a fortnight.
MasterChef: The Professionals. I was I sometimes work in the evenings, blogging,
amazed to be offered a place and, putting up a new recipe on my website or
although the prospect of cooking on TV was British Chefs. Ill munch on raw veg posting on Instagram. I try to have a screen
terrifying, the experience was very positive. It helped and sip a glass of ice-cold kombucha break before sleeping so, at 10pm, I turn off
me grow as a cook and then launch Hare on the Hill, a fermented green tea drink packed my devices. I use my bedtime reading to
a vegcentric supper club in south London. with probiotics that are great for gut research environmentalism and food for
It was around this time, in March 2016, that I read health then break for lunch at 2pm. Daylesford Discusses, a panel I coordinate
books by American food writer Michael Pollen, which for Daylesford Organic.
prompted me to think more about the environmental THE ROUTINE Im happiest when Im in my kitchen
implication of our western diets. I hit on the term I tend to eat whatever Ive been planning the next pop-up, collaborating with
vegcentric to sum up that feeling of Im not vegetarian recipe testing or styling as I abhor new chefs, working on my book, growing
but dont eat a lot of meat. I cook with the ethos that food waste. I always add fermented Hare on the Hill and working on my website,
veg should be the main attraction, foods such as foodwithtime.com. Its all very exciting!
while quality meat and fish should
A friend cauliflower or kohlrabi
appear on the periphery. Its a foodie
philosophy thats gaining popularity,
encouraged kimchi to add flavour
and boost gut health.
JOEYS VEGCENTRIC TIPS
as people start thinking more about me to apply Ill also have leaves and Always choose fruit and veg thats
for MasterChef cooked spelt or pearl
WORDS: Gabrielle Nathan. PHOTOGRAPHY: iStock

the ecological, ethical and health
implications of eating so much meat
and not enough plant-based foods.
I often spend the morning cooking and
photographing food in my kitchen to use for the
websites and social media accounts of the brands I
collaborate with, such as Plenish, Tabasco and Great
Vegcentric eating is about veg as the
showcase and meat on the side
barley high-fibre
smart carbs drizzled with olive oil
and live cider vinegar. Ill eat a
homemade vegan chocolate, too.
In the afternoon, I cycle to
meetings with my literary agent (Im
in season itll have more flavour.
Keep jars of toasted nuts and spicy
seeds in your cupboard to jazz up a
simple salad and add texture, plant-
based protein and satiating good fats.
Shop at a farmers market! Produce
can rarely be beaten on flavour,
freshness or price and its a great
choice for the environment too.
Health & Fitness 13
 CONTENTS
p16 Fit notebook Three new sporty apps p18 Combat your emotions
How boxing can help blast away stress and boost your mental wellbeing
p21 Fit expert Free outdoor fitness classes
WORDS: Hally Houldsworth PHOTOGRAPHY: iStock

14 Health & Fitness // healthandfitnessonline.co.uk

 SHAPE UP
FITNESS NEWS ] WORKOUT FIXES ] EXPERT ADVICE

LOVE YOUR
LIVER
If you want a healthy liver, do plenty of
cardio workouts as well as keeping your
drinking in check. According to a recent
Finnish study, achieving a moderate level
of cardio fitness can prevent a fatty liver,
especially if youre overweight. In the
Cardiovascular Risk in Young Finns study,
researchers measured the fitness of 463
Finns with an ultrasound, finding that,
despite the persons weight, cardio
exercise has significant protective effects
on the liver. Fatty liver can lead to
metabolism problems, increased risk of
heart problems and, most commonly,
diabetes. Time for that HIIT workout!

Health & Fitness 15

 FITNESS
notebook

3 OF THE BEST
SPORTY APPS
Need a gym buddy? Theres a free app for
that. Here are the latest downloads.

RISETODAY
Love new workouts? Find a
fitness session in your area
with this subscription-free
app. From hot yoga to
personal training, theres plenty to keep you
on your toes.

GYMDER
Science shows we work out
harder with a friend, and now
you can find one by hooking up
with fitness fans in your area
via this handy social app.
PLAY IT SAFE
Its bikini season and youre just a burpee away from
MADE TO MOVE dropping a dress size but be careful. New book
Lucozade Sports Made to
Move app rewards users with The Fitness Instructors Handbook, Third Edition
prizes when they reach a (Bloomsbury Sport, 21.99) raises concerns about the
fitness goal. You could win
a trip to Oz. No joke. health risks of high-intensity workouts. A lot of people
who join a HIIT (high-intensity interval training)
workout havent done a great deal of exercise recently,
DOSAFEHIIT warns the author, sports and exercise lecturer Morc
Coulson. Their body will not be used to that level of
Steve Tansey,
head of Les Mills
intensity and theyll put themselves at risk of health-
research and related incidents. Master low-intensity exercise first

7
development
(lesmills.com)
To avoid injury when doing
high-intensity interval
SECS PER MILE
training, try a three-minute how much quicker youll run
accelerated warm-up that
when training with a group*
starts gently and builds in
intensity (e.g. half-range
squats, back-step lunges, FIT FOR THE HOME
then rows with a weights bar Want to start exercising at home? Looking for kit
to a front clean). Do moves inspiration? The new KFit Trainer has got you
WORDS: Sarah Ivory, Emma Lewis PHOTOGRAPHY: iStock

that mimic those in the main covered. Backed by Obese: A Year to Save My Life
fitness expert, Jessie Pavelka, this 7-in-1 weight can
workout to get the synovial
*According to data from Strava (strava.com)

be used as a dumbbell, kettlebell, barbell, ab roller,

fluid flowing and get your
brain and muscles used to
the movements. At the end
of the session, we use active
recovery, such as types of
prone sit-ups, so the heart
rate decreases gradually.
foam roller and more. We put it to the test and love
that its rolling function makes for an unstable surface
that really works the abs! Dont believe us? Try doing
a circuit of ab rollouts, mountain climbers and planks
with alternate arm lifts and leg raises using this tool.
Ouch! Its versatile, portable, a great space saver
and definitely on our home kit wish list. Get yours
for 69.99 from kfittrainer.com.

16 Health & Fitness // healthandfitnessonline.co.uk

 Muscle
pain?

3889

Atrogel Arnica Gel

AtrogelArnica Gel is a traditional herbal medicinal product used for

the symptomatic relief of muscular aches, pains and stiffness, sprains,
bruises and swelling after contusions, exclusively based upon long-
standing use as a traditional remedy. Always read the leaet.

Available from
Health Food Stores & Pharmacies
 COMBAT
YOUR
emotions

Boxing has a lot to offer it blitzes

calories, builds muscle and mends
the mind. Heres how to punch
your way to a better mood

T
hink the main motive for
hitting a boxing ring is to
carve killer abs or hone
toned arms? On the contrary
a horde of A-listers claim
packing a punch has saved them from
mental meltdown. Just recently, Prince
Harry admitted that he turned to boxing
to help him manage the pent-up
aggression he felt following the death
of his mother, Princess Diana. And singer
Ellie Goulding also sought refuge in the
sport to handle feelings of stress and
anxiety. It wasnt about any change in my
outward appearance, says the star.
It was about feeling myself get better
and stronger.
With anecdotal evidence of boxings
emotional benefits stacking up, national
governing body for group exercise EMD TOTAL KNOCK-OUT
UK is set to study the mental health pluses Get ready to step into the ring with
of combat classes such as Boxercise [a this round-up of new kit
2
type of boxing class]. Through our
Participant Survey 2015, we know that 50 1
per cent of people take part in group
exercise for stress relief and relaxation,
explains Chloe Devitt-Spooner, project and
business development manager, And
weve identified Boxercise as a key activity
because the blend of boxing and fitness
training allows participants to let off steam
in a safe, fun and social environment.
Of course, its not only boxing classes
that help individuals fight anxiety,

18 Health & Fitness // healthandfitnessonline.co.uk


depression, low self-esteem and other
health woes, but also any form of the
martial art from professional boxing
to home workouts or sparring with a
personal trainer. The challenge of boxing
helps people to build confidence,
adds Professor Andrew Lane, sports
psychologist at The Centre for Health &
Human Performance (CHHP). It gives them
the ability to manage their emotions in a
potentially threatening context. You cant
lose control of your emotions when boxing
because, if you do, youre in a very bad
place. Thats why boxers dont get angry
they get assertive. Its a high-intensity
activity and the hormones that power it
[such as serotonin and endorphins] can
also result in feelings of happiness.
Seriously body-boosting, boxing is like
medicine for the mind. Here are the brain
benefits you can expect to reap from the
sport. Because boxing isnt only about
looking good.
DITCH THE DEMONS
Feeling down in the dumps isnt
uncommon. Data from the World Health
Organisation shows that 350 million people
worldwide suffer from depression, whether
thats the occasional low mood or a more
severe illness such as clinical depression.
Of course, we already know that exercise
in general eases depression by boosting
the release of happy hormones such as
serotonin, but boxing has extra power for
fighting the gloom. There are lots of good
things about boxing that are really useful in
the treatment of depression, agrees Lane.
One of the main things that helps people
overcome negative moods is the social
support that boxing provides. Theres a
degree of care that comes from a boxing
trainer, when theyre holding the pads and
4
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boxing benefits
giving encouragement. Its tremendously
supportive. Further research shows that
social support such as this can help to
reduce feelings of depression and anxiety.
And then there are the physical benefits.
Standing and hitting a heavy bag makes
you feel good, adds Roland Khounlivong,
instructor at Another Space. You have
to focus on technique, which puts you in
a zone that detaches you from daily
worries. Happy days!
RELAX AND UNWIND
When it comes to relaxing, you may be
more likely to think of a spa than a boxing
ring, but combat sports are great for
lowering stress levels. Supermodel Gisele
Bundchen is a fan she claims that
punching it out is one of the most fun ways
to relieve stress. George Turner, from
Power of Boxing at Carneys Community
Centre agrees: Boxing takes peoples
minds off whatever is stressing them out.
It requires absolute focus and is a sport
where you get out what you put in because
you work to your own level. Hitting a
punch bag is also a symbolic expression
of anger that can help to relieve tension
by allowing you to express anger in a
controlled environment. It teaches people
how to control aggression, adds Turner.
Anger is a natural emotion, but boxers
learn to release it in a safe and supportive
environment that constantly pushes the
importance of control, structure and the
honour code of boxing.
BOOST YOUR
CONFIDENCE
Professional boxers seem to ooze
confidence and for good reason combat
sports can help to build self-esteem, mainly
because theyre ber tough and youre
bound to feel pretty good about having
done a boxing workout. If youre trying
really hard and someone, such as a coach
or comrade, recognises the effort youre
making, it creates a great sense of
achievement, confirms Lane. Boxing is
also time-based, so those doing it have to
push themselves hard to get to the end
and theres great triumph in doing that.
Boxing has such a positive effect on
confidence levels, in fact, that many
trainers claim its reason enough to
give boxing a go. Ive seen boxing
completely change peoples levels of self
WORDS: Sarah Ivory
esteem, adds Turner. It is usually the more
vulnerable and those with low confidence
levels that see the biggest impact. Now,
wheres that punch bag? n
Health & Fitness 19
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 H&Fs fitness editor Sarah Ivory digests the latest workout news and research

FITNESS EXPERT
FIT FOR FREE
When the sun is shining and the days
are long, its easy to exercise outside
but al fresco activity can do more for
you than simply boost your motivation.
Sweaty Bettys
Scientists have long known that green tennis collection
exercise is a boon to the body, and looks as good
theyre only just starting to discover what off the court
a blessing it is for the mind. Data shows as on it.
that just five minutes of exercise outdoors
can boost mood and self-esteem. Plus,
2014 research from Coventry University
shows that getting active among nature is
good for the kids health too, lowering their
blood pressure.
To encourage more of us to hit the green
gym, Merrell has partnered with Our Parks
to launch a free six-week outdoor fitness
plan as part of its Natures Gym campaign.
The fitness classes will be taking place in
London parks (ourparks.org.uk) throughout
the summer. Need a push in the right
direction? I asked expert Dr Andrew Murray
how to prep for an outdoor workout:
1. Embrace the elements. Poor weather is
often used as an excuse not to exercise
outside, but different temperatures are

Getting active
among nature
lowers kids blood
pressure too
really good for the body. Remember that
when the thermometer dips.
2. Stay safe. Let someone know where
youre going and how long you intend to
be. Stay in safe, well-lit areas when its dark
and have an easy way of getting home.
TENNIS CHIC
Inspired by Wimbledon? Its easy to look smashing on and off court with the
latest tennis ranges to hit the fitness shelves.
Bjorn Borg Tennis Collection
Tennis whites with subtle stripes of colour, Bjorn Borg has given court style a
makeover with this stylish range. From 25; bjornborg.com.
Sweaty Betty Tennis Collection
Win points in this sophisticated line of on-trend skorts, technical dresses, crisp polo
PHOTOGRAPHY: iStock

3. Dress for the occasion. Wearing the right shirts and sun-blocking visors. From 6; sweatybetty.com.
gear moisture-wicking tops, stretchy Adidas by Stella McCartney Barricade
shorts, supportive, grippy trainers will Look like a pro wearing the same designer kit seen on players Caroline Wozniacki and
equip you for the moves and terrain. Garbine Muguruza at Wimbledon 2017. From 29.95.

MATCH MAKER
Matching workout wear is the fitness trend thats not about to fade. Its probably caught your
eye shorts and vests in matching prints; leggings and layers with the same mesh panelling.
But forget crop top and capri combos, coordinating your sports shoes and socks is the latest
way to dress for the gym. Not noticed it yet? Thats because footwear gurus New Balance
and sock specialists Stance have only just invented the crazy look, and were going mad for
it! The two companies have collaborated to debut the limited edition All Time pack a double
duty product of New Balances FuelCore Sonic shoe and Stances premium running socks.
Trading bright colours for a grey and white pattern, the trainers have had a makeover that
matches the sophisticated socks. Theres a Stance blue Boa dial on shoe and sock, plus
metallic gold words read All Time on the trainers a subtle nod to New Balances GOAT
(Greatest of All Time) campaign. Available for a limited time only for 119.99 from
newbalance.com and stance.com.

Health & Fitness 21

 10 TOP FORM
MINUTE Want super-toned arms? Transform them in a flash with these
TONE-UP simple yet effective do-at-home, equipment-free moves

STANDING ARM
Go for a power
walk around the block, CIRCLES
then do each move Reps: 50
one after the other. Works: Arms and
Once youve done the shoulders
whole circuit, repeat Stand with your
twice more, before feet shoulder-width
stretching out. apart, holding your
abs in tight.
Extend your arms
straight out to the
sides, so you feel
a stretch down
your arms, then
rotate them in small
circles. Keep your
arms straight and
at shoulder height
throughout. Dont let
those arms drop!

22 Health & Fitness // healthandfitnessonline.co.uk

 home fitness

TRICEPS DIP WITH

GLUTE STRETCH
Reps: 10 on each leg
Works: Shoulders and triceps
Sit on the floor with your feet
on the ground in front of you
and your knees bent.
Place your palms face-down
next to your bottom, fingers
pointing forwards.
A
Keeping your arms straight, lift
your hips and bottom so theyre
a few centimetres off the ground.
Cross one leg over the other (A),
then bend your elbows and lower
your hips until your upper arms
are nearly parallel to the floor (B).
Push back to the start. Do 10
reps, then switch legs. B

A DOWNWARD DOG PUSH-UP

Reps: 10
Works: Arms, shoulders and core.

B
From a plank with your feet hip-
distance apart (A), walk your feet
towards your hands and go into a
downward dog position. Bend your
elbows to lower as if you were doing
a press-up (B).
Push up though your hands,
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lifting your head and chest

and straightening your arms.
Simultaneously lower your hips,
squeeze your bottom and thighs,
and hold when your hips nearly
WORDS: Lucy Miller PHOTOGRAPHY: Will Ireland MODEL: Lisa @ WManagement HAIR & MAKE-UP: Laura Viana @ Artistic Licence

touch the floor, as if youre in a

yoga cobra position (C).
Reverse the movement to return
C to the start.

PRESS-UP TO SIDE PLANK A

WITH DIP
Reps: 5 each side
Works: Arms, shoulders, abs
and obliques
From a high plank position, bend your
elbows and lower into a push-up.
Straighten your arms, then lift your
right arm towards the ceiling, twisting
into a side plank to make a T shape with A
your body (A).
Inhale, then lower your pelvis so your
left hip hovers just off the floor (B).
Exhale and press up through the left
side of your waist to side plank.
Rotate back to your plank position,
and lower into a push-up. B
Repeat the move on your other side.

MAKE IT HARDER: SLOW DOWN THE MOVES TO REALLY FEEL THE BURN!

Health & Fitness 23

 CONTENTS
p26 Food notebook Making healthy meals more appealing p28 Go bananas! Sweet
treats without the guilt p31 R ecipe revamp A Japanese-inspired dip p32 Nutrition
expert Keep track of your weight p34 Diet diary Athlete Perri Shakes-Drayton
WORDS: Ellie Robinson PHOTOGRAPHY: iStock

24 Health & Fitness // healthandfitnessonline.co.uk

EAT SMART
NUTRITION TIPS ] DIET ADVICE ] FOOD FACTS

DITCH
THE DIET
Go veggie to help shift those last few
pounds. A new study published in the
Journal of the American College of
Nutrition found that a vegetarian diet was
almost twice as effective at helping
weight loss as a conventional diet. It also
discovered that the veggie participants
burnt much more of the fat that sits in and
around muscle than the meat eaters.
Torching this kind of fat helps improve
glucose levels and boosts your
metabolism. So, instead of an extreme
weight-loss diet, try quitting meat.

Health & Fitness 25

 FOOD
notebook

SOUND BITE
Being a size
zero is a
career in
itself. Its not
realistic, and
its not
healthy.
Rihanna

4 FAB
DRIED
FRUITS
Dates: Despite their sweetness,
dates have a relatively low GI
(glycaemic index), so they release
their sugars slowly and keep
energy levels steady. Team with
protein a handful of walnuts for
example for increased satiety.
Dried apricots: Gram for gram,
dried apricots weigh in with
over three times the potassium
content of bananas, and contain
only a trace of sodium. These are
HEALTHY INDULGENCE
Giving vegetable dishes indulgent-sounding names
could persuade us to eat more of them, suggests new
research. Scientists at Stanford University in California
tested whether using the sort of descriptive words
more typically used to describe less healthy foods
would increase vegetable consumption. Each day, one
vegetable dish in the Universitys canteen was labelled
as either basic, healthy restrictive, healthy positive or
indulgent. Indulgent labelling resulted in 25 per cent
or more people selecting the vegetable compared
with those labelled differently, and they ate more of it.
Restaurants and food manufacturers should take note!
WORDS: Angela Dowden PHOTOGRAPHY: iStock *According to the Waitrose Food and Drink Report

both useful things for helping

keep your blood pressure healthy.
Figs: Just four dried figs supply BRILLIANT BARS

a quarter of the RDA of anaemia-
protective iron. To get the full
advantage, eat as part of an
orange juice-steeped compte
as vitamin C helps increase the
iron your body absorbs.
Sour cherries: A study by the
University of Michigan revealed
a cherry-enriched diet reduced
inflammation markers in animals
by up to 50 per cent. Sour
cherries may also help ease
post-exercise muscle soreness.
60%
Hooray for Primal Joys range
of wholesome snack bars that
contain nothing but natural,
organic ingredients and have
a refreshingly short ingredients
list. Those with intolerances will
be particularly glad to hear they of people claim
contain no grains, dairy or soy, the food they
and there are no vegetable oils, additives,
preservatives or coatings either. Take your
eat now is
pick from tasty bars to suit all moods and
fresher and
needs why not try the Salted Cacao lighter than
Protein Bar; Fig & Orange Pudding Bar it was five
or Dark Chocolate Brownie for starters? years ago.*
Delicious! Bars cost 2 and weigh
around 50g; primaljoy.co.uk.

26 Health & Fitness // healthandfitnessonline.co.uk

 New
Heal
thy
Snac
king
Sens
atio
n

Protein Crunchers

HIGH PROTEIN GLUTEN-FREE NO ADDED SUGAR

VEGETARIAN UNDER 100 CALORIES PER BAG

Available through & all good health stores

www.eatyumm.com b a x
 GO S
ummer just wouldnt be summer without the
nations favourite frozen treat. But the chilly
truth is, many regular brands of ice cream
are an artery-clogging cocktail of saturated

bananas!
fat, sugar and hidden additives. And it
seems shoppers are finally wising up.
Figures show global ice cream sales fell by 16 per cent
in 2016 mainly, say consumer experts, because people
are choosing to eat ice cream as an occasional treat or
opting for one of the many new, dairy-free alternatives.
Step forward nice cream the creamy, good-for-you
Swap your ice cream for nice cream ice made from frozen bananas. Over to Margie Broadhead,
with these dairy-free concoctions healthy chef founder of Nana Nice Cream, whose new
book Guilt Free Nice Cream (Hardie Grant, 12.99) offers
70 nice cream-based recipes. Here are three to try today.

Yes, a cookie
made from chickpeas!
They make a suprisingly
decadent-tasting cookie
thats naturally
gluten-free
and deliciously
squidgy.

Deep-dish chocolate
chip cookie with rinsed together, except the dates, in a food
cinnamon nice cream u 100g rolled oats processor until smooth and creamy. Stir in
u 90g unsweetened apple pure the chopped dates and pop into the freezer
Serves 46 people u 2 tbsp melted coconut oil to firm up for a couple of hours.
For the cinnamon nice cream u 2 tsp vanilla extract 2. For the cookie, preheat the oven to
u 60g coconut oil, melted u tsp bicarbonate of soda 190C/Gas mark 5. Take a 25cm cake tin
u 2 tsp ground cinnamon u 2 tsp baking powder and grease it lightly. Put all the ingredients
u 1 tsp vanilla extract u tsp sea salt (except the chocolate chips) in a food
u 6 bananas, peeled and frozen u 120ml maple syrup processor and blend until smooth. Fold in
u 2 tbsp coconut yoghurt u 100g coconut sugar the chocolate chips. Pour the mixture into
u 8 pitted dates, roughly chopped u 160g dark chocolate chips the tin and bake for 3540 minutes.
For the chocolate chip cookie 3. Remove from the oven, cool, then serve,
u 2 400g tinned chickpeas, drained and 1. For the nice cream, blend everything topped with nice cream.

28 Health & Fitness // healthandfitnessonline.co.uk

 Banoffee overnight oats with
Serves 1 soft-serve cinnamon nice cream
For the overnight oats (enough for 4 mornings) Ice cream for breakfast? Yup, this recipe is bursting with
u 150g rolled oats goodness and its slow-burn power will keep you going until lunch
u 420ml almond milk
u 60ml apple juice
u 3 tbsp maple syrup
u 1 tsp vanilla extract
For the cinnamon nice cream
u 2 bananas, peeled and frozen
u 1 tsp vanilla extract
u tsp ground cinnamon
u 1 Medjool date
u A pinch of salt
Optional toppings
u Caramelised bananas, crumbled pecans,
coconut flakes, crumbled cashews, date syrup

1. To prepare the oats, combine all the ingredients in a bowl,

then leave to soak overnight in the fridge. The next day, if the
mix looks a little dry, add more almond milk. Then scoop into
a small jar or bowl.
2. To make the cinnamon nice cream, put the bananas, vanilla
extract, cinnamon, date and salt in a food processor and blend
until thick and creamy, scraping down the sides until it has the
consistency of soft-serve ice cream.
3. Scoop the nice cream on top of the oats and add any
toppings of your choice.

Mango, coconut and turmeric lassi

Bored with your regular post-workout smoothie? Treat yourself Serves 1
to this inflammation-busting turmeric combo For the lassi
u 1 banana, peeled and
frozen
u 2 tbsp coconut yoghurt
u mango, peeled and
destoned
u 375ml tinned coconut milk,
chilled (thick part only)
u tsp ground cinnamon
u tsp ground turmeric
u 1 tsp coconut oil
For whipped coconut
Recipes taken from Guilt-Free Nice Cream by Margie Broadhead (Hardie Grant, 12.99)
u 1 handful of raspberries
1. To make the coconut cream
layer, scoop the coconut
cream into a bowl and whisk
well. Add the vanilla extract
and maple syrup. Whisk for
a couple of seconds until
creamy and smooth. You can
store it in an airtight container
and keep in the fridge for up
to four to five days.
2. To make the lassi, blend

cream (makes large batch) all the ingredients together in

u 250ml coconut cream, a blender or food processor
chilled until smooth. Pour into
u Drop of vanilla extract a glass, layered with the
Photography Jacqui Melville ADDITIONAL WORDS: Mary Comber

u Drizzle of maple syrup whipped coconut cream

Toppings and serve topped with the
u Banana slices bananas and raspberries. n

u GUILT-FREE NICE CREAM

BY MARGIE BROADHEAD
(HARDIE GRANT, 12.99)
IS OUT NOW.

Health & Fitness 29

 recipe revamp

Snack time Just try to resist this delicious dip thats

inspired by the Japanese flavour
combo of avocado, sesame and nori!

H&F TIPS
NORI
This edible seaweed
is full of potassium,
vitamins A and C
and magnesium.
Magnesium can
help regulate blood
pressure and
blood sugar.

SESAME SEEDS
These small but mighty
seeds are bursting with
copper, which reduces
inflammation in your
joints and muscles.
Sesame seeds also
promote healthy bones
due to their high level
of manganese. Sprinkle
over salads or stir-fries
for a subtle nutty taste.

LIME JUICE
Packed with vitamin C,
lime juice helps repair
and strengthen body
tissues. Because its
high in antioxidants, its
also great for your skin
and can be squeezed
into your glass of water
as an anti-ageing aid.
WORDS: Naturally Nourished by Sarah Britton (Jacqui Small, 20). Additional words: Ellie Robinson

ROAST ED S ESA ME AVO C A DO CREAM

Serves 4
2 tbsp raw, unsalted sesame seeds
1 garlic clove
Flesh of 2 ripe avocados
4 tbsp freshly squeezed lime juice
2 tbsp tahini
tsp pure maple syrup (optional)
Fine sea salt
20g fresh coriander leaves
sheet of nori, sliced into very thin
strips (optional)
1 Preheat a dry frying pan over a medium
heat. When hot, toast the sesame seeds,
stirring frequently, until they are fragrant and
beginning to pop: 23 minutes. Remove
the pan from the heat and set aside.
2 In a small food processor, pulse the
garlic until very finely chopped.
3 Add the avocados, lime juice, tahini,
maple syrup, salt and coriander. Pure until
smooth and creamy. Taste and adjust the
seasoning as needed. Fold in half of the
sesame seeds and, if liked, the nori.
4 Spread the dip out on a large plate.
Sprinkle with the remaining sesame
seeds and, if liked, more nori strips.
Serve immediately.

Health & Fitness 31

 H&Fs nutritionist Amanda Hamilton digests this months diet news

NUTRITION EXPERT
IS YOUR WEIGHT
HEALTHY?
Worried whether your weights okay?
Hopping on the scales will give you
an idea, but its not always perfect,
especially if you have more muscle
than most women and many of us
have a love/hate relationship with the
scales, anyway. If you prefer to make your
bathroom a weigh-free zone, I recommend
another, more accurate way of checking if
your weight is healthy and its as simple
as getting the tape measure out! Validated
in a recent issue of the journal PLoS ONE,
the method simply involves measuring your
height and your waist (the most inny part,
or, if you dont go in much, the midway
point between the bottom of your ribs and
The right loaf
your hip bones). Once you have the two
can help you
measurements, simply divide the figure for
your waist with the figure for your height
keep your blood-
and if that ratio is below 0.54 youre fine. sugar levels
If, however, the figure is 0.59 or above, it balanced.
indicates you probably have too much fat
laid down around the middle and could do

Many of us have
a love/hate
relationship with
the scales...
with shedding a few pounds. If you want
an even easier way, simply measure out a
length of string the same length as your
height, then cut it in half and keep this
handy. Every now and again put it around
your waist and if it fits comfortably around
without you needing to breathe in lots,
youre fine! This method is especially good
as it focuses on abdominal obesity, which
is more strongly related to diabetes and
heart disease than other types.
BETTER BREAD
If youre looking for healthier bread that
also tastes amazing, I recommend any
of The Heart of Nature loaves. Packed
with wholegrains and seeds, all the loaves
from this brand are high in fibre and
naturally have a lower glycaemic index
(GI), which means they wont cause
surges in blood glucose or insulin
(therefore helping keep your diabetes
risk in check).
A good source of essential fats
and fibre, the loaves supply plenty of
magnesium and iron, which are important
for good energy levels. Created from a
traditional Polish recipe, The Heart of
Nature comes in several varieties I find
the original and prune versions tasty and
versatile, and these two are available from
Waitrose for 2.99 for 500g (for the fuller
range, go to puregrainbread.com).
A slice of any variety tastes great simply
toasted, or try topped with smashed
avocado and poached egg or soft cheese
and some sliced strawberries.

THE LOW-FODMAP DIET

Q Is the low-FODMAP diet as good as Ive heard for helping IBS?
A Studies suggest the low-FODMAP diet improves symptoms in 75 per
cent of IBS sufferers by lowering consumption of fermentable carbohydrates.
FODMAP stands for fermentable, oligo-, di-, mono-saccharides and polyols,
and these short-chain carbohydrates can cause havoc by being fermented
by bowel bacteria (and producing gas), and by attracting water into the
large bowel, which can cause urgency and diarrhoea. There are no self-
help books or apps to help you create a low-FODMAP diet as its pretty
complicated. So much so that Ive created a FODMAP version of my Gut
Plan Diet, but only online as it needs extra coaching and personalisation.
For more information, visit gplandiet.com.

32 Health & Fitness // healthandfitnessonline.co.uk

diet diary

What I ate today

Perri Shakes-Drayton
The Olympic track and field athlete, 28,
reveals the diet that keeps her fuelled

B R EAK FAST LUN C H DINNER SNACKS

I love a bowl of porridge
with some honey and mixed
spices, plus an orange
juice. If Im feeling a bit
fancy and Ive got time, Ill
make toasted crumpets
with berries and honey.
K I TC H EN
E SS ENT I A L S
Peanut butter and The
New York Bakery Co
Cinnamon & Raisin Bagels
are always there, plus soya
milk, almond milk or
coconut milk because Im
lactose intolerant I
choose whats on offer.
T R EATS
Custard, croissants,
cinnamon swirls the lists
Lunch depends on how I
feel. It could be leftovers
from the night before, and
that would often include
fish. I really like tuna
steak. Ive worked with
nutritionists in the past
doing supermarket visits
and being told to read the
label and pay attention to
certain things, but thats
kind of blown out the
window. If theres a deal
on, Im taking it!
TR A I N I N G
I train at the track four to
five times a week, usually
in the afternoon. Ill do a
warm-up, stretches and
drills, before doing my
strides practice and a
I love tuna, chicken,
turkey, lamb chops or
steak with sweet potatoes
and corn on the cob. I also
love mashed potato, roast
potatoes, rice, pasta and
will have boiled dumplings
when Im in the mood! Im
not really one for veg, but
Ill try and have it. I like
carrots, broccoli and
asparagus best. I do love
fruit, though: strawberries,
bananas, pineapple and
mango are my favourites.
Ill drink a green tea with
mint in the evening.
Sometimes I try to be
healthy, but I wouldnt say
Im the healthiest athlete
Im blessed in that my
metabolism is quite fast
I love bananas, dried
mango, coconut chunks
and nuts (pistachios,
cashews and almonds). I
love fruit and take a lot of
snacks with me because
Im always hungry. So, in
between my meals, I do
like to snack and I drink a
lot of water well I try!
SPORTS
SUPPLEME NTS
I take Omega 3 and
collagen continuously for
my knee from when I had
a bad injury. Other than
that, Im all about eating
fresh food and getting all
of my nutrients from food.
I love a strawberry,
banana, soya milk and
Perri Shakes Drayton has teamed up with STRONG by Zumba the newest HIIT-inspired

endless as I love a cake! weights session. and I also train really hard. peanut butter smoothie!
workout where every move is synced to the beat of the music

NUTRITIONISTS VERDICT SCORE

7
These days, there are the lots of dairy-free alternatives for people like
Perri who cant tolerate dairy, but not all of them contain the same amount
of protein or calcium as cows milk, so Perri needs to make sure she
chooses one which is fortified with calcium and vitamin D (which helps the

10
body absorb calcium). The low protein content isnt so much of a problem
WORDS: Hally Houldsworth

because Perri gets lots of protein elsewhere in her diet. Although she
N u t r it ion ist admits her diet isnt as healthy as it could be, its not bad as long as
F ion a Hu n te r she keeps treats as treats and theyre not a regular part of her diet.

34 Health & Fitness // healthandfitnessonline.co.uk

& EXCLUSIVE
 CONTENTS
p38 Health notebook The power of touch p40 Live better with less
Swedens answer to mindfulness p43 Psychology Five ways to help you feel amazing
p45 Beauty notebook Protective hair products p46 Beauty bag The latest buys
WORDS: Ellie Robinson PHOTGRAPHY: iStock

36 Health & Fitness // healthandfitnessonline.co.uk

HEALTHY YOU
LATEST NEWS ] MIND AND BODY ] EXPERT ADVICE

BRAIN
DRAIN
Is your phone always glued to your side?
A new study suggests that just having
your phone within your reach, even if its
switched off, reduces your brain power.
Researchers at The University of Texas at
Austin gave 800 people cognitive tests to
measure the brains ability. It was found
that those who had their phone in another
room did significantly better than those
who had their phone nearby. Plus, the
more dependent the participant was on
their phone, the worse they performed.
Researchers think this is because the
brain is using up cognitive function by
subconsciously trying not to think about
the phone. So if you want to concentrate
better, ditch your phone!

Health & Fitness 37

 HEALTH
notebook

PICK OF
THE MONTH

BRUSH UP
Come clean with Diamond Whites
Mint-Whitening Black Edition Paste
(9.99 for 80ml; diamondwhites.co.uk),
which strengthens gums, removes toxins
and absorbs bacteria. HEALING TOUCH
It turns out love really does conquer all. Researchers at
NATURAL the University of Colorado in Boulder found that when
HEALTH Q&A lovers touch, their heartbeats and breathing sync, and
pain diminishes. During the study, 22 couples were
Q Can acupuncture
help increase
my fertility?
put through a simulation of a delivery-room scenario,
with the women as the pain target. When pain was
Acupuncture can
increase your chances induced, synchronisation between the couples was
of conceiving naturally
and of having a healthy pregnancy.
interrupted, but touch brought it back. Researchers
Having acupuncture around key believe this is because touch provokes empathy, and
times of your menstrual cycle, such
as at ovulation and then at the highest creates a pain-killing effect. Get cosy with your partner
point of progesterone (day 21 of a
28-day cycle), can encourage the as much as you can it could cure your headache!

1 in 5
body to work more effectively, by
regulating the hormones for a normal
menstrual cycle. Making a diagnosis
from a Chinese medicine perspective trips to the GP
allows your acupuncturist to identify
the best time in your cycle for you to are for fatigue.
have acupuncture. Time to factor
This traditional Chinese treatment
can also help de-stress mind and some downtime
body. Stress causes the hormone into your day?
cortisol to rise which, in turn, can
WORDS: Eve Boggenpoel, Ellie Robinson PHOTOGRAPHY: iStock

stop your body ovulating. Cortisol

also negatively affects the part of
the immune system responsible
for preventing miscarriage in early
pregnancy, so having a course of
acupuncture once youre pregnant
can also be beneficial. Nutrition and
lifestyle factors need addressing,
too, which a naturopathically-trained
acupuncturist can advise on.
Acupuncturist Amanda Hair lectures at CNM
(College of Naturopathic Medicine). CNM trains
students for careers in natural therapies. For
details, visit naturopathy-uk.com.
TAKE TIME OUT FOR YOU
Too busy managing deadlines or looking after others to take time
out for yourself? Spabreaks wants to help. Teaming up with charity
Willow, the spa-booking agency is launching Womens Wellness
Week this month (#we11nesshour) to encourage you to prioritise
your physical and emotional health for a change. Live Q&As will
take place over Twitter and Facebook and, to get you in the mood for self-care, Spabreaks
is hosting the worlds largest ever massage event on September 19, offering 1,000
treatments at its venues across the UK. Massages will be free, but a 20 donation to
Willow is suggested. Find out more or book a massage at spabreaks.com.

38 Health & Fitness // healthandfitnessonline.co.uk

 ENERGY IN
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 LIVE
BETTER
withless
T
Boost your wellbeing with heres no stopping our love affair
lagom Swedens answer with all things Scandinavian.
From flat-packed furniture to
to mindfulness Nordic crime novels, we cant
seem to get enough of the
continents ideas, exports and
culture. No surprise then that hot on
the heels of last years hygge phenomenon (aka all things
comforting and cosy) comes lagom, a word that roughly
translates as just right. Or, as Anna Brones, author of
Live Lagom: Balanced Living, the Swedish Way (Ebury
Press, 9.99) puts it, not too much, not too little just
something in the middle, the moderate choice between
two extremes.
Of course, the concept of balanced living isnt
exclusively Swedish Buddhists have understood the
importance of the middle way for centuries, and even
we Brits have the saying, all things in moderation. But
for the Swedes, the concept goes much deeper; in fact,
lagom is firmly rooted in the national psyche, influencing
everything from food to fashion, behaviour, design and
even community ethos. And, when you consider the
country is listed as one of the 10 happiest nations in the
world*, it could be time to check out how living with lagom
can help you be healthier and happier, too.
Imagine how it would feel to wake each morning feeling
deeply rested, at peace with yourself and quietly confident
you can meet the days challenges with equanimity.
Unfortunately, that happens all too rarely. Tight work
 sun protection

into all aspects of your experience, believes

deadlines, family and social commitments,
plus a never-ending list of household
chores dont just eat into your time, they
eat into your peace of mind, as well. But
bringing more balance to your life from
how you spend your free time to the
clothes you wear, the food you eat and
even how you deal with a difficult neighbour
not only reduces stress, but has the
potential to make you more productive
too. And it doesnt stop there; living life
with lagom can increase contentment
and self-acceptance, enhance your
relationships and job satisfaction, improve
decision making, aid work/life balance and,
ultimately, bring you closer to the life you
want to be living.
Brones. Start removing all of the non-
essential items in your life, both physically
and emotionally, she suggests. Whether
its unworn clothing, unwanted gifts or
unused kitchen gadgets, clearing your
space of things you no longer need
refreshes the energy in your home and
creates space for you to enjoy and feel
nourished by possessions you love. The
same principles apply to the people you
spend time with. If someone doesnt enrich
your life, while you may not be ready to
Lagom is firmly rooted in the
Swedish national psyche,
influencing everything from
food to fashion, behaviour,
design and community ethos

CREATING BALANCE drop them, its worth asking yourself what

For Brones, the key to finding the right
balance begins with yourself. Rather
than believing the path to success lies in
reaching your ideal weight, getting your
dream job or finding your life partner, the
lagom philosophy involves accepting your
life as it is right now. Instead of perfection,
a lagom lifestyle is about being good
enough, says Brones. But that doesnt
mean giving up on your dreams. Rather, it
asks you to rethink external values in order
to reassess what has meaning for you. If
were able to identify what our true goals
are ones that we define, not ones that
society defines then were better able
kind of experiences youre choosing for
yourself by continuing to spend time with
them. By giving more attention to what
and who is in your life, you give yourself
the space to begin to find a constant
happiness with who you are, not who
you hope to become.
After this, the rest is really quite simple.
Whether its yo-yo dieting, excessive
training, working too hard or playing too
hard choosing the middle way and
creating more space in your day, week or
year will help you feel more centred and
content in each moment. So next time the
pressures building, pause for five minutes
WORDS: Eve Boggenpoel. PHOTOGRAPHY/IMAGES: iStock *According to the 2017 World Happiness Report

to lead a life thats successful on our and breathe, be grateful for what you
own terms. already have, book that weekend away
Once youve reconnected to your core but most of all, remember youre already
values, its time to expand that awareness enough as you are. n

GET IT (JUST) RIGHT

Three Swedish lifestyle tips for a more balanced way of life

FIKA MYSA FAMNTAG

Take a coffee break
Swap the cappuccino
to go and create
space in your day to slow down
and enjoy a cuppa and cake (or
matcha and banana). Alone or
with a friend, it doesnt have to
be indoors a walk in the park or
along the beach all count as fika.
Recharge
Take time out to rest
and re-energise after a
day at work. Do some gentle yoga,
chill out with a couple of friends,
spend a bit of time doing nothing in
particular. Anything counts as long
as youre feeling content and living
in the moment.
NATUR
Embrace nature
Swedes love
nature, so whether its a brisk
walk, taking your training
outdoors or filling your house
with fresh flowers, reconnect
to the natural world as often
as you can.

Health & Fitness 41

 PERFEC TIL.COM

My go-to vitamin
is Perfectil. I really
feel my skin and
hair are radiant
and shining.

From Boots, Superdrug, supermarkets, Holland & Barrett, health stores, pharmacies
With biotin which contributes to the maintenance of normal skin, plus selenium and zinc
which contribute to the maintenance of normal hair and nails.
*UKs No1 beauty supplement brand for skin, hair and nails. Nielsen GB ScanTrack Total Coverage Unit Sales 52 w/e 3 December 2016.
 psychology

5 WAYS
TO FEEL
AMAZING
Try these simple techniques
to help you handle some of
lifes most common issues

S
elf-help books can be hit
and miss. Sometimes a
compassionate author can
lift your mood while youre
reading, but the actual advice given
is lacklustre. Others may be written in a
style that drives you mad but are so full of
useful suggestions, youre willing to read
on regardless. Cut the Crap and Feel
Amazing by Ailsa Frank (Hay House,
10.99) is one such book. Written in a very
American tone, it doesnt just capitalise the
word AMAZING, it uses it as much as 13
times a page. That said, its packed with
simple ways to beat stress, meet your
goals and generally feel good. Here are
a few of our favourite tips from the book.
GET HAPPY
Smile technique: If youd like to feel
amazing more of the time, the answer
is surprisingly simple. Just smile more.
Whether youre cleaning your teeth,
walking round the supermarket or facing
your biggest fear, smiling makes you feel
better. Period. Whats more, it helps
you become more solution-focused.
Why it works: Research shows smiling
reduces your bodys stress response,
whether or not you feel happy. One study
even found that people who smile when
stressed have lower heart-rate levels
than those who dont smile.
AID CONFIDENCE
Kickboxing technique: Want to feel
invincible? Harness the energy of a
kickboxer. Begin in a wide-legged stance,
WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock
one foot in front of the other, and throw
punches in a one-two formation. Then, kick
your back leg forward and up, and lower
back into a wide-legged squat, as you say,
I can do this or I am doing this.
Why it works: This technique releases
mood-boosting endorphins and uses your
bodys muscle memory patterns to train
you to believe in yourself.
BUST STRESS
Red triangle technique: Under pressure?
Take a few moments to visualise a red
triangle in your mind, then imagine placing
your fears and negative thoughts inside it.
visualise the triangle shrinking until its just
a tiny speck of dust. Finally, take a deep
breath in and, on a long exhale, imagine
blowing the speck of dust away.
Why it works: When youre anxious, its
hard to think creatively about problem
solving. Taking the emotional charge out of
negative thoughts allows new solutions in.
BOOST FRIENDSHIPS
Chocolate brownie technique: Eaten
warm, a brownie is soft, light and
comforting take it straight from the fridge
and its cold, solid and hard to digest.
Bottom line? Youre eating the same thing
but the experience is totally different. When
you need to talk to a friend or colleague
on a difficult subject, think of a chocolate
brownie. Choose your words and tone
of voice to bring out the softness in them,
rather than a cold, brittle response.
Why it works: Compassionate
communication prevents people becoming
defensive, so you can both be more honest
without hurting each others feelings.
ENHANCE WELLBEING
Wave technique: Imagine youre on a
beach, standing at the waters edge. Tune
into the rhythm of waves, feeling how they
gently tumble towards you, before softly
drifting away. Observe how each wave is
different some cascading down with
abandon, others creeping into the shore.
Why it works: Every wave is fluid, the
same way each day is fluid. Flowing with
what comes and goes in your life allows
you to be open to new opportunities and
let go of what doesnt serve you.

QSHELF HELPQ
Each issue, we bring you the best advice from the self-help classics
This month we look at Flow: The felt you could go on for ever? You resulting fulfilment it brings,
Psychology of Optimal Experience were probably in a state of flow A nugget: The best moments
by Mihaly Csikszentmihalyi (Harper alert, energised, un-selfconscious. usually occur when a persons body
Perennial Modern Classics, $15.99) Here,0 the Hungarian psychologist or mind is stretched to its limits
In a nutshell: Do you remember shows you how to achieve this in a voluntary effort to accomplish
being so absorbed in an activity you highly focused mental state, and the something difficult and worthwhile.

Health & Fitness 43

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 beauty news

HEALTHY HAIR
Sun, sea and sand its what summer
holidays are made of, but its not great for
our hair. Research by haircare brand Philip
Kingsley has revealed UV rays, chlorine
and salt water to be the cause of dryness,
frizz, split ends, colour fade, colour change
and dry scalp. Prevention is better than
cure, so dont holiday without protective
products. The Organic Pharmacy Hair
Serum (19.95 for 30ml;
theorganicpharmacy.com)
contains plant and essential oils
to seal in moisture and provide
protection from dryness. Philip
Kingsley Sun Shield (22 for
100ml; philipkingsley.co.uk)

WORDS:Yanar Alkayat PHOTOGRAPHY: iStock

protects against colour fade and
controls frizz. Or wrap up locks
with a headscarf for the ultimate
in style and protection.

Beauty 3
NOTEBOOK
Look your best with the latest products
of the best
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47.50 for 6; elemis.com make up this light but silky serum
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REN ATLANTIC KELP AND

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DR DENNIS GROSS, FOUNDER OF DR DENNIS GROSS SKINCARE
essential oils for detoxified skin.

Health & Fitness 45

beauty
BEAUTY BAG
Look good and feel amazing with this months hottest products
1
1. Wet Brush Watercolour
Detangler, 12.99;
thewetbrush.com
Tame tangles and tease out
knots post-shower or swim
with IntelliFlex bristles that
gently bend over and around
knots, working them out
without breaking or stretching
the hair strands. Available in
pink, purple or orange.
2. iS Clinical NeckPerfect
Complex, 85 for 50ml;
isclinical.co.uk
46 Health & Fitness // healthandfitnessonline.co.uk
Tighten, sculpt and smooth
your neck, jawline and
decollt with this formula
containing fruit acids and
willow bark.
3. Beauty Pie Ten Best Jewel
Eye Shadows, 35/7.26 for
members; beautypie. com
Mix metallics with mattes for
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to this 10-shade, make-up
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4. Face and Body these all-vegan, all-natural
Exfoliator PMD Personal lip crayons. Available in six
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Fade uneven pigmentation, moringa and avocado oils
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This gorgeously scented
WORDS: Eve Boggenpoel
5. Axiology Natural Lip moisturiser is enriched with
Crayon, 20 for 3.4g; Japanese cedar bud extract
axiologybeauty.com and 18 botanicals to combat
We love the simplicity of ageing and boost radiance.
11TH SEPTEMBER - 4TH DECEMBER In partnership with

Sign up to your challenge today

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 Athletes
BEAUTY
SECRETS
We asked top female sportswomen to
reveal the products and techniques they
rely on when the going gets tough
WORDS: Yanar Alkayat
50 Health & Fitness // healthandfitnessonline.co.uk
T
heres no doubt about it:
professional athletes have
gruelling schedules, putting
mind over matter and
physically pushing
themselves to the limits to achieve
incredible sporting success. But hours
of sweating it out on the pitch, track
or court, or doing endless laps in the
pool can take its toll on skin and hair,
so how do these super-active women
keep up with their beauty needs?
Through years of training and
competing and using lots of
products along the way elite
athletes find their favourites that cut
to the chase and get the job done,
whether its to heal broken skin,
restore hairs hydration, protect
against the elements or simply help
them look, feel and perform at their
best on race day. Read on to discover
their must-have products and tips
 sporty beauty

KERI-ANNE PAYNE
British swimmer Keri-anne Payne
specialises in marathon open-water
swimming and long-distance freestyle
swimming. She is a two-time 10K open-
water world champion and an Olympic
silver medallist. Recently she set up
Triscape coaching (https://triscape.me)
where experts share knowledge,
experience and advice in sports
performance, open-water and swimming
skills, nutrition and wellbeing for swimming
challenges at any ability.

My best beauty discovery is

Murad Refreshing Cleanser (26 for 200ml; murad.co.uk) its the first thing I use when
I get out of the water. It cleanses off chlorinated water without drying out my skin further
and is so light but gets rid of impurities and leaves my skin feeling moisturised.
My favourite product Murad Essential-C Day Moisture SPF 30 (59.50
for 50ml; murad.co.uk). Because Im usually in the sun half of the year, I always use
sunscreen. I used this on my face for my race in Rio and its a really nice cream and
protects my skin, so its a double win!
When I travel My lips can get dry travelling to race venues, so I always have
Kiehls Lip Balm #1 in Mango (9.50 for 15ml; kiehls.co.uk) with me.
Salt water is actually good for your hair but only once in a while! Im
sometimes in the water four to five days in a row, along with sessions in the pool, which
can play havoc with your locks. I use a combination of products in rotation to give my hair
a boost: Tresemm Keratin 7 Day Smooth Shampoo and Conditioner (both 6.59
for 250ml; boots.com); a sulphate-free shampoo Sukin Protein Shampoo (9.95 for
500ml; mypure.co.uk); Aussie 3-Minute Miracle Treatment (4.99 for 250ml; boots.
com) and Olaplex No.3 Hair Perfector (32 for 100ml; lookfantastic.com).
The best waterproof mascara Ive found is Max Factor False Lash
Effect in black (8.99 for 13ml; superdrug.com). Its great, not just because its
waterproof but because it really does make my lashes look huge!

SAM QUEK MBE

Olympic gold medallist Sam Quek MBE
plays defender in hockey and was part of
the winning British team at the 2016
Summer Olympics, beating the Netherlands
in the final, thanks to a penalty shoot-out.

MY TOP HAI R TIP

I obviously exercise a lot, but
wouldnt want to wash my hair any
more than two or three times per
week, so I find using CO by
Andrew Collinge Invisible Dry
Shampoo (12.50 for 250ml;
andrewcollinge.com) is perfect for
soaking up excess oils or sweat after
working out.

SHONA
MCCALLIN
Shona McCallin is a GB Olympic
Gold medallist for England Hockey
and blogs at shonamccallin.com
FIVE PRODUCTS I CANT
LIVE WITHOUT
1
I always have a tub of Sudocrem
Antiseptic Healing Cream
(2.99 for 125g; boots.com)
to hand it helps everything from
grazes to spots.
2
I use Clinique Exfoliating
Scrub (21 for 100ml; clinique.
co.uk) two to three times a week.
It really helps get rid of muck and sweat,
and keeps my skin looking fresh.
3
I go quite red from exercise, so
Sport FX Cool Down Primer
(9.99 for 30ml; sportfx.com)
helps tone and cool down the redness
in my face after sport.
4
A good hair spray is an absolute
must to keep my hair looking
neat and tidy.
5
A Tangle Teezer hairbrush
(11; tangleteezer.com) can
always be found in my kit bag
and handbag, too!
52 Health & Fitness // healthandfitnessonline.co.uk
EILISH MCCOLGAN
Double Olympian Eilish McColgan competes
in the 3,000m steeplechase and 5,000m. She
represented Great Britain at the 2012 Olympic
Games in London and the 2016 Olympic
Games in Rio and is sporting ambassador
for Polar (polar.com/uk-en) wearable sports
and fitness technology. We delve deep
into her beauty regime
What would you say are your
three beauty essentials?
I spend a lot of time training at high altitude or in
warm climates, which can really damage my lips
and dry them out. EOS Smooth Sphere Lip Balm
(7.50 for 7g; thisisbeautymart.com) is brilliant
and smells amazing. Sometimes I can be away on
training camps for a few months at a time in remote
locations such as Kenya. For my hair, I find Batiste
Dry Shampoo (2.99 for 200ml, superdrug.com)
is an absolute lifesaver for an athlete constantly on
the go. I try to avoid washing my hair daily, but when
I do wash it, I like using milk_shake Silver Shine
Shampoo (13.69 for 300ml; milkshakehaircare.
co.uk) as it allows me to keep my blonde hair colour
going a little longer and lighter until I get home.
It smells like a dreamy dessert and keeps away
the brassy blonde tones.
Do you wear any make-up when
youre competing?
I wear make-up for both training and racing. Its
become part of my daily routine and race day is
no different. It makes me feel more confident and
gives me a feel-good factor.
Do you use any recovery products?
Ive used arnica gel in the past to help reduce
bruising after serious injury and Epsom salts in
a warm bath after hard track competitions. The
magnesium helps to relax the muscles and helps me
to get to sleep quicker after a busy day of racing.
What does beauty mean to you?
Beauty isnt a defined feature or aspect, its the
whole package of someones personality that is
true beauty.

TONI DUGGAN
Toni Duggan plays football for
Manchester City Women and is
an England International*.
HOW I LOOK MY BEST
WHILE EXERCISING
PHOTOGRAPHY: iStock *England is currently playing in the Euros. You can join the conversation using
I have lash extensions put
in every three weeks, so I
can avoid having mascara
running down my face.
I always have my nails
painted red I use an
at-home gel nails kit,
which is easier when you
#Lionesses and for more information visit thefa.com/forgirls
dont have time and are on
the road. I also use a lot of
dry shampoo, as I dont
want to wash my hair every
day. For training, I wear
eyeliner and I either
straighten my hair or put
it in a braid. I finish with
hairspray to keep
everything in place.
sporty beauty
MARTINA HINGIS
Martina Hingis is a 21-time Grand Slam
Champion in tennis and Olympic Silver
medallist in Doubles in Rio 2016. She
is also the ambassador for Curaprox
(curaprox.com), which promotes oral
healthcare globally. She tells us about
her beauty regime.
I like to keep it pretty simple and natural.
I moisturise a lot as, every day, I go to the gym
and have a tennis practice later. Travelling
and being in the sun is also drying on skin,
so I use a hydration cream in the morning
and again after a workout and shower.
At night, I wash my face with a gentle
cleanser and then I moisturise again with a night cream.
As a tennis player, Im almost always in hot, sunny climates to play in tournaments, so
its imperative to make sure my skins protected. After practice, I usually use a moisturiser
with aloe vera to restore my skin.
We spend a lot of time in hotels, so I like going to the steam room or sauna. It relaxes
your muscles after a hard day of training and helps to cleanse away toxins and impurities.
Its also very invigorating!
I started using Curaprox a few years ago and havent used another dental brand since.
There are a couple of products I really like: the CS 5460 Ultra Soft Toothbrush (4.50;
shop.curaprox.co.uk) and Interdental Brushes (from 6.95) are my go-to oral care kit.
Both are really gentle on the teeth and gums yet really effective. Im always on the go,
so I love the travel cap the toothbrush comes with.
I also like Black is White Whitening Charcoal Toothpaste (19.95 for 90ml; shop.
curaprox.co.uk). Its very cool because it contains no abrasive particles or bleaching
agents, and uses activated carbon instead to tackle stain particles that discolour teeth,
without wearing enamel away.
I dont wear much make-up, but I do swear by Bobbi Brown Smokey Eye
Mascara (24.50 for 5ml; bobbibrown.co.uk) its probably one of the few things
Im always wearing.
 S
tanding tip-toe on the edge
of a cliff on Cape Towns
o
re but n ur
Table Mountain, I tentatively

v e n t u lean backwards, heart in my

ad yo
Craving ney to tackle mouth, and surrender my
mo time
time or challenge? Its
weight to the coil of rope
Im hoping will support me

ultimate ini-adventurel as I abseil down the continents iconic
for a m ve Boggenpoe
:E
landmark. It takes all the trust I can muster,
Words but once over the precipice, Im giddy with
excitement the views are exhilarating.
The thrill of fulfilling a longed- for travel or
fitness goal is amazing, and brings all kinds of
benefits, including increased confidence, greater
endurance and a renewed enthusiasm for life.
But what happens when you cant afford that
once-in-a-lifetime trip or dont have time to put
in the required training? Theres no need to give
up on your bucket list dreams just break them
down into smaller, bite-sized pieces.
Want to go white water rafting in the Grand
Canyon? Frances Gorge du Verdon is one of
Europes most beautiful canyons and has striking
turquoise water that makes water sports a visual
feast. Had a lifelong desire to dive the Great
Barrier Reef? Hone your skills in Ireland. Dont
take our word for it, Jacques Cousteau once
said, Some of the best diving in the world is at
the northern side of the Dingle Peninsula, where
the Atlantic Ocean meets the Brandon Mountains
in a landscape of exceptional beauty.
So when it comes to satisfying your
wanderlust spirit, think outside
the box and youll have more
adventures, more of the
time. Read on for great
ways to reimagine your
top-bucket list items
and fit them into
your next long
weekend!
 Outdoor
special

The run
Marathon des Sables
Once you have a few marathons under your belt, its
understandable that any bucket list contender has to be pretty
special. For the ultra-tough ultrarunner, the 250km Marathon Des
Sables is up there with the best, but you have to be pretty serious
to even think of attempting it. The Sahara Desert location makes it
arduous enough think endless sand dunes, white-hot salt plains
and 50oC and you have to carry your own food and equipment
for the week, too. Even drinking water is rationed if you exceed
your allocation, you get a time penalty. Ouch.

Make it bite sized: The good news?

This year sees the introduction of
Marathon Des Sables light aka
the Half Marathon Des Sables
Fuerteventura. The 120km distance is
just under three marathons long, and
you can run it solo, with a partner or
as part of a team of three or more.
Four days of racing, three stages and
in similar landscape to the original
race, its a great way to experience
the challenges of a desert run. Prices
from 990, including a bivouac to
Hadrians wall passes through
remote English countryside
The walk
Great Wall of China
Its no surprise walking sections of this architectural wonder is
on many peoples to-do list. An astonishing 13,170 miles long, the
2,200-year-old UN World Heritage has a stunning array of scenery,
from the beaches of Qinhuangdao, to the deep gorges and rugged
mountains around Beijing and a desert corridor between towering
peaks at Jiayu Pass. Its wide ramparts, intact parapets and steep
inclines attract hikers up for a challenge, but its historical and
cultural significance is just as compelling.

sleep in (and take home afterwards)

plus carbon walking poles; Make it bite sized: If youre looking
marathondessables.com. for a long-distance trail closer to
home, check out 84-mile long
Hadrians Wall Path. Nearly 2,000
years old, its nestled between
Northumberland National Park and
the North Penines and passes through
some of the wildest and most
dramatic countryside in England.
Another World Heritage site packed
with history, Roman settlements and
forts dot the route, including the best
preserved, Housestead, which comes
complete with barracks, hospital and
even flushable Roman toilets! Walk
it under your own steam, or opt for
a guided trip and have your luggage
carried ahead for you by local
company Hadrians Wall Ltd, who will
sort accommodation, too. Die-hard
backpacker? Opt to camp under the
stars each night (the company will
provide the tent and set it up for you).
From 95; hadrianswall.ltd.uk.
Health & Fitness 55
The mountain ascent
Kilimanjaro, Tanzania
If climbings your thing, youll probably want to scale the worlds
tallest free-standing mountain at some point. Especially as it takes
you through a vast range of habitats in a matter of days, from
grasslands, tropical rainforests, alpine meadows, moorlands and
desert uplands to snow and ice. Despite being 5,895m above sea
level, the dormant volcano is relatively easy to ascend as long as
you have average fitness levels and can adapt to the altitude, you
dont even need specific climbing skills for many of the routes.
The downside of all this, of course, is that it can get very busy,
attracting up to 50,000 people a year.

Make it bite sized: Closer to home,

the Italian Dolomites has a myriad of
routes suitable for seasoned climbers
Lake Windermere is the ideal
as well as beginners. The pale open-water swimming challenge
limestone peaks that soar 3,000m The swim
above the Alpine meadows and rolling
green pastures below are a rock- The English Channel
Every long-distance swimmer wonders what it would be like to
climbers paradise. The Dolomites take on the Channel if they have the strength, commitment and
also has the highest concentration determination. Theres no doubt its hard work; currents aside, the
of via ferrata in the world. These iron water is cold 13 to 19oC and youll be swimming for anything
from 10 to 24 hours. But the good news is, a positive attitude will
paths give novices access to striking take you far. According to the Channel Swimming Association,
summits normally reserved for Ability is one half of the success; total determination and the right
mountaineers, and youll definitely mental attitude is the other half. And when you think of the sense
of achievement at the end of it
feel an adrenaline rush as you scale
rugged crags attached to a network Make it bite sized: If youre up for a
of wire cables, ascend vertical rock serious open-water challenge, but not
faces on steel ladders and cross ready for the Channel, swimming the
unlikely suspension bridges at great length of Lake Windermere will give
height. But any nerves you feel will you a good feel for long-distance
pale in significance when you take in swimming. In fact, its often part of a
the stunning surroundings. Try via would-be Channel swimmers training.
ferrata with Dolomite Mountains (from At 10.5 miles, its the longest lake
1,620 a week), or climb routes in England and has much prettier
devised by women pioneers (from scenery than the Channel! If the water
1,280 for two days); temperature is 18oC or below, wear a
dolomitemountains.com. wetsuit; it not only keeps you warmer
but makes you more bouyant, too, and
its a good idea to have canoe support
so boat-users can easily see you. At
the very least, wear a bright swim
cap and tow float, and swim close
to the shores. Want to push yourself
further? Pit yourself against others
at Swim Windermere One Way (10
miles); sientries.co.uk, or the Great
North Swim (250m-10K); greatrun.
org/great-swim/great-north-swim.
56 Health & Fitness // healthandfitnessonline.co.uk
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I
like sports. A lot. Some people would argue
that my devotion to them borders on
obsessive. But when I found myself gripping
the first ladder of a via ferrata course, near
tears and shaking, I realised something
I dont like high-risk sports. Downhill mountain being guided by an expert will boost your
biking, off-piste skiing, horse riding, sky
diving, multi-pitch climbing, free diving, white others, says Lane. It might not be a
water rafting, motorsports Ill admit that Ive spent can do it, so can I happens when we see
my life and career as a fitness writer avoiding these someone else succeed. This is particularly
activities. At a push, you might catch me running
down a fell but, even then, Id be doing it with
caution. I, it seems, am not an adrenaline junkie.
Its not that I dont want to like these
activities (Id love to freewheel my mountain
bike down a gritty gradient with the same
gusto as my husband), Im just not used
to doing them. And that, according to
Professor Andy Lane, sports psychologist
at The Centre for Health & Human
Performance (CHHP.com), is the problem.
As you get older, you become more
self-preserving and realise that the gain,
rush and sense of achievement you get
from a risky sport is lower than your fear of
being injured. It doesnt seem worth it, he
explains. But if youre exposed to these
sports as a kid, you see everyone else
doing them and think I can do that, too.
; YOU CAN DO IT!
Unfortunately, data shows its distinctly
possible that us girls were warned against
doing risky sports as children. One
2015 study in the Journal of Pediatric
Psychology reports that parents are four
times more likely to tell girls than boys to
be careful. And we may be more wary
than boys of doing anything that comes
with a hint of danger. Another study from
the University of Guelph in Canada shows
that boys are more likely to take a risk
because they attribute injuries to bad
luck, and are more optimistic about
the activitys outcome.
But can we build the courage to try gutsy
sports? Good news according to the
experts, its possible. All thats required
is the will to try and a crowd of helpers.
If you have a good instructor and a group
of people who are supportive of your
efforts, youll be able to take on more
than youd ever think possible, says
Lane. It helps to learn about the
activity and have a positive role model,
someone doing the sport successfully
without coming to harm.
58 Health & Fitness // healthandfitnessonline.co.uk
more impulsive, hedonistic and insecure
are most likely to be greater risk takers.
; WATCH AND LEARN
The smart among us follow an instructor.
If youre taking on a dangerous sport,
confidence. People learn by watching
conscious process but the thought if they
the case when the risk becomes more
about courage than actual ability such
as when youre at the top of a black slope
with absolute confidence in your skiing
Those who are
more impulsive,
hedonistic and
insecure are most
likely to be greater
risk takers.
Dr Tracey Devonport, sports and
exercise psychologist at the University of
Wolverhampton backs this up. Research
suggests that a greater familiarity with the
risks associated with the sport is generally
linked to better risk management and
reduced risk perception, she says.
; TAKE SMALL STEPS
Thats not to say you should throw yourself
in at the deep end. If you take skiing as an
example, the best place to start is on
a small slope. The skills are the same,
explains Lane. Youll learn to balance, to
go down the slope and to traverse across
the snow. Next, youll try doing it quickly
and, eventually, youll progress to a steeper
slope. Of course, some people will go
from beginner to expert in a flash and
personality does come into it. Data in
the journal Research Quarterly for
Exercise and Sport reveals
those who are
skills. This is when it helps to watch
someone doing it and learn from that
person to gain the confidence, adds Lane.
Its all a matter of how much control you
think you have of the sport and how risky
you believe the activity to be.
If we were asked to complete a
parachute jump, we would assess the
perceived demands and risk. This will
combine our beliefs about the demand
(how likely is it that something bad will
happen?) and the possible outcomes
(how bad would that be?, are the
anticipated returns worth it?), adds
Davenport. But receiving support
from others for the high-risk sport
is positively influential. Turns out,
even if youre scared that
something will go wrong,
watching someone else
perform the activity
successfully could help
you give it a go. And the
more you see others
achieve the feat, the
more confident you
get. Read on to
discover how
to boost
your
bravery.
 Outdoor
special

ARE YOU
BRAVE
ENOUGH?
Mountaineering. Rock
climbing. Paragliding. Do
you have the guts for
daredevil sports? Discover
the psychological science
behind risk-taking to boost
your confidence
WORDS: Sarah Ivory

Health & Fitness 59

8 WAYS TO BUILD COURAGE
Caroline Paul, ex-firefighter and author of The Gutsy Girl knows how
to control fear. Here are her tips for embracing a challenge
1
THE SELF-
CONFIDENCE STANCE
There is a reason that Wonder
Woman stands like she does
hands on hips, feet apart. Its
what scientist Amy Cuddy calls a
high-power pose. It triggers self
confidence by releasing chemicals
in the body that tell your brain
youre feeling pretty great about
yourself. Stand like Wonder Woman
for two minutes. Let the confidence
chemicals flow! (Cape optional).
4 MICROBRAVERY
Bravery takes practice, says Rachel
Simmons of Girls Leadership. So she
encourages microbravery taking action in
situations that may not be terrifying but nonetheless
demand courage. Are you scared of that spider on
the table? Even if you are, that doesnt mean you
cant carry it outside to freedom. For the next
week, perform five acts of microbravery.
6
STAND UP TO
YOUR INNER
MEANIE
You tell yourself crazy
things like, Ill never be
able to do that. Heres
a tip: If you wouldnt let
someone say such things
to your best friend, dont
say them to yourself
either. Stand up to your
inner meanie!
For more courage-building tips, read
The Gutsy Girl: Escapades for your
life of epic adventure by Caroline Paul
(Bloomsbury, 17.99)
60 Health & Fitness // healthandfitnessonline.co.uk
3
CALM YOURSELF
When were nervous or
stressed, our breathing
becomes shallow and fast. Certain
breathing techniques help to calm
2 BRAIN GAME and focus. Inhale through your nose
Your brain is built to adapt. It wants into your belly, to a count of four.
to learn to get better, and it physically Hold to a count of four. Exhale
changes in order to do this, beefing up through your mouth, pulling in your
neural pathways and configuring more belly as far as you can, to a count of
efficient routes from its command four. Hold again to a count of four.
centre to all the muscles. The best Repeat three more times.
way to encourage physical change?
Repetition. Pick a skill youd like to
improve. Do it 15 times every day
for the next week.
5
Power Sentences
Rita Pierson is an educator who tells students who want more confidence
to say to themselves, I AM SOMEBODY I AM POWERFUL
AND I AM STRONG I HAVE THINGS TO DO, PEOPLE TO
IMPRESS AND PLACES TO GO! She says of this mantra, If you say it
long enough, it starts to be part of you. Whats the sentence youre going to tell
yourself day in and day out?
7 Visualise Success
Heres a strange scientific fact:
You can practise running a
8 GET OUT OF YOUR
COMFORT ZONE
Your comfort zone refers to the areas in
cross-country course by imagining your life that feel easy and seamless to you.
yourself doing it! Why? Visualising We all love comfort zones because its nice
a physical task sends brain signals to feel cosy and relaxed and its nice to
to your muscles that are identical be really good at something. But its
to the signals sent when actually important to challenge yourself, too!
performing the task. Pick a sport that Make a vow to get out of your comfort
you want to excel in. Lie on the floor zone once a week or more. This may
and imagine yourself performing mean picking up an earwig or dancing
various skills perfectly. with abandon in public!

PROFESSIONAL
DAREDEVILS
; ;
CAROLINE
CIAVALDINI
World-class competition climber and
half of The North Faces climbing
duo, with husband James Pearson
u If I had to choose between a long life
with little joys and a shorter one with
discovery and adventure, I would go for
the latter. Wouldnt we all? I accept the
possibility that something may happen to
me or to my husband as the price to pay
for an extraordinary life. Dont mistake me
though: I aim to die very old and happy!
u I still feel a funny tingle in my tummy
when I look straight down a few hundred
metres! Its a funny feeling that tells me
I have to be cautious. Being afraid
of heights is natural it is part of self-
preservation reflexes but, by climbing
every day, you get used to it.
u I like the intensity climbing has as it frees
my mind. When youre climbing, you have
to search for your next hand holds, your
foot holds, manage your rope, your
protective kit it takes all the space in
your head and you disappear. Sometimes
after a route, I dont even remember the
movements that I did.
u Ive worried quite a lot on expeditions
where Ive been the leader of the trip and
know that Im dragging my teammates
onto sketchy rock. Its difficult to handle,
and I dont really know what Id do if I
made a mistake. Thats why I try to be very
cautious and, most of all, to talk openly
so that we take the decisions together.
u Id like to be a voluntary climbing
teacher. Giving the sport to children is
a huge gift because you give them a
community, a lifestyle and a reason to
travel. I hope one day I might be doing that.
From cycling downhill at 45 miles per
hour to reaching the top of Everest, three
top-level athletes share why they get a
buzz from doing adrenaline sports
RACHEL
ATHERTON
Owner of 14 consecutive World
Cup wins and the almightiest
downhill mountain biker around
u My brother, Dan Atherton, got all
the kids in the village riding bikes! Both
my brothers are pro mountain bikers.
We started out riding BMX and it was
something cool to do with our dad
at the weekends.
u My mum and dad are both sporty,
which is a good thing as it helped them
accept the hours we spent in hospital
with broken bones! But that doesnt
mean they dont hate seeing us injured.
My mum doesnt come to watch me at
many races these days because she
worries too much.
u When I get home from the races, all
I want to do are gentle things such as
walking my German Shorthaired Pointer,
Caio, or chilling out at home. We are lucky
to live near the beach, so I spend a lot of
my free time in the sea, and we take the
SUPs across the estuary.
u I feel lucky to be able to race in some
of the most beautiful locations in the
world. Theres nothing that quite
compares to the feeling I get when Ive
conquered a mountain Ive ridden
down all the rocks, steep chutes and
drops on my bike!
u I see so many girls and women out on
the trails these days. To anybody whos
reading this, my advice is to go out and
have a go! Trail centres are so accessible
these days and you can hire any kit you
need. Events such as the female-only Red
Bull Foxhunt (October 7-8; rebull.com/
foxhunt) are easily accessible, too.
Outdoor
special
;
BONITA
NORRIS
Mountaineer and record holder of
the youngest British woman to reach
the summit of Mount Everest
u My first ever experience climbing a
mountain was Mount Snowdon in Wales,
and I remember thinking that I wouldnt
want to be anywhere else in the world.
I knew that Id found the sport I loved. One
of the things I love most is when you reach
the summit with the wind in your hair and
you can enjoy the view.
u I love summiting with like-minded people
I find Im always much prouder of my
team mates than I am of myself and seeing
their faces makes me so emotional.
u The mountains always pose some
kind of danger, so you always have to be
respectful of that. On my way down from
Everest, I fell and injured my left side. In
normal circumstances the fall was not
*The Girl Who Climbed Everest by Bonita Norris (Hodder & Stoughton, 13.99) is available now.
life-threatening in the slightest, but
on Everest, every injury or misstep is.
High up in the death zone, breathing
bottled oxygen and quickly losing
daylight, without the help of my
teammates, I could easily have died.
u Ive always dreamed that I would one
day write my own book because reading
is something Ive always loved. I was (and
still am) a very ordinary person who did
something extraordinary, so I wanted to
get the message across that anything
ADDITIONAL WORDS: Ellie Robinson
is possible and The Girl Who climbed
Everest* let me do that.
u My advice for anyone who wants to try
a mountain climb for the first time is owed
to American high-altitude mountaineer Ed
Viesturs: Getting to the top is optional,
getting down is mandatory. n
Health & Fitness 61
 Take the
PLUNGE
F
If you like a dip in the pool ew things are more thrilling
than jumping into a cold pool
and are ready for a bigger on a hot summers day. But
challenge, why not how about swimming in a
lake, river or the sea? You
upgrade your water dont have to compete with
workout to outdoor others for space and its joyous being in
swimming this summer? the great outdoors. Plus, swimming in
open water might make you fitter to boot.
WORDS: Sarah Ivory
Anecdotal evidence suggests people find
it more exciting to swim outdoors than
in, so theyre likely to swim for longer.
One things for sure swimming
al fresco is no longer a niche sport its
popularity is soaring. Weve seen the
numbers of people taking part in our
open-water events explode, says Philippa
Morrow, communications manager for
The Great Swim, a series of open-water
62 Health & Fitness // healthandfitnessonline.co.uk
swimming challenges across the UK.
Three thousand people took on the first
event in 2008 and were expecting a
whopping 10,000 at our flagship event,
the Great North Swim in Windermere,
this year, she says.
Dont be afraid to have a go. If youre
a confident swimmer in the pool, open-
water swimming is a safe and fun activity,
adds Natalie Smith, GB triathlete and
Bio-Synergy ambassador.
Outdoor swimming also works your
heart and lungs to the max and is a
low-impact, full-body workout. Evidence
suggests cold-water swimming can help
fat loss as it encourages the store of
brown good fat, which burns calories
to generate heat. Interested in dipping
a toe in? Read on
 Outdoor
special

PERFECT YOUR TECHNIQUE

Want to know how to swim outdoors
proficiently? Keri-anne Payne, co-founder
of Triscape (triscape.me) and two-time 10K
open-water world champion, gives us her
top open-water swim tips.
Try to keep relaxed and breathe as you
would on land dont take huge gulps! Try
breathing in through your mouth for a count
of two and out through your nose for a
count of four to create a rhythm. You
should look straight down while you swim
to help keep your body in a straight line.
Rotate your body from the hips with each
stroke dont turn your neck to breathe
turn your whole torso and your head will
come with it. When youre sighting (seeing
where youre going), bring your head up
just far enough for your eyes to come out
of the water for a split second, then rotate
your body for a breath straight after, as part
of the same movement. If you lift your head
up too high, your feet will go down and
create much more drag. Pull your hands
down the middle of your body to propel
you and pull from your fingertips to engage
your lat muscles rather than your biceps.

OF THE BEST GOGGLES

3
1. Speedo Futura Biofuse Polarised
28; speedo.com
Super comfy and designed to fit the female
face, these reduce the glare from water.
2. Zoggs Womens Venus

1k
19; zoggs.com
These are lightly tinted, allow 180 vision,
are anti-fog and offer UV protection.
POWER IN THE POOL 3. Aquasphere Kayenne Polarised
Before you can hit the open water, you need to be a competent swimmer 29.99; aquasphereswim.com
INDOORS in the pool. You should be able to swim non-stop for around 1K indoors, Oversized, polarised lenses with 180
says Smith. Enter the new #MAKE1KWET campaign from Speedo. Find vision help you see in open water.
plans designed by former ITU triathlete and duathlete Annie Emmerson
at speedo.com. Heres what 1K in the pool looks like. 1

WARM UP
4 x 50m at easy pace 6 x 25m with easy kick; 2 x 25m at fast pace;
20 secs rest between 25m 2
15 secs rest between 25m
MAIN SET
2 x 50m using a pull 2 x 25m at fast pace; 2 x 50m focus on arm 2 x 25m at fast pace;
buoy; 15 secs rest 20 secs rest pull; 15 secs rest 20 secs rest
between 50m between 25m between 50m between 25m 3
COOL DOWN
300m at easy pace

Health & Fitness 63

 750m
IN 6 WEEKS

1
HIT THE OPEN WATER
Ready to take your swimming out of the pool and into the open water?
Outdoor swimming races can take place in any pool of water (lake, lido, sea)
and they can be any distance, from 250m to 25K and beyond. However,
750m is a good distance to master because its how far youll typically swim
during a sprint triathlon, which is an event many newbies tackle. Start off
indoors and get training with GB triathlete Natalie Smiths six-week plan.

SESSION 1 SESSION 2
Warm-up: 2 x 50m steady front crawl, Warm-up: 2 x 50m steady front crawl,
2 x 50m back stroke 2 x 50m back stroke
Main set: 2 x 100m front crawl (time this if you can) Main set: 3 x 100m front crawl,
150m front crawl easy pace 150m front crawl easy pace
WEEK 1

Cool down: 50m easy Cool down: 50m easy

Warm-up: 2 x 50m steady front crawl, Warm-up: 2 x 50m steady front crawl, 2
2 x 50m back stroke 2 x 50m kick
Main set: 4 x 100m front crawl Main set: 4 x 100m front crawl (push the final
(compare your 100m time with last week) 25m of each set)
150m kick with kick board 150m using pull buoy
WEEK 2

Cool down: 50m easy Cool down: 50m easy

Warm-up: 2 x 50m steady front crawl, Warm-up: 2 x 50m steady front crawl,
2 x 50m back stroke 2 x 50m kick
Main set: 4 x 100m front crawl Main set: 2 x 200m front crawl steady
(compare your 100m time with last week 200m kick with kick board
and push the final 50m of each 100m set) Cool down: 50m easy
150m kick with kick board
WEEK 3

Cool down: 50m easy

3
Warm-up: 2 x 50m steady front crawl, Open-water swim #1
2 x 50m back stroke Swim for as long as is comfortable, 3
Main set: 2 x 100m front crawl (time this if you can) up to 15 minutes. Dont swim alone. Consider
150m front crawl easy pace wearing floats that attach to your wrist to
WEEK 4

Cool down: 50m easy warn other users of your whereabouts. Tread
water if you need a break OF THE BEST WETSUITS
A vital bit of kit for water below 14C, wetsuits
Warm-up: 2 x 50m steady front crawl, Open-water swim #2 will keep you warm and buoyant.
2 x 50m back stroke Swim for as long as is comfortable, 1. Zone3 Vision Wetsuit 235; racezone3.com
Main set: 4 x 100m front crawl up to 20 minutes. Designed in collaboration with Olympic silver open-
(compare your 100m time with last week) water swimmer, Keri-anne Payne, this wetsuit isnt
150m kick with kick board restrictive and is easy to get on and off.
WEEK 5

Cool down: 50m easy 2. 2XU Propel Wetsuit 550; 2xu.com/uk

This fancy-looking suit is made from thin neoprene,
Warm-up: 2 x 50m steady front crawl, Open-water swim #3 which allows you to move without restriction.
2 x 50m back stroke Warm-up: 2-3 minutes at a slow pace A worthy investment for serious swimmers.
Main set: 4 x 100m front crawl (compare your Main set: 3 x 10 minutes 3. Aquasphere Pursuit Wetsuit
100m time with last week and push the final Use landmarks as a guide for distance. Practise 189.99; aquasphereswim.com
50m of each 100m set) your sighting, using landmarks to ensure youre A great entry-level number, the Pursuit wetsuit
150m kick with kick board heading in the right direction! offers a good blend of warmth and buoyancy
WEEK 6

Cool down: 50m easy Cool down: Gently swim back to shore for water confidence.

64 Health & Fitness // healthandfitnessonline.co.uk


MASTER
THE DISTANCE
Youve got 750m under your
belt, now youll want to swim
further. As soon as you start
open-water swimming, you
realise how enjoyable it is,
says Perry Agass, elite TriSutto
coach at etetricamps.com. If
youve got just four weeks
before a 1,500m swim, this
two-week cycle will help you to
build the fitness you need.
Pull sessions, which involve
swimming with just arms or
legs together or with a pull
buoy between them, will help
you power through open water.
High intensity sessions help
you swim at race effort.
Go from beginner to
competitor with this plan.
Outdoor
special
3 OF THE BEST
PERFORMANCE SWIMSUITS
Look like a pro in the pool with one of
these performance costumes.
1. Slazenger Bound Back Swimsuit
29.99; slazenger.com
Available in two graphic prints, this
nicely stretchy swimsuit will look stylish
as you power through your strokes.
2. Speedo H2O Active Hydra Fizz High
Neck Swimsuit 74; speedo.co.uk
Swim with a clear conscience. This pretty
swimsuit is made from Speedos eco-friendly
Powerflex Eco fabric, which is sourced
from fishing nets.
3. Adidas by Stella McCartney Floral
Performance Swimsuit
59.95; adidas.co.uk
This eye-catching suit with bold cross-back
design will help you stand out in the pool,
lake or sea.
1500m
IN 4 WEEKS
1 2 3
MONDAY WEDNESDAY FRIDAY
WEEK 1
Warm-up 200m Swim 8 x 25m as 3 Easy 1 Hard 400m Easy Pull
2 x 100m Pull 6 x 25m as 2 Easy 1 Hard
2 x 50m as 35m Easy 15m Hard 4 x 25m as 1 Easy 1 Hard
6 x 50m as 25m Easy 25m Hard 2 All Out
15 secs rest. All Swim 15-20 secs rest. All Swim
Main set 10 x 100m Hard Pull 4 x 500m Medium Pull & Pads 30 x 50m as 25m Medium
15-20 secs rest 20 secs rest 25m Hard Pull & Pads
10 secs rest
(Progression: 15 or 20 x 100m) (Progression: 6 x 500 and so on)
Cool-down 400m Easy Pull 300m Easy Pull 200m Easy Pull
WEEK 2 200m Swim 400m Pull 8 x 25m Swim as 3 Easy 1 Hard
Warm-up 2 x 100m Pull 20 x 25m Pull as 4 Hard 1 Easy 6 x 25m Swim as 2 Easy 1 Hard
2 x 50m as 35m Easy 15m Hard 15 secs rest after each 25m 4 x 25m Swim as 1 Easy 1 Hard
2 All Out
15-20 secs rest after
each 25m
Main set 10 x 25m Swim as 15m Hard 10m Easy 3 x 10 mins Medium Pull with 6 x 400m Pull as 1st Easy,
250m Easy Pull 30 secs rest after each 10 mins 2nd Medium, 3rd Hard all-out
10 x 25m Hard Swim race pace then repeat
250m Easy Pull & Pads 20 sec rest after each 400m
10 x 25m Hard Pull
250m Easy Pull & Pads
10 secs rest after each 25m, 15 secs rest
after each 250m
Cool-down 300m Easy Pull 200m Easy 200m Easy
Health & Fitness 65
Getting outside and embracing
nature is the perfect antidote to
a hectic lifestyle. Heres how to
use the calming forest bathing
trend to your advantage

Into the
WOODS
66 Health & Fitness // healthandfitnessonline.co.uk
 Outdoor
special

F
rom the sound of a breeze whispering through the trees to
dappled sunshine peaking through the canopy, a forest can be Going outdoors
an immensely serene place to be. But did you know that spending
time peacefully in the woods is a scientifically proven concept that helps manage
comes with an official name forest bathing? The Japanese coined
the phrase shinrin-yoku in 1982 (roughly translated as taking in the
our levels of
forest atmosphere or forest bathing) and have turned it into a form
of therapy thought to lower blood pressure, improve mood and focus
serotonin
and reduce stress. In fact, shinrin-yoku is now part of Japans national
health policy, with around 3 million being spent on research and over 55 official forest
trails being created, with plans for many more. And its not only the Japanese who are THE SCIENCE
heading for leafy areas. In Malaysia, the concept is known as mandi embun or bathing As far as wellbeing trends go, this ones
in the forest dew and its catching on in South Korea, Taiwan and Finland. very simple you visit a forest, wood
Here in the UK, you can now find holidays dedicated to finding your zen amongst forest or natural area, walk and take in your
surroundings, plus get outdoor therapy from specialist coaches and loads more surroundings to rejuvenate and restore
mind and body. Forest bathing is one
of my favourite self-love practices, says
Chloe Kerman, 36, former fashion editor
FEEL BALANCED turned shamanic healer (chloeisidora.com).
On top of feeling less stressed, research Lessons in I encourage clients and friends to connect
by The Wood Window Alliance reveals that Japanese wellness with nature by walking in silence and
82 per cent of people feel happier when Forest bathing isnt the only allowing all of their senses to pick up
surrounded by greenery. But why? wellbeing trend we should be information. Kerman likes to lie down at
Hypnotherapist Edrina Rush (edrinarush. paying attention to the base of a tree and meditate a process
com) explains that were wired to be she finds deeply relaxing and stress
engrossed in nature and appreciate natural EMBRACE A PLANT-BASED DIET reducing. I often leave a forest-bathing
surroundings especially when theres The Japanese diet is thought to be session feeling happier, relaxed, in tune
an abundance of greenery. Green is the one of the healthiest in the world, and and inspired with creative ideas and
colour we see the most in nature and it also is partly responsible for low rates of increased energy, she says.
means balance, calm and harmony, she heart disease, obesity and a higher But why do large, leafy places evoke
explains. Theres evidence your pituitary life expectancy. The diet is high in these feelings? One study published in
gland is stimulated, your muscles are more grains and vegetables, moderate the journal Public Health reveals that
relaxed and your blood histamine levels amounts of meat, fish and soy and being in a forest benefits acute emotions,
increase when youre exposed to the minimal dairy and fruit. especially chronic stress. As well as
colour green. Rush adds that going reducing feelings of anxiety, it helps reduce
outdoors helps manage our levels of GET THE FRIDAY FEELING the risk of stress-related diseases. The
serotonin, a neurotransmitter that regulates Premium Friday was an initiative forest environment lowers your blood
our mood, behaviour and appetite. Too launched to encourage Japanese pressure, reduces your levels of stress
much serotonin and we can become workaholics to leave work at 3pm on hormones and increases levels of serum
irritable and tense, but too little serotonin the last Friday of every month in a bid adiponectin, which helps prevent obesity,
and we can become depressed. Breathing to combat overwork and burnout. type 2 diabetes and cardiovascular
fresh air [with more oxygen in it] can help disease, says Latif. The positive health
regulate our serotonin [which is affected WATER WORKS effects of viewing natural landscapes on
by oxygen], promoting wellbeing. There are thought to be 3,000 highly stress levels and on speed of recovery
Happily, the feel-good factor triggered popular onsens (hot springs with from stress or mental fatigue, faster
by forest bathing can also have a positive other facilities) in Japan. The mineral physical recovery from illness and long-
effect on loved ones. They are most waters are said to promote relaxation term improvement of health and wellbeing
likely to reap the rewards of our positive and have healing properties. are reported in research.
psychological gain from spending time
in forests, says Dr Saima Latif from
consultancy Psychology Direct with clients in order to replace the static FOREST BATHING
(psychologydirect.co.uk), who has
been working with Forest Holidays
atmosphere of the therapists office with an
outside environment rich in life, change and
GETAWAYS
(forestholidays.co.uk). possibility. In his book Run for your Life: Whether you live in a city and your nearest
The wellbeing benefits of nature mean Mindful Running for a Happy Life (Penguin patch of wooded greenery is a local park
therapists are now even taking their Life, 12.99) William explains, The innate outside your office block, or your idea of
sessions outdoors. Walking Therapy, bond we have with the natural world is bliss is being immersed in a wilderness
for example, is the brainchild of always within us, no matter how strong retreat, plenty of spas, hotels and
psychotherapist Jonathan Hoban our sense of estrangement. He adds that destinations are embracing nature to create
(creativecounsellinglondon.com). Another weve got a hereditary urge to connect with a wellbeing environment fit for any forest
psychotherapist, William Pullen, founder nature and that a simple way to use the bathing wannabe. (1) The Aqua Sana spa
of Dynamic Running Therapy, or DRT healing power of nature is to forest bathe. (aquasana.co.uk) in Sherwood Forest
(dynamicrunningtherapy.co.uk) uses DRT Makes a lot of sense recently underwent a multi-million pound

Health & Fitness 67


investment to create a forest-bathing
pampering paradise, which includes a
tree-top sauna with views around the
forest canopy, rainforest showers, hot
tubs nestled amongst the pine trees
and a forest meditation area.
Or take your forest pursuits to Scotland
at the (2) Macdonald Forest Hills Hotel &
Spa in Aberfoyle (macdonaldhotels.co.uk),
where you can fill your lungs with fresh air,
explore the countryside, forests and lakes
and even have a go at wild biking next
to the lochs.
If you want to try forest bathing Malay-
style, the (3) Datai Langkawi (thedatai.
com) is made for exotic outdoor adventure.
The hotels resident naturalist, Irshad
Mobarak who has worked on
documentaries for National Geographic
Touch leaves and
walk barefoot
to feel the
sensations
WORDS: Becky Fletcher PHOTOGRAPHY: iStock
and the Discovery Channel leads
complimentary nature excursions.
For full forest immersion, (4) Forest
Holidays (forestholidays.co.uk) offers
treetop cabins (with outdoor hot tubs!) that
sleep up to 10 people with locations across
the UK. Each location has woodland trails
and informative forest rangers.
68 Health & Fitness // healthandfitnessonline.co.uk
1
3
Alternatively, you can go back to basics
at an eco retreat, such as (5) Little White
Alice in Cornwall (littlewhitealice.co.uk),
complete with a wild spa.
DO IT YOURSELF
You dont need to go away to harness
the power of nature, though. Take longer
walks in local parks and be present to the
sounds and surroundings, says Rush. Go
where its less busy and leave your phone
at home. She advises walking aimlessly, 4
taking time to pause and listen to the
sounds of birds and nature. Touch leaves
and walk barefoot to feel the sensations.
Sit and take deep, conscious breaths, too.
While getting outside is preferable, a
recent study by the BBC and the University
of California found just watching nature
documentaries can have a positive affect
on mood something which Dr Latif agrees
with. Just viewing a forest scene has been
documented to have a very positive effect
on psychological healing and recovering
5
from stress, especially for those from
urbanised environments, she says.
Filling your home environment with
natural light, plants and flowers can also
improve your connection with nature, as
Olivia Heath, a biophilic designer, working
in conjunction with The Wood Window
Alliance explains. Research tells us that
when we improve that sense of nature,
directly or indirectly, it can create a more
calming, restful, restorative and energising
space. Lets get back to nature n
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FIT FASHION ] COOL KIT ] STYLE ADVICE

CONTENTS
p72 Fashion Sleek active beachwear
p79 Get the look Must-have metallics

WE LOVE...
Adidas Warpknit Onesie, 99.95; adidas.co.uk
We approve of the can do ethos behind the launch
of Adidas and yoga lifestyle company Wanderlusts
(wanderlust.com) new co-branded yoga and training
clothing and accessories collection. The 25 items include
bras, tanks, tights, bags and outer layers in an earthy
colour palette, reflecting the beauty of nature and
designed to help women find strength, balance and
WORDS: Emma Lewis

inspiration in their lives. The pictured Climacool

bodysuit fits like a second skin, with no
seams but plenty of breathability
and stretch. Go for it!

Health & Fitness 71

 Last
days
Update your rash vest for a more elegant
silhouette as you get active on the beach,
whatever the weather

True North Marea Long

Sleeve Swimsuit, 95,
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Slider Shoes, 26,
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PHOTOGRAPHER: Helen Marsden STYLIST: Kellie Daggett
This page
Original Sexy Rashie,
115, Une Piece;
Baseball Cap, 15,
Ivy Park at Topshop;
Air Zoom Pegasus 33
Trainers, 100, Nike

Opposite
Fonda Bodysuit,
175, Silou; Forza
Jacket, 230, Sapopa
at Selfridges Body
Studio
Left
Cali Top, 165, Melissa
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Pants, 49.95, Adidas at
The Sports Edit; Wristband,
6, Adidas at JD Sports;
Slides, 12.99, Adidas at
SportsDirect

Above
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Sport Brief, 17, Speedo;
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selfridges.com Silou siloulondon.com Speedo speedo.com Sports Direct
sportsdirect.com The Sports Edit thesportsedit.com Topshop topshop.com
Une Piece unepiece.com

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 CONTENTS
p82 Spa A rejuvenating mountain spa p84 Turkish delight Fitness, wellness and luxury
a great holiday combo p86 From the inside out Mouth-watering, skin-boosting recipes
WORDS: Ellie Robinson PHOTOGRAPHY: iStock

80 Health & Fitness // healthandfitnessonline.co.uk

 YOU TIME
HEALTHY RECIPES ] SPA AND WELLBEING ] TRAVEL

GET
DOODLING!
Finding it difficult to unwind? Get
creative! A new study by Drexel
University in the US shows that just 45
minutes of drawing or colouring can help
reduce stress levels. The study saw 26
participants take part in three different
types of art activities: colouring, doodling
and free drawing. During this time, there
was an increase in blood flow to the
participants prefrontal cortex an area
of the brain that helps regulate our
emotions and triggers feelings of reward.
Of the three activities, doodling showed
the greatest reaction, even in participants
with little artistic skill. Time to get your
pencils out

Health & Fitness 81

 Spa time
The latest pampering places, products and treatments
SPA OF
THE MONTH
Mountain Adler Dolomiti,
spa Ortisei, Italy
When you arrive in
Ortisei, youd be forgiven
for thinking youre in Austria rather than
Italy. Nestled in a valley between the
towering peaks of the Dolomites, Swiss-
style cottages dot the hillside and
shopkeepers wear traditional Austrian
costume. In fact, the South Tyrol was once
part of the Austro-Hungarian Empire,
annexed by Italy as recently as 1918.
THE HOTEL
The five-star Adler Dolomiti has been in
the Sanoner family for seven generations,
and echoes of the familys past bring a
delightful sense of history to the place.
Family relics line the walls and two ornate
19th Century sledges adorn the hotel.
A marriage of modern and traditional,
wood panelling creates a warm, friendly
atmosphere, while glass walls make the
most of the spectacular setting.
THE SPA
I feel relaxed within hours of arriving, and
swimming al fresco against the mountain
82 Health & Fitness // healthandfitnessonline.co.uk
backdrop further lulls me into a serene tract. The menu is endless, offering
state of mind. We arrive in a heatwave, but everything from Ayurvedic treatments to jet
the two indoor/outdoor pools are perfect peels, mindfulness and medical diagnosis.
all year round one heated to 32oC with
revitalised water, the other, saltwater, pool
I tried the Arnica Tango Pack a warm,
herb-infused mud treatment with soothing,
is 35oC and beautifully soothes my tired regenerating and revitalising properties
muscles post-exercise. For the ultimate which eased my tight muscles post-
'I relax within hours, and swimming al fresco against the
mountain backdrop further lulls me into a serene state of mind'
relaxation, we head to the Subterranean cycling, and followed this with the Honey
Salt Lake where we float effortlessly Back Treatment. This intensive massage
in individual pods before cocooning works on your meridians to stimulate and
ourselves on beds in the Rock Salt Sauna, strengthen your whole system, while the
where crystal salt bricks from the
Himalayas create a warm glow and enrich
the air with healthy ions and healing
minerals. There are also Finnish and
organic hay saunas, a rose bath room,
floral steam room and rasul mud chamber.
THE TREATMENTS
Traditional treatments include an Edelweiss
Facial the flower is immune to the effects
of sun, altitude and weather, and protects
the skin against moisture loss and irritation
and a Mountain Hay Bath, where herbs
and grasses from South Tyrolean meadows
loosen muscles and purify the respiratory

T RY T H I S . . .
Bamford Botanic Sugar Polish,
35 for 200ml; bamford.co.uk.
Just the thing for helping your
summer body look its best, this
luxurious organic product gently
exfoliates (with brown sugar),
brightens and softens the skin.
Other natural ingredients include:
detoxifying sea salt; African shea
butter, which is high in essential fatty
acids and antioxidants to hydrate and
soothe the skin; and extra virgin olive
oil, which offers anti-inflammatory
benefits and helps the skin retain
moisture. These are teamed with
rosemary, lemon, cinnamon and
cedar oils to increase circulation
while easing mental and physical
fatigue. Its a hard-working product!
Its recommended that you apply it
before you have a bath and leave it
on for 10 to 15 minutes while soaking
to boost an all-over body detox. We
need no encouragement to lie back
in the tub for a while
WORDS: Emma Lewis
healing properties of the honey deeply
penetrate your skin. The special pressing/
releasing massage technique creates
a suction effect that gently removes
impurities and left me deeply relaxed.
GET AC TIVE
In summer, the snow has all but melted
away to reveal possibly one of the most
beautiful hiking areas in Europe. The
highlight of our walk was an al fresco yoga
class set against a stunning backdrop of
soaring peaks. Our walking guide and
teacher Shanti led a beautifully-paced
class, asking us to close our eyes the entire
time so we could connect more deeply with
our inner experience. Just as we finished, a
herd of cows wandered past, their cowbells
gently clinking in the midday sun. The
Dolomites is also a great area to cycle in.
Electric mountain bikes meant we could
power up 35 inclines as if we were on level
ground, and riding through winding trails in
pine forests up to the Alpe di Suisi, the
highest plateau in Europe, was a joy.
WORDS: Eve Boggenpoel
THE FOOD
Buffet-style breakfasts include fresh juices,
fruit and yoghurts, plus a variety of cereals
and bircher-type mueslis with every nut or
IT WORKED FOR ME
H&F's writer Eva Gizowska tries
a medical pedicure
What? Clinical Podiatry; from 150
for 60 minutes.
London Wellbeing Centre, 58 South
Molton Street, London, W1K 5SL
(dgpodiatrist.com)
To find a local practitioner, contact
The Society of Chiropodists and
Podiatrists (scpod.org).
Where? Arriving at the London
Wellbeing Centre, Im met in
reception by podiatrist Dina Gohil.
She takes me into one of the light,
bright therapy rooms, where I remove
my shoes and get comfortable on
the treatment couch. Dina takes my
medical history and examines my feet.
As a podiatrist, Dina sees and
treats all sorts of common foot
problems: hard skin, corns, plantar
fasciitis, fungal nail infections,
verrucas and bunions. She also works
with people with diabetes who often
need specialist footcare. Even though
Ive been exfoliating religiously, Dina
points out that I have a lot of dry
skin on my feet. As she reaches for
seed you could dream of. Add to this
breads and pastries, bacon and sausages,
cold meats, fish, omelettes and local
specialities, and you could easily go all day
without getting hungry, although South
Tyrolean afternoon treats are available
mid-afternoon. Youll have to be disciplined
if you want to lose weight here. You can
have up to seven courses at supper,
including local dishes such as barley soup
and regional farmers buffets, or specialities
spa news
a scalpel, she reassures me that it
wont hurt. It doesnt. In fact, I can
barely feel anything, apart from a
slight tickling sensation, as Dina
expertly removes every shred of dry
skin from my feet. Shell also cut and
buff nails and treat any problems you
might have.
'She finishes by massaging my feet
with tea tree oil mixed with shea
butter as you can choose natural
products if you wish, or shell use
conventional products or a mix of the
two. The difference is unbelievable.
I cant remember the last time my
feet were so soft and smooth! Dina
explains I probably only need three
to four sessions a year to keep up the
good work, but you may need to go
every few weeks, or more if you have
bigger problems.
include grilled octopus and cod with
liquorice and smoked potatoes. On our
last night, we headed over to the adjoining
medical spa Adler Balance, feasting on
Wild Herb Salad, a delicious Barley
Lasagnette, with salmon, seaweed and
a to-die-for brown butter. Heaven!
THE PRICE
A four-day stay begins at 890 in peak
season; adler-dolomiti.com.
Health & Fitness 83
TURKISH
DELIGHT

Hannah Ebelthite heads to Fitness Travel, whose research

the stunning Mandarin Oriental
Hotel in Bodrum and
rediscovers her fitness mojo
with trainer Ruben Tabares
found 82 per cent of people want
to stay active on holiday. A
fitness-focused break can be
a great way to reset the body,
learn a new approach and
Enjo
develop good habits to bring stun y yoga i

I
f youd asked me 20 years ago what
my perfect holiday would be, my
answer would have been a fly-and-
flop package trip. Sunbathing by day,
cocktails and clubbing by night all night.
These days, if I took a break like that, Id
come home feeling worse than when I left.
Rare as they are, I need my holidays now
to be restorative and revitalising.
And its not just me. According to the
Global Wellnesss Institute, wellbeing
tourism is the fastest-growing travel
sector, having increased by 14 per cent
over the past two years. As people
become more aware of the importance of
staying fit and healthy, their holidays reflect
this need, with a big increase in bookings
for wellness retreats and spa holidays,
says Paul Joseph, co-founder of Health &
home, he adds. And that was
exactly what I had in mind as
I boarded the flight for Bodrum,
Turkey. Having nursed a running injury for
the past six months, I was feeling unfit,
unmotivated and in a definite fitness rut.
Time for some sun, scenery and the
chance to remind my desk-bound and
increasingly round body how good it
feels to get active on a daily basis.
A TASTE OF PARADISE utterly exquisite five-star Mandarin Oriental
Now, many hotels have gyms, pools, spas
and even classes. But what they dont
have and Bodrum does is Ruben
Tabares. Ruben is a former pro athlete and
now strength and conditioning coach and
nutritionist to the stars (you might know
ning n
views the fitn
out e
to thss garden
e sea with
him as trainer to
boxer David Hayes and
rapper Tinie Tempah). Hes the resident
health guru at Londons Mandarin Oriental
at Hyde Park. And this year, hes taken his
philosophy and expertise over to Turkey,
launching Ruben Tabares Wellness at the
resort in Bodrum (also known as MoBod).
The resort itself surpasses all my
expectations. It sits in the perfectly
named Paradise Bay on the north coast
of Bodrum. All the 129 guestrooms,
apartments, suites and villas have their

84 Health & Fitness // healthandfitnessonline.co.uk


own outside space, most with panoramic
views of the deep blue Aegean sea and
mountain range opposite. The hotel sits
among olive groves, pine trees and
beautifully planted gardens and, despite
its size, most of the time you feel like you
have the place to yourself.
ULT I M AT E F I TSP O
On the first morning, I wake naturally with
the light and watch the sun rise over the
mountains from my terrace, my tensions
dissolving by the second. I go for an
early morning stroll around the extensive
grounds, where every corner reveals
a secluded bed or lounger for quiet
relaxation. I find a cabana on one of the
private, white-sand beaches and sit and
read my novel for half an hour, without
seeing another soul. Heaven.
From there its on to the fitness studio
for Rubens Box Pro class, a high-intensity
sweat-fest that sets the energy levels for
the day. I wouldnt normally do a boxing
class, preferring to get my cardio in by
running, so this is exactly the sort of body
shock I need to get me out of my rut. My
arms ache (in a nice way) for the rest of
the trip. And theres no shortage of fitness
options on offer. High-energy classes
include HIIT circuits, Celebrity Bootcamp,
Booty and the Beast and Abs Blast. Then
theres a decent range of yoga and Pilates
classes, all styles and levels, mat-based or
equipment. Most of these take place in the
stylish studio and gym, some are in the
beautiful fitness garden with views out to
the sea, and in the case of the stand-up
paddleboard (SUP) yoga, theyre on the
beach and in the sea. Sign up for one
of various Wellness Packages and youll
receive a personalised consultation,
state-of-the-art body analysis and a
tailored short and long-term programme,
with one-to-one sessions. Ruben has also
devised a series of wellness lectures, so
if you can drag yourself away from your sun
lounger in your downtime, you can keep up
the fitspo with talks on brain regeneration,
digital detox, juicing and more.
You can do as much or as little, fitness-
wise, as you like here, although with the
calibre of trainers and facilities, it would
be a shame not to cram in as much as you
can. Theres an indoor pool as well as
the awesome infinity pool outside and,
of course, the refreshing sea. Ive been
working on my swimming technique, so
I take the opportunity to swim at least a
couple of times a day. Theres a jogging
track around the resort, but at 30oC plus
outside, I decline to try that out. The gym
active travel
is small but very well equipped
and air-conditioned. We take
advantage of two classes a
day with Ruben or his other
trainers (Cindi is a CrossFit
queen and takes us through
an amazing functional
fitness workout).
Theres plenty of down
time, too, to enjoy MoBods
eight restaurants and
bars (my favourite was
the waterside Italian, Hannah
Assaggio). A trip to the Ruben a (second left)
fter a B a
spa is a must. Theres ooty andnd friends wit
the Bea h
the traditional hammam st class
experience, and the Oriental Essence
massage was, hands down, the best, most
relaxing treatment Ive ever had. Afterwards and innovative outlook has given
you can sit in the tranquil spa gardens me loads of ideas for training back home.
with a herbal tea and resolve to take this If the goal of a holiday is to leave you
new feeling of bliss home. refreshed and renewed, a fitness retreat
is the way to do it and MoBod does it
brilliantly. Im a convert. And Im off to
B E AUT IFUL BODRUM the gym
One evening we took a wonderful (slightly
choppy) sunset cruise on a Turkish gulet
and saw some more of the beautiful FACT FILE
Bodrum coast, confirming that this is an The season for the Mandarin
area Id definitely love to revisit. Its on Oriental, Bodrum, runs from April
the western side of Turkey and the flight to October and costs from 625
is under four hours (we flew EasyJet from per room per night B&B inc
Gatwick), making it doable for a long classes. Ruben Tabares Wellness
weekend if you cant stay for longer. Packages start from 550. To
Make no mistake, its an expensive hotel book, visit mandarinoriental.
but its also the epitome of style and com/bodrum.
luxury, and you will want for nothing if you
decide to treat yourself (if I could have my Try Ruben Tabares Celebrity
honeymoon over again, it would be here). Bootcamp Workout at
My four-night stay reignited my passion for healthandfitnessonline.co.uk.
fitness and wellbeing and Rubens holistic
The Oriental Essence
massage is top notch
Health & Fitness 85
 Radicchio
contains inulin, a
prebiotic, which
increases bile
production and
helps us absorb
skin-loving
fats.

86 Health & Fitness // healthandfitnessonline.co.uk

 recipes

From the inside

OUT Try these delicious recipes
bursting with ingredients
to help give you a beautiful
complexion

C
arla Oates suffered from eczema and
allergies in her teens, but when doctors
prescribed steroid cream as a treatment,
her mother looked into natural remedies
as an alternative. She used a naturopath and, through
applying homeopathic ointments, cutting out dairy,
eliminating certain foods and introducing others,
Oatess eczema improved dramatically.
Fast forward a few years and Oates was made
beauty editor at a national newspaper but she soon
found she felt uneasy in the job. I realised ironically
that I was a beauty editor who didnt use commercial
beauty products! she says. I was uncomfortable with
all the synthetic ingredients they contained and was
forever scouring the shelves of health food stores,
searching for unusual natural oils or creams.
Oates began to develop her interest in all things
natural, researching, writing and teaching about
organic beauty and gut health. She wrote her first
book, Feeding your skin (Vermilion, 9.99) 12 years
ago, which taught readers how to make natural beauty
products. Six years ago, she created The Beauty Chef
WORDS: Emma Lewis
(thebeautychef.com), a certified organic inner and
outer skincare range based on bio-fermented
nutrients, prebiotics and probiotics.
Oates knowledge about how what goes on inside
your body affects your skin is impressive, and she
imparts it in an accessible way in her second book,
The Beauty Chef (Hardie Grant, 25). Glowing skin
is a reflection of healthy cells, and the solution to
a clearer, more radiant complexion and general
wellbeing occurs when you balance your gut and feed
your body nutrient-dense food, she says. Research in
the fields of microbiology and the human microbiome
has backed this up, showing the connection between
the state of our gut bacteria and pretty much every
aspect of our health, including our skin.
The second section of The Beauty Chef contains
more than 150 gluten-free, mostly dairy-free, skin-
and gut-loving recipes to give your skin a boost. Treat
yourself to everything from a Get glowing breakfast
smoothie bowl to Pickled papaya and chilli chicken
salad for lunch and Lebanese-style stuffed eggplants
for dinner your body and skin will thank you for it.

Quick tip Your gut is where 70 per cent of your immune system lies if your gut is out of balance, you
wont be detoxifying optimally and the skin will suffer.

FI G , P O ME GR A N ATE, RADICCHIO, ORANGE

AN D F E TA SA L A D
Serves: 4
Per serving: 437 calories, 36g fat
(9 g saturated fat), 11g protein,
4g fibre, 15g carbohydrate
(15g sugar), 0.9g salt
2 oranges
3 ripe figs
1 head radicchio
1 pomegranate, seeds removed
150g marinated feta, drained and
crumbled
80g walnuts, lightly roasted
2 large handfuls mint leaves, torn
DRESSING
60ml red wine vinegar
(unpasteurised)
1 tsp Dijon mustard
1 tsp raw honey
80ml extra-virgin olive oil
Himalayan salt and freshly ground
black pepper
To prepare the dressing, whisk
1 the vinegar, mustard and honey
together in a small bowl. Gradually
pour in the oil, continuously whisking,
until fully incorporated. Season with
salt and pepper. Set aside.
Using a small sharp knife, cut
2 off and discard the orange skin.
Slice the oranges into approximately
1 cm-thick rounds. Roughly tear the
figs into quarters and0 the radicchio
into pieces.
To assemble, arrange the
3 orange, fig and radicchio
on a large serving plate. Drizzle
with half of the dressing. Scatter
with pomegranate seeds, feta,
roasted walnuts and mint. Drizzle
with the remaining dressing and
serve immediately.

Health & Fitness 87


CAU L IF LOWE R & L E MO N TA B B OULEH WITH GRILLED HALLOUMI
Serves: 4
Per serving: 390 calories, 30.5g fat (10.5g
saturated fat), 13.5g protein, 4g fibre, 14g
carbohydrate (7g sugar), 1.2g salt
600g cauliflower, trimmed and broken
into chunks
250g cherry tomatoes, halved
small red onion, finely diced
4 large handfuls flat-leaf parsley, chopped
2 large handfuls mint leaves, chopped
100ml extra-virgin olive oil
2 unwaxed lemons, zest finely grated
and juiced
88 Health & Fitness // healthandfitnessonline.co.uk
1 clove garlic, crushed
Himalayan salt and freshly ground black
pepper, to taste
180g halloumi (sheep and cow milk blend)
Place the cauliflower in a food
1 processor and blend to finely chop
into couscous-sized grains. Combine the
cauliflower, tomatoes, onion, parsley and mint
in a large bowl and toss together.
Place the oil, lemon zest and juice and
2 garlic in a glass jar and fit with a lid. Shake
to combine. Season with salt and pepper.
Cauliflower is a
great stand-in for
bulgar in recipes,
and halloumi
contains calcium,
which is good
for bones.
Pour the dressing over the cauliflower
3 mixture and toss to coat. Set aside for
10 minutes, to allow the liquid and flavours
to absorb.
Meanwhile, heat a large frying pan over
4 medium heat. Slice the halloumi into
eight slices. Grill for 12 minutes on each
side, until browned.
Serve the halloumi warm with the
5 cauliflower tabbouleh. The tabbouleh
can be stored in an airtight container in the
refrigerator for up to three days.
 Beans are high
in skin-toning
silica, and kale and
avocado contain
good fats and
vitamins for
glowing skin.
BEETROOT, KALE, GREEN BEAN AND AVOCADO
SALAD WITH BUTTERMILK AND PAPRIKA DRESSING
Serves: 4
Per serving: 235 calories, 13g fat (2.5g
saturated fat), 6.5g protein, 6.5g fibre,
19g carbs (6g sugar), 0.12g salt
100g quinoa, rinsed
250ml water
200g green beans, trimmed
1 beetroot, peeled
1 avocado, halved and stone removed
4 large kale leaves, deveined and shredded
150g radishes (approx 45), thinly sliced
1 large handful mint, coarsely chopped
Buttermilk and paprika dressing
60ml buttermilk
2 tbsp freshly squeezed lime juice
1 tbsp extra-virgin olive oil
1 clove garlic, finely chopped
1 tsp smoked sweet paprika
Himalayan salt and freshly ground black
pepper, to taste
Recipes taken from The Beauty Chef by Carla Oates (Hardie
Grant, 25) Photography Carla Oates/The Beauty Chef
OATES TOP
FOODIE TIPS
Place the quinoa and water in a saucepan
FOR A HEALTHY
1 and bring to the boil. Reduce the heat and COMPLEXION
simmer for 15 minutes, or until almost all the
Filling your plate with
water has been absorbed. Keep covered and
unprocessed, organic,
remove from the heat for 5 minutes, or until tails antioxidant-rich fruit and
have sprouted and all the water has been veggies, seeds, nuts, herbs
absorbed. Spread out onto a tray and fluff with a and spices is a great way to
fork. Season with salt and set aside to cool. keep inflammation at bay.
I prefer to eat meals
To prepare the dressing, place the containing 50 per cent
2 buttermilk, lime juice, oil, garlic and paprika veggies (non-tubers), 30 per
in a glass jar and seal with a lid. Shake vigorously cent protein and 20 per cent
to combine. Season with salt and pepper. complex carbohydrates, such
as sweet potato.
Blanch the beans for 10 seconds in boiling Grains, nuts and legumes
3 water. Drain and refresh in a bowl of iced can be difficult to digest, but
water. Drain. Slice diagonally into three pieces. by fermenting and soaking
Slice the beetroot with a mandoline, then cut into them, you help reduce and
eliminate gut-compromising
strips. Use a large spoon to scoop the avocado
anti-nutrients and break down
out of its skin. Thickly slice crossways. the hard-to-digest proteins.
Place the ingredients in a bowl. Pour over Some people can tolerate
4 the dressing and toss before serving.
fermented dairy (kefir, sour
cream, yoghurt, and cultured
cheeses) but not unfermented
dairy, as fermentation reduces
the protein casein and can
remove lactose completely.
Health & Fitness 89
 WORKOUT
PHOTOGRAPHY: iStock

90 Health & Fitness // healthandfitnessonline.co.uk

HANDBOOK
] 16 PAGES OF EXPERT ADVICE AND INSTRUCTION

INSIDE
92 Target zone
Strengthen your legs.
94 Back to balance
Boost your flexibility
and tone up with
the Vertue Method.
100 Fit knowledge
Go back to basics and
focus on correct form.
102 Move of
the month
Power climbing.
103 Kit test
Hiking daypacks.
104 Run knowledge
Treat common running
injuries right to prevent
long-term damage.
106 Run expert
Discover how to avoid,
or deal with, stitches.
107 Success story
I turned to exercise
to help me through
breast cancer.

Health & Fitness 91

 TARGET
This month, expert trainer Jean-Claude Vacassin,
owner of W10 Performance Gyms, takes you through
some top leg-strengthening moves

ZONE
LEGS

CHEST
Maintain posture
by keeping your chest
up and shoulders
squeezed down
and back throughout
the movement.

B
CUT OUT AND KEEP

1. SLED DRAG
BENEFITS: Sled drags provide a great quad pump and can
do wonders for conditioning and building the muscles in your
legs and backside, especially in those with back pain. Theyre
fun too and add a bit of variety to your workouts.
Load a sled with the desired weight, attach a rope/straps to
hold onto, then take the strain as shown (A).
Move backwards for a given distance, leaning back and
extending through your legs, taking short steps to move as
quickly as possible (B).

92 Health & Fitness // healthandfitnessonline.co.uk

 TRAINING ZONE

A B C 2. 11/2 GOBLET SQUAT

Benefits: Youre putting your legs under more
tension than a normal goblet squat would, so
youll get better results.
Stand tall with your feet about shoulder-width
apart and toes pointed out. Grab the handle
of the kettlebell with both hands in an overhand
grip and hold it in front of your chest (A).
Lower into a squat position until the creases of
your hips drop below your knees and your thighs
are parallel to the floor (B).
Squeeze your bottom and thighs as you lift
yourself a quarter of the way back up (C).
Lower yourself back down to the full squat
position, then explosively drive your hips and
knees back up to standing.
Keep the kettlebell stable and in front of your
chest throughout the movement. Repeat.

A B 3. REAR-FOOT ELEVATED
SPLIT SQUAT
BENEFITS: A single-leg strength exercise, this
targets the glutes, hamstrings and quads. The
exercise will improve balance and stability on
both sides of your body.
Hold a dumbbell in each hand at your sides
and stand in a split stance and with your right
B foot directly behind you on a bench or box
as shown (A).
Stay on the toes of your right foot and lower
your hips to the floor, bending your left knee
without allowing your right knee to touch the
ground, and keeping your chest up (B).
Dont let your left knee slide past your toes.
Return to the starting position by pushing off
your left leg and repeat for the required number
PHOTOGRAPHY: Will Ireland MODEL: Jess @ W Model Management TRAINER: Daisy Ellen HAIR & MAKE-UP: Louise Heywood

of reps before switching sides.

CLOTHING: Reebok Hero Rebel Sports Bra, 24.95; Combat Leggings, 39.95 (reebok.co.uk).Trainers, models own

A
A B 4. DB STEP-UP
Benefits: Step-ups are great at improving
stability and strength in the legs. Youll
strengthen each leg individually and boost
your balance.
Stand tall with a dumbbell in each hand (palms
facing the side of your legs).
Place your left foot on the elevated platform
(A). Use your left heel mainly to lift the rest of
your body up, then drive your right knee up
till your thighs parallel to the floor (B).
Step down with your right leg by flexing the
hip and knee of your left leg as you inhale.
Return to the original standing position.
Repeat several times, then swap leading legs.

Personal trainer Jean-Claude Vacassin owns

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

Health & Fitness 93

 WORKOUT

BACK TO
BALANCE Want to be ber toned and able to touch your toes? Look no
further. The Vertue Method will rebalance your body

S
upple and strong
it seems like an
impossible ambition.
Many of us have tried
to keep our bodies
in balance. Warming
up, stretching, foam rolling doing
whatever is necessary to offset the
tightness caused by tough training. But
in the end, it seems there just isnt time
to be flexible, fit and strong. Or is there?
Enter The Vertue Method, brainchild
of personal trainer and yoga teacher
to stars such as David Beckham,
Shona Vertue.
Vertue knows were time poor and
that we like to concentrate on the
activities were good at. But she claims
we can have it all. The Vertue Method
is the culmination of my experience as
an elite gymnast, yoga teacher and
personal trainer, she explains. I've
found that a truly healthy body is strong,
fit, flexible and nourished and this was
the basis for the Vertue Method.
The Vertue Method focuses on three
pillars: Lift (with four weighted workouts
a week), Lengthen (with nightly mobility
and flexibility training) and Nourish (with
healthy food). Vertue has spent years
using this formula on her clients. Ive
noticed people tend to focus on the
things they're already good at, while
neglecting the things that their body
really needs. Some people can run
marathons but can barely touch their
toes; others can do the splits but can't
do 10 perfect push-ups, adds Vertue.
This leads to an imbalance in the
body that eventually creates injury or
dysfunction. This plan offers a holistic
approach that will last a lifetime. Ready
to have a go at some of her top moves?

94 Health & Fitness // healthandfitnessonline.co.uk

 WORKOUT

For more
information about
The Vertue Method, buy
The Vertue Method:
A stronger, fitter, healthier
you in 28 days
(Yellow Kite, 18.99)

Health & Fitness 95

 WORKOUT

FLEXIBILITY Take time out each evening to do this

yoga-inspired sequence. Stay in each

SEQUENCE
pose for 10 breaths. The moves will
release tightness in the pelvic region,
legs and lower back to help you move
freely through the workout.

1. RAG DOLL
Stand with your feet hip-width apart. Drop your
body forwards, letting your chest rest on your 1
thighs. Take hold of either elbow and relax the
back of your neck.

2. KNEELING LUNGE
Come into a lunge position with your back knee on
the floor. Sink your hips forward. Place your hands 2
on your front knee or on the floor either
side to balance you.

3. HALF SPLITS POSE

From the Kneeling Lunge position, shift your hips
back so the front leg straightens and the back leg
bends. Move your hands back slightly to support
you and round your spine so your body drops
forward. Relax the back of your neck. 3

4. LIZARD WITH BACKFOOT GRAB

Move forward, back into the lunge; however, this
time both your hands will be on the inside of your
front leg (4A). Bend your back leg and, if you can,
grab your ankle with your opposite hand (so youre
twisting your upper body, 4B). Start to pull your heel
in towards your buttocks. If you cant reach your
back leg, use a towel or yoga strap, hooking it
around your back foot for more leverage. For a 4A
more advanced variation, bring your front elbow
to the floor.

5. PIGEON
Come back into a lunge position. Lift your front
ankle and place the knee down to the floor. Move
your front knee out to the side slightly so its
pointing to the top corner of your mat. Try to keep
your hips square as you let your body come down 4B
to the floor, resting your forehead on your forearms
or all the way down to the floor. If you feel as though
your hips are falling to one side, place a block or
folded cushion under your hips to keep them lifted
and centred.

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WORKOUT

Health & Fitness 97

 WORKOUT
THE WORKOUT
GOBLET BOX SQUAT
REPS: 12-15
REST: 10 SECONDS
Begin with a wide stance, slightly wider than your
shoulders. Slightly turn out your toes (to roughly 30, A).
Take a deep breath, bend at your knees and begin to
drop your hips back towards a chair, moving into a squat
position. Keep your chest proud as you lower into the
squat without flaring at the ribs. Sit down onto the chair (B)
while keeping a long spine (youll want to round your back,
but its important you keep a healthy arch in your lower
back at the bottom of the squat). Keep your chest lifted
and rise up out of the squat with a tall spine, squeezing
your glutes at the top of the movement.
A B
CHAIR-SUPPORTED, SINGLE-ARM ROW
REPS: 10-12
REST: 30 SECONDS
Place the kettlebell on your chair. Place your left leg on the
edge of the seat of the chair, bend forward from your hips
until your upper body is parallel to the floor, and place your
left hand at the other side of the seat for support. Using
your right hand, pick up the kettlebell and hold it while
keeping your lower back straight and belly button in
towards your spine. This is the starting position (A). Exhale
and pull the kettlebell straight up to the side of your chest,
keeping your upper arm close to the side of your body (no
movement through the torso, B). Inhale and return to the
starting position.
A B
98 Health & Fitness // healthandfitnessonline.co.uk
ELEVATED-HANDS, CLOSE-GRIP PUSH-UP
REPS: 10-12
REST: 10 SECONDS
Place your hands on the seat of the chair so you're in
a push-up position. Make sure your wrists are stacked
just under your shoulders. Spread your thumbs wide,
then bring them together to touch this will be the distance
of your close grip. Walk your feet back so your hips can
extend, allowing for correct spinal and pelvic alignment. You
should be in one long line from head to feet (A). Take a deep
breath in, bend at the elbows and begin to lower your chest
towards the chair. Keep your elbows close to your body as
you lower towards the chair. Go as deep as possible into the
push-up while keeping your spine and pelvis straight (B).
Press back up to the starting position without letting your
shoulders rise up to your ears.
A B
STRAIGHT-ARM REVERSE KETTLEBELL LUNGE
REPS: 12-15
REST: 10 SECONDS
Stand with the kettlebell in your right hand and your left hand
on your hip (A). Take a giant step back with your right leg, into
a long lunge until your left leg comes into a 90 angle (B).
Press through your heel and return to a standing position.
Repeat as directed, then switch sides.
WORDS: Sarah Ivory PHOTOGRAPHY: iStock ILLUSTRATIONS: Jason Pickersgill
CUT OUT AND KEEP
A B
 WORKOUT

KETTLEBELL SINGLE-LEG
GLUTE BRIDGE
REPS: 12-15
REST: 10 SECONDS
Come onto your back with your
knees bent and feet together. Raise
your left leg off the floor, bending
your knee in towards your chest.
Place the kettlebell over your right
hip (A). Push your right heel into
the floor, then drive your hips up
towards the ceiling (B). Return to
the starting position. Repeat, then
switch sides.

SIDE-LYING HIP RAISE

REPS: 15
REST: 30 SECONDS
Roll over onto your right side, placing your right elbow under your A
right shoulder. Make sure your forearm and wrist are in line with
your elbow and put your palm down if you wish. Bend your right
B
leg at a 45 angle. Ensure your hip and ankle are in alignment.
Straighten your left leg and lift your left ankle off the floor (A). This
is your starting position. Push into your right knee (with some
support from the elbow), lifting your hips off the floor (B). Lower
back down to the starting position. Repeat, then switch sides.

Health & Fitness 99

 FITNESS KNOWLEDGE

ALL ABOUT
THE
BASICS
Want results? Youre gambling
with your shape-up plans if you
dont master the correct form in
even the most simple moves

A
re you sure you're doing your
gym exercises correctly?
Experts warn that, as the
popularity of keeping fit soars,
so does the number of people
performing moves with poor
technique. Go into a gym and both beginners
and experienced gymgoers will be doing
exercises incorrectly, says Fiona Crossley, owner
of F45 Kingston. Lifting weight that's too heavy
is often the problem.
A lack of coaching can also be to blame one
study published in the Orthopaedic Journal of
Sports Medicine reports that injury from power
lifting and calisthenics is far more likely when
people dont get coached on their form by a
qualified trainer. Further data in the Journal of
Strength and Conditioning Research reveals there
may be an increased risk of musculoskeletal and
metabolic injury among those doing high-intensity
and technical classes such as Crossfit.
Form and technique are key, says Matt
Crane, head coach at Be Elite Body Design
(beelitebodydesign.com). Performing an exercise
incorrectly risks doing it with the wrong movement
pattern, which could result in an injury. You may
also burn fewer calories during your workout.
Calorie burn wont be the same if you perform
a move with poor technique, warns Crane. The
exercise wont recruit as many of the muscles it
targets, which makes it less effective.
The answer is to learn the basic movement
patterns before doing them faster, with weight or
in a different format. If an exercise is continually
done with poor form, the stronger you get, the
greater the potential there is for an overload
injury, so focus on mobility training, says Alex
Drummond, clinical director at Drummond Clinic
(drummondclinic.co.uk). Its time to head back
to gym school! Heres how to nail the basics.

Fitnes // healthandf
100 Health & Fitness healthand
healthandfitnessonline.co.uk
fitnessonline.co.uk
fitnessonline.co.uk

It works the butt, hamstrings and thighs,
and you do it when you pick something
up off the floor.
MISTAKES YOURE MAKING:
1. The deadlift can be a danger zone for
lower-back pain. To prevent your back from
rounding, keep your chest up, engage your
abdominals and lift the bar by extending
your legs and sliding the bar up your
shin region.
2. Dont yank the bar off the ground. This
can loosen your back muscles and risk
injury. Keep your elbows locked and arms
straight, then push through the ground
to lift the bar.
Whether youre doing a shoulder press or
putting luggage in an overhead container,
this move is used a lot.
MISTAKES YOURE MAKING:
1. It may seem simple, but the overhead
press is incredibly technical. Position is key.
You should aim to press to the front of your
shoulders never behind your neck, as
thats a recipe for disaster.
2. Back pain can be common. Avoid it by
not overarching your spine. If you overarch,
check your hip and shoulder mobility, and
ensure your core muscles are engaged
when pressing.
SQUAT
You do it when you box jump, clean and
press or sit down the squat is the king
of lower-body exercises.
MISTAKES YOURE MAKING:
1. Keep your chest up and back straight to
avoid a lower-back injury. If you have stiff
ankles, put blocks under your heels.
2. Squats can wreak havoc on knees when
done incorrectly. Don't let your knees
collapse inwards. To avoid it, try squatting
with a resistance band around your knees
to activate your hip abductors.
DO IT PROPERLY:
1. Stand with feet parallel and shoulder-
width apart, a dumbbell in each hand
(or hands on hips), abs engaged and
eyes looking straight ahead (A).
2. Squat down by bending your knees,
keeping your chest up and controlling the
descent to prevent your back rounding (B).
3. When your upper legs are parallel to the
ground, extend your legs and, with a raised
chest, return to the start position. n
FITNESS KNOWLEDGE
DEADLIFT
DO IT PROPERLY:
1. Stand in front of a barbell with your feet
shoulder-width apart. Look ahead, squat
down and grab the bar with a wide,
overhand grip (a little beyond shoulder
distance apart).
2. Engage your abs and push through your
heels as you extend your legs and draw the
barbell up. Keep your back straight while
you do this.
3. When the bar reaches knee level,
straighten your torso completely and pause
(A). Reverse the sequence to lower
the bar (B). A B
OVERHEAD PRESS
DO IT PROPERLY:
1. Rest a barbell on your upper chest with
an underhand grip (palms facing up) and
hands slightly wider than shoulder-width
apart. Your elbows should be bent with
forearms straight up, shoulders back
and down and core tight (A).
2. Extend your arms to push the weight
overhead, from upper chest to arms length
(B). Dont lean back. Keep the bar in a
straight line as it travels up. To avoid hitting
your chin, move your head back slightly,
then return it once the bar has passed.
3. Lower the barbell to upper chest level
and repeat. A B
SMALL CHANGES MAKE
A BIG DIFFERENCE
Matt Crane of Be Elite Body
Design's top 3 workout tips
1. BREATHE EASY
Don't hold your breath! Breathe in
when lowering and out when lifting
and youll keep the move slow and
controlled and increase core
activation.
2. CHIN IN
Your head may be too far up if you
watch yourself in the mirror. By
tucking your chin in, youll maintain
A a neutral spine and reduce tension
through your neck.
3. SHOULDERS BACK
With most moves, you can ensure
good posture by drawing your
shoulders back and pushing your
chest out slightly, as if you're
pinching someones finger
B between your shoulder blades.
Health & Fitness 101
 MOVE OF THE MONTH

POWER CLIMBING
Work your lungs as well as maxing out your abs in this tough move

1. TORSO
Keep your upper body stable
throughout. The drive should
come from your core and
hips, not your shoulders.

2. CORE
Focus on bracing your core A
and keeping your body
balanced with a neutral back.

3. LEGS
An extra challenge is to go
really slowly and hold your
knee by your arm for two

WORDS: Jean-Claude Vacassin PHOTOGRAPHY: Will Ireland MODEL: Jess @ W Model Management HAIR & MAKE-UP: Louise Heywood
seconds before bringing
it back down.

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

TRX MOUNTAIN CLIMBER
TRX mountain climbers are among the few ab workouts that
provide a complete abdominal and cardio training at the
same time. While sit-ups, crunches, planks and other moves
strengthen and tone your muscles, mountain-climber
Put your feet in the TRX straps, then pull your right leg (A)
then your left leg (B) up towards your chest.
Alternate between legs, pulling your knees towards your
shoulders, then stretching them back out behind you.
AND KEEP

workouts burn fat as well.

OUTKEEP

Personal trainer Jean-Claude Vacassin owns

CUTAND

W10 Performance gyms in London. He advises

HOW TO DO IT athletes, sports brands and film companies,
CUT OUT

Start in a push-up position with your hands directly under as well as working in nutrition, functional medicine

your shoulders. and rehabilitation. Visit w10performancegym.com.

102 Health & Fitness // healthandfitnessonline.co.uk


BERGHAUS REMOTE 35
75; berghaus.com
This lightweight and roomy hydration-
compatible pack is perfect for weekend
treks. Complete with height-adjustable
chest straps and a hip belt, the packs
weight is balanced across your torso,
which reduces tension in your shoulders
when its full of kit. The front panels zip
opening cuts out a lot of scrabbling around
trying to find things at the bottom of
the pack and there are several pockets,
including an invaluable map-sized zipped
one on the front and a couple on the
waist straps which are handy for on-the-go
access. Theres also a walking pole holder.
Its only downfall is the pack sits a little tall
when full, which is a bit annoying.
CO MFORT
PRAC TICALITY
PATAGONIA PETROLIA
28 LITRE
65; patagonia.co.uk
This ultralight backpack looks deceptively
simple, but works really well, both for urban
and rural excursions. The separate zipped
side-access laptop pocket, for example, is
raised off the ground to protect electronics
and doubles as an insulated hydration
reservoir pocket. Theres one large main
compartment and several pockets,
including a large, stretchy front one (useful
for extra layers as conditions change). Its
also envornmentally sound the body and
base are made with 100 per cent recycled
polyester with a DWR (durable water
repellent) finish.
CO MFORT
PRAC TICALITY
ON TEST
HIKING
DAYPACKS
H&F Intern Ellie Robinson
dons backpacks and heads
for the hills
CO M FO RT
P R AC TI C A L I TY
DEUTER AIRLITE 20 SL
70; cotswoldoor.com
Comfort wins with this little pack. It has
been designed especially for women, with
narrower shoulder straps, smaller buckles
and a shorter back length, and I was
surprised at what a difference this made
compared to a gender-neutral bag. The
straps, complete with their 3D AirMesh
lining, were like clouds cushioning my
shoulders and were even comfortable with
a heavy load, working well in conjunction
with the hip belt. Admittedly, I was
concerned about how the Aircomfort
Flexlite System looked style-wise, with a
steel frame arching the bag away from
your back, leaving you instead with a mesh
layer. However, I thanked it later when the
structure made sure my back was getting
a nice cool breeze and that nothing inside
my bag was poking into me. It has quite
a sleek-looking design, with one large
zip-section, a smaller one on top and just
a stretchy pouch at the front all you need
for a smallish 20L sized-pack and shorter
hikes. I loved its bonus waist-strap zip
pockets that held my phone, hair ties
and loose change. All-in-all, its a great
little pack.
COM FORT CO M FO RT
P R AC T I C A L I TY P R AC TI C A L I TY
KIT TEST
MOUNTAIN HARDWARE
RAINSHADOW 26L
90; snowandrock.com
Designed for wet weather, this pack
has a waterproof main compartment
and, post rain shower, you can pop your
wet jacket in the front stash pocket, where
theres mesh at the bottom for drainage.
Clever. The packs hydration-compatible,
and venting channels on the back help
keep you cool, too. The backpack isnt
gender-specific, though, so it felt pretty
big on me and I had to cynch the straps
in tightly to make it fit comfortably. In the
quest for a lightweight pack, the shoulder
straps arent overly padded and its a real
shame the top zip pocket, where I often
put my phone, isnt fully waterproof.
PHOBOS DLX WOMENS
28 LITRE
89.99; trespass.com
This good-sized bag has a mesh ventilation
system that allows a nice breeze to reach
your back. The shoulder straps although
designed for women were somewhat bulky
and uncomfortable, but the hip and chest
belt provided some support and relief from
this. The adjustable side buckles let you
tighten the bag when theres not a lot inside,
so its more compact. Theres room for a
hydration bag, a separate zipped section
at the bottom where you can stash a wet
jacket, and a very handy waterproof pocket
on the front thats perfect for mobile phones
and maps.
Health & Fitness 103
 +
RUNKNOWLEDGE
WHATS
THE
DAMAGE?
Data shows a single running injury could have life-long
consequences, slowing down your pace long after
its healed. Heres what you need to know
H 1
ow healthy is your
body? If youve
been injured in the
past, it may not be
in as good shape
as you think.
Researchers have
discovered that simply spraining an
ankle could change the way you move
forever, even after its healed. The
scientists from the University of North
Carolina in America report that a past
ankle sprain could linger for life, resulting
in prolonged discomfort, an increased risk
of re-injury and chronic disability.
Furthermore, if youve suffered a
sprained ankle, you may experience poorer
balance, slower running speed and even
a reduced number of daily steps. The
outlook is bleak but it neednt be that
way. While the best way to avoid painful
consequences is to prevent an injury from
happening in the first place, experts agree
that seeking a professional diagnosis and
rehabilitative treatment can ensure you
overcome the setback. In the case of a
sprain, for example, you might want to
consider doing some balance training to
strengthen the muscles and ligaments that
support the ankle. Its a good thing theres
a cure, as data shows that as many as 50
per cent of runners get injured every year.
Here are four injury bounce-back
strategies to get your body in balance again.
104 Health & Fitness // healthandfitnessonline.co.uk
THE PROBLEM
RUNNERS KNEE
(patella tendonitis)
THE PROGNOSIS
Knee damage makes up a whopping 40
per cent of running injuries. Overuse and
the impact of seven times your bodyweight
are to blame. Watch out for swelling this
is a red flag that theres cartilage damage.
THE FIX: Dont be tempted to pop a
painkiller. Ian McDermott, consultant
orthopaedic surgeon specialising in knee
and sport injuries, warns that it can be
potentially more damaging to take an
anti-inflammatory and carry on regardless.
Inflammation of the tendon (tendonitis) or
degeneration (tendinosis) normally settles
with rest but physiotherapy will help you
to recover quicker, he says. If symptoms
persist, you may need an ultrasound-
guided steroid injection or, in more severe
cases that wont settle, it might be
necessary to resort to surgery. Injury
prevention is easier, and the best way to
avoid getting any type of knee injury in
the first place is to gradually increase your
training mileage and intensity. It also helps
to invest in decent trainers. The gold
EXPERTS AGREE THAT SEEKING A PROFESSIONAL
DIAGNOSIS AND REHABILITATIVE TREATMENT CAN
ENSURE YOU OVERCOME THE SETBACK
standard is to have a video gait analysis
performed by a qualified physiotherapist
or biomechanist, as many people have
bad habits or postural deficiencies that will
respond well to appropriate retraining. Try
Saucony Stride Lab (stridelab.co.uk).
2
THE PROBLEM
SHIN SPLINTS
THE PROGNOSIS
Worn out shoes or training on
hard terrain could be to blame for this
common running injury. Be careful if youre
new to running, as beginners are known
to be specifically at risk.
THE FIX: Feel pain over the front of your
shin? Stop running now. While the pain
of shin splints can alleviate as you train,
experts agree that the number one way
to prevent shin splints from turning into
something more severe such as a stress
fracture (which can take months to heal
and require a cautious return to running)
is to treat the injury early. The pain will

sometimes return once the exercise has
stopped, explains James Newman,
consultant orthopaedic surgeon for the
Yorkshire Knee Clinic at Spire Methley Park
Hospital. The muscles at the front of the
shin are pulling at the external lining of
the bone and its this lining that becomes
inflamed. Identifying the underlying cause
of the injury is the only way to overcome
this one. Worn-out footwear, poor warm-up
and cool-down habits, a lack of flexibility
and even running often on hard surfaces
are all danger zones for shin splints. Shin
splints are less likely if you gradually build
WORDS: Sarah Ivory ADDITIONAL WORDS: Ellie Robinson PHOTOGRAPHY: iStock
up your fitness levels, adds Newman. And
if you get pain with minimal training, try
looking at your trainers.
3
THE PROBLEM
BACK PAIN
THE PROGNOSIS
Nearly half the population suffers
from back pain at some point, which
activities such as running can exacerbate.
Studies show that tight hip-flexor and
hamstring muscles can be the cause
of back pain among runners.
THE FIX: Lower-back problems? The
good news is that running might help rather
than hinder the issue. One French study
reports that nearly 50 per cent of runners
with a history of back pain found half-
marathon training improved symptoms,
while 27 per cent said the symptoms
worsened. Still in pain? Sports massage
may help, but experts suggest watching
for signs of a more severe issue: Running
causes recurrent impact which can cause
dehydration of the lumbar intervertebral
discs and adversely impact on the facet
joints, explains Rajiv Bajekal, consultant
orthopaedic surgeon at Highgate Private
Hospital. This can predispose you to
slipped discs. Watch where you tread
Bajekal points out that soft ground can
improve back pain. Its also worth using
different pairs of running shoes to train in
and rotating their use, and doing regular
core training to support the back muscles.
4
THE PROBLEM
PLANTAR
FASCIITIS
THE PROGNOSIS
Marked by pain along the plantar fascia,
the connective tissue that runs from the
heel to the ball of the feet, this condition
can last up to three months. The chance
of complete recovery is good, but you
need to quash whats causing the issue.
RUNKNOWLEDGE
REHAB HELPERS
Try one of these home tools
to soothe and strengthen
an injured zone
1. Matt Lovells new R5 Recovery
Amino blend is full of amino acids,
minerals and vitamins to help
rebuild tissue, support your gut
and get you feeling your best
(39.99; aminoman.com).
2. Ease your tired muscles, reduce
inflammation and improve your
blood circulation with the new
Waveblade advanced sports
massage tool
(143.99; amazon.co.uk).
3. Strengthen your knees, glutes
and hip flexors to prevent injury
with this Bodyism Exercise Band
(available in easy, medium and
hard, 12 each; bodyism.com).
4. Pukka Herbs new Active 35 Oil
is packed with healing turmeric.
Simply massage onto sore joints
and muscles for relief and support
(12.95; pukkaherbs.com).
1
4.
2
4
3
THE FIX: Plantar fasciitis is often caused
by a change in training, whether thats
increased mileage, faster pace, change of
terrain or footwear or even switching from
steady runs to interval sessions. Most
runners will return to their pre-injury level
of running without any issues, says Adam
Bellis, physiotherapist at Nuffield Health.
But they must gradually reintroduce the
thing that triggered the condition in the first
place. To avoid the condition, gradually
progress with your training and avoid any
sudden changes of footwear, technique or
terrain. Its also worth doing weekly calf-,
ankle- and foot-strengthening moves.
Health & Fitness 105
RUNNING Q&A
One-in-five
runners will get a
stitch in a single
running event.
Ouch!
RUNNING
EXPERT
H&F running coach Sam Murphy
answers your training questions
Q
I keep getting a side stitch
what can I can do?
A A stitch may not be a serious
affliction like a torn muscle
but boy, can it wreak havoc on your
running! Although any runner can
be affected, younger and less
experienced runners tend to suffer
more frequently. Unfortunately, no
single cause or solution has
yet been identified; but there are a
number of factors worth exploring.
Firstly, how strong are your core
muscles? A weak core puts more
stress on the diaphragm (the muscle
that facilitates breathing), which can
cause it to tighten or go into spasm.
Perform some basic core exercises
(planks, side bridges) two to four
times a week if you can.
Next, think about your posture. A
study in the Journal of Science and
Medicine found a stiff upper back
and kyphotic posture (where the
upper spine curves forward) were
both associated with more frequent
stitches, leading the researchers to
recommend postural exercises to
address these shortfalls. Rolling out
your upper back on a foam roller
before a run, and stretching out over
the roller longways afterwards will
106 Health & Fitness // healthandfitnessonline.co.uk
help mobilise your thoracic spine.
Also, consider what and when you
eat. Researchers suggest avoiding
running within two hours of a meal if
youre susceptible to stitches stick
to small amounts and avoid foods
high in fibre, sugar and fat. One
study found fruit juice was linked
to a higher risk of stitches.
Finally, make sure you warm
up thoroughly. Insufficient oxygen
delivery to the breathing muscles
can cause cramping, while a shallow
or irregular breathing pattern is more
likely to flip the switch than a strong,
regular rhythm. While I dont have
firm evidence to back this up, Id
also recommend some breathing
exercises outside of running time.
The more efficient your breathing
muscles, the less oxygen they have
to divert from the working muscles.
If the game plan fails and you do
get a stitch, slow your pace a little
and try to breathe through it. Some
runners find it helpful to switch their
breathing pattern to exhale as the
foot on the opposite side to the
stitch lands (for example, if your
stitch is on the right, you exhale as
your left foot hits the ground). My
preferred remedy is to gently knead
the sore area while I walk along.
NEW KIT
SAUCONY RIDE 10
120; saucony.com
More flexible and
responsive than its
predecessors, this neutral
shoe will feel light and fluid
when you run and look
great on your feet!
POLAR M430
199.50; polar.com
This running watch vibrates
when you hit your striding
goals. It also boasts a
wrist-based, optical heart
rate monitor and GPS
functions. Handy.
CRAFT BREAKAWAY
JACKET
55; craftsportswear.co.uk
A perfect jacket for
transitioning from summer
to autumn running. Its
lightweight, ventilated with
mesh panels and boasts
reflective detailing.
PHOTOGRAPHY: iStock. ADDITIONAL WORDS: Sarah Ivory
THE COAST TO COAST
SEPTEMBER 9-10
ONE
Head to the Scottish Highlands to
run, bike and kayak 105 miles
past Cawdor Castle, Loch Ness,
TO
Glen Nevis and Glen Coe to name a
few amazing places to the Coast
RUN
to Coast finish line. Choose from
a one-day or two-day attempt.
Ratrace.com/coasttocoast.
 READER SUCCESS

Exercise helped me
beat breast cancer
Helen Weller, 36, ran a half marathon just one month
after being given the all-clear from the disease

O
ne of the first questions I asked my oncologist
was if I could run a marathon mid treatment.
I wasnt allowed, but I did keep up with my
running and kickboxing every week. All the
people at the gym knew what was going
on and it helped me to have their support. Further down the line,
when the days got really tough and I wasnt able to go running or
do kickboxing, Id walk around the block in my pyjamas because
I just wanted to get out of the house and keep moving. Exercise
really helped me with the fatigue from my treatment. I knew a lot
of people who would just sit at home and not do anything, but
I think that keeping moving helped me not just with the fatigue
but other side effects, too. After my first chemo session, I
went for a 30-mile bike ride!
TOP TIP
Just keep moving. If
A LOVE FOR FITNESS youre cooking in the
Before I was diagnosed with breast cancer in July 2014, kitchen, have a little
I was looking at doing courses to become a PT. When I boogie. Theres bound
was diagnosed, I put that on the back burner to concentrate to be a song that
on getting better. Once Id recovered [her treatment ended will make you want
in November 2015], I decided I needed to do something to dance.
for myself, so I signed up for a course in October 2016 and
started it in January 2017. It was an eight-week intensive one and
I completed it, passed and, within less than a month, I got a job as
a personal trainer with fitness company KBPT (kbpersonaltraining.
co.uk) in East London. Now I couldnt be happier, and I think that it
was the best thing for me. It was terrifying changing my career from
an event manager, but its working out so far.

STEP BY STEP
In February 2015, I had surgery and in April 2015, I was told the
cancer had been completely removed from my body. One month
WORDS: Hally Houldsworth PHOTOGRAPHY: Danny Bird HAIR & MAKE-UP: Rosie Korr at Joy Goodman

later, I ran the Hackney half-marathon. I was doing a lot of training

holding my boobs because the surgeon advised me not to do any
running for three weeks but I went out anyway. They were only
short runs, but I needed to get out as I had sat down for long
enough. The Hackney Half was my goal and then, a couple of
months later, I did the Berlin marathon. Since then, Ive done three
marathons and, in May 2016, I ran an ultra-marathon, which started
in London and finished in Brighton. I ran 100K (two-and-a-half
marathons) in 16 hours and 20 minutes. Ive also just done a
24-hour relay race with my sister and some friends.
Next on the agenda is doing six marathons in six weeks,
starting in September one in Dunstable, one in Richmond,
one in Nottingham and one in the New Forest. Another is a
pyjama run so Ill be dressing up in my night wear, and the last
one will be the Race for Life marathon in Lee Valley, in October.
So throughout September, Ill be doing a marathon every weekend,
which Im doing for Cancer Research and Breast Cancer Care.

Helen is supporting Cancer Research UKs Race for Life in partnership with Tesco. Run,
walk or jog in one of over 300 nationwide events this summer 5k or marathon every
pound raised, from 10 to 100, will help beat cancer. Sign up now at raceforlife.org.

Health & Fitness 107


YOUR ESSENTIALS
Check out the latest exciting products from the world of health and fitness
AU SS I E- STY L E H20
The Big Bottle Co (#LiveBig) has brought
the colour and fun of its native Australia to
the UK this summer and its here to stay.
These gorgeous 2.2 litre bottles are made from
BPA- and BPS-free, eco-friendly plastic, are
100 per cent recyclable and even dishwasher
friendly! Available in a rainbow of colours to
suit all styles, these will make getting your
recommended daily water intake a breeze and
are sure to turn heads anywhere you go. Take
the One Day, One Bottle challenge and Live
Big for a healthier life every day. Hydration has
never been this much fun and is now just
a click away.
12.95; thebigbottleco.co.uk.
BE AU T Y M U ST- HAVE S
The Sebamed Health and Fitness Bundle is the
perfect introduction to the Sebamed Classic
range. It includes the iconic Cleansing Bar, with
beeswax; a soothing Hand & Nail Balm,
containing calming provitamin B5; the
chamomile-infused nourishing Moisturizing
Body Lotion; an aluminium-free Fresh
Deodorant and vitamin E-rich Lip Defense
Balm with SPF 30. As with all Sebamed
products, these have been specifically
formulated around the same pH value as
healthy skin pH 5.5 which protects the
skins natural acid mantle and helps prevent
sensitive, dry and stressed skin. Save 25%
15.55 for a limited time; sebamed.co.uk.
REAL-FOOD PROTEIN
Protein powders can seem scary. Packaged
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STY L I SH AC TI VEWEAR
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3.40; goodgrainbakery.com.
loving my body

WERE TALKING TO...

Ali Bastian
The actress and former H&F cover star, 35,
talks about finding balance in her life
1. WHATS NEW
WITH YOU SINCE
WE LAST MET?
Im still practising yoga at
home and in classes, as its
always helped keep me
grounded through all the

WORDS: Joanna Ebsworth PHOTOGRAPHY: iStock

highs and lows of acting,
but in the last few years
Ive become a qualified
instructor by doing two,
200-hour courses in
Vinyasa and Hatha yoga.
It takes you on a personal
journey, and the philosophy
side is fascinating too. I may
well do an advanced 500-hour
course next and start teaching my
own classes, rather than just covering 4. ARE YOU STILL DANCING
for my mum, whos also an instructor. AFTER YOUR STRICTLY
EXPERIENCE?
2. WHATS YOUR FOOD Absolutely! Ive just come back from a holiday at the
PHILOSOPHY? BodyHoliday Resort in St Lucia where my good friend Robin
Windsor [the former Strictly Pro dancer who she met while
Food trends change so much, but the one thing doing the West End show Burn the Floor] was teaching
that has stood the test of time with me is the ballroom and Latin classes. I sent him a cheeky message
Nutribullet blending is still exciting to me. Ill asking if he needed an assistant, and ended up teaching
include hipster kale, lots of berries, add some with him. We even put on a salsa show dance on the last
of Elle McPhersons Nourishing Protein (48 for night! Its such a gift to have dancing in my life.
500g; welleco.co.uk) and have it for breakfast,
which is good as Ive never been a breakfast
person. I dont believe in cutting
food groups out and I cant forgo
chocolate! But Ive swapped milk
for dark and really enjoy it now.

3. DO YOU PAMPER
YOURSELF?
I think I picked up a lack of pampering
habits from my mum I will never be one of
those women who religiously cleanse, tone
and moisturise, and I do still fall asleep with
my make-up on sometimes. But after years
of trying everything, Ive finally found the
fuss-free, low-maintenance products that
work for me. I love the simplicity and
effectiveness of Scottish Organic Seaweed
brand, Ishga (ishga.co.uk). I find faffing
around with hundreds of different products
makes very little difference to my skin.
5. HOW DO YOU STAY
HEALTHY FOR YOUR JOB?
Its all about being prepared for whatever roles
coming up next. Earlier this year, I had to learn
martial arts for a movie role, and right now Im
doing lots of dance classes and resistance
training in the gym to build up my stamina for a
run in the musical The Producers this summer.
My life feels like one giant crash course at times,
but I balance it all out with very gentle restorative
yoga where I focus on my breathing and relax.
Ali Bastian is a judge at Cats Protections National Cat Awards 2017, on August 3
atThe Savoy Hotel. For more information, visit: cats.org.uk/national-cat-awards.