Women S Fitness 2013-04

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features
07S 'Losingis what fueIs
youtogoon
RuQby star AIiceRichardson
onwinninQat Iife
0S0 Howtocheat-proof
your IoveIife
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our expert reIationshiptips
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SprinQfashionQets a punchy
coIour in|ection
88
ON THl S MONTH S COVER:
/pril 2C3
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OLeggings, 45, and
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.DDS S GDDWODQSR
4 womnsntnss.co.uk [ /pril 2C3
heaIth
097 lt's your caII Panishyour ars
anonnallybookinthoshalth
chcks you'vbnavoioing
100 ThefacebookVhat th
aturs o your accantll
youabout your innr halth
102 3ways tosaveyour hair
Rvitalisyour crowningglory
withthsxprt tips ano
strano-savingprooucts
beauty
106 3of thebest treatments Our
toppampr picks this month
10S 7ways torefreshyour Iook
Gt uptospowithspring's
must-trybautytrnos
nutrition
112 Thesmart waytodocarbs Los
wight whilatingbrao, ric
anopasta? Ys, youcan!
11S TheuItimatefoodhght Our
avourithalthooos gohao
tohao. Vhichingroints will
comout ontop?
11S HeaIthybites Topooobuys
119 Foodfocus Spinachtaks
its turninthspotlight
121 lt's aII goodSuringrom
intolrancs or goingpalo?
Tryour tastymnurrom
oairy, what or sugar
contnts
essentiaIs
009 /pril oiaryoats OHot list
OFast ntnss ORunning
nws OHalthwrapOLov
liOGrnscnOFit ooo
OTravl oiaryOCways to
havabttr prioo
exercise
030 CIass ontriaI /spoyall-ovr
workout withCor-Tx
032 Get thebodyyou'veaIways
wantedSculpt your physiu
with/mrica's hottst workout
03S HeavydutyPilonthwight
plats toboost your booy
0403ways toscuIpt your arms
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041 What it takes tobea reaI PT
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gt astronganosupplspin
046 Fitness scene/ll thgooois
younoor agrat marathon
047 ThehnaI hurdIeThlast lg
o your marathontrainingplan
04S Long, IeanandseriousIytoned
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smart for serious IonQevity
064 Stayyoungwithyoga Ward
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06S Eat your waytoradiant skin!
ChowdowntoQet QIowinQ
Evry issu is packcwithacvic romour xprt
AMANDA
HAMlLTON
is a TVprsntr,
nutritionist ano
xprt inhalth
anowllbing.
AMANDASHARES
HAlR-LOVlNG
FOODSONP102
MATTROBERTS
is a laoingprsonal
trainr withour
halthclubs
anoa clbrity
clint list.
MATTCOMBATS
YOURWORKOUT
WORRlESONP52
SARAHlVORY
is a |ournalist,
rgistroxrcis
prossional ano
comptitiv runnr.
SARAHSHARES
THELATEST
RUNNlNG
ADVlCEONP15
LOWRl TURNER
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hypnothrapist
whoruns hr
ownclinic.
FlNDLOWRl'S
ANTl-AGElNG
FOODSONP68
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/pril 2C3
32
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64
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/pril 2C3 [ womnsntnss.co.uk 5
lt gos without sayingw wr
unhappy withth rsults, but th
nxt oay my rinopickoupa copy o WF.
V wr soinspiro, w immoiatly starto
xrcisinganomakingbttr ooochoics.
lt hasn't bnlong, but soar w havn't
lost any momntumanow'r singrsults.
V can't wait or th nxt issu!
Jacqui, via omail
askour readers
NewIiferesoIution
Last yar, a rinoanol movorom/ustralia
toth UK. Vhnw arrivoth partying,
orinkinganobing atingoion't slowoown
as w'oanticipato. lnact, it got wors! So,
monthatr month, w put o stppingon
th scals anoassssingth oamag as
w knwit wasn't goingtob prtty.
Onth irst oay o th nwyar w crawlo
intoth bathroomanohoppoonth scals.
Somethingonyour mind7 Thenshare
it withus.Wewant tohear fromyou!
Whats your favouritefat-
burningworkout or diet tip7
'l |ust mak sur that l ooat
last tworally gooosssions
o high-intnsity intrval training
vry singl wk.'
Kirston, Lonoon
'l usoto|ust oocaroio
training, but sinc l'v starting
ooingsom wight training, my
booy is lookingrally lan!'
Lucy, via omail
'l incluo protininvry
mal or snack l at - l inoit
kps m ull anostops m
romatinganythingthat
might b baoor m.'
Victoria, Caroiff
Next issueweask.
Howdoyoukeepyour
sugar cravings incheck7
ix a smudgcd paint job There's noIhing worse
or more IikeIy Ihan a smudge on your freshIy
ainIed mani. This Ii fromIhe exerIs aI MW
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Lifehacks
Sendyour Ietters, toptips, workout
tricks andtrends toWomen's Fitness
'Haveyour say', 3DCIeveIandStreet,
LondonW1T4JDor emaiI
teamwomensfitness.co.uk
contact us...
NlCOLA
SHUBROOK
is a naturopathic
nutritionist with
hr ownpractic.
NlCOLAREVEALS
THEMANYHEALTH
BENEFlTSOF
SPlNACHONP119
LOUlSEPYNE
is WF's aturs
oitor anoa
rgistro
nutritionist.
LOUlSEREVEALS
WHATYOURFACE
SAYSABOUTYOUR
HEALTHONP100
DRPlXlEMCKENNA
prsnts Channl
4's Fmbarrassing
Booios anosupports
Cancr RsarchUK.
DRMCKENNA
HELPSYOUFACE
YOURHEALTH
FEARSONP97
MOLLlE
MlLLlNGTON
is a Lonoon-baso
prsonal trainr ano
spininstructor.
MOLLlEHELPSYOU
PlCKTHEBEST
EXERClSEFOR
YOURAGEONP63
L
te
pan. lntrooucingthis month's halthanoitnss gurus.
STAR
LETTER
conta
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072 10beautybIunders
that add10years
Perfect your reQime
tostay youthfuI
073 What reaIIyworks7
TeamWFtests
miracIecreams
68
5candinavian Design is the cornerstone in all Helly Hansen gear. The optimal
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00NFDENT WHEN T MATTER5
HELLY HAN5EN 0ATWALK
Ypsilon Bridge
Drammen, Norway
V otnlook tothos whoar olor ano
wisr or support anoaovic, sowhy ar
w all soanti aging? Thr's a lot tolook
orwarotoanogttingthr is hal th un- i youknow
howtolov anolook atr your booy vry stpo th way.
Turntopag 57 or xprt aovic onaginggracully.
/s rgular raors know, w'r bigans o womnbing
stronganosxy. V knowwights won't turnus into/rni,
but thy will upour at burn, kpour bons strongano
boost our halth. Finoout mor rasons tolit havy on
pag 38. Plus, w rval on o Hollywooo's bst-kpt
scrts - th Strong, Sxy, Svlt workout - onpag 32.
V hav what, sugar anooairy-r rcips onpag 2;
th nwwight-loss scrt w'r oyingtoshar (pag 2);
anorshashiontogiv your workouts a lit (pag 88).
REDlSCOVEREDOURPOWER
This monthw'v pickoupanolo
avourit: Powr Plat! Spoy sssions
at LonoonstuoioGoooVibs ar gtting
us honoanotonointim or summr.
Fromtheeditor
POREVEROUNG!
This monthweheIpyou
embracetheaQeinQ
process. TurntopaQe57
for our time-defyinQpIan
Havea great month!
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attmpt any o th xrciss whil unor th inlunc o alcohol or orugs. Discontinu any xrcis that causs youpainor svr oiscomort ano
consult a moical xprt. Nithr th author o th inormationnor th prooucr nor oistributors o suchinormationmak any warranty o any
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Joanna Knight
Photography:
SimonTaylor
StyIing:
GwnPurns
Make-up:
/lisha Paily
ModeI: Katya,
Proil Mool
Managmnt
CIothing: Pra, 24,
amricanapparl.
nt; shorts, 45,
swatybtty.com
This month's covr
EDlTORlAL
Editor JOANNAKNlGHT
|oanna.knightwomnsitnss.co.uk
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Features Editor LOUlSEPYNE
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BASlS, STARTlNGWlTHlSSUE
TitIe First name Surname
Address
Postcode
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l youoon't want tomiss anissu
'MiIkthistIc
suppIcmcnts
arcgivingmy
bodyabrcak'
JOANNA
Foitor
'ConsciousIood's
DigcstivcMixis
myncwgoto
hcaIthboostcr'
ELLlE
3ub-ooitorstaff writor
''mIoving
runningagain
aftcragait
anaIysis'
PENNY
Chiof sub-ooitor
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lNDULGEDWlTHOUTTHEGUlLT
TamWFhaooout toPrzzoto
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Dl ARY DATES
11What'shot thismonth JJ 18Fast fitnesstips JJ 1RunfasterforIonger
16TheIatest heaIthnews JJ 18EasywaystoIoveIife JJ 20LiveaIittIegreener
22Eat smarter JJ 24ActiveadventuresaroundtheworId JJ 2Haveabetterperiod
LL/L
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Get uptospeeJwiththeIutest truiningtrichs
LL/L BE ACTlVE :
Trainsmarter, not IonQer toboost your
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inbetweensets, threetimes a week, had
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thanthosewhopedaIIedat a Iess strenuous
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74%of peopIehave
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Myth
MYTH
PRE- RUN STRETCHES
ARE ESSENTl AL
FACT
Chances are youweretauQht theimportanceof
warm-upstretches back inschooI, andyou'vebeendoinQthemever
since. Science, however, has movedon. Experts nowcIaimit's not
a Qoodidea toperformstatic stretches beforea runbecauseyour
muscIes needtobe'warmedup' withincreasedbIoodfIow. 'Do
somewaIkinQanddynamic stretches - exercises that takemuscIes
and|oints throuQha ranQeof movements - beforea run,' says
Heart UKambassador Lucy Wyndham-Read. 'This wiII Ioosen
your muscIes and|oints andincreaseyour coretemperature. The
perfect timetoperformstatic stretches is at theendof your run.'
RUNNlNG
NEWS
ShutteryourPBwith
performunce-boosting
tipsfromSuruhIvory
LL/L PASTER LlVlNG :
Diary date
MARATHONDEPARlS
Missedout ona LondonMarathonentry7
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OohIa Ia! Book
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iniconic scenery
O
A
SLlPPERYSLOPE
O
lmgoingskiingfor
aweek. WiII l Iose
myrunningfitness7
A
Rather thanQet excited
about QoinQaway, we
runners oftenfear our speed
andendurancewiII vanish
themoment westepoff the
pIane- it won't! Studies
showit's possibIetotake
anentireweekoff without
IosinQanyQround, andeven
threeweeks won't QreatIy
reduceyour abiIity. !nfact,
afewdays of cross traininQ
mayevenimproveyour
performancebyQivinQyour
runninQmuscIes abreak.
DlDYOUKNOW7
Vight trainingcoulomakyou
abttr runnr. /Norwgian
stuoyounorsistancwork
thrtimsawkor ight
wkssigniicantlyimprovo
icincyanonourancin
long-oistancrunnrs
OUTWlTHTHEOLD
Ditchyour worn-out trainers toavoidin|ury.
Experts fromtheLondonOrthopaedic CIinic
(Iondonorthopaedic.com) recommend
youscraprunninQshoes after you've
cIockedupbetween3DDand5DDmiIes.
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HEALTHWRAP
BreuhingnewsunJtopbuysfromtheworIJof weIIbeing
LL/L: LlVE WELL
O smaII butternut
squash, peeIed,
deseededandcut
intosmaII wedges
O 2tbspJapanese
sweet ricewine
O 1tbspoIiveoiI
O 1tbsp
vegetabIeoiI
O 2skinIess duck
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intothinstrips
O 1 bunchof
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O 50gwaInuts,
roasted
O 4tspwaInut oiI
FORTHE
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O S5gDemerara
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O S0mI red
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O SSouthAfrican
pIums, haIved
andpitted
DUCK, BUTTERNUTSOUASHANDCARAMELlSEDPLUMSALADSrvs 4
HEALTHY Bl TE
Preheat ovento22DC/428F/Gas Mark 7. Combinethe

butternut squashwedQes withthesweet ricewineandoIive
oiI inanoventray, toss androast for 2Dminutes, turninQonce.
2
MeanwhiIe, pIacethesuQar ina saucepanover a hiQhheat
andcook for 1-2minutes untiI IiQht carameI starts toform.
AddtheredwinevineQar (becarefuI as it wiII sizzIeup) and
cook QentIy todissoIvethecarameI. AddthepIums andcook
for around1-2minutes untiI thepIums soften.
o
Heat theveQetabIeoiI ina wok andstir-fry theduck for
around2-3minutes.
-
ArranQethewatercress, butternut squashandduck
onpIates, spoonover thecarameIisedpIums, add
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oiIs ina smaII bowI of water and
dabonyour tempIes and
foreheadwithcotton
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aches.

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Hot tipsunJtrichstoboost your
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COUSCOUS ANDPETASALADSrvs 4
MEALS l N Ml NUTES
Makethecouscous foIIowinQ
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usinQtheveQetabIestock
insteadof water. MeanwhiIe,
choptheonion, pepper and
cucumber intobite-sized
cubes, thenaddtothecooked
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pestothencrumbIeinthefeta
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LL/L: PUEL UP
This briIIiant Iunchbox saIadhas pIenty of
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Myth
ustc
WELL-KEPTVEGGlES
O
HOWCANl EXTENDTHE
SHELPLlPEOPMYPRUlT
ANDVEGETABLES7
A
Stor root vgtabls
unwashointh riog, apart
rompotatos, whichcanb kpt
ina cool, oark spot. Kptomatos
out onyour kitchnworktopto
hlpthmrtainthir lavour, ano
rmov any baobits romlay
grns bor storinginth riog.
MYTH THE Ll GHTER
CHOl CES ON FAST
FOOD MENUS ARE
A HEALTHY OPTl ON
FACT lt sounos convnint, but it's not
ncssarily tru, as ths options may still b high
incaloris, sugar anosalt. /salao, or xampl,
sounos innocnt, but bcoms prtty caloriic
i it contains riochicknor a Casar orssing.
Vatchout or xtra sugar or swtnrs, too
- thy'r otnaoootolow-at options.
O
A
bgmesorer
Thsupr hrbthymhas antispticanoanti-ungal
bnits, sotrygarglingsominwarmwatr or sip
somthymtanxt timyouhavasorthroat or
acough. Lookout or skincarprooucts containing
this hrbtoo, as it has grat acn-ightingproprtis
COUSCOUS ANDPETASALADSrvs 4
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UsethesesimpIestrutegies
totuhetheeJgeoff
thut timeof themonth
HAVEA
BETTER
PERlOD
0
WA5 1D
5
MakeamiIkydrink/warm, milk-baso
orinkis comorting, anostuois showits
calciumcontnt couloalsohlptosooth
irritability, achs anobloating. l youoon't
at oairy, topupyour calciumintakwith
kalanospinach, or popasupplmnt.
1
Don't overdoit Thr's nothingwors
thantryingto|uggl catch-ups with
rinos anoa pil o work whnyour
stomach's achinglik nobooy's businss. Try
tokpth wk youknow/unt Flowill b in
townrlativly uit - oon't book intoomany
work or social commitmnts, |ust schoul in
tim towatchyour avourit ilms or TVshows.
2
Look after your pores Your skincangt
a ral hammringas your hormons oip,
sothink ahaoanogiv it som TLCth
wk bor. Clans thoroughly, always tak
o your mak-upat night (or gowithout i you
can), anotrat any burgoningspots witha
oabo ta tr oil tocalmoownronss.
3
PIana treat Noa hair cut? Fancy
a chky manicur? Sav it upto
trat yoursl whnyounoit most.
/rlaxingscalpmassag anogoooblow-ory
ar guarantotogiv youa boost whn
you'r linga littl blah. Just oon't b
tmptotogoor a complt imag ovrhaul
- this is not th tim or a orastic chang!
4
CIear out therubbishTry toavoio
sugar, salt, co anoalcohol. lt's tough
whncravings strik, but ths nastis
will only aggravat any unplasant symptoms.
Co is th bigon hr - a stuoy by Orgon
Stat Univrsity ounothat orinkingtwoor
mor cups o co a oay canrais your risk
o suringPMSby twotosvntims!
6
Beat stress withscents Your
mooomay b all ovr th plac
whnPMSstriks, anoyou'r
bounotol grouchy ouringyour
prioo, too. Hlpkpyour mooo
staoir witha littl aromathrapy.
Essntial oils suchas brgamot,
patchouli anolavnor ar thought
tohlprliv strss, anxity ano
oprssion, as wll as bat migrains.
l strss is rally takingholo, try
BachRescueRemedy{S.90,
neIsonsnaturaIworId.com) or a littl
oropo calmwhnvr younoit.
7
Stay activeVhil it might b
tmptingtocurl upunor a
hugpilo ouvts, ooingsom
gntl xrcis canactually hlpto
rliv thos nasty cramps anoprim
your braintohanol whatvr th
oayhappns tothrowat you. Siostp
th all-guns-blazingcircuits class or
intnsiv intrvals sssionanoinstao
aimor a light |ogor oynamic yoga
class tostrtchout your booy ano
rinvigorat your mino.
8
GonaturaI Th prooucts you
us at this tim o th month
canact th unplasantnss
o your symptoms. Upgrao to
all-natural, unoyo, unscntocotton
prooucts tocut oownonchmical
xposur. Som womninotampons
mak cramps wors, soswapthmor
towls i you'r pron tobaopains.
9
Eat chocoIateYouprobably
want toinhal a amily siz
block o Caobury's this wk.
Put i you'r osprat or a swt
trat, opt or rawchocolat ovr th
rgular stu. lt's a grat sourc o
magnsium, thought torouc luio
rtntion, crampinganobloating, ano
tasts |ust as goooas your usual trat.
10
Graba hottieVhnyour
stomachis twistinginsio
out, thr's nothingmor
soothingthana hotti. V lov
Zhu-Zhu's microwavabl what-
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NEWS FLASH
P
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3.6kg
That's howmuchat
oicbocs coulcburn
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acay, says thUnivrsity
o Chstr. Thysuggst
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Workout pIus massaQe? Sounds Qoodtous.
sherunswindor.com
G
V
O
R
D
S
:
/
M
/
N
D
/
K
H
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V
LLL: HlT THE GYM
ATAGLANCE
OWhat's theconcept7
/spoy class with
a ral stability challng
OWherecanl doit7 Virgin
/ctiv clubs at 2CC
/lorsgat, Knsington
anoNorthwooo, ano
nationwio latr in2C3
OHowmuchis it7 Fr or
mmbrs at Virgin/ctiv
or C-4Cor a oay pass
OWherecanl get more
info7 virginactiv.co.uk
or cortxitnss.com
ODifficuIty7 lt's asy to
gt th hango, but it
ors a challnging
workout. Thr's
somthingor all lvls.
A55
ChaIIenQeyour bodywithanifty2D-minute
cIassdesiQnedtoshakeupyour fitness
T
here's a Iot toconsider whenyou'repIanninQyour
workouts. Want tofit insomecardio? SpinninQ's
Qreat. MuscuIar enduranceandtone? Youcan't
QowronQwithBody Pump. AIower-body workout?
Threewords: LeQs, Bums, Tums. But if youwant to
chaIIenQeyour whoIebody andsavetime, Core-Tex is
ideaI. !t heIps youbuiIdyour corestrenQth, mobiIity,
motor skiIIs andnervous systemwhiIeyouwork up
a sweat. Andit's doneanddustedin|ust 2Dminutes.
THEBACKGROUND
Th Cor-Tx is on sriously clvr pic o kit. Far rom
bing|ust a stability trainr, it canboost any goal, rom
strngthtorhabilitation. Th platormsits ona bas with
thr ball barings as th contact
points, allowingit tomov inall
oirctions. lt's not as oangrous
as it sounos: unornathth
platormis a rubbr oowl that
catchs inth bas tostopth
platormshootingout rom
unor you, soyouwon't noup
witha sor bumanoa roac!
Pcaus th Cor-Tx movs
invry oirction, it constantly
provios a challng or th
nrvous systm- its uniu
sllingpoint. Vhthr you'r
ooingprss-ups, suattingor
|ust holoinga plank, it orcs you
torcruit your snss or th
ourationo th mov anokp
vry muscl tight toholoyou
staoy. lt's a grat way totrain
or unctional movmnts that
ar usoinbothvryoay li
anosports prormanc.
THEEXPERlENCE
Gymloor classs ar all
th rag right now: thy
or ast, uss-r
itnss. Th Cor-Tx ast class
is xclusiv toVirgin/ctiv ano
promiss togiv youa hao-to-
to workout in|ust 2Cminuts.
Th class touchs onour ky
lmnts o a grat workout:
mobility, strngth, intraction
anoa unchallng. l you'r
lookingor convntional movs
lik basic sit-ups, youwon't ino
thmhr - this class will hav
youmntally anophysically
ngagoromstart toinish.
Th class bgins witha mobility
sctiontoprpyouor th tough
sssionahao. lt's alsoa grat
chanc toamiliaris yoursl
withth Cor-Tx itsl. Thnw
got towork, startingwithour
high-intnsity strngthxrciss
that targt vry incho th
booy. /t this point youbginto
unorstano|ust howasily a
2C-minut class cangt you
workingat your max.
Th intractionsctionthat
ollows is whr th unbgins.
Th whol-booy xrciss
continu, but withth hlpo
a partnr (litingyouintoa
whlbarrowas youprss up
withyour hanos onth Cor-Tx,
or xampl), whichis a grat
motivator, garingyouupor
anothr iv minuts o work.
V haoon last challng
bor th ast class wrappo.
Th challngs vary romsssion
tosssionopnoingonhow
crativ or crul your instructor
is ling, but ours was prtty
un. V got intoplank position
withour hanos onth Cor-Tx
ano, as our workout buoois
movoour lgs romsio tosio,
w ought tomaintainprct
plank orm. Th irst tamto
complt iv movmnts wr
announcoth winnrs.
THEVERDlCT
Thr ar noxcuss or
skippingthis class - it's ast, un
anowill challng your itnss in
nwways. lt's th prct sssion
tosupport your usual workouts,
whatvr your goals.
ll
y
'ThiscIasswiII haveyoumentaIIyand
physicaIIyenQaQedfromthestart'
NEW
KlT, NEW
CLASS:
CORE-TEX
lS THE NEXT
BlGTHlNG
... that yeu are a newIy quaIihed surgeen and
yeu are abeut te eperate en yeur hrst patient
- but yeu have never dene it beIere! 1his is
exactIy hew mest newIy quaIihed persenaI
trainers Iace their hrst cIient... never having
trained anyene in a reaI situatien.
It seems te be the nermthat mest newIy
quaIihed persenaI trainers have enIy studied
Iremtextbeeks, with hands-en experience
Iimited te 'training' IeIIew students.
IF isn't the nerm.
IF Master 1rainers quaIiIy with hundreds
mere practicaI training heurs than mest
newIy-quaIihed P1s, and eur unique reguIar
P1 cIinic prevides at Ieast i heurs eI reaI-
IiIe training beIere graduatien.
With the chance te buiId cenhdence and
cIient rappert skiIIs with eur practicaI
teaching appreach, it's ne wender the
majerity eI IF Master 1rainers are successIuI
practising persenaI trainers. It's aIse ne
surprise that the majerity eI the industry's
newIy quaIihed persenaI trainers never werk
a singIe day as a P1, er IaiI within 6 menths.
0ur curricuIummeans yeu wiII Iearn the
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Uur -wcck rcsdcnla ccursc al Lcsha Ccnlrc cf
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Ths acws mcrc praclca-bascd lmc-cmccnl lranng.
wc rmy bccvc n lhc cncclvcncss cf 'carnng by dcng'
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LlF s lhc cny lranng prcvdcr lc hcd a rcguar PT cnc.
Ths mcans lranng rca mcmbcrs cf lhc pubc, cnabng ycu
lc bud ycur ccndcncc and ccnl rappcrl as ycu dcvccp
nlc a ccmpclcnl lncss prcfcsscna. Uur ccursc s mcrc
lhan a ccursc, wc cncr mcrc lhan a quacalcn. lf ycu
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LLL: HOT AND HEALTHY
W
hat equaIs a sexy body toyou? We're
wiIIinQtobet thewords toned, stronQ
andsIender rank hiQhIy onyour wish
Iist. That's why we'veteamedupwithceIebrity
trainer KristinMcGeetobrinQyoutheuItimate
hot-body workout straiQht fromtheStates.
Thanks toLonoon2C2, a strong, athltic booy is
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Svlt ormula (a av o Tina Fy anoL/nn
Rims) has bnhlpinghr clints sculpt this kino
o booor yars. Hr workouts ar osignotogt
youlookinganolingit anohalthy througha
clvr combinationo yoga, Pilats anostrngth
xrciss. /noth bst part? /nyon cancashin
onth bnits o this workout.
'Strong, Sxy, Svlt hlps youbuilolanmuscl
ton, cor strngthanolxibility,' says Kristin. 'lt
will alsogt youpsychoabout xrcis bcaus
it stimulats your minoanobooy.'
HOWTODOlT
Prormths movs on atr th othr,
ollowingth rps or ach. For bst rsults, rpat
th workout thr toiv tims a wk. 'This
workout uss muscl conusiontokpyour booy
gussing,' says Kristin. 'ln|ust thr wks you'll
s a chang inyour booy anomino. Vith
a halthy oit, youcanoroparouno5lb.'
WANT MORE l DEAS7
Youcanfind$3$trong$exy $veIte{about 10.65) at
kristinmcgee.com. lt features three25-minute
workouts pIus a bonus cardiobIast.
Th bst bits o thr
workouts mrg to hlp you
crat on smokin' hot boo
HEALTHY
Gt th
booyyou'v
always
wanto
51kDNC
5X
5VL1
KlT YOU LL NEED:
Yoga mat
'This workout heIps
you buiId Iean muscIe
tone, core strength
and hexibiIity - and it
wiII get you psyched
about exercise!'
CAT COW
/ras traino: CORE, STOMACH,
SlDES OP STOMACH, BACK
Technique
OPginonall ours withyour hanos
unor your shoulors anokns
unor your hips.
Olnhal anolit your haoano
buttocks, lt your blly oroptowaro
th loor anoarchyour back. Look
upwaroas youpull your shoulor
blaos togthr.
OExhal, rounoingyour back towaro
th ciling, scoopinginyour blly ano
hollowingout your lowr abs. Tuck
your haoanotailbon inas i you
wr tryingtoorawthmtogthr
unornathyou.
OContinu archinganorounoingor
C-2 rps. Continu tobrath
oply as youcomplt th movs.
BlRD DOG
/ras traino: STOMACH, SlDES
OP STOMACH, HlPS, BACK
Technique
OFromall ours, rachyour lt arm
orwaroat ar lvl anoxtnoyour
right lgstraight back at hiphight.
lmagin youar balancinga cupo
watr onyour lowr back ano
anothr onyour uppr back btwn
your shoulor blaos.
OPrac your cor anoholothis
positionor 3C-6Csconos. Mak
sur you'r not holoingyour brath.
Carully rturnyour armanolgto
th loor. Rpat onth opposit
sio. That's rp; oo3to5rps.

Get a strong,
toned core
with this
simpIe move
yo
an
w
BRlDGE
/ras traino: STOMACH,
SHOULDERS, ARMS, REAR
THlGHS, BOTTOM, LOWER BACK
Technique
OLi onyour back ona mat, plac your
t lat onth loor, about hip-wioth
apart, anobnoyour kns.
OPrss irmly intoyour t anolit your
bottomo th loor, imaginingyouar
suzinga basktball btwnyour innr
thighs, anongag your ntir lowr booy.
Olntrlac your hanos unor your back ano
lit your chst towaroyour chin. Holothis
positionor about 5opbraths.
ORlas your hanos anoslowly lowr your
booy towaroth mat toth start position.
Rpat th xrcis or 3to5rps.

This move
is great for
a Iifted, toned
butt
KNEE TO NOSE
/ras traino: STOMACH,
BACK, HlPS, BOTTOM
Technique
OVithyour back rounoo, inhal as youus
your lowr abs topull your lt kn towaroyour nos
thnxhal anoxtnoyour lgstraight back as youlit
your hao. Do8-Crps, thnswitchlgs anorpat.

This is a great
way to tone
your Iower
body
'Thanks to London
2012 a strong,
athIetic body has
become the new
must-have Iook'
DOWNWARD DOG SPLlT
/ras traino: ARMS, SHOULDERS,
STOMACH, BACK, BOTTOM
PlLATES TEASER SlT
/ras traino: CORE, SlDES
OP STOMACH, lNNER
THlGHS, PELVlC PLOOR
Technique
OSit tall withyour kns bnt anot lat
onth loor. Vithout rounoingyour lowr
back, lanback slightly anolit your lgs
uptoabout a 45-ogr angl, kpinga
slight bnoinyour kns.
ORachyour arms orwaro, palms turno
towaros achothr. Pull your blly button
towaroyour spin anolit upanoout o
your lowr back, prssingyour shoulors
away romyour ars, as youholoth pos
or 3Cto6Csconos.
ORturntoth start positionanoprorm
a total o 3to5rps.
SAFETY TlP
Bring this down
a notch by bending
your knees so your
Iower Iegs are
paraIIeI to the
hoor

Use this pose
to hush out
ceIIuIite on
your Iegs

Use this move
to scuIpt abs
that Iook
feminine,
but toned
Technique
OStart inoownwarooog, prssing
your hanos irmly intoth loor
anolitingyour hips upano
backwaro. Your booy shoulo
look lik anupsio oownVano
most o your wight shoulob
pullingback towaroyour lgs.
OLit your lt lgstraight upin
th air as youkpyour chst
anoshoulors prssingtowaro
th loor. Engag th back o
your thigh, suzingyour
bottom, anoholoor arouno5
opbraths. Lowr your lt
oot toth loor anorpat on
your right sio. Rpat onach
sio 2 mor tims.
SAFETY TlP
Don't overstretch
yourseIf - onIy
Iift your Ieg up
as high as you hnd
comfortabIe
WARRlOR ll
/ras traino: STOMACH, SlDES
OP STOMACH, CORE, ARMS,
THlGHS, BOTTOM
Technique
OStart inoownwarooog, thnstpyour
right oot toyour hanos as youturnyour lt
hl oowntoth loor at a 45-ogr angl.
OKpingyour right kn abov your right oot
ina lung anoyour back lgstraight, com to
stanoing. Turnyour hips anotorsototh lt.
OStrtchyour arms out toth sios anomak sur
your right kn is oirctly ovr your right ankl, not
rollinginwaros. Look ovr your right hanoanokp
your torsocntrobtwnbothlgs.
OHoloor 5to8op, ull braths throughyour nos.
Rturntooownwarooogthnrpat onyour lt
sio. Rpat onachsio 2 mor tims.
POREARM PLANK
/ras traino: CORE, STOMACH,
SlDES OP STOMACH, BACK,
HlPS, LEGS, BOTTOM, ARMS,
SHOULDERS
Technique
OLi onyour stomachwithyour lgs straight,
your lbows unor your shoulors anoyour
orarms rstingonth loor.
OTightnyour abs, prss your hanos intoth
loor anotuck your tos unor; lit your hips
soyour booy hovrs about Cto2 inchs
abov th loor. Your booy shouloorma
straight lin romyour haotoyour hls.
Tak car tokpyour bottomlow.
OTightnanimaginary satblt arounoyour
waist as youcontinu toorawinyour lowr
blly; holoth positionor 45to6Csconos.
Rlax, lowringback oowntoth loor.
Prorma total o 3to5rps.

The pIank
buiIds an
internaI corset
for your
tummy

A great move
for rocking
those short
shorts!
'This workout
is designed
to get you
Iooking and
feeIing ht
and heaIthy'
GET THE LOOK
CLOTHlNG: WeIIicious top, 45.95,
weIIicious.com; Adidas Ieggings, 26,
adidas.com; UnderArmour Spine RPM
trainers, 90, underarmour.com
KlT: Mat, agoy.co.uk
PlLATES PRESS-UP
/ras trainc: REAR UPPER
ARMS, SHOULDERS, CHEST
SAFETY TlP
To make this easier,
bend your knees and
pIace your feet hat on
the hoor, creating a
'tabIe top'
position

This move is a
great way to
scuIpt your
back and your
arms
SAFETY TlP
lf this is too
chaIIenging, pIace
your knees on the
hoor, but maintain
the upper-body
position
Technique
OStart inplank withyour hancs blow
your shoulcrs ancyour lgs togthr;
your bocy shoulcmaintaina straight
lin romyour hactoyour hls.
OSuz your hls togthr, turning
your tos out slightly ina V.
OKpyour abs tight ancyour shoulcrs
cown, away romyour ars. lnhal anc
lowr your bocy cown, pullingyour
lbows towarcyour waist. Thnxhal
as youstraightnyour lbows ancpush
yoursl back uptoth startingposition.
Prorm6to8rps.

Use this
move to get
a perkier
bust
TRlCEP DlP
/ras trainc: REAR
UPPER ARMS, SHOULDERS,
CHEST, BACK
Technique
OSit onth loor withyour lgs togthr,
xtnccout inront o you. Plac your
hancs about Cinchs bhincyouonth
loor, withyour ingrs pointingorwarc.
OEngag your hamstrings anccor, thn
prss irmly intoyour t anclit your
bocy up. lnhal ancbncyour lbows
tolowr yoursl cowntowarcth loor,
kpingyour bocy as straight as youcan.
Don't lt your bottomsag!
OExhal, prssingback up, ancrpat.
DoCto2 rps o this xrcis.
P
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T
U
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E
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R
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K
H
O
U
V
M
O
D
E
L
:
R
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C
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E
L
T
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N
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38 womnsntnss.co.uk [ /pril 2O3
P
l
C
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U
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E
:
C
O
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P
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LLL: WElGH lT UP
lTHELPSYOULlVELONGER
Fancy a wxtra yars onth
plant? Litinghavir wights can
hlpyoubuilcssntial muscl mass
that coulcpotntially sav your li in
th utur. Stucis hav ouncthat th
mor lanmuscl mass youhav, th
gratr your chancs o livinga long
anchalthy li. lt coms cownto
its rol inrcucingbloocprssur,
rcucingyour risk o bcomingobs
or cvlopingciabts, anca cclin
inyour chancs o in|uringyoursl as
yougt olcr.
lTPlGHTSTOXlNS
V put our bocis througha lot
ona caily basis - think pollution, strss,
co ancalcohol - soit's important
that you'r halthy noughtoight o
th camag that ths strssors can
caus. Eatingplnty o vgtabls anc
avoicingalcohol, smokinganccain
canhlp, but livinganall-rounchalthy
listyl by accinghavy wight
trainingwill work woncrs too. Your
bons ancmuscls stor important
minrals that kpth bocy ingooc
nick ancsupport th immun systm,
ancwight traininghlps kpths
cll spacs halthy. Vin-win!
lTMAKESYOUSTRONG
Evni you'r not xrcisingsolly
toincras your strngth, it's a nic
by-procuct. Not only is it mpowring
tocarry your ownhavy bags, but
strngthis alsoky tonsuringyour
uality o li rmains highas yougt
olcr. Functional strngthmaks
vrycay li muchasir, romtaking
th stairs togttingout o your chair.
/strongr bocy alsorcucs your
chanc o allingancin|uringyoursl
- anci it cos happn, it'll b ar lss
likly tocaus srious camag.
'Toincras strngthyouncto
orc th bocy toacapt toovrloac
inth muscls,' xplains prsonal
trainr Nick Finny (nickinny.co.uk).
'This mans stickingtoa low-rp
rang tonsur youar abl toocus
onyour strngthincrass. Vights
that lacyoutorachailur inthis
rprang will b havy noughto
incras your strngth.'
lTKEEPSYOUSLlM
Ys, all typs o xrcis count in
th ight against at, but litinghavy
wights works ina way that's uit
cirnt tomost. 'Think o it lik this:
a car withthr popl init burns mor
Lacis, it's tim your workouts got
havy. Amanda Khouv shars six
wighty rasons to acc to your loac
W
hat's your weiQht? Nope, we'renot taIkinQthefiQureon
thescaIes, but theoneonyour barbeII. !nthis case, biQQer
reaIIy is better. ResistancetraininQinany form, whether it's
a PumpcIass or push-ups, is Qreat for your body - but makinQaneffort
tochaIIenQeyour muscIes withheavier weiQhts thanyoumay beused
tohas someseriousIy sizeabIeQains attached.
Vorricabout bulkingupi youboost th loaconyour barbll? Don't.
V'll always b th irst totll youthat womnlack th tstostron
that's ncctogrowanythingnar /rni-sizcbicps. Vhat youwill
gainroma boost inlanmuscl mass ancstrngth, howvr, coulc
chang th way youthink about wight trainingorvr.
lntrstc? Gt a loaco ths grat rasons togohavy.
ul thana vhicl withonly on prsoninsic it,' xplains
Nick. 'Litinghavir wights ancbuilcingmor muscl
cmancs mor nrgy inth ormo caloris.'
Simply put, th mor muscl tissu you'v got, th mor
youhav totowarouncall cay. Th mor youhav to
carry, th mor nrgy anccaloris it taks tocoso
- vnwhnyou'r sittingcown, slpingancrsting.
/nchr's th kickr: sinc muscl tissu is cnsr anc
taks uplss spac thanat, you'll hav mor bocy mass
tocarry arounc, but you'll look slimmr thani youcarric
that sam wight inatty tissu. 'l guarant that i you
swap2kgo at or 2kgo muscl, youwoulcnot b
lookingbulkir!' accs Nick.
lTBUlLDSYOURBONES
Puilcingmuscl isn't th only way that litinghavy
wights canhlpyoustay halthy ancin|ury-r as you
A
Havy
cuty
'Lifting heavier weights
and buiIding muscIe
demands more energy
in the form of caIories'
FlGHTF/T
Dramingo a hottr
boc? Litingwights
will torchsrious cals
whil yousculpt your
muscls ancbuilc
your bons
Ready to boost your weiQhts? Try these moves with
the heaviest weiQht you can manaQe with Qood
formfor five sets of five reps with one minute's
rest. You shouId struQQIe to performthe Iast rep
LlFT UP!
SOUAT
Technique
OPushyour hips back anobno
your kns as i you'r sittingon
a chair, until your thighs ar
paralll toth grounoor opr.
OPushupthroughyour hls to
a stanoingposition.
OLowr anorpat.
CHEST PRESS
Technique
OLi ona bnchholoinga barbll
withbothhanos, withyour arms
xtnootowaroth ciling.
OSlowly lowr th barbll toyour
chst, thnxtnoback toth
topanorpat th xrcis.
DEADLlPT
Technique
OPushyour hips backwaroano
bnoyour lgs totak holoo
a barbll onth loor.
OPushyour hls intoth loor
anoxtnoyour lgs anohips.
OLowr anorpat.
BENT-OVER ROW
Technique
OLanyour uppr booy slightly
orwaro, kpingyour back
straight anoyour kns bnt.
OHoloa barbll inbothhanos
xtnootowaroth grouno.
OLit th barbll uptoyour waist
thnlowr anorpat.
gt olor. Pushingth wights
toth uppr rangs alsoboosts
your bon onsity, which
naturally oclins as youag,
laoingtooisass suchas
ostoporosis.
'Thr ar twomainactors
ncssary toincras your bon
onsity: rsistanc xrciss ano
th spoat whichth orc is
applio,' xplains Nick. 'lnthis
instanc, th highr th lvl
o rsistanc, th gratr th
bnit onbon onsity. Soth
havir th wight, th bttr
th bon-builoingct.' /grat
rasontopil onth pounos!
Vhil you'll bnit rom
halthir bons ouringyour
youth, it's alsogoootoknowthat
sculptingyour silhoutt with
thos bigwights mans you'r
oowngraoingyour risk o
noinga hiprplacmnt
whnyou'r olor.
6
lTWARDSOPPDlABETES
Vithtyp 2 oiabts onth
ris, it's important tothink about
insulinrsistanc. Puiloinglan
muscl mass canhlptoboost
your booy's ability tooal with
th hormon insulinanolssn
your chancs o ovlopingthis
srious conoition.
'lncrasingyour muscl mass
withhavy wight training
improvs insulinsnsitivity ano
bloooglucos control,' Nick says.
'This stops us romgaining
wight (inth ormo at) which
coulopotntially laototyp 2
oiabts. /no, inact, wight
trainingcanimprov insulin
snsitivity by 48pr cnt in
popl whoar alraoy
strugglingwithtyp 2 oiabts.'
So, not only is litinghavy
wights a goooprvntativ
masur or typ 2 oiabts,
it's alsoa potntial solution.
!n association with
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withthesesavvy suppIements
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TryRefIex BCCAMuscIeandStrength, 19.19
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9
ong.
om
4D womnsntnss.co.uk [ /pril 2O3
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Sculpt
yourarms
S
ummer andaII its short-sIeeve
opportunities is |ust aroundthe
corner, soit's timetoQet your
Quns intoQear andready for action.
For sxy, shaply arms, it's important
tosculpt thmvnly - oon't all into
th trapo working|ust your tricps in
anort tokpthos psky bingo
wings at bay. Dinobicps will str
som o th attntionaway romthat
oraootroubl spot whil makingyou
look anol strongr all rouno.
/ooths simpl bicpcurls toyour
rgular workout routin onc or twic
a wk or awsom arms.
LLL: TONE UP
KlT YOU LL NEED:
2 x 3-6kg oumbblls 8-2kg
barbll rsistanc bano
Beginner: 3x 5reps
lntermediate: 3x 1Dreps
Advanced: 4x 1Dreps
Us ths simpl movs to giv
your bicps som sxy onnition
Technique
O Stanoona rsistanc
banoanoholoon
noo it inon hano.
O Kpingyour uppr
armclos toyour
booy, curl your hano
uptoyour shoulor.
O Lowr anorpat.
/o|ust th tautnss
o th banotocontrol
th rsistanc.
'DEFlNED BlCEPS
WlLL MAKE YOU
LOOK AND FEEL
STRONGER'
Technique
O Holoa oumbbll in
achhano, palms
acingyour booy.
O Curl on oumbbll
uptoyour shoulor.
O Rvrs th
movmnt back to
th start as youcurl
th othr oumbbll in
th sam way. Rpat
tocomplt th st.
ALTERNATlNG
HAMMER CURL
BARBELL CURL
Technique
O Holoa barbll withbothhanos.
O Kpingyour uppr arms clos toyour
booy, lit th barbll uptoyour shoulors.
O Lowr th barbll anorpat.
SlNGLE-ARM
RESlSTANCE BAND CURL
HD1 1|P
Using one arm
at a time aIIows
you to pIace
each arm under
greater
tension
3
WA5 1D
LLL CLASS WORK :
Now a ully nogo prsonal trainr,
Amanda Khouv is gtting to grips
with th basics o sports nutrition
What it takesto
beareaI PT
P
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GOES
BACK TO
SCHOOL
Haveyougot what it takes7
!f youfancymakinQacareer chanQeand
you'dIiketobecomeapersonaI trainer, Qym
instructor or nutritionspeciaIist, headto
futurefit.co.uktofindout howtoQet started
l
breatheda massivesiQhof reIief when! foundout
that, after somany months of hardwork, !'dfinaIIy
officiaIIy quaIifiedas a personaI trainer. Hooray! But,
beinQa QIuttonfor punishment, ! wasn't about tostop
there. !'veaIways hadaninterest innutrition, so! was
happy tofindthat FutureFit aIsooffer a Nutritionfor
Sports andExercisemoduIe. !t's worth2DREPs points,
soit contributes towardmy continuedprofessionaI
deveIopment (CPD) credits as a personaI trainer.
LlFEOFLEARNlNG
/s a mmbr o REPs, PTs ar ruirotoarn24points
vry twoyars |ust tomak sur thy'r uptoscratch
withinoustry ovlopmnts. lt's a grat way tomak sur
itnss prossionals stay inth loopinthis ast-moving,
innovativ inoustry. Plus, it givs youth pushyouno
toxpanoyour knowlog - thr ar haps o courss
tochoos rom, lik Pr anoPost Natal Exrcis anovn
Clint Psychology anoMotivation. Onc ualiioit's
asy togt comortabl, but bor youknowit, Cyars
will hav passoanoyou'll still b practisingth sam
olomthoos. Stayinguptooat is th ky tosuccss.
HARDERTHANlTLOOKS
Marathonrunnrs ar cluouponcarbloaoing, ano
thos lookingtobuilomuscl rligiously upthir protin
intak - th basics o sports nutritionarn't harotograsp.
Put as soonas l startothis mooul, l was introoucoto
a worloo lingo, chmical procsss anoconcpts that
causoconusiontosay th last. l you'r thinkingabout
takingthis mooul, b prparo- it's intrstingbut
complx. Unorstanoingwhy w notoat crtainooo
groups at crtaintims arounoour workouts, anohow
ths nutrints canhlptoboost sportingprormanc,
is mino-blowingstu. Py th tim w rachoth noo
th cours, l lt knowlogabl - ano|ust a bit smug!
Th assssmnt is similar toth NutritionanoVight
Managmnt mooul. You'r givnCwks tocomplt
th onlin lssons - whichyoucanaccss whnvr you
want - as wll as a writtnassssmnt. Thr ar no
workshops withthis mooul, whichmans youhav to
kick your ownbutt intogar! Put l'musotothis nowano
lwthroughth onlin lssons. Por l knwit, l was
submittingmy assssmnt. Nowit's |ust a waitinggam.
co.uk
B
ack painis a biQprobIem- and
chances are, youknowaII about
it. !t's oneof themost commonIy
treatedheaIthprobIems intheUKandis
oftena resuIt of sittinQinonepositionfor
a IonQperiodof time(heIIo, work desk),
a weak coreor aninactiveIifestyIe.
Chronic back painis classcas any pain
that lasts or six wks. Evnthough
particularly bacback painlik this coulc
tmpt youtotak it asy onth workouts,
th trick is nvr tocut out activity altogthr
- kpingmobil hlps toccomprss your
spin sothat it rmains as suppl as possibl.
lnact, stayingactiv plays sucha vital rol in
batingback pain, it's bnstimatcthat
th NHScoulccut cownonth staggring
.37 billiona yar spnt onback pain
tratmnt by simply prscribinga cours
o yoga classs topatints.
lt coulcmanwr sick cays, too.
Rsarchrs romth Univrsity o York anc
Hull York Mcical School put yoga toth tst
ina 2-wk programm or back-pain
surrs anccomparcit toconvntional GP
tratmnt. Thy ouncthat thos practising
yoga only took our cays o curingthis
prioc, costingarounc374pr prson,
whil th groupusingth convntional
tratmnt took 2 cays o work, accingup
toabout ,2O2. Plus, mmbrs o th yoga
groupwr abl toco3Opr cnt mor
activitis comparcwiththos inth usual
car groupatr th thr months.
'Rgularly prorminga simpl sunc
o yoga poss canhlpsooth back painanc
bttr alignth spin, hips anclgs,' xplains
Jnnir Ellis romLonconyoga stucio
Yotopia (yotopia.co.uk). 'lt's important to
balanc out a strngthncanclngthnc
abcominal cor withth natural primary
ancsconcary curvatur o th back. This
shoulcb con without ovr-mphasising
a harcncabcominal cor, whichcan
plac urthr strss onth spin.'
Jnnir has hlpcus cvis anasy
pain-rlivingyoga sunc youcan
prormanywhr. Practisccarully, this
simpl sunc will hlpwithth symptoms
LLL: BACK TO WORK
HOV TO DO lT
Performtheseposes ina sequence, fIowinQ
fromone tothenext. Onesequenceis fine
for beQinner andintermediateyoQis, but if
you'remoreexperiencedyoucanincrease
thedifficuIty by hoIdinQtheposes for
IonQer. !f necessary, takea break between
eachposture, restinQinchiId's pose.
Calling all onc workrs!
Yoga is th ky to soothing
achs anc pains anc builcing
a strong, troubl-r spin
associatcwithback pain. 'Th bocy liks
tomov!' Jnnir xplains. Just rmmbr
toconsult your coctor bor attmpting
any nwormo xrcis i yousur rom
a srious back concition.
'STAYlNG
ACTlVE PLAYS
A VlTAL ROLE
lN BEATlNG
BACK PAlN'
backpain
Panish
HAL
W|1H
DCA
Technique
OStart by sittingonyour hls
withyour bigtos touching
anoyour kns apart, laving
roomor your booy tosttl
btwnyour kns.
OExhal anooloyour booy
ovr your thighs, allowing
your orhaotorst on
th mat; your arms canb
xtnooorwaroor placo
alongsio your lgs.
ORst inthis pos or a w
minuts, allowingyour booy
tosotnanoopnnaturally,
withyour spin nutral.
Technique
ODrawupontoall ours, with
your hanos unornathyour
shoulors anoyour kns
unornathyour hips. Unlock
anosotnyour lbow|oints.
Olnhal, gntly orawingyour
strnumanochinorwaroas
yousotnyour shoulor
blaos anolit your tailbon
upwaros (this is cowpos).
OExhal anooropyour chinto
your chst, rounoingth
spin anooroppingyour
tailbon (this is cat pos).
ORpat 5toCtims.
Technique
Olnhal, bringingyour booy
orwarointoplank anoorawing
your shoulors ovr your
wrists. Thnlowr your booy to
th mat, bnoingyour lbows.
OPlac your lbows slightly
ahaoo your shoulors to
support your booy. Extno
your orarms ahaoo you.
OPrss your pubic bon intoth
mat anoxtnoyour lgs back,
lngthningth ront o your
thighs away romyour hips.
Prss your t intoth mat.
OKpyour lgs togthr to
rlas th bas o your spin
or toopnth snsations
by kpingyour lgs apart.
O Drawyour chst anostrnum
orwaro. Th pos is a op
comprssionintoth back.
OHoloor 5to2Cbraths, thn
lowr your chst toth loor.
H
These poses
aIIow the body
to warm up. They
aIso massage
the spine and
abdominaI
organs
Technique
OFromcat pos, curl your tos
unornathyou, thnoraw
your bottombackwaroano
straightnyour arms.
OElongat your spin ano
lngthnyour nck. This is
puppy oogpos - rmainin
this pos or 5toCbraths.
Olnhal, prssingintoyour palms
anoorawingyour kns o th
mat, intooownwarooog.
OExhal as youstraightnyour
lgs, prssingback through
your lgs anobroaoningth
back o your kns. /llowyour
hls tooropanolngthn
your spin towaroyour hanos.
ODrawyour shoulor blaos
apart anoyour back towaro
your ribs. Holothis position
or 5toCbraths.
ODropoowntopuppy oog
position, thnchilo's pos.
Rpat 3to5tims.
'REGULARLY PERFORMlNG
A SlMPLE SEOUENCE OF
YOGA POSES CAN HELP
SOOTHE BACK PAlN AND
BETTER ALlGN THE SPlNE'
H
This pose
heIps to
strengthen the
back of your
torso, Iegs
and arms
1
2
3
4
S
LOCUST
Technique
ORmainlyingonth mat. lnhal
anoorawyour hanos bhino
your hao, intrlacingyour
ingrs anoplacingthmon
th crowno your hao.
OLit your chst anoorawyour
strnumorwaro. Stabilis
your back as youxhal.
Olnhal, litingyour lgs ano
kpingyour t togthr.
Pginnrs may prr tokp
thir lgs hip-wioth. Try to
spiral th innr thighs inwaro.
OHoloor 5toCbraths, lowr
your chst toth loor.
ODrawback tochilo's pos ano
thnxtnotooownwarooog.
SPHlNX
PUPPY DOG AND
DOWNWARD DOG
CAT COW
CHlLD S POSE
KlT YOU LL NEED:
Yoga mat
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LLL: BACK TO WORK
GET THE
LOOK
CLOTHlNG: Adidas top, 20,
adidas.com, No BaIIs
Ieggings, 34, nobaIIs.co.uk
KlT: Mat, agoy.co.uk
Technique
Olnhal anc, romcownwarc
cog, crawyour right kn
orwarcancplac your right
oot bhincyour lt wrist.
OExhal ancslic your lt lg
straight out bhincyou. /llow
your right kn tocropopn
toth right sic anccrawyour
hl intowarcyour lt hip.
ONowsuar your hips anc
plac your palms onth loor
inront o your lg.
O/llowyour lowr back tocurv
sotly. Drawyour lowr abs
back, towarcth spin, anc
lowr your chst ovr your
right shinanckn. Youcan
rst onyour lbows or lowr
your chst toth loor.
OHolcor 5to2Obraths.
OCarully crawyoursl upright
ancstpback intocownwarc
cog. Rpat onyour lt sic.
O/tr compltingth movs on
bothsics, knl anccross
your ankls bhincyou, sit
cownancroll ovr your ankls
tocrawyour lgs out inront.
H
This pose opens
the Iower body. lf
you hnd it tough,
pIace a bIock
under the right
thigh to ease into
the position
H
This is the
perfect pose
to end your
practice and an
opportunity to
reIax the body
6
S
Technique
OLi onyour back withyour
kns bnt, your t paralll
(placcabout 5inchs rom
your bottom) ancyour arms
onth mat nxt toyour torso.
Olnhal, ancgntly crawcown
withyour lowr abcominals,
sothat your hips tipupwarc.
OExhal ancprss intoyour t,
slowly lit your hips, chst anc
ribs o th loor anccom to
rst onyour shoulcrs.
OPrss th outr cgs o your Technique
ORmainlyingonyour back.
Pncyour kns ancplac
your t lat onth loor.
Drawyour arms out toth
sics, not highr thanyour
shoulcrs, withyour palms
acingcown.
Olnhal anclit your kns up
towarcyour blly, kping
your spin longancyour hips
onth loor. Exhal anctwist
toth right as your kns
slowly croptoth lt.
O/llowyour right shoulcr
tosotntowarcth grounc
anclt your chst opn.
Ol youhav nonck issus,
inhal, lngthnth spin,
ancxhal, turningyour
hactowarcyour right hanc.
/llowgravity towork with
th brathtoassist inth
cpningrotationanc
rlasingo th spin.
OHolcor 5to3Obraths.
Olnhal ancgntly crawin
your lowr abcominals to
lit your kns back toth
cntr ancallowyour spin
torturntonutral. Rpat
th pos toth right sic.
9
CORPSE POSE
Technique
OLi onyour back onth
mat ancmak yoursl
comortabl. /llowyour
lgs toxtncout alongth
lngtho th mat anclt
your t roll outwarc.
OTry togt your lowr back
toli as lat as possibl on
th mat by slicingyour
tailbon away romyou.
OLt your arms rst bsic
your bocy anclt your
shoulcrs rlax anc
lattnintoth loor.
OLngthnyour nck slightly
by pointingyour chin
towarcyour t anc
sotningyour |aw,
orhacancnck.
REVOLVED ABDOMEN POSE
7
BRlDGE
shoulcrs intoth mat. You
canintrlac your ingrs
bhincyour back ancprss
your arms anchancs into
th mat tostabilis th pos
anclit your hips highr.
OHolcth pos or about
Oto3Obraths.
OLowr your torsoby rolling
cownthroughth spinal
column, vrtbra by
vrtbra. Valk your t
wicr apart ancallowyour
kns toknock togthr.
Holcor Obraths.
ORpat to3tims, thnhug
your kns toyour chst,
kpingyour kns apart.
PlGEON POSE
V
O
R
D
S
:
/
M
/
N
D
/
K
H
O
U
V
P
l
C
T
U
R
E
:
S
H
U
T
T
E
R
S
T
O
C
K
LLL: GREAT GEAR
Fitnss
scn
Stay ahac o th gam with th
hottst nws anc must-hav kit
MONKEYNUTRlTlON
SUPER-CARB
Rplnishyour lost carb
stors atr a longrunto
stopmuscls brakingcown.
O11.50, monkeynutrition.com
NORDlCNATURALS
ARCTlC- DCODLlVEROlL
Gooc-uality ishoil hlps tak
car o bothyour hart anc
immun systm- ssntial
whnyou'r runninga marathon.
O21.89, revitaI.co.uk
BETTERYOUMAGNESlUM
OlLSPORTSPRAY
Flingth straino training?
Eas |oint ancmuscl pain
withthis convnint anc
asily absorbcspray.
O12.20, betteryou.uk.com
RUNNl NG
Al DS
SECONDSKlN
AIiQhtweiQht, packabIesheII IikeO'NeiII's Cirrus
|acket is theperfect runninQcompanion. !t's
waterproof incaseof showers andhas Qreat
breathabiIity, soyoudon't Qet hot andstuffy.
O79.99, oneiII.com
Streets ahead
l you'r planningoncovringsom
srious milag, clapona pair o Mizuno
Vav lnspir 9s. Ths supportiv yt
oynamic runningshos will tak you
throughtomil 26withcomort, styl
anoa smoothrio toboot.
O100, mizuno.co.uk
MUSl C TO
YOUR EARS
BIast thesoundtrack toyour run
throughFannyWangWangBuds.
Theyboast fantastic soundquaIity
anda comfy, secureear tipsoyoucan
focus onpoundingthosepavements.
OS9.95, amazon.co.uk
DldgouLuou7
!t pays todrinkup! StayinQhydrated
equaIs aneasier race, says marathon
runner andFitness First PTAndyHaII.
'Anintensityof 5D%effort canfeeI Iike
7D%or 8D%whendehydrated'
3OFTHE
BEST.
MARATHO^
5PLCtAL
ws ano must-hav kit
R
sto
sto
O
Go
ca
im
R
A
our run
ngBuds.
dquaIity
psoyoucan
pavements.
3
B
LLL MARATHON PLAN :
MONTH6 BEGlNNER
Week Monday Tuesday Wednesday Thursday Priday Saturday Sunday
21 Rest Run/|oQ5miIes Rest Run/|oQ4miIes Rest Run/|oQ3miIes Run/|oQ2DmiIes
22 Rest Run/|oQ5miIes Rest Run/|oQ4miIes Rest Run/|oQ3miIes Run/|oQ22miIes
23 Rest Run/|oQ5miIes Rest Run/|oQ5miIes Rest Run/|oQ5miIes Run/|oQ3miIes
24 Rest Run/|oQ4miIes Rest Rest Rest Rest Raceday
21 Rest Run1DmiIes FartIek 9miIes Rest FartIek 9miIes Rest Run/|oQ22miIes
22 Rest Run1DmiIes FartIek 9miIes Rest Run1DmiIes Rest Run/|oQ15miIes
23 Rest Run1DmiIes FartIek 9miIes Rest FartIek 8miIes Rest Run/|oQ1DmiIes
24 Rest Run4miIes Run/|oQ3miIes Rest Rest Rest Raceday
MONTH6 ADVANCED
MONTH6 lNTERMEDlATE
21 Rest FartIek 8miIes Run/|oQ9miIes Rest FartIek 8miIes Rest Run/|oQ22miIes
22 Rest FartIek 8miIes Run/|oQ1DmiIes Rest FartIek 8miIes Rest Run/|oQ15miIes
23 Rest FartIek 8miIes Run/|oQ1DmiIes Rest FartIek 7miIes Rest Run/|oQ1DmiIes
24 Rest FartIek 4miIes Run/|oQ3miIes Rest Rest Rest Raceday
Wl ND
DOWN
Don't b tmptotooo
any xtra trainingouring
th last coupl o wks.
Th wkly milag
orops toallowyoutob
ully rstoor th rac.
Extra mils won't ooyou
any goooat this stag.
GATHER
A CROWD
Havingpopl chring
youoncanmak a big
oirnc toyour run, so
gt a wsupportrs to
com anoshout. Printing
your nam onyour T-shirt
mans othr popl
canchr youontoo!
STl CK AT l T
Don't mak any orastic
changs toyour oit.
Stick towhat youknow
works bst, anowhat
you'v practisowith.
Eatingloaos o starchy
oooth night or morning
bor canlav you
lingbloato.
BREAK
l T UP
Th rac cansm
oauntingi youthink o
it as on longoistanc.
Prakingit intosmallr
sgmnts anoticking
thmo as yougomaks
it smlss onrous.
Tak it on mil at a tim.
WRAP UP
WARM
Tak anolo|umpr with
youtoth start tokp
warm. lt's bounotob
a bit chilly in|ust your
kit anoyou'll b hloat
th lin. Tak o your
|umpr anotoss it ina
binas youstart running.
TlP TlP TlP TlP TlP
ror
D
ThebiQdayis|ust
aroundthecorner!
!t's timetoscaIe
backyour runs and
preparefor the
raceof your Iife
W
eII done, you'vemadeit tothe
finaI monthof traininQ! You've
Qot hundreds of miIes under your beIt
andevenif youhaven't beenabIe
todoevery sinQIetraininQsession,
youwiII makeit throuQhtherace.
You'r not uit at th inishlin yt,
sotry torlax anon|oy your last
montho training. lt's not as ull-on
as prvious months as younoto
bank upnrgy or th rac. Us th
xtra tim tonsur you'r prparo
or th bigoay - thnhaototh
startinglin anon|oy th |ourny!
EXPERT
GUlDE
PTKristoph
Thompson
has devised
this smart
six-month
traininQpIan
P
l
C
T
U
R
E
:
S
H
U
T
T
E
R
S
T
O
C
K
LLL: BALLET BODY
Long, lan
ancsriously
tonc
S
o, yououtQrewyour tutuaQedsix and
thouQht you'dIeft pIis andpirouettes
behindyou? Bear withus. !f youIikethe
soundof a IonQandIeanphysiqueandQracefuI
poise, it's timetorediscover your inner baIIerina.
ParrConcpt taks inspirationromballt
classs togiv youall th bnits o a cancr's
bocy, vni youswappcyour highbuns or
hightops yars ago. Pascarouncth ballt
barr (rmmbr that waist-highhancrail?), this
high-intnsity workout is st tohigh-nrgy canc
music, rathr thanth tracitional classical tons.
Combiningth prcisiono Pilats, th alignmnt
o yoga ancstrngthmovs romsports
concitioning, it canhlpyouhit a wic rang
o itnss goals, whthr you'r lookingtoblast
at, improv lxibility or ton up. This workout
is particularly goocat shapingupthos classic
problmaras: your thighs ancbum! /ncit has
plnty o high-proil ans inclucingMaconna,
Klly Osbourn ancNatali Portman. Sogt racy
tocust o thos lgwarmrs - a lanancsculptc
nwyouis |ust a pli (or two) away.
HOWTODOlT
V'v chrry-pickcight amazingParrConcpt
movs tohlpyoucrat th long, lancancr's
bocy you'v bnhankringatr. Tomak th
most o th workout, split th movs intotwo
sssions ancprormachsssiontwic a wk.
Complt at last on st o achmov at th
ull rang o your movmnt, ollowcby smallr,
isomtric contractions (tiny pulss at th nco
th rang o movmnt) anccomplt th st with
a static holc. This nsurs that your muscls ar
workctoatigu (youshoulcl thmburn!).
Thn, immciatly atr achst, strtchout th
muscl groupthat you'v |ust workc.
YOUR CHANCE TO Wl N
UKcreator of BarreConcept Emma Newhamis givingaway
50copies of theBarreConcept Workout MethodDVD. To
beintherunning, simpIyemaiI your answer tothequestion,
'WhichceIebritykeeps fit withBarreConcept workouts7' to
emmabarreconcept.co.uk by19March2013.
'This workout is particuIarIy
good at shaping up those
cIassic probIem areas:
your thighs and bum!'
MAKE YOUR OWN
P/RRECONCEPT
VORKOUT
Not surehowtoput it toQether? Try doinQthesesampIe
sessions ondifferent days toheIpyouseethebest
resuIts, andaimtodobothsessions twicea week.
Session1
OPIis withpeIvic tiIt
OOyster
OSinQIearmpress-up
OKaratekick
OHamstrinQcurI
Session2
OPIis withpeIvic tiIt
OGrandbattement
OSinQIearmpress-up
OSuperman
OOuadricepIift
THEBARRECONCEPTMETHOD
For eachmove:
O 2sets of 8sIowrepetitions
O 16quick puIses
O Static muscIehoIdfor 8counts
O Short stretchfor upto2Dseconds
Gt a classic cancr's
bocy with this amazing
ballt-inspirc workout
KlT YOU LL NEED:
Pallt barr or chair mat
PLl WlTH PELVlC TlLT
/ras traino: THlGHS,
BOTTOM, CALVES

This is a
great way to
tighten your
thighs!
SUPERMAN
/ras traino: BOTTOM, REAR THlGHS
Technique
OFromstanoing, plac your hanos
ona barr or th back o a chair
anolowr your booy toa
horizontal positionwithyour
ankls unor your hips ano
your spin straight.
OExhal anoslowly rais on lg
upanoout bhinoyoutohip
hight, kpingyour plvis lvl
anoyour hips acingorwaro.
Olnhal as youslowly lowr your
lgoown. This is on rp. Rpat
all rps bor changinglgs.
SAFETY TlP
Keep your core puIIed
in to prevent your
Iower back arching
and keep your hips
and peIvis IeveI
Technique
OStanowithyour lgs hip-wioth
apart. Ris upontoyour
tiptos, suzingyour innr
thighs togthr as youooso.
OStill onyour tos, bnoyour
kns as ar as youinocomy.
OTilt your plvis orwarothn
rturnit toa nutral position.
OStraightnyour kns ano
rturntoth start.

This simpIe
move wiII
tone your
Iower body
C
R
E
D
l
T
:
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
LLL: BALLET BODY
'Combining
the precision
of PiIates, the
aIignment
of yoga and
strength moves
from sports
conditioning,
this workout
heIps you bIast
fat and tone up'
HAMSTRlNG CURL
/ra traino: REAR THlGHS
Technique
OFac th wall anoplac your
hanos ona barr or th back
o a chair. Straightnon lg
out bhinoyouanoholoit |ust
a winchs o th loor.
OExhal as youbnoyour
kn, bringingyour hl
towaroyour bottom.
Olnhal as youstraightnyour
lgagain. Rpat all rps
bor switchinglgs.

Keep your knee
stiII as you bend
and straighten
it to reaIIy hone
in on your
hamstrings
OUADRlCEP LlPT
/ra traino: THlGHS
Technique
OSit onth loor a winchs
away romth wall withyour
lgs outstrtchoinront o
you. Plac your hanos onth
loor or support.
OExhal anorais on lgupas
highas possibl without
movingyour plvis.
Olnhal as youlowr your lg
back oowntoth loor, ano
complt on ull st on
on lgbor rpatingth
xrcis withth othr lg.
V
O
R
D
S
:
L
O
U
l
S
E
P
Y
N
E
V
O
R
K
O
U
T
:
E
M
M
/
N
E
V
H
/
M
,
P
/
R
R
E
C
O
N
C
E
P
T
P
l
C
T
U
R
E
S
:
D
/
N
N
Y
P
l
R
D
S
T
Y
L
l
N
G
:
/
M
/
N
D
/
K
H
O
U
V
M
O
D
E
L
:
D
/
N
l
E
L
L
E
H
O
L
P
R
O
O
K
,
V
/
T
H
L
E
T
l
C
.C
O
M
P
/
L
L
E
T
l
M
/
G
E
S
:
P
H
O
T
O
G
R
/
P
H
Y
,
S
l
M
O
N
T
/
Y
L
O
R
;
S
T
Y
L
l
N
G
,
G
V
E
N
P
U
R
N
S
;
M
/
K
E
-
U
P
,
/
L
l
S
H
/
P
/
l
L
E
Y
;
M
O
D
E
L
/
N
J
/
S
,
P
R
O
F
l
L
E
M
O
D
E
L
M
/
N
/
G
E
M
E
N
T
SlNGLE ARM PRESS-UP
/ras traino: SHOULDERS,
REAR UPPER ARMS
KARATE KlCK
/ras traino: THlGHS, BOTTOM
Technique
OStanosio ontoa wall withon hano
rstinglightly ona barr or chair.
Olnhal as youtransr your wight to
your insio lg.
OExhal as youlit your outr lgtohip
hight, thnbnoyour lgina kicking
motionanolowr. This is on rp.
OYSTER
/ras traino: OUTER
THlGHS, BOTTOM
Technique
OStanoacinga wall withyour arms rsting
ona barr or chair. Pnoyour kns,
kpingyour bottomtuckounor.
OExhal as youlit on lgout toth sio as
ar as it will gowithout movingyour hips.
Olnhal as yourturntoth start position.
GRAND BATTEMENT
/ras traino: OUTER THlGHS, BOTTOM
Technique
OStanosio ontoa wall ano
plac on hanoona barr
or chair. Plac your hls
togthr, but kps your
tos turnoout.
OExhal as youlit your lt
lgtohip-hight, litingit to
th ront, thnth sio
anoback. Kpyour tos
pointoanoyour lgturno
out romyour hip.
Olnhal as youlowr your lg
back oown. Turnarounoto
ac th othr oirctionano
rpat withth othr lg.

This easy move
wiII scuIpt
toned thighs
and a great
butt!
SAFETY TlP
OnIy Iift your
Ieg as high as you
hnd comfortabIe,
and don't
overstretch
GET THE LOOK
CLOTHlNG: {first page) Freddy top, freddy.com;
No BaIIs pants, nobaIIs.co.uk; WoIford gaiters,
woIford.com; {this page) Capezio Ieotard,
capeziodanceeu.com; WoIford tights, woIford.
com; PineappIe Iegwarmers, pineappIe.uk.com;
BIoch shoes, bIochshop.co.uk
WORKOUT CLOTHlNG: Adidas top, 28, adidas.
com; No BaIIs Ieggings, 34, nobaIIs.co.uk
SlNGLE
/ras train
REAR UPP
Technique
OPlac on hanoona
barr or against th
wall (th urthr away
your t ar rom
th wall or barr, th
mor aovancoth
xrcis will b).
Olnhal as youbno
your lbowslowly
anolanyour booy to
th wall. Your lbow
will point toth loor.
OExhal as you
straightnyour arm
anopushaway rom
th wall. Rpat on
th othr arm.
SAFETY TlP
Keep your abs
puIIed in to
support your
Iower back
G
C
N
w
c
cc
B
W
c
rstinglightly on
OOlnhal as youtran
your insio lg.
OOExhal as youlit
hight, thnbno
motionanolow
P
l
C
T
U
R
E
:
S
H
U
T
T
E
R
S
T
O
C
K
LLL: EXPERT ADVlCE
/skMattRobrts
Got a workout worry? Fromwight loss towinningormulas, top
PTMatt Roberts has th answrs toall your gt-it oilmmas
ShouId! eat beforetheQym?
What effect wiII exercisinQon
anemptystomachhave?
SomepeopIebeIieve
that if youdon't eat
beforea traininQsession
you'II useyour body's fat stores
as enerQy, becausethere's no
foodtouseas fueI. However,
feedinQthebody prior toa
traininQsessionhas beenproven
tohavemany morepositive
effects, fromimprovinQthe
intensity andquaIity of your
workouts toboostinQthespeed
at whichyour muscIes recover.
ChoosinQQood-quaIity,
enerQy-reIeasinQfoods in
theriQht combinationof carbs,
proteins andfats canaIsoheIp
toenhanceyour workout
performance. Anhour or two
beforetraininQ, try toeat a IiQht
meaI madeupof somesIiQhtIy
faster-reIeasinQenerQy foods.
Try oatcakes spreadwith
suQar-freepeanut butter and
somesIicedbanana, or a tasty
fruit andoat smoothie.
FOR MORE GRE/T FTNESS /DVCE FROM M/TT, VST WOMENSFlTNESS.CO.UKJMATTROBERTSOANDA
G
O
T
A
O
U
E
S
T
lO
N
P
O
R
M
A
T
T
7
E
m
aiI team
w
o
m
en
sfitn
ess.co
.u
k
w
ith
'A
sk
M
att in
th
e
su
b
ject Iin
e
an
d
w
eIItry
to
incIud
e
it
Can! wear thesametrainers
for IiftinQweiQhts as ! dofor
mycardio-basedQymcIasses?
Themaindifference
betweentrainers
desiQnedfor cardio
traininQandtrainers desiQned
for weiQht-basedsessions is
thethickness of thesoIe.
HiQh-impact cardiorequires
a morecushionedsoIe, sothe
vibrationfromthefIoor doesn't
|ar your |oints - potentiaIIy
causinQin|ury. GoodankIe
support is aIsoimportant,
especiaIIy whenperforminQ
Iots of dynamic movements.
WhendoinQweiQht-based
exerciseit's Qoodtohavea
shoewitha thinner soIeas this
aIIows youtofeeI theconnection
betweenyour feet andthe
fIoor, creatinQa moresoIid
basefromwhichtoperform
Iifts andmoves. But, if youcan
onIy invest inonepair of traininQ
shoes, Qofor somethinQwith
a morecushionedsoIethat you
canwear for bothactivities.
!'maIways
sobusy!
Howcan
! Qet more
out of my
Qymtime?
!f you'reshort ontimeyoucouIdwarmupor doyour
cardiosessionontheway - power waIkinQor runninQ
totheQym, if it's onIy 5or 1Dminutes away, wiII serveas
a Qreat warm-upfor your workout. !f thedistanceis IonQer, then
youcouIdincIudethis as thecardioeIement of your session. This
wiII aIIowyoutofocus onyour weiQht-basedexerciseonceyou
arrive, effectiveIy kiIIinQtwoworkout birds withonestone.
Another Qoodoptionis tohirea trainer. WorkinQwitha trainer
wiII ensureyouarepushedtoyour max, rather thansittinQinyour
comfort zone- heIpinQyouQet themost out of your session.
Howcan
! workout
at home?
Thebest pieceof
equipment youhaveis
your ownbody weiQht.
PerforminQexercises usinQ|ust
theresistanceof your body is
a Qreat way totrain. But, findinQ
a coupIeof cans touseas hand
weiQhts is aIsoa Qreat option
for isoIationexercises suchas
bicepcurIs. !f you'reIookinQ
for a heavier weiQht for biQQer
muscIeQroups, fiII a rucksack
withtins andQet IiftinQ.
POOR----- GOOD----- VERYGOOD----- EXCELLENT----- OUTSTANDlNG-----
BOOK
The21 Day TotaI Body
TransformationbyMark Sisson
O11.99, amazon.co.uk
This 2-oay primal challng
promiss tohlpyoulos at,
gt strongr anolanr, ino
mor nrgy, boost your
immun systmanoimprov
your halth. Ouit a claim! /
ollow-uptoMark Sisson's irst
book Tho Primal Bluoprint, it's a
mor practical how-toguio to
th cavmanlistyl. Th irst
wchaptrs provio a rcapo
th ky primal concpts, thn
it's ontoth actionplan. From
shoppingtips tokitchnclar
outs anomal-prpstratgis,
Mark provios asy-to-ollow
aovic onhowtoimplmnt
thbasics o thprimal listyl.
Fllio Moss -----
Trio&tsto
Th latst halthanoitnss rlass, rato
DVD
Pamona Braganza 3-2-1
TrainingMethod
O11.27, amazon.co.uk
Jssica /lba, Jssica Pil, Hall
Prry, Scarltt Johansson.Th
list o supr-svlt clbs that
ormr comptitiv gymnast
anoNFLchrlaor Ramona
Praganza has workowith
gos onanoon. This Lvl
vrsiono hr 3-2- Training
Mthoois a grat way togt
intoxrcising, as it covrs
all th basics o nouranc,
strngthanostability toor a
strongounoationor all-rouno
itnss. Th instructions ar
asy toollowanoth workout
is unanovario. Youwill no
a bnchor stp, but bottls or
tins o bakobans will ooth
trick instaoo oumbblls.
Amanoa Khouv -----
BOOK
Pat Chance: TheBitter
TruthAbout $ugar by
Dr Robert Lustig
O13.99, harpercoIIins.co.uk
l you'r innoo a pushina
halthy atingoirction, this
compllingargumnt against
sugar will curbyour swt habit
or gooo. lt's a no-nonsns
xpos about th ct o sugar
onth booy anobiochmistry
o our brains anoat clls.
RnownophysicianDr Robrt
Lustigprsnts his stratgis or
boostinghalthanoimproving
uality o li by larningth
truthbhinocommonhalth
allacis. Th inormationon
apptit hormons lptinano
ghrlin's connctionwithsugar
is particularly mino-blowing.
Louiso Pyno -----
G
E
T
lN
V
O
LV
E
D
!
W
an
t to
b
e
o
u
r n
ext
read
er rev
iew
er7
E
m
aiI
team
w
o
m
e
n
sfitn
ess.
co
.u
k
w
ith
a
few
w
o
rd
s
teIIin
g
u
s
w
h
y
DVDREADERREVlEW
TotaI Body CIeanseoga with$ybiIIe
O12.99, bodyinbaIanceshop.com
Total Booy Cloanso
is oirnt rom
othr itnss DVDs.
Most youwoulous
a wtims thn
shlv, but this can
b intgratointo
your oay - brush
your tth, wash
your ac, clans
your organs!
lt's split intosix
5-minut sctions,
achocusingon
oirnt organ
groups, with
rlaxingmusic ano
calmingnarration.
l oioinoth y
clans sction
slightly strang, but
by th no, l lt
calmanorrsho.
Th positions arn't
tootough, sothy'r
suitabl or any
lvl. l'ousually
choos mor
challngingDVDs,
but atr a longoay
at work anointns
vninggym
sssions l otnhav
oiiculty slping.
Doingsctions o
this DVDbor bo
has hlpom slp.
KaronWillmor,
28, Croyoon-----
'Working with a
personaI trainer
wiII ensure you are
pushed to your
max, rather than
sitting in your
comfort zone
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3S IindyourrcaI agc
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turnbacktimc
S Lat yourscIf young
infourfast wccks
72 Iubcautymistakcs
toditchforgood
OK@M
TMLDLYNG
V can't promis you
th ountain o youth,
but w can hlp you
mak th most o vry
ocao. Rao on or our
xprt guio to ating,
xrcising ano mbracing
li, whatvr your ag
LcVc
,cor ic
What's your score7
A23-26
B27-29
C3D-35
D36-41
E42or above
S. WHATSYOURWAlST-TO-HlPRATlO7
Vaist-to-hipratiois your waist masurmnt
comparotoyour hipmasurmnt. Th
mor at accumulatoarounoth miool,
th mor likly youar tob storingat
arounoyour intrnal organs, anoincrasing
your chancs o ag-rlatoillnsss.
Masur your hips at th wiost point. Th
ratiois calculatoby oivioingth waist
masurmnt by th hipmasurmnt.
RESULTS: AratiobeIow0.85-0.9is
consideredheaIthyfor women.
What's your score7
AD.75
BD.8
CD.85- D.9
DD.95
E1 or more
6. DOYOUHAVEGOODBALANCE7
Ona lat surac, stanoonon lg, litingth
othr lgo th loor anoplac your hanos
onyour hips. Us a stopwatchtochck
howlongyoucankpyour balanc.
RESULTS: YouhavegoodbaIanceif you
canstandstiII for 30seconds or more.
B
irthdays comeandQo, but thenumber
of candIes youbIowout eachyear
means nothinQtoyour body. Your reaI
aQeis writteninyour ceIIs - andit may
not beas younQas youthink.
Th gooonws is, whil youcan't chang
th oat onyour birthcrtiicat, youcan
rst your booy clock. Piological aginghas
longbnthought tob a rsult o your
gntic mak-up, but nowmounting
scintiic vionc shows markrs inyour
clls, whichotrmin howwll youag,
canb altroby oit anolistyl actors.
Try this tst ovisoby Patrick Holoro,
nutritionist anoauthor o Th CScrts o
Halthy /ging(4.99, Piatkus), toinoout
howyour booy's trackingona cllular lvl,
anoollowour xprt aovic ovr th nxt
wpags tokpagingat bay.
What's your score7
A11D/75- 12D/8D
B12D/8D
C12D/8D- 13D/85
D13D/85- 135/95
E135/95- 14D/1DD+
3. AREYOUOVERWElGHT7
Pooy mass inox (PMl) givs a gooo
assssmnt o wight inrlationtoyour
hight. Tocalculat your PMl, irst calculat
your hight suaro(your hight inmtrs
multiplioby th sam igur) thnoivio
your wight by this numbr.
RESULTS: ABMl of around20-25is ideaI.
What's your score7
A18-19
B2D-21
C22-25
D26-28
E29andabove
4. WHATPROPORTlONOPYOURBODY
lSMADEUPOPPAT7
Your booy-at prcntag tlls youhow
mucho your wight is mao upo at. Vigh
yoursl ona st o booy compositionscals
or, i youhav a prsonal trainr, ask thmto
masur youusingskin-olocalliprs.
RESULTS: For womenaged18-39a body
fat ratioof between21-33per cent is
consideredheaIthy. AheaIthyIeveI for
womenover 40is 23-35per cent.
10totaI-body tests
Answer thesequestions andaddupyour
scoretofindout your body's reaI aQe
1. WHATSYOURRESTlNGHEARTRATE7
Sit ina chair withyour t onth loor. Fino
your puls onyour wrist anorcoroth
numbr o bats in5sconos. Continu to
brath normally throughout. Multiply by
4- this is your puls rat pr minut.
RESULTS: AheaIthyIeveI is around
60beats per minute.
What's your score7
A6Dor beIow
B65-69
C7D-74
D75-79
E8Dor above
2. DOYOUHAVEHlGHBLOODPRESSURE7
Youcanchck your bloooprssur at hom
i youhav a machin, or visit your GPor
a raoing. /bloooprssur raoingis
mao upo twonumbrs: systolic (th top
numbr) anooiastolic (th lowr numbr).
Th irst rlcts th maximumprssur in
th artris whnth hart bats anoblooo
courss throughthm, th sconoshows
th minimumprssur inth lull btwn
hartbats. l your artris ar bcoming
lss lastic, th topigur gos up.
RESULTS: TheideaI readingis around
120J180, where120is thesystoIic and
180is thediastoIic.
1 K@M
TMLDLYNG
WHAT'S YOUR
AGE7
You'reonIyyounQ
once, riQht?
WronQ! Takeour
quiztouncover
thefiQureonyour
bodycIock, and
Iearnhowyou
canwindit back
3ways to
ANTl-AGE
YOUR
BODY
Try theseeasy
shortcuts to
sIashtheyears
1
POPAPlLL
Giveyour body a
heIpinQhandwith
this fortifyinQformuIa
packedwithvitamin
EandseIeniumto
protect ceIIs from
oxidativestress.
Patrick HoIfordAGE
Antioxidant, 31.45,
revitaI.co.uk
2
SLEEPAWAY
THEYEARS
Your body repairs
itseIf whiIeyousIeep,
somakesureyouQet
at Ieast eiQht hours
of shut-eyea niQht to
keepyour brainsharp
andbody sIim.
3
GETOUTDOORS
There's mountinQ
researchshowinQthat
thosewhospendmore
timeoutsidehave
Iower stress IeveIs.
Headoutdoors for a
fitness fix withbenefits.
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What's your score7
A3Dseconds
to1 minute
or more
B15-3Dseconds
C1D-15seconds
D5seconds
E1-2seconds
7. CANYOUTOUCHYOURTOES7
Fromstanoing, try totouchyour tos
withyour lgs straight.
RESULTS: lf youcanreachaII the
waydown, giveyourseIf a high-five!
You'vegot great fIexibiIity.
What's your score7
ACantouchtoes without bendinQknees
BCanreachankIes
CCanreachhaIfway downcaIves
DCanreach|ust past knees
ECanbareIy reachknees
S. AREYOURLUNGS
PUNCTlONlNGWELL7
Light a canol anoholoit at arm's lngth.
Plowit out. Howmany tris oos it tak?
RESULTS: Your respiratorysystemis in
goodshapeif youdoit onyour first go.
What's your score7
ASuccessfuI first time
BSuccessfuI secondtime
CTook moreattempts
DHadtobrinQcandIecIoser
EHadtobendarmmoretobrinQ
thecandIea Iot cIoser
9. HOWSYOUREYEHEALTH7
Eysight tnos tootriorat withag, but
what's important is howast it oclins.
RESULTS: lf your prescriptiondoesn't
changeor youdon't wear gIasses, then
your eyesight is hoIdingupweII.
What's your score7
ANonew
prescriptionfor
1Dyears or no
needfor QIasses
BAstronQer
prescription
every 5-1Dyears
CAstronQer
prescription
every 2-5years
DAstronQer
prescription
every 2-3years
EAstronQer
prescription
every 12months
or so
10. HOWSYOURSEXDRlVE7
/halthy sx oriv is a signo a halthy
hormon balanc anolistyl.
RESULTS: Experiencinga dropin
sex drive7 Your IeveIs of hormones
suchas oestrogenmaybeIow.
What's your score7
AUsuaI desireandQoodperformance
BSIiQhtIy reduceddesireand/or
satisfactory performance
CLess thanhaIf thedesireand/or
DLittIedesireandmuchreduced
ENodesireor unsatisfactoryperformance
TheresuIts
lPYOURESCORElSHlGHERTHANYOUR
CHRONOLOGlCALAGE... You'r probably
ovrwight or your hight witha highr-than-
avrag booy at prcntag anowaist-to-hip
ratio. Unortunatly, your clls may b workinglss
icintly thanthy shoulob anoyoumay alsob
oicint insom vital nutrints. lt's tim tochang
your outlook onli anoinvst mor sriously inyour
halth- or nowanoth utur. Try our supplmnt
rcommnoations anoth oit anoxrcis aovic
inthis sctiontohlpyouturnback your booy clock.
lPYOURSCOREMATCHESYOURAGE... You'v
scororlativly wll consioringyour biological
ag matchs your numbr o birthoays, but thr ar
som aras youcoulowork on. Your booy's natural
rpair anornwal systmstarts tounctionlss
icintly withtim, but th right stps canhlp
minimis th impact onyour booy. Vrit a list o th
ustions whr youscorolowst anoovr th nxt
monthtry toimprov your scor throughlistyl
changs. Tak th tst againatr on monthtos
i your rsults hav chango.
lPYOURSCORElSLOWERTHANYOUR
CHRONOLOGlCALAGE... Congratulations! Your
brilliant scor mans you'r youngr thanyour yars,
insio anoout. Youliv a halthy listyl anoit
shows. Kpupth gooowork toutur-proo
your wllbingor many yars tocom.
' YOUR REAL AGE l S
THE ONE WRl TTEN
l N YOUR CELLS'
Your score
StartinQwithyour current aQe...
for every A
youscored
for every B
youscored
for every C
youscored
for every D
youscored
for every E
youscored
TheIower your finaI score, theheaIthier
andbioIoQicaIIy younQer youare
TURN
BACK
TlME
1
EAT SMARTER
'/vitaminancminral-packccit will
kpyouyoung,' says nutritionist Hln
Mony (hlnmonynutrition.com). Goor
antioxicant-richoocs suchas ppprs anc
blubrris, ancat oily ishtwotothr
tims a wk. 'Eatnrgularly, watrcrss
canhlptorcuc in lins,' Hlnaccs.
Cuttingback th cals may hlp, too. Stucis
onmic suggst that slashingoocintak by
3Cto4Cpr cnt coulcboost rsistanc to
ag-rlatccisass. lt will alsokpyou
slim- hancy, as blly at inmiccl ag
almost tripls your risk o cmntia.
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LONG
LlVE YOU!
5 WAYS TO LIVE LONGER
Whether youwant towindbackthecIock
or simpIypreserveyour youthfuI enerQy
andIooks, we'II heIpyouIoveIifefor IonQer
W
hat aQedoyouhopetoIiveto? EiQhty? 9D? Howabout 12D? AccordinQ
toscientists, that's theIifespanthehumanbody is buiIt for. !f youfancy
a shot at tripIefiQures, our time-defyinQpIancanheIp. !t's our uItimateQuideto
heaIthy aQeinQ, withtoptips for baIancinQyour hormones, a menutokeepyou
younQandamazinQyoQa moves toturnback time. Your futurestarts here.
3
STRETCH
FOR SUCCESS
'Yoga kps youyoungbcaus achpos
brings a waltho bnits,' says yoga xprt
RbkahFnsom (|uststopyogartrats.
com). Tak cownwarccog: th classic pos
sncs rshoxygnancblooctoth spin,
r|uvnatingth bocy (turntop64totry it).
'You'll l lss strssc, mor rlaxcancit
will boost your cor strngth,' says Rbkah.
4
SHARPEN YOUR
Ml ND - AND EYES
'Eatingplant oocs, omga-3ancvitaminD
hlps kpcognitiv unctionat its pak,'
says Dr Ny|onEccls (thnaturalcoctor.org).
Plus hobbis, suchas larninga languag,
canhlpstav o cmntia. Stucis also
ouncthos whorat thir ysight as 'gooc'
or 'xcllnt' hav a 63pr cnt lowr risk
o cmntia thanthos whoconsicr thir
visionpoor - socon't nglct your pprs!
5
Kl CK STRESS
TO THE KERB
'Strss acts on iniv popl inth
workingpopulationancis th biggst caus
o sicknss inth UK,' says GorconTurnr,
rgional lacphysiothrapist at Pupa (bupa.
co.uk). 'lt cancaus achs ancpains, nausa,
ciarrhoa, constipation, cizzinss ancchst
pains.' Th answr? Gt moving! 'lncorporat
xrcis intoyour caily routin,' Gorconsays.
'/brisk walk toth shops, cyclingtowork or
garcningcanhlptorcuc strss.'
' A Dl ET PACKED Wl TH
Vl TAMl NS AND Ml NERALS
Wl LL KEEP YOU YOUNG'
2
STAY STRONG
Ostoporosis maks your
bons brittl ancpron tobraking
as youag. Vomn's bon halth
bgins tocclin inour mic-thirtis
ancspcs upatr mnopaus. 'Th bons
inyour spin anclowr bocy support
your wight, sothy'r vry important,'
xplains prsonal trainr OisinDvitt
(oisincvittprsonaltraining.co.uk).
'/robics, wight-baringxrcis anc
rsistanc trainingbuilcbon cnsity in
th spin, whil walkingimprovs
bon cnsity inth spin anchips.'
Gt movingnowtokpyour
bons strongr or longr.
1 K@M
TMLDLYNG
STOP THAT!
YoumaybeaQeinQyour body
prematureIywithout reaIisinQ.
Dr EccIes Iists fivehabits tokick
EATlNGJUNKProcessedfoods
anda Iack of veQQies arema|or
factors inaQeinQyour body
2
SMOKlNG!t causes cancer,
oraI heaIthissues, heart and
IunQprobIems, andaQes skin
3
NOTDRlNKlNGWATERGuzzIe
at Ieast twoIitres of theQood
stuff every day tostay hydrated
4
STAYlNGUPLATEYouQet
your best shut-eyebefore
midniQht, sopower downearIy
5
STRESSlNGOUTYoQa, aerobic
exerciseandsex areaII Qreat
ways toreduceanxiety
HOLDlT!
lt'snever tooearIyto
windbacktheageing
process. Smashthat
tickingcIockwith
toptipsfromour
experts
Harmoniseyour hormones ineverydecade
toknocktheyears off, insideandout
W
ant toknowthereaI secret tostayinQyounQer for IonQer? There's a
miracIeanti-aQeinQinQredient that youwon't findineventhedearest
bottIes of skin-savinQserum. !nstead, this maQic formuIa - responsibIefor bone,
brain, heart andskinheaIth- is producedinsideyour ownbody: yup, it's your
hormones. This carefuIIy baIancedcombinationof chemicaIs is responsibIe
for reQuIatinQaImost every aspect of your body andmind, fromyour weiQht
toyour enerQy IeveIs andmood- but timeis your hormones' nemesis.
Rcnt rsarchby laoingUSanti-agingspcialist Dr Mark Houstonillustrats
th oramatic impact your hormons hav onaging: h claims that th mal
booy ags anuivalnt o 8.6yars inth ocao btwn4Oano5O, thanks
toth hug oropinth booy's hormon proouction. Put th gooonws is that
this tickingtim bombo agingcanb ouso- thr ar stps youcantak at
vry stag o your li tohlpyoustay lookinganolingyoungr. Hr's how.
FlGHTSTRESS
Your twenties
areyour prime
reproductiveyears so
your hormones aremeant tobe
inperfect baIance, but youcanstiII
faII victimtotheageingeffects of
hormonemaIfunction. ThecuIprit7
Stress. 'Stress candramaticaIIy
affect hormoneproduction,' says
hormonespeciaIist Dr JanToIedo.
'lnparticuIar, DHEA, whichgives
energy andfocus, canfaII Iow.'
lt aIsotriggers toomuchcortisoI.
'This increases your appetite,
decreases muscIemass, Iibido
andbonedensity, andcontributes
todepressionandmemory Ioss,'
says Dr Natasha Turner, author of
TheHormoneDiet {47.67, RodaIe
Books). 'lnother words, chronic
stress makes us soft, fIabby and
muchoIder thanwetruIy are! But,
reguIatingit wiII keepyour fat-
burninghormones revving.'
Thefirst steptoeasing
stress is enjoyingIife. 'Laugh,
breathedeepIy andspend
timewithgoodcompany. Rest,
eat whoIefood, drink water and
exercise,' says Dr CIaudia WeIch,
author of BaIanceour Hormones,
BaIanceour Life{11.99, Da
CapoLifeIongBooks).
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CLEAN UP
YOUR Dl ET
'For womn, progstron
lvls bgintooclin inth
arly tomio-thirtis whil ostrognlvls
actually incras slightly,' xplains Dr CV
Ranoolph, author o FromHormono Holl to
Hormono Woll (7.5O, Natural Hormon
lnstitut o /mrica). 'Symptoms typically
incluo aboominal wight gain, ocraso
sx oriv, incrasingly baoPMS, mooo
swings, oggy thinkinganomigrains.'
l you'r xprincingths
symptoms, look carully at your
oit. 'Listyl actors suchas
a high-sugar oit canrally act
th hormons,' says Dr
Toloo. 'l youhav a
hormon imbalanc
whr youhav lots o
ostrognbut not a lot
o progstron, it's
vry commontohav
carbohyorat anosugar
cravings.' Th troubl is,
inoulgingths cravings
only xacrbats th
problm, contributing
toa urthr oropin
progstron. 'lt's a vicious
circl,' says Dr Toloo.
This situationcantypically
lav youlinglthargic
anounmotivato, xplains
hormon halthxprt /lyssa
Purns-Hill PhD. 'Hormonal
imbalancs canhav yourachingor
carbohyorats or instant nrgy anothis
canprvnt youromovlopinga gooo
xrcis rgim bcaus youl unabl to
inoth nrgy anomotivation. Vhat's mor,
ostrognoominanc cancompl youto
rachor chocolat, biscuits anocaks or
nrgy, anoco anocolas or a bit o
stimulationtogt youthroughth atrnoon
or tohlpwak youupinth morning.'
Youcanbrak this cycl by twakingyour
oit. 'Goor a oit withplnty o low-Gl
ooos. /voioco anoalcohol anoas a
gnral rul rouc your sugar anosalt
intak, anoorink plnty o watr,' says Dr
Toloo. '/voioprocssohigh-at snacks.
lnstao, at goooats lik colowatr ish,
rawnuts anosos. Ths containomga-3
oils whichar anti-inlammatory, so
thy'r particularly goooor PMS.'
3
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' CHRONl C
STRESS MAKES
US SOFT,
FL ABBY AND
MUCH OLDER
THAN WE
TRULY ARE'
GET EVEN
DO RESl STANCE
TRAl Nl NG
Tstostron lvls start to
graoually oclin romyour ortis
anointoyour itis, rsultinginth oraoo
hot lushs, alongwithnight swats, vaginal
orynss, aching|oints anooprssion.
'Tstostron is important or mmory, clarity
o thinking, nrgy anolibioo. lt's alsoa vry
important hormon or th bons toprvnt th
ovlopmnt o ostoporosis,' says Dr Toloo.
lnyour ortis, your growthhormon lvls
alsobgintooiprapioly. 'Py 4Onarly vryon
is oicint ingrowthhormon, anoat 8Oour
lvls hav oiminishoby at last 9Opr cnt,'
says Dr Turnr. 'Th gooonws is that strngth
trainingthr tims a wk, incorporating
protinat achmal anomaintaininggooo
slphabits will naturally boost your growth
hormon lvls, whil kpingblly at at bay.'
/ccoroingtonutritionist GlnMattn, author
o Tho HoalthDolusion(2.99, Hay Hous),
uppingth amount o zinc anomagnsiumin
your oit will boost tstostron lvls. 'Zinc
inhibits th convrsiono tstostron to
ostrogn,' xplains Gln. 'Fooos suchas ro
mat, saooo(spcially oystrs), pumpkin
sos, cocoa anowhat grmar rnowno
aphrooisiacs ou tothir highzinc contnt.'
Magnsiumis alsossntial or nrgy ano
works withzinc toboost growthhormon,
laoingtoa bttr libiooanoa gratr sns
o wllbing, Glnsays. Put, rcnt rsarch
suggsts that 8Opr cnt o UKwomnago
35to49oon't vngt 3OOmgo magnsium
a oay - ar blowth rcommnoo4OOmg
a oay intak. Goor magnsium-richgrnlay
vggis, nuts, lgums anowholgrains.
EASElNTOMENOPAUSE
Theaverageagewomen
hit menopauseinthe
UKis 51, whenthebody
is sooestrogen-deficient that
periods noIonger occur. 'During
this time, skinbegins tothin, not
onIy faciaIIy,' says Dr RandoIph.
'Weakeningof thevaginaI Iiningis
commonandcanresuIt inpainfuI
intercourseandurinary tract
infections. TestosteroneIeveIs aIso
pIummet, causingmoreissues with
Iibido, andyoumay noticefoggy
thinkingandIoss of muscIemass.'
LoweredIeveIs of oestrogenare
aIsoassociatedwitha decreasein
serotonin, Dr RandoIphexpIains,
Ieadingtodepression, anxiety,
worryingandsIeepdisruption.
'This hormonaI dipaIsoincreases
therisk of insuIinresistance, beIIy
fat, infIammation, heart disease,
diabetes, AIzheimer's disease
andosteoporosis,' hesays.
Nutritionist andauthor of It
Must BeMy Hormones {14.99,
MichaeI Joseph) Vicki Edgsonsays
IifestyIefactors canreduceageing
symptoms of oestrogendeficiency.
'NutritionaI suppIementation,
incIudingvitaminD3, is essentiaI
at this age, whenthebody's abiIity
toabsorbnutrients from
foodis substantiaIIy
diminished.'
' STRENGTH
TRAl Nl NG,
EATl NG
PROTEl N
AND GOOD
SLEEP
HABl TS
Wl LL KEEP
BELLY FAT
AT BAY'
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1 K@M
Eat morespinachfor
a better sex Iifeand
happier moods
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FlT AND SEXY
FOR LlFE
MatchinQyour workout toyour aQewiII
heIpyouIiveaIonQer andheaIthier Iife.
Here'showtomovethrouQhthedecades
E
xercisehas pIenty of thinQs QoinQfor it - andoneof thebest is its abiIity
tokeepyour mindandbody firinQonaII cyIinders for years tocome.
'KeepinQyour mobiIity andyour strenQthupis oneof thekey factors inIivinQ
a IonQer, heaIthier Iife,' aQrees personaI trainer MoIIieMiIIinQton(ptmoIIie.com).
Stayingactiv canboost li xpctancy, ocras your risk o oiabts ano
caroiovascular problms, olay th onst o omntia ano/lzhimr's, anoboost
your lO. /mazing, right? Put, oirnt ocaos ruir oirnt approachs to
itnss, sow'v rounooupth bst workouts or vry bigbirthoay.
EXPERl MENT
l N YOUR 20S
lnyour twntis, your workout aims ar
probably garoarounoyour apparanc
or kpingit or sports. Put youcanalso
utur-proo your booy withr wights.
'Litingwights is important as it improvs
your booy shap, rvs your mtabolism
anoincrass bon onsity,' says Molli.
You'r young, it anolxibl, soit's
a goootim toxprimnt - spcially
withworkouts that ruir lots o
impact or lxibility. 'Try as many
oirnt activitis as youcantoino
what youlov,' tips Molli. 'l you
n|oy it, you'll kpit upas youag.'
Try: Freeweights, AntiGravity
yoga, ravecIasses andmartiaI arts
GO EASY l N YOUR 40S
Your xrcis routin might start tol lik haro
work as youhaointoyour ortis. 'Put i you'r
usotoxrcis - i youstartoanomaintainoit
as part o your listyl inyour twntis - thr's
nonotoslowoownorastically,' says Molli.
Howvr, i you'v allno th banowagon,
youmay notorstart ina lowr gar. 'Start
withlowr-impact activitis, suchas walking,
swimminganoyoga, toas intoit,' says Molli.
Onc you'r back inth gam, upth intnsity
- rsarchromth Montral Hart lnstitut
showothat high-intnsity intrval sssions
mak miool-agopopl halthir anosmartr!
Try: Sprints sessions, swimmingandAquaZumba
KEEP MOVl NG
l N YOUR 50S
{ AND BEYOND! )
Exrcis might start tohurt at this ag,
but toprotct your bons it's important
tokpmoving. 'l your |oints bcom
painul withag, look or low-impact activitis,
suchas swimminganocycling,' says Molli.
Vight-baringactivity suchas walking, |ogging
anoracut sports lik tnnis shouloplay a part,
too. 'Vight trainingis ky tomaintainingstrong
bons anoavoioingracturs,' Molli xplains.
/s yougt olor, vryoay movmnts may
bcom oiicult, but kpingactiv canolay
th onst o that traomark stinss. 'Functional
trainingis important as youag as it givs you
inopnonc,' says Molli. 'Yoga is antastic, as
it maintains your rang o mobility.'
Try: Hatha yoga, cycIing, swimming, free
weights, BodyPump, tennis, squashandwaIking
LlFTWElGHTSlNYOUR30S
UnfortunateIy, after thebig3-0it gets
increasingIy harder toshift thoseIast few
pounds. 'Your metaboIismsIows as youage,
whichinfIuences your abiIity toburnfat,' says
MoIIie. 'You'II takeIonger toburncaIories, but
introducingresistancetraining, stayingactive
withcardioanddrinkingpIenty of water wiII
heIpyougainanedgeover Mother Nature.'
Stress canIeaveyoumorepronetodepression
andheart diseaseintheIongrun, but exercise
is a great stress-buster. Soif you'rejuggIing
kids, a career anda mortgagetry taking
timetochiII out witha yoga cIass, or punch
away your frustrations intheboxingring.
Try: Body Pump, yoga, boxing, kettIebeII
sessions andCrossFit
$QWL*UDYLW\ \RJD DQ\RQH"
' AFTER THE Bl G 3 - 0
l T GETS HARDER TO
SHl FT THE POUNDS'
7LPH WR KLW WKH SRRO
ion
e
W
ant towindback thecIock?
Or maybeyou|ust want to
safeQuardwhat you'veQot for the
future. Theanswer is stayinQactive.
Whether you're25or 55, your
fitness doesn't havetopIummet as
thedecades roII by. !nfact, reQuIar
exercisewiII keepyour body and
braininpeak condition, your |oints
heaIthy andheIpsIashyour risk of
deveIopinQchronic iIInesses suchas
cardiovascuIar diseaseandtype2
diabetes. Sounds Qoodtous!
Vhil combiningcaroioxrcis
withrsistanc work is ky to
kpingyour wight inchck ano
boostingmuscl mass - which
naturally oclins as w ag - rgular
yoga sssions hlptokpyour
booy stronganosuppl anoyour
minosupr-sharp. 'Yoga also
rlass strss romth booy ano
kps lvls o hormons suchas
cortisol anoaornalin inchck,'
xplains yoga xprt Tamal Doog
(tamalyoga.com).
Try Tamal's anti-agingyoga
posturs tohlpkpyouhalthy
romth insio out, yar atr yar.
Eachpos hlps toimprov th
blooolowarounoyour booy ano
boosts your immun systmas you
sculpt a lanphysiu. /ltrnat
btwnth twosssions blow,
prorminga minimumo thr
sssions a wk or bst rsults.
Beginner
1 x each
session
lntermediate
3x each
session
Advanced
4x each
session
PROPER BREATHlNG
/ra traino:
WHOLE BODY
Technique
OSit cross-lggo
onth loor on
a mat withyour
palms rsting
onyour kns.
Clos your ys
anobrath
DOWNWARD DOG
/ras traino: REAR THlGHS, ARMS
Technique
OStart onall ours, thn
tuck your tos unor ano
lit your kns, pushing
HOT TlP
Use this time to
practise some
stress-busting
meditation
SAFETY TlP
lf you feeI Iike
you're straining
your arms, do
the pose from
your knees
Session1
OProper breathinQ
OCat cow
OCobra
ODownwarddoQ
Session2
OStandinQforward-bend
OWarrior !
OTrianQIepose
OBridQe
UsetheseeiQht
easymovesto
aQe-proof your
bodyandbrain
andQIowfrom
theinsideout!
back intoyour hls ano
litingupyour hips.
OMak sur your lgs ar
hip-wiothapart anoyour
arms ar shoulor-wioth
apart, ingrs pointing
orwaroanoyour hanos
spraowio. Kpyour
nck rlaxothroughout.
OHoloth positionor
about 5braths thn
lowr oowntoyour
kns or a brak.
STAY
YUNG
oply throughyour nos,
withyour mouthcloso.
OContinu brathingor btwn
2 to5minuts.
V
S
G
X
N
F
@
OWNWARD DOG
nQ
Q
ard-bend
1 K@M
TMLDLYNG
'YoQaheIpskeep
your bodystronQ
andsuppIeand
your mind
super-sharp'
KlT YOU LL NEED:
Yoga mat towl
CAT COW
/ras traino: SPlNE, PELVlS
Technique
OStart onall ours withyour wrists
oirctly unor your shoulors ano
your kns unor your hips.
Olnhal anolit your haouptoth
sky, oippingyour stomachtowaro
th grounoor cowpos. Thn
xhal anotuck your chinintoyour
chst, as yourounoyour back to
mov intocat pos.
COBRA
/ras traino: BACK,
ARMS, STOMACH, CHEST
Technique
OLi onyour stomachona
mat withth tops o your
t rstingonth loor.
Plac your hanos onth
grounonxt toyour ribs,
kpingyour lbows bnt
at a 9C-ogr angl.
Olnhal anolit your chst
away romth grouno,
rollingyour shoulors back
anopullingyour chst
orwaroas youooso.
OHolothis positionor 3
braths thnlowr your
chst back toth loor.
SAFETY TlP
OnIy go deep
enough to feeI your
back muscIes hex.
lf it feeIs Iike
it's too much,
stay Iower
SAFETY
TlP
Keep your
eIbows straight
throughout
OContinu this sunc in
a luiomotion, goingback
anoorthbtwncat ano
cowpos withth brath, or
btwn to5minuts.
V
O
R
D
S
:
L
O
U
l
S
E
P
Y
N
E
P
l
C
T
U
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S
:
D
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Y
P
l
R
D
,
C
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S
S
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L
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:
/
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D
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O
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:
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U
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Technique
OStart stanoingwithyour t
hip-wiothapart anooloyour
booy orwaro. Holoontoyour
lbows anokpyour lgs
slightly bnt or narly straight,
opnoingonyour comort.
OTry tobringyour hips ovr your
ankls anoprss your thighs
back tospraoth sit bons.
OTak 5opbraths hr, thn
slowly stanoup.
Technique
OStart lyingonyour back onth
mat withyour kns bnt ano
your t nar your bottom.
Plac your palms onth
grounoby your sios.
Olnhal anolit your hips ano
bottomo th grouno.
lntrlac your ingrs unor
your back anotuck your
shoulors unor tosupport
youinth pos.
OTak 5slowbraths, thn
com oownanohugyour
kns toyour chst.
Technique
OStanowithyour t wio,
turningyour right oot toth
right at a 9C-ogr angl.
OKpingyour lgs straight,
tak your arms out toth sios
lik wings, palms acingoown.
OPlac your right hanoonyour
right shin(or th loor) ano
rachyour lt armuptoth
ciling- but oon't lt it mov
bhinoyou. Focus onopning
your chst, litingyour tos,
lingyour t lx ano
irmingth thighs.
OTak 5slow, opbraths
inthis pos anorpat on
th othr sio.
Technique
OStart stanoingwithyour t
togthr thntak a bigstp
orwarowithon lg.
OTurnyour back hl soyour
oot is at a 45-ogr angl.
Pnoyour ront kn to9C
ogrs anorachyour arms
upwithyour lbows straight.
OFocus onsuaringyour hips,
orawinginyour stomachano
litingyour chst or 5slow
op, braths thnrpat
onth othr sio.
WARRlOR l
/ras traino: BOTTOM,
THlGHS, SHOULDERS
BRlDGE
/ras traino: BACK, BOTTOM, THlGHS
TRlANGLE POSE
/ra traino: THlGHS
'Eachposeimproves
bIoodfIowandboosts
your immunesystem'
SAFETY TlP
Keep your
front knee at
a 90-degree
angIe
SAFETY TlP
PIace a roIIed-up
toweI between
your thighs to
stop your knees
knocking
STANDlNG PORWARD-BEND
/ras traino: THlGHS, SPlNE
SAFETY TlP
Come out of the
pose sIowIy to
avoid feeIing
dizzy
HOT TlP
HoId this
thigh-scuIpting
pose for Ionger
to make it a bit
tougher
1 K@M
TMLDLYNG
FR samp|e of Sun Ch|ore||a
**
8uy nowat:
www.SunCh|ore||a.co.uk
freephone
0800 008 6166
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1 K@M
TMLDLYNG
Y
ouarewhat youeat! Whenit comes toyour skin,
that aQe-oIdcIichstarts torinQtruer thanever.
Foodprovides thebuiIdinQbIocks of heaIthy skin, hair,
bones andmuscIes, andtheriQht menucanheIptokeep
themstronQandfIourishinQ- evenas youaQe.
So, howooyouat yoursl young? Easy. Py avoioing
th ooos that activly ag youanotuckingintoth
ingroints that naturallyight o nastynvironmntal
oamag. Gt uptospowithth ooos anoactors that
will ag your ac astr, thnput your booy intorvrs
gar withour our-wk anti-agingoit.
EATFOR
YOURAGE
Your skinneeds different
nutrients at different staQes
of your Iife. FoIIowthis Quide
toeat better inevery decade
lNYOUR20S
Youwon't seeanyserious signs
of ageingyet, but youmaybe
doingdamagethat shows Iater
LYCOPENEProtect your skin
fromsundamaQewithIycopene
fromcookedtomatoes.
lRONHeaIthy skindemands
QoodbIoodfIow, but your
monthIy cycIemay depIeteyou
of iron. Eat Ieanredmeat and
driedfruit, suchas apricots.
lNYOUR30S
Youmaystart toseethefirst
reaI signs of ageing, whiIe
hormonaI imbaIances Ieadto
unevenskinandbreakouts
SULPHURSupport your Iiver
soit candetox excess hormones
withsuIphurous broccoIi,
cauIifIower andcabbaQe.
MAGNESlUMThestress of
work andhavinQa famiIy couId
beupsettinQdiQestionand
disruptinQanti-aQeinQsIeep. Up
your QreenveQfor a Qooddose.
lNYOUR40S
Theperimenopausecan
acceIerateskinageingand
causeknock-oneffects onthe
thyroid, Ieadingtothinner hair
OMEGA-3PIumpyour skin
fromtheinsideby eatinQoiIy
fishandnuts andseeds.
lODlNELowthyroidsIows the
metaboIism, causinQweiQht
QainandreducinQhair Qrowth.
Eat sea veQetabIes suchas nori
seaweedonsushi totopup.
lNYOURS0S ANDBEYOND
lt canbea chaIIengetostay
IookingandfeeIingyoungafter
menopause, as visibIeageing
increases andenergydips.
PROTElNWomenuseprotein
Iess effectiveIy as they aQe. Low
proteincanmeanpoor skinand
hair, water retentionandIow
muscIetone. Eat eQQs, fish,
Iow-fat dairy andIeanmeat.
HYDROCHLORlCAClD
WeproduceIess stomach
acidas weaQe, but it's key to
nutrient absorption. Takean
HCLtabIet at meaI times.
' FOOD PROVl DES THE
BUl LDl NG BLOCKS
OF SKl N AND HAl R'
aciar
slir
Whoneeds Botox?
FiII your pIatewith
thesesuperfoods
for theuItimate
anti-aQeinQfix
EAT YOUR
WAY TO
2. SUGARYTREATS
Rsarchshows that oits highin
rinosugar canhastnth aging
procss. Sugar attacks lastinano
collagnibrs, makingthmbrittl
anolaoingtoin lins anowrinkls.
POODPlXCut back onthosecakes,
biscuits, sweets, fruit juiceand
sauces. Keepsweet treats toa
minimumandIook for naturaI sugar
substitutes, suchas xyIitoI andstevia.
3. STRESSlNGOUT
Strss triggrs th hormon cortisol,
whichmay prvnt skinhaling. lt
canalsoact slp- anoa ocnt
slumbr is crucial or skinrpair. During
uality slp, your booy rlass
humangrowthhormon (HGH) rom
th pituitary glanotorpair clls - w
naturally proouc lss HGHas w ag,
sogoooshut-y bcoms crucial.
POODPlXCut back onaIcohoI and
caffeinetoIower thestress response
andimprovesIeep. Magnesiumand
caIcium-richfoods {greenIeafyveg
anddairy) wiII heIptoreIax muscIes
andcaImthebrain, respectiveIy.
4. POODlNTOLERANCES
Fooointolrancs anoallrgis arn't
|ust uncomortabl, th inlammation
thy caus has a hug ct onyour
skin's apparanc. Dairy, grains,
nightshao vgtabls suchas
tomatos anoaubrgins, citrus, nuts,
ggs anoshllishar all common
irritants inth humanbooy.
POODPlXKeepa fooddiarytosee
if anyfoods trigger a fIare-up. And
makeaneffort tokeepyour diet
varied. Eatinga foodover andover
againis a shortcut toirritation. Keep
infIammationtoa minimumbyeating
foodrichinessentiaI fats, suchas
nuts, seeds, avocadoandoiIyfish.
S. POORDlGESTlON
l yousur lPS, constipationor
oiarrhoa, chancs ar you'r not
absorbingnoughnutrints romyour
oootokpyour ac lookingits bst.
POODPlXTakea probiotic capsuIe
daiIytoheIpyour tummydoits job.
Eat morefibreandprebiotic foods,
suchas vegetabIes andpuIses, which
'feed' friendIygut bacteria.
6. TOXlCOVERLOAD
Th livr hlps your booy gt rioo
toxic substancs, but i it's ovrworko
(toomuchalcohol, cigartt smok
anounhalthy ooo) your booy may
b orcotous otox planP: th skin.
Th rsult is nasty ronss anospots.
POODPlXEat organic andcut back
onprocessedfoodandaIcohoI.
Brassica vegetabIes {broccoIi,
cauIifIower, cabbageandBrusseIs
sprouts) aIsosupport theIiver.
6AGElNGTRlGGERS.
ANDHOWTOSTOPTHEM
1. SUNEXPOSURE
Ninty pr cnt o prmatur agingis oowntosun
oamag. UVlight causs r raoicals tooamag cll
mmbrans, rlasingostructiv nzyms callo
protass. Ths brak oownth sot skltono th
skin, cratingwrinkls anooiminishingcollagn.
POODPlXAntioxidants arethebest waytofight free
radicaIs, soit's important toeat pIentyof brightIy
coIouredfruits andvegetabIes. Tuck intotomatoes,
mixedpeppers, citrus fruit andberries.
D/Y
BREAKFAST
small pot o probiotic, sugar-r
yoghurt ano2tbspo brris.
Or
Porriog mao with5Cgwhol
porriog oats, 2Cml skimmomilk
ano4choppoorioapricots.
MORNlNG SNACK
2tbspmixounsaltonuts anoraisins.
Or
2 oatcaks withPrazil nut buttr.
LUNCH
cartono rshlntil soupano
small wholmal roll.
Or
cookosalmonillt srvowith
a spinachanowatrcrss salao.
AFTERNOON SNACK
2 clmntins anotbsp
sunlowr sos.
Or
2tbspsunlowr sos ano
5strawbrris.
DlNNER
5Cgwholmal spaghtti withrsh
tomatosauc.
Or
bakoswt potatowitha cano
tuna anoa grnsio salao.
D/Y 2
BREAKFAST
2-ggomltt withslico
mushrooms.
Or
Fruit smoothi mao with2tbsp
probiotic yoghurt, small banana
ano6strawbrris.
MORNlNG SNACK
2 sticks clry with mini pot
o sot chs.
Or
appl ano6almonos.
LUNCH
skinlss chicknbrast
anomixosalao.
Or
cooillt withstamobroccoli
anoroastoppprs.
AFTERNOON SNACK
slic mlonwrappoin2 slics
Parma ham.
Or
avocaooano5cashwnuts.
DlNNER
CCgtoustir-riowithsugar snap
pas anoPrussls sprouts.
Or
CCgillt stak srvowith
ratatouill.
hc La `corsc
`cor_ cic
6
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W
)UXLW
VP
RRWKLH
MlX
ANDMATCH
THESEMEAL
lDEASOVERTHE
NEXTFOURWEEKS
TOBOOSTYOUR
SKlNFROM
WlTHlN
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1 K@M
TMLDLYNG
D/Y 3
BREAKFAST
2 ggs, scramblo, with grillo
tomatoano slic o toasto
wholmal brao.
Or
2 grilloilomushrooms stuowith
5Cgcrumblota chs anorsh,
choppomint.
MORNlNG SNACK
appl ano6hazlnuts.
Or
2 Ryvitas withcottag chs.
LUNCH
cansaroins on slic ry brao
withspinachanowatrcrss salao.
Or
Kingprawns srvowitha uinoa
anovgtabl salao.
AFTERNOON SNACK
2 oatcaks spraowith2tbsp
hommao guacamol.
Or
2 oatcaks spraowith
2tbsphoumous.
DlNNER
Chicknstir-ry srvowith
5Cgbrownric.
Or
CCgturky minc Pologns srvo
withstamocourgtt ribbons.
D/Y 4
BREAKFAST
2 poachoggs on slic
wholmal toast.
Or
Protinsmoothi mao witha scoop
o hmpprotin, 3Cml almonomilk
anoa hanoul o brris.
MORNlNG SNACK
larg carrot with mini pot
o houmous.
Or
2 small orangs ano5almonos.
LUNCH
cartonbroccoli anolk soup
witha small wholmal roll.
Or
bakoswt potatowith small
cano salmonanoa mixosalao.
AFTERNOON SNACK
slic mlon, wrappo
in2 slics o Parma ham.
Or
small buncho ro
graps ano2 Prazil nuts.
DlNNER
2 salmonishcaks with
stamovgtabls.
Or
Coconut chickncurry
withbrownric anosalao.
D/Y 5
BREAKFAST
Sugar-r musli srvowith
2Cml oat milk.
Or
2 boiloggs with slic toasto
ry brao.
MORNlNG SNACK
small sugar-r yoghurt, toppo
withtbsptoasto, slivroalmonos
anotsphony.
Or
2 oatcaks with2tbsplow-at
cottag chs.
LUNCH
wholmal pitta brao, stuo
withpack lavourochicknmini
illts anosalao.
Or
Mixobansalaosrvowith small
wholmal roll.
AFTERNOON SNACK
2tbsplavourosunlowr or
pumpkinsos.
Or
2 Ryvitas withhoumous.
DlNNER
CCgtoustir-ry mao with
sugar snappas, Prussls
sprouts
ano
baby corn.
Or
Vgtarian
lasagn srvo
witha mixosalao.
D/Y 6
BREAKFAST
Frnchtoast mao with slic
wholmal braooippoin batn
gganorioina non-stick pan. Srv
witha sprinkl o stvia ano2tbsp
rshblubrris.
Or
5Cgporriog mao with2Cml
coconut milk, 2tsplinsos ano
small choppobanana.
MORNlNG SNACK
2 oatcaks with slic smoko
salmonanotspchoppo, cooko
btroot.
Or
par ano5almonos.
LUNCH
small pack o alal srvowith
yoghurt anotabboulhano
hrbsalao.
Or
cartonlntil soupwitha small
wholmal roll.
AFTERNOON SNACK
small buncho rograps
ano2 Prazil nuts.
Or
punnt blubrris ano
2tbspnatural yoghurt.
DlNNER
CCgturky minc Pologns with
stamocourgtt ribbons.
Or
CCglanb chilli concarn srvo
with5Cgbrownric.
D/Y 7
BREAKFAST
2 grilloilomushrooms, stuo
with5Cgcrumblota chs ano
rsh, choppomint.
Or
2 ggs, scramblo, anosrvowith
slic toastosplt brao.
MORNlNG SNACK
Ryvita withcansaroins intomato
sauc, masho.
Or
Ryvita with2tbspbanoip.
LUNCH
chicknanoavocaoosanowich
onwholmal brao.
Or
rshmackrl illt grilloano
srvowithroastovgtabls.
AFTERNOON SNACK
3rshigs ano6walnut halvs.
Or
appl ano5Prazil nuts.
DlNNER
bakoswt potatowithcaulilowr
anobroccoli inchs sauc.
Or
cooillt grilloanosrvowith
mixostamovgtabls.
FRESH
FLAVOUR
Livenupyour meaIs
withthesedressinQs
andsauces
Herbs andspices,
freshanddried
Soya sauceand
Worcestershiresauce
Lemon|uice, wine
vineQar or cider vineQar
OIiveoiI (nomorethan
2tbspper day)
Pesto(nomorethan
1tbspper day)
NaturaI sweeteners:
stevia or xyIitoI (nomore
than1tbspper day)
MapIesyrup(nomore
than2tspper day)
Sea saIt andfreshIy
QroundbIack pepper
STEERCLEAROF.
RefinedsuQar, honey,
mayonnaise
TREAT
TlME!
At theendof eachweek, you
deserveatreat. RewardyourseIf
withoneof theseoptions
1 smaII gIassof redwine
35gbar of darkchocoIate
30gof cheesesuch
asCheddar
V
O
R
D
S
:
L
O
U
l
S
E
P
Y
N
E
P
l
C
T
U
R
E
:
S
l
M
O
N
T
/
Y
L
O
R
1 K@M
TMLDLYNG
Your make-uphabits couIdbe
aQeinQyour Iook. Wipeaway
adecadewithour mastercIass
D
on't underestimatethepower of make-up- theriQht
facepaint canmakeyoufeeI younQer, sexier andmore
sophisticated, accordinQtoa survey by EscentuaI. The
beauty brandaIsodiscoveredthat expertIy appIied
make-upcanheIpyouIook 1Dyears younQer! Wiseup
toyour beauty bIunders for aneasy anti-aQeinQfix.
BEAUTY
BLUNDERS
THAT ADD
10 YEARS
' A Ll GHTER, BRl GHTER
COLOUR HELPS Ll PS
APPEAR FULLER'
PLAWLESS
Less ismorewhenit
comestoyouthfuI
make-up-keepaIight
touchtoIet your naturaI
beautyshine
Beauty bIunder 1: WearinQthewronQmascara
Togt th most out o th magic wano, think volum ovr
lngth. 'Us a curlr, thngoovr lashs witha thickning
mascara,' says Nicola Vakling, Mii proouct ovlopmnt
managr (grrarointrnational.com). 'Lav lowr lashs
natural toavoiosmuoging, whichhighlights puy lowr lios.'
Try: CIiniqueHighlmpact ExtremeVoIumeMascara,
17, cIinique.co.uk
Beauty bIunder 2: GoinQheavy onthemake-up
'Toomuchpigmnt anoa matt inishwill accntuat lins,'
says Nicola. 'Goor a tintomoisturisr anomix it witha littl
o your xistingounoationinstao.'
Try: GuerIainSun-KissedTintedMoisturiser SPF10,
28.35, escentuaI.com
Beauty bIunder 3: UsinQthewronQshade
Varingth wrongbas canaccntuat lins, somatch
your ounoationtoyour nck. 'Goor light-oiusing
ingroints that aoapt toyour skinton,' tips Nicola. 'lt'll
mak th light you'r apparinginasir topull o.'
Try: CIarins SkinlIIusionMineraI LoosePowder
Foundation, 28, 080003S3558
Beauty bIunder 4: ToomuchconceaIer
Puy unor-y bags ar a commonsio ct o aging,
but rsist th urg toslapona havy layr o concalr.
'Str clar o highly pigmntoconcalrs. Thy aoo
wight toth unor y, accntuatingin lins,' says Nicola.
Try: Mii Cosmetics CompIeteCreamConceaIer,
14.50, gerrardinternationaI.com
Beauty bIunder 5: WearinQdark Iippie
/lightr, brightr colour hlps lips appar ullr. l you'r
goingor a statmnt lip, 'Par back your y mak-upano
aooblushr ina similar colour toyour chks,' Nicola says.
Try: MACLipstick inGirI About Town, 14, andMAC
CremebIendBIushinSoSweet SoEasy, 17.50,
maccosmetics.co.uk
Beauty bIunder 10: NeQIectinQyour skin
Skingts orir as w ag, solook or a moisturisr with
hyoratingproprtis anoskin-boostingingroints such
as collagnthat youcanus as a bas or mak-up.
Try: LoveYour SkinLondonlntensiveHydra-GeI
Moisturiser, 29.99, Iys-Iondon.com
Beauty bIunder 9: OverdoinQtheIipIiner
Usinga oark shao tooutlin your lips is 'a totally oato
look,' says Nicola. 'Goor a colour that matchs your lipstick
anosotly outlin your lips bor applyinglipstick.'
Try: DiegoDaIIa PaIma LipPenciI, 13,
marksandspencer.com
Beauty bIunder 8: UsinQthewronQbrush
Highlightingskinwithbronzr or blushcanaooa youthul
glow- i youoon't ovrooit. /pply toth highst point on
chkbons usinga bigbrush. 'Th wrongbrushmaks it
asy tous toomuchanocrats a harshlook,' says Nicola.
Try: DirtyWorks Powder Brush, S.99, Sainsbury's
Beauty bIunder 7: GIitter overIoad
/littl sparkl canlivnupyour look, but lots o glittr can
b tacky. 'Str clar o usingyshaoowall ovr th y
anotowaros th browbon. Just swip it across th lio, ano
unor th lowr lashlin or a subtl shimmr,' says Nicola.
Try: VlVOTrioEyeshadowinBronzeMeUp, 2.50, Tesco
Beauty bIunder 6: Over-pIuckinQyour brows
Youcangrooma grat browat any ag - ollowyour natural
shap anooon't gotoothin. 'Fill ingaps witha pncil that's
slightly lightr thanyour natural colour,' says Nicola.
Try: TweezermanSIant Tweezer, 20, tweezerman.co.uk;
NYXEyebrowPush-UpBra, 9, nyxcosmeticsstore.co.uk
BEA BEA
1
2
3
4
5
6
7
8
9
10
TheSERUM
La PrairieAnti-Aging
Longevity Serum
O52, housorasr.co.uk
THEPROMlSE: This luxurious srum
aturs natural botanical xtracts to
guaroagainst prmatur agingano
boost skin's lasticity.
THELOWDOWN: This srumis pricy but
thankully a littl gos a longway! l applio
a pa-sizoamount toskintwic a oay or
on wk anoatr achapplication, my
skinlt thoroughly hyorato. Th rich
ormula is moisturisingwithout bing
grasy or havy, makingit a grat bas
or mak-up. /lthoughl oion't notic a big
oirnc inin lins atr |ust svnoays,
my usually ory skinlt muchsmoothr.
THEVERDlCT: MyskinIooks noticeabIy
brighter andpIumper after just oneweek.
Worththeinvestment!
Louiso Pyno
TheCLEANSER
JasonC-Effects Pure
NaturaI Super-CCIeanser
OC.29, |asonnaturalcar.co.uk
THEPROMlSE: /gntl, all-natural
clansr withstr-Cantioxioants totackl
in lins, wrinkls anounvnskinton.
THELOWDOWN: This gorgous smlling
clansr lits mak-upanooirt without
lavingyour skinory or strippoo its
natural balanc. lnact, youwon't inoany
parabns or sulphats hr, soit's grat i
youhav snsitiv skinor want tocut oown
onchmicals. lt's a oamingclansr which
maks it asy tous inth showr, anoit
rmovoall tracs o my y mak-up.
THEVERDlCT: ThefoamingactionIeft my
facefeeIingtighter andbrighter, but for
reaI anti-ageingeffects it's best touseit
withtheother products intheC-Effects
range. Onits own, it's a IoveIycIeanser.
Amanoa Khouv
TheEYECREAM
EIemis Pro-lntenseEye
andLipContour Cream
O59.5C, timtospa.co.uk
THEPROMlSE: /ctiv plant xtracts hlp
irmanoplumpory, thinskinarounoth lips
anoys or a rmoollolook.
THELOWDOWN: Plant stmclls ar hug
inth bauty worlosol xpctobigthings
romthis cram, whichorivs its powr
romth alpin olwiss lowr. l usoit
rligiously at night, smoothingth cram
arounomy ys anomouthas oircto, but
rarly rmmbrotous it inth mornings
as wll. lt's richinnutrints but light in
txtur, anoyouonly noa tiny amount.
THEVERDlCT: SadIy, l haven't noticeda
significant differenceinmycrow's feet
yet, but a twice-daiIy appIicationis bound
todeIiver moresmoothingresuIts.
Ponny Carroll
TheMOlSTURlSER
No7Protect &Perfect
lntenseDay Cream
O22, boots.com
THEPROMlSE: Provntovisibly improv
oplins anowrinkls or youngr looking
skininour wks.
THELOWDOWN: This cramglios on
asily anosits wll unor mak-up. l lik
th act it's got anSPFo 5- l'mtoolazy to
bothr applyingsuncramsparatly inth
blakr months! l'monly 26, somy lins ano
wrinkls arn't xactly op-st, but l hav
som signiicant crass onmy orhao,
sol wantotos what this coulooo.
THEVERDlCT: After a week's use, myskin
Iooks inbetter condition- it's definiteIy
Iess dryandl Iiketothink myfurrowed
foreheadhas improvedsomewhat. l have
highhopes for theendof themonth!
Fllio Moss
Lc ania_ein_ Leao,
rccocs iVe o c he
h,e? ean os he
aes Lo,s c he es
WHA
improvedsomewhat. l have
r theendof themonth!
' THE Rl CH FORMUL A l S MOl STURl Sl NG
Wl THOUT BEl NG GREASY OR HEAVY'
' AFTER
A WEEK' S
USE, MY
SKl N
ALREADY
LOOKS
Ll KE l T' S
l N BETTER
CONDl Tl ON'
T
R
lE
D
&
T
E
S
T
E
D
B
Y
T
E
A
M
W
F
WORKS?
1 K@M
TMLDLYNG
TheCAPSULES
ViridianResveratroI CompIex
O3, virioian-nutrition.com
THEPROMlSE: Takinga capsul or twoa oay ors th antioxioant
gooonss o rowin without th agingcts o alcohol.
THELOWDOWN: l you'v vr haroxprts bangonabout
howrowin is th bst choic i youwant toorink alcohol, it's
bcaus it contains th clvr compounorsvratrol. Saioto
boost cll unctionanolongvity, th xtract romrograp skin
is tamowithvarious antioxioants tohlpurthr protct your
skinromoamag that couloag th booy mor rapioly.
THEVERDlCT: l definiteIyfeIt theantioxidant benefits of this
suppIement, experiencinganaII-roundvitaIityboost. l feIt more
energetic andIookedperkier.
Amanoa Khouv
TheMASK
Comfort ZoneGIorious Skin
VisibIeLiftingTensor Mask
O34.75, comortzon.it
THEPROMlSE: /high-tchmask that
olivrs tonoanorlaxoskinwithlss
xprssionlins, mimickinga Potox ct.
THELOWDOWN: This thingl-lik proouct
glios onanostays put without lavingyour
skinlingtootight. lt's transparnt (sono
spookingyour housmats witha scary
grnac!), gos onwitha minimumo
mss anowips o asily atr th C
minuts o tratmnt ar up. Or, or a
opr trat, youcanlav it onanoallow
your skintoabsorbth mask.
THEVERDlCT: MyskinfeIt hydrated,
freshandmoreeIastic after usingthis,
aIthoughl didn't noticemuchof a Iift.
Fllio Moss
TheTARGETER
OIay Regenerist
30SecondWrinkIeFiIIer
O24.5C, boots.com
THEPROMlSE: /oual-actioncramto
instantly rouc th apparanc o op
wrinkls anoxprssionlins.
THELOWDOWN: l was scptical o a cram
oringinstant rsults, but atr tryingit, l'ma
convrt. Th cramis osignoto'ill' inlins
anolock inmoistur at th surac soit lasts all
oay. lt taks a wsconos or th ct tob
noticabl (haroly anissu!) anoyousimply
apply it whrvr nooatr moisturisingin
th morning, or smoothit onatr a longoay in
th oic or a uick boost.
THEVERDlCT: l Iovedtheinstant resuIts - my
IaughIines werenoticeabIyreduced. This is a
newstapIeinmybeautyroutine.
Ponny Carroll
' l LOVED THE l NSTANT RESULTS - MY
Ll NES WERE NOTl CEABLY REDUCED.
l T' S A NEW STAPLE l N MY ROUTl NE'
' ONCE YOU MAKE A HABl T OF
DOWNl NG l T DAl LY, THERE' S
NO CHORE ABOUT l T'
TheCOMPLETE
SUPPLEMENT
DoveSpa StrengthWithinAnti-WrinkIe
SuppIement
O35, oovspa.co.uk
THEPROMlSE: This supplmnt is clinically provntorouc
lins anowrinkls, usingisolavons romsoy bans, alongwith
lycopn, vitamins EanoCanoomga-3atty acios
THELOWDOWN: This is a simpl aooitiontomy usual halth
supplmnts, |ust thr pills oaily, whichl took withmals. You
nototak it or 4wks or bst rsults, howvr, sostick withit!
THEVERDlCT: FishoiI suppIements oftenhaveanastyrefIux
effect, but there'snoyuckytaste-just brighter andpIumper skin.
Joanna Knight
TheDRlNK
Higher NatureSuper StrengthCoIIagenDrink
O23.4C, highrnatur.co.uk
THEPROMlSE: Pur marin collagnrplnishs th booy's
natural collagnstors, lavingyouwithirmr, plumpr skin
anohalthir |oints as youag.
THELOWDOWN: Collagnis a ky protinor plump, youthul
skinanothis asy-to-orink powor supplmnt canb aoooto
|uic or a orink o your choic. Youonly noon scoopa oay to
boost your lvls o collagn. l aooomin toa grn|uic o a
morninganoounoit oissolvoasily without actingth tast.
THEVERDlCT: Onceyoumakea habit of downingthis daiIy,
there's nochoreabout it. l didfeeI moresuppIebut didn't
noticea massivedifferenceinmyskin's firmness.
Amanoa Khouv
1 K@M
TMLDLYNG
Love Yo0rse|I
, , ',
UK Juicers is offering Women's Fitness readers
ALL Fruit & Vegetab|e Juicers
Use voucher code WF01 when you place your order online
www.0kj0|cers.com
Comp|ete
Nutrition -
Fresh home-made
fru|t and vegetab|e ju|oe |s
a ||v|ng food, br|mm|ng w|th
v|tam|ns, enzymes and m|nera|s
that are often m|ss|ng from paokaged,
pasteur|sed ju|oe produots.
Natura| Vita|ity - Peop|e who ju|oe regu|ar|y
w|th the|r own ju|oer report that they exper|enoe
h|gher energy |eve|s, suffer fewer |||nesses and f|nd
|t eas|er to ma|nta|n opt|mum body we|ght.
Great Skin - Ju|o|ng promotes v|brant hea|th at a oe||u|ar
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body, |no|ud|ng the b|ggest one - your sk|n!
Hea|thy Digestion - Fresh|y
made vegetab|e and fru|t ju|oes
have a sooth|ng and hea||ng effeot on
the d|gest|ve system, promote the
e||m|nat|on of tox|ns and he|p to fast-traok
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Vibrant Hea|th - lf you`re st||| not ju|o|ng at home
and want to exper|enoe the fantast|o hea|th benef|ts |t
has to offer, oheok out the range of speo|a||st househo|d
ju|oers on offer at www.uk[uicers.com - ohosen by the
ju|o|ng experts for opt|mum nutr|ent extraot|on
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Perform these exerc|ses as part of a
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!eaiures
SuChcatproof yourrcIationship JJ S4HcvoIutionaryrcads JJ SHcat fat daysforgood
/ oaily cuool coulo

kp th ooctor away!
/ nw stuoy shows
that rgular, lingring
mbracs can lowr your
risk o hart oisas,
slash strss ano boost
your immun systm.
Scintists rckon it's
oown to th chmical
oxytocin, which is
rlaso ouring |ust
C sconos o hugging,
ano has myriao positiv
cts. Larn mor
about th powr o a
simpl hug on pag 8C
V
O
R
D
S
:
E
L
L
l
E
M
O
S
S
P
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:
R
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N
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P E A T U R E S
SPORTlNG HEROlNE
FEELl NG l NSPl RED7
!f youfancy a Qame, check out rfu.comfor moredetaiIs about howtoQet
invoIved. Or, Qet a feeI for thesport watchinQtheEnQIandwomen's team
pIay at the!nternationaI !nvitationaI Tournament at theMarriott London
Sevens inMay. Tickets for theevent cover boththemen's andwomen's
tournament. Visit rfu.com/Iondonsevens tobuy tickets.
THlNK
rugby'sa
boys' game7
Thinkagain. Women'srugbyis
poisedtobecomebignews, and
withthesevensgameannounced
asanOIympicsport for Rioin
2016, our nationaI pIayersare
gearingupfor goId. TeamWP
caught upwithEngIandsevens'
fIyhaIf AIiceRichardsontosee
howshetackIesIifeonthefieId.
Howdidyouget intorugby7
l wnt alongwitha rinctoan
uncr-6s clubat Vorcstr. My
rincplayc, my brothr playc
ancthr was a amily intrst
inrugby. l |ust wnt alongto
cosomthingcirnt, to
b honst. l playca lot o
tnnis, but l movctorugby
bcaus l n|oycth social
lmnt o th sport.
CD
AIiceRich10
Rugby star AIice
Richardson shars li
lssons rom th pitch
What's beenthehighIight of
your pIayingcareer sofar7
Vinningth VorlcSris or
th womnlast yar - w wona
coupl o rally bigtournamnts.
/ncl n|oy travllingwithth
tam. V'r rally clos; l gt to
play alongsic my bst rincs.
What doyouenjoymost
about thesport7
l lik th comptitivnss. /nc
youhav tohav a ral rang o
athlticismtoplay rugby: you'v
got contact, th runninggam,
th passinggam anckicking
gam. lt's a rally goocmix.
What motivates you7
l lov training. l'mhappy togo
toth gym|ust or th sak o
trainingharc. Svns ruirs
a rally highitnss lvl, soi
youwant tob th bst tamin
th worlcyouhav tob on o
th ittst tams inth worlc.
What's beenthetoughest part
of your pIayingcareer7
Comingback romsrious in|ury
was tough. lt took m nin
months torcovr, ancl coulcn't
play. /nclosingth VorlcCup
in2CC9. Pickingyoursl upatr
thos losss canb tough.
Howdidyouget throughit7
Youhav toaccpt in|ury in
rugby. Vithth contact thr's
a risk o in|ury vry tim you
goonth pitch- it's part o th
gam. /s ar as comingback
romlosss is concrnc, l'v
larncthat somtims losingis
a goocthing. Pingbatnis
what uls youtogoonanc
mak sur that nxt tim, you
win. lt woulcn't b as intrsting
i youwr winningall th tim.
Does beingfit andheaIthygive
youbodyconfidence7
Ys ancno. Not vryon wants
a rugby playr's physiu,
spcially or a mal! Put you
gt intoprtty gooc
shap ancyou'r
athltic. Most popl
rcognis you'r an
athlt ancask about
what youco. l think
lookinggoocor your
sport is important.
l want tolook athltic
anclook th part.
Rugbyis a pretty
toughgame.
HowdoyouhandIethat7
My rol onth pitchis mor o a
ccisionmakr. Thr ar som
popl whon|oy th physical
sic mor, but or m th rol is
uit tactical. l coa lot o passing
ancrunningrathr thancontact.
Rugbysevens wiII becomean
OIympic sport in2016. What
does it meanfor thesport7
lt will cinitly rais its proil
ancit hlps that womn's sport
has hacsucha highproil sinc
th Olympics. Svns is only
goingtogt biggr ancbttr.
Whoinspires you7
Som rally inspirational athlts
cam out o th 2C2Gams,
spcially Jssica Ennis ancth
rowrs. /ncMoFarahwas rally
inspiring, too- l can't vn
imagin runningthat ar!
'!osin,iswhai
uelsyouio,oon'
THE NUMBER OF
CALOR!ES BURNED
!N ONE HOUR
OF RUGBY
uaI Iulk
Fave
workout
sonQ
'Pauty
anc a
Pat' by
Justin
Pibr
aturing Nicki Mina|
Gym baQ essentiaIs
My music, my wight
shos, a protin shak
or bar anc a gym vst.
That's about it, rally!
Fave fiIm
Glaoiator
Make-up baQ essentiaIs
Mascara anc moisturisr,
l'm not big on mak-up
Three thinQs you can't
Iive without...
That has to b ooc,
co anc th gym!
gt
sha
ath
rc
ath
wh
loo
sp
l w
an
R
t
Howdoyouh
someonerisk a fantastic
reIationshipfor aniIIicit affair?
Turns out we'reaII a IittIe
crazy whenit comes toIove.
NeuroIoQists havemappedthe
chemicaI chanQes that occur inthebraindurinQthe
excitinQearIy days of a romancethrouQhMR! scans,
findinQthat thefrontaI cortex - thepart of thebrainthat
controIs |udQement - shuts downwhenwefaII inIove.
'Vhnyoulook at somon you'r passionat about,
som aras o th brainbcom activ,' says Smir Zki,
prossor o nuro-asthtics at Univrsity Collg
Lonoon. 'Put a larg part is o-activato- th part that
plays a rol in|uogmnt.' Th scans showthat th part
o th brainthat controls ar alsoshuts oownat this tim,
maningthos whoar caught upina nwcrushar
mor likly tob blinoototh ngativ consuncs
o what thy'r ooing, allowingthmtoocus solly on
th irrsistibl urg tocarry on.
Sohowooyoukpthis haoy chmical ractionat
bay? Prvntionis always bttr thancur, sowork on
makingyour rlationshipas strongas possibl tokp
tmptationcallingor youor your partnr. Hr's our
xprt guio tokpinginiolity rominiltrating.
EVER
VONDERED
VH/T M/KES
CHLATHOO
YOH LOVL
LL
Scintists hav ocooo th chmistry o

innolity, ano now w hav th tools to nght
it. Hr's our guio to builoing a bttr bono
with your partnr to kp tmptation at bay
P E A T U R E S
KEEP THE SPARK
SAH A CDDLL
Sx is a grat way tobuiloa connction, but it's what youoo
atrwaros that rally counts. /llowth intimacy tocontinu atr
sx by snugglingup, suggsts Rlat counsllor Christin Northam.
'Vhnyoumak lov yougt a rlas o th l-gooohormon
oxytocin,' sh xplains. /lsoknownas th 'cuool chmical', oxytocin
continus tolowas youhugpost-sx, somakingth ort tospoon
atr a sssionis a simpl way tostrngthnyour bono.
This cosy tim alsoprovios anioal opportunity tochat, says
Christin. 'You'r bothlinggooosoyou'r mor likly totalk
positivly about things,' sh says. 'Makingany plans or |ust oscribing
what's goingonor youwoulob asir anowill lowwll whil you
hav that grat sns o wllbingollowingsx.'
lt's not |ust a thory - a PritishanoGrmanstuoy oiscovrothat
oxytocinactually boosts mal mpathy, soa bigoos o this hormon
shoulomak it asir or your mantorlat toyour lings ano
xprss his own. lt's th prct tim or a opanomaningul.
DHO THL J LALOS Y
Jalousy anopossssivnss ar a ky sourc o argumnts or many
coupls, but i you'r always pointingth ingr, youmight noto
lipyour prspctiv - try puttingyoursl inyour partnr's shos.
'Jalousy usually ariss romlings o inscurity,' xplains
Christin. 'l you'r lingthat way, ask yoursl, Vhy is it that
l oon't bliv vrything's OK? Vhy is it that l'malways vigilant
anohypr-snsitiv toanythingthat coulob challngingtom?
Vhat is it about m that maks m lik that?'
lnstaoo assumingthat your partnr's inth wrong, oosom
oiggingtoinoout why it is youooubt thm. l it's bcaus youl
you'r lackinginsom way, it's important totak stps towork on
boostingyour conionc. '/skingrinos anoamily or support is
a goooway orwaro,' says Christin. 'Many popl inocounslling,
whichcanincluo cognitiv bhavioural thrapy, alsohlps thmto
unorstanowhy thy might l ngativ.'
HL LXC T NG
lna long-trmrlationshipthos arly, xcitingoays whnyouwr
oatingmay l lik thy'r ancint history, but a littl crativity ano
a bit o xtra ort is all it taks tokpth spark aliv.
'Usingcrativity tokpyour rlationshiprshis rally important,'
says Christin. lt mans that inoingtim tob togthr shoulob
a toppriority, whthr it's ina smart rstaurant or ona scnic walk
togthr somwhr nw. 'Try tob crativ inth way that you
prioritis your rlationshipanooon't gt intoa rut,' Christin says.
Spontanity is ky hr - rmmbr howyouusotothrowcar to
th wino, organisinglast-minut wknos away or impromptulunch
oats? Surpris your partnr anoyoumay inoyoursl allinginlov
all ovr again. /noyouoon't notosplashth cashtohav a gooo
tim. Simpl surpriss, lik makingyour partnr's avourit oinnr,
tratingthmtoth cinma or cratinga cut prssi will ooth trick.
GLT HS Y
Nop, w oon't manthat kinoo busy (althoughit won't hurt!). Fino
anactivity youcann|oy togthr, whthr it's comptitiv sport, th
pubuiz or anythinginbtwn. /s longas you'r bingproactiv,
rathr than, say, passivly watchingTVtogthr, you'll b haoingin
th right oirction. '/sharohobby or intrst is supr important,'
Christin says. 'lt's vital that youhav sparat activitis too, but
havinga hobby that youshar togthr - that commongrouno
- canb vry consolioatingina rlationship.' Tnnis, anyon?
STAY SOC AL
'Gooorlationships ar a signo motional halth,' says Christin,
'anoby socialisingrgularly as a coupl you'r provingthat youcan
tolrat othrs anon|oy thm. That's vry nrichingall rouno.'
lt alsogivs youanopportunity tos upclos th way othr
coupls work togthr, somthingthat may giv youioas or
improvingyour ownrlationship. 'Your rol mools anopr group
ar vry important,' Christin aoos. 'lt givs youioas or howyou
might bhav withyour chilorn, or xampl, or howyoumight b
withachothr. Vhnl'mworkingwithcoupls l'll ask thmwhat
thy lik about anothr coupl. Vhnthy actually stopanothink
about it thy say, Vll, w lik th way thy talk toon anothr ano
always listncarully. lt sounos obvious, but that's th kinoo
unconscious stu that gos onwhnyouhav gooorinos.'
TH NK HLOHL YO SLAK
Nxt tim your partnr says somthingthat winos youup, rsist
th urg totak th bait. Positivity bros positivity anoby kping
your mouthshut youmay scap a nolss argumnt. 'Racting
motionally is not constructiv bcaus you'r not thinking,' Christin
says. 'lnstao, not that somthingannoys youanothink it through.'
/sk yoursl why it upst youanowhthr it was unrasonabl,
or whthr youwr ovrracting. 'Popl usually think that thy
communicat wll inrlationships but actually, a lot o popl oon't.'
HLD SCOVLH YOH LOVLH
For a grat bonoingxprinc, look throughyour holioay snaps ano
mak analbumtogthr. Th gooommoris will loooback ano
you'll l mor positiv about th utur. 'lt's a sharoxprinc
anoyou'r capitalisingonpast happinss,' says Christin. 'Doing
a task lik that whnth prssur's on
canrminoyouo whoyou
wr as a uncoupl.'
OPlT2DATE.CO.UK
Vorkingout withothr singls coulohlpyou
scor a hot oat as wll as a hot boo. Ponoing
ovr push-ups? Crazir things hav happno!
OPlTNESS-SlNGLES.COM
/nonlin oatingcommunity or itnss ans, you
canchat, plana 'itnss oat' anotak it rom
thr.Prct i youlik th outooors typ.
OSPORTYSlNGLES.COM
'Nomor oatingcouchpotatos', thy say. Ths
singls ar ingrat shap! Click i you'r looking
or anythingromunoats toa soul mat.
OLlVlNGEXTREME.CO.UK
Extrm sports ans canmt thir aornalin
match, whil thos whoprr low-ky hobbis,
suchas hikinganohorsrioing, ar alsowlcom.
4 WYS T NV
SinQIeandcravinQthat excitinQfirst rushof Iove? Usethesesites toQet youbackinthedatinQQame
'Using crativity to
kp your rlationship
rsh is important'
V
O
R
D
S
:
J
/
N
E
H
O
V
D
L
E
P
l
C
T
U
R
E
S
:
C
O
R
P
l
S
,
S
H
U
T
T
E
R
S
T
O
C
K
g p pp , y g
nth prssur's on
whoyou
.'
t t b ki th d ti
V
O
R
D
S
:
E
L
L
l
E
M
O
S
S
P
l
C
T
U
R
E
S
:
S
H
U
T
T
E
R
S
T
O
C
K
P E A T U R E S
WORKOUT HEAVEN
Vhthr you'r a gym nwbi or
|ust ancy a chang o scn, us
our uiz to nno your ntnss mcca
!inoyour
!!!!!C1
,ym
DOLlTTLE
LUXURlESLlKE
ASPAANDPOSH
TOlLETRlESMAKE
ADlPPERENCE
TOYOU7
DOYOU
SECRETLY
DREAMOPBElNG
ATENNlSACE
ORBlGSHOT
BASKETBALL
STAR7
AREYOUON
ATlGHTWEEKLY
BUDGET7
DOYOUENJOY
MlXlNGSPORT
WlTH
SOClALlSlNG7
AREYOU
ALREADY
AMEMBER
OPAGYM7
NO
YES
YES YES
YES
NO
NO
NO
NO
NO
NO
YES
YES YES
YES
NO
4
S@
QS
G
D
QD
THENO-PRlLLS
GYM
!f your budQet is a
priority, a Iow-cost
Qymis a no-brainer.
ThesefaciIities can
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soIution. Try Fit SpaceGyms
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PureGym(pureQym.com) if you
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THE
TRENDYGYM
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innovativecIasses is
perfect if youneed
variety tokeepyou
QoinQ. BothGymbox (Qymbox.com)
andVirQinActive(virQinactive.co.
uk) chains offer a wideranQeof
cIasses, fromPower PIatetoOpera
Spin- andthey'reaIways onthe
Iookout for newtrends. They'reaIso
packedwiththeIatest equipment,
IikeWatt bikes andFreedom
CIimbers. You'II never Qet bored!
THE
SPORTSCLUB
Fancy droppinQthe
pounds as yousmash
your partner at tennis
or toninQupas you
kayak your way across thepooI?
AcIubthat has dedicatedsports
faciIities wiII keepyoumotivated
andinterested. DavidLIoydcIubs
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CIub(ymcacIub.co.uk) offer
top-notchsports faciIities, incIudinQ
squash, tennis andbasketbaII
courts, saunas andphysioaccess.
THE
LUXURYGYM
!f youIiketotake
your timeat theQym,
perhaps combininQ
a workout witha spa
treatment afterwardor en|oyinQ
compIimentary toiIetries ina
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Qymis worththeinvestment.
Equinox (equinox.com), TheThird
Space(thethirdspace.com) and
TheLaboratory (Iabspa.co.uk) offer
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AREYOU
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TOWELAND
USEBASlC
EOUlPMENT7
WOULDYOU
PREPERACCESS
TOAPOOL7
DOYOULlKE
TOTESTOUTTHE
LATESTPlTNESS
TRENDS7
P E A T U R E S
GOOD READS
FeeI theFear andDolt Anyway
bySusanJeffers
12.99, VermiIion
Best for: Motivatingyoursl toachiv your goals.
lna nutsheII: Vhthr you'r lookingtomak a
orastic carr chang, brak r roma oao-no
rlationshipor hav rcntly lost a lovoon, this
book tachs youtotak control o your ars ano
mov orwarowithconionc.
What toexpect: This book rally holos its ownina
vritabl sa o sl-hlpbooks. lt's a classic raothat
has hlporgular popl vrywhr toaccomplish
th things thy onc thought wr impossibl. Th
principls anomthoos that Susancovrs canb
usototackl any issu inli, romvryoay
ocision-makingtoli-changingvnts. Vhil
w'r programmotos ar as unosirabl, Susan
approachs it ina way that is muchmor usul ano
ralistic - w all l ar, it's howyouoal withit that
mattrs. /tr all, youcan't b couragous i you
oon't xprinc ar irst.
HighIights: /ll th cas stuois ar asy torlat
toanowill giv youth conionc younotoput
Susan's principls intopractic.
thanpickinQupa book that opens your eyes toa whoIe
newworId. Whether it's a phiIosophicaI seIf-heIpQuideor
a must-readmanuaI onhowtoIook andfeeI your best, a
Qoodbook candraQyouout of your rut andontheroad
toheaIthandhappiness. Hereareour favourites.
THERE'S
NOTHlNG
PETTER
Put ths raos on
your raoar to kick-
start a rsh outlook
on your wllbing
s
!OOKS
1hoso
will chan,o
yourlio
TheNaturaI HeaIth
BibIefor Womenby
Dr MariIynGIenviIIe
16.99, DuncanBairdPubIishers
Best for: TreatinQaiIments
thenaturaI way.
lna nutsheII: This exhaustive
encycIopedic book is an
indispensabIereferencetooI.
What toexpect: Renowned
women's heaIthexpert Dr MariIyn
GIenviIIeshares her wisdomon
howbest toIook after your body
inher easy-to-usemanuaI.
CoverinQdifferent IifestaQes
fromconceptionthrouQhtothe
menopauseandbeyond, thebook
is dividedintodifferent sections,
startinQwitha detaiIedaccount of
theroIeof thefemaIebody andits
uniquemake-up. ThefoIIowinQ
chapters arededicatedtospecific
aiIments andtreatment advice.
Dr GIenviIIeprovides aninsiQhtfuI
overviewof thereasons that
conditions occur, withQreat tips
onhowtotakea compIementary
approachtoyour heaIththrouQh
Qoodnutrition, herbaI medicine,
homeopathy andacupuncture.
HighIights: Thecomprehensive
expIanationof howthe
reproductivesystemworks, the
effect of your hormones, and
suQQestions onhowtoreQuIate
hormonaI probIems usinQa naturaI
approachis truIy refreshinQ.
LOVE
YOUR
BODY
The4-Hour BodybyTimothyFerriss
14.99, VermiIion
Best for: Transormingyour li anobooy, ast.
lna nutsheII: This guio mins all th availabl rsarchor
uick anoimprssiv li hacks tomak your booy bttr.
What toexpect: /lot o inormation- but oon't worry, this
book won't noupas anunusoooorstop(althoughit's
crtainly havy noughto). Th claimthat |ust our hours
o ort a monthis noughto'rachyour physical ano
gntic potntial' sounos unblivabl, but th book's
massiv ollowingbacks it up. Th mphasis oosn't li on
mrly losingwight, but gainingmuscl, improvingslp
uality anosx, boostingsportingprormanc ano
gttingstrongr - anoth simpl mthoos will surpris you.
HighIights: For a book packowithsomuchinormation,
th 5CC-plus pags ar asy anon|oyabl torao.
V
O
R
D
S
:
L
O
U
l
S
E
P
Y
N
E
,
/
M
/
N
D
/
K
H
O
U
V
'/ must-rao i you
hav big orams'
TheOptimumNutritionBibIe
byPatrick HoIford
14.99, Piatkus
Best for: Srial oitrs.
lna nutsheII: This halthmanual uncovrs th
basics o gooonutritionsoyou'll nvr
mbark ona crashoit again.
What toexpect: Patrick Holoro, on o th
UK's laoingnutritionxprts, shows you
what toat torstor halthanovitality or
gooo. Vithmor than3Cbooks unor his
blt, this is th bst startingpoint i youwant
tolarnth basics o goooooo. Thr's
sctions onmacronutrints, th prils
o sugar, th bnits o vitamins ano
antioxioants anoinormationonhowto
customis your oit toyour bloootyp.
Patrick uss scinc-backorrncs
tosupport his argumnt that ooocanhlpto
hal romth insio, anogivs gooonutrition
suggstions or all ags.
HighIights: Th sctiononth bnits o
nutritioninightingchronic oisas anoth
nutrints younototurnback th clock.
AwakenTheGiant
WithinbyAnthony
Robbins
1D.99, Pocket Books
Best for: lnspiringyoutogt
your li intogar.
lna nutsheII: This book is
osignotohlpyoutak
control anogainprspctiv
onall aras o your li.
What toexpect: /nthony
Robbins is a housholonam
inth worloo nuro-linguistic
programming, anoit's not haro
tos why. His motivational ton
anostrongblis will chang
th way youapproachocision-
makingorvr. Vith/nthony's
guioanc anoinsight, you'll larn
that yourally canstr vry
aspct o your li, givingyouth
powr torachyour goals. /tru
bibl inprsonal ovlopmnt
anosl-awarnss, this book is
a must-raoor anyon whohas
bigorams or thir li.
HighIights: /nthony's
motivational ton is nough
tokick anyon's butt intogar.
Pure, Whiteand
DeadIy byJohnYudkin
8.99, PenQuin
Best for: Gttingtogrips with
sugar's rol inobsity.
lna nutsheII: This y-opning
book shos much-noolight on
th conusionovr halthy ating.
What toexpect: Evni you'r
alraoy awar o th cts o
sugar onour halthanowight, this
book will shock you. JohnYuokinis
a nutritionist lik noothr, anoth
act that th mssag inthis
4C-yar-olobook has largly gon
unnoticois mino-boggling. H
xplors th rol sugar has playo
inth soaringrats o obsity, what
w canactually ooabout it ano
howtoat bttr or longvity ano
gooohalth. lt's a rvlation.
HighIights: Th xplanations
covringsugar's cts onhalth
inways youwoulon't xpct, rom
skinproblms to|oint complaints,
is absolutly ascinating.
ThePaIeoDiet byLorenCordain
9.99, JohnWiIey andSons
Best for: UnderstandinQthehypebehindthe
popuIar cavemandiet.
lna nutsheII: You'II Iearnhowmoderndiets are
doinQus harmandhoweschewinQQrains and
suQar couIdbethekey tobetter heaIth.
What toexpect: LorenIampoons our reIiance
onQrains andsuQars. His soIutionis toeat as
our paIeoIithic ancestors did- focusinQon
meat andveQ. Today's diet has comesofar
fromcavemantimes that read|ustment may
bedifficuIt, but Loren's meaI pIans,
recommendedfoods andexpIanation
of nutrients makeinterestinQreadinQ.
HighIights: Therecipes areyummy and
simpIe, andtheexerciseadviceis usefuI.
Your PregnancyCompanion
byZita West
25, VermiIion
Best for: /smoothanohappy prgnancy.
lna nutsheII: Fromconcptionooos tomorning
sicknss stratgis, this book has prgnancy covro.
What toexpect: Vhnit coms toconcption, Zita
Vst is th go-toguru. This book shars th scrts toa
halthy prgnancy withaovic onprparingyour booy
toconciv, prnatal aovic or achtrimstr anotop
tips onbonoingwithyour baby ouringprgnancy.
HighIights: Th stag-by-stag photographs o otal
ovlopmnt ar truly msmrising.
GO
GET
'EM!
V all hav thm, w all hat thm -
but you oon't hav to lt a at oay gt
you oown. Katherine Bebo nnos svn
stratgis to bring your brillianc back
!
)NV SN
whereevery
outfit you
try onIooks
wronQ, your beIIy feeIs Iikea baIIoonand
you'redreadinQQoinQout tofacetheworId.
We'veaII beenthere- it's a fuII-onfat day.
You'r probably blamingth pizza you
gorgoonlast night or that xtra glass o
vinowithyour Sunoay roast. lnrality, it's
lss tooowithoooanomor tooowithyour
hao: rsarchromth Univrsity Collg
Lonoonsuggsts that lingat or thinis
anillusioncratoinyour postrior parital
cortx - a part o th brainthat intgrats
snsory inormation.
Soi lingrumpy, bloatoanoa littl
mor 'insulato' thanusual is simply a nasty
littl minogam, canyouthink yoursl back
tolingslim? Youbtcha. Hr's our xprt
guio toturninga at oay intoa it oay.
SO, YOU'RE
H/VlNG ONE
OF THOSE
MORNlNGS
GETYOURSWEATON
Fat oays canknock your conionc,
but you'r only 2Ominuts away rom
a bttr mooo, says Joslyn. 'Goor
a brisk walk or bik rio anolt th
happy noorphins kick in,' sh says.
'Or inoa groupxrcis class togt
a halthy oos o tamspirit.'
Oisinagrs that xrcis is a grat
way tocombat a at oay - |ust mak
sur your sssionis short anoswaty.
'Swatingis a goooway tootoxiy
ano, consioringmucho swat is
sooium(alongwithothr lctrolyts),
it'll hlptoo-bloat you,' h says. l a
uick caroioor wights sssionsounos
toomuchlik harowork, turnupth
hat ina Pikramyoga class instao.
PUSHTHEBLOATOUT
/at oaymight bimagino, but bloating
is ral. l you'rlingpuy, it's probably
thanks to/unt Floor aoinnr highinsalt,
but luckily, it's onlytmporary. Tominimis
thoamag, guzzlplntyo watr. 'You
shouloorinkaminimumo .2litrs aoay,
as ohyorationcauss watr rtntionano
constipation,' xplains nutritionist Hln
Mony(hlnmonynutrition.com).
Tuckingintoprobioticooos that contain
'gooobactria', suchas livyoghurt, ano
grnlayvg, wholgrains, ruit, nuts ano
sos will all hlptonoownyour tummy.
Goslow, too. 'Eatinguicklycanlaoto
bloating,' aoos snior prsonal trainr Oisin
Dvitt (oisinovittprsonaltraining.co.uk).
Onxrcisthat's grat or rliving
bloatingis yoga's chilopos. 'Knl onth
loor, sittingonyour hls,' says prsonal
trainr JoslynThompson(itgirlabouttown.
com). 'lnhalanoraisyour arms. /s you
xhal, lowr your arms tothloor, lan
orwaroanoplacyour haoonthloor.'
P E A T U R E S
PEEL PAB
P
l
C
T
U
R
E
:
C
O
R
P
l
S
'You ar a million
things bsios a booy.
Look past your laws'
DRESSFORSUCCESS
Thr's nothingwrongwitha littl warcrob trickry
ona at cay. 'Var carkr colours onaras you'c
rathr not accntuat anclightr colours onyour
bst assts,' suggsts ashionstylist /ngi Smith
(angismith.co.uk). '/voichigh-shin abrics anc
bright colours, optingor carkr tons, tailorc
shaps anclight layrs.' High-waistc|ans ar
grat, too. 'Thy'll pull youin, liminat a muintop,
ancmak your lgs look longr,' says /ngi. /nci
all ls ails, suz yoursl intosom Spanx!
DON'TSTOPTHEMUSlC
For aninstant pick-m-up, bust out your bst
'GangnamStyl' movs! 'Music is th bst
moocnhancr, as it gts th l-gooc
hormons lowing,' says li coachLouis
Prsly-Turnr (thgamoli.co.uk). Turn
upth volum onyour avourit tuns anc
canc lik noon's watching.
SEETHEREALYOU
Visualisationis a powrul tool that canblock
your brain's attmpt at 'at cay' moc. Us
this tchniu tocombat ngativ thoughts
whnyou'r linglss thanamazing, says
Louis. 'Clos your ys ancvisualis a
spcial occasionwhnyoult supr-sxy,'
sh says. Prhaps it was a irst cat, your
wccingcay or a birthcay party. Th trick is
tormmbr what youwr waring, how
youwr holcingyoursl anchowyouwr
lingabout it, ancthnbringback thos
snsations. 'Rcall howamazingyoulookc
anclt,' sh says. 'Nowimagin stpping
intothat gorgous vrsiono yoursl.'
GOWlTHlT
l youcan't shak it, mbrac it. V all hav
cays whnw look inth mirror anccspair,
but it's nothingtob ashamco. 'Put your
|oggrs on, watcha ilmanchav som cak,'
says Louis. 'Tomorrowis a nwcay.'
FOCUSONTHEBlGGERPlCTURE
l you'r havinga at cay, it's a grat opportunity
tolook past your bocy imag tos whoyouar,
rathr thanwhat youlook lik. 'Youar a caughtr,
a sistr, a mothr, a wi, a girlrinc, a rinc,' says
prormanc cvlopmnt coachCharlott
/ustin-Talbot (charlottaustin.co.uk). 'Youar
a millionthings bsics |ust a bocy. Look past your
prcivclaws ancyou'll uickly ralis that you'r
ar mor thana wobbly tummy!'
Try som xrciss togt th sl-lov lowing.
Vrit a list o your gratst strngths, som rcnt
complimnts ancthings you'r rally goocat. 'Kp
this list as a rmincr o why you'r sograt, anclook
at it whnvr you'r lingcown,' Charlott says.
P E A T U R E S
PRESH PASHlON
PHOTOGRAPHY: Sl MON TAYLOR
STYLl NG: GWEN BURNS
MAKE- UP: Ml CHELLE FOXLEY
MODEL: KAT, M+P MODELS
OJumper, SS, AmericanAppareI
OBra, 20, andshorts, 21, Adidas
OWatch, 55, Breo
!!G
1H!
!I1I!!'S
ln|ct your workout warorob
with spring's brilliant hus ano
watch your ntnss nourish
H1
P E A T U R E S
PRESH PASHlON
THl S PAGE
OGiIet, 85, bra, 55, and
tights, S5, aII Adidas
bySteIIa McCartney
OPPOSl TE PAGE
OPIaysuit, 50, Le
CoqSportif
OBra, 12, Marks
&Spencer
OTrainers, 70,
Reebok Sports CIub
OWristband, 7, Adidas
OSocks, styIist's own
P E A T U R E S
PRESH PASHlON
THl S PAGE
OJumper, 141, American
Vintageat Lovestretch
OBra, 9.99, USAPro
OLeggings, 130, HeyJo
OShoes, 60, MeIissa
at Lovestretch
OWatch, 99.99, Storm
OSocks, styIist's own
OPPOSl TE PAGE
OBra, 34.95, CasaII
OTracksuit pants, 40,
LeCoqSportif
OShorts {wornunderneath),
39.95, CasaII
OBangIe, 95, LoIa
Roseat Lovestretch
P E A T U R E S
PRESH PASHlON
STOCKlSTS
/oioas: adidas.com
/mrican /pparl: americanappareI.net
Pro: breo.com
Casall: store.casaII.com
Hy Jo: hey-jo.co.uk
L Co Sporti: Iecoqsportif.com
Lovstrtch: Iovestretch.co.uk
Marks & Spncr: marksandspencer.com
Nik: nikestore.com
Rbok Sports Club: 020 7970 0900
Storm: stormwatches.com
Swaty Ptty: sweatybetty.com
US/ Pro: usapro.co.uk
OT-shirt, 45, SweatyBetty
{avaiIabIeinMarch)
OTop, 34.95, CasaII
OShorts, 20, Nike
OBackpack, 22,
LeCoqSportif
OWatch, 55, Breo
Takea stand
Canyoustanoup
without usingyour
hanos?/nwstuoy
shows poplwho
coulooothis (sittingon
thloor thnstanoing
usingminimal support)
haoalowr risko
arlyoath. Start
practising!
NE WS FL AS H
L/L
97Takechargeof yourbody JJ 100FaceuptoyourheaIth JJ 102Get gIossyhair
V
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E
L
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Y
PUT A
RlNG ON lT
GettinQhitchedcouIdbeyour
ticket toa IonQer Iife. Astudy
fromDukeUniversity MedicaI
CentresuQQests that not
havinQa permanent partner
inmidIifeis Iinkedtoa hiQher
risk of prematuredeath. The
researchanaIyseddata from
5,DDDpeopIewhotook part
inanonQoinQstudy that
startedin194D. SinQIe? The
study's scientists reckonthe
key toa IonQIifeis stronQ
sociaI ties, sosurroundinQ
yourseIf withfamiIy and
friends shouIddothetrick.
c
t
u
Maybe
baby
Not lingthat nsting
instinct? Don't worry,
olayingparnthooo
couloprotct yourom
anaggrssiv ormo
brast cancr. /stuoy
publishoinBroast Cancor
PosoarchanoTroatmont
suggsts that waitingat
last 5yars atr your
irst priootohav a baby
coulohlptoslashyour risk
o suringtripl-ngativ
brast cancr by a
whopping6Cpr cnt.
Lights out
Still smoking? Evnlight-to-moorat smoking
(that's on to4ciggis a oay) couloooubl your
risk o suoonhart oath. Put th gooonws is,
th oamag is rvrsibl! Vithin5to2Cyars
o uittingyour risk will oroptoth sam lvl
as that o a non-smokr. /ll th mor rasonto
stubout that baohabit soonr rathr thanlatr.
ho
gon
oing
ort)
p oth sam lvl

on-smokr. /ll th mor rasonto
at baohabit soonr rathr thanlatr. stubout tha
L/L TESTlNG TlMES :
Tooscaredtotakeatest?Comeon, you're
touQher thanthat. PennyCarroII heIpsyou
conquer your biQQest heaIthfears
P
rocrastination- you'veprobabIy Qot it
downtoa fineart. NeedtocIeanthe
bathroom? Sure, riQht after youupdate
your profiIepictureonFacebook. Got
a pressinQemaiI tosend? You'II Qet straiQht on
it, as soonas you'vefinishedyour H&MonIine
order. Hey, it's not hurtinQanyone. UnIess you're
puttinQoff seeinQthedoctor about that weird
moIeonyour back, or havinQyour routinesmear
test... SuddenIy thestakes Qet a Iot hiQher.
V oon't want tosounolik your mum, but i
your booy's startoooinga littl unny businss,
yourally shoulogt it chckoout. /ctually,
mayb w oowant tosounolik your mum- a
survy by Cancr RsarchUKanoTscoouno
that 4Cpr cnt o popl nooa nuog rom
a rlativ or rinotoinally s thir GPabout a
worryingchang inthir booy.
lt's natural tol anxious or mbarrassoabout
your halthissus, but it's not your |obtoworry
about it. lnstao, olgat th task toyour GP,
says FmbarrassingBooios' Dr Pixi McKnna,
who's supportingCancr RsarchUKano
Tsco's campaigntorais awarnss about
th importanc o arly oiagnosis (cruk.org/
spotcancrarly). 'Nomattr howsilly or subtl
it may smtoyou, pass th worry ontoyour
ooctor, oon't oal withit yoursl,' sh says. 'Many
popl ar tooaraiototak a smar tst or to
talk about thir bowl motions withthir GP,
but it's our |ob, w rally oon't mino!'
Get a grip
OK, soyouknowyoushoulomak a oat with
your GP, ontist or nurs anoyt, youstill havn't
pickoupth phon. Sowhat's th holo-up?
Vhatvr it is, you'r not th only on using
stallingtactics. 'l rgularly s popl withths
's
yourcaII
L/L: TESTlNG TlMES
P
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O
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l
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l
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O
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2
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Y
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G
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U
K
kinos o ars,' says moitationxprt anoHaospac ounor /noy
Puooicomb. 'Goingtos a ooctor or ontist is otnbothphysically
uncomortabl anomotionally unsttling, soit's prctly normal to
hav lss thanpositiv associations withbothplacs.'
lnstaoo takingth ostrichapproach(that is, buryingyour haoin
th sano!) youcanus a simpl minogam tokpyour strss lvls
inchck anoyour thoughts romspirallingout o control. 'Scintiic
rsarchhas shownthat moitationcanallviat anxity, anoinouc
what's knownas th rlaxationrspons,' says /noy. 'lnthis stat,
your brathingslows, your hart rat slows, anoyour booy's rlas
o th harmul chmicals associatowithstrss stops altogthr.'
lt's a goooioa topractis moitatingtonail th tchniu bor
youhaoo toyour appointmnt (visit gtsomhaospac.com
tolarna simpl O-minut moitationanooownloaoth r
Haospac app), but onc you'v mastroit, it'll bcom your
irst lin o onc against thos irrational anostrssul thought
pattrns. '/nxity anostrss ruir a grat oal o thinkingano
nrgy toul thm,' says /noy. 'Put i youknowhowtostp
out o that thinking, youssntially short-circuit th loop. lt
oosn't manthy will immoiatly cas, but a oirnt
sns o prspctiv onths thoughts mans that thy will
almost crtainly subsio.'
Get organised
Onc you'v bookoyour appointmnt, gt your haoclar
about xactly what's worryingyou, th ustions youwant to
ask anoth answrs youwant romyour practitionr.
'l always ncourag my patints tobook anappointmnt
whnthy knowthy won't b ina rush- or xampl, nouicki
appointmnts ina lunchbrak,' says Dr McKnna. 'Try tos a
ooctor youknowanotrust. Youcanalways hav a chapron
i you'r anxious about goinginonyour own, anoi youwant
a mal ooctor, nsur youspciy this borhano. /no
mak sur youoon't lav th surgry without a
managmnt plan. Howar yougoingtogt your
rsults? Vhat's th nxt stp? P clar onthis ano
nsur th surgry has your corrct otails.'
Rmmbr that youhav th powr o choic,
too. l you'r lookingor a nwontist anoth
mr thought o th orill trriis you, goslowly.
'Your irst appointmnt shoulo|ust b or a
consultation,' says Dr Nigl Cartr OPE,
chi xcutiv o th PritishDntal Halth
Founoation. 'S it as anopportunity or you
tointrviw th ontist anohav a chat about
what youshouloxpct nxt tim youcom in.
Som ontists spcialis intratingnrvous
patints anowill mak mor tim or you.'
Part o th ar o ontistry is knowingthat you'll
hav th powr o spchtaknaway, soi you'r
havingillings, 'agr withyour ontist ona sign
that mans stopnow- l noa brak bor th
tratmnt starts,' says Dr Cartr. 'Usually youcan|ust
rais your hano. Onc youknowthat youcancontrol
th situationyou'll l muchmor coniont.'
Onth othr hano, i you'r litrally tooscarotospak
up, put your concrns inwriting, tips Dr McKnna. 'Hano
th ooctor th pic o papr otailingyour symptoms,'
sh suggsts. 'loally, only bringyour most important
problmtoth consultation; i youtry tomultitask, your
mainissu may not gt th attntionit osrvs.'
lgnoranceisn't bIiss
Unortunatly, thr's noon singl tst youcantak
achyar torul out absolutly vrything, anoth
runcy withwhichyoushoulovisit your GPor
ontist varis opnoingonth inoivioual. Vhat
youcanoois gt toknowyour ownbooy anostay ontopo any
changs that occur, rathr thanallowingthmtoly unor th raoar.
'Nin out o Ocancrs ar oiagnosoinpopl ovr th ag o 5O,
but anyon canovlopcancr, soit's important torcognis what's
normal or you,' says Dr McKnna. 'Youshoulos your GPi you
notic any unusual or prsistnt changs toyour booy.'
Thos changs canrang rombloingatr sx tobloatingthat
won't subsio, unxplainowight loss, a chang toa mol or skin
blmish, or a mouthulcr that oosn't goaway. lt might not b
painul, but i it's oirnt anoit worris you, pick upth phon ano
gt a oat inth oiary. /nointh mantim, knowthat statistics ar
onyour sio. 'Most tsts ar normal,' Dr McKnna says. 'Put whatvr
th outcom, it's bttr toknowthannot know.'
itationanooownloaoth r
mastroit, it'll bcom your
irrational anostrssul thought
uir a grat oal o thinkingano
'Put i youknowhowtostp
ally short-circuit th loop. lt
tly cas, but a oirnt
oughts mans that thy will
ntmnt, gt your haoclar
ou, th ustions youwant to
omyour practitionr.
ts tobook anappointmnt
na rush- or xampl, nouicki
says Dr McKnna. 'Try tos a
canalways hav a chapron
onyour own, anoi youwant
ciy this borhano. /no
rgry without a
goingtogt your
clar onthis ano
rct otails.'
powr o choic,
ntist anoth
s you, goslowly.
ust b or a
r OPE,
ntal Halth
unity or you
v a chat about
m youcom in.
ingnrvous
or you.'
nowingthat you'll
away, soi you'r
ontist ona sign
brak bor th
'Usually youcan|ust
that youcancontrol
r coniont.'
rally tooscarotospak
tips Dr McKnna. 'Hano
tailingyour symptoms,'
your most important
outry tomultitask, your
tionit osrvs.'
bIiss
gl tst youcantak
vrything, anoth
ovisit your GPor
inoivioual. Vhat
'NOMATTERHOW
S!LLYORSUBTLE
YOURPROBLEM
MAYSEEMTOYOU,
PASSTHEWORRY
ONTOYOUR
DOCTOR- DON'T
DEALW!TH!T
YOURSELF'
THEDENTALCHECK-UP
HOWOFTEN7 Betweenthree
months for thosewithactive
diseaseandtwoyears for those
witha very heaIthy mouth.
WHATHAPPENS: Your dentist wiII
Iookat your neckandfaceandfeeI
under your |aw. They'II examineyour
mouthandcheckyour teethhaveno
siQns of decay, erosionor damaQe,
andthat previous workis sound.
You'II aIsobecheckedfor siQns of
QuminfIammationor disease. Then
they'II expIainanytreatment, your
options andthecost. 'Theoutcome
of acheck-upis usuaIIyIess than
peopIeexpect,' Dr Carter says. 'It
may|ust beascaIeandpoIishand
possibIysmaII fiIIinQs.'
TAKECONTROL: Makesureyoueat
beforeyouQotoavoidfeeIinQfaint
inthechair. ListeninQtomusic whiIe
you'rehavinQtreatment may heIp.
DON'TPUTlTOFFBECAUSE...
Gumdiseasehas beenIinked
tocancer, heart diseaseand
3WAYSTO... ACEYOURAPPOlNTMENT
1
BESUCClNCT
'Youotnonly hav
svn-ano-a-hal minuts
inth ooctor's oic, so
trat it lik anintrviw
anoprpar,' says Dr
McKnna. 'Vrit cus on
your palmi younoto!'
2
KNOWYOUR
FAMlLYHlSTORY
'lt's amazinghowmany
popl tll youa amily
mmbr haocancr, but
knowlittl mor thanthat,'
Dr McKnna says. Gt th
acts bor yougo.
3
TELLTHETRUTH
'Th ooctor nos to
knowth gooo, th bao
anoth ugly,' Dr McKnna
xplains. 'Evni thir
ustions armbarrassing,
thy'r bingaskoor
a gooorason.'
preQnancy compIications. 'ReQuIar
check-ups wiII aIsoreducetherisk of
needinQexpensiverestorativework
Iater inIife,' says Dr Carter.
THESMEARTEST
HOWOFTEN7 Routinesmears are
recommendedevery threeyears for
womenwhoareover 25andevery five
years for womenwhoareover 49.
WHATHAPPENS: AcervicaI smear
takes about 1Dminutes. YouIieonthe
couchandthedoctor or nursewiII ask
youtobendyour knees upandIet your
IeQs fIopout. They wiII theninsert a
pIastic instrument caIIeda specuIum,
whichis usuaIIy coveredinIubricatinQ
|eIIy. This is openedupandthey'II
brusha tiny brushonthecervix to
coIIect ceIIs. If youneedSTI swabs,
thesecanbetakenat thesametime.
TAKECONTROL: Gomid-cycIeand
don't worry if youhaven't hada
wax! 'Wearen't botheredthat you
haven't shavedyour IeQs or aren't in
your best pants,' says Dr McKenna.
CervicaI cancer has nosymptoms in
its earIy staQes, andwomentendto
dismiss commonsiQns. Astudy by
Jo's CervicaI Cancer Trust found
that |ust 33per cent of women
wouIdseea GPif they experienced
a symptomof cervicaI cancer, such
as irreQuIar bIeedinQor painfuI sex.
THESKlNCHECK
HOWOFTEN7 About oncea year,
andpreferabIy inwinter when
you'reIess IikeIy tohavea tan.
WHATHAPPENS: Thecheck starts
withsomebackQroundhistory to
assess your risk. You'II thenchanQe
intoyour underwear toaIIowthe
nursetocheck your skinfromtop
totoe. 'WephotoQraphany Iesions
that don't meet NICEQuideIines,'
expIains Rebecca MaxweII, a
screeninQnurseat TheMoIeCIinic
(themoIecIinic.co.uk). 'Thenwe'II Qo
throuQhQuideIines onpreventinQ
anddetectinQskincancer.' You'II
receiveyour resuIts via emaiI or
post onetothreedays Iater.
TAKECONTROL: Nervous? Don't
beshy. 'RinQbeforehandtoask any
questions youhave,' tips Rebecca.
Skincancer has morechanceto
spreadtheIonQer it's iQnored, and
if Ieft untreated, it canbefataI.
'MOSTTESTSARENORMAL, BUT
WHATEVERTHEOUTCOME, !T'SBETTER
TOKNOWTHANNOTKNOW'
ANXlOUSABOUTYOURNEXT
APPOlNTMENT7 HERE'S
WHATYOUCANEXPECT
KNOWLEDGE
lSPOWER
1DD womnsntnss.co.uk [ /pril 2C3
L/L: SlGN LANGUAGE
Thefacebook
Van clncvvha's hacnin_cn
hc insicc? alc a ccl inhc nirrcr
ancrcachc si_ns. 's vricna
cVcr ,cor acc, sa,s LouisePyne
ANYONE
ever toIdyouthat your face
was Iikeanopenbook? WeII,
they wereriQht. AheaIthy QIowbeQins ontheinside, so
whenyour vitaIity starts totakea turnfor theworseit
oftenbecomes evident inyour appearance.
Scrutinisingyour acial aturs canrval vital clus about
your halth, romhormon imbalancs toyour risk o hart
oisas, soit's tim togt upclos anoprsonal withyour
rlction. Raoontoocoo your booy's warningsigns.
Twitching
eyes
Cracked
Iips
Thin
eyebrows
Breakouts
Thinning
hair
EarIobe
creases
/pril 2O3 [ womnsntnss.co.uk 1D1
Spottyskin
lt's saying: Your hormones needheIp
Your skintlls a ctailcstory o your innr vitality. l it's
cull, your clls may b chycratc. Spots onyour chin?
Hormon luctuations ar th likly culprit. /s w ag,
ostrognlvls cropwhichcanncourag brakouts.
Elvatclvls o tstostron ar alsootntoblam or
acn lar-ups, particularly arouncth chinanc|aw. /s
a rul, th apparanc o spots canvary romcay tocay,
gttingwors bor mnstruationor curingovulation.
Reversethedamage: Drink at last twolitrs o watr
a cay tostay hycratc, accinga suz o lmonto
kick-start your livr, whichis th bocy's mainchannl o
ctoxiication. Siponhrbal tas suchPukka Detox
(2.25, pukkaherbs.com) ancrcuc cain, alcohol
ancsugar. Finally, at bta-carotn-richapricots, carrots
ancbuttrnut suashanctry calmingth actcara
withsoothinglavncr oil cilutcinwarmwatr.
EarIobecreases
lt's saying: Takecareof your ticker
Hart cisas is th singl biggst killr o womninth
UK, accorcingtoth PritishHart Founcation, ancnow
thr's nwvicnc backingth thory that your
prcispositiontohart cisas is writtninyour
apparanc. ln2O2, Danishrsarchrs ouncthat
crascarlobs, whichar thought tooccur as a rsult
o collapscbloocvssls, ar a possibl prcictor o
carciovascular problms. Th scintists ouncthat whn
arlob crass wr combincwithyllowatty cposits
arouncth ys anca rccinghairlin, th risk or hart
cisas was incrascby 39pr cnt inmnancwomn.
Reversethedamage: Th most crucial stpor slashing
your occs o hart cisas is atinga halthy cit. Pil
your plat withoily ishrichinomga-3, suchas sarcins
ancsalmon- this will hlpkptriglycric lvls inchck.
Fibr-packcoats ancantioxicant-havy ruit ancvg- think appls,
brris ancspinach- ar alsossntial. Tak a supplmnt suchas
NHPOmeQa 3PIus (27.77, naturaIheaIthpractice.com) toboost
your intak o ssntial atty acics, too.
Thinninghair
lt's saying: Stress might betakingits toII
lt's normal toshcarouncOOstrancs a cay, as hair gos through
cirnt growthancrstingpriocs, but i your trsss ar alling
out at a astr rat thanusual it's tim totak action. /nstimatc
8millionwomninth UKsur hair loss, ancalthoughit's mor likly
tohappnatr th mnopaus whnyour ostrognlvls cropo,
hair loss canoccur any tim rompubrty onwarcs. lnparticular,
mal pattrnbalcnss, whr hair thins onth topanccrowno
th scalp, acts many womnanccansimply b cowntogntics.
Howvr, it canalsob a rsult o hormon imbalancs ancstrss.
Reversethedamage: Claningupyour cit canhav a positiv ct
onspars strancs. Start by incrasingyour protinintak through
ish, mat ancvggi sourcs lik lntils ancbans tosuprcharg
your hair growth. Poost your lvls o hormon-balancingzinc with
plnty o nuts ancshllish, anclathr your hair inAveda !nvati ScaIp
RevitaIizer (43, aveda.co.uk), whichcontains a blnco circulation-
boostinghrbs. Turntopag O2 or mor halthy hair tips.
Twitchingeyes
lt's saying: You
mayIack mineraIs
Twitchingy crivingyou
crazy? /lthoughharmlss,
uncontrollabl ylic
twitchs (alsoknownas
myokymia) canspak
volums about your bocy's
nutrint status. lt's thought
that twitchs ar causc
by minral cicincis,
causingylicmuscls to
spontanously contract.
lncrasingyour intak o
magnsiumcoulchlp. This
ssntial minral acts as
a rlaxant, gntly calming
ovrstimulatcmuscls.
Reversethedamage:
Magnsium-richoocs ar
a ma|or playr incombating
twitchs sonibbl onkal,
Swiss charc, nuts anc
wholgrains - anctak
a magnsiumsupplmnt
suchas BioCare's
MaQnesiumTaurate(14.15,
biocare.co.uk). Try tocut
back onyour tim inront o
th computr, as it coulcb
contributingtoy strain.
Thineyebrows
lt's saying: Your thyroid
couIdbesIuggish
Tak a clos look at your archs. Vhil not all o us ar naturally
blsscwithlushbrows lik Prook Shilcs, noticably thinybrows
(particularly onth outr cgs) coulcpoint toanuncr-unctioning
thyroicglanc. Th thyroicglancrlass hormons that control your
mtabolism. /longwiththinybrows, othr signs o anuncractiv
thyroiccanincluc wight gain, atigu, snsitivity tocolcnss anc
achingmuscls. l yousur rommultipl symptoms, talk toyour GP
ancask tohav your thyroictstc.
Reversethedamage: /longwithspciic thyroicmcication, cit
canhlptostimulat a sluggishthyroic. /s a gnral guiclin it's
important tomak sur youhav noughiocin, ouncinishanc
sa vgtabls, onyour plat. Slniumis anothr important minral
whichmanuacturs thyroichormons, somunchonPrazil nuts caily
torachyour uota. Vhnatnraw, som vgcanintrr with
thyroichormon synthsis - crucirous vginparticular, sowatch
out or broccoli anccaulilowr. l you'v bnciagnoscwithan
uncractiv thyroic, talk toa nutritionist or citary acvic.
CrackedIips
lt's saying: Youneedtodrink up!
Dry, crackclips? Th skinonyour lips is thinnr thanothr parts o
your bocy, makingit mor vulnrabl tobraking. Crackc, inlamc
lips (a concitionknownas angular chilitis) is a commoncomplaint
whncolcwathr hits, ancotna rsult o chycrationthanks to
ovrhating. Tak a clos look at your lips: i thy'r crackingat th
sics youcoulcb lowinvitaminPor iron.
Reversethedamage: Kpyour pout sot ancsuppl withDr
OrQanics RoseOttoLipSerum(4.D9, HoIIand&Barrett) ancmak
sur youchowcownonplnty o iron-richkal, spinach, b anc
chickn, as wll as vitaminP-packcwholgrains, nuts ancggs.
Tonguetwisters
Openupandsay'ah'! Your tongue
canspeak voIumes about your body.
Herearethreesigns towatchout for
1
Check thecoIour
/pal tongu coulcmanyour
bloocis lowinth iron-packc
protinhamoglobin, whichcan
rsult inatigu. Eat plnty o cark
grnlay vggis ancmat anc
gt your ironlvls tstcby your
GPi youthink youmay b cicint.
2
Assess thecoating
Th tongu coatingcanprovic
vital clus about your cigstion.
/halthy tongu shoulchav a thin
whit coat, incicatingthat you'r
cigstingyour oocwll. /thick
whit or yllowcoat coulcmanpoor
gut unction. Mak sur youchw
proprly, at probiotic ancprbiotic
oocsuchas yoghurt ancasparagus,
anccrink plnty o watr.
3
Scrutinisethetexture
/ccorcingtotracitional Chins
mcicin, spots onth tongu can
rlct concitions suchas czma
ancasthma, whil a rctipincicats
psychological strss or trauma. /voic
toomuchsugar, alcohol, co anc
cairy toas strss onyour bocy.
'lN2012, DANlSHRESEARCHERS POUND
THAT CREASEDEARLOBES - DUE TO
COLLAPSEDBLOODVESSELS - ARE A
POSSlBLE PREDlCTOROP HEART DlSEASE
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L/L: lN POCUS
'Badweather
conditionscan
taketheir toII on
hair -coIdand
wet weather can
makehair frizzy
andbringabout
fIyawaystrands'
Givlilss locks aboost
withour halthyhair plan
Giivlilss locks aboost
V
,corh
3WAYSTO
BagyourseIf IusciousIy
shinyIocks withthese
tophair products
High-tech
treatment
Giv trsss som TLC
withthis pr-shampoo
tratmnt.
Th high-tch
ormula
olivrs UV
protction
anohlps to
boost hair
vitality.
OPhiIip
KingsIeyEIasticizer
PreShampooTreatment,
2S.25,
phiIipkingsIey.co.uk
Moisture-boosting
hair oiI
Lik a suproooor hair,
this richoil olivrs
hyorationano
nourishmnt
or silky
smoothlocks.
ODr Organic
Moroccan
ArganOiI
LiquidGoId
100%PureOiI,
3.99, HoIIand
&Barrett
Hair food
Vant strongnails, shiny
hair anograt
skin? This
powrul
supplmnt
contains
a rang o
nutrints
or a uick
bauty boost.
OSoIgar Skin,
NaiIs and
Hair, 12.82,
nutricentre.
com
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TheIowdown: Th main
constitunt o your hair is kratin,
whichis a structural protin. This
is mao inth hair ollicl using
th protinw at vry oay,
withsupport roma numbr o
vitamins anominrals. Put simply,
i your oit is poor, your hair ollicl
won't gt all th builoingblocks it
ospratly nos tomak strong, halthy hair.
HeaIthyhair tips: Th most important nutrint
or hair growthis oinitly protin, ou toth
structural rol it plays. Protinis abunoant inmany
ooos, anoit's rar or anyon toactually b
protin-oicint. Mat, ish, oairy prooucts, tou,
pulss anonuts ar all grat sourcs o th stu.
Stuois hav alsolinkoiron, zinc, slniumano
omga-3oicincis withhair loss, somak sur
your oit is richinall our. Eat plnty o oily ish,
linsos anowalnuts togt a hty oos o
omga-3. This halthy atty aciohlps toproouc
natural oils, whichinturnconoitionth scalp. Lan
mat or lntils ar a gooosourc o iron, whil nuts
anoshllishprovio plnty o strngthningzinc.
Tuck intoplnty o lay grns anoorang vgor
bta-carotn, whichis convrtotovitamin/.
amandahamiIton.co.uk
Amanda HamiIton
is a TVhalth
xprt, nutritionist
anoauthor
Nutritionfix
'!f your diet is poor, your
hair wiII start tosuffer'
1
SheIf fix
HAlR
CARE
3
FlND MORE EXPERT HE/LTH /DVlCE /T WOMENSFlTNESS.CO.UKJHEALTH-AND-WELLBElNG
TheIowdown: Your listyl
canhav a hug ct onth
haltho your hair anoth way
it looks. Gttingstrssoout is
otnth caus o that xtra hair
all anooanoru - but it's not |ust
bcaus you'r taringyour hair
out! Strss canproouc mor
anorogns, th mal hormons
that canb rsponsibl or your hair thinning. So,
chillingout is ky tokpingyour trsss ingrat
nick. You'v probably alsonoticothat bao
wathr conoitions cantak a toll onyour hair
- coloanowt wathr canmak hair rizzy ano
bringabout thos annoyinglyaway stranos. This is
bcaus your hair xpanos, strtchs anochangs
its protinbonos whnit gts wt or oamp.
HeaIthyhair tips: Shiny, glossy hair is hair that
ctivly rlcts th light - simpl as that! Soth
smoothr youcangt your locks, th mor shin
you'll n|oy. l alsorcommnooryinganostyling
your hair withprooucts that oiscourag moistur
absorptionintoth hair shat. Th bst way to
rouc static anorizz or aoooshin is tous
a goooconoitionr oaily, anooccasionally a
op-conoitioningtratmnt.
phiIipkingsIey.co.uk
PhiIipKingsIey
is a worlo
laoing
trichologist
Beauty fix
'TheriQht products can
heIptoprotect your hair'
2
A
QorQeous headof hair doesn't havetostart
witha triptothesaIon. Whenit comes toyour
crowinQQIory, it's about what you'redoinQ-
andeatinQ- at homethat reaIIy counts.
Halthy hair is shiny, bouncy anosot toth touch- i
this oosn't oscrib your barnt, your trsss may b
lackinginnutrints or wighooownwithchmicals
anonvironmntal strss. Gt salon-worthy rsults
at hom withour xprt tips or ory, lacklustr locks.
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106Ourfavouritetreatmentsthismonth JJ 108EasywaystospringcIeanyourIook
CompIexion
perfection
Crat th prct bas withNip+Fab's
CCCram. Vithlight-oiusingpigmnts
anomoisturisinghyaluronic acio, it provios
a moiumamount o covraganoprotcts
your skinromth sun's harmul rays.
O14.99, boots.com
Frizz controI
Tam curls with/voa's nwP Curly
Curl Controllr anoCurl Enhancing
Hairspray. Th ormula uss organic
babassuoil, what protinanoorganic
alo toight lyaway hair anorizz.
OFrom17.50, aveda.co.uk
Lipsync
DHC's nwMoisturCar
Lipstick combins oliv oil,
vitaminEanocollagn-plumping
pptio withprtty colour tints
tosuit oirnt skintons.
O11.50, dhcuk.co.uk
DRlNK LESS,
SAVE FACE
Beforeyouorder that second
roundof marQaritas, sparea
thouQht for your skin. Research
fromtheUniversity of BerIin
suQQests that aIcohoI depIetes
antioxidants intheskin, makinQ
it moresusceptibIetocoIIaQen
andeIastinbreakdown. The
resuIt? MorefineIines anda
duII compIexion. TododQethis
nasty sideeffect of a Friday
niQht out, Qoeasyonthebooze
andwardoff theeffects with
anantioxidant-richserum.
Try TriIogyRosehipOiI
Antioxidant+, 2S.50,
triIogyproducts.com
/pril 2C3 [ womnsntnss.co.uk 1D5
1
THE DE- STRESSl NG
ENERGl SER
WHAT: !Ia VitaI EnerQy FuII Body
MassaQe, 8Dfor 55minutes
WHERE: BIythswoodSquare,
GIasQow, townhousecompany.com
THELOWDOWN: Set inoneof the
most Iuxurious spas intheUK, this
treatment suits theeIeQanceof its
venue. AIthouQh! usuaIIy Iikemy
massaQes witha firmpressure, the
morereIaxinQvibeof this onefeIt
perfectIy at homehere. The
treatment borrows fromrefIexoIoQy
anduses massaQetodrainthe
Iymphatic systemeIiminatinQthe
toxins that makeyoufeeI sIuQQish.
TheHimaIayanherbpouItices are
teamedwithQorQeous !Ia products
toQet youback toyour best seIf.
THEVERDlCT: AfabuIous caIminQ
experience, but thoseafter a deeper
typeof massaQeneednot appIy.
Amanoa Khouv
L/: PAMPER PlCKS
Wecherry-pickthehair, faceandbodytreats
desiQnedtomakeIifethat IittIebit sweeter
2
THE HAlR
REBOOT
WHAT: Nutri-ThrmiuRitual tratmnt,
25, anohair cut, rom55
WHERE: RicharoVaroMtrospa, Lonoon,
richarowaro.com
THELOWDOWN: Myhair has haoagrowth
spurt latly, sol tratoit toaconoitioning
tratmnt ano(tiny) trimat thsalonthat
tnos thtrsss o KatMioolton. Th
Nutri-ThrmiuRitual tratmnt, osigno
toprovioshinanonourishmnt, was
applioanoactivatowiththhlpo a
hatr. /nxprt sniptoppoit o.
THEVERDlCT: Thsot, managablct
lastoor oays, anomyhair lookohalthir.
Fllio Moss
'Thesoft, manageabIe
effect Iastedfor days,
andmyhair Iooked
muchheaIthier'
3
THE VEl N
ERASER
WHAT: CutraCoolGlio, arouno
4CCor 3Cminuts
WHERE: ThPrivatClinic, nationwio,
thprivatclinic.co.uk
THELOWDOWN: l yousur romspior
vins this tratmnt is anasy, non-invasiv
solution. lt uss alasr tozapthbloooin
thvins, orcingyour booytoclar it out.
/wsmall vins onmylgs wrtrato
anoys, it oos hurt abit - thinkasharp
prickingsnsation- but it's ovr ast!
THEVERDlCT: lt taks about sixwks or
vins toclar anoyoumaynoaollow-up,
but l was stokowiththrsults. l'll b
lashingmypins this summr!
Ponny Carroll
3
OFTHEBEST
L/L
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Squareis renownedfor
its understated, chic spa
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Ladies, et
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/: PRETTY PRESH
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3 SPEEDY
UPDATES
No cash to fIash7 Stay on trend
with these simpIe tweaks
CHANGE YOUR PART
FIip your hair partinQ to Qive
your Iocks an instant revamp. Go
for a Iow side partinQ to channeI
this season's QIam '6Ds vibe.
GO BRONZED
!t's time to weIcome back the
sun. Mix a smaII amount of
seIf-tanninQ Iotion with your
reQuIar body moisturiser and
appIy aII over after a shower to
enhance your naturaI skin tone.
WHlTEN YOUR TEETH
A sparkIinQ smiIe sIashes years
off your Iook. Once a week,
sprinkIe teaspoon of
bicarbonate soda on top of
your toothpaste and brush for
briIIiantIy white Qnashers.
SprinQcIeanyour beautyroutinewithour Quide
tothis season's best productsandhottest trends
HELLO,
sprinQ! Thedawnof a
newseasonmeans fresh
make-uptrends andskincarebuys toshakeup
your Iook for thewarmer months ahead. To
ceIebrate, we'vepickedour favouriteIooks
andmust-try products of theseasontoheIp
youhavea truIy beautifuI sprinQ. GIowon!
REFRESH
YOURLOOK
1D8 womnsntnss co uk [ /pril 2C3

BAT
YOUR
LASH!
1
2
3
4
/pril 2C3 [ womnsntnss.co.uk 1D9
1
Wl PE OUT
CELLULl TE
/goooanti-cllulit cramis an
ssntial springpurchas toprp
your booy or th warmr oays ahao.
Clarins' nwBodyLift CeIIuIite
ControI {36, cIarins.co.uk) ticks
all th boxs whnit coms to
succssully blastingth orang-pl
ct. Harnssingth powr o ight
plant xtracts, th ormula targts all
stags o aoipos tissu ormation
tovisibly rouc cllulit by upto
78pr cnt atr our wks. /mazing!
2
Ll VEN UP Ll PS
Nothingsays springuit lik
a prtty washo pinky huocolour,
anothat's why w lov th nw
collctiono YoungbIoodMighty
ShinyLipGeIs {23each, ybskin.
co.uk). Th rang spans a whol
spctrumo olicious-lookingspring
shaos, anoachgloss ors a
luscious, glistningct with|ust
a hint o vanilla. Loaoowithplnty
o antioxioants anonourishingoils, it'll
kpyour lips lingsot anosuppl.
/noit's long-waring, soyoucan
orgt about constantly rapplying.
3
ADD L ASHl NGS
OF STYLE
Mools at Christophr Kan's spring/
summr 2C3showsashayooownth
catwalk luttringsxy, supr-long
lashs. Rcrat th look insconos
witha swip o MaybeIIineNewYork
TheRocket VoIumExpress Mascara
{7.99, boots.com). Th patnto
brushboasts smoothingagnts that
olivr maximumvolum at th root
or tru oiva appal.
4
l LLUMl NATE
EVERYTHl NG
Harnssingth powr o minrals to
nhanc skin's raoianc has bnbig
nws inth bauty worloor th past
wyars anoit's still gaininggrouno.
M/C's nwVoIcanic AshExfoIiator
{22, maccosmetics.co.uk) is th buy
totry this sason. lt contains natural
volcanic ashanoin sugar crystals to
sloughaway oaoskinclls anolav
skinraoiant. Th suprin particls
or opclansingactionor pors
whil soakingupxcss oil anogiving
skina surg o moistur. Th ultimat
complxioncompanion!
5
ROCK A
LEATHER LOOK
Chic, structurolathr silhoutts
wr th cornrston o Gils' ano
Palnciaga's spring/summr 2C3
shows, anoth bauty worlohas
|umpoonth txturobanowagon,
bringingthis signatur look romth
runway toyour ingrtips. Nails inc has
launchoLeather Effect NaiI PoIish
{12each, naiIsinc.com) inthr smart
colours that pay homag toth trno
- oipinwithgorgous mulbrry, slick
black or tastully tantips. Th smart,
matt ormula gos onglossy, but
oris toa lux lathr txtur that
oozs rock-chick chic. V lov!
6
WOW Wl TH
A POP OF
COLOUR
Fromb|wllolios toshow-stopping
ylinr, oramatic pprs took cntr
stag at th Chanl anoVrsac
shows. Not raoy or
a ull-onglitzy y?
Eas yoursl intoth
colourul trnogntly
withCliniu's latst
oring, th Chubby
Stick ShadowTint For
Eyes {1S, cIinique.
co.uk). Packagoinaninnovativ
crayon, |ust lik th cult Chubby Stick
lipbalms, th ormula glios asily
ontoyour lios anocoms ina prtty
array o pastl shaos, romplayul
pinks tostrikingviolts. Guaranto
tolit your spirits witha singl swip.
7
REDEFl NE
YOUR FACE
/bas that contours anoslims?
Ys, plas! Mak-upxprt Danil
Sanolr's nwScuIpt andSIim-Effect
Contour FacePowder {24.50,
escentuaI.com) is sttingth agnoa
or this sason's nwhigh-tchbauty
buys. Th intllignt oual compact
contains a natural prssopowor to
crat a lawlss bas anoa highlightr
tohlplit your aturs - plus, it brings
out thos sought-atr angls inyour
ac. Th inal rsult? Mool-su
chkbons anoa slimac shap.
Kat Moss, at your hart out!
'NaiIsinc'sLeather Effect
naiI poIishbringstherunway
trendtoyour fingertips, in
threesmart coIours'
5
6
7
5-13 5eptember 2014
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450km cyc|e chu||enge in the 8eijing province of Chinu.
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DNLY
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PLACLS
AVAILA8LL
RAISINC
lN0S l0R.
Souper food
Chicknsouprally
is agrat rmoy.
Rsarchinth
AmoricanJournal of
Thorapouticsrvalo
acompounocallo
carnosinthat's ouno
inthbrothbolstrs
thimmunsystm
C
112Eat carbsandIoseweight! JJ 11Foodwars JJ 117HeaIthybites
119Spinachinseason JJ 121Tastyrecipeswithout thenasties
SMALL AND
MlGHTY
Goodnews |ust in! AdaiIy doseof
bIueberries andstrawberries couId
sIashyour risk of heart disease.
ResearchpubIishedinCircuIation:
JournaI of theAmericanHeart
Associationshowedthat women
whoatea daiIy servinQof the
antioxidant-richfruit hada 32per
cent Iower risk of sufferinQa heart
attack thanIadies whotucked
intothetasty berries |ust oncea
month. BrinQonsummer, wesay!
uprally
moy.
inth
ournal of
rvalo
ocallo
t's ouno
olstrs
systm
/pri // l 2C3 [ womnsn nsn nsn nsn nsn nsn nsn nsn nsn ns nsn nsn nsn nsn nsn nsn nsn ns ns ns ns nsn ns nns ns ns nsn nsn ns ns ns nnns ns ns nssn nnsnn nnsn nsn nss nsn nn tnss.co.uk 111 111
Diet downer
l claningupyour oit has lt youling
oown, youcoulob inwithorawal! Scintists at
th Univrsity o Montral ounothat oitching
ooos highinsugar anoat may caus chmical
changs inth brainsimilar toorugwithorawal.
FOOD NE WS
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Ch
iss
R
Am
Thor
ac
carn
int
th
Booze
controI
Vant a slimmr waistlin?
Goslowonth vino.
/ccoroingtoth Vorlo
Cancr RsarchFuno,
twoglasss o win taks
52 minuts o walkingto
burno, whil twopints o
cior is th uivalnt o six
chocolat biscuits. Ouch!
Tot upyour wkly alcohol
intak at wcr-uk.org.
C: CLEVER CARBS
Eat breadandstiII Iose
weiQht? We'II toast tothat!
Amanda KhouvexpIains how
toharness your carbcravinQs
for Qreater fat-Ioss Qains
CarbcycIinQ1D1
Use RusseII's top tips to
make carbs work for you
Beawareof thechange
Youmay experiencesome
headaches or moodiness
whenswitchinQtocarb
cycIinQas your body Qets
usedtousinQfats and
proteins as a fueI instead
of carbs. This doesn't mean
it's danQerous, there's
simpIy anad|ustment in
metaboIismtakinQpIace.
Get even
Aimfor anevennumber of
Iow-carbandhiQh-carb
days suitedtoyour traininQ
reQime. This miQht evencaII
for medium-carbdays. To
work out theamount of
carbohydrates inQrams you
shouIdeat, usethis formuIa:
for Iow-carbdays: D.6Qx
body weiQht inpounds, on
hiQh-carbdays: 1.4Qx body
weiQht inpounds.
PIanahead
Makesureyouhavesnacks
onhandtoavoidQettinQ
stuck somewherewithout
any heaIthy foodchoices
around. !f youknowyou'II
bewithout Qoodfoodfor
a whiIe, a fibresuppIement
suchas psyIIiumhusks
(1 tabIespoonina IarQe
QIass of water) canheIp
youresist temptation.
Cheat it
HavinQa 'cheat day' where
youforQet your carbcycIinQ
pIanonceevery week or so
is a Qoodway tokeepyour
body QuessinQ. ScheduIeit
ondays of intenseactivity
tooffset thedamaQe.
C
arbs - can't Iivewiththem, can't Iive
without them. WhenweiQht Ioss is
theaim, bread, pasta, potatoes and
riceareoftenthefirst tocomeoff themenu
- andthere's nothinQIikea biQbowI of hot
chips tocoax youoff thewaQon! But what if
wetoIdyouthat eatinQmorecarbs was the
answer torevvinQupyour fat-Ioss resuIts?
Not all oits work or vryon, but what
w canguarant is that i youl rstricto
or oprivoo your avourit ooos, youcan
wav goooby toany long-trmrsults. Put
thr ar ways o shooingpounos without
tacklingtmptationvry tim yous a
grain, only tovntually cav anonoup
kn-opinth braobaskt. Pustingth
conusionovr carbohyorats mans that
youcann|oy anobnit romcarbs, rathr
thanaringthm. Th answr? /clvr
oitary trick callocarbcyclingthat allows
youtoul up, ight at anon|oy your ooo.
CHAlNREACTlON
'Carbcyclingmans rgulatingth amount
o carbohyorats youat, altrnating
btwnlowanohighonoirnt oays,'
xplains Russll Pouwman, a sports
nutritionist at Th Nutri Cntr (nutricntr.
com). This mthooo cyclingyour carbintak
snos your booy's mtabolismintoa highr
gar, allowingyoutoburnat onlow-carb
oays, but kpingyouulloupano
prvntingyour booy romoippinginto
starvationmoo withhigh-carboays.
Poostinglanmuscl mass is crucial to
at loss, but low-calori oits oon't always
support your booy's muscl-builoingorts.
Carbcyclingcanhlpyoubriog th gap
btwncratinglanmuscl anotorching
at. 'Toningor builoinglanmuscl to
improv halthanophysiu otnruirs
noughcarbohyorats anocaloris to
support ths aims, whil wight loss -
althoughnot as simpl as caloris invrsus
caloris out - gnrally ruirs a stratgy
o consuminglowr carbohyorats anowr
caloris sothat th booy is orcotooipinto
its at rsrvs,' says Russll. 'Th oownsio
o a long-trmlow-carbprogramm is that it
canrobyouo your strngthanonrgy,
whichcanb anissu i youwant tomaintain
a strongitnss rgim. Carbcycling
combins th wight-loss aovantags o
atinga low-carboit withth nrgy ano
strngthbonuss o a high-carboit.'
FOODFORTHOUGHT
lt's a no-brainr that carbs ar animportant
part o a halthy oit, particularly i youlik
togoharointh gym, socuttingthmout
compltly is unncssary - you'oonly b
shortchangingyoursl! Put it is important
toat th right kinos. Pasingmost o your
mals onhigh-Gl carbs will only put youon
th ast track towight gain- anoillnss.
'Highcarbohyorat ooos, particularly
thos that ar knownas high-Gl ooos, such
as whit brao, whit pasta anosugary
trats, promot insulinproouctionwhich
canrsult inat gain,' xplains Russll. 'lnsulin
rlas is th booy's way o signallingto
clls tostor nrgy rathr thanxpnoit,
whichrsults inincrasingat stors.'
So, whil rplacingooos witha highat
contnt with'at-r' carbs might souno
lik it coulohlpyoushit pounos, ths
sugar-illoooos that ncourag insulin
proouctionarn't ooingyour wight-loss
goals any gooo. Thy'r harmul toyour
halthas wll - high-Gl, procssoooos
hav bnlinkotoobsity anooiabts.
Onth othr hano, i you'v vr trioto
stick toa low-cal, low-at or low-carboit,
particularly whil tryingtowork out haro,
you'll b amiliar witha wo th nasty sio
cts: a lack o concntration, a shortr
tmpr anoa spik inmoooswings. Taking
ona carbcyclingroutin, howvr, coulo
ual bigbnits whnit coms toyour
mntal ocus anoth ability toprocss
inormationctivly. 'Carbohyorats ar
th booy's primary sourc o glucos, which
is ssntial or brainunction,' Russll says.
'Plus, rsarchsuggsts that th brainalso
uss ktons (prooucoromth brakoown
o at) toul brainunctions. Vhnyou'r on
'AIonQ-termIow-carb
proQramme can rob
you of your strenQth
and enerQy. Carb
cycIinQ combines
the weiQht-Ioss
advantaQes of eatinQ
a Iow-carb diet with
the enerQy and
strenQth bonuses
of eatinQ hiQh-carb'
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LC: CLEVER CARBS
WHATCARBS
TOEAT, WHEN
UsethesesampIemenus to
aceyour carbcycIingpIan
OnIow-carbdays
Breakfast: EQQs with
spinachandtomatoes
Morningsnack:
HandfuI of aImonds
Lunch: Chickenand
avocadosaIad
Afternoonsnack: Carrot
sticks andhoumous
Dinner: GriIIedsaImon
withsteamedveQ
Non-starchy vgar highin
ibr as wll as havinghigh
lvls o vitamins ano
minrals, sothy'r a
grat way tocontrol
your apptit. Stock up
onbroccoli, caulilowr,
carrots, spinach, lttuc,
tomatos, cucumbr,
avocaooanobtroot.
/voiosugary anolow-at
snacks - th highsugar
contnt ncourags xcss
insulinrlas.
Onhigh-carbdays
Breakfast: PorridQe
withnuts andseeds or
whoIemeaI toast with
avocadoandtomato
Morningsnack:
HandfuI of raspberries
Lunch: Thai Qreencurry
withbrownrice
Afternoonsnack: SIiced
banana witha doIIopof
nut butter
Dinner: Homemadebeef
burQer ona whoIemeaI bun
withsaIadandsweet
potatofries
Low-Gl ooos rlas
thir nrgy slowly,
avoioinga blooosugar
spik that laos towight
gain. Ful uponswt potato,
suash, wholgrains (think
brownric, braoanopasta),
uinoa anooats.
Small amounts o rshbrris
ar a gooosnack option.
a low-carboit toinouc wight loss, you
ar saiotob inktosis.'
Toput it simply, mixingupyour carbintak
might |ust or th bst o bothworlos or
your brainanoyour booy.
MAKElT WORK
Howooyoumak carbcyclingwork or you?
Som rcommnotwooays o low-carb
mals altrnatowithon high-carboay, but
youcouloalsoswitchbtwnth twovry
othr oay - it's uptoyou. Th ky is toat
high-carbonth oays that you'v planno
toooyour toughst workouts. /imtohav
your highst carbmal ollowingyour
workout sothat youcanrplnishyour
glycognstors - this shoulohlpyourul
anol nrgisoatr a grullingsssion.
lt's alsoimportant togt noughprotin,
whthr you'r havinga lowor high-carb
oay. Try tospraoout your protinintak
vnly, throughout all your mals. Protin
hlps toslowoownblooosugar spiks that
coulob causoby th carbohyorats you'r
ating, but it alsokps youl ullr or
longr anohlps your booy torcovr rom
xrcis. 'Eggs, oily ishlik salmonano
saroins, b, chicknanoturky ar all
goooprotinsourcs,' says Russll. 'You
canalsoincluo som gooo-uality protin
powors, suchas why protinisolats
anobrownric or hmpprotin.'
Vhnyour carbintak is low, countr it by
atingplnty o halthy ats. Eatinga low-at
oit whil you'r rstrictingyour carbintak
will lav youlingolato, unsatisio
anohungry. lt's important tokpyour
nrgy lvls high, your brainocusoano
your tummy ull i youwant tostick tothis
plan. 'Eat goooats lik linsos, avocaoo,
oliv oil, coconut oil, nuts anosos,' says
Russll. 'Ths sourcs ar highinomga-3
anoomga-6atty acios anovitaminE,
whichcanhlpwithyour wight loss.'
'The key is to eat
hiQh-carb on the
days that you've
pIanned to do your
touQhest workouts'
S
cc nws
cu con hove
ycur breod
ond eot |t tcc.
8r|ng cn the
whc|egro|ns!
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LC WlSE UP :
hoin
foodfight
HeaIthy eatinQisn't aIways straiQhtforward,
sowe'restaQinQa foodface-off tofindout
whichinQredients havethenutritionaI edQe
'AImondbutter ishighin
vitaminE, whichprotects
theskinandprevents
freeradicaI damage'
ALMONDBUTTER
VSPEANUTBUTTER
/nutty spraois grat or snacking, but
whichnut coms uptrumps? '/lmonobuttr
is richr thanpanut buttr inky vitamins
anominrals,' says Stphani. 'lt's highin
vitaminE, whichprotcts th skinano
prvnts r raoical oamag, anocalcium,
whichbnits bon halthanomuscl
unction.' /noth bnits oon't stopthr.
'/lmonobuttr has mor anti-inlammatory
proprtis thanpanut buttr,' Stphani
aoos. Soit sms w hav a champion!
Thewinner is.AImondbutter. Spreadit on
oatcakes or useit as a dipfor carrots and
ceIery for theperfect afternoonsnack.
RAPESEEDOlLVSOLlVEOlL
Vhnit coms toths two, it's harotopick a winnr.
'Rapsooil is highr inpolyunsaturatoats, lowr
insaturatoat anorichr invitamins KanoE,' says
Stphani. Put xtra virginoliv oil has its pluss, too.
'lt's richinpolyphnol antioxioants that hav bn
linkotoanarray o halthbnits,' says Stphani,
'sothr ar plnty o bnits tob haoromboth.'
Thewinner is.OIiveoiI (|ust!). !t's best rawrather than
heated, sodrizzIeover saIads or useit toQarnishpasta.
BUTTERVS
MARGARlNE
/ocampaigns will say margis halthir,
but buttr is th winnr hr. 'Puttr is
a natural proouct mao rommilk,' says
Stphani. 'Margarin is anunnatural
proouct mao romprocssooils,
whichcontainhyorognatoats.'
Thewinner is.Butter. Spreada IiQht
Iayer onyour sarnies or usefor cookinQ.
COUSCOUSVSOUlNOA
'Ouinoa's protinuality outwighs that o
couscous,' says Stphani. Grat or illingyou
up- anoit's strongonth nutrint ront, too.
'Ouinoa wins hanos oownwhnit coms toits
vitaminanominral contnt,' says Stphani.
Thewinner is.Ouinoa. !t's protein-packedand
Qreat ina saIador cookedupas porridQe. cookedupas porridQe. cooke
orward,
indout
naI edQe
OlL
nr.
wr
s
oo.
,
h.'
than
pasta.
RAWCHOCOLATE
VSDARKCHOCOLATE
Canchocolat vr b halthy? Going
rawmight b th answr. 'Rawchocolat
is richinlavonoios, knowntohav
antioxioant cts,' says Stphani.
'lt alsocontains magnsium, ironano
calcium.' Soar, sotasty... Put isn't
oark chocolat gooo, too?
'lt's |ust procsso
rawchocolat, but
procssingcan
oamag its
nutrints,' says
Stphani. 'Plus,
it has aooosugar.'
Thewinner is.Raw
choc. OccasionaIIy!
FROZENVEG
VSFRESHVEG
Vhnit coms tovggis, w want
nutrints! Sooos rshbat rozn?
'Thr's rshvg- insason, grown
locally, pickowhnrip - anothn
thr ar rsh vgtabls - picko
bor bingrip, lownacross th
worlo,' says nutritional thrapist
Stphani Rioly (nourishtolourish.
com). Vhr your vgcoms rom,
whnit was pickoanohowlongit's
bnintransit canact its halth-
boostingpowrs. 'Froznvgis rozn
soonatr picking, whichhlps prsrv
its nutrint contnt,' Stphani xplains.
'Put togt th bst vg, growyour own.'
Thewinner is.Frozenor IocaI veQ.
Headtothefreezer, Qrowyour ownor
doyour veQshopat a farmer's market.
vs
vs
vs
vs
vs
vs
MUDCL/\
Zo
35g lighter, 3mm drop, the
new stripped back, racing
mudclaw
.
RRP L'O WEB PR0E 80

SAL
MUDRDC" 290
RRP 85 DUR PRIC 60 (2 PAIRS 110)
|nov-8's orlglnal mountaln raclng shoe. |t ls
durable, supportlve and protectlve and ls
perfect as an all round multl-terraln shoe for
both tralnlng and raclng.
RDAD-X" 238
Narrower, softer heel cun than the mens
255. 3 arrow drop shoe provldes sumclent
underfoot protectlon, so that most female
runners wlll be able to wear them to race or
traln ln regularly.
DRDC" 340
RRP120DURPRIC 60(2PAIRS 110)
wlnter runnlng tralnlng/orlenteerlng shoe.
|ncludes tungsten carblde tlpped metal dob
splkes for fantastlc tractlon on mlxed terraln
and lce/neve/snow.
RDCLI7" 285
Llghtwelght and versatlle trall shoe
deslgned for maxlmum performance for
raclng and tralnlng. Pelnforced toe box
protects the foot and shoe upper.
MUDCLAW" 333
Lxtremely durable and aggresslvely outsoled
fell/hlll/mountaln or orlenteerlng shoe.
Stlcky rubber outsole. |deal for ascendlng,
descendlng and contourlng on steep wet
mlxed terraln, especlally grass and mud.
RDAD-X" 255
3 rrow drop shoe wlth lnbullt llghtness, a
natural proprloceptlve runnlng sensatlon
and superb comfort the 255 should be the
rst cholce shoe for most runners.
0k0fk 0NllNf, Vl5lI 05 lN5I0kf 0k I 00k M08llf 5h0f: ffIf 8lN0 5f0kI5
1416 klkklN0, kfN0l, f0M8kl l9 50. Ie|: (01519} I11011
www.ete5landserts.ce.uk
SAL
RDCLI7" 268
Pemale speclc t. ll purpose, tough and
rellable. |deal for long trall races and tralnlng
and perfect for the beglnner trall mlnlmallst.
1 RAC PAC" 32
RRP70DURPRIC 40
2 RAC PAC" 25
RRP65DURPRIC 40
3 RAC PAC" 3
RRP15DURPRIC 12
4 RAC LI7" 25
RRP60DURPRIC 35
5 RAC LI7" 20
RRP55DURPRIC 32.50
6 RAC LI7" 15
RRP50DURPRIC 30
7 RAC LI7" 3
RRP35DURPRIC 20
8 RAC LI7" 2
RRP25DURPRIC 15
RDAD-X" 233
Perfect for athletes looklng for a long
dlstance tralnlng nat or as a tralnlng tool for
the experlenced mlnlmallst. The stlcky rubber
sole contalns the Dynamlc Pascla 8and.
RDCLI7" 295
The Pocllte 295 features a llghter welght
upper and less rand protectlon but stlll
lncorporates the essentlal lngredlents of a
wlnnlng trall shoe.
RDAD-XLI7"155
llghtwelght raclng nat whlch promotes
an emclent, natural runnlng style. The
only road-x shoe that does not feature the
Dynamlc Pascla 8and technology and lnstead
relles on the strength of the athlete's foot.
1 2 3
8 4 5 6 7
0k0fk 0NllNf, Vl5lI 05 lN5I0kf 0k I 00k M08llf 5h0f: ffIf 8lN0 5f0kI5
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PROTElNPOWER
Turbochargyour brkkiwith
Oom! PnchPrssoOats. Thy'r
packowithprotin, not sugar.
Choosrombanana, gingrbrao,
or appl, sultanaanocinnamon
O1.5Deach, Qiveitsomeoomf.co.uk
3 WAYS TO LOVE COFFEE
WAlTROSEORGANlC
PERUDECAPP
COPPEEBEANS
Kpyour cain lvls in
chck anoinoulg any tim
o oay withthis aromatic
co that's richinlavour.
O3.29, waitrose.com
2
BODUMTRAVELPRESS
En|oy your avourit
rshly brwoco on
th gowiththis clvr
catir lask.
O27, heaIs.co.uk
3
OXOPRENCHPRESS
Claningis a brz
thanks toth ingnious
grounoskpr inthis
smart-lookingco prss.
O35, oxouk.com
HeaIthy
bites
We'veQot therecipe
toheIpyoufiII up,
without fiIIinQout
Po
Fizzydrinks area
nutritionaI no-no-unIess
youmakeyour own!
ThenewSodaStream
Sourceturns water into
morethan6DfIavoursof
(heaIthier) popinseconds
-andheIps tocut backon
pIasticbottIeusaQe, too.
149.99,
sodastream.co.uk
1 2 3
SHELL OUT
Linwoods SheIIedOrQanic Hempis a
compIeteproteinanda Qreat source
of iron, maQnesiumandcaIcium-
perfect for veQans. SprinkIeonsaIads,
stir intosoups or snack onthesetiny
seeds for anenerQy boost any time.
O5.79, Sainsbury's, Waitrose
MAKE
WATER
POP!
V
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3WAYSWlTH... SPlNACH
FOR MORE HE/LTHY FOOD DE/S /ND NUTRTON NFO, VST WOMENSFITNESS.CO.U/HEALTHY-EATIN
MAKEASALAD
Throwa gnrous
hanoul o spinach
ina bowl withual
uantitis o rockt
anowatrcrss. /oo
sun-oriotomatos
anotornmozzarlla.
Drizzl witholiv oil
or a Moitrranan-
inspiro, anti-aging
salao. Yummy!
SAUTlT
Plac 2 taspoons o
oliv oil ina saucpan
ona lowhat. /oo
crushogarlic clov
ano chopporo
onion. /llowto
brown. /oohal a
pack o spinachano
covr until wilto.
Srv as a sio with
ishor chickn.
MAKEAJUlCE
Juic 2 appls,
carrot, a larg hanoul
o spinachanoabout
incho plo
gingr or a supr
nutrint-rich,
immun-boosting
smoothi. Drink up
inth morningor
a rshanohalthy
start toth oay.
LC lN SEASON :
Spinach
AIittIeQoes aIonQwaywhenit
comes tothis powerhouseQreen
FOODFOCUS
Howtoeat it
Mak sur youkpyour spinach
rrigratotoprsrv its highnutrint
contnt. /notry tomak th most o it
whil it's still rsh- kpingit or uptoa
wk inth riog couloorainarounohal
o its amazinghalthbnits!
Rmmbr nvr tostor spinachina
mtal containr, as th ironmay oxiois.
/nooinitly oon't ollowPopy's srving
suggstion: this vgis bst n|oyorawor
lightly cooko- not canno!
Nutrition
stats
1DDGOFSP!NACHW!LLPROV!DE
YOUW!THAPPROX!MATELY:
25caloris
2.9gprotin
3.6gcarbohyorats
O.4gat
2gibr
W
henit comes tospinach, we
inevitabIy think of Popeye- and
there's a Qoodreasonheate
somuchof theQreenstuff: spinachis a
veritabIepowerhouseof nutrients. The
Qoodnews is, youdon't needtoneck Ioads
of this Ieafy Qreentoreapits benefits.
Just 25go rshspinachwill provio you
withmor than2Onutrints, incluoingmor
thanyour rcommnoooaily allowanc
o vitamins Kano/, almost all your oaily
ruirmnts o olat anoarouno4Opr
cnt o your oaily magnsiumnos, ano
all or arouno3Ocaloris. Pargain!
Th la's richvitaminKanocalciumlvls
ar grat or strongbons, whil its uniu
combinationo vitamins /anoC, ibr,
magnsiumanoolat hav bnshown
tohlpprvnt cancr. Th antioxioants in
spinachclinchth oal: its lavonoios hlpto
protct against ag-rlatommory loss ano
highbloooprssur by kpingoangrous
inlammationat bay, whil th carotnoios
lutinanozaxanthinhav bnshownto
hlpsupport y halth.
Greenmachine
On o th grat bnits o spinachis its high
ironcontnt, particularly i you'r vggi or
sur romhavy prioos. Just on cupo
cookospinachprovios arouno6.3mgo
nrgy-prooucingiron. lt's alsoa supr
workout ooo. Rsarchhas shownthat
spinach(inhighooss) may hlprouc
oxioativ strss causoby rgular xrcis
anoprotct against muscl oamag. lt may
alsomak th booy mor icint - spinach
contains a compounocallonitrat, which
has bnshowntoboost th mitochonoria
(th microscopic part o clls that gnrats
most o your nrgy), maningyour booy will
nolss oxygnwhnxrcising.
'Spinachis asuper
workout food- it heIps
makethebodymore
efficient at exercise'
LC GUlLT-PREE POOD :
lt'saIIgood
Can't eat wheat? Don't dodairy?
ShunninQsuQar? YoucanstiII induIQe
your inner foodie. ThesedeIicious
recipes arefreefromnutritionaI
troubIe-makers but fuII of fIavour
+BMJCVU XJUI GFOOFM
PMJWFT UPNBUP
: GUlLT-PREE POOD LC
AUBERG!NE, PUYLENT!LSANDSUN-DR!ED
TOMATOESW!THM!NTO!L
Serves 4
O3CCgPuy lntils (or othr grnlntils)
OExtra virginoliv oil
O roonion, inly choppo
O2 garlic clovs, crusho
O45Cml vgtabl stock (or watr witha carrot,
onion, clry stalk, oriobay la anothym
sprigs thrownintoth lntils tomak your own
stock as thy ar cooking)
O3aubrgins, nos trimmoanocut into
5mmslics
OSa salt anorshly grounoblack pppr
OGratozst o lmonano|uic o lmon
OCCgsun-oriotomatos
Otbspagav syrup
Otbsprowin vingar
Otbspoark soya sauc
OLarg hanoul o rshmint lavs
Vashanoorainth lntils, thnhat 2

tablspoons o oil ina larg, havy-bottomo,
liooocassrol oishovr moiumhat.
2
Turnoownth hat a littl, aooth onionano
ry gntly until it's sot anotranslucnt, but
not colouro. /ooth garlic anory or about
minut. /ooth lntils anostir wll. Pour inth
vgtabl stock or your watr, vggis anohrbs
anobringth whol lot toth boil. Rouc th
hat, simmr, thncovr withth lioanocook or
25minuts or until th lntils ar tnor anohav
absorbomost o th stock.
o
Manwhil, hat a larg, ory stovtopgrill
panovr a moiumhat until hot. Usinga
pastry brush, coat th aubrgin slics withoil
onbothsios. Plac thmonth pananory or
a wminuts. Chck thy hav turnoa nic,
golonbrownanothnlipovr anory or
anothr wminuts until golononbothsios.
Thy shoulob sot toth touch. Transr toa
plat anosasonwithsalt. Drizzl ovr th agav
syrupanoplnty o oil. (Th uality o th oil is
ky hr, as th aubrgin rally soaks it all up.)
-
Vhnth lntils ar oon, orainthmo all
but a wtablspoons o liuio(oiscaroth
vganohrbs i youusothm). Vhil th lntils
ar still hot, sasonwithth lmonzst ano|uic,
vingar, soya sauc anoa wglugs o oil. Mix ano
allowtocool. /ooth tomatos anomix.
o
Finly chopth mint lavs (rsrvinga w
or srving) anocombin withnoughoil
tomak a ons mint oil. Tosrv, nstl th
aubrgin slics amongth lntils, orizzl ovr
th mint oil anoscattr withth rmaininglavs.
Per serve: 299cals, 8gat, .gsaturatoat,
4.9gsugars, 4.9gprotin
HAL!BUTW!THFENNEL,
OL!VESANDTOMATO
Serves 4
O3fenneI buIbs
OExtra virQinoIiveoiI
OSea saIt andfreshIy QroundbIack pepper
O1 Iemon
O25DQpIumtomatoes
ORedwinevineQar
OBunchof freshparsIey, fineIy chopped
O2QarIic cIoves, fineIy chopped
O4x 15DQhaIibut fiIIets, skinon
O2tbspbIack andQreenoIives, pitted
BeforeyoubeQinyour prep, preheat the

ovento2DDC/4DDF/Gas Mark 6.
2
Cut thebaseandtops off thefenneI buIbs
andremovethetouQhouter Iayer. Cut into
quarters, thentoss withat Ieast 2tabIespoons
of oiI ina bowI, untiI weII coated. Seasonwith
a Qoodpinchof saIt andtransfer toa bakinQ
sheet. PeeI thezest from1 IemonintoIarQe
pieces andaddit tothefenneI. Cover withfoiI
andbakeinthepreheatedovenfor about 35
minutes (morefor IarQer buIbs), untiI
everythinQis quitesoft. AsharpknifeshouId
QIideintothemiddIewithout any resistance.
RemovethefoiI androast for a further
1Dminutes or untiI they coIour a IittIebit.
o
Toss thetomatoes inenouQhoiI tocoat
themIiberaIIy, seasonweII withsaIt and
1 tabIespoonof vineQar. Roast thetomatoes
ona separatebakinQsheet intheovenwith
thefenneI untiI theskins start topopopen
- this shouIdtakeabout 15minutes. Try totime
it sothat thefenneI andtomatoes bothfinish
cookinQat aroundthesametime.
-
WhiIetheveQetabIes areroastinQ,
combinetheparsIey andtheQarIic with
enouQhoiI - about 5tabIespoons - tomake
a thick parsIey oiI. AddtheoIives totheoiI
andseasonwitha pinchof saIt.
o
WhentheveQetabIes havefinished
roastinQ, turntheovenoff andIet them
sit andrest intheresiduaI heat.
c
Put 2saucepans over mediumheat and
add1 tabIespoonof oiI toeach. Season
thehaIibut fiIIets withsaIt andpepper and
drizzIeoiI over bothsides of thefiIIet. Oncethe
pans arehot, pIace2haIibut fiIIets ineachpan,
skinsidedown. Let themsizzIefor about 2-3
minutes, thenturnover andcook for another
2-3minutes (dependinQonthethickness of
your fiIIet) untiI they are|ust cookedthrouQh.
ServethefenneI withthetomatoes
aroundit. PIacea fiIIet ontop, skinsideup.
SpoontheparsIey oiI over thefishandserve.
Per serve: 428caIs, 19.9Qfat, 2.8Qsaturated
fat, 2.5QsuQars, 43.6Qprotein
|1'5 CDDD FDk DU 8CAU5.
Puy IentiIs have a wonderfuI 'meaty'
texture, are high in protein and have
a Iow gIycaemic index, so they reIease
energy at a sIower rate. They're aIso
a good source of hbre, magnesium,
potassium and zinc
HaIibut is a high-quaIity protein
and a top source of omega-3 and
vitamins B12 and BS. But, it's
endangered, so take care to
choose sustainabIy caught haIibut
Serves 4
O3Cgcashws
O2 garlic clovs
OThumb-siz pic o rshgingr, plo
anochoppo
O2 swt chillis, soo(i youar usingnormal
rochillis, only us chillis as thy hav mor
hat thanth swt varity)
Otbspnampla (ishsauc)
O3tspcoconut palmsugar
O2 lims (|uic o lim anoth rst cut into
wogs or srving)
O3CCgcrabmat, pickothroughor shlls
O irm, slightly unor-rip mango, plo, pitto
anocut intoin strips
OHanoul o rshcorianor lavs
O2 springonions, slicoonth oiagonal
O/wraoicchiolavs or lavs o your choic
Olmon
OSa salt
O2tbspshavoor osiccatooriococonut
Mango contains enzymes simiIar
to papain in papayas, which aid
your digestion. lt aIso has high
IeveIs of phenoIs, which have
potent antioxidant powers
Prhat th ovnto8CC/35CF/Gas Mark

4. Plac th cashws ona bakingsht ano
roast inth prhatoovnor about Cminuts
or until thy bgintocolour. Vatchthm
carully, as thy will burnuickly!
2
Usinga pstl anomortar, pounoth garlic,
gingr anochillis (kpingchilli asio or
srving) until yougt a gooopast. /ooth ish
sauc, coconut sugar anolim |uic. Mix
vrythingtogthr until wll combino.
o
Suz any xcss liuioromth picko
crab. lna larg bowl, combin th crab,
mango, corianor (lavingsom asio or
srving), springonions anoroastocashws.
Thnaooth sauc anomix gntly.
-
Drss th raoicchiolavs witha littl oil,
a suz o lmon|uic anoa pincho salt.
Pil th crabmixtur ontopo th lavs ano
inishit all o withth coconut anorsrvo
corianor anochilli, slico. Srv immoiatly
withth lim wogs.
Per serve: 27 caloris, 2.gat, 5.7gsaturato
at, 2.7gsugars, 8.6gprotin
CRABW!THMANGOANDCOCONUT
P
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:
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LC: GUlLT-PREE POOD
WANT MORE
l DEAS7
Theserecipes arefromTheGuiIt-Pree
Gourmet byJordanandJessica
Bourke{1S.99, RyIandPeters &
SmaII). Women's Pitness readers
canbuythebook for thespeciaI price
of 14.99{incIudingp&p) bycaIIing
MacmiIIanDirect on0125S302S99
andquotingreferenceGLRSGE.
ORANGE-ZESTBROWN!ES
Prhat th ovnto8CC/35CF/Gas Mark 4.

Mlt th oark chocolat ina hatproo bowl ovr
a saucpano simmringwatr, makingsur that
th bas o th bowl oos not touchth watr.
2
Sit th lour, cocoa powor, bakingpowor ano
salt intoa bowl. lnanothr bowl, bat th buttr
withth sugar until th mixtur is pal anoluy.
Slowly mix inth ggs anoth ggyolks, thnaoo
th mltochocolat anoorang zst. Finally, stir
inth sitoingroints anoth pcans.
o
/s th mltochocolat cools, th mixtur will
bcom incrasingly sti anooiicult tomix, to
th point that youmay think youhav mao a mistak
anonotoaoomor liuio- but oon't! This is xactly
what maks ths brownis soocaontly chwy ano
ons intxtur. l youhav a ooomixr, too, it maks
th |oba littl asir, othrwis work thos tricps!
-
Spoonth mixtur intoth bakingpanano, with
th back o a mtal spoon, lvl th top. Dipping
th spoonintohot watr vry nowanoagainprvnts
th mixtur romsticking. Pak inth prhatoovn
or 25-3Cminuts, opnoingonyour ovnanoth
thicknss o your browni. /skwr insrtointoth
cntr shoulocom out witha bit o th mixtur still
onit, as th browni will irmuponc it has coolo
compltly anoth chocolat sts. Onc cool, cut
intosmall suars, thnovour!
Per serve: 324caloris, 2.gat, 6.6gsaturatoat,
C.3gsugars, 4.9gprotin
NEWYORKAVOCADOTOAST
Serves 2
O2 avocaoos
OGratozst o lmon, ano
|uic o lmon
Otbsprshly choppoparsly
OSa salt
O7 chrry tomatos
O2 slics ry or what-r brao
OSprinklingo oriochilli laks
Cut bothth avocaoos inhal, rmov th

stons romth cntr anoscoopth
lshintoa small bowl. Mashth lshwith
a ork, lavinga wchunks hr anothr
or txtur. Sasonth mashoavocaoo
withhal th lmonzst anolmon|uic,
th parsly, a littl oliv oil anoa small pinch
o salt. Tast th mixtur anoao|ust your
sasoningi ncssary.
2
Halv th tomatos anosasonthm
withth rmaininglmonzst ano|uic,
a littl oil ano|ust a pincho salt.
o
Put th braoontotoast. Cut th toast
oiagonally inhal anooivio it btwn
twoplats. Drizzl th braowitha glugo
xtra virginoliv oil anoa vry small pincho
salt, pil th mashoavocaoomixtur on
top, thnsprinkl it withth chilli laks ano
srv withth tomatos.
Per serve: 429caIs, 34.7Qfat, 3.9Q
saturatedfat, 3.7QsuQars, 6.9Qprotein
XyIitoI is naturaI sugar aIcohoI that is
a great aIternative to processed sugar.
lt heIps to prevent tooth decay because
the mouth bacteria can't convert it into
damaging acids that attack your tooth
enameI. ln smaII amounts, it aIso heIps
to decrease the formation of pIaque
Serves 10-12
O225goark chocolat, at last 7Cpr cnt
cocoa solios (thr is a vry minimal amount
o sugar inoark chocolat. Tomak it
compltly sugar-r, look or sugar-r
oark chocolat inhalthstors), choppo
OCgric lour
O7Cgunswtnococoa powor
Otspbakingpowor
Otspsa salt
O225gsunlowr or soya sprao- th Pur
branouss non-hyorognatooils
O7Cgcoconut palmsugar or xylitol
O2 ggs
O2 ggyolks
OGratozst o orang
OCCgpcans, lightly roasto
ParsIey contains potent oiIs that
are known to be cancer-protective,
and it's a great source of foIate.
PIus, avocados are packed with
pIenty of heart-heaIthy omega-3
fatty acid, so don't be put oh by
the fat content of this dish
C O M l N G N E X T l S S U E
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Th ultimat our-wk
plan to gt you looking
ano ling hot - with
or without your kit!
OnsaIe
2DMarch
2D13
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Gt a prt ano sxy
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Vorkingout what
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If youwanl yourworkifolo
boasuccoss, lhonyoursocia
ifonooosloboawosomo, loo.
Slrikingabaancobolwoon
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workplac-it'll manyou'ralways
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962=E9J 3@5J 962=E9J >:?

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