Juuc 2uI+ 13.

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

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

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

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

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

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

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

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

Vbo/ /bc H8I/coubos

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

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

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

S
TA
R
LETTER

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

o you`ve spent months gett|ng

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

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

S
:
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a
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a
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v
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O
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O

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

L LV VCCL XL LXL /L`CL

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

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NOTEROOK

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

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

Hcol/bIi/ocss 7

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

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

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

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

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

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

LC LL /L`CL CCL /C
EAT

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

hc acs ncvs, rcscarch anc hcah, cas

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

e`ve a|| heard about the

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

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

Hcol/bIi/ocss 27
W
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Fl SH Ol L
Most qua||ty f|sh o||s are der|ved from
sma||er o||y f|sh (such as sard|nes and
anchov|es} from susta|nab|e sources. A
good brand w||| |dent|fy the source and
where |t was harvested. Some brands
a|so have 'Fr|end of the Sea` cert|f|cat|on
on the|r packag|ng to h|gh||ght the|r
comm|tment to susta|nab|e f|sh|ng. Oo|d-
water ocean f|sh are r|ch |n EPA/DHA, but
are often contam|nated w|th po||utants
such as POBs, d|ox|ns and
mercury. One concern w|th
consum|ng a h|gh |eve|
of f|sh o|| or cod ||ver o||
|s that you may actua||y
|ncrease your requ|rements
for ant|ox|dant protect|on,
part|cu|ar|y |f the f|sh o||
has become ranc|d, as these fats are very
vu|nerab|e to ox|dat|on, wh|ch can damage
your body. Oua||ty |s therefore |mportant,
wh|ch can |ncrease the cost.
Benef|ts: lf you have a spec|f|c cond|t|on
such as arthr|t|s or heart d|sease, and need
a h|gher dose of omega-3, f|sh o|| |s the
most effect|ve opt|on, because |t has h|gh
concentrat|ons of DHA and EPA. As |t has
|ower |eve|s of v|tam|n A than cod ||ver o||,
|t`s a|so safe for pregnant women. |ook for
a brand that |nc|udes add|t|ona| v|tam|n E
or po|ypheno|s to |mprove stab|||ty, wh|ch
he|ps prevent the o||s go|ng ranc|d. Some
products w||| conta|n add|t|ona| nutr|ents
for spec|f|c hea|th concerns.
Try these: Esk|mo Bra|nsharp ||qu|d
(700 mg EPA, 450mg DHA per 5m|
teaspoon}, 31.60 for 210m|; B|oNutr| F|sh
o|| w|th v|tam|n D 1,200mg (500mg DHA,
100mg EPA per capsu|e}, 18.95 for 45
capsu|es; esk|mo3.co.uk, b|onutr|.co.uk
COD Ll VER Ol L
Trad|t|ona||y g|ven to ch||dren to he|p
prevent r|ckets, and known for he|p|ng to
ease the pa|n of arthr|t|s, cod ||ver o|| |s r|ch
|n v|tam|ns A and D as we|| as omega-3s,
because these v|tam|ns are fat-so|ub|e and
stored |n the ||ver.
Benef|ts: Wh||e cod ||ver o|| |s |ower |n EPA
and DHA, |t`s a r|cher source of v|tam|n A
and D than f|sh o||. v|tam|n A |s |mportant
for sk|n hea|th, |mmune support, gut
mucosa| hea|th and eyes|ght, wh||e v|tam|n
D |s |mportant for bone and |mmune hea|th.
Th|s makes |t a popu|ar cho|ce for ch||dren.
lt`s a|so cheaper to buy than many f|sh o||s.
Due to |ts h|gher |eve| of v|tam|n A, |t`s not
su|tab|e for use dur|ng pregnancy.
Try these: |amberts Ood ||ver O||
1,000mg (140mg EPA, 110mg DHA}, 9.40
for 180 capsu|es; Seven Seas Pu|se Ood
||ver O|| P|us Even|ng Pr|mrose O|| 200mg
(52.2mg EPA, 46.7mg DHA}, 4.97 for 30
capsu|es; |ambertshea|thcare.co.uk;
sevenseas.com/cod||vero||
KRl LL Ol L
Kr||| o|| |s the |atest way to get your
Omega-3s. Kr||| are shr|mp-||ke
crustaceans that ||ve |n the ocean and are
natura||y r|ch |n omega-3 fats, ant|ox|dants
and other nutr|ents |mportant for hea|th.
Harvested from Antarct|c waters, they`re
cons|dered po||utant-free
and a renewab|e food
resource, mak|ng kr|||
o|| an env|ronmenta||y
fr|end|y opt|on.
Benef|ts: Not on|y |s kr|||
an eco cho|ce, |t`s thought
to supp|y the body w|th a
more usab|e form of omega-3, thanks to
the presence of phospho||p|ds, wh|ch he|p
transport fats across ce|| wa||s (and are
a|so |mportant for bra|n hea|th}. Because
kr||| |s more eas||y absorbed, you can get
the benef|ts at a |ower dose. lt`s a|so more
eas||y d|gested, mean|ng there`s no
unp|easant aftertaste or any of the 'f|shy
burp` often assoc|ated w|th f|sh o||.
Kr||| |s a|so r|ch |n astaxanth|n, a powerfu|
ant|ox|dant, and |ysophosphat|dy|cho||ne,
a compound made from phosphat|dy|
cho||ne, wh|ch |s a phospho||p|d fat.
Try these: v|tab|ot|cs |tra Kr||| O|| 500mg
(120mg EPA, 55mg DHA}, 14.95 for 30
capsu|es; Mega Red Extra Strength
Omega-3 (60mg EPA, 27.5mg DHA}
17.99 for 20 softge|s; O|eanMar|ne Kr||| o||
for women (42mg EPA, 19.5mg DHA},
22.99 for 60 capsu|es; v|tab|ot|cs.com,
sch|ffmegared.co.uk, c|eanmar|nekr|||.co.uk
VEGET/Rl /N OPTl ONS
lf you`re vegetar|an, a|gae supp|ements are
a good source of omega-3 o||s, a|though
the concentrat|on of EPA |s much |ower.
They`re a|so natura||y r|ch |n astaxanth|n.
A|ga| sources are genera||y cons|dered |ess
||ke|y to become contam|nated than f|sh o||
and they are a more env|ronmenta||y
fr|end|y source.
Another omega-3 fatty ac|d, a|pha-
||no|en|c ac|d (A|A}, |s found |n o||s such as
ABE YOt1ATHE OMEGA3 ZOAE?
Vcnoring i ycu gt ncugh cmga-3s? / hcm spct ingr-prick blcco
tst is a uick ano asy way tc masur ycur cmga-3 halth ano th
balanc c halthy ats in ycur bcoy. lt's nct |ust ycur lvl c cmga-3 ats
that's impcrtant cr halth but th balanc btwn cthr ats, particularly
cmga-6 atty acios. /n imbalanc btwn cmga-3 ano -6 ats is linko
tc incraso risk c inlammaticn ano chrcnic oisas. Tsting can hlp ycu
iontiy whthr ycur oit is lcw in cmga-3 ano/cr high in cmga-6. Tc
buy kits, visit aovancnutriticn.cc.uk cr cmgablccoccunt.ccm.
Kr/ l l o/ l / s uorc
cos/ l y J/ qcscJ,
ucou/ uq uo boJ
oj crosc
f|ax and hemp. These o||s are |dea| for
us|ng |n dress|ngs and smooth|es to
|ncrease your |ntake of essent|a| fats.
However, wh||e our bod|es can convert
A|A |nto EPA and DHA, the process |s
|neff|c|ent, mak|ng |t d|ff|cu|t to ach|eve
opt|ma| amounts through consumpt|on
of seed o||s a|one.
Try These: Together 100% A|gae DHA
Omega-3 (200mg DHA}, 13.99 for 30
softge|s; M|nam| Nutr|t|on veganDHA
(160mg DHA from A|gae}, 31.55 for 60
softge|s; do`s Oho|ce O|| |t|mate O||
B|end (13.5g DHA per 30m| tab|espoon
serv|ng}, 11.99 for 250m|; togetherhea|th.
co.uk, vegan-dha.co.uk, udoscho|ce.co.uk
OU/Ll TY
CONTROL
Ouantity Vhn chccsing a
supplmnt brano, lcck at th
lvl c EP/ ano DH/ it
prcvios. lt shculo prcvio
arcuno 45Omg pr oay.
StabiIity Cco livr ano ish
cils can asily turn rancio.
Slct branos that ccntain
plant pclyphncls cr
anticxioants tc hlp xtno
th stability c th cil. /lways
stcr cils in th riog, ano i
ycu'r using so cils such as
lax cr hmp, ocn't us thm
cr cccking as thy will
rapioly brak ocwn with hat.
Safety Rmmbr: mcr is
nct ncssarily bttr. l
ycu'r taking moicaticn
chck bcr supplmnting
cr any ccntrainoicaticns.
Purity /lways slct branos
that mt Eurcpan
stanoaros tc guarant
thy'v unorgcn
puriicaticn prccsss. R
wary c purchasing ncn-EU
supplmnts via th intrnt.
Fue| cons mpg (|/100km}. urban 33.2 (8.5} / extra-urban 52.3 (5.4} / combined 43.5 (6.5}, CO
2
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starting from 14,260 OTR. Mode|s shown. Abarth 500 (at 15,023 OTR} inc|uding optiona| Legends B|ue Paint (300}, optiona| Side
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Abarth 595 Competizione (at 19,360 On The Road} inc|uding optiona| Record Grey Paint (400}.
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Duration of Contract 48 months
Rate of Interest (Fixed} 6.85
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Hcol/bIi/ocss 29
Th|s d|sh takes no t|me as buckwheat cooks so qu|ck|y.
Rep|ace the beetroot w|th chopped cucumber |f preferred

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

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

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

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3O |ea|t|&||toess /a//avafivssov/iv.o.a/
ai oa/
LC

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

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

an you drlnk too much vater?

In rare clrcumstances yes, but ll you have
elght zooml glasses ol lluld a day you`ll be
llne. he uropean ood Salety uthorlty
recommends vomen drlnk about .6 lltres
per day. You`ll need more vhen exerclslng hard or vhen lt`s
hot, to replace sveat losses, but don`t lorce yoursell to drlnk
more than your thlrst dlctates. s a rule, lor every pound ol
vater lost durlng exerclse (ln sveat), only tvo glasses ol vater
need to be taken ln. rlnklng large amounts ol vater, lor
example durlng a marathon, can cause hyponatraemla, vhere
your body has an lncrease ln vater levels, but your body`s
sodlum levels stay the same. It can cause dangerous braln
svelllng, so the rule ls never to overhydrate yoursell.
O&/
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32Hcol/bIi/ocss /a//avafivov/iv.o./
LUNCH
'l'll have lunch around
two hours after breakfast.
l'll have a salad containing
kale, spinach, lettuce and
mint leaves, then add
pear, pomegranate, a few
cubes of goat's or
sheep's cheese, a
handful of pumpkin
seeds, a handful of goji
berries, and dress it with
about three tablespoons
of organic cold pressed
extra virgin oil and lemon
juice. On the side l'll have
marinated chicken
cooked with onions and
peppers, and a piece of
multi-grain bread.
This is what l keep in my
hotel fridge: green leaves,
fresh and dried fruit, nuts,
lemons and olive oil.'
RRE/KF/ST
'Nutritionists are
avai|ab|e on the tour for
everyone, but every
performer is responsib|e
for their own diet to
maintain their hea|th and
keep up with the pace of
the tour. I wake up
mid-morning - due to our
|ate night shows - and
have one big g|ass of
water. As we |ive in hote|s
and their breakfasts don't
suit my diet, I often don't
eat much. So I'|| have a
fresh organic fruit [uice
with a teaspoon of
wheatgrass powder,
bar|ey powder, ch|ore||a
and ha|f a teaspoon of
guarana. Around 45
minutes |ater, I'|| have a
handfu| of a|monds.'
Mar|e-Eve B|sson
'Vbo/ I o/ /ooy
The aer|a| hoop performer and star of O|rque du
So|e|| revea|s her fue| for the wor|d famous show
DRl NKS
'We have a juicer at work,
so when l'm hungry l'll
make a glass of fresh
juice from four carrots, a
green apple, two celery
sticks, some ginger and a
quarter of a lemon. l also
like tea and will have three
cups of green tea, two
cups of fruit or rose tea
and drink 1.5 litres of
water a day - it's important
to keep hydrated.'
SUPPLEMENTS
'About three to four times
a week - not every night
- l'll take a pre-workout
supplement by vega. l
take one 20 minutes
before my act, then
vega's Recovery drink 20
minutes afterwards.'
'Eating well when you're away from home can be a real challenge,
but Marie-Eve seems to have nailed it as her diet is pretty much
perfect. She probably doesn't need to take all the supplements
or stuff like chlorella, guarana, wheatgrass and spirulina, but they
certainly won't do her any harm. ln her line of work you really
need to have your wits about you, so its good to see that she
drinks plenty of water - the brain is very sensitive to even mild
dehydration, and reaction time and concentration levels drop
when you are dehydrated.'
O
O
SCORE
Nutri ti cni st
Fi cna Huntr
NUTRlTlONlST'S VERDlCT
Dl NNER
'We have a fantastic
catering service at work.
I'|| either have chicken,
tofu or sa|mon,
depending on what's
avai|ab|e that day, and
I'|| have it with green
sa|ad, tomato, o|ive oi|
and |emon.'
TRE/TS
'Around three times a
week, I'|| have some dark
choco|ate, and I rea||y
|ike crisps - but I |imit
myse|f to a bag a week! I
|ike dried fruit, such as
figs, prunes, apricot and
ginger. From time to time
I may have a|coho| -
perhaps three to four
g|asses of wine a week,
on average.'
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34Hcol/bIi/ocss //t/vitvssov/iv.o.a/
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HonesI/y Hea/Ihy for L/fe
[Jacqu/ Sma//, 25}
latest book on alkaline
eating from the founders of
honestlyhealthyfood.com claims
meat, eggs, wheat, refined sugar
and cows milk arent good for you
because they cause your body to
produce acid. Fruit, veg, soya
beans, nuts, seeds and pulses help
keep your body more alkaline,
which devotees claim helps you
shed pounds as well as protecting
against diabetes and osteoporosis.
Actually, the body keeps blood pH
constant regardless of what you
eat. But a more alkaline diet means
the systems that do so may be
under less stress. Either way, with
its mouth-watering photography
and great recipes,
theres every
reason youd want
a copy of Honestly
Healthy for Life on
your kitchen shelf.
Turn to page 90
to try out some
the recipes.
/LK/Ll NE E/Tl NG
Don't b|ame bread
vhopplng q8 per cent ol us
eat lt, but bread contlnues to
get unlalrly plcked on as a
cause ol bloatlng, say experts.
revlev by the Brltlsh
Mutrltlon loundatlon lound
no evldence that regular
consumptlon ol bread causes
bloatlng lor the average
healthy consumer.
So ll you do bloat, vhat`s the
reason? Posslble rlsk lactors
lnclude recent velght galn,
anxlety or depresslon, belng
lnactlve, constlpated or
premenstrual. nd ll you have
IBS, honlng ln on bread mlght
not help, as lermentable
carbohydrates, such as apples,
pears, mushrooms and onlons,
can all cause bloatlng. lor
IBS-related bloatlng, conslder
seelng a speclallst dletltlan.
'For me, skinny is
just a style of jeans
- not a goal.
Kim Kardashian
CELERRlTY
OUOTE
{ {
Dl ET REVl EV. . .
For a waist|ine-friend|y
breakfast on the hoof, try
Onken's mues|i pots (f|avours
inc|ude strawberry and rhubarb,
and mixed berries}. Stocked in
WHSmith and Tesco Metro
stores (1.40 for 200g} they're a
tasty mix of yoghurt, fruit, oats
and nuts, and rich in ca|cium
and protein.
RERRY RREKKl E
UICK IP
Get snllllng that lrult
bovl! Smelllng lrulty
aromas prlor to dlnner
may curb your appetlte lor
unhealthler loods, reveals
research at the Unlverslty
ol Bourgogne.
NOTEROOK

hc acs acVicc cn sa,in sin

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L/L LV L /L LCL` LXL /L`CL

HEA|THY
Yeah, we know |t`s annoy|ng when
you see someone wa|k|ng and
tapp|ng away on the|r mob||e phone,
but now there`s proof |t m|ght be
harmfu| for the|r hea|th, too.
Researchers at the n|vers|ty at
Buffa|o found more |nc|dents
happen per square m||e when
wa|k|ng and text|ng, than when
d|stracted wh||e dr|v|ng. So much
so that spec|a| bumpers have been
p|aced on certa|n |ampposts around
|ondon to prevent acc|dents!
Wa|k|ng and text|ng a|so affects your
posture and ba|ance. Yet another
reason to get off your smartphone...

/a// vs
38Hcol/bIi/ocss /a//avafivssov/iv.o.a/

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Ca||ing a|| coffee
addicts.
e lrom a lev extra pounds, vant
to knov hov much that next collee
(or tea) may cost you? ovnload the
UP ollee app (lree; lunes). eveloped
by ]avbone Labs, the makers ol UP and
UPzq lltness bands (javbone.com), lt
uses a collectlon ol llttle balls jumplng
around a beaker to let you knov the
lncreaslng ellect ol callelne on your
system. It`ll provlde you vlth ratlngs -
lrom `vlred` to `sleep ready` - and let
you knov ll your extra drlnk could be
havlng a detrlmental ellect on your
health. Vhen used ln collaboratlon vlth
an UP vrlstband, the data gets even
more sophlstlcated, calculatlng hov
many mlnutes less sleep you may get
alter your double-shot latte.
'l find meditation is
sitting with the kids
colouring for an
hour. Doing
something you love
is your meditation.'
Ange||na Jo||e
CELERRlTY
OUOTE
{ {
3 REASONS TO...
1
HEADACHES GB20 |s
a pressure po|nt at the
base of your head.
Press|ng |n the d|p between
the musc|es at the base of
the sku|| a|ds the re|ease of
endorph|ns, re||ev|ng stress.
2
SNORING By app|y|ng
pressure to the |ns|de
edge of your ||tt|e f|nger,
s|gna|s are sent to the centra|
nervous system, prevent|ng
the soft pa|ate and tongue
from comp|ete|y re|ax|ng,
hence stopp|ng snor|ng. The
GoodN|ght Ant|-Snor|ng R|ng
(30, goodn|ghtsnor|ng.com}
uses the same pr|nc|p|e so you
can get a good n|ght`s s|eep.
3
NAUSEA Ne|-Kuan |s
a po|nt on the |ns|de
of your forearm, a
few |nches from your hand.
Press|ng here reduces the rate
of nerve s|gna|s, re||ev|ng
trave| and morn|ng s|ckness.
TRY
ACUPRESSURE
Relieve common conditions
with these tips from Danny
McCamlie, lead clinical
scientist at Aspen Clinical.
NOTEROOK

`cor ninc anc Lcc, in hc ncvs

A f|ve-year study from the n|vers|ty at Buffa|o
has found that he|p|ng others protects your
hea|th and can |ncrease your ||fespan. Enter
the Bee |ove|y co||ect|on from Nea|`s Yard
Remed|es (nea|syardremed|es.com}. We |ove
the Bee |ove|y Hand Oream 10, 50m|. The
brand donates 10,000 a year to He|p Save the
Bees and you get an organ|c honey product |n
return. Now that`s pamper|ng w|th a heart.
REE RE/UTl FUL
oes your bedtlme vary
every nlght? You may
llnd lt harder to malntaln a healthler
velght than those vho hlt the plllov
at a slmllar tlme (vlthln 6o mlnutes)
each evenlng, accordlng to a study
by the Unlverslty ol Provo.
Avo||ob|e frcm |ndependenf
phormoc|es & heo|fh sfcres,
Hc||ond & 8orreff, se|ecfed 8ccfs
ocrcss UK & |re|ond.
Fcr mcre |nfc v|s|f
www.porodcxc||.ccm
8k FOk H NV|kONMN PkOVN |NCkA50 A85OkP|ON
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COMPL OMGA 8ALANC
|drddcx 0megd5pcrf is essentidl fcr
cptimum perfcrmdnce & reccvery
Prevenfs |nf|ommof|cn & he|ps reccvery
8enef|fs cord|cvoscu|or sysfem
A|ds ccncenfrof|cn dur|ng regu|or exerc|se
4OHl/Ii/ncss /a/t/avafitvssov/iv.o.a/

en suffer|ng from erect||e

dysfunct|on have |ong been
ab|e to turn to v|agra to pep
up the|r sexua| performance
but, unt|| recent|y, no equ|va|ent drugs were
ava||ab|e for women. That`s desp|te the fact
that up to 63 per cent of women report
prob|ems w|th sexua| funct|on rang|ng from
|ack of |nterest |n sex and |nab|||ty to
orgasm, to troub|e |ubr|cat|ng and pa|n
dur|ng sex.
'H|stor|ca||y, peop|e thought |t was on|y
men who wanted to |mprove the|r sex ||ves,
wh|ch |s why |t`s taken |onger for sc|ent|sts
to un|ock the secrets to boost|ng fema|e
sex dr|ve,` exp|a|ns sex, |nt|macy and
re|at|onsh|p therap|st, Emma Z|ff
(yourgu|detosex.com}. 'But research
proves women are just as sexua| - and
often more sexua| - than men.`
Now a company has re|eased a natura|
food supp|ement dubbed 'the fema|e
v|agra`. The herba| p|||, ca||ed |ady Pre|ox,
|s based on sc|ent|f|c research and backed
up w|th ev|dence. n||ke v|agra, a chem|ca|
compound that works once a man |s
aroused to |ncrease b|ood f|ow and prompt
an erect|on, |ady Pre|ox |s des|gned to
ra|se women`s sexua| des|re and p|easure.
The ma|n |ngred|ent |s Pycnogeno|, an
extract from French p|ne trees known for |ts
potent ant|ox|dant propert|es. ln |ady
Pre|ox |t expands b|ood vesse|s and
|nteracts w|th another |ngred|ent,
|-c|tru|||ne, to further |ncrease c|rcu|at|on to
the gen|ta|s and the bra|n. There`s a|so
a roseh|p extract that reduces fat|gue and
an am|no ac|d used to make n|tr|c ox|de,
a key p|ayer |n sex dr|ve and sat|sfact|on.
Together, these |ngred|ents boost
'p|easure, arousa|, des|re and comfort,`
accord|ng to Bent Henr|ksen, K manag|ng
d|rector of Pharma Nord, the company
beh|nd the product.
The p|||s were tested on women at
var|ous stages |n the|r reproduct|ve ||ves,
|nc|ud|ng a sma|| group of pre-menopausa|
women aged between 37 and 45 years o|d.
After e|ght weeks, they reported s|gn|f|cant
|ncreases |n a|| areas of sexua| funct|on,
espec|a||y vag|na| dryness, sexua| des|re
and sat|sfact|on.
As we|| as better sex, other benef|ts of
tak|ng |ady Pre|ox have been exper|enced.
'Some of my c||ents have enjoyed
|ncreased energy |n a|| areas of the|r ||ves,`
revea|s Z|ff, whose c||ents have been tak|ng
|ady Pre|ox for we|| over s|x months. So
far, none have exper|enced any unwanted
s|de-effects.
Of course, |ady Pre|ox |s not a mag|c
bu||et as there are many d|fferent factors
that contr|bute to a hea|thy and sat|sfy|ng
sex ||fe. 'Natura| supp|ements can he|p to
address |oss of ||b|do but often there`s an
under|y|ng cause, such as t|redness
and |nsomn|a, |||ness, stress, anx|ety,
depress|on and the fema|e menopause,`
exp|a|ns Ho||and & Barrett nutr|t|on|st
Amar|t Pab|a. ln fact, even |f |ady Pre|ox
does |mprove your ||b|do, |t may be
adv|sab|e and benef|c|a| to seek
profess|ona| support and adv|ce from a
doctor or sex therap|st. 'ln other words,`
says Z|ff, 'there are, at t|mes, deeper
|ssues than s|mp|y metabo||c ones
|nf|uenc|ng sex dr|ve, so |t`s |mportant to
cont|nue focus|ng on emot|ona| needs
wh||e tak|ng |ady Pre|ox.`
At 37.95 for a month`s supp|y, |ady
Pre|ox |s a pr|cey way to rev|ve your sex
dr|ve, and there are other |ess expens|ve
natura| remed|es out there that c|a|m to
have a s|m||ar effect. However, none are
backed up w|th the same |eve| of research
as |ady Pre|ox, and many are a|med at
both men and women, wh|ch m|ght make
them |ess effect|ve. As Z|ff po|nts out,
'women are made up d|fferent|y, both
phys|ca||y and hormona||y`.
A new herbal supplement claims to improve women's
sex drive. investigates

C/N / PlLL ROOST YOUR
'onc of nv clicn/s
bovc cnfovcJ
incrcoscJ cncrqv
in oll orcos of
/bcir livcs

H/I/nss

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Lady Pre|ox (|adypre|ox.com} |s
ava||ab|e from mu|t|v|ts.co.uk, Ho||and &
Barrett and |ndependent hea|th stores.
Maca, a Peruv|an root vegetab|e, has
|ong been used to boost energy and
stam|na, mak|ng |t |dea| for those
suffer|ng from f|agg|ng sex dr|ve caused
by |ong work|ng hours. Try |ewtress
Super Strength Maca (23.60 for 30
days` supp|y; |ewtress.co.uk}.
Dam|ana (11.29 for 100 capsu|es;
ho||andandbarrett.com} |s a natura|
aphrod|s|ac that can support hormone
|eve|s and he|p re|gn|te sexua| des|re.
For a fema|e-on|y qu|ck-f|x, a sma||
amount of Lab|ssa Pum|||a Comp|ex
(15.30 for four capsu|es; |ewtress.
co.uk} can apparent|y enhance your
sexua| funct|on |n as ||tt|e as 10
m|nutes. Th|s Ma|ays|an herb has been
trad|t|ona||y used for overcom|ng fat|gue
and enhanc|ng v|ta||ty, so |s part|cu|ar|y
good for those too t|red to get fr|sky.
Too stressed for sex? Horny Goat
Weed m|ght he|p as |t conta|ns
compounds that he|p |mprove b|ood
f|ow. Try Ho||and & Barrett`s Horny Goat
Weed For Women, (20.99 for 60
capsu|es; ho||andandbarrett.com},
wh|ch |nc|udes ca|m|ng oats.
WANT TO GlVE YOUR SEX LlFE A LlFT7 TRY THlS
lT WORKED FOR ME
n ! s/or/cJ /o/inq
LoJv !rclox ! boJ no
iJco !J fccl stcb o bt::
^ov ! of/cn ini/io/c scx
onJ rtn cvcrv Jov
of/cr vor/!
Sarah, Ed|nburgh
1he naLural has arrlved.
Lady relox ls a dally supplemenL and ls parL of Lhe range of hlgh quallLy vlLamlns and mlnerals.
Por advlce call 0800 591 756. Por stocklsts vlslt www.IadypreIox.co.uk.
Lady re|ox ls backed by research and conLalns key naLural lngredlenLs LhaL oer dally
supporL Lo women who wanL Lo malnLaln or enhance Lhelr body's sexual funcuon.
WIN A
IkLL ACk!
See below
for deLalls
NLW
lor your chance Lo wln one of S free packs of Lady relox, call
0800 S91 7S6, emall 'nIL' Lo feedbackQpharmanord.co.uk or send
your deLalls Lo: nIL, harma Nord (Uk) Ltd, 1e|ford Court, Morpeth,
Northumber|and, NL61 2D8.
name ...........................................................................................................................................
Address ......................................................................................................................................
................................................................................................. osL code ...............................
Lmall ......................................................................................................................... code 1382
7&C's: 5 wlnners plcked at random from phone, post and emall entrles. loslng date 02/06/l4.
Only wlnners wlll be notled. Prlze ls l x Lady Prelox' 60 tablets.
CCML1I1ICN - WIN CNL CI S IkLL ACkS!
Please tlck here lf you do not want to recelve further lnformatlon from Pharma Nord UK
Hcol/bIi/nc 43
cvha, ,co arc ccoc
cccnc cn ,cor aLii,
c rcac chcr ccc's
crscnaiics, sa,s
CharIotte HaiQh MacNeiI

f you`re ab|e to |nst|nct|ve|y

understand others` behav|our, and
have |ns|ght |nto yourse|f, you`re
||ke|y to have strong re|at|onsh|ps
and work you thr|ve on. That`s the theory
of persona| |nte|||gence, a phrase
co|ned by John D Mayer, professor of
psycho|ogy at the n|vers|ty of New
Hampsh|re and author of |e|so|a|
|||e|||e|ce (Farrar, Straus and G|roux,
16.31}. Mayer be||eves persona|
|nte|||gence |s our '|nner gu|dance
system`, he|p|ng us nav|gate s|tuat|ons
and reach goa|s. lt can he|p you cope
better w|th cha||enges, p|ck work that
sat|sf|es you and surround yourse|f w|th
support|ve peop|e. To f|nd out how sk|||ed
you are, answer the quest|ons be|ow:
1
A woman ||kes the peop|e |n her
bookc|ub and the se|ect|on of books.
Her schedu|e hasn`t changed,but she`s
attend|ng c|ub meet|ngs |ess often. The
most ||ke|y reason |s that she:
(a} |s too busy to go now.
(b} |s enjoy|ng the d|scuss|ons |ess.
(c} |s |ess energet|c and |nterested |n
th|ngs around her genera||y.
(d} |s harm|ng herse|f |n some way.
2
How cou|d you send a message to
others that you`re outgo|ng?
(a} create a very co|ourfu| off|ce space.
(b} have neat p||es of paper on your desk.
(c} hang p|ctures of art|sts on your wa||.
(d} have background mus|c p|ay|ng.
3
A person |s tact|ess and |acks a sense
of humour. Wh|ch of the fo||ow|ng |s
most ||ke|y to descr|be th|s person?
(a} d|sagreeab|e.
(b} neurot|c.
(c} carefree.
(d} des|r|ng of attent|on.
1. Oorrect answer: B The descr|pt|on
doesn`t say anyth|ng about energy |eve|s
and we know the person ||kes the members
and hasn`t changed the|r other act|v|t|es.
So the best cho|ce |s that the person f|nds
the d|scuss|on |ess engag|ng.
2. Oorrect answer: A Research suggests a
co|ourfu| off|ce space commun|cates a
sense of be|ng open-m|nded and soc|ab|e.
3. Oorrect answer: A Research on
comb|nat|ons of persona||ty tra|ts suggests
peop|e who |ack a sense of humour can be
tact|ess and are often d|sagreeab|e.
How d|d you get on? lf you answered a||
three correct|y, you`re ||ke|y to have h|gh
persona| |nte|||gence. But whatever your
score, you can |mprove your ab|||ty to
decode others. Read on to f|nd out how.
1. Move on from your |nf|uences
You |earn about others from exper|ences
w|th your own fam||y, but |t can be ||m|t|ng,
says Mayer. 'We expect new peop|e to
th|nk ||ke those we knew ear||er,` he says.
So wh||e you m|ght be great at p|ck|ng up
tra|ts that rem|nd you of your shy father,
you m|ght a|so jump to conc|us|ons about
peop|e. When you form a qu|ck |mpress|on
of someone, press 'pause`, and reth|nk.
2. See past your hang-ups
lf you have |ow se|f-esteem, you may be
sens|t|ve to fee||ng rejected. For examp|e,
|f a fr|end keeps cance|||ng p|ans, you may
th|nk she`s bored w|th you, but she cou|d
s|mp|y be hav|ng a tough t|me. Remember,
there m|ght be a d|fferent exp|anat|on.
3. Get rat|ona|
'Accurate percept|ons requ|re hon|ng your
appra|sa|s of other peop|e and check|ng on
the va||d|ty of your eva|uat|ons,` says
Mayer. lf you tend to be |ed by gut fee||ngs,
you may be |ett|ng emot|ons get |n the way
of your judgement. You can become more
rea||st|c about others by |earn|ng to tru|y
||sten to them. Ask quest|ons and avo|d
putt|ng your own sp|n on the|r responses.
KEEP C/LM
|ots of research has shown
m|ndfu|ness - be|ng fu||y |n the
present moment, whatever you`re
do|ng - |s the answer to emot|ona|
we||be|ng. Stud|es suggest |t may
he|p ease anx|ety and depress|on
and boost conf|dence. Our|ous?
7|e |||||e Soo| o/ /||d/0||ess by
Dr Patr|z|a Oo||ard (Ga|a, 5.99}
makes |t s|mp|e. lt`s packed w|th
easy, everyday exerc|ses to he|p
you become more m|ndfu|. Try th|s
qu|ck tr|ck: spend f|ve m|nutes
|mmers|ng yourse|f |n a p|ece of
furn|ture or a pa|nt|ng you ||ke.
Th|nk about the work that went
|nto |t, the mater|a|s used to make
|t and the peop|e |nvo|ved. Th|s
s|mp|e exerc|se |s a speedy way
to ga|n a new perspect|ve.

H
THE /NSVERS
LE/RN TO DECODE
PERSONAL
!NTELL!GENCE

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MOOGOO FRESH
CREAM DEODORANT
5.90 60m|,
moogooskincare.co.uk
W|thout b|ock|ng sweat g|ands,
th|s new deodorant contro|s
odour-caus|ng bacter|a so
you persp|re natura||y but
sme|| fresh as a da|sy.
WELEDA CITRUS
DEODORANT
8.95 100m|, we|eda.co.uk
Br|ght and up||ft|ng, th|s natura|
deodorant |s made w|th |emon
and sweet orange essent|a|
o||s. A|so ava||ab|e |n 30m|
trave| s|ze.
Vorrled about a sveaty summer
complexlon? ry bare^lnerals ^lneral
Vell (Lzo, qg; baremlnerals.co.uk)
- loved by celebrlty and cruelty-lree
make-up artlst ]ustlne ]enklns.
of the best.
aluminium-r
ococrants
Minimis chmical
cvrlcao with ths
natural, but still haro-
wcrking ococrants.
CELERRlTY
F/VOURlTE
{ {
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3
SNSOREENSAvvY
A|terna Haircare Caviar CC Cream
24.95, stockists. 01925 578000.
NOTEROOK

Lccl ,cor Lcs vih hc acs rccocs

PITROK CRYSTAL
NATURAL DEODORANT
(4.05 100m|, boots.com}
W|th natura| m|nera|s to contro|
bacter|a, th|s comes |n spray
and ro||-on; free from a|coho|,
fragrance and chem|ca| nast|es.
Il the sun`s out, lt`s tlme to thlnk skln.
Rates ol skln cancer are the hlghest
ever slnce the mld qyos and experts
are saylng SPl ls not enough to protect
us. `Broad-spectrum protectlon lor both
UV and UVB, and
photo-stablllty are also
necessary to protect
agalnst UV radlatlon,` says
skln cancer expert Or
^arco Lens. Choose a
broad-spectrum lllter
such as Zelens Oally
Oelence Sunscreen Broad
Spectrum SPlo (L,
oml; zelens.com) or
Bloderma Photoderm
^ax SPlo+ lnted
Cream (L6.6, qoml;
escentual.com).
Hcol/bIi/ocss 45
aty
Hcol/bIi/ocss //t/vafitvssov/iv.o.a/
'
,| |
powerfu| ant|ox|dants and other benef|c|a|
chem|ca| const|tuents. lt`s no wonder
the Oueen of Sheba`s bath|ng r|tua|s
cont|nue to |nsp|re us today. See the
benef|ts for yourse|f w|th these de||c|ous
pamper|ng products.
Oqor/o Fcs/orc 8 Sb/uc Ho/r Mosquc,
126.u, 2uuul, oqor/olouJou.cou
Your ha|r w||| be the softest and sh|n|est |t`s
ever been, thanks to avocado o||, b|ended
w|th e|ght head||y aromat|c essent|a| o||s
and p|ant-der|ved prote|ns |n th|s master
of ha|r masks (1}.
OF/qb/ Gof/ Ecrry Fcv//ol/s/uq
Crcou, 129.9, Iuuul, or/qb/.co.ul
New to the K, green but g|amorous
Ta|wanese beauty brand O`R|ght |s on a
m|ss|on to protect the p|anet. Doub|e up
and use th|s goj| berry cream on your sk|n
and ha|r for a mo|stur|s|ng treat (2}.
L/: Lorlc Vou/llo 8 Sojjrou Crcouy
Sbovcr Acc/or, 1I2.u. 2uul,
ul.l/:corlc.cou
To tru|y |ndu|ge your senses, wrap your
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Part of the new|y |aunched ||z Ear|e Bath
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W
O
P
D
S

P
H
O
T
O
G
P
A
P
H
Y

F
rom age-o|d beauty
heroes, honey and m||k,
to goj| berr|es, dark
choco|ate and avocado
o||, many foods are
surpr|s|ng|y r|ch |n
protect|ve, hea||ng and restorat|ve
propert|es that can boost the potency
of your beauty reg|me. As compan|es
cont|nue to harness the power of
nature, the ||nes between beauty and
food are beg|nn|ng to b|ur, a|| for the
benef|t of our sk|n.
'Anc|ent beauty |ngred|ents such as
organ|c b|ack and green o||ves, pr|ck|y
pear, nour|sh|ng carrot o||, honey, g|nger,
creamy coconut and an array of sp|ces and
p|ant o||s from around the g|obe are packed
fu|| of nutr|ents and v|tam|ns that soothe,
restore and protect, so |t`s no surpr|se they
are st||| found |n many of today`s beauty
products,` says Sarah Strang, K d|rector
for |a Su|tane de Saba (|asu|tanedesaba.
com}, a Moroccan sk|ncare and spa brand
that rev|ves age-o|d beauty rec|pes.
Botan|ca|s |n beauty are not just a
pass|ng fad, they`re sc|ent|f|ca||y proven
as effect|ve |ngred|ents thanks to the|r
ancr ,cor slin anc hair vih rccocs ha arc ccc cncoh c ca
comb|nes w|th hea||ng saffron (from the
crocus p|ant} to transport you to a ba|my
Moroccan even|ng (3}.
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EoJy Lxjol/o/or, 19.9, I+ul,
buru/l/ly.co.ul
Ooconut she|| powder, seashe||s and
organ|c sugar comb|ned w|th natura|
coconut o|| and shea butter make
th|s a de||c|ous and creamy body
scrub. Based on Ma|ays|an and lnd|an
beauty r|tua|s, |t`s our secret to summer-
soft sk|n (4}.
Tbc Orqou/c Fboruocy Glouour
IooJ EoJy Lo//ou, 1I+.9, 2uuul,
/bcorqou/cpboruocy.cou
Feed your sk|n w|th de||c|ous food-grade
dark choco|ate, pomegranate and
b|ueberr|es w|th th|s |ot|on to nour|sh,
hydrate and rev|ta||se. Sme||s |usc|ous|y
good, too (5}.
GooJ Tb/uqs Mouulo Houcy Fcj/u/uq
Scrub, 1+.99, boo/s.cou
Oats, natura| o||s of borage seed and sweet
a|mond m|xed w|th a dr|zz|e of me|on ju|ce
and honey do the hard work |n th|s face
exfo||ator. lt`s free from |rr|tat|ng and dry|ng
su|phates and m|nera| o||s, too (6}.

|ea|t|&||toess /a/t/avafitvssov/iv.o.a/

ess|e J |s br|ng|ng ath|et|c|sm

to the fore. When you see
the Do || |||e a D0de s|nger
rock so||d abs on stage th|s
summer, you can be sure she`s
worked hard for her taut tummy.
Oo||aborat|ng w|th sports brand N|ke,
the upbeat s|nger can be seen
squatt|ng and sweat|ng |n the new
workout app N|ke + Tra|n|ng O|ub
H|gh-lntens|ty Tra|n|ng workout (N+TO;
free on |Tunes and Goog|e P|ay}.
s|ng her pre-show exerc|ses, Jess|e
J takes N+TO f|tness fans through f|ve
dr|||s that boost energy |eve|s and
bu||d |ean strength. Here she shares
the secrets beh|nd her new body...
J
E
S
S
!
E
J
'
S

Jess|e
J
has
one
of the
f|ercest phys|ques
|n
the
m
us|c
bus|ness. |
8F
d|scovers
her
w
orkout secrets
as |ong as you know what you`re do|ng.`
But not everyone has responded qu|te as
pos|t|ve|y to Jess|e`s exerc|se reg|me. After
rece|v|ng negat|ve comments from Tw|tter
fans and 'haters` about a b|k|n| se|f|e she
posted ear||er |n the year, Jess|e c|ar|f|ed
that she |sn`t work|ng out to |ook good
or be 'a st|ck`. 'lt`s about me try|ng to
ma|nta|n a hea|thy ||festy|e,` she exp|a|ns,
'So l can be as strong as l need to be for
everyone around me. l haven`t been s|ck
s|nce l started work|ng out. lt has turned
my |mmune system around.`
VORKl NG H/RD
Jess|e |s the f|rst to confess the f|tness
journey hasn`t a|ways been an ent|re|y
smooth one. 'lf l`m comp|ete|y honest (as
she a|ways |s} there have been some weeks
where |t hasn`t been easy. Now, l actua||y
understand peop|e who say they haven`t
got t|me to exerc|se. l used to just say
'You`ve A|WAYS got t|me", but |t |s hard.
Espec|a||y w|th th|s ||festy|e, where you
don`t choose where you are and what
you`re do|ng, and gyms aren`t very good |n
certa|n hote|s, or rooms aren`t a|ways b|g
enough to workout proper|y |n.`
lt was exact|y th|s hect|c, |nternat|ona|
||festy|e that |ed N|ke and Jess|e J to
co||aborate on a h|gh-|ntens|ty dr||| pack for
the N+TO app. Featur|ng short, |ntense
dr|||s, |t su|ts Jess|e`s ||festy|e and her
persona||ty. 'When l`m do|ng promo and
l`m on a p|ane for 10 hours and have to go
stra|ght |nto show mode, |t`s |ntense,` she
says. 'l hear the open|ng of Do || |||e
a D0de or |||ce 7a and l can`t just jog on
stage - l have to get stra|ght |nto |t. Your
heart`s go|ng and you have to be ab|e to
keep up w|th |t.`
Th|s |s what exerc|se has become about
for Jess|e - be|ng the best she can be and
lt`s been f|ve months s|nce she upped her
exerc|se efforts, and the effects are a|ready
c|ear to see. Jess|e J |s g|ow|ng. She`s
undertaken a |arge European arena tour,
had a top-three a|bum and been to |A to
work on new mater|a|. Amaz|ng. But on
top of these ach|evements, she |s v|s|b|y
ca|mer, f|tter and more conf|dent. Meet|ng
on her home ground |n Hackney, |t`s c|ear
to see that Jess|e J knows what she`s
capab|e of and |s proud of what her
newfound f|tness has g|ven her.
ON / Hl GH
'l fee| a |ot happ|er,` Jess|e conf|des. 'lt`s
the re|ease of endorph|ns, l th|nk. Before
a workout l can fee| t|red and dra|ned, but
afterwards l can fee| my mood has f||pped
around. l`ve ach|eved someth|ng. There`s
noth|ng bad that comes from a workout,
J
E
S
S
!
E
J
'
S
G
E
T
J
E
S
S
!
E
J
'
S
B
O
D
Y
!
Lccrc a
vcrlco can
cc ircc anc
craincc, Lo
acrvarcs
n, nccc
has icc
arconc

LLUSTPATONS: Sylvio Pinsonnoaux

not try|ng to be anyone e|se. 'HlT (h|gh-
|ntens|ty tra|n|ng} |s a ref|ect|on of how l am
on stage,` she says. 'Boom - l`m |n there
100 per cent. My b|ggest emot|ona| re|ease
|s on stage, so the gym g|ves me the power
to be on stage w|th no dancers, cover|ng a
m||e a n|ght, and hav|ng that emot|ona|
re|ease. lt`s about creat|ng stam|na.`
The benef|ts of f|nd|ng a workout that
su|ts her so we|| were fe|t throughout the
tour, says Jess|e. 'Bas|ca||y, |t meant l
cou|d do the tour.` lndeed, |t has now
affected how she eats and how she fee|s
about herse|f, too. 'l`ve rea||y been
enjoy|ng be|ng hea|th|er w|th my food,
w|thout be|ng on a d|et,` she says. 'Just
eat|ng good food and be|ng aware of
what l need to nour|sh my body, l`ve cut
out a|| caffe|ne, wheat and red meat.
l d|d just have p|e and mash today,
though, but |t was the f|rst t|me |n
many, many months. l`m from East
|ondon, you see, and l`m so rare|y
actua||y |n East |ondon!`
HOME GYM
Jess|e J`s parents, who are w|th her
today, s|t |n on our chat and g|gg|e at her
hometown confess|on. They aren`t phased
by the ha|r and make-up, the PRs and the
management buzz|ng around. lt seems
they`re s|mp|y happy to see the|r
daughter so cheerfu|. They |augh at
Jess|e`s stor|es of try|ng to get her mum
to go runn|ng w|th her, or how use|ess
her dad was when her home gym
equ|pment arr|ved.
'l`m tak|ng f|tness so ser|ous|y now
that l`ve just bought a gym and put |t |n
my d|n|ng room,` she exp|a|ns. 'The
tab|e`s gone to one s|de of the room
now, and there`s a |oad of k|t |n |ts p|ace.
When |t arr|ved l was on my own and
l had to ro|| a|| the dumbbe||s |nto the
room myse|f. At |east 50 stone!`
Home-gym arrangements as|de, |t`s
the N+TO HlT dr||| pack that Jess|e has
put together w|th N|ke that she`s most
proud of at the moment. 'Hav|ng your
own app |s ||ke |ov|ng make-up and
then gett|ng your own make-up ||ne.
l fee| rea||y proud of |t, and l |ove the
fact that l can share w|th my fans
what l don`t a|ways f|nd easy and
haven`t a|ways enjoyed.`
Jess|e`s connect|on w|th her
fans goes beyond the mus|c and
stra|ght to other |ssues that
affect them. She`s c|ear|y
|nterested |n peop|e, and
what makes them t|ck.
'l th|nk a |ot peop|e don`t
work out because they
don`t actua||y know what to do, or they
don`t want to be seen, and l`ve been one
of them. lt |sn`t a|ways easy to get to the
gym. So you can do th|s at home, watch|ng
Tv |f you fancy |t.` And Jess|e can vouch
that the resu|ts w||| make you fee| good, as
we|| as |ook fantast|c. 'l |ove tens|ng my
musc|es and fee||ng that l`m strong now.
lt`s not just about |ooks anymore.`
Fl NDl NG l NSPl R/Tl ON
Of course, the s|nger |s famous for
connect|ng w|th her fans on||ne, and |sn`t
afra|d to pos|t|on herse|f as an |nsp|rat|on.
But th|s |sn`t w|thout |ts frustrat|ons. 'A |ot
of fans th|nk there`s a 'mag|c th|ng" that
l do. And they don`t rea||se that |t rea||y |s
about eat|ng we|| and exerc|s|ng we||. So
many of them eat bad|y and tweet me
p|ctures of stuff they`re eat|ng and then
ask, 'How do you stay so s||m?" We|| |t |sn`t
by eat|ng junk food and f|zzy dr|nks
anymore, so l want to educate them now,
to get them wh||e they`re young.`
Fl TNESS M/NTR/
Sounds easy, doesn`t |t? But Jess|e |ns|sts
that everyone has the|r off days. So how
does she |nsp|re herse|f to keep go|ng
when she`s not |n the mood? A mantra?
A menta| |mage? The answer |s two-fo|d.
'F|rst, l |mag|ne myse|f on stage and
remember that l want to be ab|e to wear
no t|ghts up there. At the moment, l`m st|||
a b|t too parano|d. ln th|s |ndustry there
are cameras everywhere, and l wear two
pa|rs of t|ghts. And |f that doesn`t work, l
th|nk, 'Set an examp|e, be hea|thy; there`s
noth|ng bad com|ng from th|s, so just get
up and do |t".`
There`s no doubt Jess|e |s ||v|ng by her
mantra. The woman who was too nervous
to wear neon c|othes |n the autumn
has c|ear|y changed and grown more
comfortab|e |n her sk|n. 'l d|dn`t want
anyone not|c|ng me exerc|s|ng! But now
l say, do th|ngs the day before you were
go|ng to do them. lf you were go|ng to go
for a run tomorrow, try |t ton|ght.` We||, you
heard the |ady - |t`s t|me for a workout!
cVc
cnsin n,
nosccs anc
ccin ha
'n srcn
ncv. 's nc
os aLco
ccls
an,ncrc

|ea|t|&||toess 53

FAST FEET TO DOB|E SOAT
Stand |n a sem|-squat stance, keep|ng your
m|d||ne engaged (a}. Take qu|ck steps w|th
your feet for 10 seconds (b}. Fo||ow th|s
w|th two more squats, ensur|ng you keep
your m|d||ne engaged and your chest up.
Stand up and repeat. Th|s great |s for
speed and power |n the |egs.

E
W

J
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S
a
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a
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v
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y
DOB|E SOAT PNOH
Stand w|th your feet w|der than h|p-w|dth
apart. Squat down tw|ce then punch w|th
your |eft arm fo||owed by your r|ght arm
Rotate through your torso w|th each punch.
Th|s |s great for strengthen|ng your |egs
and work|ng your upper arms.
SHFF|E TO A|TERNATlNG FROGGERS
Stand ta|| and shuff|e two steps to the r|ght. Squat down, p|ac|ng both hands on the
ground (a}. Keep your hands on the ground and step back w|th your r|ght foot (b} then
sw|tch qu|ck|y to step back w|th your |eft foot (c}. Step forward, stand and then shuff|e two
steps to the |eft. Squat down and repeat. Th|s |s great for your outer |egs and bum.
SOAT TO STAR JMP
Stand w|th your feet w|der than
h|p-w|dth apart. Squat down (a},
then |mmed|ate|y acce|erate up
|nto a star jump (b}. |and w|th soft
knees (c}. Th|s |s great for the
upper th|ghs and bum, as we|| as
deve|op|ng exp|os|ve power.
JESSlE DROP SOAT
Start w|th your feet h|p-w|dth apart and
feet po|nt|ng s||ght|y out (a} Ou|ck|y drop
down |nto a squat w|th your chest upr|ght
(b}. Stand back up and |mmed|ate|y
repeat the squat. A|m to perform the
squats at pace. Th|s |s great for your |egs
and bum, and a|so fantast|c for work|ng
power and speed.
JESSlE'S TOP MOVES
Lightweight
Graphic Running
S|eeves, 16
Run Breeze
Stripe Tank,
25
A|| c|oth|ng ava||ab|e from N|ke.com
DRESS LlKE
JESSlC/
H|t the gym |ook|ng as hot as the
h|t-maker |n her top 3 workout
essent|a|s!
1
2
3
Pro
Sports
Bra, 22




|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
|ea|t|&||toess 55
Pretend|ng you don`t
have to try |s
|ast century - now
everyone wants to be
to be keep|ng |n
shape, and |ook|ng
good wh||e do|ng |t
WOPOS: Joanna Ebswortn

ant to know
what |ondon`s
trend-setters
|ook for when
they need to
|et off steam?
A darkened venue w|th f|ash|ng ||ghts?
Oheck. Thump|ng 90s mus|c b|ast|ng out
of the PA? Oheck. ||ke-m|nded peop|e a||
|ook|ng to get h|gh? Oheck.
You won`t f|nd them |n n|ghtc|ubs,
though. lf you want to know where a|| the
coo| peop|e go to have fun, just head to
the gym. From ear|y morn|ng f|tness
raves and |ate-n|ght Sp|nn|ng sess|ons
to fash|on|stas team|ng the |atest tra|ners
w|th h|gh fash|on and
subst|tut|ng tequ||a for
wheatgerm shots,
be|ng |nto your hea|th
and f|tness has
never been hotter.
The days of be|ng
made to fee| ||ke a
|eper because you turn down after-work
dr|nks for a f|tness c|ass or wou|d rather
sp|ash out on new gym k|t |nstead of the
|atest must-have handbag are we|| and
tru|y over. Thanks to a mass|ve exp|os|on
of f|tness coo| and sty|e, f|t |s now the
new '|t`, mak|ng exerc|se a centra| part
of any h|p and happen|ng ||festy|e.
Bout|que gyms, Sp|n stud|os and
pop-up f|tness events are rep|ac|ng
pr|vate members bars, c|ubs and mus|c
fest|va|s as THE p|aces to be seen, and
Tw|tter feeds are |nundated w|th f|tness-
re|ated posts from ce|ebr|t|es and regu|ar
peop|e a||ke, a|| desperate to te|| us about
the workouts they`re do|ng, where they`re
do|ng them and who they`re do|ng them
w|th, what they`re wear|ng and, natura||y,
the amaz|ng resu|ts they`re gett|ng from
the|r new reg|mes.
lt m|ght have taken a few decades, but
f|na||y |t`s be|ng recogn|sed that f|tness |sn`t
just good for your hea|th, |t can a|so be
ser|ous|y fun - someth|ng us |ong-t|me
|ycra-|ov|ng gym bunn|es, yog|s and
runners have a|ways known. But why has |t
sudden|y become so coo| to work out (and
|ook ||ke you`re work|ng out} |n 2014, and
|s the trend here to stay?
'Keep|ng f|t and tak|ng care of your
hea|th |sn`t a fad that`s go|ng to come and
go |n one season - |t`s the new standard
of ||v|ng,` says Anjhe
Mu|es, f|tness devotee
and creat|ve d|rector
of |uxury ath|et|c wear
brand |ucas Hugh
(|ucashugh.com}. 'On|y
a few years ago, many
women st||| wou|dn`t
adm|t they exerc|sed to stay |n shape. Now
however, |t`s not on|y soc|a||y acceptab|e,
|t`s a|so tota||y coo| to |nvest t|me, money
and energy |nto work|ng out.`
HOV Fl T GOT Hl P
So how has exerc|se morphed from be|ng
a b|g zero |n many peop|e`s ||ves to such a
huge hero? Both f|tness and sty|e experts
agree |t`s down to a host of factors. 'Over
the past few years, the ce|ebrat|on of the
'f|t` body - as endorsed by a number of
ce|ebr|t|es such as Oameron D|az, Jess|ca
A|ba and Gwyneth Pa|trow - coup|ed w|th
the open|ng of |nterest|ng exerc|se stud|os
a|| offer|ng exc|t|ng and d|fferent workouts,
CV L
JL CC

has |ed to an enormous |ncrease of |nterest

|n hea|th and f|tness,` says P|p B|ack,
co-founder of ber-trendy |ondon-based
dance, f|tness and ho||st|c stud|os Frame
(moveyourframe.com}. 'There`s a|so been
vast |nvestment from sportswear
compan|es |nto deve|op|ng the|r c|oth|ng
||nes, gadgetry, and on||ne tra|n|ng
commun|t|es. The ma|nstream med|a |s
a|so rea||y push|ng f|tness as a ||festy|e now
- often c|t|ng ce|ebr|t|es and the workouts
they`re do|ng to ach|eve the|r |ook.
'Meanwh||e, they`re featur|ng ath|et|c

, | |
=
, |
F
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O
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|
E
B
S
Rosie
HuntinQton-
WhiteIey
AIessandra
Ambrosio
wear |n the|r fash|on pages and |aunch|ng
f|tness-based events and crusades, such
as the E||e runn|ng team and the 50|da,
7|mes 5|,|e`s F|t Not Th|n campa|gn.
G|ossy magaz|nes are centra| to sett|ng
trends, so |t`s fabu|ous they`ve caught the
bug and made f|tness fash|onab|e.`
SUPPLY /ND DEM/ND
When Frame |aunched f|ve years ago as a
dest|nat|on for 'fun and fash|onab|e f|tness`,
the concept was |ost on many, B|ack
adm|ts. Wh||e the|r dance-focused c|asses
went down a storm w|th a certa|n crowd,
she says most peop|e at the t|me were
'more |nterested |n a bott|e of w|ne, a few
c|garettes and deny|ng themse|ves food,
rather than work|ng out and eat|ng a
hea|thy, ba|anced d|et. l don`t th|nk anyone
cou|d work out how push|ng yourse|f to the
po|nt of exhaust|on cou|d be fun.`
Fast forward to the here and now, and
Frame has a constant|y evo|v|ng roster of
qu|rky card|o, cond|t|on|ng, dance, yoga
and P||ates c|asses to keep up w|th
customer (and med|a} demand. The most
notab|e change, says B|ack, |s that the
c|asses have had to get tougher to meet
c||ents` needs. 'The number of peop|e
want|ng the benef|ts of endorph|ns rush|ng
around the|r body |s forever |ncreas|ng,`
she says. 'Once someone f|nds a form of
exerc|se they ||ke, |t`s easy to get hooked.
See|ng changes |n your body and fee||ng
|ncred|b|e |s ||ke a hea|thy drug!`
The fact that f|tness
|s coo| (and potent|a||y
add|ct|ve} means
peop|e are now act|ve|y
seek|ng out b|gger and
better workouts for
the|r next adrena||ne
f|x, wh|ch, |n turn, |s
fue|||ng demand for new ways to get f|t.
Someone who`s seen the effect of th|s
cha|n react|on f|rst hand |s f|tness
entrepreneur Shara Toch|a. When she
|aunched F|tness Freak |ast year - an on||ne
book|ng system to he|p |ondoners f|nd
|ast-m|nute p|aces for exc|t|ng pay-as-you-
go f|tness c|asses - she needed a PR stunt
to ra|se awareness of the serv|ce. As an
|nstructor at trend-spott|ng |ondon f|tness
cha|n GymBox at the t|me, Toch|a was
aware of a ||tt|e-known dance c|ass be|ng
he|d ca||ed Rave (where part|c|pants
worked up a sweat w|th g|ow st|cks to 90`s
mus|c} and dec|ded |t wou|d be the perfect
workout to ho|d on a mass sca|e. ln
partnersh|p w|th |ondon ||st|ngs magaz|ne
7|me O0|, a one-off pop-up event turned
|nto a se||-out, four-n|ght rave f|tness
extravaganza |n June |ast year. And such
was the demand, they d|d another four
n|ghts a|| over aga|n |n September |n a
b|gger venue, se|||ng out 1,200 t|ckets.
Wh||e the or|g|na| concept for F|tness
Freak d|dn`t |n|t|a||y work out - |t has s|nce
re-|aunched |tse|f as Fynder (fynder.|o}
- Toch|a spotted that what peop|e rea||y
wanted to hear more about was un|que,
one-off f|tness events, so Sweat Mob
(sweatmob.co.uk} was born, w|th the
purpose of host|ng and spread|ng the
word about such events to the masses.
'Regu|ar exerc|sers need someth|ng e|se
every now and then that shakes them up
and gets them fa|||ng |n |ove w|th f|tness a||
over aga|n,` says Toch|a. 'And for those
new to exerc|se, try|ng a fun event can
open the|r eyes to how fantast|c |t can be.`
Such |s the popu|ar|ty of unusua|
workouts, new f|tness concept Morn|ng
G|ory (morn|ngg|ory|ondon.yo|as|te.com}
now ho|ds ear|y morn|ng raves on a regu|ar
month|y bas|s, wh||e Sp|n stud|os such
as BOOMOyc|e (boommybody.com} and
Psyc|e (psyc|e|ondon.com} - both of wh|ch
have super coo| dancers and mode|s for
|nstructors - have branches spr|ng|ng up a||
over the cap|ta|. The days when a workout
equa||ed a 30-m|nute run on the treadm|||
fo||owed by a few s|t-ups are |ong gone.
Fl TNESS GOES SOCl /L
One reason for the success of these coo|
f|tness events and bout|que gyms, says
Toch|a, |s that they offer peop|e a chance
to become part of a
commun|ty at a t|me
when our ||ves are
bus|er and more
|so|ated than ever.
'Not everyone wants
to go to a n|ghtc|ub
and get drunk for fun
any more. Some of us ||ke to |ead soc|ab|e,
exc|t|ng ||festy|es by go|ng somewhere we
can exerc|se w|th ||ke-m|nded peop|e, and
have a ju|ce or a|mond m||kshake w|th
them afterwards. You m|ght not get to
exper|ence that at your |oca| |e|sure centre,
but you can certa|n|y get |t at a coo| f|tness
event or bout|que gym.`
And |f you`re part of a commun|ty that
exerc|ses and eats a certa|n way, |t`s on|y
natura| you shou|d want to show off
th|s fact, wh|ch |s perhaps why we`re
|ncreas|ng|y see|ng branded gymwear
emb|azoned w|th the names of bout|que
gyms or popu|ar workouts - th|nk OrossF|t
hood|es, Body|sm jackets and Tracy
Anderson |egg|ngs - becom|ng part of
ma|nstream fash|on. We`re |n the m|dst of
an act|ve-wear revo|ut|on, w|th Br|t|sh
women devot|ng more thought and money

| |
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,,
RAvE
MORNlNG
G|ORY
FRAME
BOOM
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|ea|t|&||toess 57

Ycu cwn mcr than O pairs
c trainrs, incluoing at last
cn mtallic pair.
Ycu sign up tc mails tc har
abcut Nik's latst Librty
ccllabcraticn.
Ycu hav ccuntlss pairs c
gym lggings, but ncn c
thm ar black.
Ycu war a wristbano cr any
crm c xrcis.
Ycu'o rathr buy Lucas Hugh
than lsabl Marant.
Ycu gc cr styl cvr
substanc whn chccsing
spcrts bras.
Ycur wcrkcut-cnly hair
accsscris ccllcticn
is biggr than ycur
vryoay uivalnt.
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58|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
|nto the|r workout wardrobes than ever
- whether they |ntend to exerc|se or not.
'Sportswear has undergone a ser|ous
makeover,` says fash|on sty||st and SA
Pro Sty|e expert, Ohar|otte Kew|ey
(char|ottekew|ey.com}. 'H|gh street stores
||ke Top Shop, H&M, rban Outf|tters and
even Pr|mark have |aunched gymwear
||nes, th|s season`s catwa|ks are teem|ng
w|th sports |uxe outf|ts, and des|gner
ath|et|c-wear brands such as |ucas Hugh,
Hey Jo and Ohar|| Oohen are featur|ng as
much |n and on Net-a-Porter as |n
gyms. We`ve never had so much cho|ce,
and the fact you can eas||y pay over 100
for a pa|r of workout |egg|ngs means you
don`t just want to show them off |n the gym
- you want to show them off outs|de too.`
STYLE MEETS COMFORT
Oomfort |s a|so a b|g factor, says Kew|ey,
not just for f|tness fans, but even those |n
the fash|on |ndustry too. 'Fash|on|stas |ove
the fact they can wear tra|ners and
|egg|ngs and st||| |ook
coo|. One of the
b|ggest street sty|e
trends we saw at the
|ast few fash|on weeks
was statement tra|ners,
from c|ass|c New
Ba|ance to Saucony
Neon. There were a|so a |ot of gym-to-
brunch |ooks - workout wear that you can
wear a|| day and |ook good |n. l |ove th|s
|dea! lt`s coo| but f|ts |n w|th your ||fe.`
lt`s for exact|y th|s reason that Mu|es
says she set up her h|gh-end ath|et|c-wear
c|oth|ng ||ne, |ucas Hugh, |n the f|rst p|ace.
'As someone who tra|ned regu|ar|y but was
a|ways trave|||ng for meet|ngs, l needed
'
'
' '

M/KE / SPL/SH
Ncn Vtsuit's
cclcur-custcmisabl
sur bikini pants,
tcps ano 'wtsuit
swimsuits' ar lcvo
by th liks c Vcgu
ano i-D as much as
prc surrs. (35-
OO, ncnwtsuits.
ccm)
sty||sh, |nterest|ng and funct|ona| outf|ts
that worked as we|| outs|de of the gym as
|ns|de |t. The |nf|uence of sportswear we`re
see|ng on the catwa|k - and the fact that
sa|es of den|m dropped by one per cent
|n Amer|ca |ast year wh||e the act|ve-wear
market grew by f|ve per cent - ref|ects the
fact that women are exerc|s|ng more and
squeez|ng more |nto the|r days. They`re
putt|ng the|r ath|et|c wear on |n the
morn|ng, do|ng the schoo| run, head|ng to
work, and f|tt|ng |n a workout before d|v|ng
to the shops, so they need c|oth|ng that
crosses over and st||| |ooks smart.`
H/S lT GOT TOO COOL?
We cou|dn`t be happ|er that the |atest
trends are he|p|ng attract more women
than ever to get f|t, and that sty||sh
gymwear |s mak|ng the|r ||ves a who|e |ot
eas|er. But |s there a downs|de to the fact
that f|tness |s now so coo|? Does |t mean
women are s|mp|y under more soc|a| and
f|nanc|a| pressure than ever to secure
membersh|p at the swank|est of gyms or
|ook a certa|n way for the|r workouts, rather
than s|mp|y throw on a baggy t-sh|rt to
the |oca| |e|sure centre? W|th annua|
membersh|ps at |ondon-based, ber-
trendy gyms such Equ|nox and Body|sm
cost|ng thousands of pounds, and the fact
that a pa|r of the the |atest des|gner
|egg|ngs can set you back as much as
200, some fear f|tness |s becom|ng e||t|st.
'The gym used to be the one p|ace
where l cou|d dress down and go make-up
free w|thout hav|ng to worry that peop|e
were judg|ng me,` says F|ora Docherty, 27,
from |ondon. 'But now, the women tra|n|ng
around me are becom|ng more and more
g|amorous and l fee| under pressure to
match up to them. But l don`t have the
money to spend on fancy gym k|t and
trendy gyms, and why shou|d l, when l`m
perfect|y happy tra|n|ng |n my comfy o|d
gear at my |oca|
|e|sure centre?`
Don`t worry, says
Toch|a. 'The po|nt |s
that there |s now so
much cho|ce out there,
there |s someth|ng for
everyone. You can pay
thousands for membersh|p at an e||te gym,
20 for a un|que one-off f|tness event, or
take advantage of the N|ke Tra|n|ng O|ub
wh|ch |s comp|ete|y free. Equa||y, you can
sp|ash out hundreds on one gym outf|t or
p|ck up coo| p|eces on the h|gh street for
a fract|on of the pr|ce. The ma|n th|ng |s
women are now fee||ng |nsp|red to work
out - and that can on|y be a pos|t|ve th|ng.`
LUXE LEGS
Lucas Hugh has
bccm th gc-tc
ostinaticn cr
high-ashicn itnss.
lt tcck 32 panls tc
mak ths Prism
Sharo Lggings,
nsuring ycu gt a
lct c bang cr ycur
buck. (225,
lucashugh.ccm)
STEP lT UP
Ths br-lightwight ano
ultra-cushicning Nik Lunar Elit
Sky Hi OS Vcmn's Shcs ar th
gc-tc shc cr ashicn stylists cn
th run. (77, nt-a-pcrtr.ccm)
GRE/T /LL-ROUNDER
Charli Cchn's statmnt Vcltag
Swat, can b wcrn with anything
rcm skinny |ans tc lggings, it's
an asy gym-tc-oaywar warorcb
stapl. (95, avnu.ccm)
S

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Fat-free, creamy Total Greek Yoghurt, combined with
real fruit pieces to create a delicious, high-protein treat.
The mag|c |s |n the tasteI
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NOW AVAILABLE IN SIX FRUITY FLAVOURS
|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
he names say it a|| -
workout, exercise
routine. the notion that
exercise is a chore, a
duty, a hard s|og. No
wonder so many peop|e
who take up exercise give it up [ust as
quick|y. But there's a growing be|ief that
putting p|ay at the heart of physica|
activity is the key to making it fun,
purposefu| and sustainab|e.
'P|ay |s a dr|v|ng force |n |ead|ng us
to want to repeat exerc|se,` says natura|
movement expert Frank Forenc|ch
(exuberantan|ma|.com}.
Dr Stuart Brown, a psych|atr|st and
author of ||a,. |ow || 5|aoes ||e S|a||,
Ooe|s ||e |ma||a||o| a|d ||.|o|a|es ||e
5o0| (Tarcher/Pengu|n Putnam}, agrees. 'As
a spec|es, we are fundamenta||y equ|pped
for, and need, act|ve p|ay throughout our
||fespan,` he says. 'There`s a great dea| of
c||n|ca| ev|dence that joyfu|, p|ayfu| exerc|se
works. lf you can ba|ance a h|gh card|ac
output w|th hav|ng fun, you`re ||ke|y to get
far more out of the who|e exper|ence -
better bra|n connect|v|ty, stress re||ef and
soc|a||sat|on.` A|| of wh|ch makes |t far
more ||ke|y that you`|| keep |t up.
Too many f|tness programmes take the
joy out of mov|ng, say these experts. Tara
Wood, founder of W||df|tness (w||df|tness.
Bored w|th your workouts?
Not see|ng resu|ts? lt`s t|me
to |nject some fun |nto
your rout|ne
WOPOS: SamMurpny
he names
workout,
routine. the
exer
com}, a company that runs transformat|ve
f|tness ho||days |n Kenya, Spa|n and the
ls|e of W|ght, says, 'We`ve become so
prescr|pt|ve, so outcome-focused when |t
comes to exerc|se, that we`ve |ost the joy
of movement for |ts own sake.`
SKlP FOR JOY
But that`s beg|nn|ng to change. Wh|ch |s
why you m|ght stumb|e upon a group of
gr|nn|ng adu|ts p|ay|ng Doub|e Dutch w|th
a g|ant sk|pp|ng rope on a Brook|yn street.
Or f|nd c|ass part|c|pants |n a Sydney gym
mak|ng ||ke bears or gor|||as as part of
Z, a new Austra||an workout based on
seven pr|ma| movements (h|tt|ng v|rg|n
Act|ve gyms |n the K th|s summer}. ln
a |ondon park, you may encounter a
barefooted tr|be batt||ng |t out |n a human
whee|barrow race. lt seems that exerc|se |s
head|ng back to |ts ch||dhood.
'When l teach Doub|e Dutch to adu|ts,
they come a||ve-every part of the|r body
fee|s |t when they jump |n,` says Me||ssa
Ouay|e, founder of New York-based Doub|e
Dutch Emp|re (doub|edutchemp|re.com}.
'The best part |s that they`re do|ng
someth|ng that`s out of the|r comfort zone
and fee||ng a certa|n |eve| of ch||dhood joy
that they don`t usua||y get.`
Ouay|e, who has been sk|pp|ng s|nce her
ch||dhood, be||eves the no-comm|tment
fee| of p|ayground workouts |ets adu|ts
re|ease the stress and anx|ety that bu||ds
up throughout the day.
'The o|der you get, the fewer act|v|t|es
you do,` she adds. 'Adu|ts are often so
focused on the|r work and on not |ook|ng
foo||sh |n front of others that they |ose the
spontane|ty and energy they had as k|ds.
l want to teach them that |t`s OK to br|ng
that back.`
BREAK FREE
There`s no doubt that part of the appea| of
p|ayfu| f|tness, part|cu|ar|y as the mercury
c||mbs, |s the chance to break free from the
gym and h|t the great outdoors. There`s
been a 10 per cent |ncrease |n the number
of peop|e head|ng to green spaces for
hea|th and exerc|se on a regu|ar bas|s,
accord|ng to a report from Natura| Eng|and
pub||shed |ast year. Survey respondents
sa|d that be|ng |n a natura| env|ronment
made them fee| 'ca|m and re|axed` or
'refreshed and rev|ta||sed`.
But there`s more to |nject|ng p|ayfu|ness
|nto exerc|se than go|ng outs|de. Wh||e
there`s been a pro||ferat|on of outdoor
bootcamps and m|||tary-sty|e workouts,
many of these have s|mp|y taken gym or
stud|o sess|ons |nto the open a|r.
As an examp|e, |n a park bootcamp you
m|ght be asked to do 10 squat jumps. lf
|ea|t|&||toess
' '
| '
'


the c|ass |s s||ght|y more |nvent|ve, you
m|ght get to squat-jump back and forth
over a fa||en tree trunk for 10 reps. OK, so
|t`s a gnar|y tree and not a p|ast|c step, but
the reg|mented structure - the 'reps and
sets` approach - hasn`t changed. ln a
p|ay-|nsp|red workout, on the other hand,
you m|ght jump on to the |og, run a|ong |t,
|eap off and bear craw| to the next tree,
wh|ch you m|ght sw|ng from or c||mb over.
GET FlT NATURALLY
Natura| movements - the th|ngs we evo|ved
do|ng, such as ||ft|ng, c||mb|ng, craw||ng,
ba|anc|ng, squatt|ng, hang|ng, jump|ng
and runn|ng - are a key e|ement of p|ayfu|
workouts. ln Pr|ma| Move, for examp|e, a
p|ay-focused exerc|se system deve|oped
by Hungar|an f|tness coach Peter |akatos
(and recent|y |aunched |n the K by
pr|ma|move.co.uk}, you cou|d f|nd yourse|f
craw||ng on the f|oor, turn|ng ups|de down,
ro|||ng around ||ke a baby or p|tch|ng your
w|ts aga|nst other c|ass part|c|pants |n a
game or race. 'We`re seek|ng to |mprove
phys|ca| and menta| we||be|ng through
p|ayfu| movement,` says |akatos. 'F|tness
|s a natura| s|de-effect.`
One of the benef|ts of these natura|
movements |s that they use your body as a
who|e, rather than |so|at|ng spec|f|c areas
to hone and tone. That makes overuse
syndromes and |njur|es |ess ||ke|y. And |t
bu||ds a strong, ba|anced body.
'We have found that p|ay |ncreases our
c||ents` capac|ty for phys|ca| movement,`
says Wood. 'We f|nd peop|e can run faster
and be more co-ord|nated and ag||e |n a
p|ay s|tuat|on than |n a more forma|
'exerc|se" context.` That m|ght be reason
enough for a goa|-focused, mot|vated
exerc|ser to g|ve |t a go. But, says Wood, to
be tru|y p|ayfu| |n your phys|ca| act|v|ty, an
att|tude sh|ft |s requ|red.
ln other words, someone m|ght appear
to be do|ng a|| the r|ght th|ngs - eat|ng
hea|thy, natura| food, exerc|s|ng
outdoors us|ng natura| movements
- but st||| reta|n what Wood ca||s
the 'zoo menta||ty.`
'A zoo menta||ty |s where you fee| you
'must" exerc|se, and wh||e do|ng |t, your
m|nd |s e|ther unengaged or |s res|st|ng
what you are do|ng,` she says. 'P|ay, by
def|n|t|on, |s someth|ng you are drawn
towards, engaged |n and vo|untary -
so |t`s a great too| for free|ng yourse|f
from that m|ndset.`
ESCAPE THE ZOO
That`s not to say that p|ay has to enta||
organ|sed fun and rem|n|scent of your
ch||dhood - nor does |t have to |nvo|ve
others. You cou|d take a p|ayfu| approach
to a so|o run: 'l wonder where that path
goes?` or 'l`m go|ng to reach the top of the
h||| before that cyc||st`, rather than gett|ng
bogged down |n m||eage. 'Exp|orat|on
and cur|os|ty are deep|y |ngra|ned |n our
psyche as hunger-gatherers,` says Brown.
'The gym env|ronment doesn`t rea||y offer
th|s opportun|ty.`
Magg|e G||ew|cz, a cert|f|ed
transformat|ve coach (magg|eg||ew|cz.
com}, found that her att|tude to exerc|se
changed dramat|ca||y after a three-and-a-
ha|f week W||df|tness ho||day |n Kenya.
'Before, l wou|d go to the gym or jo|n
c|asses |n the |oca| hea|th centre, but |t was
a major drudge,` she says. 'l never rea||y
enjoyed |t and yet l rea||y wanted to get f|t
and knew there must be a way to enjoy
exerc|se. W||df|tness changed everyth|ng
- tra|n|ng outdoors w|th a great group of
peop|e fe|t ||ke fun, not duty - and the
act|v|t|es var|ed from day to day. The
tra|ners were great - l never fe|t judged |f
l was s|ower or |ess f|t.`
The essence of the W||df|tness exper|ence
|s exp|or|ng natura| movement |n a natura|
env|ronment. That`s a far cry from most
21st century exerc|se, where the onus |s on
burn|ng fat and us|ng up ca|or|es - as
qu|ck|y as poss|b|e. Wood contests that
th|s makes no sense from an evo|ut|onary
perspect|ve. 'The body str|ves for
eff|c|ency, not |neff|c|ency,` she says. 'lt`s
goa| |s to be respons|ve, adaptab|e, n|mb|e,
f|u|d, ||ght and bouncy. W||df|tness |s about
re|nstat|ng th|s natura| ath|et|c|sm, and one
of the best ways to do th|s |s through p|ay.`
ENJOY YOURSELF
A key character|st|c of p|ayfu| exerc|se
|s purpose. P|cture someone jogg|ng,
p|ugged |nto the|r smartphone and hav|ng
no connect|on w|th themse|ves, other
peop|e or the|r env|ronment. Now p|cture
that person chas|ng a ba||. 'They
|mmed|ate|y become engaged,` says
Wood. 'And one of the reasons |s that the|r
phys|ca| act|v|ty has a purpose. A|| w||d
creatures are mot|vated by purpose.` And
wh||e we may see a 30-m|nute treadm||| run
as hav|ng the 'purpose` of burn|ng 300
ca|or|es, from an evo|ut|onary perspect|ve,
|t has none. We`re go|ng nowhere fast.
Another cruc|a| e|ement |s enjoyment
- and that means your def|n|t|on of
7 V/YS TO PL/Y

Play plank wars with a rino. Ycu bcth aocpt a plank

pcsiticn ano sccr pcints by trying tc slap th
cthr's hano as ctn as pcssibl, whil thy try tc
mcv it cut th way. Or tak turns tc chas ach cthr's
shaocws - attmpting tc stamp cn th 'hao' c ycur
cppcnnt's shaocw whil thy try tc l.
2
Swap upright lcccmcticn cr crawling - ac ocwn
cr ac up - cr a st tim prico. (Crawling
ocwnstairs is particularly un!)
3
Challng a bunch c rinos tc Rritish Rullocg.
Th aim is cr vrycn tc mak it rcm cn sio c
th osignato ara tc th cthr withcut gtting
caught by th Rullocg. l ycu gt caught thn ycu |cin
th Rullocg in catching th rst.
4
Mak an cbstacl ccurs in th garon (cr ycur
rcnt rccm). lncluo lcts c natural mcvmnts
such as |umping, rclling ano balancing.
5
Hav 'scrt' racs with cthr pcpl in th park
cr th strt. Fcr xampl, ycu might s a
walkr naring th tcp c a hill ano try tc rach
th brcw bcr him. Cyclists, cthr runnrs ano vn
ocgs ar all air gam!
6
Roisccvr cutoccr tcys ano gams ycu n|cyo
as a chilo - b it hcpscctch, hula hccping,
skipping cr racing cn a Spachcppr.
7
Run with nc watch cr GPS ano lt ycur curicsity
lao ycu. Just cllcw ycur instincts ano tak
whichvr path lccks mcst intrsting.
72|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
|ea|t|&||toess 3

e
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'
'
enjoyment, not an |nstructor`s or fe||ow
workout buddy`s def|n|t|on. 'Enjoyment |s
an anc|ent symptom of do|ng someth|ng
w|th an evo|ut|onary benef|t,` says Wood.
But enjoyab|e doesn`t mean easy. 'There`s
a b|g d|fference between pa|n - the fee||ng
of cha||eng|ng and push|ng yourse|f - and
suffer|ng, wh|ch |s a m|ndset of endur|ng
someth|ng we are not enjoy|ng,` she says.
Brown agrees. 'P|ayfu| or joyfu| doesn`t
mean |t`s effort|ess or non-compet|t|ve,` he
says. 'Oha||enge and compet|t|veness are
part and parce| of an|ma| p|ay.`
PLAY FOR LlFE
The rea||sat|on that p|ay|ng rema|ns
|mportant |ong after we`re out of schoo|
un|form |s grow|ng |n many spheres of ||fe.
For examp|e, compan|es such as Goog|e
are renowned for des|gn|ng off|ce space
w|th 'p|ay` areas, |nc|ud|ng toys, games
and mus|ca| |nstruments, to foster creat|v|ty
and human |nteract|on. Brown was |nvo|ved
w|th the 'From P|ay to lnnovat|on` project at
Stanford n|vers|ty, he|p|ng students app|y
p|ay pr|nc|p|es |n the c|assroom to promote
|nnovat|on and creat|ve th|nk|ng.
Wh||e p|ay was once be||eved to be
predom|nant|y a mechan|sm for deve|op|ng
sk|||s we wou|d need |n adu|t ||fe, experts |n
neurosc|ence now be||eve that |t`s a way of
bu||d|ng and shap|ng the reg|ons of the
bra|n that concern emot|on, mot|vat|on and
reward. lt he|ps deve|op ||nks between the
bra|n, the body and the soc|a| and phys|ca|
env|ronment. And that`s why br|ng|ng p|ay
|nto exerc|se can be so powerfu|. 'l be||eve
we are des|gned to p|ay through our who|e
||fet|me,` says Brown. 'lt has a b|o|og|ca|
p|ace, just ||ke s|eep and dreams do.`
But before you add 'p|ayfu| workouts` to
your to-do ||st, remember |t may be your
att|tude - not your f|tness reg|me - that
needs to sh|ft. 'Rather than str|v|ng for a
work-p|ay d|fferent|a|, we
shou|d a|m for a ||fe that
|s |nfused w|th p|ay,`
be||eves Brown.
Many of us f|nd ourse|ves
fee||ng good when
we step |nto the post-
workout shower. But are
we happy because we`ve
f|n|shed and have a sense
of a 'job we|| done`, or
were we joyfu| and
an|mated every step of
the way? 'ln p|ay, you`re
|mmersed fu||y |n the
moment and the act|v|ty.`
That`s when we know |f
we`ve turned work|ng
out |nto p|ay|ng out.

c ' |drc| u|c.
`y ||| || yd|c| u'c|
c|||||| |||ucc '| cuy.
1ry a 30 day course now
ucc | u ||u| ' ,c,|c c|||||| |||ucc '| u|c cuy
Van a cncc osh,
icrcc arns anc
sinncr hihs?
ccv cor cxcr
an c acicn anc
rcarc c rca av
crcin rcsos
WOPOS: Saran vory
LLUSTPATONS: Sylvio Pinsonnoaux
SUMMER
RODY
ROOTC/MP
!n association with
|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
|ea|t|&||toess 67
S
ometimes the
simp|est sweat
sessions produce
the greatest resu|ts.
Take the Insanity
formu|a for fat |oss.
The DVD workout,
devised by top American trainer
Shaun T, uses a method ca||ed Max
Interva| Training - |ong bursts of
maximum-intensity exercise with
short periods of rest - to he|p home
exercisers burn a whopping 1,000
ca|ories per hour, using [ust their
bodyweight for resistance. Power
[umps, sprints and push-ups are a
few of the equipment-free exercises
you can expect from this workout
p|an, which promises a fu||-body
transformation in a mere 60 days.
'The workouts work because they
fuse a combination of cardio and
strength movements with circuit
training to keep the heart rate
pumping and the musc|es active,'
exp|ains the US ce|ebrity trainer.
'These aren't stagnant movements.
A|| of the exercises are designed so
that you fee| the burn and, in turn,
your musc|es wi|| show the resu|ts.'
/-Ll ST MOVES
Sounds pretty good, doesn`t |t? Turns
out p|enty of h|gh-prof||e ce|ebs ||ke |t,
too. So||d|fy|ng |ts status as the next b|g
th|ng |n the workout wor|d, lnsan|ty has
a huge A-||st fo||ow|ng. E|||e Gou|d|ng,
Dem| |ovato, sher, Jess|e J, Snoop
Dogg and Jenn|fer |opez have a|| used
|t to get |n shape. The programme |s so
popu|ar that the workout programme
featured on the DvD recent|y |aunched
as an exerc|se c|ass, and that exerc|se
c|ass then went g|oba|. We|come to the
wor|d of lnsane tra|n|ng.
`s art ed|tor, |ucy P|nto, recent|y
fe|t the lnsan|ty sweat f|rst-hand when
she went on an lnsan|ty |nstructor
tra|n|ng programme (uk.beachbody||ve.
com/|nsan|ty}. After catch|ng her breath,
P|nto came to one c|ear conc|us|on -
the lnsan|ty method works. 'Shaun T
pushes you out of your comfort zone,`
she says, 'but you know that the
ser|ous|y tough moves w||| carve the
k|nd of body that you have been
dream|ng about.` Turns out Shaun T
knows exact|y what |t takes for women
to bu||d the|r best body ever.
'Anyone can transform the|r
f|gure |f they comm|t and
ded|cate themse|ves to the
goa|,` the f|tness guru
exp|a|ns. 'lt`s about stay|ng
focused each and every day
to prove to yourse|f that you
can do |t. Don`t get caught
up w|th how other peop|e`s
bod|es |ook. Stay comm|tted
to your body and you`|| be
happy w|th the resu|ts.`
W|th Shaun`s he|p, has
dev|sed the u|t|mate 28-day b|k|n|
body p|an to get you |n shape for
summer. We`ve got your b|k|n| body
covered - s|mp|y do the moves |n a
c|rcu|t format for a head-to-toe scu|pt|ng
workout. Got your own tra|n|ng p|an?
No prob|em! You don`t to do every
move on these pages - just choose the
ce|ebr|ty body part you |ong for and add
the recommended exerc|ses to your
current workout p|an. Because, wh||e
you shou|d a|ways fo||ow a ba|anced
exerc|se programme, Shaun T be||eves
|t`s |mportant to accept your own shape
and make the most of the f|gure you`ve
got. 'Your body |s un|que,` he exp|a|ns,
'and the on|y way you`|| ever be happy
|s |f you accept |t. Focus on what your
body needs and don`t compare |t to
another person`s phys|que. You`|| fee|
so much better |f you are ab|e to accept
what your body |ooks ||ke and you`|| be
ab|e to shape |t much better.`
We||, you heard the man - |t`s t|me
to embrace the burn!
Vou/ /o lcoru Iusou//y uovcs jrou /bc
uos/cr. Tbcu vcvc qo/ souc qooJ ucvs
Sbouu T, j//ucss quru ouJ Iusou//y crco/or,
/s cou/uq /o /bc UK. Tbc coqcrly ovo//cJ
Sbouu/crvcu//ou, o oucbour l/vc vorlou/
v//b Sbouu T jollovcJ by o qucs//ou ouJ
ousvcr scss/ou, v/ll /olc plocc o/
Lvcu/C//y /u Moucbcs/cr ou So/urJoy
Moy Iu, 2uI+. T/clc/s cos/ L6u ouJ
VIF //clc/s orc ovo/loblc.
Loq ou /o sbouu/crvcu//ou.cou
jor uorc /ujoruo//ou.
'Auyouc cou /rousjoru
/bc/r j/qurc /j /bcy
couu// ouJ JcJ/co/c
/bcusclvcs /o /bc qool
MLLT YOUF
TFAIALF! ou /bc
GET / RE/CH RODY - l N 6O D/YS!

68|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
|8F |OvES
Pogo [ump
Stand on your r|ght |eg and squat down to touch the f|oor. Your |eft |eg
shou|d ra|se s||ght|y beh|nd you. Push off the ground w|th the r|ght |eg to jump
up and dr|ve your |eft knee |nto the a|r (th|nk of a pogo st|ck}. se your arms
to |ncrease momentum, reach|ng up. Repeat stand|ng on the other |eg.
GET DEMl LOV/TO'S RUTT
GET JESSlE J'S LEGS
2014 |s the 'year of the butt`, and |at|no s|nger Dem| |ovato |s top
of the trend. As the former ` Fac|o| judge adm|tted |ast year, 'l fee|
||ke l have a good butt.` We bet these lnsan|ty moves he|ped!
We`re ca|||ng |t - Jess|e J has the best p|ns |n pop. Regu|ar|y seen |n hotpants,
|eotards and |egg|ngs, the s|nger`s |ong |egs are so popu|ar there`s a webs|te
ded|cated ent|re|y to her ||mbs. Here`s how to scu|pt a shape|y pa|r of your own.
SHAN T`S MOvE
P|ie to adductor squat
Take your |egs w|der than shou|der d|stance
apart and drop down |nto a w|de squat (a}. Toes
shou|d be po|nt|ng out towards the corner of the
room. Stay |ow |n the squat and step your |egs |n
one at a t|me unt|| your knees are together, toes
po|nted forward |n an adductor squat (b}. Return
to the start|ng p||e pos|t|on by stepp|ng your feet
out one at a t|me |nto the w|de stance. Repeat.
|8F |OvES
Squat sprints
Stand w|th your feet w|der than h|p-w|dth apart
and drop |nto a |ow squat. Stay |n the squat and
shuff|e forward f|ve metres w|th fast feet. Touch
the f|oor, stand up and run backwards. Repeat
for one m|nute. Too tough? Start by wa|k|ng |n
the squat pos|t|on.
SHAN T`S MOvE
Running |unges
Step back |nto a |unge w|th toes po|nt|ng forward and a 90
o
ang|e at the front
knee. Ears, shou|ders and h|ps shou|d be |n a||gnment (a}. On the |ower|ng phase
of the |unge, push off the ground and exp|ode |nto the a|r (b}, before sw|tch|ng to the
other |eg. |and |n the |unge pos|t|on (c}. Oont|nue a|ternat|ng, |and|ng soft|y.

MON
Summr
Rcoy
Rcctcamp
VED
Summr
Rcoy
Rcctcamp
FRl
Summr
Rcoy
Rcctcamp
TUE
Rst cr
ull-bcoy
wcrkcut
THU
Rst cr
ull-bcoy
wcrkcut
S/T
Summr
Rcoy
Rcctcamp

Vant tc cllcw cur 28-oay plan?

Dc all c th xrciss cr cn
minut, back-tc-back withcut rst.
Vhn ycu'v ocn ach xrcis
cnc, tak a 3O-sccno brathr
ano rpat th ntir circuit
cur tc iv tims.

Vant tc ccus cn cn bcoy

part? /oo th bcoy-part
xrciss tc ycur xisting
training plan. Dc ach mcv cr
cn minut cr iv sts. That's
O minuts in tctal cr bcth
xrciss. Tak a 3O-sccno
brak btwn ach st.

Dc th circuit (cr ycur

chcsn mcvs) cur tims
a wk. On cn cr twc c
th oays c, oc a ull-bcoy
strngth training rcutin
that ccmplmnts ycur
itnss gcals.

Rmmbr tc wcrk haro!

Vhn ycu l lik ycu can't
oc cn mcr rp, try as haro as
ycu can tc oc ancthr. That's
what will gt ycu rsults.
SAMP|E WEEK|Y P|AN
Fcllcw H&F's Summr Rcoy
Rcctcamp plan cr cur wks tc
hcn a hct bikini bcoy. Dc what
ycu can, ano b smart. l ycur bcoy
is tlling ycu tc tak a rst oay,
hav an xtra oay c.
SUN
D/Y
OFF
7O|ea|t|&||toess /a/t/avafitvssov/iv.o.a/
|8F |OvES
Sidestep p|ank
Start |n the fu|| p|ank pos|t|on and
sw|ng your r|ght |eg out to the s|de.
Touch the f|oor w|th your toe and return
your |eg to the start. Repeat the
movement on your |eft s|de. Oont|nue
a|ternat|ng, try|ng to |ncrease your speed
to m|m|c the movement of a pendu|um.
GET ELLlE GOULDlNG'S /RMS
GET J-LO'S /RS
Known for her |ove of exerc|se, E|||e Gou|d|ng`s scu|pted upper body and
|mpress|ve arms are the resu|t of a grue|||ng runn|ng and lnsan|ty tra|n|ng
reg|me. Want to rock a racerback ||ke the s|nger? Try these moves.
Want a j|gg|e-free wa|st ||ke Jenny`s? We||, Ms |opez recent|y to|d G|amo0|, 'l`ve
worked out my who|e ||fe,` prov|ng that the 44-year-o|d mother-of-two`s washboard
stomach |s the resu|t of pure ded|cat|on. Try out her ber-tough tummy moves.
SHAN T`S MOvE
Updog push-up
Start |n a p|ke pos|t|on w|th your hands |n ||ne
w|th your shou|ders, ensur|ng the work |s |n the
tr|ceps (a}. Move |nto a fu|| p|ank on the |ower|ng
phase of the push-up. Arms stay c|ose to the
body and e|bows po|nt up, not out (b}. Then
'd|ve` by push|ng your body s||ght|y forward over
your shou|ders and tak|ng the tr|cep push-up
further out (c}. Reverse the movement to the
start and repeat.
|8F |OvES
Tricep pu|ses
Start |n a p|ank pos|t|on w|th your hands d|rect|y
under your shou|ders. |ower your chest towards the
f|oor, keep|ng your arms c|ose to your body. When
your chest near|y touches the f|oor, pause and stay |n
the |ow pos|t|on. Pu|se up and down (ra|se and |ower
us|ng a ha|f push-up movement} for 10 counts.
Return to the p|ank pos|t|on, |ower and repeat.
SHAN T`S MOvE
Six-inch scissors
|y|ng on your back, ||ft your shou|der
b|ades off the f|oor and gent|y p|ace your
hands beh|nd your head. Keep your |egs
stra|ght and k|ck them s|x |nches off the
f|oor one at a t|me (a}, mak|ng sc|ssors
w|th your |egs (b}. Press your back |nto
the ground, draw|ng your be||y button
|n. Be sure to breathe through the
movement to keep your core engaged.

lvr
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|ea|t|&||toess /a//avafivov/iv.o./
aa off
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urrah! Summer`s |n s|ght and that
means just one th|ng. lt`s t|me to start
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Go|d Packab|e Jacket 90, ||ja;
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Grey Racer-Back Orop Vest, 30,
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Sports Bra, 36, Pr|ncess Tam
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Ye||ow Sports Bra, 35, Str|ders
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someone hav|ng a s|m||ar emot|ona| react|on to the same
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work|ng on an |mportant project,` says ass|stant professor
Sarah Townsend. 'Hav|ng a co-worker w|th a s|m||ar
emot|ona| prof||e can he|p reduce your exper|ence of stress.`

|ea|t|&||toess /a//avafivov/iv.o./
aa off

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' end u chffing fo four women. This is fhe friendIiesf
nd IiveIiesf reIxfion re `ve ever encounfered in s.`
Ka||ima C|ub and Spa at
London Hi|ton Syon Park
The new|y refurb|shed Ka|||ma O|ub |s a c|ty
spa w|th a country fee|. Set |n the basement
of the H||ton Hote| |n Syon Park, the spa
has 11 treatment rooms, a hydrotherapy
poo|, sauna, steam room, 15m sw|mm|ng
poo| and the snug - a rea| r&r haven.
THE SP/
l arr|ved at the spa just after 11am. After
just a few m|nutes |n recept|on, soothed by
the t|nk||ng sounds of background p|ano
mus|c, l started to unw|nd. l was g|ven a
wh|te robe and s||ppers, but there was st|||
t|me to |ook round. The sw|mm|ng poo|
|ooked amaz|ng, as d|d the snug, w|th |ts
duvets and subt|e ||ght|ng.
THE TRE/TMENT
l cou|dn`t res|st the 90-m|nute Tranqu||||ty
Face and Body R|tua| (95}, a wonderfu|
fac|a|, body massage and heaven|y sca|p
massage, us|ng van|||a and rose o|| scented
products by lta||an Spa beauty range
Oomfort Zone - they sme||ed d|v|ne. My
therap|st, O|a|re, may have been t|ny, but her
massage techn|que was second to none.
Afterwards, l headed for the snug, and
ended up chatt|ng w|th four other women.
Th|s was certa|n|y the fr|end||est and ||ve||est
re|axat|on area l`ve found |n any spa. We
bonded over |unch, where l had a de||c|ous
lta||an Bento box - tomato, mozzare||a and
bruschetta, ch|cken pesto sa|ad and parma
ham. |ater, we headed to the poo|, Jacuzz|
and steam room. And fee||ng so good, we
a|| vowed to come back soon.
THE ST/Y
lf you want to take th|ngs at an even more
|e|sure|y pace, the '||tt|e S||ce of Heaven'
overn|ght package |nc|udes a three-course
d|nner, breakfast, one-hour spa treatment
and fu|| use of the spa fac|||t|es.
VHO SHOULD GO
Th|s |s the perfect p|ace to come and ch|||
out w|th your g|r|fr|ends or partner. The
spa |s a|so great for fam|||es.
PRl CE
The Day Package costs 96, overn|ght spa
breaks from 200pp. |ondonsyonpark.com
The |atest pamper|ng p|aces, products and treatments
Lcnocn
SP/
T
T
fime
TRY THl S. . .
We were rea||y happy when th|s
stress-f|x Body Oream (36, 200m|;
aveda.co.uk} arr|ved at the off|ce
dur|ng an |ntense press week. W|th an
aroma of |avender, sc|ent|f|ca||y proven
to reduce fee||ngs of stress, organ|c
shea butter and mo|stur|s|ng sea
a|gae, th|s |uxur|ous body cream
mo|stur|ses dehydrated sk|n for up to
24 hours.
Smooth |t
on and fee|
tens|on
me|t away.
Ahhh...

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s
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O
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L
W
O
P
D
S
:
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v
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l
VRKO lR ^`
H&l beauty vrlter Yanar
lkayat tests out a super-qulck
antl-agelng lunchtlme laclal
Vhat? lemls Pro-Intense Lllt
llect Pover Booster laclal,
Lo lor o mlns
Vhere? vallable natlonvlde. Call
lemls on oy 6 888 lor your
nearest salon
hls nev laclal lrom lemls ls a
tlme-elllclent treatment deslgned
to lllt, sculpt and rejuvenate your
skln - especlally ll lt`s shovlng the
tell-tale slgns ol sagglness and loss
ol shape. llrst up, I vas strapped
lnto a massage chalr that recllned
to seml-horlzontal posltlon vhlle
the mechanlcal parts vlgorously
pummelled my back, legs and leet.
^eanvhlle, my theraplst cleansed,
smoothed and re-avakened the
muscles ln my lace, then strapped
a sllng lrom ear to ear, pulllng up
my javllne. lter thls, she applled
eye-revltallslng strlps to combat
dark clrcles, and tonlc-soaked
cotton pads to relresh my eyes.
She told me the more olten laclal
muscle polnts are stlmulated, the
less tenslon they hold, vhlch ls
lnstantly antl-agelng. Lastlng just
o mlnutes, thls may have been
a short treatment, but lt vas
certalnly sveet, and the perlect
youthlul-llx lor your lunch break.
Hcol/bIi/ocss 87
l/bi/ncss /a/t/avafitvssov/iv.o.a/
. ..... .. .. ...,..
... . , .
VilJ

|ucy Fry escapes to mag|ca| Senega| for a

bootcamp adventure under the Afr|ca sun

hat`s the rec|pe for the

perfect act|ve ho||day?
The F|tness Trave|
Oompany, wh|ch spec|a||ses
|n sma|| group act|ve tr|ps to
off-the-beaten-track |ocat|ons,
may we|| have found |t. F|rst,
p|ace guests |n an except|ona||y-
beaut|fu| env|ronment, far away
from the|r usua| rout|nes and
stressors. Next, ensure they`re
we|| fue||ed on h|gh-qua||ty
prote|ns, good fats and
vegetab|es. Th|rd, educate
and empower them w|th
resu|ts-dr|ven exerc|se. F|na||y,
add a dark, handsome persona|
tra|ner, a spr|nk|e of fresh g|nger ju|ce and a
||tt|e v|tam|n D (aka West Afr|can sunsh|ne}.
M|x |n a group of ||ke-m|nded peop|e
and st|r for e|ght days. The resu|ts, as
l d|scovered, are astound|ng.
l`m stay|ng at the sma|| |uxury resort of
|es Pa|etuv|ers, on the edge of the S|ne
Sa|oum Nat|ona| Park |n Senega|. The hote|
conta|ns 26 |uxur|ous huts set |n a beaut|fu|
baobab and f|ower park, w|th a sw|mm|ng
poo| and open-a|r restaurant, a|ong w|th
the most ca|m|ng v|ew you can |mag|ne -
a t|ered garden |ead|ng out onto the beach
and w|th v|ews of the mangrove de|ta. The
m|xture of water, beach and grass|and |s
very spec|a|, and prov|des everyth|ng we
need to tra|n our bod|es - caveman sty|e.
lt`s not |ong before our usua| da||y
concerns (work, commut|ng, buy|ng d|nner,
Hcol/bIi/ocss 89

, . .. ..
. . . ,. .,

the ra|n} me|t away and |nstead we focus
our attent|on on our m|nds and bod|es,
mov|ng and re|ax|ng |n equa| measure.
We may be a sma|| group but we have a
|ot of quest|ons. One of us |s tra|n|ng for
a marathon, another |s prepar|ng for a
tr|ath|on, a th|rd strugg||ng w|th an o|d h|p
|njury, and the rema|nder s|mp|y want to
hone a beaut|fu| body.
|uck||y, no quest|on |s too much for our
head tra|ner and b|omechan|ca| expert,
Gus O|ds. Norma||y based |n centra|
|ondon, where he tra|ns members of the
Great Br|ta|n Snow Sports and Eng||sh Po|o
teams, O|ds takes us back to bas|cs w|th
h|s tra|n|ng adv|ce - usua||y |mparted wh||e
we eat ome|ette, bacon and |ent||s after an
ear|y morn|ng workout. We a|so have an
|nd|v|dua| sess|on w|th the maestro, who
p|npo|nts our b|omechan|ca| |d|osyncras|es
and shows us how to use se|f-massage
techn|ques and res|stance tra|n|ng to
redress any |mba|ances and reduce the r|sk
of |njury when we get home.
'lt`s k|tchens, not crunches, that get you
abs,` says O|ds, when we start qu|zz|ng
h|m on how we can change th|s or that
b|t of our bod|es. And th|s ph||osophy
cont|nues at mea|t|mes. Port|on s|zes are
subt|y mon|tored and carbohydrates
restr|cted (sugar, except |n the form of raw,
|oca| honey, |s forb|dden}. But there`s no
sense that we`re d|et|ng, and everyth|ng we
eat tastes exqu|s|te. The menu |s based
around |oca||y-sourced wh|te f|sh,
beaut|fu||y seasoned, me|t-|n-the-mouth
beef and, of course, p|enty of nutr|ent-
dense green vegetab|es.
But our tr|p |sn`t just about |essons
|n ||festy|e and musc|e act|vat|on - our
|t|nerary |nc|udes a hot and st|cky b|ke
r|de through the |oca| bush v|||age of
Toubacouta and beyond; da||y educat|ona|
res|stance sess|ons; a kayak tr|p around
the bay; a m|n| tr|ath|on; some k|ckbox|ng
and even a |esson |n Senega|ese
drumm|ng. One of the h|gh||ghts |s our tr|p
to Fatha|a Park, a sandy w||d||fe reserve,
w|th 6,000 hectares of protected forest. lt`s
the |east act|ve of our excurs|ons, but our
hearts st||| beat fast for other reasons,
because here we get to wa|k a|ongs|de
baby ||ons. Fatha|a Park |s one of on|y f|ve
p|aces |n the wor|d where th|s |s poss|b|e.
Some sess|ons are more demand|ng on
the musc|es, however. l hadn`t suspected
a tr|p across the bay on day two wou|d
|nvo|ve so much sweat and so many
endorph|ns. For ha|f an hour, we comp|ete
a c|rcu|t that beg|ns |n the sha||ows of
the sea, wad|ng through the water then
charg|ng up the beach over sand dunes,
s||pp|ng back down a rope us|ng our core
strength, and then return|ng
to the f|at beach for some
energet|c tyre-f||pp|ng. Who
knew that hang|ng out
on the beach cou|d be so
unbe||evab|y good for the
musc|es |n your |egs, bum
and back.
An overn|ght v|s|t to a
pr|vate |s|and, P|age D`Or,
on day three ho|ds even
more surpr|ses. lt`s not just
the |dea| spot for d|n|ng
on fresh, barbecued f|sh
- thanks to our pr|vate
chef - but for pre-d|nner
touch-rugby games and
f|res|de ta|ks about stress
reduct|on and nutr|t|on, fo||owed
by a |ong, restfu| n|ght`s s|eep
under the stars w|th the waves
s|ng|ng a soft |u||aby to he|p us
dr|ft off. Perfect.
MORE l NFO
The Fitness
Travel Company's
Magical Senegal trip
costs 2,450,
based on two
people sharing,
excluding flights.
Find out more at
fitnesstravelcompany.
com and
lespaletuviers.com.
Resistance sessions
mean Lucy Qets to
work every muscIe
,.. .. .. .. . ,
. . , . ..... , ..
Kal
ccntains
ircn, magnsium,
zinc ano vitamins C
ano E, making this
pctnt vgtabl
cur numbr cn
alkalin cco.
bIi/ncss 9
Pre-heat the oven to 180/gas mark 4. Roast the
beetroot for 45 m|nutes w|th one tbsp sunf|ower
o||. Oook the qu|noa as per the packet |nstruct|ons,
|nc|ud|ng the bou|||on powder, then set as|de.
Heat the rema|n|ng sunf|ower o|| |n a pan unt||
hot. Add the gar||c and |eeks and saut on a
med|um heat for two m|nutes. Add the ju|ce of ha|f a
|emon and the 80m| water. Once the |eeks have started
to absorb some of the ||qu|d, add the ka|e and st|r.
Next, add |n the ju|ce of another ha|f a |emon
a|ong w|th a p|nch of sa|t. Oook for two m|nutes
unt|| the ka|e |s w||ted. Remove from the heat. M|x the
ka|e, |eeks and beetroot through the qu|noa, then fo|d
|n the brocco||, |emon zest and herbs.
M|x through the rema|n|ng |emon ju|ce, za`atar,
m|r|n, sesame o|| and brown r|ce v|negar. F|n|sh
off w|th a beaut|fu| garn|sh of bee po||en, |f us|ng.

Coin Lacl cn aciccrnin cccs anc rcacin hcnvih as,

alainc cishcs is casicr han ,co hinl. /ncvLccl shcvs ,co hcv

at|ng a|ka||ne has ga|ned a huge fo||ow|ng

as a way to energy, hea|th and we||be|ng.
Fo||ow|ng the success of the|r f|rst book,
|o|es||, |ea|||,, authors Natasha Oorrett
and v|ck| Edgson have produced a second, |o|es||,
|ea|||, /o| ||/e (Jacqu| Sma|| 25.00}. Th|s new
co||ect|on of over 100 super-tasty, nutr|t|ous, a|ka||ne
rec|pes |s des|gned to he|p you seam|ess|y |ncorporate
th|s method of cook|ng |nto your da||y ||fe. Part one
out||nes the pr|nc|p|es of a|ka||ne eat|ng. lt means
adopt|ng a predom|nant|y vegetar|an approach, a|m|ng
for 70 per cent a|ka||ne and 30 per cent ac|d-form|ng
foods. That means gett|ng a var|ety of vegetab|es a|ong
w|th pu|ses, nuts and seeds, and sprouted p|ant foods.
'Most an|ma|-based produce, |nc|ud|ng a|| meats,
cow`s da|ry, pou|try and eggs, are h|gh|y ac|d-form|ng
and take far |onger to be broken down as they pass
a|ong the d|gest|ve tract,` says Oorrett.
Whether you want to modu|ate your b|ood sugar,
|mprove your mood, boost your energy or |ose we|ght,
there`s adv|ce on wh|ch foods to eat. 'We know that
fo||ow|ng the a|ka||ne eat|ng way |s the safest, |ongest-
|ast|ng method for permanent we|ght |oss - |t a||ows
your body to f|nd |ts perfect s|ze,` says Oorrett.
The second ha|f of the book |s packed fu|| of
|nsp|r|ng, de||c|ous rec|pes |nc|ud|ng a|ka||s|ng snacks
such as Sp|ru||na prote|n ba||s, |deas for weekday
suppers such as Pumpk|n and orange r|sotto, and
d|shes to |mpress guests, |nc|ud|ng Tha| mango and
corn sa|ad w|th pomegranate re||sh. W|th tasty but
hea|thy cakes and treats a|so |nc|uded, such as
Me|t-|n-the-mouth doughnuts (g|uten free and baked}
and St|cky toffee pudd|ng (g|uten free w|th the toffee
sauce made from vegan butter, coconut pa|m sugar
and r|ce syrup}, you`|| f|nd cu||nary |nsp|rat|on
for a|| occas|ons and ce|ebrat|ons.
Qtic/ /ip
'Fo||ow|og ao a|ka||oe way oI eat|og |s the saIest, |oogest-|ast|og method Ior permaoeot
we|ght |oss - |t a||ows yo0r body to I|od |ts perIect s|ze,' says 0orrett.
OUl NO/, LEMON K/LE /ND SES/ME REETROOT S/L/D
Serves. 4
Per serving. 300 ca|or|es, 10g prote|n, 31g
carbohydrate (8g sugar}, 16g fat (2g saturated fat},
4g f|bre, 1.8g sa|t
3 |arge beetroots, pee|ed and chopped
3 tbsp sunf|ower oi|, 180g quinoa
1 tbsp boui||on powder
2 c|oves gar|ic, crushed
1 sma|| |eek, fine|y s|iced at an ang|e
Juice of 1 |emon, 80m| water
110g ka|e, chopped
Pinch of Hima|ayan pink sa|t
75g purp|e sprouting brocco|i tops, chopped
Fine|y grated zest of 1 |emon
15g mint, chopped, 15g f|at-|eaf pars|ey, chopped
1/4 tbsp za'atar, 1/4 tbsp mirin
1 tbsp sesame oi|
1 tbsp brown rice vinegar
15g bee po||en, to garnish
I
2

l/olinc
92 /a/t/avafitvssov/iv.o.a/
TH/l M/NGO /ND CORN S/L/D Vl TH POMEGR/N/TE RELl SH
Serves 4
Per serving. 73 ca|or|es, 2g prote|n, 9g
carbohydrate (5g sugar}, 15g fat (0.5g
saturated fat}, 2g f|bre, 0.3g sa|t
For the dressing.
1 sma|| gar|ic c|ove, grated
1 sma|| knob of ginger, grated
Juice of 1/2 |ime
Pinch of Hima|ayan pink sa|t
For the re|ish.
10g coriander, fine|y chopped
20g pomegranate seeds
Pinch of Hima|ayan pink sa|t
1/4 tsp |ime [uice
1/4 tsp pomegranate mo|asses
1 corn on the cob
40g green mango, 40g ripe mango
15g spring onions, 70g beansprouts
10g coriander, rough|y chopped
1 sma|| red chi||i, fine|y s|iced
Sma|| handfu| of mizuna |eaves
1 tbsp toasted sesame oi|, for searing
Oook the corn |n bo|||ng water for
10 m|nutes. Remove and set as|de.
Meanwh||e, ju||enne the mangoes
and spr|ng on|on and m|x |n a bow|
w|th the beansprouts, cor|ander, ch||||
and m|zuna.
Oomb|ne the dress|ng |ngred|ents |n
a separate bow| and add to the sa|ad.
Heat the sesame o|| |n a fry|ng pan
and sear each s|de of the cob, then
chop |nto four s||ces. M|x the re||sh
|ngred|ents then, to serve, p||e the sa|ad
onto a p|ate, top w|th two s||ces of corn
and a spoonfu| of re||sh.

/rich scurc
c btacarctn
ano vitamin C,
mangcs hav an
abunoanc c sclubl
ibr, ano can b
atn grn
cr rip.

HcolbIioc 93
Cl TRUS SE/VEED S/L/D
Serves. 2 (as a s|de sa|ad}
Per serving. 217 ca|or|es, 7g
prote|n, 14g carbohydrate (14g
sugar}, 15g fat (2.5g saturated}, 8g
f|bre, 1.9g sa|t
30g wakame seaweed
1 grapefruit, segmented
1 orange, segmented
40g cucumber, chopped into
thin cubes
1 spring onion, fine|y s|iced
20g di||, rough|y chopped
1 tbsp sesame seeds
2 tbsp Asian dressing
(see right}
To make the As|an dress|ng,
b||tz |n a food processor 1 tsp
chopped |emongrass, 1 tsp ch||||,
1/8 tsp b|ack on|on seed, 1 ||me |eaf,
2 tbsp o||ve o||, 1 tbsp tamar|, 1/2 tsp
coconut pa|m sugar, 1 s||ce root
g|nger, 1 spr|g cor|ander, 1 tbsp
sesame o||, 1 tbsp water, 1 tbsp
water, 1/2 c|ove gar||c.
Soak the seaweed |n warm
water for 15 m|nutes. Dra|n,
then cut the sta|ks off and s||ce |nto
1cm w|de str|ps.
Oomb|ne a|| the |ngred|ents and
use your hands to m|x together.

N/T/ST/' S
LOV-DOVN
ON /LK/LlNE E/TlNG
Don't re|y on a food's taste You may th|nk
you can te|| wh|ch foods are ac|d and wh|ch are
a|ka||ne by how they taste, but you`d be wrong.
Neutra|-tast|ng foods such as yoghurt, meat and
da|ry produce become ac|d|c |n the d|gest|ve
system, wh||e |emon or ||me, when d|gested,
become a|ka||ne.
Your pH When your body |s bombarded w|th
ac|d-form|ng foods |t has to re|y on m|nera|
supp||es w|th|n your body to reca||brate your
b|ood pH so that |t stays w|th|n |ts str|ct ||m|ts
(7.35-7.45 on a range of 0-14, be|ow seven
be|ng ac|d, above seven be|ng a|ka||ne}. Th|s
can mean |t |eaches m|nera|s from bone t|ssue or
p|aces extra demand on your k|dneys and ||ver.
8ec|pes takeo Irom hooest|y hea|thy For L|Ie: hea|thy A|teroat|ves Ior veryday at|og by hatasha 0orrett aod
V|ck| dgsoo. P0b||shed by Jacg0| Sma||, 25.

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strong commitment to product innovation, superior

value and unmatched customer service has made
Vision Fitness a leading provider of high-qualit]
home and commercial ftness equipment around the world.
0ffering the aoilit] to mix and match ]our console and frame
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TN
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W|f| T| WT|f |1 #0 fff| fJf...
we pride ourselves on creating high-qualit] ftness products
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products have earned numerous "oest

ou]" awards since 1995. Tr] Vision Fitness for ]ourself it will
oe like no other ftness equipment ]ou have tried oefore.
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Exercse n yeur Jream Iecaten
wth the teuch ef a butten!
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ost ftness rowers across the countr] are still air-resistant. But what
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FREEPHONE: 0808 274 5980
www.0tness-superstore.oo.uk
9 UK stores, open 7 days a week
The UK's Largest Supp||er
of Home F|tness Equ|pment
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0808 274 5516
www.0tness-superstore.oo.uk
9 UK stores, open 7 days a week
The UK's Largest Supp||er
of Home F|tness Equ|pment
Hcol/bIi/ocss 95
lNSlDE
96 Target zone
Tcn ycur tricps
in |ust 2O minuts.
98 Swing into action
Tak cn th kttlbll
challng ano irmup
ycur abs ano gluts.
104 Fit knowIedge
Hcw bst tc gt back
in trim atr a baby.
106 Advanced
training cIinic
Us glioing oiscs tc
wcrk muscls haror.
107 Move of
the month
Rccst ycur balanc
with Varricr lll.
108 Run knowIedge
Try a triathlcn.
112 Kit test
V chck cut th
bst MP3 armbanos.
113 Success story
'l orcppo 3Okg ano
ran an lrcnman.'
c /CL C LXL /L`CL /L LCC
VORKOUT H/NDROOK
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96Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
TR/NSFORM
YOUR TRlCEPS
cnc ,cor ocr
arns in os 2O
ninocs vih hcsc
sinc cxcrciscs
osin a sc anc
air c conLLcs
TARGET ZCL
TRlCEPS DlPS
Reps: 2
Benefits: /s wll as targtting
ycur tricp muscls, ycur uppr
back ano rar shculors will gt
a wcrkcut tcc, sinc thy hlp
kp ycur shculors stabl as ycu
prcrm th mcv.
Sit cn th og c a bnch cr
chair, ano plac ycur palms ac
ocwn nxt tc ycur thighs, ingrs
gripping th og.
Plac ycur t cn th lccr
in rcnt c ycu, kns bnt.
Kping ycur arms straight, og
crwaro until ycur hips ano bcttcm
ar in rcnt c th sat (a).
Rno ycur lbcws ano lcwr ycur
hips until ycur uppr arms
ar paralll tc th lccr (b).
Push thrcugh th hls c ycur
hanos ano rturn tc th start.

KNEES
Keep your knees
bent. Or, for an
extra cha||enge,
stra|ghten
your knees.

l ycu ocn't
hav a stp, us
ycur stairs cr a
chair. Ycu ocn't
always no
a gymtc
train.
HEELS
Push your hee|s
|nto the f|oor to he|p
stab|||se yourse|f
and engage
your hamstr|ngs
and g|utes.
R/CK
S|t up ta||
and stra|ght.

Hcol/bIi/ocss 97
TRlCEP PRESS-UPS
Reps: 2
Benefits: Vcrks ycur ccr, chst
ano tricps. /s ycu prcgrss,
prcrm th mcv cn ycur t.
Gt intc plank pcsiticn with
ycur hanos shculor-wioth apart
cn th tcp c th stp.
Lcwr ycur kns tc th lccr
(a), ngag ycur abs, thn lcwr
ycur chst tcwaros th stp whil
kping ycur uppr arms paralll
tc ach cthr, ano ycur lbcws
pcinting straight back (b).
Push back up tc th start. /im
tc kp ycur ccr ngago ano
ycur chst up thrcughcut th
ntir mcvmnt.
Stp arcbics has bn arcuno cr yars but ycu can us a stp cr many mcr
xrciss, spcially tcning mcvs. l ycu want in invst in a stp, chccs cn
ycu can ao|ust in hight sc ycu can us it cr a varity c xrciss. V lcv
Rbck's Multi-Purpcs Stp Dck, 68.6; scapitnss.ccm.
THE STEP
LYlNG TRlCEPS
EXTENSlON
Reps: O ach lg
Benefits: /lsc kncwn as a skull
crushr, this xrcis is a sa
ano ctiv uppr-bcoy
isclaticn mcv.
Li ac-up cn a stp ano hclo
a pair c oumbblls abcv ycur
hao, arms straight ano palms
acing ach cthr (a).
Slcwly ano with ccntrcl, tak
ycur arms cvrhao sc ycur uppr
arms ar alcngsio ycur ars. This
is th starting pcsiticn.
Rno ycur lbcws tc 9O
c
tc
lcwr th oumbblls bnath
ycur hao (b).
Paus, thn lit th wights back
tc th starting pcsiticn.
ONE-/RM TRlCEP
KlCKR/CK
Reps: 2O ach lg
Benefits: Vcrks th backs
c ycur arms.
Plac ycur right kn ano
right hano cn tcp c th stp,
ano hclo a oumbbll in ycur
lt hano, palm acing inwaros
ano lbcw bnt tc 9O
c
(a).
Kping ycur uppr arm still,
straightn ycur lt arm bhino
ycu until ycur ntir arm is
paralll tc th lccr ano cn
no c th oumbbll pcints
tcwaro th lccr (b).
Rally suz ycur tricp
muscl at th tcp c th mcv
tc l it wcrking.
Slcwly bno ycur arm tc
lcwr th wight.
TARGET

here`s a s|mp|e too| |n your gym that can

turn a med|ocre strength sess|on |nto a
metabo||sm-boost|ng workout that me|ts
away 20 ca|or|es a m|nute. To be c|ear
- that`s a whopp|ng 600 ca| or|es gone |n just
30 m|nutes, or ha|f of your |unch hour. We|come
to the wor|d of kett|ebe|| tra|n|ng.
lf you haven`t gotten the gr|p of kett|ebe||s yet,
here`s the |ow-down - the cast |ron we|ght has a
hand|e that a||ows you to sw|ng |t |n mu|t|p|e
d|rect|ons. You don`t just ||ft and |ower the res|stance,
but sh|ft |t |n d|fferent p|anes of movement - s|de-to-
s|de and |n and out - and these ba|||st|c movements
|ncrease heart rate and ca|or|e expend|ture. P|us, as
a kett|ebe||`s we|ght |s uneven|y d|str|buted, the deep
stab|||ser musc|es have to work doub|y hard, too!
Perfect for boost|ng musc|e def|n|t|on.
KETTLERELL COMPLEXES
Th|s effect|ve p|ece of k|t |s great news for t|me-
starved exerc|sers. The best way to use |t? By
str|ng|ng a set of moves together to make a f|ow|ng
sequence ca||ed kett|ebe|| comp|exes. And they`ve
got a |ot to offer. 'Kett|ebe|| comp|exes send your
f|tness sky h|gh,` says kett|ebe|| expert, Rob Jones,
of Str|deF|t (str|def|t.com}. 'Perform|ng we|ghted
exerc|ses at a h|gh rep range p|aces a b|g focus on
muscu|ar endurance, trans|at|ng |nto |ean, energy-
hungry musc|e, not bu|k. Work hard and fast over
mu|t|p|e reps, and these workouts de||ver an |ntense
card|o sess|on that ra|ses your pu|se and promotes a
post-exerc|se ca|or|e burn that |asts for hours.`
Some kett|ebe|| comp|exes target one area of the
body |ntense|y to boost spec|f|c musc|es, wh||e
others g|ve the who|e body a workout. Here are our
favour|te body-scu|pt|ng sequences.
D|tch the dumbbe||s and get |nto the sw|ng
of th|ngs w|th these k|||er kett|ebe|| combos!
VC
C
/CC
Hcol/bIi/ocss

4C/L
LCL` LL/
his circoi vcrls hc vhcc Lcc,. CraL a incr anc sc i c Lcc cVcr,
O scccncs. crcrncach ncVc LaclcLacl, vihco rcs, cr O
scccncs cn cnc sicc c hc Lcc,. hcn rcca cn hc chcr sicc.
ONE-ARM SWlNG
Stand w|th your feet shou|der-w|dth apart, bend your
knees to squat down and p|ck up the top of the
kett|ebe|| w|th one hand. Sw|ng the kett|ebe|| back
between your |egs (a} and stand up qu|ck|y, by snapp|ng
your h|ps forward and squeez|ng your g|utes. Sw|ng the
kett|ebe|| |n an arc to shou|der he|ght (b}, as you stand.
|et the kett|ebe|| fa|| back through your |egs and repeat.
SQUAT
Stand w|th your feet h|p-w|dth apart and a kett|ebe|| |n
one hand, c|ose to your body, e|bow bent and kett|ebe||
|n the rack pos|t|on. Ho|d your other arm out to the s|de,
push your h|ps back and bend your knees to squat
down to 90
o
. Press through your hee|s to return to
stand|ng. Repeat, swapp|ng arms.
CLEANS
Stand w|th your feet shou|der-w|dth apart
and a kett|ebe|| on the f|oor. Bend your knees
to squat down and p|ck up the kett|ebe|| w|th
one hand. Ho|d the other arm out to the s|de
as you pu|| the kett|ebe|| upward (a}. When
the kett|ebe|| reaches wa|st-he|ght, drop
your e|bow and rotate your wr|st |nward. The
kett|ebe|| trave|s around your arm and comes
to rest between your forearm and b|ceps.
Th|s |s the 'rack pos|t|on` (b}. Repeat.
SNATCH
W|th your feet h|p-w|dth apart and a kett|ebe||
|n one hand between your |egs, squat down (a}
and sw|ng the kett|ebe|| back between your
|egs. Stand up qu|ck|y, push|ng from your hee|s
onto your toes, and dr|ve the kett|ebe|| to chest
he|ght (b}. Oont|nue pu|||ng the we|ght up unt||
your arm |s fu||y extended overhead (c}. A||ow
the kett|ebe|| to f||p over your wr|st and rest on
your forearm. |ower and repeat.
A
B
A B
A
B O

Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
4CC C
L CCL
Van a ao onn,? his ccncx vi vcrl ,cor ccrc c hc nax
crcrncnc rc c cach ncVc cn hc rih sicc c ,cor Lcc,, hcn
inncciac, rcca cn hc c sicc. Ccncc vc c hrcc rconcs.
ONE-ARM SWlNG
Stand w|th your feet shou|der-w|dth apart and bend
your knees to grab the top of the kett|ebe|| w|th one
hand. Sw|ng the kett|ebe|| back between your |egs (a}
and stand up qu|ck|y, by snapp|ng your h|ps forward
and squeez|ng your g|utes. Sw|ng the kett|ebe|| |n an
arc to shou|der he|ght (b}, as you stand. |et the
kett|ebe|| fa|| back through your |egs and repeat.
CLEAN & PRESS
Stand w|th your feet shou|der-w|dth apart and
a kett|ebe|| between them. Squat down to p|ck
up the we|ght w|th one hand. Pu|| the kett|ebe||
upwards to chest he|ght and transfer |nto the
rack pos|t|on (a}. lmmed|ate|y, push the we|ght
overhead (b}. Reverse the process to |ower,
and repeat.
OvERHEAD LUNGE
P|ck up the kett|ebe||, ho|d |t by the s|des of the
hand|e, br|ng |t to your chest then press |t above
your head (a}. Keep|ng the kett|ebe|| h|gh, take
one |eg back |nto a reverse |unge (b}. Step back to
centre and cont|nue a|ternat|ng between |eft and
r|ght s|des.
WlNDMlLL
Stand w|th your feet h|p-w|dth apart and
a kett|ebe|| overhead, ho|d|ng the hand|e |n
your |eft hand (a}. |ean to the r|ght and
reach your r|ght hand to your sh|n, as you
ra|se your |eft arm to the ce|||ng, keep|ng
your eyes on the we|ght (b}. Pause, then
return to the centre and repeat.
A
B
A
B
A
B
A
B

Hcol/bIi/ocss

4CLLL
C LLL
hi ,cor rcar inc car vih his Lccniin rcoinc. crcrn
cach lccLc ncVc iVc incs, vihco rcs. cs cr vc ninocs
anc rcca hrcc c cor incs.
5 DEEP SQUATS
Stand w|th your feet h|p-w|dth
apart. Ho|d the kett|ebe|| by the
s|des of the hand|e, br|ng |t c|ose
to your chest and bend your
e|bows. Push your h|ps back and
|ower |nto a squat as far down as
you can go. Press through your
hee|s to return to stand|ng. Repeat.
5 SWlNG LUNGES (each sidej
P|ck up the kett|ebe|| by the s|des of the hand|e, br|ng |t
c|ose to your chest and bend your e|bows around |t.
Take one step back |nto a reverse |unge (a}. Stand up
(b} and |mmed|ate|y sw|ng the same |eg forwards |nto a
forward |unge (c}, that`s one repet|t|on. Oont|nue on the
same s|de for the des|red repet|t|ons, then repeat on
the other s|de.
5 SlNGLE-LEG DEADLlFTS (each sidej
Ho|d a kett|ebe|| by the horns w|th both hands and
stand on your r|ght |eg (a}. Bend forward to |ower your
body towards the ground, ||ft|ng your |eft |eg back and
up (b}. Pause, then reverse the process to return to the
start pos|t|on. Repeat on both s|des.
A
B
O
A
B
Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/

C
U
T
O
U
T

N
D
K
E
E
P
Rob Jones |s a persona| tra|n|ng pro, outdoor f|tness expert and kett|ebe|| fanat|c.
He |s a|so the founder of Str|deF|t, purveyors of f|tness bootcamps and persona|
tra|n|ng |n Br|ghton and the South Ooast. F|nd out more at str|def|t.com.
MEET THE TRAlNER
PUSH-UP
Start |n a h|gh p|ank pos|t|on (a}. Engage your
core and |ower your chest towards the f|oor.
Pause when your chest near|y touches the f|oor
(b}. Push back to p|ank and repeat.
Van c Lorn a vhic Loicin can arns, a cncc Lonanc ao on? r,
his ,ranics,c ccncx. crcrnvc rcs c hc hcaccocr, hcn cc
vc oshos. cca his acrn vih cor, six, cor anc vc rcciicns.
4L/LCLL
CCLC
HEADCUTTER
Stand over the kett|ebe||, bend your knees
to squat and grab the kett|ebe|| by the
hand|e (a}. ln one f|u|d movement, dead||ft
the kett|ebe|| to your wa|st and pu|| |t up
your body to chest he|ght (b}. Ou|ck|y
transfer your hands to ho|d the s|des of
the hand|e and |mmed|ate|y tuck your
e|bows around the kett|ebe|| then drop |nto
a deep squat (c}. Dr|ve up from the squat
and press the kett|ebe|| above your head
(d} before squatt|ng and p|ac|ng the we|ght
on the f|oor. lmmed|ate|y, p|ace your hands
on the f|oor d|rect|y beh|nd the kett|ebe||
(e} and perform one burpee - jump|ng your
|egs out and |n, then jump|ng |nto the a|r.
That`s one rep (phew!}.
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Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
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GET THE GO-/HE/D

You want to shed the baby we|ght, but |s
your body prepared for the cha||enge?
A|though c|asses for new mums are often
ca||ed mother and baby c|asses, you
shou|dn`t even th|nk about |os|ng the baby
we|ght unt|| your body |s ready. 'Mums can
be tempted to get stra|ght back |n to an
exerc|se c|ass, but |f |t |s not done safe|y
|t can rea||y h|nder hea||ng and recovery,`
exp|a|ns Just|na Perry, founder of
MamaBabyB||ss (mamababyb||ss.com}.
'Do|ng s|t-ups too ear|y, for examp|e, can
actua||y prevent the abdom|na| musc|es
fus|ng back together permanent|y. So |t`s
rea||y essent|a| you ensure the workout |s
ta||ored to your hea|th and f|tness |eve|.`
Be sure to get the go-ahead to exerc|se
from your m|dw|fe before tak|ng part |n
post-partum workouts. Experts
recommend avo|d|ng exerc|se unt|| s|x
weeks after g|v|ng b|rth, and e|ght to
10 weeks |f you`ve had a O-sect|on.
So you`ve got the a||-c|ear to exerc|se -
great, but make sure your |nstructor |s
qua||f|ed to do the job! 'Before jo|n|ng a
c|ass, check the qua||f|cat|ons and tra|n|ng
of your c|ass |nstructor,` adv|ses Emma
Redd|ng, founder of mother and baby
c|ass, Buggyf|t
TM
(buggyf|t.co.uk}. 'Make
sure they have been
pre- and post-nata|
tra|ned, so they can offer
a programme spec|f|c to
your |nd|v|dua| needs.`
Expect a competent
c|ass teacher to ask you
to comp|ete a hea|th screen|ng form w|th
quest|ons regard|ng the type of pregnancy
and b|rth you had. The best mother and
baby c|asses w||| be run by post-nata|
experts, who understand a|| of the
phys|o|og|ca| changes re|at|ng to
pregnancy, not to ment|on the var|ety of
ch||db|rth and post-b|rth f|tness obstac|es.
SET SM/LL GO/LS
After hav|ng a baby, |t can seem |mposs|b|e
to f|nd t|me for yourse|f. So rather than
comm|tt|ng to a mother and baby c|ass
four t|mes a week, set yourse|f a more
ach|evab|e goa| of go|ng at |east once
week|y. 'We encourage each mum to work
to her own ab|||ty, and attend|ng even one
c|ass per week w||| guarantee an |ncrease
|n strength and f|tness,` says Redd|ng.
'We he|p each mum set a goa| to ga|n the
requ|red resu|ts for her. As she gets f|tter,
we he|p her to |ncrease her workout to
ensure the resu|ts keep com|ng.`
On|y exerc|s|ng once a week? Don`t
be too tempted to crank up the |ntens|ty.
'New mums shou|d a|ways start w|th |ess
|ntense exerc|se and bu||d up the effort
w|th a per|od|sed programme,` adds
Matt Bo|am, master tra|ner at Speedf|ex
(speedf|ex.com}. 'Res|stance work can
be huge|y benef|c|a| for we|ght |oss, but
perform|ng max|ma| ||fts cou|d cause
hormona| |ssues that |mpact jo|nt stab|||ty,
|eav|ng you more suscept|b|e to |njury.`
Orav|ng adu|t conversat|on? The other key
benef|t you`|| get from post-nata| c|asses |s
a support network of ||ke-m|nded mums.
'Mums who part|c|pate |n our Baby Barre
and Barre Bump c|asses say they |ove
the soc|a| aspect,` says Rachae| Fraser,
founder of Austra||a`s K Baby Barre
c|asses (kxp||ates.com.au}. 'Part|c|pants
make |ots of new fr|ends as we|| as
|ncreas|ng stam|na, boost|ng energy |eve|s
and bu||d|ng conf|dence. Everyone |s go|ng
through s|m||ar strugg|es and the c|ass
prov|des a rea||y support|ve env|ronment.`
GET R/RY l NVOLVED
lf you`re secret|y hop|ng bubba w||| be
the next Jess Enn|s,
|t`s t|me to t|e up your
tra|ners. Researchers
from Oambr|dge and
Southampton un|vers|t|es
recent|y d|scovered a
d|rect ||nk between a
mother`s act|v|ty |eve|s
and that of her todd|er. The
more act|ve the mum, the more act|ve the
ch||d. Amaz|ng|y, researchers conc|uded
that for every m|nute of moderate-to-
v|gorous act|v|ty a mother engages |n,
her ch||d`s ||ke||hood of do|ng the same
act|v|ty |ncreases by 10 per cent. Not
on|y w||| work|ng out w|th your baby he|p
ensure an act|ve future for your ch||d, but
some exerc|se reg|mes are a|so benef|c|a|
to your bond. O|asses where mother
and baby are |n phys|ca| contact (th|nk
P||ates or yoga} st|mu|ate the product|on
of '|ove hormone` oxytoc|n, wh|ch he|ps
the bond|ng process. Some c|asses even
doub|e-up as |essons for ||tt|e ones who
have come a|ong w|th mum. 'The o|der
todd|ers enjoy he|p|ng our tra|ners to
count the exerc|ses,` revea|s Redd|ng.
'We encourage them to part|c|pate wh||e
rema|n|ng |n the|r buggy, a|d|ng the|r
|anguage and count|ng sk|||s!` N|fty.
Want to sign up for a workout with
your young one? Here's our pick of
the best mother and baby c|asses
across the country.
BUGGYFIT
TM
These outdoor c|asses are perfect for
adventurous mums. The c|asses take
p|ace |n a|| weather, mean|ng bab|es
benef|t from a b|t of fresh a|r wh||e
mov|ng |n the|r bugg|es. A typ|ca| c|ass
cons|sts of card|o and strength work,
often |nc|ud|ng a fast powerwa|k and a
strength programme dev|sed to correct
posture. Expect a var|at|on of squats,
|unges, press-ups and a rea| focus on
core restorat|on. buggyfit.co.uk
MAMABABYBLISS
These yoga c|asses |nc|ude yoga-
|nsp|red exerc|ses to he|p worn-out
mums re-energ|se and re|ax. The
ta||ored moves he|p boost post-nata|
hea||ng by eas|ng tens|on |n the neck,
shou|ders and sp|ne, as we|| as
strengthen|ng arms, |egs, tum and bum.
And that`s not a|| - great for baby, these
c|asses w||| encourage your ||tt|e one`s
deve|opment, he|p|ng to reduce co||c,
boost ba|ance, |mprove neura|
deve|opment and bo|ster d|gest|on.
Smart stuff. mamababyb|iss.com
YOGABELLIES
These c|asses he|p you rega|n your core
strength and rebu||d your pe|v|c f|oor.
s|ng gent|e yog|c techn|ques des|gned
to repa|r sp||t abdom|na| musc|es and
prevent |ncont|nence, they`re great for
repa|r|ng both body and m|nd. Each
c|ass |nc|udes baby yoga to encourage
your ||tt|e one to become more a|ert and
soc|ab|e. W|th over 105 YogaBe|||es
teachers nat|onw|de, there`s sure to be
one near you. yogabe||ies.co.uk
BUGGYBELLS
So you`ve started exerc|s|ng and are
ready to up the ante? Th|s 45-m|nute
kett|ebe|| c|ass on |ondon`s Wandsworth
Oommon |s great for mums who are
|ook|ng for fast fat-|oss resu|ts. Fus|ng
res|stance w|th dynam|c mot|ons makes
kett|ebe|| exerc|se one of the best
strateg|es for we|ght |oss, and your baby
w||| get to breathe |n the fresh a|r wh||e
you work out, too. lt`s |dea| for act|ve
mums who want to bypass ch||dcare.
russiankett|ebe||suk.com/buggybe||s

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erfected your bodywe| ght

exerc| ses and bas| c we| ght-
tra| n| ng moves? Once you`ve
bu| | t a good strength base,
the next step | s to add | nstab| | | ty to your
workouts. G| | d| ng d| scs - a| so known as
exerc| se g| | ders or va| s| | des - are a
great too| for | ntermed| ate f| tb| es. The
g| | d| ng d| sc was created by va| s| | de
founder va| er| e Waters, who tra| ns many
ce| ebs, | nc| ud| ng superf| t Jenn| fer
Garner. The portab| e too| cons| sts of
two foam-covered d| scs that can be
p| aced under your hands or feet to
make bas| c moves (such as squats and
| unges} that b| t tougher. How so?
Because the g| | d| ng act| on of the d| sc
demands a | | tt| e more musc| e act| vat| on
from sma| | er stab| | | s| ng musc| es. And
work| ng the sma| | er, deeper musc| es
w| | | strengthen your body from the
| ns| de out, scu| pt| ng a more c| ear| y-
def| ned shape.
THE R/Sl CS
Before you start us|ng g||d|ng d|scs you
need to ensure you have mastered the
bas|c bodywe|ght moves. Th|s means that
you can squat, |unge, push-up and ho|d a
p|ank pos|t|on w|th conf|dence. Once you
have these essent|a| exerc|ses under your
be|t, you can then start add|ng |n some
g||d|ng var|at|ons. va|s||des can be used
to add extra d|ff|cu|t|y to many exerc|ses,
and mak|ng the change |s easy. S|mp|e
progress|ons from bodywe|ght exerc|ses to
g||d|ng moves |nc|ude swapp|ng a reverse
|unge for a g||der reverse |unge, or a p|ank
for the va|s||de saw (see pane| be|ow}.
TR/l NER Tl PS
Are you a persona| tra|ner? G||d|ng d|scs
are a great too| for |njury-prone c||ents.
For examp|e, someone who suffers from
knee pa|n and needs to keep |mpact |eve|s
to a m|n|mum m|ght prefer to swap the
trad|t|ona| mounta|n c||mber move, wh|ch
|nvo|ves an e|ement of jump|ng, for the fast
mounta|n-c||mbers-w|th-feet exerc|se on
Cicin
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GO GL!D!NG
SIip and sIide to a more scuIpted physique with these
simpIe VaIsIide moves. Do each move for 3D seconds.
. V/LSLlDE REVERSE LUNGE Works tho glutos ano
quaos, ano improvos hip stability
Plac cn Valslio unor ach cct ano slio ycur lt
cct backwaros, as i prcrming a rgular rvrs lung.
Lcwr ycur back kn tc th lccr ano kp ycur chst
up. Pull rcm th rcnt hl tc bring th rar cct alcng
th lccr ano back tc stanoing. Rpat, altrnating sios.
2. V/LSLlDE S/V Works aboominals ano latissimus oorsi
Start in a plank pcsiticn with ycur t cn glioing oiscs,
ccr activato, ano armpits cvr lbcws with gluts
ngago. Slio ycur t slcwly crwaros ano backwaros.
3. SLlDER SlDE LUNGE /mprovos hip mobility ano
log strongth
Stano with a Valslio unor ycur lt cct. Slio that cct
cut tc th sio, pushing th hips backwaros ano kping
ycur chst up. Pull rcm ycur lt hl back tc stanoing.
Tra|ner to the tra|ners, Greg Brookes |s a f|tness
expert and founder of gbpersona|tra|n|ng.com.
va|s||des. Not on|y w||| th|s certa|n|y ra|se
the heart rate, but |t w||| a|so keep the
|mpact to a m|n|mum.
COMMON Ml ST/KES
A|though g||ders are very benef|c|a| when
used correct|y, they can be abused, and
many exerc|sers make the m|stake of us|ng
them before the body |s ready to hand|e
the added d|ff|cu|ty. As smart f|tness fans
know, exerc|se progress|on |s the key
to reap|ng resu|ts. Try|ng to perform the
va|s||de saw before you can comfortab|y
perform a regu|ar p|ank for 60 seconds
w||| on|y damage your |ower back and
encourage |ncorrect musc|e act|vat|on.
Be m|ndfu| of th|s when you`re cons|der|ng
add|ng g||ders to you or your c||ent`s
workout rout|ne.
O7
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MOVE OF THE C

BENEFITS
Th|s yoga move |s a dynam|c pose that
w||| stretch your quads and hamstr|ngs
and strengthen your |egs, back,
shou|ders and arms, wh||e expand|ng
your |ungs, chest and shou|ders. lt
a|so tones and |nv|gorates your who|e
body, bu||ds stab|||ty and strengthens
your pe|v|s and sp|ne.
HOW TO DO IT
Stand |n mounta|n pose, feet
together and arms by your s|des.
Step your |eft foot back, keep|ng
your we|ght on your r|ght foot.
V/RRl OR l l l
P|ace you hands on your h|ps and ||ft your
|eft foot beh|nd you as you |ean your torso
forward from your h|ps.
Focus your gaze stra|ght down |n front
of you as you f|ex forward from the h|ps,
|engthen|ng both |egs w|thout |ock|ng the
knee of your stand|ng |eg.
Ensure your h|ps are |eve|, then re|ease
your hands from your h|ps and stretch your
arms forward, |n ||ne w|th your torso.
Turn your pa|ms to face each other, so
your shou|der b|ades can draw down away
from your ears, and breathe s|ow|y as you
ba|ance for f|ve to 10 breaths.
S|ow|y ||ft your chest and p|ace your |eft
foot back on the ground as you |ower
your arms to the start pos|t|on.
Repeat on the other |eg.
MAKE IT EASIER
lf you are strugg||ng to ba|ance,
p|ace your hands on a cha|r as you
|ean forward.
Work on |ett|ng go and ho|d|ng your
ba|ance for as |ong as you can. When
you fee| conf|dent, you can push the
cha|r further back so you are just us|ng
your f|ngert|ps to ba|ance.
Dirct ycur
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M/KE lT E/SlER
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crc's hcvc nalc hc ca rcnronncr c riahcc

ave you not|ced? Someth|ng

exc|t|ng |s happen|ng |n the runn|ng
wor|d - more and more seasoned
runners are jo|n|ng the tr|ath|on ranks.
'About 55-60 per cent of tr|ath|etes
typ|ca||y come from a predom|nant|y
runn|ng background,` exp|a|ns Rob Popper,
founder of Tr|ath|on House (tr|ath|onhouse.
com}, |ondon`s f|rst tr|ath|on tra|n|ng
centre. 'So as a runner enter|ng the wor|d
of tr|ath|on, you`|| have a |ot |n common
w|th the major|ty of fe||ow ath|etes.`
Not on|y does tr|ath|on prov|de bored
runners w|th an exc|t|ng new cha||enge and
g|ve |njured runners an act|ve route to
recovery, the mu|t|-sport event a|so g|ves
str|ders an excuse to buy a ton of coo| k|t
and bu||d the k|nd of |ean, powerfu| body
many dream about. lt`s no wonder tr|ath|on
|s one of the fastest-grow|ng sports.
lt he|ps that mu|t|sport events are
popp|ng up a|| over the country. Accord|ng
to Tr|ath|on Eng|and, there were over 680
off|c|a| tr|ath|ons, duath|ons and aquath|ons
|n Eng|and |ast year, and a whopp|ng
154,000 peop|e took part. But mak|ng the
trans|t|on from runner to tr|ath|ete |sn`t
a|ways easy. Fortunate|y, runn|ng w||| have
g|ven you the aerob|c eng|ne, endurance
menta||ty and strong sense of pace a
tr|ath|ete needs. As for the other stuff?
We||, you can work on that! Here`s how to
make your f|rst tr|ath|on a success.
GET /HE/D
Good news! As a runner, you a|ready have
the d|sc|p||ne and mot|vat|on requ|red to
jugg|e three sports. 'Tr|ath|on tra|n|ng
benef|ts from a so||d adherence to tra|n|ng
rout|nes,` says Popper. 'Hav|ng deve|oped
good hab|ts as a runner, such as gett|ng up
ear|y two to three t|mes a week and do|ng
regu|ar runs, the trans|t|on to tr|ath|on
tra|n|ng w||| be a |ot eas|er than start|ng
from scratch.` By be|ng prepared to work
Lccking cr a
nwchallng?
Triathlcns ar a
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bcoy.
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hard and comm|t t|me to tra|n|ng, you`re

a|ready on the route to success.
T/KE CONTROL
Take t|me to perfect your sw|mm|ng stroke.
'A|| too often, l see peop|e from a runn|ng
background get |nto the poo| and th|nk that
sw|mm|ng hard |s a sure way to |mprove,`
says Popper. 'They`re pure|y focused on
cover|ng d|stance as fast as poss|b|e and
are a ||tt|e too obsessed w|th speed.`
lt takes many non-sw|mmer tr|ath|etes
years to rea||se they won`t get any better
at sw|mm|ng unt|| they s|ow down and
focus on front craw| techn|que - don`t be
one of them!
Work on your body pos|t|on |n the water
to ensure you`re not dropp|ng your |egs
and that you`re k|ck|ng from the h|p. 'A |ot
of runners have poor ank|e f|ex|b|||ty and
tend to k|ck from the knees too much,`
exp|a|ns Popper. '|earn the proper front
craw| k|ck|ng techn|que. S|mp|y re|y|ng
on your arm-pu|| won`t be suff|c|ent
|f you dec|de to move on to the |onger
tr|ath|on d|stances.`
S/DDLE UP!
Runners, rejo|ce! T|me spent pound|ng
pavements w||| have g|ven you a strong
aerob|c base for cyc||ng. Now, the best
th|ng you can do |s |mprove the motor sk|||s
requ|red for eff|c|ent peda|||ng. 'Spend
more t|me on the b|ke, gett|ng more
comfortab|e and conf|dent |n the sadd|e,`
says Popper. 'Oommute to work on the
b|ke. Get a turbo tra|ner and pract|se at
home. Go out at weekends and start do|ng
||tt|e r|des.` The key |s to |ncrease cyc|e
m||eage s|ow|y and gradua||y c|ock more
hours on the b|ke each week.
CYCLE H/RDER
Once you`ve made cyc||ng a regu|ar part of
your tra|n|ng rout|ne, |t`s t|me to up the
|ntens|ty of each r|de. 'Take t|me to work
on the techn|ca| aspects of the r|de, such
as turn|ng corners and descend|ng h|||s,`
adv|ses top tra|ner Jean |K, of t|med-
f|tness.com. 'Team th|s w|th h||| repet|t|ons
to bu||d strength |n your |egs, |nterva|
sess|on for speed and |ong r|des to boost
your endurance.`
RRl CK l T
Even the strongest runner |sn`t |mmune to
'je||y |egs` - the wobb|y fee||ng tr|ath|etes
get when runn|ng after cyc||ng. Th|s |s
because |t takes a wh||e for your body to
red|str|bute the b|ood from the musc|es
used for cyc||ng to those used for runn|ng.
Fortunate|y, you can boost your body`s
ab|||ty to run off the b|ke by do|ng br|ck
sess|ons - the name g|ven to do|ng two
sports back-to-back. 'lnc|ude br|ck
workouts near the end of your tra|n|ng
schedu|e,` says Jean |K. 'B|ke-run
workouts w||| |mprove your speed and
he|p you overcome the fee||ng of be|ng
heavy-|egged and unco-ord|nated.`
'lNJURY LEDME TO
TRl/THLONSUCCESS!'
GB triath|ete, Emma Pa||ant,
exp|ains how she made the move
from e|ite runner to triath|on.
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cisccVcrcc ha ronnin vas hc
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riahcn ccrain, has is
Lcncis as a ronncr raincc
vicc a ca,, as a riahcc cc
cor scssicns cr ca,. /nc vicc
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OHcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
RUNN!NG C8/

runn|ng coach Sam Murphy

answers your tra|n|ng quest|ons
Wi|| energy ge|s and
sports drinks rea||y he|p
my performance?
lt depends on the type of
runn|ng you do. lf you hop
on the treadm||| three t|mes a
week for ha|f an hour, there`s no
need to supp|ement your energy
|ntake w|th carbohydrate-r|ch ge|s
or dr|nks - your body has suff|c|ent
stored fue| |n the shape of
g|ycogen (carbohydrate stored |n
the ||ver and musc|es} and fat.
However, |f you run for 60
m|nutes or more, or regu|ar|y do
h|gh-|ntens|ty sess|ons such as
|nterva| tra|n|ng, you may we||
benef|t from tak|ng extra
carbohydrate on board. Stud|es
show th|s can extend endurance,
de|ay fat|gue and boost recovery.
Your body can ut|||se 30-60g of
carbohydrate per hour - so you
shou|d a|m to consume an amount
w|th|n th|s range from your chosen
product. Energy ge|s typ|ca||y
conta|n 20-30g of carbohydrate,
wh||e |soton|c sports dr|nks
usua||y prov|de 30-50g per 500m|.
Dr|nks work we|| for runs of 60-90
m|nutes as they a|so he|p you stay
hydrated, k||||ng two b|rds w|th one
stone (you`|| need to accompany
ge|s w|th water or other f|u|d
|ntake, accord|ng to th|rst}. But |f
you are runn|ng or rac|ng for more
than 90 m|nutes, ge|s are a better
opt|on because you wou|d need
to consume a very h|gh vo|ume
of sports dr|nks to ach|eve the
max|mum |ntake of carbohydrate,
wh|ch r|sks over-hydrat|on and
may |eave you w|th tummy troub|e.
Wh||e there`s no phys|o|og|ca|
need to consume carbohydrate for
shorter runs or races, such as 5K
or 10K events, a study from the
n|vers|ty of B|rm|ngham found
that cyc||ng performance |mproved
by two to three per cent when
ath|etes r|nsed the|r mouths w|th
a sports dr|nk per|od|ca||y dur|ng
exerc|se. The|r rate of perce|ved
exert|on was a|so |ower -
the researchers be||eve the
carbohydrate had an effect on
areas of the bra|n concerned w|th
motor contro| and perce|ved effort.
Why not exper|ment w|th ge|s
or dr|nks on your next tra|n|ng
run and see how you get on?
Start w|th the |ower end of the
carbohydrate gu|de||ne, and try
d|fferent brands and f|avours to
f|nd the one that su|ts you best.
RUNN!NG
EXPERT
RE/UTY /ND THE
RE/ST - S/TURD/Y,
SEPTEMRER 3
F|at-road marathons not enough?
S|gn up to Beauty and the Beast.
The off-road fest |n West Wycomb
Park, Buck|nghamsh|re, has h|||s,
|aps and mud! v|s|t he||yhansen
beautyandthebeast.co.uk.
THE
ONE
TO
RUN
NEV KlT
O
/
//CC/ L /L
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rc, coar ancn scricos
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no xtra
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Mary Ccm/er Ed/lcr c/ Hea/lh &I/lness, 5leten Easluccd
/rcmOMD and Ccrdu/a 5lah /rcmTa//ers 5un//les
Mar/na Lcte and Andrea 5ummer
/rcmNalura/ 8a/ane Iccds
lau/ 8cuman Ircm5auy I/sh Cc
and 5ara 5hah /rcmHea/lh &I/lness
E/a/ne Nesler and Ket/n Nesler /rcm8eycnd Dar/
and N/c/a 8ales lu///sher
C/aud/ne Lety and Ane//a Ma//n
/rcmlnncenl Dr/n/s
lau/ Tynn /rcmThe Iccd Dclcr
Hannah N/hc/scn and Amy Cham/er/a/n
/rcmlHDmed/a allended /cr lh//ade/h/a
l/ 8rcc/ and Huh Thcmas
/rcmV/la Ccc
A//scn Th/le and Emma Trates
IrcmIae lK Tcla/ (ree/ Ychurl
lau/ 8cuman /rcm5auy I/sh Cc
and A/exandra C/cuh /rcmAma.e lR
Hea/lhy Iccd
&Dr/n/
Auards ?014
2014Venue. ||ysee kestau|aot,
13|e|cy St|eet, ||tz|ov|a, |ooooo, W1T1||
www.e|ysee|estau|aot.com
Than/ ycu lc eterycne uhc allended cur tery //rsl
Hea/lhy Iccd &Dr/n/ Auards etenl lc ree/te lhe/r
(c/d Auard lrchy
Te /aunhed lhe Auards lc he/ readers //nd lhe
/esl /ue/ lc slay /n shae and /ee/ ama./n Te
uere lhr///ed u/lh lhe num/er c/ real /rands
lhal enlered lhe/r rcduls /nlc lhe Auards and
cteruhe/med /y lhe num/er c/ tcles ree/ted A
// lhan/ ycu lc a// cur readers /cr ycur sucrl
Te are /eased lc anncune lhal lhe ?01o
Hea/lhy Iccd &Dr/n/ Auards are ncucen
Tc enler /ease ema//. HI&Dauardsdenn/scu/
/cr ycur enlry a/
CIosing date. 3Ot|Vay
2Hcol/bIi/ocss /a/t/avafitvssov/iv.o.a/
The soft neoprene mater|a| of th|s
armband ensured |t was ser|ous|y
comfortab|e dur|ng a workout. lt`s
||ghtwe|ght and stayed secure on my arm
w|thout fee||ng too t|ght. Even a sweaty
run |n the Sunday sunsh|ne wasn`t a
prob|em, as the armband w|cked away
mo|sture. There`s a|so a handy ||tt|e
pocket for a key, so a|| you need |s a
decent p|ay||st and a good runn|ng route.
YURRUDS /RMR/ND
19.99, yurbuds.com
lf you |ove a|| the fun f|tness k|t |n the shops
at the moment th|s |s the armband for you.
W|th pretty pr|nts and bo|d co|ours, Oh|c
Buds are a great examp|e of f|tness meet|ng
fash|on. W|th no p|ast|c
cover|ng the screen, you
m|ght have a prob|em
when the sk|es open, but
l found |t comfy and easy
to bung |n the wash|ng
mach|ne w|th the rest of
my k|t after my workout.
Th|s u|tra-||ghtwe|ght ny|on MP3 runn|ng
armband |s ser|ous|y comfortab|e, w|ck|ng
away sweat w|th no |rr|tat|on. lt was a|so
easy to access the buttons on my phone.
lt comes w|th a handy
pouch for a key, wh|ch, |f
you`re ||ke me and usua||y
have |t ratt||ng around |n a
pocket, |s super handy.
lts no-fuss, s|mp|e des|gn
gets a b|g thumbs up.
The f|t around the arm |sn`t great, and even
on a ||ght run, |t st||| d|dn`t fee| secure - |t
was hover|ng somewhere above my e|bow
15 m|nutes |n. l had to stop to change
tracks as, a|though the
touch screen cou|d be
accessed through the
c|ear pane|, the phone
sh|fts and |t was eas|er
to do stand|ng st|||.
Def|n|te|y a more
budget-fr|end|y opt|on.
CHlC PHYSlOUE
/RMR/ND
16.99, chicbuds.com
/DlD/S MEDl/
/RM POCKET,
18, adidas.co.uk
K/RRl MOR
MULTl /RMR/ND
9.99, sportsdirect.com
COMFORT
PERFORMANCE
COMFORT
PERFORMANCE
COMFORT
PERFORMANCE
COMFORT
PERFORMANCE
COMFORT
PERFORMANCE
COMFORT
PERFORMANCE
COMFORT PERFORMANCE
Th|s s|mp|e, easy-to-use armband was a
great f|t and stayed put even dur|ng a
h|gher-|ntens|ty workout. Sweat wasn`t an
|ssue, the c|ear pane| a||owed easy access
to my touchscreen, and |t wasn`t
as restr|ct|ng as other
armbands. At one
po|nt the ve|cro was
a ||tt|e scratchy, but
w|th some adjustment
|t was f|ne. Other than
that, |t`s a very good
a||-rounder.
Made from neoprene fabr|c, l found th|s
pretty comfortab|e w|th a snug f|t. Even
w|th |ts mesh vent|ng l cou|d fee| the
sweat s||ght|y more than w|th a few of the
other armbands l
tested, but noth|ng
too uncomfortab|e or
enough to put me off
wear|ng th|s aga|n.
lt`s bas|ca||y a no-fr|||s
MP3 band that does
exact|y what |t says
on the t|n.
MEDl/ /RMR/ND
30, sweatybetty.com
GL/STONRURY PLUS
PHONE/MP3 /RMR/ND
14.99, u|timate-performance.co.uk
RONHlLL MP3 /RMR/ND
16, run4it.com
8's cc
assisan
Becky
FIetcher
css
arnLancs
K!T L
W|th a |arge pocket, th|s can ho|d s||ght|y
|arger handsets than an |Phone. The strap
|s re|at|ve|y th|n, g|ven the s|ze of the
pouch, but |t st||| fe|t secure. There`s a|so
a neat ||tt|e pouch to
put ge|s |n. The on|y
downs|des are that th|s
|sn`t su|ted for the ra|n
- the phone |sn`t ent|re|y
covered - and my arm
a|so fe|t a ||tt|e b|t
sweaty after the run.

canoy

Hcol/bIi/ocss 3
LCCL
'ln May 2006, l was to|d l was overwe|ght
and had h|gh b|ood pressure. l was
horr|f|ed. lt was t|me to make a change.
l ate better and was |os|ng 1kg a week,
but when l he|ped a fr|end move house
and l cou|d bare|y ||ft a box, l knew l had
to start exerc|s|ng, too.
'Before |ong, l was grapp||ng w|th
we|ghts as heavy as me! l was stronger
and |eaner, but not necessar||y f|tter, so
l began runn|ng home from work. One
th|ng |ed to another, and l s|gned up
to my f|rst ever Thames Turbo spr|nt
tr|ath|on |n May 2010. After th|s, every
year, l went b|gger and better, so |t wasn`t
|ong unt|| l s|gned up for an lronman.`
THE Rl G ONE
'The sett|ng for the lr|sh ha|f lronman was
stunn|ng and the crowd great. F|y|ng
through the cyc||ng, l came to a stretch of
dua| carr|ageway. As l overtook, l h|t a
cat`s eye and was thrown from my b|ke to
the other s|de of the road. Open|ng my
eyes, l sa|d, 'l can`t stop, l`ve got another
race |n two weeks` t|me." W|th adrena||ne
pump|ng, l got back on my b|ke. Twenty
m|nutes |nto the run, l was ho|d|ng my
arm, but kept th|nk|ng 'l`|| be f|ne". As l
crossed the f|n|sh, the race announcer
was stunned. Med|cs has been wa|t|ng
for me as l`d broken my co||arbone. lt
was so frustrat|ng - l`d been on course to
come th|rd |n my age group and qua||fy
for the wor|d champ|onsh|ps.`
UNDETERRED
'The break d|dn`t stop me. l got back |nto
runn|ng and l`ve a|ready comp|eted two
|tramarathons th|s year, and lronman
Wa|es |s com|ng up. From |oath|ng
exerc|se, the sat|sfact|on of be|ng f|t now
mot|vates me and my ||fe |s so d|fferent.
l probab|y wou|dn`t otherw|se be marr|ed
to my husband or fee||ng as good as l do.`
A doctor's diagnosis turned 41-year-old Kate
Driskell's lifestyle from ultra flat to ultra fit
T/p
'/ ccach hlps, ano nct
|ust cr training plans.
Having scmcn giving ycu
mcticnal ano psychclcgical
suppcrt is invaluabl.
Thy'll mak ycu l
happy ano ccniont
whn ycu can't
s it ycursl.'

'I los/ 3ulqu

//C/'
Name. Kate Driske||
Weight before. 94kg
Weight after. 64kg
Age. 41
W
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Hcol/bIi/ocss

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/oiv m o

o
r
d
s
:
B
e
c
k
y
F
l
e
I
c
h
e
r
How do you keep fit
now you've retired from
professional swimming?
'l`ve a|ways been an act|ve
person, so to keep f|t l go to
gym c|asses two or three
t|mes a week. l ||ke to vary my
f|tness reg|me so l take part
|n a range of c|asses from
Sp|nn|ng to body pump and
boxerc|se. l don`t rea||y ||ke
runn|ng! Where l ||ve |t`s rea||y
h|||y and there`s qu|te a |ot of
traff|c, so l tend to keep my
workouts to the gym and
poo|. l`|| tend to m|x th|ngs
up by us|ng the cross tra|ner,
row|ng mach|ne and b|ke.`
Have you noticed a
change in your health
or fitness since you
stopped swimming?
'Yes. A|though l keep myse|f
|n shape and exerc|se
regu|ar|y, l`m not as f|t as l
was when tra|n|ng fu||-t|me.
My body |s not as toned.`
ls swimming still the
sport you enjoy most?
'Sw|mm|ng w||| a|ways be my
pass|on and l st||| sw|m on
a regu|ar bas|s just for fun.
When the weather |s warm,
my f|ance Harry and l w|||
often go to p|ay tenn|s and
badm|nton - wh|ch |s fun.`
Tell us a little about
Becky Adlington SwimStars.
'My m|ss|on |s to get every ch||d |n the K
ab|e to sw|m 25 metres by the t|me they
|eave pr|mary schoo|. So, a|ong w|th sw|m
experts A|an Rap|ey and ||nda Freeman,
l`ve set up sw|m schoo|s across the K
and wr|tten a sw|mm|ng programme for
k|ds to fo||ow. l want to be ab|e to change
peop|e`s ||ves through sw|mm|ng. lt`s a b|t
||ke r|d|ng a b|ke - everyone shou|d know
how to do |t. The a|m |s to teach 30,000
youngsters a year how to sw|m. Th|s |s my
b|ggest cha||enge |n sw|mm|ng to date
and, for me, |t`s my greatest |egacy.`
Have you got a tip for women
wanting to get swim-fit?
'lt`s a|| about be|ng cons|stent, so make
sure you go to the poo| on a regu|ar bas|s.
lf you`re just start|ng out, l`d recommend
do|ng two or three 30-m|nute sw|ms each
week rather than on|y one hour-|ong sw|m.
Keep your tra|n|ng t|ck|ng over by go|ng
||tt|e and often.`
What do you miss least about
swimming professionally?
'The ear|y starts - gett|ng up at 5am was
a|ways a strugg|e, espec|a||y dur|ng the
w|nter months when |t was so co|d outs|de.
On the other hand, l m|ss be|ng part of the
team. The camarader|e of be|ng part of
Team GB was phenomena|.`
Do you eat a healthy diet?
'l never d|et. l a|ways just eat what l want,
but l ensure l`m gett|ng some goodness,
so p|enty of prote|n, fru|t and veg. S|nce
ret|r|ng from profess|ona| sw|mm|ng l`ve cut
down on the carbs and l st|ck to brown r|ce
and who|emea| bread. l dr|nk |ots of water
and herba| tea and tend to avo|d f|zzy
dr|nks. l`|| make a |ot of my own fru|t ju|ces
'Find a friend who is trying to achieve the same goal.
lt's so much easier to stay motivated and train with people - it also
keeps things a lot more interesting.'
VE' RE T/LKl NG TO. . .
The go|d meda|-w|nn|ng ath|ete, 25, ta|ks ||fe
after sw|mm|ng and exc|t|ng new ventures
as we|| and have them w|th a
soup or sa|ad. After a workout, l`||
eat someth|ng ||ght ||ke a banana
or Greek yoghurt w|th b|ueberr|es,
strawberr|es and seeds.`
Who inspires you?
'l`ve a|ways |ooked up to my
o|der s|sters, who are both keen
sw|mmers. They he|ped me to
get |n to sport and |earn to |ove
sw|mm|ng. Profess|ona||y, l take
|nsp|rat|on from S|r Ohr|s Hoy.
He`s the u|t|mate profess|ona|
and has a great att|tude to ||fe.`
You've taken part in /'m a
Ce|eo||ty - is there another
reality show or challenge
you'd like to do?
' was such a un|que
exper|ence and once |n a ||fet|me
opportun|ty - l |oved |t, but
there`s no other show l`d rea||y
||ke to go on. For 2014, my focus
|s on Sw|mStars and the
Oommonwea|th Games. l`m
an ambassador and am rea||y
|ook|ng forward to support|ng our
ath|etes |n G|asgow.`
Becky stiII exercises
reQuIarIy, despite
retirinQ from
professionaI
swimminQ
Becky
aims to Qet
every chiId
swimminQ
22co/bIi/ncss //t/vfitvssov/iv.o./
Fcr mcr
incrmaticn abcut
Rcky /olingtcn
SwimStars
plas visit:
bckyaolingtcnsswimstars.ccm
!cbccco Jinq/on
Becky won
two bronze
medaIs at
London
2D12
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Hea|th&F|tness
W
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Page 4: lntrcoucticn Page 6: Th 5:2 oit Page 12: 28-oay oit plan
Page 14: Th rcips Page 24: Fitnss plan Page 26: 5:2 wcrkcuts
/
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cr sonncr? Cor o.2 Lilini Lcc, an vi
c ,co i anc sin in os cor vccls
cscarch shcvs hc o.2 cic is a as, hcah, va, c csc
vcih. cv, incss cxcrs haVc cisccVcrcc ha canin
hc o.2 cic vih a aicrcc cxcrcisc an can iVc ,co cVcn
Lccr vcihcss anc incss Lcncis.
Vc'Vc crcacc an cxcosiVc 28ca, an ha ccnLincs
hc o.2 cic vih cacricLornin vcrlcos c hc
,co nc a anc csc inchcs. Cor ccicicos o.2 rccics
vi lcc ,co o anc ncorishcc, anc hcrc arc cncr
vcrlco cicns i ,co van c alc i casicr cn ,cor as
ca,s. 's cas, c ccv anc oaranccc c c rcsos

/NGEL/ DOVDEN
/ngla is a rgistro
nutriticnist, |curnalist
ano authcr c Th 5:2
Ccckbcck:
OO Rcips
cr Fasting
(Hamlyn,
7.99).
S/R/H lVORY
's itnss oitcr is
a REPs-crtiio PT.
Vhn sh's nct hlping
raors ano clints
stay it, ycu'll ino
hr running, cycling,
swimming cr blcgging
at ittrsphr.ccm.
Ccntributcrs
' '
2 /s /b prj/
u/bo /o q/ you
ob roy ous
//s s/upl uujoy
ou // vorls.

|
W|th on|y a few weeks to go
to get |nto b|k|n| shape, you're
probab|y fee||ng worr|ed you
m|ght have |eft |t too |ate.
We||, fear not! Our easy-to-fo||ow
SOS body p|an |s based on the
pr|nc|p|es of the system that has
became the we|ght-|oss sensat|on
of the decade - the fast or 5:2 d|et.

|' , . ,
', ' ''
''

The favoured we|ght-|oss method for
Jenn|fer An|ston, M|randa Kerr and
Ph|||p Schof|e|d, 5:2 |s the perfect
method to get you beach ready,
because |t`s s|mp|e, unfaddy and
|t works.
|t|mate|y, you`|| be |os|ng we|ght by
eat|ng fewer ca|or|es overa|| than your
body uses up. But 5:2 he|ps make
the task eas|er by a||ow|ng you f|ve
unrestr|cted days of eat|ng every week,
mak|ng |t perfect for food |overs and
busy women who want the m|n|mum
amount of d|srupt|on to the|r ||ves.
Of course, you`|| need to knuck|e
down and get by on just 500 ca|or|es
for two days a week, but you`|| be
p|easant|y surpr|sed how doab|e th|s
can be, and how |t he|ps to re-educate
your appet|te and eat|ng hab|ts for
the better. ln short, un||ke d|ets that
requ|re you to cut down on your food
|ntake every day, you`|| be ab|e to f|t 5:2
around your soc|a| ||fe, fam||y and work
comm|tments, wh||e |os|ng we|ght
stead||y and hea|th||y |n t|me for
summer. lf you choose to cont|nue after
your ho||days, |t`s a d|et that can safe|y
and hea|th||y f|t |nto your ||festy|e |onger
term, too.
Scu|pt|ng a sw|msu|t-ready phys|que |s
a two-part process. The 5:2 d|et w|||
he|p you shed fat but, |f you don`t a|so
fo||ow an exerc|se reg|me, your new|y
s||m f|gure w||| seem a ||tt|e soft around
the edges.
The secret? Team smart eat|ng
w|th a metabo||sm-boost|ng
workout p|an. Bu||d|ng |ean musc|e
|s key to |ook|ng great |n a b|k|n|,
and our Fast F|tness P|an (page 24}
w||| he|p you ach|eve that before
summer arr|ves. The four-week
workout p|an |s based on sc|ent|f|ca||y
proven ways to b|ast pounds and boost
|ean musc|e mass.
You`|| team 10-m|nute, fat-b|ast|ng
c|rcu|ts based on h|gh-|ntens|ty |nterva|
tra|n|ng (HllT}, w|th more gent|e
workouts spec|a||y des|gned for your
fast days. Based on yoga and P||ates
moves, these workouts are |dea| for
perform|ng f|rst th|ng |n the morn|ng
and w||| |eave you re|axed and
energ|sed for your day. Worr|ed you`||
be too hungry to exerc|se? Research
shows |t`s safe - and even benef|c|a|
- to exerc|se on the 5:2 d|et, and our
spec|a||y dev|sed fast-day rec|pes (page
14} w||| keep you fee||ng fu|| and
nour|shed throughout the p|an.
Ready to say he||o to the new s||mmer
you? Turn the page to get started.
YOUR 5:2
VORKOUTS
!
N
T
R
O

|e:ea|:| :|w: ||': :a|e - a1
e:e |ee||:|a| - | e\e|:|:e
||e '.I 1|e|
Hea|th&F|tness
Jennifer Aniston
and Miranda
Kerr are fans
of the 5:2
|
.
= '
=
= .

6 Hea|th&F|tness // bcl/buJf/ucssoul/uc.co.ul
RETTER HE/LTH

/: ;a |:e |1; |a| a1 |e|
|||mme|, ;a'|| |e1a:e ;a|
||:| | |a|a|e |||e::
'Vcn't my bcoy gc intc
starvaticn mco'?'
Ycur mtabclism
ocrass whn ycu at
wr calcris cvr a prico c
tim. Rut this isn't prmannt
ano ycur mtabclic rat gcs
back up again whn ycu
incras ycur calcri intak.
On th 5:2 oit, th ccnstant
shak-up c lcw- ano highr-
calcri oays maks any
prclcngo all in mtabclic
rat highly unlikly.
'Vill l want tc bing cn
my ncn-ast oays?'
This is nct what th
vionc shcws.
Univrsity c lllincis asting
xprt Dr Krista Varaoy
xpcto hr stuoy sub|cts
wculo at arcuno 75 pr cnt
c thir ncrmal calcris th
oay cllcwing a ast, but sh
cuno this nct tc b th cas.
'Can asting act
my rtility?'
/s lcng as ycu at ycur
5OO calcris cn ast oays
ano ycu'r nct bing tcc
xtrm thr's nc vionc
that mal rtility will b
acto. Hcwvr, tc b cn
th sa sio, ocn't cllcw a
5:2 oit i ycu ar activly
trying tc gt prgnant.
'Can anycn cllcw this
twc-oay asting plan?'
Th 5:2 oit is a sa
ano sustainabl way c
lcsing wight, but ocn't oc it
i ycu'r oiabtic cr hav bn
oiagncso with an ating
oiscror. l ycu ar training
cr a marathcn cr cthr
big stamina vnt, it's nct
aovisabl ithr. Ycu'r in
tc oc ncrmal itnss activitis
cn th 5:2, hcwvr. ln act, it's
rccmmnoo (s pag 8).

5:2: VHERE lT /LL REG/N

Th 5:2 oit may b rlativly nw, but asting is as clo as
th hills. ln th 93Os, a scintiic intrst in th ccncpt was
triggro by th oisccvry that calcri rstricticn incraso
th lispan c varicus animals ano inscts. Sinc 2OOO,
/mrica's Naticnal lnstitut cn /ging, th Univrsity c
lllincis ano Manchstr's Vythnshaw Hcspital hav bn
rsarching ano rpcrting cn th pctntial halth bnits c
varicus asting rgimns. Th 5:2 racho a mass auoinc
whn Dr Michal Mcsly prsnto ano xtnoo th
ccncpt c twic-wkly asting in a RRC
prcgramm airo in /ugust 2O2.
The 5:2 d|et a||ows you to eat norma||y
f|ve days a week. For the other two
days, |t restr|cts ca|or|e |ntake to 500
ca|or|es a day for women (600 ca|or|es
for men}; that`s a quarter of the norma|
recommended da||y |ntake.
Far from be|ng a short-term fad,
5:2 |s a ||festy|e cho|ce you can st|ck to
because |t doesn`t take over your who|e
||fe. You can st||| factor |n soc|a||s|ng; |t
doesn`t demon|se spec|f|c foods - you
can enjoy treats on non-fast days,
mean|ng you won`t end up crav|ng
them; and |t can run a|ongs|de other
we|ght-|oss reg|mens, such as on||ne
d|ary methods.
Research suggests that fast|ng
reg|mes may he|p you remove excess
we|ght |n a more eff|c|ent and effect|ve
way than norma| ca|or|e restr|ct|on. ln
part|cu|ar, a 2011 rev|ew by researchers
at the n|vers|ty of l|||no|s at Oh|cago
found that peop|e who d|d a|ternate-
day fast|ng were more ||ke|y to reta|n
h|gher amounts of musc|e t|ssue wh||e
st||| |os|ng fat. Th|s |s |mportant because
musc|e he|ps to keep your metabo||c
rate h|gher, |n essence because |t`s
much more metabo||ca||y act|ve than
other t|ssues.
But that`s not a||; as you |ose body
fat and get tr|mmer, you`|| automat|ca||y
reduce your r|sk of |||ness such as heart
d|sease and d|abetes. And, there`s a
grow|ng groundswe|| of sc|ence that
|nd|cates that per|od|ca||y putt|ng your
body |nto a fasted state may cause
var|ous chem|ca| changes ||nked w|th
a |ower r|sk of age-re|ated d|seases
and a h|gher chance of rema|n|ng
hea|th|er for |onger.
We know 500 ca|or|es may not seem
much, but we`|| show you |nnovat|ve
and de||c|ous ways to st|ck to your da||y
ca|or|e count, wh||e st||| enjoy|ng every
mouthfu| and keep|ng the hunger wo|f
from the door.

Hea|th&F|tness

n exerc|se programme w|||

comp|ement your 5:2 b|k|n|
p|an and prov|de many hea|th
benef|ts, such as stronger bones
and a hea|th|er heart.
But how shou|d you negot|ate
exerc|se when |t`s your fast day? The
o|d w|sdom was a|ways to be we||
fue||ed pr|or to a gym sess|on or
workout, but the |atest ev|dence
suggests that modest phys|ca| act|v|ty,
and even endurance-type act|v|t|es,
|n the fasted state, can actua||y be
benef|c|a|. ln part|cu|ar, exerc|s|ng |n
the fasted state means your body has
to use fat as |ts pr|mary fue|, wh|ch |s
good news for the d|sappearance of
those |ove hand|es! Another benef|t
of exerc|s|ng on an empty stomach
appears to be that you`|| bu||d musc|e
better when you do get round to eat|ng
|n the post-exerc|se per|od.
Sc|ent|sts are so conf|dent that tra|n|ng
w|th |ow carbohydrate (g|ycogen} stores
cou|d boost |ong-d|stance performance,
that they`ve g|ven |t a name - the 'tra|n
|ow, race h|gh` approach. The |dea |s
that tra|n|ng sess|ons can be done
on |ow carbohydrate stores, but
compet|t|on must a|ways be performed
w|th h|gh carbohydrate stores. By
tra|n|ng |ow on g|ycogen, your body
|earns to exerc|se on fat and saves
g|ycogen stores for when needed |n
the hard parts of a race.
There`s some ev|dence you`|| respond
better to we|ght tra|n|ng on fast day.
Research |n the E0|ooea| !o0||a| o/
/oo||ed ||,s|o|o, showed that peop|e

|\e|:|:|| | a |a:|e1 :|a|e
mea: ;a| |1; |a: | a:e
|a| a: ||: (||ma|; |ae|
PREP/RE THE NlGHT
REFORE by ating a
carbchyorat-rich mal
(such as pasta cr riscttc) tc
tcp up ycur glyccgn stcrs.
lF YOU'RE DOlNG
C/RDlO, try tc stay in th
zcn - in cthr wcros, wcrk
at a slcw ano staoy pac.
TRY VElGHTS ON F/ST
D/YS - this may b a gcco
tim tc slct thm in cr
maximum muscl bnits
acccroing tc rsarch.
TRY TO REFUEL atr ycur
ast-oay xrcis sssicn.
This mans xrcising
'mpty' ano having ncugh
calcris tc spar cr a small
mal atr ycu'r ocn.
HYDR/TE! Ring lcw cn
ul is cn thing, but nct
taking cn bcaro ncugh
watr will put an xtra strain
cn ycur prcrmanc.

HOV TO EXERClSE
ON F/ST D/YS
who ||fted we|ghts |n a fasted state
enjoyed a greater musc|e growth
response to the post-workout mea|. ln
fact, |eve|s of p70 56 k|nase - a musc|e
growth response prote|n that |nd|cates
t|ssue growth - doub|ed one hour after
a fasted workout compared to after a
we||-fed sess|on. Sc|ent|sts conc|ude
that fasted tra|n|ng st|mu|ates the
|ntramyoce||u|ar anabo||c response
- the musc|e-bu||d|ng effect of the
post-workout mea|. ln a nutshe||, there`s
no reason you shou|dn`t work out on
your fast day, w|th the |dea| be|ng to
exerc|se when you`re fee||ng hungry,
then have a fast-day mea| to refue|.
lf you`re new to exerc|se |t`s probab|y
best to ease yourse|f |nto phys|ca|
act|v|ty on non-fast days on|y. ||sten|ng
to your body |s essent|a|, and stop
exerc|s|ng |mmed|ate|y |f you fee| fa|nt,
d|zzy or ||ght-headed. lt`s best to st|ck
to steady, moderate-|ntens|ty and
moderate-durat|on sess|ons on fast
days, and don`t expect to break PBs or
be ab|e to perform hard sess|ons we||.
lt`s un||ke|y anyth|ng bad w||| happen
but you m|ght be unhappy when you`re
on|y ab|e to run a n|ne-m|nute m||e
when your best |s a seven-m|nute one.
Be|ng |n the r|ght frame of m|nd
can go a |ong way to overr|de the
phys|o|ogy of fast|ng. A|so, do|ng what
|ntu|t|ve|y fee|s r|ght for you and your
body |s essent|a|.
TR/lNlNG T/CTlCS

'' '
' . = ' ' '
'' '
8 Hea|th&F|tness // bcl/buJf/ucssoul/uc.co.ul
Hea|th&F|tness

' ' . ' ,
'
''
VH/T TO E/T ON
/ 'NORM/L' D/Y
To get you off to a f|y|ng start, our 5:2
b|k|n| d|et has done the hard work of
s|euth|ng down ca|or|e counts and
com|ng up w|th sat|sfy|ng mea|s to
he|p make fast|ng days pa|n free.
Here`s how to make 5:2 work for you:
1
DECIDE WHICH WILL BE YOUR
FASTING DAYS. Grab your d|ary
and work out wh|ch two days each
week you`|| be |east beset by food
temptat|on and soc|a| comm|tment.
Whether you run the two fast days
|nd|v|dua||y or consecut|ve|y |s up to
you, as there |sn`t enough research
to say wh|ch |s best. The ma|n po|nt
|s to choose days when you`|| be |east
||ke|y to go off track. Ohoos|ng days
when you have p|enty to occupy
yourse|f may be an advantage.
2
GET STARTED! As we`ve created
a four-week fast|ng d|et p|an for
you, there`s noth|ng stopp|ng you
gett|ng stuck r|ght |n. The day before
your f|rst fast, eat we|| and a|m to go
to bed fee||ng ne|ther hungry nor over
fu||. Gett|ng an ear|y n|ght |s good
preparat|on. Try|ng to stuff |n as much
food as |ate as poss|b|e - so you don`t
fee| hungry tomorrow - |s not!
3
IMPROVE AS YOU GO. |earn|ng
what works best for you |s part
of mak|ng the 5:2 b|k|n| d|et work for
you. Remember, there`s f|ex|b|||ty
w|th your 500 ca|or|es and how you
consume them - our p|an |sn`t set |n
stone, so fee| free to exper|ment.
|et`s not forget that the beauty of the
5:2 d|et |s that you can have f|ve days
each week w|thout worry|ng about
cutt|ng a s|ng|e ca|or|e!
Does that mean you can tru|y eat
anyth|ng you want to? We||, yes, but
natura||y there are ||m|ts. The good
news? Stud|es cons|stent|y show that,
contrary to what you m|ght expect,
|nterm|ttent fasters are actua||y very
un||ke|y to go on a b|g b|nge on the|r
'off` days. Rather than make your
appet|te more extreme, regu|ar fast|ng
seems to he|p to natura||y regu|ate
|t so you enjoy on|y as much food
as you need.
lf you do fee| ||ke you need the
secur|ty of ca|or|e count|ng on your
non-fast|ng days, the best adv|ce |s to
st|ck to around 1,900-2,000 ca|or|es,
so |t won`t fee| too much ||ke a
hardsh|p. On your non-fast days, you
st||| have p|enty of scope to |nc|ude
treats, but remember to |nc|ude a good
ba|ance of who|esome foods, too.
As a gu|de, 2,000 ca|or|es m|ght
|ook someth|ng ||ke th|s:
BREAKFAST: Poached egg, two gr|||ed
bacon rashers, gr|||ed tomato and
mushrooms, sma|| g|ass of orange ju|ce.
LUNCH: Oh|cken sa|ad sandw|ch, fru|t
yoghurt, grapes and me|on s||ces.
DINNER: Oh|||| con carne, brocco|| and
carrots, sma|| serv|ng of app|e crumb|e.
TREATS: A g|ass of w|ne and a sma||
bar of choco|ate, such as a K|tKat.
Iu Hea|th&F|tness // bcl/buJf/ucssoul/uc.co.ul

TOP TlPS
FOR
SUCCESS
Try tc mak ycur
nvircnmnt ovcio c
cco tmptaticns - th
last thing ycu want tc s
is a slic c chscak
whn ycu cpn th riog!
Drink plnty c watr
- it's th prct illr tc
tak th og c hungr.
Dcn't stimat ycur ast-
oay calcri intak. Vigh
ano masur vrything -
ycu may larn a lct abcut
pcrticn ccntrcl!
R awar that hungr
pangs ctn ccm in
wavs - althcugh ycu
may b hungry ncw, ycu
prcbably wcn't b in 2O
minuts i ycu ccus cn
scmthing ls.
Vrit a list c simpl
activitis that will oistract
ycu rcm cvrating,
rcm phcning a rino tc
claning ycur shcs. Pin
it tc th riog cr tims
whn ycu start tc wakn.
Rrush ycur tth atr
ycur vning mal - it
will mak it lss likly
ycu'll succumb tc th
vning munchis.
Rst c all, gt an arly
night, as ycu can't at
whn ycu'r aslp!
Hea|th&F|tness
' ' , ' ' , '
. '
'' '
D/Y F/ST
RRE/KF/ST
RRUNCH/LUNCH
DlNNER
D/Y 4 F/ST
RRE/KF/ST
LUNCH/SN/CK
DlNNER
D/Y F/ST
RRE/KF/ST
RRUNCH/LUNCH
DlNNER
D/Y 4 F/ST
RRE/KF/ST
LUNCH/SN/CK
DlNNER
25g ro solss graps
Chickn, avccaoc & salsa crispbraos, p6
Smcko haoocck ano minto pa sauc, p6
Spico appl pcrriog, p8
banana (95g withcut skin)
ltalian brccccli ano gg salao, p6
moium slic c whclmal tcast sprao with
a tsp c rouco-at light cliv sprao ano
Marmit, plus a 9Og bcwl c rsh raspbrris
x 95g can skinlss, bcnlss saroins in tcmatc
sauc, cn a bo c baggo grn lavs with
OOg swt chrry tcmatcs
Ruttrnut ano cabbag scup, p2
Pach ano brry smccthi, p7
Rcckt, carrct ano Parma ham salao, p8
Ca|un chickn skwrs, p22, with 8Og cucumbr
ano 5Og crunchy ro pppr, bcth chcppo

On oays twc, thr, iv ano six ycu can at 'ncrmally'.

/im tc ccnsum nc mcr than 2,OOO calcris a oay
On oays twc, thr, iv ano six ycu can at 'ncrmally'.
/im tc ccnsum nc mcr than 2,OOO calcris a oay
88 calcris
2O calcris
2O calcris
TOTAL 499 caIories
93 calcris
OO calcris
2O3 calcris
TOTAL 496 caIories
47 calcris
83 calcris
72 calcris
TOTAL 5D2 caIories
93 calcris
OO calcris
2O3 calcris
TOTAL 496 caIories
I2 Hea|th&F|tness // bcl/buJf/ucssoul/uc.co.ul

D/Y F/ST
RRE/KF/ST
RRUNCH/LUNCH
DlNNER
D/Y 4 F/ST
RRE/KF/ST
LUNCH/SN/CK
DlNNER
Pcrriog mao with 5Og cats ano 2OOml
skimmo milk, plus 8Og raspbrris
larg plum, abcut 9Og
Lmcngrass ish skwrs, p22, srvo with a
vgtabl stam-ry (2OOg mixo pppr,
cabbag, cnicns ano ccurgtts, stir-rio in
taspccn rapsso cil ano a w orcps c watr.
/oo scy sauc tc tast)
3Og bran laks with 25ml skimmo milk ano
8Og blubrris
Easy misc scup, p2
x 4Og skinlss /laskan wilo salmcn illt,
stamo, plus bako mushrccm, p9
D
!
E
T
P
L
A
N
269 calcris
3O calcris
2O calcris
TOTAL 5DD caIories
8O calcris
76 calcris
244 calcris
TOTAL 5DD caIories
D/Y F/ST
RRE/KF/ST
RRUNCH/LUNCH
DlNNER
D/Y 4 F/ST
RRE/KF/ST
LUNCH/SN/CK
DlNNER
Tcmatc ano basil cmltt, p22
8Og hcnyow mlcn chunks
Ratatcuill, p2O, tcppo with 5Og prawns
Plain bagl, tcppo with 3Og light sct chs
ano 6 chrry tcmatcs
Kiwiruit
Thai ccccnut vgtabl brcth, p2

On oays twc, thr, iv ano six ycu can at 'ncrmally'.

/im tc ccnsum nc mcr than 2,OOO calcris a oay
36O calcris
6 calcris
24 calcris
TOTAL 5DD caIories
75 calcris
69 calcris
257 calcris
TOTAL 5D1 caIories

On oays twc, thr, iv ano six ycu can at 'ncrmally'.

/im tc ccnsum nc mcr than 2,OOO calcris a oay
Hea|th&F|tness

' ' , ' ,

',
= .
ST/Y FULLER
FOR LONGER
E/T SM/RT

aturally, asting oays wcn't always

b asy, but ycu'll b surpriso hcw
satisio ycu'll l with th mals
w'v slcto cr ycu tc at cvr
th nxt cur wks. Vhil sticking tc th
ccrrct uantity c calcris is ycur cvrrioing
pricrity, th uality c thcs calcris ccunts,
tcc. Vith all th rcips that cllcw, w'v
aimo tc mak ach ano vry mcrsl as
nutriticus, illing ano n|cyabl as pcssibl.
During ycur ast oays, ycu'll b ating plnty
c halthy ruits ano vgtabls, plus luio ano
ibr, as ths ar ky playrs in incrasing
th bulk c ycur oit withcut aooing tcc many
calcris. Ths lcw-nrgy-onsity ccos,
as thy ar kncwn, can alsc hlp ycu tc
l ullr cr lcngr ano will nsur ycur
oigstiv systm ocsn't gt sluggish.

Our fast-day rec|pes focus on |nc|ud|ng

modest amounts of |ean prote|n - such
as ch|cken and f|sh - as these have
been shown to curb your appet|te
more effect|ve|y than carbohydrate or
fat. We`ve a|so steered c|ear of too
much sugar and fast-re|eas|ng ref|ned
(h|gh-Gl} carbohydrates that don`t
sat|sfy your appet|te we|| at a||. We`ve
a|med to make every mouthfu| count
|n terms of |ts nutr|t|ona| va|ue - when
you`re on|y eat|ng a fract|on of your
norma| ca|or|es, |t`s |mportant to make
sure the foods you do eat are as h|gh
|n v|tam|ns and m|nera|s as poss|b|e.
A|| the mea|s, rec|pes and snacks have
been carefu||y se|ected to prov|de your
requ|s|te 500-ca|or|es-a-day a||owance.
We`ve suggested two sma|| mea|s and
one snack, so you don`t fee| daunted
by the prospect of a who|e day pass|ng
before you get to eat. However, the
tr|ck |s to make the techn|que of fast|ng
work for you. Some peop|e just know |f
they eat noth|ng for breakfast, they`|| be
reach|ng for the b|scu|t t|n m|d-morn|ng.
Others f|nd a sma|| snack f|rst th|ng and
then an app|e at |uncht|me keeps them
go|ng unt|| the even|ng. But remember,
your even|ng mea| w||| need to conta|n
|ess ca|or|es.
lf you prefer to eat one |arger mea| a
day, many of the rec|pes here work we||
comb|ned as two sma|| courses at one
s|tt|ng. Where two mea|s have s|m||ar
ca|or|e counts, fee| free to m|x and
match. A|ternat|ve|y, you can subst|tute
your own food cho|ces - as |ong
as they are carefu||y we|ghed and
measured to ensure they don`t exceed
your 500-ca|or|es-a-day a||owance.
The best approach |s to be f|ex|b|e and
exper|ment unt|| you f|nd a techn|que
that works for you.
Hea|th&F|tness
>
CHlCKEN,
/VOC/DO /ND
S/LS/ TOPPED
CRlSPRRE/DS
2O C/LS
crvcs ouc
2Iuclor/cs, I.6q pro/c/u, I.6q
crbobyJr/c, Iuq j/, 2.8q j/brc
lNGREDlENTS
2 x Jacobs m|xed-seed cr|spbreads
avocado
|emon and b|ack pepper
Ohargr|||ed chunky ch|cken s||ces
Ready-made sa|sa

Mash the avocado w|th a squeeze of

|emon ju|ce and a gr|nd of b|ack pepper.
Spread over the two cr|spbreads.
Top both w|th two to three s||ces of
the ch|cken and a tab|espoon of sa|sa.
crvcs I
2u clor/cs, II.9q pro/c/u, .9q
crbobyJr/c, I.6q j/, +q j/brc
lNGREDlENTS
75g brocco||
75g chopped |eek
1 |arge hard-bo||ed egg
1 tbsp |emon ju|ce
tbsp o||ve o||
tsp c|ear honey
Scant tsp capers
2 tsp chopped fresh tarragon

Out the brocco|| |nto f|orets and

th|ck|y s||ce the stems. Steam for three
m|nutes and then add the |eeks and
steam for a further two m|nutes.
Meanwh||e, comb|ne the |emon ju|ce,
o||ve o||, honey, capers and herbs for
the dress|ng; season |f requ|red.
She|| and rough|y chop the egg.
Add the brocco|| and |eeks to the
dress|ng, toss together and spr|nk|e
w|th the chopped egg.
Serve |mmed|ate|y, wh||e warm.
lT/Ll/N RROCCOLl /ND
EGG S/L/D 2O3 C/LS
crvcs ouc
2uI clor/cs, .9q pro/c/u, .9q
crbobyJr/c, +.6q j/, 2.7q j/brc
lNGREDlENTS
1 x 150g f|||et undyed smoked haddock
50g frozen peas
1 tsp fresh m|nt, chopped
30g Ph||ade|ph|a ||ght
B|ack pepper to gr|nd

Steam or poach the haddock for f|ve

to seven m|nutes or unt|| the f|sh f|akes
when tested w|th a kn|fe.
Oook the peas for two m|nutes, dra|n
and b|end w|th the m|nt and soft
cheese. Season w|th b|ack pepper.
Spoon the sauce onto the p|ates,
spread|ng out s||ght|y |n a c|rc|e and
p|ace the f|sh on top.
SMOKED
H/DDOCK VlTH
MlNT PE/ S/UCE
2O C/LS
I6 Hea|th&F|tness // bcl/buJf/ucssoul/uc.co.ul
Scrvcs ouc
Iu color/cs, q pro/c/u, I.6q
corbobyJro/c, u.q jo/, 7.8q j/brc
lNGREDlENTS
a r|pe peach, chopped
75g hu||ed strawberr|es
75g raspberr|es
100m| sk|mmed m||k
lce cubes, to serve

P|ace the peach, strawberr|es and

raspberr|es |n a b|ender or food
processor, and b|end to a smooth
puree, scrap|ng down the m|xture
from the s|de of the bow| |f necessary.
Add the m||k and b|end aga|n unt||
smooth and frothy.
Serve over the |ce cubes.

PE/CH /ND RERRY MlLKSH/KE O5 C/LS

Fospbcrr/cs
orc r/cb /u v//ou/u
C, v//b Iuuq
prov/J/uq + pcr
ccu/ oj your Jo/ly
rcqu/rcucu/.
Hea|th&F|tness I7
SPlCED /PPLE
PORRlDGE
93 C/LS
Scrvcs ouc
I9 color/cs, 6q pro/c/u, 9q
corbobyJro/c, I.2q jo/, u.8q j/brc
lNGREDlENTS
225m| app|e ju|ce
tsp ground c|nnamon
25g m|||et f|akes
30g 0% Greek Yoghurt

Put the app|e ju|ce and c|nnamon |n

a m|crowaveab|e serv|ng bow|. Spr|nk|e
|n the m|||et f|akes and st|r gent|y.
M|crowave on fu|| power for three to
four m|nutes, st|rr|ng frequent|y, unt||
th|ck and creamy.
A|ternat|ve|y, put the |ngred|ents |n a
sma|| saucepan and heat gent|y for s|x
to e|ght m|nutes, st|rr|ng frequent|y, unt||
th|ck and creamy.
Serve hot w|th the yoghurt spooned
on top.
Scrvcs ouc
2I color/cs, I.q pro/c/u,
I+.+q corbobyJro/c, Iuq jo/,
+.9q j/brc
lNGREDlENTS
120g raw pee|ed carrot, coarse|y
grated (about one |arge carrot}
2 tbsp orange ju|ce
50g rocket
1 tbsp toasted pumpk|n seeds
2 s||ces Pa|ma ham
B|ack pepper to gr|nd

M|x the carrot w|th the orange ju|ce.

M|x the rocket w|th the toasted
pumpk|n seeds.
Top w|th the Parma ham and gr|nd
over some fresh b|ack pepper.
ROCKET, C/RROT /ND
P/RM/ H/M S/L/D 23 C/LS
Foluo bou
bos o b/qb sol/
cou/cu/, so uolc surc
you boloucc ou/ /bc
rcs/ oj /bc Joys
ucols by qo/uq
sol/jrcc.
I8 Hea|th&F|tness // bcol/bouJf/ucssoul/uc.co.ul

R/KED
PORT/RELLO
MUSHROOMS
49 C/LS
rs / ly /
l pr/
lrs . pr/ .7
ryr/ I. / r
lNGREDlENTS
85g Portabe||o mushrooms,
(approx|mate|y 2}
2 tbsp ba|sam|c v|negar
tbsp who|egra|n mustard
40g watercress

Pre-heat the oven to

200
o
O/gas mark 6.
Remove and reserve
the sta|ks from the two
who|e mushrooms.
P|ace sk|n s|de down |n
a non-st|ck roast|ng t|n and
bake for 15 m|nutes.
Make a dress|ng by f|ne|y
chopp|ng the reserved sta|ks
and the rema|n|ng ha|f
mushroom and m|x|ng w|th
the v|negar and mustard.
Season |f requ|red.
Remove the mushrooms
from the oven and spoon
over the dress|ng. Return
to the oven, cover w|th
fo|| for a further 20 m|nutes.
When cooked, transfer the
mushrooms to a p|ate and
keep warm wh||e you toss
the watercress |n the warm
ju|ce |eft |n the pan.
Serve the watercress
topped w|th the mushrooms.
Hea|th&F|tness I
R/T/TOUlLLE
82 C/LS
Scc y co o
o
8 coc, c,
8 cobyJoc, o,
bc
lNGREDlENTS
150g tomatoes
1 tsp o||ve o||
200g auberg|ne, cut
|nto chunks
120g red on|on, chopped
2 ce|ery st|cks, chopped
tsp f|ne|y chopped fresh
bas|| |eaves

Put the tomatoes |n a

|arge saucepan or heat-proof
bow| and pour over enough
bo|||ng water to cover.
|eave for a m|nute, then
dra|n and sk|n the tomatoes
and rough|y chop the f|esh.
Heat the o|| |n a very hot
non-st|ck fry|ng pan, add the
auberg|nes and fry for about
10 m|nutes unt|| soft.
Meanwh||e, put the on|on
and ce|ery |n a saucepan
w|th a ||tt|e water and s|mmer
for four to f|ve m|nutes unt||
tender but st||| f|rm.
Add the tomatoes and
bas||, then the auberg|nes.
Oook gent|y for 15
m|nutes, st|rr|ng often. Add a
||tt|e more water |f necessary.
bcc oc
Jcoy bc
oJ oc,
oJ oc o o J
cc o
EI ouJ E6.
2u Hea|th&F|tness // bcol/bouJf/ucssoul/uc.co.ul
Scvc uc
l/c, .q /c/u, .q
by/c, q j/, q j/bc
lNGREDlENTS
40g brocco|| f|orets
40g green beans, chopped
red pepper, s||ced
40g courgettes, chopped
tsp tamar|nd paste
100m| coconut m||k
tsp red Tha| curry paste
tsp grated root g|nger
40g chopped on|on
Spr|nk|e of turmer|c

Add one tbsp coconut m||k, Tha|

curry paste, g|nger, on|on and turmer|c
to a fry|ng pan. Oook over a gent|e
heat, st|rr|ng for two to three m|nutes.
St|r |n the rema|n|ng coconut m||k,
tamar|nd paste and three tbsp water.
Br|ng to the bo|| and then reduce the
heat to a s|mmer.
Add the brocco||, cook for f|ve
m|nutes, then add the green beans and
red pepper, and cook for f|ve m|nutes.
St|r |n the courgettes and cook for
two m|nutes unt|| just tender.
TH/l COCONUT VEGET/RLE RROTH
257 C/LS

E/SY MlSO SOUP

76 C/LS
Scvc uc
6l/c, 6q /c/u, q by/c,
q j/, .q f|bre
lNGREDlENTS
Sachet of Japanese m|so soup
Soy sauce
1 tbsp d|ced s||ken tofu
20g watercress

Prepare the soup m|x as d|rected on

the packet. Add a dash of soy sauce,
the s||ken tofu and watercress.
RUTTERNUT /ND
C/RR/GE SOUP
72 C/LS
Scvc / uly c/ lj //u
l/c, .q /c/u, q
by/c, .q j/, .q j/bc
lNGREDlENTS
150g on|on, chopped
1 |ean back bacon rasher
1 gar||c c|ove, m|nced
250g butternut squash, chopped
130g parsn|ps, chopped
1 tsp chopped fresh thyme
450m| vegetab|e stock
75g savoy cabbage, shredded

F|ne|y chop the bacon, then sautee

w|th the gar||c and on|on |n a ||tt|e
spray of o|| unt|| the on|on |s softened
and go|den.
Add the chopped parsn|p, butternut
squash and stock, and s|mmer for
about 20 m|nutes unt|| the vegetab|es
are very soft.
B||tz to a puree w|th a hand b|ender,
return to the saucepan, add|ng the
shredded cabbage and thyme.
S|mmer for three or four m|nutes,
ensur|ng the cabbage |s tender, and
then serve |mmed|ate|y.
Hea|th&F|tness
TOM/TO /ND
R/SlL OMELETTE
348 C/LS
Scvcs oc
ocs, I. oc, .
boc, j, I. jbc
lNGREDlENTS
1 x 85g tomato
1 tbsp grated vegetar|an cheddar
3 bas|| |eaves
1 spr|ng on|on, f|ne|y chopped
1 tbsp o||ve o||
2 eggs, beaten

F|ne|y chop the tomato and t|p |nto

a bow| w|th the cheese, bas|| |eaves,
spr|ng on|on, ha|f the o||ve o|| and some
sa|t and pepper.
Heat the rema|n|ng o|| |n a sma||,
non-st|ck fry|ng pan, and then sw|r| |n
the eggs. Oook unt|| done to your ||k|ng,
then spoon the tomato m|x over ha|f of
the ome|ette.
Fo|d the ome|ette over the tomato,
|eave for about 30 seconds, then s||de
onto a p|ate.
Scvcs oc
Iocs, oc, u.
bocs, . j, u.I jbc
lNGREDlENTS
120g sk|n|ess ch|cken breast
tbsp Oajun sp|ce m|x
1 tbsp |emon ju|ce
tsp o||ve o||
1 tbsp chopped cor|ander

Put the ch|cken |n a bow| and add

the Oajun sp|ce, |emon ju|ce and o||.
Toss and mar|nate for 15 m|nutes.
Thread the ch|cken onto pre-soaked
wooden skewers and cover the ends
w|th fo||. P|ace under a med|um gr||| for
20 m|nutes or unt|| cooked through,
turn|ng ha|f way through cook|ng.
S||de the ch|cken from the skewers,
and serve garn|shed w|th the cor|ander
and any ju|ces poured over.
LEMONGR/SS
FlSH SKEVERS
97 C/LS
Scvcs vo o c j oo
ocs, I.I oc, u.
boc, . j, cbc jbc
lNGREDlENTS
125g haddock
tbsp f|ne|y chopped cor|ander |eaves
tbsp f|ne|y chopped m|nt |eaves
tsp red Tha| curry paste
Grated zest of ha|f a ||me
2 tsp rapeseed o|| for brush|ng
1 |emongrass sta|k, sp||t |nto quarters

B|end the f|sh, herbs, Tha| curry

paste and ||me zest unt|| we|| comb|ned.
D|v|de the m|xture |nto four and pack
each around a |emongrass 'skewer`.
Brush w|th the rapeseed o|| and cook
under a gr||| for f|ve m|nutes.
C/JUN CHlCKEN SKEVERS 54 C/LS
Scss c
bcss vc jcvc
ocs oc
oc oc
c u,
cou c
js oc.
Hea|th&F|tness // ccssoc.o.u
lt`s hard|y surpr|s|ng that the part of the
5:2 d|et that most peop|e strugg|e w|th
|s the two days of fast|ng. nfortunate|y,
restr|ct|ng your da||y food |ntake to just
500 ca|or|es (600 for men} for these
two days |s what makes the 5:2 d|et
so successfu|.
Fo||ow the t|ps be|ow to he|p you stay
mot|vated through the tough t|mes.
FORGET THE VORD 'DlET'
Th|nk of what you`re do|ng as adopt|ng
a new 'eat|ng reg|me`, as opposed to
go|ng on a d|et. Most peop|e v|ew a d|et
as a temporary p|an that`s too
unrea||st|c, restr|ct|ve and |nconven|ent
to ma|nta|n |n the |ong term. However,
|f you`re ab|e to embrace the 5:2 d|et
as part of your ||festy|e, you`|| enjoy
greater success and d|scover a more
hea|thy re|at|onsh|p w|th food for ||fe.
M/KE YOUR OVN RULES
lf you fee| the 5:2 d|et |s becom|ng
too stressfu| and se|f-consum|ng,
try a|ter|ng the ru|es before throw|ng
|n the towe|. S|nce |t`s more about
deve|op|ng a d|sc|p||ned eat|ng reg|me
than |t |s about reduc|ng your ca|or|e
|ntake, cons|der add|ng a few more
ca|or|es to your quota |f you f|nd
yourse|f strugg||ng.
CONSlDER T/KlNG
/ SUPPLEMENT
To further boost your w|||power and
manage your appet|te, you can take a
FORZA Raspberry K2 d|et supp|ement.
As we|| as speed|ng up the fat-burn|ng
process and reduc|ng crav|ngs,
th|s fru|t and v|tam|n we|ght-|oss
supp|ement g|ves you the energy
requ|red to beat 'd|et|ng fat|gue`.
DON'T RE TOO
H/RD ON YOURSELF
Th|s |s poss|b|y the most |mportant
p|ece of adv|ce you need to remember.
lf you do have a b|nge day and go over
your da||y ca|or|e a||owance, |earn from
your m|stake and get yourse|f back
on track. One |mpu|se b|nge doesn`t
have to mean you g|ve up your d|et
comp|ete|y. Just get back to your
norma| d|et p|an the fo||ow|ng day.
And remember, don`t try to eat |ess
as compensat|on, th|s w|||
just make you fee| hungry
|ater, and more ||ke|y
to b|nge aga|n.
Raspberry K2, 23
for 90 capsu|es;
forzasupp|ements.co.uk
''

Hea|th&F|tness

. ' ' |
' , |'|
= '
'
Your fast f|tness programme |s based
around sc|ent|f|ca||y-proven ways to
b|ast pounds and bu||d a def|ned
shape. F|rst up are the c|rcu|ts, wh|ch
use a h|gh-|ntens|ty |nterva| tra|n|ng
(HllT} format - short bursts of exerc|se
w|th act|ve or stat|c recovery - to
jump-start your metabo||sm.
Expect to see |ots of compound
moves such as presses, squats and
|unges. These exerc|ses use severa|
b|g musc|e groups, mean|ng you`|| h|t
|ots of musc|es |n one go and your
heart w||| work extra-hard to supp|y
b|ood to them. The net resu|t |s your
body burns ood|es of ca|or|es (even
after exerc|se!} and scu|pted musc|es
w||| appear when the pounds drop off.
Fee||ng unf|t? These workouts are
su|tab|e for a|| ab|||t|es. Oheck out the
'make |t harder` t|p to a|ter the sess|on
to su|t your needs, ensur|ng the
workouts get tougher as you get f|tter.
P|us, there`s a new rout|ne each week
to keep your musc|es guess|ng and
your mot|vat|on sky-h|gh.
HllT SESSlONS F/ST-D/Y MOVES
Don`t worry |f you fee| |ow on energy on
your fast days - the moves |n Workout
2 are des|gned to be done |n a fasted
state. The gent|e workouts are based
on |ow-|ntens|ty yoga and P||ates
moves that w||| |eave you fee||ng
refreshed and rev|ta||sed! ln fact, these
workouts are best performed f|rst th|ng
|n the morn|ng on an empty stomach.
The tr|ck |s to eat a carbohydrate-r|ch
mea| the day before a fast day, then
grab a dr|nk of water and do a |ow-
|ntens|ty workout when you wake up.
Each fast-day sequence w||| awaken
your senses by send|ng b|ood around
your body, mob|||s|ng your sp|ne and
|ubr|cat|ng your jo|nts - th|s w||| make
you fee| rar|ng to go and ready for the
day ahead. You`|| be more supp|e and
a|ert, p|us you`|| bo|ster your ba|ance
and |mprove your posture at the same
t|me. And, remember, stand|ng ta|| |s
one of the s|mp|est ways to |ook s||m
and fee| great!
Ready to rock a hot body th|s
summer? Then |et`s get started.

ver the next few pages, you`|| f|nd a four-week workout p|an to |ncrease
your |ean musc|e mass and boost your ca|or|e-burn|ng potent|a|. Each
week, you`|| do two h|gh-|ntens|ty c|rcu|ts (Workout 1} to f|re-up your fat
burners and boost f|tness, and two |ow-|ntens|ty ones (Workout 2} to |mprove
your posture and up your energy |eve|s. These fu||-body workouts crank up your
metabo||sm, |ncrease musc|e mass and send your ca|or|e useage |nto overdr|ve.
+ Hea|th&F|tness // bcolbouJucul/uccl
F
!
T
N
E
S
S
P
L
A
N
MOND/Y
Vcrkcut
VEDNESD/Y

Vcrkcut 2
FRlD/Y
Vcrkcut
TUESD/Y
REST
THURSD/Y
REST
S/TURD/Y

Vcrkcut 2
SUND/Y
Rst cr activ
rccvry (walk,
swim, |cg)
S/MPLE EXERClSE VEEK
Hea|th&F|tness
Warm up for f|ve to 10 m|nutes
w|th some card|o (jog, cyc|e or sk|p}. Then do each exerc|se
for one m|nute w|th a 30-second rest between moves. Rest
for two m|nutes, then repeat the c|rcu|t once or tw|ce more.
' ' ' , '' |
,, | | '
'
1. PLl SQUAT WlTH RAlSE
Benefits. Targets your bottom, inner thighs and shou|ders.
Stand w|th your feet w|de apart, toes turned out, dumbbe||s by your
s|des, pa|ms |nwards (1}. T|ghten your buttocks and abs as you
bend your knees outwards, ||ft|ng your arms, pa|ms down, to
shou|der he|ght (2}. Return to the start (1} as you |ower the we|ghts.
3. HAMSTRlNG CURL
Benefits. Lifts and defines your bottom and back thighs.
||e on your back w|th your h|ps and knees bent to 90
o
, feet rest|ng
on a Sw|ss ba|| (1}. Ra|se your h|ps and ro|| the ba|| |n and out |n a
stra|ght ||ne, keep|ng your h|ps h|gh throughout (2}. As you progress,
do the a||ocated number of reps us|ng just one |eg on the ba||.
2. WOODCHOP WlTH LUNGE
Benefits. Works your entire body.
Stand w|th a med|c|ne ba|| above your r|ght shou|der (1}. Sw|ng the
ba|| down past your |eft knee, step your |eft foot out w|de to the
s|de, bend|ng your |eft knee to 90
o
, r|ght |eg stra|ght (2}. Return
to the start|ng pos|t|on (1}. Swap s|des after one m|nute.
4. SWlMMlNG WlTH DUMBBELL
Benefits. Targets deep abdomina|s, back, shou|ders, bottom.
Knee| on a||-fours, feet and knees h|p-w|dth apart, |eft hand on a
dumbbe|| (1}. Draw your nave| to your sp|ne as you ||ft your |eft arm
forward and r|ght |eg backwards (2}, then |ower and repeat. Keep
your sp|ne and shou|ders |n neutra|. Swap s|des after one m|nute.

Hea|th&F|tness // cl/uJf/ucoul/uc.o.l

3. CAT PRESS
Benefits. Strengthens your core, bottom, upper arms and chest.
|ower onto a|| fours, hands under your shou|ders. Draw your nave| to
your sp|ne and extend your |eft |eg up beh|nd you. lnha|e, bend your
e|bows and |ower your chest between your hands. Exha|e to press
back up. Repeat 10 t|mes, then |ower and repeat on the other s|de.
4. BALANClNG STlCK WlTH TRlCEPS PRESS
Benefits. Targets your upper back, triceps, g|utea|s and core.
Stand w|th your feet h|p-w|dth apart, a dumbbe|| |n each hand.
Ra|se your r|ght |eg and h|nge from your h|ps unt|| your r|ght |eg and
sp|ne are a|most hor|zonta|. Press the dumbbe||s back, bend|ng
and stra|ghten|ng your arms e|ght t|mes. Repeat on the other s|de.
Warm up w|th |ow-|ntens|ty
mob|||ty dr|||s (sp|na| rotat|ons, arm c|rc|es and |eg sw|ngs}.
Then do each of the exerc|ses back-to-back w|thout rest.
Repeat the c|rcu|t two to three t|mes.
1. COBRA
Benefits. Strengthens your spine and counters round shou|ders.
||e face down, |egs together, forehead on the f|oor and hands d|rect|y
beneath your shou|ders, pa|ms down. lnha|e and s|ow|y ra|se your
forehead from the f|oor, fo||owed by your nose and ch|n. Oont|nue to
ro|| your shou|ders off the f|oor, ||ft|ng your ch|n and keep|ng your
shou|ders away from your ears. Take a coup|e of breaths at the top
of the move before ro|||ng s|ow|y back to the f|oor. Gradua||y |ncrease
the number of breaths or repeat the sequence tw|ce.
2. DOLPHlN
Benefits. Targets the musc|es of your upper back,
shou|ders and shou|der b|ade stabi|isers.
|ower onto your toes and forearms, toes cur|ed under. O|asp
your hands together |n front of you. Ra|se your h|ps towards
the ce|||ng, so your body forms an |nverted 'v` shape
(p|ctured}. lnha|e and rock your body forward so your ch|n
comes over and |n front of your hands. Exha|e to push back to
the start|ng pos|t|on and repeat e|ght to 12 t|mes.
Hea|th&F|tness
Warm up for f|ve to 10 m|nutes
w|th some card|o (jog, cyc|e or sk|p}. Then do each of the
exerc|ses for 45 seconds w|thout rest. Rest for two m|nutes
and then do the c|rcu|t another once or tw|ce.
| ' |
' | = ' ' '
. '
1. SQUAT WlTH SHOULDER PRESS
Benefits. Works your bottom and thighs, and upper shou|ders.
Stand w|th a dumbbe|| |n each hand and ra|se the we|ghts overhead
(1}. lnha|e as you push your h|ps back and |ower |nto a squat, tak|ng
the we|ghts to your shou|ders (2}. Exha|e and push back up, arms
overhead, e|bows a|most stra|ght.
3. BALL CHEST PRESS
Benefits. Works your g|utes, hips, chest and arms.
S|t on the ba||, a dumbbe|| |n each hand. |ean back and ro|| on the
ba|| unt|| |t |s beneath your head and shou|ders. Have your e|bows to
the s|des, dumbbe||s above your shou|ders (1}. Exha|e and ra|se the
we|ghts to the ce|||ng (2}. lnha|e and bend your e|bows to |ower them.
2. LUNGE TWlST WlTH MEDlClNE BALL
Benefits. Targets your bottom, thighs, waist and shou|ders.
Stand w|th the med|c|ne ba|| |n front of your h|ps. Step forward w|th
your |eft |eg, knees bent to 90
o
, and ra|se the ba|| to shou|der he|ght
(1}. ln the |unge pos|t|on, tw|st your torso and the ba|| to the |eft (2}.
Return to the start pos|t|on, and a|ternate s|des for 45 seconds.
4. HlP LlFT
Benefits. Lifts and defines your bottom and back of your thighs.
||e on your back w|th your feet on top of a ba||, hands by your
s|des, pa|ms fac|ng down (1}. Exha|e and squeeze your bottom,
||ft|ng your h|ps up |n the a|r (2}. lnha|e to |ower ha|f-way back down
and cont|nue smooth|y onto the next h|p ||ft.
MAKE T
HAPOEP
Not tougn onougn?
noroaso tno timo
spont doing oaon
oxoroiso to ono
minuto or moro.

28 Hea|th&F|tness // blbuuoul/uoul
3. BALL ARMPULSE
Benefits. Opens your chest, strengthens your back and arms.
S|t on the ba|| and ra|se your arms to the s|de, pa|ms forward and
thumbs up. Draw your nave| to your sp|ne, and pu|se your arms back
four t|mes. Turn your pa|ms so your thumbs face down, and pu|se
back four t|mes. Repeat |n sets of four pu|ses, e|ght to 10 t|mes.
#VORKOUT 2 Warm up w|th |ow-|ntens|ty
mob|||ty dr|||s (sp|na| rotat|ons, arm c|rc|es and |eg sw|ngs}.
Then do each of the exerc|ses back-to-back w|thout rest.
Repeat the c|rcu|t two or three t|mes.
1. BALL PlKE-UP
Benefits. Works the core postura| and stabi|ising musc|es of
your spine and shou|ders, and strengthens your hip f|exors.
||e on a Sw|ss ba|| and wa|k forward on your hands unt|| the ba|| |s
under your sh|ns or knees, w|th your hands d|rect|y beneath your
shou|ders, f|ngers po|nt|ng forward (1}. lnha|e, then exha|e as you
draw |n your abdom|na|s and draw the ba|| towards your arms by
||ft|ng your h|ps to pu|| the ba|| forward (2}. lnha|e and ro|| the ba||
back. Repeat e|ght to 10 t|mes.
2. BALL BACK EXTENSlON
Benefits. Works your core, back and postura| musc|es.
||e w|th your abdomen on an exerc|se ba||, tak|ng your |egs
w|de for support, rest|ng on your toes. P|ace your f|ngert|ps
on your forehead, pa|ms fac|ng down (1}. Exha|e and ra|se
your chest off the ba|| (2}. lnha|e and |ower back down.
Repeat 10-12 t|mes.
SUPPORT YOUR
VElGHT LOSS
Raspbrry K2 ruit ano vitamin
oit supplmnt ccmbins th
natural at-burning
prcprtis c
raspbrry with th
halthy bcn suppcrt
c vitamin K2,
making it th prct
wight-lcss aio cr
wcmn cvr 3O. 23,
crzasupplmnts.
cc.uk.

Hea|th&F|tness
Warm up for 10 m|nutes w|th
some card|o (jog, cyc|e or sk|p}. Then do each of the
exerc|ses for one m|nute back-to-back w|thout rest. Rest for
two m|nutes and then do the c|rcu|t once or tw|ce more.
' ' ' ' ' '
, ' , ' |
'
1. KETTLEBELL SWlNG
Benefits. Works your |egs, bottom, abdomina|s, back and arms.
From a squat, w|th a kett|ebe|| between your |egs (1}, sw|ng the
we|ght forward and up, by dr|v|ng your |egs stra|ght and push|ng
your feet |nto the f|oor. (2}. As the kett|ebe|| fa||s, push your bottom
back |nto the squat and a||ow the we|ght to pass between your |egs.
3. JUMPlNG JACK WlTH SHOULDER PRESS
Benefits. Cardio, bottom, hips, thighs and shou|ders.
Stand w|th your feet h|p-w|dth apart, dumbbe||s by your shou|ders
(1}. Jump your feet w|de as you press the we|ghts overhead (2}.
Jump your feet back to h|p-w|dth apart, tak|ng your hands back to
your shou|ders. Oont|nue jump|ng |n and out w|thout paus|ng.
2. PRESS-UP
Benefits. Strengthens your chest, upper arms and core.
From p|ank, abdom|na|s drawn |n (1}, bend your e|bows and |ower
your body |n a stra|ght ||ne towards the f|oor (2}. Exha|e and push
back up. On your second c|rcu|t, br|ng your hands together and
make a d|amond shape w|th your thumbs and |ndex f|ngers.
4. SQUAT THRUST WlTH MEDlClNE BALL
Benefits. Abdomina|s, bottom, shou|ders, heart and |ungs.
Ho|d|ng a med|c|ne ba|| at chest he|ght, |ower |nto a squat (1}. Fo|d
forward and p|ace the ba|| |n front of your toes (2}. Jump back |nto
p|ank, keep|ng your core engaged (3}. lmmed|ate|y jump forward to
pos|t|on (2} and then ||ft stra|ght back up to squat (1}.
MAKE T
HAPOEP
Poduoo tno rost
at tno ond o oaon
oirouit. Tako 30-60
sooonds' rost,
tnon ropoat
tno movos.

Hea|th&F|tness // cluJfucoul/uc.o.l

3. LUNGE WARRlOR
Benefits. Opens your hips and strengthens your thighs.
From downward dog, step your |eft foot between your hands, knee
bent, sh|n vert|ca|. Press your h|ps forward, p|ace your hands on your
|eft th|gh and ||ft your chest. lf you fee| steady, |nha|e and ||ft your
arms and ho|d, then |ower and repeat on the other s|de.
5. CHlLD'S POSE
Benefits. A re|axing posture to gent|y |engthen your spine.
Rest your bottom on your hee|s and your forehead on the f|oor,
arms stretched |n front of you, pa|ms fac|ng down. Rest for f|ve to
10 breaths, then ||e on your back, |egs shou|der-w|dth apart, for a
coup|e of m|nutes. A||ow your body to absorb the fee||ng of st|||ness.
Warm up w|th |ow-|ntens|ty
mob|||ty dr|||s (sp|na| rotat|ons, arm c|rc|es and |eg sw|ngs}.
Then do each of the exerc|ses back-to-back w|thout rest.
Repeat the c|rcu|t four to s|x t|mes.
1. STANDlNG FORWARD BEND
Benefits. Stretches the entire back of your body.
Stand ta||, feet and knees together, arms by your s|des. lnha|e and
stretch your arms overhead, pa|ms fac|ng, upper arms by your ears
(1}. Exha|e and fo|d forward from your h|ps, keep|ng your sp|ne
stra|ght unt|| your hands rest on the f|oor (2}. Bend your knees |f your
hamstr|ngs are t|ght. lnha|e and ||ft your head and shou|ders to
f|atten your sp|ne. Exha|e and fo|d forward aga|n. lnha|e, and return
to stand|ng.
2. DOWNWARD-FAClNG DOG
Benefits. Lengthens spine, strengthens arms, shou|ders.
From p|ank (1}, push your h|ps towards the ce|||ng, keep|ng
your knees soft|y bent to beg|n w|th. Keep ||ft|ng through
your h|ps, |engthen|ng your sp|ne. S||de your shou|der b|ades
away from your ears and re|ax your neck. Draw your hee|s
towards the f|oor (2}. Breathe even|y. lnha|e and |ook forwards,
stepp|ng your r|ght foot and then your |eft foot between your
hands, and then return to stand|ng.

Hea|th&F|tness
Warm up for 10 m|nutes w|th
some card|o (jog, cyc|e or sk|p}. Then do each of the
exerc|ses for one m|nute back-to-back w|thout rest. Rest for
a m|nute and then do the c|rcu|t another two or three t|mes.
' ' ' , ' ,
'
'
1. BURPEE
Benefits. Burns ca|ories and fat, tones core, arms, shou|ders.
Stand w|th your feet h|p-w|dth apart. Drop |nto a squat, f|ngert|ps
rest|ng on the f|oor (1}. K|ck your feet back to a push-up pos|t|on (2},
then |mmed|ate|y jump back to a squat and |eap up as you reach
your arms overhead (3}.
3. KNEE DRlvER WlTH MEDlClNE BALL
Benefits. Tones abs, back, shou|ders and cha||enges your heart.
Start |n p|ank w|th your hands on a med|c|ne ba|| (1}. Dr|ve your r|ght
knee toward your chest (2}. Jump your r|ght |eg back as you dr|ve
your |eft knee toward your chest. A|ternate |egs |n a runn|ng mot|on,
for one m|nute, so on|y one foot |s |n contact w|th the f|oor at a t|me.
2. TOWEL JUMP
Benefits. Cha||enges your heart and |ungs and
strengthens your |egs.
Ro|| up a towe| and p|ace |t on the f|oor. Stand to one s|de of the
towe|. Jump back and forth across the towe|.
4. MEDlClNE BALL CRUNCH
Benefits. Great for deve|oping abdomina| definition.
||e on your back w|th the med|c|ne ba|| above your chest. Ra|se
your |egs towards the ce|||ng, one ank|e over the other (1}. Exha|e
and, us|ng your abs, ||ft the ba|| towards your ank|es, ra|s|ng your
head and shou|ders off the f|oor (2}. lnha|e back to start (1}.
MAKE T
HAPOEP
Oon't rost botwoon
rounds. Oo ono to
two ull-body drills
(squats, burpoos,
star |umps),
instoad.

Hea|th&F|tness // cluJfucoul/uc.o.l
3. CROCODlLE
Benefits. Tones your arms and core, shou|ders and triceps.
From p|ank pos|t|on, keep your body |n a stra|ght ||ne, bend your
e|bows keep|ng them c|ose to your s|des, and |ower yourse|f towards
the f|oor. Try to ho|d your body above the f|oor |n a stra|ght ||ne
for one breath, before |ower|ng to the f|oor, ready for cobra.
4. COBRA
Benefits. Mobi|ises spine, strengthens shou|ders and spine.
|y|ng face down, hands beneath your shou|ders, |nha|e and s|ow|y
cur| your head and chest away from the f|oor. Draw your shou|ders
away from your ears and take a coup|e of breaths before ro|||ng
s|ow|y back to the f|oor. Repeat the sequence a coup|e of t|mes.
Warm up w|th |ow-|ntens|ty
mob|||ty dr|||s (sp|na| rotat|ons, arm c|rc|es and |eg sw|ngs}.
Then do each of the exerc|ses back-to-back w|thout rest.
Repeat the c|rcu|t four to s|x t|mes.
1. STANDlNG FORWARD BEND
Benefits. Stretches the entire back of your body.
Stand ta||, feet and knees together, arms by your s|des. lnha|e and
stretch your arms overhead, pa|ms fac|ng, upper arms by your ears
(1}. Exha|e and fo|d forward from your h|ps, keep|ng your sp|ne
stra|ght unt|| your hands rest on the f|oor (2}. Bend your knees |f your
hamstr|ngs are t|ght. lnha|e and ||ft your head and shou|ders to
f|atten your sp|ne. Exha|e and fo|d forward aga|n. lnha|e, and return
to stand|ng.
2. PLANK
Benefits. Strengthens your core, working your deep
abdomina|s, ob|iques, shou|ders, back and pe|vis.
From forward bend, p|ace your hands shou|der-w|dth apart
on the f|oor and step your feet back, t|ghten|ng your
abdom|na|s as you |ower |nto p|ank pos|t|on. Keep your
body |n a stra|ght ||ne, sp|ne |n neutra| and hands under
your shou|ders, f|ngers fac|ng forward. Ho|d for a coup|e
of breaths, before mov|ng |nto the crocod||e pose.

Hea|th&F|tness
Ceen Ceee 2:2:1
Geen conee ls an unoasted fom of
conee that gows ln the mountalnous
eglons of Colombla. |t has been
comblned ln thls poweful dlet
blend wlth canelne and vltamln 8,
to help educe tledness and fatlgue.
` Tems & Condltlons apply - see webslte fo detalls. 2% dlscount valld untll 3lst 1uly 2l4 and applles to all odes of POPZA
Geen Conee 2:2:l uslng the dlscount code"GC2" at foasupplements.co.uk. Pestlcted to one puchase pe custome.
Also avallable at:
and

20% Discount"
Use Code: GC2 at
forzasuppIements.co.uk
7he Cemlee Cellecien
e sweet and refreshlng raspberry
to the pure unroasted conee bean, we have
developed a full range of safe and naturally
sourced dlet supplements to sult all
lndlvldual tastes and styles.