HAPPY

NEW YOU!

LOSE WEIGHT BY
March 2017 // 4.20 WALKING
The 6-week plan
that really works

Firm your curves

without the gym

BOOST YOUR
GUT HEALTH
The 10 foods you need
to start eating TODAY

IS YOUR
JOB MAKING Go from beginner

+
to 5K event, fast
YOU SICK?
How to thrive Exclusive
in your 9-5! interview

28
Get t for
FREESave on
INSTANT classes & kit
BEAUTY
UPGRADES
 Contents
March 2017
62
Jess Ennis
interview

47
Madeleine Shaws
must-have beauty
product

72 78
Beauty Outdoor
trends running kit

SHAPE UP EAT SMART HEALTHY YO U FEATURES

16 Fitness notebook
Kids activity trackers, the
benefits of running in the cold,
eco fitness clothing.
18 Get fit for less
Savvy ways to exercise without
spending a fortune.
21 Fitness expert
H&Fs fitness editor talks about
how your exercise motivation
(or lack of it) may come from
your genes.
22 10-minute tone-up
Speedy moves you can do
without leaving your cosy
living room.
26 Food notebook
Pimp your soup, how drinking
alcohol can help your heart,
Bethanny Frankels diet tip.
28 Power breakfasts?
Is it worth eating cereals with
added protein in them?
31 Recipe revamp
A delicious, nutritious post-
workout protein booster.
32 Nutrition expert
H&Fs nutrition editor talks about
whether its worth going raw
when it comes to chocolate.
34 Diet diary
Australian fitness phenomenon
Kayla Itsines.
40 Health notebook
Think positive and live longer,
three of the best bee health
products, try a dechox.
42 Happy, healthy new year
Ensure 2017 is your happiest,
healthiest year yet.
45 Start acting on impulse!
How being spontaneous can
be a good thing.
47 Beauty notebook
Stock up on the new breed
of natural deodorants.
48 Beauty bag
The latest exciting buys.
52 The healthy-gut diet
Lose weight and boost your
wellbeing with these top 10
gut-friendly foods.
56 Stride in style
Dont like the gym? Head
outside for a walk its good
for you on so many levels
62 Jess Ennis: I just want
to be healthy, fit and happy
with the way I look
We talk to the recently retired
athlete about life after
competition.
66 Work it out
How to make your office-bound
lifestyle healthier.
72 Beauty upgrades
Its time to overhaul your beauty
regime with the latest must-
have products.

4 Health & Fitness // healthandfitnessonline.co.uk

 welcome

Photographer: Helen Marsden

LOVE YOUR BODY, LOVE YOUR LIFE
Stylist: Kellie Daggett HAPPY
Model: Albina @ Nevs
Hair & Make-up: Jo Clayton
NEW YOU!
2017s hottest
42
Clothing: Retro Crop Top, wellbeing
trends
Every Second Counts
(everysecondcounts.co.uk).
Cassini Leggings, Hey-Jo LOSE WEIGHT BY
(hey-jo.co).
March 2017 // 4.20 WALKING
The 6-week plan
56
TONE
that really works

22 UP IN ILL GET

TEN!
Firm your curves
YOU BACK
IN SHAPE!
without the gym TRY EMILY SKYES
ULTIMATE BODY
102
52
MAKEOVER
BOOST YOUR
GUT HEALTH
The 10 foods you need
to start eating TODAY
JESS ENNIS

66
IS YOUR
JOB MAKING
RUNNING PLAN
Go from beginner 62
+
to 5K event, fast
YOU SICK?
How to thrive Exclusive
in your 9-5! interview

28 18
Get t for
72 FREE Save on
INSTANT classes & kit
BEAUTY SU B S !
UPGRADES Subscribe to H&F this
PLUS: HOT GYM-STYLE BUYS WIN A LUXE BOOTCAMP BREAK month and get 3 issues
of the printed and digital
mags for just 3, plus
This months cover model FREE Neals Yard Organic
Greens Complex,
We asked Albina how she keeps that ever-lasting energy alive!
worth 20. See
Love, it gives you so much power. Love the little things, love the big things,
page 50.
be grateful and enjoy every moment of life!

GY M ST Y L E YO U TI ME WORKOUT REGULARS
78 Fashion 88 Spa news HANDBOOK 6 Editors letter
Great-looking techy gear for Head to Austria for ski and spa. 100 Target zone 8 About you
outdoor runs. 90 Healing holiday Work your hamstrings. What youve been up to
85 Get the look A restorative yoga holiday away 102 Emily Skye: Ill get you this month.
Smart monochrome looks from the crowds in Ibiza. back in shape! 11 Fit buzz
for the gym. 92 A healthy balance Try the first in a series of three Great new sports kit, coconut
Cut through the foody fads with workouts from the PT and tea, eye-catching yoga mats.
simple, wholesome recipes fitness influencer. 13 My life in a day
from medicinal chef 108 Fit knowledge Wellness entrepreneur
Dale Pinnock. Heart-rate monitors. Zana Morris.
110 Move of the month 122 Were talking to
The lateral ball toss. Chemmy Alcott, GBs most
111 Kit test successful female alpine skier.
Walking trousers.
112 Run knowledge
Find a running event to
56 challenge you in 2017.
114 Run expert
Walk in Get back on track post injury.
style
115 Success story
I lost five stone and opened
a healthy food caf.

Health & Fitness 5

editors letter

Welcome
What the H&F team has
been up to this month...
Art director
Lucy went to the 1Rebel
training day with
UFC fighter
Charlie Peters
(fifth from the right,
standing)

I
s this the year youre planning to be your
fittest ever? Weve got you covered! Chief sub
Whatever your level or goal, the key to Emma met ex-ski
success is having a fun, achievable training racer Chemmie Alcott
plan. So this month, weve asked some of the and Professor Greg
Whyte, sports scientist
worlds top experts to share their own plans with you. and trainer to the
Need to lose weight and get healthy? All you need stars, see page 122
to do is start walking! Dont believe us? Just follow
the high-intensity walking plan in Stride in style (page
56). In six weeks, youll have a fitter body and a
new-found love for the outdoors! says its creator,
Baby Beatrice
athlete Lizzie Webb.
was born on December
Want to start running? Youre in luck. Britains 30! Congratulations
favourite athlete, Jess Ennis, is training for her first 10K to H&F fitness
and, alongside our exclusive interview, I just want to editor and new
mum, Sarah, and
be healthy, fit & happy with the way I look (page 62), husband Chris.
the star shares her beginner-friendly 5K training plan. #Cute
PT and Instagram sensation, Emily Skye, has
transformed thousands of womens fitness with her FIT
programme. Now shes teamed up with H&F to bring
you three months of exclusive workouts. Turn to Ill get
you back in shape! (page 102) for your first session a
calorie-guzzling, high-intensity circuit that will help you
shed winter weight gain fast!
Happy workouts.
Can you spot
this months
fashion
photographer
Helen?

Mary Comber, Editor

FOLLOW US ON

@HandFmagazine healthandfitness_mag HandFMagazine handfmag

6 Health & Fitness // healthandfitnessonline.co.uk

Restore your inner glow
With 14 days of incredible organic
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Discover more at pukkaherbs.com
letters

About
Star letter writer Dee learnt
from our Sleep tight feature

YOU Battling insomnia, creative cooking

and exercising with a bump

SWEET DRE AM S
Thank you for your excellent
article, Sleep tight (Jan/
Feb issue). Ive slept poorly
and felt tired for a few years,
and its always worse in the
winter. Ive tried many ways
to get more sleep, but all to no
avail. Your feature included lots of
helpful ideas Id never tried before,
such as increasing the amount of
time I spend exposed to daylight,
particularly first thing in the morning.
I now get up every morning before
work and go for a run. I slept for six
hours last night and thats a great
improvement already. Im making
other changes you suggested, too.
Dee Colworth, Cambridgeshire
GOING VEGAN
Ive wanted to go vegan for some time,
so I was really pleased to see your feature
The smart girls guide to going vegan
(Jan/Feb issue). Being an omnivore, I used
HSTA
R
LETTER
to think becoming a vegan was impossible
and I couldnt imagine how I might survive,
let alone enjoy life, without the flavours Id
been used to. I now realise I just wasnt
being creative enough.
With a positive attitude, a desire to make
a change in a more healthy direction and
some diligence in the grocery aisles, I can
discover a whole new culinary world and
reap a multitude of physical, mental and
emotional benefits (not to mention financial
savings) as a result. Thank you for your
expert tips. I now feel I can go vegan.
Carys Scott, London
PREGNANCY FITNESS
Thank you for another brilliant magazine.
I particularly noted your feature Be
active with bump (Jan/Feb issue).
There are a lot of myths about pregnancy
and exercising while pregnant. But as long
as the mother is cautious and knows when
and how to limit her activity, exercising and
staying fit during pregnancy are beneficial
for both her and the baby.
I normally exercise regularly and dont
want to stop now Im 10 weeks pregnant.
Your articles reminded me how my Step
aerobics instructor kept teaching until she
was seven and a half months pregnant
Ginny Hughes, Hertfordshire
What tunes are
You currently getting
say. .. you motivated
on your playlist?
Sweet Lies by Wilkinson. The fast
beat really helps me when Im out
pounding up the hills!
Michelle McAvoy

I love the heavy base line on Dont

W RITE IN AND W IN ! Give up by Blinkie. Its great for
This month Dee wins a three-month supply of Nutricoa Well-Being daily an abs workout.
chocolate bars, worth over 100. The 15g wellbeing chocolate bars (86 Kim Cadogan
calories each) are made with fine Colombian cocoa beans and an extra-long
list of added ingredients to holistically support womens bodies and minds:
calcium, beetroot, red grape skin extract, quercetin, iodine, turmeric, vitamin
I still cant get enough of Drakes
C, saffron extract, zinc, iron, vitamin B5, vitamin B6, vitamin B2, selenium, One Dance. It never fails to get
vitamin K1, vitamin D3, vitamin B12. Specially crafted for womens health, me in workout mode!
wellbeing and pleasure, theyre a guilt-free treat! Visit nutricoa.com to find Kirsty Taylor
out more and discover the beauty chocolates for skin, hair and nails.

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

8 Health & Fitness // healthandfitnessonline.co.uk

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