Health_Fitness_UK_August_2017

August 2017 // £3.80

Contents 

August 2017 

66 

Fearne 

Cotton 

interview 

26 

Lea Michele’s 

food philosophy 

46 

Beauty 

must-haves 

74 

Stylish swimwear 

SHAPE UP 

16 Fitness notebook 

Stylish water bottles, exercises 

for pregnancy, hydration tips. 

18 Stay healthy on holiday 

Easy ways to keep your fitness 

while on your summer break. 

21 Fitness expert 

H&F’s fitness editor talks about 

the advantages of outdoor 

exercise now it’s warmer. 

22 10-minute tone-up 

Tone your legs in a flash. 

EAT SMART 

26 Food notebook 

Why dairy’s good for you, 

healthier sausages for the BBQ, 

button mushroom nutrition. 

28 Nice ices? 

We examine the latest batch of 

‘healthier’ frozen treats. 

31 Recipe revamp 

A delicious smoked salmon 

starter with a twist. 

32 Nutrition expert 

H&F’s nutrition editor talks about 

summer skin-boosting foods. 

34 Diet diary 

Heptathlete Katarina Johnson- 

Thompson. 

HEALTHY YOU 

38 Health notebook 

Natural sexual aids, an allergyfree 

home, a top-notch retreat 

review website. 

40 Cover up! 

Arm yourself against the sun, 

whatever your activity. 

43 Press pause 

How to slow down and discover 

your true needs. 

45 Beauty notebook 

Self-tanning dos and don’ts. 

46 Beauty bag 

Stock up on the latest beauty 

buys for summer. 

FEATURES 

52 All about Alice 

We talk to the woman also 

known as Clean Eating Alice. 

58 Have your happiest 

holiday ever! 

How to keep calm and enjoy 

your break this summer. 

62 Life’s a beach! 

Three surf- and sand-loving 

women give us their top tips 

for looking great in and out 

of the water. 

66 Fearne Cotton: life, 

love & baking! 

The DJ and busy mum tells 

us about her new, healthy life 

and latest recipe book. 

4 Health & Fitness // healthandfitnessonline.co.uk

welcome 

Photographer: Helen 

Marsden 

Stylist: Kellie Daggett 

Model: Alice Liveing 

Hair & Make-up: Jo Clayton 

Clothing: New 

Balance Hero Bra, £30 

(newbalance.co.uk). 

Banana Moon Colada 

Acia Hipster Pant, £28 

(simplybeach.com) 

LOVE YOUR BODY, LOVE YOUR LIFE 

BE A 

BEACH 

GODDESS 

Beauty tips 

from the pros 

COME HOME 

SLIMMER! 

Stay fit while 

you have fun 

62 

18 

52 

86 

66 

HOW THE STAR 

GETS THIS BODY! 

Eat yourself 

YOUNGER 

Superfood recipes to 

turn back the clock 

EXCLUSIVE 

FEARNE 

COTTON 

‘How I’ve found 

health & 

happiness’ 

PLUS: THE RIGHT SUNSCREEN FOR YOU GET MORE FROM HIIT 

BEST 

HOLIDAY 

EVER! 

Turn aghh 

into ahhh... 

YOU CAN 

WEAR 

SHORTS 

Lean legs in 

4 quick moves 

August 2017 // £3.80 

This month’s cover model 

We asked Alice for her top summer workout tip. 

‘Do multiple-muscle exercises using your largest muscle groups [try squats], 

as these are really effective and burn lots of calories.’ 

58 

22 

SUBS! 

Subscribe to H&F this 

month and get 3 issues 

of the printed and digital 

mags for just £3, plus 

a FREE Vitabiotics 

Wellness bundle worth 

£22.80. See 

page 50. 

GYM STYLE 

74 Fashion 

Striking swimsuits to turn 

heads at the pool. 

81 Get the look 

Embrace the latest surf style 

at the beach. 

YOU TIME 

84 Spa news 

A super-relaxing luxury break 

in Sri Lanka. 

86 The middle way 

Recipes to help you stay 

looking and feeling great in 

middle age. 

81 

Get surf chic 

WORKOUT 

HANDBOOK 

92 Target zone 

Challenge your chest muscles. 

94 Get beach fit 

A two-week holiday workout 

plan from the Tone It Up girls. 

100 Fit knowledge 

Make sure you’re getting the 

most out of your HIIT workouts. 

102 Move of the month 

The kettlebell squat. 

103 Kit test 

Long-sleeved swimsuits. 

104 Run knowledge 

How to run sensibly in the heat. 

106 Run expert 

What’s the most efficient way to 

run downhill? 

107 Success story 

‘I overcame bullying to become 

a personal trainer.’ 

REGULARS 

6 Editor’s letter 

8 About you 

What you’ve been up 

to this month. 

11 Fit buzz 

Go diving, a great bikini for 

active pursuits, take part in 

a cycling event. 

13 ‘My life in a day’ 

The Primal Pantry founder 

Suzie Walker’s routine. 

114 We’re talking to… 

DJ and mum of four, Jo Whiley. 

Health & Fitness 5

editor’s letter 

Welcome 

What the H&F team has 

been up to this month... 

Chief sub 

Emma gets swim tips 

from open-water swim 

expert and Great 

Swim ambassador 

Keri-anne Payne. 

Enter a Great Swim 

at greatswim.org 

L 

She’s the Instagram fitness star with 567K 

followers and three best-selling books to 

her name. But what’s it really like being 

Clean Eating Alice? This month, we go 

behind the scenes with our super-fit cover 

star to learn about life as a fitness blogger. Turn to ‘All 

about Alice’ (page 52) to read the PT’s secrets and try 

her top summer-sculpting moves. 

There’s more shape-up inspiration from LA-based 

phenomenon the Tone It Up Girls. In ‘Get beach fit’ 

(page 94), they share a two-week workout plan that 

will prep you for the beach and beyond. 

Of course, feeling happy and body confident isn’t 

just about looking good. In ‘Life’s a beach!’ (page 62), 

three women whose lives revolve around the surf help 

you discover your inner goddess. Then banish summer 

stress with the tips in ‘Have your happiest holiday 

ever!’ (page 58). Add to that the healthiest ice creams, 

best sunscreens and our exclusive interview with 

Fearne Cotton (page 66) and it’s a perfect summer read! 

Art director 

Lucy tries The 

Foundry ’ s hardcore 

signature class, 

Strongman; 

foundryfit.com 

Clean Eating 

Alice with the 

behind-thescenes 

team 

for her cover 

shoot. Read our 

interview with 

her on page 52 

Mary Comber, Editor 

Health & Fitness is produced for Dennis Publishing Ltd by 

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The health and fitness information presented in this 

magazine is intended as an educational resource and is not 

intended as a substitute for medical advice. Consult your 

doctor before performing any of the exercises in this book 

or any other exercise programme, particularly if you are 

pregnant, elderly or have chronic or recurring medical 

conditions. Do not attempt any of the exercises while under 

the influence of alcohol or drugs. Discontinue any exercise 

that causes you pain or discomfort and consult a medical 

expert. Neither the author of the information nor the 

producer nor distributors make any warranty of any kind in 

regard to the content of the information presented in this 

magazine. Health & Fitness, copyright 2011 by Dennis 

Publishing Ltd. All rights reserved. Health & Fitness is a 

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@HandFmagazine 

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letters 

About 

YOU 

Outdoor workouts, Spinning tips 

and how to look good on holiday 

Escape the 

GYM 

Take your workout outdoors this summer and reap 

the multiple benefits that fresh-air exercise brings 

WORDS Hannah Ebelthite 

GREAT 

OUTDOORS 

I enjoyed ‘Escape the gym’ 

(July issue). It encouraged 

me to take my workout 

outdoors and reap the benefits 

that fresh-air exercise can bring. 

First, my friends and I visited Go- 

Ape. Then I joined a running club 

and changed from an indoor circuit 

training class to an outdoor one. 

I’m seriously thinking about doing 

a Tough Mudder and have found 

an outdoor yoga class. 

I feel that exercising in nature will 

lift my mood and boost my selfesteem. 

And I’ve just discovered 

that a 15-minute walk outside at 

lunchtime to escape the office has 

re-energised me and restored any 

mental fatigue. 

Thanks Health & Fitness for 

a very motivational article! 

Karen Seville, Merseyside 

H STAR 

LETTER 

IN A SPIN 

Thank you for the ‘Supercharge your 

Spinning’ feature in the July issue. I’ve only 

been Spinning for nine months and I wasn’t 

sure about it when I first started. The 

thought of sitting on a stationary bike and 

sweating in a room for 45 minutes baffled 

me. I didn’t think I would get any enjoyment 

from it, but was pleasantly surprised when 

I found I really liked it! 

An indoor cycling class is a great place 

to go and be motivated and to get the 

endorphins flowing. I’m extremely grateful 

for all your advice on how to supercharge 

my Spinning, such as keeping my weight 

back to ease stress on my shoulders. 

There are so many reasons you should 

learn to love Spin and I can’t wait for my 

next class. 

Vanya Hammett, Cheshire 

WRITE IN AND WIN! 

This month, Karen wins a year’s supply of St.Tropez products (worth 

£150), including the new Gradual Tan Plus Sculpt and Glow Toning 

Lotion (£18 for 200ml); and Luminous Veil Face Cream (£18 for 50ml), 

so she can glow with confidence all year round! Designed to suit and 

enhance every skin tone, this perfect face and body duo gives a 

youthful, sun-kissed glow and is packed with hydrating and brightening 

ingredients plus enhanced tan-toning technology for an overall 

sculpted look. For more information, visit sttropeztan.co.uk. 

#ShowThatGlow @sttropeztan 

You 

say... 

This feature inspired star 

letter winner, Karen Seville, 

to exercise outdoors 

CONFIDENCE BOOSTER 

I was dreading my summer holiday to Spain 

with friends as I hated the way I looked in 

a bikini. So I was delighted to read ‘Your 

Summer-body confidence plan’ in the July 

issue. The section on swimsuits for your 

shape helped me choose what to buy to 

make me look my best. I’m also going 

to work on my body confidence before 

getting on the plane. Bring on the holidays! 

Catherine Dawson, via email 

What workout 

kit do you take 

on holiday? 

‘I always take my resistance band with 

me as it takes up so little space in my 

case and works my whole body.’ 

Lucy Brown 

‘I run every day so couldn’t be without 

my running shoes – there’s no need to 

pack them either – just wear them!’ 

Rosie Anderson 

‘My TRX is so versatile – I can hang it 

from a tree or attach it to a hotel door 

and train wherever I am.’ 

Helen Jones 

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 


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what’s new 

FIT BUZZ 

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

WORDS: Hally Houldsworth, Emma Lewis and Mary Comber 

1Itching to take part in a 

competitive road-cycling 

race? Try the Bristol Grand 

Prix. Now in its third year, the 

city-centre 1.3km circuit races 

(lasting around half an hour) 

take place on August 19, 

opening at 10.30am to give 

ENTER A CYCLE RACE 

non-competitors the chance to 

test out the racetrack in a fun 

and friendly atmosphere before 

the race begins. All money 

raised will be donated to 

Bowel Cancer West. Visit 

britishcycling.org.uk to book 

your place now! 

2DIVE IN 

Fancy exploring an underwater world? Take 

the plunge into Caribbean waters and explore 

the diving destination of a lifetime with Dive 

Worldwide. Discover Dominica’s geothermal 

springs while you dive and snorkel along 

Champagne Reef, then hike tropical rainforest 

trails, go whale watching or head to a natural spa. 

Prices start at £1,795pp based on two sharing, for 

seven nights B&B, including five days of activities, 

transfers and return flights from the UK. For 

more information, visit diveworldwide.com. 

KIT UP WITH KIMBERLY 

6 

3Check out the new Kimberly Wyatt 

for Zakti Activewear collection 

of great-value kit! It boasts 

bold colours, striking prints and 

intricate straps – perfect for any 

active lifestyle. The dance-inspired 

collection can easily be worn 

beyond the gym too, thanks to 

slouchy knits and lightweight 

cover-ups. Prices start from £18; 

zaktiactive.com. 

4SAVOUR SUMMER 

Live in London and planning a lastminute 

picnic? We love Pollen + Grace’s 

new summer collection of breakfast 

pots, lunchboxes and snacks. Freshly 

made in its kitchen every day, the deliciously 

healthy delivery menus are free from 

wheat, dairy and refined sugars and 

nutritionist approved. New additions 

include a deliciously creamy Mango 

+ Turmeric Chia Pot and The Balance 

Box with crispy millet falafels and a 

Thai basil and ashwagandha dressing. 

Yum; visit pollenandgrace.com. 

TRY CHROMAPOP TECHNOLOGY 

We’ve got our eye on Smith Optics’ new ChromaPop lenses 

– the perfect partner to the brand’s women-specific PivLock 

Asana sunnies. The interchangeable lenses help you deal 

with everything from overcast to extremely bright weather 

conditions, enhancing visual clarity and definition and revealing 

natural colour, thanks to the way they filter light at two specific 

wavelengths. In brief, they’ll help you perform better when 

going at top speed! The glasses cost £159.99 with two 

interchangeable lenses; smithoptics.com. 

5 

BE BEACH READY 

If you love being active 

at the beach, you need a 

bikini that can handle it. 

Finisterre’s new Zonda 

bikini will keep your 

modesty intact. The eyecatching, 

non-padded crop 

top offers UV protection for 

cup sizes A-C and the bikini 

is highly resistant to 

chlorine and made from 

recycled items such as 

disused fishing nets, with 

10 per cent of profits going 

to the charity Surfers 

Against Sewage. It costs 

£85; finisterre.com.

inspiration 

WORDS: Gabrielle Nathan. PHOTOGRAPHY: iStock 

‘MY LIFE 

IN A DAY’ 

Suzie Walker, foodpreneur 

The founder of paleo food brand The Primal 

Pantry, 35, on stripping back snack bars 

‘My five-year-old daughter, Grace, 

wakes me up at 7am and, while I’m 

preparing her breakfast, I make a 

bullet-proof coffee – black with a 

tablespoon of coconut oil and sometimes butter – that 

gives me an energy fix and keeps me going until lunch, 

before logging into my laptop to write my to-do list. 

‘After dropping Grace at school, I drive 15 minutes 

to the office with my Staffie, Rio. We arrive around 

9.15am, by which point all 22 

staff and four other dogs are 

there and coffee is brewing. 

My mornings are packed with 

meetings such as discussing 

what we’ve sold with my sales 

and social media teams. The 

Primal Pantry is now listed in 

14,000 Co-op supermarkets, 

which is exciting. It’s amazing 

how far we’ve come in a few 

years: the first order came off the 

production line in January 2014 

and now we’re stocked in major 

supermarkets and independents 

in the UK and have expanded 

into Europe and the US.’ 

INSPIRATION STRIKES 

‘I had the idea for creating a paleo-diet-friendly snack 

bar in 2013 when working as a nutritionist. My clients 

wanted something they could eat on the go that was 

free from grains, refined sugar and soy. I’d been 

following a Paleolithic, low-carb diet since doing my 

nutrition course in 2009. Two weeks 

after stripping out processed foods, 

my weight stabilised, I had more 

‘We sold 20,000 

bars before they 

arrived from the 

manufacturer’ 

energy and felt better than ever. My 

paleo diet clients also saw fantastic 

results. 

‘After experimenting with some 

raw ingredients, I hit on a few recipes my clients and 

daughter loved. At the same time, I was approached 

through Linked In by my now business partner. He 

thought the products were a great idea so we found a 

manufacturer and raised £16,000 to cover the costs 

of the first production run. We sold 20,000 bars before 

they’d arrived and since then we’ve added two 

flavours and two high-protein bars to the range. Now 

we’re competing against Mars, not just other 

wholefood brands. Because our recipes don’t contain 

Suzie drinks black coffee 

with coconut oil 

She works out 

twice a week 

dairy or other animal 

products, we’ve got 

a huge vegan following. 

‘By half past one, I’m ready for 

lunch, so I head to our kitchen to 

make a paleo salad. I work while 

I eat, catching up on our social 

media accounts or business news. 

I might take Rio for a walk before 

tackling emails, 

sampling new 

products and looking 

at packaging designs. 

It’s very democratic – 

whichever flavour or 

design gets the most 

votes in the office, wins. I love the 

creativity in new product 

development – look out for the new 

Açai Berry and Super Seed Primal 

Bar that’s out soon. 

‘Mid afternoon, I tuck into an 

Apple & Pecan Paleo Raw Bar – 

my favourite flavour – with a cup of 

green tea. Towards the end of the 

day, we have a group ‘huddle’ and 

‘We want to be the world’s most well-known 

real-food brand’ 

Suzie loves the creative side 

of The Primal Pantry 

celebrate any good news, which we’ll toast 

with green or herbal tea – no alcohol! 

‘Twice a week after work, I head to a 

CrossFit class or the gym, where I weight 

train. It keeps me toned and lets me switch 

off. I get home in time to help Grace with her 

homework and put her to bed at 7pm. But 

on Fridays I leave work early to pick her up 

from school. Stuart, my husband, and I eat 

grain-free in the evening: grilled meat or fish 

with veg. Dessert is a square of 90 per cent 

cocoa dark chocolate with a handful of 

almonds. After dinner, I check The Primal 

Pantry’s social media accounts but try to log 

off by 9pm so I can relax with Stuart – we 

love watching box sets. I aim to be in bed by 

about 11.30pm. Along with weight control, 

more energy, improved skin, hair and nails 

and balanced hormones, better sleep is one 

of the many benefits of eating a paleo diet.’ 

SUZIE’S REAL-FOOD TIPS 

● Aim to eat food in its most natural 

state possible – it’s good for you and 

tastes better. 

● Remember, if you can’t pick it, grow 

it or feed it – it’s not real! 

● Keep food simple. If it has more than 

five ingredients or you can’t pronounce 

one of the ingredients, don’t buy it! 

● Paleo eating can be expensive but 

you can request cheaper cuts of meats 

such as brisket and shin at the butcher. 


CONTENTS 

p16 Fit notebook Stylish water bottles p18 Stay healthy on holiday 

Fun ways to keep fit on your break p21 Fit expert Make the most of the green gym 

p22 10-minute tone-up Get your legs shorts-ready for summer 

WORDS: Hally Houldsworth PHOTOGRAPHY: iStock 


SHAPE UP 

FITNESS NEWS ] WORKOUT FIXES ] EXPERT ADVICE 

TRAIN 

SMART 

Ever ‘hit the wall’ during endurance 

exercise and felt like your muscles have 

run out fuel? Scientists have discovered 

that this is actually caused by a lack of 

glucose to the brain (glucose is its prime 

energy source). Research published in 

Cell Metabolism shows that training 

progressively reprogrammes muscle to 

burn less glucose, preserving it as an 

energy source for the brain. So, grab your 

swimsuit, running shoes or cycle helmet 

and keep pushing yourself a little further! 


FITNESS 

notebook 

3 OF THE BEST… 

STYLISH WATER 

BOTTLES 

BIG BOTTLE 

£15.95; thebigbottleco.co.uk 

Large water bottles help you 

keep on top of your daily 

hydration goals. This giant 

one holds 2.2 litres and is BPA free. 

BOBBLE INFUSE 

BOTTLE 

£14.99; waterbobble.uk 

Flavouring plain water with 

a hint of something (think: 

lemon, lime, cucumber…) can 

help keep you sipping. This cute 590ml bottle 

doesn’t contain BPA. 

SPIKED BKR BOTTLE 

£30; mybkr.com 

This 500ml glass, siliconesleeved 

bottle has a nifty 

handle for gym-to-office 

transportation and will look the part in the 

poshest of gyms. Choose from several colours. 

DRINKUP 

Faya Nilsson, aka 

Fitness On Toast, 

Highland Spring 

ambassador 

‘Dehydration can 

hinder your performance. 

Water helps oxygen reach 

your muscles which, in turn, 

helps your body work more 

efficiently. Water also 

lubricates your joints and 

muscles, reducing the risk 

of sprains. 

‘So get into the habit of 

sipping water every 20 

minutes or so during your 

workout, rather than gulping it 

all down at once! I always tell 

my clients to buy a 1.5 litre 

bottle and mark it in 200ml 

increments, labelling each 

line with an hour of the day to 

guide them on consumption.’ 

16 Health & Fitness // healthandfitnessonline.co.uk 

BUMPS AHEAD 

Let’s face it, women go through a lot of changes 

during pregnancy. But one thing that shouldn’t have 

to change is their commitment to exercise. And yet, 

a new study from Aptaclub reveals that more than a 

quarter of expectant mums give up or cut down on 

working out, while a whopping 58 per cent of women 

fear exercising isn’t safe. Don’t be scared. Experts note 

that a pregnancy-approved exercise plan can be a 

great way to relieve prenatal aches and pains – and 

potentially make labour easier. Log on to aptaclub. 

co.uk/activefor2 to find out which moves to do. 

3/4 

MAKE WAVES 

Few things beat a cooling dip in the pool on a hot day, 

but not everyone knows how to swim. Shockingly, 

drowning is the third main cause of accidental death 

worldwide. According to Speedo experts, not enough 

people realise the dangers of water. That’s why it 

has launched Swim Generation, a global initiative 

that supports projects, such as Sri Lanka Women’s 

Swimming Project or RLSS Drowning Prevention 

Campaign UK, to help promote safe swimming. 

Speedo donates funds, kit, time and expertise not 

only to enable projects such as these to prosper, 

but also to help stop preventable water deaths. For 

more information, visit speedo.com/swimgeneration. 

OF BRITS 

would swap their usual 

holiday for a fitness venture* 

WORDS: Sarah Ivory PHOTOGRAPHY: iStock 

*According to research from Ribble Cycles

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STAY 

HEALTHY 

ON 

HOLIDAY 

As science reveals that two weeks of inactivity is bad for your health, here’s how to 

take a break without taking time out from exercise 

You’ve been hitting 

the gym hard to 

hone a bikini body 

and feel you deserve 

an exercise-free 

holiday. Bad news – two weeks 

spent lazing around on the beach 

could seriously harm your health. 

That’s according to the latest 

research from the University of 

Liverpool, which reports that just 14 

days of sedentary behaviour leads 

to significant reductions in fitness, 

not to mention an increased risk of 

chronic ailments such as type 2 

diabetes and heart disease. In fact, 

young 20-somethings saw their 

waistline expand by almost half an 

inch after cutting activity by more 

than 80 per cent for a fortnight. 

Uh-oh! But while your holiday plans 

may include more piña coladas 

than burpees, squeezing in a sweat 

session needn’t encroach on your 

tanning time. Here are the best 

activities to do when you’re several 

thousand miles away from the gym. 

1 WATERSPORTS 

BEST FOR… BEACH BREAKS 

Heading to the seaside? Beach 

breaks boast a plethora of get-fit 

opportunities. Our pick? Shape up on 

the sea. Whatever your fitness goals, 

watersports work the body in plenty of 

ways. Sea kayaking is a great upperbody 

workout that burns around 325 

calories per hour. The increasingly 

popular paddle boarding is great for core 

strength and scorches an impressive 410 

calories per hour. Surfing strengthens 

your back, shoulders and legs, while 

swimming will boost your cardiovascular 

fitness. The options are endless. ‘I took 

up sailing last summer and had so 

much fun and laughed a lot,’ says Jess 

Schuring, owner of Heartcore fitness 

studios (heartcore.co.uk). ‘It was the 

perfect balance of being active on (often 

in) the water, while exploring something 

new.’ Kudos to that. 

PACK THIS 

Look like a pro on the water in this 

neoprene GlideSoul Spring Suit 

(£95; uk.glidesoul.com). 

18Health & Fitness // healthandfitnessonline.co.uk

holiday fitness 

4 

HILL 

TRAINING 

BEST FOR… 

MOUNTAIN RETREATS 

If you’re hiding away in the hills, take 

advantage of the landscape and do some 

incline training. Hill hiking, riding and 

running are crazy cardio boosters that will 

improve your lower-body strength and lung 

power. Go for an all-day outing with fellow 

holidaymakers, hiking to a high lake or 

biking to a viewpoint, or simply find a steep 

uphill section near your lodge and run 

repeated efforts before everyone else 

wakes up for the day. ‘There are so 

many different activities on a mountain 

break that will keep you active,’ says 

Newson. ‘Think zip lining, downhill 

mountain biking and climbing.’ 

PACK THIS 

The compact Montane VIA Razor 15 

backpack is perfect for short hikes and 

trail running (£120; montane.co.uk). 

2TRAIL FITNESS 

BEST FOR… RURAL HIDEAWAYS 

Anyone who has children knows that keeping fit on holiday 

can be a challenge but, if you’re lucky enough to have access to 

some great countryside, the options are endless. For a unique 

way to enjoy the outdoors, consider hiring bicycles and riding the 

trails. Alternatively, buy a local walking book and head off on a 

hike. ‘Hiking is low-intensity and low-impact cardio,’ says Tanya 

Niedzwiecki, body transformation coach at Tanya N Fitness. ‘You 

can find hikes that last 30 minutes, days or even weeks. After a 

longer hike that involves uphills and downhills, you can expect 

to feel a burn in your glutes, quads and calves. It’s a great 

leg workout!’ 

PACK THIS 

Prepare for all weather in Haglöfs’ lightweight and packable 

L.I.M Proof Jacket (£130; haglofs.com). 

3 BODYWEIGHT 

CIRCUITS 

BEST FOR… 

CITY ESCAPES 

If your hotel doesn’t boast a gym 

or pool, you can squeeze in a 

great workout using your 

bodyweight. ‘Circuit training is 

a simple way to get an effective 

workout while on holiday,’ says 

Matt Crane, head coach at 

beelitebodydesign.com. ‘Work 

out first thing and you’ll have a 

huge buzz for the rest of the day, 

plus the time to relax and work 

on that tan!’ Crane recommends 

choosing four to 10 exercises such 

as press-ups, lunges or squat 

thrusts, working for 20 seconds 

and taking 10 seconds’ rest 

between moves. ‘Use the hotel 

furniture as equipment,’ adds 

Carly Newson, owner of FlexPT 

studio (flexpt.co.uk). ‘Triceps dips 

off a chair, box jumps on and off a 

sofa, Bulgarian split squats off the 

bed – these are all good exercises 

for burning extra calories!’ 

Niedzwiecki also recommends 

trying the workouts the city or 

country is famous for: ‘Soul Cycle 

in LA, F45 in Australia or yoga in 

India – they do it best.’ 

PACK THIS 

Attach a TRX Home Gym 

suspension trainer over your 

hotel door for the ultimate 

bodyweight workout (£149; 

trxtraining.co.uk). 


5DAILY ACTIVITY 

BEST FOR… CONTINENTAL CRUISES 

News flash – exercise doesn’t have to fit into a 60-minute slot. You can keep your fitness 

levels high by staying active throughout the day. One of the great luxuries about being on holiday is 

having more time to yourself, so spend all day exploring the sights by foot or hire a bike and pedal 

around the local town. ‘If you’re on a cruise, it’s easier to stay fit than you think – and you don’t 

need the stuffy gym!’ says Newson. ‘Get 

off at every port and go for a walk. You’ll 

increase your number of steps, boost 

your general activity and get to see the 

sights!’ Your fitness goal? Aim to walk 

for at least an hour at every port. 

PACK THIS 

Explore the sights on foot wearing the 

grippy and responsive new Merrell 

Bare Access Flex trainer (£80; 

merrell.com/uk). n 


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H&F’s fitness editor Sarah Ivory digests the latest workout news and research 

FITNESS EXPERT 

OUTDOOR GYM 

Picnics, beach holidays, barbecues, 

camping – ahh, summer has arrived! 

And it’s surely a fact that everything 

is much easier now. 

Getting the kids dressed? Simple, without 

coats or hats to worry about. Waking up 

early for work? Much more tolerable now it’s 

light in the morning. Staying in shape? Even 

that’s effortless when the weather’s nice and 

your workout options are plentiful – surfing, 

canoeing, cycling or swimming, anyone? 

And science shows that outdoor exercise 

is a boon to the body too. Here’s all the 

inspiration you need to hit the green gym… 

1. YOU’LL FIND IT EASIER 

Not only will you feel more motivated to 

exercise outside when the sun’s shining, 

but you’ll also perceive it to be easier than 

normal. A 2009 study found that walkers 

selected a quicker speed but deemed it 

to be easier when hiking outdoors. 

2. YOU’LL BURN MORE CALORIES 

Nature’s gym is tough. When running, 

cycling or walking, changes in gradient 

stress different muscles compared with 

doing the same sport on flat terrain. A 

‘Walkers reported 

feeling happier and 

more confident when 

hiking outside’ 

strong headwind will also make you work 

harder, using more energy and burning 

oodles of calories. 

3. YOU’LL BE A LOT HAPPIER 

Outdoor exercise is good for your mood. 

One study printed in Environmental Science 

& Technology shows that walkers felt more 

enthusiastic, energetic, confident and 

happier when hiking outside than when 

on a treadmill. See you out there! 

Pack your tent, 

explore the UK 

countryside and 

get back to 

nature this 

summer. 

FIT FOR ADVENTURE 

Camping is the ultimate trip for fitness fans. Eating al 

fresco, running through the countryside, sleeping on the 

ground – there’s something very organic about a camping 

vacation that appeals to our adventurous spirit. And just 

as fitness has hit the fashionable fast lane, camping is 

set to become pretty stylish this year too. In fact, festival 

goers are putting aside their party passes in favour of far 

healthier weekends at wellness fests such as Virgin Sport 

events in the UK and US or Austria’s Women’s Summer Festival. 

However, you don’t have to go far to enjoy the great outdoors – one study from GO 

Outdoors shows that thousands of us will remain in the UK for our summer holiday. 

And there’s so much great-value kit to choose from – such as the Apache 4 Tipi Tent 

(from £69.99 at goutdoors.co.uk; pictured) – that it’s easy to camp in style this season. 

PHOTOGRAPHY: iStock 

GAME, SET, MATCH 

Love Wimbledon? If you’ve got a budding Andy Murray or Johanna Konta in your household, 

help them to hone their tennis skills by signing up for The Lawn Tennis Association’s (LTA) 

Tennis for Kids. Not only is tennis great for boosting fitness levels, it’s also a fantastic way to 

make friends – and the LTA’s initiative means that it’s available to all youngsters aged five to 

eight. Free of charge for children, Tennis for Kids courses are led by qualified coaches and 

teach youngsters basic tennis skills. No kit is required, as those attending the six-week course 

will be supplied with rackets and balls. Courses are booking fast; find one in your area at 

lta.org.uk/tennisforkids. Want to try your own hand at tennis? The LTA has joined forces with 

Nike to offer all-female training sessions up and down the country. The ever-popular classes 

take place every Tuesday and offer the chance for women to hone their tennis skills while 

getting fit. Again, you don’t need to own any kit because rackets and balls are provided. All 

you need is the will to give tennis a go! Find out more at tennistuesdays.co.uk. 


10 

MINUTE 

TONE-UP 

SHORT & SWEET 

Get your legs shorts-ready for summer 

with this speedy lower-body workout 

Start with a quick 

warm-up, then 

complete the circuit, 

doing each move for 30 

seconds each. Repeat 

the circuit once more, 

then cool down 

and stretch. 

HEISMAN 

SHUFFLE 

Time: 30 seconds 

Works: Quads, 

hamstrings, calves, 

glutes and core 

Stand with your 

feet hip-width apart, 

elbows bent, arms 

close to your body. 

Hop on your left 

foot, bringing your 

right knee towards 

chest as you drive 

your left arm 

forward, right arm 

back like a sprinter. 

Quickly hop onto 

your right foot, 

reversing the motion. 


home fitness 

SQUATS WITH 

ARMS OVERHEAD 


Works: Quads, hamstrings, 

glutes, shoulders and core 

Stand with your feet hip-width 

apart and arms above your head 

with your palms facing (A). 

Keeping your arms up, bend 

both knees and shift your hips 

back as though you’re sitting 

in a chair (B). 

Use your glutes to return to 

standing and repeat. Do as many 

as you can in 30 seconds. 

A 

B 

WORDS: Lucy Miller PHOTOGRAPHY: Will Ireland MODEL: Fiona @ W Athletic HAIR & MAKE-UP: Louise Heywood @ Artistic Licence 

CLOTHING: Sweaty Betty Athlete Vest, £35; Sweaty Betty Incline Compression Leggings, £85 (sweatybetty.com), New Balance Vazee Pace 

Trainers, £100 (newbalance.co.uk). 

INCH-WORM WITH 

SHOULDER TOUCH 


Works: Legs, glutes, abs, shoulders 

and upper back 

Stand with your feet hip-width apart, 

then bend over and touch the floor in 

front of your feet with both hands (A). 

Keeping your legs straight and core 

tight, walk your hands forwards into 

a straight-arm plank position (B). 

Without moving your hips, touch your 

right hand to your left shoulder (C), 

then lower again. 

Repeat with your other hand, then 

walk your feet towards your hands. 

Stand, jump as high as you can, then 

land softly to repeat the whole move. 

A 

GLUTE BRIDGE AND PULSE 


Works: Hamstrings, glutes, lower 

back and abs 

Lie on your back on the floor with 

your feet directly below your knees, 

arms at your sides, palms down (A). 

Keeping your hands by your sides 

and on the floor, and your neck and 

back relaxed, engage your glutes 

and hamstrings to lift your hips off 

the ground (B). 

Keeping your hips high, squeeze 

your bottom and pulse your hips up 

and down for the whole 30 seconds. 

Slowly lower back to the floor 

once the time is up. 

YOU CAN TRY THIS WORKOUT OUTSIDE FOR EVEN MORE FEELGOOD BENEFITS! 

B 

A 

A 

C 

B 


CONTENTS 

p26 Food notebook Don’t ditch the dairy p28 Nice ices Healthier ways to stay cool 

this summer p31 Recipe revamp Scandi-style salmon p32 Nutrition expert Boost your 

skin with cherries p34 Diet diary Heptathlete Katarina Johnson-Thompson 

WORDS: Hally Houldsworth PHOTOGRAPHY: iStock 


EAT SMART 

NUTRITION TIPS ] DIET ADVICE ] FOOD FACTS 

EAT YOUR 

GRAINS 

Given up gluten? Be sure to still eat plenty 

of gluten-free wholegrains, such as 

buckwheat, quinoa and brown rice. A 

long-term study of more than 100,000 

nurses and health professionals by a team 

of researchers from universities across the 

US found that omitting gluten from your 

diet could increase your risk of coronary 

heart disease. The research found that 

the avoidance of gluten may result in 

reduced consumption of beneficial 

wholegrains, which are key to heart 

health. Time to stock up… 


FOOD 

notebook 

SOUND BITE 

ʻI try to eat well, 

and everything 

I do is really 

just to make 

me feel my 

best.ʼ 

Lea Michele 

4 HEALTHIER 

SAUSAGES FOR 

YOUR BBQ 

Mor Moroccan Spiced 

Pork, Cauliflower and 

Chickpea Sausages 

£2.50 for 6 (40g); Tesco 

Thereʼs around 2g less saturated 

fat per sausage than in most 

premium brands, and more fibre. 

Heck Chicken Italia Sausages 

£3 for 10 chipolatas (340g); 

from supermarkets 

These are very low in saturated 

fat as they’re made with chicken. 

Basil, roasted tomato and 

mozzarella give a good flavour. 

Marks & Spencer Outdoor Bred 

Skinny Sausages 

£3.20 for 6 (400g); M&S 

The gluten-free crumb (with 

chickpea, rice and corn flours), 

is the key to the succulence 

of these low-fat sausages. 

Quorn Chef’s Selection 

Best of British Sausages 

£2.50 for 4 (240g); Tesco 

A posher Quorn sausage, these 

have a better texture and taste 

great with organic ketchup and 

caramelised onions. 

DO EAT DAIRY 

If you enjoy cream on your strawberries, relax… there’s 

now lots of evidence to show dairy fat has a neutral 

or even slightly protective effect on heart disease. 

Saturated fat is now known to be made up of over 30 

different fatty acids, only some of which significantly 

raise cholesterol levels. Milk fat contains more of the 

fatty acid types that don’t elevate cholesterol, plus it 

contains heart-friendly potassium and calcium. Several 

large studies show no association between eating 

cheese and heart disease; and some large studies also 

show yoghurt consumption (including full-fat yoghurt) 

may protect you from type 2 diabetes. Great news. 

ON THE BUTTON 

Fancier doesn’t necessarily mean better 

when it comes to mushrooms. On a scale 

of nutritional worth, common white button 

mushrooms score better than shiitake 

for levels of selenium – a mineral thatʼs 

important for the immune system and has 

been linked to better protection against 

viruses. Standard white mushrooms are 

also higher in blood pressureregulating 

potassium 

and B vitamin 

pantothenic 

acid that helps 

release energy 

from our food. 

BINGE 

DRINKING 

is twice as 

common 

among the 

UK’s highest 

earners 

(21.8%) than 

the lowest 

earners 

(10.7%).* 

WORDS: Angela Dowden PHOTOGRAPHY: iStock * According to the office of National Statistics: Adult drinking habits in Great Britain: 2005 to 2016 


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NICE 

ICES?It’s It’s hard to resist a frozen treat on a scorching day, sohard we to resist a frozen treat on a 

examine the latest bunch of ‘healthier’ ice creams and scorching lollies day, so we've reviewed 

to find out how virtuous they really are the latest crop of ‘healthier’ ice 

creams and lollies to find out how 

virtuous they really are 

Boasting dairy-free and 

vegan ingredients, natural 

sweeteners and healthboosting 

functional 

ingredients, the latest 

frozen treats sound totally guilt-free at 

a glance. But are they really so nutritionally 

squeaky clean – and worth the extra cash 

they command? Weʼve peered closely at 

the ingredients, and had a taste – all in 

the name of research, of course! 

Miiro Chocolate Hazelnut 

£2.49 for a 70ml stick; ocado.com 

Per stick: 166 calories, 5.5g saturated fat, 

11g sugars 

Think dairy-free (vegan) mini Magnums with 

the chocolate swapped for raw cacao and 

you’re correctly imagining what one of 

these tastes like (yummy!). Each one 

supplies just over a quarter of your daily 

recommended saturated fat limit (linked 

to raised cholesterol) – less than in a Mini 

Magnum. But the coconut sugar counts as 

free sugar, with the same negative effects 

as refined sugar, amounting to over a third 

of the recommended daily intake of this 

unhealthy type. 

5/10 


Oppo Colombian Chocolate 

and Hazelnut 

£4.99 for 500ml; Waitrose and Ocado 

Per 100ml (2 scoops): 85 calories, 

2.3g saturates, 5.1g sugars 

You can’t fault how this chocolatey ice 

cream tastes, given the calorie count, 

and the saturated fat and sugar levels are 

reasonably low. The low calorie count is 

largely down to the use of natural-source 

sweeteners stevia and erythritol, in place 

of sugar. Best not to indulge in this ice 

cream if you have IBS, though, as 

erythritol is fermentable by bowel bacteria, 

producing uncomfortable bloating in 

sensitive people. 

7/10 

Yoomoo Frozen Yoghurt Lollies 

£2 for 6 x 55ml; Tesco 

Per stick: 74 calories, 0.5g saturates, 

10.5g sugars 

Made with 65 per cent yoghurt and 5 per 

cent strawberry purée, these lollies are low 

in saturated fat and are slimline – though 

they aren’t very big. The sugar content is 

the main downside, though some of the 

two and a half teaspoons in a stick serving 

will come naturally from the milk. They’re 

a good source of calcium too. 

7/10 

Alpro Vanilla Ice Cream 

£3.50 for 500ml; Sainsbury’s 



Made with soya milk, two scoops of this 

ice cream supplies nearly a third of your 

recommended intake of free sugars and 

isn’t any lower in calories than a standard 

supermarket soft scoop. But it’s suitable for 

vegans and stands out for its fibre content 

– there’s 6.7g in two scoops (equivalent 

to the amount in two and a half slices of 

wholemeal bread). The (added) fibre is a 

soluble variety derived from corn and is 

apparently well tolerated and prebiotic, 

helping good gut bacteria flourish. 

7/10 

Del Monte Smoothie Mango 

£1.50 for 3 x 90ml; supermarkets 

Per stick: 100 calories, 0g saturates, 

20g sugars 

A relatively healthier mainstream lolly, this 

is made with 30 per cent alphonso mango. 

With zero per cent saturated fat, its only real 

downside is the content of added sugar 

– one stick contains two-thirds of your daily 

recommended maximum of free sugars. Plan 

one into your diet by making it your only sugary 

treat of the day and you’ll be ok. 

6/10

protein powders 

Frill The Frozen Smoothie 

Intense Chocolate 

£4.99 for 500ml; Waitrose 



This is made with water, cocoa powder and 

dates – a natural sugar source that doesn’t 

count as the damaging free variety. Other 

ingredients in this low-calorie and vegan iced 

smoothie include inulin fibre (from chicory) 

and psyllium, which replace sugar and fat. 

Together with the dates, they bump up the 

fibre content so a 100ml serving boasts nearly 

30 per cent of your daily recommended fibre 

intake. Steer clear if you have IBS, though, 

as inulin may exacerbate the symptoms. 

8/10 

Skinny Cow Mint Double Chocolate 

£2.50 for 3 x 100ml; Tesco 

Per stick: 128 calories, 2.9g saturates, 

16.8g sugars 

Another hand-held ice cream that contains 

inulin to provide the luxurious texture of a 

higher-fat ice and provides almost 10 per 

cent of your daily fibre requirement. A stick 

supplies less than half the calorie content 

of a similar-sized Magnum, but a sugar 

content that’s not really any lower, so 

overall a mixed bag. 

5/10 

Smooze! Fruit Ice Pops 

Simply Coconut 

£2.50 for 5 x 65ml; Sainsbury’s 

Per ice pop: 102 calories, 4.6g saturates, 

10.9g sugar 

Tapping into the coconut trend, these 

freeze-at-home ice pops are made with 

sweetened coconut milk and are a bit of 

a health fail, apart from being a portioncontrolled 

100 calories. Each one contains 

two and a half level teaspoons of sugar (or 

around a third of the free sugar maximum 

that’s recommended per day) and nearly 

a quarter of the daily recommended intake 

of cholesterol-raising saturated fat. 

3/10 

PHOTOGRAPHY: iStock. WORDS: Angela Dowden 

WORDS: xxxxxxx PHOTOGRAPHY: xxxxxxxxxxxx 

CHECK THE LABEL 

F Stick lollies are best if you’re weight watching – they enforce portion control. 

F More than 5g per 100g is a lot of saturated fat; more than 22g sugar per 100g is a lot. 

F Bear in mind that in dairy ices, a proportion of the sugar will be milk sugar (lactose), 

which doesn’t count as the harmful type. 

F Vegan ice creams might seem lower in sugar, but all of it will be the unhealthy free type. 

F Watch out for coconut – it’s high in saturated fat and calories. 


ecipe revamp 

Scandi-style 

salmon 

This 

easy but elegant starter 

is a step up from the usual 

smoked salmon on bread 

H&F TIPS 

DILL 

This tangy-tasting 

healing herb is 

especially known for 

its ability to boost 

digestive health and 

goes very well with 

smoked fish, pickles 

and yoghurt sauces. 

✽ 

LEMON 

Lemons are rich in 

immune-boosting 

vitamin C, and they 

contain more heartbeneficial 

potassium 

than both grapes 

and apples. 

✽ 

WATERCRESS 

These mineral-rich 

leaves contain more 

iron than spinach, 

more calcium than milk 

and more vitamin C 

than oranges. 

WORDS: Recipe taken from Milly’s Real Food By Nicola Millbank (Harper Collins, £20). 

ADDITIONAL WORDS: Hally Houldsworth 

HOT-SMOKED SALMON, WATERCRESS AND DILL POTATO CAKES 

Serves 4 

200g Désirée potatoes, scrubbed 

1 tbsp olive oil 

1 tbsp dill, finely chopped 

Sea salt 

Freshly ground black pepper 

TO SERVE: 

100g hot-smoked salmon 

2 large handfuls of watercress 

1 lemon, quartered 

1 Using a vegetable peeler, shave the 

potatoes into long ribbons. Pop them in 

a bowl, season with a pinch of salt and 

stir well. Gather up the potato ribbons and 

squeeze out any excess water. Discard the 

water, return the potatoes to the bowl along 

with the black pepper and dill and stir well. 

2 Heat the oil in a large frying pan over 

a medium to high heat. Divide the potato 

ribbon pile into four, and, using a round 

pastry cutter as a guide, create four circular 

potato cakes in the pan. If you don’t have 

a pastry cutter, just (carefully!) mould the 

cakes using your hands. Push them down 

a little and cook for 4–5 minutes on either 

side until golden brown. 

3 Once cooked, remove the cakes 

from the pan and drain on kitchen paper. 

To serve, place the potato cakes on 

individual plates, top with the salmon 

and watercress and place a wedge of 

lemon on the side. 


H&F’s nutritionist AmandaHamilton digests this month’s diet news 

NUTRITION EXPERT 

SKIN BOOSTERS 

It’s peak cherry season, which makes 

me very happy as I love these luscious 

purple-red fruits. Cherries are one of the 

best sources of anthocyanins, a type of 

antioxidant that’s been shown to suppress 

inflammation and stabilise collagen, making 

them a top skin-friendly fruit. One study 

showed that anthocyanins helped alleviate 

photoageing as well as helping protect 

human skin from collagen degradation 

after being exposed to UVB radiation. 

Of course, eating cherries isn’t a 

substitute for a good skincare regime and 

wearing sunscreen, but they’re a delicious 

way to give your complexion a boost from 

the inside out. I like the super-dark and 

juicy Bing variety – they’re delicious as a 

snack on their own, thrown into a smoothie 

or chopped on top of porridge. 

Cherries aren’t the only colourful produce 

that can boost your summer skin. Orangered-hued 

fruit and veg, such as carrots, red 

peppers, tomatoes, orange-fleshed melon 

and apricots are rich in carotenoids, which 

University of Düsseldorf researchers found 

‘Cherries are one of 

the best sources 

of skin-friendly 

anthocyanins’ 

provided a small measure of sun protection 

from the inside out. 

Other top dietary tips for your skin 

include getting enough lean protein and 

zinc (from foods such as wholegrains, lean 

red meat and seafood, such as crab), to 

help wounds and breakouts heal faster. 

To ensure your skin stays plump and 

hydrated, drink plenty of fluids. Water, tea, 

coffee and juices all count. Why not try 

tasty, low-sugar birch or bamboo water? 

The humble cauliflower is still in vogue, 

cropping up on fancy menus and 

finding its way into artsy food shots all 

over Instagram. 

It’s a member of the cruciferous family 

and, as such, has many of the same 

benefits as its greener cousins kale, 

broccoli and cabbage – including good 

amounts of the B vitamin folic acid, which 

helps make red blood cells, immuneboosting 

vitamin C and anti-cancer 

compounds known as isothiocyanates. 

Try using 

the versatile 

cauliflower when 

barbecuing this 

summer. 

COOK WITH CAULI 

Try these simple, healthy ways to eat 

it at home this summer: slice crosswise 

through the head to produce very lowfat, 

meat-free steaks for barbecuing 

(marinade in olive oil, garlic and lemon 

before chargrilling), or make a fast, 

healthy dip by whizzing steamed 

cauliflower florets with Greek yoghurt, 

lemon zest, garlic, cumin and olive oil to 

taste. You might find low-carb cauliflower 

‘rice’ appeals more in the warmer 

weather, too – look for a recipe online. 

PART-TIME VEGANISM 

Q Is the VB6 (Vegan before 6pm) diet good to help me go vegan? 

A The VB6 diet involves following a vegan diet before 6pm. After this, 

you’re ‘allowed’ to eat meat, fish, dairy and eggs, but you’re still advised to 

limit processed foods. I don’t think there’s a particular evidence base behind 

it, but it’s good if it leads to eating more fruit, vegetables and wholegrains, 

and less meat and processed foods. Of course, if you save up all the highfat 

and high-calorie stuff until the evening and don’t eat much more healthily 

overall, it may not lead to weight loss or health benefits. But if you’re using 

it as a gradual switch to a vegan diet, you can practise and prepare healthy 

vegan meals containing sufficient nutrients such as zinc,iron, vitamins D 

and B12. Visit vegansociety.com for more helpful info. 


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Includes 14 workouts 

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TECHNOLOGY 

Providing the perfect 

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For higher intensity 

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(iFit® compatible) 

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Scientifi cally 

engineered to 

deliver a fluid, 

natural motion 

Treadmills | Cross Trainers | Exercise Bikes | Rowing Machines | Functional Fitness | Boxing 

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diet diary 

‘What I ate today’ 

Katarina 

Johnson-Thompson 

The heptathlete, 24, tells us what fuels her training 

BREAKFAST 

‘I’ve been in Montpellier, 

France, since December to 

work with new coaches. 

I get up at 8.30am and 

training starts at 10am with 

decathlete Kevin Mayer and 

heptathlete Nana Djimou. 

On Mondays and Tuesdays, 

when I have two sessions in 

one day, breakfast is granola 

with semi-skimmed milk, 

SiS Whey Protein (£25 for 

1kg; scienceinsport.com) 

and strawberries. From 

Wednesdays to Saturdays, 

when I have one session a 

day, I use SiS Whey Protein 

in a shake with strawberries, 

blueberries, raspberries and 

banana. Sunday’s my day 

off, so I’ll have eggs with 

salmon and avocado on 

toast, with fresh juice.’ 

LUNCH 

‘I love eggs – so I do 

poached or scrambled 

and eat them with 

tomatoes, avocado and 

salmon. I have two or 

three eggs with a couple 

of slices of wholemeal 

toast. I’ll usually have 

lunch as soon as I get 

in from training, which, 

depending on the day, 

is usually around 1.30pm. 

On my day off, I may 

have an early dinner/get 

a takeaway or go out 

and have a late lunch. 

The SiS nutritionists 

help advise me on what 

I should be eating. 

I also use the myfitnesspal 

app (myfitnesspal.com) 

to keep track of what 

I’m eating.’ 

DINNER 

‘I love making chicken and 

rice salad, or steak. I’ll put 

olives, mozzarella, tomatoes 

and spinach in the salad. 

I tend not to have too many 

sweet things but don’t deny 

myself if I get the urge to 

have a pastry or cake. 

Luckily, I don’t get that urge 

too often! I’ll have an SiS 

Overnight Protein (£48 for 

1kg) if I feel I need it, then go 

to bed around 11pm.’ 

SNACKS 

‘I snack on fruit such as 

bananas and I might have an 

SiS Whey 20 sachet (£8 

for 4) after a gym session. I 

hydrate with my BRITA fill&go 

Active bottle (brita.co.uk) 

throughout the day – the 

built-in filter works well.’ 

SUPPLEMENTS 

‘I take probiotics and SiS 

Immune (£7 for 20 tablets) 

to help keep colds at bay, 

plus omega supplements. 

If I’m in for a hard speed 

endurance session where 

my legs will feel like jelly 

due to lactic build-up, I 

take an SiS Go Energy and 

Caffeine Gel (£11 for 6) 

before training and a SiS 

Whey20 right after. British 

Athletics does blood tests 

every eight weeks to check 

if I’m low on anything.’ 

PHILOSOPHY 

‘One good meal isn’t going 

to make you healthy and 

one bad one won’t make 

you unhealthy. Have a little 

of what you fancy or 

you’ll get cravings.’ 

Katarina Johnson-Thompson is an ambassador for the new BRITA fill&go Active filter 

bottle, a sustainable way to stay hydrated on the go. Find out more at brita.co.uk. 

Nutritionist 

Fiona Hunter 

NUTRITIONIST’S VERDICT 

‘Katarina’s diet needs to provide the correct balance of macronutrients 

to fuel her training and sufficient micronutrients to keep her healthy, so 

using a food-tracker app such as myfitnesspal is a great way to get a 

breakdown of what she’s eating. Her diet is healthy and perfectly balanced 

for her needs and she understands the occasional treat is okay. Heavy 

training can affect the balance of bacteria in the gut, so taking a probiotic 

is sensible. Eating prebiotic foods such as bananas, onions, asparagus 

and fibre-rich foods encourages the growth of healthy bacteria in the gut.’ 

SCORE 

10 

10 

WORDS: Emma Lewis 


CONTENTS 

p38 Health notebook Relax about holiday handwashing p40 Cover up! 

How to arm yourself against the sun p43 Psychology Press the pause button on life 

p45 Beauty notebook Self-tan dos and don’ts p46 Beauty bag The latest buys 

GET THE 

GLOW 

WORDS: Hally Houldsworth PHOTOGRAPHY: iStock Slissie anti-snacking device (from £24.99; slissie.co.uk) 

Are breakouts and an uneven skin tone 

all you see when you look in the mirror? 

Turns out beauty really does come from 

within! According to a study published in 

the Journal of the American Academy of 

Dermatology, processed sugary, highglycaemic 

index (GI) foods such as sweets 

and doughnuts are far more likely to cause 

breakouts than low-GI foods because they 

increase the hormones that stimulate the 

skin to produce oils. So when you get a 

craving for sweet food, reach for fruit, 

such as kiwi fruit or pineapple, as it’s lower 

GI. The vitamin C in these fruits stimulates 

the production of collagen, which 

smoothes out the skin. Don’t overdo the 

fruit though, as it’s still high in fruit sugars. 


HEALTHY YOU 

LATEST NEWS ] MIND AND BODY ] EXPERT ADVICE 


HEALTH 

notebook 

3 OF THE BEST 

NATURAL SEX AIDS 

REVIVE INTIMACY 

Experiencing a little 

discomfort during intimate 

moments? Check out the 

new water-based Durex 

Naturals Intimate Gel (9.99 for 100ml; 

durex.co.uk). 

REGAIN NORMALITY 

Put that rev back in your 

engine with superfood 

supplement Sex from 

Beauty Works (£65 for 120 

capsules; uk.beautyworkswest.com), with 

vitamins, minerals and amino acids. 

RESTORE MOISTURE 

If you suffer from vaginal 

dryness, try Hyalofemme 

vaginal moisturiser, with 

hyaluronic acid that 

plumps up cell walls and restores elasticity. 

£8.99 for 30g; purpleorchidpharma.com. 

TIPS FOR AN 

ALLERGY-FREE 

HOME 

Dr Jill Warner, 

allergy expert & 

immunologist 

‘Use allergenproof 

barrier 

covers on duvets, mattresses 

and pillows and wash your 

bedding regularly at at least 

60º. Replace your carpets 

with hard flooring as this 

accumulates fewer allergens. 

Wash rugs, and vacuum 

regularly, including beds and 

soft furnishings. Use a high 

filtration vacuum cleaner** 

that can collect and contain 

tiny particles and clean a 

variety of surfaces. Decrease 

home humidity by increasing 

the ventilation. Use extractor 

fans to keep the house dry.’ 


WASH & GO 

Do you always pack anti-bac soap, worried you’ll 

need it to help keep bugs at bay on holiday? 

According to a recent study at Rutgers University- 

New Brunswick, you don’t need to bother. 

Researchers found that antibacterial soap wasn’t 

much more effective than normal soap at removing 

bacteria, and there was no difference in efficacy 

whether you used hot or cold water either. In fact, 

washing your hands for as little as 10 seconds is 

effective enough for removing germs. That’s one 

thing less to fret about on your foreign trip, then… 

60%of us watch more 

sport on TV than 

we play in real life. 

Don’t just watch 

Wimbledon – hit 

some balls!* 

SPA FINDER 

Looking for a spa break but overwhelmed by the choice? Queen of 

Retreats (queenofretreats.com), the UK’s leading retreat review site, 

has had a beautiful makeover and offers a collection of the world’s 

best retreats, all of which have been reviewed in person by its team 

of trusted writers and wellbeing buffs. 

All the retreats are featured by invitation only and expected to meet strict criteria. Whether 

you want to deeply relax, get creative, recharge and rebalance or change your life, you can 

have a browse, then contact the retreat quickly and directly from the site. Newly reviewed 

retreats will be loaded weekly throughout the coming months, so get booking! 

WORDS: Eve Boggenpoel, Emma Lewis, Hally Houldsworth PHOTOGRAPHY: iStock 

*According to a survey by DW Fitness (dwfitnessclubs.com) **Such as the Kobold VK200 home cleaning 

system; https://kobold.vorwerk.co.uk/home/

ENERGY IN 

AN INSTANT 

NEW 

Kick-Start your performance with this 

great-tasting caffeine gum. Effective in 

under 15 minutes, each piece delivers 100mg 

of fast-release caffeine to boost energy and 

concentration. Packed in handy pocket size 

blisters, Kick-Start Gum is a gym bag essential. 

Proud Official Suppliers to: 

TRIAL OFFER* * 

£10 OFF 

TRIAL OFFER* 

Only £24.95 £14.95 

120 pieces (12 x 10 packs) 

www.HEALTHSPANELITE.co.uk 

*£10 off voucher valid against Kick-Start Gum only. Quote code EHFEJN when ordering at checkout. 

Please allow up to five working days for delivery. Free delivery on all Healthspan Elite ® orders delivered 

to UK addresses. Single use only. Voucher valid until 31.08.17 at www.healthspanelite.co.uk 

and only when purchasing Healthspan Elite ® products. 

ENTER OFFER CODE 

EHFEJN 

FREE UK DELIVERY

COVER 

UP! 

Need to top up on 

sunscreen? Whether you 

want anti-wrinkle or ultrawaterproof, 

here are the 

latest formulations to keep 

your skin safe this summer 

Shopping for 

sunscreens 

can be a 

confusing 

business, 

thanks 

to everchanging 

formulae and new 

product launches. Whether 

you’re commuting in the city 

or playing sport on the beach, 

here are the best new 

products for your needs. 

1. BEST FOR A NATURAL TAN 

Beauty & Go Summer Skin Drink 

(£3.99 for 250ml; mybeautyandgo.co.uk) 

Swap your sundowner for this bioactive beauty drink, 

designed to prolong that sunkissed look. Loaded with 

orange peel macro-antioxidants and vitamins A, C, E, 

B6 and B12, plus betacarotes (proven to give skin a 

healthy glow), co-Q10, green tea, aloe vera and 

chamomile, the zesty juice helps fight UV free-radical 

damage and aid tissue repair. You can also drink it 

before sun exposure to prime your skin’s shield 

and boost your natural glow. 

2. BEST FOR SPORT 

Prevention + Sport Sunscreen Spray SPF 50 

(£38 for 177ml; call 0345 504 0461 for stockists) 

Day-long hikes, distance running and outdoor 

workouts all add up to long-term sun exposure, so it’s 

more important than ever to stay protected. Enriched 

with plant-derived stem cells and antioxidants, this 

sunscreen spray is specially formulated to cope with 

long hours in the sun. Rich in organic ingredients such 

as almond and jojoba oils, and free from parabens, it’s 

kind to your skin and suitable for face and body. The 

ultra sheer, lightweight formula is quickly absorbed. 

Spray it all over and get your trainers on! 

2 

1 

2 


sunprotection 

3. BEST FOR ANTI-AGEING 

Decléor Aroma Sun Expert Protective 

Anti-Wrinkle Cream SPF 50 Face 

(£29 for 50ml; decleor.co.uk) 

Up the ante with this multi-tasking, antiwrinkle 

SPF. Combining UVA and UVB filters 

with a DNA protection complex, the Decléor 

Aroma Anti-Wrinkle Cream with SPF 50 

provides serious sun protection for all skin 

types, but is particularly beneficial for mature 

and fair skin. Infused with vanilla and jasmine 

extracts, the formula boosts your skin’s 

natural defences while the sol-collagenine 

anti-ageing complex reduces the 

appearance of fine lines and wrinkles. 

4. BEST FOR THE BEACH 

Vichy Ideal Soleil Anti-Sand Milk SPF 30 

& SPF 50 (£18 for 200ml; feelunique.com) 

Don’t fancy a sandy exfoliation every time 

you apply sunscreen on the beach? Enter 

Vichy Ideal Soleil Anti-Sand Milk with SPF 

30. This clever, non-sticky, water-resistant 

formula has a dry finish that gives sand the 

brush off. Suitable for the most sensitive 

of skins, it’s light and non-greasy, while 

the UVA and UVB filters offer your body 

maximum protection. 

5. BEST FOR THE CITY 

Darphin Intral Environmental 

Lightweight Shield SPF50 

(£35 for 30ml; darphin.com) 

Did you know city pollution can increase 

the damage UV rays cause to your skin? 

Created with 100 per cent mineral UVA and 

UVB filters, and enriched with wheat protein, 

this SPF 50 protects your skin from urban 

pollutants as well as from the sun’s rays. 

Formulated with natural mineral pigments, 

the nude fluid is virtually undetectable on 

the skin so it’s perfect for wearing to the 

office. The gentle formula means it’s 

great for delicate areas around 

the eyes. 

7 

3 

6 

5 

4 

6. BEST FOR 

WATERSPORTS 

Techniblock SPF50 

Wet and Dry Sun Protection 

(£17 for 200ml; techniblock.co.uk) 

Most sunscreens use emulsifiers to carry 

UV filters, which, after prolonged swimming 

or excessive perspiration, break down, 

meaning constant re-application. Not 

ideal for water babes. Techniblock SPF50 

Wet & Dry Sunscreen contains no oils or 

emulsifiers, giving longer-lasting protection, 

and no need to reapply after swimming. It’s 

also quickly absorbed so you don’t need 

to rub it in, and it can be applied to wet 

skin. And with no emulsifiers, it won’t block 

pores or irritate sensitive skin – bonus. 

7. BEST FOR TRAVEL 

Green People’s Sun Care 

Sun Travel Collection 

(£37.95, Scent-Free Sun Lotion SPF 30, 

Sun Lotion SPF 15 with Tan Accelerator, 

Hydrating After Sun Lotion – all 100ml; 

greenpeople.co.uk) 

Stay organic on your travels with this 

chemical-free suncare kit. The Scent-Free 

Sun Lotion SPF 30 is enriched with green 

tea, avocado and rosemary extract, and 

perfect for those with ultra-sensitive skin. 

Use the Sun Lotion SPF 15 with Tan 

Accelerator to intensify your golden glow. 

Containing inositol to increase melanin 

production, it can boost your tan by 25 per 

cent. And soothe sun-parched skin with 

the After Sun Lotion, rich in aloe vera and 

calendula, to minimise peeling and 

prolong your summer colour. n 

WORDS: Hally Houldsworth, Mary Comber PHOTOGRAPHY: iStock 

Ultrasun Overnight Summer 

Skin Recovery Mask 

(£38 for 50 ml; ultrasun.com) 

If you’ve overdone the sun, apply 

this soothing mask to your face, 

neck and décolletage before bed, 

and the slow-releasing hyaluronic 

acid and brown algae actives will 

work overnight to rehydrate 

parched skin and prevent skin 

THREE OF THE BEST AFTER-SUN BUYS 

Institut Esthederm Micellar 

After Sun Shower Gel 

(£18 for 200ml; spacenk.com) 

Heading for a night out after the 

beach? This deliciously scented 

shower gel will remove sunscreen, 

salt, sand and chlorine. Free from 

sulphates and silicones, the 

soothing cleanser reinforces the 

skin’s barrier and calms redness. 

SOLAIT Moisturising 

After Sun Face Lotion 

(£2.49 for 50ml; superdrug) 

Specially formulated with 

aloe vera and cucumber 

juice to cool, soothe and 

nourish sun-exposed skin for 

24 hours. Helps to prevent 

peeling, while vitamin E 

protects from free-radicals. 


£5 OFF 

17 SEPTEMBER 2017 

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psychology 

PRESS 

PAUSE 

Too much going on? Here’s 

how to slow down and 

discover your true needs 

WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock 

Got something on your mind? 

Actually, in the course of 

a day, you’re likely to have 

around 60,000 things on 

your mind. That’s an awful lot of ideas 

to be juggling. Add a demanding work 

schedule, gardening project or wedding to 

plan and that figure rockets. It’s exhausting 

just thinking about it! 

‘For many of us, life has become a 

running paragraph with no punctuation,’ 

says Danielle Marchant, author of new 

book Pause: How to press pause before 

life does it for you (Aster, £12.99). At best, 

the merry-go-round of commuting, long 

days at the office and domestic chores 

means there’s little time left for you. At 

worst, pushing yourself too hard can lead 

to depression and a weakened immune 

system. ‘Pause is the full-stop that allows 

us to consider the next sentence in our 

lives,’ says Marchant. ‘In that space, 

there lies the opportunity for refection 

and, perhaps, transition or change.’ 

Pausing is all about making new 

discoveries. It allows you contact the part 

of yourself that knows what you truly need, 

what makes you deeply happy. It enables 

you to connect with your authentic self and 

learn how to express it in your life. Want to 

give it a go? Marchant suggests focusing 

on three areas – nature, spirit and creativity. 

KEEP IT NATURAL 

Modern-day pressures mean many of us 

have lost our connection to more natural 

rhythms. Artificial light keeps us awake in 

the evening, harsh alarms chase us out of 

QSHELF HELPQ 

Each issue, we bring you the best advice from the self-help classics 

This month we look at The Life 

Changing Magic of Tidying by 

Marie Kondo (Vermilion, £10.99) 

In a nutshell: Want to feel more 

confident, be more successful and 

have the motivation to create the life 

bed in the morning. Tuning into your body 

and asking it what it needs will bring you 

back into a more harmonious rhythm. 

Take a break: Find a place in nature that 

you love, ideally with water nearby, and 

ban all technology – no phone, watch or 

even pen and paper. Spend the next hour 

or so considering a ‘big’ question in your 

life – what you long for, what you deeply 

need or who were you before you started 

living the life people expected of you. 

Breathe into your belly and allow insights 

to come to you rather than using your 

logical, left-hemisphere brain. 

FEEL THE SPIRIT 

Whether you think of it as life force, chi or 

a benevolent universe that brings you the 

experiences you need to grow into yourself, 

‘spirit’ is an ever-present source of healing 

and support. It’s your intuition, the spark 

that ignites your passion and desire for 

connection. Tuning into this deeper aspect 

of yourself through meditation will help 

you follow your heart. 

Take a break: If you think you can’t 

meditate, Marchant suggests trying the 

you want? Kondo advises clearing 

your clutter in one fell swoop (albeit 

one that can last six months) to reset 

your life. The book may be a little 

OCD for some, but her suggestion 

to mindfully appreciate your 

Bee Meditation. Spend a couple of 

moments focusing on your breath, then 

close your eyes, put your thumbs over your 

ears and cover your eyes with your fingers. 

For the next 10 breaths, make a gentle 

humming sound on each exhale. 

GET CREATIVE 

It’s easy to think you’re not artistic, but 

creativity is more than being able to draw 

or make handmade gifts. It’s the expression 

of your uniqueness that makes something 

creative, says Marchant. Your most 

important creation is, of course, your life. 

And using nature and spirit to fuel this 

creation gives you a powerful set of tools. 

Take a break: To discover what will make 

your heart sing, it helps to bypass your 

conscious mind. Images often speak 

directly to your subconscious, so make 

a virtual vision board by researching and 

collecting inspiring images online, whether 

from Instagram or National Geographic. 

Use the images as screensavers on your 

PC or as a home screen on your mobile to 

remind yourself to take a pause from daily 

life and connect to the bigger picture. 

possessions before you let go of 

them eases the process and helps 

you tune into your deeper values. 

A nugget: ‘The question of what 

you want to own is the question 

of how you want to live your life.’ 


PERFECTIL.COM 

“ My go-to vitamin 

is Perfectil. I really 

feel my skin and 

hair are radiant 

and shining.” 

From Boots, Superdrug, supermarkets, Holland & Barrett, health stores, pharmacies 

With biotin which contributes to the maintenance of normal skin, plus selenium and zinc 

which contribute to the maintenance of normal hair and nails. 

*UK’s No1 beauty supplement brand for skin, hair and nails. Nielsen GB ScanTrack Total Coverage Unit Sales 52 w/e 3 December 2016.

eauty news 

UNHEALTHY GLOW? 

It’s the season for having a bit of colour, 

but some dermatologists are still hesitant 

to recommend self-tanning lotions. One 

study by the FDA (US Food and Drug 

Administration) found 11 per cent of DHA 

(the pigment-producing molecule) goes 

beyond the surface to reach skin cells in 

the dermis and epidermis with effects still 

unknown. The risk of free-radical damage 

on skin was highlighted by 

another study. For now, 

choose a self-tanner 

without DHA: Tropic 

Shimmering Body Oil (£28 

for 150ml; tropicskincare. 

com) contains organic 

coconut oil infused with 

golden shimmer, while 

Jurlique Sunless Tanner (£24 

for 150ml; jurlique.co.uk) 

leaves a natural glow. 

Beauty 

NOTEBOOK 

Look your best with the latest products 

3 

of the best… 

WATER-RESISTANT 

MAKE-UP 

WORDS:Yanar Alkayat PHOTOGRAPHY: iStock 

Leonor Greyl 

Masque Quintessence, 

£84 for 200ml; 

cultbeauty.co.uk 

CELEBRITY 

CORNER 

‘I’m obsessed with 

Leonor Greyl Masque 

Quintessence for 

Madonna’s hair! It 

moisturises, reconstructs 

and nourishes.’ 

Andy LeCompte, 

Madonna’s stylist 

3INA WATERPROOF 

DEFINITION MASCARA, 

£8.50 for 9ml; uk.3ina.com 

Defy sweat, humidity and water 

and create elegantly defined lashes 

without clumping or dryness. 

Remove with an oil-based cleanser. 

PRIMARK BLUE WORKOUT 

WATERPROOF EYELINER, 

£1; Primark stores nationwide 

A solid, creamy pigment for the 

most affordable price ever. Now 

you really can play with trends 

without breaking the bank. 

EXPERT TIP 

Exposure to city pollution when wearing 

make-up can lead to build-up on the 

skin surface, so double cleanse. 

DR PREEMA VIG, DR PREEMA LONDON CLINIC; DRPREEMA.COM 

URBAN DECAY VICE LIQUID 

LIPSTICK, £15.50 for 5.3ml; 

urbandecay.co.uk 

Pop lips with colour that genuinely 

lasts. This lipstick is so waterproof 

it now comes with a cleanser. Itʼs 

sweat, splash and dancefloor 

proof, guaranteed. 


eauty 

BEAUTY BAG 

Look good and feel amazing with this month’s hottest products 

1 2 

3 

4 

6 

5 

7 

1. Stila Magnificent Metals 

Glitter & Glow Eyeshadow, 

£23 for 45ml; stila.co.uk 

Get festival-ready with this 

lightweight, comfortable-towear, 

long-lasting sparkle. 

Varying sizes of pearl and 

glitter give max effect. 

2. Philip Kingsley After-Sun 

Scalp Mask, £17 for 75ml; 

philipkingsley.co.uk 

Been in the sun too long? This 

cooling, soothing mask with 

chamomile extract and aloe 

vera will keep your scalp 

healthy and hydrated. 

3. Magnitone WellHeeled, 

£24.99; magnitone.co.uk 

Need to prep your feet for your 

hols? This express system 

will give you salon-soft feet in 

seconds. The 360 o rollers 

gently smooth dry, rough skin. 

4. Gatineau Floracil Plus 

Eye Make-Up Remover, 

£18 for 118ml; qvcuk.com 

Dissolve waterproof make-up, 

while aloe vera hydrates and 

reduces puffiness, witch hazel 

and vitamin E protect and firm. 

5. Inglot Everlight Mousse 

Foundation, £14 for 14; 

inglotcosmetics.com 

Get a flawless matte coverage 

without heavy foundation. 

Enriched with vitamin E and 

argan oil, this leaves skin silky 

soft and evens out skin tone. 

6. Jurlique Rose Hand Cream 

Handpicked 2017, £22 for 

75ml; jurlique.co.uk 

Restore smoothness to dry 

hands with rose gallica extract, 

gathered from this year’s crop 

of organic roses. A luxurious 

cream that smells divine. 

7. Liz Earle Cleanse & Polish 

Grapefruit & Patchouli, 

£22.75 for 150ml; lizearle.com 

Freshen up in warmer weather 

with this zesty cleanser, with 

grapefruit, patchouli and 

soothing chamomile to remove 

daily grime and make-up. 

WORDS: Eve Boggenpoel 


BEACH BAG 

essentials 

5 

4 

1 

2 

3 

® 

1 OCOGlasses 2 FLOPZFlip-flops 3 Whitworths 4 DorcoEve6Razor 5 Bio-Synergy 

FullofSuper 

CoconutSkinnyWater 

Treat yourself to these Help yourself unwind Cacao Maca-roons Don't forget your 

Sienna Alexander 

Mayfair sunglasses 

from OCO, which 

stocks contemporary 

international eyewear 

brands. Visit the OCO 

boutique in London's 

Spitalfields or browse 

and buy online; 

ocoglasses.co.uk. 

on holiday - these 

super-comfy flip-flops 

with vibrant coral 

designs provide 

a unique massaging 

sensation, thanks to 

the textured flopZgel 

on the insoles. Sounds 

like bliss… 

£30; flopz.com. 

Try these delicious 

snacks filled with 

almonds, coconut and 

golden flaxseed. 

They're gluten and 

soy-free, and 

vegetarian. £1.50; 

from selected Tescos; 

fullofsuper.co.uk. 

razor! The Dorco Eve 

6 has six blades in 

a double 3-blade 

format for a closer 

shave. From £5.45 

– use the code 

'HOLIDAY10' at 

checkout for 10% off 

until August 31, 2017 

at razorsbydorco.co.uk. 

Enjoy the taste of the 

Caribbean and kick 

your sugar cravings 

with coconut Skinny 

Water. It's made from 

the finest ingredients 

and UK spring water 

and has zero sugar. 

£1.59; Primark and 

other leading stores.

promotion 

It's summer holiday 

time, but have you got 

everything you need? 

Here's our selection 

of this season's musthaves 

for your wellearned 

break 

8 

6 

10 

11 

9 

7 

6 Techniblock 

SPF3oAerosol 

Got sensitive skin 

that's prone to prickly 

heat? This sunscreen 

is a must. It's a clear, 

unscented, oil-free 

spray that offers 

lasting, waterproof 

protection. 

£13 for 150ml; 

techniblock.co.uk. 

7 Sõsar Misty Sea 

Mud Mask 

Help heal sunburnt 

skin with this 

soothing mask. It 

moisturises, cleanses 

and improves blood 

circulation and the 

flow of oxygen and 

nutrients to the skin. 

£14 for 90ml; 

organicallyepic.uk. 

8 Seafolly 

Oversized Beach Bag 

This versatile woven 

cotton Aztec-pattern 

beach bag is perfect 

for carrying all your 

beach essentials. It 

can also fold down to 

make a smaller bag 

with longer straps 

– clever! £58; 

cocobay.co.uk. 

9 SeafollyBlock 

Party DenimBikini 

Channel the ultimate 

sports-luxe perfection 

with this denim-style 

bandeau bikini. 

Supportive enough 

for swimming and 

stylish enough for 

poolside glamour, 

it's a holiday must. 

£92; cocobay.co.uk. 

10 JungleFormula 

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Protect the smallest 

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ALL ABOUT 

The leading Instagram fitness influencer thrives on showing the world how to live 

healthily. We go behind the scenes with this month’s cover star Clean Eating Alice 


celebrity fi tness 

Curled up on a sofa in the 

studio where she’s just been 

photographed for this month’s 

H&F cover story, 24-year-old 

Alice Liveing radiates good 

health. Her flawless skin, shiny 

hair and megawatt smile top off 

a spectacularly honed physique 

that’s clad in Lululemon leggings 

and a Triumph Lingerie crop top. 

Take a brief glance at her Instagram account, with 567,000 

followers and counting and it’s clear that Clean Eating Alice, 

as she’s known to her fans, has a lot to smile about. Between 

regular posts featuring her beautifully constructed healthy 

meals and photos showing the diminutive fitness star (she’s 

5ft 1in) sculpting her considerable muscles at top London 

gyms are images of Alice promoting her third book, Everyday 

Fitness (£14.99, Thorsons). This latest publication reveals the 

moves and training plans that have helped bring about and 

maintain Alice’s transformation from overweight teen to 

svelte, body-confident young woman. 

As she reaches for her coffee (a single-shot Americano with 

regular milk – no non-dairy alternatives here), Alice apologises 

for her rasping tones. Following a busy few days of events 

and appearances, she’s lost her voice, but – with characteristic 

positivity – Alice remains undeterred, her enthusiasm for 

sharing her belief that eating and training correctly can make 

everyone healthier and happier undented. 


WORDS: Gabrielle Nathan PHOTOGRAPHY: Helen Marsden CLOTHING: Previous page: Lorna JaneYingYang 

Reversible Sports Bra, £54 (lornajane.co.uk). Roxy Summer Cocktail Bikini Bottoms, £32 (roxy-uk.co.uk). 

This page: New Balance Hero Bra, £30 (newbalance.co.uk). We Are Handsome Azul Performance Capri, £89 

(wearehandsome.com). Asics Nitrofuze trainers, £65 (asics.co.uk) 

DAILY SCHEDULE 

When she describes her typical day, it’s 

hardly surprising that Alice has lost her voice. 

She gets up early (‘between half five and six 

am’), preps and eats a healthy breakfast, 

then heads to the Third Space gym in 

London’s Soho to complete an hour-long 

weight-training workout before coaching her 

first few PT clients. When she leaves our 

shoot, she’ll head back to the gym to eat her 

lunch (‘I make a large dinner and pack up 

what’s left for the next day’) and continue 

with PT sessions. Between clients, she 

handles her blog work, taking calls, 

attending meetings and giving interviews. 

In the evening, if she doesn’t have 

blogger events to attend, she’ll either meet 

her boyfriend – ‘although we both work 

incredibly hard so see each other rarely at 

the moment’ – or hang out with friends. 

‘Thankfully, a lot of them are into fitness 

so we’ll go to a training session together, 

which kills two birds!’ she laughs. Once 

home, the committed fitness blogger 

prepares and photographs her dinner, 

before getting stuck into some bedtime 

reading: ‘I want to be a real expert in my 

field, so I swat up on the latest research on 

training.’ Working on her blog seven days 

a week can be draining, but she clearly 

ALICE’S SUMMER DIET TIPS 

m Eat seasonally, and make the 

most of all the delicious veg and 

fruit on offer to bulk out your 

meals and increase your 

nutrient intake. 

m Try to prepare all your meals 

from scratch if you can. 

m Go outside, enjoy the weather, 

get some fresh air and increase your 

activity levels and step count. Take 

every opportunity you can to walk 

– up and down stairs, travelling to 

work and during your lunchbreak. 

m Hone your body with caloriecrunching 

compound exercises that 

recruit multiple muscle groups for 

a full-body workout, and avoid 

isolation exercises for now. 

m Be consistent in your efforts and 

in your approach to eating and 

exercising. Remember, shaping up 

isn’t just for summer but for the 

whole year 

“I WANT TO MAKE PEOPLE SEE THERE’S A 

DIFFERENT, HEALTHY WAY TO DO THINGS. 

HELPING PEOPLE CHANGE THEIR LIVES MAKES ME 

HAPPY. I’M SO GRATEFUL TO LOVE WHAT I DO” 

relishes what she does. ‘Helping people 

change their lives makes me happy and 

I’m so grateful to love what I do,’ she says. 

LIFE CHANGE 

Three years ago, when she started her 

eponymous blog, Alice was in a different 

place. In her second year of musical theatre 

college in south London, she was very body 

conscious and struggled to control her 

erratic eating. By her own admission, her 

diet was disastrous – ‘takeaways, pizza, ice 

cream, sweets, chocolate and no real 

nutrients. I’d then go on restrictive diets and 

eat low-cal and low-fat products that were 

full of nothing.’ Despite dancing for hours 

every day, Alice battled her weight, binging 

then over-exercising to compensate. 

Her moment of reckoning came when she 

talked to a personal trainer who suggested 

she incorporate weight-training into her 

twice-weekly gym sessions. Alongside a few 

basic moves, Alice began to explore sensible 

ways of eating, a far cry from the restrictive 

and food-group-banning diets she’d tried 

out in successive failed bids to shape up. To 

her amazement, her body quickly responded 

to these changes and her excess weight 

soon morphed into lean muscle. Charting 

her remarkable progress on Instagram, Alice 

posted pictures of her transforming body, 

alongside snapshots of the nutritionally 

balanced meals she devised. Her posts 

struck a chord with the online community 

and her follower numbers rocketed. ‘People 

seemed to relate to my story and I began to 

engage with them, quickly realising there 

was a whole community of people in a 

similar situation. But I never imagined I’d 

have over half-a-million people following me 

on Instagram. It’s crazy!’ 

After graduating, Alice spent a year touring 

the UK in a musical while she qualified as a 

PT and continued to blog, but her Instagram 

following was too big to ignore, and she left 

the stage to take up residence in the world 

of fitness bloggers. By then, Alice had 

landed a publishing deal. Of her writing, Alice 

explains that it’s ‘a way of putting into words 

everything I’ve learnt on my journey to 

health, and as a way to speak to a wide 

range and large group of people, to help 

them understand that you don’t have to 

Alice fuelling up 

post workout 

restrict food groups, starve yourself or work 

out for hours to be happy with yourself. I 

want to make people see there’s a different, 

healthy way to do things.’ 

INSTAGRAM FAME 

Unsurprisingly, Alice’s life has changed 

immeasurably since hitting Instagram fame; 

she can’t walk down the street without 

being recognised, which she finds 

‘totally bizarre’, but she hasn’t let it go 

to her head. ‘I’ve been on the cover of 

magazines, published three books and 

have thousands of followers. It’s surreal, 

but I don’t think I’m any more special than 

the next person; I just happened to be in 

the right place at the right time,’ she says. 

She credits her family, especially her mum, 

with helping her stay grounded. ‘The most 

overwhelming thing for me is being told by 

fans and followers that I’m amazing – I was 

shy and quite self-conscious growing up so 

it’s hard for me to process. But I can phone 

my mum and just be Alice – not Alice from 

Clean Eating Alice,’ she explains. 

The comments on Alice’s posts are 

filled with fans telling her how much she’s 

helping them and ‘it never gets old or less 

exciting’ but, ‘training clients one-to-one is 

really fulfilling – seeing their health and 

fitness journey evolve is incredibly satisfying.’ 

So does she miss the world of musical 

theatre? ‘Nothing beats the feeling of 

finishing a show and the applause that 

greets you, but I get the same pleasure when 

someone messages me saying, “Because of 

you, I’ve changed my diet and become so 

much healthier”,’ she says. 

Alice is inspirational, not least because in 

every selfie and social-media picture, even 


celebrity fitness 

MY ROLE MODELS 

‘Serena Williams, who is 

ridiculously incredible; my trainer 

and mentor at the Third Space 

Soho, Luke Worthington; and 

my mum, who lost 10 stone (she 

was a size 22) when I was a child 

and has kept it off ever since!’ 


MY FAVOURITE 

FOODS 

‘Eggs, peanut butter, 

raspberries, Greek yoghurt, ice 

cream, Champagne, coffee, 

protein shakes.’ 


post-workout snaps, she looks 

polished. How does she deal 

with the pressures of having to 

look good? ‘I’ve always been into 

grooming,’ she says. ‘I love having 

my hair and nails done, and prefer 

to treat myself with massages and 

pampering treatments than buying 

shoes.’ But she adds, ‘I have days 

when I look awful and leave the 

house without any make-up on 

– I’m not precious about that.’ 

WORKOUT 

SCHEDULE 

Every week, between her PT day job, 

filming workout videos, devising recipes 

and posting updates, Alice slots in six, 

hour-long training sessions, including 

four weight-training sessions (two 

upper- and two lower-body), and 

two conditioning sessions that 

are cardio-based, high-intensity 

workouts. She enjoys trying 

out different classes in F45 

(F45training.com) or Unit gyms 

(unitlondon.co.uk) in south-west 

London, walking and swimming. 

‘But I always factor in one or two 

rest days,’ she adds. ‘I eat well and 

train hard because I enjoy it – it’s less 

for aesthetic reasons than because it 

makes me feel great.’ 

When it comes to devising recipes, ‘my 

biggest bugbear is that healthy eating is 

seen as hard work and expensive, but it 

doesn’t have to be,’ says Alice. ‘My mum is 

a great cook and big inspiration, but I’m all 

about fake-it-till-you-make-it. Through trial 

and error and reading about what to eat, I’ve 

come up with great recipes.’ It helps that 

Alice finds cooking therapeutic and that her 

best friend, Rhiannon Lambert, a registered 

nutritionist, advises on recipe development. 

Does Alice photograph everything she 

eats? ‘At times I toss stuff on a plate and 

forget. I’m so hungry, I just tuck in,’ she 

giggles. ‘But I try to be as transparent as 

possible when it comes to posting my meals 

on Instagram. I don’t have an impeccable 

diet and I do drink alcohol on weekends. 

I show this as I don’t want to increase the 

pressure to constantly attain perfection.’ 

COMING CLEAN 

Which leads us onto the Clean Eating 

backlash. Alice is frank about the title of 

her blog. ‘I wish I’d never chosen that name, 

but when I came up with it, clean eating 

was a buzzword that didn’t have the current 

negative connotations,’ she explains. ‘To 

me, it encapsulated everything I wanted 

to do with my diet and lifestyle, which was 

to get healthier by eating more nutritious 

foods.’ She deplores food restriction and 

has never advocated extreme diets. ‘I don’t 

align myself with the strict clean-eating 

crowd. I have the name for circumstantial 

reasons, but I like to promote a wellbalanced 

and normal way of eating.’ On 

her plate are lots of veg, fruits, whole and 

single-ingredient foods but she also loves 

ice cream and champagne. ‘About 80 per 

cent of the time, I eat balanced, nutritious 

meals, but when I feel like it, I let myself 

have the things I really want.’ 

Alice acknowledges that ‘social media is 

a dangerous world’, but adds ‘my job is to 

curate and take authority for the space that 

I have. I can’t affect what anyone says or 

does, but I have the responsibility to put 

across correct and sensible information. My 

advice will always be science- and evidencebased, 

and balanced for anyone to follow.’ 

With her pragmatic approach to blogging, 

Alice’s future looks bright, including a holiday 

to Ibiza and a course with the UK Strength 

and Conditioning Association, plus training 

with US strength coach Tony Gentilclore. 

With more knowledge to back up her 

infectious enthusiasm for her brand of 

body positivity, Alice will be unstoppable. 

Alice is famous for 

her food photos

celebrity fi tness 

ALICE’S TOP SUMMER BODY-SCULPTING MOVES 

A 

Perform as many 

reps as stated, 

taking 15 seconds’ 

rest between each 

move. Repeat the 

whole circuit 3 

to 4 times. 

A 

B 

B 

❍ Single-leg Romanian deadlift 

Holding a kettlebell in both hands, place 

your weight on your left foot and rest your 

right toes behind you (A). Keeping your 

back straight, hinge forward until you feel a 

pull in your hamstrings (B).Then drive your 

hips through and come back up to 

standing. Repeat 10 times on each leg. 

A 

❍ Single-arm kettlebell swing 

Standing upright and holding the weight in 

one hand, reach the kettlebell through your 

legs with as little bend in your knees as 

possible, keeping your chest upright (A). 

Drive your hips through and use the force 

to send the weight up in front of you (B), 

then repeat before switching to the other 

side. Perform 10 swings per arm. 

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(tribesports.com). ASICS NitrofuzeTrainers (asics.co.uk) 

❍ Eccentric push-up 

Either from your knees or from a high 

plank position (A), lower your body down 

slowly, taking four seconds to reach 

the depth of your push-up (B), then 

drive up fast to full arm extension. 

Repeat 10 times. 

A 

B 

❍Goblet squats 

Holding a kettlebell in a cupped position at 

chest level, place your feet slightly wider 

than hip-width apart (A). Keep your chest 

up and your core tight as you slowly squat 

down, ensuring your knees don’t cave in 

(B). Then drive your legs up to full 

extension. Repeat 10 times in all. 

MY FAVOURITE 

KIT 

‘Triumph sports bras, 

Lululemon, Sweaty Betty, 

Nike, Climawear.’ 

B 

❍ Single-leg glute bridge 

Lie on your back with your knees bent and 

one foot flat on the floor, the other hugged 

to your chest (A). Drive your hips up, knees 

pushing away from your body (B). 

Lower and repeat with the other leg. 

Do 10 lifts with each leg. ■ 

A 

B 


HAVE YOUR 

HAPPIEST 

HOLIDAY 

EVER! 

Does the annual escape leave you 

feeling more ‘argh!’ than ‘ahhh’? Here’s 

how to have your calmest summer on 

record with a little help from the experts 

WORDS: Becky Fletcher 

With long, balmy days and beautiful, 

sunny destinations begging to be 

explored, summer seems the 

perfect time to recharge your 

batteries. However, this time of year can actually 

leave us feeling more frazzled than ever, thanks 

to an endless (and expensive) social calendar, 

packing woes, travel chaos and a house full of 

children, to name but a few reasons. In fact, in a 

survey by sterilising experts Milton, one in four 

parents admit to not even booking a holiday due 

to the stress of travelling with the kids. 

While a certain level of holiday-related stress 

is inevitable, it can have an impact on your 

wellbeing if you can’t keep it under control. So, 

whether the root of your anxiety is dealing with 

the never-ending school holidays, a fear of travel 

or a lack of much-needed shut-eye, read on for 

the latest, expert tips to help take the hassle out 

of summer, allowing you to have a well-earned, 

rejuvenating break from your normal routine… 


stress-free summer 

BE MINDFUL 

If you feel generally overwhelmed and stressed, try 

mindfulness. It has been the go-to wellbeing trend 

for the past few years, and with good reason. 

‘Mindfulness now has a good deal of research 

support for its efficacy,’ explains Dr Meg Arroll, 

psychologist and author (drmegarroll.com). ‘When 

practised regularly, it can help people cope with 

stress and feel more in control of an ever hectic 

and demanding environment.’ And contrary to 

belief, you don’t need buckets of time in order to 

practise. In fact, you can be mindful in as little as 

one minute a day. But what is it and how do you do 

it? Kaia Roman, author of The Joy Plan: How I took 

30 Days to Stop Worrying, Quit Complaining, and 

Find Ridiculous Happiness (Sourcebooks, £25.99) 

says that mindfulness is simply the act of bringing 

your attention to the present moment. ‘Even one 

minute of deep breaths a day can make a profound 

difference,’ she says. ‘You don’t have to be in 

yoga clothes, perched on a round cushion in a 

silent room to practise mindfulness either – you 

don’t even have to be sitting down or have your 

eyes closed!’ 

Beautiful holiday surroundings allow you a 

perfect opportunity to embrace mindfulness. ‘A 

summer holiday in the great outdoors is the perfect 

time to unplug, leave your electronic devices in a 

drawer, and immerse your senses in your natural 

surroundings,’ says Roman. When you’re out in 

nature, focus in on each of your senses (smell, 

taste, sound, touch and sight) one at a time. 

This helps you connect with your body, notice 

sensations that are happening at that moment, 

and take a mental break. ‘You might notice a whiff 

of the salty sea in the air, or the delicious sensation 

of breeze on your cheeks,’ she says. 

Whether you opt for 30 minutes of meditation 

or a five-minute podcast by the pool, the wonderful 

thing about mindfulness is its flexibility. 

‘You don’t have to be 

in yoga clothes, on a 

cushion in a silent room to 

practise mindfulness. You 

don’t even have to sit 

down or close your eyes’ 

BUDGET CAREFULLY 

Do you have a calendar so full of summer events 

you’re feeling the financial pinch? According to 

research**, just under half of mums feel moneyrelated 

pressure in the summer months. Not to 

mention summer weddings – which, on average, 

cost a guest £432 each time, reveals American 

Express. But there are easy steps to keep things in 

control and beat the anxiety. ‘Have a budget,’ says 


Chloe Brotheridge, hypnotherapist and 

author of The Anxiety Solution: A Quieter 

Mind, A Calmer You (Michael Joseph, 

£12.99). ‘It can be easy to want to bury 

your head in the sand when it comes to 

financial worries but, by knowing exactly 

what your ingoings and outgoings are, you 

can make a plan and get back in control.’ 

She also recommends avoiding imagining 

the worst-case scenario. Get clear about 

exactly what it is you’re most afraid of, 

then try to see it from the perspective of a 

rational friend. ‘How would they reassure 

you? What kind words of advice would 

they have? Chances are the worst case 

scenario is very unlikely, and you’d 

handle it better than your anxious mind 

makes out.’ 

WE LOVE: Cleo app (meetcleo.com) is 

like Siri for your money. It uses artificial 

intelligence to monitor your money habits. 

SLEEP BETTER 

As anyone who’s spent a restless night 

will know, stress and lack of sleep are 

intrinsically linked. Pre-holiday stress, 

warmer evenings and difficulty sleeping 

in a new bed (or ‘the first night effect’*) can 

make sleeping even harder. ‘Disturbances 

in the natural rise and fall of [stress 

hormone] cortisol can affect your sleep, 

and in turn, lack of sleep has been linked 

not only with poorer performance but 

also obesity, diabetes and the health 

consequences of these conditions. Not 

to mention dips in mood and libido! 

Brotheridge suggests keeping your 

bedroom strictly for sleep and sex and 

making sure it’s cool and dark. According 

to the Sleep Council, for the perfect holiday 

slumber, you should set the temperature of 

your hotel room to 16-18°C. It also advises 

packing your own pillow, some earplugs 

and an eye mask for some home comfort 

and to block out any outside distractions. 

Making the most of the summer weather 

and getting outside in the daylight will also 

benefit your sleep, says Dr Guy Meadows, 

sleep expert at Bensons for Beds 

(bensonsforbeds.co.uk). ‘A long walk in 

the morning sun is not only good for your 

health, but will boost your serotonin levels, 

promoting greater relaxation and deeper 

sleep for the night to come.’ On top of 

getting outside, Meadows recommends 

making sure your bedroom is spotless and 

dust-free. ‘After a long winter, it can be a 

good idea to give your bedroom a deep 

clean,’ he says. ‘Excessive dust such as 

is commonly found under the bed can 

disturb sleep quality, especially if you 

have allergies.’ A clean bedroom is also 

associated with a quiet mind, which helps 

to promote deep, refreshing sleep, says 

Meadows. Lastly, slow down and treat 

yourself to a delicious, healthy breakfast in 

bed. ‘Having the odd lazy morning like this 

can help reset the balance between work 

and recovery, recharging you mentally, 

emotionally and physically.’ That’s 

something we can get on board with... 

QUASH YOUR 

TRAVEL TROUBLES 

The opportunity to travel and make 

memories is definitely a summer highlight. 

Unfortunately, for many, travelling throws 

up a range of anxieties including the fear 

of flying (aerophobia) which affects around 

one in 10 people. The key here is not to 

let your travel fears get in the way of 

holiday plans and avoid travelling or it 

could exacerbate any existing stress, says 

Brotheridge. ‘The best thing to do is to 

learn some relaxation techniques such as 

TAKE A BREATHING BREAK 

‘Meditating can be hard when 

you’re stressed. I often find it hard 

to quieten my thoughts, so I try 

mindful breathing instead,’ says 

Kaia Roman, author of The Joy Plan: 

How I took 30 Days to Stop Worrying, 

Quit Complaining, and Find Ridiculous 

Happiness (Sourcebooks, £25.99). 

According to the Harvard Health 

Blog, deep, slow breathing is the 

oldest, best-known technique to 

decrease stress, and may help 

lower blood pressure. 

◆ Square Breath: Breathe in to a 

count of four, hold the breath for 

a count of four, breathe out to a 

count of four, and wait for a count 

of four before breathing again. 

◆ Sphere Breath: Put your 

fingertips together to form a 

sphere with your two hands. As 

you inhale, inflate the sphere. As 

you exhale, flatten it. Imagine your 

belly filling with air as your hands 

form a sphere. 

◆ Shoulder Roll Breath: Take a 

deep breath in through your nose 

as you roll your shoulders up to 

your ears. Roll your shoulders 

down as you breathe out through 

your mouth. Repeat slowly in a 

continuous movement. 

◆ Mountain Breath: Stand and, 

as you inhale through your nose, 

raise your arms as high as you can 

and bring your palms together 

over your head. Imagine you’re as 

tall as a mountain. Exhale through 

your mouth, bringing your palms 

together in front of your chest. 

PRODUCTS TO CALM 

Enjoy the scent of Summer Rising 

Cornish Hedgerows Bath & Shower Gel 

with top notes of orange blossom and 

tangerine (£20 for 250ml; nobleisle.com). 


Mindfulness colouring just got better 

with Here and Now: an Interactive 

Mindfulness Book by Fern Taylor 

(Harper Thorsons, £7.99). 

Sip on Calmer Chameleon Organic 

Infusion (20 envelopes for £2.39; 

shop.clipper-teas.com) with relaxing 

chamomile, honeybush and cinnamon.

stress-free summer 

SOOTHING ESCAPES 

Glo Retreats, Sweden 

glo-retreats.com 

This bespoke and intimate wellness 

retreat combines osteopathy, 

guided walks, nutritious food and 

meditation. From £895 for a shared 

room, not including travel. 

Epic Sana Mindfulness 

Retreat, Algarve 

healthandfitnesstravel.com 

This four-step mindfulness 

programme is designed to revitalise 

mind, body and soul. Five nights 

cost from £1,675pp for full-board 

single occupancy, including return 

flights and transfers. 

Rosa Alpina, Yoga and 

Meditation Package 

rosalpina.it 

Try this new package, driven by the 

expertise of visiting instructor Dr 

Suraj Jokhushankar, between 

August 6 and September 10, 2017. 

You’ll enjoy meditation, reflexology, 

spa treatments and yoga sessions. 

€2,650pp B&B based on two sharing. 

WORDS: Becky Fletcher PHOTOGRAPHY: iStock *According to research published in the journal Current Biology 

3, 5 breathing (breathing in for a count of 3 

and out for 5, expanding your belly on the 

in breath) and then step-by-step, facing 

your fear.’ For example, if trains make you 

anxious, try going for a short train ride 

before your planned trip; take deep breaths 

and try to just ‘allow’ the anxious feelings 

to be there without fighting them. ‘By doing 

the thing that makes you anxious, you 

teach your amygdala (the part of your brain 

responsible for the fight or flight response) 

that trains are not, in fact, dangerous, and 

slowly your amygdala calms down,’ 

explains Brotheridge. ‘Before you travel, 

visualise the trip going well – imagining 

yourself feeling relaxed and confident and 

enjoying arriving at your destination.’ If you 

suffer badly from aerophobia, Anxiety UK 

recommends the Stress Free Flying CD 

(£10.95; anxietyuk.org.uk), which you can 

listen to for the duration of the flight. If your 

fear stops you from travelling, why not try 

cognitive behavioural therapy (CBT)? 

HAVE SOME 

YOU-TIME 

Sure, it’s fun to have family and children 

around in summer, but it can also be 

‘Try to build in some 

time for you; even if it’s 

just 10 minutes. It’s not 

selfish to do this – the 

whole family will benefit 

from you being calmer’ 

stressful! Financial pressures, finding 

constant activities to keep young minds 

occupied and sibling bickering can be a 

common source of tension. This is why you 

should always take some time for yourself, 

says Brotheridge. ‘Try to build in some time 

for you; even if it’s just 10 minutes,’ she 

says. ‘We all need time and space to 

recharge, so ask for support from those 

around you. It’s not selfish to do this – 

everyone else in the family will benefit from 

you being in a calmer, happier state of 

mind.’ How you spend your time is up 

to you, but Brotheridge recommends 

exercise. ‘For many people, exercise is an 

essential part of their anxiety management,’ 

she explains. ‘If you can combine it with 

something sociable such as a walking or 

running club, that’s even better.’ Talking to 

people about how you’re feeling can be 

hugely helpful, she adds. ‘Taking a break 

for a walk or yoga class is a brilliant idea as 

short breaks are essential for managing 

stress.’ Brotheridge also recommends 

training your brain to be positive by 

spending a minute or two identifying the 

good things that happened that day. ‘This 

is a nice activity to do with your partner, 

housemate or children over dinner in the 

evening,’ she says. 

Why not get your children involved? ‘As 

parents, we constantly wonder if we’re 

making the right choices for our kids, but 

remember we teach them more by our 

actions than with our words,’ says Roman. 

She recommends regularly doing breathing 

practice with your children – even just for 

a minute. ‘Taking the time to breathe with 

our kids shows them that we’re just as 

dedicated to being calm and peaceful as 

we’d like them to be.’ 

MINDFULNESS ZAPPER: Mobile phone 

use can aggravate anxiety and stress. 

‘Try putting your mobile on aeroplane 

mode after 7pm,’ says Brotheridge. n 


LIFE’S A 

BEACH! 

Love the idea of seaside getaways, yet struggle to find your inner beach goddess? 

We talk to three women – whose lives revolve around feeling amazing in the surf and 

sand – to get the lowdown on how to have your happiest, healthiest holiday ever 

WORDS: Joanna Ebsworth 


each body 

The Lara Swimsuit, £174, 

is ultra flattering 

The swimwear designer 

Fashion influencer, fitness fanatic and mother of one 

Alexandra Miro shares her secrets on how to choose 

the perfect swimwear to boost your confidence 

on the beach 

Q. WHAT’S THE 

SECRET TO 

LOOKING GREAT 

IN BEACH 

PHOTOS? 

‘On your first couple of 

days, wear swimwear that 

avoids tan lines – a bandeau 

style is perfect. Never have 

your picture taken in the full 

midday sun as it casts ugly 

shadows – sunrise and 

sunset are the best times to 

get ‘papped’ as the light is 

softer. Always stand at an 

angle to the camera for a 

more flattering silhouette. 

And finally, make sure 

your photographer takes 

pictures at their waist height 

as this will make you look 

longer and leaner!’ 

Q. WHAT’S THE SECRET TO 

BEACH-BODY CONFIDENCE? 

‘Love and accept the body 

you’re in. That’s not to say you 

shouldn’t exercise, eat healthily 

and employ great beauty hacks, 

but you should accept your 

fundamental shape and work 

towards making the most of 

it, being the best version of 

yourself that you can be.’ 

‘Remember that everyone, to a greater or lesser degree, has body 

hang-ups. As a mum of one, I know the best thing you can do to 

feel better about your body is to exercise and adopt a healthy 

lifestyle, without becoming obsessed, because life is all about 

balance. Seeing changes in your body as you become stronger 

and fitter with the right nutrition and movement is so empowering.’ 

Q. HOW DO YOU FIND THE 

PERFECT SWIMWEAR? 

‘Play to your strengths – concentrate on the parts 

of your body you like. When I design swimsuits, I focus 

on three main areas: lifting and sculpting the bust with 

padded or moulded cups; minimising tummies and 

nipping in waists with support and contouring; and 

showcasing the derrière by considering the rise of the 

leg and the amount of coverage – less material can be 

more flattering. Also, go for non-shiny fabrics: matt, 

such as the neoprene I use, helps give the illusion of 

tautness, while shiny materials create unflattering 

shadows. The ‘hero’ piece from my collection is 

The Lara swimsuit (£174; alexandramiro.com), 

as it encompasses all these things’. 

Q HOW 

DO YOU 

GET 

THAT GLOW? 

‘I’ve always loved Charlotte Tilbury’s 

Supermodel Body highlighter (£45 

for 60ml; charlottetilbury.com), after 

a day at the beach as it gives a 

light, iridescent sheen to my skin 

without looking too shimmery. It 

also contains ingredients to cool, 

tighten and tone.’ 


MY SURF ESSENTIALS 

‘I need kit that allows me 

to perform to my best. The 

Roxy POP Surf collection has 

taken women’s surfing gear 

to the next level (everything 

used to be black and a 

shrunken version of the 

men’s gear), and its wetsuits 

and bikinis are super rad, 

stylish, and critically, have 

UV protection.’ 

Roxy’s POP Surf 

Onesie is a favourite, 

£70; roxy-uk.co.uk 

PHOTOGRAPHY: Main image on this page, Hannah Edy; other images: iStock, Getty Images 

The surf instructor 

Lifestyle blogger, surfer, Roxy ambassador and founder 

of Mad To Live surfing retreats Sophie Everard, tells us 

why surfing gives you a healthy mind and body 

‘EVERYONE 

SHOULD TRY 

SURFING’ 

‘It makes you feel so 

energised and happy and, 

whether you’re catching 

your first-ever wave 

or you’re a seasoned 

pro, that feeling stays 

the same. 

As a workout, it’s second 

to none because it 

develops strength, power, 

endurance, better 

balance and agility, plus it 

allows a connection to 

nature that’s beautiful. 

I’m 30, am surfing more 

than ever in my life, and 

have never, ever, felt 

stronger, fitter and more 

powerful and capable, 

mentally and physically.’ 

Q. WHAT’S YOUR BODY 

PHILOSOPHY? 

‘Keeping strong and healthy has led me to 

experience awesome sports like surfing which have 

brought me so much happiness. As I want to surf 

and explore well into my older life, staying fit is a 

priority. But I listen to my body: if I feel exhausted, 

I rest. Running my surf retreats around the world 

(madtoliveblog.com), I’m assailed by salt water, 

sun and other elements. A super-strong SPF is 

essential – I love Hawaiian Tropic – and I cover my 

face with an extra layer of zinc before hitting the surf. 

Post-surfing, keeping my skin hydrated is a must.’ 

Post-surf hydration: 

Decléor’s Aromessence 

Néroli Amara Oil Serum, 

£46 for 15ml; decleor.co.uk 

MY GO TO FOOD 

‘I love food. If I didn’t eat enough 

of what I need, I could never train 

and surf as I do. I avoid overprocessed 

foods and eat plenty 

of organic veg, fish, meat, carbs, 

and enjoy good dark chocolate or 

a glass of red wine every so often. 

Growing up in Greece, my diet 

is seeped in olive oil, grilled fish, 

and platters of roasted veg.’ 

QHOW DO 

YOU STAY 

STRONG 

TO SURF? 

‘I stay fit and healthy all yearround, 

so I’m always physically 

ready for the sports I love such 

as surfing and snowboarding 

and mentally sharp for whatever 

life hurls my way. I do strength 

training three times a week using 

compound moves such as 

squats, deadlifts, dumbbell 

presses and pull-ups to build 

strength, power and lean 

muscle, and I compliment it 

with fun cardio such as boxing, 

climbing, hiking and running.’ 


each body 

STAY FIT ON 

THE BEACH 

‘Dancing planks are a brilliant 

fat-burning, ab-toning, legburning, 

shoulder-sculpting 

move. Get into a high plank 

position and engage your abs. 

Lift your left leg, inhale and move 

your knee forwards into your 

chest as far as you can while 

pulling in your tummy. Exhale, 

stretch it back to your starting 

plank position and repeat on 

your right side.’ 

Q. IS EVERYONE PERMANENTLY 

‘BEACH READY’ IN LA? 

‘There’s a huge focus on living actively, which is 

demonstrated via all the fit, healthy bodies you 

see there! For my A-list clients from films Mission 

Impossible and Jack Reacher, who never know what 

they’re going to have to immerse themselves in next, 

staying in peak condition in advance of their next role 

keeps them physically prepared for anything and 

prevents the risk of getting injured between films. 

Maintaining a consistent level of fitness is much 

easier than going on a crash diet to shape up. I’m 

currently working with lots of actresses who’ve 

recently had babies, and I encourage them to get 

back to training as soon as possible, using gentle 

but very effective Pilates moves.’ 

‘WITH THE RIGHT 

APPROACH AND 

MENTAL ATTITUDE, 

THAT DREAM 

BIKINI BODY CAN 

BE YOURS’ 

‘Ditch the excuses and have 

a Yes Year that involves 

moving more, eating better 

and trying new things in 

fitness – be it paddle 

boarding, a yoga class or 

signing up to your first 10K. 

Once you get the first 

glimpse of a result, it will 

motivate you to set higher 

goals and work your body 

harder. And yes, you can 

achieve a flat, toned 

tummy… you just need to 

be prepared to work for it.’ 

Q. YOU TRAVEL ALL 

OVER THE WORLD. 

HOW DO YOU STAY 

FIT ON THE GO? 

‘I take my Pilates mat 

and practise when I can, 

from hotel rooms to 

local parks. I also find a 

running route (I work 

running into my sessions 

with celebs as it works 

with Pilates to kickstart 

the metabolism) to get 

my heart rate up. My 

laptop comes with me 

too so I’ll do a digital 

workout after arrival – 

getting a sweat going 

never fails to curb jetlag!’ 

The A-list PT 

The Hollywood trainer, Pilates specialist, lifestyle coach and 

founder of GET SET BODY Sam Eastwood, tells us 

why adopting an LA attitude to fitness could be the key 

to getting your best beach body ever 

QHOW DO YOU 

PROTECT 

YOUR SKIN? 

‘I’m big on SPF and I’m loving Rodial Bee 

Venom Day Cream SPF 30 (£130 for 50ml; 

rodial.co.uk) right now. My By Terry Baume 

de Rose Lip Care SPF15 balm (£39 for 10g; 

spacenk.com) is a must on the beach. I’ve 

modelled for major brands and publications, 

where there’s a team to help you look great, 

but when you’re comfortable in your skin, 

that shines through in an image. I make sure 

I’m well hydrated at least three days before 

shoots, and I’ll do one of my 20-minute 

Pilates-based GET SET BODY workouts 

(sameastwood.com) in the morning to activate 

my muscles to look as toned as possible, 

plus it gives my confidence a boost.’ n 



celebrity wellbeing 

LIFE, LOVE 

&baking! 

The DJ and presenter tells us about 

her transformation from party girl to 

super-healthy, hectic working mum 


From presenting a TV show at the tender age of 

15 to becoming Radio 1’s first permanent female 

chart show DJ, Fearne Cotton has an impressive 

list of credentials to her name: currently a team 

captain on Celebrity Juice, she has also hosted 

many other programmes, including The Xtra Factor and 

Top of the Pops plus several shows on Radio 1 and 2. Add to this her 

impressive social media output (with 7 million followers, she’s one 

of the world’s top 250 most-influential Tweeters – @Fearnecotton), 

her new DJ agency Noisy Kitchen, becoming the ambassador for 

mental health charity Mind in February and authoring two books 

this year alone, we wonder that she has time to sit down and chat! 

Married to Jesse Wood, son of Rolling Stones’ guitarist Ronnie 

Wood, with whom she has two children and two step-children, 

she certainly qualifies for the title ‘busy, working mum’. 

Fearne’s latest venture, Cook Eat Love 

(Orion, £20), is her second collection of 

recipes, and it’s packed with deliciously 

wholesome dishes that are a living 

testament to the healthy lifestyle she’s 

recently embraced. ‘I’m especially proud 

of my Courgette and Almond Cake, as 

I experimented with reducing the natural 

sugars and now the individual flavours 

come through much more intensely,’ 

says the vegetarian. ‘The courgettes 

add moisture and fibre, then you have 

the protein from the almonds and 

delicious flavours from the cocoa, 

vanilla and cinnamon.’ 

Although Fearne has always had a 

passion for baking, she wasn’t always 

‘AS A MUM I WANTED 

TO BE PRESENT FOR 

MY KIDS AND FULL 

OF ENERGY, SO I CUT 

REFINED SUGAR 

OUT OF MY DIET’ 

interested in treating her body well. In her 

20s, Fearne’s life looked very different to 

how it is today. ‘I was burning the candle 

at both ends,’ she says, ‘working hard 

and going to lots of gigs. I wasn’t really 

taking care of myself and I barely cooked 

myself a meal in the whole of my 20s!’ 

Inevitably, sustaining that kind of 

lifestyle eventually took its toll and Fearne 

admits to having felt exhausted much of 

the time, so in her late 20s, she decided 

it was time for a complete overhaul. 

‘I made a lot of changes to how I lived 

my life,’ she says. ‘In your 20s, you feel 

quite invincible, but by your 30s you 

start to think, “I’ve got to really look after 

myself because I don’t want to feel 

fatigued all time”.’ 

After making improvements to 

her diet, the first thing Fearne 

noticed was that cooking for 

herself felt good. ‘I really 

enjoyed it,’ she says. ‘It was a 

time and space for me, where 

I could get away from my 

mad working world and do 

something really normal.” 

Another pivotal moment 

came after giving birth to her 

son Rex, in 2013. Although 

her diet already was much 

healthier by this point, she 

was still eating a lot of 

sugar – and paying the 

price. ‘I was feeling quite 

lethargic and had real roller 

coasters of energy,’ she 

admits. ‘As a mum, I 

wanted to be present for 

my kids and be full of 

energy, so I experimented 

with cutting refined sugar 

out of my diet and 

instantly felt so much 


etter’. Spurred on by this, 

Fearne researched which foods 

were good for you and why, and 

worked with some inspiring 

people until reaching the point 

where writing recipe books 

became the natural next step. 

‘I’m not a trained chef, I’m 

just a mum who likes cooking,’ 

she says. ‘But you don’t need 

expensive powders and weird 

potions to eat well; it’s all about 

cooking from scratch and 

enjoying it. The recipes that 

made it into the book are there 

because they give me energy 

and make me feel as vibrant as 

I possibly can – especially when 

I’m sleep deprived!’ 

WHAT’S IN FEARNE’S STORE CUPBOARD? 

‘Baking is a go-to hobby for us, so our baking cupboard is always pretty well-stocked. 

It’s packed with a plethora of different flours such as coconut, spelt, rice and plain 

flour, and I’ll have natural sweeteners too, such as coconut sugar, vanilla, cinnamon 

and maple syrup. Spices are also important for making meals come to life, 

so we always have a stock of turmeric and ginger.’ 

✢ A new story 

As well as moving on from her 

wild-child lifestyle, Fearne has 

had to battle her own demons. 

She’s been very open about her 

past encounters with depression, 

speaking about her experiences 

on TV and in her book Happy: 

Finding joy in every day and 

letting go of perfection (Orion 

Spring, £16.99). So what did 

she find most helped her move 

on from those darker times? 

‘The first time I felt I turned a 

corner was after talking to a few 

key people in my life who came 

from a very open-minded and 

grounded place. Talking to the 

right people at a time when you 

really feel you need to is such a 

game-changer, and knowing that 

you have support is invaluable,’ 

she says. ‘As painful as those 

first conversations may be, 

having another brain on the case 

to remind you of simple things 

like “this too shall pass”, is the 

most instant and effective way 

of getting yourself that bit further 

away from it all.’ 

Diet also played its part. Eating 

well and regularly helped a great 

deal but, Fearne believes, it goes 

a lot deeper than good nutrition. 

‘I think we forget there’s such a 

strong correlation between our 

minds and our bodies, but they 

need to work in tandem and be 

fully aligned. If you’re eating well, 

your brain will be more reactive 

and you’re going to have a better 

release of endorphins.’ 


celebrity interview 

But depression needn’t only be 

negative. Fearne says she learnt a great 

deal from her experience. Perhaps most 

surprisingly, depression brought a sense 

of freedom. ‘I had a certain perception of 

life, how I thought it should go and what 

everyone expects,’ she confides, ‘but 

having an episode of depression made 

me realise how very narrow-minded that 

can be. It’s just a story, and you wrap 

your whole life up with these stories you 

think mean so much when, in fact, you 

don’t have to. It’s so liberating to see 

outside this world you’ve created.’ 

B Feeling fit 

When the pressure does start to mount, 

exercising is an instant energy shift, says 

Fearne. She sometimes goes to her local 

gym, but one of her favourite things is to 

head outdoors for a run. ‘I love running. I 

run three times a week and get a lot from 

it – I find the motion really meditative. All 

my good ideas come when I’m running!’ 

In fact, it’s the mental benefits that 

are most likely to make Fearne put her 

trainers on. ‘I don’t have fitness goals like 

Fearne’s new book 

Cook Eat Love 

(Orion, £20) 

being able to run 10K in the summer or 

having amazing biceps by 2018. I simply 

want to feel good,’ she says. ‘I want to 

feel great running around with my kids 

and keep mentally in check. I don’t want 

to place importance on what I look like; 

it’s got to be coming from what I’m 

feeling and what I’m experiencing. That’s 

why I exercise – every time.’ 

So does Fearne use a personal trainer 

to help her stay motivated or maximise 

the feel-good benefits of exercise? ‘Oh 

God, no!’ she exclaims, ‘I couldn’t stand 

someone telling me what to do. That’s my 

time to be on my own.’ Besides, because 

there’s no routine to her working life, it 

all has to be very spontaneous. ‘I can’t 

plan anything; I just do what feels right 

for my body at the time.’ 

As well as running and swimming, 

Fearne is fan of vinyasa yoga, with its 

mindful, flowing sequences. ‘I used 

to love high-octane stuff in my 20s,’ 

she says, ‘but now I’m looking for the 

opposite – total calm.’ In fact, her time 

on her yoga mat is one of the only points 

in the week when she feels that sense of 

complete serenity. ‘Yoga is like medicine,’ 

she says, ‘I love it. It’s the absolute best. 

Of course, my body feels a lot stronger 

and more capable since I’ve been 

practising yoga, and I have more energy, 

but it’s taken me a good six years to 

get to that place where I’m not thinking 

about anything else and I can zone out 

and really be in the moment. And that, 

for me, is a miracle, because I’ve got 

a brain that doesn’t stop.’ 

Fearne’s kids have caught the yoga 

bug, too. Her step-daughter Lola has set 

up a yoga club at her school, and Rex 

and Honey love playing the simple yoga 

games Fearne creates for them. They give 

HEALING VEGAN STEW 

‘This is probably the recipe I cook the most 

from Cook Eat Love. You get anti-inflammatory 

benefits from turmeric and ginger, and vibrant 

nutrients from the kidney beans and kale.’ 

SERVES 4 


1 carrot, peeled and diced 

1 onion, diced 

1 clove garlic, crushed 

1 tsp ground cinnamon 

½ tsp ground ginger 

½ tsp ground turmeric 

(optional) 

300g passata 

1 large sweet potato, diced 

425g can kidney beans 

50g quinoa 

1 litre vegetable stock 

100g kale, rinsed and dried, 

tough stems removed, and 

roughly chopped 

Sourdough or spelt bread, 

to serve 

Sea salt and freshly ground 

pepper 

1 Heat the oil in a pan. 

Add the carrot and onion 

and sauté for 5 minutes 

over a medium heat. Add 

the garlic, cinnamon, 

ginger, turmeric (if using) 

and a large pinch of salt 

and pepper, and fry for 

another minute or two 

until fragrant. 

2 Add the passata and 

simmer for 5 minutes. 

Add the sweet potato, 

kidney beans, quinoa and 

stock, bring to the boil, 

then reduce the heat and 

simmer gently for 20 

minutes until the sweet 

potato and quinoa are 

almost cooked. 

3 Add the kale and cook 

for another 5 minutes. 

Season well to taste. 

4 Serve with a large 

chunk of bread to dip in. 


the moves animal names such as 

butterfly, frog and octopus. ‘It’s all about 

making it a fun, ad-hoc activity, but they 

know what Downward Dog is, and they’ve 

learned the shapes you can make 

with your body,’ she says. ‘They also 

understand you can get better at 

things and that, if you concentrate 

on something, you can balance.’ 

Spurred on by yoga with her kids, 

Fearne has a new book coming out in 

September called Yoga Babies (Anderson 

Press, £9.99). Beautifully illustrated 

by Sheena Dempsey, Fearne says for 

children, including her own, ‘to think that 

doing yoga is the norm is really lovely. 

Hopefully, they’ll grow up understanding 

the benefits and wanting to do more.’ 

✢ Finding balance 

Fearne’s life may seem unusual to some, 

she says, but it works for her. ‘I could 

have a week like this one, where I’m 

working every day [she’s covering on 

Radio 2 at the time of our interview], or 

I might spend two weeks at home just 

writing, working in the evening and 

spending time with the kids in the day.’ 

But her flexible lifestyle doesn’t mean 

she’s immune to the challenges most 

working mums have to face. ‘I can still 

feel overwhelmed,’ she freely admits, 

‘like today, when I didn’t see the kids 

this morning because of the radio show, 

and this afternoon I’m very busy.’ But, 

perhaps because of her experience with 

depression, she now seems pretty good 

at self-regulation. ‘I tell myself to get back 

in the driving seat and say, “No, it’s just 

one day. Tomorrow, I’ve got the afternoon 

off and then I have the whole weekend 

free. It’s all good.” You have to keep 

yourself in check and definitely not 

compare yourself to other mums.’ 

You’d think Fearne would want a rest 

after all she’s achieved this year, but the 

woman who confesses to always wanting 

do be doing new things, has plenty 

planned for the coming months. She’s 

launching a new kitchenware range with 

Swan, and is already writing a follow-up 

to Happy. She also has a couple of 

design and TV projects on the go that, 

tantalisingly, she can’t talk about at the 

moment. But the one thing Fearne can’t 

do without is spending time with her 

family. ‘Being with too many people is too 

intimidating for me these days,’ she says. 

‘But being with my family in the sunshine, 

maybe by the sea and going for a swim, 

eating loads of nice food and just having 

a laugh, then I’m completely happy.’ ■ 


AVOCADO CREAM WITH 

CHARGRILLED CUCUMBER 

‘This recipe was inspired by a trip we took to Ibiza last year. It’s like summer 

on a plate and brings life to the humble cucumber.’ 

SERVES 2 

1 large ripe avocado, 

1 tsp lemon juice 

1 tbsp tahini 

1 tbsp extra virgin olive oil, plus more 

for drizzling 

1 small clove garlic, crushed 

½ cucumber 

2 tsp olive oil 

2 slices of sourdough or gluten-free bread, 

or 2 rice cakes 

1 tbsp fresh flat-leaf parsley chopped 

Sea salt and freshly ground black pepper 

1 In a bowl, mash the avocado with a fork. 

Mix in the lemon juice, tahini, extra virgin 

olive oil and garlic until combined. Season 

with salt and pepper, cover and set aside. 

2 Place a grill pan over a high heat. Halve 

the cucumber lengthways and cut into 

bite-size chunks. Toss with the olive oil and 

season with salt and pepper. Once the grill 

pan is very hot, add the cucumber and fry 

for 2-3 minutes on each side until golden 

and charred. 

3 Toast the bread or plate up your rice 

cakes, drizzle with a little extra virgin 

olive oil, top with the avocado and 

cucumber and scatter over the parsley. 

Serve immediately. 

Cook Eat Love by Fearne Cotton is published by Orion in hardback at £20, eBook £10.99. Photography byTamin Jones, Liam Arthur

celebrity wellbeing 

SALMON TRAY BAKE 

‘I love a tray bake as you get to 

whack a whole host of foods and 

flavours together. It’s a goodlooking, 

no-messing dish that’s 

bursting with protein and veg!’ 

SERVES 4 

650g new potatoes 


16 asparagus spears 

1 red onion, cut into wedges 

250g cherry tomatoes 

2 fresh rosemary sprigs 

2 tbsp balsamic vinegar 

4 boneless salmon fillets, skin on 

Sea salt and freshly ground black pepper 

1 Preheat the oven to 200°C/Gas mark 6. 

2 Put the potatoes and oil in a baking tray 

and toss to combine. Season well with salt 

and pepper and bake for 15 minutes until 

slightly golden. Add the onion, tomatoes, 

rosemary and balsamic vinegar, combine, 

and bake for another 10 minutes. 

3 Season the salmon fillets and add to 

the tray of vegetables together with the 

asparagus and cook for a final 10-12 

minutes, until the salmon is just cooked. 

Serve immediately. 


CONTENTS 

p74 Fashion Look your best on the beach in the latest swimwear 

p81 Get the look Surfer style for in and out of the water 

WE LOVE... 

Speedo H₂O Active Collection, 

from £17; speedo.com 

Thanks to the brand new mix-and-match crop tops, 

capris, shorts, briefs and swimsuits from Speedo, 

our fitness wardrobe has never been so versatile. 

Wearable both in and out of water, the items combine 

elegant florals and energetic colour blocking for eyecatching 

looks. Made from POWERFLEX ECO fabric 

(which incorporates recycled waste including 

fishing nets), this activewear also lasts twice 

as long as traditional swimwear. 

We’ll be packing them for 

our holidays! 

WORDS: Hally Houldsworth and Emma Lewis 


GYM STYLE 

FIT FASHION ] COOL KIT ] STYLE ADVICE 


Stripe Wirefree 

Bandeau Top, £90; 

Stripe Classic Pant, 

£65, both Stella 

McCartney Swim; 

Earrings, £6.99, 

H&M; Crossover 

Platform Sandals, 

£49.99, Zara 

Opposite 

Atlantis Bikini Top, 

£60; Atlantis Bikini 

Bottom, £60, both 

Sweaty Betty; Dimple 

Marbled Wedges, 

£29, Topshop

Costume 

drama 

Look stunning on the beach or 

poolside in these vibrant swimsuits 

PHOTOGRAPHER: Helen Marsden STYLIST: Kellie Daggett

Seychelles One Shoulder 

Swimsuit, £210, Melissa 

Odabash; Sunglasses, 

£24, Topshop; Crossover 

Platform Wedges, 

£45.99 Zara 

Cut-Out T-Shirt Swimsuit, 

£65, Kurt Geiger; Aztec 

Choker, £10, Topshop

This page: Camila Top, £110; Camila Bottoms, £110, both Nikki de Marchi; Solo 3 Wireless Headphones, £249.95, Beats 

Opposite: Bridgehampton Binding Racerback One piece, £190, Heidi Klein; Tiger Velcro Strap Flatforms, £29.99, Public Desire; 

Turban, £10, Hi Doll; Earrings, £5.99, H&M 

Stockists 

Beats beatsbydre.com Heidi Klein simplybeach.com H&M hm.com Hi Doll hidoll.co.uk Kurt Geiger kurtgeiger.com Melissa Odabash 

odabash.com Nikki de Marchi nikkidemarchi.com Public Desire publicdesire.com Stella McCartney Swim simplybeach.com 

Sweaty Betty sweatybetty.com Topshop topshop.com Zara zara.com 

Hair & Make-Up Jo Clayton @ Jo Clayton using Clarins 

Model Ianthe @ Models1

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CONTENTS 

p84 Spa A super-relaxing break in Sri Lanka 

p86 The middle way Delicious recipes to help keep ageing in check 

WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock 


YOU TIME 

HEALTHY RECIPES ] SPA AND WELLBEING ] TRAVEL 

GIVE A 

LITTLE 

Is your front lawn in need of some TLC? 

Try revamping what could be your 

outdoor haven with a Little Free Library 

– a “take a book, return a book” free 

exchange, suggests Psychology Today. 

Research over the years has shown that 

people who give to others experience 

a greater sense of wellbeing; and that, 

while wealth and material goods don’t 

necessarily lead to happiness, giving 

them away does. Time to unearth your 

inner bookworm! Alternatively, if the idea 

of exchanging books doesn’t bring you 

joy, why not consider leaving out flowers 

or herbs you’ve grown for people who 

walk past your home, or water bowls 

for dogs, and give your garden a 

sense of community? 


Spa time 

The latest pampering places, products and treatments 

EXOTIC 

spa 

SPA OF 

THE MONTH 

Anantara Peace Haven 

Tangalle Resort, 

Sri Lanka 

This is a luxury familyfriendly 

spa resort with unexpected soul 

set in a landscaped 21-acre coconut 

plantation on a secluded beach in southern 

Sri Lanka. You can expect a relaxed vibe, 

serene architecture, an Ayurvedic spa with 

doctor, optional daily yoga classes, a kid’s 

club and three restaurants. Unusually for 

this part of the coast, the sea here is 

swimmable most of the time. 

THE SPA 

All manner of rituals and therapies are 

on offer at the spa, which lies in a serene 

building in the resort’s landscaped 

gardens. Before your treatments, leave 

time to use the steam rooms in each 

changing room, and after, relax in a tranquil 

courtyard garden sipping a strong cup of 

ginger tea. 

You can be as serious or as pampering 

as you like, for as well as oodles of Elemis 

facials and body rituals, the menu includes 

traditional Ayurvedic treatments supervised 

by a resident Ayurvedic doctor. You can 

also come for three- to seven-day retreats 

with titles such as: Weight Loss, Yoga Joint 

Mobility, Muscular Tension & Strains, Yoga 

High Blood Pressure and Headaches, while 

private yoga, meditation, Pilates and t'ai 

chi classes are also available to help you 

gently overhaul body and mind. 

THE TREATMENTS 

I experienced one of the best deep-tissue 

massages I’ve ever had – I’ve had a few 

(and I’m really fussy!). The one and a half 

hour-long treatment seemed to go on for 

hours, and was carried out with genuine 

depth and care by a wonderful Balinese 

therapist using Anantara’s own handblended 

oils. It was preceded by a 

delicious foot scrub with sea salt and black 

tea, and followed by my lolling about on 

a lounger in the tranquil courtyard garden 

before I slipped into a world of dreams. 

Just what I needed. 

Was my experience a one off? No, as 

my husband also had a brilliant deep-tissue 

massage from another therapist (this one 

Thai). I’ve since found out that the Anantara 

group trains its spa staff exceptionally well. 

For those in need of good sleep, try the 

In-Room Slumber Guru Experience, which 

includes a candlelit bath and soothing 

essential oil massage, a choice of night 

time refreshments and music and, at 

bedtime, a pillow choice with a mist spray, 

eye mask and ear plugs. Ah, just the ticket. 

'The deep tissue massage – one of the best I've ever had – was 

carried out with genuine depth and care by a Balinese therapist' 

GET ACTIVE 

The warmth of the Sri Lankan staff felt 

genuine and my husband, six-year-old 

daughter and I quickly relaxed into days 

84 Health& Fitness // healthandfitnessonline.co.uk

spa news 

WORDS: Hally Houldsworh 

TRY THIS... 

We’re impressed by the natural 

ingredients and essential oils in 

the new range of Walden Natural 

Perfumes from Amarya – the 

company behind Balm Balm, Oils 

of Heaven and Beauty Brews. 

The five luxurious scents are 

named after sections of Walden, 

the meditation and simple-living 

handbook by Henry David Thoreau. 

'We felt customers were turning 

away from mass produced 

fragrances made by industrial 

processes with chemical 

ingredients,' says Sonia White, 

Amarya MD, ‘so we decided to 

create our own range.’ 

Why not spray on A Little Star- 

Dust? Its sumptuous perfume of 

ylang ylang, iris and jasmine are ideal 

to put you in the mood for a romantic 

dinner. Or for a 

daytime scent, try 

Castles In The Air 

with its fresh 

blend of citrus 

with tropical 

flowers. Both 

cost £40 for 

50ml from 

lovelula.com. 

‘IT WORKED FOR ME’ 

H&F's art director Lucy Pinto 

What? Floating in a pod of Epsom 

Salts water; £65 for 60 minutes. 

Where? The Float Spa, Hove, East 

Sussex (thefloatspa.co.uk) 

‘As I often have trouble sleeping, I was 

keen to try floatation, where both your 

body and mind relax and your body 

absorbs magnesium from the salts. 

The mineral is essential for helping 

regulate blood pressure, keeping bones 

strong, relaxing muscles, calming the 

nervous system and reducing anxiety. 

It sounded just what I needed. 

‘On entering, I was given a glass 

of chilled cucumber water while the 

therapist explained floatation to me. In 

the peace of the pod, your body lowers 

the stress hormone cortisol and your 

brain releases feel-good dopamine and 

endorphins. Your muscles, joints, and 

bones rest, your mind becomes still 

and your body focuses on healing. 

Your spine lengthens and any chronic 

pain is relieved. Unlike resting on a 

mattress, lying in water allows the 

blood to flow freely round your body. 

‘Then I was shown to the pod area 

to shower before opening what looked 

like a giant egg on its side. I stepped in 

and closed the pod's lid, switched off 

the blue lights to relax fully, lay back 

and floated. For the first five minutes, 

the pod was filled with the gentle 

sound of waves and birdsong. This 

softened to silence, which helped me 

switch off totally and my body relaxed 

further. It took me about 20 minutes 

to relax fully, but the next thing I 

knew, the wave sounds were back and 

my time was up. 

‘Opening my eyes, I slowly brought 

my mind and body back to the pod 

before stepping out to wash the salt 

off my skin – now super soft. This 

"me time" treatment forced me to 

slow down so much that I felt totally 

rested. I even got a full night's sleep! 

spent by the large, two-tiered pool with 

its individually shaded comfy loungers 

which have pockets filled with cool water, 

suncream and fresh oranges. At regular 

intervals, a man with fresh coconuts 

appears so you can rehydrate the Sri 

Lankan way. We also lazed at the pretty 

beach where a lifeguard helped guide us to 

the safest places and times to swim. This 

part of the Sri Lankan coast is notorious for 

its huge waves and strong current, so it 

was refreshing to have a beach where we 

could swim safely. 

My husband also went on a fabulous 

morning surf outing at a neighbouring 

beach led by Tropicsurf, which has a 

concession at the hotel. After an early rise, 

in no time at all, my husband and three 

other guests were taking turns to catch 

two to three foot waves breaking gently 

but powerfully on the empty beach, the 

Sri Lankan sun firing up from the horizon 

into the sky. Amazing. 

you’ve been travelling in Sri Lanka for 

a while before you visit this hotel, you’ll 

enjoy the delicious homemade gourmet 

pastas, pizzas, fresh fish dishes and fine 

wines available. 

RETAIL THERAPY 

During your stay, be sure to go shopping 

at the Barefoot shop on site where you’ll 

find a collection of reasonably priced, 

handmade and stunningly colourful bags, 

notebooks, toys, clothes and other goodies 

usually only found at Barefoot’s signature 

shops in Galle and Columbo. 

PRICE 

Stays at Anantara Peace Haven Tangalle 

Resort cost from £163 a night for a premier 

beach access room, based on two sharing, 

on a B&B basis; tangalle.anantara.com. 

WORDS: Caroline Slyger Jones 

THE FOOD 

As well as dining at the large, buffet-style 

central eaterie where you can eat inside 

in air conditioned comfort or outside on 

the terrace, there’s an award-winning 

Italian restaurant on a cliff here. If, like us, 

Health& Fitness 85

For maximum 

midlife points, try 

this recipe with 

fresh grilled 

mackerel or 

sardines. 


ecipes 

The middle 

WAY 

Find delicious balance 

in midlife with these 

health-enhancing 

recipes 


Someone wise once said, at 20, we have the 

health and appearance we inherited, at 50, 

we have the face and body we’ve created. 

Just as well, then, that new book The Midlife 

Kitchen (Mitchell Beazley, £25) can set you on the road 

to better health for your middle years. Written by Sam 

Rice, author of The Happy Eater, and Mimi Spencer 

of The Fast Diet fame, ‘midlife’ doesn’t have to mean 

waiting for the menopause before addressing any 

niggling health issues. 

Maybe you’ve already noticed a few grey hairs 

appearing, or perhaps you don’t metabolise alcohol 

as well as you did when you were younger. Either way, 

now’s the time to take action, say the authors. 

Rather than promising anti-ageing elixirs or claiming 

to have a magic-wand attitude to diet, Rice and 

Spencer have focused on foods that help you stay 

healthier for longer. ‘We think of the midlife kitchen as 

an MOT,’ they say, ‘a time to overhaul and fine tune 

your daily diet to access peak performance for the 

years ahead.’ 

Each recipe is colour-coded according to the midlife 

health benefits it brings, so you can design your meals 

Quick tip 

to harmonise your hormones, enhance your memory 

and mood, balance your blood sugar, boost bones 

and joint function or support heart health. 

There’s a list of 40 foods for the over 40s, plus 

midlife takes on kitchen ‘toolbox’ essentials including 

Grown-up granola – which gets its crunch from egg 

white instead of sugar; Midlife black sesame seed 

dressing – packed with cholesterol- and osteoarthritisprotective 

calcium and iron; LSA – a potent combo of 

linseed, sunflower seeds and almonds to ramp up your 

recipes with omega-3, protein, minerals and vitamin E; 

and a Midlife curry mix with fresh turmeric, whose 

active ingredient curcumin is currently showing 

promise as a treatment for Alzheimer’s. 

The main recipes are delicious and often come 

with a side of humour – Middle-aged spread (think 

houmous with a midlife twist – spinach, butter bean 

and yoghurt), Ginger & mint muddle (grown-up 

lemonade) and Bliss burgers (butternut and tofu, with 

a red quinoa and dukkah crust). Add a dollop of Raw 

jam thickened with chia seeds and sweetened with 

maple syrup and, instead of worrying about ageing, 

we think we’ll enjoy getting on a bit! 

‘In midlife, our nutritional needs are very different. We need greater fortification from foods 

full of vitamins and minerals, we need more lean protein and foods high in phytoestrogens.’ 

CRISPY TROUT WITH ASIAN SALSA 

Serves: 2 

Per serving: 250 calories, 13g fat 

(1g sat fat), 25g protein, 0.6g fibre, 

7.5g carbs (7.5g sugar), 1.5g salt 

FOR THE SALSA 

A handful of coriander, chopped 

A thumb-sized piece of fresh root 

ginger, peeled and chopped 

A thumb-sized piece of fresh 

turmeric, peeled and chopped 

1 garlic clove, peeled and halved 

2 spring onions, roughly chopped 

1 large red chilli, roughly chopped 

Juice of 1 lime 

2 tsp sesame oil 

2 tsp soy sauce 

2 tsp runny honey 

1 tsp Thai fish sauce 

FOR THE TROUT 

2 trout fillets, about 125g each, 

skin on 

A little olive oil 

Sea salt flakes and freshly ground 

black pepper 

Coriander leaves, to serve 

Place all the salsa ingredients 

1 

in a food processor and pulse 

to form a coarse paste. 

2 

Heat a griddle pan or large 

frying pan over a high heat. 

Drizzle the fish with a little olive oil and 

season well, then place, skin-side 

down, in the hot pan, pressing lightly. 

Cook for 3–4 minutes until the 

3 

skin turns crisp. Gently flip the 

fillets, reduce the heat and cook for 

a further 2–3 minutes until the fish is 

opaque and cooked through. 

4 

Serve immediately, drizzled 

with plenty of salsa. 


Add some 

cubes of tofu or 

cooked prawns 

for a more 

substantial meal. 

RAW PAD THAI 

Serves: 4 

Per serving: 145 calories, 10g fat (3g 

saturated fat), 5g protein, 3g fibre, 7g 

carbohydrate (6g sugar), 0.53g salt 

1 small carrot, cut into thin strips 

1 small courgette, finely sliced 

50g red cabbage, very thinly sliced 

50g sugar snap peas, sliced 

½ a pepper (orange, yellow or red), sliced 

2 spring onions, sliced diagonally 

1 mild red chilli, deseeded and thinly sliced 

A handful each of beansprouts, coriander 

leaves and mint leaves 


20g peanuts, crushed 

2 tsp Midlife sesame seasoning (see box) 

FOR THE DRESSING 

2 tbsp coconut milk 

1 lime, juice and finely grated zest 

1 tbsp crunchy peanut butter 

2 tsp each soy sauce and tahini 

1 tsp each Thai fish sauce, sesame oil and 

maple syrup 

1cm piece of fresh root ginger, peeled and 

finely grated 

1 garlic clove, crushed 

1 lemon grass stalk, finely chopped 

1 

Place all the vegetables and herbs in 

a large bowl and mix well. 

Place all the dressing ingredients in 

2 

a jar, seal with the lid and shake well 

until combined. 

Drizzle the dressing over the salad 

3 

and toss well to coat, then arrange 

on a serving plate. 

4 

Top with the peanuts, seeds and some 

mint sprigs, and serve.

Sesame 

seeds are rich in 

protein, B vitamins, 

calcium, iron and 

phytoestrogens, 

to help prevent 

osteoarthritis. 

FAST FALAFEL 

Makes: 8 small or 6 large falafel 

Per serving: 500 calories, 17g fat 

(2g saturated fat), 22g protein,19g fibre, 

55g carbohydrate (7g sugar), 1.1g salt 

FOR THE FALAFEL 

400g can chickpeas, drained and rinsed 

Large handful of flat leaf parsley 

1 tsp ground coriander 

1 tsp ground cumin 

Juice of ½ a lemon 

1 egg 

Sea salt flakes, freshly ground black pepper 

1 tsp olive oil 

FOR THE COATINGS 

1 tbsp Midlife sesame seasoning (see right) 

or sesame seeds and 1 tbsp Midlife LSA 

(see right) or ground almonds 

TO SERVE 

2 wholemeal pitta breads 

2 carrots, peeled and grated 

2 tbsp houmous 

Place all the falafel ingredients, except the 

1 

olive oil, in a food processor and blitz to a 

coarse paste. Shape the mixture into 8 small or 

6 large patties. 

Roll each falafel in your chosen coating, 

2 

patting so it sticks well. They can be 

chilled at this point and cooked later. 

When ready to cook, heat the olive oil in a 

3 

large frying pan, add the falafels and fry for 

5–7 minutes on each side until golden brown on 

the outside and cooked through. 

4 

Serve in warm pittas, with the grated 

carrots and houmous. 

Recipes taken from The Midlife Kitchen: Health-Boosting Recipes for Midlife 

and Beyond by Mimi Spencer and Sam Rice. Published by Mitchell Beazley, 

£25 (octopusbooks.co.uk). Photography by Issy Crocker. 

OUR STORE 

CUPBOARD 

SPICE BLENDS 

Ramp up the nutrients in your 

dishes with the following 

blends from The Midlife 

Kitchen. Make them in 

advance so you have them 

to hand when needed. 

Midlife LSA: This homemade 

mix catapults omega-3s, 

protein, minerals, vitamin E 

and fibre into your recipes. 

Use LSA (a 3-2-1 ration of 

linseeds, sunflower seeds and 

almonds) in bakes, smoothies, 

porridge or yoghurt. Using 

a spice mill, finely grind 6 

tbsp linseeds seeds, 4 tbsp 

sunflower seeds and 2 tbsp 

almonds. Can be kept in the 

fridge for up to two months. 

Midlife sesame seasoning: 

Help your heart with this 

‘semi-salt’. Blend 10 tsp black 

(or white) sesame seeds until 

lightly crushed, then combine 

with 1 tsp salt. Store in an 

airtight jar. Sprinkle on dark 

green salads, French beans 

or on scrambled eggs. 


WORKOUT 

PHOTOGRAPHY: iStock 


HANDBOOK 

] 16 PAGES OF EXPERT ADVICE AND INSTRUCTION 

INSIDE 

92 Target zone 

Work your chest. 

94 Get beach fit! 

Love your body in two 

weeks with this plan 

from the brains behind 

US-based Tone It Up. 

100 Fit knowledge 

How to get max results 

from your HIIT workout. 

102 Move of 

the month 

Super squats. 

103 Kit test 

Long-sleeved 

swimsuits. 

104 Run knowledge 

Running in the sun. 

106 Run expert 

Learn the best ways 

to tackle a descent. 

107 Success story 

‘I overcame bullying 

to become a 

personal trainer.’ 


TARGET 

ZONE 

CHEST 

This month, expert trainer Jean-Claude Vacassin, 

owner of W10 Performance Gyms, shows you how 

to work your chest muscles even harder 

BACK 

Keep your back 

close to the 

bench and try not 

to arch it when your 

arms are out to 

the sides. 

A 

B 

1. DB FLYES 

BENEFITS: The DB flye will shape and develop your chest 

muscles. Doing it on an incline bench means you target the 

upper part of your chest. 

Hold a dumbbell in each hand and lie on an incline bench 

that’s set to an angle of no more than 30°. 

Extend your arms, keeping a slight bend at your elbows (A). 

Rotate your wrists so the palms of your hands are facing you. 

Slowly lower your arms out to the sides, keeping them 

extended, and rotating your wrists until your palms are facing 

each other (B). 

As you exhale, start to bring the dumbbells back up to the 

starting position by reversing the motion and rotating your 

hands so your pinky fingers are next to each other again. 

CUT OUT AND KEEP 


TRAINING ZONE 

A 

C 

B 

2. ARCHER PUSH-UP 

Benefits: This is an ‘assisted’ version of a 

single-arm push-up that allows you to train with 

much greater intensity than the normal push-up 

does. It works your arms, chest, shoulders 

and core. 

Assume a push-up position (A), then extend one 

arm out to your side so it’s perpendicular to your 

body and only your fingertips touch the floor. 

Squeeze your glutes and quads, and brace your 

core. Maintain these contractions for the entire 

movement. Don’t let your hips sag. 

Bend your working arm and lower your body until 

your chest nearly touches the floor (B). Pause, and 

push yourself back up. Try to use your extended 

arm as little as possible. Swap arms and repeat (C). 

PHOTOGRAPHY: Will Ireland MODEL: Jess @ W Model Management TRAINER: Daisy Ellen HAIR & MAKE-UP: Louise Heywood 

CLOTHING: Ellesse Spingere Leggings, £30; Workout VestTop, £18 (ellesse.co.uk).Trainers, model’s own 

A 

A 

B 

B 

3. DB BENCH PRESS 

Benefits: This variation offers some benefits 

not available with other chest exercises. You 

challenge your chest and shoulder muscles, and 

dumbbells allow a large range of movement and 

activate numerous stabilising muscles. 

Lie on your back on a flat bench with a 

dumbbell in each hand and your arms straight 

up in front of your shoulders (A). 

Rotate your wrists forward so that your palms 

are facing away from you. Bring the dumbbells 

down slowly to the sides of your chest (B), so 

your upper arm and forearm create a 45° angle. 

As you breathe out, use your chest to push the 

dumbbells up. Lock your arms at the top of the 

lift and squeeze your chest, hold for a second, 

then begin coming down slowly. 

4. FEET-ELEVATED PUSH-UP 

Benefits: Elevating your feet intensifies the 

work on your upper body/core. The higher the 

platform, the more you’ll work your shoulders, 

chest, core and other stabilising muscles. 

Get into a high plank position, with your feet 

on a block or step. Place your hands firmly on 

the ground, directly under your shoulders (A). 

Keeping your back flat and eyes focused three 

feet in front of you to keep a neutral neck, lower 

your body, until your chest grazes the floor (B). 

Push back up slowly. 

Personal trainer Jean-Claude Vacassin owns 

W10 Performance gyms in London. He has advised 

athletes, sports brands and film companies, as well 

as working in nutrition, functional medicine and 

rehabilitation. Visit w10performancegym.com. 


WORKOUT 


✁CUT OUT AND KEEP

WORKOUT 

GET 

BEACH 

FIT 

You’ve worked hard to get fit for your holiday. Now, stay in 

shape with this two-week plan from the Tone It Up girls 

LA-based trainers Katrina Scott 

and Karena Dawn are best 

friends, workout buddies and 

business partners. The fitness 

duo are the brains behind Tone 

It Up, a fitness company that 

reaches over five million women worldwide. 

They've also built an empire of products, 

including Perfect Fit Protein, two activewear lines 

with Bandier (bandier.com), a beauty line and a 

2017 multi-city American tour. Phew! It's safe to 

say that Katrina and Karena are a fitness force 

to be reckoned with. 

If there’s one thing the pair know lots about 

it’s how to get a bikini body (just check out their 

Bikini Series at toneitup.com if you don’t believe 

us). But getting fit before heading off on vacation 

isn’t enough – Katrina and Karena are here to 

make sure you keep your beach body all holiday 

long. ‘We love to stay active on vacation,’ says 

Katrina. ‘It’s the number one time we want to feel 

and look our best, which motivates us to stay fit 

and stick with clean, lean foods.’ 

Prefer to laze around on the beach? The girls 

are quick to point out that keeping fit on holiday 

needn’t be a chore. ‘Set small goals,’ adds 

Karena. ‘When I’m away, I tell myself I’m going 

to do a 20-minute bike ride or run in the 

morning. Once I get started, I usually end up 

going for much longer. Even if you only have time 

for 15 minutes of exercise, that’s totally OK. It 

helps you stay active and stick to your routine 

while you’re away.’ 

COME HOME FITTER! 

Of course, it’s handy to have a workout buddy 

on your travels, so team up with your husband, 

sibling or friend when you’re away from home. 

‘Everything, including workouts, is more fun 

with a friend,’ agrees Katrina. ‘We always 

motivate each other to get our workout in. 

If we’re travelling together, with friends or with 

our husbands, we always make sure we keep 

them motivated too.’ 

Need a go-to workout this holiday? Katrina 

and Karena have got you covered with this 

two-week, kit-free plan, designed to keep you 

fit while you’re away. Follow the plan and fill your 

spare time with fun activities. ‘Try stand up 

paddle boarding or surfing,’ says Katrina. ‘And 

whenever we visit someplace new, we research 

fun outdoor activities to try, such as a beautiful 

hike or a jog through the city. We also have tons 

of equipment-free workouts on toneitup.com 

that are perfect to do in your hotel room.’ You'll 

return from your holiday fitter than when you left! 

YOUR 2-WEEK HOLIDAY PLAN 

MON 

TUES 

WED 

THU 

FRI 

SAT 

SUN 

WEEK 1 

HIIT WORKOUT 

ACTIVE DAY – 

jog/walk on the 

beach 

FULL-BODY 

WORKOUT 


try a watersport 

HIIT WORKOUT 


explore the town 

by foot or bike 

FULL-BODY 

WORKOUT 

WEEK 2 

FULL-BODY 

WORKOUT 

ACTIVE DAY – jog/ 

walk on the beach 

HIIT WORKOUT 


try a watersport 

FULL-BODY 

WORKOUT 


explore the town 

by foot or bike 

HIIT WORKOUT 


WORKOUT 

FULL-BODY 

WORKOUT 

Do 15 reps per move, 3 circuits 

CURTSY LUNGE 

Do 15 reps per side, 30 total 

Tones your booty, core, and quads. 

Stand up straight with your feet hip-width 

apart (A). Lunge your right leg behind you 

and to the left (B). Push off your front foot 

to return to the start. 

LEG LIFT 

Do 15 reps 

Tones your lower abs and your hip flexors. 

Lie on your back with your feet together 

and hands under your bottom to protect 

your back. Raise your legs a few inches off 

the ground (A). Keep your lower back on 

the ground as you raise your legs as high 

as you can (B). Slowly lower back down. 

HIP DIP 


Strengthens your waistline, core, 

and shoulders. 

Begin in a plank position with your elbows 

directly below your shoulders (A). Tilt your 

hips down and to the right (B), then over to 

the left. Continue this movement back and 

forth while keeping your core engaged. 

B 

B 

A 

A 

B 

A 

PUSH-UP 

Do 15 reps 

Tones your triceps and chest. 

Begin in a high plank position with your 

hands slightly wider than shoulder-width 

apart and core engaged (A). Bend at the 

elbows and lower your chest towards the 

ground until your arms make a 90° angle 

(B). Extend your arms to return to the 

starting position. 

BICYCLE CRUNCH 


Sculpts your obliques. 

Lie on your back with your hands by 

your ears, legs raised and bent at a 90° 

angle (A). Lower your left leg and lift your 

shoulders slightly off the ground to twist 

your body to the right so that your left 

elbow meets your right knee (B). 

Switch sides. 

DEEP SQUAT 

Do 15 reps 

Tones your quads and bottom. 

Stand with legs hip-width apart (A). Sit 

back and lower your booty towards the 

ground, making sure your knees don’t go 

past your toes. Continue to lower down 

until your legs form a 90° angle (B). Return 

to the starting position. 

A 

A 

B 

B 

A 

B 


WORKOUT 


WORKOUT 

HIIT WORKOUT 

Do 15 reps per move and 

three circuits 

BURPEE 

DO 15 REPS 

Tones your core, chest, triceps, bottom and quads and 

raises your heart rate. 

Stand with your feet together, knees bent. Jump into the 

air as high as you can and land softly back on your feet 

(A). Lower into a plank position by planting your hands 

down and kicking your feet back (B). Lower down into 

a push-up. Jump you feet back towards your hands 

and land standing with your knees bent (C), ready 

to jump again. 


A B C 

Sarah Ivory PHOTOGRAPHY: iStock ILLUSTRATIONS: Jason Pickersgill 

✁WORDS: 

CUT OUT AND KEEP

WORKOUT 

SKATER 

DO 15 REPS PER SIDE, 30 TOTAL 

Raises your heart rate and tones your 

bottom, core, and quads. 

Stand tall with your feet together. Hop your 

right leg out to your right side and lunge 

your left leg behind you and to the right, so 

you land in a curtsy lunge (A). Push off your 

right leg and land in a curtsy lunge with 

your left foot in front (B). 

SQUAT JUMP 

DO 15 REPS 

Raises your heart rate and tones your 

legs and bottom. 

Begin in a squat position, feet hip-width 

apart (A). Make sure your knees don’t go 

past your toes. Push off the ground and 

jump as high into the air as possible (B). 

Land softly in a squat position. 

TRICEPS DIP 

DO 15 REPS 

Tones your triceps. 

Begin with your back to a stable chair or 

bench, hands planted on the edge and 

knees bent in front of you (A). Bend your 

arms at the elbow to lower your body down 

until your arms form a 90° angle (B). Extend 

your arms to return to starting position. 

A 

B 

B 

A 

B 

A 

MOUNTAIN CLIMBER 


Increases your heart rate and tones 

your entire core. 

Start in a high plank position. Bring 

your right knee up towards your chest 

(A). As you return it back to the ground 

behind you, bring your left knee to 

your chest (B). 

CROSS CRUNCH 


Tones your core. 

Lie on the ground with your arms and legs fully 

extended (A). Reach your left arm up to touch 

your right toe at the centre (B). Slowly lower 

back down. Repeat on the opposite side. n 

A 

A 

B 

B 


FITNESS KNOWLEDGE 

UPGRADE 

YOUR HIIT 

WORKOUT 

Like pushing your body to its limits? Make sure you're 

getting the most out of high-intensity interval training 

Here’s something you’re bound to have realised – high 

intensity interval training (HIIT, or intense bouts of exercise 

followed by brief periods of rest) isn’t going anywhere. 

For the last four years, the American College of Sports Medicine 

(ACSM) has placed HIIT among its top five fitness trends. And it 

seems we can’t go a week without a new HIIT class launching. The appeal is obvious 

– HIIT is great for whittling waistlines – but how can you be sure you’re getting the 

most from your HIIT workout? Matt Crane, head coach at BE Elite Body Design 

(beelitebodydesign.com) warns that your body will master any form of exercise that you 

do regularly, leading to less progress over time. ‘Your body will get used to this type of 

training and you’ll need to change the way you work out,’ he says. And fitness experts 

worry that our gung-ho approach to training means we’re missing out on the benefits 

of performing exercises properly. ‘While moving fast will raise your heart rate and burn 

energy, doing the moves right is key to activating the correct muscles and maximising 

on your workout,’ explains Jess Schuring, founder of Heartcore (heartcore.co.uk). Not 

getting the results you’d like? Read on to nail your next HIIT class. 

SLOW DOWN SOMETIMES 

Sure, HIIT is all about moving so quickly 

that you break a sweat, but doing an 

exercise correctly – if a little slower – will 

mean you reap more fitness rewards. 

New exercises require muscular and 

neurological coordination, so give your 

body time to master the movement. 

Rushing through it means you risk doing 

the move incorrectly and stressing the 

wrong muscles. ‘Doing the moves properly 

is key to staying injury free and getting 

results,’ says Schuring. ‘Next time you’re 

doing a burpee, get your chest close to 

the ground to work your chest and arm 

muscles. Keep your shoulders over your 

wrists during mountain climbers, and keep 

your chest upright during your next squat 

jump. Slow down the pace because speed 

will come naturally as you improve and 

engage the right muscles.' 

MEASURE YOUR 

MOVEMENTS 

HIIT training should feel hard, but how 

speedily you move will depend on your 

individual fitness level. How can you be 

sure you’re working hard enough? Janine 

George, Optimum Nutrition fitness 

instructor (onacademy.co.uk), recommends 

measuring your heart rate. ‘You should 

be performing at 80-95 per cent of your 

estimated maximal heart rate [MHR is 220 

minus your age]. This intensity is enough to 

make you feel breathless and sweaty,’ she 

says. Achieving this intensity will hinge on 

recovering fully between activity efforts, so 

aim to get your heart rate down to 40-50 

per cent max rate before moving again. 

TIME IT RIGHT 

There’s no doubt about it – high-intensity 

exercise requires oodles of energy, so don’t 

try to do it on an empty stomach. ‘Eat one 

to two hours before working out and aim 

to have something that’s high in protein, 

100 Health& Fitness // healthandfitnessonline.co.uk

FITNESS KNOWLEDGE 

THE LATEST MOVES 

From CrossFit to Insanity, the 

number of HIIT classes has 

proliferated in the last five years. 

Here are the latest workouts to 

whet your fitness appetite. 

F45 

Hailing from Australia, F45 (short 

for Functional 45) is the latest cult 

workout to hit the UK. Expect 45 

minutes of fast-paced cardio and 

resistance work; f45training.co.uk. 

results doing a regression exercise (the 

easier form of a move) properly than others 

will get from doing the full move poorly. ‘If 

you progress too quickly, you’ll develop 

bad form and shift the work away from the 

targeted muscles,’ warns George. ‘This 

could place extra stress on your joints, 

risking injury, and might mean you fatigue 

quickly as well.’ The take-home message? 

Exercise for results, not for show. 

THINK: QUALITY NOT 

QUANTITY 

Take note – if you can do two HIIT 

workouts in a row, you’re not working 

hard enough. ‘You should feel fully 

fatigued at the end of a HIIT session,’ 

says Kelly Du Boisson, fitness expert at 

kellydubuisson.com, ‘So, if you still have 

enough energy to do a Spin class or hour 

of yoga, you haven’t worked hard enough 

and won’t benefit from the EPOC [excess 

post-exercise oxygen consumption] 

fat-burning effect.’ HIIT sessions shouldn’t 

last much longer than 30 minutes, but 

newbies may only be able to cope with five 

minutes of exercise at such a high intensity 

– and that’s OK, too. Aim for a maximum 

of two to three HIIT workouts per week, 

alternating between these sessions and 

low-to-moderate intensity exercise. 

DON’T QUIT NOW 

Keep going when you feel the burn. ‘The 

burning sensation you feel in your muscles 

will make you want to stop,’ says George. 

‘It’s a key indicator that you’re in the right 

zone, as is feeling breathless. When you’re 

breathless, your body has been pushed 

to the maximum, producing energy for 

muscles without the necessary requirement 

of oxygen. This results in an anaerobic 

state that leads to EPOC, which raises your 

metabolism and causes the body to burn 

calories for up to 24 hours after working 

out.’ So don't give up. 

STRONG BY ZUMBA 

This HIIT-inspired workout from 

the US matches bodyweight 

training to the tempo of music to 

produce a high-intensity rhythmic 

workout. Try it now at 

strongbyzumba.com. 

METABOLIC LONDON 

Designed for athletes, this new 

studio founded by ex-pro hockey 

player, Lawrence Hannah, promises 

no-frills workouts. The signature 

class combines HIIT and strength 

work. Check out 

metaboliclondon.com. 

Follow these rules from Steve Barrett, 

author of The HIIT Bible: Supercharge 

Your Body and Brain (£14.99; Bloomsbury), 

for a fat-burning session. 

✪ FIND A BALANCE: There is a fine line 

between doing something and doing 

nothing. Some of my PT clients would 

always look for a reason to give up; others 

would consider asking for a refund if still 

standing at the end of a session. Make 

your own judgement call on how hard 

you should push yourself. 

GET RESULTS 

✪ LEARN IT, THEN WORK IT: This is 

my mantra, which means that, rather than 

going full steam ahead in the first workout, 

you should practise drills and movement 

patterns. Work at perfecting technique and 

developing a baseline of fitness before 

adding intensity. 

✪ SLOWLY DOES IT: Improve one rep at 

a time before you attempt to do an exercise 

flat out, or try a method such as ‘as many 

reps as possible’ [AMRAP, or as many reps 

as you can do in a set time]. ■ 


contains carbohydrates, good fats and 

includes veggies. Poached eggs with 

smoked salmon, spinach and avocado on 

potato rösti is a good example,’ says 

Crane. ‘I wouldn’t advise doing a HIIT 

session very late in the evening because 

it can leave you on an adrenaline high, 

which might make it difficult to sleep.’ Aim 

to have a bit of downtime between your 

HIIT workout and bedtime. 

GO BACK TO BASICS 

We get it – you don’t want to be the one 

performing press-ups on your knees while 

everyone else does the full move. But 

here’s the thing – you’ll get much better 

Health& Fitness 101

MOVE OF THE MONTH 

SUPER SQUATS 

Add some extra weight to your squats and work your body to the max 

1. CHEST 

Keep your chest lifted and 

shoulders squeezed 

together throughout. 

2. HANDS 

Keep your grip tight and 

elbows tucked in, so they’re 

inside your knees at the 

bottom of the movement. 

3. FEET 

Think about pushing the floor 

apart with your feet, to better 

engage your glutes. 

KB SQUAT 

Along with the kettlebell swing, the kettlebell squat is a huge 

exercise for hitting all those large muscle groups. Working 

these big muscles is great for fat loss and strength building. 

HOW TO DO IT 

● Grab the handle of the kettlebell with both hands in an 

overhand grip or at the sides as shown and hold it in front 

of your chest (A). 

● Stand tall with your feet about shoulder-width apart and 

toes pointed slightly outwards. 

102 Health& Fitness // healthandfitnessonline.co.uk 

A 

● Lower into a squat position until your thighs are parallel to 

the floor (B). 

● Push back up using your glutes until you’ve returned to the 

starting position. 

Personal trainer Jean-Claude Vacassin owns 

W10 Performance gyms in London. He advises 

athletes, sports brands and film companies, 

as well as working in nutrition, functional medicine 

and rehabilitation. Visit w10performancegym.com. 

B 

✁ 

OUT AND OUT KEEP AND KEEP 

✁CUT 

WORDS: Jean-Claude Vacassin PHOTOGRAPHY: Will Ireland MODEL: Jess @ W Model Management HAIR & MAKE-UP: Louise Heywood 

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

KIT TEST 

ON TEST 

SUMMER 

SURF SUITS 

PROTEST PISTACHE 

£44.99; protest.eu 

‘Protest is known for its affordable, 

design-led board wear and, in this respect, 

this surf suit does not disappoint. The 

gorgeous, rich design is a joy to wear and 

figure flattering. The exotic print extends 

across the back and the colour blocks add 

a sporty feel. While the fabric is not UV 

protective, the high neck and low-cut legs 

offer good coverage. Being tall, I found the 

suit comes up small – the arms are fairly 

short (the wrists don’t sit tight against the 

skin) and I felt slightly restricted across my 

chest, although the long zip offers flexibility 

here. With 80 per cent polymide and 20 

per cent elastane, this is a good one for 

warmer waters. It comes in XXS to XXL.’ 

PERFORMANCE ✶✶✶ 

STYLE ✶✶✶✶ 

H&F Editor Mary Comber 

takes a dip in the latest 

long-sleeved swimsuits 

ROXY KEEP IT ROXY 

LONG SLEEVE ONE- 

PIECE SWIMSUIT 

£60; roxy-uk.co.uk 

‘Designed to take you from surf to SUP 

yoga sessions, this lightweight, UVprotective 

swimsuit contains 22 per cent 

Lycra for added stretch. Function wise, it 

wasn’t the most flexible suit on test but I 

liked the thumbholes which keep the arms 

in place, and the long zip and crew neck 

(although this offers a little less overage 

than the other suits). Style wise, it’s a 

subtle, sophisticated look with a touch of 

Roxy fun from the kaleidoscopic pastel 

panels. The chlorine-resistant Lycra Xtra 

Life fabric clings nicely to the body and 

was quick drying. It comes in XS to XL.’ 

PERFORMANCE ✶✶✶✶ 


O’NEILL ACTIVE LONG 

SLEEVE SWIMSUIT 

£79.99; oneill.com 

‘Looks-wise, this suit is a winner. Available 

in monochrome and this summery tropical 

print, it looks good on the beach or in the 

pool. The mesh chevrons are flattering on 

the waist, the ‘cheeky bottom’ cut gives 

good support, and once on (via the 

easy-access back zipper), the suit feels 

great. The silky, UV 50 Hyperdry fabric 

(containing recylcled bionic yarn) hugged 

my body while being stretchy enough for a 

good swim. The SPF fabric plus high neck 

makes this a good choice for extended surf 

time. The arms are particularly long, for 

extra coverage. It comes in XS to XL.’ 


STYLE ✶✶✶✶✶ 

GLIDE SOUL VIBRANT 

STRIPES COLLECTION 

0.5MM SPRING SUIT 

£105; uk.glidesoul.com 

‘I wore this sporty swimsuit for an openwater 

lake swim on a rainy evening. 

Not only did it keep me warm when my 

friends were feeling the chill, it also drew 

compliments for its style. The corset-style 

suit and monochrome diagonal stripes are 

extremely figure-flattering while the neon 

colour blocks (Glide Soul’s trademark) – 

not pictured – give you a dynamic, athletic 

look. I loved the feel of the suit’s L-foam 

neoprene (an ultra thin 0.5mm). It’s soft, 

stretchy and hugged my body in all the 

right places. The suit was easy to get on 

and off and, once in the water, it was totally 

comfortable, allowing me good range of 

movement as I swam. The high neck offers 

protection from the sun if you’re in the 

water for extended periods. The arms of 

the costume sit tight, thanks to silicone 

lines in the inner wrist. Once out of the 

water, the swimsuit dries quickly. It’s 

available in XS to L sizes and also comes 

in monochrome (pictured).’ 

PERFORMANCE ✶✶✶✶✶ 

STYLE ✶✶✶✶✶ 

VOLCOM SIMPLY SOLID 

BODYSUIT 

£59.99; surfdome.com 

‘If you love watersports, you’ll want to look 

after the environment, and this suit is knitted 

from 78 per cent ECONYL, a recycled yarn 

made from lost fishing nets and discarded 

nylon. This is a slicker way to avoid rashes 

from surf boards and keep the sun’s rays 

off (it’s SPF 50 equivalent) than using a rash 

vest. It works well for straight swimming, 

too, fitting snugly, though it’s slightly baggy 

at the wrists on me. The raglan-style sleeves 

give you excellent mobility in the shoulders 

and it’s cut high on the butt (‘cheeky fit’). The 

suit comes in XS to XL sizes and a calmer 

light blue, black and white colourway.’ 




RUNKNOWLEDGE 

RUN IN 

THE SUN 

Can’t stand the heat? Don’t sweat it! These sciencebacked 

solutions make summer running successful 

Summer running is great fun, 

except when it’s hot. Like, 

really hot. We’ve all been 

there – your heart is 

pounding, your legs feel 

like lead and your vest is drenched with 

so much sweat that you consider 

taking it off. Running in the heat can be 

a real slog but it needn’t be unbearable. 

Follow these training strategies from sports 

physiologist John Brewer, author of new 

book Running Science: Optimising Training 

and Performance (Ivy Press, £20), and stay 

speedy all summer long. 

1. HAVE A 

SWEAT PLAN 

Although dehydration 

does not always mean 

running pace is slowed, 

it does make it much 

more difficult to maintain your pace and, 

in terms of body function, staying well 

hydrated is always better. It’s important 

that runners develop individual hydration 

plans – some runners sweat a lot and, 

therefore, need to drink a lot, others under 

similar conditions will sweat considerably 

less and so do not need to drink as much. 

To gauge your hydration needs, weigh 

yourself before and after training runs. 

Weight loss indicates dehydration and 

the need to increase fluid intake during 

future runs. If you gain weight, you have 

consumed too much fluid and can cut 

back in the future. 

Dehydration during running impairs 

physical and mental functions, especially 

during runs in warm or hot weather. The 

greater the dehydration, the greater 

the negative impact on performance. 


2. DRESS 

FOR THE 

OCCASION 

Wearing cotton-based 

clothing will result in you 

heating up at doublequick 

speed. This is where breathable 

fabrics come into play. Garments made 

from fabrics that wick moisture away from 

your body and are well ventilated are 

essential pieces of gear. Wicking fabrics 

allow liquids [such as sweat] to pass 

through to the surface before evaporating. 

Clothing that does not feature this property 

will cause sweat to condense on your body 

rather than evaporating into the air. In warm 

weather, this leads to overheating. The 

speed with which the moisture is moved 

from the skin is influenced by the fabric’s 

yarn weave (tight or loose) and the 

pressure of the garment – tighter fabrics 

will force moisture through, while other 

fabrics rely solely on permeability. 

3. SOURCE 

SOME 

SUNGLASSES 

Clench your fists and 

grit your teeth – you can 

feel the tension across 

your shoulders. Now relax; it’s a simplified 

example, but that relaxation is exactly 

what a pair of sunglasses is contributing 

to. Running is all about aiming for relaxed, 

efficient movement, and anything that can 

assist that goal is a definite advantage. 

Throw into the equation UV and impact 

protections, as well as vision enhancement 

through lens tinting, and you have a pretty 

essential piece of gear. Relax your eyes 

and it is widely accepted that you will 

perform better. You’ll want a pair of 

sunglasses that are lightweight, well-fitting, 

and stable. Next, consider technologies 

that will reduce fogging – an enemy for any 

distance runner. Breathability is a key factor 

here, as is lens coating. 

4. TRAIN 

FOR THE 

TEMPERATURE 

Signed up for a summer 

event in warmer climes? 

Running raises body 

temperature, and the heat that is produced 

needs to be lost to prevent a dangerous 

overheating condition known as 

hyperthermia. Sweating is the first way 

in which heat loss occurs, but this is less 

effective when environmental conditions 

are hot, or when moisture in the air –

RUNKNOWLEDGE 

GET MORE EXPERT TIPS 

Read Running Science: 

Optimising Training 

and Performance by John Brewer. 

Published by Ivy Press; £20. 

ADDITIONAL: Sarah Ivory PHOTOGRAPHY: iStock 

known as humidity – prevents sweat from 

evaporating efficiently. To counter this, 

your body diverts blood from your core 

muscles to your skin, so that hot blood 

can lose some of its heat into the external 

environment. To enable this to occur, 

your heart has to beat more rapidly 

because blood still needs to be sent 

to your muscles to help with energy 

production, so running feels – and is – 

much harder in environments that are 

hot and humid. 

It is possible to prepare for running in hot 

and humid conditions. Wearing extra layers 

as a means of replicating a hot and humid 

‘microclimate’ is a simple and low-cost 

means of preparing for races that have 

the potential to be held in such conditions. 

While the external conditions may not be 

hot and humid, the climate between your 

clothing and skin is. 

5. WIN WITH 

WATER 

For longer races and 

runs, it’s important 

to take fluid with you. 

There are many ways 

RUNNING RAISES BODY TEMPERATURE. THE HEAT 

THAT’S PRODUCED NEEDS TO BE LOST TO PREVENT 

A CONDITION KNOWN AS HYPERTHERMIA 

of staying hydrated when running. The 

choice is up to you, as long as your chosen 

method allows you to stay hydrated 

throughout the run. For road races 

organised under IAAF (International 

Association of Athletics Federations) rules, 

water will be made available to runners at 

least every three miles. 

However, for other events such as trail 

running, and when you are training, you will 

have to take your own supplies. For shorter 

events and runs, a single bottle may 

suffice. For longer events, particularly if 

you’re doing an ultra, you’ll need more 

than a single bottle. Some runners use a 

hydration belt that typically allows them to 

carry multiple bottles around their waist as 

well as storage for larger items such as a 

phone. An alternative is to use a backpack 

or vest system. ■ 


RUNNING Q&A 

Make the 

most of gravity 

to give you a 

boost as you 

run downhill. 

RUNNING 

EXPERT 

H&F running coach Sam Murphy 

answers your training questions 

Q 

What’s the best way to run 

downhill? I’m not sure I’m 

doing it as efficiently as I could. 

A 

To run downhill well, you 

need to let gravity be your 

friend. That way, the natural increase 

in speed you experience from the 

gradient comes at no additional 

energy ‘cost’ and has you careering 

past your opponents! One study 

found running down a 5.8º slope 

increased runners’ speed by seven 

per cent – though on steeper hills, 

the pace boost diminished. Why? 

Because once the gradient in the 

study was too steep, the runners’ 

potential speed gains were offset 

by a deterioration in technique. 

You can tweak your technique, 

however. Two of the most common 

errors are leaning back (so your 

centre of gravity is behind your legs) 

and overstriding (extending your legs 

too far ahead of your body). Both of 

these actions create a braking force, 

causing your stride to slow. Your 

brain is subconsciously trying to 

maintain control over your fastmoving 

limbs – but this braking 

action will not only slow you down 

but put extra force through your 

muscles and bones, leading to 

increased post-run muscle soreness 

and the likelihood of stressed knees. 

To fix these form errors, think 

about keeping an upright posture 

and both shortening and quickening 

your stride so that your foot strikes 

are swift and light. Visualise ‘flowing’ 

down the hill, keeping your eyes on 

the road or trail just ahead of you, 

not at the ground directly in front 

of your feet, and trying to keep your 

shoulders and hands relaxed. 

Start by practising on a gentle 

downhill. After you’re warmed up, 

run down for 100m at a brisk pace, 

staying tall and keeping your legs 

‘wheeling’ underneath you, not 

reaching out ahead. Jog or walk 

back up the hill and repeat four to 

six times. Progress to a steeper hill 

when you’re ready, and when you 

feel confident enough, try different 

terrains, such as grass and trail. 

Your thighs and calves my well 

feel sore after downhill training due 

to the eccentric muscle contractions 

(the muscles lengthen as they 

contract). A study found a reduction 

in muscle force after a 6.5km 

downhill trail run of 19 per cent in 

the thighs and 25 per cent in the 

calves. Your muscles will adapt with 

practice and repetition, though. 

NEW KIT 

SKULLCANDY CRUSHER 

HEADPHONES 

£129.99; skullcandy.co.uk 

Immerse yourself in music 

with these when jogging and 

gym-going. For quicker runs, 

try the new sweat-resistant 

Method Wireless Sport 

earbuds (£49.99). 

ON CLOUDFLASH 

£160; on-running.com 

If it’s high speed you’re after, 

look no further than the latest 

Cloudflash racing shoes from 

running brand On. Flexible and 

with On’s signature CloudTec 

soles, these trainers will propel 

you off the ground. 

STANCE RUN SOCKS 

£15; runnersneed.com 

Bold socks are in vogue. 

Rock the trend in a pair 

from the Stance RUN 

collection. Moisture-wicking 

and seamless, they’re 

perfect for striding in, with 

reinforced toes and heels 

plus arch support, too. 

THE 

ONE 

TO 

RUN 

… 

BOUDAVIDA WOMEN’S 10K 

SEPTEMBER 23, 2017 

Yet to tackle a 10K? Head to 

Windsor for this friendly womenonly 

run. Set on an undulating 

course, the race takes you past 

some beautiful countryside. 

There will be pacers among the 

field if you’re aiming for a PB; 

windsorwomens10K.com. 

PHOTOGRAPHY: iStock. Additional words: Sarah Ivory 


READER SUCCESS 

‘I overcame bullying to 

become a personal trainer’ 

Kaja Choma, 25, rediscovered her passion for sport and 

fitness as she fought depression after migrating from Poland 

always sporty, and when I was younger, I swam 

competitively. But it was really difficult moving from 

Poland to Northern Ireland when I was 14, especially 

going to school not speaking English and having no 

‘Iwas 

friends at the most important time of your life when 

you’re building your identity. I was bullied and my self esteem 

suffered. That’s when I started Judo. I’d never done martial arts 

before, but it sparked my interest as a means to feel strong, 

independent and healthy. Joining the gym and taking part in 

different sports made me realise that it’s not just about the 

movement; it’s much more about both mental and physical 

health. Judo helped me go from being really depressed 

and unhappy with myself to shifting my focus into 

gaining control over my body. It helped me take that 

first step to get back into fitness again.’ 

WORDS: Holly Houldsworth PHOTOGRAPHY: Danny Bird HAIR & MAKE-UP: Rosie Korr at Joy Goodman 

The WorldSkills UK FitnessTrainer Competition is managed by AoC Sport and supported by Active IQ 

CHANGING CAREER 

‘After leaving university, it took me five years to make the decision 

to become a personal trainer. I graduated in 2012 and only reinvented 

my career a year ago. While working in HR and other office 

jobs, I found that none of them were fulfilling. I wasn’t made for 

sitting in front of the computer nine-to-five, wearing fancy dresses 

and trying to do it the way everyone else does. I had no interest 

in climbing the corporate ladder or getting into a position of power. 

It was more important for me to be in a position of impact where 

I could do something that helps other people and changes their life 

for the better. That’s when I applied to do my first qualification in 

Level 2 fitness with Belfast Metropolitan College. The college saw 

that instructing came naturally to me and recommended I take part 

in a competition called World Skills. The category I was in was 

for newly-qualified fitness trainer of the year, organised by the 

Association of Colleges. I was lucky enough to win! The competition 

opened so many doors for me, including being sponsored by Active 

IQ to do my Level 3 PT qualification and move to London for a 

month to ultimately go off and start my own PT career.’ 

THE FUTURE 

‘I’ve now set up a fitness initiative in my home town of Dungannon 

aimed at helping women within the Polish community socialise and 

build their self esteem as much as their fitness. I’ve learned so much 

over the past few months: I’ve learned how much I don’t know and 

that things are never as easy as they seem, especially in this 

profession where you’re responsible for your own results. My career 

will follow my interests in training – it serves as meditation in a 

sense. When you’re completely focused on moving your body, 

you’re not thinking about anything else. It gives you a chance to 

switch off and forget about any problems you might have. 

‘Looking to the future, I want to continue educating myself 

about strength training and mobility and to focus more on the 

psychological aspect of training, particularly working with women 

where there are self-esteem issues, comparisons and unhealthy 

habits. I’d like to have more of an impact on other people’s lives.’ 

TOP TIP 

‘Start by accepting 

yourself for who you 

are, and don’t feel you 

have to change your 

appearance in order 

to be accepted.’ 


promotion 

YOUR ESSENTIALS 

Check out the latest exciting products from the world of health and fitness 

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For centuries, Buddhist monks used matcha 

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TOOTH WHITENING 

Laila London’s 100% Natural Activated 

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VITAMIN TRACKER 

We all need daily amounts of vitamins and 

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the right amount. Vitamin tracker Vitastiq 2 lets 

you keep track of 26 vitamins and minerals in 

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for only £112, at vitastiq.com. 

FEET FIRST 

Get beautifully conditioned feet with Magnitone 

Well Heeled. This new Express Pedicure 

System gently and effectively buffs away dry, 

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curves of your sole. £24.99; magnitone.co.uk. 

SLIP IT ON 

Upgrade your trainers with the HICKIES® 

Lacing System and experience the 

convenience of a slip on with a fit like a glove. 

Perfect for triathlons or simply avoiding the 

hassle of laces coming undone on your run. 

Get yours for just £13.99 at 

hickies.com/HMUK. 

VITAMINS ON THE GO 

VÖOST is a vibrant Australian-born company 

taking up residence in the UK. The premium 

vitamin brand offers specifically formulated, 

delicious vitamins and minerals designed to 

suit your busy lifestyle. To find your fizz, simply 

add to water and enjoy! From £2.99 for 

10 tablets; voostvitamins.co.uk. 

PEANUT POWER 

Peanut butter flavoured protein anyone? 

It’s vegan, organic and free from sugar and 

sweeteners – tasty. Made from fat-reduced 

roasted peanuts, raw pumpkin seed, hemp 

seed, yellow pea protein and nothing else, 

you’ll love this on its own or in smoothies. 

£23.99 for 400g; motionnutrition.com. 

CHOOSE NATURAL 

Try this innovative 10-minute natural treatment 

from IncaRose Bio Beauty. This single-use 

tissue face mask has been soaked with serum 

containing 100% organic plant extracts and 

extra-pure hyaluronic acid. Choose from 10 

regenerating, instant-lifting and super-hydrating 

Bio Masks. £6 each; vitahealthcare.com.

loving my body 

WE’RE TALKING TO... 

Jo Whiley 

The DJ and mum-of-four, 51, shares 

her tips for staying motivated 

1. HAVE YOU 

ALWAYS BEEN 

INTO FITNESS? 

‘At school, I didn’t think I was 

a sporty person because I felt 

flat-footed when running and was 

useless at team sports, but I’ve 

embraced fitness as an adult. I 

didn’t learn to swim until I was 10 

years old, but once I joined a club, 

I progressed quickly to county level. 

Swimming is still really important to 

me as it’s the one activity that helps 

clear my head. I also do weights 

with a personal trainer once a week 

to target specific areas such as my 

arms – I don’t want bingo wings 

– and I run all the time.’ 

WORDS: Joanna Ebsworth PHOTOGRAPHY: iStock 

2. WHEN DID 

YOU MAKE THE 

TRANSITION 

TO RUNNING? 

‘I was asked to do the Great North Run 

three years ago. Initially, I said, “get out of 

here!”, but then I joined a running buddies 

scheme where I was literally taught how to 

run from scratch. Completing the run was 

life-changing, as it altered my perception 

of what I was capable of. Once I started, 

I found it quite addictive and I’ve done 

loads of half marathons and 10Ks since.’ 

4. AS A WORKING MUM, 

HOW DO YOU FIT IT ALL IN? 

‘It’s very hard, but I find getting up really early in 

the morning while everyone else is asleep definitely 

helps. Committing to running events also gives me 

the motivation to train regularly – I’m currently training 

for the Royal Parks Half Marathon this October – 

because turning up on the day unprepared would 

be pretty painful!’ 

3. HOW DO YOU 

LIKE TO RELAX? 

‘Aside from music and fitness, I love 

gardening because it’s really calming and 

creative. And I love to pamper myself. 

I’m not good at stretching out after 

workouts – or planning my time to make 

appointments – so I’ll pop into one of the 

various London-based Walk-in Back Rub 

clinics (walkinbackrub.co.uk) for a shiatsu 

massage. I also love Collagen Wave facials, 

especially in the build-up to an event such 

as presenting Glastonbury. And I think 

everyone deserves to feel cherished and 

enjoy rest and relaxation without feeling 

guilty, even if you have to pay for it!’ 

5. WHAT’S YOUR 

ESSENTIAL RUNNING KIT? 

‘Obviously, good trainers are important. But to tell 

the truth, I don’t like wearing much when I run, 

just incredibly light vests and shorts. And I don’t 

listen to music because I hate wearing arm 

bands. So, I guess my most essential item is 

having a friend to run with because I like to catch 

up on all the gossip. If I’m angry or cross with 

someone, I get to talk it all out and the adrenaline 

really powers me on – those are my best runs!’ 

Jo Whiley is taking part in the Royal Parks Foundation Half Marathon in October. 

Charity places are still available at royalparkshalf.com

actionforcharity 

Join the biggest 

female cycling 

event in the UK 

women 

cancer 

RIDE THE 

NIGHT 

SATURDAY 5 MAY OR 

SATURDAY 26 MAY 2018 

Cycle 100km 

through London 

at night and raise 

funds to fi ght 

women’s cancers. 

For more information and to register online: 

www.ridethenight.co.uk 

01590 677854 

info@ridethenight.co.uk 

PLACES 

LIMITED 

RideTheNightUK RideTheNightUK RideTheNightUK RideTheNightUK 

TO TAKE PART YOU NEED TO PAY A REGISTRATION FEE OF £45 AND RAISE MINIMUM SPONSORSHIP OF £199. 

Registered Charity Nos: Breast Cancer Care: 1017658/ SC038104, Jo’s Cervical Cancer Trust: 1133542/SC041236, Ovarian Cancer Action: 1109743/SC043478. Women V Cancer is established under the Charities Aid Foundation Charity No. 268369 

ction 

for charity 

lifechangingevents

Health_Fitness_UK_August_2017

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