women fitness

The best running shoes for you

Get race-ready with this selection of running trainers designed to match the type of runner you are.

Get race-ready with this selection of running trainers designed to match the type of runner you are. Does it really matter what kind of trainer I wear? Surely all running trainers are the same? Absolutely not. These trainers are designed to suit your running style and experience perfectly.

The Marathon Trainee

Hard-working shoes are a must if you’re training for a marathon. The Saucony Redeemer ISOs are super supportive while maintaining great flexibility. They’re also really comfortable so ideal for clocking up the miles in. (Saucony Redeemer ISO RRP £130, saucony.com)

The Barefoot Runner

If you're not going to go the whole hog and get your jog on with your tootsies out, a great pair of minimalist shoes are essential. We love the VivoBarefoot Pure Speed shoe. It’s the ‘purest’ shoe in the range and gives you a really stripped-back ‘barefoot’ running experience. Sold! (Evo Pure Ladies, RRP £90, vivobarefoot.com)

The Running Clubber

These trainers come in some fabulous colourways – we’re digging the fluoro pops and bright laces. These lightweight, responsive shoes are perfect for the style savvy. (Sketcher GOrun 4 running shoes, RRP £94, sketchers.com)

The Newbie Runner

A good pair of trainers is key, but we understand you might not want to break the bank on that first pair of kicks. These purse-friendly Asics runners fit the bill. (Asics Gel Oberon, RRP £65, asics.co.uk)

The ‘Action Woman’ Runner

The Saucony Nomad TR is part of Saucony’s hard-wearing Run Anywhere line and offers awesome traction and durability on the trail. Perfect for acing every adventure run that comes your way. (Saucony Nomad TR, RRP £95, saucony.com)

The Smiley Runner

These Gorun Ultra Road shoes have been updated to be even more durable – perfect for you, the energizer bunny runner who gets the bug and just keeps running! The dual-density Resalyte midsole and enhanced traction outsole make them super comfy to run in. They’re also breathable, lightweight and boast winter-ready reflective detailing. (Sketchers GOrun Ultra R, RRP £89, sketchers.com)

The humble cuppa is spilling over with health benefits. Here’s what science has to say about the nation’s favourite beverage

From a delicate cup of Earl Grey to a strong, wake-me-up builder’s, there’s nothing quite like a good old cuppa, is there?

Tea is the most highly consumed beverage in the world after water and has been sipped by Brits for more than 350 years. Today, a staggering 80 per cent of British adults drink tea and there is now more evidence than ever recognising the role of the beverage in a healthy diet. ‘Drinking black, green, oolong and herbal infusions all tick a lot of boxes when it comes to our health – from reducing diabetes, cardiovascular disease, stroke, arthritis and obesity risks, to protecting against cancer, as well as having oral health and hydration benefits,’ says Dr Tim Bond of the Tea Advisory Panel (TAP). We decided to take a look at the ways tea can be more than just the nation’s favourite drink...

Drink tea for...

the antioxidants

Antioxidants – the molecules that help prevent the damaging effects of oxidation on cells in the body – play an important role in our diet. And while all teas contain respectable levels of antioxidants, some go the extra mile. ‘The primary health-boosting quality of green tea is undoubtedly its content of antioxidants,’ says Cassandra Barns, a nutritionist and health writer. ‘These include a type of flavonol called catechins, of which the most abundant is epigallocatechin gallate (EGCG). Catechins have been found to have anti-inflammatory activity, anti-cancer and anti-ageing properties, among others.’ Looking for a real antioxidant hit? Matcha comes out on top with the content of EGCG available more than 100 times greater than that found in a standard green tea.

Drink tea to...

reduce your risk of disease

A mug of tea may look fairly unassuming, but growing research suggests it can actually help tackle some of the biggest health dilemmas we face today. ‘Data pooled from a recent “super study” [by the Department of Neurosurgery, Shanghai Seventh People’s Hospital, China] found that regular tea consumption [three cups of black tea daily] reduces the risk of coronary heart disease by 27 per cent, and the risk of suffering a stroke by 21 per cent,’ Dr Bond explains. Further research by the European Prospective Investigation into Cancer and Nutrition (EPIC) found that drinking three cups of tea, three cups of coffee or a combination of both daily reduced the risk of type 2 diabetes by approximately 42 per cent. Paula Grainger and Karen Sullivan, authors of recipe book Infuse: Teas to Cleanse, Nourish and Heal maintain that the use of cinnamon in tea could help stave off the disease, too: ‘Recent research suggests that cinnamon can lower blood sugar levels and help prevent type 2 diabetes.’ But it doesn’t stop there. Dr Stephen Hsu, a cell biologist in the Medical College of Georgia Department of Oral Biology, has determined that compounds in green tea called polyphenols help eliminate free radicals (which can cause cancer by altering DNA) while safeguarding healthy cells.

Drink tea for...

weight loss

From weight maintenance to weight loss, black, white and green tea have all been hailed as heroes when it comes to our waistline. Researchers from Germany, for example, labelled white tea a ‘natural source of slimming substances’ after it was found that an extract of the tea effectively inhibits generation of new human fat cells (adipocytes) and stimulates fat mobilisation from mature cells. Green tea has also been found to be effective. ‘Green tea may support weight loss in several ways: increasing thermogenesis (calorie burning), increasing fat oxidation (burning of fat for energy), reducing fat absorption, and even reducing appetite!’ says Cassandra. Black tea, too, was found to significantly inhibit weight gain by an average of 0.64kg and reduce waist circumference by 1.88cm, according to the Department of Nutrition at the University of Oslo.

Drink tea to...

protect your bones

Did you know you can support bone health with a cuppa? ‘It’s been found that EGCG can decrease our numbers of the cells that break down bone – and increase the numbers and activity of the cells that build bone,’ explains Cassandra. And it’s not just green tea that gives our bones some TLC. According to Dr Bond, black tea can also reduce the risk of osteoporotic fracture, particularly in women.
‘In an Australian study, the consumption of three or more cups of black tea daily was associated with a 30 per cent reduced risk of osteoporotic fracture,’ he explains. How does the humble black tea do it? ‘It’s thought that the flavonoids found in tea may have contributed to these benefits,’ adds Dr Bond.

Drink tea for...

oral health

High levels of fluoride make tea a brilliant way to maintain good oral health. ‘Tea is a natural source of fluoride, as the tea plant absorbs fluoride present in the soil of tea-producing countries,’ explains Professor Robin Seymour, a periodontologist and an advisor to TAP. A recent study published in Nutrition Bulletin reviewed fluoride levels in 49 different tea bags and found that levels ranged from 0.72-1.68mg per serving – a quarter to a half of the European recommended daily allowance. Why the difference? ‘The level of fluoride in tea leaves will depend on where the tea is grown, with countries such as Kenya being particularly good for fluoride-rich soils,’ Professor Seymour adds. Green tea has also been recognised as having potent antibacterial activity against several of the bacteria that cause gum disease and tooth decay – so much so that it can even be used as mouthwash. What’s more, ‘several studies have found that green tea can help reduce bad breath thanks to its natural disinfectant and deodorant activities,’ adds Cassandra.

Drink tea for...

digestive woes

When it comes to digestive issues, herbal tea can help restore balance. ‘Almost all herbs work to detoxify the body to some extent, improving and soothing digestion, and ridding your organs of toxins to ensure they work at optimal level,’ explain Paula and Karen. ‘When you’re feeling sluggish, tired and run down, a cup of healing herbal tea may be all it takes to get you going again.’ Peppermint, for example, has now been proven to be an effective pain reliever for IBS. Fennel can help relieve bloating; ginger is extremely effective for nausea, indigestion and motion sickness; while rooibos has been praised for improving digestion. Suffering from constipation? ‘Rhubarb root and yellow dock gently stimulate movement, while cramp bark, chamomile and aromatic spices prevent pain,’ say Paula and Karen.

Drink tea for...

a calmer mind

Feeling stressed? Can’t focus? Worried about your memory? Tea is on hand! ‘The primary reason that tea is a better choice when we’re stressed is thanks to its content of a natural substance called L-theanine, which is virtually unique to the tea plant,’ Cassandra explains. ‘L-theanine has been found to have a relaxing effect on the mind, reduce anxiety, and help with concentration. It’s thought to do this by increasing alpha waves in the brain, which are associated with being ‘calm but alert’ – i.e increasing relaxation without causing drowsiness.’ (Matcha is thought to be particularly high in L-theanine.) Studies have also suggested that catechins in green tea can reach the brain and help protect the neurons (nerve cells), as well as reducing decline in brain function. ‘It’s been reported that the catechins in green tea can help prevent the build-up of both amyloid plaques and phosphorylated tau proteins – processes that occur in people with Alzheimer’s disease, and lead to a decline in memory and cognitive function,’ Cassandra says. Moreover, herbal tea is wonderful for calming the mind. ‘Many herbs can have a dramatic effect on emotional health, easing anxiety, depression, sleep problems, mood swings and symptoms of stress,’ say Paula and Karen.

Conquer your cravings, feel full – and lose weight for good!

So, it’s been exactly one hour and 24 minutes since your last meal and you’re absolutely starving. Wondering why?
The reason you’re still ravenous could be as simple as eating the wrong ‘healthy’ foods. For years we’ve been conditioned to believe that successful weight loss boils down to a low-fat diet that follows the calories-in versus calories-out formula (ie that you need to create a calorie deficit in order to lose weight), but it’s now thought this is the exact reason we pile on the pounds, instead of shifting them in the long term.
In his revolutionary new book, Always Hungry, endocrinologist Dr David Ludwig investigates calorie counting, busting some of the biggest myths surrounding weight loss and revealing how to beat cravings and maintain your ideal weight for life. You’ll also experience improved brain health, feel happier, sleep better and have a lower risk of type 2 diabetes and heart disease.
The calorie myth
The premise behind the book is simple. ‘Overeating doesn’t make you fat, but instead the process of getting fat makes you overeat,’ he says. What he essentially means is that eating a low-fat diet can end up expanding your waistline. Low-fat foods are almost always high in processed carbs, which send insulin levels sky high. And since this hormone is the ultimate fat cell fertiliser, it makes fat cells grow. ‘The fat cells suck in and store too many calories, leaving too few for the rest of the body, which is why we get hungry and our metabolism slows down,’ says Dr Ludwig. The real problem is not too many calories in fat cells, but actually too few in the bloodstream to serve the needs of the body. ‘As long as those fat cells are hoarding too many calories you’ll be battling hunger, and while you can lose a few pounds on a low-calorie diet for a short while, your body will eventually fight back,’ he says.
The ‘all calories are alike’ model no longer works, according to Dr Ludwig. ‘It would be ridiculous to say 100 calories from an apple is the same as 100 calories from cola,’ he stresses. Foods affect the body in different ways – way beyond energy input. Every time we eat, hormones, metabolic systems and even gene expression change based on what we put into our body. ‘Those effects can make all the difference to weight stability, weight gain and avoidance of chronic diseases,’ according to Dr Ludwig.
Retrain your fat cells
So what’s the solution? Dr Ludwig has devised a three-phase wholefood diet that he believes can be followed for the long haul. The programme targets the underlying cause of weight gain and not the symptoms. This means that you’ll be working with your body so that you eat until you’re satisfied, snack when you’re hungry and forget calorie counting for good. And you get to eat tasty food that keeps hunger levels low. ‘The advantage of fat is that it helps you avoid eating too many processed carbs, as it’s filling and doesn’t leave you feeling deprived,’ he shares. He emphasises wholefoods, lean protein and unsaturated fats found in nuts, avocados and fatty fish. You’re even allowed a small amount of dark chocolate every day! ‘The main source of calories in chocolate is saturated fat, which isn’t the enemy the diet industry would have us believe,’ he says.
As there is no ‘one size fits all’ approach to following the three-phase diet – your body determines the rate of weight loss that’s right for you based on your age, size, physical activity level and genes. Watching portion size, eating the right foods and making sure you stay active allow your fat cells to open up, releasing their calories back into the body so it has a more sustained access to fuel, which results in a slimmer body.
The 7-day countdown
Prior to the diet, take one week to get ready for change
Day 7: Stop counting calories
Avoid calorie counting and replace refined carbs (white bread, pasta etc) with fat (nuts, seeds, avocado) and protein (fish, eggs, chicken and meat).
Day 6: Start tracking
Weigh yourself first thing in the morning, and measure your waist and height in order to calculate your BMI (visit alwayshungry book.com for a BMI calculator). If you can, get blood tests done by your GP. Dr Ludwig advises a fasting lipid profile to determine cholesterol levels, various glucose tests to determine type 2 diabetes risk factor and a C-reactive protein test to check internal inflammation.
Day 5: Stress less
Try to make small changes to remove stress as this will improve sleep quality. When you feel well rested you naturally eat better, exercise more and feel your best. Aim for three 15-minute walks after meals to help set the stage for weight loss.
Day 4: Think about why
Define a clear and compelling reason to embark on the programme that centres on your life goals. Put the ‘Big Why’ in writing, frame it and leave it somewhere that constantly grabs your attention.
Day 3: Clear out your kitchen
You’ll be cooking step-by-step meals, so now’s the time to make sure you’re fully equipped. Stock up on basic kitchen utensils like a good set of knives, a salad bowl, blender and measuring cups, and get rid of any unhealthy foods lurking in your cupboards.
Day 2: Go shopping
Stock up on healthy staples like tins of legumes and frozen fruit and vegetables so you’ll be fully equipped to start the diet.
Day 1: Prep for phase one
This is your first day of cooking, so allocate a few hours to prepare sauces, roasted nuts, dressings and so on, as this will give you a base to whip up meals in 30 minutes or less during the days that follow.
Phase it in
The three-phase programme explained
Phase one
Duration: Two weeks
Why: This phase is the most restrictive but it’s aimed at jumpstart weight loss. You’ll eat the opposite of a typical low-fat diet, so 50 per cent of your plate should be made up of fat, 25 per cent should be complex carbs (fruit, beans and non-starchy veg) and 25 per cent protein. You’ll eliminate grains, potatoes and added sugar, and fill up on things like rich sauces, spreads, nut butters and full-fat dairy. In addition to a high-fat diet, set aside 15 minutes three times a week for a leisurely walk after dinner. This will help to aid digestion and dampen the post-meal surge in insulin.
Meal planner
Breakfast: Cheese and spinach omelette with berries and Greek yoghurt
Snack: Trail mix
Lunch: Steak salad
Snack: Roasted chickpeas
Dinner: Coconut prawn curry with spinach
Phase two
Duration: It depends on how long it takes for your weight to drop down to its set point – it could be a few weeks or a few months.
Why: Like a bootcamp for your fat cells, this phase focuses on shifting the fat cells out of calorie overdrive. You will slightly decrease fat to 40 per cent of your total intake and increase carbs to 35 per cent by adding in whole-kernel grains like quinoa, brown rice and steel-cut oats. Protein will remain at 25 per cent. Now’s the time to start exercising so do 30 minutes of moderate to vigorous physical activity three to four times a week.
Meal planner
Breakfast: Black bean and tofu hash
Snack: 30g dark chocolate
Lunch: Mexican taco salad
Snack: Spicy
pumpkin seeds
Dinner: Roastedchicken with a smallbaked sweet potato

Phase three
Duration: For life!
Why: The goal of phase three is to discover your body’s unique needs and create a personalised blueprint to follow in order to sustain weight loss. This phase is flexible and focused on experimentation. Once your body has had a chance to heal, you mindfully introduce a small amount of processed carbs, watching out for your tipping point – ie how much you can tolerate without cravings or weight gain.
Meal planner
Breakfast: Peanutbutter and bananapower shake
Snack: Roastedpecan nuts
Lunch: Salmon salad with soup and crackers
Snack: Houmous with veggie sticks
Dinner: Herb-roasted chicken, rice and broccoli
Dessert: Berries and cream with granola

A personal trainer every hour of the day, on your wrist!
If you want your New Year's resolution of being a healthier, fitter you to continue right through the year, this nifty little device might just help give you the extra encouragement you need! The activity tracker from Polar can be your answer to a full-time personal trainer.

It’s technology keeps track of your activity all day long, breaking it down into five different intensity levels – resting, sitting, low, medium and high activity. For many of us office jobs mean remaining seated for a large chunk of the day – not the best of things for your health. To combat this the Loop can be used to send reminders to your phone of when you’ve been inactive for a while. Just the encouragement we need to get moving!

It’s low, medium and high activity levels allow the Loop to distinguish between a stroll, jogging and sprinting, making it really efficient in keeping track of your calorie burning. It’s also completely waterproof, so if you’re a swimmer you can monitor the power of your strokes.

Setting daily goals can make it easier to keep you’re fitness on track. If you input these goals into your Loop it can send you reminders of what more needs to be done to smash those targets. You can even break down goals for different paces of exercise – 60 minutes walking, 20 minutes running and so on.

Keep you’re activity tracker on even when you want to switch off and see if it’s restful or restless sleep you’re getting each night. If you want to go that extra mile in listening to what your body is telling you try attaching the Polar H7 heart rate monitor to your chest.

You can easily review your weekly or monthly progress by linking your device to the Polar Flow app or website. Take your pick from the three pretty shades: Misty Blue, Blackcurrant and Smoky Black.

Polar Loop: £84.50 RRP polar.com

Polar H7 Heart Rate Monitor: £64.50 RRP polar.com

Give your body a deep cleansing detox to reboot your health

A short detox can make a massive difference to how you feel for weeks afterwards.

Not only is weight loss inevitable, as you’ll lose excess fluid, but a cleanse will also reset your energy, improve your concentration and clear up skin niggles.

The idea behind our diet is to give your body a break, freeing up energy so that your cells, tissues and organs can work efficiently once again. We don’t advise diving in at the deep end straight away – you’ll get better results if you do some prep work first, so we recommend putting a few ‘pretox’ strategies in place at least five days beforehand. This involves phasing out certain types of foods, along with undertaking a few lifestyle changes. We’ve also listed handy what-to-do advice in case you get stuck and some simple after-care tips. Ready to feel great again? You’re just three days away from a new you!

Pretox must-dos

Prepare for your cleanse with these top tips

Sleep more

Sleep is a prerequisite for renewal and rejuvenation of your body’s cells. Aim to get around eight to nine hours of shut-eye to support your immune system and nourish your cognitive health.

Say goodbye to sugar

Five days before starting the detox, cut out the obvious sources of sugar like ready meals, chocolate, sweets, biscuits and the biggie: booze. Whatever your tipple of choice, alcohol will dehydrate you and deplete your body of important nutrients.

Limit wheat

Wheat is difficult for your body to digest and can cause inflammation and some digestive discomfort, so instead try to replace wheat from breads and cereals with protein-rich foods like yoghurt and eggs.

Go plain and simple

Five days before starting our food plan, keep your diet simple with easy to digest foods. Think porridge with berries and seeds for breakfast, baked sweet potato with tuna and salad for lunch and lean meat and steamed veggies for dinner. Make a shopping list before hitting the supermarket so you load up on healthy food rather than treats.

Drink up

Keep your body hydrated with water – around 1.5 litres per day should do it. This will help to flush out toxins, clear skin and reduce bloating. Aim to cut caffeine too, as it releases the stress hormone cortisol, which increases abdominal fat.

During the detox
Healthy advice to help you get the most out of the plan

Wake your body

Kick-start your digestive system by drinking a cup of warm water with lemon first thing.

Body brush

Dry brush before your bath or shower, starting from the soles of your feet and moving upwards, as this kind of lymphatic massage helps to detoxify, too.

Sip water regularly

Continue to drink 1.5 litres of water and sip on nurturing herbal teas.

Have an Epsom salt bath

Have a hot bath or foot soak with Epsom salts in the evening to help your body release toxins.

After-care rules

Top tips to maximise your results post-detox

Take it slowly

Ease yourself back into three meals a day slowly, keeping the good stuff in your diet as much as possible. Leafy salads and white fish, veggie soups and chicken with roasted veggies are all excellent choices.

Green up your diet

Eat something green at every meal (think kale, spinach, watercress) as the green veggie family can really help to keep your liver ticking over. Plus, greens can help regulate your body’s natural pH and may even help ward off disease.

Try eating fermented foods

Gut-friendly fermented foods like sauerkraut and kimchi are a useful addition to a balanced diet, as they increase levels of healthy bacteria, which help to keep bloating at bay.

Get sweating!

Exercise is just what the body needs following a detox. A good sweat session helps to remove unwanted toxins from the body, so combine high-intensity workouts like running, cycling or our metabolism-boosting workout
(on page 70) with low-key yoga for the perfect balance.

Stay off sugar

If you find it difficult to control your sweet tooth once you’ve finished the detox, try swapping out nasty sweeteners and ordinary sugar for stevia. This naturally sweet plant extract won’t spike insulin levels or create any of the roller-coaster energy crashes that come with regular sugar. Xylitol is another good sugar substitute.

Detox SOS
Give your body a boost with these super supplements

1 Vega Aloe Vera Herbal Complex

Regulate your body’s pH levels with these aloe vera capsules. They also help to repair the intestinal lining and give your body a push to flush away waste.

£5.09, nutricentre.com

2 Neal’s Yard Remedies Power Berry Complex

Supercharge skin and protect it against the ageing effects of harmful free radicals with this blend of bilberry, acai and rosehip.

£17.50, nealsyardremedies.com

3 Sun Chlorella ‘A’

This green algae detoxifying agent is rich in the vitamins and minerals that help to improve digestive health and liver function.

£21.95,
victoriahealth.com

4 Optibac Probiotics Extra Strength

With 20 billion live bacteria per capsule, this high-strength probiotic supplement helps to finely tune the balance of healthy microorganisms in the gut, which relieves bloating and aids overall digestive health.

£22.49,
optibacprobiotics.co.uk

5 Holland and Barrett Milk Thistle

This milk thistle supplement contains the active ingredient silymarin, which supports liver health by blocking certain toxins from entering the liver and boosting cell regeneration.

£13.99,
hollandandbarrett.com

THE 3-DAY SUPER CLEANSE

Our diet involves replacing breakfast, lunch and snacks with juices, soups and smoothies, while still allowing
a nutritious dinner at the end of the day. Breakfast is a cup of lemon water followed by a different green juice every day to help kick-start liver health. This is followed by a filling mid-morning smoothie snack, a hearty soup for lunch and a protein-rich healthy dinner. Our diet is designed to revitalise rather than restrict, so if you feel very hungry between lunch and dinner you can add in a cup of miso soup.

You should refrain from intense exercise while undertaking the diet (relaxing yoga and meditation is fine).

Please note:

If you have a medical condition, please seek advice from your GP before embarking on the diet. Do not follow this plan if you are pregnant or trying to get pregnant.

DAY 1

BREAKFAST

Cup of hot
water and lemon upon rising

Super greens juice

Juice the following ingredients:

Chunk of cucumber

1 pear

Handful of spinach

Handful of parsley

Juice of ½ a lemon

½tsp grated ginger

MID-MORNING

Coconut delight smoothie

Blitz together:

1tbsp chia seeds

250ml coconut milk

Handful raspberries

1 banana

LUNCH

Pea and mint soup

Blitz together:

Sweat 1 onion,
1 celery stick and
1 carrot. Pour in 300ml vegetable stock, 200g garden peas and a handful
of fresh mint. Add 1tbsp low-fat crème fraîche and blitz
until smooth.

DINNER

Baked cod and steamed vegetables

Scatter ½tsp ground cinnamon and ½tsp ground nutmeg on
1 cod fillet. Add the juice of half a lemon, wrap in foil and bake in the
oven. Serve with unlimited steamed mangetout and kale.

DAY 2

BREAKFAST

Cup of hot water and lemon upon rising

Balancing greens juice

Juice the following ingredients:

1 apple

1 Cos lettuce

Half a head of broccoli

Handful of kale

MID-MORNING

Nutty goodness smoothie

Blitz together:

1tbsp cashew nuts

250ml almond milk

Handful strawberries

Handful blueberries

LUNCH

Super-spicy roasted squash soup

Blitz together:

1 red onion, 1 garlic clove, 170g butternut squash, 1 large tomato. Place on a baking tray. Scatter with ½tsp turmeric, ½tsp cumin seeds, 1½tsp coriander seeds and ½tsp mustard seeds. Roast in the oven. Place the ingredients in a blender with 300ml veg stock and blitz until smooth.

DINNER

Tofu stir-fry

100g tofu cooked in 1 tsp coconut oil. Add 1 red onion, 1 garlic clove, ½tsp grated ginger, 100g baby corn, 100g mangetout, 100g garden peas and 1 red pepper. Add 1tbsp reduced-salt soya sauce and a handful of coriander. Serve on a bed of steamed, grated cauliflower.

DAY 3

BREAKFAST

Cup of hot water and lemon upon rising

Revitalising greens juice

Juice the following ingredients:

1 small avocado

Juice of 1 orange

Juice of ½ a lemon

Chunk of cucumber

Handful of watercress

Handful of spinach

MID-MORNING

Tropical purity smoothie

Blitz together:

1tbsp mixed nuts

250ml coconut milk

Handful pineapple chunks

Handful strawberries

LUNCH

Carrot and coriander soup
Blitz together:

Sweat 1 onion. Add half a sweet potato,
3 carrots, 1 large tomato and 300ml vegetable stock.
Boil until soft and add a handful of coriander to finish. Blitz until smooth.

DINNER

Soya and ginger salmon with roasted veggies

Top 1 fillet of salmon with 1tbsp reduced-salt soya sauce and ¼tsp grated ginger and bake in the oven. Serve with a side of roasted tomatoes, mixed peppers and steamed spinach.

Here’s how strength training can get you a better bikini body...

More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits.

Whether you’re using the TRX, doing a kettlebell class or using a pair of dumbbells in your HIIT circuit – you are strength training! It’s not all about weightlifting belts, clouds of chalk and groaning as loud as you can – though, that’s all welcome, too! It is, however, about using weights that truly challenge you, promoting muscle growth that in turn elevates your fat burn. The result is a leaner you, with a higher metabolic rate throughout the day.

‘It’s estimated that for every half a kilo of lean muscle you gain, your body will burn 35-50 extra calories each day just to maintain it,’ explains John Shepherd, author of new book Strength Training for Women. ‘Regular cardio exercisers may lose weight but end up with a body that lacks tone and holds fat around key “problem” areas, such as the abdomen and hips.’ But those aren’t the only benefits you’ll experience – that’s just the beginning.

‘Resistance training will also boost your hormones,’ explains John. Basically, the more you pick up the weights, the more your levels of growth hormone are elevated. Why is this desirable? Well, along with playing a vital role in shedding fat, growth hormone also helps to slow the effects of ageing, according to John. Who wouldn’t want that? As we age we also experience a higher risk of osteoporosis, and strength training is an effective way of combating this. Not only do weights build muscle but they strengthen your bones, too, which is ideal for overall health as well as preventing injury.

Strength training also challenges your body in all different planes of motion, boosting its ability to master complex moves – especially ones that’ll help you in everyday life. We’re talking lifting, carrying, picking things up – that’s why it’s considered functional fitness.

Don’t know where to start? John’s book is a great place, but if you want a taster, check out this workout he put together. It’s suitable for all levels, targeting the whole body using compound exercises. ‘These moves work numerous joints,’ explains John, ‘making them more functional and calorie-burning.’ Always use weights that prove difficult in the final reps of each set without compromising form – but if you’re new to weights, start out light and focus on building strength and technique. Everyone should add weights each month to encourage progress.

HOW TO DO IT

Always warm up before and cool down after this workout. Do each of the two workouts once a week, leaving at least 48 hours between each.

Workout 1: Metabolic and hormonal booster

Perform 3 x 10 reps of each move. Take enough recovery to allow for each set to be completed optimally.

Workout 2: Pyramid with body shaping fast-twitch fibre emphasis

Perform 8 reps using a light weight, 6 using a medium weight, then 2 x 4 reps using a heavy weight.

Workout 1

Rear foot elevated split squat

Areas trained: glutes, hamstrings, quads, calves

Technique

Holding dumbbells by each side, stand in front of a bench and place the toes of your rear foot on it. Hop your standing leg forward and place your foot flat on the floor. This is your starting position.
Keeping your trunk upright and looking straight ahead, bend your front leg to lower your body to the ground. Lower until your thigh is approximately parallel to the ground.
Push back up strongly and repeat. Perform the allotted reps on one side, and then the other to complete a full set.
Seated shoulder press

Areas trained: shoulders, triceps

Technique

Sit on a bench holding dumbbells in front of your shoulders.
Press the dumbbells up to the ceiling, bringing them close together at the top of the movement.
Lower under control and repeat.
Single-arm kettlebell swing

Areas trained: quads, hamstrings, glutes, core, back, shoulders

Technique

Take hold of the kettlebell in one hand with your knuckles facing away from you. Stand with your feet just beyond shoulder-width apart. Let the kettlebell hang down at arm-length in front of your body and let it drop down and through your legs.
Move with the fall of the kettlebell and let your bottom move backwards and torso incline forwards with knees soft. As the momentum of the weight begins to stall and go in the other direction, ‘snap’ your hips to impart more momentum onto the kettlebell to drive it up again.
Let the weight fall back down and repeat. Perform the allotted reps on both sides to complete a set.
Plié squat

Areas trained: glutes, hips, hamstrings, quads, calves

Technique

Holding the dumbbells with your knuckles facing away from you in front of your hips, stand with your feet wider than shoulder-width and turned out, making sure that your feet and knees are similarly angled.
Bend your legs to plié and then extend them to stand back up and repeat.

Workout 2

Clean

Areas trained: back, shoulders, glutes, hamstrings, quads, calves

Technique

Take hold of a barbell from the floor with your knuckles facing forwards and hands just further than shoulder-width apart. Keep your heels on the floor, arms extended and head up.
Drive up to lift the bar from the floor, keeping your shoulders over it and your knees bent.
As the bar approaches hip-level, drive your hips forwards and now pull on the bar with your arms. As you do this, switch your grip from overhand to underhand and ‘catch’ the bar in a racked position on the front of your shoulders.
Keeping your back flat, control the bar down to the floor, bending your knees and folding forwards, first to your thighs and then to the floor.
Squat

Areas trained: glutes, quads, hamstrings, back

Technique

Support a barbell across the fleshy rear part of your shoulders (avoiding contact with your top vertebrae). Pull the bar down onto your shoulders to
fix it in place. Keep your head up and maintain the natural curve of your spine.
Bend your knees to lower the weight as far as your flexibility allows. Keep your knees behind your toes as you go.
Push through your heels to stand up and repeat.
Deadlift

Areas trained: glutes, quads, hamstrings, lower back

Technique

Squat down slightly with your feet under the barbell and take hold of it with both hands.
Straighten your legs to start to move the bar upwards, keeping your arms long and the bar close to your shins (don’t pull with your arms).
Extend your hips to stand upright with the bar across the front of your thighs.
Return to the start and repeat.
Bent-over row

Areas trained: upper back, biceps, lower back, glutes, hamstrings

Technique

Keeping a bend in your knees, hinge at your hips so your upper body is almost parallel to the floor, holding a barbell with arms extended towards the floor.
Squeeze your shoulder blades together as you row the barbell up towards your hips.
Slowly lower and repeat.

One week is all it take to get your diet on track

So, you know that what you eat can transform your health for the better, but how do you get started? We’ve put together a seven-day diet to change your relationship with food and put you firmly on the smart eating path.

Our diet is designed to wean you off the bad stuff and fill you with nutritious, delicious fare instead. You can expect increased vitality and better concentration. You may shed a couple of pounds and a flatter tum is almost guaranteed. And you won’t go hungry as every day you’ll eat three meals and two snacks. Although the diet only lasts one week, you can easily follow the plan for up to a month, which could mean losing up 8lb! The menu is designed with both taste and health in mind, and you’ll notice meals all contain fat, carbs and protein. We’ve included more carb-rich meals during the day to keep your energy levels up. In the evening, meals are based around protein and vegetables to supercharge weight loss. Check out our rules for success, then get on the healthy-eating wagon…

Day 1

BREAKFAST

Oaty breakfast delight

Crush two oatcakes in 150g Greek yoghurt and top with 1tbsp mixed seeds and a handful of blueberries and raspberries.

MORNING SNACK

2 plums and 2tbsp almonds.

LUNCH

Sweet potato pancakes

Grate 1 sweet potato and combine with 2tbsp peas and 1 finely chopped onion. Shape into patties and dip in 1 beaten egg and coat in ground flaxseed. Pan-fry and serve with salad.

AFTERNOON SNACK

Unlimited carrot crudites with 2tbsp guacamole.

DINNER

Chicken with stir-fried veggies

1 grilled chicken breast topped with 2tbsp soy sauce. Serve with mixed stir-fried vegetables of your choice.

Day 2

BREAKFAST

Chia smoothie

Blend 250ml coconut milk with 1tbsp ground chia seeds, 1 banana, 5 strawberries and a pinch of cinnamon.

MORNING SNACK

Unlimited cucumber sticks with 2tbsp Greek yoghurt.

LUNCH

Detox-in-a-day soup

Cook 50g broccoli, 100g kale, 100g butter beans in 300ml water. Add 1 crushed garlic clove, a pinch of cinnamon and ginger, and blend until smooth (add more water if needed). Serve with a small seeded roll.

AFTERNOON SNACK

2 oatcakes with 2tbsp houmous.

DINNER

Salmon with Italian-style vegetables

Roast 1 yellow pepper, 4 cherry tomatoes and 3 slices aubergine and serve with 1 grilled salmon fillet.

Day 3

BREAKFAST

Coconut and blueberry pudding

Combine 2tbsp ground flaxseeds with 100ml coconut milk, (or enough to make a thick consistency) with 2tbsp (heaped) of mixed berries, and gently crush. Place in the fridge overnight. Top with 1tsp mixed seeds and serve.

MORNING SNACK

2 clementines and 2tbsp almonds.

LUNCH

Veggie burger and salad

Grind together 200g tinned chickpeas, 1 onion, 1 garlic clove, 1 chilli and 1tsp cumin. Shape into patties and pan-fry until golden. Serve with a side salad.

AFTERNOON SNACK

Cup of miso soup.

DINNER

Yoghurt-spiced turkey breast with greens

Marinate 1 turkey breast in 100g Greek yoghurt, ½tsp cumin and ½tsp paprika. Grill and serve with unlimited steamed mange tout, peas and spinach.

Day 4

BREAKFAST

Eggy bread

Chop 1 onion and 1 chilli and place in a bowl with two eggs, beaten. Dip two slices of wholemeal bread in the mixture and pan-fry until golden. Serve with unlimited steamed spinach.

MORNING SNACK

Unlimited celery sticks with 2tbsp Greek yoghurt.

LUNCH

stuffed sweet potato

Bake 1 sweet potato. Scoop out the middle and mix with 100g tinned cannellini beans, 2 chopped cherry tomatoes and 1 chopped spring onion. Put back into the sweet potato skins and serve with unlimited steamed kale.

AFTERNOON SNACK

Cheesy tomato

Cut one large tomato in two and grill. Top with 20g feta and place back in the oven until the cheese has melted.

DINNER

Prawn stir-fry

Cook 100g prawns with 150g stir-fry vegetables. Add 1tsp soy sauce, juice of 1 lime and top with 1tsp toasted mixed seeds. Serve with 1 sliced courgette.

Day 5

BREAKFAST

Ginger and pear spiced porridge

Chop 1 pear and add to 50g oats cooked in 100ml semi-skimmed milk. Add a pinch of ground ginger and ground cinnamon.

MORNING SNACK

1 banana topped with 1tbsp almond butter.

LUNCH

Dice 1 spring onion and 3 cherry tomatoes. Mash 2 small avocados and combine. Spoon the mixture into a wholemeal pita bread and serve with a side salad.

AFTERNOON SNACK

2 rice cakes topped with 2tbsp cottage cheese and black pepper.

DINNER

Chilli con carne

Dice 1 onion and 1 garlic clove. Pan-fry with 150g chopped tomatoes and 100g lean beef mince. Add ½tsp chilli powder, 1tsp cumin and 50g red kidney beans. Finely chop 150g cauliflower and lightly steam. Serve the chilli con carne on top of the steamed cauliflower.

Day 6

BREAKFAST

Overnight chia oats

Combine 3tbsp of oats with 2tsp chia seeds and soak in 4tbsp semi-skimmed milk and 2tbsp Greek yoghurt overnight. In the morning add half a sliced banana, a handful of mixed berries and 1tsp almond butter.

MORNING SNACK

Protein smoothie

Blend 250ml almond milk with 1 scoop of protein powder, 1 banana and 3 strawberries.

LUNCH

Turkey wrap

Mix 50g yoghurt with unlimited grated cucumber. Spoon on to a wholemeal wrap and add three slices of turkey and fold. Serve with a side salad.

AFTERNOON SNACK

2 clementines and 2tbsp cashew nuts.

DINNER

Roast cod fillet

Roast 1 cod fillet with lemon and parsley. Serve with unlimited steamed broccoli, cauliflower and kale.

Day 7

BREAKFAST

Toast with almond butter

2 slices toasted seeded bread topped with 2tbsp almond butter.

MORNING SNACK

1 pear and 2tbsp almonds.

LUNCH

Baked sweet potato with cottage cheese

Top 1 baked sweet potato with 2tbsp cottage cheese and unlimited grated cucumber. Serve with unlimited steamed broccoli and spinach.

AFTERNOON SNACK

1 pot Greek yoghurt topped with half a grated apple.

DINNER

Superfood omelette

Sauté a handful of spinach, 2tbsp peas and 3 mushrooms in a frying pan. Beat 2 eggs and cook with the other ingredients, omelette-style. Serve with a side salad.