INSIDE: PT DIET TIPS || SPORTY BIKINIS || LUCY MECK’S TRAVEL WORKOUT

August 2019 // £3.99

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 welcome

Contents
August 2019
78
Tasty
Lebanese
recipes

31
Em
Watson
skinca
secr 66 Sexy surf wear

SHA EALTHY YO U FE ATURES

12 Fitness noteboo
Boost your brain power with
a morning workout, how
to improve performance,
sporty sunglasses.
14 Outrun your age
Slow down the signs of ageing
with a simple running routine.
16 10-minute tone-up
Sculpt a dancer’s body with
these barre-inspired moves.
oo noteboo
A weight-loss game to curb
cravings, how to vary your diet
and why breakfast is key.
22 Nutrition expert
H&F’s nutrition expert on how to
reintroduce carbohydrates when
you’re ending a low-carb diet.
23 Recipe revamp
A warm and nutritious salad of
chicken and strawberries.
24 Diet diary
Celebrity PT Matt Roberts.
8 Health notebook
An added benefit of the
contraceptive Pill, a functional
backpack and mosquito creams.
29 How to thrive
Meeting your basic needs is a
step towards a fulfilling life.
31 Beauty notebook
Do your bit for the oceans with
a new sun lotion range that’s
non-toxic to marine life.
32 Beauty bag
The latest beauty must-haves
– hot off the shelf.
36 World-class workout
Dame Jessica Ennis-Hill’s new
fitness app and website are just
the ticket for busy lives.
40 Reclaim your mornings!
Discover the wellbeing benefits
of being an early bird.
46 Your best holiday!
How to make the most of your
well-earned summer break.
52 Come home fitter!
Stay in shape on your trip
with a workout and tips from
Lucy Mecklenburgh.
56 The big blue
Go down to the sea and revive
your body and mind.
60 Take the plunge
How cold water swimming can
boost your mental health.

Health & Fitness 3

welcome

Model: Ianthe @ Nevs

Photographer:
Helen Marsden
Hair & make-up:
Jo Clayton
Stylist: Kellie Daggett
Swimsuit:
40
Model’s own

84
36

14

16
45

SU B S! 60
Subscribe to
Health & Fitness
this month and
get a free face
oil worth £48.
See page 34. Our cover model
make-up artist Jo Clayton how she made Ianthe’s beachy waves.
air with a wide round brush to lift the roots then used wide tongs to bend it
HUK ^P[O OLY OLHK \WZPKL KV^U ZLWHYH[LK [OL ^H]LZ ^P[O T` ÄUNLYZ»

TI ME WORKOUT RE GULA RS
away HAN DBOOK 5 Editor’s letter
g to sail is fun off the 84 Get fighting fit 6 About you
f southern Greece. Tone your upper body and abs What you’ve been up
ow the spice trail with this martial arts-inspired to this month.
te the flavours of a HIIT workout. 7 Fit buzz
se souk with these 90 Move of the month Book a restorative retreat, slip
atering recipes. Handstand against the wall. on a body-shaping cossie, try
91 Kit test a caffeine-free energy drink.
Sporty bikinis. 9 ‘My life in a day’
92 Target zone Sports presenter, journalist and
Moves to power up your arms. writer Laura Winter.
94 Run expert 98 We’re talking to…
When to start running TV presenter Gabby Logan.
post-baby.
95 Success story
‘I’m running all the world’s
73 Suffing major marathons.’
chic

4 Health & Fitness

 editor’s letter

Welcome What the H&F team has

been u to this month...

Acting chief sub

Eve gets her RSA
Level 1 sailing
certificate in

A
southern Greece,
page 76.
re you ramping up your workouts
ahead of your summer holidays?
If so, you’ll find all the
fitspiration you need in this
month’s H&F to help get you in
shape. There’s nothing like being
superfit to enjoy all the holiday fun, not to mention
look your best on the beach. Contributors
Turn to ‘Get fighting fit’ (page 84) for a super- Lucy
Mecklenburgh
speedy, results-guaranteed workout from Aussie PT, and her PT
Tiffiny Hall. ‘You’ll sculpt lean muscle mass while Cecilia Harris
share their speedy
burning fat in just two 20-minute workouts a week,’ holiday HIIT
promises the celeb trainer. Sounds good to us! Only workout,
got five minutes? Turn to ‘World-class workout’ page 52.
(page 36), where Dame Jessica Ennis-Hill shares her
speedy, flat belly moves.
Meanwhile in ‘Come home fitter!’ (page 52), Lucy
Mecklenburgh reveals the quick HIIT circuit that
keeps her in shape when she’s travelling. It’s just
one of the great features in our ‘Happy Holidays
Guide’ (page 45), an 18-page special section, Writer
packed with expert advice to ensure you have your Emma Lewis chats
best break ever and come home glowing with heath. to Dame Jessica
Ennis-Hill about
Happy summer! the launch of her
new workout
platform,
page 36.

Mary Comber, Edi

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letters

About
YOU Beach-body inspo, festival fun and
sleeping to boost performance

WO R KOU T
IN S P I R AT I ON
Thank you for the inspiring
LETTER
interview with Lucy
Mecklenburgh and her PT
Cecilia Harris, ‘I’ll get you beach
body happy!’ (July issue).
It’s so motivating to see two
women of different ages looking
equally glowing with health
and fitness. Lucy and Cecilia’s
philosophy for being beach-body
confident is refreshing. It’s so true
that feeling your best on holiday
isn’t about your size or age but
about the confidence that comes
from feeling fit, healthy and happy
in your own skin.
Exercise is a great start so I’ll
be making sure that I try their
workout this weekend! Thanks
for the motivation!
Mandy Green, by email
+STA
R
WELLBEING FESTIVALS
The summer events guide, ‘Here comes
summer!’ (July issue) was perfect timing.
I’ve love going to festivals but I don’t
always want to spend the whole time
drinking and partying so it’s good to know
there are some healthier options out there.
The combination of music, outdoor
workouts and spa treatments sounds like a
great experience. As a dedicated yogi, I’ve
got my eyes on the Soul Circus festival in
August. I can’t wait to swap my local yoga
studio for a yurt and stretch out in the sun!
Issie Richards, Putney, London
SLEEP-WELL TIPS
As someone who struggles with insomnia, I
was interested to read ‘Sleep like an elite’
(July issue). I’d not realised how much
Our star letter winner has been
inspired to work out like Lucy Meck
and PT Cecilia Harris
impact sleep has on sporting performance
– no wonder I struggle at the gym after a
sleepless night! The athlete’s tips were
really interesting, I’m going to start putting
magnesium salts in my bath at night. I also
find that if I’ve had a long day at the office, I
sleep better if I do some gentle exercise
and a stretch to help me relax before bed
so I’m also going to try the legs-up-the-wall
exercise that was recommended.
Donna Wentworth, York
You What’s your
say. . . favourite holiday
workout?
‘Sea swimming is the best. I love
the tingling feeling I get from salt
water and fresh air!’
Frankie Smith, London

‘On the dance floor! I always take a

proper break from my regular workouts
W R ITE I N AND W I N ! and find fun ways to stay active instead.’
This month Mandy wins this stylish two-piece from Marble Swimwear, Katy Cooper, Kent
worth £85. The luxury swimwear label aims to ensure every element of
their production is environmentally conscious – from the fabrics used
to the method of distribution, every decision is made with the planet ‘I love all-inclusive holidays where you
in mind. Marble Swimwear comprises a stylish range of printed bikini can try a whole range of activities.
tops and bottoms. Many are reversible, and they can be mixed and This year I’m doing a watersports holiday
matched to give you the most wear out of your swimwear. Handmade in Spain, can’t wait!’
in Bali, each piece is made with love and promises a long life garment, Priya Khan, Leeds
that will see you through many summers. Visit marbleswimwear.com.

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

6 Health & Fitness

 what’s new

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

RUN FOR FUN

If you love running and enjoy the Sunday Sept
odd glass of vino, you may like enjoy live mu
the Bacchus Marathon & Half English wine
Marathon, with a new 10K option the leafy rout
this year. Grab your fancy dress hearty meal
and friends, and head to Denbies costs £30, or
Wine Estate, Dorking, Surrey, on £50; run-ba

REBOOT ON A RETREAT
Been hurtling around and neglecting
one of Our Retreat’s luxurious, transf
breaks that offer yoga, Pilates, medita
workshops and oceanside fitness in pe
and Ibiza. You’ll stay in a villa with a
won’t have to endure limited calories –
balance. Other activities include: SU
hikes, live-music nights and open-air
are healthy yet indulgent, and prepar
chefs. Retreats run from June to Octo
start from £1,450 for six nights on an
basis ( flights not included); ourretrea

L IC K A LOL LY
If you wince at all the unhealthy lollies available
when you give your kids an icy treat on a hot
day, check out Little Jude’s Fruit & Veg Rockets.
They contain no refined sugar, getting all their
sweetness from fruit and veg – spinach and
apple, beetroot and raspberry, orange and carrot
to be precise. In fact, there are no nasties at all
– just 100 per cent naturally sourced ingredients.
WORDS: Emma Lewis

At less than 32 calories a pop and less sugar

than your average yoghurt, we’ll be eating these
with our kids. They cost £3.50 for 6 x 55ml
packs, from Sainsbury’s.

ealth itness

‘MY LIFE
IN A DAY’
Laura
Winter
The sports presenter, journalist and
keen cyclist, 30, talks about getting
more women on their bikes
A
‘
s an early bird, I’m alw
by 7am. After a good c
coffee, I exercise, ofte
doing a 40-minute
Zwift workout on my turbo trainer
at home. It’s harder when I’m on
location, but I always feel better f
training. I’m away with work for a
the year, presenting and commentating
on sports including swimming, rowing,
rugby, tennis and my biggest love,
cycling. Home is in Cheltenham where
I can get on my bike and be in the hills
in 10 minutes. My mum lives nearby,
helping to look after my beloved rescue
dog Buddy when I’m away. Travel is
the best and worst part of my job. This
morning I worked out on Muscle Beach
as I’m covering the Tour of California for
NBC Sports, yet my flight home could be
cancelled. But I love what I do, and I’ve
never had a “boring day at the office”.’
FU EL LING PASS ION
‘I’ve always loved watching and taking
WORDS: Joanna Ebsworth *At Cycle Surgery we offer the best brands in road, mountain bike and commute cycling.
part in sport, and swam competitively
aged seven to 19. Knowing I wouldn’t
make it as a professional, I studied English
at Loughborough University, swapping
We share your passion. Find out more ‘About Cycle Surgery’ at cyclesurgery.com/about-us.html
swimming for competitive rowing while
also doing media for
the Uni radio and
TV stations and
newspaper. In my
‘The adrenaline
from being
final year, I combined
keeps me going.’
my passions and
got into sports
journalism.
My first job was in comms and social
media for the World Rowing Federation,
and I studied for a NTCJ qualification in
sports journalism at the same time. I also
met people who pushed me in the right
direction, and was thrown into presenting
‘Cycling improves your physical and mental
wellbeing and it doesn’t matter what you look like’
inspiration
A good coffee
starts her day
Laura is passionate
about encouraging
women to get
on their bikes
mission to highlight the issue and rectify it. I’m
proud to be a part of the Voxwomen team, a
project that gives female cyclists coverage.
We started out on social media and YouTube
Laura’s biggest in 2015, then our show was taken up by
love is cycling
Eurosport and now we run a podcast, shop
and events. Participating in cycling also
– my first gig was as a stadium presenter gives me a greater understanding of what the
for netball at the Commonwealth Games competitors are going through – it’s essential
in Glasgow where I got the presenting that I walk the walk and talk the talk. It’s
bug. Presenting the British National important I encourage more women to get
Championships live on ITV in 2018 was a into cycling. That’s why I’ve teamed up with
real “pinch me” moment. Race days can be Cycle Surgery* for its workshop series that
physically and mentally gruelling so I always provides women with practical advice on how
have a big breakfast – porridge or avocado to get on their bikes. Cycling improves your
on toast – as lunch is often slim pickings physical and mental wellbeing and it doesn’t
(I’m vegan and my options are limited). matter what you look like, which is crucial in
I always carry Rawvelo energy bars in case a society that still treats women as passive
I can’t find anything to ornaments in sporting events.’
eat, but the adrenaline
rush from being on
rush camera keeps me
on camera LAURA’S TIPS TO
going until I crash out
GET CYCLING
at 10pm. I’m always
in bed early, unless Join a friendly cycling club. There’s
there’s an after-party protection in numbers when you’re out
– then I’m the last one on the dance floor!’ on the road and it’s more sociable.
Build up your road safety confidence
P EDAL POWER with a Bikeability course (bikeability.
‘I never see my gender as a barrier, but org.uk) or check out HSBC UK Breeze
when it became apparent that people saw (letsride.co.uk), which offers fun, free
women’s sport as second-rate, I made it my women-only rides.
 Sign up for a sportiff, event or race.
It’s great for motivation and a good
way to stay on track with your goals.
Health & Fitness 9
 CONTENTS
p12 Fit notebook Add HIIT to your workout to reset your brain p14 Outrun your age
Slow the physical effects of ageing with a run-younger plan p16 10-minute tone-up
Want a dancer’s body? Try a barre-inspired home workout

WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock

10 Health & Fitness

 SHAPE UP
FITNESS NEWS @WORKOUT FIXES @EXPERT ADVICE

MUSCLE UP
Do you know the difference between muscle
strength and muscle power? Swinging a
kettlebell once takes strength, but raising it
several times in quick succession requires
muscle power. It’s worth knowing the difference
because muscle power is key to a longer life,
shows a new study from CLINIMEX Exercise
and Medicine Clinic, in Rio de Janeiro, Brazil.
The researchers monitored 3,878 non-athletes,
aged 41 to 85, and assessed their maximal
muscle power by recording the highest value
achieved in upright row exercises using
increasingly heavy weights. The scientists then
calculated the participants’ power exertion per
kilogram of body weight. Over the six year study,
taking gender into account, participants with the
highest muscle power were 10-13 times less
likely to die prematurely than those with the
lowest muscle power. Off to the gym it is then…

Health & Fitness 11

 FITNESS
notebook

3 OF THE BEST…
SPORTY
SUNGLASSES
OAKLEY UNITY
OUTPACE
£140; oakley.com
These tough sunnies have a
wide field of vision, a no-slip
nosepiece, side shields to combat air and are
hat/helmet compatible, with vents.

BOLLÉN SHIFTER
£99; wiggle.co.uk
Cyclists will love how these
lenses have a photochromic
filter to adapt to changing
light conditions. Air vents help prevent
fogging and the lenses repel water and dirt.
ADIDAS EXHALE
From £105;
adidassporteyewear.com
Striking, ultralight glasses
with a half-rim design and a
wide field of vision. They have grippy inside
areas and come in six colourways.
TOP HOLIDAY
FITNESS TIPS
Anytime Fitness
head of product,
TAKE A BRAIN BREAK
Big day ahead? Start your morning with a bout of HIIT
to boost mental performance later. An Australian study
reveals that a short session of high-intensity exercise first
thing improves cognitive performance and decision-
making. The Brain Breaks study by The University of
Western Australia also showed that combining morning
exercise with brief spells of walking throughout your
day in the office (to disrupt sitting) aids short-term
memory by increasing levels of a protein that supports
information–transmitting neurons in the brain. Turn to
page 40 for more ways to make your morning count.

44%
Marvin Burton
(anytimefitness.
private gym operator, with over 160,000 members. Visit anytimefitness.co.uk/2019 to claim a free day pass at
(decathlon.co.uk). **Anytime Fitness has more than 160 gyms across the UK and is the UK’s second largest
co.uk)** OF OVER 65s EXERCISE EIGHT WORDS: Emma Lewis PHOTOGRAPHY: iStock * According to research of over 7,600 adults by Decathlon

‘If you don’t like going to the TIMES OR MORE A MONTH

gym on holiday, keep active
by doing low-level physical
activity when you can – a few
lengths of the pool, going
on walks or taking the stairs
instead of the lift. If you want
to work out, training the
bigger muscle groups,
including back, chest
and legs, saves time and
maintains your fundamental
strength. Do whole-body
exercises where possible, or
DGRSWDìSXVKSXOOSUHVVȓ
routine to cover all bases.’
– THAT’S A HIGHER PROPORTION
THAN ANY OTHER AGE GROUP*
PERFORMANCE BOOSTER
Would you like to recover quicker between workouts?
Do aches and pains hinder your performance? Try the
Theragun! Invented by a US chiropractor, Theragun
is a hand-held, battery-operated device that
helps restore mobility, reduce pain and improve
performance and recovery using ‘percussive therapy’.
It’s claimed to produce deeper and more effective
results than a massager, using short pulses of
pressure to encourage blood flow, and therefore
healing, to the area. Work on anything from sciatica to
shin splits and give yourself a post-workout massage.
The Liv, pictured, is the new, lightweight, compact
model, costing £275; theragun.com.

12 Health & Fitness

ACUPUNCTURE: WHAT YOU
REALLY NEED TO KNOW
THE EFFECT OF NEEDLING:
Acupuncture stimulates the body to
produce endorphins and oxytocin, its
own pain- and stress- relieving
chemicals. It promotes sleep by
stimulating the release of melatonin
in the body and encourages a sense of
well-being by stimulating the release of
serotonin. Acupuncture also stimulates
QHUYHÀEUHVWREORFNRXWSDLQVLJQDOV
and helps to reduce the sensitivity of
tender points in the body.

WHAT TO EXPECT:
Between 1 to 10 needles may be
used at a time at an
Acupuncture session. The
number of needles used will vary
according to your symptoms
and will be determined by your
practitioner.

The needles are inserted through

WKHVNLQHLWKHUDWWKHVLWHVZKHUH
you feel pain, away from the pain
or a combination of both. The
needles are usually left in for up
WRPLQXWHVZKLOVW\RXVLWEDFN
and relax.

WHAT CAN ACUPUNCTURE HELP WITH?

• %DFNSDLQDQGVFLDWLFD
• Migraine and headache
• Muscular and joint pain
• :KLSODVKLQMXU\DQGQHFNSDLQ
• Fibromyalgia
• Osteoarthritis 7RÀQG\RXUORFDODFXSXQFWXUH
• Sports Injury SK\VLRWKHUDSLVWYLVLWDDFSRUJXNVHDUFK
• Ongoing Chronic Pain
OUTRUN
YOUR AGE
We all know someone who looks better at 50 than most people do at
30, but could their age-evading secret lie in a simple running routine?
T
empted to splash out on the latest
anti-ageing elixir? Are your shelves
packed with supplements that
promise to ease aches and pains?
You’re not the only one. According
to data, British women spend
£70,294 on their appearance in their lifetime. And
that’s not all – 23 per cent of us would consider
youth-boosting cosmetic surgery, while 67 per cent
would opt for a non-invasive treatment. But what if the
fountain of youth wasn’t lurking on the beauty and
health counters but among the details of your exercise
regime? Sound too good to be true? Actually, it’s not.
THE EXERCISE EFFECT
In recent years, science has shown that many of the
physical effects we once thought were caused by
ageing – weaker muscles, wider waists, easy-to-
damage bones – are partially the result of inactivity.
Indeed, sporty people have thicker bones than those
who sweat less, and they also have longer telomeres
(the protective caps at the ends of chromosomes,
which protect DNA from deterioration and get
shorter as you age). ‘You can lose up to 10 per cent
muscle mass every decade after 50, but exercise
can counteract it,’ says Dr Rebecca Robinson,
consultant physician in sport & exercise medicine
at The Centre for Health and Human Performance
(chhp.com). ‘Older people can get the same response
to exercise that a much younger person might have.’
WHY RUNNING MATTERS
Clearly, exercise helps in the quest for a youthful body,
but does the type of activity you do matter? A bank of
science suggests it does. In fact, the latest research
published in the European Heart Journal reveals that
‘Science shows that satellite cells, which help repair and regenerate
muscle tissue, are hardier among runners.’
14 Health & Fitness
running offers big benefits when it comes to building
an ageless body. The German scientists compared
different types of workouts – endurance training
(distance running), HIIT training (interval running) and
resistance training (circuit exercise on gym machines)
– and found that running slowed or reversed cellular
ageing, even when weight training did not.
‘Metabolically, running is really good for you,’ adds
Dr Robinson. ‘It’s important to maintain heart- and
lung-based fitness as you age, and running is great
for the cardiovascular system.’ Further science shows
that satellite cells, which help repair and regenerate
muscle tissue, are hardier among runners. Plus,
runners’ muscles are more densely packed with motor
units (the muscles’ control mechanisms, which can
reduce in number as we age) than sedentary types.
GIVE ME STRENGTH
It’s important not to discount other forms of activity.
‘After women go through the menopause, they
lose the protective effect that hormones have
on bone strength, and running can help boost bone
density,’ adds Dr Robinson. ‘However, bones like to
be loaded in different directions, so supplementing
some runs with resistance exercise or Pilates is a
really good idea.’ Been avoiding pounding the
pavements because you believe it can cause boob
droopage, saggy jowls or joint pain? Let’s put those
rumours to rest: ‘Running gets a bad reputation for
causing things such as joint pain, when it’s simply a
matter of being holistically strong by complementing
runs with strength work,’ explains Dr Robinson. And
as for saggy skin? ‘There are some things we need to
WORDS: Sarah Sellens PHOTOGRAPH: iStock
be mindful of, such as ensuring our bra fits, because
running can cause some stretching of the ligaments
around the breast, but the rest simply isn’t true.’
 performance

YOUR
RUN-YOUNGER
PLAN
Did you know that you can boost
heart, lung, muscle and bone
strength as efficiently as a younger
person? With the right training,
running could hold the key to
turning back the clock. Follow
this expert advice…

QSTA RT SLOWLY
Whether you’re new to running or
returning to the sport, it’s important
to start slowly and build up the
mileage gradually. Programmes
such as the Couch to 5K challenge
and parkrun events make really
great goals.

QRECOVE R
PROP ERLY
You could get away with things in
your 20s that you can’t now, and
bouncing back from exercise is
one of them. Aim to do fewer run
sessions per week and schedule in
a bit more time for recovery than
you used to – running every other
day is sensible.

QRUN UP HILL
Running uphill is a great way to
build strength and balance. We
already know that people lose
muscle strength as they age but
many forget that we also lose
balance. Keep challenging your
balancing ability by building
proprioception skills through
running off-road or uphill.

QSTREN GTH
TRAIN
Resistance exercise offers even
more benefits for older runners
than it does for younger ones –
it can help maintain muscle mass,
as well as ease the stress on joints.
Add leg and core exercises –
squats, planks, deadlifts, push-ups
and lunges – to your training.

QSTAY F LE XIB LE
Everyone’s muscles and tendons
lose elasticity with time, and you
may find that you feel particularly
tight around the backs of your
legs, glutes and shoulders after a
run. Stretching and yoga can help.

Health & Fitness 15

 10 PULSE, PLANK, PLIÉ
MINUTE Sculpt a lean and honed dancer’s body using just a resistance band and
TONE-UP your bodyweight with this super-quick, barre-inspired home workout

Repeat this
sequence three
times through.
Rest for 60
seconds after
each circuit.

PLIÉ PULL
Benefits: Inner thighs,
glutes, shoulders,
chest and arms. A
Reps: 30
Stand with your feet
together and hold a
resistance band with
both hands, arms
extended overhead (A).
Step your feet wider
than hip-distance apart,
toes turned out and
bend your knees, until
your thighs are almost
parallel to the floor (B).
Begin to pulse your
legs by bending and
stretching your knees
– down two inches and
up two inches. Draw
the band up overhead
as you rise, down to
chest level as you
lower, keeping your
abs engaged and
your arms straight.
 home fitness

OVERHEAD SHOULDER PRESSES A

Benefits: Legs, glutes, shoulders,
upper back and arms
Reps: 20 each leg
Stand with your feet hip-distance apart.
Take a doubled-up resistance band and
hold it in both hands, then raise your arms
extended overhead (A).
Step forward into a lunge, then begin to
bend your legs, keeping your front knee
over your toes with your legs parallel and
your abs engaged. While bending your
knees, draw your arms down behind your
head by bending your elbows. Keep your
resistance band stretched, drawing your
shoulder blades down your back (B). Then
return your arms to the overhead position
as your legs straighten. B

SECOND POSITION THIGH

AND ARM PRESSES
Benefits: Inner thighs, glutes,
shoulders, chest and arms.
Reps: 20 each side
Stand with your feet wider than
hip-width apart, toes turned out. Take
A a resistance band in each hand and
B extend your arms to the sides, shoulder
height (A). Bend your knees and lower
your bottom until it’s level with your
knees, then lift your left heel off the
ground so that you’re standing on the
ball of that foot. Begin to pulse your left
knee back, using your inner and outer
thighs. Both legs should be pressing back
while your arms squeeze the band out,
pressing away from the body (B).
Do 20 then switch sides.

FOREARM PLANK
A
KNEE TAPS
Benefits: Core, abs,
shoulders, quads
WORDS: Lucy Miller PHOTOGRAPHY: Will Ireland MODEL: Jess@WModel Management

Reps: 30 seconds x 2
Get into a forearm plank
HAIR & MAKE-UP: Louise Heywood @ Artistic Licence CLOTHING: Model’s own

with your shoulders over B

your elbows, your heels
pushing back and your
spine long (A).
Keeping your abs
engaged, tap your left knee
to the floor (B), then your C
right knee (C). Alternate
your legs for 30 seconds,
then tap both knees to the
floor at the same time for
another 30 seconds.

BARRE WORKOUTS ARE ABOUT TINY, FOCUSED, WELL-CONTROLLED MOVEMENTS.

Health & Fitness 17

 CONTENTS
p20 Food notebook Beat cravings with brain training and watch the weight
fall away p22 Nutrition expert The truth about cheat days p23 R ecipe revamp
Berry bliss bowl p24 Diet diary Celebrity PT Matt Roberts

SWEET
TEMPTATION
Had a bad night’s sleep? Low on energy? Struggling to
finish a complex report? Don’t be misled into thinking
munching on something sweet will give you the impetus
you need to keep going. Research by scientists at the
University of Warwick, Humboldt University of Berlin and
Lancaster University analysed data from 31 published
studies on 1,300 subjects and found that consuming
sugary drinks or snacks doesn’t boost your energy.
In fact, it leaves you feeling more tired and less alert.
Contrary to popular belief, the so-called ‘sugar rush’
is a myth without substance, according to the
WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock

researchers, and eating or drinking the sweet stuff has

virtually no affect on your mood, regardless of how much
you consume or whether or not you are active afterwards.
That should make it easier to resist the temptation
to reach for those morning muffins!

18 Health & Fitness

EAT SMART
NUTRITION TIPS @DIET ADVICE @FOOD FACTS

Health & Fitness 19

 FOOD
notebook

ry or staving off cognitive

g game targets a part
ulses, shows a study,
havioural Medicine.
1 Stick with a simple fixed
framework of grains, protein
and vegetables, but switch up the
which players move
types you eat on a regular basis. ut healthy ingredients in
So for the grains, you might have ng on unhealthy sweet
quinoa, wholewheat pasta, brown
rice and bulgur in your cupboard, all overweight, played the

WORDS: Angela Dowden and Eve Boggenpoel *Journal of the American College of Cardiology
rotating them regularly. day for six weeks, and
half of those with a sweet
2 Make restaurant meals count.
Eating out may be a treat,
but it’s a good chance to up your
body weight in eight
variety. Try a salad or fish dish you ming a healthy pastime!
wouldn’t make at home, or opt
for a new type of grain.

3 Choose a rainbow. Eating

different coloured fruit and veg
every day is the easiest way to

87%
ensure you get a wide range of
phytonutrients. So, for example,
eat a range of berries rather than
just blueberries – their different
hues indicate that they have
different health-giving antioxidants. the percentage
higher risk of dying
from cardiovascular
4 Slip in some plant proteins,
even if you eat meat. Plant
proteins including tofu, textured otal Sweet has the same sweetness
disease (especially
stroke) in
vegetable protein and tempeh as sugar so you don’t need any special recipes adults who
provide more than just protein to use it in baking, just use it in place of sugar. never eat
– they offer fibre and important, Great news for both your waistline and taste breakfast*
protective phytochemicals. buds. Available from most supermarkets and
health stores; totalsweet.co.uk.

20 Health & Fitness

 Promotion

Low-carb
LIVING
Cut down on carbs
while still enjoying
delicious recipes
and indulgent treats
with the Atkins diet

A
re you keen to try a low-carb
diet but not sure where to
start? Whether you want
to lose weight or boost your
gym results, cutting down on refined
carbohydrates can help you meet your
goals. But, to get the best results, it’s
important to do it as part of a healthy and
balanced diet.

T HE H EALT HY OPT IO N
Enter the Atkins diet, a science-backed,
tried-and-tested, low-carb diet that’s also
low in sugars and rich in healthy proteins,
fats and vegetables. Forget all the myths
you’ve heard about high-protein diets,
Atkins isn’t about cutting carbs completely;
it’s about removing the ‘bad carbs’ –
sugary, refined carbohydrates such as
white bread, biscuits and crisps. You can
still eat green, leafy vegetables and protein
such as chicken, salmon or steak, plus
healthy fats such as avocado, oils and
cheese. If you’re vegetarian, swap meat for
beans, pulses, tofu, eggs and cheese.
BE AT C RAVIN GS
Do you always feel hungry or struggle with
food cravings? There’s good news. By
following the Atkins diet, you’ll feel less
hungry, thanks to protein-rich meals rich
in healthy fats. By following a low-carb,
low-sugar plan, your blood-sugar levels
will stabilise, keeping you full, preventing
cravings and helping you lose weight. You’ll
soon feel slimmer, healthy and more
energised. Sounds good, doesn’t it! And
there’s more good news. Going low-carb
doesn’t mean saying goodbye to snacks
and treats. The Atkins diet offers a range of
snack bars, formulated for anyone
following Atkins or any low-carb diet.
Whether you want a healthy snack to refuel
after the gym or a quick afternoon pick-
me-up, these nutritious bars do the trick.
LOW- CARB SN ACKI NG
Atkins bars are low in sugars as well as
carbs, so you can enjoy a guilt-free treat
and stay on track with your healthy eating
goals. Perfect for eating on the go, pop
one in your gym bag or office drawer.
There’s a delicious range of flavours,
including Chocolate Peanut Caramel bar,
packed with peanuts and topped with a
chewy layer of caramel; Chocolate Brownie,
an indulgent bar made with dark chocolate
that has 50 per cent less carbohydrates
than a regular brownie bar and Chocolate
Break, a chocolate wafer treat with 75
per cent less sugar than regular wafers.
Keen to get started? Register for free
at atkins.com to get a range of recipes,
a personalised plan and to become part
RIDQRQOLQHFRPPXQLW\RIȒV
SN ACK SEN SE
Here are some
of our favourite
low-carb treats
from the Atkins
bar range:
OFudge Caramel (£2.19, 60g)
OChocolate Peanut Caramel
(£1.49, 60g)
OChocolate Coconut (£1.49, 35g)
OChocolate Break ( £3.25, 3 x 21.5g)
OChocolate Decadence ( £2.19, 60g)
OChocolate Brownie (£2.19, 60g)
Pick up your favourite bar from
stores nationwide, including Tesco,
Sainsbury’s, Boots, Superdrug or
at ocado.com or amazon.co.uk.

Health & Fitness 21

 H&F’s nutritionist Amanda Hamilton digests this month’s diet news

NUTRITION EXPERT
ARE CHEAT DAYS
A GOOD IDEA?
Balance your
Having a weekly treat day, or just a
blood sugar
simple 24 hours off, now and then, is a
with delicious
common strategy slimmers use to stay
summer
motivated on restrictive diet plans. But
raspberries.
while this can often work well to keep
you on track, recent research suggests
it may not be the best idea if you’re
following a very low-carb plan, such
as the keto diet.
In a small study in the journal Nutrients,
nine healthy young men consuming only
10 per cent carbohydrate calories were
given a one-off dose of 75g carbohydrate,
equivalent to a large bottle of soda or
a plate of fries. What the researchers
found was rather worrying – the sudden
influx of glucose, when the body
was not used to it, led to a steep and
unexpected rise in biological markers
consistent with actual physical damage
to the blood vessel walls.

‘
Be careful how
you reintroduce
carbohydrates,
doing so gradually.’
The men’s previously healthy arteries
now looked as if they belonged to
someone with poor cardiovascular health.
I don’t particularly advocate the keto diet
because of the difficulty in getting enough
fibre and the high chance you’ll overdose
on saturated fat. If you are following the
diet, these results suggest you should be
careful how you reintroduce carbs,
doing so gradually, using healthier
slower-releasing carbs such as whole
grains and pulses, rather than in one big,
sugary ‘treat’ session.
HAVE A BERRY BOOST
Being low in calories, high in gut-friendly
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But there’s now even more reason to
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discovered that, when served to people at
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Those who consumed two cups of
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improvements with reduced glucose levels
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that help make people more sensitive to
PUZ\SPUZV[OLIVK`ULLKZ[VWYVK\JLSLZZ

SHOULD I AVOID WATER WITH MEALS?

Q Is it true that drinking water while you eat is bad for your digestion?
A ;OL[OLVY`ILOPUK[OPZWLYZPZ[LU[JSHPTPZ[OH[KYPURPUN^H[LYZOVY[S`
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and isn’t sloshing around in the small intestines where digestive enzymes are
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LUa`TLZHKOLYLZ[YHPNO[[VMVVKWHY[PJSLZYLNHYKSLZZVM[OLWYLZLUJLVM^H[LY
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[LTWVYHYPS`PUJYLHZL[OLMLLSPUNVMM\SSULZZZV`V\TH`LUK\WLH[PUNSLZZ

22 Health & Fitness

 recipe revamp

Bowls of goodness
Tuck into this nutrient-dense warm salad with chicken and strawberries

H&F TIPS
CAVOLO NERO
This richly flavoured
super green – a type
of kale – is packed
with immune-boosting
antioxidant vitamins
A and C, plus lutein
for eye health, and a
decent dose of fibre
and calcium.
@
STRAWBERRIES
Don’t just save them
for desert, these
summer fruits go
well in savoury dishes
too, and are bursting
with heart-protective
antioxidants and
more vitamin C
than oranges.
@
HAZELNUTS
They’re often
overlooked for other
nuts, but hazels are a
healthy snack full of
beneficial fatty acids,
fibre and skin-boosting
vitamin E. Toast them
for a fuller flavour and
toss into salads
or muesli.

B ER RY B LISS B OWL
Serves: 2 DRESSING 2 Microwave the grains and pour into
Recipe and photography by lovefreshberries.co.uk

2 chicken breasts
2 tsp olive oil
200g precooked barley/quinoa grain mix
100g cavolo nero or kale, finely chopped
100g strawberries, sliced
75g canned corn
2 tbsp toasted hazelnuts
50g feta cheese, crumbled
3 tbsp light olive oil 2 large bowls. Arrange the strawberries,
1 tbsp castor sugar corn, kale, feta and hazelnuts over the top.
1 tbsp lemon juice
2 tbsp white wine vinegar 3 Pound the chicken to make thinner,
1 tsp poppy seeds rub with olive oil and season. Heat a griddle
pan and grill each side for 2-3 minutes or
1 Add the dressing ingredients to a lidded until cooked. Slice into pieces, scatter over
jar with some salt and pepper, and shake. the salad, then top with the dressing.
diet diary

‘WHAT I ATE TODAY’

Matt Roberts
How the celebrity PT fuels his training

BREAKFAST LUN CH DINNER FO OD

‘On days when I’m doing ‘I tend to have roasted ‘If I’m eating in, I always PHILOSOPHY
slow cardio, I’ll exercise vegetables, fish or have some sort of protein ‘It’s about creating a diet
and then eat afterwards – chicken, with some and greens. When dining and lifestyle pattern in
normally eggs, avocado, mashed sweet potato out it’s similar but, which healthy foods and
bacon (a small amount), and/or celeriac and lots of course, that might vary meals becomes the norm.
porridge or quinoa-based of dark green, cruciferous depending on where Our cultural mind-set
toast with nut spread. foods at this point. My I’m eating.’ says eating healthily is an
I generally have a protein fridge is full of vegeta- effort, but a simple shift
shake at this point, too. bles, chicken breasts, TOP TRAIN ING can make it so that treats
If I’m hitting the gym or falafel balls and almond FOODS can be enjoyed now and
playing sport, I’ll eat this nuts. I like to make a ‘I try to snack on nuts, then. I aim to keep grain-
around an hour and a half healthy lunch ahead, but hummus and crackers, based carbs to a minimum
before I exercise.’ if I don’t have time, then quinoa toast, protein balls, and get protein from a
I know a few places I can boiled eggs and spinach mixture of animal and plant
DRINKS get one.’ leaves or a protein shake. sources, using a ratio of
‘I limit myself to two My “T-Box”, which I approximately 35: carbs,
coffees a day, and ensure TREATS designed to boost 40: protein and 25: fats.
I have about two litres of ‘Potato salad (my guilty testosterone naturally, Strategic eating is vital,
water. If I’m doing hard pleasure!) and 90 per contains about 20 different especially after exercise.
cardio or sports, I have a cent dark chocolate. I vitamins and minerals, Always eat protein (30-40g
post-exercise mineral also love a good curry, including oyster extract, after a tough session)
drink. And if I work out with I like a decent glass of green tea extract, within 30 minutes of a
weights or play sports, Montrachet and if I’m potassium, maca root, Pro session – such as a protein
then I have a protein watching a movie, I snack Q10 and vitamin K2. It gets shake, eggs and salmon,
shake afterwards, too.’ on popcorn!’ amazing results.’ chicken and greens.’

Younger, Fitter, Stronger by Matt Roberts (Bloomsbury Sport, £16.99) is out now.

NUTRITIONIST’S VERDICT SCORE

10
‘After working in the industry for many years, Matt has a good insight
into what his body needs, and understands that the requirements
change depending on what he’s been doing. He’s spot on when he
says healthy eating is about creating a diet and lifestyle pattern in
which healthy foods become the norm. The timing of meals and

10
snacks is just as important, and that’s much easier if you can plan
N ut r ition ist ahead and have the right snacks to hand. Dark green leafy vegetables
Fion a Hun ter are something that we should all be trying to eat more of because
they’re such a powerhouse of vitamins, minerals and phytochemicals.’

24 Health & Fitness

 Promotion

Transformed in
12 WEEKS Reality star and new mum
Josie Gibson reveals how she
dropped three dress sizes,
thanks to Musclefood

Josie loves the ease of the DTU plan

B
ig Brother winner Josie Gibson
lost two stone and went from
a size 18 to a size 12 following
the birth of her baby boy, by
using Musclefood’s Do The Unthinkable
(DTU) diet and exercise programme.
The plan aims to transform your body
and lifestyle in just 90 days, by not only
improving your health, but also setting
you up for a healthier lifestyle that you can
maintain in the long run. It is a complete
fitness and food system developed to
give people everything they need to get
into shape. All your food is delivered to Before After
your door, making it perfect for people
with busy schedules who want to become
fitter and healthier, but may not have
the time to shop for and cook their own you will also receive access to online The thing that most attracted me to
nutritious meals. workouts to stream to your devices or Musclefood’s Do The Unthinkable plan
To get started, you simply sign up for a watch on DVD. was the ease of it. You can choose to do
DTU account, enter a few details such as the plan for five, six or seven days, too,
your weight and age, then choose your EASY TO STI CK TO so if you like having your weekends free
goal; whether that’s losing weight, gaining Josie signed up for DTU after gaining or need a bit more flexibility, it’s perfect.
lean muscle, getting toned or bulking up. four-and-a-half stone during her pregnancy The exercises are all really effective and
The people at Musclefood then provide and suffering from achy joints and sore easy to follow and I have achieved
you with a list of meals and snacks to knees. She found it so easy to stick to. cracking results.’
suit your needs. These require little to no Talking about her weight history, she said:
preparation, arriving as a ready meal or ‘Over the years, I’ve tried pretty much VALUE FO R MON EY
with all the ingredients needed to cook every diet on the planet. While the majority Do The Unthinkable is great value. Prices
something fresh and nutritious, all pre- work to a degree, they’re not maintainable start at £60 for the basic five-day plan, plus
prepared and ready to go. What’s more, and some are actually quite unhealthy. £4.99 for delivery. You also get a useful
recipe book.
H&F readers can get £10 off the first
‘The thing that most attracted me to the week of the plan by entering the code
HEALTH&FITNESS10. Visit musclefood.
Musclefood plan was the ease of it’ com/dtu-summer to find out more.

Health & Fitness 25

 CONTENTS
p28 Health notebook The surprising way the contraceptive Pill can benefit your health
p29 How to thrive Want to reach your potential? Take care of your basic needs first
p31 Beauty notebook Ocean-friendly sun lotion p32 Beauty bag The latest must-haves

SLEEP IT
OFF
Daytime napping may be as
good as prescription medicines
for lowering blood pressure,
say researchers from Greece.
Already known to increase
energy and boost productivity
levels in the afternoon, a midday
nap can also lead to a
5.3mm Hg drop in systolic
blood pressure, the level
achieved with specialised
drugs. If you know your blood
pressure is above normal – or
even if you just have a stressful
job – make time for a lunchtime
snooze… in a meeting room,
the park or even a cosy sofa if
you work from home. Your heart
will thank you for it.

WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock

26 Health & Fitness

HEALTHY YOU
LATEST NEWS @MIND AND BODY @ EXPERT ADVICE

Health & Fitness 27

 HEALTH
notebook

PICK OF
THE MONTH

THE CHILL ZONE

Repenish body and soul at the brand
new Syntopia hotel on Crete’s Golden
Coast. With a free-spirit feel, all rooms
face the sea, there’s a decadent spa,
tipis by the pool, and yoga, meditation
and tai chi await you. Sounds blissful.
Rooms from £139; thesyntopiahotel.gr.
HORMONAL HELPER?
The contraceptive Pill usually hits the headlines due
3 OF THE BEST to health scares, but new research has linked it to
MOSSIE CREAMS a lower risk of knee injuries. A team from Brown
University, US, compared anterior cruciate ligament
X Incognito Insect
Repellent, £10.99 for
(ACL) injuries in 82,874 women aged 15 to 49 on
100ml; boots.com the combined Pill with a control group not taking it.
This tropical strength,
Deet-free preparation uses The scientists found those n the Pill had fewer ACL
oil of lemon eucalyptus to reconstructions (465 vs 569). While the researchers
protect you from
mosquitoes, midges, sandflies, don’t advocate going on the Pill just to protect your
horseflies, ticks and more. knees, you may want to discuss the potential benefits
Clinically proven to be effective

WORDS: Eve Boggenpoel PHOTOGRAPHY: iStock. * According to figures from Albany Mae Tampons (albanymae.co.uk)
against mossies for five hours. when choosing or changing contraception.

X Science of Skin Solution
for Bites, £8.99 for 5ml;
scienceofskin.com
Help repair skin after bites
with this small rollerball,
perfect for travelling.
Capsicum numbs skin, aloe vera
cools, green tea extract reduces
redness and soothes irritation,
while pro vitamin B5 supports skin
repair and improves condition.
X Theye Extra Strong
Mosquito Repellant
Cream, £7.99 for 75ml;
theye.co.uk
Need an alcohol- and
Deet-free cream that’s
100 per cent effective in
high-risk malarial areas for up
to eight hours? Here it is.
14,000
The average number
of tampons used
throughout your life*.
Time to switch to
organic, perhaps?
PROTECT YOUR BACK
Do you stash a laptop or water bottle in your handbag? If so you
could be damaging your back. The average handbag weighs
around 3kg. Factor in your gym gear and you’ll be carrying nearer
5kg, shows a survey by Aspinal of London. Instead of carrying your
bag on one shoulder, look after your back with the Targus Work +
Play Fitness 15.6” Laptop Backpack. With separate sections for
your laptop and clothing, a ventilated compartment for trainers, a
detachable laundry bag and portable washbag, plus waterbottle
pockets, it’s the ultimate functional bag. £64.96; uk.targus.com.

28 Health & Fitness

 psychology

HOW TO
thrive
Ensuring your
are met is t
stone to a fulfilli
Eve B

M
any years a
hear the ins
Angelou sp
on stage wi
word and sang one of he
rich and resonant voice t
wisdom, authority, comp
humour, bringing goose
arms. Also staying with
words, ‘The problem for
how to steal the chief’s
to blow it. The problem f
how to survive, but how
we’re striving to meet de
squeezing in lunchtime
throwing together meals
long days, reaching our
living life to the full can f
If you’d like motivation to
change, the notion of a hier
could be helpful. The late U
Abraham Maslow’s early th
in order to thrive, your basi
must be met. There’s scant
of expressing your creativit
finding your true purpose if
you’re struggling to keep
up with the mortgage
repayments. Here’s how
his theory stacked up.
BODY BASIC
Using the model of a
pyramid, Maslow believed
your most basic needs are
physiological – food and
drink, clothing, a place to live,
warmth and sleep. Most of the time we
have these areas covered, but if threatened
– your landlord unexpectedly gives you
notice, for example – all your time and
PHOTOGRAPHY: iStock
lthough we have little
n aspects of our safety,
onsibility for ourselves,
flective clothing when
, Maslow believed we
for higher things.
first step, make sure
of your fundamental
ating well, getting sufficient
ing things to the last
w your job contract runs
’ time, put out feelers for
rather than later.
D MIND
chological need for love
belonging form the next
LIFE’S vel of the pyramid –
GOAL intimacy, friendship,
Achieving your full potential, loving, being loved and
even if it’s only in one area of belonging to a group.
your life, isn’t just satisfying, it’s Then comes self-
also nourishing. And it spills out esteem – if you’re
into other areas of your working below your
experience, too, motivating potential or feel
you to create a more undervalued by your
fulfilling life. artner, friends or
ployer, it could gnaw at
your sense of worth and influence
your confidence to take on new
challenges. You may be unhappy about your
situation, yet feel trapped as to how to
change it. In Maslow’s theory, when your
Take action: Have a life detox. Reflect on
your friendships, work relationships, job
satisfaction and leisure activities, and sort
out those areas that no longer fulfil you.
Think about what needs nourishing and what
needs pruning. Would it help to spend more
quality time with your friends or have you
outgrown some? Do you need to train harder,
or is it time to explore a different sport?
SOUL JOURNEY
Sometimes, it seems we have it all, yet still
something is missing. We look on with a
quiet ache in our heart as someone else
achieves their ambition or does something
remarkable. Achieving your full potential,
even if it’s only in one area of your life, isn’t
just satisfying, it’s also nourishing, and
spills out not just into other areas of your
experience, giving you the motivation to
create a more fulfilling life, but inspires others
to live their best life, too.
Take action: Meditate on what you’d like to
manifest next in your life. Find a quiet space,
close your eyes and slow your breath. Let go
of the tension in your body on the out-breath
and imagine you’re sitting on a beach with
the waves lapping at your feet. Visualise the
quality of light, sensing the gentle breeze on
your face and the sound of the gulls, then let
go, and ask yourself what would you do with
the rest of your life if you didn’t have to work.
Your basic needs for survival and security

energy goes into finding a solution. It’s
known as a ‘deficiency need’ in Maslow’s
theory – you feel fine when the need is met,
but anxious if it’s under threat. It’s a similar
story with the second level of the pyramid
love needs are met, you have the motivation
and resources to develop your self-esteem
– entering a dialogue with those who aren’t
valuing you, for example, or finding a new
job, partner or wider circle of friends.
already being met, this meditation allows you
to tune into the deeper aspect of yourself
and connect with your life’s purpose.
Your insights will throw light on the path you
need to follow to feel more complete.

Health & Fitness 29

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Health & Fitness 31

beauty
BEAUTY BAG
Look good and feel amazing with this month’s hottest products
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32 Health & Fitness
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 World-class
WORKOUT Dame Jessica Ennis Hill tells H&F about her latest project – a
new fitness app and website for busy women – and shares
a speedy core-strength workout
I t’s a sunny spring morning
when we catch up with
Dame Jessica Ennis Hill to
hear all about her latest
project – an exciting new
fitness app and website for
busy women, called jennis. Last time
we met Jessica, three years ago, the
heptathlete was at an incredibly
challenging time in her life: getting
to grips with being a mum (her son
Reggie was not quite two) while
training for the 2016 Rio Olympics.
Fast-forward three years and Jessica
is 33. Having taken the difficult
decision to retire from competition
after Rio, where she narrowly missed
out on a second Olympic heptathlon
gold medal (to add to the one from
London 2012), Jessica is now a mum
of two (Reggie is soon to be five;
Olivia is 19 months) and things have
changed a lot from the days of being
a professional athlete…
Q WHAT DID YOU DO
AFTER YOU RETIRED?
‘I had some down time and didn’t want to
go to the track or exercise. I just wanted
to switch off and let my body step away
from it. I chilled out a bit, but after two
to three months, I started missing exercise
and wanted to get fit again and get back
into shape. I think I’ll always have that urge
to exercise within me. I no longer had a
PHOTOGRAPHY: Jennis Fitness
clear training plan or a coach, so I’ve
had to find my own way back, and it’s all
down to me picking and choosing what
I do and trying to find the time to do it.
‘I still do lots of the things I was doing
when I was training, such as hill-run
36 Health & Fitness
WORDS: Emma Lewis
training, weights and circuits, but I adapt
them to fit into my life as it is now.’
Q WHAT HAVE YOU
BEEN WORKING ON?
‘I co-wrote the Evie’s Magic Bracelet
children’s books (Hodder, £5.99), which
was really fun and completely different to
anything I’ve ever done. I’ve also been
doing a bit of athletics commentary for the
BBC, which helps me keep in touch with
‘MY TOP FITNESS KIT’
st 19,
co.uk
what’s happening in the heptathlon. And
I’ve just done a documentary called
Jessica’s Park Run Heroes, about 10 park Leggings
runners and the amazing reasons they and a
do it and how it’s helped them mentally crop top.
and physically. It’s been nice to do a few
different projects. But, for the last year,
my main focus has been on developing my
new fitness app and website, jennis
[jennisfitness.com]’
Q WHAT WAS YOUR
INSPIRATION FOR
CREATING JENNIS?
‘After having my son, even though I was an
elite athlete, I didn’t really know what I was
entering into and what I could and couldn’t Kettlebells, dumbbells, a Swiss
do, exercise-wise. I was really fortunate to ball, a step-up box, a TheraBand
have my physio and everyone round about (theraband.com) and a foam roller
me to guide me in the right direction – and for warming down
stop me from doing things that I wanted to and keeping
do, such as running straight away and all tight muscles
those dynamic exercises you absolutely at bay.
can’t do straight after having your child.
I felt really lucky I had that advice, and
I wanted to put all that information into
one place so women didn’t have to find
a million different websites and pin it all
together themselves. That’s why I’ve
created jennis.’
 CELEB
fitness

‘I wanted to put
information into
one place so women
didn’t have to find
a million different
websites and pin
it all together
themselves’

Health & Fitness 37

 ‘It’s not about a
quick fix: it’s
a seven-month
programme. Three
new workouts
are added each
month – quick and
high-intensity.’

things aren’t achievable and sustainable.

There are no eating plans and it’s not
about cutting food groups out – it’s about
having balance.’

Q WHAT’S YOUR
FAVOURITE WORKOUT
AND TRAINING METHOD?
‘I still like to run, so I go and do hill runs
in the woods and take the dog, but my
favourite workout is circuits because it
gives you tone. When you do a full-body
workout, you feel like you’ve worked
aerobically, and it gives you lactic build-up
in your muscles which, in a weird way,
makes you feel good because you know
you’ve been working hard.’

‘MY FOOD
PHILOSOPHY’
‘I don’t follow any diet or cut any
foods out, but eat a balanced diet
– variety is important to me. I like
Mindful Chef (mindfulchef.com) as
the recipes are nutritionally
balanced and easy to prepare and
varied. I love pesto, aubergine and
avocado, but always have a Galaxy
chocolate bar in the fridge too!’

38 Health & Fitness

 CELEB
fitness

JESS’S ABS BLAST

0M`V\ɔYLZOVY[VU[PTLHUKULLKHMP]LTPU\[LHIZYV\[PUL[OPZPZHULMMLJ[P]L^VYRV\[

THE WORKOUT

OPlank: Hold for 20 seconds

OSit-up and reach: 10 reps
OLeft side plank: Hold for 20 seconds
OSit-up and reach: 10 reps
ORight side plank: Hold for 20 seconds
OSit-up and reach: 10 reps

Perform once, rest for 10 to 15 seconds

then repeat the sequence once more.

Plank
QStart on all fours and lower onto parallel forearms,
elbows beneath your shoulders. Step your feet back
and straighten your legs to create a line from your
head to your heels. Keep your core engaged and
don't dip you hips.

Sit-up and reach

QLie on your back with your knees bent and the soles of your feet on the
floor, hip-distance apart. Place your hands behind your head. Perform a
sit-up while reaching your hands forward and up to the sky. Pause a
moment at the top before returning to the start position and repeating.
Use your core to support you throughout.

Side plank
QFrom plank, use your left hand to aid your balance as
you roll onto the outside edge of your right foot and take
your right forearm parallel to the short edge of the mat.
Stack your left leg over your right leg and press your
right forearm into the floor as you raise your left arm.
Keep your core strong and hips lifted.

‘Normally, for an ab-focused workout, I would train for 20 minutes

and do eight-to-10 different exercises – each with 10 reps and
20-second holds for the planks,’ says Jessica.
Health & Fitness 39
 H ow do you start
your day? Do
you spring out
of bed, raring to
go for a run? Or
do you groggily
hit the snooze button, ending up late to
work for the sake of a few extra minutes
in bed? If it’s the latter, you’re missing
out on what many wellbeing experts say
is the key to a happy, successful life –
the early-morning ritual.
It’s no coincidence that
many of the world’s most Start your morning with a glass
famous high-fliers start their
day hours before most of us
of water. It rehydrates your
are awake. In a world that body’s cells and kickstarts your
never stops, rising early is
often the only way they can
metabolism for a new day
enjoy uninterrupted ‘me
time’ and get ahead with their day. Apple’s
Tim Cook wakes at 3.45am to deal with
emails before heading to the gym at 4.30am.
Michelle Obama works out at the crack of
dawn before tackling her inbox, and Jennifer
Aniston rises at 4.30am when working, for
meditation, a Spin session and yoga.
Indeed, super-achievers’ early-morning
rituals usually involve some form of exercise.
And, as word has spread of the benefits, the
early-bird trend has started to grow. From
sunrise yoga classes to crack-of-dawn runs,
early-morning workouts are everywhere.
RECLAIM
your
WORDS: Mary Comber PHOTOGRAPHY: iStock
MORNINGS! Set your alarm an hour earlier this summer and discover
a whole new world of wellness
40 Health & Fitness
EA RLY- BI RD BENEFI TS
You can always spot an early-morning
exerciser – they’re the person emanating a
virtuous, post-workout glow from their desk
as everyone else shuffles wearily into the
office. And there’s good reason for early
birds to feel smug – scientific studies show
they do, indeed, catch the worm. According
to a study from Bristol University, if you
exercise first thing, your concentration levels
at work may rise by as much as 21 per cent,
your productivity can skyrocket by 41 per
cent and your risk of burnout goes down.
Morning workouts also help kickstart your
metabolism and aid a good night’s sleep.
‘By exercising first thing, you pave the
way for a range of benefits as a result of your
increased energy throughout the day and a
positive start, thanks to endorphins and all
that serotonin,’ says Linnea Dunne, author of
Good Mornings: Morning Rituals for Wellness,
Peace and Purpose (Gaia, £14.99).
‘I love running in the morning if I’ve had
a good night’s sleep – it’s amazing!’ says
physiotherapist Sara Pettersson. ‘To greet
the day when it’s so calm and peaceful
and start the day with that wonderful
feeling in body and mind has such positive
benefits for your mood and energy. And
then there’s the also benefit of getting your
workout done.’
Getting your morning off to a good start
can also remove a huge chunk of stress from
your day. With extra time on your hands,
there’s no more rushing for the train,
scrambling to find your keys
or snapping at your partner
as you fall over each other
while trying to leave for work.
Instead, you replace this stress
with feelings of positivity that
can last all day. ‘I once heard
someone describe the morning
as the seed that blossoms into
what becomes your day,’ says Dunne.
Your morning workout session sets an
intention to start the day as you mean to go
on. ‘Greeting the world in its most serene
state is a grounding experience. By doing
so with a workout session, you get to start
the day knowing you have already achieved
something and been kind to yourself,’
explains Dunne. ‘The self discipline tends to
spill into other aspects of your life, and that
morning promise to take care of your body
can grow into a day-long commitment to
being good and kind to yourself.’
 HEALTHY
living

G OLDE N HO UR
Indeed, there are more spiritual benefits
to being an early riser. ‘There’s a Swedish
proverb meaning “morning time has gold in
its mouth”,’ says Dunne. ‘You need to rise
early to notice but the beauty is not so much
in the victory as in the discovery – the silence
of a house still asleep, the promise of a city
only just waking up.’ In Sweden, this ritual is
known as gokotta, which translates as ‘early
morning cuckoo’, from when villagers would
gather on midsummer mornings to listen to
the first of the morning’s birdsong. Now, as
life speeds up, Swedes are reviving gokotta
experiences, to help them escape the 24/7
digital world and reconnect with nature.
In a busy world where many of us spend
most of our hours working for and looking
after others, a morning ritual can be a good
opportunity to get to know yourself and your
needs. ‘It’s not easy to check in with yourself
and get an honest answer in between
replying to messages and making calls,’ says
Dunne. ‘But the freshness of the morning
provides a chance to be fully present
as you open the door, to feel how you
carry yourself as you step into your day.’
It doesn’t have to be exercise you do first
thing – mindful activities such as meditation,
breathwork or journalling are all shown to
be beneficial. ‘Many people describe their
morning ritual as a way to take control of
their day,’ says Dunne. ‘A blank page is a
powerful symbol of that: a space to fill, full of
promise, free from constriction. As you fill the
page with gratitude, intentions and goals,
you can free up space in your mind.’ It’s a
way to set the tone for your day and prioritise
the positive thoughts you want to feel, before
life gets in the way. You’ll soon find that it’s
not just about achieving more with your day
but discovering a new part of yourself.

Summer is the perfect time to be an early

Try this bird. Set your alarm early and try some
morning rituals recommended by Dunne.
O‘Get up close and personal with the elements, regardless
of the weather, with a group exercise session, be it a
jogging club or an army boot camp. The community spirit
usually brings added motivation and you’ll feel like a winner
before the day has even really begun.’
O‘Stroll through your garden or local streets – observe the
changes of the seasons, listen to birdsong, notice what a
breeze feels like on your skin and how the light changes every
day. Activating all your senses helps you be fully present.’
O‘Get comfy with a cup of tea in your garden or a park and
watch the beauty of nature unfold. Just looking at nature,
research shows, increases your ability to concentrate.
Moments of mindfulness don’t come much better than this.’

Health & Fitness 41

 HOW TO
BECOME AN
EARLY BIRD

Good Mornings
by Linnea Dunne
is published by
Gaia, £14.99.

YOUR PERFECT MORNING RITUAL

When you wake up,
Find the perfect way to start your day with this sit for two minutes
visualisation exercise from Linnea Dunne
on the edge of your
What does your ideal day look like? Close your eyes. Take a deep bed, close your eyes
breath. Now imagine waking up to your ideal morning. What
does it feel like? Where are you? Imagine what it looks like as
and think of one
the morning light enters through the window. Do the curtains thing you’re
flutter? Perhaps you’re outside, watering roses in a lush garden. grateful for. Take
Picture your home, the sounds and how you feel as you set about
the day. Paint a picture of your ideal scenario. When you visualise
that gratitude with
your morning at its best, you can discover a good place to start you into your day.
in creating your very own ritual.

42 Health & Fitness

Jo

ev

PLACES
LIMITED

Saturday 23 May 2020

For more information and to register online:
www.dream-challenges.com
01590 646410 / events@dream-challenges.com

@
TO TAKE PART YOU NEED TO PAY A REGISTRATION FEE OF £45 AND RAISE MINIMUM SPONSORSHIP OF £199.
Registered Charity Nos: Breast Cancer Care is a working name of Breast Cancer Care and Breast Cancer Now: 1017658/ SC038104, Jo’s Cervical Cancer Trust: 1133542/SC041236, Ovarian
Cancer Action: 1109743/SC043478. Women V Cancer is established under Giving Works. Registered Charity No.1078770.
 HOLIDAY
special

C
an’t wait
for your
sunshine
break?
Make
sure this year’s
holiday is your best
one ever with our
special section of
expert advice, tips
and inspiration to
keep you healthy
and happy. Beat
travel stress, stay
well and discover
new fun ways to
keep fit and boost
your wellness
while you wind
down. Enjoy!

HAPPY
18-PAIG E
SPEC AL
P46 Your best holiday!
P52 Come back fitter!
P56 The big blue
P60 Take the plunge

HOLIDAY
PHOTGRAPHY: seafolly.com CLOTHING: Seafolly Your Type V eck

GUIDE
Crop Top, £65, and Seafolly Your Type High Waisted Pant, £30
 YOUR
best
holiday
PHOTOGRAPHY: Seafolly.com

Now the holiday season is here, Hannah Ebelthite reveals

how to get the most from your time off and travel stress free

46 Health & Fitness

 HOLIDAY
special

Wellbeing boost
‘There’s no question that travel and holidays can
increase our wellbeing,’ says Miriam Akhtar, a
positive psychologist and author of The Little
Book of Happiness (Octopus, £7.99). ‘Think of
all the different reasons why we may choose to
travel. It’s a form of play, it’s a reward, it can
mean freedom and autonomy. A holiday might
involve adventure, exposure to new experiences
and cultures. It’s a chance to relax, counter the
stress of daily life, to reflect and reset. Travel
provides an opportunity for personal growth – we
can expand our world view and sense of self.’
Travel means different things to us at
different times in life. As a rule, says Akhtar, we
connect it with hedonism in our younger years
and with finding meaning and importance as
we grow older. ‘It’s worth having a think about
what you hope to gain from any holiday
experience before you get there, so you can
tailor your itinerary accordingly,’ she suggests.
According to Akhtar there are three major
Beat holiday stress
dimensions to wellbeing: people, pleasure and What happens when the reality of holiday planning kicks in – you’ve
purpose. ‘People refers to our social wellbeing,’ got too much work to cram in, no time to pack, you’re already
she explains. ‘Through travel we can share dreading the flight and fighting the inevitable bikini-body angst? The
experiences with loved ones, spend time key is to work out what type of holidayer you are, says Akhtar. ‘People
together or meet new people. Pleasure means who are most comfortable with travel are curious, open and creative
our hedonistic wellbeing – the sun, sea, sand types,’ she says. ‘They seek out euphoric experiences, taking an
and sex of holidays. Purpose is also known as interest in an experience for its own sake. They’re after a hit of
our eudaimonic wellbeing and it brings meaning dopamine, the brain’s reward neurotransmitter. The downside is they
and purpose to our lives, broadening our can be more unpredictable, lack focus and engage in risky behaviour.’
minds.’ So for a holiday to boost your all-round At the other end of the scale are the travel-cautious. ‘They’re
wellbeing, think about how you can incorporate traditionalists, they like tried-and-tested experiences, to know where
all three of these dimensions. they’re going, how they’re getting there and what will happen when
they do. This might make them less open to new experiences but they
‘We connect travel thrive when there’s a sense of safety and security. Comfort is key.’
Whether you’re travel-curious or travel-cautious or somewhere in
with hedonism in our between, the way to a stress-free holiday is to recognise what you
younger years and want and plan accordingly. ‘If you’re curious, you’ll feel limited by an
all-inclusive trip; if you’re cautious, you’ll feel too stressed travelling
with finding meaning without an itinerary,’ she says. Knowing you’ve booked the right trip
as we grow older.’ for you will make dealing with those last-minute stresses much easier.
If you want to find out more about your character strengths, try
the survey at viacharacter.org. For preparation and packing
advice for any type of trip, visit theholidaylet.com/checklist.

Health & Fitness 47

BEACH FIT KIT Here’s our pick of easy-pack
extras for an active break

Seabirds Swim
Hat, £7.50, Buff CoolNet UV+ with
seabirdsltd.com Insect Shield, £22.50,
Be safe and be buffwear.co.uk
seen with an outdoor Your Buff can be worn as a
swim must – a neckerchief, headband,
brightly coloured wristband, mask, hairband,
swimming hat. scarf, pirate cap, beanie or
bandana. Made from
a new fabric from Buff,
it's designed to keep you
cool, dry and comfortable
during exercise. Plus, the
95 per cent recycled
polyester is SPF50+
to protect you from
the sun's rays.

Puffin Billy Eco15 Drybag Tow Float, £26.99,

seabirdsltd.com
A towfloat is a safety essential when open-wate
swimming, and this one doubles up as a 15-litr
drybag to store small items such as your keys a
phone while you swim. It’s also eco-friendly, bei
made from biodegradable TPU. Seabirds Ltd is
social enterprise that gives all its profits to chari DOMYOS Minband Tri-pack,
to support wellbeing initiatives and get £3.99, decathlon.co.uk
more people sea swimming. Perfect for resistance training on the
go, these come with exercise guides
(and links to workouts online) and
won’t take up room in your luggage
or beach bag.

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48 Health & Fitness


Yellow Bikini: Seafolly Go Overboard
Hipster £45, Seafolly Go Overboard Tri
Bra, £55; selfridges.com White swimsuit:
Seafolly Your Type High Neck Maillot,
£55; houseoffraser.co.uk
HOLIDAY
special
YOUR HOLIDAY
FIRST-AID KIT
OA.Vogel Stress Relief Daytime,
£10.50 for 50ml, health stores and
pharmacies. A herbal tincture of fresh
valerian and hops, proven to help relieve
stress. It works by increasing levels of
calming neurotransmitters, allowing you to
relax and enjoy your break. Take 20 drops
in water, two to three times daily.
OAustralian Bush Flower Essences
Travel Mist, £14.95 for 50ml, baldwins.
co.uk. A blend of botanical essences from
plants such as bush iris, paw paw and
silver princess, this helps you feel balanced
and calm when travelling, and is especially
useful for fear of flying. Spray around you
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OA.Vogel Echinaforce Sore Throat
Spray, £10.99 for 30ml, independent
heath stores. Not just for sore throats!
This potent combination of fresh herbal
echinacea and sage extracts helps protect
against upper respiratory tract infections.
An essential for your in-flight bag to see off
germs from fellow passengers.
OOptiBac Probiotics For Travelling
Abroad, £24.99 for 60, independent
heath stores. Protect yourself from Delhi
Belly. This formulation was created
specially for exotic destinations, is able to
survive in hotter, more humid climates, and
contains four well-researched strains of
bacteria for holiday tummy troubles.
OSilicolgel, £8.29 for 200ml, boots.
com. Great travel insurance for diarrhoea
or stressed out tummies through fear of
flying, or for IBS sufferers and anyone with
a sensitive tum to line their digestive tract
before eating out.
OA.Vogel Stinging Nettle Urtica drops,
£10.50 for 50ml, independent health
stores. This fast-acting herbal remedy
uses stinging nettles to counter the high
histamine levels that can trigger prickly
heat, urticaria and other allergic, itchy
skin reactions.
OHayMax Organic Allergen Barrier
Balm, £6.99 for 5ml, ethicalsuperstore.
com. The drug- and drowsy-free way to
stop pollen from entering your airways and
eyes, to keep annoying hay fever at
bay while you train outside.
Health & Fitness 49
 SPORTY
y
SUN- SAFETY UPDATE
Still confused about sun exposure D synthesis.’ So there’s no reason not

SUNSCREENS versus vitamin D? Three separate

studies have now concluded that
to wear decent, broad-spectrum UVA
and UVB protection this summer.

WE LOVE wearing sunscreen does not stop

If you’re going to be getting hot and
sweaty, the last thing you want is a thick,
greasy cream all over your body. But it’s
really important not to forgo sun protection
when you’re out and about – especially if
you’re near water, which will reflect the rays
further. Look for a sports-specific product
that still gives high protection from UVA
and UVB rays, but in a lighter, sweat- and
water-resistant formulation. Don’t forget
you can also use hats, sunglasses and
lightweight clothing for added protection
(some sports garments have UV filters).
your body from making vitamin D.
‘Sunlight is our main source of
vitamin D,’ explains Professor Antony
Young, author of one of the studies at
King’s College London. ‘Sunscreens
can prevent sunburn, skin cancer and
premature ageing, but there has been
a lot of uncertainty about the effects of
sunscreens on vitamin D. Our study,
during a week of perfect weather in
Tenerife, showed that sunscreens,
even when used optimally to prevent
sunburn, still allowed excellent vitamin
Cancer Research UK and NIVEA
SUN have teamed up for 2019 to
promote the 1+2+3 safe-sun message:
OSeek shade Find a spot out of
the sun between the hours of 11am-
3pm in the UK.
OCover up with clothing Wear a
t-shirt, hat and sunglasses whether
you’re playing sport outside or lounging
on the beach.
OApply sunscreen Use plenty, with at
least SPF 15, and four or more stars for
optimum UVB and UVA protection.

BEST FOR: Very high
protection during sport
Avène Sport Fluid
SPF50+, £19 for 100ml,
avene.co.uk
Formulated for sensitive
skins and those who play
outdoor sports, this is
water- and sweat-resistant.
It feels light and breathable
and isn’t oily. Ocean-friendly,
it also boasts an antioxidant
complex to protect against
the oxidative stress caused
by both sun exposure and
physical exertion.
BEST FOR: Face
iS Clinical Extreme
Protect SPF30, £64 for
100g, skincity.com
Combining the latest
anti-ageing technology
with traditional
sunscreens, this cream
contains skin-defending
ingredients with hydrating
extracts and soothing aloe
vera to protect, nourish
and repair at a cellular
level. It’s suitable for all
skin types, even dry and
sensitive skins.
BEST FOR: Beach and
poolside protection
Vichy Capital Soleil Beach
Protect Anti-Dehydration
Spray SPF50, £18.50 for
200ml, vichy.co.uk
This range is designed for
use by the pool or on the
beach, as Vichy believes
salt, sand and water have
an impact on your skin’s
protection and hydration in
the sun. Hyaluronic acid
increases hydration and
counters the drying effects
of wind, sea and chlorine.
BEST FOR: ‘Don’t know
it’s there’ wear on
active days
Ultrasun SPF20 Sports
Gel, £36 for 400ml,
ocado.com
This is transparent, easy to
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and doesn’t leave your skin
feeling greasy or sticky – or
turn your sports kit yellow
around the edges! Water-
resistant and long-lasting,
it’s ideal for endurance and
water sports – and great
for race days.

50 Health & Fitness

 COME
BACK
fitter!
Don’t undo your hard work on your
summer break. Try this workout from
Lucy Mecklenburgh and her PT Cecilia
MAIN PHOTOGRAPH: Results with Lucy

Harris, co-founders of Results with Lucy,

so you can stay in shape and still
have fun in the sun
WORDS: Joanna Ebsworth

52 Health & Fitness

 HOLIDAY
special

ou’ve worked
hard for your
fabulous
bikini body,
so why let all
your training
go to waste
once you arrive at your sunshine
destination? ‘Exercise should be
a part of your lifestyle, so you
shouldn’t stop working out just
because you’re on holiday,’ says
Lucy Mecklenburgh’s personal
trainer, Cecilia Harris. ‘The
saying, “if you don’t use it, you
lose it” is so true, so keep the
momentum going with my quick
HIIT (high-intensity interval
training) workout (page 54) that
you can do any time, any place, to
maintain your fitness levels and
keep your metabolism firing to
burn away those empty calories
from indulgent treats.’ Do this
workout every day while you’re
away, and you might just end
up going home in better shape
than when you left!

LUCY AN D CE CILIA’S
HOLIDAY WORKOUT
‘With bursts of movement which require
lots of energy, this full-body HIIT workout
is tough, but very effective,’ says Cecilia.
Do each cardio move in the order given
for 30 seconds, with a 10-second rest in
between. The aim is to perform a session of
three circuits every day, but even if you only
manage one circuit, you’ll still be burning
loads of calories. I recommend doing it first
thing in the morning before breakfast, so you
can then spend the rest of the day as you
wish, knowing you’ve already done
something great for your body.’

‘On holiday, I do a quick

10-minute workout before
going down to breakfast
or the pool.’ LUCY MECK

Health & Fitness 53

 THE CIRCUIT OJumping squat OBoxing OHalf burpee to squat OMountain climber OHigh knee jog
30 secs each move; 10 secs in between. That’s one circuit. Rest for 40 seconds; repeat twice more.

Jumping squat A Half burpee

Q Standing with your feet slightly wider to squat
than hip-width apart, bend at the knees Q Start in a wide-legged plank, with your

B A

‘I always use Piz

Buin sun protection.
I use its Allergy Sun
Sensitive Face
Cream SPF50+
(£7 for 50ml; boots.
com) on my face
as I have sensitive ‘I do a hair mask before I go away and
skin, and I use another while I’m on holiday. The
an SPF 20 or 30 Pureology Strength Cure Superfood
on my body.’ Treatment (£28.55 for 170g;
allbeauty.com) really works.’

54 Health & Fitness

 HOLIDAY
special

LUCY’S
TRAVEL KIT

y
s
b
d
a
t
t
y

f
y

READER OFFER!
Results with Lucy is offering H&F readers £5 off their first month of Fitness,
Food & Mindset. Visit resultswithlucy.com and enter the code: HFITNESS5
CLOTHING: Axis Leggings, £195, Axis Sports Bra, £115, both lucashugh.com;

CECILIA’S
WORKOUT PHOTOGRAPHY: Helen Marsden STYLING: Kellie Daggett

AGELESS
CONFIDENCE
TIPS
Trainers, £89.95, adidas.co.uk
The
BIGblue
Want to boost your body and mind?
ed to book a trip
mer
emember the excitement
of seeing the sea for the
first time as a child? For
most of us, that thrill
never goes away. From
the exhilaration of
playing in the surf to the soothing sound of the
waves, there’s nothing like being beside the
sea to lift your mood. But there are deeper,
physiological reasons we feel drawn to the
ocean. According to Dr Deborah Cracknell,
honorary research fellow at Exeter University
Medical School and author of By the Sea –
the therapeutic benefits of being in, on and
by the water (Aster, £14.99), there’s a host of
ways your body and mind benefits. We caught
up with the scientist to discover how you can
reap the rewards whether at home or away.
56 Health & Fitness
|Aqua therapy|
Ever noticed how amazing you feel after a dip in the
sea? It’s not just the energising effect of being in
the waves – sea water offers a host of physiological
benefits. Throughout history, warm seawater has
been used to treat a range of ailments. Cleopatra is
said to have soaked in the mineral-rich Dead Sea for
its healing powers, and today people still bathe there
to treat skin conditions. ‘In the mid-1700s, a British
physician confirmed minerals in seawater – such as
magnesium – could help treat a variety of medical
conditions,’ says Dr Cracknell. ‘Every cell in your
body needs magnesium, and it’s particularly beneficial
for healthy muscles and bones.’ It also helps regulate
your sleep – hence the popularity of floatation therapy
– and the mineral can also soothe your skin.
TIP: Can’t escape to the coast? Fill a bath with Epsom
salts (magnesium sulphate) and soak away stress.

FRESH-AIR FEELS
There’s nothing like a lungful of salty,
sea air to clear away the cobwebs. And
research suggests there may be
therapeutic benefits, too. ‘Alongside
anecdotal evidence suggesting ocean
air helped to clear the lungs of surfers
suffering with cystic fibrosis,
researchers have found inhaling an
intensely salty solution helped to
improve lung function and lessen other
complications of the disease,’ says
Dr Cracknell. Along with minerals, sea
air is also abundant in negative ions,
generated when air molecules are
broken apart by the movement of air
and water. ‘Many people believe
negative ions may be beneficial for
health by improving mood, relieving
stress and aiding sleep.’
TIP: Don’t live near the sea?
Negative-ion-generating devices can
improve indoor air quality, removing
fine particles and airborne microbials.
HEALING VIEWS
We’re naturally drawn to views of the sea
as they trigger feelings of relaxation.
‘Studies show the natural environments that
people like tend to contain water,’ says
Dr Cracknell. ‘It’s thought pre-modern
humans associated these landscapes with
a greater chance of finding food, so we’re
still drawn to them today.’ We’re also drawn
to the colour blue. In one British study,
people who lived by the sea said watching
the waves ‘washed away’ their emotions,
making them feel calmer and more able
to put things in perspective.
TIP: Feeling stressed? Close your eyes and
visualise an ocean view. Take a few deep
IYLH[OZHZ`V\ɓ^H[JO»HUKɓOLHY»[OL^H]LZ
rhythmically breaking on the shore.
HOLIDAY
special
|Soothing sounds|
There’s a good reason why spas often play
sounds of the sea during treatments. ‘The
sound of water is extremely restorative,’
says Dr Cracknell. ‘Research shows that
the sound of ocean waves alters the wave
patterns in our brains, lulling us into a more
relaxed state. Many relaxation aids feature
water sounds – for example, waves breaking
on a beach – as they are thought to help
us de-stress.’ It also means the beach is a
perfect place to meditate. ‘It allows you to
connect with nature while also providing the
perfect soundtrack to focus on – the sound
of the waves,’ says Dr Cracknell. Find a
quiet spot on the beach and give it a try!
TIP: Can’t sleep? Inv
in an ocean sounds
CD to help send
you off to the
land of nod.
HIT THE BLUE GYM
You’ve probably heard about the mind and
body benefits of getting back to nature
and exercising in the ‘green gym’. But have
you heard about the benefits of the ‘blue
gym’? Blue exercise is any activity
undertaken in or around natural blue
space, from swimming in the water to
kayaking on the water, or walking along
the beach. ‘In the late 18th century,
medicinal sea bathing or thalassotherapy
was often followed by a brisk stroll along
the beach to maximise intake of the
invigorating sea air,’ says Dr Cracknell.
‘Now, a new “blue gym” initiative is
looking at the potential for natural aquatic
settings to promote wellbeing.’ Research
shows that people who live closer to
the sea tend to be happier and healthier
than people who live further inland, and
one reason may be because it encourages
higher levels of physical activity, says
Dr Cracknell. Another study of women
with fibromyalgia found that, while
exercising in water was effective for both
groups, those who exercised in the sea
enjoyed greater emotional benefits.
TIP: Swap the sunlounger for a surfboard
or snorkel, and reap the benefits of
the blue gym on your holiday.
Health & Fitness 57
 MINERAL MARVEL
It’s not just the sea that works its therapeutic magic while you’re in the ocean. Seaweed is
|Bathe your senses|
The soothing sound of the sea,
relaxing views, the feel of the
breeze on your skin and taste of
salt on your lips create the perfect
relaxing environment. To maximise
the effects, tune in to your bodily
sensations with a few minutes of
mindfulness, with these tips from
Dr Cracknell.
OTurn your phone off, remove
your shoes and walk barefoot on
the beach to connect with your
surroundings. Use all five senses
WORDS: Mary comber PHOTOGRAPHY: iStock
to explore the environment
around you.
OClose your eyes and listen to
the sound of the sea. Hear the
waves breaking on the beach and
listen to the sounds they make as
they retreat back again, drawing
that can be absorbed through your
or man’s doctor, and seaweed baths
long winters,’ says Dr Cracknell.
function and can help with weight
e iodine vapour. ‘Seaweeds can also
s, face masks, body wraps,’ says
weed is now being used in many
cts to help treat conditions such as
dermatitis, as well as for cosmetic
ses including fat reduction.
: Book a seaweed wrap at a local spa
to give your skin a pre-holiday boost.
sand or pebbles back with them.
Can you hear the cries of gulls or
the sound of the wind swishing
around your face?
OStand facing the breeze with your
eyes closed. Open your mouth and
taste the air. Can you taste salt on
your tongue?
OFeel the texture of pebbles
beneath your feet or the feeling of
the sand between your toes. How
do the different textures feel? Now
let a wave break over your feet.
Is it warmer or cooler?
OWatch the rhythmic pattern of
the waves as they form out in the
sea and move towards the beach,
then break on the shore.
OClose your eyes and take a few
deep breaths, smelling the salty air
and its refreshing, organic aroma.
 HOLIDAY
special

SLEEP BETTER
Ever noticed how well you sleep after a
day by the sea? One study found that
people who completed a seven-mile
coastal walk slept better and longer
than those walked the same distance
but through the countryside. It’s
thought that the restorative effects of
viewing the sea, memories of childhood
holidays and breathing fresh air all
combine to improve the quality
of your slumber at night.
HEAL AT HOME
Better You Magnesium
Oil (£12.69 for 100ml;
hollandandbarrett.com)
Perfect post-workout,
this natural form of
magnesium repairs and
relaxes your muscles in
a handy spray format.
Westlab Soothing Dead
Sea Salt (£4.99 for 1kg;
lookfantastic.com)
These bath salts provide
calcium, potassium and
magnesium to support
natural healing, calm
irritation and replenish
your skin. Use as a
soak or scrub.

Voya Lazy Days

Detoxifying Seaweed
Bath (£19 for 400g;
voya.ie)
Added to a steaming
bath, the seaweed
springs back into life,
releasing its soothing,
cleansing properties.

Mio Skincare Get

Waisted Body Cream,
(£29.50 for 100ml;
mioskincare.co.uk)
Help improve the
appearance and
elasticity of your skin
with Phyco R75,
extracted from laminaria
digitate brown seaweed.
Tightens, tones,
supports and deeply
moisturises all over.

By the Sea – The therapeutic

benefits of being in, on and by the
water by Dr Deborah Cracknell
(Aster, £14.99)
is out now.
 TAKE
THE
plunge Cold-water swimming is one of this
summer’s biggest fitness trends. But
it does more than streamline your
body, here’s how it can boost your
mental health
WORDS: Sarah Sellens.

A
s you drag yourself out of
bed early to do laps of the
local pool, it may provide
comfort to know that
swimming doesn’t only
benefit your body – a bank
of science shows it also boosts mental
health. In fact, a 2018 YouGov poll,
commissioned by Swim England, says
1.4 million Brits have experienced a
reduction in anxiety or depression
symptoms thanks to the activity. And of
those surveyed, an impressive 490,000
people have reduced or no longer take
mental health medication as a result of
paddling in the pool.
to remedy the mind – cold water
swimming. It may sound a bit chilly, but
experts extoll the benefits that an icy dip
can have on mental health. ‘Growing
evidence suggests that regular immersion
in cold water, for as little as five minutes,
can do wondrous things,’ says Beth
French, channel swimmer and star of
documentary Against the Tides
(bethfrench.co.uk). ‘It helps treat
depression and anxiety, reduces stress,
gives you an endorphin high, builds mental
fortitude and even improves your libido!’
There’s plenty of anecdotal evidence to
support these claims. One study in the
British Medical Journal followed a 24-year-
Outdoor Swimming Society put out a call
for similar case studies – more than 600
people made contact, wanting to discuss
how the sport had helped them manage
everything, from anxiety and depression
to migraines and arthritis. ‘Cold water
swimming is a form of outdoor exercise,
and there’s an awful lot of data to show
that this eases depression,’ adds Professor
Greg Whyte, director of Human
Performance Science at the Centre for
Health and Human Performance (chhp.
com). ‘Essentially, it causes brain chemistry
changes – dopamine and other happy
hormones are released to improve mood.’
H OW IT WO RKS
PHOTOGRAPHS: iStock

old woman who was taking fluoxetine and

MA K I N G A S PL AS H then citalopram for depression and anxiety. Exercising aside, it’s not the first time
The numbers speak for themselves but, She started doing weekly cold-water swims cold water has been identified as a
recently, one particular type of swimming and, a year later, remained medication-free. mental-health healer. Cold- and hot-water
has come to the fore as the prevailing way Soon after that study was published, the therapy – also known as hydrotherapy – is

60 Health & Fitness


so well-recognised as a therapeutic
method that it’s been used since ancient
times to balance body and mind. And for
good reason, as reports confirm that a
change of temperature can quite literally
boost the brain – cool water makes your
surface vessels tighten up, which moves
blood from the body’s surface to
its core to conserve heat. This bathes
the brain and vital organs in fresh blood,
bringing nutrients, oxygen and bolstered
brain function. Medical research shows that
this leads to a decrease in stress hormones
such as cortisol and a flush of feel-good
hormones such as serotonin – great for
easing any mental-health woes.
However, experts add that the mental
health benefits of cold-water swimming
might also be a result of the stress
response that a chilly dip provokes. ‘You
get a huge sense of achievement because,
HOLIDAY
special
compared to other forms of outdoor
exercise, you’re truly battling the elements,’
explains Whyte. ‘A lot of people view
open-water swimming as the nemesis of
‘Cool water makes your exercise, so to overcome it can create
surface vessels tighten incredible euphoria. If you’re running on a
up, which moves blood treadmill, you’re fighting yourself. If you’re
from the body’s surface swimming open waters, you’re fighting
to its core to conserve yourself, the cold, the waves and the
heat. This bathes the environment. The challenge is greater,
so the euphoric response is heightened.’
brain and vital organs in
Outdoor sports can also be great for
fresh blood, bringing social health – a factor often overlooked
nutrients, oxygen and in the treatment of anxiety and depression.
bolstered brain ‘Outdoor swimming is a notoriously open
function.’ activity for which newcomers are welcomed
with hot chocolate and cake,’ adds
French. ‘The companionship of fellow
swimmers coupled with the health
benefits of laughing is a sure-fire
recipe for fighting the blues!’
Health & Fitness 61
 GE TT ING STARTED
How cold is cold? Surprisingly, it’s not
as chilly as you might think. The National
Council for Cold Water Safety
(coldwatersafety.org) suggests that water
lower than 25°C should be considered
cold, while FINA, the International Olympic
Committee for competition in water
sports, recognises cold water swimming
as anything below 18°C. ‘What these
numbers suggest is that, at any time of
the year, swimming outdoors in the UK
can be considered cold-water swimming,’
explains French. And yes, that means even
62 Health & Fitness
during the summertime, during which
British sea temperatures typically range
from 15-20°C.
However, there are some obvious issues
to consider when taking a dip in open
water if you want to stay safe. Even if
you’re an experienced indoor swimmer,
it can be very challenging – there are no
lanes, there might be choppy waves,
currents and tides, and the murky water
obscures vision. You’ll need to adapt your
technique and be savvy, so here are a
few expert tips to follow.
O
1 G ET CH ECKE D O UT
It’s important in any risky sport, but even
more so with cold water swimming, that
you do a bit of research before you start.
‘Get medical advice if you have a heart
condition, high blood pressure, asthma
or are pregnant,’ says French. ‘If you are
otherwise fit and healthy, talk to people
who do it in your area [or go with a group
of experienced dippers], and check out
the Outdoor Swimming Society’s list
of risks (outdoorswimmingsociety.com/
risks-cold-water).’
 HOLIDAY
special
‘As soon
as you are in the water,
make long, strong
strokes to loosen
yourself up. You don’t
have to swim perfect
front crawl, but
remaining in the same
place will not be fun!’

O
2 NE V ER GO ALONE
‘There is no compromise on my top tip
and that is that you never swim alone,’
says Whyte. ‘Take good advice by seeking
out people who understand open-water
swimming.’ Fortunately, there are now a lot
of groups, training events and clubs ready
to inform you about your local outdoor
swimming options. Join one.

O
3 K I T OUT
The right kit is essential. Depending on
the temperature, you may want to wear
a silicone hat, wetsuit, boots, gloves or
socks. As a guide, international triathlon
rules insist that a 5mm wetsuit is worn
for temperatures below 14°C and deemed
unsafe if above 22°C. Tinted goggles
can also be handy for blocking out the
sun on a bright day.

O
4 M A K E A MOVE
Before getting into any outdoor water,
make sure you know how and where to get
out when you need to. Next, acclimatise to
the cold. ‘Move,’ adds French. ‘As soon
as you are in, make long, strong strokes
to loosen yourself up. You don’t have to
swim perfect front crawl, but remaining in
the same place will not be fun!’
O
5 B REATHE E ASY
Cold water may take your breath away,
so stay relaxed by taking some long,
deep exhalations. ‘Breathe out,’ suggests
French. ‘Hyperventilation is the gasping
intake of breath that becomes panic-
inducingly shallow. Long, slow outbreaths
mitigate much of that, so force yourself
to breathe out fully.’
O
6 STAY WA R M
One of the most dangerous times can be
when you get out of the water – a drop
in body temperature (also known as the
‘after-drop’) can take place between five
and 10 minutes after exiting. ‘Take warm
clothes and have a woolly hat with you,
as 20 per cent of heat loss is through the
head,’ says Whyte. ‘Water can be cold
even on warm days, so don’t assume it will
be less dangerous if the sun is shining.’
DIFFERENT STROKES
Want to explore the great outdoors by water this summer?
Britain is host to a plethora of outdoor swimming venues.
Here are a few ways to enjoy the sport.
AT A LIDO
Essentially outdoor swimming pools, lidos are popular up
and down the country. The calm waters make them a great
option for those graduating from pool to outdoor swimming.
A search will reveal your local venue, or there’s a handy list
on outdoorswimmingsociety.com.
IN THE WILD
From secluded lakes to clear rivers, there are hundreds of
wild-swimming spots in the UK. If you’re new to wild
swimming, it’s wise to join a club – there are lots of regional
wild-swimming groups that can be found on Facebook
or via an online search.
BY THE SEA
You may have to drive to the coast, but a dip in the sea can
be incredibly therapeutic. Sea water conditions can be
challenging, so it’s worth learning the ropes. Many swimming
and triathlon clubs incorporate sea-swimming sessions into
their summer calendars – it might be worth seeking
out your nearest group.

Health & Fitness 63

 CONTENTS
p66 Fashion Feel the summer vibe in über relaxed yoga and beach wear
p73 Get the look Ride a wave in the latest functional surf gear

WE LOVE...
Evveervital Isle Knot Vest Top, £58, Hops
Leggings, £68; evveervital. co.uk
Evveervital’s Exposed Range comprises low-impact
pieces designed from bio-based fabrics with minimal
trims and stitch lines. They’re lightweight garments with
soft colours suited for lower impact activities such as
yoga, dance or simply loungewear. The buttery soft
fabric of the Isle Knot top has bonded finishing details,
comes in a relaxed fit and is antibacterial, while the
breathable, seamless Hops leggings contour
perfectly to your shape so they won’t interfere
with your downward dog. Get ready
for some serious chilling!
WORDS: Eve Boggenpoel

64 Health & Fitness

GYM STYLE
FIT FASHION @COOL KIT @ STYLE ADVICE

Health & Fitness 65

From left:
Atalia Bikini
Top, £51.34,
Chantel Short,
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Tankini, £55.29,
Iona Full
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Brina Halter
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£47.39; Khari
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Xochil Bottom,
£43.44, Prana
 From left:
Becksa Bralette, £46.60,
Becksa Legging, £70.30;
Elixir Bra, £38.70, Electa
Legging, £70.30, Prana

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& YOGA
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you’ll look great – and feel good – in this stylish beachwear
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Tess Short, £47.39, Prana

Bottom, from left:

Brina Halter Bikini Top, £47.39,
Innix Moderate Coverage
Bikini Bottom,£43.44;
Raya Bottom, £43.44, Kayana
DD-Cup Bikini Top, £55.29, Prana
Becksa Bralette, £46.60,
Becksa Legging, £70.30, Prana
 fashion news

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 CONTENTS
p76 Sail away Head to southern Greece for a watersport-lover’s paradise
p78 Follow the spice trail Fresh, fragrant flavours from the Lebanon

THINK GREEN
We know that forest bathing is good for stress, but the wellbeing benefits
are much more powerful than previously thought, according to new
research. A review and meta-analysis of 30 studies, published in the
International Journal of Biometeorology, found that
not only does walking or relaxing in a forest reduce levels of the
stress hormone cortisol, the mere prospect of forest bathing, or
shinrin-yoku to give it its Japanese name, is also calming to the senses.
In one study, participants’ cortisol levels dropped when the researchers
merely informed them they were going to take part in forest bathing.
In fact, the study’s authors report, ‘the anticipated placebo effect related
to planning and visualising the intervention may play a more important role
in influencing cortisol levels… than the actual experience of shinrin-yoku.’
Time to plan a trip to the countryside, perhaps?

WORDS: Eve Boggenpoel PHOTOGRAPH: iStock

74 Health & Fitness

 4

YOU TIME
HEALTHY RECIPES @SPA AND WELLBEING

Health & Fitness 75

 Sail away
Boggenpoel finds her
ea legs off the coast
of southern Greece
anging onto the edge of my
hy in a choppy Greek sea,
perately trying to climb back
ut, try as I might, I can’t lift
ut of the water. I’d jumped into
as soon as the boat lurched
oint of no return, terrified of
trapped under the sail, then
swim around to the other side
ht the boat again. Once at the
with my full bodyweight over
s– centreboard, I felt a sense of
w ater ing ef as the dinghy slowly rose to
e calme board
th dl tical. But it’s not over yet…
laps up up pad on’t get back inside soon, I’m
) d
ve (left or stan the current might take me
E ct f
perfe ther out.
ying at the adult-only Buca Beach
ort in Analipsi, just a 20-minute drive
from Kalamata. One of sports-holiday-
specialist Neilson’s newer properties, it has
a boutique vibe, and each of the 57 rooms
has a sea view that comes courtesy of a
stunning sunrise over distant mountains.
76 Health & Fitness
The glistening waters are
perfect for watersports
Depending on your mood, you can set
up camp for the day on billowy four-posters
at the edge of the beach or chill out with
your favourite novel on day beds that
overhang the 50m pool – complete with
pool butlers who serve complimentary
smoothies, fruit and afternoon cocktails.
0M `V\ɔYL JVTPUN OLYL [OV\NO `V\ WYVIHIS`
want to make the most of the fantastic
array of watersports, including dingy
sailing, waterskiing, wakeboarding,
kayaking and stand-up paddle boarding
that are a mere two-minute stroll away;
or, on dry land there’s tennis, outdoor yoga,
a gym, a climbing wall, road cycling and
mountain biking. All these activities are
included in your holiday package price.
LEARNING THE ROPES
I’d always wanted to learn to sail and,
as soon as I arrived at Buca, it felt like the
perfect place. I’d crewed a few times in
dinghy races on the Thames, but regatta-
day tension meant skippers just yelled
urgent instructions to the crew, without
us understanding why. I didn’t feel I learnt
much – except to do what I was told!
At Buca it’s totally different. Learning
to sail is fun, safe and enjoyable. Each

session begins with some theory on the
beach before we head out onto the water
in a beginner-friendly Pico dinghy, initially
with a guide, then in pairs before heading
out alone. We learn the parts of a sail one
morning with a cheery song to the tune of
‘Head, shoulders, knees and toes’ (head,
foot, luff, leach, luff, leach…) complete with
hilarious hand actions, and consolidate our
learning with a game on the sand. Another
beach-based lesson involves learning to
tack (change the boat’s direction, while
switching from sitting on one side of the
boat to the other). Using an unrigged
dinghy embedded in the sand, we take
turns at the helm while a partner helpfully
swings the boom across so we learn to
duck at just the right time!
The sea is calmest in the mornings, so
beginners head out before lunch, and when
the wind picks up in the afternoons, it
provides a satisfying challenge for more
experienced sailors. Mornings on the water
are also a good time to try the other
watersports on offer. We have our first
taste of SUP, a magical experience thanks
to glistening sunshine and the glass-like
surface of the sea. An impromptu
catamaran trip with one of the sailing tutors
in the windier afternoon is, by contrast, an
exhilarating thrill as we speed along,
soaring over the waves.
EXPLORING THE AREA
When you’re not honing your sports skills,
Buca offers excursions so you can get to
know the local area. One afternoon, we
visit Ancient Messini, one of the most
important archeological sites in Greece,
dating back to 371BC, driving past prickly
pear trees full of fruit, and olive groves ripe
for the picking. ‘They’ll be harvested within
the next couple of days,’ our guide tells us.
‘The black ones can be eaten straight from
the tree, but green olives are too bitter and
need processing before eating.’ On the
way back, we stop at a local taverna for
a delicious Greek salad made from an
ancient recipe, adorned with a rich, fig
dressing. Another day, we go on a guided
hike with other guests and brave the
freezing waters of a mountain lake for
a wild swim. I do a quick circuit, but it’s
much colder than I expect it to be.
PHOTOGRAPHY: Eve Boggenpoel, Cary Chester
A DRAMATIC MOMENT
Back in the warmer seas of Analipsi,
I make the most of the sailing expertise on
hand. Once you’ve been taught the basics,
you can take a boat out whenever you
like – as long as the beach is open for
activities. Towards the end of the week,
when time is running out, I chance a
active travel
IS\Z[LY`HM[LYUVVUZHPSɓ>OH[»Z[OL
point of only being able to sail in calm
^H[LYZ&ɔ0[OPUR[VT`ZLSM0[»Z^OLU
I capsize that I really appreciate the
support available at Buca. The rescue
boat is soon at my side and the crew
offer to tow my boat back to shore.
I don’t want to create a fear of sailing,
so they help me back in and I gingerly
sail back myself, holding my breath
every time I have to tack. The r
A uins
o
SAILING SUCCESS!
On our last day, it’s time to show what
we can do. The tutors set us a course to
sail and join us on the water, watching
closely from their own boats – never too f
away to offer constructive tips when we
need them. Three circuits between a seri
of buoys show them all that we’ve learnt
over the week, and the race format
adds an extra frisson. It’s this final sail –
combined with a ‘beery theory’ session a
neighbouring resort Messini where we le
essential knot techniques over a pint or
two, and show the team we know how to
trim a sail and which point of sail to use i
a given wind direction – that means we al
leave Buca proud owners of our RYA Lev
1 sailing certificate. When I’m ready to p in a freezing
a di
take my Level 2, I can’t think of a better Eve has in lake!
place to do it! Q mounta
FACT BOX
O Prices start from £875pp for seven nights, including
accommodation, flights and transfers. British Airways and Thomas
Cook fly from Gatwick, Heathrow, Manchester and Birmingham.
Also included: breakfast and lunch daily, four à la carte evening
meals and Neilson activities.
Learning how to tack
on solid ground!
Health & Fitness 77
 Feeling
squeamish? You
don’t have to
prepare octopus
yourself, buy it
pre-cooked!
 recipes

FOLLOW THE
spice trail Feast on the exquisite flavours of the Lebanon with these delicious recipes

‘H
iking around Jezzine, an impressive waterfall cuts
through the centre of the town, spilling down into the
lush valley below. I walk through thick pine forests and
across meadows strewn with purple irises, pink orchids, red
poppies and white geraniums. The sweet scent of wild herbs wafts
up through the verdant grass...’
It’s a far cry from the images of Lebanon we see on the news,
and from the way food writer and chef John Gregory-Smith writes
about the country, you can tell it’s well on its way to capturing his
heart. But it’s not just the mountains that inspired the food and
travel writer to pen his fifth book, Saffron in the Souks: Vibrant
Recipes from the Heart of Lebanon (Kyle Books, £25). Back in the
city it’s very a different vibe. ‘The fish market is buzzing. Bright blue
plastic tables groan under the weight of shimmering octopuses,
huge king prawns and anchovies that glisten like silver. I seek
shade in the souk and feast on bowls of hummus and tart pickles,
winding my way through narrow alleyways lined with piles of fresh
fruit, vegetables, herbs and spices. I’m utterly enchanted.’
Inspired by his travels in the country, Saffron is not the definitive
WORDS: Eve Boggenpoel
the country today. Which is why you’ll see an Iraqi-inspired
kibbeh that uses rice instead of bulgur wheat, and a Syrian
kebab alongside traditional dishes such moghrabieh.
‘I called this book Saffron in the Souks because, for me, the
name conjures up something exciting, exotic and mysterious,’
says Gregory-Smith. ‘It encapsulates the hidden beauty of that
vibrant souk in Tripoli and the quiet calm I felt in the mountains:
positive, beautiful experiences that I wanted to communicate
through every element of my book.
‘I’m all about discovering new recipes,’ he adds, ‘which is why
there are no recipes for classic tabbouleh or hummus in this book.’
Instead, the Channel 4 presenter shares a version of tabbouleh
made in the mountains during spring with no tomatoes or parsley.
‘It’s incredible,’ he says. As for hummus, ‘which I adore, I have a
similar dish that has more texture and a fresher flavour’.
The book includes chapters on meze, bread and pastries,
vegetables, grains, roasts, grills and deserts, and with mouth-
watering dishes such as Rose Petal Labna, Sticky Pomegranate
Sujuk (sausage), Aleppo Sour Cherry Kebab and Shish Barak

guide to Lebanese cuisine, but a snapshot of what’s going on in (Lebanese tortellini), we can’t wait to get cooking!

Quick tip ‘All too often we forget that food should always be savoured. In Lebanon, people say, “sahtain” before or after a
meal. It means “double health”, and is like saying to someone, “Love every mouthful of what you’re about to eat”.’

C H A R R ED OC TOPUS WI TH TOMATOES
& OREG ANO
Serves: 4 as an appetizer
Per serving: 211 calories, 13g fat
(2g saturated fat), 21g protein, 1g fibre,
3g carbohydrate, 3g sugar, 0.4g salt
4 tbsp olive oil
2 garlic cloves, finely chopped
½ red chilli, finely chopped
300g red and yellow baby tomatoes, halved
Juice of 1 lemon
Large handful fresh oregano leaves
4 small cooked octopus tentacles
(about 450g)
2 large handfuls parsley leaves
Large handful of mint leaves, chopped
½ tsp sumac, to serve
Sea salt
Heat 3 tablespoons of the olive oil in
1 a frying pan over a medium heat. Add
the garlic, chilli and tomatoes. Season with a
pinch of salt. Mix well and cook, stirring
occasionally, for 2-3 minutes until the
tomatoes relax a little in the oil. Add half the
lemon juice and most of the oregano. Mix and
remove from the heat. Set aside to cool while
you cook the octopus.
Heat a griddle pan over a high heat.
2 Wash the octopus, pat dry and tip into
a mixing bowl. Pour over the remaining oil
and season. Toss together and griddle for 2-3
minutes a side until the tentacles have a few
griddle lines and are crispy.
Tip the tomatoes and all the juices
3 into a mixing bowl. Add the parsley,
mint, remaining lemon juice and a pinch of
salt. Toss together and tip onto two serving
plates. Top with the octopus and scatter over
the sumac and remaining oregano leaves.
Serve immediately.
GREGORY-SMITH’S
LEBANESE STORE
CUPBOARD
Sumac – a beautiful
crushed red berry, with
pomegranate molasses
and lemon, that adds a
sour freshness to food that
the Lebanese love.
Za’atar – the fresh herb is used to
make fattoush or mixed with
tomatoes and onions as a side salad.
It can also be dried with sumac and
sesame seeds to make the za’atar
ISLUKHUKZSH[OLYLKVU[VÅH[IYLHKZ
Lebanese 7 spice – a pungent blend
of black peppercorns, cinnamon,
ginger, cloves, nutmeg, coriander
and allspice. If you can’t get hold of
7 spice, use baharat, which is more
widely available.
Mahlab – ground cherry pips which,
along with, rose water and orange
blossom, perfume decadent desserts.
 This stew is inspired
by the Lebanese
fish dish samke
harra, a whole sea
bass made with
tomato and pepper
sauce and a drizzle
of lush tahini.

FI S H ER MAN ’S S E AFO OD STEW

Serves: 4
Per serving: 364 calories, 22g fat
(3.5g saturated fat), 32g protein, 4g fibre,
7g carbohydrate, 6g sugar, 0.8g salt
2 tbsp olive oil
1 onion, finely sliced
1 large red pepper, finely chopped
4 garlic cloves, finely sliced
½ red chilli, finely chopped
A handful of fresh coriander, finely chopped,
plus extra to garnish
1 teaspoon allspice
½ tsp Aleppo pepper flakes
2 large tomatoes, finely chopped
2 tbsp tomato purée
Juice of 1 lemon
2 farmed sea bass fillets (about 100g each),
cut into 5cm strips
300g mussels in their shells, cleaned
4 raw giant king prawns, unshelled
300g squid tubes, cut into 2cm rings
50g tahini
15g toasted pine nuts, to garnish
Sea salt
Heat the olive oil in a pan over a
1 medium heat. Add the onion and red
pepper and cook, stirring occasionally, for
12-15 minutes until golden. Add a splash of
water after about 6-8 minutes to help soften
the peppers. Add the garlic, chilli and finely
chopped coriander and stir-fry for a minute.
Add the allspice, Aleppo pepper flakes and a
good pinch of salt. Tip in the tomatoes and
tomato purée and mix everything together.
Cook, stirring occasionally, for 12-14 minutes
until thick.
Squeeze the lemon into the pan
2 and pour in 50ml of just-boiled
water. Mix well. Add the fish and seafood,
cover and cook for 6-8 minutes until all the
mussels have opened (discard any that have
not), the prawns have turned pink and the
squid and fish have cooked through. Give the
pan a shake every couple of minutes to help
cook evenly. Add 30g of the tahini and stir
together gently.
Tip into a serving dish. Garnish
3 with the pine nuts and coriander
leaves and drizzle over the remaining tahini.
Serve immediately.

80 Health & Fitness

Serves: 4 Juice of 2½ lemons Preheat the barbecue or grill to high
Per serving: 673 calories, 56g fat 2 tsp sumac 3 and grill the mackerel for 5-6 minutes
(10g saturated fat), 39g protein, 1g fibre, 1 red onion, finely chopped each side or until charred on the outside and
3g carbohydrate, 2g sugar, 1.3g salt 1 handful of parsley leaves, finely chopped cooked through. Transfer to a serving dish.
Sea salt
4 mackerel (about 280g each), gutted, Mix the parsley into the dipping sauce.
cleaned and scaled Put all the ingredients for the marinade 4 Spoon some of the sauce over the
1 into a food-processor with 30ml water cooked fish and serve immediately, with
FOR THE MARINADE and a good pinch of salt. Blend until it the rest of the sauce in a small bowl.
4 garlic cloves becomes lovely and smooth. Put the
Bunch of coriander, finely chopped mackerel into a dish and pour over the
2 tsp paprika marinade. Rub it inside and out so the fish are
Juice of 2 lemons completely covered. Cover and marinate for
4 tablespoons olive oil at least 30 minutes in the fridge.
½ red chilli
25g tahini Meanwhile, make the dipping sauce.
30g walnuts 2 Mix the garlic, lemon, sumac and red
Sea salt onion together with a good pinch of salt.
Leave for the flavours to develop while you
FOR THE DIPPING SAUCE cook the fish.
2 garlic cloves, crushed

Saffron in the Souks: Vibrant

Recipes from the Heart of Lebanon
by John Gregory-Smith (Kyle Books,
£25) is out now. Food photography
by Nassima Rothacker.
Location photography
by Alan Keohane.

Méchoui is Arabic for

‘roasted’ or ‘grilled’,
and in this case it
describes a stunning
grilled fish, that is
inspired by the
Beqaa Valley.

Health & Fitness 81

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 WORKOUT
HANDBOOK
@12 PAGES OF EXPERT ADVICE AND INSTRUCTION


INSIDE 92 Target zone
The best moves 

to power up
84 Fighting fit your arms.
Tone up with a
HIIT workout 94 Run expert
inspired by the When’s the right
martial arts. time to start
running after
90 Move of having a baby?
the month
Handstand 95 Success
against the wall. story
‘I’m running the
91 Kit test world’s major
Sporty bikinis. marathons.’
PHOTOGRAPHY: istock

Health & Fitness 83

 WORKOUT
T
iffiny Hall might just change your life. A
PT, Australian TV personality and founder
of health and fitness program TIFFXO,
she shot to fame when she became the main
expert trainer on hit Australian show The
Biggest Loser, and is now the HIIT/HIRT and MMA expert
on Chris Hemsworth’s health and fitness app, Centr. The
daughter of two Taekwondo masters, she believes in the
power of martial arts, both mentally and physically.
‘Martial arts is one of the best calorie-burning workouts
you can do,’ says Tiffiny, ‘because it uses big muscle
groups, such as your back and your legs, and spikes your
heart rate really fast. When you spike your heart rate,
you boost your metabolism, and when you boost your
metabolism, you burn more calories at rest.’
When it comes to getting you fit, Tiffiny draws on her
expertise in HIIT (high-intensity interval training), HIRT
(high-intensity resistance training) and MMA (mixed
martial arts) to get you in the best possible shape. Having
lost 30kg after having her son less than two years
ago, she promises you can get results from doing her
20-minute workout twice a week. ‘It’s exactly the type of
training I do, and I’ve lost all my baby weight, and come
GET
FIGHTING
84 Health & Fitness
back leaner and stronger than before,’ says Tiffiny. ‘It
works.’ And now you can experience the results for
yourself, with one of her top workouts to tone your upper
body and abs. Using the moves on the following pages,
you’ll build lean definition while burning energy. All you
need is a couple of dumbbells or two full water bottles.
HOW I T WORKS
‘This workout combines martial arts with HIIT and
resistance training, so you basically do martial arts while
holding light dumbbells,’ explains Tiffiny. ‘It’s a smart way
of training because, not only are you working to your max
at a high intensity before having a small rest break, but
the light resistance will help you sculpt lean muscle mass
while burning fat – I’m all for working smarter not harder!’
With 25 years of experience under her belt, Tiffiny is
adamant that consistency and smart exercise selection
is key. ‘This workout uses some of my favourite moves
to give you the best bang for your buck,º and, if you’re
consistent and dedicated, you’ll notice leaner arms and
more definition across your décolletage,’ she says. ‘You’ll
also sport a leaner back and see beautiful bone structure
come out through your shoulders.’ Ready to give it a go?
Words: Lucy Miller
 WORKOUT

FIT Feel stronger, healthier and happier, with celeb trainer

Tiffiny Hall’s martial arts-inspired HIIT workout

Health & Fitness 85

 THE WORKOUT
This workout is time-based. Do 40 seconds in the zone, followed by a 20-second break
after each movement. Repeat three times for an 18-minute workout.

1 TRICEPS
KICKBACKS 2 BOXING
OBLIQUE
DOUBLES TWISTS
TO SINGLES Stand with your feet
Begin by standing with shoulder-width apart,
your feet together, and hands in the guard
holding the dumbbells by position – fists facing
your sides. Bend your knees each other, just under
and lean your body forward to your chin. Engage your
approximately a 30-degree angle. core and keep your hips
Raise the dumbbells so your upper straight as you twist your
arms and elbows are in line with upper body to the right,
your body, and your forearm makes then the left and repeat
a 45-degree angle. From here, continuously to work
push the dumbbells back to through your obliques.
straighten your arms. Then bend At the same time, take
them back to a 45-degree angle. one knee down, then the
Complete four reps of moving both other so you’re kneeling.
arms in unison, then complete four Return to standing by
reps of only kicking back your left stepping your left foot in
arm (pictured) followed by your front, then the right foot,
right. Repeat this sequence as remembering to push
many times as possible in each through your glutes
timed round. on the ascent.

3 BICEPS
CURLS
Begin by standing
tall, feet hip-width
apart with a dumbbell
in each hand. Let
your arms hang by
your sides with your
palms facing out.
Curl the dumbbells
up toward your
shoulders while
keeping your elbows
close to your body.
When your forearms
are vertical, squeeze
your biceps and hold
for a second. Slowly
lower the dumbbells
to the start position
and repeat.
exhaling on exertion.
4 KNEE STRIKES
This movement crunches
your transverse abdominals
without having to lie on the
floor. Stand with your feet
shoulder-width apart, a
dumbbell in each hand and
your arms above your head.
Tense your core. Lift your right
knee to your chest and pull
your arms down, then repeat
on the other side. Complete
this move at high speed to
really raise your heart rate.
Use your breath
to support you,

86 Health & Fitness

 M EE T T HE
T R AIN E R
Tiffiny Hall is an Australian TV
personality and founder of popular
health and fitness program TIFFXO. A
qualified PT and coach for more than 25
years, she shot to fame when she became
the main expert trainer on hit Australia TV
show The Biggest Loser, and is now the
HIIT/HIRT and MMA expert on Chris
Hemsworth’s health and fitness
app, Centr. Hall is one of the highest
qualified female martial artists in
the world and author of
nine fitness books
and novels.

Health & Fitness 87

 WORKOUT

88 Health & Fitness

 5 W CURLS
Begin by standing
tall with your feet
together or hip-width
apart and a dumbbell in
each hand by your sides.
Curl the dumbbells up
toward your shoulders
while keeping your
elbows close to your
body. At the top of the
curl, instead of lowering
your arms, raise them
straight up and out from
your body at 45 degrees,
so your whole body
forms a Y shape. Lower
your arms back down
to your shoulders then
sides, and repeat.

6 HORSE STANCE WITH

PUNCHES AND PULSES
With your legs apart as if you’re on a horse, engage your
core and come down into a low squat and hold.
Commence alternating body
punches to the stomach,
hitting with the middle
knuckle and retracting the
punch back fast. Do the
same for a cross. Pulse
slightly up and down
with your legs while
maintaining the
horse stance.
Continue with the
punching sequence as
you pulse through and
hold the squat for the
duration. Your
core, arms and
lower body will
thank you.
CORE BENEFITS
Practise this yoga move to build your strength and confidence for doing a full
handstand. It’s also a great antidote to a busy day on your feet or at the desk

CO RE
Keep your
core engaged

LEGS
Your legs should
be straight

T H E WA LL PLANK
This move is not only tough on your arms, core and
shoulders, but it will stretch your hamstrings and
give you instant relief from the physical and mental
tension that builds up from long hours of sitting or
standing. Turning your body upside down and
elongating it reverses many of the wearing effects
that gravity and a slumped posture impose on your
circulation, muscles and brain. You’ll also boost
your mood and self-esteem as you develop enough
strength and confidence to support your body
weight with just your arms.

HOW TO DO IT
• Go down onto your hands and knees, facing away
from the wall, with your feet a little away from the
wall and your wrists directly under your shoulders.
• Spread your fingers wide apart and soften your
chest between your arms, then curl your toes under
and lift your bottom up so you go into downward-
facing dog pose.
• Step one foot up behind you so it’s at hip-height
on the wall, then the other foot, and straighten your
legs, pressing your hips outwards and your chest
towards the wall. You may need to walk your hands You could
Words: Lucy Miller. Photography: Will Ireland

out or in until you feel comfortable. walk your legs up

• Once in position with your hips bent at a 90º angle the wall with knees
and in line with your shoulders, let your head fall bent until they’re at
towards the ground as you engage your core and
hip height, then
move your arms out
hold for five breaths. and straighten
• Work up to 10 reps from all fours as you get your legs if you
stronger and more confident. find it easier.

90 Health & Fitness


SEAFOLLY SUN TEMPLE
CROP TOP, £60 &
ACTIVE RUNNER
BOARDSHORTS, £42
surfdome.com
‘These are a great option if you like to be
really active on the beach. The top gives
excellent coverage and support, but is still
super stylish thanks to the great silhouette,
with elegant, criss-cross straps at the
back and striking cutout at the front. I loved
wearing the flattering shorts with stylish
side zips (they have a knicker liner,
drawstring plus zipped back pocket) out of
the water, though they did billow about and
slow me down during an aqua workout.
The top is made from Lycra Xtra Life.’
ST Y L E : O O OOO
PRAC T I C A L I TY: O OOOO
BODY GLOVE STUDIO
LUNA HIGH NECK TOP,
£49.99 & FLIRTY SURF
RIDER BOTTOMS, £34.99
bodyglove.eu
‘Thanks to its eye-catching pattern,
high-fronted top with removable pads and
strappy details, this set wins top points for
style. However, while I picked it out ahead
of the others for lazier beach sessions, it
didn’t feel as secure or supportive as the
others. Body Gloves does coordinating
leggings, rash vest, sports bra, shorts and
more, though, so I’d be tempted to stock
up on several pieces to cover all options!
There’s a huge range of patterns, too.’
ST Y L E : O O OOO
PRAC T I C A L I TY: O OOOO
KIT TEST
SPORTY
BIKINIS
H&F's Emma Lewis
makes a splash in the
latest looks
NIKE SWIM
RACERBACK
TOP, £25 & BOTTOMS, £22
wiggle.co.uk
‘Designed to be streamlined in the water,
this great-value bikini’s perfect for water
babes. I love the simple, practical yet quite
stylish shape, and turquoise colour with a
splash of neon. The bottoms have an inner
drawstring, which keep them perfectly in
place during full-on water-based activities.
The top, with its removable, quick-drying
pads, and slightly dipped front, thin straps
and racerback design, manages not to look
too bulky, while the under-bust band gave
good support for my small bust. Flat seams
and a lining help keep this outfit comfy. The
low-rise bottoms in a brief-cut style stayed
put well and provided just the right amount
of coverage for me to feel confident in
and out of the water. I might want to throw
some shorts on top if I were doing sportier
things, and those with bigger busts would
need a top with more support.’
ST YL E : O OOO O
P RACT I C A L IT Y: OO OOO
SPEEDO H2O ACTIVE
REFLECT WAVE CROP
TOP, £40 & SPORT
SHORT, £32
speedo.com
‘Part of the Speedo H2O Active range,
these are designed to be worn in and out
of the water and are made from recycled
material POWERFLEX ECO plus Lycra Xtra
Life, so they’re chlorine-resistant. The top
has removable pads, and perforations
to help water drainage. Although the
top supported my bust like a sports bra
(I tested it during a game of tennis) and the
outfit preserved my modesty perfectly in
and out of the water, I felt it lacked style.
It streamlines holiday packing, though!’
ST YLE: OOO OO
PR AC TIC ALIT Y: OOOOO
ROXY DREAMING
DAY D-CUP BRA
BIKINI TOP, £35 &
FULL BOTTOMS, £27
roxy-uk.co.uk
‘Struggle to find a bikini that suits your
shape and size? We hear you. That’s why
we’re impressed with Roxy’s Dreaming Day
range, with style and coverage options to
suit most people, good support for small to
medium busts, and adjustable straps, plus
you can order tops and bottoms separately
to get the right sizes. This bra-style top
offers decent support and coverage for
D cups, but there's no drawstring in the
bottoms. These work for moderate activity.’
ST YLE: OOOO O
PR AC TIC ALIT Y: OOOO O
Health & Fitness 91
 TARGET ZONE

BUILD ARM
STRENGTH
Work the front and back of your upper arms,
along with your back, to develop more power
Do one set
of 15 reps, rest,
then repeat twice
more, before moving
on to the next
exercise and
TI P repeating.
Try to stop the
bar before it
touches your
shoulders.

ARM S
Keep your elbows
locked to the sides
of your body.
A

COR E
Keep your core
braced, upper
body still and
knees soft.

BARBELL ARM CURL

Reps: 15
B
Sets: 3
Benefits: Helps you
develop biceps strength, plus
works your core, forearms
and shoulders.
Stand with your feet hip-
distance apart, holding a
barbell with your palms
facing away from you (A).
Keep your shoulders
down and back while you
pull the barbell up to the
top of your chest. Squeeze
your biceps and pause for
two seconds at the top of
the movement (B).
Lower the bar with control
to the starting position.

92 Health & Fitness

 TARGET ZONE

BARBELL ROW A B

Reps: 15
Sets: 3
Benefits: Develops a strong back
and improves your posture.
Grab a barbell with an overhand
grip, your hands about shoulder-
width apart.
Hold the bar at arm’s length, then
bend at your hips and lower your
torso until it’s almost parallel to the
floor. Your knees should be slightly
bent and your lower back naturally
arched (A).
Squeeze your shoulder blades
together, and pull the bar up to
your upper abs (B).
Pause, then return the bar to the
starting position.

HIGH PULL
A B
Reps: 15
Sets: 3
Benefits: Develops full-body
power, toning your legs, back
and shoulders.
Grab a barbell with an overhand
grip just beyond shoulder width.
Lower into a squat and roll the
barbell against your shins, raising
your chest and hips until your
arms are straight and low in
front of you (A).
Explode up onto your toes,
pulling the bar as high as you can,
bending your elbows and raising
your arms until your hands are at
chest height, facing your body (B).
Reverse the movement to return
to the starting position.

SHOULDER PRESS
Reps: 15 each side
Sets: 3
Benefits: Works your upper
back, triceps, spine, upper
pecs (chest muscles) and core.
Grab a barbell with an
overhand grip that’s just
beyond shoulder-width, and
lift it to shoulder level in
front of your body (A).
Stand with your feet
shoulder-width apart and
your knees slightly bent.
CUT OUT AND KEEP

Push the barbell straight

overhead while keeping
your torso upright (B).
Pause, then lower the bar


back to the starting position. A B

Health & Fitness 93

RUNNING
EXPERT
Pelvic-health physiotherapists Emma Brockwell
and Grainne Donnelly answer your questions
Q I recently had a baby and
am keen to return to
running as soon as I can. What
guidelines should I follow?
A Never will your body have
changed so quickly and
worked so hard as it does during
pregnancy and childbirth. It
takes time to grow a baby and
it takes time to recover. We live in a
fast-paced world, expectations are
high, and we often want to ‘run
before we can walk’.
As pelvic-health physiotherapists,
we see postnatal women desperate
to get their bodies back and return
to exercise. There is an unwritten
rule that once you’ve had your
six-week GP check, you can return
to whatever exercise you like. For
most women however, that’s too
soon. Running requires a strong
pelvic floor, core and body that can
cope with the demands and impact
of the sport. At six weeks, few
women have regained the strength
for this. We recommend following
an initial low-impact exercise plan,
then a return to running three to six
months postnatal.
There are some symptoms that
indicate you’re not yet ready to run:
94 Health & Fitness
OHeaviness and dragging in the
pelvic area.
OLeaking urine or inability to control
bowel movements.
OA pendular abdomen (‘Mum tum’)
or noticeable gap along the midline
of tummy.
OPelvic or lower back pain.
OOngoing or increased blood loss
beyond eight weeks postnatal that’s
not linked to your monthly cycle.
If you’re not sure whether you’re
ready to run, you could see a pelvic
health physiotherapist, who will
assess your pelvic floor, your tummy
and review your all-over muscle
strength, posture and ability to
manage impact. They will guide
you back to running safely and
effectively. To read more on the
subject, check out our new Return
to Running Postnatal Guidelines,
written alongside Tom Goom; visit
running-physio.com.
O Emma Brockwell is a women’s
health physio at The Halos Clinic
(physiomum.co.uk). Grainne
Donnelly is a pelvic-health physio
at Absolute Physio (absolute.
physio). They will be speaking at
the Being Fest health and wellness
festival; beingfest.com.
NEW KIT
HOKA ONE ONE CARBO
£160; Hokaoneone.eu
Chasing a PB? Try these
shoes. The carbon fibre
underfoot gives a respon
ride, while a curved mids
helps propel you toward
finish line, whatever your
speed or distance.
1000 MILE RUN ANKLET
– TWIN PACK
£12.99; 1000mile.co.uk
Don’t underestimate the
power of a good sock!
This off-road style boast
ventilation zones; extra
padding on the ball of th
foot, toes, ankle bone,
Achilles and heel; and
wicking material.
ASICS COOLING
SEAMLESS BRA
£45; asics.com
Perforations in strategic
places on this super-co
bra help moisture evapor
during lighter workouts i
heat. Great for hot holida
ADDITIONAL WORDS: Emma Lewis PHOTOGRAPHY: iStock
THE Cotswold Trail Half
Marathon and 10K
Sunday, September 1
ONE Sudeley Castle, Cheltenham
This new event, open to all levels,
TO will take in parts of the Cotswold
Way, Gloucestershire Way and the
Winchcombe Way, plus there’s the
RUN backdrop of the historic castle itself;
visit toughrunneruk.com.
 ‘I’m running all
the world’s major
marathons’
Non-runner Gemma Morris, 35, was inspired to run the ‘big six’
marathons for charity after watching the London Marathon
‘I
’ve never been sporty. In
fact, I was the one who
always tried to get out of PE
when I was growing up! Even
as an adult, I did nothing at all
active or sporty. But now, after taking up
running just three years ago, I’m aiming
to run every major world marathon (New
York, Boston, London, Berlin, Chicago
and Tokyo) by 2021. And I’m planning
to do the six-day, 251km Marathon
des Sables next year!’
PERSONAL MOTIVATION
‘It all started when I was watching the
London Marathon in 2016. I saw the
atmosphere and camaraderie and thought,
“I want to do this!”, and applied straight
away to run for Anthony Nolan* the following
WORDS: Emma Lewis * Anthony Nolan finds and matches donors, of the correct tissue types, with patients with blood cancers and disorders who need lifesaving
year. I chose this charity because my dad
stem cell transplants, giving them a second chance of life; anthonynolan.org/events. Sponsor Gemma at: justgiving.com/Gemma-Morris22. Follow Gemma on
died of blood cancer in 2005, aged 62. He
was diagnosed with mantle cell lymphoma
in 2001 but, despite several rounds of
chemo, it returned. His only hope of a cure
at that stage was a stem cell transplant
from an unrelated donor. Anthony Nolan
searched the stem cell register for a match,
but my dad died before one was found.
‘I run to raise money and awareness for
the charity, to give other people a chance
to have a transplant. Blood cancer is the
third biggest cancer killer in the UK. It costs
Anthony Nolan £40 to add a new donor
to the register and, most of the time,
donating is similar to giving blood – you just
need to be 16-30 and healthy (if you’re
31-55, contact DKMS; dkms.org). So far,
I’ve raised £17,500 and I’d like to reach
£20,000. After that, I might switch to
helping the charity in other ways as my
friends are getting tired of sponsoring me!’
GETTING INTO RUNNING
‘When I first started running, I’d just eat,
then lie on the floor when I got back from a
run, but I got so stiff! Now, I’ve read up on
what to do, but I don’t have a coach; nor
insta @gems_miles
do I belong to a running club. In fact,
because of the unpredictable nature of
my job as a flight attendant on private jets,
I struggle to have a routine, but I always try
don
seco nd Lon 18
her 20
a gets belt in
Gemm n under her
o
Marath
to do a long run on a Sunday, wherever
I am, even if I have to get up at 3am!
My runs can be a good way to explore
somewhere new if I’m away with work.
‘I’ve run the London Marathon three
times now, and have ticked off the New
York and Chicago marathons in the past
couple of years, too. I’m planning to run
the Berlin marathon in September, and
will try to sign up to Tokyo when the ballot
opens in August. I tried to enter the Boston
marathon last year, but all the places went
in three minutes, so I’ll have to try even
harder this year!
‘I’ve been lucky I haven’t had many
injuries, but I ran the London Marathon this
year with really bad shin splints. I’m never,
GEMMA’S TOP
TRAINING TIPS
‘Listen to your body. Injured? Rest.
Tired? Sleep. It’s your body’s way of
saying you need to heal.’
‘Follow a plan geared to your ability.
We are all different. It’s easy to
blindly follow a plan and overdo it.’
‘Enjoy your training and don’t get to
the point where you resent it. I’m not
time-focused. I do it because I love it.’
Gemma’s
well-deserved medal
from this year’s
London Marathon
ever going
to be a fast runner, but I’m
quite good at pacing myself at a slow
speed and I do like to better myself – plus
people kept asking when I was going to do
the Marathon des Sables! – so I’ve said I’ll
do it. I entered the London to Brighton
Ultra as a practice, but have had to pull out
because of the shin splints, so I’ll try the
South Coast Ultra in the same series
(ultrachallenge.com), among some other
shorter events, later in the year.’
RAISING THE STAKES
‘In preparation for the ultras, I’ve started
going to the gym a couple of times a week
for some strength training and have bought
a weight vest to mimic the 10K backpack
I’ll have to carry during the Marathon des
Sables. I also mix up my running training by
varying the distance and speed. I eat plain
pasta for three days before a big event to
fuel me and not tax my stomach, and
I’ve got better at making sure I eat
sufficient protein and drink enough fluids.
I follow endurance runner Susie Chan on
social media – I find her really inspiring and
also pick up some training tips. Funnily
enough, I’ve inspired my cousin and some
of my colleagues to take up running, too. I
think they think, “if she can do it, so can I”!
‘What would my dad think of me now?
He’d probably think I was bonkers, but
I hope he’d be proud!’
Health & Fitness 95
The
Step by Step
17-24 October 2020

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For more information and to register online:

www.dream-challenges.com

01590 646410
email: events@dream-challenges.com
loving my body

WE’RE TALKING TO...

Gabby Logan

to help promote healthy smiles and spread the word about the simple steps people can take to keep their teeth, gums
WORDS: Joanna Ebsworth PHOTOGRAPHY: iStock Gabby Logan is working with leading oral health company TePe
The TV presenter, 46, shares her secrets
for staying fit and healthy

1. HOW IMPORTANT IS
EXERCISE IN YOUR LIF
‘Having time to train isn’t a luxury, but it’s

and smile healthy in the long term. Visit tepe.com/uk for more information.
something I value. I exercise because I kn
helps me perform better in other areas of
life. I train with a PT several times a week t
work on my strength and endurance using
weights, and between those sessions I do
cardio-based stuff such as fast-paced flo
yoga, watt bike sessions, running and play
tennis with the kids. We’ve also got dogs
there’s lots of walking each day.’

2. HOW DO YOU
BALANCE WORK
WITH HOME LIFE?
‘I’ve never felt guilty about hiring
someone to help with domestic
work. My 13-year-old twins do lots AVE YOU ALWAYS
of after-school sporting activities OYED COOKING?
and when I’m not working, I’d t I’ve taken more interest since getting married and
rather be running them around having kids. I love to use a variety of foods – 60 to 80 different
and supporting them than ironing foods a week. Eating the same things isn’t good for the
for two hours. My husband Kenny enzymes in your body, so it’s better to surprise your system with
is also very busy running his own different textures and tastes. We’re all real foodies and everyone
business, but we make sure appreciates me trying new things – especially my husband who
someone is always home. I take grew up on a farm and lived on sandwiches for lunch and meat
the lead on organising, writing and potatoes for dinner. He loves my cooking!’
up the blackboard every
Sunday night to note everyone’s
movements. My kids are learning
that the only way they can do
everything is by communicating
with me. It’s a team effort.’

3. WHAT’S YOUR
PHILOSOPHY
ON FOOD?
‘I love food to be natural – every meal is
made from scratch with lots of veg, fruit
and good proteins. My son is 6ft 3in and
burning thousands of calories a day with
his rugby and rowing practice, and my
daughter is very active too, so it’s all about
providing good nutrition so everyone is fit,
well and strong. Food has the power to
repair our bodies and prevent illness.
I want to have the energy I have now in 10
years, not to be slowing down because
I’m not giving my body what it needs.’
5. WHAT’S YOUR SECRET
FOR GOOD HEALTH?
‘Aside from exercise, a good diet and having a
facial or massage once a month for my wellbeing,
looking after my oral health is important, especially
in my job. I need to feel confident about my smile
and mouth because it’s how I communicate. I love
going to the hygienist, often swearing off coffee
and red wine afterwards as my mouth feels so
amazing. I use TePe interdental brushes to help
get rid of trapped food and prevent bad breath,
cavities and inflammation. A smile has the ability
to diffuse a situation or reduce someone’s stress,
so it’s essential I look after mine.’

98 Health & Fitness

1n0at0ur%al
 THAMES PATH
CHALLENGE
7–8 September 2019
Are you up for a fitness challenge in the great outdoors and
the chance to raise money for a good cause?
If the answer is yes, take on the Thames Path Challenge with Help for Heroes this
September. Choose a 25km, 50km or 100km route and run, jog or walk your way
through stunning landscapes along London’s iconic river.

Sign up now at h4hweb.com/thamespathchallenge19

SERIES Help for Heroes is a charity registered in England

and Wales (1120920) and Scotland (SC044984)