LOVE YOUR BODY, LOVE YOUR LIFE

flat belly -'foods

EALTH REPORT

May 201111L-:3.20

Is your job . ageing your bones?

Page 51

DOUBLE YOUR NUTRIENTS

Food pairs that packa punch

BEAT

Kelly's body secrets - revealed!

FOR GOOD

PMS

Get more energy today!

The all-new vitality diet

Blitz fat on the way to work Tone up your bum-fast! Burn 400 calories in 20 mins

4 MOVES FOR LEAN LEGS

A tropical spa holiday, worth

IN!

£3,600

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May 2011
16 Fitness news The benefits of lunchtime workouts, 18 Celeb workout Try Kelly Brook's exercises. 22 Feel the rhythm leam all about dance fitness
class Zumba

SHAPE up

24 Fitness expert Keep up your rnotlvatton 26 lO-minute tone-up Shrink your belly and

hips.

33 Food news Why eggs are better for you than ever" 35 Power-food partners Boost your nutrition by
eating foods that complement each other,

EAT smart

36 38 40 42

Recipe revamp A speedy salmon supper. Food expert Eat to avoid bloating Diet diary Actress Shilpa Shetty Weight loss Keep moving to help shed pounds.

49 51 52 55

HEALTHY you
Health news
How to help reduce pain, naturally.

How strong are your bones? Take our quiz, Health expert How to beat PMS. Analyse your moods Find out why you're
happier at different times of dav. How to ... Dedutter your mind. Beauty Go natural with your perfume.

57 59

TONE UP YOUR HIPS AT HOME

Page 51

/ ,_
Page 52 Page 76

COVER MODEL KEUY BROOK'S FITNESS '[1P

'When I wrned 30, I kJlew st8)'lrlg in shape was importBnl because "I older your me laboilsm as you go _ sloWS dawn. MJking ex~clse a pari of VtJurdoily life w,il ~elp you KIJI'.p on wpOtlt_.,.:.:...._
Modol: Kolly Bruek. Pholog'ophV' GarrV Prior for Haebok. Cfothing: R•• bck EasyTone A,pparel vest £37;. E,.yTone Apparel caprls, £47:E"vTon. trainers. £751" ebo k,c .\'tIln.l.

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4 Health & Fitness II healthand/itnessonline.co.uk

Become a subscriber this month and receive a free Maxitone gift set worth £33.97, to help you get the most from your workouts. You'll also receive your first five issues of H&F for £5.

SUBS OFFER!

64

FEATURES
Cycle 'What Balance into I'm shape made How to keep fit of .. .' How our top Discover the on two wheels. athletes are groomed for gold medals. your body

YOTJ time
116 Recipes an hour. Healthy

meets

in well under

See page 63.

70 76

121 Spa Indulge at an Asian-inspired spa. 122 Travel Stay at an African eco spa. 125 Offers 20% off fitness clothing, 20% off
a spa break; £100 off a bootcamp; 33% off membership to JustSlim.

secret to inner vitalitv.

82

GYM style
Fashion Steal her style

Greet looks

on the go.

91

Former Apprentice

con testen t liz Locke.

6 8

REGULARS
Editor's About and more. letter you Letters. reader poll

106

10 Hot topic Pre-wedding shape-up fever. 13 Hot kit Sporty sunglasses. 45 H&F competition Win a health and
fitness hol'iday for two to St Lucia

130 We're

talking

to ... Actress and

fitness fanatic Michelle Heaton.

WORKOUT HANDBOOK
18pages of expert advice, instruction and top tips

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BOOST YOUR VITALITY

76

94 Thin thighs workoutTone up your legs 96 Swi ng yourself fit Exercisewith kettlebells - the new workout wonders. 102 Living room stretches Get flexible in front of the TV. 103 Stretch & strengthen Give your bottom a boost. 104 Success story" overcame injury and am fitter than ever.' 105 Kit test out Swimming goggles . 106 Runni.ng expert The benefits of doing yoga. 109 My workout Gladiator Caroline Pearce. 110 Sports nutrition Make your own energy bars. 112 Matt Roberts' masterclass Get lean

II..,

Health & Fitness 5

letter
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Editors
well do you know your body? What does it

Health
&,
EOITOR MARY

·tness
Il'"@ry,_combel'@dennis.~o.'Uk

Dennis Pu'olish·jng Ltd, 30 Cleveland Street, London W1 T 4JD Tel; 020 700) 6000 fax; 01070076516 Subscr! ptiona enqut rtee 0044 4-99 1763 W'INI.IV.lhealltJaodntoessoon ne.cc .uk

COMBER,

DEPUTY EOnOR MARGAflE.T BAfl:TLETT, ma!Uare~_OOrtletl@denm'5..CO.lI.lk C~IiEF SUB .. J1HOFt EMMA-LEWIS, emma_lewiS@O·o!;In_niS.Cl}..ul E FITNESS i::DITQR MILLER. li..rcv_m[lleJ@de:nnis.co.'Uk STAFF WRlTER Sf ANi LEVVT$, sian r.ewis@OOnnrs..ccqJk THANKS THlS 15S1)oI,A_!ll1FANNI I'.OllIAMS AND IAN JACKSO.,

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need to perform at its best? Nobody understands better than an athlete what it takes to stay in top condition and, this month, H&Freveals what goes into making three of the UK's top female competitors, From ironman Chrissie Wellington's 4,OOO-caloriea-day diet to gymnast Beth Tweddle.'s daily filJ'e hours of drills, it's inspiring stuff. luckily, for us mere mortals, we don't have to take getting in shape to such extremes. Follow the advice in this issue of H&F Discover what's sapping your energy - and how to boost itin ~Balar:lce your. body' (Qag,e26). learn how to double your nutrients just by pairing the right foods in 'ROWEr.-food pairs' (Rage 35). And turn to 'Swir:lg yourself fit' (Rage 96) to discover how to burn 400 calories in 20 minutes!

EDITORIAl. DIRECTOR PETE MUIR ~UBUSHING DIRECTOR RICtlAAO I)OWNEy MANAGING DmECTOO JAMES BURNAY GROUP AOVEl1TISIIIlG MANAGER CLAUDIA NICOLHn·DOWI). 020700767m ADVERTiSlNG MAlliAGER LUCY P"LJ;I ER, 020 7007 eB7S; lucy _pair'l'ler@dennfs.co.ul-:: ADVERTISlNG MANAGER AS'YANI, 020 '"G7 6713; ~ick_astyan:P@d8:nn.is.co.·uk DEPUTY ADVERTISING MANAGER CLAIRE O'FARREll. 02G 7007 OO!lS,

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SENIOR SALESCXEClITIVE DAN BADDElEY. oso 7907 6700: dan_b.xldeb\.<@denE'lis.co_ul;: CLASSIFIED SALESEXECUTrvE EWE WYTHE. 7907 6707: ell'i8_ \lVYIfla@dMn.is.co."uk MANAGING DIRECTOR OF AOVEfITISING ~lIAN LLOY[)'EV~S, 0207907 OOilB REGIONAL A.OVEFI'nSiNG SALES The M8d1a Consultants Ltd 01423 !J.eS553

claim_o'farrc!"ll@d-enflis.o::t.uk

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and you'll be looking and feeling your best for summer in no time,

MARlU:l1NG MArIIAG oR JULI ETT!' CO OPffl iu~ene_coopeo@de"ni.,co,"k EVENTS MANAGER JE MMA RYAN jemma_ryan@denlPis,co,l(J~ EVENTS MA~KETING MANAGER TOM TOWNS£NIJ.SMITH 1(Im_ro'l'm5€ncl-srn~th.@::Iennis,co,l(Jk PARINERSH1PS & MOBILE MANAGEll SOPHIE GEORGE 020 7907 68,8 COMMER.C'AL MANAGER, COMI'f11T10 NS ArIID PROM<l1l0NS A~DY PURBRICK 020 79076174 PAOOUCl10ro CONTROLLER ilNlSHA MOGRA ~~O )S07 0067 NEwSmADE DlR<CTOR MARnN SELSON U20 70076150 NEWSTRAOE MANAGE~ JAMES MANGAN 00"0 7L!29 405S DIRECT M AfUC'ETfNG MA NAGER LOUISA f:I E.K'ASI 1J-2-O· 7907 61 (IE) SUBSCRIPTIO NS MANAG"" !.AU RA PATEAtON 020 7007 614>3 CQMME;:RCIAl,. [)IRE;:CTOFtDMS A.NTHONY WHITE Wil 79076472 SVNDICATION SALES MANAGER ANJ OOSMHAlAI 020 7gG7 6132 CHIEF OPERATiNG
CHiEF FINANCiAL

easy moves that keep her curves in check.

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OFFICER:

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IAN LEG-GE.TT

CHIEF EXECUTI\lE OfFICER JAMES lYE CHAIRMAN FELIX O!;N N IS "'EXT ISSU£ ON SALE APR I L 21, 2m 1
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Mary Comber, Editor

This month

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6 Health & Fitness /1 healthandjitnessoniine.co.uk

About you
DENISEVANOlJlE'l I had a baby not long ago and needed to get \ "-' ~ my figure back, so I was thrilled to find your bri IIiant a rtic Ie 'I love my post-baby body' (April 2011) aboutthe lovely Denise Van Outen. Her expert advice and tips to beat the bulge were just what I needed to get me motivated. I'm working parttime now my baby's six months old, and had been using that as an excuse not to get back into fitness. However, Denise is a working mum and she finds the time, so I should too. I also learned about doing exercises during preg nancy from the H&Fwebsite, which will come in useful for next time!

Post-baby exercises, fitness apps and the ballet bodies debate

Celebrity bodies

LETTER

STAR

,;,' love my 'I

p··.ost.baby bOdY'

Techy revolution
Like many people, I'm glued to my iPhone, so I was th rilled to see yo Ur a rti cI e The Best iPhone Fitness Apps' (April 2011), I've been trying to get back on track with my fitness regime but was finding it really hard to motivate myself. Using these apps to help me track my exercise and diet is great. Having technology on hand can help you lead a hea tth ier lifestyle after aII!

-'_

HTNESS APPS

iPHONE

THE BEST':S:::...-=::
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Sarah Goodall Newatk

Sensible advice
I've been doing ballet since I was six years old and know very well the profession is notorious for eating disorders. The recent success of Black Swan hasn't helped that either. I thought your article Ballet bodies' (ApriI201J) did a great job of showing not every dancer has a problem with food, but that they require a well-balanced diet to perform at such a high level.

Kimberley Miltott Cambridge

Justine Richardson, Hull

Which part of your body are you most proud of?

L
... Got Zumba Fitness fever? Try four extra moves on line at healthandfitnessonline .. o., c uk/zumba, and read ti ps tram Zumba Fitness trainer Lindsay Jay. ... A kettlebell workout will prep your body for til e bea chin no time. Add extra moves to your routine by visiting healthandfitness online.co.uk/swingthebells. .. Work the biggest muscle group in the body, your thig hs, in our Focus Workout on page 94, th en visit healthandfitnessonline.

34%

Chest Stomach
co.uk/thighs to find out how you can cheat your way to toned th ighs. .. Nikki Sanderson is in her third month of ma rathon tra ining; follow her progress at healthandfitnessonline.co.uk/ nikkismaratilonblog.

19%
Bottom

This month's questl on is: How will you be prep<1fing for the beach? Go to healthandfitnessonline.co.uk.

CHAT to the H&F team and share your online tips with oth~r reader~ at facebook.com/handfmagazine ortwitter.com/handfmagazme -we d loveto hearfrom

8 Health & Fitness /1 healthandjitnessoniine.co.uk

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Bridal bootcamp
With the royal wedding on everyone's lips, are brides-to-be taking the quest for a perfect body too far?
the n.ati.o.n'swatch.ing.her e. ery v move, so when it comes to preparing for the big day, Kate Middleton must be feeling the pressure, Looking good has always come top of the list for brides, but these days It's becoming an obsession. Kate enjoys keeping active and the couple have installed a gym in their home, But could she risk taking her workouts to the extreme in a bid to shape up for the big event? 'Many brides-to-be are very competitive in the run up to thei r big day as they want to look their best: says Scott Laidler, head trainer at Fit Box Bootcamp Sculpt your (fltboxbootcamp, doing biceps curls co.uk),

he's marrying the most eligible bachelor in the country and

Brides on a mission
While it mayor may not be true that Kate has had William and Harry doing sit-ups in the gym, many other brides have turned into sergeant major when 'it comes to their wedding party, 'Brides have a greater determ inationand killer instinct than our other d tents, whether it's negotiating their tral ning package or their strict behaviour when doing the exercises,' says Ben Camara of No 1 Fitness (no 1fitness, co.uk), 'Some brides sign their bridesmaids up too and shout marine-like orders at them in the gym.' Perhaps in response to this trend, many UK bootcarnps are now offering packages for brides and their hens to get in shape together.

THE BEST BRIDAL SHAPE-UP PLANS

• Ten Pilates'bridal package(10 classes and 1\1\10 pe rsonaltraining sess 0 ns)costs from £310; 02089699677. • PrestigeBootcampcompanyruns bridaI bootcamps from f1,100 for a week; prestigebootcamp.com. • Sign up all your hensfo r a Backto Basicsbootcamp, 0 r bridaI packages start at fl.25G for a week at newyoubootcamp.com. • Geta personaltrainer.Virgin Active runs , a thea-rn onth personaltraining programme designedto meet your goaIs and deadline; visit vi rg inactive. GO. uk.

So how can you get the results you want Without Takin it too far turning into the bride of Frankenstein? 'Give yourself Whether it's exercising for hours, taking diet pills plenty of time to get in toned body. shape so you can develop or following a restricted sustainable habits - you'll want eating plan, a bride-to-be will have tr.iedit! Unfortunately, to sustain your shape as a newly wed too: advises Laidler, Incorporate regular striving to look your best can sorneti mes have the opposite effect. These drastic measures exercise and a healthy diet into your regime around four to SiX months before the big day. will put the body (and mind) under a lot of 'It takes around Six to eight weeks to see stress,' says Magda Polikarska, group exercise changes, so set yourself realistic goals,' adds manager for the Reebok Club (reebokdub.co. Pollkarska. By followinga balanced approach, uk). 'You'll end up with tired-looklng skin, brrttle you'll avoid last-minute panic. 'You'I'1also be nails and hair, irritable mood and digestive working off the stress of planning a wedding: problems.' Personal trainers have some horror says fitness expert Dani Mears (kettlerdirect. stories. 'We once encountered a bride who co.uk), Doing a regular Pilates workout as part had starved herself three days before the of your exercise regime will strengthen your wedding hoping to I,osea few extra pounds: core and improve your posture, so you'll says Laidler, 'She had some champagne at hold you rself better and look elegant in the reception, passed out and spent the your photos, rest of the day laid up in her hotel room.'

arms by , ~.A '_;ropS diP~ ana. " ~ Don't be afraid of bulkin~ up _ a more muscular phySUjue 'Jllook leaner and more un attractive than a Iess well

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More tips!
For more advice and motivation on shaping up for your big day, visit heafthandfitnessonfine, co, uk! bridalbootcamp,

10 Health & Rtness /1 hcalthandjitnessonfine.co.uk

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"Coming to Virgin Active puts me in a better mood. My mum bought me some Personal Training to shape and sculpt my body. It feels like proper exercise and is helping me put on a bit of weight as well as keep fit. My Trainer is a laugh, he even bought in the Rocky CD to work out to." Natalie, 20. Come and have a workout on us. Go to virginactive.co.uk/healthandfrtness to find your nearest club.

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Health & Fitness 15

fitness news

Why workouts help you work

Don't sacrifice gym time for late nights at your desk, Women who exercise at least twice a week find their jobs less demanding than those who don't exercise, according to recent research, The study published in The International Journal of Workplace Health Management found exercise helps you stay cool under pressure, aids concentration and fights fatigue, Researchers have found exercising at lunch time can reverse fatigue caused by the morning's work and make you more alert and productive,

FITNESS BULLETIN
... ACTIVE LONDONERS
Looki ng for someone to run with? According to Jogging Buddy {joggingbuddy.com), the free social network for runners, more people than ever are looking for running budd ies. Sign up to thei r site and, as well as fi nd ing other ru nners in your area, you ca n plan routes and log your miles, UK runners using their site have logged over 11,000 miles in the last six months - loads more than the Americans I

-+ OLYMPIC

TRAINING

Fancy tra ini ng with Olympic stars this summer? Former Olympic hurdler Sally Gunnell and swimmer Sharron Davies, plus current Olym pic ru nner Liz Yelling wi II be coach ing at a series of fitness retreats in the Alps. Based in a I uxu ry cha I at near La Clusaz ski resort, Adventures in the Alps is running a Swim Training Clinic, a Fit with the Family week, a Aun Training clinic and more. The weeks cost from £999 per person; adventu resi nth eal ps. com.

6El:;EB TIP
'I used to be a runner, but now I have my little boy I do P90X war kout s. (£128.80; amazon.co. uk], The system is a combination of workout OVOs th at a Ite rna te between plvornstrics, weighHraini,ng, martial arts, yoga, abs and stretc hi n g over 90 days. It's i ust everything.'

Sheryl Crow

Interested in barefoot running' Then why not give the latest barefoot training class a go? Virgin Active (virginactive.co.uk) has launched Willpower & Grace, a foot-fitness conditioning programme and workout that integrates the smartest and safest barefoot training methods. The class is designed to strengthen your feet whil.e progressively correcting imbalances in ankles. knees and hips.

It's not i ust iPhone users who get the benefits of fitness apps. Sony Ericsson has jo ined forces with celebrity persona I trainer Da n Chapman to create a new Active Pack calorie-burn workout that's pre-loaded onto the Sony Ericsson Xpsria X8 phone if you buy it th rough T-Mobile. The phone also comes with a Card io Fitness App offeri ng many features such as GPS tracking, an app ea lied Race Aga inst Yourself, which records your workouts, and Ca lorific, a food diary that rates your diet It costs £130; t-rnobile.co.uk.

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"

Try the moves that give the model and actress her . enviable figure -"",.....

Fitness

so Idon't feel pressure to pump iron,' And ow two years can fly byl When we met Kelly credit where it's due, Kelly stripped down to Brook in 2009, she'd just her EasyTones for the naked billboard advert last year, saying that wearing the just teamed up with shoes gave her the confidence to do so, Reebok to promote its On The Move clothing The new addition of Reebok EasyTone range. Since then she's been at the forefront apparel= tops and leggings with resistance of all Reebok's campaigns, demonstratmg bands incorporated i nto the design - has the circus-inspired Jukart Fit to Flex exercise also got the thumbs up from Kelly, '1 love the bright tops and how the trousers don't look moves last year and most recently like workout gear - you can wear modelling EasyTone footwear and apparel. As a walking them with your normal wardrobe advert for such a highand tone all dayl' she says, profile fitness brand and living in image'It alwavs Jwlps t'f yo u go to , conscious LA keeping tl OJ' a workout with a Kelly splits her time her trad emark ,w db.-'if you can find s,omeone , frum motivates yOU, VVhcn mt'd between London and curves in check is a who LA, flying from one priority for Kelly. friend knocks on the door ~n photoshoot or film set "Co'ne on , we're gOIng sa'vS ' to another, so it's hard to - joraJeh.'k " [can't let ,. , , imagine how she finds time her down. 'Working with Reebok to exercise, 'It's much easier to motivate myself in LA because the for the last couple of years, exercise and healthy diet have weather's so nice: she says. Often spotted

avr/;

LA hie

become an Important part of my day-to-day life,' says Kelly. 'I'm always doing workout shoots and road-testing new kit Ifind it educational because I'm leaming new exercises to try at home' Admitting she's never been a gym-lover, Kelly looks for new workouts to fit into her busy I ifestvle. 'Wearing my EasyTone trainers when I'm out and about is a great way to work my muscles when I'm on the go. They've really helped sculpt my bottom! The range appeals to women like me who don't like slogging it out in the gym: she says. 'Now I'm toning while I'm walking my dog Rocky, meeting a friend for coffee or doing the housework,

18 Health & Fitness II /tea1Jhandjitl1cssoniine,co.uk

Jwity

workout

'Kelly's new passion is bootcamp-style fitness'

710ve ust"nggym baas because lL everything on them. I use the

you can do pretty much

to do stomach crunches. a strong. coreyou'll i1M!. ~nj/rove YOurfitness and·b alanC(; .:

murk quuker. '

WztZt

heading to a Pilates class or out walking with friends, Kelly also enjoys cycling and hiking in the Hollywood hills. Looking after your body is a big part of the culture out there, she says. 'Everyone's conscious of how they look; it's Hollywood, isn't it? Wherever it's warm it's the same, in Miami and Australia. Everyone is outdoorsy, so you're going to find a lot of body-conscious people, strutting their stuff in bikinis and shorts.' It's no surprise then that Kelly has stumbled across a new celeb fitness trend over in America. Walking the red carpet at the Golden Globes isn't the only way to rub shoulders with the A-listers it seems. Her new passion is Barry's Bootcamp, a hardcore class created by fitness expert Barry Jay, and frequented by other celebs such as Kim Kardashian. 'If you want to get super fit really qulckly, Barry's is great I need someone to push me because I'm not very good at motivating myself, and he's like a drill sergeant You can go to a class

every day, but I can hardly walk for a few days afterwards, so I have to give myself a chance to recover' We do half an hour on a treadmill at different inclines, and then a circuit workout focusing on abdominals and using different resistance bands. If I'm getting ready to do a film, or a particular shoot, I need a class like that to focus me. Plus a cup of coffee and a bit of Eye of The Tiger never fails to get me moving either]' As she often travels between time zones, taking time out to unwind is important to Kelly. Her favourite way to re-energise is with some pampering at the Olympic Asian Spa and Retreat in Los Angeles. 'I love going to the Korean day spa. You lie down and they throw buckets of hot water over you and give you a good scrub allover. All your dead skin comes off and then they glve you a great body massage, wash your hair and put a face mask on you. It's really cheap and a great cure for Jet-lag. I feel like a new person afterwards,' ~ Health & Fitness 19

(I'd never say never to a marathon or climbing Kilimanjaro for a fitness challenge' Kelly's diet
Kelly"stime on Strictly Come DanCing Kelly finds It tough to commit to a regular fitness regime. but follows the philosophy in 2009 appears to have made a lasting that diet makes up 75 per cent of the impression. as she'd jump at the chance to effort 'If you can't make exercise a priority, do a similar fitness challenge. 'I'd definitely following a healthy diet will make up the do another dance competition. It's my difference. I try to eat health Ily favourite way to exercise and It's so much fun - a salsa competition but I do crave crisps and would be amazing!' Tight sandwiches and "carbv" food to give me for time however, Kelly energy when I'm feels she can't commit herself to strict train Ing working.' Kelly's I'm Working out typical menu schedules right now. 'If J focus on the tops of m; Ie s might include 1get a call from Gary and my bum _ thev' re my:g. rtey yoghu rt and fruit Barlow trying to sign P1"0 blem area. But that's me up for Sport Relief, for b reakfast, the same for most a chicken salad I won't be available women, isn't zf?' to take those calls!' she sandwich at lunch and a dinner says laughing. 'I'd never say never to a marathon or of vegetables and salmon. Kelly sticks to climbing Kil.imanjaro, but I'd want three meals a day and rare~lysnacks. to dedicate enough tune to training: 'It's important to sit down and For the time being, Kelly is keeping herself busy with new film and TV roles (she's have a proper meal: she says. " never snack, but if I fancy appeared in the US version of the teen something sweet I'll have a drama Skins, playing the part of a sexy fitness cup of tea with sugar in it and instructor) and will continue to work with Reebok on Its summer collections, including that usually curbs my appetite. Hobnobs are my one vice' the EawTone flip-flop - watch this space I

vVhat's next?

'f/

Kelly's favourite toning exercises

1. PISTOL (SINGLE-LEG) SQUAT
WHY DO lTI
This move Improves co-ordination and balance, engages the core and will give you great power and strength in your legs.

HOW TO DO IT
• Stand with your Feet together and find something to focus on ahead of you (this will help you balance). Slowly shift your weight onto your left leg, lifting your right leg out in front of you (a). Lower your bottom towards the floor as If you are going to sit down, keeping your right foot off the ground at all times (b). Return to the start and perform 1 0 times on each leg . • If you find this too hard or uncomfortable, bend your lifted leg behlnd instead, but keep your torso upright at all times.

_-

20 Health & Fitness II healthandjitnessonline.co.uk

celebrity workout

2. DUMBBELL SQUAT
WHY DO IT?
Squats tone your bottom and the dumbbells increase the resistance, making your muscles work harder. HOW TO DO IT • Hold a 4kgweight in each hand and stand with your feet hip-width apart, toes and knees facing forwards (a). Keeping you r head up and chest facing forward, bend your knees and lower your bottom as if you were going to sit on a chair (b) . • Sink as low as possible into the squat before pushi ng through your heels into a standing position again. Repeat 12 times then take 30 seconds' rest before repeati

SIT-UP AND TWIST

WHY DO IT?
It hones In on the obliques muscles running down both sides of your torso to keep you looking lean.

3. GYM BALL

HOW TO DOlT
• Sit on the ball and walk your feet forwa rd until the ball is supporti ng your lower back. Cross your arms over your chest and take a breath in (a) As you exhale, raise your torso off the ball and twist your upper body to face the right (b). Engage your stomach muscles to do this, Return to the start then repeat. twisting to the left. Do 12 reps, rest for 3 0 seeo nds, then repeat . • Make this move harder by holding a medicine ball throughout the exercise. As you twist, hold the bailout by extending your arms at chest level.

4. SWISS BALL
DUMBBELL CHEST PRESS
WHY DO IT?
This exercise is great for your chest and also engages your core to help stabilise your body on the ball.

HOW TO DO IT • Holding a 4kg weight in each hand sit on the ball and walk your legs forward, until the ball supports just your head, neck and shoulder blades. Bend your knees so they form a right angle to the floor. Hold the weights at shoulder height with your elbows pointing out (a). Begin the exercise by

exhaling and raising your arms until the weights meet ill the middle above your head (b). • As you inhale. lower your arms back to the start position in a controlled movement. Keep your bottom muscles clenched to stop your hips from dipping down. Perform 12 reps then take a 30-second ,I' rest before repeating again. •

- --Health & Fitness21

,
.'

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'

FEEL THE
Dancing your way to fitness has never been so fun. We find out more about new phenomenon Zumba Fitness
anci ng is a,fan,tastlc w,ay,to et fit w,hi Ie enjoying yourself One of the biggest dance trends in recent years is Zumba Fitness, A staggering 10 million women worldwide attend a Zumba Fitness class every week and desses are now available in 90,000Iocat,ions worldwide. Say 'Zurnba' to someone and the chances are they'll have been to at least one of these Latininspi red classes or have a friend who has. So why do women love Zumba Fitness so much? Zumba Fitness was developed in 1990 by Colombian Alberto Bsto' Perez, who, one day in the mid-'90s headed off to teach an aerobics class forgetting the traditional aerobics music tape that was to provide the soundtrack. He improvised with salsa and merengue music he had in his bag, and created dance fitness where you let the music move you, instead of counting reps over the mUSiC- the class adored it! 'It's for fitness fans who love to party!" says Perez. Zumba Fitness now includes mUSiCsuch as curnbia salsa, samba and merengue, Classes aim to be suitable for aII ages and fitness levels. All you need is a desire to get moving and an hour to spare. Indeed, Zumba is the perfect dance" based class for beginners, thanks to its simple choreography, says H&F fitness expert Jane Wake, 'A key factor is being
g"

, Zumba's for fitness fans who love to party. It's contagious and it doesn't matter what size or shape you are'

able to follow the moves effectively. If a routine is too hard, you won't get such a good workout and your enjoyment will wane, says Wake. If you lack rhythm, fear not - the music is designed around the dance moves to make following the moves easier. 'Zurnba Fitness is contagious and it doesn't matter what size or shape you are - you don't have to be a dancer to feel the benefits: says Allison Robins, spokesperson for Zumba Fitness. Packed with cardia and hidden exercise moves, such as squa ts an dl unges, the ciasses will make your heart rate soar. 'You can burn between 400 and 1,000 calories in an hour - it's all about dancing at your own pace. The classes use some interval training techniques, with changing speeds throughout: says Robins, Zumba classes are now held across the UK; Find your local class at zurnba.com

22 Health & Fitness

II heatthandjitnesso111ine.

dance fitness

Get into the groove with four Zumba Fitness moves that work your whole body
Flamenco arms
How to do it

a
I

One arm reaches up and one arm reaches across the body while you roll you r wrists like you're playing casta nets.

Side salsa
How to do it

r
mUSIC, Boll~ood IS a great way to work out ifh IS film-

ARMS
This move targets the shoulder area and strengthens the muscles 01 your uppe~ bael<(trapeziusand rhombOIds) to encouragegood posture _ pertect Iiyou spend all day slumpedave! a desk

Step your foot to the side and bring your other foot to it on one beat. then step on the spot to a 'one, two, three' salsa rhythm. Once you've mastered this, replace the first side step with BUM a squat Zumba FitnesSmoves (al. then are amazing at toning your continue derriilre. Hundreds at SQuats with the one, are hidden in the Wo!ko~ two, three so you dont real\seyOUre rhythm (b). doingthem\

Latino too You'll find your

co-ordination and balance

offers classes, vlslt pineapRle. uk.com for class timetables

Merengue 6 count
How to do it Take you r rnarching steps from Side sa Isa (above) TUMMY slde-to-sid B, crossing your Most latin styles 01 legs on beat 4. Keep your dance incorporate hip abs drawn in and the movements working the movement in your hips will become more pronounced. obliques and eating away at those muffin tops.

Cumbia basic (ghetto variation)

How to do it

Keep all your weight on your back leg, your spine long and pull your navel towards your spine. Move your front leg forward (al and back (b).

In a Zumba i=itnessclass you'll do lots of sideways movements and stepS which work at toning and strengthening your outer and innerthighs.

LEGS

• For more fun, calorie-burning Zumba Fitness moves, visit healthandfltnessonllne.co.uk/zurnba

For more information on Zumba Fitness CDs, workout DVDs and Wii games; visit
zumbafitness.co.uk.

Health & Fitness23

H&Ffitness guru Jane Wake helps boost your motivation

Do you find it hard to stick to your workouts?

You're not alone According to recent research by the Fitness Industry Association, 30 per cent 0/ new health club members visit their club less than once a week in thefirst month 0/ joining and, by the third month, 40 per cent/ail to visit even once a week With the summer months approaching and a multitude 0/ reasons to get into shape, here's my guide to " finding your fitness moja .

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..

Jane Wake is a Nike Fitnsss erhlets, personal rrainer and runs the company Body-a- Woke. Sh e has an M Sc in sports rna nage me nt a nd trained as an adva need personal trainer wi!h lhe Ammican College 01 SPOIlS Medicine_ Wake trains a nu rober of celsbrity c Iis nts and recs nt~y la unch ad babv- a -wa ks, co. uk .
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JAKE WAKE SOLVES YOUR FITNESS DILEMMAS

Q+A

The best way to warm up for any activity is to mimic the movements you're about to perform but at lower intensities and with gradually increasing ranges of motion, If you're doing a combined wei ghts and cardio session then warming up with some cardio activity is fine, However, incl ude some dynamic stretches such as deep lunges, side snuats and arm rotations, If you're just do ing a we ights session with no cardin, do the same movements as in your

strength routine but without any external resi stance, so start with some small-range squats and lunges ~ your movements shou Id start 'really s lowly. then gradually increase in size and speed. Then add ha If the wei ght you intend to use tor your fu II strength workout and do your stre ngth moves.

24 Health & Fitness 1/ healiJmndfitnessonline.co.uk

fitness Q&A

Find your fitness mojo!

~ DEFINE YOUR GOALS
If you don't have a specific goal, your training will lack direction, The more you can define what you need to do, breaking it down into easy steps, the more likely you are to follow a plan. So, if your goal is to get into a bikini by August, write this down then add a shopping list of mini goals that will help you get there, For instance, do cardio training three to four times a week: a daily mini toning regime and cut down on fatty and sugary foods. Then, give a more detailed breakdown for each mini goal. For example, with in your cardia training, do two Spinning classes and a run per week. rnouvated. It also means you can add up your total number of exercise minutes each week. Aim to increase what you do until you've reached four to six hours a week

~ ENGAGE YOUR MIND

One of the biggest reasons we fall out of love with fitness is boredom. So if your workouts have you Yilwning, it's time for a rethink. With summer arriving, your options are endless, Why not try in-llne skilting or join a sports team? Aim to do at least two different types of cardlovascula r exercise a week, whether it's runnlng, cycling or swimming. This keeps your body challenged as well as your mind engaged. Any activity that focuses your mind will ensure you use your body more effectively so you'll get better results ~ ideal activities Include martial arts such as fal chi, karate, capoelra or yoga and Pililtes.

~ GET SUPPORT
To help support your goals, look for programmes that match your needs, For example, if you're running a race to raise money for charity, most rharltles provide train ing programmes. It's also worth investing ina session with a personal trainer or gym instructor, Hand them your 'wish list' and they'll help you devise a training programme. Or, try one of the many fitness apps - the Nike Training Club one, for instance, is free to download.

~. GET FIRE IN YOUR BELLY!

There's nothing like a h Igh·intenslty workout to give you an exercise high and get you wanting more, Research shows intense bouts of exercise release more feel-good hormones and get you fitter quicker. So don't take it too slowly, For most sessions, work as hard as you can in the time you've got. If you have an hour to exercise, take it steady, but If you only have 20 minutes, don't waste a second. If you're new to exercise, build up to this slowly. To safely exercise at higher intensities, warm up thoroughly for at least six minutes. Include a large range of movements, such as big arm circles and leg swings, Do at least one good stretch and relaxation session each week as well.

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~ KEEP A TRAINING DIARY

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Once you've worked out your train,lng programme, it's important to keep a record of your workouts in a diary, The easiest, quickest way to log details is to develop a code for the type and length of workout you do, For Instance, (20 " cardio 20 minutes, 530 =- strength/ton ing 30 minutes. If you menage a day Without haV.ing uoheelthv snacks, highlight it! Being able to look back at your achievements will keep you
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It used to be said long, slow workouts were the best way to burn fat This is based on the prine iple that fat is a reserve fuel that burns at lower intensiti es, Whil'e this is true to a certain extent ~ you do burn a proporti onate IVhigher percentage of fat at lower intensities - the fact is you burn fewer ca Iaries overall at lower intensities.

There are aIso other considerations that determine how much fat you burn, The fitter you are, the higher your metabol ic rate wi II be, so you'll burn more fat, even at rest The on Iy way you can get fitter is by increasi ng your workout intensity and working at higher rates! But make sure you build your progress gradua Ily, There's no one single best way to train to burn fat. It's the overall picture that's most important, so do a balanced programme with both long and short workouts, plus incl ude strength and flexi biIity work so you gradually buiId your fitness. Heillth & Fitness 25

'nute tone-up

BODYWEIGHT WORKOUT
Flatten your belly and shrink your hips with this 1O-minute, equipmentfree workout

don't need a gym membership to sculpt a great body. And you don't need to work out for hours either. An Australian study found women lost an average of five and a half pounds (2.5kg) when they did 15 weeks of high-intensity 10"minute workouts three times a week - and you can do the same. Follow this qukk workout for body weight exercises that will get your heart racing and muscles working. All you need is a little space.
OU

HOWWOOIT
Start with two minutes of light cardia, such as star jumps, spotty dogs (jump your right arm and left leg forward, then your left arm and right leg and repeat) and arm circles, to warm up your mind and muscles. Then do the fol'lowing exercises in order as a circuit Perform each exercise for the correct number of repetitions (reps), and move from one to the other without any rest Once you've done one ci rcuit, rest for no more than 30 seconds before repeating the sequence. Aim to do it three times, then take a few minutes to cool down and stretch out your muscles to keep your body flexible and injury-free.

1. Crocodile walk
Worlks: Shoulders, arms, core, bottom and thighs Reps: 10
Get down in a push-up position with your hands and toes on the floor, then bend your arms a little. With your back straight and chest close to the floor, lift your right arm and left leg slightly off the floor. When you're balanced, bring them forward (al, then do the same with your left arm and right leg (b). Keep moving along slowly in this manner, staying as lowto the floor as possible.

26 Health & Fitness II hcalth(tndjitneSS01lline.co.llk

home workout

2. Gluteal bridge

with reach

Works: Core, bottom and hamstrings Reps: 10 each side

lie on your back with your left arm reaching strai ght up towa rds the ceil ing and your back strai ght. Put you r feet IIat 0 n th e floor and squeeze your bottom (a). Lift your hips and raise your left shoulder off the floor, W~ just your feet and right shoulder on the floor, hold this position for a few seconds (b), Return to the start position.

3. Squat pause jump

Works: Core, bottom, thighs, hamsbings and calves Reps: 10
Stand ina sq uat with you r hips ba ck, kn ees ove r your toes and shoulders over your knees (a), Jump up as high as you can, keeping your hands by your sides (b). Land softly and under control (c). Keep jumping back up as fast and as high as you can, spending as little time on the floor as possible.

4. Bicycles
Works: Abdominals and intemal and external obliques 30 seconds as fast as possible
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head and bring your knees up to about a 45 angle. Rotate your body so your right elbow touches your left knee (a), then reverse the movement so your left elbow joins your right knee (bl. Repeat without letting your feet touch the floor.
0

Health & Fitness Z7

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zinc really can help reduc the duration 1 i seve-it» ... }
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Wz n recent research prov .

Health & Fitness 31

Give

us
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The Daley Thompson

"We want to get you leaner, stronger, fitter and inspire you to transform your life"
Daley Thompson

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in

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For our guests, their experience of The Well Fit retreat at The BodyHoliday St Lucia has been inspiring. The combination and the award winning amenities of The BodyHoliday of one of the world's greatest athletes provides our guests with

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in 5 months with a personal trainer!'

Based on the four key pillars of relaxation, restorative beauty, exercise and diet, The BodyHoliday is on all-inclusive beach resort created to ensure that our guests leave feeling relaxed, rejuvenated and recharged

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Egg-citing news!
Here's another reason why eggs are so good for you. Research in the US,soon to be conducted in the UK,shows levels of cholesterol in large eggs are 14 per cent lower now compared to 2002. And that's not all. They also contain a whopping 64 per cent more vitamin D. 'After the BSEcrisis in the 90s, animal feed can no longer contain bone meal, so the nutritional values of eggs have changed,' explains Lucy Egerton, spokesperson for the British Egg Information Service. Boiled egg and toast soldiers, anyone?

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'I try to eat wellthere's only organic food such as salads, fish and sometimes pasta in my diet plan. r m no friend of to od with a high fat content'

Nicole Kidman, 43

SPARKLING SUPPORT
Supporting your favourite charity has never been easier - now you can do so while enjoying a refreshing glass of healthier pop! Bottlegreen has teamed up with Breakthrough Breast Cancer for its 2011 Fashion Targets Breast Cancer campaign. Try this yummy Ginger and Lemongrass Sparkling Presse (£215, including a 10 per cent donation). These drinks are free from artificial colours, flavours, preservatives and sweeteners +they're just natural, flavours mixed with sparkling spring water. Find Bottlegreen drinks in major supermarkets. Health & Fitness 33

Poor eating habits, lack of fibre in your diet, stress and lack of exercise can all play havoc with your body's digestive system.
ORTISAN FRUITS & FIBRE CUBES are made from natural, wholesome ingredients

such as figs and tamarinds and are chewable. The pleasant tasting cubes have a gentle action which supports intestinal transit, allows normal regularity.
ORTISAN FRUITS & FIBRE SYRUP supports natural

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nutrition boosters

Power-food
Some foods go together like a horse and carriage. Here's how to pair them to maximise their nutritional power

rBllast digestio'll
AND BANANAS

PROBIOTIC YOGHURT

Natural yoghurt with 'good' problotlc bacteria helps boost your digestive health and immunity by keeping 'bad' bacteria In your gut at bay. But problottcs also need prebroncs - non" digestible fibres found in many healthy foods - to help the beneficial bacteria survive and thrive in your system. 'Eating a diet that lndudes preblotics and probiotics may help increase the levels of these friendly bacteria: says nutrition scientist Emma Wi,lliams from the British Nutrition Foundation, Bananas are top sources of prebiotrc fibre, along with artichokes, barley, berries. flaxseeds, garlic, leeks and onions, chard, kale and honey. Top your morning yoghurt with chopped banana and a sprinkling of ground flaxseeds.

consumed with fat, such as olive oil, lvcopene may be better absorbed by our bodies and therefore potentially be of more benefit: Top your pasta with a tomato sauce made Wi th olive oil.

Get more e11Pt.g~

ORANGE }UICEAND SPINACH
Red meat is a rich source of haem iron, a form readily absorbed by the body. But the iron found in plant sourcesill spinach, beans, lentils and aprtcots for example - Is non-haem, whi.ch is less readily absorbed Studies show adding vitamin C to your spinach salad changes the iron to Its non-oxtdised or haem iron state, making It more readily absorbed, Iron is an important energy booster, being deficient can make you feel fatigued and lethargic 'So having some orange juice with your meal may help you absorb iron better: says Williams. Or add other vitamin C-rich veg; such as red peppers or tomatoes, to meals containing leafy greens.

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AND LEMON JUICE
Green tea Is rich In antioxidants called catechrs; when drunk daily, studies show this wonder tea helps cut your risk of cancer, heart disease and stroke. Trouble is, only about 20 per cent of the valuable catechins in a cup of tea survive digestion and are able to be absorbed by the body. A study at Purdue University in the US found squeezing lemon juice into your cuppa helps stabilise the antioxidants, allowing around 80 per cent of the catechms to survive and be absorbed Orange and lime ju ices work ~ too, but lemon has the most powerful effect.

GREEN TEA

~Qur_eJJes
CARROTS AND AVOCADO
Carrots, and other orange fruit and veg such as sweet potatoes and mangoes, are rich in carotenoids and are a good source of vitamin A. which is essential for your eye health. 'Some studies have shown absorption of vitamin A from these foods can be enhanced if they're eaten with fats or foods containing fat, such as avocado, This is because carotenes are fat soluble: says Williams, A carrot salad topped with avocado is a perfect choice, Health & Fitness 35

Benefit

: Protect 6-' ~ can-c-e aeainst

'Tomatoes contain lots of Iycopene, the red ,; carotenoid pigment thought to be protective ~ against certain types of cancer, such as ~ lung, prostate, and stomach cancer and ~ cardiovascular disease: says Williams, 'Some ~ srnall studles suggest 'Nhen tomatoes or ~ tomato-based products such as sauce are
o o 'co

~ ~

TOMATOES AND OLIVE OIL

i.

Nutri tip
Try other types of
omega-3-rich oily fish - such as mackerel, trout, sardines and fresh tuna - for a change. Because of the risk of pol!utants in it, eat oily fish no more than twice a week.

3 HEALTHY SALMON MEALS

Marks & Spencer Simply Fuller Longer Lochmuir salmon fillet with new potatoes, broccoli, green beans and watercress sauce, £4.19 for 38Sg
Even with the creamy sauce, this del icious, fi IIing meal has just 325 calories per pack.

Tesco Light Choices Smoked Salmon Linguine, £3 for 3S0g

Low ca lorie. with just 350, th is is also a low-fat choice but still super Ii liing, with broccol i, peas and spinach. It has a tasty white wine and garl ic cream sauce. Satisfying when you're <J on the go.

Waitrose Deliciously Different Salmon Tagliatelle with petits pais, asparagus and fresh spinach, £3.49 for 3SSg A good-sized serving
of salmon and loads of

e»

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exper

Amanda Hamilton helps you get

a flatter, more comfortable tummy

Ever feel like your tummy's been inflated by a bicycle pump?

Everyday bloating~usually caused by wind or water retention, can make you feel self-conscious and your clothes tight and uncomfortable. Once you've ruled out food intolerances or more serious gastrointestinal conditions as the cause - such as IBS, coeliac or Crohn's disease - making the right food choices can help you banish the bloat forever. Follow my tips in time for a fiat-tummy summer! , ,

Amanda Hamilion is an" Iri ti onisL health expert and au Lhol of three we IIbeing books, who rEgularly fsateres on BBGtelevision and radio, GM1Y and UKTV_She's the founder a~d director of a retreat company; see amandahemllten.eu.uk, :~.:::;:::!::::!:::,::::::::.::::::::::: :::::::::=;;.:::::::;:::~.~:.., ::::::::: :::::::::::~:;;;::::::::;.:: ::::::!:::::::::=:::~::;:::::::::;:.:::::~::::::::::::::;:::::::::::::::::! ::::::::::: ::::::::::;: :::::;::::::::-::-::::':::::;:::::::::~:::::-:::::::::;;:.:: ~••••:+ " •• ,~ ,•••~.~ ~.·n.~ ::-:: :-;:::~:::::::::::::::::: ::::::::: :::::::::::'::.:::.;.::::::::~;::::::' '+H"~'''' ••·, n.H. , + ,•• ~.mu ~ ,H _.~.+,_. ,~;.,..~ •• !+~._ _.+.~ ~_. d' ,.. +.~.~ u + 0.+ •••_ L•• n._ •••~.~•••&H+.+.~~ +,+ _ U~". .~~ " .. .•,,,.~ , _!~,_ ",.";.- ,+,·'+ ~n.·~_.~.~.~.~.+'I_n.+' .."
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Q+A
AMANDA HAMILTON ANSWERS YOUR FOOD QUESTIONS
38 Health

Is it-safe to eat unpaste.urised cheese ancLbutter? I brought some back f/:Om France but am concerned it ma y: make us ill.. Pasteurisation is a heat treatment that ki lis almost all the bacteria in milk and dairy products without affecting their nutritional value or taste, Also called untreated or raw. un pa steu ri sed ch eese and butter is generally safe for hea Ithy adults, and is traditiona I for many types of flavoursome

French cheeses including Brie, To be on the safe side, avoid it if you're pregnant and don't give it to chi Idren or the elderly. or anyone with compromised immunity_ Unpasteurised mi Ik products can contain sa Imonella, E. co Ii and Iistsria, which can cause serious illness, soif you're worried some members of your family shouldn't eat th ese pro ducts. sti ck to pasteurised versions.

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nutrition Q&A

Foods to beat the bloat

EAT MORE
Parsley Sprinkle the fresh herb on your meals. It's a diuretic, he~lping your body excrete excess fluids to beat water retention" Celery, cucumber and watermelon have a similar effect. Water Drinking around two litres
a day stimulates your kidneys and helps them flush out water faster. But avoid drinking with meals, as it dilutes digestive enzymes in the gut Drink 15 minutes before eating, and about one hour after,

EAT LESS
W

Salt A high-salt diet leads to water retention, especially in the week before your period, so cut out crisps and salted snacks and watch for hidden salt In processed foods, Including bread and ready meals. Fizzy dri nks Bubbles are a flat-tummy no-nol That includes beer, sparkling water, soft drinks and, unfortunately, champers.

II"'.J

Legumes and cruciferous veg

Papaya and pineapple

Both of these tropical fruits are rich in digestive enzymes that help break down food in your stomach and Intestines.

Peppermint tea Finish your

meal with a cup of mint tea as It relaxes muscles In the Intestines, allowing allY gas to pass rather than building up to cause discomfort,

They're super good for you, but beans, lentils and chickpeas, broccoli, cabbage, Brussels sprouts and cauliflower contain raffinose, a sugar which is hard for the body to break down, creating gas in the stomach. Don't cut them out completely - start with small portions (ha.lf a cup) and as your body gets used to the sugars, you should be able to gradually increase your serving Size.Try taking a digestive enzyme before eating to aid digestion.

Natural problotk yoghurt

Tackle the cause of excess wind and give the 'good' bacteria in your gut a boost with a serving of Iive natural yoghurt once a day. Bad bacteria in the gut can cause undigested starch to ferment, causing gas and bloating.

n
W

Chewing gum Not only do you swallow more alr that can get trapped in your belly when chewing gum, sugarless sweets and gum can also contain sorbitol or mal.titol- sugar alcohols that can cause stomach cramps and bloating. Antacids Supplements or over-

II"'.J

Fresh vegetables Eating plenty of

vegetables (apart from cruciferous varieties) helps boost the digestive enzymes in your gut and the! r soluble and Insoluble fibre helps keep you regular. Try carrots, courgettes, lettuce, peppers and green beans.

the-counter indigestion remedies contain.lng bkarbonate or carbonate can worsen symptoms of gas and bloating. Avoid overeating too - having food little and often is easier on your stomach and your digestion.

Brown rice Constipation can cause

bloating too. Eat more wholegrains
rkh In dietary fibre, including brown rice.

II"'.J

H. ot chips Fa.t.tv fried g.O,Od,S take longer to digest and also delay stomach emptying, making your tummy feel distended.

Do the miner-als ln.one and a half iitres of bottled water make much differ-ence to my health? What if it's high in sodium? Important minerals, calcium, potassium, magnesium, zinc and sodium, are present in many bottled waters but the levels are low compared to those in the food you eat. However, studies show high sodium in your diet can elevate blood pressure, so if you suffer from high blood pressure it would pay to check you're drinking a low-sod ium water lbelow 5mg per Iitrej, You can also choose a mineral water with high levels of

calcium, at over WOmg per litre land magnesium to aid absorption of ca leium), if you have a lowdairy diet and worry about getting enough of th is m insral to maintain healthy bones and teeth. However, in general, drinking up to two litres of bottled water a day won't make a vast differe nce to your overall mineral intake, and it's worth noting tap water in your area can someti mes eontai n more of these minerals than bottled, The important thing is to stay hydrated I Health & Fitness 39

diet diary

'What I ate today'

SHILPA SHETTY
The Bollywood star, model and businesswoman tells us about a day in her diet
SHU DOsoyS.
'] eat quite simply ~ 1try not to eat between meals. 1start my day with a glass of warm water I'm not a breakfast person. but 1had porridge with five raisins ~ I count them ~ and Six blanched almonds that I'd soaked overnight. I also had two cups of Englis'h I5reakfast tea with milk and demerera sugar. 1take a Vitaml n 0 and B complex vitamin and a Floradix iron tablet every day. 'I worked out. then] had beetroot. apple and aloe vera juice ~ I add ill whatever vegetables 1 have, That's my energiser. My biggest meal is lunch, I usually have two rous made with five grains flour and a mushroom korma with a lentil dish; sometimes it's chicken or fish with lentils or a vegetable korma 1 had a low-fat caramel custard too ~ 1have sweet cravings sometimes. ] had a mint tea about an hour after lunch as it's a good digestive, 1 don't normally have water while I'm eating but sip it during the day to keep my skin hydrated, 'I keep it hght at night.l had a chicken soup with a II the veg I could drop in and a fish curry, but no carbs,'
Shilpa's,new 'rangecf frcaen veqetartan meals.Shil:pa"s
Gourmet Crcatlcns, str-eets in Houand

In Shilpa's cupboard
1. Aloe vera juice Rich in
vitamins and minerals. it's said to help ease diges1ive problems.

2.. English breakfast tea

Blacktea is rich in polyphenols - powerful antioxidants that can help boost hea rt hea hh. 3. Lentils Rich in plant proteins. folate and magnesium.len1ils are a.good source of cholesterol-lowering dietary fibre that also helps keep your gut healthy.

'On the whole, Shilpa s diet is reasonably /Jealthy. Its good to see that although shes not really a breakfast person, she forces herself to eat something. It really is important to get the day off to a good start with a healthy breakfast - it can set the mood for the rest of the day. On days when she really can't face eating first thing in the morning, Shilpa could take some dried fruit and nuts and a yoghurt for a snack later ill the morning. If Shilpa uses demerera sugar in her tea rather than white sugar thinking it's healthie~ she's mistaken, but if she does it because she prefers the taste, that's fine. There's no good nutritional reason why Shilpa should avoid carbohydrates in the evening - carbs encourage production of serotoni« in the brain, which will help her feel relaxed and sleepy- so a smetlportion of cstbs with her evening meal would be a good thing. '

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Geton your feet

Stand up instead of sitting and you could shed pounds! Take plenty of short breaks from your desk during the day and the sofa in the evening and you could have a smaller waistline and a healthier heart, shows a new Australian study. The research on over 4,700 people, who wore a device on their hips to measure their activity levels, showed those who took the most breaks from sitting had waistlines around 4.1cm smaller than those who took the fewest.
I

'My secret to healthy weight loss is sticking to a good diet plan. I watch what I eat, not to stay sl im or to lose weight, but to feel good.'

Cheryl Cole

Bet you I can lose lOlhs!

,
Ever put a bet on your weight loss goals? Overweight people are more likely to lose weight if money is at stake, shows a small US study. Researchers looked at a weightloss plan where some people lost cash if th ey fa iled to reach a ta rget weight, while others didn't. Those with the financial carrot lost nine pounds over eight months; those who had no money to lose only lost an average of one pound. However, nine months after the plan ended, the biggest losers had gained back most of the weight, showing weight loss only lasts as long as the incentive. Set yourself long-term goals with incentives ~ financial or otherwise ~ to help you maintain a healthy weight

Cactus seaueed and caj}sibum extracts .are the weight-loss it}gredients 'n new, natural supplement Meratol. It costs £2fl9IJ. /flr a month's sUPf2~j' meratol.com.
DIET DISSECTED!
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How does it work? This book, with over 100 juice and srncothte recipes, aims to help you lose weight and boost your immunity and energy levels while promoting healthy skin, hair and nails. It includes three juice-diet

programmes - 'the weekend juice blitz' is a two-day juice fast with frequent and light raw snacks; 'the juice week' Is a seven-day plan of around 1,100 to 1,200 calories a day with three or four juices daily plus light meals; 'juice for life' helps you incorporate juices into a healthy weight-maintaining everyday diet that includes dairy products, carbohyd rates and meat.

Expert verdict The low calorie count is a concern on ths first two plans; we don't recommend going below 1,300 a day: says dietician Siiln Porter of the British Dietetic Association, 'If you miss out carbs, you miss out fibre and a source of energy, plus key B vitamins. Having juices every day long termisn't great for your teeth. However, anythi ng that encourages people to eat more fruit and vegetables is a good idea. But we need carbohydrates and dairy for a balanced diet.'

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e've teamed up wlth bespoke experts Health and Fitness Travel, who provide travel worldwide, from health-kick trips in Europe to a host of far-flung destinations, for this fantastic competition. One lucky H&F reader has the chance to win all all-inclusive trip of a lifetime for two to the stunlling Caribbean island of St Lucia to experience the award-winning BodyHoliday LeSPORT. The winner and a Friend will enjoy seven nights of paradrse at the five-star LeSPORT, the only wellness holiday in the world to include spa, diving, t'at chi, yoga and Fitness classes in the stay Based on the four key pillars of relaxation,

restorative beauty, exercise and good diet. the holiday has been created to ensure guests leave feeling relaxed, rejuvenated and recharged. Renowned for its treatments, therapies and activities, The BodyHoliday offers everything from archery to scuba d lvl ng Spinning to Pllates and ayurvedic treatments to relki, On top of this, three great restaurants and relaxing bars offer food and drink for every taste. The BodyHoliday lives by Its promise 'G lve us your body for a week and we will give you back your mind'. For more information or to book a luxury health and fitness getaway, call Health and Fitness Travel on 0845-544 1936, or see www.healthandfitnesstravel.com_

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Ever tempted to top up your liPPYwhile you're behind the wheel?

Putting on make-up while you're driving is more distracting - and potentially more life threatening - than talking on your mobile. shows a new US study. The Virginia Tech Transportation Institute researchers installed cameras in 100 cars and found putting on make-up increased a driver's crash risk threefold, while talking on the phone increased risk 1.3 times. However. reaching for your phone and keying in a number while driving increased the risk by five to six times!

Health news p49 How strong are your bones? jJ51 How to beat PMS ps Analyse your moods pSS Declutter your mind p 7 Go natural with your perfume pS9

Health & Fitness 47

.. qualified therapist. ..

Natural pain relief

Don't look away next time you have a blood test or injection -look at your arm instead and you may feel less pain, shows a study published in Psychological Science. But researcher Professor Patrick Haggard suggests you avoid looking at the needle! Scientists tested the pain thresholds of 18 volunteers using heat probes. They found volunteers were able to endure around J'C more heat on their hands when looking at them compared to when they were unable to see them. The researchers say this shows there's an interaction between what we see and how the brain processes pain.

HEALTH BULLETIN
POLwnON HARMS HEARTS
Try to avoid traffic jams. Polluted air, particularly in heavy traffic, triggers more heart attacks than recreational drug use, alcohol, intense physical exertion or respiratory infections, show findi ngs publ ished in The Lancet The World Health Organisation (WHO) estimates traffic pollution causes around two million prematu re deaths worldwide every year.

news
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VIRTUAL HAPPINESS?
Envious of your Facebook friends' exciting lives? You could be overestimating their happiness and making yourself feel worse. A Stanford University study shows people using social networking sites greatly underestimated other people's negative emotions, which made them feel inadequate, lonely and frustrated. So don't log on - go out and do something fun instead!

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TRAVEL PREPARED
As Cheryl Cole and TV presenter Kate Humble can tell you. it only takes one mosquito bite to get malaria, a potentially fatal disease. But it's not the on Iy risk if you're travelling to tropical climes this summer, for example, dengue fever is a risk ill Thailand and the Maldives, while there has been a recent rabies outbreak in Bali. Head to your local travel clinic to make sure you're up to date with vaccines and to get health advice specific to your destination. advises travel health website, 8weekstogo.co.uk. Some vaccines need to be given in a course, six to eight weeks before you travel and you may need to start taking anti-malarials before you leave. You could also check the National Travel Health Network and Centre website, nathnac.org.

ALCOHOL ADVANTAGES
Having one alcohol ic dri nk a day - and no more - could significantly lower your risk of heart disease, according to a new review published in the British Medical Journal. The review looked at 84 different studies and found people who have one dri nk a day are between 14 and 24 per cent less likely to develop heart disease than total abstainers.

18% o

of UK adults find running the most common trzgger for. joint pain, shows a survey by R-egenovex. If you find running painful; try power walking instead.
Health & Fitness 49

Muscle cramps? Aching .! .. 101 its.

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How strong are your bones?

I From work stress to dieting, your lifestyle may be silently
ageing your skeleton. Here's how to look after it

f you answered yes to two or more questions on the left, you could be at increased risk of osteoporosis, or its precursor osteopenia - low bone density - which Gwyneth Paltrow was diagnosed with last year at the age of 37, Around three rnllhon people in the UK have osteoporosis, a condition where your bones become thin and weak and break easily. 'Osteoporosis is often thought of as an older woman's disease, but tt can strike at any time: says Dr Marilyn Glenvil'le, author of Osteoporosis, How to prevent treat and reverse it (Kyle Cathie, £10.99). 1f you have any of the major risk factors - a family history of the disease; going through early menopause (before 40) or being postmenopausal: digestive illness including Crohn's and coeliac disease that cause malabsorption of nutrients; being a smoker, prolonged use of steroids or entactds - or answered yes to some of the questlons, this could mean your bone strength has been sapped prematurely. Ask your GP for a DXA scan to test your bone mineral density. Take the following steps now to help slow down thinning of your bones,

Get sunshine when you can

Your body needs vitamin D to absorb calcium. A lack of the vitamin causes calclurn-depleted bone (osteomalacia), which further weakens bones. We get most of our vitarrm D from skin exposure to sunlight, and a small amount from our diet (Oily fish and egg yolks). Glenville says daily use of cosmetics and rnotstunsers containing SPFalso blocks sunlight and vitamin D production. Get 20 minutes of sun a day on naked skin lNhen possible, or take a bone-building multivitamin that contains calcium, magnesium, vitam'in D and boron.

Don't get too thin

A healt.hy amount of body fat Is crucial. Low body fat levels mean your body makes less oestrogen, which interferes with calcium absorption and makes bones less dense, You also have less 'padding', making you more vulnerable to fractures if you fall. 'A woman should have between 20 and 27 per cent body fat' says Glenville, Another risk is restrtcted eating and constant dieting; when there isn't enough calcium in your bloodstream from the food you eat, the body takes what it needs from the bones.

What you can do

Limit your alcohol intake

'Alcohol; is an anti-nutrient so it blocks the uptake of important nutrients in the body, including bone-friendly ones. It's also a di uretlc which causes more leaching of nutrients,' says Glenville. Stick to one un it a, day or less, and avoid binge drinking,

Try weight-bearing exercise

Walking,. running, dancing, stair climbingand I ifting weights can help build and maintain your bone density. Do a resistance workout two or three times a week plus at least three 3D-minute walks or runs,

Cut down on caffeine

Like protein, caffeine is acidic and leaches calcnrn from the bones, Switch to decaf for a few weeks to help you kick the habit, then cut it out completely if you're high risk.

Cut down on animal protein

Studies show eating a large amount of animal protein (meat, fish and dairy) causes a greater loss of bone density compared to a diet richer in protein from vegetables, If you eat more animal protein than you need, it acidifies the bloodstream and to neutralise the acidity, calcium, essential for strong bones, is leached from your bones then lost in your urine. Have small amounts of meat, fish and dairy products and eat more legumes, vegetables and fruit.

Manage stress
A high-stress life is bad news for bones, The constant production of adrenaline makes the body more acidic: says Glenville. 'It can also cause women to lose weight and create more inflammation in the body, which is thought to accelerate bone loss.'

Health & Fitness 51

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AI,

HEALTH
"helps
Dr Mark A, klnson t discomfort of PMS

you ease the

'It has been branded 'the monthly monster'.

The hormone imbalances that cause pre-menstrual syndrome (PMS) can be uncomfortable for some women and positively debilitating for others. Mild water retention, mood swings, depression, tender and sioollen breasts, bloating, fatigue, anxiety, irritability, sugar [-ravings and binge eating are common symptoms that can disrupt your lifefor a week or more every month Follow my natural tips to help you even out the highs and lows of your monthly cycle. ,,
Or Mafk Atkinson is a medical docto; health and well-being e'pert, author of T,UB Happiness lPiat~us. £14.Sgl anti consultant to hiqhernature.co.uk, For a consultation or to attend his workshops. visit d rrna rkatki n son, co m.

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DR MARK ATKINSON ANSWERS YOUR HEALTH QUESTIONS

t:Jr&startec!Jeaking a i afurine wben . lJlILAmJ, f/JlinJl ta.bav.eJa .staltCUnning1 It sounds as if you're suffering from stress incontinence - losing urine when you cough, sneeze, laugh or do high-impact exercise, which all put sudde nextra press ure on the b Iadd er. Wh iIe it can happen at any time, stress incontinence is common after preg nancV,wh ich can stretch and damag e the pelvic floor muscles that support the bladder and uterus. It's uncomfortable and embarrassing. but you don't need to give up your workouts; doi ng pelvic floor lKegel) exercises for five minutes twice a day can

help strengthen these muscles and reduce incontinence problems To find the muscles, imagine you're stopping yourself peei ng; the muscles you're squeezing are the ones you need to strengthen. Sitting or lying down, slowly tighten your pelvic floor muscles, being careful not to squeeze any other muscles, hold for the count of five, then relax. See bl adde ra ndbowelfound ation.org for a K,egel exercises fact sheet.

52 H ea Ith & Fitness 1/ healtJumdjitnessonline. cO.uk

health Q&A

How to beat PMS

KEEP MOVING
You probably feel like curling up on the sofa rather than pulling on trainers, but studies show regular aeroblc exercise helps reduce PMS symptoms. Cardia workouts boost your ci rculauon, reduce stress levels and release feel-good endorphins. Go for a brisk walk or a bike ride. or make a regular gym date with a friend to ~el'p boost your motivation.

To ease the monthly strain of PMS, it's best to take a holistic view. You need to consider everything that can affect symptoms, from diet to your work-life balance.
caffei ne. Drink one and a half to two Iitres of water a day to help you stay alert and hydrated. AVOid adding salt to food, as it can worsen water retention.

MIGHTY MINERALS
Several dinical studies have shown magnesium and calcium are crucial for easing PMS. I recommend SOOmg of magnesium daily; research shows it can help reduce bloating and breast tenderness. Calcium helps your brain process seroton In, reducmg cramping. food cravings and mood swings; try takmg l.OOOmg a day. A vitamin B complex supplement might also help ease irritability and low moods.

HERBAL HELP
I often recommend agnus castus; otherwise known as chaste berry, it's a traditional herb used to support women with PMS. Take 40mg of dried herb or 40 drops of concentrated liquid extract oncea day.

EAT RIGHT
Pre~men5trual hormone changes influence your body's response to insulin, which call lower your blood sugar levels and lead to overwhelming pre-menstrual carb and sugar cravings. Studies show eating a d let rich In vegetables. fruit, fermented soya products. nuts and seeds can increase the sex-hormone-binding globulin in the blood, keeping hormones in check and helping balance out PMS symptoms. Dietary fibre In these foods also helps remove excess oestrogen from the gut and body. So instead of a chocolate bar that'll just disrupt your blood sugar levels further. reach for an oatcake topped with nut butter or an apple with a small handful of nuts. Eat little and often to keep blood sugar levels stable and avoid stimulating

TAKE TIME TO RELAX

Stress raises the hormone aldosterone in your body, which contributes to water retention and magnesium loss. It also depletes progesterone and the mood-enhancing hormones serotonin and dopamine, which help alleviate cravings, breast tenderness, anXiety and low moods, so set aside time each day for stress relief. Regular meditation or yoga classes are excellent. Afterwards, put your feet up with a cup of dandelion leaf tea, a natural diuretic that can help reduce bloating or raspberry leaf tea to help ease cramping. Try to go to bed earlysleeping around eight hours a night can help regulate your moods. Keep the light out too; research has shown sleeping in a pitch black room can help hormonal balance and should help you get a more restful night.

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Colonic irrigation can seem an extreme treatment and th ere are rnany differi ng 0 pinions 0 n wh ethe r it's beneficial to your health. Those in favour say cleansing the colon with warm and cold water to dislodge built-up waste boosts energy, eases symptoms of IBS and digestive problems, and aids weight loss. However, some medicaI doctors say th eres no evid ence t hat fa eeaI matter builds up in the bowel, whi Ie others say it may disturb the delicate balance of beneficial bacteria and

you couId risk perforati on of the bowe I. However, whe n performed by a trained colonic hydrotherapist it's safe, and many people report feeling energised and 'I ighter' after a treatment. There are other ways to cleanse your gut - cut down on processed foods and eat a vegetableand wholeqrainrich diet. Cut out caffeine and dehydrating alcohol and drink plenty of water to help fl ush 0 ut your svsts m instead. Sta rt th e day with a cup of warm water and a squeeze of lemon. If you decide to try it, f nd a Qualitied and experienced hydrotherapist and speak to them about your concerns before your appointment. To find a local therapist, see colonic-associatlo n.orq, Health & Fitness 53

When you exercise regularly. especially Intensively. yout body needs extra nlJlriflonal support. We can use 12 to 20 times more oxygen than when we. ore sedentary, which pushes free radical production to very high .leveIs and cootrlbutes 10 muscle soreness and POlerrtla.llnlury. .A1ongsidea heolthy diet and quality sleep. antioxidant levels must be optimi.sed to neutralise free radicals. One 250mi bottle ·of the red grape. cherry,. aloe vera and ginger drink provld8$your dally recommended amoun1 of antioXidants {MOO DRAC units, ond .Iust 145 calories. celebrity doctor, Christian Jessen, says, ·Unlike many other luices. AOk supplies the body withmultipieantioXidanls. substances thai may protect your cells againsl the damaging effects of free radicals. These are molecules toot can damogeceils and may play a role In heart dJsease. cancer. ageing and other diseases"
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moods
If you can't understand why you're up one minute, down the next, try this method to work it out says Charlotte Haigh

Track your

HOWDO YOU FEEL TODAY?

In a notepad, draw a vertical line and mark a scale on it. vvith 'one' atthe bottom. Next to the one, write 'low energy'. At the top of the line mark '10', and write 'hi!tJ energy' by it Now draw a horizontal line dissecting the vertical one; write 'one' on the left to represent negativity, and '10' on the right for positivity.
High energy

10
X6pm

Negative

Positive

1
11.1SpmX
Low energy

----.10 X
1
8.30am

cross towards the top of the verticalline; conversely, if you're lethargic, put your mark lower. Then do the same with your feelings of positivity versus negativity. Next, draw a horizontal line out from the energy seale, and a vertical one out from the feelings scale. Mark a cross at the porot where the two lines meet (see example. left). That's where your mood is right now. The more exhausted you are, the lower the cross will be; Similarly, the more negative you feel, the fu rther to the left. You call do this at several points throughout the day to see how your mood changes. Keep your notebook and repeat this each day, mappi ng your mood regularly.

• Depressed - you r cross will be ill the bottom left. Lethargy and low mood are classic signs. • Cal m - you're not energetic, but you feel positive. with your mood plotted in the bottom right of the map. The four basic moods cover a lot of ground, ranging widely in strength and depth,' says Miller. 'For example, calm can vary from intense concentration to resting ill front of the TV or meditating. Action can be energetic and productive, or it may be man tc and out of control.' This is not about Judging your moods, or even consciously changi ng them. But you'll qUick'ly become aware of what might trigger certain moods. Notice whether the unpleasant moods strike at particular times of day or month. Do you feel anxious around certain people. or depressed after some foods) Make notes around your map. Note also what shifts your mood. Whether it's having a massage. going for a run. or chatting to a friend, understand ing how to change your moods can transform your llfe,

What the map means

There are four basic moods. according to Dr Liz Mi Iler. neurosurgeon and author of Mood Mapping (Rcdale, £899)_ • Action - if your cross is placed in the top right of the graph, you're high in both energy and positivity . • Anxiety - a cross in the top left implies high energy. but feelings of negativity. The combination of these two results in anxiety.

OW

it's time to plot your mood on the map. First, think about your energy levels -_iF you're fssli ng very energetic, put a

THOUGHTS FOR THE DAY

Payin gad a ily visit to tinybuddha.com is gua ranteed to give you a lift. It's a brilliantly simple concept - a blog of quotations from the famously wise, from the Dalai Lama

to Ghandi and the Buddha himself.

Cleverly, you can even choose a quotation catego ry to suit yo ur mood or needs that day. There are also more in -d epth pieces on subjects from feeling safe

with uncertainty to finding your passion in life. Succinct and beautiful, the site con de nses some complex ideas into snippets even the busiest person will have time to read. Health & Fitness55

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'Eau Thermale Avene Spring Water Spray 1£6.50 for 150ml; boots. com) is a soothing water spray for irritated skin. It's also good as a quick refrsshe r on a hot day. I know lots of rnaks-m artists who use it, as it helps set make-up.'

Gwyneth Paltrow

'Rejuvenate lacklustre skin by using an exfoliaior with natural alpha hy_droxy acids (A.HAs), from pineapple or papaya., to refine skin,' says Lula Braithwaite, founder. of organic apothecary looelulacom
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synthetically to mass-produce perfumes: says Harding. Man-made Ingredients. such as synthetic musk and a collection of baddies called phthalates are used to make the perfume last longer on your skin (natural oils evaporate quickly). Every bottle of a mass-produced perfume also needs to smell identical. which Is harder and more expensive to do ~_.. .......-~ ustng essentlalotls. 'Wearing synthetic listed as one of the top five known allergens, perfume perfumes as opposed to has a lot to answer for. natural versions is To make your own tropical. 'The number of synthetic synonymous with zesty fragrance, mix 20ml jojoba chemicals in modern wearing polyester oil and two drops lime essential fragrances Is staggering, instead of srlk or oiI,two drops ginger and four drops and allergies and cotton: one material sandalwood. If it's too strong for sensitivities to them are suffocates the skin. the you, halve the quantities of each on the Inrrease,' says other allows It to essential oil but still use Jennie Harding, product breathe,' says Anastasia 20ml carrier oil.' technical adviser for Brazier. founder of Creative Tlsserand Aromatherapy. Perfumers. Not only do scents 'Svnthetlc perfumes can contain made with essential oils smell between 200 and 3,000 chemicals, heavenly but they work as therapy for your depending on the formulation,' she adds. If physical and emotional wellbeing.. For example, you've ever experienced headaches, nausea, lavender Is relaxing cedarwood is linked to weakness, breathing difficulty and even asthma healthy lung function and clove boosts energy. or panic attacks after spraying or com ing into contact with perfume, you could have a chemical sensitivity. But these acute symptoms Essential oils are highly concentrated and shouldn't be applied directly to your skin. are only half the problem. Synthetic chemicals For information on how to make your absorbed through the skin could suppress own scents from essential: oils, go to your immune system and have been linked aromatherapv-at-horne.corn. You can also to cancer and reproductive problems. More than 5,000 ingredients are used by buy natural fragrances - see the perfumes on the right. Other brands include Jo Wood the perfume 'Industry. The smells of essential and Florescent; see natortsnno.com oils and flower extracts have been copied

he perfume industry has long used the fresh, flowery Image,ry of spring to sell Its scents. But while a phrase such as 'bouquet of floral notes' suggests these fragrances are of natural origin, it's I.ikelythe ingred tents they contei n are synthetic and could be harm ing your health,

Sanctuary Green Tea & Jasmine

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healtha'l1djitnessonline.co. uk

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get hiking

Join the latest fitness trend and pedal your way to good health and a great summer body
WORDS: Laura Pollard

ooray, Cycling has Finally thrown off its dowdy image and being the owner of two wheels is now an enviable thing. From trendsetters on sleek, minimalist single-speed machines hanging out in the new breed of bike cafes to sporty types spurred on by Great Britain's 2008 Beijing Olympics success (eight gold medals. in case you'd forgotten), cycling Is suddenly much less of a minority sport,

Who would have thought helmets, bike bags and bi kes themselves could become so en vogue? If you're not already on the cycl ing bandwagon, it's time you hopped on and pedalled your way into this on-trend activity.

WHY YOU SHOULD CYCLE

On average. riding burns at least five calories per minute. depending on your weight and technique (a 54kg/8Y, stone woman cycling at 9.5mph for an hour will bum around 340 calories, for instance). Increase your calon e bum by switching up a gear, cycl'ing uphill or pedalling faster. Cycle long enough and hard enough and your metabolism will continue to bum calories even after you dismount!

Cycling can create brilliant definition in your legs and bum. If you want great legs, cycle! ,
Celebrities are also getting in on the act. Elle Macpherson is regularly spotted cycl ing her son to school in London. as is football. legend David Beckham in LA Davina McCall. Jimmy Carr and Fearne Cotton are just a few celebs who, between them, cycled the length of the UK to raise over f1 million for Sport Relief The revival of the humble bicycle is connected to our increased awareness of au r health, as well as concern for the envi ronment and a need to reduce our carbon Footprint. Today's tight economy and Increasing travel costs are yet more factors that work in favou r of the Freealternative to the daily commute.

It torches calories

{~li~~~~~a?e~i~n~ee~E ____ in your legs and burn. There's a common misconception it leads to chunky calves and massive th lghs, but if you want great legs, cycle! It's not just your legs that benefit ~ biking also tones and strengthens your back, arms, shoulders, abdominals and core. Working the handlebars sculpts your upper body. The pedalling motion strengthens your lower back and vertebrae, reduong the likelihood of back problems.

s:
-,.._

Health & Fitness 65

{~~~~n ?a~~~sll~i£;~!?v~r daily life - whether biking to work or to meet friends or as a family outi ng at the weekend. One study found people who cycle to work have a 39 per cent lower chance of early death from common diseases than those who take a less energetic method, It also saves you costly travel expenses, so put down the travel card and pick up your helmet instead!

3
4

Just five minutes of "green activity" such as cycling can boost your mood and self esteem
TURN YOUR RIDES INTO A WORKOUT
Up the ante during your cycle rides by using these clever training techniques to target your trouble zones and add challenge to your sessions.

Cycling provides a host of health benefits, including a healthy heart. According to the Brttrsh Hea rt Foundation, cycling 20 miles a week will halve your risk of hea rt disease, Other research shows that cycling helps lower your blood pressure and cholesterol levels, so pedal on to get your heart pumping.

It protects your heart

mood and general wellbeing. According to research by the University of Essex,just five minutes of 'green activity', such as cycling can boost your mood and self-esteem. Another study published in the journal Psychotherapy and Psychosomatics found bike riding improved energy levels by 20 per cent and reduced fatigue. Getting out and about on your bike will also top up your levels of vitamin D which helps tncreaselevels of the feel-good hormone serotonin,

o~!~~~oo;t; 5 {!c~~~!~,~~~
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{~~~g ~!~~f!?nd~?a~t~ approximately 70 per cent of your body weight is borne by the saddle when you're Sitting down. This makes pedalling perfect if you're recovering from an injury or are overweight. 'Cycling is classified as a zero-impact exercise, making it the perfect choice for people with weight-bearing problems in the ankle, knee and hip joints: adds Craig Blain, indoor cycling instructor at The National Cycling Centre in Manchester.

t?r~~~~

Put the spotlight on your legs by using the 'ride easy' position: keep your hips midway back on the saddle, hands shoulder-width apart on handle bars and peddle through with a flat foot. 'This position balances the work around the entire leg: says Blain. For hill rides, Blain recommends the 'seated climb' Position your hips to the back of the saddle, hands sl.ightly wider than shoulder width, pushing through, focusing on pushing your heel down first This focuses more work towards the back of the leg, activating your gluteals (bottom) and hamstrings - the endurance muscles of the leg' says Blain. Whether you have flat or clipped pedals, the emphasis should always be on smooth technique, working with your bike not against it,' says Blain, 'If you're "d ipped in", you'll be able to push and pull the pedals to ensure there's always one part of your leg working, powering you along.'

Work your legs

Use your ride to strengthen your upper body by standing up on the pedals. Simply stand in a. central position when on an Incline or, for explosive power, lean your upper ,..

Train your upper body

Remember you're part of the traffic, so use hand siqnals and eye contact to let d rivers know what you're doing. Always cycle at least half a metre away from the curb, or on narrower roads, in the middle of the lane, so cars a rent tempted to ave rta ke you if there isn't room. Wear a helmet for safety at aII times and make sure it fits you correctly; ask the assistants at you r bike shop to help you choose the right size. Wear gloves with paddi ng on the palms too, even

in summer, to help prevent pain in the ulnar and medial nerves, Lights are essential when cycling to work at dawn and dusk. Legally, you need to have a white front light, a red rear light, a red rear reflector, plus a mber reflectors on the front and back of ea eh ped ail. Reflective wear on your body and accessories are also good safety essentials. For more information on light req ui rements, go to dflgoll.uk. lnvast in the best lock you can afford

-they're graded between bronze, silver and gold. Lock the frame and both wheels to an irnmova ble object, with the lock facing downwards. Take anything removable, such as the saddle, with you. Always lock your bike up in an open, well-lit spa ce, ideallvwnh CCTV. Always ride with emergen ey kit including a spare tube, punctu re kit, Allen key, chain breaker, tyre levers, zip ties, money and a mobile. Fine tune your repair skills with British Cycling's Pro Tool School. Call 0161· 2742D49, or see britishcycling.org.uk

66 Health & Fitness

II heaithandjitnessonline.co.uk

get biking

.Ii

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Keep thirst at \. bay by riding with .~ ~ water bottle kept . in a bottle cage on \" your bike frame. ".
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T1Y these two samplE workouts to burn calories and tone your lEgs.

1. Calorie burner

60-minute interval workout

• 10minutes Cycle for five min utes in 'rid e easy' position (see opposite), focusing on increasing your heart rate (RPE or rate of perceived exertion should be an easy to medium 3-6 out of a maxi m um of 10). Next, cvcl e for five minutes in ride easy, accelerating up to 100-110RPM (pedal revolutions per minute) every 60 seconds and slowing down again, focusing on speed control and muscle burn in the last 10 seconds of each minute (RPE 5-7).

. . 5x1 minute Pedal at 90RPM for 40 seconds while seated in racing position (see page 68) at RPE 6-7. Then pedal at 130R PM for 20 seconds, standi ng in 'attack' position (see page 68) at RPE 8-9. Repeat five times.
I • 3 minutes Do three minutes sitting in ride easy position (RPE4-5).

II II Five minutes sitting in ride easy position, RPE 4-5. Decrease from 90RPM to 50RPM, to lowerthe heart rate until back to normal a nd flush out lactic acid until the legs feel lighter.

Foc us on the legs, lower hac k and shoulders.

2. Leg strenath

60-minute intervdfOOrkout

• 10minutes Five minutes, seated, focusing on increasing your heart rate {RPE 3-6).Then five min utes, seated, accelerating up to 100-11 ORPM every 60 seconds, then s.lowing down again, focusing on speed control and muscle burn in the last 10 seconds of each minute (APE 5-7) .
....a.Ii.l.:l&· ...... ·1.;Q5 minutes

Ped al at 75 RPM for five minutes, alternatin g between 'seated climb' and 'standing climb' positions every 30 seconds (RPE8-10).
I • 3 minutes, sitting in rid e easy position (RPE 4-5).

(RPE4-5). Dec rease from 90RPM to 50R PM, to lower the heart rate until back to normal and flush out lactic acid until the legs feellig hter. As in Calorie burner.

Health & Fitness 67

get biking

body forwards so you're centred over the top of the handlebars, known as the 'attack' position, 'Cycli ng stand ing up means you can use your upper body to anchor the power through your legs as well as using your body weight to power the pedals,' says Blain, 'But stand ing up also means you have to work hard to carry your body weight: Ridillg over changing terrains and comering also helps develop your upper body and increases your effort, says Blain,

As soon as you get on your bike, you're working you r core to ba lance yourself. But you can enhance the demands on your abs for greater results. 'You can actively engage your core by simply drawing your belly button in towards your spine,' says Blain. 'Focus on tightening your abs, but don't hold your breath' Use your core to keep you r back flat, shoulders down and stomach held in for the ideal ergonomic posltlon that will also prevent fatigue and help maximise your leg work.

Strengthen your core

Pump your heart

To get your heart beating, try a low-resistance interval session. 'Start in a low gear with only a little resistance and slowly increase your pace over five minutes, then slow down and repeat several times,' says Blain, This gradually makes your heart work longer and harder and improves cardio fitness levels, Cycle in the 'racing position' with your hips forward on the saddle and toes pointing down, This is ideal for prolonged high-pace riding as it'll t.rain you to work harder for longer, •

MUST-HAVE BIKING KIT FOR SUMMER

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68 Health & Fitness II healthand/itnessonlil1e.co,uk

, m ma "
WORDS: Gabrielle Nathan

Ever wondered exactly what goes into producing Britain's top female athletes? We reveal the extreme exercise, diet and physiotherapy regimes that help three of our finest stay at the top of their game

70 Health & Fitness II healihanrijitnessot1iine.co.uk

athlete regimes

Health & Fitness 71

athlete regimes

..w.~.???!:!gt.qn, 34
Chrissie Wellington is . .
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Chrissie

THE TRlATHLETE DIET o

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Ironrnsn Cham . a tnathlete and triple W rI of pion, competin . 0d a 3.8km swi rn, 180km g In races that consist IUn. Well ington got int t1cycleand full marathon the age of 28, and tUTI0 le sport fairly late, at later, In 2007 th led professional a few W Id ,e same yearsh years or Championship in Ha .e won the Ironman wall at her first attempt

To meet her fuel requirements of 4,000 calories a day, Wel\ington eats three large, weH-balanced, healthy meals a day as well as snacks such as thie power bars and her iavourite smoO , made from raW pumpkin, ginger, frozen banana, coconut milk, water and cake-batter flallour Muscle Milk light (£26.99 for 150g', monstersupplements.com \. an During the twO dayS leading up to an lronm , Wellington sticks to plain, simple food to maximise her energy reserves and balance blood sugar. Breakfast is a bowl of porridge with tahini and hOney, lunch is a couple at bagels with cheese or meat and olive oil and dinner is tuna pasta with tomato saUce. On the morning of the race she has porridge made from rice flour for breakfast. post-race, she's been known to eat twO burgers, three plateS of chips and 15 doughnutS\

athlete re~ifJnes

Victoria f~!!:..41.~.tQ.!i!.;?Q .
Olympic gold medallist Victoria Pendleton learned to pedal around the same time she learned to walk and has been competing ill cycling competitions since the age of nine. She won her fi rst international race in .2003 and has since won countless medals including gold 'in the Beijing Olympics in 2008. Health & Fitness73

athlete regimes

Beth

THE GYMNAST'S
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!tyeddle, 26

weddle has been l • was s een involved World Chern pion Beth ill . even. She . gymnastic" national tea ' was a member of the ' ~ since she the 2004 01m at the age of nine and British junior vmprcs aged 19. competed in

nd Because ot\he (elletiti,;ea gra\lit't deNing nature onweddle's training, she lle o'lte needs daill/ phl/siot\16ralll/· S\16'11na s n an assessment to check whet\"ler she' sustained iniUries during the da{s training or whether t\lere's anl/ damage to her muscles she's not I/et aware of.'Treatment is often in t\16 form 01 a sllOrts massage, a Wile of deell-tiSSue massage that can be Ilainful, If she has to take time out due to iniUI"I/ .'Tweddle uses visualisation techniques. goingthroUg\l \let routines acK in her mind so she can gO stra'lg\ltb into training once she's healed.

REGIME

race for the

www.gosh.org/health 020 7239 3164 raceforth,ekids@gosh.org

;1
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-------

_____ -

health trend

our
For good health, make sure your internal pH level is at its optimum
WORDS: Antonia Kanczula rom blood pressure to cholesterol level, most of us are aware of au r vital health statistics. But do you know what your pH ls? A marker of how acid or alkaline your body is. your pH levelis increasingly being hailed by natural health experts as a key indicator of heal th and wellbeing. The body needs to maintain a certain acid-alkaline balance. This balance is one of the keys to keeping healthy and slowing the ageing process," explains Hazel Courtsnev, author of 500 of the Most Important Health Tips You'll Ever Need (£12.99, (1CO Books, cicobooks.co.uk) Modern life is destabilising our innate balance, continues Courteney. 'The body needs to be around 70 per cent alkaline and 30 per cent acid, But In the West, the average person is 80 per cent acid and 20 per cent alkaline. Most modern lifestyles and diets are actd-forrmng and if the body remains in an acid state for too long, this acdrtv can trigger degenerative diseases: Now there's a new wave of pHba lancing therapies, from alkal.ising juice cleanse programmes to exercise classes, to help counter the problem. which conduct chemical reactions in the body, need a specific pH to function properly, otherwise they'll slow down, getting worse over time: What may start out as fatigue, poor dlgestlonand dull skill, may eventually contribute to chronic conditions such as osteoporosis and arthrltls. 'If the blood becomes too acidic, it may start withdrawing alkal.ising minerals, such as caklurn, from the hair, skin and nails, then moving on through the body: says Courteney, Healthy eat: ng and staying active will help balance your pH (see page 78), There's no definitive test for bodily pH some natural practitioners test saliva or urine - but a good starting po int is to give your lifestyle the pH once- over,

, Every cellfunctions more efficiently when it's predominantly alkaline'

The pH scale is a measure of how acid or alkaline your blood and bodily flutds are. On a scale of 0 to 14, below seven Is said to be acidic, seven Is neutral and above seven Is alkaline, 'Every cell functions more efficiently when it's predominantly alkaline: says Cou rteney. By wh ich, we're talki ng around 7.4 on the pH scale. When your acid-alkaline balance is out of kilter, the consequences are wide-ranging. explains homoeopath and nutrition 1stMaria Jevtlc (famllyhomeopathy.co.uk), 'Enzymes,

Food/or thought
The most acidic-tasting foods aren't necessarily the worst culprits - what causes pH imbalance ill our bodies is 'acid-forming' foods, explains Cassand ra Barns, nutritionist at The Nutri Centre (nutrlcentre.com),

>-

Health & Fitness77

health trend

, The most acidictasting foods aren't necessarily the worst culprits'

When lemons are digested and absorbed, they're alkalising. Foods that break down to leave a residue high in minerals such as magnesium, calcium and potassium tend to be alkahstng.' The 'acidifying' group includes foods rich in protein, anything animalderived including dai ry, plus wholegralns, refined sugars, alcohol, pulses and nuts. Acid-forming foods are obviously not universally bad. 'But to keep your body tissues well-balanced, you need to outweigh their intake by eating mostly fresh, natural vegetables and some fruit, says Jevtlc. Try to eat meals that are three quarters alkaline forming and a quarter acid forming: she says. It's not just food that's acidifying - stress and pollution are too. Stress not only triggers unhealthy eating habits, it causes us to shallow breathe, leaving more carbon dioxide - and hence acidity - in the body. Harmony alkalises and disharmony acidifies,' says Courteney. Any kind of de-stressing activity wl II benefit your pH, but natural health experts are now pioneering targeted therapies. North london alternative health centre Alchemy (alchemythecentre.co.uk) is leading the way. with alkalised yoga studios, 'In a pollutiondense environment, it's harder for yoga to work its alkalising magic,' explains Alchemy co-founder and yoga teacher Simon Andresz. 'So by using state-of-thea rt machines to cleanse the al r, we give our bodies an even better chance: Alkalising negative ions are also abundant in mountain air and around flowi ng water, so try spend ing more time outdoors. •

Easy steps to pH harmony

Fresh is best
Fruit and vegetables generally have an alka lising effect on the body but some are better than others. Dark green veg such as cabbage, watercress and spring greens, for instance, are high in alkaJising chlorophyll. 'The most alkalisinq fruits are melons, papaya, dried dates, mangoes, lemons.limes and figs: says Courtenev into your week Iy programme. It'll de-stress your mind and harmonise your breathing. 'When you breathe more oxygen into the body. it has an alkaline effect,' says Courtsnsv

Sweet and savoury

Avoid sweets and fizzy Alka Clear powder which drinks. 'If you're a chocoholic, contains magnesium ask at your health food carbonate, potassium shop for a raw, suqar-free bica rbonate and sodium bica rbonate, £ 14.20 for chocolate bar: says Courteney Try alternatives 25091, nutricantra.com to white sugar. 'Honey, ag;ave and brown-rice syrup are Avo.id stimulants alkalising. But don't overdo it Eschew the instant pep-ups - they're still sugar!' Go easy that we turn to in times of on acid-forming malt vinegar stress - incl uding tobacco, and swap your alcohol and processed table ~_ recreational drugs - and swap your usual sahfora f euppa for herbal tea to natural. (( 1 quality cut down on caffeine, variety. 'It should be Ionised and energised free of anti-car ing and Purified water bleaching agents: has an al kalising adds Jevtic effect. Try Water Filter M<ln to get a fi Iter Mineral max system installed at home 'In terms of supplements, Iwaterfi Ite rrna n .co .uk], mine ra Is, especially in the And keep acidic pollution form of carbonates or at bay with an a ir pur ifier: the Serumi Mi Air Clean is bica rbonates can help available from Alchemy for alkalise the body: says Barns Try Higher Nature £23999 (020 72676188).

Go green
Go for green plant extracts including wheatgrass and algae varieties spirulina and cblorslla, says Bams. 'Spirulinais one of the richest plant sources of minerals, accounting for its alkalising effect' Try Dr Schulze's Superfood Plus, a blend of spiruli na. cblorella. barley grass, wheatgrass, alfalfa, purple dulse seaweed and acerola che rry 1£36 for 396g, nutricentre.com).

....

Holistic exercise
Exercise in moderation and integrate a mind-body technique such as yoga or meditation

1 cucumber
Try this alkaltsmg Juice recipe from Radiance Juice Cleanse delivery service. 'Green juices are alkalislng for the body and therefore particularly cleansi ng,' says Radiance's Clare Neill. This juice is packed full of antioxidants, particularly from the dark green leafy kale and apples. Cucumber and parsley are natural diuretics, stimulating the kidneys, which are important organs of detoxlftcatlon If possible, use organic ingredients to make this juice.'

4 green apples 1 lemon 2 handfuls of kale 1 small handful of parsley

• Chop up th I! ing red ients so they'll fit down th e shoot of you r j ui c e r. • Mix up the ingredients before feeding it through the juicer. This will help the leafy green ingredients juice, • Drink immediately.

For details of Radlance·s new Greens Cleanse Programme. a three- or five-day juice diet designed to restore your pH balance. visit radiancecleanse.com.

78 Health & Fitness 1/ healt1umdjitnessonline.co.uk

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Q+A
YOUR STYLE QUERIES SOLVED

I've just found outI'm pregnant and want to stay active. Where can I find maternity workout gear? Support and comfort are paramount Pick trousers with a wide waistband that sits over your bump for maximum comfort and a vest top with a hidden bra to support your 9 rowi ng bust during low-impact activity. On-I ine stores mothercare.com ..

sportvbump.com and [ojornamanbebe.corn all have a good range of matern ity workout basics. For yoga, our favourite brand is p rettypre gna nt. c o. u k, wh ich has soft cotton trousers and tops that are perfect for lounging in too" Try its Yoga Wrap- Shirt and the Flo ri a Trousers" £45 ea ch, For a good range of maternity swimsuits plus sound sports bra advice, try brasarnums.co.uk.

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94 96

BODY PARTS WORKOUT

Slim your thighs ..

KETTLEBELLS WORKOUT
Get amazi ng resu Its - fast.

102 FITNESS KNOWLEDGE

Improve your flexibility.

103 MOVE OF THE MONTH

Boost your bottom.

104 SUCCESS STORY

'I overcame injury and am fitter than ever.'

105 KIT TEST OUT

The best swimming goggles.

106 RUNNING EXPERT

The benefits of doing yoga.

109 MY WORKOUT
GladiatorCaroline Pearce.

110 SPORTS NUTRITION

Make your own energy bars.

112 MATT ROBERTS' TRAINING TIPS

Try plyometrics moves to boost your power.

Health & Fitness 93

Perform these moves for slimmer, stronger thighs

LUNGES

1. BARBELL
Keep your shoulders back so th e bar rests comfortably on your shoulders and upper back.

REPS:12 each leg BENEFITS: This move will not only hit the muscles In your thighs, hamstrings and bottom, it'll also improve your balance and co-ordination. HOW TO DOlT a bar across your upper back with an overhand grip. o Stand with your right foot in front of your left in a spilt stance. o Slowly lower your body so your rear knee nearly touches the floor, pause, then dynamically push yourself back up to the starting position.

o Hold

BACK
Maintain tne
natural arch in your lower back.

CORE
Brace your core and keep your torso as upright as possi ble.

FEET
Place your feet

two to three feet apart MAKE IT HARDER!

LUNGE CHOP
o Holding
Reps: 10 each leg a kettlebell and rotating your torso as you lunge not only challenges your core and upper body but will also get your heart rate up.

KNEES
Make sure your knees stay in line with vour tcss as you lower your body.

MAKE IT EASIER!

BODYWiEIGHT

SPLIT SQUAT

REPS:20 each leg OOoing a standard bodyweight spilt squat requires less strength and balance than the weighted version. This makes it easier while helping you master perfect form.

94 Health & Fitness /I healthandjitnesso111ine.co.uk

focus on ...

2.0FFSET SQUAT~=REPS:15 each side BENEFITS: Holding a medicine ball on one side throws you off balance, which means your core, bottom and legs have to work extra hard to control the movement.

Hold a weighted ball on your right shoulder and stand with feet just Wider than shoulder-width (aj. a Lower into a squat until your thighs are parallel to the ground (b). Pause for a second before pushing through your heels as you rise. Complete all the reps before placing the ball on you left shoulder.

3.0NE-LEGGED DEADLIFT
REPS:12 each side BENEFITS: Th is challenging toning move wi II help you build better core strength. It also targets the gluteals and backs of the legs to help you ditch wobble and cellulite for good. Holding a kettlebeH in your right hand, balance on your left leg, making sure your supporting knee is slightly bent (a). a Engaging your core muscles, lean forwa rd from the hips, lower'ingyour upper body as far as you can while maintaining a straight torso (b). a Stop when you feel a slight stretch in your hamstring, pause, then squeeze your bottom to help you come back up to the starting position.

II

4.BODYWEIGHT SQUAT WITH BAND

REPS:15 BENEFITS: Pushlng your knees out against a resistance band as you squat will not only strengthen your quadriceps, hamstrings and calves but also target the smaller, hard-to-reach muscles in your outer thighs and gluteals. a loop with a resistance band by tying a knot and place both legs in the loop, positioning it so it's just above your knees. Hold your arms out at shoulder height (a), a Lower as far as you can by pushing your hips back and bending your knees. As you lower, focus on pushing your knees outwards against the resistance band (b).

o Make

STRETCH: SIDE-LYING QUADRICEP STRETCH

<:
:>'

STRETCH IT.OUT!

You should feel

il'

0 lie on your right side and bring your left foot up to you r bottom.
0 Hold your foot with your left hand. Hold for

20

seconds then repeat

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on the other side.

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Ui

For more

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tips and products, visit heal thandfitnessonline/thighs

Health & Fitness95

workout

Kettlebells rev up your metabolism and shape your body fast. Here's how to get the most from them

ettlebslls are all the rage at the moment. 'Fitness gurus everywhere are ex, cited ,about these cast-iron weights, says celebrity tra iner Nick Mays of lkeepflt.corn. 'They're user-friendly (you can use them in or out of the gym and only need one bell to get an all-over workout) and allow you to swing from one move to the next without stopping, creating a cardia and resistance workout all at once.' Researchers recently found a 20-minute kettlebell workout can torch almost 400 calories, the equivalent of runni ng a six-

minute mile pace, or cross-country skiillg fast uphill, This is just aile of a long list of benefits: says Mays. 'You'll not only get a higher~intensity workout than standard weight-tralnmg routines. you'll add definition to your entire body while improving heart and lung efficiency and working the body in a completely different way.' This is because the kettlebells' weight isn't evenly distributed, so your stabtllser muscles have to work extra hard to keep your body balanced, Do the following exercises back-to-hack with as llttle rest as possible. Rest for two minutes, then repeat for a total of three Circuits.

KE1TLEBELLS
THE HANDLE
'Kettl ebe II lifts req uire a. lot of movement so it's important you keep your back straight head in a neutral position and your shoulders tucked down and back by squeezing them together,' explains Mays.

THE GRIP
Keep your wrist in a straight line at all times, says Mays. 'This will prevent injuries and help you transfer more force from your core to the kettlebell.' 'This bulk of weight atthe end of a "lever" will create instability, especially when swinging and pressing it' says Mays. 'Keep your weight on your heels to engage the muscles in your gluteals and hamstrings:

96 Health & Fitness Ii

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workout

WARM-UP
Make sure you do these moves before the main workout to help avoid injury.

GLUTEAL BRIDGE REPS: 10 EACH LEG

• Lie face-up with your knees bent and feet flat on the floor. Lift one leg off the floor so the foot's pointing to the ceiling (a) and raise your hips so your body forms a straight line from your shoulders to your supporting knee (b). Pause, then lower your hips towards the floor.

TUBE WALKING

REPS: 20 EACH DIRECTION

• Step into an exercise band so it's just above your ankles. Bend your knees into a slight squat and place your hands on your hips (a). • Pull your belly button in toward your spine and Sidestep to your right, making sure your feet face forward at all times (b). Repeat, stepping to the left.

Do the exercises one after the other as quickly as possible. Rest for two minutes, then repeat. Do a total of three circuits.

THE WORKOUT

SWING

REPS: 30 SECONDS
• Grab a kettlsbell with both hands, letting the bell hang In Front of you. • Squat down until your thighs are parallel to the floor (a) and swing the bell between your legs and behind your hips. • Immediately stand up and swing the kettlebell up to head height whi Ie pushing your hips Forward and contracting your giuteals (b). • Drop back to the starting position. ~

Health & Fitness 97

workout

ROTATION REPS: 30 SECONDS

• Stand with feet shoulderwidth apart and hold your kettlebell in front of you with both hands (a). • Keeping your elbows dose to your body, contract your ebdormnals and rotate your body to the right, pressing the bell out once you're all the way around (b). • Pause,then return to the start, this time rotating to the left and pressing the weight out to the left (c).

CHEST PASS

PLIE SQUAT TO ROW REPS: 30 SECONDS

• Stand with you r feet wide, holding the kettlebell in front of you with both hands. • Slowly lower into a squat and go as deep as you can, keeping your knees and toes aligned (a). • Pause.then push back up through your heels. • Once you're stand lng, row the kettlebef up to chest height (b) before lowering it back to the starting position.

ABDOMINAL CRUNCH REPS: 30 SECONDS

• lie on your back on the floor with your knees bent and feet flat. Hold the kettlebell close to your chest (a). • Contract your abdom lnals and Iift you r torso so your shoulders are off the floor. • As you crunch up, press the kettlebell straight up so your arms are at eye level (b). • Pause,then bend your arms to return the bell to you r chest as you slowly lower back to the ground.

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workout
V-SIT ROTATION REPS: 30 SECONDS
• Sit on the floor with your knees bent and feet flat. • With both hands holding the kettlebell. hold your arms out in front of your chest. • lean back so your body is at a 45' angle, lift your feet off the floor and rotate to the right as far as you can (a), • Pause,then reverse your movement and twist all the way back to the left as far as you can (b),

BICEPS CURL REPS: 30 SECONDS

• Stand ing with your feet hip-width apart and your core tight, place your hands on the sides of the kettlebell handle and hold it so your arms are straight down (a). • Squeezing the kettlebell, curl it up by slowly bending your elbows (b) • When your elbows are fully bent, slowly reverse the motion $0 your arms are straight again

SQUAT TO SHOULDER PRESS REPS: 30 SECONDS EACH ARM

• Stand holding a kettlebell just above your right shoulder, elbow bent. • Squat down as far as you can while keeping your heels on the floor and your knees in line with your ankles (a), • Pause in you r squat, then push through your heels to stand back up, • As you stand, press the kettlebell over your head so your elbows straight (b). • Slowly lower the kettlebell back to your shoulder and return to your squat • Continue for 30 seconds before repeating with the other arm (cand d).

...

Health & Fitness99

workout

Health & Fitness Specialists

COOL-DOWN
A cool-down helps your muscles relax and brings your heart rate down.

TUBE WALKING REPS: 10 EACH DIRECTION

• Step into an exercise band so it's just above your ankles, Bend your knees into a slight squat and place your hands on

your hips (a). • Pull your belly button in toward your spine and side-step to your right. making sure your feet face forward at all times (b). • Repeat. steppmg to the left.

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• lie f'lat on your back with your feet together and legs straight • Flex your left knee to 90' and place the knee on the ground on your right side, • Use your right hand to hold your knee down, then extend your left arm out on the floor to your left. Hold for 30 seconds. Repeat on the other side. •

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100 Health & Fitness Ii

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