Women's Fitness - February UK

HEALTHY BODY
HEALTHY MIND
LOSE
BELLY
FAT
GET BACK IN
SHAPE TODAY
12
Healthy
resolutions
for busy
women
INSTANT
ENERGY!
Your easy
yoga detox
YOUR
FITTEST
YEAR
STARTS
TODAY!
Look
hotter
Gorgeous beauty xes
EAT MORE,
SLIMYour5-daydiet
DOWN
16
QUICK
RECIPES
Tasty & healthy

WOMENSFITNESS.CO.UK
ISSUE 136 | FEBRUARY 2015 | 3.99
February 2015
84
contents
O N TH I S M O NTH S COV E R :
32
57
98
92
64
46
Top, 62, Lululemon

Leggings, 22.99, Bershka
Trainers, 85, Nike
PICTURE: SIMON TAYLOR STOCKISTS: BERSHKA.COM; LULULEMON.CO.UK; NIKE.COM
76
features
076 Fitness heroine
Sophie Radcliffe gets

us raring to pack our
bags for an adventure
078 2015s Healthy

Food And
Drink Awards
Your pick of the best

brands out there!
February 2015 | womenstness.co.uk 5
contents
032
038
043
046
050
052
053
092
096
balance and cardio ness with

this months QuickieCardio
Bounding class
Get a at tum fast! Get back
to your best with our new
year fat-burning exercises
Be the best! Check out
our awesome BMF workout
Test your tness Test your
tness with easy peasy
DIY tness checks
Reboot your vitality
Follow these yoga stretches
to re-energise your body
Fitness scene The latest tness
products, including our top
three activity trackers
Legs, bums and tums
A ve-minute workout to target
those key problem areas!
Reviews We test out the latest
DVD, book and app releases
health
12 months to a healthier you

Work towards a happier,
tter and healthier you
one month at a time
Ask the expert Our expert
Amanda Hamilton helps
you tackle stained teeth
for a brighter smile
98
098
102
103
106
110
121
116
117
121
beauty
New year, new routine

Refresh your look-hot regime
with our top beauty tips
New treatments We check out
the latest beauty treatments
Beauty heroes Our pick of
the hottest new products
nutrition
Healthy food inspo Bloggers,

recipe books and top tips for
a great year of food in 2015
Fresh and natural Healthy
and tasty food to keep you
on the straight and narrow
Healthy bites Our round-up of
the latest products and snacks
to boost your healthy eating
Food focus: coffee Theres
more to this wonderful
bean than just caffeine
New year, new menu
Inject some modern fun
into those classic recipes
you know and love
Meet the experts

AMANDA HAMILTON
is a nutritionist,
author and TV
health expert.
AMANDA HELPS
YOU BRIGHTEN
THAT GORGEOUS
SMILE WITH HER
TOP TIPS ON P96
6 womenstness.co.uk | February 2015
NEW YEAR, NEW

YOU SPECIAL
Bring on 2015!
058
062
Get set for success

Our top tips to make
2015 an amazing year,
whatever your goals!
Team WFs secrets
We share all the health
and tness tips and tricks
that help us stay at the
top of our game
Every issue is packed with advice from our expert
MARK WOOD
is a British Military
Fitness instructor.
DEAN HODGKIN
is a fitness expert
and fitness writer.
EMILY-CLARE HILL
is a yoga instructor
at Yotopia.
MARK GETS YOU

UP AND OUT OF
BED FOR AN
EARLY MORNING
WORKOUT YOULL
LOVE ON P38
DEAN HELPS YOU

MEASURE YOUR
PROGRESS WITH
HIS EASY AT-HOME
FITNESS TESTS
ON P43
EMILY GIVES YOU

A RE-ENERGISING
YOGA WORKOUT
TO SET YOU UP
FOR THE NEW
YEAR ON P46
PICTURES: SIMON TAYLOR; SHUTTERSTOCK LETTERS

MAY BE EDITED AT THE EDITORS DISCRETION
exercise
030 Class on trial Work your core,
February 2015
Trending
What we did this month

58
SURVIVAL OF THE FITTEST
Editor Joanna tested her mettle and

her nerves at Londons zombie-tastic
2.8 Hours Later Run
Ive been getting

creative with protein
powder... muffins,
soup, anything goes!
JOANNA
Editor
Im enjoying
taking on some
cycling challenges!
AMANDA
Fitness editor
Im loving trying out

all the new classes
at Virgin Active
ELLIE
LUNCH DELIVERY
Team WF noshed down on a delicious,

healthy lunch delivery from the lovely
team at lunchboxlondon.com. Nom!
Something on your
mind? Share it with WF
We want to hear from you!
62
STAR
COMMENT
Have
your
say
Womens Fitness readers say
With only eight weeks until Christmas I started to feel my goals were out of reach.
Disappointed with my recent PT sessions, I decided since reading this months mag
to give it a go on my own. With page after page packed with healthy advice and smart
fat-burning exercises I feel sure that with a little help from my friends at Womens Fitness I will look
and feel great by 25 December!! Keep up the great work and THANK YOU!
Lydds, via email
We asked
GET IN TOUCH
AND WIN!
How dedicated are you to sticking

to your tness resolutions?
I take the saying

start as you mean
to go on seriously
so Ill definitely be
putting in that extra
effort when it comes
to the new year.
Molly, Kent
064 Slim in ve days
069
Our 5-day diet plan

will help you stay
focused on great
nutrition for 2015
Five-day starter
A simple workout
plan to kick-start
a healthy new year
I find it difficult to
stay on track after
the festive season,
but having healthy
and fit friends around
to motivate me
really helps.
Jasmine, via email
Theres no point
making a resolution if
you dont intend to
stick to it. Ive already
started working out
more than usual to
make up for lost time.
Sharna, Manchester
NEXT ISSUE: What is your go-to method

for an effective detox?
contact us...
Next months star letter

winner will become the
proud owner of Cargo
Cosmetics complete
eye make-up set, which
includes the Lets
Meet in Paris Palette,
Swimmables Eye Pencil
and Picture Perfect Eye
Shadow Primer all you
need for the ultimate
smokey eye look!
Worth 61,
cargocosmetics.
com
Email: team@womensfitness.co.uk
Write to: Womens Fitness Have your say,
Unit 011, Netil House, 1 Westgate St, London, E8 3RL
Tweet: @WomensFitnessuk
Facebook: facebook.com/womensfitnessmagazine
panel. Introducing this months health and fitness gurus

AMANDA KHOUV is
a qualified personal
trainer, WFs fitness
editor, wearer of
warm hats and
serious coffee lover.
AMANDA GIVES
YOU A FLAT-TUM
WORKOUT ON P32
SASKIA GREGSON
-WILLIAMS
is a ballet dancer and
a food blogger at
naturallysassy.com.
SASKIA HELPS YOU
SET UP YOUR OWN
HEALTHY FOOD
BLOG ON P106
JORDAN BOURKE
is the author of
Natural Food
Kitchen.
JORDAN MAKES
COOKING HEALTHY
AND TASTY
FOOD EASY
PEASY ON P110
NICOLA
SHUBROOK
is a nutritionist.
NICOLA TELLS
US WHY COFFEE
ISNT ALL BAD
AND WERE
DELIGHTED!
ON P117
EDITORIAL
Editor JOANNA KNIGHT
joanna.knight@littlehackney.co.uk
From the editor

Joanna Knight
Features Editor LOUISE PYNE

louise.pyne@littlehackney.co.uk
Deputy Editor ELLIE MOSS
ellie.moss@littlehackney.co.uk
Sub-Editor KAREN STADDON
karenstaddon@gmail.com
Fitness Editor AMANDA KHOUV
amanda.khouv@littlehackney.co.uk
Junior Writer LISA NGUYEN
lisa.nguyen@littlehackney.co.uk
Womens Fitness editorial,
Little Hackney Ltd, Unit 011,
Netil House, 1 Westgate Street,
London, E8 3RL
T/020 3095 9710
ART & PRODUCTION
Art Director NICOLA KERR
nicola.kerr@littlehackney.com
Production MICHAEL HILLS
michael_hills@dennis.co.uk
CONTRIBUTORS
Katherine Ducie, Dean Hodgkin,
Jenifer Howard, Gabrielle Nathan,
Natalie Roberts, Nicola Shubrook,
Fanni Williams
BRING ON 2015
Reach for the stars
with our top tips
ADVERTISING
Managing Director
JULIAN LLOYD-EVANS
Advertising Manager LUCY PALMER
lucy_palmer@dennis.co.uk
T/020 7907 6581
Senior Display Executive SARA SHAH
sara_shah@dennis.co.uk
T/020 7907 6707
Media Sales Executive REBECCA POTTER
rebecca_potter@dennis.co.uk
T/020 7907 6547
Agency Sales Manager
CLAIRE-ELOISE OFARRELL
Claire_ofarrell@dennis.co.uk
T/ 0207 907 6688
Account Manager LISA JAY
Lisa_Jay@dennis.co.uk
T/ 0207907 6765
Regional Advertising Sales
THE MEDIA CONSULTANTS LTD
T/01423 569 553
12 MONTHS
OF HEALTH
Reboot your mind
and body this year
MARKETING
Marketing Co-ordinator JAMES YOUNG
james_young@dennis.co.uk
SYNDICATION
Syndication Sales Manager
RYAN CHAMBERS
ryan_chambers@dennis.co.uk
T/+44 (0)207 907 6132
Licensing Manager CARLOTTA SERANTONI
carlotta_serantoni@dennis.co.uk
T/+44 (0)207 907 6550
Licensing & Syndication Assistant
NICOLE ADAMS
nicole_adams@dennis.co.uk
T/+44 (0)207 907 6134
MANAGEMENT
Group Publisher RUSSELL BLACKMAN
Publisher NICOLA BATES
Newstrade Director DAVID BARKER
Subscriptions Director LUCY DAVIS
SENIOR MANAGEMENT
Chief Financial Officer BRETT REYNOLDS
Group Finance Director IAN LEGGETT
Group Managing Director IAN WESTWOOD
Chief Executive Officer JAMES TYE
Company founder FELIX DENNIS
DISTRIBUTION
Seymour Distribution Limited,
2 East Poultry Avenue, London, EC1A 9PT
T/020 7429 4000
TO SUBSCRIBE
Customer service 0844 844 0246
Email womensfitness@servicehelpline.co.uk
UK subscription price: 33 for 13 issues;
Europe/Eire: 47.50, rest of the world: 59.30.
You can manage your existing subscription
through subsinfo.co.uk please refer to this site
for queries about your subscription.
PICTURE: DANNY BIRD
PUBLISHED BY
Dennis Publishing Ltd, 30 Cleveland Street
London W1T 4JD, womensfitness.co.uk
NEW THREADS
Treat yourself to some
gorgeous kit this NY
Januarys here and its

the time to make those
important resolutions
and attempt to stick
to them. And were
here to help!
Turn to page 57 to
discover how you
can succeed in 2015,
whatever your goals.
Weve got tips from
team WF, an easy fiveday kick-starter diet and
a simple, but effective
five-day workout plan
to get you started!
Plus weve got 2015s
most important
health goals covered
(page 92); the easy
beauty resolutions you
need to make for
glowing skin all year
round (page 98); the
foodie bloggers that will
revolutionise your eating
(page 106); and hot
new year fashion to
earn you style points
while you work up a
sweat (page 84).
The health and fitness information presented in this magazine is intended as an educational resource and is not intended as a
substitute for medical advice. Consult your doctor or healthcare professional before performing any of the exercises described in
this magazine or any other exercise programme, particularly if you are pregnant, elderly or have chronic or recurring medical conditions. Do not
attempt any of the exercises while under the influence of alcohol or drugs. Discontinue any exercise that causes you pain or severe discomfort and
consult a medical expert. Neither the author of the information nor the producer nor distributors of such information make any warranty of any
kind in regard to the content of the information presented in this magazine.
Womens Fitness Copyright Dennis Publishing Ltd. Womens Fitness is a trademark of Felix Dennis.
All rights reserved. Womens Fitness is a trademark and may not be used or reproduced in the UK or Republic of Ireland without the permission of
Dennis Publishing Ltd. Womens Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is sold subject to the following
terms: namely that it shall not without the written consent of the Publishers first given be lent, resold, hired out or
otherwise disposed of by way of Trade at more than the recommended selling price shown on the cover and that it shall not
be lent, resold or hired out in a mutilated condition or in any unauthorised cover by way of Trade or affixed to or as part of
any publication or advertising, literary or pictorial matter whatsoever.
FOODIE FUN
All the foodie inspo
you need for 2015
WE
LOVE!
Joanna
Happy New Year!
This
months
cover
Photography:
Simon Taylor
Make-up: Alisha Bailey
Model: Montana,
nevs.co.uk
Styling: Joanna
Knight, Ellie Moss
Clothing: Bra, 30,
nike.com; Leggings,
28, adidas.co.uk
5-DAY DIET
Kick-start
a healthier
new year the
easy way!
Dont miss a single issue of WF !

If you cant always find Womens Fitness in store, help is at hand! Just complete this
form and hand it in at your local store and theyll arrange for the latest issue to be
reserved for you. Some stores may even be able to deliver the magazine to your
home. Just ask! (Subject to availability)
PLEASE RESERVE/DELIVER MY COPY OF WOMENS FITNESS ON A REGULAR
BASIS, STARTING WITH ISSUE
Title
First name
Surname
Address
Postcode
Telephone number
I just cant
help myself with the
White Chocolate
Raspberry Ripple.
Even better,
I dont have to!
Rachel Hobbs, Dietitian and advanced personal trainer
Protein, bar none

Get ready for the new protein bar from Reflex Nutrition which provides
20 g of milk protein, healthy fats, healthy carbs and healthy stevia
sweetener. Given the taste, you might want to eat these all day long.
Given the nutritionals, you might just feel that you can.
Available in six mouth watering flavours
20 g 9 g
PROTEIN
@ReflexRBar
FIBRE
2g
SUGAR
R-Bars.com
R-Bar
ESSENTIALS
13 Hot list // 15 Running news // 17 Cycle scene // 18 Health wrap
20 Love life // 23 Green scene // 24 Fit food // 25 Travel diary
7 FEBRUARY
Ice, ice,
baby!
Love mud, dirt and hills?

Then the IceMan is perfect
for you. A no-holds-barred,
off-road duathlon held at
the Army Training Ground in
Frimley, Surrey, it consists of
a 10K off-road run, followed
by a three-lap bike circuit
that even the Armys tank
force struggles with! Then
its a 5K run to the finish
line. So if you want to
push yourself hard in the
new year, sign up before
registration closes on
2 February and dont
forget your gloves cause
its sure to be cold!
humanrace.co.uk
WORDS: NATALIE ROBERTS PICTURES: SHUTTERSTOCK
D I A R Y D AT E S
7 FEBRUARY
22 FEBRUARY
22 FEBRUARY
With the flat, smooth lakeside paths of Eton Dorney

under foot, the Run Eton Race 2 is perfect for
aceing that PB or trying out a new distance.
Choose from 5K, 10K or 20K and sign up now!
votwo.co.uk
Looking for your first distance run of the year

already? Well, the Vitality Brighton Half Marathon is
celebrating its 25th Anniversary and with a flat
course and a fab location by the sea, its a must!
www.brightonhalfmarathon.com
Fancy swimming the Channel, but not sure about

open water? Then the Swim22 Channel Swim Pool
Challenge is for you swim 22 miles in your local
swimming pool between 22 February and 22 May!
diabetes.org.uk
Go the distance
Seaside fun
Hit the pool
FUELLING
YOUR
DMAARAITLHYON
Seeds contain all 9 essential amino acids and provide a great source of compact natural nutrition and energy.
9bars unique mix of seeds and natural ingredients can help sustain you throughout the day whether youre
taking part in competitive sport or simply running a busy life.*
om
Find out more at 9bar.c
IN ST YLE :
ALL SET
Elemental Herbologys 4-piece Globe-Trotter Kit

is our new favourite travel essential. We love the
natural plant-based hydrating lip complex!
50, elementalherbology.com
ESSENTIALS
SUPER SPORTSWEAR
Raising the bar for stylish sportswear, Odlos
Spotlight collection is top of our wishlist that
stylish quilting is fabulous and functional!
From 85, snowandrock.com
DESSERT ALERT
The Bakewell Tart Nakd bar tastes so good, it

may as well be a dessert. It would be our guilty
pleasure too, but its actually pretty healthy!
75p each, major supermarkets
HOT
LIST
H E AV E N S C E N T
WORDS: LISA NGUYEN AND AMANDA KHOUV
Fill your home with the inviting aromas of Yankee

Candles luxurious Indian Summer range. Its the
perfect way to unwind after a busy day.
From 7.99, yankeecandle.co.uk
TH E RIG HT BOOT
Merrell has upped its style credentials with the

launch of the gorge Decora lace-up boots. At
last, boots that are practical and pretty!
145, jonesbootmaker.com
See it, buy it, love it!

Your essential guide to
the month ahead
T I M E T R AV E L L E R
Time In A Bottle For Eyes is our new hero

product! The age-defying serum prevents signs
of fatigue and reduces dark circles and puffiness.
36, philosophyskincare.co.uk
WI N T E R WAR M E R
Face winter days head-on in this adorable Crew

Clothing Co snowake headband. Love it as
much as us? Matching sets also available!
12, crewclothing.co.uk
CLASSY COOLER
Artist and designer Hermione de Paula has

created these two exclusive wraps for sparkling
press bottles. Perfect for dinner parties!
2.39, major supermarkets
GO FASTE R :
CATCH
THE
BUG
ESSENTIALS
NEWS
You can now

liter
literally
get the
running bug well,
Runnin Bug
The Running
hanks to an
2 thanks
am
n
amazing
new
compi
compilation
album
fro Ministry of
from
Sound and Running Bug, the UKs largest social
running community. No need to spend hours
creating the perfect playlist any more just turn
this on and liven up your run. The tunes are all
great for boosting your performance!
We all know running is great for your general health and

fitness, but a new US study suggests that it could actually
help to prevent mortality in breast cancer survivors, too.
The research found that runners who averaged over two
and a quarter miles per day were at 95 per cent lower risk
of breast cancer mortality than those who didnt meet
current exercise recommendations. Its also been found
that running and walking are beneficial in preventing
breast cancer in the first place, so if you ever need
a little motivation getting out the door, thats got to be it!
5.99, ministryofsound.com
RUNNINGNEWS
Shatter your PB with performance-boosting tips and high-tech kit
RUN FREE
DIAR DATE
DA
D
DIARY
The gorgeous and practical

Cadence Run Jacket has been
designed to not only keep you dry
as you pound the pavements, but
thanks to its Sensitive Sculpt fabric,
it also ensures a flattering fit without
the worry of chafing or overheating.
Its quick-drying and stretchy, too,
so wont restrict your movement.
We love how comfortable it feels!
T Eliminator
ator Race,
R ce, East
Ea
The
February
Sussex 8 Februa
bruary
n up for this race to be pushed to your limits

ts
Sign
2
obsta s include
inc
on a 26.2-mile
course. Natural obstacles
ste
eep hills, cold water and sand.
d. Fun
Fu times!
steep
the-eliminat
minator-ra
or-race.co.
the-eliminator-race.co.uk
125, sweatybetty.com
WORDS: NATALIE ROBERTS PICTURE: SHUTTERSTOCK
HIT THE TRAIL
Fancy a spot of trail running this new year? These

Ultra Equity running shoes from The North Face
are ideal for all terrains and weathers and theyre
super-stylish, too. They have a soft-cushioned heel,
tongue and collar lining for a super-comfy
fit, plus a trail-specific outsole that
makes them perfect for running
over rocky ground. They also offer
Flashdry technology that
allows fast sweat wicking,
perfect when youre
clocking up all
those miles.
110,
thenorthface.co.uk
LESS THAN
90 CALORIES
PER BOTTLE
NEW
LESS THAN
90 CALORIES
PER BOTTLE
A beautiful blend of organic

ganic tea,
fruit juice and ginseng
Available at: Asda, Boots, Budgens, Harrods, Holland & Barrett, Londis, Sainsburys, Selfridges, Superdrug,
Tesco, Waitrose, Wholefoods and WHSmith. Visit www.drinklittlemiracles.com to search for your nearest stockist.
GEAR UP :
Safety first
Cycle with
confidence with
this top stay safe kit
ULTIMATE
PERFORMANCE
SELF-GRIP LED
SNAPBAND
Snap this
on your bag,
bike or body
and make use
of the half mile
of visibility from
this reflective band
with flashing LED.
9.99, ultimateperformance.co.uk
LAZER CITYZEN
Safety can be
stylish thanks to
this sleek and chic city
helmet. We love the
cute peak at the front!
44.99, lazersport.
co.uk
ESSENTIALS
SPIN
OVERSEAS
What could be more exciting

than cycling 400K in five
days from Mount Kilimanjaro
to the Ngorongoro Crater?
Not only do you get to
take in the sights of two of
Africas most breathtaking
landmarks, but you might
even make friends with
some of Tanzanias wildlife,
too. Experience this
once-in-a-lifetime ride
through Masai villages,
grassland and savannah in
aid of the charity Transaid.
Cycle Tanzania, 299 (plus
fundraising), classictours.co.uk
CLEAN AS
A WHISTLE
Had a bit of a sweaty
cycle? Muc-off
Shower
Scrubs
natural sea
salts will get
you spotless,
while the
mandarin
oils will leave
you smelling
divine all
without
those nasty
parabens.
Perfect!
5,
muc-off.com
CYCLESCENE
Get extra pedal power with our top cycling tips
LUCKY
FOR SOME
NATHAN SPORTS
LIGHTSPUR
You wont even
notice this waterproof
LED light on the back
of your shoe, but the
traffic around you will.
19.99,
johnlewis.
com
NEW
BIKE
BRA
ND!
Exclusive to Halfords, new bike brand

13, is so chic that we didnt think it
could possibly perform at the top
level, too. But boy were we wrong.
The newly launched models range
from slick road bikes to dynamic
hybrids and sturdy mountain
bikes, but they all have one thing
in common: top-notch performance
and a super-stylish design.
From 429.99, halfords.com
WORDS: AMANDA KHOUV SOURCE: YOUGOV
Sitting pretty
DID YOU
KNOW?
40% of people want

dedicated cycling lanes
on every road, while 30%
want more places to
park and lock bikes
Got a long ride ahead? Theres just

one word to describe the effect on
your senstivie bits: ouch! So slip
on a pair of these Odlo Flash X
Shorts theyll keep you comfy for
miles with the cushioned pad, and
they dont feel super-bulky like
a lot of other padded cycling
shorts. The anti-slip tape at the leg
inseam and waist also make sure
they stay put throughout your ride.
75, wiggle.co.uk
ESSENTIALS
SUPER
SKIN
: LIVE WE LL
LET
THERE
BE
LIGHT
Amazing
anti-ager
Up the health status of your

skin by giving it a dose of
antioxidants. Not only is
Eau Thermale Avnes
Ysthal+ Anti-wrinkle
Emulsion packed with
vitamin E and Avne
Thermal Spring Water,
but its also got a silky,
matte finish, which makes
application a dream.
The result? Super-smooth,
radiant and happy
skin even for the
most sensitive types.
22, boots.com
AP
HEALTHWRAP
Tasty trends and top buys from the world of wellbeing
SIP SMART
Waters a pretty amazing thing, so

how could it get any better? Well, the
clever people at Glacau smartwater
have done it! Using vapour
distillation of British springwater and
electrolytes theyve created
an amazingly refreshing sip.
Have you already

had enough of the
longer nights and
shorter days? Kick
gloominess to
the kerb using
a Lumie Arabica.
Light therapy can
alleviate associated
symptoms of the
winter blues
including weight
gain, anxiety and
lethargy, and
will help you feel
brighter and fresher
until the lighter
ghte
months return.
eturn
99.95,
amazon.co.uk
mazon.co.uk
70%
DID YOU KNOW?
of people still feel tired after

a nights sleep and only 28%
define their wake-up
experience as good
and independent retailers
STRESS 1
SOS
If stress and anxiety
are already getting
to you this new
year, try one of
these three great
ways to beat it
KALMS DAY
Slip this super-slim pack
into your handbag for
temporary stress
relief, any time.
5.10,
supermarkets
and chemists
BACH EVERYDAY
ESSENCE KIT
Feeling tired, anxious
or overwhelmed? This
Original Flower Remedy
kit is just what you need.
39.99,
nelsonspharmacy.com
THE
ORGANIC
PHARMACY
HOLY BASIL
B COMPLEX
Feeling the
pressure? Take
this de-stressing supplement,
which calms and supports the
adrenal glands and an overstretched nervous system.
49,
theorganicpharmacy.com
WORDS: AMANDA KHOUV SOURCE: WITHINGS PICTURES: SHUTTERSTOCK
57p for 600ml/89p for 850ml, supermarkets
Feeling the Winter blues?

Put a little sunshine in your day by adding Linwoods super healthy seeds to a delicious, warming
bowl of soup for a nutrient packed boost of Omega 3, Iron, Calcium, Zinc, Fibre and Vitamin D.
Find us on
linwoodshealthfoods.com/brighterdays
Available in Tesco, Sainsburys, Waitrose, Holland & Barrett and all health food stores in the UK
or visit linwoodshealthfoods.com/brighterdays to get your free sample.
Follow us on
Twitter
ESSENTIALS
: FE E L GOOD
DID YOU
KNOW?
When it comes to dining

on the weekend, women
tend to bag the best
tables thanks to booking
early on in the week
whereas men will make
last-minute reservations.
You have to be fast if
you want the best!
Time for tea?
Always at the forefront of high-performance

teas, Bloom has taken organic matcha
(powdered tea) and combined it with
unique flavours to bring you a cuppa thats
both healthy and tasty! Matcha is a real
nutritional powerhouse and is thought to
help boost your metabolism and burn fat.
Plus its packed with antioxidants!
From 13.80 for 30g, bloomtea.co.uk
S
Sheepishly chic
These are quite possibly the fluffiest slippers that weve

ever set eyes on! The Ladies Wooly Sheepskin Slipper
has a gorgeous woollen outer and comes in a creamy
beige or mink, so youll feel stylishly snug all winter long!
50, justsheepskin.com
LOVELIFE
Hot tips and tricks to boost
your energy, style and cash ow
WE
LOVE
One of a kind
Fancy designing your very own satchel? Now you can!

Quality heritage brand Brit-Stitch uses the finest
leathers in a range of in-season colours. Choose your
favourite shades to personalise this classic milk bottle bag.
80, brit-stitch.com
Attention chocolate-lovers! Healthy

chocolatier iQ has launched YogiQ, the
worlds first superfood chocolate.
Designed with yogis and clean-eaters
in mind, these raw,
organic, dark
Peruvian cocoa
bars which
contain ginseng,
ginger and a load
of vital antioxidants
are perfect
for that cheeky
3pm snack
or Friday
night treat.
2.49, iqchoc.com
WORDS: LISA NGUYEN PICTURES: SHUTTERSTOCK SOURCE: BOOKATABLE
DOWNWARD CHOC
The sweet taste

of success.
We dont add sugar

unlike other brands,
we are naturally sweet.
Thank you to all

our coconutty fans
who voted for us.
Go Coco coconut water,
a revitalising drink that
provides pure refreshment
and natural rehydration.
than orange or apple juice.
As a thank you, we will give ten lucky readers a FREE case of Gococo,
just send us your favourite selfie to our twitter page @gococodrinks
GO ECO :
ESSENTIALS
HONESTLY
GREEN
SHOE IN
Timberland has always taken its

sustainability credentials seriously, but
has upped its game even further with
these super-trendy Glastenbury
Sneakers from new collection Must
Have Earthkeepers. The planetfriendly beauties are made from a
combination of recycled and
natural materials, including
100% recycled PET lining and
footbed, so youll feel
gorgeously guilt-free.
This Rejuvenating
Moisturiser is one of 12
speciality skin products
by our new favourite
green-fingered Aussie
friends, zkin. As a brand
that advocates top quality
ingredients, you can rest
assured that the lotions
brown seaweed and cotton
thistle extract really will
improve elasticity and
moisturise levels.
100, timberlandonline.
co.uk
34.90 for 50ml, lovelula.com
GREEN
SCENE
WE
LOVE
Lunchbox luxe
Be stylish and sustainable

with our planet-friendly tips
Reduce your lunch print with

these kitsch Keep Leaf
reusable sandwich
bags. The pouches
are super light,
waterproof,
secure and cute
enough to carry
around as a clutch
sooo much better
than foil and cling film!
All in one
Formerly a classic formula used to soothe

sensitive nipples, this little beauty is now
used to treat chapped lips. The lanolin in Dr
Lipps 100% natural Original Nipple Balm for
Lips works miracles on a whole host of other
skin hang-ups, too! From itchy skin, sunburn
and blisters to split ends and even those fine
lines under your eyes, this truly is a miracle
worker in a tube!
11.50 for 15ml,
WORDS: LISA NGUYEN
uk.spacenk.com
6, bynature.co.uk
SPRINKLE
THOSE SEEDS
We love Linwoods
Flaxseed. Why? Well,
not only is it 100% organic,
but its also cold milled to
retain all the vital nutrients
and omega oils in the
seed. Upgrade your
diet by adding a spoonful
to cereal, porridge,
yoghurt, shakes and
even pancakes! Yum!
5.19 for 425g, hollandandbarrett.com
ESSENTIALS
: FUE L UP
ENERGY BOOSTERS
I really struggle with my

energy levels in the
morning. What can I do to
help me bounce out of bed
when my alarm goes off?
It is quite common at this
time of year to struggle
with your energy, especially
when the mornings are darker
and colder. Research has
shown that vitamin D can
really help. Normally we get
this from sunshine, but at this
time of year, when this is in
short supply, add foods such
as fish, cheese, butter, egg
yolks and fortified cereals to
your diet. Or you may want
to consider a supplement.
FITFOOD
Nourishing news and nutritional know-how
SLIM TIP
Swap wholewheat
bread for wholegrain
bran, as wholegrain
has more nutrients
and is higher in fibre,
which will help keep
you fuller for longer.
BLOGS WE LOVE
Thekitchenshed.co.uk
The Kitchen Shed is an inspiring and everyday
blog about eating clean by busy mum Charlie
Mace. Charlie first got into the Eat Clean
Diet about five years ago and hasnt looked
back. The Kitchen Shed features all of her
recipes and tips for eating clean despite
having a busy lifestyle, two kids and being
addicted to Zumba! If youre looking for
clean-eating inspiration, start with The
Kitchen Shed and try one of Charlies recipes,
such as these yummy gingerbread bites.
Ever heard the term bioavailability but not sure

what it means? Well, put simply, it describes the
amount of nutrients (e.g. vitamins, minerals, amino
acids, etc.) that can be absorbed and used by the cells
of the body. The quality of your diet will depend on
the nutrient content of your food and the bioavailability
of its nutrients. This can vary substantially and is often
determined by the nutritional content of the food,
whether your food has been processed or heated and
your own health (i.e. whether your body has all the
co-factors needed to get the most from your food).
SWEET
TOOTH?
If you simply cant go without

sugar in your tea, then opt
for brown sugar. Its not
only slightly lower in
calories than white,
but it also contains
more minerals,
including calcium,
phosphorus and iron.
Clean-Eating Gingerbread
Energy Bites
Makes: 14 bites
100g unsalted
cashew nuts
Remove the
when pressed
stones from
between your
the Medjool dates
50g pecans
and roughly chop
8 Medjool dates
them before
tsp ground
adding into the
cinnamon
tsp ground
ginger
thumb and finger.
Once
combined,
take out 1
food processor
tablespoon of
along with the
mixture and roll
ground cinnamon
into a ball, gently
and ginger.
but firmly.
on and allow
all the mixture
a food processor
the mixture to
has been used up.
Place the
cashew nuts
and pecans into
Turn the food
Repeat this
processor
process until
and pulse until the
thoroughly
nuts are mostly
combine until it
all broken up.
sticks together
Refrigerate
until chilled
and enjoy.
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK SOURCE: MEDICAL NEWS TODAY
THE SCIENCE BIT
GO EXPLORE :
ESSENTIALS
FEEL GOOD,
FOR LONGER
If 2015 is your year to really
shape up, then a bootcamp
minus the Sergeant Major
drills, in a beautiful Spanish
location, for a seriously super
price, will be just up your
street! With just six people
per camp, Kobeach offers
really hands-on advice and
training, plus the perfect
balance of working out and,
R&R. Nutritious meals
on site mean youll leave
lighter and smilier, too!
SIMPLY
UNMISSABLE!
From 600,
kobeachbootcamps.com
TRAVEL
DIARY
Your passport to dream destinations,
suitcase essentials and active escapes
To truly experience winter up close, head

to the small village of Jukkasjarvi in
Northern Sweden and book in at the
IceHotel the first hotel to be made
entirely of snow and ice! With some
once-in-a-lifetime activities on offer, from
driving your own fleet of huskies through
the wilderness to testing your artistic skills
in guided ice-sculpting classes (adding
to the hotels famous artistic dcor!), its
the perfect setting for a really special
break away. Plus the hotels beautiful
suites are surrounded by artwork made
of both ice and snow. Enchanting.
From 362 per person per night,
visit icehotel.com to book
With their snazzy

aluminium finish,
these Harman Kardon
Esquire Mini speakers
are the ideal size to
squeeze into your
suitcase, but theyre
completely wireless.
Plus they have
exceptional sound to
boot. The perfect way
to enjoy chilling out to
your favourite tunes
wherever you are.
150, net-a-porter.com
129.99,
harmankardon.co.uk
Stay snug
Jetting off to colder climes this
winter? Then make sure you pack
a pair of temperature-controlled
HotSquash socks in your travel bag.
Using hidden technology combined
with wool to trap a layer of warm air
against your skin, theyre fab for
keeping toes toasty. Bet theyll
come in handy at home, too!
WORDS: JEN HOWARD
HOLIDAY ON ICE
Perfectly
portable
With separate
compartments for
Take Off and Touch
Down, we love this
Anya Hindmarch
blue patent leathertrimmed travel
case for keeping
beauty essentials
organised when you
fly. Its a super stylish
addition to your
luggage and makes
jet-setting a breeze!
From 8.50, hotsquash.com
EXERCISE
30 Bounce your way hot! // 32 Eight moves for a flat tum // 38 Rise and shine! // 43 DIY fitness tests
46 Energy boosting yoga // 50 Latest must-haves // 52 Fast LBT moves// 53 New releases
WORDS: KATHERINE DUCIE PICTURE: SHUTTERSTOCK
CAN SUNSHINE
BOOST YOUR
PERFORMANCE?
We all know that sunshine
can lift your mood, but
could it also improve your
exercise performance? A
new study from scientists
at the University of Crete
discovered a relationship
between vitamin D levels
and success on the football
pitch. Researchers found that
vitamin D helped jumping
performance, aerobic ability
and speed. Players from
two Greek Superleague
Soccer teams were put to
the test before and after a
six-week off-season period.
The research showed
improvements in their muscle
strength, aerobic capacity
and soccer-playing speed
when they were exposed
to higher levels of sun.
Come on, spring sunshine!
EXERCISE
: BOUNCE TO THE BEAT
DO IT
YOURSELF
QuickieCardio
Bounding
This non-stop half-hour rebounding

class is a real blast from the fitness past
WHAT IS IT?
If youve never tried a rebounding class

before, lets get one thing straight: it doesnt
just involve bouncing up and down for half
an hour. Boring! No, no, no youll be
expected to do kicks, turns and all sorts on
the mini-trampoline and, in this particular
class, you wont be stopping for a second.
Its a truly aerobic workout set to loud,
uplifting tunes and is perfect if youre after
a light-hearted class thats different from
your normal gym routine (unless, of
course, youre a rebounding regular).
WHAT ARE THE BENEFITS?
Although this class is available in a 45-minute

version, we think the Quickie class does the
The instructor literally

doesnt stop and, since
youre following her
lead, you wont either
job. Youll get your workout done and dusted

in 30 minutes, but that doesnt mean you
get less done you just work harder. The
instructor literally doesnt stop and, since
youre following her lead, you wont either.
As a result, youll keep that heart rate up
from beginning to end, challenge your
coordination and see limbs flying absolutely
everywhere if youre anything like us that is!
Theres also a segment involving the upper
body and abs, so even when youre not
bouncing all over the place, youre still
putting your body under pressure and
pushing it. Rebounding is also a top choice
for those suffering with sore joints as its
low impact, plus its detoxing benefits are
second to none: bouncing on a rebounder
works wonders for lymphatic drainage.
HOW HARD IS IT?
While youll be keeping the rhythm up for the

whole class, the intensity is kept at a level that
is manageable. Its like an aerobics class,
except the bounce of the rebounder gets
your core and balance working much harder

to keep you stable. Make no mistake, though,
youll be sweating buckets throughout in a
bid to keep up with the steps. The instructors
energy also pushes you that little bit further
and ensures you put in the extra effort.
WHERE IS IT?
Frame, London (moveyourframe.com);

9 (or 7 with a Frame Card).
AMANDAS VERDICT
QuickieCardio Bounding is
like a party. The novelty of
bouncing up and down for
exercise might wear off, but it didnt for
us. The best thing? The 30 minutes fly
by although in a way we wish they
didnt! Even if you get the steps wrong,
theres no pressure and youll leave the
class with a massive grin on your face
(and some very sweaty clothes!).
WORDS: AMANDA KHOUV PICTURES: FRAME
CLASS
ON
TRIAL
Its time to blow the dust

off your mini-trampoline
and get bouncing but
beware of low ceilings!
Stick on an upbeat
soundtrack, a pair of
trainers and youre good
to go. Start with regular
bounces and move in
counts of eight. Every
eight jumps, switch
to high-knee jumps,
alternate legs forward
and back and widestance jumps. If youre
comfortable here, try
lifting one knee at a time
or give high kicks a go if
youre feeling ambitious.
Spins are welcome, too!
ATTENTION: Ladies that attend fitness classes or who have a home workout DVD
and who arent getting the results theyd like to get.
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Kettlercise The Worlds No.1 Kettlebell Fitness Program has just gone H.CORE.
Who Else is ready to take their training and their physique to THE next level as Kettlercise takes you through
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*Individual results may vary. Exercise and correct nutrition are necessary to achieve and maintain weight loss and muscle tone.
H.CORE packages purchased between 28.11.14 to 28.02.15 eligible free entry. ** T& Cs apply.
counted p
a
to be in w
ith a chan ckage
ce of
winning a
train for
a day
special
with the
U
K
Kettlebell
s No.1
Trainer G
uy Noble
.
EXERCISE
HOW TO
DO IT
Perform the
moves in the order
listed, for 30
seconds at a time.
Take 10-15
seconds rest
between each
move, but make
sure the intensity
is high during
the work phase.
Repeat the circuit
until you have
completed the
sets for your level.
Beginner:
2 sets
Intermediate:
3 sets
Advanced:
4 sets
32 womensfitness.co.uk | February 2015
: BE LLY BL ASTE RS
KIT YOU LL NE E D:
Stability ball 2 x dumbbells Medicine ball Barbell
Get a
at tum
fast!
Banish your post-party season
belly with this quick and
easy interval workout
he problem with
party season is
that, while its
enjoyable at the time,
were often left paying
for the indulgence
well into the new year.
The flat tummy we
worked so hard to
chisel has gone to pot,
and there might be a few
unfamiliar wobbly bits
here and there, too.
Not to worry, though.
Weve put together this
high-intensity interval
workout that alternates
full-body, fat-burning
moves with tummy toners,
so you can get back to
your old self in no time.
EXERCISE
: BE LLY BL ASTE RS
SINGLE-ARM SNATCH
Areas trained: BOTTOM, THIGHS, BACK, CORE

Technique
Bend at the hips
and knees to take
hold of a dumbbell
between your feet
with one hand.
Explosively extend
your body, driving
the dumbbell
up toward the
ceiling using the
momentum
generated.
Lower and repeat,
alternating arms
with each rep.
SAFETY TIP
Keep a at back
when picking up
the dumbbell
PL ANK EXTE NSION
Areas trained: CORE, STOMACH

Technique
Start in plank
position with
forearms on
a stability ball.
Nudge the ball
out as far as is
comfortable
then immediately
return to the start.
Repeat in a rapid,
fluid motion.
SAFETY TIP
GET THE
LOOK
CLOTHING: USA Pro bra, 21.99,
usapro.co.uk; Tully Lou capris,55,

hipandhealthy.com; Asics GelZaraca 3 trainers, 70, asics.co.uk
KIT: Barbell, dumbbells and
mat, physicalcompany.co.uk;
medicine ball, reebokfitness.info;
stability ball, usapro.co.uk
Dont let your

hips drop lower
than the rest of
your body
RUSSIAN TWIST
Areas trained:
STOMACH, SIDES
SAFETY TIP
Technique
Sit with your
feet slightly
off the floor
and your
upper body
reclined,
holding
a medicine
ball in front of
your chest.
Twist your
upper body
to bring the
ball toward
the floor,
then twist
the other way
reversing the
movement.
Repeat
this fluidly.
Keep a natural arch

in your lower back
dont let it
over arch
This amazing
high-intensity
interval workout
alternates fullbody, fat-burning
moves with
tummy toners
J UMPING SPLIT SQUAT

Areas trained: BOTTOM, LEGS
Technique
Stand with one
foot a large step
in front of the
other with both
knees bent to
90-degree angles,
holding a dumbbell
in each hand.
Jump up as high as
you can then
land softly,
going straight
into another rep.
Perform for 30
seconds on one
leg, then the
other to complete
a full set.
SAFETY TIP
Keep your
torso upright
throughout
EXERCISE
: BE LLY BL ASTE RS
HOT TIP
This move
works your body
from head
to toe!
CLEAN AND PRESS
Areas trained: BOTTOM, THIGHS, BACK,

CORE, SHOULDERS, UPPER ARMS
Technique
Holding a barbell
in front of your
thighs, bend
your legs
to create
momentum,
then row the
barbell up
toward your chin.
Rotate your grip
to drop your
elbows under
the barbell.
Extend your
arms to push
the barbell
up toward
the ceiling.
Reverse the
movement
and repeat.
STABILIT Y BALL CRUNCH

Area trained: STOMACH
Without lifting
the hips, curl

your upper back
off the ball as far
as comfortable.
Lower and
repeat.
SAFETY TIP
Dont strain
your neck
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD;

SHUTTERSTOCK MODEL: KATE IMOGEN, WATHLETIC.COM
Technique
Lie with your
back on a
stability ball and
feet flat on the
floor, hands by
your temples.
STABILIT Y BALL ROLL- IN

Areas trained: CORE, STOMACH
SAFETY TIP
Technique
Start in plank
position on
your hands,
with your
feet on a
stability ball.
Roll the
stability ball
toward your
hands with
your legs.
Extend your
legs back
to the start
and repeat.
Make sure your

lower back doesnt
over arch when in
plank position
MOUNTAIN CLIMBE RS
Areas trained: CORE, LEGS, HIPS

Technique
From plank
position on
your hands,
bring one foot
up to the outside
of your hand,
letting your hips
drop. Keep your
back leg straight
and front leg bent.
Jump to switch
sides so that the

opposite leg is
straight and the
other is bent
with the foot
outside of
your hand.
Continue to
alternate for
each rep.
SAFETY TIP
Keep your neck in

line with your spine
and dont let your
head drop
FLAT-TUMMY
FOODS
Its true what they say you
cant out-train a bad diet. So
to really see results, chow
down on these foods
recommended by Dr Marilyn
Glenville (marilynglenville.
co.uk), the UKs leading
nutritionist in womens
health and bestselling author
of Fat Around The Middle.
2
1
TURKEY
Make sure youre getting
a portion of protein with each
meal. When eaten with
a carb, protein can make
that carb slow-releasing.
It also encourages the
production of glucagon,
which encourages the
body to burn fat for energy.
BROCCOLI
Its high in chromium,
which helps control blood
sugar levels, and prevent
sugar cravings.
KIWI
Research has shown
that people who have good
levels of vitamin C which kiwi
is high in burn 30 per cent
more fat when they exercise.
EXERCISE
: RISE AND SHINE
Good
morning,
Want to burn fat fast? Drag yourself
out of bed for a workout first thing
f youre not much of an

early riser, we understand
that it might take a little
convincing to get you
out of bed to work out.
But, while exercising at any
time is good for you, working
out in the morning really does
have a bunch of benefits that
makes it worth getting out
of bed for. Morning exercise
is a great way to kick-start
your day, says British
Military Fitness instructor
Mark Wood. It releases
endorphins throughout the
body, making you feel great
and increasing productivity
throughout the day by
boosting your mental clarity
for up to 10 hours. Sounds
good to us and we havent
even mentioned fat loss yet!
We already know that
exercising at a high intensity
ups the fat-burning potential
of a workout this is because
your body spends a period of
time after the workout in an
after-burn state, in which
your metabolism is still
boosted and burning more
calories than normal. But did
you know that working out in
the morning takes advantage

of this even more? Yep, thats
right, and its all down to the
fact that the body will have
just undergone an overnight
fast while youve been
asleep. This means that less
glycogen from carbohydrate
is available as fuel, forcing the
body to use body fat instead.
Wakey wakey
Short, sharp workouts first

thing in the morning will
send the body into afterburn, says Mark. During this
state, the body has to take on
board additional oxygen to
replace what wasnt available
during the workout. This
physiological adaptation
causes the metabolism to be
increased for anything up to
48 hours after the workout is
completed. Mental acuity,
more energy and fat burn all
before brekkie? Smug face.
Try this workout devised
by our good friends at
British Military Fitness.
You dont need any kit at all,
so you can do it from your
own home or in a sunny
park somewhere. Enjoy!
HOW TO DO IT
SAFETY TIP
SQUAT
Areas trained: BOTTOM, THIGHS
Keep your chest

up and shoulders
back throughout
Technique
Start standing
upright with your
feet hip-width apart.
Bend at your knees
and hips to lower
your bottom out
behind you as
low as possible.
Push up through your
heels back to the
start and repeat.
Perform one set of each

exercise for the allotted
reps for your level in
a circuit-style format
without rest. Once one
circuit is complete,
take a 30-second rest
before repeating.
Beginner: 2 x 10
reps / 20 seconds
Intermediate: 3 x 10
reps / 40 seconds
Advanced: 3 x 15
reps / 1 minute
BURPE E
Areas trained: THIGHS, BOTTOM, CORE, SHOULDERS
Technique
Crouch down to
place your hands on
the floor by your feet.
Jump your feet back
to bring your body
into plank position,
then immediately
jump them back

to the starting
position.
Jump up as high
as you can, then land
softly and go straight
into another rep of
the same exercise.
SAFETY TIP
Dont drop your
hips lower than
the rest of your
body in plank
position
CRUNCH
Area trained: STOMACH

Technique
Lie on your back with
your feet flat on the
floor and your hands
by your temples.
Without lifting your
hips, curl your upper
back off the floor as
far as is comfortable.
Lower and repeat.
SAFETY TIP
Dont strain your
neck keep it
strong and
long
EXERCISE
: RISE AND SHINE
GET THE LOOK
PL ANK
CLOTHING: USA Pro bra, 9, usapro.co.uk;
Area trained: CORE
Puma leggings, 35, sportsshoes.com;

Brooks Adrenaline GTS 14 trainers, 105,
brooksrunning.co.uk
Technique
Resting on your
forearms and feet
with your shoulders
directly over your
elbows, keep your
body in a straight line
from head to heels.
KIT: Mat, physicalcompany.co.uk
SAFETY TIP
Keep your gaze
between your
arms on the
oor
LUNGE
Keep your torso
upright and hips
square
Areas trained:
LEGS, BOTTOM
Technique
Start with your feet
together. Take a large
step forward and
bend both knees to
about 90 degrees
with your back knee
just above the floor.
Push back up to
the start and repeat
on the opposite
side. Alternate
sides for each rep.
CHEST FLY
Area trained: CHEST

Technique
Lie on the floor with
your knees bent and
feet flat on the floor,
arms extended
toward the sky.
Lower your arms
out to the sides
until they are just
above the floor.
Raise them back to
the start and repeat.
SAFETY TIP
Keep a slight bend

in the elbows
throughout
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD, SHUTTERSTOCK MODEL: KATE IMOGEN, WATHLETIC.COM
SAFETY TIP
HOT TIP
BE NCH DIP
Area trained: REAR UPPER ARMS
Technique
Place your hands on
a bench behind you
with your legs out in
front of you, and your
feet on the floor.
Bend your arms to
lower your bottom
toward the floor.
Push back up to the
start and repeat.
The further your

feet are from the
bench, the more
difficult it is
POSTWORKOUT
PROTEIN
Now that youve started
your day well, fuel up
with a healthy dose of
protein to help you
recover and repair for
the rest of the day
PRESS - UP
Areas trained: CHEST, REAR

UPPER ARMS, CORE
Technique
Start in plank
position on
your hands.
Bend your arms to
lower your chest to
the floor, keeping
your body in
a straight line
throughout.
Push back up
to the starting
position and
repeat the move.
SAFETY TIP
Dont allow your
lower back to
over arch
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e know you feel your best

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S I P Y O U R W AY T O
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STAY ON TR ACK :
EXERCISE
Fitness tests are
the chance to
prove to yourself
youre making
progress and that
in itself can spur
you on to train
even harder
YOUR FITNESS!
Ever wondered how fit you really are? Dean Hodgkin reveals the
DIY fitness tests you can do to check up on that progress
o, you exercise
regularly and feel
pretty fit. Great!
But what about that
elusive 10K PB? Or that
triathlon next month?
Or that weight-loss goal?
How can you be sure
youre making the
progress youd like? Well,
first up, you need to look
at where you are now.
You need to measure
your current fitness and
possibly your body
shape, too, then plan your
workouts to ensure they
address all of your

weaknesses and give you
the results you desire. It
may sound obvious but
re-measuring at intervals
will enable you to check
youre on track or provide
the motivation to tweak
your programme.
However, while this all
sounds good in theory, in
practice many of us avoid
fitness tests because we
dont like the idea of
being judged. The key,
though, is to resist
comparing your results
with others and instead

use your own previous
efforts for comparison. As
a guideline, you should
commit to an eight-week
testing cycle, as this
allows enough time for
change. Eight weeks is
also around the time
your body starts to hit
a plateau, so its a good
time to change things up.
Fitness tests are the
chance to prove youre
making progress and that
in itself can spur you on
to train even harder. All
gyms and most decent

PTs will offer some form
of assessment, but if you
just need a rough idea of
how youre getting on,
then its a lot easier (not
to mention cheaper) to
do it yourself. So weve
rounded up the tests
you need to help you
measure key areas of
fitness cardio fitness,
muscular strength,
flexibility and body
composition and how to
improve them. Intrigued?
Lets get testing!
EXERCISE
CARDIO
FITNESS
There are various ways to do
this with tests being labelled
either maximal, which
requires all-out effort, or
submaximal, where you work
at a lower intensity and then
estimate your peak potential.
STEP TEST
This is ideal for any fitness

level and will give you a basic
benchmark. You need a step,
approximately 50cm high
and a stopwatch. Your
challenge is to step up and
down at a rate of 30 steps
per minute for 3 minutes.
A small amount of practice
with the stopwatch in your
hand will enable you to get
accustomed to this pace.
At the 3-minute mark,
immediately sit down, wait
10 seconds and then begin
to record your pulse for
: STAY ON TR ACK
1 minute. Then check your

result against the table below.
EXCELLENT
OOD
RAGE
<73
74-9
91
your pace. Keep going until

you cant keep up with the
bleeps! Then compare your
score with the below ratings:
EXCELLENT
ERY GOOD
>12
10-1
D
GE
THE BLEEP TEST
For the more regular

exerciser, this test requires
you to run continuously
to exhaustion. You need
a flat space in the garden or
in the park with two markers
set 20 metres apart and the
download, which is available
free at iTunes. The rules
are simple: you run between
the markers, timing your
pace to turn when you hear
the bleep, which gradually
comes sooner and sooner,
requiring you to increase
WANT TO IMPROVE?
Get your heart pumping!
By doing regular cardio
workouts your heart will
be able to hold more blood
and the heart wall will
become stronger, too,
resulting in an increased
amount of blood being
ejected with each beat.
Youll then be able to handle
higher exercise intensities
without your pulse
increasing too much.
MUSCULAR
STRENGTH
There are two different measures

of strength here: maximal strength
and endurance strength with
tests for each.
ONE REPETITION
MAXIMUM
This indicates how much weight

you can lift in a single effort and
should be performed on both the
chest press and leg press machines
in the gym to give a balanced
assessment of different muscle
groups. Its important to warm up
with around 5 minutes of cardio
and then a few practice repetitions
using a light weight. Now estimate a
weight near to your maximum and
perform 1 repetition. Rest for 5
minutes and repeat with a heavier
weight and continue this process
until you find the weight you cannot
lift. The previous successful lift is
your score and, since there are no
specific ratings, its all about
beating this the next time you do it.
PRESS-UP TEST
The good old press-up is perfect to

assess your muscular endurance.
Assume the full press-up position
with only your hands and feet on
the ground. One repetition is
counted as lowering your chest to
the ground, lifting your hands off so
you are flat on your front, putting
your hands back down and then
pushing back up until your arms are
fully extended. Remember to
keep your body in a straight line
throughout. Simply do as many
continuous press-ups as possible
until you cant go on, comparing
your score with the below:
E
EXCELLENT
GOO
OOD
30-3
0-37
ABOVE
VE AVERAGE
22-30
AVERAGE
E
Eating adequate
protein and
resting after
your workout
will help to repair
muscle fibres
>36
6
10-21
BELOW AVER
ERAGE
5-9
POOR
1-4
WANT TO IMPROVE?
Resistance training leads to
microscopic tears to the tissues
at a cellular level. But eating
adequate protein and resting
after your workout will help to
repair muscle fibres, leading
to an increase in muscle size
and a corresponding increase
in your strength.
FLEXIBILITY
SIT AND REACH TEST
This test only assesses the range

of movement in the lower back and
rear thighs, but its very important,
as these could affect the risk of
lower back trouble. It also gives a
fair reflection of general flexibility
throughout the whole body.
Sit on the floor with your legs
straight out in front of you, feet
hip-width apart and a tape measure
placed centrally between your
feet. With one hand on top of the
other, middle fingers directly
in line, inhale. Then, as you exhale,
reach forward towards your feet
by bending at your hips, without
bouncing. Ensure your legs
remain straight and stretch to
the point of mild tension in your
lower back and rear thighs.
Take the best of three readings,
recording how far down the tape
measure you can reach each
time and counting the imaginary
line at your feet as zero.
BODY
COMPOSITION
Youll no doubt be aware (if youre
a regular reader of WF!) that
measuring weight alone as an
indicator of your progress can be
misleading, as muscles are more
dense than body fat i.e. you could
gain muscle tone, look leaner
and lose fat but actually put on
weight. So the key is to assess how
much of your weight is fat and
then set a target to reduce this.
BODY MASS INDEX
This is a method for estimating

your body fat percentage based on
your weight and height and is a
fairly reliable indicator of body fat
for most people, although it can be
misleading for heavily muscled
elite athletes. Measure your height
and weight and then divide your
weight in kilograms by your height
in metres squared and compare
your result to the chart below:
UN
UNDERWEIGHT
EX
EXCELLENT
>21CMS
MS
GOOD
OD
11-20C
0CMS
AVERAG
GE
1-10CMS
1-
FAIR
-7-0CMS
POOR
<-7CMS
WANT TO IMPROVE?
Improvements in flexibility are
achieved through static stretching,
which helps lengthen the muscle
beyond its original length. Hold at
the point of mild tension for 30
seconds. Yoga also involves lots of
stretching and will boost flexibility.
REASONS TO TEST
5 YOUR
FITNESS
To work out
your current
fitness level.
PICTURES: SHUTTERSTOCK
To discover
any areas of
weakness that
could affect
your progress
or make you
susceptible
to injury.
To find the
best training
options for you.
To establish
ways of
tracking your
progress and
evaluate
programme
success.
To allow
you to adapt
and progress
your training
programme
so youre
constantly
seeing results.
NORMA
RMAL WEIGHT
OVERWE
EIGHT
OBESE
<18.5
8.5
18.5-2
5-24.9
25-30
>30
WAIST-TO-HIP
RATIO TEST
This is another test that can be

used to estimate your body fat
levels, but, be warned, if you have a
very athletic physique with narrow
hips, the test could be skewed,
indicating you are too lean. The
waist measurement is taken at the
belly button, as itll definitely be in
the same place on the re-test and
the second is taken at the largest
point of circumference around the
hips and buttocks, standing with
your feet together. Divide your
waist measurement by your hip
measurement and compare your
score with the below:
OV
OVERWEIGHT
NORMAL
AL
VERY LEAN
>0.8
0.8
0.65-0.8
0.6
<0.65
WANT TO IMPROVE?
The key to improving body
composition is reducing your
calorie intake and increasing
your workout intensity. Increasing
your lean body mass through
strength training will also help
to improve body composition.
TOOLS
OF THE
TRADE
Want to improve
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This fitness kit is
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COLOUR NEOPRENE
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Whole-body exercises
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TRX HOME SUSPENSION

TRAINER KIT
Want to boost your

muscular strength? Well,
if TRX training is good
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US military,
its good
enough for us!
198, escapefitness.com
ULTRAFLEX ROLLER
Foam rolling releases

tension in the
connective
tissue around
your muscles,
leading to
greater freedom of
movement and flexibility.
37.20,
escapefitness.com
12 SOFT PLYO BOX
To reduce your body fat

levels and improve body
composition, you have to
HIIT it! In other words you
need to train at a high
intensity, but only for
a short time. Plyometrics,
or jumping exercises,
are perfect for this.
190.98,
jordanfitness.co.uk
BOSU BALANCE TRAINER

HOME MODEL
The Bosu can be used
flat-side down or
curved-side down
so you can use it
for a huge range of
balancing exercises.
105.99,
physicalcompany.co.uk
EXERCISE
: RE- E NE RGISE
2015
Beat your new year burnout with
this energising yoga sequence
ew Year is a
pretty exciting
time, and the
ideal opportunity to put
resolutions into practice,
come up with new
ideas and get creative.
But after such a busy
Christmas period, youd
be forgiven if youre just
feeling a little too zapped
to really get your brain
(and body!) into gear.
Sound familiar?
Then what you need is
something to re-energise
HOW TO
DO IT
Complete one set,
holding for the
recommended
amount of time/
number of breaths.
As you become
more familiar with
the poses, build up
to two sets, then
three. If you want
to increase the
intensity further,
hold each pose
for a little longer.
you in a flash. Yoga can

be a great way to perk
yourself right back up,
explains Emily-Clare
Hill, yoga instructor at
Yotopia (yotopia.co.uk).
This yoga sequence will
stimulate your body,
giving it a boost of energy
and help flush out toxins.
The perfect antidote
to that classic postChristmas feeling then!
Get yourself ready
to dismiss sluggishness
and get your om on.
HOT TIP
DOWNWARD FACING DOG

Technique
Kneel on all fours
and spread your
fingers out in front
of you. Make sure
the crease of each
wrist is parallel
with the front
line of the mat.
Press firmly into
your hands,
relaxing your head
and neck, and keep
your ears level with
your upper arms.
Rotate your upper
arms outwards
Helps to calm
the brain and
relieve stress
creating space
between the
shoulder blades.
Lengthen from
your fingertips to
sit bones, creating
length in the spine.
Draw your front
thighs up, lifting
your knees.
Stay in this pose
for 1 to 3 minutes.
Then bend your
knees to the floor
with an exhalation
and come to rest
in Childs Pose.
GARL AND
Technique
Squat with your
feet as close
together as
possible. Keep
your heels on
the floor if you
can; otherwise
support them
on a folded
mat or towel.
HOT TIP
This move can

also improve
your digestive
function
Exhaling, lift
your torso
and lengthen
through the
front of
your body.
Move your hands
into prayer
position and
press your
elbows against
your inner
thighs. Push
your thighs into
the elbows, too.
Hold for 1
minute. Inhale
and straighten
your legs to
stand up, then
slowly fold into a
forward bend.
HIGH LUNGE
Technique
Begin in Downward
Facing Dog.
Exhale and step
your left foot
forward between
your hands.
Inhale and bring
your torso upright.
At the same time,
sweep your arms
wide to the sides
and raise them
overhead.
Lengthen your
tailbone toward
the floor and push

back through your
right heel. Look
up toward your
thumbs, keeping
the back of
your neck long.
Draw your ribs
down and into your
torso. Lift your
arms from your
lower back ribs,
reaching through
your little fingers.
Exhale, bringing
your torso down
toward your left

thigh, and sweep
your hands back
to the floor. With
another exhale,
step your left foot
back and return to
Downward Facing
Dog. Hold for
a few breaths and
repeat with the
right foot forward
for the same
length of time.
SAFETY TIP
Be careful not to
over arch your
lower back
EXERCISE
: RE- E NE RGISE
HOT TIP
Improves
balance
REVOLVE D
SIDE ANGLE
Technique
Start in High
Lunge pose.
Exhale, bringing
your hands
to prayer.
Lengthen
forward, then
turn your torso
to the left,
placing your
right elbow to
your left thigh.
Continue
to lengthen the
torso forward as
you inhale and
rotate a little
deeper as
you exhale.
If this position is
challenging, hold
for a few breaths.
If you want
to go further,
extend both
arms and take
your right arm
outside
of the left leg
and reach up
with your left
arm to open your
chest a bit more.
To release,
look down,
then inhale
to lift away
from the thigh
and unravel.
Place both
hands down
to the floor
framing the
front foot and
step back into
Downward
Facing Dog.
Repeat with
your right
leg in front.
SHOULDE R STAND
Technique
Lie down on your back
on your mat then lift
your legs over your
head. Place your
hands on your back for
support and lift your
legs closer together.
Push up through your
feet, trying to get your
body in a straight line.
Once in the pose dont
HOT TIP
Helps stimulate
the thyroid
move your head.

If youre a beginner,
stay in the pose for

30 seconds. Add 5
to 10 seconds every
day until you can hold
the pose for around
3 minutes.
To come down, exhale,
bend your knees into
your torso, and roll
onto your back slowly.
HOT TIP
Improves
concentration
EAGLE
Technique
Start in Standing
Mountain pose.
Bend your knees
slightly, lift your
right foot up and,
cross your right
thigh over left.
Either flex
the top foot,
engaging the top
leg, or bind your
right foot behind
your left calf.
Stretch your
arms out in
front so theyre
parallel to the
floor. Cross your
arms so your
right arm is
above your left
and bend at the
elbows. Push
your right elbow
into the crook
of your left
and bring your
palms together.
Lift your elbows
up. Hold for
6 breaths.
Inhale and reach
up with your
fingertips, then
exhale rounding
forward, drawing
your elbows to
your knees and
pressing the
breath out as
you curl inward.
As you lengthen
release your
arms and legs,
placing your
feet together
in Standing
Mountain pose.
Repeat on the
other side.
HOT TIP
Great for
strengthening
the back
muscles
GET THE
LOOK
HUMBLE WARRIOR
Technique
Start in Warrior
1, then lift your
hips to move
your back heel
inwards. Your
foot should
be at a 30degree angle.
Your front knee
should be at
a right angle,
with your thigh
parallel to
the floor, and
your hips square.
Push up strongly
through your
arms, lifting the

ribcage away
from the pelvis.
Keep your head
in a neutral
position.
Bring both hands
behind your
back interlacing
your fingers.
Inhale and draw
up through the
lower stomach.
Exhale,
lengthening
forward,
bringing your
head to the
CLOTHING: Nike bra, 35,

nikestore.com; Lija capris,
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inside of the
front thigh.
Relax your
head and neck.
Hold for 6
breaths. Inhale
and draw your
body forward as
you rise back up,
releasing the
arms and
allowing them
to float back
up by the ears.
physicalcompany.co.uk
HALF LORD OF
THE FISHES
HOT TIP
Great for
relieving
period pains
Technique
Sit on the floor
with your legs in
front of you and
your bottom on
a folded blanket.
Bend both knees
with your feet
flat on the floor.
Place your right
foot under your
left leg and tuck
it next to your left
hip, lowering the

right knee.
Inhale and
extend your right
arm up, then
exhale and
hook your elbow
over your left
knee and look
over your left
shoulder.
Keep your
spine long and
dont lean back.

To deepen the
pose thread
your right arm
between
your legs and
bind your hands.
Hold for 4-6
breaths, then
inhale to release.
Repeat to the
left for the same
length of time.
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: NICKI PETITT, WATHLETIC.COM
REVOLVE D CHAIR
Technique
Start in Standing
Mountain pose,
arms by your sides
and head forward.
Inhale and circle
your arms up. Keep
your front upper
arms in line with
your ears, and soften
your shoulders.
Bend your knees,
and sink down as if
sitting in a chair.
Push your shoulder
blades back,
lengthening the
tailbone and bring
your arms to your
chest into a prayer
position as you inhale.
As you exhale,
lengthen forward
and twist your body
to the left, placing
your right elbow
to your left thigh.
Keep your weight
on your heels and
look up to the sky.
Hold your pose for
5-10 breaths. As you
inhale try to lengthen
your spine and twist
further as you exhale.
Inhale as you twist
back to the centre.
Exhale as you bring
your arms up, coming
back to Chair Pose,
and repeat on
the other side.
SAFETY TIP
Keep your inner
thighs parallel
to each other
throughout
EXERCISE
: COOL KIT
Sick of being a bag lady?

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clever, chic bag has
special compartments to
keep your smelly gym kit
away from your day-today bits and pieces, and
saves you from lugging
around two hefty bags.
What a great idea!
From 115,
gymtote.co.uk
DID YOU KNOW?
Active commuters feel better

able to concentrate and less
stressed than those who travel by car
Fitness
scene
Stay ahead of the game with the

hottest news and must-have gear
The whey forward
If you think that high-protein snacks cant taste great,

try Optimum Nutritions latest Oats & Whey Flapjack
bars. Available in three delicious flavours Double
Chocolate, Coconut Cherry and Oats & Honey they
not only taste amazing, but each 70g bar delivers 23g
of protein and 5g of dietary fibre. What more could
you want from a post-workout snack?
18.99 for a box of 12, optimumnutrition.com/uk
Look the part next

time youre shaking
and shimmying in
your dance class
with Zumbas new
Tri-Me Perfect
Leggings. The eyecatching design of
these gorgeous
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everyone know
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soul of the
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S TAY O N T R AC K
Keep fit all day long with our top three activity trackers
HUAWEI
TALKBAND B1
Check your activity
status with just
one click and stay
connected via
the Bluetooth
wireless earpiece!
99.99,
amazon.co.uk
RUNTASTIC
ORBIT
This waterproof
gadget not only tells
you the usual stats, it
also lets you know
how many minutes
youve been active for
throughout the day.
99.99,
premiumlifestyle.
co.uk
GARMIN
VIVOSMART
Pair this tracker with
a heart rate monitor,
bike speed sensor or
VIRB action camera to
really make the most
of its clever abilities!
139.99,
garmin.
co.uk
WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK

SOURCE: UNIVERSITY OF EAST ANGLIA/CENTRE FOR DIET AND ACTIVITY RESEARCH
PRINT
POWER
EXERCISE
: QUICK FIX
HOW TO
DO IT
K IT YO U LL
NEED:
2 x dumbbells
Kettlebell
Stability ball
Beginner:
3 x 10 reps
Intermediate:
4 x 10 reps
Advanced:
5 x 10 reps
Need to rm up the
three classic trouble
spots, fast? Try these
foolproof moves
ou might not
find many LBT
classes around
these days, but that
doesnt mean that we
dont still want great
legs, bums and tums!
Focus on those
three trouble spots
by incorporating this
super-speedy workout
into your routine and
youll be flaunting a
killer body in no time.
STABILIT Y BALL PIKE
Areas trained: CORE,

STOMACH
Areas trained: BOTTOM,

THIGHS, BACK, CORE
Technique
Hinge at your hips,
drive your bottom

out behind you
and bend your
knees to take hold
of a kettlebell.
Drive the kettlebell
backward through
your legs, then
extend your hips

and knees to drive
the kettlebell up to
shoulder height.
As the kettlebell
drops back down,
hinge at your hips
and knees again
to repeat in
a fluid motion.
SAFETY TIP
Dont let your

hips drop lower
than the rest of
your body when
extended
WALKING LUNGE
Areas trained: LEGS, BOTTOM

Technique
Hold a pair of
dumbbells
by your sides.
Take a large
step forward,
bending both
knees to about
90 degrees
with the back
knee hovering
just above
the floor.
Extend your
legs to take
SAFETY TIP
SAFETY TIP
Keep your
shoulders back
and chest up as
you lower
Keep your torso

upright and your
hips square
throughout
another large
step forward
and go
straight into
the next rep.
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: NICKI PETITT, WATHLETIC.COM CLOTHING: ADIDAS BRA, 22,
ADIDAS.CO.UK; LIJA SHORTS, 45, LIJASTYLE.COM; NIKE LUNARGLIDE 6 TRAINERS, 95, NIKESTORE.COM KIT: KETTLEBELL,
REEBOKFITNESS.INFO; STABILITY BALL, USAPRO.CO.UK; DUMBBELLS AND MAT, PHYSICALCOMPANY.CO.UK
KETTLE BE LL SWING
Technique
Start in plank
position, with
your feet on
a stability ball.
Roll the ball
toward your
hands, keeping
your legs straight
so your body
folds at the hips.
Return to the
start and repeat.
TRIE D AND TESTE D :
EXERCISE
POOR GOOD VERY GOOD EXCELLENT OUTSTANDING
On your
toes
Want a ballerinas body

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Reviews
All the latest releases tried and
tested for you by team WF
MINDFULNESS
@ WORK
By Anna Black
12.99,
amazon.co.uk
READER
REVIEW
THE COMPLETE
GUIDE TO
BODYWEIGHT
TRAINING
By Kesh Patel
19.99,
bloomsbury.com
Bodyweight training
is becoming
increasingly popular
and its easy to see
why, when you can
improve your fitness
and power anytime
and anywhere.
Kesh Patels 20 years
of health and fitness
industry experience
show as he takes you
step-by-step through
each exercise all
based on primal
movements. The
explanations are
accompanied by
images so you know
exactly what to do.
I will say that one
section requires the
use of equipment
such as gymnastic
rings and parallel
bars, which isnt ideal
if you dont have
access to a gym with
those facilities.
However, this is only a
ideas or refresh your

memory a little.
Mindfulness @ Work
does well to remind us
of things like remaining
calm and executing
choice, as well as
simple solutions
such as getting outside
for some fresh air at
lunchtime. Its a good
reminder of the
de-stressing techniques
available to you when
small section about

how you can integrate
bodyweight exercises
into your gym routine.
Having worked my
way through the book
practising everyday
for 10 days I noticed
a real difference in my
strength and balance
and will continue until
I can progress to the
more advanced
exercises to really
boost my strength.
Its a great resource.
STAR RATING:
Gemma Dorling,
28, Cambridge
work seems so manic

that you barely have
the headspace to think
beyond the task in
front of you.
The book is easy to
digest, fun to read
and a pleasure to flick
through. Its a sure-fire
way to boost your
mindfulness at work.
STAR RATING:
Amanda Khouv
ACCELERATED
PILATES WITH
RESISTANCE BAND
By Element
12.99, amazon.co.uk
Pilates at home can be a nice way
to wind down after a long day at
work. I opted for an evening
session to try it out. It definitely
helped me to release the tension
in my body, but it wasnt as
easy as I thought it would be.
The use of the resistance band
really does make the routine that
much more challenging. Not only
does it support and push your
limbs when stretching, it also
makes for a more interesting 30
-minute workout. The mini roll up
obliques and spine twist supine
moves (in the 10-minute bonus
session) with the resistance band
kept me particularly focused as
it was so different to any other
ab workout I had ever done.
The video is set in a relaxed and
serene garden and the instructor,
Lisa Hubbard, guides you
through the stretches in a
measured and reassuring way
throughout its a great watch
and a good buy if youre after
a short but effective session
that tests the strength and
flexibility of your entire body.
STAR RATING:
Lisa Nguyen
Stress at work is
something lots of us can
relate to, and when its
at its worst, its hard to
imagine that a simple
book can do much to
help. But think again.
While a lot of us
probably already have
an idea of some basic
techniques we can
employ to help us chill
out at work, it never
hurts to be open to new
14-PAGE SPECIAL
2015!
BRING ON
58 Reach for
the stars!
62 Team WFs
top secret tips
64 Kick-start
a healthier
new diet
PICTURE: SHUTTERSTOCK
HAPPY
NEW
YEAR!
Time to start
boxing up those
Christmas decs
and thinking
about what you
want to achieve
in the year
ahead! This
month were
dedicating our
special to helping
you smash those
NY resolutions
with practical
advice from the
experts; a 5-day
diet; a kickstarter workout;
and top secret
tips from the
WF team!
Bring on 2015!
GET SET FOR

Start the new year on a high and achieve
whatever you want this year, says Louise Pyne
5 WAYS TO STAY COMMITTED
Rework your goals and youll be on the road to success
otivation is often at
an all-time high as the
clock strikes midnight
on New Years Eve, but, once
January has been and gone,
those fierce resolutions may have
disappeared into thin air, too.
Research by the University of
Scranton in Pennsylvania shows
a meagre eight per cent of us
achieve the new year goals we set
for ourselves. But while our best
intentions may have faded over
time in the past, this year its time
to get serious. The new year is
a great time to start afresh. When
we clear out the wrapping paper,
Christmas tree and decorations, we
can also clear out our bad habits.
Psychologically, we feel a sense
of a new start, which is a great
motivator, says yoga expert and
wellbeing coach Danielle Collins
(faceyogaexpert.com). No matter
how big or small your goal, we
want to help you commit to
your plans and succeed.
HAVE A VISION
You are the ruler of your own

destiny. So, first things first,
take time out to think about what
you want from life. A vision board
is a great way of understanding
what you really want out of life.
Collect photos, pictures and words
from newspapers, magazines and
the internet. Everything you collect
should represent your perfect
life and the way you want to be as
a person. You will be much clearer
about where you want to be in
your life. Also, when your dream
life is there in front of you, you may
even be surprised how much more
achievable it all seems, says Danielle.
LEARN FROM
THE PAST
Dont even think about

throwing in the towel if you have
a slip-up its all about focusing your
energy on positives. Take time to
reflect on why youre doing what
youre doing, and what could keep
you on track, says success

strategist Simon Alexander Ong
(simonalexanderong.com). When
your motivation hits rock bottom,
dont get disheartened. A good way
to stay motivated is to keep a regular
achievement diary, which you can
refer to in order to get back on
course. Write at the top of a piece of
paper What I Am Most Proud Of,
says Danielle. At each of your goal
milestones, write down what you
have achieved. Even if it is not one of
your original goals, still just write it
down. This is guaranteed to motivate
you moving forward, she adds.
ACT FAST
If youre ready to make

a change in your life, dont
wait for tomorrow nows the time
to make a real difference. But
remember, your life wont suddenly
transform overnight making a
change takes time and commitment.
Get an A4 sheet of paper and write
down these four titles: My One Month
NAIL YOUR HEALTHY EATING RESOLUTIONS

Stick to these three easy guidelines to stay on track
1 DO THE 80/20 RULE
Sticking to this split is a great way

to stay motivated to eat well. The
idea is that you follow a healthyeating plan 80% of the time, but
for the other 20% you allow
yourself to deviate and eat
whatever you fancy guilt-free.
2 CLEAR AWAY THE JUNK 3 GET INTO A ROUTINE
Dont have unhealthy food in

the house and instead re-stock your
kitchen with exotic fruit, fresh veg
and useful cooking staples like oats,
tomato pure,
brown rice
and spices.
Give yourself small milestones

to achieve, like eating breakfast
every day before work, having
a mid-morning and afternoon
snack or drinking two litres
of water daily, rather than
jumping in at the deep end.
Goal; My Three Month Goal; My Six

Month Goal; My One Year Goal.
Then go through each of these
titles and underneath write down
what you would like to achieve by
these milestones. Try to make the
goals measurable, says Danielle.
TEAM WFS
NEW YEAR
RESOLUTIONS
Editor,
ht
Joanna Knig
e
To put me tim
p
to
e
back at th
list.
of my to-do
Features Ed
itor,
Louise Pyne
Get more
adventurous
in the
kitchen and
make
lots of excitin
g
recipes for m
y
little boy to try
.
Deputy
Editor,
Ellie Moss
time
Make more
I enjoy
for the things
g,
in
rid
e
hors
ng
reading, cycli
g.
and travellin
Art Editor,
Nicola Kerr
Go swimmin
g
once a week.
r,
Fitness Edito
v
ou
Kh
da
an
Am
dy in
To test my bo
nt
re
ffe
di
d
new an
ally
re
d
an
s,
ay
w
ss
push my fitne
it.
lim
its
to
KEEP YOUR EYES

ON THE PRIZE
Your mindset is so
important when it comes to
success. You can have all the
resources and guidance available
to you, but, at the end of the day,
what turns those into results is
you, says Simon. And this comes
from the mindset that you
cultivate. Are you someone who
accepts that it is you who is
responsible or quick to blame
and find excuses? By having
a success mindset, you are
committing to being the best
version of yourself that you can be
and being humble enough to learn
and develop through feeding your
mind. Its the difference between
asking yourself Why doesnt it
work for me? and What do I
need to do to make sure I get
results from this? he adds.
GET A FRIEND
ON BOARD
Chat to your family, friends

or colleagues who are on a similar
track to stay motivated. You want
to be around other people who
are health conscious and who
will support you on your journey,
says Simon. Try to keep a close
eye on one anothers progress
via daily texts, calls, emails or
tweets and celebrate how far
youve come. Studies show we
are more likely to stick to exercise
and eating plans when we have
company. So, speak to your
nearest and dearest about your
goals and see who seems keen to
do it with you, adds Danielle. Get
those cheerleaders on board!
Bring on 2015!
WE
Three women reveal how they achieved their resolutions in 2014
I didnt let
my age stop
me from
reaching my
fitness goals
SHERRYL MARKS,
54, FIVE-TIME
MARATHON
RUNNER
I did my first London
Marathon in 2000
at the age of 40
after a bet with my friend. I loved the
experience so much and wanted to
beat my original time of 4hrs 45mins
so I signed up for a second time the
following year. Having firmly caught the
running bug, I ran my third one in 2002,
making 4hrs 9mins, which was my best
time yet, but then sadly I had to take a
year out because of an injury to my knee.
I got back on the running wagon in 2004,
shaving even more time off my PB at 4hrs
3mins, but when the race was over I could
hardly walk. My knee injury had taken a
turn for the worse. The muscle around my
kneecap kept collapsing, so I was forced
to give up running. I took 10 years out and
then, last year, at the age of 54, I thought
Id try again. My fitness had improved
through regular swimming and cycling
and one of my good friends at childrens
bereavement charity Grief Encounter was
looking for candidates to raise funds, so I
put my name down. Training was tough
I found the winter really awful with the
wind and rain and dark mornings, but
my previous injury didnt impact training.
As I was running for a charity, I was
motivated to raise as much as I possibly
could. I organised non-uniform days
at the school where I work and had
a cake sale. All in all I raised 3,500.
The feeling of crossing the finishing line
was amazing and I felt Id achieved
something really special at my age.
I wrote a
business plan
and didnt
look back!
I worked
non-stop
for over
a year, but it
was worth it
CHARLOTTE
PEARCE, 23,
CEO AND FOUNDER
OF INKPACT
MARKETING
(INKPACT
MARKETING.COM)
I graduated university in 2013 and while I
was studying I ran some mini-businesses
on the side. Id been working for a
non-profit organisation called Enactus,
which helps to improve the standard of
living for those in need around the world.
It gave me the drive to try and make
something of myself. While I was at
university I did some marketing and
realised handwritten letters were an
interesting way of communicating with
people research shows that 100 per
cent of people who receive a letter read it,
as its such a personal way of connecting
with people compared with email. I
thought it could be a good way for
businesses to build strong relationships,
so I recruited some friends and got
creative, designing different letter
collections to suit business needs. In
December 2013 I decided it was time to
take it to the next level. I wrote a business
plan and applied for funding, managing
to secure 5,000 to launch my company
Inkpact Marketing, which specialises in
handwritten letters. Ive now taken on
staff I employ students who work
around their studies and Im continually
recruiting. Its been a whirlwind of a year.
Its been stressful and it can be a bit
daunting, but its all a learning curve.
This year I hope to take my business to
the next level Id like a bigger team and
larger office. The world is my oyster!
HILARY GILBERT,
34, MANAGING
DIRECTOR OF
BOOM CYCLE
(BOOMCYCLE.
CO.UK)
2014 was crazy
busy for my indoor cycling business,
Boom Cycle. I set up our first studio
in Shoreditch in 2011 after moving to
London from New York where I met
my boyfriend (who is also my business
partner), and then we opened our
second London studio the flagship
branch in Holborn at the start of 2014.
It was massively difficult to get up
and running. We did a lot of the work
ourselves including painting and
laying bricks all while on a shoestring
budget. We spent every single day
there for seven days a week for over
a year. But its been worth it as Boom
Cycle has been really well received by
fitness enthusiasts; you get a really
great workout in a short space of time.
Its low impact and gets your fitness
up and so its a relatively quick way
to lose weight. We wanted to offer
something different to the traditional
spinning class, so Boom Cycle is
more like a massive party than
a workout. We have a gigantic sound
system in the studio and choreograph
all our classes to the music so you
are literally riding to the beat its
like dancing on your bike! Afterwards
you always have tons of endorphins
running around your body. Were
always looking to expand its
about finding property in the right
places, so watch this space!
NATURE
LOVESYOU
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#nakdlove
Bring on 2015!
TEAM
SECRETS
We share the top tips we live by to help you get in shape this new year
MUNCH ON PROTEIN
If youre hungry, reach
for protein it will fill
you up and keep you
going until your next
meal. Bounce balls
(bouncefoods.com/
uk) are our faves
when were on the go!
GET APPY
STOP WEIGHING
YOURSELF!
Make sure you have plenty of

healthy snacks at home and
work so you have something to
munch on when youre feeling
peckish saves me from
reaching for the biscuit tin!
KAREN
ELLIE
The number on the scales isnt

a good way to monitor your fat
loss because, as you work out
youre building muscle which
adds weight so looking at the
scales will convince you that
youre not making progress
when you actually are. A better
way is to take measurements
of your body, or just notice how
well your clothes fit.
NATALIE
PREPARE
YOUR FOOD
Make packed
lunches for the days
ahead this not only
saves time, but it also
keeps you healthy.
MEET THE TEAM
AMANDA
ht
Joanna Knig
ess
Womens Fitn
Editor
Ellie Moss
ess
Womens Fitn
r
Deputy Edito
ouv
Amanda Kh
ess
Womens Fitn
r
Fitness Edito
Befriend the Nike Running and

Nike Training apps theyre the
most user-friendly fitness apps
Ive come across and offer
workouts for all fitness levels.
They talk to you throughout
the routine to motivate you
and theyre free.
LISA
EAT LITTLE
AND OFTEN
RISE AND SHINE
Aim to work out in the morning

or at lunchtime. Often, there are
too many things that can get in
the way of evening workouts
tiredness, work drinks, a bad day.
Getting my workouts done and
dusted as early as possible leaves
me free to get stuck into work
or plan social events for the
evening ahead.
ELLIE
ALWAYS EAT
BREKKIE
I never skip breakfast. When I was

a fat teen, I used to only eat
supper (a very large supper). Now
I always start the day with a good,
protein-rich breakfast usually
eggs, yoghurt or a protein bar if
Im really pushed.
LOWRI
COOK UP A STORM
Try a new recipe every week.

Changing up your repertoire
keeps things interesting and
means you can easily cook
with the seasons.
JOANNA
Lowri Turner
don
Karen Stad
pist,
Hypnothera
ess
Womens Fitn
d
Nutritionist an
r
ito
ntributor Sub Ed
regular WF co
Lisa Nguyen
ess
Womens Fitn
Junior Writer
rts
Natalie Robe
ess
Womens Fitn
Intern
COMPILED BY: ELLIE MOSS PICTURES: SHUTTERSTOCK
ere at WF HQ
weve been
reading, writing
and digging out
healthy tips for as long
as we can remember.
Weve met some
awesome experts
top athletes, amazing
nutritionists, coaches,
celebrity trainers
and over the years
weve adopted some
of the fantastic advice
weve come across
into our own routines.
So we thought it was
about time we opened
up our treasure chest
of top tips, so you
guys can see how we
roll and maybe even
incorporate some
of them into your
own routine
DRINK WATER
Not just when
youre thirsty,
but consistently
throughout the day.
Everything will run
more smoothly.
AMANDA
JUICE IT
If you only buy one
thing this year (as if!),
make sure its a
Nutribullet (from
99.99, idealworld.tv).
Easy to use, itll up
your fruit, but mainly
veg, intake effortlessly.
No crazy amount of
washing-up either.
JOANNA
PLAN AHEAD
If you go to the gym not knowing

what youre doing, chances are
youll have a pretty lacklustre
workout. Try to plan your
session and make it count.
AMANDA
MARCH ON
Be up for walking
everywhere. Ditch
the bus/cab if its a
walk that wont take
you longer than half
an hour. Working up
a little sweat in the
fresh air never hurt
anyone!
LISA
EAT SMART
I never eat carbs on their own.

This applies to meals never
vegetable soup, instead chicken
and vegetable and also, most
importantly, snacks. I would
never just eat a piece of fruit I
would eat fruit with yoghurt or
nuts. This is to keep my mood
stable and stop sugar cravings.
LOWRI
GO HARD
OR GO HOME
Give your workouts everything

youve got. It can be tempting to
go easy on your workout once
you start to get tired, but if you
stop every time it hurts then
youre never going to get better
and your body isnt going to
improve. Push yourself and
youll see results!
NATALIE
GET OUT THERE
If youre not feeling motivated to

work out, tell yourself youll just
do 10 mins to get yourself out
the door more often than not
youll end up doing more than
that once youre out there and
youll feel great afterwards!
KAREN
TRAVEL WITH KIT
Dont let being out of town,

visiting friends or family, or
being away for work get in the
way of reaching your hot-body
goals. Always make sure youve
got your trainers with you, plus
some leggings and a vest
theres always time for a park
workout or a quick run.
Plus, being in a different
location gives you the
opportunity to explore new
routes or try new classes.
ELLIE
DETOX
YOUR BOD
Start the day with lemon and

hot water. Even if its a coffee
youre really craving, hitting
your body with this
alkaline liquid will really
help kick-start your
day and any detox.
JOANNA
LOG WHAT
YOU EAT
Keeping a food
diary sounds like
extra work, but its
well worth it (and
doesnt take much
time at all!). Seeing
what you consume
will make you want
to write down good
things, and less
likely to ruin the
record by indulging
in bad food!
LISA
KEEP MOVING
I exercise every day. Fitness

trainers will tell you that you
need a day off, so I dont
necessarily do the same thing
every day. I might run one day
and go on the cross trainer the
next. But as a hypnotherapist
who deals in habit change, I
know that establishing a
good habit is much easier
if you do it consistently.
So, there is no
argument, no
negotiation or
excuses, I simply
work out every
day. Period.
LOWRI
WFS
ESSENTIAL
KIT FOR
2015
1NUTRIBULLET
The absolutely
daddy of juicers, you
wont make it through
the year without it!
From 99.99,
idealworld.tv
NIKE
2
TRAINING
CLUB APP
We cant get
enough of this
app, its easy to use
and free. Whats
not to love?
Free, iTunes/
Google Play
FABLETICS
3
SALAR
LEGGINGS
These gorgeous
print leggings are the
perfect workout
motivation for the
new year.
42,
fabletics.co.uk
BOSE
4
FREESTYLE
EARBUDS
These little beauties

are as stylish as you like
and ideal for
workouts.
114.95,
amazon.co.uk
ADIDAS
5
CLIMA
TRAINING
ALLOVER PRINT
JACKET
Wrap up and be seen

in this stand-out
kaleidoscopeprint jacket.
50,
adidas.co.uk
Bring on 2015!
YOUR 5-DAY
Reboot your body and

make 2015 your healthiest
year ever, says Louise Pyne
fter counting down

the days to Christmas
for a month or more
splurging on mulled wine and
mince pies aplenty and tucking
into the roast of all roasts its
time to get back on track with
a health kick for the New Year.
And our five-day diet will do
just that! Its the perfect way to
recover, revitalise and rebalance
your body for 2015 and
(hopefully!) kick-start a year of
healthy eating and feeling great!
TELL ME MORE...
The diet is packed with tasty yet
nourishing foods perfect for
rebooting your system and aims
to change the way you look at
food and dieting. Our eating
plan doesnt limit calories or
deprive you of foods instead
we limit weight-gain culprits like
processed sugar, ready meals
and bad fats to combat bloating

and sluggishness. Your body will
respond by shedding excess
water and pounds so you start
January feeling awesome. If
youre looking for longer-term
results, after finishing this plan,
try the 14-day sugar detox that
came with this issue and you
can expect to lose up to 6lbs!
GET STARTED...
The five-day plan is based
around three meals and two
snacks: one in the morning
and one in the afternoon.
Meals are rich in antioxidants
to flush toxic waste from
your body, improve digestion
and enhance energy levels.
ACHIEVE AMAZING RESULTS...
Want to supercharge results?
There are a few tricks to add
alongside the eating plan. Cut
out caffeine and

alcohol and instead
drink two litres of water
a day, plus herbal teas
such as fennel and nettle,
as these have powerful
cleansing properties. Have
breakfast within one hour
of waking to keep your
metabolism ticking over
and dont leave long
gaps in between eating
three hours max. Take time
over meals to allow your
body to digest food properly
and follow our five-day
workout plan (page 69) to get
your health back on track.
5 SUPER INGREDIENTS
These superfoods (all in the diet!) will help you
1 QUINOA
A fab source of
protein and complex
carbs, quinoa can be
used instead
of oats for
breakfast
or as a
side dish.
2 AVOCADOS
Avocados are
rich in good fats, which
keep your skin, hair and
nails healthy.
3 OATS
Oats are a low-GI

grain, which release
their energy slowly so
you feel fuller for longer.
4 COCONUT
This exotic fruit is

packed with special
medium triglyceride
fats that aid fat burn.
5 GREEK
YOGHURT
A source of probiotics,
Greek yoghurt will
keep your
immune
system and
digestive
tract healthy.
DAY 1
BREAKFAST
QUINOA PORRIDGE
Cook 50g quinoa in
100ml semi-skimmed
milk and add 4 chopped
strawberries
MORNING
SNACK
1 banana
topped
with 1tbsp
almond
butter
LUNCH
BAKED SWEET POTATO

WITH BAKED BEANS
1 baked sweet potato served
with 1 small can reduced-sugar
baked beans and a mixed salad
AFTERNOON
SNACK
1 apple and 30g

Cheddar cheese
DINNER
CUMIN-SPICED COD
WITH VEGGIES
1 cod fillet topped with 1tbsp
Greek yoghurt mixed with
1tsp cumin. Bake in the oven
and serve with steamed kale
and 4 cherry tomatoes
Our diet is the

perfect way to
recover, revitalise
and rebalance
your body
for 2015
DAY 2
BREAKFAST
SALMON ON TOAST
2 pieces of rye toast topped
with 1tbsp cream cheese,
2 slices of smoked salmon
and sliced cucumber
MORNING SNACK
2 figs and 30g Brazil nuts
LUNCH
COURGETTE RIBBONS
WITH MEATBALLS
Saut 1 chopped onion
and 1 crushed garlic clove.
Add 4 beef meatballs, half
a tin of tomatoes and a handful
of spinach. Season with
mixed herbs and serve on
a bed of grated courgette
DINNER
COCONUT PRAWN CURRY

Cook 100g prawns in 150ml
coconut milk. Add a handful of
mangetout and red pepper.
Garnish with coriander
and serve with 50g quinoa
AFTERNOON
SNACK
2 plums and 30g almonds
Bring on 2015!
LUNCH
ASIAN TUNA SALAD

Marinate 1 tuna steak in
soya sauce and pan-fry.
Arrange half a bag of
watercress, 1 diced yellow
pepper, 4 cherry
tomatoes and
cucumber on a plate and
top with the tuna steak
DAY 3
BREAKFAST
1 small pot of
Greek yoghurt with
1 chopped pear
MORNING
SNACK
1 baked apple served

with 1tbsp yoghurt and
a pinch of cinnamon
The diet is packed

with tasty yet
nourishing foods
AFTERNOON
SNACK
punnet of blueberries
and 30g walnuts
DINNER
CHEESY PESTO
PASTA BAKE
Cook 50g wholemeal
pasta. Drain and add
2tbsp pesto sauce, 4 black
olives and 4 cherry
tomatoes. Spoon into an
ovenproof dish and
scatter with 30g
mozzarella pieces.
Bake in the oven until the
cheese has melted and
serve with a mixed salad
AFTERNOON
SNACK
DAY 4
50g red grapes

and 30g walnuts
BREAKFAST
OATY BANANA
SMOOTHIE
250ml almond
milk blended with
50g oats and
1 banana
MORNING SNACK
LUNCH
CAESAR SALAD
Mixed salad
leaves with
4 cherry tomatoes,
cucumber, red pepper,
yellow pepper and
1 mini wholegrain pitta
cut into small squares
BEEF AND MUSHROOM

STROGANOFF
Saut 1 onion, 1 stick of
celery and 1 garlic clove.
Add 100g frying steak, cut
into strips, and 200g
mushrooms. Pour in 70ml
vegetable stock and, once
reduced, add 50ml soured
cream. Season with black
pepper and serve with
50g brown rice
PICTURES: SHUTTERSTOCK
Half an avocado mashed

on 2 oatcakes
DINNER
DAY 5
BREAKFAST
1 small pot of Greek

yoghurt with 2 chopped
figs and 2tbsp of
pumpkin seeds
MORNING
SNACK
2 Ryvitas topped with

2tbsp cream cheese
and 2 cherry tomatoes
LUNCH
FALAFEL SALAD
4 fresh shop-bought
falafels with unlimited
mixed salad leaves
AFTERNOON
SNACK
1 apple and 30g

Brazil nuts
DINNER
MINT LAMB BURGERS

Mix together 100g
minced lamb, 1 crushed
garlic clove, 2 olives,
finely chopped, a
handful of mint and a
handful of coriander.
Divide into two patties
and pan-fry until golden.
Serve with a mixed salad
SUPPLEMENT
SUPERCHARGE
Make good health

a breeze with these
wellbeing boosters
NATURES
1FRUITEIN
PLUS
REVITALIZING
GREEN FOODS
SHAKE
This veggie-based
protein powder contains an
array of green superfoods,
including barley grass, broccoli
and spinach, to kick-start
the detox process.
24.99, planetorganic.com
BIOGLAN BIOTIC
2
BALANCE
ULTIMATE FLORA
With 20 million live

bacteria from four
different strains in each
capsule, this probiotic
supplement is a one-way
ticket to beating bloat.
19.99,hollandandbarrett.com
3 VITABIOTICS
DIETRIM
YOUR KITCHEN KIT
Stay on track with these handy essentials

MAGNETIC
COLOURED
SPICE JARS
HOUSE OF
BATH FOUR
WAY PAN
This clever pan is

divided into four so
you can cook your
favourite foods
separately. Less
washing up and
less fuss. Winning!
8-inch pan, 19.95,
houseofbath.co.uk
OLIVER
BONAS
ASTRID CUP
Add pizzazz to
tea time and enjoy
a lovely cup of herbal
in this pretty mug.
5,
oliver bonas.com
Organise your herbs

and spices with these
colourful mini jars.
2,
tigerstores.co.uk
This CLA-based
supplement helps
to boost metabolism for
optimum weight loss.
13.25,
vitabiotics.com
NHP
4
OMEGA-3
SUPPORT
Omega-3 has been

shown to keep fat
levels regulated, so
this deep-sea fish oil
supplement is an
essential companion
to a balanced diet.
27.77,
naturalhealthpractice.com
SUPER
5 QUEST
ONCE A DAY
Combining 16 different
vitamins and minerals,
this supplement is
designed to release its
nutrients over six hours
for optimum absorption.
9.49, nutricentre.com
Bring on 2015!
Gear up for a new year of fitness

with this 5-day kick-starter plan
f you took the party

season as an opportunity
to take a break and
indulge a little (or maybe
a lot!) more than usual,
we dont blame you.
Its the time of year we
all tend to let go a bit, safe
in the knowledge that
once that New Years Eve
hangover subsides, youll
be keen to jump back on
that healthy bandwagon.
That said, we know how
tough it can be to get in the
swing of things again, but
we reckon you only need five
ultra-focused days to get

back on track. Which is why
weve put together this
5-day kick-starter plan. The
workouts are less than five
minutes each (amazing,
right?), while cardio is kept
under 20 minutes at a time.
The little-and-often concept
helps both body and mind to
get back into the habit of
working out. And doing
these short, manageable
workouts throughout
the day will be sure to
ease you back into things,
ready for the year ahead.
YOUR 5-DAY
KICK-STARTER PLAN
DAY 1
BEGINNER
INTERMEDIATE
ADVANCED
7am
5-min blitz
5-min blitz
5-min blitz
12pm
Rest
Sprints
10 mins
Sprints
20 mins
7pm
Post-dinner
walk 20 mins
Post-dinner
walk 20 mins
Post-dinner walk
20 mins
DAY 2
BEGINNER
INTERMEDIATE
ADVANCED
7am
Tabata workout
Tabata workout
Tabata workout
2pm
Post-lunch walk
20 mins
Post-lunch walk
20 mins
Post-lunch walk
20 mins
7pm
Post-dinner
walk 20 mins
Spin class
Spin class
DAY 3
BEGINNER
INTERMEDIATE
ADVANCED
7am
Sprints
10 mins
Sprints
20 mins
Sprints
20 mins
2pm
Rest
Post-lunch walk
20 mins
Post-lunch walk
20 mins
7pm
5-min blitz
5-min blitz
5-min blitz
DAY 4
BEGINNER
INTERMEDIATE
ADVANCED
7am
Pre-work walk
20 mins
Pre-work walk
20 mins
Pre-work walk
20 mins
1pm
Tabata workout
Tabata workout
Tabata workout
7pm
Yoga class/DVD
Yoga class/DVD
Yoga class/DVD
DAY 5
BEGINNER
INTERMEDIATE
ADVANCED
7am
5-min blitz
5-min blitz
5-min blitz
2pm
Post-lunch walk
20 mins
Post-lunch walk
20 mins
Post-lunch walk
20 mins
7pm
Tabata workout
Tabata workout
Tabata workout
Bring on 2015!
HOW TO
DO IT
Complete this
circuit twice,
performing
each move for
30 seconds.
5 - MIN
BLITZ
HIGH KNEES
SAFETY TIP
Areas trained: BOTTOM, LEGS, CORE
Keep good
posture
throughout
Technique
Run on the spot,
lifting your knees
as high as you can
with every stride.
BURPEE
Areas trained: CORE, BOTTOM, LEGS
Technique
Crouch down
to place your
hands on the floor
by your feet.
Jump your feet back
to bring your body
into plank position,
then immediately
jump them back
to the start.
Jump up as high
as you can, then
land softly and
go straight into
another rep.
SAFETY TIP
Dont let your hips

drop lower than the
rest of your body
when in plank
position
TWISTING MARCHING PLANK

Areas trained: CORE, SIDES
Technique
Start in plank
position on
your hands.
Bring one
knee to meet
the opposite
elbow.
Return to
the start and

repeat with
the other leg.
Alternate
sides with
each rep.
SAFETY TIP
Keep your body

in a straight line
throughout
KIT YOU LL NE E D:
Kettlebell Mat
HINDU PRESS-UP
HOW TO
DO IT
Areas trained: SHOULDERS, UPPER BACK,

CHEST, REAR UPPER ARMS, CORE
Technique
Start in a plank
position on
your hands,
then, keeping
legs straight, push
yourself back
into a Downward
Dog position.
Bend your arms
to lower your chest

toward the floor,
taking your
weight forward
as you do so.
Complete this
circuit twice,
performing
each move for
20 seconds
followed by 10
seconds rest.
Extend your arms
to push yourself
up into plank
position on your
hands and repeat.
SAFETY TIP
Keep your
elbows close to
your sides
throughout
TABATA
WORKOUT
JUMPING SQUAT
Areas trained: BOTTOM, THIGHS
Technique
Bend at your
knees and hips to
lower your bottom
out behind you as
low as possible.
From this position,
jump up as high
as you can.
Land softly
and repeat.
SAFETY TIP
Keep your
chest up and
shoulders back
ALTERNATING LUNGE
Areas trained: LEGS, BOTTOM, CORE

Technique
Stand with your
feet together,
take a large step
forwards and
bend both knees
to about 90
degrees, with the
back knee just
above the floor.
Push back up to
the start and
repeat on the
opposite side.
Alternate sides
for each rep.
SAFETY TIP
Keep your torso

upright and hips
square
throughout
Bring on 2015!
KETTLEBELL SHOULDER PRESS
Areas trained: SHOULDERS,
REAR UPPER ARMS
Technique
Hold a kettlebell
upside down in
front of your
chest with
both hands.
Extend your
arms to push
the kettlebell
up toward
the ceiling.
Lower the
kettlebell
back slowly to
chest height
and repeat.
SAFETY TIP
Be careful to
keep your chin
tucked in and
away from the
kettlebell
PRESS-UP
Areas trained: CHEST, REAR
UPPER ARMS, CORE
Technique
Start in plank
position on
your hands.
Bend your arms
to lower your
chest to the
floor, keeping
your body in
a straight line
throughout.
Push back up
to the start
and repeat.
SAFETY TIP
SAFETY TIP
Keep a at
back throughout
the swinging
motion
KETTLEBELL SWING
Areas trained: BOTTOM,
THIGHS, STOMACH
Technique
Hinge at your
hips, drive your
bottom out
behind you and
bend your knees
to take hold
of a kettlebell in
front of you by
the handles.
Drive the
kettlebell
backward
through your
legs, then
extend your hips
and knees to
drive it up to
shoulder-height.
As it drops down,
hinge at your
hips and knees
again to repeat
in a fluid motion.
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: KATE IMOGEN, WATHLETIC.COM CLOTHING: USA PRO BRA,
19.99, USAPRO.CO.UK; TULLY LOU LEGGINGS, 55, HIPANDHEALTHY.COM; NIKE LUNAR CROSS ELEMENT TRAINERS, 85,
NIKESTORE.COM KIT: KETTLEBELL, REEBOKFITNESS.INFO; MAT: PHYSICALCOMPANY.CO.UK
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Features
76 Fitnessheroine // 78 2015sHealthyFoodandDrinkAwards // 84Newthreads:hot kitfor2015
2015
INSPO
This month its all

about inspiring
you to embark on
a healthier lifestyle
in 2015. So were
kicking off with an
amazing interview
with adventurer
Sophie Radcliffe,
followed by your
pick of the best
healthy food and
drink brands
around. Plus weve
got hot workout
styles thatll see
you gagging to
work up a sweat!
F E A T U R E S
FITNESS HE ROINE
TWEET
@challengesophie
R e a dy t o ped
Ifyouopen yourself
uptotheworld,the
worldwillopenitself
uptoyou
Adventurer Sophie Radcliffe

talks getting cold, wet, dirty and
sweaty in the name of exploration
ver fancied climbing

a mountain, taking on an
epic cycle ride or challenging
yourself with an Ironman? If
youre looking for inspiration to
get up and out there, look no
further than Sophie Radcliffe.
With an insatiable appetite for
adventure, shes our kind of girl!
How did you get into

adventure sports?
I was 23 (I am now 29) when
I decided that I wanted to try
something new, get fit and
challenge myself. I signed up
for a week-long adventure race
through the jungle of Borneo
and that was it, I was hooked!
Whats the best bit?
The way they change you as a
person. You dont know who you
G E T I N V O LV E D
are going to become and I love

that. I believe that if you open
yourself up to the world, the
world will open itself up to you
and amazing things will happen.
Whats the toughest bit?
The discomfort. Its not all high
fives on top of mountains! Youre
cold, wet, hungry, dirty, sweaty
and tired often very tired. On
the last two days of the Alpine
Coast to Coast I had 370km to
cycle from the Italian Alps down
to the coast of Monaco. I wanted
to make it there within one
month from the date I started
the challenge, so I had no time to
waste. I cycled 255km until 2am,
slept on the floor of an empty
car park for three hours, woke
up and finished the last 115kms
to arrive in Monaco by 3pm.
Follow Sophies adventures at challengesophie.com or start your

own at discoveradventure.com. Sophie wore the adidas supernova
cycling range for the entirety of the cycling stages on the Alpine
Coast to Coast, available from adidascycling.co.uk.
Best challenge yet?

The Alpine Coast to Coast. It was
a world-first expedition to cycle
the length of the Alps and climb
the highest mountains in each
of the eight Alpine countries.
I covered 45,530 metres of
ascent, and cycled 1,669km
with 141km on foot over the
mountains. I learnt how to keep
going day after day when I felt
I had nothing left in the tank.
Tell us about the Ironman...
I cant describe how much it
hurts. Every part of your being
screams at you to stop. Including
your brain, which says so after
the 2.4-mile swim and the
112-mile bike ride, you want me to
run a whaaat? Its inconceivable
to many people that you could
run a marathon after that!
What does training involve?
Lots of chocolate and drinking
beer! After training of course
I love kettlebells, cycling and
climbing. I also focus on building
confidence and mental strength.
Have you always been sporty?

Not really. I went to a small
school in central London where
there were no playing fields, so
sport was limited. I always loved
participating, but I was never
any good at it! I completed my
first three-mile run when I was
14 afterwards I couldnt breathe
and was vomiting it felt like the
biggest mountain in the world!
Whats the best place
youve travelled?
The Alps. Ive changed my life
considerably in the last few years
so I can spend more time in the
mountains. I feel incredibly lucky,
but its taken years to get here.
Im fascinated by the parallels
between challenging yourself
through adventure sports and
life. My challenges have helped
me become more comfortable
with taking risks and not
being afraid of failure, which
means I put myself out there
and go for opportunities that
I wouldnt have in the past.
Fast talk
Fave workout tune?

This Is What It Feels Like
by Armin van Buuren
Make-up must-have?
Mac Zoom Fast
waterproof mascara
Three desert-island
essentials?
Whisky, water
and chocolate
WORDS: ELLIE MOSS PICTURES: MAIN IMAGE AND TOP RIGHT, ADIDAS IMAGES DEAN ALEXANDER
!
Ta ki ng on th e Iron m an
Sophie takes in the

scenery on the Alpine
Coast to Coast
al
pleasure & satisfaction

At Eat Natural, were really pleased with our delicious coffee & chocolate bar.
We like to think its a little different from your everyday fruit and nut bar
a little bit more indulgent. A little more grown up.
So, when we recieve acclaim and approval for simply doing what we love,
it makes us feel kind of warm inside, knowing that you think the same way we do.
Many, many thanks.
F E A T U R E S
2015S WINNE RS
SMOOTHIES
Make 2015 your healthiest year with our award-winning buys
ast year we launched the Womens Fitness

Healthy Food & Drink Awards together with
Health & Fitness magazine. We know how
important healthy choices are to your health,
fitness and wellbeing goals so we launched these
prestigious awards to recognise the food and
drink products that stand out from the crowd in
the health and fitness industry.
In August we asked you to nominate the

products you swear by to keep you looking and
feeling fit and healthy. From tasty treats to
devour post training, to drinks to guzzle down on
the go, the Healthy Food & Drink Awards have
you covered. Read on to discover this years
winners, and what you need to be stocking in
your trolley next time you hit the shops!
GLUTEN FREE
9Bar Pumpkin
Nakd Cocoa Orange Bits
The Raw Smoothie - Revitalise

& Rejuvenate
Linwoods Organic Milled Flaxseed
LOW-CAL FOOD
TOTAL 0% Greek Yoghurt
Vegesentials - Beetroot, Blueberry

& Cucumber Smoothie
Panda All Natural Liquorice Bar
Savse Smoothie Super Blue
FRUIT &
NUT BARS
Kraft Lightest Philadelphia
Eat Natural with Coffee & Chocolate
LOW-CAL DRINK
Nakd Strawberry
Crunch Bar
Del Monte Naturally Light
Savse Smoothie Super Green
Vit-Hit: Lean and Green
The Primal Kitchen

Coconut & Macadamia
Paleo Bar
CEREAL
MILK ALTERNATIVE
YOGHURT
Mller Light Strawberry
Kelloggs Special K Oats & Honey
Alpro Soya Milk
TOTAL 2% Greek Yoghurt

The Food Doctor Fig & Cranberry Granola
BEAR Alphabites
COCONUT WATER
Vita Coco Coconut Water
Go Coco
Coconut Water
Jax Coco
Coconut Water
Koko Dairy
Free Original
Rebel Kitchen
Chocolate Mylk
Benecol Yoghurt Drink Strawberry
HEALTHY
READY MEALS
Kirstys Spanish Chicken with Brown Basmati Rice
Innocent Japanese Ramen Noodle Pot
Ilumi Chicken Cacciatora
F E A T U R E S
2015S WINNE RS
JUICES
OILS & SPREADS
Tropicana Trop50 Smooth Orange
Udos Choice
Love Beets Super Tasty

Beetroot Juice
Vegesentials - Beetroot,
Pomegranate & Carrot Juice
Fry Light Sunflower Oil Cooking Spray
TEAS
Groovy Food Company - Organic Virgin Coconut Oil
SUPERFOODS
PG Tips Pure Green Tea

Chia Bia Whole Chia Seed
Naturya Wheatgrass Powder
Good 4 U Super Shoots
VEGETARIAN PRODUCTS
Miracle Trees Organic Wellness Tea
- Moringa & Mango
PG Tips Zesty Lemon Green Tea
Quorn Mince
Trek Cocoa Coconut Flapjack
Ocado Mini Goats Cheese Log
HONEY
HEALTHY SNACK BOXES
Comvita Manuka Honey
Fruitdrop: The Nutribox

Ocado Runny Honey
Rowse Pure Natural Blossom Honey Clear
CHOCOLATE
Ocado Organic Fruit Box
BEST RETAILER
Beyond Dark Moments of Pleasure

Ocado
Ocado Organic Juicing Box
SWEET SNACKS
Nakd Crazy Cola Raisins
Montezumas Milk Chocolate
Sainsburys
Ricola - Refreshing Lemon Mint
Seed & Bean Hazelnut & Almond
Revital
Urban Fruit Mango
F E A T U R E S
2015S WINNE RS
CEREAL BARS
CRISPS
Walkers Sunbites Sour Cream and

Cracked Black Pepper
9bar Breakfast Cashew & Cocoa
Meridian Peanut Butter
Nairns Muesli Breaks
FOOD DELIVERY SERVICE

Popchips BBQ
Fresh Food Guru
ORGANIC
DRINK
Soulmate Food - Gourmet

Food Delivery
Honestly Healthy
Snapz Apple Crisps
ORGANIC FOOD
Little Miracles - Green Tea &

Pomegranate
Yutaka Organic Miso Paste 300g
BerryWhite Organic Drink Peach

& Goji Berry
Dr. Antonio Martins Coco Plain
Ocado Organic Small Veg Box
Ocado Organic Portabellini Mushrooms
With Quorn Mince, you can make loads of delicious

meals like Chilli and Spaghetti Bolognese. Plus, its
low in saturated fat, high in protein, and tastes great.
*Quorn Mince is a nutritionally healthy protein source. Protein

contributes to the growth in and maintenance of muscle mass.
Dress to impress
Crop, 45,
Suki Shufu
Leggings,
70, Nike
Jacket, 25.99,
Bershka
NEW
THREADS
Make 2015 a year to remember with hot
workout looks you cant live without
Dress to impress
Opposite page
Jumper,
50, Princesse
Tam Tam,
Shorts,
30, Nike
Trainers,
60, Saucony
This page
Crop top,
30, Adidas
Leggings,
105, Hey Jo
Jacket, 350,
Charli Cohen
Dress to impress
Opposite page
Body, 230,
Michi
This page
Top, 62,
Lululemon
Leggings,
22.99,
Bershka
Trainers,
85, Nike
Dress to impress
STOCKISTS
Adidas, adidas.co.uk
Bershka, bershka.com
Charli Cohen, stylepb.com,

charli-cohen.com
Five Feathers,
thepoweryogaco.com
Hey Jo, hey-jo.co

Lululemon, lululemon.co.uk
Michi, stylepb.com
Nike, nike.com
Princesse Tam Tam,

princessetamtam.co.uk
Saucony, saucony.com
Suki Shufu, sukishufu.com
PHOTOGRAPHY: SIMON TAYLOR STYLING: JOANNA KNIGHT, ELLIE MOSS MAKE-UP: ALISHA BAILEY MODEL: SARAH T, PROFILE-MODLES.COM
Crop, 135
Charli Cohen
Leggings,
59.95, Five
Feathers
HEALTH
92 12 health goals for 12 months // 96 Get a bright smile, naturally
A GOOD REASON
TO WATCH YOUR WEIGHT
If you gain weight, whats the first thing that crosses your mind? Probably your
appearance, right? Well, a recent study has found that you should probably be
more concerned with your blood pressure. Researchers at the Mayo Clinic in
Rochester, Minnesota, found healthy people who are more likely to gain weight
in the stomach area are also more likely to experience increased blood pressure
even if they gained as little as five pounds. So, if the slightly too tight jeans
werent enough of a push, the knowledge that such a small weight gain can
have an impact on blood pressure should be a great motivator to stay fit!
HEALTH
: REALISTIC RESOLUTIONS
A
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12 M
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U
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w
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T
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In need of a ? Why not tackle one
art
an
where to st , says Gabrielle Nath
nth
issue a mo
FEBRUARY
JANUARY
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Whether yo
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JULY
NEW
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CHALLE er days present the
rm
Longer, wa
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auty.com.
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ant, as it
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in
t
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to
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n juices to
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AUGUST
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your love lif
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in
v
ro
p
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ant aspects
ost import
m
e
th
f
o
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on
why its
e, which is
how
of human lif
ve and learn
lo
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k
a
m
to
ty or
crucial
ithout anxie
w
re
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a
le
to give p
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says Judy
t,
b
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-d
lf
se
hether
ate Sex. W
im
lt
U
f
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ship,
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in a relation
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ing sex
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s
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o
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asure.
greater ple
u
o
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will
ice
Get your ju
th!
on this mon
HEALTH
SEPTEMBER
BOOST YOUR
IMMUNITY
As summer draws to a close,

boost cough and cold defences
by taking an immune booster.
Its particularly important
if youre working out
every day, says nutritional
consultant Karen Newby
(karennewby.com).
As, although moderate
exercise has been found to
improve immune health,
intense physical training
may compromise immune
function and create greater
susceptibility to bacterial
and viral infections. Karen
recommends Bee Prepared
Daily Defence Immune Support
(9.99, unbeelievablehealth.
co.uk), which contains extracts
of antimicrobial, antioxidant
and anti-inflammatory agents.
NOVEMBER
BRIGHTEN
YOUR SMILE
If your resolve to stay away from

red wine and coffee is wavering,
.
shift your focus onto your mouth
If you spend time and money
improving your smile and oral
health, youll be less inclined to
jeopardise your pearly whites by
eating and drinking things that
could stain your teeth. To help
keep your teeth extra clean,
dentist and toothwhitening expert
Payman Langroudi
suggests flossing
and chewing sugarfree gum between
meals, and whitening
with a protective and
whitening toothpaste.
Try Enlighten Duo
Care toothpaste
and serum, 20,
enlightensmiles.com.
: REALISTIC RESOLUTIONS
OCTOBER
STAY OFF THE SOFA
FAB 5 HEALTHCHECK APPS
Bored of exercise? Shed your old

workout for something new,
challenging and sociable. As
the nights draw in, youre more
inclined to hole up at home
than hit the gym. But taking up
a new form of exercise, such
as Nordic walking, is a great
way to revive your
flagging fitness, says
Gill Stewart, author of
The Complete Guide To
Nordic Walking. Like
cross-country skiing,
Nordic walking challenges
your whole body and,
because you can learn in
groups, its a safe and
sociable way to get
outdoors all winter long.
For more info visit
nordicwalking.co.uk.
DECEMBER
FIT IN YOGA
As the festive season takes

over your diary and hitting the
gym becomes more difficult,
turn to yoga. Whether you
need an energy boost to get
you through all the parties or
some peaceful time away from
Christmas preparations, theres
a type of yoga that will suit you
no matter how experienced you
are or how much time you have,
says Kat Farrants, founder of
Movement for Modern Life
(movementformodernlife.com).
rs
Movement for Modern Life offe
ths,
leng
nt
ere
diff
of
online tutorials
are
ch
whi
es,
styl
intensities and
perfect if you only have a few
minutes. Its actually better to do
a few minutes of yoga every day
than an hour once a week, Kat
ing
adds. Try 10 minutes of energis
or
g
rnin
mo
the
stretching in
relaxing stretches before bed.
INKAWAR
TRACK AND
1CADR
LCULATE UNITS
E:
Keeping tabs on how much

youre drinking is simple thanks
to this app, which lets you
compare your drinking
habits over several weeks.
Free, iTunes
2MY HEALTH
This app,
compatible with all
smartphones, allows
you to input your health
history and create a
personalised coach to
help you reach your
wellbeing goals.
Free, myhealth.patient.co.uk
3SLEEPCYCL
Available for both iPhone

and Android, this app tracks
your movement as you sleep,
recording bouts of deeper and
lighter shut-eye. It then wakes
you up within 30 minutes of your
set time in your lightest stage of
sleep the ideal time to awaken.
99p, sleepcycle.com
SKIMBLE
WORKOUT
4
TRAINER
No matter how much time

you have and which body
part (or parts) you want
to work out, this app
has the perfect set of
exercises. The sheer
volume of content means
youll never be bored.
Free, iTunes
THE
MINDFULNESS
5
APP
If youve vowed to stress
less and be more present
in your life this year,
download this app and
set aside a few minutes
every day to hone your
mind and practise the
art of meditation.
1.49, mindapps.se
So there you have it: 12 months,

12 achievable goals and
a very healthy 2015 for you!
HEALTH
: IN FOCUS
SEND US YOUR
QUESTIONS!
Email your health
queries to team@
womenstness.
co.uk and well
get right on it!
Asktheexpert
Got a niggling health dilemma? Let our expert put your mind at ease
Nutritionist, author and TV health expert Amanda Hamilton

reveals her tips for keeping teeth beautifully white
A recent
study
revealed
that the
natural
acids in
strawberries
and oranges
can help
whiten
teeth
verybody loves a nice set

of pearly whites and, while
specialist toothpastes may help,
its definitely worth thinking
about the cause rather than
simply treating the symptoms.
Tooth discoloration occurs in
two forms: extrinsic, which occurs
on the outer enamel layer, and
intrinsic, which occurs on the

inner structure of the tooth.
Staining generally occurs
extrinsically, so you need to be
aware of foods that can cause
this. An easy way to approach
this is to consider that anything
that can stain your clothes
will also stain your teeth!
WFs foodie picks

Foods for a super smile!
GINGER
This awesome
flavouring has great
anti-inflammatory
properties.
BASIL
Munch on
this tasty herb
to keep nasty
bacteria at bay.
RAW VEG
Getthose
greensinand
give yourteeth
a gentle clean
withraw
crunchy
veg.
So, coffee, tea, red wine and

tobacco fall into this category,
as well as less obvious foods such
as blueberries, soya sauce and
balsamic vinegar. However, rather
than abstaining, an effective way
to counteract staining is to drink
water straight after to wash away
any residue. You could also try
drinking through straws, but
Im not so sure that would work
in the context of a wine bar!
Discoloration can also occur
through intrinsic damage to the
tooth, which is often caused by
a build-up of plaque, leading to
tooth decay. Here the culprits are
the more obvious bad guys: fizzy
drinks, concentrated fruit juices,
sweets and sugary cereals.
But there are foods you can add
to your diet that will help. Crunchy
raw vegetables, nuts and fruits all
act as a great mild abrasive and
stimulate saliva in the mouth,
which helps keep bacteria levels
balanced and teeth polished.
A recent study by Harvard
University revealed the natural
acids in strawberries and oranges
can help whiten teeth, and the
enzyme bromelain in pineapple
can also help remove stains.
However, studies at the Eastman
Institute for Oral Health contest
this, claiming the acids found in
certain fruits are so strong that
they can break down enamel.
The key, therefore, is balance.
Dairy can also be beneficial, as
it contains protein, calcium and
phosphorous all of which are
good for strong, healthy teeth.
According to the American
Academy of Cosmetic Dentistry,
FOR MORE GREAT HEALTH AND NUTRITION TIPS, VISIT WOMENSFITNESS.CO.UK
WFS TOP
SUPPLEMENT
PICKS
Holland &
Barrett Vitamin
A Capsules
Keep gums in good

nick with these
one-a-day capsules.
4.99,
hollandandbarrett.com
Myprotein
Vitamin C
Powder
Add this powder

to smoothies and
juices for a quick
gum-friendly hit.
4.79, myprotein.com
Holland & Barrett

Chewable
Vitamin C Perfect
for those who hate

swallowing tablets
and great on the go!
8.99,
hollandandbarrett.com
the lactic acid in dairy products

can help prevent tooth decay.
Theres a deeper story here, too.
Good oral health is important for
overall health the health of your
mouth can be an indicator of
the condition of your body as
a whole. The Academy of General
Dentistry found that around 90
per cent of systemic diseases
have oral manifestations in the
form of swollen gums, mouth
ulcers and gum disease, so its
something to be aware of.
Ginger and basil can help keep
oral hygiene in good shape.
Ginger has anti-inflammatory
benefits and basil has natural
antibiotic properties, both of
which keep bacteria balanced.
And, last but not least, be sure
to visit the dentist regularly and
take heed of their good advice!
WORDS: ELLIE MOSS PICTURES: SHUTTERSTOCK
MY TEETH ARE STARTING TO STAIN,

HOW CAN I KEEP THEM WHITE?
BEAUTY
98 15 look-great resolutions! // 102 Three of the best treatments // 103 Our fave new products
WORDS: LISA NGUYEN PICTURE: SHUTTERSTOCK DR STEFANIE WILLIAMS IS A DERMATOLOIGT AT EUROPEAN DERMATOLOGY LONDON
ADULT
ACNE ON
THE RISE?
Acne is often
thought of as
a by-product of
adolescence,
but, according to
dermatologist Dr
Stefanie Williams,
there has been
a rapid increase in
the number of adult
sufferers. As many
as 50 per cent of
women suffer from
acne at some point,
compared to just
25 per cent of men.
The exact cause of
this is unknown,
but research shows
lipid-rich anti-ageing
products could be
a factor. So swap
heavy products for
quality cleansers
that reduce bacteria
growth and unclog
pores. Try Colbert
MDs Balance
Cleanser it contains
ginkgo biloba, which
purifies skin. And
remember to keep
your diet and stress
levels in check, too!
BEAUTY
: EXPE RT TIPS
NewYear,
NEWROUTINE!
Start the year as you mean to go on with our 15 fab beauty resolutions for 2015
hristmas may be over, but January

isnt all doom and gloom. The dawn
of the new year is the perfect time to
re-evaluate and reboot to set you up for the
months ahead. You may have already put
new workout goals or diet must-dos in
place, but what about your beauty routine?
The new year is the perfect time to take
action and shake things up in the looks
department. But for 2015 were not talking
half-hearted beauty pledges, were talking
serious promises that will help you look and
feel great for the long haul. Here our experts
reveal their top resolutions for you to try.
And theyre so good, were sure theyll stick!
GORGEOUS SKIN
RESOLUTION 1:
TREAT YOUR SKIN ONCE A WEEK

Once youve mastered a basic skincare
routine to suit your skins needs, add
in a weekly mask treatment to keep
skin looking tip-top. Mix 3 teaspoons of
coconut oil with 1 tablespoon of yoghurt
and 1 tablespoon of dead sea salt. Mix into
a paste, massage into skin and then rinse
off, advises Janey Lee Grace (janeylee
grace.com), author of Look Great
Naturally Without Ditching The Lipstick.
RESOLUTION 2:
GO ECO
Being an eco-loving beauty consumer is
just as good for your body as your
conscience. Dont use products
that contain synthetic fragrances,
petroleum and other synthetic
chemicals. When skin feels dry they may feel

soothing, but over time they can thin the skin
and prevent natural repair, says Janey.
RESOLUTION 3:
BE ESSENTIAL OIL SAVVY

Crammed with lovely vitamins, minerals and
essential fatty acids, facial oils are an absolute
winter beauty must-have. They help to

rehydrate the skin, penetrating deeply,
and thankfully its super-easy to make
your own, Janey says. Simply mix 50ml
rosehip oil with 50ml sweet almond oil. Add
2 drops of lavender oil, 2 drops of rose oil
and 1 drop of frankincense for a powerful
homemade anti-ager. Easy peasy!
TOP TOOLS: FOR GORGEOUS SKIN
Get glowing with these top products!
EXUVIANCE
CLARIFYING
FACIAL CLEANSER
This little beauty offers

deep cleansing to
remove nasty impurities.
33.22, effortless
skin.com
so important and this

offers broad-spectrum
coverage and sinks
into skin. 21,
effortlessskin.com
contains magnesium
crystals to banish
dead skin cells. 54,
wigmoremedical.com
HELIOCARE
ADVANCED
GEL SPF 50 SPF is
ZO SKIN HEALTH
OFFECTS
EXFOLIATING
POLISH This exfoliator
RESOLUTION 4:
USE SPF DAILY

It can be easy to forget about sun damage
during the colder months, but UV rays are
just as harmful in winter as they are in
summer, so dont skimp on SPF. UVA rays,
which cause skin cancer and photoageing,
penetrate all weather conditions, so make
sure you slather on a broad-spectrum
sunscreen with an SPF value of 30 or
greater, says cosmetic dermatologist Dr
Rachael Eckel (skinhealthinstitute.com).
RESOLUTION 5:
SCRUB UP
Buffing your skin once a week will make
a visible difference. From the age of 25,
cellular turnover begins to slow and dead
skin cells accumulate. This results in a dull,
rough appearance to skin. Daily exfoliation
for 40 to 60 seconds using a mineral scrub
will gently lift dead cells and restore healthy
skin renewal, says Dr Eckel.
GREATHAIRANDNAILS
RESOLUTION: 6
BE ADVENTUROUS
The new year is the perfect time to
experiment with a new look. Try to
style your hair three different ways each week.
Try beach waves, curls, smooth, slicked

back, braided or in a bun. The possibilities
are endless, says top hairstylist Julien
Farel (julienfarel.com).
RESOLUTION 7:
TREAT YOUR TRESSES

Give your hair some TLC to protect it
from the harsh wind and rain. Try to lessen
the frequency of hair washing and heat
styling. Remember, the more aggressive
you are with shampooing your scalp, the
more it will defend itself by producing
oil faster. Wash and heat-style every
other day to preserve the health of
your hair, advises Julien.
RESOLUTION 8:
The
Th new year
is the perfect
time to take
action and
shake things
up in the looks
department
HAVE A CLEAR OUT

Throw away anything youve been
hoarding for over a year, then invest
in some quality targeted products.
Pay special attention if your hair is
oily or dry and find a quality product
that works for your hair type to keep
it protected against damage. You
dont have to sacrifice your hair for
style as long as you are using the
right products, says Julien.
TOP TOOLS:
FOR GREAT
HAIR AND NAILS
Stock up to look hot!
JULIEN FAREL HYDRATE

RESTORE Helps to hydrate the scalp
and hair follicles. 28, Selfridges.com
MICRO NAIL
Buffs, smooths and polishes in one.

39.99, micronail.co.uk
OLIVER BONAS
JASMINE HAND
AND NAIL CREAM
Keeps hands super

smooth and smells
gorgeous, too.
8, oliverbonas.com
BEAUTY
: EXPE RT TIPS
Apply hand
cream and
cuticle oil every
night to really
help penetrate
the skin
and cuticles
RESOLUTION 10:
GET BUFFING
Want salon-esque talons? Spend a few
minutes buffing and filing nails before
applying your polish. Make sure you file
in one direction only and give nails a good
buffing before applying a base coat. It will
give the polish a lovely smooth surface
to go on to, explains Lucy.
LOVE YOUR BODY
RESOLUTION 11:
DETOX FROM THE INSIDE

The best way to start the year is with a natural
detox. Epsom salts are a great natural
cleanser, which naturally help to de-bloat.
Pour 1 cups in the bath every week for six
weeks for a flat tum, advises skincare expert
Malvina Fraser (malvinaskincare.com).
RESOLUTION 12:
EXFOLIATE WEEKLY
Sloughing off dead skin cells is the secret
to dimple-free, smooth skin. Exfoliation
is key. Keeping the circulation going will
help active ingredients penetrate more
effectively into the skin, says Malvina.
RESOLUTION 13:
BANISH CELLULITE
Applying firming products post-bath
is a must to improve circulation and
skin tone. Use twice a day for best results
and always remember to spend time
using massage motions when rubbing
products into the skin, to help sculpt
problem areas, says Jo Parker, Champneys
beauty and health director (champneys.com).
RESOLUTION 14:
GET SUPERFOOD SMART

Superfoods arent just for eating!
Slathering them on your skin can work
wonders for premature ageing, too.
Seaweed, for example, improves cell
renewal, which makes it a good anti-ageing
ingredient, explains Noella Gabriel,
director of product and treatment
development at Elemis (elemis.com).
RESOLUTION 15:
ADD A LITTLE OIL

A body oil in your beauty
arsenal is just as
important as a good
moisturiser. Noella says:
I recommend using
a body oil regularly, as
the molecular structure
is easily absorbed by
the body; the body
recognises oils very
quickly because it
naturally produces
oil itself, called sebum.
TOP TOOLS:
FOR LOVING
YOUR BODY
Lather up to treat your bod
LUCY ANNABELLA ORGANICS

ARGAN & BERGAMOT TREATMENT
OIL This gorgeous combo contains
a blend of natural oils to revive tired skin.

38, lovelula.com
ELEMIS FRANGIPANI MONOI

BODY CREAM This smells divine
and melts effortlessly

into skin. 24,
timetospa.co.uk
VOYAS
LAZY DAYS
SEAWEED BATH
This little treat

rejuvenates and
rehydrates skin with
Atlantic seaweed.
16, voya.ie
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
RESOLUTION 9:
LOOK AFTER YOUR HANDS

Hands are a dead giveaway when it comes to
ageing, so make sure you look after yours to
peel back the years. Apply hand cream and
cuticle oil every night to really help penetrate
the skin and cuticles, says celebrity nail
technician Lucy Tucker (lucytuckernails.com).
BEAUTY
: PAMPE R PICKS
The beautiful
Aromatherapy
Associates Spa
of the best
treatments
We cherry-pick the hair,

face and body treats
designed to make life
that little bit sweeter
The instant
chill out
The total
hair revamp
The muscle
manipulator
WHAT Clear Your Mind

Massage, 120 minutes, 150
aromatherapyassociates.com
THE LOWDOWN
If the busy festive period has left you
flagging then this is the ultimate
treatment to revive, restore and
relax every inch of you. First up you
pick your own essential oil I opted
for De-Stress Mind Bath & Shower
Oil, with chamomile, petitgrain and
rosemary, which not only aids
relaxation but also helps soothe an
unsettled tum. Then, from the soles
of your feet to the tips of your ears,
this treatments pressure point and
rhythmic massage and essential oils
lulls you into a
hypnotic state.
THE VERDICT
If youre feeling
frazzled,
this is your
ultimate
remedy. Treat
yourself, you
deserve it.
Joanna Knight
WHAT Cut and blow dry, from 71,

Toni and Guy, toniandguy.com
THE LOWDOWN
New year, new do! Dont mind if I do.
An expert cut and blow dry is the
perfect way to jazz up your style and
give your locks some much needed
TLC at the same time. After a
consultation, wash and condition
with Label ms Honey and Oat range,
Ashley, the salons manager, created
a sharp, stylish cut while keeping the
length I wanted. An expert blow dry
later and I left with a chic style fit for
New Years Eve and beyond.
THE VERDICT
A brand new style or colour is one of
the easiest
ways to
overhaul your
look for the
year ahead
and the team
at Toni and
Guy will
deliver,
every time!
Nicola Kerr
WHAT Intensive Muscle Release,

60 minutes, 80, relax.org.uk
THE LOWDOWN
My tense, tight and stiff muscles
mean I always plump for a firmer
pressure when booking a massage.
But results can vary, so I was
impressed when this hour-long
massage really delivered! To kick off,
the therapist used hand and elbow
pressure through a towel to work
into the areas that needed the most
attention. Then, the towel was
removed, oil was applied and thats
when she really got to work. Not
only did she knead her way through
stubborn knots, she also saw to my
my glutes my
problem area.
THE VERDICT
I was exhausted
by the end in
a good way
and felt cleansed,
energised and
knot-free for
days after.
Amanda Khouv
SITTING PRETT Y :
Root problem
Bottled magic
Give your skin the
healthy glow it
deserves with St.
Tropez's best-selling
Self Tan Luxe Dry
Oil. The combination
of self-tanning
technology and
non-greasy dry
oil makes it a beauty
favourite whether
you're after
a long-lasting,
reliable, nonstreaky tan or just
a subtle skin uplift.
25 for 100ml,
marksand
spencer.com
BEAUTY
Make way for stronger, healthier hair by cleansing

your scalp with Salon Science's Hydrofoliant Scalp
Scrub. A luxurious pre-shampoo treatment, its key
ingredient is AquaCacteen, an extract from organic
cactus, which adds hydrating and soothing
effects to the powerful exfoliant.
15 for 100ml, boots.com
Classic Calvin
WE
LOVE
BEAUTY
HEROES
Update your look-hot routine
with these fab new finds
Nourished nails
Tweezers with heart
Maintaining brows in between
appointments can be annoyingly mundane,
but our five-minute self-plucking sesh just
got a whole lot perkier with these cute heart
tweezers from the Shavata brow product
line. They come in red, pink, white, teal and
black we want them all, please!
21, shavata.co.uk
Fresh faced
WORDS: LISA NGUYEN
Refresh and
reinvigorate your
skin with Colbert
MD's Intensify
Facial Discs. Their
magic weapon
is bromelain, a
pineapple enzyme
that exfoliates and
dissolves damaged
skin cells to revive
dull, tired skin. A
must-do beauty
ritual after a long
or busy week.
52 for 20 discs,
uk.spacenk.com
Swap the chipped and

stained look for a clean,
natural and super-healthy
nail treatment, courtesy
of Nails Inc NailKale
Superfood Base Coat.
The longer you can last
without colour on your
nails the better, but
for those who can't,
remember to apply
this base coat first for
nourishing protection.
15, nailsinc.com
Team WF adores Calvin Klein's

latest scent, Reveal Woman.
The new, light floral essence
adds a hint of freshness to
the underlying classic sandalwood
tones that we already love!
52 for 50ml, debenhams.com
All-over oil
Skin and hair can
never be too well
cared for during the
cold months, but it
can be a hassle using
multiple products,
too. Thank
goodness, then,
for Darphin's
Revitalising Oil
a blend of four
essential oils and
nine precious
plant oils that
adapt to the
needs of your
face, body and
hair. It's a winter
make-up bag
essential.
24 for 50ml,
darphin.co.uk
Renew and rebalance

This Five Minute Masque is one of
three products from Clinogen's
Radiance range, specially designed
to target pigmented, blotchy or
tired skin. Skin-rebalancing
ingredients include Vitamin
B3 Complex, which prevents
hyper-pigmentation, and liquorice,
which strengthens weak capillaries.
48 for 50ml or 85 for set of
three, skincareicon.co.uk
Buttery soft skin

Cold months call for thicker creams, but it can be
difficult to find one that's also non-greasy, long-lasting,
deliciously fragranced and affordable. So listen up!
For All My Eternity's Body Butter comes in two
flavours Sweet Satsuma and Exotic Coconut which
both contain shea butter and almond oil to achieve
soft and supple skin. They smell gorgeous, too!
12.99 for 250g, forallmyeternity.com
Art by Marie Fox
Because you are an

original work of art...
Vitamins created for the unique woman you are.

Though fundamentally the same, each woman has her own
unique nutritional requirements in accordance with food and
lifestyle choices, age-related concerns and current health
status. Choose from our bespoke range of nutritional
supplements specifically formulated for women, featuring

pure ingredients including Saffron, Green Coffee Bean,
Cranberry, Pomegranate, Hibiscus and Resveratrol to support
your mission to be the perfect picture of health.
For your nearest specialist health store visit viridian-nutrition.com
NUTRITION
106 Fab foodie inspo for 2015 // 110 Natural, delicious dishes// 116 Healthy bites
117 Why coffee can be good for you! // 121 Classic recipes with a twist
POWER OF PROTEIN
A high protein diet is a great way to lose those unwanted pounds and,
according to a recent study, it also helps to lower blood pressure!
Researchers from Boston University School of Medicine (BUSM) found
participants who consumed the highest amount of protein had a 40 per
cent lower risk of having high blood pressure when compared to those
who consumed the lowest levels of protein. High blood pressure is a real
concern, and this research could be a huge step towards preventing it.
But dont overdo the protein balance is the key to healthy living.
NUTRITION
: FOODIE FUN
Healthy
Love your food, but need some inspiration to kick-start
a healthier approach this year? Never fear, WF is here!
Got a buddy or group of mates

that are always on about the
latest health food craze?
Read up on the trends
and invite them over
for dinner!
JOIN IN
Want to get involved in the healthy-food

community? Check out our trend report,
then take a look at the awesome blogs
we cant get enough of, the hottest new
recipe books and the foodie peeps were
following on social media.
READ ALL ABOUT IT
If going online isnt your thing, go

old school with our pick of 2015s
best healthy recipe books
hen it comes to eating healthily,

surrounding yourself with
others with similar goals can
help you stick to better eating habits.
Likewise, hanging out with those who
arent so committed can have a negative
effect. Its an extreme example, but The
Framingham Heart study found that if one
sibling became obese, the chance another
sibling would also become obese
increased by 40 per cent. You might think
that this could be put down to genetics,
but not so. The same thing happened if a
persons spouse became obese and, more
interesting still, participants who had a
friend who became obese saw a 57 per
cent rise in their likelihood of becoming
obese. So its clear that the people around
you can have a huge influence on your
diet and not necessarily a good one!
But the same study also found your loved
ones and social circle can help you to
maintain a healthy weight. Got a buddy or
group of mates that are always on about
the latest health food craze? Check out the
blogs and recipe books below to read up
on this years trends. Then why not invite
them all round for a healthy dinner to kick
off a new approach to your diet?
GO SOCIAL
But what if your loved ones and friends

arent ready to jump on the healthy
bandwagon with you? Well, step up social
media. According to Harvard Medical
School, good and bad health habits can
spread through social networks in the
same way germs spread through
communities. Although this leaves
potential for bad habits to be spread,
it does of course mean good habits can
be passed on, too. Jump on Instagram,
for example, and youll uncover a whole
world of health and fitness inspo, from
tasty recipes to amazing weight-loss
transformations. Check out our mustfollow Twitter foodies over the page!
RAW & SIMPLE

DETOX
Fancy trying your

hand at raw cuisine
or need a healthy
detox but not sure
where to start?
This inspirational
cookbook is the
perfect guide.
Author Judita
Wignall gives you an amazing 100 raw recipes
to get you going and helps you along the way
with tips, techniques and advice for jumping
on the raw food bandwagon.
Raw & Simple Detox by Judita Wignall,
15.99, (Quarry Books)
TOTAL GREEK YOGHURT

COOKBOOK
This awesome
cookbook is full of
delicious recipes based
around protein-packed
Total Greek Yoghurt.
And youd be surprised
at the amazing dishes
this simple ingredient
can be added to. Its
not just breakfast-style
dishes Sophie Michell, executive chef of
Londons Pont St Restaurant, has developed
some impressive recipes from crab cakes
with tarragon, chive and lemon sauce to pink
peppercorn and strawberry shortcakes.
Yum, were sold!
Total Greek Yoghurt Cookbook by
Sophie Michell, 18.99, (Kyle Books;
Photography by Emma Lee)
SUPERFOODS AT EVERY MEAL
Here at WF we love a good superfood, but

were pretty sure even we are guilty of not
quite getting our fill! This cookbook
makes it easy. Focusing on just 10
THE
TREND
REPORT
Trends in food come and go,
even in the healthy eating
community, so whats hot for
2015? Heres our round-up
1KALE
Thought youd seen the last of

the green monster? Think again!
Time Out New York predicts the
popularity of kale will continue to
rise does this super-nutritious
veggie know no bounds?
2CHICKEN
OK, so its not like this little

beauty has ever been off the
menu, but its set to be front and
centre at all the hottest eating
spots this year according to food
trends website lostincatering.
com. Great news for healthy
eating when youre out.
3PLANT-BASED DIETS
Im seeing a real move

towards change in so many
areas, but I do feel plant- based
food is becoming more and
more popular, says Saskia
Gregson-Williams, ballerina and
founder of healthy plant-based
food blog Naturally Sassy
(naturallysassy.co.uk).
4KIMCHI
Fermented foods pack

some serious health benefits
and are great for the digestive
system. And, according to Time
Out New York , its another
food on the rise this year.
5HEALTHIER MENUS
I think well see some

incredible changes in the way
restaurants and cafs devise their
menus, providing much more for
those with a more natural,
unprocessed diet, says Saskia.
Im really hoping 2015 will be the
year for the mainstream shops
and chains to get on board!
10
NUTRITION
: FOODIE FUN
available. From pancakes to raw lasagne,

Saskias blog has us hooked.
loveandlemons.com
This gorgeous blog compiled

by Jeanine and Jack is a big
fave in the WF office. The
photography is beautiful and
the recipes are truly inspired. While Jack and
Jeanine arent vegetarian per se, many of
their recipes are, as theyre keen to encourage
people to embrace and enjoy their veggies!
Jeanine quotes Michael Pollans famous
quote Eat Food. Not too much. Mostly Plants
as her inspiration. One of our fave recipes is
the Portobello Pups. De-lish.
everyday
superfoods, from
blueberries to eggs,
it features at
least two
superfoods per
recipe, ensuring
youre getting the
most out of every single meal.
Superfoods At Every Meal by Kelly
Pfeiffer, 12.99, (Fair Winds Press)
BLOG-TASTIC
naturallysassy.co.uk
The lovely Saskia GregsonWilliams is a ballet dancer in

training, who, step by step,
has transformed her diet to
fuel her dancing and overcome a history of
eczema. After cutting out dairy, Saskia rid
herself of persistent eczema, but it was only
after a particularly nasty bout of food
poisoning that her real interest in healthy
eating developed. The long road to recovery
and back to dancing fitness led her to
investigate the role of food as healer and fuel
for life. After childhood fussy eating and
teenage years living off sugar, Saskia cut
meat, gluten and sugar (as well as the dairy
shed already culled) out of her diet. Her blog
is a testament to the fact that even without
these seemingly everyday dietary staples,
theres an absolute wealth of options
This beautiful blogs takes

simple ingredients and a
pinch of inspiration to create
some stunning dishes. Plus
Ella encourages you to enjoy your favourite
dishes with a twist. Cant crack the Fridaynight pizza habit? Love a choccy brownie? No
problem, Ella has some clever food swaps
that make eating well a complete breeze!
Ellas commitment to a healthier way of life
was kicked into action after suffering from a
rare illness, which left her bedridden 95 per
cent of the time. Conventional medicine
didnt seem to be having any effect, so Ella
started looking into alternative options. She
gave up meat, dairy, sugar, gluten and
anything processed, plus all chemicals and
additives. Transforming her eating habits
helped Ella take control of her illness and her
blog is a way for her to show us all how easy it
can be to make changes to the way we eat.
We love Ellas blueberry porridge and her
courgette pasta is a must-try!
TWEET, RETWEET
From Total Greek Yoghurt Cookbook

by Sophie Michell
Twitter can be a great source of recipe and foodie inspo, so

weve had a quick twitter sesh to find our fave foodies to follow
@celery_
cupcakes
Jemma
AndrewAdiamah is a food blogger
and health and nutrition
activist. We love her recipe
inspo tweets and cute
foodie pics yum!
@madeleine_
shaw_
Nutritional
health coach
Madeleine tweets all things
healthy eating: tips of the
day, hot new healthy-eating
spots and tasty looking
foodie pictures!
BUTTERNUT
SQUASH AND
SAGE BAKE
@ohsheglows
American food
blogger Oh She
Glows writes
a blog packed with vegan
plant-based recipes and her
tweets give you some great
vegan ideas. Plus the
photography is amazing!
Serves 4
1 butternut squash
roughly torn
300g Classic
(approximately
Greek yoghurt
800g), peeled,
200g Parmesan,
deseeded and
chopped into
4cm cubes
1tsp olive oil
Small bunch of
fresh sage leaves,
grated
Salt and black pepper
Preheat the oven

to 180C/350F/
Gas Mark 4.
WORDS: ELLIE MOSS PICTURES: DAVE BIESSE; DELICIOUSLYELLA.COM;

NATURALLYSASSY.COM; SAM FOLAN PHOTOGRAPHY; SHUTTERSTOCK
deliciouslyella.com
Fancy some online inspo? These fab

food blogs definitely get our vote
BANANA
AND BAOBAB
PANCAKES
By Saskia Gregson-Williams
(naturallysassy.com)
100g oats
2-3 Medjool dates
360ml oat/
almond milk
1 banana
1 tbsp Aduna Worlds
Baobab Powder
50g brown rice flour
Blend until the

mix is thick and
smooth. Then stir in

the blueberries.
In a frying pan add

a little coconut oil
and spoon some of the

batter onto the pan
50g blueberries
(about 1/3 cup). With
Coconut oil
a knife, spread the
Pancakes are definitely my

favourite breakfast and,
lets be honest, who
doesnt love them?, says
Saskia. These blueberry
and baobab pancakes are
delicious, and really great
for you, too. Theres
nothing not to love. Plus,
theyre gluten-free,
sugar-free and vegan!
mixture so its round

Start by grinding
you want to make a
down the oats in a
small pancake so dont
blender, grinder or food
be afraid if there is a lot
processor until they
of mixture on top.
resemble flour. Set

to one side.
Add the dates

and oat milk to
Cook on each side

for roughly 2
minutes, flip with a

spatula and repeat
the blender and blend
on the other side.
until the date pieces
Repeat with the rest
have been obliterated
of the mixture.
into tiny fragments.
Break up the
banana into
smaller pieces and add
Add any extras you

like on top, e.g. a
drizzle of date syrup or

agave or, my favourite,
with the baobab and
a generous spoonful
brown rice flour.
of almond butter!
START YOUR OWN FOODIE BLOG
Saskia gives you her top tips for making waves in the blogosphere
Butternut squash is such

a versatile ingredient I
struggle not to overuse it
in my menus, says Sophie.
Sage is its perfect mate
and, combined with the
Parmesan and creamy
yoghurt, this bake is a
blinder. This goes with so
many dishes roast leg of
lamb would be my fave.
Place all the squash

cubes in a shallow
ovenproof serving
Remove the dish

from the oven
and mix in the torn
dish, approximately
sage leaves and
15 x 20cm. Season
yoghurt. Sprinkle the
them well, drizzle the
cheese over and cook
oil over the top and toss
for a further 20-30
to coat all the cubes.
minutes, or until the
Roast for 30 minutes.
squash is tender.
BE YOURSELF!
When I started up
Naturally Sassy, my main
mission was to not only
share delicious, healthy
recipes, but to get my
personality across. I
wanted to tell everyone
just how easy healthy
eating is and how
scrumptious it
can be, in a relatable,
non-preachy way.
QUALITY OVER
QUANTITY
Ive always taken time over
every recipe on my blog; I
want them to be simple,
delicious and the best they
can possibly be before my
readers try them. The
better the recipes are the
more people will keep
coming back. Its better to
have two incredible

recipes, than 10 recipes
that are just ok! In ballet
they say youre only as
good as your last
performance the same
rule applies with recipes.
ENGAGE WITH
YOUR READERS
The best thing has to be
engaging with readers,
followers and other
extraordinary people in
the industry. Dont limit
yourself to one post a
week; chat to your peers,
hold supper clubs or host a
plant-based breakfast.
PRESENTATION
Presentation is key
who wants to see a
pancake that looks like
scrambled eggs?! When I
started I had never even

picked up a camera, let
alone thought about the
way my food was styled! I
was much more interested
in the food going into my
mouth than positioning it
beautifully. Now the styling
and photography is one of
my favourite things. And
dont be afraid to try the
style of photographing you
like best. Be original.
NEVER GIVE UP!

I started my blog to
share my passion for
healthy, nourishing food
and I always thought that
if only one other person
saw it and was inspired Id
be happy. When it grew
and I found myself in a
community who like what I
do, that was a big bonus!
NUTRITION
: SOMETHING SPECIAL
Fresh and
natural
Almond,
coconut and
date cake
Want to cook healthy food that tastes

amazing, too? Jordan Bourkes Natural
Food Kitchen gets you started
This cake came

together one winter
evening when Mrs B
asked for a cake that
we could indulge
in while watching
a film. I made the
most of leftover
ingredients at the
time, but after
a little subsequent
tweaking, this
supremely moist
cake is now the
most popular of
all my cakes.
CREDIT: XXXXXXXXXXXXXXXX
JORDAN
SAYS:
e all want
to eat
healthily,
right? Sure! But
sometimes, when
it comes to actually
cooking those healthy
meals that taste good
too we struggle to
find the time to make
that little extra effort.
Indeed, according to
Jordan Bourke, author
of Natural Food Kitchen,
its lack of time and
inspiration that puts
people off cooking their
own meals the most.
Then, when you
do finally think of
something, you realise
that youre missing
half of the ingredients
you need, and cant
bear the thought of
a trip to the shops. So
you have pasta. Again.
Sound familiar? The
good news is Jordan
swears that heartier,
healthier food can be
easy to integrate into
your daily life. By its
very nature, healthy

food is accessible, he
says. Weve just been
distracted by prepackaged convenience
foods over the past
few decades. Jordan
argues that the notion
of healthy eating might
be skewed to a point
that it seems out of
reach to regular people.
So, rather than
getting obsessive
about all of the crazy,
healthy ingredients
none of us can even
pronounce, he suggests
we give ourselves a
major health boost
simply by going back to
basics and cooking
food with fresh
ingredients. Everybody
has a decent market
nearby, or there are now
countless fruit and veg
box delivery services
available thatll get
to you regardless of
where you live, he adds.
If youre smart about
it, its pretty hard to go
wrong cooking
with healthy, fresh
ingredients at home.
But just remember to
opt for good-for-you
alternatives when
theres a choice.
Reduce added sugar
in cooking when you
can, advises Jordan. In
baking, dried fruit can
be used to great effect
as the fibre is retained,
which slows down the
rate of sugar absorption
into your blood. As well
as this, remember the
little ingredients that
really pack a flavour
punch, like citrus juices
and zest. Natural Food
Kitchen is filled with
great tips like this
that will help you to
adopt a healthier
lifestyle while keeping
your taste buds happy
and your hunger
satisfied. Ready to
get started? Try these
inspiring, scrumptious
recipes straight from
Jordans new book.
ALMOND, COCONUT AND DATE CAKE

WITH ROSE WATER AND CARDAMOM
Serves 810
petals (optional)
250ml soya or Greek
200g shelled broad/
fava beans
200g shelled fresh peas
While the eggs are

cooking, remove the
outer skin from the broad

/fava beans. Drain the peas
and beans and add to a food
2 eggs
processor with the onion,
1 garlic clove, crushed
garlic, mint, lemon zest, 2
1 small handful fresh
tablespoons of olive oil and

teaspoon sea salt. Pulse
a few times on and off,
scraping down the sides,
until combined. I like it with
300g fine asparagus,
and the rest of the cake
Medjool dates
finely chopped
Freshly ground black pepper
ingredients and mix
3 eggs, beaten
an onion (about 70g),
bowl with the almonds

4tbsp coconut chips,
lightly roasted
eggs into cold water.
Sea salt
To serve
2tbsp dried rose
again) and plunge the
Extra virgin olive oil
1 lemon, zested
For the cake
100g stoned/pitted
Serves 4
mint leaves
200g whole almonds

100g desiccated coconut
PEA, BROAD BEAN AND MINT

PURE WITH ASPARAGUS, SOFTBOILED EGG AND CHILLI FLAKES
thoroughly until well

combined. Pour into the
prepared cake pan and
level out. Bake in the centre
woody ends broken off

tsp dried chilli flakes
a little bit of bite, so I dont

completely blitz the peas and
broad/fava beans, but its up
to you. Adjust the seasoning
Place a frying pan over
with salt, pepper and a little
a medium heat with 1
more olive oil if necessary.
150g coconut palm sugar
yoghurt mixed with
of the oven for 40-45
tablespoon of olive oil, add in
150ml sunflower oil
1tbsp pure maple syrup
minutes or until a skewer
the chopped onion and saut
50ml/3tbsp coconut milk
and 1tsp rose water
inserted into the centre
for 10 minutes until translucent,
of salt to the boiling water
comes out clean. Remove
making sure not to let them
and add in the asparagus.
Line a 20cm loose-
and leave to cool for 10
colour. Keep to one side.
Boil for 2-3 minutes,
bottomed cake pan
minutes, then turn out of
8 cardamom pods,
shells removed,
seeds ground to
a powder
Zest of 1 unwaxed
lemon, finely grated
with parchment paper.

Preheat the oven to 170C
/325F/Gas Mark 3.
the pan onto a cooling rack.
Combine all the syrup
ingredients together
Bring a large saucepan of

water to the boil. Add in
After you have removed
the eggs, add 1 teaspoon
depending on their thickness,

until just tender, with a little
the broad/fava beans, one
bite. Place the asparagus
minute later add in the peas,
into cold water to stop them
and drizzle half of the mix
leave both to boil for a further
cooking, remove and drain.
over the cake. When ready
3 minutes, then remove the
a food processor and blitz
to serve, pile the coconut
beans and peas to a bowl
until the almonds are very
chips and rose petals, if
of ice-cold water, reserving
finely chopped, but not
youre using them, onto
the pan of boiling water.
a paste, and remove to
the centre of the cake and
1tbsp coconut oil, melted
a bowl. Add the dates and
drizzle over the remaining
2tsp freshly squeezed
eggs into the processor
syrup. This cake is
and blitz until the dates are

finely chopped and mixed
into the eggs. Add into the
1tsp baking powder

tsp sea salt
1tsp pure vanilla extract
1tsp rose water
For the syrup
lemon juice
50ml/3tbsp pure
maple syrup
Place the almonds and
desiccated coconut in
Gently lower the eggs into

the boiling water. Turn
To serve, carefully
remove the shell from
the soft-boiled eggs. Spoon

some of the pure onto a plate,
top with some asparagus
spears and a quarter of an
down the heat a little and
egg, then sprinkle over some
particularly nice served a
simmer the eggs for 6 minutes
dried chilli flakes and drizzle
little warm with the cool
exactly, then remove from the
over a little more olive oil.
yoghurt on the side.
pot (reserving boiling water
Serve immediately.
NUTRITION
: SOMETHING SPECIAL
JORDAN SAYS:
Imam bayildi is the original
Turkish name for this dish;
literally meaning the imam
fainted. The story goes the
imam was either so overcome
by the superb taste of his
wifes dish, or so horrified by
the quantity and cost of olive
oil she used, that he fainted!
SEA BASS, CAULIFLOWER PURE

AND SWISS CHARD
Serves 4
to barely cover the
4 garlic cloves, crushed
cauliflower. Bring to
1 head of cauliflower,
a boil, reduce the heat and
cut into florets,

(about 450g)
Vegetable stock,
Put the cooked onion,

garlic and cauliflower
thick stalks
snugly, divide all the tomato
2 onions, about 245g,
Sprinkle plenty of salt over
mixture between them,
thinly sliced
the exposed flesh and inside
gently and carefully stuffing it
the vertical cut and leave in a
into the incision so as not to
2tsp coconut palm sugar
colander with a weighted
pull the 2 halves apart. Cover
1tsp smoked/Spanish
plate on top to drain out some
with the olive oil, lemon juice
of the bitter juices.
and enough water to
paprika
300g baby plum or cherry
tomatoes, finely chopped

1 large handful fresh flat-leaf
Meanwhile make the

filling. In a frying pan,
gently sweat out the sliced
submerge about of the

aubergines. Add in a good
pinch of salt and pepper and
parsley, finely chopped,
onion with a splash of oil over
place on a medium-high heat.
plus extra to garnish
a medium heat until soft and
Once bubbling, reduce the
Freshly ground black
translucent. Take care not to
heat to low and leave to
colour them. Add in the
barely simmer for 1 hour with
100ml extra virgin olive oil
garlic, coconut palm sugar
the lid on, until the aubergines
Juice of a lemon
and smoked/Spanish paprika
are completely soft. You may
and cook for another couple
need to turn them once
Rinse the aubergines.
of minutes, without burning
halfway through. Taste the
Keeping the stalks on, peel
the garlic. Stir in the tomatoes
sauce and adjust seasoning if
and the chopped parsley.
necessary. Leave to cool.
skin, from top to bottom,
Season with salt and pepper
Serve at room temp with the
leaving a space between each
and remove from heat.
extra parsley sprinkled over
pepper
off 4-5 vertical 2cm strips of
peel so you are left with strips

of skin and exposed flesh
around the aubergine. Make a
vertical cut right through the
Rinse the salt off the
and spelt bread to mop up
aubergines, gently
the liquid. The flavour is even
squeezing out any excess
better the next day, so it is a
liquid and pat dry. Lay the
great one to make in advance.
fresh stock, you will need

to season it properly with
salt. If youre using stock
cubes you may not need
any added salt at all. Keep
olive oil into a large
the mixture warm.
heat. Add in the onion and
pot that will just fit them
necessary. If you are using
Pour 2 tablespoons of
frying pan over a medium
the 2 halves hold together.
a very smooth pure,
adding in a drizzle of olive
oil if needed. Taste and
ground black pepper
Sea salt
Blitz until you have
adjust the seasoning if
Sea salt and freshly
aubergines in a medium-size
Small bunch of fresh
finely chopped
but leave both ends intact, so
into a food processor.
4 sea bass fillets
flat-leaf parsley,
centre, from top to bottom,
the stock through a sieve/

strainer and discard.
about 800ml or
removed from the
3 medium aubergines
simmer until soft. Drain off
enough to cover
about 400g, leaves
Serves 3-4
Pour in enough
vegetable stock
1 onion, diced
1 bunch Swiss chard,
IMAM BAYILDI (STEWED AROMATIC AUBERGINES)
Place the chard
stalks in a large pot
sweat for 10 minutes until
of boiling salted water.
soft. Add in almost all of
Cook until just tender,
the garlic and cook for
but not limp. This should
one minute, then add in
take about 3-4 minutes,
the cauliflower, stir
depending on the
everything together and
thickness of the chard
cook for 2 minutes.
taste a small piece to
check. Remove, drain and

season with a pinch of sea
JORDAN SAYS:
salt and a drizzle of olive

oil. Boil the chard leaves in
the same way, but remove
after 2 minutes, drain well
and season with salt and
olive oil. Keep warm.
Place two non-stick
frying pans over
a medium-high heat.
Drizzle a little olive oil
over the sea bass fillets,
just enough to coat
Apart from the time it takes

to soak the beans (overnight),
falafel is quick and easy
to make at home and
perfect for a lazy Sunday
or a casual meal with family
and friends. If you cant get
the broad/fava beans,
you can also make these
falafel with chickpeas.
both sides. Season with

salt and pepper and,
when hot, place 2 fillets
in each pan, skin-side
down.Fry for 3 minutes
without moving, then
turn over and fry for
a further 2 minutes.
Mix the chopped parsley
and the remaining
crushed garlic with
a pinch of sea salt and
enough olive oil to
create a loose parsley oil.
Spoon some of the
cauliflower pure
onto a plate, place a sea

bass fillet on top with
the chard twisted in
and around the fish.
Drizzle over some
parsley oil and serve.
JORDAN
SAYS:
This velvety smooth
cauliflower pure
is so good it could
even stand alone
as a soup. Just add
in some of the
cooking liquid when
blitzing until you
reach the right
consistency and top
with the parsley oil.
FALAFEL WRAP WITH HOUMOUS

AND SAMBAL DRESSING
Makes 4-5 wraps
paste, to serve (some
Test the heat by adding
250g dried
chilli pastes contain
in a piece of bread or
chickpeas,
refined cane sugar, so
a very small piece of
soaked overnight
check the ingredients
the falafel mixture it
200g fresh shelled
if you are avoiding it)
should brown in about
broad/fava beans, or
Houmous, to serve
40-50 seconds when
dried split broad/
Rocket, to serve
ready. Add the falafel
fava beans,
Cherry tomatoes,
soaked overnight
5 garlic cloves,
peeled
1 small red onion,
peeled and
roughly chopped
Big handful
coriander, leaves only

Big handful flat-leaf
parsley, leaves only

tsp cardamom,
in batches, but dont
to serve
overcrowd the
pan as it will bring
Drain the chickpeas
the temperature down.
(and the broad/fava
Fry for a couple of
beans, if you are using
minutes on each side
dried). In batches, add
until golden brown on
them into a food
the outside. Remove
processor with the
and drain on paper
garlic, red onion, herbs,
towels. Keep warm
spices, baking powder
while you cook off
and salt. Blitz until
the rest of them.
pounded, or ground
everything is finely
cardamom
chopped and very well
Toast a pitta bread

or warm a wrap in
1tsp ground cumin
combined. Using your
1tsp smoked/
hands, firmly press the
a generous amount of
mixture into slightly
houmous and as much
tsp baking powder
flattened small
of the spice paste as
1tsp sea salt
golf-ball shapes.
you like. Add in 4-5
Sunflower or
Place on a tray
falafel with some
other vegetable
and refrigerate
rocket and halved
oil, for frying
for 30 minutes.
Spanish paprika
Pitta bread or wraps,
spelt or gluten-free,
if required
Sambal or other chilli
the oven, spread with
cherry tomatoes.
Pour 2.5cm oil into
Tightly wrap it up and
a medium-size
eat immediately with
frying pan and set over
some extra houmous
a medium-high heat.
and sambal on the side.
February 2015 |womenstness.co.uk 113
NUTRITION
: SOMETHING SPECIAL
J O R DAN S
TO P 3
KITC H E N
S TA P L E S
JORDAN
SAYS:
Never leave
your kitchen
cupboards
devoid of
these musthaves
For a vegetarian
version, swap
the chicken for
roasted squash,
and use vegetable
stock instead.
Porridge oats.
The answer to
all your healthybreakfast prayers!
Cook gently for eight
minutes with rice or
almond milk, dried
fruits, nuts, seeds
and a little coconut
oil and nut butter
added at the end.
Coconut oil.
Full of essential
fats, including
lauric acid and its
proven antiviral
properties. Use it
for frying, baking
and even in curries!
Nuts. Whether
raw as a snack,
roasted in salads or
on top of savoury
dishes, nuts
add flavour
and texture
to your diet, as
well as plenty
of health
benefits, too.
SPICED CHICKEN WITH QUINOA, LEMON

ZEST AND ROSE PETALS
4 chicken thighs and 4
wings
Sea salt
1tbsp spice mix
1
2
Preheat the oven
just under double its
to 190C/375F/
quantity of water,
Gas Mark 5.
about 500ml. Bring to
Place the chicken in
a boil, then reduce the
a large roasting
heat to low and place the
tray and drizzle over
lid on top. Cook for about
1tsp dried chilli flakes
1 tablespoon of olive
12 minutes, then remove
1 red onion, halved
oil, just enough to coat
the lid and continue to
them. Season with plenty
cook until all the water
and thinly sliced

1tsp ground cinnamon
of sea salt and sprinkle
has been absorbed and
1tsp ground cumin
over the spice mix and
the quinoa is quite dry.
chilli flakes. Use your
Turn off the heat and
250g quinoa
hands to massage the
add in the sliced apricots
12 dried apricots, sliced
spices into the chicken.
and the lemon zest.
Zest of an
Roast for 25-30 minutes
Stir in the herbs,
or until cooked through
pomegranate molasses
and the skin is crisp and
(or lemon juice), and
golden. Keep warm.
unwaxed lemon
1 handful each of fresh
flat-leaf parsley,
mint and coriander
leaves, chopped, plus
extra to serve
1tbsp pomegranate
WA N T M O R E
IDEAS?
season to taste with
These recipes are taken
In a large saucepan,
a little salt and pepper.
from Natural Food
gently saut the red
Gently combine
Kitchen by Jordan Bourke
everything together.
(16.99, Ryland, Peters &
onion in a little olive oil
until it's soft. Add in the
Plate up the quinoa
Small. Photography: Tara
with the chicken
Fisher). Womens Fitness
molasses, or
cinnamon, cumin, garlic
lemon juice
and 1 teaspoon salt and
on top and the
readers can buy the book for the special price of
fry for another couple of
remaining herbs and
11.99, including P&P within the UK. To order, call
minutes until aromatic.
rose petals scattered
01256 302 699 and quote reference GLR K2K.
Add in the quinoa and
over the finished dish.
Freshly ground
black pepper
Rose petals (optional)
WORDS: AMANDA KHOUV PICTURES: TARA FISHER
Serves 4-6
TAKE ON A NEW CHALLENGE

JOIN THE FIGHT IN 2015
Coronary heart disease is the UKs single biggest killer.
By taking part in one of our events and raising sponsorship
money youll help fund research that saves lives.
1 March
Brands Hatch
Half Marathon
Join us at the first ever Brands

Hatch Half Marathon, a unique
opportunity for you to run
where many well-known faces
have driven and join the fight
against heart disease.
22 March
Warwick Half Marathon
Hit the ground running at

the Warwick Half Marathon
in March. Setting out from
the Racecourse join us and
thousands of supporters as you
take on 13.1 miles.
20-21 June
27-28 June
11 July
11-12 July
Our popular trek series reaches

Scotland in 2015. Trek 100km
non-stop from Glasgow to
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Youve got less than 30 hours to

walk 100km non-stop. Sign up
for the only London to Brighton
trek organised by a charity
for a charity.
Could you take on Yorkshires

biggest peaks, covering 24
miles of challenging terrain in
just 12 hours?
Trek an epic 100km from the

heart of London to the end
of worlds longest pier, or take
on the 50km day or night
challenge. New for 2015!
Glasgow to Edinburgh
Trek
London to Brighton
Trek
Yorkshire Three Peaks

Challenge
12 July
6-8 June
Break free from the indoor pool

and challenge yourself in this
1.4 mile sea swim. This event is
legendary with huge crowds
and great atmosphere.
Our three day track and trail

challenge is a fantastic team
or solo rider event and the
only charity off-road ride from
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Cycle 250 miles over three

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very best English and French
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4 October
4 October
Bournemouth
Pier to Pier Swim
London to Paris
Off-road bike ride
London to Bath
Bike ride
Setting out from south west

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will test you physically and
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5-7 September
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On-road bike ride
London to Southend
Trek
26 September
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Our classic ride gets a mountain

bike makeover! Sign up and be
part of the UKs largest charity
off-road bike ride.
Blenheim
Half Marathon & 10k
The historic Blenheim Palace

provides the stunning
backdrop to these challenging
runs again in 2015. Choose
from either the Half Marathon,
10k or 2k Family Fun Run.
Register today. Join the team and join the fight

against heart disease. For more information
and more events visit bhf.org.uk/events or
call us on 0845 130 8663
British Heart Foundation, registered charity in England and Wales (225971) and in Scotland (SC039426).
NUTRITION
: EAT WE LL
Fast food
PAC K A
PRETTY
LUNCH
Need a quick fix thats good

for you too? Get Fruitys new
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ingredients: fruit (yep,
you guessed it!), oats
and virgin coconut
oil. Plus theyre coloured
with natural fruit juice.
They come in three
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Moist Mixed Berry
and Scrumptious
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put simply, we cant
get enough of them!
Gone are the days when

you wrapped food in
tin foil to take with you
for the day. Now you
can snack in style,
thanks to the Happy
Jackson Snack Pot Set
from Wild and Wolf.
These funky coloured
boxes are enough
to make you want
to quit buying
lunch at work and
take in your own
making them great
money-savers, too!
10.95,
4.20 for a pack of 6,

getfruitybar.co.uk
bloomsburystore.com
These oils are the perfect

way to add flavour to your
meals without additives
BORDERFIELDS GARLIC
& GINGER STIR FRY OIL
Spice up your stir-fry by

stepping away from single
flavour oils and exploring
this delicious combination
of garlic and ginger.
1.25, Asda
Healthy
bites
Want to fill your trolley

without filling out? It is
possible, says Natalie Roberts
When it comes to superfoods,

carrots, tomatoes, berries, beetroot,
nuts, seeds and oily fish like salmon are
often overlooked, but nutritionist Dr
Carina Norris says, They may not have
such a sexy image as acai berries, baobab
fruit and wheatgrass, but theyre a lot
less expensive and easier to get hold
of! So head to your supermarket
and fill your basket, we say!
JAX COCO ORGANIC

EXTRA VIRGIN
CENTRIFUGED COCONUT OIL
With zero
peroxide levels
and almost no
free fatty acids,
this is dubbed
as the purest
organic coconut
oil on the market!
10, jaxcoco.com
CLEARSPRINGORGANIC
AVOCADO OIL
Cholesterol-free, rich in
vitamin E and omegas 3
and 6 and high in
monounsaturated fat, its a
winner in our books!
6.99, clearspring.co.uk
DID YOU
KNOW?
A HELPING HAND
We love Tefals Cook4Me multi-cooker. With 50
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having your very
own personal assistant in the
kitchen. It can prepare
e kitchen
everything from soups and
d rice, right tthrough to
meat, seafood and even dessert! This fa
fantastic
kitchen helper can even b
be programmed up to
15 hours in advance and
keeps
d kee
eeps food warm for up
to 90 minutes after cooking
g so your meal can
be ready for you when
Amazing!
en you ge
get home. Amaz
249.99, lakeland.co.uk
nd.co.uk
PICTURES SHUTTERSTOCK
DELICIOUS
OILS TO REV
UP YOUR
COOKING
IN SEASON :
NUTRITION
GET YOUR
COFFEE FIX!
Superfood
stats
1 CUP OF BLACK ESPRESSO (30G)

PROVIDES YOU WITH APPROXIMATELY:
CREAMY DAILY COFFEE

Put 240ml of your favourite
coffee, 1tbsp coconut oil, 1tsp
organic unsalted butter (or
non-dairy alternative) and tsp
vanilla extract in a blender.
Blend for about 20 seconds
and drink immediately for
a deliciously creamy coffee
with lots of good fats.
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK
COFFEE-FIG COMPOTE
In a medium-sized saucepan,
combine 300ml brewed coffee,
200g dried figs, 1tbsp honey,
tsp cinnamon, 2 cardamom
pods, 2-3 cloves (to taste) and
the zest of 1 orange. Bring to
the boil and simmer for 20
minutes. Serve with Greek
yoghurt, or chill and use on top
of your breakfast porridge.
ESPRESSO BROWNIES
Place 110g chopped walnuts
and 110g chopped almonds
in a food processor along with
6 pitted Medjool dates and
blend until almost dough-like.
Add 60g cocoa powder, 1tbsp
instant coffee, 1tsp vanilla
extract and a pinch of sea
salt and blend, ensuring its
all mixed well. Line a loaf tin
and pour in the nut and date
mixture, pressing down firmly.
Refrigerate for at least an hour
before slicing into cubes and
storing in an airtight container.
1 calories
0g fat
0g carbs
0g fibre
0g protein
FOOD FOCUS
Coffee
Thinking of giving up caffeine

this new year? Dont be too
hasty coffee offers more health
benefits than you may think
offee often gets bad press, which

in some cases is for good reason,
especially if youre drinking lots of
it or always using it as a pick-me-up in the
afternoon. However, there are lots of health
benefits in these little beans too, when drunk
in moderation and not in a calorie-laden white
chocolate mocha with whipped cream on top!
Lets start with the liver. Research has shown
that drinking two or more cups a day can help
protect your liver against certain diseases,
including cirrhosis. Coffee
is also packed full of
antioxidants and, for big
coffee drinkers, is often
the biggest source of
antioxidants in the
diet. Antioxidants are
important for many
reasons, including
helping protect against
free radical damage and
therefore diseases such as cancer
and Alzheimers. But that doesnt mean
that coffee can replace all those amazing
antioxidants from fruit and vegetables!
We all know that the caffeine in coffee can
help with energy levels, as it is often found in
energy and sports drinks, and, of course, many
people use it to help them get through that
4pm slump. However, caffeine can also help
improve your memory and mood. When you
drink a cup of
coffee, the caffeine is absorbed
into the bloodstream and travels to
the brain. Once in the brain the caffeine
blocks an inhibitory neurotransmitter
called adenosine, which in turn allows an
increase in other neurotransmitters that
help fire your neurons and increase your
alertness and memory. There is also increasing
evidence that coffee can help protect against
neurological diseases such as Alzheimers and
Parkinsons and reduce
the risk of depression, too.
Coffee also contains
some essential nutrients
including B vitamins,
magnesium and
potassium, and isnt
dehydrating on the
body as some may think.
According to research,
coffee is in fact almost
as hydrating as plain water and counts
towards your total daily fluid count, plus
its low in calories when drunk black.
Do be careful with coffee, though, as some
people can be really sensitive to it. Even one
cup can cause caffeine shakes where the
body feels a bit jittery and shaky, or cause
nausea. It can also cause a slight increase in
blood pressure, so if you suffer from high
blood pressure then coffee is best avoided.
According to
research, coffee is
almost as hydrating
as plain water and
counts towards your
total daily fluid count
FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING
actionforcharity
Cycle Vietnam
to Cambodia
women V cancer
24 Nov5 Dec 2016
Ekabhishek
Join the next Women V Cancer cycle challenge from Ho Chi Minh City to
Angkor Wat and raise funds to ght breast, cervical and ovarian cancers
For information and to register online:
www.actionforcharity.co.uk
events@actionforcharity.co.uk 01590 677854
Raising
funds
for these
charities:
Registered Charity Nos: Breast Cancer Care: 1017658/SC038104, Jos Cervical Cancer Trust: 1133542/SC041236, Ovarian Cancer Action: 1109743/ SC043478. Women V Cancer
is established under the Charities Aid Foundation Charity No. 268369. To take part you need to pay a registration fee of 299 and raise minimum sponsorship funds of 3,200.
ction
for charity
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FRESH FL AVOURS :
NUTRITION
New year,
newmenu
For a modern twist on the traditional,
take inspiration from Donna Hays
latest cookbook The New Classics
Sesame-crusted
salmon with
pickled daikon
NUTRITION
: FRESH FL AVOURS
SESAME-CRUSTED
SALMON WITH
PICKLED DAIKON
Serves 4
500g daikon, peeled
and thinly sliced

1tbsp sea salt flakes
cup (60ml) rice vinegar
cup (55g) white sugar
1tbsp white sesame seeds
1tbsp black sesame seeds
4 x 150g salmon fillets, skin on
320g soba noodles
cup (60ml) kecap manis
(Indonesian soy sauce)

3 green onions (scallions),
thinly sliced
cup (25g) pickled ginger
Place the daikon in
a non-metallic bowl and
sprinkle with the salt. Set

aside for 30 minutes. Rinse
well. Place the vinegar and
sugar in a small saucepan over
high heat and bring to the boil.
Allow to cool slightly and pour
over the daikon. Set aside.
Place the sesame seeds
on a tray and mix to
combine. Press the salmon,

skin-side down, into the
GRILLED BEEF
TACOS
Heat a chargrill pan

n or
igh heat.
barbecue over high
side for medium-rare or until

cooked to your liking. Set
becue the
Chargrill or barbecue
as
aside. Slice the beef and serve
Serves 8
onion, chillies and garlic,
in th
the tortillas with lettuce,
Heat a large non-stick
1 brown onion, sliced
quently, for 4-5

turning frequently,
sour cr
cream, guacamole,
frying pan over medium
2 long red chillies
minutes or until softened.
chargrille
chargrilled chillies, salsa roja
heat and cook the salmon,
2 cloves garlic
Place the onion mixture in
(see below), and lime wedges.
skin-side down, for 3 minutes.
2tbsp vegetable oil
ood processor with the oil,

a food
Turn and cook for a further
2 sprigs coriander
coriander stalks and powder
For the cornmeal
and process until a paste
tortillas Makes 18
forms. Place the beef in a bowl
2 cups (340g) white
sesame seeds to coat.
2 minutes or until cooked

to your liking.
Cook the noodles in a large
saucepan of boiling water
for 4-5 minutes or until softened.

Drain, return to the saucepan
(cilantro), chopped
1tsp ground coriander
(cilantro)
1 x 500g rump
steak, trimmed
1 x quantity cornmeal or flour
with the soy sauce and toss to
tortillas (see recipe below)
coat. Top the noodles with the
Lettuce leaves, sour cream
salmon, spring onion and ginger

and serve with the daikon.
and lime wedges, to serve
and pour over the paste. Cover

with plastic wrap and
refrigerate for 2 hours
or overnight to marinate.
Preheat a chargrill pan
or barbecue over high
heat. Chargrill or barbecue

the beef for 4-5 minutes each
cornmeal
2 cups (300g) plain
(all-purpose) flour
1tbsp sea salt flakes
60g cold lard,
chopped
2 cups (625ml)
hot water
LEMONGRASS FISH SKEWERS WITH CHILLI DRESSING

Makes 12
2tbsp vegetable oil
Place the fish, ginger, garlic,
fillets, skin off, trimmed
For the chilli dressing
sauce, fish sauce, egg white,
and chopped
1 cup (220g) caste

caster sugar
salt and pepper in a food
3 cup (160ml
2/3
(160ml)
processor and process until
400g firm white fish
3cm piece (15g) fresh ginger,
peeled and chopped
of the fish mixture around the
3 coriander (cilantro)
6 long red chillies, sliced
tops of the lemongrass stalks.
roughly chopped
place the sugar, vinegar,
and cook the skewers, in

batches, for 3-4 minutes or
1tsp fish sauce
saucepan over high heat
until browned. Place the
1 egg white
and bring to the boil. Reduce
skewers on a baking tray
Sea salt and cracked
heat to low and cook for a
lined with non-stick baking
further 4-5 minutes or until
paper and bake in the oven
thickened slightly. Set aside.
for 5-6 minutes or until
halved lengthways and

cut into 12 lengths
lightly browned.
frying pan over medium heat
lime leaves and chilli in a small
2 stalks lemongrass,
minutes each side or until
Heat the oil in a large non-stick
To make the chilli dressing,
2tbsp sweet chilli sauce
black pepper
flour and salt in a bowl
smooth. Shape tablespoonfuls
m leaves
6 kaffir lime
3 kaffir lime leaves,
Place the cornmeal,
vinega
white vinegar
1 clove garlic, crushed
roots, chopped
1
2
coriander, lime leaves, chilli
Preheat oven to
cooked through. Serve with
200C/400F/Gas Mark 6.
the chilli dressing.
and mix well to combine.

Add the lard and, using
For the salsa roja
your fingertips, rub
Makes 1 cups
into the flour mixture until
it resembles fine
breadcrumbs. Add the
Heat 1tbsp olive oil in a

small saucepan over
high heat. Add 1 chopped
water and, using a butter
brown onion and 1 crushed
knife, mix until the dough
clove garlic, cook for 2-3
comes together. Knead
minutes or until softened.
dough on a lightly floured

surface until smooth.
Preheat a heavy-based
non-stick frying pan
Add 1tbsp red wine

vinegar, 1tbsp brown
sugar, 1 can (400g)
chopped tomatoes, sea
over high heat. Divide
salt and cracked black
dough into 18 pieces. Roll
pepper, and cook, stirring,
each piece out to a 20cm
for 5-6 minutes or until
round and cook for 1-2
slightly thickened.
February 2015 |womenstness.co.uk 123
NUTRITION
MUESLI SLICE
Serves 14
125g unsalted
butter, chopped
cup (90g)
golden syrup
1 cup (100g)
rolled oats
cup (95g) sultanas
cup (85g) dried
cranberries
cup (75g)
chopped dried
apricots
cup (40g)
shredded coconut
cup (30g)
chopped dried
apples
cup (75g)
: FRESH FL AVOURS
cranberries, apricot,
coconut, apple, flour
self-raising
and sugar in a bowl and
(self-rising) flour
mix to combine. Add
cup (90g)
brown sugar
the butter mixture

and mix to combine.
Using the back of
Preheat oven to
180C/350F/Gas
a spoon, press the
mixture into the base of
Mark 4. Place the
a lightly greased 20cm
butter and golden
x 30cm slice tin lined
syrup in a small
with non-stick baking
saucepan over low
paper. Bake for 20-25
heat and cook,
minutes or until golden.
stirring, until the

butter is melted.
Place the oats,

sultanas,
Allow to cool
completely in the
tin before cutting into

triangles to serve.
WA N T M O R E
IDEAS?
These recipes are taken from The

New Classics by Donna Hay (30,
Hardie Grant).
Womens Fitness
readers can buy
the book for the
special price of
28, including
P&P within the
UK. To order, call
01903 828 503
and quote
reference 50497.
P R O M O T I O N
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Everything is certified organic and ethically sourced.
The range includes:
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Available from
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HENCH NUTRITION
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D E T O X W I T H T E AT O X
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YOUR ESSENTIALS
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REBECCA ON 020 7907 6547 OR EMAIL REBECCA _ POTTER@DENNIS.CO.UK
T H E
L A S T
W O R D
Keep a level
head
TOP OF
THE CROPS!
I never let my highs get

too high or my lows get
too low; the key is to
maintain a level head.
Its important as an
athlete to remember
why you fell in love
with the sport in the
first place, especially
on the hard days.
This hot new bra

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workoutwear boxes.
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European Champion,
Commonwealth Games
silver and World indoor
and outdoor Bronze
medalist over the 100m hurdles
60, fashercise.com
INSPIRED
Love life, keep fit and feel fab with this
months motivational tips and must-haves
GET YOUR SHOP ON

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TWITTER CRUSH
This month were following
Boom Cycle instructor and
fitness PR Naomi White for
fitspo and hot new fitness trends!
Check her out at @Bambi_Nay
NEVER MISS
AN ISSUE
Want more
inspiration?
Turn to
page 54 to
subscribe!
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HEALTHY BODY

Gorgeous beauty xes

Tasty & healthy

Top, 62, Lululemon

PICTURE: SIMON TAYLOR STOCKISTS: BERSHKA.COM; LULULEMON.CO.UK; NIKE.COM

076 Fitness heroine

Sophie Radcliffe gets

078 2015s Healthy

Your pick of the best

February 2015 | womenstness.co.uk 5

balance and cardio ness with

12 months to a healthier you

New year, new routine

Healthy food inspo Bloggers,

Meet the experts

6 womenstness.co.uk | February 2015

NEW YEAR, NEW

Get set for success

Every issue is packed with advice from our expert

MARK GETS YOU

DEAN HELPS YOU

EMILY GIVES YOU

PICTURES: SIMON TAYLOR; SHUTTERSTOCK LETTERS

030 Class on trial Work your core,

What we did this month

SURVIVAL OF THE FITTEST

Editor Joanna tested her mettle and

Ive been getting

Im loving trying out

Team WF noshed down on a delicious,

Womens Fitness readers say

How dedicated are you to sticking

I take the saying

064 Slim in ve days

Our 5-day diet plan

NEXT ISSUE: What is your go-to method

Next months star letter

Unit 011, Netil House, 1 Westgate St, London, E8 3RL

panel. Introducing this months health and fitness gurus

February 2015 | womenstness.co.uk 7

From the editor

Features Editor LOUISE PYNE

PICTURE: DANNY BIRD

Januarys here and its

Happy New Year!

Dont miss a single issue of WF !

February 2015 | womenstness.co.uk 9

help myself with the

I dont have to!

Rachel Hobbs, Dietitian and advanced personal trainer

Protein, bar none

Love mud, dirt and hills?

WORDS: NATALIE ROBERTS PICTURES: SHUTTERSTOCK

With the flat, smooth lakeside paths of Eton Dorney

Looking for your first distance run of the year

Fancy swimming the Channel, but not sure about

Hit the pool

February 2015 | womenstness.co.uk 11

Elemental Herbologys 4-piece Globe-Trotter Kit

The Bakewell Tart Nakd bar tastes so good, it

WORDS: LISA NGUYEN AND AMANDA KHOUV

Fill your home with the inviting aromas of Yankee

Merrell has upped its style credentials with the

See it, buy it, love it!

Women's Fitness - February UK

Women's Fitness - February UK