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net THE BRIEF 14 Weight Loss 16 Nutrition 18 Health Battle the bulge with mushrooms Crunch your way to a healthy heart Pot plants – drug-free stress relief 19 Fitness 21 Beauty 23 Sex Stay ahead of the treadmill Products with buzzin’ benefits A happy love life is in your handbag E AT S M A R T 31 The healthiest eats Eat well on the high street 34 The 10 best… … Sushi rolls you’ll eat all year 37 Smooth operators Warm up with hot smoothies 39 Get trim in 24 hours Your perfect slim-down day 41 Exercise in the wild The ultimate primal workout Future-proof your body YOUR BEST BODY 44 Your health pension 48 Your fitness future 51 Flipped-out yoga 10 excuse-proof exercise classes Inverted moves.uk . solvent The four best places to meet men SLIM DOWN 63 Put a stamp on it The top eight food delivery services 67 Six stone and six sizes One WH reader’s weight loss 68 Your life in numbers … And still stuff your face Six need-to-know dietary digits 71 Boost your willpower 4 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags.co.net womenshealthmag.JAN / FEB 2014 WorldMags. upgraded workout SEX & LOVE 55 Question time Boost your carnal knowledge 59 A-list love chat Patrick Dempsey has some advice 61 Sexy. single.

Model wears: hoodie. Make-up: Vanessa Guallar at Frank Agency. keep it Keep your skin in check by managing your pH levels 120 The right balance LIFE SKILLS 125 Afford anything… … In less than two years. using L’Oréal Paris Elnett. Hair: Jenny Brent for Tresemmé.WorldMags. get it. Julien Macdonald.net | January/February 2014 | 5 . briefs.net BEAUTY & STYLE LAB 73 Heaven scents The science of choosing perfumes 76 What’s she got in there? 79 Pop goes the gym bag Carry your kit in neon colours Four famous women open up their sports bags for your inspection 81 Anywhere workwear Mix and match your office wardrobe to your exact body shape F E AT U R E S 24 Your Daly dose of Tess The Amazonian beauty reveals how she stays in shape at 44 86 The PTs celebs swear by Money-can’t-buy advice from seven of the best super trainers 94 When love hurts What becomes of the broken hearted? WH finds out 98 Five meals under a fiver 104 The silent killer We’ve recruited the country’s top chefs to bring you healthy cheap eats Read this report and never sit again! Don’t fear fuchsia. a house and a business Discover how your life will be bigger and better in 2014 129 The future’s bright 131 Geek cheat sheet Offload life’s admin with shortcuts stolen from tech wizards REGULARS 7 Editor’s letter 9 Ask WH 136 The WH team 137 Stockists 138 My life on a plate | W O M E N ’ S H E A LT H Cover photography: Elisabeth Hoff. including a holiday. Model cover photography: Munetaka Tokuyama. Topshop. Hair: Maarit Niemela at D+V Management.co. bra. shoes. You. Steve Madden. Tess wears: top.uk WorldMags. Styling: Charlie Lambros. Make-up: Janiero Gonzalez for Dior. Camilla and Marc. Can 116 Your perfect weight How to find it. Adidas by Stella McCartney. New Balance Intimates. Subscription cover: dress. shorts. Styling: Thea Palad. We show you how to wear pink at any age 108 Pink? Yes. Puma womenshealthmag.

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WorldMags. And also in the pages of this magazine.uk | January/February 2014 WorldMags. of course. you’ll know that we started small: just four issues a year. your ideas and occasionally your criticisms. Lovely Kate Beckinsale agreed to be photographed for the cover.uk womenshealthmag. In the meantime. Did I tell you about the art director who used to drop into spontaneous breakdancing come 9pm to help motivate us? No? Okay.co. tips and bad jokes coming your way. Hundreds of you wrote in with your stories.co. We used it to turn the whole of West Sussex pink! Possibly not what the UN intended it for… Think pink on page 108 Why not follow us on Facebook (facebook. but it’s still a most excellent way to kill 10 minutes. a notepad and a vision: to launch Women’s Health UK. It’s the same stuff on the inside but the covers are one-off collector’s editions you won’t find at your friendly newsagent.com/womenshealthuk)? Or you can follow me on Twitter @Ed_WomensHealth Farrah Storr / Editor Get the WH Collector’s Edition We’ve done something a bit special with our subscription issues. I’ll save it) we increased to six issues a year. Still you wrote in. keep writing. Thanks to that feedback (and. some pretty late nights. the 3D ceramic busts on these pages were the result. okay. Seven hours later. IAN HARRISON. Start a subscription today and begin collecting (see page 134). so you can create a bespoke outfit for your exact body. we’ve made sure every item of clothing in our pages suits your shape. The brand was already a huge success across the world (there are now 25 international editions). Finally. And. recipes. This issue we devised the first cut-out-and-keep fashion story. it was the UK’s turn. Create your outfit on page 81 C U T. From our next issue.A N D K E E P CO U T U R E> 2 < INFRARED FA S H I O N Our fashion story was inspired by infrared technology once used by the military to detect conflict in Africa.net Foreword thinking J A N U A R Y/ F E B R U A R Y 2 0 1 4 PHOTOGR APHY: BOOTHNATION. It motivates us a lot more than the breakdancing. 5 Artist Ian Stevenson’s work can be found in galleries across the world. I think you’ll agree he definitely brings a certain something to Women’s Health… Update your sex IQ on page 55 P R I C E L E S S A R T> 4 < A SNEAK PEAK O F W H AT WO R K You can now see how the whole issue was put together – and where the ideas came from – in our first behind-the-scenes video. Find your scent on page 73 Over the past two years. I was sitting in a small corner room with a fistful of pages ripped from magazines.O U T. ILLUSTR ATION: IAN STEVENSON This time two years ago. there will now be 10 issues of Women’s Health every single year. 1 3 Because we like to make life hard for ourselves but interesting for you. This time with one real niggler: when would we go monthly? Well guess what… that time has come. this issue we’ve been especially creative. The September Issue it isn’t. That means even more workouts. Below are five of the craziest ideas that made it from boardroom brainstorm to the magazine pages BEHIND THE SCENES < 3D PRINTING The model in our fragrance feature is no ordinary model. We listened.net | W O M E N ’ S H E A LT H | 7 . As regular readers of this magazine. sit back and savour this issue. She was photographed and her image put through a 3D printer. Visit womenshealthmag. BEN KNIGHT. which I hope you’ll agree is packed with enough fat-burning and fitness tips to help you incinerate that Christmas bulge.

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net Ask Women’s Health • YOU HAVE QUESTIONS? WE HAVE ANSWERS! WORDS: FR ANCES YOUNG .COM.uk.net . PHOTOGR APHY: TRUNK ARCHIVE.co. WHE YHE Y. WorldMags. £2. 50.WorldMags. AVAIL ABLE AT OCADO SEND YOUR QUESTIONS to us at womenshealth@ womenshealthmag.

co.com) in your gym bag and using it in a lukewarm shower. But don’t overestimate his ability to read your mind. Aberdeen Suggesting a holiday is a useful way of seeing where you’re up to in a relationship. Just remember if it’s early days in the relationship. STILL 10 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. If you like him but not like that. Generate conversation from receiving a wedding invite for example. if you work out. Flirt on text but don’t go round! It’ll drive him crazy with desire. When is a good time to suggest a holiday to a new-ish guy? > Lisa. Suggest you meet for a casual lunch. It’s basically due to “trapped moisture and the fabric rubbing on the skin. An old flame is texting me at 2am. Rather than using words like “propose” or “twocarat diamond”. GET T Y IMAGES . Your best bet: still.net womenshealthmag. GOT A BURNING QUESTION? Email us at womenshealth@ womenshealthmag.• YOU HAVE QUESTIONS? WE HAVE ANSWERS! Ask Women’s Health WorldMags. So take your water like your man – cool and calm.” It won’t do too much harm in isolation.net SO ENJOY HIS LAST COLUMN AND LOOK OUT FOR THE CONTENDERS FOR OUR NEW GUY NEXT DOOR NEXT ISSUE Q I’ve got spots around my sports bra. but before you Google ‘early onset arthritis’. then text. make him want you.uk PHOTOGR APHY: AL AMY. But if you only stay over occasionally. lloydspharmacy. Q It’s been 10 years and still no ring. Take the initiative and you’ll have more control over what happens next. so head to your GP. you need to put that old flame out of his misery. Bristol Any man texting an ex at 2am is after sex. and when washing your kit go for a 60-degree cycle to annihilate germs. Nice. Is your boyfriend thinking long-term? Is he even thinking more than a few weeks ahead? His response will tell you. test the water with a UK weekend away. A lunch date implies no sex and is a good way to suss him out. “Our bodies like a pH of 7. How come? • DAN’S HAD HIS FILL OF DEALING WITH YOUR PROBLEMS. Stick to sweat-wicking Coolmax fabric for your sports bra. Send him an emoticon of a sleepy face. “Fizzy water has the equivalent pH of an apple (3 to 4). ASK THE GUY NEXT DOOR > Charlie. Q Q Why do my knees crack when I do squats? Is it bad? > Jayne. Is he? > Josie. Port Talbot Sadly. Cue: an increased risk of osteoporosis.co. wait till morning. but have it in abundance and your body counteracts acidity by leaching minerals from your bones. He simply might not have got the message. body acne will target you at some point. essentially grinding bacteria into hair follicles.I like him but suspect he’s after one thing. It’s that simple. Check the labels first. there’s generally no cause for alarm. Everything okay?” He’ll get that message alright.” says nutritionist Charlotte Mullins.99. So if you like him. Is it ever going to happen? > Ingrid. Huddersfield Knees make all sorts of noises. which water is best for your body? STILL SPARKLING STILL VS SPARKLING You’re in a restaurant.” says consultant rheumatologist Dr Neil Snowden from the British Society for Rheumatology. If that doesn’t work. “Sorry for delayed reply – was with the new boyfriend last night.. If you’re already regularly sleeping over at each other’s houses. tell him you need to feel like you’ll still be together in another 10 years. You don’t want to shrink your T-shirts into crop tops now. The bubbles pop as you squat. the longer the holiday and the more far-flung the destination. the bigger the gamble you’re taking. too. you want water. you could safely suggest a European city break. the waiter asks the inevitable question. it’s booty call o’clock! But should you want to rekindle that flame. Bunting advises stashing a mild antiseptic product such as Dermol 500 Lotion (£8.uk The FACE-OFF When it come to fizzy or flat.” says cosmetic dermatologist Dr Sam Bunting. AND THE WINNER IS. “Squatting causes bubbles to form in the fluid around the joint. Coventry It’s time to have this out. If you experience pain or swelling it could be a sign of arthritis. sharpish..

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BIND I N S E C U R I T I E S womenshealthmag. A new study by the Journal Of Sexual Medicine shows people who practise BDSM (that’s bondage.net N E W S W E I G H T L O S S / Y O U / C A N U S E / T O D A Y / B E A U T Y / S E X N U T R I T I O N H E A L T H F I T N E S S Do knot try this on a loved one WORDS: AMELIA JEAN JONES .uk | January/February 2014 WorldMags. PHOTOGR APHY: LEVI BROWN. To cash in. domination and sadomasochism) are less neurotic than vanilla lovers. Aim for the lower bottom. may we suggest a short spanking session? Studies show 60 strokes is all it takes to boost your mood*. *SOURCE: NOVOSIBIRSK INSTITUTE OF MEDICINE Experimentation has benefits far beyond the bedroom.WorldMags. which has nerve connections to the groin.co. It could give you an orgasm… and a red backside.net | W O M E N ’ S H E A LT H | 13 .

FIGHT FAT WITH FUNGI CLEAR UP YOUR WEIGHT GAIN Listen up. he’s useless). Beats that nasty email you were going to send to Mike. PHOTOGR APHY: GET T Y IMAGES 60 . So if you’re angry with Mike from IT (we don’t blame you. US PEPPER AZZI 14 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. AVOID A FOOD FIGHT You can blame an office spat for ruining your diet. we eat up to 69% more if it’s bite-sized. JOHNLEWIS. A recent study in Psychological Science found willpower weakens like a muscle after a bit of argy bargy. Studies show clapping eyes on meat releases the calming hormone oxytocin and restores diet resolve. SUBTRACT YOUR AGE FROM 220 AND AIM TO KEEP YOUR HEART AT A RATE CLOSE TO 60% OF THIS. WH DICTIONARY THE PERCENTAGE OF YOUR MAXIMUM HEART RATE YOU SHOULD EXERCISE WITHIN FOR WEIGHT LOSS. Use clear bags for sizeable snacks but opaque options for bite-sized treats (visit lakeland.THE BR IEF WEIGHT LOSS WorldMags. Try eating a steak at lunch.uk for ideas). Place them outdoors in the sun for six hours with the gills facing up for the biggest hit.net JAN/F E B 2014 Now that’s a magic mushroom Vitamin D could be the key to battling the bulge. Scientists at the University of Minnesota assessed athletes’ body fat and found those with the lowest amount had the highest vitamin D levels.COM). it might be harder to dodge temptation. you’re more likely to think it’s okay to have one more bit but limit yourself with unhealthy larger foods. grazers.net womenshealthmag. The good news is that eating just three sunexposed mushrooms a day delivers the same amount of the vitamin as taking a 50mcg supplement. Research in the Journal shows when food is in a clear packet. TRY THE POLAR FT4 HEART RATE MONITOR (£75. GOT THAT? SOURCE: LOYOLA UNIVERSITY HEALTH SYSTEM. When food is small.co. at least your dinner can.co. says study author Dr Xiaoyan Deng. If you can’t sunbathe this winter. Happy snacking. but up to 78% less when treats are larger.uk WORDS: AMELIA JEAN JONES .

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an apple a day for a month will lower your LDL cholesterol by 40%.co. A new study from the US Academy of General Dentistry found cheese reduces tooth cavities by neutralising plaque acid and releasing chemical compounds that form a protective layer on teeth. thanks to their heart-protective phytonutrients. NORTHERN SPY For: A healthy heart Why: The rosier the hue. Doctor’s orders. Now say cheese. PHOTOGR APHY: GET T Y IMAGES.net womenshealthmag. SOURCE: UNIVERSITY OF READING Your doctor’s right. MAKE SURE YOU COOK YOUR SPICES ABOVE 70°C TO KILL ANY PESKY BUGS AND RELEASE MORE FLAVOUR INTO YOUR FOOD.net JAN/F E B 2014 7% THE PERCENTAGE OF IMPORTED SPICES THAT HAVE BEEN CONTAMINATED WITH SALMONELLA. Small and organic apples do not have their nutrients diluted with the water non-organic varieties are pumped with. You don’t have to devour a whole wheel (sadly). For: A higher nutrient hit Why: Conventional varieties are large because they’re swollen with water. try a lump of Cheddar. Professor Jeremy Spencer from the Department of Food and Nutritional Sciences suggests two glasses a week. ACCORDING TO A NEW STUDY. ORGANIC QUEEN COX GET A CHEESY GRIN If you forget your toothbrush. the higher the amount of heart disease-fighting polyphenols.uk WORDS: AMELIA JEAN JONES . NOW THAT IS HOT.THE BR IEF WorldMags. so to maximise the fruit’s health benefits. Pick your own to choose the best of the bushel. all it takes is 10g hard cheese (it’s more alkaline) such as Cheddar or Emmental at the end of a meal. Now choose the right apple to reap an even bigger health reward RED DELICIOUS For: Fighting cancer Why: The skin of an apple has six to eight times more cancer-fighting polyphenols than the flesh. New research suggests the phenolic compounds in champagne can improve spatial memory. WH DICTIONARY 16 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. LEVI BROWN.org. be sure to plump for a thicker-skinned variety like Red Delicious. According to a recent study. *PART OF THE LONG-TERM FR AMINGHAM HEART STUDY Cristal Clear CRUNCH TIME FOR YOUR HEART . SOURCE: FOOD MICROBIOLOGY JOURNAL TOAST YOUR MEMORY Bring on the Bolly. Find an orchard by visiting pickyourown. which depletes with age.

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net womenshealthmag.co.uk). according to a recent study. Place them near bedrooms on every floor. you may have bought a carbon monoxide detector but. New research from Panola College in the US found that when smokers smelled black pepper essential oil.uk . GREENPEACE BREATHE EASY TESTING OPERATION FAILURES FAILURES 27% Didn’t 24% of alarms test alarms were positioned Of those who did: incorrectly 50% did it 6% of alarms every one to had dead or six months no batteries 37% yearly 4% of alarms 13% weekly were broken CHRYSANTHEMUMS FOR: Cleansing A NASA study found this petrol-station favourite removed benzene (found in paints. BAMBOO PALM PLANT FOR: Dryness Its leaves repel toxins. SOURCE: UNIVERSITY OF GLASGOW 36 Sure. Not to be sniffed at. It would seem distilled pepper compounds activate some of the nerve pathways that nicotine acts on. fushi.15. Try Fushi Black Pepper Essential Oil (£7. too. but these beauties release it through the night. THE AVERAGE NUMBER OF TIMES PEOPLE CHECK THEIR INBOX HOURLY. GERBERA DAISIES FOR: Sleep Most plants only release oxygen during the day. CONSTANT EMAIL ACCESS CAN LEAD TO HIGH BLOOD PRESSURE. See the alarming common errors below. Test them weekly. pulmonologist at the University of Utah. change batteries annually and install new units every five years. plastic and detergents) from the air. such as formaldehyde (found in cleaning products) and carbon monoxide. 18 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags.THE BR IEF WorldMags. TRY THE FREE AWAYFIND APP TO RESTRICT ACCESS WITHOUT MISSING ANYTHING VITAL. plus they inject moisture into dry. THAT’S A HEALTHIER OUTLOOK. says study author Dr Barbara Cordell. their nicotine cravings eased and they waited longer between hits. triggering an endorphin release. indirect light. centrally heated air. The flowers last for about six weeks and thrive in bright. says Dr Lindell Weaver. Put some by your bed to help you breathe and sleep soundly.net SNEEZE AWAY SMOKING A natural remedy may help with that New Year’s resolution.co. you’re probably using it incorrectly.

Taking 500mg of the nutrient along with 1. says study author Lot Berburgh of VU University in Amsterdam. Try 300g natural yoghurt or two glasses of the white stuff. PHOTOGR APHY: AL AMY. Milk this for all it’s worth. | January/February 2014 WorldMags. says a Dutch study.WorldMags.co. Moderate intensity sessions increase blood and oxygen flow to the areas of the brain responsible for restraint and focus. TRY DRINKING TWO CUPS AN HOUR BEFORE WORKING OUT. Financial crisis averted. Eating calcium before hitting the gym helps minimise exercise-induced calcium and bone-density loss through sweat*. A 20-minute jog will do it (just make sure it’s not to Zara).net JAN/FEB 2014 TRAIN TO RESTRAIN Hit the gym before a payday splurge. *SOURCE: GO OLD SCHOOL womenshealthmag.uk 2 No-one calls me bone idle THE NUMBER OF COFFEES IT TAKES TO CUT POST-WORKOUT MUSCLE PAIN BY 48%. AND YES. GET T Y IMAGES. THE CHEMICAL THAT CAUSES SORENESS.net | W O M E N ’ S H E A LT H | 19 . TURNS OUT CAFFEINE BLOCKS BRAIN RECEPTORS FOR ADENOSINE. SOURCE: BRITISH JOURNAL OF SPORTS MEDICINE TREAD CAUTIOUSLY 1 WALK BEFORE YOU RUN 2 FRESH THINKING 3 WORDS: AMELIA JEAN JONES . MINUS THE WHIPPED CREAM… SOURCE: JOURNAL OF PAIN BONE UP BEFORE YOUR WORKOUT Timing really is everything.000iu of vitamin D (which helps the body absorb calcium) 30 minutes before training can help.

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a super–strength protein that’s as good on your hair as it is on your plate.99) This relies on camera images to predict if your mole is cancerous – but cancer doesn’t fit into categories so get moles checked by your GP. according to a new study published in the Journal Of The American Medical Association. but user error could make it inaccurate. who has just released its Save The Bees Palette (£74). considering these poor little things are dying out at a rate of knots. SPF by Christopher DeOrio (69p) This calculates a safe amount of time to stay in the sun. try Aveda Damage Remedy. Doctor Mole Skin Cancer App (£2. SOURCE: AMERICAN SOCIETY FOR LASER MEDICINE AND SURGERY WorldMags. The company is giving 5% of the money raised from sales to different bee charities in different countries. skin news updates and a helpful UV index. few are to be trusted. MAKE SURE YOU HAVE A WINDOW OPEN AND WHIP OUT A SURGICAL MASK THE NEXT TIME YOU HAVE A SALON TREATMENT.net BEAUTY JAN/FEB 2014 BEE BEAUTIFUL Did you know every third forkful of food you put in your mouth has been affected by bee pollination? Scary. NOT TH AT UM Skin Check (free) This app records mole checks and dates of self exams and features a melanoma risk calculator.co.THE BR IEF WorldMags. “It’s an area of buyer beware because there are no regulations and guarantees these apps are providing accurate medical information.” said Robert Dellavalle. Dermatology A-Z (free) Backed by the American Academy of Dermatology. IF YOU’RE DOING LASER AT HOME. senior author of the study.net | January/February 2014 | W O M E N ’ S H E A LT H | 21 .50. £20. We asked researcher Dr Ann Brewer what apps to download and which to ditch. WACKO JACKO WOULD APPROVE. PHOTOGR APHY: K AT PISIOLEK FOR WEARESTUDIO33. Buzzin’. WORDS: FARR AH STORR .COM 300 womenshealthmag. Three cheers then for philanthropic beauty company Chantecaille. But. DOW N LOA D THIS . Until beauty companies create a product containing it. It’s made with quinoa. But treating hair with chelants – a chemical in washing powder – can neutralise the effect. COPPER LOAD News just in: a study has found copper deposits in tap water can leave hair as dull as a moonlit stroll with John Major. this app has a reference of diseases and treatments.uk THE NUMBER OF CHEMICALS – 13 OF WHICH ARE TOXIC – RELEASED INTO THE AIR DURING A LASER HAIR REMOVAL TREATMENT. INTERNATIONAL JOURNAL OF COSMETIC SCIENCE TO KEY TO APPY SKIN There are now more dermatology apps than ever before.

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com Why: It sells the excess stock designer brands can’t sell to the high street. Price: Pay £199 instead of £655 for a Diesel bag.net THE NUMBER OF DAYS OF BEARD GROWTH WOMEN RATED MOST ATTRACTIVE ON MEN.net | W O M E N ’ S H E A LT H | 23 . Those who slept for less than seven hours were 15% less likely to conceive due to raised cortisol levels. girl-friendly flicks feature seriously sexy actors. GROW BIG OR GO HOME.COM) HIS WAY. they can buy it for you. IT SOFTENS HAIR TO HELP HIM PAST THAT ITCHY FOUR-DAY POINT. BLAG Women who sleep for nine hours a night are 25% less likely to conceive than those who sleep for seven to eight due to raised levels of the hormone prolactin. Price: Prices start at £35 for a rental.49) to conceal your search history afterwards. Recent research published in the Archives of Sexual Behavior found that Google keyword searches relating to online pornography spike during winter. PLOS ONE JOURNAL Where: secretsales. There really is a happy medium. THROW PENHALIGON’S SARTORIAL BEARD OIL (£45. If they don’t have the exact one you want.co. indie. If you need some inspiration. PENHALIGONS. HOT NIGHTS womenshealthmag.uk | January/February 2014 WorldMags. IF YOU WANT TO OPTIMISE YOUR MAN’S APPEALING POTENTIAL. Then use the Hide My Browsing app (£1. SOURCE: JOURNAL OF EVOLUTION & HUMAN BEHAVIOR SE X JAN/F E B 2014 BORROW Where: theborrowersclub. SLEEP TO GET PREGNANT ’Tis the season for getting steamy and we’re not talking about your onesie.com – her realistic. Sneaky? Us? COLD DAYS.com Why: You can rent a designer bag for up to four weeks.BAG A MAN 10 BUY THE BR IEF WorldMags. try erikalust. Sales start at 7am so get in early.

uk .WorldMags.net womenshealthmag.co.net 24 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags.

w b i k r a p h y l d a ah? n a h o t o g n a . eT v li WorldMags.net Tess DA LY e th n n o io r t t … S t en e fo ecre B R O t m g th r s L A M ’ o n d in h e L I E d t ol t’s H A R s j u ’ t h th a i n g C ( l e is n .net . S o S t y l b a y t / i d D a l of i O F F r m ss nt T H H o t f Te fro S A B E i e b h e n e in E L I l t i t ). k d ex N I K n a ly ’s s F r r i c t sh e W o r d St V. ye g o S / P y n s e s s in W E n i O fu res erc I B R .WorldMags.

Tess’s body is carved from a life spent running around after If you have a cold. SHOES. PRICE ON REQUEST. But it’s a reminder that being a woman is very different from being a man on TV. it was more about experiencing all the different countries I visited. before the live show. I’ve even lactated on Facially. Both were serious pinch-me moments. “That’s my dad. I don’t really do that Not anxiety as such. “Don’t tell them that. so aware that my eldest is nine and already she’s so How do you think your life would have been different if you hadn’t grown up for her age. and another laugh. To be honest. wouldn’t be human otherwise. it all begins and ends with you. eyes and a remorseful grin. “But not that much really. Have you watched the videos since? I have… when Vernon’s wanted to have a look.” courses through my veins. Which would explain You don’t have a nanny but you work a lot. It’s the same for any the biggest names on television. And in case you’re wondering. Your career has also included starring in not one but two Duran Duran videos. I’d had a crush on all of them at some stage. lives in a quiet. working mother. a showgirl’s headdress and a blonde waist-length wig.net How do your children react to their mum and dad being on television? They mostly take it with a pinch of salt. He was presenting an award to a child in a school. SHOES. who. It wasn’t about being materialistic. It was an amazing time. Do you ever suffer from anxiety? has me on side. And that’s just how we like it… But I wouldn’t want to have it any other way – there’s no way I want to give away my role as a mother.” As she’s saying it. but I have to give up the goods. and husband.99.” she their job. Respect.uk TESS WEARS: PREVIOUS PAGE: DRESS. Her legs are that most obvious of clichés – endless – her shoulders strong. Thank God I was wearing a black dress.WorldMags. eschews the help of a nanny. But I don’t want to be just another person complaining about ess Daly is embarrassed. You much exercise. With those huge brown come and tell it to my face. So yes. She watched him walking into the school and all the kids started shouting and screaming his name. £85. She looked at me and said.co. It starts about an hour I do yoga. When my daughters have both grown up. it’s gone. I was really into science and was thinking about becoming a nurse. This surge of supersonic fuel even to herself. REISS . THIS PAGE: DRESS. but the very first time Phoebe took any notice of her dad on TV was when she was watching the Pride Of Britain Awards. nine. But modelling was great because it meant I saw the world. nearly pulled my pants down. That.net womenshealthmag. it really is one see on live TV sniffing with a tissue in their hands? of the best bodies in showbusiness. love. I was a massive fan [of the band] before. 26 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. “Honestly. lilt. you feel like you presenter Vernon Kay. And I made a living out of it for 12 years. I’m You were scouted by a model agency outside McDonald’s 27 years ago. Your outfits on Strictly Come Dancing have been scrutinised. popping the family’s exercise bike in front of can tackle anything. And anyway. £210. she’s shaking her head. JULIEN MACDONALD. no matter what you do for a living. definitely. says. while her arms hit that sweet What’s the worse thing that’s happened to you spot between toned and sexy. How her new role as the face of L’Oréal’s anti-wrinkle cream Revitalift SPF30. the 44-year-old Strictly Come Dancing co-host nearly Live TV is tough. we’ll probably have another look. STEVE MADDEN. “I mean. so I guess it comes with the territory. £ 129. They are slim but with just the right amount during a live performance? of soft muscle definition (full credit for her lean biceps must go to lifting A microphone pack once fell down my knickers and Phoebe and Amber). A headache – forget it. How does that feel? Television is a visual medium.” Her face is a picture.COM. How many presenters do you the television for her. and Amber. her two daughters (Phoebe. four). yes. don’t tell them that. unassuming village outside London and still talks with that lovely Northern At the end of the day. little has changed for Derbyshire-bred Tess. I probably only have about three pursued a career as a model? more years worth of cuddles left with her. Butterflies. I rise above it. In do you manage it? fact. All ailments are forgotten. As soon as the adrenalin kicks in. there’s not a huge difference between the Tess standing before live TV – I hadn’t had time to express each side before me now and the 30-year-old Tess Daly who first hit screens presenting The going on. all guilty-faced. it could have all worked out very differently. despite being one of I constantly juggle everything. I hid behind the costume and assumed another persona. “Please.” She was proud of him. I had to seriously give myself a little pep talk before I walked out of my trailer wearing leather fishnets. bless her. Instead. Big Breakfast’s Find Me A Model segment 14 years ago.” she says in hushed tones. leaning in. I was way too shy to deal with it as myself. clearly unable to lie. Their outfits aren’t bloody gossiped about endlessly. CELEBBOUTIQUE.

WorldMags.co.net | January/February 2014 | W O M E N ’ S H E A LT H | 27 .uk WorldMags.net Tess DA LY Tess is never without her lightsabers womenshealthmag.

I try to fast forward in my mind and say: “Okay. I believe in being grateful. I’m grateful for the opportunities I’ve been afforded. I’m grateful for a healthy body. Hold for one minute. TIP: Spread your fingers to protect your wrist. A problem shared is a problem halved and all that. How does that feel? Ha! I don’t think of him like that. it’s chaos. You’re a very handsome man. When you’ve lived with someone for 13 years. Did your body naturally pop back in shape? I breast-fed both children – it’s like natural liposuction. Would you consider having any cosmetic surgery done? Look.net womenshealthmag. It’s never as flat as it was before. (b) Lift your feet off the floor one at a time into a hand balance (careful). Vernon is something of a sex symbol. then cross your left foot to the outside of the right thigh and bend the left knee. This’ll do it. I notice the baby pouch again. there’s not even five minutes to change gear. (a) Put your palms on the floor with your knees resting on your upper arms.Tess DA LY WorldMags. My mum’s never had stretchmarks and is still really slim. DO: CROW POSE WHY: To get a washboard stomach. Amber was born. Unfortunately. you forget. She’s always had these incredible pins on her and doesn’t have an inch of cellulite. for God’s sake. (b) Lift your left hand then raise your left leg and pulse. there are loads of things I’m not happy with – my big hooky nose for instance. I’d be psycho. But he does scrub up well. (a) Lie on your back with your knees at a 90-degree angle. And that goes a long way. I’d cut down on the carbs a week before but I can’t give up chocolate – I’d still have a little bit every day.co. lean muscles.uk ILLUSTR ATIONS: LIZZ Y THOMAS. You can lose the essence of yourself. My life won’t permit it. TIP: To avoid injury. do these poses three times a week ROUTINE How hectic is it in the evening when you get home? Oh. okay.net THE ‘DALY’ Tess’s Amazonian body is the handiwork of yoga guru Annabel Caithness. HAIR: MA ARIT NIEMEL A AT D+V MANAGEMENT. 28 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. I’m not like Gwyneth. there goes the glamorous me and here’s Mummy! As soon as I walk through the door. If it all ends tomorrow. You were the face of lingerie brand La Senza. My mum has a sweet tooth. Don’t get too comfortable. So I’m not about to beat myself up for what I haven’t got. target your transverse abdominis muscle (TVA). DO: SPINAL TWIST WHY: Tighten your obliques to look leaner all over.” It takes me back. you can look as though you’re wearing a mask. “Bloody hell. I’ll still be happy. Hang on a minute. but I’m not militant about it. TIP: Lift your body slowly to allow it to warm up. He’s just Vernon. But it’s important to be comfortable in your own skin because. (b) Lift your hips off of the floor. There was no time to settle. It’s how we were brought up. keep both cheeks on the floor. but sometimes I’ll catch him and think. Engage your core and shift your weight forward.” Let’s dream for a minute… If you could pick a body part from any other celebrity what would it be? Oh. knowing tomorrow is another day and that storms pass. then untangle yourself. I’m grateful for being in a job for 10 years that I’ve absolutely loved. (a) Sit with your legs out. Did you bond over that shared experience? No! He only modelled for a couple of years and hated every minute. If I was sugar-free. before you know it [with cosmetic surgery]. I make a gratitude list every night. even though she’ll buy a four-pack of cream éclairs and eat the lot in one sitting. It’s incredible! How do you deal with life’s crises? Talking to friends. heels parallel. If he puts on a suit and has a tan I’m like. To get Tess’s long. unless you’re Gwyneth Paltrow and spend your entire life dedicated to the cause. There was a cake cupboard at home. That picture was taken after DO: BRIDGE POSE WHY: Give your glutes a boost with this stealth move. Plus. so I had another child who was four at the time to entertain as well. DO: SIDE PLANK WITH LEG RAISE WHY: Your hip adductors are one of the hardest muscles to hone. I try to make fitness a part of my everyday routine. Hold for five breaths. so there’s a lot of common ground. Jennifer Lopez’s backside.COM. You and Vernon were both models. Hold for as long as you can. After I’ve pulled off the false eyelashes in the car on the way home. MAKE-UP: VANESSA GUALL AR AT FR ANK AGENCY. It’s straight into it. Our upbringings were similar. Work your way up to a minute on each side. And I take a step back. CUT OUT & KEEP . That’s a lot of body on show… It was fun actually. (b) Place your right elbow to the outside of your left knee and twist your upper body to the left as far as you can. Vernon puts the exercise bike in the front room so I can work out while I’m watching TV. so in a week this will not be a problem. Vernon tweeted a picture of you looking amazing in a bikini just weeks after giving birth… That’s boys for you. I’m like. USING L'OREAL PARIS ELNET T HAIRSPR AY How do you keep fit? I do yoga and Pilates.” I deal with things in the present moment and don’t take it with me to the next day. God. I think it’s hereditary. How has your body changed since having two children? If I eat carbs or foods that have the potential to bloat. Here’s how… (a) Assume the plank position before moving your weight and rotating your torso to the left. arching into your shoulders with your upper arms pressed into the floor. “Oh.

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WorldMags.net IN THIS SECTION..net . p31 NEED FOR SPEED The ultimate guide to good food on the go p34 ROLL IN ONE 10 tasty sushi rolls with bumper health benefits eat smart p39 24-HOUR SLIM Four meals equals one flat belly The latest nutritional know-how for a better body p37 SOME LIKE IT HOT Four warm smoothies that love your body Does HEALTHFUL Fast Food Exist? PHOTOGR APHY: ANTHONY SERGIEW FOR WEARESTUDIO33.COM WorldMags..

SPINACH & DHAL SOUP. THE RIGHT CHOICE Let’s take Pret A Manger. TREK MIXED BERRY BAR. It also has 442 calories and four times as much sugar. Far better to choose their porridge instead – it has only 243 calories and 6g sugar. plans to open 200 stores nationwide within five years. Now we a lot of these healthy fast food options are really dressed-up fat traps and secret sugar silos? “The societal pressure to be fit and slim coupled with our continual aspiration to be ‘healthier’ has created a void in the market for healthy products. Itsu recently secured a £14million deal that will see it open more than 20 new outlets in 2014. Alarming. Then there’s Crussh. You dive in there for breakfast and grab a High Fibre Muffin. Waitrose’s Love Life range. This contains only 145 calories and 4g fat.81 a day on food.15 This has up to 11g protein and 204 calories. are we getting what we pay for? I WorldMags. £1 The chickpeas in the hummus help regulate blood sugar. Juices and fruit smoothies can be another diet pit fa ll. at least two were consumed on the go. keeping your mood up and appetite down.25 It’s naturally hydrating with no added sugar. £1. £3 It’s has edamame beans and quinoa. CRUSSH ORGANIC CHICKPEA.” says Louise Waggett. M&S saw a 30% increase in sales of their protein-rich Fuller Longer range this year. which help to keep you feeling full. Retailers have listened and there has been a stampede to the supermarket shelf in the past year for new health brands.3g saturated fat. £4. PRET SALMON & QUINOA PROTEIN POT. M&S SUPER WHOLEFOOD SALAD WITH CRUMBLED FETA. Leon.EAT SMART f I was a betting woman. Oh. Perfect for balancing blood sugar.3g saturated fat. £2. “Whoa there!” but the fast food landscape has changed. where you can grab six falafels at fewer than 145 calories and just 0. Ten years ago I’d have said. but with the average office worker spending £7.net . which also meet our need for speed. Director at food consultancy Fresh Insights. which apparently has more fibre than a bowl of All Bran. GRAB THIS MARKS & SPENCER REDUCED-FAT HUMMUS & CARROTS. only 63 calories and no saturated fat. Ever since Morgan Spurlock’s documentary Super Size Me and Jamie Oliver’s turkey twizzler campaign. The demand is there.85 A lunchtime winner with 135 calories and 1. I’d wager that of the three meals you ate today. which launched in 2011 with 155 products. A decade ago you’d have been hard pressed to find anything other than a burger or pillow-sized sandwiches. Innocent’s Pomeg ra nate Blueberries and Acai Superfood Smoothie has the same amount of sugar as three glazed donuts. now has more than 500. Just Falafel. £2. Pure. and steer well 32 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags.net GRAB THIS Dr Christy’s five best picks on the move PRET PURE COCONUT WATER.75 Great as a snack or an addition to lunch. the world has wised up. Eat and Pret A Manger with their burgeoning ‘healthy’ specials.

45 Give this tipple a wide berth – a large serving has 97. the green labels. but these little green monsters contain one-third of your daily allowance of salt. but it has as much sugar as a full-fat cola.80 You think it will be good for you. If you’re on the run. It can be easier to gain weight from ‘healthy’ shops as the mind is given permission to eat more womenshealthmag. Holland and Barrett’s contain nearly 20g saturated fat in every 250g bag. That’s almost twice the saturated fat in a burger. £2 This has 603 calories and a massive 45. I recommend Itsu’s Hip.co. The truth is. Humble & Healthy. TESCO CHICKEN AND BACON PASTA SALAD. SPECIAL K CEREAL BARS. Unfortunately. We’ve come a long way since the time when having a carton of orange juice and a Fruitini was the height of healthiness. Nutri-Grain Elevenses bars have nearly four teaspoons of sugar – more than a small can of cola. the stress hormone that directly increases belly fat. NOT THAT … And five not to touch with a plastic spoon THIS WATER LEMON & LIMES.50 They have up to 250 calories per bottle. the recycled packaging and forget it’s what is on the inside that counts. so look out for hidden sources on ingredient labels (brown sugar. evaporated cane sugar. the hummus and carrot sticks from M&S or a vegetable juice from Crussh. £2. “The stress of eating on the run can also increase cortisol.Dodge fat traps WorldMags.net | 33 . M&S’s Nutty Super Wholefood Salad or Waitrose’s Butternut Squash. Marks & Spencer Fish Sushi Selection has 36g fish – a normal portion is around 140g. “Shopping in a ‘healthy’ place means we often assume the editing of negative choices has been done for us. Beetroot & Pomegranate Love Life Salad.” she explains. Dr Christy Fergusson is co-founder of thefoodpsychologist. lactose. That bag of Boot’s Shapers crisps may seem like a guilt-free treat at only 100 calories. £3. fructose.1g sugar. malt syrup. HIDDEN COSTS According to Julie Daniluk.net much actual fish. the miso soup from Pret.com | W O M E N ’ S H E A LT H NOT THAT BOOT’S DELICIOUS GREEN OLIVES WITH CHILLI AND GARLIC. £1. which are all delicious and well-balanced. it’s easy to get distracted by the fancy words.5g fat – two-thirds of the RDA for a woman. and the company recently had to settle a milliondollar lawsuit that claimed it had wrongly marketed its juices as ‘all-natural’. Same goes for cereal bars. dextrose). invert sugar.uk | January/February 2014 WorldMags. stay away from yoghurt-coated raisins. It can even be easier to gain weight from these ‘healthy’ shops because the mind is given permission to eat more.” is Daniluk’s final word of warning. Your best choice is a handful of nuts and a piece of fruit. Sugar and white flour make us gain weight faster than fat. ‘fresh’. fructose. ‘natural’ and ‘organic’ labels can still be attached to poor products. but they can pack in 22% fat. COSTA MASSIMO RED BERRY COOLER. the rustic feel. while some are made with genetically altered soy. £1 They might seem healthy. glucose syrup. If you need a nibble mid-afternoon. author of Meals That Heal Inflammation . corn syrup. But it’s not all bad. NAKED JUICES. 70p They have fewer than 100 calories per bar but contain multiple types of added sugars (sugar. sucrose). but there’s still room to keep voting with our forks. a raw salad is always your best bet. dextrose.

net P E R F ECT 1 10 Claudio Cardoso and Tai Po Wong. Roll up. ginger. Roll it up and cut into pieces.COM. melon.COM. then spread on the lettuce leaf. Thinly slice the tuna. peeled and chopped ! 10g ginger ! 90g mango. Eastern promise: All that rice can be bloating. Roll up the mat.net womenshealthmag. Leave covered and allow to cool. Use the fruits. Sayonara. but making your own sushi is not as hard as you think 1 2 3 STEP 1: Cook your rice or quinoa. pineapple. STEP 3: Remove the mat from the sushi. sprinkle the seaweed with shichimi togarashi (a spice mix). enhancing the body’s immunity. 34 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. cold and flu season! HEART-HEALTHY VEGGIE MAKI Makes 6 pieces | Cals 79 | Ready in 20 minutes ! 80g quinoa ! 1 lettuce leaf ! 50g mango ! 30g avocado ! 30g cucumber ! 35g strawberries ! 60g passion fruit ! 30g asparagus ! 50g tofu ! coriander ! 5g wasabi ! 10g pickled ginger Boil the quinoa in 110g water for 10 minutes. tofu and salmon. so combat it with anti-inflammatory ginger. Serve with wasabi and pickled ginger. vegetables.co.UK 2 3 4 .uk WORDS: SAR AH ROWL AND AND AMY GRIER . the rest of the mango. FOR MORE INFORMATION. which is nature’s flat-belly antacid. Eastern promise: Seaweed is high in selenium and iodine. Serve with the dressing and coriander. VISIT SUSHISAMBA . Go ahead. rejoice! Eastern promise: Tofu is made from soy beans. cool. CALORIES ARE PER PIECE. Stress relief in a bean. Now. Veggie lovers. *PLUS FOUR HOURS’ REFRIGER ATION TIME. CUT OUT & KEEP STEP 2: Place all the ingredients lengthwise on the rice. and dish up with wasabi. eat yourself clever. which support cognitive function and memory. mix in the rice and cool. Lay a nori (seaweed) sheet on top of a bamboo mat and spread the rice on top. Ta da! IMMUNE-BOOSTING MELON MAKI Makes 6 pieces | Cals 92 | Ready in 20 minutes ! 40ml rice vinegar ! 20g sugar ! 10g salt ! 100g cooked sushi rice ! 1 piece seaweed ! 5g shichimi togarashi† ! 50g melon ! 50g pineapple ! 20g cucumber ! 10g radish ! 5g wasabi Here’s how to make the sushi rice: warm the vinegar. roll it up. then strain. pressing forward to shape the sushi into a cylinder. Lay out the seaweed and spread the cooled quinoa in the middle. peeled and chopped ! 10ml rice vinegar ! 1 piece rice paper ! 80g rocket ! 40g tofu ! 70g salmon ! coriander leaves Dig out your food processor and blend the apple. then place it over the quinoa with the watermelon and basil. wet the rice paper and add the rocket. executive chefs at top fusion restaurant Sushisamba. which help to lower blood pressure by reducing cholesterol in the blood. Eastern promise: Pineapple is full of essential nutrients. roll it up and cut into six pieces. add rice. Next. PHOTOGR APHY: MARTHA PAVLIDOU FOR WEARESTUDIO33. Garnish with soy sauce and wasabi. dissolve in the sugar and salt. Eat up! HOW TO ROLL YOUR OWN SUSHI It may seem like a specialist skill. cut up. Wipe a knife with a wet cloth before slicing the sushi into bite-size pieces. BRAIN-BUSTING TUNA MAKI Makes 6 pieces | Cals 91 | Ready in 15 minutes ! 80g quinoa ! 60g red quinoa ! 1 piece seaweed! 70g tuna ! 70g watermelon ! 15g basil ! 20ml light soy sauce ! 5g wasabi Quinoa at the ready? Boil both types in water in a pan for 10 minutes. create 10 sushi rolls worth learning how to master chopsticks for SUSHI ROLLS Makes 6 pieces | Cals 55 | Ready in 10 minutes ! 100g apple. tofu and coriander to uniquely garnish each piece.EAT SMART WorldMags. 40g of the mango and vinegar to make a dressing.CO. cucumber and radish. Meanwhile. †AVAIL ABLE AT AMAZON.

asparagus aids weight loss by detoxifying and cleansing the kidneys. helping improve the liver’s function and eliminate nasties. creating a long ‘leaf’. add the chopped cucumber and roll it up. cool and spread it over the seaweed. Garnish with wasabi. orange. Roll. Cool. strawberries and onion into pieces. then warm 110ml water. we promise: prepare the rice as before. asparagus. Spread the rice on the seaweed and sprinkle with seeds.uk | January/February 2014 WorldMags. Flip and add the scallop mix. Chop the scallops and prunes. add the chopped ingredients and roll. Bone-us. add the caviar and refrigerate. Cut the cucumber into 14cm pieces. Eastern promise: Strawberries help to slow carbohydrate absorption. Chop the crab meat. then peel off the exterior. then chop the rosemary and mix with the honey and mustard. Happy days! womenshealthmag. 8 9 10 LEAN SALMON ASPARAGUS MAKI Makes 6 pieces | Cals 115 | Ready in 2½ hours ! 40ml rice vinegar ! 20g sugar ! 10g salt ! 100g cooked sushi rice ! 350g Granny Smith apples ! 20ml honey ! 1 piece seaweed ! 80g salmon ! 60g asparagus ! 30g tofu Make the sushi rice as before.WorldMags. Cover the seaweed with rice and sprinkle with sesame seeds.netStarter for 10 5 6 7 ANTI-AGEING YELLOWTAIL MAKI Makes 6 pieces | Cals 80 | Ready in 15 minutes ! 80g quinoa ! 1 piece seaweed ! 10g caviar ! 80g yellowtail ! 5g chives. helping to stave off pesky hunger pangs. chopped spinach and raisins. The perfect post-gym snack. serve with apple slices and apple sauce. chives. so prepare the sushi rice as before. Eastern promise: Lemongrass has a mix of anti-ageing essential oils that aid cell rejuvenation. Next.net | W O M E N ’ S H E A LT H | 35 . secure with skewers. CUT OUT & KEEP FLAT-BELLY SALMON HOSOMAKI Makes 6 pieces | Cals 131 | Ready in 20 minutes ! 40ml rice vinegar ! 20g sugar ! 10g salt ! 100g cooked sushi rice ! 4 pieces seaweed ! 80g cucumber ! 70g salmon ! 100g tuna ! 20g chives ! 5g wasabi You’re an expert by now. Makes 6 pieces | Cals 52 | Ready in 20 minutes* ! 80g quinoa ! 200g cucumber ! 70g red onion ! 30ml beetroot juice ! 15ml rice vinegar ! 25g coriander Boil the quinoa for 10 minutes then allow to cool. Slice the onion. Flip the seaweed and cover it with caviar. coriander and the pickled onion. serve with wasabi and the honey. chopped ! 60g orange segments ! 20g coconut flakes ! 20g lemongrass ! lime juice ! 5g wasabi You know the drill. then cut it up. coconut and chopped lemongrass. Eastern promise: Tuna and salmon are filled with omega-3. Use chives and wasabi to garnish if desired. Eastern promise: Rich in potassium and vitamin A.co. spread the cooled rice on to one sheet of the seaweed. Add the salmon. tofu and baked apples. Roll it. Cut into pieces and garnish with lime juice and wasabi. Boil the quinoa for 10 minutes. Roll it up. add the berries and blend. cut into pieces. Fill the leaf with quinoa. Slimming spears. Flip it over. while studies show they can also help to stave off osteoporosis. Cover thinly sliced apples with the remaining honey and cook for two hours at 80˚C. toss with the beetroot juice and vinegar and refrigerate for four hours. Voila! Eastern promise: Beetroot has detoxifying properties. Eastern promise: Prunes protect against loss of bone density. Better have two then. cut into pieces. Repeat for the salmon and tuna sushi. great for building lean muscle. Heat 20ml water with 100g of the apples (peeled and chopped) and 5g of the honey to make a sauce. Add yellowtail. Turn back the hands of time. 20ml rice vinegar and the mirin. Spread the rice on the seaweed and flip it over. HUNGER-FIGHTING CRAB MAKI Makes 6 pieces | Cals 115 | Ready in 20 minutes ! 40ml rice vinegar ! 20g sugar ! 10g salt ! 100g cooked sushi rice ! 20ml mirin ! 60g mixed berries ! 50g crab meat ! 40g strawberries ! 10g spring onion ! 15g sesame seeds ! 5g wasabi One last time. BONE-BOOSTING SCALLOP MAKI Makes 6 pieces | Cals 152 | Ready in 25 minutes ! 40ml rice vinegar ! 20g sugar ! 10g salt ! 100g cooked sushi rice ! 5g rosemary ! 25ml honey ! 10g dijon mustard ! 70g scallops ! 25g prunes ! 10g caviar ! 1 piece seaweed ! 10g black sesame seeds ! 15g spinach ! 15g raisins ! 5g wasabi Prepare the rice.

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EAT SMART WorldMags. Then place it in a blender along with all the other ingredients and a dash of lemon juice and blend until smooth. Serve it in a large mug and sip with a side of smug. being careful not to boil it. Pour the mix into a saucepan and heat gently. stir in the maca and raw cacao. Plus. potassium. remove from the heat. Pour into a saucepan and heat gently. a powder made from a Peruvian root.net | W O M E N ’ S H E A LT H | 37 . Cinnamon helps to regulate and stabilise the body’s blood-sugar levels. 125ml water INSTRUCTIONS: Peel the banana and place it in a blender along with all the other ingredients until the mixture is smooth and creamy.co. This smoothie is the perfect comfort drink plus a great way to prevent snacking between meals. manganese and folate go straight where your body needs them. VISIT DELICIOUSLYELL A . FOR MORE GREAT RECIPE IDEAS.COM ! 2 red apples ! 2 pears ! ½ tsp nutmeg ! ½ tsp cinnamon ! ½ tsp ground ginger Like a warm non-alcoholic cider (without the sugar spike or slurring aftereffects). Hot stuff indeed. Chia seeds are one of the best sources of omega-3. the three spices in this smoothie work together to strengthen your digestive health. simmering rather than boiling. The potassium in the banana and chilli are also great for speeding up a sluggish winter metabolism. Once it’s mixed. £149. Get an instant energy boost from maca. The result? Beetroot removes nasties and gives you plenty of energy at the same time. Use a mix of blueberries. then put it through a juicer with the apples and carrot.COM. iron. then put your feet up.99 – great for keeping the nutrients). pour into a pan on a low heat to warm up.uk/ nutrition/happy-hour womenshealthmag. blackberries and raspberries for a cross between vin chaud and hot Ribena. Spinach is easier to break down when it’s hot. meaning the vitamins A and K. while nutmeg and ginger soothe your stomach. fish and dairy). Find more healthy tipples at womenshealthmag. Drink up HOT BODY TODDIES ENERGISING MACA HOT CHOCOLATE ! 250ml almond milk ! 2 tbsp date syrup ! 1 tsp almond butter ! 1 tsp maca ! 1 tsp raw cacao GUT-BOOSTING SPICY FRUIT PUNCH FAT-BURNING GREEN MACHINE ! 1 banana ! 125ml water ! 125ml almond milk ! handful spinach ! 1 tsp honey ! 1/3 tsp chilli flakes DETOXIFYING VEGETABLE SHOT HUNGER-ZAPPING BERRY SOOTHER ! 1 orange ! 100g berries ! 1 tsp cinnamon ! 1 tbsp chia seeds ! ! 1 large organic beetroot ! 2 Red Delicious apples ! 1 large organic carrot PHOTOGR APHY: K AT PISIOLEK AT WEARESTUDIO33. INSTRUCTIONS: Put the orange through a juicer and collect the juice. date syrup and almond butter in a blender. Pour into a mug to instantly spice up your night. Your tummy will thank you.netSome like it hot Nutritional chef Ella Woodward of super blog deliciouslyella. That’s pretty hard to beet. pour into a mug and slurp! Love green smoothies? This one’s for you. Glug. iron and a plant-based source of brain and blood-boosting B-12 (normally found in red meat. It’s also a great source of calcium.com creates five smoothies that ease digestion retain their health powers even when warm. magnesium and vitamins A and C plus loads of antioxidants. pour the juice into a pan with the spices and heat gently. This super root detoxes the liver and provides your body with a hit of iron. What’s not to like? Beetroot is nature’s wonder cleanser. until warm but not hot (heat kills the vitamins in the fruit). helping you to burn more fat on the go. INSTRUCTIONS: Juice the apples and pears (try Sage by Heston Blumenthal the Nutri Juicer. When smooth.uk | January/February 2014 WorldMags. which nix hunger pangs and blast belly fat to boot. When it’s warm. INSTRUCTIONS: Wash and peel the outer layer of the beetroot. Pour the juice into a saucepan and warm it gently. cacao is one of the best sources of antioxidants and serotonin – a natural antidepressant.co. Powerful stuff! INSTRUCTIONS: Okay then… blend the almond milk.

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WorldMags. cubed ! ½ red pepper.net .net 1/ BREAKFAST EGGS BENEDICT AND AN APPLE ! 2 poached eggs ! 3 tbsp 0% fat yoghurt with ¼ tsp dried dill. Helpful.500-calorie eating plan SNACK CHICKEN KEBABS 3/ DINNER cut in squares ! ! ! ! WORDS: AMELIA JEAN JONES AND KERI GL ASSMAN. Crackin’. cut in squares ! ½ onion. Grab a spoon. DAILY TOTAL: TOTAL: 150 CALORIES Find more flat-belly recipes at womenshealthmag. according to the British Dietetic Association. A recent study found people who ate two a day lost 65% more weight than those who had a carby bagel for brekkie.uk/ nutrition/recipes WorldMags. SNACK ! ! ! ! 2/ LUNCH ! ½ can Heinz Farmers’ BEAN SOUP WITH TORTILLAS AND SALSA TOTAL: 440 CALORIES TOTAL: 180 CALORIES Market Three Bean & Pepper Soup ! 2 tbsp 0% fat Greek yoghurt ! 2 tbsp grated Cheddar cheese ! 30g low-fat tortilla chips ! 3 tbsp salsa BELLY BENEFIT Include yoghurt in your diet for extra flat-belly results. PHOTOGR APHY: LEVI BROWN ! 150g chicken breast.500 calories This is the perfect balance of calories for healthy weight loss. TOTAL: 200 CALORIES TOTAL: 350 CALORIES CUT OUT & KEEP 1. cut in squares ! 2 portobello mushrooms. it sends signals to your brain to tell it to stop eating. ¼ tsp lemon juice and ½ tsp lemon zest ! 1 sprig fresh dill ! 1 Kingsmill 50/50 muffin ! 1 small apple BELLY BENEFIT Get belly-fighting protein in your diet with eggs. ! 1 tbsp light olive oil EXTRA SNACK BELLY BENEFIT Brush your kebabs with olive oil to cut post-dinner cravings. TOTAL: 330 CALORIES YOUR FLAT-BELLY DAY Keep your tummy full but trim with this 1. Studies show the calcium helps to maintain muscle mass and increase fat loss. Unlike other oils.co.

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.net p44 INVEST IN HEALTH Pay into your health pension at every age body Fitness tricks to hone and tone p48 FUTURE FITNESS Shape up with the 10 best new classes p51 FLIPPED-OUT YOGA Turn exercise on its head for big rewards PHOTOGR APHY: SEAN L AURENZ. MODEL: BRIANNA MICHELLE Embrace your inner Flintstone to burn fat. Darryl Edwards.. unleashes the world of primal fitness Running to buy some trousers WorldMags. increase agility and boost your immune system.your best IN THIS SECTION. p41 WILD THING Cavewoman fitness for a leaner.net . fitter you WorldMags. founder of The Fitness Explorer.

FOR MORE INFORMATION.COM esides cooking the perfect steak. the paleo diet has been the revolution of the past two years and means only eating fresh wild meat. so mark out a 10-metre line at the park.uk ILLUSTR ATIONS: LIZZ Y THOMAS. put your support your body weight. Keep your core tight and use . a 1 3 a b a b THE RABBIT WALK 2 b THE CRAB WALK Thumper knows this one targets shoulders. with control. Once the right sure the platform can fully hand is in place.B YOUR BEST BODY WorldMags. the latest adaptation of the paleo diet trend comes in. Tighten your core with your knees tucked. balance and long-term fitness. The vitamin D will help your bone. B. hop and climb your way to a better body. Feeling feline? Then get on all fours and put the weight on the balls of your feet.co. Kneel in front of a chair. Place both of your hands flat Reverse the movement by slowly on the edge with your arms raising your left hand back on extended. arms. arms. THE CAT WALK 42 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. Repeat this circuit for 30 minutes twice a week. B. Drop back to your feet slowly. Repeat 20 times. paleo fitness is more intense and burns more fat than standing still and lifting 10kg or running for 20 minutes on a treadmill ever could. Make on to the floor.net THE SLO-MO FLOW CIRCUIT Do the exercises in one go. joints. keeping them same with your right.net womenshealthmag. Time to walk. left hand down on the floor. slow and controlled movements sofa or bench with your knees to place your right hand back shoulder-width apart. Miaow. Stay in a straight line as if walking along a garden fence and keep your core arched. This focuses on the lower back. range of movement. Crawl forward for 10 metres.COM. That’s where paleo fitness. keeping your hands as flat as possible. then ask for your dummy. increasing your core strength. Each one is measured in metres. B. Because it focuses on whole-body movements. so it’s the perfect fitness regime for winter. Do these exercises in one continuous flow and make sure you do the two circuits outside. Aim for bent and shoulder-width apart very soft and quiet movements and balancing on the balls of to ensure low impact on the your feet like a standing plank. A. Walk forward for 10 metres. abs and core. Primal exercise means imitating moves and styles of exercise Fred and Wilma would have approved of. Hugh Hefner approved. then doing the off the ground. Tighten your glutes and keep going. A. It taps into the way our bodies have naturally evolved. VISIT THEFITNESSEXPLORER . A. plus toned shoulders and triceps. fish. 4 THE TODDLER CLIMB b a Take baby steps towards a killer core. on the balls of your feet. Expect to sweat. fruit and vegetables that would have been available to our hunter-gatherer forbears. keeping a strong arch in your back. Start in a low squat position. Raise your knees to the platform. In case you’ve been living under a rock. Repeat for five metres. brain and immune health. Steady now… B. no matter what the weather is doing. Place your hands behind your body and lift your bottom off the ground. A. Scuttle your way to great glutes. Purrfect. crawl. there was one other thing our StoneAge ancestors did better than us – exercise. ‘Hop’ on to your arms. cave decoration and successfully rocking the leopard print trend. forearms and hips. plus studies show colder weather makes you burn 12% more calories and 32% more fat. legs and glutes.

Sit down on the ground. Pour into a glass.net | 43 . A. stand straight back up. Strewth! A great way to work on your speed.99. Bend your knees and get ready to hop. Stand with your feet shoulder-width apart and your arms hanging at your sides. STAND-UP THE THRUSTER 4 Sprinting causes the production of human growth hormone. As you press up. 1 a b b a b 3 a b CROUCH TO SPRINT THE KANGAROO JUMP 2 a GET-UP. reach up with your arms. Dress with walnut oil and serve. then do a 20-second recovery walk before the next move. turning halfway. Do this once more. calves and glutes? Okay then… A. Reverse the move to return to the start. Swing your arms behind you to generate power and jump as far as you can. Now you see why Wilma Flintstone was in such good shape. serve. Do the circuit for 30 minutes. Grab a kettlebell or boulder for a lean back. Put down your club.co. Skippy? You want to work your quads. which promotes fat burning. crushed ! black pepper ! 8 asparagus spears ! 1 avocado ! organic red and green salad leaves ! 2 tbsp virgin walnut oil DINNER PORTOBELLO BUFFALO BURGERS SERVES 4 141 CALS If looks could kill ! 500g minced buffalo ! 1 tbsp paprika ! 1 tbsp ground cumin ! 2 tsp dried oregano ! 1 tsp ground ginger ! 1/2 tsp ground allspice ! 4 Portobello mushrooms THE PRIMAL INTENSITY CIRCUIT This paleo version of a HIIT (high-intensity interval training) session burns up to 400 calories and fasttracks fat-burning for 24 hours. sliced ! 2 handfuls walnuts ! 1 handful grapes ! 1 tbsp shredded coconut COCONUT FRUIT SURPRISE SERVES 2 276 CALS Mix together all the ingredients in a bowl. B. Beware: this one may generate some strange looks. get set… A. agility and co-ordination. Do it eight more times and throw in a 20-second recovery walk before the next exercise. A. then squat. Steam the asparagus. pounce. Do this as quickly as possible 15 times. B. Paleo Fitness by Darryl Edwards (£10. which is… womenshealthmag. slice the avocado and add to the salad. Make into four 125g patties and grill for 3 minutes per side. LUNCH GRILLED WILD-CAUGHT RED SNAPPER SERVES 2 547 CALS ! 2 wild-caught red snapper ! 1 tbsp virgin coconut oil ! 1 clove garlic. Ready. add toppings. Do eight times and walk for 20 seconds. Hold your heavy object (810kg) in both hands. Decelerate after 30 metres. Brush the fish with oil. B. then go seamlessly into the next move. Ulysses Press) is out now | W O M E N ’ S H E A LT H | January/February 2014 WorldMags.uk What’s that. and walk back to the start to recover. hamstrings. steady. Land softly and with control on both feet. Place the burgers on the portobello ‘buns’. Start off in a crouched position (obviously).Primal scream WorldMags. Spring up and accelerate into a maximum-effort sprint. twice a week. minus the mushrooms. B. As soon as you sit down.net Fuel your workout with these protein-rich meals THE CAVE GIRL MENU BREAKFAST ! 350ml coconut milk ! 1 banana. Combine all the ingredients. On your marks. thighs and core. Drink and enjoy. season with the garlic and pepper and grill for 12 minutes. Stand tall with your feet shoulder-width apart.

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they can cause problems further down the line. but what should you ‘invest’ in now to make sure your health balance stays in the red? These triedand-tested changes will bank you valuable resources – whatever your age 2 womenshealthmag. you’re set up perfectly for recovery. If you don’t want to get your 1. but getting a lipids profile done at 25 (then every five years after that) guards against heart problems in later life. meaning it’s easier to tone up now than at any other point in your life. See below for your target levels. who advises focusing on the frequency of your workouts rather than the loads you lift. HEALTH TESTS LIPID PROFILE: Cholesterol might seem like an old-person concern.uk Wo r d s S OP H I E G O OD C H I L D EXERCISE In your 20s.HEALTH PENSION START YOUR Save at any age WorldMags.8 mmol/L.com. Ask your GP for a full screen (looking at the four types of fat in your blood) not just your total cholesterol number.” You heard the man. BIOMECHANIC TEST Your exoskeleton reaches full maturity by your mid-20s.7 mmol/L Biomechanics test WorldMags. isokinetic.net Most of us start a financial pension at 30 (well.” says sports scientist and personal trainer Luke Worthington. then do five sets. if not looked at. “Choose a load you can do no more than six reps with. so four strength training sessions plus two cardio ones per week is totally achievable. hopefully).000mg RDA all from milk (1 glass of the white stuff has 300mg calcium in it) this diet will get you your RDA: porridge made with one glass of milk for breakfast.” Biomechanics test. Peak bone mass is reached between the ages of 25-30 so you should capitalise on your calcium.” says biomechanical expert Serena Stubbs. from Isokinetics Physiotherapy.net | January/February 2014 | W O M E N ’ S H E A LT H | 45 . namely with human growth hormone. triglycerides below 1. a salad with two cups of spinach at lunch. followed by salmon with three cups of cooked greens (broccoli and kale). HDL cholesterol below 1. so now is the time to check out how your body is aligned.3 mmol/L. Cash in on this by lifting as heavy weights as you can – you’ll bank muscle memory for your 30s and 40s. “But by your 30s and 40s. from £200. YOUR PENSION PLAN Four strength-training sessions and two cardio sessions per week 1.000mg or more calcium a day Lipid profile: LDL cholesterol below 1. Easy. your pituitary glands are firing on all cylinders. DIET Now is not the time to ditch the dairy. “In your 20s.co. “You might not be aware if you’re knock-kneed or have a misaligned hip.

DIET The energy you burn doing. After the age of 45. cataracts and macular degeneration. HEALTH TESTS HEALTH CHECK: This little-known GP test has been free for the over-40s since 2009.” HEALTH TESTS SMEAR: Your cervical cancer risk is highest between the ages of 30 and 34. Before your period. Book a retinal screening at David Clulow. two 30-minute walks Minimum 25g fibre every day Eye exam: every three years Diabetes test: every three years HORMONES It’s a bit early to mention the M word (menopause. it’s every other year.com). If you’re not offered it. or try one Tom Oliver Nutrition Omega 3 MOPL Herring Caviar capsule (£39. a brisk walk twice a week and soft tissue work (foam rolling. decreases by 7% every decade after 30. “Scheduling in de-load weeks every four to six weeks (reducing the weight you lift during your workouts. Pilates) every day.com. Switching from toast to porridge at breakfast could cut cholesterol by 10%. free with glasses. add to smoothies. If you’re overweight. anxiety and bad skin. it’s time to test your thyroid function. Arrange a private test at spirehealthcare. so a few moments of discomfort during a smear test will earn you extra credit in the bank. VISIT LUKEWORTHINGTON.net womenshealthmag. A blood test for TSH – thyroid stimulating hormone – screens for an underactive or overactive thyroid.uk PHOTOGR APHY: R ANDI BEREZ. demand it. Book an appointment with an optometrist who can check for glaucoma. which help to lower bad cholesterol. mood swings. that means you experience symptoms soon after the big 4-0. FOR MORE INFORMATION. DIABETES TEST: Your type-2 diabetes risk increases with age. but without stopping training) and having recovery goals in addition to your training goals (such as drinking four litres of water a day or getting seven hours’ sleep per night) are crucial. but we’d rather noone mentioned him either).” says Worthington. high-quality omega-3s will help to prevent them. thyroid test. Progesterone cream (see your GP) and vitamin C can boost levels.com).” menopause is 52.COM EXERCISE .” says Worthington. You should be aiming for three 150g servings a week of salmon or mackerel to provide your 500mg RDA. These conditions can cause weight gain and loss. get a test every three years. not Manilow. reminds you when to book your next appointment (wunderlist. Translation: it’s harder for you to build and maintain muscle mass. a free app. “Try weights twice a week.co. vitamin D test DIET We have two words to tell you: arthritis and osteoporosis. “Some women stop producing the progesterone needed to mop up excess oestrogen. but your 30s is the time when the most damage is done to your bones. salads and stews. EYE EXAM: Have an eye exam every five to 10 years in your 20s and 30s. nothing. Women under 50 need 25g fibre a day to help with everything from digestion to heart health – 28g flaxseed has 8g fibre. The bad news: after 35 we lose about 1% of muscle mass every year. Not sexy we know. YOUR PENSION PLAN Two strength training sessions minimum. Fortunately. your risk of vitamin D deficiency increases – linked to heart disease.Save at any age YOUR BEST BODY WorldMags. well. Ask your GP to take a look. Put it in the diary. THYROID TEST: The minute that 35th birthday candle is blown out.99.” explains hormone expert Dr Jan Toledano. cut out caffeine and alcohol to reduce symptoms. cholesterol and BMI are checked against stroke and heart disease risk. “Lower reps with higher loads helps guard against osteoporosis. tomolivernutrition.net EXERCISE Your human growth hormones take a bit of a nosedive in this decade. Blood pressure. Wunderlist. Your body just isn’t bulletproof like it was in our 20s. YOUR PENSION PLAN Three strength training sessions and one cardio session per week Three 150g servings of cold-water fish or a daily supplement Smear test every three years. As the average age of 46 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. especially once you hit 40. The good news is strength training helps you hold on to the lean tissue you have. asthma and cancer as well as poor bone health. so cut out refined carbs and switch to low-GI foods rich in soluble fibre. “Foam rolling coupled with dynamic warm-ups are important now. yoga. This can cause mood swings and poor sleep. but between 40 and 65 that changes to every four. but your ovaries’ last hurrah – the perimenopause – starts five to 10 years before. VITAMIN D TEST: As you get older.

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YOUR BEST BODY

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RAISE YOUR FITNESS GAME
HIIT training? That’s so last year. Bikram? Been there, wore the small pants. We asked the experts for the hottest fitness trends of 2014 and how they’ll transform your body forever
Wo r d s A M E L I A J E A N JON E S

1

SPEEDFLEX

The new cross training

WHAT IT IS: Fear not. This high-intensity interval training isn’t half as scary as its predecessor. It is based around a free motion bar, where the more force you apply to it, the more resistance you have pushed back against you from the machine. “This form of training reduces micro tearing of the muscles so you don’t get muscle soreness and will still want to train the next day,” says physiotherapist Stuart Ayles. Steady on now.

2

ESSENTRICS

The new Pilates

WHAT IT IS: It might sound like the latest wigheaded indie band, but Essentrics is, in fact, a Pilatesinspired workout based on stretching muscles before strengthening them in the elongated position to create a longer, leaner, more toned shape. “It makes your waist thinner, stomach flatter, legs leaner and bum more toned. Most people see results within a month,” says celebrity fitness expert Laura Williams. Now that’s music to our ears. CALORIE BURN: 276 per 30-minute session. GREAT FOR: Posture and sculpting lean muscle. TRY IT: Available at Champneys resorts, champneys.com.

3

SOULCYCLE

The new spinning

WHAT IT IS: The wait is over. SoulCycle, a cycling and body-sculpting class, has a cult following in the US and now it’s coming here. As riders mount stationary bikes, the lights are dimmed, candles are lit and the instructor cues a playlist that’s timed to give you motivation and energy just when you need it. “Giving encouragement directly with motivation means you’ll keep going back,” says David Stalker, CEO of UK Active. Count us in. CALORIE BURN: 500 per 45-minute session. GREAT FOR: Thighs, bum and cardio fitness. TRY IT: At a London location in 2014. See womenshealthmag. co.uk for more details.

WHAT IT IS: If you have two left feet then Bokwa might be the dance workout for you – as long as you know the alphabet. The South Africanborn cardio-dance craze focuses on drawing letters and numbers with your feet. Then you add shoulder shakes, jumps and… well, whatever you want really. “You’ll end up dripping with sweat by the end, but it doesn’t even feel like exercise because you’re having fun,” says trainer Giancarla Pozzo. Shimmy on down. CALORIE BURN: 530 per one-hour session. GREAT FOR: Intense cardio and flexibility. TRY IT: Free to Nuffield Health members, visit nuffieldhealth. com to download passes.

4

BOKWA

The new Zumba

CALORIE BURN: 800-1,200 per 45-minute session. GREAT FOR: Arms and overall fitness levels. TRY IT: £45 per class at centres in Newcastle upon Tyne and London, speedflex.com.

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Class acts

5

SANDBELLS

The new dumbbells

WHAT IT IS: These neoprene sand-filled weights are a cross between a sandbag, dumbbell, grip bag, medicine ball and kettlebell. In weights from 3kg to 12kg, you can slam, smash, drop and throw them – ideal for circuit training. “You get a different workout every time and surprising your body boosts weight loss,” says Lee Matthews, head of fitness at Fitness First. Just don’t try ‘smashing’ a kettlebell now. CALORIE BURN: 300 per one-hour session. GREAT FOR: Arms and core. TRY IT: Available at Fitness First gyms nationwide, visit fitnessfirst.co.uk.

WHAT IT IS: If you love spin but your joints don’t, there’s a workout that’s just as effective – and kinder to your body. The bikes at aquAllure rest on the pool floor and use waist-high water for resistance. “The low-impact cardio improves aerobic endurance, increases breathing capacity and improves blood flow and flexibility,” says Stalker. Pedal power indeed. CALORIE BURN: 200 per 30-minute session. GREAT FOR: Saddlebags. TRY IT: £20, aquAllure at Dolphin Fitness Club, London, dolphinfitnessclub.co.uk.

6

AQUA CYCLING

The new aqua aerobics

Back off, fashion police

7 8
OMNIA TECHNOGYM

BARRECORE The new Balletcise

WHAT IT IS: Barrecore is a hybrid of Pilates and ballet, with cardio, light weights, isometric movement and, of course, moves at the barre. “The isometric movement drives insulin into the cells,” says Williams. “It helps your body utilise sugar in your bloodstream instead of storing it as fat.” But it’s not all about weight loss. “Ballet improves posture so your waist looks smaller.” Legwarmers optional. CALORIE BURN: 500-600 per one-hour session. GREAT FOR: Bum, core and overall toning. TRY IT: £28 per class at Barrecore London, barrecore.co.uk.

The new circuit training

Try the hottest new classes for free. Visit bit.ly/ FutureOfFitness to find out more

WHAT IT IS: If you want a 360° workout, you need this piece of kit in your life. The all-in-one apparatus is flexible and has options for strength, resistance, stability, coordination, flexibility and speed. “This is best for private or small group training, with the instructor standing in the middle of the group,” says Alan Holl, head of fitness at Virgin Active. That means no hiding at the back of the class – we know your tricks. CALORIE BURN: 300 per 30-minute session. GREAT FOR: All-over toning. TRY IT: Ribby Hall Village in Preston and all Virgin Active gyms after January 2014.

WHAT IT IS: It looks like a baby bouncer, but don’t worry, no-one’s going to burp you. In anti-gravity yoga, you use a hammock to do yoga, Pilates and dance moves. Converts, including Gwynnie, say the technique allows them to get into advanced inverted poses other exercises can’t reach. “AntiGravity yoga relieves compressed joints and aligns the body, so you can stretch further,” says fitness expert Brett Hoebel. No spitting out your dummy. CALORIE BURN: 600 calories per one-hour session. GREAT FOR: Your back. TRY IT: Prices vary, visit antigravityyoga.co.uk to find your nearest class.

9

ANTI-GRAVITY YOGA

The new inverted yoga

10

PADDLEBOARD YOGA
The new Bikram

WHAT IT IS: If standing on your head on a mat is hard, try doing it on water. Paddleboard yoga has set sail from the States and arrived in the UK. SUP yoga is for all levels, even if you haven’t mastered every pose on dry land. “There’s a calmness to being gently rocked by the water so even though you’re working harder than on a yoga mat you adapt to the board quickly,” says paddleboard yoga instructor Jana Olenio. Worth checking the shipping forecast first. CALORIE BURN: 276 per 30-minute session. GREAT FOR: Core and thighs. TRY IT: Around £25 per class, visit supboardermag.com to find your nearest school.

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Phew! 4/ SHOULDER STANDS (a) Nearly done. b) Hold for a breath. Long shorts are a good idea. Straighten your legs to the ceiling then.uk | January/February 2014 WorldMags. better orgasms (scientifically verified. ILLUSTR ATIONS: LIZZ Y THOMAS. as you exhale. roll up on to your shoulders with your knees into your chest and arms supporting your back. CUT OUT & KEEP Find more 15-Minute Workouts at womenshealthmag. then roll back one vertebra at a time.uk/ FITNESS womenshealthmag. “Inversions are some of the most beneficial moves. Lie with your knees bent and a folded towel under your neck. we promise) – but we bet you didn’t know that some yoga moves provide even bigger rewards. As you breathe out. lean them backwards and over your head. FOR MORE INFORMATION. it also boosts lymphatic drainage. Repeat six times. PHOTOGR APHY: GET T Y IMAGES.COM. No sweat.YOUR BEST BODY Cut-out-&-keep workout WorldMags. VISIT GOODVIBESFITNESS . push your knees forward to lift your weight on to your shoulders. lowering blood pressure and heart rate and raising oxygen and energy levels. (b) Scissor your legs 10 times then change to a bicycle motion 10 times before rolling back to the mat. All together now: ohm.co. stronger limbs.net | W O M E N ’ S H E A LT H | 51 . Do these poses in this order three times a week whenever you need a pick-me-up. push your bum towards the ceiling to roll on to your shoulders. Steady. Flipping amazing! W (a) Lie back with your knees at 90 degrees – don’t get too comfy! Now. straighten your legs. Aim to hold for three minutes before rolling carefully back down to the mat.UK MINUTES 1/ 2 b a (a) Ready to roll? Lie with your knees bent at 90 degrees.net MINUTES a MINUTES 1/ 2 b a MINUTE WORKOUT 15 (a) Lie back with your feet hip-width apart. 1/ BRIDGES b 2/ ROLLOVERS FLIPYOUR FITNESS Turn yoga on its head to stretch the health benefits even further THIS ISSUE’S EXPERT WORDS: AMELIA JEAN JONES .” says de Belgeonne. Repeat six times. (c) As you exhale a second time. pressing through the big toes to keep the inner thighs active. MINUTES 3/ BICYCLE LEGS c b a THE EXPERT: Nahid de Belgeonne WHO: Founder of Good Vibes Fitness e all know the bumper health benefits of yoga – reduced stress. flushing out toxins and reducing cellulite.CO. lifting and lengthening your torso. (b) Inhale and open your legs to shoulder-width apart before exhaling and rolling back down. ‘When your head is lower than your heart it encourages blood flow to your heart and lungs. (b) As you exhale.” If that’s not incentive enough.co. knees bent and feet rooted to the floor.

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we have answers to those questions you’re too scared to type into Google I llustrations I A N STE V ENSON hat awkward moment watching your form tutor putting a condom on a test tube.uk | January/February 2014 WorldMags.net | W O M E N ’ S H E A LT H | 55 . your knowledge of the birds and the bees. p55 RAISE YOUR SEX IQ The five-minute lesson that upgrades your sex life Some things in life are made to plateau – weight loss...WorldMags. Samantha ranting on about ‘funky-tasting spunk’ Girls WH has pinned down (steady) ADDITIONAL WORDS: AMY GRIER womenshealthmag. your salary and.net sex p59 A-LIST ADVICE Patrick Dempsey on how to keep any man & love Expert advice for better relationships and bolder sex p61 HOOK-UP HOT SPOTS Discover the world’s unexpected man haunts IN THIS SECTION.co. it turns out. Thankfully.

causing vaginal swelling that’s identical to arousal. “The two most common problems are lack of desire and difficulty climaxing. “You can eat your way to better sex. which control emotions.SEX & LOVE WorldMags. sex therapist and founder of mypleasure.” FYI: arginine-rich foods are almonds. says. his testosterone levels accumulate for the day If you popped a Viagra it would have the same physical effect as it does on men – blood would rush to your genitals. epinephrine and oxytocin.net womenshealthmag. “Men wake with an erection because that’s when their testosterone levels peak.co. What’s good for the heart is also good for the genitals. “I call foods high in arginine the Staminators. salmon and halibut. gooood morning at 7am. It can contribute to prolonged arousal. Great Sex. . walnuts.com.uk . knee-high boots It could be your partner’s the release of hormones like dopamine.net There it is again.” Adding arginine to your diet will improve your sex drive.” says Pepper Schwartz.” says urologist Dr Jed Kaminetsky. co-author of Great Food. author of Is Wrong and adrenalin through the through Forrest Gump 56 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. It’s a wonder you bother using an alarm clock.” says Sandor Gardos.” Clinical health psychologist Dr Lynn Edlen-Nezin. While he sleeps. “The problem is very few women have sexual difficulty because of a lack of blood flow.

It can be worn during sex and remote-controlled by him… Hands on indeed. Richard Gere in An Officer And A Gentleman. Let’s discuss vaginal lubrication for a moment.co. Up your quota with Lelo’s IDA Couples Vibrator (£134. Lying on his back will help to redirect the blood flow. Some evolutionary biologists suggest the female orgasm acts as quality control. co. After a night of frantic dry humping (also known as the fourth date/ office Christmas party). the first throes of new love) to dehydration can affect how wet you get. In fact. author of Sex On The Brain. Then there’s the evolutionary psychologists who say that uniforms indicate dependability and safety – which leads us back to those firemen… womenshealthmag. “it’s possible for the scrotum to appear slightly blue-ish if a man has been aroused for a very long period of time. The result: azure-tinted testicles.” says Gardos. the less oxygen it has. “the walls of the vagina are constantly emitting moisture to keep the tissue healthy.99. During arousal. Research from the University of Chicago says only 29% of women always orgasm with their partner. and during arousal that increases”.Question time WorldMags. If a ‘happy ending’ isn’t an option. blood fills the entire genital area and stays there for as long as he remains turned on.net | W O M E N ’ S H E A LT H | 57 . try Yes Organic Water-Based Lubricant (£5.uk | January/February 2014 WorldMags. The longer it’s there. Nick Berry in Heartbeat… (okay. lelo. research by French psychologist Nicolas Guéguen shows that uniformed men are judged more favourably by women and that firefighting was seen as the most prestigious of the professions – with more women responding to firemen’s phone number requests. The gist is that when a woman climaxes. preventing women from having children with men they don’t feel strongly about.com). No more singing the blues.uk). some sexologists believe it’s the underlying element of aggression and power that gets us going. moving it away from the groin area and easing some of the pressure. “Each component contributes to maintaining the delicate balance between yeast and bacteria inside the vagina. helping semen to reach her uterus and increasing the odds of pregnancy. sister. It’s made from organic aloe vera for you sensitive souls. The amount you produce is as unique to you as a fingerprint and everything from hormone changes (going on or off the pill. If you want a product as delicate as you are. from water and lactic acid to squalene. Tom Cruise in Top Gun. maybe not) there’s something about a guy in uniform (traffic wardens. stress. It comes through the vaginal walls via an “action similar to sweating”. shall we? Turns out it’s comprised of a daunting list of ingredients. As to why. not you). One explanation is the ‘upsuck theory’ says Deborah Blum. They are in fact real. the muscles of her vagina pull up.” says Gardos. at least keep him horizontal. compared with 75% of men.net We hear ya. and blood with less oxygen is more blue in colour than red. others say (for pilots and sailors at least) it’s the mystery that spurs us on. In fact. lovehoney.

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>Best romantic movie? A Room With A View. the Grey’s Anatomy star reveals how he stops his relationship flatlining 5JUICY QUESTIONSFOR.. 1/ How do you treat your missus to the perfect date? 2/ What can a woman buy you to blow you away? 3/ What one thing do women get wrong about men? 4/ You have an argument with your other half.co. > On your TV? House Of Cards. Find more A-list love advice at womenshealthmag. What’s the best way to make up? 5/ After 14 years of marriage. what is the secret to a happy relationship? AS TOLD TO: AMELIA JEAN JONES .47 The best thing in a hospital since laughing gas. F1 [hey.net | W O M E N ’ S H E A LT H | 59 .co. PHOTOGR APHY: JEFF LIPSK Y Fast talk > Best food? Smoked salmon. Game Of Thrones.uk/ sex-love/what-men-think womenshealthmag.uk | January/February 2014 WorldMags. > Dream city? Paris.SEX & LOVE That’s what we call a phwoardoor car What men think WorldMags.net PatrickDempsey. > Guilty pleasure? LaurentPerrier Rosé.. no-one’s perfect].

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HIT IT: Research shows it’s hard for men to approach you if you have just one wing man – the other girl feels abandoned – so bring two. Foreign language and IT are the most popular choices with blokes.” says Dr Aleksej Heinze from Salford University’s Centre for Digital Business. director at Manchester’s Buy Art Fair. HIT IT: For sheer numbers. Match Of The Day and reality TV shows are most popular on Twitter so see what’s trending within these WHY: One in five adults say they’re currently studying. Our kind of odds. train to compete in an event. with the average salary of competitors coining in at £45. such as ‘creativity’ and ‘body language’.SEX & LOVE A Map your man WorldMags. These new community events are based around different themes. According to Sophie Helm. At WHY: A European study revealed Twitter is now the most common way to secure a new relationship. #Bingo! HIT IT: “Entertainment is the most tweeted-about topic. cultured guys who possibly come with a beard. HIT IT: Strike up meaningful chat with fellow attendees about the art work on show. meaning on any given day there are about three guys for every woman. Around 70% of triathletes are male. “Do some research on the exhibitors. After G-SPOT ( * T hat ’s g uy-spot . F Y I) Quadruple your chances of finding long-term love by heading to these unexpected erotic zones Wo r d s R AC H E L T O A L NEW THE * D C A ILLUSTR ATION: ABI DAKER B WorldMags. so use TV or music hashtags to get noticed. They WHY: Gyms contain up to 78% men.net . so you’re more likely to see prospective partners in a positive light.net B THE GUY-SPOT: Twitter THE GUY-SPOT: Urban art fairs C THE GUY-SPOT: Evening classes D THE GUY-SPOT: The gym WHY: The burgeoning number of UK art fairs has created a new tribe of cool. nearly double the national average.” says linguistics and phonetics consultant Dr Robin Wooldridge. with most taking it up in order to meet new people. Exercise also floods your system with endorphins.000. The majority of tweeters are male and aged 25-34. 51% of attendees are men and a whopping 20% are single. Take them to your local TEDx talk.

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ANA OSPINA . EMILY MURPHY.WorldMags.net | W O M E N ’ S H E A LT H | 63 .. ALICE BEVERTON-PALMER. AMELIA JEAN JONES. AMY GRIER.co. THIS MEAL IS FROM PURE PACK AGE womenshealthmag.COM.net Smart strategies for fad-free weight loss p68 FIGURE IT OUT The six numbers that rule your waistline IN THIS SECTION. FR ANCES YOUNG. PHOTOGR APHY: ANTHONY SERGIEW AT WEARESTUDIO33.. ADRIANO CAT TINI. p63 FOOD COURIER The best food services sent right to your door slim p67 FITSPIRATION How one WH reader dropped six dress sizes down p71 JUST SAY NO Found! The key to long-lasting willpower WORDS: FARR AH STORR.uk | January/February 2014 WorldMags.

uk BEST FOR: Time-poor runners THE PROMISE: A weight-loss package that helps to boost your training regime. honestlyhealthyfood. THE EXPERIENCE: It was really simple to set up.200 calories plus 300 extra for snacks. Pasta addict Features Editor Amy Grier needed to go cold turkey on carbs.co. a smoothie and a treat. but I saved on eating out and buying lunch. £30 per day.com BEST FOR: Carb lovers THE PROMISE: A sustainable meal plan that helps you to maximise fat burn. for six days – pancakes for breakfast. but it was a bit carb-heavy – if I wasn’t exercising I’d have been worried. WHAT: Soulmate Food tailored plan.net THE ATHLETE’S PACKAGE Web Editor Alice Palmer needed a plan to help with her half-marathon training. delivered in three-day instalments. £180 per week. Yum. THE EXPERIENCE: Easy to follow with no deprivation. WHAT: Honestly Healthy Fridge Fill. We estimate you get just under 1. EXTRAS: Lots of energy. £79 per week. You get 1. WEIGHT LOST: ½lb EXTRAS: I felt ‘clean’ and light and less bloated. WHAT: Boot Camp Diet UK Weight Loss Plan. quinoa salad for lunch.net . WHAT YOU GET: Three big vegetarian. THE EXPERIENCE: It was easy to fit the delicious meals around my busy schedule. VALUE FOR MONEY: It was mostly carbs. WEIGHT LOST: 2lb EXTRAS: More energy. It’s comfort food with simple ingredients.SLIM DOWN THE LOW-CARB PACKAGE WorldMags. curry for dinner – plus snacks. but my clothes were looser. VALUE FOR MONEY: The variation of the food makes the price tag worth it. WHAT YOU GET: Three days of meals in one drop. VALUE FOR MONEY: Works out at £25 a day. Get up to 25% off our favourite diet delivery plans at bit.ly/WHDeliveryDiets WorldMags. WHAT YOU GET: Three daily protein-heavy meals tailored to your body shape. plus two snacks. THE ALKALINE PACKAGE Editor Farrah Storr wanted to cut back on meat and try an alkaline lifestyle. Think Cajun chicken for lunch and courgette noodles with turkey meatballs for dinner. which would have been cheap to buy myself.com BEST FOR: Everyone THE PROMISE: Substantial meals for busy women looking for a new way to eat.800 calories a day. soulmatefood. alkaline meals a day. WEIGHT LOST: 0lb. bootcampdiet.

bodychef. meat and dairy-free food – basically lots of raw fruit and vegetables. WHAT: Pure Package Healthy Skin and Ageing Plan. purepackage. balancebox.com BEST FOR: Slimming down THE PROMISE: To cleanse your body while eating tasty and nutritious detox meals.800 calories. age. The portions made up for it though. THE EXPERIENCE: Okay. WHAT: Balance Box Supersize Market Plan. ethical and market-fresh ingredients.net THE MAN-SIZED PACKAGE Art Director Adriano Cattini needed to ditch junk food. | W O M E N ’ S H E A LT H | 65 . THE EXPERIENCE: Meals on your doorstep each day – easy.Health food WorldMags. a selection of herbal teas designed to aid digestion. VALUE FOR MONEY: Pricey. I mean loads. but by the end I was forgoing make-up. | January/February 2014 WorldMags. so it didn’t taste as good as a Domino’s. WEIGHT LOST: 2lb EXTRAS: I felt less bloated and slept a lot better.50 for 10 days.co. The meals were packed with vegetables. WEIGHT LOST: 0lb. EXTRAS: My digestion and sleep improved as the meals got lighter at the end of the day. I could’ve had six facials. THE EXPERIENCE: After sending over my height. weight and dislikes – my food arrived with a nutritional breakdown of my plan.com BEST FOR: Breakout sufferers THE PROMISE: An antioxidant menu to leave you looking like you just stepped out of a salon. from £17. WHAT YOU GET: Loads of food. womenshealthmag.99 per day.net THE HEALTHY SKIN PACKAGE Editorial Assistant Amelia Jones got a skintervention. but a good way to ease into a healthier way of eating.000 calories a day for five days. WHAT YOU GET: Three daily meals and two snacks. making up 1. suited to your needs. WEIGHT LOST: 4lb EXTRAS: It worked! Plus. WHAT YOU GET: A hamper of 1. £24. VALUE FOR MONEY: It was nearly twice my daily spend. It’s all labelled and colour coded so you don’t get mixed up. The plan contains wheat. but I was never hungry.com BEST FOR: Big appetites THE PROMISE: Filling meals made with seasonal. to boost immunity. WHAT: BodyChef Detox Plan. No caffeine – hard.98 per day.uk THE WEIGHTLOSS PACKAGE Junior Designer Ana Ospina wanted a pre-holiday detox. VALUE FOR MONEY: Not really. It includes skinloving food such as sheep’s yoghurt and pearl barley. Three meals a day plus two snacks. £399.

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20g in your post-workout sandwich should do the trick. 11st 7lb BEFOR E 17st hours of intense 5lb figure wasn’t cardio per week affected too badly by takeaways. helping muscle growth .co. I also have the day. As a trainer. so six I’ve always been months later. lifting about eight hours weights over 30kg of netball a week. and a year later. and at least two so my size-12. But in my final yielded results. 5ft 9in but aim to get to 11st and I started daily power walking. My weight crept to 17st 7lb size-12 body I had before but now and a size 24 was tight. I’m in lost one and a half stone in eight the best shape ever and even won weeks.net “I dropped six stone and six dress sizes” A spinal injury left economist Melissa Wood.SLIM DOWN WorldMags. I played of boxercise. it’s lean muscle. The NOW only food that was bearable was I’ve lost two and a half stone since crisps. To maintain it. HAIR: JACK THIRLWAY AT NEVILLE HAIR AND BEAUT Y. CUT OUT & KEEP womenshealthmag. USING BAREMINER ALS THEN loss plateaued. measuring an abscess on my spine. Lying on my front meant eating was difficult. I also cut back year. 2 rashers bacon with white fat trimmed on a bed of spinach DRINKS 3 cups tea. 24. I power walk for an hour twice a week and do two spin classes with HOW I had my final operation in a weights session afterwards. but soon my weight an end to your fitness.net | January/February 2014 | W O M E N ’ S H E A LT H | 67 . I joined You Achievement Award in August the gym in May 2012. doing three 2013. back pain. stuck to three proteinme for months. Six hours student. An injury doesn’t have to put classes a week.uk WorldMags. After six portions and fasting after 7pm to operations. 2 poached BREAKFAST 40g oats with raisins and skimmed milk MID-MORNING SNACK Diet protein shake LUNCH 2 slices turkey eggs. 100g green cabbage coleslaw AFTERNOON SNACK Half a mango DINNER 1 slice seeded bread. AFTER 11st 5lb Melissa stopped grazing and wised up to portion size with this energy-filled eating plan SLIM DOWN MEAL PLAN breast. an amino acid that stimulates insulin. I’m November 2010. Here’s how she turned her lean gene on Wo rd s A M E L I A J E A N JON E S PHOTOGR APHY: DANIEL HERENDI AT WEARESTUDIO33. MAKE-UP: IOANNIS TSANGARIS. 100g brown rice.COM. nine months. turned out to be dense meals a day. I was bedbound for kick-start my weight loss again. which had plagued on snacks. but I still dodged meals and Fitness First’s Inspirational New had two takeaways a week. I gain more muscle definition. bedbound and overweight. I signed up with a personal quite sporty. Sometimes I ate 14 bags a changing my diet. additional protein shake after gym session The turkey in Melissa’s lunch contains leucine. 2 litres water.

net STATISTICS Wo r d s JOE WA R N E R / I l l u s t r a t i o n s B I L L Mc C O N K E Y YOUR VITAL 2 ALCOHOL UNITS A DAY Says who? They say: Actually… So… Says who? They say: HEALTHY BMI Says who? They say: Actually… So… So… Actually… WorldMags.WorldMags.net .

WorldMags.net 2.000 CALORIES PER DAY Says who? So… They say: Actually… 6 GRAMS OF SALT PER DAY Says who? They say: Actually… 20 GRAMS OF SATURATED FAT PER DAY Says who? They say: So… So… Actually… WorldMags.net .

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Wo r d s M AT T H E W S O L A N WorldMags. WorldMags. Ohm. SPEAK CORRECTLY Use full sentences. SIT UP … Or stand tall – good posture requires mindfulness.WILLPOWER 2. The mental effort sharpens your ability to say no.net . and avoid contractions and profanity. further fuelling willpower. DON’T DENY BUILD YOUR RESOLVE Exercise your willpower with three simple rules MEDITATE It activates your prefrontal cortex (helps you make smart choices) and anterior cingulate cortex (helps you choose when to make them).net FEED IT 24/7 PLAY DEFENCE IMAGINE THE WORST CELEBRATE WISELY ZZ ZZ Z Z WILL YOURSELF SLEEPY DELAY. It also builds self-confidence*.

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gorgeous results p81 SUIT YOUR SHAPE Our cut-out-and-keep guide to workwear p73 MAKING SCENTS The science behind your perfect perfume with a classic that will last a lifetime Wo r d s FA R R A H S T OR R WorldMags.net . WorldMags..beauty & IN THIS SECTION..net style p76 STAR SECRETS Four influential women’s workout must-haves p79 GYM BAG HEROES The perfect kit bags for every exercise lab Simple changes.

the sweet tang of your partner’s gym socks. £47. That explains why the stench of eau de Wotsits feet is so much greater on the gym floor than in the changing rooms. £57. here’s why. harness your nasal superpowers to buy a scent instead. Why do things smell more intense when wet? “You notice smells more when it’s misty because water vapour carries odours.50 74 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. meaning they die quicker. go on. “Depressed people have something called olfactory anhedonia. If a good man isn’t close to hand. Scents to make you even happier: A study by Rutgers University in the US showed floral or citrus scents can elevate mood.” says Jacobs. Nina by Nina Ricci 50ml. So we’re actually biologically made to sniff out good men (perhaps with the exception of Nigella).net womenshealthmag. as skin is also oiliest in the summer – oil traps fragrance so it stays on longer. don’t splurge on a fragrance – you won’t sniff out ‘the one’.co. A tough one. In other words. £65. Scents made for the gym: You need green or citrus top notes to motivate you in the gym. So a misty summer’s morning isn’t a bad time to buy a scent.. an inability to experience pleasure from smell. Stand out from the crowd in a sweeter fragrance. nose of Nina by Nina Ricci.000 times sharper in fact. you know. Scents made for romance: Try vanilla – studies shows its scent increases sexual stimulation (use your imagination) in men and women. “During exercise adrenalin constricts the blood vessels in your nose. Workout your right scent While we don’t expect you to sprint straight from hot yoga to House of Fraser’s beauty hall..” says smell expert Professor Tim Jacob from Cardiff University. Well. Dolce & Gabbana The One 50ml. Makes scents… to find out when you’re ovulating – usually 14 days after the first day of well. opening up the nasal passages. £63 Buy when you’re happy If you’ve ever wondered why few people buy perfume after they’ve been dumped/lost their job. £38. £275 Jo Malone Orange Blossom Cologne 100ml. Makes scents… “To escape to the countryside regularly to give your nasal receptors a chance to renew. Turns out your sense of smell is razor sharp right around the time you ovulate – 10. £100 Giorgio Armani Si 50ml.BEAUTY & STYLE LAB WorldMags. Or download the free Ovulation Calendar app – it does the hard work.” says Olivier Cresp. as studies show adrenalin sharpens your sense of smell. and strong cedar base notes to keep you alert at your desk. Our advice: monthly mini breaks! Scents made for summer: Forget going light and fresh in the heat.50 Roberto Cavalli Nero Absoluto 50ml. “Your nose is fresher first thing. Shop for the season Damp woods. studies indicate your sense of smell is better after a sweat session.net Roja Parfums Bergamot Extrait 50ml. wet fields.” says Jacobs.50 Rely on biology Mother Nature isn’t half clever.” says master perfumer Roja Dove. Nitrogen oxide in built-up areas can damage them. Makes scents… to shop for perfume before or after an exhilarating occasion. Makes scents… to go after your early morning cardio. £78 Terry De Gunzburg Reve Opulent Purse Spray. this is good news.uk . so you just need to head to the shops.50 Prada Candy L’Eau 80ml. smile. If you’ve had a bad day. we know. Spray away. Believe it or not.

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£30. 4 x 20-mile run while marathon training of lengths in the pool and use a kickboard to work on my leg strength. £95.99. Bag.uk/ 76 | W O M E N ’ S H E A LT H WorldMags.BEAUTY & STYLE LAB WorldMags. Goggles. £129. Marks & Spencer 4. Leggings. Nike 4. Almonds. £17. £40. £48. USA Pro 6. LL Bean 2. £18. Vest. Swimming .59. £17 7. If I don’t have time. Swim & Gym Shampoo. Adidas at John Lewis 2.co. £20. £103. I make sure I go for a walk or take the stairs. Asics 5. £36 Boots Sun. Under Armour 8. £37. Trainers. £250.uk . It forms part of my marathon training. Bobbi Brown Eyeshadow in Taupe. Rope. Zoggs PHOTOGR APHY: MARTHA PAVLIDOU AT WEARESTUDIO33. GET T Y IMAGES 6 NAME: Jo Whiley AGE: 48 PROFESSION: WEEKLY EXERCISE: 3 x Radio 2 broadcaster 8 7 swim.COM. KIT TIP: I do a lot Look inside the gym bags of more celebrities at womenshealthmag.05 .co. £3. Fuelband. Nike 3. £1.99. Nike 2 NAME: Bobbi Brown AGE: 56 PROFESSION: Founder of Bobbi Brown cosmetics 6 WEEKLY EXERCISE: 3 x 5. 7 3 5 8 CELEBRITY ‘IT’ KIT 2 5 3 4 1 1. Yoga mat. Speedo .net womenshealthmag. Nike 8. 3 x yoga classes 4 KIT TIP: I try to exercise every day.5-mile run. £13. Ren Moroccan Rose Otto Firming Crème Riche. The Nike Fuelband tracks how well I’m doing.net 1 1. Under Armour 5. Studio Wrap shoes.

Galvin & Galvin Kids Organic 2in1 Shampoo & Body Wash. metabolism and energy levels. 1 x gym session.net 1 NAME: Victoria Pendleton AGE: 33 Former athlete PROFESSION: 2 3 4 6 7 cycle. daily horse riding 8 alkaliser for my water and drink it during my workout. 1 x gym workout. 2 x run. Bag. Adidas 9. Vest. Claire’s Gym bag heroes WorldMags. 50p. Hairbands £3. KIT TIP: Climbers If you’ve ever wondered what influential women stash in their gym bags. Falke 3. American Apparel 2. It helps with digestion. Tennis racket £129. £18. It helps to get a grip on free weights and kettlebells and doesn’t leave a mess in your bag. Asics 5. Wilson 4. Alkaline Sports Flask. £16 5.net | W O M E N ’ S H E A LT H | 77 .95. Trainers. Nike 6. Adidas at Sports Direct 3. you’re in luck.99. MyProtein 8.50 2. Magnetic timer. 1 x Pilates class WEEKLY EXERCISE: 2 x 5 8 9 and pole dancers use liquid chalk. Joseph Joseph at John Lewis 7.99. £75. £190.co. £16. £19.99. Eve Lom Kiss Mix. £110.uk | January/February WorldMags. Liquid Chalk £6. £54. KIT TIP: I use an womenshealthmag. Bag. Longchamp at Harrods 7 NAME: Rosemary Ferguson AGE: 38 PROFESSION: WEEKLY EXERCISE: 1 x Model and nutritionist yoga. Bra.1. £36. £2. Sweatband £6. Ball. Oakley 4. Socks. Trainers. £50.50. Sports Direct 7. Colloidal Silver Plus 8. Oakley 6. £15. Leggings.95. Get inspired by these four successful fitness fans Wo r d s a n d s t y l i n g C H A R L I E L A M B R O S 1 2 6 3 4 5 1.

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Adidas FOR: The space saver WHY: This Tardis-like bag folds really small £99.BEAUTY & STYLE LAB The bright stuff WorldMags. Mi-Pac at Asos FOR: The conservative neon fan WHY: Black mesh tones down the neon £44.co.net | 79 . Topshop womenshealthmag. H by Harris P E R F ECT 10 FOR: The functional fashionista WHY: Er… It’s Marc Jacobs £150.99.uk FOR: The power walker WHY: It has padded straps for comfort £39.net FOR: The organised gym bunny WHY: There are compartments a go-go £110. Adidas by Stella McCartney PHOTOGR APHY: 3 OBJEC TIVES FOR: The year-round water baby WHY: It is waterproof and has extra stretch £34. We round up the top 10 colour-popping kit bags of the season FOR: The urban yogi WHY: It’s 100% natural denim £24. Custom Made Brighten up your workout and your gym style with a flash of neon. American Apparel S t ylin g CH A R L I E L A M B RO S FOR: The stylish runner WHY: It’s lighter than a jumbo bag of crisps £110. Lorna Jane | W O M E N ’ S H E A LT H | January/February 2014 WorldMags. Marc by Marc Jacobs FOR: The budding dancer WHY: It goes from work to rehearsals £89. Bag ’n’ Noun at Farfetch FOR: The luxe-loving gym snob WHY: It’s crafted from butter-soft leather £565.

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£185. £45.net If you’re petite on top and a juicy pear down below.co. AllSaints 3. £185. £50. APPLE: A gentle V-neck with black trim creates vertical lines. £60. Zara ! necklace. £119. AllSaints 5.net | W O M E N ’ S H E A LT H | 81 . Freedom at Topshop ! skirt. ATHLETIC: A longer-length pencil skirt will skim over the widest part of muscular legs. ! top. Reiss ! skirt. £22. 6. £295. PETITE: A high-cut rollneck or classic turtleneck extends a small torso. Asos ! skirt.99. Valentino ! watch. Burlington ! shoes. ! top. Use our cut-out-and-keep workwear special to mix and match the stylish office staples to your exact shape Wo r d s a n d s t y l i n g C H A R L I E L A M B R O S / P h o t o g r a p h y I A N H A R R I S ON WORKWEAR TOPS & SKIRTS 3 5 1 2 4 6 1.uk | January/February 2014 WorldMags. £13. Burlington ! boots.50. feminine waists.BEAUTY & STYLE LAB SHAPE-SHIFTING Game of two halves WorldMags.99. £9. WINE GLASS: A full skirt that nips in at the waist skims larger hips to reveal the slimmest part of your leg: your calves. Jaeger ! socks. PILLAR: A hemline that sits two to three inches above the knee creates shape on thin legs. Russell & Bromley womenshealthmag. Team with thick socks and ankle boots. £176. 2. 4. Asos ! socks. £165. making you seem taller. ! shirt. drawing attention to shapely ankles. £11. £39. don’t panic. HOURGLASS: Peplum tops are a winner at enhancing small. Hobbs at John Lewis ! shoes. Zara ! glasses.

£175. pleat or pinstripe detail to further elongate legs. PETITE: A pencil skirt that hits just above the knee won’t cut your legs in half. Carvela TOP-HALF KEY: Find your torso shape in the list. £29. Hobbs 12 ! shirt.BEAUTY & STYLE LAB WorldMags. AllSaints ! watch. £495. Go for a stiff fabric or shoulder detail to retain a strong shape. A high waist elongates shorter. It’s about ‘power dressing’ after all. Zara ! shoes. while the flared hem draws the eye up from the legs. Go for a high waist. RECTANGULAR: Keep things in proportion with a skater skirt.co. a halter-style shirt takes the eye to the centre of the torso creating a slender top. making calves appear smaller. £365. 12. BELL SHAPE: This skirt gets wider at the largest area of the leg. £120. £30.99. 7. waist and shoulders INVERTED TRIANGLE Wide shoulders APPLE Soft torso with little definition TALL PILLAR Straight up and down. Instead.uk . DKNY at Harvey Nichols ! skirt. INVERTED TRIANGLE: Don’t hide wide shoulders behind fabric (it adds bulk). Zara ! boots. PILLAR: A classic buttoned-up shirt is a great look for you. £165.99. narrow shoulders HOURGLASS Balanced hips and shoulders PETITE Slim torso. £245. £59. then look out for your symbol and find the perfect top for your frame PEAR Wide hips.net TOPS & SKIRTS 9. 7 9 11 8 ! shirt. £58. 8. and bangles. £199.net womenshealthmag. Helmut Lang at Harrods ! watch. Pandora ! skirt. slim torso 82 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. £225. 11. PEAR: Balance out wider hips with a boxy-shape shirt but keep the first few buttons undone and the fabric soft – silk is good – to avoid looking too square. Zoe Jordan at Harrods ! shoes. 10. Pandora ! skirt. Kurt Geiger 10 ! shirt. sturdy legs. Knee-high boots with a heel of three inches or more will further slim legs.

£18. Next ! shoes. 14. long legs womenshealthmag. you are at work. £55. 13 15 17 14 ! jacket. £34.uk | January/February 2014 WorldMags. Zara BOTTOM-HALF KEY: Choose your leg shape (pay attention. slimmer thighs PETITE Slim. 15. Keep it smart though. 16. £158. Office 18 ! jacket. streamlining your shape. some symbols are different from the top half). WINE GLASS: Wide-leg culottes disguise larger thighs. £79.95. PETITE: Window-pane check is great for creating shape and will add contours to skinny legs. J. short legs RECTANGULAR Short and sturdy legs ATHLETIC Defined muscular calves and thighs TALL PILLAR Straight up and down. PEAR: The wide lapels of a biker jacket draw the eye out. both Topshop ! shoes. HOURGLASS: A tie around the waist will enhance your feminine curves and draw attention the slimmest part of your torso. £59.99.net | W O M E N ’ S H E A LT H | 83 .Crew ! shoes.Game of two halves WorldMags. and trousers. £195. £120. 17. £18. Mango ! shirt. Team with a block colour on top and heels for extra height. Cut25 at Harvey Nichols ! vest.net JACKETS & TROUSERS 13. RECTANGULAR: Don’t shy away from cropped trousers. slim calves BELL SHAPE Large calves. Team them with heels to create a sexy silhouette. Massimo Dutti ! vest. while showing off slim calves. Carvela 16 ! blazer. just opt for deep pleating or a pinstripe detail and wear lowcut court shoes to make you appear taller. Gap ! trousers.co. INVERTED TRIANGLE: Choose a dark fabric that won’t cling. 18. £38. Go singlebreasted with a button between your belly button and boobs to draw the eye down. £55. then get shopping! WINE GLASS Large thighs. £420. Topshop ! trousers. giving the illusion of wide shoulders and balancing out hips.

Tape measures at the ready. Bennett at John Lewis ! trousers. 21. APPLE: This soft silk blazer falls perfectly over a shorter. BELL SHAPE: Wide-leg palazzo trousers are great for hiding large calves. MODEL: LONNIE AT FM MODELS . L.uk/ beauty-style 84 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. wider torso. Topshop ! shirt.95. £445. £110. Massimo Dutti ! shoes. 23. AllSaints 22 ! blazer. £19. 20. HUGO ! shirt.K. Wear with a low V-neck cami or unbuttoned to elongate your frame. They create volume on slim hips and are a comfortable workwear alternative. 19 21 23 20 ! blazer. £18. Great for tall torsos that go straight up and down. 24. Zara ! shoes.co. PILLAR: Double-breasted jackets create shape by pulling in at the waist and enhancing shoulder shape. Zara ! trousers.99. PILLAR: Harem pants can stunt many shapes. Mint Velvet at John Lewis ! trousers. £350. PETITE: Make sure the hemline sits just above the hips and the lapel is no more than 3. USING BOBBI BROWN.99. £100.5cm across your shoulders to avoid swamping you.net JACKETS & TROUSERS 19. Joseph ! shoes. Clarks 24 ! blazer. They’re great for skimming muscular legs and the elasticated bottoms show off slim ankles.BEAUTY & STYLE LAB Game of two halves WorldMags.uk HAIR AND MAKE-UP: CL AIRE R AE AT CAROL HAYES.net womenshealthmag. ATHLETIC: Jogging bottoms are no longer reserved for the gym. £110. Choose a pinstripe – it will further streamline and slim your pins. £285. Kurt Geiger Find more style solutions at womenshealthmag. £64. 22. £19. £89. Topshop ! necklace. £39.99. Equipment at Harvey Nichols ! vest. slim legs they’re great.co. but on long. £325.

net WorldMags.WorldMags.net .

That’s one scary gym floor WorldMags.net .net 86 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags.

From LA to London. WH has brought together the seven best personal trainers on the planet to share the trade secrets and signature moves they usually charge their celebrity clientele a small fortune for Wo r d s JA N E M U L K E R R I N S womenshealthmag. Rosie Huntington-Whiteley’s legs and Jennifer Aniston’s bum? No problem.net | January/February 201 4 | W O M E N ’ S H E A LT H | 87 .WorldMags.net Super trainers A-LIST RESULTS Want Britney’s abs.co.uk WorldMags.

For a more advanced move.” bodybysimone. A. B. £££ ADVICE: “I find gyms tedious. FAMOUS FOR: This former ballet dancer is renowned in New York for giving A-listers lithe bodies and perky bottoms with a dancebased cardio workout. every day. using yoga and Pilates. or hold a Pilates ball in the crook of the knee.com | January/February 201 4 88 | W O M E N ’ S H E A LT H | WorldMags. 39 PRICE PER HOUR: £108 TRAINED: Emily Blunt.uk . Three times a week is just not enough. but you still need to work out five to six times a week to see results. Anne Don’t try this at home… Hathaway. Weight loss is 80% diet. Repeat for three sets of 10 with each leg. soften the knee of one leg while lifting the other leg behind you.co.WorldMags.net THE DANCE GURU NAME: Simone De La Rue. 20% exercise. so I crank up the music and dance. Very graceful. Hold on to a table or chair. Sandra Bullock and Naomi Watts. SIGNATURE MOVE: The power arabesque. use an ankle weight.net womenshealthmag. with the foot pointed or flexed. Contract your glutes as you lift and lower the leg.

” ashleyborden. Do this before and after workouts and on non-workout days. and roll up and down the glutes. Using a foam roller. increasing circulation and stimulating the stretch reflex of muscles to create a defined. A. mobile physique. on the outside of the hip.co. anyone? Super trainers A-LIST RESULTS THE FULL-BODY FIXER NAME: Ashley Borden. They sit hunched forward all day so they are tight in their pecs. SIGNATURE MOVE: The glute roll-out.WorldMags.com womenshealthmag. FAMOUS FOR: Her ‘rolling out’ technique has made the foam roller the piece of kit no gym is without. Drop your knees to one side.uk WorldMags. with your abs tight. £££ ADVICE: “People concentrate on the front of their body and forget about the back. get into plank position and put the roller horizontally under your thighs.net | January/February 201 4 | W O M E N ’ S H E A LT H | 89 . 42 PRICE PER HOUR: £185 TRAINED: Reese Witherspoon. Roll from the top of your hips to your knees for 10 minutes. She works on relaxing contracted muscles.net Thigh-high legwarmers. B. Roll out for 15 minutes every night to fix this. Christina Aguilera and Ryan Gosling. solar abs and quads. Sit on the roller with one leg crossed over the other.

Deeply squat while lifting the weights in a military press over your head. Cut out dairy and avoid sugar.co. A. Alanis Morissette.” bobbystromfitness.25kg) and engage your core.com NAME: Bobby Stroms. Start with three reps and build up to 10.com “No. It uses combination moves to build strength and lose fat fast. such as broccoli. SIGNATURE MOVE: Military press followed by push-up plank (three sets of A and B). Bring your knee in to your elbow. FAMOUS FOR: The US TV star prescribes power circuit training exercises in long ‘super sets’ to build muscle and drop fat. £££ ADVICE: “I created a lose 10lb in 10 days diet – 950 calories over five meals. Blake Lively (Green Lantern).net THE POWER PLAYER NAME: Jackie Warner. Squat on one leg. B. FAMOUS FOR: This NYPD-officer-turnedHollywood-trainer created the Strom Method more than 20 years ago. Hold two 5kg dumbbells by your shoulders. I said it’s MY ball” THE ACTION HERO (Iron Man 2). In a plank. lower yourself two inches from the ground and rise up. Every meal has an ingredient that promotes fat loss.” jackiewarner. A. holding two small dumbbells (2. Get into juicing. then as you come back up. lemon and ginger is great for detoxing. meaning he’s the go-to guy for actresses about to do their first action movie. Alternate sides for 20 reps. A mix of kale. SIGNATURE MOVE: The skater. B. Do 15 reps then 10 squat jumps with the weights at your side.net womenshealthmag. which has indoles that decrease oestrogen dominance that leads to belly fat. 45 PRICE PER HOUR: £247 TRAINED: Julia Roberts. £££ ADVICE: “The right diet is vital.WorldMags. lift the arms in a lateral raise. 56 PRICE PER HOUR: £80-£170 TRAINED: Scarlett Johansson Bobby’s fail-safe pulling trick | 90 | W O M E N ’ S H E A LT H | January/February 2014 WorldMags. green apple. Jessica Biel (Blade: Trinity). spinach. Stand on one leg. cucumber.uk .

Hold for five breaths. bend your knees and sit your hips down low. SIGNATURE MOVE: Temple pose to plié squat. even on location. Keep your knees aligned and toes turned out. Straighten your legs and lower eight times. £££ ADVICE: “Practice is key. into the temple pose. FAMOUS FOR: The guru who got Aniston into shape (see her body in the striptease in We’re The Millers for details). group two-day workshops from £216 TRAINED: Jennifer Aniston.uk £495. Kate (Beckinsale) does yoga every day.net Super trainers A-LIST RESULTS THE A-LIST YOGI NAME: Mandy Ingber. After a month. Pulse into a mini plié squat eight times. Helen Hunt is also very consistent. you will see results.com | W O M E N ’ S H E A LT H WorldMags. B. so you can touch your toes… womenshealthmag. A.co. Brooke Shields. 44 PRICE PER HOUR: Individual sessions from Okay. five times a week. Kate Beckinsale. Helen Hunt.” mandyingber. Bring your palms together and stay upright with a straight spine. I train 45 to 75 minutes per day. Return to temple and repeat the sequence. C. With a wide stance.WorldMags.net | January/February 201 4 | 91 .

com | January/February 201 4 92 | W O M E N ’ S H E A LT H | WorldMags. turning your body into a triangle. Hugh Grant. is one of Amazon’s bestsellers. Then alternate sides. Clean & Lean Diet.Super trainers A-LIST RESULTS WorldMags. His Bodyism empire includes a nutrition ‘lab’.” nike. A challenging version of the downwardfacing dog. MAKE-UP: ALEX AT BARE ESCENTUALS AND CL AIRE R AE AT CAROLE HAYES.com Rocking the hitchhiker lunge THE YOGI MASTER NAME: Leah Kim. Do 15 on each leg. £££ ADVICE: “For weight loss. Work up to holding for a minute each day. Rosie Huntington-Whiteley. SIGNATURE MOVE: The scorpion. FAMOUS FOR: He’s the man behind London’s model elite. try power. A. Everyone should have confidence and self-belief. USING BOBBI BROWN Popping a blister – yogi style free classes at Nike Town London TRAINED: Whitney Port FAMOUS FOR: She’s the London-based global yoga ambassador for Nike and flies all over the world designing yoga programs and apps. B.net THE SUPERMODEL SVENGALI NAME: James Duigan. PHOTOGR APHY: IAN HARRISON. £££ ADVICE: “Replace the word ‘train’ with ‘move’. 33 PRICE PER HOUR: £150 for one-on-one. 38 PRICE PER HOUR: £250 TRAINED: Elle Macpherson.co. Hold. Lara Stone and. HAIR: NICOLE WALPERT AT THE WALL GROUP. tennis. Lift your right leg and bend it up and back. SIGNATURE MOVE: The disco lunge. legs and spine and opens hips. Begin in plank position. B. vinyasa or flow yoga. For meditation. reach your left arm to grab your ankle. You should move every day – walking. ST YLIST: SAR AH NAJAFI AT THE WALL GROUP. A. Stand tall and perform a deep forward lunge with your right leg. Hold for a second. er. it works your arms. His book. then stand up and repeat with your left leg.uk . as well as training clients. whether they’re 6ft or 5ft 2in. then press your hips up and back.” bodyism. So many of my clients do the poses perfectly but clench their jaw or furrow their brow. while throwing your arms straight up above your head. pay attention to your face. swimming. books. products and personal training.net womenshealthmag. abs.

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net Cupid needs a quiet word… “Did you know heartbreak can actually paralyse the bottom heart muscle? So go easy. heartbreakers.uk .net womenshealthmag.WorldMags.” 94 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags.co.

“But what if phrases like ‘you’ve hurt me’ weren’t just a metaphor?” His research proves they are not. In 2010.” he explains. we’d done what all ‘normal’ couples do. a month before my 28th birthday. By week three. Holidayed. I was short of breath.uk WorldMags.net Feel it HEA L IT BROKEN HEART? Break-ups can devastate even the strongest of women. The answer was terrifying. “We’ve always used the discourse of physical pain to describe how we feel when we are rejected. At 4. I’d never been happier. I typed ‘can you die from a broken heart?’ into Google. But this time things were different. But what’s actually going on in your body when you’re at emotional ground zero? Features Editor Amy Grier tells her very personal story he door slammed and I sank to the floor. Since then. I yelped in pain and burst into tears. We’d met through friends five years earlier.co. hot cheek against cold floor until my best friend calmed me to the point where I could hiccup out two words: “It’s over. huddled in the foetal position at the foot of the stairs. Two years later. I stayed there.net | January/February 2014 | W O M E N ’ S H E A LT H | 95 . after he’d come to rescue me from an office Christmas party turned sour. the world we’d created fell apart. I was barely sleeping yet was hyper alert. Kross and his colleagues Love hurts womenshealthmag.37am one sleepless Thursday morning. annoyingly).” That’s how my relationship of three years. My skin felt prickly to touch and when someone barged past me on my commute. hysterical crying (mainly on public transport. we got snowed in at his house for 24 hours. I tried the gym but my muscles ached in protest. snot and the bitterness of eye makeup I’d naively reapplied before he came over. Dr Ethan Kross at the University of Michigan’s Emotion and Self-Control Laboratory wants to talk about language. I could feel my heart pounding in my chest. met the families. I had a cold and stomach bug for the first time in two years. why is that?).WorldMags. Now. losing it the minute anyone asked me if I was okay. to the man I was on the verge of moving in with (and thought I would marry) ended one Tuesday night in September. argued over who made better scrambled eggs (he did. shielding my body from the wracking sobs as my mouth filled with tears. There I lay. even debated what food we’d have at our wedding. I had to wear my gold glittery jumper dress with his Can you die from a T greying Umbro tracksuit trousers the whole time. Some of my reactions I was familiar with: loss of appetite. We’d discussed baby names and spending Christmas together.

It’s characterised by an obsessive need to win back your partner by agonising over what went wrong. the active ingredient in Tylenol (the US version of paracetamol) can reduce feelings of rejection.” she said. It was something I’d touched upon when I’d spoken to Kross about physical pain. But that’s not all.net womenshealthmag. “That’s because you’re in the protest phase. This often takes vomiting and depression. They give you a dry mouth. “For that. dopamine system into overdrive creating symptoms such as obsession. No. These chemicals also suppress your serotonin levels. “Certainly there might be a genetic substrate to how people respond to rejection.” It turns out the ‘protest’ phase is the first of the two stages of heartbreak. In the second test. No I haven’t. they were given a mild burn on their left forearm. But the physical symptoms of both are very similar. Your dopamine system kicks in when you’re in love just as powerfully as when you are rejected. they had to look at a picture of the person who’d dumped them and think about the specific moment when they were rejected. You have cravings for that person. the minute a relationship ends. In the first.” Essentially. *OR OTHER FORMS OF EXTREME SUDDEN STRESS . you need to speak to Larry Young. there was a study a few years ago by Nathan DeWall at the University of Kentucky that showed acetaminophen.” Young explains.” Kross admitted. The MRI scans showed the thalamus.uk PHOTOGR APHY: GALLERY STOCK . you want to stay up all night talking to them and obsess over the next meeting. extreme focus and motivation. We know different people have different pain thresholds.” I’ll say. The same way people behave when they are addicted to a drug. will there ever be a pill targeted enough to cure it?” “Ah.” he says. Addicted to love “YOU HAVEN’T DELETED HIM FROM FACEBOOK?” biological anthropologist Dr Helen Fisher semi-yells at me in her NYC drawl. we saw an increased expression of the gene that regulates the brain’s response to stress – corticotropin releasing hormone factor. This kind of social loss actually altered their genetic make-up.” So paracetamol could help. even if seeing your ex pop up on your Facebook newsfeed does make you feel lonelier than you did when they first left. leaving you wide open to anxiety. far from it. energy. risk-taking and chattiness. but if heartbreak and pain are processed in the same area of the brain. “After only four days of being away from their partners. half joking.co. right parietal opercular-insular cortex and the dorsal anterior cingulate regions of the brain – the ones that light up when you’re in physical pain – were activated not just when the subjects were burned but also when they were shown pictures of their exes. “There will be a collection of genes that give us certain propensities to respond badly if [our] relationships are disrupted. In one of Young’s experiments. “If you (and other researchers like Kross) know the exact location of heartbreak in the brain. “I Social rejection can also make people sensitive to physical pain I ask Kross. These tiny rodents – which Young has made a career out of studying – mate for life. up your heart rate and suppress your immune system (hence the cold).net put 40 recently heartbroken subjects through two tests in an MRI machine. Fisher’s research also showed social rejection doesn’t just create activity in the brain areas associated with addiction – but in the areas associated with cocaine highs as well. Knowledge that Young has already used to ‘treat’ the animals he studies. they separated the voles from their spouses. These hormones give you false energy and blunt hunger. “Actually.” That’s how Dr Larry Young from the Department of Psychiatry at Emory University in the US and I ended up talking about prairie voles. it’s not that you get ‘high’ off this awful loss. Romantic love is not a calm substance. or CRF. and Young agrees. that might also mean there’s a heartbreak threshold – that some people are genetically predisposed to feel heartbreak more keenly than others. the brain and adrenal glands flood the body with noradrenalin and dopamine. 96 | W O M E N ’ S H E A LT H | January/February 2014 | WorldMags. “Again. A bitter pill to swallow Forty minutes into our conversation there was still one question I wanted Fisher to answer.WorldMags.

They draw people to you. if the perfect storm occurs where a stressful event happens to a person with this faulty gene – that person reaction is no accident. ! ! B: BRAIN You see that photo of the ! C: STOMACH Your stressed-out oil build-up under your skin.net | January/February 2014 | W O M E N ’ S H E A LT H | 97 . womenshealthmag. My GP was unconcerned. decreased immunity. I would say yes.” he says. Cue depression. “Maybe it’s for the best. is more likely to release more adrenalin and be more susceptive to the effects of it.” nervous system slows your digestion.uk WorldMags. but Dr Alexander Lyon at Royal Brompton Hospital.” Translated. The palpitations. At a microscopic level – in the labs of Imperial College London – and at a clinical level through his surgery. colds. Dr Lyon has been at the forefront of work on this syndrome for seven years. Hence you end up looking like Adrian Mole. That’s because blood rushes to your brain’s pleasure centre. more focused on who you are and who you a want as a mate (especially if you don’t already have kids) and.” My final stop on this journey brought me back to something that alarmed me ever since I first hit ‘search’ on that Thursday at 4. D The day after he left. anxiety. breathlessness and thud When hearts attack tend to die instantly of it. not only will it influence heart function but possibly brain function as well. Result: you have no appetite – hello. most importantly. Although crying on the train. hysterical midnight calls. If you have an alteration in your beta-2 receptor. I just Survival of the fittest BODY BREAKDOWN If you’ve ever wondered what happens to your body seven days after a break-up. long or short-term heart problems. while young women tend to survive (“protected by the oestrogen and the resilience built up to stressful biological situations like childbirth”). they have a few unexpected pay-offs. It’s called a ‘Takotsubo cardiomyopathy’. more likely to make sure it never happens again.WorldMags. Postmenopausal women also usually survive. though. As with Young’s research on voles. suggests preventative treatments aren’t far off. your left prefrontal cortex lights up. or a heart attack caused by heartbreak*. “The genes involved in controlling the brain and the heart are very similar. two of you – you want to cry but can’t look away. make you more productive. heartbreak diet. Lyon thinks there could be a genetic component. compulsive checking of every form of social media and sleeplessness are awful. The fact that people like Lyon already know this. Blood is also sent to two areas that produce pain. Confused by these reactions. but can you do it in a 28-year-old woman? “One day. read on A: HORMONES The second he says adios. without asking too many questions. Responsible for reassessment. What doesn’t kill you makes you stronger – this cliché turns out to be true ! D: SKIN All that cortisol sparks an can already cure heartbreak in a vole. your adrenal glands begin pumping out cortisol and adrenalin. Yeah.net B A C Feel it HEA L IT of my heart plus a faint ache under my ribcage had bothered me for weeks. a pounding heart and dry mouth. causing a raise in blood pressure. a world expert in Takotsubo cardiomyopathy – also known as ‘broken heart syndrome’ – was very interested. it’s the one saying.co. my mum picked me up and took me back to my family home the way she used to if I got sick at school – quietly. anxiety.37am.

net .net FOR UNDER Wo r d s C H R I S T I N A Q UA I N E / P h o t o g r a p h y N AT O W E LT ON S t y l i n g JA R E K F I L I P OW IC Z £5 ! ! FROM THE SUPERMARKET: ! ! ! FROM THE CUPBOARD: ! ! SERVES ! 2 148 CALS SAT FAT 4g READY IN 25 ! ! ! ! WorldMags.WorldMags.

WorldMags.net Spend less EAT MOR E SERVES 2 154 CALS SAT FAT 1g READY IN 10 FROM THE CUPBOARD: ! ! ! FROM THE SUPERMARKET: ! ! ! ! ! WorldMags.net .

net FROM THE SUPERMARKET: ! ! ! ! ! SERVES 2 158 CALS 4.WorldMags.net .6g SAT FAT READY IN 20 FROM THE CUPBOARD: ! ! ! WorldMags.

net Spend less EAT MOR E FROM THE SUPERMARKET: ! ! ! ! ! ! SERVES 2 442 CALS 19g SAT FAT READY IN 25 FROM THE CUPBOARD: ! ! ! ! WorldMags.WorldMags.net .

So no more beans on toast. dairy and baked goods. Alone time in Waitrose it is then. BE CREATIVE Reduce your food bill and wastage with supercook.com. It’s far easier on your wallet if you have only one person’s impulses to deal with. Shop after 6pm for bargains on fresh meals.Spend less EAT MOR E WorldMags. GO SOLO Studies show shoppers spend more when they go to the supermarket with their partner.net MAKES 12 235 CALS 23g SAT FAT READY IN 25 FROM THE CUPBOARD: ! ! ! ! ! ! ! ! FROM THE SUPERMARKET: ! ! ! ! ! Here’s five more ways you can make your money go further CA SH CON V ERTER S 2. Markets take off money late after 5. 1. SHOP LATER Supermarkets discount fresh produce by 30% at night. WorldMags.net .30pm on Saturday evenings – so go bananas. an online cookbook that provides recipes based on the ingredients you already have in your cupboard. 3.

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but what if we told you that the number of bum-on-seat hours you clock up daily could take at least two years off your life? We reveal why it’s time to stand up for your health THE Wo r d s H E L E N F O S T E R womenshealthmag.net | January/February 2014 | W O M E N ’ S H E A LT H | 105 .net Sit less LIV E LONGER LI F E E X PECTA NC Y BY EVERY HOUR YO U S IT R EDUCES YOUR 22 MINUTES EFFECT OF A THAT’S DOUBLE CIGARETTE S T I L L S IT T I N G CO M F O R TA B LY ? Lighting up used to be the sure-fire silent killer.WorldMags.uk WorldMags.co.

But studies in New Zealand have found. your body cuts production of an enzyme called lipoprotein lipase (it acts on cholesterol and other fats) by 90% and you process sugar less effectively. hundreds of genes.net I SHORTENED MY LIFE WRITING T H I S F E AT U R E .” Not quite. opening the post. Walking around your office negates some of the damage – exactly how often you need to do it is the Holy Grail of this research. women who sit for six hours a day have a 37% higher risk of dying early than those who sit for three hours. a two-minute stroll round the office every 30 minutes was shown to cut sugar levels in the blood. Chances are you’re reading this thinking. To sum up. “Even if you exercise for 30 to 60 minutes every day. your muscles relax. it’s not smartphone radiation. No wonder some experts suggest we rename weight gain ‘obe-sit-y’. ALL WALKS OF LIFE SILENT KILLERS Here are four other secret assassins to watch out for 12% The amount your mortality rate rises if you sleep for eight hours or more rather than the approved seven. interviewing and typing it up while sitting in my chair. In fact. Stand up more – when the phone rings. and in a final touch. you burn about 144 fewer calories sitting for three hours than you would standing. scientists found the more you sit. Wake up! 89% The more likely you are to die within 10 years if you retire at 55. You see. You are what experts call ‘an active couch potato’.WorldMags. “Thinking that gym time counteracts the 70 hours a week the average person spends sitting is as naive as thinking you only need to eat healthily at dinner time. switching off a host of biological processes.” explains inactivity researcher Dr Thomas Yates at the University of Leicester. It was the 20+ hours I spent researching. cocktail binges or stress that are the biggest health risks to women (although they don’t help). FYI.” says US researcher Marc Hamilton from Louisiana State University. I’m safe.co. controlling everything from inflammation to blood clotting. hamstrings – and this uses 106 | W O M E N ’ S H E A LT H | January/February 2014 |WorldMags. After one hour of sitting.net womenshealthmag. Work is good for you then. we found even super exercisers who get twice the recommended 150 minutes of exercise a week still sit for the same amount of time as sedentary women overall. You can counteract ‘sitting disease’. But if wandering off won’t go down well with the boss. In fact. there’s a simpler solution. “When you sit. the faster immature fat cells develop into fully formed adults.uk . “Ah. It wasn’t the stress of the deadline. Oh. The most interesting part is the way the biological changes caused by too much sofa time stack up against the negative effects of the things we know are bad for us. As soon as you sit. TIME TO TAKE A STAND 65% How much your mortality rate increases if you don’t laugh every day. Being overweight reduces the average lifespan by around a year in women – sitting watching TV for 96 minutes a day does the same. that leaves more than 100 hours a week unaccounted for. while hormones that reduce appetite decline as we sit. as opposed to 65. surfing Facebook. but sitting down that is now the major health risk to our generation. Good excuse to invest in The Mighty Boosh.” But before you throw your hands up in exasperation – and your trainers in the bin – we have good news. you contract the large muscles in the legs – glutes. “When you stand. That’s the Silk Cut and bag of Monster Munch in front of Game Of Thrones. for example. a paper from the University of Queensland and Baker IDI Heart & Diabetes Institute suggested every hour you sit reduces your lifespan by 22 minutes – compared with the 11 minutes by which a cigarette cuts it. Plus. but I go to the gym. nor the second glass of Pinot I pounded when I couldn’t find the expert I needed. alter activity to become less effective.

so that’s the maximum amount of time you should leave without breaking position. “If you have to pin me down for a number.com). it can’t do your filing. TACKLING OBE-SIT-Y Sit less LIV E LONGER THE CHAIR EQUATION: YOUR LIFE REDUCED IN MINUTES = 1 MINUTE SEATED = 1 MINUTE REDUCTION IN LIFE EXPECTANCY Total time seated: 2 hours Total reduction in life expectancy: 44 mins Sitting pretty? These four office must-haves will transform the way you work STAND UP. University of Leicester research suggests you should aim overall to reduce sitting time by a minimum of 90 minutes a day to lower your risk of diabetes – and possibly other health concerns. in ground-breaking research carried out by Dunstan. officefitness.net top of this. The Lifespan range (from £1299. That contraction also seems to switch back on lipoprotein lipase and. REAL AGE. which send reminders to shift your butt once an hour. Steady. where attendees gather in an open area rather than round a table. Stand-up meetings. where members can log standing hours doing things like washing up or not bagging a seat on the train. Italian and Japanese restaurants are everywhere in Tokyo. Try the new Technogym Wellness Ball Active Sitting (£216. Move More. it also seems to switch on genes related to the damping down of inflammation that even exercise doesn’t affect.” says Bob Laventure. Putting your computer on a hip-height filing cabinet is a cheaper. “We don’t use the same type of muscle fibres exercising as we do standing. WeightWatchers have added ‘standing more’ to their advice sheets and are running a ‘Sit Less’ challenge.co.” he said. PUT IN THE LEG WORK Again. Why not try a stand-up social life? In France and Italy. just mention they tend not to last as long as sitting ones. Did we mention they have the third highest life expectancy in the world? “Ask yourself – what could I do in my life standing that I currently do sitting? Then implement things one at a time until they become a habit. Google. are also starting in companies like Facebook and Spotify. low-tech solution in case you were wondering. THE BRITISH MEDICAL JOURNAL .net | January/February 2014 | W O M E N ’ S H E A LT H | 107 . Over there. STAND OUT The standing desk Try the Deskrite range at posturite. But until someone comes up with a clear prescription. it’s cheaper to drink beer standing and people regularly eat upright. And no. Ensuring your printer and teamaking facilities are a walk away from work stations is a canny way to do the leg work. desks for their staff. On But we also need to alter things out of the office and. acting director of the British Heart Foundation National Centre for Physical Activity at Loughborough University. to ensure you meet at least the minimum. how often you need to stand for optimum benefits is still up to the boffins to decide.WorldMags.COM.32. or even walking (a treadmill with a computer shelf at head height). an espresso at the bar is a morning ritual even the busiest businesswomen swear by.uk) is our favourite.” says Dr Yates. Knees up! The sitting ball This does at least engage some muscles while you sit. say you’re channelling the Japanese. sitting for two hours is when risks markedly increase. use technology.” says Laventure. gymworld. This could explain why mini standing breaks are so important. Microsoft and Apple are just some of the offices providing standing. Get up whenever you can and. Try the free StandApp and BreakTaker. Other initiatives include ‘email-free Friday’ that encourages workers to walk about to deliver information in person.COM glucose. Good advice that might just save your life.uk) under your desk to burn up to 216 calories an hour. For £999 you get a desk that uses sensors to determine the right position.uk WorldMags. the message from our experts is: just think SUMM – Stand Up. PHOTOGR APHY: TRUNK ARCHIVE.” says leading Australian inactivity guru David Dunstan from Melbourne’s Baker IDI Heart & Diabetes Institute. The treadmill desk A treadmill with a shelf above the monitor so you can walk and work. co. And not just fast food – standing-only five-star French. change is afoot.co. *SOURCES: THE NORWEGIAN UNIVERSIT Y OF SCIENCE AND TECHNOLOGY. “We know it will take a cultural shift for standing to become the norm – companies and individuals need to think about doing more things upright. womenshealthmag.99.uk. here again.co. so why not casually alter your sedentary pose at the pub or over lunch? If anyone asks what you’re doing. The desk exerciser Pedal the Office Fitness Mini Bike (£83. technogym. To pitch them to your colleagues.

net .WorldMags.net PI N K S t y l i n g K A R E N F O S T E R / P h o t o g r a p h y B E N K N IG H T Wo r d s A M E L I A J E A N JO N E S Ret h i n k WorldMags.

net | January/February 2014 | W O M E N ’ S H E A LT H | 109 .WorldMags.uk WorldMags.co.net Hot trend COOL LOOK womenshealthmag.

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SHOT AT BIGNOR PARK .COM.net S S S S S S ITS A L ITS A L ITS A L ITS A L ITS A L ITS A L COLOUR CODE SENIOR ST YLING ASSISTANT: EMILY RUSBY. HAIR AND MAKE-UP: ARNO -HUMER . PULBOROUGH. USING ESTEE L AUDER AND SCHWARZKOPH.Hot trend COOL LOOK WorldMags. PHOTOGR APHY ASSISTANT: DANIEL GR AHAM HACK . WEST SUSSEX BIGNORPARK .CO.COM FOR PHOTOGR APHIC-INC . MODEL: ALICE R AUSCH AT PREMIER MODEL MANAGEMENT.net WorldMags.UK . ST YLING ASSISTANT: ESTHER COOMBES.

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but the truth is your bone structure can run large or small. “You’re just big-boned” might seem like a euphemism for “fat”.9kg. The Holy Grail of dieting that.PERFECT WEIGHT FORMULA Enough with the ups and downs. more confident in meetings and even turn shopping for jeans into a pleasure rather than the worst way to spend an afternoon. MATCH YOUR WRIST MEASUREMENTS TO YOUR HEIGHT IF YOU’RE UNDER 157CM TALL SMALL FRAME: Wrist size under 13. Researchers recognise that a large frame can add up to 4.2 to get a rough initial estimate of what someone of your height should weigh in kilograms. would make you better in bed.net YOUR O f all the numbers you carry around in your head – PINs.9cm To determine your bone structure.9 to 16. Add the result to 100. then divide this figure by 2. These three will help you find your magic number A Your baseline B Bone structure C Let’s go back to basic nutrition.3kg to 4. The first key to hitting that number on the scales is to make it less of a dream and more scientific.5cm LARGE FRAME: Wrist size over 16. other than scrubbing the U-bend. if you’re 166cm tall.9cm LARGE FRAME: Wrist size 15. unavoidable weight to your body. Work out your height in centimetres.9 to 16. the resolutions and the self-recriminations. Your target weight is 57. So. You need to assess other factors that contribute to your perfect weight. based on your bone structure and body type. you’re not done yet.3kg to 4. then make it a reality with our three-step system that guarantees results in fewer than 28 days Wo r d s J U L I E U P T O N WorldMags.9cm MEDIUM FRAME: Wrist size 15. Determine your ideal size with our body-analysis guide.6 to 15. But hold on.5cm 116 | | January/February 2014 |WorldMags. credit card details.5kg of healthy.6 to 15.5kg more for a bigger frame. take that baseline figure you got from step A and adjust like this: 2.97. but there are guidelines. 2. no matter how tall you are.2.5kg less for a smaller frame (see the chart below). So. add 100 and divide by 2. Okay.net .97.2cm MEDIUM FRAME: Wrist size 14. W O M E N ’ S H E A LT H DO THE MATHS There’s no single formula for predicting an exact weight. if you could only achieve. gym-lock combinations – there’s one series of digits that probably drives you crazy: your ever-elusive dream weight.9cm MEDIUM FRAME: Wrist size under 14.6cm LARGE FRAME: Wrist size 14.5cm IF YOU’RE OVER 165CM TALL SMALL FRAME: Wrist size under 15. This guide will help you figure that out and provides you with the fitness and food plan you need to stay there long after the last January sale rail has been cleared away. measure the circumference of your wrist IF YOU’RE 157CM TO 165CM TALL SMALL FRAME: Wrist size 13. subtract 152 and then multiply that number by 1.9 to 15. one more step to go. multiply 14 by 1.

stop. Otherwise subtract 553 from G.9 E.6 for your resting metabolic rate (calorie burn when you factor in your daily activities) YOUR EXERCISE D.net Wise up SLIM DOW N GET THERE YOUR VITALS A. Your weight in kilograms B.12 to get your basic calorie needs C. Multiply B by 1. H. If you’re happy with your weight. This is the estimated daily calorie budget to lose 0. Divide that by 7 YOUR CALORIE NEEDS G.WorldMags. Aerobic training: Multiply the minutes you do per week by 7. Strength training: If you’re doing the exercise plan (over page) add 598 to the figure from D F. Multiply A by 24.5kg per week WorldMags. Add C to F to get your daily calorie needs.net .

rotate on to one hand. This workout is designed to work through different planes of movement in order to fire up fat burning. These are high in calories and low on nutritional value. SINGLE ARM CABLE ROW (a) REVERSE LUNGE (a) (b) (b) b a a a b PRESS-UP ROTATIONS (a) Yes. For every kilogram you lose. Time to burn. as well as our specially devised eating plan will help you build lean muscle mass while losing fat. then extend the weight in front and return it to your chest. as you begin to rise back up. svelter self. Press-ups! Start in full press-up or a modified position. c On a healthy weight-loss diet. That means if you lose five kilograms. with a rest of 45-60 seconds in between sets. reduce your daily calories by 20. such as dressings and alcohol (a large glass of wine has approximately 178 calories).net STAY THERE diet and exercise routine to maintain your new. your body still adapts to the loss – making it harder to stay slim. “Depending on how rapidly you lose weight.net . An obvious place to trim calories is added ‘extras’.” says food scientist Dr Chris Melby. you heard. (c) Squeeze your glutes at the top then get back down for another go.5kg a week. As you are doing so. Hang in there. about three-quarters of every kilogram you lose is fat and one-quarter is lean body mass. created by Carl Martin. b a a b a b SQUAT AND CHEST PRESS (a) Ready? Hold a kettlebell in front of you and bring it to your chest. A study published in the Journal Of Applied Psychology has found an hour of exercise actually suppresses food intake – subjects showed less brain activity when looking at pictures of food post-exercise than they did after doing nothing. your body needs about 100 fewer calories a day to sustain itself. b CABLE PULL DOWN (a) do SQUAT TO PRESS (a) (b) (b) 118 | W O M E N ’ S H E A LT H | January/February 2014 WorldMags. too.WorldMags. (b) Return to the start and repeat for 8-12 reps on each side. Drop down and push up. But even if you go at a safe 0. This workout. master instructor at Equinox fitness in West London. (b) Hold for a second. Perform four sets of each exercise for 8-12 reps. lifting the other arm up. Worried about fighting the hunger that intense exercise can cause? There’s good news here. your resting metabolic rate can decrease significantly during weight loss. Lower into a squat position.

tossed with 2 tsp olive oil and 1 tbsp red wine vinegar •1 medium baked potato topped with sautéed mixed vegetables (mushrooms. nut butter or egg whites) Based on your calorie needs.200 calories Follow the additions for 2. lettuce. use the guide below to create the meal plan for your perfect weight YOUR WEEK IN FOOD WEDNESDAY •60g oats with 2 tbsp mixed fruits and nuts and 1 tsp cinnamon •60g fat-free yoghurt •225ml orange or grapefruit juice •30g low-fat cheese •2 wholewheat crackers • 1 protein bar MONDAY BREAKFAST •3 egg white omelette with chopped vegetables •1 wholewheat English muffin with 2 tsp soft margarine and 1 tbsp jam TUESDAY •60g wholegrain cereal with 2 tbsp raisins and 250ml skimmed milk •1 banana •100ml fresh fruit juice THURSDAY •60g muesli with 225ml skimmed milk •1 orange or ½ grapefruit FRIDAY SATURDAY SUNDAY •2 wholewheat frozen toaster waffles. mustard green salad and 2 tbsp light with 2 tsp olive mayonnaise oil and vinegar on 2 slices wholewheat bread •110g berries mixed with 2 tbsp fat-free yoghurt •Mixed greens.000 calories In addition to the food below. turkey breast carrots. 5 small red potatoes. •2. tomato and red onion on a wheat roll •Mixed greens and vegetables with 2 tbsp olive oil and 1 tbsp red wine vinegar •100g fat-free yoghurt with banana and 30g trail mix •100g watermelon •10 almonds chunks or cashews DINNER •150g white or brown rice •90g grilled prawns in sweet chilli sauce •Mixed green salad with 2 tbsp olive oil and 1 tbsp red wine vinegar •140g wholegrain •90g cooked pasta topped fish topped with 125ml with 3 grilled tomato sauce pineapple slices and 1 tbsp grated •90g couscous. onions. broccoli) in 1 tbsp olive oil with 30g grated hard cheese AFTERNOON SNACK •2 wholegrain •225ml fortified crackers with 1 soy milk tsp peanut butter •3 dried figs •1 piece fruit •1 vegetarian burger with chopped lettuce. hard cheese mixed greens •Mixed salad with 2 slices leaves tossed avocado in olive oil and 1 tbsp red wine vinegar •120g lean steak •225g mashed potato (mashed with soft margarine) •90g steamed broccoli with 1 tbsp Parmesan cheese •90g grilled chicken or turkey with onions. tomato. tofu. 2 tsp margarine and 1 tbsp jam •fruit and 100g fat-free yoghurt •½ wholewheat pitta with 1 tbsp hummus MIDMORNING SNACK •Raw mixed vegetables •50g hummus •100g plain fat•150g microwave free yoghurt with popcorn 2 tbsp dried fruit and 2 tsp honey •90g grilled or canned tuna. plus one 30g serving of wholegrains. 90g cooked chicken breast. sliced. with 2 tbsp olive oil and 1 tbsp red wine vinegar •1 small wholewheat roll •225ml chicken noodle soup and 4 wholewheat crackers •Mixed green salad with 1 tbsp grated hard cheese and 5 sliced olives. ½ mandarin in segments. sauce with ½ cup chickpeas. 100g green beans and 5-8 olives on a bed of salad greens. •60g wholewheat chopped red pitta with 60g onion.WorldMags. chopped mixed 30g grated hard greens cheese. tomatoes and lettuce on a wholewheat roll •Mixed green salad tossed in 2 tbsp olive oil and 1 tbsp red wine vinegar DESSERT •1 piece fruit •220g fat-free plain yoghurt •1 small bowl custard with 1 banana. sliced •100g fat-free ice cream or frozen yoghurt •2 kiwis •Hot chocolate with 225ml skimmed milk •1 piece fresh fruit with 100g fruit sorbet •120g Alpro Soya low-fat dairyfree dessert WorldMags.net | January/February 2014 | W O M E N ’ S H E A LT H | 119 . fish. •1 tbsp cranberry green beans. chicken or red peppers. 30g and 3 slices low-fat cream avocado cheese. or an additional 60g of protein (lean meat. add a 100-calorie snack and one serving of dairy: •225ml skimmed milk or 220g fat-free yoghurt •30g hard cheese •2. tossed with 2 tbsp olive oil and 1 tbsp red wine vinegar LUNCH •90g sliced turkey •225ml tomato or chicken breast soup in a wholewheat •4 wholewheat tortilla with crackers mixed salad •60g sliced lean greens.net Wise up SLIM DOW N FUEL UP CUSTOMISE YOUR DAILY CALORIES 1. tomato roast beef. sliced •225ml skimmed milk •2 eggs and 1 egg •60g porridge white. with 1 tbsp peanut butter and ½ medium banana. •85g mixed tomato.600 calories per day. 30g cashews tossed in 1 tbsp olive oil and 1 tbsp red wine vinegar •4 wholegrain crackers •30g hard cheese •2 wholewheat crackers •Mixed salad. you can delete one morning or afternoon snack or one dessert daily.000 calories. diced red onion and tomato wedges. scrambled oats with 60g fat-free yoghurt •2 slices and 2 tbsp raisins wholewheat toast.600 calories If you have more weight to lose and want to eat 1. cucumber.

and no amount of Pilates will fix that. NOT THAT… Processed grains: 70% of the acid in our diet is from wheat.” explains dermatologist Dr Patricia Wexler. “To be on top form. we’ve forgotten that our skin really needs a middle ground. Ouch. leaning out at yoga.uk . Coffee: Caffeine is neutral but can become acidic if not fresh. then use our guide to simple and inexpensive tweaks to your beauty routine – no chia seeds or chaturanga necessary. it’s also stripped down to the point of being red. causing wrinkles and sagging. prone to eczema or inflamed. skin becomes dry. take our quiz over the page to determine your skin’s pH level. But what if.co. Thankfully. Soft drinks: A can of pop contains 44-62mg of acid. First. which lowers its ability to ward off matrix metalloproteinases [MMPs]. almonds and walnuts are the best pick. The body’s internal pH should be mildly alkaline. inflamed and painful to touch.net womenshealthmag.” In fact. then use our plan to tame problem skin for good Wo r d s K A R I N A G IG L IO W hether it’s ‘leaning in’ at work. Dark ones are worst. too? Well. the acid mantle should have a slightly acidic pH balance of 5. it turns out ‘pH balanced’ is far more than a marketing slogan.WorldMags. the result is apocalyptic breakouts (even for those of us who rarely get a blemish). Throw off your skin’s pH equilibrium by using the wrong products or eating the wrong foods and your dermis will let you know it’s peeved with wrinkles. Though it’s rarer for skin to be overly acidic. there’s not much we haven’t tried in the pursuit of ‘balance’. 120 | W O M E N ’ S H E A LT H | January/February 2014 |WorldMags. in the search for a ‘middle ground’. and were more prone to sun damage. So ditch the instant this instant. Take our quiz to discover where you fall on the pH scale. Meat: Aim to get less than 15-20% of your calories from animal protein. In case you bunked off chemistry on the day they covered pH. women with an alkaline stratum corneum (the skin’s outermost layer) developed more fine lines and crow’s feet. When skin deviates too far south of that magical 5. according to a study in the British Journal Of Dermatology that tracked women’s skin over eight years. When it’s too alkaline. Low-GI fruit: Nutrient-rich berries and apples top the list.5 number.5. morning mindfulness or flexitime.net BAL ANCING ACT The pH level of your skin can be the cause of everything from adult acne through to premature ageing. Citrus fruit: You heard us – lemons and limes actually boost your alkaline levels. the enzymes that destroy collagen. “The skin’s barrier. sensitive. pollution and toxins. is responsible for keeping in plumping lipids and moisture and blocking bacteria. Try alkalising whole grains such as wild rice and quinoa. it stands for ‘potential hydrogen’ and is used to describe the acidalkaline ratio of a substance. The health of your body – and skin – is directly linked to maintaining a balance between acidity and alkalinity. than those with acidic skin. sensitivity or acne. ranging from 0 (the most acidic) to 14 (the most alkaline). Nuts: Pecans. balancing your skin is significantly easier than fixing your work/ life balance. Follow our guide to get the perfect 50/50 balance EAT THIS… YOU ARE WHAT YOU EAT Leafy vegetables such as kale and spinach: Nothing neutralises acid like minerals. known as the acid mantle.

net .net Rebalance your pH R EV ITA LISE YOUR SKIN WorldMags.WorldMags.

FLAKY.COM. step up your exfoliation game to two to three times a week. The ideal regimen for both is daily manual exfoliation and a once-a-week glycolic acid peel. EXFOLIATION Our skin hydration levels plummet with each birthday candle we blow out. An SPF25 should be a non-negotiable addition to your morning routine. THE SWEET SPOT: Not only does retinol smooth out wrinkles. £44 .uk PHOTOGR APHY: FOLIO-ID. mint) first thing in the morning when your body is most receptive to absorbing those nutrients. SkinCeuticals Retinol 0. MOIST AND DEWY? a) Rarely b) Almost all the time c) It’s plump. With its protective lipids removed. exfoliate less – stick to once every eight to 10 days. Slather it on every other night.net womenshealthmag. For skin that is older or more sensitive. £22. minimise pores and help fade dark spots. but applying one can speed up skin renewal. happy place uninhabited by premature ageing and wrinkles. such as Eau Thermale Avène Ysthéal + Emulsion. The pH 0 FIND YOUR SKIN’S SWEET SPOT 122 | W O M E N ’ S H E A LT H | January/February 2014 |WorldMags. Take a look at how (and how often) you’re cleansing.3. UV rays and harsh ingredients.co. Your skin (and its pH) lives in a glowy. pH 8 N EUTR AL pH 7 pH 6 pH 5 IF YOU ANSWERED MOSTLY C pH 3 ACIDIC pH 2 pH 1 Oiliness. signalling enzymes within the acid mantle to repair the day’s damage. EVEN THOSE YOU USE ON A REGULAR BASIS? a) Every once in a while b) No. breakouts and sensitivity point to acid overload. your skin is prey to bacteria. but more greasy than dewy IF YOU ANSWERED MOSTLY A pH 14 TOO HIGH Chronic dryness probably means your acid mantle is being… dismantled.WorldMags.3. If it’s red and inflamed (acidic). Now that’s organised. then add an extra weekly dose each month until eventually you’re applying it every evening. MARTHA PAVLIDOU AT WEARESTUDIO33. try an antioxidant-rich green smoothie (kale. You won’t ruin the pH level by not using a treatment product at night. scrubbing and hydrating (see right). To add an extra glow. it’s pretty unreactive c) Yes. Have a gold star on us for your moisturising and exfoliating efforts. pH 10 IF YOU ANSWERED MOSTLY B pH 9 JUST RIGHT Congratulations. But under or over-exfoliating will mess with your skin’s pH level further.net TAKE THE ACID TEST 1/ HOW DOES YOUR SKIN FEEL AFTER CLEANSING? a) Tight and dry b) Soft and smooth c) Still slightly oily or not thoroughly clean 2/ HOW OFTEN DO YOU MOISTURISE YOUR FACE? a) Once a day b) At least morning and evening c) Never 3/ HAS YOUR SKIN BECOME SENSITIVE TO PRODUCTS. says dermatologist Dr Jeannette Graf. setting off an enzymatic reaction that results in a pile-up of dead cells on the skin’s surface that need to be removed. it seems like it reacts to everything I use lately 4/ HOW OFTEN DOES YOUR SKIN SUFFER FROM DRY. If your skin is acidic. try a gentler form of retinol. ROUGH PATCHES? a) Sometimes b) Never c) Usually 5/ DO YOU NOTICE THAT YOUR SKIN LOOKS DULLER AND HAS MORE LINES IN THE MORNING? a) Yes b) No c) Very rarely 6/ IS YOUR SKIN SUDDENLY EXCESSIVELY OILY AND PRONE TO BREAKOUTS? a) Occasionally b) No c) Yes 7/ DOES YOUR SKIN GET RED AND IRRITATED REGULARLY? a) Only after I have applied products b) No c) Yes 8/ DOES YOUR SKIN LOOK PLUMP.COM pH 4 TOO LOW Eau Thermale Avène Ysthéal + Emulsion. try SkinCeuticals Retinol 0. cucumber. Use products in moderation and don’t exfoliate more than once a week. spinach. While this type of exfoliation can make for a healthy complexion. Chances are you’re overdosing on peeling products to try to mop up excess grease. your skin is suffering from too much of a good thing. Answer these questions to find out where you fall on the pH spectrum pH 13 ALK ALIN E SKIN DEEP Have a big pHat beauty overhaul to restore balance and get your skin Zen again pH 12 pH 11 TREATMENT During the night as we sleep. THE SWEET SPOT: If your skin is dry (alkaline). it may also help skin maintain a healthy pH. our skin’s pH drops.

Ap-peel-ing.” THE SWEET SPOT: Use a product with fatty acids such as ceramides. intense detergentbased ones strip the skin of the oil it needs. £15. Or use a soft-bristled rotating brush like Clarisonic MIA 2 Kit on the lowest setting to minimise irritation.net Rebalance your pH R EV ITA LISE YOUR SKIN CLEANSING Many cleansers can be as high as 9 on the pH scale. Dry types need a rich cream.05).5.50 Philosophy Hope In A Jar.WorldMags. such as Elizabeth Arden Ceramide Premiere Intense Moisture Cream (£68). which indicates a pH of 4 to 5. Try Dr Brandt Pores No More Cleanser (£30). £26 MOISTURISING Moisturiser replaces what you lose from the elements. Pore-fect. Urgh. £32. Biotherm Biosource Exfoliating Cleansing Gel. Dr Andrew Weil for Origins MegaMushroom Cleanser. it can also help to maintain a healthy pH Clarisonic MIA 2 Kit.50 womenshealthmag. (£3. gentlest exfoliators are scrubs with fine particles. “But it needs a layer of fatty acids above that to keep this moisture in place. At night. niacyl and liposomes.” says Graf. Oily skin responds well to sheer lotions.uk WorldMags. £125. try a wipe-away cleanser if you’re alkaline and fragrance-free wipes if you’re acidic. John Masters Organics 100% Argan Oil. Try Dr Andrew Weil for Origins Mega-Mushroom Skin Relief Face Cleanser or Johnson’s Face Care Makeup Be Gone Wipes. John Masters Organics 100% Argan Oil works best. making your skin too alkaline. And if skin is really parched. £34. Not only does retinol smooth wrinkles. THE SWEET SPOT: In the morning. Order is restored.net | January/February 2014 | W O M E N ’ S H E A LT H | 123 . Acidic skins should go for a formula with salicylic acid to tackle oil. One that also contains hyaluronic acid will further slow evaporation. £21.co. Elemis Balancing Lime Blossom Cleanser. Try Malin + Goetz Glycolic Acid Face Pads (£38). but also seals in moisture. Try Elemis Balancing Lime Blossom Cleanser. And make sure the glycolic peel has a neutralising product to return the skin to neutral after the exfoliation. even if your skin is greasy. alkaline types fare best with a cleanser labelled ‘balancing’. Meanwhile. Try Biotherm Biosource Clarifying Exfoliating Gel. Try Philosophy Hope In A Jar. and will cause your sebaceous glands to pump out even more oil to compensate. smooth on a few drops of argan oil. “Our skin retains moisture through molecules that make up its natural moisturising factor.

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THE YOGI Nahid de Belgeonne Hearst Rodale Limited Joint Board of Directors President and CEO. Chaucer Business Park. Runner’s World and Bicycling Veronika Taylor Content Manager Karl Rozemeyer Editorial Assistant Samantha Quisgard Production Assistant Shalene Chavez Executive Director.net Creative Development Director Morgan Rees Group Publishing Director Alun Williams If you have the willpower of Liberace at a Swarovski sale when it comes to resolutions. Dan Rookwood. Women’s Health is printed and bound by BGP Group. Distribution by Comag. Company number: 00519122. All rights reserved. USA Senior Vice President. Kamin Mohammadi. Hint hint. Yanina Iskhakova. Hearst Magazines International Duncan Edwards CEO. Published six times a year. Women’s Health is a trademark of. Women’s Health (ISSN 2049-2243).co. so after a busy 2013 I’m going to book mini breaks throughout the year. In 2014 I’ll listen to my physio. Hearst Rodale Ltd. Sarah Rowland. 72 Broadwick Street. and Rodale International. Magazines are now fully recyclable. Fax: 020 7339 4444. Launton Road.com. If you are unable to join a recycling scheme. Business Development and Marketing Maria Urso Business Manager Jennifer Lally Coordinator. [Er… can we come?] THE JOURNALIST Helen Foster I got too distracted by TV in 2013 to do anything healthy. 33 East Minor Street. a wholly owned subsidiary of The Hearst Corporation. tweet us] THE ILLUSTRATOR Ian Stevenson Freya Carr.net womenshealthmag. Oxon. a division of Rodale Inc. Emily Rusby Contributors Women’s Health is published in the UK by Hearst Rodale Limited. Rodale International Robert Novick Executive Vice President. Rodale International John Ville Deputy Editorial Director. ensure you remove all plastic wrapping. Conditions apply. Business Development and Marketing Dana Rich THE PHOTOGRAPHER Ben Knight In 2013 an old hamstring injury stopped me in my tracks. You run in the park with the characters cheering you on and finish at a food festival. I’ll keep a mat rolled up under my bed to do online classes from yogaglo. I’m doing the Disneyland Wine and Dine half-marathon. why not pass your magazine on to a local hospital or charity? 136 | W O M E N ’ S H E A LT H | January/February 2014 |WorldMags. Business Development and Marketing Kevin LaBonge Director. get some pointers from our contributors on how they’ll make 2014 their fittest year yet Managing Editor/ Picture Editor Emily Murphy Features Editor Amy Grier Editorial Assistant Amelia Jean Jones Editor Farrah Storr Art Director Adriano Cattini Celebrity Editor Niki Browes Contributing Fashion Editor Karen Foster Marketing Director Claire Matthews Marketing & Events Executive Katinka DuFour Publisher/Sales Director Duncan Chater Ad Director Sam O’Shaughnessy Ad Manager Chloe Harper Sales Executive Sarah Holttum Group Creative Solutions Director Gemma Frostick Promotions Art Director Chris Anderson Group Promotions Manager Elaine Niven Project Manager Sam Peliza Italian Representatives Luciano Bernardini.uk . Esther Coombes. By recycling you can reduce waste and add to the 5. Chief Administrative Officer Paul McGinley Rodale International Rodale Inc.5 million tonnes of paper recycled by the UK paper industry each year. and is used under licence from. Copyright © 2012 . Before you recycle your magazine.It’s Good to Be You ™ WorldMags. London W1F 9EP. Hearst Magazines UK Arnaud de Puyfontaine Senior Vice President. Women’s Health does not consider unsolicited material for publication and will not return it if submitted. Samantha Di Clemente (00 39 02 76 4581) Swiss Representative Daniella Angleben Regional Sales Director Keely McIntosh Regional Ad Manager Clare Crookes Advertising Enquiries 020 7339 4428 Production Manager Roger Bilsland Senior PR Manager Robin Invest (020 7439 5130) Circulation Director Reid Holland HR Director. Alexia Dellner. Emmaus. A new pair of trainers for Christmas might ease the pain. Women’s Health and Prevention Laura Ongaro Deputy Editorial Director. Christobel Hastings. Bicester. Faye O’Sullivan. a joint venture by Hearst Magazines UK. So in 2014 I’ll eat fewer doughnuts and do Zumba on my commute. OX26 4QZ. Rodale Inc. [If you’re lucky enough to catch this. THE BLOGGER Ella Woodward I read that taking regular holidays lengthens your life. Tel: 020 7339 4400. General Counsel. That’s an easy one to stick to. Business Development and Marketing Angela Kim Manager. Hearst Magazines Environmental Statement All paper used to make this magazine is from sustainable sources in Scandinavia and we encourage our suppliers to join an accredited green scheme. Pennsylvania 18098. Hearst Rachel Stock Digital Strategy Director Rebecca Miskin Group Revenue Director Max Raven HR Director Rachel Stock Group Trading and Partnerships Director Greg Witham Digital Sales Director Stephen Edwards New Business Development Director Sharon Douglas Chief Sub-editor Frances Young Junior Designer Ana Ospina Website Editor Alice Palmer Deputy Fashion Editor Charlie Lambros THE CONTR IBUTOR S I want to turn yoga into a daily routine. Rodale International Robert Novick Editorial Director. Joanna Robinson. free gifts and samples. Any exercise I can do in my PJs is fine with me.

co.com American Apparel americanapparel. Moschino Cheap and Chic at Harvey Nichols • Trousers.com L LL Bean llbean.Crew jcrew.com Roberto Cavalli Fragrances At Boots Roja rojaparfums.NK N Net-A-Porter net-a-porter.com B Bernstock Speirs bernstockspeirs.com Russell & Bromley russellandbromley.uk Eve Lom evelom.uk Origins origins.uk Estée Lauder esteelauder.co.com Ren renskincare.uk Y YMC youmustcreate.com Lorna Jane activeinstyle.com My Protein myprotein.com Milly At Net-A-Porter C Carvela At Kurt Geiger Claires claires.uk G-Shock g-shock.com Farfetch farfetch.uk AllSaints allsaints.uk Space. Tara Starlet • Jumper.com Hobbs hobbs. £95.co. £175.uk Asos asos.uk HUGO hugoboss. Bernstock Speirs Ice Watch ice-watch.com Zoggs zoggs.co.oakley.com Fenwick fenwick.com Ted Baker tedbaker.com S Skinceuticals skinceuticals.co.com Harvey Nichols harveynichols.com Clarisonic clarisonic.co.com United Nude unitednude.co.NK uk.uk G Galvin & Galvin danielgalvinjunior.NK Mango mango.com Topshop topshop.com Dr Brandt At Space.uk R Reiss reiss.co.co.co.co. Joseph at Fenwick • Hat.co.uk Bobbi Brown bobbibrown.co.co.com Next next. £325.spacenk.com A PHOTOGR APHY: BEN KNIGHT Adidas adidas.co.uk USA Pro At Sports Direct sportsdirect.co.com Massimo Dutti massimodutti.uk Prada Fragrance prada.com Urban Outfitters urbanoutfitters.com D Dolce & Gabbana dolcegabbana.com F Falke falke.com John Lewis johnlewis.uk Sports Direct sportsdirect.com T Tara Starlet tarastarlet.co.com Speedo speedo.net Philosophy philosophyskincare.net | January/February 2014 | W O M E N ’ S H E A LT H | 137 .com John Masters johnmasters.de By Malene Birger bymalenebirger.co.com O Oakley uk.com Harrods harrods.co.NK The Cambridge Satchel Company cambridgesatchel.co.uk Johnson’s At Boots Jo Malone At Selfridges Joseph joseph.uk Custom Made 020 7486 0486 Moore & Moore helenmoore.uk P Pandora pandora.co.uk J.WorldMags.uk Nike nike.uk Clarks clarks.co.com womenshealthmag.com V Valentino marchon.uk U Under Armour underarmour.com K Kurt Geiger kurtgeiger.com Marc by Marc Jacobs 020 7408 7050 Marks & Spencer marksandspencer.com Nina Ricci Fragrance At Harrods E Eau Thermal Avène At Boots Elemis elemis.com Z Zara zara.uk H H by Harris hbyharris.com Elizabeth Arden elizabetharden.uk W Wilson At John Lewis M Malin + Goetz At Space.co.co.uk WorldMags.eu Giorgio Armani Fragrance armanibeauty.co.co.co.com Terry de Gunzberg At Space.com J Jaeger jaeger.com Pretty Ballerinas prettyballerinas. £65.uk Burlington burlington.com Office office.com Gap gap.com Biotherm biotherm.uk Asics asics.com I • Cape.net Colloidal Silver Plus colloidalsilverplus.

cucumbers and tomatoes. then I work on core exercises. PROTEIN ORGANIC FOOD BARS.uk AS TOLD TO: AMELIA JEAN JONES . £23. THE EXPERT VERDICT WH ’s nutritionist Dr Christy Fergusson gives her opinion: Although Nicole is mindful of what she eats. she could use coconut oil. drizzled with oil. EVOLUTIONORGANIC S. I had a nutritionist when I was a dancer so I’ve learned a lot. both with almond milk. replacing coffee with yerba mate tea would give her a boost without being overstimulating. I have an active day so I need the carbs in the morning to give me energy. I travelled a lot this week. which is thermogenic. 6pm Grilled fish with chicory. 11am Peanut butter protein bar. 12pm Peanut butter protein bar. Meanwhile. 12pm Smoked salmon with green salad. parsnips. as it’s lower in saturated fat. Steamed chicken. bands or dumbbells. 1:15pm Grilled chicken with spinach salad. Turkey sandwich on wholewheat bread with mustard. 2pm Greek yoghurt. 3pm Brown rice cake. Switching her cereal to an alkalising. I grabbed food en route and on the plane.CO. I did an hour of toning and 45 minutes of cardio today. Grilled chicken breast with brown rice and vegetables. I just want to eat all day long. nutrient-dense and are a good protein source – great for someone as busy as Nicole.My life on a plate MON TUE WED THU FRI SAT WorldMags. Apple pectin is good for burning fat. 9pm Organic roasted almonds. an espresso and water. 9am All-Bran cereal and a coffee. 7:45am All-Bran and a coffee. 7pm Pumpkin soup. 7:30am All-Bran cereal without milk and a black coffee. 10am Roasted nuts. she does often skip lunch and dinner and opt for protein bars and snacks instead. steamed spinach. avocado. 11am 2 litres water. steamed broccoli. I focus on one area of my body per week with 15 full-body exercises using body weights.net womenshealthmag. Breakfast is glucose-based. But what’s her own food and workout regime like? SUN 8am All-Bran with soy milk. puréed carrots. 2pm Brown rice cakes. 7:30pm Grilled chicken with steamed vegetables.UK 7pm 5pm 5pm 2pm . My GP also advised me to take omega-3 and iron due to all the exercise I do – 12 to 14 hours a week. They are raw. I do two sessions a week with my personal trainer. including a 30-hour flight. A mid-afternoon snack gives me the boost I need. And while cooking without oil or butter cuts fat. I test things on myself and record the changes in my body and energy levels. 138 | W O M E N ’ S H E A LT H | January/February 2014 |WorldMags. Nicole should also consider swapping peanut butter for almond butter if she craves something sweet. 6:30pm A handful of unsalted peanuts with green tea.99.co. I change my diet every six months using research I do online. lemon dressing. avocado. mushrooms and butternut squash with avocado and beetroot. both with soy milk. 12:30pm 2 tbsp all-natural peanut butter. 5pm Skinless roast chicken with steamed vegetables and tomatoes. half an avocado. making it great for weight loss. but I prefer to eat proper meals as when I snack. PHOTOGR APHY: ADAM RINDY/HCF. low-glycaemic green juice and eating lunch would make her less likely to reach for a snack. 11am Peanut butter protein bar. olives. 3pm Greek yoghurt.net J A N U A R Y / F E B R U A R Y 2 0 1 4 Celebrity trainer Nicole Winhoffer is the woman behind Madonna’s age-defying body. low in fat and high in fibre and protein. Tuna Niçoise salad with tomatoes. both with almond milk. I take a lot of supplements. I’m usually quite strict with my diet from Monday to Friday. 3pm Greek yoghurt 6pm Pumpkin soup. I start off with 30 minutes on the treadmill and bike. I eat some carbs and protein at least an hour and a half before training and then afterwards. 8am Spelt flakes and a coffee. which I burn off through the day. Protein helps to rebuild muscle. 8am All-Bran and a coffee. 9am Spelt flakes with almond milk. She should try organic protein bars that are made from organic ingredients.

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