Women’s.Health.UK – January – February 2014

Hot trend

COOL LOOK

Hot trend

COOL LOOK

| January/February 2014 | WOMEN S HEALTH | 113womenshealthmag.co.uk

COLOUR CODE

Hot trend

COOL LOOK

SITS A

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SITS A

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Christmas shoppingdoesnt have tobeachore.With its newrangeof fragrances,Lacostedoes thehardwork for you

en can be dicultto understand.Whether yourpartner is themysterious

silent type or the unpredictableparty starter, selecting the perfectChristmas gift for him can be oneof the biggest challenges of the year.

Thats why Lacoste has developedfive unique scents for men to helpsimplify the process. Now you cancapture his spirit with personality-inspired L.12.12 in Blanc, Bleu,Vert, Noir and Rouge.

The crisp Blanc scent is an idealaccessory for the impeccably dressedgent, while the aquatic-themed Bleusteals the show for the most driven

M

WOMEN S HEALTH

PROMOTION

Lacoste Touch of Pink

Intoxicating florals

meet spirited citrus in

Lacostes most youthful

scent for women.

(26 for 30ml)

H E R S H I S

man in your life. Alternatively, turnto leafy Vert for the convivial guywho charmed his way into your heart.

Lacoste has even considered yourgifts presentation. Bold colours inmatte make a striking impressionreminiscent of Lacostes classicpolo shirts. Stamped with the iconiccrocodile, L.12.12 makes as big a visualimpact as it does an olfactory one.

Of course, theres a treat in itfor you, too. Choose between thesophisticated Eau de Lacoste or themore playful Touch of Pink and bethe belle of the ball this festive season.

Lacoste has its finger on thepulse of true-to-you fragrances.Because youre unique, and yourscent should be, too.

VISIT FRAGRANCES.LACOSTE.COM/UK/HOME FOR INFORMATIONAND TO FIND THE PERFECT FRAGRANCE FOR HIM THIS CHRISTMAS

LOVEC H R I S T M A S

LOVEL A C O S T E

L.12.12 Blanc

A classic crisp

and pure woody

aroma for the sharply

styled perfectionist.

(28 for 30ml)

L.12.12 Noir

For the man who gives

your life intensity. Draw

in close to enjoy notes

of aromatic basil and

white floral magnolia.

(28 for 30ml)

Eau de Lacoste

Pour Femme

Punchy pineapple

evolves into sensuous

vanilla notes that leave

a lasting impression.

(33 for 30ml)

Of all the numbersyou carry aroundin your head PINs,

credit card details, gym-lockcombinations theres one seriesof digits that probably drives youcrazy: your ever-elusive dreamweight. The Holy Grail of dietingthat, if you could only achieve,would make you better in bed,more confident in meetings andeven turn shopping for jeans intoa pleasure rather than the worstway to spend an afternoon, otherthan scrubbing the U-bend.The first key to hitting that

number on the scales is to makeit less of a dream and morescientific, based on your bonestructure and body type. Thisguide will help you figure that outand provides you with the fitnessand food plan you need to staythere long after the last Januarysale rail has been cleared away.

Enough with the ups and downs, the resolutions and the self-recriminations.

Determine your ideal size with our body-analysis guide, then make it a

reality with our three-step system that guarantees results in fewer than 28 days

Words JULIE UPTON

DO THE MATHSTheres no single formula for predicting an exact weight, but there

are guidelines. These three will help you find your magic number

A Your baseline

Lets go back to basicnutrition. Work out yourheight in centimetres,subtract 152 and thenmultiply that numberby 1.97. Add the resultto 100, then divide thisfigure by 2.2 to get arough initial estimateof what someone of yourheight should weigh inkilograms. So, if youre166cm tall, multiply14 by 1.97, add 100 anddivide by 2.2. Your targetweight is 57.9kg. But holdon, youre not done yet.You need to assess otherfactors that contributeto your perfect weight.

116 | WOMEN S HEALTH | January/February 2014 |

WEIGHTFORMULAPERFECT

YOUR

MATCHYOURWRISTMEASUREMENTS TOYOURHEIGHTTodetermine your bone structure,measure the circumference of yourwrist

IF YOUREUNDER

157CMTALL

SMALLFRAME:

Wrist size under 13.9cm

MEDIUMFRAME:


LARGE FRAME:

Wrist size 14.6 to 15.9cm

IF YOUREOVER

165CMTALL

SMALLFRAME:


MEDIUMFRAME:


LARGE FRAME:

Wrist size over 16.5cm

IF YOURE 157CM

TO 165CMTALL

SMALLFRAME:


MEDIUMFRAME:


LARGE FRAME:


CB Bone structure

Youre just big-bonedmight seem like aeuphemism for fat, butthe truth is your bonestructure can run largeor small, no matter howtall you are. Researchersrecognise that a largeframe can add upto 4.5kg of healthy,unavoidable weight toyour body. So, take thatbaseline figure you gotfrom step A and adjustlike this: 2.3kg to 4.5kgmore for a bigger frame,2.3kg to 4.5kg less fora smaller frame (seethe chart below). Okay,one more step to go.

Wise upSLIM DOWN

GETTHERE

YOURVITALS

A.Yourweight in kilograms

B.MultiplyAby24.12 toget your basic

calorie needs

C.MultiplyBby 1.6 for your resting

metabolic rate (calorie burnwhenyou

factor in your daily activities)

YOUREXERCISE

D.Aerobic training:Multiply theminutes

youdoperweekby7.9

E.Strength training: If youre doing the

exercise plan (over page) add598 to the

figure fromD

F.Divide that by 7

YOURCALORIENEEDS

G.AddC toF toget your daily calorie needs.

H. If youre happywith yourweight, stop.

Otherwise subtract 553 fromG. This is the

estimateddaily calorie budget to lose

0.5kgperweek

REVERSELUNGE(a)

(b)

do

c

a

b

a

b

a

b

a

b

a

b

a

b

118 | WOMEN S HEALTH | January/February 2014

STAYTHERE

diet and exercise routine to

maintain your new, svelter self.

On a healthy weight-loss diet,about three-quarters of everykilogram you lose is fat andone-quarter is lean body mass.Depending on how rapidlyyou lose weight, your restingmetabolic rate can decreasesignificantly during weightloss, says food scientist Dr ChrisMelby. But even if you go at asafe 0.5kg a week, your bodystill adapts to the loss makingit harder to stay slim. For everykilogram you lose, reduce yourdaily calories by 20. That meansif you lose five kilograms, yourbody needs about 100 fewercalories a day to sustain itself. Anobvious place to trim calories isadded extras, such as dressingsand alcohol (a large glass of winehas approximately 178 calories).These are high in calories andlow on nutritional value.Worried about fighting the

hunger that intense exercisecan cause? Theres good newshere, too. A study published inthe Journal Of Applied Psychologyhas found an hour of exerciseactually suppresses food intake subjects showed less brainactivity when looking at picturesof food post-exercise than theydid after doing nothing.This workout, created by Carl

Martin, master instructor atEquinox fitness in West London,as well as our specially devisedeating plan will help you buildleanmuscle mass while losing fat.

This workout is designed to work through diferent

planes of movement in order to fire up fat burning.

Perform four sets of each exercise for 8-12 reps, with

a rest of 45-60 seconds in between sets. Time to burn.

SQUAT ANDCHEST PRESS(a)Ready?Hold akettlebell in frontof you andbring itto your chest. Lowerinto a squat position.(b)Hold for asecond, then extendtheweight in frontand return it to yourchest, as youbeginto rise back up.(c)Squeeze yourglutes at the topthen get back downfor another go.

PRESS-UPROTATIONS(a)Yes, you heard.Press-ups! Start infull press-up or amodified position.Drop down andpush up. As you aredoing so, rotate onto one hand, liftingthe other armup.(b)Return to thestart and repeat for8-12 reps on eachside. Hang in there.

SQUATTO PRESS(a)

(b)

CABLEPULL DOWN(a)

(b)

SINGLE ARMCABLE ROW(a)

(b)

YOUR WEEK IN FOODBased on your calorie needs, use the guide below to create the meal plan for your perfect weight

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST 3 egg white

omelette

with chopped

vegetables

1 wholewheat

English mufn

with 2 tsp soft

margarine and

1 tbsp jam

60g wholegrain

cereal with

2 tbsp raisins

and 250ml

skimmed milk

1 banana

100ml fresh

fruit juice

60g oats with

2 tbsp mixed

fruits and

nuts and 1 tsp

cinnamon

60g fat-free

yoghurt

225ml orange or

grapefruit juice

60g muesli

with 225ml

skimmed milk

1 orange or

grapefruit

60g porridge

oats with 60g

fat-free yoghurt

and 2 tbsp raisins

2 eggs and 1 egg

white, scrambled

2 slices

wholewheat

toast, 2 tsp

margarine

and 1 tbsp jam

fruit and 100g

fat-free yoghurt

2 wholewheat

frozen toaster

wafes, with

1 tbsp peanut

butter and

medium

banana, sliced

225ml

skimmed milk

MID-

MORNING

SNACK

Raw mixed

vegetables

50g hummus

100g plain fat-

free yoghurt with

2 tbsp dried fruit

and 2 tsp honey

150g microwave

popcorn

30g low-fat

cheese

2 wholewheat

crackers

1 protein bar wholewheat

pitta with

1 tbsp hummus

LUNCH 90g sliced turkey

or chicken breast

in a wholewheat

tortilla with

mixed salad

greens, tomato

and 3 slices

avocado

85g mixed

green salad

with 2 tsp olive

oil and vinegar

225ml tomato

soup

4 wholewheat

crackers

60g sliced lean

roast beef, 30g

low-fat cream

cheese, lettuce,

tomato, mustard

and 2 tbsp light

mayonnaise

on 2 slices

wholewheat

bread

90g grilled or

canned tuna,

5 small red

potatoes, 100g

green beans and

5-8 olives on

a bed of salad

greens, tossed

with 2 tbsp olive

oil and 1 tbsp red

wine vinegar

Mixed salad,

chopped red

onion, cucumber,

red peppers,

carrots, tomato,

green beans,

cup chickpeas,

30g grated hard

cheese, with

2 tbsp olive oil

and 1 tbsp red

wine vinegar

1 small

wholewheat roll

60g wholewheat

pitta with 60g

chicken or

turkey breast

1 tbsp cranberry

sauce with

chopped mixed

greens

225ml chicken

noodle soup and

4 wholewheat

crackers

Mixed green

salad with

1 tbsp grated

hard cheese

and 5 sliced

olives, tossed

with 2 tsp olive

oil and 1 tbsp

red wine vinegar

1 medium baked

potato topped

with sauted

mixed vegetables

(mushrooms,

onions, broccoli)

in 1 tbsp olive oil

with 30g grated

hard cheese

AFTERNOON

SNACK

110g berries

mixed with

2 tbsp fat-free

yoghurt

30g hard cheese

2 wholewheat

crackers

2 wholegrain

crackers with 1

tsp peanut butter

1 piece fruit

225ml fortified

soy milk

3 dried figs

100g fat-free

yoghurt with

banana and

30g trail mix

100g watermelon

chunks

10 almonds

or cashews

DINNER Mixed greens,

diced red onion

and tomato

wedges, 90g

cooked chicken

breast, sliced,

mandarin in

segments, 30g

cashews tossed

in 1 tbsp olive oil

and 1 tbsp red

wine vinegar

4 wholegrain

crackers

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

1 vegetarian

burger with

chopped lettuce,

tomato and

red onion on

a wheat roll

Mixed greens

and vegetables

with 2 tbsp olive

oil and 1 tbsp

red wine vinegar

140g wholegrain

pasta topped

with 125ml

tomato sauce

and 1 tbsp grated

hard cheese

Mixed salad

leaves tossed

in olive oil and

1 tbsp red wine

vinegar

90g cooked

fish topped

with 3 grilled

pineapple slices

90g couscous,

mixed greens

with 2 slices

avocado

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,

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 dairy-

free dessert

Wise upSLIM DOWN

FUEL UPCUSTOMISEYOURDAILYCALORIES

1,600 calories

If you havemore

weight to lose and

want to eat 1,600

calories per day,

you can delete

onemorning or

afternoon snack or

one dessert daily.

2,000 calories

In addition to the

food below, add a

100-calorie snack and

one serving of dairy:

225ml skimmed

milk or 220g

fat-free yoghurt

30g hard cheese

2,200 calories

Follow the additions

for 2,000 calories,

plus one 30g serving

ofwholegrains,

or an additional 60g

of protein (leanmeat,

fish, tofu, nut butter

or eggwhites)

| January/February 2014 | WOMEN S HEALTH | 119

BALANCING ACT

Words KARINA GIGLIO

The pH level of your skin can be the cause of everything from adult acne

through to premature ageing. Take our quiz to discover where you fall on the pH scale,

then use our plan to tame problem skin for good

Whether its leaning in atwork, leaning out at yoga,morning mindfulness orflexitime, theres not much

we havent tried in the pursuit of balance.But what if, in the search for a middleground, weve forgotten that our skinreally needs a middle ground, too? Well, itturns out pH balanced is far more than amarketing slogan. Throw off your skins pHequilibrium by using the wrong productsor eating the wrong foods and your dermiswill let you know its peeved with wrinkles,sensitivity or acne, and no amount ofPilates will fix that.

In case you bunked off chemistry on theday they covered pH, it stands for potentialhydrogen and is used to describe the acid-alkaline ratio of a substance, ranging from0 (the most acidic) to 14 (the mostalkaline). The health of your body andskin is directly linked to maintaininga balance between acidity and alkalinity.The skins barrier, known as the acidmantle, is responsible for keeping inplumping lipids and moisture and blockingbacteria, pollution and toxins, explainsdermatologist Dr Patricia Wexler. To

be on top form, the acid mantle shouldhave a slightly acidic pH balance of 5.5.When its too alkaline, skin becomes dry,sensitive, prone to eczema or inflamed,which lowers its ability to ward off matrixmetalloproteinases [MMPs], the enzymesthat destroy collagen, causing wrinkles andsagging. In fact, according to a study in theBritish Journal Of Dermatology that trackedwomens skin over eight years, women withan alkaline stratum corneum (the skinsoutermost layer) developed more fine linesand crows feet, and were more prone tosun damage, than those with acidic skin.

Though its rarer for skin to be overlyacidic, the result is apocalyptic breakouts(even for those of us who rarely get ablemish). When skin deviates too farsouth of that magical 5.5 number, its alsostripped down to the point of being red,inflamed and painful to touch. Ouch.

Thankfully, balancing your skin issignificantly easier than fixing your work/life balance. First, take our quiz over thepage to determine your skins pH level, thenuse our guide to simple and inexpensivetweaks to your beauty routine no chiaseeds or chaturanga necessary.

120 | WOMEN S HEALTH | January/February 2014 | womenshealthmag.co.uk

YOUAREWHATYOUEATThe bodys internal pH should bemildly alkaline. Follow our guide to

get the perfect 50/50 balance

EAT THIS

Leafy vegetables

such as kale

and spinach:

Nothing

neutralises acid

like minerals.

Low-GI fruit:

Nutrient-rich

berries and apples

top the list.

Citrus fruit:

You heard us

lemons and

limes actually

boost your

alkaline levels.

Nuts:

Pecans, almonds

and walnuts are

the best pick.

NOT THAT

Processed grains:

70% of the acid

in our diet is

from wheat. Try

alkalising whole

grains such as wild

rice and quinoa.

Soft drinks:

A can of pop

contains 44-62mg

of acid. Dark ones

are worst.

Cofee:

Cafeine is neutral

but can become

acidic if not

fresh. So ditch

the instant this

instant.

Meat:

Aim to get less

than 15-20% of

your calories from

animal protein.

Rebalance your pHREVITALISE

YOUR SKIN

TREATMENT

During the night as we sleep, ourskins pH drops, signalling enzymes withinthe acid mantle to repair the days damage.You wont ruin the pH level by not using atreatment product at night, but applyingone can speed up skin renewal.THE SWEET SPOT: Not only does retinolsmooth out wrinkles, minimise pores andhelp fade dark spots, it may also help skinmaintain a healthy pH, says dermatologistDr Jeannette Graf. If your skin is acidic, trySkinCeuticals Retinol 0.3. For skin that isolder or more sensitive, try a gentler form ofretinol, such as Eau Thermale Avne Ysthal+ Emulsion. Slather it on every other night,then add an extra weekly dose each monthuntil eventually youre applying it everyevening. Now thats organised.

EXFOLIATION

Our skin hydration levels plummet witheach birthday candle we blow out, setting ofan enzymatic reaction that results in a pile-upof dead cells on the skins surface that needto be removed. But under or over-exfoliatingwill mess with your skins pH level further.THE SWEET SPOT: If your skin is dry(alkaline), step up your exfoliation gameto two to three times a week. If its redand inflamed (acidic), exfoliate less stickto once every eight to 10 days. The idealregimen for both is daily manual exfoliationand a once-a-week glycolic acid peel. The


1/ HOWDOES YOUR SKINFEEL AFTER CLEANSING?

a) Tight and dry

b) Soft and smooth

c) Still slightly oily ornot thoroughly clean

2/ HOWOFTENDOYOUMOISTURISE YOUR FACE?

a) Once a day

b) At least morningand evening

c) Never

3/ HAS YOUR SKIN BECOMESENSITIVE TO PRODUCTS,EVEN THOSE YOUUSEONAREGULAR BASIS?

a) Every once in a while

b) No, its pretty unreactive

c) Yes, it seems like itreacts to everythingI use lately

4/ HOWOFTENDOES YOURSKIN SUFFER FROMDRY,FLAKY, ROUGH PATCHES?

a) Sometimes

b) Never

c) Usually

5/ DO YOUNOTICE THAT YOURSKIN LOOKS DULLER ANDHASMORE LINES IN THEMORNING?

a) Yes

b) No

c) Very rarely

6/ IS YOUR SKIN SUDDENLYEXCESSIVELYOILY ANDPRONE TO BREAKOUTS?

a) Occasionally

b) No

c) Yes

7/ DOES YOUR SKIN GET REDAND IRRITATED REGULARLY?

a) Only after I haveapplied products

b) No

c) Yes

8/ DOES YOUR SKIN LOOKPLUMP, MOIST ANDDEWY?

a) Rarely

b) Almost all the time

c) Its plump, but moregreasy than dewy

pH7

pH6

pH5

pH4

pH3

pH2

pH1

pH0

pH8

pH9

pH10

pH11

ALKALIN

ENEUTRAL

ACID

IC

pH12

pH13

pH14 TOO HIGHChronic dryness probablymeans your acid mantleis being dismantled.With its protective lipidsremoved, your skin isprey to bacteria, UV raysand harsh ingredients.Take a look at how(and how often) yourecleansing, scrubbingand hydrating (see right).An SPF25 should be anon-negotiable additionto your morning routine.

TOO LOWOiliness, breakouts andsensitivity point to acidoverload. Chances areyoure overdosing onpeeling products totry to mop up excessgrease. While this type ofexfoliation can make for ahealthy complexion, yourskin is sufering from toomuch of a good thing. Useproducts in moderationand dont exfoliate morethan once a week.

JUST RIGHTCongratulations. Your skin(and its pH) lives in a glowy,happy place uninhabitedby premature ageing andwrinkles. Have a gold staron us for your moisturisingand exfoliating eforts. Toadd an extra glow, try anantioxidant-rich greensmoothie (kale, spinach,cucumber, mint) first thingin the morning when yourbody is most receptive toabsorbing those nutrients.

SKIN DEEPHave a big pHat beauty

overhaul to restore

balance and get your

skin Zen again

IF YOUANSWEREDMOSTLY C

IF YOUANSWEREDMOSTLY B

IF YOUANSWEREDMOSTLY A

FIND YOUR SKINS SWEET SPOT

TAKE THEACID TESTAnswer these questions

to find out where you

fall on the pH spectrum

Eau

Thermale

Avne

Ysthal +

Emulsion, 22;

SkinCeuticals

Retinol

0.3, 44PHOTOGRAPHY:FOLIO

-ID

.COM,MARTHA

PAVLID

OU

ATW

EARESTUDIO

33.COM

MOISTURISING

Moisturiser replaces what youlose from the elements, but also sealsin moisture. Our skin retains moisturethrough molecules that make up itsnatural moisturising factor, says Graf. Butit needs a layer of fatty acids above that tokeep this moisture in place.THE SWEET SPOT: Use a product withfatty acids such as ceramides, niacyl andliposomes. One that also contains hyaluronicacid will further slow evaporation. Oily skinresponds well to sheer lotions. Try PhilosophyHope In A Jar. Dry types need a rich cream,such as Elizabeth Arden Ceramide PremiereIntense Moisture Cream (68). And if skinis really parched, smooth on a few dropsof argan oil. John Masters Organics 100%Argan Oil works best. Order is restored.

CLEANSING

Many cleansers can be as high as 9on the pH scale, making your skin tooalkaline. Meanwhile, intense detergent-based ones strip the skin of the oil it needs,even if your skin is greasy, and will causeyour sebaceous glands to pump out evenmore oil to compensate. Urgh.THE SWEET SPOT: In the morning, try awipe-away cleanser if youre alkaline andfragrance-free wipes if youre acidic. Try DrAndrew Weil for Origins Mega-MushroomSkin Relief Face Cleanser or Johnsons FaceCare Makeup Be Gone Wipes, (3.05). Atnight, alkaline types fare best with a cleanserlabelled balancing, which indicates a pH of4 to 5.5. Try Elemis Balancing Lime BlossomCleanser. Acidic skins should go for a formulawith salicylic acid to tackle oil. Try Dr BrandtPores No More Cleanser (30). Pore-fect.


Not only doesretinol smoothwrinkles, itcan also helptomaintain ahealthy pH

Rebalance your pHREVITALISE

YOUR SKIN

gentlest exfoliators are scrubs with fineparticles. Try Biotherm Biosource ClarifyingExfoliating Gel. Or use a soft-bristled rotatingbrush like Clarisonic MIA 2 Kit on the lowestsetting to minimise irritation. And makesure the glycolic peel has a neutralisingproduct to return the skin to neutral afterthe exfoliation. Try Malin + Goetz GlycolicAcid Face Pads (38). Ap-peel-ing.

Clarisonic MIA2 Kit, 125;BiothermBiosourceExfoliating

Cleansing Gel,15.50

PhilosophyHope In AJar, 34;

John MastersOrganics

100% ArganOil, 32.50

ElemisBalancing

Lime BlossomCleanser, 21;

Dr AndrewWeil for

Origins Mega-Mushroom

Cleanser, 26

Gravity-defyingmovesandhardcorebarrecore findoutwhathappenedwhenWomensHealth readers took theAlways InfinityChallenge

The new Always Infinity pad is set

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you can get on with your day, no matter

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to buy at most Boots stores.

there was time for the readers to havetheir diet analysed by nutritionistKate Arthur. Its all about gettingthe balance right, she explained,emphasising the importanceof not cutting out carbscompletely. Youll hitthe wall if you dont havethem before a workout.The packed schedule of the

day also featured discussionsabout the new Always Infinitypads, with their ground-breakingInfinicel technology.Having previously tried them, one

reader said, It felt as though I wasnt

here do you findfitspiration? Fora few luckyWomensHealth readers (along

with Cosmopolitan, Zest and Companyfans), the answer is tucked away on aLondon side street. In just one day atthe LondonDance Academy, AlwaysInfinity curated the latest hip and healthyworkouts and recipes along with thesecret to finding the perfect bra.The team hit the studio for a day of

gravity-defying asanas, hardcore barrecoreworthy of Darcey Bussell, while chattingto fellow well-thy warriors.In between the energising classes,

W

To find out more about the Infinity range, visit always-info.co.uk

even wearing a pad, which is exactly whatyou want when you arewearing one.

The readers were wowed bythememory foam quality, too.The fact you can scrunch it upand it goes back to its originalshape is amazing.Welldone! one said.And whatever challenges

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Editor

Farrah StorrManagingEditor/

PictureEditor

Emily Murphy

Editorial

Assistant

Amelia Jean Jones

ChiefSub-editor

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Alice Palmer

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Adriano Cattini

FeaturesEditor

Amy Grier

If youhave thewillpower of Liberace at a Swarovski salewhen it comes to resolutions, getsomepointers fromour contributors onhow theyllmake 2014 their fittest year yet

Deputy

FashionEditor

Charlie Lambros

Junior

Designer

Ana Ospina

THEPHOTOGRAPHER

Ben KnightIn 2013 an old hamstring injurystoppedme inmy tracks. In 2014Ill listen tomyphysio. A newpairof trainers for Christmasmight

ease the pain. Hint hint.

THEJOURNALIST

Helen FosterIm doing theDisneylandWineandDine half-marathon. You runin the parkwith the characterscheering you on and finish at a

food festival. [Er canwe come?]

THEBLOGGER

EllaWoodwardI want to turn yoga into adaily

routine. Ill keep amat rolled upundermybed todoonline classes fromyogaglo.com.Anyexercise I cando inmyPJs is finewithme.

THEILLUSTRATOR

Ian StevensonI got toodistractedbyTV in2013 todoanythinghealthy. So in 2014 Illeat fewerdoughnutsanddoZumbaonmycommute. [If youre luckyenough to catch this, tweet us]

THEYOGI

Nahid de BelgeonneI read that taking regular holidayslengthens your life, so after a

busy 2013 Imgoing tobookminibreaks throughout the year. Thats

an easyone to stick to.

THE CONTRIBUTORS

ContributorsFreyaCarr, EstherCoombes,AlexiaDellner,ChristobelHastings,Yanina Iskhakova,KaminMohammadi,

FayeOSullivan, JoannaRobinson,DanRookwood,SarahRowland,EmilyRusby

Celebrity Editor

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Contributing

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Karen Foster

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CEO,HearstMagazinesUK

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ExecutiveVicePresident,

GeneralCounsel,ChiefAdministrativeOfficer

Paul McGinley

RodaleInternationalRodale Inc, 33 East Minor Street, Emmaus,

Pennsylvania 18098, USA

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EditorialDirector,RodaleInternational

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RunnersWorldandBicycling

Veronika Taylor

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EditorialAssistant

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ProductionAssistant

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ExecutiveDirector,BusinessDevelopment

andMarketing

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Director,BusinessDevelopment

andMarketing

Angela Kim

Manager,BusinessDevelopment

andMarketing

Maria Urso

BusinessManager

Jennifer Lally

Coordinator,BusinessDevelopment

andMarketing

Dana Rich

ItsGoodtoBeYou


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PHOTOGRAPHY:BEN

KNIG

HT

Celebrity trainerNicoleWinhoffer is thewomanbehindMadonnasage-defyingbody. Butwhats her own foodandworkout regime like?

Mylifeon aplate

THE EXPERT VERDICT

J A N U A R Y / F E B R U A R Y 2 0 1 4

WHs nutritionist Dr Christy Fergusson

gives her opinion: Although Nicole

is mindful of what she eats, she does

often skip lunch and dinner and opt

for protein bars and snacks instead.

Switching her cereal to an alkalising,

low-glycaemic green juice and eating

lunch would make her less likely to

reach for a snack. Meanwhile,

replacing cofee with yerba mate

tea would give her a boost without

being overstimulating. Nicole should

also consider swapping peanut

butter for almond butter if she craves

something sweet, as its lower in

saturated fat. And while cooking

without oil or butter cuts fat, she could

use coconut oil, which is thermogenic,

making it great for weight loss. She

should try organic protein bars that

are made from organic ingredients.

They are raw, nutrient-dense and are

a good protein source great for

someone as busy as Nicole.

I take a lot of

supplements.

Apple pectin

is good for

burning fat.

My GP also

advised me to

take omega-3

and iron due to

all the exercise

I do 12 to 14

hours a week.

I travelled a lot

this week,

including a

30-hour flight.

I grabbed food

en route and on

the plane, but

I prefer to eat

proper meals as

when I snack,

I just want to eat

all day long.

I eat some carbs

and protein at

least an hour

and a half before

training and

then afterwards.

Protein helps to

rebuild muscle.

Im usually quite

strict with my

diet fromMonday

to Friday.

I do two sessions

a week with my

personal trainer.

A mid-afternoon

snack gives me

the boost I need.

I start of with

30 minutes on

the treadmill

and bike, then

I work on core

exercises.

I change my diet

every six months

using research

I do online. I test

things on myself

and record the

changes in my

body and energy

levels. I had a

nutritionist when

I was a dancer so

Ive learned a lot.

I did an hour

of toning and

45 minutes of

cardio today.

I focus on one

area of my body

per week with

15 full-body

exercises using

body weights,

bands or

dumbbells.

Breakfast is

glucose-based,

low in fat and

high in fibre and

protein. I have

an active day so

I need the carbs

in the morning

to give me

energy, which

I burn of

through the day.

8amAll-Bran with

soy milk, an

espresso and

water.

12pmSmoked salmon

with green salad,

olives, avocado,

cucumbers and

tomatoes.

7pmPumpkin soup.

7:30pmGrilled chicken

with steamed

vegetables.

7:45amAll-Bran and

a cofee, both

with soy milk.

11amPeanut butter

protein bar.

3pmBrown rice cake.

7pmTurkey sandwich

on wholewheat

bread with

mustard.

9pmOrganic roasted

almonds.

8amSpelt flakes and

a cofee, both

with almondmilk.

11amPeanut butter

protein bar.

3pmGreek yoghurt.

5pmTuna Nioise

salad with

tomatoes,

pured carrots,

parsnips,

steamed spinach,

half an avocado.

8amAll-Bran and a

cofee, both with

almond milk.

12pmPeanut butter

protein bar.

2pmGreek yoghurt.

5pmSteamed

chicken,

mushrooms

and butternut

squash with

avocado and

beetroot.

9amSpelt flakes with

almond milk.

2pmBrown rice

cakes.

5pmSkinless

roast chicken

with steamed

vegetables and

tomatoes.

6:30pmA handful

of unsalted

peanuts with

green tea.

7:30amAll-Bran cereal

without milk and

a black cofee.

11am2 litres water.

12:30pm2 tbsp all-natural

peanut butter.

2pmGrilled chicken

breast with

brown rice and

vegetables,

drizzled with oil.

6pmPumpkin soup.

9amAll-Bran cereal

and a cofee.

10amRoasted nuts.

1:15pmGrilled chicken

with spinach

salad, avocado,

steamed

broccoli,

lemon dressing.

3pmGreek yoghurt

6pmGrilled fish

with chicory.

MON TUE WED THU FRI SAT SUN

ASTOLD

TO:AMELIA

JEAN

JONES.PHOTOGRAPHY:ADAM

RIN

DY/HCF.PROTEIN

ORGANIC

FOOD

BARS,23.99,EVOLUTIO

NORGANIC

S.CO.U

K


Documents

Women’s.Health.UK – January – February 2014