Here’s how strength training can get you a better bikini body...

More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits.

Whether you’re using the TRX, doing a kettlebell class or using a pair of dumbbells in your HIIT circuit – you are strength training! It’s not all about weightlifting belts, clouds of chalk and groaning as loud as you can – though, that’s all welcome, too! It is, however, about using weights that truly challenge you, promoting muscle growth that in turn elevates your fat burn. The result is a leaner you, with a higher metabolic rate throughout the day. 

‘It’s estimated that for every half a kilo of lean muscle you gain, your body will burn 35-50 extra calories each day just to maintain it,’ explains John Shepherd, author of new book Strength Training for Women. ‘Regular cardio exercisers may lose weight but end up with a body that lacks tone and holds fat around key “problem” areas, such as the abdomen and hips.’ But those aren’t the only benefits you’ll experience – that’s just the beginning.

‘Resistance training will also boost your hormones,’ explains John. Basically, the more you pick up the weights, the more your levels of growth hormone are elevated. Why is this desirable? Well, along with playing a vital role in shedding fat, growth hormone also helps to slow the effects of ageing, according to John. Who wouldn’t want that? As we age we also experience a higher risk of osteoporosis, and strength training is an effective way of combating this. Not only do weights build muscle but they strengthen your bones, too, which is ideal for overall health as well as preventing injury.

Strength training also challenges your body in all different planes of motion, boosting its ability to master complex moves – especially ones that’ll help you in everyday life. We’re talking lifting, carrying, picking things up – that’s why it’s considered functional fitness. 

Don’t know where to start? John’s book is a great place, but if you want a taster, check out this workout he put together. It’s suitable for all levels, targeting the whole body using compound exercises. ‘These moves work numerous joints,’ explains John, ‘making them more functional and calorie-burning.’ Always use weights that prove difficult in the final reps of each set without compromising form – but if you’re new to weights, start out light and focus on building strength and technique. Everyone should add weights each month to encourage progress.

HOW TO DO IT

Always warm up before and cool down after this workout. Do each of the two workouts once a week, leaving at least 48 hours between each.

Workout 1: Metabolic and hormonal booster

Perform 3 x 10 reps of each move. Take enough recovery to allow for each set to be completed optimally.

Workout 2: Pyramid with body shaping fast-twitch fibre emphasis

Perform 8 reps using a light weight, 6 using a medium weight, then 2 x 4 reps using a heavy weight.

Workout 1

 Rear foot elevated split squat

Areas trained: glutes, hamstrings, quads, calves

Technique

1. Holding dumbbells by each side, stand in front of a bench and place the toes of your rear foot on it. Hop your standing leg forward and place your foot flat on the floor. This is your starting position.
2. Keeping your trunk upright and looking straight ahead, bend your front leg to lower your body to the ground. Lower until your thigh is approximately  parallel to the ground. 
3. Push back up strongly and repeat. Perform the allotted reps on one side, and then the other to complete a full set.

Seated shoulder press

Areas trained: shoulders, triceps

Technique

1. Sit on a bench holding dumbbells in front of your shoulders.
2. Press the dumbbells up to the ceiling, bringing them close together at the top of the movement.
3. Lower under control and repeat.

Single-arm kettlebell swing

Areas trained: quads, hamstrings, glutes, core, back, shoulders

Technique

1. Take hold of the kettlebell in one hand with your knuckles facing away from you. Stand with your feet just beyond shoulder-width apart. Let the kettlebell hang down at arm-length in front of your body and let it drop down and through your legs.
2. Move with the fall of the kettlebell and let your bottom move backwards and torso incline forwards with knees soft. As the momentum of the weight begins to stall and go in the other direction, ‘snap’ your hips to impart more momentum onto the kettlebell to drive it up again.
3. Let the weight fall back down and repeat. Perform the allotted reps on both sides to complete a set.

Plié squat

Areas trained: glutes, hips, hamstrings, quads, calves

Technique 

1. Holding the dumbbells with your knuckles facing away from you in front of your hips, stand with your feet wider than shoulder-width and turned out, making sure that your feet and knees are similarly angled.
2. Bend your legs to plié and then extend them to stand back up and repeat.

Workout 2

Clean

Areas trained: back, shoulders, glutes, hamstrings, quads, calves

Technique

1. Take hold of a barbell from the floor with your knuckles facing forwards and hands just further than shoulder-width apart. Keep your heels on the floor, arms extended and head up.
2. Drive up to lift the bar from the floor, keeping your shoulders over it and your knees bent.
3. As the bar approaches hip-level, drive your hips forwards and now pull on the bar with your arms. As you do this, switch your grip from overhand to underhand and ‘catch’ the bar in a racked position on the front of your shoulders.
4. Keeping your back flat, control the bar down to the floor, bending your knees and folding forwards, first to your thighs and then to the floor.

Squat

Areas trained: glutes, quads, hamstrings, back

Technique

1. Support a barbell across the fleshy rear part of your shoulders (avoiding contact with your top vertebrae). Pull the bar down onto your shoulders to 
2. fix it in place. Keep your head up and maintain the natural curve of your spine.
3. Bend your knees to lower the weight as far as your flexibility allows. Keep your knees behind your toes as you go.
4. Push through your heels to stand up and repeat.

Deadlift

Areas trained: glutes, quads, hamstrings, lower back

Technique

• Squat down slightly with your feet under the barbell and take hold of it with both hands.
• Straighten your legs to start to move the bar upwards, keeping your arms long and the bar close to your shins (don’t pull with your arms).
• Extend your hips to stand upright with the bar across the front of your thighs.
• Return to the start and repeat.

Bent-over row

Areas trained: upper back, biceps, lower back, glutes, hamstrings

Technique

• Keeping a bend in your knees, hinge at your hips so your upper body is almost parallel to the floor, holding a barbell with arms extended towards the floor.
• Squeeze your shoulder blades together as you row the barbell up towards your hips.
• Slowly lower and repeat.

• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
• Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
• Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.
• Boost energy with quality protein. Protein is an essential part of any healthy diet, but it’s important to vary your diet with fish, chicken and turkey, dairy, and plant-based protein sources, such as beans, nuts, seeds, and non-GMO soy products. If you eat red meat, opt for organic, grass-fed rather than processed meats, such as hotdogs, bacon, and salami, which have been linked to an increased risk of cancer.

• Focus on whole, plant-based foods. Diets such as the Mediterranean diet that emphasize fruits and vegetables, seafood, and healthy fats can help control your weight and reduce your risk for certain diseases. Carotenoid-rich fruits and veggies, such as tomatoes, carrots, sweet potatoes, melons, and peppers, may even reduce your risk for breast cancer. Add leafy green vegetables and a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day. Try to find organic, minimally processed, or locally grown foods whenever possible and make these foods the mainstay of your diet.
• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. Dairy products are high in calcium and recent evidence suggests that consuming whole-fat dairy can also have beneficial effects on weight control. Consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens as well.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis and postmenopausal breast cancer. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Both alcohol and caffeine can also worsen PMS and menopause symptoms and adversely affect fertility. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.
• Cut down on sugar. Sugars that are not found naturally in foods contribute zero nutrients but lots of calories to your diet. Naturally occurring sugars are found in products containing milk (lactose) and fruit (fructose), while added sugars can be found in the most unexpected foods, often hidden in the ingredients list as agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, high-fructose corn syrup, invert sugar, maltose, malt syrup, and more.

Jade Jones is one of GB's biggest hopefuls to medal at the London 2012 Games in her sport taekwondo. We catch up with her and talk health, fitness and pigging out!

19-year-old taekwondo sensation Jade Jones has had an amazing Junior career winning silver at the World Junior Champions in early 2010 followed by a bronze at the Youth Olympics qualification, only to go on and win Gold at the Youth Olympics final in Singapore, a feat that quite rightly earned her the title of BBC Wales Young Sports Personality of the Year.

Then in 2011, making her move into the senior ranks, she claimed gold at the US Open beating some well-known and respected martial artists along the way and then proceeded to collect a whole string of medals at the German Open, World Championships, French and British Open. Now looking on to 2012 Jade is being tipped as one of Britain’s best medal hopefuls at the London 2012 Olympics. Read on to find out what it was that got Jade into the sport, what she likes to do on a day off from her gruelling training regime and more.

How did you get into taekwondo?
I was actually about 8 years old when I first got into taekwondo and I was introduced to it by my grandad as a way of keeping me off the streets. I then just really enjoyed it so carried it on but had no idea I would be competing in the Olympics one day. It was only when I was about 15 that I actually realised that I wanted to do it as a career and try to take it as far as I could, which is basically gold at the Olympics.

Is that when you realised you were good at it?
Well my coach said I was a natural straight away since I was always flexible and quick and therefore able to land head shots that will now be worth 3 points at the Olympics. But then being selected to come to the GB training camp in Manchester at 17 was a sign that I was good enough for the Olympics and winning the Youth Olympic gold medal in 2010 was I suppose when I arrived on the international circuit properly.

What else do you do to stay in shape for taekwondo?
Well I train 4 to 5 hours a day, a few in the morning then 2 in the afternoon, and we lots of different types of training, obviously the kicking and fighting side but also weights, plyometrics, conditioning, cardio, and agility. Neil (Parsley, strength and conditioning coach at GB Taekwondo) will also have us do strength and endurance tests throughout the year to monitor how well we’re doing. They can range from running tests to press ups to planks but it’s all designed to give us a good mark of where we are throughout the year.

Do you enjoy any other sports or martial arts?
Yeh I love all sports and really love watching them, but unfortunately with my schedule I don’t really get a chance to play any other sports. Even when I do have some free time I’m so tired from training I usually just chill out with friends, watch some movies or if I have the energy maybe shop, I love to go shopping!

Why do you think more women should try taekwondo?
I do think it’s really important to be taught so you can defend yourself but also it’s a more fun way to keep fit than say running or cycling which some people can find gets a bit boring at times.

What do you like to do on a day off from training?
Anything that’s not too exhausting since I’m usually so tired from training. So I go to the cinema a lot or just catch up with friends and hang out.

What’s your favourite junk food?
I’m really bad and have such a sweet tooth, so when I pig out I’ll have so much ice cream, chocolate and sweets. Luckily though my nutritionist at GB Taekwondo does let me have the chocolate protein bars from Myprotein.com after training and they taste sooooo good, so I don’t feel as bad eating them.

Who do you look up to sporting-wise?

My sporting hero is my coach Paul Green, who most people won't know of but he is a true inspiration to me. He was an amazing fighter and had the potential to easy get gold at the Olympics, but he ruptured his groin beforehand and couldn’t fight properly. He’s also an amazing coach!

Jade Jones is fuelled by Myprotein.com, the UK’s number one online sports nutrition brand and supplier to many of Britain’s Olympians such as World 400m Champion Dai Greene, World 100m backstroke World Record Holder Gemma Spofforth and 11-time Paralympic gold medallist David Roberts.

Beat your diet downfalls and lose those hard-to-shift pounds with these figure-friendly fixes

There’s no magic solution to slimmer thighs or a flatter tum, but if you want to shake off that excess weight and look your best for the sunny days ahead, you need a smart strategy. First things first, you have to figure out what might be stalling your weight-loss progress. 

So we’ve rounded up some of the most surprising diet saboteurs to help you avoid them and whittle away those wobbly bits once and for all.  

You’re eating too many ‘healthy’ carbs

You baulk at the sight of a croissant and wouldn’t dream of letting a chip pass your lips, but you start the day with wholegrain rice puffs and fill up on a big bowl of wholemeal pasta at dinner. Sound familiar? We all know that white versions of these kitchen cupboard staples spell bad news for our waistlines, but even their brown counterparts aren’t as virtuous as they may seem. Although complex carbohydrates are an important macronutrient in any balanced eating plan, a carb-heavy diet leads to weight gain by increasing blood glucose levels and making your body more resistant to insulin. This means that instead of burning carbs for energy, your body stores them as fat. Instead eat more protein – a study by Cambridge University and the University of Sydney found that this helps to keep your appetite in check.

Wise up: Pile half your plate with non-starchy veggies like broccoli and cauliflower, one quarter with protein (pulses, turkey or lean beef), and the other quarter with complex carbs (brown rice or sweet potato) and good fats such as olive oil or avocado. 

You’re being too good

You’ve been told over and over that counting calories is the key to successful weight loss. Well, counting calories can certainly help in the battle against the bulge, but totting up your daily intake isn’t really sustainable in the long term. Plus you’ll find your weight will start to plateau after a certain amount of time, as your body fights back by slowing your metabolism and increasing your hunger. Emerging research suggests that if you really want to keep your metabolism ticking over nicely you’ll need to bend the weight-loss rules slightly by ditching your diet once a week. Having a cheat meal can really help you stick to a healthy diet the rest of the time and keep your willpower firing all week long. 

Wise up: Set aside one meal a week to ‘slip up’ and indulge guilt free! Make sure you eat a low-calorie diet leading up to your cheat meal and then splurge on something that you’ve been craving all week. There are a couple of golden rules to follow to ensure this doesn’t foil your get-slim goals, though: schedule your cheat meal earlier in the day – at lunchtime rather than dinner – and stop eating at the first sign of fullness. You may find you get full quite quickly if you’ve been watching your portion sizes while dieting, so don’t feel that you have to clean your plate!

You save your calories for the evening

Eating smaller portions will certainly help to fire up your weight loss, but if you’re making the mistake of saving up your day’s calorie intake for the evening, the scales won’t tip in your favour. Your metabolism takes a dive when you miss meals, as it tries to hang onto whatever calories it can. Plus, skipping meals during the day will make you ravenous come the evening, so you’re also likely to overindulge during a night-time noshing session. This means your body will be flooded with high levels of blood glucose, which your body will store as fat. 

Wise up: Make sure you eat at regular intervals throughout the day, say scientists at the University of Eastern Finland, who recently discovered that skipping meals was associated with weight gain. Your day’s food intake should revolve around three meals, plus two snacks, to ensure blood glucose levels stay stable. Make sure each meal contains a protein source – such as pulses, cheese or meat – to keep you feeling full, and graze on snacks like berries with nuts or oatcakes topped with houmous.

You aren’t dealing with your emotions very well

Are you guilty of eating your emotions? Short-term stress or anxiety can suppress your appetite, as the release of hormones – including cortisol, CRH and adrenaline – makes us feel less hungry because the body goes into ‘fight or flight’ mode to protect us. However, a prolonged response over time can cause hormones like cortisol to signal to the body that it needs to replenish food supplies. This makes us hungrier for comfort foods and slows down the metabolism.

Wise up: Next time you’re stressed, swap comfort foods for a yoga sesh. Concentrating on breathing techniques and flow sequences will help bring your body back into balance and regulate hormone levels. And, instead of eating when you feel blue, look for other rewards to relieve negativity. Have a massage or call up a friend for a good ol’ chat. 

You have a selective memory

Guilty of mindlessly chowing down in front of the computer? Even if you’re watching what you eat 50 per cent of the time, if you’re not careful the other 50 per cent you’ll pack on the pounds. It’s difficult to keep tabs on what you’re eating when you’re distracted – and when you’re multi-tasking your brain isn’t as efficient at detecting fullness. 

Wise up: Schedule time into your day to dedicate to mealtimes. Make eating an occasion that takes you away from whatever task you’re doing. Eat at the dining table instead of on the sofa and make sure you chew food properly. Spend a few minutes a day writing a food diary of everything you’ve eaten and review it at the end of the week.  

Eat well, but spend less, with our penny pinching tips

If you want to fatten your purse while you whittle your waistline, you need to get creative. Healthy food doesn’t have to mean pricey food. You simply need to employ three key skills: top-notch organisation; super-shrewd shopping and culinary creativity. Check out our great diet-optimising tips to save time and money. Ker-ching!

1. Plan ahead

At the end of each week, scribble down a healthy-eating plan for the week ahead. Figuring out which meals you’re going to make during the week will save you time and won’t stretch your purse strings. ‘Only buy food that can go well with what you already have in your fridge so you are not wasting anything,’ advises Nature’s Plus nutritionist Michela Vagnin (naturesplus.com). ‘Make a weekly menu plan and buy only what you need to prepare it,’ she adds.

2. Cook in bulk

Once you’ve stocked up on key ingredients, make bigger portions for dinner that will cover you for two meals and then take any leftovers to work. When you have extra time on weekends make up batches of your favourite soups, stews and stir-fries. Then divide them into individual portions and freeze until they’re needed. 

3. Go meat-free

A study published in JAMA Internal Medicine revealed that vegetarians have lower blood pressure than meat eaters. Further research shows, on the whole, those following a plant-based diet have a lower risk of diseases like cancer and type 2 diabetes. Remember, meat doesn’t have to be the centrepiece. You can bulk up dishes with quinoa or eggs, beans or lentils and they’ll still pack a protein punch. ‘High-fibre food like legumes are good for constipation and weight loss. They’re also nutrient dense, so great for your skin and immune system,’ says Michela. 

4. Be restaurant savvy 

When you’re watching your wallet, dining out is usually a big no-no. But if you’re clever about it, you can still enjoy the luxury of eating out. Skip starters and order a vegetarian meal instead of a meat-based dish, as these usually tend to be cheaper (and often healthier). ‘Also remember that alcohol in restaurants is quite expensive, so stick to water or choose restaurants where you can bring your own (BYO),’ suggests Michela. ‘If you feel like a drink, maybe have an aperitif at home with friends before heading off to the restaurant. Alcohol-free nights will make a big difference to your weekly budget and will also be a good detox,’ she adds. 

5. Eat in season

Sick of splashing out £4 on a punnet of blueberries? If you don’t want to miss out on getting your five-a-day, simply eat fruit and veg in season when it’s cheaper. And if you don’t want to forgo organic food, head to your local farmers’ market at the end of the day to get the best prices on organic produce. Alternatively, you could sign up to an organic veg box scheme where you can order weekly groceries online – pick the cheapest box of the week and you’ll get fresh fruit and veg delivered straight to your doorstep. ‘Cauliflower, celeriac, leeks, parsnips and swede are all in season now. These can all be made into stews or toasted in the oven with herbs or spices to give them an extra kick,’ recommends Michela. 

6. Be inspired

Love browsing the shelves of your local health store, but hate the knock-on effect it has on your bank balance? Make your own versions of foods like smoothies, houmous, granola and ‘fruit and nut’ bars and you’ll save money (and calories) in the long run. ‘Remember, cooking your own food is usually cheaper than buying pre-made pre-packed food,’ says Michela. 

7. Don’t always look at best-before dates

British households end up throwing away a whopping 7 million tonnes of food every year. And, while nobody wants to eat food that’s gone off, best-before dates aren’t always the best indicator of whether food is still safe to eat. There’s a big difference between best-before dates and use-by dates. ‘Best-by dates refer to foods that are best before that date – after that date they might not be as fresh, but will still be edible – whereas use-by dates refer to foods that expire before a specific date. Always choose food with longer expiry dates, especially for weekly shopping,’ advises Michela. 

8. Outsmart your supermarket

Supermarkets are designed to squeeze as much money out of you as they can, so you have to shop smart in order to sidestep the overspending traps. First up, don’t feel the need to fill up your trolley; if you’re not doing a weekly shop, pick up a basket instead. You won’t want to carry a heavy basket!  ‘And buy loose fruit and veg rather than pre-packed, as this will save you the packaging money,’ adds Michela. 

9. Take a multivitamin

A balanced diet is a good place to start if you want to improve your health, but if you really want to give your body a boost, taking a daily multivitamin can be a helpful aid. ‘When you buy supplements, buy them in larger sizes. Although you have to shell out more cash initially, they’ll last you longer and you’ll save more money overall,’ says Michela. 

10. Use your freezer

Fed up of having to toss away veggies week after week? Use your freezer’s ice cube trays to freeze fresh vegetables. Purée greens like spinach and broccoli, spoon into the trays, and then use them whenever you want to make a homemade smoothie or juice. You’ll find it’s much cheaper (and healthier) than buying shop-bought versions. 

If scanning the yoga timetable leaves you lost and confused, don’t panic. Just check out our simple guide to yoga styles old and new

From Ashtanga to Bikram – and beyond – the variety of yoga styles on offer in gyms and studios across the country is amazing. ‘It’s awesome that there are so many different types of yoga,’ says yoga instructor and key leader at Lululemon Katy Bateman (redpandayoga.com). ‘There’s a style for everyone!’ So how do you work out which class ticks your fitness boxes? ‘We all demand, want and need different things for our bodies. Whether you want to flow, sweat, invert, rejuvenate, recover or relax, there’s a practice out there for you,’ says Katy. ‘But our bodies (and minds) don’t necessarily need the same type of practice all the time – sometimes you want to stretch and strengthen, sometimes you just want to chill – there’s a whole menu of yoga out there to feed our bodies with what we need.’ So, whatever you fancy, check out the WF guide to some of the most popular yoga styles out there – plus some of the very latest classes to hit the mat – to find the perfect class for your mood!

Iyengar

Overview: Developed by BKS Iyengar, this is a technique-focused style of yoga. It concentrates on getting the correct alignment, and yoga blocks and straps are often used to assist with this.
Benefits: You’ll really nail every pose. And it’s perfect for injury rehab as it’s slower paced, but technically focused.
Expert tip: ‘The use of props (blankets, bolsters, belts, bricks) help to move students deeper into poses, and has influenced many schools of yoga,’ explains Katy. ‘It’s great for newbies.'

Bikram

Overview: Developed by Bikram Choudhury around 40 years ago, Bikram yoga classes are a sweaty affair.
They are held in heated rooms (around 40°C) to aid detoxing and help muscles lengthen, and follow a set sequence of poses. It doesn’t move quickly in the same way that a flow class does, as poses are held for longer. Bikram is very popular and classes are held nationwide.
Benefits: The heat is said to help the body detox and can help to boost your flexibility.
Expert tip: ‘The heat is used to aid sweating, detoxing, sweating, strengthening, sweating and… Did I mention sweating?! Suitable for all levels, but remember to drink lots of water the day before your class – and after the class!’ says Katy.

Ashtanga

Overview: Ashtanga is a lively style of yoga that follows a set sequence of postures. It’s flowing in nature and is a physically challenging style of yoga.
Benefits: The sequence is always the same so you’ll master it after a few sessions and be able to relax into the class.
Expert tip: ‘This demanding practice is not for the faint-hearted and will see you sweat,’ says Katy. ‘I’d recommend beginners take a few slower-paced Hatha classes before embarking on an Ashtanga session, to get used to the postures.’

Anusara

Overview: This style is all about reaping the mental and spiritual benefits of yoga.
The idea is that the physical practice can help to let your inner goodness shine through.
Benefits: It’s a great way to clear your head and refocus on the things that are important to you. Perfect if you’ve got a lot on your mind.
Expert tip: ‘This practice encourages you to move from the heart, focusing on how you feel in a pose, and helping you move your body into its optimum alignment, which can be very therapeutic,’ says Katy. ‘It’s great for all levels, and creates a great foundation for a solid yoga practice.’

Hatha

Overview: Hatha yoga covers any type of yoga that teaches physical poses, but these classes tend to be quite slow-paced and gentle. Classes advertised as Hatha usually provide a good grounding in the basics of yoga.
Benefits: You’ll feel more relaxed and give your body a good stretch out, without the intensity of some of the other classes.
Expert tip: ‘If a class is labelled “Hatha” it will probably be a bit slower, focusing on the alignment of your body and playing with some classic sun salutations,’ Katy says. ‘It’s perfect for all levels – beginners, intermediate and advanced all benefit.’

Vinyasa

Overview: This is a very fluid practice, which enables you to get your heart rate up. It’s a very similar style to Ashtanga, but doesn’t follow the set sequence of Ashtanga, so every class will vary.
Benefits: You’ll never get bored, as each class is different from the next.
Expert tip: ‘It’s a dynamic style, but suitable for all levels. As with many styles of yoga, teachers often give variations on poses for different levels as you move through the sequences,’ Katy explains.

Don’t let your fitness goals fall by the wayside this Christmas. There's always time for a quick workout - no matter the season.

Every year the holiday season sneaks up on us and before we can get a handle on the chaos, fitness has dropped way down the priority list. It can be tempting to postpone any workout plans until further notice.

Staying fit throughout the holidays not only helps to keep you in shape, but exercising will make you more productive and give you an energy boost. Here are 8 fast workout ideas for even the busiest schedule.

Fast classes

Health clubs and gyms know what we’re going through balancing a million things at once and barely having time for a lunch break some days. That’s why Virgin Active (virginactive.co.uk) runs fast classes: group exercises classes that last no longer than half an hour while promising to give you a workout that feels way longer. Check out twentyfour – a fat-burning session that gets you twisting, pushing and pulling in every direction while boosting metabolism and raising the heart rate.

Late-night affair

There’s nothing worse than rushing to the gym for a quick in-and-out session and being faced with a crowded gym floor, shower queue or sparse equipment. This kind of session involves weaving through people, wasting time trying to find a decent spot and waiting around for the dumbbells you want or the squat rack to free up. So, if your schedule allows for it, choose the absolute least busiest times, like late at night. You’ll get your pick of the kit, shower cubicle and mat space. No dilly-dallying. No fuss. No wasted time.

Cardio, meet strength

For the next few weeks, forget about separating cardio and strength days. Spin Mondays, leg Wednesdays and circuit Fridays can wait – over the party season there’s no reason why you can’t get your cardio and strength fix in one swift session. Creating a cardio workout using resistance exercises with little rest between sets means you’ll tick both boxes, so get moving with box jumps, mountain climbers and jumping lunges for now. Check out our tips in our ‘Make cardio your strength’ box.

More, but less

However many times you usually exercise, cut it. Switch from five to three sessions a week without sacrificing any of the effects by taking it up a couple gears when you are working out. Thinking quality over quantity could save you precious hours, and is as easy as modifying your moves. Turn squats into squat jumps, press-ups into press-up renegade rows and runs into sprint sessions. Cut rest periods, opt for supersets and incorporate warm-ups into sets, too.

Make your commute count

Currently taking the bus, train or car to work? Get yourself a decent backpack, a good pair of trainers and run or cycle instead. Not only will you be getting your workout done and dusted before you even start the day, but you’ll also be unleashing that eco warrior within. The environment, as well as your schedule, will thank you for it.

Keep it in the bedroom

No, not that! We’re talking, wake up, work out, get ready and go. Sounds too easy, doesn’t it? Well, why shouldn’t it be? There are plenty of ways to work out at home and if you complete a quick and intense bodyweight workout in your bedroom before you even take your morning shower, you’ll barely notice the dent in your day. Burpees by the bed, anyone?

Social affair

Around Christmas time, when everyone’s struggling to keep up with their schedule, for some reason we all think it’s a great idea to make loads of social plans, too. Not just with our best mates and families but with old friends for reunions. It doesn’t make sense, but we’re all guilty of it. So why not make your social events exercise-related? You could all go for run together, try a new class (great for a talking point afterwards, too) or hit the gym. Double whammy or what?

Make life harder

Yep, you read that right. Do exactly what you normally do every day but make it more difficult. The lift should become a stranger, while the stairs an acquaintance, shopping trolleys should be abandoned for your new best friend, the basket, and don’t you even think about driving a walkable distance. All of these switch-ups will get you burning calories while barely affecting your time.

Recover on-the-go

Refuelling and replenishing your muscles after a tough workout is essential. Not only does muscle growth encourage a boosted metabolic rate and in turn fat burn, but you also need your hard-working muscles to repair in time for your next session. Getting post-workout nutrition isn’t rocket science, but making it quick and convenient can be tricky. 

Make cardio your strength

Fat loss expert Dave Fletcher (theodysseyway.co.uk) explains how to make your cardio and strength workouts a match made in heaven.

1. Try a circuit of low-rep exercises with little rest to keep the heart rate up. This is the best way to maximise fat burn within a single workout.

2. Perform big, compound movements like squats, deadlifts, shoulder presses and press-ups. Now is not the time for bicep curls.

3. Do heavy reps to stimulate your fat-twitch muscle fibres, which will help to boost metabolism.

Want to make your workouts easier and get more out of every session? Follow these top tips and tricks to boost your results

When you first started working out, you were probably up to your eyeballs in exercise rules: engage the core, don’t strain your neck, don’t let the knees go past the toes and so on. 

Newcomers to exercise tend to make the extra effort to stay on the straight and narrow when it comes to following these guidelines, but those who are incredibly well-versed in working out often forget these all-important rules – and sometimes going back to basics is just what you need to make your workout as efficient as possible. Here are the 10 commandments of training and why you should never (ever!) forget them.

1 Don’t lock out

Keeping your elbows and knees slightly soft, even during full extension, is in your interest not only in terms of joint health, but also in making your workout more effective. ‘Not locking out when lifting weights will prevent joint deterioration and reduce your chances of joint-related niggles and injuries,’ explains personal trainer Dave Fletcher (theodysseyway.co.uk). Keeping your joints soft also calls for muscle recruitment throughout the entire move, as it doesn’t allow them to catch a break at the top of the motion. More work equals better results, right?

2 Eat wise

You don’t need us to tell you not to eat heavy meals too close to a workout – you’ll soon feel it if you do. The reason you might feel a little worse for wear when taking on a gruelling session after a big eat is because, when you exercise, the blood flow is directed to the muscles that are working. This means there’s limited flow to the digestive system – something’s got to give.

3 Give yourself a lift

Squats are a big deal now – it’s a fact. While serious lifters have seen the squat as the holy grail of exercise for years, initiatives like the squat challenge have really popularised the move. But a lot of people struggle to perfect the technique and are, as a result, missing out on maximum results. ‘For most people, squatting with your heels raised will dramatically improve your range of motion,’ Dave explains. ‘If you have tight calves, you tend to lean forwards during a squat and unnecessarily load the lower back, so by raising the heels (on a plank or weight discs, for example) you allow a greater activation of the glutes, quads and hamstrings (bottom and thigh muscles), increasing the effectiveness of the move while reducing the risk of strain to the lower back.’

4 Practise your turn-out

We’re not talking ballerina-worthy turn-out, but pointing your toes out just slightly while performing resistance exercises gives you an extra bit of stability that could make all the difference. Keeping your toes pointing forwards might seem like the safest option, but, according to Dave, the stance can feel unbalanced and unnatural since the hips tend
to rotate outwards a little.

5 Have a break

The jury always seems to be out on rest days, with different people recommending different things. Should you skip the gym if you feel rubbish, or just power through like a trooper? And how many rest days should you have per week? Either way, one thing’s for sure: you do need rest days, especially between strength sessions or sessions that target the same muscles again. You’re seriously compromising your safety by overdoing it. Even if you feel okay, your muscles will still be recovering, and won’t be able to perform to the maximum until they’ve been rebuilt.

6 Perfect your posture

It’s not as simple as standing up straight when performing your exercises, although this is pretty important, too. Having good body alignment can boost your progress by helping you perform exercises with better form, so working on your postural alignment outside of the gym is crucial. ‘Make sure you put the time in away from your workouts, too, by stretching, foam rolling and stopping yourself from slouching when you sit down,’ advises Dave.

7 Engage your core

This is probably one of the first rules you learn when you start exercising. Engaging the core almost goes without saying these days, right? But it really is at the centre of everything and ensures your upper and lower body work in synergy, taking the strain away from the lower back and enabling you to lift heavier weights. And you know what that means? Better results.

8 Refuel post-workout

Eating healthily in general is pretty important, but for those who go hard at it in the gym, you need to pay extra attention to mealtimes, too. You’ve probably seen those hardcore gym-goers glugging their protein shakes before they’ve even left the changing rooms, and here’s why: after a workout, the muscles are primed to absorb protein, so you want to take advantage of this. We’re not saying everyone should be on the shakes, but make sure you go for a protein-heavy meal like chicken or fish after you’ve exercised.

9 Prepare and recover properly

Let’s be honest, we can all be a little guilty of skipping warm-ups and cool-downs, even though we know we shouldn’t. And while we know stretching after exercise helps to reduce injury and aches, did you know that warming up efficiently before a workout actually makes the workout easier. How? Stretching dynamically pre-workout, in similar movement patterns to those you’re about to perform, means your muscles will be more elastic and the blood will already be flowing. ‘Stick to dynamic stretches before a workout and static ones after,’ Dave adds.

10 Stay hydrated

Drinking enough water is important, regardless of how often you exercise – the body is primarily made up of fluid, after all. If you start to feel thirsty at any point, then you’re actually already dehydrated. And, while rehydrating is easy enough, taking preventative measures
by ensuring you never reach the point of thirst is even better. Even minor dehydration can affect your endurance and blood flow. The rule? The more you tend to sweat, the more you should drink throughout the day. So keep a bottle of water on you at all times. 

Want to run quicker? Just follow these 5 simple steps

Get stronger

The stronger and more explosive you are, the more force you’ll generate, and the faster you’ll be. Strength training in the gym, coupled with some plyometric exercises, are essential if you want to get faster. Don’t be afraid to lift some heavier weights, in the range of five to eight reps per set, as this is where you’ll see the most strength gains initially.

Become leaner

The heavier you are, the more difficult it is to move quickly, so decreasing your body fat is one of the quickest and easiest ways to improve your speed. What you eat will have the biggest impact here, so you need to be sure that you’re eating for your specific requirements. This will be different for us all, so recording what you eat and finding a way to track your body composition on a regular basis can be very useful to keep you on track.

Improve your posture

Structural balance and good posture play a big part, not only in keeping you injury free, but also in helping you move and breathe more efficiently. And the more efficient you are in both of these areas, the faster you’ll be. Typical areas of weakness that need attention are the hip flexors, hamstrings, glutes and lower and mid-back, which can be improved through exercises such as lunges, deadlifts and rowing variations. 

Work on technique

The more proficient you become in certain movement patterns, the more efficient your body will be and the faster you’ll go. Want to get faster at running? Working on the technical aspects of running mechanics, such as stride length and arm drive, will make a huge difference to your efficiency, and in turn, your speed. To improve stride length for example, think about driving your leg back to push you forward.

Do short sprints

Performing short sprint intervals and improving technique are the quickest ways to improve speed. It’s important to get a good base of overall conditioning and get yourself as strong and lean as possible at the outset, but once you have a good level of general fitness, you need to sprint if you want to go faster. Start with shorter distances of, say 10-30m, and make sure you get complete rest between sets.

Step out of the hurt locker and stay on the safe side with our handy guide to ‘ouch!’ prevention

We know it, and you know it: getting in shape is hard work. Exercise demands a huge amount from your muscles and, occasionally, injury is simply inevitable. 

But, let’s face it, there’s nothing more frustrating than your goals being thrown off track by an annoying stitch during your boxing class or killer back pain during your weights session. 

It doesn’t have to be this way. Figure out the triggers causing you pain – and learn the best way to safeguard your body before, during and after a workout – and you’ll be well equipped to make the most of every single session. 

1. Avoid dizziness

Ever feel light-headed when you’re sweating by the bucket load during your spin class or giving your all on the treadmill? A small study published in the Journal of Nutrition found that being dehydrated during exercise caused dizziness, reduced concentration and fatigue, so fuelling up before your session is really important. ‘Carbohydrate is your body’s primary fuel source for moderate-to-intense exercise,’ explains Reebok Club’s personal trainer and nutrition expert Tim Hart (reeboksportsclublondon.com). ‘If your levels are low then workouts do become harder, as the body has less immediate energy available. If you feel dizzy, rest and recover until the feeling goes before continuing. If dizziness lasts longer than five minutes, end the session or reduce the intensity.’ 

Tackle the problem: Staying properly hydrated is key. ‘For gym training, drink at least one litre of water per hour and an extra litre post exercise,’ Tim tips. ‘For long outdoor runs, sports matches or anywhere in high heat, consume at least one litre of isotonic water during exercise and one to two litres after your workout.’ 

2. Beat lower back pain

If you want to sculpt washboard abs or simply improve your all-over strength, core work is an absolute must. But, when your tummy muscles are weak, your back muscles are likely to take a hit, so it’s vital to work both areas. 

Tackle the problem: Avoid advanced movements if you’ve got a weak back and start with basic core exercises. ‘Lie on your back and bring both legs up into the air, knees bent at a 90-degree angle,’ says Rebecca Gentry, Bodyism performance specialist. ‘Push your lower back into the floor by pulling your bellybutton in towards the spine. As you exhale, slowly lower one leg – keeping it bent – until the heel brushes the floor, then return to the start position. If your lower back lifts up from the floor, or you feel any pain during this movement, stop immediately,’ adds Rebecca. 

3. Tackle muscle cramp

If you’re training for an event and striving to smash your PB or run further than you’ve gone before, muscle cramps are the last thing you need. ‘The primary cause of cramps is sweating during exercise,’ explains Tim. ‘Research indicates that a decreased concentration of electrolyte minerals, such as chloride, magnesium, potassium and calcium, is a big factor in muscle cramps. These minerals are lost through sweat.’ 

Tackle the problem: There’s no cure for sweating, sadly, but you can reduce its effects. ‘An isotonic drink containing sodium and other electrolytes can help to reduce the risk of cramps,’ says Tim. ‘A snack a few hours before exercise – such as some mixed nuts or dried fruit – can also help. However this will not stop the loss of electrolytes once you’ve started exercising. So if you’re exercising for longer than an hour, have some small snacks or an isotonic drink handy while you’re working out.’ 

To ward off cramp before it strikes, eat plenty of leafy green vegetables, such as spinach and kale, for a hit of the muscle-easingmineral magnesium. 

4. Protect your knees

If you’re looking to tone up and boost strength, squats always hit the spot. When performed correctly, squatting sculpts the lower body andsupercharges your fat-burning engine. However, if other areas of your body are tight, such as your hips or hamstrings, pain is likely to be on the menu. 

Tackle the problem: Warming up your knees and butt with some hip extensions will help to take the burden off weak knees. ‘Place a Bodyism Mini Band (bodyism.com) just above your knees to keep your knees in line with your toes, and stop them dropping inwards as you move,’ Rebecca suggests. ‘Only bend to a point where you have no pain, keeping your heels firmly pressed into the floor – then push up through your heels, engaging your bottom, hamstrings and core.’

5. Reduce muscle aches

We’re sure we don’t have to tell you that post-exercise soreness tends to set in a day or so after your workout. Usually the result of overloading muscles, soreness is often necessary to help muscles repair and grow, but that I-can’t-get-off-the-sofa pain stems from an improper warm-up. ‘Foam roller work and stretching can loosen the fascia to allow muscles to work to their full potential,’ explains Rebecca. 

Tackle the problem: What you do before and after a workout is just as important as the session itself. ‘Use a foam roller on the body parts you’re going to work, and on areas of tightness,’ says Rebecca. ‘Follow with dynamic stretches such as arm circles and lunges to activate your muscles.’ If ice baths really aren’t your thing, use good nutrition to help you bounce back. Eat plenty of protein and put watermelon on your shopping list. A study published in the Journal of Agricultural and Food Chemistry found that watermelon juice can help alleviate muscle soreness thanks to high levels of an amino acid called L-citrulline.

6. Dodge stitches

Stitches are a common complaint when overexerting through exercise. Although rarely serious, they can impair your physical performance and reduce the effectiveness of your workout.

Tackle the problem: It’s thought that beginners suffer more than seasoned gym bunnies, so don’t go too hard if you’re a newbie. And, while it’s important to drink water prior to your workout, too much liquid could do you more harm than good. ‘Drinking water before your workout increases your chances of suffering a stitch,’ says fitness expert Dean Hodgkin (ragdalehall.co.uk). ‘There is also anecdotal evidence to suggest shallow breathing, or panting, can be a trigger, so concentrate on deep inhalations and exhalations during your workout.’ 

Garlic has lots of health benefits – it is antibacterial, antimicrobial, antifungal and anti-inflammatory to name a few!’

Most of us have this little bulb in our kitchens and use it for adding flavour to our cooking, but garlic has lots of health benefits and could technically be called an everyday superfood. It is antibacterial, antimicrobial, antifungal and anti-inflammatory to name a few!

One of the key benefits and medicinal uses of garlic is in helping to lower blood pressure, whether you have high blood pressure already or not. There has also been research that shows how garlic can also have a positive effect on your cholesterol, helping to keep it in check. So if you currently suffer from, or are predisposed to cholesterol or heart problems because of family genetics, then definitely add garlic to your cooking as much as possible.

Garlic was actually used to treat gangrene during the World Wars, probably because of its antibacterial and antimicrobial properties, and because one of the key biological components of garlic is a compound called allicin. These days, though, allicin, which is also found in garlic’s cousin the onion, can be used to help support your immune system and, according to research, may help  to prevent certain cancers, such as stomach and colon. 

The antibacterial properties of garlic also mean it helps to fight infections, and there has even been some evidence that it might help prevent food poisoning by killing bacteria, such as E. coli. One study even found that garlic was better at treating campylobacter, a bacteria commonly found in uncooked chicken, than two kinds of antibiotics and may be up to 100 times more effective!

In addition, garlic contains vitamin C, B6, selenium and manganese. Vitamin C is a powerful antioxidant so it also helps to protect your cholesterol from oxidation, the process that can cause damage to your blood vessels and arteries. As for B6, this vitamin will help prevent heart disease by lowering homocysteine, an amino acid that naturally occurs in your blood but can be dangerous when levels get too high. Selenium helps to protect your cells from damage, and manganese has many roles, including helping your body form connective tissue and bone, as well fat and carbohydrate metabolism.

The key to reaping the benefits of garlic is to aim for around two cloves a day and ensure that it’s chopped, crushed or pressed and then left for 60 seconds before cooking to release all of its benefits and flavour. Chopping the garlic and putting it straight into a heated pan or oven will destroy a lot of its goodness, as the oil and allicin needs to be released and the necessary chemical reactions started. So don’t be too tasty to get cooking immediately. 

JUST ADD GARLIC…

GARLIC & SPINACH SOUP (serves 1)

Heat 1tbsp olive oil in a large saucepan and add ½ finely chopped onion and 2 cloves of chopped garlic. Add 3 large handfuls of fresh spinach and 400ml vegetable stock and simmer for 4-5 minutes. Season to taste, blend with a hand blender and serve.

GARLIC PESTO

Finely chop 3 large garlic bulbs and place in a blender with 4tbsp olive oil, 4tbsp (total) pine nuts, pumpkin and sunflower seeds, and a large handful of fresh basil. Blend to a fine paste and stir in 150g finely grated Pecorino cheese. You can add more olive oil if it is too thick or dry. Serve over fresh pasta or with meats.

ROASTED GARLIC AND BUTTERNUT SQUASH HOUMOUS

Preheat the oven to 200°C/400°F/Gas Mark 6. Cut a small butternut squash in half, remove the seeds, rub with olive oil and season. Bake in the oven for 45-60 minutes until soft. About halfway through the cooking of the squash, rub a little olive oil over 2 bulbs of garlic (skin still on) and roast for 20-25 minutes beside the squash. When cooked, scoop the flesh out of the squash and peel the garlic cloves. Place in a blender along with the zest and juice of ½ lemon, and 2tbsp tahini. Blend until a smooth paste and season to taste before serving.

SUPERFOOD STATS

1 clove of garlic (3g) provides you with approximately:
4 calories
0g fat
0g protein
0g carbs
1g fibre

Rock that bikini with pride this summer with these deliciously healthy foods. 

Yo've booked your beach break and bought a new two-piece, but the fear of stripping off has got you panicked. Sound familiar? Then now is the perfect time to kick-start a summer eating plan so you look and feel amazing in time for take-off. 

Quinoa 
This ancient South American grain packs a healthy protein punch, making it an excellent slimming aid. Super-versatile, it can be used to bulk out soups and stews and used in place of your usual carb choice. 

Cherries 
Looking for a fruit that works overtime for your health? Cherries are rich in the antioxidant anthocyanins, which increase fat-fighting enzymes. Plus, these little beauties could maximise workout results by warding off post-exercise muscle pain. 

Salmon 
Want to wage war on wobles? Stock up on salmon when hunger hits. This oily fish is an excellent source of omega-3 fatty acids, which keep skin cells plump, whilst keeping you full - curbing the the urge to snack.

Garlic 
Wonderful for adding flavour to food, garlic helps the liver to filter out toxins in the body. These pungent cloves are also packed with a molecule called allicin, which helps keep your immune system healthy, reducing the risk of summer sniffles. 

Avocados 
Packed with healthy monounsaturated fats, avocados help your body manufacture a compound called glutathione, which is needed to detoxify harmful substances. Plus, the good fat content will help to keep summer skin looking its best while filling you up - so you snack less! 

Strawberries
Nothing says summer quite like a fresh punnet of strawberries, and the good news is that this British seasonal staple is actually a slimming food. They rank low on the glycaemic index, which means they help to control the blood sugar fluctuations responsible for food cravings. Plus, they're a powerhouse of skin-perfecting vitamin C.

Eggs 
Cheap and versatile, eggs are a fab source of appetite-curbing protein, making them a dieter's best bud. A 2008 study published in the International Journal of Obesity reported that eating eggs for brekkie helps to boost weight loss for those following a calorie-controlled diet. 

Lemons 
Lemons are like a magic wand for weight loss. They're detoxifying and help to promote proper digestion, which keeps bloating at bay. If they're not already part of your morning routine, you're missing a trick. Sipping on a mug of hot water and lemon filters away any impurities in your system, boosts the metabolism and keeps your cells hydrated so your skin glows. 

Broccoli 
Make dark green vegetables like broccoli a priority on your plate and the weight will fall off! Why? This green superfood helps your body to flush out everyday environmental chemicals due to its rich sulphur-containing compounds. Steam your veg instead of boiling to keep the nutrient content intact. 

Nuts 
Raw nuts act like a wake-up call for weight loss. Brazil nuts, almonds and cashews are all loaded with protein and omega-3 fatty acids, which help to speed up the slimming process to get you in swimwear-worthy shape.

If you’re not already a coconut oil fan, these clever sachets from Jax Coco are sure to do the trick.

Containing one of the purest extra virgin coconut oils in the world – and produced in less than two hours after the coconut is dehusked – the beneficial oil in Jax Coco Snaps (£8.99 for 24 sachets) is extracted with a state-of-the-art centrifugal system to retain more of its health-giving nutrients.

Perfect for life on the go, simply grab a single-serving size snap and add to a smoothie, your morning coffee, afternoon tea or evening hot choc. If you’re heading off for an impromptu night out after work, a little coconut oil will tame frizzy hair and give it a brilliant shine. Or, swept across your cheekbones, will bring out the natural pigment in your complexion.

We love! 

Find out more at Jax Coco
Stock up on sachets at Honestly Healthy Food

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