Pelvic flaw.

A weak pelvic floor is no fun; trampolines become a thing of the past, Tena Lady pads a shopping list staple. Sneezing, jumping, running – even coughing – all come with the threat of a wet gusset. While often sniggered at, urinary dysfunction is rarely talked about, yet one in three women are affected at some point in their lives. Chances are, you’re one of them.

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60 seconds with Rhiannon Lambert

Rhiannon Lambert, leading Harley Street nutritionist, imparts evidence-based health advice to a whole range of clients – from postpartum mums to professional footballers. An avid foodie and popular face on social media, newspaper and TV circuits (she consulted behind the scenes on the Masterchef series), she also works alongside NHS cardiologists and GPs to demonstrate the influence nutrition can have on illness and recovery. On top of all that she has developed menus at some of London’s finest eateries and has a book, Re-nourish: The definitive Guide to Optimum Nutrition, coming out in December 2017.

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Spa..aaaaaaah!

No matter how many parties the festive period has thrown at you, there’s not much that can’t be fixed by some well administered self care. Now imagine that self care played out against azure skies and rustling palm trees. With an estimated 320 days of sunshine a year, Marbella is a mere three hour hop-skip from the UK, so what better way to kickstart 2017 than with a stint at its Puente Romano Hotel and Spa. For a start there are nine restaurants, a cocktail lounge and a world-class nightclub. A spa resort that allows you to recuperate but also indulge seemed too good an opportunity to pass up. I checked in for a long weekend to find out more.

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Be happy. Be hygge. Broccoli and blue cheese soup

Achingly hip interiors, insouciant fashion and deliciously dark Nordic noir. Is there anything those Scandi cool kids don’t do with aplomb? Apparently not. Now, thanks to hygge, they can add the art of wellbeing to their expanding list of accolades. Hygge is hot here right now (there are no less than nine books coming out on the subject in the next couple of months) but has been a Danish staple for over a hundred years. Loosely pronounced /hue-gah/ it translates as the pleasure you get from being cosy, comfortable and nurtured. It’s a state of mind rather than a physical thing; that warm feeling you get when you’re totally in the moment, taking time out from life to be good to yourself. Think long baths, merino throws, good lighting and hearty food.

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Cold comfort: vanilla, date and chia porridge.

Thanks to 26 Grains and a legion of modern cooks, porridge has had a bit of a makeover since its gruel-like origins and is now a healthy diet staple. It’s low on the GI index, so it releases energy slowly. It’s cheap. And it’s a wonderfully nutritious blank canvas on which to celebrate whatever’s in season. On cold mornings, nothing says cosy more than a bowl of sweet, warm porridge buoyed up with aromatic winter spices. For something so simple – essentially just oats and milk, although you can try different grains to dial up the taste and texture – the possibilities with porridge are endless. Think of the ‘recipe’ below as a base from which you can add your own twists.

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Skinside out: how to eat yourself beautiful

When it comes to your face, you really are what you eat. You can trowel on endless miracle creams, but the appearance of your skin – the body’s largest organ – is often a reflection of what’s going on internally. Nothing beats that natural glow that radiates from deep within, so start loading up on nutritious foods that help promote cell regeneration, reduce free radical damage and keep skin clear and beautiful. Here are your secret weapons:

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Go with your gut.

[As featured in Sheer Luxe]

Put down that matcha latte and quit being mindful for a minute. Getting down with your gut is the health industry’s latest hot topic with wellness insiders, nutritionists, scientists and medics all eager to expound the importance of a well functioning gastrointestinal tract. And for good reason too. Turns out the digestive system isn’t just there to break down the food you eat, it also plays a pivotal role in many of your body’s other processes – from immunity to skin health to serotonin production*.

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60 Seconds with Zanna Van Dijk

Blogger, vlogger, sports model and co-founder of the #girlsgains movement, Zanna Van Dijk is one of the fitness industry’s biggest rising stars. When Women’s Fitness magazine cited her as “one to watch in 2016” they weren’t wrong; she currently has almost 100k Instagram followers and her first book The Balanced Body comes out at the end of the year. I caught up with her to talk smoothie recipes, guilty pleasures and favourite London restaurants.

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Urinary incontinence is no laughing matter.

[As featured in Sheer Luxe]

Heard the one about the mother getting caught short after a particularly vociferous sneeze? Course you have. We’ve all been privy to stories of women who change their knickers three times a day, who leak water when they get out the bath or who loiter around the ladies’ aisle, furtively stockpiling incontinence pads. Heck, some of us don’t even try and hide it. My mum’s all-female pub quiz team are called The Tena Ladies. Oh, how we laugh (while furiously crossing our legs of course), but since when did wetting yourself become an accepted part of life after birth?

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60 Seconds with Amy Lamont

Co-creator of luxury residential retreat, The Strength Sanctuary, avid marathon runner (she has no less than 11 under her belt), mother, football coach, qualified PE teacher and personal trainer, Amy Lamont is a force to be reckoned with. When she’s not teaching packed out Piloxing classes, Amy’s helping individuals stay on track with their fitness goals – from new mums to seasoned athletes. Channelling an athleisure wardrobe that’s as diverse as her fitness CV, you’ll be hard pushed to catch her in the same leggings twice.

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How to get a great night’s sleep.

[As featured in Hip and Healthy]

When was the last time you had eight hours of uninterrupted sleep? Okay, make that six? Five? A recent survey* revealed that, as a nation, over half of us suffer from insomnia. The worry is that bad sleeping habits don’t just make nights unbearable, they have a profound knock-on effect during the day. And as if resembling a swamp monster, not being able to concentrate and feeling narky as hell wasn’t bad enough, insomnia can lead to much more serious issues such as diabetes, obesity and depression.

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60 Seconds with Tania Brown

She’s amassed quite a following during her 13 years as a yoga teacher and is one of the sets of brains behind Strength Sanctuary, a brand new wellness retreat for women set in rural Kent. From Thailand to Yorkshire, Tania Brown’s journey has taken her to some pretty special places but she still manages to stay remarkably grounded. When not leading inspirational hatha yoga classes, this yogi whirlwind can be found hosting acclaimed retreats at Trill Farm in Devon, fulfilling her duties as a Lululemon ambassador and running around with her two sons. How does she do it? With Headspace, Rioja and a good old dose of Dolly.

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60 Seconds with Claire Finlay

Following a successful career in advertising, Claire started her much lauded health and fitness consultancy in 2008. These days, when she’s not competing in triathlons or organising luxury barefoot retreats on private islands, she’s creating world-class workouts for discerning clients. As a result, her name has become synonymous with the cream of London’s health and wellness scene. Spurred on by the desire to build a studio that bridged the gap between boutique fitness, motivational group classes and personal training, she launched Transition Zone in 2013 and hasn’t looked back since.

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60 seconds with Tally Rye from GirlGains

What started off as a social media movement aimed at empowering women to become fitter, healthier and happier, has since developed into a fully fledged fitness community. Talitha Rye is one of three women behind the 27,000-strong Insta success that is Girl Gains. On the eve of International Women’s Day, I catch up with her to talk about girl boss inspiration, Ariana Grande and why you’ll never catch her drinking skinny tea.

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60 seconds with Ruben Tabares.

Ruben Tabares needs little introduction. The former hurdles athlete and superstar trainer is respected the world over for his unique coaching approach. When he’s not putting the likes of Amir Khan, Tinie Tempah and P Diddy through their paces (to name just a few of his A lister fans), you’ll find him training his 10 year old’s football team and honing his knowledge of nutrition. I caught up with him in his sleek new fitness centre, nestled deep in the heart of the Mandarin Oriental Hotel, Hyde Park.

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Raising the bar: why women should lift weights.

[As featured in Hip and Healthy]

Have you checked out Millie Mackintosh’s Instagram feed lately? Well you should. She’s just one of a slew of female celebrities debunking the age old myth that weight lifting makes you bulky. She’s not the only one at it either. Thanks to the likes of Karlie Kloss and Miranda Kerr breezily deadlifting loaded barbells, there’s been a rapid increase in women turning to weights. So, what do these all these A listers know that we don’t?

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Top tips for avoiding winter weight gain.

[As featured in Resident magazine]

When the temperatures drop, it’s all too easy to let things slip, whether that means avoiding early morning workouts, overindulging at party season events or tucking into comfort food on chilly evenings in.

Piling on a few pounds can feel inevitable, but luckily there are ways you can limit the damage to your waistline this winter.

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5 reasons to try TRX.

[As featured in Sheer Luxe]

We’ve been cranking up our toning regime now that bikini season is in full swing…Our secret weapon? TRX. The suspension training workout is having a moment (A-list fans include Gisele) thanks to its quick results.

Although invented by a Navy SEAL, TRX is less intimidating than it looks, and the benefits for women are huge – from a super-firm core to increased strength and flexibility.

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The revolutionary 25 minute workout.

[As featured in Hip and Healthy]

Who has time for long, drawn out fitness sessions? No one who frequents Transition Zone, south-west London’s hottest boutique studio. Here the timetable is filled with uncompromisingly challenging workouts that can be done in less than half an hour. And the king of sweat results? HIT Power Plate.

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Stop the carb shaming.

[As featured in Hip and Healthy]

Cutting carbohydrates from meals was once hailed as the answer to fast track weight loss. The Atkins, Dukan and South Beach diets all eschewed bread, potatoes and pasta in favour of loading up on protein sources like bacon and eggs. And so began a widespread misconception that carbs make you fat (and some pretty chronic cases of halitosis).

Now though, it seems carbohydrates are creeping back into our lives, not to mention our social media feeds. The account @girlswithgluten is a carbohydrate-worshipping poke in the eye to the ubiquitous green smoothies and kale salads that dominate Instagram. It features women the world over wolfing down pizzas and burgers; what’s more, they’re doing it with big, juicy, lip-smacking grins. Celebrities are getting in on the action too, with everyone from Millie Mackintosh to the uber trainer Kayla Itsines, championing the importance of a balanced diet that doesn’t omit entire food groups.

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Pregnancy nutrition for the second trimester.

Pregnancy nutrition for the second trimester.

[As featured in Gas and Air blog]

The nausea is waning. You’ve got your capsule maternity wardrobe sussed. Hell, you might even be starting to glow! You’ve only gone and made it to your second trimester. This is allegedly the good ‘middle bit’ before you start dealing with piles, gargantuan nipples and uncontrollable wind (You’ve got that already? Totally normal). It’s also the bit where your baby starts noticeably growing. Nutrition is the cornerstone of a healthy pregnancy, but we all know the last thing any mother-to-be wants is more sodding advice. Consider the tips below as suggestions rather than the law:

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60 seconds with Steph Johnson

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