FITNESS + HEALTH + BEAUTY + STYLE

QUENCHMAY 2011

STELLA McCARTNEY’SSIXTH COLLECTION

FIND FITNESSABROAD

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+TAILOR YOUR FITNESS FOR CHARITY

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CONTENTS07 6PUMPINGWORKOUTS

11 THEPOWEROFFIVE

12 EXTRAMILEFORCHARITY

FEATURES

STYLE&BEAUTY

HEALTH&WELL-BEING

15 HEALTHYSNACKWISE

16 PLAYANACEGAME

19 CAULIFLOWER

20 HEALTHYHOLIDAY

24 STELLAMcCARTNEY

29 BEAUTYSECRETS

32 HOTTESTFITNESSTECH

Stretch and strive for that perfect bum and tum with simple, yet effective exercise routines.

A small collection of assorted fitness facts.

Turn your stamina into cash for a good cause this summer.

Her Summer Collection is out and taking a stand.

QUENCH lets slip the gym bag secrets to healthy skin.

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Get with the times with the latest technology, designed to motivate.

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Scrap the crisps and sugary snacks. Make way for fruit and fibre.

Get your positioning and skill just right with QUENCH’s guide to a spot-on game of tennis.

The health benefits of the fluffy, white tree.

QUENCH reveals the best breaks for a healthy lifestyle.

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EDITOR’SLETTER

WELCOMETOQUENCHMAY2011

Susa DanielRebecca

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Our health has been squandered thanks to the Easter bunny, but if that craving for chocolate of yours hasn’t demolished the eggs

by now, surely the sun has finished them off?Britain is set to soak up the warmest rays

ever recorded over this year’s Easter weekend and we have no doubt you will be out and about making the most of it. The beaches may be crammed but why feel the need to retreat locally? Jump on a plane and head to France, Spain, or heck, go all out and venture as far as Italy for a well-deserved break and enjoy the European summer at its best while forming your Ustrasana and Halasana.

Keep that tum tight and toned with QUENCH’s top six daily workouts (page 7), finely designed to be performed whenever you need a top-up on those abs of yours.

It pays to be healthy, for the summer is rich in opportunities to use your fitness and raise money for charity. From running and jogging, to swimming and cycling, QUENCH explores the charities that can benefit from your willpower (page 12).

Put that tennis dress to good use, as QUENCH reveals the secret to harnessing skills

wielded by our Wimbledon champions (page 16). The weather is going to be stunning, so go and book that court you have been dying to use.

That body deserves a splurge and Stella McCartney has ensured the wardrobe is prepped for those summer trips. QUENCH has hand picked the best garb, from the essential yoga joggers to the tightly fitted cycling shorts, finished off with those vital pair of trainers (page 24).

Then, of course, there’s the all important gym bag. QUENCH advises you on the best goodies to fill it with to keep your skin looking healthy and refreshed (page 29). Lippies, mascara, concealer, and shower gel. What works best? Flick through and find out.

The gadget spread sheds light on what tech has the best spec (page 32). This month’s issue reveals the likes of Nike and their impressive new GPS Sportwatch, as well as the unique Wifi Body Scales by Withings, without a doubt, must-haves of an active lifestyle.

Summer is surely the best season of them all. There’s just no beating that early morning run in the warm breeze, or that competitive round of netball. Here’s to another dose of sunshine and the next successful issue of QUENCH. We hope you enjoy it.

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6TOPWORKOUTS TO GET YOU PUMPING

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MUSCLE AREA: AbdominalsREPETITIONS: 8 -10GUIDE: Lie down on your back, knees bent, feet flat on the floor. Lift your head and chest towards your knees, then lean back again.

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MUSCLE AREA: Lateral Abdominals / Abdominal ObliquesREPETITIONS: 6 - 8GUIDE: Lie on your side with your arm bent to support your body with your legs kept straight. Tense your muscles and lift your hips off the floor and remain in this position for 20 seconds before relaxing and repeating the process.

MUSCLE AREA: Hamstring / GastrocnemiusREPETITIONS: 8 -10GUIDE: Sit in an almost crossed legged position but extent the leg you wish to flex outwards with your corresponding arm touching the toes. Stretch as far as it is comfortable. The further you lean forward, the greater the stretch.

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MUSCLE AREA: Abdominals / Hamstrings / GlutesREPETITIONS: 8 -10GUIDE: Lie down on your back, knees bent, feet flat on the floor, and your hands at your side. Raise your bottom off the floor and focus on squeezing your glutes at the top of each repetition.

MUSCLE AREA: Abdominals / Abdominal ObliquesREPETITIONS: 8 -10GUIDE: While lying on your back with your legs bent and raised in the air, raise your head and shoulders for the starting position. Then, stretch out your arms and make a ‘crunch-like’ movement with your upper body.

MUSCLE AREA: Triceps / Biceps / Deltoids / Pectoralis MusclesREPETITIONS: 10 -15GUIDE: Get on your hands and knees with your arms at shoulder width apart. While bending at the elbows, lower your chest to the floor then raise back into starting position.

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power

1 If you could use every single muscle in your body at the same time, you would be able to lift £50,000 in weight. (www.lovetoknow.com)

To test if you are pushing yourself too hard, try having a chat with the person next to you. If you can’t hold a conversation about the weather then you need to slow down. (www.fitness.wohoo.com)

Woke up on the wrong side of the bed this morning? Then do some exercise. It will lighten your mood and improve your overall well-being. (www.goodtoknow.com)

Your body will continue to burn calories after exercise. The higher the intensity of exercise you do, the more calories are burnt after you stop exercising. (www.adventuresportsonline.com)

Exercising can reduce PMS. So if you feel yourself getting a little cranky, put on your exercise gear. (www.c4mcville.com)

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random fun fitness facts we bet you didn’t know...

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Go the

hether you enjoy running, walking, cycling or swimming and whatever your fitness level, there’s a charity event for you to take part in. The Race for Life, for Cancer Research UK, is a good place

to start for women of all abilities. There are plenty of locations around the country, with a 5K or 10K distance to choose from. Walk, jog or run, it’s up to you. (www.raceforlife.org)

TrainIncrease your activity levels in the run up to the big

day. If you don’t have time for the gym, fit your exercise in with your daily routine. Put some music on and get stuck into the housework. Take the stairs instead of the lift at the office. And, if the weather is nice, get in the garden and get those muscles working. From weeding to digging, there’s always something to do at this time of year.

EatwellDiet is an important part of all sporting preparations.

To make sure you get a good balance of slow release carbohydrates and sugars, make sure you have a varied and balanced diet. Include dark green vegetables to keep those iron levels up. Bananas and apples are good

sources of potassium. Wholemeal pasta, bread and rice will provide fibre and carbohydrates, releasing energy slowly, to keep you going for longer.

StayhydratedWater plays a big part in keeping us feeling our

best. The body is around 60-70 % water and needs it to regulate body temperature, as well as transport oxygen. Therefore, it is important to stay hydrated.

KitMake sure you have the right kit. The last thing you

want is a sports bra that chafes, a pair of trainers that give you blisters, or a swimsuit that’s too small. It’s important to be comfortable and you don’t want ill-fitting equipment to stop you enjoying your chosen event.

SponsorshipandfunGetting sponsored needn’t be a chore. Make raising

the money part of your training. Get your gear on and walk round the neighbourhood, knocking at doors. Set up a JustGiving page so that people can give online. If you don’t like going it alone, why not set up a team with friends and make it a challenge to see who raises the most money. Above all, exercise should be fun, so choose your event today and get raising.

Make your exercise pay by raising money for charity, while setting yourself a challenge.

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This 5K fun run takes place in Battersea Park, London, between 9.30am and 2pm. There’s no age limit and men, women and children are all invited to take part. Invite your friends, family and colleagues. Whether you want to walk, jog, or run, everyone’s welcome. (www.gosh.org)

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Taking place at Dorney Lake in Eton, the Shock Absorber Women Only Triathlon, can be approached in four ways: the novice, the sprint, the challenge or the relay, making this triathlon the perfect course for beginners and seasoned triathletes alike. (www.events.breastcancercare.org.uk)

Get fit, have fun and save lives by swimming a mile while raising money for the British Heart Foundation. This is the perfect opportunity to swim in the open air and enjoy the excitement of a challenge with hundreds of other swimmers. (www.bhf.org.uk)

North or South, there’s a walk for you in September. Trek from the tiny village of Hethpool to the Holy Island of Lindisfarne, Northumberland on the 4th or from the World Heritage site of Stonehenge to the standing stone circles of Avebury on the 11th. (www.alzheimers.org.uk)

Cycletta is a 40km women only cycling event on safe closed roads. A good way to stay healthy, it’s a great way to escape and a fun cycling challenge for all abilities. Cycletta South takes place at Whipsnade Zoo, Bedfordshire. (www.macmillan.org.uk)

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HEALTH&WELL-BEING

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ckGet rid of the crisps and biscuits and make way for snacks that help towards a healthy body and a worry-free mind.

Wis

eWith a high water and fibre content, fruit is the

ideal snack. Bananas, apples and pineapples all boost potassium, which is easily lost when exercising. Bolster your immune system to prevent colds and illness, by eating oranges, kiwis or fresh berries, which are all good sources of vitamin C. Low-GI fruits like berries, apples, pears, peaches and plums are even better. Blueberries also give you an antioxidant hit.

FRESHFRUIT

Like fruit, vegetables are rich in vitamins and minerals. Dark green vegetables are packed with antioxidants, which are important for eye health. Try broccoli florets with a dip. If you want a little help staying young, have some avocado. Rich in free radical-fighting vitamin E, it is tasty with tuna and mayonnaise. Raw carrot and pepper sticks with hummus are good too. Hummus has slow-release carbs that help stabilise blood sugar.

RAWVEGETABLES

Protein is essential for muscle growth and repair. So, if you’ve swapped the biscuits for a handful of nuts or seeds, you’re on the right track. But, be careful, they can be more-ish and you could find yourself eating much more than a healhy portion. Try buying snack-sized packs or putting a handful in a small tub and returning the big pack to the cupboard for another time. Try Brazil nuts to boost your immune system.

NUTSANDSEEDS

Starchy carbohydrates are an important source of energy-giving calories, but be sure to eat wholegrain whenever possible. Wholemeal bread releases energy slowly, keeping you going for longer and making you feel fuller for longer too. Eat with peanut butter, which is a good source of powerful antioxidants and vitamin E, as well as heart-healthy fats. Or with cottage cheese, which provides a boost of energy-giving vitamin B2.

CARBS

Dairy products supply calcium, which is vital for your bones and teeth. Though organic milk is slightly more expensive than regular milk, it’s higher in omega-3 and contains more vitamin E and beta-carotene. The body needs beta-carotene to produce vitamin A, so it’s worth the investment. Yoghurt is an ideal snack to keep your energy and mood up, as it contains protein. For an energy boost, eat with bananas.

DAIRY

Drink plenty of water. 6-8 glasses a day will boost concentration levels and help you feel more alert.

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ennis is a great way to stay in shape while having some fun this summer. Serena and Venus Williams are great example of this with their toned arms and firm buttocks. If you would like to

improve your body tone or your tennis technique then it’s time to get practising. Here are some useful tips to help you become a pro.

Wear comfortable clothingPlaying tennis requires a lot of movement. So you

don’t want to be darting about the court with shoes that rub and clothes with no give. It’s best to wear something that you feel comfortable in and will allow for quick movements. Stella McCartney has designed a great range of tennis clothing, check out page 24.

Improve your staminaTennis can be a long and exhausting game, therefore

you will need to have good stamina. You will need to do a little exercise each day. You can start off with a gentle jog and gradually increase your speed or distance. The best way to improve your stamina is by doing it a little at a time and not trying to push yourself too hard, too quickly. This allows the body time to adjust to the intensity of the workout and will gradually improve.

Warm upLike with any form of exercise it is very important

you warm up beforehand. Doing a few stretches isn’t enough; you need to do a good 10 – 15 minute warm up. By warming up your body before a game it means

there is less chance of an injury. Start with a five minute jog around the court. This will get your blood flowing and it is great for your lungs and heart. As you will be moving a lot across the court it’s import to warm up your leg muscles with some walking lunges. It’s essential to warm up your shoulders and arms as this will be the part of your body that is working the most. Rotate your arms as though you are doing a front stoke and after 20 of these change your rotation to a back stroke. After you have warmed up you are good to go.

Practice your techniqueThe grip of your tennis racket is the most

important technique. With a good grip you can perform a powerful and accurate shot. Hold the racket as though you are holding an axe, the forefinger and thumb should form a V. The bottom of the V should point toward your shoulder. Now your hand should be positioned as though you are aiming to hit the ball with your palm.

Your posture is also an important technique. If you slouch it is likely you will miss the ball or hit it in the wrong direction. You should keep your back straight and keep you knees slightly bent with your weight distributed evenly between your legs.

To be a good tennis player you need to be able to have good hand-eye coordination. You should never take you eye of the ball whilst it is bouncing around the court. You can practise your hand-eye coordination away from the court by hitting the ball against the wall.

Now its time to get those sexy tennis shoes on and practice your newly found tennis skills.

Wimbledon is on the horizon and quench is eager to get on the tennis court.

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Wimbeldon Facts

• Chris Evert Lloyd is the last married woman to win the women’s singles championship in 1981

• American Althea Gibson became the first black player to win a Wimbledon singles championship in 1957.

• The rule that the players had to wear predominately white was introduced in 1963 and the almost entirely white rule was introduced in 1995.

• Only eight left-handed players, six men and two women, have ever won a Wimbledon singles title.

• Women’s fashion on the courts has caused quite a stir in previous years. Gussie Moran wore a short, lace-trimmed skirt in 1949 and was accused of bringing in vulgarity and sin into tennis. This is in quite a contrast to the revealing clothes worn today on the courts.

• The longest ladies final was played by Mrs B.M Court (Australia) and Mrs L.W King (USA) in 1970. The game was 2 hours, 28 Minutes.

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flowerCauli

Although cauliflower is not a well-studied cruciferous vegetable from a health standpoint, several studies link it to reducing the risk of cancer. Cauliflower provides special nutrient support for three body systems: the body’s detox system, its antioxidant system and its inflammatory/anti-inflammatory system, which are closely connected with cancer development as well as cancer prevention.

HEALTHBENEFITS

Full of antioxidants and nutrients, cauliflower is also linked to cancer prevention.

RECIPESUGGESTION

Although Cauliflower Cheese is a popular dish, it can be very high in calories. Try Roasted Floret Salad for a healthier alternative. Cut heads of cauliflower and broccoli into florets. Sprinkle over with salt and pepper and drizzle with oil. Roast in a hot oven for 3-4 minutes. Then, put the florets into a bowl with mixed salad leaves, two boiled eggs cut into segments and a little shaved Parmesan. Enjoy!

Cauliflower is an excellent source of vitamin C and vitamin K and a very good source of manganese and omega-3 fatty acids. Vitamin K and omega-3 are two hallmark anti-inflammatory nutrients. Cauliflower also contains nearly 12g of fibre in every 100 calories, which makes it a great choice for digestive system support. These are just some of its many health benefits.

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Healthy

e Brits often come back a few pounds heavier after a holiday of lazing on the beach, stuffing our faces and drinking the bar dry However, there is so much more to be had out of a holiday than an expanding waistline. Wouldn’t it be great to fly back feeling fitter than when you left, but still have a great tan? From cycling in Spain, to running in France, there are so many different ways to spend your time in the sunshine.

...going to get trim within a week or two.

Boot camp in Portugal

We’re all going on a...

Holidayyou can stay in shape and still soak up the sun on an active break in europe

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If you feel like you need to be whipped into shape, then going on a boot camp holiday is a great way to shift those extra pounds. New You Boot Camp offers fitness programmes that will push you to your limit and help you reach you weight loss goal. Whilst sweating away those pounds, you can enjoy the scenery, as the boot camp is situated in a boutique resort, located near the picturesque fishing village of Carvoeiro. Your day is divided up, doing Military fitness activities on site, on the beach and in the woodlands. You will also be able to enjoy hikes and mountain biking in the beautiful surroundings Portugal has to offer. For more information, dates and prices, visit: (www.newyoubootcamp.com/portugal)

Cycle in SpainRio Frio Holidays provides great mountain-biking

breaks for all ages and abilities. Whilst burning the calories and trimming your thighs, you can soak up the beautiful mountains, remote paths and historic sites. Although the holiday is based in the town of Antequera: however , there are plenty of cities you can explore, including Granada, Cordoba and Sevilla. There are plenty of accommodation choices, from a luxury 4-star hotel, Finca Eslava, to fantastic townhouses in the heart of the historic old town. For more information, dates and prices, visit: (www.rio-frio.com)

Yoga in ItalySet in a 100 acre wooded hill in the heart of Italy, you can

enjoy a relaxing yoga retreat. The Hill That Breathes offers a yoga break with a difference. Life is not taken too seriously at the retreat, so there is no waking up at the crack of dawn or chanting. Instead, you can relax, have a giggle and enjoy some gentle exercise. As well as learning yoga with the world’s best teachers, such as Karl Grunick, you can eat delicious Italian cuisine and unwind in a wonderfully renovated farmhouse. For more information, dates and prices, visit: (www.thehillthatbreathes.com)

Run in FranceWhat could be a better way to exercise, than running

through the French mountains? Pyrenean Retreat offers a vigorous, but enjoyable running training week. After starting the day with a nutritious breakfast, you can join in on any running sessions, which are suited to all abilities. There are also several types of accommodation you can choose from, including a beautiful log cabin or a luxury mountain suite. For more information, dates and prices, visit: (www.pyreneanretreat.co.uk)

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CartneyMc

THE CRITICALLY ACCLAIMED ADIDAS BY STELLA McCARTNEY

ENTERS ITS SIXTH SEASON.QUENCH SHOWS OFF SOME

FAVOURITES.

SUMMER COLLECTION

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CartneyWeekend

Jacket£400

Acheloos Boots£80

Bum bag£45

WeekendTee£35

OrganicLeggings

£55

Metallic Flask£50

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Cyclingshorts£65

Tennisdress£100

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Swim suit£30

Organic yoga bottoms

£65

Gym joggers

£80

Yoga hoodie£79.99

All-in-oneswim suit

£85Gym jacket

£120

Tennistrainers£100

Yogashorts£40

Acheloos boots£80

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Cyclingshorts£65

Cycle performance

top£70

Bum bag£45

Running shoes£95

Tennisbag£125

Tennisdress£100

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Packawaybag£35

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Gym Bag

Keep your skin looking its best with our beauty advice

Beauty

hen health and fitness are important to you, it’s natural to want to look your best. There’s no miracle solution to your skin looking fresh and blemish-free. With lighter mornings and brighter

evenings, now is the ideal time to start following a regular skincare regime. An essential part of your routine will be how you treat your skin before, during and after going to the gym or doing high-energy exercise. As it’s important to keep make-up to a minimum when exercising, we’ve gathered some gym bag beauty essentials to start you off.

Before you exercise, remove all make-up to let your skin breathe naturally and avoid that runny, horror-movie look. If soap leaves your skin feeling dry, cleansing wipes could be the perfect solution. We recommend (4) Superdrug’s Tea Tree Cleansing Wipes for sensitive skin (£2.92). These Tea Tree Sensitive Cleansing Wipes contain a milder extract of tea tree oil and soothing camomile extract to gently cleanse and refresh your skin by removing dirt, excess oil, make-up and other skin impurities, helping to promote a clearer, spot free complexion. Tea tree is a natural antibacterial agent known for its antiseptic healing properties.

Putting on too many products and creams just suffocates your skin, so apply a light moisturiser, like (7) Superdrug’s Vitamin E Moisture Cream with Spf15 for 12 hours moisturisation (£2.44). Its antioxidant properties help protect the skin from UV light and pollution, which can age your skin prematurely. Using vitamin E regularly

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also helps skin look younger by reducing the appearance of fine lines and wrinkles.

If participating in an outdoor activity, protect your lips regardless of the weather, as UV rays can penetrate even the thickest of clouds. (1) Lavera Lips Sensitive Spf5 Lip Balm (£3.75) contains 10 organic oils and waxes and added organic oil of evening primrose, plus sun protection that will provide gentle protective care. For outdoor pursuits, we also recommend you invest in a good sunscreen, for sunny days and hand cream for colder times.

When working out, you want your complexion to remain fresh and natural. So, if you feel more comfortable with your face on, choose your products wisely. Start with a foundation that ’s appropriate to your skin-type. (5) Oriflame’s Beauty Dual Core Foundation (£10.95) comes in a creamy stick foundation, which blends in flawlessly and sets to a medium coverage, powder finish without clogging pores. Dual core technology combines perfect cover with nourishing ingredients in a handy stick. This makes it ideal for precise application.

(9) Green People’s Concealer - nude (£13.30) is ideal to cover any remaining blemishes, while nourishing and softening skin with Jojoba Oil. It doesn’t clog pores and allows skin to breathe naturally. Certified natural and organic this concealer is suitable for sensitive skin and those prone to acne, eczema, psoriasis or rosacea.

To finish off your look, we recommend (6) GOSH’s Matt Duo Eyeshadow - brown base (£5.99), (8) Bobbi Brown’s Lash Glamour Extreme Lengthening Mascara (£18.00) and (3) Tesco’s All About Face Eyeliner - black (£1.49). Sold with a sharpener on the cap, the eyeliner is part of Tesco’s very good value About Face range.

At the end of your workout, relax with (2) Tesco’s Treacle Moon The Raspberry Kiss Bath & Shower Gel 500ml (£2.95). You’ll see, it’s worth it!

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HottestFitnessTech

MICOACH PACER BY ADIDAS

miCoach Pacer is compatible with the miCoach app. It connects to your MP3 player and audibly coaches you through your workout. The pacer monitors your heart rate, speed and distance. You are able to sync your workout results online at adidas.co.uk/micoach, which enables you to analyse your fitness and track your progress.

QUENCH RATING: COST: £123

Check out the latest gadgets designed to get you motivated.

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HottestFitnessTech

MICOACH APP BY ADIDAS

WIFI BODY SCALES BY WITHINGS

NIKE+ SPORTWATCH GPS BY NIKE

ACTIVE HEADPHONES BY jABRA

The miCoach app is an interactive and personal training system. It is designed to keep you active with its fresh and challenging workouts. There are a number of different workouts to choose from, which are easy to follow and divided according to your preferred method of coaching (by heart rate or by pace). For more information, visit www.adidas.com/uk/micoach

Weighing yourself has just gone 21st century. The Wifi Body Scale will not only weigh you, it can measure your fat mass and BMI. It sends your measurements to your computer or iPhone wirelessly and generates a graph. You are able to track your weigh curve at anytime or any place.

The Nike+ Sportswatch GPS is powered by Tom Tom and uses GPS to deliver accurate time, distance, pace, location and calories burned. You can also use it with a heart rate monitor and it is compatible with the Nike+ foot sensor, which helps to rack your pace. It is easy to use with only three buttons and a touch screen face. The added bonus is you can connect to nickplus.com and join a community of over 4 million runners.

The Active Headphones by Jabra are a great running essential. Not only do they produce great sound quality, they are sweat and water resistant. They are ergonomically designed to last for years to come, as well as provide comfort when worn for long periods of time. They also have sound isolating ear buds to help fade out the background noise. However, be sure to keep an eye out for any hazards as you won’t be able to hear them coming!

QUENCH RATING: COST: FREE

QUENCH RATING: COST: £133.43

QUENCH RATING: COST: £180

QUENCH RATING: COST: £30

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GRAB A COPY OF THE JUNE ISSUE ON SALE 9TH MAY

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