Cankles be gone

Embarrassed by your ankles? With the heat turning up you’ve probably had to dig out your summer shorts and sandals, and for many people with wide ankles, this can be daunting 

The fat stored between your calves and ankles is often referred to as cankles and they can make people really insecure. There’s hope, though! The best way to blast away those cankles is by losing weight throughout your whole body and eventually the layer of fat will begin to disappear. As well as watching what you eat, you can do this exercise that targets your lower legs to promote weight loss. Calf raises will help slim them down and get you feeling super confident again.  

The one-legged calf raise is an easy toning move that you can do anywhere – all you need is the back of a chair or something hip-height to support yourself. 

How to do it:

Stand on your right foot, holding on to the back of a chair for balance. Raise your left leg bent behind you. Contract your calf muscles and raise your right heel off the floor to balance on tip toes. Hold for two seconds, then lower your heels back down to the floor. Do two sets of 12-15 reps on both sides. 

Focus on rising up as high as possible onto your toes. The larger the range of motion during each rep, the harder your muscles are having to work. It won’t be beneficial if you’re only doing half reps, feel the burn!  

Tip! Remember to stretch afterwards. It’s super important to stretch after exercising to prevent muscle soreness and improve flexibility!  

Cankles can be caused by water retention, too. The easiest way to figure out if you’re retaining water  is to press down on your ankles with your finger, if it leaves a temporary dent in your skin it most likely means you’re holding water. If this is the case, try to lower your salt levels, cut out alcohol and drink plenty of water. 

If the worst comes to the worst and you’ve tried all of the above and your cankles still wont shift, there’s a chance that it might run in the family. Speak to your parents and grandparents – there might be a possibility that your genetics are to blame. 

Betty for Schools take on period taboos

New research suggests girls are missing out on school sports due to period worries – but that’s about to change

New research by Betty for Schools, the curriculum-linked period education programme for students aged 8-12, has shown a high number of young women are being held back from participating in school sports due to period taboos. The study of over 2,000 women found that almost half had used their periods as an excuse to skip PE classes – even if they felt well enough to take part.

So what was their reasoning? It seems embarrassment, rather than pain, is the major barrier to participation: three in four women stated that period shame was one of the main barriers to girls participating in sports in school. In fact, the top reason given for skipping sports classes was a fear of leaking, with two in five admitting that this was a serious concern for them. Other reasons – as told by 24 per cent of participants – were the worry of their sanitary pads being visible to others or slipping around as they exercised. 

However, over two thirds of women agreed that if girls were better educated about periods and how they affect their bodies, they wouldn’t be so reluctant to take part in PE. As a result, Betty for Schools are launching a campaign this week – coinciding with Women’s Sport Week – to encourage parents and teachers to talk to children more about periods and exercise. 

The campaign is supported by Sam Quek MBE, England and GB Hockey player, who is a passionate advocate of the need to overcome taboos when it comes to periods. ‘For me, sport and exercise are a huge part of life,’ she says. ‘I find it really sad that periods – something all women experience for a big part of our lives – are creating a barrier to sport for so many.’ What does she think can be done? ‘We have to break down taboos around periods – this starts with elite sportswomen being more open and honest, with schools creating the environment where girls can talk about the changes their bodies are going through, and education that empowers us all to know and understand our bodies better,’ she says.

Indeed, exercise and sport can in fact be extremely beneficial while menstruating, helping to release endorphins and alleviate cramps. The way we view exercise at such an early age is also thought to have an impact on later life, with 59 per cent of women agreeing that avoiding PE in school because of periods can negatively impact the way girls feel about physical exercise and sports into adulthood. ‘We know the value of exercise for our bodies and our minds – at all ages – and it’s really worrying that so many girls are finding that the weight of taboo around periods prevents them from participating in sports,’ says Becky Hipkiss, Education Manager at Betty for Schools. ‘More needs to be done to teach young girls about the benefits of exercise and to help them overcome the embarrassment about this perfectly natural time of the month. This has to start at school, with PE teachers being understanding of different girl’s needs, but also creating a comfortable environment in which girls feel empowered to work within the changes they experience each month. Girls also need to be wearing the right size and type of products which mean they can exercise without fear of leaking.’

Free Betty for Schools PSHE resources for teachers are available to download at Here, you can also find top tips for parents and teachers on how to tackle conversations with confidence about periods and exercise, as well as Sam Quek’s personal advice on how to handle sport and exercise during your period.

Morgan Lake Q&A

H&F: You turned 20 last week – how does an athlete celebrate her birthday? 

ML: Probably quite different to how other people celebrate their birthday. I had a full day of training and then went out for a meal with my family and friends. Quite a chilled one – but still nice. 

H&F: Looking back at last year, what was it like to have made the Olympic final in Rio? 

ML: It was amazing. I didn’t really expect anything from it. My biggest aim last year was to make the games and so finding out I’d made the final after qualification was more than I ever could have hoped for. 

H&F: How do you cram in the training for all of the different events for the heptathlon? 

ML: It’s definitely hard to programme it all. There are seven events to train for [high jump, 100 metre hurdles, shot put, 200 metres, javelin, long jump and 800 metres] and you’ve also got to have strength and conditioning as well. It is hard – I usually do about three events a day, maybe four. So training twice a day and then Sunday is a rest day. I also have to fit in studies and try to have a social life. I try and use every hour of the day. It’s not as hectic sounds, and I’ve got into a routine now where I know what I’m doing. 

H&F: Away from athletics, what are your interests? 

ML: I enjoy being with my friends. When I’m training I’m on my own quite a lot of the time so I don’t really have much time to relax and watch movies, listen to music. Just normal stuff. 

H&F: How important to your performance is your diet? 

ML: It’s very important. I’m realising that more and more, especially for my energy levels. We have a British Athletics sports nutritionist who we can go to at any time, which is really helpful. 

H&F: What power foods and drinks do you use for energy? 

ML: I use Red Bull – I used it a lot even before I became an athlete. I use it in training, before competitions, during competitions. During training I will have a sugar-free Red Bull, and then I use the normal kind for competitions. 

H&F: What gym moves do you find work best for your overall fitness? 

ML: I love core workouts. I don’t really have much time to do them at the moment but I’ll try and squeeze them in at the end of my gym sessions.

H&F: What are the expectations moving up from a successful junior athlete to a senior athlete? 

ML: I’ve always had a teen title to my name and now I’m not a junior anymore. It is a bit of a jump and I’ve got to make sure I transition well. I have a long career in the sport so I’m just trying not to rush it. 

We tried it!

H&F’s Hally Houldsworth tested out her high jump skills at the Lee Valley Athletics Centre with Morgan Lake and former Olympic Gold medallist Jason Gardener. 

‘Beginning with a warm-up, Megan explains how important stretching is to her daily routine – she starts her day with an hour warm-up before training even begins. Cutting that back to roughly 10 minutes, our high jump session begins.

As the session unfolds, we learn that technique plays a huge part when it comes to this event. There are many components that affect your overall performance in various ways. For example, pushing hard off one leg and driving with the other gives you greater height over the pole, as does beginning the jump at a certain distance from it (which is relative to your height). ‘Jumping too close or too far away will cause you to knock it down’, Morgan explains.                                        

Taking four large strides for my run-up and building up as much speed as I can in that time, I begin to understand that I must concentrate on using all the parts of my body in my jump. As I push hard off the ground with my left foot I drive my right knee and right arm up into the air. This pulls me up before I can arch my back and tilt to the right to bend over the pole, flicking my legs up as soon as my back has crossed it so as not to bring it down during my landing. 

My various attempts at the event are recorded and Morgan watches them over, offering feedback and encouragement as she does: pointing out the importance of using my arms and engaging my core. 

The session proves a valuable experience in understanding the thought process of an athlete – particularly when learning how they overcome obstacles such as mental blocks, and how the psychology of their sport allows them to push past this not only during training, but also in a competitive environment.’ 

To find out more about Morgan Lake, visit 

Get half marathon ready

Summer’s the perfect time to get out and start training for your big day. Follow your training schedule to make sure you meet your fitness goals, and in the last few weeks of training make sure you include these tips to get a PB! 

Get drilling

Doing some basic running drills is the key to boosting your running efficiency and working towards a better performance come race day. Think arm swings, high knees and running on the spot. ‘The point of these exercises is to wake up the nervous system, warm up all the muscle tissue, and put the joints through their full range of motion,’ says elite running coach Andrew Kastor ( ‘This allows your body to move more efficiently.’ 

Each exercise has a different purpose. ‘High knees activate the hip flexor muscle tissue, butt kicks activate the hamstrings and provide a subtle stretch in the quadriceps, and movements such as “fast feet” [running on the spot] excite and heighten the nervous system minutes before you need to perform fast running,’ says Andrew. 

Keep up the tempo

A great soundtrack is a sure-fire way to boost your running motivation, but it’s also the secret to giving your all out there on the pavement. ‘Music can make your runs much more interesting, but studies also suggest that music with an upbeat tempo, similar to your stride rate, can actually help you run harder, for longer,’ says Jessica. The best tracks are those that match the pace you’re aiming to stick to, so head to for a great selection of music designed to suit every pace – you can even browse by your speed per kilometre. But do bear in mind that you won’t always be able to rely on music to get you through. ‘It’s well worth putting together a running playlist, but don’t get entirely reliant on it,’ says Jessica. ‘A lot of marathons and races won’t let you wear headphones.’

Fire up your backside

If you want that extra advantage on race day, focus on getting your best asset working its hardest. ‘Spending all day sitting down puts most people’s glute muscles to sleep,’ says Jessica. ‘And runners are often no different – if yours aren’t firing properly, you won’t be as efficient as you could be.’ So how do you fire up your backside? ‘Try the wall squat – stand in front of a wall with your toes touching it, and sit backwards into a squat,’ Jessica tips. ‘If you find it impossible, or your knees are touching the wall, your glutes aren’t working properly.’ But don’t worry, it’s easily fixed. ‘Add some glute bridges into your routine: lie on your back with your feet close to your bum, and drive off your heels to push your hips into the air. Too easy? Try with one leg in the air.’   

Scale the hills

Want to build leg strength and boost your speed? Hill runs are about to become your best bud. ‘Running hill repeats is resistance training in disguise!’ says Andrew. ‘The muscles recruited to run up a hill strengthen as they are the ones with the most amount of stress being applied to them.’ Hills can also help to boost your running form and efficiency when you return to the flat. ‘Running hills helps refine your biomechanics for flat-land running,’ says Andrew. ‘Running uphill is very hard to do with bad mechanics, so the body gradually begins to recruit muscle tissue much more efficiently.’ And a more efficient runner is almost always a faster runner.

Fuel up

Get your nutrition right and you’ll give yourself a real head start. But don’t go mad on the pre-run spag bol. ‘There’s no real need to carb-load as a recreational runner, so forget massive bowls of pasta,’ says personal trainer Jessica Wolny ( ‘Just eat balanced meals, with plenty of protein and veg.’

But what if your energy is running low before you even get out there? ‘If you feel like you need a bit more energy pre-run, a slice of toast with a banana can help,’ Jessica says. ‘You’ll get instant energy from the fructose sugars in the banana, and slower-release energy from the toast.’ Plus it’s super-cheap.

On shorter runs you shouldn’t need a snack mid-run to keep going. ‘A good rule of thumb is that you don’t need to refuel during any run that’s shorter than an hour,’ Jessica explains. So what about long-haul runs? ‘If you’re running a half (or longer), it’s worth experimenting to see what works for you on training runs.’ Trying something new on the big day is a no-no. ‘Don’t try any gel, drink or pill for the first time on race day,’ tips Jessica.

Discover women’s rugby!

Love watching rugby but nervous to give it a go? England Rugby’s new women’s camps are the perfect introduction

Are you yet to discover your inner warrior? England Rugby is inviting you to try a crash course in the sport by attending its women’s Warrior Camps, which will be held up and down the country from May 12-21.

These free Warrior Camps are a great opportunity to get your heart rate up, let your hair down and meet new people. They allow you to feel a part of that rugby environment without having to have any previous experience. Just come along for two hours (no strings attached), step out of your comfort zone and get to grips with the basics of the sport.

We tried it! 

We had a go at unearthing our Inner Warrior along with England U20s player Emma Uren and Red Rose Sarah McKenna at Regent’s Park. After a couple of hours of pushing and barging past each other to get that ball to the try line and helping each other off the ground after knocking them over, this is definitely an environment worth being a part of if you have the opportunity. The fact that it’s a competitive workout is just an added bonus!

 Sarah McKenna highly recommends these camps. ‘People go on a park run. People go to regiment training. Rugby is like a park run and regiment training and a tough mudder and a netball game all in one. So tick off every box and just do it in one morning. You don’t need any specialist equipment – just turn up with a pair of trainers and you’re good to go!’

To find the Warrior Camp nearest to you, head to


How to tone up your back

Guilty of neglecting your back muscles? You’re not the only one. We often focus mainly on the muscles we see in the mirror and end up completely forgetting about the ones at the back. While our abs may be on point just in time for our summer beach holiday, our back could do with a little work in the gym. However, we’ve got you sorted with the best exercises for toning your back and feeling fantastic, from back to front.

Not only will working on your back boost your overall physique, but it’ll also dramatically improve strength and posture. A clever combination of the right diet plus the back exercises that give you the most bang for your buck will get you on the right path to eliminating excess fat and back pain. These two effective exercises are bound to make you feel strong, powerful and ready to step up your gym game. 

Bent-over row

1. Stand with feet hip-width apart, knees bent and upper body leaning forwards from the hips. Keep a flat back.

2. Holding a barbell with both hands, arms extended towards the floor, row the barbell up to your waist.

3. Lower slowly and repeat.

Safety tip: keep your shoulders back and try not to hunch.

Eccentric chin-up

1. Stand underneath a pull-up bar, on a step if necessary.

2. Jump up to take hold of the pull-up bar with both hands, palms facing you. Your chin should already be at the height of the bar, at the top of the movement.

3. Lower yourself as slowly as you can, until arms are fully extended.

4. Release and repeat.

Kick refined carbs to the curb

Keeping fit and looking after your body isn’t just about doing the right exercises; you also need to make sure you’re eating the right food to. Exercising and maintaining a healthy diet go hand-in-hand.

Make sure that sugar and refined carbohydrates (like pasta and bread) are sparse in your diet as the consumption of high-GI foods like these will encourage your body to store fat. Fill up on fibrous veg and high-protein sources like eggs and chicken, instead.

How to get rid of love handles

Summer’s approaching and it’s around this time of year that everyone gets super body conscious. It’s okay – you’re not alone. Love handles and stubborn fat are a problem for practically all of us. So, if you want to look and feel great, there’s a lot of things to consider. Whilst diet and exercise are two powerful tools in the pursuit of a healthy body, sleep patterns, stress levels and body confidence all have their own part to play. Learn how to make the most of what you’ve got (and disguise those love handles) with our top expert tips.

Eat up, slim down

Always thinking about your next meal? Not anymore! The secret behind fat-loss success lies in properly fuelling your body with nutrient-dense food. Number one on the list is fibre – both the soluble and insoluble types. Fibre helps slow down digestion and recharges your body with a steady stream of energy, but worryingly, a whopping 90 percent of us don’t have enough roughage in our diets, according to a study by Warburtons.
To win the war against wobbles, it’s important to go back to basics. Eat meals high in protein, which helps preserve lean muscle mass and omega-3 fatty acids. These turn on fat-burning enzymes in your cells and help regulate the appetite hormone leptin, which keeps you feeling satiated. Finally, spice up your meals for the ultimate metabolism kick. Chilli and paprika both contain a compound called capsaicin that helps speed up weight loss, while cinnamon helps regulate blood sugar levels and reduce cravings.

Fight fat: Government guidelines say we should consume 30g of fibre daily, so fill your plate with a variety of colourful fruit, veg and whole grains to ensure you reach your quota. Boost your omega-3 intake with nuts and fish such as sardines, salmon and mackerel, and add chilli, paprika and cinnamon to soups, stews and curries.

Sleep easy, stay slim

The secret to maintaining your slim figure? A good night’s sleep! The link between sleep and staying slim is often underestimated, but you can double your chances of reaching your ideal weight if you get between six and eight hours sleep a night. ‘One third of the population of the UK is sleep deprived and this puts people at an increased risk of being overweight,’ says naturopath Sybille Gebhardt ( ‘Your body derives its energy from food and sleep. If one is lacking, then the other needs to increase to sustain your body’s necessary energy levels.’ A study by researchers at the University of Chicago found that sleep deprivation plays havoc with fat cells, reducing their ability to respond to the blood sugar balancing hormone insulin by 30 per cent.

Ever wondered why a bad night’s sleep leads to a day of bingeing? Lack of sleep also lowers levels of the appetite-controlling hormone leptin, sending signals to the brain to increase appetite. When you get enough sleep, leptin levels are higher – so you’re more likely to feel full when you eat.

Fight fat: Make sure you get a proper night’s rest by going to bed at the same time each night to help regulate your body’s circadian rhythm. Apply a spritz of lavender essential oil to your pillow and enjoy a soak in the tub before lights out to increase your chances of shut-eye.

Beat stress, lose weight

Being dedicated to your job may improve your career prospects, but it might not be such good news for your waistline. Even if you eat healthily and exercise regularly, leading a stressful lifestyle can stop you from losing inches. When you’re under stress, your body pumps out adrenaline and high levels of the hormone cortisol. Cortisol affects appetite, causing you to crave sugary, high-fat foods that stimulate the brain to release neurotransmitters such as serotonin and dopamine. This has a soothing effect on stress, but, obviously, it’s terrible news for your body. A high level of cortisol also promotes fat around your middle, known as visceral fat. This fat surrounds organs and releases fatty acids into your blood stream, raising insulin levels and increasing your risk of diabetes over the long term. ‘Many of us reach for food when we’re stressed,’ says Sybille. ‘Try meditation or yoga to calm your mind.’

Fight fat: Melt your muffin top with stress-soothing foods such as oily fish, which helps to regulate cortisol levels, or turkey, which increases serotonin levels. Practice yoga at least twice a week.

Feel confident, look great

Your biggest fat-loss obstacle? You’re looking at her in the mirror! Looking good is all about feeling good, so if you boost your body confidence you could send your fat-loss rate soaring. A study by scientists at the Technical University of Lisbon and Bangor University discovered that women are far more likely to shed pounds if they work on improving their body image issues. You might not have your dream body (yet), but embrace your best bits and you’ll look and feel your best.

Fight fat: Been blessed with long legs but a paunchy tum? Opt for skinny jeans with a smock top and a wow-inducing pair of heels. Hate your bingo wings but love your killer cleavage? A long-sleeved top with a scoop neckline will give you a lift.

Romanian deadlift

Crucial for propelling your in your running, one of the most effective workouts for strengthening your glutes and hamstrings is the Romanian deadlift. Originally developed by Romanian weightlifter, Nicu Vlad, when performed correctly, it involves a hip hinge movement and uses the muscles that are vital in performing other excerises in lifting, jumping and sprinting.

While your glutes and hamstrings are engaged – you’ll find that the muscles in the front (quadriceps) are also being used, as well as the upper back muscles, which is an effective way of strengthening your back muscles and posture (along side other back exercises). 


  • Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs).
  • Place your feet approximately hip-width apart, with knees soft and your feet straight ahead.
  • Maintaining a flat back position, bend forward at the hips lowering the bar towards the floor.
  • Reverse the position, extend your hips and return to the start position. 
  • Perform 8-10 reps (3-4 sets) 
  • Safety tip: keep your shoulder blades engaged as you lower.

For information about strength and conditioning training, check out The Strength & Conditioning Bible: How to train Like an Athlete by fitness expert and coach Nick Grantham

Kettlebell exercises

2016 might’ve been the year of the kettlebell craze, but the versatile piece of equipment continues to enjoy its time in the limelight thanks to its amazing benefits to overall body strength and conditioning. ‘There’s a good reason why these scary-looking cast-iron weights are still being used in gyms,’ says celebrity trainer Nick Mays of ‘They’re user-friendly (you can use them in or out of the gym and only need one bell to get an all-over workout), and allow you to swing from one move to the next without stopping, creating a cardio and resistance workout all at once.’

Researchers also found a 20-minute kettlebell workout can torch almost 400 calories, the equivalent of running a six-minute mile pace, or cross-country skiing uphill at a fast pace. ‘This is just one of a long list of benefits,’ says Mays. ‘You’ll not only get a higher-intensity workout than standard weight-training routines, you’ll add definition to your entire body while improving heart and lung efficiency and working the body in a completely different way. This is because the kettlebells’ weight isn’t evenly distributed, so your stabiliser muscles have to work extra hard to keep your body balanced.’ Whether you’re a kettlebell veteran or complete beginner, here’s how you can get in on the action.

Start with the first move and do the exercises back-to-back with as little rest as possible. Rest for two minutes then repeat for a total of three circuits. Not only will your heart rate go through the roof, you’ll get an all-over burn in less than 30 minutes.


Grab a kettlebell with both hands, letting the bell hang in front of you. Squat down until your thighs are parallel to the floor and swing the bell between your legs and behind your hips. Immediately stand up and swing the kettlebell up to shoulder height while pushing your hips forward and contracting your gluteals. Drop back to the starting position.

Chest pass rotation

Stand with feet shoulder-width apart and hold your kettlebell in front of you with both hands. Keeping your elbows close to your body, contract your abdominals and rotate your torso to the right, pressing the bell out once you’re all the way around. Pause, then return to the start, this time rotating your torso to the left and pressing the weight out to the left.

Plie squat to row

Stand with your feet wide and toes pointing out to the sides. Hold your kettlebell in front of you with both hands. Slowly lower into a squat and go as deep as you can, keeping your knees and toes aligned. Pause, then push back up through your heels. Row the kettlebell up towards your chest once you’re back up standing before lowering it back to the starting position.