Sex positions for body-conscious days

Sometimes, no matter how much your man showers you with compliments and drools over your naked body, you just can’t seem to enjoy sexy time when you’re having a body conscious day. Don’t let how you feel about your body turn it into a no-sex night; switch the lights back on and use this intimate guide to sex positions to conquer your body blues.

Sex position to disguise a bloated stomach: Doggy style

The bloated tummy is perhaps one of the most common body hang-ups that women encounter when it comes to sex. The chances are, your lover hasn’t even noticed that your stomach is slightly bloated. If it’s really putting you off though, the doggy style is a good position for disguising it. There are two ways of going about this position; either lie flat on your stomach and let him enter you from a higher angle, or get down on all fours with your man positioned behind you. You can easily adjust the angle to reach your hotspot.

Sex position to disguise jiggly boobs: Reverse cowgirl

Most men love the bouncing boob action when you’re having sex – they find it a real turn-on! Sometimes, though, we worry about big boobs getting in the way or looking too saggy, which makes us lack confidence between the sheets. For the days when you just can’t learn to love your lady lumps, try the reverse cowgirl. Sit on top of your man as if you’re about to do the classic cowgirl position, but spin around so you’re facing away from him. Make the most of this position because it allows you to be in full control; you can go as deep and penetrative or soft and gentle as you like.

Sex position for small boobs: Spooning

Moving from one worry to the polar opposite, some ladies would do anything for bigger breasts and feel they need to hide them away during sex by wearing a bra. This only decreases your sexual pleasure though. Indeed, sex author Debby Herbenick says that exposing your breasts “boosts your comfort level during sex, helping you orgasm more often”. Instead of hiding your boobs, use them to enhance your sexual pleasure. If you’re really not basking in body bravado today, lie on your side and ask him to lie behind you and enter you from the spooning position. You don’t need to lose out on the sexual pleasure of your breasts; he can caress your boobs and other intimate regions from behind you.

Sex position for between waxes: Over the top rush

Having pubic hair in your sexy regions can make you self-conscious if you like it to be smooth and silky.  To combat this problem, try the “over the top rush” position. This involves your man lying on his back with his torso hanging off the edge of the bed and his arms over his head relaxing on the floor. You mount him in a sitting position with your knees bent towards your chest, and hold onto his sides to keep you steady. The possibilities are endless with this position; spin around and do the reverse cowgirl, thrust up and down, or sway your hips from side to side to rub your G-spot.

Sex position to disguise big thighs: On his lap

This is a great one if you’re looking to hide your thighs or your bum and it’s great for showing off your boobs too. Sit on his lap and put your arms around his neck to steady yourself. This position allows him to caress your breasts and other frontal hotspots and you can control the pressure and the direction to reach the area that feels best. For deeper penetration, try leaning back and putting your arms out to support you, then rock back and forth. This position allows you to enjoy deep, penetrative sex while you’re intimately cuddled up face-to-face (or boob-to-face) with your guy.
Feeling like your bum’s a bit flat? Or too big? The hot hula position is great for hiding your bum when you’re having one of those days because it’s nowhere in his sight. Mount him in the missionary position, put your hands and knees on either side of his torso and then gently swivel your hips back and forth and side to side. These slow, controlled motions allow you to position his manhood exactly where you want it – this is the perfect position for locating your G-spot. Have a long session of slow, intimate sex or vary between gentle movements and some upwards and downwards thrusts.

Sex position to disguise your legs: The intimate tree hug

Hairy legs, cellulite, bruises, chipped toe nail varnish... whatever reason you have for wanting to hide your legs or feet, we’ve got a position for you. Ask your man to stand up with his feet approximately one shoulder width apart and his knees slightly bent. Put your arms around his neck and jump onto him, wrapping your legs tightly around his waist (as if you were climbing a tree). He can support you with his hands on your bum and lower back and if extra support is needed he can stand against the wall.

Sex position to disguise your arms: Sockets

Whether it’s bingo wings or dry skin you’re worried about on your arms, this position has you covered. Start off by lying on your back with your legs spread and your knees bent. Next, ask your partner to lie on his side facing you and to place his leg over yours (if he’s lying on his right hand side, he can slide his right leg under your left leg and vice versa). Gently guide his manhood down and put it inside you before using your legs to thrust forwards and backwards in a rocking motion. As your man will be on his side and you will be using your arms to steady yourself, he won’t be able to get a good view of them.

Sex position for excess skin: Standing up

If you’ve lost a lot of weight, excess skin can make you feel self-conscious; don’t let this be a lust-buster though. Standing up positions are great for if you have excess skin because a good posture will flatter your body and make your skin look more taut. Pick your favourite standing up sex position and enjoy!

Sex position for when you just don’t feel pretty: The sure fire

Some days we have a breakout of spots and we just don’t feel pretty. On these days, coming face to face in an intimate embrace with your partner can make you feel self-conscious. While your partner is no doubt attracted to you however you look, you can try a position where you aren’t looking at each other’s faces so closely to make you feel more confident. Ask him to lie on his back with one leg stretched out and the other bent. Straddle his bent leg so you are facing sideways and lower yourself onto him. You can rock back and forth or move up and down – find a position where it feels great for you both.

Ways to make more time for sex

Pleasure, an instant mood booster and a kilojoule burner all rolled into one – what’s not to love about sex? Unfortunately though, it’s not that we don’t want to do it but that many of us simply can’t find the time to do it as often as we would like. We’ve come up with an action plan to help you make more time for sex...

Don’t push sex to the bottom of your to-do list

Many people underestimate the importance of sex and it keeps getting pushed further and further down the to-do list until it eventually falls off the page.  Sex is an important part of your emotional and physical bonding as a couple and should be right up there with sleeping and housework on your priority list in order to maintain a healthy relationship. Push less important things down the to-do list and bring sex back up to the top.

Be creative with your multi-tasking

Don’t feel like you need to stick to the conventional idea of going to bed to have sex. When you’re feeling too busy to do the deed, multi-tasking can often be a good excuse to try things you may not have thought of. If you need to take a shower, get dirty while you’re getting clean by having a little sexy time in there. If you’re doing the laundry, have sex aboard the washing machine... Let your lack of time work in your favour by being creative and the spark will be back in your sex life in a flash.

Don’t stop dating

Many couples fall into the trap of thinking that dates are for potential new love interests who are eager to impress one another, but this really shouldn’t be the case. Whether you’ve been with your partner for one week, one year or one decade, it’s important to set aside some alone time to keep the romance alive. Sex usually comes hand-in-hand with spending intimate time together, so make more time to spend as a couple and you’ll be having more sexy time before you can say “I don’t have time”.

Have a quickie

Having plenty of time for some long, slow sex may be ideal but sometimes short and sweet can be just as good. The intensity and speed involved in quick sex sometimes even makes it more exciting. Grab your partner before they head to work and enjoy. Who said there’s not enough time for sex?

Schedule it in

This might sound a little unromantic but if you’re really struggling to make time for sex, make a conscious effort to schedule it in at least once a week and you’re more likely to stick to it. We’re not suggesting that you start scrawling “sex” all over your calendar, but by making a verbal agreement with your other half to ‘watch a movie in bed’ (wink wink) every Tuesday for example, you’re more likely to stick to it and you can prepare in advance – get plenty of sleep the night before and think about it throughout the day to get you in the mood.

Do the chores together

When you’re both too busy to make time for sex, start helping each other out with small tasks. Maybe you usually help the children with their homework or your other half usually does the shopping after work? In situations like these, chop and change who does which task to use both of your time more efficiently. Make sure you spend the time you have left doing something romantic!

Have some pre-foreplay

When you’re both busy throughout the day, start enticing your other half with suggestive text messages to get them excited. This way, you’ll both be waiting for your sexy time together all day and when you finally get home later on, the moment the front door has closed it’ll be game on!

Don’t wait until night time

Don’t always wait until night time when you’re getting into bed for sex and hope for the best; by the time you’ve been snuggling up in your comfy pyjamas watching TV with a mug of tea, you’re likely to be feeling drowsy before bed. Instead, try and fit in a good sex session before dinner time or in the morning.

Try sex toys

Sometimes when we’re stressed and busy (which seems to be most of the time for the majority of us), we think more about our bloated stomachs and dry skin than feeling sexy and doing the deed. If you need a little helping hand to get you in the mood, invest in a sex toy that you and your partner can use together. Whether you buy a fun pair of furry handcuffs or invest in something a little more expensive, toys like these are sure to get you in the mood in a matter of seconds – no more excuses about it taking too long!

Don’t underestimate the importance of sex

While it’s easy to get swept away with the hustle and bustle of modern life, if you really want to make time for sex then there are plenty of ways to go about it. Don’t feel as though it’s something you shouldn’t be doing because it ‘isn’t productive’ – it is important for your relationship. Yes, the dishes might need doing and yes, the grocery shopping might need to be done too, but why can’t these tasks take the backseat for a change?

Ways that sex makes you more attractive

Ever wondered how to look more attractive without makeup? The secret to being sexy is closer than you think; between the sheets, in fact. Think mussed-up hair, rosy posy cheeks, and perfect pouty lips; we present you with the top seven ways that sex makes you sexy.

Sex for beauty, tip 1: Have sex for youthful skin

An orgasm – and sometimes even kissing – produces hormones that dramatically increase our natural collagen production, which is important for improving skin’s elasticity and making it feel softer. Next time you’re about to turn down a good sex session because you’re feeling a bit tired or don’t have the time, think about the anti-aging benefits and get down to it!

Sex for beauty, tip 2: Have sex for fewer breakouts

Factors such as stress and what we eat or drink can all contribute to our skin’s natural oil production that causes spots. Getting down and dirty not only reduces stress levels to restore the oil imbalance, but also helps us to sweat out the toxins that cause break-outs. Of course, to sweat out the toxins in your body we aren’t talking a quickie before work; you need to have a long intense session to work up a real sweat.

Sex for beauty, tip 3: Have sex for softer skin

Okay, so indulging in some sexy time doesn’t exactly make us ponder the scientific implications that such an activity will have upon our skin, but it is a handy bit of info to know. During periods of intense physical activity, our skin produces natural oils like lineolic acid, which lubricates cells and hydrates our skin to keep it soft and hydrated. We can’t think of a better excuse to ditch the expensive moisturiser and have some fun instead.

Sex for beauty, tip 4: Have sex for flushed cheeks and pouty lips

Think of how you look after sex; dewy cheeks, pink lips, big sexy hair, and sparkly eyes. Isn’t that the healthy look you work hard to create in the morning? Instead of waking up and spending time doing your makeup, why not do the deed instead? Getting busy in the bedroom is a much more exhilarating way of making us look gorgeous.

Sex for beauty, tip 5: Have sex to burn fat

Even without an orgasm, sex and kissing work wonders when it comes to burning fat. By working up a sweat through doing the deed, you can burn the same amount as you would at the gym, and a bit of good old sexercise also improves your cholesterol levels and mood. Just kissing in itself works up to thirty facial muscles too, so get naked and pucker up!

Sex for beauty, tip 6: Have sex to look after your locks

Ever wondered how to make your hair healthier and more lustrous? Sex. Each hair follicle on our head has its own blood vessel leading to it, and when we get all hot and sweaty, blood is pumped into these follicles to nourish our hair. Plus, the excitement of ripping each other’s clothes off and sliding around in the sheets gives our hair some ‘oomph’ – we love voluminous hair.

Sex for beauty, tip 7: Have sex to get more beauty sleep

It turns out that Sleeping Beauty may not be as innocent as we all thought. Sex makes us sleepy (Don’t fall asleep until after you’ve finished doing the deed though, of course). The hormones we release during and after sex – oxytocin and prolactin – promote deep relaxation and drowsiness, which help us drift off into a deep and peaceful sleep. During our sleeping hours, our body has time to repair damaged cells and freshen up our skin. Now we know why Sleeping Beauty was so beautiful.

Qualities that women look for in men

How to attract a woman

When it comes to attracting the fairer sex, sometimes you’re hit with the sudden realisation that women really are from planet Venus, and bear no resemblance to the ill-informed species that inhabits planet Mars. How the planet earth are you to catch her eye? Here’s the confused guy’s guide to attracting women.

Male quality 1: He is honest and loyal

Prove to your love interest that you are kind, honest, and loyal – a genuinely charming fellow, some may say. Terms such as ‘love rat’ and ‘dirt bag’ weren’t made up just for a laugh you know. Many women have had the unfortunate experience of dating these time-wasters-in-disguise-as-princes on numerous occasions, and rarely does it have a happy ending. In fact, once a woman has dated one of these scheming snakes, boy does she remember it; it takes a long time to rebuild the trust that she once built up only to have it come crashing down, so being honest and loyal will go a long way in impressing her. If you’ve been a scheming little scoundrel in the past, it may be best to keep it quiet now as you have (please say you have) changed.  In such circumstances, don’t talk about how you cheated on your ex and broke her heart. This will almost definitely put your potential new flame off for good. In short, be a charming chap and you can’t go far wrong.

Male quality 2: He possesses a good sense of humour

Now, as we’ve got the serious stuff out of the way, let’s move onto the exciting part – humour. Who doesn’t love a good rib-clutching bit of humour that makes us gag for oxygen every now and again? Studies have shown that many women favour humour over looks in a potential partner, so there’s still hope for many of us yet. Just a quick flick through the lonely hearts ads shows that, indeed, a “GSOH” must be one of the most favourable traits in a man. A good sense of humour acts as a natural aphrodisiac and will turn your love interest’s thoughts about you from “okay” to “hey hey!” in less than thirty seconds.

Male quality 3: He has ambition

Men with drive, men with goals, men with a burning desire to get somewhere in life – this ambitious type of gentleman attracts women. We’re not suggesting that you should be climbing the career ladder at break-neck speeds to be deemed as ambitious, but you’ll have a much easier time winning over a woman if you can demonstrate some form of passion, objective, or ambition in life. No woman wants a man who sits around being content doing nothing, so if this is you, things need to change. Fill your life with interests and hobbies – things to talk about when she asks you what you enjoy. Identify where you want to be in life and make it happen. Women will be falling at your feet in no time.

Male quality 4: He practices good hygiene

This is a no-brainer. Whilst your rock star charm may have made the girls drool in school, slicked-back greasy hair, dirt under your nails, and tingeing the air with your body odour won’t get you in the ladies’ good books now chaps (we hope you enjoyed it while it lasted). You don’t have to rival your love interest’s beauty routine to take a pride in your appearance – just put the basic hygiene rules into practice and you’ve mastered the basics. Have a shower, trim your nails, get your hair trimmed, and wear decent clothes. Sloppy is not sexy so scrub up!

Male quality 5: He is dominant and protective

As much as women love to show their independence, scientific studies have suggested that they are subconsciously attracted to dominant, assertive men. This isn’t to say that you should make her feel intimidated and uncomfortable. No woman wants to be slowly backing into a corner as an overzealous man tries to express his affection in the form of a passionate embrace. If a difficult situation arises though, take charge and be protective over her and – as much as you may shudder with panic when you have to remove a spider from the bathroom – try your best to be fearless.

ways to look hot in bed

Want to feel hot and look good in bed? These tips and tricks will show you how to look bronzed, buff and beautiful in bed; your bedroom partner won’t be able to keep their hands off you.

How to look hot, tip 1: minimise pores

If you talk to people about their bedroom body hang-ups most focus on the size of their chests or the way their body jiggles or droops when they try out a tricky new position. However, what you have to remember is your partner won’t actually see much of your body. What they actually spend most of their time seeing is your face. So, if you want to look attractive make sure you take care of your skin and minimise your pores.  You can do this by sipping peppermint tea and maintaining a good skincare regime.

How to look hot, tip 2: be happy and be sad

Depending on your gender, to look good in bed you need to be happy or you need to be sad. A study by the University of British Colombia found that women did not find men who were happy or smiling as attractive as their moody or proud counterparts. Yet for the girls, you should try to look happy and flash your feller a warm smile when in bed. This is because the guys in the study all loved the cheerful ladies, but found the proud women unattractive.

How to look hot, tip 3: make your eyes sparkle  

Having eye contact during sex drives girls and guys wild. To make your eyes look sexy make sure you don’t have any dark circles beneath them. To do this, make sure you get enough sleep and apply a cold compress to your eyes for five minutes during the day. To keep your eyes sparkling and bright you can also get a professional brow shape and tint. For the ladies, you can also wear some waterproof mascara and light, bright eye shadow.

How to look hot, tip 4: get the right angle

Let’s face it, although sex positions sound hot a lot of them are ridiculously difficult and can make you look horrendous. Yet, there are some flattering positions you and your girl or guy can try. You both look your best when you are sitting upright, so why not give the lotus, the wallflower or the standing ovation a go.

How to look hot, tip 5: body buff

Want glowing and fresh skin? It’s simple – buff your body. The cheapest way to get healthy looking skin is to use a body brush. Take the brush and sweep it across your skin in the direction of your heart. Not only does body brushing improve your circulation, it also removes dead and dry skin. Another way to get irresistible skin is to use an exfoliating scrub with mitts and book a body polish treatment.

We all want rock solid abs and a tight tummy, but actually achieving the ideal stomach can seem like a full-time job. Yet don’t give up on your flat tummy dream already. You can get a slimmer waistline by simply eating certain foods that counteract bloating and get rid of excess gas. Firstly, stock up on potassium-rich food like bananas and dried fruit. You should also try taking charcoal capsules and avoid foods that are heavy in salt.

How to look hot, tip 8: luscious locks

Having luscious locks means you instantly look more attractive and, if you want to look amazing in bed, you better get to work on your mane. To begin with go food shopping and buy some of these hair-friendly foods: nuts, oily fish, yoghurt, eggs and avocados. Next, after you wash your hair let it dry naturally to prevent heat damage. You can also spritz your hair with your favourite perfume and cologne to make it smell incredible throughout all of the hanky-panky.

How to look hot, tip 9: elongate 

Worried about your wobbly stomach or your flabby thighs? Then stretch yourself out. The elongated figure is far more attractive than a slouching, crouched body so to get an instant body makeover move yourself into a flattering position. For the girls, you should lie on your sides and prop your head up with your hand. Bend one knee and keep your toes pointed. For the guys, make yourself look better by standing tall or, when you are on top of her, keep yourself up using your upper arms. This position will accentuate your arm muscles and tighten your pecs.

How to look hot, tip 10: the morning after the night before 

So, now you know what you should be wearing during sex, but how do you look good the morning after the night before? If you came unprepared to this romantic romp make sure you wash your face with warm water and remove any excess make-up. Remember that no one finds morning breath attractive so brush your teeth or simply swill some toothpaste around in your mouth until you get home. Finally, don’t walk around in your underwear or any sexy garments you wore last night. Chances are the moment has passed so, girls, wear one of his old t-shirts and guys, wear the clothes you came in.

ways to make your co-workers love you

Even if you haven’t just started your job and just want to feel included in the office, it’s a tricky business making the correct impression. So how do you make your co-workers love you? Follow these simple steps – oh and try not to cause any arguments!

How to make your co-workers love you: Learn the tea orders of your workmates

Although this might seem simple and of no importance whatsoever, learning how your co-workers take their tea is a great way to get involved in the office environment. OK, so let’s be reasonable, if your office is the size of a football pitch you could possibly side step the tea round, however in smaller offices it is the polite and socially correct thing to do. Not only does this look like you actually take notice of people but it is an easy ice breaker, it’s as simple as that.

How to make your co-workers love you: Smile in the workplace

No one wants to acquire the nickname thunder face, and smiling is the most obvious signal that you are enjoying your work and the people around you. Smiling can convey a happy emotion; emotions are free and are easy to use. If you never smile the chances are your colleagues probably think that you don’t have a sense of humour, so smile away.

How to make your co-workers love you: Listen to your work colleagues

If you don’t listen to anyone not only will you feel cut off from the work environment but eventually everyone will stop talking to you. If it’s someone’s birthday soon or they are going shopping at the weekend, just make a note of it. However small the task, go out of your way to ask how it went or simply ask did they have a nice time; people value the smaller things in life and this is one of them.

How to make your co-workers love you: Don’t be a workplace hermit

If you are invited out by your co-workers always make an effort and go out with them. No one wants to be labelled the boring one, and even if you only stay out for a short time you will always be appreciated for making the effort in the first place. If you are having a party and you don’t invite anyone from work but then upload pictures onto a social networking site, it may come across as though you dislike everyone, so put yourself out there and ask them. If everyone says no you know who not to invite next time!

How to make your co-workers love you: Stick to your personality

Don’t try and be someone else; the chances are your alter ego will be eventually overridden by your true one anyway and you’re more likely to be labelled with split personality disorder if anything. Being fake is not a good look and most people can see right through this, however if you are loud and obnoxious this is hard to cover up, but worth a try.

How to make your co-workers love you: Don’t be the office flirt

You don’t want to be known as the one who chats to all the boys/girls; save this at least for the Christmas night out. You can’t make another first impression so tone it down and adopt the mantra work is for working. If you’re desperate to talk to the opposite sex, meet up after work, but inside those walls is for office talk and office talk alone!

How to make your co-workers love you: Keep strong opinions to yourself

You don’t qualify for gossiping or heated arguments just yet so keep quiet. It is important to voice your opinion if the situation directly applies to you but being the gobby one already is not what we’re aiming for. It is crucial you stand up for yourself but don’t get involved in unnecessary cat fights over trivial things. Just breathe and let it go; being cool and collected under the office stress and pressures is the strategy you need to be able to adhere to.

How to get involved in diving

If you want to take the plunge and quite literally throw yourself into diving, there are opportunities to get involved all across the country. Here's our guide on starting out in the world of diving.

In the last decade Australia has established itself as one of the world’s leading nations in the sport of diving. Divers like Matthew Helm, Chantelle Newbery and Matthew Mitcham have brought success for team Australia at the Olympic games and helped to popularise the sport.

Diving is an exhilarating and fun sport. Combining athleticism, grace and concentration. Its attraction lies in the combination of the visual appeal of the divers coupled with the physical prowess and courage it takes to do the sport well. It also an extremely inclusive sport, no matter what age, class, sex or skill level - all can participate. Do you need more of a reason to get involved?

Come 'n' Try

‘Come 'n' Try′ diving days are held regularly at sports and aquatic centres across the country. These group sessions introduce students to the basics of diving and provides opportunities to move into Holiday or Term programs. They are a great way to get started in dviing in a fun and friendly environment.

Diving Australia

Diving Australia is recognised by the Olympic Committee as the sport’s national governing body. Along with their vaious state affiliates, they offer a variety of programmes for divers of all ages and skill levels. They conduct and promote the participation in all aspects of the sport.
If you are interested in trying diving, Diving Austrlalia can point you in the correct direction and help you find a club with the facilities you’ll need to get started. It is best if you check out their website and go through to your states individual website. They can then provide you with infomation on diving in your state and where you can find a Come 'n' Trysession near you.

How sleep affects your running performance

Extra sleep could potentially help you shave seconds or even minutes off your race finishing time. So how much sleep should you need for optimum running performance?

How much sleep is required by runners?

Every individual has different sleep requirements, and different factors such as stress can all play a part in how much sleep a person needs. What is without doubt is the fact that an increased training load requires more sleep so that their body can recover sufficiently. The marathon runner will require more sleep than a recreational runner because they are likely to be putting more demands on their body through their training schedule.

Your own sleep requirements

How do you know when you've had enough sleep? The ideal answer is to sleep until you wake naturally, rather than try to set a rigid nightly figure. For most people with commitments, this approach is not really a practical option. Instead, start a sleep chart on which you record the time you go to bed, the time you wake up, how long you slept, whether your sleep was broken, how quickly you think you fell asleep, and how refreshed you felt when you woke in the morning.
Compare your sleep patterns with your training schedule, and over a period of weeks you should be able to see a pattern emerging. Complete this data daily and over a typical representative period of several weeks. Compare when you've slept well and felt refreshed with periods when your sleep hasn't been great or you've felt a bit groggy on waking.

Sleep and the elite running athlete

British distance runner Paula Radcliffe is known to sleep for around nine hours each night, supplemented by a further two hours in the afternoon. Paula's sleeping strategy is aimed at rebuilding stressed and damaged muscles faster. In addition to getting a good night's and afternoon's sleep, it is also known that human growth hormone is secreted approximately 20 minutes after falling asleep, so by sleeping twice a day, she gets a double hit off the hormone, which accelerates her recovery.

Pre-race sleep

A regular diet of good quality sleep will support your running during your actual training, but a sleepless night before race doesn't mean that your chances of a good race or a PB have disappeared. Getting your full quota of sleep in the days coming up to the race is vitally important, even if the night before the race you struggle to sleep well.

Is more sleep better?

Training volume and intensity, nutrition, stress, domestic and work responsibilities, personality, race conditions, mood, motivation and a host of other factors all play their part in affecting your performance, so it is difficult to measure sleep against performance. Clearly achieving a PB on a one hour sleep each night simply isn’t going to happen, so sleep will be a factor. Only through experience of numerous races will you be able to build up a picture of how much sleep has an impact on your running performance.

Best foods for a beautiful body

If you empty your cosmetics case, how many beauty products come tumbling out; five, six, seven? Most women are super conscious about how they look and invest a lot of money in finding the right products to feel beautiful. However, we can all change the way we look by eating the right foods. Instead of turning to the shops for a beauty blitz, it’s time to turn to your fridge.

Best food for a beautiful body 1: Green tea

If you want sparkling, bright eyes you need to boil the kettle and enjoy a tasty cup of green tea from China. Green tea contains a fantastic mix of antioxidants that help to keep your eyes healthy. This powerful tea also fights inflammation and protects your eyes against sun damage. All of these benefits will help you keep your eyes fresh, bright and beautiful. To get the most antioxidants possible, dunk your teabag in the hot water a few times.

Best food for a beautiful body 2: Salmon

Salmon works miracles for your skin. This oily fish is rich in the essential lipids that your skin needs to stay flawless and youthful. The Omega 3 in the salmon maintains your skin elasticity and works hard to keep your cell membranes healthy. If you’re not a fan of salmon, trout, mackerel or sardines also do wonders for skin and will give you a glowing, young-looking complexion you’ll be proud to flaunt.

Best food for a beautiful body 3: Eggs  

Whip up an omelette or cook yourself a spicy frittata for thick, glossy tresses. Eggs are fantastic for your hair, not only because they contain lots of protein, which is essential for hair growth, but they are also rich in biotin. Not only are eggs good for your hair when eaten, they can also be used as a healthy, organic hair mask. To make one, apply a beaten egg to your locks, leave for 10 minutes and then rinse out the egg with cool water.

Best food for a beautiful body 4: Curly kale

To get gleaming and strong nails you need to get some curly kale in your life. Kale, like other green and leafy vegetables, is rich in iron. This nutrient is essential if you want great looking talons because a lack of iron in your diet will result in brittle and ill-formed nails, which, no matter how much nail polish you apply, will never be on trend. If you’re stuck for kale recipes add this iron-rich ingredient to broths, stews and tarts.

Best food for a beautiful body 5: Tomatoes

Hands up if you go red in the sun. If your hand is in the air you need to eat plenty of red foods, like tomatoes. In a study, participants who ate five tablespoons of high-in-lycopene tomato paste were 25 per cent more protected against sunburn. The participants also had more collagen in their skin, which is a fibrous protein that helps to keep skin looking young. To get youthful skin that is better protected when you’re out enjoying the sun add some tomatoes to a salad, to a chilli or make a tomato soup.

Best food for a beautiful body 6: Brown rice

If you want to lose a little excess weight don’t cut out brown rice. This powerhouse whole grain is great for weight management because it is a low fat source of slow-release energy. Plus, because it is high in fibre it will also help keep you feeling fuller for longer. Interestingly, brown rice helps us look our best in other ways as well. As a whole grain this food lowers our levels of the stress hormone, cortisol, which can cause fat to be stored around the stomach.

Best food for a beautiful body 7: Gum

To get the red carpet smile you crave simply chew sugarless gum. Chewing gum after meals removes trapped food and reduces plaque, which keeps teeth strong. Gum can also help to prevent tooth decay because gum helps you to produce more salvia, which neutralizes the mouth acids that cause tooth decay. Although controversial, it has also been suggested that chewing gum can help you lose weight.