It’s a very shallow thing to admit, but waking up with a flat stomach is – for me anyway – one of the great pleasures in life. As fleeting as the joy may be, there is a certain triumph associated with being able to do up your jeans without a struggle, especially as the flatness positively ripples over the rest of your body – you feel like there is less of you everywhere, just as you do when with a tan – and of course your mind. Flat stomach = good mood day.

I know I’m not alone in this, so I say thank the lord for instant inch-loss treatments, the best of which give you similar diminishing (or ‘flattening’) benefits as an all-over body quick-fix.

To be clear, the best way – the only way – to view quick slimming treatments is as a fast and temporary fix. I say this because sometimes we are led to believe that the results are permanent because they remove fat. Inch loss treatments are an easy route to gratification, but even a course of them – be they wraps, electrical muscle stimulii or coatings of seaweed – won’t give you lasting benefits in the way that regular massage, exercise and diet will. That said though they have their place: inch loss treatments are a very useful thing when you have an event on the horizon which calls for you to slip on a bikini or a little black dress.

What’s being removed is fluid, not fat. But that’s fine, because fluid can distort a body in the most insidious ways, and if losing some of the surplus, and the lumpiness it makes, makes you feel more confident, even for one night, it’s worth it. That’s what beauty is all about. Where the effects can be lasting, and more positive, are when inch loss treatments give you impetus to edit your lifestyle in a way that makes a lasting difference to your figure.

So what works? Well having experienced most of the applications available, I can conclude that the best treatments are not gimmicks. And they are most definitely not pampering treats – this is not the moment for chocolate, cherries or candles: it’s gloves-off business and anyone who tells you that instant body slimming treatments are fun is mad. Treatment is not enjoyable; in fact sometimes it’s downright uncomfortable. Take Frigi Thalgo: billed as a ‘cool’ marine wrap. Cool? Reader, it’s freezing, and damp, and as such a fairly miserable experience. But the results (and I’ve had this bandage wrap with menthol and seaweed many times) are frankly astonishing – never less than 6 or 7 inches in total from thighs, hips, stomach, muffintop and buttocks, and if you haven’t tried it I urge you to do so.

I have had impressive results (though not on the same total inch loss scale as Frigi Thalgo) from Ionithermie, which uses electrical pulses to boost lymph drainage. The devil is in the detail here though I think as it is superb at knobbling isolated stubborn areas like saddlebags on the outsides of thighs and pockets of trapped fluid on the insides of knees. It’s the one to have when your skinny jeans have started to strain and crease from your knee to thigh.

Don’t write off regular massage either as a quick contouring route. If it’s done with thought, by a skilful independent practitioner, who can tailor it to you (either in the strokes or aromatherapy oils used) and knows how and where to use her fingers to apply pressure and ‘push’ trapped fluid out (some of us retain fluid more around our ankles and calves, others their knees or muffintop), it can ease an inch or two off hotspots in a session. And because of the way it manipulates the tissues and circulation, results can be cumulative – massage (hands-on or G5) is a superb way to stay on top of fluid retention if it’s a regular diary date.

How to spot a good inch loss treatment – the features that make a difference:

• Exfoliation – essential to prime your skin and, importantly, circulation.

• Heat and cool – temperature changes, or extreme warmth and coolness, promote the circulation which enhances elimination.

• Aromatherapy oils like juniper and cypress, thyme, clove and lemon – because they are good duiretics and circulation boosters, so enhance drainage.

• Massage – it’s a real bonus if part of an inch loss wrap treatment, especially if the therapist knows where to apply pressure (ie on the lymph nodes).

Forget irritability and cravings, The De-Stress Diet can help you lose weight and make you feel good long term – what better impetus is there for sticking to a healthy lifestyle, says co-author Anna Magee

Stress affects sleep, skin, mood, even your heart health and now, mounting evidence has uncovered a strong link between chronic stress with excess weight. When we’re stressed, our bodies create the hormone cortisol that encourages the body to release calories, fat and energy into the bloodstream. That cortisol not only signals the body to store stubborn fat around the belly, hips and thighs, it can make us crave the sugary and fatty junk foods that feed stubborn fat.

A diet and lifestyle addressing stress is the key to long-term weight loss and a calmer mind but it’s the one thing most diets fail to consider – until now. By lowering stress hormone production in your body and minimising comfort eating and sugar cravings, new book The De-Stress Diet can not only help you feel better but - followed for six weeks - it can help you lose up to ten pounds and keep them off for good. Here are my 10 key leading guidelines of slim and calm living.

10 steps to de-stress, weigh less and feel great:

1. Focus on feeling good Before you reach for a sugary snack or choose the sofa over the gym, ask yourself ‘How will this make me feel in an hour?’ That Yorkie will leave you tired and cranky when its high wears off while only 15 minutes in the gym will help lift your mood for the rest of the day and increase your metabolism.

2. Easy breathing therapy Five minutes gentle breathing morning and evening can calm you down for the day. Lie down in bed or on the floor with your head supported and body covered by a blanket. Observe your breathing without forcing it to change until it naturally becomes longer and slower, helping you relax.

3. Walk it off Walking regulates stress hormones without generating more and relaxes tense shoulder muscles and the habitual breath holding that stress causes. Walk outside for 30-45 minutes each day - get a pedometer and try and clock up 8-15,000 steps throughout the day.

4. Rest – not only sleep We can’t avoid those children or bosses but opting for rest between stressful times helps prevent the development of hard-to-shift stress related weight. As well as sleep and the odd opt-out Sunday duvet day we need active rest - think swims or walks in nature and regular calming yoga sessions - and social rest such as socialising with people we like.

5. Pack in protein and vegetables The De-Stress Diet is based on a hunter-gatherer one with plenty of vegetables cooked every which way and mind-calming, energy-giving protein at each meal (choose from eggs, nuts/seeds, lean – ideally organic – meats, poultry and fish) to aid the loss of stored fat and satisfy appetite.

6. Dump craving foods Stress can cause a vicious cycle of cravings for sugar and refined carbohydrates especially if you turn to these when the pressure’s on. Avoid sugar and refined carbohydrates and opt for occasional quality treats instead of habitual crutches (we love chocolate covered Brazil nuts). Watch labels: anything ending in –ose as well as maltodextrin, corn syrup, cane juice, barley malt, molasses or brown rice syrup is still sugar.

7. Don’t fear fat You need healthy fats at every meal for appetite satisfaction, feeling calm and keeping sweet cravings at bay. Opt for avocado, almonds, nuts, seeds, olives, flaxseed, sesame, coconut or extra virgin olive oil and even a pat of butter on your vegetables (helps you feel more satiated than having them fat-free).

8. Less-is-more fitness Hours on the cardio machines can lead to increased stress hormone production, sabotaging weight loss. Research now shows short bouts of targeted exercise increase fat-burning metabolism for up to eight hours after your workout. The De-Stress Diet contains a super-effective 25 minute resistance training programme that uses lots of muscle groups and includes squats, lunges and press-ups and do-anywhere morning and evening yoga sequences (get the videos at de-stressyourlife.com).

9. Increase good stress Not stress is bad. Regular exposure to mild ‘good’ stress causes a defensive response in the body – called hormesis by scientists - which leads to a building up of the body’s defense systems. Healthy stressful challenges are within our control, have an end in sight and are followed by a period of recuperation, for example exercise in all forms and short, regular intellectual challenges. Bad stress is ongoing and feels out of our control, for example having a bad boss, unhappy marriage or relentless money problems.

10. Lifestyle default That crème brulee or a few vodka tonics don’t matter in the scheme of things if you default back to a low-stress healthy lifestyle. An all-or-nothing attitude toward your diet creates more stress and leads to binges but if you regularly exercise, eat a healthy, satisfying diet and take daily quick de-stress measures the odd night on the tiles is good for the soul.

The De-Stress Diet by Charlotte Watts and Anna Magee is published by Hay House, £12.99 and is available now.

Why is it so important to have well-groomed, defined brows?

Defined eyebrows give you a manicured look, structure to your face and accentuates the effect of the eyes. If there’s one aspect of your appearance that you maintain, it should always be your brows. They have the ability to make a big difference to the way you look and how confident you feel.

How can the shape of our eyebrows transform our look?

Eyes are the most important feature of your face and professionally manicured eyebrows make an enormous difference. For older people, a well styled brow can be the equivalent to a mini-face-lift, yet is inexpensive and takes just a few minutes.

What are the trends for brows at the moment? Is the bushy "scouse" brow something we should be copying or is it just a fad?

The ‘scouse’ brow, or very bushy brows, are often best kept on the runway or in magazines, as in the real world it’s not generally a flattering look! A current trend for young girls is having thicker brows with flatter arches, also with the arch further out. However, with thicker brows a manicured look is still essential. For the more mature client, I always recommend very defined arches which creates a gentle lifting effect.

How do you know if you need to use brow makeup? And when you do, are pencils or shadows best? Any tips on how to use them?

Everyone needs brow makeup and without it the totally groomed look cannot be perfected. Pencils are great for women who want to draw in a shape. Shadow is for women who want to colour the hair and the skin – for example, blondes would be advised to use brow shadow. Eyebrow gel is also a must have- not only will it brush hair but it also holds hair in place all day.

I have heard about brow tints and tattoos. Should I try them out? And why?

A tint is always a good idea, even with darker brows. Tattooing should be a last resort and requires thought and is not a decision to be taken lightly – if you can make your natural brows work, through professional help, I would always recommend that first. But, when necessary, tattooing can have fantastic results, particularly for people who have over-plucked, thinning brows, or those suffering from hair loss due to medial treatment. But always go to a recommended technician – it’s a highly skilled task.

There are so many tweezer shapes around - pointed, slanted etc. What are the best ones for shaping brows and why?

It’s more about preference. Pointed tweezers suit strong dark brows whereas slanted tweezers suit finer downy brows.

What are your tips for women with really fair brows? Should they darken them?

Definitely. I always recommend going a couple of shades darker than your hair colour.

What are the essential brow tools every woman should own?

A brow brush, amazing tweezers and a magnifying mirror.

How should you maintain your brow shape?

Tweezer a few hairs daily - whilst the hairs are short, it is easier to tell which should stay and which need to go. Don’t pluck the week before or during your period, that is when your pain threshold is not at its best. If you make a mistake, grow it out - don’t correct it.

How long should you grow your eyebrows out before you see a professional?

For a total reshape, grow your brows out for as long as you can bear because the more you have, a greater transformation that is possible.

How often should we get our eyebrows professionally shaped?

Every 2-3 weeks is best, especially if you are trying to change the look of your brow.

Top tips for perfect brows:

• Tend to your brows on a daily basis; it’s a lot easier to tweeze one or two stray hairs every day to maintain the correct shape, than doing it once a week.

• Remember brows are ‘sisters not twins’ - if you try to make your brows identical you will end up plucking them to nothing.

• Always sit in front of a large mirror and use a magnified hand held mirror, this gives you an overall realistic view and the hand mirror helps with the detail - move from mirror to mirror.

• Never tweeze above the natural hair line.

• Only trim your brows if you know how and have straight blade scissors.

• Don’t over-pluck. Hairs don’t always grow back and you can run the risk of permanently losing your most flattering shape.

• And finally…Always visit a professional, whenever possible. Even if you only go once in your life, to ‘find’ your shape, it will be worth it.

What is aromatherapy?

Aromatherapy is the use of essential oils extracted from plants for therapeutic purposes and can work on a physical as well as emotional level to improve one’s general state of health and wellbeing.

I was hooked on aromatherapy from the very first day I started working with essential oils and saw how incredibly powerful they are at delivering incredible results. On a physical level, because essential oils are made up of very small molecules, they are able to penetrate into our blood stream and help many problems. They are used extensively in the spa sector, to help ease muscular aches and pains, improve circulation and ease sinus congestion. Within skincare, by penetrating into the deeper layers of the skin, they can help to optimise the cellular renewal process, enhance blood circulation and address problems such as eczema and ageing.

On an emotional level, aromas have a dynamic effect. The sense of smell is the most primitive of all the senses and is linked to the deepest parts of the brain which govern instincts, memories and emotions.

At Aromatherapy Associates all of our products have been formulated from a direct need – for example, our hero Deep Relax Bath & Shower Oil was one of our first ever products and was blended because I used to have terrible insomnia. I still receive letters and emails each week from people saying how much this product has changed their life. Every single blend is designed to achieve real results, only ever using therapeutic grade essential oils to a high concentration.

When beginning to embrace aromatherapy, the first question I always ask someone, is how do they want to feel? Are they tired, stressed, travel regularly, suffer from stomach complaints or skin problems? A hectic lifestyle manifests itself in different ways depending on the individual and it’s important that people use the oils THEY need. Here are some recommendations on which oils help with various complaints...

Using aromatherapy oils

Sleep: If you suffer from insomnia or trouble getting to sleep, our blend of Vetivert and Camomile within Deep Relax has the most incredible effect at helping to aid a peaceful night’s sleep – it’s regularly described as ‘better than sleeping pills’ – and far healthier! But don’t be fooled by general preconceptions about the benefits of specific oils – for example, most people assume that lavender is best to help aid sleep. In fact, that is not true and Vetivert is a far more powerful oil for this purpose. Either bath in this before you go to bed, or add a capful to a bowl of hot water in your bedroom, to fill the room with a deeply relaxing aroma.

Midday stress: In the midst of a hectic day, when the mind is racing and you need to take a few moments to calm and focus thoughts, a few deep inhalations of Frankincense helps provide instant clarity and mental support. Or pop a few drops onto an electric fragrancer to scent the whole room with this deeply de-stressing pure oil. Don’t underestimate what a difference it can make – I never go anywhere without a bottle.

Muscular aches and pains: If tensions are held in muscles and joints, Ginger, Rosemary and Black Pepper is a wonder blend at helping to deliver almost instant relief. All three are contained within our De-Stress Muscle Gel and De-Stress Muscle Bath & Shower Oil. The perfect relief for any of you marathon runners out there!

Stop those bugs: If you’re feeling a bit rundown and coldy, a blend of antibacterial oils such as tea tree and eucalyptus is hugely beneficial at helping to ward off germs as well as helping to help clear sinuses. These blends are also great when used in flights or on public transport – pop a few drops onto a tissue and inhale regularly.

Generally feeling a bit low: Everyone has times when you get that ‘low’ feeling and need a bit of a boost. A great ‘leveller’ is our Support Equilibrium Bath & Shower Oil, which contains a therapeutic blend of Geranium, Frankincense and Rose to help create a sense of harmony. I know some people who wear this as a fragrance to always put them in a good mood!

Energy boost: Citrus oils really are fabulous at helping to revive both the mind and the body. A blend of Pink Grapefruit and Juniperberry is a fabulous wake-up. These oils are also great at helping to boost circulation, which, when coupled with body brushing can really help minimise cellulite.

What oils to use to create different moods?

• Vetivert, sandalwood and camomile help a good night’s sleep. 
• Sandalwood is calming and relaxing to the mind.
• Pine helps to focus the mind and offers an instant wake up call for mental functions.
• Frankincense is wonderfully grounding oil, especially if the mind is really overactive.
• Ylang Ylang is a great pick-me-up before an evening out, or when energy levels are flagging.
• Juniperberry is a great detoxifier, helping to stimulate the kidneys and on an emotional level, helps adds positivity and clarity of thought. 
• Geranium is excellent at aiding confidence and intuition.
• Lavender is great to help balance emotions and soothe an over-active mind.
• Jasmine and Neroli are all wonderfully uplifting.
• Patchouli is an oil known for its sensuous qualities.

Essential oils – top tips:

• Pure essential oils work brilliantly when a few drops are added to an electric fragrancer or bowl of hot water and they really do fill a room with their beneficial qualities.
• Don’t be afraid to use bath oils in the shower – simply apply a small amount to the torso before stepping under the hot water and take a few deep breaths to reap the benefits.
• Always choose a quality blend, otherwise you will not achieve real results. I always liken it to this – if you eat one segment of an orange it’s not going to do you nearly as much good as eating the whole thing. The same theory applies with oils – if you don’t use the correct quality and quantity, you wont receive the results.
• Essential oils can be wonderfully restorative for oily skin, as they can help to balance sebum production. But make sure you choose the correct blend – our Refining Face Oil contains Ylang Ylang and Lavender, which helps gently dry the skin and help reduce oiliness.
• You know if you’ve applied too much product to your skin as it won't be absorbed – the skin only takes what it needs, so if you apply an oil before bed and find that you still have some on the surface of the skin in the morning, you used too much.
• Take some time to massage oils into the skin, particularly the face. Always use upwards and outwards motions, helping to lift the face and boost circulation, helping to increase radiance.

Every celebrity and nearly all major brands have them: a PR team of dedicated professionals to manage their image, change how they are perceived and draw attention to the good things that they do!

There is a great quote that reads ‘everything you say and do is public relations’. Hiring a PR agency or a publicist is just a way of focusing and refining the messages that you want to send out, but the truth is we are sending out messages all day long with the things we say, do and put out into the world.

The truth is, the same marketing and PR principles can be applied to your own life to take you from where you are to where you want to be, whether it’s drawing more attention to your business, playing up your good points at work for that promotion or deciding to change your image for a brand new you! Here are my top tips:

Who do you want to be?

In order to effectively change anything, you need to be clear on who and what you want to be and how you want to be seen. Take stock of where you are right now - is it working for you and what specifically do you want to change?

Before you can go about changing anything it’s really important to be clear about the direction you want to go in. What does your new image look like? If you’re going for a promotion at work, how will the new executive version of you look? Will you need to dress differently? Be really clear and gather inspiration such as photos or inspirational writing.

Once you have had an honest look at where you are right now, decide where you want to be - how does that look?

Play to your strengths

What makes you unique? Sit down and think about your story and what stands out, how and why is it special? Play up those points. What have you done that is remarkable? When taking on new clients one of the first things a publicist will try to find out is what makes that person or product special and interesting, and then go about letting as many people know about them as possible.

If you’re writing your CV, at a job interview or even on a first date, play up your good points. What makes you irresistible? Why are you the best for the job? Telling people something is one thing, showing them is another. When it comes to your personal or business life, strive to be the best you can be.

Watch your social media

To refer to my earlier point, everything you say and do is public relations. Especially when it comes to your social media. What you put on Facebook and Twitter dictates how people will see you, which can either be a very good thing, or a total disaster!

Whatever your personal opinion about how Facebook or Twitter should work or how the world should be, social media are public forums. It’s a well-known fact that employers check interviewees Facebook pages to get a better idea of the real them, and the same can be said for first dates.

Be careful with party photos. They might look fun at the time, but they can come back to haunt you and don’t give a good impression to potential employers or clients. Some companies even have a clause in their employment contracts stating that all employees’ social media must reflect the values of the business!

Look through your Facebook posts, photos and info, and your tweets. Are they in keeping with how you want to be seen? Be selective.

Look the part

Now that you’ve decided on how you want to be seen, you need to look the part. Dress for who you want to be, speaking like the best version of yourself. Model yourself on people who embody your aspirations.

In just a few short years fashion designer Marc Jacobs went from a dowdy looking wallflower to an absolute hunk! He hit the gym, changed his clothes and his style and he has never been in the press more.

Let’s take the promotion at work scenario. Are you looking like an executive? Are you as smart as you could be? Do you look successful and well-groomed and confident? Be deliberate with your image, what do you want it to say? Dress and present yourself as who you want to be.

Let people know

You can have the best offer in the world, or be as fabulously talented as you like, but unless people know about it, it’s like shouting in a noisy, crowded room. You know what you’re saying, but no one else does. Let people know, not by your words but by your actions!

You’ve decided what your new image is, you’ve played up your strengths and accentuated the good points, you’re careful with the messages you’re sending out through social media and you look the part - now you need to let people know.

If you run a business, would local media be interested in your story? If you are working for a company, show them how good you are by doing a better job, looking your best and being consistent with the messages you are sending out.

If you would like to know more about working with me please email ryan@theryanjamesconsultancy.com for a free consultation about your brand or project and how I can help.

Ryan is the founder/director of The Ryan James Consultancy, a public relations, marketing and social media consultancy specialising in the lifestyle/wellbeing sector and the editor/founder of MungBeansandChampagne.com, a lifestyle and product guide for busy, health conscious professionals.

With many statistics now citing work and emotional stress as the new main cause of illness, it may be time to do a health check on whether you allow regular time for your mind and body to recharge.

With ‘burnout’ on the rise, we often need a reminder that pushing on through and then expecting two weeks’ holiday every 6 months to counter that, doesn’t really add up. This can be especially true when the idea of the holiday on the horizon even stops us looking at how we are living life in the here and now.

When we may have slipped into the idea that unless it’s exotic or outside our back yard, then it’s not really ‘getting away’, we may be missing the truly simple pleasures that are around us all the time. Personally I find the packing/flying/being away combo can often be a lot less de-stressing than the time and space I make in my life to walk through my local park. That is of course, when I make an active decision to stop gnawing at the work stuff in my head and literally smell the roses.

Consider if any of the following apply to you:

• I just keep going, knowing I’ve booked my holiday in three months’ time...
• I have difficulty relaxing or doing nothing...
• I have more trouble coping with the tasks I’ve committed to…
• I am feeling the effects of stress and constant screen time…

If you can relate to any of the statements above, you could increase your quality of life significantly by prioritising restorative breaks every day. Even things that might seem like chores – gardening, cooking, even ironing – can be approached as ‘mini holidays’ if you relax into them and let your busy brain have a rest.

Creating time and space

Mini-holidays don’t even need to be more than a few minutes, but they do need to be done mindfully, meaning you stop and experience being in the present. That is, right here and now, not worrying about the past or planning the future. Using your breath as a guide can help ground you in this way. Simply stepping back from your chattering mind and inwardly observing the effects of your inhalation and exhalation can help let go of tense muscles and an overloaded brain.

10 deep breaths

Sitting comfortably with a soft jaw and shoulders, lift your chest and simply breathe in through your nose and allow full outbreaths to calm your nervous system. You’ll be amazed at how much space you can find in a little high quality time with this simple tool – see 10 Deep Breaths in the Calm For Life chapter in The De-Stress Diet for more info.

Charlotte’s personal top 5 mini holidays

1. Allowing 10 minutes extra to walk the longer way to work (or anywhere) through the park
2. If on a bus or a train, resisting checking my phone and instead doing nothing except gazing out of the window
3. Pottering around with Radio 4 or Gold FM in the background
4. Just sitting in a quiet room, allowing myself to do nothing and not feel guilty
5. Even just 10 minutes simple yoga practice – anything is better than nothing with a small child…

Charlotte Watts is the co-author of The De-Stress Diet (Hay House; £12.99) by Charlotte Watts and Anna Magee available from Amazon.co.uk. To sign up for a free newsletter and podcast support and for de-stressing videos and other help log on to www.de-stressyourlife.com

This spring plays host to a variety of fresh and fun looks for nails, from striking neons and cool and flirty pastels, to simple buffed and bare nails. But it’s not just colour that’s getting us all excited - the nail finish is just as important, with high gloss, matte and dual tone finishes all getting the nod as on trend looks. No matter what your skin tone, your age or your nail length, there’s definitely a nail look to suit you this season - so let’s all give a manicured high five for spring 2012.

Buffed and bare

Right, let’s get back to basics. The easiest, most fuss-free way to get bang on trend spring nails is to go for healthy nails that are ‘au naturale’. Backstage at Christopher Kane’s spring/summer 2012 show, models’ nails were simple and chic, with the Leighton Denny Expert Nails team keeping them colour-free and buffed to perfection. This look demonstrated understated elegance and really focused on the quality of the nail. To work the look, it’s important to keep hands well moisturised, cuticles pushed back and clean, and nails all one length. Use a professional buffer, such as the Leighton Denny Expert Nails Trio Buffer (£4.50, www.leightondenny.com), to buff away any ridges and give nails a high shine finish.

Neons

Up until now, neon nails were reserved for the under 16’s only - but this season sees these eye-popping shades make their way back onto our hands and into our hearts. My favourite neon shade is lime green, which was seen on the spring/summer catwalks at Vivienne Westwood, Aquascutum and Mulberry. Perfect for those with short nails, the neon lime nail trend has already been spotted on celeb fashionistas including 90210’s AnnaLynn McCord and British it-girl Alexa Chung. Join the neon green army with Dior Vernis’ head turning lime polish in Waterlily (£18.00, Selfridges) or Shipwrecked from my Castaway Collection (£11.00, www.leightondenny.com).

Pastels

For a serious spring fix, pretty pastels are where it’s at - with subtle, refined and feminine shades of pink, peach, and frosty blue all rocking the catwalks and now our nails. Not only flattering on your hands, pastels are perfect for pedicures and complement spring’s sculptural sandals. For this season’s must-haves, check out Chanel’s latest collection of sexy sorbet shades - my favourite is the peachy pastel nail colour in June (£17.50 from Debenhams). Or, try Just Perfect: a pinky peach from my range of High Performance Colour (£11.00, John Lewis).

Colour cocktailing

If you’re easily bored with block colours on your nails, it’s time to order a colour cocktail. A speedy and super-easy alternative to nail art, colour cocktailing your nail polishes allows you to create bespoke nail looks in no time. It works by layering two shades, to leave you with a completely new colour - so try giving your favourite polish a new lease of life by combining it with a contrasting shade. Select a darker polish to use as your base, then use a different shade to tone the base down, liven it up or simply inject some sparkle. For an on-trend, mouth-watering cocktail, use colours from my new Leighton Denny Expert Nails Castaway Collection (£11 each from John Lewis). Layer Message in a Bottle, a subtle sandy grey, over this season’s must-have teal-turquoise shade, Blue Lagoon, for a pretty, baby blue, pearlescent finish.

We all have our own favourite colour for nails, but backstage at Vivienne Westwood’s spring/summer 2012 catwalk show, green was everyone’s favourite for the day. The Leighton Denny Expert Nails team painted a different shade of green on the models’ individual fingers for a truly show stopping look. If you’re addicted to nail colour, then this look is definitely your ticket to the fashion front row. But, if you don’t have five different shades of the same colour, use the colour cocktail method to create bespoke variations on your most loved shade.

There’s no one way to work spring nails this season - just make sure they are healthy and in good condition, then you can rock whatever colour or look you want.

1. Mix it up

If you want to burn fat, tone up and boost your energy, you have to mix up your body plan.

While cardio training (anything that gets your pulse up like running, swimming and skipping) is great for heart health, you need resistance training (circuits and weights), to create tone and definition, and to you turn your body into a fat burning machine so that you satisfyingly burn more calories, even at rest.

Stretching is so important. It improves your posture – so you look slimmer – and is the best antidote to high intensity exercise, which tightens muscles.

Research also backs up the fact that we respond better to a mix of exercise as we stay more mentally focused.

And don't underestimate muscle memory. Our smart bodies get used to workouts so fast, and efficiently start to do the same exercises for less effort - and so with less calorie and fat burning. Update your workout at least every six weeks.

2. The reality check

It's the classic mistake - and we all make it. Starting a new body plan is exciting, but by nature we want too much too soon - so we typically set off out of the starting blocks too hard. But all we’re doing is lining ourselves up for failure - my advice for a successful fitness plan is to walk before you can run.

Step two - be realistic. You can't expect to lose seven pounds in two weeks and keep it going, or go from nothing to five sessions a week. Be kind to yourself - a little bit of movement is great if you're coming from nothing.

Do remember that this is about being your best, not someone else’s – 'compare and despair.' It's far better to have a goal you can successfully reach than to set yourself a constant uphill struggle that will only leave you wanting to hang up your training shoes.

I tell all my clients to shift their drive from 'I'll be ten pounds lighter in two months' to the incredibly rewarding daily mantra 'fit getting fitter, healthier getting stronger'. Try it, it works.

3. Go gimmick free

It’s back to basics. A great body plan doesn’t need gadgets and gimmicks - it doesn’t even need weights, it simply needs hard graft. Remember that knowledge is power and that your mind is the best - and only - foolproof, motivating tool there is. There are no shortcuts to getting a great body - your smartest investments are time and commitment.

4. Set your goals

Research shows that the more specific you are with goals, the more likely you are to reach them. Try a pair of jeans, a picture of you at your best stuck on the fridge, or a race you want to be fit for. Once you have set your goal, work out what you need to invest and if it's achievable, then plan it in your diary.

But do strike the balance - you want a challenge, not a chore. On the flip side, making it too easy is also a motivation killer, as boredom sets in.

Track your progress too - it’s an incredible drive, which keeps you going. My tip is keep it to yourself – studies show that private plans last longer.

5. Don’t over train

It’s often mistakenly believed that more training gets you more results – in fact, the opposite is true.

Over training not only makes you mentally tired, it makes your muscles tired, so they break down rather than tone up. You’ll also start to produce the stress induced hormone 'cortisol' - the one that stores fat.

Working out too hard, too fast, is also when injury strikes - so remember that for all the hard work that you do you should reward yourself with some rest and recovery, for example a massage!

6. Stay upbeat

State of mind is key; start to relax and changes come easily. And do cash in on the fact that exercise is your instant mood booster - it's not all about working out today to feel better tomorrow.

If you miss a training session, or have a diet slip up, don’t go on a guilt trip and throw in the towel - know that you’re only one meal or workout away from making it good again. Recognise how far you’ve come - you’re better than you were three months ago, and you’ll be even better in a year. Never let the glitches throw you off the prize.

7. Keep it personal

Don’t like your personal trainer? Find another. Be inspired by the person/coach/trainer you choose - big changes need all round emotional and lifestyle support too.

When you think you have found the right one, remember to be honest about your habits and goals. A personal trainer can be the best tool you have - and a great resource of information - but only if you tell them exactly what setting to work you on.

You may only just be summoning the courage and motivation to bring out your neon nail shades and candy pastel make up, but amidst a flurry of heels, camera flashbulbs and competitive dressing, the last few days have seen London Fashion Week bust out the looks we’ll be wearing in autumn. So take a deep breath and get ready for hair ribbons, retro lips and the Russian flush - because before you know it, summer looks will literally seem so last season.

Make up

The Tonal Eye: Oh how fashion loves to play with us. Come autumn, you’ll be expected to work slept-in, sludgy eyes in seamlessly blended, multi-tonal caramel tones. A tricksy one to wear without looking plain tired, your best bet is to take a tip from make up artist, Wendy Rowe who blended new sable and mulberry shades, (coming for autumn) over the lids at the Burberry show to channel the look of the season’s ‘it’ muse: Cara Delevingne.

The Retro Lip: It’s time to reacquaint yourself with your Cupid’s Bow. At PPQ, lip liner was used to sculpt a slightly ‘peaked’ shape before matt red was slicked on for a ‘40s-style finish. Apply your favourite red lipstick, then dust loose powder over the top for the necessary velvet finish. Use liquid black eyeliner to draw a small heart on one cheekbone for the new season way to work a beauty spot.

The Russian Flush: It’s a truth universally acknowledged that a woman can never wear too much blusher. Still a cynic? I refer you to Val Garland – the make up maestro who blended two lipsticks, (try L’Oréal Paris Color Riche Made for Me in Intense Crazy Fuchsia and Nude Tender Rose, £8.19; www.boots.com) to create the ‘I’ve-just-taken-a-brisk-walk-in-Moscow’ statement flush at Temperley.

The Floating Liner: For decades, our eyeliner has been anchored to our lash lines – now, though, our flicks are being set adrift. At Erdem, Andrew Gallimore left a gap at the outer corner of the eye, then used liquid liner (try MAC’s Penultimate Eye Liner, £15; www.maccosmetics.co.uk) to create the merest flick. Pair with a naked eye and a chunky lash and you’ll wonder why you bothered pinning your liner down in the past.

Hair

Hat Hair: Your head is about to get bigger – because hats were all over the AW12/13 catwalks. While in the past you’d have to pick headwear or good hair, at Margaret Howell, stylist Neil Moodie envisaged a girl who’d been on the ski slopes and came up with a way to rock both. Mercifully simple, you create a rough side parting, pull hair back into a low pony, backcomb the tail then sling it over one shoulder. Pop on said hat and rock an après-ski Kate Middleton-esque style.

Dip Dye ‘Dos: Last seen when a home hair colouring experiment went awry circa 1995, pink hair is back. Think Lauren Conrad, think Abby Lee, then - rather than go for a full-on look - merely ‘tickle’ the ends of hair with a splash of colour, in the manner of AWW12/13’s Pringle show.

Toasted Tresses: The Giles show proved without a shadow of a doubt that ribbons need not be girly – if you inject a bit of a rock and roll vibe. Cue stylists burning holes into strips of ribbon for a holey accessory that was tied around a low pony. Perhaps not one to try at home, the high street will no doubt come up with a version that won’t involve watching your house go up in flames.

The Post-War Wave: Hair next season is a curious mix of dressed down and done up, up, up. In the latter camp was Luke Hersheson’s Veronica Lake-inspired wave at Michael van der Ham. Hailed as ‘the return to old school hairdressing techniques’, it requires lashings of hairspray and shed loads of patience to get this one right. This is definitely one to request when you book in for a professional blow dry.

Nails

The Hybrid Nail: Remember when a straight ‘pink’ or ‘red’ used to be acceptable for nails? Of course you don’t, because for the last few seasons, crossbreed colours have become the norm (think ‘greige’). This autumn, it’s all about taking a certain shade of blue, mixing it with a very specific tone of green – and coming up with ‘teal’. It was seen at Holly Fulton, it was rocked at Berardi – look out for Revlon’s forthcoming shade, Fashionista to get your talons on trend.

The Showstopper

As it returned from Milan to show in London, the Moschino Cheap and Chic show was the talk of the town. Arriving backstage, the beauty pack were greeted by rows of candy-coloured shoes standing to attention, rails of liquorice print skirts and impossibly cool baseball short-like dresses. And then came the glitter. Against a flawless backdrop and peaches and cream skin, lips were bedecked with chunky gold glitter. To set off the sparkle, super-stylist Sam McKnight backcombed the living daylights out of hair with Pantene’s Volume and Body Hairspray, (www.pantene.co.uk) before whipping it into a modern take on a ‘60s beehive and topping it with ballet pink satin hair bands. Sitting on the FROW, Alexa Chung loved it – so suffice to say, this is one sugar-coated look you’ll want to recreate.

Sleep is something we all take for granted. It’s what we do at the end of every day. It’s natural - isn’t it?

Well, not anymore, to judge from the conversations we are all having at work and with our friends, or from snatches overheard on the bus. Lack of sleep is the new dinner party conversation - it has overtaken property prices, school fees and downsizing. It is, in fact, the new sex - it seems no one is getting enough.

Why, at a time when more of us are fitter and healthier than our forbears, are we suddenly shying away from sleep? We eat a healthier diet, we take more exercise, we do yoga, Pilates, deep breathing...we even meditate - and yet sleep is evading us as never before. The reasons could be many – stress, worry, exhaustion, change of diet, small babies or jet lag.

The good news, though, is that whatever has upset our circadian rhythm is fixable. Very few of us, even with irregular sleep patterns, are insomniacs. However, sleep is vital to our health and wellbeing - it is the time when the body refurbishes itself. Sleep enhances performance and energy levels, aids the renewal of cells and helps strengthen the immune system. It is a powerful anti-ageing tool and it can help keep you slim - as the disruption of normal sleep patterns can increase hunger, which can in turn lead to weight gain.

How to get a good night’s sleep

• The circadian rhythm likes to know where it is, and assumes you sleep at night and are awake during daylight hours - try as hard as you can not to disrupt this. Difficult, I know, when travelling or during the occasional bout of shift work.

• Try to go to bed at roughly the same time each night. If you can, allow some fresh air into the room – a cool room and a warm bed are ideal.

• Try not to eat too late. Pretend you’re American and have supper at six - it’s much healthier, as it gives your body time to digest. If you eat later, opt for light dishes - fish rather than meat, vegetables and salad – and watch the alcohol intake.

• Exercise is not only good for the body - it also helps the mind by lowering stress levels, and helps you sleep. Yoga, Pilates and meditation also help with stress.

• A warm bath, rather than a hot bath, before bed helps rest and relaxation - especially if laced with a delicious oil. One of the most effective is Aromatherapy Associates De-Stress - it helps both body and mind to unwind (£37 www.aromatherapyassociates.com).

• I’m passionate about pillows and a good pillow is vital – soft but firm. Favourites are John Lewis pure goose down – and why not go the whole hog in the luxury stakes by investing in silk pillow cases. Not only are they delicate and cool to lie on, but they don’t crease, either – meaning your face won’t be marked by crumpled pillow lines in the morning. You can find them at Silkskin.co.uk - they also do silk eye masks.

• Earplugs, blackout blinds and tisanes can also help – if you don’t panic, you will find something that will work for you. If you can’t sleep one night, try not to fret too much - get up, read a book, make a list, stroke the dog.

• For serious cases, there are a number of sleep retreats where you can go for expert help. Grand Resort Bad Ragaz offer a two-day Sleep Diagnostics programme from £2270, or nearer home Grayshott Spa offers a four day Sleep Retreat with specialist Tej Samani, who will give you a detailed assessment and help plan after an EEG analysis of your brainwave patterns. (£1900).

Fact or Fiction

Remove all electrical equipment from the bedroom – TV, iPad, telephone, iPod? Samani says you will pick up more electro-magnetic waves from simply walking down the street.

Count sheep? You may eventually fall asleep through exhaustion, but it’s not an ideal therapy, as it involves a part of your brain that needs to switch off – the pre-frontal cortex.

Ideal number of hours? There are no hard and fast rules on how long you sleep, provided you feel well rested. You can, however, have too much sleep – research is still ongoing.

So what can we expect from the world of anti-ageing this year? I'd bank on seeing a lot more companies trumpeting about the science behind their products. Why? Quite simply because there’s the demand for it. We’re all a bit fed up with being promised a facelift in a jar and we just don’t believe it any more.

So, for a start, I think more and more of the big brands who can afford to will start doing proper clinical trials on their products and publishing the results in credible scientific journals, in the same way that drugs companies do.

Boots No 7 were among the first to do this with their Protect & Perfect range which flew off the shelves, and in recent years Olay and Clinique have followed suit with their Pro X range and the Even Better Clinical Dark Spot Corrector, respectively. I’d hope we’ll see this trend continuing this year.

But beauty’s not just borrowing from the pharmaceutical industry when it comes to testing products, it’s also using pharmaceutical techniques to create them in the first place.

For a start, there’s genomics – an area of science that looks at how different genes behave as we age – which played a huge role in the creation of both Olay's Pro-X range, and L'Oreal's Youth Code formulations.

And this January, Yves Saint Laurent has launched Forever Youth Liberator, a series of products created using glycomics – a science that looks at the complex sugar molecules in our bodies which are heavily involved in the way cells send messages to each other, and consequently have a large role to play in ageing skin.

But like many new areas of science, I think what we’ve seen is only the tip of the iceberg, so I’d bank on seeing much more exploration into these sort of cutting edge technologies, and many more exciting innovations heading our way as a result.

What else? Well BB creams started to poke their heads above the parapet here in the UK towards the end of last year and more will be appearing throughout this year – I’d imagine that most brands who have both a cosmetic and a skincare line will be jumping on that bandwagon before December rolls around again.

And that whole idea of multi-tasking skincare that has a long-term effect as well as giving an immediate cosmetic boost looks set to grow. L’Oreal Paris is launching a version of their Youth Code that gives an instant glow to skin, and there is a whole slew of new foundations on the way that promise to offer impressive skincare benefits as well as coverage.

I also think we’re going to see the possibility of slimming down beauty cabinets with great all-in-one skincare options that do away with the need for separate eye creams and serums. One of my favourites already out there is Formula 2006 from dermatologist Frances Prenna Jones, which is fab for zapping spots, exfoliating skin, attacking pigmentation problems and generally keeping skin looking sparkling, and I hear rumours that a new all-in-one cream from Estee Lauder is also on the horizon.

All in all, it’s going to be an interesting year on the anti-ageing front.

Vowed that 2012 is going to be the year when you finally shape up and slim down – but secretly disheartened by the fact that you’ve made this resolution before, only to fail? What’s called for are some new success-guaranteed weight loss tactics that’ll transform your mindset along with your eating and exercise habits. Here are eight easy mind tricks from clinical hypnotherapist Lisa Jackson that will set you firmly on the road to Destination Dream Weight.

1. Create a Goal Group. Surround yourself with supportive people who want you to reach your slimming goals, such as colleagues who’ll accompany you on lunchtime walks or friends who’ll swap healthy recipes or fitness DVDs with you.

2. Harness hypnosis. Whenever you need to turbo-charge your motivation, perform this simple hypnosis exercise: spend a few minutes with your eyes closed, breathing in through your nose to the count of four, pausing briefly, and then exhaling through your nose to the count of eight. When you’re feeling deeply relaxed, imagine a white cloud above you and then put everything negative you’ve ever said, heard or thought about your body onto that cloud, and watch it darken as you do this. When you’re done, mentally blow the black cloud away and notice how it evaporates, along with all that demotivating negativity.

3. Draw up a Body Map. List every single thing you adore about your body, from your friendly smile to your shapely ankles, and refer to it every time you feel tempted to throw in the towel.

4. Rehearse good habits. Use the breathing technique described in point two to breathe yourself into a deeply relaxed hypnotic state first thing. Then rehearse everything you’re going to do that day that’ll help you lose weight, such as using your commute to sneak in extra exercise.

5. Put a stop to negative thoughts. Ever hear a spiteful little voice in your head saying things such as ‘Why bother, you’ll never be slim’? Muzzle it by visualising a huge STOP sign appearing in front of you, and then repeat a positive, mood-boosting mantra such as ‘I love myself enough to make an effort’.

6. Pop a daily Praise Pill. As you brush your teeth in the morning, recall everything you’ve been doing to shed those pounds and tell yourself how amazing you are for being so determined.

7. Perform a Body Scan. Losing weight isn’t just about looking better, it’s about feeling better, too. If you overindulge, scan your body from head to toe to memorise how awful it feels to be bloated. And when you’re eating well, perform the same Body Scan to remind yourself how energised you feel when you’re treating your body with respect.

8. Set up an incentive scheme. Promise yourself a treat for every day you stick to your healthier lifestyle resolutions. Whenever you reach a weight loss milestone such as dropping a dress size, Wahanda makes it super-affordable for you to upgrade the reward to a blissful massage or facial.

Lisa Jackson is the author of Adore Yourself Slim (Simon & Schuster, £12.99). She runs half-day slimming seminars in South London. Visit www.adoreyourselfslim.com and quote Wahanda to get a 20% discount.

Welcome to the Wahanda Expert Panel - your insider guide to the world of health, beauty and wellbeing. Each month, our experts will be sharing professional tips and advice exclusive to Wahanda - giving you the lowdown on the latest beauty and fitness trends. We can't wait to learn what they have to say...

Here to guide you through January with her pick of the best bootcamps is Katy Young, Deputy Health and Beauty Editor at Harper's Bazaar. With ten years' experience as a beauty journalist under her belt, Katy is also dedicated to finding new fitness solutions in her spare time. Over to Katy!

The Camps

On the beach

Just thinking of the beach is enough to make you want to whip into shape pre summer. So where better to do the body prep than on Holkham Beach - one the UK’s most beautiful spots? The group workouts are tough (promising to burn up to 700 calories per session), but if you want to learn the best exercises – these sessions are developed by professors at Loughborough University to pack a punch – and give yourself the best fitness kick start, look no further than Liberte’s overnight bootcamp, which teams up with the gorgeous Hoste Arms pub in Burnham Market as your bed and super healthy breakfast.

At home

Heartcore Pilates isn’t for the faint hearted – but if you want to change shape and get strong fast, sign up to these hour long classes of no more than six (they do a complimentary taster session before you sign along the dotted line). Whether you’re a newcomer to exercise or not, I promise you a body change in less than ten sessions.

In the park

Fit for a Princess – for girls only – do great one hour workouts at a park near you. Developed by Janey Holliday, a self confessed exercise hater, these group sessions of basic cardio are all about making exercise fun, and friendly, and it’s a formula that works. Expect a surge in strength, rising fitness levels and a drop in pounds.

The great escape

Wild Fitness take dream teams of nutritionists, trainers and motivational experts to some of the most beautiful locations all over the world – from Africa to Crete – to get back to our hunter gatherer origins when we were strong, lean, fast, agile and fertile, and that all starts by getting outdoors and moving, eating and living ‘wild’ and using nature as our tool. Bootcamps are never more than 14 people, lasting 3 to 21 days, but for mind and body changing effects that last forever.

The French fancy

They say that French women don’t get fat – maybe Camp Biche has something to do with it? Set in a 11th century hilltop mansion in South Western France, these week long bootcamps include great outdoor workouts with plenty of leg toning walks through the spectacular hills. You can also expect to lose between 8 and 30% body fat, despite a surprisingly healthy dose of the finer things in life (including local food and wine) - but it’s all served with a new approach to eating healthily, which you can expect to stick long after you return home.

The yoga alternative

It has to be Yeotown – based in the already mind and body balancing North Cornwall. Not only will you be trained by the glitterati of the yoga guru world (and by sunrise and sunset on the beach if it’s warm), but you’ll also be fed by the in house nutritionists, whose beautiful organic food will also leave you feeling clean, lean and energised. Do look at the calendar, as they also do great retreats to detox and boost fertility – or, if you’re a stranger to yoga, they do excellent taster weekends.

The insider benefits

Anyone who’s done a bootcamp will extol its mind, motivation and body benefits; but don’t take it from me, because there’s sturdy science to say so too.

Working out in groups...

...backs up the fact that exercise can be your happy pill. Working out with other people boosts our mood so much, ‘that it’s linked to a decrease in tension, anger and depression,’ explains the European Centre for the Environment and Human Health.

Working out outdoors…

...boosts our mood and confidence, so get out of the gym and get green because getting fit where there is an abundance of trees and grass will keep your mind fit, confident and happy too. Add water to the equation – whether it’s by a lake, river or the sea – and you can expect to increase you happiness even more, say studies in the Environmental Science & Technology Journal.

Workout out outdoors…

...helps burn more calories. Running outdoors not only activates more muscles (particularly the core, as the uneven surface means we have to maintain our balance) - it also helps burn 10% more calories than running on the treadmill, as we naturally use more energy to propel ourselves along the the ground. Studies by the European Journal of Applied Physiology showed running on sand burns a further 80 calories more per mile – plus, as sand takes nearly 100% of the impact, it’s easier on your joints.

Exercising outdoors….

... also creates more air resistance, which, say the experts at Liberte Fitness, also means we burn more energy.

Working out in the sun…

...boosts levels of vitamin D, which is essential for our overall health, a healthy sleep pattern and our mood.