Archive copy by Jenni Baden Howard

FITNESS

ARE YOU FIT TO FACE WINTER? Tempting as it is to forego exercise when your body is hidden from view under woolly layers, a winter fitness programme keeps you toned and ready for spring. It also helps to alleviate seasonal feelings of sluggishness, raises energy levels and improves circulation, which in turn gives skin a healthy bloom.

'Studies show that moderate exercise, in conjunction with a healthy diet and plenty of sleep, boosts the immune system, while overexercising reduces your natural immunity to illness,' reports Mortica Heaner, fitness expert and author of Curves: The Body Transformation Strategy (Hodder & Stoughton, £9.99).

FIGHT THE FLAB

Working out throughout the winter months will help to prevent those extra pounds creeping on between now and next spring.

‘As the weather gets colder and you become less active, your metabolism slows down and your body burns fewer calories,’ explains Heaner. ‘That’s why it’s much easier to gain weight during the winter. So, even if you’re not interested in losing weight, you might want to incorporate some extra activity into your daily life in order to maintain your current weight.’

While working out will enable you to indulge the odd winter food craving, don’t undermine your efforts by fuelling yourself with foods which are high in sugar and fat.

FAT BUSTERS

Like any fitness programme, your winter regime should combine regular cardiovascular activity, to burn body fat and build stamina, with exercises which will improve overall muscle tone. Follow ELLE’s two-part guide to working out this winter.

WINTER WORKOUTS

Many gyms and health clubs offer special winter discounts on membership fees. Make a beeline for cardiovascular training equipment such as the exercise bike, rowing machine, StairMaster or treadmill. Depending on your fitness level, aim for between 20-45 minutes of continuous activity. Stop if you feel light-headed or dizzy.

If the gym doesn’t appeal, try a fat-burning exercise class, such as high- or low-impact aerobics, Step, Slide or aquaaerobics - most swimming pools now hold at least one a week.

A home workout can be equally effective. ‘The fact is, you can get the same results as you would in a gym, but it requires more discipline,’ says Heaner. Suitable for regular exercisers and beginners, Heaner’s new video, Seven Weeks to a Sexy Body (Mind & Muscle Productions, £12.99) contains a fat-burning section, plus body-sculpting moves and stretches to promote suppleness.

If you work long hours, invest in a step machine, exercise bike or treadmill, which allows you to snatch 10 minutes’ exercise and watch TV or read the papers at the same time. ‘Always place the equipment near a source of fresh air,’ says Joanna Berry of The National Register of Personal Trainers (NRPT).

If you really want to kick-start your regime - and you can afford it - a qualified personal trainer will give you a thorough fitness assessment, and tailor-made winter programme. Your very own fitness guru will visit you at home, bad weather notwithstanding. Fees vary from £20-40 per hour. For details, contact the NRPT, tel (0181) 944 6688.

ELLE'S 10-MINUTE TONEUP

Devised for ELLE by Martica Heaner, our short series of body-sculpting exercises will keep you looking toned and firm. They can be done without weights, but you can increase the resistance by using handheld weights of about 1-3lb each. Try to do at least one set - 8-12 repetitions - of each exercise. Aim to perform the workout every 2-3 days, starting and finishing with a total body stretch to increase flexibility and prevent soreness.

To tone the bottom and thighs

• Stand with feet parallel, shoulder-width apart. Keep your body weight on your heels. Tighten stomach muscles and, with a straight back, lean forwards at a slight angle. Bending the knees, lower your hips as you push them out behind you. Don't tilt your pelvis forwards but point your tailbone backwards. Hold the weights resting on your hips, palms facing inwards.

• With your body weight still on your heels, squeeze buttocks and straighten legs, knees facing forwards, while you lift your right leg out to the side. Hold, then lower both legs into a squat again and repeat with other leg.

To tone the stomach

• Lie on your back on the floor, with your knees bent and one hand held behind your head. Hold a weight just below your neck with the other hand. Keep your chin away from your chest.

• As you exhale, bring your ribcage towards your hips. Keep your chin lifted. Inhale and slowly lower so that your shoulder blades touch down but your head stays slightly lifted. Lift again. Change the weight to the other hand and repeat.

To tone the chest, shoulders and arms

• Lie on your stomach with your legs straight, toes curled under. Place your palms on the floor, with fingers facing forwards at shoulder level. Push your weight onto your knees, straighten your arms and lift your chest so that you are balancing on your knees.

• Straighten your legs so that you are balancing on your hands and toes, with your feet shoulderwidth apart. Inhale and bend elbows, lowering chest to the ground again. Exhale and push up by straightening elbows. Repeat.

To strengthen the back

• Sit on a bench or low stool. Rest your chest on your thighs and hold a weight in each hand by your feet, palms facing in.

• Drop your chin. Exhale and open your arms to the side. Remember to lean forwards on your legs so you work the entire length of your shoulders and back. If this feels uncomfortable, bend your elbows a little when you lift.

WINTER SKINCARE

FACE UP TO WINTER

Most British women complain that their complexions do not 'glow'during winter, and that their skin tends to dry out. 'The main problems are central heating and biting winds which strip the skin of its natural oils,’ says Beryl Barnard, education director at The London Esthetique. Follow ELLE's complete skincare guide for a glowing summer look all winter.

THE INSIDE STORY

Even the most sophisticated developments in skincare won't be reflected in a radiant complexion if you don't feed your skin from within. Besides drinking plenty of water and herbal teas to flush out toxins and prevent dehydration, ensure that your diet contains the essential nutrients for healthy skin. In her latest book Food (Orion, £15.99), American fitness and diet guru Susan Powter talks about £glow foods' which assist the skin's natural functions, improve the complexion and add shine to eyes.

GLOW FOODS

Vitamin A Sources: carrots, swedes, yellow or orange vegetables, dark green leafy vegetables. Effects: maintains skin's elasticity.

Vitamin B2 Sources: wholegrains, beans, leafy green vegetables. Effects: protects skin.

Vitamin B3 (niacin) Sources: as above, plus skiitake mushrooms, seeds and nuts, fish and seafood. Effects: promotes healthy circulation.

Vitamin BS Sources: wholegrains, broccoli, cabbage, green vegetables, corn, sunflower seeds. Effects: reduces skin inflammation.

Vitamin B6 Sources: wholegrains, brown rice, beans, carrots, sunflower seeds, cabbage. Effects: essential for skin fiinction.

Vitamin B9 (folic acid) Sources: wholegrains, leafy vegetables. Effects: assists the formation of red blood cells.

Vitamin C Sources: citrus fruits' broccoli, watercress, leafy greens, cherries, apricots. Effects: assists the formation of collagen and elastin.

Vitamin D Sources: fish, liver, oils. Effects: promotes calcium absorption.

Vitamin E Sources: green leafy vegetables, wholegrains, soya beans, rice. Effects: slows ageing of skin cells.

THE PRE-WINTER FACIAL

'Regular professional facials are a lifelong investment in your skin,' maintains Bhurti Vyas of the Bhorti Vyas Holistic Therapy & Beauty Centre, London. For skin about to take on `the perils of winter' she recommends a Moisture Balancing Facial (from £36). 'Dead Sea Discovery products are applied to raise the moisture level of your skin, and Acculymphatic Massage is used to increase the lymphatic circulation. Lymphatic stagnation is a major factor in the ageing process,' says Vyas. For appointments, tel (0171) 9355350.

THE B FACTOR

Harnessing the hottest skincare discovery since AHAs, Thalgo's new marinebased BHA Regenerating Facial exfoliates the skin and stimulates cellular renewal without irritating sensitive skins.

As opposed to Alpha Hydroxy Acids (AHAs), Beta Hydroxy Acids (BHAs) comprise larger molecules which act on the skin's surface level only. The BHA ingredient in Thalgo's latest facial is Glucuronic Acid from the French sea plant Codium Tomentosum. 'It is very gentle and leaves the skin looking radiant a good treatment for those worried about sensitivity,' says Trudi Coulson, senior beauty therapist at The Sanctuary. The facial costs £30. For appointments, tel (0171) 240 9635.

THE 10-STEP REBALANCING FACIAL

Try this DIY facial devised for ELLE by Beryl Barnard of The London Esthetique:

1. First, drink a cup of herbal or fruit tea to assist internal detoxification. Try Aveda's Comforting Tea (£12.50).

2. Remove all traces of eye makeup with a cleanser like E'SPA's Gentle Eye Makeup Remover (£9.95), or Clarins' Gentle Eye MakeUp Remover CreamGel (£10.50).

3. Apply a pre-cleansing facial oil to absorb oil and dirt. Try using Decidor's Neroli (£28.60) for sensitive skin and remove with a hot flannel.

4. Cleanse the face with a cream or gel and remove with a soft, spongy cloth such as Aveda's Shammy Cloth (£8.50) or Kanebo's Sponge Chief (£6.25).

5. Exfoliate the skin using a facial scrub such as Aveda's Exfoliant (£6.50).

6. Steam your face for a few minutes. Cover your head with a towel and hold over a basin of hot water containing six drops of your favourite essential oil. Wipe face clean with a warm flannel.

7. Apply a hydrating face mask. Try Lancaster's new Skin Therapy Oxygen Mask (£23.50), suitable for all skin types. If necessary, apply a cleansing mask to the T-zone, such as Estée Lauder's Quick Lift 4 Minute Mask (£17.50). Put on eye pads or slices of cool cucumber. Rinse off.

8. Spritz your face with a toning mist like E'SFA's Floral Spafresh Spritzer (£10.95).

9. Use a specialised treatment cream which encourages cellular renewal such as Helena Rubinstein's Force C (£30) or Yves Saint Laurent's new Fruit Jeunesse (£29), which also has a firming effect and is suitable for sensitive skin types.

10. Apply a daily moisturiser, such as Honesty's Moisturising Lotion with Cocoa Butter (£9.70); enq (01246) 211269.

BODY BOOSTERS

Out of sight, but not out of mind... Legs covered by tights are thirsty for moisture. Smooth on new Gap Scents Body Lotion (£5.50) in a choice of four great fragrances, at Gap branches nationwide.

Prevent hands f rom becoming dehydrated. Combat dryness with Lancaster"s new Suractif Age Protection Hand Cream (£17).

Don't neglect your cleavage. Try Estée Lauder's new Revelation Retexturing Complex f or Hands and Chest (£42).

WINTER HAIRCARE

THE EXPERT GUIDE TO GREAT HAIR THROUGH THE WINTER

'Summer is the worst season for hair,' says Helen Patrick of the JF Lazartique Centre, tel (0171) 629 2250. 'Shrivelled by the sun and drenched with chlorine and sea water, hair quickly deteriorates into a lifeless mess.’ Now is the time to repair the damage that has accumulated throughout the summer months.

DEEP-CONDITIONING TREATMENTS

Conditioning is the most important step in any haircare regime, and post-summer hair will benefit from a deeppenetrating treatment.

At Kérastase consultant salons throughout the UK, the latest personalised treatment programme uses the new Resistance range with VitaCiment Complex, a combination of natural proteins and reconstructive ingredients, to strengthen weakened hair. For your nearest salon, tel (0181) 466 4266. The Kérastase Resistance Strengthening Hair Bath (£5.80) and Constructive Repair conditioner (£5.90) can also be used at home to maintain condition. Hairdresser Steven Carey uses Welia's System Professional Dry Ends Cream (£8.15) along with a steam treatment and full head massage. The treatment costs £15. For an appointment, tel (0171) 4955353.

A treat for the senses, Aveda's Stress Relieving Treatment (from £12£25) helps to remove product buildup as well as conditioning the hair, using specially selected scalpbalancing infusions and oils (a relaxing shoulder, neck and scalp massage is also included). At Aveda salons throughout the U K, tel (0171) 636 7911.

THE HOME CONDITIONER

In addition to salon services, there are now many DIY hair repair treatments available. Trichologist Philip Kingsley, whose new book, Hair: An Owner's Handbook (Aurum Press, £12.95) is published this month, offers a range of high-performance products by mail order, tel (0171) 629 4004. Preshampoo, massage Intensive Elasticizer (£12) into damp hair, rinse, then wash as normal. Repeat once a week for shinier hair.

In the E'SPA range, Pink Hair and Scalp Mud (£24.95) combines mineral-rich clays and therapeutic herbal ingredients which help to improve hair condition and alleviate scalp disorders. For stockists, salons and mail order, tel (01483) 454444.

Daniel Field's Mineral Hair Repair Masque (£4.45) contains natural extracts such as sea grasses and marine algae. Or try Daniel Galvin's Intensive Hair Repair available in single-use (£1.95) or full size (£6.95); or hairc olour expert Jo Hansford's Intensive Conditioner (£6.25).

New to St Ives' Fixtress range, Liquid Protein (£3.95) is a restructuring treatment. To activate Wella's new Liquid Hair rebuilding complex with keratin and amino acids (£9.95), spray onto towel-dried hair then blowdry to bond the ingredients with the hair shaft.

DAILY MAINTENANCE

For everyday use, try a remoisturising shampoo, such as Organics Root Nourishing Shampoo (£1.89), Nirvana Natural Lavender Shampoo (£5.50), Timotei Minerals Shampoo (£1.29) or Pantène Pro-V Plus Nourishing Shampoo (£1.99).

SCALP COMPLAINTS

Dry and flaky scalp conditions are more prevalent in winter due to the lock of sunlight. For dandruff, try Phytologie's Phytocypres Exfoliating Dandruff Shampoo (£8.20) with essential oils of tea tree, cypress and laudanum. For stockists, tel (0171) 402 0717. Laboratoire Garnier's new Inné range includes Purifying Essence (£7.90 for five capsules) with lavender and camphor to treat flaky scalps. For salon stockists, tel (0181) 466 4266.

COMBAT HAIR STATIC AND FRIZZ

Static electricity makes hair flyaway and unmanageable, and is often brought on by dry atmospheres and central heating. A good conditioner like Trevor Sorbie's Riche Conditioner (£3.79), Elsève's Non-Rinse Intensive Conditioner (£2.69), or Vidal Sassoon's Hair Strengthener Leave-In Treatment Conditioner (£2.99) will help to detangle hair without weighing it down.

Hair which is prone to frizziness during winter will benefit from the control and extra sheen provided by a styling product. Try John Frieda's Frizz Ease Serum (£5.95), or Smooth 'N' Shine Instant Hair Polisher (£5.49). Use these formulas sparingly a little goes a long way. For body, hold and shine, try Andrew Collinge Salon Solutions Moussing Gelle (£3.49).