My clients all need extra conditioning help with their hair as it has a job to perform – for some their hair performs as hard as they do. Harder even!

"It's essential that you condition after every shampoo, whether that's daily or every few days, to provide your hair with moisture and nourishment – hair in need is very unattractive!"

"We react at a gut level to healthy looking hair. Studies tracking the human eye show that we are naturally drawn to the healthy areas of hair, to shine and volume. Great hair puts a smile on our faces."

Intense heat on really wet hair creates steam, which damages the surface of the hair, so rather than blow drying your hair from soaking wet, towel dry it first. You can also minimise damage and maximise shine by allowing your hair to become 80% dry naturally or by using a very low heat on it before styling. Apply new improved Repair & Protect Intensive treatment to the ends of your hair, to offer extra protection and moisture at these areas which need it the most.

I'm surprised at the number of women who don't use conditioner. Modern formulas target the areas of hair which need moisture the most, and lock it in to protect and repair without weighing the hair down. It's essential that you condition after every shampoo, whether that's daily or every few days, to provide your hair with moisture and nourishment – hair in need is very unattractive!

When you're using hair dryers, curling tongs or straightening irons several times a week, you're exposing your hair to heat damage. Always use a protective spray or cream, such as Pantene Style Mousse before using heated appliances on your hair. I also tell my clients to get rid of their old appliances - new heated equipment is now more focused on hair health and shine – so buy into it. The Pantene Repair & Protect range is also great for hair that is dry or damaged, or prone to split ends. It locks moisture into the hair and makes it more resilient to styling damage.

Often women don't visit their hairdresser unless it's for a regular cut or colour appointment, but I think it's worth visiting outside that, once a month. Whether it's for a blowdry, or a styling lesson, it's a great way to relax and enjoy yourself and pick up some fresh ideas you can use at home.

Good nutrition is the cornerstone to good health and poor nutrition is reflected in our appearance. Brittle and thinning hair, dry skin and poor sleep can all be signs that our diet needs attention.

"To help iron and vitamin B absorption, both essential for healthy, shiny hair, take a course of probiotic capsules for one week a month."

"Frequent dieting is bad for your hair as it affects the thyroid function. Thyroid conditions can adversely affect the hair follicle and growth."

Try to eat some grains, nuts and seeds and leafy green vegetables daily. These will give you a good mix of protein, essential fats, vitamin E, minerals and B vitamins, plus a good dose of hydration. Vitamin B5 in particular plays a part in hair growth and also improves the physical properties (elasticity, strength and gloss) of the hair shaft.

To help iron and vitamin B absorption, both essential for healthy looking, shiny hair, take a course of probiotic capsules for one week a month. Go for a high quality capsule with something like 8 billion live bacteria rather than a probiotic drink.

Constantly weighing yourself can lead to obsessive dieting leading to nutritional deficiencies. That's not just bad for your body, but will show up as dry, lacklustre hair and can even lead to hair loss. Instead of weighing yourself, use the way your clothes fit as a barometer to see if you are overeating and need to be more mindful.

If you're very busy during the week and find that looking after yourself is the last thing on your list, make yourself a chunky mixed vegetable soup that you can have for several lunches or dinners. If you make a large pot, you can then freeze individual portion sizes to use whenever you need a low calorie, low cost and nutritious meal. Adding a can of mixed beans (in water) delivers protein and fibre. Have it with a slice of rye bread.

Go to your local street or farmers' market, see what's in season and add something you haven't tried before to your shopping. This is a great way to keep your palate interested and inspired, it exposes you to different nutrients and, if it's fresh local produce, its nutrient quality will be higher than supermarket fruit and vegetables.

It's a myth that daily use of conditioner leaves hair dull and greasy as modern formulations are effective but also lightweight. Nor can you 'over-condition' your hair

"Conditioned hair behaves better than unconditioned hair – it will be less frizzy, have natural bounce and look and feel shiny, soft and healthy."

"Contrary to what many hair experts advise, all women and especially those with coloured hair, should apply conditioner to the roots of the hair too, not just the ends. Applying conditioner to the roots will protect against future damage, whilst helping repair signs of damage on the lengths and ends."

Hair needs moisture balance to look healthy. Too much water lifts the cuticle scales, which is why wet hair is more vulnerable to damage – it's up to 10 times more sensitive than dry hair. Equally taking in too much moisture from the environment makes hair frizzy. Too little moisture in the hair leads to dryness, so hair can become brittle and break easily. Pantene Conditioners and Intensive treatments, have ingredients that both hold water inside the hair and shield the surface to slow down moisture loss. This is important for moisture balance and also for strength and resilience, giving greater protection against daily stress such as combing.

Night time provides a respite from daily aggressors such as pollution and extreme weather conditions for your hair as well as your skin. If you have long hair, pulling it into a ponytail overnight can help reduce friction and damage as you toss and turn in bed. Using a silk pillowcase gives a similar benefit – its smooth surface is gentler to your hair especially if you know you are a restless sleeper.

You need to pay extra attention to the ends of your hair, especially if it's shoulder-length or longer. The tips could easily be three or more years old and therefore quite weathered. Try using an intensive leave-in product, such as Repair & Protect Intensive Serum on the last 1-2 inches of your hair at least once a week – apply before blow drying to protect the tips against moisture loss and damage.

Check your brush and make sure there are no broken bits or sharp ends that could damage your hair during brushing. Good brushes are those with natural fibres, like boar bristles, which help to gently move your hair's natural oils from the scalp along the hair shaft. A 100% boar bristle may feel too soft for your hair, so instead choose a 50/50 natural and synthetic mix.

If you look good, your energy is raised and people notice you. You give off a signal that says 'I'm here and I'm happy to be seen'

"Putting a couple of hours aside to devote to carrying out essential repair and maintenance jobs, such as a manicure or intensive conditioning hair treatment, pays dividends."

"Set yourself realistic goals. Don't be daunted by them – break them down into smaller daily or weekly steps to reach the ultimate goal – whether that's running a marathon, getting a promotion at work, or working towards healthier looking hair and skin."

Set yourself goals, however small. Action them every day, whether it's in order to tick them off your list or to take the steps that will move you closer to achieving them. You can train yourself to become a dynamic person in this way, which in turn gives you an air of vitality. This creates a momentum and will make you feel and appear confident and charismatic. We all love being around people like this.

Putting a couple of hours aside to devote to getting in tune with yourself and carrying out essential repair and maintenance jobs, such as a manicure or intensive conditioning hair treatment pays dividends – and not just in the way you look. Life is busy for everyone, but if we don't consciously take time out, it might not happen automatically. Try to look after yourself with a once a week ritual. Light a candle, play music, take a bath, do some DIY beauty pampering and enjoy your own space. It will help you feel more balanced and also build your inner strength.

It's all too easy to think negatively about what you haven't got, but this is an irrational frame of mind and can be disastrous. Instead, try to remind yourself, once a month, of everything that you do have in life. Make a list spelling out things to be grateful for, such as family, friends, finances, health – even great hair! It's really important to take time out to pay attention to what is working in your life and it can change your mood instantly.

Visualising what you want, literally, is a powerful tool to helping you get it! Take a white card, big enough to stick some pictures on. If you want a new home for example, find pictures of the style you like, of interiors and soft furnishings and create your vision board. Focusing on your goal in this way makes it very clear.

Consistency is more important than volume when it comes to exercise. Working out two to three days per week will produce better results than haphazard workouts, such as five days one week and one day the following week

"Strength and hydration are key, both for physical fitness and the fitness of our hair. There's a parallel here to using Repair & Protect conditioner, which can leave hair strong from root to tip."

"Don't be afraid to weight train. Muscles are your body's engine and when the engine gets smaller it burns less fuel. Maintaining your muscle mass is key to burning more fat and getting into great shape."

Your body, like your hair, needs to be properly hydrated. To work out your daily water needs, try this simple sum. It will give you a more personalised daily water consumption figure than the usual eight glasses a day recommendation. 0.033 x bodyweight (kilo's) = litres you should drink per day. For example, as a guide: 0.033 x 50kg = 1.65 litres and 0.033 x 70kg = 2.3 litres. If you are training or its warm outside you're going to need about 10-20% more water to add on to your daily intake.

Use your own fuel to power you around rather than relying on your car, the bus or the train. At the end of the day, it all adds up to better fitness and greater calorie burn. When standing or walking, try Jamie's "pooch pull": engage your pelvic floor muscles and draw your belly button in towards the spine to activate and engage those deep abdominal muscles. Whilst doing that, gently tighten your butt and tuck your tail under. You don't need to hold it at 100% intensity. Just 75-80% intensity will do. It not only improves your posture but makes you feel a lot a lot leaner, both of which are great confidence boosters, just like having fabulous, healthy looking hair.

When sitting at your desk, having lunch or on the bus, tighten your butt muscles. Hold and squeeze them for 5 seconds, relax and repeat. Aim for at least 50-100 reps per day. You could also jog on the spot while the TV ads are on. That could add up to around 15 minutes exercise an evening, burning around 150 calories. Do this every day to lose half a stone in six months.

It's thought that most people take 3500-5000 steps a day just through natural movement. But you could walk yourself fitter by adding an extra 30 minutes walking per day, aiming for the ultimate goal of reaching an overall 10,000 steps a day.