Fit well may 2017 by mimimi958

SHINY BOUNCY HAIWR hile you sleep!

Flat tum B3EDLLAYY

FAST!

BLITZ DIET

Julia Bradbury

WALK OFF

! T H G I E W ‘How I got my body back after twins’

#Eat Well mini mag! Gluten free

Low cal

Low fat

Bye-bye

BINGO WINGS! Show off in short sleeves

Plus 7 things that aren’t as healthy as you think!

Fashion ✱Beauty Diets ✱News ✱Food

Every Tuesday in Woman magazine womanmagazine.co.uk Follow us on Facebook & Twitter

IT’S FOR WOMEN NOT GIRLS

Cover photo David Venni Hair & make-up Fabio Gomes using MAC Cosmetics Styling Kellie Daggett Julia wears Sports bra, £40, Tribe Sports (tribesports.com); leggings, £12.99, New Look (newlook.com)

In this issue! Diet right

Fit tricks

12 The pyramid of weight loss Revolutionise your diet with celeb nutritionist Amelia Freer 34 #InstaSlim Easy low-cal dinners 38 Tomatoes – the superfood for skin… Recipe ideas for a younger you 40 5 smart & speedy energy boosters Healthy on-the-go snack bars 42 Meal makeover Try a healthier chicken pie 44 Wow, is that really healthy? Impress your guests with a low-cal dessert 56 Blitz your belly in just 3 days Foods for your body shape

14 Ready, set, slim Shape up with our 30-minute running plan 30 New HIITs on the block Fresh twists on fast fitness 48 Beat bingo wings in 30 days! Give flabby arms the heave-ho! 51 On the go gear Extra kit to enhance your outdoor training 60 Master your fitness maths Add another workout regime to improve your performance 75 Can I stop hitting the snooze button? Could Fit & Well’s Jessica ignore her alarm clock? 78 Find your energy supply Take the test to fuel up your fitness 80 Can your phone really give you a workout? Exercise apps on trial

Page

Health & wellbeing 22 Where do the diet experts eat out? The gurus on their high-street picks 28 What’s the alternative? Skip the pills 63 10 foods to fill you up! Healthy options to keep you feeling full 67 The new super waters… Enjoy your H 2O with oomph! 70 Reader offer Make life easy! 71 Schedule your stressing Limit your worries to five minutes a day 72 7 things that aren’t as healthy as you think You’ll be surprised!

Inspiration ‘I work out for body and mind’ says TV’s Julia Bradbury 18 ‘My husband became my trainer’ Sarah Choy had the best support for a total body change 52 The marathon masters Stars’ top tips for the London race 64 ‘We took the challenge of our lives together!’ The four mums who crossed the Atlantic in a boat

Every issue

Looking good 24 Fit buys for every size! The perfect exercise gear picked just for you 26 Mood-lifting lemon zingers Summery citrus freshness 58 Reader offer 25% off Anita Active bras 68 Amazing hair while you sleep! Foolproof tricks for lovely locks 76 Double-duty beauty buys Try the magic multitaskers

Page

11 Feel better fast Quick fixes 21 Build the perfect Burger 43 Curb that craving Easter treats under 180 cals 47 Feel better food The right bites 55 What’s better? New health facts 59 Swap this for that… Low-cal shop-bought sandwiches 82 The one thing… The little things that make Kirsty Gallacher tick

Page

Plus! Eat Well mini mag starts on p33

Editorial complaints We work hard to achieve the highest standards of editorial content, and we are committed to complying with the Editors’ Code of Practice (ipso.co.uk/IPSO/cop.html) as enforced by IPSO. If you have a complaint about our editorial content, you can email us at complaints@timeinc.com or write to Complaints Manager, Time Inc (UK) Ltd Legal Department, 161 Marsh Wall, London E14 9AP. Please provide details of the material you are complaining about and explain your complaint by reference to the Editors’ Code. We will endeavour to acknowledge your complaint within five working days and we aim to correct substantial errors as soon as possible.

Welcome to Meet our cover star Julia on p6

As you can see from these pics, the Fit & Well team have been busy trying to practise what we preach this month – even when it’s quite a challenge! But we’d love to hear more about your challenges, too. If you’re running a race, trying a new healthy eating plan or just doing your best to up your activity and step count every day, we want to hear how you’re getting on. You never know, we might even want to feature you in the mag! So get in touch on FB, Twitter or Instagram today!

We’ve been...

Flexing muscles » Art Ed David and Associate Ed Faye have a laugh with our cover star Julia Bradbury at the photo shoot.

Talking fitness » After a tough HIIT workout with TV presenter

Drumming » Features Ed Jo doing a high-energy Pound workout inspired by playing the drums! @movefitlondon

Get in touch!

Maxing out

Kirsty Gallacher, trying out Proskins’ new range, Associate Ed Faye chatted to her about what makes her tick – find out on page 82.

Whether you’re an Instagrammer or a Facebooker, here’s where to find us…

» Acting Pic Ed Eva joined Reebok for a CrossFit workout on the HMS St Albans in Canary Wharf, London.

TWITTER Follow or tweet us @fitandwellmag INSTAGRAM Follow and share pics @fitandwellmagazine

FACEBOOK Facebook.com/ fitandwellmagazine YOUTUBE Visit the Fit & Well Magazine channel

161 Marsh Wall London E14 9AP Tel: 020 3148 5000

You’ve been...

Editor-in-Chief Karen Livermore Creative Director Dale Walker Editor Charlotte Richards Art Editor David Graham Associate Editor Faye M Smith Picture Editor Tracey Griffin Chief Sub Editor Jackie Holtham Features Editor Jo Willacy Senior Features Writer Natalia Lubomirski Food Editor Katy McClelland Consultant Editor Jo Checkley Thanks to Sarah Tully, Eva De Romerate, Lucy Shepherd

Swimming al fresco @nagyreka22 went for an outdoor morning swim in Budapest, hitting 1,000m.

Early-morning exercising @radfordclare braved wind and rain on an early morning run. As you can see, it was a good start to her day!

Group Managing Director Fiona Dent Managing Director Roger Cummings Publisher Tom Smith Head of Marketing Sian Cupid Senior Marketing Executive Emma Salter Social Media Manager Becky Coyne For advertising opportunities, call 020 3148 2611 © Time Inc. (UK) Ltd, 2017. Published by Time Inc. (UK) Ltd, 161 Marsh Wall, London E14 9AP. Printed by Wyndeham Bicester. Repro by Rhapsody. All prices are correct at time of going to press. Time Inc. (UK) Ltd regrets that it cannot be liable for the safe custody or return of any unsolicited material, nor can we answer any letters or return submitted material unless accompanied by an sae. Time Inc. (UK) Ltd reserves the right to shorten or modify any letter or material submitted. By submitting this material you consent to Time Inc. (UK) Ltd reusing the submitted letter or material in any format or medium. Time Inc. (UK) Ltd also regrets that it cannot accept unsolicited fiction manuscripts. This periodical shall not, without the written consent of the publishers first given, be lent, resold, hired out or otherwise disposed of by way of trade at more than the recommended selling price shown on the front cover, and it shall not be lent, resold or hired out or otherwise disposed of in a mutilated condition or in any other unauthorised cover by way of trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever.

Smashing 10k runs!

Stretching out @katyleichtfried remembered the importance of a good stretch after her gym workout.

What’s next

@lynseybux and her pal Moffy took on the Stanley Park 10k in Blackpool – with a PB for Moffy. Go, girls!

Banish bingo wings Take our 30-day challenge, on page 48, to get your arms toned and ready for summer exposure.

Do your exercise maths

Low-cal Easter treats

Turn to page 60 to learn the perfect workout pairings to ramp your exercise regime up a gear. Guaranteed A+ fitness!

Yes, really! You can have your chocolate fix this Easter – without the guilt. Turn to page 43 now!

6 FIT & WELL

Cover story

Exclusive!

r o f t u o k r o w ‘I

y d o b ’ d n i m and

er simple trick for h s al ve re ry bu d ra B Julia king workout and turbo-charging her wal eps her sane… young children why taking time out ke ith three

and a hectic filming t schedule for ITV’s Bes r Walks, which takes he u yo y, ntr all over the cou d sse nfe f-co sel thinking would be forgiven for r ou for d tire be uld night owl Julia, 46, wo But when she bounds morning photo shoot. ndon studio, it’s clear fresh-faced into our Lo r from the truth. that couldn’t be furthe keeping her energy So what’s her secret for a power nap!’ reveals levels up? ‘Berocca or n fresh with natural Julia, who keeps her ski h as REN, Elemis and skincare products, suc en her two-year-old wh Ptah Cosmetics*. And e and Zena arrive and twin daughters Xanth Downward Dog moves happily show us their ting ready, it’s evident while their mum is get Zephyr, five, and that, along with her son ive is a family affair. act g yin partner Gerard, sta walking adventures In fact, it was going on n age of six with her ow in Derbyshire from the

FIT & WELL 7

slug goes here dad that got Julia hooked on the outdoors. She has since released 13 books on the subject and is the Celebrity Ambassador for Ramblers Walking Holidays. ‘When you’re that small you have no idea of the long-term impact it’s going to have on you. I’m very grateful as, without Dad, I wouldn’t have done any of this.’

‘I walked off my baby weight' Nowadays, gadget-obsessed Julia keeps an eye on her 10,000 steps-a-day goal with fitness trackers that are sent to her to try out. ‘It’s a nice perk – I’ve always got the latest Garmin or Fitbit,’ reveals Julia, who is President of The Camping and Caravanning Club, which encourages the whole family to get outside on holiday. Julia usually easily achieves her steps goal by doing the school run or taking the kids to the park, but admits the devices can help give her ‘a nice nudge’. ‘The other night it was about 11pm and I’d done 9,800 steps, so I ran up and down the stairs to get something, just so I’d hear the ‘ding’ to tell me I’d done my 10,000!’ she confesses. And it was her much-loved walking that helped her get back into shape after having the twins in 2015. ‘I was back filming Best Walks six months after having the girls,’ says Julia, who reveals she has a ‘wall of size-7 walking boots’ at home, thanks to all the on-camera treks she does. ‘I would have liked longer off, but it was already being planned out. I was filming six different locations over seven weeks and I walked

off my baby weight. You’re working hard on those shoots, on your feet for 10 hours a day and covering miles. I think on one day we did about 25,000-30,000 steps.’

‘You have to engage your body’ But even if you aren't covering such large distances, the 5ft 9in presenter shares an easy trick to turn walking into an all-over workout. ‘It’s not just about ambling, you have to engage your body,’ says Julia, who is 9st 6lb. ‘I hold my tummy in to keep my core tight, I try to tuck my bottom in, and use my legs and glutes.’ And for bingo wings? ‘I use my arms. Poles are great for lifting your hands above your heart and elevating the heart rate.’ And if you don’t know where to go to start walking, Julia recommends heading to a National Trust property to try one of their trails, as many have outdoor play areas to make it fun for all ages.

‘I try to have a bit of alone time – that’s my thinking time’

‘Exercise is a moment of meditation’ But for Julia, the benefits of walking aren’t just about shaping up, so she’ll often explore parks or canal paths close to her London home on her own. ‘I try to have a bit of alone time. And that’s my thinking time,’ explains Julia, who avoids main roads due to pollution levels. ‘It’s important – it’s my mental health moment. I always feel good afterwards. If I’m feeling fatigued in the mornings, I always feel uplifted,’ reveals the busy mum, who listens to podcasts or house music, such as Daft Punk. ‘Exercise is a moment of meditation – it’s the moment away from the kids, away from work stresses.’ And it’s this power of positive thought which Julia harnesses every day. ‘When you’re busy you have to take care

8 FIT & WELL

cover story

‘Boxercise is good for venting’ Despite being in great shape, Julia’s not a gym bunny. ‘I go to yoga very infrequently, so I’m always the one falling over at the back. Or I do boxercise once a month. It’s quite gratifying having a good punch.’ Instead, Julia, who loves wearing Skins, Jack Wolfskin, Buff and X-bionic, prefers to ‘utilise areas of the house’ and get fit at home. She has TRX bands bolted into the ceiling for a weekly workout using her own body weight. ‘I learnt to do it myself – there are good tutorials online. If you don’t want to go to the gym, it’s something you can do without fear of embarrassment.’

‘I want to look my best’

Julia’s top 4 stretches ‘Stretching can be just as important as the exercise itself,’ says Julia. try her key moves below, perfect pre- and post-walking workout.

Best for tHIgHS

» Quad Stretch Use a wall or chair to help with your balance. Stand up straight, bend your outside leg at the knee towards your bum. Use your hand on the same side to hold on to the foot. Keep your thighs and knees together. Hold for 10 seconds while breathing deeply, then change legs.

» Static Stretch Seated

Now in her forties, Julia’s still blessed with a quick metabolism. ‘My friends laugh that I have the metabolism of a racehorse. I thought that might slow down after the babies but it hasn’t done.’ Having twins has impacted her body, though. ‘My tummy’s changed. I’m getting older, too, so it’s important to take stock.’ But one thing Julia won’t ever do is diet. ‘I used to use scales a lot. I don’t now. Chocolate is my vice – and I’m not going to give it up. I love dunking Choco Leibniz or Hit biscuits into my Rooibos tea.’ While the future for Julia will always include walking, her latest passion is pole dancing. Having just had a pole fitted in her house (and ordered a crash mat, just in case!), Julia is about to hire a tutor to show her the moves. ‘I’m excited and my Instagram followers will be, too!’ she laughs. ‘I’ve started following some pole dancers already and whenever I repost an amazing pole dance move, I get so many hits!’ Well, it might not be so good for the whole family, but we can’t wait to see her in action!

Sit on floor, with both legs out in front of you. Lift up and turn out your left leg so your foot is resting on the inside of your right leg. Reach out to the extended right foot (if you can’t touch your toes, don’t worry) and lower your torso. Hold for 20 seconds, then change sides.

Best for HamStrIng & CalveS

» Active Pigeon Start in a push-up position, then place left knee on floor near left shoulder, with left heel by right hip. Lower arms so you are resting on forearms. Don’t turn hips to the side – keep them as straight as possible. Hold 10 secs, then change sides. Julia says ‘The glutes are the driving machine for walking – it’s all about the bum, so glute stretches are essential.’

Best for gluteS

» Sitting Knee-up Rotation Stretch Best for gluteS

Sit with your left leg straight and the right bent with your foot across the left knee. Turn shoulders to the right and put your left arm around the raised knee to help rotate shoulders and back. Make sure you focus on rotating the lower back. Hold for 30 secs, then change sides.

>> unforgettable Walks by Julia Bradbury (£8.99 paperback, Quercus) is out now. >> To join a community of people who love the outdoors or to download all of Julia’s walks for free via the ViewRanger app, go to theoutdoorguide.co.uk With Zena and Xanthe

Expecting the twins

FIT & WELL 9

Words Faye M Smith Photos David Venni Hair & make-up Fabio Gomes using MAC Cosmetics Styling Kellie Daggett Julia wears main pics: Offshore Training bikini top, £45, Offshore Training bikini bottoms, £40, both Sweaty Betty (sweatybetty.com); net and neoprene top, £50, Sixtyninety (sixtyninety.com), Vazee Urge trainers, £70, New Balance (newbalance.co.uk); exercise pics: Engineered racer vest, £49, Tribe Sports (tribesports.com); Perfect Poise bra, £12, Zakti (zaktiactive.com); Fuzex 7/8 tight, £48, Asics (asics.com); trainers, as before. *ptahcosmetics.com

of yourself. I take 10 minutes each morning to focus. I remember three good things from the day before and I write them down. It’s an easy thing to do.’

DOWNLOAD THE 5:2 COMPLETE MEAL PLANNER APP TODAY 110 RECIPES FOR YOUR FAST DIET DAYS

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QUICK FIXES

feelbetterFAST 10 minutes

That’s all the chewing-gum time you need to help shift 100 million bacteria. Any more, though, and the germs picked up will be deposited back in your mouth.

3:06pm

7 Co . 1 % ok

5.6%

fru

it/y

og u

3.8%

50.1%

Cereals, muesli and porridge

Pastries, breakfast bars

o t he

a at 4 .2% ng thi o %n 4 .9 24.3%

Words Natalia Lubomirski, Jo Willacy Photos Getty *Statistic provided by KP Nuts

toast with a topping

Breakfast sorted

Here’s what you’re all eating first thing… Are you fuelling up right? If not, check out new book 100 High Protein Breakfasts by Louise Kang (£9.99, Kang Media). Packed full of ideas for that first meal of the day, it will keep you feeling energised and help avoid that mid-morning crash.

Give up gluten-free? Eating free-from bread and pasta could increase your risk of developing type 2 diabetes. A study at Harvard School of Public Health found that those who ate the least gluten were 13% more likely to develop the condition. So unless you’re coeliac, there’s no need to give up gluten.

That’s clever!

This time on a Monday is exactly when we run out of steam. But swap that sleep-inducing milky latte for a handful of peanuts. Packed full of vitamins, they also contain 7g protein to help curb hunger pangs until dinner time.*

don’t wait until you’re suffering from a streaming nose and itchy eyes. Stop hay fever in its tracks with hayMax (£6.99, holland & barrett). This organic allergen barrier balm traps pollen grains before they enter your body.

Think your way To a beTTer body Researchers at Texas Women’s University found that those who thought of themselves as fit and strong could run longer and lift heavier weights. Set achievable goals to build your confidence and boost your physical strength.

#fitandWellWisdom ‘No one will take care of

#fitandwellwisdom Follow us on Twitter at @Fitandwellmag for more words of wisdom. Or use the hashtag above to tweet your inspirations

you if you don’t take care of yourself’ Alicia Keys FIT & WELL 11

the pyramid of

weight loss trition Burn fat faster with the help of nu plan guru Amelia Freer’s new 10-day

ive me 10 days and i hope i can help you for a lifetime,’ says Amelia Freer, the nutritionist responsible for helping James Corden and sam smith shift the weight. her new 10-day plan, nourish & Glow (£16.99, Michael Joseph), is designed to kick-start a lifetime of healthy eating and help you shed unwanted pounds. But Amelia isn’t a fan of short-term fixes. instead, she promises you’ll learn how to enjoy delicious, nourishing food that will help you look and feel better. we’ve created a cheat’s guide using Amelia’s top tips and some tasty meal ideas, but for the full plan, check out Amelia’s new book.

Flexible nutrition

Too strict? Build the pyramid slowly. ‘Choose a food group you don’t eat often enough and incorporate that into your daily meals for a week before adding another,’ says Amelia.

AmeliA’s 10-dAy rules

words Claire Fox

1 2

Three meals a day, no snacks ‘this might be hard to start with, but i promise it does get easier,' says Amelia. Make sure you drink plenty of water between meals. no gluTen, dairy or refined sugar ‘the plan allows you the opportunity to see whether you feel better without these ingredients,’ says Amelia, but seek professional advice before cutting out food groups long term. she also advises avoiding alcohol, and trans and hydrogenated fats. follow The PosiTive nuTriTion Pyramid Amelia has created a ‘positive nutrition pyramid’ (see image

12 FIT & WELL

above), which represents minimum nutrition for one day of eating. each square on the pyramid represents a single portion of whole food and the aim is to tick off every square each day. so, you should consume at least six portions of vegetables (three of which should be green), three fruit, three protein, two complex carbohydrates, two healthy fats, one portion of nuts and seeds and eight medium glasses of fluid (this should be mostly water, but you can have herbal teas, milk and tea and coffee in moderation). when a food fits into more than one square (eg, oily fish could go

under healthy fats and protein), choose which square to use it for, but don’t tick two squares with one portion of food. ‘i want you to get as wide a variety of foods into your diet as possible to optimise your nutrient intake,’ says Amelia. eaT whole foods ‘Basing a diet predominantly on whole foods means you will (hopefully!) never wander too far off the right nutritional path and it becomes harder to overeat,’ says Amelia. think: fresh fruit and vegetables, unprocessed meat, fish, eggs, beans, nuts and seeds.

Diet trenD

Positive nutrition for life

try theSe taSty ‘10-day’ meaLS egg salad on toast

when the 10 days are up, amelia hopes you’ll have formed new healthy eating habits that you’ll want to continue. The Positive nutrition Pyramid can still guide you to make healthier choices, but you can reincorporate restricted foods such as dairy and wheat. you can also include sugar, alcohol and other treats. ‘it’s just a case of choosing those ‘worth it’ moments,’ says amelia.

Cottage pie

Use the pyramid to check you’re getting the right nutrients each day

(serves 1) Boil 2 eggs for 6 mins, then rinse under cold water to stop them cooking. Peel eggs and finely chop. Put eggs into a bowl with 1 spring onion (finely sliced), zest of ½ lemon, chopped chives, ½ stick celery (finely chopped), a handful of cherry tomatoes (quartered), ¼ avocado (peeled and chopped) and a handful of rocket (rinsed). Add 1tbsp olive oil, salt and black pepper, and mix well. toast 1 slice of gluten-free bread and load it up with salad.

(serves 2) heat 1tbsp light olive oil and sauté 1 small onion (peeled and diced), 1 small celery stick (diced), 1 small pepper (diced) and 3 cloves garlic (peeled and sliced) for 5 mins. Put aside, then add 250g lean beef and brown for a few mins. Add 3tbsp tomato puree, 100g cooked Puy lentils, 1 bay leaf, 1 sprig fresh thyme and 200ml water or chicken stock. Bring to the boil, then simmer for 15 mins. Uncover and simmer for another 15 mins, stirring occasionally, until sauce has thickened. taste and season. think healthy can’t Meanwhile, steam be tasty? then give 200g sweet potato (serves 1) (peeled and diced) these recipes in a bowl, mix and 2-3 large carrots a try together a handful (peeled and diced) for of cherry tomatoes 20-25 mins, until tender. (quartered), 1 spring onion Drain and mash, adding a swirl (finely sliced), 1 yellow pepper of extra virgin olive oil and a pinch of (deseeded and finely sliced), 10cm salt. Before serving, add 2 handfuls of cucumber (deseeded and finely seasonal greens (finely sliced) to beef diced) and handful of rocket leaves and stir until wilted. serve with mash. (chopped) with a drizzle of olive oil, a squeeze of lemon juice and a pinch of salt. Add your choice of seeds and herbs to the salad mixture. serve with 2-3 gluten-free oatcakes and 1 portion of beetroot houmous.

Nutritious & delicious

What’s a portion?* Nuts and seeds

Small handful

Healthy fats

Size of your thumb

Complex carbohydrates

One cupped handful

Protein

Size of your palm

Fruit

Size of your clenched fist

Vegetables

Size of your clenched fist

Fluids

Medium-sized glass (2 litres per day)

Beetroot houmous salad

>> Nourish & Glow: The 10-Day Plan by amelia freer (£16.99, michael Joseph) is available now

*Portion sizes are approximate

FIT & WELL 13

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14 FIT & WELL

#FIT IN

30 minutes

FIT & WELL 15

Your shed-the-pounds 1 4 3 2 5 Follow Nick’s advice to make the most of your sessions

Run first thing in the morning before breakfast (make it a slow-medium pace) and you could burn up to 20% more fat.

Eat a small protein and carb snack within minutes of finishing your workout. Otherwise, you could risk your body going into starvation

Incorporate interval training into your workout. This will help to keep your metabolism elevated for longer, which in turn means you’ll burn calories, even when you’re at rest.

sun sun

Fat-burning core and conditioning training. Focus on completing 2-3 sets of plank, side plank and bridge exercises. Complete 45-60 secs of each.

Pre-breakfast easy run. Made up of 2 x 10-min easy runs with a 2-min brisk walk recovery between efforts (if needed).

20-30 mins aerobic exercise (eg, swimming or cycling).

Continuous 30-min easy run with short, brisk walk – each 10-15 mins (if needed).

Easy pre-breakfast run. 20-30 mins continuous easy-paced run.

Fat-burning core and conditioning training. Repeat as week 1, but add an extra 15-20 secs to each exercise and add in some singleleg squats and lunges.

Easy run. 30-min run split into 10 mins easy, 10 mins steady, 10 mins at ‘3-4 word answer’ effort.

30 mins aerobic exercise at easy effort.

Long run. 30 mins at moderate pace. Include a short, brisk walk halfway through (if needed).

Threshold run. 10-min really easy run to warm up, then 3 x 3-min ‘controlled discomfort’ runs at threshold with 2 mins walk/jog recovery.

Fat-burning core and conditioning. Add single-leg squats, lunges or press-ups to existing routine. Make planks and bridges harder by trying some progressions.

Easy pre-breakfast 30-min run.

30 mins aerobic exercise at easy effort.

Long run. Try to run further than last week.

Threshold run. 10-min easy run, then 3 x 4 mins at threshold with 2 mins walk/jog recovery.

Fat-burning core and conditioning. Complete 3-5 rounds of squats, ¾ press-ups, lunges, plank, high knees on-the-spot running, 45-60 secs rest per exercise.

Progression run. 30-min run split into 10 mins easy, 10 mins steady, 10 mins threshold.

30 mins aerobic training. Up the tempo for the last 10 mins.

Long run. Try to run further than last week.

Fartlek run. Run 6 mins, 5 mins, 4 mins, 3 mins, 2 mins, 1 min getting faster with each effort, with 90 secs jog recovery between each section.

Fat-burning core and conditioning. Complete 3-5 rounds of squats, ¾ pressups, lunges, plank, high knees on-the-spot running, 45-60 secs rest per exercise.

Progression run split into 5 mins easy pace, 10 mins steady pace, 15 mins nearing threshold effort.

30 mins aerobic training. Up the tempo for the last 15 mins.

Long run. Try to run further than last week.

Threshold run. 6 x 3 mins at threshold, 1 min recovery in between sets.

Easy run. 20 mins easypaced running.

30 mins aerobic training at easy effort.

Try to complete a 5K run in under 30 mins.

You deserve a rest!

WEEK 1

Pre-breakfast easy run. 20 mins made up of 2 x 10-min easy runs with a 2-min brisk walk recovery between efforts (if needed).

WEEK 2

sat sat

WEEK 3

thurs thu

WEEK 4

weds wed

Treat the first 10 minutes of your run as a warm-up. Then up your pace. If you head off too fast, you’ll produce lactic acid forcing you to slow down.

TIP

‘3-4 word answer’ effort should feel hard to do. It’s where you can only speak this many words in one go.

WEEK 5

Words Natalia Lubomirski Photos Getty

tues tue

Combine running with a strength training workout. Focus on working large muscles to burn more fat. MUST-DO MOVES: one-leg squats and walking lunges

WEEK 6

Mon i Fr a n d st re are s day

mode, storing fat and slowing down your metabolism. It will also prevent your blood sugars plummeting, which will see you heading for the biscuit tin 30 minutes later.

16 FIT & WELL

running plan

3 of thE bEst GEt-sLIM GEAR Ceramicool seamless Baselayer, £40, odlo.com The technology used to make this top lowers your skin temperature by one degree. This reduces your risk of suffering muscle fatigue from heat exhaustion, so you keep going for longer.

Power recovery Compression tights, £99, 2xu.com/uk Targeted and graduated compression tights will help you recover faster from sore or achy legs to get you back on track and burning fat in record time.

Freedom iso inline, £140, saucony.co.uk Get 83% energy return with each stride, so you can keep running and dropping those pounds.

#FIT IN

30 minutes

PumP uP The weiGhT Loss

ditch the reggae and tune into some pop – or even heavy metal – if you want to run faster and burn off more fat. a new australian study found these music genres help us pick up the pace.

Tell us about it! After your workout, let us know how it was for you at facebook.com/ fitandwellmagazine

FIT & WELL 17

slug goes here

e M a c e b d n a b s u h ‘My

’ r e n i a r t my Hitting the gym – with support from her PT husband, George – helped 39-year-old Sarah Choy transform her body shape and shift weight for good

Befo re sarah hated her thighs

00 18 FIT & WELL

how I dId It shocked. I realised I’d been burying my head in the sand. Suddenly, I knew I had to do something.

taking up Zumba was the start of a new me. The following

s i smile for the camera, posing for the pictures on my blog, i realise that for the first time in my lifei feel confident – despite only wearing a skirt and sports bra. Until recently, i couldn’t bear to see photos of myself, especially my thighs! now i’m in the best shape ever, but it took a drastic change to get here…

i’d always been on the curvy side. Except for a crash diet before my wedding, I’d carried a stone extra in weight from the age of 15. I never exercised and often reached for sugary snacks. In my late teens and twenties, I weighed around 11st – the weight I was when I met my husband George in 1995.

i lost weight for my wedding but soon put it back on. George, now 45, and I tried the Atkins diet before our wedding in 2001. Although we both lost weight, we felt awful – always hungry, sluggish and constipated. Eating so few carbs wasn’t something we could maintain and, after our big day, we soon regained the weight. Our daughter, now seven, was born in 2010. Shortly afterwards, in 2011, we welcomed our little boy, now six. Although I was delighted, the stress of looking after two young children took its toll – I never got a moment to myself and would frequently eat on the go, often making the wrong choices. Being so busy, it always felt easier to grab junk food, such as pizza and chocolate, than to cook a healthy meal.

george and i realised we needed a big change. George had gained weight, too, and we both felt miserable. One weekend, we opened up about how we were both feeling. George was tired of desk work as a marketing director, and we both felt lethargic and unhealthy. That day we came up with a plan – George, who’d always been more into fitness than me, decided to train as a personal trainer, something he had always wanted to do.

we both wanted to become ultra-fit. We wrote out our goals. We didn’t just want to look fit, we wanted to look like people who worked in the fitness industry. We began to work out regularly. I swapped Zumba for the gym and George stepped up the pace. We also looked at our diet – trying a range of diet plans. Eventually, we found that primal eating worked for us. You eat a simple diet of protein, fat, veg and fruit in as natural a form as possible.

i used our home gym four nights a week. We also pushed

After

Loss

Weight 13st 13lb

9st 13lb

4st

Dress size 16

3 sizes

converting an old washhouse in the garden into a gym, with equipment including weights and kettlebells – which meant we couldn’t avoid working out. I was there four nights a week for up to an hour as soon as the kids were in bed.

As the weight dropped off, my confidence rocketed. Friends and family starting commenting on my weight loss and as I became more toned, my confidence soared. We decided to start a health and lifestyle blog, and I became a model for it! Posing for the camera in my gym gear felt great, and was an extra incentive to stay in shape.

i love using kettlebells. When getting in shape, they’re one of my favourite pieces of equipment – performing kettlebell swings, squatting and shoulder pressing with weights of up to 24kg, with advice from George. He now runs a weighted exercise class – I was the first to sign up! Being part of the class is great – we all cheer each other on and applaud personal bests. I definitely don’t get any special treatment from George. If anything, he works me harder, using me to demonstrate different weights.

the boat out,

Keeping fit for a living is all the motivation i need. It’s nearly

i was shocked at how heavy i’d become. In October 2014, I had a wake-up call. Some pyjamas I’d ordered in my usual size 16 arrived, but were too tight. Stepping on the scales and seeing I was just a pound under 14st, I was

Before

e sarah and Georg now make a living out of keeping fit

three years since that first conversation when George and I opened up to each other. I’m a different person now. At 9st 13lb I have so much energy – both from the healthy food I now eat (I even qualified as a primal eating coach!) and from my hugely improved fitness level. Sometimes I sprint home after the morning school run – other mums look at me as if I’m mad! I know I’ll never go back to how I was before. Knowing that staying fit is our living gives me all the motivation I need! >> Sarah is a primal health coach at Gymnacity in Oxted, Surrey, gymnacity.co.uk

FIT & WELL 19 00

Words Gillian Harvey Photos Anne-Marie Bickerton

The couple decided to get fit and change their diet

week, I walked into my first Zumba class, feeling terribly unfit. Squeezing into my shorts for the class was a struggle. I knew I looked overweight, but luckily I’d never felt too self-conscious. I enjoyed the class and began to feel going regularly improved my cardio fitness. But I didn’t see the results I hoped for on the scales.

sArAh’s weight Loss

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FOOD FIXES

Build the perfect

burger Yes, you can make this Friday-night favourite healthy and just as tasty! Dietician Emer Delaney shows you howâ&#x20AC;Ś

Protein

Veg

Sauce

Burger ideas

1 + 6 + 11 Pack your guacamole with lots of heart-healthy avocados and a touch of chilli. Add in chicken, high in feel-good tryptophan, and tomatoes.

Chicken breast

Caramelised onions

Homemade tzatziki

2 + 5 + 10 Choose lean mince for a protein kick without the fat. Top with immuneboosting onions and tomato sauce for an antioxidant hit.

3 + 8 + 12 2

Lean beef mince

Tomatoes

Homemade tomato sauce

For a low-cal veggie option high in protein, choose this mushroom variation. Add in anti-inflammatory peppers and high-fibre houmous.

Photos Getty For more information, visit myprivatediet.com/@MyPrivateDietRD

4+7+9 Choose salmon, high in omega-3s, for healthy blood pressure. Combine with iron-rich spinach and tzatziki for calcium.

Portobello mushroom

Spinach

Homemade guacamole

Ă&#x2C6;Wrap your burger with one slice of wholegrain seeded bread or even better 1-2 lettuce leaves.

#fitandwellfood

Roasted salmon

Roasted peppers

Houmous

What combo will you go for? Use this hashtag to share snaps on Instagram @fitandwellmagazine

FIT & WELL 21

Where do the diet experts

EAT ouT? Ever wondered what the healthy-eating pros would choose to eat from high-street eateries? We've grilled five experts on their choices

‘Steak iS great for energy’

Words Claire Fox Photos Getty (* = estimated calories)

Madeleine Shaw is a celebrity nutritional health coach. Her new book, A Year Of Beautiful Eating, is out on 20 April (£20, Orion Books hardback/£10.99 ebook) BREAKFAST Costa: banana (51 cals); fruit and nut mix (204 cals); peppermint tea (3 cals). Healthy fats from the nuts, antioxidants from the fruit and potassium from the Wagamam banana, and peppermint sirloin and a shiitake sala tea soothes digestion. d LUNCH Itsu: poached salmon and egg salad (299 cals); seaweed thins (24 cals). Full of omega-3 and filling protein. Seaweed thins provide iodine for your thyroid hormones to regulate your metabolism. DINNER Wagamama: Repair juice (188 cals); sirloin and shiitake salad (434 cals). A simple, tasty salad with iron-rich steak and mushrooms is a great energy boost if you’ve had a long day. Team it with a green juice for a burst of antioxidants.

22 FIT & WELL

Is It healthy?

‘i eat baCon aS a treat’

Dr Carrie Ruxton is a TV nutritionist and dietician for the Meat Advisory Panel BREAKFAST Caffe Nero: bacon sandwich (365 cals); fruit salad (78 cals); tea with milk (14 cals*). Bacon is a favourite occasional treat. The fruit counts as one of your five a day and the polyphenols in tea are good for brain and heart health.

Caffe Nero bacon butty!

LUNCH Pret: pork and lentil ragu (218 cals); large tea with milk (14 cals). Pork is high in energy-boosting niacin and is a lower fat meat (less than 4%). Lentils add fibre. DINNER Pizza Express: Fiorentina pizza (910 cals); green salad (134 cals). Eggs are rich in vitamin D, while spinach boosts folate. Green salad for one of your five a day.

‘Start the day with dairy’

Sally Bee is a nutritionist and cook for ITV’s Lorraine show. Her new recipe book and wellness journal Beelicious is out in June (sally-bee.com) BREAKFAST Costa: yogurt with raspberry and strawberry compote (173 cals). Bone-boosting dairy is always good for breakfast. The compote gives a sweet lift. Best to avoid the sticky pastries. LUNCH Pret: Souper Tomato (199 cals). Tomatoes are filled with antioxidants, and this is perfect as there’s Wahaca grilled cod no added cream. DINNER Wahaca: MSC grilled cod fillet (375 cals*). I love fish, and this dish is full of flavour and nutrients.

‘eat pulSeS in plaCe of CarbS’

‘fill up on protein and fibre’

BREAKFAST Caffe Nero: mozzarella and tomato panini (438 cals); black coffee (0 cals*). Since I like my coffee black, the mozzarella in this gives me calcium. LUNCH Eat: spicy Moroccan vegetable soup (184 cals). Loads of veg and pulses and protein from the chickpeas. I wouldn’t have bread if I’d eaten carbs for breakfast. DINNER Pizza Express: Bosco salad (603 cals). A tasty veg-packed salad. It comes with dough sticks that take the edge off any pizza craving, although my kids normally tend to eat those!

BREAKFAST Starbucks: super scrambled eggs (211 cals). Carbs add calories without making me feel fuller. I’d stick with proteinrich eggs, with a little fibre from the Starbucks scrambled eg spinach and tomato gs LUNCH Eat: tuna niçoise salad (188 cals). Low-calorie and unprocessed, with filling protein from the tuna and eggs. DINNER Carluccio’s: lamb alla griglia (863 cals*); spinach; broccolini (190 cals*). I’d choose lamb and go to town on a couple of vegetable sides. Without enough fruit and veg, we can feel bloated, often because our digestion has slowed down and we are full of food.

Dr Sarah Schenker is a registered dietician and coauthor of The Fast Diet Recipe Book (£14.99, Short Books)

ess Bosco Pizza Expr ugh sticks do ith w salad

Dr Xand van Tulleken is a TV doctor and author of How To Lose Weight Well (£15, Quadrille)

FIT & WELL 23

Fit buys

Whatever your body shape, feel fantastic hitting the gym

If you’re short

Bra, £22, sizes 32B-38DD, Next Sweat-wicking fabric and so soft, this nonwire bra is ideal if you don’t need excessive support

Boost Buy

If you’re tall Top, £28, sizes s-l, Bellum Active A longer length, lightweight and breathable. Also comes in black

Shorts, £32, sizes xs-xl, asics.com These shorts are super-breathable.

Bodysuit, £14.99, sizes 8-14, sportfx.com A bodysuit is great for those with a shorter torso, as it won’t ride up Leggings, £44, sizes xs-xl, asics.com Cropped leggings will never be too long if you’ve got short legs Top, £32, sizes xs-xl, asics.com The elasticated bottom will hold you in

Bottle, £6.99, New Look

Gilet, £22, sizes xs-xl, F&F at Tesco This stay-warm gilet is waterresistant and reversible

Bag, £29.50, M&S Collection Enough pockets to hold everything you need

Compiled by Faye M Smith

Trainers, £25, M&S Collection Starting at size 3, these are perfect for small ladies

24 FIT & WELL

Leggings, £14, sizes xs-xl, F&F at Tesco This has a high waist that won’t ride down Jacket, £35, sizes s-l, Red Herring at Debenhams With a waterproof finish

Top, £22, sizes 4-14, Adidas at JD Sports A cropped vest won’t swamp you

Bag, £42, Accessorize Comes with both short handles and a detachable strap

Boost Buy

Gilet, £44, sizes xs-xl, asics.com Don’t worry about sleeves being too short with a gilet

Fit kit

for every size!

m with our picked-just-for-you exercise gear

If you’re petIte

If you’re curvy

Bra, £25, sizes 32A-40G, M&S Collection Soft, but supportive

Top, £14, sizes s-l, Red Herring Active at Debenhams Cover up while keeping cool with this wide-sleeved T-shirt

Top, £26, sizes 12-28, JD Williams Includes a clever pouch for keeping hands warm

Trainers, £28, Evans

Top, £12, sizes xxs-m, sportfx.com The handy tie at the bottom can be used to fasten this T-shirt for a perfect fit

Jacket, £10, sizes s-xl, Primark Toggle ties at the bottom mean you can hold it firmly in place

These wide-fit shoes go up to a size 10

Boost Buy

Leggings, £18, sizes 6-22, Next The clever panel across the front will help hold in a tum

Bra, £20, sizes s-l, Nine by Savannah Miller at Debenhams Adjustable straps are a bonus Shorts, £22, sizes s-l, Nine by Savannah Miller at Debenhams The elasticated tie waistband will fit any waist

Shorts, £20, sizes 8-18, Red Herring Active at Debenhams Elasticated for extra comfort

Boost Buy

Bag, £40, Cath Kidston With an adjustable strap to help fit your size when you’re carrying it

Leggings, £24, sizes 12-28, JD Williams Available up to a size 28, these highwaisted leggings won’t ride down

Leggings, £28, sizes xs-l, River Island These looser leggings are great if you feel self-conscious about going skintight

Trainers, £75, asics. com Available from a size 3

Leggings, £50, sizes xs-l, Bellum Active The mesh bottoms are thin enough to be rolled up to fit any length leg without creating extra bulk

FIT & WELL 25

mood-lifting

lemonzingers £10!

All under

Up your energy and improve your mood with these invigorating citrus beauty buys

SwiSh To Go ZeSTy Lemon, 6 x 2G, £3, BooTS

BuBBLe T LemonGraSS & Green Tea BaTh FiZZer, 180G, £3, FeeLunique.Com

Feeling a bit bleurgh after lunch? Clean teeth, get healthier gums and give your day a boost by popping in a sachet of this quickdissolving powder, which turns into liquid on your tongue. Swish around your mouth for 10 seconds for an on-the-go instant wow!

if you’re looking for a zesty kick in the morning to leave you feeling invigorated, then jump into the shower with this bargain buy. with a whopping 10 whole lemons packed into every bottle, skin will feel alive in no time.

Give tired skin the nourishment it needs while invigorating your senses at the same time with this versatile mix of lemon, sweet almond and vitamin e. use in the shower, pour in the bath or simply add a few drops to your favourite body lotion to give your skin an extra all-over moisturising boost and refreshing lemony scent.

oriGinaL SourCe LemonS & Tea Tree Shower GeL, 250mL, £2.20

Compiled by Faye m Smith Photo Getty

infused with lemon, goji berry and sweet pineapple, pop this bath fizzer in your tub, lie back and the explosion of colour and fragrance will transport you to a tropical paradise. Bliss.

BurT’S BeeS Lemon & ViTamin e BaTh & Body oiL, 118mL, £9.99

Lemon mandarin riCh Shea BuTTer SoaP, 200G, £4.95, TheenGLiShSoaPComPany.Com

invigorate your mind and body (and get clean at the same time!) with this powerfully scented, triplemilled rich shea butter body bar. Perfect to get you in the mood for fresh summer days.

26 FIT & WELL

naTure’S inGredienTS Lemon VerBena Body BuTTer, 200mL, £7, m&S

Clever coconut oil and nourishing cocoa butter, mixed with a luscious lemon fragrance, means this body butter is powerful enough to keep your mood lifted throughout the day, while ensuring your skin stays soft and supple.

TreaTs under £10

Pukka Lemon & mandarin wiTh Lemon VerBena Tea SaCheT, £2.49 For 20 BaGS, PukkaherBS.Com

rich in antioxidants and vitamin C, cleanse sluggish skin from the inside out and sip away the stresses of the day with a refreshing, caffeine-free fruity brew with real Sicilian lemons.

SuPerdruG Tea Tree Lemon FaCiaL waSh, 150mL, £3.29

Suffer with blemishes? Then read on. The citrus burst in this face wash will leave skin revitalised, while the added tea tree is ideal to cleanse away the excess oil that can cause breakouts. a must to start the day.

JaCk BLaCk inTenSe TheraPy LiP BaLm Lemon, 7G, £7.25, eSCenTuaL.Com Bring dry, chapped lips back to life with this soothing balm, containing a gentle but powerful mix of lemon and camomile. with added SPF25, it’s perfect now the weather is getting warmer.

aVaLon orGaniCS CLariFyinG Lemon, 325mL, £5.99, hoLLand & BarreTT

Lacklustre blonde highlights? Packed with aloe, vitamin e and lemon oil, this shampoo restores shine and leaves hair smelling fabulous!

FIT & WELL 27

e h t s â&#x20AC;&#x2122; t a h W ive?

t a n r alte

d try the s e n a ls il p e th %? Skip eally do work 0 r 0 t 1 a g th n s li n e o fe ti t No natural s olu

28 FIT & WELL

SORT IT!

>> TRY: hYPnOTheRaPY

Hypnotherapy alters our state of consciousness into a more relaxed mindset. The theory is to get patients to associate stronger feelings with the goal of getting rid of the hot flushes. The PROOF Researchers at Baylor University in Texas found that hypnosis reduced hot flushes by 74%. The cOsT Around £50 per session. WheRe? Visit the National Council for Hypnotherapy, hypnotherapists.org.uk.

DIAGNOSIS? ANxIety

>> TRY: Music TheRaPY It’s recognised as an effective treatment for many conditions including anxiety, depression and dementia. Sessions include playing an instrument, singing, writing music and creating stories using sound. ‘Evidence shows it can reduce anxiety dramatically,’ says complementary therapy expert Professor Edzard Ernst. The PROOF Researchers from McGill University in Montreal have revealed that music encourages the release of feel-good hormone dopamine. The cOsT Private one-to-one sessions start from around £50. WheRe? The British Association for Music Therapists, bamt.org.

DIAGNOSIS? NAuSeA

>> TRY: acuPuncTuRe Acupuncture, where fine needles are inserted into the skin, can stimulate chemicals in the brain to reduce feelings of nausea. The PROOF An Australian study of 600 pregnant women found 30 minutes a week of acupuncture reduced nausea. The cOsT Private sessions are around £30. There is limited access on the NHS. WheRe? British Acupuncture Council, acupuncture.org.uk.

DIAGNOSIS? BAck PAIN >> TRY: YOga

It combines breathing exercises, physical postures and meditation to harmonise your mind and body. Practise daily to get the maximum benefits. The PROOF A large UK study, funded by Arthritis Research UK, found yoga provides an effective treatment for chronic back pain. Sufferers who were offered a specially designed 12-week yoga programme experienced improvement in back function and more confidence in performing everyday tasks. The cOsT Classes start from around £10 for 30 minutes, or try a DVD such as Flow Yoga With Tara Lee, £10.99, amazon.co.uk. WheRe? For back-care courses and a list of qualified teachers, visit yogaforbacks.co.uk.

DIAGNOSIS? PArkINSON’S DISeASe

>> TRY: alexandeR Technique This aims to re-educate people to do everyday tasks with less muscular and mental tension. A practitioner will assess your balance and how you sit and stand, and teach you new ways to use your body to move. The PROOF It’s one of the few complementary and alternative medicines that are recommended to the NHS by The National Institute for Health and Care Excellence (NICE). Lessons in technique may help you carry out everyday tasks more easily and improve how you feel about your condition. cOsT Depending on your area, it may be provided by the NHS. Private sessions start at £35. WheRe? Alexandertechnique.co.uk.

Supplements that work too sT JOhn’s WORT FOR dePRessiOn It’s thought that St John’s wort works in a similar way to standard antidepressant medication. Research suggests it increases the activity of moodregulating hormones serotonin and noradrenaline. Be careful, it can interact with other medicines, so discuss with your GP first.

MelaTOnin FOR insOMnia It helps regulate your wake/sleep cycle by activating chemical receptors in your brain that encourage sleep. It can make you feel groggy in the morning, though, and if you’re pregnant or breastfeeding, check with your GP first.

PePPeRMinT Oil FOR iBs Some studies suggest that entericcoated peppermint oil capsules – which only allow the oil to dissolve in your gut – may help to relieve common symptoms of IBS, such as abdominal pain and bloating, and potentially indigestion, too.

FIT & WELL 29

Photos Getty. It's recommended to consult your GP before starting any alternative treatment for a medical condition

DIAGNOSIS? HOt fluSHeS

New

s T I I H k c o l b on the

Looking for a fresh twist on fast fitness? The new batch of high-intensity workouts deliver the same results but with revolutionised routines PHIIT

(Pilates High Intensity Interval Training)

cardio workout of HIIT gives a total body workout and a calorie burn of up to 450 calories a session. Where? Visit Bootcamp Pilates (bootcamppilates.com), Energy Flow Fitness (energyflowfitness. co.uk) for classes in Manchester and The Yoga & Pilates Place (theyogapilatesplace.com) for classes in Glasgow. Or visit fitnessblender.com for online videos you can follow at home.

What? A faster, sweatier take on traditional Pilates. Classes are done using Reformer Pilates machines – a platform you sit, kneel or stand on that moves back and forth along tracks within a frame, with resistance created by the exerciser’s body weight – or a mat. Those who Exercises are want to burn done in quick fat and boost succession using posture tabata timings (20 in one seconds of intense activity followed by 10 seconds of rest), include HIIT-style moves like high knees, squat jumps, press-ups and star jumps, and use a range of equipment from Bulgarian bags (a croissant-shaped leather bag weighted with sand) to kettlebells and power bands. Why? Combining toning, corestrengthening Pilates with the

Words Laura Jane MacBeth Photos Getty

BEST FOR

30 FIT & WELL

EXERCISE TREND Zumba STRONG What? Love Zumba, but want to push your fitness to the next level? Read on. Mixing high-intensity moves like burpees, mountain climbers and jumps with punches, lunges and kicks, gives Zumba a tougher Those who twist. Split want to mix into four fun with sections of serious increasing

BEST FOR fitness

difficulty, it uses a soundtrack to keep you motivated. Synced to match the moves, it will help you work harder and push your body to its full potential. Why? The 45-minute total body workout and highintensity intervals promise a serious calorie burn and a total body boost, increasing your muscle strength, tone and definition. Where? Zumba STRONG is available nationwide – visit zumba.com to find out your nearest class.

Peripheral Heart Action (PHA) What? An alternative approach to circuits, PHA alternates upper and lower body exercises. A typical session uses five movements for five cycles, such as 10 reps each of barbell squats, lat pull-downs, press-ups, dead lifts and leg raises. The exercises are done continually with a one-minute break between sets. Why? The theory is that by keeping your blood circulating throughout the whole body for the entire workout, it doesn’t localise and develop ‘the burn’ of lactic acid – so you’ll

exercise longer and harder, burning more fat, building more muscle and getting a bigger cardio boost. Where? Find workouts An easier online, ask a trainer to way to build build them into sessions, or ask at your gym about muscles PHA-style classes, as and burn many instructors are fat introducing this approach.

BEST FOR

‘I lOve beING Able TO TONe uP ANd TORcH cAlORIeS IN my luNcH bReAk’ Rachel Moule, 38, a stylist from London, does HIIP 30 classes. ‘I’ve done Reformer Pilates for eight years, then got a newsletter from Bootcamp Pilates about their new HIIP 30 sessions. At 30 minutes long, I could fit them in during my lunch break. I also liked the combination of cardio and strengthening in one. The class mixes normal Pilates elements (where you improve posture, strength and muscle tone by holding stretches and poses using body weight, blocks, balls and weights), with high-intensity moves that get your heart working. It’s challenging combining weights and dynamic jump

squats with moves on the reformer. I found it tricky getting the balance between pushing my cardio workout while maintaining my form for the strengthening moves. It’s pretty exhausting, but great for toning your lats and your abs, while shifting the fat to show them off! It feels so good getting away from my desk, burning fat and firming up. I now go twice a week and love it.’

FIT & WELL 31

PICTURE CREDIT: XXXXXX XXXXXXX; XXXXX XXXX XXX XXX

OUR FASTEST EVER RECIPES FOR 5:2 DIET DAYS

ON SALE NOW WOMANMAGAZINE.CO.UK

Eat well!

oh-soeasy food ideas

Healthy » Fast » Delicious!

Healthy chicken pie – yes, really!

You won’t believe this is low-fat!

Low-cal comfort food

Photos timeincukcontent.com

» We help you choose the healthy option, whatever your diet

Low Low cal fat Mains under 500. Snacks/desserts under 150

Under 14g of fat for main meals

Low sugar

Low salt

High protein

High fibre

Low sat fat

Less than 5g of added sugar per serving

Contains 1.5g of salt or less per serving

At least 20% of cals come from protein

6g (or more) of fibre per portion

Less than 3g of saturated fat per serving

Gluten free

2 V

Contains The portions of Vegetarian – no gluten fruit and/or veg meat-free and products per serving fish-free

Dairy free Free from all dairy products FIT & WELL 33

#Insta Slim » Easy dinners all under 450 cals

Low Low sat fat cal 435 calories 13.5g fat (1.5g sat) 58g carbs Prep time 5 mins Cooking time 25 mins Serves 4

Speedy fakeaway Singapore noodles YOU WILL NEED » 225g pack Whitby Breaded Scampi » 3 nests fine egg noodles (210g total weight) » 2tsp groundnut oil or sesame oil » 1tbsp vegetable oil » 3tbsp frozen chopped onion » 300g frozen mushrooms » 100g frozen sweetcorn » 150g frozen stir-fry mix » 2tbsp mild curry paste

34 FIT & WELL

» 5tbsp soy sauce » Juice of 1 lime » 1tbsp frozen coriander

WHAT TO DO

1 2

Heat the oven to 200°C, Gas 6. Cook the scampi on a lined baking tray for 15-20 mins. Cook noodles in boiling water for 3 mins, then drain and toss with the groundnut or sesame oil. Set aside.

Heat the vegetable oil in a wok or sauté pan and cook the onion for a few mins. Add the frozen veg and cook for 5 more mins. Mix together the curry paste with the soy sauce, lime juice and coriander and pour into the pan. Cook for 1 min, then toss in the noodles and coat well in the sauce. Serve the noodles and stir-fried vegetables topped with the cooked breaded scampi.

EAT WELL

Easy gluten-free veggie lasagne YOU WILL NEED » 2 red onions, chopped » 2 garlic cloves, crushed » 1tsp rapeseed oil » 2 aubergines, chopped » 1 red pepper, chopped » 2tsp baharat spice blend » 1tbsp chopped parsley » 680g jar passata » 250ml vegetable stock » 400g can lentils, drained » 250g pack gluten-free lasagne sheets » 40g grated cheese FOr THE WHITE SAUcE » 50g butter » 20g cornflour » 500ml skimmed milk

WHAT TO DO

1 Gluten free

High fibre

390 calories 11.5g fat (6g sat) 53g carbs Prep time 10 mins Cooking time 1 hour 15 mins Serves 6

Fry the onion and garlic in the oil for 10 mins. Add aubergine and cook for 5 mins, then add the red pepper, spice mix, parsley, passata and stock. Cook for 20 mins. Add the lentils, cook for 10 mins and season. For the white sauce, melt butter and cornflour in a pan, then slowly whisk in the milk, stirring until thickened. Heat the oven to 200°C, Gas 6. In an ovenproof dish, layer vegetable sauce, pasta sheets, more vegetable sauce, then white sauce. Repeat, ending with white sauce. Scatter over cheese and bake for 30 mins.

2 3

Posh roasted roots & feta salad YOU WILL NEED » 500g mixed root veggies (parsnips, turnip, swede, beetroot, carrot) » 1tbsp rapeseed oil » 1tsp ras-el-hanout spice blend » 1tbsp chopped fresh parsley » 50g bag rocket » 4tbsp pomegranate seeds » 1½tbsp mixed seeds » 90g feta cheese, crumbled FOr THE DrESSINg » 1tbsp tahini » 4tbsp fat-free natural yogurt » Juice of ½ lemon

WHAT TO DO

Heat the oven to 200°C, Gas 6. Peel and chop all the vegetables into even chunks. Toss the vegetables with the

oil and spice blend. Roast for 20-30 mins, tossing halfway through. Toss the cooked veg with the parsley. Divide the rocket between 2 plates and top with the veg. Mix the dressing ingredients with a little water, so you can drizzle it over the salad. Top with the pomegranate seeds, mixed seeds, feta and extra dressing.

High fibre

Gluten free

350 calories 20g fat (7g sat) 26g carbs Prep time 10 mins Cooking time 30 mins Serves 2 FIT & WELL 35

slug goes here

‘It doesn’t taste low-fat’ fish pie YOU WILL NEED » 400g frozen smoked haddock » Juice of 1 lemon » 30g butter » 30g plain flour » 200ml semi-skimmed milk » 250ml stock » 2tsp mustard » 200g frozen spinach, thawed » 600g frozen carrot and swede mash » 50g Gruyère cheese, grated

WHAT TO DO

1 2 Low Low cal fat

High protein

250 calories 10g fat (6g sat) 18g carbs Prep time 10 mins Cooking time 45 Serves 6

Low-carb mushroom spag bol

Compiled by Katy McClelland Photos timeincukcontent.com

YOU WILL NEED » 3tsp rapeseed oil » 1 onion, chopped » 200g button mushrooms, sliced » 300g frozen Quorn mince » 400g can chopped tomatoes » 1tbsp balsamic vinegar » 2tbsp sun-dried tomato paste » 1tsp smoked paprika » 100g dried spaghetti » 2 large courgettes, spiralized or cut into thin ribbons

to the boil, stirring, then reduce the heat and simmer for 15 mins until thickened slightly. Meanwhile, cook the spaghetti according to pack instructions, then drain. Heat the last 1tsp of oil in a frying pan, add the courgettes and spaghetti, toss and cook for 30 seconds to heat though. Divide between 4 plates and top with the sauce.

WHAT TO DO

1 2

Heat 2tsp of the oil in a large pan, add the onion and fry over a medium heat for 4-5 mins to brown lightly. Add the mushrooms and cook for 2 mins. Add the Quorn mince, tomatoes, vinegar, tomato paste and paprika. Bring

36 FIT & WELL

Low fat 171 calories 3.5g fat (0.5g sat) 20g carbs Prep time 10 mins Cooking time 25 mins Serves 4

2 V

Heat the oven to 180°C, Gas 4. Put the frozen fish into an ovenproof baking dish and squeeze over the lemon juice. Bake for 10 mins, then pour away any excess liquid. Melt the butter in a saucepan, add the flour and mix constantly until you have a smooth paste. Gradually add the milk, mixing until smooth each time. Pour in the stock, stir and heat until thickened and smooth. Season, add the mustard and thawed spinach, then pour over the fish. Microwave the vegetable mash to pack instructions and stir with a fork. Spoon over the fish and sauce, then return to the oven for 30 mins until cooked through. Sprinkle the grated Gruyère cheese over and grill for 3-4 mins until golden.

eAT Well

Mexican black bean & tomato soup YOU WILL NEED » 1tbsp olive oil » 1 onion, peeled and chopped » 1 stick celery, chopped » 1 carrot, chopped » 1 red chilli, chopped » 1tsp paprika » 1tsp cumin » 1tsp ground coriander » 400g can chopped tomatoes » 600ml stock » 400g can black beans, drained and rinsed TO sErvE » 1 large avocado (175g) and 2 tomatoes, tossed with lime » 50g corn tortillas, broken up » 6tbsp natural yogurt or half-fat soured cream

Low Low cal sat fat 218 calories 12g fat (2.6g sat) 18g carbs Prep time 10 mins Cooking time 45 mins Serves 6

WHAT TO DO

1 2

Heat the oil in a large pan and gently fry the onion, celery, carrot and chilli for 10 mins. Add the spices and stir for 1 min. Pour in the tomatoes, stock and beans, then simmer for 30 mins more. Remove half the soup, blitz, return to the pan and stir in. Divide between 6 warmed bowls and add the toppings.

Fast & filling turkey tagine YOU WILL NEED » 1tbsp vegetable oil » 1 onion, diced » 300g turkey meatballs (we used sainsbury’s) » 1tsp frozen garlic » 1tsp frozen ginger » 1tsp each ground cumin, coriander, cinnamon and ras-el-hanout » 2tbsp tomato puree » 2tbsp apricot chutney » 6 dried prunes, chopped » 400ml hot vegetable stock » 3tbsp orange juice » 1tbsp pomegranate molasses » Couscous, to serve » Handful of fresh coriander » 25g toasted flaked almonds

WHAT TO DO

1 2 3

Gently heat the oil in a large, heavybased saucepan. Add the onion, turkey meatballs, garlic and ginger, and cook until the meatballs are lightly coloured. Add the spices and cook until fragrant, then stir through the remaining ingredients. Cover with a lid and simmer for 20-30 mins. Serve with couscous, scattered with the fresh coriander and flaked almonds.

Low High Low cal protein sat fat 343 calories 20g fat (3g sat) 15g carbs Prep time 10 mins Cooking time 40 mins Serves 4 FIT & WELL 37

tomatoes The superfood for skin! We know tomatoes are good for us, but did you know they can help make you look and feel younger?

s with most fruits, tomatoes are a rich source of vitamin C, essential for healthy skin. But the star of the show is the antioxidant lycopene, which gives them the bright or light red colour. Lycopene helps protect cells from damage caused by free radicals such as pollutants. It’s so powerful, its antioxidant properties can help in the body’s natural defences against cancers such as breast, blood, uterine and colon. It can also help to prevent heart disease, as it lessens hardening of the arteries, help to prevent clumping together of platelet cells that could cause blockages, and help lower blood pressure and cholesterol. It’s also great

38 FIT & WELL

for healthy gums and teeth, as it can help healing and prevention of ulcers, gingivitis and mouth swelling. It can also reduce the effect of menopausal symptoms such as hot flushes and anxiety. You can also get lycopene from tinned tomatoes and juice – the action of processing and heat from cooking actually makes the lycopene take on a form that’s more easily absorbed by the body. It can also help with male fertility by improving sperm count. Tomatoes also have high levels of beta-carotene, also contributing to their orange/ yellow colouring. It’s converted to vitamin A by the body and helps maintain a healthy immune system. They’re also a good source of vitamin E, for healthy eyes and skin.

Easy ideas Slow-roasted tomatoes These are a delicious addition to salads – just spread 600g tomatoes out between 2 or 3 roasting trays, drizzle over a little olive oil, thyme leaves, a pinch of sugar and some salt and pepper. Roast at 120°C, Gas 1 for 3-3½ hours. Serves 6. Try making your own tomato ketchup – less sugar and fewer additives! 1 Put 2kg tomatoes, 1 chopped onion, 200g chopped celery, 6 chopped garlic cloves, 1 chopped red chilli and 50g peeled and chopped root ginger in a large saucepan and cook over a moderate heat for 30 mins, stirring occasionally.

Liquidise the mixture in small batches and pass through a sieve, then return the mixture to the cleaned pan. 2 Grind 15 whole cloves and 1tbsp coriander seeds to a powder in a spice grinder or pestle and mortar, and stir in ½tsp ground allspice. 3 Place the tomato mixture back on the heat and bring to a boil, add 250ml redwine vinegar, 100g light muscovado sugar and the spice mix and stir until the sugar has dissolved. Simmer the mixture for 45 mins to 1 hour or until well reduced and thick. 4 Remove from the heat and pot into hot sterilised jars or bottles and seal. Makes 1 litre.

Compiled by Katy mcClelland Photos timeincukcontent.com

What’s so good about them?

EAT WELL

Get cooking!

High protein

Lean meatballs in tomato sauce YoU WILL NeeD » rapeseed » 3tsp 2 onions, finelyoil chopped » 3 garlic cloves, finely chopped » 2 red peppers, chopped » a good pinch of dried chilli flakes » 1tbsp tomato purée » 2 x 400g tins chopped tomatoes » 400g 5%-fat beef mince » 1tsp dried oregano » Zest of ½ lemon » 1 small egg, beaten » 300g spaghetti, cooked, to serve » a handful of coriander leaves

WHat to Do To make the sauce, gently heat half the oil in a sauté pan and cook 1 onion until softened. Add the garlic and stir for a few mins, then add

the red peppers, chilli, tomato purée, chopped tomatoes and salt and pepper. Bring to the boil, then simmer for 30 mins. Meanwhile, for the meatballs, sweat off the remaining onion in the rest of the oil. Let it cool slightly. Put in a bowl with the mince, oregano, lemon zest and salt and pepper. Add the egg and mix well. Shape into 18 balls. Brown them under a medium-high grill, in batches if necessary. Add to the sauce and cook very gently for 12 mins until they are cooked through. Serve with spaghetti and chopped coriander.

Low sat fat

359 calories 7g fat (2g sat) 46g carbs Prep time 15 mins Cooking time 50 mins Serves 6

Roasted tomato & squash salad YoU WILL NeeD » 1 large butternut squash, deseeded and thinly sliced » 2tbsp extra virgin olive oil » 1kg mixed tomatoes (some on the vine) » 1tbsp thick balsamic glaze » a few sprigs of thyme » a handful of tarragon leaves, roughly chopped

WHat to Do Heat oven to 180°C, Gas 4. Lay the squash slices on a baking tray lined with foil, season, sprinkle with 2tsp of the oil and toss to coat. Roast for 20 mins. Put the tomatoes on a large piece of foil, season and drizzle over the remaining oil and

1 2

Low sat fat

Gluten free

93 calories 3g fat (0.5g sat) 13g carbs Prep time 5 mins Cooking time 35 mins Serves 8

balsamic glaze, then sprinkle over the thyme and half the tarragon. Draw up the sides of the foil and seal. Remove the tray from the oven and add the tomato parcel next to the squash. Return to the oven for 15 mins. Arrange the squash slices on a plate with the tomatoes on top. Sprinkle over the reserved tarragon, then drizzle with the dressing from the tomatoes.

#fitandwellfood Use this tag to share your favourite buys with us on Instagram @fitandwellmagazine

FIT & WELL 39

smart & speedy energy boosters

For a healthy on-the-go snack, try these great recipes… Beetroot & dark chocolate » Brilliant for controlling blood pressure

WHAT TO DO 1 Line a 20cm x 20cm baking tin. Blend 250g cooked, chopped beetroot and 5tbsp honey (preferably raw) together in a food processor until smooth. Combine 40g gluten-free rolled oats, 180g strawberry-flavoured soy protein powder and 30g dried strawberries, then stir into the beetroot. 2 Press into the tin. Melt 100g dark chocolate chips in a non-stick pan over a low heat, then spread over the top of the mixture. Chill overnight. Turn out of Gluten Low the tin and cut into 16 bars. free cal Keep chilled. 115 calories WHY IT WORKS Beetroot 2.5g fat (1g sat) contains chemicals which 12g carbs help blood vessels relax, Prep time 30 mins, plus so lowering blood pressure.

overnight chilling Makes 16

Gluten free

» Brilliant for a quick fix when energy levels are flagging WHAT TO DO 1 Line a 20cm x 20cm baking tin. Combine 100g puffed brown rice, 90g gluten-free oatmeal, 75g dried cranberries, 75g chopped blanched almonds and ¼tsp cinnamon in a bowl. 2 In another bowl, combine 70g coconut oil, 4tbsp almond butter, 60ml brown rice syrup and ¼tsp vanilla extract. Mix both mixtures together and press firmly into the tin. Chill for 30 minutes until firm. Turn out of the tin and cut into 16 bars. Keep chilled. WHY IT WORKS Dried cranberries and brown rice syrup both provide healthier sugars that will help restore blood sugar levels when you get the mid-morning munchies.

40 FIT & WELL

Compiled by Katy McClelland Photos timeincukcontent.com

Puffed almond & cranberry

165 calories 9g fat (4g sat) 17g carbs Prep time 15 mins, plus 30 mins chilling Makes 16

Eat WEll Quinoa & date » Brilliant for keeping hunger pangs at bay WHAT TO DO 1 Preheat the oven to 180°C, Gas 4. Line a 20cm x 20cm baking tin. Blend 30g golden flaxseeds and 30g fresh coconut in a food processor. Add 60g rice protein powder and 60g ground almonds and blend for 10 seconds. Tip in 400g red quinoa and 100g Medjool dates and blend until it holds together. Put into a bowl and stir in 50g carob chips. 2 Press evenly into the tin and bake Gluten High Low free fibre cal for 25 minutes. Cool, then cut into 16 squares. Store in an airtight 141 calories container for up to 4 days or chill 4g fat (1.5g sat) for up to a week. 16g carbs WHY IT WORKS These tasty bars Prep time 15 mins are high in protein and fibre, which Cooking time help you to feel fuller for longer. 25 mins

Makes 16

Peanut & honey » Brilliant for a healthy heart WHAT TO DO 1 Line a 20cm x 20cm baking tin. Blend 30g golden flaxseeds, 90g gluten-free rolled oats and 50g unsweetened desiccated coconut in a food processor. Transfer to a bowl and add 180ml honey (preferably raw), the seeds from 1 vanilla pod and 130g peanuts. Stir well, then add 80g raisins. Gluten Low 2 Press the mixture free cal into the tin and freeze 150calories for 30 minutes. Turn 7g fat (2.5g sat) out of the tin and cut 16g carbs into chunky bars. Prep time 20 mins, plus Keep chilled. 30 mins freezing WHY IT WORKS Makes 16 Nuts are rich in heartfriendly fats and help boost good cholesterol.

Carrot & pistachio » Brilliant for dieters

Low sat fat

Low cal

82 calories WHAT TO DO 2g fat (0.2g sat) 1 Blitz 100g oats and 75g raisins in a 14g carbs food processor for a few seconds. Add Prep time 15 mins, 25g grated carrots, 1tsp vanilla extract, plus 1 hour chilling 1tsp cinnamon, ½tsp grated nutmeg Makes 12 and 1⁄4tsp ground ginger and blitz again. Add 175g Medjool dates and 65ml water and blitz again to form a sticky dough. 2 Using wet hands, shape dough into 12 balls, then dust or roll in 25g ground pistachios. Chill for 1 hour to firm up. WHY IT WORKS Low-cal but sweet-tasting.

>> From Energy Bars & Balls by Fern Green (£9.99, Hardie Grant Books). FIT & WELL 41

EAT WELL

Meal Makeover

CHiCken pie

592 calories 20g fat (4.5g sat) 61g carbs Prep time 15 mins Cooking time 1 hr 5 mins Serves 4

»the OriGinal versiOn Pieces of chicken are tossed in flour and fried in butter, and then chopped onion, leek, garlic, herbs and diced pancetta are added. a thick and creamy sauce is made with the addition of whole milk and double cream. the mixture goes into a pie dish, where it is topped with eggwashed puff pastry, then baked.

» Our healthier versiOn

Compiled by Katy McClelland Photo timeincukcontent.com

What We DiD We swapped butter and flour for healthy rapeseed oil and cornflour. We upped the veggies, switched pancetta for lean bacon medallions and made the creamy sauce with milk and scrapped the cream. fatty puff pastry was swapped for light and crispy filo pastry.

the DifferenCe Original Calories Protein Carbs fat saturates fibre sugar salt

42 FIT & WELL

854 56g 31g 52g 28g 31g 3g 1.13g

low High sat fat protein

HealtHier 590 38g 61g 20g 4.5g 5g 11g 0.96g

YOu Will neeD » 3tbsp rapeseed oil » 2 large leeks, trimmed » 75g diced lean bacon medallions » 600ml whole milk » 3 level tbsp cornflour » 2tbsp wholegrain mustard » 30g fresh chopped parsley » 300g cooked chicken, cut into pieces » 100g cooked Chantenay carrots, sliced if large » 200g cooked new potatoes, in chunks » 270g pack of 6 filo pastry sheets, thawed if frozen

What tO DO

heat 1tbsp of the oil in a large pan, add the leeks, season well, cover and cook slowly for 8 mins. add the bacon and cook for another 3 mins. Whisk the milk with the cornflour over a medium heat for 5 mins to make a thick sauce. season well and add 1tbsp oil, the mustard and chopped parsley. set the oven to 200°C, Gas 6. add the sauce to the leeks and stir in the chicken, carrots and potatoes. spoon into a pie dish. Cut the pile of pastry sheets in half to make 12 squares. Brush oil over one at a time, scrunching into a loose ball and fitting them, side by side, on top of the filling. Put the dish on a baking sheet and bake for 35-40 mins. leave 5 mins before serving.

2 3

CURB THAT CRAVING

148 cals

177 cals

123 cals

158 cals

9 Cadbury Mini Eggs £1, 90g

1 Cadbury Creme Egg £1.65 for pack of 5

4 Hotel Chocolat Dark City Bunnies £5.50 for pack of 16

2 Waitrose Praline Quail Mini Eggs £5, 175g

Fancy an

Easter treat? » You deserve one – especially when all these yummy chocs come in at under 180 cals

156 cals

Compiled by Natalia Lubomirski Photos Anne-Marie Bickerton

Malteaster Bunny 50p, 29g

176 cals 2 Morrisons Easter Hunt Eggs £4, 390g

118 cals 2 Galaxy Chocolate Caramel Mini Eggs £1, 84g

135 cals

114 cals

170 cals

2 Hotel Chocolat Quail Egglets £10 for pack of 12

2 Lindt Gold Bunny Milk Chocolate £1.50 for pack of five

10 Nestlé Milkybar Mini Eggs £1, 100g

136 cals 4 Waitrose Cappuccino Truffle Eggs £3.50, 100g

107 cals

179 cals

1 M&S Cheeky Chicks £5 for pack of 6

6 M&S Cracking Carrots £2, 95g

FIT & WELL 43

is that W o W really healthy? Need an impressive pud without breaking the calorie bank? Try one of these…

Compiled by Katy McClelland Photos timeincukcontent.com

Low Low fat sat fat 283 calories 3.5 fat (2g sat fat) 55g carbs Prep time 30 mins, plus 4 hours freezing Serves 8

Icebox cake You will need » 1 medium sponge flan case, edge removed (we used edler’s) » About 26 sponge fingers » 350g chocolate frozen yoghurt, slightly softened (we used waitrose love life) » 350g raspberry sorbet, 44 FIT & WELL slightly softened

» 350g fat-free natural frozen yoghurt, slightly softened » e a 16cm round dark chocolate curls, springform cake tin with tobaking decorate parchment. Put the sponge flan base in the

whAt to do

Lin

bottom, then vertically line the tin all the way round with the sponge fingers. In a large bowl, whip the chocolate frozen yoghurt until smooth, then pour into the cake tin and spread evenly with a spatula. Place in the freezer for about 10 mins or until slightly set.

Repeat the process with the raspberry sorbet and natural frozen yoghurt, so the layers come almost to the top of the sponge fingers. Store in the freezer for 4 hrs until very firm. Remove from the tin and leave for 10 mins before serving, decorated with chocolate curls.

Eat wEll

Low Low fat sat fat 98 calories 0g fat (0g sat) 12g carbs Prep time 15 mins, plus 1 hr cooling Cooking time 2 hrs Serves 8 Gluten free

Show us yours! this month’s shout-outs on twitter and instagram came up with these beauties...

» Raspberry & coconut breakfast loaf @shapeandtonefitnesskent

» Buckwheat, coconut & sprouted spelt flour pancakes with banana and chocolate protein @insidemytemple

» Banana, peanut butter and cocoa powder fridge cake @ cookformesophie

Berry meringue kisses You will need » 100g raspberries » 1tsp white wine vinegar » 3 medium egg whites » 150g caster sugar » A few drops of pink food colouring (optional) for the filling » 200g 0% fat-free yogurt (we used total greek Yoghurt) » ½tsp vanilla extract » A little icing sugar, for dusting

whAt to do

Heat the oven to 110°C, Gas 1⁄4. Put the raspberries in a bowl with the white wine vinegar and blend to a smooth puree using a stick blender.

» Breakfast muffins @ehabond92

Whisk the egg whites in a clean bowl, using an electric whisk, until they double in volume and form stiff peaks. Add the sugar, 1tbsp at a time and keep whisking, until the whites are glossy. Add the raspberry puree to the mixture and, using a metal spoon, gently fold in. Add the colouring at this point, if using. Fill a piping bag with the mixture and, using a star nozzle, pipe 16 swirls on to 2 baking trays lined with baking paper. Bake for 2 hrs until the meringues are crisp and lift off the paper easily. Leave to cool for at least 1 hr. To serve, pipe a dollop of yogurt on to the base of each meringue and gently sandwich together. Dust with a little icing sugar and serve.

#fitandwellfood Want to appear here? Use this hashtag to share your healthy puds on Instagram @fitandwellmagazine

FIT & WELL 45

Don’t miss the new

ON SALE NOW YOU CAN ALSO READ IT ON…

The righT biTes

feelbetterfood new chips on the block Made from Purple Majesty potatoes, these Purple Fries will transform the way you think about chips. The deep purple colour comes from anthocyanin, a powerful antioxidant also found in blackcurrants, red cabbage and blueberries, making these spuds part of the purple superfood group. Delicious! £1 for 600g, Iceland, from 10 April

That’s clever ‘Cook broccoli with 1tsp mustard and send the level of cancer-fighting compounds skyrocketing tenfold,’ says botanist and TV presenter James Wong in his new book How To Eat Better (£20, Mitchell Beazley).

words Faye M Smith Photos Getty

we’re nutS about… love peanuts and need a snack on the go? Try meridian’s new Peanut & Coconut or Peanut & Pumpkin bars. Both are high in protein, iron, fibre, magnesium, zinc and healthy fats – so perfect post-workout. £1.19, supermarkets and meridianfoods.co.uk

The number of green-tea varieties in Pukka’s Green Collection. We love the Supreme Matcha flavour – a refreshing blend of sencha tea, Pin Ho Wild Jade tea and matcha powder. £2.99 for 20 sachets, pukka herbs.com.

Smart Swap

Packed with 25g protein, and at 234 cals and 1.3g carbs per serving, not only will swapping your usual bangers for Debbie & Andrew’s Clean And Lean High Protein Pork Sausages do wonders for your waist, but they contain no allergens and are gluten-, wheat- and dairy-free. Win-win!

#foodmaths

+ + + = Blend and freeze for 2 hrs

100g frozen mixed berries

250g 0%-fat Greek yogurt

2tbsp maple syrup

#FiTandwellwisdom ‘I love anything that comes in a hot-dog bun… except hot dogs.’ Gwyneth Paltrow

Berry smoothie sticks

#fitandwellfood Use this tag to share your favourite buys with us on Instagram @fitandwellmagazine

FIT & WELL 47

ove spring, but hate flashing the flesh as the weather warms up? Stop hiding under threequarter-length sleeves and get ready to bare those arms. Tatiana Robbins from British Military Fitness (BMF) promises to get you fitter and firmer in just one month. ‘For toned arms you’ll need to work your upper arm and shoulders – biceps, triceps and deltoids,’ explains Tatiana. Women have lower testosterone levels, so don’t be afraid of increasing the weight or reps – you won’t end up like Arnie, we promise! ‘Use your first workout to find the right weight for you. You should be fatigued but still able to complete the required reps,’ explains Tatiana.

n i s g n i w o g n i b t a Be

! s y a d 0 3 lder with this Give flabby arms the cold shou bicep-sculpting routine

48 FIT & WELL

YOUR SIX SCULPTING MOVES

day challenge

Watch out for poor form when carrying out these moves. Less reps of correctly completed moves will be far more beneficial.

» Single arm Hammer Bicep curl TargeT Biceps

» Tricep KicK BacK Move one leg backwards and lean over your front leg slightly. With upper arms parallel to the floor, elbows bent, raise dumb-bells behind you, keeping arms still, until they are straight. Pause and lower dumb-bells.

Stand upright with a dumbbell in each hand held at arm’s length. Keep elbows close to your torso and palms facing in. Keep upper arm still and curl the weight in one arm upwards. Raise the weight until the dumb-bell is at shoulder level. Pause briefly, inhale and lower the dumb-bell back down to the starting position. Repeat with the opposite arm.

» FronT & Side dumB-Bell raiSe Hold a dumb-bell in each hand. With knees soft and elbows bent slightly, lift both weights in front of you to shoulder height. Lower to your sides. On the next repetition, raise the dumb-bells laterally to shoulder height and lower slowly. Count front and side as one rep.

» douBle arm Bicep curl WiTH TWiST Hold a dumb-bell in each hand at arm’s length. Keep elbows in close and palms facing in. With upper arms still, raise both dumb-bells and rotate wrists until palms face upwards and the dumb-bell is at shoulder level. Pause then lower.

» douBle arm TricepS exTenSion

TargeT

Shoulders

» douBle SHoulder preSS With feet shoulder-width apart, hold a dumb-bell in each hand at shoulder height, palms down. Extend both arms to the ceiling, then pause. Lower slowly to start position and repeat. Avoid driving through the legs or leaning back.

TargeT triceps

Stand feet shoulder-width apart with upper arms above your shoulders, close to your head, elbows bent and dumb-bell hanging behind your head. Raise the dumb-bell until both arms are fully extended. Pause, then lower dumb-bell to starting position.

Good luck with your challenges and let us know how you’re getting on with them on our Facebook page. You can also discover more inspiring fitness videos to help you get into shape at facebook.com/fitandwellmagazine.

turn over for the Challenge » FIT & WELL 49

day challenge

Âť HEREâ&#x20AC;&#x2122;S YOUR CHALLENGE CHART: GET TICKING!

TIP

A dynamic warm-up gets fluid in the joints and warms up your muscles.

Compiled by Natalia Lubomirski Photos Getty

3 x Single arm hammer bicep curl 3 x Double arm triceps extension 3 x Double shoulder press

4 x Single arm hammer bicep curl 4 x Double arm triceps extension 4 x Double shoulder press

5 x Single arm hammer bicep curl 5 x Double arm triceps extension 5 x Double shoulder press

6 x Single arm hammer bicep curl 6 x Double arm triceps extension 6 x Double shoulder press

7 x Single arm hammer bicep curl 7 x Double arm triceps extension 7 x Double shoulder press

8 x Single arm hammer bicep curl 8 x Double arm triceps extension 8 x Double shoulder press

REST DAY 9 x Single arm hammer bicep curl 9 x Double arm triceps extension 9 x Double shoulder press

10 x Single arm hammer bicep curl 10 x Double arm triceps extension 10 x Double shoulder press

11 x Single arm hammer bicep curl 11 x Double arm triceps extension 11 x Double shoulder press

12 x Single arm hammer bicep curl 12 x Double arm triceps extension 12 x Double shoulder press

13 x Single arm hammer bicep curl 13 x Double arm triceps extension 13 x Double shoulder press

14 x Single arm hammer bicep curl 14 x Double arm triceps extension 14 x Double shoulder press

REST DAY 15 x Single arm hammer bicep curl 15 x Double arm triceps extension 15 x Double shoulder press

3 x Double arm bicep curl with twist 3 x Tricep kick back 3 x Front & side dumb-bell raise

4 x Double arm bicep curl with twist 4 x Tricep kick back 4 x Front & side dumb-bell raise

5 x Double arm bicep curl with twist 5 x Tricep kick back 5 x Front & side dumb-bell raise

6 x Double arm bicep curl with twist 6 x Tricep kick back 6 x Front & side dumb-bell raise

7 x Double arm bicep curl with twist 7 x Tricep kick back 7 x Front & side dumb-bell raise

8 x Double arm bicep curl with twist 8 x Tricep kick back 8 x Front & side dumb-bell raise

REST DAY

9 x Double arm bicep curl with twist 9 x Tricep kick back 9 x Front & side dumb-bell raise

10 x Double arm bicep curl with twist 10 x Tricep kick back 10 x Front & side dumb-bell raise

11 x Double arm bicep curl with twist 11 x Tricep kick back 11 x Front & side dumb-bell raise

12 x Double arm bicep curl with twist 12 x Tricep kick back 12 x Front & side dumb-bell raise

13 x Double arm bicep curl with twist 13 x Tricep kick back 13 x Front & side dumb-bell raise

14 x Double arm bicep curl with twist 14 x Tricep kick back 14 x Front & side dumb-bell raise

50 FIT & WELL

15 x Double arm bicep curl with twist 15 x Tricep kick back 15 x Front & side dumb-bell raise

16 x Double arm bicep curl with twist 16 x Tricep kick back 16 x Front & side dumb-bell raise

TIP

Move up in weight when you can complete the reps on two consecutive workouts.

FIT KIT

ON THE GO gear Exercising outdoors? Check out our top training-enhancing kit picks PhoNe holders What to look for

A comfortable fit and a protective plastic window that’s thin enough for your fingers to register on your screen.

Nike Ventilated Running Armband, £20, store.nike.com/gb It’s breathable and adjustable for a comfortable fit while you run.

Yurbuds ErgoSport LED Armband, £24.99 Run safe in low light with the portable LED clip attached.

Asics MP3 Arm Tube, £14, asics.com/gb This has a small zip pocket so you can store your keys in it, too.

Bose Soundsport Pulse, £89.95, bose.co.uk Sweat-resistant and an inline mic on the cable to control volume, skip tracks and take calls.

Urbanista Boston Bluetooth Earphones, £59, urbanista.com A silicon wing gives the earpiece a secure fit – and no pesky long lead.

AfterShokz Trekz Titanium, £109.99, aftershokz.co.uk With conduction tech that lets you stay aware of your surroundings.

Asics Waistbelt, £16, asics.com/gb A clip fastens the band securely to reduce bounce and it has an easy-to-open pull cord on the top.

Zipper Sweatband Wristbands, £4.99, suddora.co.uk Travel light — these will wick your sweat and store keys and change.

Nike Lean Two-Bottle, £25, store. nike.com/gb Balanced with a pair of 170ml water bottles, and a front zip pocket for your other essentials.

S’Well Star Crossed, £35, activeinstyle.com This slimline bottle will keep your drink cold for 24 hours.

Thermos Double Walled Insulated Hydration Bottle, £15.99, thermosonline.co.uk Has a pushbutton lid for one-handed drinking.

LifeStraw GO, £35, cotswold outdoor.com Clips on to your waistband and purifies water as you drink.

headPhoNes What to look for

A comfortable, secure fit is a must – you don’t want to be put off your training by them falling out of your ears – so try before you buy.

The only brand of earphones fully approved by UK Athletics in all road races

ruNNiNg belts What to look for

Something with clever storage features for your stuff – just make sure you’re not too weighed down, though!

Compiled by Natalia lubomirski

Water bottles What to look for

One that clips on or is easy to hold when running and is the right size for your hydration needs.

FIT & WELL 51

The hon t a r mamasters As these celebs take on 26.2 miles this month, they reveal their top tips for running the big one

‘EvEryonE should run a marathon’ Radio presenter Jenni Falconer, 41, is running for Cancer Research UK Top running tune Mr Brightside by The Killers How to run a marathon ‘Take baby steps when starting to train – I gave myself a 20-week programme to build up to it… Invest in a good supportive sports bra to keep you comfortable over the miles… Add in weights to your weekly workout – it will get your heart pumping and boost your leg strength too.’

Marathon body bonus ‘My waist and hips are slimmer, and my arms are more toned.’

00 52 FIT & WELL

Star inSpiration Who else will be at the finish line? Newsreader Sian Williams, 52, is running for Heads Together. Sian (below) started running at university but gave up in 2001 for eight years after she collapsed from overhydration at the New York City Marathon. Former BBC Breakfast co-presenter Bill Turnbill talked her into doing a 10K for Sport Relief in 2009. ‘I finished without keeling over, and thought it was a shame my bad experience had put me off for so long.’ TOP RUNNiNg TiP To make sure you get out there training, put your kit on as soon as you get up. ‘Even if I don’t intend to run until my youngest is at school, I know once I’m in my gear, I won’t have an excuse not to.’ Former Olympic champion ice skater Jayne Torvill, 59, is planning to get her skates on as she makes her debut around the 26.2 mile course raising money for children’s charity Variety TOP RUNNiNg TiP You’re never too old to start running. ‘The first race I trained for was in 2012 [aged 54]. I didn’t realise how much I enjoyed it until then to be honest.’

Sophie’s motivation

Newsreader Sophie Raworth, 48, is running her sixth London Marathon. And, unbelievably, once the year is over she will have completed all six in the Abbott World Marathon Majors series. Top running tune Gabriella Cilmi’s on a Mission. We love the motivational lyrics: ‘i am a woman on a mission. nothing can stop me. i’m stronger than ever. i wanna see this through.’ How to run a marathon Fit in training whenever you can. ‘I always take my trainers

everywhere with me. I will run to work and do my speed training straight after work.’ Mix up your running workouts – see page 16 for your ultimate plan. ‘I’ve been quite religious about doing sets of sprints and intervals [during training] to push myself a bit harder.’ Stay hydrated. ‘I collapsed during my first London Marathon because I hadn’t drunk enough water for the warm temperatures.’

Been inspired? You can still sign up to other marathons around the country. But leave time to prepare.

‘If I can do thIs, anyonE can’ News anchor Nina Hossain, 41, is running for Whizz-Kidz Top running tunes Anything by The Smiths, U2 and Snow Patrol. How to run a marathon ‘Get a gait analysis done. They told me I run perfectly – I’ve never heard anyone say that about anything I do – but I did need bigger shoes. My old ones were pinching my feet, blackening my nails. Get a running buddy to match your pace, otherwise you’ll feel guilty about going too fast or slow.’

24 September 2017 Robin Hood Marathon, robinhoodhalfmarathon.co.uk 7/8 October 2017 Bournemouth Marathon, bournemouthmarathon.com 8 October 2017 MBNA Chester Marathon, www.activeleisureevents.co.uk 15 October 2017 Eden Marathon, edenproject.com

THE onE THInG... runners should do on race day ‘It’s no good loading up on water the hour before the race. Make sure you hydrate all week.’ Steph Bennett

‘Make sure you pack a running kit – plasters, energy gels, tape and Vaseline.’ Jordan Kim Carter

‘Wear your name on your chest – it’s amazing hearing the crowds cheering you on.’ Alice Bruggen

‘Wear the same underwear on the marathon as you do on long training runs.’ Sally Brockway FIT & WELL 53

Words Natalia Lubomirski Photos Getty

‘runnIng has changEd my lIfE’

‘I run for my head, I run for my heart. I run because it makes me happy.’

LIVE WELL

Morning or afternoon GP visit? The verdict AM. The reason Studies have shown that tired doctors are 25% more likely to prescribe unnecessary antibiotics at the end of their shift. So book in to see your GP at the start of the day.

Foam roll before or after your workout? The answer before. The reason A foam roller can help relieve sore muscles post-exercise but you could benefit more by rolling pre-workout. it helps activate muscles and warm up joints, preventing injury, plus it can increase blood flow to boost training.

What’s better? We give you the knowledge to make the right decisions – fast!

miles vs

speed

Words Natalia Lubomirski Photos Getty

The verdict Speed it up. The reason By all means do a mini fist pump whenever you add another 27 steps to your tracker walking to the loo. But bear in mind you don’t have to clock up the miles to do yourself good. Short on time? Just dial up the speed. You’ll burn off the same amount of fat as someone walking 3,000 more steps at a slower pace.

115g That’s how much visceral fat (that squidgy bit around your middle) you could shave off in four weeks if you switched from cooking with vegetable oil to rapeseed.

Water

or Cranberry juice

The answer Water. The reason Forget glugging down the red stuff if you’re suffering from cystitis – it could be doing you more harm than good. Supermarket

varieties often have added sugar, which bacteria love to feed off. So stick to just under two litres of water daily to flush through your system and reduce inflammation.

Nap happy

Find out your optimal snooze time for your napping needs*

10-20 MiNuTeS quiCk eNerGy booST 30 MiNuTeS heLPS beAT FATiGue 60 MiNuTeS iMProveS ShorT-TerM MeMory 90 MiNuTeS booSTS eMoTioNAL MeMory ANd CreATiviTy * Supplied by the Sleep Matters Club

FIT & WELL 55

Blitz your

belly

in just 3 days

Struggling to trim fat from your tum? follow this simple plan, based on your body shape, to lose it fast! ot a muffin top you just can’t shift? don’t worry – you’re not alone! According to uS weight loss expert, Traci d Mitchell, author of The Belly Burn Plan (£10.99, William Morrow paperbacks), tummy fat is one of the hardest things to shift. Several factors contribute to it, including hormones, age, your body type and the way you handle stress. but follow this three-day plan and you can shift that stubborn fat for good!

HOW YOUR HORMONES CAN AFFECT TUMMY FAT Out of the dozens of hormones in your body, according to Traci, there are seven you should know and understand: insulin, cortisol, leptin, ghrelin, oestrogen, progesterone and the human growth hormone. With the right balance they all help to maintain a healthy metabolism, which has a big impact on energy and body fat. When you gain or lose weight, feel unusually stressed, can’t sleep or feel constantly hungry, it’s a clear sign your body is out of balance. It could be too much sugar or coffee, not enough healthy fats, too little sleep or stress. But if any of these hormones get out of kilter, they can affect the way your body stores fat – making it extra hard to lose that weight.

56 FIT & WELL

Photos Getty, iStockphoto.com, Rex/Shutterstock, i-Images

DIY DIeT

THE 3-DAY CLEANSE

EAT rIgHT for your body TypE

Eating right for your body type is the key to keeping hormones in check, but to trigger weight loss and get rid of toxins that could be slowing your system down, Traci advises a three-day cleanse that promises to get rid of fluid retention (which can cause bloating), thus firing up the fat-burning process.

Losing and gaining weight is down to the shape you’re born with and the way you respond to hormones and food. Recognising your body type is the key to losing weight

APPLE

You carry all or most of your weight in your belly area, but your legs and arms are fairly slim. >> Common cravings Starchy foods like bread and pasta, as well as fizzy drinks and caffeine. >> Hormone hazard Insulin. The key to losing weight for the Apple is getting Catherine Zeta-Jones her blood sugar levels under control. >> Foods to eat Clean protein, which includes chicken, lean beef, pork and Eat as you would fish. Healthy fats such as eggs, normally until dinner. avocado, nuts, seeds, nut butter Only drink water or and full-fat cheeses. Leafy greens herbal teas such as such as spinach and kale. camomile or peppermint >> Foods to avoid Starchy carbs, highduring the day. sugar fruit, coffee and fizzy drinks. DInnER A mixed green salad with any greens (kale, endive, lettuce), as well as carrots, onions, tomatoes, peppers and Breakfast 3tbsp cottage cheese with celery. Then add EITHEr: tomatoes, handful spinach. >> Avocado Lunch Turkey steak with raw vegetable >> 2-3tbsp roasted, unsalted crudités, 3tbsp fresh salsa and ½ avocado. sunflower seeds Dinner Kale, mushroom and onion >> 2-3tbsp unsalted walnuts omelette made with 2 eggs. >> 2-3tsp belly burn Cleanse Snack Small bag salted popcorn. dressing

SAMPLE CLEANSE DAY

1-DAY SAMPLE PLAN

PEAR

did you know? Salt contributes to water retention, so add flavour with herbs instead and cut down on crisps, bacon and soy sauce.

THE BELLY BURN CLEANSE DRESSiNG

Whisk 3tbsp apple cider vinegar, 2tsp each honey and olive oil, a squeeze of lemon, 2 minced cloves of garlic and season.

Beyoncé

You mostly put on weight around your hips and thighs and tend to suffer with fluid retention and PMS. >> Common cravings High-fat dairy like cream cheese, milky coffees and rich desserts. >> Hormone hazard If progesterone is out of balance, oestrogen can promote lower body weight gain. >>Foods to eat High-fibre vegetables and fruit. Small amounts of protein like turkey and white fish, and non-dairy fats such as coconut oil and eggs. >> Foods to avoid Cheese, creamy sauces, caffeine and alcohol.

1-DAY SAMPLE PLAN

Breakfast 1 tub greek yogurt with a handful of berries. Lunch grilled chicken breast, large green salad, 1tsp dressing made with olive oil. Dinner Small portion of cod cooked in coconut oil, four broccoli florets. Snack 1 apple with 1tbsp nut butter.

HOURGLASS

You gain weight evenly across your body, mostly around your face but also around knees and ankles. >> Common cravings dairy products, especially ice cream, refined sugar and carbs such as pastries and sweets. >>Hormone hazard The master of hormones, the pituitary gland, which affects cortisol and insulin. >> Foods to eat Wholegrain cereals, oatmeal and quinoa, one serving of lean chicken or fish, spices cumin and cinnamon. >> Foods to avoid dairy, refined carbs, sweets.

1-DAY SAMPLE PLAN

Breakfast Smoothie made with 3tbsp greek yogurt, coconut milk, berries, dash of cinnamon. Lunch grilled salmon fillet with grilled tomatoes, pepper, onions. Dinner grilled chicken breast, ½ baked sweet potato and broccoli. Snack five prunes, handful unsalted nuts. Carol Vorderman

iNVERTED PYRAMiD

You have broader shoulders that taper down towards the waist and hips. This body type carries muscle mass on the backs of arms and above the bra line. >> Common cravings Salty, fatty and fast foods. >> Hormone hazard Cortisol released through the adrenal glands that can have an effect on insulin, which promotes weight gain. >> Foods to eat Complex carbs like oats and brown rice, low-fat dairy like cottage cheese, leafy greens, high-fibre berries. >> Foods to avoid dark meats such as burgers, rich cheeses, salty snacks, protein bars.

1-DAY SAMPLE PLAN

Keira Knightley

Breakfast 1 small tub cottage cheese with 1 chopped apple. Lunch Spinach salad with vinegar and oil dressing and a portion of salmon. Dinner grilled chicken breast with tomato slices. Snack 1tbsp houmous with crudités.

FIT & WELL 57

TreaT yourself

25% off AniTA AcTive SporTS BrAS The best support for your workout – in every size

e all know investing in a good sports bra is essential to get the most from your workout. But the good news is you can get one for a little bit less this month! Anita Active is a pure energy sports bra collection, which has won two Red Dot Awards for its innovative designs. With several bras in the collection to choose from, you can find one that’s right for you. Whether you prefer racerback, super-lightweight, front-fastening or the brightly coloured and highfunctioning Momentum, Anita Active has developed a range of bras for light-, medium- and extreme-impact users and caters for cup sizes B to H. So there should be something to suit everyone. For one month, Figleaves has joined with Anita Active and Fit & Well magazine to offer you 25% off all Anita Active bras. Are we good to you or what?

What to do Find Anita bras at figleaves.com and take your pick. At the checkout, simply input code anita25 to receive your discount. *Terms & conditions: The discount code is valid from 6 April – 4 May 2017. Applies to full-priced items only. This offer cannot be used in conjunction with any other offer or promotion.

58 FIT & WELL

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FIT & WELL 59

MAďż˝HS Master your fitness

Fanatical about one form of exercise? Adding another workout into the mix could round out your workout regime and improve your performance. Try one of these perfect pairings 60 FIT & WELL

ExErcisE upgradE

running + PLYOMETriCS

WHY? ‘Around 99% of people I see run have poor technique – running in a ‘seated position’, sitting back and dragging their feet,’ says Brian Walpole, Director of Personal Training at Workshop Gymnasium (workshopgymnasium.com). ‘By contrast, professional runners look like they’re on springs – running in an upright position, lifting off with every stride. Each time they hit the ground their tendons and ligaments store energy, which propels them back into the air, meaning they don’t use as much energy from muscles, so don’t get tired as quickly. Plyometric training (ie, jumping exercises) helps build strong, ‘springy’ tendons and ligaments. I think it’s madness for any runner not to do it!’ HOW MUCH? A 15-minute session, three-four times a week, suggests Brian.

MUST-DO MOVE = THE JUMP SQUAT Start in a squat, jump explosively into the air, land, squat back down and repeat. Do 4 x 10 reps, suggests Brian. It will also strengthen glutes and legs to increase running power.

WHY? ‘High-intensity interval training classes involve loads of fast reps with usually little emphasis on good form,’ notes personal trainer and founder of Tate Wellness, Si Tate (tatewellness.com). ‘By becoming more aware of alignment through yoga, it can feed back into your HIIT classes, reducing injury risk. Yoga also eases muscles tight from intensive training and offers relaxation.’ HOW MUCH? Two 45-minute classes, or one 90-minute one, a week, says Si.

hiiT + YOga

MUST-DO MOVE = WARRIOR 2 WITH EAGLE ARMS ‘This offers the perfect recovery from HIIT, lengthening tight hips, shoulders and upper back,’ says David Kam, Yoga Instructor at Frame, (moveyourframe. com). Stride forward with your right foot, toes pointing forward. Turn your left foot to a 45° angle, heels roughly aligned. Bend front knee to a 90° angle, back leg straight. Turn your torso to face the left wall. Put your arms out straight in front, then cross them over, right under left. Bend at the elbow and wrap your forearms around each other, placing your palms together in a prayer position. Keep forearms pointing straight up, lifting your elbows. Hold for 3-6 breaths, then repeat on the other side.

TIP

‘Give some attention to slowing down the breath,’ says David.

FIT & WELL 61

ExErcisE upgradE

cycling + Pilates TIP

If you feel the stretch in your lower back, you’ve come up too high.

WHY? ‘Cyclists often have poor posture on the bike, causing tension in their backs, which Pilates can improve. You also need a strong core to really power through your legs when cycling, central to Pilates,’ says Brian, ‘Finally, Pilates educates you on how to engage the right muscles – important as cyclists tend to underuse their hamstrings and glutes, risking injury.’ HOW MUCH? A couple of sessions a week, suggests Brian.

MUST-DO MOVE = UPPER BACK EXTENSION ‘To ease aches and pains from hunching over your bike. Lie down on your front, feet shoulder-width apart, relax your glutes, draw your tummy button to your spine, arms by your side, forehead on the floor. Roll your shoulders back and down and keep the back of the neck in line with the spine. Reach your breastbone forward as you extend up, squeezing shoulder blades together,’ says Gede Foster, Pilates instructor Master Trainer at Frame. ‘Aim for 15-30 reps, holding for a count of three at the top.’

swimming + strength training heavily on your lats (in the middle of your back), core and leg muscles. But because water offers fixed resistance, it’s hard to keep building strength from swimming alone,’ notes Brian. HOW MUCH? Aim for three strength sessions a week focusing on these areas, suggests Brian.

MUST-DO MOVE = MEDICINE BALL THROWS

‘Rotation is central to front crawl, so include rotation exercises to build strength,’ says Brian. Stand in a staggered stance, with your right foot back, holding a medicine ball by your right hip. Throw it underarm to a partner, standing in the same position opposite. Do 6-8 throws on each side and repeat 3-4 times.

hiking + boxing

WHY? ‘Hiking mostly

works your lower body, so boxing complements it by focusing on your top half. Hiking is also an aerobic activity (building endurance), whereas boxing tends to be more intensive, tapping into your anaerobic system – creating the ‘after-burn’ effect where you continue to torch calories postworkout. Doing both is

62 FIT & WELL

good for all-round wellbeing,’ says Si. HOW MUCH? He suggests adding in a couple of boxing classes mid-week.

MUST-DO MOVE = 3 PUNCH DRILL ‘Do 20 straight jabs, 20 uppercuts, and 20 hooks against pads, to build upper body strength and fitness,’ says Si. ‘Aim to repeat five times with a 15-second rest between sets.’ Phew!

Words Jessica Powell Photos Getty

WHY? ‘Swimming relies

Smart ChoiCeS

‘A lmonds have the highest protein and fibre content of all nuts,’ says nutritional therapist Caroline Sherlock from Eat Drink Live Well (eatdrinklivewell.com).

Soup ‘Opting for a smooth rather than chunky soup can make all the difference,’ says Caroline. ‘Research shows blending vegetables into soup makes them more filling. Scientists found blended soup stayed in the stomach for longer than vegetables and water consumed separately. Add beans and lentils for extra protein and fibre.’

FooDs to Fill you up!

Don’t let hunger derail your diet. Here are the best healthy options to keep you feeling full…

Berries Adding to their health hero status, it turns out berries are great at staving off cravings. ‘They have one of the lowest glycaemic loads of all fruits,’ says Caroline. ‘They keep blood-sugar levels stable, so we avoid the energy dip that has us reaching for sugary snacks.’

Dark chocolate

Greek yogurt

Oily fish

Craving something diet-breakingly sweet? Try dark chocolate. It’s lower in sugar than milk chocolate and a 2010 study showed women who ate or even just smelled dark chocolate showed decreased appetite. ‘Look for 85% cocoa or more,’ says Caroline, ‘And don’t go crazy – just a few squares per day!’

Get familiar with the satiety index, which measures how full people feel after eating foods. ‘Fish scored higher than proteinrich beef and eggs,’ says Caroline. Go for omega-3-rich oily fish.

‘High in protein and fibre, edamame beans also have a low glycaemic load helping keep hunger at bay,’ says Caroline. Add to salads and stews or enjoy them steamed in their pods.

Edamame beans

‘The medium-chain triglycerides in coconut oil can help suppress appetite –hence the popularity of Bulletproof Coffee with added MCT oil,’ says Caroline. Add it to dressings and smoothies, use it to roast vegetables or for baking.

Coconut oil

Avocados Add just half an avocado to your lunch and it’ll reduce your desire to eat by 40% over the next three hours. ‘The combination of healthy fats and fibre in avocado work together to boost that feeling of being completely satisfied and helping us feel full for longer,’ explains Caroline.

Eggs ‘The high protein content in eggs helps to reduce the hunger hormone ghrelin while raising levels of peptide YY, a hormone that helps us feel full,’ says Caroline.

FIT & WELL 63

Words Claire Fox Photos Getty

Almonds

‘As well as being higher in hunger-reducing protein, Greek yogurt is also lower in carbohydrates than ‘normal’ yogurt, reducing the blood sugar spike that can quickly lead back to hunger,’ says Caroline.

‘We took the challenge of our lives

TogeTher!’ Ever thought of taking on an epic challenge? These four women took that idea to the extreme – rowing across the Atlantic and breaking a world record!

potting an advert for a rowing club in a newsletter from their children’s school, Helen, Frances, Niki and Janette – four friends from the school gate drop-off – decided to sign up. In September 2011, they stepped into a rowing boat for the first time on the River Ouse in York… Discovering a passion for the sport, and a strong bond between the four of them, less than two years later they s The four mum ves, had an idea. They decided faced 40ft wa arks storms and sh they were going to enter a race. But it wasn’t just any They did it – over 3,000 miles and two months at sea, they old race. It was a race to row rowed the Atlantic cross the finish line across the Atlantic – all 3,279 miles of it! alone. I couldn’t stop Determined to achieve their goal, thinking about how in December 2015, after three years’ amazing it would be to do it, too. So, one my best friends has shown me I’m training and prep, they set sail across evening, after a few glasses of wine with capable of anything.’ the start line, up against 25 other teams. the girls, I blurted out, ‘I think we should Just over two months later, having row the Atlantic.’ I knew it sounded faced 40ft waves, hurricanes and sharks, crazy – we weren’t sportswomen, just they crossed the finish line – becoming mums who rowed for fun – but, to my world-record holders for being the surprise, the girls agreed. oldest, all-female crew to row across I quickly decided to take a sabbatical Helen Butters, 46, lives the Atlantic Ocean… from my job as a lawyer and, with so with her husband Richard, 49. They much preparation – from survival tests have two children, Lucy, 17, and to our first row at sea – all I felt was 13-year-old Henry. excitement when we finally set off from ‘There’s nothing I love more than the Canary Islands. I loved watching the pampering myself, so when I told family Frances Davies, 48, lives sun rise and set, and I even got used to and friends about our plan to row the with her husband Mark sleeping in the tiny cabins. Atlantic, they wondered how I’d cope. and their two sons Jay, I imagined the moment we’d see land With so much kit, the most I’d be able 16, and 14-year-old Jack. again every day of our journey, so when to squeeze on board was two pairs of ‘I’ve never shied away from a challenge. it happened, it was the best feeling ever. chafe-free shorts and a T-shirt – there Whether it’s climbing a mountain or Now, I’m ready to take on another wouldn’t even be room for a pair of running a half-marathon, I love that challenge – maybe it’ll be a cycle ride knickers, let alone a bottle of shampoo. feeling of achievement. When I started or a running race across a desert, but But I was determined to achieve our rowing, I thought of a book I’d read years breaking a world rowing record with goal. I squeezed my prep in around before – a memoir by a woman who’d

‘I trained on the rowing machine before the school run’

Photos Ben Duffy

‘I love the feeling of achievement’

64 FIT & WELL

ReAl InspIRAtIon ‘It’s great to know we’re inspiring others’ Niki Doeg, 46, lives with her husband Gareth, 46, and their sons Corby, 13, and Aiden, 10. ‘When I agreed to our challenge, spending two months away from my family was a daunting prospect. Before I left, I filled the freezer with meals and even bought extra rugby kits for the boys in case anything got shrunk in the wash! Despite our gruelling schedule at sea, I thought about my family every day. On Christmas Day, I opened a letter from Gareth he’d put in my bag before we left. Inside was the foil star we usually put on the top of the tree – I’d never felt so far away from them. For those two months, the other girls were my family. We laughed, bickered and cried together. There was no one else I’d have rather been with. Now, we’ve written a book, Four Mums In A Boat, and it might even be made into a film. We still feel like four normal mums, but it’s great to know we’re inspiring others to try something new.’

‘I still go out on the river every weekend’

Joyful celebr ations in Antigua at the end of the race

daily life, fitting in half an hour on the rowing machine before the school run, and while the dinner cooked, I’d do weight training. My children, Lucy, then 13, and Henry, nine, were my biggest support. Life at sea was tough – the 40ft waves were terrifying, I battled debilitating seasickness and I missed my children terribly – but rowing alongside dolphins and sea turtles, or sitting under a night sky completely covered in stars, are moments I’ll never forget. I went back to my communications job just a week after we returned. Sitting at my computer was a world away from rowing in the middle of the ocean – but I’ll never forget our incredible adventure.’

Janette Benaddi, 52, lives with her husband Omar, 49, and children James, 19, and Safiya, 15. ‘It’s thanks to my son, James, that I took up rowing – and became a world-record breaker! When I saw the ad about the rowing club, I thought it’d be a great chance to spend more time with him, as he was a rower, too. James’ passion for it didn’t last and, after a few months, he gave up – but I loved the sport. Saturday mornings on the water became my favourite time of the week. The river was so peaceful, and I loved gossiping with the girls. So, when Frances suggested we row the Atlantic, for me, it was a no-brainer. Those two months on the boat were some of the most difficult of my life – I missed my daily coffee and climbing into a cosy bed at night. But sailing into the harbour in Antigua, to see my family waiting for me, was a moment of joy like nothing I’d ever experienced before. Now, I still go out on the river every weekend. And, thanks to my world record, even James admits I’m pretty good at rowing these days!’ >> Four Mums In A Boat (£16.99, HarperCollins)

FIT & WELL 65

Don’t buy a thing for spring until you’ve bought…

xx woman&home feel

good you

ON SALE NOW!

credits here

section feature name

Smart choiceS

The NEW super waters Looking for something a bit different to help you stay hydrated?

True Nopal Cactus Water, 300ml, £1.79, Ocado Made from the prickly pear cactus fruit, this is rich in antioxidants, electrolytes and high in dietary fibre, and it’s said to help relieve hangovers.

INVO Coconut Water, 300ml, £2.79, Holland & Barrett and invo.co.uk With as much potassium as one banana, this coconut water contains five essential electrolytes to help hydration levels.

Mello Honeydew Melon juice, 250ml, £2.49, Waitrose Cold pressed and 100% natural, this refresher is full of vitamin C (124% of your RDA) and is said to help boost your immune system.

Wow Protein, 500ml, £2.49, Tesco This sugar-free, gluten-free and fat-free ‘functional’ fruit water contains 20g protein, along with amino acid supplements to help reduce muscle soreness.

Bone health

Sibberi Bamboo Water Glow, 250ml, £2.49, Ocado This pick (with four times less sugar than coconut water) is extracted from bamboo, packed with silica to keep skin, hair and nails healthy.

Muscle strength

Immune booster

words Faye M Smith Photos Getty *Find out more about Helen at helenbond.co.uk

Skin saviour

99% fat-free

Hangover cure

Drink Maple, 355ml, £3.09, Holland & Barrett Low in sugar, maple water is high in manganese to help regulate sugar levels in the blood, and it’s also highly beneficial for bone strength.

Natural benefits

Aloe 24-7 Organic Juice, 500ml, £8.99, aloe24-7.co.uk Naturally rich in calcium, iron, magnesium and dietary fibre, drinking this unfiltered juice twice a day can help soothe digestion.

Vit hit!

Hey Like Wow, 250ml, 99p, Tesco Need a calcium and B6, C and D hit? Just push the cap down to release the mix of powdered fruit and vitamin formula, shake up and drink! Available in a range of flavours.

Stay healthy & hydrated

Super waters can be a good way to stay refreshed, if you follow dietician Helen Bond’s* expert hints and tips…

1Post-workout Picks

2toP uP nutrients

‘Advocates of plant waters boast they are great for rehydration after exercise due to potassium and other electrolytes,’ says Helen. ‘But water will suffice for exercise less than an hour. Milk is said to be the best alternative after a hard workout.’

‘New-generation refreshers do come with added nutrition value, such as vitamins and minerals,’ says Helen. ‘But eating a balanced and varied diet, including a rainbow of colours of fruits and veggies, should mean you get all the nutrients your body needs.’

3 check sugar levels

‘Some waters are flavoured with everything from cane sugar to fruit purées and chocolate, adding to your ‘free sugar’ intake – the sugar we should be cutting down on – as well as providing extra calories,’ warns Helen. So check labels and pick a no-added-sugar variety.

FIT & WELL 67

r i a h g n i z a m A

WhILE EEp! L s u o y d with seriously e b f o t u o p m ju Yes, you can lproof tricks o fo e s e th h it w good hair

68 FIT & WELL

PAMPER BEAUTY

now those mornings when you look in the mirror and your hair defies gravity? At times like that, you probably wonder why it’s called beauty sleep. Let’s face it, our busy diaries and our overwhelming urge to repeatedly press the snooze button (turn to page 75 to find out how to stop this bad habit!), means that dry shampoo and hastily twizzled topknots are favoured over time spent styling. But there is a loophole. We’ll show you how to do all the hard work before you go to bed, so that come morning your hair is good to go – and gorgeous!

Upgrade yoUr pillow

‘A cotton pillowcase can pull on your hair,’ says celeb hairdresser Neville Ramsay. ‘The best pillowcases are silk or satin.’ We love Gingerlily Pure Silk Pillow Case, from £39, gingerlily.co.uk, which promotes shine and prevents hair becoming dry and brittle. If your budget doesn’t stretch to one, you can get the same effect by wrapping your hair in a silk or satin scarf.

The oldschool rUle

Your mum may have drilled it into you, but according to Neville, giving hair a good brush before bed is a ‘thing’. ‘Use a brush with natural bristles, grooming hair from roots to tips for several minutes. It’ll move your scalp’s natural oils through hair for healthy growth patterns.’ We love Lee Stafford My Perfectly Polished Finishing Touch Brush, £9.99.

lasTing effecT Your fresh blow-dry looks seriously good, so you’ll want

to hang on to it for as long as possible. For a DIY job, maintain the volume with a few spritzes of a hair primer pre-drying. We love Redken Pillow Proof Blow Dry Express Primer, £17.50. If it’s a salon blow-dry, make it last until the next morning by loosely piling hair on top of your head and securing with a scrunchie (yes, one of those), not a hairband, as it won’t dent your hair.

wake Up To shiny hair

Let Sachajuan Over Night Hair Repair, £35, make all the effort while you get some well-earned zzzs. Work through the mid-lengths, before bed, using a widetooth comb to ensure even distribution. Yes, you’ll have to give your hair a quick rinse in the morning, but this stain-free product will make your hair feel stronger, thicker and give you megawatt shine.

The favoUriTe

‘It’s an oldie but a goodie,’ says Urban Retreat’s Creative Director Andrew Barton of the trick of sleeping in plaits for no-effort, relaxed waves. ‘It’s the easiest way to get a soft, textured do without any hard work.’ Plait your hair before bed (a tight braid for smaller, defined texture and a fatter one for a looser finish), then release in the morning and mist with Kerastase Spray À Porter, £23, to hold it in place. Simple.

sTop crazyfringe hair

Fringes must have a wild party while we’re sleeping, because when we wake up they stick up, look wonky and out of control. Keep yours on the straight and narrow by securing it down and to the side with a tissue around it, then adding a clip – try Superdrug Sectioning Clips, £2.19. And always dry your fringe straight after washing.

Photo Getty

THE onE THInG... that boosts my do ‘I massage organic coconut oil into my hair and leave it on overnight before washing out.’ Sanem Bradsell

‘I go to bed with damp hair and wake up with ringlets in the morning.’ Sally Watkin

‘I stick mine up in a bun at night and it comes out curly the next day and without as much frizz.’ Jo Wheatley

‘I tie my hair in a scrunchie at bedtime to give it body and I avoid washing it at night.’ Una Rice FIT & WELL 69

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70 FIT & WELL

Schedule

str 5

minute life fix

sing es

r u o y

Always anxious? Try restricting your worry time to five minutes a day

re you a natural born worrier? It’s a habit that can eat away at you, and while it can have a purpose – motivating you to save when you have money troubles, for example – most of the time it’s unnecessary, says Jo Usmar, author of This Book Will Make You Fearless (£8.99, Quercus). ‘Research has found 85% of worries have a neutral or positive outcome,’ she says. ‘As for the other 15%, 79% of people reported they handled the situation better than they thought they would.’ One simple answer, explains Jo, is to find some time every day to worry. ‘It stops the snowball effect,’ she says.

Words Charlotte Haigh Photos Getty

Book a slot Five minutes a day is enough to allot to worrying, says Jo. Don’t just decide you’ll find a bit of time – actively choose a time and put it in your diary. Make it in the evening so you can deal with worries that crop up during the day. But choose a time you know you can stick to – for example, while the dinner’s on or once the kids have gone to bed.

keep a mini worry diary ‘When worries appear during the day, jot them down in a notebook and remind yourself you’ll deal with them later,’ says Jo. ‘Knowing you’re not ignoring them will make you feel better, plus, by the time you get to deal with them, they may have been resolved anyway.’ Don’t try to memorise your worries. ‘By writing them down, you’re forcing yourself to get to the nub of the issue,’ says Jo. ‘Just jotting them down can make you think, ‘Wow that’s ridiculous!’ and dismiss the worry.’

discard the pointless fears ‘Once you get to your scheduled worry time, look through your list of worries and cross off the ones that are no longer

MY WORRY LIST

relevant – any that you’ve resolved during the day,’ says Jo. For example, you may have been fretting about a work situation that’s been addressed.

deal with the other worries ‘Ask yourself, ‘Is this worry realistic?’ If the answer is no, cross it off the list,’ says Jo. ‘If the answer is yes, ask yourself, ‘Can I do anything about this?’’ This applies to worries such as whether it’s going to rain at the outdoor party you’ve organised. ‘If the answer is no, take it off your list,’ says Jo. ‘Worrying about stuff we can’t control is a waste of time. If the answer is, ‘Yes, I have some control’, make an action plan. What are your options? Write it in your diary, then do it. As soon as you take action, your worry will lessen.’

RESOLVED? Yes/No

ACTION PLAN

1 ………………………….........................…………………………..........................….………………………...................................... 2………………………….........................…………………………..........................….………………………...................................... 3………………………….........................…………………………..........................….………………………...................................... 4………………………….........................…………………………..........................….………………………...................................... 5………………………….........................…………………………..........................….………………………......................................

FIT & WELL 71

slug goes here

You aLWaYs use antibacteriaL geL Alcohol-based hand sanitisers should be seen as an addition to good old soap and water, not a substitute, say experts. A University of Ottawa study found that some brands which claimed to kill 99% of germs did not – at the very best they killed 60%, and at worst 46%. And, while they can reduce some germs, a study from the US Centers for Disease Control and Prevention revealed antibacterial hand

sanitisers don’t reduce the spread of norovirus.

Fix it

>> Use hot running water and soap. ‘Wash both the palms and the fingertips and around any rings on the fingers, as bacteria can lodge there,’ says Prof Anthony Hilton from Aston University. >> Be aware that antibacterial gels don’t protect against viruses, such as the common cold, at all!

7healthy things that aren’t as as you think

Reckon you lead a healthy lifestyle? Well, you could be surprised…

You avoid the sun to protect against skin cancer

72 FIT & WELL

one in six people is severely depleted in this vital vitamin.’

Fix it

>> Get outside for 20 mins a day without sunscreen and make sure forearms, hands and lower legs are uncovered. >> Try to increase your intake of oily fish, eggs and fortified cereals. >> New advice recommends we take 10mcg of vitamin D every day. Try Healthspan Super Strength Vitamin D3, £12.95/240 tablets, healthspan.co.uk).

Photos Getty

Skin damage from the sun is a very real thing, but sunshine is vital for helping your body produce vitamin D. This vital nutrient helps your body absorb calcium and phosphorus from your diet, which are essential for healthy bones, teeth and muscles. ‘It’s also essential for arming T-cells, which destroy bacterial invaders,’ says Max Tuck, author of The Whole Body solution (£14.99, Hammersmith Health Books). ‘Yet it’s estimated that

sorT iT!

You hit the gYm hard… everY daY We’re the first to tell you that exercise is important but, like everything in life, the key is moderation. Too much, too hard can backfire – your muscles don’t have time to recover. Max Tuck explains, ‘Exercise is great for the immune system, and people who regularly perform moderate-intensity exercise have, on average, half the number of coughs and colds as nonexercisers. However, endurance athletes can suppress their immune systems with over 90 minutes of high-intensity exercise, due to the production of two adrenal hormones, cortisol and adrenaline.’

Fix it

>> Consider high-intensity workouts with short rests. ‘If you are involved in endurance events, eat a nutrient-rich diet with vitamins,’ advises Max. >> In addition, make sure you get one or two rest days each week.

You catch up on Lost sLeep at the Weekend

You might think that a long lie-in at the weekend recharges your batteries but it doesn’t work like that! In fact, lying in disrupts your body’s natural circadian rhythm (that’s its 24-hour cycle) and can not only cause you to overeat but can also put you at increased risk of heart disease and diabetes.

Did you know?

It takes twice as long to drop off sitting upright, so when you nap elevate your legs.

You’ve cut out carbs

If you’ve cut out processed carbs – we’re talking white bread, white rice, white sugar – well done. But cutting out all carbs won’t benefit your health, and don’t be fooled into thinking it will help you shift pounds either. Wholegrains are an important part of a balanced diet – not only do they provide essential fibre, but they help the growth of good bacteria in your gut.

Fix it

You brush Your teeth after eating

>> Include brown rice, barley and wholegrain cereals in your diet. >> Keep serving sizes to about the size of your fist.

Fix it

>> Aim for at least seven hours’ sleep a night. Any less makes you three times more likely to catch a cold than someone who gets eight hours, research suggests. Disturbed sleep, or lack of sleep, interferes with the workings of an immunity gene called TLR9, say experts. >> Make early nights a priority. >> Be consistent with your bedtimes and wake-up times. >> Sara Mednick, research scientist and author of Take A Nap! Change Your life (£8.99, Workman), suggests taking a short snooze between 1pm and 3pm.

It’s what you were always taught to do, isn’t it? Breakfast. Then brush your teeth. In fact, you should wait at least 30 minutes before you clean those gnashers after a meal – this allows the saliva in your mouth to neutralise any acid and strengthen the enamel on your teeth. It’s also time to chuck out the family toothbrush pot. Why? Research by the University of Manchester found that the average toothbrush contains around 10 million germs, including E. coli and candida. So, if your toothbrush shares a pot with others, germs can easily spread.

Fix it

>> Set a timer to remind yourself to brush 30 minutes after eating – change your habit, but don’t forget completely. >> Never share your toothbrush. >> Change it every three months, or sooner if you’ve had a viral illness such as a sore throat or cold sore. >> Store it on its own and sterilise frequently in boiling water.

You drink Wine to reLax

All those heart-healthy antioxidants in wine means the odd glass of wine is healthy, right? The odd one. Yes. But if that one glass has a habit of turning into three, you’ll be reversing any benefits it may offer. Studies show drinking large amounts of alcohol in a short time hits the immune system hard, leaving you dehydrated and affecting the nose and throat’s ability to trap and expel germs. It also disrupts your sleep cycle and can prevent deep sleep – don’t be fooled by the fact you may fall asleep fast. ‘In addition to interfering with the beneficial effects of vitamin C, alcohol disrupts the activity of white blood cells and natural killer cells,’ says Max.

Fix it

>> Take a look at your alcohol consumption, advises Max. ‘And, remember, the alleged benefits – such as antioxidants – can be found elsewhere. Opt for red grapes instead.’

FIT & WELL 73

Don’t miss the next issue of

The summer fit kick starts here! >> Get on your bike – outdoor exercise for everyone >> Jessie Pavelka’s total body toner >> Easy meal ideas for warm, sunny days

Only

On sale 4 MaY

Photo Getty

£1.99

My challenge

Can I stop hitting the

snooze button?

Does calling a truce with her alarm clock help writer Jessica Powell wake up positively and with more energy? ou snooze, you lose… this sums up how I feel about not being able to leap out of bed at the first shrill of my alarm. Instead, I fester, clinging to wisps of some dream, hitting snooze once, twice… five times even, lingering an extra 30 minutes in bed. I’m not alone – new research has found 78% of Brits hit snooze daily, on average four times. I work from home. The Dream, but also a curse. I lack you-will-be-sacked-if-you’renot-here-by-9am motivation, so mornings slide. Later, waging war on my ‘to-do list’, I berate myself. So, here’s the challenge… For one week, my snooze button is banned.

Jess’ first snooze of the day…

Photos Tracey Griffin

Sleep cycle I start by reading into the science of snoozing and come across a refreshing take from Columbia University Assistant Professor and sleep expert James E Gangwisch. He says the 10-minute snooze window isn’t enough for a complete sleep cycle, so we end up no more refreshed. His advice? Set your alarm for when you actually need to get up to maximise the amount of restorative sleep you’ll get. The first few days I do quite well. I set a realistic alarm and resist the S-button. But – confession – I lie in bed browsing Facebook instead! Productivity gains = zero. I need drastic measures to get me vertical, so I install the app Alarmy – Sleep If U Can

… and her second

(free on ioS and Android). It has a genius/cruel feature where you take a picture of an item – your kettle, say – then when the alarm goes off it won’t stop until you snap that item again. My boyfriend decides it will be hilarious if the ‘item’ I photograph is him (not-so-subtle revenge for him normally having left the house long before I surface).

Awake but sludgy Next morning, desperate to end the blaring alarm, I hunt him down, snap him, and it’s silenced. Bonus: I’m in the kitchen. Even I am above crawling back in to bed. But I lack direction. I’m up a good half-hour earlier, but feel too sludgy (technical term) to launch into work. In his book The Miracle Morning (£6.99, John Murray Learning), coach Hal Elrod says it’s vital to start with purpose to make the most of your morning. Till now, I’ve

The verdicT

e’s ready Finally… sh y da r he t to star

felt I had two choices: start work or snooze. But I realise there are others. That night I jot down some chores I keep meaning to do: wrap birthday presents, write a thank-you card, book a haircut. The next morning, at peak zombie stage, I don’t have to think about what to do, I just do it. By the time I’d normally emerge, I’ve ticked off chores and warmed up my brain. The system works. On Saturday, I’m up at 8am and into life admin. It’s going well… until Sunday. Seriously, who doesn’t snooze on Sundays?

I lack the carpe diem – seize the day – gene, so my snoozing days aren’t totally behind me, but I’ve found the biggest difference comes from planning my mornings. Starting with a couple of low-effort chores makes me feel positive about getting up. There’s also less wasted energy (or self-loathing) from getting real about my wake-up time – unless vital, I’ve vetoed alarms that have anything to do with 6am.

#F&Wchallenge Taking up a new challenge? Let us know at facebook.com/ fitandwellmagazine

75 FIT & WELL 00

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THE BOdY BuTTER THAT HELPS YOu SLEEP

s women, multitasking is our middle name, and when it comes to our beauty products, we expect them to keep up, too. as we age, we’re no longer just worrying about wrinkles – blemishes, thinning hair, even adult acne can wreak havoc with our beauty regime – so we need products that offer dual functionality, working harder and delivering more. ‘every year we treat more clients with multiple skin concerns,’ says Jeff Murad, VP of Product Development at Murad. ‘For a variety of reasons, such as increases in pollution and the stress of modern living, we are seeing a major increase in dehydration, skin sensitivity and adult acne, in addition to more traditional concerns such as fine lines and wrinkles.’

They don’t call it beauty sleep for nothing. You can use some of the priciest dream creams around, but if you’re not getting enough shut-eye, it really shows on your skin. Forget pillow sprays and instead slather M&S Ragdale Hall Sleep Body Butter, £8.50, over your skin after an evening bath or shower. Use from top to toe and not only will the massage help calm your mind and release muscle tension, but the lavender aroma will really help D up aonudbsaleve you unwind before you hit the hay. around You’ll get a better night’s sleep and a silky-soft body to boot.

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Whether your skin is sensitive or the past winter months have taken their toll, a ruddy complexion can make you look older and more tired. A good foundation can work wonders, but what about make-up that actually tackles the root of the problem, rather than just covering it up? urban decay B6 Vitamin Infused Complexion Prep Priming Spray, £23.50, works like a primer to prepare a smooth canvas for make-up, but also sets about minimising enlarged pores and redness behind the scenes. Keep it in your bag to refresh throughout the day.

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The skin around your eyes is thinner than the rest of your face, so overloading it with products can lead to puffiness. BareMinerals Bareskin Complete Coverage Serum Concealer, £22, is a feather-light cover-up designed to brighten dark circles. Even better, it has a built-in serum, brimming with potent skin-loving ingredients to nourish this delicate area. Anti-ageing plant stem cells help stave off wrinkles and the formula keeps on hydrating all day long.

D up aonudbsaleve around

A pop of colour on your cheeks has even more power to shave the years off, thanks to Pür Cosmetics Chateau Cheek Stain, £16, lookfantastic.com. As well as delivering a fresh, dewy flush, the product also goes below the surface to deliver major skincare benefits, too. It’s packed with antioxidants – skin superheroes that fight off ageing free radicals – and wrinkle-smoothing Resveratrox.

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If you regularly use a hairdryer, heat defence spray is a must. Charles Worthington Volume & Bounce BAFTA Edition Express Blow dry Primer, £6.99, goes further to speed up drying time by making the water evaporate quicker, while injecting a fullness you’d expect from a separate mousse.

THE ANTIWRINKLE CREAM THAT FIGHTS ACNE As if wrinkles weren’t bad enough, it seems 40-55% of us are also now battling blemishes, too. And worse still, adult acne can be harder to treat than in our formative teenage years, as older skin is thinner and drier, so many spot-fighting ingredients can be too harsh and can actually make lines look more defined. Step forward Murad Advanced Blemish & Wrinkle Reducer, £45, murad.co.uk.

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FIT&&WELL WELL00 77 FIT

r u o y Find

y g r ene ly p p u s out what d n fi o t t r h tips r flow cha Follow ou d how to max it, wit n n fuels you a coach Marie Houlde from life

hile we all lead busy lives, we don’t all get our energy in the same way. As Marie Houlden (mariehoulden.com) explains, ‘There are a lot of different factors, from how extroverted or introverted we are, to how much we get from certainty versus change. It’s about identifying what energises you and being true to that, while avoiding situations that drain you. This can be tricky, between a very human need to fit in and FOMO-inspiring social media, but it’s very freeing – and energising in itself.’

78 FIT & WELL

Take The TesT

Start

Do you always enjoy the company of others? Are you too busy creating something amazing?

Do you love seeing things through? Y

You get your energy from BEing CrEATiVE

Is a night out the highlight of your week?

got a massive workout planned? Y

You get your energy from

Words laura Jane MacBeth Photos getty

Do you like taking risks?

You get your energy from ExErCisE

WORK

You get your energy from WorK

While most of us are snoozing our alarms, you’re up and at ’em, ready for another goal-achieving day. ‘You are driven to fulfil your potential,’ says Marie. But work doesn’t have to be your only focus. ‘Volunteering gives similarly purposeful feelings as well as health benefits. A Carnegie University study revealed that volunteers have a longer lifespan.’ Exercisewise, utilise your leadership skills doing adventure racing (which blends trail running with orienteering). What drains you unfinished business bothers you. Adopt a ‘do it or ditch it’ approach if something’s been on your ‘to do’ list for weeks.

Are you more into meditation?

You get your energy from

Whether it’s flitting around a work party or catching up with pals, you get a hit from brightening the lives of others. ‘Friendship gives us a feel-good boost from a sense of being valued, ’ says Marie. But you should also build in productive social activities. ‘At work, volunteer to mentor others, and exercise-wise, try a team sport or make a fitness pact with a friend.’ What drains you Avoid being sapped by others’ moods. According to psychotherapist Mira Kirshenbaum, 70% of our energy is emotional, so if a pal is having a tough time, build distraction among the deep chats with a dance class or comedy gig.

For you, energy is exerciseshaped, and whether it’s a lovely long run or a quick-fix HiiT class, you need it to feel happy. ‘Exercise is one of the best antidotes to fatigue, and it banishes energy-sapping stress,’ says Marie. she suggests building in (slightly) less physical pursuits. ‘A yoga class will help you connect with your intuitive side, and allow you to stretch and repair.’ it’s also worth working out at different times and noting when you have your best sessions.’ What drains you Being stuck al desko. ‘set up a run club with colleagues at lunch, or an hour of training, and treat it like any other meeting,’ says Marie.

FRIENDS & FAMILY EXERCISE

You get your energy from FriEnDs & FAMilY

You get your energy from

BEING CREATIVE

From brainstorming work ideas to hitting gigs and galleries, you go for experiences that enrich you. ‘You’re confident and you don’t waste energy trying to be anyone other than yourself.’ You can be slightly solitary, so find ways to share. ‘Use mindmaps to develop work projects or go to an art or writing retreat. While exercise might not be cerebral, it spurs ‘divergent thinking’, so if you’re feeling blocked, go for a stroll.’ What drains you The detail of life can get you down, yet skipping admin can create stress. Take a creative approach – get a gorgeous paper diary with room for genius ideas.

FIT & WELL 79

r u o y Can really phoneyou a give

? t u o k r wo if your e e s o t s e their pac h g u o thumbs r r h t u s o p y t p s a e ju We put fiv xercise more than e phone can

(free, iOS/Android)

TeSTer

Sarah Tully I want to work on core strength and stretching, so I was keen to try an app that focuses on particular parts of your body.

WhAT iS iT? An app where you choose the body part you want to focus on, the type of workout you want and the amount of time (five to 60 minutes) to get a custom plan.

BeST BiTS A visually stylish

80 FIT & WELL

app with clear workouts you can tailor to the time available. Choose from yoga, strength, cardio or stretching – or a combination workout.

DOWnSiDeS A minor point, but I was put off by the fact the man doing yoga is wearing shoes!

besT FOr spot toning

GeT The mOST frOm iT Create your own workout from the great selection of exercises. To boost your fitness levels, sign up to the premium workout.

FITNET

tracking progress

(free, Android)

TeSTer

Lucy Parley As a working mum, I wanted to test an app that allows me to squeeze in five minutes’ exercise here and there.

WhAT iS iT? As you follow the videos by personal trainers, the app uses the camera on your phone to measure how well you’re keeping up.

BeST BiTS Workouts range from yoga to boxing and HIIT-style

circuits. There are more than 200 videos with certified trainers, so it feels like attending a gym class. There are even exercises for kids!

DOWnSiDeS Once I was into the main interface, I found it hard to get back to the settings.

GeT The mOST frOm iT Use the selfie option to monitor your form. For extra support, the live chat with a coach feature is great.

Compiled by Natalia Lubomirski, Jo Willacy Photo Getty

SWORKIT

besT FOr

Get a GadGet!

7 MINuTE WORKOuT

(free, iOS/Android)

TeSTer

Susannah hockham As a working mum with two children, I want something speedy but effective.

WhAT iS iT?

DOWnSiDeS

The app features daily workouts you can customise to suit your needs, using 12 high-intensity body-weight exercises. You set yourself seven minutes a day for seven months, working out with a chair, a wall and your body weight.

BeST BiTS With each exercise having

NIKE+

three options while in progress – written instructions, video or still image-led – I found it simple to follow and easy to check I was performing the moves properly. There’s also an activity calendar and a results tracker. It’s not for total novices. Even in the Classic workout, some exercises are tricky, like side planks and rotating push-ups.

GeT The mOST frOm iT

besT FOr

time-poor mums

Tailor the app to your preferences and it will retain the info. It’s based on HIIT, so keeps your heart rate raised.

besT FOr

(free, iOS/Android) own music choices, which is great for helping to keep you motivated. I found the workout videos easy to follow and very inspiring.

TeSTer

felicity Barnum-Bobb I prefer to follow someone doing exercises rather than working to a programme.

WhAT iS iT? An app featuring workouts and personalised training plans, guided by Nike Master Trainers. Videos take you through every session and when you’ve completed a workout, you can share your progress with your friends and the Nike+ community.

BeST BiTS You can sync the workouts to your

DOWN DOG

Variety

DOWnSiDeS It took up loads of space on my phone – I had to delete several other apps before I could use it!

GeT The mOST frOm iT Get stuck in to it for several days in the first week to really familiarise yourself with the routines.

(free, iOS/Android)

TeSTer

faye Smith I wanted to develop my flexibility and have always wanted to try yoga, but felt self-conscious going to a class.

which is amazing for a free app. You can choose from Full Practice, Quick Flow or Restorative, then pick your level and how long you want to practise. You can skip any moves you don’t want to do and change the music.

WhAT iS iT?

DOWnSiDeS

Each time you practise, Down Dog creates a new vinyasa yoga sequence, so you never run out of content. Clear instruction, and a playlist, help create a studio-quality class.

As a newbie, I worried whether I was doing it correctly without a ‘teacher’ to correct me. It was also hard to keep looking at my phone, so I used the voice controls alone.

GeT The mOST frOm iT

BeST BiTS There are endless choices, so you’ll never get bored –

besT FOr

seasoned yogis

Use the boost section – ‘core’, ‘twists’ or ‘backbends’ – to focus on certain areas.

What’s neW? The latest health and fitness products to get your pulse racing

The OlymPiC dOuble Fancy getting training tips from not one, but two Olympic athletes? Long-jumper (and 2016 Strictly dark horse!) Greg Rutherford has created a new app, Take Flight, with input from pal and 4 x 400m relay runner Andrew Steele (son of this Morning’s resident GP Dr Chris Steele). Featuring real-time videos that you work out to (alongside Greg and others) and detailed guides on each exercise, it promises results after 30 minutes of your time, three days a week for 12 weeks. Visit takeflight.fit.

The new nuTri If you’re a NutriBullet fan, you’ll want the latest addition put straight at the top of your wishlist. The NutriBullet 1200 series (£149.99, highstreettv. com) features one-touch Smart technology, making it easier than ever to use – no mess, no fuss. The new blade is strong enough to break down tough ingredients, meaning you’ll get extra nutrition packed into your smoothies that would normally end up going to waste.

AnAlyse yOur sTride Forget deodorising insoles, the ones to get are these from Stridalyzer (£111, retisense.com). Sensor-filled, they connect to an app and cleverly monitor your running style – something so many of us make mistakes with. They also analyse your stride and provide real-time heat foot-pressure maps. Smart or what?

FIT & WELL 81

star solutions

THE onE THInG... TV presenter Kirsty Gallacher, 41, tells us the little rules she lives by

is use the most amazing pillow spray called This Works Sleep Plus + Pillow Spray. It’s a mix of aromatherapy oils and I spray it every night – my kids love it, too.

…I always have in my fridge is grapefruit juice! I’m obsessed with it and always have it in the morning. It’s a bit weird, and can be acidic, but I love it.

…I always have in my make-up bag is a good mascara, such as Max Factor False Lash Effect. It’s the one thing I would put on even if I didn’t have anything else on.

n Kirsty is a fa of Proskins r workout wea

…I wear when working out is a pair of Proskins leggings – they’re like a second skin. When you’re training you don’t want to be inhibited by anything. They come in different lengths and even feel nice to put on when you’re not training.

…I snack on for energy is a banana. If I think I haven’t eaten enough, I love them. They’ve got everything you need. I always have them around.

…I like best about my body are my arms. I don’t have to work too hard on them. I like an athletic look on a woman – I think it looks fabulous.

…I do to relax is have a sports massage. I’m not good at relaxing as I’m quite hyper, but my body is often sore from training (as I am 41!), so I get up in the morning and my body goes ‘ow’. I’ve found a couple of people who are really good.

È Kirsty Gallacher has joined Proskins as their new brand ambassador (proskins.co.uk) 82 FIT FIT & & WELL WELL 00

Tweet your tip! Kirsty wants to know what’s your favourite piece of gym equipment? Share your answer via @fitandwellmag using #theonething

Words Faye M Smith. Photos Rex/Shutterstock, Getty

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