News about fit and well for Women 2017 by Buy App Install

Happy Healthy 2017

1IDE0AS0TH+AT

LOSE

WORK FAST

5lb Still eat chips!

Lorraine's

P U E N O T SECRETS

SLEEP LIKE A BABY EVERY NIGHT!

‘The moves that um blitzed my tum, b and bingo wings’

The No.1 Superfood

NEW TRENDS THAT WORK!

Craving buster Fat burner

#instaslim Your tastiest new year diet ever Low cal

Plus! 25% off gym bags ✱ The no pill headache cure

Low fat

Fashion ✱Beauty Diets ✱News ✱Food

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

IT’S FOR WOMEN NOT GIRLS

In this issue! Diet right

Fit tricks

12 The happy tum plan Why your gut can hold the secret to weight loss 34 #InstaSlim Easy low-cal dinners 38 Aubergine – the new super carb swap! Why it’s in vogue 40 Treat yourself… Delicious puds – better for you than they look! 42 Meal makeover Try our healthier mac ’n’ cheese 44 4 smart & speedy smoothies Easy three-step combos 46 Superfood soups Filling, warm and nutritious 54 Eat comfort food, lose 5lb!

14 Faster, stronger Burn fat and tone up in just 30 mins with top personal trainer Scott Laidler 48 Feel-good fitness! Meet the women who combine working out with volunteering 50 Flat abs in 30 days! Try our no-crunch, no-plank workout 56 Reader offer Get fit at home with our great money-savers 62 Your new year fitness hacks Try these tricks to supercharge your workouts 68 ‘Zumba changed my life!’ How Anne Marie danced off 3st 80 There’s an app for that! The latest free apps to help you stick to your health kick

Page

Cover photo Nicky Johnston Lorraine wears High-neck one-piece, £89, GlideSoul (glidesoul.com)

Health & wellbeing 20 Return of the carb! Why low-carb eating plans may not be the answer 28 Sleep better in 2017 65 2017’s top superfoods The new trends worth eating 70 Have you found your balance? Try our quiz to level things out 73 Beat sugar cravings fast! With self-help guru Paul McKenna 75 ‘Can tidying up make my life happier?’ Charlotte’s challenge 76 Use your mind to heal your body Holistic tips to ease pain naturally

Inspiration 6

‘I love showing off my toned arms!’ says TV presenter Lorraine Kelly 18 ‘Meet my BFF (that’s Best Fitness Friend)’ Succeeding together 30 Need motivation? Ask Davina! Star tips to help you keep to your workout regime

Page

Looking good Page 24 Get fit, look fab! The perfect capsule outfit for your fitness plan 26 Instant beauty boosts Look fab in minutes! 53 Top trainers The best picks for you 66 Treat yourself – you deserve it! 72 Reader offer 25% off fit kit at Hey! Holla 78 Beauty buys with a boost Under £10!

Every issue 11 Feel better fast Quick fixes 23 Build the perfect Curry 43 Curb that craving Fancy a crisp? Try these healthier snacks 47 Feel better food The right bites 57 Swap this for that… Ready meals 60 What’s better? New health facts 82 The one thing… TV presenter Anna Richardson on the little things that make her tick

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 9SJ. 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 Lorraine on p6

I have a really basic philosophy when it comes to New Year. As long as you strive to make this year better than the last, you’re winning. Whether that’s the food you eat, the amount of exercise you do or the way you balance your life is up to you! The good news is that this issue is packed with little, not too scary, health hacks that will make you fitter and weller in 2017 without too much stress. Let me know how you do!

We’ve been...

Hiking » Associate editor Faye has been exploring the Derbyshire countryside during her weekend away.

Flexing »Art editor David was proving his fitness prowess to cover star Lorraine Kelly during our latest cover shoot.

Wherever you see this stamp you'll find sneaky ways to get healthy without too much effort this new year.

Get in touch!

2017 hea hackltsh

Hooping

Lunching

» Forget pamper time,

» Senior features writer Natalia has been shaking up her midday meal with a homemade BFree Sweet Potato Wrap stuffed with avocado, chicken and feta.

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

features editor Jo worked up a sweat at her spa day in a hula-hooping class.

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 9SJ Tel: 020 3148 5000

You’ve been...

Editor-in-Chief Karen Livermore Creative Director Dale Walker Consultant Editor Jo Checkley 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 Writer Natalia Lubomirski Food Editor Katy McClelland

Getting motivated @_kerrie_gettingfit_ got stuck into last month’s issue of Fit& Well. ‘Planning and inspiration for the week ahead!’

Breakfasting @cookformesophie whipped up scrambled eggs, tomatoes and spinach for a healthy morning meal

Group Managing Director Fiona Dent Publishing 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, 2016. Published by Time Inc. (UK) Ltd, 161 Marsh Wall, London E14 9SJ. 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.

Prepping

Tracking @daniemorre is monitoring her achievements with a photo diary. ‘Seeing progress already after only 15 days… what!? Loving this workout so much.’

What’s next

@goodfullstop says planning ahead is key to maintaining a healthy lifestyle. What’s on the lunch menu today? Chicken, runner beans, sun-dried tomatoes and couscous.

Whip up a tasty curry Turn to page 37 for our expert guide – and share your own healthy curry ideas on Instagram, FB and Twitter using #fitandwellfood

Ramp up your workout Firm up your abs There’s not a plank or a crunch in sight with our flat tum workout on page 50. Check out our How To video on Facebook – and let us know how you’re finding it.

Whether you cycle, swim or hit the gym, our fast health hacks will help you work harder the easy way. Tweet your fave tricks #2017healthhacks and see Davina’s on page 30.

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‘I love show Ing off my

toned ar tv present e lorraine Ke r l 57, reveals w ly, dance aero hy b have given ics h b o d y sh ap e e r a can finally b she proud of… e

6 FIT & WELL

ms!’ Exclusi ve!

cover story resh from filming her live TV show and a 5am start, Lorraine Kelly positively trots into our photo shoot. Fitter than she’s ever been and looking fab, Lorraine is a confident size 10 and her trim figure is all thanks to twice weekly dance aerobics classes with her instructor, and now friend, Maxine Jones. The pair are releasing their second workout DVD, Lorraine: Brand New You, for their army of fans…

‘My new shape gives me confidence’ ‘I’ve been doing Maxine’s class for three years now,’ says Lorraine, ‘and it’s the only exercise I’ve ever kept up. When I used to train for marathons, I’d train hard, do the marathon then stop. The weight would come straight back on. I didn’t enjoy running so I never kept it up. Sustaining my weight loss is new for me – but I don’t want to lose more weight. It’s all about maintenance now. I’m a size 10-12, probably nearer a 10, and I’m happy with how I look - that's not something I ever thought I'd say three years off my 60th birthday! ‘When I first started the class I was a size 16, but squeezing myself into size 14s – and I mean really squeezing!’ she laughs. Lorraine credits her weight loss to Maxine’s ‘full on’ classes. ‘She’s a force of nature,’ says Lorraine of her friend, who’s exactly 10 years her junior. The classes, and the new DVD, work on ‘the areas we all worry about,’ says Lorraine. Think bums and thighs, stomach and bingo wings.

‘I always wore a wee cardi to cover up’

‘My arms were such an area of concern to me,’ admits Lorraine. ‘Before starting the classes, I wouldn’t have shown them to the world. If you’d said to me three years ago I’d be sitting on my show in little summer dresses showing my arms off, I’d have laughed out loud! I always wore a wee cardi to cover up! I didn’t show my arms in my twenties, thirties or forties but here I am doing it in my fifties – that makes me proud.' Lorraine reveals that one aspect of her job she doesn’t enjoy are the red carpet events. ‘I run down the carpet as fast as I can!’ But her new shape – toned arms, a waist and pert bottom – has ‘made a big difference’ and she finds such events far less of an ordeal. ‘I’m not a look-at-me, showing-off type of person, but feeling better about myself has given me an inner confidence. It’s lovely not to worry about my shape now and to be able to buy clothes I really want instead of just covering up.’ When she’s not shimmying and ‘sucking it in’ (Maxine’s favourite phrase for what her class should do with their stomachs) Lorraine stays active by walking. ‘I do at least an hour a

FIT & WELL 7

‘It’s a abo great s ut is t the mress bu usic ster – a and ll I th the m ink oves ’

8 FIT & WELL

cover story

‘The class keeps me mentally fit'

Maxine’s tone-yourtrouble-spots moves » Bingo Wings Blitz Stand with feet wide apart in a static squat to work glutes. Clench fists to power up your arms. Lift arms above head with palms facing forwards, one hand in front of the other, elbows slightly bent. Bring back down to sides, pulling them back as you do so. Next, bring arms up to shoulder height, pointing forward but held out as wide as your knees. Hold position. Finish by lifting arms up, either side of your ears, elbows bent – like a traditional strong woman pose!

It’s clear Lorraine works hard to stay healthy and she says Maxine’s class works her mind too. ‘I have to use my brain to remember the steps – it’s mental fitness! It’s also a great stress buster because as soon as I start the class all I think about is the music and the moves.’ Both women hit milestone birthdays in three years’ time. At 50, Maxine hopes to still be teaching and, at 60, Lorraine hopes to still be learning. ‘We have women in the class from teenage to 70,’ says Lorraine, ‘so I’ve got no excuse!’ Just as Lorraine gets ready to smile in front of the camera, work resistance bands with her pal and have a giggle, she whispers: ‘And I’d never say never to running another marathon for my 60th birthday, too!’ Watch this space…

Maxine says… ‘When you do our new DVD at home, I want you to give me lots of dirty looks because that means you’re working hard! The Bingo Wing Blaster section, which has toned Lorraine’s arms, is tough – really tough! Our new feature is my Dance Floor Ready Masterclass. If you’re worried about not getting the steps, this is for you. The four sections of the DVD work the areas we all worry about – Max Out Cardio, Jelly Belly Blitz, Bingo Wing Blaster and Legs And Co. There’s also a resistance band section – weight training without the weights! If you just go through the motions to an easy workout, you won’t see results, so you have to push yourself hard. I want to get you dancing hard – and disguising the exercise element! Women come to life on a dance floor and that’s what I want you to do.’

Good for

toNEd ARMS

»Maxi Twist Stand with feet slightly wider than Good for shoulder-width apart. Clench your A tRIM fists to engage the arms and bring WAISt them up to shoulder height (as if about to box). Using your arms for momentum, twist at your waist from side to side, keeping knees bent. Keep on the balls of your feet so you can twist easily.

»Maxi Squat Stand with feet shoulder-width apart. Bend your knees slightly, arms in front of you, palms together with elbows bent. Stick your bottom out and sit down in a squat as far as you can go.

Good for

A FIRM BUM

Good for

LEAN LEGS

» Maxi Lunge Start with one foot in front of the other and engage your arms by your side, with clenched fists. Lunge so the calf of your back leg is parallel to the floor, bending your arms up towards your chest. Repeat 10 times, then swap legs.

FIT & WELL 9

Words Jo Willacy Photos Nicky Johnston Styling Kellie Daggett Make-up Helen Hand Lorraine wears Racerback bra, £25, Asics (asics.com); vest, £30, Sweaty Betty (sweatybetty.com); HeatGear Armour Printed Capri leggings, £25, Under Armour (underarmour.co.uk); trainers, £90, Brooks (brooksrunning.com) Maxine wears Crop top, £48, leggings, £74, Lorna Jane (lornajane.co.uk); trainers, £145, Asics (asics.com) Props Bodymax power bands, from £8.50, Powerhouse Fitness (powerhouse-fitness.co.uk/bodymax-power-bands.php)

day. I wear an activity tracker so I track my steps and make sure I hit 10,000 a day. If I don’t, I walk round my living room at the end of the day to get my steps up!’ Lorraine also performs one element of her dance aerobics class in her living room. ‘We use a resistance band in some routines and I use that at home – and on holiday, I just pack it in my case! I do it twice through to oops Upside your Head. The bands really work your arms, but you’re holding in your stomach as well. My core is so strong now.’ At weekends, it’s back to walking with her husband, Steve. ‘We go yomping up hills where we live in Perthshire.’

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Quick fixes

feelbetterFAST SHOP THIS

Dreaming of holidays in the sun? Us too! Get in the mood and boost your fitness with a swim workout in one of the new Swimshapes from Zoggs (zoggs.com), designed to flatter your shape. We love this Zen Resort Trinity Twistback Swimsuit, £35, with its tummy control panel and vibrant colour.

That’s the number of minutes’ sleep we miss out on each night, says a study by Loughborough University. That’s double the amount men miss out on – and 42% of us blame our partner’s snoring! It tots up to 10 days per year, putting us at risk of obesity, type 2 diabetes and depression. To help you sleep, turn to page 28.

Words Jo Willacy Photos iStockphoto.com

The best time to… lift weights… Midday. Testosterone levels drop during the day but it’s a hormone (yes, us girls need it, too!) that’s vital for power when you work out. Studies show our muscles’ power and strength are at their highest around noon, making lunchtime the perfect slot for your resistance training workout. Sounds like the ideal power lunch!

Cold WeatheR

280 257 calS

calS

200

iCe sKating/ RolleR sKating

calS

250

200

Jogging

calS

shovelling snoW*

calS

RaKing leaves

*Swap arms every 5 mins

120 calS

WaRm WeatheR

get outside!

Working out when it’s cold can help you burn even more calories than working out in warm weather. Studies show that your metabolic rate increases in cold temperatures because staying warm requires more work from your body. See what you could torch in 30 minutes…

40%

of our teeth remain unbrushed every day with normal brushing. Remove trapped food and clean in between those tricky gaps with TePe’s new EasyPick flexible interdental picks (£4/36, Boots). They come in a handy travel case, perfect for your handbag.

#fitandWellWisdom ‘I used to think losing made you more hungry… Now I realise winning is the biggest motivation’ Andy Murray

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

FIT & WELL 11

The

happy tumplan Feeling bloated and lacklustre? Waist size increasing for no reason? The latest research says it’s all about your gut… he G Plan diet, created by nutritionist Amanda Hamilton, helps you eat meals that boost your gut health and lose weight. The promise is that it’s not a diet of restriction but one of abundance and diversity. It has particular benefits if you feel bloated, are low in energy, or experience indigestion and heartburn. The science biT Your gut contains trillions of microbes, which help you digest food. They also provide enzymes and vitamins, and

T compiled by Jo Willacy Photos iStockphoto.com

The Rules

The G Plan diet is divided into three phases. » Try to stick to three meals a day. »Vegetables should make up at least half of your plate at every meal. » Your protein intake should be palm-sized. » If you do need a snack, don’t have more than two a day. The aim is to eliminate grazing. If you’re hungry between meals, try drinking a glass of water or a herbal tea. » If weight loss is your main goal, take a photo of yourself before you start, note your weight and waist, hip, arm and thigh measurements.

12 FIT & WELL

Lose

10lb in 21 days

control the calories you absorb. Most of the bacteria in your body is found in your gut. Bacteria is known as your microbiota and collectively they form your microbiome. Everyone’s microbiome is unique – if it’s out of balance, your overall health is affected. Gut microbes affect your metabolism, altering the way you store your fat, so the wrong mix of microbes doesn’t bode well for your waistline. By introducing foods that are friendly to your microbiome, you’re likely to lose weight, have more energy and clearer skin.

PhAse 1: ResT (5 dAys)

Start each day with a mug of hot water, a slice of lemon and a few thin slices of ginger, followed by a smoothie. Lunch and dinner are lightly cooked, not raw. Off the menu: Processed foods, added sugar, alcohol, gluten, dairy, carbonated drinks and certain vegetables (potatoes, tomatoes, aubergines, peppers). Limited fOOds: Grains, caffeine (two cups of green tea a day max), beans and pulses. the aim: To temporarily swap common gut irritants for gut-soothing foods. the bOnus: Your weight loss will get a kick-start – and no more bloating.

PhAse 2: Re-WIld (9 dAys)

The purpose of the second phase is to reintroduce friendly prebiotics and probiotics to support the friendly bacteria in your gut. On the menu: Fermented foods and drinks to increase the healthy microbes in your gut – think kefir, kombucha, pickles. Limited fOOds: Beans and pulses, with eggs gradually reintroduced. the aim: Continue with gut-soothing foods, but add in gut-boosting prebiotic and probiotic foods. the bOnus: Diversity. That’s the G Plan Diet’s buzzword!

diet trend dinner

Stuffed peppers

BREAKFAST all the smoothies are based on bananas, which are packed with gut-friendly prebiotic fibre.

2 SERVINGS » 1tsp harissa paste (leave this out if your digestion is very sensitive) » 2 red peppers » 1tbsp olive oil » 1tbsp pine nuts » 80g feta cheese, crumbled » 1 courgette, grated » 1 tomato, diced » 1 handful of chopped basil » Sea salt flakes and pepper » Green salad, to serve Your choice of protein » 120g salmon fillet » 120g chicken breast » 200g canned green lentils, rinsed and drained

Phase One breakfast

Berry banana

Did you know?

The bacteria that live in the lower part of your gut weigh 3lb

1 SERVING » 2tbsp mixed berries, fresh or frozen » ½ banana » 150ml non-dairy milk, coconut water or water » 1tbsp gluten-free oats Phase 2: Replace some or all of the liquid with probiotic-rich, dairy or coconut kefir. Phase 3: Replace some or all of the liquid with natural or Greek yogurt for an extra protein boost.

LUNCHES AND DINNERS the idea of this diet is that a portion of dinner becomes lunch the next day, and vice versa. ideal if time is against you! several recipes are designed to be made in larger batches and frozen. LunCh

PhAse 3: RebAlAnce (7 dAys)

This is the week where you become the decision maker. As gut-irritant foods are gradually reintroduced, you have to determine how or whether it affects you. It’s also all about maintenance of the diet for the future. On the menu: The full repertoire of the G Plan diet recipes. the aim: Reintroducing possible gut irritants – dairy, gluten and chilli - that were eliminated in Phase 1. the bOnus: A small glass of red wine every few days! Don’t forget to weigh and measure yourself at the end of the 21 days.

Butternut squash salad 1 SERVING » Butternut squash (¼ of a whole roasted butternut squash) » 1 handful of spinach » 6 cherry tomatoes, halved » 1½tsp sesame seeds » 1 apple, diced (skin on) » 2tsp extra virgin olive oil » Juice of ½ lemon » Sea salt flakes and pepper » 1tbsp sauerkraut or kimchi, to serve (optional; these fermented vegetables, which increase the gut benefits, have quite a strong taste so serve on the side until you are used to them) 1 Place all the ingredients in a bowl and toss well to mix.

1 Preheat the oven to 180°C, Gas 4. Rub the salmon or chicken with the harissa paste (if using) and marinate for 30 mins. Transfer to an ovenproof dish, cover and bake until cooked through. 2 Slice the tops off the peppers and scoop out the seeds. 3 Place in an ovenproof dish, drizzle with oil and bake for 10 mins. At the same time, spread pine nuts on a baking sheet and bake until golden. 4 Place pine nuts in a bowl with the feta, courgette, tomato and basil. Season and mix well. If using lentils, add them with the harissa. 5 Remove peppers from the oven and stuff with the feta mixture. Return them to the oven and bake for 10–15 mins. 6 Serve one stuffed pepper with your chicken or fish and a green salad. 7 Save the other pepper for lunch the next day.

The G Plan Diet by Amanda Hamilton & Hannah Ebelthite is published by Aster, £8.99 FIT & WELL 13

e t s fa

r t s

14 FIT & WELL

#FIT IN

r e ger n o r

minutes

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we 2017. But ’re u o y w kno time too, n o rt o sh not only so we’ve that e n ti ing rou a fat-melt an hour, u o lf y a h n e st giv ody in ju b r u o rkouts y d two wo will blitz combine o ls a e ’v s. b u t we m result r maximu ge t into one fo portant to im ow it’s mes ti r u fo We all kn p three to u te ra ose rt ust off th our hea time to d ’s it But did . so , g k a we e et movin g d n a s e o is just running sh t strength training a our th t ke e p s y yo u k n ow cardio? ‘I s a help t n n a a c rt d as impo strong an s le tt. sc u dm lains S co bones an lism,’ exp o b ta e . m r rance rais e you our endu n boost y e v e ed d n n a c le b It hy we’ve ne ti u S o that’s w ro th nd streng a g in n n a ru imate for the ult together est part? b e And th workout. , so n e e d yo u You only time, y n a is th o yo u c a n d e end th . A n d by anywhere uld feel o sh u o nth, y of the mo leaner. n ge r a n d fitter, stro

The

2 in 1 wo rkout

FIT & WELL 15

Your total body blitz wo ‘Keep your body progressing by slightly overreaching in your training sessions in order to get stronger,’ says Scott. If your form is slipping during the strength exercises, do them first.

WeeK 2 WeeK 3 WeeK 4

*up The NumbeR of RepS if ThiS iS becomiNg Too eaSy **if you have Time, RepeaT ciRcuiT

WeeK 1

workout 1 workout 2 workout 3 workout 4 Strength session Support and build up your joints Squat Glute bridge Lunge (each side) Step-ups Tricep dips 1st set = 6 reps each*, 2nd set = 8 reps, 3rd set = 10 reps 15-minute moderate run

Fartlek session Improve speed and fitness Run – 90 secs slow and 30 secs fast x 4 10 x slow calf raises 10 x mcKenzie press-ups. 10 x side lunges (each side) 10 x V-ups 10 x stair jumps Repeat routine twice and aim for a 3rd

Sprints & circuits Develop power and make long runs easier Sprint 30m, rest 30 secs, then sprint back Repeat x 6. mountain climbers. Plank Ab crunches. Leg raises. Donkey kicks 1st round = 20 secs each exercise, 2nd = 30 secs, 3rd = 40 secs, 4th = 50 secs**

Mobility & endurance Keeps you supple Run – 20 mins low-moderate intensity 10 x walking spiderman Wall sit 3 x 30 secs 10 x leg swings 10 x alternating superman 10 x object pick-up

Repeat as above but up the number of reps by 2 in each set

Repeat as above but complete 12 reps of each exercise. Aim to repeat this whole routine 3 x

Repeat as above but sprint for 40m and rest for 40 secs. Repeat circuit twice (rest for 1 min in between rounds)

Repeat as above, but complete 12 reps of each exercise

Repeat as week 1 but try a one leg glute bridge and perform a slow cadence tricep dip (take 5 secs to go up and down)

Run – 60 secs slow and 60 secs fast x 4 Repeat exercises as in week 2

Sprint 30m, jog 30m, sprint 40m, jog 40m, sprint 50m, jog 50m, sprint 60m, jog 60m Repeat exercises as above, but try and complete 3 circuits

Repeat as above, but complete 14 reps of each exercise. And perform wall sit 3 x 40 secs

Repeat as week 3, but up the number of reps on each exercise by 2

Run – 45 secs slow, 75 secs fast x 4 Perform 12 reps of each exercise and repeat x 3

Repeat running from week 2. Repeat strength exercise from week 3, but try and complete 4 rounds

Repeat as above, but complete 16 reps of each exercise

A fartlek session is where the terrain and pace are continually varied.

WHAT IT ALL mEANS Scott’s moves explained Words Natalia Lubomirski Photos iStockphoto.com

» Glute bridge Lie down on your back. Bend knees so your feet are flat on the floor. Drive through heels, lift hips toward sky and squeeze glutes. Hold for 3 seconds and return to start.

» Tricep dip Stand with your back towards a chair seat. Place hands on edge of seat and

16 FIT & WELL

bend legs (so they form right angles). Bend elbows and lower your bottom down to the floor and rise back up.

» McKenzie press-ups Lie on your front and place hands on the floor slightly wider than shoulder-width. Press hands into the ground and lift your chest to the ceiling without raising hips

or legs off the ground. Arch your back, then slowly lower yourself to the ground.

» V-Ups Lie on your back with hands and legs straight out. Without rounding your back, bring hands and feet up at the same time and attempt to touch your hands and feet at highest point possible. Slowly return to starting position.

» Leg raises Lie flat on your back and place hands on the floor next to your sides. Engage your core, lift feet off the floor until hips are at 90 degrees. Pause, then slowly lower without allowing your feet to touch the ground.

» Donkey kicks From all-4 position, flex your

#FIT IN

orkout

minutes

Fuel up!

Ramp up youR RuN Train at different intensities to maximise your results. Include sprints, hill runs and long-distance routes into your regime.

knee so your foot is facing the ceiling. From there push your foot straight towards the ceiling. Lower down and repeat on other side.

» Walking spiderman Start in plank. Crawl forward by bringing right hand and bent left knee forward. Continue, alternating lead arm and legs.

» Leg swings Stand with feet together, facing forwards and arms out wide to side. Raise right leg out to side, balancing on left foot. Swing right leg in front of left, then swing it back to the side. Repeat on other side.

» Alternating superman Lie face down, with arms

stretched out in front of you. Keep head and neck straight. Simultaneously raise one arm and the opposite leg. Pause, then lower back down. Repeat with opposite arm and leg.

» Object pick-up Place small objects on the floor in front of you, such as marbles, then using your toes pick them up and place them into a bowl.

PRE-TRAINING Eating before exercise can help prevent low blood sugar, which can lead to fatigue. 90 minutes to go before your workout eat: >> Oats, fruit and honey Oats are packed with fibre so will encourage a steady release of carbohydrates into your bloodstream to keep you energy levels consistent throughout your routine. They also contain vitamin B to convert carbs into energy. If you only have 20-30 minutes to go before your workout, eat: >> A fruit smoothie The carbs from the fruit will break down quickly for an instant energy hit and the protein will be used later to help prevent muscle breakdown. 200ml almond milk + ½ cup raspberries + 1tsp spirulina + 4 squares 90% organic dark chocolate + a pinch cinnamon = Scott’s top smoothie POST TRAINING Eat high GI carbs straight after to replenish energy, eg, a piece of fruit. But avoid this if fat loss is your primary goal. This can be followed by a balanced meal an hour later, such as chicken, sweet potato and salad.

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

FIT & WELL 17

Meet my bff

(ThaT’s besT fiTness friend) Starting a new fitness regime can be hard – but by working out with a friend, these women were able to succeed!

‘LOyALTy AND fRIeNDSHIP GOT uS THROuGH A MARATHON’ Mandy Rees, 45, lives in Birmingham with her husband Keri and daughters Grace, 14, and Neave, 10 ‘I first met Helen when our daughters started a gym class together in 2010. I mentioned I wanted to shift my baby weight. ‘Come running with me!’ she suggested, explaining that she’d just taken it up in a bid to shed a few pounds. At first I was daunted, but Helen encouraged me. ‘It’ll be fun doing it together!’ she said. Nervously, I met her after the school drop-off and we hit the streets. I found it tough, but I paced myself and my fitness began to improve. Helen was a little fitter, having already started running, but she was very patient with me and never made me feel inadequate. We soon began to run a 5km route come rain or shine, three times per week – and amazingly I started to look forward to it! We could chat as we ran. Putting the world to rights was therapeutic! In 2011, Helen suggested we try running the London

18 FIT & WELL

Marathon. It was a huge aim, but I decided it was my turn to support her after all she’d done for me in the early days. During the marathon, loyalty and friendship kept us going. I’d have stopped at around mile 16 without Helen, then when she hit a low point just before the finish I found myself egging her on. Now, we’ve run five marathons together and started a fun group called Popcorn, encouraging other mums to join us after a few expressed interest having seen us in our running gear. Our little group now has over 30 members and we connect online to cheer each other on! Six years on, I’m unrecognisable – a regular runner, I’ve also taken up yoga and became a teacher in 2014. I’d advise anyone who wants to get fit to just go for it. Better yet, do it with a friend!’

Helen (left) and Mandy inspire each other – and their other friends

ReAL INSPIRATION

‘I kNeW SHe WAS ReLyING ON Me’

Trish has encouraged Sue (right) all the way along

afTer before

Sue Richards, 38, lives in Birmingham with her husband Duncan, 42, and children Joshua, 12, and Ruby, eight ‘I’d always been quite unfit, and was around 11st when I left school in 1994. Working as a sales rep, I often snacked in my car and didn’t feel I had time to exercise. After my daughter Ruby was born in 2008, I tipped the scales at almost 18st. It was 2009 when I got my wake-up call. I was carrying Ruby upstairs and had to stop for a rest – I could barely breathe. I began to worry that I wasn’t fit enough to be a good mum. Overwhelmed, I confided in my friend Trish. She lived next door and we’d often have a cup

Words Gillian Harvey Photos Caters News

‘We’D PICk eACH OTHeR uP WHeN We feLT DOWN’ Lorraine Scott Young, 34, lives in Egremont, Cumbria, with her husband Dean, daughter Jamie, 13, and son Joe, 10 ‘Growing up, I’d always been quite slim, and coming from a military background, I was super-fit. But after my daughter Jamie was diagnosed with severe autism in 2010, I was so focused on her care, I neglected myself. By 2015 I was a size 16 and weighed over 11st. My cousin Julia, 34, had also put weight on over the years. One day in 2015 when we were chatting, she mentioned the Couch To 5k Challenge. ‘Let’s do it together!’ she suggested, having heard great things about the programme. Having a joint goal made the idea seem fun, so I agreed. We began walking three times a week, then running as we got fitter, and joined a slimming group to learn about nutrition. As our fitness improved, we started an aerobics

of coffee together. She offered to help me – but I wasn’t confident enough to join an exercise class at my size. She completely understood me and suggested we walk – she needed to lose a stone too, she told me, so I’d be helping her! We started off walking three miles around the streets near home. The route took around an hour and a half at first, but we tried to pick up the pace each time. After a few weeks, we began to include a few short bursts of jogging and reduced our time to 40 minutes. The fact that I knew Trish was relying on me too gave me the impetus I needed to succeed – and by Christmas that year, I was fitter than I’d ever been. I’ve kept it up, too, and even did a half-marathon in 2014, weighing just 9st 9lb. I’ll always be grateful that Trish helped me to kick-start a new, fitter phase in my life.’

The cousins allow themselves treats for results

class three times a week. It was tough – some of the moves were very fast – but we didn’t take ourselves too seriously and we got through it with laughter. We’d also reward ourselves on our success – last summer we treated ourselves to Rod Stewart tickets – and pick each other up when we felt down. I’ve also really enjoyed the head space that comes with our workouts. My endorphins have gone through the roof and I’m much happier. Now, I’m 8st 4lb and a size 8, but I’d never have got there Julia and Lorraine without Julia.’ (right) have made real progress

FIT & WELL 19

e h t f o n r u Ret

! b r ca

eating rb a -c w lo ls a e v re h rc a As new rese now time it is r, e sw n a e th e b t o plans may n r diets? u o to in ck a b rb ca e th to welcome

o carb or not to carb? With Atkins, Dukan and Paleo, the answer has generally been ‘avoid bread’. But is this carb-phobic approach right? According to nutritional therapist Sophie Higgins (morefit.co.uk), carbs are essential to a healthy, balanced lifestyle. ‘They are your body and brain’s preferred source of energy. Without glucose, you can

experience dips in energy, mood and cognitive function.’ But choosing the right carbs is key. ‘Avoid refined, processed types like white pasta, bread, rice and sugar-rich foods,’ adds Sophie. ‘These trigger sugar spikes that can increase appetite and the release of metabolism-lowering cortisol, while your body stores unused sugar as fat.’

Hulled barley can help with hormone-related issues, such as PCOS and PMS.

New carbs oN the block good news for carb-oholics! a whole bunch of new (well, rather ancient) grains are back in vogue, which help weight loss while delivering health benefits. ‘These ancient grains aren’t processed, so are easier to digest,’ explains sophie. ‘many are also low or gluten-free and contain essential minerals, vitamins and phytonutrients, plus protein. They’re also high in fibre, so you feel fuller longer.’ Try these…

20 FIT & WELL

amaranTh The beneFiTs Made from the buds of the amaranth plant, this contains omega-3 and high levels of calcium, manganese, iron and protein. simple swap Great for adding heartiness to stews or soups, and a good option instead of tabbouleh. Cals per 100g (Cooked) 155

buCkwheaT The beneFiTs Gluten-free and high in manganese, magnesium and copper, this fruit seed can boost immunity, heart health and lower blood pressure. simple swap Use in place of flour when making muffins, pancakes or veggie burgers. Cals per 100g (Cooked) 140

Did you know?

spelT The beneFiTs High in vitamin B2, manganese, niacin, thiamin, copper and magnesium, it can help boost bone, joint and heart health. simple swap Makes a good porridge or use the flour for baking bread. Cals per 100g (Cooked) 174

kamuT The beneFiTs Rich in manganese, magnesium and niacin, kamut is protein rich, and aids in heart and bone health. simple swap A good rice substitute, plus switch kamut flour and pasta for white varieties. Cals per 100g (raw) 343

Is It healthy?

Proof carbs areN’t the eNemy? New research suggests that low-carb diets may not be as effective as we thought. In a recent study led by the National Institutes of Health, results showed a low-carb diet doesn’t necessarily shift the pounds. A group of overweight patients were confined to hospital for two months, where they were first kept on their regular carb-rich diets, then after a month moved on to a low-carb diet

(while still eating the same amount of protein and calories). Although insulin levels dropped on the second diet, the patients surprisingly lost weight far more quickly on the first. Other studies have shown that low-carb diets can outperform standard diets over the long term, but the difference is marginal – just 1kg over a year. So cutting out carbs may not be the quick-fix route to weight loss.

Portion control Before you float off into a carb daydream, this doesn’t mean you can scoff slices of toast or pile up the pasta bowl. Portion control is everything. Many look to the Eatwell plate as a guide to food splits and portion sizes but Sophie suggests tweaking this slightly. ‘The Eatwell plate is out of date. It’s great there’s a healthy portion of fruit and veg, but there’s also an equal portion of carbs with lots of white, refined carbs included,’ she says. Instead, Sophie suggests the following: iF exerCising… ‘It depends on your goal, but you need carbs to maintain a fuel supply to the brain, to keep the immune system healthy, for thyroid function and to spare protein, which if used as your main energy source can lead to muscle loss and wastage,’ she explains.

TeFF

Farro The beneFiTs Rich in B vitamins, zinc and iron, it’s great for cardiovascular health and reducing inflammation. simple swap This nuttytasting grain is great in a salad with roasted veg, or as a rice alternative in risotto. Cals per 100g (Cooked) 160

Words Laura Jane MacBeth Photos Getty, iStockphoto.com

The beneFiTs High in calcium, protein and iron, teff contains antioxidants and vit C, and can help boost digestive health and weight loss. simple swap Works well with vegetables in a stew, in meatballs and fritters, or as a porridge substitute. Cals per 100g (raw) 367

40% complex carbs and fibrous vegetables

30% healthy fat

30% protein

iF noT exerCising

20% healthy fat

30% protein

50% complex carbs and fibrous vegetables

iF exerCising For musCle gain

20% complex carbs and fibrous veg

35% healthy fat

45% protein

iF exerCising For weighT loss

Find what works There’s no one-size-fits-all approach to carb intake. ‘There are a lot of factors to consider – from body type to metabolism, as well as how much exercise you do,’ says Sophie. ‘Try to work with a trainer and nutritionist who can tailor this ratio and track changes in your body. There’s also an element of trial and error – keep a food diary or use a tracking app such as MyFitnessPal so you can notice patterns and work out the right approach for you.’ FIT & WELL 21

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Food Fixes

Build the perfect

curry Fancy a healthy winter warmer with a little kick? Dietician Emer Delaney shares her top spicy suppers

Protein

Vegetable

Sauce

Curry ideas

1 + 8 + 11 1

Paneer

Tomatoes

Rogan josh

Great for veggies, paneer is high in protein and a source of calcium. Mix with spinach – rich in iron and fibre – spices and reduced-fat cream for a low-cal dinner.

2 + 7 + 10 High in fibre and protein, lentils are a great base for any curry. Add in carotenoid-rich sweet potatoes and top with a chilli and tomato masala sauce for added antioxidants.

Lentils

Okra

Masala

3+6+9 Combine iron-rich lamb with vitamin C-rich okra and top with a rogan josh sauce – the garlic and ginger will give you a much-needed immunity boost for the winter.

4 + 5 + 12 3

Lamb

Sweet potato

Half-fat cream

Mix prawns – high in protein, low in fat – with lycopene-rich tomatoes. Up the vitamin and mineral content with a low-fat coconut-based sauce.

Photos iStockphoto.com

#fitandwellfood

Prawns

Spinach

Coconut

For more information, visit myprivatediet.com/@MyPrivateDietRD

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

FIT & WELL 23

Get fit

Whatever way you plan to get in shape in 2017, you can cre

Yoga fans

Think loose-fitting and comfortable when picking your new-season yoga look

Winter hikers

Don’t let the cold stop you burning calories. Having the right kit is a must for exercising outdoors

Boost Buy Socks, £14.99, bridgedale.com Goodbye blisters, hello comfort!

Top, £14.99, sizes 6-16, Karrimor Feel dry, even when you work up a sweat

Top, £40, sizes 8-16, boudavida.com Made with soft-touch, fast-drying fabric

Headband, £13, buffwear.co.uk Keep hair out of your eyes when you need to focus

Jacket, £99.99, sizes 8-16, madison.co.uk Small, packable and it’s reflective, so you’ll stay safe in the dark

Hat, £25, haglofs. com/gb/en Stay warm and you’ll stay out for longer

Leggings, £75, sizes xs-l, thenorthface.co.uk With moisture-wicking FlashDry technology

Sports bra, £12, and leggings, £15, both sizes 6-12, missyempire.com Stay on trend and in control when you stretch Top, £9.99, sizes 6-l6, New Look So versatile!

Boost Buy

Fitness mat, £4.99, Lidl Having your own mat makes practising the Downward Dog at home a breeze

24 FIT & WELL

Trainers, £119.99, keenfootwear.com Waterproof and with great ankle support

Compiled by Faye M Smith

Top, £14.99, sizes 6-l6, New Look Great for staying snug before you’ve warmed up

Gilet, £139, sizes x-sl, Norrona at primaloft.com With PrimaLoft Silver Insulation Active insulation, so excess heat and moisture escapes without you knowing

Fit kit

Look fab!

ate the ultimate capsule outfit with these new buys

gYm bunnies

These gym must-haves are perfect for all types of calorie-burning classes

running stars

Whether you’re on the treadmill or taking on a hill, it’s all about layering up the right way Leggings, £29.99, sizes 6-14, proskins.co Made with compression fabric to help beat post-workout stiffness

Gym bag, £60, haglofs.com/gb/en Roomy for all your essentials

Boost Buy

Hoody, £32, sizes 4-16, Pink Soda Sport at jdsports.co.uk Go from studio to street to sofa in style

Sports bra, sizes s-xl, £25.95, proskins.co Double-lined support to hold you in place

Trainers, £85, thenorthface.co.uk Lightweight, breathable and tough enough for any workout

Sports bra, £19.99, sizes xs-l, H&M Top, £22, leggings, Stay secure when you’re £28, both sizes xs-l, hitting your stride and gloves, £12, all River Island

Leggings, £30, sizes 8-16, ellesse. co.uk A wide waistband helps these remain firmly in place

Top, £18, sizes xs-xl, Adidas at jdsports.co.uk Stand out for all the right reasons

Bottle, £3.99, Lidl Staying hydrated is essential

Top, £9.99, sizes s-xl, lesara.co.uk Bargain buy!

Boost Buy

Jacket, £24.99, sizes 6-16, Karrimor Be warm with a clever soft fleece lining

Scarf, £21, buffwear.co.uk Can be worn as a neck warmer or headband, plus has reflective strips for safety

Trainers, £60, ellesse.co.uk A retro look with breathable panels

FIT & WELL 25

W ho s a id lo ok i ng a s a m a z i n g h s? to take age

t n a Instuty

Bea ts s o o B 26 FIT & WELL

5 minute fixes

6 add voluMe

1 Cool triCk

No time for a bouncy blow-dry? Flip hair upside down and rub a little talcum powder into the roots. Spritz with hairspray, then brush through for long-lasting oomph. We love L’Oréal Elnett Satin Normal Strength Hairspray, £6.70.

Keep your eye cream in the fridge to turbocharge its de-puffing power. Instant anti-ageing!

2 Multitasking hero

7 resCue roots

Save time and cash by keeping a tin of Vaseline Lip Therapy, £1.95, on hand to nourish lips, groom brows, soothe cuticles and gloss up your eyelashes on the go.

Disguise grey roots by swapping a straight parting for a zigzag one. Dark-haired ladies can also touch up silver strands with mascara.

8 sMooth pins

3 instant faCelift

Run out of shaving foam? Hair conditioner makes a great substitute and leaves legs feeling silky smooth.

Copy Kate Moss and plunge your face into a bowl of iced cucumber water first thing in the morning for a speedy facelift. ‘It tightens everything,’ Kate says.

9 egg on your faCe

4 aCe your base

Shrink your pores and give your complexion a boost by applying a whisked egg white to clean skin for a five-minute mask. Perfect before a night out.

Mix a pea-sized blob of primer with your usual foundation. Not only does it save time and give your base extra staying power, but it offers you lighter, more translucent coverage. We love Smashbox Photo Finish Hydrating Foundation Primer, £28.

10 get up and glow

Photos iStockphoto.com

5 taMe the frizz

If your hair’s fluffy by lunchtime, just wet your hands and smooth through the lengths and ends for a few minutes. The water will help reactivate any product you applied earlier. Or after applying hand cream, run palms lightly over your hair for the same effect.

Going out after work? There’s no need to remove all your make-up and start over. Pat some lightweight moisturiser, like Nivea Daily Essentials Light Moisturising Day Cream, £4.10, over your base to create a fresh, luminous look.

THE ONE THINGÉ I swear by ‘I use acne.org products when I have a breakout – they’re the only ones that work.’ Sophie Rockey

‘Soap & Glory Face Soap And Clarity 3-in-1 Daily Detox Vitamin C Facial Wash is brill!’ Jodie-Leigh Green

‘Coconut butter on your face at night makes skin look amazing. I wish I did it more often.’ Kirstin Watson

FIT & WELL 27

sleep be Whether you struggle to fall asleep, wake up during the night, or just can’t get out of bed in the morning, sleep physiologist Dr Guy Meadows reveals how you can get the best kip of your life

Sleep: what’s the big deal? ‘My 96-year-old grandma has spent 32 years of her life asleep in bed,’ says Guy. ‘She’s not infirm or lazy, it’s just that humans need to spend a third of their lives sleeping.’ It perks up our immune system, essential at this time of year, and regulates the hormones that control appetite and boost our mood, helping us combat stress, anxiety and depression.

#SLEEPhACk

Just lying in bed is beneficial, as you’re still saving energy for the following day.

Can’t get to sleep

Despite having a tiring day, when you get into bed you feel wide awake, your brain is whirring and you can’t drop off. SORT IT Wind down for 30 minutes before bed. Checking your Facebook feed just before you turn your light out may be stopping you from falling asleep and affecting your sleep quality. ‘This is because blue light can interrupt your melatonin production (which helps control your sleep/wake cycles),’ explains Guy. ‘So dim the lights, close your laptop and switch off the TV and your phone. Instead,

28 FIT & WELL

Waking up in the middle oF the night You often wake up around 3am, mind racing and panic setting in as you count down the hours left until you have to get up. SORT IT Don’t struggle with sleeplessness. Guy recommends trying acceptance and commitment therapy, which works for those of you who can’t get to sleep and those who wake up in the middle of the night. It’s all about accepting and acknowledging the negative thoughts that go through your mind when you can’t sleep, instead of battling with them and trying to block them, which can be exhausting. ‘Say, ‘I notice my mind telling me I’m not going

perform calming activities, such as packing your bag for the next day and brushing your teeth, to allow your body and mind to transition from being awake to being prepared to fall asleep. Download Eye Care Browser app (iOS) or Night Shift app (Android) – both cut blue light from your screens for a more restful slumber. TRY ThIS Clipper Fairtrade Super Green organic decaf, £1.99/20. With a blend of calming camomile, lavender and soothing lemon balm, it will induce a Zen-like tranquillity before lights out.

#SLEEPhACk

to cope if I don’t get to sleep now.’ Then let that thought go and practise a mindful activity, such as noticing the feel of the duvet on your feet, or the rise and fall of your breath,’ explains Guy. Stay in bed. Many sleep experts may advise getting out of bed if you can’t sleep, but Guy believes this won’t solve the problem. ‘You need to learn how to be OK with being awake and feeling anxious. Avoiding the problem won’t resolve it,’ he says.

a restless night

You think you’ve slept well but don’t feel rested. SORT IT Improve sleep quality Snoring and the more severe condition sleep apnoea can impact your sleep. Sleep apnoea is where your airway becomes restricted or obstructed at night. Oxygen decreases and CO2 increases, causing a sharp intake in breath, which wakes you up, fragmenting your sleep. You’re often not aware of this, so you’ll feel exhausted the next day without knowing why. TRY ThESE TRICkS Shift the fat. If your neck is thicker than 16½in, your risk increases, as the weight

A snake plant in your bedroom will boost air quality, as it absorbs CO² and releases oxygen.

presses down on your windpipe and narrows or blocks your airway. Lie on your side. This will reduce the pressure on your windpipe. Be allergy aware. Dairy intolerances can make you produce excessive mucus that can coat your airway and reduce oxygen flow. Read the label. Antihistamines in certain medicines, and alcohol, can cause your muscles to relax and snoring to set in.

r ettie n 2017

Sort it!

201lt7h hea s hack

Feeling groggy in the morning Never mind – hitting that snooze button six times should sort it, right? SORT IT Wake up at the right time. Sleep cycles last around 90 minutes, and waking up mid one can make you feel muzzy first thing. ‘Calculate the best time to set your alarm, depending on when you go to sleep,’ says Guy. So, for example, if you hit the hay at 11:30pm, set your wake up time for 7am.

See the light. A great night’s sleep begins the moment you wake up, as the amount of sunlight you get during the day can impact your sleep/wake cycle. ‘Get plenty of light first thing,’ says Guy. It triggers production of the hormones serotonin (crucial in regulating your body clock) and cortisol, for that raring-to-go feeling. Plus, it will help your body count down to when it’s time for some shut-eye again.

TRY ThIS If you’re struggling to get morning light, try these Luminette light therapy glasses, £199, amazon.co.uk (left). Just 20 minutes of these white and blue lights will kick-start your day. Say night night to the snooze button. ‘When the alarm goes off, get out of bed,’ says Guy. ‘Snoozing fragments your sleep and could undo all the good work after a restful night’s sleep.’ You’re better off setting your alarm for the later time.

FIT & WELL 29

Words Natalia Lubomirski Photos iStockphoto.com Bensons For Beds has joined forces with Dr Guy Meadows and The Sleep School to help the nation get a better night’s sleep. Visit bensonsforbeds.co.uk/sleep-school

tip

If you want to be a morning lark, rather than a night owl, do so gradually. Aim to get up 10 minutes earlier every day.

Need motivatioN?

Ask Davina! Davina McCall reveals her tips for starting, and sticking at, a workout regime. Sorted!

ith 15 fitness DVDs under her belt – including her latest one, 30 Day Fat Burn – TV presenter Davina McCall is the ultimate role model for fitness, health and vitality. At 49, her toned figure and rockhard abs say all that needs to be said about her passion for working out. Here, she reveals her top tips to help keep you on track this year – and for life!

‘Being fit is amazing for your sex life’ #

201lt7h hea s hack

30 FIT & WELL

Star InSpIratIon sTarTing a fiTness kick?

Davina’s three-point plan: ‘The first thing I’d recommend is find a fitness buddy. Motivating yourself is really difficult but if you work out with a friend you’ll encourage each other. Try meeting after the school run or get her to bring her baby over to your house and work out together. There’s always an element of competitive spirit that comes with being with a friend that means you push yourself that little bit further.’ ‘Don’t faff around without a plan. If you work out at home you’ll always find a reason to stop exercising early: ‘Oh, the phone rang’ type of excuse. But if you’re exercising to a DVD and you’re in the middle of a workout, you’re much more likely to carry on – it’s much more inspiring and it pushes you harder. I always work out to my DVDs, I never just muck about with the odd weight here or the odd lunge there.’ ‘Sign up for something. It’s so motivational. On this time next Year, we had so many people gain so much self-esteem from signing up for a challenge. One woman did a 100k walk as part of her fitness and weight-loss journey. She felt so good about herself at the end of it and the confidence just shone out of her. The idea is that you have a goal, you have to get fit for it and if you’re doing it for charity you can do some good while you’re getting fitter. It’s win-win in every way.

Words Jo Willacy Photos david venni Make-up Cheryl Phelps Gardiner Hair michael douglas Props Bodymax functional training gym rings, Powerhouse Fitness, £29.99 (RRP £41.99) Styling Florence Stafford Davina wears medium-support sports bra, £19.99, H&m; black bottom-sculpting leggings, £20, F&F at tesco

Trouble sTicking To iT?

Davina says: ‘Be realistic. My husband Matthew trains every single day, but for me that’s not doable. But I do have to train at least three times a week, otherwise I feel it’s not worth it. Put times for exercise into your diary and commit to them. It’s a date for yourself – and let’s not forget that being fit, and feeling fit, is amazing for your sex life, so your partner is definitely going to benefit from this!’

Too sTressed and busy To exercise?

Davina says: ‘I can completely relate to that, but nowadays

I’m giving you no excuses. My workouts on 30 Day Fat Burn are 10 minutes long, so you can get up half an hour earlier and do a 10-, even 20-minute workout and still have a shower! Or go to your office and grab a few friends to do one or two workouts in your lunch hour. There’s no excuse.’

PlaTeauing on your weighT loss?

Davina says: ‘It’s very common for people to start a regime, lose a phenomenal amount of weight in the first couple of months and then plateau. That’s when you’re most likely to give up, because you’re working out really hard but not losing anything. Remember that it’s absolutely normal to plateau for a bit. Just keep going. Long-lasting effects come from long-lasting intervention. It’s not just about getting fit for the new year, it’s a lifelong plan. However, if you are working out three times a week, and putting some oomph into it – I’m not talking going on the stepper and reading a magazine – and you’re still not losing weight, you need to look at portion control and exactly what you’re eating. Weight loss is probably 80% food-related and 20% exercise-related.’

davina’s favourite fat-burn move ‘this routine is amazing! it works your arms, core and shoulders and really gets your heart rate up!’

With alternating arms, jab forwards and diagonally across (as if you’re boxing). Perform six alternating punches.

Get down on the floor in a press-up position, arms shoulder-width apart.

sTruggling To sTay moTivaTed in The cold winTer monThs?

Davina says: ‘Whatever the weather, focus on the end of the workout and how you’ll feel afterwards. I feel amazing at the end of a workout. I’ve never regretted one – ever!’

sTruggling To exercise because of an injury?

Davina says: ‘Firstly, I’m not a doctor and everybody’s injury is different. But I’d definitely recommend booking yourself just one session with a personal trainer, who’ll be able to look at your specific problem and tailor exercises to suit it, adapting the technique if necessary. After my Sport Relief Challenge in 2014 I’d damaged my knee and my PT Ed Lumsden completely changed the way I did my squats so I was taking the pressure off that knee.’

With alternating legs, twist one leg in and across your body, bending the knee as you do so. do one twist each side. Jump back up to your starting position. Repeat routine for one minute, then 30 seconds rest. Start with three sets and build up to five.

Davina’s 30 Day Fat Burn, is out now

FIT & WELL 31

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THISSURVEY.COM/DIET

500 CALORIE DIET MEAL PLANNER

Eat well!

good-foryou food ideas

Healthy » Fast » Delicious!

Yummy low-fat cheesecake!

The new low-carb crisp…

Super-speedy dinners

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 under 450 calories

201lt7h hea s hack

Low High protein sat fat

One-pot Med-style chicken YOU WILL NEED » 2tsp olive oil » 4 chicken breasts, skin on » 400g can chopped tomatoes » 1 red onion, finely chopped » 100ml chicken stock » 240g jar mixed pitted Kalamata olives, drained » Salt and freshly ground

34 FIT & WELL

black pepper » 400g spinach leaves

WHAT TO DO

Heat oven to 200°C, Gas 6. Heat the olive oil in a pan and fry the chicken breasts, skin-side down, for 5 mins.

Transfer the chicken breasts to a roasting tin and add the chopped tomatoes, red onion, stock and olives. Season well with the salt and freshly ground black pepper, then roast in the oven for 20 mins.

432 calories 15.5g fat (2.2g sat) 21g carbs, 47g protein Prep time 5 mins Cooking time 25 mins Serves 4

Remove from the oven and scatter with the spinach leaves. Cover with foil and leave to stand for 2-3 mins, to allow the spinach to wilt. Stir in the spinach and serve immediately.

Eat WEll

High protein

Quick lamb keema curry

447 calories 30g fat (7g sat) 12g carbs, 29g protein Prep time 5 mins Cooking time 35 mins Serves 4

YOU WILL NEED » 2tsp sunflower oil » 1 onion, chopped » 2 garlic cloves, crushed » 3cm-piece fresh ginger, chopped » 1 green chilli, deseeded and chopped » 1tbsp mild curry paste » 3 large tomatoes, chopped » 500g lamb mince » 75g petits pois or garden peas » Small handful fresh coriander

WHAT TO DO

Heat a pan with 1tsp of the oil and gently cook the onion, garlic, ginger, chilli and curry paste for 12 mins, until softened and fragrant. Add the tomatoes and cook for a further 6 mins. Tip the mixture into a blender and whizz until smooth. Heat the remaining oil in the pan and fry the mince over a high heat, breaking up any lumps as you cook. Drain off excess fat. Reduce the heat, pour in the spice mix and simmer, covered, for 15 mins. Add the peas for the final 5 mins. Top with coriander and serve with steamed basmati rice, naan and mango chutney.

2 3 Piri-piri prawns YOU WILL NEED » 400g uncooked prawns with the tail on, defrosted if frozen » 25g piri-piri seasoning » 1tbsp sunflower oil » 1 each red and green pepper, deseeded and diced » ½tsp turmeric » ½tsp hot smoked paprika » 200g rice » 400ml vegetable stock » Small handful coriander leaves, finely chopped » Mixed salad, to serve

WHAT TO DO

1 2

Tip the prawns into a large bowl, sprinkle over the piri-piri seasoning and stir well. Cover with cling film and chill for 15 mins. Meanwhile, heat half the oil in a deep pan and fry the peppers over a high heat for 3 mins. Add the turmeric and hot smoked

paprika and cook for a further 2 mins. Add the rice to the pan and stir well. Pour over the stock, bring to the boil and turn down to a simmer. Cover and cook for 10-12 mins, until rice is tender. Heat remaining oil in a pan over a high heat and cook the prawns for 2 mins each side, until cooked and slightly charred. Stir in the coriander and serve with rice and salad.

High protein

Low fat

Low sat fat

300 calories 4g fat (0.6g sat) 42g carbs, 22g protein Prep time 15 mins Cooking time 25 mins Serves 4

FIT & WELL 35

Lighter sausage & mash YOU WILL NEED » 8 half-fat sausages » 250g potatoes (we used Desiree) » 25g butter » 150ml milk » 400g tin butter beans, drained and rinsed » 1tsp sunflower oil » 200g leafy greens, chopped » 4tbsp half-fat crème fraiche » Pinch grated nutmeg » Wholegrain mustard, to serve

WHAT TO DO

1 2 High protein

Heat the grill to medium-high and cook the sausages for 15 mins until cooked through and crisp, turning regularly. Meanwhile, peel and chop the potatoes and put them in a deep pan of cold salted water. Bring to the boil and cook for 10-12 mins until tender, then drain well and set aside. Add the butter and milk to the pan and return to a low heat. Once melted, tip in the butter beans and mash. Add the potato, season and mash until well combined and smooth. Heat the sunflower oil in a large pan and fry the leafy greens for 2 mins. Stir through the crème fraiche and nutmeg, then remove from the heat. Spoon the butter-bean mash on to each plate with some creamy greens and top with the sausages. Serve with mustard.

High fibre

3 4

423 calories 20g fat (9g sat), 33g carbs, 24g protein Prep time 10 mins Cooking time 20 mins Serves 4

Fast low-fat fish tacos

Compiled by Katy McClelland Photos timeincukcontent.com

YOU WILL NEED » 1 small red onion, thinly sliced » Juice of 2 limes » 250g Young’s Sweet Chilli Cod Fillet Strips » 2tbsp light mayo » 2tbsp low-fat natural yogurt » Pinch sweet smoked paprika » 4 Old El Paso Stand ‘N’ Stuff Tortillas » ¼ red cabbage, thinly sliced » 1 avocado, sliced » Handful coriander leaves

WHAT TO DO

1 2

In a small bowl, stir the sliced onion and juice of 1 lime with 1tsp salt, then set aside. Heat oven to 220°C, Gas 7. Put the cod strips on a baking tray and bake for 16 mins, until

36 FIT & WELL

golden and crunchy. Mix the mayo, yogurt and paprika with the remaining lime juice to make a sauce. Gently warm through the tortilla shells in the microwave, then top with red cabbage and avocado slices. Add the cod strips, onion, a drizzle of the chilli mayo and coriander leaves to serve.

3 4

Low sat fat

Low cal

322 calories 17g fat (3g sat) 29g carbs, 11g protein Prep time 5 mins Cooking time 16 mins Serves 4

Eat wEll

Easy low-carb beef curry YOU WILL NEED » 1tbsp oil » 1kg lean stewing beef, diced » 1 large onion, chopped » 5cm-piece root ginger, finely chopped » 3 garlic cloves, crushed » 1tsp turmeric » 1tsp ground cumin » 400ml reduced-fat coconut milk » 200ml beef stock » 225g shiitake mushrooms, halved » 3-6tbsp tamarind paste (depending on taste) » 1tsp Thai fish sauce » Green beans and sticky rice, to serve

WHAT TO DO

Heat the oil in a heavybased casserole, brown the beef in batches and set aside. Add the onion to the pan and cook for 5 mins

or until starting to brown. Turn the heat up slightly, then add the ginger, garlic, turmeric and cumin, and sauté for 1 min, stirring well. Return the meat to the pan, add the coconut milk and stock, bring to the boil, then simmer gently for 2 hours or until the meat is tender. Add the mushrooms, tamarind (taste as you add it as the flavour is quite strong) and fish sauce to the pan after 1 hour. Season. Serve with rice and beans.

High protein

309 calories 13g fat (7g sat) 7.5g carbs, 40g protein Prep time 10 mins Cooking time 2 hrs 15 mins Serves 6

Posh falafel with herby couscous & red pepper sauce YOU WILL NEED » 200g sweet potatoes » 150g can chickpeas, drained » 1tsp turmeric » Zest and juice of ½ lemon » 3tbsp sesame seeds » 40g couscous » 2tsp olive oil » Pinch ground cumin » Pinch ground coriander » ½ medium cauliflower, broken into florets » 2tbsp each chopped parsley and mint » 100g roasted red peppers » 1tsp tahini » 1tsp coconut yogurt

WHAT TO DO

Microwave the sweet potatoes for 10 mins, until cooked through. Cool slightly, scoop out the middle and put into a food processor with the chickpeas, turmeric and lemon zest. Season, then whizz to a coarse paste. Sprinkle the sesame seeds on

to a plate, shape the falafel mix into patties and roll in the seeds. Set aside. Put the couscous, 1tsp oil, ground cumin and coriander into a bowl and cover with boiling water. Cover with cling film and leave for 5 mins. Pulse the cauliflower in the food processor until it looks like breadcrumbs and stir into the couscous along with the chopped parsley and mint. Heat the remaining oil in a pan and fry the falafel until golden brown and cooked through. Put the lemon juice, Low High red peppers, tahini sat fat fibre and coconut 430 calories yogurt into a blender 13g fat (2.5g sat) and whizz until it 53g carbs, 17.5g protein forms a smooth Prep time 15 mins sauce. Serve the Cooking time falafel with the 15 mins couscous and drizzled Serves 2 over with sauce.

3 4

FIT & WELL 37

Aubergine The new super carb swap! A Middle Eastern culinary gem, the aubergine is in vogue. But is its beauty more than skin deep?

What’s so good about them? ith cookbooks from writers such as Yotam Ottolenghi and Sabrina Ghayour fuelling our love of Middle Eastern food, aubergines are in the spotlight. It’s their versatility as well as their deep colour that makes them so appealing. Roasted, baked, grilled or stewed, their flesh turns meltingly tender, absorbing all the flavours of the ingredients it’s cooked with. They’re ideal for low-carb diets, too – cut into long, thin slices, they can be used instead of pasta in lasagne. Baked whole, or halved and stuffed, they make a satisfying alternative to jacket potatoes. When griddled in thick slices, they take on a ‘meat-like’ texture, so are good for vegans. Plus they have loads of nutritional benefits… » The purple pigment in the skin is rich in antioxidants helping to fight cancer and age-related illnesses. » High in fibre and low in fat, they’re good for managing type 2 diabetes and for weight loss. One-third of a medium aubergine (approx 100g) is one of your five-a-day, has only 25 cals and provides 9% of your daily recommended fibre intake. » Containing copper, magnesium and manganese, they boost the immune system, keep your bones strong and energy levels high.

Compiled by nichola Palmer Photos timeincukcontent.com

38 FIT & WELL

Be careful, though… Although an aubergine’s spongy texture absorbs flavour, it soaks up fat, too. To keep this to a minimum, lightly brush with oil or spritz with a little spray oil rather than pouring oil into the pan. Sprinkling aubergines with salt and leaving them to stand for 30 mins will draw out excess

moisture helping them to absorb less fat. Rinse off the salt thoroughly before using. Oxalate, present in many darkly coloured fruit and veg, can inhibit the absorption of calcium and contribute to the formation of kidney stones. So, if prone to kidney problems, eat in moderation.

Eat WEll

Get cooking! Mediterranean aubergines YOu WiLL neeD » 1 onion, chopped » 3tbsp olive oil » 2 garlic cloves, crushed » 400g can chopped tomatoes » 1tbsp tomato purée » Pinch of sugar » 2 large aubergines » 60g pitted olives, chopped » 60g mozzarella, grated » 10 basil leaves, shredded

WHAT TO DO Fry the onion in 1tbsp of the oil for 5 mins, to soften. Add the garlic, tomatoes, purée and sugar and simmer, uncovered, for 10 mins, stirring occasionally, until thickened slightly. Season. Cut each

aubergine lengthways into 8 thin slices. Pick out the largest 12 slices, brush both sides with the remaining oil and cook on a hot griddle pan, or under the grill, until browned and softened. Set aside. Cook the remaining smaller slices, then chop and put in a bowl. Add the olives and 4tbsp of the tomato mixture to the chopped aubergine and stir to mix. Spoon half the remaining tomato sauce into the base of a baking dish. Heat the oven to 200°C, Gas 6. Lay the aubergine slices out on a board and divide the tomato and aubergine mixture between them. Sprinkle with half the grated mozzarella and half the shredded basil. Roll up each slice.

Low sat fat

Pack the rolls in the dish, spoon remaining tomato sauce over the top and sprinkle with the remaining mozzarella. Bake for 20 mins until the rolls are hot and cheese has melted. Scatter with remaining basil, to serve.

Low cal

Gluten free

154 calories 10.5g fat (2.5g sat) 7.5g carbs Prep time 25 mins Cooking time 35 mins Serves 6

Low-carb crisps YOu WiLL neeD » 200-400ml vegetable oil (it should only fill 1⁄3 of pan) » 1 large aubergine, very thinly sliced » ½tsp sea salt

WHAT TO DO Heat oil in a saucepan until hot (180°C-190°C if you have a thermometer) and test with a small piece of aubergine (the oil should sizzle and turn golden as it goes in). Cook slices in 3 batches, set on kitchen paper to soak up excess oil and sprinkle with salt to serve.

2 Low sat fat

170 calories 17g fat (1g sat) 1.5g carbs Prep time 5 mins Cooking time 10 mins Serves 4

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

FIT & WELL 39

Treat Yourself... » These sweet treats are better for you than they look… Low fat

Low sat fat

Compiled by Katy McClelland Photos timeincukcontent.com

221 calories 9g fat (4g sat) 23g carbs Prep time 15 mins plus chilling Cooking time 45 mins Serves 14

Lightest-ever New York cheesecake YOU WILL NEED » 150g digestive biscuits » 100g oatcakes » 60g margarine » 1kg fat-free quark » 200g soured cream » 100g golden caster sugar » 2tbsp cornflour » Juice ½ lemon » 2tsp vanilla extract » 2 medium eggs » Mixed berries, to serve

40 FIT & WELL

WHAT TO DO

1 2

Heat the oven to 150°C, Gas 5. Blitz the digestive biscuits and oatcakes together in a food processor until you have fine crumbs. Melt the margarine in a saucepan over a low heat. Tip the biscuit crumbs into the saucepan and mix until well coated in the margarine. Scrape the mixture into a 20cm greased cake tin and gently spread to make an even layer.

Beat the quark, soured cream, sugar, cornflour, lemon juice and vanilla with an electric whisk until smooth. Next, beat in the eggs until well combined. Pour the mixture into the tin, smooth the top and bake for 15 mins. Turn the oven down to 110°C, Gas ¼ and bake for another 30 mins. Leave to cool, then chill for 2 hrs or overnight. Add fresh berries on top and serve.

EAT WELL

Cherry pie YOU WILL NEED » 1.2kg frozen cherries, thawed » 1½tbsp cornflour, mixed with 2tbsp water » 300g frozen mixed berries » 1tsp vanilla extract » ½tsp ground cinnamon » Juice ½ lemon » 40g caster sugar » 30g margarine, melted » 2 egg yolks » 175g filo pastry

WHAT TO DO

Heat oven to 200°C, Gas 6. Put 3tbsp cherries in a pan and mash roughly. Add 1tbsp water along with the cornflour mixture and heat gently until it starts to thicken. Add the berries, remaining cherries, vanilla, cinnamon, lemon juice and sugar, mix well and heat for a few mins. Scrape into a pie dish and allow to cool slightly.

Mix the cooled melted margarine with the egg yolks until smooth. Take 2 sheets of filo at a time, brush the top half with the egg mixture, fold over the other side, then scrunch up. Set the filo in the pie dish, starting from one corner. Repeat with the rest of the filo, then brush the top generously with the egg mixture. Bake in the oven for 1 hr.

Show us yours! This month’s shout-outs on Twitter and Instagram came up with these beauties...

» Oatmeal energy bites @thehappyflammily

» It doesn’t taste low-fat clafoutis @danniella.ciarla Low Low fat cal

Low sat fat

137 calories 2.7g fat (0.6g sat) 24g carbs Prep time 10 mins Cooking time 1 hour 10 mins Serves 12

» Cashew nut and cacao nib protein balls @yummum81

» Blueberry pancakes #slimmingworldbreakfast @kaits_plates

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

FIT & WELL 41

Eat wEll

r e v o e k a M l a Me

e s e e h c ’ ’n Mac » the OriGinal versiOn Cooked macaroni mixed with a roux-based cheese sauce made with whole milk, double cream, Cheddar and Parmesan, topped with breadcrumbs, more cheese and grilled until crispy and bubbling.

What We DiD We swapped whole milk for skimmed and cut out the cream and Cheddar, instead using Dijon mustard and blended cottage cheese. We reduced the amount of pasta and breadcrumbs and added cherry tomatoes.

the DifferenCe OrIGInAl Calories Protein Carbs fat saturates fibre sugar salt

888 30g 60g 58g 35.5g 3.5g 5g 1.3g

HeAltHIer 484 23g 67g 12g 5g 4g 9g 1g

» Our healthier versiOn YOu Will neeD

Compiled by Katy McClelland Photo timeincukcontent.com

» 250g dried macaroni » 40g polyunsaturated spread » 50g plain flour » 600ml skimmed milk » 75g grated Parmesan » 300g cottage cheese, blended in a food processor until smooth » 1tbsp Dijon mustard » Grating of fresh nutmeg » 150g cherry tomatoes, halved if large » 15g fine breadcrumbs

What tO DO Cook the macaroni in a saucepan of boiling water for 8-10 mins. Drain and set aside. In a heavy-base pan, melt the spread over a medium heat, then add the flour and stir for 2-3 mins to form a paste. Gradually whisk in the milk, then simmer for 10 mins to form a sauce. Mix in 60g of the Parmesan, the cottage cheese, mustard and nutmeg, then season. Add the macaroni and tomatoes, mix to coat in the sauce and spoon into an oven dish. Sprinkle over the remaining Parmesan plus the breadcrumbs. Cook under a medium-hot grill for 10 mins.

1 2

42 FIT & WELL

low sat fat

Low salt

484 calories 12g fat (5g sat) 67g carbs Prep time 5 mins Cooking time 40 mins Serves 4

Curb that Craving

122 cals Original Ritz

140 cals Propercorn Crunch

67 cals Ella’s Kitchen

117 cals Rude Health

Mini 25g (£1.70/6)

Corn Rock Salt 30g (89p)

Cheese & Leek Crunchy Wheels 15g (£2/4)

Organic Mini Rice Crackers 30g (99p)

Fancy a crisp? » These under-150-cal savoury snacks have all the crunch and flavour – without the calories

91 cals Kallo Sundried Tomato & Herbs Corn & Rice Snacks 25g (69p)

95 cals Yushoi Snapea Rice Sticks Smoked Salt & Szechuan Pepper 21g (55p)

137 cals Graze Smokehouse

126 cals M&S Honey

BBQ Crunch 31g (£1.20)

Barbecue Wholegrain Snacks 25g (£2.10/5)

93 cals Ryvita Minis Salt & Vinegar 24g (£1.89/6)

96 cals M&S Cool Mini

91 cals Snack a Jacks

68 cals Organix Goodies

111 cals Sunbites Pittas

Tortillas 20g (£2.09/5)

Sweet Chilli 22g (£1.65/4)

Salsa Sweetcorn Crocs 15g (£2/4)

Roasted Red Pepper & Sweet Chilli 24g (£1.89/5)

FIT & WELL 43

Compiled by Natalia Lubomirski

Try these!

smart & speedy

4smoothies Smoothies made simple with easy, three-step combos – just blend the base and liquid, then add the boost on top!

Date & soya hunger buster BRILLIANT FOR KeepINg YOU FULL ALL MORNINg

● Boost

Low High fat protein 107calories 4g fat (0.4g sat) 12.5g carbs Prep time 10 mins Serves 1 Low sat fat

WHY it WoRKs Tofu and soya milk are both rich in protein, which will help you feel fuller for longer.

taken from Build Your Own Smoothie: More Than 60,000 Smoothie Combos, by Michelle Keogh (£9.99, quarto Publishing)

44 FIT & WELL

Compiled by Katy McClelland Photos timeincukcontent.com

1tbsp goji berries – sprinkle over or stir into the smoothie once the base and liquid are blended ● Base 3-4 dates (soaked in hot water for 10 minutes to soften, then cut into quarters) 1 medium carrot, peeled and chopped ½tsp ground cinnamon ● Liquid 240ml soya milk 60g silken tofu

Eat WEll

Beetroot blush BRILLIANT FOR RedUCINg hIgh BLOOd pRessURe

● Boost

Divide 30g grated chocolate and 1tsp orange zest over the top of each ● Base 1 large banana sliced into 1 cm pieces 2tbsp caramel sauce ● Liquid 120ml beetroot juice 120ml carrot juice ½ cup ice

WHY it WoRKs Kiwi and strawberries are both rich in vitamin C, which protects the eyes from sun damage – and pistachios are rich in lutein, which also helps to keep the eyes healthy.

WHY it WoRKs Bananas are rich in potassium, which helps to counteract the negative effect of too much salt on blood pressure. Beetroot juice is also a superfood that can help to reduce your blood pressure.

Low fat

200 calories 7g fat (4.5g sat) 29g carbs Prep time 5 mins Serves 2

Fruit boost BRILLIANT FOR heALThY eYes

● Boost

10–20 pistachios, chopped

● Base Low sat fat

2 small kiwi fruit and 10–12 strawberries, all chopped ● Liquid 240ml milk (whole, skimmed or non-dairy) 1tsp chia seeds ½ cup ice

High protein

400 calories 20g fat (3g sat) 30g carbs Prep time 5 mins Serves 1

Pomegranate & tofu taster BRILLIANT FOR A heALThY heART

WHY it WoRKs Pomegranate juice and tofu are both rich in antioxidants, which help to reduce cholesterol levels, lowering the risk of heart disease.

●Boost

2 diced dried apple rings sprinkled with cinnamon – sprinkle over or blend in ● Base 3–4 dates (soaked in hot water for 10 minutes to soften, then cut into quarters) ½tsp ground cinnamon 80ml tahini ● Liquid 240ml pomegranate juice 120g silken tofu

Low sat fat

High protein

431 calories 25g fat (4g sat) 33g carbs Prep time 10 mins Serves 2

FIT & WELL 45

SMart choiceS

Superfood soups All unde

150 calrs

Filling, warm and nutritious, these options are perfect for a satisfying winter lunch Two of your five a day

Cals: 137

Heinz Cream Of Tomato Soup With A Hint Of Basil 400g, 95p, supermarkets This low-sugar buy is packed with tomatoes, which are full of lycopene, a powerful antioxidant.

Cals: 116

46 FIT & WELL

Compiled by Faye M Smith Photos Urban Lip

Cals: 92

Good as a smoothie!

Dairy-free Cals: 110

Top tip

Cals: 12 5

High fibre, low fat Be Good To Yourself Spiced Lentil & Tomato Soup 400g, 50p, Sainsbury’s Lentils are low in calories and virtually fat-free, but will still leave you feeling nicely full.

Vegetable boost Heinz Big Soup Chunky Veg 400g, £1, supermarkets Bursting with winter veg, such as carrots and swede, this is low in fat, and free from artificial colours, flavours and preservatives.

Super Green Soup 600g, £2.50, M&S Lean and green, this provides an abundance of vitamins A, C and K, plus an f el Give yours zinc st o o b h lt extra hea from n oze by adding fr the . eg or fresh v spinach.

Supergrains Finest Chicken & Multigrain Soup 600g, £2.50, Tesco A low-sugar soup with proteinboosting chicken and red quinoa, plus fibre-rich black barley and green freekeh to help look after bowel health.

Filling fibre

ing

Baxters Hearty Chicken, Pepper & Black Eyed Bean 400g, £1.49, supermarkets Not only will you benefit from two of your five a day, this low-fat soup is full of black-eyed beans – a great source of fibre.

GLORIOUS! Super Soup Mexican Super Bean & Sweet Potato 600g, £1.98, Asda This gluten-free pick counts as two of your five a day, is a great source of fibre, plus is full of vitamin A.

Tomato power

per serv

Cals: 115

Free & Easy Organic Carrot & Coconut Soup 400g, £1.39, Holland & Barrett Containing coconut milk, which is good for heart health, this mild and creamy soup is also free from nuts, celery and mustard for allergy sufferers.

Cals: 120

Cals: 82

Did you know? Going canned means you’ll have vegetables not in season, which have been picked at the peak of their nutrition. Plus the canning process increases the level of lycopene and beta-carotene found in tomatoes.

Feeling inspired to swap your fresh soup for canned in 2017? Join in the New Year Soup Swap at #nysoupswap

the right bites

feelbetterFOOD Go veg-centric in 2017! Want to start the new year making the right lunch choices, but don’t want to miss out on flavour? Head to M&S and try their new trend-led veggie protein pots. Packed with veg and grains, and all under 190 cals, these on-the-go bargain buys include Beautiful Beets & Feta, Glorious Greens & Seeds, and Nutty Cauliflower Trio. £2 each, M&S.

That’s clever! Stocked up on berries to add to smoothies? To stop them going mouldy, put in a colander, and splash over a mix of 700ml water and 235ml vinegar. Rinse well, dry and put in fridge.

Words Faye M Smith Photos Dan Kennedy, iStockphoto.com *Thanks to kenwoodworld.com/uk. Survey by British Lion Eggs

Fast Fix

Got a hangover? Eggs are the answer. In a survey, over 38% of hung-over Brits who ate a fry-up recovered in three hours, compared to 19% who took painkillers.

Detox time

99cals

Give your body an inner cleanse with Pukka’s Clean Me Green wellbeing kit. It has all you need for a 14-day detox, including Detox and Clean Matcha Green teas, and Clean Greens Powder, which helps boost levels of iodine for healthy skin and thyroid function. £19.99, pukkaherbs.com.

That’s all there is in SlimFast’s Red Berry or Golden Syrup Porridge sachets. They’re made with konjac, which helps slow the passage of food in the digestive tract, so you’ll feel fuller longer. £4.99 (5-pack), Boots, Superdrug, Ocado.

#foodmaths

+ + + =

225g strawberries

115g blueberries

115g raspberries

½ bulb fennel

#FITANDWELLWISDOM ‘I used to eat a whole tub of Ben & Jerry’s easily. I’m not doing that any more. Half a tub, maybe.’ Joe Wicks

Skin reviver smoothie*

#fitandwellfood Use this tag to share your favourite buys with us on Instagram @fitandwellmagazine FIT & WELL 47

fitness! Feel-good

Not everyone hits the gym to get fit. Be inspired by these women who combine working out with volunteering!

Katie runs with other GoodGym members

‘I'm a fitter and faster runner now’ kaTIE wELfOrD, 33, frOm TOOTING, LOVEs GETTING fIT aND GIVING back ’d always enjoyed running and had even taken part in a couple of halfmarathons. But I never felt confident enough to join a running club. Then, after I moved to London in June 2013 for a new job, I heard about GoodGym. The organisation combines working out with volunteering for community groups, such as Streetscape in Brixton – a social enterprise that supports young people getting into landscape gardening. It was a chance for me to get fit, give back and meet a few new friends. Arriving at Papa’s Park in Brixton on my first day, the group couldn’t have been more welcoming. Together we ran to our task, where we were split up into two teams – half of us planted daffodil bulbs, while the other half did a fitness session,

48 FIT & WELL

led by a qualified run coach, focusing on boosting our running technique. Each week I couldn’t wait to get stuck into the new tasks – whether it was painting fences, putting up gazebos, clearing rubble or helping sort through items at local food banks. One of my favourite things to do is clearing up the yard at the Brixton Youth Club. It’s a simple task, but it’s so important to maintain this space for the young people who use it, and it certainly works up a sweat. The variety and intensity of these tasks means every part of my body is targeted, including my arms, legs and core, and I’m constantly burning calories. Another initiative, set up by GoodGym, is organising social visits to isolated older people. I visit Mona – a lady in her late

seventies, who lives alone. Every week I run four miles to her house for a cup of tea, a chat and sometimes a little gardening. Seeing her smile is my motivation. I'd hate to let her down. With GoodGym, I run 10-15 miles a week, which means my fitness has rocketed. My running speed and endurance has also ramped up – in February 2016, I knocked 11 minutes off my half-marathon time – and, thanks to the other weekly volunteer activities, my whole body feels stronger. We focus as much on fitness as we do on volunteering, so you get the best of both worlds. Knowing even an evening’s work can make such a difference to my local community is the best endorphin rush in the world. It certainly beats the gym! GET INVOLVED Go to goodgym.org

GEt fit toGEthEr

‘losing weight was an unexpected bonus’ VIcky PEET, 38, frOm LONDON, LOsT 2sT wITh GrEEN Gym n 2011 I returned to the UK from overseas with my three daughters, after a relationship break-up. I was unemployed and I felt lonely and low. After a long period of upheaval I wanted to feel I belonged somewhere and to do something positive with my life. Green Gym – an organisation run by The Conservation Volunteers, which allows people to work on outdoor projects while getting fit – seemed just what I needed, so I signed up. Unlike other conservation projects, the emphasis is very much on health and fitness. We start each session with a warm-up, which includes jogging, lunges and star jumps, to prepare our bodies for the work ahead and we always finish with a cool-down. Getting fit doesn’t need to involve a gym or fancy sportswear – the Green Gym has

Being outdoors has boosted Vicky’s mental well-being

With her fellow Green Gym-goers

showed me that keeping your body and mind healthy doesn’t need to be expensive or repetitive. Every Friday I head to Lloyd Park in London to plant trees, dig holes or build flower beds, which all get my heart pumping. Thanks to the weekly workout, I feel fitter and stronger and I’ve dropped 2st and two dress sizes since I’ve started, now slipping into a size 8-10. Being close to nature has also boosted my mental well-being. I feel much more positive about life and this supportive group of people has made me feel like I belong. Volunteering has turned my life around. That dark period seems far behind me. In 2015 I became a full-time school and community education officer for Green Gym. I now run an under-fives group, over-50s group and a group for special needs students. I feel healthy and happy and love that we’re inspiring others to give back, too. GET INVOLVED Go to tcv.org.uk/ greengym to find out more

The gIFT oF gIvIng Don’t like the gym? how about burning some cals by helping one of these fab organisations: >> Guide Dog (guidedogs.org.uk) puppy walkers give a pup a home for a year, teaching it to become relaxed and confident in different situations. Hearing Dogs (hearingdogs.org.uk) and Dogs Trust (dogstrust. org.uk) are also in need of dog-walking volunteers. >> Learn new skills, boost confidence and get your hands dirty. Head to The Wildlife Trusts (wildlifetrusts.org/ volunteer) to find rewarding outdoor projects. >> From tour guiding to canal clearing - you’ll find the perfect project to help you give back as you shape up at Do-It (do-it.org).

FIT & WELL 49

words Kirstin Chaplin

Vicky also runs groups in her local community

ant a firmer and flatter tum, but the thought of performing 20 ab crunches in a row fills you with dread? Us too! Well, thanks to personal trainer maria Sam from Lomax Bespoke Fitness, we have a workout plan without a crunch or a plank in sight. ‘It’s not difficult to tone up your abs. But if you still believe one million crunches will get you there, I’m afraid I’ll disappoint you.’ Well, disappointed we are not. So what’s her secret? ‘First, you need to shift body fat – that means cutting out processed food, refined sugars and fizzy drinks,’ explains maria. ‘then you need to focus on your core muscles – those that support your organs and your six-pack. and relax! When you’re stressed, cortisol kicks in and stores fat in your abs.’ Get started with our workout opposite.

201lt7h hea s hack

flat abs in

! s y a d 0 3 t will leave you Our no-crunch, no-plank workou one month with a taut and toned tum in just

50 FIT & WELL

YOUR SIX SmaRt tUmmY tOnERS these simple but effective exercises target both groups of core muscles. if you’re finding them too easy, add weights or try the more advanced version.

day challenge

» straight leg bicycle

» slalom twist Stand with your feet together and your hands touching at chest height, elbows pointing out to the sides. Jump from side to side, twisting your hips from left to right as you do so, while keeping your upper body still. Progression tiP

Do it on an unstable surface for an extra challenge

Lie on back. Lift legs up towards ceiling. Place hands behind head (but don’t pull your neck). Engage abs and bring right elbow towards left leg, while lowering right leg to just above the floor. Return to start and repeat on other side.

Progression tiP

Add ankle weights

» DeaD bug Lie on your back, extend arms towards ceiling. Raise legs up to form right angles. Exhale to flatten back to the floor. Lower opposite arm (behind your head) and foot to the floor. Return to start and repeat on the other side. Progression tiP

Hold a Swiss ball between your arms and knees

» Kneeling wooD chop Hold hands high above your head. Simultaneously, perform a forwards lunge, so right leg is forward and both legs are at right angles, and swing your arms down to the bottom right-hand corner, while twisting torso. Switch sides and repeat.

» Fruit boat Lie on your back, extend arms above your head. Lift head, neck, shoulders and lower half off the floor to create a dish shape. Hold for an increasing number of seconds through the challenge.

Progression tiP

Hold a 2-5kg dumbbell in your hands

Progression tiP

Hold a 2-5kg dumbbell in your hands

» beast twist On all fours, tuck toes in, so on balls of feet. Lift knees inch off floor. Lift right foot off floor, extend to left side, lifting left hand. Repeat on other side.

Now watch the Video

You can watch the video and sign up to the challenge on our Facebook page. Like us at facebook.com/ fitandwellmagazine

Make sure you get these techniques spot on by watching our full video demonstration on the Fit & Well YouTube Channel

Progression tiP

Use ankle weights

turN oVer for the challeNge » FIT & WELL 51

day challenge

» Here’s your cHallenge cHart: get ticking!

TIP

If you can easily perform 15 reps of each move, push yourself and try the upgrade

Compiled by Natalia Lubomirski Photos iStockphoto.com

3 x Straight leg bicycles 3 x Slalom twists 3 x Kneeling wood chops

4 x Straight leg bicycles 4 x Slalom twists 4 x Kneeling wood chops

5 x Straight leg bicycles 5 x Slalom twists 5 x Kneeling wood chops

6 x Straight leg bicycles 6 x Slalom twists 6 x Kneeling wood chops

7 x Straight leg bicycles 7 x Slalom twists 7 x Kneeling wood chops

8 x Straight leg bicycles 8 x Slalom twists 8 x Kneeling wood chops

REST DAY 9 x Straight leg bicycles 9 x Slalom twists 9 x Kneeling wood chops

10 x Straight leg bicycles 10 x Slalom twists 10 x Kneeling wood chops

11 x Straight leg bicycles 11 x Slalom twists 11 x Kneeling wood chops

12 x Straight leg bicycles 12 x Slalom twists 12 x Kneeling wood chops

13 x Straight leg bicycles 13 x Slalom twists 13 x Kneeling wood chops

14 x Straight leg bicycles 14 x Slalom twists 14 x Kneeling wood chops

15 x Straight leg bicycles 15 x Slalom twists 15 x Kneeling wood chops

REST DAY

3 x Dead bugs 3 x Fruit boats 3 x Beast twists

4 x Dead bugs 4 x Fruit boats 4 x Beast twists

5 x Dead bugs 5 x Fruit boats 5 x Beast twists

6 x Dead bugs 6 x Fruit boats 6 x Beast twists

7 x Dead bugs 7 x Fruit boats 7 x Beast twists

8 x Dead bugs 8 x Fruit boats 8 x Beast twists

REST DAY

9 x Dead bugs 9 x Fruit boats 9 x Beast twists

10 x Dead bugs 11 x Dead bugs 10 x Fruit boats 11 x Fruit boats 10 x Beast twists 11 x Beast twists

12 x Dead bugs 12 x Fruit boats 12 x Beast twists

13 x Dead bugs 13 x Fruit boats 13 x Beast twists

14 x Dead bugs 14 x Fruit boats 14 x Beast twists

15 x Dead bugs 15 x Fruit boats 15 x Beast twists

REST DAY

52 FIT & WELL

TIP

Avoid side-toside weighted tilts. You’ll simply increase your muscles on either side

fit kit

tOp trainers Nothing gets you quite so excited about exercising than a new pair of trainers. Treat yourself with our top picks…

FOR RuNNiNg

New Balance Vazee Summit Trail, £90 This vibrant pair are flexible and have lightweight cushioning to protect your feet.

Asics Gel-Phoenix 8, £85 Ideal for overpronators (inward roll of the foot after landing), these are great support for newbie runners.

Brooks Women’s Adrenaline GTS 17, £115 Enjoy a smoother run with this update, offering plush cushioning and stability.

Hoka Speed Instinct, £90 Just the right support and cushioning, whether you’re running uphill or down.

Saucony Triumph ISO 3, £135 Designed to provide an energy boost from your feet up, and a fit that adapts to your stride.

Puma Fierce Engineered Mesh, £70 Need optimal support for fast footwork (think boxercise or circuit classes)? Then try these.

Adidas Stella McCartney Crazymove Bounce Shoes, £128 Primed for high intensity training, these keep going as long as you do!

Under Armour Women’s UA Charged Stunner TR, £80 Flexible, cushioned and agile to help you get from A to B.

Skechers Fashion Fit – Statement Piece, £64 Look good and feel good with the Air Cooled Memory Foam insole.

FOR the gym

Nike Air Zoom Dynamic TR, £85 Flexible traction and ample cushioning make them ideal for your Zumba class.

You can now design your own pair of trainers at reebok.co.uk

FOR cOmmutiNg

Ellesse LS740 Trainer, £60 Move easily from the gym to the streets with this retro-looking pair featuring mesh and suede uppers.

Reebok Classic Leather NT, £64.95 Stylish and shockabsorbing, these are ideal for your walk to work.

FOR gettiNg OutdOORs

Compiled by Natalia Lubomirski

LET’S GET ECoLoGICAL

The North Face Verto Plasma II GTX, £120 An award-winning shoe with Cradle technology to keep you steady on tricky terrain.

Keen Women’s Versatrail Waterproof, £79.99 Going out in the rain? No sweat for this waterproof and breathable pair.

Haglofs: Gram Comp II, £100 Protects your feet against rocks and branches and the sole is designed to grip in wet weather.

Big brands – including Adidas, Ellesse, Toms and Merrell – can help you look good and do good with their range of eco-friendly trainers. FIT & WELL 53

slug goes here

Eat t r o f com food Lose 5Lb! Cold weather making you crave your fave foods? Follow our plan and you can still enjoy them â&#x20AC;&#x201C; and lose 5lb in four weeks!

What to do

Choose one breakfast, lunch and dinner daily, and youâ&#x20AC;&#x2122;re allowed a snack from the tasty selection, too. Drink 300ml skimmed milk every day, which you can use in teas and coffees, or just have by itself. Try to vary your choices as much as you can to ensure you get a good nutritional variety.

2 3

54 FIT & WELL

Breakfasts

(uP to 300 ca lor ies)

>> 2 medium poached eggs and grilled tomatoes on 1 slice of wholemeal toast >> One sachet of Weetabix Ready Brek Chocolate and 1 chopped banana. >> Two warmed readymade Scotch pancakes with 3tbsp microwaved frozen berries, 1tbsp full-fat Greek yogurt and stevia sweetener. >> 2 eggs scrambled with skimmed milk and 1tsp butter, and poached mushrooms. >> 2 Tesco venison sausages, grilled, in a pitta with sliced tomato.

DIY DIeT

Lunches

canned peppered mackerel fillets and chopped parsley. Add 1tbsp olive oil, garlic and vinegar. Baked sweet Potato Top with 2tbsp warmed canned black beans, 1 chopped tomato, fresh coriander and 1tbsp halffat crème fraiche. new covent Garden skinny minestrone Serve with 1 wholemeal roll filled with 30g full-fat soft cheese and cucumber.

(around 350 calories)

dinners

Photos Getty, iStockphoto.com

(around 450 calories)

tur key chi lli (serves 2) Brown 75g turkey mince in 2tsp oil with ½ red onion, 1 garlic clove and ½ red pepper. Add ½ tin of canned tomatoes and ½ can of kidney beans. Simmer for 20 mins until cooked. Season with pepper, ground mustard and chilli powder. Serve two-thirds (reserve a third) with salad and cherry tomatoes with 2tsp olive oil. wa rm inG chicke n cur ry (serves 2) Sauté ½ onion with 10g chopped root ginger, 3 crushed garlic gloves and a couple of pinches of turmeric, ground coriander and chilli powder. Add 1 clove, 1 cinnamon stick, 1 cardamom pod and ½tsp cumin seeds, plus 2 large chopped, skinless, boneless chicken thighs. Brown over a medium heat. Add 2 chopped tomatoes and water to almost cover the chicken. Bring to the boil and simmer until chicken is cooked. Add garam masala and fresh coriander before

serving. Serve with 1 warmed chapati per person. Fish & chi Ps Cook 1 fish fillet (eg, Young’s Sea Salt & Cracked Black Pepper Basa Fillets). Serve with 1 box of McCain Quick Chips and some peas. BurGer & we dGe s Grill one Quorn Quarter Pounder, serve with 165g supermarket jacket wedges, ketchup and some rocket. car Bonara (serves 2) Stir-fry 2 slices of chopped lean back bacon and courgette batons in spray oil. Whisk 5tbsp fat-free fromage frais and 2 egg yolks. Meanwhile, cook 150g pasta. Mix the drained pasta with the egg mix, bacon and courgettes, off the heat to stop the eggs scrambling.

Bean & ham Broth (serves 2) Boil 125g runner beans, 50g carrots and ½ leek (all finely sliced) in 425ml ham stock for 5-7 mins. When just tender, add 50g shredded gammon and parsley. Serve with a 60g slice of ciabatta. Plus 1 apple. chilli wraPs Heat leftover chilli (see dinner) served in 1 healthy wrap, with slices of red and yellow peppers. mackerel Pasta salad Add 50g chopped cherry tomatoes to 120g chilled cooked pasta, 1⁄4 red onion, finely chopped, 55g

OR COOk One OF THeSe

>> 1 x 400g (single portion size) Sainsbury’s Taste The Difference Fish Pie with carrots and broccoli >> 1 x 450g Tesco Minced Lamb Hotpot with microwaved spinach and a pot of light chocolate mousse >> 1 M&S Balanced For You Sticky Sesame Chicken & Spiced Potato Wedges

OR GRAB One OF THeSe

>> 1 Pret Houmous & Crunchy Veggie Flatbread, 1 apple >> 1 M&S Balance For You Lime & Lemongrass Chicken With Rice & Rainbow Slaw, 1 satsuma >> 1 Sainsbury’s Taste The Difference Tomato & Mozzarella Salad Bowl, 1 small packet of crisps

snacks

(have one a day)

>> 25g handful of any nuts >> 40g chunk of Cheddar >> 1 banana and 15 red grapes >> 60g reduced-fat houmous and 2 breadsticks >> Small bag of popcorn, 1 apple >>3 golf-ball scoops of melon with three Parma ham slices

FIT & WELL 55

Save £10

offers

AeroBic FiTneSS TrAmpoline

only £29.99. Was £39.99 – save £10 Measuring just 36in in diameter, this portable trampoline offers a fun, low-impact workout that is good for the whole body – and best of all, you don’t have to pound the pavements in the rain! In fact, a 10-minute trampoline session is equal to 30 minutes of running. Combine with upper body exercises to target your core and arms for full body conditioning. Easy to store and low-maintenance, this mini trampoline is the perfect way to twist and jump your way to a fitter you. G0644 Aerobic fitness trampoline

Body SculpTure core Trimmer

only £49.99. Was £79.99 – save £30 Shape and sculpt your core with this light, portable workout tool. Tone your upper, middle and lower abs, plus your obliques, and increase core strength. This multi-exercise machine can also be used to help you tone and strengthen your arms and legs, too. With adjustable tension, you can intensify your workout by increasing the resistance. Comes with instruction manual, DVD and exercise chart to help get you started. Dimensions: L43 x W55 x H37cm. Max user weight: 120kg. G0366 Core trimmer

Save £30

Get FIt at home Body SculpTure FlexBell

From £14.99. Was up to £49.99 – save £25 Made using a soft, durable neoprene case filled with sand, the flexbell is the latest innovation in free-weight training. The disc design combines the benefits of other weights, such as kettlebells and dumb-bells, but with the added bonus of instability – as the sand moves within the bag, the shifting weight challenges your strength further. The neoprene casing will ensure the flexbell will even survive floor slams on nonabrasive surfaces. Available in 4kg, 6kg or 8kg.

Save £25 Body Sculpture flexbell G0215 4kg L21.5 x W25.5 x H8cm £14.99 – was £39.99 G0216 6kg L31.5 x W27.5 x H8.5cm £19.99 – was £44.99 G0217 8kg L30.5 x W34.5 x H8.5cm £24.99 – was £49.99

Body FiT AcTiviTy TrAcker

only £24.99. Was £49.99 – save £25 Designed to connect wirelessly with iOS and Android devices, this tracker will monitor and record a variety of data, helping you make improvements for a better lifestyle. Features include a pedometer, calorie counter, sleep monitor and the ability to set daily goals. With a sleek wristband design, it has a digital display with clock and date. Compatible with iOS 6+ and Android 4.3+. USB cable included. D8569 Health and fitness activity tracker – black D8570 Health and fitness activity tracker – grey

Save £25

To order, call 0871 911 7011* quoting 68316; or visit clifford-james.co.uk/68316 T&Cs *Calls cost 13p per minute plus your phone company’s access charge. Postage charged at £4.95 per order. ‘Was’ pricing refers to original selling prices offered on promoter’s website and in store between 19/09/16 and 19/12/16. Offer subject to availability. UK mainland only. Please allow seven working days for delivery. Return faulty/unused goods in resealed original packaging for a refund or replacement within 30 days. Postage is not refunded on unsuitable items or cancelled orders. Cards will be charged by and your contract for supply of goods is with BVG Group, a company wholly independent of Fit & Well, published by Time Inc. (UK) Ltd.

56 FIT & WELL

smart swaps

Swap thiS for that... ready meals

Want comfort food without the cals? Here are your healthy top picks

WAITRoSE

SAINSBURY’S

Save

140 cals

238 cals

Swap

for

1 Fish Pie (400g)

Love Life Fish Pie (400g)

487 cals

347 cals

Swap 586 cals

348 cals

ASdA

moRRISoNS

Save

219 cals

Swap

116 cals

for

Comforting Chicken, Leek & Bacon Bake (800g)

513 cals (½ pack)

Compiled by Natalia Lubomirski

for

Italian Spinach & Ricotta Be Good To Yourself Spinach Cannelloni (430g) & Ricotta Cannelloni (400g)

Good & Counted Chicken Hotpot (350g)

294 cals

Swap

for M NuMe Lasagne (400g)

Italian Beef Lasagne (400g)

381 cals

497 cals

TESCo

m&S

Save

Save 414 cals

166 cals

Swap

for

Swap

for

Classic Kitchen Cottage Pie (440g)

Healthy Living Cottage Pie (400g)

Beef Bolognese Melt (900g)

Count On Us Beef Ragu (400g)

468 cals

302 cals

792 cals (½ pack)

378 cals

FIT & WELL 57

The new year

soup swAp

Eat a nutritious bowl of soup every day to help lose weight as part of a balanced diet

What’s the idea?

All you have to do is swap your usual lunch or dinner for a bowl of soup every day and eat sensibly the rest of the day. It’s the easiest ‘diet’ ever and has the backing of Professor Barbara Rolls, who is a world expert on satiety (the science of food and fullness) at Penn State University in America. Professor Rolls says: ‘My research has led to a better understanding of which foods can help curb hunger without adding extra calories, and soup scores top marks.’

soup science

It’s the water in soup that adds weight and volume, and means you can have a satisfying amount without consuming too many calories. Research shows that a soup of chicken and veg is more satisfying than the same chicken and veg eaten as a solid meal with a glass of water on the side. One theory is that the viscous or ‘gloopy’ nature of soup makes it stay in the stomach longer. Other high-satiety, nutritious ingredients, such as lean protein (eg, chicken) and fibre-rich vegetables, pulses and grains, help with the filling effect. The fact that soup is a comfort food helps too. ‘A good hearty soup gives pleasure to your tongue, mouth and nose, delivers a visual message to your brain that a large satisfying food is about to be eaten and activates a series of biological signals that tell you you’ve had enough to eat,’ says Professor Rolls.

58 FIT & WELL

In parTnershIp wITh heInz

Swap yourself slim! See how much you’ll save by swapping typical dinners and lunches for soup…

Save

232 cals

245 cals

SWaP

for

SWaP

for

spaghetti bolognese

500g can Heinz Big soup Mighty steak & Veg

(526 cals)

(294 cals)

A cheese and salad sandwich

Half a carton (300g) sainsbury’s Broccoli & stilton soup

(422 cals)

Save

474 cals

427 cals

(678 cals)

SWaP

for

pret Chicken Caesar & Bacon baguette

Half a carton (300g) New Covent Garden soup Co Lentil & smoked Bacon

for

400g can Half a sainsbury’s Taste The Heinz Cream Difference Mozzarella & sunblushed Tomato pizza of Tomato soup

(204 cals)

What to look for

>> The healthiest ingredients are vegetables, pulses, lentils and wholegrains, as these contain filling fibre and lots of vitamins and minerals. Look out for soups that say they're at least one of your five-a-day. Soups that contain a protein source like chicken or beef are good at curbing hunger too. >> A thick and hearty soup will be more satisfying than a thin one, but avoid very creamy types. A glance at the calorie content helps – you’re looking for less than 60 calories per 100g ideally. >> Compare labels and try to choose soups with lower amounts of salt and sugar. Anything less than 5g sugar per 100g is low. >> Smooth or chunky? Professor Rolls says it makes no difference to how full you feel, so go with what you prefer.

(580 cals)

(153 cals)

the canny choice

You don’t have to make your own soup or buy an expensive fresh variety – a can of soup is just as good, and here’s why: >> Just as nutritious – the process of canning preserves food without any preservatives being required. >> Super convenient – you can carry a can to work and have a stock of different varieties in your cupboard. >> Doesn’t take up room in your fridge and has a long ‘best before’ date. >> It’s portion controlled – one 400g can makes a lovely big bowl for one.

#nysoupswap Swap a meal a day for soup and update us on Facebook or Twitter (@fitandwellmag). Share tips, recipes and pics using #nysoupswap (New Year Soup Swap). We’ll share ours too. Good luck!

FIT & WELL 59

Words Angela Dowden, registered nutritionist

SWaP

(177 cals)

live well

White OR red wine?

44%

The verdict Red. The reason Both contain the same calories, carbs and calcium, but red has less natural sugar, more iron, potassium and phosphorus. Experts recommend a pinot noir from rainy climates for the highest levels of antioxidant resveratrol, which helps fight cancer and lower the risk of type 2 diabetes. But fans of white, don’t despair – studies by the University of Buffalo in America show it may help reduce inflammation in lung tissue.

The percentage of people who admit they make more effort when preparing food if they think a photo will be posted on social media. And one in five Brits posts pictures of their food on social media, according to the Waitrose Food & Drink Report. Could this be the answer to eating less junk?

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

Swimming in the sea OR a pool? Crawling

The verdict Crawling. The reason The plank was once the go-to move for a killer core, but it can stop becoming productive if you’re just endlessly holding it. Not only does crawling

The Plank?

using all four limbs, like a toddler, help engage your muscles and reset mobility lost over time, the hand-foot coordination in this strength and cardio move can also help keep your brain young.

PumP uP your iron Should you have a Starter or deSSert?

The verdict Starter, but choose a soup or salad. The reason Scientists say pulping food into a soup can make you less likely to need a calorie-laden treat, as it stops hunger hormone ghrelin being released. A low-cal veg variety is best or pick a salad which has water-packed ingredients. Once digested, they produce the hormone GLP-1, which sends satiety signals to the brain.

60 FIT & WELL

Make sure the cold winter days don’t get you down by adding some mood-boosting iron to your menu. Getting the recommended 18mg per day is key to beating fatigue, apathy and low energy. Here’s what you’ll get towards Tofu your daily total from 100g of these foods…

44% Dark chocolate

37% Cashew nuts

30%

15% spinach

18% 18% Lentils

Pumpkin seeds

*Based on a 2,000-a-day calorie diet

Compiled by Faye M Smith Photos iStockphoto.com

The verdict The sea The reason It’s free! And the resistance of waves will help you tone up faster – plus, you’re less likely to suffer from skin irritations, such as from chlorine. A study by the University of Florida revealed more calories are burned when you swim in cooler water. But make sure you stay safe – ideally swim somewhere with a lifeguard on duty and avoid dangerous currents.

2017 he alth hacks

r a e y w e n r You s s e n t i f

Instead of a full-on new plan, try these tricks to supercharge your workouts…

At the pool slice uP your swim Guilty of launching into lengths with no particular plan? Swim Manager at Virgin Active Georgie Bloy (virginactive. co.uk) says this is how to structure your sess for serious gains.

That’s clever! ‘Treading water uses your main muscle groups. Start with 30-second intervals going as fast as you can, with 15-second rests. Repeat as many times as you can.’

The lazy leg TesT

‘Front crawl is the perfect stroke to get your heart rate up,’ explains Georgie. However, Decrease your heart rate. Swim lengths at an easy people doing this stroke Relax your breathing. pace and focus on often don’t use their legs Backstroke is a good option. nailing your breathing. effectively. ‘They contain the biggest muscles in the body, so they need more energy and oxygen, which means burning more calories.’ So working them hard Increase your heart rate can bring major fitness and prep the body for gains. Georgie recommends Set a goal for this, whether it’s improving the main set. Try 1-2 this simple test to check if endurance, speed or technique. For length intervals of front you’re slacking: ‘To strengthen endurance, do long stretches (eg, 100 or crawl with 15-second Time yourself swimming your upper body, 200m) with short breaks between. For rests in between. 50m at a steady pace. Do the swim for five speed, do ‘sprints’ (eg, 25-50m, as fast as same again but this time with minutes at a steady you can) with short breaks between. For a pull buoy between your legs, no pace but at the end of technique, focus on specific drills, such kicking. If you’re faster with the pull each length pull yourself as using just legs or arms. buoy, your legs are holding you back. out of the pool, then climb Work on your kick. back in,’ suggests Georgie.

Pool Pull-uPs

62 FIT & WELL

20% Warm down

40% Main set

20% Warm Up

20% Build set

exercise upgrade

At the gym

equiPmenT uPgrade 2 To 3 weeks...

How to get clever with these gym classics, according to Brian Walpole, Director of Personal Training at The Workshop Gymnasium, The Bulgari Hotel Knightsbridge (workshopgymnasium.com). CrOss TrainEr Ensure your heels are flat throughout the movement and try to push through them to maximise glute activation. rOWEr Use your legs for max cal burn. The movement should go ‘legs then arms’ on the push, ‘arms then legs’ on the way back. TrEadMiLL Walk on a high incline.

…is how long Brian recommends coming off coffee, to increase your sensitivity, so you can start drinking it as a way to boost your workout. ‘Caffeine is a natural stimulant that’s great for improving performance during training as long as you don’t overdo it. Once you’ve increased your sensitivity, you can start having just one coffee before hitting the gym to supercharge your workout,’ he suggests.

hacks wAlking

Buddy uP

‘Perform super sets with a gym buddy. Each do a move targeting different body parts, so one of you uses a step-up box and the other dumb-bells, then swap over,’ suggests Brian.

60-70%

…of your maximum heart rate is what you want to be aiming to work at to burn the most fat when walking, says personal trainer Scott Laidler (scottlaidler.com). Max heart rate can be roughly calculated by subtracting your age from 220.

TargeT PracTice

Different walking styles target different muscles, says Scott. Deliberately lengthening your gait = hamstrings (backs of legs). Walking uphill = glutes (bum). Walking downhill = quads (thighs).

geT inTo The swing

‘Don’t just think about your legs, consciously swing your arms as you walk. It’s very effective for toning them, and speeding up your metabolism,’ says Scott.

3 smart buys Keen Women’s Elsa Boot, £89.99, keenfootwear.com Avoid letting your walking regime slide in the miserable weather with these waterresistant boots with a fleece collar.

OEX X-Lite Trigger Trekking Poles, £29.99, gooutdoors.co.uk These stylish lightweight telescopic poles will help you feel sure-footed on your next winter hike and will also encourage you to work your arms harder.

Montane Bite 1 Litre Belt Waistpack, £17.49, sportsshoes.com Hydration is key to getting the most from your walk. This nifty waist pack comes complete with a water bottle to keep your levels topped up. Plus it’s waterproof.

FIT & WELL 63

exercise upgrade

on your bike HEad/EyEs Your head should be in a position so if you look down, there’s a straight line from your eyes, through the centre of the handlebars and your front wheel.

Get pedal power

cycling coach John Morgan (cycling-coach. co.uk) explains how to nail your pedal placement for greater efficiency.

11 o’clock to 1 o’clock

10 9

Many cyclists lose efficiency by allowing the momentum from the other leg to drive the pedal over the top. Instead actively pull your foot up.

6 o’clock to 7 o’clock

1 o’clock to 5 o’clock

There can be a Elite cyclists don’t tendency to let stamp on the pedals momentum bring the – this is where they pedal round. Instead, drive the power down, actively put force using their big thigh through it. muscles.

Smart Buy

the anatomy of a cyclist

John’s tips on how to position yourself for added speed – and comfort.

back While a flat back makes you aerodynamic, it’s not very comfortable. A good compromise is to hold it at roughly 45 degrees.

Elbows Keep them as tucked in as possible. Sticking them out is like having wind brakes on.

Fully extending the knee repeatedly could lead to injury.

words Jessica Powell Photos iStockphoto.com

The Selle Royal Freeway Fit Saddle (£29.99, halfords. com) has memory foam so it moulds to your body for a comfier ride

Up the intensity

‘Introducing two to five bursts of high-intensity pedalling (working at level eight to nine) into a 45-90 minute ride will really boost the calorie burn without being too draining,’ suggests John.

64 FIT & WELL

FEEt The saddle height should be so that the ball of your foot is at 6 o’clock in the pedal stroke, your leg extended, but with a slight bend.

smart choices

caulifloWer

algae Don’t worry, you don’t have to tuck into the slimy green stuff – this wonder ingredient comes as a supplement. Blue-green algae, eaten by wild salmon (it gives them their pink colour), is one of the most nutrient-dense foods on the planet, containing over 65 vitamins, minerals and enzymes. ‘It’s full of detoxifying chlorophyll and has anti-ageing properties too,’ says Suzie. Thanks to the fatty acids and amino acids, it will rejuvenate your skin in no time.

Watermelon It’s in everything at the moment – bottled water, smoothies and raw juices. And with good reason. ‘It’s seriously high in antioxidants.’ It’s also packed with potassium – key for keeping our blood pressure in check – and vitamins A, B6 and C. ‘But eat it in its whole form if possible, to allow the fibre to counteract the blood sugar hit,’ explains Suzie.

It’s come a long way from the days when it smelled of overcooked old socks. Foodies now turn cauliflower into couscous, pizza bases and even mash. And no wonder – it’s low in carbs and cals, and one serving contains 77% of your RDA of vitamin C. Cauliflower is also a good source of thiamin, riboflavin, magnesium and potassium. Look out for purple, orange and green varieties for a wealth of vitamins, minerals and antioxidants, suggests Suzie.

2017’s Top

201lt7h hea s hack

superfoods

Clinical nutritionist Suzie Sawyer reveals the new food trends that are worth eating this year

Words Natalia Lubomirski Photos istockphoto.com. for more information on rhodiola, visit vitano.co.uk

rhodiola If you haven’t heard of this superhero, you soon will. This is a member of the adaptogen family, commonly known as anti-stress herbs. It works on the neurotransmitters in your brain to help you handle stress and restore overall balance. ‘It will also give you an energy lift, clear brain fog and boost did you concentration,’ says kNow? Suzie. TRY: Schwabe Recent research has also Vitano Rhodiola found that Rhodiola can help boost your libido, Tablets, £13.27/ which can disappear at 30 tablets.

tense times.

goat Anyone for goat stew? No? Even though 70% of the world’s population consume goat on a regular basis, we haven’t followed suit – but that might be about to change. ‘Although it has slightly less protein than other meats, it’s significantly lower in fat,’ explains Suzie. An 85g portion is only 122 cals and contains 50% less fat than chicken and a staggering third of the fat of beef. From Ocado, and Sainsbury’s and Waitrose soon.

seaWeed From rock pool to dinner plate, this mineral-bursting sea vegetable is hot this year. Add to salads, soups or stir-fries for an iodine hit. ‘We are naturally very low in iodine,’ explains Suzie, ‘but it’s essential for brain and thyroid function.’ Plus, it’s also rich in calcium, copper, iron and folic acid.

one not to try Apparently experts have also identified a great new source of protein – grasshoppers! We’re not sure we’ll be popping one of these as a post-gym snack!

sardines If 2016 was the year of the salmon, then 2017 definitely belongs to the sardine. This humble oily fish packs a nutritional punch. ‘It contains more heart, brain and joint-healthy omega-3s than tuna,’ says Suzie. ‘And by eating all those tiny bones, you top up on your vitamin D levels too.’ TRY: Essential Waitrose Sardine Fillets in Olive Oil, £1/120g

FIT & WELL 65

Treat yourself

you dESERvE It! devoting all your time to your new year’s health kick? then give your body the reward it needs with some well-deserved me-time

Get radiant skin 1 in 5 simple steps You don’t have to spend a fortune on a relaxing facial at a pricey salon. Try this easy at-home version instead – your skin will thank you for it!

66 FIT & WELL

Remove all traces of make-up. If you have flannels or mitts, these are great to create that hot-towel effect at home. Exfoliate gently to remove dry, dead skin cells. Rinse with warm water. Apply a face mask and stay in the bath so the steam can open the pores and help the mask penetrate your skin.

2 3

Pop cucumber or cold teabags over your eyes and lie back in the warm water. After 15 minutes, step out and rinse away any traces of the mask. Apply your eye cream and moisturiser. Wrap yourself in pre-warmed towels. Sit back and relax with a herbal tea, and drink plenty of water.

4 5

pamper beauty

toP bAth-tImE tREAtS Lock the bathroom door – we’ve got the most self-indulgent bath rituals, whatever your mood

You need… a detox Every day, you battle with environmental pollutants, so wipe the slate clean with a mini detox. Start by dry-body brushing to clear toxins and improve circulation. then apply a charcoal face mask to draw out dirt. Finish with a detoxifying bath to balance your skin’s moisture levels and relax achy muscles. Origins Clear Improvement Active Charcoal Mask, £24. SenSpa Detox Bath Salts, £5.95

You need… a pick-me-up If you just can’t seem to wake up, then ditch the dozy slump by adding some zing to your shower with a zesty scrub to get the circulation going. Follow with a reviving body wash to perk up your skin – and your mind. Champneys A Little Pick Me Up Citrus Blush Enlivening Daily Scrub, £8. Baylis & Harding Sweet Mandarin & Grapefruit Balancing Shower Crème, £2.15

You need… a good night’s sleep

Easy massagE tEchniquEs A great way to really unwind is to gently rub the stresses and strains from your face…

Smooth the tips of your fingers along your face, jawline and up to the eyes.

Place gentle pressure on the ‘third eye’ (middle of forehead).

Play ‘piano’ on your forehead with the tips of your fingers.

Get in the mood Ragdale Hall Sleep Candle, £9.50, M&S With lavender, camomile and patchouli, to help promote a peaceful rest. Temple Spa Siesta Forever Candle, £26, templespa.com Infused with relaxing essential oils, including frankincense, lavender, petitgrain, camomile and geranium.

FIT & WELL 67

Photo Getty

‘I recommend having a candelit bath before bed at least once a week for a guaranteed good night’s sleep.’ Nichola Joss , Sanctuary Spa Skincare Expert

you’ve finally done everything on your to-do list – and you’re shattered. Light a few candles, dim the lights and pop on Smooth Radio. Run a bath and pour in some lavender foam to ease tension. After a long soak, smother yourself in a luxe body cream and spritz your pillow with a mist infused with essential oils – you’ll drift off in no time. Ragdale Hall Sleep Pillow & Body Mist, £5. No7 Beautiful Skin Cocooning Body Soufflé, £12.50

Z u m ba Changed my life Mum-of-three Anne Marie Duffie, 56, went from zero to Zumba queen and lost 3st

Before At her heaviest, Anne Marie was a size 20

f someone had told me three years ago I’d be teaching my own Zumba classes, I’d have looked down at my size 20 body, laughed, then had another sip of red wine!

growing up, i was slim

My mum cooked hearty portions, but I was constantly active, playing for my school hockey team, so I never had a problem with my weight. Everything changed when I had kids. I put on 3st with my first pregnancy and over the years, my weight yo-yoed. I was a size 12 when, aged 28, I met my second husband, Sinclair. Happy and in love, we’d often go out socialising or open a bottle of wine with dinner, while tucking into a ready meal. Over the next two decades, with two additional pregnancies, the weight crept on. I bought loose black tunics and trousers to try to conceal my expanding frame – it was like a mask to hide behind. And I hated party season – everyone would slip into slinky black dresses while I’d struggle to find anything to wear. I had no energy, I became out of breath going up a flight of stairs and my confidence was in tatters. I’d often burst into tears, sobbing to my five-year-old son that I hated being a fat, horrible mum. He replied, ‘You’re not horrible.’ He never said I wasn’t fat, though!

After a holiday in 2013, i was horrified by snaps of me I knew something had to change. I saw a Facebook post from a friend celebrating

68 FIT & WELL

noW She’s teaching Zumba classes four times a week

How I dId It

i weighed 13st 4lb when i joined scottish slimmers I joined in February 2014. Two months later, my daughter, now 23, announced her whirlwind engagement – the date of her wedding was set for August 2015. Being the mother of the bride, I had the ultimate goal to get back into shape.

the first few weeks were pretty tough I removed all temptation from my fridge and cupboards and put a lot of effort into planning healthy meals to stop me snacking. For lunch, I’d tuck into a three-course menu – carrot and pepper soup, followed by salad and a baked potato, then four strawberries, a handful of blueberries, a slice of fresh pineapple and a spoonful of plain yogurt for dessert – to keep me going through the day. I also drank two litres of water daily to flush out toxins, and I dramatically cut my alcohol intake.

Within three weeks i lost 9lb To give me the best chance of success, I knew I needed to combine my new healthy eating regime with exercise. Even though I attended Zumba classes while I was overweight, I hardly put in any effort and barely broke a sweat. This time, I wanted to put in 100%.

i found the most inspiring instructor, suzanne Crooks She worked us hard – but for the first time in my life, I found exercise fun. It didn’t matter if I got a step wrong – we just laughed it off and as long as I kept moving, I knew I was burning calories. At the end of each class, I was buzzing. And doing it three times a week was a chance for me to let all my inhibitions go and dance off my day’s stresses. Over the next few months, the change in me was unbelievable. By November 2014, I’d shed 2st, my fitness had rocketed and I had more energy than ever. My confidence soared and I went from that shy person standing at the back of the class to signing up to a Zumba-instructor course.

Anne MArie’s Weight Loss Before

After

Loss

Weight 13st 4lb

10st

3st 4lb

Dress size 20

5 sizes

i never intended to become a Zumba instructor But that changed when Suzanne asked me if I could take over her group when she moved abroad. She said I was the only one she trusted and she felt I would really understand the limits of the participants. After I’d qualified, Suzanne stayed by my side during the first lesson I took but then she left me to it. It was really nerve-racking standing up at the front on my own, but seeing everyone’s happy, glowing faces staring back at me was so uplifting. I now teach four sessions a week.

By August 2015, i was 6lb from my goal weight of 10st I squeezed into my size 12 motherof-the-bride outfit and I felt amazing. And by August 2016, I was a size 10 and heard the Slimmers bell ring for the first time as I was down to 10st – it was the best feeling in the world. Zumba has not only helped me shift the weight but has changed my life. My husband and children now have a happy and confident wife and mum – they can’t believe my transformation. And I love having a career where I can inspire others and support them on their own weight-loss journeys.

Have a go…

For more information about Anne Marie’s classes, visit facebook. com/Zumbawithannemaried/ For more information about Scottish Slimmers, click on to scottishslimmers.com or call Freephone 0800 362 636

FIT & WELL 69

Words Natalia Lubomirski

hitting her target weight at Scottish Slimmers. I’d joined the group before, but whenever I’d lost a bit of weight, I'd think I looked OK and would slowly slip back into bad habits. This time I was determined to do it properly. I didn’t care how long it took, I just wanted to ring that Slimmers bell when I finally hit my target weight.

Have you found your

balance? all your Does one area of your life take up rely gets time and energy, while another ba gs out a look-in? Here’s how to level thin

veryone has different priorities – some are home birds, some social butterflies, others workhorses. OK, enough animal analogies. The point is, that’s no bad thing. However, if one area of your life has become all-consuming, it could be making you, or the people you love, unhappy. Find out if you need to redress the balance – and how…

How it works For the different areas of your life, we’ve written two statements. Give each a score out of 5 – 1 meaning you strongly disagree, 5 meaning you strongly agree. add them together for a score out of 10 for each category.

WorK a My job gives me purpose in life B I find it hard to say no to my boss

fAmIly a I shoulder a lot of responsibility for my family’s happiness and health B I prioritise my family’s needs over my own

socIAl lIfe a My diary is packed with social plans at the start of the week

70 FIT & WELL

B a ‘quick coffee’ with a friend often results in us hanging out for hours

HeAlTH a Considerations about my long-term health affect my day-to-day life B I’m religious about sticking to healthy habits

HoBBIes a I can lose hours absorbed in my hobby B Friends would describe me as ‘obsessed’

Take The TesT

The results If you scored 4-6 for an area of your life, it’s probably in balance. Good for you! If not, read on for advice on how to even things out…

WORK If you scored 3 or less…

If you scored 7 or more… Your job may be taking over. If you feel other areas are suffering, Jessica says routine is key: ‘Start and finish work at the same time every day and only work within those hours. Set an alarm as a clear reminder to clock off.’

If you scored 3 or less… Family commitments probably don’t take up much of your time. Depending on your circumstances, that may make complete sense. However, if you – or your family – want more QT together, Jessica suggests this tactic to reprioritise. ‘Think five years ahead: Got kids who’ll have done lots of growing up? Elderly parents who may no longer be around? What memories do you want? This reminds you how precious ‘now’ is.’

If you scored 7 or more… It’s important you carve out me-time. ‘Set aside one day a week to do something just for you,’ says Jessica. ‘Write it in your diary, then verbally affirm it (ie, ‘Today is Tuesday. I do netball on Tuesdays’) to make certain that it happens.’

did you know?

A quarter of professionals are unhappy with their work/ life balance

HEALTH If you scored 3 or less…

If you scored 7 or more…

You may have slid into unhealthy habits. 'The secret is working out what motivates you, as people are driven by different things,' says Jessica. For example, focusing on the fact that exercising more may help you shift a few pounds won’t inspire you if you’re happy with the size you are. Drill your motivation down to one short sentence: 'I want to be able to run around with my kids' or 'I want to live longer', for example – and say it to yourself when your resolve waivers.

It’s commendable that you’re health conscious but if you never cut yourself any slack, you may be missing life’s pleasures. 'Having a calendar where you schedule all your activities can help,' suggests Jessica. 'If you can see you have plenty of exercise planned and evenings in to cook healthy meals coming up, you might find it easier to allow yourself an indulgent meal out or a lazy evening, without worrying about falling off the wagon.'

SOCIAL LIFE If you scored 3 or less… You may find it hard to pin down pals meaning that you never catch up and feel disconnected. The key, says Jessica, is never finishing one meet-up without fixing the next in your diaries. ‘The momentum of regular plans is easier than arranging something from scratch,’ she says, ‘plus consistency in a relationship means you develop stronger bonds.’ Diaries at the ready.

If you scored 7 or more… You’re seriously gregarious, which is lovely. But an overactive social life can become a chore, so pencil in plenty of downtime. ‘If you’re prone to letting plans with friends overrun, decide on a definite start and finish time, and communicate it beforehand,’ suggests Jessica. It can be helpful to have something scheduled in right after – work or an appointment, for example – to help you stick to the timeframe.

HOBBIES If you scored 3 or less… You may not have any hobbies. Understandably. Life’s busy. However, Jessica notes: 'Hobbies keep you connected with other people – and yourself.' Need inspiration? 'Think back to what you enjoyed when you were a child. Revisiting something you used to love can help you experience that carefree childhood feeling again,' explains Jessica.

If you scored 7 or more… You’re probably a fanatic about your hobby, which is cool – as long as other areas of life aren’t sliding. 'If you’re not performing well at work because it has taken over, it’s worth reframing your job as something that facilitates your hobby, by allowing you to afford it, which might motivate you,' notes Jessica. 'Mind you, if you’re that passionate about a hobby, it’s worth considering whether it could be a career!'

FIT & WELL 71

Words Jessica Powell Photos iStockphoto.com

Your job isn’t a priority. And hey, that’s OK. ‘However, work can give a sense of purpose, which is pleasurable,’ notes Chartered Counselling Psychologist Jessica Valentine (brightonwellness centre.co.uk). Want to boost your work mojo? ‘Meet a friend weekly to discuss career goals. Being accountable to someone is powerful,’ says Jessica.

FAMILY

TreaT yourself!

25% off fit kit aT Hey! HOLLa

We’ve nabbed a great discount on fitness gear and gym bags to see you through the new year…

dd some ‘fitspiration’ to your workout and get closer to your 2017 fitness goals with the Hey! Holla range of sweats and accessories. It’s fitwear to rock your workout and take you from the gym to brunch to lounging in style. Look good and feel good with Hey! Holla’s ‘No Sweatshops for our Sweats!’ promise – eat clean and train with a clean conscience knowing your sweats are ethically produced and sustainable. With fun, cheeky slogans, a riot of eye-popping colours and super-luxe fabrics, you can let everyone know just how much of a fittie you really are. Now all you have to do is head to heyholla.com and pick your fave slogan… or get them all!

HOW TO CLAIM Simply go to heyholla.com and enter ‘FITWELL25’ at checkout to claim your exclusive 25% discount site wide* *Offer excludes ‘Fit Kits’ gift boxes. The discount code is valid from 22 December 2016-28 February 2017. Cannot be used in conjunction with any other offers.

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minute life fix

beat

sugar cravings

fast! #

Trying to quit the sweet stuff? Self-help guru Paul McKenna’s quitting technique could be just what you need… How it works

Photo iStockphoto.com

A hundred years ago, physiologist Ivan Pavlov discovered the power of conditioning when he made dogs salivate by ringing a bell. This principle can be used to create a conditioned response to a sugary food or drink. No matter how much you want it, the imagination is more powerful than the will. We will use these techniques to programme your brain to link compulsion with repulsion, so the next time you see that drink or food you won’t want it.

Get Control Of Sugar Now! by Paul McKenna, is out 29 Dec (£12.99, Bantam Press). For info: PaulMcKenna. com/books

2017 hea hackltsh

tHe craving buster Think of a sugar food or beverage that you crave and are out of control around. It could be anything that is a problem for you. Rate your craving on a scale of 1-10, with 1 being the lowest and 10 the highest. This is important, because at the end of the process we want to know how much it’s reduced. We are going to get your brain to re-create the feeling of compulsion for the food or drink you crave and blend it with your physical reaction to food that revolts you. This will be unpleasant because you need to get a strong feeling of revulsion to cancel out the compulsion. But don’t worry, it’ll be worth it.

Think of a food that absolutely revolts you, so that even if you just think of it you feel nauseous. Imagine a plate of whatever you really hate in front of you now. As vividly as possible, imagine eating that food. Taste it, feel the texture in your mouth and the awful feeling of swallowing it, again and again. Keep doing this until you feel really revolted. Imagine adding some of the sugar food you crave to the food you feel revolted by. Mix the taste and texture as you chew and taste them together. It feels disgusting. Imagine adding the hair from the floor of a hairdresser to the food mixture. Taste how they all feel together and experience

the texture in your mouth with all those hairs. Continuing to experience the taste and texture of the food that makes you feel sick, mixed with the food you used to like, mixed with hairs, add the taste of a bucket of spit and let all the tastes mingle in your mouth until you feel revolted. Vividly imagine swallowing them together. It must taste disgusting! Now, think about the food you felt out-of-control cravings for and rate your desire on a scale of 1–10. It should be much lower. If you want to make it lower still, go over the steps again. When you can think about the food you craved and can take it or leave it, you are back in control.

6 7

FIT & WELL 73

Don’t miss next month’s

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All the tips, tricks and workouts you need

On SAle 2 Feb!

Photo iStockphoto.com

PluS! Delicious gluten-free bakes, fast fixes for body, mind and more!

MY chALLeNge

Can Tidying up make my life happier?

Marie Kondo’s book on the joys of decluttering created a buzz last year – but has it created lasting change for writer charlotte haigh? s soon as I spotted the book, I knew I needed it. Marie Kondo’s The Life-Changing Magic Of Tidying Up: The Japanese Art Of Decluttering And Organizing promises a joyful approach to sorting your stuff, using what she has dubbed the KonMarie Method. This will be tough though as I’m a naturally messy person. I avoid tidying at all costs, so my bedroom is constantly strewn with teetering piles of clothes and books, and my desk is covered in papers. I like to think of it as creative chaos, but on the odd occasion I do give it a blitz, I have to admit I feel more in control. Will this book be my answer?

Words Charlotte haigh Photos Jo haigh

Keepsakes What appeals to me about the KonMarie Method is the emphasis on joy, rather than the usual dull sort-through, trying to think when you last used something. Instead, Marie says, you should pick up an object, ask whether it brings you joy, and if so, keep it. Yes, even if it’s a broken bit of jewellery you’ll never get around to fixing. If it means something to you, it stays. I start with my clothes. On Instagram I’ve seen people’s KonMarie’d jumper drawers, neat little rainbows of wool, and I want mine to look like that, instead of the current creased, chaotic jumble. As instructed, I tip the contents of my drawers on to the bed and pick up each item, touching it and considering

Charlotte was ready to take control of her life

instagram-worthy jumper drawers!

whether it brings me pleasure. This doesn’t always mean the item has to be beautiful. It could be a garment that allows you to do something you love, like the tracksuit bottoms you wear to run – not that I ever go running, but that’s a whole other area to tackle! I enjoy weeding out all the boring tops – they’ll go to a charity shop and a new owner who appreciates them, says Marie. Once I have my ‘to keep’ pile, it’s time to master the art of folding. This is a bit of a revelation. A jumper gets folded in on itself, ending up as a neat little package you can stand up in the drawer. Finally, I too have one of those photo-friendly jumper drawers. My cats approve and both jump in for a snooze. It turns out, though, that sorting my jumper drawer is the high point of this challenge. I struggle more

The verdiCT two cats Charlotte’s w order loved the ne

with underwear. I really can’t see myself painstakingly folding my bras, knickers and tights every time I wash them. Life is really way too short, so it’s more of a slapdash job.

Tough on stuff I approve of Marie’s approach to paperwork – basically, chuck it all out – but then I get to the chapter about books. You don’t need them, she says. Pack them all up and give them away. Now, I’m a book lover. My living room shelves groan with books. So I make a token effort, but only weed out a few and add them to my boxes for the second-hand shops.

A year on, have I kept up with my new tidy habits? er, no. The initial burst of enthusiasm didn’t last – neither has all that folding. But every so often, I sort my jumper drawer KonMarie style and admire it for a few minutes. And the cats still jump in. I do see the benefits of decluttering. I felt clearer headed when my home was (briefly) neat and tidy. But those boxes for the charity shop are still in my car boot…

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

FIT & WELL 75

use your

mind body

to heal your Got a niggling ailment or a nagging workout injury? Holistic and lifestyle expert Sarah Jones reveals her mind and body tips for easing pain naturally…

he connection between your mind and body when it comes to feeling fit and healthy is critical. ‘your mind is your gym,’ says sarah, ‘so start training it to listen to what your body is telling you. When it comes to health and healing, the importance of a positive mental attitude can’t be stressed enough, but ultimately getting to the root of the problem is what matters, rather than just fixing what’s broken.’ Follow sarah’s guide to your body as she reveals what’s really behind the common phrases we all utter, and suggests natural remedies to help you ease the problem yourself…

76 FIT & WELL

NECK AND HEAD

Think of The phrase ‘i’ve got a splitting headache’ ask yourself What is causing a headache in my life? Where am i lacking confidence? Try This Use your thumb and index finger of one hand to squeeze the webbed area between the thumb and index finger on the other hand. This is a pressure point. Squeeze the skin as tight as you can and hold for as long as you can to ease tension in your neck and shoulders.

HIPS

Think of The phrase ‘shoot from the hip’ – as in, not thinking something through ask yourself What are my fears of moving forward in life? Try This Run a bath full of warm water and add 2 cups of Epsom salts. Soak in the salts for at least 15 minutes. Epsom salt is a pure mineral compound of magnesium and sulfate. Magnesium plays a number of roles in the body, including regulating the activity of over 325 enzymes, reducing inflammation, and helping muscle and nerve function. Sulfates help improve the absorption of nutrients. The majority of our pain comes from inflammation of the joints and muscles. Epsom salt helps relieve the

HAMSTRING

Think of The phrase ‘To get strung up’ ask yourself Where am i limited in my ability to be effective in life? Try This Powdered ginger contains a natural aspirinlike anti-inflammatory substance called zingibain. Mix a teaspoon of powdered ginger with a teaspoon of olive oil. Gently apply the ointment over a pulled hamstring to help eliminate swelling, tenderness and stiffness. Olive oil has anti-inflammatory properties through its omega-3 fatty acid compounds. Apply this four to five times throughout the day and the tightness and swelling should reduce.

sort it!

Words Sarah Jones Photos iStockphoto.com

FEET

Think of The phrase ‘putting the right (or wrong) foot forward’ ask yourself Where am i not taking the right steps, or where am i taking the wrong steps, in life? Try This The crystal ‘Sunstone’ (shamanscrystal. co.uk) is excellent for fear, stress, vitality, strength and energy. Lie on the floor and put your feet up on to your sofa or bed. Relax for 15-20 minutes with the stone on your foot in the area where it's sore. This position is also great for clearing the lymph modes and water retention in your legs, which will also benefit your foot health and comfort.

SHOULDERS

Think of The phrase ‘shouldering the load’ ask yourself Where do i need to accept responsibility in my life? Try This If you’re sleeping on the side of the painful shoulder, place a pillow between your elbow and side of the body to take your arm away from the body. This stretches the subscapularis muscle (the large muscle at the front of your shoulder). If you sleep on the pain-free side, put the pillow in front of you so that the painful arm can rest on it. Pretend you’re hugging the pillow.

KNEES

Think of The phrase ‘To be knee-deep in something’ ask yourself Where am i unable to bend in my life? Try This Enjoy a turmeric and ginger tea daily. Turmeric and ginger are both antiinflammatory. The active ingredient in turmeric is called curcumin, which is a powerful antioxidant that helps to lower inflammation. you will need ½tsp ground ginger ½tsp ground turmeric Honey, to taste Directions Bring 1 cup of water to a boil, and add ginger and turmeric. Reduce to a simmer for 10–15 minutes. Strain, then add honey. This makes two cups.

ACHILLES

Think of The phrase ‘achilles heel’ ask yourself What is my greatest strength and also my shortcoming? Try This Follow an anti-inflammatory diet. Some foods help you heal more quickly and prevent injuries, while others trigger swelling and delay recovery. Vegetables, especially leafy green veg, are great antiinflammatory foods. Loaded with vitamins C and K, which speed up healing, they also contain antioxidants that fight oxidative stress, one of the primary causes of inflammation. Make half your plate vegetables with every meal, including kale, broccoli and spinach often.

FIT & WELL 77

Beauty buys

t S o o B a H t I W Ward off the ravages of winter with these nutrient-rich, vitamin-busting bargain buys

SuPerdruG VItamIn e SKIn Care aLL oVer Body Cream, £2.99

Keep skin supple throughout the bleak midwinter with this body moisturiser with hard-to-believe price tag and proven results. rich in antioxidant vitamin e, this intensive cream helps prevent premature ageing and leaves skin refreshed.

FormuLa 10.0.6 PICture PerFeCt day daILy moISturIzer, £8.99, BootS

there’s still a risk of sun damage on crisp winter days, so layer up with this lightweight cream, which has SPF15 and uVa/uVB filters, plus guava and vitamin C to brighten skin.

BeneCoS naturaL maSCara VeGan VoLume In maGIC BLaCK, £7.95, PraVera.Co.uK

an animal-friendly mascara that defines and enhances your lashes, while the addition of vitamin e will give them the moisture boost they need.

78 FIT & WELL

PaLmer’S CoCoa Butter FormuLa FLIP BaLm, £4.99

Keep lips kissable for over eight hours with just one flip and click. available in three flavours – Creamy Coconut, ripe mango and Juicy Watermelon – it’s packed with vitamin e, and cocoa and shea butters.

eyeKo maSCara oFF eye maKeuP remoVer WIPeS, £6, eyeKo.Com

aLL tHat Jazz CutICLe oIL, £7.99, aLLtHatJazz uK.Com

these 100% cotton wipes are gentle enough for the sensitive eye area, thanks to soothing aloe vera, refreshing vitamin-packed grapefruit extract and anti-ageing miracle worker allantoin, which helps to reduce puffiness.

It smells heavenly and contains vitamins a, C and d, plus moisturising carotenoids, to get to work instantly on dry and damaged cuticles. use twice a day and your talons will soon be in tip-top condition.

SPa maGIK orGanIKS PeeL & reVeaL marIne maSK, £4.95, SHoPForSPa.Com

roll back the years for a fraction of the cost of pricey salon treatments. Packed to the brim with anti-ageing algae and vitamin C, this pampering treat reduces fine lines immediately.

TreaTs under £10

Burt’S BeeS Lemon & VItamIn e BatH & Body oIL, £9.99, BootS this makes taking a soak in a hot bath an unmissable treat, thanks to its heady mix of sweet almond, lemon oil and vitamin e. Just add 2tbsp to warm water and relax. Bliss!

dry ‘central heating skin’ will be a thing of the past with this scrub, which contains extracts of nutrient-rich kale, spirulina, pineapple and lime peel. your complexion will be revitalised!

BeautyPro Hand tHeraPy CoLLaGen InFuSed GLoVe, £4.95, BeautyPro.Com

the only gloves you need this winter! In just 20 minutes, vitamin e, marine collagen and argan oil will rehydrate your hands. you can even remove the fingertips if you need to work while they do their magic.

FIT & WELL 79

Compiled by Faye m Smith Photos iStockphoto.com

SuKIn SuPer GreenS detoxIFyInG FaCIaL SCruB, £9.99, HoLLand & Barrett

THERE’S AN

app for that! Get fiGhtinG fit

Yoga Wake Up (iOS) The alarm

clock you’ll want to wake up to – this app delivers a 10-minute sequence first thing. Each a little different, some routines focus more on meditation, while others focus on holding poses and balance moves.

Yonder (iOS, Android) This is for the wild adventurer and the backyard explorer. Enter your location to find dozens of suggestions for hiking, biking and kayaking with reviews and tips from fellow outdoorsy folk.

JUst dance noW (iOS, Android) Been inspired by the Strictly pros’ bodies over the last couple of months? Slightly less foxtrot and a bit

80 FIT & WELL

ou y r se or e th to lo t fit ve e h t e e’ e W an t, g , w t fre u w igh ss es yo e re t p w e-st e la hel hat … d t th to to t ick go pps ick h k a st alt he

eat well more freestyle, this lets you use your smartphone as a controller and shimmy off those Christmas cals.

pokémon go (iOS, Android) Probably the most talked-about app of 2016, this seriously addictive game may be all the motivation you need to move. Go searching for Pokémon or clock up miles to hatch an egg. Who knew Pikachu would help you shed pounds?

Flexter Fitness (iOS) Just have time for a seven-minute blitz or want to dedicate a whole hour to a ‘Total Body Shred’? This app caters your workout to both your strength and energy levels. And there are even helpful video tutorials to check whether you’re doing the exercises correctly.

FoodUcate

(iOS, Android) Want to give your shopping a health check? This scans food barcodes to reveal nutritional values. It also tracks sleep, mood and hunger levels to help you meet your health and fitness goals.

that sUgar app (iOS, Android) With new guidelines at just six teaspoons a day, this helps you track the amount of sugar you and your family are eating and lets you set your own challenges.

hapicoach (iOS, Android) Take photos of your meals and a nutritionist will analyse your eating habits, helping you make changes to your diet.

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clUe – period tracker (iOS, Android) Can’t keep on top of your time of the month? This tracks your cycle, ovulation and fertility window. You can also monitor your skin, sleep, exercise, energy and emotions, and the more you use it, the smarter it gets.

s health (Android) Give yourself a full-body MOT this winter with this in-depth app.

diet point – Weight loss (iOS, Android) Put the power back in your hands and shift that weight. This calorie-counting app has more than 130 diet plans to choose from, with dedicated shopping lists. Plus, there’s a BMI calculator, weight-loss tips and reminders about when your next meal is due. And that can never be a bad thing!

nUtri smart (iOS) Eating out can be problematic when you’re trying to stick to a healthy eating plan. But with nutritional values of menu dishes from around 400 popular restaurants and fast food chains listed – with carb, fat, protein and salt breakdown – this app makes it easy to stay on track.

st John amBUlance First aid (iOS, Android, Blackberry) OK, nothing quite beats a hands-on course, but if an emergency arises, this could help you react in those critical first few moments. Simple to follow with illustrated guides and voiced instructions.

Yazio (iOS, Android) Want to shed pounds, maintain your shape or gain weight? Input your goal and vital statistics to reveal your target timeline. This, along with intake, exercise and remaining cals for the day (including carbs, protein and fat) are all clearly displayed. Plus, it’ll let you know when you’re being too unrealistic or unhealthy.

Boost your Brain peak

(iOS, Android) There are more than 30 masterful mini games to help improve your memory, language, mental agility and attention. A paid-for upgrade can personalise your daily ‘workout’ and provide you with stats.

happiFY (iOS, Android) Not all brain-training apps are about making you the next Einstein. Through short mini-games, quizzes and guided meditations, this focuses on developing your emotional intelligence to help you build a positive outlook on life.

stop, Breathe & think (iOS, Android) Check in daily to see how you’re thinking and feeling. Then

follow tailored meditations based on your emotions and physical wellbeing. Hit the pause button.

Balanced (iOS) Working long hours or constantly worrying about your family? It’s time to get some balance. Depending on your goals, this scheduling app gently reminds you to make time for your health and wellbeing. So pick up that book or practise that Warrior pose.

sam (iOS, Android) Feeling stressed? This could help. Developed by the University of the West of England, this measures how anxiety affects you over time, by helping you identify solutions and practise self-help options. Simply record your daily worries and use the stress-less training tools to help you start to feel calmer.

FIT & WELL 81

Compiled by Natalia Lubomirski Photo iStockphoto.com

(iOS, Android) The closest you’re going to get to robot doctors this year. Recommended by the NHS, it lets you message an AI (that’s artificial intelligence!), which draws on a bank of data to diagnose your symptoms and recommend local healthcare centres or pharmacies.

Using in-built sensors and external devices, this app can record heart rate, blood pressure, blood glucose levels, stress and weight.

STAR SOLUTIONS

THE ONE THINGÉ TV presenter Anna Richardson, 46, tells us all about the little things that make her tick

…that makes me happy is being in nature. Every few weeks I head to my Peak District cottage and go for long walks. It’s essential for my mental health and wellbeing.

…that keeps me looking young is getting the [noninvasive] 10-minute Facelift every four months. Dr Maurice Dray, who also treats Eva Longoria and Gwyneth Paltrow, injects micronutrients, calcium, vitamins and hyaluronic acid. It instantly gives you a radiant glow.

Anna loves escaping to the countryside

…I always have in my make-up bag

…I worry about as I age is losing my memory. I’ve just downloaded a brain trainer app called Peak (see page 80) and have become a little bit obsessed with it!

Words Natalia Lubomirski Photos Silverhub

…I believe women should be really aware of are their hormones and the importance of keeping them balanced. If you’re my age or older, you could start to consider bio-identical hormone replacement therapy – which naturally tries to match your body’s own production. 82 FIT & WELL

of With her partner s in rk Pe e Su two years,

is Delilah Farewell Cream Concealer, £24. I have bad under-eye bags, and this is the best cover-up I’ve found.

…that helps me stay fit is my personal trainer. I either don’t exercise at all or go absolutely mad. At the moment I’m doing lots of strength workouts to help boost my 46-yearold bones and muscles!

…I eat regularly is vegetarian protein, such as almonds and avocados. I also have chronic vitamin D deficiency, so I take daily supplements to strengthen my immune system.

Tweet your tip! Anna wants to know the one thing that gives you confidence. Share your tips @fitandwellmag using #theonething

È Anna Richardson supports the launch of Soft & Gentle’s new wash and care range.

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