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39 Articles

SPICE things up!

According to health supplement brand Nutra7, the warming elements of ginger ensure improved circulation around the body and get the blood pumping in all the right places. Plus, the invigorating smell awakens and heightens the senses so you’re ready for a night of passion. It also prevents bad breath and halitosis as it refreshes and increases saliva production in the mouth which, coincidentally, can be handy for a whole range of under-the-sheets activities. We’ll say no more. What’s more, the ginger root soothes red, irritated skin and gives you a sexy, even glow so you’re feeling and looking your best. And, if you’re having sex for, y’no, the purpose for which it’s meant, you’re in luck there too. It has been found to help both men and women by boosting…

SPICE things up!

GET THINGS MOVING

Discussing bathroom habits isn’t for everyone but it’s time we started. Why? Because 94% of Brits suffer with digestive discomfort on a daily or weekly basis, which could be down to the fact that 54% of us are lacking in fibre, a key component in erm… toilet relief. the survey, by Nairn’s, discovered that we’re simply unaware of the importance of fibre. Yup, 29% of us don’t even know that the Government recommend 30g of fibre EVERY DAY. So how can we get our fibre hit? It’s easy to incorporate it into your diet without going out and buying anything fancy. Upping your intake of fruit and veg is a great way to start getting things ‘unclogged’, if you will. Other options you may already have are baked beans, oats…

GET THINGS MOVING

Skin-boosting SARNIE

THE BENEFITS OF BUCKWHEAT Buckwheat bread is a great sandwich option. The gluten-free grain is packed with antioxidants that help combat inflammation-related skin damage and it’s also a rich source of B vitamins – key for boosting nerve function and helping process fats in your body to keep your skin smooth and moisturised. TRY A buckwheat slice or wrap or rye or pumpernickel bread. SKIN-FRIENDLY SALAD Boost your complexion by adding chopped tomato or a quarter of a red pepper – both contain the wrinkle-defying compound lycopene. TRY Adding cucumber as it contains the mineral silica that boosts collagen. PROTEIN POWER Choose a belly-filling bean middle. Packed with protein, they will not only keep you feeling fuller for longer, but this nutrient is also an important building block of bones,…

Skin-boosting SARNIE

Lose weight the NORDIC WAY!

LOSE UP TO 8LB IN 4 WEEKS Sweden and Denmark may be best known for bringing us Ikea and hygge, but those Nordic countries know a thing or two about staying in trim and eating healthily too. If you like your comfort food, but want a slim waistline, this diet is perfect for you. WHY IT WORKS Key foods include seasonal berries, root veg, oily fish, plus high-fibre, slower-releasing carbs, such as wholegrains, pulses, sweet and skin-on potatoes, oats, rye and barley. This combo is filling and satisfying. Fermented dairy products like Skyr (similar to 0% Greek yogurt) and kefir are an essential part of the diet too, providing waistline-whittling calcium and friendly bacteria for a healthy digestion. As well as making it easier for you to manage your weight,…

Lose weight the NORDIC WAY!

All in our stride!

‘I’VE CONNECTED WITH LIKE-MINDED WOMEN’ Vicki Cooper, 47, lives near Blackpool and is a member of Glamoraks, an online women’s walking community ‘I love walking but I’d never joined a walking group before. When I heard about Glamoraks from my friend Rose, I liked the idea of it; being able to find other women to go walking with. Even the name appealed! My introduction to Glamoraks was the first-ever Walking Weekend in Malham, North Yorkshire, in 2017, organised by Melissa Talago, the founder. Rose and I joined 12 other women at its youth hostel, which was hired for our private use. We did a walk each day, split into two groups, for a longer or shorter route. By Saturday, evening, I felt like I was with people I’d known for…

All in our stride!

As sweet as SUGAR?

THE BIG DEBATE As a nation, we have a pretty sweet tooth. So much so, that one in 10 of us consume half our daily recommended sugar allowance by 11am*. Many of us even regularly exceed this allowance of 30g, by up to FIVE times!*. That’s a lot of added sugar right there. So, surely turning to sweeteners is the sensible option? Less calories, less of the harmful side effects – what’s not to love? We asked two experts for their thoughts… ‘SWEETENERS ALLOW PEOPLE TO ENJOY SOMETHING SWEET WITHOUT THE SUGAR’ Nutritionist rob Hobson reckons sugar replacements are a great alternative ‘Firstly, I don’t think sugar is particularly bad for you when you eat just a little of it, but I don’t know what the fuss is with sweeteners,…

As sweet as SUGAR?

‘My body’s not perfect, but it’s PRETTY DAMN GOOD!’

fit & well exclusive! She’s been a regular face hosting Loose Women for many years, but lately Andrea McLean has taken on a number of new projects. The 48-year-old has just released her new book Confessions of a Menopausal Woman and launched website thisgirlisonfire.co.uk while juggling life as a busy mum to her two children, Finlay, 16, and Amy, 11, and stepmum to her husband Nick Feeney’s daughters Tia Lily and Sienna. So it’s unsurprising that when we meet Andrea – who has bought along Nick and her sister Linda to help her out – she says she’s ‘knackered’, as she chats through our interview and organises the final details for her book launch party and all while enjoying her breakfast of toast, peanut butter, banana and honey. Phew! ‘Yoga…

‘My body’s not perfect, but it’s PRETTY DAMN GOOD!’

Andrea’s Summer Body Shape-Up

» Plank They are horrible but they work! Three sets for as long as you can handle. Set your phone’s timer for at least 10 seconds, building up to a minute. Good for A toned tum » Squats I do mine while I’m brushing my teeth in the morning, it’s a great way to get the exercise in first thing. (Learn more on p32.) Good for Legs And bum » Lunges I do these on the days that I don’t squat to really help get those legs feeling firm. Good for toned thighs » Twenty-ones This bicep curl trick is a great way to really work arm muscles. You do 3 sets of 7 – I use 5kg weights. Do 7 raises from arms down to your waist. Then 7…

Andrea’s Summer Body Shape-Up

The body Shop 1 in 5

That’s the number of Brits who have been making their gardens workout friendly this summer*. Yes, a fifth of you have been taking full advantage of the 2018 heatwave and ditching the gym for an alfresco sesh. Switching four walls for fresh air has endless benefits, including burning more calories (thanks to the varied terrain and conditions), keeping you going for longer (boredom is far less likely to set in), making you happier (it’s like an organic therapy session!) and even avoiding germs – yes, those treadmills, dumbbells and changing-room floors can be a haven for MRSA, athlete’s foot and ringworm. Yuck! Plus, it’s free and right on your doorstep. Winner. What classes are topping your outdoor-training list? 62% of you are strength training with weights and mat work 45% of…

The body Shop 1 in 5

Burn fat SHAPE UP!

BEFORE YOU GO… Warm up before each workout for about two minutes with some dynamic movements such as high knees, speed squats, push-ups and big arm movements No-one wants to spend hours slogging away at the gym. Who has the time to do that? Thankfully, Adam Howse, head trainer at F45 Tower Bridge in London, has devised a plan incorporating three-weekly 30-minute workouts that will work your whole body, while using minimal equipment. Weeks one and two are all about getting your body moving and setting you up to progress in weeks three and four. ‘Varying the exercise plans and adding progressions after week two gives you a challenge,’ says Adam. ‘Adding in a body-weight workout, where it’s you against gravity, can be one of the most challenging workouts you can…

Burn fat SHAPE UP!

The 20-minute Bike Burn

Gym genius Many of us have the traditional exercise bike tucked away in the spare room gathering dust. And in the gym, it’s seen as the easy option – just hop on and flick through your favourite mag while you pedal. But if you use it right, you can have a great short, sharp workout. Dan Little, Head of Fitness for Digme, and an indoor cycling specialist, explains that the bike isn’t just a terrific way to start your fitness journey – it’s also great to maintain or improve your cardiovascular fitness. ‘It’s a low-impact piece of kit – ideal if you have any niggling injuries or need something easier on the body.’ Ready for a more effective ride? Turn the page for a bike workout for every level… Ready,…

The 20-minute Bike Burn

Body weight gets BRUTAL!

‘In other words, it’s going to hurt’ If you ever want to sound like a gym genius, casually drop the C bomb in a conversation. Calisthenics (obviously…) has racked up almost six million tags on Instagram, and is undoubtedly the fitness It word of 2018. There’s a bit of an association with burly beefcakes doing handstands and pull-ups, but having been told it’s something that can actually work for everyone, I decided to investigate. Luxury fitness studio Blok is based in London and offers a calisthenics class twice a week, lead by calisthenics aficionado Keith Hahn. So I booked on. Asap But first: calisthenics? What actually is it? Well, aside from the fact it’s one of the oldest strength training methods to humans – it comes from Greek ‘kallos sthenos’,…

Body weight gets BRUTAL!

Drop it like a SQUAT!

Squats are all about buns of steel, right? Well, actually this popular gym move can do so much more than leave you with a pert derriere. Squats target your whole leg, particularly your quads, and your core. In fact, if you want squats to be properly booty-focused, Fit & Well personal trainer Lucy Gornall recommends activating your glutes before you begin – do a basic squat with a resistance band – or placing your toes on a slightly raised platform. But squats don’t just make you look toned, they’re good for your whole body too! ‘Squats help strengthen ligaments and enhance flexibility. They increase the range of motion in our hips and ankles and improve our balance,’ says Lucy. We’ve included six squat variations to target every bit of you…

Drop it like a SQUAT!

Get set for RACE DAY!

347 calories 3g fat (0.5g sat fat) 21g carbs Prep time 2 mins Cook time 2 mins Serves 1 You want to eat 2-3 hours before, and have a combination of carbs with something with a high glycaemic index, such as oats or toast topped with fruit, honey or jam. This helps to top up the glycogen levels in your muscles. But make sure you eat something your body is used to, both in terms of performance and digestion, as you don’t want any adverse reactions. THE PERFECT BANANA PORRIDGE Put 40g porridge oats (gluten free if needed) into a bowl with 120ml milk of your choice (we used unsweetened almond) and ½tsp cinnamon and stir well. Microwave for 1 min on High, then stir and microwave for another min.…

Get set for RACE DAY!

Top 30 trainers under £50!

ULTRA COMFY! STAND OUT FROM THE CROWD STURDY ENOUGH FOR CROSS-COUNTRY WALKS GOOD GRIP FOR WHEN YOU’RE GOING FAST GREAT FOR BADMINTON LIGHTWEIGHT OPTION WOW, JUST £8! IDEAL FOR WALKING NEWBIES LOOK CHIC AS YOU POUND THE PAVEMENT! DURABLE AND PADDED SO STYLISH MESH PANELLING MAKES THESE BREATHABLE TIP These shoes a great for starting out but if you begin training seriously consider investing in specific footwear.…

Top 30 trainers under £50!

‘WEIGHTLIFTING CHANGED MY LIFE!’

BEFORE Jumping into the car to pick up my daughter, Jordan, 13, from her afterschool club I felt my hips ache. ‘Ouch!’ I cried. My son, Daniel, 11, who was with me, joked. ‘You’re getting old, Mum.’ It was October 2015 and I’d been getting a strange twinge in both hips for weeks, so I went to the doctor. ‘It’s normal aches and pains for someone of your size,’ my doctor explained. I couldn’t deny it, I had put on weight. As a busy mum of two, working full-time as a senior supervisor at a local school, I didn’t think much about the food I ate and I’d often skip meals, gorging on huge, stodgy dinners to make up for it. Now, I weighed just under 15st and was a…

‘WEIGHTLIFTING CHANGED MY LIFE!’

Keep your COOL!

Clever tee This tee uses your sweat to lower the material’s temperature. Antimicrobial treatment protects from bacterial growth, so no dodgy smells. Blue beauts Made with patented fabric – LJ Excel™ – these tights offer maximum breathability. Lorna Jane Excel Mesh ensures air flow, too, so legs stay cool. The One You Need The underarm fit lets air reach underarms, while the under-bands pull sweat away from the body. What’s more, the seam-free lining minimises rubbing on the nipples – useful on hot days Hot yoga-tastic Made of moisture-wicking fabric that’s soft and lightweight, they’re also super-flattering, thanks to a high waist. They’re ideal for a hot yoga session. Free to move Lightweight fabrics in a loose fit are designed to keep you feeling dry. Plus, the open back allows…

Keep your COOL!

IN-SEASON SUPERFOODS

We help you choose the healthy option, whatever your diet LOW CALORIE Mains under 500. Snacks/desserts under 150 LOW FAT Under 14g of fat for main meals LOW SUGAR Less than 5g of added sugar per serving LOW SALT Contains 1.5g of salt or less per serving HIGH PROTEIN At least 20% of cals come from protein HIGH FIBRE 6g (or more) of fibre per portion LOW SAT FAT Less than 3g of saturated fat per serving GLUTEN FREE Contains no gluten products 1 OF YOUR 5 The portions of fruit and/or veg per serving VEG Vegetarian: meat-free and fish-free DAIRY FREE Free from all dairy products…

IN-SEASON SUPERFOODS

Fresh, tasty, Fast!

486 calories 13g fat (4g sat fat) 44g carbs Prep time 20 mins Cook time 10 mins Serves 4 Spicy Vietnamese beef YOU WILL NEED » 2 garlic cloves, crushed» 2 lemongrass stalks, outer layer removed, chopped» ½tsp toasted sesame oil» 5tbsp soy sauce» 1tsp thai fish sauce» 4 sirloin steaks, around 180g each» 1tbsp sunflower oil FOR THE RICE » 200g jasmine rice» 2tsp sunflower oil» 3 spring onions, sliced» 1tbsp soy sauce» 2 handfuls of baby spinach leaves» A large handful of coriander leaves, finely chopped WHAT TO DO 1 Blend the garlic, lemongrass, sesame oil, soy sauce and fish sauce with 1tbsp water until smooth. Mix well and pour over the steaks, cover and set aside in the fridge to marinate overnight. 2 When you’re ready to…

Fresh, tasty, Fast!

A slimmer slice

Per pizza (340g) 741 cals 33.3g fat (11.9g sat fat) 106g carbs Per pizza (185g) 371 cals 11.1g fat (3.8g sat fat) 50.2g carbs Per pizza (290g) 410 cals 9.4g fat (4.8g sat fat) 40.6g carbs A crisp pizza with a doughy crust, melting cheese and flavour-packed toppings is a comfort-food favourite. Shop-bought pizzas are great, too, when you don’t have time to cook, but they can be loaded with fat and high in calories. There are a few healthier options, though. Here are our faves… FREE FROM AND FABULOUS White Rabbit Pizza Co Smokin’ Vegan, 340g, £5, Sainsbury’s These award-winning pizzas are 100% organic, gluten free and dairy free. This vegan pizza has smoky MozzaRisella and is garnished with Greek olives, chopped Sicilian tomatoes and baby spinach. It’s a…

A slimmer slice

SUPERFOOD OF THE MONTH Beetroot

Blueberry sunrise smoothie YOU WILL NEED » 25g beetroot» 50g blueberries» Fresh ginger, cut into 2.5x2.5cm cube» 1tsp acai» 2tsp flaxseeds» ½ a banana, frozen» 200ml coconut water WHAT TO DO 1 Blend all ingredients until smooth. Pour into a glass and enjoy it straight away. GLUTEN FREE 1 OF YOUR 5 277 calories 12g fat (5g sat fat) 33g carbs Prep time 4 mins Serves 1 Beetroot burgers YOU WILL NEED FOR THE BURGER » 1tbsp olive oil» 1tsp smoked paprika» 1tsp cumin» 1 red onion, chopped» 1 garlic clove» 4 cooked beetroot» 75g rolled oats» 400g can cannellini or butter beans, drained TO SERVE » 4 burger buns» 4tbsp light mayo» 1 courgette and 1 carrot,peeled into ribbons» ½ a bunch of mint WHAT TO DO 1 Heat…

SUPERFOOD OF THE MONTH Beetroot

SWAP THIS for that… Summer drinks

DINNER WITH FRIENDS SWAP a medium glass of white wine 121 cals FOR a glass of champagne 84 cals SAVE 37 cals COCKTAIL HOUR SWAP Manhattan 164 cals FOR Martini 124 cals SAVE 40 cals BBQ TIME SWAP Pimm’s and lemonade 124 cals FOR Gin and tonic 97 cals SAVE 27 cals ON HOLIDAY SWAP Piña colada 490 cals FOR Margarita 168 cals SAVE 332 cals DOWN THE PUB SWAP a pint of ale, 250 cals FOR a pint of lager 180 cals SAVE 70 cals NIGHT OUT SWAP an alcopop 171 cals FOR Vodka and coke 110 cals SAVE 61 cals…

SWAP THIS for that… Summer drinks

5 quick’n’ healthy wraps

420 calories 20g fat (6g sat fat) 37g carbs Prep time 15 mins (plus marinating) Cook time 15 mins Serves 4 Spiced lamb Remove excess fat from 300g lamb neck fillets, and season. Mix together 2tsp sumac, 1tbsp olive oil, juice of a lemon and 1 crushed garlic clove in a shallow dish. Add the lamb and coat well. Cover, chill and marinate for at least 1 hr, or longer. Heat a griddle pan and cook the lamb for 5 mins on each side, until brown on the outside and pink in the middle. Put on a plate and cover with foil. Combine 100g spinach leaves, a handful of mint leaves and 4tbsp pomegranate seeds. Heat 4 flatbreads. Thickly slice the lamb and serve in flatbreads with the salad and…

5 quick’n’ healthy wraps

It’s all about ALMONDS!

THE ICE CREAM Almond Dream Non-Dairy Salted Caramel Ice Cream, £4, Sainsbury’s Craving salted caramel ice cream? This pot of luxury is just the ticket. THE BAKING ESSENTIAL Waitrose Sweet & Fragrant Ground Almonds, 100g, £1.39 A gluten-free swap that’s high in protein and perfect for adding a nutty flavour to bakes. THE YOGURT The Almond Collaborative Raspberry Dairy-Free Yogurt, £1.50, Sainsbury’s Thick and creamy, made with almond milk, it’s bloomin’ moreish! THE DRINK Rude Health Almond Drink, £2, Tesco Nutty and sweet, it’s an easy-peasy swap to add to your cuppa instead of milk, have on cereal, or drink on its own! THE CHEESE Nush Almond Milk Spreadable Ch*ese, £2.75, Whole Foods Market Made with almond milk, vegan live cultures and filtered water, each pot of this spread contains…

It’s all about ALMONDS!

LIGHTER NEW YORK CHEESECAKE

244 calories 9g fat (3.5g sat fat) 26g carbs Prep time 20 mins Cook time 45 mins plus chilling Serves 14 » OUR HEALTHIER VERSION YOU WILL NEED » 150g digestive biscuits» 100g oatcakes» 60g margarine» 1kg fat-free Quark» 200g low-fat soured cream» 100g golden caster sugar» 2tbsp cornflour» Juice of ½ lemon» 2tsp vanilla extract» 2 medium eggs» Mixed berries, to serve WHAT TO DO 1 heat the oven to 170°C/Gas 5. Blitz the digestive biscuits and oatcakes together in a food processor until fine. 2 Melt the margarine in a pan over a low heat. tip the biscuit crumbs into the pan and mix until well coated in the margarine. scrape the mixture into a greased 20cm cake tin and gently spread out to make an even layer.…

LIGHTER NEW YORK CHEESECAKE

Treat yourself!

217 calories 7g fat (2g sat fat) 30g carbs Prep 40 mins Cook 10 mins Serves 10 Chocolate and pistachio Swiss roll YOU WILL NEED » 125g caster sugar» 4 large eggs» ½tsp vanilla extract» 45g cocoa powder» 45g cornflour» ½tsp gluten-free baking powder FOR THE FILLING » 2 large egg whites» 125g caster sugar» 75g chopped pistachios, reserving a few to decorate WHAT TO DO 1 Heat the oven to 200°C/Gas 6. Whisk the sugar, eggs and vanilla in a large bowl, until glossy and thick. 2 Sift in the cocoa powder, cornflour and baking powder. Very gently fold this into the egg mixture. 3 Pour into a greased, parchmentlined 30 x 25cm Swiss-roll tin, spreading to each corner with a spatula. Bake for 8-10 mins, or until springy…

Treat yourself!

40+ and fabulous!

THE SILVER FOX @silverstorm777 Model, influencer and self-proclaimed Silver Fox, Hillary proves fitness can get even better with age. Not only will she have you embracing the natural grey locks but your natural beauty too. Plus, have you seen her bod?! She is all the gym motivation you’ll need. Quick quote ‘I may not be a grandma yet, but I plan to be the FITTEST when that time does come.’ Instagram followers 24.7k TONED IN 10 Want to work out but feel you don’t have the time? Check out the free 10-minute workout videos Chris posts, to help women live their fittest life from the comfort of home. Quick quote ‘Focus on the GOOD! When you keep dwelling on mistakes or negative things, you will continue to live in that…

40+ and fabulous!

85% That’s the number of women in the world with so-called cellulite, which proves that whatever your body shape or background, there’s no escaping it. and with 74%* of women saying it impacts their outfit choices, it’s time to fight back. ‘Cellulite is caused by connective tissue filaments that anchor the skin to the underlying tissue,’ says dr nick rhodes. ‘These pull down on the skin’s underside and create dimples. While tissue can be weakened by hormones, lack of exercise and poor circulation, it’s not due to obesity, it’s just normal fat in the body.’ WHY NOT TRY… THE BUFFER This body restorer can increase circulation by up to 400%. Just stroke across problem areas for a minute a day. Body Restorer De-Stress Body Tool, £35, hayoumethod.com THE TREATMENT A…

Time to ditch the plastic?

According to Greenpeace, an estimated 12.7 million tonnes of plastic – from plastic bottles and bags to microbeads – end up in our oceans each year*. This ‘plastic soup’ is responsible for the death of one million seabirds a year and over 300,000 marine mammals, including dolphins, seals and sharks. Will McCallum, Head of Oceans at Greenpeace UK, says the real game-changer, increasing awareness of the plastic issue, has been Sir David Attenborough’s Blue Planet series, which brought the shocking impact of ocean plastic pollution into the living rooms of millions of UK people. He adds: ‘The wave of public concern unleashed by this BBC documentary has driven the issue up the political and news agenda, spurring ministers and corporations into taking action.’ If you want more context on the…

Time to ditch the plastic?

GIVE YOUR HAIR a workout

KEEP IN CONTROL 1 ‘THE top product to manage hot workout hair is dry shampoo,’ says Lidia Zullo, Artistic Director at The Beauty & Blow Dry Studio. ‘Whether that’s a few spritzs before, in between or after your workout, this will absorb excess oils from the roots and give it a light texture. Massage in at the roots and brush through. A favourite of mine is Rahua Voluminous Dry Shampoo (£30, rahua.com/uk).’ 2 ‘The best way to wear your hair during exercise is in a ponytail or braid,’ says Manjul Treohan, founder of So Me Beauty. ‘If you have short hair, use the top section above the crown to tie it up and secure with a band and clips. Try not to tie the hair too tight, as it may…

GIVE YOUR HAIR a workout

The sleep smarter SECRET

Lack of sleep has been found to increase the risk of heart disease, stroke and depression, to name just a few. And life simply seems easier after you’ve slept well, as Dr Neil Stanley explains in How To Sleep Well (£10.99, Amazon). Here are three steps he suggests we can make to improve our sleep. 1 IN THE DAY: STAY AWAKE Ensuring you stay awake during the day means you’re far more likely to slowly slip into a slumber come the evening. ‘Daytime exercise, both physical and mental, can promote good sleep,’ advises Dr Stanley. ‘It is also important to get adequate exposure to natural light, as this is a major natural signal to the brain that it is time to be awake.’ So, if you usually spend all day…

The sleep smarter SECRET

Say bye-bye to BLOATING

Ever look down at your swollen stomach and wonder where it came from? You’re not alone. Studies show that around 70% of people suffer from belly woes. Whatever the reason, a bloated tum is uncomfortable and, let’s face it, who wants to be asked when they’re expecting when all they’ve done is eat a bowl of spaghetti? Harley Street nutritionist and gut expert Rhiannon Lambert (rhitrition.com) reveals what might be causing your bloating and how to deflate asap… WHY ARE YOU BLOATING? 1 YOU’RE EATING TOO FAST You might not even realise you’re doing it, but if you feel puffed up after every meal, you may need to put the brakes on your munching pace. Ingesting food at 100mph robs your body of the chance to register it and send…

Say bye-bye to BLOATING

8 workout mistakes to stop Now!

1 OVERTRAINING ‘People don’t realise their body needs time to adapt when they start any form of new training,’ says Dr Christian Allard DC, clinic director at ProBack (proback.com). ‘Start slow. If you have not perfected your technique, you could be putting strain on your body by pushing yourself too hard.’ 2 MISSING REST DAYS ‘Resting is an essential part of becoming fitter,’ says Dr Allard. ‘A good nights’ sleep, or even days or weeks off training, are essential to allow the body’s tissues to heal. Work hard during the week, but allow yourself the weekend off.’ 3 NOT WARMING UP ‘Warming up reduces injuries. A few minutes of cardio should be sufficient, but also stretch your muscles,’ advises Dr Allard. ‘And ensure you’re cooling down. This will prevent the…

8 workout mistakes to stop Now!

What’s better?

Window OR aisle seat? The verdict Window seat The reason Planes can be a haven for germs, especially in the aisle. But as lurgies usually only travel around a metre, the window seat can provide a sanctuary from sniffles. But slap on SPF 50 before take off, as sitting there can put you at risk of UVA waves. BRUSH BEFORE OR AFTER WASHING? The verdict Before The reason When your hair is wet, it’s particularly fragile and prone to breakage from brushing or combing. Brush or comb out tangles before washing and your shampoo and conditioner will distribute through your hair much more easily too. SMART SWAP Switch sugar FOR cream on your fruit The sweet stuff doesn’t give you any helpful nutrients – only calories. So spoon a dollop of…

Keep that SUMMER GLOW

EMBRACE THESE » Tinted moisturiser: You’ve got that gorgeous summer glow, so why cover it up? tinted moisturiser perks up your skin without masking it. We love bareMinerals Complexion Rescue Tinted Hydrating Gel Cream, £28. » Lip balm: Yep, that’s right, your regular clear lip balm. Vaseline Lip Therapy, £1.95, is our go-to. Not only does it rehydrate sun-chapped lips, dot a little on the tops of your cheekbones for a youthful, dewy look. » Eye crayons: Opt for peach and nude pearl shades like NYX Jumbo Eye Pencil in Sparkle Nude, £5.50, to make eyes look wide awake. » Cream blush: A tan comes with flushed skin, so rosy cheeks are key to give your summer look longevity. Dab blush onto the outer apples of the cheeks and pat…

Keep that SUMMER GLOW

Discover your PERFECT DIET

Ever wondered why ditching carbs, fasting, juicing or calorie counting works brilliantly for some people but drives others crazy with cravings? Honestly? There’s no such thing as ‘one diet suits all’ and the success – or failure – of any weight-loss plan depends on picking the RIGHT one to suit your personality and lifestyle. So, where do you begin? According to The shrinkology solution*, the secret is to discover which of six eater categories you fall into. These have been devised with the help of psychologist, Dr Meg Arroll, who specialises in eating behaviours. By sussing out your category, you can then personalise a diet and activity plan much more likely to fit your life and emotional profile. Try this mini version of the Shrinkology quiz to get your weight-loss…

Discover your PERFECT DIET

6 NATURAL WAYS TO BLITZ PAIN

TRY CONTRAST BATHING ‘Use ice and heat together to reduce problems like backache,’ says physiotherapist Tim Allardyce (surreyphysio.co.uk). ‘Wrap frozen peas in a thin towel and place it over the painful spot for five minutes. Take it off and place a hot-water bottle with a cover on it over the area for five minutes, and then repeat with the ice. Do this until the pain stops. USE HERBAL TEAS Many herbal remedies can fight pain by stopping the inflammation behind it. Nutritionist Cassandra Barns suggests trying one of these… TURMERIC A main ingredient in curries, this has been used as an anti-inflammatory for centuries by practitioners in Ayurvedic (an ancient Indian system of medicine) and traditional Chinese medicine. Try Solgar Full Spectrum Curcumin 185x, £27.99 for 30 softgels, Holland &…

6 NATURAL WAYS TO BLITZ PAIN

Hi Alexandra, you look incredible! What’s your fave way to keep fit? I absolutely love the gym and I am very into my fitness, so tend to work out at least five times a week with HIIT (High Intensity Interval Training) sessions, running, weights, and I do Pilates and yoga. Wow, impressive! Do you have a part of your body you struggle to keep in shape? I have always been conscious of my arms, but have spent time working on them and I’m now a lot more comfortable. I think every girl has insecurities about their body! What’s your trick to juggling your fitness regime and your career? I just make sure it fits in, as I crave working out. Putting in the effort and feeling amazing is so rewarding.…

ALEXANDRA’S FOOD DIARY

Breakfast SlimFast Berry Blast Advanced Vitality shake Ashton says If you are replacing meals with shakes, check they don’t have lots of added sugar. The good news is that this particular one doesn’t have any. 265 cals Lunch Baked salmon fillet with a big mixed salad Ashton says Salmon is a fantastic oily fish full of omega 3s and definitely something we should all have more of. Of course, a big mixed salad will add plenty of vitamins and minerals. 300 cals Dinner Chicken with vegetables and brown rice Ashton says Brown rice is a great form of carbohydrate and keeps you feeling fuller for longer. As with all meals, a good protein source like chicken should be top priority. 550 cals Snacks Fruit, nuts and water Ashton says Nuts…

ALEXANDRA’S FOOD DIARY

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Recent Fit & Well Digital Issues Browse all back issues

Fit & Well Magazine (Digital) Subscription June 1st, 2018 Issue

Fit & Well Magazine (Digital) Jun-2018: $2.07

Fit & Well Magazine (Digital) Subscription May 1st, 2018 Issue

Fit & Well Magazine (Digital) May-2018: $2.07

Fit & Well Magazine (Digital) Subscription April 1st, 2018 Issue

Fit & Well Magazine (Digital) Apr-2018: $2.07

Fit & Well Magazine (Digital) Subscription March 1st, 2018 Issue

Fit & Well Magazine (Digital) March 2018: $2.07

Fit & Well Magazine (Digital) Subscription December 1st, 2018 Issue

Fit & Well Magazine (Digital) Dec-2018: $2.07

Fit & Well Magazine (Digital) Subscription November 1st, 2018 Issue

Fit & Well Magazine (Digital) Nov-2018: $2.07

Fit & Well Magazine (Digital) Subscription October 1st, 2018 Issue

Fit & Well Magazine (Digital) Oct-2018: $2.07

Fit & Well Magazine (Digital) Subscription September 1st, 2018 Issue

Fit & Well Magazine (Digital) Sep-2018: $2.07

Fit & Well Magazine (Digital) Subscription August 1st, 2018 Issue

Fit & Well Magazine (Digital) Aug-2018: $2.07

Fit & Well Magazine (Digital) Subscription July 1st, 2018 Issue

Fit & Well Magazine (Digital) Jul-2018: $2.07

Fit & Well Magazine (Digital) Subscription June 1st, 2018 Issue

Fit & Well Magazine (Digital) Jun-2018: $2.07

Fit & Well Magazine (Digital) Subscription May 1st, 2018 Issue

Fit & Well Magazine (Digital) May-2018: $2.07

Fit & Well Magazine (Digital) Subscription April 1st, 2018 Issue

Fit & Well Magazine (Digital) Apr-2018: $2.07

Fit & Well Magazine (Digital) Subscription March 1st, 2018 Issue

Fit & Well Magazine (Digital) March 2018: $2.07

Fit & Well Magazine (Digital) Subscription December 1st, 2018 Issue

Fit & Well Magazine (Digital) Dec-2018: $2.07

Fit & Well Magazine (Digital) Subscription November 1st, 2018 Issue

Fit & Well Magazine (Digital) Nov-2018: $2.07

Fit & Well Magazine (Digital) Subscription October 1st, 2018 Issue

Fit & Well Magazine (Digital) Oct-2018: $2.07

Fit & Well Magazine (Digital) Subscription September 1st, 2018 Issue

Fit & Well Magazine (Digital) Sep-2018: $2.07

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L'officiel Art (Digital) Subscription April 1st, 2020 Issue

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