Innholdsfortegnelse for March 2016 i Fit & Well

It’s that tricky time of the year – those New Year resolutions are wavering and you’ve no idea how much longer you can keep up the good behaviour. So here’s an idea… don’t! I’m not suggesting you waste all that hard work – our mission at Fit & Well is to bring you achievable, time-saving ways to eat better and work out more efficiently. If you want to push your fitness to the next level, our 30 Day Jump Challenge (p50) is just the thing. We’ve also got smart ways to use superfoods (p65), and my favourite, the way to boost energy and get a flat tum – Pilates! (p62). What are you waiting for? We’ve been... Getting in a spin Social Media Manager, Becky, is combatting her winter comfort…

Most women gain up to 20% of their bodyweight during pregnancy and take around three months to a year to get back into shape after having a baby. But flick through the pages of any celeb mag and you’d be forgiven for thinking it’s the norm to shed pregnancy pounds within a matter of weeks. A survey by the Royal College of Midwives found that six out of 10 women felt pressurised by the example of celebrities to lose weight quickly after giving birth. But, not all celebs pop a baby out then slim back down to a six-pack within weeks. This Morning’s Holly Willoughby, Corrie’s Catherine Tyldesley and Kimberley Walsh all eschewed the celebrity mum post-baby weight loss race and took time to get back in shape after giving…

The North Face Verto Approach II, £95, thenorthface.co.uk Lightweight and comfortable. Adidas AX2, £60, adidas.co.uk Built for trail walking with a cushioned midsole and a grippy outsole. Saucony Nomad TR, £90, saucony. co.uk Engineered to adapt to various terrains, giving excellent traction. Reebok Franconia Ridge II GTX, £65, reebok.co.uk Waterproof, breathable and comfortable. New Balance 959v2, £60, newbalance.co.uk For ultimate support on all terrains try these for size. Take the challenge! Doing our #fitin30 plan? Like us on Facebook & share your progress facebook.com/fitandwellmagazine…

What’s so good about it? » Turmeric is well known as a curry spice, but it has much more to offer in the kitchen and for your health. » Use it in its fresh, ginger-like root form, as a powder, or even as a health supplement. » The spice is a powerful antiinflammatory, lowering the levels of enzymes in the body that cause pain and swelling. » It’s often used to help alleviate the symptoms of arthritis and ulcerative colitis, and may also help to ease the effects of chronic conditions with low levels of inflammation, such as Alzheimer’s. » Turmeric also works as an anticoagulant, slowing and stopping blood platelets grouping together to form clots, thereby contributing to lowering the risk of blood clots. » Turmeric’s high antioxidant levels…

107 cals Walkers Quavers Cheese Flavour 20g (55p) 99 cals Kettle Baked Chips Sweet Chilli 25g (79p) 123 cals Walkers Baked Wotsits Really Cheesy 22.5g (55p) 146 cals Novo Protein Bites Grilled Chicken 40g (￡1.50) 94 cals Popchips Sea Salt Potato Chips 23g (75p) 86 cals KP Velvet Crunch Gourmet Bites Cheddar & Onion 20g (59p) 80 cals The Giving Tree Broccoli Crisps 18g (￡1.85) 99 cals The Food Doctor Sweet Chilli Soya & Corn Crisp Thins 23g (75p) 134 cals Walkers Sunbites Sour Cream and Cracked Black Pepper 28g (55p) 129 cals Proper Corn Sweet & Salty, 30g (75p) 97 cals Pom-bear Original 19g (￡1.58/6) 78 cals KP Skips Tingly Prawn Cocktail 14.4g (￡1.88/7) 99 cals Jacobs Twiglets Original 24g (￡1.79/6)…

Your trainer Anthony Murray Actresses Jessica Biel and Kate Hudson are both fans of bouncing up and down to get fit. And if their toned bods are anything to go by, we had all better jump to it! ‘Jumping melts body fat, tones your bum, thighs and tum, burns calories and ramps up your metabolism,’ says Fitness First personal trainer Anthony Murray. ‘In the long-term it also improves bone density and can even help prevent arthritis.’ What’s more, plyometric training (that’s jumping!) increases strength in your fast-twitch muscle fibres, which helps boosts speed – ideal if you’re training for that 5K. ‘But to get the most out of it, you need to put the effort in,’ says Anthony. He advises: ‘Ensure you sit down deep into each move so you…

BREAKFASTS Green tea or water with every breakfast choice » Omelette made with 2 egg whites and 1 yolk. 1 grilled rasher extra-trimmed bacon, a sliced tomato, 80g blueberries » 100g grilled salmon, small bowl of porridge made with skimmed milk and cinnamon. 80g blueberries » Grilled rasher extratrimmed bacon, 200g natural-fat yogurt sprinkled with 1tbsp chia seeds, a handful of strawberries and 6 almonds » 80g smoked salmon, small bowl of porridge made with skimmed milk and sprinkled with cinnamon. ¾ of a cantaloupe melon. 2tsp chopped hazelnuts » Omelette made with 2 egg whites and 1 yolk with mushrooms and spinach. Plus, 1 grilled rasher extra-trimmed bacon. Slice of honeydew melon SNACKS » 60g roast chicken, 3 olives and a pear » 100g full-fat cottage cheese and 3…

SALT SPIRITED LAYERED BRA VEST TANK, £60, THESPORTSEDIT.COM This pretty tank has a relaxed fit for ease of movement, as well as a built-in bra top that’s supportive enough for Pilates. PILATES RING, £28, MANUKALIFE.COM An easy-to-store piece of home Pilates equipment, a ‘magic ring’ offers resistance, making it great for toning your upper body, inner and outer thighs and core. ACTIVE STIRRUP LEGGINGS, £48, MANUKALIFE.COM Super-soft and seam-free, these leggings are ideal for mat work. The stirrups give a leg-lengthening, ballet look. TONING BALL, £14.50, BODYCONTROL PILATES.COM These soft, weighted, anti-slip balls are brilliant for helping you build strength and often feature in Pilates workout videos.…

That’s clever! Pilates increases endurance, helping to boost performance in other sports » Lie on your back with knees bent, feet flat, legs together, knees and ankles touching. Have your arms out to the sides, slightly lower than shoulder height, palms up. Inhale, pulling in your tummy. As you exhale, rotate your pelvis and legs to one side. Hold for an in breath then breathe out to return your legs to the start position. Repeat to the other side. Do five reps on each side. » Keep your core engaged, tummy button pulled towards your spine, throughout. When you move your legs to one side, your top foot will roll off the floor but ankles should stay together. The opposite shoulder should stay in contact with the floor. As soon…

Chances are your bathroom cabinet is overflowing. We get it – it’s hard to say no to face fixers. But an overcrowded routine can lead to an overcrowded mind, plus product overload may also mean you’re not getting all the benefits of the best ones. Stop. Clear out your cupboard so you just have five key players, then use them in a mindful way. In just a few weeks, you’ll notice a difference, both complexion and headspace wise… Kiehl’s Daily Reviving Concentrate, £36 A hat-trick of oils – ginger root, sunflower seed and tamanu – in this intense hydration hitter makes it so powerful, your skin will be glowing like it never has before. Oh, and spa-like scents will be yours as you smooth it on, too. Bioderma Sensibo H2o,…

Do you get that that sinking feeling every time you log on to your email? An out of control inbox can be enough to drive the most calm of us to our third espresso of the morning! In fact, a study of office workers by Loughborough University found that 83% of participants became more stressed while using email. Measurements of heart rate, blood pressure and the stress hormone cortisol were taken over 24-hour periods and were shown to peak at points in the day when people’s inboxes were fullest. That’s clever! When you need to get your head down to get a piece of work done, switch your phone on to airplane mode so that you won’t get alerts every time a message lands Professor Jackson who headed up the…

40% of us worry every day and 20% of us worry every 2-3 days, according to research Worrying is common and, to an extent, natural. Professor Daniel Freeman, a psychologist explains: ‘Worrying is a basic human emotion that we all require to help us deal with threat and anticipate danger. Worrying only becomes a problem if it’s excessive, unrealistic and uncontrollable.’ Take our test and find out how a few tweaks can fine-tune your fretting.…

fit & well Exclusive! As we watch Kirsty Gallacher pull up her body weight onto the metal pole we’ve set up in a South London studio and support it there for a good five minutes, while our photographer snaps her picture, it feels like ‘strong’ doesn’t even begin to cover it. Kirsty, 40, has always been slim, but these days she is exceptionally lithe and toned and, crucially, it’s not just superficial – after all, this is a woman who can bang out 50 press-ups (gulp!). Still, after facing a few incredibly hard years – with her father (golfer Bernard Gallacher) suffering a cardiac arrest in 2013 and going through a divorce last year (from her husband of four years, former rugby player Paul Sampson) – it’s the mother of…

Protein 1 Chicken 2 chick peas 3 lentils 4 white fish Carbs 5 Sweet potato 6 Kale 7 carrots 8 Barley Fat 9 chicken stock 10 walnuts 11 Low fat coconut milk 12 olive oil Healthy meal ideas 1 + 5 + 11 Using low fat coconut milk will cut the calories, without compromising on flavour. 3 + 7 + 9 Homemade chicken stock will add flavour and the lentils are packed with hunger-beating protein. 4 + 8 + 12 Barley is an ideal grain to include in soups as it provides fibre, vitamins and minerals. 1 + 6 + 10 Kale is rich in vitamins and minerals and the walnuts provide heart-healthy omega-3 oils. 2 + 6 + 9 This chickpea soup provides an excellent source of protein, fibre,…

FROM FINE AND FLAT TO FABULOUS! If you have fine hair that seems to go flat and greasy easily you might be using the wrong product – or applying it incorrectly. Aaron Carlo, session stylist for VO5, says, ‘I recommend shampooing your hair a couple of times a week and giving it two washes each time. First, use a clarifying shampoo for your scalp, then use a treatment shampoo specifically for your hair type. Conditioner and oils can overload your hair, so only apply them to your mid-lengths and ends.’ Try using a lightweight spray or dry shampoo on your roots and avoid heavy gels and mousses. TRY Toni&Guy Hair Glamour 3D Volumiser, £7.49, doesn’t weigh hair down and will give it instant shine and lots of oomph! BANISH FRIZZ…

Low sat fat Gluten free Low sugar 243 calories 6g fat (2g sat) 38g carbs Prep time 10 mins Cooking time 20 mins Serves 4 Pancakes with fruit compote YOU WILL NEED » 100g buckwheat flour, sifted » ½tsp ground cinnamon » 1 large egg, beaten » 150ml milk » 2tsp vegetable oil » 4tbsp natural yogurt, to serve For the fruit compote » 227g strawberries » 2 pears, peeled, cored and chopped » 100g blueberries » Rind and juice of 1 orange » 2-3tbsp water WHAT TO DO 1 Place the flour and half the cinnamon in a bowl and make a well in the centre. Gradually whisk in the egg and milk to form a smooth batter. Chill for 30 mins. 2 Heat a little of the oil…

Sweaty Betty Runners Wristband, £15, sweatybetty.com These wristbands come with a zipped pocket to stash the bear essentials, such as keys. Plus they can double up as sweat bands. Ted Baker Ireens Monorose Armband, £25, tedbaker.com Want to be stylish and practical while exercising? This phone case will keep your handset safe and dry when you work out. Reebok Fitness Running Storage Belt, £24.99, reebokfitness.info With an adjustable waistband for a bounce-free run, this belt packs waterproof storage compartments and an headphone access point. TIP Adjustable strap gives a snug fit Osprey Rev Solo Bottle Pack, £30, ospreyeurope.com Comes with a 600ml bottle which fits snugly in its holster. Plus there are three other pockets, including one for your smartphone. Nike Expandable Lean Running Waist Pack, £15, store.nike.com/gb Stash your…

1 It protects your lower back A 2011 study, published in the Asian Journal of Sports Medicine, found people who did twice weekly, 45-minute Pilates classes for eight weeks significantly increased their leg and lower-back flexibility and stability in the lumbo-pelvic region, compared to those who did none. ‘Pilates is a tried and tested way to strengthen your back and core,’ says Body Control Pilates founder and teacher Lynne Robinson. ‘Every exercise requires a combination of stability and mobility.’ 2 It boosts your energy levels Pilates makes your muscles move in harmony with each other which will then have the effect of giving them more oxygen. Increased oxygen instantly increases your energy levels. As your energy increases, your breathing and circulation are also stimulated which then boosts energy further. 3…

AERIAL SILKS What it is The closest you’ll come to being a bona fide circus performer. A length of material is securely hung from the ceiling, which you climb up and then use as a tool to wrap around parts of the body and perform tricks and stunts while suspended in the air. Fans claim it takes a little getting used to, but it’s nowhere near as scary as it sounds! Body benefits This is truly a fullbody workout, as moving above the ground means every muscle has to be engaged to maintain your balance. Then, depending on what moves you do, your arms, legs, back, abs and bum can all get a good workout, clocking up the same amount of calorie burn as a spinning session at the gym.…

1 How often do you worry? ● It ebbs and flows depending on circumstances ■ Almost every day ◆ Occasionally – but if I do I go for it ▲ It tends to sneak up on me 2 How do you feel when you worry? ▲ Uncomfortable and uneasy ● Like I need to make changes ◆ Overwhelmed and emotional ■ Oddly comforted 3 You’re given a difficult project at work. How do you react? ◆ Envisage yourself failing ▲ Gulp – you’ll think about this later ■ Focus on what could go wrong ● Make a plan and troubleshoot pitfalls 4 How would you describe yourself emotionally? ● Balanced ▲ Disconnected ◆ Extreme ■ Uptight 5 How often do you share your worries? ● Sometimes – with family or…

…that helps me de-stress is my family and friends. Exercise is also a great way to unwind, as it clears your mind like nothing else. …I eat to stay healthy is avocado. It’s so tasty and goes with absolutely everything. Plus it has all the essential fats your body needs. …that helps me get out of bed in the morning is my job. I love what I do, so I find it pretty easy to spring out. But I do miss my lie-ins since becoming a mum to my daughter Azura in 2013. …that boosts my energy levels is Swisse Women’s Ultivite vitamins. Especially when I’m really busy with work and being a mum, I need all the help I can get. Since I’ve been taking them every day, I…

» Powerful press-ups » Start with body arched, hands slightly wider than shoulderwidth apart and lower hips down until your back is flat. Bend your elbows outwards until your chest almost touches the ground, then push/drive back up again. Start with 5 reps and aim to build to 20. » Russian twists » Sit down with your back straight, but leaning back so it forms a 45-degree angle with the floor. Bend your knees at 90 degrees and lift your feet off the ground to engage your core. Hold a medicine ball or dumbbell, lightly touch it down to the right of your body, then lift up and twist around to touch it down on your left side. Keep rotating for 20 reps. If you’re struggling, use a lighter weight…

#FIT IN 30 minutes Your trainer Scott Laidler » Whether you want to get fitter, burn fat or sculpt your lower half, we have it all with our 30-minute workouts. Routines include a mixture of steps and exercises that will help boost your stair-climbing and uphill-walking prowess. If you don’t have access to a gym, just double up your outdoors workouts. SCOTT’S TOP TIPS » Stay hydrated throughout your workouts » Wear appropriate footwear (see right) » Warm up thoroughly before training with dynamic (moving) stretches – hamstrings and calves can be especially vulnerable on an incline » Allow muscles to recover before training again PUT YOUR FITNESS TO THE TEST... ...with these stair-climbing and hillwalking challenges » Help boost the number of steps you take per day by challenging…

High protein Low sat fat 513 calories 17g fat (2.7g sat) 43g carbs Prep time 15 mins Cooking time 15 mins Serves 2 ≫ THE ORIGINAL VERSION White fish, such as cod, is dipped in batter, then deep fried in sunflower oil and served with chipped potatoes that are also fried. WHAT WE DID We coated our cod with rice flour, egg, and polenta and breadcrumbs, then shallow fried it. For chips, we roasted courgette fingers. THE DIFFERENCE ≫ OUR HEALTHIER VERSION YOU WILL NEED » 400g white fish such as cod, fresh, or frozen and defrosted in fridge » 2tbsp rice flour » 1 egg yolk, mixed with a little milk » 50g fine breadcrumbs » 2tbsp polenta » 1tsp paprika » 1 egg white » 250g courgette batons…

SAVE 280 cals TESCO SWAP Roast Chicken, Bacon & Stuffing Sandwich, £2.20 533 cals FOR Healthy Living Chicken Salad Sandwich, £2.20 253 cals SAVE 263 cals PRET SWAP Italian Prosciutto Baguette, £3.65 582 cals FOR Smoked Salmon and Soft Cheese Baguette, £2.99 319 cals SAVE 219 cals EAT SWAP Ham and Free Range Egg Bloomer, £3.29 573 cals FOR Simple Ham and Pickle, £1.99 354 cals SAVE 230 cals STARBUCKS SWAP Smoky BBQ Pulled Pork Flatbread 500 cals FOR NY Deli Salt Beef Bagel 270 cals SAVE 196 cals WAITROSE SWAP Sweet Potato Falafel Sandwich, £3.25 462 cals FOR Roast Chicken With No Mayonnaise Sandwich, £2 266 cals SAVE 235 cals GREGGS SWAP Mexican Chicken Baguette, from £3 596 cals FOR Mexican Chicken Oval Bite, from £2.50 361 cals…

» The NHS Fitness Studio has free instructional videos, including Pilates For Beginners and Pyjama Pilates (which promises to make you feel even better than you do when hanging out in your PJs). Visit nhs.co.uk/conditions/nhsfitness-studio. » Lynne Robinson’s Body Control Pilates app takes you through a warm up and the fundamentals of alignment, breathing and centering. Then there’s a 30-day Core Challenge – each day unlocks a new, progressively testing routine for a toned torso. (From 69p; App Store, Google Play, dailypilates.co.uk). » Pilates On Demand (pilatesod.com) offers online classes with a 14-week free trial (after that it costs from ￡7.40 a month). Pippa Middleton’s a fan and there’s a huge range of classes and teachers – from 10 minutes to an hour, beginners to advanced, with or without kit…

Fit & Well’s Tessa Solomons, 46, takes flight in the name of fitness. ‘If anyone ever asks me what my superhero power would be, the answer is always the same; I’ve dreamed of being able to fly since I was a child. So when I saw trapeze classes advertised in a magazine, I signed up straight away. It was tough at first – the strength and energy it takes is different from any other exercise I’ve ever done – but once my body got used to the timing of the swing, I was hooked. Trapeze requires a massive amount of focus because, not only do you need to visualise the trainer’s instructions before you swing, but you have to keep control of your entire body to complete the moves. That’s…

Exercise has taken a backseat in my life for a while. Aside from being the fitness guinea-pig on the Fit & Well workout videos – which takes up just two hours each month – I haven’t worked out since April. Workout weariness Bored of my exercise routine, I quit the gym early last year. With spring approaching, I promised myself that I’d make the most of the free outdoors and fill my spare time with cycling and runs around the park. But with no monthly gym direct debits guilttripping me into exercise, my drive quickly disappeared. Not even Wimbledon, which usually grips me with tennis fever, could encourage me to hit the courts. I’ve not been a complete couch potato – still without a driving licence at the ripe old…

MOSTLY CIRCLES The productive Worrier Like a set of gently teetering scales, you’ve got worrying down pat – listening to your inner ‘erk’ when you need to, using it to motivate, manage and sidestep disaster. » DETERMINE THE CAUSE If you do find yourself tipping into the slightly stressed side, look for external influences – are you working too hard, or not getting enough sleep? When you’re tired it’s harder to cope with life’s challenges. » AVOID TAKING ON OTHERS’ WORRIES ‘It’s called co-ruminating,’ explains Daniel. But if you feel you’re soaking up too many worries of others, spend time with some more positive types and you’ll soon be back on track. MOSTLY TRIANGLES The avoider When something’s stressing you out you prefer to put it out of your mind…