Innholdsfortegnelse for April 2016 i Fit & Well

Catching up with our cover star Kimberley Walsh, I wasn’t just impressed by her enviable curves! I also loved her attitude. Kimberley fits in exercise around work commitments and taking care of her son Bobby. For her, fitness is about having a little time to herself rather than a result of the pressure many new mums feel to shape up after giving birth. Instead, she opts for regular workouts and a little help from the SlimFast diet when time’s tight! We’ve also got lots more ways to shape up without the stress in this issue. Let us know how you get on – we love hearing from Fit & Wellers! Meet our cover star on p6 We’ve been... Dancing Features Editor Jo Willacy practises the New Yorker move, as she…

Fast fix Give your nails some TLC with a swipe of a brush. Before painting your nails, apply a Jessica base coat. Each of the nine variants (from ￡7.95) are designed to treat different conditions, such as weak, brittle and dry nails. Finish with a slick of colour from Jessica’s new Pop Couture range. Try Runway Ready (above, ￡10.50). Best time to… Get a massage 30 minutes after your workout as your muscles will be nicely warmed up, which is ideal for a massage. The short time-lapse will also allow for better muscle recovery (compared to having one a couple of days later). 60% of people surveyed* have cried in the last month Letting the tears flow lowers blood pressure and removes toxins through your eyes that have built up…

‘I took control of my appetite’ Liz Anning, 40, lives in Plymouth with her husband Nick, 31. With the same hourglass figure as other women in my family, even as a teenager I was a size 14. After marrying my first husband when I was 28, I ballooned to a size 18 and 14st. I was far too big for 5ft 6in, but I was happy – that was, until my husband said I was fat. I promptly dieted down to a size 10, ditching 4st and then my husband! In September 2008, I met Nick. But as I fell in love, I fell back into old habits. A year later, I was a size 18. While I loved going to parties, unable to fit into my old dresses, I…

4 STEPS TO EVERYDAY VOLUME 1Wash it well A thorough cleanse of your hair is essential – product build-up weighs it down. Trevor Sorbie Rejuvenate Shampoo, £7.99/250ml, uses collagen to plump up fine hair. Never apply conditioner to the top of your head, as it will flatten your roots. Work Tresemmé Perfectly (Un)done Weightless Moisturizing Conditioner, £4.99/500ml through the mid-lengths and ends. That’s clever! For super-fine hair, reverse your cleansing regime. Apply conditioner first then follow with shampoo. Why? You get all the nourishment plus extra root lift 2Use the perfect product After washing and conditioning, carefully squeeze your hair with a towel to remove excess water (being too rough damages follicles) then work in a blob of Charles Worthington Volume & Bounce Body Booster Mousse, £5.99/200ml, to add body…

336 calories 23g fat (13g sat) 38g carbs Prep time 50 mins (plus cooling and 4 hours freezing) Serves 12 Mocha parfait with salted caramel praline YOU WILL NEED For the praline » 100g toasted hazelnuts » 200g golden caster sugar » 1½tsp sea salt For the parfait » 200g dark chocolate, finely chopped » 100g caster sugar » 4 eggs » 2 x 284ml pots Elmlea double light cream » 50ml Tia Maria or other coffee liqueur » Chocolate curls to decorate (optional) » 900g loaf tin, base and sides double lined with cling film with a good overhang WHAT TO DO 1 Spread 75g of the nuts on baking sheet lined with oiled foil. Put the sugar in a heavy-based pan with 3tbsp water and heat gently to…

Guilt-free chocolate Vegans or those eating dairy-free can enter chocolate heaven this Easter, as Hotel Chocolat lets loose its range of dark chocolate treats. And what better way to indulge than with a delicious dark chocolate City Bunny, ￡5.50/16. Hotel Chocolat dark chocolate also contains more cocoa and less sugar, which makes it even healthier! 2% That’s all the fat that’s in new Glorious! SkinnyLicious Vietnamese Supergreen Soup, ￡2.20. Nutritiously warm your cockles in windy March with other ranges too: New Covent Garden Soup Co’s Taste Of Health Tomato & Spinach With Five Beans, ￡2 (low in saturated fat and sugars, and high in fibre), and the new gluten-free and under-250 cals Pret soups – try zesty Lemon Chicken, ￡3.25. THAT’S CLEVER! Did you know you can naturally multiply the…

According to US nutritionist Haylie Pomroy (whose clients include Jennifer Lopez), slim people have a simple secret: fast metabolisms. Those carrying extra pounds have slow metabolisms. But the good news from Haylie’s book The Fast Metabolism Diet (Vermilion, ￡7.99) is you can retrain your metabolism into a fatburning wildfire. Haylie’s diet trains your metabolism to burn fat. On her easy-to-follow plan you can expect to lose up to 20lb of fat in 28 days, shed cellulite and build muscle, with no calorie-counting. The plan works by using food to rev up a sluggish metabolism. You eat three satisfying meals and two snacks a day but still lose weight. YOUR WEEK DAYS 1 & 2: UNWIND This phase is designed to lower stress and calm the adrenal glands. You’ll eat 3…

BIOCLEAR SKIN TAG & WART REMOVER, ONLY £14.99, WAS £39.99 Remove unsightly skin tags without costly surgery! This fast and effective method will leave your skin feeling silky smooth with no pain and no scars. Clinically proven to work on even the most sensitive of areas – simply apply to the skin tags and they will soon drop off to leave your skin blemish-free. (15ml) BIOCLEAR SCAR & SKIN IMPERFECTION OIL, ONLY £19.99, WAS £24.99 – SAVE £5 This scar and skin imperfection oil effectively targets problem areas including stretch marks and scars. Its cosmetically compliant formula tackles inflamed or discoloured patches and minor scarring, reducing the appearance of blemishes with regular use. Apply daily to affected areas. (15ml) BIOCLEAR AGE DEFYING SKIN OIL, ONLY £19.99, WAS £24.99 – SAVE…

From the rumble of a heavybreathing partner disturbing our sleep to a genuine health concern, there could be a specific reason you keep waking up, says sleep expert Dr Neil Stanley. Most of us wake up many times during the night for a few seconds – you may not even realise it. ‘It’s your body’s way of checking your environment is safe to keep on sleeping,’ says Dr Neil. It’s thought to originate from when our ancestors were keeping an eye out for wild animals. ‘But if there’s a disturbance – internal, because of our health, or external – it will wake us up properly and make it difficult for us to fall back to sleep,’ he says. Here, experts explain what a variety of wakeup calls could mean. Sweating…

380 calories 4g fat (1g sat) 51g carbs Prep time 10 mins Cooking time 20 mins Serves 4 Good-for-you chicken schnitzel YOU WILL NEED » 75g dried breadcrumbs » Zest of 1 lemon, plus wedges to serve » 1½tsp ground black pepper » 2 large free-range chicken breasts, halved horizontally and bashed with a rolling pin to flatten » 1 free-range egg, beaten » Low-cal sunflower oil spray » 400g gnocchi » 460g jar roasted red peppers (in brine) » 1 clove of garlic, crushed » 3tbsp parsley, chopped WHAT TO DO 1Mix the breadcrumbs with the lemon zest, black pepper and salt. Dip the chicken in egg, and then roll in breadcrumbs. 2Spray a frying pan with oil and fry 2 of the chicken pieces for 4 mins each…

275 calories 6g fat (0.8g sat) 6g carbs Prep time 5 mins Cooking time 20 mins Serves 4 Egg on bubble & squeak ≫ Brilliant for a healthy digestive system Bring 850g peeled and chopped potatoes and parsnips to the boil in a pot of cold water, simmer for 5 mins, drain then mash. Microwave 300g shredded greens in a bowl with 2tsp water covered with cling film for 1 min, squeeze out excess water. Mix with the mash and 2tbsp wholegrain mustard, shape into patties. Heat 1tbsp oil in a frying pan and gently cook for 5 mins on each side. Meanwhile, poach 4 eggs in simmering water. Serve the patties topped with an egg. WHY IT WORKS Parsnips and spring greens are rich in dietary fibre, which helps…

Envious of Jennifer Aniston and Cameron Diaz’s arms? Well, it’s time for you to shrug off your long-sleeved tops and bare all this spring. You can have a pair to rival theirs in just one month with trainer Zanna Van Dijk’s six key moves. They’ll whip your biceps, triceps and shoulders into shape in no time for a sculpted, sexy look. ‘These moves tone your arms and increase bone density too,’ explains Zanna. ‘And anyone can do them – simply increase the dumbbell weight as you progress. When you no longer struggle to complete the last rep, that’s when you know you need to upgrade.’ Run through the moves, turn the page for your challenge chart and get toning! YOUR SIX ARMSCULPTING MOVES All you need is your own body…

KFC SAVE 340 cals SWAP Zinger Tower Burger 620 cals FOR Mini Fillet Burger 280 cals MCDONALD’S SAVE 481 cals SWAP The BBQ beefburger 782 cals FOR Cheeseburger 301 cals ED’S EASY DINER SAVE 159 cals SWAP Ed’s Smokey Joe 622 cals FOR Cajun Vegetable Burger 463 cals BURGER KING SAVE 331 cals SWAP Whopper Bacon & Cheese 722 cals FOR Chicken Burger 391 cals WIMPY SAVE 169 cals SWAP Spicy Bean Burger 575 cals FOR Chicken Fillet Burger 406 cals NANDO’S SAVE 282 cals SWAP Portobello Mushroom and Halloumi Burger 670 cals FOR Grilled Chicken Burger 388 cals…

I have an admission to make: I’m a fair-weather cyclist. Thanks to the grim, miserable winter weather, I haven’t braved my bike since September. But with just three months to go until I take on the Henley Triathlon, I need to get my two wheels in action. Expert advice You’d think that the impending race date would be motivation enough for me, but it seems not. I’m hoping, though, that picking the brain of Cycle Republic store manager Lewis Clark will do the trick. I meet him at the Fenchurch Street branch in London. Before I get too dazzled by the array of shiny new frames – former Olympic champion Chris Boardman has just released a range for them – it’s time to talk triathlon training. My training plan ‘Include…

…I swear by to keep in shape is an HIIT classes. With my hectic schedule it can be hard to fit in exercise. So when I do work out, even if it’s for 15 minutes, I make sure every second counts. High intensity routines get your heart rate up. And because I’m working so hard it means I’m still burning fat and calories after my session. I’m a much nicer person when I’ve exercised, so I make sure I work out three to four times a week. …I do to stay healthy is drink plenty of water. I get through three litres a day. Staying hydrated helps keep my energy levels up. …I loved about being on I’m A Celeb… is that I got to show a different side to…

Before Breakfast Drink half a glass of warm, filtered water with the juice of half a lemon. It kick-starts your digestive function and aids fat metabolism. Breakfasts These are protein-rich to help weight management, with carbs for energy! » Porridge with berries. Add a few teaspoons of fresh or frozen berries to a small bowl of porridge with a dollop of unsweetened organic yogurt. » 2 organic or free-range eggs, boiled, scrambled or poached; 1 piece rye/wholegrain bread spread with organic butter or olive oil margarine. Mid Morning Choose one from either: a small bowl of berries with a few almonds and unsweetened yogurt; an apple with a few almonds; 1 small yogurt (natural or Greek style with honey). Lunches » Broccoli, cauliflower and green bean soup. Add 175g broccoli…

» Thanks to the water’s resistance, you’ll be toning, strengthening and burning calories in double-quick time. Go at a pace that’s comfortable for you (when speed isn’t specified, swim at a moderate pace) and focus on the rhythmic breathing. » Pick the stroke you’re comfortable with to build up your confidence. As the plan moves on, include a second stroke – read our tips on front crawl, backstroke and breaststroke for some helpful pointers. STROKES MASTERCLASS »Front crawl BREATHING: Blow out under water to ensure you’re able to breathe in when your head is raised to the side. ARMS: Slow it down – it’s not a race. Focus on performing long, steady strokes. Keep elbow slightly bent as you reach your hand in front of your body to enter the…

358 calories 5.5g fat (2g sat) 43g carbs Prep time 10 mins Cooking time 25 mins Serves 4 » THE ORIGINAL VERSION Traditional Italian meatballs are made with beef and pork mince, bound with egg and breadcrumbs then fried in olive oil. They are cooked in a rich tomato sauce, then served with pasta and lots of Parmesan. WHAT WE DID We used lean turkey mince to make the meatballs and cooked them in low-fat cooking spray, and then tomato sauce. We served them with half courgetti and half spaghetti, and a little Parmesan. THE DIFFERENCE » OUR HEALTHIER VERSION YOU WILL NEED » 320g pack turkey breast pieces » 1 shallot, roughly chopped » 1tsp freshly chopped oregano or handful basil » Zest 1 lemon » 1 egg »…

19mg The amount of caffeine in a one-minute brewed cup of English Breakfast tea. This jumps to a surprising 28mg if you leave the bag in for five minutes. 20% A Harvard School of Public Health study found that women who drank caffeinated coffee lowered their risk of depression by this much. 100 The number of milligrams (mg) of caffeine in a mug of instant coffee – that’s a quarter of the average recommended daily allowance (RDA). 4 The number of hours caffeine can keep you alert for. That’s why experts recommend you avoid caffeine at least 4-6 hours before bed if you don’t want to be counting sheep all night. 10 The number of minutes it takes for caffeine to enter your system after your first sip of coffee…

Madeline is a primary school classroom assistant. She lives near Glasgow with her husband Colin and her daughters Chloe, 15, and Abbie, 14. The time is 6:30am and I’m waiting for the doors to open at my local Cameron House Leisure Club for the first of my five regular gym sessions this week. Even at the crack of dawn I’m raring to go. Last year things couldn’t have been more different. Overweight and with my health at an alltime low, I struggled to walk more than a few steps without gasping for breath. As a child I was incredibly active, taking part in weekly modern and tap classes. But during my teenage years, I became more interested in boys and going out with my friends than dancing. I’d often pop…

WHAT’S MY PIN NUMBER? WHY WE FORGET There are too many numbers in our lives, says Dr Chris Moulin, professor of neurocognition at Universite Pierre Mendes-France. And, because numbers are simple, unimaginative shapes, we simply don’t find them interesting enough to remember. JOG YOUR MEMORY Try ‘chunking’ – dividing a long number into groups of three to help the brain process it, advises Dr Moulin. Give it meaning. For instance, the digits 19663945501 are fairly difficult to remember because they are essentially meaningless. So, break them up – 1966 is the year England won the World Cup, 3945 is the beginning and end of the Second World War and 501 = Levi jeans. Visualise your PIN number as a pattern – so, if you look at your phone keypad, 1379…

WORK UP A SWEAT 1 NHS Choices Change4Life Couch To 5K The classic for wannabe runners. If you need a goal to focus on, download this. Whatever your ability, with a gradual build-up of walking and running, it’ll get you ready for a 5K in just nine weeks. 2 Sworkit Simply choose a part of your body you want to work, what type of workout (eg cardio) and how much time you have to spare (five to 60 minutes). The app will then build a customised exercise regime. 3 Motion Traxx Get audio coaching from experts for all types of cardio workouts, including running and cycling. Plus, it comes with ActionSync, which creates soundtracks to match your intensity. 4 Bupa Smart Runner Choose from different runs – from hills to…