Innholdsfortegnelse for May 2017 i Fit & Well

As you can see from these pics, the Fit & Well team have been busy trying to practise what we preach this month – even when it’s quite a challenge! But we’d love to hear more about your challenges, too. If you’re running a race, trying a new healthy eating plan or just doing your best to up your activity and step count every day, we want to hear how you’re getting on. You never know, we might even want to feature you in the mag! So get in touch on FB, Twitter or Instagram today! We’ve been... Get in touch! Whether you’re an Instagrammer or a Facebooker, here’s where to find us… TWITTER Follow or tweet us @fitandwellmag FACEBOOK Facebook.com/ fitandwellmagazine INSTAGRAM Follow and share pics @fitandwellmagazine YOUTUBE Visit…

1 Run first thing in the morning before breakfast (make it a slow-medium pace) and you could burn up to 20% more fat. 2 Eat a small protein and carb snack within minutes of finishing your workout. Otherwise, you could risk your body going into starvation mode, storing fat and slowing down your metabolism. It will also prevent your blood sugars plummeting, which will see you heading for the biscuit tin 30 minutes later. 3 Incorporate interval training into your workout. This will help to keep your metabolism elevated for longer, which in turn means you’ll burn calories, even when you’re at rest. 4 Combine running with a strength training workout. Focus on working large muscles to burn more fat. MUST-DO MOVES: one-leg squats and walking lunges 5 Treat the…

DIAGNOSIS? HOT FLUSHES » TRY: HYPNOTHERAPY Hypnotherapy alters our state of consciousness into a more relaxed mindset. The theory is to get patients to associate stronger feelings with the goal of getting rid of the hot flushes. THE PROOF Researchers at Baylor University in Texas found that hypnosis reduced hot flushes by 74%. THE COST Around £50 per session. WHERE? Visit the National Council for Hypnotherapy, hypnotherapists.org.uk. DIAGNOSIS? ANXIETY » TRY: MUSIC THERAPY It’s recognised as an effective treatment for many conditions including anxiety, depression and dementia. Sessions include playing an instrument, singing, writing music and creating stories using sound. ‘Evidence shows it can reduce anxiety dramatically,’ says complementary therapy expert Professor Edzard Ernst. THE PROOF Researchers from McGill University in Montreal have revealed that music encourages the release of…

PHONE HOLDERS WHAT TO LOOK FOR A comfortable fit and a protective plastic window that’s thin enough for your fingers to register on your screen. HEADPHONES WHAT TO LOOK FOR A comfortable, secure fit is a must – you don’t want to be put off your training by them falling out of your ears – so try before you buy. RUNNING BELTS WHAT TO LOOK FOR Something with clever storage features for your stuff – just make sure you’re not too weighed down, though! WATER BOTTLES WHAT TO LOOK FOR One that clips on or is easy to hold when running and is the right size for your hydration needs.…

IN JUST 3 DAYS Got a muffin top you just can’t shift? Don’t worry – you’re not alone! According to US weight loss expert, Traci D Mitchell, author of The Belly Burn Plan (£10.99, William Morrow Paperbacks), tummy fat is one of the hardest things to shift. Several factors contribute to it, including hormones, age, your body type and the way you handle stress. But follow this three-day plan and you can shift that stubborn fat for good! HOW YOUR HORMONES CAN AFFECT TUMMY FAT Out of the dozens of hormones in your body, according to Traci, there are seven you should know and understand: insulin, cortisol, leptin, ghrelin, oestrogen, progesterone and the human growth hormone. With the right balance they all help to maintain a healthy metabolism, which has…

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

True Nopal Cactus Water, 300ml, £1.79, Ocado Made from the prickly pear cactus fruit, this is rich in antioxidants, electrolytes and high in dietary fibre, and it’s said to help relieve hangovers. INVO Coconut Water, 300ml, £2.79, Holland & Barrett and invo.co.uk With as much potassium as one banana, this coconut water contains five essential electrolytes to help hydration levels. Sibberi Bamboo Water Glow, 250ml, £2.49, Ocado This pick (with four times less sugar than coconut water) is extracted from bamboo, packed with silica to keep skin, hair and nails healthy. Drink Maple, 355ml, £3.09, Holland & Barrett Low in sugar, maple water is high in manganese to help regulate sugar levels in the blood, and it’s also highly beneficial for bone strength. Mello Honeydew Melon juice, 250ml, £2.49, Waitrose…

…I do to help me sleep at night is use the most amazing pillow spray called This Works Sleep Plus + Pillow Spray. It’s a mix of aromatherapy oils and I spray it every night – my kids love it, too. …I always have in my fridge is grapefruit juice! I’m obsessed with it and always have it in the morning. It’s a bit weird, and can be acidic, but I love it. …I always have in my make-up bag is a good mascara, such as Max Factor False Lash Effect. It’s the one thing I would put on even if I didn’t have anything else on. …I do to relax is have a sports massage. I’m not good at relaxing as I’m quite hyper, but my body is often…

Asi smile for the camera, posing for the pictures on my blog, i realise that for the first time in my lifei feel confident – despite only wearing a skirt and sports bra. Until recently, i couldn’t bear to see photos of myself, especially my thighs! now i’m in the best shape ever, but it took a drastic change to get here… I’d always been on the curvy side. Except for a crash diet before my wedding, I’d carried a stone extra in weight from the age of 15. I never exercised and often reached for sugary snacks. In my late teens and twenties, I weighed around 11st – the weight I was when I met my husband George in 1995. I lost weight for my wedding but soon put…

IF YOU’RE SHORT BOOST BUY Bodysuit, £14.99, sizes 8-14, sportfx.com A bodysuit is great for those with a shorter torso, as it won’t ride up IF YOU’RE TALL BOOST BUY Gilet, £44, sizes xs-xl, asics.com Don’t worry about sleeves being too short with a gilet IF YOU’RE CURVY BOOST BUY Bag, £40, Cath Kidston With an adjustable strap to help fit your size when you’re carrying it IF YOU’RE PETITE BOOST BUY Leggings, £18, sizes 6-22, Next The clever panel across the front will help hold in a tum…

PHIIT (Pilates High Intensity Interval Training) What? A faster, sweatier take on traditional Pilates. Classes are done using Reformer Pilates machines – a platform you sit, kneel or stand on that moves back and forth along tracks within a frame, with resistance created by the exerciser’s body weight – or a mat. Exercises are done in quick succession using tabata timings (20 seconds of intense activity followed by 10 seconds of rest), include HIIT-style moves like high knees, squat jumps, press-ups and star jumps, and use a range of equipment from Bulgarian bags (a croissant-shaped leather bag weighted with sand) to kettlebells and power bands. Why? Combining toning, corestrengthening Pilates with the cardio workout of HIIT gives a total body workout and a calorie burn of up to 450 calories…

Beetroot & dark chocolate » Brilliant for controlling blood pressure WHAT TO DO 1 Line a 20cm x 20cm baking tin. Blend 250g cooked, chopped beetroot and 5tbsp honey (preferably raw) together in a food processor until smooth. Combine 40g gluten-free rolled oats, 180g strawberry-flavoured soy protein powder and 30g dried strawberries, then stir into the beetroot. 2 Press into the tin. Melt 100g dark chocolate chips in a non-stick pan over a low heat, then spread over the top of the mixture. Chill overnight. Turn out of the tin and cut into 16 bars. Keep chilled. WHY IT WORKS Beetroot contains chemicals which help blood vessels relax, so lowering blood pressure. Puffed almond & cranberry » Brilliant for a quick fix when energy levels are flagging WHAT TO DO…

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

1 POST-WORKOUT PICKS ‘Advocates of plant waters boast they are great for rehydration after exercise due to potassium and other electrolytes,’ says Helen. ‘But water will suffice for exercise less than an hour. Milk is said to be the best alternative after a hard workout.’ 2 TOP UP NUTRIENTS ‘New-generation refreshers do come with added nutrition value, such as vitamins and minerals,’ says Helen. ‘But eating a balanced and varied diet, including a rainbow of colours of fruits and veggies, should mean you get all the nutrients your body needs. 3 CHECK SUGAR LEVELS ‘Some waters are flavoured with everything from cane sugar to fruit purees and chocolate, adding to your ‘free sugar’ intake – the sugar we should be cutting down on – as well as providing extra calories,’…

5 minute life fix Are you a natural born worrier? It’s a habit that can eat away at you, and while it can have a purpose – motivating you to save when you have money troubles, for example – most of the time it’s unnecessary, says Jo Usmar, author of This Book Will Make You Fearless (£8.99, Quercus). ‘Research has found 85% of worries have a neutral or positive outcome,’ she says. ‘As for the other 15%, 79% of people reported they handled the situation better than they thought they would.’ One simple answer, explains Jo, is to find some time every day to worry. ‘It stops the snowball effect,’ she says. BOOK A SLOT Five minutes a day is enough to allot to worrying, says Jo. Don’t just decide…

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

» Quad Stretch Use a wall or chair to help with your balance. Stand up straight, bend your outside leg at the knee towards your bum. Use your hand on the same side to hold on to the foot. Keep your thighs and knees together. Hold for 10 seconds while breathing deeply, then change legs. » Static Stretch Seated Sit on floor, with both legs out in front of you. Lift up and turn out your left leg so your foot is resting on the inside of your right leg. Reach out to the extended right foot (if you can’t touch your toes, don’t worry) and lower your torso. Hold for 20 seconds, then change sides. » Active Pigeon Start in a push-up position, then place left knee on floor…

»THE ORIGINAL VERSION Pieces of chicken are tossed in flour and fried in butter, and then chopped onion, leek, garlic, herbs and diced pancetta are added. a thick and creamy sauce is made with the addition of whole milk and double cream. the mixture goes into a pie dish, where it is topped with eggwashed puff pastry, then baked. WHAT WE DID We swapped butter and flour for healthy rapeseed oil and cornflour. We upped the veggies, switched pancetta for lean bacon medallions and made the creamy sauce with milk and scrapped the cream. fatty puff pastry was swapped for light and crispy filo pastry. THE DIFFERENCE » OUR HEALTHIER VERSION YOU WILL NEED » 3tbsp rapeseed oil » 2 large leeks, trimmed » 75g diced lean bacon medallions »…

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

Morning OR afternoon GP visit? The verdict AM. The reason Studies have shown that tired doctors are 25% more likely to prescribe unnecessary antibiotics at the end of their shift. So book in to see your GP at the start of the day. Foam roll before OR after your workout? The answer Before. The reason A foam roller can help relieve sore muscles post-exercise but you could benefit more by rolling pre-workout. It helps activate muscles and warm up joints, preventing injury, plus it can increase blood flow to boost training. MILES VS SPEED The verdict Speed it up. The reason By all means do a mini fist pump whenever you add another 27 steps to your tracker walking to the loo. But bear in mind you don’t have to…

MORRISONS SWAP Smoked Double Gloucester & Slow Roasted Tomato 543 cals FOR Cheddar Ploughman’s 438 cals SAVE 105 cals SAINSBURY’S SWAP On The Go Balsamic Vegetables & Pecorino 508 cals FOR On The Go Spiced Vegetables flatbread 342 cals SAVE 166 cals BOOTS SWAP Egg, Tomato & Salad Cream 410 cals FOR Shapers Egg Mayo & Cress 306 cals SAVE 104 cals WAITROSE SWAP Heston from Waitrose Salt Beef Pretzel Sub 512 cals FOR Good To Go Wiltshire Ham & Cheddar 386 cals SAVE 126 cals TESCO SWAP Roast Chicken, Bacon & Stuffing 533 cals FOR Chicken & Sweetcorn 355 cals M&S SWAP Smoked Salmon & Cream Cheese 475 cals FOR Wild Salmon & Cucumber 386 cals SAVE 89 cals…

Know those mornings when you look in the mirror and your hair defies gravity? At times like that, you probably wonder why it’s called beauty sleep. Let’s face it, our busy diaries and our overwhelming urge to repeatedly press the snooze button (turn to page 75 to find out how to stop this bad habit!), means that dry shampoo and hastily twizzled topknots are favoured over time spent styling. But there is a loophole. We’ll show you how to do all the hard work before you go to bed, so that come morning your hair is good to go – and gorgeous! 1 UPGRADE YOUR PILLOW ‘A cotton pillowcase can pull on your hair,’ says celeb hairdresser Neville Ramsay. ‘The best pillowcases are silk or satin.’ We love Gingerlily Pure…

YOU ALWAYS USE ANTIBACTERIAL GEL Alcohol-based hand sanitisers should be seen as an addition to good old soap and water, not a substitute, say experts. A University of Ottawa study found that some brands which claimed to kill 99% of germs did not – at the very best they killed 60%, and at worst 46%. And, while they can reduce some germs, a study from the US Centers for Disease Control and Prevention revealed antibacterial hand sanitisers don’t reduce the spread of norovirus. FIX IT » Use hot running water and soap. ‘Wash both the palms and the fingertips and around any rings on the fingers, as bacteria can lodge there,’ says Prof Anthony Hilton from Aston University. » Be aware that antibacterial gels don’t protect against viruses, such as…

THE OLYMPIC DOUBLE Fancy getting training tips from not one, but two Olympic athletes? Long-jumper (and 2016 Strictly dark horse!) Greg Rutherford has created a new app, Take Flight, with input from pal and 4 x 400m relay runner Andrew Steele (son of This Morning’s resident GP Dr Chris Steele). Featuring real-time videos that you work out to (alongside Greg and others) and detailed guides on each exercise, it promises results after 30 minutes of your time, three days a week for 12 weeks. Visit takeflight.fit. THE NEW NUTRI If you’re a NutriBullet fan, you’ll want the latest addition put straight at the top of your wishlist. The NutriBullet 1200 series (£149.99, highstreettv.com) features one-touch Smart technology, making it easier than ever to use – no mess, no fuss. The…