Innholdsfortegnelse for August 2017 i Fit & Well

As you can see, the Fit & Well team all do their very best to get involved with exactly the sort of stuff we are encouraging you to try. From joining new exercise classes to trying new food ideas, we’ll always give it a go and let you know what we think. But we also want to hear what works for you. So if you’ve cooked a new recipe, got some new fit kit, or just want to tell us how proud you are of your latest fitness achievement, however small, then get in touch (details below). We love hearing from you… Get in touch! Whether you’re an Instagrammer or a Facebooker, here’s where to find us… TWITTER Follow or tweet us @Fitandwellmag INSTAGRAM Follow and share pics @fitandwellmagazine FACEBOOK…

»THE ORIGINAL VERSION Summer berries are cooked up with sugar, then packed with juice-soaked bread into moulds and served with double cream. WHAT WE DID We ditched all that sugar and replaced with natural stevia, which is much sweeter than cane sugar and lower in calories. We decided the double cream had to go and we replaced it with 0% Greek yogurt, which as well as containing no fat, is high in protein. We also reduced the thickness of the bread to save calories. THE DIFFERENCE » OUR HEALTHIER VERSION YOU WILL NEED » 500g raspberries » 300g blackcurrants, stripped from the stalks » 150g redcurrants, stripped from the stalks » 3tbsp stevia » 10 thin slices white bread, crusts removed WHAT TO DO 1 Wash the fruit if necessary…

1 STRETCH IT OUT Don’t scarper to the shower straight after you’ve finished your run or last rep. Cooling down is essential to stop blood pooling in your extremities. Finish off your routine with light cardio (walking) followed by stretching. Focus on the area worked to flush out waste products, decrease heart rate and relax muscles. Trainer Anna Reich (annareichpt.co.uk) reveals her top total-body, post-workout moves. Spend 30 seconds on each – or a further 30 if you’ve had an intense session. HANGING TOE TOUCHES FOR: Lower back, hamstrings and spinal realignment Inhale, then exhale to roll down one vertebrae at a time to hinge forward and touch your toes (or as near as you can), then slowly roll up. ‘On each third exhalation reach a bit further,’ says Anna.…

70% of women said they noticed less hair loss after using Plantur 39* 48% of women asked said they felt selfconscious about their appearance due to hair loss* ‘It’s boosted my confidence’ LINDA QUIN, 61, SAYS ‘After going through the menopause, I was concerned to realise my hair was thinner and with less volume. It’s a common and demoralising problem, but since I started using Plantur 39 I’ve noticed a marked difference in thickness and volume. I’m not sure whether it’s a reduction in hair loss or Plantur 39 has made the hair I’ve got thicker, but my hair looks and feels healthy and full of body instead of thin and wispy. I love the fact that the Plantur 39 range caters for different hair types, so that you can…

Base Vegetable Herb/spice Dip ideas 1+7+10 = THE POST-WORKOUT DIP Blend protein-rich yogurt, full of muscle-repairing amino acids, with high-fibre peas and gut-happy mint. 3+5+9 = THE ENERGY LIFTER Whizz beetroot – high in energising iron and heart-healthy nitrates – with creme fraiche, for a calcium hit, and antibacterial horseradish. 4+6+11 = THE VIT HIT Blitz chickpeas, rich in B vitamins and soluble fibre, with butternut squash, for a hit of vitamin A, and anti-inflammatory garlic. 2+8+12 = THE DIGESTION BOOSTER Blend kidney beans, high in fibre and sustainable energy, with vitamin C-rich tomatoes. Top with cholesterol-lowering coriander. #fitandwellfood What combo will you go for? Use this hashtag to share snaps on Instagram @fitandwellmagazine FOR MORE INFO, VISIT MYPRIVATEDIET.COM OR FOLLOW @MYPRIVATEDIETRD ON TWITTER…

That’s clever! Brad Rowbottom, Head of Racquets at Virgin Active Wimbledon, suggests, ‘Start with short shots to adapt your swing to the bounce of the ball and to warm up your eye muscles.’ CARDIO TENNIS WHAT IS IT? A group fitness class based on a tennis court, usually with music. A session lasts an hour and is led by an instructor. A warm-up and cool-down sandwich a 40-minute aerobic section where you hit a full variety of shots, mixed in with fitness activities. Think of it as tennis, but with games included! You hit balls to the instructor or your team mates, but never one on one. It doesn’t even matter if the ball goes out – normal tennis rules don’t apply! BODY BENEFITS As the name suggests, it’s a…

19 good-foryou food ideas ? We help you choose the healthy option, whatever your diet Mains under 500. Snacks/desserts under 150 Under 14g of fat for main meals 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 Contains no gluten products The portions of fruit and/or veg per serving Vegetarian – meat-free and fish-free Free from all dairy products…

Berry frozen yogurt YOU WILL NEED » 160g can coconut cream » 375ml coconut-milk yogurt » 3tbsp icing sugar » 300g mixed frozen berries WHAT TO DO 1 Whisk the coconut cream, yogurt and icing sugar together until smooth. Stir in the berries and crush slightly. Turn into a container and freeze until firm, preferably overnight. Allow to soften at room temperature for 30 mins before serving. Gluten free Dairy free Low cal 150 calories 13g fat (11g sat) 8.5g carbs Prep time 10 mins plus freezing Serves 8 Choc-mint yogurt ice YOU WILL NEED » 50g caster sugar » Small bunch fresh mint, plus 2-3tbsp finely chopped mint » 500g carton custard » 250g Greek-style yogurt » Green food colouring, optional » 108g pack mint chocolates (eg, Matchmakers), chopped…

Holy guacamole! Avoid waste with these handy pre-stoned Avocado Halves. Great to smash on toast or blend into a soup, they’ve been frozen when perfectly ripe, so they won’t be too soft or brown – and you’ll only use what you need. For a healthy guacamole dip this BBQ season, simply crush the avocado and season with lime, salt, coriander and chilli. You could even add sour cream or yogurt for a creamy twist. £2.50 for 460g, Iceland. That’s clever Love fresh herbs, but hate how quickly they go off? Snip off the bottom of the stems and store as you would a bouquet of flowers – in a jar of water on the windowsill. Voilà! 30 cals Is all there is in a bottle of Zeo Sparkling Peach &…

Tightening the laces on my skates before my first Roller Derby match, I couldn’t believe just how far I’d come. Two years ago, an uncomfortable size 20, I couldn’t even bend down to reach my shoes! Now, having dropped 4st 7lb, my life and shape have changed beyond recognition. My weight problem started during my first pregnancy when I was 23. For nine months I thought I could eat what I wanted. My biggest downfall was portion size. Even at my heaviest, I was fairly active, regularly cycling in Sherwood Forest. I simply ate too much and chose the wrong foods – a traditional diet with too many carbs… piles of potatoes, rice, pasta. In 2007, at 13st 7lb, when I fell pregnant again, I’d just joined Weight Watchers. I…

In a weight-loss world full of strict cleanses and extreme fasts, the idea of being able to think yourself slim is pretty appealing, particularly to a not-too-disciplined dieter like myself. But while celebs such as Lily Allen and Geri Horner are said to have used hypnosis to help them eat healthily and exercise more, would it work on me? To find out, I downloaded Slimpod, a diet app where you listen to a voice recording for nine minutes a day. According to creator Sandra Roycroft- Davis, a Harley Street specialist, it uses a mixture of psychology and neurolinguistic programming – an alternative therapy aimed at changing patterns of mental and emotional behaviour – to retrain the mind. ‘By altering the brain’s reward system, you’ll get pleasure from making healthier food…

Discover how-to videos on Joe’s Instagram page. For more inspirational meal ideas, check out Joe’s Lean In 15 book series…

» Barbell squats If you’re new to this move, start with the bar and no weights. Place the barbell across your shoulders (behind your head), and grip it with your thumbs. Slowly bend your knees into a squat position, keeping your back straight. Then return to the start position. Keep your chest up and glutes engaged. Breathe out on the way up. Do 10 reps. Kirsty says ‘A weighted squat is one of my favourites. In the beginning, I couldn’t do them to save my life as my glutes weren’t developed.’ » Dumb-bell raises Stand in a relaxed stance, feet shoulder-width apart. Holding dumb-bells in each hand, raise your right arm up in front of you, while raising your left hand out to the side. Make sure your arm creates…

BREAKFASTS LOW-CARB DAYS 2 rashers of grilled bacon and grilled tomatoes (or canned plum tomatoes) 2 small poached eggs on a bed of steamed spinach 100g Greek yogurt with strawberries and 1tsp seeds 2 scrambled eggs with mushrooms HIGH-CARB DAYS 1 poached egg on a slice of wholemeal toast with mushrooms fried in a brush of olive oil 40g sugar-free muesli with semi-skimmed milk and a small chopped banana Small bowl of porridge made with semi-skimmed milk, topped with berries Slice of wholemeal toast topped with 30g soft cheese and 30g smoked salmon LUNCHES LOW-CARB DAYS 1 chopped avocado with bagged leaves, a big handful of prawns, lemon juice and mint Salad with lettuce, tomato, cucumber, boiled egg, 100g tuna and 1tbsp salad cream 100g chicken tikka slices, chopped pepper,…

Pilates instructor Karen Laing, 40, took up cardio tennis five years ago. After a break during pregnancy, she started playing again this year… ‘I’ve always loved the fitness side of tennis, but struggled with technique. What I love about cardio tennis is that you’re never made to feel like the rubbish one! I play once a week at Epping Tennis club and it’s so much fun! There are eight to 10 of us in the class, all of different abilities, and with the music on – 90s tunes or R&B – the atmosphere is amazing. I can always feel it after a session, particularly in my bottom and thighs – there’s a lot of twisting and it’s great for my joints. We start with footwork drills to get our heart…

Chocolate hazelnut protein oats ? Brilliant for keeping midmorning hunger pangs at bay WHAT TO DO Combine 50g gluten-free porridge oats and 1tbsp cacao or cocoa powder in a microwaveable bowl, then pour in 250ml almond milk or water. Microwave for 2–3 mins until cooked. Stir. Add 1tbsp chocolate protein powder and stir well, adding more milk or water if needed. Sprinkle handful hazelnuts, roughly chopped, raspberries and 1 square of 85% dark chocolate, grated, on top before serving. WHY IT WORKS Protein takes longer to digest, so you will feel fuller for longer High protein Gluten free High fibre 615 calories 31g fat (7g sat) 53g carbs Prep time 5 mins Cook time 3 mins Serves 1 Superhero bircher muesli » Brilliant for preventing blood sugar from taking a…

It’s summer, it’s warm and sunny (most of the time!) and that holiday you’ve been dreaming about is just around the corner… But if your energy levels are still stuck in sluggish winter mode, it’s time to put a spring back in your step. Our energising exercise sesh will help give you that much-needed lift. Amy Tarr, founder of mobile personal training company Giant Leap Training (giantleaptraining.com), has created the ultimate revitalising plyometric (aka jumping) workout that will help you bounce back into shape. ‘A plyometric workout can be intense, but it will leave you feeling energised by improving your metabolism and creating a post-training boost, so you keep burning calories,’ explains Amy. ‘The explosive movements will help you burn fat and tone up in the short term and increase…

3 COMMON CAUSES 1 The menopause It’s a natural part of the ageing process which involves a decrease in the production of female sex hormones, such as oestrogen. An unfortunate side effect of this can be dryness, both inside (in the vagina) and outside (on the vulva). As less vaginal fluid is produced, the skin becomes more prone to damage. Using Vagisan MoistCream can help. 2 Medical treatments Vaginal dryness can be a side effect of a number of different medications. These include the anti-hormonal drugs used in the treatment of cancer – breast cancer in particular. Other medications prescribed for diabetes, asthma, depression and endometriosis may also result in vaginal dryness. 3Hormone changes Vaginal dryness can affect younger women, too, typically when they are on the Pill or breastfeeding.…

SAUSAGES SAVE 96 cals SWAP 2 pork chipolata sausages 168 cals FOR 2 chicken chipolata sausages 72 cals BURGERS SAVE 174 cals SWAP Quarter-pounder beef burger 291 cals FOR Spicy meatfree burger 117 cals SKEWERS SWAP 2 chickenthigh kebabs 184 cals SAVE 126 cals FOR 2 prawn skewers 58 cals SAUCE SWAP Sticky BBQ sauce 171 cals (per 100g) FOR Mild peri-peri sauce 46 cals (per 100g) SAVE 125 cals (per 100g CHEESE SAVE 119 cals (per 100g) SWAP Halloumi 332 cals (per 100g) FOR Mozzarella 213 cals (per 100g) BREAD SWAP Brioche roll 306 cals SAVE 106 cals FOR Wholemeal roll 200 cals…

Claire Sweeney has made no secret of her body battles over the years. As a young, slim Italia Conti student, dancing her way through stage school, she never thought about her weight. But since then, it has fluctuated dramatically. The mum-of-one put on 4st while pregnant with her son Jaxon. ‘I craved chocolate during pregnancy and after Jaxon was born,’ says Claire. ‘Breastfeeding didn’t help me lose any weight. If anything, I put more on – I was constantly hungry.’ But now, two years later, the 46-year-old is flaunting her fabulous figure. And why not? She’s shed 2st in three months, by working up a sweat and following a SlimFast diet plan. Here, she tells us how… What made you determined to get back into shape? ‘I just wanted to…

Swimwear365 has a huge range of swimwear and holiday fashion from exclusive and well-known brands. Sizes range from 6-34 and cup sizes from AA-K, or you can mix and match sizes and styles to suit you. Finding swimwear can be a struggle, especially in a hurry! So try the Shape Calculator to create your perfect holiday look with ease Once you find your shape, choose from the range inspired by on-trend styles made to fit and flatter – bikinis, tankinis and swimsuits, plus stunning fashion to take you from beach to bar in confidence Take advantage of our offer to get 25% off your first order and discover a world of all-year-round holiday fashion. And with the Next Day Delivery option, you could be jetting off in style sooner than…

If there was ever a time to step up your workout, it’s now – with that small window of holiday sunshine almost upon you, you may want to make the most of flashing your arms, legs and even your tum. Don’t worry if your body isn’t quite reveal-ready yet – if there’s one man who can turbo-charge your workout in time, it’s Body Coach Joe Wicks. I’m all about HIIT workouts (high intensity interval training). It’s one of the most effective training methods for burning fat and getting you super-fit,’ says Joe. So he's rounded up his top five fat-busters into one speedy routine. ‘It only takes 15 minutes, but you’ll be burning fat up to 18 hours after.’ What are you waiting for? 1 The Body Coach Blitz Perform…

TECH ON TRIAL QARDIOBASE SCALES TESTER Jo Willacy Would the emoji feedback motivate me to lose weight more than normal scales? WHAT QardioBase (?129.99, getqardio.com/ store) is a wireless scale that’s won awards for its sleek look. Download the Qardio app (free, iOS and Android) and the scale measures your weight and body composition (including body fat percentage, muscle, water and bone mass), plus you can set your weight-loss goal. It also features a Pregnancy Mode. BEST BITS Programme your name into the app, then the scale greets you with your name and a smile every time you step on it. Its smart technology replaces numbers with smiley faces (or sad ones!) as you work towards your goal. It’s surprising how much of a boost this gives you. Your weight…

…I eat to stay healthy is the Green With Protein package from the Detox Kitchen. When I film Silent Witness for seven months my body takes a beating. So, every other month I receive a week of food, juices and vitamin shots. It reboots my system. …that helps me de-stress is Rescue Remedy pastilles, ?5.99. My mum (actress Joanna David) always puts Rescue Remedy in survival kits for my dad (actor Edward Fox), my brother (actor Freddie Fox) and me when we’re doing a play or a shoot. I still get horrifically nervous – so it helps calm me down. …that makes me confident is looking after myself physically and mentally. I eat well, exercise and have therapy sessions. I’ve found it very helpful learning about self-esteem and assertiveness, and…