Tabla de contenidos para February 2017 en Fit & Well

» Bingo Wings Blitz Stand with feet wide apart in a static squat to work glutes. Clench fists to power up your arms. Lift arms above head with palms facing forwards, one hand in front of the other, elbows slightly bent. Bring back down to sides, pulling them back as you do so. Next, bring arms up to shoulder height, pointing forward but held out as wide as your knees. Hold position. Finish by lifting arms up, either side of your ears, elbows bent – like a traditional strong woman pose! »Maxi Twist Stand with feet slightly wider than shoulder-width apart. Clench your fists to engage the arms and bring them up to shoulder height (as if about to box). Using your arms for momentum, twist at your waist from…

PHASE ONE BREAKFAST Berry banana 1 SERVING » 2tbsp mixed berries, fresh or frozen »1/2 banana » 150ml non-dairy milk, coconut water or water » 1tbsp gluten-free oats Phase 2: Replace some or all of the liquid with probiotic-rich, dairy or coconut kefir. Phase 3: Replace some or all of the liquid with natural or Greek yogurt for an extra protein boost. LUNCHES AND DINNERS The idea of this diet is that a portion of dinner becomes lunch the next day, and vice versa. Ideal if time is against you! Several recipes are designed to be made in larger batches and frozen. LUNCH Butternut squash salad 1 SERVING » Butternut squash (¼ of a whole roasted butternut squash) » 1 handful of spinach » 6 cherry tomatoes, halved » 1½tsp…

‘LOYALTY AND FRIENDSHIP GOT US THROUGH A MARATHON’ Mandy Rees, 45, lives in Birmingham with her husband Keri and daughters Grace, 14, and Neave, 10 ‘I first met Helen when our daughters started a gym class together in 2010. I mentioned I wanted to shift my baby weight. ‘Come running with me!’ she suggested, explaining that she’d just taken it up in a bid to shed a few pounds. At first I was daunted, but Helen encouraged me. ‘It’ll be fun doing it together!’ she said. Nervously, I met her after the school drop-off and we hit the streets. I found it tough, but I paced myself and my fitness began to improve. Helen was a little fitter, having already started running, but she was very patient with me and…

YOGA FANS Think loose-fitting and comfortable when picking your new-season yoga look Headband, £13, buffwear.co.uk Top, £40, sizes 8-16, boudavida.com Made with soft-touch, fast-drying fabric Keep hair out of your eyes when you need to focus Sports bra, £12, and leggings, £15, both sizes 6-12, missyempire.com Stay on trend and in control when you stretch Top, £9.99, sizes 6-l6, New Look So versatile! Top, £14.99, sizes 6-l6, New Look Great for staying snug before you’ve warmed up BOOST BUY Fitness mat, £4.99, Lidl Having your own mat makes practising the Downward Dog at home a breeze WINTER HIKERS Don’t let the cold stop you burning calories. Having the right kit is a must for exercising outdoors BOOST BUY Socks, £14.99, bridgedale.com Goodbye blisters, hello comfort! Top, £14.99, sizes 6-16, Karrimor…

# 2017 health hacks ‘Being fit is amazing for your sex life’ With 15 fitness DVDs under her belt – including her latest one, 30 Day Fat Burn – TV presenter Davina McCall is the ultimate role model for fitness, health and vitality. At 49, her toned figure and rockhard abs say all that needs to be said about her passion for working out. Here, she reveals her top tips to help keep you on track this year – and for life! STARTING A FITNESS KICK? Davina’s three-point plan: 1 ‘The first thing I’d recommend is find a fitness buddy. Motivating yourself is really difficult but if you work out with a friend you’ll encourage each other. Try meeting after the school run or get her to bring her baby over…

122 cals Original Ritz Mini 25g (?1.70/6) 140 cals Propercorn Crunch Corn Rock Salt 30g (89p) 67 cals Ella’s Kitchen Cheese & Leek Crunchy Wheels 15g (?2/4) 117 cals Rude Health Organic Mini Rice Crackers 30g (99p) 91 cals Kallo Sundried Tomato & Herbs Corn & Rice Snacks 25g (69p) 95 cals Yushoi Snapea Rice Sticks Smoked Salt & Szechuan Pepper 21g (55p) 137 cals Graze Smokehouse BBQ Crunch 31g (?1.20) 126 cals M&S Honey Barbecue Wholegrain Snacks 25g (?2.10/5) 93 cals Ryvita Minis Salt & Vinegar 24g (?1.89/6) 96 cals M&S Cool Mini Tortillas 20g (?2.09/5) 91 cals Snack a Jacks Sweet Chilli 22g (?1.65/4) 68 cals Organix Goodies Salsa Sweetcorn Crocs 15g (?2/4) 111 cals Sunbites Pittas Roasted Red Pepper & Sweet Chilli 24g (?1.89/5)…

FOR RUNNING New Balance Vazee Summit Trail, £90 This vibrant pair are flexible and have lightweight cushioning to protect your feet. Asics Gel-Phoenix 8, £85 Ideal for overpronators (inward roll of the foot after landing), these are great support for newbie runners. Brooks Women’s Adrenaline GTS 17, £115 Enjoy a smoother run with this update, offering plush cushioning and stability. Hoka Speed Instinct, £90 Just the right support and cushioning, whether you’re running uphill or down. FOR THE GYM Nike Air Zoom Dynamic TR, £85 Flexible traction and ample cushioning make them ideal for your Zumba class. Saucony Triumph ISO 3, £135 Designed to provide an energy boost from your feet up, and a fit that adapts to your stride Puma Fierce Engineered Mesh, £70 Need optimal support for fast…

WHAT’S THE IDEA? All you have to do is swap your usual lunch or dinner for a bowl of soup every day and eat sensibly the rest of the day. It’s the easiest ‘diet’ ever and has the backing of Professor Barbara Rolls, who is a world expert on satiety (the science of food and fullness) at Penn State University in America. Professor Rolls says: ‘My research has led to a better understanding of which foods can help curb hunger without adding extra calories, and soup scores top marks.’ SOUP SCIENCE It’s the water in soup that adds weight and volume, and means you can have a satisfying amount without consuming too many calories. Research shows that a soup of chicken and veg is more satisfying than the same chicken…

# 2017 health hack s ALGAE Don’t worry, you don’t have to tuck into the slimy green stuff – this wonder ingredient comes as a supplement. Blue-green algae, eaten by wild salmon (it gives them their pink colour), is one of the most nutrient-dense foods on the planet, containing over 65 vitamins, minerals and enzymes. ‘It’s full of detoxifying chlorophyll and has anti-ageing properties too,’ says Suzie. Thanks to the fatty acids and amino acids, it will rejuvenate your skin in no time. WATERMELON It’s in everything at the moment – bottled water, smoothies and raw juices. And with good reason. ‘It’s seriously high in antioxidants.’ It’s also packed with potassium – key for keeping our blood pressure in check – and vitamins A, B6 and C. ‘But eat it in…

Everyone has different priorities – some are home birds, some social butterflies, others workhorses. OK, enough animal analogies. The point is, that’s no bad thing. However, if one area of your life has become all-consuming, it could be making you, or the people you love, unhappy. Find out if you need to redress the balance – and how… How it works For the different areas of your life, we’ve written two statements. Give each a score out of 5 – 1 meaning you strongly disagree, 5 meaning you strongly agree. Add them together for a score out of 10 for each category. WORK A My job gives me purpose in life B I find it hard to say no to my boss A+B= FAMILY A I shoulder a lot of…

As soon as I spotted the book, I knew I needed it. Marie Kondo’s The Life-Changing Magic Of Tidying Up: The Japanese Art Of Decluttering And Organizing promises a joyful approach to sorting your stuff, using what she has dubbed the KonMarie Method. This will be tough though as I’m a naturally messy person. I avoid tidying at all costs, so my bedroom is constantly strewn with teetering piles of clothes and books, and my desk is covered in papers. I like to think of it as creative chaos, but on the odd occasion I do give it a blitz, I have to admit I feel more in control. Will this book be my answer? Keepsakes What appeals to me about the KonMarie Method is the emphasis on joy, rather…

1 SUPERDRUG VITAMIN E SKIN CARE ALL OVER BODY CREAM, ?2.99 Keep skin supple throughout the bleak midwinter with this body moisturiser with hard-to-believe price tag and proven results. Rich in antioxidant vitamin E, this intensive cream helps prevent premature ageing and leaves skin refreshed. 2 PALMER’S COCOA BUTTER FORMULA FLIP BALM, ?4.99 Keep lips kissable for over eight hours with just one flip and click. Available in three flavours – Creamy Coconut, Ripe Mango and Juicy Watermelon – it’s packed with vitamin E, and cocoa and shea butters. 3 FORMULA 10.0.6 PICTURE PERFECT DAY DAILY MOISTURIZER, ?8.99, BOOTS There’s still a risk of sun damage on crisp winter days, so layer up with this lightweight cream, which has SPF15 and UVA/UVB filters, plus guava and vitamin C to brighten…

…that makes me happy is being in nature. Every few weeks I head to my Peak District cottage and go for long walks. It’s essential for my mental health and wellbeing. …that keeps me looking young is getting the [noninvasive] 10-minute Facelift every four months. Dr Maurice Dray, who also treats Eva Longoria and Gwyneth Paltrow, injects micronutrients, calcium, vitamins and hyaluronic acid. It instantly gives you a radiant glow. …I worry about as I age is losing my memory. I’ve just downloaded a brain trainer app called Peak (see page 80) and have become a little bit obsessed with it! …I believe women should be really aware of are their hormones and the importance of keeping them balanced. If you’re my age or older, you could start to consider…

fit & well Exclusive! Fresh from filming her live TV show and a 5am start, Lorraine Kelly positively trots into our photo shoot. Fitter than she’s ever been and looking fab, Lorraine is a confident size 10 and her trim figure is all thanks to twice weekly dance aerobics classes with her instructor, and now friend, Maxine Jones. The pair are releasing their second workout DVD, Lorraine: Brand New You, for their army of fans… ‘My new shape gives me confidence’ I’ve been doing Maxine’s class for three years now,’ says Lorraine, ‘and it’s the only exercise I’ve ever kept up. When I used to train for marathons, I’d train hard, do the marathon then stop. The weight would come straight back on. I didn’t enjoy running so I never…

Did you know? Hulled barley can help with hormone-related issues, such as PCOS and PMS. To carb or not to carb? With Atkins, Dukan and Paleo, the answer has generally been ‘avoid bread’. But is this carb-phobic approach right? According to nutritional therapist Sophie Higgins (morefit.co.uk), carbs are essential to a healthy, balanced lifestyle. ‘They are your body and brain’s preferred source of energy. Without glucose, you can experience dips in energy, mood and cognitive function.’ But choosing the right carbs is key. ‘Avoid refined, processed types like white pasta, bread, rice and sugar-rich foods,’ adds Sophie. ‘These trigger sugar spikes that can increase appetite and the release of metabolism-lowering cortisol, while your body stores unused sugar as fat.’ NEW CARBS ON THE BLOCK Good news for carb-oholics! A…

1 COOL TRICK Keep your eye cream in the fridge to turbocharge its de-puffing power. Instant anti-ageing! 2 MULTITASKING HERO Save time and cash by keeping a tin of Vaseline Lip Therapy, £1.95, on hand to nourish lips, groom brows, soothe cuticles and gloss up your eyelashes on the go. 3 INSTANT FACELIFT Copy Kate Moss and plunge your face into a bowl of iced cucumber water first thing in the morning for a speedy facelift. ‘It tightens everything,’ Kate says. 4 ACE YOUR BASE Mix a pea-sized blob of primer with your usual foundation. Not only does it save time and give your base extra staying power, but it offers you lighter, more translucent coverage. We love Smashbox Photo Finish Hydrating Foundation Primer, £28. 5 TAME THE FRIZZ If…

Low fat Low sat fat 221 calories 9g fat (4g sat) 23g carbs Prep time 15 mins plus chilling Cooking time 45 mins Serves 14 Lightest-ever New York cheesecake YOU WILL NEED » 150g digestive biscuits » 100g oatcakes » 60g margarine » 1kg fat-free quark » 200g soured cream » 100g golden caster sugar » 2tbsp cornflour » Juice ½ lemon » 2tsp vanilla extract » 2 medium eggs » Mixed berries, to serve WHAT TO DO 1 Heat the oven to 150°C, Gas 5. Blitz the digestive biscuits and oatcakes together in a food processor until you have fine crumbs. 2 Melt the margarine in a saucepan over a low heat. Tip the biscuit crumbs into the saucepan and mix until well coated in the margarine. Scrape the…

Low sat fat Low fat High protein 107calories 4g fat (0.4g sat) 12.5g carbs Prep time 10 mins Serves 1 Date & soya hunger buster BRILLIANT FOR KEEPING YOU FULL ALL MORNING BOOST 1tbsp goji berries – sprinkle over or stir into the smoothie once the base and liquid are blended BASE 3-4 dates (soaked in hot water for 10 minutes to soften, then cut into quarters) 1 medium carrot, peeled and chopped .tsp ground cinnamon LIQUID 240ml soya milk 60g silken tofu WHY IT WORKS Tofu and soya milk are both rich in protein, which will help you feel fuller for longer. Taken from Build Your Own Smoothie: More Than 60,000 Smoothie Combos, by Michelle Keogh (£9.99, Quarto Publishing) Beetroot blush Low fat 200 calories 7g fat (4.5g sat)…

WHAT TO DO 1 Choose one breakfast, lunch and dinner daily, and you’re allowed a snack from the tasty selection, too. 2 Drink 300ml skimmed milk every day, which you can use in teas and coffees, or just have by itself. 3 Try to vary your choices as much as you can to ensure you get a good nutritional variety. BREAKFASTS (UP TO 300 CALORIES) » 2 medium poached eggs and grilled tomatoes on 1 slice of wholemeal toast » One sachet of Weetabix Ready Brek Chocolate and 1 chopped banana. » Two warmed readymade Scotch pancakes with 3tbsp microwaved frozen berries, 1tbsp full-fat Greek yogurt and stevia sweetener. » 2 eggs scrambled with skimmed milk and 1tsp butter, and poached mushrooms. » 2 Tesco venison sausages, grilled, in a…

Add some ‘fitspiration’ to your workout and get closer to your 2017 fitness goals with the Hey! Holla range of sweats and accessories. It’s fitwear to rock your workout and take you from the gym to brunch to lounging in style. Look good and feel good with Hey! Holla’s ‘No Sweatshops for our Sweats!’ promise – eat clean and train with a clean conscience knowing your sweats are ethically produced and sustainable. With fun, cheeky slogans, a riot of eye-popping colours and super-luxe fabrics, you can let everyone know just how much of a fittie you really are. Now all you have to do is head to heyholla.com and pick your fave slogan… or get them all! HOW TO CLAIM Simply go to heyholla.com and enter ‘FITWELL25’ at checkout to…

‘When you do our new DVD at home, I want you to give me lots of dirty looks because that means you’re working hard! The Bingo Wing Blaster section, which has toned Lorraine’s arms, is tough – really tough! Our new feature is my Dance Floor Ready Masterclass. If you’re worried about not getting the steps, this is for you. The four sections of the DVD work the areas we all worry about – Max Out Cardio, Jelly Belly Blitz, Bingo Wing Blaster and Legs And Co. There’s also a resistance band section – weight training without the weights! If you just go through the motions to an easy workout, you won’t see results, so you have to push yourself hard. I want to get you dancing hard – and…

# 2017 health hack s Sleep: what’s the big deal? ‘My 96-year-old grandma has spent 32 years of her life asleep in bed,’ says Guy. ‘She’s not infirm or lazy, it’s just that humans need to spend a third of their lives sleeping.’ It perks up our immune system, essential at this time of year, and regulates the hormones that control appetite and boost our mood, helping us combat stress, anxiety and depression. #SLEEPHACK Just lying in bed is beneficial, as you’re still saving energy for the following day. WAKING UP IN THE MIDDLE OF THE NIGHT You often wake up around 3am, mind racing and panic setting in as you count down the hours left until you have to get up. SORT IT Don’t struggle with sleeplessness. Guy recommends trying…

» THE ORIGINAL VERSION Cooked macaroni mixed with a roux-based cheese sauce made with whole milk, double cream, Cheddar and Parmesan, topped with breadcrumbs, more cheese and grilled until crispy and bubbling. WHAT WE DID We swapped whole milk for skimmed and cut out the cream and Cheddar, instead using Dijon mustard and blended cottage cheese. We reduced the amount of pasta and breadcrumbs and added cherry tomatoes. THE DIFFERENCE Low sat fat Low salt 484 calories 12g fat (5g sat) 67g carbs Prep time 5 mins Cooking time 40 mins Serves 4 » OUR HEALTHIER VERSION YOU WILL NEED » 250g dried macaroni » 40g polyunsaturated spread » 50g plain flour » 600ml skimmed milk » 75g grated Parmesan » 300g cottage cheese, blended in a food processor until…

# 2017 health hacks Want a firmer and flatter tum, but the thought of performing 20 ab crunches in a row fills you with dread? Us too! Well, thanks to personal trainer Maria Sam from Lomax Bespoke Fitness, we have a workout plan without a crunch or a plank in sight. ‘It’s not difficult to tone up your abs. But if you still believe one million crunches will get you there, I’m afraid I’ll disappoint you.’ Well, disappointed we are not. So what’s her secret? ‘First, you need to shift body fat – that means cutting out processed food, refined sugars and fizzy drinks,’ explains Maria. ‘Then you need to focus on your core muscles – those that support your organs and your six-pack. And relax! When you’re stressed, cortisol kicks…

If someone had told me three years ago I’d be teaching my own Zumba classes, I’d have looked down at my size 20 body, laughed, then had another sip of red wine! Growing up, I was slim My mum cooked hearty portions, but I was constantly active, playing for my school hockey team, so I never had a problem with my weight. Everything changed when I had kids. I put on 3st with my first pregnancy and over the years, my weight yo-yoed. I was a size 12 when, aged 28, I met my second husband, Sinclair. Happy and in love, we’d often go out socialising or open a bottle of wine with dinner, while tucking into a ready meal. Over the next two decades, with two additional pregnancies, the…