Tabla de contenidos para July 2016 en Fit & Well

#FIT IN 30 minutes Don’t be intimidated by the words ‘strength training’,’ says celebrity personal trainer Sam Eastwood. Lifting bigger weights doesn’t mean bigger muscles – women simply don’t have enough testosterone in their bodies to bulk up in the same way men do. In fact, strength training is one of the best ways to lose weight and shift stubborn fat. More calories are used to make and maintain muscle, so workouts like these will boost your metabolism and help shift those pounds – even after your workout. Whether you’re lifting dumbbells or your own body weight, the benefits are endless. ‘It strengthens your heart, muscles, lungs and bones, improves your balance and melts away fat. Plus, it boosts your mood and increases energy levels,’ says Sam. What are you…

CYCLING Lighter evenings are a great excuse for a bike ride. Make sure you’re raring to go with the right gear. TENNIS Bright whites mean one thing… Wimbledon! Get a slice of the action and look the part with pops of colour. Water sports Summer brings a host of fun water sports. You’ll want your swimwear to be as strong as you are. Hiking Make the most of the warmer weather and get walking. Fun colours and light tops are the order of the day.…

‘We support each other on and off court’ Jane Geldart, 48, team founder and captain ‘Whenever I see my netball team, Clevedon Saints, having fun together, on and off the court, I can’t help but feel proud. In the five years since I started the club, I’ve attracted a fantastic group of women who have a laugh together while honing their netball skills at the same time! I had fond memories of playing netball at school, and decided I’d like to play again when my children, Phoebe, now nine, and Adam, eight, started school. There wasn’t a club in Clevedon so I asked a few other mums if they fancied it, then persuaded the headmaster to let us use the school court. It was badly drawn with the centre circle…

450 calories 7g fat (2g sat) 30g carbs Prep time 10 mins plus cooling time Cooking time 45 mins Serves 2 ‘Fill-you-up’ meatballs with courgetti & linguine YOU WILL NEED » 1tsp olive oil » 1 onion, finely chopped » 1 garlic clove, crushed » 2tbsp fresh parsley, chopped » 300g turkey breast mince » 300g passata with basil » 1 courgette » 50g linguine or spaghetti » 2tsp freshly grated Parmesan WHAT TO DO 1 Preheat the oven to 200°C, Gas 6. Heat 1tsp olive oil in a frying pan. Add the onion and garlic and cook for 5-6 mins to soften the onion. Tip into a bowl and cool for 10 mins. 2 Add the parsley and turkey mince, mix well and shape into 6 large meatballs. 3…

5 FATIGUE-FIGHTING ACTIVITIES Whether you need to refresh your body or your mind (or even both – go wild!) there’s a workout here that can quickly help you feel revitalised… THE GENTLE JUMP START A BIKE RIDE If you’re trapped in a fatigue funk, passing out on the sofa might seem like the most attractive option. But actually, a gentle ride could be the key to getting your mojo back. A study by the University of Georgia found that those who exercised for 20 minutes three times a week for six weeks had 20% more energy than couch potatoes. But the group doing leisurely exercise (versus a moderate-intensity workout) had the greatest reduction in fatigue – a huge 65% drop. So if you’re perma-tired, an easy-going spin on two wheels…

Did you know? Stretching should never cause pain, especially joint pain. A mild pulling sensation is fine, but if you feel pain it means you’re stretching too far, so go easy! Watching your pet moggy stretch out after a kip makes you feel good, doesn’t it? But when was the last time you had a good stretch? Unlike other animals, we don’t stretch instinctively but it has many health benefits. It’s great for your posture, keeping your spine in better alignment so you stand tall. It also improves circulation and relieves stress by releasing dopamine, the feel-good chemical. Your top-to-toe stretch set Before starting, work your joints. Start with toes and ankles, then move up. Do slow, circular movements, clockwise and anticlockwise. And make sure you’re warm… 1 HEAD Stand…

To stay fit and healthy, we all know we shouldn’t overeat. But what’s the right amount? It’s hard enough making sure we eat all the right types of foods, but checking portion sizes on top of this can make it a minefield. After tucking into your five-a-day of fresh fruit and vegetables, adding two portions of oily fish and your daily amount of protein and wholegrains – plus a treat or two – you can end up overloading your plate and piling on the pounds. However, according to consultant dietician and spokesperson for the British Dietetic Association, Sian Porter, the best way to judge how much you need of each of the main food groups is by measuring it in your hand. And it doesn’t matter what size your hand…

Alot goes on behind the scenes at Good Morning Britain. As you might expect, there’s hair and make-up, wardrobe and a buzzing newsroom. But perhaps more unexpected, there’s presenter Charlotte Hawkins fitting in 50 sit-ups in her dressing room before going on air. As one of the GMB presenting team, alongside Piers Morgan, Susanna Reid, Kate Garraway, Sean Fletcher and Ben Shephard, Charlotte, 41, explains it’s just part of her early morning routine. ‘If I’ve got a spare few minutes, I take any opportunity I can to exercise,’ reveals the TV star It’s a philosophy Charlotte swears by and one that helped her slim back down to a trim 9st, just four months after giving birth to her daughter Ella Rose in February last year. ‘I really wanted to feel…

Lose 7lb in 4 week s Clean eating is a massive food trend, but many of the diet plans are a bit out of reach for most normal people – you either need to have a trust fund to afford them or have Deliciously Ella as your best mate to understand all of the ingredients! Fortunately, our clean lean diet is much more down to earth and no less healthy as a result. ‘There’s a misconception that you have to spend a lot on obscure superfoods but in fact many supermarket staples are just as good,’ says registered dietician Helen Bond. Because you’re eating minimally processed foods, the diet is naturally nutrient-packed and super healthy. Plus, by having lots of filling fruits, vegetables, lean protein and fibre, you’ll always feel…

Base Protein Vegetable » For more information, visit myprivateclinic.com/ @MyPrivateDietRD Meal ideas 1+7+9 This base is fibre-packed for healthy cholesterol levels. Top with high-protein, low-calorie prawns and iron-rich spinach. 2+6+11 Cauliflower has vitamin C and fibre. Peppers are high in antioxidants and goat’s cheese gives a low-cal protein boost. 3+5+10 The courgette base tops up your five-a-day. Artichokes add fibre and protein-packed chicken keeps you feeling fuller longer. 4+8+12 Sweet potato is good for healthy skin and eyes. Top with immune-boosting asparagus and antioxidant-rich pine nuts. » FOR A TOMATO SAUCE Fry some garlic, add plum tomatoes and torn basil, season and cook for 10 mins. #fitandwellfood What combo will you go for? Use this hashtag to share snaps on Instagram @fitandwellmagazine…

That’s clever! Apply cellulite cream just before bed – it gets to work on fat spots more efficiently There’s a good reason it’s called beauty sleep. During the day, our skin is resting so it can focus on protecting itself from the environment. But at night it goes into repair mode, with the most intense cell rejuvenation occurring in your deepest sleep, between midnight and 1am. SLEEP SOOTHERS Ensure you get your eight hours with these buys THE OIL Relax your senses and ease away tensions with L’Occitane’s Relaxing Massage Body Oil, £14. It contains sweet almond oil to leave skin supple and smooth. THE SPRITZ The blend of oils in Champneys Relaxing Pillow Mist, £8, soothes your mind to help you peacefully drift off to sleep. THE CANDLE Burn…

Whether you’re looking for total relaxation, quality me-time and pampering, or to kick-start a healthier lifestyle, Ragdale Hall is the perfect choice. Set in the Leicestershire countryside, it combines state-of-the-art facilities with traditional Victorian architecture to create one of the most luxurious health spas in the country. Ragdale Hall has created a special package for Fit & Well readers with a 20% saving on the usual price. You can enjoy a two-night break in a Superior Twin, Double or Triple room from Sunday to Thursday before 19 December 2016. As well as meals (three-course dining, plus breakfast delivered to your room) and full use of the spa and fitness facilities, your break will include one 40-minute treatment – your choice from Prescription Facial, Moisturising Lavender Body Treatment, Classic Manicure or…

There are now just 22 days, 16 hours, ooh and around 14 minutes, until I’m standing on that start line. The nerves have kicked in. So I’ve called in an expert, Fitness First’s Anthony Murray to be precise, to give me tips on how to boost my training over the next couple of weeks to get me race-ready. I haven’t been slacking. Over the past few weeks I’ve run, cycled and even splashed about in my local leisure centre pool. But according to Anthony, to make it easier (or ‘a breeze’ as he puts it) during the actual triathlon, I need to push my body to the max now. A total workout The appeal for so many women doing a triathlon is that it targets the whole body. ‘So your…

Dr Adolf Klenk, Plantur 39 expert Is heat damaging my hair? Q I’ve used a hairdryer and heated styling tools for more than 15 years. My hair is becoming dryer and more brittle the older I get. Can I do anything to change my hair’s texture? A It may surprise you to know that your hair has a good memory! Hair grows for six to seven years and in that time it remembers all the bad treatment it’s had. Regular use of a hairdryer and styling tools changes the outer structure. There is also an inner impact – the older people get, the more difficult it is to provide the root with enough nutrients. Research shows that women who go on extreme diets are more likely to have brittle hair…

Good for CORE & POSTURE » The Warrior Stand upright with your feet together. Bend your knees slightly and bring your arms to shoulder level with fingertips together. Jump to open your legs. Point your toes forward and stretch your arms out sideways. Turn your right knee and foot to the right. Lean your body backwards and push your hips and stomach forward. Bend your right knee, keeping your spine straight. Bend until you achieve a 90-degree angle between your thigh and the floor. Repeat on the other leg. Good for TONED LEGS » The Eagle Stand straight with feet together. Hold your left hand, facing upward, in front of nose. Stretch your right arm out sideways. Bend both knees and wrap your right leg around your left – aim…

28% That’s the surprisingly lowpercentage of women who eat their 5-a-day. Are you one of them? BASIC STATS Calculate your BMI To do this, divide your weight in kilograms by your height in metres. Divide this answer by your height again. My BMI is: How much exercise do you do each week? WHAT YOU EAT 1 How many portions of fruit do you eat each day? Remember one portion is equivalent to around 80g. Think 1 apple, banana, pear or orange or 2 smaller fruits, such as plums, satsumas, kiwi fruit. 2 How many vegetable portions do you eat each day? Remember potatoes don’t count and beans and pulses only equal one portion – however many you eat! 3 Add one point to your score for each of these that…

THE SLEEP HORMONE MELATONIN ‘When light levels drop in the evening, the pineal gland switches on the production of this sleep-inducing hormone,’ says Silentnight sleep expert Dr Nerina Ramlakhan. It’s then released throughout the night, keeping you asleep until the morning, when melatonin levels drop again. GET IN BALANCE The blue light from smartphones and other tech can suppress melatonin, disrupting your sleepwake cycle. Turn off two hours before bed and keep room as dark as possible. THE FAT-FIGHTING HORMONE ADIPONECTIN This hormone helps your body use the glucose from food, boosts your metabolism and curbs your appetite. It works in synergy with insulin, another hormone, which is released by your pancreas when you eat. GET IN BALANCE The more fat cells in your body, the less adiponectin you’ll release.…

17 good-for-you food ideas » We help you choose the healthy option, whatever your diet…

WARRIOR OR COBRA? The verdict Both (for different bits of your body) The reason The Warrior pose is brilliant for strengthening your quadriceps (that’s the front of your thighs), your hamstrings and your lower back, while the Cobra pose boosts arm and shoulder strength, while also increasing flexibility. GUACAMOLE VS HOUMOUS The verdict Guacamole The reason If you’re just looking to curb your calories, then guac is your best summer dip to dunk your carrot baton in, boasting 68 cals in 4tbsp (compared to 100 for houmous). Both pack a big nutritional punch, though, with vitamin C and heart-protecting niacin in the green stuff, and folate and zinc in the chickpea paste. CALORIEBURNING STROKES If you’re hitting the pool or the beach this summer, here’s how you can burn the…

ALL UNDER £10 1 Rimmel London Brow This Way Eyebrow Gel, £3.99 Make-up should be left minimal when you work out. However, a few items can keep things groomed and make us look and feel good – proven to boost motivation. A sweep of this gel tames brows and keeps them in place, and also helps keep sweat out of eyes to boot. 2 B. Confident Blemish Serum, £9.99 Pat a few drops of a super serum onto freshly cleaned skin. This one works a treat because as well as being hydrating, key for the moisture loss that occurs during sweating, it also has a full hit of niacinamide. A form of vitamin B3, this is proven to calm redness, so keeps you looking and feeling cooler. 3 Witch Mattifying…

GARMIN VIVOFIT 3 £89.99 Tester: Sharna Newton I want to see how many calories I burn during exercise. WHAT A sporty-looking tracker that measures everything from steps, sleep, swimming, cycling and many more activities. It can track moderate and intense exercise. BEST BITS It automatically tracks the activity that you’re doing. Plus, it lets you know discreetly once you’ve been sat down for an hour – it definitely made me move more in the day. DOWNSIDES It’s sometimes slightly slow to sync with the app. GET THE MOST FROM IT Download the app and sync other apps to it, such as MyFitnessPal to track your food. buy.garmin.com/en-GB Best for the super active FITBIT BLAZE £159.99 Tester: Charlotte Richards I want a tracker that does it all, from GPS to heart…