Many women could be wasting their time performing endless squats, says Alesha Dixon’s personal trainer Janet Malinowska, because they’re not working your gluteal muscles properly – and could be causing harm to your back. ‘Many women have trouble performing normal squats and this is due to the Q angle position of the female pelvis (associated with our wider pelvises), and also tightness in...

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Some will argue it’s not possible to increase your intelligence, saying you’re better off focusing on what you already have. But here’s what our experts – and the latest research – say about boosting your brainpower. 1. MEDITATE Meditation improves your memory, increases brain size, makes both brain hemispheres work together and enhances your emotional intelligence, according to the Exploration of Consciousness Research Institute....

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Think you know everything when it comes to clean eating? Check yourself with these 5 common mistakes. 1. Cereal The gripe: "For the most part, cereals are not exactly high in nutrients, apart from synthetic nutrients that are added. Cereals are also low in protein and high in carbohydrates, so if weight loss is your goal, then it's going to be pretty hard if you're...

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New York trainer, Simone De La Rue, reveals the moves that got Naomi Watts in shape Whether she’s cycling through Manhattan with her two sons or jogging alongside actor husband Liev Schreiber, A-list star Naomi Watts is clearly fond of fitness. And her efforts have clearly paid off – she always looks amazingly fit, healthy and youthful. Recently, though, she’s been working even...

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Want a hot figure like Davina? H&F asked the TV presenter for her fitness advice. - Ignore the phone. Next time you follow a home workout DVD, make sure you're free of all distractions. Reserve 15 minutes for yourself. - Exercise first, diet second. You can't exercise effectively if you're on a crash diet. The simple act of exercising more makes you want...

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Want an Olympian challenge? We test Victoria Pendleton's fast 'n’ furious bike cardio workout What is it? A 30-minute spinning-style class geared to push you to your fitness edge. Based on world champion and Olympic gold medallist Victoria Pendleton’s own training, it’s split into high resistance and heart-pumping speed intervals, with active recovery periods. The fast pace sees you race around an imaginary...

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With this simple workout, you’ll soon be the proud owner of your very own toned tum! Ever walked into a gym and suddenly been overcome with abs envy? According to a new survey conducted by Multipower Sportsfood, 34 per cent of women are drawn to the mid-sections of their fellow female gym-goers.  So, if your main focus when you hit the gym is getting a...

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Want to amp up the running? Here's a plan to help you go from okay to awesome and reach your goal like a pro in just 12 weeks! This 12-week plan is multi-dimensional. Each week includes a tempo session, where you push your maximum sustainable speed, an interval session where you raise your lactate threshold, a short run to flush out the lactic acid and a long, steady-state run to...

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Get your arms in great shape with these variations of the classic tricep dip 1. TRICEP DIP REPS: 15 BENEFITS: This move tones your upper arms and helps develop strength. Control the intensity by changing the position of your legs or by placing a weight on your lap.- Sit on the edge of a bench or chair, and place your palms face down next...

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If you're new to meditation or not quite ready to join a week-long retreat, you can start reaping the benefits of this exercise now, right in your lounge room.  Meditation cheat sheet 1. Practise regularly “Meditation training is just like physical training; the more regularly you do it, the stronger you’ll get.” 2. Create a routine“Find a spot that fits well with your life and daily routine.”...

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Check out our pick of the top 10 top health, beauty and fitness blogs There’s a lot to love about the internet – ASOS, Ryan Gosling memes (a personal H&F fave) and hilarious cat GIFs for a start. There are definitely days when we can waste hours clicking on websites dedicated to fun stuff, but not actually learn a thing. But, a wealth of...

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Aiming for a slimmer tum? These stomach-sculpting moves will tone your belly in an instant Finding it hard to shift stubborn belly fat? It might be time to rethink your core routine. There's no need to scrap your current schedule - simply throw a few exercises that require extending the abs into your workout. Your stomach will look sculpted, slender and slim in...

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Sculpt strong and toned arms with this speedy upper-body workout With lighter nights and warmer days, it's almost that time of the year when we can abandon our coats, jackets and woolly cardigans (finally!) and all our pretty summer clothes can come out to play - so there's no better time to work on your arms! This circuit is the perfect way to...

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Use this speedy workout and have toned arms for summer Wave bye bye to pesky bingo wings and give your arms some well-deserved attention to ensure you can wear summer tops with confidence come the warmer months with our easy peasy workout. The secret to honing a shapely pair of arms is to work your chest and shoulders and both your biceps and triceps evenly. We’ve created...

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Joe Wicks, founder of outdoor fitness and circuit training bootcamp Rumble in the Park (rumbleinthepark.com) reveals his top three tips for exercising outdoors. 1 Short on time? Up the intensity Find a hill and do some hill sprints. HIIT (high-intensity interval training) will burn double the calories in half the time and your cardio fitness will go through the roof. Sprint up, walk down. 2 Pack a...

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Up the fun factor of your workouts with these easy peasy suggestions! 1. Go online 2. Have a party 3. Get ’appy 4. Be a good sport 5. Spin some tunes 6. Join the gang ...

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Nod off in no time with our top tips! Trouble winding down after a long day? Waking up in the night? Make sure you're getting your full quota of quality shut-eye with these easy tweaks 1 Pukka Night TimeThis evening cuppa will send you to bed feeling calm and relaxed. Plus it makes for a tasty post-dinner treat.£2.29, pukkaherbs.com 2 Take time to unwindCheck out our yoga...

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It might almost be the weekend, but what better day to get your workout on than National Fitness Day? All across the country today, people are lacing up their trainers and donning their most stylish workout outfits in celebration of National Fitness Day. Are you one of them? Loads of health clubs, leisure centres and gyms around the UK have gotten involved by...

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Get a healthy boost with these simple raw food recipes. They’re bursting with flavour, low in calories AND easy on the purse strings These tasty and healthy meals are perfect for this time of year. Using raw ingredients is a great way to get all the nutrients you need from your food and these dishes are cleverly designed to mimic many of your...

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Say goodbye to annoying back fat... Guilty of neglecting your back muscles? You're not the only one. We often focus mainly on the muscles we see in the mirror - the ones at the front of the body - while the butt takes all the glory from, excuse the pun, behind! Not only will working on your back boost your overall physique, it'll also...

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Ace your next race with these top tips Going for a run is probably one of the most popular ways to get your workout on, whether it's hitting the roads or jumping on a treadmill when the weather's gross outside. If you sometimes find running a little tedious, why not challenge yourself to go faster or further? Here are our top tips to...

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To celebrate National Fitness Day we're giving you the chance to win one of three USA Pro outfits.... Yey! National Fitness Day feels a bit like our birthday. Sad, but very, very true. In order to celebrate this momentous occassion we have a very special treat courtesy of our friends at USA Pro. Enjoy!  In what is considered to be the biggest celebration...

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Shift that muffin top with our top tips                                        1 Keep a food diary Aside from helping you stay on track with a healthy diet, keeping a diary allows you to pick up patterns in your eating habits. If you notice that you’re eating the same things...

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