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
£2.29, pukkaherbs.com
2 Take time to unwindCheck out our yoga workout on page 68 for the best poses to prepare you for the pillow.
3 Weleda Lavender Relaxing Body OilRub a little of this scented oil on your wrists and temples before you hit the hay to release all that tension from the day.
£11.95, weleda.co.uk
£11.95, weleda.co.uk
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 offering free classes and entry. So what better day to get active? If you're already a bit of a gym junkie, why not seize the day by taking the opportunity to broaden your horizons and try a different kind of workout? And if you're new to exercise, this is the perfect time to give something a go. You never know, you might discover a new passion!
If that wasn't celebratory enough for you, then you might be interested in the mass participation events taking place in London, Birmingham and Bristol. Getting fit is always more fun in numbers, right?
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 favourite meals and snacks – without the hefty calorie content. Plus going meat-free helps to keep the cost of your supermarket shop right down, so eating raw can be a cheaper option, too. If you're looking for easy-to-make lunches and dinners that won't put a strain on your wallet, these yummy dishes are the perfect option. So what are you waiting for? Tuck in!
These recipes are from Raw Food Detox by Anya Ladra (£14.99, Ryland Peters & Small).
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 dramatically improve strength and posture. A clever combination of the right diet plus the back exercises that give you the most bang for your buck will get you on the right path to eliminating bra fat and back pain.
Bent-over row
-Stand with feet hip-width apart, knees bent and upper body leaning forwards from the hips. Keep a flat back.
-Holding a barbell with both hands, arms extended towards the floor, row the barbell up to your waist.
-Lower slowly and repeat.
Safety tip: keep your shoulders back and try not to hunch
Eccentric chin-up
-Stand underneath a pull-up bar, on a step if necessary.
-Jump up to take hold of the pull-up bar with both hands, palms facing you. Your chin should already be at the height of the bar, at the top of the movement.
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 smash your run.
To the gym
Weight training could make you a better runner. A Norwegian study found that resistance training three times a week for eight weeks significantly improved running efficiency and endurance in well-trained, long-distance runners.
Uphill battle
Want to conquer the hills? To race uphill, run with a short stride while pushing off the balls of your feet and pumping your arms. Then relax your arms and use a longer stride to go downhill.
Ready, set, splash!
Getting wet could make you a better runner. Swimming increases your upper body strength, making your runs more efficient, while aqua jogging mimics your usual movement sans impact – reducing the risk of injury.
Bright idea
‘Watch your stance when running,’ tips Fitness First trainer Andy Hall. ‘Leaping forward and striding too far will drain your energy fast. Instead, make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, you step forward just enough to catch yourself. This should be the length of your stride.’
Take five
Listen to your body! If you’re feeling under the weather or if your body is sore and ready for a rest, take a recovery day. Only you know if those aches and pains are from a good run or the sign you need to rest.