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16/02/2026

If standing workouts are not accessible for you, why not try this seated sequence instead?

The moves will stretch muscles, mobilize joints and boost your circulation—great for your heart and joint health.

As a yoga therapist I love adapting movements so that people with limited mobility or cardiovascular capacity for more strenuous workouts can still gain the benefits.

Perform each move on its own with breaks or create a continuous flow.

The moves:
👉🏽 Shoulder rotation
👉🏽 Spinal rotation
👉🏽 Side bend
👉🏽 Reach up
👉🏽 High knees march
👉🏽 Arm-leg extension
👉🏽 Reach and pull

08/02/2026

Waking up feeling sluggish? No time for a morning yoga routine?

Try these 3 yoga poses in bed to help release tension and re-energize your body.

✅ Bridge
✅ Lying twist
✅ Sphynx

Your spine, hips and shoulders will thank you and you’ll gently stimulate circulation around your body, all in just a few minutes.

06/02/2026

Why I always teach bird dog and dead bug 👇

These two core exercises are commonly overlooked for seemingly more challenging alternatives, like planks and crunches.

But, says writer and trainer Sam Rider, those abs exercises rarely recruit the deep-lying core muscles we rely on to support and protect the spine.

🐤🐶 → Bird dog teaches postural alignment, co-ordination and balance.

☠️🪲 → Dead bug trains deep core control through the full range of an exercise.

"Together, I believe they should always form the building blocks of any exercise plan—whether you're new to strength training or you've been lifting all your life," he says.

How to add them to your workouts:

💡 Perform 1-2 sets of 30-60sec at the start of a workout to switch on deep core muscles.

🔥 Perform 60sec of each, rest for 30sec, repeat 2-3 times as an abs finisher.

05/02/2026

💬 “I was just a little girl who was obsessed with getting stronger.”

From being a competitive gymnast with a taste for conditioning, to a dancer, to a certified Pilates teacher, Brittni Johnson has always been active, and as a trainer her goal “is to help create that lifestyle for people so that being active becomes second nature.”

She’s shared a snapshot of her week for this edition of workout diaries and you’ll find her tips for squeezing in activity when time is tight on our website.

04/02/2026

Bored of the plank? Try these 3 different core moves I love 😍

They were included in a fitness program set for me by Marshall Movement, and included dynamic, challenging and fun—yes, fun!—core exercises.

Here’s a peek at three of my faves working all three planes of motion for a stronger core and more supported spine—which were perfect for my protruding disc recovery.

✅ Sagittal plane: Bear hold with shoulder tap

✅ Frontal plane: Grasshopper

✅ Transverse plane: Rear foot elevated crossbody RDL

Check out the article on Fit&Well for expert guidance from Kelly at Marshall Movement and let us know if you give them a go!

04/02/2026

🤫 Don’t tell anyone but I might just be a cycling convert.

After 30 days testing out the Zwift Ride then navigating the windy and mountainous roads of Gran Canaria, I have to admit I’ve discovered a new love of cardio.

If you’re looking for a smart bike for your indoor workouts, the Zwift Ride with Kickr Core 2 is well worth considering.

Here’s why:
👍 It’s quiet and looks great
👍 It’s sturdy, well-designed and stylish
👍 It’s easy to use
👍 The Zwift app has endless workouts, challenges, group rides and races to try

02/02/2026

HIT SAVE on this standing abs workout👇

If you find it hard to exercise on the floor or just prefer to do your core exercises standing, this quick and effective workout is for you.

You’ll need a resistance band, but if you’re a total beginner you can also do the exercises just with your bodyweight.

Place the band just above your knees for the entire workout. For extra stability, you can do any of these exercises near a wall or sturdy surface for support.

30 seconds on / 15 seconds rest / 2 rounds

1️⃣ Side crunch
2️⃣ Lateral leg lift
3️⃣ Mini squat pullapart
4️⃣ Standing march
5️⃣ Wall-facing bird dog
6️⃣ Wide step out-in
7️⃣ Standing knee drive
8️⃣ Open the gate hip opener

29/01/2026

This week’s workout diaries features Fit&Well favorite Britany Williams, who’s had to cut the duration of her workouts down since becoming a working mom.

💬 “I want my workout to work and I want it to be done in 45 minutes max. I’ve stripped away a lot of the unnecessary distractions and if it doesn’t serve my goal of getting stronger for baby number two, or simply make me happy, then it’s not happening.”

Hit the link in the comments for more of Williams talking sense, from what makes her skip workouts to why she started working out in the early morning.

📷 cover photo: Dillon Vibes

28/01/2026

No time or gym equipment? No problem!

Try this full-body strength and cardio workout using just your bodyweight, and adjust the time to fit your schedule 💪🏽

1️⃣ Squat x 10
2️⃣ Alternating forward lunge x 10
3️⃣ Alternating curtsy lunge x 10
4️⃣ Burpee of your choice x 10

The best part? You can modify the burpee to match your fitness level.

Complete 3-5 rounds, depending on your time and energy. Just don’t skimp on the reps!

26/01/2026

HIT SAVE on this beginner-friendly Pilates-inspired workout that takes just 10 minutes.

Never tried Pilates before? Or maybe you just want a quick and effective workout that doesn’t take up too much time. This short circuit is a great way to squeeze exercise into your lunch break or before the family wakes up. Set your timer for 10 minutes and let’s go!

1. Bird dog
2. Modified hundred
3. Toe taps
4. Glute bridge
5. Lying leg lift and toe taps

Do each exercise for 40 seconds and take 15 seconds rest before doing the next move. Do all five moves to complete one round. Rest for 50 seconds, then repeat one more time.

25/01/2026

Strength training is essential at any age, but especially as you get older.

Protecting your muscle mass and bone density keeps you stronger and more independent in later life. Resistance training with functional moves is the way to do it.

Here’s a workout to help you build strength with just one dumbbell—a routine I use myself and program for my clients.

The moves:
👉🏽 Goblet squat
👉🏽 Side lunge
👉🏽 Romanian deadlift
👉🏽 Seated shoulder press
👉🏽 Single-arm farmer’s carry

Make the moves harder or easier by adjusting the weight.

22/01/2026

Dani Coleman is Jennifer Aniston’s trainer and vice-president of training at . When she’s not busy putting the Hollywood actress through her paces, she does a mix of strength, cardio and mobility workouts.

She also makes sure she prioritizes good sleep, nutrition, stress management and the elusive work-life balance.

The former professional dancer says movement is in her blood, and consistency is more important than intensity when it comes to her fitness routine.

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Helping you stay fit and well, every day

Fit & Well is a a monthly magazine for smart, strong and sassy women who enjoying reading about health, fitness, wellbeing, beauty and food. Relaunched in January 2019.