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15/01/2026

For this week’s edition of workout diaries, we spoke to expert running coach and physiotherapist Emmanuel Ovola, who was deep in a training block, aiming to shave almost a minute off his 5K PR.

Ovola shared a snapshot of his typical training week, reflecting the even split of strength training, track work and long runs that he says should form the bedrock of any running routine.

14/01/2026

1. Try hummus on toast instead of butter

2. Switch porridge oats for buckwheat

3. Swap rice for quinoa

4. Swerve regular yogurt and go Greek

5. Switch to a high-protein pasta

6. Have almonds on the go instead of potato chips

Have you tried any of these swaps already? Would you recommend them? Let us know in the comments

📷 Getty Images / fcafotodigital

12/01/2026

Want to improve your posture and lower-body strength?

You don’t need a gym or fancy equipment to get started.

Instructor Tara Riley says beginners can use these three beginner-friendly barre moves at their kitchen counter.

Exercises demonstrated by

09/01/2026

It’s easy to misunderstand yoga and think it’s only for the lean and bendy. In fact, yoga is a practice of awareness so anybody can do it.

Yanar Alkayat is a yoga therapist and works with adults living with long-term health conditions and movement disorders, that means adapting mat-based yoga practices for their needs.

If, like many of her students, you can’t get up and down from the floor, you use a mobility aid or you’re simply more comfortable moving from a chair, you can still enjoy a full yoga class seated.

Here are three popular poses Yanar’s modified—all you need is a sturdy chair and enough space around you to move your arms.

08/01/2026

Monty Simmons is a trainer with more than 13 years of experience and 15,000 personal training hours.

But even the experts find themselves losing motivation sometimes and that's exactly what happened to Simmons recently.

Struggling to find time and energy to exercise, Simmons decided to get realistic with himself and reduced the length of his workouts to 30 minutes, rather than always aiming for an hour.

Now, he's more consistent than ever and, most importantly, enjoying movement.

Head to the link in our bio to read more about Simmons' weekly workout routine.

05/01/2026

Balance is the key to staying independent as we age.

We asked Pilates instructor Lindy Royer for a quick, 10-minute standing routine designed to improve coordination and prevent falls right from home—these are her top 10 go-to moves.

Head to fitandwell.com for step-by-step explainers on each one.

01/01/2026

In our latest series we talk to certified trainer and women’s health coach Kate Rowe-Ham about her exercise routine.

The author and founder of Owning Your Menopause app does a combination of strength training, cardio and mobility to future-proof her body for a long and healthy life.

Read the full piece via the link in our comments to find out how Kate stays consistent and how her workouts help her feel energized, not exhausted.

29/12/2025

Unlock better balance and core stability with the one piece of home equipment you’re probably overlooking: the wobble board.

This six-move circuit challenges your coordination by adding an element of instability to classic moves like squats and planks.

Save this post and try each move for 20–30 seconds, doing two rounds in total!

22/12/2025

71-year-old trainer Liz Hilliard says these five compound moves are all you need for full-body strength after 50.

By working multiple muscle groups at once, you’re building functional strength and mobility that lasts.

Grab a resistance band and aim for 2-3 sets or head to the link in comments for step-by-step explainers of each move.

18/12/2025

“It's time I give to myself before I give to anybody else.”

Pilates instructor James Shaw shares his weekly routine—a mix of Pilates, strength training, and running—and explains why morning movement is a total game-changer for his mental health.

Read his full diary at the link in comments

17/12/2025

HIT SAVE on this five-move finisher to build and stability with a . You can do this at the end of a workout or as a quick standalone circuit.

The moves
High plank mountain climbers
High plank Jacks
Bear hover to high plank
High plank hold
Russian twists

Aim for 20 reps and two sets for each move, apart from the plank hold, which you will do twice, for as long as you can maintain good form.

Be sure to tag a friend who loves a core workout and let us know how you get on in the comments!

11/12/2025

Discipline beats motivation, according to CrossFit athlete and iFit master trainer Hannah Eden.

She shared her typical training schedule in this week's and gave her top tips for developing your own consistent practice.

Get the full breakdown at the link in comments

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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.