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Your bikini body plan!

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The 12-week Body Plan will have you feeling and looking amazing this Summer.

PT and Instagram star @EmFurey has developed 12 weeks of awesome workouts that will get you in great shape and leave you feeling stronger, fitter and more confident and looking fierce. Combined with the seriously tasty and healthy mix and match eating plan from our nutritionist and foodie experts and you’ll be well on your way to the best summer ever!

So, if you want to feel amazing buy the plan now it’s a steal at only £24.99 for 12 weeks of hard-hitting workouts and delicious healthy recipes!

Below are just a few of the great comments we’ve received about the plan, plus a seriously fab review pitching the plan up there above Kayla’s. So, what are you waiting for – get your summer body started now and buy the plan here.

I honestly LOVE THIS PLAN. I used to feel so confused as what to do at the gym. Should I do HIIT? Should I lift heavy? I started to hate the gym (SO unlike me) and often left feeling like I shouldn’t have even bothered going. But Emily’s plans are amazing. They combine strength and HIIT training. It’s all planned out for you. She leaves space to CREATE YOUR OWN GOALS based on strength rather than aesthetics – IT’S SO POSITIVE! I love it!
10/10 Georgina

Super easy to download! Not too much information is thrown at you! EASY AND AFFORDABLE RECIPES that people can have time to cook and prepare! EASILY LAID OUT AND REALLY LIKE THE STYLE!
9/10 Saffron

I found it EASIER TO STICK TO THAN OTHER PROGRAMS
 BUT STILL TOUGH! It’s easy to t into your schedule and builds up strength progressively.
10/10 Sandrine

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Your bikini body plan!

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5 ways to stay motivated to exercise

Staying motivated is essential for your exercise goals, and there are simple changes you can make to keep moving forwards. Stuck for ideas? We’ve got a few to get you started.

 

1. Find a workout buddy

Exercising with a friend who has similar goals to you can be more fun and motivating for the both of you. Working out together will help push you both in the right direction to reach your shared goals.

 

2. Create your own workout playlist

Whether it’s on iTunes, Spotify or another music programme, creating the perfect playlist will give you the motivation to get up and get moving while listening to it. Listening to the right upbeat music while working out has also been suggested to increase the length of your workout!

3. New workout gear

You don’t have to spend loads of money, but treating yourself to some new workout kit is an exciting prospect and will spur you on to get them on as soon as possible and to have yourself a confident workout! Plus, you’ll look good doing it.4. Change it up

We all need change and variety to keep ourselves motivated, so whether it’s taking on a new workout class, joining a sports group or a change of scenery when outdoor exercising, do something different and new that you will thank yourself for later.
5. Reward yourself

Find something you’d like to work towards so you can strive to achieve just that, such as fitting into a pair of jeans you’ve bought yourself. Maybe even treating yourself to something new each month to enjoy and reward yourself for your exercise.

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5 ways to stay motivated to exercise

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Pick ’n’ mix Pilates moves

Get your best body ever with these pick ’n’ mix Pilates moves tailored to your natural shape

While there are no specific exercises that should or shouldn’t be performed depending on whether you have an apple, pear, hourglass or athletic figure, there certainly are some that can help to make your workouts more effective.

‘Pilates can really help you to focus on specific exercises in order to enhance your particular shape,’ says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com). ‘All bodies are different and it pays to know what works for you.’

That’s not to say all women with the same body shape have the same goals, but certain moves can help apple shapes to define their curves, for example, and athletic figures to focus on their glutes. What’s more, everyone can benefit from the postural power of Pilates! ‘Pilates is great for sculpting as it focuses on the stabilising muscles deep in the body,’ Nadine adds. ‘This allows each muscle and joint to work with minimal stress and maximum effort in order to increase strength, flexibility and length.’ The workout as a whole is suitable for all body types, but if you’re short on time, just pick the exercises for your body type.

How to do it

Complete the allotted reps and sets of each exercise before moving on to the next. Perform these exercises in the order they appear.

1. Toe taps

Best for: apple, pear, hourglass

Areas trained: stomach, core, hips

Technique

Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.

Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.

Inhale to return the leg to start position and change sides.

Alternate legs repeating 10-12 reps on each side, bring feet to the floor to rest. Repeat for 2 sets.

2. Criss-cross

Best for: apple, hourglass, athletic, pear

Areas trained: core, sides

Technique

Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.

Inhale as you twist your ribcage to the left and extend your right leg forward.

Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.

Do 6 twists alternating sides. Do 3 sets in total.

3. Glute bridge

Best for: hourglass, athletic

Areas trained: core, bottom, hips, lower back

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Your shape sessions: Oblique Exercises

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Get your best body ever with Pilates exercises

Get your best body ever with these Pilate moves tailored to your natural shape

While there no specific exercises that should or shouldn’t be performed depending on whether you have a apple, pear, hourglass or atheltic figure, there certainly are some that can help to make your workouts more effective.

Pilates can really help you to focus on specific exercises in order to enhance your particular shape, says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com) ‘All bodies are different and it pays to know what works for you’. Certain moves can add definition to your body and everyone can benefit from postural power of pilates. ‘Pilates is great for sculpting the body and stabilising muscles deep in the body’.

The workout is suitable for all body types, but if your short of time, just pick the exercises for your body type.

1) Toe taps (Best for: apple, pear, hourglass)

Technique:

  • Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.
  • Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.
  • Inhale to return the leg to start position and change sides.
  • Alternate legs repeat 10-12 reps pm each sides, bring feet to the floor to rest.
  • Repeat for 2 sets

2) Criss- cross (Best for: apple, pear, hourglass, athletic) 

Technique:

  • Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.
  • Inhale as you twist your ribcage to the left and extend your right leg forward.
  • Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.
  • Do 6 twists alternating sides. Do 3 sets in total.

3) Glute bridge (Best for: hourglass, athletic)

Technique:

  •  Lie on your back, with your knees bent. Place your feet flat on the floor, hip-width apart, with your arms at your side.
  • Exhale as you lift your hips off the floor until your ribcage is in line with yur hips and knees. Press down evenly through both feet.
  • Inhale as you squeeze your glutes for three seconds and then exhale as you lower your hips slowly back down to the mat.
  • Do 15-20 reps, the rest pulling your knees to your chest, then repeat once more.

4) Side plank twists (Best for: apple, hourglass)

Technique:

  • Starting in a side plank poisition, with one hand directly under your shoulder, place your top hand behind your head, with yur elbow pointing straight up.
  • Inhale and twist your chest upward.
  • Exhale and rotate your chest toward the floor.
  • Do 5-8 reps per side and rest before repeating on the other side.

5) Side reach (Best for: apple, pear, hourglass, athletic)

Technique:

  • Sit with your knees bent and legs tucked behind you to the right,  supporting your weight with your left hand and keeping your arm straight,
  • Inhale to prepare. Exhale you lift your hip away from the mat, extending your top legs as your top arm reaches overhead. You’re aiming to lift your side up toward the ceiling.
  • Inhale to return to the start position.
  • Do 6-8 reps on each side and rest, before repeating the whole thing once more.

6) Swimming (Best for: apple, pear)

Technique:

  • Lie on your stomach with your forehead down and arms extended out in front. Extend your legs with your toes pointed out.
  • Focus on pressing your pelvis into the mat  while drawing your belly button away from the mat. Squeeze your inner thighs and lift your arms, legs, chest and head from the mat.
  • Inhale and exhale as normally as possible as you alternate lifting opposite arm and leg without touching the mat.
  • Count down from 10 to one then relax onto the mat to rest

7) Side-lying leg tap (Best for: hourglass, athletic)

Technique:

  • In a side plank, place your top hand on your top hip to help stabilise you. Pull in your abs and lift your waist off the mat.
  • Dip your top big toe down in front of your body to tap the floor then move the foot backward over your bottom leg and tap the floor behind you.
  • Repeat for 12-15 reps each side then rest. Repeat again.

 

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Pilates exercises

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Follow these easy Bum Exercises #GluteGains

Buns of steel aren’t the only benefits of this workout from Insta-star Zanna van Dijk. Expect to radiate confidence, too

Looking at Zanna van Dijk’s Instagram feed, you’d think that she’s lived and breathed fitness her whole life. 

But what makes the health and fitness blogger, Instagrammer and all-round ‘influencer’ so relatable is that she really is just like the rest of us. ‘I actually hated exercise at school and would find any excuse to avoid PE,’ she reveals to WF in an exclusive interview. ‘I only started getting into it at university. I heard about the benefits of eating well and training and decided to give it a shot.’ And if you thought she took to it like a duck to water, think again. Like the rest of us, Zanna made mistakes along the way. Now? She’s a full-time fitness professional working as a personal trainer – not to mention one of the most popular health and fitness bloggers and Instagrammers out there, with 115,000 followers and counting. She puts her success down to passion, consistency and realness: ‘I have a no-nonsense approach to social media, fitness and life,’ she says. ‘There’s no smoke and mirrors and I’m very honest about my lifestyle.’

For anyone who’s kept their ear to the ground with fitness trends for a while now, it’s impossible not to have noticed the fast pace at which the industry has changed since the rise of social media.

Trends come and go – but it seems that bloggers and influencers are definitely having their time. Zanna is riding the wave better than any of them, proven by the launch of #GirlGains – an online community she co-founded with fellow social media influencers Tally Rye and Victoria Spence.

‘It’s for women who are interested in bettering themselves in all areas of their lives, not just fitness,’ explains Zanna. ‘We educate, empower and inspire women to be healthy, happy and confident, to look after themselves and to love themselves.’ And judging by the turnout at their events, the number of followers they have on Instagram and the use of their hashtag #GirlGains, they’re doing just that.

For someone as driven as Zanna, though, that’s still not enough.

‘We’d like to see #GirlGains spread across the world, to reach as many women as possible and to be able to have a positive impact on their self-worth, ambition and happiness.’

 

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Follow these easy Bum Exercises #GluteGains

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The Truth About Weight Loss

 

The start of every health kick can be a glorious time, with your motivation at its highest and the fitness gains at their easiest to come by. Your muscles might be aching, and your diet could be missing a few unhealthy favourites, but the weight will be dropping off like nobody’s business.

At some point, however, you might find that whatever efforts you make in the gym or the kitchen do not result in any further losses when you step on the scales.

Your weight plateaus, or perhaps even nudges slightly upwards. Obviously, this can be the ultimate motivation killer if your main goal is weight loss, but a simple scales reading can be misleading when it comes to your general health.More important than how much you weigh is your body composition – namely how much of your body is made up of fat, muscle, bones, water, assorted organs, and so on.

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The Truth About Weight Loss

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Have A Happy And Healthy Christmas With Withings

 

If you’re not sure what to get for friends and family this Christmas, or are struggling to think of cool stuff for your own Christmas list, we’re here to help.

Withings has a whole range of health and fitness gadgets that will put a smile on anyone’s face this Christmas morning.And unlike much of what we’ll give and receive this Christmas, a Withings gift will help make 2017 a happy and healthy year!Fitness trackingWithings GoSometimes the best things in life are simple, and the Withings Go is a fitness tracker that logs everything you do without complicating things.

You won’t have to remember to charge the battery, since the single cell will deliver eight months of use before you have to change it.Even the screen is simple, yet effective – the display employs e-ink, just like an e-book reader, which means it’s incredibly easy to read, is always on and has minimal effect on battery life.

The Go tracks the steps you take each day, while also estimating the distance you travel and the calories you burn.

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Have A Happy And Healthy Christmas With Withings

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Instagram fitness stars we love

Most of us check our phones first thing in the morning before considering if we should roll out of bed into the cold and head for the gym. Unless our personal trainer is holding us accountable we easily skip workouts and still expect results.

With the darker and colder days tempting us to snuggle up we’re forgetting summer bodies are sculpted in winter!If you’re struggling to stay motivated you’re likely not following these upcoming fitness stars.

@DaniellePeazer
Keeping fit doesn’t get more glamorous than Danielle Peazer. She is a global Reebok ambassador, known for dancing for some of the music industry’s biggest stars, including Kylie and Justin Timberlake, as well as at high-profile events like London 2012 Olympics and the X Factor; she also finds time for a blog and YouTube channel – wow! Dedicated to sharing how to live a healthy balanced life, Danielle is a fitness and lifestyle inspiration. Launching an easy-to-follow 12-Week Body Plan alongside her regular Instagram posts, achieving a dancer’s body has never been easier.

@stef_fit_
The ab envy of Stef Fit’s daily posts should give you the much-needed motivation to push through challenging days! Revealing the true dedication needed to maintain a desirably fit body along with a diverse range of workouts. Stef’s Instagram is just the inspiration needed for switching up our gym days and committing to clean eating.

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Instagram fitness stars we love

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Your diet makeover

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From maple syrup-based lemon detox fasts to the protein-heavy Dukan diet, the slimming world has seen some pretty outrageous food fads of late.

Thankfully, this year getting healthy is all about taking a sensible approach to food – and there are some pretty amazing trends lurking on the horizon. ‘The new year represents a time of change and life improvements. Many people sign up to the gym, buy a new health appliance such as
a juicer, or just vow to eat more fruit and vegetables. Any positive lifestyle change during January is going to be beneficial,’ says nutritionist Ella Allred. To make
sure you’re one step ahead of the crowd, we’ve rounded up the top health-food trends to watch out for in 2016.

1 Pulses are set to pimp up meals

Legumes are a good substitute for tofu, which is often heavily processed and best consumed in small quantities. So put pulses firmly on your foodie radar for 2016. Our favourite vegan protein source is getting a makeover, with the UN declaring 2016 as the International Year of Pulses in an effort to help slash levels of obesity and chronic disease. From lentils to split peas, amping up meals with these protein-filled gems also provides a fibre boost, so you feel fuller for longer and naturally snack less. ‘We are expecting a boom in the
sale of pulses in 2016. Experiment with dhal, an Indian dish made from lentils, and use chickpea flour in baking and sauces. Also, 100g of chickpeas contains more than your recommended daily amount of folate, which is impressive,’ adds Ella.

Exotic grains are here to stay

Do you know your freekeh from your farro? Exotic grains are hot, hot, HOT for 2016 with global offerings like Middle Eastern freekeh (a variety of young durum wheat that contains more fibre than brown rice and a good amount of protein) and farro – an Italian wheat-based grain often used in salads and stews – making waves in culinary circles. While we’re fans of pasta, it often leaves us feeling a bit bloated and lethargic. These exotic grains however, will fill you up without filling you out. ‘Plus they are very easy to cook with,’ says Ella.

Flexitarians will be ‘a thing’

One of the easiest ways to get healthier is to eat less meat. A study by scientists at Oxford University found that eating meat no more than three times
a week could prevent 31,000 deaths from cardiovascular disease, 9,000 deaths from cancer and 5,000 deaths from stroke, as well as save the NHS £1.2 billion in costs each year. Wow! Flexitarianism – eating
a mainly plant-based diet with occasional meat consumption – is set to rise in 2016, so get started by substituting meat for healthy protein sources like quinoa, nuts and lentils. ‘You’ll see a massive change in your health, the planet and your bank balance! Start by halving your meat consumption and doubling your vegetarian protein consumption,’ advises Ella.

4 Eating in is the new dining out

Dining out is sooo last year! But
don’t worry: 2016 is the year of home-delivery meals. We’re not talking about
ordering a greasy Chinese from your smartphone, but more about high-class restaurants that cater to the needs of foodies by providing home-delivery. Check out deliveroo.co.uk for more information.

5 Fat is back

We’re finally cottoning on to the fact that fat is as tasty as it is good for us, so you can tuck into that juicy steak guilt-free. A wealth of emerging research is starting to show that this nutrient is an important part of a balanced diet. Consumed in moderation, saturated fat in meat, monounsaturated fats in avocado, medium triglycerides in coconut oil and omega-3 fat in oily fish can help to improve skin and brain health. ‘Fats have had such bad press and stigma over the last few decades. The advice on fat consumption is starting to finally change. It is not fat that makes us fat, but sugar – which also contributes to many diseases including cardiovascular disease. Including
fat with a meal helps you to feel satisfied,’ reveals Ella. It’s that simple!

Food porn is the norm

From meticulously cropping photos of your breakfast to creating filtered photos of your dinner, food-boasting has become a massive part of our lives. We’re obsessed with seeing what our friends are chowing down on as much as we love sharing perfectly composed shots of our own meals. But posting the foodie equivalent of a selfie on social media isn’t merely a narcissistic pursuit – it can actually help you stick to a healthy diet. ‘Posting pictures of healthy meals on social media may be a great way to encourage yourself on your health journey. It is a good way to share knowledge, recipes and hold yourself accountable,’ says Ella.

7 Breakfast is a global affair

Toast and jam doesn’t quite cut it in the breakfast stakes anymore. The most important meal of the day is getting a makeover for 2016, with Mexican and Middle Eastern specialities reigning supreme. Most Mexican breakfasts, such as huevos rancheros (a burrito with chilli, eggs, tomatoes and peppers), are high in protein, while Middle Eastern morning favourites of olives, cheese, salad and flatbread offer a nutrient-dense start to the day. ‘In Mexican breakfasts, eggs are incredibly nutritious and may help sustain energy levels and keep hunger pangs at bay. Middle Eastern-style breakfasts are also good news for your waistline. They often include salads and cheese which provide essential nutrients and protein to help your body repair and balance your blood sugar levels,’ says Ella

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Your diet makeover

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Flat tummy exercises for women

Want to rock a flat stomach but sick of your usual abs routine? Hula hooping is a fun way to tone the whole body while focusing on the abdominal and core muscles and cinching in that waist. It’s quick, easy and can be done anywhere from the park to your own home. So take yourself back to the days of the playground, de-stress and tone up that tum.

How to do it

Perform each exercise for the required amount of time for your level, doing as many reps with good form as possible. Repeat the workout two or three times a week to upbeat music for the best results.

Kit you’ll need

Adult hula hoop

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Flat tummy exercises for women

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