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Fit&Well offers expert advice to help you reach your fitness goals and improve your health

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.

21/01/2026

💬 “These little moments of exercise add up in a big way.”

Dr Cristina Sciavolino-Day has a message for anyone who thinks they're stuck with bad balance. “It’s a skill, just like strength, and it can be trained at any age.”

Balance training doesn’t have to be time-consuming or intimidating. “A few intentional minutes a day can really help to improve confidence, reduce fall risk and strengthen muscles. It just takes consistency,” she says.

Cristina has demonstrated three different balance and ankle-strengthening exercises that you can habit-stack with daily tasks, like boiling water, brushing teeth, making coffee or microwaving leftovers.

19/01/2026

If you’re new to exercise and want to get fitter and stronger quickly, this home HIIT workout is for you.

No equipment needed, just 10 minutes of your time and two rounds to work the whole body.

Aim to do each move for 30 seconds, with 30 seconds rest in between.

When you’ve done the five exercises, take a 30-60 second break then do them all again for a second round.

1️⃣ Plank walkout
2️⃣ Jump the clock
3️⃣ Knee drive (swap sides on round two)
4️⃣ Walking tap jack
5️⃣ Star jump

Any questions, let us know in the comments.

Read step-by-step form guides: https://fit-well.visitlink.me/yHCGqo

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!

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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.