Catherine, Duchess of Cambridge and Prince William, Duke of Cambridge attend the "No Time To Die" World Premiere at Royal Albert Hall on September 28, 2021 in London, England.
Prince William and Kate Middleton treated their fans to a never-before-seen photo as they wished them a Happy New Year on Instagram.
The image shows the couple on their way to the premiere of the latest James Bond filmNo Time to Dielast September.
Laughing together as Kate clutches Wills hand, the photo is a refreshingly intimate glimpse into the royal couple’s lives, inviting fans inside the back of their car.
But despite its candid appeal, the photograph exudes glamour, with Kate in her dazzling gold embellished Jenny Packham gown.
“Such an inspiring, understated couple,” reads one comment.
Another follower commented on how different the Cambridges are from other celebrity couples: “You two really love each other. Far from pretending in front of the media and cameras, you really love each other even behind the scenes.”
One fan congratulated the couple on their lasting marriage: “What a beautiful couple! More than 20 years of love and more than 10 years of successful marriage and still going strong, loyal, regal and classy! You deserve the enormous popularity you both enjoy worldwide.”
It’s easy to feel nostalgic about best friendships from school, made up of secret codes, saved seats and friendship bracelets — and of course, dramatic playground fallouts.
But Princess Charlotte and her brother Prince George, who attend Thomas’s School in Battersea, south-west London, aren’t allowed to have one best friend.
That’s because Thomas’s School has special rules in place to make sure that no child feels left out.
The school is strictly inclusive and so encourages the kids to get along with everyone, rather than making “best” friends.
“There’s a policy that if your child is having a party, unless every child in the class is invited, you don’t give out invites in class,” explained Loose Women panelist and former Royal Correspondent, Jane Moore.
The £18,915 a year school, where George is currently in Year 4 and Charlotte in Year 2, makes sure the students live by its motto, ‘Be Kind’. It does this through teaching children its special values: kindness, courtesy, honesty, respect, perseverance, independence, confidence, leadership, humility and being givers, not takers.
“We believe passionately in creating an environment that is caring, safe and, above all, kind,” reads Thomas’s School’s website. “Happy pupils flourish and through our shared school values we encourage everyone to model these every day.”
Their website also explains that the school wants its students “To be prepared to stand out from the crowd; to be the first to respond to someone in need; to stand up for what they believe to be right; to challenge what they know to be wrong; to risk making an unpopular decision, if they believe it to be for the greater good; to earn the trust and respect of others.”
Given the charity work they will be expected to do when they get older, Thomas’s School seems like the perfect place for the young royals.
You won't be able to resist these resistance bands (we're sorry, we had too)
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Looking to upgrade your workout in 2022? Then look no further than our round-up of the best resistance bands to help build strength and activate muscles you never knew you had.
Alongside Tiger King and baking banana bread, the beloved stretchy band went viral during the beginning of the pandemic. Why? Simply, because it’s a great way to step up your home workouts and truly feel the burn. In fact, recent research shows that training with resistance bands provides similar strength gains when compared to training with more conventional tools such as weight machines.
A bunch of our favourite PT’s and fitness influencers have shown us how to incorporate them into our daily sessions and after trying them for ourselves, we totally get the hype. Ready to shop? We’ve rounded up the best resistance bands available to buy now, from Sweaty Betty to Shreddy. Bye-bye dumbbells, there’s a new favourite in town…
The best resistance bands to buy now
1. Resistance bands for beginners:
Power Resistance Loop Five Pack, was £15 now £7 | Sweaty Betty
This set from Sweaty Betty is a great introduction into the world of resistance bands. They’re made from hard-wearing latex that can stretch to all different sizes, and each band features a different strength, from extra light to extra strong.
Bala Resistance Band Five Pack, £23 | & Other Stories
If you are a yoga lover like us, then we definitely recommend these Bala bands. They are super flexible – so ideal for stretching – and each band comes with a motivational quote. How cute.
Cross-Training Elastic Training Band, £6.99 | Decathlon
For those of you looking to build your arm and shoulder areas, longer resistance bands are the way to go. This band from Decathlon has a longer circle length, perfect for moves such as assisted pull ups.
Gritin Resistance Band Set, £9.99 | Amazon
This set from Amazon is such good value for money. You can choose from a range of colours, they come with five different resistance levels and a portable storage bag, perfect for carrying to and from the gym.
The Lightning Band, £14 | Shreddy
Founded by PT Grace Beverley, Shreddy’s fitness products are raved about for a reason. If you aren’t a fan of latex, this stylish band is made from a polyester, cotton and rubber blend. The shorter length is best for targeted upper or lower body exercises, rather than a full body workout.
The Onyx Long Band, £17, Shreddy
Shreddy also offer a classic black band that comes in a longer length, designed to give you a full body workout. Oh, and did we mention that it comes in a sustainable drawstring pouch?
ELVIRE Fabric Resistance Band Set, was £21.99 now £15.99 | Amazon
This set by ELVIRE is made from a cotton-latex blend, and comes with anti-slip rubber layers so you don’t have to worry about them falling down. They can be used for anything from high intensity workouts to yoga and pilates.
Wondering how these portable tools can create such a difference to your workout? Essentially, the band is used to create resistance – yes, the clue really is in the name. Your muscles will engage when you push against the band, fighting tension and, in turn, promoting muscle growth.
We all know that variety is key to getting the most out of your workouts, and these bands are a great way to switch things up and engage those important areas such as abs, glutes, and arms.
They can also be used to warm up and cool down, two things key to a good workout routine. Like the sound of them? Grab your best gym leggings and your favourite sports bra and get ready for the ultimate sweat sesh.
What type of resistance bands are there?
The bands come in all different lengths, strengths, materials and colours, so it can get a little confusing when choosing the right one for you.
The most popular style is the ‘loop band’, which looks a little like a giant elastic band, as it can be used for so many different things. Ready? Steady? Squat.
According to the queen of HIIT and personal trainer, Kayla Itsines.
You’ve probably heard the phrase “HIIT training” thrown around loads. A bit like running and weight training, it’s one of the most common workouts, with 122,000,000 Google results for the search alone.
Loved by the likes of world-famous PT’s Joe Wicks, Kayla Itsines, and Jillian Michaels, it’s often coined as of the easiest – and quickest – ways to boost your cardiovascular fitness, get a sweat on, and elevate your heart rate. Numerous studies have found HIIT training to not only improve cardiovascular and metabolic health, but also reduce body fat and boost mental health, too.
But, question: what actually is HIIT training, how do you do your own HIIT workout at home, and how do you work out whether it’s the right workout for you? We’ve enlisted the help of globally renowned personal trainer Kayla Itsines to answer all of your HIIT-related FAQ’s.
HIIT training: your complete guide, according to PT Kayla Itsines
What are HIIT workouts?
What, in its most basic form, is HIIT training? According to Itsines, it stands for high-intensity training. “Basically, short, sharp bursts of work followed by rest periods,” she shares. It’s the opposite of LISS training, which stands for low-intensity steady-state training, and refers to low-impact workouts – with no jumping – designed to reduce pressure on your joints, shares the PT.
Lost already? Don’t be. “There are so many different terms it can be super confusing,” shares the trainer. Your need-to-knows: HIIT is just high-intensity training. “It’s a workout that gets your heart rate up, normally in a short, fast, effective – and fun! – way,” she explains. “HIIT sessions are great for so many reasons.”
HIIT training benefits – 4 to know
Most workouts – including lower impact styles, like yoga and Pilates – have a whole plethora of health benefits. But what about HIIT?
1. It’s one of the most effective workouts you can do in a short period of time
That’s right. As we’ve touched on, and as Itsines explains, it’s one of the best workouts for those who lead busy lives but still want to prioritise their health.
“It’s so good for people who are time-poor,” she stresses. Why? Because all you need is ten to fifteen minutes to get a really good sweat session in. Not bad.
2. You don’t need equipment
Similarly, if you’re looking to stay healthy on a budget, HIIT is a great option as you can work out well using only your bodyweight. That’s right – no kit needed.
“It’s also ideal for people who don’t have equipment,” shares the PT.
3. You don’t need big rest periods
Itsines does both HIIT and strength training sessions weekly and points out that, with strength training, you’re required to take bigger rest periods.
“With HIIT, you can just go, go, go,” she explains. “Before you know it, you’re done, and you’ve set yourself up well for the day ahead.”
4. It’s energising
Last but by no means least, HIIT is a real energy booster and has been seen in studies to affect your metabolism. One study concluded that as little as two minutes of HIIT – you read that right, two minutes! – can increase your metabolism as much over the period of a day as 30 minutes of running. Neat.
For Itsines’ style of HIIT training specifically, she explains that you’d pick four exercises, and then you do between 12 and 15 reps of each, for a certain number of rounds.
Try this:
Jump squats
Push-ups
Jump lunges
Burpees.
Take the above four moves and make a circuit. “Try 12 to 15 reps of each for seven minutes straight until you need a break,” recommends Itsines. “After your break, go again and do another four exercises – say leg raises, glute bridges, tuck jumps, and mountain climbers. It’s so easy to put together your own HIIT training workout,” reassures the PT.
Rather be guided through a HIIT workout? Our guide to fitness apps might help, as will this explainer on overcoming gym anxiety once and for all, or, follow along with one of Itsines’ workouts below.
1. At home HIIT workout for beginners
2. 14 minute HIIT workout
3. 28 minute HIIT workout
4. 30 minute HIIT workout
5. 30 minute HIIT abs workout
How long should a HIIT workout be?
Good question – and in short, however long (or short!) you’d like. “You can make a HIIT workout seven minutes, ten minutes, thirty minutes – however long you like,” Itsines shares.
The beauty of high-intensity interval training is that because you’re working so hard when you’re on, it is a workout that works your body harder in shorter periods, meaning you have to work out for less time to get a good sweat in.
Top tip: use a timer on your phone or laptop to time your rounds. You’ll also then visually have a reminder of how long you’ve got to go on each round.
How do I know if HIIT training is the right workout for me?
Good question – and one you’ll need to work out for yourself.
“If you need something fast, fun, and effective that they can do at home, at the park, or wherever you are, it’s a great workout,| shares the personal trainer.
However, do note: HIIT isn’t the best workout for anyone who is post-partum, has a heart conditions, is currently injured or recovering from injury, or suffers from sore joints, as it puts strain on your heart and muscles. If you’re post-partum, do speak to your doctor or a qualified professional before returning to work, or else, opt for lower impact sweat sessions, like yoga or Pilates.
Bottom line? “There are so many different styles of training – it’s really about finding that trend style that you love, rather than jumping on the bandwagon,” concludes Itsines. “And really, that applies to your whole life,” she goes on. “From your job, to your friends, to your family – surround yourself with things that you love and that make you happy.”
Question: when you envisage incorporating healthy habits into your daily routine, do you also wince at the thought of spending loads of your hard-earned cash on chia seeds, avocados, and protein powders in order to do so?
News flash: it doesn’t need to cost the earth to get fit. Quite the opposite, actually: staying healthy on a budget is totally doable and, actually, really rather simple, once you put your mind to it.
Sadly, the simplest ways to stay healthy on a budget often aren’t publicised because, well, they don’t make any profit. But once you’ve clocked the simple daily habits – most of which are free! – that can genuinely make a difference to your life, you’ll never look back.
Like? Meditation. Yoga. Getting your daily steps in with a morning walk or hike. Drinking your eight glasses of water a day. For more simple and easy-to-implement tips, we spoke to three personal trainers from PureGym – Sally Smith from Telford, Emma Ford from Aylesbury, and James Lee from Finsbury Park – to get their top tips for how to stay healthy on a budget. Keep scrolling.
How to stay healthy on a budget: 14 top tips
1. Prep, prep, prep
You know the old saying – fail to prepare, prepare to fail. As Smith explains, planning ahead can make all the difference when faced with difficult decisions.
“Plan ahead,” she recommends. “Things like planning meals means you’re less likely to splurge on pricey sandwiches at lunch, plus you’ll enjoy a healthier option, too.”
2. Get walking
Whether that’s an early morning walk or a mid-day stroll around the block to break up your desk time, hitting your 10,000 steps a day is a cheap and easy way to boost your cardiovascular health.
Top tip: “When catching up with friends, keep the cost low by suggesting a walk instead of a meal or cinema trip. That way. you get active, too,” shares Smith.
3. Hydrate
A simple, free and effective way to boost your health is to drink more water. One way of making sure you do this is by getting yourself a reusable water bottle – it’ll act as a visual reminder to drink water even when you’ve forgotten.
“Plus, you’ll then avoid paying for bottled drinks that may be costly or high in sugars or additives, stay hydrated, and reduce your plastic use at the same time,” explains Smith.
4. Keep an eye out for bargains
This one’s a good one. If you’re keen to start cooking lots of healthy meals with a combination of protein, healthy fats, and carbs but normally find produce like chicken, tofu, and fresh veg a little on the pricey side, keep your eye on the reduced section at your local supermarket, advises Smith.
“You’ll normally find some great bargains and, if you’re mindful of what you can freeze or cook in batch, really save yourself some cash and time,” she adds.
5. Lace up
Sure, you might feel gym anxiety or think that a gym may feel out of your price range right now, but not all exercise needs to take place in a gym. Far from it, actually – there are a whole range of free home workouts you can do, ranging from high-intensity sessions, like spin and Zumba, to low impact workouts, like Pilates and barre.
Running is also a great free way to get fit for free. “It’s a great place to start as there are loads of free apps to help get you going and keep you engaged as you try to beat your times and more,” shares Smith.
Yep, you read that right. Dancing is actually one of the PT’s favourite ways of keeping fit and, fun fact, it’s also totally free.
“Simply put on some music you can dance to – or follow along with one of many YouTube videos – and away you go,” she shares.
7. Get adventurous with your movement
Things like putting the shopping away, walking downstairs to greet the postman or folding the washing are all physical activities that can count towards your daily movement.
Try being more active in your day-to-day will only boost how much you’re doing, for less ££, says Smith.”Things like deliberately making extra trips during chores or opting to hang the washing up all count,” she shares. “You’re moving more, for less.”
Not sure what we mean? Our guide to mindful movement might help.
“This makes working out from home less daunting, as you’ve got a qualified professional guiding you through a pre-recorded fitness class totally for free,” she explains.
9. Choose your supermarket carefully
Sure, eating healthily can add up, but so can buying the not-so-nutritionally-dense options. It all depends on where you shop, shares Ford, who advises you to try cheaper supermarket options.
“I love buying my groceries from more affordable retailers such as Lidl and Aldi. I save loads of money and am constantly stocking up on bargains,” she shares.
10. Bulk buy
And on that note – buying the larger packs of items, such as meats and veg, is a sure-fire way to save money.
“The bigger the bag, the more money you save in the long run,” shares Ford. Just make sure you’re using the food up and storing well – aka batch cooking or freezing – before it goes off.
11. Meal prep
You’ve heard the likes of health gurus Joe Wicks, Kayla Itsines and Jillian Michaels bang on about how batch cooking can be a great affordable way of eating well, and there’s a reason why.
Batch cooking healthy meals not only saves you time, but reduces any chance of decision fatigue when it comes to cooking. Think about it – opening the fridge after a long day, you can make a healthy, nutritious meal (that’ll take double the amount of time) or… fish and chips. Anyone would be tempted. Prep meals in advance and said tricky decisions will be pre-determined.
“You can always freeze the meals and defrost when ready to eat,” advises Ford.
12. Don’t overcomplicate it
This one’s important. Stick to simple meals: a source of protein, carbs, healthy fats, and a few portions of fruit or vegetables for each meal.
“You don’t need to go out and buy fancy extras if you want to stick to a budget,” shares Ford. “Stick to the basic whole foods and then mix and match the ingredients for multiple meals.”
13. Up your sleep
Getting good quality sleep is one of the simplest – and cheapest – things you can do to boost your overall health, with studies showing it boosts recovery, lowers your risk of heart disease, and reduces your blood pressure. .
“Focus on getting sufficient, good quality sleep where possible,” advises Lee. “It can have a huge impact on pretty much all aspects of your health.”
One of the biggest barriers – and expenses – when it comes to getting fit is workout gear.
But know this – you don’t need the latest trainers or kit. Lots of charity shops or secondhand retailers like Depop sell workout gear, or, failing that, ask a sporty friend if they have any old kit they wouldn’t mind sending your way. You’ll likely be really touched by their generosity.
How to stay healthy on a budget? Sorted.
Why, generally speaking, is health and fitness seen as expensive?
As Smith explains, because many of us are starting a new hobby or way of life totally from scratch, which can seem costly.
“Many tend to not prioritise their health and fitness with other expenses taking precedence, and as a result, see a gym membership as a huge expense,” Smith shares.
Ford goes on to add that really, staying healthy can be as expensive or as affordable as you make it. “In reality, all you need is a comfortable outfit, a sprinkling of exercise motivation, and a whole food diet and you are good to go,” she shares.
Finally, Lee agrees, adding that you can get fitter, stronger and build muscle using just your body weight. “This means without having to spend a penny,” he stresses. “Everyone can improve and maintain their health and fitness without breaking the bank.”
You need never Google “how to stay healthy on a budget” again.
If you’re on the hunt for the best protein powders for women, trust me when I say: as a health editor, I’ve tried the lot and know the ones worth investing your money in (and the ones that aren’t).
Not sure what protein powders even is, exactly? In the simplest sense, it’s a powdered shake designed to help you up your protein intake if you’re struggling to get enough through your diet. As dietician Nichola Whitehead explains, supplementing protein can be good for everything from muscle growth, to preserving lean muscle mass, to repairing muscle, too.
Implementing nutritional supplements into your diet can be pretty scary, especially if you’re a beginner. Let us – and the experts – help cut through the confusing jargon. Keep scrolling for our rundown of the best protein powders for women currently available to buy, as well as the most common myths not to fall for.
Protein powders for women: 11 health-editor approved brands
1. Best protein powder for women: Form
Vegan Performance Protein – £26.00, Form Nutrition
Easily one of the smoothest, tastiest (chocolate peanut flavour, we’re looking at you) and least artificial protein powders on the market. Plus, Form as a company is a B Corp on a mission to shake up the wellness industry.
Whey Protein Powder – £30.00, Hermosa
Fun fact: Hermosa protein is made from the premium whey protein of grass-fed, Lake District-based cows and contains only natural sweeteners. And you can tell – it’s deliciously smooth and goes well in just about anything. Easily one of the best protein powders for women so do *add to basket* ASAP.
3. Best protein powder for gaining muscle: Innermost
The Lean Protein Powder, Vanilla – £29.95, Innermost
Formulated to encourage muscle growth, healthy fat loss and reduce cravings – and coming in deliciously smooth vanilla or chocolate flavour options too – there’s a reason Innermost protein products are top-rated.
4. Best protein powder for vegetarians and vegans: Shreddy
French Vanilla Protein – £20.00, Shreddy
One part of Grace Beverley’s fitness empire, alongside Tala, is Shreddy – once just gym guides but now some pretty tasty vegan protein powders and supplements, too. These handy sachets are great for travel. You heard it here first.
Impact Whey Protein – £29.99, MyProtein
MyProtein has been winning the supplement game for a while now, with this particular product voted the UK’s most popular protein. Impressively, it comes in a massive range of over 40 flavours, including chocolate brownie and strawberries and cream. We mean…
No Whey Chocolate Vegan Protein Powder – £22.36, Kin
One serving of Kin protein powder will supplement 25g – yep, you read that right – of protein, made from a pea and hemp blend. All of their flavours are tasty, but I particularly – surprisingly – loved their chocolate mint.
7. Best protein powder for smoothies: SF Nutrition
Whey Protein – £25.00, SF Nutrition
Another no-nasties powder, this blend from SF Nutrition promises to be a “clean” protein – that is, no additives, artificial sweeteners or flavours, and no added sugar. It’s great in a morning smoothie, but also in pancakes, muffins, cakes and more.
Whey Protein – £24.99, Foodspring
Founded in Berlin in 2013, Foodspring knows how to do protein products well. Loved by the likes of Carly Rowena, they’ve got everything on-site from bulk bags of protein-packed brownies, bars and bakes, to mixes for protein pancake, pizza, pasta and more. The protein powder is super tasty and available in a wide range of flavours, too.
Protein Powder – £19.00, Misfits
Aside from the fact they have some seriously funky packaging, Misfits have been championing plant-powered protein for years now. Made from pea and sunflower seeds, Misfits protein is one of the best protein powders for women as it’s versatile and great for fat loss, too, at around 95 calories a serving.
10. Best protein powder for sensitive stomach: FreeSoul
Vegan Protein – £21.60, FreeSoul
Like the sound of an industry-leading protein to serving ratio – 20g lean protein per 30g scoop? Then you’ll like FreeSoul. One user, Maria, went as far as to call them the only IBS-friendly protein powder – “it’s the best protein powder for anyone suffering from IBS or with a sensitive stomach – don’t look elsewhere, it will save you lots of time.”
Pea and Chocolate Protein Powder – £14.99, Pulsin
Last but by no means least, this vegan, non-GM protein powder – which also has no added fillers or sugar – is all-natural and therefore easily digestible, to boot. Also rich in iron and zinc – win, win, win.
As per the NHS website, most adults need around 0.75g of protein per kilo of body weight per day. This averages around 45g for women, but if you are a more active individual – that is, you exercise three to four times a week or more – then your recommended daily intake will be higher. Aim for 1.2 to 2g per kg of body weight per day, or, if you’re an endurance athlete, 1.2 to 1.8g per kg of bodyweight.
Whitehead stresses the importance of those who exercise regularly eating more protein: “It’s important to increase your protein intake by around a gram per kilo of body weight a day if you exercise regularly.”
Think of it this way – if you don’t have enough protein in your body, vigorous exercise can leave your muscles with a shortage of what they need to recover. Got it?
What are the different types of protein powder?
There are loads of different to choose from, as outlined above, but the three most common types are whey, soy, and casein.
Protein powder benefits: 3 to know about
1. Aids muscle recovery
People most commonly supplement protein alongside regular workouts – that is, regularly moving three or more times a week – as protein can ease DOMs and aid muscle repair post-workout. That’s because protein is the “building block” macronutrient and made up of amino acids, which act as building blocks for recovery.
As Whitehead puts it, “protein, which breaks down into amino acids in the body, aides muscle growth and repair as well as helping to preserve lean muscle tissue when losing fat.”
2. Boosts satiety
Eating enough protein also promises to boost satiety – that is, keep you fuller for longer – which is why protein is often also hailed as a good supplement for fat loss.
3. Enables you to hit your macros easily
Similarly, it’s a good way to ensure you’re getting enough of the macro if you’re vegan or just struggling to get enough protein in your daily diet generally.
False. According to Whitehead, many people confuse protein powders with “weight gain” powders which people use for bulking or – yep, you guessed it – gaining weight.
Her advice? Always check the ingredients label before you buy. Think about it – you wouldn’t eat a snack bar or buy a sandwich without at least having a vague idea of what was in it, right? “Weight gainer powders tend to have high fat and carbohydrate content, whilst pure protein powders will only contain a small number of sweeteners and flavourings, if any,” shares the dietician.
2. Protein powders should only be consumed post-workout
False. A lot of people assume that protein powders must be used immediately after a workout but Whitehead explains that you can enjoy a protein shake at any time of day.
“Although your body does need more protein when working out regularly, drinking a protein shake immediately after a workout isn’t the only way to supplement,” she explains. “I
say go and have a shower and some lunch, then have one after… or just add it to a breakfast shake,” she recommends.
3. Protein powder shouldn’t be used during pregnancy
False. Whitehead maintains that you can use protein powders pretty much any time, even during pregnancy.
“This can be especially helpful if you’re not consuming enough protein due to morning sickness,” she explains.
Do be careful, however: to opt for the powders with the fewest amount of ingredients. Look to avoid the ones with added caffeine, sweeteners, vitamins, and fillers, and do consult your doctor if you have health conditions including diabetes and renal failure.
Also, do note that you *can* get enough protein from your daily diet, and that should be Goal A. But if you’re struggling, supplementing can be an easy way to balance your macros.
How do you use protein powder?
Good question. The most basic way to enjoy it as a shake with water or milk, but you can add your powder to pretty much anything, from porridge, to pancakes, to muffins.
Top tip: Mix the scoop with a small amount of water and make it into a paste prior to adding to your smoothie or liquid. That way, you rid the shake of pesky protein lumps (not nice).
Alternatively, you could invest in a good protein shaker bottle – worth every penny for a smooth mix.
