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11/06/2026

“I never set a goal to lose 90lb, I just fell in love with the activities that I was doing.”

When you hear about people who have lost a lot of weight, you probably assume they’ve been following a strict programme and diet.

But for Jesse Ramos Jr., losing 90lb was all about finding the joy in movement. “I would pretend I was Britney Spears in my back room and that helped a lot of weight come off,” he tells Fit&Well.

For this week’s , Ramos has shared the routine that helped him lose weight and maintain that weight loss for over 10 years.

Head to our website to read about how he did it and his tips for building a realistic workout routine.

08/06/2026

The push-up is an amazingly effective exercise that not only works the chest but also the arms, shoulders and core. It requires a strong upper body, but if, like me, you suffer from weak wrists, you can strengthen the same muscles with this circuit of five exercises instead.

These substitutes highlight just how good the push-up is as an exercise as recreating it takes five separate exercises.

Aim for 8-10 reps, or a 10-second hold on the plank, and do 2-3 rounds. Work through each move back-to-back without a break and take a 30-second recovery between rounds.

1. Dumbbell front raise
2. Chest press
3. Skull crusher
4. Russian twist
5. Low plank

Tag a friend who hates push-ups and save this workout for later. Read more on Fit&Well.

04/06/2026

💬 “Take the pressure off of what defines a workout.”

This week’s edition of features Amy Kiser Schemper, the certified trainer behind online fitness community BodyFit by Amy, as well as a BowFlex fitness advisor.

“I make a goal to get movement in every day, with three to five structured workouts per week, giving myself flexibility about what constitutes a workout,” Amy says.

Sometimes, that means breaking workouts up into manageable chunks that can be done between work calls. It may not look like a traditional workout, but it still counts.

Read Amy’s tips on how to develop an exercise routine that works for you on the website.

28/05/2026

💬 “My priority is enjoyment. If I don’t enjoy it, I won’t stick to it.”

For this week’s edition of workout diaries, we quiz Emma Mahama, who is a Pilates instructor and the founder of Everbody Reformer, which has grown to three studios in London, U.K.

“I’ve found workouts I love, I feel good after doing them and that feeling is super motivating to me,” she says.

Read our piece with Emma on Fit&Well to find out what else you need to do to see results once you’ve found a workout you love.

25/05/2026

HIT SAVE on this quick upper body kettlebell workout that helps to build grip strength and strong, sculpted arms.
Grip strength is one of the simplest yet most powerful indicators of overall health and longevity. It reflects more than just how strong your hands are—it gives insight into muscle mass, nervous system function and how well your body is ageing as a whole.
A strong grip is linked to increased mobility, less risk of falls and greater independence.
The good news? You can train grip strength effectively with just one kettlebell.
The moves:

Single-arm row
Standing diamond press
Single to double upright row
Triceps extension
Biceps curl to front raise

Do each exercise for 40 seconds and 20 seconds rest. Take 90 seconds of rest between sets and go through the whole circuit three times.

21/05/2026

Cassidy Kmetz is renowned for her strength training programmes for women, but she hasn’t always been confident in the weights room. "It took me two or three years [of training] until I actually picked up a weight," she reveals in this week’s edition of workout diaries.

Developing a workout programme that worked for her was slow progress, but now she's got it down to a tee.

Get more details on her weekly workout split, as well as her tips for beginners trying to get more consistent with exercise at fitandwell.com.

Head to the link in our bio to read the full piece.

18/05/2026

HIT SAVE on this 15-minute standing abs workout that trains the core the way it actually moves.

This quick circuit involves a range of rotational (twisting) and anti-rotational (resisting twisting) exercises that improve core strength, stability, balance and posture. These functional movements can help reduce back pain and improve postural control.

Circuit 1:
Woodchop squat
Standing oblique twist
Cross-body punch

Circuit 2:
Dumbbell press-out
Stir the pot
Overhead press and single-leg balance

Circuit 3:
Dumbbell halo
Squat hold and punch
Side bend

Do each circuit twice, and each exercise for 30 seconds, followed by 15 seconds of rest. Take 30 seconds to recover between rounds.

15/05/2026

💬 “I fully expect to be at least as strong and healthy in my 90s as I am now, if not stronger.”

For this week’s edition of , Liz Hilliard, creator of the Hilliard Studio Method, shares a look at how she trains.

“My aim is longevity and joie de vivre through strength training, a healthy diet and strong, rewarding relationships.”

11/05/2026

HIT SAVE on this five-minute core finisher to build strength and stability.

I’m a big believer that short, focused workouts can deliver real results. That’s exactly why I created this quick core finisher.

This routine builds real-world core strength with functional movements like bending and rotating—helping make everyday tasks feel easier, too.

Try it at the end of your usual workout or as a quick standalone circuit:

1️⃣ Toe touch
2️⃣ High plank knee tap
3️⃣ C-shape knee pull
4️⃣ Low plank hip dip
5️⃣ Heel tap

Do each move for 40 seconds. Rest for 20 seconds between exercises.

Save this for later and give it a go when you need a quick boost

09/05/2026

Physical therapist Devin Trachman says you should work on your grip strength if you want to age well and stay independent.

“Grip strength often doesn’t get much attention, but it plays a huge role in overall health,” she says. “This is especially true as we get older.

“It is about so much more than opening jars or carrying groceries. Strong hands help us stay independent and continue doing the things that make daily life feel normal and enjoyable.”

Here are three simple exercises she recommends to rebuild grip strength, stating they are joint-friendly and accessible for someone with already reduced grip strength.

Who do you know that could benefit from these exercises?

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