GET in great shape this JanYOUary without having to flex your finances.

Whether you prefer to exercise at home or want to meet up with others outdoors, there’s a free fitness option for you.

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Whether you prefer home workouts or outdoor group sessions, there’s a free fitness option available for you[/caption]

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Take part in a free 5k parkrun every Saturday morning at over 1,000 local parks nationwide[/caption]

Get off the starting blocks with these simple workouts.

SO LONG, SOFA: Start your journey with a supportive app such as “NHS Couch To 5k”.

 You’ll be encouraged to gently build up your fitness until you can run the distance.

You could also try the Couch To Fitness website (couchtofitness.com), which will guide you through three, 30-minute home workouts over nine weeks.

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Search online for free running clubs in your area or ask at a local sports shop[/caption]

RUN FOR FUN: Once you’ve caught the running bug, you can join a community of like-minded joggers.

Search online for free running clubs in your area or ask at a local sports shop.

You can also take part in a parkrun. There are more than 1,000 of these free, 5k runs around the country, held every Saturday morning in local parks.

They are non-competitive, friendly and a great boost for your mind and body.

Go to parkrun.org.uk to ­register for your first event.

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Alongside parkrun, there are likely other free fitness groups at parks near you[/caption]

PARK LIFE: As well as parkrun, there are likely to be other free fitness groups in a park near you.

See ourparks.org.uk to search and register for free fitness classes run by qualified personal trainers.

They ensure that sport is accessible to everyone. If flexibility is more your thing, look out for free or low-cost yoga sessions in your area.

Every Sunday morning from May to September, you can join free classes through parkyoga.co.

Last year they were held in 50 locations around the country.

More parks now boast brilliant green gym facilities, with free-to-use strength machines.

Complement these with a brisk walk or gentle jog around the park. Start adding in bursts of speed or small hills to keep challenging your body.

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Log on to YouTube for an endless supply of free workouts[/caption]

WATCH & WORKOUT: There’s a never-ending supply of free workouts on YouTube.

You can join the 13million who already subscribe to Adriene Mishler’s yoga channel, with its huge ­catalogue of routines.

For a more cardio-based workout, try the free sessions from family favourite Joe Wicks’ Body Coach channel.

DO GOOD, FEEL GOOD: Join up at your local branch of goodgym.org to do good while you get fit.

Groups typically run or walk briskly to carry out a physical activity which helps the local community.

This could be gardening, litter-picking or shifting boxes for a foodbank.

As well as being a great way to get fit, you meet others and help people in your area.

It’s free to join, though they encourage a small donation.

CHILLY weather getting you down?

Then try eating to beat the January blues.

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Nutritionist Alex Allan gives her input[/caption]

A few small tweaks to your food can make a big difference to your mood.

What’s more, cutting out takeaways and ­processed foods can leave your body – and your ­grocery bills – a whole lot lighter.

Mel Hunter has some simple, low-cost tricks to get you started plus ideas for tasty meals.

Find these recipes and more at recipes.lidl.co.uk.

• Price per serving based on proportion of ingredients used.

Eat your greens, reds, yellows…

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Eating a rainbow-style selection of ­different coloured foods is a great way to boost your intake of vitamins and minerals[/caption]

RESEARCH shows that eating a rainbow-style selection of ­different coloured foods is a great way to boost your intake of vitamins and minerals.

Enjoy munching red tomatoes, pink grapefruits and orange mangoes when the winter weather seems stuck on grey.

Nutritionist Alex Allan explains that ­different coloured foods each contain different ­nutrients, which are ­important for good gut health.

This, in turn, affects your outlook on life and your immunity to illness.

“Each day, aim for red, orange, yellow, green, blue, white and brown foods,” Alex advises.

“That could mean porridge, nuts and defrosted blue- berries for breakfast, a bright soup for lunch and meat or pulses with vegetables in the evening.

“Aim for protein at every meal.”

Wake up the feel good factor

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Fill up on greens[/caption]

KALE and Brussels sprouts are great sources of vitamin C, so pile them high on your plate to reduce tiredness.

Eat alongside chicken and turkey, which pack in the protein and are foods that trigger the feel-good chemical serotonin.

They also contain vitamin B12, which helps keep moods on an even keel.

Vitamin D is important for maintaining health and happiness, but during winter we may struggle to get enough from the sun.

Turn to foods like salmon, sardines, eggs, soya milk and mushrooms for a great ­seasonal boost.

Go nuts for filling snacks

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Nuts are a healthy snack rich in protein[/caption]

IF your tummy is rumbling and you need to snack, opt for protein-packed nibbles rather than a quick sugary fix.

Alex suggests a few plain nuts, a couple of boiled eggs or some chicken satay sticks.

She adds: “Traditional sweet snacks will give you a ­temporary boost, but you’ll just end up ­feeling rubbish an hour later.”

Start the day sunny side up

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Try eat at regular times[/caption]

ENJOY a hearty breakfast and try to eat at regular times.

“The key is keeping your blood sugars on an even keel,” Alex explains.

“Move away from sugary cereals and try to have a savoury breakfast instead, like two boiled eggs with wholemeal toast.

“Eggs are packed with nutrients and a good source of protein, which helps avoid a mood-changing spike in glucose and keeps you feeling fuller for longer.”

Another good choice is porridge.

Eat it with some added protein, says Alex, such as chopped almonds or a dollop of nut butter.

Brighten your mood with food

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Comfort food is the way to go[/caption]

YOU don’t need to turn your back on ­comfort food altogether.

Just try to opt for wholegrain bread, pasta and rice, served with a sauce packed with veg or plenty of greens on the side.

Warming stews and casseroles make a great family meal, made with lean meat and plenty of tasty veggies.

Alex says: “I use the slow cooker to make stews, using cheaper cuts of meat or good-value tinned pulses.

“Even if you are not vegetarian, adding them to a meal will make your food go further.”

Bulk out soups and stews with extra veg, which count towards your five a day.

Sip, sip, hooray!

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Increase your water intake[/caption]

KEEP your water intake up to enjoy a whole range of benefits that will make you feel better.

Studies have shown that people who drink a good amount of water have a lower rate of ­anxiety and depression.

Sipping on six to eight glasses each day will also make you feel more alert.

Any drink without added caffeine, alcohol or sugar also counts.

Haddock & Prawn Fish Pie with Sweet Potato Mash

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Try this comforting classic fish pie[/caption]

GET all the comfort of a classic fish pie – but with a fraction of the calories – thanks to a low-fat creamy sauce, fibre-rich sweet potato topping and lots of good-for-you greens.

(Serves four )

YOU NEED:

• 1.3kg sweet potatoes
• 1 tbsp olive oil
• 500g leeks
• 200g reduced fat soft cheese
• 250ml fish stock
• 1.5 tbsp cornflour
• 2 tbsp fresh dill, chopped
• 1 unwaxed lemon
• 400g frozen haddock ­fillets, defrosted
• 180g frozen raw jumbo king prawns, defrosted
• 200g frozen peas

METHOD: Preheat the oven to 200C, fan 180C, gas mark 6.

Peel the sweet potatoes then cut into chunks.

Put in a saucepan and cover with cold salted water.
Bring to the boil and cook for 16-18 minutes or until tender.

Drain in a colander then leave to steam dry.

While the potatoes are cooking, halve the leeks lengthwise and slice.

Heat the oil in a separate large saucepan.

Cook the leeks with a pinch of salt for 6-8 minutes until softened.

Stir in the soft cheese, then gradually add the stock and stir to a simmer.

Put the cornflour in a small bowl and blend with 1½ tablespoons water.

Stir into the creamy stock and continue to stir until thickened.

Remove from the heat.

Zest the lemon and add to the sauce — with the juice of half the lemon for extra zing — along with the chopped dill. Season to taste.

Cut the haddock ­fillets into large chunks. Stir into the sauce with the prawns and peas (adding the peas while still frozen keeps the lovely colour).

Transfer to a 2.2- litre oven dish (about 20cm x 27cm x 6cm deep).

Mash the sweet potatoes and season.

Spoon over the fish mixture, taking it to the edges of the dish.

Rough up the surface with a fork to encourage crispiness.

Place on a baking tray and cook for 30-35 minutes until the top is golden and the sauce is bubbling up around the edges.

Allow to stand for ten minutes before serving.

Thai-style Chicken and Rice Soup

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This Thai-style soup is great winter fuel[/caption]

SPICY, fragrant and full of zing, this delicious Thai-style soup is bulked out with rice to keep you feeling fuller for longer.
The best bit is it provides two of your five a day.

(Serves four)

YOU NEED:

• 75g brown rice
• 1 tbsp sesame oil
• 3 garlic cloves
• 15g fresh ginger
• 1 tsp ground turmeric
• 2 tbsp Thai red curry paste
• 400g chicken breast ­fillet
• 320g stir-fry vegetable pack
• 300ml light coconut milk
• 300ml chicken stock (made using half a stock cube)
• 120g mangetout
• 200g bean sprouts
• Juice of 2 limes
• A pinch of fresh ­coriander to garnish

METHOD: Put the rice in a saucepan and fill with water. Simmer for 25-30 minutes, until cooked.

Meanwhile, grate the garlic and ginger.

Heat the sesame oil in a large, deep frying pan or wok and fry the garlic and ginger gently for 1-2 minutes.

Add the turmeric and curry paste and continue to cook for a further 2 minutes.

Cut the chicken into chunky pieces and add these to the pan.

Stir-fry in the paste for 3-4 minutes, or until browned all over.

Add the stir-fry vegetables and fry for 2 minutes, then add the creamy coconut milk and stock.

Bring to a simmer and cook for 10 minutes, or until the chicken is fully cooked through.

Next, add the mangetout, bean sprouts and lime juice and continue to cook for 2 minutes.

When the rice is cooked, drain and add to the pan.

Ladle the soup into bowls and garnish with coriander.

Serve with extra lime wedges for added zing.

Spicy Roasted Carrot, Kale and Coconut Dhal

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Spicy roasted carrot dhal makes for satisfying grub[/caption]

CREAMY, colourful and crunchy, this satisfying dish is one for the ages.

(Serves four)

YOU NEED:

• 500g carrots
• 2 tsp garam masala
• 1 tbsp oil
• 225g red lentils
• 1 onion
• 3 garlic cloves
• 2 chillies (deseeded)
• 15g fresh ginger
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 200ml light ­coconut milk
• 100g kale

METHOD: Preheat the oven to 200C, fan 180C, gas mark 6.

Cut the carrots into chunky wedges and put them in a roasting tray.

Sprinkle over the garam masala, some seasoning and the oil and toss to coat the carrots. Roast in the oven for 30-35 minutes.

Meanwhile, put the lentils in a large saucepan and add 400ml of water. Finely slice the onion and garlic, chop the chillies and add to the pan.

Grate the ginger and add it, too, along with the turmeric and cumin.

Bring to a simmer, then cover. Simmer for 10 to 15 minutes until the water has been absorbed.

Add the creamy coconut milk and continue to cook for a further 10-15 minutes, until the lentils are soft. Season well.

Then, 5 minutes before the end of the carrots’ cooking time, massage the kale with your fingertips for a minute until soft.

Add to the roasting tray and toss to coat in the spices.

Continue cooking for 5 minutes, or until crisp.

Serve the dhal in bowls with the carrots and kale on top.

TO thrive in 2025, start as you mean to go on by overhauling your lifestyle.

This JanYOUary, put your well-being first so you’re fit to face whatever challenges come your way.

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These top tips will help you overhaul your lifestyle and make the most of every penny[/caption]

Living well on a budget can be difficult, but these top tips will help you overhaul your lifestyle and make the most of every penny.

1. TAKE ON THE WARDROBE CHALLENGE: Only keep the clothes you love.

It will make getting dressed each day easier and less stressful.

Whenever you wear an item, turn its hanger around so you can tell it’s been worn.

At the end of the year, sell any items you haven’t used.

2. MAX YOUR STORAGE SPACE: We’d all like a bigger home, but few of us can afford it.

Instead, make the most of what you’ve got by incorporating extra storage.

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The Livarno Home Storage Ottoman from Lidl is just £29.99[/caption]

From clearing away the kids’ toys to keeping paperwork organised, a tidy house means a tidy mind and helps you feel more in control.

Try the Livarno Home Storage Ottoman from Lidl for just £29.99.

It’s in store from Sunday.

3. GET A SUPPORTIVE FRIENDSHIP CIRCLE: Having close pals is one of the best ways to boost your mental health.

Write a list of your best mates and form a friendship circle, where you get together regularly and maybe do little tasks to support each other.

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Close friends are great for your mental health[/caption]

You could hold a “swishing” session to swap old clothes and update your wardrobes; arrange babysitting nights — you look after a friend’s child, and vice versa, to give you both a break — or host a monthly “pot luck” supper, where you each bring a dish to a gathering.

4. TACKLE YOUR LIFE ADMIN: Is your “to do” list overflowing?

Struggling to keep on top of your emails?

sassandbelle.co.uk

Try this chalkboard for £10 from Sass & Belle[/caption]

Set aside 15 minutes each day to plough through the admin.

Create separate files within your personal email for responsibilities such as electricity bills, insurance or school messages, and make a paperwork box for any incoming letters.

Sync your phone’s diary to your email and online calendar, and set alerts so you don’t miss a thing.

Buy a basic blackboard planner so the whole family knows what’s on each day.

Try this chalkboard for £10 from Sass & Belle.

5. FOCUS ON FAMILY: The secret to successful parenting is not to be perfect, but just good enough.

Involve your kids in household chores, from cleaning to cooking, to win you some time back — and don’t stress if the house is a bit messy.

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Time with the kids with strengthen family bonds[/caption]

Instead, invest time in listening to your children, playing with them when you can and watching them learn and grow.

The days may feel long, but the years are short, so make some happy memories.      

Get help and advice from professional health visitors at netmums.com/coffeehouse.

6. GROW YOUR OWN GRUB: Houseplants are trendy, but growing your own food is even better.

Plant basic seeds, such as salad leaves, cress and herbs, in pots on your inside windowsills.

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Grow your own cress[/caption]

They will brighten the room in ­winter, provide free food and are organic, too.

Try cress seeds, 49p, from The Range.

7. CURATE YOUR CUPBOARDS: There’s no need to have an Instagram-worthy posh pantry, but organising your cupboards will cut down what you spend on food and make meal planning easier.

Arrange tins and dry goods on to separate shelves, with the oldest items at the front so they get used first.

Pop spices and packets into a basic storage box so you can find them easily.

Make a list of everything in your freezer and pin it on the front with a ­magnet.

Cross off what you eat and add a note of what you buy.

That way, you’ll always know what you have stocked up.

Wellbeing buys for under a fiver

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Relax with a scented candle. The Habitat Wellness Stillness 120g boxed candle was £5, now £3.75, from Habitat at Sainsbury’s[/caption]

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Soak away your stress with Body Stories Spa Shimmering Bath Soak, 250ml, £1 at Poundland[/caption]

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Sleep soundly on this silky-feel satin pillowcase. Simply Amelia Satin two-pack, £4.99 from Amazon[/caption]

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Go green with this easy-care houseplant. Green Plants in Greystone ­Pottery, £3.99 at Lidl[/caption]

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Give thanks for the small stuff. Relax Five-Minute Gratitude journal set, £5 from Asda[/caption]

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Treat your tummy with Milbona Fruit Kefir drinks, 6x100g, £1.79 at Lidl[/caption]

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