30 Days - 23 Jul 2025
BUILD YOUR BEST BODY
Win!
EASY MOVES TO SCULPT & TONE
30 HEALTHY, PROTEIN-PACKED RECIPES
THE BEST KIT TO BUILD STRENGTH
Welcome
What you can expect from 30 Days To...
This is why
you need to strength train
Inside
Protein . . . . . . . . . . . . . . . . . . . .
Write down your goals . . . . .
How to warm up . . . . . . . . .
DAY 15
Focu o …
Start a training diary . . . . . . .
Cut back on alcohol . . . . . . . .
Find a training buddy . . . . . .
Get to know the lingo . . . . . .
Whole foods . . . . . . . . . . . . . .
Strength & weight loss . .
Sleep . . . . . . . . . . . . . . . . . . . . .
Drink more water . . . . . . . . . .
Get sunlight daily. . . . . . . . . . .
Consider collagen. . . . . . . . .
Co ee & ca eine. . . . . . . . . .
Don’t fear fats . . . . . . . . . . . . .
Breakfast. . . . . . . . . . . . . . . . . .
How to cool down. . . . . . . .
Mobility . . . . . . . . . . . . . . . . . .
Concentrate on form. . . . .
All about supplements. . .
Anti-inflammatory foods. .
Overnight protein porridge . . . . . . . .
Black bean and carrot burgers . . . .
Celebrate the wins . . . . . . .
Build consistency . . . . . . . .
How strong are you? . . . . . . . . . . . . . . . . . . . . . . . .
Strength training as you age . . . . . . . . . . . . . . .
Why strength train?. . . . . . . . . . . . . . . . . . . . . . . . . .
The science behind muscles . . . . . . . . . . . . . . .
The power of protein . . . . . . . . . . . . . . . . . . . . . . . .
Food for strength . . . . . . . . . . . . . . . . . . . . . . . . . . .
Home vs gym training. . . . . . . . . . . . . . . . . . . . . .
Shopping for strength . . . . . . . . . . . . . . . . . . . .
Strength myth busters. . . . . . . . . . . . . . . . . . . . . .
Strength and women’s health . . . . . . . . . . . . . .
Full-body workout . . . . . . . . . . . . . . . . . . . . . . . .
Core workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Injury-proof your workout. . . . . . . . . . . . . . . . . .
Cold therapy . . . . . . . . . . . . .
Limit sitting . . . . . . . . . . . . . .
Try a massage . . . . . . . . . . .
Reduce stress . . . . . . . . . . .
Avoid comparison . . . . . . .
Meal prep . . . . . . . . . . . . . . . .
Getting even stronger . . .
What next? . . . . . . . . . . . . . . . . . . . . . . . . . .
The next 30 Days . . . . . . . . . . . . . . . . . . . . .
Sea bass, bacon, peas, asparagus . .
Hot halloumi . . . . . . . . . . . . . . . . . . . . . .
Pesto beans and roasted toms . . . .
Honey mustard puy lentil salad. . . .
Halloumi and vegetable stack . . . . .
Lemon and blueberry chia pot. . . . . .
Lentil and mushroom pie. . . . . . . . . .
Piccolo and asparagus frittata. . . . .
Sesame soy steak with furikake . . .
Charred cannellini bean salad. . . . . .
Takeaway style chicken . . . . . . . . . . .
Mixed mushroom frittata . . . . . . . . . .
Chilled sesame noodles. . . . . . . . . . .
Apricot, pistachio, tahini bars. . . . . .
Broccoli and lentil salad. . . . . . . . . . . .
Broccoli butter bean soup . . . . . . . . .
Citrus and cherry tomato salad . . . .
Thai curry lentil & hake traybake . . .
Houmous . . . . . . . . . . . . . . . . . . . . . . . . . .
Portuguese seafood rice . . . . . . . . . . .
Smoked trout salad with beetroot .
Sticky courgettes, tomatoes, beans
White beans, mixed herb smash. . .
Seared tuna, white beans, peppers
Salt cod salad, dandelion buds . . . .
Italian sausages with garlic lentils. .
Malay garlic and chilli prawns . . . . .
Spicy tomato tartare with tuna . . . .
Why do we need to strength train?
Why do we need to strength train?
Food for strength
Food for strength
POWER THE OF PROTEIN
POWER THE OF PROTEIN
What 30g of protein looks like
Chicken breast
31g per 100g
Tinned tuna (in spring water or olive oil)
Eggs
Cottage cheese
Protein shake (whey or plant-based)
Peanut butter
Baked beans
Cooked red lentils
Greek yoghurt (unsweetened)
Tofu (firm)
HOW STRONG ARE YOU?
STRENGTH Myth busters
How it works
Focus on writing your goals
The science behind … goal setting and success
Sea bass with bacon, peas and asparagus
Exercise #01 Squats
Focus on writing a training diary
Tr th …
6-week strength training plan
Black bean and carrot burgers
Exercise #02 Sumo squats
Focus on drinking water
T p ips… for drinking more water
Citrus and Piccolo Cherry Tomato salad
Exercise #03 Wall sit
Focus on cutting back alcohol
ap s 4 that help manage alcohol consumption
Make it easy
Hot halloumi
Exercise #04 Walking lunges
TECHNIQUE
Did you know ?
MUSCLES
Focus on Getting daily sunlight
Tr h …
Join a bootcamp
Make it easy
Pesto beans and roasted toms
Exercise #05 Lunges with a twist
TECHNIQUE
Didy ukn w?
MUSCLES
Focus on finding a training buddy
Try this …
Mix business with pleasure
Make it easy
Thai green curry lentil and hake traybake
Exercise #06 Glute bridges
TECHNIQUE
Try his!
MUSCLES
Focus on learning the lingo
Y ur muscles: need to know
Make it easy
Honey mustard puy lentil salad
Exercise #07 Single leg glute bridges
TECHNIQUE
Did you know ?
MUSCLES TRAINED
Focus on protein
4 ways to swap in the protein
Make it easy
Spicy tomato tartare with tuna
Exercise #08 Glute lifts
MUSCLES TRAINED
Didy you know ?
Focus on inflammation
The science behind … fermented foods
Make it easy
Broccoli butter bean soup
Exercise #09 Bulgarian Split Squats
Didy ukn w?
Focus on collagen
Kn w y ur…
Type I from your Type III
Malay garlic and chilli prawns
Exercise #10 Step ups
Func i na m ve
Focus on co ee & ca eine
The science behind … how ca eine a ects the body
Broccoli and lentil salad
Exercise #11 Kneeling press ups
Mak y urm ve
Focus on whole foods
4 ways to make good wholefood habits
Apricot, pistachio and tahini granola bars
Exercise #12 Press Ups
Didy ukn w?
Focus on fat
H w much fat do you need per day?
Chilled sesame noodles with balsamic mushrooms
Exercise #12 Decline press-ups
M vey urway
Focus on breakfast
4 ways to make breakfast easy
Overnight protein porridge
Exercise #14 Single arm wall push-ups
Takei sl wly
Focus on warming up
The science behind… the benefits of warming up
Mixed mushroom frittata
Exercise #15 Tricep dips
Focus on stretching to cool down
Try this … mini cooldown routine
Italian sausages with garlic lentils
Exercise #16 Inch worms
Focus on mobility
T p ips for increasing mobility
Salt cod salad with pickled dandelion buds
Exercise #17 Kneeling superman
Focus on form
Helpful online coaches/apps
Seared tuna, white beans and roasted peppers
Exercise #18 Arm circles (forward/ backwards)
Focus on supplements
T p ips for buying supplements
White beans and mixed herb smash
Exercise #19 Pike plank toe touches
Focus on healthy weight
Try this : mix strength with cardio
Takeaway style chicken
Exercise #20 Bicep curls
Heal hyhack
Focus on sleep
T p ips… to get a good night’s sleep
Charred cannellini bean salad
Exercise #21 Plank
Didy ukn w?
Focus on consistency
The science behind … why habit stacking works
Sesame soy steak with furikake
Exercise #22 Side plank
Fu c i nalm ve
Focus on cold therapy
Ice ba hs:
How long is too long?
Sticky courgettes, tomatoes and beans
Exercise #23 Supported v-sits
Heal hyhack
Focus on limiting sitting
Ways to limit sitting if you have a desk job
Piccolo and asparagus spring frittata
Exercise #24 Flutter kicks
Smar m ves
Focus on massage
Tr h : A DIY treat for your whole body
Smoked trout salad with pickled beetroot
Exercise #25 Dead bug
Smar m ve
Focus on reducing stress
Ways… to cut stress
Portuguese seafood rice
Exercise #26 Bicycle crunches
Smar m ve
Focus on avoiding comparison
4 ways to avoid comparison
Lentil and mushroom pie with wholemeal pastry
Exercise #27 Russian twists
Focus on meal prep
Tr h … share the load
Houmous
Exercise #28 Mountain climbers
Focus on celebrating the wins
The science behind… why celebrating works
Lemon and blueberry chia pot
Exercise #29 Bear crawl
Focus on getting even stronger!
4 ways to mix things up
Grilled halloumi and Mediterranean vegetable stack
Exercise #30 Straight leg crunches
The next DAYS
The science behind MUSCLES
The science behind MUSCLES
5 ways to look after your muscles
STRENGTH TRAINING as you age
STRENGTH TRAINING as you age
STRENGTH & Women’s Health
STRENGTH & Women’s Health
Injury-proof your workout
Injury-proof your workout
HOME GYM vs
HOME GYM vs
No gym, no kit Full body workout
Exercise #02 Front raises
Exercise #01 Squat
Exercise #04 Bent over row
Exercise #03 Alternating lunges
Exercise #05 Side glute lift
Exercise #06 Prone back extensions
No gym, no kit Core workout
Exercise #02
Plank to straight arm plank
Exercise #01
Cat and cow stretch
Exercise #04 Flutter kicks
Exercise #05 Mountain climber
Exercise #03 Crunches
Exercise #06 Side plank lift
F r strength
F r strength
Win! a year’s supply of INGENIOUS Active!
Introducing our experts
What’s next?
NEXT ISSUE
at PressDisplay
Newspapers from United Kingdom
Newspapers in English