Get fit in 15 minutes: The best exercise and nutrition to tone your arms

As the weather gets warmer your sleeves get shorter — so tone your arms with a ‘high plank with alternating toe touches’, recommends celebrity personal trainer Nadya Fairweather (

Start on your hands and feet; legs do not need to be super straight. Keep your bottom high so more weight is on the shoulders. 

Touch your left hand to your right foot. Alternate left hand to right toes, then right to left. Go for reps of 20, 18, 16, 14, 12, 10 — with a small break in between each.

For show-off upper arms, nutritionist Shona Wilkinson ( suggests the following foods.

With all the talk about being vegan, it’s possible to forget the health benefits of beef. It is loaded with amino acids, which help build muscle as well as prevent muscle breakdown. Always opt for grass-fed beef, though.

Compounds in spinach can boost production of proteins that help with muscle strength and tone. Add it wilted to meals, or uncooked in salads. It’s also perfect to use in smoothies.

Quinoa contains all of the essential amino acids (the building blocks of protein). And it has the bonus of being gluten-free. Add herbs and spices for flavour. 


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