GET FIT IN 15 MINUTES

what to do

FOR a great upper body workout that tones the chest, try wall pressups, says personal trainer Nadya Fairweather (u-shape.co.uk).

Start with one foot in front of the other, feet hip-width apart and hands on the wall at shoulder height. Bend your arms, bringing your chest towards the wall. Push away again and repeat. Keep the body straight and don’t look down. Aim for 12-15 repetitions, keeping it moving — with no stopping.

This helps to build up strength slowly, without causing damage.

what to eat

WE all want a firm decolletage, and diet can help, says nutritionist Shona Wilkinson (shonawilkinson.com). The skin here can be prone to wrinkles. Red cabbage contains anthocyanins, which help reduce inflammation and signs of sun damage in the skin. Aloe vera, which is found naturally but is also available in a number of creams, can be applied to firm up and improve skin quality in this area. If you also want a more toned chest, eat oily fish, such as salmon, which is calorie-dense and rich in good fats. It is also high in protein, the nutrient your body uses for muscle repair and growth.

what to wear

Sports bra, now €35, underarmour.eu; Vest, €28, sportsdirect.com; Water bottle, €42 aspiga.com; Trainers, €49.95, adidas.ie; Leggings, €131, mytheresa.com