‘Get fit with Denise’ is all about easy ways of improving your fitness, and exercising just that little bit more every day. Click through the buttons below to find out more.
Take the stairsInstead of taking the escalator or lift when out and about, shopping or travelling on public transport, take the stairs. This is great for your heart rate and getting your legs into shape.
Milk carton weightsWhilst watching your favourite TV show, grab two four-pint milk cartons and use them as weights – this is a great way to tone up your arms whilst enjoying the comfort of your own home.
Go for a swimSummer is the perfect time to visit your local pool for a refreshing dip, and swimming is also a great way to exercise together as a family – the kids will love it.
Go for a weekend walkFresh air and a brisk walk are great ways to spend time together as a family and get fit at the same time. You can make this more fun for the kids by devising a treasure hunt.
Get off the bus one stop earlyA really simple way of increasing your daily exercise levels – take the bus, tram, tube or train as normal, pack a pair of trainers and get off one stop early, and briskly walk the rest of the way.
World Champion cyclist Ed Clancy is setting his sights high as he aims to be the best Team Pursuit and Omnium rider in the world. His dedication and commitment to his sport have made him one of the most successful British cyclists in recent years.
Low fat milk is an important part of Ed's training regime - he mixes semi-skimmed with a protein shake after a hard session on the track to help his muscles recover quickly.
World Champion cyclist Ed Clancy is setting his sights high as he aims to be the best Team Pursuit and Omnium rider in the world. His dedication and commitment to his sport has made him one of the most successful British cyclists in recent years.
Andy Turner is Britain's top sprint hurdler and is riding high at the moment as the current European and Commonwealth Champion at 110m hurdles. He is on the up and is one to watch over the next few years.
Andy’s favourite way to enjoy milk is on his cereal in the morning.
Andy’s favourite way to enjoy milk is on his cereal in the morning and he feels honoured to be part of the 'make mine Milk' campaign.
Amputee sprinter and long jumper, Stefanie Reid, became a British sports star in 2010. If her previous achievements are anything to go by – she is the current world record holder for the F44 long jump and took home a silver medal from London 2012 - Canada's loss is Great Britain's gain.
When she's not training, Stef can be found studying for her Masters qualification in nutrition.
Amputee sprinter and long jumper, Stefanie Reid, became a British sports star in 2010 and is our only amputee athlete. If her previous achievements are anything to go by – she is the current world record holder for the F44 long jump - Canada's loss will be Great Britain's gain.
Swimmer Jazmin is just like any other university student, apart from the fact that she's one of the world's top swimmers and has already claimed a Commonwealth Games silver and bronze. Her star is rising fast and she is one of the top athletes to look out for.
Jazmin's love of low fat milk is shared by her friends, too - she says that when she's with her mates they drink it 'like it's going out of fashion'.
Milk contains vitamin B12. Vitamin B12 helps you create energy and keeps your nerve and red blood cells in good order.
Milk is a source of calcium. Calcium is essential in tooth and bone growth and maintenance.
Milk contains iodine and iodine is essential for maintaining a healthy metabolism and rate of body growth.
Milk is a source of protein. Without the proteins needed for muscle maintenance and growth your body cannot function correctly.
For this delicious, family-friendly recipe you will need: 2 eggs, ½ cup semi-skimmed milk, ½ cup chopped mushrooms, ½ cup chopped spinach, ½ medium baby marrow (grated), 1 clove garlic (crushed or chopped), 1 spring onion (finely chopped), a couple of large basil leaves or mixed herbs if you prefer, ½ tablespoon olive oil, a pinch of salt and pepper as desired.
Method: Beat the eggs and milk in a medium to large bowl then add the vegetables, spring onion, garlic, basil, salt and pepper, and combine well. Heat the oil in a medium frying pan. Pour the omelette mix into the pan, ensuring it is evenly spread out. Cook until the underside is golden brown, then turn over and cook the other side until that’s golden brown too. Serve with fresh salad.
This is a really easy, refreshing, low fat drink to make on a hot summer’s day, and a great alternative to a dessert or mid-morning snack.
Method: All you need is 300ml of semi-skimmed milk – straight out the fridge, some ice-cubes, and a shot of espresso (which you can make either with a coffee machine or just double up the amount of instant coffee you would usually use for a cup of coffee). Pour everything into a large tumbler, mix well and enjoy!
Another tasty summer drink – and the kids will love this too. You will need: 2 fresh mangos, 250-300ml of cold, semi-skimmed milk, 1½-2 teaspoons sugar and ice cubes to serve.
Method: Cut the mangos into chunks, making sure you also cut around the stone to take off as much flesh as possible. Discard the skin and purée the flesh in a food processor or blender, then just add the milk and sugar. Combine until it becomes a thick smoothie. Chill until ready to drink.
This is a great, simple dish – perfect for lunch with your friends. You will need: 45g butter, 1 onion (diced), a clove of garlic (crushed), 175g chopped fresh broccoli, 170g shredded mozzarella cheese, 4 eggs (well beaten), 335ml semi-skimmed milk, 8 baby plum tomatoes, enough ready-made roll out pastry to cover a 9inch tin and a pinch of salt and pepper.
Method: Preheat oven to 175 degrees Celsius, over medium-low heat melt half the butter in a large saucepan. Add onions, garlic and broccoli. Cook slowly, stirring occasionally until the vegetables are soft. Spoon vegetables into crust and sprinkle with mozzarella. Stir eggs and milk together. Season with salt and pepper. Melt the other half of the butter and stir into mixture. Pour egg mixture over vegetables and cheese, decorate with the baby plum tomatoes. Bake in preheated oven for 30 minutes, or until centre has set. Serve with a side salad.