Princess Beatrice joined her sister, Princess Eugenie, and other members of the royal family, including the Princess of Wales, at King Charles’ pre-Christmas lunch at Buckingham Palace.

Agony Aunt Coleen Nolan offers guidance to a reader who says Christmas is too painful after the loss of her mother and she would rather spend the day alone than with her boyfriend’s family

Princess Charlotte sprinkled her Christmas magic on a ruby red velvet dress and matching hair bow as she joined her parents, Prince William and Princess Kate, as well as her brothers, Prince George and Prince Louis, at King Charles’ pre-Christmas lunch at Buckingham Palace.

Princess Eugenie joined Princess Beatrice, Prince William and Prince Kate at the royal family’s Christmas lunch, donning a super fun pair of earrings

The Princess of Wales looked so chic at the royal Christmas lunch held at Buckingham Palace. Prince William’s wife wore a red heart print dress by Alessandra Rich and statement earrings by Van Cleef & Arpels

No matter how long you’ve been horizontal, holding a plank feels like an eternity.

The annoying thing, is that the plank really is good for you. Loved by yoga mums, army cadets and everyone in between, the core strengthening exercise is undeniably effective. But just how long are you meant to be able to hold it?

The record for the longest plank was set by Josef Salek from the Czech Republic in May 2023 – an unbelievable 9 hours and 38 minutes, around an hour longer than a flight from London to New York. 

Arms shaking just thinking about it? Well, thankfully, the average person doesn’t need to spend a full day in agony.

Rowan Clift, training and nutrition specialist at Freeletics, tells Metro that the exercise is about ‘quality, not quantity’. However, there are some parameters, depending on your age, which can be a useful guideline for your next workout.

Aged 20-39: 45-60 seconds

‘In your 20s and 30s, being able to plank for 45-60 seconds is a solid marker of good core endurance,’ says PT Joseph Webb, who has been in the fitness industry for 17 years.

But, Joseph adds: ‘The purpose of a plank isn’t to chase an arbitrary number. It’s to build usable core stability that supports what you want to do outside of the gym.’

It might take some trial and error achieving a plank. As a starting point, put yourself in the position of, well, a plank. Use your forearms and toes to hold yourself parallel to the ground, with your back and legs straight (not arched).

Joseph adds it’s important to ‘keep hips level with shoulders, squeeze glutes and engage thighs, and maintain a natural neck position.’

He says: ‘Brace your abdominals as if preparing for a punch, but keep your breathing fluid, as if you’re sitting on the couch.

‘Sagging hips, flared ribs or strained shoulders mean you’re no longer training the muscles you think you are.’

Ages 40-59: 30-45 seconds

Joseph says: ‘From my experience working with hundreds of clients in this age range, I’ve found that maintaining a 30-45 second plank with excellent form demonstrates very respectable endurance and trunk stability.’

That doesn’t mean you can’t push yourself though. ‘If you’re able to confidently reach 60 seconds, that’s generally a sign of excellent core control for this age group.’

Adjusting to the technique can be more difficult as you age, however. This can be due to various reasons, including loss of muscle mass and strength.

‘As muscles around the hips, pelvis and spine weaken, or become less coordinated, it takes more effort to stabilise the plank position,’ says Joseph.

‘Those in this age category may also find planking difficult due to joint stiffness or previous injuries, which can make it harder to hold a rigid position.’

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Age 60+: 15 to 30 seconds

Joseph advises his clients aged 60 and over to aim for 15 to 30 seconds of a full plank with good form.

‘If you can build up to 30 seconds, that’s an excellent marker of strong functional core endurance at this stage of life.’

Rowan adds that if you’re 60+ and finding the plank difficult, you can modify the exercise to make it a little easier.

He explains: ‘Plank on the knees or with hands elevated on a bench to build strength while reducing pressure on the wrists, shoulders and lower back.’

Remember: quantity over quality

The most important question to ask yourself is: What’s the goal?

Joseph explains: ‘The purpose of a plank is to to build core stability that supports what you want to do outside of the gym.

‘Whether that’s running, lifting or simply moving well in daily life, the question is: “Is my core doing its job when I need it?”.’

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How often should you plank?

Rowan advises incorporating planks into your workout regime three to five times a week. He says: ‘Your core benefits from regular activation, but you do also need to allow time for rest and recovery.

‘Performing planks daily can be fine, especially if you are varying the intensity and duration, but if you’re experiencing fatigue or tightness, have at least one day’s rest.’

You should be careful of pushing yourself too much, Rowan adds. ‘If you experience shaking, holding your breath, pain in your lower back or shoulders, or your hips begin to sag, it’s time to stop. These are signs that muscles have fatigued and your form is breaking down.’

This article was originally published in May 2025.

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‘Tis the season of Christmas parties, busy schedules, and little time for some self care – or to be marinating in fake tan for eight hours. 

If you’re anything like us, you may be out the house more than you are indoors, which means you can’t sit working from home letting the fake tan settle so you can wash it off after your shift.

In some cases, you may have a new festive plan added to your diary at the last minute, or your outfit has changed and the best accessory to complete the look is a sunkissed glow, but you needed to bronze those legs yesterday. 

The solution? Express tan. 

We love an express tan as it does what it says on the tin, you apply it over the body and leave for as little as 30 minutes in some cases before washing off. It’s quick, easy, saves time, the smell, and stained clothes or sheets. 

We have tried a whole host of fake tans over the years, but we have whittled down the speedy express tans you can rely on to get you Christmas party ready in a flash.

Shop The Best Express Fake Tans

Isle of Paradise Express Mousse

This remains one of my favourite fake tans of all time. Not only is it gentle on the skin, it leaves your skin bronzed and beautiful within half an hour, though it continues to develop after it has been washed off. Plus, it has colour correcting benefits, so even if you are a beginner fake tanner you aren’t left with streaky patches and the finished look is actually seamless. It is also a longlasting tan too, which means you can apply once and it will last a few days without needing to be topped up.

BUY NOW FOR £21.95

St.Tropez Self Tan Express Bronzing Mousse

Another firm favourite fake tan for a quick, natural-looking fake tan is St. Tropez’s award-winning Bronzing Mousse. This 3-in-1 fake tan not only leaves your skin bronzed and glowing after application, but it is streak-free and long lasting. Leave on for as little as one hour to achieve a natural sun-kissed glow. However, you can leave on for longer for a deeper tan.

BUY NOW FOR £20.40 (WAS £34)

Bali Body 1 Hour Express Tan

Bali Body can leave you with that natural-looking sun tan as if you have jetted off to Indonesia for your eat, pray, love holiday, even if you have been stuck in a windowless office in a polluted city. This formulation contains glycerin, natural DHA and vitamin E, which not only adds a bronzed finish to your skin, but hydrates and nourishes your skin too – a 2-in-1 skincare and tan hybrid. It is fast-drying, streak free and develops in 60-minutes.

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St. Moriz Advanced Pro Formula Express Tan Foaming Water

We love a lightweight foam texture, but foaming water offers an even lighter texture you barely notice you have applied to your skin. In just one-hour this Express Tan Foaming Water delivers a golden glow, streak-free finish and boosts your mood. Yes, you read that right. St. Moriz has used fragrance technology that has been said to have uplifting benefits – an added bonus with dark nights at 4pm.

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Sienna X Express Clear Tan Water Mousse

Some may be sceptical about a clear tan as you can’t see where you have applied the product, but you don’t have to fret about that with Sienna X, which is one of the leading (and arguably best known) fake tan brands. If you don’t have time to squeeze in a spray tan using Sienna X don’t fret, as you can achieve a professional glow up at your fingertips with this bottle of magic. It develops to a dark bronze colour in just one hour. Plus, the formula is infused with aloe vera, which is a key ingredient to hydrate and soothe your skin. It is a lightweight texture and achieves a flawless streak-free finish in minutes.

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Bondi Sands Self Tanning Foam One Hour Express

Another popular option for tanners is Bondi Sands. This One Hour Express leaves your skin looking sun kissed and radiant after just one hour, though it continues to develop after the guide-colour has been rinsed off, which is ideal for those strapped for time but want a deeper tan.

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Tanologist Self-Tan Mousse

There is nothing worse than the smell of raw egg lingering after your fake tan session. Thankfully, Tanologist use a low pH to minimise that smell. Not only does it leave your skin bronzed in an instant, but the formula includes root and resin extracts, which function to tighten the skin. It is cruelty free, vegan, and a gentle formula suitable for all skin types.

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Lucy Bee Coconut Self-Tan Mousse

Many may be familiar with 'Lucy Bee' (said in Joe Wicks’ expressive voice) and the iconic coconut oil. But did you know Lucy Bee has also created a whole host of skincare and bodycare products? This Self Tan Mousse develops in two hours, though it can be left on for longer for a deeper bronze. It is lightweight on the skin, fast-drying, and suitable for sensitive skin.

BUY NOW FOR £22.50

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On a cool damp Sunday in November, 22-year-old Courtney Stocks dropped dead in her garden.

She didn’t smoke or drink, and walked 10,000 steps every day to her dog grooming business in Derbyshire.

Nonetheless her heart stopped for an agonising seven minutes as her father Chris Watchorn rushed to perform CPR.

‘It was a normal Sunday,’ Courtney, from Ilkeston, recalls. ‘My mum and dad had come around to see me. I’ve been told I was sitting on the sofa talking to my family when my dad went outside to take a phone call.

‘Apparently a couple of minutes later I went outside to follow him, which is when I collapsed in the garden. That’s when my dad heard me, came running down the garden and started CPR.’

Despite no underlying health conditions, Courtney would soon learn she had mitral annular disjunction (MAD) – a structural abnormality of the heart that can lead to sudden cardiac arrest.

She’d been experiencing heart palpitations and light–headedness in the weeks leading up to her hospitalisation but dismissed it as anxiety, but her MAD was triggered by stress.

‘I completely blacked out, I was gone. I was dead for seven minutes,’ Courtney says.

‘I was healthy. I’ve never had any health issues – I don’t smoke, vape or even drink. I walk 20 minutes to work every morning and do nearly 10,000 steps every day.

‘I’m a dog–groomer so I have quite a physical, hands–on job.’

Courtney had been so fit and healthy, in fact, that she hadn’t been to the doctors since she was eight years old.

Her dad performed CPR until the ambulance came to take her to Royal Derby Hospital, where she spent four days in intensive care, before being moved onto the cardiac ward.

After undergoing a number of tests, it was then doctors told Courtney she had mitral annular disjunction and had an implantable defibrillator fitted to prevent further cardiac arrests.

‘It was quite a shock, especially because I’m only 22 and fit and healthy,’ she says. ”Looking back, I did have heart palpitations every now and again – I just put that down to anxiety, but that obviously was a sign.

‘I also used to get quite light–headed and dizzy, especially in the shower, and had to put the cold shower on. I just assumed it was nothing.’

These symptoms became more persistent leading up to November 16, when Courtney collapsed, and she believes work–related stress of running her dog grooming business played a big part.

‘Because I was born with it it was going to happen sooner rather than later but [doctors] did say to me that stress brought it on sooner,’ she adds.

‘I am quite a stressy person. All the little things just got on top of me. It’s very stressful at work, I do come home [feeling that way] a lot. I think it took its toll.’

Now, Courtney is urging others not to ignore their own symptoms after nearly losing her life, while her partner Ellie Powers has launched a fundraising page to help cover her living expenses while off work.

‘I never would’ve assumed it was something so serious. I wouldn’t be here without my dad. I would’ve died,’ she explains.

‘If you have any signs that you think something could be wrong, just don’t brush it off, even if you’re the fittest, healthiest person.’

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Scarf coats à la Toteme were all the craze in recent times, but the trend has shifted and now cardigans with detachable scarves, aka scarf-igans, are emerging. 

Ever a brand to stay ahead of the curve, M&S has launched this exact hybrid – the Air-Yarn Scarf-Neck Cardigan. 

M&S’ Air-Yarn Scarf-Neck Cardigan is the humble long sleeve button up crew neck cardigan with a detachable scarf to sweep around your neck to keep any pesky draughts at bay. 

Marks and Spencer Air-Yarn Scarf-Neck Cardigan

Spun from a super‑fine air‑yarn knit, this scarf‑neck cardigan delivers warmth without the bulk, making it ideal for layering. It comes in a regular fit and includes a detachable scarf that buttons neatly at the back of the neck. A classic crew neckline, button‑through front and crisp ribbed trims give the piece a polished, timeless look.

Buy Now for £36

This design has been crafted from an acrylic, polyester, wool, and elastane blend, which is not itchy on the skin but ultra soft and chic. 

It is a lightweight design, and a versatile one at that. The classic cardigan has been hugely popular in recent years, and while this design features a scarf detail that is appropriate for the colder months, it can be removed so you can wear the cardigan in the spring and summer seasons too. 

The cardigan offers a regular fit, a crew neckline, and ribbed trim, as well as button front fastening, which you can fasten all the way to the top of the neck, partially button up or wear undone. 

Whether you style over a white crew neck T-shirt to have a pop of the underlayer poking out, or over a lace cami top is up to you. You can also team with wide leg jeans and loafers, or trainers, for a casual, yet cosy, look, or a mini skirt and knee high boots. 

The scarf-igan is available in  two colours, including charcoal grey and olive green, both of which are available in sizes extra small to extra large. 

Shoppers claim this cardigan runs true to size, however, if you prefer a louche fit, we would suggest you size up. 

M&S customers are flocking to buy this trendy staple, and it has already garnered glowing five star reviews. 

One customer, who goes under the title 1968Fi, shared: ‘Fantastic cardigan. Looks really smart and has a bit of weight to it. Super pleased with it.’

TerriJ added: ‘Nice quality and I like the detachable scarf, which can be worn in several ways. Jumper is shorter in the body than I’d like and a little boxy, but ok.’

A separate shopper praised: ‘This cardigan is both warm and smart, particularly in the charcoal grey. The scarf makes it rather special and stylish, though I found that it felt too heavy on my neck when buttoned onto the cardigan. I prefer to wear it draped to give a loose cowl neck look … I think this will be a great wardrobe staple as you can dress it up or leave off the scarf and wear with jeans and a T-shirt.’

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When Katie-Jo Bartlett looked down at her GCSE exam paper in June 2022 she saw colours dancing across the page.

Months earlier, she visited her GP and described the issues she’d been having with eyesight, as well as symptoms of nausea, back pain and struggling to walk straight.

But the teen, from Newcastle, claims her problems were dismissed, with medics telling her she was experiencing common teenage exam stress.

A day after she’d struggled through that exam, Katie-Jo, now 19, collapsed in a toilet, and was blue-lighted to Northumbria Specialist Emergency Care Hospital, in Cramlington, Northumberland.

From there, she was given deverstating diagnosis of a brain tumour, which doctors have been unable to remove. Katie-Jo was ‘terrified’ by the news.

‘Being so young, I didn’t know what having a brain tumour meant for me,’ she said. ‘I couldn’t believe that this was happening to me.’

Doctors diagnosed Katie-Jo with severe hydrocephalus – an abnormal build-up of fluid in the brain – and she was rushed to Royal Victoria Infirmary, Newcastle, to drain it.

A subsequent MRI and CT scan showed that Katie-Jo had a brain tumour which was causing the leak.

Since then, Katie-Jo has had multiple surgeries to secure a shunt (a piece of thin tube) to relieve the pressure on the brain.

Sadly, her tumour can’t be removed, but the teenager undergoes MRI scans every eight months to monitor for growth, and is suffering from fatigue as a result of her shunt.

Katie-Jo, who now works in retail, said: ‘I was in the middle of my GCSE exam, looking at my paper. There were colours all over the page, and I started feeling sick.

‘Before that, I would notice that when I walked, I’d walk like a drunk person and lean to one side and never be able to walk straight.

‘I would get awful pain in my back, but everyone thought it was GCSE stress and said I needed vitamins.’

A day after her exam, in June 2022, Katie-Jos’ mum, Stacey, 43, had a doctor’s appointment, so she went along with her. While her mum was with the doctor, Katie-Jo went to the toilet and collapsed.

‘Nobody could get in,’ Katie-Jo recalled. ‘Around 25 minutes later, I came back around, and there were lots of people around us.’

Speaking of her treatment to drain the fluid which was later found, she added: ‘The doctors told me that if I didn’t have that surgery there and then, I wouldn’t be here.

‘My mum and I were so scared, but we wanted me to be better, so I went in for it as my mum promised she would never leave my side.’

She had an operation, which confirmed that the tumour was benign, and on her prom night, she had a permanent shunt installed to relieve the pressure on the brain.

Katie-Jo said: ‘Due to the location, they weren’t able to remove the tumour, but they told me it was benign. I will live with the tumour forever.

‘I have scans every eight months to monitor for any growth. I will forever be grateful to the doctors for fixing me and for basically saving my life.

‘Although it is still there and it is going to be for the rest of my life, it’s stable.’

Shannon Winslade, head of services at The Brain Tumour Charity, said: ‘We’re really grateful to everyone who shares their – often heart-breaking – story to raise awareness of brain tumours.

‘We know that every family deals with a brain tumour diagnosis and its aftermath in their own unique way.

‘That’s why The Brain Tumour Charity offers support to anyone who needs it. It’s so important for them to know that they are not alone.

‘You can find out more about our specialist teams by calling our Support and Information Line on 0808 800 0004 or via our website.’

A doctor thought my brain tumour was heatstroke

Like Katie-Jo, Moli Morgan, 22 from Powys in Wales said medics failed to recognise symptoms of a brain tumour at first.

The farmer, from Llanerfyl, had a life-threatening 4cm brain tumour on the left side of her head, but was innitially told her symptoms sounded like heatstroke when she suffered a seizure on holiday.

‘My boyfriend called the medics and they had a doctor on site at the hotel who told me it was probably just heatstroke,’ she recalled.

‘We had been in the sun all day and I hadn’t drank much water, so I sort of thought nothing more of it and we flew home the next evening.’

Following her sister’s advice to ‘be on the safe side’, she went to the hospital for a check-up once she returned to the UK. A CT and MRI scan at Royal Shrewsbury Hospital revealed the tumour.

‘I do get a couple of migraines a year, but obviously that can be normal. It just came as such a massive shock,’ she said.