Facial Phenomenon: why oil based beauty is best

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Francesca Londono-Brasington experiences the new Facial Massage Treatments that uses oils to balance the skin…

I love facials, in particular a good facial massage as part of the treatment which is rare to come by.  I was therefore thrilled when an exclusive offer from the Recentre in Balham winged its way into my inbox offering an alternative Facial Massage Treatment by Elaine Tomkins, Head of Massage training for Neal’s Yard Remedies.  Promising a completely unique facial using massage as a tool to promote a clear complexion, I was keen to sign up!  I grind my teeth at night so I always find my jaw muscles particularly tight each morning which causes headaches and general discomfort, I was excited to see whether Elaine’s Facial Treatment made a difference.  Luckily I wasn’t disappointed!  This is so much more than just a facial, as Elaine aptly terms her facials as a Facial Massage Treatment, this is the best way to describe it.  Elaine managed to work her way into all the little bones in my jaw and face area finding areas I didn’t realise existed or were causing tension.  The effects of the massage not only help to ease tension but to also boost circulation, encourage lymphatic drainage and smooth out lines for a more even complexion.  All treatments are tailored to your own needs after an initial consultation in order for Elaine to understand and address any underlying issues or health problems.

Throughout the treatment Elaine uses essential oil which has been scientifically proven to help rejuvenate and balance the skin.  She has now teamed up with Rosalena to offer the most beautiful, plant based oils as part of the treatment.  For those oil phobics out there, don’t be scared off by this – these oils are simply moisturisers in the form of an oil rather than a cream.  They are incredibly light and blend easily into the skin without any greasy residue.  Plus the molecules in the oil are much smaller than those in a cream so they’re able to penetrate the skin cells in order to protect and nourish the skin from within.  Elaine gives you an oil suited to your skin to takeaway with you and I am now a huge fan and use it everyday.  I’ve found the oil has really balanced out my combination skin and I no longer have dry patches or clogged pores.

Be warned that this isn’t always a relaxing treatment, some areas in the face are worked deeply and therefore it can be a little painful.  However for me, it was exactly what I needed.  I came away feeling soothed and my jaw certainly felt easier and I had a great night’s sleep.  I’d definitely recommend this for anyone who suffers from tension headaches and/or clenches their jaw.

http://www.recentre-health.co.uk/facial-treatments/page.html

http://www.rosalena.co.uk/

image: Hush-uk

 

If You Only Do One Thing This Week: Boost Your Motivation

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‘People often say that motivation doesn’t last’ a very wise man once uttered ‘well, neither does bathing, that’s why we recommend it every day.’ It always seems simple, but motivation really is key to achieving your goals yet it’s a tricky beast to conquer. Even the strongest willed find their enthusiasm wavering from time to time and it is in these moments that we lose sight of why we began in the first place.

Occasionally, it is prudent to listen to your body when the laziness kicks in. If you have been overdoing it on the sweat sessions it could be urging you to take a much-needed recoup. More often than not, though, the human body can benefit from a jolt when uninspired minds take over. We have a few tricks at our disposal to incite a boost of motivation back into our healthy living for when the mind says ‘no’, to keep that slacking to a minimum. Here are our favourite ways to stay on track for when that pesky motivator muscle has stopped functioning:

TRACK YOUR PROGRESS
For those of you who like to make your efforts tangible in the form of data, this one’s for you. The Garmin Vivofit fitness band is the latest must-have wearable to keep your motivation fired up through its constant stream of information on your activities, calories and sleep straight to your wrist 24/7. The Vivofit’s goal-setting features mean you can see exactly where you’re nailing your routine, and exactly where you aren’t, thus encouraging you to get the very best from all areas of your wellbeing. At the end of the day you are forced to take stock and re-evaluate, so your achievements and goals are always right where they should be at the forefront of your mind. Garmin Vivofit will automatically adjust your daily goals as you reach your milestones to ensure you are continually progressing. Reaching the end of the day and seeing you missed your daily step goal by just a couple of hundred, or having to log that digestive you dunked into your afternoon coffee is enough to make you truly mindful of your habits and motivated to be your very best.

Instant prompts right there on your wrist combined with visuals including graphs, data via the Garmin Connect app, mean your progress is easily interpreted and you are even able to sync data with that from your other Garmin devices for a full picture of your activity. The app also hosts a network of other health-conscious folk with whom to share your stumbles and successes along your journey and connect with in fitness challenges for some healthy competition. The Garmin Vivofit fitness band is, in essence, a tiny, omnipresent personal trainer and life coach to keep you accountable even at the most un-inspired of times.

KEEP A RECORD
The Daily Greatness Journal (£34.95), or, your master-plan for creating your perfect life, is an holistic yearly diary, goal and appointment planner which offers a dynamic way of staying accountable and self-reflective as a direct route to self-mastery! The beautiful, full-colour book provides structure and guidance to help you make a habit of setting clear intentions and following through with them with encouragement from intermittent motivational quotes and exercises in self-reflection, always with your end goal in mind. The Daily Greatness Journal allows you to identify areas of imbalance in your life that may be blocking your progress and encourages you to remove them in order to make way for positivity and creativity. Broken down into weekly and quarterly check-ins with sections for planning out both short and long term goals, the journal gives you the tools you need to put yourself back in control of your own life plan. The journal’s layout is clear, linear and interactive and, once completed, will become a permanent document of your journey to being the very best version of yourself. (Also available in training and yoga editions for those who want a more fitness-focused plan but with the same attention to mindfulness and creating healthy mental habits to ensure your physical change remains sustainable.)

HAVE A HEALTHY REWARD IN MIND
It’s official. Lululemon has finally answered our prayers and delivered a capsule swimwear range (from £42) to get every hip & healthy lady excited about stripping down for summer. Despite ultimate health and emotional wellness being our overriding goal when it comes to our dedication to the healthy life, we are all human, and the aesthetics are obviously a huge bonus to sticking with the programme. Rather than reward yourself with unhealthy food treats when you reach milestones, why not pick out a piece from Lululemon’s swimwear range to motivate you to keep working on that summer body! Visualisation is an invaluable method of motivation and is often used by athletes to increase performance and concentration. In short, when we visualise an act, our brain creates an impulse telling our neurons to respond to and perform the movement – so what we imagine, we have the power to manifest. Create an image in your head of yourself totally rocking the beach and feeling fabulous in your gorgeous new Lululemon Surf to Sand bikini and refer back to it whenever you are tempted to skip a workout. It is guaranteed to have you heading straight to the gym to get your squat on! Promise yourself a carefully selected piece for each goal you smash and a spray tan to accessorise it. You will never find yourself contemplating switching that run for the sofa and a Netflix boxset ever again!

KEEP IT VARIED
Newly launched in London, ClassPass (£89 p/m), which is a runaway success in the US, aims to ‘make variety your routine’ by making the city’s abundance of group fitness classes more accessible and is a surefire way to give your motivation a swift kick in those activated glutes! The concept magically transforms London into a veritable wonderland of  sweaty opportunity for group fitness lovers and opens up the vast variety of exercise pursuits on offer, so you can find your one true love, or dabble in some flighty fitness flirting! For a fixed monthly price, you can now gain unlimited access (three classes per studio, per month) to more than 180 of London’s best studios including Hip & Healthy favourites Paola’s Body Barre, Psycle, 1Rebel and Frame. Suddenly those classes you have always fancied trying but just haven’t been able to justify paying one-off fees for are open to you. If that doesn’t give your lacking motivation a boost then we don’t know what will!

Words: Rachel Bednarski

Image: Lululemon

London’s Best Healthy Supper Clubs

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Healthy supper clubs are taking the UK by storm. With new cookbooks, restaurants and blogs popping up to cater for vegan, gluten and sugar free palettes, chefs and bloggers nationwide are giving health conscious foodies the chance to try their delights. We’ve rounded up the top ten to look out for, though be prepared tickets sell out fast…

Deliciously Ella

Ella doesn’t just do bestselling cookbooks and delicious recipes, our favourite blogger offers sellout supper clubs too. Expect a three course, refined sugar-free, gluten free and vegan menu at these monthly events, designed to bring healthy foodies together.

 

What To Expect: Exclusive recipes from Ella’s book including Thai Chickpea Curry, Buckwheat Blini’s and her all-important Sweet Potato Brownies.

Visit DeliciouslyElla.com

Honestly Healthy

Fans of Natasha Corrett’s bestselling book flock to her alkaline-friendly supper clubs, which are full of exclusive recipes and treats that are all entirely guilt-free, and currently on tour around the UK. Fitness fans should also take note, Honestly Healthy have teamed up with yogi’s and top trainers to offer exclusive brunches, featuring an hour long class followed by a restorative post-workout feast.

What To Expect: For brunch a choice between the Honestly Healthy English Breakfast and Chia Porridge. For dinner a three course feast with delicious choices including Burmese Curry, Cauliflower Risotto and Hazelnut Fudge Brownies.

Visit HonestlyHealthyFood.com

Eat To Be Healthy At Daylesford

Celebrating seasonal produce from the Daylesford Farm, these new healthy supper clubs offers three nourishing courses with whole-organic ingredients at their heart. For their first offering on 21st April, Daylesford have teamed up with almond-milk maestros The Pressery for healthy cocktails and petit-fours.

What To Expect: Nourishing seasonal food fresh from the farm including orange and chilli soused salmon and poached Daylesford chicken. Yum!

Visit Daylesford.com

Madeleine Shaw

An early adapter to the supper club trend, nutrition expert Madeleine Shaw has been offering themed, healthy two-course dinners for a while. Offering gluten, dairy and sugar free alternatives to less-healthy favourites from Indian to Chinese, these sellout events offer a guaranteed great evening.

What To Expect: Exclusive recipes from Maddy’s new book Get The Glow, a welcome coconut cocktail and a dessert you will be dying for seconds of.

Visit MadeleineShaw.com

Well & Happy Wellness Lunch Pop-Ups

The perfect way to spend a Sunday afternoon, meet like-minded health lovers over a 5 course plant-based feast teamed with inspirational speakers, goodies and a whole lot of positive vibes. Based in the lovely Richmond, Surrey pass away an afternoon before visiting the park to walk off your feast.

What To Expect: Menus are kept secret, but we hear there was raw caramel shortbread at the March pop-up.

Visit WellandHappy.co.uk

The Camberwell Kitchen

Listed in Vogue, The Evening Standard and The Guardian as one of the best supper clubs in London, The Camberwell Kitchen serves up organic, seasonal and delicious food in hosts Ant and Rosie’s Camberwell flat. Currently on hold as Rosie finishes off her dietician training, keep an eye out for tickets to the next one, the last few sold out within 30 seconds.

What To Expect: Melt-in-your-mouth meals that are entirely gluten free. Catering to vegans, vegetarians and more expect a three course meal with a difference, we sampled slow-cooked lamb with kale followed by chocolate olive oil cake.

Visit TheCamberwellKitchen.com

Secret Yoga Club

Organising pop-up events in different locations around London, the Secret Yoga Club offers yoga, live-music and delicious food in beautiful, unusual locations. With the last pop-up taking place in Hackney’s grand Sutton House, these are a truly magical experience.

What To Expect: A different chef pops up at each Secret Yoga Club so you’ll find something new each time. Food is always vegetarian, seasonal and guaranteed to be delicious.

Visit SecretYogaClub.co.uk

Model Mangetout Supper Clubs

Qnola founder, nutritionist and Hip & Healthy fitspiration Danielle Copperman, aka Model Mangetout, is now bringing her mouthwatering recipes to health fans through the means of supper clubs. Using natural, wholesome ingredients including pseudo grains, healthy fats and no refined sugar, these events are full of nutrients, antioxidants, vitamins and most importantly taste.

What To Expect: Three gluten, dairy and refined sugar free courses including sharing boards to start filled with savoury seed crackers and olive and lentil hummus. For mains expect Michelin star style dishes with a healthy twist from Chicken with Kohlrabi Gratin to Salmon served with sauteed Turnip Tops.

Visit ModelMangetout.com

Rooted London

Currently the name on foodies lips for their delicious healthy lunch delivery service, Rooted London also offer monthly supper clubs. Offering three delicious vegetarian and vegan courses, a cocktail and a treat to take home, these events are set in a warm space with great people and conversation.

What To Expect: Nutrient rich, seasonal food that you will eat mindfully.

Visit RootedLondon.com

Punch Foods Supper Club

Founder of delicious on-the-go snack Superseeds, Alexandra of Punch Foods is now showcasing her culinary skills through the form of supper clubs. Expect a three course, vegan feast filled with goodness, plus plenty of raw cheesecake and delicious seeds.

What To Expect: Twists on favourites including grain-free sushi and curry. For her next pop-up Alexandra has teamed up with Raw Press for a Thai themed evening which includes a screening of Leo classic The Beach.

Visit Rawpress.co

words by Harriet Tisdale

Image: Natasha Corrett from Honestly Healthy and her cleansing food credit: Lisa Linder

Globe Artichokes, Coriander Mackerel and Spring Leaves on Toast

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Beautiful, fresh, succulent artichokes are in season now, and popping up at greengrocers and supermarkets, in all their nobbly stalky glory. British mackerel is also an ideal springtime fish – and you should see the local catch popping up at your fishmonger from April onwards. This dish is Ayurvedically wonderful too, as it uses freshwater fish and blood-purifying artichokes, to create a nourishing and balancing meal that’s also filled with spring’s ‘prana’ or life energy in the form of vibrant, crisp spring leaves – rocket, coriander, basil, mint, watercress and pea-shoots – choose your favourites!

Ingredients

2 Globe artichokes

2 Mackerel fillets, deboned, skin on (buy the whole fish from the fishmonger, and get him to fillet into two pieces, and debone for you)

2 spring onions

Spring Leaves – we favour mint, coriander and rocket in this recipe

Olive Oil

Sea Salt

Black Pepper

Finely chopped coriander and mint for the mackerel

Method

1. Start by washing the artichokes under cold water. You then need to cut off the top and bottom – at the bottom, chop off the stem, and at the top chop through the ends of all the leaves and the spiky, furry bits. An inch on each side should do the trick.

2. Marinate the mackerel fillets in a mixture of olive oil, sea salt, black pepper, and finely chopped coriander and mint. Add a small dash of organic cider vinegar, to help penetrate the flavours, and leave for a few minutes. You do not want overly marinated or stewed fish – this is about spring’s freshness after all.

3. Place in a pan or steamer, and cover up to halfway with water. Add a pinch of sea salt, a squeeze of lime or lemon juice, and some black peppercorns. Steam or boil, for 45 minutes to an hour (for larger chokes) with the lid on tightly. When they’re done, the outer leaves will yield and come away easily when pulled.

4. Place the two mackerel fillets skin side down, in a hot pan, and cook for 4 minutes on one side. Turn and cook for 4 minutes on the other, until flesh comes away easily from the fillet, and is light brown all the way through (no longer pink).

3. Peel away a good amount of the outer leaves (which will be soft and fleshy at the end, and great dipped into things like garlic aioli or coriander-spiked hummus). Toast your bread at this point. Then once you reach the soft inner leaves, closest to the heart, spoon off the fuzzy furry tops (which feel soft and pate-like) and discard. You can then cut the heart up into equal segments (this is the part that comes in the jars that you buy at the supermarket).

4. Toast two pieces of bread (we favour spelt sourdough for ease of digestion), and then layer the artichoke, mackerel pieces and leaves over the bread. Drizzle generously with olive oil, lime juice, and ground black peppercorns, and then find a sunny spot, and enjoy.

The Body Balance Diet Plan, by Eminé Ali Rushton, is released on April 16th. www.balanceplan.co.uk

 

How to be Fit & Healthy on your Period

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Tears, anger, cramps, chocolate cravings, bloating – whatever it is, few of us get away scot-free at THAT time of the month. Recently Heather Watson, the top female British tennis player, put her loss at the Australian Open down to low energy and just feeling a bit rubbish thanks to her period. It is reassuring to know that even elite athletes struggle and it got us thinking about how we should be exercising and eating during that rather uncomfy time of the month.

The Science 

There are two phases to a woman’s menstrual cycle and it is the changing levels of the hormones oestrogen and progesterone which affect how we feel. Day one (the day on which a period starts) up to ovulation (day fourteen) is known as the low hormone follicular phase. Day fourteen through to the next period is known as the high hormone luteal phase and it is during this phase that we start to feel different (period pains, night sweats, random crying, screaming at the boyfriend for no reason). These hormonal changes can affect the levels of nutrients which our body needs as well as our capacity to exercise. To find out what we should be doing during this rather uncomfortable time of every month, we spoke to a couple of our favourite nutrition and fitness experts.

Nutrition

Owner of The Urban Kitchen, Toral Shah, is a woman who likes to exercise and eat good food. She also knows her stuff when it comes to women’s bodies as she has a BSc in cell biology and a Masters Degree in Nutritional Medicine. According to Toral, food and mood are directly linked and this is especially true during menstruation.

What should we eat?

Toral recommends that a period-diet should contain plenty of carbohydrates such as sweet potatoes, brown rice and oats which will boost serotonin levels, lifting mood and preventing cravings. Toral also suggests eating regular, protein-rich meals as it is important to steady blood sugar levels. Maintaining stable blood sugar levels can affect the adrenal glands, stopping them from releasing a lot of adrenaline which blocks the use of progesterone and can worsen symptoms of pre-menstrual tension (and who wants more cramping?). In addition, Toral recommends drinking lots of water and limiting salty foods to reduce bloating and fluid retention.

Some people may also experience very heavy periods and as a result could benefit from eating iron-rich foods or taking an iron supplement (consult your doctor first). Foods rich in iron include red meat, liver, fish, spinach and seeds.

Should we eat more?

And what about that insatiable hunger we experience? Unfortunately, Toral told us that women don’t require extra calories during menstruation and actually, we require less due to slight changes in our metabolism (so, no scientific excuse for eating an entire jar of peanut butter). However, as serotonin levels might be lower, we may experience cravings for foods which will boost our mood (dark chocolate, obviously).

Exercise

For some of us, nothing gets in the way of our exercise routine. However, for others, just getting out of bed on period-mornings can be a challenge. But should we be taking those 4 or 5 days off from physical activity or should we pushing through and training hard? Plus it doesn’t make it easier when most fitness coaches are men who really do not want to talk about it. For a little guidance we spoke to personal trainer, Pilates teacher and all-round wellness guru, Sarah Lockhart-Martin.

Should we be training?

Each individual is different but generally, Sarah advises light to moderate exercise during menstruation as it can help to alleviate symptoms such as cramping and the resulting endorphins can kill that angry mood. Sarah emphasises the fact that energy levels can be less than usual and it is important not to be too hard on yourself – listen to your body and rest when you need it!

Also, it is likely that balance and co-ordination can be affected by our monthly cycle so Sarah suggests being a little cautious when doing exercises which require more focus and co-ordination!

It is important to remember that every person’s experience will be unique. If you are training seriously, Sarah recommends keeping a diary to track how your body feels and changes over your cycle. By doing this, you will be able to see patterns emerging which will help you to optimise your training and health.

What type of exercise is best?

Any light to moderate exercise is great. Sarah is an advocate of gentle jogging, walking, pilates and yoga. Here at H & H, we think swimming is brilliant too. However, you may be someone who is hardly affected by that time of the month, in which case you can keep sprinting and squatting as if nothing’s up (yes, we are jealous). In short, find what’s for you by listening to your own body (not Instagram fitspos, Twitter or what the girls in the office tell you!).

words: Kathleen Fleming

IF YOU ONLY DO ONE THING THIS WEEK…STRESS LESS WITH THESE SUPERFOODS

 

Fitspiration – Anya Lahiri (Model & Barry’s Bootcamp Babe)

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What can first time Barry’s Bootcampers expect from your class? We hear you’re pretty ruthless…

Barry’s combines running intervals with weighted and body weight resistance on the floor in a pumping night club environment.  Your body is continually shocked as no class is ever the same and the high intensity intervals make it a huge calorie burner.  It is incredibly fun, can be competitive if you want it to be and is like one big exercise party.! I do have a bit of a reputation for being ruthless and recently got called ‘a devil in lycra’ but I will always make sure everyone is happy, I push people hard but within their limits.

You’re training for the Nike Women’s 10k in June – how do you incorporate running training into your schedule? Do you do Barry’s workouts yourself whilst preparing for a race and does it compliment distance running?

I am very excited about the We Run London race in June.  Nike races are always a lot of fun and the training journey is always meticulously thought out by the Nike team.  I always get involved in their run clubs as I find the communal energy really motivating, especially when you are trying to up your distances.

Barry’s compliments run club and my outdoor runs perfectly as the intervals really help to increase speeds, ALL of my Barry’s clients who ran last years race smashed their personal bests significantly through taking Barry’s Bootcamp classes. Some had never even run outdoors and managed sub 50 minutes.  I am also prone to injury and the treadmills at Barry’s are designed to protect your joints and provide less impact than running outdoors.

What’s your own favourite way to work out?

Barry’s Bootcamp!  I fell in love with Barry’s 9 years ago and nothing has changed.  Before Barry’s existed in London I used to come back from LA and feel immensely frustrated with the fitness scene and that nothing was as challenging.  Fortunately, since we have opened, the London scene has become much more exciting with lots of brilliant spin studios and options for fitness but Barry’s still holds my heart.

How did you transition from actress and model to all-round fitness ambassador and Queen of the Treadmills?

It was a very organic transition that was driven by my love for Barry’s.  I took my first class in LA while I was acting out there and became hooked.  I spent pretty much every day there and one of the managers suggested I get my Personal Training certificate and consider training to be a bootcamp instructor.  I started teaching in LA inbetween auditions and work and then moved back to London to help the owners of Barry’s London start up the London studio. I am now a Master Trainer at Barry’s and help to train all the new talent and trainers.  I still get involved in the odd modeling and acting job, not surprisingly they seem to have become much more fitness orientated and I just played a yoga instructor in a feature.  That was interesting as I am the least bendy person on the planet!

How important do you consider nutrition to be to your everyday life and to contributing to your exercise performance?

Nutrition is incredibly important, especially when you are working out as hard as you do at Barry’s.  It has been a real road of discovery as from my teens I have been in industries that promote being skinny and not necessarily healthy.  My idea of beauty has changed so much.  For me it is the strong, fast, powerful women that I find inspiring and beautiful.  You need to feed yourself, just make sure you are putting the right things in.

Working out makes me crave good food so I am grateful for that.  Protein is the most important of all, I need it after smashing my muscles in class.  I spent my teens on faddy diets trying to lose an inch here or there for jobs but knowing that what I put in my body is fuel has helped me massively and I am no longer in that cycle.  The biggest mistake boot campers, or anyone who exercises a lot, can make is starving themselves or restricting their calories by too much.  Your body becomes a furnace after a Barry’s class that needs feeding.

Personally, I live on salmon, roast vegetables, sweet potatoes, avocados, almonds and Hermosa protein shakes.

Give us your ultimate top 3 tips for a well-rounded healthy lifestyle.

Get a dog! It will keep you moving even when it is raining. Find a community of friends to work out with that will inspire you and keep you motivated and

HAVE FUN…. embrace your cheat days!

What’s your go-to breakfast for fueling up for a busy day?

Rolled oats with either goji berry juice or coconut water, Greek yoghurt and blueberries and a cup of hot water with lemon. On the weekends, eggs and avocado!

After a busy day of making people sweat, how do you like to chill out and unwind?

Walking my dog, Crusoe, on Hampstead Heath, it’s my favourite place in London.

What would be your one piece of advice for women wanting to be the best versions of themselves?

Don’t try to be like anyone else, stay true to yourself and don’t worry about what anyone else thinks of you.  To be honest, I could listen to my own words of wisdom sometimes!

What’re your must-have beauty products for fit ladies? We’re guessing you need some serious sweat-proof make-up!

I always have my Avene face wash for after class.

Any cheeky vices?

YES… loads!  I won’t tell you all them but I often have a glass of red wine to help myself unwind in the evenings.  When I teach late I am often buzzing on endorphins and a glass of wine in the bath always relaxes me.

Do you have a mantra that you live by that keeps you inspired and motivated?

Live in the moment.

Give us a sneaky insight into a day in the life of Anya.

I wake up at 7am and have breakfast, grab my dog and head to Euston to teach my amazing 8.20 class at Barry’s. They are the most incredible group of clients and always leave me motivated and pumped for the rest of my day.  After class I normally have clients to talk to, emails to reply to and Barry’s related work that I have to deal with. I try and get into either the 10.45 or 12.30 class at Barry’s to get my own workout in and then head straight out to the Heath or Regent’s Park to walk Crusoe, that’s usually my cool down!

In the afternoons I sometimes have P/T clients or teacher training where I am training up new instructors at Barry’s.

I am back teaching again at 5.30 and 6.40pm and by then I am wiped out and ready for home. Crusoe and I normally get home for about 9pm.  I have dinner, plan my classes for the next day and catch up on whatever box set I am currently watching, at the moment it is re-runs of Entourage which I love as it reminds me of my time in LA.

To be honest, my days are never the same, sometimes there might be the odd Nike event or a fitness shoot.  That is why I love what I do!

Image: Rory Campbell Photography

Speedy Gonzalez: Tips for your fastest 10k

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With the majority of the female population of the UK, or London at the very least, both signed up and pumped up for this year’s Nike Women’s Race Series 10k, we figured sharing race day preparations and training journeys would be a fab way of keeping each other motivated and trained to perfection for the big 6.2 on June 20th. Get involved by sharing your tricks, tips, and even failures over on Twitter and Facebook and join our collective of runners striving to be the best versions of themselves! 

Whether you’ve joined a crew for June 20th, are training for another impending 10k race, or are even signed up for a marathon – these hacks can help you get the most from your running training and see you smashing those sought-after PBs. Here are our tried and tested, not-so-secret secret tools to get you your fastest 10k ever:

The Stick

We hear it time and time again but it’s often the first part of training to be neglected, despite being vitally important when it comes to a balanced and effective training programme: Recovery is key.

It’s easy to finish a fantastic training run feeling high on how awesome you are then hop straight into the shower and head off for lunch to treat your ravenous muscles to some much needed refueling. But skip on the post-run recovery and you’re setting yourself up for all kinds of trouble later down the line. ‘Post exercise, it is a great idea to help your exhausted muscles with a session of rolling. This is a secret weapon in any athlete’s routine’ says Workshop Gym’s Performance Specialist, Tom Puntis. ‘Triathletes will often spend up to an hour rolling through their tight muscles. Not only does this improve circulation to help the body reduce lactic acid, it also improves the body’s ability to repair muscle damage from exercise. Remember, exercise is fantastic for the body but toned muscles can also become restrictive if not properly stretched.’

Indeed, stretching, rest, sleep, and nutrition are all essential during training. You can put your heart into your running workouts and do everything right with exercise but if you fail in recovery you wont reach your best. Neglecting attention in any of these areas not only denies your body the chance to perform optimally but also sets you up for imbalance and injury. Not cool.

It might seem counter-intuitive to be inflicting tear-inducing pain upon your already sore and depleted muscles but working out those knots is essential for a fully-functioning, PB achieving bod. Tight fascia and muscles cause inflammation within the body which is a fast-track to illness and injury. Releasing this tension allows improved blood-flow so oxygen can reach muscles easily in order to start the recovery process after you’ve gone and beasted them on that training run.

Regular self-myofascial release (MFR) also improves flexibility which reduces risk of injury and makes you speedier as you are able to get full range of motion from your joints so muscles can work more efficiently to power you along that race course.

This is where The Stick becomes your new best friend. To quickly and effectively administer some self-MFR release after your run, apply pressure upon The Stick’s bendy frame onto points of tension within your muscles and hold until the tightness has released. The Stick is a convenient alternative to a foam roller as it’s portable and doesn’t require contortioning into questionable positions and holding plank while you get to those tricky areas. Although we would of course never advocate not holding plank when the opportunity arises, sometimes it’s just not practical!

Treadmill-Based Classes

There’s a reason the treadmill has earned itself the ‘Dreadmill’ moniker. It’s mind numbingly boring, no doubt about it. Why on earth would you spend valuable training time on the belt, staring at that evil red timer and willing it to just… move… faster when you could be outside getting your vitamin D fix and exploring your surroundings?

If you have your eyes on a Personal Best though, the treadmill becomes an invaluable training tool which can save you precious time during training and knock off time on that race clock. Research continually shows that training for both endurance and speed requires a lot more than endless moderately paced long runs multiple times per week. To really add some speed to your heels you have to be adding interval sessions to your training. Interval training, or adding short bursts of speed followed by recovery, is a massively valuable method of improving your running. The t/m can be one of the most effective ways of monitoring your speed during your runs and seeing progression over time, which is also a huge boost for motivation. But we all know that pushing ourselves to go to the balls-to-the-wall, ‘I’m going to throw up’ limits that proper speed training requires can be a tricky little thing and a whole lot of willpower is needed to keep ourselves going when we just want to quit.

Enter treadmill-based group fitness classes. As soon as you chuck those dreamills into a red-hued room of blaring bleats, structured interval programmes and Queen of the Treadmills herself,  Barry’s Bootcamp’s Anya Lahiri, you have yourself a totally different treadmill workout that you could actually, maybe, perhaps, probably  *gasp* enjoy!

A whole host of effective treadmill classes have popped up over the city of late – the best, though, have to be:

Barry’s Bootcamp – the monarch of HIIT group fitness. If you think you know how to push yourself you have no idea until you get yourself to one of Anya’s sessions. The hour-long classes incorporate sections of treadmill running, where the speed and incline are cranked up to the max, with active recovery in the form of floor-based resistance training, which is also an imperative part of race training. If you’re not including resistance work and cross-training into your plan, you’re doing it wrong. But you can let Barry’s sort that for you.

Tread and Shred, Equinox – For those who want to focus solely on the actual running, hit up Equinox’s legendary Tread and Shred class. The 45 minute workout utlises the gym floor’s treadmills and participants are instructed over headphones attached to portable radios. The trainer walks around correcting form and motivating visually (think dancing and lots of ‘thumbs up’ gesturing!). Throughout the class the instructor will remind you how to adapt the session to your own goals whilst ensuring you push yourself so you leave having accomplished more speed and/or distance than the week prior.

Compression Wear

Investing in some good quality compression gear is a fantastic way to boost both recovery and performance. Graduated compression clothing, which hugs your muscles tightly to reduce vibration, has been proven to boost exercise performance before, during, and after workouts through improved circulation, muscle containment and faster recovery.  The best benefit? Reduced muscles soreness – bye-bye DOMS!

For the best quality compression wear hit up athletes’ favourite brand 2XU for functional workout apparel made from the latest technical compression fabrics. The 2XU Women’s Compression Performance Run Socks are an excellent piece to wear both during and after training and can be styled with your best running shorts and worn undetected under your office wear while you recover!

The Hip & Healthy online store is also bursting with the best in funky compression leggings to support those muscles while you train and, let’s face it, look fierce while you do so. Online shopping purchases have never been more justified!

Music

The beauty of the run is that you can adapt your training to suit your personality and goals. Jogging along the river and through the forests with just the sounds of nature and your own pounding feet can be a meditative, calming and rejuvenating way to reconnect with both nature and your own mind. If you are following a structured running plan though, which includes speed sessions and lots of solo runs during the week, music can also play a huge role, not only in keeping you motivated but in turning you into a tarmac-burning speed demon! It’s been shown time and time again that adding beats to your workouts can boost performance by, according to Dr Costas Karageorghis, an expert on the effects of music on exercise, as much as 15%.

Lucky for us, then, that the Nike Women’s 10k Series will be blasting the best tunes over the course! Simulate race day by picking yourself up a pair of Yurbud Inspire 400s. Ergonomically designed for women’s ears, Yurbuds use Twistlock technology which makes them guaranteed to stay in your lug holes even when you kick for that sprint finish. The ear buds are also sweat and water-proof and are complete with on-cord command centre for easy control of your playlists while you move.

Then play DJ and compile a perfect playlist to encourage you while you are out giving it your all. Choose tunes with a BPM (beats per minute) which matches the paces of your training runs and concentrate on running to the rhythm to really utilize those beats to your advantage. 180 steps per minute is often lauded as the magic number you should be aiming for for the most efficient run but anything from 160 upwards will have you feeling faster. No, Let it Go isn’t going to cut it here, sorry…

Our fave 180BPM running tunes:

Throwback: In da Club – 50 Cent

Beast Mode: Lose Yourself, Eminiem

Retro: Bye Bye Bye, N’Sync

Attitude: Missy Elliott, Get Ur Freak On

Indie: MGMT, Brian Eno

Motivation: Placebo, Running Up That Hill

Rock: Everlasting Love, The Black Keys

Remix: Blurred Lines, Master Bob 180BPM remix

Guilty: One Direction, Kiss You

image courtesy of nike.com.

If You Only Do One Thing This Week: Try one of London’s Best Bootcamps

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We all need to reboot our workout every once in a while. With an array of fresh, new ways to work it and no contract, ‘pay as you train’ boutiques cropping up around town there has never been a better time to ditch the regular routine. What’s more, studies have shown that stepping away from the squat rack and taking some time out from the treadmill in search of a new challenge can have amazing results. Need we say anymore? Here’s our roundup of London’s finest boot camps. From high intensity workouts under an hour to a whole week’s retreat; there’s something to make you sweat and, most importantly, keep you active and interested. You are welcome!

If you’ve got just 30 minutes – 1Rebel 

1Rebel calls itself the fresh face of fitness and it certainly doesn’t disappoint. A sleek interior, tri-temperature towels and a Roots & Bulbs juice bar – it’s not hard to see why 1Rebel is the fitness destination du jour. Their full body reshape class really hits the spot too, she says with a yelp.

If you’ve got 60 minutes – Barry’s Bootcamp

Prepare for an adrenaline fuelled, heart and head pumping session by experienced trainers who demand your absolute all. You’ll come out feeling like a toned, honed goddess… in need of a lie down. A seriously sweaty workout with brilliant results.

If you’ve got 60 minutes to spend outdoors – British Military Fitness

The super friendly trainers provide a sociable and extremely welcoming environment. You’ll be crawling through mud and under a stranger’s legs – and loving it – in no time at all. Having being put through my paces, I walked away with a big smile.

If you’ve got 2 hours – Urbantri 

Picture 45 minutes of hot yoga, followed by a 5K run around St James’s Park and finishing with an 8 mile spin at BOOM Cycle, Holborn. A refreshingly fun way to up the ante at the weekend.

If you’ve got a week – PUSH Mind & Body

Re-bootcamp is more of a fitting title for this one. Providing expert advice in nutrition and mindfulness, PUSH prides itself on giving you the tools to achieve your long term goals. There’s also a pampering session on the final day as an added perk. Sounds like perfection to me!

words by Alexandra Salisbury 

Image: Nike Women

Top Fitness Accessories for Travel

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To help you maintain a fit bod while traveling, Kathleen Fleming has picked her favourite fitness accessories, all of which fit comfortably in your hand luggage…

We all know summer bodies are made in winter. But then summer comes, we go on holiday, drink too many cocktails, eat too much ice cream, laze around on a sun lounger and hey presto before we know it, those summer bodies are no more. We agree that holidays are for relaxing and some time sun-bathing by a pool is certainly not self-indulgent. However, doing a little bit of physical activity on holiday will keep you feeling and looking your best. And who doesn’t want to return from a holiday looking extra hot and healthy?

Skipping Rope

Cheap, small and light a skipping rope can be packed into the smallest bag. Ok, you might get a few funny looks jumping rope in a hotel courtyard but who cares when you are burning around 350 calories per half an hour! It is also a great way to improve cardiovascular fitness meaning those treadmills won’t appear too daunting when you get back in the gym. You don’t need much space or much time to skip and it can be done inside or outside making the skipping rope an ideal travel companion.

Manduka Travel Yoga Mat

Yoga is a great way of keeping your body moving while you travel. You can lay your yoga mat anywhere and salute the glorious sun. Yoga will improve strength and flexibility as well as helping you de-stress after a long journey. As well as using it as a yoga mat, it can double up as an exercise mat for rocking some Pilates moves or crunching those abs. Unlike standard yoga mats this mat is as light as a feather and can be folded into a square to fit into your case. And if you are worried about getting sweaty and slipping around on the mat, it is also non-slip (tried and tested!).

Resistance Band

A resistance band can be scrunched up into a tiny ball and squeezed in the corner of the smallest handbag. It is a versatile piece of equipment as you can pretty much bust out those exercises anywhere – even on a long haul flight. There is also a range of upper and lower body exercises which you can do using resistance band and you can buy bands of varying strength too. Also resistance bands are especially good for those who are working on injury recovery and want to keep it their rehab while traveling.

Nike Free Runs

These sports shoes are seriously light weight. Plus they are flexible meaning you can bend them a little so you can make space for more bikinis in your suitcase. Not only are they practical but they also come in loads of awesome colours meaning they are functional and fashionable. Packing a good pair of trainers means there is no excuse for long walks in beautiful places, runs along the beach or getting some squats in on your hotel balcony. Here at H& H, we seriously recommend them for sightseeing trips and city breaks where you might be doing some pavement pounding.

TRX

The TRX comes in a handy small bag that you can easily shove into your holdall. Plus it weighs very little so you won’t have worry about excess baggage. The TRX is easy to use as you simply hook it up to any door frame, tree, or railing and you are all set to train. It can be used for loads of different bodyweight exercises, but it is particularly great for core training. If you like the idea of travelling with a TRX, we seriously recommend the TRX classes at Heartcore, where you can pick up some awesome TRX moves.

Image: Seafolly

 HOW TO STAY FIT AT A FESTIVAL

Hit Reset on Your Health with Reset Button Retreats

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Making changes in your life isn’t easy. It would be wonderful if you could just click your fingers and everything would fall into place. Snap, perfect posture. Click, perfect diet. Snip, zen-like disposition. If only it was that easy! Sadly the Mary Poppins answer to good health simply doesn’t exist. And many of us find ourselves so time starved that it’s difficult to find the right moment to make positive changes for our own health and wellbeing. Believe me, I’ve been there.

I started up in the Retreat business after 15 years working as a creative director in the advertising industry. I was living life burning the candle at every end I could find. I finally changed my focus after I hit burnout and had become one of those ‘stressed out execs’. At this point I began practicing Mindfulness, changed my eating regime and began a healthy relationship with fitness. This brought a new found balance into my life.

The desire to help others make positive changes in their lives without having to hit rockbottom first is eventually what led me to leave my job and launch The Reset Button Retreat. It is a ‘Mindfitness’ retreat, made to improve people’s health and happiness through practicing and learning about mindfulness, fitness and better nutrition. I believe the mind is the most important muscle in your body; it’s in charge of everything else, so keeping it trim helps make it easier to keep the rest of your life in order. Those who can benefit the most from learning how to practice mindfulness – those with a full time busy job and crazy schedule – are often the ones that can never find the time for it.

The Reset Button has been designed with busy professionals or parents in mind. It’s just a long weekend – four nights and five days, a realistic amount of time to be able to organise being away from your usual responsibilities, yet long enough to properly unplug, relax and get back onto track.

Too many of us forget to look after number one. We have hundreds of excuses and too many other things we have to do. I believe it’s important to stop once in a while and see where we are. It’s too easy to miss your own life as it zooms past. The Reset Button offers guests a chance to stop for a moment, review their situation, then start on the track they want to be on. Oh and have some fun and unwind at the same time.

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When choosing the location for the retreat I visited 15 properties in three different countries. Finally arriving at the Old Spanish Masia just outside Barcelona I knew it was the one instantly. The overwhelming feeling of peace and serenity on stepping out of the car plus the endless view into the distance of Pine Forests, the lack of neighbours and the indoor and outdoor pool meant it had it all. An easily accessible Haven!

The aim is to create the perfect environment for guests to relax while learning how to get back to the very best version of themselves. It is not a ‘fast fix’ but more a long-term reset, putting everyone back onto track creating realistic goals and teaching easily implementable ways to improve well-being.

At the Retreat we have six on-site experts: Nutritionist, Mindfulness Therapist, Professional chef, Personal trainer, Pilates Expert and a Masseur. All the experts stay on site so you can chat to them any time, as well as receiving private consultations. Our Nutritionist attends every meal to help advise each guest personally about what they are eating.

The menu is composed by the Chef and Nutritionist together, ensuring it’s tasty and varied while also cutting out all the bad boys: caffeine, alcohol, sugar, dairy and wheat. You could call it a detox, but we believe the reason to cut these out is to give guests a chance to reset their tastebuds. Your liver is always detoxing your body anyway. The aim is to reset your tastebuds sufficiently that when you head home it’s easier to continue eating healthily because you’re off the caffeine-sugar rollercoaster.

Over the course of the retreat we teach a complete introduction to Mindfulness with daily drop-in meditations for guests who wish to practice under guidance. It’s the perfect place to learn, quiet, away from it all up in the mountains. We ask our guests to try and leave all their distractions at home – unplugging isn’t enforced but is highly recommended. It takes a little organisation pre-retreat – asking colleagues and family not to contact you unless necessary, ensuring your work and home is in a situation where you don’t have to worry while your away, changing your answerphone messages etc. but it’s definitely worth the effort as to get the most out of your retreat, you want to be able to switch off properly.

The next Reset Button is being held from 23rd – 27th April. Please visit www.theresetbutton.co.uk for more information or email [email protected]

Healthy Easter Treats

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Easter is a tempting time for all of us, and even the cleanest of eaters can find themselves wavering under the bombardment of delectable and sugary treats on offer at this time of year. There is no need to forgo the chocolate extravaganza this Easter, after all, optimum wellness is all about balance! But if you want to stay true to your healthy life and treat your body right whilst you reap the rewards of serotonin-boosting cocoa, we have all you need to indulge the healthy way this Easter!

Mimi Dark Chocolate Fresh Face Mask

You don’t need to be eating chocolate to be getting your fix and reaping that serotonin high – we say, slap some on your face for the ultimate in guilt-free Easter indulgence! The Mimi Dark Chocolate Fresh Face Mask is made from 100% natural clay ingredients along with ethically sourced, Ecuadorian organic raw cacao to detoxify, deliver an army of antioxidants to your skin, and fight signs of ageing to leave your face feeling fresh and silky smooth. This face mask kit comes with everything you need to concoct your own treatment at home, making for a fun and healthy way to spend Easter Sunday with the girls.

Doisy and Dam

Doisy and Dam superfood chocolate bars will satisfy even the most ardent chocoholics. These special, 74% organic cocoa bars come in big sizes so you can really indulge and get that classic, stuffed Easter feeling without any of the guilt! Doisy and Dam chocolate is a more wholesome treat for health-conscious chocolate fiends as it is crammed full with superfoods including goji berries, maca, spirulina and hemp seeds for a shot of health with your choc! To top it off, the bars are vegan, meaning everybody can indulge this Easter without the food-baby, button-popping, guilt-inducing treat hangover which traditionally follows! Wrapped beautifully in gold foil, the bars also make for a lovely little Easter gift to make any foodie happy this Easter.

Love Superfood Tea

Don’t fear, the superfood Easter Bunny is here with the answer to satisfying those sweet cravings the healthy way with Love Superfood Tea’s Guilt free Choc Tea. This brew is brimming with organic superfoods including raw cacao, peppermint, lucuma and rooibos to have you slurping your way to health and indulgence this Easter and beyond! ‘Good health, good vibes and good tea’ infused with a little cacao goodness, are all you need for a happy, healthy Easter and Love Superfood Tea has that all packaged up and ready for your mug! With a hint of mint, Guilt Free Choc Tea has your body detoxing whilst your mouth is fooled into thinking it’s naughtily munching on dinner party chocolates. Add a dash of Alt Milk nut milk for a dreamy, creamy cup of goodness. A tea and chocolate fusion? Winning formula.

Primal Joy Foods

Far from being stuck in the stone-age, Primal Joy Foods is totally on it when it comes to progressive recipes and creating nourishing, whole foods for the new wave of healthies. Get with the superfood set of 2015 and treat yourself to some of their un-processed indulgence this Easter! For something a little different from ubiquitous chocolate bars, get your hands on some Rich Chocolate Brownies. These ooey, gooey, dense and scrummy brownies are made from whole, pure, organic, Paleo-friendly ingredients. That’s right, despite tasting as though a cheeky cheat party is going down in your mouth, Primal Joy Foods’ Rich Chocolate Brownies are free from gluten, dairy, grains, soy and refined sugar so even the most sensitive of tummies and cleanest of eaters can have a happy Easter. Made from almond flour, eggs, coconut oil and cocao and sweetened with dates and honey, the brownies are available singularly or in boxes of 6. If you’re generous enough, offer a bite to a not-so-healthy friend – we promise they will not notice it’s good for them! Check out the other members of the Primal Joy Foods range for a fabulous selection of clean, delicious and guilt-free Paleo snacks. Whether you are Paleo or not, Primal Joy Foods’ Paleo Chocolate Brownies are a must-have edition to your Easter basket.

IQ Chocolate

Our friends at iQ have launched a limited edition superfood raw chocolate bar just in time for Easter, meaning you can get all the naughty-feeling, indulgence associated with Easter Sunday-eating without any of the guilt! iQ Chocolate’s bean-to-bar chocolate boasts over 20 proven health benefits to add nourishment to your Easter hunt. Sweetened with organic blossom sugar and, according to the brand, a lot of love, these treat-sized bars are the perfect alternative to sugar-laden eggs. Yes indeed, chocolate really can be good for you!

words: Rachel Bednarski

If You Only Do One Thing This Week… Get Fit For Free!

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Keeping fit needn’t cost a fortune in the form a year-long expensive gym membership. Thanks to free classes and trial sessions popping up across the country, your wallet can take a sigh of relief while your body get lean!

 

Lululemon
Yogis in-the-know have long been a fixture at Lululemon’s 11am Sunday morning classes, which pop up each week in their stores and showrooms across the city. With guest teachers changing each week expect to try everything from relaxing yin to invigorating disco yoga. Not into downward dogs? The Kings Road and Covent Garden stores offer a complimentary run club every Saturday.

Visit lululemon.com

 

Sweaty Betty Get Fit 4 Free
Sign up for a complimentary Sweaty Betty membership card and get unlimited access to an array of classes hosted by your areas top fitness experts. Available in all forty stores nationwide, try everything from circuit training to HIIT, yoga and pilates – simply book your mat online.

Visit SweatyBetty.com

 

Tennis For Free
Inspired by the recent Australian Open or keen to get ready for Wimbledon? Tennis For Free has a list of public courts across the country, providing ‘walk on and play access’for aspiring Andy Murray’s everywhere. The site also works with local tennis coaches to provide free weekly family-orientated sessions for anyone keen to learn.

Visit TennisForFree.com

 

Nike+ Training Club
Popping up in flagship stores and across parks nationwide is Nike’s Training Club offering an array of free classes and run clubs exclusively for women.Held on a weekly basis, there’s run clubs, interval and strength training, plus yoga to choose from. Unable to make it to one of these locations? Then download the smart phone app instead.

Visit facebook.com/NikeWomen

 

Asics Running Club
If you long to take up running but are scared to go alone, then look to Asic’s hour-long clubs which meet at their Oxford Street store at 6.30pm. Classes are on offer for all levels, so expect everything from a beginner session each Monday to interval training on Tuesday.

Visit Asics.co.uk

 

Heartcore
Always wanted to try reformer pilates but unsure if it’s for you? Well you’re in luck, a favourite amongst the fitness set, Heartcore offers the most dynamic sessions in town and first-timers can try a complimentary session at one of their seven London studios.

Visit Heartcore.co.uk

 

Reebok Functional Fitness
Head to Reebok in Covent Garden every Sunday for a free session that is guaranteed to make you sweat. Offering only seven places per class, expect plenty of squats, burpees and free weights under the constant watch of a Personal Trainer.

Visit Reebok.co.uk

 

1Rebel
London’s coolest new gym offers all first-timers a free taster of their carefully curated workouts. Try Reshape for an intense class which mixes treadmills with strength training, or Ride for spinning with a difference. With the most luxe changing rooms we’ve ever seen, plus a Roots & Bulbs filled with healthy treats, we can’t guarantee you’ll ever want to leave.

Visit 1Rebel.co.uk

 

London Friday Night Skate
Don’t laugh. Staying upright on skates is great for toning the legs and core. Skip post-work drinks, grab a group of friends and a pair of skates, before heading to Hyde Park at 8pm, where a huge group of bladers can be found every week before taking the streets.

Vist LFNS.co.uk

 

ParkRun
Prefer running in a group but can’t track down a friend? ParkRun organises mass, timed 5k runs in London’s leafiest parks. Take in beautiful scenery whilst gaining plenty of encouragement from other runners for a truly motivating workout. Do remember your printed registration though!

Visit ParkRun.org.uk

 

words by Harriet Tisdall