Revive Your Mind, Body & Soul At The Four Seasons Park Lane Spa!

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There’s a lot to be said for perspective, being always on the go can become myopic and taking time out can often be the first aspect of health to give when things get hectic. One place in London which can certainly offer some much needed headspace is the Spa at the Four Seasons Park Lane. Being up on the hotel’s 10th floor, which is home to the expansive spa, is an important reminder that in urban life, you often don’t see the sky and that a little time up in the clouds can be all you need to jump back into the race refreshed, full of new ideas, and raring to go.

Research constantly proves that we’re at our most creative during moments of utmost calm and mindfulness, so making time dedicated to tuning into your creativity really is essential for all areas of your life. The Spa at the Four Seasons is the city’s best kept secret to incite feelings of freedom and relax the mind and is a true hub of serenity from which your can gaze upon stunning panoramic views of the metropolis, robed and with tea in hand. In a city of imposing buildings and traffic skyline, views are highly sought-after when it comes to choosing the perfect spa to unwind to the max, and the Four Seasons hosts the best panoramic views in the city. Each of the spa’s nine treatment rooms are drenched in natural light which pours through the floor to ceiling windows so you can get that all-important vitamin D fix whilst you de-stress.

And if you don’t fancy drinking in the panorama, take a chill in the spa’s relaxation pods instead. Equipped with reclining beds and multi-station headphones, these dens of tranquility provide the perfect space for meditation and reflection and nurturing creativity before taking a dip in the pool post-treatment.

One treatment which comes highly recommended is the newly launched Omorovicza Blue Diamond facial. This 90 minute treatment revitalizes tired, worn out skin to restore it to full fitness and aid in banishing signs of aging. Most importantly for us busy bees, the technique soothes and relaxes the nervous system for the ultimate reduction in built-up muscle tension and stress.

Whilst the Diamond Facial follows a formula which begins with a gentle cleanse with Omorovicza’s cleansing foam and a Blue Diamond Resurfacing peel and ends with a collagen-boosting Blue Diamond Concentrate, the therapist will assess your individual needs and adapt the facial so your skin gets exactly what it needs to flourish.

The session ends with a blissful arm and hand rub and gentle eye massage with soothing dermaglobes whilst you snuggle down under the cosy duvet and enjoy the experience, all against the backdrop of the London skyline. Nobody will judge you if you have a little snooze either…

Afterwards, the therapist will discuss with you any discoveries made about your skin during the session and make recommendations for how you can improve your skin care regime going forward.

City life, busy life, is fabulous and it’s wonderful to have things to do and to be active and social but sometimes we both want and need to take a couple of hours to be still, to be mindful, and to recuperate so we can return to our schedule rejuvenated and even more productive. We think a trip to the Four Seasons Park Lane Spa could be just what you need, go on, give yourself the gift of relaxation!

For more info on treatments, click here!

words by Rachel Bednarski

 

What you’ve all been waiting for…A Brand new Fitness Concept Store opens its doors in London

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When a place like this opens up you wonder why no one had thought of it before. Testing out fitness products in their intended environment seems like such a simple concept and this new store has pioneered the way for a new kind of shopping.

Whatever It Takes (WIT) is a brand new fitness concept store based in Bank and since its launch in the New Year it has gained notoriety as THE destination for training gear.

The most amazing thing about Whatever it Takes is that the store simply focuses on the fitness industry. Not running (although of course runners will be well catered for), not Yoga (ditto) or any specific sports, but simply the sport of fitness. As the industry hots up and going to the gym gets trendy, sportswear companies are realising that having stylish gear is a real money maker. WIT has cottoned on, and puts a variety of brands and more under one roof. The store also stocks collections, accessories and footwear that have only been available online…until now.

Go there to buy the latest exclusive ranges from Nike, Under Armour, Reebok and RockTape (to name a few); test out a new pair of trainers with the store’s squat rack on a specially designed gym-style floor and up the ante on your diet with foodie brands like Naked Ape and Pure Pharma at the nutrition station.

Dan Williams, the founder of the store has a wealth of knowledge about the fitness industry, and is a professionally trained athlete. He and his team are on hand to cater your experience to any and all of your training needs.

The official store launch had Crossfit athletes competing against each other in a WIT-style fitness challenge, whilst guests were treated to 15% off in-store and given goodie bags filled with fitness products that would make anyone green with envy.

For more information head to www.wit-fitness.com

Whatever It Takes. 49-41 Bow Lane, London EC4M 9DJ

words by Lucy Marshall

Customise Your Run with Nike

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Avid runners listen up… What could be better than personally customising your kicks? Nike Free running shoes let your feet move any way they want while still delivering the cushioning they need and now you can personalise the look and feel of the new Nike Free 5.0 iD and Nike Free 4.0 Flyknit iD for a running experience that’s more natural (and stylish) than ever.

Customise Your Upper

The Nike Free 4.0 Flyknit iD features a strong, lightweight Flyknit upper available in three heather options for a personalised look. The Nike Free 5.0 iD lets you choose between a woven mesh upper and a knit mesh upper reinforced with supportive Flywire cables.

Choose Your Ride

Opt for the Free 4.0 outsole if you want a lower profile, a more flexible outsole and a more natural stride. If you want more cushioning, choose the Free 5.0 outsole (it’s still super-flexible).

Make It Personal

On the tongue tops, write a special name, number, date or inspirational message in a regular font or a bigger, bolder one. They now also allow you five letters where it was once only four.

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 THE HIP & HEALTHY DESIGN EXPERIENCE

Fitness-wear is having its moment. Here at the H&H offices we are constantly bowled over with exciting new designs, cool collaborations and awesome innovations. All of which we can’t wait to get our hands on. So when we found out that Nike have upped their customisation service once again to include the super sleek Flyknits we were understandably excited! We were then given the amazing challenge of being one of the first to be able to design our own trainer. Naturally, we handed this particular task over to our Founder, Sadie, who is a big running fan and runs at least 6 times a week. Being a huge fan of the 4.0 (these kicks have just the right amount of flexibility, support and cushion to allow for on and off-road runs), Sadie picked these to customise. Due to the major trend in loud printed leggings, we have seen a more recent movement towards the understated, sleek sneaker. And being a loud-legging wearing kinda gal – Sadie chose really simple blacks and greys to pimp her new running shoes with. As a final touch she added her name to the tongue – just to be sure that no one might “accidentally” walk off with them from the gym.

 

Fitspiration – Lottie Murphy

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Tell us all about your new class, The Body.

I am so excited about my next The Body Event, which will be on Sunday 17th May. The Body is about showing people that Pilates can not only make you look great, but it makes you feel great too. By connecting with your breath and being fully present, the hour class will give you an uplifted sense of wellbeing. The class involves all my favorite and most fun Pilates moves however I am also influenced by my ballet background and yoga practice. It’s a challenging class and you will definitely feel the burn but I incorporate stretches and lots of spinal mobility throughout. You only get one body and we should take of it a little more. The Body is a little step towards doing just that.

You’re signed up for the Nike Women’s 10k in June – how are you incorporating your running training into your Pilates practice? Do the two complement each other?

I’ve never been a committed runner so this 10k is an exciting new challenge for me. I like running in the morning so the brighter spring days are definitely helping with my training. I truly believe all runners will benefit from regular Pilates sessions and I really find that my commitment to Pilates means I prevent injuries occurring. It improves flexibility and strength and helps with muscle soreness. The principle of breathing in Pilates is also key and will help runners breathe smoothly using all lung capacity.

What advise would you give ladies wanting to get started with Pilates with the hope of becoming as bendy as you?

Getting started is the first step but then staying committed is so important. Find a teacher and class you love and commit to going every week. that way the teacher gets to know you and your body and you will progress a lot quicker.

Besides Pilates, how else do you like to train?

I’m not actually fitness crazy which may surprise some people. I absolutely love my mat Pilates, reformer Pilates and yoga; I do a couple of classes a week. I walk a LOT and then do the odd spin, boot camp or PT session but I don’t have a strict routine. I use the NTC app and YouTube to train at home and will maybe only fit in a 15-minute session some days but it makes me feel better then if I was to do nothing.

What habits have you adopted which help you live healthily every day?

Healthy habits I do every day include, never skipping breakfast, always making homemade snacks and lunches for on the go, walking as much as I can, taking time to focus on my breath at various moments through the day and remembering to laugh and smile as much as often! I am still on a journey to even better health and balance and am always working to be a better version of myself. If you make mistakes or have an off day it’s about learning to brush it off, take a deep breathe and start again.

You have so many different projects on the go! How do you stay motivated to keep working towards your goals and maintain your own training and social life?

Motivation comes very naturally to me, I can honestly say that I literally jump out of bed every morning, which is down to doing what I love everyday. I feel incredibly grateful and blessed. This year has definitely been a little crazy so far but I’m loving every minute. Finding balance between my work goals and life is something I am working on; as for me there is no line between work and life. Training wise, I just make sure that I schedule in time for my own classes and workouts but as I am not strict with my routine this definitely helps. If I go a couple of days without moving my body though, I get very agitated! I would never turn down a dinner with friends; a family get together or date night. We live in a world where everything is so instant but I remind myself that it’s not the end of the world if I don’t get a blog post out on time or reply to an email instantly.

As a healthy-living blogger, former ballet dancer and Pilates instructor, how important do you consider nutrition to be to all round health?

Nutrition is such a complex and controversial subject. I have been eating a healthy whole and varied diet since ballet school and I love how it makes me feel, it’s second nature to make healthy choices because I understand the relationship between what I put in my body and my health, thoughts and feelings. However, in terms of all round health, nutrition is only part of the puzzle. You could have the most perfect diet in the world, but if you’re stressed, not sleeping well and lacking energy then something’s obviously not right there. I think a lot of people are confused about what to eat but it’s all down to what makes you feel good, what’s most convenient and makes you happy.

Which 3 foods couldn’t you live without?

Avocados, Sweet Potato and Dark Chocolate.

Give us an insight into a day in Lottie’s life…

Every single day is very different for me as I teach at different locations and times but it will look something like this. Wake up, lemon water and breakfast, shower and head to studio for clients/classes, in my breaks between sessions I might be blogging, studying or emailing. I will get in a mid morning yoga/pilates class or afternoon youtube/NTC session, I then might have meetings or a bloggers event, more classes or I’ll head home to cook a homemade meal and recently I’ve been working on my Macbook till quite late a night before my boyfriend Jamie tells me to stop working and have a cuddle! We love to watch a gripping series or some awful reality TV.

After a busy day, what’s your favourite way to unwind?

A relaxing bath and a good book or magazine.

Do you have a mantra that you live by?

“Just keep swimming” this is something my mum and I say when times are tough or we are stressed or let down for some reason or maybe just a little run down and it always gives me inspiration to never stop going after my dreams! It’s what Dory says in Finding Nemo and my mum will text me it randomly sometimes, it reminds me to take a deep breathe and just keep going, doing my own little thing!

Give us your top tip for being the best version of you!

Wake up each day and set the intention! You are in control, you have the reins, you can choose happiness and you can choose to be the best, most glowing, energised, fit and loving version of yourself… but also know that it’s okay if your not that version every single day! 😉

Want to develop your Pilates mojo with Lottie? Join her on Tuesdays at The Light Centre in Moorgate- reformer pilates or Thursdays at Urban Cave in Soho- 1-2-1 reformer pilates.

Check out Lottie’s awesome blog and youtube channel!

#FITSPO: KIMBERLY WYATT

 

Meditate Your Way To A Younger You!

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In a society that only really seems to celebrate the very young end of youth, getting older is often as welcome as a grizzly bear on a camping holiday. In fact, the only time you can spot grey hair on screen in an aspirational setting is when someone selling cruise holidays, or suggesting you replace the roof on your conservatory. Given this rather limiting attitude it’s no wonder we observe the development of our fine lines with the sort of diligence usually reserved for mine sweeping.

This isn’t an entirely new phenomenon, historically people have gone to extraordinary lengths to put a stop to growing older. A Chinese emperor even drank mercury in order to achieve eternal life, only to discover that mercury is terribly poisonous; and then hurriedly expired. But with nearly everyone we see represented by the media photo-shopped to within an inch of their lives (the difference can be so marked even Cindy Crawford has famously said “I wish I looked like Cindy Crawford”) you could argue that there has never been as much pressure as there is now to remain perpetually young.

Thankfully, people these days have a more sensible approach to liquid mercury and we all know the things that we shouldn’t be doing if we want to avoid premature aging. Cigarettes may as well wield a chisel and etch lines into your face, tanning beds are an open invite for age spots and overindulgence in alcohol can be a disaster for your skin. The other and often overlooked factor is stress, which does all sorts mischievous things to your body.

These things include increasing blood pressure, putting your heart at risk and making sleeping hard work, which is the opposite of what sleep should be. Lack of sleep exacerbates the problem by releasing the stress hormone cortisol, which in excess amounts can break down skin collagen and turn it into a landslide. People often try to counter these effects with lotions and even surgery, but there are other options, and aging gracefully needn’t be about doing nothing and taking everything that getting older has to throw at you.

For those of us who can’t afford to give up work and retire to a private island (one day!) to ease the strains of modern life, meditation has long been known to reduce stress significantly. Meditation produces physiological and biochemical changes that are the exact opposite of the stress response, in doses that are at least 200% stronger than that of the usual “lie about and have a guilty half nap” rest. On top of this, meditators have been known to have the collagen-destroying stress hormone cortisol reduced by a third, which makes the unpleasant prospect of a facelift much more remote.

In terms of health rather than appearance, (which is weirdly something many people think about less, possibly because our insides aren’t presented to us every day in the mirror) meditation appears to be just as helpful. Firstly, the regulation of oxygen becomes more optimised in the bodies of mediators. This results in far fewer free radicals shooting about, which means less cellular decay and a better immune system. Meditators also show reduced blood pressure, and a reduced risk of heart attacks and stroke.

Alongside this, meditation also keeps cognitive functioning sharp. Studies on long-term meditators reveal that they have a more developed hippocampus, the part of the brain associated with memory and learning. This is excellent news for anyone who harbours a secret ambition to become acidic and witty in old age, growing ever more bright eyed and ill-behaved, or indeed anyone who simply wants to maintain their current top form.

Ultimately however, meditation can mean a switch in outlook. Anxieties about growing older are natural but shouldn’t be so dominating that they distract from the enjoyment that can also be found in it. With the positive influence of meditation it can be easier to stop worrying about the first grey hair or a few laughter lines. With so much experience, happy memories and knowledge to be gained, perhaps the best way to beat old age is to embrace it.

Author Bio: Holly Ashby is a writer and illustrator who currently works at London meditation centre, Will Williams Meditation. Their aim is to help people live the happiest, healthiest lives they can through the practice of Vedic meditation.

If You Only Do One Thing This Week…Sleep Better With Our Top, Snooze-Worthy Foods!

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If you start most days exhausted after another broken night’s sleep, then consider yourself in good, if a little bleary-eyed, company – a recent NHS study has shown that a third of the population have suffered from insomnia and disrupted sleeping patterns. With technology, stress and busy city lives all common factors in us losing our valuable eight hours a night, it seems simply counting sheep is no longer enough to have us nodding off into dreamland, and it’s affecting our day-to-day lives in more ways than we realise.

With quality of sleep being strongly linked with immunity, mental wellbeing and diabetes, we know the significance of a restful night for all-round wellness. Surprisingly, one of the most effective ways of curing nights spent tossing and turning is with our diet. Add these natural relaxation aids to your shopping basket for a peaceful, restful night’s slumber that will have you bounding out of bed with the sunrise ready to take on the day!

Grapefruit

Far from just an old wive’s tale, grapefruit really does help you sleep due to its high levels of lycopene, an antioxidant that has been proven to assist slumber. Lycopene also has anti-ageing benefits and can help ward off heart disease and cancer, making grapefruit a true superfood. It’s well worth getting over the iffy taste to reap the sleep-inducing rewards of grapefruit, if you don’t like the bitterness on its own, add to salads for a zesty twist.

Kale

You never need to tell us to eat our greens, and kale is a regular fixture in the Hip & Healthy diet. A calcium deficiency can make it hard to fall asleep, and with one cup of kale having 137mg of the mineral, this superfood is one of the best plant-based sources on the planet. High in Vitamin K, kale also helps build and repair muscles as you sleep, which is when all of our hard work in the gym comes into fruition. Roast kale with olive oil and sea salt for a healthy and totally more-ish alternative to crisps.

Chickpeas

Chickpeas are high in Vitamin B6, a source of serotonin and melatonin. The happy hormone, serotonin helps with mood and anxiety, whereas melatonin – one of the most important hormones when it comes to bedtime – helps regulate sleep cycles. Whizz these babies up with tahini and lemon juice for a delicious, creamy hummus and a better night’s rest.

Cherries

When in season, cherries are not only a sweet snack they’re also a high source that wondrous hormone melatonin. A recent study on adults with insomnia showed moderate improvements when cherry juice was consumed prior to bed, so try juicing or simply grab a handful for a healthy pre-bed snack

Almonds

Filled with magnesium, which helps your body relax allowing you to stay asleep for longer, almonds are the perfect snack for better sleep. They are also filled with tryptophan, which helps create the sleep-inducing neuro-transmitter serotonin. Eat a handful as a super simple snack or add to salads for a doze-inducing dinner.

Sweet Potatoes

Unlike regular potatoes, the sweet, orange alternative provide you with a range of antioxidants that help the body to fight those infamous free radicals, sweet potatoes are also an excellent source of magnesium to help relax muscles and melatonin to regulate sleep. Throw on some cinnamon and chop into wedges for an alternative to chips or if you’re feeling adventurous try our favourite Sweet Potato Brownies. Now that is functional night time snacking!

Dates

Dates are a dual action sleep enhancer, they are not only a high source of tryptophan, they also contain fast-acting carbohydrates which help the tryptophan take effect. Dates also happen to be our favourite healthy sweetener, try a raw brownie for dessert or simply stuff with nut butter to instigate that sought-after heavy-lidded drowsiness.

Tea

We all know there is nothing quite like a nighttime cup of tea and good cuppa has been used as a common remedy for insomnia for donkey’s years. Chamomile tea is full of relaxants and can serve as a mild tranquiliser, so drink a cup around an hour before bed. Try to avoid caffeine infused varieties though as they may keep you wide awake and having to spend time with those sheep aquaintences!

Bananas

Packed with healthy carbohydrates, bananas are not just an energy-enhancing snack, when eaten at the right time they can also make you slow down. A high source of magnesium they have the ability to aid muscle relaxation and promote the production of our best friend, melatonin. Freeze bananas and whizz in the blender for a healthy alternative to ice cream.

 words by Harriet Tisdall

SLEEP YOUR WAY TO A BETTER BODY

Buckwheat & Poppy Seed Pancakes With Coconut & Cherry Yogurt – Jennifer Medhurst

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Holy crepe these are absolutely delicious.

I can’t begin to tell you how happy I was when I finally developed a buckwheat crepe recipe that worked. Buckwheat flour has a tendency to make quite a dense pancake, but these are wonderfully light and delicate. Why did I choose buckwheat you may ask? Well buckwheat flour is a great substitute for people with wheat or gluten sensitivities, and despite what the name suggests it is not related to wheat, nor is it even a true grain. Buckwheat has a high protein content, and contains all the essential amino acids, making it an excellent choice for vegans and vegetarians. So if you can get it into your diet tasting this good that’s a definite win.

The toppings are totally up to you, but I chose decadent coconut yoghurt and sweet, juicy cherries for a tantalising and sensual crepe treat.

Serves 2 (6 crepes)

For the crepes

1 cup buckwheat flour

1 organic egg (or 1 tbs chia seeds and 3 tbs water if you do not want to use an egg. Allow the chia seeds to swell in the water before adding them into the batter)

1 cup almond milk

½ tbs poppyseeds and some extra for sprinkling at the end

1 tbs coconut oil

 

For the cherry and coconut yoghurt (depending on your preference)

1/2 cup natural yoghurt mixed with1/2 cup desiccated coconut

or

1 cup natural coconut yoghurt (I used Coyo natural flavour yoghurt)

2 cups fresh cherries

 

Method

Place oven on at 120C.

Put the cherries into a saucepan and bring to a gentle simmer, then cook for 10 minutes, until just softened. You may need to mash the cherries slightly to bring out the juices and make it into more of a sauce.

Mix the whisked egg (or your egg substitute), flour, coconut oil and almond milk together in a blender. Once you have done this stir in the poppy seeds.

In a non-stick pan on medium heat add 1 tsp of coconut oil and pour 1/6 of the batter. Tilt the pan to spread the batter as your don’t want your crepe to be too thick. Flip when the bubbles have popped and the crepe is pulling away from the pan. Repeat with the rest of the batter, placing each crepe in the oven to keep warm while you cook the rest of them.

Once all the crepes are ready plate them up and serve with the warm cherries, a sprinkling of poppy seeds and a spoonful of coconut yoghurt.

 

Recipe by Jennifer Medhurst

For more from Jennifer head over to JENNIFERMEDHURST.COM

Instagram: @jennifermedhurst

Twitter: @jennmedhurst

IF YOU ONLY DO ONE THING THIS WEEK…SLEEP BETTER WITH OUT TOP, SNOOZE-WORTHY FOODS!

H&H’s Mothers Day Gift Guide

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Neom Organics

If there’s one thing guaranteed to make Mum feel loved it’s a little parcel from fragrance and wellbeing connoisseurs Neom. As a daughter, it goes without saying that you give your mum happiness every single day – so this Mother’s Day, why not gift her some tangible joy too with the Neom Gift of Happiness set. This gorgeous collection of products includes a room spray and 1 wick scented candle in the Neom Happiness fragrence to provide the epitome of relaxing experiences.

All Neom products are ethically sourced and beautifully scented with the highest possible percentage of pure essential oils to give mum the truly therapeutic experience she deserves and to make her even happier that she gets to be your mum!

 

Julie Montagu, Superfoods: The Flexible Approach to Eating More Superfoods

Your mum spent your most informative years arming you with all the skills and knowledge you needed to go out into the world being awesome. So this Mother’s Day, order her a copy of superfoodie Julie Montagu’s brand new book ‘Superfoods: The Flexible Approach to Eating More Superfoods’ and arm your mum with all the essential information she needs to hone her radiant self.

Julie’s guide to fitting more healthy foods into busy lifestyles is an invaluable manual for mums who are constantly rushed off their feet and rely on coffee and vitamin pills to see them through. Comprised of easily applicable advice and more than 90 recipes, yogi and ‘flexi-foodie’ Julie can show mum just how she can be her healthiest self – and you can have fun eating the subsequent kitchen creations!

 

Neal’s Yard Remedies

If your mum has a bit of a penchant for beauty products, treat her to the New Award-Winning Skincare Kit from ethical, organic, natural skin-care experts Neal’s Yard Remedies so she can revitalise with this selected edit of skin saviours. Spend Mothering Sunday slathering on the White Tea Enriching Facial Mask together and rubbing yourselves in Wild Rose Beauty Balm, then snuggle up with herbal teas on the sofa for a good old catch up!

 

Sophia Gym Tote

If the apple didn’t fall far from the healthy-living tree and your mum is as much of a fitty as you are then she’ll love the Sophia bag from Gym Tote. This sleek, luxe carry-all is dedicated to making lugging workout essentials as convenient as possible so your mum can go from gym to brunch looking fabulously stylish! Featuring cleverly positioned breathable and wipable pockets to keep sweaty kit away from postworkout ensembles, a separate trainer compartment, yoga mat storage and headphone loop, this clever bag is invaluable for all hip and healthy ladies. The Sophia Gym Tote will enable your mum to remain her super organised self whether she’s heading to yoga or a meeting, and we’re sure she’ll let you borrow it…

 

Hampstead Tea

Who doesn’t love a good cuppa? Chatting over a brew with a plate of raw treats is the perfect way to spend some mother/daughter time all year round. One tea brand we’re loving right now is Hampstead Tea who have cultivated a superb range of organic tea blends that your mum is sure to enjoy as part of her daily routine.

Hampstead Teas can be found at Whole Foods and independent health food shops nationwide so they make for the perfect last minute Mother’s Day gift – we recommend the White Tea Tin, exotic Chai blend (make with almond milk for a lovely Sunday latte treat!) and Luxury 8 Compartment boxes for something extra special.

 

100 Acres Apothecary

We know beauty products can become a little perfunctory when it comes to gift-giving, but suspend your expectations for all products from the 100 Acres Apothecary. Nestled within the Cotswolds countryside, which inspires the brand and its decadent, organic and chemical-free ranges, 100 Acres is dedicated to providing beautiful products to leave Mum feeling as fabulous as you know she is.

The 100 Acres Apothecary is passionate about natural living and their beauty ranges incite all the thrills of the great outdoors, all bottled up and ready to be enjoyed by your lovely mum on Mother’s Day. Select a few essential pieces such as the restorative Body Lotion which is infused with chamomile and soothing essential oils, the freshly scented Shampoo and Conditioner for a bouncy ‘do and the mineral-rich Bath Salts for the ultimate relaxing experience. Box them all up and make your lovely mum smile. Order online by Friday and get free delivery too!

words by Rachel Bednarski

Francesca Newman-Young Tells H&H About Her Plenish Cleanse Journey!

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December was a heavy month for all of us. January should’ve been different, but it’s such a miserable month. Depriving myself of all the naughty things I love feels like an unnecessary torture. I looked in the mirror mid-Jan and realised my food-baby bump. I was tired, lazy, bloated and I only had a week before I’d be bikini-clad in Dubai. Panic! I needed to slim down and tone up fast. I know quick fixes won’t work and I needed to ease my way back into training, but first I needed a detox.

There are a lot of bad juice diets on the market so pick yours carefully. A friend of mine suffered from hallucinations because of the high sugar content of one. Plenish Cleanse pride themselves on being not only organic but 100% cold pressed. Their juices also boast an incredible 6lbs of vegetables and fruit in every bottle. Before I chose my cleanse I spoke to founder, Kara Rosen, on the phone about my goals and she recommended the Level One cleanse for three days. Obviously, I then opted for four.

I’m no juicing “virgin”, but I’ve been a little liberal in my approach. I’ve done three in the past, but my lifestyle got in the way. I didn’t want to be the person at the dinner party sipping on juice awkwardly in the corner or worse, declining the invite altogether. This time needed to be different. I booked out four days in my diary where I could be far away from temptation.

Before you get started you need to prepare your body for the juice cleanse. That means no celebratory “last supper”. If you do that you’ll be having all kinds of hunger pangs and caffeine withdrawals (i.e. a fierce headache). Try and avoid any caffeine and alcohol a few days before to make it easier for yourself. It is essential to have a “clean” day the day before. Plenish provide some ideas for a healthy vegan day and insist on drinking a least two litres of water. If you do the cleanse right, not only will you be giving your digestive system a liver a much needed rest, your body will also be rid of toxins and switch your system to an oxygen-drenced alkaline state. This means reduced bloating, glowing skin and feeling mentally brighter.

The Daily Routine of Juices

1. Sweet Sexy Green (pear, cucumber, romaine, spinach, kale, basil and broccoli)

2. Pineapple² (pineapple, apple, mint and aloe vera)

3. Mind Body Green (cucumber, romaine, pear, kale, spinach, parsley, lemon and ginger)

4. Spicy Limonade (filtered water, lemon, lime, coconut nectar, red chillies)

5. Cherry Beets (carrot, beetroot, filtered water, lime, cherry)

6. Cashew M*lk (filtered water, cashew nuts, dates, vanilla, cinnamon, himalayan sea salt)

Pre-Cleanse

To avoid sending my body into total shock, I armed myself with a 1.5 litre bottle of Evian which I refilled throughout the day and avoided my beloved morning coffee. I chose to make breakfast from Plenish’s suggested recipe – chopped pear with two tablespoons of ground flaxseed and a small handful of walnuts. For lunch, I steamed a pile of vegetables and sprinkled Himalayan sea salt over and dinner was something similar but with some roasted sweet potatoes. All in all this was pretty easy, but I did miss my morning dose of coffee.

Day One

I clambered out of bed around 8am and made myself some hot water and lemon to give my digestive system a little kick. The first two morning juices were surprisingly tasty and gave me a burst of energy. I thought I would be craving solids by lunch, but I felt pretty satisfied. At 3pm I had a bit of a crash. There was a moment in Sainsbury’s when the sandwich section was cooing me, so I quickly got out of there.

Then came the afternoon beetroot juice. I’m not going to pretend this was my favourite, the beetroot was quite overpowering. Kara advised me on the phone that beetroot was the secret weapon against fatigue. I needed every drop. Word of warning, don’t open this in a rush whilst wearing pale coloured clothing. My light grey t-shirt now has red speckles on it and not even Vanish could get them out.

I decided to stay in that evening and catch up on TV I’d missed during the week. I swear every other advert was about pizza or chicken. Everyone in the programmes seems to be eating too.

At 8pm it was time for the Cashew milk. This one has mixed reviews, but I think it has a nice consistency. It’s rich, sweet and it felt like a well-earned reward at the end of the day. On this first night I developed a bit of a headache. I knew it meant I hadn’t been drinking enough water. That and my body was going cold turkey on caffeine and booze. I eventually drowned it out with water and had a very early night. It was exactly what I needed.

Day Two

I woke up on Day Two already feeling pretty fresh. I got out of bed at 7am (much earlier than usual) and wasn’t craving food. There’s no sign of headache today and I’ve made sure I’m carrying 75cl of water around with me at all times, drinking at least half between juices. I walked into a newsagent and was nearly seduced by a bag of salt and vinegar discos, but as soon as I left the temptation quickly resided.

After work, I thought it was an idea to take a trip home to see my parents. It was a Friday night and I didn’t trust myself to be anywhere else. Surely there would be no temptation at home? Unfortunately, the smell of my father’s delicious cooking kept wafting into the living room. It put me in a really bad mood. Day Four felt like a long way away.

By 8:30pm I was tucked up in bed watching a marathon of The Walking Dead. It usually puts me off eating anyway. I fell asleep around 10pm.

Day Three

I woke up with an unbelievable amount of energy. I bounced out of bed, ran some errands and did some HIIT before the sun rose. This is a first for a Saturday. In fact, this is a first for a long time. Even days I need to be in the office I’ve eventually flopped out of bed with only five minutes before I need to leave the house. The juices taste better now. Well, I’m still a little unsure of the Spicy Limonade number. That one’s still not getting any better for me. I had some hunger pangs at about 4pm, so I grabbed a small handful of unsalted pistachios and drank more water. In the evening I had a little wine envy so I poured the bottle into a wine glass. This actually made me feel a surprising amount better. I wished I had done this the whole way through!

The day went by really quickly and I had this incredible feeling of mental clarity.

Day Four

After one of the best sleeps I had ever had I was ready to take on the world. Sure, I was sad to miss out on one of my Dad’s incredible roast dinners, but I felt so good I was tempted to extend my juicing for a couple days further.

My skin was glowing, eyes sparkling and my tummy looked the flattest it had been in a long while. What made me really happy was that my jeans felt loose by a couple of inches.

 

Post Cleanse

OK, so I was aware I was meant to “introduce solids mindfully”, but my holiday was only two days later so this plan went out the window. I drank, I ate rich meats and my tummy wasn’t happy about it. After a heavy night of boozing I was very ill. Lesson learned. Your first day after the cleanse should be raw food and only by the fourth day after you should be re-introducing lean meat and fish into your diet. What I’m really happy about is that I don’t seem to have regained the weight. And whilst I’ll still continue to have a few indulgent meals (I also write restaurant reviews), I’ve become a more aware of the way different food affects me and I’ve started making much healthier decisions. I would highly recommend Plenish to anyone. I haven’t felt that good both physically and mentally in such a long time.

 

Tips for success: 

Drink lots of water.

Have easy access to the ladies. You’ll be making a lot of trips.

Don’t set yourself up to fail. Surround yourself by people who will support you, not sabotage you.

Stay away from supermarkets.

 

Highlights:

I haven’t slept so soundly in a long time, nor woke up so refreshed

Pineapple². This was a delicious taste of the tropics and the sharpness of the pineapple, cooling mint and aloe vera made a heavenly combination.

Feeling lighter and clothes feeling looser. I reckon I nearly went down a whole dress size.
Lowpoints: 

In reality you need to dedicate about 9-10 days to this diet so you really need your diary clear, unless you’re very disciplined when it comes to will power!

Mood swings around the midway mark. Apologise to the people you live with in advance.

words by Francesca Newman-Young

POST NATAL EXERCISE by Chloe Hodgson, Chloe’s Pilates

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Pregnancy and childbirth are times of significant change for our bodies and the right exercise is a great way to assist your body in adapting to these changes as well as preparing it for the final stages of pregnancy and the birthing process.

Exercise throughout pregnancy will stand you in good stead for a quick recovery after the birth, giving you a head start in getting back in to shape and providing you with the extra strength you need for life with a new born!

Your first step in postnatal recovery can begin any time after your 6 week check up with your GP. Exercise (especially Pilates) will help you regain your stability and core strength and it will also increase energy levels and help you adopt techniques enabling postural support. Crucial for carrying your new baby around or lifting the pushchair into the back of the car!

 

The post-natal period if often a difficult time in terms of maintaining the commitment to exercise. Getting to know your baby and learning how to care for baby is an amazing experience but it takes a lot of time! And therefore, little personal time for yourself in which to exercise, but I cannot stress the importance and benefits of post-natal exercise. So try your best to get back to exercising and stick to it.

 

My rough guidelines to when you can resume exercising after birth:

0-6/8 weeks: Pelvic floor exercises and gentle walking (even post Caesarean).

8 weeks – 3 months: low impact aerobic exercise and post-natal Pilates or yoga.

3 months+ – gradual return to all other exercise.

 

Post-natal concerns:

  • Injury from reduced joint stability
  • Injury from weak abdominals – only do gentle core exercises like tummy tightening and pelvic tilts to begin with.
  • Breast-feeding – avoid dehydration and drink lots of water, have a good bra and avoid exercises lying prone during the early stages.
  • Diastasis Recti (separation in the abdominals) – make sure you get guidance and advice (healthcare specialist or a qualified fitness professional) when testing for separation to help determine the presence and severity of it.

 

Post-natal exercises (all you can do at home while your baby is sleeping so NO excuses!)

 

  1. Pelvic Floor exercises (if you have had stitches you may wish to start the exercises lying down and work your way up to doing them whilst sitting down).
  • Imagine that you are trying to stop your flow of urine mid-stream.
  • The feeling is ‘squeeze and lift’ without tightening your bum or holding your breath.
  • Sit or lie comfortably with your knees slightly apart. Squeeze and lift the pelvic floor muscles and imagine that you are trying to stop yourself from passing wind and trying to stop your flow of urine mid-stream at the same time. Hold and count to 10 and remember to breathe normally. Repeat x10 repetitions.
  • Then do quick contractions – squeeze and pull up the pelvic floor muscles strongly, then let go straight away. Repeat up to 10x.

 

  1. Abdominal ‘tightening’
  • Place your hand on your lower part of your tummy under your belly button
  • Breath in through your nose and as you exhale deeply, gently draw in your lower tummy muscles (imagine you are trying to get into a very tight pair of trousers!).
  • Now relax as you inhale. Repeat several times.
  • You can do this exercise in different positions but kneeling on all fours is my preferred.

 

  1. Superman
  • Begin kneeling on all 4’s with your knees beneath your hips and your hands beneath your shoulders.
  • Make sure your neck and spine are neutral and think about drawing your core up and in.
  • Extend one leg behind you, sliding it along the floor and slowly lifting it up. Then slowly, without letting your body drop to one side, lift the opposite arm out in front of you. Keep lifting your core and chest up towards the ceiling.
  • Hold each side for 10 counts and alternate sides. Repeat for 10 reps.

 

  1. Clams
  • Lying on your side with head on bottom arm. Make sure your heels, hip and shoulder are in line, with a gap between the waist and the mat. Knees bent to 45 degrees hip flexion, 90 degrees knee flexion
  • Squeeze the heels together and slowly lift the top knee to hip level.  Hold it at the top for at least 5 seconds and then slowly lower
  • Repeat for 1 minute with a 30 second hold at the top. Repeat on either side.

 

  1. Glute bridges
  • Lying on your back, knees bent and feet hip distance apart.
  • Engage your core abdominals, squeeze your bum tight and lift your hips up towards the ceiling.  Do not let your rib cage pop open. Repeat x20-40 repetitions
  • On the final one, hold your hips at the top and squeeze your bum together as hard as you can for about 1 minute.
  • Then add in a small pulse, lifting your hips up and down an inch for another minute.

 

  1. Side Plank
  • Start sitting sideways with your legs bent.
  • Place your supporting forearm onto the mat with your elbow underneath your shoulder. Lift your top hand up towards the ceiling.
  • Draw your core in, squeeze your bum and draw your shoulders away from your ears.
  • Lift up into the side plank and hold for 30 – 60 seconds. Alternate sides.

 

  1. Tricep dips (can be done on the floor or a hair)
  • Sit on the floor with your knees bent, feet on floor, hands on the floor below your shoulders with fingers pointing towards your body
  • Lift your hips off the floor and slowly bend your elbows straight behind you, hold at the bottom and slowly extend the arms back to straight (but don’t lock the elbows)
  • Keep your shoulders down and away from your ears. 3 sets of 12-15 repetitions.

 

words by Chloe Hodgson

Image: Triyoga

If You Only Do One Thing This Week… Get Back Into Healthy Habits!

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Start your day with a smoothie

There really is no better way to start your day than a delicious, homemade smoothie! Not only are they incredibly versatile but they are also filled with so many essential vitamins, minerals and superfoods to keep you feeling satisfied and full of energy. If you need a more substantial breakfast, try adding some nuts like pecans or cashews, or even add some rolled oats to create that perfectly thick, decadent smoothie! Need some inspiration? Check out the Breakfast section in our “Recipe Corner” for plenty of combination ideas. Remember, there are no rules with smoothie making. You can keep it simple or you can go bonkers and add every superfood under the sun. Go for it!

 

Up the vegetable anti

Feel free to take this tip to the extreme. The more the merrier! Piling your plate with veggies is a sure fire way to a flat tummy and super glowing skin. Try to include a generous portion of vegetables at every meal (yes even your smoothie!) – We love dark leafy greens like spinach, kale and watercress, plus they are super alkalising!

 

Move your body every day

Whether is a hot yoga session or a HIIT class in the morning, or simply some calming stretching in the evening… moving your body once a day will not only improve your mood but it will also help keep you on track by helping you stay motivated and positive. After all, you want those happy-making endorphins floating around as much as possible!

 

Bid sugar farewell

We think of sugar as a legal drug. It makes us sad, sick and overweight. And the cruelest thing about sugar is that it is addictive, so once you pop you just can’t stop. It’s best to cut out sugar altogether, as that way, your body starts to get used to living without it and no longer craves it. You will also find that other things such as berries and bananas will start to taste really sweet. Cutting out sugar certainly does not mean that you can’t have sweet treats. We have a range of delicious recipes for yummy things in our Sweet Treat section of our “Recipe Corner”! 

 

Have a couple of vegan days a week

If you’re 100% vegan, that’s totally awesome, but we really understand that being vegan doesn’t work for everyone. What we do advocate though, is trying to introduce a couple of vegan days during the week. It’s a great way to shake up your diet and it will help give your digestion a break too. It may even open your mind to new and exciting ways to cook and eat and there are so many delicious vegan blogs out there! Our faves have to be Deliciously Ella and Naturally Sassy!

 

Let some new activewear inspire you

Seriously, what’s more exciting than some new, bright and cheerful activewear?! Gone are the days when wearing black or grey was the norm, 2015 is all about embracing patterns and colours. But where can one find such beautiful activewear? You’ve come to the right place – Our online activewear store features brands from all over the world and you’re sure to find something that will enhance your workouts and make you feel confident to push even harder!

words by Molly Jennings

Fitness Hub Of The Moment – 1Rebel!

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There’s something a little mischievous brewing under the surface of the fitness industry right now. It seems there’s an impending revolution stemming from refusal to accept tired and accepted norms. Flouting the rules, it seems, is the way forward in 2015.

First we had yogi and all-round wellbeing guru Tara Stiles urging us to eschew diet doctrines and develop our own ideas when it comes to taking care of our mental and physical health, and now, with the much-anticipated launch of brand spanking new fitness boutique 1Rebel last month, we are being encouraged to shun the outdated formulae of gym contracts and solo exercise and roll with the rebels when it comes to our fitness.

1Rebel has emerged as a contemporary force to offer contract free, pay-as-you go workout classes to do away with demanding yearly memberships and tired despotic formulas. With a select number of specialised classes rather than the kind of thinly spread offerings you find at chain gyms up and down the country, ‘boutique’ becomes a more fitting noun to describe the space and experience you’ll find at 1Rebel.

The visible piping and exposed breeze blocks reflect the company’s transparency and cheeky candor when it comes to their plans to dominate. From the moment you walk into the atrium you are aware that what goes on here is anything but pedestrian. The changing rooms are sleek, comfortable and inviting yet uber cool and complete with heated benches, Hollywood-style lit dressing room mirrors, hairdryers, straighteners and an array of the kinds of essential products you need after a heavy workout but always somehow manage to forget (where do all those bobbi pins go?).

The most unique thing about 1Rebel’s post-workout offerings though is its fridge of towels. Yes indeed, the hardcore exerciser may now indulge in a refreshing rub-down with a scented and cooled towel when they emerge red and broken from their RIDE class. It is these kinds of small touches that make the boutique memorable and a standout amongst the swathe of cookie-cutter clubs that we are so used to being members of. One gets the impression they really matter here, you are valued as a paying client and 1Rebel shows its appreciation through these small yet significant details; It works both ways, and its this which makes the gym special. It’s clear that regulars enjoy hanging out at the boutique, and once you’ve visited once you really will find it hard to leave.

What 1Rebel does is take the ardour out of working out and offer a venue and model which eliminate excuses. In the heart of London’s corporate world busy workers can drop into a mid-day 45 minute class on their lunch break, enjoy a quick bite from the in-house branch of Roots and Bulbs to refuel which is included in the price of the class, then hot foot it back up to their building re-energised and smelling of complimentary body wash. It is a whole package. 1Rebel does not just put you through a generic workout then spit you back out into the city still sweating, in need of protein and wondering where on earth your money just went.

Indeed, speaking to Giles, one of the main men and mavericks behind the concept, it is clear he is hugely passionate about the business. His business partner, James Balfour, son of Fitness First founder, Mike Balfour recognised that gym-goers were losing faith in the approach of big name clubs which tie you into endless contracts with big promises which never quite materialise.

All very exciting, but the classes themselves have to live up to the grandeur of the space. And they do. Good grief they do. RIDE doesn’t stray too far from the premise of your typical spin class, the sprints, jumps, and hill climbs are there, but what 1Rebel does with its brand of spinning is incorporate dumbbells into the game to get that upper body in on the action too. Throw in their LIVERIDE sessions, which see live jazz players jamming between the bike aisles, and a pair of compulsory cleats to get those quads firing and you have a winner.

And then there is RESHAPE, 1Rebel’s signature class which is going to be giving Barry’s a serious treadmill sprint for its money. The careful detailing apparent in the changing rooms extends into the RESHAPE studio and filters right down into the bench stations which form such an integral part of the Reshape class. Each bench is a self-contained unit with dumbbells, resistance bands and mats built right in so there is no time-wasting (or extra resting. We know the game) whilst you retreat to the outskirts of the room to claim equipment mid-workout. The class itself is brutal, ten minutes of treadmill intervals in and you will be dreaming of that cold towel and fridge full of juices waiting outside just to mentally get you through. All workouts are executed to the curated remixes of DJ Jon White and mixed to time with peaks and troughs of the workout intensity so the session flows and you can judge when the tough parts are approaching. There is no messing about when you visit 1Rebel – you are there to train and get the most sweat for your money, and that is exactly what you will get.

 

Be one of the cool kids when it comes to your gym routine, join the revolution and head on over to 1Rebel.com now to see what all the fuss is about and claim your FREE taster class.

 

words by Rachel Bednarski