Sprouted Spelt and Honey Loaf Recipe

Ingredients

80g Sprouted Whole Spelt Flour

56g Whole-wheat Spelt Flour

264g White Spelt Flour

160g Spelt Levain (or wheat as above)

16g Local Honey

224g Water

6g salt

Method

Mix the sprouted whole spelt flour, white and whole-wheat spelt flours together. Add in the water, honey and spelt levain to hydrate the flour. Then knead for 5 minutes. Leave for 30 minutes and then mix in the salt and knead for a further 2-3 minutes.

Bulk Fermentation / Folding

Leave to bulk-ferment for one hour.

Fold the dough, stretching the furthest end away from you out and then back in ¾ of the way and then repeat the same to the other end. Turn the dough 180 degrees and repeat this process and then flip the dough over so you have a nice tight bundle of dough, with the layers revealed from the folding on the side. This folding helps to develop the gluten in the flour, which will enable you to shape your loaf as you like and to get a good rise as the gluten traps the carbon dioxide released from the fermentation process.

Continue bulk-fermentation for one hour.

Repeat above fold.

Continue bulk-fermentation in the fridge for 2 hours.

Shape

Pre-shape your loaf into its desired shape. Leave to rest for 5-10 minutes, then mould again into its final shape and place upside down in a well-floured banneton.

Final Rise

Place in the fridge for 6-8 hours or overnight.

Bake

Tip the dough out of the banneton and onto a peel or baking tray, slash with your desired cut and place in a hot oven for 30-35 minutes.

Recipe supplied by Rude Health


First Tri-mer: One Woman’s First Ever Triathlon Training Journey

So this is it. After years of mentally dressing myself up, paper doll-style, in triathlon suits and those bike helmets with the long tail bit at the back, then LOL-ing and swiftly extinguishing the idea of myself ever trying a tri, I’ve finally gone and signed up for my very first.

When I was offered the opportunity to join up with Vitality and Equinox to take part in the London World Triathlon there was no way I was turning it down. So now begins my foray into learning just what training for a triathlon entails, finding out what bricks are, working out how to negotiate a speedily moving bike (eek) and tackling open water swimming.

My, slightly intimidating, Giant Defy 4 road bike is leaned up against the wall, waiting to get acquainted with the great open road, but as yet I don’t even know how to attach the pedals… Suffice to say, this will be a huge learning curve, and I can’t wait! I am ‘only’ attempting the Tri It distance for my first race, but there is still a lot to consider as a mere runner and group fitness junkie when it comes to transitioning to triathlon training. As an avid road runner I’m already well aware of the importance of fueling, preparation, trialing kit, stretching and the like, but how on earth am I supposed to apply these principals across three totally different disciplines?  It’s a whole new beast, and that is exactly why I’m so stupidly excited to get involved. When it comes to exercise, I’ve tried pretty much everything. From heavy lifting, to sessions on the running track, to marathons, to Body Pump, to yoga, but I’ve always been a little intimidated by the technical side to the triathlon, which is what has deferred me from signing up until now. There just seems to be so much equipment involved, and timings to content with, and I don’t even want to think about those infamous ‘wobbly legs’. How on EARTH does one repair a flat tyre? And cycling while wet, isn’t that a recipe for chafing? I’m about to find out!

This year’s World Triathlon London sees the introduction of the first women’s only waves in the Tri It distance. So if, like me, you have been toying with the idea of dabbling in triathlon now is the perfect opportunity to enter your first event and join recreational and professional triathletes from around the world in swimming, biking and running London’s Hyde Park.

Over the next posts in this series I will be documenting my journey in training for the Vitality World Triathlon and sharing my success’, failures, and hopefully lots of tips on how I will be fumbling through training for my very first triathlon. Let’s do this!

Words Rachel Bednarski


London’s Top Personal Trainers

As the health and fitness wave continues to hit London, the city is awash with personal trainers peddling their trade via photos of client’s rippling abs and Instagramming their training sessions. Who wouldn’t be tempted to hire a personal trainer with the promise of a smaller waistline, a washboard stomach, glowing skin and more energy? However, not all trainers offer the same service and finding a good one can be trickier than shopping for the perfect pair of jeans.  An incredible six pack, bulging biceps and a big social media presence doesn’t mean a trainer knows their stuff and will support you in achieving your healthy goals. And when you are investing a lot of money in someone, you want to be sure they really are as good as they seem.

Here at Hip & Healthy, we have put together a list of London’s best, all offering something a little different – just like those jeans, as we know, one size doesn’t fit all.

For a bootcamp blast – Faisal Abdalla 

Ever lusted after Ellie Goulding’s abs? Her trainer is Faisal Abdalla, a Nike Trainer and one of Barry’s Bootcamp’s most popular. Faisal’s sessions are tough but he is just such a good guy, you can’t help but want to give 100% all of the time. Plus his focus is never only on the body-beautiful. Faisal is also known as Mr PMA because of the emphasis he places on having a Positive Mental Attitude not only towards training but also towards life. If a trainer can get you to smile while doing hill sprints, he is doing something right. PMA healthies!

Instagram: @fizzle_28 

Twitter: @f_fizzle

 

For a bodyweight blitz – Ollie Frost

Former professional rugby player and all round awesome guy, Ollie is a bodyweight-training whizz kid. This type of training, also known as calisthenics, is hotter than ever in the fitness world and it results in a lean, strong, balanced body and some serious ab strength (hello, six pack!). Ollie is a fountain of knowledge when it comes to calisthenics and will always mix some fun bodyweight moves into his sessions (think gymnastic rings and handstands!). Ollie trains clients at Reach Fitness in South West London, an unpretentious, friendly place where you are made to feel part of a big, happy family.

Instagram: @olliefrostpt

Twitter: @Ollie_frost

 

For a swimmer’s body – Tom Puntis

The Workshop Gym in the Bulgari Hotel, London, is home to some of London’s hottest trainers, one of which is Performance Specialist, Tom Puntis. And Tom isn’t just a pretty face. Not only is he a performance specialist and a fascial stretch therapist but he has garnered a bit of a reputation as one of London’s top swimming-fit specialists, training novice swimmers to those competing in triathlons. Remember the Olympics and seeing all those amazing swimmers’ bodies? Swimmers provide us with some serious fitspiration – they’re super toned, athletic and their cardiovascular fitness is out-of-this-world! What more could you want? With summer upon us, it’s the perfect time to introduce Tom and swimming into our workout repertoire.

Instagram:@tompuntis

Twitter: @tompuntis

 

For washboard abs – Hollie Grant

Founder of the “Model Method”, Holly is both a personal trainer and Pilates instructor – the pilates pt! Her “Model Method” mixes fat-burning HIIT training with reformer Pilates – an exercise match made in heaven! For long lean limbs and super strong abs, Hollie is our go-to-girl for a hard core. Plus the gorgeous Amanda Byram is a big fan of Hollie’s training method and if it is good enough for Amanda and her incredible bod, it is certainly good enough for us.

Instagram:@thepilatespt

Twitter: @PilatesPT

 

For yummy mummies – Charlie Launder

Charlie Launder is London’s go to girl for pre and post natal fitness. London’s yummy mummies are singing the praises of Charlie, who runs the Bumps and Burpees sessions out of Lomax Gym. As well as group sessions, Charlie takes private clients and specialises in supporting ladies who want to stay strong and healthy throughout their pregnancy and then get back into great shape after birth. And the best thing for mummies training with Charlie is that babies are welcome to come along to sessions.

Instagram: @charlielaunder

Twitter: @charlielaunder

 

For food and fitness – Ashton Turner and David Arnot

Ashton and Dave are the brains and brawn behind Enhance Nutrition Ldn, a bespoke nutrition and fitness service. Both are personal trainers with a geeky knowledge of how to fuel your body properly. Often a few tweaks to what we eat can transform our bodies, skin, energy and sleep – we just need someone to tell us what to do. The Enhance guys design bespoke, individual programmes which include workouts, meal plans and online support. Or if you prefer, you can choose your favourite of the two and train with them at their base in South West London. Made In Chelsea’s Lucy Watson is a big fan of the Enhance boys, but if you need convincing, check out their social media for some awesome body transformations.

Instagram: @enhancenutritionldn

Twitter: @Enhance_LDN

Words by Kathleen Fleming


If You Only Do One Thing This Week: Try one of these alternative workouts

If you’re reading this, chances are you already love to workout and get your sweat on, but we could all use some time off from dominating the treadmill and throwing iron around from time to time. Traditional methods of staying fit are rewarding, they make us feel invincible and as though we can achieve anything, but some days you just want to throw some fun at your exercise schedule, feel like a bit of a child, and have a right old giggle with your girls while you sculpt those abs.

Indeed, whilst we’ve been slugging it on the cardio machines and revisiting that same spinning class week after week, we’ve been missing out on a whole host of inventive, creative ways to keep in shape  gain new skills, and get those endorphins pumping. If nothing else, you’ll get that coveted six-pack just from laughing!

Rebounding
The thought of a trampoline may take you hurtling back to summer’s days spent happily and effortlessly boinging about in the back garden, but have you tried trampolining as an adult? Yup. Hard work. Guaranteed to have you drenched in sweat, Frame’s Rebounding class takes the classic mini-trampoline and turns it into an addictive, hilariously good-time exercise class that will make an immediate cardio queen of you.

Gymnastics Motus Strength
With the advent of HIIT training we’ve come to regard our workouts as ineffective unless we leave the gym soaked in sweat and cursing staircases for two days afterwards. And whilst metabolic training is an important and useful part of our regimes, it has led to skills-based, functional training to fall somewhat by the wayside. Offering a counter to this, specialist gym Motus Strength has introduced a series of skills-based classes to offer more than just a short-lived rush of adrenaline and a mangled ponytail. Motus’s gymnastics classes will not only see your general fitness improve but will also provide cognitive and psychological benefits to enable you to master the skills you’ve always wanted to perfect, in a way which is accessible to everybody. As Motus’s founder and all-round performance guru, Bruce, says: All of our classes include a huge skill component as correct technique/coaching is essential for progress.  And its the long term progress together with the benefits this brings that makes people happy with their achievements. Athletes and serious fitness people have always trained this way’. Motus’s gymnastics classes are run by world-renowned gymnast Ivan Pastore, who is guaranteed to have you at one with the rings, dominating the parallel bars and at home on your hands – yes YOU are capable of holding an Instagram-worthy handstand!

Paddleboarding (www.active360.co.uk)
Channel your wannabe Californian and get SUP-ing (that’s Stand Up Paddleboarding to us newbies). Once reserved for the niche hang-ten crowd, paddleboarding has gone mainstream, giving you the chance to sculpt those inner core muscles, improve your balance and tone your legs all with the deep blue sea (or, deep blue pool…) as your backdrop. Once you’ve perfected your balance on the board, paddleboarding is surprisingly relaxing and being surrounded by gentle water is a fantastic way to calm the mind.  And once you go pro, the whole new world of yoga SUP-ing opens up to you!

Clip ‘n’ Climb
For school groups and half term birthday parties at first glance, Chelsea’s Clip ‘n’ Climb indoor rock climbing centre also offers a fantastic big person/fitness freak’s approach to the fun of indoor rock climbing by combining a 30 minute climb sandwiched between restorative yoga practice. The early morning class begins with a flowing warm up to mobilise your joints and get you climb-ready before you take to the plethora of walls to challenge your climbing and scrambling capabilities and get in a good full-body workout to boot. It’s then back to the mat to stretch out those limbs and set your intentions for the day to come.

Suppa Jump
There’s nothing that will get you burning calories whilst simultaneously laughing your head off than a class completed with a pair of Kangaroo Jump shoes strapped to your feet. This high intensity interval class is a hardcore, heart-pounding workout for the whole body to boost your endurance and strength through traditional aerobic moves incorporated into dance routines, all with a little extra spring! Suppa Jump makes for an excellent cross-training workout and complement to your usual athletic endeavours, particularly running, as it hones explosive power but without strain on the joints. This class would make a fabulous kick-off to a fit hen party celebration!

Morning Gloryville
Sober. Morning. Rave. Yes indeed. If there was ever a way to torch those calories and get in a healthy dose of feel-good hormones without even thinking about it it’s by leaving your inhibitions in bed and dancing your little socks off!  Morning Gloryville’s mix of early a.m. fluorescence, pumping house music and care-free vibes may make your head hurt at first thought but rising with the Sun to shake your tail-feather on the first Wednesday of each month is an undeniable good time. Take away the alcohol which usually connotes raving and replace with nourishing smoothies to have you to trumping the day and arriving at your desk buzzing with a hedonistic mix of endorphins and creative energy. That’s our kind of hangover!

Aerial Yoga
If you’re still nurturing childhood daydreams of running off to join the circus, this is the class for you. This variety of yoga incorporates traditional practice with suspended slings to use the full weight of the body and power of gravity to incite lightness and feelings of flying. Aerial yoga is surprisingly chill, once you’ve gotten used to the feeling of blissful weightlessness and learned to trust that the sling won’t come crashing down from the ceiling under your weight and is a fantastic way to practice inversions and get your seratonin flowing too!

Words: Rachel Bednarski

Image: Frame


It’s official – spring is here. We’ve had the solar eclipse, Easter and sacrificed an hour’s sleep to usher in summer time, all of which adds up to mean one glorious thing: it’s time to start buying summer clothes, says Gabriella Le Breton

Perfect timing, therefore, for an invitation to arrive at Hip & Healthy HQ for a preview of the brand new summer and beach wear collection from Hush at Le Manoir aux Quat’ Saisons, Raymond Blanc’s posh Oxfordshire pad. Hush is the online brand we’ve come to rely on for everyday clothes that are comfy, well-made and give you that ‘stylish without trying’ look, so we very happily accepted the invitation. (The idea of spending a night in Monsieur Blanc’s little pocket of French luxury in the countryside was rather tempting too…)

Hush started life in 2003 as a loungewear brand created by the enterprising Mandy Watkins. Missing the balmy evenings of her native Australian and learning to embrace chilly British nights curled in front of the fire, Watkins spotted a niche in the market for comfy yet stylish lounging wear. She’s since evolved the brand to include elegant dresses, cashmere jumpers, key denim pieces, and handpicked accessories and – now – beach wear.

As we sipped Champagne in one of Le Manoir’s swanky suites, Watkins introduced us to some of the key pieces in her new range. Picking out a fabulous bright orange bikini, she explained: “I couldn’t seem to find swimwear that bridged the gap between gorgeous yet expensive brands like Heidi Klein or Melissa Odabash and Top Shop, so I created my own.” With bikinis starting at £65 (tops and bottoms can be ordered separately), she’s definitely hit the nail on the pricing head while also providing flattering cuts in lush colours.

Other favourites include the Clovelly Dress (£55): “so pretty with its vibrant orange embroidery at the bottom and a perfect match for the bikini”. The Grecian Dress (£40) is another of Watkins’ key pieces: “It’s made from rayon, a fabric so light and airy that you feel like you’re wearing a cloud.” And the Palm Beach top (£40), whose pretty hand-crocheted chest panel across the top and slim straps show off tanned shoulders perfectly.

We’ve got too many favourites to name here but they include the Tropical Strapless Dress (£45), which screams summer and flatters even the larger bust, and the chic hand-embroidered Sun Sea Surf sarong (£55). Suffice to say you’ll have to be quick when this small but perfectly formed collection launches on 5 May because Team Hip & Healthy will be poised and ready to place our orders!

Belmond Le Manoir aux Quat’Saisons and Hush has created a special spring offer. This costs £890 and includes overnight accommodation, dinner for two and breakfast and an indulgent gift from Hush. This will include ladies pyjamas, a candle and £50 voucher to spend on Hush (https://www.hush-uk.com). Valid from Sunday to Thursday nights, subject to availability, to be taken before the end of June 2015 (based on two sharing). For information visit http://www.belmond.com/le-manoir-aux-quat-saisons-oxfordshire/

 

 

 

 

 

 


Bumps & Burpees: Monthly Post-Natal Workout Planner

1 Month

One of the most important things to remember in this first month as a new mum is that your body needs rest. It takes time to recover from birth so make sure you don’t underestimate the amount of down time you will need. Let people help you wherever possible, you’ll be back on your feet sooner than you think so just try to enjoy this time. Whether you are breastfeeding or not make sure you are drinking plenty of water to stay hydrated.

2 Months

You will be getting used to the demanding life of a mum now and ready to become sociable again and get active. Whilst your doctor will advise you against going back to the gym just yet, a great place to start is walking, whenever and wherever you can! Pop your baby in the buggy and off you go. It’s free, great cardio and you can do it with friends. It’s a great way of getting out of the house and active again. It is also important to continue working on your pelvic floor strength exercises as this will set you up perfectly for your return to exercise.

3 Months

Right, time to exercise again! The doctor should give you the green light to start exercising again around the 12 week mark. This doesn’t mean booking straight back into your old body pump classes or setting out for a 10K run, you need to ease your body into it by steadily building up your strength again. Your will need to have your abdominals checked for any separation (diastasis recti) to assess the type of exercise you can be doing. Your doctor should do this but if they don’t then ask! When returning to the gym, it is advisable to seek the expertise of a postnatal personal trainer to begin with, especially if you do have any separation as they can advise you on the types of exercises to do to close the gap.

Your trainer will focus hugely on your posture to begin with in all the exercises you do together, reminding you to keep your pelvis in a neutral position, pull in your core and keep your shoulders back and down. This will feel difficult to start with and as if your abdominals aren’t doing what you tell them to but persevere and it’ll become second nature again soon. You will want to avoid any jumping exercises until you have strengthened up your pelvic floor muscles again.

Tip – if you’re breastfeeding, make sure you feed your little one before training to avoid discomfort and leaking. Make sure you have a supportive sports bra and drink plenty of water to stay hydrated.

4 Months

By now should be feeling much more like your old self again. Your abdominals will be feeling awake and you will be able to contract them more easily on demand.

Make sure you are continuously checking your abdominals to assess the separation. If they aren’t fully back together yet, don’t worry, you’ll get there. Just keep going with your twisting exercises and pulling your abdominals in before starting any exercise.  If the gap has now closed up then you may now start adding in planks, crunches and all the exercises you might associate with core work.

Your baby will weigh somewhere between 5 – 8kg now and want to be carried all the time. This means that good posture and upper body strength are now more important than ever. It is very common to see mums sticking their hips out to balance their baby, or puffing their tummy out while holding the baby in front of them. This will eventually cause deferred pain to the knees and many mums will suffer for months with painful knees without knowing why. Build up your upper body strength with dumbbell shoulder presses, tricep dips, press ups (starting on your knees and working up to full body) cable rows, all starting with a light weight and building up as you get stronger.

5 Months
In the gym you will be starting to build up your overall strength again with compound exercises that encourage mass activation of large muscle groups like squats and lunges. Still always keep an eye on that posture to make sure you are performing the exercise correctly. Cardio can come into play now and you may want to see how you feel in a spinning class or on a run.

Now that you are feeling stronger, the thought of a training session will not seem so alien to your body anymore and you are hopefully enjoying seeing all the improvements in your ability and physique. Mix up your sessions with both cardio and strength training to keep your metabolism firing. Spinning is a great place to start, as there is no doubt that it will get your heart pumping and those endorphins rushing. It also is a good way to ease back into cardio in terms of your pelvic floor as it doesn’t involve any impact. If you feel comfortable running and wish to do so, this is of course ok, just ease yourself back into it with a few shorter runs to see how you feel.

6 Months

Half a year as a mum and nothing should be stopping you now! Think how far you have come over the past six months. You will be making improvements left, right and centre and you should be very proud of yourself. No matter how confident you feel exercising now, don’t forget about your posture in the gym, and in your everyday activities. Keep your shoulders back and down, your core pulled in and your pelvis in a neutral position. It will be fast becoming a natural posture for you if you work at it.

In terms of exercise you should now be able to do anything you wish to, whether it’s pilates, running, spinning or sessions involving heavier weights but you must listen to your body. Don’t jump in at the highest level as you will be disappointed and it may result in injury, setting you back a few steps. Your best bet is to see how your body copes with the exercise and then make adjustments if you need to. Tell your instructor if you feel nervous and they can keep an eye on your form, making sure you are ok through the class. Jumping exercises may still not feel comfortable for you and that is ok, just let the instructor know you’ll be avoiding these.

Quality is always better than quantity so don’t rush through the numbers just to keep up with others around you, focus on you and before long you will be right up there with them!

words Charlie Launder, Personal Trainer at Bumps and Burpees (www.lomaxpt.com/fitness-2/bumps-burpees)


Gooey Black Bean, Raspberry and Pistachio Brownies – Jennifer Medhurst

Recipe by Jennifer Medhurst

I don’t want to oversell how delicious this recipe is so, I will simply say that these are the best brownies in the WORLD. Gooey, moist, rich fudgyness oozes out of them with the occasional juicy burst of cherry. Health heaven. This recipe owes its all round wonderfulness to the humble black bean– which, in addition to being a tasty little nugget great for making desserts with, also contains a wonderful combination of protein, fibre and powerful antioxidants.

Ingredients 

  • 4 tbs chia seeds
  • 5 tbs filtered water
  • 1/2 cup maple syrup
  • 1 tsp pure vanilla extract
  • 2 cans black beans, rinsed and drained
  • 3 tbs coconut oil, melted (or sub other oil of choice)
  • 3/4 cup cocoa powder (the higher quality the better)
  • 2 large pinches of sea salt
  • 1 cup fresh raspberries
  • 1/3 cup pistachios, to garnish

Method

  1. Preheat oven to 180C. Line a brownie tin with baking paper.
  2. Mix chia seeds, water, maple syrup, and vanilla extract in a bowl and set aside.
  3. Place drained and well-rinsed beans, coconut oil, cocoa and salt in a food processor and blend until well combined.
  4. Add the maple syrup and chia mixture into the food processor and pulse to incorporate. The batter should be quite liquidy, but still hold together. Remove the blade from the food processor and fold in the raspberries until combined.
  5. Pour the batter into the lined brownie tin and sprinkle over the pistachios
  6. Bake for 30 minutes or until the tops are dry and the edges start to pull away from the sides.
  7. The insides are meant to be very fudgy, so don’t be concerned if they seem too moist – they are gooey brownies!
  8. Allow to cool for at least 15 minutes and store in the fridge.

For more of Jennifer’s recipes head over to JENNIFERMEDHURST.COM


THE PROTEIN MYTH DEBUNKED: WHY WE SHOULD ALL BE EATING MORE PROTEIN (AND WHAT SORT) FOR A LEAN AND LOVELY BODY!


Looking for Some Summer Fitspiration? Look no further…

There’s nothing like a good bit of fitspiration from your health and fitness idols to get you revved up and cracking on with your goals – which is why we’ve delved into the Hip & Healthy Fitspo archives to bring you a compilation of the very best advice and motivational quotes from the industry’s top gurus. Here’s our cream-of-the-crop, ultimate anthology to get you inspired in the most pivotal areas of wellness – food, fitness, mindfulness and having fun!

Food

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. The biggest mistake boot-campers, or anyone who exercises a lot, can make is starving themselves or restricting their calories by too much.
Anya Lahiri, Barry’s Bootcamp

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.
Lottie Murphy, Blogger & Pilates Instructor

I couldn’t regulate my heart rate, circulation, digestions, immune system etc. I tried conventional medicine for about six months but sadly this didn’t help and I was still bed-ridden most of the time so I decided to heal with food. Overnight I gave up gluten, dairy, refined sugar and meat and started eating a wholefood, plant based diet. It took me eighteen months to feel well again and come off my medication, but it’s really worked!
Ella Woodward, Deliciously Ella

Get creative! The stigma with healthy eating is that it can be really bland, boring and hard to maintain. But in fact, it is anything but! You can make everything from chocolate brownies, cheesecakes, and mousses to lasagne, currys and pizza – all completely healthy and natural! You just have to be open minded, and be playful! It’s not about depriving yourself, it’s about using natural unrefined, unprocessed food in combinations that are not only wonderful for you but satisfy your taste buds too!
Saskia Gregson-Williams, Naturally Sassy founder & ballerina

You cannot use exercise to compensate for a bad diet.
Lorraine Pascale, Chef & presenter

Fitness

Training with hidden issues such as underlying injuries and muscle imbalances will significantly slow your progress down and cause unwanted stress on the body and raises cortisol levels. The same goes for anyone with hormone issues generally caused by bad choices and lifestyle habits, add a grueling workout to this and you’ll be literally piling on the pounds with each session not losing them.
Dylan Jones, PT and P4 founder

I was lucky enough to be naturally slim but it’s easy to take advantage of how kind your body has been to you. It’s important to realise we only have one body…we need to take good care of it.
Lucy Mecklenburgh, TOWIE star & fitness enthusiast

If I am planning to meet a friend, then rather than suggest a restaurant or bar, I like to head to exercise classes together. It’s a great way of finding that extra time in the day and always fun to do with a plus one.
Calgary Avansino, Vogue Health Editor & wellness expert

I’m a sucker for HIIT (high intensity interval training) because it’s short and really hard but you see results quickly. I used to be in the gym 1-2 hours a day and now I cringe at the thought of being there that long!
Nikki Sharp, model

If one element is out of sync with the other you can’t expect to reach your maximum body potential. If you’re training hard in the gym, put the same effort into eating the right foods and cutting out bad habits. Choreograph your training and nutrition so they would win a ballroom dancing competition
Russell Bateman, Skinny Bitch Collective

Exercise makes me feel calm and happy and at the same time makes me feel energised and positive – you can’t get much better than that. It’s fun, it’s good for you and it is a powerful tool for the mind, helping to alleviate stresses and anxiety.
Calgary Avansino, Vogue Health Editor & wellness expert

Incorporating weights in to your fitness regime is the fastest and most efficient way to achieve a leaner and toned body: your butt will change shape and become lifted, your legs will be come firmer around the wobbly bits, your tummy will become firmer, your posture will be better, and most importantly you will feel better and your bones will slowly become stronger.
Lorraine Pascale, Chef & presenter

For me, the most important thing is getting into a consistent routine. That way, my body knows what’s coming on a subconscious level, and it’s ready to perform when I need it to. I make sure that I’m sleeping at the same times, napping if necessary, and eating high quality meals at regular intervals.
Stephanie Reid, Team GB Sprinter & Long Jumper

Motivation

Your health and physical appearance is so connected to every other aspect of your life, once you feel happy on the inside some amazing things manifest on the outside.
Dylan Jones, PT and P4 founder

‘Embrace your body. It’s amazing.’
Russell Bateman, Skinny Bitch Collective

Have an achievable goal rather than something that is unsustainable. The important thing is to START, once you start feeling good and you start to see the results nothing will stop you.
Natalia Bojanic, PR guru & Women’s Health’s The Body Winner

If I’m honest I’m not always motivated, I think it’s totally normal to have a few days where you loose motivation but then I think it’s just a matter of scheduling in a class that you like and making it important – think of it like a meeting or anything else that you have to do.
Ella Woodward, Deliciously Ella

I have a really strong work ethic; whatever I do I work hard and put 100% into it. I believe you get out of life what you put in and opportunities don’t find you, you have to find them.
Gemma Neill, Commonwealth Cyclist

I think I am just so much more productive when I am being healthy. I have a clearer mind and I have more stamina to tackle the day.
Lucy Watson, Made in Chelsea

Mindfulness

I wanted to open my mind more to the possibility that a new way of thinking could change my life and it really has. Health used to just mean fitness and food to me, but now it’s more about the overall wellbeing of a person – mind, body and soul.
Cat Meffan, Blogger & yogi

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!
Lottie Murphy, Blogger & Pilates Instructor

I know it sounds like a cliché but I make a special effort to smile at people, help someone and compliment people if I’m having a down day – I really believe the good vibes bounce back to you.
Calgary Avansino, Vogue Health Editor & wellness expert

The meditation keeps me grounded, learn to be honest with myself, and only do the things which I feel will make me happy. That can come across as conceited but I have reached the stage in life where I feel that if it is not going to make me happy then what is the point.
Lorraine Pascale, Chef & Presenter

My mum always says ‘take each day as it comes’. Whenever I’m stressed or worried about something I think about this and it brings me back to the present moment.
Danielle Copperman, model, blogger & nutritionist

I feel my most confidant when I know that I am doing the best I can, and when my internal voice is being kind, comforting and supportive.
Lorraine Pascale, Chef & Presenter

Fun

HAVE FUN…. embrace your cheat days!
Anya Lahiri, Barry’s Bootcamp

I just try to shut out the rest of the world and BE with my little precious girls. Sometimes we read, sometimes we have a dance party and sometimes we just hang out but it’s always the best part of my day!
Calgary Avansino, Vogue Health Editor & wellness expert

I think it’s the small things. Having a manicure, spending time with friends that make me laugh, walking my dog Digby. I’m not a high maintenance person, and I’m really loyal. I get a lot of joy from just spending time with like-minded people.
Lucy Watson, Made in Chelsea

For me, fitness and wellbeing is mostly about the enjoyment of natural movement, keeping fit, alert and confidant – mentally, emotionally and physically.
Jessica Schuring, Heartcore founder

Buy a slow cooker and use it. You can make you and your family amazingly nutritious meals without effort and bad ingredients by throwing in a whole chicken before you go to workout and on with your day and come back home to dinner nearly complete.
Niki Rein, Barrecore founder

[I want to] empower women to be strong not skinny, healthy not hungry and above all HAPPY!
Madeleine Shaw, Health Coach & author


If you only do one thing this week: Pimp Your Porridge

We all know that porridge is one of the best ways we can start our day. Not only are these little grains of goodness an excellent way of providing your body with the fuel it needs for your daily antics but oats also contain a high amount of dietary fibre (just one cup of porridge will provide around 4 grams of gut-loving fibre), which keeps blood sugar levels steady and helps the digestive system stay on track too. We ask the queen of oats herself, Alex Hely-Hutchinson of 26 Grains (the rolls royce of porridge) for the best ways to turn this healthy breakfast dish into a nutritional powerhouse that tastes ah-mazing too…

1. Sprinkle a Little Salt

No matter which grains you’re using, I find that salt is the best way to bring the liquid and the grains together to make a well rounded bowl of porridge, but it has to be top quality sea salt. My favourite sea salt is Halen Mon.

2. Add Vanilla 

You got to have the real deal, the little fleks of vanilla not only make it look amazing and earthy but also taste so much better than any vanilla essence or even extract.

3. Go Slightly Nuts

Adding nut mylk to your oats is not only a super source of good fats, it also tastes wonderfully creamy and delicious. I like to make my own as, if you have the time, it’s so easy. See here for a delicious nut miylk recipe.

4. Spice it Up

I’m not talking chilli but instead of reaching for a sweetener, try playing with different spices such as cinnamon, nutmeg, cardamom, ginger. They’ll also add some zing to your metabolism to really get it firing in the morning!

5. Soak in Carrot or Beetroot Juice

When iron rich foods are combined with foods high in vitamin c, they enhance each other’s properties. Oats are a particularly high source of iron and carrots and beetroots are a wonderful source of vitamin c. Try using half water, half juice, and maybe throw in a bit of ginger for some heat.


Sleep Your Way to a Better Body

Over the past 30 years, research into sleep and metabolism has been uncovering a very interesting (and pleasantly surprising!) truth: to achieve our best physique, we need to be sleeping more! In fact, loss of sleep may be a major factor in weight gain, or difficulty with weight loss. Why is this? We all know we don’t feel great when we haven’t slept enough; but why should it affect our body composition in any way? Let’s check out a few reasons.

Sleep & Your Hormones

Body composition, weight loss and weight gain are regulated by hormones. Hormones are essentially chemical messengers that tell our body what to do in response to stimuli. During our waking hours, hormonal levels ebb and flow in response to the stimuli we provide: eating, training, work are all examples of the typical stimuli of a regular day. To be lean, healthy and toned, we want our system to be hormone-sensitive. This means that for a given stimulus, we only need a tiny bit of hormone release to get the job done.

Let’s take insulin as an example, because it’s a major player in weight management. In response to eating a meal, an insulin-sensitive person will produce much less insulin compared to a person with lower sensitivity. Insulin is primarily a storage hormone, so the more insulin is produced the more likely we are to store what we’ve eaten. In other words, an insulin-sensitive person is much less likely to gain weight, and will find it much easier to lose weight, compared to a person with lower sensitivity. Insulin, together with a few other hormones, also plays a massive role in food cravings, especially for sugar. We all know how much cravings drain our willpower: improving sensitivity to these hormones could help eliminate cravings completely. So how does sleep come into this picture? Restful sleep can make us more hormone-sensitive because it can reset how well we ‘hear’ hormonal messages.

Motivation

Sleep also affects cognitive ability, decision-making skills and willpower. When we sleep less, we are more likely to overeat, comfort eat, and make poor nutritional choices. By getting enough sleep, we don’t just improve our ability to hear our hormones better (which removes a huge chemical and metabolic barrier to weight loss), we also improve our ability to hear ourselves better – to make better choices, to keep up motivation and to sustain positive action.

There’s more to lack of sleep than just feeling a bit crabby and irritable. Securing those 7-8 hours a night for yourself puts you in the best chemical, physical, mental and emotional space to achieve your best physique.

words by Martina Avellino – PhD RTS

image hush-uk


5 REASONS WHY YOU SHOULD EXERCISE ON YOUR PERIOD



Gluten-Free Buckwheat Waffles with Summer Topping

Delicious and Nutritious Buckwheat Waffles (GF)

with passionfruit, bananas, coconut and strawberries

 

Makes 3-4 waffles 

Ingredients

120g buckwheat flour

1/4 teaspoon baking soda

1 teaspoon baking powder

4 tablespoon coconut sugar

180ml coconut or almond milk

2 tablespoons melted coconut oil

1 teaspoon vanilla extract

1 egg, beaten

pinch of salt

For the topping

Coyo coconut yoghurt

1 passionfruit

handful of sliced strawberries

1 banana, sliced

drizzle of maple syrup

Method

Simply combine all of the dry ingredients.

Then add in the beaten egg, melted coconut oil and the milk.  Give it a good stir.  It should be a relatively thick pancake batter.

Now pop into a waffle mould.  Put the filled mould into a hot oven at 220C.  Cook for 8 minutes.  Take the tray out of the oven, de mould the waffles onto an oven tray and cook with the pattern side up for a further 4-5 minutes until golden. Or if you are a fancy pants, you can just pop the batter into a hot waffle iron and cook for about 3 minutes until they are golden and gorgeous. Either way, you are just a few minutes away from waffle heaven.

Don’t panic if you don’t have the means to make waffles, you can just make these as pancakes and they are amazing!  Simples.

These are perfect for a lazy weekend breakfast, or I also love them for pudding.  Or afternoon tea.  In fact any excuse I have to eat these waffles, I leap at.

Recipe by Margie – make sure you check out her website: http://madebymargie.co.uk

 


Fitspiration: Madeleine Shaw

Nutritional Coach, instagram inspo, author of “Get the Glow” and all round mega fit, sexy, strong, healthy babe, Madeleine Shaw gives us an insight into her day

What’s your morning routine?

I am an early riser, usually getting up at 6.30am. I start the morning with warm water, fresh ginger and turmeric. Then I do a few yoga stretches and sit down to meditate; I have been loving listening to the head space app or I will do my own meditation in silence. Then it’s breakfast – usually eggs with avocado, a smoothie or a big bowl of oats with nuts and seeds.

What does your work space look like?

It’s anywhere with wifi. I often work out of soho house or little house mayfair. You will often see me in Planet Organic or Wholefoods too. I try not to work at home too much as I like to be out and about.

What do you always make sure you have in your fridge? 

Veggies, fresh fish and green juice.

How do you keep fit and toned?

Yoga and interval training; I like to mix it up.

What gives you your glow?

Yoga, eating lots of healthy fats and smiling.

Who are your healthy inspirations?

Natasha Oakley, Rocky Barnes and my mum.

What’s your favourite recipe from your book?

There is a chocolate cherry fudge recipe that is just soooo good!

Do you have any go to beauty products?

Pai Rosehip oil and Coconut Oil are my faves.

What books are you reading at the mo?

Miracles by Gabby Bernstein.

What do you like to wear to workout in? 

Leggings, a tank and good, supportive sports bra (I need it for my boobs).

Fave smoothie combo?

Chocolate, vanilla and coconut smoothie with avocado and bee pollen.

What’s next?

I am launching an online program called The Glow Guides, that empowers women to be strong not skinny, healthy not hungry and above all HAPPY! Ill keep you in the loop 🙂

For more of Madeleine Shaw visit her website.


#FITSPO: LILY SIMPSON OF THE DETOX KITCHEN