Lucuma Loving & An Acai Berry Bowl Recipe

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One of our favourite alternatives to refined sugar in baking, sweet treats and smoothies, lucuma is a super nutritious Peruvian fruit beloved by the Incas who have utilized its natural goodness for centuries.

Often referred to as the ‘Gold of the Incas’, lucuma aids in regulating blood sugar levels, improving digestion and is a great source of plant-based protein and calcium. Additionally, lucuma contains high concentrations of a vast array of nutrients, most namely of the immune supporting variety  essential for optimum functioning of the body. Read on for the most notable nutrients that we love.

  • Beta-carotene: A precursor of vitamin A, beta-carotene is imperative for the production of this essential vitamin needed for healthy skin, healthy eyes and optimal immune functioning.
  • Zinc: Another mode of immune system support, zinc is responsible for a number of different functions in the human body including controlling and regulating immune responses, wound healing and even our ability to learn and memorise.
  • Iron: Irons job is to carry oxygen to the muscles and brain and is crucial for both mental and physical performance. Inadequate iron intake can affect how efficiently our body uses energy, low levels resulting in a lack of focus, inhibited athletic performance and an increase in irritability.
  •  Vitamin B3: Vitamin B3 is crucial for a whole host of bodily functions including maintaining good blood circulation, healthy skin and normal functioning of the brain. Most notably, Vitamin B3 acts as an important aid to the digestive tract in absorbing sufficient carbohydrates, proteins, and fats and lowering and controlling cholesterol levels. New research suggests that this clever vitamin may also help protect against colon inflammation and cancer.

If you’re yet to try this nutritious and delicious addition to your diet, this Acai Berry Bowl recipe (pictured) by Naturally Sassy will have you hooked once and for all…

RECIPE

Makes 1-2 servings

  • 1 frozen banana
  • 1/2 avocado
  • 1 tsp lucuma
  • 1 cup mixed frozen berries
  • juice 1/2 orange
  • 1 tbsp chia seeds
  • 1 acai sachet/ Serving

Simply blend & voila!

Words by Zsa Zsa Vella

MORE: How Much Do You Really Know About Blood Sugar? | The Latest Way To Tone Your Core

Clean Living Inside And Out

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You’ve been to yoga, gone for a run, polished off a green juice that you were organised enough to prepare the night before (complete with spirulina for a protein hit) and it’s not even 8.30am. You’re feeling pretty smug and rightly so. You’re an absolute heath babe who’s totally mastered this clean living business.

But many neglect the fact that you can continue your clean routine way after your workout. Why spend so much time investing in your health but ignore the care of your biggest organ: your skin? 

Here is some science for you (everyone loves the science bit): your skin’s ability to absorb is affected by several factors which include temperature, hydration and blood flow. Changes in all three of these things are the direct result of exercise; your skin heats up, you produce moisture to keep cool, blood circulation is increased. So that post-pilates glow (or puddle, as is often the case with us) equates to skin that is ready to absorb whatever you slather over it. 

The perfect way to take advantage of this is to use beauty products that are full of natural goodness and nutrients after exercising. And luckily for you, we’ve narrowed down what we think are the top 3 natural beauty must-haves that’ll transform your gym bag:

1. A DIY, in-shower moisturiser that we promise will take you no more than 20 minutes to whip up (and you’ll be thanking us for the rest of your life). Simply melt 50g of coconut oil and stir in 4 drops of Lavender Essential Oil and 4 drops of Tea Tree Essential Oil. Decant into a pot and place in the fridge to cool. Once showered, apply liberally and rinse off. Lavender is fantastic for sore and aching muscles and tea tree is antibacterial which will help remove grime and prevent post-workout breakouts. Coconut oil is extremely moisturising and your skin, at its super-absorbant best, will be supple, soft and silky.

2. Not into making your own? John Masters Organics can help you out with their Rosemary and Arnica body wash. Rosemary helps to improve circulation and arnica is a known muscle relaxant. Plus you can be safe in the knowledge that John Masters don’t use any toxic nasties. Only the best for your skin to absorb!

3. Dr Haushka Birch Energising Arnica Body Oil. A powerful combination of natural oils make this stuff a winner. Jojoba oil will help balance your skin’s sebum levels, which is great to help with acne, but will equally restore any moisture lost. Good old arnica pops up again to limber up stiff limbs. 

Words by Elsie & Dominika – Founders of Clean Beauty Co www.cleanbeautyco.com

Instagram @cleanbeautyco |Facebook Cleanbeautyco 

The Instagram Yogi’s We’re Loving Now

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If you’re a seasoned follower of Hip & Healthy, you’ll know we have a serious love for instagram. Whether we’re looking for some workout motivation, recipe ideas or outfit inspiration; before search engine seeking, we scroll. Over the next few weeks, we’ll be letting you in on our favourite yoga, fitness, foodie, travel and beauty accounts that inspire us; in the hopes that they will inspire you too! First up, the insta-yogi’s we’re loving now…

@steffywhiteyoga

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Deliciously Ella’s go to yoga-guru, Steffy White has been on our radar for a while now. Her insta-account is our go-to for our daily dose of uplifting inspiration, uber-luxe yoga gear and postures that motivate us to perfect our practice one astavakrasana at a time. Get The Look.

@mind_body_bowl

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Foodie & fitness lover, we can’t get enough of mind_body_bowl right now. Run by the lovely Annie Clarke, mind_body_bowl features an awe-inspiring array of healthy food, London life and yoga to boot! Off to India this month to pursue her yoga teacher training, we can’t wait to see what’s in store for this super balanced babe. Get The Look.

@catmeffan

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Whilst not yoga specific, the gorgeous Cat Meffan has long been our insta-crush when it comes to all things fitness and healthy food. We especially love her yoga focus of late that chronicles her adventures through London and beyond, alongside her nourishing eats and enviable fit-fashion wardrobe. Get The Look.

@yogamelove

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Our number one go-to for all things yoga, fit fashion and all that’s in between, Yoga Me Love is a London based occupational therapist who specializes in special needs, family and kids yoga. Her insta-feed is a colourful concoction of positive vibes, plant based yumminess and beautiful destinations topped off with the most stunning yoga poses that inspire us to get our om on! Get The Look.

 @tarastiles

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We’ve been following Tara Stiles for years now and her enthusiasm and passion for all things yoga and wellness has never failed to inspire us. If it’s an upbeat fun-loving vibe you’re missing on your daily scroll, then Tara’s IG is what you need on your feed. Keep your eyes peeled for a top-secret collaboration between Tara Stiles X Hip & Healthy later this month.

Follow us on Instagram here

Words by Zsa Zsa Vella 

MORE: Coconut & Raspberry Chia Pudding | How To Balance Your Hormones

 

How To Love The Skin You’re In

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Here at Hip & Healthy, we’re all about encouraging you, our lovely tribe, to be the best versions of yourselves. Never will we preach a singular form of beauty, body, diet or workout. Instead, we make it our mission to inspire and encourage you to embrace who you are and choose to see what you love about yourselves as opposed to your self-perceived flaws. Whilst we know ourselves that doing so can sometimes be a challenge (and believe us, Victoria Secret supermodels even have their ‘bad’ days), this week we’ve compiled our top 5 ways to learn to love the skin you’re in. Read on for our prescription…

Accept yourself in the present

Arguably the most difficult thing to do, accepting where you are in the present is key if a happy and fulfilling life is what you desire. It doesn’t matter where you are in your health journey – just starting out or far along the road – sometimes it can be difficult to acknowledge just how far you’ve come and all too overwhelming to acknowledge just how far you have to go. If you’re yet to master the skill of self-acceptance, you will never be good enough for yourself, and this is really no way to live! In a nutshell, to make any lasting change you must accept where you are now. Just remember, it’s impossible to hate your body into lasting change. Practise this mantra: I love and accept myself unconditionally.

Find a workout you love

If you hate your current workout regime, its not very likely you’ll stick at it. If you hate running despite numerous attempts to get into it, try spinning instead. If you find yoga boring, switch to pilates. There really are so many options out there so whatever you do, don’t give up! Instead, shift your focus on getting fit doing something you love. Whether that’s dancing, yoga, powerwalking, whatever tickles your fancy – make it your mission to explore and discover the workout/s that you love and stick to them instead.

Ditch the diet

We dedicated an article to this a few weeks back (read it here) but it’s such an important point we think it deserves a special mention. Diets don’t work, period. Plus they’re mostly always boring, bland, repetitive and restrictive. Instead, learn to tune into your natural hunger and satiety signals and eat in a way that works for you. Whether you prefer 3 big meals, smaller meals interspersed throughout the day or a mixture of the two, it’s all about finding out what works for you! Also, if you have a sweet tooth it’s totally fine to have a small treat every single day! We mostly always treat ourselves to a few squares of raw chocolate or a homemade treat, and this is totally fine! Deprivation and restriction are the absolute worst things you can do when it comes to your diet so treat yo’ self!

Focus on the good

Sure, there are things all of us would like to change about ourselves, but it’s not going to do you any good to dwell on them. Instead, focus on the things you like about yourself, and don’t just make this body focused! For starters, the fact that you’re willing to become the best version of you will inevitably inspire all of those around you! Additionally, take into account the little things you do that make a difference in someone else’s life, shifting your focus from yourself to your impact on others. Do you make a conscious effort to give back? To support others in need? We’re almost certain that there are many things that you do that inspire, motivate and support those around you, so give yourself some credit!

Make a change

If a change is what you think you need, make sure you’re being realistic about it. As mentioned above, if you’re yet to master the skill of self-acceptance, feeling 100% content within your own skin will pose a bit of a challenge. If you’ve been slacking off on the workout front, Sunday food prep sessions are a distant memory and your grocery haul is lacking in the fruit and veg department, then it’s probably time to set some doable goals to get yourself back on track. Start with scheduling in your workouts like you would meetings, set some time aside to organise healthy lunches for the work week and make up a batch of energy balls to snack on throughout the week. For healthy recipe and workout ideas, check out the links below.

By Zsa Zsa Vella

HEALTHY RECIPES | FITNESS INSPIRATION

Spin In Style With Our Activewear Essentials

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Spinning is all the rage right now, with new studios cropping up left right and centre offering a whole host of different and dynamic classes, it’s safe to say that spin is in. Read on for how we ensure we’re always spinning in style…

The Fashion-Meets-Functional Leggings

PRISMSPORT Marble Leggings: Marble is seriously trending right now and what better way to channel the universal love than on your activewear! New to H&H, New York based brand PRISMSPORT have given their classic leggings a twist with this fun printed design. Offering a sleek ankle length and an effortless fitted shape, additional features include flat lock side seams that prevent the dreaded chafing that spin regulars will know all too well. We love the wide, reinforced waistband for its curve smoothing qualities and best of all, the waistband is roll down proof! So we can assure you that no butt cracks will be on show mid-ride!

Lucas Hugh Nordica Leggings in Midnight: Featuring a firmly supportive fused waistband, an inner support layer and tight-weave compression fabric to lift, sculpt and define. Additional features include inner thigh and knee ventilation panels to keep you cool whilst you pedal. With metallic gold details, pinhole mesh and a zip key pocket to the reverse, these gorgeous leggings are sports-luxe at its finest.

The Cream Of The Crops

Laurie Nouchka Voga Print Crop: When it comes to spin sessions, crop tops are the way to go. Fully lined with Italian made eurojersey sensitive fabric, this limited edition, hand drawn print bra offers extraordinary performance and breathability ideal for that sweaty spin session. Super flattering, this crop will add a whole lot of sass to your spin session.

Tully Lou Nomad Crop: Exclusive to Hip & Healthy, this super luxe crop by Tully Lou featuring a high neck and super cool mesh detail is as supportive as it is fashionable. Perfect for all high impact sports and spin alike, this stylish addition to your spin attire will give you that extra boost of confidence to push yourself to go that extra mile.

PRISMSPORT Marble Bra: This bra really does offer it all – comfort, style, functionality and… marble! Sporting a classic racer back that provides full coverage, this clever crop comes with removable bra pads so you can choose your level of support and comfort, enhanced by the soft elastic band and wide straps. Perfect for getting your sweat on in spin, the mesh back adds the non-negotiable breathability factor we look for in all of our high intensity workout wear.

The Inspirational Tank

Five Feathers Fearless Tank: Loosely fit and featuring luxuriously soft fabric, this tank is a great one for throwing over a colourful crop or worn to make a statement as the feature piece of a paired down ensemble. Be an instant inspiration to others thanks to the inspirational slogan emblazoned upon the front; just be sure to practice what you preach mid-spin – embrace your inner strength and be fearless!

The Must-Have Accessory

S’WELL Smokey Quartz Water Bottle: If one things for sure, it’s that you cannot partake in a spin class without a bottle of water in easy reach. Simple, elegant and unisex – this textured grey eco friendly bottle is BPA free and made with non-leaching stainless steel. An added bonus is the vacuum-sealed screw cap which keeps drinks fresh and cold so you can stay cool and hydrated all spin long.

Words by Zsa Zsa Vella

Image: @kristaperez

MORE: Post Workout Power Snacks | The Activewear Trends You Need To Know

 

Transition Zone ‘s Revolutionary 25 Minute Workout

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Who has time for long, drawn out fitness sessions? No one who frequents Transition Zone, south-west London’s hottest boutique studio. Here the timetable is filled with uncompromisingly challenging workouts that can be done in less than half an hour. And the king of sweat results? HIT Power Plate.

Claire Finlay, Transition Zone’s founder, has amalgamated high intensity training (HIT) protocols with leading edge industry disciplines to ensure fitness is no longer a chore. The results are so impressive that the studio is now a HIT Power Plate destination with waiting-list classes, supermodel fans and a team of expert instructors. Over the past six years Claire has been fine-tuning the session to become even more results orientated, more seamless and more unique. It is, say her clients, a class like no other and one that other studios simply can’t match. Claire attests that vibration training is the perfect workout for time strapped clients who just want to get ripped in record time. It’s also, she says, insanely good for regaining strength in your pelvic floor. Killer guns and tighter downstairs? Amen to that.

If you thought Power Plate was a modern take on those fat-jiggling belts from the 70s, think again. Anyone who dismisses this supercharged full body workout as passive exercise clearly doesn’t know what they’re doing. In the hands of Transition Zone’s experts, a 25-minute vibration training class burns around 300 calories (equal to a 60-90 minute gym session) and pushes every major muscle group to the max. These aren’t wild, unsubstantiated claims either. More than 200 studies have shown, when used regularly as part of a healthy lifestyle, Power Plate can help provide an impressive range of fitness benefits, including: improved muscle tone, heightened endurance, increased coordination, reduced body fat, enhanced metabolism and strengthened cardiovascular systems. The patented platform works by vibrating in three different directions which puts your body slightly out of balance and triggers 35-50 reflexive muscle contractions per second. The upshot is that, in an effort to regain stability, your body utilises more muscle fibres which amplifies the effectiveness of exercises performed on the plate. If you thought planks were hard enough, try doing them on an oscillating platform. No wonder professional athletes have been using it for years – Serena Williams, Rafael Nedal, Sarah Hammer and the Chicago Bulls are die-hard fans.

Sessions are short so every minute counts and there’s a real sense of flow between the exercises that you’re asked to perform. Instructors add in weights, kettlebells, medicine balls and PRIMAL exercises such as mountain climbing to ensure calories are torched, muscles are sculpted and metabolism stays high. With only four people maximum in any one class, there’s absolutely no opportunity to hide or slacken off the pace. Transition Zone have been offering HIT Power Plate for some six years. In that time they’ve coached endurance cyclists, Iron Man participants and marathon runners, and more than a few new mums. All of them agree, no other class in London comes even close.

Words: Emma Bardwell

Website: www.emmabardwell.com | IG: @eightypercentclean

Image: Nike

MORE: Get The Recipe: Raw Pad Thai | FITSPO Livia’s Kitchen

Introducing The Viking Method

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The Viking Method is a unique, highly functional training method that uses very specific exercises paired up in a certain way to force you to fire up more muscle fibres, utilise more oxygen and energy and burn fat like there is no tomorrow. It uses hormones; activating the good ones and de-activating the bad ones which is crucial. It is not all about looking a certain way, it is more about feeling a certain way. Powerful. Confident. Quick. Strong. Agile. It’s about not caring anymore what others think of you. We impress ourselves. Not others. This is The Viking Method.

The Hormones

You have 6 fat burning hormones (like growth hormone) and 3 fat storing hormones (like insulin). These two groups cannot be fully activated at the same time, which means when one fat storing hormone is activated, it will de-activate all of your fat burning hormones. The fat burning hormones are also anti-ageing, de-stressing and lean tissue building. In the Viking Method we train and eat to switch on the good hormones and switch off the bad.

As you eat or drink sugar/carbs, your fat storing hormone Insulin gets activated. When we train we do not want that to be working. Therefore we believe it is crucial that 90 minutes before training no sugar/carbs are consumed (no matter have complex the carbs are), so no banana before training! Switch to protein and fat pre-workout instead.

The Training

In the Viking Method we utilize every single muscle fibre in each muscle. We focus on the fast twitch muscles, that work without oxygen, are powerful but cannot last long. We include very specific exercises that we pair in a certain way; a cardio functional exercise followed by a more static functional exercise, done within a certain timeframe. This is what forces you to utilize more energy and oxygen and activates the growth hormone; the king of fat burning. The growth hormone can only be activated through truly high intensity training. Normal training or like its called ‘training in the fat burning zone, where you can always hold up a conversation’ is not good enough. This training creates an after burn that easier training does not. It raises your metabolic rate which means you will be burning fat long after you stopped training. In order to keep this higher rate up, we believe in never going longer than 48 hours in between sessions as after that time it will start to drop. The rule is when you train you should always be uncomfortable. It should always be hard. Sweating buckets!

We really focus on the right core work in the Viking Method. No lying core crunches, no weird core machines. We make you work your core as the centre of your body. As the connector. The glue that keeps you together. Using your core this way will make it extremely strong.

The Viking Evolution

What makes ‘The Viking Method’ truly different is that we do not just train for our looks, we train for power, agility and for inner and outer strength. To build self confidence, as well as mental and physical contentment.

For this reason we have created ‘The Viking Evolution’.

When you sign up for Valhalla, the Viking Online Training World, you begin with the first ‘Evolution Challenge’, this is how we measure your progress. Instead of having before and after pictures; which is no true indicator of how much greater you have become, brings about endless bodily scrutiny and only a fleeting ego boost, we measure before and after development based solely on your performance levels.

The program begins with your First Evolution Challenge, you will be assigned 2 exercises each to be repeated continuously for a specific amount of minutes. The number of sets you managed to complete is recorded, exactly the same challenge will be repeated at the end of your first Viking Training month for you to see the enormity of your improvement, you will be blown away by how much stronger, faster and more powerful you have become!

This is the vital shift we are making, we are shifting the importance of external appreciation to internal satisfaction. Training to impress ourselves, not others. This is a movement you need to be part off. ‘The Viking Evolution Challenges is about total empowerment, breaking through all obstacles, standing tall and full of greatness knowing you did this. you worked for this. you achieved this, and you deserve this. Once you make this shift it changes you forever. Your power will be unleashed. You will become a force to be reckoned with. You will say “I have evolved”.

The Viking Method Clothing Line

 In ancient Viking times the Norse Rune Alphabet, was known to carry great mystical power. They believed that you could manifest whatever you wanted in your life by carving the appropriate rune into an object and keeping it close.

The Viking Method symbol is made up of three runes representing Power, Wisdom and Courage. These runes have been carved into each item of the Viking Method training wear, therefore as you train they will become manifested in you. The roaring Power that you will set free, the Courage of pushing through all mental boundaries and the Wisdom to know that you can achieve any goal you set for yourself.

The ancient Viking power will flow through your veins like an unbreakable chain of energy. You will be undefeatable. You will be a Viking.

Words by Svava Sigbertsdottir, founder of The Viking Method

MORE: Post Workout Power Snacks | How To Ditch The Diet

Our Favourite Vegan + Raw Sweet Treats

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Here at Hip & Healthy we’re all about balance! We tend to live by the 80/20 philosophy, basing our day to day on 80% healthy, nourishing and nutritious foods and 20% on treat food! However the treat food we refer to, whilst naughty in nature, is still always free from unrefined sugar – our number one no-no when it comes to our weekly treat haul. Favouring wholefood sweeteners such as coconut sugar, lucuma and dates, the following goodies are just as yummy (we think more so) than their less nutritious counterparts. Get munching…

Well + Happy

If you’re a wholefood plantbased lover like us, get Well + Happy on your radar. Recently we had the opportunity to try an appetising array of their delicious and (somewhat surprisingly) nutritious goodies that we can’t stop boasting about to all our friends and family who think healthy food can’t possibly be as tasty as it’s unhealthy rivals. With a selection of goodies on offer, we had the honour of sampling out some of Well + Happy’s star offerings including the yummiest salted caramel slice, carrot cake muffin with lemon frosting and raw bounty bar, which we washed down with the creamiest medicinal mushroom, turmeric, and cinnamon latte made with tiger nut milk. We’re so excited for their store opening in Richmond later this year! Watch this space.

Raw Halo

Meg, the founder of Raw Halo used to be a total chocolate lover – but this posed a bit of a problem when she decided to curb her sugar addiction and cut out all refined sugars. That’s when Raw Halo, an organic raw chocolate company free from refined sugars was born. Instead, they only use coconut sugar and lucuma powder – a ground dried fruit – to sweeten their chocolates. Raw Halo has a dark and mylk line consisting of taste-bud tantalizing flavours like pure dark, dark + nibs, dark + sour cherry & almond, dark + sweet orange, pure mylk, mylk + crispies, mylk + goji berry & vanilla, mylk + pink Himalayan salt, and mylk + salted caramel. All of their chocolates are vegan, except the mylk + salted caramel which uses raw dairy cream for the caramel. Meg really knows how to make having a treat while eating super clean possible!

Hen’s Clean Cakes

Henrietta is a trained pastry chef who has worked in multiple award winning kitchens. Growing up in the countryside surrounded by beautiful and nourishing food, from a young age, she developed an appreciation for the goodness food can provide us with. After speaking with many clients she realized that there was a huge shift in people transitioning into a healthier lifestyle with limited gluten, dairy, and refined sugars. It was this that inspired her to start up her own clean cake company, Hen’s Clean Cakes. Now you won’t find Henrietta using gluten, dairy, or refined sugar in her homemade goodies, but instead whipping up the most nourishing treats like fig, banana, and dark chocolate sprouted buckwheat loaf-cake with activated hazelnut cacao spread or a matcha-moringa blueberry and lime layer cake that is to die for!

 Emily Fruit Crisps

Much of the snack foods we eat today are lacking in nutrients, so nothing makes us happier than discovering a new product that really packs a nutritional punch. Emily Fruit Crisps was started by two friends who on a trip to the Far East discovered the coolest technique to make crisps from fruit whilst preserving all of the goodness in tact. With nothing added but a bit of non-hydrogenated vegetable oil, we’ve been keeping a stash in our desk drawers to munch on when those afternoon cravings for something sweet arise. It comes as no surprise that the apple variety won a gold star at the 2015 Great Taste Award! We love!

Words by Isabella Stelle 

MORE: The Best Raw Eateries In London | How To Balance Your Hormones 

Alternative Yoga Classes We’re Loving Now

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Here at Hip & Healthy we’re yogi’s through and through. However, we often hear people saying that they find it difficult to stay committed to their yoga practise due to boredom, difficulty focusing and the lack of sweat that sometimes accompanies the gentler style of classes. If you’ve ever suffered from an aversion to yoga or are simply looking to change up your practise, we can assure you these alternative yoga styles will keep you coming back for more. Here’s how we like to mix it up…

Hip Hop Yoga

If you find yourself distracted during yoga and constantly wanting to melt into that lovely shavasana, Hip Hop Yoga is calling your name. We recently attended a Hip Hop Yoga session led by the amazing Julie Montagu. Before the class we were unsure of what we were getting ourselves into, however it turned out to be an awesome flow class with the most energetic hip hop playlist that kept us ultra motivated throughout. A must-try for upbeat music lovers and hip hop enthusiasts alike!

Antigravity Yoga

Virgin Active has picked up on the antigravity trend and is bringing this acrobatic practise to their gyms throughout London. We attended a class at their stunning new Walbrook Club and its is safe to say that this class is one of the more challenging practises. However, whilst it may be significantly more difficult than your basic mat class, expect to leave feeling as long and as lengthened as can be. The class takes place using an antigravity hammock that realigns the compression in our bodies from gravity. It sounds intense but the instructors are always there to help and with their guidance – you truly feel like a ballerina floating in the air whilst holding the most amazing poses.

Voga

You may be wondering what the heck Voga is, as we were too! Founder Juliet Murrell likes to describe it as Yoga with sass – which embodies it perfectly. This fast pace yoga class integrates the fun and super stylized 80’s dancing technique of ‘vogueing’. This class is so light-hearted and fun, but thanks to its quick transitions and funky poses you will really get your sweat on. If you are not so keen on exercise right now with the change of season, this is the perfect activity to do with some friends. You will definitely have a laugh and leave feeling great!

 Hotpod Yoga

With its roots in Vinyasa flow, Hotpod Yoga is a form of a hot yoga that takes place in an environment heated to 37 degrees. Combining a dynamic flow with postures made all the more achievable thanks to a newfound flexibility that the heat enables the body to experience, Hotpod Yoga is a great way to take your practise to a new level. Housed in architecturally designed inflatable pods, if you love bikram yoga but are looking to change it up a little, give a Hotpod class a try.

Words by Isabella Stelle 

MORE: Beat The 4pm Slump |Eat For Autumn

 

Fitspiration: Livia’s Kitchen

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Founder of Livia’s Kitchen 26 year old Olivia Wollenberg, has made life a little sweeter with her hip and certainly healthy range of sugar free, wheat free crumbles. Recently named by Elle Magazine as one of 30 most influential game changers under 30, we caught up with the entrepreneur to find out a little more about her inspirations, and what’s in store for the future.

What is your favourite go to ingredient when baking or cooking?

This is a tough question as there are a few ingredients I could just not live without, but if I had to choose one I think it would be oats. They are such an amazing ingredient for both taste and nutritional values.

Where did the idea for your crumbles come from? Why crumbles and not another dessert?

Crumbles have always been one of my favourite desserts, so when I was diagnosed with many intolerances at the beginning of last year I started searching online for recipes that would allow me to recreate the dessert I had always loved whilst fitting with my new way of eating. After a few experiments, I served up a crumble for my family and friends, and they all said it was one of the best crumbles they had ever had, which showed me that desserts really can be made in a better and healthier way without having to compromise on taste.

I decided to stick with crumbles for my first project, as they are a widely popular dessert and so traditionally British. Everyone loves an apple crumble, and mine is just that with a little nutritional twist!

It was important to me to create something delicious and indulgent and crumbles allowed me to do just that! What is also so special about the crumbles is that they make the perfect breakfast as well as dessert. Since they are just simply made with fresh fruit and a granola type topping, they are a brilliant morning option!

What is your favourite superfood?

My favourite superfood would probably have to be maca. I love the caramel flavour of it and it just goes so well in so many recipes.

Favourite healthy cafe in London?

I like the Good Life Eatery and Ethos if I’m looking for something savoury!

What is your favourite workout?

I really enjoy classes that are quite high intensity and make you work up a sweat! Two of my favourites at the moment are Psycle and Body Combat.

How do you find balance in stressful day-to-day life?

I think one thing that I have learnt in the year since starting up Livia’s Kitchen is how important it is to take time out. When you are running a start-up company there is always so much going on and keeping on top of it all can be really tiring! To find balance amongst this I like to ensure that every day I have at least an hour or two where I just switch off and focus on something other than the business. Sometimes I do this by going to an exercise class or going for dinner with my friends. What has helped me so much in finding this balance is having employed two girls who work full-time for me now and have become an integral part of the team. They are so dedicated and have taken huge amounts of pressure off of me. Although my working hours are still crazy, the days never seem quite as manic since having them around.

Who is your fitspiration?

Gosh, I don’t actually think I have one. I don’t like to compare my body or health to anyone else’s. I think comparisons can be dangerous and so I don’t actually look up to anyone in terms of fitness. I know what works for my body and I strive to ensure I always push myself to feel my best, not to conform to someone else or the ‘perfect’ body

Do you feel pressure from society to look a certain way being in the health industry? 

I can see that this could definitely be an issue that may affect those who work in the industry or who are aspiring to do so, especially with the prevalence of it now on social media! For me, having felt so ill for so long, the way I feel within myself remains the most important thing; it is on this, that I tend to judge my wellbeing as opposed to achieving a certain image. I think it is vital to listen to your body and exercise and eat in a way that suits you and makes you feel your best and not to give in to any sort of pressure to be or look a certain way. The message that I and many of my friends in the industry are hopefully spreading is that what is important is to be STRONG NOT SKINNY. I have always had a very healthy appetite and although my jeans sometimes feel a little tighter than I would like, I don’t ever concern myself with negative feelings about it. I know I eat well, and enjoy my food enormously and so I wouldn’t change how I look. We all know how much I love something sweet, and if that means I am not stick thin then that is absolutely okay with me!

What’s your favourite snack other than crumble?

A lot of baking goes on in my house as we are always experimenting with recipes for the blog, so there tends to always be some sort of sweet treat lying around! I have at least a bite of something sweet and delicious each day (usually a little more than just a bite). My favourite at the moment is my carrot cake that I can’t get enough of. I love making that recipe into cupcakes too for a smaller bite!

What is your favourite crumble flavour?

This changes a lot and depends on the time of the day too! If it is for breakfast then I tend to go for banana or berry but apple is probably my all-time favourite, I just can’t get enough of the maca.

Who is your role model?

Cliché as it may sound; my role models are my mum and dad. My mum had devoted her life to looking after my sisters and I and is the most generous, determined and kindest woman I know. Her ability to cope with whatever life throws at her has really helped me to remain calm and work through any obstacles that come my way. My dad founded his own company and it is his passion for business and amazing way of approaching it that inspired me to take a similar path. His support has been infinitely helpful in getting me to where I am now.

How does it feel to be named by ELLE as one of the 30 most influential women under 30?

It is such a huge honour and I honestly can’t quite believe it! It is less than a year since I started trading so to be considered one of the most influential women under 30 by one of the most reputable magazines is just crazy to me. It just really goes to show that hard work pays off.

Words of advice for entrepreneurs who want to start their own company in the health industry?
I think some general advice I would give to people starting up a company is learning the art of delegation! It is so important to be able to share the work-load in order to give the best of yourself to everything you do and to still have time to socialise and switch off. It is so easy when you are building a company that you are passionate about, to get so absorbed by it that you end up run down and exhausted. As well as the art of delegation, I think it is vital to be able to be able to learn quickly from mistakes made, and recognise that it is normal for bumps in the road to occur. It is inevitable that things will go wrong and you will face various hurdles. The important thing is not to be disheartened by this but rather being able to bounce back stronger and better.

What’s next for Livias Kitchen?

There are so many things in store for Livia’s Kitchen! I am currently working on a new range of products, which I hope to have in shops later this year. I would also absolutely love to get my crumbles and any future products into some larger retailers in the next few months so that I can spread the love for healthy desserts nationwide and, fingers crossed, one day extend this to worldwide. We are also working on a YouTube channel at the moment to show everyone some more of what is going on behind the scenes as well as of course some recipe videos.

Words by Georgia Barnett 

MORE FITSPO’s: Deliciously Ella | Madeleine Shaw 

 

Post-Workout Power Snacks

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When it comes to being healthy, fitness and nutrition go hand in hand. Whilst the latest fad diet or exercise regime might preach otherwise, we’re here to tell you that you really can’t have one without the other, especially when optimal health and fitness is what you’re striving towards! Whilst it may seem counter-productive to eat straight after your workout, doing so is absolutely essential. Food is your body’s fuel needed after a workout to build and repair your muscles, broken down from exercise exertion. It is this breaking down and building up process that is what leads to stronger muscles and a leaner bod, so whatever you do, don’t skimp on the after exercise refuel! With this in mind, we thought we’d give you a little insight into what we eat post-workout to really reap the most out of our sweat sessions.

Almond butter & Banana on oatcakes: When fuelling up post workout, combining adequate protein with carbohydrates is key! For a quick and easy way to get in all the right macros to help repair those worn out muscles, a quick and easy snack of almond butter and banana on a few oatcakes will do the trick! Try out this sugar free almond butter recipe for the homemade version we always have on hand.

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Energy Balls: We always keep a fresh stash of energy balls in our gym bags (also desk drawers, handbags, anywhere really!) as they truly are the perfect bite sized snack to reach for when making something more substantial is out of the question. The combo of nuts and dried fruit provides a quick burst of energy which will stay with you until your next meal, thanks to the addition of protein rich nuts which steady out blood sugar levels that fruit on its own would raise too quickly. Our faves? These Superfood Chocolate Energy Balls or these Chocolate and Coconut Energy Balls.

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Coconut chia seed pudding: If you’re a before breakfast exerciser or tend to crave something more substantial post workout, then this super energising Coconut Chia Seed Pudding is for you. As easy as grabbing from the fridge, we like to make up a serving the night before to dig into the next day hassle free. Full of healthy fats and plant based protein guaranteed to keep you fuller for longer, try this after your next early morning workout and feel the difference!

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Pea puree & an egg on a brown rice cake: For our savoury snacking lovers out there, this is the post-workout power snack for you. Rich in protein, carbs and with the addition of some green goodness, you really can’t get much better than this when it comes to post-workout nourishment. Simply spread a brown rice cake with the pea puree featured in this recipe, top with a fried egg and you’re set! For our plant-based Hip & Healthies out there, replace the egg with a few slices of tempeh lightly sautéed in tamari for a vegan version we love.

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Power smoothie: Last but not least, this power smoothie is undoubtedly true to its namesake. Combining potassium and carbohydrate rich banana with energy restoring dates, joint-loving calcium rich chia seeds, protein rich cashew nuts and blood sugar regulating cinnamon, you can’t go wrong with this post-workout power snack! Substantial enough to be enjoyed as breakfast alone, we find this smoothie a great in between lunch and dinner energizer to ward of the not-so-healthy late afternoon munchies. Get the recipe here.

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Words by Zsa Zsa Vella

More: Why Women Should Lift Weights | The Activewear Trends You Need To Know

 

 

The Autumn Activewear Edit

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The seasons change calls for one thing, an updated activewear wardrobe! With autumn well and truly here, we’ve rounded up a selection of our autumnal activewear essentials so you can be sure you’re sweating in style this season.

The Long Sleeved Top

Our number one autumn activewear essential, the long sleeved top is our non negotiable in the cooler months. The perfect layering piece for chilly morning runs, try one of HPE’s Cross Seamless Zip Tops, which feature UV protection, ribbed cuffs and cosy thumb holes! Additionally PRISMSPORT ‘s Long Sleeved Running Top is another piece we love throwing over out pilates gear on a chilly autumnal day. Super soft and ultra luxe, we’ve been pairing ours with our Light Heather Leggings for the coziest duo.

The Body

Unassumingly versatile, a classic body is the perfect trans-seasonal addition to any active girls wardrobe. This sports-chic version from Swedish brand Rivia Sports encapsulates scandi cool at its best. We love wearing ours to yoga as it prevents any unwanted butt crack episodes, meaning you can focus more on perfecting your downward dog than pulling up your leggings! We’ve also been known to pair ours with a blazer and a pair of ankle boots for a casual day time look – très chic!

The Colour Flash

This summer we were all about colour, and lots of it! But as we move into the cooler months, we are finding ourselves favouring a less dramatic aesthetic, opting for flashes of colour as opposed to the whole shebang. We’ve been embracing the look by alternating our Lucas Hugh’s Nordica Leggings in midnight (be sure to pair it with the matching crop) with PRISMSPORT’s Rio legging – both which offer a classic style with a hint of autumnal cool.

GET YOUR DOSE OF AUTUMNAL ACTIVEWEAR HERE