FITSPIRATION: Kayla Itsines!

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At just 23 years old, Australian personal trainer Kayla Itsines has become a squatting sensation. With over 3.5 million instagram followers, and a dedicated army of fans known as #kaylas army, this fitness guru is taking over the workout world one box jump at a time. An alternative to slogging in the gym; her revolutionary 28 minute fuss-free workouts as part of her Bikini Body Guides  have helped females worldwide to not only transform their bodies in 12 weeks or less, but to learn to love the skin they’re in. Through dedication, patience and confidence, she insists you really can achieve the body of your dreams.

Recently completing a whirlwind world tour, the beauty brought her bikini body bible to life, inviting thousands of women to join her bootcamp sessions at venues in different cities across the globe. We caught up with Kayla in London, to find out more about a day in the life of one of our favourite Fitspirations!

 You are such a role model for thousands of women all over the world, how does that feel?

It feels amazing! I had no idea that I would be ever be in this position, but I feel honored and blessed to have the opportunity to educate and motivate women from all across the world. I have loved watching BBG girls become role models to each other because they are all REAL women with REAL stories achieving REAL results. I am truly blessed to be part of such a supportive and inspirational community of women. I have, and always will be 100% honest with my followers. My social media accounts, blog and website are platforms women can always visit and know that the advice I’m giving is genuine and true.

What do you do to relax and have down time to focus on yourself?

I cannot emphasis how important it is to listen to your body, particularly when you are unwell or feeling run down. To relax and rest, I run a hot bath with muscle relaxing salts or sometimes get a massage to reduce tension in my muscles. I also try and go to bed a little earlier. Having said that, when it comes to taking a break from exercise, it is important to remember the difference between needing to rest and saying that you “can’t be bothered”!

What is your daily routine?

My daily routine is not that different to anyone else. I run my bootcamp session twice a day, and then take Ace and TJ (my two Siberian Huskies) for a walk. I then fit my 28-minute resistance training session whenever I have spare time throughout the day. Depending on my commitments, this may be early in the day, midday or at night. As my training method only takes up 2% of my day, it is very easy for me to fit it into my busy schedule. When it comes to training, I personally believe that less is more. Overtraining can put your body under lots of stress, which potentially makes it more difficult to achieve the results you aspire for. Girls should know that they don’t need to spend hours in the gym every day. Listen to your body and remain active with a realistic routine that you can maintain long term.

What do you eat on a cheat day?

I don’t have a ‘cheat’ day, I stand by and encourage a wholesome diet incorporating foods from all 5 food groups as shown in my H.E.L.P also known as my Healthy Eating Lifestyle Plan. Eating many different foods from all these food groups, plus the occasional treat, helps maintain a healthy, well balanced diet, providing your body with adequate nutrition. I believe the reason your body craves certain foods is because you are not giving your body the nutrients and fuel it needed to begin with. Listen to your bodies natural appetite signals and if you feel like something sweet, don’t deprive yourself of it, enjoy portion controlled quantities and when you eat it, sit down and thoroughly enjoy it.

How do you bounce back after a bad day and what advice would you give to those who have fallen off the bandwagon and can’t seem to motivate themselves to pick themselves up?

Don’t think of it as a “bad” day and remember you’re not the only one – it can happen to everyone! Living a healthy balanced life isnt about being on a ‘diet’ or taking a ‘quick fix’, it’s about being active, healthy and realistic. A realistic healthy lifestyle doesn’t have an end date, so its completely normal to have a day where you indulge a little. All women deserve to feel confident and fit all year around – not just for a special occasion or a month or two over summer. Feeling fit and healthy is a lifestyle choice, so it is important to establish a routine that works for YOU and one that you can maintain all 12 months of the year. A tip would be to remind yourself why you have started, take progress photos and remember that you are doing this to be a healthier version of YOU.

What are your favourite beauty essentials?

I don’t really have a long list of beauty essentials but my personal favourite would be Cetaphil Skin Cleanser followed by Olay Complete Defence Daily UV moisturising lotion.

We are nut butter crazy in England, what is your nut butter of choice?

I love using nut butters when cooking or as an addition to a snack during the day, as they boost the nutrient content of my meals. My favourite would have to be almond butter as it is packed with healthy fats, good protein and dietary fibre.

I absolutely fell in love with Melbourne when I lived there, the lifestyle and the great energy are infectious – which is your favourite City you have toured so far and why?

I couldn’t pick a favourite! The last 12 months have included so many exciting moments during both my Australian Tour and World Tour. I will never forget walking on stage at Basketball City in New York City in front of 4,000 girls. I was completely blown away that so many girls had travelled from all over New York and the USA to come and train with me! It was a very overwhelming experience and I feel extremely lucky to be able to not only train, but meet all these beautiful girls in person.

What’s your next step career wise?

I have just translated my Bikini Body Guide to German and there are multiple languages to come during the next few months. So this is a really exciting time for me! Also my online store is becoming bigger with some new products coming soon! Keep an eye on www.kaylaitsines.com for all the exciting things to come.

Three words to live by…

Consistency. Dedication. Confidence

Visit Kaylas website here.

Follow Kayla: @kayla_itsines

Words by Georgia Barnett 

FITSPO: Deliciously Ella | FITSPO: Madeleine Shaw

 

Hip & Healthy Guide To Marrakech

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An amorous couple on the plane asked me where to go when we touch down in Marrakech, her hot pants confirming she hadn’t done much destination homework. Marrakech is no longer the best-kept secret of the bohemian glitterati, Ryan Air and easyJet cleared that right up. If you’re after hot, sunny and cheap you’ll get it but this is a city that ticks so many more boxes.

For many, North Africa can definitely be a large lunge out of the comfort zone but that is what makes it such a thrill to visit. All the differences have to be embraced to enjoy it. The encounters in this city can show you humanity at its most diverse, leaving you with that warm fuzzy feeling we all get from a truly connecting experience with the world.

A heady mix of medina nights and poolside days are what is needed to enjoy this ancient city. H&H have complied a go-to list for tagine heaven, hammam sparkle, yoga, rose gardens and poolside mint tea all in the presence of the dramatic snow dusted Atlas Mountains.

The vibrant colours in Marrakech will get you Insta snappy but #nofilter necessary. Brush up on that GCSE French and pack your white floaty travelling essentials because boho is back, for whatever time you go to Marrakech there will always be someone more hippy than you bartering for baskets in the medina.

Djemaa El Fnaa is the famous square in between the medina and the Koutoubia Mosque, which the new city is designed around. Walking towards the square at night provides an assault on your sense like walking into a battlefield; smoke rising from the tagine pots and drumbeats pounding, the throngs of people huddle around the evening’s entertainment. Ancient Berber storytellers pass on their fables, whilst young men shout out M&S ad slogans to get you to eat at their food stall. Even the Tesco plastic bags provided to carry your authentic purchases, don’t manage to dampen the feeling of mystery and awe that surrounds the souk.

Souk dweller

Numerous branches lead out from the expansive DJemaa El Fnaa into the heart of the old city. Twisting and turning routes offer gateways to different quarters from the pungent leather tannery to the multi-coloured pottery and olive souks. If this is your first time, it’s recommended to hire an authorized guide to show you around. The winding alleyways can spin even the strongest sense of direction off course.

Make sure to stop by Marrakshi Life. New York fashion photographer turned designer Randall Backner fell in love with the city and with the artisans. His collection of hand-woven clothing keeps true to the bohemian essence of the city with an authentic and clean twist. Housed in the same renovated riad are other gallery shops that designers have taken over to add their take on the colour, creativity and chaos of Marrakech.

Zen And The City

If your trip is all about detox and body work, there is only one yogi to call. Due to her celebrated yoga classes and blissful massages, Aisha Barzaghi is in popular demand. Originally from New Zealand and with over a decade living in Morocco, she is now a fully fledged Marrakshi. Her yoga style is powerful and Astanga based, all levels welcome. Make sure to contact her before you go to ensure she can accommodate you. In between organizing retreats, private sessions at all the luxury hotels and private villas, she makes it work. Find out more here.

If you like the sweat and scrub of a hard work out, you’ll probably want to book a hammam. Your experience will range depending on how local you go. Larger hotels normally have a spa that offers a traditional hammam package, tending to go a little easier on the unsuspecting tourist. A more local vibe will douse you with a bucket, slap you on a hot slab and brush you with a mitt that gets crevice happy. A pleasant mix is the Les Bains des Marrakech, situated just inside the gates to the medina. A narrow entrance which opens out into a well organized series of hot rooms and a beautiful riad space to relax in after you emerge shiny and new.

Food For The Soul.

The Amal training centre for women is one of those wonderful ventures that feeds both your body and your soul. Founded in 2012 by an American woman born and raised in Morocco. The centre has become a popular restaurant and cookery school destination for locals and tourists, whilst housing, training and empowering disadvantaged women. As you sip your citron pressé in the vibrant city garden, the centre is providing long term security for women who, at the end of their time at the Amal centre, will have a reinforced skill set and job placement. Your money could not go to a more direct and worthy initiative, plus the menu is also delicious! Serving two traditional Moroccan and two international dishes every lunchtime. French fries should always come with a side of charity. To support the Amal Centre and find out more click here.

Countryside Disconnected

The farms and fields that surround the centre of the city are as diverse as the medina medley. H&H favourite havens outside of the city are up high in the Atlas and down in the valleys.

The track up to Kasbah Bab Ourika is an adventure in itself, but past the donkey jams, piste pecking chickens and crumbling hillsides – the most wondrous views of the Atlas mountains and the Ourika valley await you. So far removed from the buzz, you disconnect from the noise of the city and reconnect to the huge skies and snow capped mountains surrounding you.

Down the mountain, with an easy drive to the airport is the Beldi Country Club. Sitting in 14 hectares of rustic gardens and endless rows of mutli-coloured roses, one can either visit for the day exploring the gardens, enjoy a delicious poolside lunch and follow the sun around the variety of pools, or you can stay in the newly built hotel which features 28 suites all with a beldi (country) feel.

By Kristina Ducker

@duckerkristina 

H&H GUIDE TO STOCKHOLM | H&H GUIDE TO IBIZA

 

How To Snack Smart On Your Holiday

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Whilst the healthy food movement is definitely making its mark, clean eating on the go can still pose a bit of a challenge. There is nothing worse than being stuck on a plane or train and having hunger hit but no healthy options available. Travel can often dampen your immune system too so you want to be sure you’re packing in as much goodness as possible whilst out and about. We like to make our lives easier by always keeping some of our favourite travel snacks on hand.

Snact: Fruit Jerky

We love fruit for the quick fix it provides when hunger hits, but nobody wants squished fruits in their travel bag. Snact is the perfect solution – they blend and dehydrate surplus fruit that would have otherwise been wasted into the yummiest fruit jerkies. These snacks remind us of the fruit snacks we used to eat as a kid, except these are made of 100% fruit . With no additives or preservatives, these perfectly portable snacks get an A+ in our book!

Alchemy Organic Super Blends: Travel Sachets

Here in London you will never be at lack of a juice or smoothie bar, but in some travel destinations a green juice can be hard to come by. Alchemy Organic makes amazing blends of superfoods that give you a punch of vitamins and antioxidants to keep you healthy on the go. They make small packages with four servings so they are easy to stash in your travel bag and mix into your overnight oats, juice or smoothie. Alchemy Organic makes sure all the stops are covered by offering a Morning Elixir, Energy Elixir, Beauty Elixir or Sport Elixir.

Fossil Fuel: Paleo Snack Bars

These super indulgent tasting bars are so healthy and the perfect fuel to get you going in the morning. Fossil Fuel believes in using only the highest quality ingredients to make their paleo snack bars that provide tons of fuel after any workout, when your tired from your travels, or as a treat that is super clean. Whilst travelling, it is so easy to just opt for that bag of crisps you are passed on the plane, but if you crack open one of these raw bars instead your tummy and body will thank you. The two flavours are Coconut & Cashew and Macadamia & Cacao, with rumour of a new flavour coming out soon!

Pip & Nut: Nut Butter Squeeze Packs

Here at Hip & Healthy we can often be found eating nut butters straight out of the jar with a spoon! The perfect pick me up, a portion of nut butter keeps you super satisfied thanks to the plant-based protein it packs! Try smearing a sachet of Pip&Nut over a piece of fruit for a snacktime pick-me-up, enjoy atop your porridge or simply straight out of the pack! Containing only whole nuts and a pinch of salt, if you’re in the mood for something savoury the Peanut Butter and Almond Butter varieties are your go to, or if you crave something a little sweeter, their Coconut Almond Butter is for you!

Kallo: Quinoa & Seeds Multigrain Cakes with Sunflower, Sesame & Pumpkin Seeds

Whilst travelling, we often find ourselves craving carbohydrates for the quick energy supply they provide – but like to keep it clean, which is often so hard on the road. On our most recent travels, we’ve been indulging our cravings with Kallo’s Multigrain Cakes with Sunflower, Sesame & Pumpkin Seeds. These thins provide you with so much fuel and are bursting with added nutrients thanks to the plant based protein from the quinoa and seeds. They are gluten free so pose a great travel option for those avoiding or intolerant to gluten. Try yours topped with your favourite Pip&Nut nut butter squeeze pack for an easy and transportable breakfast or snack.

Words by Isabella Stelle 

Image: Roxy

ONLINE NUTRITION PLANS WE LOVE | 5 TIPS FOR BEATING JETLAG 

Get Buzzed Smoothie By DRINKmaple

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Love your coffee? Treat yourself to this intoxicatingly healthy version this weekend! This combination of iced coffee blended with DRINKmaple pure maple water, maca, (the energy root from South America), chia seeds (one of the most nutritious ingredients on Earth), vanilla and creamy cashews is super energising, delicious and nutritious.

INGREDIENTS

  • 1/4 cup cold brew coffee
  • 1 cup DRINKmaple
  • 1 tsp maca powder
  • 2 tablespoons chia seeds
  • 2 tablespoons maple syrup
  • 1 tsp vanilla
  • 1/4 cup cashews
  • 1 cup ice

DIRECTIONS

Combine all ingredients in a high-speed blender and enjoy!

Like this recipe? Click here for more healthy foodie ideas!

 

Hip & Healthy August Essentials

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Whilst the sunshine isn’t as consistent as we’d like it to be, we refuse to let the summer spirit sizzle! Read on for a list of our seasonal summer essentials that we won’t be giving up any time soon…

EAT

Summertime Snacking

In the summertime, we’re all about portable eats and treats than can fit perfectly into our gym bags, on-board carry-on and picnic baskets alike. Being super active and always on the go means its not always an option to sit and snack, which is why we rely on Raw Gorilla Munchies for the perfect brekkie on the go or when we’re after a sweet snack and Giving Tree Broccoli Crisps when we’re craving something savoury. Here’s how we enjoy them…

Raw Gorilla Munchies: Providing for a convenient and healthy breakfast or snack on the go, Raw Gorilla Munchies are travel life savours! Within each packet you will find delicous bites of raw granola packed full of amazing ingredients like buckwheat, sprouted seeds, and superfoods that will keep your energy levels up and your stomach satisfied. Available in the perfect sized portions to have alongside a green juice or sprinkled over a coconut yogurt; take your pick from Raw Maca & Cinnamon or Raw Cacao & Lucuma. We love!

Giving Tree Broccoli Crisps: A delicious and nutritious snack or lunch addition on-the-go, here at H&H we are a little bit obsessed with Giving Tree Broccoli Crisps. Whilst they may not sound like the most appealing pick-me-up, these yummy broccoli pieces have been freeze dried – a process that enables nutrients to remain intact! The only other ingredient is cholesterol lowering rice bran oil which gives them a delicious crunch. A creative take on crudités, we like to enjoy ours dipped into a BPA free tupperware of Sweet Potato or Broad Bean Hummus, added to salads as a crouton alternative of sprinkled over soups for added texture.

Shop: In The Hip & Healthy Kitchen 

 

DRINK

Hip, Healthy & Hydrated

Fill&Go: From pre-work yoga classes, meetings and lunchtime runs – during Summer our on-the-go lifestyle means we’re not always in close proximity to a tap or jug. With this in mind, we’ve been glued to our Fill&Go’s this season. The perfect portable size, this clever product by BRITA provides you with filtered h2O and is a great alternative to the plastic store bought bottle of water! Find out how we like to use ours here!

 

More: H&H’s Guide To Toxin Free Living

WEAR

Peace, Love & Yoga

Deliciously Ella Tanks: Here at H&H, we’re a massive fan of Deliciously Ella’s mouth-watering recipes so we were super excited to learn of her activewear and loungewear collection she has recently launched! To make matters even more exciting, we are proud to announce that we are the first official external retailer of her super hip slogan jumpers, tees and t-shirts! Peace, Love & Avocados anyone?

Shop: Deliciously Ella

 

Top Of The Crops

Varley’s Leonie Burgundy Snake Crop: The perfect sports bra to compliment one of Deliciously Ella’s tanks – we are loving this fab sports bra. With its gorgeous cross-strapped back and serpentine sleek style, this crop is a great one to show off underneath a slouchy tank – tres chic!

 

SHOP: Sports Bras

 

CARRY

Motivation On Your Shoulder

Hey! Holla Tote: We love a good gym tote and this one is no exception! The perfect size over-the-shoulder carry-all, right now we’re favouring this version to give us that extra hit of workout motivation when we need it most. Throw in all of the above and you’ve set yourself up for a super Hip & Healthy day!

SHOP: #FitFashion Accessories 

Words by Zsa Zsa Vella

SUPER-SKIN SNACKS | WORKOUTS TO DO BEFORE YOUR BEACH HOLIDAY

Why Drinking Water Is Crucial To Your Workout

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Not seeing the gains you desire from your workouts? We know how frustrating it can be when you feel like you’re putting in all the hard work and not getting the results you think you should be. However, gaining muscle and toning up is an art within itself, that often requires meticulous attention to detail to reach the outcome you’re working towards.

Whilst we all know about the importance of eating clean, consuming sufficient protein and ensuring adequate recovery periods so our muscles can rebuild and grow – what many of us don’t take into account is the effect that insufficient hydration has on our workouts.

Read on for the benefits you can expect by making sure you get your 2L a day!

Sustained Energy

Often struggle to make it through a workout? Even mild cases of dehydration cause a drop in energy levels that are enough to cut your workout short. Water is the driving force of energy production on a cellular level, so with adequate amounts you can expect to feel light, energized and fueled up to make it through your workout without flailing!

More: Eat These Five Foods To Boost Energy

Muscle Building 

Whilst drinking water alone won’t make you gain muscle mass, it will definitely help you achieve the results you do work towards in the gym. Water carries oxygen to the cells of your body, including those of your muscles, enabling them to work harder and longer before fatiguing, helping you to build more muscle than you would otherwise! Additionally, water lubricates your joints, helping them to stay strong and flexible so that your movements are smooth and pain free. Invaluable advice especially if weight lifting is your forte.

More: The Amazing Benefits Of Strength Training

Increased Focus

Do you sometimes struggle to enjoy your yoga class? Or simply avoid it all together? It could be down to your cognitive performance and focus. Whilst here at Hip & Healthy we believe all your workouts require focus and attention (studies have been shown that by doing so you can achieve greater results from your sweat sessions), practises such as yoga are a particularly hard one to master if you’re prone to an extra short attention span. The solution? Yep, you guessed it! Water helps with increasing cognitive function by supplying the brain with the oxygen it needs to work at its best. Drinking 2 L of water a day has been shown to improve congnitive performance by as much as 30% meaning that you’ll be able to master those yoga poses with ease!

Shop: Yoga Wear

Increased Metabolism

Whilst not directly related to exercise performance, a study published in the Journal Clinical Endocrinology and Metabolism found that drinking approx 17oz water can increase metabolic rate by 30 percent, with the effect taking place within 10 minutes of drinking, reaching its maximum 30-40 mins after consumption! And you know what increased metabolism means? Easier fat burning and faster results gained from your workout! Sip away!

More: Boost Your Metabolism With These 5 At Home Exercises

Improved Digestion

To gain muscle and lose fat, adequate digestion of macronutrients (proteins, carbs and fats) is absolutely essential. Ensuring you get your daily water quota means you body has an easier time extracting the nutrients it needs as well as receiving required amounts of oxygen, glucose (energy) and fats into the cells. A dehydrated body does not a happy tummy make! This is because water is crucial in producing saliva and gastric juices to efficiently break down the food we’re eating. Additionally water is super important for our bodies elimination processes and crucial for removing performance inhibiting waste byproducts such as carbon dioxide and lactic acid from working muscles.

More: Beat The Bloat

Words by Zsa Zsa Vella

Our Number One Skincare Secret | How To: Pimp Your Water!

If You Only Do One Thing This Week… Pimp Your Water!

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If you’ve been chugging down your 2 litres of water a day as part of our 10 day water challenge with BRITA – were sure you’ve already noticed some of the amazing health benefits that this daily practise has on energy, skin and even your workouts! Whilst we love a good Fill&Go full of plain old water – sometimes for a little bit of variety and an extra hit of nutrients, we like to spice ours up (literally). Read on for the varieties we’ve been enjoying this week and continue the good work! Happy hydrating!

Blueberries and cinnamon

A super yummy, sweet and sultry combo that we love to sip on after a long day on the move; antioxidant rich blueberries combine with blood sugar regulating and metabolism boosting cinnamon for an after work tipple that will perk you up and keep cravings at bay. Simply add a generous tablespoon of blueberries and a pinch of cinnamon to a glass of cold water. Let sit for half an hour to absorb the flavours before serving up in your favourite mason jar.

Strawberries and mint

Best enjoyed alongside a meal, this revitalizing and refreshing infusion is one of our favourite summer tipples. The lingering taste of sweet strawberries paired with refreshing and digestion enhancing mint, makes this concoction perfect for pairing with lunch or dinner. To prepare, chop up strawberries into quarters, add a few sprigs of mint and some crushed ice to a glass of chilled water and enjoy!

Watermelon and sweet basil

­Our favourite summer time pick-me-up, this somewhat unusual blend of watermelon and sweet basil makes for an interesting and tastebud tantalizing combination. We like to freeze cubes of watermelon in an ice tray, before adding a few to a glass of water alongside some fresh basil leaves to top it all off. This one works best when left to sit until the watermelon cubes have slightly melted and the water is a pale shade of pink.

Lavender and blackberry

Our summer night-cap, this combo works best in room temperature water and makes for an extremely calming end to the day. Sleep inducing and soothing thanks to the addition of fresh lavender, the blackberries add a sweet tartness that perfectly compliments the floral undertones that become more apparent the longer you let this one sit. To create, add a generous handful of blackberries and a few sprigs of lavender to a glass of tepid water. Leave to sit for 15 minutes and sip slowly, preferably whilst soaking in a bath of aromatic oils – heaven!

Orange and cardamom

A yummy after dinner treat, this mixture of citrus and spice is our after-dinner beverage of choice. Fruity and spicy, this one tastes delicious alongside a slice of our raw vegan blackberry cheesecake or on its own when you crave something tasty post-dinner. Prepare by whisking a pinch of cardamom into a glass of water before adding in a few squeezes of fresh orange juice, followed by 2 or 3 orange segments et voila!

For more Hip & Healthy recipes download our ebook here!

Words by Zsa Zsa Vella

Why You Should Be Drinking 2 L Of Water A Day | Our Favourite Way To Stay Hydrated On The Move

Fitspiration: Rhian Stephenson

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As Psycle’s managing director, resident nutrition expert and master instructor, the gorgeous Rhian Stephenson has been a major fitspiration to all of us here at H&H for a while now. We love her passion and commitment to a fit and active lifestyle and her balanced ethos towards health and wellbeing. This week, we caught up with Rhian to chat about all things career, post-workout pick-me-ups and the best piece of advice she has for spinning and fitness newbies.

What initially sparked your interest for health and wellbeing?

My mother was incredibly active and put us into practically every sport from a really young age until I found my passion in swimming. I was a competitive swimmer for 13 years so I was lucky enough to become hooked to an active lifestyle at a really young age.

With so many successful and inspiring achievements under your belt (it’s not every day you meet a Canadian National Athlete) what’s your secret – how do you stay so focused and motivated?

I always like to take the approach that anything is possible and because I’m so passionate about what I do, there always seems to be more to take on. When you work in a field that you’re passionate about then it’s easy to stay inspired and motivated.

What’s your favourite thing about your job at Psycle?

It’s hard to pick just one thing. I love the connection to community and seeing people transform. We see people everyday who have never worked out before transform into incredible riders who have this renewed energy and confidence. It’s pretty amazing to witness. I also love how varied it is – I get to do everything from training new recruits and designing our smoothie menus to new site acquisition and roll out strategy. I’m definitely never bored!

When you’re not being super energetic and taking spin classes at Psycle, how else do you choose to keep fit?

I love yoga, running, hiking and training outside.

Working all day, especially in such a high-energy job must get tiring. What’s your go to pick-me-up for when your energy levels ebb?

I always have a solid breakfast, otherwise I’m off for the whole day. Mid afternoon I have a plant based protein shake to keep my energy up before class.

We hear lots of people saying they’re too scared to try spinning. What advice do you have for first time spinners and what can they expect from their first class at Psycle?

There’s nothing to be afraid of! Psycle classes are incredibly fun, incredibly energetic and challenging. But just because it’s challenging, doesn’t mean there’s anything to be afraid of. When you get here and the lights are low, you immediately get immersed in the environment so it doesn’t matter if you’ve ridden 1 or 100 times, nobody cares what you look like. The beauty is that because of the way the class is structured you have a whole room of people who are riding with you, not against you. If you can let go of worrying if you’re good or bad and just enjoy the moment then I guarantee you’ll love it and improve incredibly quickly.

We love Psycle’s music choices, what’s your own favourite feel good track to workout to?

It changes every week! Right now my favourite songs on my playlist are Freaks Have More Fun (loudpvck remix), Addicted to a Memory (Zedd), and We Make it Bounce by Dillon Francis.

Here at Hip & Healthy, we are all about balance. Do you have any guilty pleasures?

Of course! I love food and I love to cook, so you’ll see healthy desserts as a part of my regular weekend menu. I love raw chocolate and my biggest regular indulgence is coffee.

It’s well known that breakfast is the most important meal of the day, as a nutritionist and alongside being an uber busy individual, what’s your breakfast of choice?

I have a few that I pretty much rotate through. My go to is a smoothie bowl – I’ll make a green smoothie with things like avocado, spinach, berries, almond milk and my protein powder and pour it over nuts, seeds and sprouted buckwheat. This is my absolute favourite and you can easily keep it interesting by switching up smoothie ingredients. I also love eggs. Eggs, mushrooms & tomato are a regular for me.

We are super excited about Hip & Healthy being Psycle’s official retail partner. What’s your favourite piece from Psycle’s curated edit?

I love the We Are Handsome leggings!

Growing up in Canada and now living in London, you must have seen a fair bit of the world. Where’s your favourite place to escape to?

Bali for heat (and surfing and diving), Switzerland for snow!

And finally, what’s the best piece of health/fitness related advice you’ve ever been given? 

It’s always difficult to pick one piece of advice but something that really resonates with me is seeing your health as a practice. It’s so easy to set a fitness or nutrition goal and then beat yourself up for not hitting it the first time around; but our health, our nutrition, our fitness – it’s all a part of a lifelong practice. You don’t need to be perfect, you just need to keep at it. I think it’s a kinder outlook that helps me stay motivated.

Another big one for me is never be afraid of failing – you need to take big risks to get what you want so never be afraid of putting yourself out there. Even if you don’t achieve it, you can always be proud of trying.

FITSPO: Deliciously Ella | FITSPO: Madeleine Shaw 

Delicious Thirst Quenchers For Summer Socialising

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Whilst there’s nothing better than socialising with friends in the summer, it’s important that we remember to stay hydrated. That’s why we’ll be making sure we have our BRITA Marella jug on hand to make sure our guests have plenty of filtered water, and to jazz up our table with its bright range of colours!

We also love to use ours as a quick and easy cooking-aid – check out this great garden party recipe from the glowing Madeleine Shaw.

Warm Kale, Avocado, Pomegranate and Quinoa Salad with BRITA filtered water by Madeleine Shaw

This salad takes kale to another level. The pomegranates give it a pop and the quinoa adds in some well-needed protein. Healthy fats from the avocado keep you full and add a creamy layer to this delicious dish. Always use filtered water when cooking quinoa, pulses and grains to ensure they taste the best they can.

Ingredients:

– BRITA filtered water

– 100g of quinoa

– 50g of kale

– 1 tbsp of olive oil

– 1 pomegranate

– 1 large avocado

– 1 lemon

– 2 spring onions

– 3 tbsp of sesame oil (or olive oil)

– 1 garlic clove crushed

– 1 tbsp of apple cider vinegar

– 2 tbsp of tahini

– 1 tsp of tamari (or liquid aminos or soy sauce)

 

Directions:

Rinse the quinoa in cold BRITA filtered water and drain.

Place the quinoa in a pot and cover with enough filtered water so that it covers this to a 1/2 a cm from the top.

Bring to a boil then reduce to a simmer, add in a pinch of salt and some freshly ground pepper and leave to simmer with the lid on for 10 minutes.

Finely chop up the kale and after the quinoa has been cooking for 10 minutes throw it into the pot and stir well. There should be a bit more liquid left, if there isn’t add a dash of water, pop the lid back on and let it cook for another 3 minutes.

Turn the heat off and take off the lid, give the kale and quinoa a fluff with a fork and drizzle in olive oil.

Cut open the pomegranate and take out the seeds, make sure you remove the pith as it doesn’t taste very good.

Zest and juice the lemon into a bowl. Slice up the avocado into chunks and throw into the lemon bowl and stir well so the avocado is coated in the juices.

Finely slice up the spring onion and place in with the kale and quinoa and mix well.

Place the sesame oil, garlic, tahini, apple cider and tamari in a jam jar and shake. Slowly add in 2 tbsp of filtered water to thin out the mix.

Place the quinoa mix into a bowl, add in the avocado, pomegranates and dress with the dressing.

BRITA Marella jugs come in a range of fun colours – perfect for jazzing up your summer soiree. Featuring our eco tick of approval thanks to its recyclable Maxtra filter cartridge, you can rest assured that your food and drink will be free from chlorine, heavy metals and limescale with the BRITA Marella jug as your dinner or garden party kitchen feature this season. RRP £22.

To celebrate our collaboration with BRITA, we’ll be giving away 5 Marella Jugs to 5 lucky Hip & Healthy readers! To enter, head over to our twitter & retweet ‘Want to jazz up your dinner party decor? Retweet to win a Marella Jug #BetterwithBRITA’ & go into the draw to win! 

Hip and Healthy have partnered with BRITA for this hydration challenge as part of the #BetterwithBRITA campaign. For more info visit www.brita.co.uk.

‘Madeleine’s book, Get the Glow (Orion Books, £20) is on sale now’

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Is water a key ingredient in your cooking? Here’s why it should be

 

The Hip & Healthy Guide To Toxin Free Living

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Whilst avoiding toxins entirely is virtually impossible in this day and age, there are certainly numerous things that you can do to reduce the amount you come into contact with on a daily basis. From eating organic food and drinking filtered water, to switching to natural skincare and beauty products – below we have devised our top 10 tips for reducing your toxic-load.

  1. Buy Organic

Whilst we know it’s not always cheap, eating organic food when possible can significantly reduce your daily intake of pesticides. When referring to the pesticides sprayed onto non-organic crops, we are referring to a whole host of chemicals used to eliminate agricultural pests and prolong the life of these foods. The most commonly used are insecticides (to kill insects), herbicides (to kill weeds), rodenticides (to kill rodents), and fungicides (to control fungi, mold, and mildew). In addition to pesticides used to ‘protect’ non organic fruit and veg, if you eat meat and dairy, ensuring these food products are organic is even more important. Non-organic animals are pumped full of hormones as to grow them at a rapid rate. To avoid your intake of these harmful chemicals, try to buy organic as much as financially possible. The cheapest way to do this is to head to your local farmers market, or check out the natural method we use to wash our non-organic fruit and veg here.

More: Eat Clean, Get Lean! 

  1. Filter Your Water

Whilst buying organic food is all well and good, the quality of the water you’re drinking and adding to your cooking is almost as important. With all the toxic chemicals that can be present in tap water (most notably chlorine, fluoride and heavy metals – all toxic in high doses), the easiest way to ensure your water is pure and free of chemicals is to have a water filteration system installed into your home like this one. If that’s not an option, a filtered water jug or drink bottle is just as effective!

More: Why You Should Be Drinking 2 Liters Of Water Per Day

  1. Ditch The Plastic

Whilst after reading the point above, store bottled water may seem like the easiest way of avoiding any nasties lurking in our water supply, the ‘pure’ water cased inside store bought varieties is not always as pure as it may seem. Unfortunately, much of the water you buy out and about is most readably available in a plastic bottle. Unfortunately, plastic materials contain a toxic compound known as BPA (bisphenol-A), an estrogen mimicking substance used in plastic production that has been linked to the onset of breast cancer, early puberty and infertility. Stick to BPA free water bottles such as this one or this one.

More: Need A New Water Bottle? Here’s The Brand We’re Loving Now

  1. Buy Your Cosmetics Consciously

Here at Hip & Healthy, we take a holistic approach to wellbeing, meaning that the same way we look at food labels, we do our beauty products. The skin, being our largest organ, absorbs what we apply to the surface into our bloodstream. Using products that contain parabens, fragrances and synthetic ingredients results in a toxic-load that could otherwise be avoided if natural and organic products were favoured over mainstream varieties. According to a recent study, the average woman’s daily grooming and makeup routine consists of a whopping 515 different synthetic chemicals, applied to her body every single day! Go natural, go organic and you’ve already minimized your exposure to over 500 chemicals each day!

More: Our Favourite Natural Beauty Products

  1. Get In Your Greens

Yet another reason to love your greens – upping your dose of leafy greens is a great way to combat the effects of heavy metals and chlorine our body is exposed to through the foods we eat, the water we drink, the cosmetics we use and even the air we breathe. Eating leafy greens has a cleansing effect on the body, detoxing our systems on a cellular level and helping the body to flush out those unwanted toxins that we come into contact with on a daily basis. Put it simply – the more greens you eat, the less toxic you become! Whilst leafy greens are great – for something a little more potent and extra detoxifying, try adding Spirulina and Chlorella to you morning green juice or smoothie.

More: Find Your Perfect Green Powder

Words by Zsa Zsa Vella

Indulged A Little Too Much Over The Holiday Period? Click Here

Do you consider water as a key ingredient? Make sure you get the best flavours from your food by cooking with filtered water

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At Hip & Healthy we’re healthy cooking obsessed and we always make sure we use the best quality ingredients possible in our meals. However we can often overlook the difference water makes to the taste of our cooking, so we always make sure we use our BRITA tap to wash and prepare our food in filtered water.

Our top tips for the best ways to use filtered water properly when preparing and cooking food:

Washing fresh produce, beans, nuts, seeds and grains: We all know how important washing our fruits and veggies are, organic or not! If non-organic produce is your only option, do not fret! Simply fill a large bowl with filtered water from your BRITA tap, add a tablespoon of Apple Cider Vinegar and give your fruit and veg a good scrub. If you only buy organic, giving your produce a good rinse is still necessary to eradicate any bacteria that may have accumulated in transit.

When it comes to beans, grains, nuts and seeds, to ingest the most nutrients and reduce the possibility of stomach upset, it is very important to wash them well. These foods contain antioxidant compounds called phytates that can bind to certain minerals and slow their absorption, leading to nutrient deficiencies. However, by thoroughly washing beans, grains, nuts and seeds, or even better – soaking them overnight, you can significantly reduce the phytates present within these foods.

Soaking overnight oats and chia porridge: As mentioned above, soaking grains is a great way to reduce the level of phytates in grains and seeds – but this isn’t the only reason we love soaking ours! Most evenings, we prepare half a cup of oats or alternatively 3 tablespoons of chia seeds with half a cup of filtered water from our BRITA tap, a squeeze of lemon, half a cup of almond milk, a teaspoon of cinnamon, a teaspoon of maca, a dash of raw honey and berries; ready to enjoy a thick, creamy and naturally sweet overnight pudding come morning.

Adding to soups and stocks: Water is the main ingredient in all soups and stocks, so we always make sure to add filtered water to ensure the best taste possible. You can’t go wrong with a good vegetable stock and we always make sure to have a jar of our own in the freezer for when we’re looking to liven up our home cooking. For a super simple version – fill a pot with filtered water, add one chopped onion, a tablespoon of peppercorns, 3 cloves of crushed garlic and a dash of cayenne pepper for a simple broth to enjoy added to soups or as a stock to liven up grainy dishes and stir fries.

Making healthy ice-lollies: We love making healthy ice-lollies – especially in the summer! We enjoy ours jazzed up with our favourite fruits as a cooling and refreshing snack at any time of day. Simply freeze filtered water and add fruit. Our favourites? Frozen mango, raspberries and watermelon. Yum!

Adding to juices, smoothies & herbal tea: When it comes to making juices and smoothies, we prefer adding filtered water as opposed to fruit juice as is often added in store bought versions – most of the time we just don’t need the extra sugar! For a refreshing morning boost try combining one cup of water from your BRITA tap, a handful of spinach, a tablespoon of almond butter, a handful of berries and ½ a frozen banana for a delicious and nutritious start to your day.

Available in a variety of styles – from sleek Dolce to country style Kelda, BRITA taps can be retro fitted into a kitchen with no extra holes needed to be made in the worktop. RRP from £169 to £499.

Hip and Healthy have partnered with BRITA for this hydration challenge as part of the #BetterwithBRITA campaign. For more info visit www.brita.co.uk.

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By Zsa Zsa Vella

#BetterwithBRITA- Stay Hydrated On The Move

 

Our Number 1 Skincare Secret…

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Here at Hip & Healthy we’re firm believers that beauty starts from the inside out. However, if your guilty of stockpiling superfoods, filling up on kale salads and cutting out sugar but are still suffering from problem skin – you may be overlooking one of the most crucial wellbeing secrets – drinking 2 litres of water per day.

Though the proposition may sound simple, the majority of people do not drink the recommended amount to stay happy, healthy and hydrated. Whilst we’re sure that most of the time you reach for a glass or bottle when thirst kicks in – what you may not know is that thirst does not develop until bodily fluids are depleted well below levels required for optimal functioning. When you are thirsty, it means your cells are already dehydrated and this only means one thing, unhappy skin.

When dehydration occurs, your body immediately pulls water from your skin cells to be transported to your blood and organs. In other words, when water supply is depleted, skin is completely neglected and drained of the hydration it needs to glow!

Not only is skin dehydration a glow-drainer, each day our bodies are exposed to a myriad of external toxins such as air pollution, pesticides and heavy metals, as well as hormonal and metabolic toxins that we need sufficient amounts of water to help us eliminate so our skin can thrive!

The solution? Ensuring you drink 2 litres of water every single day! And if you’re an avid exerciser, this amount should be your absolute minimum! Read on for the top 3 skin-specialised reasons we’ll never miss our dose a day again…

1.Detoxification

The first and most important skin-purifying ritual, drinking sufficient amounts of water is absolutely vital for flushing out toxins accumulated in the body that can show up as skin irritation and blemishes. To put it simply – when there is a toxic back-up in the body, the first place this shows is the skin!

More: If You Only Do 1 Thing This Week: Do A Daily Detox

2. Anti-ageing

Skin is the primary transport system in our bodies, and when insufficient water is consumed the toxins and waste products that accumulate in our cells result in skin-cell deterioration. As our skin cells die, the first signs of ageing occur. Additionally, when hydration needs are not met, blood turns acidic and becomes more condensed. As it does so, circulation and oxygenation decreases in the skin tissue – leading to less elasticity, more pronounced veins and the early onset of ageing.

More: IF You Only Do 1 Thing This Week: Eat For Your Age

3. Dryness

Suffer from skin dryness? One of the main causes of premature ageing, chronic dehydration of the skin can lead to increased wrinkles and deepened lines as well as skin rashes and eczema. However, making sure we drink lots of water to eradicate uncomfortable skin conditions associated with dryness is only the first step. Once you’ve got your water intake up to par, ensure you’re eating lots of healthy fats like avocadoes, nuts and raw coconut oil to really help to bring out that natural glow!

More: DIY Kitchen Cupboard Essentials

Words by Zsa Zsa Vella

More: H&HxBRITA 1o Day Water Challenge | Post Workout Skin Strategies