How to be Fit & Healthy on your Period

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

The Science 

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

Nutrition

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

What should we eat?

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

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

Should we eat more?

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

Exercise

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

Should we be training?

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

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

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

What type of exercise is best?

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

words: Kathleen Fleming

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

 

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

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

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

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

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

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

What’s your own favourite way to work out?

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

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

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

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

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

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

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

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

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

HAVE FUN…. embrace your cheat days!

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

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

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

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

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

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

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

I always have my Avene face wash for after class.

Any cheeky vices?

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

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

Live in the moment.

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

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

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

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

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

Image: Rory Campbell Photography

Speedy Gonzalez: Tips for your fastest 10k

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

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

The Stick

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

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

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

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

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

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

Treadmill-Based Classes

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

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

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

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

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

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

Compression Wear

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

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

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

Music

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

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

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

Our fave 180BPM running tunes:

Throwback: In da Club – 50 Cent

Beast Mode: Lose Yourself, Eminiem

Retro: Bye Bye Bye, N’Sync

Attitude: Missy Elliott, Get Ur Freak On

Indie: MGMT, Brian Eno

Motivation: Placebo, Running Up That Hill

Rock: Everlasting Love, The Black Keys

Remix: Blurred Lines, Master Bob 180BPM remix

Guilty: One Direction, Kiss You

image courtesy of nike.com.

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

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

If you’ve got just 30 minutes – 1Rebel 

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

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

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

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

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

If you’ve got 2 hours – Urbantri 

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

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

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

words by Alexandra Salisbury 

Image: Nike Women

Top Fitness Accessories for Travel

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

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

Skipping Rope

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

Manduka Travel Yoga Mat

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

Resistance Band

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

Nike Free Runs

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

TRX

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

Image: Seafolly

 HOW TO STAY FIT AT A FESTIVAL

Hit Reset on Your Health with Reset Button Retreats

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

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

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

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

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

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

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

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

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

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

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

Healthy Easter Treats

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

Mimi Dark Chocolate Fresh Face Mask

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

Doisy and Dam

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

Love Superfood Tea

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

Primal Joy Foods

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

IQ Chocolate

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

words: Rachel Bednarski

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

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

 

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

Visit lululemon.com

 

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

Visit SweatyBetty.com

 

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

Visit TennisForFree.com

 

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

Visit facebook.com/NikeWomen

 

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

Visit Asics.co.uk

 

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

Visit Heartcore.co.uk

 

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

Visit Reebok.co.uk

 

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

Visit 1Rebel.co.uk

 

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

Vist LFNS.co.uk

 

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

Visit ParkRun.org.uk

 

words by Harriet Tisdall

 

 

Fitspiration – Cat Meffan!

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Tell us about your passion for yoga practice – what inspires you to keep pushing the boundaries of what your body is capable of in terms of holistic fitness?

When I first started yoga about 2-3 years ago, I just saw it as a way to keep up with my flexibility and didn’t really have much of an interest in the spiritual side. Over the past 18 months, I’ve changed that massively, as I wanted to open my mind more to the possibility that a new way of thinking could change my life and it really has. Health used to just mean fitness and food to me, but now it’s more about the overall wellbeing of a person – mind, body and soul.

 

How does yoga fit into your everyday life, surely it takes a lot of time to get that bendy?!

As an ex-gymnast and dancer I was already pretty flexible, so for me it’s more about building the strength to support my bendy limbs. I try to practice four times a week, but that can be anything from a 20-minute calm flow and stretch when I get out of bed, to an hour Sun Power yoga class. It does take up time, but it’s worth getting out of bed a little earlier for.

 

Besides yoga, how else do you like to keep fit?

At the moment I’m training for a 10k, but I don’t particularly enjoy running – I just like the thought of challenging myself to do something out of my comfort zone. I also do a lot of resistance and weights training – normally about 3-4 times a week.

 

How does regular yoga benefit your other exercise pursuits?

It can help lengthen your muscles and it allows your body to stretch out fully, rather than just a few quick stretches at the end of a workout. Over time, yoga will also help improve your range of movement, therefore allowing you perform new and challenging exercises in the gym.

 

Where did your health journey begin and how does it work alongside your other career as a jewellery designer?

Being active and healthy has been a part of me from a young age when I was training as a gymnast. After a knee reconstruction and having to rethink my life, things went a little downhill, being a typical teenager, but I knew I’d always get back on track. My partner really motivated and inspired me to get back to the things I loved and it’s now been four very happy years of health! Jewellery is a huge part of my life, as it’s has been in our family for years. My collection is centred around gemstones with holistic and wellbeing meanings, which lends itself nicely to my love of yoga.

 

How do you deal with failure, and just general “off’ “days when your goals feel a million miles away?

Meditation is an amazing way to get your mind back on track. Even if it’s just 10 minutes of mindfulness, you’ll be amazed at how it can help. As well as that, I usually call my partner to get a little pep-talk and then realise that I’m just being silly and need to think positive!

 

What’s your one tip for being the best, healthiest, happiest version of yourself?

Try not to compare yourself to others. Especially in the world of social media when people can make their lives look happy & glorious, just remember that we don’t know what’s going on behind each Instagram photo.

 

What do you love most about the health and fitness industry?

The people! It’s such an amazing industry to be part of, I’m surrounded by people who inspire and support each other and I love it.

 

Is nutrition an important part of your approach to all-round wellness?

It’s a huge part. I have a very balanced diet and I treat myself when I fancy it. It’s important to enjoy what you eat and there are so many healthy alternatives for naughty snacks, you just need to be willing to bake them! J

 

What do you eat pre- and post-workout to get the most from your training?

Pre-training I don’t like to eat much, and a lot of the time I train first thing in the morning, before breakfast. Post-training I’ll either have a green smoothie, a bowl of fruit or homemade granola with berries and greek yoghurt.

 

Do you have a motivational mantra that you live by?

You can’t rush something you want to last forever.

 

When do you feel at your most confident?

After a workout, when the endorphins are flowing and I’m on a high wearing my favourite gym kit…. Which is odd as I’m usually looking horrendously sweaty and red!

 

What’s your must-have beauty product for active ladies?

Coconut oil – I use it as a hair mask and as a moisturiser. Oh and it also tastes great!

 

Give us your number one tip for starting the day off right.

I start every day with a cup of fresh lemon and warm water – not only does it cleanse your insides, freshen your skin and boost your immune system, it just gives me that feeling of being awake and refreshed.

 

So what’s next for Cat Meffan?

Something rather exciting, but I don’t want to give away too much just yet! Sorry! 😉

 

The gorgeous Cat is sporting the Alo Yoga Tidal Flow Bra which you can buy in our activewear store here!

Sleep Like Baby – A Mother’s Guide To Making The Most Of Your Sleep!

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I read in a recent report that sleep is as important to our health as eating, drinking, even breathing. It is the time when our bodies repair themselves and our minds recharge. The Great British Sleep Survey revealed that poor sleepers are twice as likely to have relationship problems and suffer from bad moods than those who get sound, regular Z-time.

I used to be the world’s best sleeper. As soon as my head hit the pillow I’d be out like a light. But this is now a very different story. I not only go to bed late but I wake up 4 or 5 times a night. When I am asleep I wake at the smallest sounds. Sometimes I am so tired before I go to bed I don’t even have time to remove my make up (a sin I thought I’d never commit). So what happened? I had a baby!

So now I find myself a (sleep) walking cliche – a new parent who has waved goodbye to her essential eight hours a night. But I am still aware of the importance of sleep. Arianna Huffington (Founder of the Huffington Post and super busy/successful/superwomen extraordinaire) recognises it in her autobiography many times as one of the most important factors that contribute to success. Scientists at Harvard, Oxford and Cambridge Universities have studied just how important it is for us to be getting our eight hours and have even examined how it can make us look younger… So, with that in mind, we have collated the best ways to maximise your sleep so that you can make the most of the spring ahead and start getting the all-important beauty sleep you deserve.

 

Pukka Night Time Tea

There’s nothing like a warming cup of tea to get you feeling all snoozy and Pukka’s Night Time Tea offers the perfect concoction that will do just that. The soothing lavender, oat flower and limeflower will work wonders at helping you to unwind, relax and send you off into a deep, restful sleep. And the best thing is that if you are breastfeeding – the tea’s dreamy powers will work their way into your milk and help lull your little babe softly into a slumber too. I like to drink a big mug a few hours before bedtime to give it some time to work its magic and I swear it has had an impact on how well my son has been sleeping too. To take things up a notch (though perhaps not if you are breastfeeding) try their new Night Time herbal tablets.

 

Ditch the Sugar

Although sugar is not considered a stimulant like caffeine, it can still effect how you sleep. Here at Hip & Healthy we like to inspire everyone to ditch sugar from their diets altogether, but if that just doesn’t seem possible, then try to make a conscious effort to cut it out completely in the evening if you are planning on having a good night’s sleep. As you may know, when we consume sugar we see a spike in our blood sugar levels which will help give us a burst of energy, once that has happened the blood sugar levels will decrease as quickly as they went up, leaving us feeling even more tired and more ready for bed than before. But here is the catch, because of this cycle, your hormones then work over time to bring the levels in your blood under control and this can effect your sleep patterns, in turn causing you to wake at odd times or sleep lightly rather than deeply. So think twice before you munch on that bowl of honey-laden granola before bed.

 

Bedside Thoughts Diary

A mum of a friend of mine would always sleep with a notebook next to her bed and jot down any thoughts or worries she had before she went to sleep that she felt she needed to remember for the next day. Anything from shopping lists to reminders to call family members was scribbled down before she went to sleep. It is only now that I see just how helpful a tool this is! By writing down all those little things you think about before bedtime you allow yourself to fully let them go until morning comes around. Also, as I am about to drift off it is often the case that I remember a file I need to take into work, or that it is a friend’s birthday the next day and instead of worrying about it all night I now scribble it down and can rest my head in peace knowing that I won’t forget!

 

Switch Off

New research has revealed that using your smart phone or laptop before bed can have detrimental effects on your sleep! Being more specific, the research concluded that two or more hours in front of a backlit screen suppresses the wonderful sleep hormone, melatonin by a whopping 22%. I have always tried to implement a no-screen rule after 9pm and when I stick to it I not only find that I manage to get to sleep much more quickly but that the sleep I have is much more restful too. Arianna Huffington is a huge advocate of the screen curfew and makes sure that she switches off long before her bedtime routine. Well if Arianna can…

 

Don’t forget – Clocks go tomorrow tonight!

words by Sadie Macleod

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

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

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

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

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

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

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

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

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

For more info on treatments, click here!

words by Rachel Bednarski

 

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

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

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

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

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

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

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

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

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

words by Lucy Marshall