Fitspiration – Lorraine Pascale

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You’re a woman of many talents! How did you find the transition from modelling into cookery into fitness?

I really was not happy modelling. I did like some of the perks and of course the money but at the end of the day it was not fulfilling enough for me and so I decided to find something which would really make me tick. After participating in many different courses and reading lots of books, I found that cooking was something that I really enjoyed doing. Fitness has always been a passion of mine since I left school. After the birth of my daughter I knew that I had to try to get my body back to the way it was pre birth especially as I was modelling at the time. I just started to go to the gym and realised how much I loved it.

 

How do you balance your love of fitness and health with your passion for developing delicious cakes and bakes? You must have to taste all your creations?!

It is hard to balance fitness and cakes, but I have recently started to make lots of vegan recipes and stop using refined sugar; this way I can make cakes which are better for you. They still have quite a lot of calories in so it is all about balance and watching what I eat. The way I stay in shape the most is to go to the gym regularly and to make a note of everything I eat during the day so I do not kid myself!

 

Tell us your favourite exercise for sculpting a killer physique?

My favourite exercise for sculpting a killer physique are lunges, either walking or static. I recently bought some Pineapple ankle weights and do lunges around the gym with them on. I love to do weights and so many women are afraid to do this as they do not want to get too muscly and look too manly. I totally understand this, but I think we need to remember that in order to build up muscles to that extent you would need to take on a large number of calories and spend hours and hours a day in the gym. They will not come from training 3-4 times a week, and lifting weights for 20 minutes each time.

Incorporating weights in to your fitness regime is the fastest and most efficient way to achieve a leaner and toned body: your butt will change shape and become lifted, your legs will be come firmer around the wobbly bits, your tummy will become firmer, your posture will be better, and most importantly you will feel better and your bones will slowly become stronger. Also you will burn more calories whilst not working out as the toned muscle which you acquire will mean your body will continue burning calories, unlike cardio.

Smashing out just cardio in the gym to try and get a toned physique is not a sustainable way to stay fit. The other thing is that if someone does get really into toning their body with weights and they find that perhaps something is changing in a way that they don’t want… like getting a six pack or something, then that person can just stop working out that part of the body or shift to a ligther weight… then that body part will just soften up easily again. Women should SO give it a try, along with a balanced diet of course.

 

You’re a role model in the campaign to get women embracing strength – when do you feel at your strongest and most confident?

I feel my most confident when I am not comparing myself to others’ bodies or achievements. I feel my most confident when I know that I am doing the best I can, and when my internal voice is being kind, comforting and supportive. I find that I feel really confident when I am working out in the gym and listening to my favourite music.

 

As a chef and fitness addict, how important do you consider nutrition to be in reaching your fitness goals?

Nutrition is of the upmost importance when you are embarking on a liftestyle feeling healthier and fitter. There are so many conflicting reports out there of what to eat and what not to eat. Instead of focusing on not eating certain things, I think a great way of thinking is to add more healthy foods in to your eating regime. You will soon notice how much better you feel with the addition of healthier fruit, veg, lean proteins, more water, and healthy fats. Writing things down is such a good way to keep track of what you are actually eating. To get that killer body you want you have to remember it is around 70% diet and 30% exercise. You cannot use exercise to compensate for a bad diet .

 

Give us a glimpse of what a day of eating looks like for you.

At the moment I am working stateside and whilst it is really hard to stay on track with healthy eating goals it is possible! The morning starts with a functional shake, full of green veg like watercress, spinach, parsley, kale, along with berries. This is a great thing for people to start the day with…. Then I am also using things like organic bursts of spirullina, maca powder along with matcha green tea in there as well. These things can be pricey and not always obtainable from your local store, but now and again I like to add them to my shakes as they have a plethora of healthy properties. I follow this with two poached eggs on rye, a vegan protein shake like sun warrior, and then four meals throughout the day consisting of a lean grilled or quick fried protein such as haddock, salmon, chicken, steak or tofu, some brown rice or quinoa along with a green veg like broccoli, peas or kale.

 

What are the top three healthy foods you couldn’t live without?

I couldn’t live without kale, watercress and haddock.

 

What would be your one kitchen gadget you’d consider essential to your cooking success?

A blender, vitamix or nutritbullet is essential for cooking success. I use it for shakes and also to make soups and sauces.

 

Do you have any tips for working women who struggle to make time to cook wholesome food?

If you are time pressed and want to make food which is better for you then I like to try and cook food ahead of time in batches and either freeze it or store it in the fridge in containers. This means I can just grab the stuff and go when I am in a hurry. You can get away with cooking just 2-3 times a week with the correct meal planning, meal prep and storage.

 

How do you unwind after a busy day?

To unwind after a busy day I practice transcendental meditation which I do morning and evening for 20 minutes each time.

 

When are you at your very happiest?

I am at my happiest when I am surrounded by the people I love.

 

How do you stay grounded in the midst of such a successful and energetic career?

The meditation keeps me grounded, learn to be honest with myself, and only do the things which I feel will make me happy. That can come across as conceited but I have reached the stage in life where I feel that if it is not going to make me happy then what is the point…obviously we all have obligations and things which we have to do (like the washing up!) but I am trying to embrace the fact that being happier is available to us all.

 

What would be your one piece of advice for women wanting to take the plunge start their own business?

My advice for women wanting to start their own business is if you do not totally love the business that you are going to launch in to then it may not be easy sticking to it. It can take up so much of your time starting up a new business, so you need to love it. Make sure you have a network of people around you that can help and support you. Stay positive, even when things are going pearshaped, find time to breath and research, research research and never be afraid to ask people who have already started a business questions… and then go for it!

 

 

Where do you find your daily inspiration and do you have a mantra you live by?

Sometimes I do not feel inspired or motivated and those days are like walking through treacle! But exercise keeps me going and reading positive quotes and books. My mantra that I live by is….’happiness is not something ready made, it comes from your own actions’ Dalai lama

 

 

If You Only Do One Thing This Week… Revitalise Your Lunchtime Workout!

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If you’re anything but an early bird or struggling to fit in a post-office workout then try a lunchtime sweat session. Exercising at midday has been proven to improve your productivity in the afternoon, as it increases the flow of blood and oxygen levels to the brain. With just a 30 minute workout being enough to burn calories, strengthen and tone, we’ve rounded up the top nine to reclaim your lunch break.

 

Lunch Club At Psycle

Get your pulse racing with a 35-minute Psycle session – a high intensity, low-impact, full-body workout on a bike, complete with pumping soundtrack. Taking place on a Wednesday and Friday, each session comes with a post-spin lunch courtesy of Hip & Healthy favourites The Detox Kitchen (yum), ensuring you will return to the office on a high.

 

Good Vibes

Love getting sweaty and seeing results fast? If you’re a fan of interval training, then Good Vibes in Covent Garden is the one for you. With a range of classes including the 25 minute Power Plate and 30 minute Glow Cycle spin, these workouts are designed for serious calorie burn. If you fancy a more relaxing option, they also offer Yoga and Pilates sessions for a rebalancing stretch.

 

Bootcamp Pilates

The place to get a supermodel-worthy figure in your lunch hour – Bootcamp Pilates 45 minute express classes offer all the benefits of their sellout sessions. Prepare for your posture, strength and shape to be totally transformed and for a post-workout ache.

 

Barry’s Bootcamp

Favoured by fitness fans worldwide, burn up to 1,000 calories in just an hour at Barry’s Bootcamp. With different problem areas targeted each day, these one hour sessions alternate between the floor and treadmill to totally reshape the body. Barry’s is the perfect place to relieve stress and get those endorphins going at lunchtime, particularly when followed by a post-workout shake at the FUEL bar.

 

1Rebel Lunchtime Ride

London’s coolest new gym also offers lunchtime classes, with a 30 minute high-intensity group cycling experience incorporating weights, bands and bikes. Expect an atmosphere more like a night club than a spin class, and leave on a high with a complimentary juice or lunch from Roots & Bulbs, we recommend the smart smoothie complete with a shot of coffee.

 

Barrecore

Get a ballerina body at an intense hour-long Barrecore session, for a full-body, low-impact workout with plenty of burn. With lunchtime slots available daily, if you’re unable to make it to one of their six studios, then book a conference room for an online 30 minute barrecoreeEXPRESS. Be prepared to sweat.

 

Urban Athletes

Prefer to workout outdoors? Head to the city YMCA meeting point on Wednesday lunchtimes and pound the pavements at the weekly running club. Each session is 45 minutes to an hour, with sprints to Shoreditch Park and running technique practice along Regent’s Canal.

 

Lunchtime Lift With Aquallure

Start the weekend on the right note at one of Aquallure’s Friday lunchtime pool-biking sessions. Burn extra calories by working out in water with this high-impact workout – designed to tone your waist, thighs and tummy, allowing for any weekend indulgence.

 

Frame

With a whole variety of 30-minute classes available throughout the week, mix up your exercise at one of Frame’s studios. Offering everything from Quickie Abs, Quickie Butt to Quickie Bounding (complete with trampoline), target your entire body with a different class each day, ensuring you’ll never be bored.

 

 

 

 

 

 

 

The Rising Foodies To Watch Out For This Year!

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Naturally Sassy

Having written many of the food recipes for Hip & Healthy and launched her own E book, Sassy has had such a following she’s set up her own website dedicated to all things foodie.  As a professional ballet dancer Sassy’s approach to food is to ensure optimum nutrition to fuel, nourish and energise. Her recipes are all vegan, gluten free, sugar free and wheat free but don’t let that fool you into thinking they’ll be flavourless and bland, they are all full of flavour and incredibly delicious.  My favourites are her sweet treats from her gooey chai spiced pumpkin brownies to vegan scones with cashew cream and raspberry jam – just writing these is enough to make me drool and yet they are all full of healthy goodness!  Her sweet treats and puddings have become so successful she now stocks exclusive Naturally Sassy products in a few select locations and I’m sure they’ll be expanding rapidly.  Excitingly Sassy is also set to launch her cookbook later this year.

 

26 Grains

26 Grains is transforming breakfast across London with a fresh approach to porridge and bircher muesli.  With her exciting mix of flavours, founder; Alexandra Hely-Hutchinson has changed the formerly ‘bland’ oats into a heavenly treat.  Alex’s love of porridge is behind this original pop up in Old Street and is setting her sights on conquering London’s breakfast scene with plans to ‘roll out’ more pop ups across the city.  26 Grains speciality is porridge and with a selection of grains available from plain oats to amaranth, buckwheat, spelt and barley amongst others, there is something to suit every taste.  Not only are the ingredients all organic and of the highest quality, Alex takes her time to hand roll her oats and allow them to soak overnight to break down the phytic acid of the grain.  This helps to ease digestion and to maximise the nutrients – certainly a stark contrast to instant oats!  However it is 26 Grains’ toppings that really set them apart from the crowd; from spiced strawberry and coconut yoghurt to blackberry and rosemary, almond butter and roasted seeds make for an indulgent but nourishing breakfast.  Having been lucky enough to sample the porridge which Alex cooked up in our little kitchen at work, topped with beautifully stewed plums, coconut yoghurt and pistachios; I can safely say it was the tastiest porridge I have ever tried and would highly recommend!

 

Gluten Free Rosie

Rosie behind Gluten Free Rosie is currently training to be a nutritionist and dietician alongside being an avid blogger and supper club host.  Her love of food and nutrition which is backed up by her scientific knowledge help to demystify some of the so called healthy foods out there.  This makes Rosie’s blogs one of the most informative and interesting and sets her apart from many other health writers.  Having been lucky enough to attend one of her supper clubs under Gluten Free Rosie these have undergone a makeover and now along with her boyfriend she runs The Camberwell Kitchen.  If you want to attend her supperclubs, you best be quick because they tend to sell out immediately!

 

Sister and Company

Having discovered the healing benefits of coconut oil whilst on a yoga retreat in Goa, Sophie Thompson founder of Sister & Co decided to bring the extra-virgin unrefined oil to the UK market.  Along with help from sister Tilda, they’ve recently set up this joint venture.  Sourced from Kerala, South India their coconut oil is of the finest, organic quality.  Sophie swears by this ancient healer and not only is it her kitchen staple, she uses it as her main skincare product.  Having tried and tested their gorgeous pots, I can safely say it is a fabulous all rounder and fantastic as part of an inexpensive beauty regime.

 

Tess Ward

The ‘Yes Chef’ Tess Ward found her love of cooking and healthy eating through recovery from illness by finding natural ways to combat her digestive issues and IBS symptoms.  Inspired by her success of using wholesome, natural and healthy foods for well-being, Tess was inspired to train as a chef in cuisine at Le Cordon Bleu and started her brilliant blog.  Although her blog revolves around food it is also an interesting mix of recipes, restaurant reviews along with travel and lifestyle making it perfect daily reading.  Tess also has a section on her website dedicated to Tailor Made Cooking Programmes (at a cost) so if you have budding chef ambitions, do check these out.

 

Anna Jones

For me, one of the stand out cook books of 2014 was Anna Jones’ ‘A Modern Way to Eat’ which has revolutionised vegetarian food.  Trained under Jamie Oliver, Anna brings her knowledge as a chef to combine flavours in a bold and exciting way creating dishes which are deliciously flavoursome.  Anna is a cook, stylist and writer and has worked with some of the most famous chefs including Carluccio and Otteolenghi and written for many newspapers and magazines including The Guardian and The Telegraph.  ‘A Modern Way to Eat’ was Anna’s first book and after its’ success, I hope she’s busy penning her next!

words by Francesca Londono-Brasington

Image – Naturally Sassy

Hip & Healthy Discovers The Model Method!

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In her dedicated studio, Pilates PT founder, Sweaty Betty ambassador and all-round super trainer Hollie Grant is putting women through results-driven, metabolism-boosting, muscle-building sweat sessions with a workout known as The Model Method.

The Model Method makes for one hardcore, super intense workout that will leave your body aching but feeling longer, leaner and stronger after just one session. Hollie devises her Method around a winning combination of weights and high intensity moves to torch calories and build strength and stamina complimented by reformer Pilates to stretch and lengthen for a balanced approach. Just when you’ve reached the zenith of exhaustion from TRX work, box jumps and plyometric exercises, you move on to the reformer section, which keeps your body guessing and aids in the sculpting of that much sought-after lithe and toned physique. It’s all very genius and the results are undeniable.

Hollie has clients wearing a heart rote monitor and stats band to provide immediate feedback on how hard they are working, enabling her to adjust accordingly to offer the most effective workout. With sessions burning up to 650 calories and maximum heart rates rocketing to 100% you know you’re getting the best and can see the results right there on your wrist.

Despite its unique approach, what sets The Model Method apart is Hollie herself. She is the most lovely caring person who immediately has you feeling comfortable, motivated and ready to sweat! During the 60 minute session, Hollie supports, guides and pushes you just enough to keep you going through the burpees and strikes that perfect balance between gentle guidance and knowing when to push you to your max. And it is this which makes The Model Method workout experience so special.

words by Natalie Glaze

If You Only Do One Thing This Week… Discover The “It” Superfoods For 2015!

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That’s right, it’s time to loosen your grip on your bunch of kale, there are some new metabolism-boosting, de-bloating, anti-aging, anti-inflammatory, nutrient-rich, yet still surprisingly subversive superfoods ready to claim space in your pantry and see you to your most nourished, alkaline, radiant self for 2015 – so if you’re tired of chia and over cacao, give these new wellness warriors a try.

 

Charcoal
Superfoods have taken an edgier turn for 2015 with the arrival of charcoal on the shelves of your local health shop. Announce to your non clean-eating friends that you’ve begun eating charcoal and they will likely strike you off as a health freak past the point of return, but if you have caught on to the benefits of activated charcoal then you can have the last laugh knowing that you have boosted your health to exponential levels.

Once reserved purely for lighting barbeques and for naughty children, those into charcoal now, though, are most definitely good girls, when it comes to diet, at least.

We know it is a little scary looking but charcoal is one fear definitely worth overcoming. Despite being the new kid on the superfood scene in this era, charcoal has been implemented as a medicinal supplement for centuries. The black stuff is a powerful detoxifier, removing toxins from the digestive system and carrying them safely from the body thus leaving you in a state of intestinal health. It also reduces bloating and gas so is a fantastic supplement to use on the approach to summer or when you’ve indulged just a bit too much!

Made by burning sources of carbon such as wood or coconut shells (ahh coconut – now we have your attention, superfood lovers!), activated charcoal is also antibacterial, antifungal and antiviral meaning it can aid in a whole host of bodily ailments – from binding to impurities in your system to removing coffee stains and whitening teeth to cleansing the skin of everyday toxins – so even if you can’t quite bring yourself to chug the stuff you should certainly add it to your skincare regime. Due to its potency, charcoal should be used medicinally and not every day, as overconsumption can lead to vital nutrients being absorbed along with the toxins.

 

Moringa
Derived from the ‘Miracle Tree’ of South America, the Moringa leaf is considered to be one of the world’s most nutrient-dense plants. Known to naturally increase the body’s defenses and boost metabolism whilst keeping blood sugar levels stable Moringa makes for a powerful energizer and also reduces tiredness and fatigue due to its high iron and vitamin A content.

The Moringa leaf is also used to purify water, is an excellent source of calcium, magnesium, potassium and zinc and can even aid you in stress management for those times when your many commitments get just a little overwhelming as it’s high B6 concentration aids in the functioning of the nervous system to help you feel chilled and ready to tackle the day!

Moringa is found mostly in powder form in the UK and is great blended into juices and smoothies for a truly healing start to the day.

 

Banana Flour
We know it sounds a bit bonkers and you’d be forgiven for thinking the health world has gone ‘nanas itself and truly done it all when it comes to wheat flour alternatives, but banana flour is a surprisingly versatile superfood.

Banana flour is produced by drying and grinding green bananas to leave a flavourless powder that is abundant in resistant starch. This type of starch is what gives banana flour its superfood status as it is necessary for optimum gut and digestive health.

The flour can be used as a tummy-friendly direct substitute for all kinds of wheat flour baking and is available to buy without added preservatives, additives or ingredients you can’t pronounce – just lots of good ol’ bananas! If you are not a fan of the taste of bananas then you are not excluded from the banana flour club as the flour has a neutral taste, meaning it can be used inconspicuously in both sweet and savoury dishes, as well as in raw dishes and smoothies, making banana flour one baking aid sure to have you raw vegans and fruitarians excited!

 

Mulberries
You have probably seen this sweet and chewy little fruit cropping up of late in your local health food stores. Mulberries are a great source of the anti-inflammatory resveratrol and moranoline, which delays the absorbsion of carbohydrates into the bloodstream, so those of you still fearing carbs (NO NEED) can pop a handful of mulberries and rest assured that your blood sugar levels will stay lovely and steady.

And as if that wasn’t enough power in one tiny berry, mulberries also boast a strong antioxidant profile, support the immune system and aid in stress relief. They have also been used for centuries to treat fatigue and anemia. And they taste delicious to boot, the raw cacao covered varieties are our faves!

 

Aloe Vera
We all know of the ability of this spiky plant to heal cuts and provide us with silky soft skin by now, but have you tried eating Aloe Vera?

Often dubbed the ‘wonder plant’, a moniker most certainly deserved, the gel-like substance found when you snap open the leaves of the Aloe Vera plant is packed full with more than 75 essential nutrients and minerals including iron, magnesium, potassium, calcium, phosphorous and zinc as well as vitamins A, C, E and most of your Bs. Wonder plant indeed.

Aloe Vera is also a powerful digestion aid, its ability to promote friendly gut bacteria along with its superior amino acid and enzyme profile help cleanse the bowel and ease constipation, stomach inflammation and IBS. Our immune system doesn’t lose out on the benefits of the plant either – the polysaccharides in the plant’s juice stimulate white blood cells to take action against those pesky free radicals that are so good at making us ill. In this way, Aloe Vera helps us fight colds and infections, so is a must for all the busy bees amongst us who just don’t have the time for the sniffles.

Be sure to source the best quality, least processed forms of Aloe Vera to reap the biggest rewards.

 

White tea
Let’s face it, here in Britain it doesn’t take much to get us excited about tea. It took us a while, though, to accept that there is more to tea than an Earl Grey with milk and two sugars. The nation came round to the idea of Green tea in the end and now there’s a new super-tea ready to get a brewin’ in every health-conscious cuppa-addict’s pot – white tea.

Made from the buds of the plant, whilst green tea is made from the leaves, white tea is the least processed of all teas and is very low in caffeine. White tea possesses incredible anti-aging properties due to its high phenolic content which strengthens elastin and collagen – so a few cups of the wonder beverage a day could save you from ever having a freak-out and considering scary invasive procedures.

Brew your tea in water heated below boiling and let steep for 3-5 minutes before cuddling up with your mug and a good book!

 

Parsley
Until recently, parsley was known primarily as the garnish you relegated to the side of your plate to reach your fish and chips. Now we know that the herb definitely needs to be recognised in far more than just a supporting role.

Parsley is a blood-purifying, alkalizing, detoxifying super-herb and contains three times the amount of vitamin C of an orange. It is also a diuretic and boosts kidney function, this means that including it in your diet promotes the passing of water and sodium through the body, leading to gas and bloat reduction, improved circulation, clearer skin and possibly even a reduction in the appearance of cellulite. In ancient Greece, victorious athletes were crowned with wreaths of parsley, so you know it’s good.

Add sprigs to your dinners and soups and throw a bunch of fresh leaves into your green smoothie to really up the nutritional profile.

words by Rachel Bednarski

 

 

Superfood Cocktail Recipe – Imbibery

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As you may already know… Hip & Healthy is all for the balanced lifestyle. We encourage people to live a healthy and fulfilling life and we embrace a little naughty indulgence from time to time. Life is simply to short! Taking part in happy hour or enjoying a girly night in shouldn’t feel like a crime so the wonderful team at Imbibery have created a uber healthy (but still slightly cheeky) cocktail that tastes delicious but has far more nutrients that your average, run of the mill cocktail! Recipe and method below!

Cucumber Spritz

Ingredients

35ml Belverde Citrus Vodka

70ml Imbibery 100% Pure Cucumber Water

Method

Blend all ingredients and build over ice and top with a dash of sparkling water. Garnish with a cucumber slice for a fancy detail!

Enjoy!

Get your Imbibery Juice here!

Fitspiration – Dylan Jones

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Tell us a bit about your new, exciting venture! What exactly is P4 Virtual Trainer™ and how can it help us achieve our goals?
P4 Virtual Trainer™ is basically personal training in your pocket! Unlike many other Apps and online systems, P4 is 100% bespoke and your trainer is a real person tracking and monitoring your progress as you go. You don’t need any equipment or previous experience and most of our clients do their sessions at home in their living room.

The simple reason people don’t achieve their goals is barriers. Whether it’s not having the confidence to walk into a gym, the knowledge of what to do or simply the finances to invest in a trainer, P4 has blown every barrier away making it possible for everyone to get the body of their dreams!

 

What inspired you to found P4?
My main inspiration was witnessing the positive changes you can make to someone’s life when you’re equipped with the right know-how. In the past I was limited to the amount of people I could work with due to geographical implications and time restraints and I wanted to reach out to more, in fact as many people as I could, so that’s when I decided that online was the way I could deliver our personalised system to the masses and P4 was born!

At P4 we believe that everyone has a right to the best possible health and should be happy and confident in the life they live. Why should training, free from the risk of injury, be reserved only for the minority? Being able to work out wherever you are in the world, at home or away has become a powerful tool for our clients’ results. We believe we have developed a system that gives everyone the ability to regain control of his or her own health and body!

 

How do the four Ps work together to create ultimate wellbeing?
One cannot work without the other. Posture, Performance, Programme and Physiology cover each aspect of our body, mind and soul, so in order for everything to work in synergy each area must be addressed to find the optimum balance in the body. The way we stand, move, eat, sleep and feel all play a vital part in our ultimate wellbeing, if one of the Ps has not been addressed then it is possible that the other Ps are affected which creates a weakness or imbalance that will produce sub-optimum results.

Whether it’s a blood sugar imbalance from your diet, leading to poor sleep and therefore stubborn weight gain or a new mum pushing it too hard in the gym while still breastfeeding, everything we do has a knock on effect. Look at the bigger picture and you have nailed it!

 

You do a lot of work with rehabilitation, correctional exercise and hormone balancing – where do these aspects of wellness fit in with exercise and training?
These areas commonly get overlooked by a lot of people and are vital during the initial phases to prepare the body for more intensive exercise. Training with hidden issues such as underlying injuries and muscle imbalances will significantly slow your progress down and cause unwanted stress on the body and raises cortisol levels. The same goes for anyone with hormone issues generally caused by bad choices and lifestyle habits, add a gruelling workout to this and you’ll be literally piling on the pounds with each session not losing them.

P4 looks at your lifestyle, stress levels, physical condition, fitness ability and of course what you want to achieve before we design your programme and include any corrective exercises and lifestyle recommendations at the same time so you are constantly making positive changes as soon as you start, we have found that this speeds up the process and guarantees results that are more sustainable.

 

What do you consider to be the perfect breakfast to fuel for a busy day?
I’m big on breakfast, I love it! I often go to bed looking forward to what I’ll eat first thing. It’s got to be quick and easy due to the incredibly early start so soft boiled egg (cooking while I shower) with a slice of seed health bread and avocado is a favourite then off I go.

 

The best exercise for perfect posture?
This is a tough one to generalise because it depends on the posture. It is most common for people to be more Kyphotic (rounded shoulders) due to the way we have evolved in our everyday lives, using computers, texting on our phones and sitting at a desk all day has caused us to lock up and loose mobility in our upper back and also tighten in areas of the neck, chest and hips which can become quite painful and greatly effects posture. So in that instance a mix of thoracic towel mobilisation, upper back pull, hip flexor stretches and lower abdominal activation is a winning combo for us.

 

Where do you find your motivation to keep inspiring others on their fitness journeys?
From our incredible clients! It’s infectious; honestly it’s awe inspiring, each and every day we see clients achieve things they never thought they could. Your health and physical appearance is so connected to every other aspect of your life, once you feel happy on the inside some amazing things manifest on the outside.

 

Who do you consider to be your own personal fitspiration?
My wife Linda! Her strength, stamina and determination during some tough times while having and caring for our 20 and 5 month old girls inspires me each and every day. Whenever I feel tired or run down I think of her hard work she puts in for our family and I’m driven to be a better a stronger person.

 

What would be your one piece of advice to somebody wanting to achieve optimum health?
Stick with it. You can never do too little when it comes to improving your health. People often want quick fixes and to change everything in one go but that can lead to a feeling of being overwhelmed. If you make one tiny change each week soon enough you would have made a dramatic difference to your whole life.

 

What is your own favourite way to train?
I like to mix it up. I believe boredom kills motivation and drive so keeping things fresh is key to my consistency. I do 3 – 4 old school weight training sessions per week which is mainly lifting, run once or twice, do a Jiu-jitsu class and every Sunday I lead our P4 Dirt Dash which is basically a mud run using trees, logs, rocks, hills and anything else out in the open as an assault course.

 

How do you like to chill and unwind after a busy day?
Spending time with my two little girls! Days can be long but nothing makes it feel more worthwhile than seeing those little faces waiting for me to get home.

 

How important do you consider nutrition to be for performance?
It’s paramount; you wouldn’t buy a top of the range sports car and fill it with cheap fuel! Not only will eating the way nature intended help you get results sooner, but you will feel and look better along the way, win win.

 

They say abs are made in the kitchen – is food choice really that crucial for aesthetics?
Most definitely! It’s a cycle really, eat bad, feel bad, look bad. A healthy, nutritious diet will make you feel more energised, benefiting your training which, will then change the way you look aesthetically.

 

Give us your top 3 essential healthy foods.
Avocado, blueberries and fillet steak.

 

What does a typical working day look like for you?
I’m an early riser so 5am start, a good breakfast and organic coffee. Then I will start the working day with responding to client emails and making sure everyone has their online programme for the day. My one-to-one clients start at around 7am but I am constantly working on P4 programmes, content, answering questions, writing articles and generally trying to give our clients an awesome training experience. I try and allow 60 minutes a day for my own training and then a good lunch. I’m home by 8pm and hit the sack by about 10pm ready to fight another day!

If You Only Do One Thing This Week… Get Fit Without Going To The Gym!

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When it comes to motivating yourself to exercise, the gym can at times be the last place you want to go – it’s too far, too cold, too expensive, too busy. We’ve all made excuses! This week we want to ensure you no longer have any excuse not to workout… a number of the world’s top trainers are now offering online classes from the comfort of your living room. From energy-boosting yoga poses to sweaty dance routines we’ve rounded up the best on offer!

 

Strala At Home! – Tara Stiles
Named ‘coolest yoga instructor ever,’by Vanity Fair and a long-standing Hip & Healthy favourite, it is fair to say Tara Stiles classes are in demand! Fortunately for those without the time to head to New York for a one to one session, Strala now offer online classes; whether you’re brand new to yoga or a long-standing practitioner, these fun videos split into easy-to-follow sections will get you feeling flexy and calm in no time. From £8, TaraStiles.com

 

Barrecore Online
Founded by Niki Rein, Barrecore focuses on toning, lengthening and leaning the body through a series of ballet based, burn-inducing repetitions! The series of online workouts are designed to fit effortlessly into a busy lifestyle, with everything from the 30 minute blasting barreEXPRESS to the less challenging barreBEGINNERS. Plus, you can buy an accessory pack, complete with ball and stretching band to bring the studio home. From £4, barrecore.co.uk

 

The Podium Effect
The brainchild of ex-Olympic heptathlete Louise Hazel, The Podium Effect is a 60 day fitness and nutrition challenge designed to create the body of an athlete. Formed of 60 high-intensity, 30-minute workouts that utilise body weight and a complementary low-carb food plan; expect to stay motivated by Hazel’s regular tweets as you get fitter, stronger and leaner. From £39.99, ThePodiumEffect.com

 

Sleek Technique
Just looking at the figures of professional ballerinas of Victoria Marr and Flik Swann is enough to get you motivated to workout. Split into a mixture of pre-recorded fitness classes and live sessions, the technique uses the principles of ballet mixed with aerobics and cardio. For those taking part in the live sessions there is no excuse to slack, as the instructors correct your technique via a Skype like chat, ensuring those plies are done with perfect form! From £7, SleekTechnique.com

 

That Girl 2.0
Created by two industry insiders, That Girl is a fitness programme designed to help you become that toned and in-control woman we all yearn to be. A-list trainer Christina Howells’ – known for whipping fashions finest into shape – has teamed up with a variety of editors to make high-intensity videos which are just the ticket for a spring-ready fitness kick, alongside a bespoke nutrition programme from The Detox Kitchen. £25, ThatGirlLondon.com

 

The SBC Experience
A place at one of SBC’s in demand classes is harder to reserve than a table at Chiltern Firehouse, so our Fitspiration Russell Bateman is bringing the experience online. Due to launch in the Spring, The SBC Experience will be a dynamic online platform that allows women worldwide to access Russell’s sought after workout and exercise plan, including videos, exercise plans, nutritional guidelines and membership discounts. Price upon request, TheSBCollective.com

 

Crunch Live
The mantra of this popular New York fitness studio is to make working out fun – and this is evident in their range of online classes including Burn ’n’Firm Pilates and Cardio Kickboxing. With a variety of lively instructors and classes depending on ability, keep your routine varied. From £6 per class, crunch.com

 

BeFit
If you like to mix up your workouts, try the popular YouTube channel BeFit, which has recruited the best instructors in the business including Jillian Michaels and Ballet Beautiful’s Mary Helen Bowers to create dynamic online videos designed to sculpt problem areas within 60 days. Don’t miss the daily workout, a total-body session which will make you sweat. Free, Youtube.com

 

The Viking Method
A functional training method like no other, super babe Svava Sigbertsdottir’s The Viking Method has until now been exclusively for private clients only (aka Suki Waterhouse and Nicole Scherzinger). Now on Youtube for anyone and everyone to see, you can now train like a supermodel for free! With a mixture of crawls, interval and HIIT training exercises designed to shock the body into burning fat, you’re guaranteed to achieve a lean, sexy physique! Free – Youtube.com

words by Harriet Tisdall

Learn To Love YOU!

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Valentine’s Day doesn’t need to be only about cards, chocolates and flowers. If you cringe every time a delivery of red roses arrives, or are planning on just sleeping through it all then now is the time to make Valentine’s your own with a day of complete self-love. Whether you are coupled up or happily single, here are seven ways to look after yourself – as they say, ‘to truly love another, we must first love ourselves,’ so there are no excuses!

 

Love Your Body

We often feel under pressure to have a so-called perfect body, with women in particular constantly criticising their shapes and sizes. Well, we say ‘no!’ to this; Without mentioning your appearance at all, make a list of ten positive attributes about yourself and reflect on these. Considering your skin replaces itself once a month, your stomach lining every five days and your skeleton every three months, we think the body is a pretty extraordinary place that deserves lots of appreciation!

 

Love Your Tummy

There is no better way of practicing self love than treating yourself to your favourite foods. Though every day needn’t be a cheat day, head to our recipe section for healthy twists on treats from chocolate cupcakes to cheesecake, with no added refined sugar or guilt.

 

Love To Dance

Let yourself be totally silly, close the curtains, turn your favourite tunes up loud and move like no-one is watching. This is a great way to let down your guard, getting rid of any built up frustrations and letting those endorphins do their thing!

 

Love To Exercise

Find a method of exercise you enjoy and do it regularly. Whether this is running, barre or boxing, make sure that you are not simply slogging it at the gym and that there are plenty of feel-good hormones involved. Don’t exercise simply to lose weight, we feel at our best when our bodies are healthy and strong, so getting the most out of every workout is important. Fancy trying something new? Call a friend and attempt a class together.

 

Love To Relax

Taking time out for yourself, even if it is only for five minutes, is one of the best ways to show self-love. Run yourself a bath with Epsom salts (magnesium is a proven muscle relaxant), make a cup of tea or pick up your favourite book, take a deep breath, relax, and indulge in some important me-time.

 

Love Your Mind

Mindfulness has been a buzzword in wellness for a while now, and the ever popular app Headspace, described as a ‘gym membership for the mind,’ has countless advantages for your mental and physical health, including lowering stress levels and warding off depression. Use your app for ten minutes a day, or simply try spend some time just being; just closing your eyes and feeling your breath for five minutes will make you relax and bring immediate calm.

 

Love Others

Show some gratitude today, whether it is thanking a friend or partner, giving someone a compliment or donating to charity. If you haven’t spoken to a friend in a while, pick up the phone and call them, you’ll never regret it.

words by Harriet Tisdall

New, Healthy, London Hangout – CPress!

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Half way down the Fulham road, between Fulham Broadway and Parson’s Green, there is a slice of Southern California which goes by the name of CPress.

Only launched in September of last year, CPress has already garnered a following of city workers, busy mums and health and fitness advocates, they even catered for Nike’s NTC Week. So it makes sense that they are already working on a second location to meet the city’s demand for organic cold-pressed juices and nutritious superfoods.

The bar caters to every type of juice consumer, from wary first-timers who prefer a little sweetness to ease them in to hardened, vegetable-only, green swiggers. There are cold-pressed juices to meet your every need and mood as well as nut milks, waters, cold coffees and hemp protein smoothies for something with a little extra staying power.

Where CPress comes into its own is with its cleansing programmes. Carefully designed to promote ‘positive health and vitality through clean, organic, wholesome and nutritious produce’ the cleanses can be personalised to suit your needs and range from a single day to a whole week detox. As an alternative to the punishing regimes of ubiquitous juice cleanses, CPress offers its cleanses as a way to recharge and complement people’s normal routines rather than inconveniencing busy lives, demonstrated through the option to add a light superfood salad to your programme. Your cleansing packs can be delivered to your door every two days. It’s all very Hollywood.

This is all special enough you’d think, but CPress boasts a whole host of other commendable qualities which make it a forerunner in the health food field. The cafe proudly holds organic certification through The Soil Association and every single product on the menu is certified organic, save the coconuts for their coconut water. This also means the packaging they use is 100% recyclable and chemical and residue free so a visit here really will leave you in a total state of detox. The menu is carefully compiled by in-house nutritionist Zoe Stirling, who is also on hand to answer questions of those on CPress cleanses. Filtered water is used for everything, including washing the fruits and vegetables to preserve their certified organic status and ensure all food and drink is absolutely free from toxins, pesticides, heavy metals and nitrogen. They also serve a superlative coffee.

Rather than a traditional centrifugal juicer which heats and adds oxygen to juice, CPress uses an x1 cold-press manual juicer which gently squeezes produce so every vitamin, mineral and enzyme is preserved and easily absorbed for optimum nutrition. Everything in the CPress fridges has a 2 day shelf life and the kitchen carefully regulates its production to ensure minimal waste and donates to community programs after its 48-hour best.

Of course, this is London and we are not quite as hardcore as the Californians. We like to eat as well as juice and CPress has listened to the demand for nutritious, cleansing food and answered with a menu bursting with healthy treats and meals to compliment their cast of juices. The menu is mostly raw, and totally gluten, refined sugar and dairy free and includes gigantic, hearty salads, soups, granola, cheesecakes, activated nuts, chia puddings and kale chips all designed as diligently for optimum health boosting as the juices. The Rainbow Circus and Five Seasons salads are the stars on the CPress walk of fame, featuring spiralised celeriac, cauliflower rice, chickpea falafel, and tamari sauce between them. Add a side of kale chips and you have yourself a winner. You can rock up hungry and thirsty and leave happily full and alkaline-d.

There is an endearing honesty to CPress that derives from their transparency in listing all of their ingredients along with their welcoming staff and laid-back minimalist space you can kick back and while away an afternoon in. So whilst the weather outside may be distinctly un-LA, you can know you’re treating your body to a cold-pressed feast any veritable juicing, bikini-clad Southern Californian would be proud of.

Visit their website here!

The New-Mums’ Beauty Cupboard Essentials!

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Editor of Hip & Healthy, Sadie Macleod, fills us in on the go-to beauty products that any new yummy mummy should be keeping in her bathroom cabinet.

Four-months ago I had my first son… Max. Since having Max, one of the first things to fly out of the window was keeping up any sort of beauty regime. This is from someone who moisturised every inch of her body religiously after any bath or shower – now i am lucky if I brush my teeth twice a day (no jokes). Although, over the past few months I have found some trusty beauty products that have become some of my closest allies as I navigate these totally uncharted waters, which I wanted to share. As something I have discovered is that if anything helps in the first few months after having a baby it is worth sharing just in case it helps someone else!

 

The Moisturiser – Calm Balm, Skin & Tonic
Let’s face it – whether your babe sleeps through the night from week one (unlikely) or has you up every 45 minutes for a feed you are going to feel like you need much more sleep than you are getting and this shows on your face. For me – my skin reacted by getting so dry that it resembled something you would sand a table with and so a fantastic moisturiser has been key in giving my skin it’s glow back. Skin & Tonic’s Calm Balm not only hides all manner of sins but it aids sleep as two of its five (yes… FIVE) organic ingredients are Chamomile and Lavender. Rub the balm into your palm to create an oil before applying to your face then take three deep breaths whilst cupping your hands over your nose for the ultimate in relaxation technique.

 

The Mask – GlamGlow YouthMud
When I heard that there was a mask on the market that Hollywood A-Listers used in oder to give their skin a youthful boost before any award ceremony or public appearance (Jourdan Dunn, Nathalie Portman and Usher are all fans) I had to give it a try immediately and it is the best mask I have ever used! When you first apply GlamGlow it tingles so much you think it might be burning your skin but stick with it for it is actually working its magic. Once the mask has been removed (wipe it off with a muslin) you’ll notice your skin is instantly brighter and feels so much smoother. It is an instant pick-me-up for your face.

 

The Hand Cream – Aveda Hand Relief
When a newborn is around, clean hands are essential and after changing nappies 30 times a day, you’ll be washing them a lot! This can result in very dry, itchy skin around the fingers and wrists particularly. Hand cream will be your life saver. I love this one from Aveda as it is super thick, smells yummy and totally natural. It also contains licorice root, which is an anti-irritant helping to calm any redness or soreness.

 

The Beauty Oil – Pai Bio Regenerate Oil
Made from skin-loving rosehips, this super oil is perfect for sensitive skin and is the most concentrated rosehip oil on the market today. It’s high levels of Vitamin A will help boost your skin’s natural healing process, meaning that scars, wrinkles and even sun damage will be fainter for it. I found that particularly because of the dryness and the tiredness, my skin aged terribly when Max was first born, but after a few applications of this oil it became so much fuller and went back to what it once was pretty quickly. It also doubles up as an amazing stretch mark oil so use it freely on any areas that you would like to improve.

TOP BEAUTY TIP: Use your nipple cream as a lip balm at night too as it is super moisturising!

words by Sadie Macleod

If You Only Do One Thing This Week… Burn Fat With These Foods!

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Yes, it’s true, certain foods really can give you a flatter stomach. While this gives you no excuse to miss that workout, these superfoods can aid you in your quest for washboard abs so be sure to chow down to a trimmer physique!

 

Eggs
Not only are they packed full of protein and vitamin B12 which helps the body to metabolise fat, but recent studies have proven that you burn more calories digesting this superfood than a carb-heavy alternative.

 

Almonds
The most tummy-friendly member of the nut family, almonds make a perfect snack for curbing hunger between meals. Almonds are not only high in protein, fibre and good fats, but when eaten in moderation they promote weight loss and improve cholesterol levels. Their high magnesium content is what will really see you on your way to a six-pack for summer as your body needs in order to regulate blood sugar and prevent those energy dips that leave you reaching for that doughnut fix.

 

Avocado
An avocado may have the same calories as a Mars Bar, but that’s where all similarities end. Full of mono-unsaturated fats for healthy skin, hair and nails, avocados are also a great source of fibre, which keeps you fuller for longer. The perfect excuse to eat the buttery fruit all mashed onto warm toast, whizzed up into cacao mousse, straight from the skin with a spoon…

 

Peanut Butter
Our favourite childhood snack is totally great to eat now we are grown up too, just skip the bread and jam… Packed with niacin, which keeps the digestive system on track and prevents bloating, peanuts are also a good source of protein and healthy fats to keep you feeling full. Check the labels and opt for unprocessed versions though, as some jars are laden with added sugars – a surefire way to send those abs into hiding!

 

Green Tea
Green tea is rich in antioxidants that have been proven to speed up metabolism so switch your normal cuppa for a green alternative to promote a flat tum. Sip on a cup first thing to hydrate you and help rid your system of excess water and add a squeeze of lemon to enhance the positive effects on digestion. Sitting down to savour a lovely hot mug of tea is also a fantastic way to curb stress and lower your levels of belly-fat inducing cortisol. So unwind and drink up!

 

Cannellini Beans
Packed with resistance starch, a unique fibre that resists digestion, these legumes make the body work harder and burn more calories so you can wave ‘bye-bye’ to belly fat! Add to salads, sauces and stir-fries for a filling meal.

 

Porridge
Slave to the the 11am slump? Then swap sugary cereals for warming, comforting, hearty porridge. Oats are rich in fibre and release their energy slowly, so they keep you energised until lunchtime and help to beat blood sugar peaks and troughs that lead to hormone imbalances and the dreaded tummy pooch.

 

Hot Pepper
Capsacin, the compound that gives chilli peppers their characteristic kick, heats up the body and effectively melts additional calories. Add cayenne pepper to hot water and lemon for a metabolism-boosting drink and throw plenty of chilli into sauces and soups to reap those fiery rewards!

 

Lean Meats & Fish
Not only does protein have a high thermogenic effect (meaning you can literally burn calories as you chew), but lean meats and fish, such as salmon, are full of Omega 3 and saturated fat, vital nutrients for preventing stress chemicals (yep, think cortisol again!) that can result in weight gain, particularly in the abdominal area.

 

Whole Grains
Oats, bulgar, brown rice and quinoa (okay this one’s a seed but we’ll let it off!) are harder for our bodies to digest than processed foods, meaning they speed up the metabolism and burn more calories, which can lead to overall fat loss.

words Harriet Tisdall