How To Love The Skin You’re In

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

Accept yourself in the present

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

Find a workout you love

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

Ditch the diet

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

Focus on the good

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

Make a change

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

By Zsa Zsa Vella

HEALTHY RECIPES | FITNESS INSPIRATION

Spin In Style With Our Activewear Essentials

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

The Fashion-Meets-Functional Leggings

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

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

The Cream Of The Crops

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

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

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

The Inspirational Tank

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

The Must-Have Accessory

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

Words by Zsa Zsa Vella

Image: @kristaperez

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

 

Transition Zone ‘s Revolutionary 25 Minute Workout

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

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

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

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

Words: Emma Bardwell

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

Image: Nike

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

Introducing The Viking Method

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

The Hormones

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

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

The Training

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

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

The Viking Evolution

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

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

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

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

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

The Viking Method Clothing Line

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

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

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

Words by Svava Sigbertsdottir, founder of The Viking Method

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

Our Favourite Vegan + Raw Sweet Treats

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

Well + Happy

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

Raw Halo

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

Hen’s Clean Cakes

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

 Emily Fruit Crisps

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

Words by Isabella Stelle 

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

Alternative Yoga Classes We’re Loving Now

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

Hip Hop Yoga

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

Antigravity Yoga

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

Voga

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

 Hotpod Yoga

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

Words by Isabella Stelle 

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Fitspiration: Livia’s Kitchen

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

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

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

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

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

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

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

What is your favourite superfood?

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

Favourite healthy cafe in London?

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

What is your favourite workout?

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

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

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

Who is your fitspiration?

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

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

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

What’s your favourite snack other than crumble?

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

What is your favourite crumble flavour?

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

Who is your role model?

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

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

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

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

What’s next for Livias Kitchen?

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

Words by Georgia Barnett 

MORE FITSPO’s: Deliciously Ella | Madeleine Shaw 

 

Post-Workout Power Snacks

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

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

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

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

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

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

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Words by Zsa Zsa Vella

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

 

 

The Autumn Activewear Edit

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

The Long Sleeved Top

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

The Body

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

The Colour Flash

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

GET YOUR DOSE OF AUTUMNAL ACTIVEWEAR HERE

Why Women Should Lift Weights

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Have you checked out Millie Mackintosh’s Instagram feed lately? Well you should. She’s just one of a slew of female celebrities who are answering the age old myth that weight lifting makes you bulky and proving once and for all why women should lift weights. If her pics are anything to go by, the effects are pretty impressive! She’s not the only one at it either. Thanks to the likes of Karlie Kloss and Miranda Kerr breezily deadlifting loaded barbells, there’s been a rapid increase in women turning to weights. So, why all the fuss?

“The days of running for hours to keep in shape are long gone,” says Lee Smith, Personal Trainer at Transition Zone and Physical Performance Coach for England’s Ladies Youth Team. “Resistance training with weights is where it’s at if you want to get lean and ripped. Some women are still suspicious of anything over 5kgs”, he continues, “but fears about ‘bulking up’ are largely unfounded. Because of much lower levels of testosterone, a woman’s hormonal makeup is not designed to add large amounts of muscle mass. Unless she’s living and breathing weights 24/7, it’s simply not going to happen.”

Did someone say lean and ripped? Hell yeah! But if that isn’t enough to convince you, here’s four more reasons we should all be raising the iron bar.

  1. Fat Loss: Lifting weights is the fastest and smartest way to burn fat. While excessive aerobic exercise can eat into your muscle stores, weight lifting burns almost exclusively fat. The best thing is, by creating more lean muscle mass, you’re turning your body into a fat torching machine – even when you’re resting.
  2. Anti-ageing: Weight lifting doesn’t only train your muscles, your bones become stronger and more dense too. Bone health is crucial for women. Regular resistance exercise such as lifting weights has been proven to help prevent osteoporosis and may even help build new bone.
  3. Endorphin rush: Lifting weights increases your feel-good hormones. Fact. We all know how kick-ass you feel when you walk out of a class sweat-drenched and proud. Those who regularly strength train tend to manage stress better and cope better in stressful situations.
  4. Better performance: Stronger muscles enable you to support your body’s weight and maintain better technique during other exercises, such as running or Pilates. “Strength has a way of seeping into all areas of your life, in the gym and out,” says Lee. “I train lots of women who feel really empowered – both mentally and physically – by the fact that they can deadlift their own body weight. They take that confidence with them wherever they go.”

In a nutshell, lifting weights helps you get stronger, leaner, happier and more bad ass. Believe the hype girls; strong not skinny is where it’s at. See you at the squat racks.

Words: Emma Bardwell

Emma Bardwell is a freelance health and wellness writer. Follow her @eightypercentclean or go to www.emmabardwell.com

Follow Lee Smith @your_conditioning www.yourconditioning.com

MORE: How To Ditch The Diet | FITSPO: Faya Nilsson of Fitness on Toast

Our Favourite Healthy Recipe Books

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These days, healthy recipe books are popping up left, right and centre, but we’re not complaining! From vegan and raw, to clean and simple, the following cookbooks (and UnCookbooks) are a few of our current favourites.

Naturally Sassy by Saskia Gregson-Williams

Not many seventeen year olds can say they have a published recipe book under their belts, but this ballet and foodie superstar can – and a completely vegan gluten and refined sugar free one at that! Sassy of the beloved blog Naturally Sassy takes the hassle and confusion out of healthy cooking with her easy to follow recipes featuring accessible ingredients that can be found in your local supermarket. Read on for the gluten free pizza recipe we can’t get enough of…

Brown rice pizza with a sun-dried tomato sauce (pictured above)

Pizza base

  • 220g (13/4 cups) brown rice flour
  • 3 tablespoons arrowroot
  • 1/2 tablespoon sea salt
  • 1/2 teaspoon bicarbonate of soda
  • 20g (1/2 cup) roughly chopped parsley
  • 350ml (1/2. cups) warm water
  • 60ml (1/4. cup) olive oil
  • 1 tablespoon apple cider vinegar

Sun-dried tomato sauce

  • 60g (1 cup) sun-dried tomatoes
  • 2 tablespoons olive oil
  • 60ml (1/4 cup) passata
  • clove of garlic, peeled and crushed

Toppings

  • 1 medium-sized squash, peeled, deseeded and cut into small cubes
  • 1–2 tablespoons olive oil
  • Pinch of salt
  • 150g (1 1/2 cups) sliced white mushrooms
  • 2 sweet peppers (any colour), deseeded and sliced
  • 1 handful of fresh basil, roughly shredded
  • 30g (1/4 cup) pine nuts
  • 50g (1/2 cup) pitted black olives
  • 1 handful of rocket, to garnish

Preheat the oven to 190°C/170°C fan/gas 5 and line a 30cm pizza tray or a baking sheet with baking parchment. Place the squash in a roasting tin, drizzle

over the olive oil and add a pinch of salt. Pop in the oven to roast for 30 minutes or until tender.

Meanwhile, place all the ingredients for the pizza base in a mixing bowl and mix until fully combined. Scoop the dough out onto the prepared pizza tray/baking sheet and, with wet hands, flatten it out and mould into your pizza shape. You want a very thin crust, so it’s best to spread the dough out as much as possible. Place in the oven and bake for 20 minutes until golden.

While the pizza base is cooking, place all the ingredients for the sun-dried tomato sauce into a blender and blend until smooth.

Remove the pizza from the oven and top with the sun-dried tomato sauce, mushrooms, peppers, basil, pine nuts and black olives. Cook for a further 10 minutes and serve, with the sweet potato cubes scattered on top and garnished with rocket leaves.

Extracted from Naturally Sassy by Saskia Gregson-Williams (Ebury press, £16.99) Photography by Matt Russell

The UnCook Book by Tanya Maher

If you’ve ever been to Tanya’s Cafes here in London I’m sure you are dying to try and re-create some of her absolutely delicious dishes! The good news is that now you can with The UnCook Book, the Essential Guide to a Raw Food Lifestyle. Tanya makes raw cooking not only look beautiful, but simple too, so anyone from an advanced raw foodie to a raw newbie will have loads of fun playing around in the kitchen with this book. Raw carrot cake anyone? Um yes please! Get creative in the kitchen with the recipe below.

Carrot Cake

Screen Shot 2015-10-01 at 11.28.37

Serves 12

For the cake:

  • 150g (51⁄2oz) pitted dates, soaked for 4–6 hours
  • 70g (21⁄2oz) dried pineapple, chopped small
  • 750g (1lb 101⁄2oz) carrots, grated and squeezed to remove excess liquid
  • 50g (13⁄4oz) ground flaxseeds
60g (2oz) ground gluten-free porridge oat flakes
  • 70g (21⁄2oz) coconut oil, melted 75g (23⁄4oz) maple syrup
  • 2 tsp mixed spice
  • 1 tsp ground cinnamon
  • 1⁄2 tsp himalayan salt

For the icing:

  • 1 vanilla pod
 130g (41⁄2oz) cashew nuts, soaked for 4–8 hours
  • 50g (13⁄4oz) coconut oil, gently melted
  • 80g (23⁄4oz) agave nectar
  • 
juice of 1 lemon

Prepare the cake layer first. Process the dates and pineapple in a food processor until the mixture becomes chutney-like.

Add the remaining ingredients and process again until well combined. Transfer the mixture to a 23cm (9in) springform cake tin and press it down firmly to spread it across the base.

To prepare the icing, scrape out the seeds from the vanilla pod. To do so, slice the pod in half lengthwise, then use a teaspoon to scrape out all the seeds until the inside of the pod is dry. Discard the pod.

Transfer all seeds and the remaining icing ingredients to a high-speed blender and blend on a high speed setting until thick and creamy.

Smooth the icing over the cake with a palette knife. Alternatively, if you prefer a runnier look, pour the icing over the cake, allowing it to drip down the side.

Refrigerate the cake for 30 minutes to set the icing. Alternatively, if you prefer your icing to be runnier, remove the cake from the tin and pour the icing over it when serving.

Tip:  The loose base of the cake tin is not completely flat, as it has raised edges. To remove the cake easily without losing any of it that may catch on this ridge, insert the base into the adjustable tin ring so that the ridge faces downwards.

Extracted from The UnCook Book by Tanya Maher (HayHouse Uk, £16.99) 

A Modern Way to Cook by Anna Jones

Like many in the industry, Anna quit her desk job to pursue her passion of becoming a chef. Adding food stylist and writer for the well-known Jamie Oliver to her CV, Anna Jones has established herself as a key player on the foodie scene. She recently published her gorgeous vegetarian cook book A Modern Way to Cook which really embodies her belief that vegetables should be the centre of every table and that eating healthy is not a constriction but joyful and delicious. For an easy weeknight recipe, try this:

Kale, Tomato and Lemon Magic One-Pot Spaghetti

Serves Four Generously

  • 400g spaghetti or linguine (Editors note: we love gluten free)
  • 400g cherry tomatoes
  • the zest of 2 large unwaxed lemons
  • 100ml olive oil
  • 2 heaped teaspoons sea salt (if you are using fine-grain table salt, add a bit less)
  • 1 × 400g bag of kale or spinach
  • Parmesan cheese (I use a vegetarian one) (optional)

The key to this recipe is to measure your water carefully and to use the right pan: you need a large shallow sauté pan or a casserole large enough to fit the pasta lying down. A large deep frying pan or wok would work well too.

Fill and boil a kettle and get all your ingredients and equipment together. You need a large shallow pan with a lid.

Put the pasta into the pan. Quickly and roughly chop the tomatoes in half and throw them into the pan. Grate in the zest of both lemons and add the oil and salt. Add 1 litre of boiling water, put a lid on the pan and bring to the boil. As soon as it comes to the boil, remove the lid and simmer on a high heat for 6 minutes, using a pair of tongs to turn the pasta every 30 seconds or so as it cooks.

Meanwhile, remove any tough stalks from the kale or spinach and roughly tear the leaves. Once the pasta has had 6 minutes, add the kale and continue to cook for a further 2 minutes.

Once almost all the water has evaporated, take the pan off the heat and tangle into four bowls. If you like, top with a little Parmesan.

Extracted from A Modern Way To Cook by Anna Jones (Fourth Estate, £25) 

GET THE RECIPE: Honestly Healthy’s Bircher Muesli | Sprouted Spelt & Honey Loaf

 

Why You Should Bin The Booze This October

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Need an excuse to take a break from alcohol? Bin the booze this October with our favourite health related benefits you can expect from ditching the strong stuff…

Clearer Skin

Notice how skin tends to look a little worse for wear after a night out? This is because alcohol dehydrates your entire body, including your skin. Excessive consumption of alcohol is thought to deplete the skin of vital vitamins and nutrients, resulting in a sullen and lacklustre appearance. Skin ailments such as rosacea, a skin condition that causes flushing in the cheeks, is commonly linked to alcohol intake.

Beat the bloat

As well as causing unsightly skin breakouts, alcohol can lead to bloating and puffiness in the face and stomach. The balance of water within the body is a delicate one that can be thrown out of whack by various conditions, diseases and certain aspects of our diets. Alcohol happens to be a major culprit when it comes to water retention, one of the main causes of bloating. Additionally, the toxins in alcohol are thought to contribute to the build up of cellulite – no thanks!

Loved up liver

If you regularly consume alcohol, it’s time to give your liver some love. Whilst some may think that it’s the livers job to break down toxic substances such as alcohol, filtering alcohol out of the body is only one of the livers 500+ vital functions. Said simply, this means it can only handle so much alcohol at a time, with the excess alcohol left to circulate in your bloodstream negatively affecting your brain, heart and other tissues – yikes!

If that’s not enough to get you to give up that odd glass of prosecco or vodka lime and soda, then hopefully this will! This October, Macmillan Cancer Support is challenging the UK to Go Sober for a whole month. Running from the 1st-31st of October, by taking part in Go Sober for October, you will help Macmillan provide practical, medical and financial support for people affected by cancer so no one faces cancer alone. As an added bonus, Macmillan have partnered with Hotpod yoga to bring FREE yoga classes to those participating in the challenge.

Nick Higgins and Max Henderson, co-founders of Hotpod Yoga who are taking part this year, share their tips for rising to the Go Sober challenge.

– Take up something else – fill your former-drinking-time with something new and refreshing: Yoga?! We’re putting special Sober October classes throughout October, for free, just for Sober Hero’s taking part in the challenge

– Appreciate the benefits – like it or not, drinking’s not good for you. Revel in the clarity of mind, the quality of sleep, the openness of your body. Enjoy it.

– Consider the impact – Macmillan is pretty amazing. 10 seconds of thought as to the impact your hard-raised ££ is having should set you right in no time.

– Seek the crowd – it’s a great thing to have support on – seek comfort and companionship in other no-drinkers.  That’s why we’re trying to get people together at our free class at prime drinking time!

To get involved, round up your fellow hip & healthies and head over to www.gosober.org.uk, sign up, and look forward to swapping gin for juice this autumn!

MORE: How To Boost Your Immune System This Autumn