Non-Physical Benefits of Yoga: One writer learns that Yoga is not just a physical thing

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Important Non-Physical Benefits I Learnt from Yoga

words by Kathleen Flemming

A few years ago when I first started to practice yoga, I was only interested in the physical benefits. I wanted to be more flexible, stronger and improve my core strength. Of course, I have seen improvements in all of these areas but what I have begun to realise is that yoga has taught me so much more. Yoga is a sanskrit word which literally means the union and has come to symbolise the union of mind, body and spirit. In the western world many of us go to yoga for the fantastic physical benefits and we forget about the ‘mind’ and ‘spirit’ elements to the practice. It is true that some classes are taught with emphasis on the physical but even in these classes we can learn a lot about ourselves and reap great mental and emotional benefits.

Over the last few years I have learnt many important non-physical lessons through my yoga practice. I wanted to share the most important ones to me as applying all of these to my daily life has helped me deal with many problems as well as giving me the resources to take on new challenges.

1. Breathe. We all breathe but most of us never focus on our breath. Good yoga teachers will always place emphasis on breathing. Focusing on our breath can tell us a lot about how we feel as well as helping us to feel better. For example, if your breathing rate increases it my be that you are anxious or stressed. If you become aware of this you can consciously try to slow your breath. By bringing attention to your breath you automatically slow your breathing, bring your heart rate down and calm your mind. It is likely that you actually stop feeling anxious or stressed. I always used to think of the yogic breath as a nonsense but when I opened my mind to it, my whole life changed. When I was working as a lawyer in London, life was busy and stressful and I found it easy to control my anxiety by using breathing techniques. Often on a packed tube, I would close my eyes and just focus on my breath. I would no longer feel stressed and would get off the tube feeling calm.

2. Silence. I used to hate silence. I think I was scared of it because I used to think it meant people felt awkward in my presence or that my life was dull. When I started doing yoga there would be many moments in the class where there was silence. At the end of every class we would lie down in silence. I didn’t like it. I wanted to do something or listen to something not just lie there. After a while I got more used to the quiet and my yoga teacher would encourage us to appreciate stillness and silence. How often in your day is there silence or stillness? There are phones ringing, computers humming and people talking. Obviously it is also important to tune into your surroundings but being comfortable with silence and stillness is also important. Sitting in silence and silencing your mind is a wonderful de-stressing experience. If we could all find a few moments each day to be quiet and still, we would be a lot less stressed.

3. Don’t Compare. We are all guilty of comparing ourselves to others. Is she thinner than me? Does everyone look nicer than me? Why can’t I do that like her? During my first yoga classes I would look on in envy at the yogis who could contort themselves into all sorts of amazing postures. I used get incredibly frustrated and cross with my body for not being able to do what they could do. I kept looking around, feeling self-conscious and wanting reassurance that I was at least better than some of the others. We all do this to some extent whether it be in a yoga class, at the gym, at work or at a party. Yoga helped me to stop comparing myself. In yoga we are taught to look inwards, look at ourselves without comparing ourselves to others. We are unique and we are all different. Certainly there are some incredibly gifted, beautiful people in the world but at some point in time there will always be someone fitter, stronger, more beautiful than you. Accepting what your body can do on the mat goes a long way in helping you to accept yourself.

4. Listen to Your Body. I used to push myself. I still do but a little less because I have learnt to listen to my body. Especially when we are young, we expect our bodies to carry us through all the crazy things we want to do. We work hard, play hard and train hard but we seldom stop and take note of how our body feels until we get injured. Most of us plough on with that workout when we know we are tired. Yoga has taught me to listen to my body and stop when I need to stop. Our bodies feel different everyday. Runners know that one day they can run forever and the next run their legs are heavy and they can’t run for more than 10 minutes. Yogis can stand in tree pose for 10 minutes and the next time they fall over after 10 seconds. A lot of us will force our bodies to carry on instead of listening to how we feel and asking why things are different this time. It may be that we need a break, we nedd to do something different or It could even be that your body wants a little more. The important thing is to be in touch with our bodies. If you can’t do something one day that you could do before, listen to what your body is telling you. Maybe you need a rest?

5. Patience. We live in a crazy world where we expect things to happen instantaneously. If something doesn’t happen as we want it to happen straight away, we are frustrated. Sometimes I watch people in queues in coffee shops or on a train platform. I can visibly see their heart rate rising. We expect things and we expect them to happen quickly. But this isn’t always how things work. Sometimes we have to be patient. Many yoga poses are challenging and require practice. Yoga taught me to be patient and that over time things will change. Some poses have taken me months even years to master and still I have so much more to learn. If you get frustrated and impatient, things never work.

6. Challenge Yourself. It is very easy to continue in the same job, keep the same gym routine etc. because it is comfortable. It is easy to avoid learning new things. Doing something different, something new, forces you out of your comfort zone. It is good to challenge your body and mind. We will never improve ourselves if we just continue as we are, plodding along in our comfort zone. Many of us are scared of new things and scared to challenge ourselves in the fear that we will look silly or fail. My yoga teachers encourage me to try things I never think I will be able to do. Initially I was reluctant to try difficult, new poses because I thought I would look a fool but after a while I realised that most of the class look like fools and those that don’t probably once did. We all have to start somewhere and challenging yourself in a yoga class is a good way to gain confidence before diving into other challenges in your life. Yoga teaches you to challenge yourself while forgetting about your pride. Just go for it.

If everyone did yoga and opened their mind to the mental benefits as well as the physical, we would all feel a lot better. Find a good teacher and begin to open your body and mind.

If you only do one thing this week… Tone with Tabata

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Created by a Japanese scientist, Izumi Tabata, this takes just four minutes of your workout time – although you should do a 10-minute warm up before you start – and cool down afterwards.

The idea is that you do 20 seconds of all-out exercise – rating 10 out of 10 on the effort scale, then you rest for 10 seconds. And that means resting completely, sitting or standing still. Trust me, doing a little walk is not going to help you. Stop, recover and go all-out for the next 20 seconds. Simply repeat this eight times and you’re done.

Tabata sounds easy – but if you’re doing it right it’s incredibly hard. Don’t do more than two sessions a week.

It works on: machines like the bike, rower and cross trainer. You can also use a skipping rope or try moves such as burpees, press-ups, squats and lunges. If you want to try Tabata as a running move, do it outside on a straight piece of path or track. It’s hard to control the speed quickly enough to change intervals effectively on a treadmill and jumping onto the sides is a dangerous move when your legs are as tired as they will be past your fifth set

Not suitable for. Weights. Some trainers use Tabata with weights and yes, it’s great if you’ve got someone watching your technique and who could catch the weight if you’re about to drop it – on your own though it could potentially be a recipe for injury.

This is an extract from  GYM-SPIRATION: 52 Ways to Wake Up Your Workout by Helen Foster, £1.99, a new e-book, released February 11th 2013. Available for Kindle via amazon.co.uk and for iPad, iPhone or computer at healthehelen.wordpress.com.

Week Three Of Project You: Features Editor, Harriet, shares her food diaries and learns a thing or two…

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The thing I struggle with most of all in my day-to-day quest to be fit and healthy is, like hundreds of other men and women out there, my diet. I would like to think that most Hip and Healthy readers are similar to me in that you all know how to eat healthily, you can all answer the following question for example; which breakfast is healthier? A) A bacon sandwich OR B) Porridge made with almond milk and a handful of blueberries and sliced banana? Yes, exactly. But why then, do I find myself so often making what is obviously the wrong decision about my food? I am hoping to change this attitude that I have through the help of Richard Callender and Project You.

At the beginning of my Project You experience at Exclusive Training in Richmond, Craig my exclusive Personal Trainer gave me a wonderfully helpful starter pack, a veritable novel on nutrition and an integral part of the supportive process at Project: You. Upon reading it, I was pleasantly surprised to see that no particular diets were recommended, no fad eating trends or unrealistic dieting plans. I have never been an advocate of ‘diets’, especially fad diets that offer zero nutritional value whatsoever and most significantly are not sustainable. The most important thing to think about when you embark on any new diet journey is; can I sustain this for more than a year? If the answer is no then my advice is don’t do it. And this is exactly what the Project You nutritional pack states also. It helpfully gives you guidance on how to eat that vital balanced diet, nothing is denied to you, only explained so that you can make your own choices about certain foods.

My first challenge in Week one of Project You was to keep a food diary, detailing everything I consumed, my three meals a day and snacks and drinks. I have kept food diaries before and it has to be said that they are extremely helpful and often very enlightening. It is fair to say that we are often a nation of ‘Amnesia Eaters’  we will think back on our day and analyse our eating habits and think ‘yes, great I didn’t do too badly today: porridge, sandwich, salad. Done.’ But you don’t mentally account for that Coke you had while reading your emails, that slice of cake you pinched from the office treats table during a meeting, or those crisps you grazed on with your glass of wine with a friend. Just these three slip ups will account for a possible extra 400-600 calories in the day. This is why, as Craig patiently explained to me, food diaries are invaluable at tracking exactly what we are putting into our bodies, at what time and why.

Below is an excerpt of my first week’s food diary (including my exercise for the day) for you to analyse for yourselves:

Project You Food Diary

7th Jan

  • Small bowl of organic Porridge made with skimmed milk
  • Large banana
  • Italian meatball soup
  • 40g naked nuts; almonds, cashews, hazelnuts & walnuts
  • Grilled chicken salad with poached egg.
  • 2 x oatcakes with hummus

Drinks – cup of normal tea, 2 litres of water.

Exercise = Rest Day

8th Jan

  • Small bowl of organic Porridge made with skimmed milk
  • Vegetable Sushi
  • Crayfish and Avocado salad
  • 2 x Ryvita crisp breads
  • Grilled chicken salad

Drinks – cup of normal tea, 2 litres of water, peppermint tea

Exercise – Project: You induction – fitness test and half an hour Armageddon homework

9th Jan

  • Probiotic yogurt with banana and granola
  • Large salad: plain chicken, green beans, cucumber, olives, cheese, new potatoes and spinach.
  • Grilled Bacon and avocado salad

Drinks – cup of normal tea, 2.5 litres of water, orange juice, decaff earl grey tea.

Exercise – 30 minute run in my lunch hour

10th Jan

  • Bowl of porridge
  • Chicken and butterbean salad
  • Salmon fillet with roasted Mediterranean vegetables
  • 4 x Ryvita Thins with hummus

Drinks – cup of normal tea, 2 litres of water, peppermint tea.

Exercise – Boxcercise class – 30 minutes, 10 minute cycle.

11th Jan

  • 2 slices of granary toast with butter and marmite
  • Cheese and pickle baguette
  • Pizza!! (bad day!!)

Drinks – cup of earl grey tea, 2 litres of water, orange, apple and ginger freshly squeezed juice, ginseng & Echinacea juice.

12th Jan

  • 2 poached eggs on x1 slice of granary toast
  • Tomato soup with Ryvita crackers
  • Roast pork, carrots, beans, sweet potato

Exercise = 1 hour PT session

After subsequently handing this into Craig along with my Week 2 diary, he gave me feedback on my habits, saying that it seemed like I knew how to eat well and I also knew when I was eating badly because of my not-so-subtle ‘bad day!!’ comments. He also observed that I wasn’t much of a snacker and that it’s clear that I like to have x3 tangible meals a day, which is true. I definitely feel cheated if one of my three ‘main’ meals is scuppered for some reason. As he could see that I know how to eat well, Craig has decided to change the way I eat and wants me to eat x5 small meals a day, he thinks that trying to break myself out of my habits will help to combat the ‘bad days’ and get me eating better by the tried and tested ‘little and often’ method. Here is Craig’s example recommendation of a one day food plan:

Wake up: 1 pint of water (helps activate internal organs and drank 30 minutes before eating helps digestion)

Meal 1: 

handful blueberries

Handful strawberries

Handful raspberries

Handful nuts

Meal 2:

1 chicken breast

2 sweet potatoes

Handful green beans

1 pint of water

Meal 3:

1 chicken breast

1 sweet potato

Broccoli

1 pint of water

Meal 4 (pre workout)

Banana

1 pint of water

Meal 5 (post workout)

Salmon

Green beans

Broccoli

Carrots

1 pint of water

Before bed

1 pint of water

This seems like a lot of food to me, but I am very much hoping that having this volume of food so frequently throughout the day will stop me  falling into my old bad habits such as indulging in convenience food because I am so hungry. I will let you know how I get on, but for now let me leave you with a brilliant nutritional fact from Craig:

“If you are craving a snack consider blueberries, not only do these little fruits have enormous health benefits including helping prevention of heart disease and Type 2 diabetes, it has been proven in experiments that blueberries can potentially cut the number of fat cells in the body by to 73%, a great weight loss tool! ”

www.exclusivetrainingrichmond.co.uk

 

 

 

 

Happy Chinese New Year: Get our Qi in check with a traditional Chinese treatment like this

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The Ãman Spa Signature Treatment: Inspired by China

“The energy is the basis of life. Everything in the Universe changes and develops thanks to qi.” Zhang Zhongjing – Chinese Physician (150 – 219 AD) reviewed by Frankie Rozwadowska

Most of us aren’t aware that traditional Chinese medicine influences many of the techniques and beliefs in today’s Western beauty world, and with today seeing the arrival of the Chinese New Year – now is the time to learn how these ancient philosophies can change your life (and your appearance). The first thing you need to know about is Qi (also known as Chi or Ch’i), which lies at the heart of all traditional Chinese medicine practices. Essentially, Qi is the life-force within us all, the energy from which all living beings exist – flowing through the body via meridians to give life to our organs, minds and souls. When these meridians become blocked, our Qi becomes imbalanced – resulting in fatigue, illness, skin problems, low-moods, weight-gain…you get the gist. And nobody wants that. It’s therefore no surprise that in today’s rat-race we’re left feeling tired, stressed and unmotivated. The key to reversing all this? Get your Qi in order and you’ll feel like a new person, both inside and out. How on earth do I do that, you ask? Well, in just two and a half hours at The Connaught’s Ãman Spa, I defy you not to leave with a new lease of life and a spring in your step. If I had it my way, everyone would make a visit for their Signature Experience Inspired by China. And here’s why… Hidden away beneath the lobby of The Connaught Hotel is the ultra-luxe Ãman Spa, your own private portal from London to the East. It’s all cool granite, white marble, honey-gold oak and dove-grey Portland Stone – with touches of organic linen, bamboo and neutral silks. Within two minutes of entering you’ll have forgotten about what you need to buy for dinner or what you’re going to wear on the weekend – your worries are checked in along with your coat. Once you’ve slipped into your sumptuous robe and had a cup or two of fresh lemongrass tea, it’s treatment time, and this Chinese Inspired Signature Experience is all about unleashing your Qi through your muscles from top to toe. A soothing aromatic green tea footbath comes first (each part of the experience starts with your feet as these are what keep us grounded) before you lie down on your heated bed. Yes, heated. Amazing. You are in complete control of the temperature of both your bed and the room, the volume of the music (calming Chinese flute melodies) and the lighting – although I didn’t have to change a thing. It was perfect.

It’s then on to the full body exfoliation using organic Himalayan crystal salts mixed with rosemary, eucalyptus, black pepper and vitamin E, designed to invigorate, stimulate and energise. They smell divine (I couldn’t help envisaging rubbing them onto my roast chicken) and are sprinkled oh-so-delicately along your limbs that it almost feels like water trickling across your body. They are then massaged in with a moisturising blend of sunflower oil, jojoba oil and apricot kernel oil – a symbolic way to cleanse yourself of the old whilst awaking energy lines in preparation for your massage. But before this, there’s a 7 minute steam session (in your own private steam room no less) to allow your body to sweat out toxins and reap the rewards of salts and oils. Followed by a quick water shower, it’s back to the bed for your massage. Now, I’ve had my fair share of massages, from traditional Thai to Four-Handed, Hot Stone, Swedish, and even an Ayurvedic kind where I was totally naked and covered in oil (I won’t go there) – but I was new to the Chinese technique of Tui-na. It involves a lot of shaking, pulling and pushing to recreate your body’s Qi and to rebalance energy and boost circulation. It’s also performed with very little oil (just the remnants of what’s left from your exfoliation) so at times it can feel a little strange, but this is so the muscles can be picked up away from the bone to release the Qi and get your energy re-flowing around the body. It’s very deep, so there were moments where I’d wished I’d gone for the ‘moderate’ option instead of the ‘firm’ – but just when you think you can’t take any more, the tension melts away in a blissful release and you know those few minutes of teeth-clenching were more than worth it. You are left feeling refreshed and relaxed, but also invigorated – your muscles subtly tingling as the energy is released from them, giving your body a gentle wakeup call. The final half an hour brings with it a gloriously calming facial with the spa’s own chemical-free, 100% natural skincare products – all housed in dark blue glass to preserve and protect them from light and heat. Using a clay cleanser with lime, lavender and grape-seed oil – skin is massaged with a whole host of nutrients, aided by the balancing and refreshing face mist to cool and revive. Added to this is the skin booster which infuses the face with essential elements, including magnesium to strengthen and firm. It is purified-water based which makes it safe to use on all skin types. The last step is a light, creamy moisturiser that leaves your face just as soft as your body (which now feels like you’re covered in a layer of satin). Seriously, what more could you possibly want? It ticks every box imaginable. I can safely say I have never had a treatment quite like this one, nor have I ever felt so relaxed and alive at the same time. It’s quite a feeling. My body felt lighter and energised – the result of my Qi being rebalanced and released – while my mind was at peace and my mood lifted. My only complaint? It had to end. The Ãman Spa at The Connaught: 0203 147 7305. [email protected]. www.the-connaught.co.uk Signature Experience Inspired by China – 2hours 30min – £280

Five Top Dive Destinations to Visit in 2013

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If you are looking for new ways to keep fit whilst discovering new and exciting destinations in 2013, then scuba-diving may just be your answer. Donning a mask, fins and a tank is an eye-opening and exhilarating sport that can unlock a completely different world to the adventurous and curious traveller. Here, Daniela Marchesi – a trainee PADI Dive Master shares five of her top recommendations of where to experience the thrills of the deep:

1. Sipadan, Malaysian Borneo 
A tiny oceanic island, Pulau Sipidan sits on top of a large sea mountain extending over 600m down to the ocean floor. The island itself is a true paradise covered in palm trees and fringed with white, deserted beaches. Just a stone’s throw from the sand, the pale waters over the sandy seabed change abruptly with a drop-off to the deep blue where the wall reef begins. Teeming with more seafans and black soft and hard corals than you could ever imagine, this vast wall reef plays host to fish of all colours of the rainbow. With its 12 dive sites, there is something for everyone though the highlights are without a doubt the abundance of green and hawksbill turtles. It’s not uncommon to spot up to 20 or more of these gentle reptiles during a dive and glide along at their pace. For an adrenaline rush, head to Barracuda Point, where the eponymous barracuda often gather in swirling, tornado-like formations.
When to visit: April through to October 

2. Raja Ampat, Indonesia 
A network of over 1,500 islands located on the border of New Guinea with distinctive green hilly mounds and flanked by piercing turquoise waters, Raja Ampat offers a glimpse of underwater nature that few people are even aware of. Home to 70 percent of the world’s coral and over 1,400 different species of fish Raja Ampat is the richest coral reef ecosystem in the world. Head to the northern region in the Dampier Strait for jaw-dropping encounters with large schools of barracuda and jacks circling in the blue and to Mansuar Island for the chance to get up, close and personal with large manta rays – sometimes even four or five at a time if you are lucky. Whilst keen photographers, should venture to the south region near Misool Island for a macro-heaven with both hard and soft coral, tons of nudibranches (colourful sea slugs), pea-sized frog-fish and pygmy sea horses.
When to visit: all-year round 

3. Southern Africa
The Southern African coast line, flanked by the Indian Ocean, offers some of the world’s most exhilarating diving. Two hot spots include: Sodwana Bay, part of the St Lucia Wetland Park, the hard coral systems, accentuated by soft coral under the water’s surface, make Sodwana the scuba capital of South Africa. Here you’ll find sites offering caves and pinnacles just minutes from the shore plus walls, such as those at Antons’ dive state, that create a vortex in the current. Whilst north of the border and into Mozambique, head to Tofo – for dozens of the largest mantas you will ever see. The smooth-gliding gentle monsters, reaching six metres in width, regularly come here to visit what is affectionately known as a ‘cleaning station’.  Families of whale sharks are often spotted towards the surface and, if lucky, make for a great diving or snorkelling companion.
When to visit: November to May 

4. Maldives
A nation of islands – 1,200 to be precise, and then separated into 26 ancient coral atolls, the Maldives remain a true paradise for divers. The quintessential image etched in everyone’s mind when they think of this destination stands true – tiny islands shaded by gently waving coconut palms, fringed with sand of the palest gold, speckled with thatched wooden villas perched on stilts above the turquoise waters of the Indian Ocean. Resort tourism is now focussed on three atolls – North Malé, South Malé and Ari, and with lagoon waters as warm as bath water, superb house-reef diving with an abundance of reef sharks, turtles and schooling fish as well as the small colourful reef life, what is there not to love? For die-hard scuba divers, an even better way to explore the Maldive’s underwater world is to board a dedicated live-aboard boat for as many as four dives a day, with guaranteed sightings of the legendary giant manta rays as well as the chance to dive the wreck of the 35-000 tonne freight ship, Maldives Victory – which sank in 1981.
When to visit: November to April 

5. Blue Hole, Belize
Like a giant pupil in a sea of turquoise, the Great Blue Hole is a sunken underwater cave located in the centre of The Lighthouse Reef, 45 miles off the coast of Belize. Ringed by fringing reef and approximately 400 metres in diameter, this Unesco World Heritage Site drops down to about 145 metres. The marine stalactites formations found at 40 metres are what lure divers from around the world – the sheer drama of swimming among them make it almost a religious experience. If you are lucky, expect to see hammerheads and bull sharks barrelling out of the blue depths on your ascent to the surface.
When to visit: all year-round 

THE WELL-BEING BENEFITS 

As well as being a relaxing activity, scuba diving also provides a full body workout that combines cardio and strength training to burn calories, tone muscles and improve breathing.

Eats calories
It’s not uncommon for a diver to burn up to 600 calories during a dive, which on average can last between 45 and 50 minutes.

Firms the thighs
Swimming with fins firms up both the thighs and bottom, with the strokes powered by both the quadriceps and hamstrings.

Strengthens muscles
Lifting heavy equipment and getting on and off boats in full scuba gear builds strong upper-back muscles and improves core strength.

Improves lung capacity 
Being able to maintain buoyancy underwater requires divers to have larger lungs and an increased vital capacity (the volume of air you can exhale after a maximal inhalation).

Daniela Marchesi is a PADI trainee Dive Master, PR consultant & copywriter. Check out her blog www.danielamarchesi.tumblr.com 

Image: www.vogue.com

words by Daniela Marchesi

Swedish Fit: It’s back to basics with a no-frills workout that is affordable and fun

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words by Francesca Londoño-Brasington

It’s February, it’s cold and dark and frankly miserable. But for me, there is light at the end of the tunnel as I will soon be jetting off to sunnier climes, the current hotspot of the world; Brazil. And I can’t wait! However, the thought of being surrounded by Giselle-like beauties on the beaches of Rio has sent me into a bikini panic and on an intense mission to shed my festive plumpness.

I am prepared to try anything and everything on my bikini body pursuit! I was therefore delighted to be invited to trial a Swedish Fit class. Just the words, ‘Swedish Fit’ conjured up images of blonde, long-limbed, Swedish beauties. I must admit, I wasn’t quite sure what to expect, it all sounded a little ominous. However upon researching Swedish Fit I soon discovered it is a huge craze in the rest of Europe, starting in France over 20 years ago it now has over 500,000 members. Although the video looked a little ‘happy clappy’ to me, I was certainly intrigued.

Upon arrival, rushing from a powerplate class through a snowy London, I was greeted by Marie one of the volunteers who was incredibly friendly and welcoming which certainly put me at my ease. As I learned, all the Swedish Fit team are unpaid volunteers from different walks of life and are approachable and easy going.  The majority of the class was made up of French girls (luckily no Swedish models) I felt as though I’d stumbled across a French ex-pat community.  Thankfully the class was in English or I may have struggled!

The class itself takes you back to basics, old school aerobics-esque workout: 60minutes including warm up, stretching, muscle building, cardio, running and always my favourite bit – relaxation time. There are no mirrors on the walls, therefore no self-scrutiny or constant feeling of judgement, which makes for a refreshing approach. This definitely helped me feel less self conscious whilst muddling up all the moves and bumping into my surrounding Swedish Fitters!  It really is a no-frills class, there are no mats on the floor and no shower facilities in the Soho branch so if you like your fancy equipment, this probably isn’t for you. But if you’re looking for something fun and upbeat with a friendly crowd (who assure me they love to go to the pub afterwards) definitely give it a go! It is probably one of the most affordable exercise classes I have come across in London, £5 per class or £40 for ten. Plus my aching muscles prove it certainly works!

Click here for more information on Swedish Fit.

We also think you will like our article Pilates Convert: One woman reveals how she fell in love with something she thought she’d hate

 

Health Do’s: Tired of giving things up? We reveal what you could be adding to your life that will make a difference to your health

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Tired of giving things up? Sometimes its better to add some healthy things in, says Charlotte Newnham… we reveal what you could be adding to your life that will make a difference to your health

It’s February and perhaps those New Years resolutions, set in such good faith a month ago, are starting to hit shaky ground. When it comes to what we eat, resolutions are all about what we shouldn’t, can’t and must not consume and all this denial just makes us feel like wretched weaklings when we give in.  So I hereby propose a new happier way of feeling better and healthier. Here are five little things to add to your diet (and your bath) that will make you feel fabulous without any self flagellation in sight.

Linwoods milled nuts and seeds. What a brilliant invention these packets of goodness are. The finely ground up seeds and nuts come in a myriad of different concoctions. My favourite is flaxseed, almonds, brazil nuts, walnuts and Q10. A couple of spoonfuls are easy to sprinkle on cereal or yoghurt for a mini shot of essential fats, fibre and vitamins. So easy in fact that you’ll be in danger of not noticing how healthy you’ve been.

Inner Me. At last! A range of supplements that look gorgeous enough to sit on your bathroom shelf nestled amongst the perfume bottles. Pop one of their Super Strength Omega 3 for a mega dose of healthy fats.  Could be just the ticket to add shine back into lacklustre winter locks and skin.

Epsom Salts. Once a week treat yourself to a 30 minute wallow in a bath with these wondrous salts. The salts are magnesium sulphate which can be absorbed by the skin as you lie there. Magnesium is often lacking in our diets due to eating processed foods so it’s useful to find ways to sneak more in. Start off slowly with a tablespoon and over a few weeks build up to a cup. Their benefits are endless but the one that keeps me coming back is the quality of sleep afterwards. They truly zonk you out so worth checking the alarm clock is working before you climb into bed.

Sprouts. Clover, mung bean, alfafa, broccoli – whatever your sprout of choice, these little things pack a punch on the nutrition front. They contain all the nutrients and energy required for them to grow into a plant and this is why they are such an excellent source of protein, vitamins, enzymes, minerals and bioflavanoids. You could even go one step further and buy your own sprouter. Now, that really would be impressive.

Apple Cider Vinegar. While I admit this isn’t to everyone’s taste, substituting balsamic vinegar with apple cider vinegar is a tick in the box when it comes to alkalising your body. It is also famed for fighting infections so either adding a spoon to a mug of warm water in the morning or putting a small cup in your bath will work wonders.

If you liked this article we think you’ll like Charlotte’s other article: Three of the Best (and Healthiest) Snacks

Spot Solutions: Skincare expert, Su-Man, shares her tips on beating breakouts

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Su-Man, one of the country’s leading facialists, shares her tips on how to beat breakouts and stop spots in their tracks

More and more women and men in their late twenty and early thirties are complaining about regular spots and adult acne. This rise in cases of bad skin can be down to a number of different reasons, pollution, make-up, skincare, nutrition, health or even stress, the list goes on. As someone who has diligently taken care of her skin all her life, Su-Man understands the body and how the smallest of changes to your daily life can lead to the biggest transformations to the body and the face. Here she suggests some easy and natural ways to avoid getting breakouts and how to treat spots when they do rear their ugly heads!

Wonderful Wheatgerm
Wheatgerm facial wash is a simple and natural way to cleanse blemished skin. The flakes of the wheatgerm gently exfoliate the skin but also provide enough protection because they contains essential fatty acids. Bear in mind, you do need to wash your face close to the sink as it is a bit messy and not that convenient but if you persist it’s worth it! Mix one table spoon of wheatgerm with warm water in your palm then massage all over your face for a minute or two then rinse off with warm water.

Acne Oil
Pure Sea buckthorn fruit oil (you can buy it from www.summerbee.co.uk) can really calm breakouts and keep them to a minimum. It’s great for acne. My teenager daughter and my husband are living proof of its effectiveness. Apply small amount to affected areas. Massage in very lightly.

Don’t Overdo It
Never over wash your face as it can often cause your skin to react and cause more breakouts. Twice a day is more then enough and if you do need to wash the third time then wash without soap, just use water.

Exercise with a Fresh Face
Do not exercise with make up on as it can block the pores and lead to further breakouts

Watch Where you Spray
Avoid hair spray getting in contact with your face, particularly if you have a fringe. I make sure I put a hair band on to sleep if I’m not going to wash my hair before bed.

If You Only Do One Thing This Week… Boost your Mood with Food

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Long nights with the wrong types of food can lead to long faces. Lots of people still don’t make the link between mood and food, but when you think about it how can the brain not be affected by what you put in your mouth. After all, the brain and neurotransmitters are derived from nutrients and therefore completely effected by what you eat and drink. These three foods are a great way to stay happy and healthy any time of the year, but are especially needed in winter.

Eat more Salmon: Omega-3s (found in Salmon) are incorporated into the cells, making their membranes (the cell wall) more fluid so that they can communicate with one another. This then allows for the feel-good neurotransmitters, serotonin and dopamine, to get in and out of the cell more easily, translating to a better mood. In fact, Omega-3s themselves are also currently being studied for their positive effect on depression. Watch this space.

Finish the day with Turkey: You may feel as though you have had your fair share of Turkey in the last few months, but don’t rule it out as just a Christmas food as it can be one of the best suppers you give your body. Often described as nature’s Prozac – turkey is rich in tryptophan, which is what your body uses to make happy hormone, serotonin, that helps boost mood and lower sugar cravings. Why for supper? Turkey also has sleep inducing properties.

Snack on Bananas: Bananas contain high levels of magnesium, which has been found to improve sleep and reduce anxiety. As well as this, they also contain tryptophan – essential for the body to be able to produce happy hormones.

Jeepers Creepers, Where D’ya Get Them Peepers: Top Tips for Optimum Eye Health

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words by Rebecca Fairbrother 

It’s all well and good spending a small fortune on gym memberships, anti-aging creams and the like but without our eyesight all of these luxuries (and arguably necessities) would pale into a dark vortex of insignificance (literally!)

It is sometimes easy to forget and take for granted our eyesight as it is something we use everyday. However it should not be overlooked that our eyes are wonderful things and deserve the utmost respect and care. They take us through almost every second of our waking hours and are a hugely complex, wondrous and enchanting feat of natural engineering. Follow these quick and easy tips to ensure optimum eye health:

Exercise
If maintaining weight, improving cardiovascular function and circulation, as well as boosting levels of happy hormones like Serotonin are not good enough incentives to motivate you to partake in regular exercise, then throw eye health into the mix and that should definitely be enough to get you to that yoga class. Taking regular exercise is one of the sure-fire ways to maintain long-term health. The health benefits of exercise really are endless. Exercise is paramount to maintaining optimum eye health. As our eyes require good blood circulation and oxygen intake in order to function properly, give your eyes a boost with regular exercise which stimulates both of these things.

Quit Smoking
Ditch the cancer sticks! In all honesty, smoking has no redeeming features. Not only does it increase your risk of certain cancers, notably lung cancer, it also prematurely ages us and fills our bodies with lots of nasty toxins such tar and carbon monoxide. Smoking as a young adult can vastly enhance your risks of developing a cataract.

Diet
Research has shown that people whose diets are depleted of antioxidants are considerably more likely to develop age-related macular degeneration than those who regularly eat foods with high antioxidant levels. A diet rich in leafy green vegetables, oily fish, eggs , nuts, beans, pulses and fruit (in particular citrus fruits) will definitely stand you in good stead for protecting your vision. Not only will a well-balanced diet help you to maintain a healthy weight, this is turn will lower your risk of developing type 2 Diabetes, which is the leading cause of blindness in adults.  A whopping 45% of people with diabetes go on to develop diabetic retinopathy which is seriously detrimental to our sight, whilst having diabetes puts you in significant danger for glaucoma and cataracts – all fatal diseases which affect eyesight.

Eye Test
It has been approximated that around 5 million Britons have not had an eye test in the last decade. We should all treat our eye health as we would any other part of our body. We go for annual trips to the dentist, visit osteopaths and chiropractors for back pain but regularly our eyes go unnoticed. All it takes is one eye examination every two years to keep on top of any underlying issues which might arise. A regular visit to your opticians is the best way to detect if you have a serious eye problem. Most serious eye problems like open angle glaucoma for example have no obvious symptoms.

Sunglasses
The Sun can wreak havoc on our vision. Protect your eyes in sunny conditions or when you are in high-glare areas which include being in close proximity to snow or water. Invest in a pair of sunglasses to ensure your health are properly protected from the sun’s damaging UVA or UVB rays.

Director’s Cut: We Speak to Caroline Rowland about directing First, the official film of the London Olympics

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Director’s Cut

We speak to Caroline Rowland about directing First, the official film of the London Olympics that follows the stories of 12 first time olympians

What inspired you to direct First?
I became increasingly preoccupied with making the Official Film of the London 2012 Olympic Games after making the films for London’s successful bid.  It took an eternity to secure the rights and the challenges of raising the finance meant the film teetered on a knife edge until the very last moments. In hindsight though, there was probably never any doubt that this was the film I was destined to make. I’m passionate about the drama and humanity of sport and my persistence in trying to make the film was entirely driven by the stories I knew would lie at the heart of young athletes – and at the heart of every one of us.

What challenges did you come across in making the film?
Trying to be in 3 places at once!  Firstly across continents in the six weeks leading up to the Games and then directing 3 film crews scattered across the Olympic Park and off-site Olympic Venues!

Have you always had a passion and interest in sport? If so, why?
Yes, absolutely!  I was an elite swimmer with Olympic aspirations in the late eighties, my dad was a UK decathlete in the 50’s and I grew up with a love of all sports.  I ride horses, ski, run, play golf, still swim from time to time and will give any sport a go!  For me, sport is representative of what it is to be human!  It is the most visceral reflection of the pursuit of victory and defeat over oneself (and others).

In the film you follow the lives of 12 first time olympians – did you find yourself really liking any particular one?
It’s impossible to have favourites!  They all inspired and elated me.  Their challenges have been different, their personalities contrasting, their talents varied – but every one of them shares the single-minded commitment to being the best they can be.  And that’s what I love about all of them!

How well did you get to know the athletes?
In the 6 weeks leading up to the London Olympic Games, I was lucky enough to spend time with the athletes in their home environments in Britain, Ireland, the US, South Africa, Kenya, India and Australia. They were all incredibly generous about letting me get under the skin of their stories. I really feel as though I went on a journey with the young athletes towards (and through) the Games, experiencing the drama with them from their initiation into the most significant sporting ‘family’ in the world.  I’m delighted to continue to be in touch with several of them and feel privileged to count them amongst my friends.

What surprised you the most about the athletes?
The incredible athletes in the film are an inspiration – but they are also just normal people, plagued by the same emotional conflict and drama that every other teenager encounters on their journey to adulthood. It’s when you hear and see the events that shape the characters of the cast of Olympians that one can truly appreciate the value of finding the special talent or characteristic that inspires us to achieve our potential.

The film is very emotional. Did you find you became attached to the athletes when watching them compete?
I felt like I had a dozen children competing at the Games.  I laughed, cried, cheered and punched the air at every event – it was incredible!

Did you learn anything from the athletes you were filming?
I’m not sure words can adequately describe the profound nature of the things I learnt from these young people.  They are heroic, but vulnerable and at the intersection of those contrasting characteristics lies the truth of humanity.  I will carry that thought with me for the rest of my life.

Buy the film on amazon: http://www.amazon.co.uk/First-Official-London-Olympic-Games/dp/B009T44K68/ref=sr_1_1?ie=UTF8&qid=1359471140&sr=8-1

A Treatment A Day Keeps the Doctor Away: Three of the best treatments in London that are easy, affordable and effective

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Well perhaps not every day, but introducing massages and facials into your life can make a difference to your health, here are three we recommend, says Sadie Macleod

Having lived in Hong Kong, I took it for granted that out there that you don’t need to book months in advance to have a massage, facial or any other wellbeing related treatment for that matter. In fact, you needn’t book at all. Quite often I would wonder into the well-known spas and after being offered a green tea I would be whisked off for some of the best massages of my life. There was a no-fuss, no-frills approach to these treatments that sat really well with me as sometimes when you need a massage, you need it now. Coming back to the UK, I had forgotten that the only way to get a treatment like this was to either book two months in advance or be put on a waiting list and wait for a cancellation. I have once even been told that one particular spa was booked up till Christmas – I was calling in July – and their waiting list was full… And don’t even get me started on the prices. Since when was it ok to charge £3 a minute for a massage?

I truly believe that massages, facials, and other relaxation techniques are as important for the body as they are for the soul and contribute to our wellbeing in a big way. Hong Kong, and much of Asia, has known this for a long time. They see massage as a form of medicine (one with only good side-effects). And it seems that the UK is only just beginning to catch on… and it is about time to. Here are three of our top places to grab a beauty treatment on the go.

Spa and Massage
This trend is clearly evident in the emergence of Spa & Massage. With five spas across London, Spa & Massage a “no-appointment necessary” approach to massages. The spas are clean and fresh and each of the wonderful masseurs are knowledgeable, experienced and incredibly friendly. The range of treatments are extensive and the spas stay open until 11pm meaning that the after work massage is now possible. It is the perfect place for a post-work massage to wind down after a stressful day and has recently become my new Friday-night hangout! And the best part? It’s totally affordable. So not only are you making a much better decision for your body by going for a massage rather than heading to the bar but it is also the best choice for your wallet! www.spaandmassage.co.uk

Elemis Retail SpaPod Therapies
An innovative approach to beauty; mixing Spa with shopping, the brilliant Elemis have set up ‘SpaPod’s’ in some of the UK’s favourite shopping centres. Finding ourselves in Debenhams on Oxford street on this particular occasion, we were delighted with the prospect of being able to step off the shop floor, straight into a tranquil haven making us forget the hustle and bustle for a blissful 30 minutes. Before we were allowed across the threshold for our facial however, an expert therapist performed a procedure called ‘face mapping’ so that she could see exactly what part of the skin needed attention, whether that be too many open pores, not enough exfoliation or even too much sun damage so that she could recommend a cream with a high SPF to further protect skin in the future. This process, although slightly daunting at first, was fascinating and the bespoke ‘mapping’ immediately gives you absolute faith in both the therapist and the treatment to come. The pod itself is small but welcoming, and most importantly relaxing. You are placed into a massage chair for the duration of the treatment, now, we know that a massage chair can be wonderfully soothing for many people, however, we would recommend for this treatment that you forgo the massage function of the chair and just focus on the expertly performed facial – sometimes it can be hard to truly relax when you have too many things going on at once. At just 30 minutes per treatment, these really are perfect for a speedy pick me up while shopping or even in your lunch break. Choose the power boosting facial to help you look and feel re-energised and rejuvenated – ready to face the crowds. http://www.elemis.com/spatherapies/retailspapodtherapies.aspx HC

The Organic Pharmacy Purifying Urban Facial
This treatment from The Organic Pharmacy (a firm fave at the H&H headquarters) is the perfect post- work pick me up. Because its just 45 minutes long it means that you are unlikely to fall into a massage induced coma but it is still long enough to make you feel relaxed and like you have had a proper treatment. Starting with a double cleanse and then mask and exfoliator, the skin is cleaned at a much deeper level than achieved at home. The facial massage is a brilliant way to relieve any jaw tension to, and if you are anything like me, you’ll go a whole day clenching your jaw without realising it. Each if The Organic Pharmacy’s product are packed full of active natural ingredients that give off the most delicious scents and you’ll continue to smell like something good enough to eat long after the treatment has finished. I am not sure I’d want to go back to work after this facial as it would be a shame to out make up back on and I did somewhat glow (read shine) on my journey home praying I wasn’t going to bump into anyone I knew.  But for the busy girl who wants who can’t find the time to shave her legs let alone take a whole hour for a facial this is the perfect antidote to a busy and sometimes stressful life. Book one of these a month and you’ll definitely save a wrinkle or two in the long run. www.theorganicpharmacy.com