Spiced Apple and Blueberry Smoothie

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The Hip & Healthy 14 Day Smoothie Challenge Sponsored by Herbalife

Swap your 4pm snack for a superfood smoothie and get ready to get your glow on…

Day 1: Spiced Apple and Blueberry

Ingredients:

1/2 avocado

1 cup of blueberries

1/2 small apple

pinch of cinnamon

1 tsp chia seeds

Method: Blend!

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GIVE IT A BOOST: Want to give your smoothie challenge a turbo boost? Introduce Herbalife Fibrebond Supplement  – a fibre supplement containing soluble and insoluble fibre, which could help you reach your recommended daily allowance of 25g of fibre per day. More information here: http://products.herbalife.co.uk/weight-management/fibrebond

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For more information on the challenge please click here.

Fall Back In Love With Fitness

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words by Lara Hassan

Here we go again – getting kids ready for school and catching up with work after a prolonged summer of indulgence and life in slow motion. It is sometimes tough to get back into your health and fitness routine, so here we bring you a few positive changes you can apply to your day easily to make the transition back into workout mode as smooth as possible…

Positivity
Maintaining a positive attitude is key. Try not to be harsh on yourself  as you will only make it harder. So, take the view that you have had a wonderfully fun few months and now you are just as excited to adopt your healthy lifestyle once more!

Hot Water & Lemon
Start with a gentle detox in the morning by adding a cup of warm water with lemon as soon as you wake up. The benefits are many, in addition to cleansing, it helps boost the immune system and improves the metabolism.

Swap ‘Bad’ Carbs for Good Carbs
Many people believe that avoiding carbs is the key to achieving successful weight loss, however carbohydrates are an important part of a healthy diet, they provide our bodies with fuel it needs for physical activity and proper organ function. All carbs are broken down in to sugars and released into the blood stream. When we consume these easily digested, ‘fast-releasing’ carbohydrates, sugar is rapidly released into the blood stream providing a burst of energy. This sudden sugar rush is too much for the body to make use of so any excess is then turned into fat, leaving you with a sudden drop in blood sugar. This will leave you feeling tired, hungry and craving more sugar and you don’t want that to happen. Swap the fast release carbohydrates such as sugar, cakes, muffins, donuts, high sugar cereals and white bread/rice/pasta to slow release or complex carbohydrates. These include foods such as wholegrain cereals, wholemeal bread/pasta, brown rice, fruits and vegetables. These  carbs’ are much more complex in structure than simple sugars and take longer to be digested and absorbed. They provide you with a slow- release and more sustained source of energy. This will help you feel fuller for longer, provide you with consistent energy and help prevent chronic diseases, such as type 2 diabetes and heart disease. More on carbs here!

Cut Down on Alcohol 
I am afraid it is time to say goodbye to that bottle of Rosé you’ve been keeping nicely chilled for balmy summer evenings. Alcohol is packed with sugar, which can be fattening and ageing (not to mention when hungover, exercise gets pushed even further away). Time to keep alcohol limited to the weekends and even then – drink responsibly.

Find A Good Gym Deal
Many gyms have offers at that time of the year, check out what offers or deals work for you and your schedule and seek advice. Try joining at the end of the month. Each sales rep will be tasked with a getting in a certain amount of new members per month. If they are short on their goal, they will be much more likely to make a deal with you towards the end of the month than at the beginning when time is on their side.

Make the Most of your Induction Session
Ask questions. Set  yourself some goals and use that hour to get as much information as you need to form and exercise plan.

Get a Trainer
This really is one of the best ways to approach exercise. The trainer will always know more than you do! You will achieve results much faster when you know what your body needs.The cost is totally worth it, it could actually save you money and time in the end. I have so many clients who join gyms and never make it. Throwing yourself back into a heavy workout after not doing anything for a month (or two!) you need a bit of guidance on what and how to achieve your fitness goals. This is when having a trainer is a saviour. The trainer gives you an estimate of how long it will take your body to achieve the results you want and will also advice you on what to eat. Make it easier on yourself, let someone guide you.

 

Summer Roasted Tomatoes and Green Vegetable Salad with Sweet Potato Hummus

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recipe by Saskia Gregson-Williams

The inspiration behind this dish came from two things: my love of hummus, and tomato season, which means we really have to get using some more tomatoes! I love raw tomatoes, they’re delicious diced in salsas, made in to gazpacho, used in crudités, but slow roasting, like in this recipe, completely takes them to a whole new level. So tantalisingly sweet and caramelised, whilst still being fresh, and much less oily than store bought sun dried tomatoes. They are incredible in salads; the roasted feel and flavour of the oven dried tomato next to the cold and creamy cube of avocado is to die for.

The sweet potato hummus compliments these flavours perfectly. This hummus is a combination of three of my favourite foods: hummus (obviously), almond butter and sweet potato! Can you think of a more heavenly combination? On there own they’re delicious, but together, wow oh wow! Despite the different parts of this dish it is really quick to make, with an alternative for a quicker roasted tomato recipe below!

I hope you enjoy this meal as much as I do, it’s the perfect summer lunch or dinner – so satisfying, nourishing and seasonal. Remember to hashtag #hipandhealthy on Instagram and twitter so me and the team can see all your awesome recreations!

Roasted Sweet Potato Hummus:

1 can chickpeas
2 tbsp Almond Butter (can use tahini)
juice of 1 lemon
1 tsp cumin
2 tbsp olive oil
5 tbsp water
1 large sweet potato

Method:
Preheat the oven to 200 degrees celsius. Peal and cube your sweet potato, and place on a roasting tray, drizzle with olive and cook for25-35 minutes. When crisping on the outside but soft and gooey in the middle they’re done!

Add all other ingredients to the blender, and blend until a paste starts to form. You may have to stop a few times to scrape the blade, as it can be quite sticky! When smooth, mash the sweet potato and add it to the blender. Blend again until combined and as smooth as you like!

The Salad:

Serves 2

1 cup cherry tomatoes*
1 small bunch asparagus
1 avocado, cubed
1/2 large/1 small zuchinni, chopped into small circles then halved
2 handfuls rocket
3 Tbsp pine-nuts

*for the tomatoes, you can make them two ways depending on your time allowance.

Method:
Preheat the oven to 180 degrees celsius. Halve the tomatoes and scoop out the seeds and juice, place upside down on a baking rack for 20 minutes to completely drain. Place face up on a baking tray and drizzle with olive and pinches of sea salt and thyme. Roast for 3-5 hours for semi dried or 7-8 for completely dried! If you’re rushed for time, simply halve the tomatoes, drizzle with olive oil and a pinch of sea salt and roast at 200 degrees celsius for 20 minutes or until caramelised but not burnt!  Remove and let cool. Then toast the pine-nuts on a baking tray in the same oven for roughly 2 minutes. For the asparagus, cut into smaller stalks and steam until cooked. All other vegetables aren’t cooked so you can prepare them as above.

To plate, start with the rocket, zuchinni, asparagus, avocado, tomatoes and rocket and scatter with pinenuts before adding a generous blob of sweet potato hummus to your plate! Enjoy.

Stylish Swimwear For Super Active Bods

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Take catwalk-worthy sports-luxe poolside with Hip & Healthy’s guide to stylish sporty swimwear, by Alice Trowsdale

Dive in at the deep end and get hydro fit in the latest style meets performance athletic swimsuits. With exposed scuba zip pulls, flattering high necks and accented reinforced seams, these high fashion suits are made for workouts.

My Wardrobe

Make a splash in this coral cutout  swimsuit by Jessika Allen for JETS. The turtle neck  compliments the racer fit while the contrasting overlay creates an eye-catching dash of colour. The back boasts the signature scuba zip pull and the cut out sections cinch in the waist. Not only is this swimsuit super stylish it offers UV protection is chlorine resistant and made from quick drying, breathable ‘Xtra Life Lycra’.

Sweaty Betty

Sweaty Betty is making waves with their performance enhancing power swimsuit. This suit has built in bust support and contrast colour panels are super flattering and made from premium sensitive fabric that sculpts the figure. The perfect combo in our opinion! It’s high-neck and a wetsuit style zip pull at the back will ensure that you perform your best in the water.

Net a porter

This Italian vintage inspired swimwear is designed by Lisa Marie Fernandez in the US and adds sultry sophistication to sporty swimwear. The epitome of swim sports-chic, it perfectly balances a high-neck scuba zip with a low scoop back. We love.

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This Leigh Maillot swimsuit also designed by Lisa Marie Fernandez creates peach perfect colour-block curves. The strapless one-piece ensures support and style as it features a structured bust and super flattering zip detailing.

Adidas – Stella McCartney

Look sleek in this tomboy chic bikini and stand out from a sea of feminine prints and cuts. Designed by Stella McCartney for adidas this mellow yellow combo is perfect for fashion forward sporty swimmers. The chunky adjustable straps and colour-blocked cups offer sports bra support while the bikini bottoms resemble teeny tiny running shorts, the ideal accessory for your toned toosh.

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If you only do one thing this week… Boost your Metabolism with these 5 At-Home Exercises

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words by Molly Jennings

I’m so busy, the kids need a bath, I’m too tired to go to the gym…. No more excuses! This week, focus on adopting a “can do” approach to exercise. From experience, I know one can become stuck in a rut… you feel sluggish, and really tired. It makes you feel lousy and grumpy and under confident about yourself. That’s your metabolism doing that. When it’s slow, so are we. But we at Hip & Healthy want you to feel energized and confident about yourself, so we’ve come up with five exercises that you can do in the comfort of your lounge or bedroom that will supercharge your metabolism! Ready?

Mountain Climbers

Start position – On the floor, place your body in to a press up position, arms directly under your shoulders and back in a straight line.

Movement – Bend your right knee in to your chest keeping that foot off the ground, with a little jump, spring off the left leg with a quick movement, bending that knee in to your chest. Try 3 sets of 30 seconds with a 10 second rest between each one. Make sure your bum doesn’t start to creep up in the air. Once you get used to the movement you can increase the speed and time.

Skipping

Start position – Stand up tall with the handles in each hand and the rope resting behind you.

Movement – Start off by jumping with both legs together and as you get more confident you can even try hopping on one leg or alternating legs! Skip for 40 seconds then rest for 15. Repeat this 3 times. Remember, skipping is all about finding your rhythm. Super simple, super effective!

Press up to Plank

Start position – Same as Mountain Climbers, start in a press up position.

Movement – Keeping your whole body in a straight line, bend your right elbow down to the floor and then bend the left one to join it. This position is called a plank. Then, with the right arm first, push yourself back up to the starting position. Repeat 5 times with the right arm and 5 times with the left arm. As you get stronger, add more reps! This exercise is my favourite because it works your abs as well. Two for the price of one!

Ballerina Squats

Start position – Standing tall, have your feet hip width apart and your arms straight out in front of you.

Movement – Place your right leg behind you, slightly over crossing diagonally, like you are about to do a courtesy. Keeping your hips facing forward and back upright, slowly lower down bending both knees. Go as far as you can without touching the back knee on the floor. Push back up to the starting position without your front heel popping off the ground. Repeat 2 sets of 15 reps on each leg with a 10 second break between each set. Exercising doesn’t get more graceful than that!

Side Lunges

Starting Position – The same as Ballerina Squats, standing tall, have your feet hip width apart and your arms straight out in front of you.

Movement – With your right leg, take a big step out to the side, letting it bend and keeping the left leg straight. Try and stick your bum out like your about to sit on a chair, hinging at your hips with your body almost parallel to the ground. Push off the right leg and return to the starting position. Try and make the transitions as smooth as possible. Do 2 sets of 12 reps on each leg with a 10 second rest between each set. A beautiful bum as well as a speedy metabolism! What more could you want?!

Healthy Weekend Break: The Gallivant Hotel, Camber Sands.

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One of the things that makes Camber Sands such a bright jewel in the South Coast’s crown is its sense of seclusion. Just two hours from London by car or one and a half hours by train, one would expect it’s white sandy beaches and rolling sand dunes to be as busy as the Tube on a Monday morning and about as enjoyable as a replacement bus service. But if you decide to make the most of the brief British summer with a visit to Camber you will be pleasantly surprised, away from the tourist traps of Brighton and Bournemouth is arguably the most beautiful and under used stretch of beach the country has to offer, and nestled in behind the sand dunes is the Gallivant Hotel.

Under the protection of the dunes this beach chic hotel is very sheltered from the elements, in fact it’s so sheltered you won’t even realise you’ve arrived at the coast. It wasn’t until we climbed the first dune that we caught a glimpse of the calm blue sea and deserted beach. The hotel itself combines contemporary design with a beach shack feel, it’s 18 rooms all have furnishings made from locally sourced reclaimed driftwood and little details that give them a unique feel. From the super soft bath robes and rubber ducks in the bathroom to the homemade biscuits waiting for us on arrival there is an attention to detail throughout that makes the guests feel welcome.

A walk on the beach is a great way to work up an appetite, ready to sample the delights of the Gallivant Bistro. The food is an absolute triumph; quality local produce cooked to perfection. The kitchen is run on an ethos of sourcing everything from within 30 miles of the restaurant, but it seemed that nearly everything we tried had come from within 5 or 6 miles. The scallops that had been so beautifully seared were caught by the very same fishermen we had watched sailing in and out of Rye’s quaint harbour just a few hours earlier. The lamb’s sublime taste and texture was quite unlike anything we had tasted before and had been brought up on the salt flats just down the road. But the real treat for us was the restaurant’s championing of, the often under-championed, English wine and beer industry. Most of the wine we sampled came from the local Chapel Down Vineyard in Kent, delicious wines that were dry without being too harsh, or sweet without being too over powering were the perfect compliment to a meal that combined the chef’s artistic flair and technical skill with excellent ingredients.

If you want to head out and about in the evening there’s plenty of pubs in the town of Rye serving local drinks and food. But be warned; if you do decide to head for the evening make sure you book a taxi home, during the week the local taxi drivers head to bed after 11pm unless they have a job on. If you’re not careful you may have to walk the 4 miles back to the hotel, which in 3 inch heels is no mean feat! During the day there’s a number of boutique shops and a few sites to see. The tower of St. Mary’s Church provides the best views in the area. For a small fee you can climb the narrow steps and steep ladders to the top, the views waiting there show off the best of Rye and Camber. Watching the fishing boats going up and down the river and seeing the throngs of shoppers walking round the cobbled streets is so peaceful it feels a million miles away from home, work, and the Monday morning commute.

The more adventurous traveller can take advantage of Chamber’s rather unique micro-climate, a consistent offshore breeze makes it one of the best locations in the country to learn to kite surf. Other activities on offer in the area include wind surfing, sailing, power boating and even an annual triathlon. But quite frankly when you are sleeping in the most comfy bed in existence it becomes very difficult to motivate yourself to do anything other than relax and enjoy the luxurious surroundings.

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On the whole we felt that the Gallivant is the perfect place to go to get out of the hustle and bustle of London, or anywhere else for that matter. The staff are incredibly friendly and are willing to go to any lengths to make sure you enjoy your stay. If you want to feel like you’re a million miles from the pressures of work and home and want a bit of affordable luxury this summer I can’t think of anything better than a walk along Camber’s golden sands and a stay in the in this delightful hotel.

Visit http://thegallivanthotel.com/ for more information

words by Fena Boyle

Gem of a Treatment: Jade Facial at The Ritz-Carlton, Hong Kong

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It’s no secret that the beautiful gemstone, Jade, has become a must have item in any woman’s jewellery collection. Associated with the classic oriental look, Chinese women have worn Jade for centuries – superstitious in its ability to heal and bring great fortunes of luck. So when I heard that renowned beauty brand, ESPA, had created a radiance facial treatment using Jade, I jumped at the chance to try it. My thinking? If this stone can transform a woman’s appearance just by wearing it, what could it do for my skin… and after a 90 minute, luxurious treatment, I can honestly say I was glowing.

The spa at the Ritz-Carlton Hong Kong boasts a hi-rise swimming pool, steam room, sauna and fitness centre. The changing rooms are beautifully equipped – and my own locker, robe and pair of slippers greeted me. I headed straight for the relaxation room, where the view was nothing short of breathtaking. Situated on the 116th floor of Hong Kong’s famous ICC building, I felt as though I was in Google Earth. Overlooking the whole of Hong Kong Island, I had the perfect view of Victoria Harbour stretching all the way from Causeway Bay to Kennedy Town.

My trance was broken when my beauty therapist came to collect me for my treatment. Bubbly, but soothing, she was everything I look for in a professional. Walking through the mahogany maze of corridors, I was surprised at how big the Ritz Spa actually was. Comprising of 11 treatment rooms, the spa covers the entire south side of the 116th floor.

Lying on the massage bed, which was cleverly fitted to my posture, I was at complete ease. Before the facial began my therapist really listened to my skin concerns and closely examined my complexion – taking the time to go through the products I’m currently using and explaining why they may not be benefitting my skin. Having told her I suffer regular breakouts, she detoured, wanting to fully analyse my skin using an analysis machine. I was given a mirror to hold and whilst the lights were switched off, my face turned into a rainbow of colours. “The pink dots reveal where your skin is gathering oil and the purple beneath your eyes, shows just how tired you are”. I failed to mention my newfound love of sipping champagne over looking Victoria Harbour in some of Hong Kong’s beautiful bars…

One of the most interesting parts of the facial was the extraction of blackheads across my nose, which left my skin blemish free and much more radiant than anticipated. Taking a short metal pointed rod, my therapist inserted it into every pore on my nose to relieve any build up of grease. Painful? Yes, (you should know that I do have a ridiculously low pain tolerance), but it was more than worth it.  To further open my pores, I benefitted from a facial steam whilst my skin was thoroughly cleansed with a cream cleanser for greater product absorption. My therapist proceeded with a gentle massage using ESPA products to not only stimulate blood circulation, but to carefully work the ingredients into the skin. Containing the key components of avocado oil, evening primrose oil, carrot and sesame seed oil – it was like a smoothie for my skin.

Then came the jade rollers. Having been warm and completely relaxed, the icy temperate of the rollers were a shock to the system. Designed to close pores whilst rejuvenating the eye contours and dull complexions, the rollers were moved across my face following a carefully planned route. For ten minutes, they never once left my skin.

After 90 minutes, my treatment was complete. The difference? My skin had a 100% increase in luminosity, but more importantly, it felt clean and soft and thoroughly hydrated. Unlike so many facials, which are more concerned with the act of putting ingredients into your skin, this facial takes the time to first extract the skin’s toxins, making way for the product’s beneficial ingredients.

The spa at The Ritz Hong Kong is a must visit for any of you planning to visit Hong Kong. At HK$1,900 (approximately £157.00) for the Jade Radiance Facial, yes, it’s on the more expensive side – but totally worth the investment. The attention and care from the therapists, combined with the plush surroundings and views of Hong Kong Island make you feel like you’ve had your money’s worth as soon as you’ve entered. It certainly makes my top 10 spa list.

http://www.ritzcarlton.com/en/Properties/HongKong/Default.htm

words by Samantha Organ

A day in the life of Editor, Sadie: The Sure Test

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A day in the life of Editor, Sadie: The Sure Test – A Smoothie Shoot

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So it’s the day of the Smoothie Shoot, the day I have chosen to test out Sure’s brand new deodorant, Maximum Protection. My scent of choice? Their new Everyday Fresh. I am told that this is the deodorant for the modern woman. Someone who doesn’t really stop from the moment she wakes up until long into the evening. So, here’s a breakdown of my day illustrating just how well the new deodorant held out. 24 hrs later and I still feel like I only just had my shower!

6am I wake up, quickly apply the deodorant and pop on my running gear. By 6.15 I am out that door and running a cool 8k before the working day ahead. So far so good – no sweat is pretty remarkable especially as it is already quite warm and muggy.

7am I get home shower, reapply the deodorant and get dressed.

8am I then spend the rest of the morning unpacking the Ocado delivery that has arrived for our shoot which is down in the country – loading everything into the car. It feels like a gym workout in itself!

8.15am We realise that the coconut milk we ordered has not been delivered! I hop on my bike and pedal as fast as I can to the nearest Waitrose. Still not breaking a sweat – this is impressive!

9.45am After an hour’s journey we arrive at the shoot location in the middle of the countryside. It’s all hands on deck as we start unloading the ingredients for the shoot.

10.30am The kitchen is frantic: Two assistants are wizzing up the carefully created recipes, I am helping style the shoot and checking that all of our props have arrived and the photographer is outside setting up trying to find the best area for light. We only have one day to shoot 14 smoothie creations and a few lifestyle shots so we need to make sure we all work hard, work together and remain calm. Plus its about 26 degrees!

1pm We break for lunch, where we all sip on smoothies and chat about how the second half of the day is going to pan out. I realise that although today has been super busy, fun, but manic, I am still yet to actually break a sweat! This is very unlike me!

3pm Half way through the second half of the shoot and everything is really well, but then disaster strikes… you guessed a smoothie spillage! Luckily, we had some extra ingredients (first rule of every food shoot – over-buy on ingredients). So, after a quick clean up we are back on track.

6pm That’s a wrap! We have our shots thanks to the hardworking team and wonderful photographer. On our way back to London, I notice that despite the traffic sending my blood pressure sky high, my t-shirt is still dry as a bone. I am slowly being won over by this new deodorant. How lovely not to have to worry about things like sweat patches when you have a busy day ahead of you.

8pm Arrived home. But the working day doesn’t end there. I instantly fire up the laptop and start checking emails. I can feel my stress levels increasing again as I watch the emails fly in from the day. I make a cup of tea and get to it.

9pm It’s time to eat and relax. My husband comes in from work and gives me a hug – I feel confident hugging him that I still look and feel as fresh as when he left me this morning – no mean feat for the day’s activities.

For more information on Sure Maximum Protection visit http://www.suredeodorant.co.uk/en/women/products/maximum-protection-clean-fresh-scent

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One-Pot Vegetable Pulse Soup with a Tangy Tomato-Lime Broth

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recipe by Saskia Gregson-Williams

Serves 4

Ingredients:

1 cup passata

2 stock cubes

3 cups boiling water

3 tbsp nutritional yeast (can omit)

juice 1/2 a lime

1 cup lentils

1 courgette, chopped

1 bunch asparagus, chopped

1/2 cup sweetcorn

1 handful (100g) green beans, chopped

1 red pepper, chopped

2 cups kale

Method: In a large pan start by cooking the lentils. Make sure the water covers the lentils and has an excess of about three inches more. Boil for 20 mins or until cooked. When cooked add the ingredients for the broth and the asparagus, green beans and red pepper. Boil for 5 minutes until the vegetables soften, then add the sweet corn and kale, boil for another minute.

Serve with another good squeeze of lime juice and a crusty piece of spelt bread.

 

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The Health Benefits of Chyawanprash

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The Health Benefits of Chyawanprash

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Chyawanprash, an ancient Indian elixir, is an anti-aging supplement, which is purely herbal in nature. It lists Amla as one of its’ main ingredients, a powerful antioxidant which contains 30 times more vitamin C than an orange! It is most well known for its rejuvenating and restorative purposes but we’ve outlined some of this wonder-jam’s other super-powers below:

Immunity
Chyawanprash has been known to activate the immune system, increasing human body resistance to diseases (primarily respiratory in the winter). It is particularly good for the lungs because it nourishes the mucous membranes and helps to keep the respiratory passages clean and clear.

Digestion
It can help the functioning of the gastrointestinal tract, helping people who suffer with poor digestion. Also, it aids in promoting healthy movement of gases through the digestive system, great for people suffering from IBS.

Beauty
Another appealing factor is its ability to help promote hair growth and helps the absorption of calcium resulting in strong bones and teeth. It improves the skin’s complexion and fights dermal bacteria infections.

Detoxify
The liver really benefits from the intake of this jam-like substance as it can help purify blood and invigorate the liver to help eliminate toxins from the body without overworking the urinary system.

Fertility
Finally, Chyawanprash has be shown to enhance fertility and keeps menstruation regular and helps to overcome difficulties in conception.

Eat me…
Chyawanprash has a tangy sweet-sour taste and has the consistency of a thick jam. It can be taken alone, stirred into milk or water, or it can be spread on toast/crackers like regular jam. The normal dosage is 1-2 teaspoons a day.

You can buy Chyawanprash at www.ayurvedapura.com

 

 

Forrest Yoga – Yoga for the Modern World

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After a string of teachers telling her she wasn’t good enough for yoga, Natalie Edwards learned to listen to her body, who turned out to be the best teacher of all…

When I first started practicing yoga a few years ago, I was always left feeling out of my depth. I was told I wasn’t flexible enough and was advised not to go into certain poses due to my scoliosis. Whilst students around me were doing the perfect Wheel backbend or launching up into handstand, I was told to ‘sit this one out’. After several teachers telling me this, not surprisingly I stopped practicing and decided I’d be better off sticking to swimming or other regular exercise I already knew how to do.

That was until I met Charlie Speller, my first Forrest yoga teacher, who completely changed my outlook on yoga, and exercise for that matter. Charlie focused on what I could do rather than what I couldn’t and worked with me to show me that by learning to listen to what was going on in my body I could actually deepen my yoga practice to a degree that other teachers told me I would never be able to (I am now doing wheels and handstands no problem). This is the foundation of Forrest yoga, learning to connect with feeling deeper inside, listening to what your body is telling you, and focusing on building on what you can do rather than what you can’t, making it an incredibly empowering and accessible practice for everyone.

Ana Forrest developed Forrest Yoga over 40 years ago after practicing different types of yoga herself but finding that a lot of them were prone to injuries. She took her first yoga class at the age of 14 as a dare and was a qualified instructor by age 18. She wanted to create a yoga practice for the modern world, one to cope with people’s stresses and challenges and one to help people embody their true spirit, enabling them to work through their life’s challenges and heal themselves from within.

Forrest yoga has a huge emphasis on breath and core work, and students are challenged to learn to move energy through their bodies using the breath to do this. It’s a grounding, healing practice, but is also very physically challenging and motivating, so there’ll be no hanging in downward dog or relaxing in child’s pose in a Forrest class! Ana likes to keep her students moving, and therefore it’s a great workout! You’ll leave a Forrest class feeling refreshed, reenergised and inspired!

Forrest yoga is becoming increasingly popular in the UK as people look for more from their yoga practice. Expect a Forrest class to be different each week, you’ll never be bored and it’s always a mental as well as physical workout, sometimes even an emotional roller coaster on the mat as you deepen your practice with Forrest and are able to shift emotions which are ‘stuck’ as Ana refers to them as being.

Before I went away on my training, my teacher Charlie told me to get ready for some tears and some amazing emotional breakthroughs. ‘Tears?’ I said, very confused. I didn’t really understand what she meant until I’d got deeper into the Forrest teachings, but once there I finally understood and fully embraced the practice. During our intensive classes in the mornings with Ana, which were also open to the public to attend, it wasn’t unusual for each of us to often have a breakdown or a little cry in the middle of a yoga pose. That sounds insane to most, but during a Forrest yoga class the poses are held for much longer than usual, allowing students to really connect to what’s going on inside their bodies, unwinding years of stress and tension, and working through it on the mat. Ana encourages her students to ‘stalk their fear’. So when a pose becomes intense, rather than running away from it, you face it head on and breathe through it, working out what’s really making you afraid of the feeling the pose is giving you. It’s the most liberating feeling once you’re through with the class, and it’s this focus and intensity that’s made me a fan of the Forrest practice. Not only is my body stronger than it’s ever been, but Forrest has also taught me so many lessons that I use both on and off my mat, and whilst not all of them are easy things to do – being true to yourself and learning to face your fears head on for instance – they are certainly helping me become a better person and go deeper within myself to find out what it is I really want and need in life.

Don’t get me wrong though, it’s not all intense and certainly not always serious! Forrest classes are as playful as they are challenging and there are now several very experienced Forrest teachers within the UK with many studios now offering Forrest as part of their weekly program, including the new Life studio in Shoreditch, London. So go and give one of the classes a try and I’d love to hear your feedback, I promise you won’t be disappointed!

If you’d like to find out more visit www.yogawithnatalie.co.uk

Natalie is a Forrest Yoga teacher living in London, she completed her 200 hours of training with Ana at the beginning of this year.

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If you only do one thing this week… Try These Flat Tummy Foods

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 words by Molly Jennings

I once heard a quote that really stuck with me, “abs are made in the kitchen”. Don’t get me wrong, exercise plays a huge role in achieving a flat tummy… but a thousand crunches a day is not going to solve your tummy troubles if you are filling your trunk full of junk. Changing the foods you put in your body is what really makes the most noticeable difference. So Hip & Healthy have compiled 5 awesome foods to help you achieve the gorgeously sleek tummy that you’ve always wanted.

Salmon
This coral coloured fish is an excellent source of omega-3 fatty acids. What has that got to do with getting a sexy midriff you might be thinking? Well, these super healthy fatty acids have been shown to help promote fat burning by making your metabolism more efficient. Eat up!

Kale
Another reason that we might not be able to achieve a lovely flat tummy is because our gut is inflamed. Kale, and its long list of health benefits, has natural anti-inflammatory properties. Try adding kale to  your salads for an anti-inflammatory kick or to your smoothies to create the perfect flat tummy breakfast or that much needed 4pm pick-me-up. We promise you won’t even notice it’s in there!

Almonds
These delicious nuts are packed full of protein, healthy fats and fibre, which keep you feeling fuller for longer, helping ward off sugar cravings. Fibre is particularly important for a flat tummy as it keeps our digestive system in check making sure we don’t get that nasty sensation of felling “clogged up”, which is usually accompanied by a bloated and distended tummy. Almonds are such a convenient, tasty snack and perfect when on the go. And let’s face it – who isn’t these days!

Watermelon
The name gives it away. Watermelon is – yes, you guessed it – full of water (around 92% to be precise). This tropical fruit is great for flushing out toxins and extra water from your system, which in turn, reduces puffiness and water retention.

Eggs
These poor little guys have been given a bad rep in the past for being bad for you (due to their cholesterol content) but really, you’d be hard pushed to find a more brilliant all-round protein source. Eggs are flat-tummy friendly because the protein in them keeps you feeling full for absolutely ages and they really help banish any sweet cravings. So before your reach in to the cookie jar, boil an egg and have it as a snack or scramble them and add some smoked salmon for the ultimate flat tummy combo! Sound like a good breakfast option? We think so!

Image: Wild Heart Bikini by Vix available at Beach Cafe (http://www.beachcafe.com/wild-heat-bikini)