If you only do one thing this week… Book a healthy holiday (with Queen of Retreats)

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Short days, cold nights – we feel like booking a break that will benefit mind, body and soul. Spa journalist, author & founder of www.queenofretreats.com Caroline Sylger Jones shares six of her favourite luxury health breaks in the UK

The Detox Break – ila spa emotional detox, various venues

Run by the founder of organic ila skincare Denise Leicester, this is a wonderful retreat where you learn to focus on what is ‘right’ with you rather than what is wrong. Learn how to use chakra yoga, meditation, Nordic walking, journaling and chanting to truly relax. Add delicious daily ila spa treatments and long private baths with Himalayan salts and you won’t want to leave. The next five-day retreat runs at Chewton Glen in Hampshire from 10 March 2013.

The Yoga Weekend – Yeotown, North Devon

Yeotown is an unexpectedly contemporary haven in a lush, rural setting, which offers fresh and fun long weekends mixing yoga with earthly pleasures – come for yoga sessions with cooking, surfing, belly dancing, raw chocolate or live music and learn how the practice can permeate all aspects of life. You can expect power showers, underfloor heating, decent beds, great treatments with local therapists – the next fresh and fun weekend is over near year from 29 Dec to 2 Jan 2013, a yoga and wine break called Vinyasas & Vino.

The Spa Break – Limewood spa hotel, Hampshire

This country house hotel in the heart of the New Forest National Park is a genuinely delightful mix of the chic and traditional. The Herb House spa in the grounds is elegant and beautifully equipped, and offers day spa packages as well as health and fitness retreats. Lovely long walks, cycle rides and horse-riding through the forest are on your doorstep, and the food everywhere is divine.

The Healthy Holiday – Revive week at Hotel Tresanton, Cornwall

Hosted each year at the elegant Hotel Tresanton at St Mawes in Cornwall, ‘Revive week’ is a spa holiday that combines expert nutritional advice, healthy eating, body work and treatments with plenty of time to relax in the surroundings of this elegant, boutique hotel and enjoy the sea air. The week features talks by Dr Mariano Spiezia, the Italian medical doctor, homeopath and herbalist who founded Spiezia and Inlight organic skincare. The next week runs from 24 Feb-3 March 2013.

The Life Coaching Break – The Retreat at Witherdens Hall, Kent

You’ll be the only guest at this tranquil retreat just an hour from London, where you stay in a sweetly converted contemporary barn. Go for local walks, relax and pad about in your PJs, and arrange a schedule of treatments with carefully picked local therapists – the signature facial with Marilyn and the life coaching sessions with Louise come especially recommended.

The Ayurvedic Break – Wellbeing Escapes at The Scarlet, Cornwall

The Scarlet is a refreshingly different, rather fun and totally unpretentious place to relax that offers dedicated three night, four day wellbeing escapes throughout the year featuring Ayurvedic rituals and treatments. Set above the romantic, wind-swept beach at Mawgan Porth, it has contemporary interiors, impeccable eco-credentials, upmarket comfort food and laid-back, friendly staff.

Ask for more information or book any of these health breaks at www.queenofretreats.com

About Caroline Sylger Jones

Author and journalist Caroline Sylger Jones is the founder and editor of www.queenofretreats.com, which offers independent reviews and advice on spa breaks, retreats and healthy holidays. Caroline writes regularly about spas, retreats, and healthy holidays for national newspapers and glossy magazines, and is the author of Body & Soul Escapes and Body & Soul Escapes: Britain & Ireland (Footprint Books).

 

Five of our favourite (super) foods that everyone should have in their home

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Five of our favourite (super) foods that everyone should have in their home

words by Sadie Macleod

The Pulse: Lentils

These lovely little green things often get a bad rep for being the ultimate “hippie” food. But there is a lot more to them than meets the eye. For starters they are packed full of fibre, especially soluble fibre, which is fantastic for digestion and keeping blood sugar levels stable. This in turn will help you feel fuller for longer as you won’t experience the sugar spikes that cause you to be hungry again. One cup of lentils also contains 18g protein and 37 per cent of your recommend daily intake of iron. Lentil’s are also an incredibly versatile food. You can use them to make a healthy curry, or turn them into a dhal. Lentils go particularly well with turmeric (more of that later) and I also love teaming them up with coriander. You can even turn them into burgers! And if you buy the dried version they will last in your store cupboard for ages.

The Spice: Turmeric 

Best known as a spice used in curry, turmeric is pretty much a staple food in India – and we urge you to make it one too as it is also an incredibly healing one. It is a bright yellow spice and the compound responsible for this, called curcumin, also contains all the health benefits. These include, phenomenal anti-inflammatory properties, which have been proven to be as effective, and in some cases more so, than prescribed drugs (without all the nasty side-effects). This makes it the perfect thing to introduce to those suffering from arthritis and even cancer (where the research reveals how fantastic the spice is at reducing tumor sizes). Turmeric is even great for calming inflamed skin conditions such as eczema.  Try adding yours to scrambled eggs for a hip and healthy breakfast – or lentils!

The Protein: Wild Alaskan Salmon

Salmon is not only one of the easiest fishes to cook (it goes with just about everything) but it is also packed full of skin and hair loving omega 3s. Wild Alaskan Salmon in particular contains one of the best sources in the world due to its diet of krill, which also gives it its exotic pink colour due to a natural carotenoid found in krill. One three ounce serving of salmon contains more than 18 grams of protein plus potassium, selenium and even vitamin B12 (important for nerve and blood cells).

The Vegetable: Kale

Although not as well known as spinach and cabbage, kale is often regarded as an antioxidant superstar amongst leafy greens, from those in the know. And for good reason. Kale is bursting with calcium and iron, not to mention vitamins A, C and K. One cup of kale only has 36 calories and per calorie has more iron then beef! It also contains seven times the beta-carotene of broccoli. Kale can be eaten raw (and tastes great with pomegranate seeds) but if you have never had it before we suggest lightly steaming it.

The Fruit: Goji Berries

Having been used in Chinese medicine for over hundreds of years, goji berries must be doing something right. They are full of antioxidants and have been hailed a worthy superfood by many nutritionists. Not only are they made up of over 18 amino acids but they are also a rich source of vitamin C. The best kind come from Tibet and are organically grown. We like to add ours to salads, porridge, quinoa dishes and even glasses of water (the berries act as a natural flavourer).

All these fab foods also make a great meal when combined together. The goji berries add a nice sweet flavour to the lentils and salmon and the turmeric helps the whole meal to taste incredibly exotic.

The Low Down on Pilates

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words by Katherine Pentecost

What is Pilates all about?!

Pilates…so much to say so little time! Pilates used to be called “Contrology”, and was invented by Joseph Pilates. Derived from his experience in various forms of exercise such as yoga, gymnastics, weightlifting and martial arts, Jo Pilates used his method of mind and body conditioning religiously to keep his body strong, having suffered from ill health during his adolescence. During the war Joseph Pilates also taught patients – his theory was to keep them moving to keep them healthy… most of the time he was right.

Pilates is a low impact form of exercise that works at strengthening core muscles and stretching tight ones thus rebalancing the body’s alignment and correcting posture. Athletes, golfers, swimmers and many more sports people are now using Pilates as a major component of their training. What is great about Pilates is that it’s suitable for everyone – it can be slow and gentle or dynamic and intense. So whether you’re recovering from an injury, want to tone up, or already strong and fit, there’s something for everyone.

So that’s the general principal, and the most commonly form of Pilates found in the UK is matwork. As the names suggests this is performed on a mat similar to those used in yoga. It can involve small equipment such as balls, bands and free weights and gives you the freedom to practice anywhere and everywhere!

So what’s the difference between matwork Pilates and reformer Pilates?

Definition of REFORM : “to put or change into an improved form or condition; to amend or improve by removal of faults, reversion to a pure original state, to repair, restore or to correct”

The Reformer is a machine used in Pilates that has springs, ropes, pulleys all attached to a moving carriage to give resistance to Pilates matwork exercises. We use it because it creates a closed chain environment, which means you have more contact between your body and something solid allowing you more body awareness in terms of where your body is in space. This helps you to be better aligned and therefore work your joints in the most healthy and effective positions. Depending on what levels of resistance you choose it can make basic exercises more challenging or on the other hand offer support in more advanced exercises.

Top Five Tips for attending your first Pilates class…

1. You would expect to make mistakes learning a new language… Pilates is no different! Don’t worry if it feels a little alien, it can seem complicated to start but precision of movement is what’s so beneficial for your joints and good muscle recruitment.

2. We say relax! Sometimes less is more so try to leave the tension at the door to allow yourself more freedom of movement in class.

3. Don’t judge a book by it’s cover. Pilates has many stigmas attached to it, such as it’s only for dancers, it’s all about breathing and connecting your pelvic floor and the list goes on… the truth is you just need to find a class that’s the right level for you and a teacher you get on with!

4. Breathe. Holding your breath will leave you bracing and hinder your movement. If you find breathing patterns tricky to follow, just move your body and trust that the breath will come later.

5. Be comfortable. Wear something that isn’t going to make you feel self conscious and, on a practical level, isn’t going to dig in (avoid clothing with zips and buttons where possible).

Questions? Email Katherine at [email protected] or visit www.shoreditchpilates.com

Winter Wonder Beauty Products

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Winter Wonder Beauty Products

words by Frankie Rozwadowska

Days are shorter, temperatures are lower, and woolly tights are out in force. It’s official – not only has winter arrived but dry flaky skin, chapped lips and parched locks also make their annual appearance. With a combination of bracing winds, icy cold air and central-heating, our skin is subjected to a serious moisture attack, making these winter woes almost impossible to avoid. But don’t panic – the change in season doesn’t have to mean straw-like hair and red raw skin – these winter wonder products will leave you looking less abominable snowman and more Snow White in no time.

Flaky Skin:

There’s only one way to rid yourself of dry flaky skin – exfoliate, exfoliate, exfoliate. Buffing away dead skin reveals new fresh cells underneath and stimulates cell renewal by getting the blood pumping, which in turn means less signs of ageing. Bonus. It also unclogs pores, preventing spots and blockages from forming, and helps your moisturiser to work more effectively. If you’re patting yourself on the back thinking, yes! I do that already with my loofah! Then listen up. Loofahs and mitts are a breeding ground for bacteria – not exactly something you want to be scrubbing your skin with…

Instead opt for a gentle scrub that will not aggravate sensitive skin – like the Sai Sei Mineral Invigorate Body Scrub (£28). Infused with apricot seeds, refreshing water bamboo and sasa veitchii extracts, it buffs away impurities and dead skin flakes whilst improving skin tone – leaving skin silky soft and invigorated.

For your face, the Nuxe Gentle Exfoliating Gel (£16) has 100% natural origin exfoliants (grains of lychee seeds and walnut shell powders) and contains extracts from the Damascena Rose – one of the richest sources of active molecules that soothe and soften skin. And it smells divine. But take note – don’t go exfoliating crazy. A couple of times a week is enough – you need to allow your skin time to regenerate.

Dry Skin:

With drier air both outside and in, skin is less able to retain water – so give it a helping hand with these hydrating healers.

For the body, the Saaf Eraser Body Oil (£35.99) is the ultimate skin-saviour. A luxurious blend of Rosehip Seed Oil, Safflower Oil and Mandarin essential oil not only increases the moisture content of the skin, but reduces the appearance of raised scar tissue and stretch marks whilst reducing uneven pigmentation. Oils are easily absorbed by the body, so it will not leave your skin feeling greasy – instead just supple and smooth.

Ahava’s Comforting Cream (£35) rids your face of redness and soothes irritations caused by winter weather by fortifying the skin’s natural barrier and providing deep hydration. With Dead Sea Mud to nourish, Narcissus Tazetta Bulb to smooth and protect, Tomato Fruit Extract to defend the skin against damage and Flaxseed Oil and Vitamin E to raise moisture levels and fight free-radical damage, it ticks all the right boxes.

For a more concentrated moisturising product, the Eve Lom Moisture Mask (£65) is an intense boost designed for when skin is feeling extra dehydrated or thirsty. It restores moisture balance whilst preventing future water loss and increasing cellular renewal for a radiant, glowing complexion. Simply leave on for 15 minutes et voilà – skin as soft as a silk

Parched Locks:

Central heating and winter winds = dry static hair and frizzy flyaways. Not a good look. Which is why Ojon’s new Rare Blend Oil (£29) is a must. Boasting not one, not two, but seven natural oils sourced from Tahiti’s tropics to South America’s rainforests, it repairs damage, provides intense hydration and tames frizz. It also smells like a dream – with notes of creamy, sweet Tonka Bean, Cocoa Butter and fresh, uplifting Bergamot. Heaven for your hair.

Chapped Lips:

You can’t hide a prickly pout – but you can prevent it. The multi-award winning Lanolips 101 Ointment (£11) is 100% pure, natural and fragrance free, and holds up to 200% of its weight in moisture. Clever. It also works a treat on minor burns and cuts, and is gentle enough for the most sensitive of conditions. Very clever. Melt between your fingers and butter up your lips for the smoothest of smiles.

Raw Hands:

Sore and raw = snore and bore. A problem that seems to happen winter after winter. But not when you’ve got the Neal’s Yard Citrus Hand Softener (£15). Imagine enveloping your hands in velvet – it’s that good. With ingredients tasty enough to eat (avocado, blackcurrant seed and coconut oil), this nourishing formula works with Shea nut butter to moisturise and encourage repair. It’s magic for mitts.

Brittle Nails:

When it comes to brittle nails and flaky cuticles – The L’Occitane Shea Butter Nail & Cuticle Cream (£12) quite literally, well, nails it. Containing nourishing Shea butter and the softening and strengthening agents of myrrh essential oil, and honey to reinforce the nails and soften the cuticles – nails become stronger and dry skin disappears.

Healthy Chinese Food: Steamed fish with wan yee, lily flowers and red dates

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Steamed fish with wan yee, lily flowers and red dates

 recipe by Hannah Chung (www.cookeatdream.blogspot.com)

This recipe uses 3 main traditional Chinese ingredients with unique health benefits. Eaten together with fish, they can replenish the blood and reduce cholesterol. Here is a quick breakdown of the ingredients:

Wan yee is a type of black fungus, full of vitamins and low in calories. It’s flavourless but great for absorbing other flavours and has a soft yet crunchy texture. Lily flowers can relieve coughs and has a slightly sweet, earthy taste. Red dates are jam packed with vitamins, iron and calcium, all of which nourish the blood. They’re sweet and have a complex flavour, which can overpower at times so use sparingly. All of these ingredients are available at local Asian stores where you will find them in the dried section.

Any white fish can be used for this recipe and it can be filleted too, but using a whole sea bass is more traditional and gives the dish extra flavour.

Serves: 2-4

Ingredients:

1 whole sea bass approx. 350g (cleaned and gutted)

1 thumb-sized piece of ginger (sliced)

small handful dried wan yee

8-10 dried lily flowers

3-4 dried red dates

1 spring onion cut into large pieces

1 teaspoon soy sauce

pinch of sugar

1/4 teaspoon cornflour

1 teaspoon oil (any flavourless oil)

Method:

Soak all the dried ingredients in the same bowl with warm water for around 15 minutes. Once soft, deseed the red dates and tie individual knots on the lily flowers, as this will create a better texture. Drain them and add the soy sauce, sugar, cornflour and oil. Place the fish on a plate ready for steaming and lay the ginger slices over and inside the fish. Add all the marinated ingredients on top and finish with the spring onion. You can steam the fish in a wok full of boiling water with a steamer stand or alternatively use a steamer. Once the water is at boiling point, steam the fish for 7-10 minutes, depending on the size. It’s ready once the meat has turned white and flaky. Splash a little extra soy sauce over the fish just before serving.

Rainbow tofu

This is an incredibly easy and colourful way to serve tofu. You can substitute the vegetables depending on what you have available.

Serves: 2-4

Ingredients:

2 blocks of silken tofu (sliced around 5cm thick)

1 red pepper

1 yellow pepper

bunch of green beans

1 carrot

2 spring onions (finely chopped)

1 clove garlic

1 red chilli

1 teaspoon Shaoxing rice wine (or dry sherry)

1 teaspoon oyster sauce

pinch sugar

1 teaspoon cornflour

handful of coriander

Method:

Pre-heat your oven to 180°C and dice all the vegetables into small pieces to roughly the same size. Fry the garlic, chilli and the white parts of the spring onions in a frying pan with a little oil. Add the carrots and fry for a few minutes before adding the rest of the vegetables. Add the Shaoxing wine and a tablespoon of water and cook for a further 5 minutes. In a small bowl, mix the cornflour with about 2 tablespoons of cold water with the oyster sauce and sugar. Pour this in the frying pan and stir until you get a silky sauce. Place the sliced tofu on a slightly greased baking tray and spoon the vegetables on top. Bake for around 10 minutes until the tofu is golden brown. Serve with the green parts of the spring onions and some freshly chopped coriander.

A tip on making the perfect rice

A general rule for the amount of rice to use is around a handful and a half of rice per person. Around 1 tea-mug-ful of rice will be enough for 2 people. Put your rice in a saucepan and wash the excess starch out of it. Get your hands right in rub the rice clean and then run it through water until the water runs clear. Drain the excess water but don’t bother using a colander here; just tilt most of the water out of the pan.

The ratio of water is always: 1 part rice to 2 parts water but if you’re not sure, use the finger test. The level of water over the rice should just come up to the first joint of your finger. Put the saucepan on a medium heat until it boils, then turn the heat right down and gently cook the rice with the lid on for about 10-15 minutes. Take the saucepan off the heat and then let it sit with the lid still on for a further10-15 minutes so that it steams. The result should be light, fluffy and slightly sticky rice.

 

 

 

If you only do one thing this week… body-brush

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The amazing benefits of Dry Brushing

Your skin is your largest and most important organ. Detoxification of the body is performed by a number of different organs, glands and transportation systems. The skin is responsible for one-quarter of your body’s detoxification. Dry Brushing helps detoxify the skin and the lymphatic system due to its external and internal massage. It stimulates the lymphatic system, liver and adrenals, helping clear out the build up of toxins.

8 Reasons to start Dry Brushing

1. It removes stubborn cellulite

2. Strengthens your immune system

3. Cleanses your lymphatic system

4. Removes your dead dull skin

5. Tightens your skin preventing premature ageing

6. Increases your cell renewal

7. Helps your digestion

8. Tones your muscles, creating a beautiful sleek physique

 

How to Dry Brush

It is very simple.

  • Use a soft dry brush made of natural fibres.
  • Brush your skin before a shower or bath on dry skin.
  • Brush from toe to head.
  • Use long strokes moving upwards towards the heart, as this helps the lymph fluid drain back towards the heart.
  • Use lighter pressure of brushing around sensitive areas.
  • Wash your brush with soap every few weeks.
  • Dry brush areas of cellulite twice a day for 5minutes until it dissolves

words by Madeleine Shaw (www.madeleineshaw.com)

 

Into Cycling? Try the new Real Ryder class

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Real Ryder Class

words by Gwyneth Harrison (http://modeleats.com)

 

After the success of the British cycling team at the Olympics getting on your bike seems to be the fitness choice du jour. It seems like everyone I know is embarking on some mind-blowingly long cycle ride for charity, or choosing to cycle into work. Even weekends now are opportunities for getting out of the city on a wholesome and healthy bike ride.

Basically bikes are in, so here is my confession – I hate cycling. Absolutely hate it, and this even extends to cycling for gym bunnies like me – spinning. I’ve just never got it, I love a class and I especially love a fast-paced, get the blood pumping and the sweat pouring class, so you would think spinning would do it for me. But apparently, my dislike of cycling runs deep.

So when I heard about the launch of Real Ryder classes at The Lomax Way gym in Victoria I wasn’t exactly chomping at the bit to give it a go. However, I was assured that Real Ryder was different from normal spinning and in the interests of trying something new I signed up for a class, albeit reluctantly.

I wasn’t exactly reassured when I arrived and realised that a Real Ryder studio looks, well just like a spinning studio; room full of bikes, instructor at the front, lights dimmed, fast-paced music on. So far, so spinning. But the difference with the Real Ryder class comes when you sit on the bike, because instead of the static spin bike this one moves. Yup, that’s right moves. Not as in you cycle out of the studio but from side to side. The idea being that this more accurately mimics riding a bike in the real world and that by moving the bike whilst spinning you engage your upper body and core as well as your legs, thereby providing a more intense and all-round workout.

It definitely takes some getting used to, and I was surprised by how hard it was to keep the bike veered off to one side whilst also pedaling furiously. My instructor assured me that lot’s of this was technique and I’d get used to it but even with my beginners bad form I could feel it working both my arms and my core. Your core is also worked when standing up out of the saddle in order to keep the bike from wobbling madly from side to side and this definitely added an extra dimension to the workout.

As well as this, the 45minute class involves a variety of different intervals, both time, moving the bike and resistance that get your heart pumping and provide a really thorough workout. I was so ready for the class to end, not because I wasn’t enjoying it, but because I was exhausted. I definitely regretted my decision to run to the class!

In terms of a total-body, intense cardio workout the Real Ryder certainly delivers – it’s fast and furious and torch some serious calories (apx 680kcal per class) with the upper body element adding one third more of a burn than a normal spin class. Those are some impressive stats and I have to admit that despite it still involving, well, cycling, I really liked Real Ryder. In fact I’ve already been back to my second class! It’s a great, intense workout giving a fab and enjoyable way to burn those calories.

www.lomaxpt.com

 

 

Have a Hip and Healthy Movember

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Have a Hip and Healthy Movember

 words by Belinda Mann

Yes it’s that time of year again! We are into the second week of Movember, so no doubt you may have noticed some new facial hair sprouting on the upper lip of some of your male companions!

The attractiveness of such facial hair is always an interesting topic to debate with the girls, but all Tom Selleck crushes aside Movember was designed with bringing awareness to mens health in mind. It’s about 30 days of promoting mens health, specifically prostate and testicular cancer. And rather than donning pink ribbons, sporting a mustache is the chosen way to visibly promote their cause.

Just because us girls are facially hair challenged doesn’t mean we need to leave all the Movember fun up to the boys. At Hip and Healthy we’ve been sporting green mo’s from our green juices to show support. There is nothing better for men’s (or women’s) health than a green juice. Green juice therapy has been helpful in many health conditions, and of course is one of the best preventive measures you can take. Green juice is super high in minerals and vitamins and full of anti-oxidants which fight disease causing free radicals. Green juices are alkalising and help keep you ‘regular’ – all which help keep our bodies in a state of health.

So ‘Mo Sistas’ you can show your support for men’s health (and your own) in Movember by sporting a green mo. To help promote Movember in your office, and you can order fresh pressed green juices through which-detox.com to share amongst your colleagues. Or if you are feeling inspired to get super healthy before the silly season you can sign up for your own green juice detox diet.

Please send your green movember pictures to [email protected] or post them on our facebook page: http://www.facebook.com/pages/Hip-and-Healthy/194936453887531

http://uk.movember.com

www.which-detox.com

 

The Active-Wear Edit: Top Designers do Sports Wear

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The Active-Wear Edit

With Olympic Fever reaching an all time high in one of the world’s fashion capitals this summer, it is only natural that trends have turned to stylish sportswear with a technical and functional edge. Sadie Macleod uncovers some of the most recent sport-inspired collections

 

Stella McCartney for adidas was one of the first to embrace this trend when she collaborated with adidas in 2004 to produce a luxurious collection of achingly-chic active-wear making her an obvious choice to design Team GB’s kit in this year’s olympics. This season’s collection pays homage to her unique style and wonderful simplicity with monochrome bodies, metallic jackets (that have subtle air vents) and bright yoga pants perfect for the summer. Her mission? To produce a selection of elegant clothes that active women can wear without having to sacrifice their style. Her first sports dedicated store opened in London’s this spring.

Another successful high-end collection that came from adidas Originals was their recent collaboration with the eclectic New York retailer Opening Ceremony (they also have spaces in L.A and Tokyo). The inspiration for this collection was the roots of the Olympics and by focusing on two events – swim and cycling – the range is made for the confident, fashion forward individual who also has a love of being active and staying fit. Playing with pretty prints, bright colours and tight fabrics, the collection’s nostalgic shapes nod to the 90’s, drawing on the unisex trend that was also prevalent at this time. The cycling onesie is on the top of our wish list this season.

Renowned for putting black back on the catwalk, Yohyi Yamamoto, has stayed true to his ethos for billowing fabrics, Victorian shapes and hint of gothic with his new Y3 collection. Check also comes into play, introducing a punk-rock angle to the clothes and although the rest of the pieces are monochromatic, the occasional flash of red or electric blue can be seen – especially in the menswear. His trainers are particularly stylish yet simple, Y3 will see you go from sport to street in no time.

 

Quite literally looking to the stars for his latest collection with Puma, hussein chalayan take’s outer wear to its most extreme definition by channeling space and astronaut elements into his designs. Using hi-tech fabrics that are both functional and chic, the clothes are a sophisticated take on daily sports wear. The extra-terrestrial theme is also evident in the footwear, which draws on NASA technicality and fabrics. Most evident is the sleek, streamlined jackets in earthy tones built with functional pockets and layering but I quickly fell in love with the two-toned men’s Fleece Guernsey – perfect for any outdoor trip where you may have to contend with winter weather.

Fighting Fit: get fit (and fabulous) with Total Boxer

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Fighting Fit

Samantha Whitaker tries a new boutique boxing gym that really packs a punch in the fitness arena

Boxers are renowned as being among the fittest athletes. But if I’m totally honest, I’ve always found the sport too aggressive to really enjoy watching – let alone try it myself. So Total Boxer’s slogan – ‘get fit, not hit’ – sounded like it might be a good compromise.

I’m not going to lie, though: when I entered the small, North London gym, populated with leather punch bags and posters of boxing greats, I felt a little intimidated. But then Matt Garcia, founder and CEO, came jogging down from his upstairs office with a huge smile on his face and a labrador at his heels, and my shoulders dropped an inch. ‘You’re bound to be a bit nervous but you shouldn’t be,’ he said. ‘Almost everyone that trains here hadn’t done any boxing previously.’

As Matt strapped up my hands, greeting people by name as they arrived, my shoulders dropped a little more. The class was small, half were women, and everyone smiled or said hi when they realised it was my first time. During the warm up – rope-skipping or shadowboxing (sparring with an imaginary opponent) – Matt taught me the basic boxing technique, leaving me to practice on my own but quickly correcting me when my technique slipped. Fitness & Skills is a circuit class and, after a quick stretch, we went straight into three-minute bursts of punching bags, shadowboxing or sit ups, to loud, pumping music. Matt pulled each of us out in turn for one-on-one pad work in the centre – but it wasn’t embarrassing, as everyone trained with steady, blinkered focus.

As a sport, boxing demands aerobic endurance, strength, power, speed, agility and flexibility. The Fitness & Skills class is open to everyone and develops real boxing skills alongside fitness training. Total Boxer also offers FightReady, a 90-minute advanced session, which is a bit more technical and includes touch-sparring. Then there’s BoxingYoga, a revolutionary new yoga workout that directly targets the areas needed by athletes in the fighting arts, as well as bespoke personal training programmes and Corporate Box, which brings the Fitness & Skills class to the workplace.

Matt is just as passionate about the business as he is about boxing. ‘There’s no more effective training for body and mind than boxing fitness,’ he says. ‘It has everything: it’s challenging, fun and incredibly fulfilling as real boxing skills take shape and develop.’ Matt’s personal training business and experience as an ABA boxing coach means that he has trained all levels, from absolute beginners to competition fighters, so establishing Total Boxer seemed like an obvious thing to do.

At the moment, the gym is hidden – tucked between a post office and Konk recording studios opposite Hornsey train station – but it won’t be for long. Matt’s already scouting for a bigger venue locally, but the plan is for two or three venues, and then a franchise. He’s also in talks with decision-makers at leading gyms who are keen to feature BoxingYoga on their timetables. But there’s no hurry: ‘I’ve been building and selling businesses since I was 22, so there’s no real pressure other than my ambition to deliver on quality,’ says Matt. ‘It needs to be communal and unintimidating. Real boxing training but without the ego. Financially, I’m not trying to hit numbers. I’d much rather it was a slow, organic process,’ he adds.

The size of the venue means that class sizes are small – around 10 people – and the class I did was sold out. Total Boxer has an online booking system, which makes it easy for members to schedule their classes and shows Matt how attendance is steadily growing. ‘Some people who train here are now getting involved in the business – helping me write newsletters and blog entries,’ he says. ‘In return, I let them train for free – but I almost had to fight for that as their love for the club is so much that they were prepared to do it for free.’

As we stretched at the end, I felt equally pumped up and chilled out. Our glowing faces and the steamed-up mirrors were testament to our exertion. ‘I treat every session as if it’s the last one,’ says Matt. ‘I make sure that it’s executed professionally, that people enjoy it and get a good work out. But that’s a very natural thing because I just enjoy it so much.’

To find out more, visit www.totalboxer.com.

 

If you do one thing this week… Do a mini detox

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If you do one thing this week… Do a mini detox

 

As Christmas draws ever nearer we tend to throw caution to wind as far as our diet is concerned. This not only increases our weight (over the Christmas period it is understood that 74% of woman put on half a stone), but it also overloads our body with toxins as many of the foods we are indulging in are processed, fatty, sugary and, as far as we are concerned, full of empty calories.

An overloaded liver (as this is where the toxins are expelled) is linked to cellulite, weight gain around the tummy area and bloating. So rid yourself of the toxins and support your liver by following our detox guidelines and you are looking at having your healthiest winter yet.

The Detox Rules…

Don’t Eat Anything Your Grandmother Wouldn’t Recognise
Always check the ingredients list – if there is something on there that you find hard to pronounce or doesn’t sound like a real food. These are especially prevalent in highly processed foods, which leads me to my next point…

Cut Out Processed Foods
They contain high levels of sugar and salt as well as all kinds of chemicals. They slow your metabolism down as your body has to work harder to digest them and they hardly contain any nutritional value. Get rid.

Eat Goods Fats
Good fats are vital for healthy heart, mind, body and hair. Eat lots of lovely oily fish and nuts and seeds to boost your intake of omegas. Also try adding an omega-filled oil to your meals. We love Neal’s Yards version as it tastes great in smoothies, on salads or even porridge.

Banish Stimulants
This includes coffee, tea, alcohol and sugar. If you smoke – now is the time to give up. All these things flood your body with horrible toxins that take a while to get rid of. In fact, when you cut out these things you will start to experience withdrawal symptoms such as head aches, low energy and sometimes even bloating. Work through it.

Up Your Exercise
Exercise boosts the lymphatic system, which helps the body rid itself of waste. It also releases feel good endorphins and you may even find wanting to adopt a healthier lifestyle when you exercise more.

Support with Supplements
Assist your mini detox with some supplements. We suggest taking a good multivitamin, vitamin C, and milk thistle tincture which all work to support the liver and keep illnesses at bay.

 

 

 

 

The DODO Diet Made Doable

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The DODO Diet Made Doable

words by Lorna Clansey

A boiled egg never tasted so good. It’s Tuesday and that means that today I am only eating 600 calories.

I was inspired to limit my calorie intake for one day per week when I saw Michael Moseley, the medical doctor and health journalist, on BBC’s Horizon programme a few months ago. He was investigating the health benefits of intermittent fasting and he discovered that alternate day fasting (one day eating normally and the next limiting intake to only 600 calories) had a huge impact both on his weight and his cholesterol and blood glucose levels. In the end, he felt that this one-day-on one-day-off approach was too restrictive to his life, so he stuck to eating normally for 5 days and then ‘fasting’ for 2, still with great results. Fast-living city workers are also now using this as a convenient way to manage their weight as it fits well with their lifestyle.

According to some nutritional therapists, intermittent fasting isn’t bad for us – probably more like our ancestors might have eaten. They do warn that it is important keep water intake high and not to use these low-cal days as an excuse to binge on the other days though! I know that I am of a healthy weight and that my blood chemical levels are in normal range, but I was interested to know if calorie-limiting could be beneficial to me if I only did it for one day every week.

Using the extremely helpful www.myfitnesspal.com I was able to calculate a menu for the day which might consist of a small bowl of porridge made with oats, oat milk and cinnamon for breakfast, a cup of miso soup, a stick of celery and a raw carrot for lunch and, for dinner, steamed broccoli with garlic, ginger, soy, lemon juice and sesame seeds and the (very welcome) hardboiled egg. Lots of herbal teas and 2 thin rice cakes with peanut butter complete the day. Oh, and 9 almonds. Calorie intake can be distributed differently throughout the day though depending on a persons lifestyles and needs. Although this doesn’t look like very much food, I’m only eating like this one day a week, so when my stomach starts to growl at around 9.30pm, I know that tomorrow I’m back to eating normally again.

So what are the benefits?

I’ve been surprised that I have lost a couple of pounds over the month that I have been doing this, despite having a few celebration days where I’ve eaten much more than normal. I also feel considerably more alert, energised and lighter on the day after the ‘fast’ and seem to get much more done. Another interesting side-effect has been that once a week I actually truly appreciate what I am putting in my mouth. I chew thoroughly and relish the flavour of things I wouldn’t normally view as special. Knowing that I can’t just snack later on or have another helping means that I am much more conscious when I am eating. It’s a good reminder of how we should eat all the time!

Any downsides?

The hardest  time of the ‘fast’ day is between 3 and 5pm but I’ve been surprised at how easy it has been overall and I haven’t felt unpleasantly hungry or weak. However, I made the decision to do the ‘fast’ when I was fighting a sore throat. This was not a good idea as I started to feel very faint at around 6pm and then only sugar would do. I’ve learnt my lesson and so will only do this when I feel well.

Will I keep it up? The answer is yes. I have plenty of feast in my life, so maybe it’s good to have a bit of famine as well.