If you do one thing this week… Sign up to a Race for Life

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Hip & Healthy Promotion

Race Towards Your Bikini Body This Summer

Summer is on its way (although it may not feel like it) and with it comes the inevitable loom of getting into that bikini. We know the facts, running is one of the best ways to burn calories, tone up and get that much coveted all-over healthy glow. And the best news? All you need is a pair of trainers. But what most people struggle with is the motivation. Personal Trainer and runner extraordinaire, Max Wilcox, (Max has just run a 100 miler… its exhausting just thinking about it!) commented “It can be challenging to maintain a fitness or running routine. Signing up to a race is a great reminder that you have a goal to achieve. It can certainly help you get out the door on days when you might have otherwise not. The first step is always the hardest.”

Signing up to a race has been proven to be one of the best motivators to get people lacing up and out the door, and you would be hard pushed to find anything more motivating than supporting Cancer Research UK in the process – which is where Race for Life comes in.

With 5 and 10ks all over the country, Race for Life offers woman (yes – sorry men this one is for the gals) the chance to enter a race that really matters. Every two minutes, someone in the UK is told they have cancer. Just by taking part, whether you are in it to get fit, loose weight or to support a good cause you will be raising money for Cancer Research UK and once the first person has sponsored you there really is no better motivation to compete.

COMPETITION: WIN EXTRA SPONSORSHIP MONEY
And just for some extra motivation (if the thought of that bikini isn’t enough), Race for Life sponsor, AXA PPP healthcare is offering entrants the chance to raise their sponsorship through their weekly prize draws. They will increase it by £200 for AXA PPP healthcare members (including corporate members), but even if you are not with them you could win up to £100 extra towards your sponsorship every friday until 3rd August 2012. You just need to have a Just Giving page and have had raised £50 in sponsorship. Visit to enter: http://campaigns2.axappphealthcare.co.uk/raceforlife/prizedraw.html?CID=raceforlife&CRE=comp# or send this link to friends and family (or tweet and Facebook this page) so they can take part too… after all its all about strength in numbers!

TIPS FROM THE TOP: JOIN A LIVE RUNNING CHAT WITH THE EXPERTS ON 26 APRIL
So you have signed up, you have bought the trainers and raised some money. Now you need an expert to give you some tips on how to be the best you can be on race day and unlike the celebs you see running these days who come to a race armed with their own personal trainer, you don’t have cash to splash at the problem. Fear not, AXA PPP have just announced that they will be hosting a live chat with three top health and fitness experts; John Crudington (PT and Fitness Expert will be online 10am-12pm), Lucy Wydham-Read (experienced Personal Trainer to celebs and sportsmen – she has even trained an entire football team, online from 2pm-4pm) and Dr Sarah Schenker (one of the most influential Nutritionists in the UK is around to answer your questions from 5pm-7pm). You will then have the opportunity to ask questions on a range of running topics – from, training guides and injury healing to race day tips and energy fueling foods (banana and peanut butter sandwiches aren’t for everyone).

THE DETAILS: The live chat will take place from 10am -7pm on 26th April. Just click on the following link on the day to take part: http://www.axappphealthcareblog.co.uk/content/ready-set-go-join-our-upcoming-expert-live-chat-on-running-jogging-and-walking-2/

AXA PPP HEALTHY TIPS
If you can’t make the live chat though, or even if you are just looking for some other top health advice then go to the be healthy section of AXA PPP healthcare’s website for other great wellbeing tips, such as healthy recipes, health experts and other inspiring articles for those just wanting to embrace a healthier lifestyle. Just click here to be taken through to a world of wellbeing goodness that will whip you into shape so fast you will be desperate to embrace that bikini: http://www.axappphealthcare.co.uk/personal/health-nutrition-fitness-information/be-healthy. They also have a dedicated online Cancer Centre to give support to those who are affected by cancer specialist advice on the topic.

CONNECT WITH AXA PPP: If you are already signed up, or once you have, join AXA PPP on their Facebook page or Twitter to get running tips and exclusive updates on special events at the races:

Twitter: http://twitter.com/#!/AXAPPPhealth

Facebook: https://www.facebook.com/AXAPPP

The Last Word: Running tips from PT Max Wilcox:

What is your top tip for a first timer running a race?

Relax, take it at a comfortable pace and enjoy yourself. In the last few days leading up to a race all that can be done is plenty of stretching and hydrating, all the hard work has been done by now. When you’re standing at the start line take a deep breath and don’t set off too quickly, it can be easy to get carried away. Preparation is key, have an idea of how fast you want to run based on how well training has gone, base your race day running pace on this. Always run your own race.

Tips for someone trying to achieve their best time?

Once again preparation is the key to success. If you’re going for a PB it’s a great advantage to know your course. There are plenty of runs that have a few hills, which can completely change a race it’s always nice to know when you should be putting in the extra effort. If you’re running a flatter course then know the pace you need to better your record. Have a plan and stick to it, timing is crucial, save your ‘sprint finish’ till the point you’re comfortable with, this is something worth practicing.

Harder, Better, Faster, Stronger: Music Can Make you Fitter – but how?

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Gonna fly, fly, fly…

‘Trying hard now, getting strong now, gonna fly now’ – the lyrics from the Rocky soundtrack – apparently a gym-playlist must. But why?

Words By Samantha Whitaker

According to sports psychologist Dr Costas Karageorghis, who has an international reputation for research in this field, listening to upbeat music while exercising has a significant positive effect on performance. Writing in Runner’s World he says: ‘Listening to the right songs before and during exercise will not simply reduce feelings of tiredness, it will also increase performance levels by up to 20%.’ Karageorghis also found that energy efficiency could be increased by up to 3%, meaning that athletes can run further on the same amount of oxygen.

My own research agrees. Most respondents used adjectives such as fast, upbeat and up-tempo to describe their gym music preferences. H&H’s Editor Sadie Macleod, a keen runner, prefers ‘hard and fast tunes,’ stating Rhianna, David Guetta and Timberland as her current faves. Lady GaGa also rated highly, as did the Foo Fighters and the Black Eyed Peas.

Scientific research in this area has identified several ways that music can influence preparation and competitive performance. Firstly, it distracts your mind, dulling or masking the pain of the exercise (known as dissociation). Research published in the Journal of sports medicine and physical fitness concluded that, ‘listening to a favourite piece of music might decrease the influence of stress caused by fatigue, thus increasing the “comfort” level of performing the exercise.’ The effect can reduce our perception of effort by as much as 10%, so a 66 minute run can feel like a 60 minute run with the right music. And it is thought that women benefit from the mood-enhancing effects of music more than men.

Music can also act as a stimulant. Athletes who were played loud, upbeat music showed activity in an area of the brain that pumps them up, which is beneficial before a competition or during training. Equally, slower music can be used as a sedative to calm down and focus.  Olympic runner Dame Kelly Holmes, for example, uses soulful ballads in her pre-event routine. This effect is called arousal regulation, and is considered by some athletes to be a legal drug with no unwanted side effects. In fact, in 2007 the authorities banned music at the New York Marathon – causing absolute uproar. There is also proof that music aids in the acquisition of motor skills, improves coordination, and can help runners achieve the ‘state of flow’, the ultimate motivational state of being completely ‘in the zone’.

Lastly, but most importantly, research consistently shows that synchronisation of music with repetitive exercise increases performance level. This research inspired the launch of AudioFuel (audiofuel.co.uk), which creates bespoke soundtracks of custom composed music with voice coaching to help pace and, hopefully, drive runners to go further more efficiently. ‘A track that will keep you at a good running pace will have between 160 and 180 beats per minute (bpm),’ explains Clare Crean, co-founder of AudioFuel. ‘Very little mainstream music has a beat that is fast enough to match the running stride, for example, disco music is typically around 120 bpm.’ The website sells a range of training programmes to match your goal and stride rate, including long runs, interval training and timed sessions. And just as a DJ controls the energy on a dancefloor, the music varies the beat and vibe to match the training session, while the voice-over coaching provides encouragement and tips. Model Jacquetta Wheeler is a big fan. ‘I have to listen to music on long runs as it really helps to keep me going,’ she says. ‘AudioFuel have brilliant electro-house tunes that pull you along with a spring in your step.’

Other running music providers include Nike Sport Music (iTunes store), Total Fitness, Run2Rhythm, Podrunner, MP3 Running and Hellasound, as well as compilation CDs, such as Running Trax. Running Music Mix and JogTunes categorise existing music by bpm, so that you can purchase tracks yourself and create your own playlist.

Karageorghis was a leading consultant London’s Run to the Beat half-marathon, which features scientifically selected motivational music performed live by musicians positioned along the route. This year the race will be on 21 October and you can register your interest now at runtothebeat.co.uk.

So what makes the perfect work-out track? 

A strong, energising rhythm is important, and a rhythmic pattern well matched to the movement patterns of the activity. Words can have a subliminal effect on your emotions, so songs with uplifting, relevant and encouraging lyrics will help. World marathon record holder, Paula Radcliffe, likes to listen to ‘Stronger’ by Kanye West, for example, and former world champion boxer, Chris Eubank, used to play Tina Turner’s ‘Simply the Best’ to prepare for a match. Choose tracks with different tempi to coincide with alternate low-, medium- and high-intensity training. Health and Performance Specialist Alex Manos (alexmanos.co.uk) believes music can really help to persevere through cardio workouts. His current number one is David Guetta, and he recommends chilled-out tracks by Morcheeba, Zero 7 or even classical music during for cool down and stretching.

 

But more than anything, it’s important to listen to what you like.

Detox your Day

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Blenders at the ready – there’s a delicious, new way to detox. i-Detox teaches us the long term solution to healthy eating.

i-Detox is founded and run by Anita Cheung. Anita has a wealth of experience that I was just dying to tap into. She was lucky enough to have been taught by renowned superfood king, David Wolfe, yet also exceedingly unlucky to lose her father to colon cancer, a disease she describes as being almost 100% preventable. Anita’s level of nutritional knowledge is astounding. After managing to persuade her father to adopt her superfood enriched diet when he was first diagnosed with the life threatening disease, she was able to reduce his cancer markers considerably. Even the doctors where surprised. After nutritionally coaching her father into full recovery, it seems that old habits die hard, as once he received the all-clear he adopted all his old dietary ways and quickly developed the cancer again. But this time it was too late. The cancer had already spread, and there was nothing Anita could do. Having witnessed the diet work so profoundly on her father, Anita wanted to help others on their quest for wellness, whether that meant; loosing weight, battling illnesses or just improving general health.Admittedly, the diet Anita recommends  ‘don’t come cheap’ but Anita urges you to think off the long-term savings you are making: reductions in medical bills and the old saying “you have nothing, if you don’t have your health” resonates hard as she describes just how life-changing this new approach to eating could be. The hard part of the diet really is at the beginning since you will unlikely find some of the more obscure ingredients (Blue Green Algae anyone?) in your local supermarket. I didn’t even have a smoothie maker (needed for most of the recipes), but Anita assured me that I didn’t need to fork out for something top of the range (a Kenwood smoothie maker is £24.95 from John Lewis). “Just don’t blend nuts in it,” I was warned, as this will burn out the motor. So with a blender at the ready, Anita reveals her healthy habits that will help you gain more energy whilst losing weight and prevent life-threatening diseases that you aren’t going to want to deal with later in life.

Go Organic

In the UK, we absorb 13-14 pounds of chemicals every year, from foods, air and water. This figure doesn’t even include the toxins found in other things such as the common flu jab, which contains more than 25 times the EPA standard of hazardous waste. Pesticides in fertilizers are essentially hormones as they aim to interfere with the sex of the pest, making it more feminine so that it is unable to reproduce. So when we consume non-organic food we too are exposing our bodies to these harmful toxins. Something we certainly don’t want to be doing if we want to have children, since amongst other things, pesticides have been proven to cause infertility. China is one of the worst areas in the world for using pesticides and a recent study found that 86% of Shanghai College Students are already infertile. The US also reported a whopping 50% of its students as being infertile. And it’s not just the women who are being affected – boys are being born with smaller penises and up to 287 toxic chemicals are found in an average baby in the US. Natural fertiliser is made up of nitrogen, phosphorus and potassium. The difference between eating organic or not is ingesting these three harmless compounds or 52 toxic ones.

Start the day with warm water

We have heard it before but few of us follow this most simple of health rules (including me). Having your routine cup of caffeinated tea could actually be preventing you from loosing weight since the caffein boosts the production of the hormone, adrenalin, which is what makes us feel alert. This hormone was originally used, back in cave man times, for those just about to take flight and therefore instantly put it into use and burn it off. But we don’t. We drink our tea and the sit at a desk for the best part of the day so our bodies’ end up storing the extra unused adrenalin as fat. Starting the day with warm water and lemon helps flush out all the toxins that are bodies have been working hard to get rid of over night. The lemon helps replenish any vitamin C that has also been lost.

Balance your PH

An acidic body is an unhealthy body. An ideal blood PH is 7.35. You can find out your PH by buying the PH paper from your local chemist. To keep the blood flowing smoothly the outside of our blood cells should all carry negative charges so that they repel one another and don’t stick together. When we eat acidic food we destroy this negative charge causing some blood cells to attract to one another – creating a sticky blood substance that does not flow nearly as well. Top alkalising foods include lemons (despite what you may have thought), kale, apples, apricots, limes and seaweeds. Acidic foods are all the usual unhealthy suspects including, white bread, artificial sweeteners, beef, fizzy drinks, cakes, and alcohols.

Incorporate superfoods into your daily diet (not supplements)

If you are guilty of buying a bunch of supplements only to leave them collecting dust on your shelves, you are not alone. Taking supplements is just so boring so we end up neglecting them all together. So, incorporate a delicious superfood into your diet and you are much more likely to eat them because you want to. Supplements are good, but they are not foods and therefore are not as easily absorbed by the body where as the body instantly breaks down superfoods and extracts the goodness from them. Top superfoods include goji berries, cacao, maca, honey comb, spirulina, aloe vera, hempseed, prunes, blueberries and blackberries. See the recipes for easy ways to incorporate these daily.

While you’re detoxing – Avoid these like the plague

Alcohol; sugar; caffein; milk chocolate; fried food; dairy; red meat; microwavable food; processed food; wheat; refined carbs and sweets.

Words by Sadie Macleod
Images by Smaranda Cheregi http://www.flickr.com/photos/46322990@N03/

 

 

Achieving Natural Beauty with Abigail James

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Bad skin is never fun. It can be the difference between a great evening and an alright one, a relaxing holiday or a stressful one, it even changes the way we feel about ourselves on a daily basis, but Dove was right – you really do have to love the skin your in. The type of “till death do us part” love, for better or worse.

So that is what I have been trying to do. I am on a quest to get skin that I am happy with. I realise that I have not been blessed with the dewy english rose glow of someone like Rosie Huntigton-Whitely. And no amount of fake tan will take my slightly grey complexion to Milla Kunis status. But there is something I can do to help, and that help comes in the form of petite and pretty Abigail James.

I met Abigail at the heavenly Lomax Wellness Centre on the Fulham Road. I was first asked to fill out a form all about the history of my skin. I felt like I could have written tomes. Then, before beginning the treatment, Abigail asked me a few questions. “When did you first start noticing your skin wasn’t behaving they way you liked?” “Ummm… About four years ago”. “Anything significant happen then?” “I got my first job.” “You would not believe how much I hear that!”

So the first trigger was identified – stress at work.

Then onto the treatment. As Abigail cleansed my face we discusses the different products I’d been using, which she then went on to say where all wrong. Second trigger perhaps? I began to mentally empty my bathroom cabinet into the bin.

After the cleansing took place I was given LED Light Therapy therapy.  The effect hat this had on skin was first discovered when NASA conducted clinical studies that showed LED improved wound healing and tissue growth in space, it has since been used to treat acne and troublesome skin non-invasively. Unlike lasers which can cause burns and scars, LED uses concentrated light to stimulate the cells to generate new skin cells and new collagen. All that happens is a very bright light is placed over your face and you feel nothing so at first I felt skeptical that anything was going to improve. But after the treatment the results were astonishing my skin felt smoother and although still a little red and sore around the cheekbones where most of my spots were, it seemed much clearer elsewhere.

The next day, my skin felt so much smoother and I had no new break-outs which is always a relief. I could also tell that a lot of the smaller spots had shrunk or disappeared completely. So with a few more light sessions and some more hot tips from Abigail, I’m hoping that for the first time in four years my skin is on the road to recovery.

Abigail’s Close Up

What is the Skincare cardinal sin?
To do nothing! We live in a time and environment where we can’t get away with doing nothing to our skin.

Favourite products you couldn’t live without?
Dr. Alkaitis facial oil, just love it!

Top tip for spot sufferers?
Don’t pick! It prolongs the appearance of a spot for weeks! Also Wash with a facial wash that’s not too harsh like Ormedic or Dr Alkaitis cleanser, and always finish with cold water.

What is the best thing you could do for troublesome skin?
It depends what the troubles are and no two skins are the same. LED is a very safe, non-invasive way of helping so many skin issues. Having a regular facial monthly can be hugely beneficial, skin peels can be a bit of a skin kickstart, and manual lymphatic drainage is also key for getting rid of toxins. Home care is also absolutely vital with the right products, a good probiotic supplement for healthy gut flora is a must and commitment, improvements don’t come easy unfortunately.

What is your morning skin routine?
In the morning I use facial wash, with warm water and a muslin and finish with cold water. I then apply a serum either vitamin c, antioxidant, or hylauronic acid. Then moisturise, and apply mineral foundation with built in SPF.

To book a treatment with Abigail or for more information go to www.abigailjames.com

The 360 approach to Health: These holidays will restore mind, body and soul in no time…

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The Luxurious Rou Estate

It is always particularly inspiring when you come across a company that has a personal struggle or moving journey at its roots, and Health Matters 360 is no exception. Created by husband and wife team Sarah Morgan and Ian Freeman, it was when Sarah was battling with a diagnosis of cervical cancer alongside a serious emotional burn-out from a high-powered, stressful job that she decided to rediscover her health. Along the journey, after turning to so many different health professionals and feeling swamped by impractical and unsustainable information, she came to realise that the most powerful combination for sustaining good health is getting the right balance of physical, nutritional and psychological wellbeing. This balance that she began to achieve was in fact so successful that it meant Sarah fall pregnant for the first time – after previously being told she was very unlikely to ever have children.

This 360 approach is the basis and heart of the company – aiming to help other people who are struggling with any aspect of their life to find this equality to their lifestyles. They offer 1-2-1 programmes, perfect if you are looking for something more bespoke or long term, they also offer in-house company workshops, encouraging health to employees over ‘lunch & learn’ or a ‘healthy meeting’, brilliant for boosting morale in business.

We however were most excited about their ‘Heath Hubs’ which offer packages to escape fully from your normal routine in true luxurious style in two UK locations or glamorous Corfu. Not to be confused with hardcore bootcamps or detox breaks, ‘Heath Hubs’ are ideally suited for those who want or need to make changes to their lifestyles but often struggle with consistency. Hip and Healthy discovered what these relaxing retreats entail:

The Rou Estate – Corfu.

All Health Hubs focus on the three core beliefs of the company: Nutrition Matters, Mind Matters and Physical Matters and all these beliefs are practiced throughout sessions on the 3, 4 or 7 day long retreats. The Rou Estate in Corfu was certainly our favourite, not least because the almost guaranteed vitamin D from the glorious weather is sure to be a great start to your journey! A peaceful haven nestled within an olive grove and flanked by rolling hills, it has spectacular views of the Ionian Sea from its privileged mountain setting. With its own Spa for body and beauty treatments and top of the range health facilities such as hydrotherapy tubs, steam and sauna and a gym and yoga platform, it is easy to see why this is one of the most popular of the Health Hubs.  Hip and Healthy Readers can stay from £1,295 per person per person for a 7 day full board retreat inclusive of an extensive programme of physical, nutritional and mind matters coaching, you can be sure you will return feeling revived and refreshed and most importantly ready to embrace a new pace of life. This is a saving of £700 per person!

Voltaire & Burggraaf Barns – ‘Stay in Style’ Dorset

Stay in Style in Dorset

If you are fan of a boutique barn conversion then this should be the Health Hub of your choice. Situated among the enchanting Dorset countryside and designed with luxury and comfort in mind these two quirkily named barns will sleep up to 12 people – so it’s perfect if you want to book with a group of friends who are all looking to enrich both body and soul. It has unrivalled facilities with a private indoor swimming pool, sauna, steam room, outdoor cedar hot tub, gym, games, room, spa treatment room and perfectly sculptured landscaped gardens. To top it all off the superbly appointed Kitchen and Dining Room ensures that you are able to enjoy your surroundings whilst eating those nutrition rich meals. The package is of course on a full board basis, with a one-to-one nutritional consultation included. After a one-to-one session, the nutrition workshops begin and will focus on what, how and when people eat – aiming to re-educate guests on their eating habits and ensuring that they attain and sustain their new found nutritional balance.

Stoke Place – Buckinghamshire

Stoke Place

A restored 17th Century mansion, Stoke Place is one of England’s most idyllic country house hotels. Featuring 40 stylish, boutique bedrooms, each room has a stunning view overlooking the 26 acres of beautifully manicured grounds – perfect inspiration to get out there every morning and be greeted by your personal trainer’s fully bespoke exercise programme.  These exercises will be easy enough that you will be able to fit them into your daily routine back home, yet hard enough that you should quickly notice a difference in core strength, fitness and energy levels. However, it is very difficult to add this physical aspect to your life without being encouraged to open up your mind and analyse your behaviour towards physical activities first. This is where the ‘Mind Matters’  phase comes in, you will receive life coaching from a fully qualified coach who will equip you with the confidence to continue the physical training once you have left the Health Hub, as well as relaxation tips to ensure you remain in control in your everyday life.  Stoke Place is especially perfect if you live in London and need a quick break as it is only 15 minutes from Paddington. Book from £835 per person based on four days and three nights.

For further information on Health Matters 360, please visit www.healthmatters360.co.uk or phone 0800 1588 360.

 

 

Don’t Let Work Make You Unfit

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Stay Active At Work
In a recent study carried out by the Work & Health Research Centre at Loughborough University it was revealed that nearly 70% of employees do not hit the recommended guidelines for physical activity. The average worker will spend five hours and 41 minutes sitting at their desk per day and another seven hours sleeping. This amount of inactivity is not only bad for our health but also detrimental to our mental wellbeing. Dr Duncan, who led the study, says “put a post-it note on your computer to remind you to get up and walk around and talk to colleagues face to face, it’s a lot more sociable and better for you than emailing them.”

Boost Your Fitness Whilst You’re at Work: Top Tips

Sit on an exercise ball instead of a chair: It will force you to engage your core and won’t allow you to slouch.
Take the stairs: Swiss researchers found that taking the stairs can cut your risk of dying early from any disease by 15%!
Go for a walk, or even better, a run, at lunch: Not only will it prevent you from frittering away money but you will feel more alert for your afternoon, not to mention you will also feel delightfully smug at having done your excersise!

Health Speak: Close up on Georgie Cleeve, founder of OSKIA

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What do eat for breakfast?
I always start with a mug of hot water and lemon to help alkalise my system. We then sit down to a family breakfast, which I think is vital for families – porridge with dried fruit, nuts and organic local honey, or scrambled egg on rye bread. Our chickens at our house in Wales produce the most delicious dark yoked eggs. Every morning I also make two blended juices for the day at the office using a blender to retain fibre, usually including beetroot, avocado and spinach. Our breakfast juice consists of whatever organic fruit we have, but usually blueberries, bananas, pear, blackberries, kiwi (if in season). Weekends are a little different and I’m luckily enough to have a wonderful husband who loves cooking a proper healthy cooked breakfast at weekends. We all take MSM and our new skin hydrating supplement.

How do you keep fit?
I’ve always enjoyed triathlons, but with time short and a not so secret dislike for gyms, I run to work and do Glow Yoga in Covent Garden. I also climb regularly at the Westway or the Castle, two great climbing walls in London.

What motto/advice do you try and live by?
OSKIA’s motto is to help our client’s skin, no matter what, and this is something that is imbedded in our company ethos. Personally, it is always to be optimist and look to the positive of any negative.

How is your diet?
I have always had a very healthy varied diet and I adore good food. However, having a child has made me even more aware of ensuring that we all get the correct nutrients daily. Correct nutrition is the backbone of OSKIA.

What is your skincare routine?
I cleanse as soon as I get up, then twice a week apply our Renaissance Mask while I prepare breakfast, as it gives skin such a lift. I follow with Get Up & Glow and then our day cream. In the evening, I cleanse, Micro-skin-needle twice a week, and use my favourite anti-ageing oil of the week. I am forever testing products and I do this in the evening, never in the morning. I am currently testing our new night oil.

What song do you listen to when you work out?
Nina Simone – not very original or energetic, but I love it.

What do you love to snack on?
Nuts, dried apricots and dark chocolate, all full of nutrients and anti-oxidants.

How do you relax?
Reading in complete and utter silence. It is so rare that I get the time to really get into a book, so this is such a treat.

What three things can you not live without?
My son’s laughter (he’s just learnt to laugh hysterically), smell (I adore most smells – they can transport you to different times and places in an instant) and dry shampoo.

Visit www.oskiaskincare.com for more information on OSKIA… its great, you’ll love it!

Running Tips for Marathon Training by Ricardo Macedo

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With the London Marathon around the corner and the olympics on the way, an increasing amount of us are embarking on sporting challenges, with record numbers of marathon runners expected to be reported this year. But to ensure we don’t fall at the first hurdle take a look at founder of R-Fitness, Ricardo Macedo’s, training tips.

Training for a marathon is incredibly challenging. You will need to train for at least two- three months prior to the marathon to build up your pace and stamina. Designed to be used in tandem with your running training programme, this series of exercises will improve balance and coordination and can be done either indoors or outside to improve your running…

Walking Lunges: Best For… glutes, hamstrings and quads.

  • Stand upright, feet together, hold two light dumbbells by your sides (palms facing in).
  • Take a controlled step forward with your left leg.
  • Lower hips towards the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down towards the floor.
  • Push off the floor with your right foot and bring it forward to starting position. This completes one rep.
  • Step forward and repeat with the right leg.
  • Do three sets of 20 reps.

Squat Jumps: Best For… hamstring, quads, glutes and calfs.

  • Place your feet hip-width apart and lower into a squat .
  • Using the momentum bring your arms up.
  • Jump up off the ground.
  • Land smoothly and lightly as you can.
  • Do three sets of 20 reps.

Rico’s Crunches: Best For… core and hip-flexors.

  • Lie on your back, pressing your lower back against to the floor avoiding arching
  • Start with your legs replicating the cycling movements building up a good rhythm
  • Place your hands behind your head
  • Inhale and raise your torso while continuing the cycling movements
  • Exhale and return your shoulder to the ground. Keep your legs moving in rhythm
  • Do three sets of 20 reps.

Plank Stabilisation: Best For… the shoulders with main focus on core.

  • Raise body in the ‘press-up’ position, supported on elbows and feet.
  • Feet should be hip-width apart and elbows shoulder-width apart and in line with upper chest.
  • Maintain neutral spine; engage abdominal stabilisation, pulling your navel towards your spine.
  • Do not arch your back, breathe in a relaxed manner.
  • Hold as long as you can…anything between 45 seconds to two minutes.
Lululemon Marathon Singlet

Visit http://www.r-fitness.co.uk/  for more information.

Signe Johansen: Why Scandinavian Food is Delicious & Healthy

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The world of Scandinavian food is on the rise. The delectable combination of fresh seafood, delicious berries and whole-grains is enough to tempt healthy foodies across the globe. Hip and Healthy talks to the woman making culinary waves in this area, Signe Johansen, and finds out just what it is that makes Scandinavian food so healthy as well as what goes on in the day of the life of the chef, expert blogger and author of Scandilicious (are there no ends to her talents!)

Why did you start your blog?
Fiona Beckett, a colleague and friend of mine, suggested I give it a go. She’s one of those rare food writers who has a successful career in print, publishing books and managing to write several blogs and websites. No one else seemed to be blogging about Scandinavian food so I started out with Scandi baking and then broadened the remit to baking and cooking.

What were you doing before you started blogging?
I did a diploma at Leiths School of Food & Wine, then I did various work placements at food businesses and restaurants, such as at the Fat Duck where I spent three months monkeying around in Heston’s experimental kitchen.

What motivated you to write your cook book?
A mixture of narcissism and frustration that there were only a handful of – admittedly excellent – cookbooks on Scandinavian cooking. If you browse the food and cookery section of your local Waterstone’s there are hundreds of books on French or Italian cooking but less than a dozen on Scandi food. That just seemed wrong. I wanted to share the food heritage I grew up with in Norway and show how delicious and straightforward good Scandi food really is.

What is it about Scandinavian food that makes it healthy?
The best of Scandinavian cookery offers a balanced diet of fresh and cured seafood, a variety of delicious dairy products, vegetables, pickles, berries in the summer and great game plus a fantastic array of fresh breads made with different flours such as wheat, oat, spelt, rye, whole-grains, seeds, nuts. We also love the outdoors and I think being active and doing lots of sport, be it skiing, cycling, hiking, kayaking, swimming or whatever outdoor activity you find Scandis doing on a regular basis, allows us to eat a little of what we fancy when we want it.

Do you have a favourite dish from your cook book and if so what is it?
Home-cured gravadlax (or gravlaks as we say in Norwegian) – it’s so simple to make and every time I feature it at a cookery demo, class or just as part of a smorgasbord for friends it never fails to wow those who try it. You can’t recreate that taste with supermarket gravadlax.

What do you eat for breakfast?
It varies with the seasons, in winter I eat porridge cooked with whole milk and topped with either fresh fruit such as blood oranges, or bananas, or if I’m feeling indulgent with sticky raspberry or black cherry jam. The American in me (my mother grew up in New England and is half-English, half- American) loves porridge with maple syrup and cinnamon but good maple syrup is hard to find in the UK unfortunately. In spring and summer I like bircher muesli with nuts and apple, and throughout the year I’ll dabble with fruit smoothies, soft-boiled eggs and home-baked spelt bread topped with butter and pink grapefruit marmalade. I wake up in the morning looking forward to breakfast, that’s how much I enjoy eating it.

Talk us through a day in your life?
Working on cookery books it’s often feast or famine – some months are frantic and others are quieter so a typical day doesn’t really exist when you’re freelance! At the moment I’m preparing a series of Scandi brunch and supper clubs which showcase the best of Scandinavian cooking. I also try and make time to do an hour’s yoga on a daily basis.

What’s your top tip for other bloggers?
Read other blogs and identify what you like about them, engage with them if you enjoy reading a particular blog post or find a topic of interest. There’s some brilliant blogs out there that can amuse, inspire and educate, depending on your taste.

Name three things you cannot live without?
Good sea salt, lemons and chocolate. Don’t ask me why but these are ingredients that just make me happy.

Who would be your ideal dinner date and why?
I like funny people who are not afraid of eating good food so if I had a choice I’d love to have dinner (not a date) with someone like comedian, Tina Fey. Hopefully she’s a woman who likes carbs.

What is your favourite food memory?
As a child I loved picking berries on my grandparents’ farm in the summer, and wild strawberries were always a favourite as they were hard to find and so delicate you had to eat them almost immediately.

Scadilicious Image by Debi Treloar

Image by Debi Treloar

 

Five reasons to EGGS-ercise one’s willpower…

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  • There are 80 nutrition filled calories in one egg versus 175 sugary calories in one cream egg.
  • Eggs are rich in high quality protein and therefore keep you fuller for longer.
  • Eggs are high in Vitamin B2 (also known as Riboflavin) and plays a key role in energy metabolism as well as the metabolism of fats.
  • Eggs are great for the mind due to their choline content. Two large eggs provide adults with their daily recommended intake of choline.
  • Statistics reveal that the UK has the 7th highest consumption of chocolate in the world.

 

Superfoods for Runners

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Words by Max Wilcox

Max Willcocks is a personal trainer and ultra marathon runner. With marathons that have gone as far as 100 miles and lasted up to 20hrs, he really pays close attention to the needs of his body. These are a few things that help him go that extra mile.

Marathon running and ultra running is fast becoming a widely embraced sport. Putting your body through the rigors of 26.2 miles and the training that goes with it can be extremely tough. As a trainer, some of the most common questions I get asked are about nutrition. What’s the best thing I can eat to help with my running & what can I be eating to take advantage of all this training to get into/stay in great shape? Well here we look at a few ‘superfood’ that every athlete of every ability should consider making a regular part of their diet.

The snack
Chocolate covered Goji berries– We all love a snack throughout the day and some of us have a chocolate craving that just needs satisfying. These chocolate covered Goji berries contain 18 amino acids and as such are a great source of protein, 12g per 100g. The Goji berry is sweet tasting and the raw coca is slightly bitter providing a perfect snack. A snack you don’t have to feel guilty about, so dive in by the handful.

The fruit
Acai powder– This small dark purple coloured fruit comes from the Acai plant and is bursting with antioxidants. Acai is also full of Anthocyanins, which helps conserve the antioxidant level in the fruit, that it is 10 to 20 times better for you than that glass of red wine that we are told is so good for us for a similar reason. Acai powder can be sprinkled onto porridge or mixed into a smoothie. It’s high in fibre and carbohydrates to aid digestion and provide plenty of ‘energy’ to fuel your training. Also rich in the skin-loving nutrients Omega 3, 6 & 9.

The lunch
Quinoa- Very few grains pack as much of a punch as Quinoa. It contains all eight essential amino acids, including Lysine, and has a very low GI so will keep you feeling full for longer. With roughly 60g carbohydrate per 100g they are perfect for replenishing glycogen stores after a run or for fueling up before heading out. This is a grain that should be making its way into everyones plate. I even eat this while out on long runs. Cooked in the same way as rice with a couple of pinches of salt.

The herb
Maca- Legend has it Maca has the capacity to increase energy, stamina and sexual function. The Maca plant originates from Peru and has been part of their culture for some 2,000 years. This powerful root helps stimulate the endocrine system, which regulates hormones in the body. Maca is also full of calcium, iron and magnesium as well as plenty of vitamin C. In its powder form it can easily be stirred into smoothies, shakes and juices. I haven’t met a Maca user who doesn’t swear by it, well worth getting your hands on.

I have been making all of these a part of how I live not just how I train for the past 2 years. Looking after your diet can be just as important as making sure you’re out there doing the hard work in training. These superfoods (and supergrains) can really help you take your running to the next level.

 

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Preparing for a Fight: the diet and fitness secrets of a boxer

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words and interview by Harriet Chubb

Boxing is a sport that has been evolving since we graced the earth with our human presence, the simple act in which two people engage in a contest using only their fists is surely one of the most primitive and primal actions that has been in our culture for thousands of years. It is thought that the first time it was recognised as a sport was in Ancient Greece in approximately 688 BC when the Greeks accepted it into the Olympics, since then it’s popularity has been phenomenal all over the world and the sport has evolved into a timeless game, filled with energy and excitement, but above all the contestants need for an incredibly honed physical stature and exceptional level of technique. The sheer mental and physical preparation for a fight is a painstaking task, requiring a certain level of discipline like no other sport. But is this rigorous training and restricted diet healthy for your body? Hip and Healthy investigates the world of semi – professional boxing with a little bit of help from Erkan Ibrahim, the recently crowned WSO British Super Middle-weight Champion…

How long have you been boxing for?
For two and a half years.

What made you want to take up the sport?
My best friend and subsequently my trainer, Greg Stallard – ex ABA Boxer. We built the boxing gym in his back garden and it all started from there!

Were you an active person before you started?
Not massively, no. I used to play football at a high level, but after an injury to my knees it meant that I couldn’t continue, so I turned to boxing.

What does your training consist of?
It is a complete lifestyle change – a strict training regime and restricted diet.

How do you prepare physically for a fight? Give us a week by week breakdown…
It is generally a five week process. It starts with two weeks of high level conditioning, consisting of all fitness exercises, no sparring, very similar to pre-season football. After week two we move onto pad work, foot work, explosive stuff and building on technique. This is all including a restricted diet and of course no drinking or smoking. The end part of the process focuses (weeks four to five) on game plans, which consists of the same exercises but with a subject or context. For example, if I know that I am fighting someone much taller with long arms, then I will work on my inside technique. If I don’t know who I am fighting, I practice my strengths to make sure I am fully prepared.

How about the last few days/hours before? Give us a breakdown….
A few hours before the match is the all important weigh in. I have to hit exactly 12 stone to make my weight category; I am normally pretty good but if I think I am not going to make it, there are things you can do, for example skipping in a sauna. I also don’t eat or drink anything before the weigh in to make sure I am bang on target. Afterwards, I will eat a light meal, for example a chicken salad baguette, which is great as it includes both carbohydrates and protein. 20 minutes before the fight I will eat something sugary, a handful of sweets or a banana and have a V-max Pro drink – this dilates your capillaries and blood vessels so that blood can be transported faster around the body – increasing your maximum performance.

Do you think that this strict diet and regime takes its toll on your body? Is it Healthy?
Yes – I do think it is a healthy way of life, purely because as a normal human being I have a tendency to be lazy and would carry a lot more weight without this training. Since I started boxing, my weight has stabilised and I have far more energy in my daily life from all the exercise and the healthy food I have to eat. Boxing is about changing your lifestyle, and for me it has changed my lifestyle for the better.

How do you prepare mentally for a fight?
I try my best not to think about it until about two hours before, when I start to feel anxious and begin welcoming the adrenaline that I’m going to need. When it gets to this point I try my hardest to zone out and listen to my ipod lying down – trying to conserve the energy I’ve accumulated.

How does it feel to win?
It is the best feeling, no drug could possibly compare to it. To be declared the winner in a fight with someone who is exactly your weight and size certainly puts you on a high that’s hard to come down from! To be British Champion is something I never thought would happen.

What do you miss most when you are training for a fight?
Other than food, it would be choice. The choice to not go to training and have a night off or the choice to be able to go out with my friends and have a drink – that is all taken away from me, I have no choice when it comes to training.

Your body comes under immense physical pressure during in a fight – how do you care for yourself afterwards?
I don’t do anything special; I listen to the doctor, replenish my carbohydrates and protein and replace the fluids I have lost. Then I celebrate!

There is a certain stereotype associated with boxing, which was unfortunately not helped recently when David Haye and Dereck Chisora came to blows at a press conference, what do you think of these stereotypes and how do you avoid being tarred with this brush?
If you step back and take a look at what boxing is, it is two men potentially risking their lives with potential brain damage and other serious medical complications – all for entertainment; it is a blood sport and always has been so there will constantly be this sort of stereotype associated with the industry. It is the nature of the beast. But this does not mean that boxers themselves should not behave properly or are above anyone else – including their opponent. Personally I am a traditionalist, I believe in listening to and respecting the referee, shaking hands after a match and being a gentleman outside the ring at all times. This is what nearly all people associated with the sport believe in too. The incident with Chisora and Haye has set a disgraceful example to the industry and to the public, but this was a one off occurrence.

Do you think anyone can learn to box?
Yes, anyone can learn to box, but not everyone can learn to win.

Want to get into boxing too? Visit www.eastside-boxing.co.uk where you can buy the Active Combo (below), £39.99

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