Balance

Applying The Right Psychology To Fitness Success | Balance

Keeping fit is something that we should all do. But how often have you made a change in your lifestyle such as started a new diet, or implemented a new fitness routine, only to abandon it after a week?

Making a new change can be stressful but it doesn’t need to be…

Make Lifestyle Changes Gradually

There is a reason that we often abandon these major lifestyle changes and this is generally because we are doing too much at once.

Our habits will have taken us our entire lives to develop, and we’re not just going to be able to break them with a click of a finger. If you are used to eating a certain type of diet, then completely changing this overnight will come as a huge culture shock to your body and it will leave you feeling pretty lousy.

Similarly, if you expect to be able to increase your level of activity from low to high immediately, your body and brain are going to be resistant to the change.

Don’t expect to make major changes suddenly. Implement the psychology of marginal gains and make the changes that you want in a more gradual fashion.

Get The Right Kit

We all worry about how we appear to others. And having the right kit is important for if you are taking up a new physical activity. Whether you need Fujin Tracksuit Bottoms or some new running shoes, buy something that is suitable for the job that you need it to do, but that you are also happy with the appearance of.

While you may be dealing with superficial ways of developing your confidence around physical activity, if you feel confident in the way you are dressed, the internal self-confidence will gradually follow.

Set Realistic Goals

If you are just starting out on a fitness journey, don’t expect to lose four stone and be able to run a marathon in six months. Sure, you will hear stories of people who can do that, and it is not impossible. But comparing yourself to these people is setting yourself up with some very unreal expectations.

If you do not succeed in meeting these lofty goals or don’t seem to be making the level of progress you would have hoped to, you are going to be more inclined to feel demotivated and give up.

Make sure that your goals are specific, measurable, achievable, relevant, and time-bound. Start small and work up. Remember, a marathon is a slow process and you should not try and sprint it.

Mix It Up A Bit

Variety is the spice of life. If you are running the same course or using the same pieces of gym equipment every day, stop. Mix it up a bit. Think of alternative exercises to bring into your routine. Go for a cycle or a swim. Take in a change of scenery, or listen to a playlist or podcast while you work out. The fresher you can keep your experience, the more likely you will be to continually engage with it.

If you like this article, you may also like Is Your Social Life Making You Sick?

This post was written with collaboration with FATJOE

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Healthy Options in Amsterdam | Travel

Healthy In Amsterdam

IAMSTERDAM

From the second you step off the train at Amsterdam Centraal you are thrust into the middle of the tram and cycle highway in the hustle and bustle of Europe’s eclectic cities.

Each of the little alleyways leading to a new corner to explore.

It can be a little daunting when you first arrive in Amsterdam as it is highly catered for tourists and you may end up in the equivalent of pizza hut in a crap part of town just because you don’t recognise the chain.

On my last trip I searched high and low to find the creme de la creme of what Amsterdam has to offer for the more health conscious traveller.

Here we go…

First: Coffee

Screaming beans

Hartenstraat 12, 1016 CB Amsterdam, Netherlands

Amsterdam has a plethora of amazing coffee shops but Screaming Beans really hits that caffeine spot.
Its a cute little spot to grab your morning fix while taking in the city. If you are a serious coffee lover you can also purchase their beans to take home to make your own cup of Wake Up!

Head First

Westerstraat 150, 1015 MP Amsterdam, Netherlands

Get on down to Headfirst for a wonderful coffee experience. They offer two different roasts for differing coffee palettes.

With a fine selection of freshly made food and cakes which appeal to those who follow more specific diets or Raw, Gluten Free and Alternative.

Their flat white was divine – a true blessing when you need a little perk in your day.

Friendly and helpful staff.

Second: Food

Dr Blend

Herenstraat 23 1015 BZ Amsterdam

This is DEFINITELY for the HEALTH CONSCIOUS

My wonderful followers on Instagram recommended Dr Blend.

If you are in Amsterdam on business – I would highly recommend this is where you stop in to make sure you stay on top of you health goals.

Even if you’re not on a strict plan – when living out of a hotel it can be hard to get those necessary greens in your system therefore its worth having a health cafe on the radar to make sure you keep on top!

Their menu has every kind of juice from Green to Fruity and will help you wake up to a really healthy start to the day.

The staff are delightful and are really keen to meet any dietary need. For those who are allergic to wheat Dr.Blend uses rye bread so you can enjoy some traditional dutch sandwiches

Their Dr Green Metal is a sure fire way to boost your body alkalinity and make sure you are starting the day as you intend to go on.

If you are staying in Amsterdam for an extended period of time and fancy doing a detox – check out their range on their website. If you have overdone it and your body needs a break this is the perfect way to re-balance. Just because you’re not at home don’t let those standards slip.

Bagel & Beans

Various locations

You will find this chain popping up all over the city. The reason I have called it out is because they have gluten free and wheat free bagels. This means if you’re in a rush and need to grab a quick bite to eat but are panicking due to allergies – then run on into one of these and choose a savvy snack to take with you

The Hoxton Hotel

Herengracht 255, 1016 BJ Amsterdam, Netherlands

For home away from home.

If you travel a lot for work sometimes you just want a little bit of familiarity… well the Hoxton Hotel has it for you.
Immediately after you walk in… the decor, sights, smells and service has a Shoreditch vibe to it which immediately brings you home.

The Hoxton Hotel has a cute bar to catch up with friends, a restaurant with delicious classics and also hosts events for you to attend.
This is great if you are in this city alone and want to meet new people. You should make an effort to get yourself out there and enjoy new things. There is nothing worse than sitting in a hotel room by yourself. The events cover a plethora of activities from yoga to vodka infusing so the perfect excuse to burn some calories and make some friends!

p.s. When you go to the restaurant there is a photo booth upstairs! Needless to say I was in there like swimwear!

Third: Workout

Well you have a very obvious two options here:

Get a bike
Walk

This city has the most amazing architecture, hidden alleys, cool shops and local spots so get out there an explore. Don’t get a tram card and use those legs!

The city is run by bikes so if you are staying here for a while make sure you rent or buy a bike

For renting bikes check out: http://www.iamsterdam.com/en/visiting/plan-your-trip/getting-around/rental/bike-hire

If you are staying in Amsterdam for a long term project or trip then sign up to F45 or VondelGym

Fourth: Accommodation

Again, The Hoxton Hotel ticks all the boxes for me

If you live in Amsterdam and have an recommendations please comment below! I will definitely check it out!

Recipes

Avocado and Pomegranate Tabbouleh | Recipes

Avocado and Pomegranate Tabbouleh

It’s Sunday and you’re planning your lunches for the week ahead!

The buzz words in your head are CLEAN LEAN PROTEIN GOOD FATS LOW CARB VEGAN

and then your mind goes blank…

Well here is a perfect little dish that you can make ahead of time and will last up to 3 days in the fridge! It is easily transported in Tupperware and just tastes better and better…

Ingredients:

80g quinoa – read packet instructions on how to make nice and fluffy.

6 tomatoes, diced into small chunks

1/2 cucumber

5 large handfuls of roughly chopped fresh, flat-leaf parsley

1 handful of chopped fresh mint

1 large ripe Hass avocado

2 tablespoons of toasted flaked almonds

Pomegranate seeds (you can buy these at most supermarkets pre-seeded if you need) If you can’t find pomegranates sultanas can be used as a substitute

2 large handfuls of leaves such as watercress, spinach and rocket

Dressing

6 tablespoons of extra virgin olive oil

1 grated garlic clove

2 tablespoons of fresh lemon juice

2 teaspoons of good quality honey

Sea salt and Black Pepper

Method

Drain and rinse the quinoa well – make sure there are no bubbly bits in the water as these are the natural saponins which are not good for digestion. Cook according to packet instructions, usually 15 minutes, then drain and set aside to cool. Run a fork through it to lightly fluff up the quinoa

Put all the ingredients for the dressing in a jam jar (if you have one) and shake or grab a glass and whisk with a fork

Chop the tomatoes and cucumber – remove the seeded bit of the cucumber as this can make the salad go quite wet. If you cut the cucumber in half then half again lengthways – grab a spoon and run it down from top to bottom you will find the seeds will pull out quite easily.

Combine the warm quinoa, tomatoes, cucumber and herbs with the dressing.

At this point, if you wish to save for lunches this week – leave to cool till cold. Then seal in Tupperware and keep in the fridge (see more info below)

Make a gorgeous bed of salad, place the tabbouleh on top, and add chopped avocado and pomegranate

Dry fry the flaked almonds few minutes on a medium heat until toasted and scatter over the tabbouleh.

Serve warm or cold

Transport

Keep the tabbouleh in the fridge

On the day of lunch: chop the avocado and place in a container with a squeeze of lemon/lime on top (this will stop from going brown) and place pomegranate.

Grab some toasted almonds (you can buy them pre-toasted) and sprinkle on top – just before eating for extra crunch

Place salad leaves on top in order to keep them fresh

Nutrition

Quinoa is full of protein

Avocado is a great healthy fat

and the rest is made up of beautiful skin nourishing herbs, fruit and veggies

Delicious, Nutritious and Perfect for anyone on the run!

For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

Coconut Tofu Curry With Courgetti | Recipes

Delicious, Nutritious, Low Calorie, and Full of Good Fats and Protein!

Coconut Tofu Curry

This meal is perfect to throw together when you get in from work! Its really easy and takes no time at all. There are little shortcuts which make this recipe perfect to make your family, friends or housemates without breaking the budget! Its completely clean, gluten free, dairy free and sugar-free – so you are ticking all the healthy eating boxes with only a handful of ingredients!

Difficulty: Medium

Lasts: 1 day

Travels: In Tupperware

Storage: Fridge

Ingredients:

Courgette – 1 spiralized (to make this easier you can buy prepared from Courgette Spaghetti from Tesco)
Tofu – 1 Pack
Sugar Snap Peas – Few handfuls
Peppers – 1 red
Onion – 1 white
Garlic – 1-2
Coconut Milk – 1 400g can
Chilli – 1 red
Ginger – 1 knob
Coconut Oil – 1 tbsp
Lime – 1 lime

Method:

#1 Heat a wok to a medium heat and add your tbsp of coconut oil

#2 Chop Tofu into small squares and shallow fry in the coconut oil until slightly crispy. Remove from wok and place in a bowl on the side. (try not to pick 😉 )

#3 Chop up your onion, pepper and garlic into small chunks and put in the wok. Simmer these on a low heat for a few minutes.

#4 Add can of coconut milk and turn the heat up to a medium. Chop the chilli an garlic into small pieces and add to the wok.

#5 Grab the courgette spaghetti. Heat a frying pan to a high heat with a little drop of coconut oil and pan fry the Courgetti for about 2 minutes.

#6 When the mixture is simmering nicely – taste – if you have a well-rounded taste with hints of garlic, chilli and ginger – add your sugar snap peas.

#7 Once the sugar snap peas are looking cooked (they should still snap but not be raw) add the tofu and season with a squeeze of lime.

Dish out into a bowl and enjoy this little spicy healthy treat to warm your belly

Let me know if you try this recipe! @cyntra.in.the.city on Instagram or share with me on facebook! I love getting your feedback!

For More Stress-Free Recipes Click Here: Nourish

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5 Ways to Cure Sore Muscles after the Gym

Do your muscles ache the day after the gym?

Struggle with the stairs?

Does it put you off going the next day?

5 Ways to Cure Sore Muscles after the Gym

Here are 5 tricks I use to make sure I keep on track of my workouts and to keep those sore muscles at bay.

Rehydrate

This one is a bit of a no-brainer. You must replace the water lost in workouts so your body continues to function. When you put your body under stress it needs to be consistently hydrated.
Make sure you are getting at least 2 litres of water a day. You can make this more funky by having herbal teas (my favourite are Pukka – any flavour) or by putting lemon and mint in your water to add flavour!

5 Ways to Cure Sore Muscles after the Gym

Foam Rolling

Foam Rolling lets you roll out those tight muscles. This is crucial when training with weights when your muscles are getting stronger. Foam Rolling allows you to take the pressure deeper – really working into those tighter areas. This allows you to work the tightness and get you back in the weights section quicker.
If you don’t have time to foam roll in the gym (plus you can look and sound very strange when you find the tighter spots)

I recommend buying a roller for home and spending 20 minutes when catching up on your favourite show.

Massage

There will be times, especially when starting a new routine, when you may need to bring in a professional.

Massage not only makes you feel better and relax but it also helps with muscle recovery. Knots and tightness can really impact your workout – so getting a professional to relieve the pressure can really help.

Having a massage can really help you identify injuries or potential problems which could be exacerbated by certain exercises.

I recently have been having trouble with my legs and neck. My neck and legs were stiff, sore and it was affecting my sleep.

I was recommended to get a massage ASAP!

I booked a sports massage to my house (amazing – I know!) using Urban Massage App!

The masseuse worked through all the layers easing the tension. I had no idea how tight some of the larger muscle groups were. Her hands were magic and by the end of the massage, my muscles had melted.

If you don’t have the time to go to a spa or are nervous about booking a massage – try using Urban Massage App
I have the app on my phone and have now started booking massages every couple of months to help re-align from training

For a little treat click here and get 10% off your First Massage!

Warm Bath

Grab those Epsom Salts and Lavender Oil and fill up the bath with warm/hot water and soak those muscles. If you have time the optimum time to relax those muscles and detoxify is 30-40mins.

If you find it hard to sit still for that long and wind down… take in a good book or listen to a podcast while you unwind.

5 Ways to Cure Sore Muscles after the Gym

Sleep

The vital ingredient to any recovery!

No excuses: if you are not getting 8 hours you are not allowing your body to recover.

Sleep and hydration allow your body to work at its best.

Switch off your phone, turn off the tv, get into bed an hour early and read…meditate…relax and wind down and give yourself enough time to get in those 8 hours.

5 Ways to Cure Sore Muscles after the Gym

For More Stress-Free Workout Tips Click Here: Stress-Free Workout

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My Recommended Supplements | Stress-Free Health

There are often mixed responses when it comes to supplements but I truly think the right ones can support you against the natural stresses of our world.

Often, we are all so busy running around from meeting to meeting, client to client, work to the gym that we often miss out on vital nutrients and minerals. This is where I believe supplementation can support our modern lifestyles.

Here are my Recommended Supplements to give you that Vital Boost and Keep you Balanced!

VITL

VITL are a home delivery supplement service bringing to you all your vital vitamins and minerals in handy day packets which means no fussing with tonnes of pots of pills everywhere!

They have an app where you update your details, complete an assessment of your lifestyle and needs and then they recommend the correct vitamins and minerals for you.

Here’s How It Works…

1) In-App Consultation

Find out your wellbeing scores across five key pillars of health:

Digestion

Energy

Mood

Immune system

Detoxification status

This will pinpoint which area of your well-being to focus on to improve your health.

2) Bespoke Content & Reminders for You

Receive a free, fully personalised well-being plan with the latest advice and health tips relevant just to your scores.

3) Personalised Vitamin Packs

A nutrition pack will be formulated according to your unique nutritional needs. You can order your pack directly from within the app and you’ll be reminded to retake your consultation so your pack adapts as you progress.

4) Integrates with Your Apps

Connect the Apple Health App and your 23andMe profile to seamlessly integrate your sleep patterns, activity levels, and genetic markers to help our experts perfect their recommendations

All this for £10 for your first month with code: CYNCITY

You’ll get your first month supply of personalised vitamins on the monthly plan for just £10

VITL packaging is very easy to use and you can throw the daily packets in your handbag – I couldn’t be without mine!

Pukka

Pukka Herbs are an incredible brand who’s products, teas and supplements are organically created here in the UK. From Sleep to Stress they have a solution to support your daily needs. Due to Pukka’s phenomenal popularity, many people do not realise how committed they are to ayurvedic medicine and organically and naturally produced herbs. This is a company that cares.

Turmeric Lifekind

Is one of my favourite go-to’s to support my daily needs. It naturally supports my system with its anti-inflammatory properties. It comes in a handy little capsule that I pop in my bag to take just before breakfast and morning cup of Detox Tea.

The BBC did a report that found that increasing your intake of turmeric (curcumin) has shown to affect the cells responsible for depression, eczema, asthma and cancer.

“It was really exciting, to be honest. We found one particular gene which showed the biggest difference. And what’s interesting is that we know this particular gene is involved in three specific diseases: depression, asthma and eczema, and cancer. This is a really striking finding.”

There was evidence turmeric is lipophilic which means for it to be absorbed it is best taken with fat…roll on those coconut turmeric eggs!

Sönd Skincare

Have you heard about Sönd? Sönd is a new skincare system for sensitive skin, which harnesses the incredible natural power of silica. Their Energise + Activate supplements are incredible for dull skin and are formulated to replenish your skin with collagen forming silica, and to improve the overall health, function and appearance.

Their packaging is simple and chic and they pride themselves on looking after your body from the inside out as well as topically.

The tablets contain minerals which are also really good for promoting healthy sleep – which is also an added bonus for our skin.

I will keep you updated with my results but anything that will brighten my skin and help me sleep better is always a bonus.

(I showed the ingredients list to a biochemist who was impressed and said she would take these)

Conclusion

There are lots of brands out there pushing vitamins to us that are low quality or full of fillers. Do your research prior to taking supplements and make sure the brand you use know their ingredients.

I hope you find my recommendations useful and informative. I am open and honest with my suggestions and would only recommend products I have tested and used myself. I have run all ingredients past a qualified biochemist to investigate.

Balance

Is Massage Good For You?

Massage

This week I have been thinking a lot about massage. Not the cheeky ones you pinch off your other half – I mean the sports, Thai and deep tissue offered around. Most of us have had a massage at some point in our lives – usually as a treat at a spa weekend or when we manage to coerce our partners into giving us a little back rub but have you ever considered the benefits of this little treat?

Why is massage good for you?

Research suggests that regular massages are actually very important to our bodies. They help relieve stress, aid with inflammation and can actively help promote health and well-being.

Our poor little backs take on so much pressure from our day to day lives. We rarely get the opportunity to look after our back because we cannot reach it ourselves. Unlike the rest of our body, we cannot reach all areas of our back which consist of some of the biggest muscles in the body.

So let’s have a look at what regular massage can do for our bodies…

Back Ache – Regular massage can help with rehabilitating back problems. Sitting at a desk all day and using computers puts a strain on our neck and shoulders. Many of us do not sit correctly at a desk and do not get the opportunity to move around. This can lead to poor posture and muscle strain. Regular massage can release the muscles that become tight over time. This makes you feel less tired and relieve the aches that you may be feeling on a day to day basis

Stress and anxiety – For the same reasons that a massage is relaxing, it can also soothe anxiety and depression. Massage reduces levels of the stress hormone cortisol, resulting in lifted spirits and often lower blood pressure. It can also boost the neurotransmitters serotonin and dopamine, which are involved in depression.

Click here for more stress-free tips

Weight-loss and Performance – Spending time in the gym lifting weights and doing HIIT can often lead to fatigue and muscle ache. When you have muscle ache your performance in the gym goes down by about 40%. Regular massage and sports massage can relieve muscle tension and elongate the tight muscles. This then allows you to push harder, faster and stronger in the gym and stay committed to your goals

Sleep – For those who have had a massage – ever fallen asleep while on the table? Research suggests that massage promotes deeper sleep as it has an impact on your delta waves (the waves associated with a deep sleep)

Immunity and lymphatic drainage – Regular massage helps with lymphatic drainage. The lymph system carries waste products away from the tissues in the muscles and body back to the heart. Regular massage also helps with the build up of toxins in certain muscles in the body and breaks these toxins down in order that they can flush out of the system. It’s also great if you have PMT!

Massage should be a regular occurrence in our lives – much like getting a facial!

However, if you are like and are thinking – I don’t have the time or money to find a good massage place near me. Or you may be worried about having a wonderful massage and then having to commute home – adding more stress to your day… well I have a little treat for you…

Let me introduce to you Urban Massage

Urban Massage is London’s top-rated mobile massage company. They deliver a range of professional massages on-demand, direct to your home and the best news is that they can be with you within the hour. You can choose your preferred treatment and therapist as well as treatment length, date and time.

What else is also great… you can get £20 off your first massage using this code:

GET YOUR DISCOUNT HERE

I’ve been using this company a long time and I absolutely love them. They are a small company in London made up of a really cool team. They go above and beyond for customer satisfaction and will make you feel comfortable in any surrounding.

Free those muscles release your back and love your body. Make massage a regular part of your health and well-being. When work is taking it out of you, you need to take time out for yourself.

Happy Massaging.

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Top tips for a stress-free happy lifestyle

BEING HAPPY IS A VERB

it is a doing word

Remaining positive and happy on a day to day basis may be tough. There are so many things that can impact your state of mind from stress, relationships, friendships, work, life goals, health, and the unknown.

Each day when you wake up you need to make a conscious decision to frame your day…even if sometimes you just want the world to swallow you up and just hide from it all.

These are some of my daily habits to keep a stress-free happy lifestyle, even when the going gets tough.

MUSIC

I don’t know about you but I can really connect with songs. They can change my perspective, move my soul and put a smile or tear on my face. Certain genres really resonate with my moods.

Some songs I listen to when I am overwhelmed to put into perspective life and calm my nerves.

Find your playlist, sit back and relax. Leave the stress of the day and indulge in the sounds.

Take time in your day to commit to a stress-free happy lifestyle.

EXERCISE

Endorphins are my drug. When life is bringing me down – exercise can bring me up.

A quick HIIT session or a power walk really helps adjust my frame of mind. If something is bothering me instead of wasting my energy on stressing about that situation I try to expend that energy by releasing some endorphins.

Exercise is a powerful tool when de-stressing and remaining calm – so if you ever feel yourself in a stressful situation… remove yourself, go for a walk and a run and re-visit when you are in a calmer frame of mind.

As a serial over-thinker: when you have no energy left – you have no more energy to worry.

Learn to let go.

POSITIVE AFFIRMATIONS

I am my toughest critic. I am a people pleaser. I put those around me first. I overthink.

But sometimes I just feel like a failure.

These low points are the times when positive affirmations come into play.

The negative inner voice dwells in all of us. The one that tells you-you’re not good enough, the one that says you’re failing, you’re not good enough, everyone is doing better than you… its all personal to each person but we all have one.

Practise your affirmations:

You are unique
You are worth it
You are blessed to be alive
You deserve to be happy
Believe in fate – it will take you to your destiny

You will have affirmations which resonate with you but remember them. Put them on your phone. Read them when the inner voice comes.

YOU TIME

Sometimes in life, you find yourself spending all your energy doing things for other people.

This could be for work, relationships, friends, family, housework etc.

Take time to reconnect with what makes you happy. This could be pouring yourself a gorgeous cup of Pukka Serene Tea while reading the latest edition of Vogue. This could be shopping while listening to your favourite tunes, Baking, Walking, Seeing Friends, Brunching, Painting… you name it – if it makes you happy take time to do it.

Clear your diary, get up early and have a date with you. At the end of the day, you are the only person who can make you happy. Anything else is just a bonus.

Keeping positive is something you need to work at

I know it may seem that everyone does has a stress-free happy lifestyle naturally (especially with Instagram and facebook capturing the best moments of people’s lives)

Ups and downs are natural it’s just how we deal with them that changes our perspective.

For More Stress-free tips Read More Here:

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5 Tips To Fat Loss Without The Gym

If you are like me and have a full-time job it can be hard to get to the gym before work (in the pitch black) or after work (in the pitch black) or you may not have a gym membership.

Don’t stress yourself too much about this comparing yourself to others. A stress-free lifestyle is about balance.

Here are my 5 tips to fat loss that require No Gym – Little Time – Maximum Results

Start your day with a Protein Shake

Many people do not have time for breakfast in the morning.

It’s understandable – with all the other things going on and getting up in the pitch black the first thing most people want to reach for is a hot cup of the good stuff.

BUT

9 times out of 10 – when you skip breakfast you play tricks on your blood sugar which can lead you to reach for crappy choices later on

If you start your day with a high-quality protein shake: you have hit your protein goal for breakfast, will feel fuller till lunch and will be helping yourself keep those energy levels high to tackle the new year!

My Protein Recommendations are:

Vega Essentials

Packed with fruits and veg, and full of greens
High in 16 essential vitamins and minerals, including iron, B12 and calcium
High in Omega-3 fatty acids from ﬂaxseed
High in protein, made from a complete multisource plant-based blend of pea, ﬂaxseed and hemp

Clean and Lean

£49.95 – Body Brilliance – I have this with some of their Ultimate Clean Fibre with Coconut Milk in the morning when I need a protein boost and want to get my extra fibre. It is really filling and tastes great.

20 Minute Home HIIT workout

Get up 20 minutes early – whack on your favourite radio station or playlist and just thrash it out.

It’s 20 minutes!

I have spent longer checking my Instagram feed in the morning so I have no excuses and neither do you!

Try DailyOm for the workout that suits you or YouTube is the perfect solution.

Walk to Work

Getting your 10,000 steps a day has never been so important in a society where we spend most of the day sat on our behinds.

This leads to poor posture, big bellies, flat bottoms and a whole host of other health problems

By getting your 10,000 steps – the weight will drop off you. Being continually active throughout the day keeps your body being an efficient burning machine.

Download Pacer App

Water – Hydration – Water

Really – do you really need to be told – drink water

It will transform every aspect of your life from letting go of toxins held in your body, letting your skin glow and look glorious, helping with water retention and not to mention the calories you will burn from those extra trips to the loo!

Take the stairs – 2 at a time

Right now you are probably thinking I am mad. Quite Possibly!

But… hear me out. If you make small changes every day to your routine you will start to see the difference.

Steps are incredible for your glute muscles. Taking the stairs helps increase blood flow and engage those muscles in your backside. When you take two steps at a time you are bringing together two gym moves which are fantastic for shaping that behind of yours.

You don’t need to be negative, drastic or restrictive to achieve your goals!

Remember to smile and make the little changes to see those big results!

Lead that Stress-Free Lifestyle you deserve

For More Articles on Stress-Free Fitness Click Here: Stress-Free Workout

Balance/ Recipes

Healthy Homemade Hummus

Stress-Free Homemade Healthy Hummus

Delicious and stress-free healthy hummus recipes. These easy recipes are great go-to for lunches, snacks, dinner parties or just to have in the fridge when hunger strikes.

Beetroot Hummus

1can of chickpeas
4 beetroots – cooked and peeled
2 cloves of garlic
a squeeze of lemon
olive oil
1 tablespoon of 0% Fage yoghurt
cumin
salt and pepper

Put all in a pot and blend. Season to taste

Caramelised Red Onion hummus

1 can chickpeas
2 cloves of garlic
a squeeze of lemon
olive oil
1 red onion
Paprika, salt and pepper
Tahini
Water

Caramelise the onions in balsamic vinegar and olive oil.

Leave to reduce and simmer down. Blend all other ingredients together – season to taste.

Place in fridge to cool and when onions have cooled – add onions and leave to cool again.

For More Stress-Free Recipes for healthy snacks:

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Review: Press London Juice Cleanse

Every now and again life can come a little unbalanced.

Late nights, too much coffee, client lunches and general burning the candle at both ends can often leave your body like it needs a reboot.

Following the Christmas Festivities, I was starting to feel a little unbalanced and therefore decided to try a juice cleanse to feel more alkalised.

I decided to do Press London 3 day Juice Cleanse and diary the ups and downs for y’all so you know what to expect before you begin!

Continue reading my detox diary…

Before you start:

Read the booklet about the Juice Cleanse
Come off coffee and other stimulants
Eat lightly – try to have no big heavy meals
Plan your week to avoid dinners out
Plan your work week to avoid breakfast/ lunch meetings
Practise yoga – no heavy exertion

Day One

The juices arrived in a cooler box ready to go! I would recommend getting the delivery when you’re at home or somewhere you can immediately store the juices to keep them fresh.

Clearly labelled with the order that you need to take the juices – it could not be easier to start!

There is a guide sent to you to get you prepared prior to the cleanse – I would highly recommend sticking to this as it really does help you set up ahead of the cleanse.

Pros

Enough juices that you do not feel hungry
Lots of flavour variation and incredible flavours to enjoy
Beautifully packaged and the colours are incredible

Cons

You need to forget about meal times which can be hard especially if you work in an office where there is lots of food around. Try and keep yourself distracted and go for a walk when you know there may be temptation
You feel cold – it’s an odd sensation but I felt really chilly
ATTENTION: Read the booklet prior to starting day one. Otherwise, the coffee withdrawal catches you out!

Day Two

Day two began and it felt calmer knowing what to expect. You know what the juices taste like and you can start to plan when best to have the different juices and mylks to suit your day.

Pros

You will start to feel less bloated
Leaves more time to focus on other things
A natural sense of feeling lighter
You feel sleepier in the evenings

Cons

Caffeine – this part really sucks – the caffeine withdrawal is bad and this is why I cannot stress enough to wean yourself off prior to the cleanse
Saying no to friends and events
No gymming

Day Three

By day three you will be really in the swing of things. Your stomach would have shrunk and the benefits of no bloating will be noticeable to you.

There is a sense of pride as well knowing you have stuck to the challenge.

This is the day I would say it would be wise to look at the post cleanse instructions which give you advice on how to re-introduce foods back into your diet to help maintain your new alkalised state.

Pros

No hunger pangs – your body really gets used to it quickly
There is a sense of achievement which makes you feel great about sticking to something

Cons

None by day three – you really do feel like you’re winning!

Top Tricks

Also discovering incredible ways to ‘juice’ up the cleanse…

Top tricks:

if you have a Nespresso milk frother or hand held gizmo… set it on the cold milk and froth up your nut mylks! Oh my game change
Add ice to the juices
Add some accessories… a little cocktail umbrella… why not!
If you can get to a sauna and steam – do it! Help cleanse yourself from the inside out – you will be positively glowing

Reflection

Also, there will be people who want to sabotage you… the people who make comments…

‘Oh you’re not eating’

‘Oh go on it’s only vodka’

‘Life is for living’

And all that jazz

Just remember you’re doing this for you. To reset. To re-alkalise. To re energise. Quite frankly what you do has nothing to do with anybody so keep calm and stay positive.

Juice Cleanse

This part is almost as important that sticking to it

Go veggie to start: light soups, salads and keep it easy. Your tummy has been hibernating to don’t scare it back into action

this is your time to start with new lifestyle changes – so maybe lay off sugars, alcohol, creams and fried food
Enjoy that post cleanse glow
Treat yourself / you’ve earnt it

Recipes

Review: Saffron Soul Healthy Indian Cuisine

Mira Manek

I am more than excited to announce the book launch of Mira Manek Saffron Soul: Healthy, vegetarian heritage recipes from India

Mira Manek is the Indian cuisine equivalent of Deliciously Ella. Her recipes are light, flavourful, exquisite and did I mention absolutely mouthwatering. She hosts yoga events, supper clubs and bespoke Indian feasts to show how tasty and healthy the world of Indian inspired cooking can be.

Her recipes change traditional views that Indian food is based on heavy curries and introduces a world of flavours that many of us have yet to explore.

I am excited to take this next voyage of discovery…!

Healthy Indian Cuisine

I met Mira two years ago after I attended a delicious feast which she hosted at Shoreditch House. The spread was incredible… if you don’t believe me read this!

The variety of flavours and ingredients filling the table were incredible. From chickpea flour pancakes with coriander chutney and chilli beet to Divine Mocha Cake with Nutmeg & Mocha Cashew Frosting, Raw Mocha Flapjacks with Nutmeg, and Almond Cocktails. Nutritious and delicious.

The main event for me though was the Saffron and Cardamon Cheesecake

Now can you see why I have been eagerly awaiting this launch!

Where to buy

If you are looking to buy this for yourself or to share with others then you can find it here!

Recipes

Pumpkin and Chia Seed Protein Porridge

Let me introduce That Protein

Natural and organic, cold pressed and pure. Never processed by heat over 40 degrees.

Dairy free, no added sugars, non-GMO, no sweeteners, free from anything artificial – this is the range you have been waiting for! Developed by nutritionists with a true passion for plants and how to get the best from them to help you look and feel your amazing best!

Its perfect to combine into your daily life to hit those protein goals to build lean muscle, have luscious hair and keep yourself fuller for longer!

I literally could not have been more excited when my pouch came through the letterbox. Pumpkin seed and chia protein powder tick…

To have vegan, organic and supernatural protein powder is always the best option.

My brain started racing and the internal recipe maker switched on… what can I create to make this powder pop!

The below recipe is gluten free, dairy free and vegetarian…(sounds like dust!)… seriously it is beyond tasty!

Pumpkin and Chia Seed Protein Porridge

Ingredients:

That Protein I heart Pumpkin Seed Protein Powder: 1 scoop

Sprouted Oats: 1 Cup

Coconut Milk: 3/4 Cup

Water: 1/4 Cup

Toppings of your choice

Method:

Put all the contents (except the toppings) in a pan and put on low heat

Gently stir until consistency is how you like your porridge

Serve and add your toppings… I went for blueberries and honey – simple and delicious.

If you don’t have time to eat this before work – package up in some Tupperware and take with you to work.

Splash a bit of water on the top and microwave at work

For More Stress-Free Recipes Click Here: Nourish

Balance

Mid-Morning Snacks for the Office

It’s 11 o’clock and your stomach starts to grumble…what do you do?

Here is a list of healthy snacks which are my go-to to keeping hunger at bay and stress levels on point.

1. Water

Sometimes our minds do not know if our bodies are hungry or thirsty… before reaching for a snack – have a pint of water to quench your thirst. Easy Snacks for the Office!

2. Fruit

The super snack – fruit – tasty, easy to transport and satiate the smallest of grumbles. Easy Snacks for the Office!

3. Nuts

Don’t reach for crisps! Nuts are packed with good fats and protein, nuts are a sustainable alternative to crisps and other junk.

Always choose raw varieties and keep an eye on quantity because of their high-fat content. Easy Snacks for the Office!

4. Muesli, Natural Yoghurt and Berries

This combo is a great alternative to cereal bars which are often packed with sugar.

Berries provide a shot of antioxidants and are powerhouses of vitamins. I use Spoon Cereals to make my life more stress-free but you can also make your own muesli from oats, nuts, dried fruit and seeds which you can bake in large quantities so you always have to hand. Easy Snacks for the Office!

5. A Cup of Soup

When water is blended with food it stays in the stomach longer and keeps you feeling full.

To make your own soften a mix of veg in a little oil, add water, simmer until tender and blend.

I recommend asparagus soup! Easy Snacks for the Office!

Take the stress out of snacking with these little tips.

For more healthy snacks click here: Nourish

Recipes

Ras El Hanout Chicken Wraps

This World is full of amazing Recipes waiting to be discovered

The cultures, the knowledge, the old wives tales… there is a wealth of discovery awaiting us! I love cooking dishes from all over this beautiful planet. Drawing inspiration from flavours, colours and ingredients not found in my own lands. Over the years I have accumulated quite a few Clean Eating and Worldly Cookery Books.

One of my favourites at the moment has to be Persiana by Sabrina Ghayour.

A British-Iranian, her book invites you to discover the flavours of the middle east and incorporate those in your daily cooking. From Salads to Mezze, Stews to Grills and rounding up with delicious desserts; Sabrina captures the flavours that will entice the palette without piling on the calories. Add this beautiful book to your collection – you will not regret it.

Ras El Hanout Chicken Wraps

Ease: Medium

Storage: 1 day

Transport: Tupperware for lunch

Ingredients: (for two people)

3 large chicken breasts, chunkier side cut & spread out to even out size for cooking
2 heaped tablespoons of Ras el Hanout spice (Can be found in most spice isles but I made my own using…

2½ tbsp cumin seeds
2 tbsp coriander seeds
1 tbsp ground cinnamon or 1 cinnamon stick
2 tsp ground ginger
2 tsp black peppercorns
1 tsp ground turmeric
½ tsp cardamom pod (seeds from about 10 pods)

Olive oil
Pomegranate molasses
Rocket/lettuce leaves to garnish
4-6 flour tortilla wraps – (I use gluten free wraps from Wholefoods)
Maldon sea salt
Pomegranate seeds

Ingredients for yoghurt sauce:
400g Total full-fat Greek yoghurt
1 small bunch of fresh mint
2 tablespoons of sumac
Maldon sea salt

Method:

1. In a small bowl, mix the Ras el Hanout (or homemade) spice mix with approximately 4-5 tablespoons of olive oil to create a quick paste and smear the paste over the chicken breasts, ensuring they are well coated.

Season each piece with just a pinch of Maldon sea salt and if you have time, allow to marinate for as long as needed (overnight being the maximum).

2. Finely chop the fresh mint and add it into a bowl along with the yoghurt, sumac and a generous pinch of Maldon sea salt and some black pepper and mix well until the sumac and mint are evenly incorporated.

3. Preheat a large frying pan over a medium flame and then drizzle a good amount of olive oil and add the chicken breasts in and fry them for about 8-10 minutes or so on one side and 6-8 minutes on the other side. You can check cooking progress of the flesh by prodding the fattest part of the chicken strips with your finger. If it feels very springy then it needs to cook a bit longer, but if it feels firm, then your chicken is cooked and ready to serve.

4. Place your cooked chicken on a chopping board and allow to rest for a few minutes so the juices can flow back through the meat, ensuring it remains moist and tender. Then slice the chicken up into strips and put a few generous strips into a tortilla wrap, dollop some of the yoghurt onto the chicken and then drizzle with some pomegranate molasses and add in some rocket or lettuce leaves of your choice and serve.

It is such a tasty, clean and filling lunch, snack or dinner. Mix up some lemon quinoa or a salad and you have the perfect meal.

For More Stress-Free Nourishing Recipes Click Here: Nourish

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