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Ingredients:-
1/2 cup oast
1 cup shredded courgette
1 cup water
1 tablespoon flaxseeds
1/2 scoop protein powder - I used pea protein
1/2 banana
1 teaspoon cinnamon
Toppings of choice - I used kiwi and drizzle of honey
Method:-
Place oats, courgette and water in a saucepan and simmer for roughly 10 mins until water is absorbed.
Stir in flaxseeds, protein powder, cinnamon and banana and cook for another couple mins.
Pop in a bowl, add toppings - nuts, seeds, fruit…
Enjoy! xxx
Villa Cora
Our Tuscany adventure started in Florence at the beautiful Villa Cora. We arrived quite late so we decided on room service where we had our first Italian pizza and it didn't disappoint :)
Ricotta, roasted veg, smoked salmon & scrambled eggs
Table of desserts at breakfast
Breakfast is my favourite meal of the day so I wasn't about to let up on an opportunity to go full out and Villa Cora presented the most incredible buffet of hot and cold food - plenty for the health conscious and plenty if you want to indulge. Personally I tried to keep my breakfast reasonably healthy as I knew I wouldn't have the will power during lunch or dinner :p
Buongiorno!!!
As we'd done Florence a few years ago we hired a car so we could explore the other towns and cities and started Day 1 by visiting Siena and San Gimignano.
Duomo Siena
Our first stop was Siena where we explored the city and visited the duomo which was beautiful. We were lucky because coming slightly out of season meant there were no queues and although atmospheric it wasn't crowded with tourists.
San Gimignano
I preferred San Gimignano to Siena as it was quainter and more authentic. Plus we arrived late afternoon when the light was just stunning and we enjoyed a sweet wine whilst taking in the breath taking views.
San Gimignano
San Gimignano
I wanted to get a feel of the 'real' Tuscany so whenever possible we took the backroads. Note : the roads in Tuscany are terrible but unavoidable and totally worth it for the sights you'll see between your A and B. Driving through the small towns and villages was one of my favourite parts of the holiday.
Boccanegra, Florence
On our first visit to Florence 4 years ago, a local recommended a gem of a restaurant called Boccanegra and after one of the best meals of my life I decided we had to go back on this trip! For those who want to skip the tourist crap and have a taste of real Italian cooking then Boccanegra is the place to head to. The bistecca alla fiorentina will blow your mind and if you have room then I recommend going for the tiramisu for dessert! You won't regret it :)
Bistecca alla Fiorentina, Boccanegra
Lucca
On our second day we drove to the small town of Lucca, whose historic city centre and cobblestone streets added to the charm. After a light lunch of Luccan Farro soup and of course a glass of wine we climbed up the Torre Guinigi, famous for its 'garden in the sky' on the roof.
Pisa
Of course we had to visit Pisa and tucked into gelato in the Piazza del Duomo.
Le Bistrot, Villa Cora
For our last night in Florence we had dinner in Le Bistrot at Villa Cora where we were staying - which from April to October is moved to the winter garden by the pool which creates a summery buzz.
Another incredible dinner bursting with flavours and textures that melt in your mouth. For a foodie I was in food heaven. Among the various dishes I enjoyed rabbit, homemade cannelloni and for dessert I couldn't help but order another tiramisu - for research purposes of course :)
Villa Cora
Le Bistrot
Birthday Breakfast
Throughout our stay at Villa Cora we were treated like royalty and everything was perfect from the warm welcome as we arrived to the fond good bye on our departure but just to make it even more special I was surprised at breakfast with an Italian choir comprising of all the waiting staff who sang Happy Birthday with a slightly embarrassingly large sparkler that didn't want to burn out.
Villa Cora
Antica Macelleria Falorni, Greve in Chianti
On route to our next hotel we decided to try some wine tasting in the Chianti region and after some fun and a little tipsiness finding our favourites in the recommended Enoteca Falorni we found Antica Macelleria Falorini in the piazza - the oldest butcher shop in Italy.
We had a platter of cured meats with fennel and cheese with fig honey and a glass of chianti.
Greve in Chianti
Birthday Surprises, Hotel Castello di Casole
When I thought we couldn't possibly get better than Villa Cora, we arrived to Hotel Castello di Casole in the Siena region. Just driving up the hill towards the converted castle I was slightly shell-shocked. The beauty of it's surroundings and the hotel itself was utterly unique and I'm short of words to describe just how wonderful it is.
Upon arrival we were greeted with prosecco and the manager made a special effort to congratulate me on my birthday and told us a bit of history about the hotel.
We were then shown around the grounds and although we didn't use them on this trip the spa and fitness facilities were A-mazing!
Hotel Castello di Casole
We did however make use of the heated infinity pool which in the early evening light was showing us the most exquisite views scanning the Tuscan hills below us.
Hotel Castello di Casole
Ristorante Tosca, Hotel Castello di Casole
For our last dinner in Tuscany we didn't hold back, going for antipasti, primi and secondi! We were even spoilt with extra courses and a basket of different homemade breads.
Ristorante Tosca
Ristorante Tosca
We even ordered dessert - yes more tiramisu :p Although I never actually had it because I was surprised by the staff with a birthday cake!
And another surprise...
He proposed!!!
Leaving Drinks, Hotel Castello di Casole
A birthday, a proposal and the most wonderful memories that I will cherish forever. I left Tuscany feeling rejuvenated, rested and a little bit heavier!
I just want to thank the staff at Villa Cora and Hotel Castello di Casole for making such a tremendous effort to make our stay so special. We will be back!
And for anyone planning their Tuscan adventure I recommend all the places and restaurants named and get in touch if you have any questions.
Ciao! Hotel Castello di Casole
Arrivederci Toscana!!!
xxx
I've been practicing yoga for a few years now and recommend it to my clients, friends and family although quite often I'm met with skepticism and a pessimistic attitude towards this 10,000 year old practice.
Since January I've been going to yoga on a Sunday evening taught by the lovely Léa Barbier. Her Level 1 class at 5.30pm at The Power Yoga Company is the perfect way to end the week and her soothing voice helps you get through those trikonasanas just a little bit easier!
And so I thought where I've previously failed, Léa might be able to give you all a better understanding of why you should all get your 'OM' on ;)
So Léa, tell us a bit about yourself...
I'm from Paris - born and raised. I've been in London for almost three years. It's flown by!
leasana.com
How did you get into yoga/how long have you been teaching?
I discovered yoga in Paris but really got into it when I moved to London. There are so many different studios and styles here. We're spoilt for choice! With practice, yoga becomes a safe place where you can completely switch off. It's addictive. When The Power Yoga Company, my local studio at the time, advertised their teacher training, I thought "well, why not?". I taught my first class in 2014 and quit my full time job shortly after.
What are the benefits of practicing yoga?
There are so many! Yoga is a great way to escape and "zone out". With practice, you become stronger, calmer and more balanced - both mentally and physically.
It's also a good complement to other sports.
Yoga seems to be on the rise but what do you say to those who stereotype yoga as being "boring"?
Try it out! Not all styles of yoga are "just napping on a mat".
Photo by Lily Bungay
Do you have a personal mantra that you use on and off the mat?
"Show up and be there". Yoga is incredibly grounding - again, both mentally and physically. It helps me be more present in everything that I do, on and off the mat.
What is your advice for beginners?
First of all, you can't be "bad" at yoga. In the beginning, look around for visual cues and don't forget to breathe. Breathe, breathe, breathe.
A lot of first timers bring friends for support. It makes it more fun! Yoga doesn't have to be so serious.
Do you follow a specific diet/are you strict when if comes to your nutrition?
I find strict diets counter-productive. Food isn't the enemy. I eat my greens but I'm also French: I love bread and wine. As a general rule, I aim for balance.
What's the most important lesson you've learnt? (In yoga and life)
Spend your money on experiences, not things.
3 favourite moves for beginners...
Downward-facing dog: you can't escape it!
Plank: Core strength is key.
Savasana, or "the little nap at the end".
Where can we catch you?
I teach and practice at The Power Yoga Company and Union Station Yoga. During the week, when I'm not on the mat, you'll find me at Lululemon Europe head office, where I work as a localisation specialist. At the weekend, I'm often hanging out in Clapham Common or Brixton or boxing at Kobox (the yang to my yin).
Portrait credited to Union Station Yoga
For more about Léa visit her website at leasana.com or on Instagram @leasana
xxx
We all experience stress from time to time but learning how you can deal with stress could save you a lot of 'stress' :p
Here's some things to consider when you find yourself in a stressful situation and I hope you find them helpful :)
1. Determine the cause - whether it's something small or something big it's important that you confront it and acknowledge what it is. If you can't remember what caused the stress in the first place then bonus! Smile, move on and do something nice for yourself.
2. Their worry is not your worry - of course you should be there for your friends, be the shoulder they need to cry on, the ears they need to listen…but you don't have to be a tray for them to unload their worries onto. We have enough of our own!
3. Worry, Why? is it reeeally so important that you are compromising your happiness? There's always a solution to a problem - it may not be simple or easy but it's there. Don't accept that it's 'just one of those things'. Find the solution, smile and focus on something positive.
4. Don't bottle it up - even if you don't want to burden anyone it's important to express yourself and not pretend you're ok if you're not. Getting it off your chest will instantly make you feel lighter. And isn't that what most of us want? ;)
5. Write it down - speaking to someone can be difficult so if that's the case then try writing it down. It's surprisingly therapeutic and you can spill out your thoughts without anyone judging.
6. Do something - keeping busy isn't just a distraction. Going for a walk or visiting a museum is relaxing and proven to reduce stress levels. Or if you're like me then working out is a great distraction and an instant stress-buster :)
Don't Stress. Do your best. Forget the rest.
My latest recommendation for healthy eats in London is Farmstand on Drury Lane. They've only been open a month but they have a truly lovely thing going.
All their produce is UK grown and they try to use local suppliers as much as possible, using seasonal, sustainable and ethically sourced produce.
The packaging is compostable too and they only offer filtered water so you can bring your own bottle or buy their own to fill up.
Simply decorated with a warm, countryside chic feel - the potted plants dotted around give it an outdoorsy, homely style and having grown up in Cornwall I love the fact that you can find a bit of the country right here in Covent Garden.
They have options to 'build your own box' or if you're in a hurry they have pre-prepped boxes so however much time or little time you have you can always eat well.
'Ready to Go' boxes include the chicken box, beef box, fish box, vegetarian box and the raw box so their is something for everyone.
Coconut yoghurt, passion fruit, blood orange & pistachios
Just to make your taste buds envious the chicken box is made up of grilled harissa chicken, buckwheat grain and chives, charred broccoli with chilli and garlic' and the raw box is made up of romanesco cauliflower with mustard seeds, kohlrabi, pear and daikon, mild farm stand salsa and seasonal leaves - sounds delicious right? and so nutritious!
Nutritious, ethical, delicious ingredients - what's not to love eh? So if you're in the area then pop in, pick up a coffee in a recyclable coffee cup and enjoy eating out without the calorie count (nearly worked :p)
Blueberry, coconut & chia seed muffin
xxx
Easy, peasy, yummy, healthy snacks that are totally guilt free and full of natural energy.
Ingredients:
1/2 cup seeds
1/4 cup brazil nuts
1 cup medjool dates
2 tablespoons chia seeds
2 tablespoons desiccated coconut
1 tablespoon flaxseeds
1 tablespoon cinnamon
Method:
Throw all ingredients into a food processor and whiz up till it forms a sticky consistency.
Scoop into hands and squidge together before rolling into balls. If it's not sticking together then add more dates or some coconut oil to the mix and whiz up again.
Once you've formed the mix into balls, place into the freezer for an hour to set and store in the fridge.
Enjoy guilt-free scoffing!!
xxx
The wonderful thing about bodyweight training is that it can be done anywhere! You require zero equipment, you don’t need a lot of space and you can build a full body workout in the comfort of your own home, in the park or office for free. It doesn't have to be complicated either to make gains in strength, flexibility and general health.
Here are some of my favourite exercises that anyone can do and all can be regressed to make them easier or progressed to make them more challenging. Enjoy!
Squat and Overhead Reach - simple and effective this is a great warm up exercise for the legs, glutes and back. Progress this by turning it into a jump to get the heart pumping!
Standing Lunges - working into the quads, hamstrings, glutes, calves and core this exercise should be integrated into every workout. Focus on trying to get 90 degrees in both legs and bringing your hips forward to feel a deeper stretch into your back quad.
Tip : alternate right to left side
Push Up & Salute - either on the feet or knees, push ups are great for getting the heart rate up while building strength in your forearms, shoulders and chest. And by lifting your hand off the floor you have to engage your core and glutes.
Plank with Knee Drive - great exercise for those abdominals and upper body. Any plank variation is so good for working core strength and saving yourself from back problems. Adding in this knee crunch works those abdominals even more!
Plank Transfer - working your core and arms at the same time. Again this can be performed on the knees if on the feet is too challenging at first. Concentrate on walking the hands directly underneath the shoulders and minimal movement from the hips!
Tip - alternate walking the hands e.g. right, left, right, left and then left, right. left, right...
Alternate Leg Extensions - make sure to keep your back against the floor and only extend the legs as far as you can while maintaining that flat back. Work the lower abdominals even more by not bringing your legs all the way in and make it easier by keeping the extended leg on the floor.
Boat Pose - make sure the back doesn’t round and lengthen the front of your torso, shoulders away from your ears. At first the legs don’t have to be straight, keeping the feet off the floor is enough, trying to get the shins parallel to the floor. Hold onto the back of the legs for extra support. Wonderful for strengthening the abdominals, hip flexors and spine.
Oblique Knee Lowers - start by lying on your back, arms level with your shoulders and the legs in table top position. Keeping both shoulders on the floor, take the knees to the right, hovering off the floor then lifting back to centre and to the left using your obliques and trying not to push into the floor with your arms! Slower the better with this one.
Glute Leg Lifts - Start in a table top position with your forearms on the floor, then alternate lifting the knees off the floor. Squeeze the glutes and engage your abdominals to prevent over arching the spine.
Tip : progress by completing one set on one side before changing legs
Oblique Kick Through to Single Leg Downward Dog - work those obliques, upper body, back and stretch the back of the legs with this killer move. Make this one easier by just bringing the knee towards the opposite elbow and work up to fully extending the leg.
Crow Pose - a well known yoga pose but I love incorporating this one into workouts because it is a super exercise for working on balance and building strength in your arms and core. Start with your toes on the floor then build the posture by taking one foot off the floor slowly and then the other.
Reverse Plank - fire up the back of the legs, glutes, core and upper body with this full body exercise. Start with both feet on the floor and push your heels into the floor and keeping the shoulders directly over the wrists. If you want to progress this then alternate lifting the legs off the floor while keeping the hips level.
Plank with Leg Lifts - core, core, core! And by lifting the legs off the floor one at a time you are making the core work harder to stabilise you and the glutes are working too!
Half Tricep Press - if tricep push ups are proving too challenging or you feel it in your lower back even with knees on the floor then this is a great alternative. You can really focus on toning the back of the arms and saying goodbye to any bingo wings!
Tip : complete one set on one side before changing to the other arm.
Bunny Hops - plyometric exercises are the most wonderful fat burners and will give you defined abs much quicker than hundreds of crunches and this move will get that heart rate moving at super speed as well as great practice for anyone working towards handstands like me!
Kick Throughs - starting in table top position with your knees hovering off the floor. Then cross the right leg in front of the body, bringing your left hand to your temple. Return back to table top then go to the other side crossing the left leg in front and lifting your right hand to your temple. This one always confuses someone but really it's quite simple! So give it a try! Work the abdominals more by slowing the exercise down and turn it into a cardio exercise by speeding it up.
Ready? Here we go!
Beginners - 30 seconds work, 45 seconds rest in between exercises
Intermediate - 45 seconds work, 30 seconds rest in between exercises
Advanced - 60 seconds work, 15 seconds rest in between exercises
I recommend performing each exercise in a circuit style to get the heart rate really going and depending on your fitness level or time go for 1, 2 or 3 rounds!
As I always preach, exercise should be enjoyable as well as challenging! If you have any questions relating to fitness, nutrition or lifestyle then don't hesitate to get in touch.
Have Fun!
xxx
Thanks to one of my gorgeous besties I discovered Muriel's Kitchen. This beautifully decorated restaurant has a lot to offer the healthy wanderer but also plenty on the menu for the not-so-healthy who are just looking for some delicious comfort food-type grub (Nana Muriel's famous lasagne will hit the spot!).
Inspired by dishes from our mothers and grandmothers, they turn British classics into modern works of art that taste great and make our souls a little happier and the Winter days a little less gloomy!
They are proud users of British sourced quality ingredients and prepare their food fresh daily - changing the menu frequently according to what's in season. As well as the food though, I think it's the decor that makes Muriel's Kitchen so special - bird cages and swinging chairs are just a couple of the restaurants features that give it their identity.
On my latest visit I opted for a chai tea and their home-made granola sundae with a berry compote topping. Unlike many 'healthy' restaurants I got a generous portion which actually filled me up (and trust me when I tell you that's difficult to achieve :p).
Based in Richmond, Soho and South Kensington.
I will warn you that if you are trying to stick to nutritious 'healthy' options then there are plenty of things on the menu that will try their best to deter you - such as their blueberry pancakes and pulled pork sliders. However, there are also tons of delicious healthier choices from their breakfast menu such as egg white and spinach omelette to their spring mains menu of smokey surrey aubergine! mmm...
Enjoy making smarter, healthier choices at Muriel's Kitchen and never feel guilty eating out again!
xxx
Ingredients:
2 teaspoon ground cumin
1 teaspoon ground cayenne pepper
1 teaspoon ground turmeric
4 skinless, boneless chicken breast
salt and pepper to taste
olive oil
1 onion, chopped
1 chilli, deseeded and chopped
2 cloves garlic, chopped
1 can chopped tomatoes
1 can coconut milk
3 sweet peppers (any colour)
bunch of fresh parsley
Method:
In a medium bowl mix the cumin, cayenne pepper and turmeric together and rub into the chicken on both sides and season with salt and pepper to taste.
Heat oil in a skillet over medium heat and cook chicken for 10 mins on each side. Remove from heat and set aside.
Cook and stir the onion, chilli and garlic for 5 mins then mix in the tomatoes, coconut milk, sweet peppers and pop the chicken back in the skillet to cook altogether for 5-8 mins.
Garnish with parsley and serve over brown rice.
Enjoy xxx
Sometimes it's hard knowing where to go if you want to eat 'clean' while on the go. It's especially difficult eating healthily when you're surrounded by chain coffee shops pumping their goods full of sugar and salt. Yes, it tastes really good and they make it super hard to resist but if you know where to look there are lots of little gems scattered around London promoting wholesome, nutritious food and drink.
One of my new finds is 26 Grains who get their inspiration from Scandinavian cooking traditions and spices. Situated in Neal's Yard, Covent Garden - 26 Grains is a tiny restaurant with a cosy, unpretentious vibe and friendly staff.
Their menu ranges from various porridge combos such as 'Nordic Spice' which consists of coconut milk oats, cardamon, ginger, cinnamon, turmeric, seeds, raisins, coconut yoghurt, apple and maple syrup (yum!!) to their savoury dishes like 'oyster Mushroom and Black Sticky Rice' with ginger, chilli and peanuts (again yuuuum!!).
26 Grains try to source their ingredients from local producers and vary their menu depending on what's currently in season - they even hand roll their oats. It's great for those with intolerances too as their menu is gluten, dairy and additive free.
On my latest visit I opted for an almond milk latte £2.80 and their banana bread - which for £4 was more of a dessert as it came topped with coconut yoghurt, carrot and cacao nibs :) Delicious, nutritious and guilt-free - oh yeh!!
Share your experiences and healthy finds with me!!
xxx
After speaking to one of my clients I felt it important to speak about the importance of 'balance'. I am an advocate for healthy living however, I feel strongly that part of a healthy lifestyle is happiness. It's not all about fitting into skinny jeans and working on muscle tone, it's about working towards a better you that ultimately makes you a happier person.
So, maybe your goal is to fit into a pair of jeans but the process to how you get there shouldn't have to make you miserable. Accept the challenge and work hard to achieve it but honestly, if you want a slice of cake once in a while then eat it and enjoy it - without the guilt trip afterwards.
'Balance' is the key - you hear it all the time but people still forget what it means. Life is too short to spend time worrying about what you did or didn't do - if you decided not to go for your workout today because you were exhausted or just feeling a bit lazy then don't beat yourself up about it! You can benefit just as much from a rest day as a training day.
Eating nutritious foods and doing plenty of exercise will improve your quality of life - there is no doubt. And both of these elements work to reduce stress levels and boost your 'feel good' chemicals but sometimes you can create stress due to food or exercise choices which is unnecessary.
Remember that being happy is just as important as being healthy and your mental well being is just as important as your physical well being. Living a healthy lifestyle is about much more than just fitness and nutrition, so be kind to yourself!
If you would like advice on nutrition, fitness or lifestyle then please get in touch via the contact page or email me directly to chelseasiegelpt@outlook.com
xxx
Yep I'm a bit of a pancake addict at the moment but here's a new recipe I tried and think they're my most successful in terms of texture and taste!!
Ingredients:-
1/4 cup buckwheat flour
1/3 teaspoon baking powder
2 eggs
2 tablespoons vanilla protein powder
small handful oats
1/4 cup almond milk
1 teaspoon honey
1 teaspoon cinnamon
Method:-
Put all ingredients in a blender
Heat a little coconut oil in a pan
Pop a few spoonfuls of mix into the pan and flip when pancake starts to set
Add toppings of your choice - I used desiccated coconut, blueberries, cinnamon and a drizzle of honey
Enjoy Everyone!!
xxx
Wow it's been a busy start to the year hence why I'm only posting my first blog of the year now! 2015 was an exciting year for me and I'm really looking forward to what 2016 has to offer :)
Most of us use January to get back on the wagon, cut down on alcohol, improve our nutrition and exercise more - however how many of you actually stick to it past January or February? A great way to making sure you stay on track the whole year round is to set yourself goals.
oals should be challenging but realistic - there's no point setting yourself something unachievable or you'll end up feeling rubbish and unhappy with yourself. Also, it's important to set yourself a timeframe which again is achievable!
It could be health, fitness or nutrition related - whatever it is remember to stay positive, don't be hard on yourself if you fall off just get back on with even more energy and determination! Help yourself by surrounding yourself with like-minded people to keep you motivated and keep you smiling :)
Here's a few of my goals for 2016 - health, fitness and nutrition
1. Laugh Out Loud - Life's too short to be so serious so I'm going to make a bigger effort to be more sociable and spend more time smiling and laughing with my friends.
. Handstand - This is the year I will hold a handstand unassisted! It will require more practice and will need to work on strengthening my upper body and core.
3. Pull Ups - Working on my upper body strength and core is going to help me achieve this goal too.
4. Less Screen-Time - I love instagram but I need to stop walking into people because I'm too busy liking pictures of zoats ;)
5. Lemon and Water - I've cut out my morning coffee and replaced it with lemon and water as I'm on a mission to clear my skin. I've already noticed I feel more invigorated for longer as I don't have the crash afterwards.
6. Share More - Since starting my blog I've discovered a new passion so I am going to try to find more time to write and share my thoughts while hopefully inspiring others :) it's such a therapeutic feeling!
For personal training, lifestyle or nutrition advice email me at chelseasiegelpt@outlook.com
xxx
Well where to begin…? In January I was an 'in-between contracts' basically out of work dancer, working in a bar and doing all sorts of promo work (the latter of which I particularly dislike) while I was going to auditions - some good some bad but not really getting anywhere. I felt stuck and miserable and my confidence had plummeted from constant rejection. You don't become a dancer for the money, you work your butt off for your passion but as I was spending the majority of my time not dancing I felt I needed to be doing something I was equally passionate about to keep me sane and happy!
So I spontaneously jumped onto a personal training course with Premier Training with my plan to work as a personal trainer while I wasn't dancing. However, I realised pretty quickly that this wasn't going to be an 'in-between contracts' job - I'd ignited another passion and felt the happiest I'd been in ages.
In May I qualified and Swift Fitness took me on as a bootcamp instructor. I was so happy because it was being a member of their bootcamps that made me want to be a personal trainer so it was the perfect place to start my fitness career. And seven months later I'm still loving it - I've been able to watch members progress in strength and confidence and it's such a lovely feeling when they give you positive feedback. It's also through Swift that I've been able to gain some wonderful and loyal clients who I take for one on one sessions and building a rapport with them is one of the biggest perks of the job!
Until September I was still doing the occasional promo job but one of these jobs landed me a position with Good Vibes studio in Covent Garden and Fitzrovia. The wonderful Nahid (founder) got me trained up to teach their power plates classes and since then I've completed my power plates qualification. For those who are dubious about using power plates I seriously recommend using them - for strength, conditioning, cardio and rehabilitation they are fantastic machines!
Thanks to social media I connected with Gok (@thepowtential) the head of TRX at Heartcore and after a rigorous month of training I have begun teaching at their Chelsea and Fulham studios and in the New Year will begin at their new St John's Wood studio. All their classes including reformer pilates and ballet barre are super intense and not for the faint hearted!
Another company I am proud to be a part of is TruBe - a fitness app that allows you to book personal training/yoga/kick boxing…sessions wherever you want, whenever you want. A great concept run by a fantastic, hard working team making it inexcusable not to fit in your workouts - especially with their latest TruPlans a one on one session will cost as little as £22!!!
Royal Parks Half Marathon 2015 - It was one of my goals to do a half marathon and it seemed the perfect opportunity when Swift put together a team to run for Starfish Greathearts Foundation. Unfortunately due to one of my clumsier moments I sprained my ankle just when I was beginning training but had a good 6 weeks of intense training before the race and although my joints hated every moment of it I knew when I arrived to Hyde Park that I'd probably be doing it again the next year. It was one of my proudest moments crossing the finish line - I ran the whole way and kept a steady pace throughout, completing the 13.1 miles in 2:00:12!
Now my goal is to be able to hold a handstand and to do unassisted pull ups - hopeful this time next year I'll be working on a new challenge :)
A lot has happened in a year and I feel so lucky to have had so many positive things happen. It makes me so happy to say I am now working as a full time PT in a field that I absolutely love and able to share my passion with others. A mahoosive thank you to Swift, Good Vibes, Heartcore and TruBe who've given me the opportunity to continue my fitness journey and I'm so excited for what 2016 has to offer!
xxx
For a great start to your day give these flour free pancakes a go!! They were so easy to make and tasted delicious.
Ingredients:-
1 cup oats (optional gluten free oats)
2/3 cup ground almonds
1 cup water
1/4 cup ground flaxseed
2 ripe bananas
2 tablespoons honey
2 teaspoons cinnamon
pinch sea salt
coconut oil for cooking
Directions:-
Place oats in a food processor and whiz up to a flour consistency.
Add sliced banana and rest of the ingredients.
Blend until mix is quite thick and not runny.
Add coconut oil to hot pan and add quarter mix to the pan - cook for about 1 minute then flip to other side.
Top with blueberries and pecans like me or a topping of your choice :)
It is very rare as human beings that we congratulate ourselves on our successes. It is much more common/natural to put ourselves down and focus on the negative.
Success isn't always the end result - it's the blood, sweat and tears that you endured to get there. So just because we're nearing the end of 2015 and you may not have accomplished your end goal just yet, remind yourself of how far you have come. To get to the end you need a start and a middle and wherever you currently are be proud of yourself for getting to that point.
Stop focusing on what you haven't achieved and highlight the positives! Are you stronger? Fitter? Healthier? Happier? You might not have lost the weight you wanted to lose but is your diet more nutritious? Are you now working out more often? You might not have ran the 10K but at least you completed it!
Whatever your goals were this year you still have time to get a bit closer to them and even if you don't it's nearly a new year anyway!
Smile at your successes - no matter how small they seem to you, every success is a step in the right direction and if something is standing in the way of your success then go on and shove it outta the way :)
If you need help getting closer to achieving your goals whether they are fitness or nutrition related or just need some extra support then get in touch and let's take on 2016 together!
I was recently asked what and who do I look at for fitness inspiration and there's no one way or person I can name. I am constantly being inspired by the people around me - from other trainers and fitness instructors to my clients and also people I read about and follow on Instagram.
I'm inspired by people who have made changes big or small to improve their health and fitness, who dedicate themselves to something and don't give up but mainly I'm inspired by people who have found a balance and you can just look at them and know they are content within themselves.
One woman who has taken the nutrition world by storm this last year is Ella Woodward (a.k.a Deliciously Ella) who I find incredibly inspirational. Although I am not a vegan (not even a veggie!) I find this lady incredibly inspirational - after being bed-ridden due to a rare illness she cured herself through healthy eating and has created a massively successful brand with a devoted following and is about to open her own deli in Marylebone with her fiancé. Her philosophy is about clean eating and giving your body the love and health that it deserves - and with her much adored sweet potato brownies may she keep spreading health and happiness!
Another young woman who inspires me is Victoria Spence - known on Instagram as @healthyfitvic. One-third of the creators of hashtag GirlGains this 21 year old has openly shared her previous yoyo-ing weight experience and now preaches how 'it's not about 6 packs and thigh gaps - it's about being strong, taking care of your health and loving the skin you're in!'. Too true! With their campaign being a sensation across the UK I have my fingers crossed that more women will choose this healthier and happier mindset when it comes to their bodies.
One of my loves is yoga and one teacher who inspires me and probably doesn't realise how much happiness she is spreading is Cloudia Hill who teaches at one of my favourite studios The Power Yoga Company. Her classes are so energising and she encourages you to go beyond and step out of your comfort zone - I'm always surprised with what I can achieve in just 60 minutes with her.
Lastly, although I can't name individuals I have to mention my clients - all of whom have their own goals and ambitions from competing in an Iron Man, running the Royal Parks Half Marathon, Dry January for charity and just trying to fit into an old pair of jeans! Their goals inspire me to work towards my own - which currently are holding a handstand and being able to do bodyweight pull ups.
Whatever it is or whoever it is make sure it's something/someone who inspires you to do that extra rep, run that little bit further, jump that smidge higher, be confident in your own skin and promote a healthy and happier lifestyle.
xxx
It’s true! Even for those of you who find exercise the biggest chore in the world have to admit that after a workout session you feel flippin’ marvelous! It’s not just a coincidence that you feel less stressed out and generally happier! Here are a few reasons why...
The next time you’re lacking motivation remind yourself of how you felt after your last session. Write it down or look at a post work out selfie to reassure yourself why you’re doing it and the progress you’re making.
And stay positive with yourself! Combat those negative thoughts - it may not be easy but my goodness it will be worth it!
xxx
Ingredients:
1x Butternut Squash
1 packet mushrooms (any)
1 can coconut milk
1 can chopped tomatoes
4 teaspoons turmeric
2 teaspoons cayenne pepper
salt and pepper
4 cloves garlic
4 tablespoons tomato puree
Wholewheat noodles
Method:
Steam butternut squash for 15 mins.
Heat tomato puree, garlic and spices till boiling.
Add chopped toms, coconut milk, mushrooms and season to taste and cook for 40 mins.
Add chickpeas and cook for further 10 mins.
Serve with wholewheat noodles or brown rice, quinoa...
Enjoy! xxx
