Hello!

Hello!

Logging into this blog after an extended leave feels like finally meeting an old friend when life has got in the way and you’ve had to reschedule more times than you would want to admit! So much has happened, yet you pick up right where you left off!

If you are one of my old followers who happens to stumble across this – it is so good to see you! How are you?

While being absent from this blog and YouTube I have still been posting on Instagram – mainly life and family, which keeps me busy! Please do come and say Hi @natalyafgm!

As a very brief life update of the last 3 years… After moving and refurbishing our new house I finished redecorating pretty speedily in preparation for our new arrival. Though I feel like the house needs an update already due to its intensive use! I had my son Joshua in January 2017. We had a tough first year following a long (73 hours!) complicated birth, colic, recurrent mastitis and 15 months of intense sleep deprivation, but he is wonderful  - intelligent, sensitive, fun, cheeky and the absolute love of my life! Maxie is now 11- he has had a few tummy issues, but is doing well and has been the most patient big (cat) brother we could have hoped for! I went back to work full time in Jan 2018 and have been doing my best to balance the spinning plates of toddler, career, childcare, home, husband, friends, family... the list seems endless. I rarely feel like I have the right balance, but I know where my priorities are.

I would love to find the time to blog again as a creative outlet for myself, but with working full time and keeping a toddler entertained often any energy I have left after the intense negotiation that is ‘bedtime’ is just enough to watch an episode of Love Island (or Netflix or any other reality TV rubbish that doesn’t involve any brain engagement)!

My interests have also changed, which I think is natural now being at a different stage in my life. Do you still read blogs? What are you interested in? I still love beauty, but it’s a much smaller part of my world and has become pretty routine and time efficient. My main priorities at the moment are health (especially in terms of fertility, which has been a really difficult journey for us), toddler behaviour/ nutrition/development/activities and still having a little fun thrown in so I am not a slave to the routine - which can be beauty, fashion, self-care, fitness, food, fun places to visit.

I have shared so much over the years and feel like it would be nice to speak to you all in my former little corner of the internet! Is there anything in particular that you would find interesting? 

Speak to you soon my lovelies! xxx

Fitness: Exerceo EMS Review

Apologies for the lack of posts in the last few weeks! After 2.5 years of looking for our forever home we are finally moving this weekend! Very exciting, but it has also been very stressful with builders  (not) working and putting holes in the wrong wall, missing furniture deliveries, packing... and still working full time. I am forever grateful to be lucky enough to have a house in London, but just a little frazzled!

Keeping in mind how time starved our generation is with long working hours and never ceasing FOMO I thought it would be useful to speak about time saving ways of keeping fit. With so many moving parts and evenings filled with transporting boxes (kinda exercise right?), chasing builders and trips to Homebase I have found it really difficult to keep up with my usual fitness routine. Instead I have been squeezing in lunchtime EMS training sessions at Exerceo. 

The studio near Liverpool Street. With the EMS machine ready to go.

EMS stands for ‘Electro Muscle Stimulation’. From a technical point of view, it’s a full body training exercise using impulse current. During traditional exercise, the brain sends signals to the muscles to bring about contractions. EMS mimics the action of the central nervous system, activating muscles in the same way, but using external impulses delivered via electrodes onto the skin directly above the muscles. The impulses reach deep muscle layers which are hard to activate through conventional training. Your muscles will not tell the difference, but work out much more effectively.
 
I had heard about EMS training before (think Slendertone), but never in combnation with actual exercise, so I was excited to be given the opportunity of experiencing it for myself! It's not nearly as complicated or technical as it sounds. Each session starts with you putting on the black t-shirt and leggings provided (fantastic if you are in a rush as you don't need to bring anything for the sessions!). You are then strapped into a vest and cycling shorts style suit with electrodes. When the suit is turned on you can feel the electric pulses contracting your muscles. This is not at all painful, but can feel a little strange and quite intense until you get used to it. The best way I can describe it is like a light internal vibrating or prickling sensation. The strength of the pulses is adjusted to your comfort/ tolerance for different muscles. Somehow my abs and legs were always at max, but my arms were barely on! During the session you work with some very basic exercises eg. squats, lunges, shoulder press for about 20 seconds at a time with a rest of 8 seconds. The weights are very light (2-6kg). Though, trust me, while it sounds super easy holding a plank while your body is pulsing can be quite the challenge, even for just 20 seconds!

Trying to take a photo of the activewear provided at each session, while being photo bombed by Head Trainer Nooroa (who is very camera shy).

The best thing about EMS at Exerceo for me was the time and convenience. No gym bag to drag around and knowing that a 25 minute session was enough to get my muscles really firing and challenge myself. It's amazing that I could work out, shower and eat lunch within the hour and be back at my desk!

 

The trainers are great in customising the workouts for you so it really depends on your goals, whether that's generally toning and losing fat or improving speed, strength, endurance, mobility, balance or posture. Mine was to strengthen and stabilise my back as I have multiple spine issues and using simple exercises and light weights I could really work deeply and effectively without overloading my back. EMS also works amazingly for rehabilitation as you only need very light resistance so you do not put strain on your joints or tendons. It's also great for those suffering from other problems such as osteoporosis or even for ladies who have recently given birth as the pulses target deep muscles that help to rebuild pelvic floor strength.

 

Even though I try to work out 4/5 times per week after each short Exerceo EMS training session I could definitely feel the DOMS the next day. After my first session concentrating on lower body my quads and hamstrings were more sore than they are after a 150kg leg press or 100kg deadlift, and I think the max weight used was 6kg! As much as I love my weight training for building lean muscle and strength the EMS method is truly effective for strengthening, endurance, core work and really rounding off your training. It's great for any fitness level or age so whether you are a beginner or a seasoned gym bunny it can be customised to your needs.

 

Have you heard of EMS training before? I would love to hear your thoughts! If you are interested do check out Exerceo. The first trial session is FREE so there's nothing to lose!

Review: Rhythm Cleanse

As many of you know I am a big fan of detoxing and giving your digestive system a break for a few days every couple of months. I have tried numerous juice and food detoxes over the years, so I was intrigued when I was contacted to review a cleanse that combined cold pressed juice with live bacterial cultures to give you all the benefits of juicing with a digestive boost. I have written many times about the importance of a healthy gut and taking probiotics, so I was interested to see how this cleanse would work!

I was sent a 3 day cleanse (3 times the above) and was excited to see that the Rhythm cleanse was completely different to any others I had previously tried. On a normal day I eat a lot! As I work out 4/5 days a week I have increased my metabolic rate over the years and I definitely need to fuel those hard earned muscles. During a typical detox I do usually struggle with hunger and tiredness, but I have found this one a lot easier. The Rhythm cleanse has a really generous volume and the variety of flavours and textures really helps you to feel full and stops you getting bored. The juices are 500ml and are quite thick, while the coconut milk's fat content makes it a really satisfying treat.

1. Start of the day

The day starts with the High Potency Kefir (Life shot 200) loading up with over 200 billion diverse natural multi-strain cultures trailblazing deep in your gut. After consuming this bottle first thing in the morning you are told not to eat or drink anything for 30 minutes.

 

2. Start of the day to - Lunch time

Drink 4 x 126g bottles of Rhythm Pure Coconut over this period keeping your nutrients intake simplistic and pure whilst the loading of the cultures takes place. I tried to drink them at timed intervals i.e. High Potency taken at 7.00am, Rhythm Pure Coconut 126g at 8.00am, 9.00am, 10.00am and 11.00am. Sip on the 500ml coconut water during this period for rehydration. If you want, add a dash of calamansi lime juice to bring up your Vitamin C.

 

3. Lunch

Choose either the Coconut & Beetroot 500ml or the Coconut & Greens 500ml. If you feel hungry, have 30% of a Virgin Coconut Milk pouch. This is very filling and contains all good medium chain fatty acids which are good fuel for the body. The saturated fats in the pouch are Virgin Coconut Oil.

4. In between Lunch & Dinner for re-hydration

Sip on 90% of the Pomegranate Juice 500 ml for a boost of antioxidants. Save the other 10% for later.

5. Dinner

Which ever Vegetable Kefir you have left.

6. Dessert

Combine the other 10% of Pomegranate Juice with the remainder of the Virgin Coconut Milk to create a deep fruity tangy pudding that's totally natural.
 

The Rhythm cleanse even has a tasty dessert! Now, that's my kind of cleanse!

Cleanse packages can be ordered online via www.rhythmcleanse.co.uk

The vegetable kefir drinks and range of Rhythm shots are available singly or in multi-packs in Wholefoods, Holland and Barrett and Planet Organic and many other health food stores.

Health: Friendly Bacteria and ProVen Probiotic Review

Having a doctor as a husband and being interested in science and health myself new research is always a welcome topic in my household!

After years of tummy pains (all my friends will confirm how much fun I can be to travel with) I was tested for allergies and intolerances and subsequently have tried to reduce certain foods in my diet that I have been deemed intolerant to (mainly dairy and gluten/grains). I have written before about my success with the Paleo lifestyle, but honestly it’s not something that I can keep up 100% of the time. If I was able to work from home and prepare all my own meals I think it would be much easier, but alas with work, travel and inevitably socialising it becomes very difficult to be restrictive. Most of the time I just hate being a pain or sounding rude so will eat things I know I really shouldn’t as I don’t want to offend… though other times it is just because I’m in a bad mood and want ice cream!

Recently I have seen a lot of articles popping up about gut health and ‘friendly bacteria’ in the mainstream press. There’s a lot of differing evidence (which my husband would be very happy for me to cite, but I know most people would skip over), but ultimately imbalances in gut flora have been linked to all manner of complications from serious illness following prolonged antibiotic use to acne (see this month’s issue of Women’s Health), weight gain and even shyness!

Being a stickler for rigorous trials my husband is more sceptical about probiotics. However, I personally believe as I have been reducing some foods in my diet due to limiting my dairy intake (eg. yoghurt) it is worth trying to restore balance and aid my poor tummy in any way I can. Along with increasing my consumption of fermented foods such as kefir (I have been trying a coconut milk based one sold in Whole Foods) and Kombucha (fermented tea) I have also started taking ProVen Probiotics.

ProVen Adult Acidophilus and Bifidus 25 Billion* contains Lab4, the most comprehensively studied group of friendly bacteria of any product in the U.K. These studies conducted in Cambridge, Sheffield, Swansea, Southampton and Cardiff suggest that ProVen Adult Acidophilus and Bifidus 25 Billion provides real benefits in supporting digestive and immune health. As well as 12.5 billion viable cells per capsule they also contain Vitamin D3, C, Calcium, Zinc and Selenium.

So far they have been really easy to take (some vitamins make me feel a bit queasy). I have been taking one or two capsules after my breakfast each morning and even if it is just a placebo effect feel like my tummy is happier already! Either way I am very happy to undertake this experiment on myself and see if I feel a difference!

Have you ever tried taking Probiotics? What are your thoughts on them?

Health: Reusing Plastic Water Bottles? Why I Switched to Glass...

One of the health mantras hailed as the cure of all ailments is drinking plenty of water. We hear this advice over and over from health experts to celebrities bestowing their tips for glowing skin. Personally, I have always been someone who drinks a lot of water and while I try to be conscious of waste I have to admit that I often buy bottles of water while I am on the go. I know that these are bad for the environment so I do try to reuse them whenever I can and often keep them on my desk at work and refill a few times a day. However, after 2 rounds of stomach flu followed by a cold all within one month I was determined to do a little overhaul of my habits, as something was definitely not right!

As my husband is a doctor he is usually very dismissive of my (albeit non life threatening) ailments, but even he agreed that being ill so often given the fact I eat well, exercise and generally try to look after myself was not normal. As I read science at university we often discuss new articles at home so when he mentioned some studies on plastic water bottles it prompted me to think that I had really been trying to drink even more water to flush all the toxins out after being sick for most of the month. So I decided to have a quick look to see if any of this could be contributing…

First off I have to mention that there have been a number of hoax stories floating around the internet about water bottles giving you cancer, but these have no scientific basis – as summarised on the Cancer ResearchUK website.

There has been some concern regarding Bisphenol A (BPA) in bottles made of polycarbonate as it has been linked to numerous health problems. There is disagreement regarding BPA’s safety as some studies have shown correlation of higher levels of BPA and miscarriages, but this does not necessarily show causation. If you've noticed the little arrows stamped on plastic items with numbers inside, the number to look for here is 7. Although not all plastics labelled "7" contain BPA, it's still a good identifier, as are the letters "PC." Either way, I would prefer not to take the chance, especially as it’s easy to make the switch to naturally BPA free glass!

Other than the plastic itself I found out that bacteria multiply super fast in plastic water bottles, especially as their shapes (narrow spouts) make them hard to clean effectively. This isn’t necessarily because of the plastic, but as most water bottles are designed for single use their shape tends to make them perfect for bacteria to grow quickly.

I have therefore decided to switch to glass water bottles and have recently purchased an Apana glass bottle with a silicone mesh (from Tk Maxx ) that works perfectly! It looks great, is super easy to clean and holds a lot of water so I can stay safely hydrated. Let’s hope it helps!


What are your thoughts on plastics? Are you conscious of reusing plastic water bottles? I would love to hear you thoughts on this topic!!

Fitness: Metcore at Form Studio in Notting Hill

When I heard that a new fitness studio opening in Notting Hill was promising to be a 'one stop shop for your fitness everything' I signed up straight away! Last Sunday I popped down to the Form studio with high expectations and I was not disappointed.

(spot the tangerine blogger ;p)

The brand new and exclusive workout concept METcore takes reformer Pilates to the next level in a dynamic 50 minute workout. Designed to fit perfectly around your busy lifestyle, the classes are specifically structured to make the best of your precious time by combining the strength training of Pilates with HIRT (High Intensity Resistance Training).

At the heart of the METcore workout, Form Studios is proud to be the first London fitness studio to introduce the MOTR - an innovative and versatile piece of fitness equipment, proven to challenge the core muscles more intensely than any other form of Pilates.

The class began with a warm up using the MOTR to get us used to balancing on the large tube. This was then kicked up a gear as we began to do more dynamic movements such as squats and lunges while maintaining balance. Following this we incorporated the straps attached to the side of the MOTR to get a full body work out. One of my favourite moves was a sumo squat with one leg on the MOTR followed by circling your arms up above your head with the straps as you push up to stand tall and raise one leg up sideways (like a star jump). This one definitely helped to get my heart rate up! Other moves included donkey kicks with one knee on the MOTR and your foot in the strap to provide resistance and side leg lifts and circles, which burned so much (happily letting me know that even the laziest of my muscles was engaged).

While many movements concentrated on the arms and legs the challenge of balancing on the MOTR was great to make sure the core was involved at all times. This was not your average Pilates class, and though I recognised the foundation of some of the movements being on the MOTR made it that much more fun and challenging. This section definitely works to improve flexibility, build strength, develop control and endurance, improve coordination and balance. The emphasis is on alignment, breathing and developing a strong Powerhouse (core). As someone who has had a myriad of back problems I found these extremely helpful, especially as my form was gently corrected to make sure I was well positioned.

The last part of the class was the SPEED 8 cardio blast incorporating High Intensity Resistance Training (HIRT). This section lasted 8 minutes - 40 seconds of maximum intensity exercise, followed by 20 seconds of rest, repeated non-stop 8 times. This form of exercise is scientifically proven to boost aerobic and anaerobic capacity, more than an hour of steady cardio. The bursts of intense, fat burning, cardio conditioning exercises used the SkiErg (Nordic skiing simulator), TRX (suspension training), and Kettlebells (functional training). During this period not only do you get an amazing, fat burning cardio boost, but your body will also receive an all-natural, anti-inflammatory, anti-ageing chemical release! A powerful cocktail of all natural hormones that rebuild and repair your body and brain. Sounds pretty fantastic!

I was lucky enough to have Elissa, the founder of Form, taking our class. Apart from being absolutely stunning she is a wonderful teacher. Most of us were novices and she made sure to show us each move in detail, while being super enthusiastic and really encouraging. Due to my awful sense of balance I struggled with a few of the movements and Elissa was really helpful while getting me back on track. She gently corrected our form when we needed to lift a little higher or go a little deeper, but she made us feel like we were doing really well throughout with her constant encouragement. One of her favourites being 'You look gorgeous girls' which is very far from what I am usually told while working out and sweating, but it definitely helped to keep me positive and try that little bit harder!

I would love to return to Form for more classes as I really felt that I had worked muscles I hadn't worked before in my normal gym routines. I also really enjoyed Elissa's guidance and found her to be extremely inspiring and motivating! If you are interested in trying out Form I would definitely encourage it... especially as your first class is free so there is absolutely nothing to lose!!

Paleo (gluten/grain/sugar free) Carrot Cake Recipe

Since adopting the Paleo lifestyle (80/20) and paying more attention to my food intolerances I have found it pretty easy to adapt most aspects of my everyday diet, but it has been far from simple when it comes to desserts. I have an extremely sweet tooth and find that most 'healthier' dessert options simply lack flavour so have let many decadent treats slip back into my meals. Often, I feel that after a healthy day of nutritious meals I undo much of my good work with a dairy and sugar laden dessert in the evening. So, last week I decided that I was going to make one of my favourite cakes in a paleo(ish) way – no grains, gluten, sugar (but I couldn’t resist a little dairy). I surprised myself (and especially my hubby) with how well it turned out. He is incredibly suspicious of any healthy versions of traditional recipes, but he loved this one as it simply tasted like a delicious carrot cake! Success!!

I am not terribly competent in the kitchen so I have made this recipe super easy to follow.  You can easily substitute various things and I have put in links for more tricky ingredients that I wasn’t able to purchase in my local supermarket.

Serves 6-8

• 3 raw carrots (peeled and grated)
• 12 tablespoons Dark Agave Syrup (you can also use Maple Syrup or Coconut Nectar)     
• 6 tablespoons (sifted) Coconut Flour
• ½ tablespoon of ground Cinnamon
• ½ teaspoon of Baking Soda
• ½ teaspoon of Sea Salt (or ground pink Himalayan salt)
• 5 Eggs
• 6 Dates (I love Medjool dates and these are my absolute favourite)
• 1 tablespoon Vanilla Extract
• 100ml (melted) Organic Coconut Oil
• 150g Cream Cheese
• 50g Creamed Coconut
• 1 tablespoon (grated) Ginger Root
• Handful of Walnuts

Here we go:  

1. Peel and grate 3 carrots.

 2. Place carrots into a ziplock bag and add 8 tablespoons of agave syrup  

3. Leave this to marinate in the fridge for an hour  

4. In a small mixing bowl mix sifted coconut flour, cinnamon, salt and baking soda.

 5. Put pitted dates into microwaveable bowl and add 3 tablespoons of water.  

6. Heat in microwave for 30 seconds, mash mixture with a fork.  

7. Add another tablespoon of water to the mixture, microwave, mash and stir until mixture is an even consistency.

 8. Turn on your oven (I have a fan oven and set it at 150C).  

9. In a mixing bowl combine eggs, 1/2 tablespoon vanilla extract, melted coconut oil and date mixture.  

10. Add the dry ingredients in small sections to the mixing bowl with wet ingredients.

 11. Be careful at this stage as the coconut oil may start to solidify forming lumps (especially if the room is cool). Mix vigorously, but if it’s still lumpy you can pop the mixture in the microwave for 10 seconds to help the oil melt.  

12. Take the carrots from the ziplock bag in the fridge and drain excess liquid.  

13. Stir carrots into cake batter.

14. Grease a baking tray with coconut oil (I also use paper for easy removal).

15. Pour the batter into the baking tray and place into your preheated oven. 

 16. Leave to bake for 40 mins (but this is very much subject to your oven so I would recommend checking it at 30 mins and then every 5mins thereafter).  

17. Once baked remove cake from oven and let it cool.

 18. For the cream cheese frosting it is best to use soft cheese at room temperature. 

19. Combine the cheese and creamed coconut through a metal sieve into a bowl (this is the best way to get both ingredients to fuse and ensure there are no lumps while giving it a smooth, slightly whipped texture). If you are intolerant to dairy use the creamed coconut with a little Stevia or alter the cream cheese to creamed coconut ratio.

 20. Add the remainder of the agave syrup, vanilla and grated ginger to the bowl and mix well.

21. Once your cake is cool ice cake with cream cheese frosting and sprinkle with walnuts!

22. Enjoy with a cup of tea and relax!

I hope that you find this recipe useful and please do let me know if you try it out!!

Supplicity: Supplements Made Simple

With an increasing number of us being more conscientious when it comes to our health nutrition has definitely been on the front pages recently. However, the advice is confusing at best and all too often completely conflicting. We are constantly being told what to eat, and even more so what not to eat! Coupled with the heightened prevalence of allergies and intolerances this can lead to a somewhat restricted diet, even when disregarding the research that tells us our food is actually getting less nutritious by the decade (you can read more about it here) due to soil depletion, pesticide use and (dare I say it) GM! I personally have tried to decrease processed foods in my diet and eat organic produce, but my intolerances to dairy, gluten and eggs can make some meals repetitive and I always worry that I may be missing vital nutrients by cutting down on certain food groups (such as grains).

In an ideal world I know the optimal way to get nutrients is through a balanced and varied diet, but who lives in an ideal world? I certainly am guilty of burning the candle at both ends – working too much, not getting enough sleep, having too many glasses of wine… therefore I am very grateful to get a little help along the way!

Good quality supplements can be a great help as they ensure you get a top up of vital nutrients that your body needs. I always think that even if I am eating well it never hurts to make sure! However, the supplement market is so big that, just like nutrition, it can be very confusing to pick out what you need. I have bought many bottles of vitamins over the years that either stay at home, or on my desk at work, but as I am always on the go I find it hard to keep a routine and make sure I am being consistent.

Therefore, I was really excited when Supplicity contacted me to try out some of their supplements. The range is created by London-based brothers-in-law - a doctor and a health and fitness professional. They have designed Supplicity to make supplements super easy to use and fit into a busy lifestyle with little commitment required by splitting your bespoke supplements into labelled daily strips, which you can easily travel with!

I chose the Mojo* daily essential energy box, which contains B Vitamins, Vitamin C, Zinc, Omega-3 and Korean Ginseng (used for thousands of years to enhance cognition and stamina). The carefully selected vitamins and micronutrients have been blended to create a daily supplement that aims to leave you feeling energized, stronger and recharged. I felt that in these cold months my energy was definitely lacking and rather than rely on caffeine I wanted a more healthy alternative.

The Mojo box arrived through my letter box and has been the easiest thing to add to my daily routine. As the 3 supplements for each day are labelled in individual strips I can easily pop them in my bag in the morning or take a couple of strips with me when I go away without having to lug multiple bottles from work to home or fuss about with plastic containers. It also helps me to keep on track if I miss a day! I take mine after breakfast as recommended and have definitely felt the difference.


Each Supplicity box contains a 28 day plan with plans starting from £18 a month and your first month is free! Let me know what you think of this plan and if you are interested in trying them out for yourself!

Fitness: Psycle Review

In my quest to keep fitness fun and exciting I am always looking for new classes to try out so last week I popped into Psycle to see what all the hype was about! First of all I must mention that I am not a spinning pro. I attended a few sessions at Cyclebeat two years ago and the odd spinning class at my gym, but I have never been a hardcore spinner as I was concerned about overdeveloping one muscle group and just building my (already sizeable… thanks mama) thighs. Psycle, however is a totally different approach to the spinning sensation!

The Psycle workout is specifically designed to strengthen the body's core and tone key body parts whilst burning maximum calories. Light hand weights are used to tone the upper body whilst movement out of the saddle increases the engagement of core muscles and raises the heart rate. Everyone is given cleated shoes to wear, which promises to increase the connection between the leg and the bike, engaging the hamstrings and glute muscles resulting in lean, toned legs - and no big thighs (hooray)!

The music in the class is also a major element. I always listen to music when I workout so I loved it when the lights were turned down and the tunes turned up as it really helped to just get lost in the music and forget how hard you were working. The playlists are tailored for each different class making sure they are suitable for the time of day and week. As my session was on a Thursday night it was very much a club soundtrack - pushing us faster and faster into the weekend.

One of the things that makes Psycle stand out from other spinning classes is there is no competitive element or performance measurement. There isn’t even a resistance gage on the bikes! At Cyclebeat there is a leader board that plays to everyone’s competitive natures and the instructor gives recommendations of resistances for different tracks, but at Psycle novices and conditioned athletes can ride side by side, getting what they personally need from their workout experience. I would say that I fall somewhere in the middle… there are certain things I am not competitive about, but when it comes to sports I think a little competition is very healthy, especially when competing with yourself! Therefore, I do like to know my resistance and wear a heartbeat monitor to see how hard I have worked and try to use this to push myself further next time. Others may be happy feeling like they have done their best and not worrying about the stats and Psycle works perfectly in this case!

I really enjoyed my first Psycle class, despite the simple fact that I found it so much harder than I thought I would! Most of the 45 min class was spent out of the saddle with a lot of pumping in the arms, which was not something I was used to. It really helped to work my arms, shoulders and core and I truly felt like I had an allover body workout afterwards. As I normally do weights and a bit of cardio the repetitive pulsing and holding a lot of weight on my arms for longer periods was definitely a challenge. However, the music really helped with my endurance and I found that as long as I stayed with the beat it was easy enough to follow! The instructors (I had Becky) are super enthusiastic and really motivational, which was another big help!

The studio itself was great. The changing rooms were clean, with good sized lockers and lovely ila products. Though if I’m completely honest as mine was a full capacity evening class I could have done with a little more bench space to get myself sorted, so it’s worth arriving a few minutes early if you can. I loved the fact that the cleats are provided as it saves you lugging around trainers all day and I felt so much more secure on the bike (especially with all the movement out of the saddle) knowing that my feet were not going to slide off. The cycle studio is crammed full of bikes and does look a little intimidating, but with the lights down low it’s easy to forget about everyone else. Despite everyone working away the studio still felt cool and air conditioned and even had a fresh scent (lemon grass maybe), which definitely made a change from my normal gym and I very much appreciated! Though this may have been aided by the class being 90% ladies too…

Overall, I really enjoyed the Psycle experience and would recommend it for anyone looking to add variety and fun to their workout. My silly heart rate monitor decided to die half way through, but I estimate I burned at least 500kcal in the 45 minutes session.

Have you ever been to a Psycle class? Are you a fan of spinning! I would love to know your thoughts!!

Fitness: 1Rebel Review

After hearing a lot of buzz around the opening of 1Rebel I was not one to shy away from the challenge. I was compelled to try out the new fitness revolution for the modern age, especially with one of the studios so close to my office. I was excited to see that when you sign up online 1Rebel offers you a complimentary 1st session to try their service. As I already pay a hefty gym membership I really appreciate offers like this as it lets me review the experience before having to commit, which is perfect as the whole thought process behind 1Rebel is a modern approach with no subscription or membership fees. All you do is choose a package (a number of sessions) and use these up as you wish (though of course the more sessions you purchase the more cost effective it is).

I opted for a 30 minutes lunchtime full body Reshape session. Although these sessions are short (given all the classes are the same price) they do come with an added benefit of a Roots and Bulbs lunch or juice, which is ideal for me when popping out of the office!

I attended the 1Rebel studio on St Mary Axe (almost opposite the Gherkin) and after being given a large towel and chilled bottle of water on arrival descended to the changing rooms and studios underground. The changing rooms are among the best I have seen – smart, roomy lockers with no keys needed (and definitely no £1 coins in sight), modern brass accents, plenty of mirrors, GhD appliances and clean showers with a good range of complimentary products. I was impressed!

The Reshape class studio is split into work benches (with weights underneath) and treadmills (these were fantastic and so easy to use). We only had 4 people in our class so we had one each, but the idea is when classes are full people alternate between benches and treadmills. I understand that space in the City is at a premium, but even with so few people I could imagine the studio getting pretty full. For me personally the mat space between the benches was a little small. I wouldn’t like to be doing inchworms face to face with anyone so I would have preferred a little more room (though I appreciate I have been somewhat spoiled by my home gym where I usually have a whole area to myself). 

With one instructor keeping an eye on people using various equipment (and in club style darkness) I think it may be easy to get lost in a full class, so I wouldn’t necessarily recommend it for complete beginners. If you are just starting your fitness journey and need to learn basic exercises with good form I think this class may be confusing as it is very fast paced. However, as I had done all the exercises before I felt pretty confident – it was still a challenge, but having learned the correct way to do them my main test was to repeat or hold for the right amount of time. As we had a small class we had plenty of attention and encouragement from the super energetic Melissa, but I guess it just depends on the popularity of your session!

Throughout the class we switched from various programmes on the treadmill (warm up jog, run, sprint, incline sprint and dynamic mode of pushing the treadmill yourself to pick up speed) to plyo work such as squat jumps, weights such as bench press and lunges with dumbbells, cardio building burpees and core strengthening dynamic planks and leg raises. The class was mainly HIIT with short rest periods so my heart rate was up throughout the full 30 minutes - burning 350 calories. Melissa was fantastic at giving us tips or encouraging us to run that bit faster or hold that plank a few seconds longer and the loud music and club atmosphere kept it fun!

After a quick shower and change I grabbed my complimentary Roots and Bulbs lunch and was back in the office with a nutritious meal, a rush of endorphins and more than a slight flush to my cheeks!

As someone who works out regularly I think these classes are great fun and a fantastic way to get a quick workout in during the day, especially if I have evening plans. I find that exercise is absolutely the best stress relief and even after 30 minutes you feel the difference. 1Rebel has fabulous facilities and a super convenient location if you work in the City and I would definitely recommend checking it out whether you are looking to shape and tone up for the summer, or fit in some exercise around your busy day without giving up your evenings or having to get up at the crack of dawn. There is also a Rebel Ride class if you are a fan of spinning. There’s nothing to lose as the first session is free!

There are various offers available at this introductory stage if you want to purchase sessions…

If you mention my name you can get a 20% discount off either a 10, 25 or 50 pack on the website using the code IWANTMORE. Alternatively there is a special offer where you can get 20% off 50 sessions and £200 worth of Charli Cohen sports-luxe range with the code 50shades.


Let me know if you try it and what you think of 1Rebel. You never know... I may be on the treadmill next to you next lunchtime!

Review: Barrecore and Reformer Pilates

As many of you know over the last year (or two) I have really found my love and motivation for fitness and exercise. Going from not even owning a pair of trainers to working out 5 times a week I am now trying to settle into a manageable routine that I can enjoy without feeling time deprived, while keeping my new found level of fitness and shape. With working long hours alongside a host of other commitments I do sometimes struggle to find balance. I know many people say they feel guilty if they do not exercise, but since I have learned to enjoy it I genuinely miss it if I don’t and have to confess that I have turned down social invitations in favour of a gym class… honestly I find Zumba on a Thursday night a much better stress reliever than a glass of wine (or 3) in a cramped City bar and it definitely leaves me with a much clearer head on Friday morning.

So with this in mind I have tried to expand the type of exercise I do, especially now we are in the depths of winter and going outside is just not an option for me (although I have signed up for my first 10k in Feb... madness). Often if you do a particular exercise repetitively your body does adapt so you may no longer feel the benefits. I definitely noticed this when going to the same weekly gym classes so I am trying to change up my routine to keep it effective, challenging and fun. In the last week I have tried both Reformer Pilates at Klinik  (Liverpool street) and a barrecore class at their new Chiswick/ Turnham Green studio.

Barrecore – Having heard so many fantastic things about barrecore (if it’s good enough for VS models!) I was super excited to be invited to their new Chiswick studio to try out one of their classes with Niki the founder. Barrecore is an innovative type of class that integrates the fat-burning format of interval training with static stretches after each major muscle is worked. The changes seen through barrecore are the results of working and exhausting all muscle groups and subsequently stretching the muscles for relief. I wasn’t sure exactly what to expect as my ballet training finished pre teen (being 5’10 definitely didn’t help), but I knew that it wouldn’t be easy as I am extremely inflexible and often struggle with touching my toes, let alone anything more acrobatic!

Before I share my experience I have to confess that this class was more challenging than I had envisaged, but I absolutely loved it as it was such a different way of exercising and a huge eye opener! The class concentrated on very small, repetitive movements to try and exhaust specific muscles. It is a sheer case of determination in those last few minutes, and definitely as much of a mental exercise as a physical one, as your muscles start to burn while you have to carry on ‘pulsing’. A lot of the exercises are done with a small rubber ball to help you really squeeze and tone. One of my particular favourites was what I would call a reverse sit up where you use your core to push back into a ball placed midway under your back, rather than curling and pulling yourself up. It felt quite strange, but I could definitely feel my stomach muscles working in a completely different way to regular crunches. Some of the exercises done at the bar were fun, but also very challenging, such as attempting a standing split while balancing one hand on the ball on the floor and pulsing your raised leg outwards. I have no shame in admitting this was not one that I came even close to achieving, but it was fun trying and I imagine it would be extremely rewarding to see how quickly you can progress after a couple of classes!

(Niki and me after our class)

Niki was a fantastic instructor and to my amazement did all the exercises with us while also correcting us if we got a little tangled along the way. She looks absolutely incredible, toned yet very feminine, which is exactly what barrecore hopes to achieve. I definitely felt the burn throughout many of the exercises, but though I was a little sore the next day it was not at all debilitating and I felt that I had worked areas that many regular gym visits don’t target (such as the inner thighs). I will definitely be returning to barrecore in the future as it is such an effective exercise that perfectly compliments my existing routine.

Reformer Pilates – I had tried reformer before many years ago at Bootcamp Pilates in Fulham. However, this was before I had any fitness capability and to say that I struggled was a major understatement. As I have a variety of back problems keeping alignment and balance is a real challenge for me. I therefore decided to concentrate on my stability and having now done mat based Pilates once a week for the last year and a half I felt I was ready for the challenge. Plus the first class at Klinik is free so there was nothing to lose! 

I found the beginner class at Klinik really fun as it had quite a slow pace, but still let you work specific muscles well. Many of the exercises were similar to those in regular Pilates, but of course with movement on the machine, which used the muscles in different ways. I also loved the fact that some exercises that I wasn’t able to do well because of my back were doable on the reformer due to the counterbalance of the springs. It was a good way for me to practice without having to hold my whole weight (eg. while lowering your legs straight down and keeping back flat in the supine position).  It was also a great way to stretch and I particularly felt it in my hamstrings, which are always super tight.

While I enjoyed the reformer class and will definitely try to progress to the more advanced classes in future I would stress that the best way is to start with Pilates on the mat, work on your core and stability, before moving on to the reformer. I discussed this with the teacher and he was very clear about his views following the many beginner classes he had taught. If it is your first time trying this kind of exercise you may find it near impossible to get the correct alignment while moving using the pulleys and therefore may not get the intended benefits. He said that it wasn’t about strength or fitness, but mostly core stability and just knowing how to keep your back in certain positions, which takes some practice. However, if you are familiar with Pilates and have a good base to work from I think Reformer is a fantastic addition to your routine. It’s such a fun and dynamic class and I can’t wait to try it again! Frankly I always feel that if I can do a class with my lack of coordination and horrendous back problems anyone can!

 

What are your favourite ways of keeping fit and healthy? Have you ever tried barrecore or Reformer Pilates? I would love to hear your recommendations of new classes to try!