Saturday, 28 June 2014

PILATES IN THE PARK

Pilates in Chelsea
I was extremely honoured to teach at Pilates in the Park last weekend, the launch  of SecretUrban Escape.  It was such a special morning and met some lovely people.  After my fast past and dynamic Pilates class (we definitely felt the burn!), we sat in the grass munching on delicious delicacies created by The Detox Kitchen and listening to Natasha’s beautiful voice while she strummed on her guitar.  The Detox Kitchen offered Berry & granola pots, roasted butternut squash brown rice risotto  and cleaning green juices – all perfect for refuelling after my class. Here are a few pics….




Secret Urban Escape is the brain child of Tash & Iris who both fell madly in love with the idea of creating new and exciting lifestyle pop up events in London.

As Londoners they realised how lucky they are to live in such an amazing city, yet it’s so easy to get stuck in your ways and fail to make the most of it. They believe life is for living, and both feel passionate about creating exciting and fun events to experience London in a new way.


With Secret Urban Escape they offer mind-blowing pop up lifestyle events at unique, unusual and extraordinary locations throughout London, designed to re-energise, inspire and wow you. Their next events are listed here……


Wednesday, 18 June 2014

GUEST BLOG: 3 Tips for your dream ‘perky’ booty & 20% off all beauty & massage treatments at DUO, Chelsea


You jog, attend aerobic classes and do butt squeezes during ‘Desperate Housewives’ and yet your ass looks distinctly “upset” as oppose to “perky”.
 
Women of the world can be united in the common dream of possessing a round firm butt as well as Brad Pitt on delivery.
Their reasoning is mostly aesthetic but it should be noted that training to create fully functioning gluteals improves performance as well as potentially improving injury prevention. Let us focus on the aesthetics for now.

Below are 3 tips to a Kick-ass derriere  

Get connected 

You cannot 'firm-up' what you do not contract. Due to sitting down for long periods of time we have lost a strong neural connection to our “money-makers”. 

If you want an ass that does not quit you first have to get it to work.

Simply start contracting your butt whenever you can – at the office, walking up steps, hanging out with friends, during meetings, watching episodes of Breaking Bad and most importantly of all, during exercise. 

Take the A-Team Challenge: A is for ass 

When you can contract your butt cheeks at will, individually and to the theme tune of The A-Team, like most men can contract their chest or bicep muscles, you are very close to the promise land. 

Exercise your ass off...I mean ON!

Split squats, step-ups, hip bridges and hip thrusts are fantastic for the glutes. This is not a technique based article and plus I am a little fatigued from all the butt clenches I’ve been doing whilst writing this article so no in depth explanation, but here are a few videos to get you started.


Stretch, contract and repeat

When the glutes are in a stretched position, for instance at the lowest position during a squat, split squat, step up and deadlift it is prime time to contract the glutes. 

The more you stretch a muscle the more you can contract it.  

This is why it is so important to perform good technique with full range of motion. 

Ass of an athlete, but which one?


Sprinting is intense, productive and creates an ass you can be proud of. Frequent jogging for long periods of time is ludicrously pointless and time consuming. If you jog on a treadmill the situation is made even worse. The butts of amateur joggers are in general heart shaped.

To add the proverbial cherry on the cake, endurance training lowers T3 acutely and chronically possibly leading to less energy and increased fat storage.

Walk, run, sprint or push a sled but leave jogging for somebody else. 

A rule of thumb when running is: if you can go longer than 20min than it is not intense enough. 
Summary:
1.    Get connected to your butt. Learn to contract the muscles that you want to work.
2.    Contract glutes in a stretched position during exercise and use full range of motion.
3.    Don’t waste time with long distance jogging. Use shorter intervals of training with runs, sprints and sled work

DUO are offering all Chloe's Pilates readers 20% off all beauty and massage treatments! 

Friday, 13 June 2014

Shepherd's delight….

I love living in London it's buzzing with life an full of surprises. With trendy new restaurants opening up all over the place, fantastic markets and beautiful parks we are spoiled for things to do. Every now and again though it all gets a bit too much and some time out of town can do us all a world of good. Fancy a break that's slightly different from the rest? 


Head to the Shepherds Huts Retreat in Somerset. Two and a half hours drive from London and you'll find your own little hut waiting for you. Inside you'll find a cosy setup with a double bed, kitchen, bathroom, games and DVDs.  Outside there's a lovely lake with ducks a plenty and your very own little garden with BBQ and a fire pit. You won't want for anything and the complementary marshmallows for toasting on the fire are the icing on the cake.







 
From Shepherds Huts you're perfectly placed to get down to the stunning Dorset coast. We ate fresh seafood at the world-famous Hive Cafe in Burton Bradstock, walked the coastal path 8 miles from Bridport to Charmouth and treated ourselves to clotted cream ice creams in Lyme Regis.



So, if you feel like you need some clean country air and downtime, get yourselves down to Shepherds Huts. I couldn't recommend them enough.






Tuesday, 10 June 2014

Nutritionist, Natalia Otero Sancho's healthy habits….



1)    Start the day with a squeezed lemon or DoTerra lemon oil in warm water to kick-start the gastric juices, digestive enzymes and to alkalize you body pH. EVERY MORNING ON EMPTY STOMACH!!!! A pinch of cayenne pepper can be added to enhance the benefits of the lemon and speed up your metabolism.

2)    Avoid processed sugars made from cane, beet and corn but you can still enjoy naturally occurring sugar such as low glycemic load fruit. Most summer fruits are LGL so we can enjoy the multiple health benefits of berries, nectarines, peaches and watermelon. In moderation raw honey, dates and dried fruit. Xylitol and Erythritol are not artificial sweeteners and can replace sugar with just a little impact in blood sugar
3)    Fast every day without making any effort. Fasting 12 hours between dinner and breakfast (Dinner pm and breakfast 7 am) gives a break to the liver improving its detoxifying function and allowing the body to eliminate dying cells and regenerate new ones. Taking supplements such as Liver Detox (medicinal mushrooms, milk thistles and chlorella), Sugar Balance (alpha lipoic acid) and Pure Way – C (fat soluble vit C) by TIERRA (available at Lomax) for 30 days will help boost efficiently your Detox. Green Tea Extract by TIERRA will speed up your metabolism to help weight loss as it is a great anti-ageing and cancer inhibitor. 
4)    Drink a super green juice or smoothie every single day to help your liver get rid of your toxins. You will get all the nutrients and enzymes of the greens, and maintain an alkaline body pH. If training very early try a supergreen juice with some protein such as cordyceps booster, ground chia or flaxseeds and having a healthy balanced breakfast afterwards such as quinoa or Jumbo oats with almond milk with some berries, a handful of raw nuts or mixed seeds/ 1 egg with crudités and 1 slice or sourdough bread…).Depending on your training and aims your needs will be different.
5)    One of my favorite simple super green juice: 2 handfuls of organic spinach, 1 fennel bulb, 1 large cucumber, 1 lime, 2 leaves of basil, 1 g of cordyceps, 1 teaspoon of chia seeds. Whisk apart in a little bit of cold water with a Japanese bamboo whisker  a teaspoon of matcha green tea powder to obtain a frothy juice a nice consistency, then pour juice.

6)    Best antiaging habit: “Adopting the right attitude can convert a negative stress into a positive one” says Dr Hans Selye. Exercise, clean diet, good quality sleep and a good laugh!! Lifestyle support by TIERRA apart of being formulated with medicinal mushrooms, also contains pan ax ginseng, which acts as a nervous system modulator

7)    Stop drinking with your meals. Drinking liquids during your meal dilutes your naturally occurring digestive enzymes and stomach acids which makes it harder to breakdown food. Digesting properly is crucial for health, staying slim and good mental performance.

8)    Do not skip breakfast or lunch so you do not arrive starving at dinner and, inevitably, end up overeating.

9)    Introduce more nuts/seeds and always combine protein with carbohydrate for a more even release of energy and curb cravings. For example fruit with a small handful of nuts/seeds – always unroasted/unsalted. Nut butters, hummus or guacamole with crudités are excellent options.

10) Try to finish your shower with a sequence of very cold water and hot water, 2 or 3 times, to increase blood circulation which helps flush out toxins everywhere in the body. If you can, increase the effect with a body brushing. It stings at first, but yes, you get used after a while.
By Natalia Otero Sancho

Monday, 2 June 2014

THE DETOX KITCHEN'S TASTY MONTHLY MORSELS

I'm a HUGE fan of The Detox Kitchen and am thrilled that they've agreed to  share some of their delicious recipes with us every month.  

Baked Banana & Quinoa Granola


This is one of the easiest and quickest granolas to rustle up on a Sunday to keep you going all week. It takes 5 minutes and there is minimal washing up as you can make this in the baking tray! Quinoa is a great source of protein (between 14%-18%), contains all eight essential amino acids, is low-fat, packed with dietary fibre, phosphorus, magnesium and iron. It is also gluten-free and easy to digest. The bananas gives this granola its doughy and sweet texture, make sure they are nice and ripe. We’ve gone with walnuts and raisins here but you can substitute with your nut and fruit of preference. 

Serves 4

Ingredients:
250g Flaked Quinoa
2 Bananas
A handful of walnuts
A handful of raisins
1 tbsp honey 
1 tbsp rapeseed oil

Preheat oven to 170°. 

To your baking tray, add the quinoa, walnuts and raisins. Then in a bowl, mash the bananas, oil and honey together until you have a slightly lumpy mix. Add this to the tray and using your hands combine together until you end up with a crumbly, clumpy mixture. Make sure you have your granola mix evenly distributed on the tray, place in the oven for 25 minutes. Give the mixture a turn after 1o minutes to get it all nice and crunchy.


Serve with cold soya or coyo yoghurt and fresh berries. Keeps well in an airtight container for a week. 

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