MY ULTIMATE BREAKFAST

I want to share with you my absolute favourite breakfast recipe, which is so nutritious, filling, energising and delicious!  And it is so incredibly easy and quick to make!

My recipe is gluten, sugar and dairy free and filled with ingredients that are high in protein, omega-3 fatty acids, fibre and B vitamins, all of which are so important for the healthy functioning of your body and keeping you full until lunchtime. Blueberries are the ultimate super fruit due to its high concentration of antioxidants and oats are some of the best complex carbohydrates around as they contain lots of fibre which keeps you full, lowers blood cholesterol and stabilises blood sugar.

Ingredients:

1 cup of gluten free oats

½ cup of blueberries (and/or half a banana)

1 teaspoon of maca powder (Organic Burst is the best)

I teaspoon of chia seeds

1 teaspoon of flaxseeds

1 teaspoon of pumpkin seeds

1 teaspoon of sunflower seeds

1 tablespoon of coconut yogurt (Coyo is SO delicious)

1 cup of hemp milk (or Almond milk or Oat milk – whatever you prefer!)

All you have to do is put all of the ingredients into a bowl, give it a good mix and voila!

ORGANIC, HEALTHY MEAL PACKAGES TO HELP YOU LOSE WEIGHT

Vereo and Chloe's Pilates have collaborated to create delicious, organic meal packages for clients looking to lose weight in a healthy way. All meals are gluten, dairy and sugar free and made with fresh, local produce.

Book your meal package through Chloe's Pilates and you will receive a 20% discount!

Prices:

1 day - £35

7 days - £200 (£28.57 a day)

Delivery is to your home or office every weekday morning with all weekend meals arriving on the Friday.

Examples of what’s in your box!

• Scrambled egg whites, kale, butternut squash and pumpkin seeds
• Smoked Salmon, apple & pumpkin seeds in seaweed
• Chia seed porridge made with goji berries, flaxseeds and maca.
• Thai red chicken curry
• Quinoa salad in seaweed rolls
• Roasted sweet peppers filled with beetroot, carrot, sundried tomatoes with a basic dressing
• White radish, cucumber and celeriac salad with seeds
• Broccoli, pea and basil soup
• Quail eggs and celery salt
• Spicy chopped prawns and vegetable quinoa
• Poached rhubarb with a pecan spread
• Vereo ‘Slaw’

EMAIL CHLOE@CHLOESPILATES.COM TO BOOK IN NOW!

GUEST BLOG BY NIKI REIN - FOUNDER & CEO OF BARRECORE

Niki Rein is the Queen of the BURN!  Here she explains the importance of resistance training using only your body weight……

"Resistance training builds lean muscle, improves bone health and increases your cells uptake of insulin making us lean fat burning machines.  A lot of times the thought of resistance training scares people, especially women, as they think they have to go to an intimidating gym and lift heavy weights and create big, bulky muscles.  Fret not. You can gain all of the benefits of resistance training without bulging biceps and without grunting like a 'beef-cake' bodybuilder.

Exercise methods such as Pilates, Barre and other dance based techniques are fantastic ways of looking feminine and strong.  In barre fitness and the focus in classes at my studios, barrecore, is a deep muscle burn-out in every exercise using using mostly only the body's own weight as resistance followed by a deep stretch to relieve and lengthen the muscle. Our bodies weigh a lot and create enough resistance for a strong and lean physique in a very short amount of time if performed efficiently.  In barre, we aim to challenge balance as well as fatigue multiple muscle groups at once for one of the most effective and efficient resistance training workouts.  

Here is a couple exercises you can do at home.  No props needed...just your body weight!

Wide Second for a Lifted Bum-

Stand with your feet wide and toes turned out (Wide Second Position). Keep torso vertical as legs bend and thighs are parallel to the floor. Flex toes off the floor (this helps activate the gluteal muscles).  Lower hips one inch more and hold for a moment then lift one inch back to start and immediately lower hips an inch and hold.  Repeat 25-30 times and then pulse one inch up and down for another 25-30. Added Challenge: Stretch arms as wide as possible at shoulder height and flex palms for deep shoulder engagement whilst performing the entire set.

Single Leg Lifts Long Legs and Flat Abs-

Stand in 'Small V' or a narrow ballet 1st Position with heels touching and toes split 4 inches apart.  (Option to place one hand on a wall or back of chair for more support).  Lift and extend your right leg straight in front of you whilst keeping the left leg slightly bent.  Make sure the right leg is perfectly straight flexing the quadriceps, pointing the toes.  The knee will naturally turn out slightly.  Pull waistline in and lift leg one inch higher and hold for a moment before lowering back to start and immediate lift back up one inch.  Repeat 25-30 times.  Then, holding the same position, flex foot and slightly bend knee then press leg as straight as possible and repeat 25-30 keeping leg as high as possible.  Repeat sequence on the left leg.

Added Challenge:  Reach arms straight overhead whilst performing the entire set."

Niki Rein - Founder & CEO of barrecore 

www.barrecore.co.uk

https://twitter.com/barrecore

BUM BLAST

With bikini season around the corner, we need to start toning our bottoms! Here is a great one to start with:

Leg lift & lower

o  Get onto all fours with your knees under your hips and hands under shoulders.

NOTE: draw your belly button up towards the ceiling to support your lower back throughout the whole exercise

o  Stabalise your shoulders by pushing your chest away from your hands and squeezing the little muscle under your armpits.

o   Extend one leg behind you with your foot pointed and lift the leg just above hip height by squeezing your bum.

NOTE: think about lifting your knee before your foot.

o   Lower the leg back down slowly and controlled.  Continue to lift and lower for 20 reps. 

o   On the final one, lift your leg up to the top point, flex your foot and pulse your heel up towards the ceiling for 20 counts.  Alternate legs.

GUEST BLOG: Easter Fat-Burning Chocolate pudding by Natalia Otero-Sancho

EASTER Fat-Burning Chocolate Pudding

 This fat-burning chocolate pudding is high in fibre  healthy fats, protein, and low in sugar, with ZERO artificial sweeteners and NO added sugars!

(This recipe will make about 2-4 servings and is a great healthy dessert or late night snack)

•   1/2 of a ripe avocado (soft to touch)

•   approx 3 tablespoons of almond butter (preferably raw if possible)

•   approx 1/4 cup of unsweetened almond milk or coconut milk.

•   2 heaping tablespoons of organic cocoa powder

•   1/2 teaspoon of vanilla or cinnamon.

•   1 packet of XYLITOL (or enough to your desired sweetness level)

•   1/2 to 3/4 of a scoop of SLIM&SASSY whey chocolate protein powder (http://www.mydoterra.com/chloespilates/)

•   just a small pinch of Himalayan salt.

Put the avocado and almond butter into a bowl and mash together with a fork until smooth.  Then add all of the other ingredients into the bowl and mix together vigorously until all is mixed and smooth. 

If everything went right, the consistency will be similar to pudding... except normal pudding makes you FAT with loads of sugar!  This pudding HELPS you to burn fat, control cravings, and satisfy your body's need for micro-nutrients, protein, healthy fats, and fiber.

If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more moisture until the consistency seems right.

If you want to get a little wild and add some more nutrient-rich additions, feel free to add some chopped pecans, chia seeds, rice bran, or walnuts at the end.  And it tastes great to top this dish with some sliced strawberries!

Natalia Otero-Sancho

http://www.chelseanutritionist.com

Affirmations & Loving yourself

Eating sweet can be healthy!

Following my recent newsletter on Sugar, I want to introduce you all to the creators of some of my favourite pudding recipes. These nutritionists and bloggers have taught me that eating sweet can be healthy!

My New Roots 

Hemsley and Hemsley 

Saskia Gregson-Williams 

The Detox Kitchen 

Honestly Healthy 

Deliciously Ella 

Jenna Zoe  

Nutrition Stripped