The Fruits Are Ripe for Picking! 

After almost 20 years I’ve got a garden. This is rare in London. The whole Train Heal Breathe concept grew out of me not having a garden and finding resourceful ways to connect with local green space, then sharing this with my clients.

At the same time the journey of getting fit took me though green areas in Hackney I would never have seen if I wasn’t for training like jogging or cycling.

As I grew fitter and stronger I found more parks, that gave me more activities to do like barwork, trx, olympic rings and I became stronger still. I trailed Walthamstow and Hackney marshes: meditating, stretching, yoga, running, sprint training, gymnastics, calisthenics, dancing, inversions. I’ve found almost every grassy corner of Hackney to train in.

The green space became more than just a park, it was community space, for everyone.  No social, financial, cultural barriers, if you wanna be fit and strong and beautiful you have to work for it. End of. And in that we are all connected. (Philosophically refreshing!)

Your local green space is healing. You might not be aware of it but what you will feel is a sense of img_9007calm after being outside for a few hours, weathered. Science has done the proving bit to show blood pressure decreases, anxiety levels go down, reduced insomnia, reduced depression etc

Even better if you’ve put your hands in the soil, physically connecting to the Earth (handstands, gardening) and even better still if you can put your head on the Earth like with headstands.

The discipline it took to get out into public space rather than use a private garden was tough!! There’s a lot more prep involved (warm clothes, blankets, food and drink, camera etc) and confidence. I had to grow as a person to be very independent and strong enough to get away if there was trouble. img_8846

Then, one day, I get a garden.  A wild, unkempt and beautiful with massive trees all around, the size that makes you stop, see magnitude, gasp and get perspective. Just moments away from a busy road but total peace. An oasis. Only the people who live in the houses know. This is what I love about London. Lots of hidden gems. Am in awe. And full of gratitude as I appreciate this more than ever!

The garden has been left for years. But there’s so much potential. I was sitting under the tree when I thought hold on, that’s fruit. Jaw dropped. And it looks ripe. What’s so strange is that it was like a mirage because I didn’t spot the fruit before but now that I did I could see ripe fruit everywhere?! Each branch led to more and more fruit! It was like a fairytale, I could see abundance! LOL. I couldn’t see it before but now I could, it was everywhere (hoping the metaphor might roll out into the wallet area too 🙂 )

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And even though I’ve spent as much time as possible in nature I still forget that food grows naturally. That it is free, with a little care-taking and responsibility. That, often, so much grows you can’t contain it (so you make jams and conserves).

Just reaching out with my own hand and eating what has grown naturally on the Earth felt like an illusion. Surely I need to part with cash? Walk into a building? Find a plastic container and buy the food? Be stressed? Put it in a plastic bag? Feel more struggle to get this organic freshly locally grown hand picked berry?

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So this week I discovered that there’s a plum tree and an apple tree in the garden and I’ve picked 3 containers worth of fruit already! This is worth a lot of money!! Calories = coins. And I burn a lot! So pleased on many levels; financial, nutritional, emotional…. picking the fruit was immediately calming, a form of grounding and connecting with the earth. Getting away from day to day electromagnetic energy from phones and laptops.

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The gratitude I feel for having a garden and watching it blossom from not having a garden for so long is a beautiful thing.
This space could potentially provide me with the best quality training fuel, medicine, herbs and sanctuary I could ever wish for. I can recycle food waste as compost, collect water start my own herb garden and vegetable patch (and save a lot of money on food!)

After tasting the fruits it was deep! I hadn’t tasted real food in a long time. Fresh zingy burst of vitamins, real flavour!!

If you want to book personal training session online or in Olympic Park Village/Hackney:

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The Breakfast Smoothie

This is exciting! I’ve found the perfect smoothie! It’s taken a long time to negotiate my way round synthetic protein shakes, whey formulas, vegan powders and even home made protein formulas etc etc.

I’ve found a recipe that combines both home made smoothie ingredients with a delicious protein blend (from several vegan sources) with just a small amount of whey (most whey protein powders are 100% whey). It’s called Purition fuelled by nature.


And I’ve combined it with whole food ingredients that I’ve found to be really good for fuelling training; even if you’re on a diet you need to adequately fuel exercise and that means getting the calories you’re allowed from a variety of whole food sources (whole food means the whole food, not processed or refined).

This recipe is the most natural recipe I could find that is delicious (even a little naughty), fills you up, provides lots of vitamins and minerals, tastes sweet and can be high calorie for muscle gains and advanced level training or low calorie (with half the calories) for weight loss. Either one provides high protein natural fuel to kick start your day in the quickest simplest possible way.

If you’re trying to lose weight and or do some serious training the first thing you need to do is start providing your body with adequate fuel at breakfast; med-low GI carbs, fat, protein. Protein fills you up which is why it’s become so popular lately with weight loss as well as muscle building.

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Pineapple, Mango Breakfast Smoothie

Muscle growth/pro level training recipe 1.2 ltr, 1 large blender cup (3 servings) 324 calories per serving, 9g protein: 

  • Train Heal Breathe Breakfast Smoothie75g pineapple
  • 75g mango
  • 75g oats
  • 100g organic biolive yoghurt
  • 30g Purition coconut protein mix
  • 200ml almond milk
  • 150ml water
  • 30g raw ginger
  • 2 teaspoons honey

If you’re like me and training HARD, work involves training and even your hobbies involve training you’ll be looking for healthy ways to add calories (it’s very hard to eat enough calories for high intensity training if you want to avoid processed foods and take outs). This is really easy to digest and it’s vegetarian too. (I’m almost veggie now because of these shakes and will keep progressing towards vegan).

I’ve split the 1.2 ltrs into 3 servings. For normal people one glass would be enough! I drink the whole lot 🙂 1.2 lt = 912 cals, 157g carbs, 18g fat, 15g, fibre, 27g protein, 102g natural sugar, 319mg sodium.

It’s helped me gain muscle, keep my skin soft and fuel training as I don’t need to wait for bulky food to digest before using the calories to workout and I don’t feel so tired either. As well as help me intake high calories with healthy food, it’s soft on the stomach, quick to drink and perfect for the busy schedule!

Now for the diet version.

Diet recipe 1.2 ltr, 1 large blender cup (3 servings) 177 calories per serving 8g protein: 

  • Screen Shot 2017-07-15 at 17.39.3350g pineapple
  • 50g mango
  • 50g oats
  • 50g organic biolive yoghurt
  • 30g Purition coconut protein mix
  • 200ml almond milk
  • 250ml water
  • 30g raw ginger (optional)

I removed the honey (high calories!), lowered the amount of frozen fruits (pineapple is high calorie so you could exchange for more mango to reduce calories further), lowered the yoghurt content and upped the water.

One serving is a drink that will fill you up like a snack and the full blender cup can be a meal replacement. Cal: 531, 15g fat, carbs 54g, fat 15g, sugar 12g, fibre 12g, 24g protein.

The protein mix is made by Purition Fuelled by Nature. They have lots of flavours and are all really delicious. What I like is the variety of sources of vegan protein providing loads of essential minerals and vitamins that can be missed in our daily diets in the west. So it’s not just a protein drink it’s a highly nutritious, delicious way to add healthy fuel to your diet.

It’s more expensive than the synthetic whey powders because it contains lots of quality ingredients:

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All the essential minerals that a lot of us miss in our Western diets! AND it’s these minerals that helps the body detox, relax the nerves, sleep better, balance emotions the list goes on!! The links between nutrition and mental health are strong.

It’s also the perfect alternative to desserts if you have a sweet tooth. The beauty of whole foods is that they fill you up with fibre and protein so that you can’t eat too much (unlike a lot of desserts, sweets, confectionary or biscuits)! So you get the taste bud hit but can’t consume endless calories.

Enjoy! If you want personal training in East London or online coaching, nutrition support including food diary analysis and meal plans etc get in touch using the links below:

www.trainhealbreathe.wix.com/www.trainhealbreathe.wix.com/eastlondon

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