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!!

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Take care in the sun! Winter bodies seeing sun for the first time..

Please. I mean it. It’s nearly midsummer and our skin has barely been in touch with the air for 6 months let alone the sun (unless you’ve been on holiday lately). It’s particularly dangerous this year because this fresh wind is clearing the pollution in London and we’re getting south of France style powerful sun.

Make the most of it, get out into your local green space, enjoy the trees, the people, the atmosphere of warmth, don’t hide inside (!). But pay attention because we are jumping from one season to another, 20 degrees within 2 weeks!

Behaviourally (wearing different clothes, carrying sun cream/glasses with us, water) and biologically (skin not conditioned to sunlight, hydration levels not adapted to change in temp, mineral salt loss increases through sweating) we are not adapted to the change in season. Arguably this is the most vulnerable time of the year for the human body, going from cool to hot

Overwhelmed by the excitement of hot sun for the first time we easily mess up and get burnt, dehydrated, heat stroke or even worse sun stroke. But at the same time we need Vit D desperately! So many illnesses are related to vit D deficiencies and it’s a natural anti-depressant too.

I love the sun but I respect the sun too. I try to sunbathe in the shade at this time of the year, wear suncream if skin is in direct sun or cover up, only sunbath in direct sun in the early morning or evening and use a timer. We all make mistakes and get caught short but the aim of this blog is help avoid it.

As we go through the season you are more conscious of what you can handle (my legs rarely burn but upper body is more sensitive to light) and the sun becomes weaker too so it’s easier to manage. It’s this time of the year that we have to be vigilant!

Edit
Respect Mother Nature and take care! Here’s some tips on how to take responsibility for your body in the change in season from spring to summer:
(This is directed at UK or anyone going from 6 months of no sun to sun)

1) Don’t drink alcohol in direct sun. If you can’t handle heat drink be even more careful (and ideally don’t drink!!
2) Know your skin!!! Humans have brains so we must use them! Every single person has slightly different skin to the other. Amazing isn’t it. So it’s your responsibility to not get burnt. 10 mins sunbathing could burn one person and barely touch another. If you haven’t had sun on your skin for 6 months be aware this weekend.

3) Don’t do any training in direct sunlight, only early morning or evening or under shade, if you can’t handle heat you shouldn’t train between 12-4pm. Drink extra fluids throughout the day and bring extra to any workouts. Be careful not to overdrink whilst training too thought!

4) Use a timer if you’re sun bathing, be aware of the strength of sun: its at it’s strongest a month before and after midsummer (Saturday 24 June) May to Aug.

Sunbathing under a tree is nice. But remember the sun moves so set a timer.

2pm is Very strong

1pm and 3pm strong

12pm and 4 pm still strong!

5) Don’t fall asleep in sun!!!

6) Wear sun cream if in direct sunlight! There’s organic sun creams if you don’t like chems. Or the mottled shade of trees (gets you a nice light tan!) or long sleeve light thin clothing. Loosely woven cloths will allow vit d in whilst protecting you.
7) Think about what’s on show when walking about, every minute counts. If your arms and chest are out then you must use some sun cream or cover up (because your mind will be on other things).
8) Take water with you everywhere! You be ver know when you might need it, there’s pollen and really hot transport to contend with. Ideally have a little fresh lemon or lime, some fruit juice in the water to rehydrate most efficiently. Watermelon is ideal rehydration ratios of water to sugar for training too.
9) Take a hat with you everywhere to protect the heat of the sun from your head.

http://www.nhs.uk/news/2016/02February/Pages/NICE-issue-new-guidelines-on-sun-exposure-warn-tanning-is-unsafe.aspx

Later on in the year the sun is less strong (further away from mid summer) and our skin is more conditioned from summer and behaviourally we are used to wearing protection and considering it.

Have a great bank holiday weekend everyone! It’s usually raining so enjoy and take care.

This week’s body blast workout

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This was an epic workout. 2.5 hrs of strength training plus swim and steam. Covered all basic elements! Aristotle would be proud. That’s the whole in holistic: strength, cardio, air, earth (gym floor) and WATER. Lifting the body out of gravity and floating about in the pool after compressing it with loads of weights = BALANCE.

Swimming also allows you to see how hard you’ve worked and grounds your energy. Your muscles are on fire after repeatedly going to failure with weight training. Water brings them back down to earth, calms them and helps YOU acknowledge just how tired you are. (I think this can help avoid injury by not overdoing it later on in the day.)
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If swimming isn’t your thing just getting in the sauna, jacuzzi or steam can have a similar grounding effect. Alternate hot (sauna or steam) with a cold shower (breathe through it! 🙂 ) and your skin feels mwah! No words. 

Lungs, heart, stomach: all key bodily organs feel clean too! The best beauty and skin care products are: workout, swim, steam, cold shower and use natural oil on your skin whilst in the steam (olive oil, coconut oil, avocado oil). You won’t need any creams or foundations after and your skin will feel super soft.

Alternating hot and cold is an age old technique, ancient even, for aiding recovery from intense workouts, flushing away toxins and lactic acid. It feels incredibly detoxing to do it. Like it’s cleansing glands and rebalancing the nervous system (emotions too).

In cold season I’d do a workout like this no more than once a week if I’m dancing at the weekends and want to do classes like gymnastics as I need to be able to move lol! This sort of workout changes you, grows muscles, burns fat, challenges your psyche: it’s what’s known as a ‘beasting’ 😄. Body should be aching for days. You have to eat loads of extra protein, carbohydrates, fat and nutrition (as it affects your immune system too). You will be tired and unable to do everything you normally do, so account for it and do sedentary work the following day, even restrict socialising as you will be tired and need to rest.

(I trained on weds, I’m editing this Sunday morning and my body is still tired! Didn’t go out last night because of this workout.)

I went to my max for my energy levels this week. Only done squats every fortnight this summer as I play outside as much as possible. So the weight feels low. Enjoy. (more info on food for training Food Diary – what do YOU need to eat?

Barbell Squats

20kg 25 reps

40kg 20 reps

50kg 12 …

60kg 10 reps 4 sets

70kg 7 reps 2 sets

60kg 10 reps

50kg 10 reps (140)

Cardio

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10 min fast run 

Olympic Rings play around, leg raises upside down, turning body as repsetc

Chest press 

20kg 25 reps

30kg 10 reps 

35kg 5 …

30kg 10

20kg 15

Leg press (kinda lying down)

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40kg 20 reps 2 sets

80kg 10 reps 2 sets

90kg 5 reps 2 sets

100kg 5

Adductor 

40kg 10 reps 3 sets

Abductor 

40kg 10 reps 

60kg 10 reps 3 sets  

Deadlift 

25kg 10 reps 2 sets

40kg 5 reps 4 sets 

Rings play around 

Cycle 

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2.6km 8 mins. Go in at highest level possible around 44 RPM (yes slow and deep!) as I warm up I push the level to the max (on the ….. bikes) then cool off when I can’t take it anymore. 

Big Machines

Shoulder press 

40kg 5 reps 3 sets 

Low row 

40kg 10 reps 3 sets 

Abs 

Weighted twist 10kg 20 

Crunches 100 10 slow 10 fast

Weighted twist 10

V sit 20

Sit up 25

Leg raise 25 (100)

Splits 

1.5 min each side 

Weighted twist 10

Crunches 50

Straddle split 45 sec 

V sit 20

Sit up 10

50 crunches 

Weighted sit up

Bits and bobs

Handstand 1 min

No handed headstand against wall 2 min

Handstand half press up.

2.5 hours

 

 

 

Food Diary – what do YOU need to eat?

Discipline to train and discipline to eat: as you develop a discipline for training you need to develop, in tandem, a discipline for eating healthy too. Exercise amplifies whatever good or bad food habits you have because you’re consuming more fuel (even if your goal is fat loss you still need to eat more – another topic).

What does healthy mean? What is healthy for one might not be healthy for another. You have to be clear about goals, weaknesses, types of training and how your digestive system works; what sorts of fuel work best for you, do you train on empty, eat before bed? We’re all very different and this journey is about becoming an expert on what foods work best for you. It might mean behaving differently from the crowd who can project their eating habits onto you, display shock, even arrogance at the way you eat and knock your confidence. This is a test of resolve and self belief: in becoming fit and strong you develop a stronger mind too; you can’t have one without the other.

What is your fuel? Some people thrive off fats as fuel, some carbs, certain training programmes require more protein, others less, some are looking to increase calorie intake or protein, others a calorie restricted diet that still provides adequate energy for exercise. Your fuel can also change depending on hormones, recent exercise history, stress, medical problems (life basically).

A trainer can help identify which foods are typically recommended for which training plans. If you don’t have an expert to hand then research. Never before has so much information been so easily available. We’re walking around with libraries in our pockets. Use it. Google it. Don’t be afraid to look at science research papers; read the abstract or conclusion. Always challenge authority, even the scientists (which is what science was in160316 glum2itially all about), always research whatever info you’ve been told, never take anyone’s word for it EVER because we are all different systems and scientific knowledge is fluid; it will change. Your body is your responsibility.

Process of elimination: you will make many mistakes before you learn what your body thrives off. As in business the mistakes are the most valuable lessons. To find out what doesn’t work is the journey of life! (Amen). The more experienced you are the quicker you learn from mistakes and adapt. Ponder but don’t dwell and never ever think it’s easier for anyone else.

Step 1 – Food diary

  • IMG_3221.JPGFood diaries are the first step to working all this out by looking at what you actually eaas opposed to what you think you eat. Write down everything you nibble, graze, sniff, guzzle, drink and it’s not just about meals, even if you eat one chip of your kid’s dinner, write it down. Everything.
  • Also write down any exercise you do and all activity like walking, DIY, domestic chores and shopping (this is considered light exercise).
  • At the end of 3 days or longer, write down your thoughts and feelings when reading it back. Is it what you expect? Are you a secret eater!? Are you ready to face this?
  • Don’t judge! Acknowledge and accept. 
  • Write down your goals (e.g include more greens, less sugar, min protein requirements [Protein] avoid over eating).

Step 2 – Take time to think

160316 cartoonThis is what people mean when they say ‘manifest your desires’; before you achieve something you need to concentrate on it. Have a sit down or lie down and think about your goals, what you’ve eaten in your diary, how you feel about it, any old demons? Are you ready to release them? (you might not be!) do you feel strong emotions like shame or guilt regarding food?

Write it down. You’ve just come a step closer to dealing with some stuff.

Think about healthy food that makes your mouth water, what would you really like to try this week, your gut knows what it wants/needs and will attempt to direct you to the foods that contain those nutrients but doesn’t always get heard.

If you have any junk food cravings like burgers & chips, chinese or kebab then try and recreate a home cook healthy version that will hit the spot as opposed to denying it. Junk food is often based on a healthy original version the difference is effort your effort! Also on a serious note you might need fat, salt, calories, protein and that’s ok simply look for ways to fill those needs using quality whole foods. We’ve moved on from ‘diet’ mentality as it’s not effective or healthy.

For example butchers beef can be much cheaper than supermarket meat and you can check the source of meat, give money to a local business and have good quality free range meat burgers. Instead of chips boil potatoes and grill with a little oil, add loads of salad. Or, you could decide in advance the healthiest alternative; lots of healthy kebabs for example; grilled chicken & salad wrap, houmus & salad wrap.

If you like sweet things google sugar alternative cakes and try out a new sweet treat without sugar and healthy alternatives. If it falls apart keep trying. Don’t deny yourself foods but be creative in getting the hit you like with nutritional ingrediants. Get involved.

Step 3: plan meals and snacks

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Preparing meals and snacks takes time. Most likely your calendar is already at its max so you have to make sacrifices; lose one social occasion a week or one activity in order to have time to prepare food and freeze it.

It’s tedious but you gotta do it. Include all the food types: carbohydrates (low GI, google it if you don’t know it’s important), protein, fat, fibre and the best bit GREENS (vitamins & minerals). Then think about snacks. What is easy to prepare to take with you to work or when going out? Can you freeze it and make lots? Based on your goals your snack will vary wildly!

Step 4: plan shopping

160316 delivery cartoonOn the same day plan through your shopping, food diary in one hand, shopping list in the other. This is a good time to book a delivery; straight after looking through your diary and analysing your emotions regarding the foods you eat. Organic delivery companies that use local producers are healthy on many levels (another blog topic). Generally deliveries allow you to be in control of what you’re buying in the comfort of your own home as opposed to being hungry after work, rushing about with lots on your mind and lots of promotional material steering you off your path.

You might have to dedicate a day or a half day to do this. Sacrifices are worth it when you’re parading your abs around the park this summer :). Fitness is democratic every effort you put in pays and equally any pretence will be revealed! Good luck!

 

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Running log

  

7.4 mile run (12km) even jog pace 10 minute mile with first mile or so at 11 min. Saw this sunrise on route in Hackney. Did not expect it. Only when I got home did I realise how stunning it was!

Also want to share a quirk in case anyone gets this and thinks they’re on their own. I get very hungry on long runs (not met a runner runner who relates. I’m more of an all rounder runner than a runner runner and maybe my blood sugar hasn’t adapted). So started with a 2 mile run very slow, warming up, waking the muscles and joints up, waking the metabolism up and working out what my hunger needs are for the next few hours, then had a coffee and porridge, let that digest for 10 minutes but not too long and carried on my way. 

This is shock horror for many runners. Running with food in their stomach is vile and repulsive. But for me running on empty is vile and repulsive. Porridge is like sweet air to me; it’s digested before it hits the stomach. We’re all different and have to understand that we have varying metabolism and blood sugar needs.

My dad is a life long runner runner, marathons, the lot. He can’t understand what I’m talking about and looks horrified when I stuff my face with low and sometimes high GI carbs before a run. Same with an ex pro triathlete who took me on a 60 kilometre bike ride in the mountains in Abruzzo a few years ago; I had to stop and grab an emergency couple of glasses of milk because I felt so hungry I was too weak to carry on. He was astonished. I felt great after and continued to the end and he felt sick at the idea of milk sitting in my stomach whilst on a ride. Of course it wasn’t sitting it was digested in minutes!

I was so impressed with his ability to do DEEP cardio, those hills and mountains were around 1200m above sea level. Steep, deep cardio. And he’d just had a classic Italian breaky; espresso, some bread, butter and jam. Makes me feel weak at the idea! A light civilian carby breaky then 60km bike ride up mountains!?

The point is we’re all very different and feeling different can make you isolated like you’re doing something wrong and stop you training. I’m trying to demonstrate that we shouldn’t let shock horror looks on people’s faces (especially experts’) allow doubt to creep in. What I need to do is find or create a protein bar/snack that I can take with me and is soft enough to digest whilst out on a run.

Then I did 5.5 mile run. By the end of the 5.5 mile run I was ravenous and had a homemade smoothie and strangely enough it filled me up. Just for an hour. 

I say strangely because there was virtually no protein content or calories but lots of carbohydrates, vitamins, minerals and nutrition. Sometimes the ‘protein hunger’ can be a vitamin and mineral hunger. Maybe. Also you can continue training on a smoothie.

Outdoor Conditioning: 

  • 25 chin-ups 
  • 10 pullups 
  • 60 leg raises on parallel bars (40 of which are straddle leg raises and 20 straight leg). 
  • 20 step ups on high log.

Indoor (at home conditioning and light weights):

  • 200 crunches
  • 25 v sit
  • 100 press ups (inc. 20 triceps press)
  • 25 deadlift (25kg)
  • 30 shoulder press (16kg)
  • 20 bicep curl (2 x 8kg)
  • 20 standing row (15kg)

And a good stretch. All exercises broken down into however many reps I could do in a row. Breather. Then carrying on.

Felt good after! Clean detoxed and buzzing. Was supposed to be doing admin. Avoidance techniques can get you very fit.

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Protein

  
The key to training is fuel. It goes against the notion of ‘dieting’. At first it can seem confusing. Stuck in the 80s or even 90s: to lose weight = eat less calories/food. 

A look of fear passes over their eyes. You’re going to make me eat more?! Then resistance, defiance even. If someone starts training, regularly, twice a week, from zero activity, the body is in shock. It needs sleep and quality fuel to adapt (and lots of stretching and Epsom Salt baths). You need the quality fuel to train so you can become fitter (more efficient heart and lungs), grow new muscles and gradually burn excess fat as your body becomes a leaner meaner machine.

But you can’t train on empty! The idea that you can simply burn the fat you have on your body and eat the same amount of food is a ‘diet’ mentality. Which is phasing out. Training for fitness, strength and health means eating seriously and employing long term changes not rapidly reducing calorie intake then increasing again after the ‘diet’ period has finished.

Protein intake must be increased to replenish and recover the muscles after training. This is critical. You work your muscles when you train: they tear and over the following 48 hrs are in recovery. The pain you experience after training is the process of your muscles rebuilding and growing and creating a more ‘toned’ body. 

The amount you increase by is personal and you must become your own body expert as you start to take your physical person seriously. Listen to all experts but always take advice with a ‘pinch of salt’, be aware of your own quirks, integrate expert knowledge with your own understanding of your body. Experts are experts in a topic but you should be an expert on your own body. Someone you’ve never met before but is a trained professional is going to give the best knowledge they have in their area of expertise but you can’t expect them to know the details of your body. That’s where you begin to take responsibility.

Official advice is 19-50 yrs 55g and over 50 yrs is 53g protein per day, see Gov guidelines on nutrient intake.

Vegan and vegetarian advice is similar with 50-60g per day. In the fitness and strength training world advice differs dramatically from this. Protein requirements depend upon your body weight and the amount of training you do (more body = more muscle = more protein and more training = more protein):

Sedentary body weight in kg = grams of protein.

Medium intensity/cardio workout; body weight in kg x 1.5 = grams of protein

High intensity/strength training; body weight in kg x (2, 2.5 or 3) = grams of protein. Depending on which fitness or muscles experts you talk to.

This is where the journey of becoming fit doesn’t just change your body but your mind as well. You start to learn through trial and error what your body needs. How much extra protein you need when you train and also find out how much you need when you’re sedentary. This is the key to maintaining a healthy weight or rather a healthy tone and body fat.

I have to eat A LOT of protein and no matter how much endurance cardio I do I still can’t eat refined sugar or flour without it affecting me negatively (internally in my digestive system and superficially with fat immediately going on my stomach!) Carbohydrate intake has to increase too which is a whole other topic for another blog.

Vegetarians and vegans have to adjust their protein too and there’s plenty of options available. Because meat has such a high protein content it’s easier for meat eaters to meet the extra protein requirements from training. 

Both meat eaters and veggies have to be scientific about their food intake and the best way to start is by keeping a food diary 3-5 days and calculate how much protein you’re eating at the moment. Then compare to your weight in kilos and note down any activity. Don’t change anything. From here you will have your foundation protein intake. You’ll be able to see if you’re eating above or below the basic requirements and whether that works for you.

For example person A weighs 70kg, on a sedentary day they require 70g of protein. When they train to medium intensity and do cardio like running or cycling or swimming they might require 1.5 x 70 (body weight in kg) = 105g of protein. If they do a weights session they might need 2 x 70 (body weight in kg) = 140g of protein.

The latest thoughts on nutrition and weight loss are more focused on satiety (how full you are) than calories. Protein fills you up. So when your body reacts to training and especially the first month or so into training you get a deep dark hunger. This is likely to be a protein craving and your body is crying to be refuelled so it can rebuild and grow muscle. If you don’t increase your protein intake you can end up eating the ‘wrong’ foods like sugar and other refined carbs that won’t feed your muscles but further increase body fat.

Another point to bear in mind is there’s evidence to show that too much protein in a sedentary lifestyle could be damaging to health yet also when your ill sometimes your body requires more protein to recover. Complicated isn’t it! Little by little you can work out what works for you. 

Protein shake recipe: almond milk, banana, (organic) peanut butter, (cold extracted Pulsin brand) whey protein. Blend together between 30-40g protein.

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Food

   

So much information out there, science meets medicine meets food companies and profit. Public Understanding of Science is the official name i.e. what science research papers conclude vs what the public understands. What lies in between the two? Newspapers, tabloids, New Scientist, Facebook articles, gossip, TV, self-declared fitness and nutrition gurus/personal trainers (!) and general food fashion and trends. 

Even if you’re a qualified dietician or nutritionist, research into nutrition, health and weight loss is fast and furious and therefore difficult to keep abreast of. You have to personally dig into papers and compare to government advice; research on the net, look at the official, look at the unofficial, then relate to your body and quirks. Yep you have to be your own expert.

When it comes to food the most natural form and the least amount of time from Earth to mouth will provide you with the most nutrition and fuel (frozen foods freeze time in a sense). The colours of fruit and veg have a tantalising effect on our minds.  Alluring. This is a healthy food mind connection and something you can trust. A deep instinct to replenish vitamins and minerals in the body through contrasting and vivid colours.

There are no short cuts in the fitness game. You have to buy the food, prepare the food and eat the food then… You can train. And of course you can’t forget the importance of positive intent when cooking!

Food deliveries can help http://www.organicdeliverycompany.co.uk 

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Frosty

  
3 mile morning run 10 min mile, nothing major, wakes you up, implants visions of beauty in your mind. Misty ice kingdoms. Reminiscent of fairy tales and children’s books. Gets the blood flowing, fresh oxygen going and the mind expands. Now to numb the mind again and get some admin done. 
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15% off Personal Training sessions for April! SPRING INTO ACTION YO!

SPRING SPECIAL OFFER 15% off PT sessions!! Wanna tone up before summer arrives? Get that bikini/speedo body sorted before it’s too late!!

£17 an hour per person when sharing with a friend or just £34 one to one!!

Offer applies when you buy ten sessions in one go = £340 (usually £400 for ten = £40/hr. A saving of £6/hr and £60/10hrs!)

Must be bought before 30 April. Can use over 3 months. Hackney locations.

www.ionapt.wix.com/personaltraining 

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Ginger: cheap soother for winter blues

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Ginger is more than a super food, it’s a wonder food. If your immune system is down, you’ve got a cold, cough or sore throat get the ginger in!

Ginger has been used in a wide range of cultures old and new to help with loads of conditions. Google it and have a look. Here’s a few:

1) circulation
2) stomach upset
3) respiratory problems

Check this article out (http://www.greenmedinfo.com/node/83545) for a full list of conditions (and references) that ginger can help with. It’s overwhelming.

I use it like a sweet as soon as I feel under the weather and can feel it’s benefits straight away. Keeps my throat warm when I’m out training clients.

There’s many ways you can serve it up:

1) cough sweet: chew it raw like a sweet and let it sit in your mouth releasing it’s juices gently into your throat and digestive system.

2) tea: chop it and let it simmer gently for 15 mins or longer till ginger has seeped into water. Wait till it cools and add honey and fresh lemon.

3) cooking: add it to stews, stir fries, cakes.

The beauty of ginger is it’s cheap and easy and doesn’t do you any harm so try it!

Go see a medical professional if you think you’re ill.

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