Fitness

Stay to stretch!

Morning lovelies.

I love a sweat sesh but often find myself running out of the gym before having a post workout stretch. Many people tend to stretch prior to a work out (which is great) but forget the end stretch!

Benefits of post-workout stretching:

Helps prevent injury
Increases muscle recovery
Improves blood flow to worked muscles
Curbs muscle pain
Improves flexibility

Above are some simple stretches to add in after your workouts. Don’t forget if something feels uncomfortable stop! Do you stretch pre or post workout or both?

Happy Easter egg hunting!

SR
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Well-being

Make your time work for you!

Being a busy bee is unfortunately apart of everyday life. Particularly working in big cites, especially the heaving London, being busy is just part of the deal. I often have days where I end up in bed about to go to sleep and think where did the day go?!

Being so busy tends to make me a bit grump… a full plate equals lots of stress which can make me, and most people, short tempered and exhausted after a few days. Ever feel like Wednesday should be Friday? I thought so.

To try and alleviate some of this weekly chaos I headed for some self help TED talks to hand pick the best coping mechanisms. After some research I found the below image which perfectly encapsulates the tips I want to start implementing in everyday life.

A few of my personal favorites are 3, 6, 14 and 16. Which 4 do you think you could implement into your daily routine?

I now have this printed in my diary at the office and glance at it when I’m feeling a bit overwhelmed, it helps! Hope it will help you too.

Sending love and light.

SR x

Well-being

Blissful Bath

You know how people tend to be a bath or a shower person? Well I am definitely a bath person! I absolutely love to relax after a long day by having a bath.

Even though I have nothing against showering, here are some proven benefits of getting in the tub every now and then:

Relaxes the mind
Helps with muscle pain
Having a hot baths before bed produce better sleep
Baths can relieve cold symptoms
Sooth skin ailments by adding specific oils

My tips to make the most out of bath time are:


Door closed – block out the outside world and unwind
Essential oils – I love to add drops of lavender oil and Epsom salts to relieve my Pilates tired muscles and turn my bath into a detox one
Use a coffee scrub to exfoliate your body – I love Frank Body
Tea please – a hot cup of water with lemon and turmeric will help kick start circulation even more!

Have a blissful week lovelies

SR
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Health

Why We Love Coffee

Good morning lovelies! One thing that allows me to have a good morning is wonderful coffee. Coffee has come a long way from simply being an American diner favorite, I personally can’t go a day without a delicious latte.

No matter how you like yours, there are some proven benefits, apart from the obvious of making us feel amazing, which makes my smile even brighter when I sip mine.

Benefits of coffee (moderate consumption):
It contains high levels of antioxidants
It improves circulation
Gives your metabolism a kick
Contains essential nutrients
Taken black or with a dash of nut mylk makes it a low calorie beverage

Word of caution, due to the high amounts of caffeine in coffee try stick to under 3 cups (around 400mg of caffine) per day. I personally only have one, large, and well made cup. Sometimes two if I need a kick 🙂

How much coffee do you drink per day if any? Have a great week lovelies.

SR
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Health

Which fruit and veggies contain the most pesticide residue?

Next time you are in the fruit and vegetable isle make sure you have this handy list from 2018 (waits patiently for the 2019 list) provided by the Environmental Working Group’s Shopper’s Guide to know what you should be buying organic and what you don’t have to.

Why should you be choosing the organic options?
Organically produced foods can lead to a reduced intake of potentially harmful cadmium and pesticides.
Organic farming is better for the environment.
Organic food is often fresher because it doesn’t contain preservatives that make it last longer.

Even though organic is definitely my preference here are some tips to keep in mind:
Buy in season – Fruits and vegetables are cheapest and freshest when they are in season.
Find a suitable shop to purchase your veggies from. Some stores charge a premium unnecessarily.

Enjoy the rest of the week darlings.
SR
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Health · Recipes · Savory

Vibrant Green Smoothie Recipe

I love making a quick smoothie when I’m short on time, or feel like I didn’t consume enough greens in a day. I have two which I’m currently loving:

Green Detox Smoothie
T
his is great to boost digestion as well as give you more energy. I would recommend making this as a breakfast smoothie or first thing in the morning.

Ingredients:

  • 2 cups baby spinach
  • 2 cups baby kale
  • 2 ribs celery, chopped
  • 1 medium green apple, chopped
  • 1 cup frozen sliced banana
  • 1 cup filtered water
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon tumeric

Blitz it all together and enjoy! If it’s too tart for you, substitute 1 cup of kale for 1 extra green apple. I also like to add matcha, but it’s not to everyone’s taste.

Green Protein Smoothie
This is a a great post work out smoothie or as a meal replacement. I love a protein shake!

Ingredients:

  • 1 cup almond milk
  • 2 cups baby spinach or kale
  • 1 frozen banana
  • 2 TB almond butter
  • Sprinkle of cinnamon
  • 2 scoop vanilla protein – I use protein world
  • 1 cup ice cubes

Blitz it baby! This blend will keep you fuller than the first smoothie and is higher in calories.

There you go, two options to meet everyday needs! Let me know if you make them #yummy. Have a lovely week honies.

SRx