22.11.17

Another Mother Blogger | Book Review: The G Plan Diet

Peeps, you know how we're all so busy. Wearing that busy badge like some kind of accolade?! Well, during the summer, I thought I was snowed under so when I got the opportunity to review what sounded like a potentially great book all about gut health... I thought "yes!"... then, hmmm can I find time to read it properly and then write the review. So I passed on the task to my Deputy Blog Editor, aka my Mum. Little did I know that my mum would take this role very seriously and take months... and months to send me through her final draft. But, people, behold... we have the review...

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The G Plan Diet - the revolutionary diet for gut-healthy weight loss by Amanda Hamilton and Hannah Ebelthite.

This book is written by Amanda, an experienced Nutritionist and Hannah, a health, fitness and wellbeing writer and consultant. They are therefore both well qualified to discuss the subject covered. The basis of the book is the fact that gut health is inextricably linked to one's physical and mental wellbeing.

The G Plan Diet (available here on Amazon) is comprised of three phrases - the rest phase which is like a detox giving the gut a rest lasting for five days. The "re-wild" phase then repopulates, nourishes and supports the gut with friendly bacteria. This phase lasts nine days. Phase 3 is about rebalance; it lasts for 7 days and is "about getting to the place where you can easily maintain your well deserved results, enjoy more freedom around food and most important of all feel happy". The book is researched / evidence based and the diet is validated by Hannah's lived experience of it which resulted in weight loss and a better mood.


Socks from Stance | shop womens here

Chapter 1 starts by explaining that there are trillions of microbes, mostly bacteria living in and on our bodies and the majority of these are found in our gut (large intestines). These bacteria are known as your microbiota and collectively form our microbiome. It goes on to discuss the origin of the mircobiome and its impact on health, immunity and emotions. Subsequent chapters cover subjects such as - whether or not the diet would be suitable for an individual, gut friendly foods and gut irritants, supplements, frequently asked questions, example menus and shopping lists.

Overall, the book is well written and easy to follow. Rationales are given for the phases of the diet and the information provided pre-empts any questions that may arise. The provision of example menus and shopping lists makes it easy for users particularly as most people lead very busy lives. I have been as objective as possible and tried very hard to find a weakness in the book but to no avail. I recommend this book as a 'must read' for those interested in improving their health and the diet as a 'must try' for health and fitness enthusiasts. Changing ones eating habits can be a challenging journey but because Amanda and Hannah have done the groundwork, all that is needed is to make the decision, go shopping for the ingredients (which are easy to find and relatively inexpensive), prepare meals and start living the rest of your life with a healthy gut and all its benefits.

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To find out a little more about gut health, read this post about looking after yourself this winter from the inside out including the benefits of kefir on your gut.

Are you conscious about looking after your gut health?! 


Elle :)

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17.11.17

The Ultimate Bloggers "Fitmas" Gift Guide, Part 2

We're back... with more inspiration for fittie gift buying this Christmas. Part 1 (which you can catch here) went down really well, so I have three more ladies who have kindly shared their wish lists with me...

But first, I walked into a studio a week or so ago and they were already playing xmas music. I know, I know... here I am sharing all the gift guides but it's more about my love for shopping than the holidays! All of these would make perfect gifts all year round... wouldn't they?! So, you're welcome!

First up...

Sophie
Sophie is a body-positive personal trainer and fitness blogger over at The Fitology Way.
1) Queen of the Mountains - Winter Merino Jersey £130:
I'm normally a bit of a fair-weather cyclist but with a bit of merino wool in my life I'm sure I could be swayed to explore some lines in the winter sunshine

2) Cuddly kettle bells - £15:
As a stocking filler these would be perfect for the fitty in your life

3) Hey Holla 'Good Vibes Only' Sweatshirt £65
There's nothing better than a grey sweatshirt in my opinion and I love the slogan on the front of this one. It's one of my life mantras!

4) A subscription to Romwod $13.95/month (works out about £12/month)
Flexibility, health and muscle maintenance is the greatest gift you can give someone right? A monthly subscription to Romwod will provide your fitty with daily mobility workouts that will compliment any workout passion whether it's strength training, marathon running or triathlons.

***

Alice 
Alice is a fashion and lifestyle blogger over at Twenty-Something City. Her fitness passion is weightlifting.
For Christmas I’d love if Santa could put some ankle straps in my stocking - they’re great for attaching to a cable machine to work the glutes but I can never track one down in the gym! I’d also love some Gym Shark workout gear (like this leggings and sports bra combo),  pretty please. All my favourite fitness influencers live in their stuff and I love the way the leggings lift and shape the booty. As a little treat, I am obsessed with MyProtein’s vegan cookies. Their vegan range contains the best dairy-free protein products I’ve come across. And trust me, I’ve tried them all!

***

Anna 
I'm Anna from AnnaTheApple and I'm addicted to both running and cake, not sure which comes first! I'm a keen marathoner and my current aim is trying to complete all the Marathon Majors (just Chicago and New York left). I'm basically exploring the planet 26.2 miles at a time. I've done 11 marathons and by the end of 2017 I hope to have completed my 12th.
My Fitmas wishlist:
Hyperice Vibrating Massage Ball
Foam rolling taken to another level. As an injury-prone runner I'm always looking out for the next gadget or research to avoid being side-lined.

Lululemon Totasty Tech Half Zip
I wish I could have my entire wardrobe full of Lulul clothing... but alas bills and food must be paid for.

Garmin Fenix 3 with Integrate HR Monitor
I love that this tracks your steps, sleeps AND your runs while looking like a regular (albeit chunky) watch. The display looks amazing...ALL THE STATS.

***
...and that concludes part 2 of our ultimate bloggers fitmas gift guide! Make sure you save this post and check out these ladies awesome blogs!

Whats on your Christmas wishlist?! 


Elle :) 

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16.11.17

Support Women in Sport and WIN Yourself Tickets To The Vitality Netball International Series!


Over the past couple of weeks, I've been enjoying reading blogs and Instagram posts from Georgina of Fitcetera, Tess of FitBits and Charlotte of Berice Baby chatting about taking part in a 'Women in Sport' campaign all about inspiring women to join team sports and the benefits this can bring to them.

One of the team sports that the ladies (I follow) haven't taken part in is netball. I'm not sure about anyone else's experience of netball in school but it wasn't as enjoyable for me as it really should have been! My main gripe used to be the fact that it was a winter sport, yet we were forced to wear shorts and a skirt. Made very little sense to me then, and even now... but I'm sure things have changed since then. My memories of actually playing though are great! I loved playing either GS (goal shooter) or GA (goal attack) mostly because I was pretty lazy and liked to just stay in that semi-circle where the goal was located!

Anyway, netball is a professional sport for women amongst quite a few others and England have their very own team incase you might not have been aware (I know I didn't know too much about them!) who are about to go head to head with Malawi for a dramatic three-match battle in the 2017 Vitality Netball International Series, sponsored by Go Girl. The matches are taking place in London (at the Copper Box Arena, no less) and Birmingham and Go Girl are offering 10 lucky entrants the chance to win a pair of tickets for the matches taking place on the 24th, 26th and 29th November

You can {enter here} to win or to find out a little more about the competition, event or sponsors.

As for the team, aptly named The Roses squad, they're made up of:
Ama Agbeze (Capt.), Jade Clarke (Vice-Capt.), Eleanor Cardwell, Beth Cobden, Kadeen Corbin, Sasha Corbin, Rachel Dunn, Jodie Gibson, Natalie Haythornthwaite, Josie Huckle, Vicki Oyesola, Natalie Panagarry

And the full match schedule: 
England Roses v Malawi Queens, Friday 24th November, Copper Box Arena, 7.45pm 
England Roses v Malawi Queens, Sunday 26th November, Copper Box Arena, 2pm
England Roses v Malawi Queens, Wednesday 29th November, Genting Arena, 7:45pm

...So peeps, what better way to support women in sport than getting yourself a seat in the arena supporting these amazing women?! 

Do you follow any professional women's sports teams?! 

Elle :) 

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15.11.17

Survival Tips For Your 5am Alarm

Photo Credit: Donna | Hues of Delahaye

I know plenty of you who wake up at the crack of dawn to get your workouts in. I even overheard a lady in the changing rooms saying she prefers a morning workout so she at least gets to spend the evening with her partner. I guess getting a morning workout in is also kinda awesome cos you know it’s done and don’t have to worry about losing motivation as the day goes on.

For me, I wake up at 5am on the days I’m going to be teaching those early morning classes that everyone loves so much. Up until this year, I avoided them like the plague but when I started teaching at Frame I took on a double each and every Thursday morning. I don’t mind adding extra early starts into my week every now and then, they just can’t be permanent! For months and months, I would come home from teaching those early classes to take a nap (which might actually have been down to being anaemic) then start my day all over again but since I started my masters in October and having lectures scheduled for that evening I’ve had to figure out how to boss my early morning alarm and sometimes stay awake for the whole day...

So I figured I would share with you how I get through a day like that (aaaaand share what’s in my bag when I’m out all day long).


Preparation Is Everything
The night before my 5am alarm, I make sure the alarm is set on my lumi bodyclock and I also set another one on my phone for a few minutes later just in case. It’s aptly named “Are you up yet?”. I then choose my outfit for teaching along with my outfit for the rest of the day and lay them out either on my bed, on the dressing table in my bedroom or on top of my bag along with everything else I’m going to need.

Next up, I prep my (first) breakfast for the morning so I don’t even need to engage my brain. Usually it’s something like weetabix, or granola which I pop in a Sistema Soup Mug (thanks Ryvita) with a handle so I can carry it with me on my commute. I get everything out on the dining table even down to the spoon I’ll eat with plus my vitamins and snacks for the whole day.

Some other bits I pack: portable phone charger, headphones, passion planner, notebook

Getting That Perfect Nights Sleep
I've written a whole post on this topic back in January 2017. You can check that out here or these are my tips for what to do before bed:
* Fresh bedclothes sprinkled with lavender oil can work a treat
* Avoid caffeine too close to your bedtime
* Gentle exercise such as Yoga, or a short meditation
* Remove technology (iPhones, TV's etc) from the bedroom
* Keep a notebook by your bed to write down anything which may keep you up / be on your mind
* Read a chapter of your book


------OUTFIT LINKS------ 

Adidas at Active in Style: http://rstyle.me/n/ctz7r8cckix

Trainers (similar): http://rstyle.me/n/ctvg2hcckix
Sports bra: http://rstyle.me/n/ctvg4bcckix
Trainers (diff colour): http://rstyle.me/n/ctvgytcckix

Get Out Of Bed When Your Alarm Goes Off
This is no time to snooze people! Cos with just 20-30 minutes to get ready, every minute is crucial. Having prepped the night before is a huge help but if I still struggle a little, the first thing I try to do is avoid caffeine. Yes, you read that right. Sometimes coffee / caffeine gets to my brain and makes me have a complete mind blank in the middle of teaching... which is inconvenient when the class is choreographed! If I do need an extra (gentle) kick, I opt for Vega Clean Energy!

Essentials For The Post Workout Shower
I always shower the evening before and then save my shower till post workout. If I’m not coming back home for that glorious shower then I have to pack all the bits I need... but keep it to a minimum (my bag is heavy enough already!). Most gyms / studios have the basics like shower gel, shampoo and conditioner so the only things I personally need in addition to that is moisturiser and deodorant. I’ve been using the E45 spray moisturiser over the past couple of months (if it's good enough for Nicola Adams... lol) as it’s made for dry and sensitive skin so now the weather is getting colder it’s perfect as the cold weather just dries skin out! Oh and it dries quickly which is useful when you make the mistake of trying to get into a pair of leggings post shower!



Then I pack my Alchemy Super Blends Sport Elixir: it's the perfect post workout mix of protein and other organic nutrients. Along with either some deep heat or deep freeze (I defo preferred deep freeze when it was warmer, but think I'll swap to deep heat now winter is here), and all my pills and vitamins to pop when I eat some more food. I started using bee pollen in smoothies / smoothie bowls in the summer then case across these capsules from Apibal. You can also open the capsules if you wanna add them to your smoothie or yoghurt on any given day to get all the benefits because it contains nearly all the nutrients required by humans! 

So, all y'all who get up at 5am "on a regs"... any tips for us?!

Elle :) 

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13.11.17

H.I.R.T at the Adidas Studio LDN


Earlier this month, I got to teach at the adidas women’s studio on Brick Lane. Their residency was due to be up in October but so far it’s been extended to April 2018. If you haven’t been down there yet, why on earth not?! They have women’s only run club every Wednesday evening and Saturday mornings as well as offering classes throughout the week on mornings and evenings.

I haven’t been able to make it to the studio in a while due to work commitments but I took part in the Shoreditch 10km and a few of the events in the lead up to that in October so when they contacted me to teach there I was so excited to get to hang out with all the awesome ladies again for the weekend...

The class I was drafted in to teach was H.I.R.T ...high intensity resistance training. Being supporters of creativity I was able to devise a session myself using the equipment available to me.

------OUTFIT LINKS------ 

Adidas at Active in Style: http://rstyle.me/n/ctz7r8cckix

Trainers (similar): http://rstyle.me/n/ctvg2hcckix
Sports bra: http://rstyle.me/n/ctvg4bcckix
Trainers (diff colour): http://rstyle.me/n/ctvgytcckix

For Friday mornings sessions, the ladies worked in groups of five rotating through five different weighted exercises. We then completed a block of 7 drills together before getting back into the groups for some more weights.

Saturday mornings sessions were also in groups (of four this time) rotating through 4 exercises, twice and completing three different blocks of 4 exercises.

If you know me, you’ll know I always bring the tunes for class so if you wanna know what songs were on my playlist you can follow me on Spotify (there's a widget over there > in the side bar on full web view, not mobile). I alternated between the Bests Bootcamp and Boys & Girls playlists. I update the Boys & Girls playlist regularly and just use it on shuffle!

Huge shout out to all the ladies I got to train with - your energy was insane (in a good way of course!)!

Keep up to date with my weekly teaching schedule via the pinned post on my Facebook page or via the Train With Elle page right here on the blog!

See you in the studio!


Elle :) 


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