Balance

Balance/ Recipes

8 Minutes to get Lean and Toned Abs

Fall is here and dragging yourself out of bed in the morning for that gym workout is the last thing on your mind.

You start work in the dark and finish in the dark. The sun has barely grazed the skies on your commute.

It’s natural to want to stay in bed. When it is dark you should be asleep. In the darker months we get less sunlight and our bodies need the night to re-cooperate. Sunlight naturally wakes us up and we should let nature take its course.

Having said that though… here is a NON-EXCUSABLE 8 minute Ab Workout to start every day as you mean to go on. Keeping you slim and toned through those winter months ready for showing off under those layers.

Passion 4 Profession
This workout I have been using for years. It is tough the first time but persevere and soon it will become part of your morning routine. If you can do this one every other day or every 2 days you will have a great start.
It walks you through it and gives you breaks therefore giving you time for the breaks you need
https://www.youtube.com/watch?v=W-9L0J_9qag

Fitness Blender
This workout is perfect for everyday.
It engages those core lower ab muscles and gives you a range of movement which you can do everyday on top of your workout schedule.
This one is more female friendly than the other
https://www.youtube.com/watch?v=nBFdBnIbZRo

All you need for both these exercises is a yoga mat or two towels. Wake up in the morning, have a nice big glass of water and before you have a shower set this time to have a little boost to get your abs toned, lean and fat burning before you have even had your morning coffee.

Bosh!

Balance

Q&A with Symmetry Breakfast

This week I had the absolute privilege of meeting the founder, visionary and chef behind Symmetry Breakfast.

The inspirational Michael hosted a Q&A nestled on the 3rd floor of Soho House 76.

As I have been an avid fan and borderline stalker of this account it was wonderful to meet the face behind the creation. Michael’s Q&A was brilliant; Open, honest, witty and insightful.

Naturally I turned up with a handful of questions… here is a sneak insight into the Q&A

How did Symmetry Breakfast first come about?

Symmetry Breakfast was born when Michaels partner Mark moved in with him. After re-arranging their apartment and gaining a new dining table (the table seen in the photos) Symmetry Breakfast came to life.

What was the first breakfast?

A plane meal (giggles all around the audience)

What was Michaels Inspiration?

With a Chinese and Scottish background – Michael grew up with Chinese food and Deep Fried Mars bars… Michael was fascinated with what other people know as normal? What is normal for people? Learning and discovering the traditions of where food comes from inspired him to create a new breakfast every single morning… with NO REPEATS

An original breakfast everyday for 685 days…How do you make sure you never repeat a breakfast?

Michael has a map which he uses to inspire all his breakfasts. He simply looks at the map to determine where his breakfast travels will take him. Discovering, researching and creating to bring us a Symmetrical Breakfast each morning.

What camera do you use?

Iphone 5s

(can you believe it!?!?!)

What winds you up the most?

Outright copying.

There is a difference between people being inspired by Symmetry Breakfast and those who simply copy.

Michael has a wonderful way with words and delightfully explained this “Imagine if someone copied what you wore to work everyday…but badly!”

Tips for creating a foodie blog:

“remember its not a 40 hour week, it’s a 100 hour week! I am always thinking about food”

Don’t be a consumer – create

Go to every event – you must sell yourself, your personality, don’t be shy

Keep your personality alive

Love you community

Create your own events

Parting advice from Symmetry Breakfast…

“If you give and give and give it will always come back to you”

Well that wraps up all the questions and answers I have for you. I really suggest you check out the instagram Symmetry Breakfast and also look out for the book which will be coming out shortly.

Behind the book Michael will be focusing on breakfasts from around the world educating us all to what people on this earth wake up to everyday.

I’ll update you when the book comes out in store!

(all breakfast photos are Symmetry Breakfast)

Balance

5 ways to get the Best Start to your Day

As we come into the Autumn the mornings are getting darker, wetter and cooler. This means snuggling up in the duvet is a far better option that hopping out of bed for some sunrise yoga.

Here is my Morning Routine for starting the morning as I mean to go on.

Lemon Water and Water: When you have been asleep for 8 hours your body is doing amazing things to digest, push all toxins out, and generally organise the body. It can be a little de-hydrating. Therefore upon rising – having a large glass of filtered water to flush through is a great way to get the engine going. As your body starts to adjust and wake up… popping on the kettle and making a Hot Lemon Water.Hot Lemon Water is an alkalising drink which initiates the digestive system and keep acidity levels of the body right.
Workout: Morning is the best time to workout in my eyes. It gets the blood pumping, the muscles moving and encourages those endorphins. Its a quiet time to reflect but also a great time to do some fasted HIIT. My boyfriend an I try to hit the gym 6.45am before work. This means the evening is free to socialise, hang out, have an early night or just have a lazy evening. Before 9 am you are up, awake, burnt some calories and ready to go!
Eggs and Green Smoothie: Protein and Fat make up two parts of the perfect breakfast. Eggs are by far my favourite breakfast! I will take them anyway they are given to me (preferably on rye toast, with smoked salmon and poached with a little black pepper fyi) Green Smoothies also feature highly on my morning agenda! If you can cram in at least 2-3 of your 7-a-day before you’ve left the house your whole body will get the nutrients and vitamins it needs to keep you healthy and nourished. If you can get into the habit of waking up, hydrating, exercising and then replenishing with protein and veggies – you will see great results in my body as well as your mind. A healthy body leads to a happy soul.
Body Brushing: This is my new favourite thing to do. Your skin is the largest organ and is responsible for a whole host of jobs. One of these is lymphatic draining. Below is a map on the direction you should body brush in order to assist your skin in this drainage. When you dry brush your skin you help the body remove toxins, it also assists in the production of a natural skin oil, getting rid of cellulite, helps make your immune system stronger and tones the skin… need any more reasons!
(I use The Body Shop body brush – the natural fibres suit me)
Moisturise with Coconut Oil: Coconut Oil features in nearly all parts of my day – I cannot get enough of the stuff! But putting it all over my body has definitely improved my skin. I used to get quite dry shins and always feel a little tight. Moisturising with coconut oil means not only do I smell like a tropical island but my skin is silky and supple all day long. Try it… pop a tub in your bathroom (I use Vita Coco or Lucy Bee) and when you’re done in the shower – grab a bit – warm it in your hand and put on your wet skin. You will be dry in no time at all!

So there you have it! My morning routine! Let me know if you try it out! Comment below!

Products Used:

Body Shop Body Brush – Coconut Oil – Lucy Bee
or Vita Coco

Balance

5 Reasons to go Meat Free on Monday

More and more people are starting to introduce Meat Free Monday into their week. You may be asking yourself why?

It seems to be the buzz hashtag on a Monday, instagram full of pictures of people’s plant based meals and there is even the Meat Free Monday Cookbook out now to buy!

So let’s go back to they WHY

#1 Health Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity.

#2 World Going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water.

#3 Weight-loss Eating a plant-based diet can decrease total calorie consumption which helps you obtain and maintain a healthy weight, a key component to preventing and treating diabetes.

#4 Money Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains—instead of meat, which tends to be more expensive.

#5 Animals The most important point. We are a long way from our hunter gatherer pasts where we had to work together to hunt for meat. Today animals are getting mis-treated in order to meet the worlds needs for meat. By eating less meat you are creating a lesser demand. For all the other days of the week make sure you choose local farmers meat, free range and organic to make sure the meat you are eating has had the best possible life.

So why don’t you try it out… make Monday your Meat Free Day and see how you can explore plant based proteins and see if it makes a difference to your life. Please share with me any recipes you use! I am always keen to hear all of your views!

Peace x

(not my photos)

Balance/ Recipes

Morning Motivation

We all have those weeks when the alarm for the gym goes off – and you hit snooze

You have a green smoothie for breakfast – and someone offers you a lunch out in a plush restaurant

You go tee total – and then it turns out to be your best mates birthday!

Motivation is a long term thing… there will be ups and downs in the long term plan… all you have to remember is that it is long term.

You must remember the days you have done well

Plan wisely: this allows you to stay motivated.

Set aside that time where you are going to catch up with all your favourite hobbies. Get in your gym gear first thing in the morning to remind yourself at some point your are going to have to go! Organise your food menu for the week. Do your weekly shop on a sunday and prep for the week ahead.

Keeping motivated is all about staying on top of your goals and re-organising them as day to day life gets in the way. Just because you didn’t achieve something today does not mean it cannot go on your to do list for tomorrow.

And when all is said and done – allow yourself those moments when you can relax and have some well deserved r&r

Peace xx

Balance

When is your Matcha Moment?

Follow my blog with Bloglovin

There is a new superfood lurking around the market place – it goes by the name of Matcha… makes me think of macho so I thought I would check out this new green powder on the market

I started my little investigation on the interweb and decided I would find out what the world thinks of this product and also try it out myself.

So Matcha – who are you and where are you from?

Matcha is 100% natural, organic green tea leaves which have been carefully ground down to form a fine powder.

It has been drunk in Japan as part of the tea ceremony for almost 900 years, and is used by Buddhist monks to keep them alert, awake and focused during long days of meditation.

I’m liking the sound of this Zen tea.

So lets look into the benefits…

Boosts metabolism and burns calories
Detoxifies effectively and naturally
Lowers cholesterol and blood sugar
Boosts memory and concentration
Amazing flavour
Full out cancer fighting ingredients
Anti-ager
Loaded full of fiber, chlorophyll and vitamins

So I think we are on to a winner.

So my own experiment…

HOT: I tried it in a tea… a very interesting flavour. It was too overpowering for me but worth a try if you like more vegetative tastes it is worth a try

SMOOTHIE: Brilliant in a green smoothie. Try it with Cucumber, Mint, Spinach and Apple.

Whats your Matcha Moment?

Try it for yourself and buy from here

Enjoy x

Balance

Today’s London: Work-Life balance

The term “work-life” balance has been around for a few years now. It was fundementally coined to enable those people who are overworked and developing stress issues to focus more on a balance rather completely focused on just work.

Now the work-life balance may seem like an easy thing to achieve…right? But on further discovery especially around my closer friends, I am discovering that the fundemental techniques to lead a balanced life is often quite difficult.

Some of the people I have asked say “yeah sure I have a balance… straight after work I come home and my boyfriend cooks me dinner and we sit in front of the tv catching up on documentaries”… Wrong!

” I didn’t think I had a work-life balance – so I joined a gym”…Wrong!

This is not a balance – this is a continuation

In order to achieve a balance you need to set time in the day to achieve a well rounded involvement in all aspects of your life.

Now I would be lying if I said I had the perfect balance but I shall begin to give you an insight into how it is achieved.

1) Sleep – Sleep is by far the biggest area you need to focus on. We need 8 hours sleep a night in order to really re-charge for the full day. Prioritising sleep over any other activity is the most imporant. Winding down and getting between those sheets to allow yourself that full sleep is the most important factor in achieving the balance.

2) Food – What we put into our bodies is the key to health and success. Take time to nourish your body – it is yours! No-one else is going to look after it for you. Grabbing quick and cheap bites on your way to work, or buying food out on your lunch or putting a microwave meal in when you get home late from work is not going to cut it. Wake up – make breakfast! When you come home in the evening use that time to be creative – make your lunch for the next day! you will feel more involved in your own life spending time making your lunches than sat (probably again of you have a desk job) all night infront of the tv.

3) Exercise – Now I am not talking about adding an extra stress here – an elongation of work – more hours spent doing activites that put pressure on you… NO. What I am talking about is daily movement. You need to walk 10K steps in order to maintain health. How you fit this into your diary is up to you. I use pacer app to log my steps. So whether you are a yoga guru, a running machine or a weight lifter… get this app and check in with yourself. If you have gone all day with only doing 2000 steps – take yourself for an evening walk to clear your head before bed or to help digest your food.

4) Communication – So many relationships now are slipped in between the computer screen and the phone screen. You know we are all guilty of it. Coming home and managing to forge a conversation inbetween checking your instagram or flicking through emails. Drop the technology. Spend an hour every evening talking. You never know how much you could change your whole day or your partners, flatmates or family’s by just being present. Present in the room, present in conversation and present in communication.

5) Reading, playing music, a hobby – How many of us had a hobby when we were kids? hands up! yes a lot of us. Now as an adult… not so many. We all think there is not enough time etc etc. How about when you get home getting back into your hobby. Picking up your old guitar and learning a new song, candle making, getting involved in a really good book. All of these activities stimulate your mind. They are also fantastic in really involving your heart and soul into something. These types of stimulations really can give you some self-worth. Instead of coming home tired and dreary from work to sitting down and watching endless rubbish of the only way is here there and everywhere. Take back that time and make it yours.

I can’t help you with the stresses of your day to day work but by following these simple tips it can really make you feel that YOU own your life outside of the office hours.

Here is a visual of my work-life balance…

Tea – The Tea House – Candle – Parks – Headphones – Coby – Healing Foods – Neals Yard – Foot Scrub – The Body Shop – Tatler – Tatler

Remember – Work to Live not Live to Work

Balance

Today’s London: Probiotics for a Healthier You

We have been bombarded with the word pro-biotics for years. I was under the impression until recently this meant your usual sweet yoghurt based shots you have first thing in the morning… but the more I investigate the more I realised…nope just another sugar filled shot of nonsense.

I went investigation on the world wide web and found out the benefits of having raw, unpasteurised and femented probiotics.

Probiotics help boost the billions of good bacteria that live in our gut… now you may be thinking “whaaa? I don’t want bacteria” no no no this is the good kind. The stuff that boosts your digestive health, increases your immunity, increases the level of nutrients you get from food and your overall wellness. It has also been linked to more energy, shedding pounds and help with allergies.

For more scientific info have a look at the following:

http://foodmatters.tv/articles-1/6-healing-benefits-of-probiotics

http://www.healthline.com/health-slideshow/surprising-benefits-probiotics

Wahoo – these sound wonderful – where do I get them…?

The best way to increase these bacteria is by the following:

Kefir – Several varieties of probiotic bacteria are found in kefir products such as Lactobacillius acidophilus, Bifidobacterium bifidum, Streptoccus themophilius – the list goes on. It is tart to taste and is not good for those avoiding milk.

Sauerkraut – Good old pickle cabbage! Make sure it is raw and unpasteurised. I quite like this – its a bit vinegary but great to include in meals to give a sour/ sharp accompaniment.
Miso – Miso soup – found in most supermarkets or Japanese restaurants. Order as a side when out for dinner to give your tummy a boost

Tempeh – Similar to Tofu – tempeh is made from fermented soy beans originally from Indonesia. Full of protein and probiotics – an absolute winner to meatless monday or everyday life.
Kimchi – an spicy and sour side dish from Korea – packed full of probiotics. A great addition to make your stir fry a little more fiery

Kombucha tea – This one I am yet to try… (instantly jumps on amazon to order) a tea which can be sipped throughout the day to add this goodness in.

If you are like me and would give the world to feel full of energy, no bloatedness and know that my gut is as happy and healthy as the rest of me – then join me in my conquest to add billions of the good stuff to my gut.

Love your gut and your gut will love you

Balance

Today’s Workout: Fasted HIIT Workout

HIIT is a big craze right now – but in reality I don’t think it gets all the credit it is worth!

HIIT is effectively completed in 25 minutes by pushing yourself to your max in intervals. I personally mix my HIIT based on how my knees are feeling. In general the running machine can be a pain on the old joints and sometimes I can really feel it there if I go to hard.

HIIT Workout

5 mins warm up and walking pace

1 minute – 16kmph

30 seconds – PAUSED

and repeat this until you have completed it for 20mins

Follow this with a 5 minute cool down

(If you, like me, ever find that the treadmill is just too hard on those knees or hips – try the elipitcal machine or bike and practise the same routine using the settings on the bike)

I have been doing HIIT for a few years but recently have been practising Fasted HIIT – effectively eating after my workout rather than before. My logic behind this is that the body will draw it energy straight from my resources rather than topping up before they are empty. Sleeping doesn’t really use that much energy – therefore all my gorgeous energy from my dinner the night before is still ready to be used.

The effects of doing fasted cardio have also made a change visually. Now I am no model – so please be forgiving while I share these photos

I see that my abs are starting to grow stronger. I see a firmer and more toned stomach starting to appear.

The strength allows me to see how the HIIT is allowing my abs to grow stronger while beginning to break down the fat that sits on top of them. I have only been doing this for 6 weeks – so imagine what the future possibilities could be.

I am feeling more confident and comfortable in my skin each day goes on – which really gives me the boost I need. Having just celebrated my birthday I can feel this smile is going to last…

If you make one change to your morning routine – Make fasted HIIT it!

Balance

Today’s Clean Meal: Organic Turnip Cottage Pie

In the last 2 years I have been moving away from more conventional veg and trying out new vegetables in old favourites. This isn’t because I am anti the potato – I just think there is a world of vegetables out there which could be used instead.

White potatoes feature quite high on the Glycemic Index thus meaning it has a higher impact on your blood sugar levels and insulin. Without getting too scientific as this is not my major – when the blood sugars spike – the body releases insulin in the blood stream to counter act the spike. Simple carbohydrates are easily and quickly utilized for energy by the body because of their simple chemical structure, often leading to a faster rise in blood sugar and insulin secretion from the pancreas – which can have negative health effects.

So knowing this information but without neglecting some delicious classics I have decided to update the traditional cottage pie – with a twist of turnip

Turnip has a GI value of 62 – means they are middle of the range but paired with high protein contents will help control that spike. So enough science… whats the recipe.

Ingredients: for 4-6 people

Turnip x2
800g of Lean Grass Fed beef mince
3 Carrots
4 Sticks of Celery
500ml Homemade beef stock or bought from a butcher
2 tins of chopped tomatoes
White onion x 2
Red onion x 2
Garlic
Salt and Pepper
Butter

Method:

Turn oven to 180c. Chop up the onions, garlic, celery and carrots into small chunks.

Heat a pan and add some ghee. Slowly sizzle off the onions and garlic until they start to soften. Remove from the pan and set aside but leave the onion juices in the pan.

Add the beef at a low to medium heat, turning the beef slowly, let the juices from the onion cover and flavour the beef.

When the beef begins to brown – add the carrots and mix them together. Add the celery and the onions into the mix.

Slowly add the beef stock and turn the heat up to med – high. Add the chopped tomatoes. Keep stirring the dish on a medium high heat until all of the dish is bubbling away. Then leave on a low to medium heat.

While this simmers away… peel and chop your turnip and place in pan of boiling water and cook until tender. Once tender – drain the water and add a pinch of sea salt and butter and start mashing.

Grab a baking dish – add the contents of the mince to the bottom. Add the mashed turnip on top and if you fancy a little more crispiness add some shavings of parmesan. However tastes just as good without.

Pop in the oven for about 30-40 minutes until golden and crispy. Leave to stand for 5-10 minutes – then serve.

Delicious and Nutritious evening meal.

Balance

Today’s London: All things Social Media…

If you want to hear my ramblings, thoughts and advice as and when it happens – come join me on some of my other Social Media Outlets…

Head to: cyntra.city

Whether it be a clean meal, fitness or inspiration – this is where you get my morning thoughts

Twit – twoo – head to: cyntra_city

All things of the moment – no photo necessary!

Head to: Cyn City

Here is where I put detailed workouts, recipes, pictures and all things that I think help you keep healthy and fit while working a 50 hour week!

Balance

Today’s Clean Meal: Maca Protein Balls

A Protein Treat that requires No Cooking! Always a winner when you have a busy work week and not much time spare

Protein Balls are a great way to boost your protein intake in a small hit. Some people find it tough to meet their daily protein quote – especially if you are a vegetarian – so these little treats allow you to hit those targets and enjoy a clean treat.

The recipe below contains Maca Powder

Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. Maca helps elevate your mood which helps with stress, anxiety and depression.

It aids in sleep and quicker injury recovery. It also increases metabolism, may help with weight loss and fitness goals. It also has been known to improve sex drive – wink wink

It increases your energy which improves workout performance, endurance, stamina, strength & muscle gain and raises testosterone in men & eliminates hormonal problems in women

Other great benefits include:

reduction of allergies to dogs, cats, seasonal pollens
increases brain function leading to better mental clarity & perception
cellulite reduction, eases symptoms of crohn’s & IBS , eliminates constipation;
may cure chronic fatigue, relieves depression, aids in detoxification;
lowers high blood pressure, lowers cholesterol, increases energy levels

Have I converted you to Maca Powder yet?

Right so back to the balls!

Ingredients needed are:

Maca Powder – 50g
Cacao Powder – 50g
Almonds – 100g
Organic/ Natural Peanut Butter – 100g
Coconut Oil – 3 Tbsp – melted
manuka Honey – 3 Tbsp
Oats 125g
Sea Salt Flakes – pinch

You will need a Blender/ Food processor

Blend the Oats, Maca, Almonds and Cacao Powder in a food processor. Blend for 1-2 minutes. Add pinch of Salt.

Place ingredients in a bowl and fold in the peanut butter. Add the melted oil and honey and keep folding until you get a hard yet maluable consistency.

Start rolling into small balls – and set aside on some baking paper. When all balls are rolled place in the fridge

Enjoy!

Balance

Todays Workout: Hiit and Pod

Spring is here and it is time to shake of the dust!

Get up and get out in the sunshine as the sun rises – it will boost your body full of vitamin D and get you ready to start the day.

Head to the gym or to the garden for some HIIT workouts

In the Gym:

Stepper:
Warm up – 5 mins
1 min – level 10
30 seconds – level 2
1 min – level 12
30 seconds – level 2
Repeat for 15 mins
Cool down

In the Garden:

Sprints:

Jumping Jacks – 1 minute
Sprint – 40 seconds
jog/walk – 1 minute
Sprint – 40 seconds
jog/walk – 1 minute
Repeat for 15 mins

Walk

Walk to work! leave the car – leave your oyster on the side

Walking is one of the most effective ways of keeping toned and losing winter weight. It saves you pounds and helps you lose pounds

Nourish:

Make sure you get the right protein, carbs and fats in the morning!

After a HIIT sessiona and a 5 mile walk to work if I have had not had time to make an omelette to have for breakfast I head to POD for a Supergreen Blitz smoothie and after an hour or so have some Energizer Eggs to set me up for the day.

Firm believer in fasted cardio – using up those glycogen stores and then nourishing your body when you’re ready to start the day

http://www.podfood.co.uk/

Balance

Today’s Workout: Pre and Post Workout Meals

A lot of people ask me: What should I eat before/after a workout?

There is a lot of information out there and I can’t give you the right answer for everyone but I will share with you what I do.

First thing you need to ask yourself is What do you want from your workout?

Are you wanting to gain muscle?
Put on weight?
Get lean?
Lose weight?

Once you know this the internet is your oyster

My aim is to stay slim and build lean muscle

This means I mix cardio with weight training therefore this means that I need a combination of carbs for energy and protein for power. If you are only doing 20 mins of HIIT – carbs are enough alone but if you will be spending over 40mins in the gym you need protein too. Keep your meal light and have it an hour before the gym to ensure you don’t get cramp.

Here is a picture of my Pre-Workout Meal

1 Apple, Half a banana, teaspoon of natural peanut butter and a boiled egg – washed down with lemon water

After a workout you will need to replenish your glycogen levels and add some protein. The perfect way to do this if you’re in a rush on your way to work or havent quite your appetite back is through a smoothie.

This is my Post Workout Smoothie

Coconut water for hydration, Apple and Mango for carbs, Spinach for greens, Almonds for a little fat and Pea Protein for all veggie and natural protein

Share with me your pre and post workout meals

Happy Training

Balance

Today’s London: Walking Meditation

Walking is a powerful tool.

It is the most effective, stressfree and gentle way of exercising on a daily basis. One does not need a gym membership, sports wear or planning. All you need is your two feet and route in mind.

I often find when I walk I can sort all my problems or issues that are bothering me through a sense of meditation. I have never been one to sit and “ommm” so this form of mindfullness and meditation works wonders on cleansing my soul from any bothers of the day.

Our lives are so demanding everyday from our 24 hour culture: work, play, socialising, family, friends, stress, phones, social media, news… We all need to find time in our day to make sure we are balanced and calm.

The importance of reducing stress is above all the most important reason for a form of mediation. Stress makes us ill. It makes us react to situations not as we should. Its a killer.

With spring on the way and beach wear on the horizon – why not combine meditation and exercise to prep your body and your mind for Summer.

Select a calming playlist – I find Bonobo is an excellent choice – Select your route and Roam

Calm, Cardio, Stilness and Well-being

Older Posts

Newer Posts

The key to life is Balance