Mount Purious - Rosehip Oil

Skincare has always been an essential of mine, Mother always told me to look after it and only use simple products. She has great skin and has only ever used Vaseline or a really basic thick cream, the more fussy it is the more it doesn't work in her eyes!

Being a Vegan has taught be a lot about nature, I'm starting to get more interested in Naturopathy, Herbalism, Natural Medicine and looking at how we can use our natural surroundings to the best for us and the environment.

The new Skincare brand Mount Purious also believes in similar values and I've tried out their Rosehip Oil to see what difference it makes to my skin. There are no fillers, chemicals or anything added to this product, its simply just Rosehip Oil!

Properties of Rosehip Oil include high amounts of essential fatty acids, Vitamin E, Vitamin C, B-Carotene- Vitamin A. According to some studies, benefits of using Rosehip Oil include Anti Ageing, reduction of scarring, helps fix Eczema, anti inflammatory, helps damaged skin, sun damaged skin and improves pigmentation. Miranda Kerr and David Gandy uses Rosehip Oil, so if its good enough for supermodels its good enough for me! I've seen other reviews and people have been getting great results with wrinkles!

Ive been using it for a month now, I've also been using a Natural Avocado Soap instead of using face wipes and the 2 combined have done wonders for my skin! I apply lots of it at night to work its magic, it's not greasy or makes your skin feel oily at all.

My skin is so much softer, clearer and brighter! People have said I look like I have a glow, which has never been said before! Even through lots of sweaty exercise, the Rosehip Oil has managed to calm my skin down and make it feel hydrated and pampered. Also strangely my eyelashes and eyebrows have been growing really fast! Interested to see if anyone else experienced this?

Mount Purious cold press their Rosehip Oil, this is very important as through any heating process the great properties will be reduced. It's 100% Certified, Organic and Vegan, a brilliant product and will forever be in my skin care ritual.

Stace x

Urban Fit Gym - Strength & Conditioning Specialists

Once upon a time Deadlifts, Hand-clings, Snatches, Plyometrics and generally throwing an Olympic Weightlifting bar around was the norm for me. Movements of which rival a Russian Circus Team and environments most people are too scared to enter was my like my second home.

After getting out of the Athletics scene I've experimented in different forms of exercise to keep me entertained, all great for short periods of time but I end up bored and then see it as a waste of money. Then slowly and surely a montomous disheartening routine soon emerges and I find myself on the cross trainer once again staring at a screen, trying to push myself with all my might, wishing I wasn't there and wishing I was back in a professional gym.

Ive visited most of the gyms and fitness environments in Newcastle and the North East and so far I've not found anything that 'gets me'. If I've been excited about a gym and I see it has loads of potential for me then normally they tell me that the package I'm looking at will be £100 to £400 a month. So I begin my search again. Quality exercise should not be that expensive!

After searches and searches Ive stumbled across a training facility that is exactly what I've been looking for. In a way I actually don't want to tell you about it because selfishly I want it all to myself!

Urban Fit Gym is a specialised Strength and Conditioning Training Facility in Throckley, Newcastle. Owner James Murray has years of experience in the Industry. He has previously worked with NUFC as the Strength and Conditioning Coach and was a Lecturer of Sports Therapy at Newcastle College amongst doing many other things within the industry. A CV to impress the sporting elite!

This Gym focuses on Strength and Conditioning, with Personal Trainers on sight to coach you (for no extra cost). Their focus is high quality training with injury prevention and cure. Sports Therapists are also on site to make sure everything you do is biomechanically correct. This is the perfect place, as the staff are not just PT's.

Urban Fit Gym also focuses on education, they want to train you but also educate you at the same time, so you always leave your session knowing more then the previous day and they want you to know what Strength and Conditioning really means. They also regularly run courses on Active IQ Personal Training, Sports Massage, Kettlebell Qualifications and many more, so if you have caught the bug you can become a PT too.

They've been putting me through my paces, pushing me hard but also looking after my weaknesses (shin pain caused from chronic medial tibial stress syndrome, spontaneous knee pain and lordosis). Within the first session I was sold to it completely. I felt so looked after, James knows what he is talking about, and I think the main thing for me was because it wasn't just about fat loss which most gyms are. He explained what he had planned, and why. Not... 'just because I fancied it'. It isn't about extreme exercise which leaves you crippled for 5 days, as soon as your posture/form/technique weakens then you are told to stop. You are not performing quality movements, so this repeated over time only results in muscular imbalances and possibly injuries. As mentioned we also focused on my previous injuries and weaknesses, why had I got them in the first place and what we will do to rectify that. That was the winning ticket for me!

You are asked about your goals, so training is tailored to you, with a new Workout of the Day set out on the board (WOD) we regularly adapted them to suit me. Such as switching to the rowing machine instead of shuttle sprints (these can hurt my shins). WOD ranges from 15-30mins, they want you to put your absolute best into the session, not to worry about time but to focus on leaving everything in the gym. You are not limited to WOD though, you can also come in do your own session if you really want to, and it works on a drop in basis, so no booking in or timetables to stick to.

Apart from us ordinary folk the Sporting Elite also train here, with Professional Footballers, Boxers, Wrestlers, Motor Cross, Rugby Players, Runners, Entire Sports Teams and many more. They see this as an environment where they can work extremely hard, focus on themselves and their goals and looking to focus on Strength and Conditioning to improve their athletic performance.

The Urban Fit Gym want people who are serious about training, who have been perhaps disillusioned with training in the past and find it hard to maintain and sustain. They want to change your mindset and see training as a long term focus. Health is Wealth as I say! A lot of other gyms are focused on only exercising and eating correctly for a '6 week transformation' and then after that people return to their old habits, gain the weight back, become weak, and all the hard work has been undone... whilst costing you £400.00 for the experience.

Urban Fit Gym are open minded and do transformations if requested but they want to educate you on long term goals, long term training and healthy eating without the hefty price tag. They offer memberships from £50.00-£75.00 a month, with other packages available. Extremely good for money, and is a training facility which has longevity, not just to attend for a month and leave to go somewhere else.

Alongside the Gym is also Nutritional support, advice and personal plans made for you. Intolerances, allergies and preferences are all taken into account. Another huge bonus, as a lot of gyms only provide a basic nutritional plan given to everyone.

So time to get back into my Squats, Bulgarian Split Squats, Deadlifts, RDL's, Kettlebells, Cleans and many many many more. I wouldn't be able to list everything they do here, I would be on forever. The variety they have it excellent and you will not get bored! No 2 sessions are the same. I haven't been this excited and focused on training for a long time, there's only so much cross training one person can do on their own. In this Gym I'm in my element again.




Stace x

Three Green Smoothies For Everyone

I love a Green Smoothie! Experimenting with ingredients in the kitchen is a hobby of mine, and I love coming up with my own recipes. Green Smoothies don't need to be high in sugar (which most the shop bought ones are). We can fill them full of super wonder foods, boost our health and make us feel 100% better. Here's 3 Green Smoothie Recipes for Everyday Living!

For Energy

For this smoothie we have plenty of ingredients to keep us full and energised. Flaxseed is fantastic, full of Fibre for good digestion and Essential Fatty Acids for a healthy heart. The Matcha powder is high in Caffeine (the same as coffee) but it is also high in Antioxidants, Vitamins and Minerals. The humble Avocado provides the body with good fats and is great for energy and making us stay full. Spinach and Kale are fantastic too, high in Protein and Iron...Popeye's go to food! All of these ingredients are fantastic for health, this is one of my favourites!

• Large Slice Fresh Pineapple
• 1/2 Avocado
• 30g Oats
• 2 Handfuls Spinach
• 1 Handful Kale
• 1 Tablespoon Hemp Seeds.
• 1 Frozen Banana
• 1 Tablespoon Matcha Powder
• Dairy free milk (homemade if possible) add however much you prefer

                                    



For Recovery

After the gym we need to replace Glycogen but also Protein. Intense exercise causes micro tears in the muscles and the only way to build those tears back together for repair is through Amino Acids. Spirulina contains all 9 essentials Amino Acids (the ones your body can't produce itself), its also very high in B Vitamins and Iron. The Coconut Water contains natural Electrolytes so perfect for during and after training sessions. Hemp is also fantastic for Protein, so we've used the Protein Powder but also the seeds too! Chia Seeds are another superfood, high in Protein, Antioxidants, Fibre, Omega 3, Mangese and Calcium...so versatile and can be used in many ways.

Get your recovery smoothie in the 20minute window after exercise, this is when the body is able to absorb most of the nutrients! After this, the bodies ability declines.

• 2 Tablespoons Hemp Protein
• 1 or 2 Teaspoons Spirulina (depending on taste)
• 1 Tablespoon Wheatgrass
• 1 Tablespoon Chia Seeds
• 1 Large Slice of Fresh Pineapple
• 250ml Coconut Water
• 2 Large Handfuls Spinach
• 1 Handful Kale
• 1 Tablespoon Hemp Seeds
• Filtered Water to preference

For Anti-Inflammatory

Anti Inflammatory's come in many forms of food! If you're feeling under the weather or need a boost... try this. All the ingredients in this smoothie are proven to have an anti inflammatory response on the body. Not only that but the Mint, Lime and Ginger gives it a refreshingly tropical taste.

• 2 Handfuls of Spinach
• 2 Handfuls of Kale
• Handful Blueberries
• 1 Teaspoon Tumeric
• 1 inch Fresh Ginger
• 5 Walnuts
• 1 Tablespoon Chia seeds sprinkled on top
• Juice from 1 Lime
• 1 Tablespoon Flaxseed
• Some Fresh Mint
• Filtered Water to preference

Stace x

Nutrition Strategies for Endurance Events

Recently I was invited by Trespass to help them with some welcome nutrition advice and planning ahead of their team hike up Ben Nevis. 

Now even though its 'just walking' to some of you, spending 8 hours + on your feet over multi terrain can be extremely gruelling, especially if you not used to it. 

If you are also doing a similar challenge then let me tell you that nutrition is key. I was asked to do a very basic nutrition article, so if you're wanting more specific in depth information on nutrition feel free to contact me personally at staceysmith.1@hotmail.co.uk :) 

Before -Fuel in the tank! ‘Fail to Prepare, Prepare to Fail’.

Before a challenge like this it is crucial to put enough fuel in your tank the day before. Ever heard of the pasta parties before marathons? This is exactly the same thing....fuelling yourself up the night before is important to allow the body time to digest the food and to absorb all those important nutrients you need. Aim for high carb, lots of vegetables and good proteins. So something like Wholegrain Pasta with homemade Tomato Sauce and Prawns would be great, or for the vegetarians out there Wholegrain Pasta with Lentil Bolognese. We need to stick to Low GI (glycemic index) foods, these are slow burning carbohydrates, they don't spike your insulin levels so you won't feel a sudden rush of energy and then an almighty crash. White carbohydrates have a high GI so you will experience a rush of energy then as your blood sugar dips again you feel lethargic and hungry again. Its exactly like giving a bag of Haribos to a 5 years old... crazy energetic behaviour because of all that sugar in the blood stream and then all of a sudden they crash and burn. This happens with all High Sugar/High GI foods in the body. So stick to your Wholegrains! 

Breakfast needs to be similar. Full of Low GI Carbohydrates so that our blood sugar increases nice and slowly. Porridge with Banana and Seeds or Wholegrain Toast with Eggs would be perfect. If your not a breakfast person try a smoothie instead, it is important to eat breakfast so try not to miss it. Something like Banana, Nut Butter, Oats, Avocado with Dairy Free Milk would be a great smoothie, you will be getting great carbohydrates, protein and good fats with this one.

During -Last the Pace! ‘Its a Marathon not a Sprint’.

When hiking for 4+ hours its important to consume food on a regular time scale. You may not feel like it in the first couple of hours, and think your perfectly fine with plenty of energy to go on. But you may find that your energy levels will quickly dip and you will end up 'hitting the wall'. Glycogen in our muscles can decrease rapidly and when doing something like this feeling hungry and tired can hinder your performance big time. So I suggest eating something every hour to keep energy levels high, it may seem excessive to you but 5 hours in and you'l be thanking me.

Don't try anything you haven't tried before! Now isn't the time for experimenting, so if you haven't had energy gels, bars, sweets, shakes before I would advice not trying them today. Ive known runners try these sorts of things in marathons for the first time only to find that their stomachs don't quite agree with them and they end up being sick or stuck in the loo's for sometime. So if you're planning on eating these types of products test them out before today!

Personally I wouldn't have gels,bars and shakes because a lot of the time they are full of additives, preservatives, general junk and I just don't like them. So if you're a bit more health conscious try my energy balls. Full of good fuel to keep you going, they are compact, nutrient dense and high carb for instant energy.

Stacey’s Energy Ball Recipe:

• 1 Cup Medjool Dates

• 1/4 Cup Chia Seeds

• 1/4 Cup Almonds

• 1/4 Cup Walnuts

• 1/4 Rasins

• 1/4 Oats

• 1/4 Cup Raw Cocoa Powder

Using a food processor whizz everything up into a smooth paste then roll into balls. ( I roll some in extra raw cocoa powder for chocolate hit).

Also stick to bananas, raisins, dates, nuts, seeds, fruit, honey, nut butters, flapjacks and shakes. Sandwiches with wholegrain bread and lean meats or falafels, brown rice salads, brown pasta salads and potato salads or jacket potato and beans. 

Water... this is also extremely essential. You need to keep your body sufficiently hydrated or you run the risk of becoming ill. The simple way to do this is by visiting the loo, your pee should be a light colour and you should be going regularly, 250ml every 30-40mins should be enough.

After- Listen to Your Body! 'The Body is a Temple'.

It's important to get fuel in again to recover. Try and get something little in ASAP (such as fruit, recovery drinks and flapjack) then aim for a full meal 1-2 hours later. Relax a bit here and order what ever you crave...You've earned it! If you can try and get in some good carbohydrates, vegetables and leans meat, anything really heavy might aggravate the stomach, but everyone is different. 

Occassionally after you've pushed yourself hard you may not feel like having food, so listen to your body and sometimes your food cravings are actually whatever nutrients your body is depleted in. Clever! 

In summary preparation is essential, follow these 3 simple steps and you'll be well on your way to conquering mountains.

Stacey x