HIIT It Or Quit It?

Now unless you've been living under a rock recently everyone has heard of High Intensity Interval Training, which is now classed as one of the best training methods for fat loss and increasing fitness levels. But is it for everyone? HIIT requires 100% MAX effort over a short period of time interspaced with recovery periods. Many people assume they are performing HIIT when they are not... interval training is different to HIIT! Interval training can vary but mostly consists of low effort mixed with high effort, intensity can be varied throughout whereas HIIT is low/no effort i.e rest with MAX effort. If you do it correctly there's no way you should be able to do more then 30mins.

Being a Sports Therapist I've seen many people injured through over training, doing things they shouldn't be allowed and pushing themselves too much. And HIIT can be a cause of this.

So lets start off firstly with when NOT to perform HIIT training.

1. If you are a beginner or your level of fitness is low then I wouldn't recommend HIIT but to perform Interval Training instead. This will be just as good and will bring your fitness levels up fast. Try a Fartlek session instead (yes that really is a word, its Swedish for Speed Play). Do a 30 minute run but mix the pace up throughout, for example - 1 Min Medium Pace, 30 Sec Sprint, 90 Sec Jog X 10 Rounds. 
2. If you have joint problems/prone to injuries. HIIT is very high impact, it can include lots of jumping and plyometric type exercises. So if you have any injuries or have a reoccurring injury it's best to stay away from these types of exercises. There is an alternative though! You can perform HIIT on Rowers/Bikes/Steppers so if you really want to give it a try, go with something NON impact.
3. If you can't perform the basic movements. Anyone who can't do the basic movements in the first place shouldn't do it. If you can't squat technically right, have bad posture, or technically haven't grasped the movements at all then you probably shouldn't do it. Performing these movements at high intensity can-AND WILL result in injuries. Get the technique right first. Remember though there's lots of alternatives. If you can't do a body weight HIIT session then aim for a HIIT session running/cycling/rowing instead.
4. If your on a crazy FAD diet like juicing/low calorie/no carb. You will need lots of energy for this, performing HIIT when you haven't consumed a carb in 4 weeks will probably end in disaster. Eat correctly and fuel up to burn fat!
5. You take a long time to recover from training. If you know you take days to recover from training then I'd say HIIT probably isn't for you....at the moment. Thats not to say in the future you won't be able to. But for now focusing on your basic fitness and improving them through other methods will be a more intelligent way of doing things.

Ok now that the negatives are over - Benefits of HIIT

1. Time efficient - You can complete one session in 30mins. No need for those excuses now, everyone has 30 mins in their day to dedicate it to health and fitness. Studies indicate as little as 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week. 
2.  It Increases your metabolism. Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism. Plus research has come to light that suggests anaerobic exercise increases resting energy consumption. 
3. The Variety.  You can use your own body weight or perform it on exercise equipment like the stepper, rower, bike, treadmill, boxing, skipping or you can add weights if you want to as well!
4. Health benefits. A study by the ACSM showed improvements with Aerobic and Anaerobic fitness, improved blood pressure, improved cardiovascular health, reduction of body fat with maintenance of muscle mass.
5. Greater EPOC. That's Excess Postexercise Oxygen Consumption to me and you. This is generally about a 2-hour period after exercise when the body is restoring itself to pre-exercise levels, therefore using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be greater, adding about 6 to 15% more calories to the overall workout energy expenditure.
6.  Lose Fat and Keep Muscle. studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH (Human Growth Hormone) encouraging your body to build and preserve lean muscle mass while still getting rid of excess body fat.
7.  Obviously it improves your fitness!  In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. 
8. Psychological Benefits- Are stuck in a rut just running/biking for 40mins at a steady pace whilst telling yourself you can't go any quicker? Pushing your body to the max and telling yourself to push through barriers and to keep going is great for the mind. Stop telling yourself it will be too hard and bite the bullet. Afterwards you will reap the benefits and be proud of yourself for doing it. 

Stace x

The Latest In Fitness Fashion

Some girls obsess about their OOTD's, whether their nails match with their bag and shoes or whether they have the right ratio of designer to high street labels. Me on the other hand...Im obsessed with gym clothes.


There really is some fantastic gym & fitness clothes out there this season. Whilst my closet isn't quite as big as Khloe Kardashians, I'm sure I could give her a good run for her money.....if I had her wallet that is.


I love the fact that high street are now venturing into fitness clothes. Im all for high tech clothes when needed but its been like a breath of fresh air recently. High street stores are now offering fantastic sportswear, all amazing designs, patterns and pushing the boundaries of the norm we've previously seen, no need to now spend £50.00 on a pair of running leggings and £50.00 on a sports bra. The High street are now doing it cheaper!

First up Boohoo.com

 Top- £12.00

Leggings- £12.00


Fab designs and prints! For the girls who don't just want to blend into the background BOOHOO Sportswear is leading it for graphic prints this season. Ive tried a few pieces from Boohoo, although perhaps a little more research needs to go into getting their sizes right, I found I had to either go below or above my normal dress size.



Recently I purchased these.... there's only so much black lycra a girl can wear!

Top- £10.00 now down to £4.00
Leggings-£14.00 now down to £6.00

Leggings- £14.00 now down to £6.00



Bershka

In love with this place. I recently went on holiday to Fueteventura and spend quite a lot of time there, every time I go I have to do a spree as we don't have one in Newcastle anymore. They have just started doing a fitness line, and it is fabulous! Always the prettiest of colours, and flattering designs. Check out the coral/grey line they have out at the moment. Gorgeous and makes me feel slightly more girly when I'm Olympic weightlifting and sweating profusely.

Top £12.99
leggings £17.99
























H&M

Another big brand on the high street with affordable sportswear, also they do Plus Sizes (this is major news). I know some women really struggle with finding sportswear as a lot of the brands only stock smaller sizes. So for the plus size ladies out there your answers have been called.


Haven't got round to purchasing this yet, but its on my list! I love a Co-Ord set.

Sports Bra- £9.99
Leggings- £19.99


Missguided

Good quality and a great clothes line. Another brand with great graphic prints and doing things a bit different.

Top-£12.00
Leggings- £14.00












Sports Bra-£12.00
Shorts-£12.00

Sports Bra-£10.00
Leggings-£16.00
Zip Hoodie- £22.00




Victoria Secret

I may not look like Candice Swanepoel but I can pretend to! Their Yoga pants are amazing and make your bum look great! Victoria Secret and the PINK range are always so comfortable, they don't ride up in awkward places and they make you feel a bit more confident! Also the VSX Sports Bra is the best I've ever tried, brilliant fit but also gives a bit of lift (you ladies know what I'm talking about) I have this one in 4 colours!

£30.00-£45.00 depending on design.




Primark

A good old essential Primark binge every now and again is needed. Primark bring out new lines all the time and their fitness range is expanding. Obviously fantastic for price, can't go wrong!

 Hoodie- £8.00

Top- £4.00

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

Jawbone Fitness Tracker Review

Today is a short and sweet one. Not loads of in-depth analysis to do on this product.

Fitness trackers are all the rage at the moment. From counting steps, sleep analysis and counting calorie expenditure. Its a statisticians dream! After a few PT Clients were raving about them I decided to test one out myself.

10,000 is the number of steps everyone should be doing every single day. Now Im always in the gym and doing various bits and bobs but walking 10,000 steps a day is probably a struggle for me on a non running day, so I thought this would be good motivation for me... Ive wanted to get out of my normal routine and walk more for ages! I always walk alot on holidays so why not at home?

The Jawbone fitness tracker is a slimline black band and doesn't look to bulky on the wrist...which some other brands do. Huge bonus for the fashionistas out there!

The tracker I found was very accurate, it was fantastic motivation and I had it set to a timer so if I had been sitting for 30mins it would vibrate to let me know. It prompts you to move more! I found this definitely helped me, and made me more active then normal.

Theres a little button on the band which you can switch into sleep mode or active mode. But the sleep analysis I found was really inaccurate though. It would say I was in a deep sleep when I definitely wasn't, It would say I was awake when I thought I had been asleep! Very inconsistent and I wouldn't read into the sleep analysis feature at all.

I never read too much into 'calorie counting'  anyway, there are so many factors that come into how many calories you burn when at rest/exercising/sleeping so telling me I've burned 1000kcal today will probably be inaccurate. I also found updating the data onto my phone a little bit of a hassle and it was very slow.

Spending £80.00 on a fitness tracker is a bit much...it's a glorified pedometer really and you can get them in Boots for a fiver.

Good for beginners but looking forward to trying a higher tech one.

Trespass Triflex Sunglasses Review

Lets be honest quality sunglasses are a must, whether participating in Sports or not, everyone needs them...and protecting your eyes is vital to good health. 

Trying to run in them or play sports is another thing though... and finding the perfect fit for your face and finding the right style for you can be a little tricky. As a former athlete training everyday in various conditions, Ive had countless bad experiences of running sunglasses in the past, ones which have stretched, buckled, scratched, put dents in my face, bounced all over and even slipped down my face and fallen off!

Thankfully Trespass have read my mind and asked me to review one of their most popular Sunglasses. 

Just to give you a bit of background...Trespass are a well established company, specialising in outdoor products for hiking, walking, running, camping, skiing, cycling, golf and many more! 

Their products are all high quality and long lasting, founded and based in Scotland they know a thing or two about extreme weather conditions! 

Trespass have won the British Apparel Export Award 3 times, International Trade Award at the Glasgow Chamber of Commerce twice, Lifetime Achievement Award at the Lloyds TSB Jewel Awards in 2009, Inducted to the Hall of Fame at The Entrepreneurial Exchange 2010 and Winners of the KPMG Scottish Leaders of the Year 2012, to name a few accolades in their trophy cabinet.

They were Official Providers of Casual Uniform for the Scotland Team at the Commonwealths 2014. Also have a Partnership with the British Children's Ski Team, BUCS Team GB Winter Team and the Ski & Snowboard Show in London every year.

This company screams quality and their Awards prove it. 

The Triflex Sunglasses I was asked to review certainly lived up to my expectations.

I'm sure some of you are wondering how can I be so happy with one pair of sunglasses? Trust me it is a problem to find the right pair! 

The Triflex Sunglasses are just what I needed for outdoor sports, my running and various activities. They are completely comfortable, so light that I didn't even feel them on my face. They have a UV 400 protection so I knew I would be protected against the bright sunlight and harmful rays. The sunglasses are designed so that sun rays don't get through the side of the glasses, another design bonus as others I've used haven't had this. They also have an adjustable nose pad so can be adapted to fit most people.

To my delight the sunglasses didn't slip once, bounce around or scratch my face. I didn't have to fiddle round with them like I have in the past with other brands and when I looked down they didn't fall off either. They certainly do what they promise and I can completely focus on my workouts whilst not being interrupted by sunglasses problems . 

The Unisex Triflex sunglasses are very Modern looking, a little Sci-Fi infact, but I loved them! The bright white frame and the ice blue tint on the polycarbonate glasses is such a nice touch, but somehow when you look through them it's perfectly clear with no blue haze at all. 

In my view they are perfect for all Sports and in particular Runners, Cricketers, Rowers, Cyclers, Hikers, Golfers and even people who like posing on the piste. 

In conclusion....A must have in the Sports Bag. 

Stace x

NIP+FAB Product Review and Gym Bag Essentials

I've seen so much hype about Nip + Fab recently, mostly due to Kylie Jenner becoming the face of the brand and everything the Jenners/Kardashians touch turns to Gold! I first stumbled across Nip + Fab when I bought the Yoga Blend Shower Gel 500ml and Body Cream 500ml ages ago and fell completely in love with it! The smell really is amazing and it relaxes me...which is quite a statement considering it's just a shower gel and body cream. In it contains Lavender, Coconut Oil and Rose and they last for ages, it doesn't smell false or chemically at all, its smells very natural and its just so so relaxing! They should definitely bring this scent out in a candle. I've tested so many products in the past and the natural products definitely appeal to me more, Im not keen on putting chemicals on my skin.

I was so impressed with it I've decided to try a few of their other products. 

First up was the other showers gels in their range, I was so impressed with the quality of the Yoga Blend that I wanted to see if I got the same from the others. I bought a large 500ml of the Energy Boost containing Lemon, Sweet Mandarin and Grapefruit. And a trio set of Yoga Blend, Detox Blend (Frankincense Oil, Tea Tree, Green Tea and Jasmine) and Destress Blend ( Frankincense, Orange Blossom and Sandalwood). 

The fragrances of the shower gels were lovely but I found them a little synthetic so not as much of a natural scent as I was hoping for and it didn't have as much of an effect on me as the Yoga Blend. Still lovely smelling but the Yoga range is still my firm favourite out of these! 

The hand cream set in the same fragrances were really nice, thick cream which settled into the skin quickly, they all smelled lovely and had a more natural smelling scent then the shower gels but again (maybe I'm biased) but I still love the Yoga Blend so much because I do find it relaxes me.

Next up is the Body Slim Fix from the Fitness Range, obviously I'm so keen to try products that has anything to do with fitness at all. And although I disagree with any companies claiming of you can drop a dress size from a bottle (which we all know doesn't work) I wanted to see if it had any effect on me at all. The Body Slim Fix aims to moisturise, tone and firm the skin, improves body contoures for a firmer and slimmer appearance. I put this on after a shower and after a few days (surprisingly) I did start to notice a difference, my skin definitely felt smoother and more tight and toned. So if you girls are looking for an added piece to your gym bag and need an extra boost of confidence this is it.

The NIP + FAB Dark Spot Fix is something I wanted to try for a while as I've seen good reviews on it...even though I'm no where near the age of needing this sort of thing, I don't have dark spots or wrinkles and my skin is 1000 times better since switching my diet to Vegan. I do believe what you put into your body is far more important then the creams you put on it. Saying that since I was 18 Ive always looked after my skin, and now I try and put more natural things on it. But I decided to give it a go... prevention rather then solution right!

The serum contains Illumiscin to reduce the age spots and prevent more appearing, Vitamin C to improve skin tone and Olive Leaf for brightening, softening and increased elasticity.

I applied it at night after cleansing and toning, then after I would apply a moisturiser on top. My skin did have a glow to it, a added boost and I looked more awake. I was really impressed with this, Ive tried other anti ageing type products...such as the Holland & Barrett Olive Oil Eye Cream and that didn't have much of an effect on me. I do like that NIP + FAB use natural extracts in their products. 

Overall I would say the NIP + FAB are a great beauty range and their products are really high quality without the rediculous price tag. I have various gym bags.....you other gym bunnies will understand.... and these shower gels, hand creams and fitness body slim fix will be in all of them!

Stace x

Refreshing Summer Green Juice (Vegan)

Its summer time!....Well apparently... I personally haven't seen much sun in Newcastle which is a little depressing, and the weather has had me craving less salads and more winter food.

But on the odd occasion the sun does show its face, it's beautiful in North East England and this refreshing drink is perfect to go with the mood. I've just started growing my own herbs and used my mint from the garden in this recipe. I love creating my own recipes and look forward to creating more with my own home grown herbs, Ive just made a beautiful tomato sauce with basil and that'll be up on here soon.

For now enjoy this one.....

Ingredients (serves one)

• 1 Handful of Spinach
• 1 large slice of fresh Pineapple
•  Few sprigs of fresh mint 
• 1 teaspoon Spirulina 
• 1 teaspoon of Wheatgrass 
• 1 teaspoon Hemp Protein 
• and add a little water if its too thick for your liking

Blend it all up and off you go. Easy Peasy. 

Love Stace x

The Barbie Smoothie

You know you have your co-ordination skills on point when your meals match your outfits... Yes I'm being a little silly with this post...we can't be serious all the time! But when I made this up I was head to toe in bright Pink so thought I'd make a smoothie to match! This delicious smoothie, is a gentle wake me up, perfect for those in a rush! Looking sweet and innocent my Barbie Smoothie is a great breakfast which packs a punch with vitamins, but it also looks delicious too. I whizz mine up in the morning while doing my stretches and yoga.


 Ingredients (Makes 1)

• Handful Strawberries
• Handful Raspberries
• 300ml Unsweetened Almond Milk
• 2 tablespoons Oats
• 8 Cashew Nuts

Method

Whizz everything up in a blender and off you go!

Buckwheat Porridge (Vegan and Gluten Free)

Porridge the fuel to keep us going through the day....but why oh why is it so temperamental?! Either it ends up too dry and turns into cement like mixture or its over runny and more like a oaty soup then a thick creamy dish.

Ive done a Buckwheat Porridge Recipe (which I absolutely love at the moment). Hopefully my method should mean that we will always end up with that creamy porridge with a perfect consistency.

Buckwheat Porridge (seves 2)

• 60 g Buckwheat 
• 220ml dairy free milk (almond, coconut, soya)
• 100ml water

Toppings

• Handful Blueberries
• Hemp Seeds
• Pumpkin Seeds
• Flaxseeds
• Pine Nuts

Method
Soak the buckwheat in water overnight, this softens it up for the morning and makes it so much quicker for when your in a rush! Drain the water off and place in a pan with the dairy free milk/water and gently simmer for 10mins, stir occasionally to make sure non of the mixture sticks to the pan. If the temperature is too high the liquid might evaporate quickly and you'll need to add more! After 10mins the buckwheat should absorb the liquid and expanded into a creamy mixture. If you find you do have a bit to much liquid left, turn the heat up slightly and stir to make sure the buckwheat doesn't catch and burn.
Take off the hob and split between 2 bowls and I tend to top mine with fresh blueberries, hemp seeds, pumpkin seeds, flaxseeds and pine nuts. No need for added sweetness the blueberries should give you enough! 

Stace x

Sprouted Bean Rainbow Salad (Vegan & Gluten Free)

Sprouting my own beans and legumes is something I've just recently got into, it's really easy and you can do it at home. The sprouting process activates and multiplies nutrients particularly Vitamins A, B, and C, it neutralises enzyme inhibitors and promotes the growth of vital digestive enzymes. Sprouting makes it far easier for the digestive system to absorb all those nutrients we need. Beans and Legumes are naturally covered in a thick shell which stops all the nutrients being absorbed into the body. Its very scientific and I'm not going to attempt to break down the chemical and biological processes to you now! Sprouting can take a few days depending on how much you want them to grow, so bear that in mind if you're wanting  to make something with them.

It was a lovely day in Newcastle for once and I really craved loads of fresh vegetables..... They do say listen to the body! I wanted to make my salad colourful, hence the rainbow bit of the title. Picking vegetables with different colours means that we are getting different types of vitamins and minerals so always mix your food up! The great thing about salads is that you can chuck almost anything you want in it and with a lot of my recipes I don't use scales I measure mostly with my hands. This is really lovely for a little picnic (we did a mini one in our garden) or for a bbq, lunch or dinner. I also used buckwheat in this recipe, which is becoming my favourite grain... now overtaking quinoa! It's thicker and nuttier then other grains, high in protein and it's so versatile! Il be making lots more buckwheat recipes in the future.

Ingredients (serves 1)

• 200g Sprouted Beans (mine were a mix of mung beans, lentils, chickpeas, black eyed beans and adzuki sprouted over 3 days) 
• Handful Sugar Snap Peas
• 2 Handfuls Cherry Tomatoes (I used red, yellow and purple)
• Handful Red Cabbage 
• 1/2 Red Onion 
• 1 Carrot 
• 1/2 Avocado
• Cress
• 60g Cooked Buckwheat (I cook a big batch of it and use it over 3-4 days)
• Handful fresh Coriander 
• Sunflower Seeds

Dressing

• 1 tablespoon Balsamic Vinegar
• 1 tablespoon Agarve Syrup
• 1 tablespoon Wholegrain Mustard
• Juice of 1/2 Lemon
• Pink Himalayan Salt and Black Pepper for seasoning

Method

Chop the onion, red cabbage, carrot into small square pieces (try and get them all to be the same size) and halve the cherry tomatoes. Place them in a large bowl with the mixed sprouted beans, sugar snap peas and buckwheat. In a separate smaller dish mix all the dressing ingredients together, and pour the dressing into the large bowl and throughly mix all the ingredients together. Turn out into serving dish or plate and place on top avocado (chopped into quarters) then sprinkle over the cress, fresh coriander and sunflower seeds. 

Stace x

Love NE Magazine - Article by me on Healthy Living in Newcastle

Here's my article for www.lovene.co.uk all about Healthy living in Newcastle....I loved writing it and hope you enjoy it.

An Alternative & Healthy Weekend in Newcastle

June 11, 2015Shaun

Today’s article is from another new guest poster, Stacey Smith who blogs over at Stacey’s Say. As you can see from Stacey’s website her posts are all to do with health and nutrition so it should come as no surprise that the topic of today’s article is healthy living. If you are on Twitter you call follow Stacey @stacey1smith

Stacey takes a look at and offers healthy alternatives to the typical weekend activities in Newcastle so if you fancy doing something this weekend but don’t fancy a hangover or a calorie overload then give this fantastic article a read and let us know what you think. 

Friday

Its that Friday feeling! And yes you probably want to head to the nearest beer garden for that much needed pint… or 3.

But just wait, there is another option you know! Why not try a bit of exercise before you head home to fill up on good feeling endorphins, plus exercising make you less likely to choose unhealthy food options later on. Alcohol is a toxin, not an essential food group for the human body. Excess toxins cause weight gain and because alcohol is a mixture of carbohydrates, sugars and artificial ingredients its like a triple toxic whammy on the body! So heading to the gym it is.

Northern Pole Dance

Storm Fitness are brilliant they listen to what you really want, whether that be fat loss or muscle gain, they cater for your goals and you will be trained by the best professionals in the business with your very own personalised training programme. If you fancy a bit of fun, you can try Northern Pole Dance for a mixed abilities class 6-7pm. Before you smirk at pole dancing and think you will get caught re-enacting a scene from Coyote Ugly, its really hard, takes incredible core strength and you will feel like you’ve had a great workout by the time you’re done. You can also head to The Barre Studio, a mixture of ballet, pilates, resistance and core training, they work on strength training whilst elongating the muscles for a lean strong physique, its tough to say the least! 

Alvinos

If you’re not tempted at all by exercise and you really do need a drink then head to Alvinos; they have 2 cocktails for £8.95 until the end of June. But be careful, cocktails are filled with sugar and unhealthy carbonated drinks, so ask for a Martini 75kcals, Vodka Soda Lime or Gin Soda Lime which comes in around 100kcal, a Mojito (ask for no sugar) with about 130kcals or a Manhattan 130kcal. Alternatively head to NE4 Cafe Bar for their roof top terrace and a half pint of beer which is around 85kcals.

If you find yourself celebrating a special occasion (like finishing work) head to the Silk Room Restaurant and Champagne Bar. 1 glass of champagne is around 85kcal, good enough reason to have a glass then! Also they do some really healthy dishes try their Asparagus, Roasted Garlic and Broad Bean Risotto or Steamed Fillet of Seabass, with Mussels, Prawns, Squid and Pesto Gnocchi.

If you’re making dinner yourself, try and aim for some white fish oven baked with lemon, dill and black pepper, serve with steamed green beans and broccoli with brown rice. Or for the vegetarians and vegans out there, try rice pasta or courgette pasta with sundried tomato, olive, basil sauce.

Saturday

If you fancy a challenge and something a bit different, why not try a Park Run, a FREE 5km race every Saturday at 9am. Park Runs are a fantastic well supported event and all UK based ones set off at 9am every Saturday, there are 17 locations in the North East so you’re not limited on choice, there is even one on the Town Moore and they always get a brilliant turn out. All you have to do is register online, and off you go, results will be posted later that day on the website. Don’t be put off and think you’re going to be lapped by Mo Farah wannabes, attendees range from Club runners at the front to Mammies with pushchairs at the back. Set yourself a time and see if you can beat it each week.

Yogalillies

If that sounds a bit too much for a Saturday morning, head to Yogalillies, for a more relaxing Yoga & Pilates class, the instructors are lovely and make you feel really comfortable so there is no embarrassment here when you fail to do a ‘dog head down.’ After all this hard work its time to refuel! It’s really important to refuel quickly after exercise. The quicker you get fuel in, the better the body responds and recovers. Head to Naked Deli in Heaton for a spot of brunch, they cater for gluten & dairy allergies, clean & paleo diets, vegans and vegetarians. Choose things such as their wonderful juices, protein drinks, salads, vegan raw desserts and they even have a brunch menu.

If your feeling like you can’t stomach a meal right now with all this exercise try Clean and Press juice bar in Jesmond. The G1 juice is one of their most popular, add vegetable protein powder into it for a added boost to recover after exercise.

Parklands Mini Golf Course

For Saturday afternoon if you don’t fancy shopping (2 hours of shopping burns about 300 calories) or a walk on the beach (hold off on the Mr Whippy). Head to Parklands 18 hole Mini Golf Course at Newcastle Race Course £4.00 for adults and £2.75 for children under 13.

For some afternoon tea head to Tea Sutra Teahouse, where you can unwind and relax, no WiFi here so you can escape from the chaos. They serve tea leaves from all around the world, and also serve vegetarian and vegan food. A little haven in the bustling streets of Newcastle.

For dinner there’s some great choices in Newcastle for healthy meals. Choose from Gusto or Babucho’s who both have separate healthy eating menus. Its fantastic to see Newcastle really jumping on board with people looking after themselves. 

Sachins Restaurant

Indian food is one the easiest cuisines to choose when eating healthy and looking after yourself, head to Sachins, and order their goan chingni, murgh kashmiri or kabli channa. All beautifully made and they cater for all allergies, vegetarians and vegans. With any Indian food if you’re watching your weight stay away from the deep fat fried appetisers and dishes filled with creams such as the English take on Tikka Masala and aim for more authentic Indian cuisine. Sachins is an authentic Indian restaurant so you won’t find a Tikka Masala in sight!

If you’re a hardcore vegetarian or vegan, try the Painted Elephant, a quirky little place. Go for the Marrakesh Market dish which is gluten free, they pride themselves on being Newcastle’s first plant based restaurant, these dishes are packed full of flavour, and you wont feel deprived from meat at all. As a vegan myself, starting out was a little tricky, but now I like to think I know all the tricks of the trade. Eating out should be no dilemma for vegans, especially in Newcastle!

For a spot of vino, head to the Vineyard on Grey Street. Red wine contains lots of antioxidants and some studies show benefits for heart health, even Paula Radcliffe would have a glass every night when in training but that doesn’t mean you can consume 2 bottles though, one glass of wine is around 180kcals.

Sunday

I always associate Sundays with family time and fry ups. But think twice before you inhale a ‘big daddy sausage, bacon, hash brown sarnie’ coming in at around 800kcal, most of this from fats. Can I suggest other healthier options which wont leave you reaching for the heartburn tablets.

1. Poached egg, spinach, roasted tomatoes and mushrooms with wholegrain toast.
2. Porridge filled with nuts, seeds and berries.
3. Avocado on toasted Rye bread. 
4. Smoked salmon, scrambled egg and wholegrain toast.
5. Banana smoothie, with almond butter and almond milk.

Peddling Squares Cafe

So a family bike ride is in order! Head to the River Tyne, where there is a cycle path stretching from Prudhoe all the way through Newcastle to the coast. Make sure you pop into Peddling Squares in Swawell, its a cycling enthusiasts cafe/bar. Such a great find, decorated in all things Tour De France, Sir Chris Hoy and Sir Bradley Wiggins. They sell lots of cycling gear, plus lots of great food (some dishes are not the healthiest and yes you can have a full blown fry up here if you really want to) try their more healthier Ciabattas, the roasted red pepper and hummus is lovely!

If you want some alone time, then head to the beach…..no not for fish and chips! For David Fairlamb’s Fitness Beach Bootcamp, you’ll be whipped into shape by this man. Burpees, sand dune runs, and press ups come to mind. All fun though…in a strange way. If that sounds too much like Sargent Major to you, head to Clubbercise, a new aerobics class with a twist, in a darkened room, bring out the glow sticks, UV paint and DJ Scooter, you’ll sweat buckets without realising, burn tonnes of calories and its so fun!

Clubbercise

Dance moves will rival those on the Big Market, but you wont have to consume Jagerbombs and deal with the horrific hangover the next day. These classes have just burst on to the scene up and down the country and are set to become the next new fitness craze, there’s one on a Sunday at 4pm at Springfield Community Centre. 

A Sunday Roast is obviously a must to most people. I don’t particularly like them anymore, but I know its tradition for most people. Be a little wary of Sunday Lunches, I hate to spoil the fun but most dinners are quite unhealthy and pack around 1000kcal.

Meats such as Beef, Lamb and Pork have a high fat content and because they are normally roasted over a long time in their own fat, it means that there’s nowhere else for the fat to go other than your belly. Cooking methods such as grilling or poaching are far healthier, and chose leaner meats such as Turkey or Chicken. Roasted Potatoes, Parsnips and Carrots are all roasted in heaps of fat, whether that be vegetable, butter, goose fat, olive or lard, this is also the case for Yorkshire Puddings. All those usually healthy vegetables full of nutrients have now absorbed large amounts of fat, and a lot of restaurants also put butter,fat and oils all over the peas,green beans and broccoli so be weary of that too. Then the mashed potato normally is packed full of cream and butter. So you thought you had a healthy dinner, when in actually fact its quite the opposite. The best option is to make it at home from scratch, where you know what you have put in your meal. Refrain from soaking everything in fat, steam all your vegetables, hold on the Yorkshires, bake sweet potatoes in a little olive oil, and roast a chicken. 

So there you have it, a weekend of being healthy in Newcastle is easy! Come Monday morning you’ll be feeling a lot better about yourself, no hangovers or bloated bellies in sight.

http://www.lovene.co.uk/an-alternative-healthy-weekend-in-newcastle/