Fitness & Health Tips For 2016

Here's a recent article I wrote for The Evening Chronicle............

Stacey from Newcastle, retired from the track due to injury and is now a fully qualified sports therapist, personal trainer, nutritionist and health advisor.

In her new role she advises people on how to get fit and shift any unwanted weight.

She said: “Health and fitness advice in the past has always tended to be about going to extremes. Cutting out whole food groups, fasted cardio, not eating carbs after 6pm, and downing protein shakes after a session.

“Being fit and healthy is easy, can be fun and you don’t have to take it too seriously, you don’t have to stick to the rules which have been set before, find your own way of doing things”.

Here she gives you her top tips for a healthy 2016.

1. Don’t jump on the Fad diet bandwagon. Think that starving yourself will be a quick fire way of losing those Christmas pounds? Wrong! Fad diets such as 5:2, Atkins, low calorie, meal delivery services and points counting are only short term fixes and thats all they’ll ever be.

You need a normal human diet which your body and training can thrive on. Eat real natural foods and stay away from the packets... think vegetables, meat, grains, fish, seafood, eggs, fruit, nuts, seeds.

2. Enjoy your training! Think that being healthy and increasing your fitness levels should be a hard, miserable, painful slog? Thats the quickest way to put anyone off! Find the enjoyment level of exercise, remind yourself of how you will feel afterwards, endorphins released will give you a euphoric feeling and exercise is also recommend for people that might be suffering from the new year blues... exercise is a natural mood lifter and also gives you time out of the rat race.

3. Take it steady. Don’t be tempted into going to the gym everyday for three weeks, then find you’ve sickened yourself and can’t face going there anymore. Chose to exercise 3/4 times a week, then build it up after that.

4. Drink more water. Your body needs water to function and fills you up, so instead of reaching for snacks when you feel peckish, have a glass of water instead. Sometimes your body mistakes hunger for dehydration.

5. Drink less alcohol. Sorry to be the bearer of bad news, a couple of glasses of wine can set you back 400kcal and will require a 40mins run to burn it off. Cutting your alcohol intake is one of the quickest ways to lose those pesky pounds.

6. Try something new. If your stuck in a rut and bored of training then mix it up. Try circuit training, interval/hill running, a new fitness class, a new running route or join a new club.

7. Nail your warm up and cool down. Another thing that will get in your way of your fitness journey in 2016 is injuries. Make sure you are thoroughly warmed up before exercise and don’t jump straight in the car after your session. A normal warm up I prescribe to people is 5-10mins of jogging followed by dynamic stretches, these are exercises that are performed with movement such as high knee drills, hip circles, lunges and leg swings.

For a cool down a few light static stretches are needed, but studies show that stretching is best performed a few hours later. So when you are sitting in front of the TV focus on large muscle group stretches such as hamstrings, quads, glutes and calves. A lack of... or a reduction in flexibility is one of the main causes of injuries, so its important!

8. Make a list of all your personal barriers. This is the best way to make sure you stay on track of your health and fitness goals. Write down everything that will possibly get in your way or things that you may be tempted to use as an excuse. Examples such as work, stress, tiredness, family, celebrations, lack of motivation and bad weather conditions are frequently used... especially in January.

You need to be aware of what may get in your way and you need to have a plan in place for when these situations may happen. Sounds a little bit drastic, but it works!

9. Set short term and long term goals. One of the most off putting things for my clients is that they soley focus on their long term plan, i.e. losing 40 pounds. Now if you have a big goal like that, it may seem impossible and out of reach in the short term. This is when achievable short term goals are better put in place. Focus on losing your first 5 pounds, then move your goals and after you’ve achieved that... and so on.

10. If you have a cheat meal, day or even a week then don’t fret. Forgive yourself and simply move on. Theres nothing you can do to take back the pizza, beer, brownie, ice cream binge so don’t beat yourself up about it. Move on, learn from it and get back in the gym asap... simple but true!

DietBet - The company that will pay you to lose weight. The Pros and Cons

DietBet is an online American Company designed to increase your willpower...with money. In order to lose weight these days people seem to not have enough willpower to stay slim and away from the Krispy Kreme's on their own...but give them money for it...Yes! With the UK set to start doing the same I thought I would share my thoughts on the scheme.

DietBet involves a group of people setting up either a 4 week or 6 month challenge to see who can lose a certain percentage of body weight. In the 4 week challenge there is a 4% loss target and in the 6 months challenge a 10% loss in body weight is the target.

New bets start everyday, the more people who enter a challenge there's a higher chance of making more money. Every participant puts in a set amount then anyone who completes the challenge gets a split of the pot and anyone who doesn't...time to cough up.

First of all... The problems with this system.

1. This could potentially lead to dangerous weight loss methods, starvation and eating disorders.
2. Every persons biological makeup is different, some may naturally lose body fat quicker then others. People who are quite large can lose 4% body weight a lot easier then if your only carrying a couple of extra pounds.
3. This challenge is very short and doesn't aim for long term health (probably would want you to put on weight and join another challenge again).
4. Only digital scales allowed and they can be very inconsistent. 
5. Success is only measured with weight loss. If you are doing a range of different training methods including weight training, you weight is more then likely going to go up. Health and fitness success is not only measured with what the scales say.
6. A quick weight loss could potentially mean you have lost muscle mass not body fat.
7. Water fasting could replicate these results, boxers do this for weigh ins. 
8. Cheating would be easy! Just stick a weight in your pants and hey presto you've made your 4% weight loss in 1 minute. 

The only positive I can think of is that it may give you the initial willpower and motivation to lose weight. If your health, your expanding waist line, the fact you nearly keel over after walking up the stairs or you cannot play with the kids anymore isn't enough for you to take responsibility of your health and lose weight then when in doubt the Americans are here to save you... by gambling with your health.

Stace x

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

Health Benefits of Autumn/Winter Season Foods

So Summer has gone...it never really arrived did it. But Autumn and Winter are definitely here so bring on the jumpers, woolly hats, parkers, dark nights and hot comfort food. Autumn really brings so much delicious food back onto the table which is missed in the summer.

Now the trouble we have these days (without sounding like my late Grandmother) is that the giant supermarkets have changed the way we eat. Most Fruit and Vegetables are available all year round now and you can buy Strawberries in December, Leeks in August, Mangos in February and Tomatoes all year round. But if you were to go with as nature intended this wouldn't be the case. Seasonal Fruit and Vegetables are important to us, whether you're supporting the local farmers, saving the environment due to less air miles, want to increase your diet variety, want better tasting food or you are looking after your health, there are many benefits to sticking to the seasons.

Health wise there are studies that say eating with the seasons is far better for us. Eating the same food over and over again can make the body develop intolerances and allergies, by rotating our diet we will be digesting food we are meant to at that time of the year. There's no need to be eating Sweet Potato, Blueberries, Avocados, Apples and Bananas all year round. Seasonal food also has higher antioxidants and higher nutritional value then when bought and consumed in the non season.

We should be more in-tune with our environment and listen to our cravings. In the Winter I always want warming root vegetable dishes and then in the summer I always crave fresh salads. There is a reason for this as our biological makeup is made this way and in the caveman times long long ago ...this is how we ate!


Here I'll be going to go into our seasonal produce and explain all the health benefits to them as well!


Pumpkin - Nope not that stuff in a Starbucks Pumpkin Spice Latte (which doesn't contain any real Pumpkin by the way). Use it in stews, soups, as an alternative to potato wedges, in puddings and use it has healthy alternative in baking, there's loads of uses for this wonder veg. Check out this Pumpkin Cashew Cream Cake with Chocolate Sauce (all vegan and raw).



Benefits - High in Vitamin A, High In Fibre, Seeds Reduce bad cholesterol, high amounts of beta carotene, high levels of potassium, high in Vitamin C.

Brussel Sprouts - You either like them or not. I hated them until my American friend made me this one night...Try them roasted in the oven with red onion, balsamic vinegar, little honey (not vegan) and pomegranate...a beautiful dish.

Benefits - High in Vitamin C, Fibre, Folate and Antioxidants.


Figs - Im not talking about the dried variety, but a real fig. Absolutely wonderful in Porridge, or grilled in a salad.

Benefits - High In Fibre, Lowers Cholesterol, Prevents Hypertension, High In Calcium.

Not too many though, they are still high in Sugar.

Blackberries - They are ready to pick now! You should see these popping up all over the countryside at the moment. Try them in muffins, cobblers, crumbles, pies, jams, smoothies, in porridge or as a snack! Just try and not cook them too much or spoil them with too much sugar. The natural health properties are destroyed when cooked, so do try to keep them raw in dishes if you can!

Benefits - High Antioxidants (one of the best berries you can have), reduce inflammation.

Butternut Squash - Simply roasted is wonderful. Or try is in soups, risottos, cakes, muffins or in a curry... just like this one from Jamie Oliver.

Benefits - High in B6, Potassium, Fibre, Beta- Carotene, Vitamin C.

Cinnamon - Sprinkled on porridge, hot drinks, and puddings. Or used in Moroccan food (love Moroccan food at the moment). Also try grated apple and cinnamon cooked with your porridge oats in the morning, such a comforting breakfast!

Benefits - Anti Inflammatory, Antioxidants, Lowers Blood Sugar, Fights Bacteria, Reduced Blood Pressure.

Celeriac - Try it in curry dishes, stews, roasted, grated into salads and as a substitute for potatoes.

Benefits - High amounts of Fibre, Magnesium, Phosphorus, Calcium, Potassium, Vitamin B1, B2 and E.

Cranberries -  Use them in Salsa's (not kidding) these delightful fruits adds VaVaVoom to your usual Mexican fajita night. Mix them with chopped cherry tomatoes, red onion, fresh coriander, jalapeños, lime, little himalyian salt and little coconut palm sugar.

Benefits - High in Vitamin C and E.


Parsnips - Roasted in the oven instead of potato wedges or as a mash. Also try it in humus, or instead of the ever so popular courgetti/zoodles use parsnips instead!

Benefits - A fantastic root veg packed with Vitamin B, C, E and K. Plus Potassium, Manganese, Magnesium, Zinc, Iron, Phosphorous.


Turnips - The obvious is to use it in stews and soups, but as an alternative try this beautiful Sesame Roasted Turnip & Barley dish from Naturally Ella

Benefits - High amounts of B Vitamins

Clementines - Eat as a snack or use in a Chinese stir fry. Plus try this yummy Clementine Green Smoothie with Coconut Milk from Minimalist Baker.

Benefits - Low Sugar, Low Calorie, High Vitamin C, Potassium and Calcium

Pears - Lovely in salads. Alternatively try this Spiced Pear Baked Oatmeal Recipe from Dietitian Debbie's Dishes Blog.

Benefits - High in Vitamin B2, C, E, Potassium, Pectin and Fibre. Known to lower cholesterol!

Pomegranates - Use these in a winter salad like this one...roasted butternut squash, spinach, clementines, grated carrot,walnuts with olive oil, fresh coriander & mint, lemon juice as a dressing.

Benefits - Anti Inflammatory, Anti - Oxidant, High in Vitmain K, C, B5, Maganese, Phosphorus, Magnesium, Calcium, Zinc and Iron.


Sweet Potato - Everyone is eating this at the moment, whether it's in brownies, cakes, wedges or soups. It's a fitness fanatics dream...but it is actually a winter food so this is not supposed to be available all year round.

Benefits - High in Vitamin A, C, B1, B2, B6, Manganese, Copper, Pantothenic Acid, Potassium, Phosphorus, Niacin and Fibre.

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

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

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

Raw Blueberry & Lavender Cheesecake (Vegan & Gluten Free)

Birthdays.....mainly consist of cake right? My Mam is the ultimate cake maker...I dont care what anyone else says, hers are the best and I mostly get excited about family birthdays because I know I'm going to eat cake. No they are not vegan, healthy, clean, paleo, gluten free, dairy free or remotely good for you. But every once in a while won't hurt, you HAVE TO LIVE. We can't be eating kale, quinoa and avocados 100% of the time...I would go mad.

Mother Smith was actually a baker in her 20's so she makes everything from scratch such as pastries, cakes and breads and she's very good at sabotaging a diet! When I was younger she made novelty cakes, such as princess, clown, teddy bears and all sorts! Now we are older and allegedly more mature she goes for various chocolate cakes, and my god they are unbelievable...think of Bruce Bogtrotter in Matilda.

But what happens if you dont actually want a piece of homemade chocolate cake (which is rare). Upon my vegan journey my taste buds are changing, and I found myself wanting to make a more healthier natural cake then just a normal birthday cake.

So here we go, a Raw Blueberry & Lavender Vegan Gluten Free Cheesecake, made for a birthday and perfect for summer.

Ive just started to grow Lavender in the garden so I've been waiting for an excuse to use it in cooking!


Its creamy, hits the sugar craving spot and leaves you satisfied.

Ingredients 

Crust

1/2 cup dates
1/2 cup almonds
Pinch of salt

Filling

3/4 cup cashews (soaked for at least 2 hours)
3 tablespoons coconut oil
1/3 full fat coconut milk
1/4 cup blueberries
3 tablespoons of fresh lavender
2 tablespoons maple syrup

Method

For the base put the almonds in a food processor and pulse until finely chopped, add the dates and salt, pulse again until a thick paste forms.

Press the mixture into the base of a tray (5 inch) make sure the mixture covers very evenly and use greaseproof paper. Then pop into the freezer while you make the filling.

For the filling put of all the ingredients into the food processor and mix for a few minutes until a smooth creamy mixture forms. Pour the mixture into the tray on top of the base and then freeze again.

Freeze for 4 hours, then remove and leave to thaw out a little this can take 10-15mins

Top with fresh lavender, blueberries, edible flowers and coconut.

Stace x

The Group Gym Review

With National Gym Memberships down according to The Telegraph there seems to be an awful lot of new budget gyms popping up everywhere. Pure Gym, Exercise4Less, The Gym Group and soon to be added to that list is Mike Ashleys Sports Direct Gyms. With Memberships ranging from £5 to £20 who could turn down an opportunity to actually afford it for once, and this is probably why there is such a push for these budget gyms at the moment. I have a feeling that this declining figure will soon be on the rise again and the more expensive gyms will be in fear of the new 'budget' Brands taking over the market.

I recently went down to the newly opened The Gym Group in Gosforth Newcastle to have a sneak peak at the new facilities and to see what you can get for bargain £12.99 a month.

First impressions are everything and instead of a normal reception area, there are glass booths you can go into to enter the gym, disabled access is also available at all of their gyms. Each member gets his or hers pincode to enter the gym, which allows the booth to open and for you to be transported into the otherside...very Austin Powers like.

There was a steady stream of people going in and out of the gym but with anything brand new and technical there was a few glitches and some customers who's Pincode didn't work were left waiting until a member of staff allowed them in.  I am presuming it was a teething problem due to this being opening week. The Gym Group already have over 60 gyms Nationwide and more opening soon (including another one opening in Newcastle City Centre next to The Gate) so this concept must be working.

The gym is all on the ground level and it is humongous! It has a great energy when you walk in, and you feel like everyone is there to work hard, unlike some other gyms where people only go to socialise and walk on the treadmill at 2MPH.

To the far left is the Olympic Weight Lifting and Free Weights section, with large mirrors along with wall, it allows for you to look at your form and technique. Im big on this, no it's not because I like looking at myself in front of a mirror but when lifting 65kg's and up...technique is everything...something slightly out of line and injuries do happen. There are also lots of machine weights too if you're just a beginner.

The Cardiovascular section is also fantastic. Treadmills, Cross Trainers, Bikes, Spin Bikes, Steppers and Rowers, theres plenty to choose from. Plasma screen TV's surround the gym so you don't get bored and with so much equipment even in peak times there was plenty still available.

Also available is a section for TRX and Core Training, Plyometric boxes, Kettlebells, Slambags, Swiss Balls and plenty of Personal Trainers to help you out too.


There is a wide range of classes available throughout the day and week. Just like all of The Gym Groups classes these take part in the gym. The only slight downside I can see to this is that for the body conscious or for anyone who gets embarrassed easily they might not like the idea of doing a class in front of the whole gym. The classes available at the Gosforth Gym include Spinning, HIIT, Bootcamp, Circuits, Tabata, LBT (legs, bums, tums) Boxerfit, Stretch& Relax, Abs, Suspension Training, Insanity, Pump and Kettlebells. So with a variety to choose from theres something for everyone.

In conclusion I would say The Gym Group have a fantastic concept here.  No tie in contracts and you can have a duel membership, so you can visit more than just one location (good news there is another Gym Group already open in Heaton) also they offer Corporate Memberships, great for looking after your staffs health and wellbeing. A word of caution, parking can be difficult in this area. However the gym is more suited and positioned for locals and people working in the area rather than someone who will drive into the location.

With a great variety of classes and equipment, it makes it easier to mix up your workout so you don't get bored and stuck in the same routine. Most of their Gyms are 24hours, fab for shift workers who don't normally get an opportunity to be a member of the gym, the Gosforth Site isn't 24hours but open all week from 7am till 11pm.

The low cost budget gyms are definitely taking over and dominating the industry now, with £12.99 a month membership you really can't go wrong! Big thumbs up from me for value-for-money and product offering.

Stace 

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