FITVINE MAG - MAY/JUNE 2019

fitvinemag

Your guide to fitness, healthy food & essential wellbeing

May–June 2019

GROW & GLOW

WITH BREATHE & RETREAT

PHO’S

SUMMER

PICNIC

Refresh

your

wardrobe

BALANCED

FOOD WITH

HEALTHY

LIVING

JAMES

DINE OUT

Scandinavian

THE POWER OF

FLOWER

ESSENCES

POWERED BY FITFEST OXFORD

Nighttime

SKINCARE TIPS

THE BRAZILIAN

METHOD WITH

Vivian

Fonseca

Trampoline

YOUR WAY

TO FITNESS

GO VEGAN!

RECIPE INSPIRATION

FITFEST

OXFORD

2019


Low Cost. High Spec. No Tie Ins. Open 24 Hours.

SAVE £25.00

USE CODE: FITFEST

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FREE

WEIGHTS

ZONE

400+

FREE

CLASSES

UNIQUE

TRACK

& FIELD

ZONE

BEST

EQUIPPED

GYM IN

OXFORD

FULL

MEMBERSHIP

£22 .99

PER MONTH

JOIN ONLINE www.buzzgym.co.uk

Buzz Gym, Queen St, Oxford, OX1 1NZ (Located at the Westgate Shopping Centre, roof top level)


47

12

Grow & Glow

with Breathe & Retreat

Contents

4 FitFest Oxford 2019

12 Grow & Glow with

Breathe & Retreat

18 5 Ways to Refresh

Your Wardrobe

20 The Power of

Flower Essences

24 Healthy Dinners with

Healthy Living James

35 Vegan Beetroot and

Ginger Brownies

37 The Rise of Kombucha

38 The Brazilian Method

with Vivian Fonseca

45 Twerking: The Ultimate

Full-Body Workout

47 Add Play to Your Day

51 Easy Ways to Get

More Active

55 Floatation Therapy 101

56 Fitness After Pregnancy

57 Pilates for Everyone

61 Get Active and

Raise Money for

Cancer Research

18

24

38

Editor-in-Chief

Lydiah Igweh

Contributing Editors

Jasmin Peppiatt

Jude Perera

Amber Rose-Hurst

EDITOR'S LETTER

Welcome to the May/June 2019 issue of FitVine Magazine. This is another

exciting issue focusing on wellness, fitness, beauty, pampering and the much

anticipated run-up to FitFest Oxford 2019. As ever, we’re delighted to have

worked with a variety of inspiring brands and people for this issue, including

John Lewis & Partners, Aveda, Vivian Fonseca, Healthy Living James, Ben

Bidwell and many more.

Get your regular dose of all things fitness, wellness and more via www.fitfestoxford.com

FitVine 3


FitFest Oxford 2019

FitFest Oxford promises a

unique, interactive, experiential

fitness, wellness

and beauty event. The festival

is built on three key

pillars: Think Fit, Feel Fit,

Eat Fit. From food and drink to fitness,

wellness and beauty, this one-day

event on 15 th June 2019 will help you

try something new, meet like-minded

people and ultimately inspire you to

live a healthier, fitter, happier life!

FITNESS

There will be more than 50 fitness

classes and workouts from some of

the UK’s leading fitness brands and

professionals. The programme contains

every type of fitness session,

including hula-hooping, boxercise,

martial arts, Pilates, Zumba, Vinyasa

Yoga and more!

FOOD & DRINK

Enjoy healthy cooking demos and

workshops with expert nutritionists,

plus some of the country’s most

progressive food brands cooking up

a storm!

TALKS & TALENT

Insightful talks and workshops

hosted by top talent will be taking

place across the festival.

KUPP VIP ZONE

Unwind in the VIP Garden and enjoy

your own cocktail service, summer

tunes and healthy food, served by

KuPP Oxford, who are exclusively

cooking for VIPs only. You can also

bypass the queues with your fasttrack

tickets and enjoy your own

FitFest Oxford VIP-branded Tote

Goodie Bag.

WELLNESS AND BEAUTY

There is an array of wellness and

beauty treatments on offer, from

express facials, massages and meditation

to beauty hack stations, dry

hairstyling and much more.

KID'S ACTIVE ZONE

We’ve partnered with Ignite Sport

UK to provide a secure Kids’ Active

Zone with lots of sports and crafts

activities to keep the kids occupied

and entertained.

WHATEVER YOU CHOOSE TO DO AT FITFEST OXFORD 2019, YOU’RE SURE TO HAVE AN INSPIRING

EXPERIENCE. BUY YOUR TICKETS BY VISITING WWW.FITFESTOXFORD.COM/TICKETS.

HEALTHY AND SMART

COOKING WITH

THERMOMIX

EATFIT ZONE

10:00–10:40

Learn how healthy nutritious

food can be prepared directly

in a Thermomix. Cooking and

food prep just got streamlined.

Everything is weighed, prepared

and cooked in one compact unit.

Even desserts and cakes can be

made with minimal effort. Meet

the smallest and smartest kitchen

in the world.

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MIND MATTERS PANEL

WITH SPECIAL GUESTS

FIT AND WELL TALK STAGE

10:15–10:45

Mind Matters: Take part in a discussion

all around mental health.

Find out how our expert panel

members have successfully looked

after their own mental health and

wellbeing. Hear their stories and

learn from their experiences. Walk

away with helpful strategies to

improve your mental health.

HEALTHY EATING FOR

HEALTHY LIVING WITH

SPECIAL GUESTS

FIT AND WELL TALK STAGE

11:15–11:45

Join this expert panel discussion

on matters all around healthy

eating. Understand the nuances

around a balanced nutritional

approach. Meet Healthy Living

James, Hannah Eats and Food

Fitness Flora. Hear about their

approaches to healthy eating,

challenges they have faced in the

past and what works to keep them

fueled for a productive lifestyle as

foodie influencers.


WHY HAPPINESS ISN’T

THE ANSWER BY BEN

BIDWELL AKA THE

NAKED PROFESSOR

FIT AND WELL TALK STAGE

12:15–12:45

We are told a successful life is

a happy one, but have we ever

thought what that really means?

Is it actually healthy to chase happiness,

or is there a better way?

This talk will help you understand

what habits aren’t helping

you achieve a truly happy life.

Understand how you can make

the necessary changes to achieve

lasting happiness.

BODY SHAPE CONFIDENCE

WITH JOHN LEWIS

AND PARTNERS

PERSONAL STYLISTS

FIT AND WELL TALK STAGE

14:15–14:45

Personal styling is all about giving

you personalised fashion inspiration.

It’s important to find looks

that make you feel confident, and

creating a beautiful, unique wardrobe

(or updating your existing

wardrobe) can help you do just

that. Join the inspiring John Lewis

& Partners Personal Stylists on a

journey through different styles

and body shapes. This workshop

is perfect for fashionistas or those

who want to learn more about this

season’s hottest trends.

MAKE YOUR OWN

KOMBUCHA WITH

JARR KOMBUCHA

EATFITZONE

13:00–13:40

Kombucha is a drink made from a

blend of tea, water and sugar combined

with a bacteria and yeast

culture. The ingredients are left to

ferment, creating a refreshing, nutritious

drink! In this unique workshop,

you’ll learn how to make your

own kombucha and even take some

away with you. The workshop hosts

will impart some top tips about the

process, and may just inspire you to

continue your kombucha-making

journey at home!

HOW I TURNED MY

PASSION INTO A

CAREER USING SOCIAL

MEDIA WITH FOOD

FITNESS FLORA

FIT AND WELL TALK STAGE

13:15–13:45

This workshop will give you an

insight into how Flora Beverley

(Food Fitness Flora) has been

able to create a personal brand

through social media to market

herself and her beliefs and inspire

others to get fit.

COCKTAIL MAKING

MASTERCLASS WITH

DIRTY BONES

EATFIT ZONE

16:00–16:40

Join the experts from the restaurant

that was born out of a love

for great food, great cocktails and

the desire to bring the best of The

Big Apple over here. Following the

making of a surprise exclusive cocktail,

guests will learn (and taste) the

secrets behind their other signature

creative cocktail hits.

AVEDA – HOW TO

ACHIEVE THE PERFECT

BLOW DRY WORKSHOP

THINKFIT ZONE 2

9:00–9:40 & 12:00–12:40

Join the Aveda Stylists as they

teach you how to create the perfect

blow dry for every occasion.

Whether you fancy a non-wash

day style that looks fresh and created

in minutes or a beautiful

bouncy blow dry for that special

occasion today we show you HOW

using high performance cruelty

free products that create your perfect

style every day of the week!

Complementary services

from Aveda;

Aveda Pop Up Hair Styling Salon

Aveda Stress relieving neck and

shoulder massages

FitVine 5


FESTIVAL

12:00–13:00

11:00–12:00

10:00–11:00

9:00–10:00

What's On Start Time End Time Zone

Strong by Zumba with Mel 9:00 9:40 DanceHIIT Zone

Wholemeal Pancake Recipe with Berry Compote with The Foodie

Dentist

9:00 9:40 Eatfit Zone

FIT CAMP with Feel Fit Gym 9:00 9:40 Hardcore Zone

Bounce with Lizzie, Laura, Hana and Rachael 9:00 9:40 Main Stage

Aveda - How to Achieve the Perfect Blow Dry Workshop 9:00 9:40 Thinkfit Zone 2

Healthier Leila - Signature Best Workout 9:00 9:40 Wellfit Zone

Vinyasa Yoga for Stress with Susanne Kaesbauer 9:00 9:40 Yoga Zone

How to Improve Your Health and Fitness Through Your Gut Microbiome

with Helen

9:15 9:45 Thinkfit Zone 1

Intuitive Eating and Intuitive Exercise with Leah Maclean 9:15 9:45 Fit And Well Talk Stage

Raw Diva Commercial Dance Class with Jenny 10:00 10:40 DanceHIIT Zone

Healthy and Smart Cooking with Thermomix 10:00 10:40 Eatfit Zone

CMT with Joanne 10:00 10:40 Hardcore Zone

Pilates PT Method 10:00 10:40 Main Stage

Choose to Live Rather Than Exist with Life Coach Roo Davies 10:00 10:40 Thinkfit Zone 2

Belly Dance with Cherie 10:00 10:40 Wellfit Zone

Rainbow Yoga with Helen 10:00 10:40 Yoga Zone

Mind Matters Panel 10:15 10:45 Fit And Well Talk Stage

How to Get Started in an Ayurvedic Lifestyle with Asha 10:15 10:45 Thinkfit Zone 1

ViBeat with Lisa 11:00 11:40 DanceHIIT Zone

Learn to Make Fresh Pasta: Prawn Tagliatelle with Leah 11:00 11:40 Eatfit Zone

Les Mills GRIT with Tobi from Buzz Gym 11:00 11:40 Hardcore Zone

JumpRope Fit 11:00 11:40 Main Stage

How to Construct the Best Feminine Curves using the

Brazilian Method

11:00 11:40 Thinkfit Zone 2

Body Building Preparation with Maria and Chloe from Buzz Gym 11:00 11:40 Wellfit Zone

Ying Yang Yoga with Daria Ricci 11:00 11:40 Yoga Zone

Healthy Eating for Healthy Living 11:15 11:45 Fit And Well Talk Stage

Nutritional Preparation and Recovery from Sport and Exercise Exertion

by Jimena

11:15 11:45 Thinkfit Zone 1

Dance Fit with Steffi 12:00 12:40 DanceHIIT Zone

Easy, Nutritional Cooking with K2Good Health 12:00 12:40 Eatfit Zone

Boxercise with Sarah Fountain 12:00 12:40 Hardcore Zone

Brazillian Method by Vivian Fonseca 12:00 12:40 Main Stage

Aveda - How to Achieve the Perfect Blow Dry Workshop 12:00 12:40 Thinkfit Zone 2

Mindfulness with Judy 12:00 12:40 Wellfit Zone

Aerobic Yoga with AJ Active 12:00 12:40 Yoga Zone

Why Happiness isn't the Answer by Ben Bidwell AKA The Naked

Professor

12:15 12:45 Fit And Well Talk Stage

Wellbeing in the Workplace with Aston and James 12:15 12:45 Thinkfit Zone 1

6 FitVine


SCHEDULE

16:00–18:00

15:00–16:00

14:00–15:00

13:00–14:00

What's On Start Time End Time Zone

Nia Dance with Vicky Rainbow 13:00 13:40 DanceHIIT Zone

Make Your Own Kombucha with Jarr Kombucha 13:00 13:40 Eatfit Zone

Tyre Training with Fitness At The Farm with Leah 13:00 13:40 Hardcore Zone

HoopTone 13:00 13:40 Main Stage

The Wonders of Aromatherapy with Janice 13:00 13:40 Wellfit Zone

Acro Yoga with Yasmin 13:00 13:40 Yoga Zone

How I turned my Passion into a Career using Social Media with Food

Fitness Flora

13:15 13:45 Fit And Well Talk Stage

Healthy Diet Myth Busting with Dr Cother Hajat 13:15 13:45 Thinkfit Zone 1

SH'BAM with Sabine 14:00 14:40 DanceHIIT Zone

Healthy Cooking with Healthy Living James 14:00 14:40 Eatfit Zone

Fight Fit with Aaron AG-RO Fitness 14:00 14:40 Hardcore Zone

Twerk After Work with Bam Bam Boogie 14:00 14:40 Main Stage

Pole Fitness with Damian from Feel Fit Gym 14:00 14:40 Wellfit Zone

Power Flow Yoga with Sarah Joseph 14:00 14:40 Yoga Zone

Body Shape Confidence with John Lewis & Partners Personal Stylists 14:15 14:45 Fit And Well Talk Stage

Indoor Beat Cycle Talk with Tracey 14:15 14:45 Thinkfit Zone 1

Groove Aerobics by Bicester Hotel, Golf and Spa 15:00 15:40 DanceHIIT Zone

The Nutritionist's Pinging Meals with Annabelle 15:00 15:40 Eatfit Zone

Combat Performance Camp with OMAA 15:00 15:40 Hardcore Zone

JumpFit 15:00 15:40 Main Stage

Mobility Workshop with Buzz Gym 15:00 15:40 Wellfit Zone

Strala Yoga with Sarah J Griffiths 15:00 15:40 Yogazone

Choosing Organic and Environmental Health with Rich 15:15 15:45 Thinkfit Zone 1

How Zen is Your Den? with Krista 15:15 15:45 Fit And Well Talk Stage

Zumba 16:00 16:40 DanceHIIT Zone

Cocktail Making Masterclass with Dirty Bones 16:00 16:40 Eatfit Zone

HIIT with Park Club 16:00 16:40 Hardcore Zone

Pulseroll with AJ Active 16:00 16:40 Main Stage

Maximising Your Potential through the Power of Your Mind 16:00 16:40 Fit And Well Talk Stage

Om and Bass Chakra Rave Yoga with Rachel 16:00 16:40 Yogazone

Evidence-based Talk on Nutrition for Mums Before, During and After

Pregnancy

16:15 16:45 Wellfit Zone

A GP Presents the Health Benefits of a Wholefood Plant-based Diet 16:15 16:45 Thinkfit Zone 1

Insanity with Georgina 17:00 17:40 DanceHIIT Zone

Body Confidence with Healthier Leila 17:00 17:45 Wellfit Zone

This is Beating Cancer with the Cancer Research Team 17:00 17:45 Thinkfit Zone 2

How to Prevent Sports Injury with Beth 17:00 17:40 Fit And Well Talk Stage

Hot HIIT Flow Yoga 17:00 18:00 Yoga Zone

Bounce 17:00 17:40 Main Stage

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REFUEL ZONE

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WELLFIT

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FIRS

YO

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1

EAT FIT

ZONE

TOILETS

1ST FLOOR

36 37 38 39

32 33 34 35

STAGE

28 29 30 31

KUPP VIP ZONE

FFO STAFF

OFFICE

45 46 47 48

49

44

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42

41 40

FIT & WELL

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22 21 20 19 18

MARKET PLACE

13 14 15 16 17

12 11 10 9 8

4 5 6 7

2 3

TOILETS

EXHIBITOR &

TALENT LOUNGE

VENUE

OFFICE

FITFEST

OXFORD

REGISTRATION

INFO & DESK INFO DESK

TOILETS

THI

Z

MAIN STAGE

STAGE

GROUND

FLOOR

VIP

CLOAKROOM

AMBULANCE

FIRST AID

TOILETS

CAR PARK

STAGE

DANCE HIIT

ZONE

OUTDOOR

INFO DESK

HARDCORE

ZONE

KIDS ACT

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T FLOOR

17

30

AcuLife

AG-RO Fitness

EXHIBITORS A TO Z

10

23

McTimoney College

of Chiropractic

Monshea

29

AJ Active

13

My Bollox

9

Amour Health

38

My Fit Mind

22

Annabelle Baker Nutrition

37

Oxford Floatation Centre

GA

NE

61

7

Arthur's Juice Company

Aston and James

41

33

Pamper for you

Park Club

43

Aveda

59

Pho

5

BEAT Indoor Cycle

35

Pidge

27

Becspective (Isagenix)

15

Primrose's Kitchen

48

Bicester Hotel Golf and Spa

28

Pulseroll

50

Bounce

42

Revital

36

Breathe 360

18

Saint Come UK

44

Buzz Gym

6

Seasons of Change

40

Cancer Research

60

Shanans Kitchen

NK FIT

ONE 2

THINK FIT

ZONE 1

52

57

19

Coopers Coffee

Dirty Bones

Enriched Superfoods

26

62

31

Soulshine Wellbeing Space

Strength Chef

Synergy

21

Ermana Skincare

32

Team Tea

45

Feel Fit Gym

53

The Green Box Food Co

20

Fit and Healthy Mums

39

Truly Boldly You

THROWDOWN

11

3

46

55

1

12

Fitness At The Farm

Fitups

Fuel10k

Get a Drip

Green Panda Yoga Wear

Herbalife Nutrition

54

56

8

47

51

4

Unstabled Bar

Vegemental

ViiSana

Vorwerk - Thermomix

Y&R Sushi

Yoga Venue

24

Holistic Touch

16

Zen Den Oxford

49

John Lewis & Partners

14

JumpFit

KIDS ACTIVE

SIGN IN

2

25

K2 Good Health

Kristel Del Rosario - Forever Living

IVE ZONE

KIDS TOILETS

63

58

34

KUPP (VIP ZONE)

KUPP

Lavostra


THANK YOU

TO OUR PARTNERS

CONNECT WITH US


@FITFESTOXFORD

#FITFESTOXFORD

10 FitVine


Why

Employee

Wellness

is Key to your

Business

our working environment

has a massive impact on

your everyday wellbeing

and happiness. Many

employees now work

much longer hours and are sitting for

longer than ever. Some of us sit for up

to 10 hours every day, and it’s finally

being recognised that this is impacting

health and wellbeing. A staggering

60% of workers claim that sitting

for too long has affected their work

performance.

We asked workplace wellness experts

Aston & James, who will be at FitFest

Oxford, for their top tips for improving

employee wellness.

1. LIGHT IT UP.

Exposure to natural light increases

productivity by 18%, and better

lighting in general pushes up work

rates by 23%.

2. PLANT LIFE.

Plants quietly absorb carbon dioxide

and release oxygen. Dot plants

around your workspace to keep

clean air circulating, contributing to

the good health of your employees.

3. TURN IT DOWN.

A noisy workplace can distract

employees, leading to a decrease

in productivity. Position open-plan

desks away from heavy footfall areas.

4. GET FIT FOR FUN.

Battling with rush hour traffic can

be stressful. Consider encouraging

employees to get on their bikes

or walk into work. Look into Bike to

Work schemes, or discounted

gym memberships

for staff.

Improved fitness leads

to increased endorphin

levels, meaning your

employees will be generally

happier and less

stressed.

5. HEALTHY

EATING.

Offer employees free

fruit, and provide a

clean preparation area for staff to

prepare their own food.

6. GET ON THE

MOVE.

There is new research to suggest

that there are serious health risks

connected to a sedentary lifestyle.

Encourage your staff to move

more during the day, which will

help reduce hours spent sitting and

alleviate associated health risks.

Undertake meetings on the move

rather than sitting in the boardroom!

FitVine 11

Aston & James


GROW & GLOW

WITH BREATHE & RETREAT OCT 19‐25

Do you want to find true tranquillity

and self-discovery

while immersing yourself

in a luxurious atmosphere?

Attend Breathe & Retreat’s Grow and

Glow retreat and enjoy the relaxed

island lifestyle, which will make you

feel at peace as soon as you hear the

shimmering waves of the Ionian Sea

and step foot on the beautiful shores

of Kefalonia.

12 FitVine

Engulfed by nature, rolling greenery

and picturesque views, Breathe

& Retreat’s Kefalonia-based beach

resort is spacious, peaceful and a true

haven where you can recharge and

reconnect with yourself. The resort

is home to three yoga decks, an outdoor

amphitheatre, two spas and

three restaurants, serving up delicious,

locally sourced produce. The

Grow and Glow retreat is all about

bringing earth and

water together, which

is why the beach location

is the perfect setting.

Whether you’re a

busy mum or working

professional looking for

an opportunity to focus

on yourself and your

life, the Grow and Glow

retreat is for you.

The dedicated Breathe & Retreat team

pay close attention to the details as

well as the bigger picture, which is

why the Grow and Glow retreat isn’t

just about relaxation. Every person

attending the retreat will follow a personalised

transformation programme,

individually designed and curated

for each person depending on their

fitness, wellness, mindset, life goals

and more. Forget simple, standardised

retreat schedules. Instead, you’ll

receive personalised coaching and

classes with like-minded people to

take you on your unique journey of

self-discovery.

Grow and Glow is all about wellness,

physical fitness, mental fitness, and

challenging yourself and your way of

thinking. You should be prepared to

delve outside of your comfort zone,

as your personalised transformation

programme will lead you through

lifestyle coaching, meditation, hiking,

HIIT classes and so much more.

The retreat isn’t about transforming

you into a new person, but instead,

transforming you into a better,

healthier, more positive version of

yourself. It’s the perfect chance to

evaluate your daily stresses in life,

and understand the ‘why’ behind

these stresses. You’ll be able to truly

grow from the inside out, and switch

off from social media and email ties,

thanks to the retreat’s digital detox

policy. It’s often hard for us to step

away from communication, work


and social responsibilities, but the

Grow and Glow retreat will let you

separate yourself from your everyday

stresses and reflect on your life,

encouraging you to create the life

you truly want.

The seven-day, female-focused Grow

and Glow retreat is an all-inclusive

experience. The Grow and Glow

retreat will run later this year, so it’s

the perfect time to start your wellness

and fitness journey as we venture

into 2020. The retreat will run

with a minimum of six people and a

maximum of 18, so it’s intimate and

allows for a fully immersive, personalised

experience for each and every

attendee. Your food, accommodation

(shared or individual rooms

available), airport transfers, activities,

fitness classes, coaching and

transformation programme are all

included (flights and extra spa treatments

require separate payment).

The retreat isn’t just a holiday; you

need to be willing to come out of

your comfort zone, and be prepared

to fully commit to the transformation

programme to truly reap the

benefits. You can register your interest

on the Breathe & Retreat website:

www.breatheandretreat.com.

Relax in harmony with your

mind and body. Elevate your

life. Grow and Glow.

FitVine 13


6

TIPS FOR

BETTER

SLEEP

If you struggle to get to sleep,

keep waking up at night or

don’t have a good quality of

sleep, you may need to evaluate

your sleep hygiene. Sleep deprivation

can have a negative effect

on the body, impacting cognitive

functions (thinking, concentration,

memory, mood) and sometimes

creating health problems.

So what can you do to improve

your sleep hygiene and get better

sleep?

1. Get into a regular nighttime

routine, and your mind and

body will start to recognise

when it’s time to wind down.

2. Avoid caffeine in the evening.

Enjoy a chamomile tea instead.

3. Try a calming yoga flow

or some simple stretches

before bed.

4. Remove all smart devices and

blue lights from your bedroom

and sleeping environment.

5. Use a pillow mist or room

spray to create a soothing

atmosphere and create a wonderful

sleep environment.

These handy tips have been provided

by Saint Come UK, experts in

aromatherapy. The Saint Come UK team

will be at FitFest Oxford on 15 th June.

Saint Come UK

WHAT IS YOUR MICROBIOME?

he microbiome

is a community

of microorganisms

found on and

within all plants

and animals,

including humans.

The majority of

the microbiome lives in our gut,

and around 10,000 different bacteria

have been identified so far. We

asked Helen Fetzer from Synergy

Worldwide, who will be at FitFest

Oxford in June, for some insight into

the role of the microbiome.

IMMUNITY

The microbes in the gut train, support

and develop the immune system.

They send the immune system

chemical messages to warn it of the

threats and the reaction to take.

BRAIN HEALTH

The gut is also known as the second

brain, because it has more neural

activity than the brain.

14 FitVine

HORMONE

PRODUCTION

90% of serotonin (also

known as the ‘happy hormone’)

is made in your gut,

along with GABA and melatonin,

the calming hormones

that help to regulate sleep.

DIGESTION

Microbes help

breakdown

food particles

to release energy, as well

as synthesising vitamins

so our bodies can absorb

nutrients.

We can positively influence

the balance of our

microbiome and our gene

expression by developing

better, healthier

daily habits. A

healthy gut is a

healthy you!

Synergy Worldwide


Essential Oils for Relaxation

Seasons of Change

LAVENDER is a universal oil that is

believed to balance the body emotionally

and boost wellbeing. It can help reduce

stress and anxiety.

LEMON has an uplifting aroma that is

invigorating, enhancing and warming.

It is used to help balance emotions and

provide energy.

FRANKINCENSE is a natural sedative,

inducing a sensation of mental peace.

It has been shown to help balance hormones,

and manage anxiety and nerve

conditions. It’s a great oil for anxiety relief.

GERANIUM oil is refreshing and relaxing.

It is used as an holistic treatment to

improve physical, mental and emotional

wellbeing. Inhaling its aroma can bring

about a feeling of calm.

ORANGE oil helps promote emotional

balance and brings about a positive outlook.

It has a fresh, citrusy aroma, which is

great for lifting mood, and may help promote

a more relaxing night’s sleep.

YLANG YLANG is a very fragrant oil.

It’s a natural sedative and, when diffused,

it can help bring about a happy mood.

This is a calming, relaxing oil, which may

help alleviate negative emotions.

These oil recommendations were kindly provided by Seasons of Change, who will be at FitFest Oxford on 15 th June.

Check It, Don't Chance It

hen was the last

time you checked

your balls? Do

you know what

they feel like?

Checking them could save your life.

In fact, more than 98% of men who

get testicular cancer will be cured.

This Men’s Health Week (10 th –16 th

June) is the perfect time to start

checking your balls! If you’re male

and aged 15+, you should get to

know how your balls look and feel.

Once a month, check them after a

bath or shower to see if there are any

changes. If you find something unusual,

go to your GP and, most importantly,

don’t panic! Statistics show

9 out of 10 ball problems are not

testicular cancer, but it’s best to get

yourself checked.

New men’s underwear brand Bollox

are striving to raise awareness of

checking your balls through selling

fashionable, practical boxers. Every time you open your underwear drawer

and see Bollox boxer shorts, it will remind you to check yourself. With a

focus on male cancers, including prostate, testicular and penile, Bollox is

raising vital funds to spread awareness and back the charities leading the

way with pioneering research and support.

Bollox

FitVine 15


just as easily be used instead.

By pressing specific points on

the feet, the therapist is able

to access the entire body and

help address any imbalances

naturally.

Reflexology can help with a

range of health issues, including

muscular tensions, skin

complaints, hormonal imbalances,

digestive complaints

and respiratory issues.

The Benefits of

Reflexology

Reflexology is one of many

therapies that can have a profound

effect on your overall

health and general wellbeing.

Reflexology is mainly done on the feet

(known as plantar reflexology), but

if the client’s feet cannot be touched

for whatever reason, the hands can

A session typically lasts

between 45 to 60 minutes, and,

for chronic issues, a series of

four to five weekly sessions is

often recommended to start

with. We are all subjected to a

lot of stress in our daily lives.

Up to 70% of health issues are

stress-related, which makes

therapies such as reflexology an

amazing tool to help your body

and mind.

The information in this article

was kindly provided by

Carole from Holistic Touch.

Declutter

Your Mind,

Body & Home

16 FitVine

Clutter is something that most

people live with on a day-today

basis. Working long hours

or managing children and a social

life makes it difficult to dedicate time

to your home. However, clutter is

proven to have a huge effect on our

anxiety levels and mental wellbeing.

Here are some quick, easy tips for

decluttering your home:

STEP ONE: HAVE A TIME LIMIT

Start your decluttering project in

small chunks. You can usually find

a 20-minute window in your day,

so take 20 minutes to tidy a specific

area every few days until you’re

happy with it.

STEP TWO: DONATE

Once you start decluttering, you’ll

probably have some things for the

charity shop. Ask the rest of your

household whether they have items

to donate, too.

STEP THREE: SET A GOAL

Remind yourself why you’re decluttering

in the first place. Having a

goal will keep you focused throughout

the project and encourage you if

you start to feel a little lost.

When you start to declutter physical

things, your mindset will shift

towards an attitude of “what is

important to me?”. This attitude can

be applied to your “inner clutter” as

well. Only keep items that bring you

happiness or are practical.

The information and images in this article

were kindly provided by Zen Den Oxford,

who will be at FitFest Oxford on 15 th June.


The Power

of Aloe

Aloe vera is often called the Miracle Plant or the Silent

Healer. There are more than 200 species of aloe

known to date, but only five varieties of the aloe family

possess medicinal properties. So what can aloe do for you?

SUPPORTS DIGESTION

Aloe acts as a ‘balancer’ and tends to help regulate the various

bacteria and yeasts that inhabit the gut. Forever’s

C9 programme revolves around Forever Aloe Vera Gel, which

contains 99.7% pure aloe; the perfect digestive aid!

SUPPORTS SKIN’S APPEARANCE

One of Forever Aloe Vera Gel’s ingredients is lignin, which

enables the aloe to penetrate the skin. The fibroblast cells

then produce fibre, such as collagen and elastin, helping the

skin maintain a youthful appearance.

The information and

images in this article

were provided by

Kristel Del Rosario

(@kristeldelrosariopage

on Facebook) from Forever

The Aloe Vera Company

who sourced information

from Dr Peter Atherton:

Aloe Vera The Medicine

Plant (KPM Co. 2006) and

Aloe Vera The Facts. Aloe

Life Issues 1 + 3. Forever

Living Products (UK) Ltd.

HOW YOUR BODY TYPE

DETERMINES THE FOOD YOU

SHOULD EAT

Asha from Amour

Health, who will be

at FitFest Oxford in

June, is passionate about

weight management, mindset

coaching and the Amour

Revolution. We asked for

Asha’s advice on body type

and how it affects what we

should eat.

“Your unique body type consists

of the 5 elements: Air,

Earth, Water, Fire and Space.

It is dependent on your birth,

and the health and wellbeing

of yourself and your parents,

among other things. These

make up your body composition:

your dosha type.

“There are three types of

dosha. The Vata, which is

space and air; the Pitta,

which is fire and water; and

the Kapha, which is earth

and water. Each of the three

types requires more of certain

types of foods, but the aim

is to have the types in harmony

with each other within

you. Whether you are a Vata,

Pitta or Kapha, you should

eat a nutritious, protein-rich

meal between 10am–2pm.

Dinner should be a light

meal and eaten before 6pm

to allow time for digestion.

Aim to go to bed by 10pm, as

your body repairs itself and

cells are renewed between

10pm–2am.

This is the ideal daily routine

perfect for all dosha types, to

start to optimise their overall

health and wellbeing.”

FitVine 17


5

WAYS TO REFRESH

YOUR WARDROBE

outfits a whole new

look. “Whether its shoes,

belts or jewellery, finding

accessories to compliment

your outfits is

an easy way of giving

your wardrobe a refresh

without breaking the

bank,” says Mechac.

Refreshing your wardrobe can have many positive

benefits, some of which we may not

realise, such as boosting

our confidence and

self-esteem. Here are

five hints and tips from John Lewis

& Partners Personal Stylists Anna

Santoliquido and Mechac Josephs

on how to refresh your wardrobe

this summer.

1. ADD COLOUR

Give your wardrobe an instant

refresh by adding colour. Anna suggests

keeping your key pieces as

quite basic (for example, a classic

pair of black trousers), and then

adding a splash of colour with an

on-trend item such as a bright top

or colourful shoes.

2. ACCESSORISE

Finding new statement pieces

of jewellery can give your

18 FitVine

3. KEY PIECES

“Key classical pieces are

used to anchor an outfit

that can have different

styles and an easy

way to get different

looks out of one piece,”

says Mechac. For example,

a blazer is a classical

piece, which can

be worn with a casual

T-shirt or paired with a

smart collared shirt.

4. CREATE

CAPSULE

WARDROBES

A capsule wardrobe is a

collection of mix-andmatch

clothing items

that can bring several

different looks together.

“Capsule wardrobes

are also great when

you need a look that

transitions from desk

to dinner with minimal

changes,” explains Anna.

5. DITCH YOUR

COMFORT ZONE

We all have ‘comfort zone’

items, but trying something

new can brighten up your

wardrobe. Mechac explains,

“Asking a friend or family

member to come shopping

with you for their honest

opinion can be useful.”

Anna and Mechac will

be hosting a Body

Confidence Style

Workshop at FitFest

Oxford on 15 th June.


ERMANA'S

NIGHTTIME

SKINCARE

TIPS

the environment. This allows the active ingredients of a

moisturiser to absorb even deeper within the skin. Try

using a face oil with vitamins and minerals, like Ermana’s

Revive Face Oil.

AVOID ALCOHOL

Alcohol can have a devastating effect on the skin due to

the dehydrating effects, but regular drinking can also affect

the quality of your sleep, making you feel tired and sluggish.

Try swapping your nighttime tipple for a herbal tea.

A

good night’s sleep is essential for repairing,

regenerating and restructuring the skin, which

is why many of us know it as ‘beauty sleep’!

However, there are also some other things you can do to

ensure you awake with glowing skin. We asked Ermana

Natural Skincare for their top tips.

CLEANSE BEFORE BED

Clean skin will reduce the spread of bacteria that can

cause breakouts. Try Ermana Cleanse Balm, which is a

blend of natural butters that soothe and hydrate the skin.

MOISTURISE

The skin’s permeability may be at its highest when you’re

resting, since it’s not in defence mode protecting against

FitVine 19


20 FitVine


The Power of

Flower Essences

At Aveda, The Art and Science

of Pure Flower and Plant

Essences, they believe that

nature is the best beauty artist of

all, which is why they continually

strive to increase our use of naturally

derived ingredients.

Aveda is rooted in Ayurveda, the

ancient healing art of India grounded

in the idea that the essence of natural

elements (infinity, air, fire, water and

earth) are found in all living things.

Ayurveda aims to help maintain or

restore balance by creating harmony

within the self, and between the self

and the environment. One of the ways

in which this is achieved is through

the use of aromatic essential oils, and

Aveda is one of the only companies in

the world that create their own complex

aroma blends from several hundred

select flower and plant essences.

The company’s high-performing

products and natural ingredients

along with their commitment to

protecting the planet differentiates

them from other hair care brands.

Their customers’ favourite products

include the Be Curly Curl Enhancer

Thickening Tonic, Damage Remedy

Daily Hair Repair and Smooth

Infusion Style Prep Smoother.

SO WHAT’S THE SCIENCE

BEHIND ESSENCES?

Aromas engage the part of the

brain that deals with emotion and

memory, which is also known as the

limbic system, which contains the

olfactory lobe, AKA the smell centre!

When we experience an aroma, we

connect to memories and emotions

that we associate with the smell.

An aroma with a positive association

can have an uplifting or calming

effect. For this reason, Aveda

offers the Aroma Sensory Journey,

a relaxing ritual designed to allow

the individual to choose the plant

and flower aroma that appeals to

their senses, creating a personalised

Aveda experience.

The Aveda aroma lab is home to

inspiring experts in the field of perfumery

and aromatherapy who

make it their mission to express

Aveda’s dedication to furthering the

art and science of pure flower and

plant essences.

FitVine 21


Women’s

Sportswear

Essentials

Founded by Jocelyn Maxfield

in early 2018, LaVostra is the

go-to site for luxe activewear.

A keen cross fitter and

boxer, Jocelyn has a passion for fashion

and design. Frustrated by the

limited choices of activewear available

in the UK, she decided to launch

an online business selling activewear

that was not available in the UK, aiming

to make it accessible to everyone.

LaVostra means ‘Yours’ in Italian,

and this is activewear that every

woman can own with pride. Style

coupled with functionality are the

guiding principles.

So, what should you look for when

choosing activewear if your goal is to

get fit and look great?

Sports bras have come a long way

from the days when you had to

double up to get the right support. Look

for a bra that will keep everything under

control no matter how much you run,

jump or move as well as providing support

and flexibility. Ease of movement,

breathability and moisture management

are key elements.

Recommendations: Handful and Lilybod.

The last thing you want in a pair of leggings

is a saggy bottom! Look for leggings

that have four-way stretch fabric

that ensures optimal flexibility. They need

to be sweat-wicking and supple for maximum

stretch and breathability. A high

waistband and a compression fit with a

locked-in feel for enhanced performance

will create a flattering silhouette no matter

what shape you’re in.

Recommendations: Nimble Active and

Body Language.

Whether it’s a sports bra or a pair of leggings,

make sure the material is of a high

quality and the construction is seamless.

The fabric should move with you and be

quick-drying.

Finally, you want to look good so choose

activewear that goes effortlessly from studio

to street. Wear it with pride.

22 FitVine


EASY STEPS

TO SHINY

LOCKS

WATER

Keeping up with your recommended daily

intake of 6-8 glasses of water will help to keep

your hair hydrated internally.

In addition, if you have curly, mixed heritage

or afro hair, it’s important to hydrate your hair

externally on a regular basis, too. This can be

done by pouring 4 parts of filtered water in a

spray bottle, add 1-part hair conditioner. Use

this formula to spritz your hair as needed, to

keep your hair shiny and soft.

HAIR POROSITY

Hair porosity refers to your hair’s ability to

retain moisture. It’s an important consideration

in achieving healthy, shiny hair as you can then

obtain appropriate products for your hair type.

There are three levels of hair porosity: high, normal

and low. Your hair will lack shine if it is high

or low porosity so let’s focus on those.

High porosity hair absorbs moisture quickly,

but also loses it quickly. This is a sign of a damaged

cuticle and low protein levels. This can

be caused by chemical processes or use of hot

appliances.

After washing and conditioning high porosity

hair, apply a natural oil (like olive or jojoba oil) to

your hair. These heavy-duty oils will add moisture

and shine.

Low porosity hair will not absorb moisture

quickly but will hold what it does absorb

quite well. Low porosity hair is a sign that the

cuticles are difficult to open. This may be due

to use of products that contain silicones, or

overuse of conditioners.

For low porosity hair, use a lighter consistency,

moisturising natural oil like Pomegranate oil,

Baobab oil or Shea oil. They will soften your

hair, giving it a healthy sheen.

These top tips were kindly provided by the MonShea

Oil team, who will be at FitFest Oxford in June.

FitVine 23


cognitive function, reduced fatigue,

better mood and much more. Often

people think that switching to a

healthier lifestyle means that you

can't enjoy some of your favourite

foods.

Accessing your own health, what it is

you want to improve and your reasoning

behind it is a key starting point.

Whether you want to improve energy,

weight loss, improve or eliminate an

illness or just generally improve your

health. Finding out this piece of information

will give you the inspiration

and motivation to follow it through.

Secondly, write an honest food diary

of what you eat on an average week.

This will give you an insight into

what it is you’re actually eating. You

should be aiming to cook as many of

your meals from scratch as possible.

Healthy Dinners

with Healthy

Living James

Healthy living and healthy

eating is not just a fad

diet; it’s a whole lifestyle

change. One of the

main issues with ‘dieting’

is that it’s only a temporary fix to

the problem you believe you have.

Just cutting out certain things from

your diet for a set period of time will

potentially help you lose weight or

make you feel better about yourself

for the short term but in reality,

as soon as you go back to your old

ways, it’s going to reverse.

Moving away from highly processed

food to home-cooked nutrient-dense

food, you will naturally

see quite a few benefits; not just

weight loss but better skin, higher

Here are five of my top healthy living

tips:

COOK FROM

SCRATCH

Learning how to cook from scratch

allows you to control and understand

what you’re eating.

DON’T BE FOOLED

BY LABELS AND

PACKAGING

Just because it says on the pack that

it's “low in calories”, “healthy” or “gluten

free” doesn’t mean that it’s good

for you at all.

EAT A BALANCED

DIET

This is key to gaining the correct levels

of nutrients from each food type.

If you’re struggling with this definitely

reach out to a nutritionist for help.

SLEEP

This is essential for healthy living, so

make sure you get enough. Avoid blue

light from your mobile, TV and computers

for a couple of hours before bedtime

as this can disrupt sleep quality.

KEEP ACTIVE

Making sure you keep as active as

possible, trying to stand at your

desk or take a walk around the office

every hour can really help.

Here are two of my dinner recipes

to inspire you on your healthy living

journey.

24 FitVine


PEANUT BUTTER &

CHICKPEA CURRY

GLUTEN-FREE, VEGAN,

DAIRY-FREE, EGG-FREE,

REFINED SUGAR-FREE

Prep time: 5 minutes

Cook time: 20 minutes

Serves four people

INGREDIENTS

© © 2 tbsp olive oil

© © 3 garlic cloves, crushed

© © 2 small red onions, diced

© © 2 × 400g tinned

chickpeas, drained

© © 4 tbsp peanut butter

© © 1 tsp paprika

© © ½ tsp cayenne pepper

© © 1 pinch chilli flakes

© © ½ tsp ground coriander

© © 1 tsp veg stock powder

© © 1 × can coconut milk

© © 1 × can chopped tomatoes

© © 2 large handfuls spinach

© © 1 handful jumbo peanuts unsalted

© © salt and pepper

METHOD

1. Heat a pan on a medium heat with

the olive oil. Add the crushed garlic,

onions and a pinch of salt and pepper.

Cook down for two minutes.

2. Add the spices, peanut butter,

chickpeas, salt and pepper. Stir well

and fry together for two minutes.

3. Add the tinned tomatoes, coconut

milk and veg stock powder

and mix well.

4. Bring to a boil then reduce to a

low heat for 15 minutes (lid off).

Stir every five minutes.

5. Stir in the spinach and cook for a

further 5 minutes.

6. Meanwhile, dry fry a handful of

the jumbo peanuts until lightly

browned to serve on top.

SWEET POTATO &

BLACK BEAN STEW

GLUTEN-FREE, VEGAN,

DAIRY-FREE, EGG-FREE,

REFINED SUGAR-FREE

Prep time: 10 minutes

Cook time: 30 minutes

Serves four people

INGREDIENTS

© © 2 tbsp olive oil/coconut oil

© © 2 large garlic cloves, crushed

© © ½ large red onion, diced

© © ½ tsp ground coriander

© © 1 heaped tsp turmeric

© © ½ tsp cayenne pepper

© © 1 pinch chilli flakes

© © ½ tsp paprika

© © 2 large sweet potatoes, peeled

and chopped into small cubes

© © 1 tbsp tomato puree

© © 2 × 400g cans tomatoes

© © 2 × 400g cans black

beans, drained and rinsed

© © 400ml veg stock

© © 3 handfuls spinach

© © salt and pepper

METHOD

1. Heat a large pot on a medium

heat with the olive oil, garlic,

onion and a pinch of salt and

pepper. Fry for two minutes.

2. Add all of the spices and mix

together before adding the sweet

potato and a pinch of salt and

pepper. Fry together for two

minutes.

3. Add the tinned tomatoes, tomato

puree, black beans, veg stock. Mix

together.

4. Bring to a boil then reduce to a

low heat, placing the lid on the

pan for 20-25 minutes.

5. Add the spinach and stir through,

allowing it to wilt before taking

off the heat.

This article and the two recipes were written

by Healthy Living James who you can

meet at FitFest Oxford on 15 th June 2019.

FitVine 25


Three

Refreshing

Drinks for the

Summer Season

The Superhype

around

Superfoods

LEMONADE

Refreshing, delicious, thirst quenching and easy to

make at home, there’s nothing quite like a big glass

of freshly squeezed lemonade on a hot summer’s day.

It’s the ultimate refreshing beverage. All you need is:

© © 1 freshly squeezed whole lemon

© © 2 tbsp sugar

© © mineral water to top up the glass

Serve your homemade lemonade over ice with

lemon peel for extra zing!

ICED COFFEE

Iced coffee is a great alternative to juice if you’re looking

for a caffeine boost. Arthur’s Juices, who will be

serving up their delicious juices at FitFest Oxford,

also serve an iced coffee, which is just as tasty! Their

coffee contains a double shot of Brazilian Natural

Arabica blend, milk, and a little sugar to add some

much-needed sweetness. They serve it at ice-cold

temperature to preserve the awesome taste.

ARTHUR’S BEETROOT,

APPLE & PEAR JUICE

Latest studies show that beets may boost stamina,

improve blood flow and help lower blood pressure,

too. Beets are rich in natural chemicals called nitrates.

Through a chain reaction, your body changes nitrates

into nitric oxide, which helps with blood flow and

blood pressure.

26 FitVine

We recently spoke to Richard Enion at Enrichd

Superfoods about superfoods. But what are

they? Richard says, “I believe that Superfoods

are foods that give more to the person consuming them

than another food would for the same weight or volume.

The thing the superfood gives could be a greater nutrient

density, digestive support, a positive effect on the nervous

system. Like any food, I believe that the power of superfoods

is not a binary.”

Richard explains that

some people consider

probiotic foods

(like Kombucha) to be

superfoods, but others

lean towards berries,

cacao or greens as

superfoods because of

their nutrient density.

Richard sees ancient

mushrooms like Reishi

(calming/immune support),

Chaga (immune/

antioxidants) and Lions

Mane (brain function/digestion)

as

superfoods.


M a s t e r ing

Meal Prep

It can be frustrating after a busy

day at work to get home and realise

you haven’t got anything ready

for dinner. This is why batch-cooking

is so important! Invest in

some large saucepans and freezer

boxes, and you’re ready to go! Batchcooking

is a simple way of preparing

your weekly meals in advance.

By cooking more than one portion,

you can freeze extra portions. Then

when you’re next in a hurry, you can

grab them out of the freezer and

enjoy a home-cooked meal in minutes.

Batch-cooking will also save you

money and reduce wastage.

Curry and bolognese are great meals

to batch cook as they are easy to

divide into portions, they freeze

well and you can add hidden vegetables

and beans to pad out your

meals, too, which taste great and are

incredibly good for you!

We asked Megan from Strength Chef

for one of her favourite batch-cooking

recipes. If haven’t got time to

batch-cook in your busy schedule,

Strength Chef will do it for you. But

also try out this super-easy bolognese

recipe provided by Megan.

BOLOGNESE BATCH-

COOKING RECIPE

Ingredients:

--

1 tbsp olive oil

--

200g/7oz lean steak mince

--

1 white onion, finely chopped

--

4 mushrooms, sliced

--

1 carrot, grated

--

1 400g/14oz tin of tomatoes,

chopped

--

230ml/8fl.oz vegetable stock

--

2 tbsp tomato puree

--

½ tsp Worcestershire sauce

--

1 tsp freshly ground black pepper

--

300g/10½oz whole-wheat

spaghetti

--

2 tbsp fresh parsley, finely

chopped

Method:

1. Heat the oil in a large pan. Add

the mince. Cook until brown.

2. Add the onion, mushrooms, carrot,

tomatoes, vegetable stock,

tomato puree, Worcestershire

sauce and pepper. Allow to simmer

for around 15 minutes.

3. Meanwhile, boil your spaghetti as

per the packet instructions.

4. Portion the spaghetti and

bolognese into containers, top

with parsley, then freeze!

FitVine 27


FUEL YOUR JOURNEY

Mornings are hard, but they don’t have to be.

They’re usually a frantic time of day, with

noisy alarm clocks and too many decisions

to make while you dash around the kitchen

trying to find something to eat for breakfast.

After all, it’s the most important meal that will fuel

your body for a busy day.

It might seem like a small thing, but planning and choosing

your breakfast the night before can save precious

time. FUEL10K offer convenient protein-boosted breakfasts

for people who are short on time but don’t want to

compromise on taste!

Recently launched, The Complete Meal is a high-protein,

low-sugar solution for complete nutrition on the go in

a shake, which you can try it at FitFest Oxford in June! If

shakes aren’t your thing, start your day with a high protein

porridge pot at your desk. Even freeze some berries

to add to your porridge pot for an extra vitamin boost.

28 FitVine

Plant-based

Fast Food

Greenbox was born

from two best

friends, Ross and

Tom, on a search for accessible

plant-based food.

Their current menu consists

of vegan mac and

cheese, wraps, burgers,

loaded chips and nachos,

and more. Ross and Tom

believe in sustainability,

and love to educate their

customers on plant-based

alternatives. Here’s one

of their favourite recipes:

Vegan Fish & Chips.

INGREDIENTS

© © 2 × 565g tins of banana

blossom

© © 2 tbsp lemon juice

© © 500ml vegetable stock

© © 2 tsp salt

© © Hot water

© © 3 tsp baking powder

© © 2 tsp salt

© © 400g plain flour

(chilled in the fridge),

plus extra

© © Vegetable oil, for

deep frying

METHOD

© © Drain the liquid from

the banana blossom

tin. Rinse the blossom

then place in a bowl.

© © Add the stock, lemon

juice and salt to the

bowl. Top up with hot

water to cover the

blossom. Leave for

one hour.

© © Heat up a saucepan

half-full of vegetable

oil on a medium heat.

© © Mix the baking powder

and salt into the chilled

flour. Whisk into a

paste.

© © Squeeze out the

banana blossom.

© © Dip them in the flour,

coating evenly.

© © Completely cover each

piece in the batter

before lowering into

the hot oil.

© © Cook for a few minutes

until golden and crispy.

© © Remove each piece

with a slotted spoon.

© © Serve and enjoy!


Summer Coffees

ounded by Misha

Barling, Bondi Coffee

takes its name and inspiration

from the world’s

most famous beach!

Their coffee blends are

infused with the most effective ingredients

in the health and fitness industry,

alongside their proprietary blend

of micro-ground, roasted Arabica

and Robusta beans. The result is

a delicious ‘barista-style’ instant

coffee with the added benefits of

metabolism-boosting superfoods

including MCTs, spirulina, matcha

and ginseng.

Misha tells us more. “As a coffee

lover, there really wasn’t a healthy

superfood coffee option on the market.

I approached Chris McDonell,

one of the UK’s top sports nutritionists,

and we taste-tested more than

30 different coffee blends to get the

flavour and the active ingredients

levels perfect. I’m really proud of the

final coffees, and our fans around

the world are spreading the Bondi

Coffee message of body positivity,

health and fitness.”

What better way to cool off on a

warm day than with an iced coffee?

Bondi Coffee have put together two

summer recipes for you to try out.

COFFEE SMOOTHIE

(VEGAN & PALEO

FRIENDLY!)

INGREDIENTS

© © 1 cup brewed Bondi Lean-

Green Coffee

© © 6–8 dates

© © 2 tbsp hemp hearts

© © 2 tbsp cashew or almond butter

© © 2 cups spinach (optional)

© © 3 cups ice cubes

METHOD

Place all of the ingredients (except

ice cubes) in a blender. Blend until

smooth then add the ice and blend

again. Serve and enjoy!

ICED MOCHA

INGREDIENTS

© © 2 cups ice cubes

© © 3 tsp cocoa

© © 1 cup almond milk

© © 1 cup brewed Bondi Lean-

Green Coffee

METHOD

Place the ice in a jar. In a separate

bowl, add 2 tbsp of hot water to the

cocoa. Make a paste, add the almond

milk, stir, then add the Lean-Green

Coffee. Pour over the ice in the jar.

FitVine 29


Getting to Know

a Nutritionist

Annabelle, founder of

Annabelle Baker Nutrition,

is an Oxford-based AfN-

Registered Nutritionist

and ex-international Table Tennis

athlete. We recently interviewed

Annabelle to get to know more

about her role as a nutritionist.

WHAT DOES A

NUTRITIONIST DO?

Most nutritionists will agree that

we’re part life coach, part therapist,

nutrition educator and food lover. I

educate people on food and its role

in their lives.

SUMMER

LUNCH

RECIPE

30 FitVine

WHAT DOES A SESSION

WITH A CLIENT LOOK LIKE?

During a typical first session, I gather

information. I usually send people

home after the first session with a few

tips (usually small changes on how

they prepare food). In the second session,

I give the nutrition plan/guide.

EXAMPLE OF A ONE-DAY

SUMMER NUTRITIONIST PLAN

06:05 — Breakfast

© © Coffee with milk

© © 5-grain porridge with unsweetened

almond milk and mixed

unsalted nuts

10:00 — Snack

© © 2 pieces of fruit

© © 120g fat-free Greek/natural yogurt

13:00 — Lunch

© © Gluten-free Superfood Warm

Salad with Chickpeas (to be featured

in Annabelle’s cooking

demo at FitFest Oxford!)

© © 1 pack Organic Nairn’s supergrain

oatcakes

© © ½ pot reduced-fat red pepper

hummus

16:30 — Snack

© © ¼ bag Sainsbury’s Veggie

Protein Mix

© © Homemade Isotonic sports drink

(to be featured in Annabelle’s

cooking demo at FitFest Oxford!)

18:30 — After one-hour circuits

class at the gym

© © 330ml cold semi-skimmed milk

19:30 — Dinner

© © Chicken Hot Pot

© © 20g block of 85% dark chocolate

The K2GoodHealth team have

given us a great salmon recipe.

It’s the perfect healthy, filling

summer lunch dish.

INGREDIENTS:

© © 500g salmon fillet

© © 1 red bell pepper

© © 3 sticks spring onions

© © 1 medium onion, diced

© © 1 inch ginger, finely chopped

© © 150ml gluten-free teriyaki sauce

© © 1 tbsp vegetarian stir fry sauce

© © salt and pepper

METHOD

1. Marinate the salmon in salt

and pepper and leave it to rest

for at least 10 minutes in room

temperature.

2. In a preheated 12” Saladmaster

skillet, fry your salmon with no oil

and leave it for seven minutes in a

medium heat.

3. Turn the salmon over to cook

the other side, and add all of the

other ingredients at once.

4. Put the lid on and allow to cook

for 10 minutes until fully cooked

through.

5. Enjoy your salmon with some

Jasmine white rice.


Cocktails

To Wow Your

Friends

ocated on the roof

terrace of Westgate,

Dirty Bones is

renowned for serving

NYC-inspired

comfort food and

creative cocktails to

the people of Oxford.

If you’re looking to impress your

friends with something a little different,

keep these cocktail ideas up

your sleeve and you’re sure to wow.

One for the gin lovers out there, the

Lavender Martini should be served

in a decedent coupette glass. It’s a

subtle mix of Tanqueray gin, lemon,

lavender and egg white. Perfect for

cooling down or turning up in the

summertime heat.

Next up is Mutts Nutts. Blend

Woodford Reserve bourbon with

cinnamon and vanilla maple syrup,

Angostura bitters, lemon and apple.

This deliciously sweet twist on a

classic drink is unbelievably moreish.

Proving to be the queen of brunch

time is the Lexy, with Kettel One

Vodka, Amaretto, strawberry, lemon

and a splash of prosecco, served in a

flute with an edible flower garnish.

Boozy brunching is always better

with friends and they’ll be praising

you for this recommendation!

Dirty Bones will be bringing their

wonderful range of cocktails to

FitFest Oxford this June. Expect signature

cocktails alongside some

exciting new additions. There will

be a focus on mocktails for those

sticking to a healthy detox, alongside

something naughtier for those

looking for a cheeky post-class

retox! These wonderful cocktail recipes

were provided by the talented

Dirty Bones team who are true

cocktail-making experts.

FitVine 31


5

Teas To Try

This Summer

Tea is the perfect health drink. It’s high in

polyphenols (which act as antioxidants and

fight free-radical damage), and contains

caffeine (to stimulate the nervous system), and

L-Theanine, an amino acid that reduces stress. We

asked Team Tea, who will be at FitFest Oxford in

June, for five tea recommendations!

KORAKUNDAH NILGIRI ORGANIC

From the Nilgiri Hills in India, this is the perfect

everyday drinking tea. Expect decent body, with

uplifting fruity notes. Delicious with or without milk.

JASMINE DRAGON PEARLS

The best Jasmine teas are made with green tea from

Fujian and China, which is scented with Jasmine

flowers. Enjoy hot after a meal, as many believe

Jasmine aids digestion.

MOROCCAN MINT ORGANIC

Another tea that is delightful after a meal as peppermint

aids digestion. Sweeten with sugar for an

authentic Moroccan experience.

FENG HUANG ‘PHOENIX’ DAN CONG

Dan Congs are renowned for being among the most

aromatic teas. This particular one is floral, with notes

of orange blossom and apricot.

CAMOMILE FLOWERS

While technically not a tea, this classic infusion is

best known for promoting sleep. Enjoy a mug of this

tea on hot summer nights when it’s difficult to sleep.

Salmon with

Salsa Verde by

Thermomix

Prep: 20 minutes

Cooking: 30 minutes

32 FitVine

Makes four portions

Energy: 483 kcal

INGREDIENTS

(SALSA VERDE)

© © 4 garlic cloves

© © 5 anchovy fillets in oil

© © 1 lemon, peel and juice

© © 25g parsley

© © 25g basil

© © 50g pickled baby

capers, drained

© © 40g extra virgin olive oil

INGREDIENTS

(SALMON)

© © 500g water

© © 1 ½ tsp fine sea salt

© © 250 g new potatoes,

quartered

© © 4 fresh salmon fillets

(approx. 120g each)

© © ¼ tsp ground

black pepper

© © 1 lemon, sliced (5 mm)

© © 200g mangetout

SALSA VERDE

© © Place all salsa verde

ingredients in a mixing

bowl.

© © Blend 10 sec/speed 10.

Transfer to a bowl and

set aside.

SALMON

© © Place water and 1 tsp

salt in mixing bowl.

© © Insert simmering basket

in your Thermomix.

Weigh in potatoes.

Steam 8 min/Varoma/

speed 1.

© © Meanwhile, arrange

salmon in Varoma dish

and on Varoma tray.

Season with ½ tsp salt

and pepper. Top with

lemon slices.

© © Place covered Varoma

into position. Steam

8 min/Varoma/speed 1.

© © Remove Varoma lid then

remove Varoma tray.

Arrange mangetout

around salmon fillets

in Varoma dish and on

Varoma tray, then insert

Varoma tray.

© © Cover Varoma. Steam

3–4 min/Varoma/speed

1 until salmon is cooked.

© © Serve salmon, potatoes

and mangetout with

salsa verde.


Why Eating

Out is Here

to Stay

Eating out is important and

remains as popular as ever

because it provides an enjoyable

escape from normal

routine. In an age where more and

more distractions are being brought

into our homes and taking away

from ‘family time’, it’s nice to have a

The atmosphere of the restaurant

plays a significant role in people’s

enjoyment. A perfectly decorated

venue with comfortable soft furnishings,

the correct colour scheme and

type of music creates an environment

that people will love. By cultivating

a feast for the senses, eating

out becomes an experience rather

than just a meal. The more time we

spend laughing with friends and

family, the more fulfilled we are as

individuals.

KuPP Oxford has cultivated a casual

all-day style of dining, grazing, drinking

and socialising, and they kindly

provided the information in this article.

The KuPP motto is: All that we love.

Shared. And you can meet the KuPP

team at FitFest Oxford on 15 th June.

designated amount of time to shut it

all out and concentrate on interacting

with people face to face.

A great way for children to build

social skills and manners is by watching

and being included in conversations

with different types of people

while surrounded by family and

friends. Trying foods from various

cultures opens them up to new experiences

as well as encouraging them

to be more well-rounded adults.

Taking time out of a busy schedule to

get together with friends and relax

is important. The combination of

eating out, having a few drinks and

laughing is the perfect way to reduce

some of the stress that can build up

from our daily activities and work life.

FitVine 33


Salads

Done Right!

What does the

word ‘salad’

mean to you?

Is it a tasteless

scattering of lettuce and

tomato served with a jacket

potato? Or is it something

delicious and filling, rivalling

main meals on a menu? If

your homemade salads are in

need of a boost, follow these

tips to make your salads the

star of the show.

FRESHNESS

Use seasonal British produce

and buy little and often if you

can. If you have space, grow

your own salad leaves during

the summer. The fresh

leaves taste so much better,

lighter and nuttier than the

ones that have spent days in

a supermarket bag!

VARIETY

Try a mixture of raw and

cooked vegetables of different

shapes and colours.

A combination can provide

different sensations as you

eat and also makes the salad

look good, which, thanks to

our illogical brains, actually

affects the taste!

HERBS AND

SPICES

Fresh herbs really elevate a

salad. Mix fresh herbs into a

salad or make a dressing from

them. Spices are great, too;

especially when you’re roasting

vegetables. Try cumin seeds on

cauliflower, for example.

TANG

Include something with a bit

of acidity. In the summer, you

can achieve this with tomatoes,

but otherwise a dressing

will do the job! You can

balance acidity (or chillies)

with something creamier like

a yogurt or tofu.

CRUNCH

Include both soft and

crunchy ingredients in your

salad. Raw vegetables, nuts or

seeds can all provide crunch.

BULK

We need carbs and protein,

so turn your amazing

salad into a full-on meal with

whole grains or pulses, such

as chickpeas, quinoa, Puy lentils

or brown rice.

These handy top tips are supplied

by Jamie, founder of Vegemental.

34 FitVine


Vegan

Beetroot

& Ginger

Brownies

Prep time: 15 minutes

Baking time: 45 minutes

Makes: 16 small brownies

INGREDIENTS (FOR

THE BROWNIES)

© © 1–2 tbsp coconut oil (for

greasing the baking pan)

© © 1 tbsp ground flax seeds

© © 190g plain flour

(gluten-free)

© © 300g coconut sugar

© © 40g unsweetened vegan

cacao powder

© © 1 tsp baking powder

© © ½ tsp salt

© © Handful of Primrose’s

Kitchen Raw Beetroot and

Ginger Muesli (plus extra

for sprinkling)

© © 85g vegan dark chocolate,

roughly chopped

© © 300ml almond milk

© © 120ml olive oil

INGREDIENTS (FOR

THE FROSTING)

© © 250g thick coconut yogurt

© © 1-2 tbsp unsweetened

vegan cacao powder

© © 1-2 tbsp maple syrup

METHOD

© © Preheat the oven to 175C.

Line a 20cm-square baking

pan with baking paper,

greasing it with coconut oil

if needed.

© © Mix the water and ground

flax seeds in a small bowl.

Set aside.

© © In a large bowl, combine

the flour, sugar, cacao powder,

baking powder, salt,

muesli and chocolate.

© © In another bowl, combine

the milk, olive oil and flaxseed/water

mixture. Pour

these wet ingredients

into the bowl with the dry

ingredients.

© © Mix and combine well,

then pour the mix into

your baking pan.

© © Bake in the oven for

45 minutes or until fully

cooked through.

© © Meanwhile, make the frosting.

Combine all three

ingredients in a bowl.

© © When the brownies are

done, let them cool for

20 minutes.

© © Once they’re cool, cover

them well with the frosting

and sprinkle some of the

extra Primrose’s Kitchen

Raw Beetroot and Ginger

Muesli on top.

FitVine 35


of coriander. Super tasty and great to

pack into a lunchbox for your picnic.

BANH MI

This is a baguette sandwich filled with

greens and onions. You can also add

pate or omelette.

BANH XEO

These are Vietnamese pancakes containing

shrimp, pork, egg and bean

sprouts, which are fried and wrapped

in rice paper. Delicious!

PHO

A national dish of Vietnam, Pho is a

noodle soup, perfect for lunch or dinner.

A basic pho consists of chicken or

beef broth, ginger, flat rice noodles,

spring onions and more meat, such as

chicken or pork.

Pho Restaurant, located on the roof

of The Westgate Shopping Centre in

Oxford, have an amazing takeaway

menu full of fresh rice paper summer

rolls, spicy salads, pho noodle soups,

colourful rice bowls and fragrant curries.

VIETNAMESE-

STYLE!

A SUMMER PICNIC

Pho is a delicious and nutritious rice

noodle soup made with love. Their

broths take 12+ hours and they don’t

cut any corners – no stock cubes and

only the best ingredients. All of Pho’s

food is made fresh in the restaurant, and

so much of it is low in calories and fat. If

there’s a chill in the air (typical England),

you can grab a Pho To Go for your picnic.

When the sun’s shining, share rice paper

rolls and salad rolls with amazing dipping

sauces and healthy rice bowls. Their

Pho To Go menu is full of vegan, veggie,

dairy-free and gluten-free options, too.

Vietnamese food is perfect

for a healthy summer picnic,

whatever the weather. We’ve

listed a few of our favourite vietnamese

dishes below, all of which are

perfect for picnicking!

GOI CUON

This is one of Vietnam’s most famous

dishes. Goi Cuon is translucent

spring rolls packed with greens,

minced pork or shrimp and a touch

36 FitVine


THE RISE OF

KOMBUCHA

Kombucha is made from a

blend of tea, water, sugar and

a culture of bacteria and yeast.

The ingredients are left to ferment,

resulting in a deliciously refreshing

and nutritious drink.

Kombucha is a product of fermentation

and, as a result, probiotic bacteria

is produced. Some research

suggests that probiotic bacteria

can help to balance the gut microbiome

and improve digestion, but

there are still more specific studies

being undertaken into the benefits

of kombucha.

At FitFest Oxford 2019, JARR

Kombucha will be telling you much

more about the rise in popularity of

the fermented drink, which they’re

super passionate about. Kombucha

can be drunk straight from the bottle

or even used as a mixer or alternative

to alcohol in a cocktail, which makes it

just as perfect for nights out as well as

nights in, picnics, days out and more.

We asked Adam Vanni from JARR

Kombucha to explain more about

their ingredients and flavours. “We

currently offer three flavours – original,

ginger and passion fruit – in two

sizes, 240ml and 480ml bottles. Our

kombucha is made with four simple

ingredients: tea, water, sugar and a

SCOBY (symbiotic culture of bacteria

and yeast). We use two types

of organic, single origin loose-leaf

tea as the base. For flavour, we add

organic, cold-pressed ginger juice or

100% passion fruit purée. Kombucha

is only as good as the ingredients

with which it’s brewed, and here at

JARR we use the best ingredients we

can find.”

Once a small start-up business and

now a well-known company stocked

in hundreds of eateries and food

shops, the JARR Kombucha team

know a lot about this popular fermented

drink. They’ll be at FitFest

Oxford in June, and Adam Vanni

will be hosting kombucha-making

demos!

FitVine 37


38 FitVine


THE BRAZILIAN

METHOD WITH

VIVIAN FONSECA

Method

by Vivian

Fonseca” is the

sell-out class created

by Vivian “Brazilian

Fonseca that incorporates the best of

her regime into a fun, upbeat and challenging

workout with a focus on toning

and sculpting for the lower-body

and core. Vivian created the Brazilian

Method because she noticed that

many of her female clients wanted to

get toned but not bulky. She developed

this method with resistance

bands to stimulate the group of muscles

that includes glutes, core and

thighs to get them to a better shape.

The greatest part is that you start seeing

results even just after six sessions!

Vivian is a highly qualified personal

trainer with a wealth of experience

across functional training, weight

loss, performance training and

rehabilitation as one of Brazil’s best

known fitness instructors. Her work

has taken her to Canada, the US

and now the UK. Personal training is

Vivian’s true passion and her life has

been dedicated to helping others

achieve their full fitness potential!

Vivian’s fitness story starts with her

athletic career as a professional

volleyball player in Brazil, which

spanned an inspiring 10 years. She

has attended some of the world’s

best educational institutes and has

a long roster of sports-related qualifications

ranging from her BA in

Physical Education to her post-graduate

certifications in Cardio-

Physiology and Sports Marketing.

Thanks to her dedicated studies

and specialised clinical experience,

Vivian’s knowledge far surpasses

the standard requirements of any

Personal Trainer. Starting out as

an instructor in Sao Paulo, Vivian

quickly became a well-known name

in the fitness world. Her sell-out

group fitness classes across disciplines

including spinning, mat

Pilates, aerobics, circuit training and

TRX attracted athletes and famous

Brazilian models alike. While working

one-on-one with her high-profile

clientele, Vivian continued to

widen her expertise by specialising

in obesity, patients with diabetes

and injury rehabilitation programmes.

Several years and many

clients later, she’s now a partner with

one of Sao Paulo’s leading Physical

Rehabilitation Clinics.

Vivian is excited to have brought her

unique expertise to the UK. She’s

ready to help you reach your physical

goals, whether that be improved general

fitness, rehabilitation following

injury or overcoming

personal health issues.

Vivian’s friendly, knowledgeable

approach and

functional and effective

training methods are

certain to bring you the

best possible results.

Vivian is really excited

about teaching the

Brazilian Method at

FitFest Oxford. Vivian

explains, “We don’t use

any machinery! Only

your own body weight

and mini resistance

bands, which are my

favourite piece of equipment!

I always explain

each exercise fully, so

that everybody gets the

most out of the workout

and understands

exactly what muscles

we are targeting. It’s

also a workout that you

can copy at home once

you get the hang of it,

but it’s obviously more

fun to join the class with

my authentic Brazilian

music!”

Join Vivian Fonseca at

FitFest Oxford on 15 th June

in her popular Brazilian

Method workout class.

FitVine 39


Foam Rolling:

What, Why and How?

Foam rollers use your body

weight to self-massage

muscles, helping to break

down scar tissue and soothe

tight muscles after workouts. If

you’re new to foam rolling, there

are a few key ways to use your

foam roller for effective results,

and the awesome Pulseroll team,

who will be at FitFest Oxford in

June, have kindly created a few

poses to demonstrate.

THIGHS

Sit on the roller and cross one

leg over the other, as shown

in the image. Shift your body

backwards then forwards

to roll your thigh down the

roller, then back up. Continue

this slow, steady motion, and

try to pause on any key points

of tension or pain so that

the foam roller can break up

these trigger points.

CALVES

Position the roller under

one calf and cross the

other leg over the top for

extra weight, as shown

in the image. Keep your

heels off the floor. Press

your hands into the floor

behind you, then shift

your body weight backwards

and forwards, letting

the roller massage

your calves. Remember

to swap legs to massage

both sides equally.

ARMS

For this roll, you

want to form the

planking position

but with your

forearms on the

roller and your

hands clasped,

as shown in the

image. Using

your toes, push

your body forwards

and backwards

to massage

the forearms.

You can find out much more about foam rolling at

FitFest Oxford thanks to Pulseroll. Pulseroll are a

fitness and wellbeing brand that specialise in training

and recovery products in the form of Vibration.

Their vibrating foam rollers can help reduce muscle

soreness and aid with recovery from injury. Thanks

to the vibrations, the technique is simple and far

less painful to use than non-vibrating products!

40 FitVine


Summer Yoga Flow

There are lots

of benefits

to regular

yoga practise.

It can help

with stress

management, anxiety,

mindfulness, strength and

flexibility. Here are some

simple poses that you

can use as part of a quick

morning flow.

GENTLE

STRETCHING

Lengthen your arms up

to the ceiling and feel

the gentle stretch down

both sides. Add a simple

side-stretch by tilting the

arms to the left then the

right. Hold for one to two

breaths each side.

Next, inhale to lengthen

the spine, continue stretching

your arms up to the ceiling

and then bend forward

from the lower spine and

reach your arms down to

the floor. Place your hands

or fingertips on the floor

to support you, if needed.

Hold for three to four

breaths then come back up

to standing position.

CAT/COW

Come onto your hands and

knees to form a table top.

Arch your back towards the

ceiling to create the ‘cat’

then curve it down towards

the floor to create the ‘cow’.

Repeat the ‘cat’ and ‘cow’

movements four times.

DOWNWARD-

FACING DOG

From the table top position,

tuck your toes under

and lengthen your legs

to downward-facing dog.

Hold for two breaths.

SPINE-

STRETCHING

Step your feet forwards from

the downward-facing dog

pose and hold a forward

stretch. Bend your knees if

needed. Take three breaths.

FINAL

RELAXATION

Gently release from your

forward bend and sit on the

floor. Place your feet hipwidth

distance apart, arms

by your sides and palms

facing upwards. Close your

eyes and completely relax

for up to five minutes.

FitVine 41


protecting

Workout

Ideas

If you’re looking for a fun full-body

workout, there are several options

you should try. Zumba classes are a

popular one, or maybe invest in a fitness

DVD to try at home if you need

to build your confidence first.

A unique alternative is a JumpFit class,

which uses rebound boots to get you

bouncing while toning and strengthening

your whole body. Alternatively, if

you invest in your own pair of rebound

boots, you can workout anywhere

you like! Take to the streets in your

rebound boots for an energetic run,

head to the park or jump in the comfort

of your own home. The boots take

up very little space and rebounding is

a very efficient way of working out.

Rebound boots help to take the

strain away from your joints, thus

42 FitVine

FULL-BODY

your ankles, hips, knees,

shins and spine. You will find that

you naturally hold in your abs to

keep your balance, working your

core while you bounce. Turn up the

tunes and jog, hop, jump, kick, skip

and dance your way to a healthy

body. Rebounding induces a natural

state of euphoria, too, so it will keep

you smiling long after your workout.

Burn fat and build muscle by creating

your own tabata routine

with some high knees, boxing

moves and squats. Mix it up and

you’ll never get bored of bouncing!

JumpFit UK are the official UK

distributors for Aerower rebound

boots, and they kindly provided

the information and images in this

article.


SUPPLEMENTS

FOR EXERCISE

uelling your body with the

right foods and nutrients is

essential for performance and

endurance. If you’re unsure where

to start, this handy guide to supplements

for exercise will help. But

remember that supplements by definition

are additions to food. There’s

no substitute for high-quality food

ingredients. That said, here are some

top picks for exercise supplements.

CORDYCEPS

This pre-exercise supplement

enhances exercise ability in two

ways. It contains adenosine, which

boosts the supply of energy during

intense or sustained physical activity,

and it’s said to improve the body’s

ability to utilise oxygen and improve

blood flow, thereby enhancing

endurance exercise and recovery.

RED GINSENG

The benefits of this pre-exercise supplement

are said to include improvements

to lung function, the immune

system and metabolism, and an ability

to suppress inflammation and

appetite, not to mention uplifting

mood and improving brain function.

TURMERIC

This free-radical fighter prevents the

cascade of inflammation post-workout,

reducing the impact of the

intense physical stress. With the minimisation

of the inflammatory phase,

our bodies can repair, rebuild and

recover much quicker.

These recommendations are from

Revital’s Summertown Team, who

will be at FitFest Oxford in June.

Why You

Might Not

Be Seeing

Results in

the Gym

Nothing is more disheartening than spending

days, weeks and months in the gym working

towards a fitness goal and not seeing

any results. Luckily, there are a few simple changes

you can make to your workout routine and lifestyle

that will help you make and see positive changes.

SHAKE UP YOUR ROUTINE

Your body will quickly adapt to the types of exercise

you are doing, and eventually won’t respond

as effectively. Mix up your exercises and workouts

regularly, from weight training one day to Pilates

the next. Change your routine every six weeks if

you can.

CHECK YOUR EATING HABITS

Do you have unhealthy snacks or frequent sugary

treats? Your body needs nutritious fuel for workouts,

so it’s important to eat a balance of proteins,

fats and carbohydrates.

BE CONSISTENT

If you’re in the gym every day, you’ll tire yourself

out but you should be planning workouts into your

calendar and weekly routine. Your body needs regular

exercise to help it stay toned and fit.

These top tips were kindly provided by ViiSana, who offer

life and health insurance with a difference, encouraging

you to lead a healthier lifestyle. They’ll reward you with

Vitality Rewards and ViiSana Additions for doing so.

The ViiSana team will be at FitFest Oxford in June!

FitVine 43


3

WAYS TO

BANISH POST-

RUNNING PAIN

FLEXIBILITY & MOBILITY

Running often leads to tighter muscles

and joints that you use more

often, so they need to be looked

after. Stretching your muscles and

mobilising the joints can help to stop

tension building and aid your dayto-day

recovery. Foam rolling can

help to relieve tension and speed up

recovery. When foam rolling, spend

two minutes on each muscle, hold

on any sore spots and generally

foam roll towards the heart.

RECOVERY DAYS & SLEEP

Recovery days are important. They will

give your body time to rebuild muscle

and replenish energy supplies. Build a

bedtime routine into your training and

ensure you get eight hours of sleep

per night. Taking a holistic approach

to your running training will minimise

any potential injuries along the way.

The information and images in this article

were provided by Buzz Gym Oxford,

who will be at FitFest Oxford in June!

44 FitVine

When we think about training

for a 5km, 10km or even

a marathon, instantly we

think about putting in some headphones,

pounding it out on the pavements

and getting lost in the streets of

Oxford. However, this should form just

part of your training regime, as there

are some other key areas that need

attention. So, here are three ways to

banish your post-running aches and

pains, which will help to improve your

overall fitness and performance, too.

STRENGTH TRAINING

Running for 5–10 hours a week is naturally

not going to be great for your

body without some strength foundations

to support your muscles and

joints. Building a strong core is integral

to building strong limbs, and it will

also help to maintain your posture and

aid your breathing. Unilateral exercises

are the best for your legs, working one

leg and then the other. Check out the

two core and leg exercises below.


Twerking

THE ULTIMATE FULL-BODY WORKOUT

If you didn’t know, twerking is great

exercise! It strengthens muscles in

nearly every part of your body, giving

you a full-body workout while toning your

thighs and badonkadonk! It also improves

your hip flexibility and will boost your

overall fitness, too! We recently spoke

with Bami from Bam Bam Boogie, a dance

fitness company providing high-energy

twerking classes.

HI BAMI! SO, A VERY POPULAR

QUESTION THAT WE OFTEN

HEAR IS: CAN ANYONE TWERK?

Yes! Everyone and anyone can twerk. All

booties matter!

WHAT WOULD YOU SAY

ARE THE TOP THREE

BENEFITS OF TWERKING?

One, you’ll build legs of steel! Twerking is

just as effective as squatting, so it’s a great

lower body workout. Two: improved confidence

by stepping out of your comfort

zone! Going to the gym can sometimes

make you feel more confident but twerking

helps you to embrace all your jiggly

bits and make you feel like a superstar!

Three: core stability. Most twerking exercises

require core stability and will help

to improve your posture due to improved

core strength. Twerking targets your quads,

glutes, hamstrings and calves.

IF SOMEONE WANTS TO

TONE UP, HOW OFTEN DO

THEY NEED TO TWERK?

You’ve got to go hard at it for at least two

hours a week, I’d say. However, it depends

how hard you decide to go per session.

WE’VE SEEN A HUGE RISE IN THE

POPULARITY OF TWERKING.

WHY DO YOU THINK THAT IS?

It’s always been popular but it hasn’t been

as mainstream. I think, because of confident

come-up stars like Cardi B who

twerk loud and proud over social media,

it has encouraged more women to twerk

publically.

You can meet Bami at FitFest Oxford

on 15 th June, where she’ll be running

a twerking workout session!

FitVine 45


CAFFEINE

& CARDIO

hether you enjoy waking

up to a latte or indulging

in an espresso after

dinner, coffee brings joy to many! So

when it’s time for our daily exercise

or weekly workout, should we consume

coffee then, too?

Some recent research suggests

that caffeine affects a chemical

in the body called adenosine,

which generally promotes sleep.

Caffeine ties up receptors in the

brain that usually detect adenosine,

therefore making the brain

more alert! So, if your brain is

more alert, this could make you

feel more energised and ready

for cardio. Having said this,

you should remember that it’s

important to drink water and

hydrating fluids before, during

and after exercise, too.

Coopers Coffee will be at FitFest

Oxford serving up all of your

favourite coffees, plus tea,

hot chocolate and more. You

definitely won’t go hungry or

thirsty in between your workout

sessions!

The information in this article was

provided by Coopers Coffee and

also taken from the Journal of the

International Society of Sports

Nutrition 2010 7:5 by Goldstein et al.

perfect. Want to add some muscle or

definition? Get yourself into a Pump,

Core or HIIT class. Want to work on your

flexibility? Yoga and Pilates are ideal.

Alongside the physical benefits, one of

the best things about group training

is the psychological value. It’s great for

people working towards the same goal,

and it gives you the chance to meet

like-minded people. Physical activity

alone is a powerful antidepressant, but

add in a group training scenario and

suddenly you’ve got friendly competition,

motivation, and no one has to

plan their own workouts because the

group sessions are effective and fun!

The information and images in this article

were kindly provided by Aaron Gibson, the

Owner of AG-RO Fitness, Revolution Indoor

Cycling and ARC-7 Transformation Training.

THE BENEFITS OF

GROUP

TRAINING

46 FitVine

Group exercise is a great, versatile

way of training, be it for

those without gym memberships

to those with disabilities. It’s an

incredibly inclusive environment that

welcomes anyone who wants to train.

Group training caters to a variety

of fitness goals. If you’re looking to

lose weight, aerobic-type classes are


Add Play To Your Day

TONE’s many fun activities – can

strengthen your core and tone

your body, in turn improving your

fitness, performance and calorie-burning

rate in other types of

sports, too.

W

e’re generally a nation

who must relearn the art

of playfulness. Actually,

most people are quite willing. They

just need permission, and that’s

where PLAY TONE comes in.

Fun, play, joy and spontaneity

are rooted in all of our hearts,

deep within us just waiting to be

encouraged. Play therapy can help

individuals communicate, experience

personal growth and more.

It’s widely viewed as an important,

effective and developmentally

appropriate mental health

treatment. Play can increase our

self-esteem, and it invites access

to states of wellbeing, calm, silliness

and joy. When we’re laughing

or simply engrossed in a pleasant

diversion, we tend to take fuller

breaths, thus getting a better oxygen

exchange.

PLAY TONE is an evolution of a successful

alternative fitness brand specialising

in fitness and fun, allowing

you to unleash your inner child! PLAY

TONE will be at FitFest Oxford on 15 th

June, so you can join in the fun! Their

secret is covering up exercise with

some serious fun and play.

WHY IS FUN AND PLAY

SO GOOD FOR US?

Well, in short, fun and play is good

for your both your physical and mental

wellbeing. People tend to think

fun activities and healthy activities

don’t overlap, but they really do

work hand-in-hand to make you feel

good and get fitter at the same time.

PLAY TONE’s classes improve fitness

levels, especially cardiovascular

development, muscle strength and

lung capacity. A one-hour session

of hula-hooping and fun fitness can

burn as many calories as running,

and hula-hooping – just one of PLAY

FitVine 47


THE

BENEFITS

OF

MARTIAL

ARTS

MARTIAL ARTS CAN BE A

DISCIPLINE, FITNESS REGIMEN

AND A FORM OF SELF-DEFENCE.

PHYSICAL BENEFITS

Like any physical fitness regimen, martial

arts students can expect improvements

in cardiovascular fitness and

muscle strength. It’s one more way

to move and stay active. Martial arts

practice also tends to improve posture,

stamina, endurance and flexibility.

Older students can see specific benefits,

too. Martial art exercises emphasise

dynamic movements that train

the muscles involved in balance and

walking, reversing the declines seen

in aging adults.

MENTAL BENEFITS

Martial arts is increasingly understood

as a comprehensive approach to both

physical and mental well-being. The

physical aspect of martial arts exercise

can pair well with psychotherapy as a

way to let out or discover suppressed

feelings and emotions.

Martial arts students tend to see significant

cognitive and behavioural

benefits. In children, martial arts

practice can raise self-esteem, both

through simply improving physical

fitness, as well as learning how

to defend themselves. The sense of

48 FitVine

preparedness that comes with learning

self-defence can carry significant

psychological benefits.

Another benefit in today’s society

is increased attention. In the age of

social media and smart devices, distractions

and attention deficits are

on the rise. The discipline that martial

arts requires can improve attention,

helping to prise students away

from smartphones and sofas!

In seniors, martial arts can halt the

mental effects of aging as well as the

physical ones. The exertion and exercise

that martial arts provides is one

way to preserve mental function and

delay cognitive decline.

The information in this article was provided

by Oxford Martial Arts Academy,

who offer self-defence and martial

arts training for all ages. They will be

at FitFest Oxford to tell you more.


Trampoline Your Way To Fitness

he whole point of jumping on a trampoline is

to have fun! There’s oodles of scientific research

on the benefits. Performed on mini trampolines

and offering a full-body workout, ((BOUNCE))

makes exercise fun with choreographed dance routines.

((BOUNCE)) run their exercise classes worldwide, but

are based all over the UK, too. ((BOUNCE)) sessions

improve weight loss three times quicker than floor-based

workouts thanks to opposing gravity and added G-force.

Their one-hour class features the first 45 minutes of choreographed

dance-cardio jumping routines to burn calories

fast and finishes with 15 minutes of toning.

So what are some of the many ((BOUNCE)) benefits?

IMPROVED IMMUNE SYSTEM

Physical exertion, vertical motion and gravity drain the

body’s lymphatic system of toxins, flushing waste from

the muscles and improving immunity.

LOW IMPACT

The surface of the trampoline pad absorbs 87% of the

shock, which makes it super low impact and easy on joints.

STRONGER BONES

Rebounding encourages ‘osteoblasts’ which stimulate

bone growth and assist in the prevention of

osteoporosis.

WEIGHT LOSS

Rebounding is proven to increase your metabolic rate

and your workout is three times more effective due

to G-Force. 10 minutes at ((BOUNCE)) is equal to a

30 minute run!

CARDIO FITNESS

When jumping, oxygen is pumped around the body

more efficiently, lowering blood pressure and cholesterol

and strengthening the heart.

STRENGTHENS CORE

Exercising on an unstable surface, like a trampoline,

forces the involuntary contraction of the deeper core

muscles that surround and protect our joints and organs.

Strengthening the core can protect us from injury and

improve posture.

MENTAL WELLBEING

When you exercise, your brain releases endorphins,

adrenaline, serotonin and dopamine. These chemicals all

work together to make you feel good.

FitVine 49


5 Reasons You

Should

Get Outside

to Exercise

1. MENTAL HEALTH

Exercise sustains and improves our

physical health, but recent research

shows how brilliant it can also be for

protecting our mental health. Studies

have shown that outdoor exercise

can increase self-esteem, improve

mood and reduce depression.

2. GET YOUR FIX

OF VITAMIN D

The most natural way to get the

levels of Vitamin D your body

needs is through exposure to sunlight.

Vitamin D is a vital micronutrient

for promoting bone growth

and strength. It enables your body

50 FitVine

to absorb calcium, helps muscle

strength, and can also be great for

your hair, skin and nails. Remember

to wear high-factor sun cream.

3. IT’S A MORE

CHALLENGING WORKOUT

You are contending with the terrain

and the elements. A run along a trail

is much more challenging that one

on a treadmill, as the uneven ground

works your core stability. And lifting

natural materials, like logs that aren’t

evenly weighted, works your body

that much harder.

4. IT’S MORE FUN!

The rush of swimming in a lake is

something you cannot get in the local

pool. Running through a forest or park

is much more enjoyable than staring

at a treadmill screen. If it’s rainy and

cold, you might be reluctant to leave

the warm indoors, but you won’t care

about the weather once you get out

there and start moving!

5. LOW COST AND

EASY TO ACCESS

Everyone has access to the outdoors,

and it’s completely free! Wherever

you live, step outdoors and exercise!

Studies show that even exercise outdoors

in built up areas can improve

your mood compared to exercising

indoors, so you don’t need to live

near a forest to benefit from it.

The information in this article was

provided by Fitness at the Farm. Founder,

Leah Maclean, will be at FitFest Oxford in

June, hosting a talk on Intuitive Eating.

Reference: Jo Barton, Murray Griffin, Jules

Pretty: Exercise-, nature- and socially

interactive-based initiatives improve mood

and self-esteem in the clinical population

(2011) Perspectives in Public Health.


EASY WAYS TO

GET MORE

ACTIVE

pay-as-you-go classes is handy. It

means you’re not tied into memberships

and will help you feel the freedom

of mixing up your routine.

As you start to feel fitter and more

active, take part in classes that challenge

your aerobic stamina. For

example, AJ Active, fitness classes

based in Oxford run by AJ herself,

host choreographed step and aerobic

classes, which will help you improve

your stamina and overall fitness. As

we get older, our bodies change, so

we need variety in our training to

work out as many different muscles

groups as we can. Working out where

your weaknesses are can be very liberating

as you can see the improvement

in how your body works once

you target weak areas in your body.

Another easy way to stay active is to

keep going! Family and work life can

sometimes take over but instead of

being frustrated about it, try to think

of what you can do that will fit in. For

example, a quick walk is a brilliant

head-clearer!

These top tips were provided by

AJ from AJ Active, who will be at

FitFest Oxford on 15 th June.

s we move towards the

longer daylight hours

of our summer months,

we often feel more

inclined to be outside.

We want to be active but a plan of

action is key to making it happen.

Don’t begin by thinking that you

need to run a marathon. A quick

15-minute jog around the block a

few times per week is a good start.

It kick-starts your metabolism and is

a good way to increase your fitness

and stamina levels.

The summer often means you have

more social plans, including holidays

and meeting up with friends and

family, so joining convenient drop-in,

FitVine 51


THE IMPORTANCE

OF KIDS’ FITNESS

hildren’s health is a priority

in any parent’s

life. Being active at a

young age can help to

prevent medical conditions

from developing

as exercise enhances immunity. Other

benefits include helping children

maintain a positive mindset, encouraging

teamwork and enhancing social

skills, flexibility and coordination.

There are lots of simple games and

activities that need little or no equipment,

and can be vital in encouraging

three key elements of physical

development: strength, endurance

and flexibility.

Want to encourage your child to lead

a healthy lifestyle? Here are some

fun ideas:

© © Take a trip to the local park. It’s

free and full of adventure!

© © Go for a walk, take a small bucket

or a bag and turn the walk into a

treasure trail. “Run to the next tree

and see what’s there. Can you collect

a brown leaf and a green leaf

and run back to me?”

© © A simple game of throw and catch

with siblings, parents, grandparents

or friends in the garden.

52 FitVine

© © Create a challenge. Children

love the feeling of achievement

and reward! For example, ask a

child to set up their own obstacle

course to reach a new world

record! Remember that anything

is possible in their imagination.

© © Encourage mindfulness. Just

15 minutes a week as a family can

be beneficial. Do some simple

stretches and encourage quiet

time. No screens and no distractions

allowed. Pick three simple

stretches or exercises of your

choice and maybe even chat

about what each family member

is looking forward to in the

week ahead.

The information and images in this article

were kindly provided by Ignite Sport UK,

who are providing the supervised Kids’

Zone at FitFest Oxford on 15 th June.


BUSINESS

FOCUS:

GREEN PANDA YOGA WEAR

e recently caught

up with Samantha

from Green Panda

Yoga Wear, who explained all

about running her own business

and yoga wear favourites.

Samantha’s inspiration for creating

Green Panda Yoga Wear

was fashion, yoga and sustainability.

She explains, “I have

always wanted to run my own

business and Green Panda

allowed me to bring together

three of my biggest passions:

fashion, yoga and sustainability.

The fashion industry (in

particular, fast, cheap fashion)

is a big contributor to the environmental

issues we’re facing

and I’m keen to bring awareness

to this through my brand

and yoga wear. Encouraging

people to invest in better quality,

environmentally-friendly

fabrics is important.”

The best thing about running

your own yoga wear company?

“I love being able to

bring more awareness to the

fact that you can buy amazing

quality, beautifully designed

yoga wear that can help support

the environment and

doesn’t cost any more than

other brands. Having the

opportunity to design my own

range is a dream come true.”

You can meet Samantha and

see the Green Panda Yoga

Wear products at FitFest

Oxford on 15 th June.

WHAT IS NIA?

More than just a workout, Nia

is a non-impact, holistic, cardio-dance

fitness class. It not

only provides the body with a workout

and tones muscles, but it also

transforms the mind, while increasing

energy and emotional balance.

Nia was originally created in the

1980s by Debbie Rosas and Carlos

Rosas with the aim to revolutionise

the way individuals get fit and

look after their mind, body and soul.

They wanted to create a low-impact

movement suitable for everybody

that encompassed the mind, body,

spirit and emotions. So, Nia, and a

new genre of fitness called bodymind

fitness, was born.

A Nia class involves beautiful,

soul-stirring music and its simple

moves are rooted in a balance combination

of dance, martial arts and

mind-body practices, including

yoga. Nia combines 52 basic moves,

or variations of these moves, with

expressive free-dance. Its choreographed

routines are set to diverse

music, and the 52 moves have been

distilled with more than 35 years

of research to offer the best holistic

mind, emotion and

spiritual conditioning.

Each Nia class will help

you feel energised,

mentally clear and

emotionally balanced.

Today, Nia is taught by

around 2,200 licenced

teachers across

45 countries worldwide.

It is suitable for

everyone of any fitness

level. It supports

weight management,

increases energy, flexibility,

mobility and

strength, develops muscle tone,

offers relaxation and much more. It’s

a great option for a holistic workout.

The information and images in this article

were provided by Soul Shine Wellbeing

Studio in Oxford. The Soul Shine Wellbeing

team will be at FitFest Oxford in June!

FitVine 53


ACUPUNCTURE

EXPLAINED

cupuncture is the insertion

of very fine needles into acupoints

on the body, which

stimulates nerves. This can cause

the local blood vessels to dilate,

increasing blood flow to the area,

which encourages tissue healing and

reduces inflammation. Acupuncture

has been shown to stimulate the

body’s own pain-suppressing mechanisms,

releasing chemicals such

as endorphins (which make us feel

happy!), serotonin and melatonin.

Acupuncture has a general calming

effect and can improve sleep, which

can only be a good thing, right? It has

been shown to stimulate structures

within the brain that are in control of

regulating the body’s functions, too.

So does it hurt? Gemma from Aculife

assures us that acupuncture rarely

hurts. The most that people experience is a dull ache around the base of the

needle or a tingling feeling when the needle is inserted.

The information and images in this article were kindly provided by

Aculife, founded by Gemma Holt, a fully-qualified acupuncturist.

Aculife will be exhibiting at FitFest Oxford on 15 th June.

often crave foods high in fat,

sugar and salt.

Discussing mental health

issues and stress is an

important part of daily

conversation, and many

of us experience a fastpaced

lifestyle that we’re not prepared

for. It can help to focus on the

seven principles of health, supporting

our system from the inside out

and boosting our health, wellness

and wellbeing.

7

Tips

for

Health

& Total

Wellness

1. REDUCE STRESS

Take time to meditate for 10 to

20 minutes per day every day.

2. SLEEP QUALITY

Switch off electrical devices in your

bedroom at night and reduce blue

light after dark.

3. DIET & NUTRITION

Remember to eat healthily when

you’re stressed. Stressed people

4. GUT HEALTH

Juice some celery each morning

as it is full of vitamins, minerals

and antioxidants.

5. PHYSICAL EXERCISE

Get up and go! Go to the

gym, walk the dog or go to

a yoga class. Your body will

release serotonin, boosting

your mood.

6. SUNLIGHT EXPOSURE

AND INFECTION

CONTROL

Around 15 minutes of sunlight

a few times a week will help

you absorb enough Vitamin D.

7. ENVIRONMENTAL

TOXIN EXPOSURE

Read beauty and food labels.

If you don’t know an ingredient,

consider ditching the

product.

This article was kindly provided by

Tamara, a total wellness therapist

and founder of Breathe 360.

54 FitVine


FLOATATION

THERAPY 101

If you haven’t heard of floatation therapy before, it usually

takes place in a pod or ‘tank’ of warm salt water,

which is often lightless and soundproof. You float in

the pod, lying back and drifting into a blissful meditative

state, perfect for rejuvenating your mind and body.

In Oxford, the Oxford Floatation Centre is a key part of

many people’s wellbeing and relaxation routines. The

Oxford Floatation Centre team will be at FitFest Oxford

on 15 th June, but they’ve kindly explained more about

the benefits of floatation therapy below.

Chronic pain and fibromyalgia sufferers have benefited

greatly from the hour of complete weightlessness that

float therapy brings. Once the body is in a position without

gravitational pull, the spine can realign and the joints

are able to feel free of pressure. Clients often feel more

mobile and are pain-free for several hours (and sometimes

even days) after their float session.

Many rugby players, footballers, golfers and runners

float regularly to prevent injury, as floating doesn’t just

relax the muscles. It also focuses the mind, eliminating

the kind of distractions and carelessness that can lead to

injuries. Many athletes have reported that this time alone

in the tank allows them 60 minutes to enhance their performance

using visualisation.

Float therapy also increases the speed it takes for their

muscles to recover post-workout, reducing lactic acid at a

quicker rate, and reducing swelling from the intense exercise,

which is better than just bathing.

Part of Oxford Floatation Centre’s mission is to make floating

accessible and affordable to the people who need it most.

They offer single 60-minute floating, floating with a friend

(in separate tanks) or float packages, too.

FitVine 55


Fitness After Pregnancy

Having a baby doesn’t

just create your new

bundle of joy; it also

creates a new mum –

which we often need

to be reminded! Those

first few months are filled with hazy

sleep, grabbing food where you can

and muddling through a list of things

to think about and learn! Hormones,

sleep deprivation and a body that

just doesn’t feel like you anymore

can make everything feel a little

overwhelming.

We asked Keri, the founder of Fit and

Healthy Mums, for some top tips to

help you get more active and build

your fitness post-pregnancy.

1. PELVIC FLOOR EXERCISES

Resume these as soon as you can.

Start to slow regain some strength.

2. WALK

Fresh air is great for your mood and

mental wellness. Try to use the pram

56 FitVine

and leave the sling at home – your

back will thank you!

3. GET YOUR SIX-

WEEK CHECK-UP

Once you’ve had your six-week GP

check-up, find a postnatal specialist

who has the qualifications and experience

to provide you with the best

knowledge and know-how.

4. TRY MUM AND BABY

EXERCISE CLASSES

They’re a great way to meet other

new mums.

5. BUILD UP EXERCISE

SLOWLY

Start with postnatal Pilates and gentle

abdominal exercises. Add in progressive

exercise as you’re ready.

6. EAT WELL

Even if you simply snack on fruit or

swap a few biscuits for a handful of

nuts, it will help you to sustain your

energy levels.

Mums can often be given conflicting

information about returning to

exercise. If you’re unsure, a Postnatal

Assessment will help you to find

out. Fit and Healthy Mums are able

to cover everything including pelvic

floor, abdominal recovery, posture,

pain sites and nutrition in one

appointment. They’ll ensure that you

have a tailored plan to get you back

to where you want to be.


PILATES FOR EVERYONE

Regular exercise can help to prevent

feelings of stress and anxiety,

and can promote a more

positive outlook and energy flow. This

is all thanks to the release of serotonin,

a feel-good chemical in our bodies.

So what type of exercise is a good

option for everyone? Pilates. Pilates

is a form of exercise that concentrates

on strengthening the body,

improving fitness and boosting overall

wellbeing. It focuses on posture,

balance and flexibility, helping us

develop a stronger core, flexibility

and an evenly-conditioned body.

Pilates also strengthens our mind

by allowing us to separate ourselves

from our busy lives, focusing solely

on our movements and helping us

get that feel-good endorphin buzz.

Pilates PT, set up by award-winning

fitness expert Hollie Grant, is a fitness

provider in the UK, boasting

studios in London, at-home training

sessions and a holistic online fitness

and wellbeing plan for women to

use around the world. The Pilates PT

Method – their unique combination

of Pilates and high intensity interval

training – is all about focusing on

how your body performs, not how it

looks, and they believe this is the key

to lifelong wellness and happiness.

Pilates really is for everyone.

Whatever your ability, fitness or size,

you can improve your wellbeing by

practising Pilates. It’s easily adaptable

so whether you’re not very flexible or

you lack confidence in your balance,

Pilates will help you improve your

fitness, body, mind and self-esteem.

Exercise, and Pilates in particular, is

for everyone, and everyone can benefit

from improved mental health,

athletic performance and functionality

when they exercise regularly.

If you want to know more about Pilates,

the Pilates PT team and Hollie Grant

will be at FitFest Oxford on 15 th June.

Hollie will be speaking on the Mental

Health Panel, and her team will be

hosting a Pilates PT Method class.

FitVine 57


AWESOME AB

EXERCISES

It’s important to exercise the transverse-abdominus

(also known as the TVA). The exercises below are dedicated

to the TVA, the largest core muscle. Exercising

the TVA can help reduce lower back pain, and improve

stability and performance.

WALL RETRACTION

© © Sit against a wall (ensure your lower back is touching

it).

© © Retract your navel as if you’re wanting to pull it in.

© © Keeping your TVA engaged, expand your ribcage by

taking five deep breaths, breathing in for three seconds

each time.

© © When exhaling, keep your TVA engaged. Repeat for

five rounds.

REVERSE CHOP AND SWING

© © Using a dumbbell, start with your right leg leading

forwards.

© © Retract your navel, keep it engaged, then turn your

upper body to the right (your pelvis should point

forwards).

© © Step forward with your left leg, swing the dumbbell

up to the left, and hold it there for a second before

swinging it back down to your right side.

© © Repeat for three sets of eight.

These exercises and images were provided by

Emily Carter from The Park Club Oxford.

I n n o v a t i v e

Indoor

Cycling

Cycling is a great form of exercise. When you cycle, your

heart, lungs and blood vessels all get a good workout.

We asked BEAT Indoor Cycle, who will be at FitFest

Oxford in June, for their top ten reasons to get on your bike!

© © It helps with weight management.

© © It improves your cardiovascular fitness.

© © It’s low impact, so less stress on your joints.

© © You’ll build muscle.

© © It improves your immune system.

© © It helps you sleep better.

© © Group exercise is sociable.

© © It releases mood-enhancing hormones.

© © It can even improve your sex life,

building essential muscle groups.

© © It is great fun!

WHAT IS BEAT INDOOR CYCLE?

B – Bike

E – Euphoria

A – Adrenaline

T – Tunes

BEAT is a more controlled yet fun way of indoor cycling. It

suits anyone at any level of fitness.

WHY TRY BEAT INDOOR CYCLE?

“People should try it if they want an exciting, fun, effective

class. We concentrate less on the numbers and more on the

tunes. Everyone is a team working to the same BEAT. You get

an amazing workout with a fantastic atmosphere.”

58 FitVine


5

TOP TIPS FOR

IMPROVING YOUR

FITNESS THIS SUMMER

Whatever time of year it is,

it’s important to look after

your body and mind. But

the warmer months are a particularly

great time to get outside, get active and

improve your fitness. Here are our five

top tips for improving your fitness this

summer.

1. TAKE A WALK.

Going on a brisk walk is a fantastic way

to not only increase your heart rate

and blood flow but also explore your

local area.

2. 10-MINUTE HIIT.

If you’re on a tight schedule most days, a

quick HIIT workout can really get your muscles

working and blood pumping. You can

find lots of HIIT workout plans online, or you

could create your own.

3. CYCLE.

Can you incorporate a bike ride into

your daily routine? Whether it’s cycling

to school with your kids or taking the

bike to work instead of driving, cycling is

a great way to use and tone muscles in

your lower body while increasing your

heart-rate.

4. JUMP-ROPE!

Jump-rope can burn up to 800 calories an

hour! We asked Jump Rope UK for some

advice. “All you need is a rope and a bit of

space. Start by doing two to three minutes

of skipping a day. Always make sure

you warm up and stretch beforehand.

Once you feel more confident, build yourself

up to 10 minutes of skipping, which

can be equivalent to a 30-minute jog. It’s

a great all-body workout!” You can meet

the Jump Rope UK team at FitFest Oxford

on 15 th June!

5. GET DANCING.

Dancing is a great way to exercise your

whole body and use lots of different muscles.

The best way to try out dancing is by

going to a local club or class, like Zumba.

Remember that there isn’t a quick fix

to getting fit. It’s all about consistently

being active and motivated.

advice

from Jump

Rope UK

FitVine 59


Workout Myths

Do you know your workout

facts from fiction?

We asked FeelFit Gym for

some of the most enduring

workout myths and misconceptions,

as well as the real science that can

help you meet your fitness goals in a

healthy way.

MYTH

Lifting weights makes women bulky.

TRUTH

Females don’t have the testosterone

levels to support serious muscle

mass growth. Eating 10,000 calories

a day and performing intense

strength training workouts will bulk

a female up, but that should be

avoidable.

MYTH

The best time to work out is first

thing in the morning.

TRUTH

The best time for a workout is whatever

time allows you to exercise

most consistently. You should try to

make physical fitness a daily habit,

so if late-night trips to the gym are

your thing, stick with it. If you prefer

a morning run, do that instead.

60 FitVine

MYTH

Weight lifting turns fat into muscle.

TRUTH

You can’t literally turn fat into muscle

because they’re two different tissues.

Adipose (fatty) tissue is found under

the skin, sandwiched between muscles,

and around internal organs like

the heart. Muscle tissue, which can be

further broken down into three main

types, is found throughout the body.

Weight training helps to build up the

muscle tissue in and around any fat

tissue. The best way to reduce fat tissue

is to eat a healthy diet.

MYTH

Spot reduction works.

TRUTH

Trying to lose your gut by doing situps

is futile. One million ab exercises a

day won’t flatten a stomach covered in

fat. Burning calories through frequent,

consistent cardiovascular exercise

helps shed belly fat. Combine this with

an improved diet, and you’ll create a

calorie deficit, which trims the belly

and other areas of your body. Certain

exercises will help to tone the muscles,

which will become visible when excess

fat is gone.


Get Active & Raise Money

For Cancer Research

ver the 25 years of Race

For Life, Cancer Research

UK’s events have been

hugely successful by

bringing local communities together

on a national level in the fight

against cancer. The events are a brilliant

way to come together in a fun,

collaborative way to raise vital funds

and much needed awareness.

There are a variety of ways to get

active and involved from taking part in

Race For Life events to tackling a Pretty

Muddy obstacle course! The events

are non-competitive and not timed

but they are most certainly a personal

achievement when you cross the finish

line and receive your medal. By joining

the Race For Life, you are connecting

to the cause with all money raised

bringing forward the day when all

cancers are cured. Through wonderful

supporters of Race For Life, Cancer

Research UK’s research has played a

role in developing eight of the world’s

top 10 cancer drugs.

There are also other ways to get

involved and be active such as volunteering

at the events. Volunteering at

Race for Life is fun, challenging and

rewarding. It’s a great way to connect

with the local community as people

from all walks of life come together.

Oxford Race For Life is for people

affected by cancer coming together

to do something powerful all

together to beat cancer sooner. This

year’s Oxford Race For Life will be

a sea of pink at University Parks on

Sunday 14 th July with the course running

through the beautiful city centre.

Oxford Pretty Muddy Kids and Adults

is held in South Park on Saturday

14 th September. To join these events,

visit www.raceforlife.org.

FitVine 61


REDUCING OUR

IMPACT ON

THE PLANET

WITH OXFORD BUS COMPANY

In today’s busy world, it’s easy to

chuck a plastic bag in the bin or

use the car to nip to the shops

instead of walking, but this is all

having an impact on our planet and

global warming. If you’d like to play

a part in reducing our impact on the

planet we call home, here are three

easy changes you can make!

SHOWER THEN RE-

USE THE WATER!

A quick, steamy shower in the morning

is often much more efficient

than filling up your whole bath tub.

62 FitVine

What’s more, if you place a washing

up bowl in your shower while you

wash, it’ll collect the water that you

can then use to water your garden

and plants instead of letting it go

down the drain!

GET ACTIVE

Ask yourself whether you could fit

a run, walk or cycle into your daily

routine. Many of us jump in the car

to get to work or drop our children

off at school, but by using alternative

methods on our morning commute,

such as an energising bike ride,

we can not only get fitter but also

reduce the car emissions we create.

SHARING IS CARING

By using shared travel, whether it be

by bus or car-sharing to work, you’ll

be helping to reduce the number of

vehicles on the road. This not only

creates less traffic but also reduces

car fumes and emissions. At FitFest

Oxford, we have the trusty Oxford

Bus Company picking up festival

attendees for park ‘n’ ride journeys –

this is just one great way to share

travel!

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