Your guide to fitness, healthy food & essential wellbeing
GROW & GLOW
WITH BREATHE & RETREAT
THE POWER OF
POWERED BY FITFEST OXFORD
Low Cost. High Spec. No Tie Ins. Open 24 Hours.
USE CODE: FITFEST
JOIN ONLINE www.buzzgym.co.uk
Buzz Gym, Queen St, Oxford, OX1 1NZ (Located at the Westgate Shopping Centre, roof top level)
Grow & Glow
with Breathe & Retreat
4 FitFest Oxford 2019
12 Grow & Glow with
Breathe & Retreat
18 5 Ways to Refresh
20 The Power of
24 Healthy Dinners with
Healthy Living James
35 Vegan Beetroot and
37 The Rise of Kombucha
38 The Brazilian Method
with Vivian Fonseca
45 Twerking: The Ultimate
47 Add Play to Your Day
51 Easy Ways to Get
55 Floatation Therapy 101
56 Fitness After Pregnancy
57 Pilates for Everyone
61 Get Active and
Raise Money for
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
FitFest Oxford 2019
FitFest Oxford promises a
unique, interactive, experiential
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!
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
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
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
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
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.
MIND MATTERS PANEL
WITH SPECIAL GUESTS
FIT AND WELL TALK STAGE
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
FIT AND WELL TALK STAGE
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
WHY HAPPINESS ISN’T
THE ANSWER BY BEN
BIDWELL AKA THE
FIT AND WELL TALK STAGE
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
BODY SHAPE CONFIDENCE
WITH JOHN LEWIS
FIT AND WELL TALK STAGE
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 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
FIT AND WELL TALK STAGE
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.
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!
Aveda Pop Up Hair Styling Salon
Aveda Stress relieving neck and
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
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
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
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
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
12:15 12:45 Fit And Well Talk Stage
Wellbeing in the Workplace with Aston and James 12:15 12:45 Thinkfit Zone 1
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
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
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
36 37 38 39
32 33 34 35
28 29 30 31
KUPP VIP ZONE
45 46 47 48
FIT & WELL
23 24 25 26 27
22 21 20 19 18
13 14 15 16 17
12 11 10 9 8
4 5 6 7
INFO & DESK INFO DESK
EXHIBITORS A TO Z
My Fit Mind
Annabelle Baker Nutrition
Oxford Floatation Centre
Arthur's Juice Company
Aston and James
Pamper for you
BEAT Indoor Cycle
Bicester Hotel Golf and Spa
Saint Come UK
Seasons of Change
Soulshine Wellbeing Space
Feel Fit Gym
The Green Box Food Co
Fit and Healthy Mums
Truly Boldly You
Fitness At The Farm
Get a Drip
Green Panda Yoga Wear
Vorwerk - Thermomix
Zen Den Oxford
John Lewis & Partners
K2 Good Health
Kristel Del Rosario - Forever Living
KUPP (VIP ZONE)
TO OUR PARTNERS
CONNECT WITH US
is Key to your
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
We asked workplace wellness experts
Aston & James, who will be at FitFest
Oxford, for their top tips for improving
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
Improved fitness leads
to increased endorphin
levels, meaning your
employees will be generally
happier and less
Offer employees free
fruit, and provide a
clean preparation area for staff to
prepare their own food.
6. GET ON THE
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!
Aston & James
GROW & GLOW
WITH BREATHE & RETREAT OCT 19‐25
Do you want to find true tranquillity
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
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
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
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:
Relax in harmony with your
mind and body. Elevate your
life. Grow and Glow.
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
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
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
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?
is a community
found on and
within all plants
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.
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.
The gut is also known as the second
brain, because it has more neural
activity than the brain.
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.
to release energy, as well
as synthesising vitamins
so our bodies can absorb
We can positively influence
the balance of our
microbiome and our gene
expression by developing
daily habits. A
healthy gut is a
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
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
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.
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
Reflexology can help with a
range of health issues, including
muscular tensions, skin
complaints, hormonal imbalances,
and respiratory issues.
The Benefits of
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
The information in this article
was kindly provided by
Carole from Holistic Touch.
Body & Home
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.
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?
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
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
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
“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
This is the ideal daily routine
perfect for all dosha types, to
start to optimise their overall
health and wellbeing.”
WAYS TO REFRESH
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
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.
Finding new statement pieces
of jewellery can give your
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.
A capsule wardrobe is a
collection of mix-andmatch
that can bring several
different looks together.
are also great when
you need a look that
transitions from desk
to dinner with minimal
changes,” explains Anna.
5. DITCH YOUR
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
Workshop at FitFest
Oxford on 15 th June.
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.
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.
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.
The skin’s permeability may be at its highest when you’re
resting, since it’s not in defence mode protecting against
The Power of
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
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
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
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
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
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
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
Finally, you want to look good so choose
activewear that goes effortlessly from studio
to street. Wear it with pride.
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 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
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
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.
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
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 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
Learning how to cook from scratch
allows you to control and understand
what you’re eating.
DON’T BE FOOLED
BY LABELS AND
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
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.
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.
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
PEANUT BUTTER &
Prep time: 5 minutes
Cook time: 20 minutes
Serves four people
© © 2 tbsp olive oil
© © 3 garlic cloves, crushed
© © 2 small red onions, diced
© © 2 × 400g tinned
© © 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
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
Prep time: 10 minutes
Cook time: 30 minutes
Serves four people
© © 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
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
3. Add the tinned tomatoes, tomato
puree, black beans, veg stock. Mix
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.
Drinks for the
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 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.
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
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
(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
antioxidants) and Lions
Mane (brain function/digestion)
M a s t e r ing
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.
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,
230ml/8fl.oz vegetable stock
2 tbsp tomato puree
½ tsp Worcestershire sauce
1 tsp freshly ground black pepper
2 tbsp fresh parsley, finely
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!
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.
Greenbox was born
from two best
friends, Ross and
Tom, on a search for accessible
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.
© © 2 × 565g tins of banana
© © 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),
© © Vegetable oil, for
© © 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
© © 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
© © Squeeze out the
© © Dip them in the flour,
© © 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!
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
including MCTs, spirulina, matcha
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.
(VEGAN & PALEO
© © 1 cup brewed Bondi Lean-
© © 6–8 dates
© © 2 tbsp hemp hearts
© © 2 tbsp cashew or almond butter
© © 2 cups spinach (optional)
© © 3 cups ice cubes
Place all of the ingredients (except
ice cubes) in a blender. Blend until
smooth then add the ice and blend
again. Serve and enjoy!
© © 2 cups ice cubes
© © 3 tsp cocoa
© © 1 cup almond milk
© © 1 cup brewed Bondi Lean-
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.
Getting to Know
Annabelle, founder of
Annabelle Baker Nutrition,
is an Oxford-based AfN-
and ex-international Table Tennis
athlete. We recently interviewed
Annabelle to get to know more
about her role as a nutritionist.
WHAT DOES A
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.
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
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
© © ½ pot reduced-fat red pepper
16:30 — Snack
© © ¼ bag Sainsbury’s Veggie
© © 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.
© © 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
1. Marinate the salmon in salt
and pepper and leave it to rest
for at least 10 minutes in room
2. In a preheated 12” Saladmaster
skillet, fry your salmon with no oil
and leave it for seven minutes in a
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
5. Enjoy your salmon with some
Jasmine white rice.
To Wow Your
ocated on the roof
terrace of Westgate,
Dirty Bones is
renowned for serving
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
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
Teas To Try
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.
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.
Salsa Verde by
Prep: 20 minutes
Cooking: 30 minutes
Makes four portions
Energy: 483 kcal
© © 4 garlic cloves
© © 5 anchovy fillets in oil
© © 1 lemon, peel and juice
© © 25g parsley
© © 25g basil
© © 50g pickled baby
© © 40g extra virgin olive oil
© © 500g water
© © 1 ½ tsp fine sea salt
© © 250 g new potatoes,
© © 4 fresh salmon fillets
(approx. 120g each)
© © ¼ tsp ground
© © 1 lemon, sliced (5 mm)
© © 200g mangetout
© © Place all salsa verde
ingredients in a mixing
© © Blend 10 sec/speed 10.
Transfer to a bowl and
© © Place water and 1 tsp
salt in mixing bowl.
© © Insert simmering basket
in your Thermomix.
Weigh in potatoes.
Steam 8 min/Varoma/
© © Meanwhile, arrange
salmon in Varoma dish
and on Varoma tray.
Season with ½ tsp salt
and pepper. Top with
© © Place covered Varoma
into position. Steam
8 min/Varoma/speed 1.
© © Remove Varoma lid then
remove Varoma tray.
around salmon fillets
in Varoma dish and on
Varoma tray, then insert
© © Cover Varoma. Steam
1 until salmon is cooked.
© © Serve salmon, potatoes
and mangetout with
Out is Here
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
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.
What does the
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.
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!
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!
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.
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.
Include both soft and
crunchy ingredients in your
salad. Raw vegetables, nuts or
seeds can all provide crunch.
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.
Prep time: 15 minutes
Baking time: 45 minutes
Makes: 16 small brownies
© © 1–2 tbsp coconut oil (for
greasing the baking pan)
© © 1 tbsp ground flax seeds
© © 190g plain flour
© © 300g coconut sugar
© © 40g unsweetened vegan
© © 1 tsp baking powder
© © ½ tsp salt
© © Handful of Primrose’s
Kitchen Raw Beetroot and
Ginger Muesli (plus extra
© © 85g vegan dark chocolate,
© © 300ml almond milk
© © 120ml olive oil
© © 250g thick coconut yogurt
© © 1-2 tbsp unsweetened
vegan cacao powder
© © 1-2 tbsp maple syrup
© © Preheat the oven to 175C.
Line a 20cm-square baking
pan with baking paper,
greasing it with coconut oil
© © Mix the water and ground
flax seeds in a small bowl.
© © 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
these wet ingredients
into the bowl with the dry
© © Mix and combine well,
then pour the mix into
your baking pan.
© © Bake in the oven for
45 minutes or until fully
© © Meanwhile, make the frosting.
Combine all three
ingredients in a bowl.
© © When the brownies are
done, let them cool for
© © 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.
of coriander. Super tasty and great to
pack into a lunchbox for your picnic.
This is a baguette sandwich filled with
greens and onions. You can also add
pate or omelette.
These are Vietnamese pancakes containing
shrimp, pork, egg and bean
sprouts, which are fried and wrapped
in rice paper. Delicious!
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.
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!
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
THE RISE OF
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
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
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
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
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
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
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
Join Vivian Fonseca at
FitFest Oxford on 15 th June
in her popular Brazilian
Method workout class.
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.
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.
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.
For this roll, you
want to form the
but with your
forearms on the
roller and your
as shown in the
your toes, push
your body forwards
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!
Summer Yoga Flow
There are lots
It can help
mindfulness, strength and
flexibility. Here are some
simple poses that you
can use as part of a quick
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.
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.
From the table top position,
tuck your toes under
and lengthen your legs
to downward-facing dog.
Hold for two breaths.
Step your feet forwards from
the downward-facing dog
pose and hold a forward
stretch. Bend your knees if
needed. Take three breaths.
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.
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
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
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.
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.
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.
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.
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
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.
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!
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!
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.
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.
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
HI BAMI! SO, A VERY POPULAR
QUESTION THAT WE OFTEN
HEAR IS: CAN ANYONE TWERK?
Yes! Everyone and anyone can twerk. All
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
You can meet Bami at FitFest Oxford
on 15 th June, where she’ll be running
a twerking workout session!
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
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 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
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
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
MARTIAL ARTS CAN BE A
DISCIPLINE, FITNESS REGIMEN
AND A FORM OF SELF-DEFENCE.
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.
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
preparedness that comes with learning
self-defence can carry significant
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.
The surface of the trampoline pad absorbs 87% of the
shock, which makes it super low impact and easy on joints.
Rebounding encourages ‘osteoblasts’ which stimulate
bone growth and assist in the prevention of
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!
When jumping, oxygen is pumped around the body
more efficiently, lowering blood pressure and cholesterol
and strengthening the heart.
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
When you exercise, your brain releases endorphins,
adrenaline, serotonin and dopamine. These chemicals all
work together to make you feel good.
5 Reasons You
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
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
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
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
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,
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
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
Want to encourage your child to lead
a healthy lifestyle? Here are some
© © 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.
© © 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
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.
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,
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
Each Nia class will help
you feel energised,
mentally clear and
Today, Nia is taught by
around 2,200 licenced
45 countries worldwide.
It is suitable for
everyone of any fitness
level. It supports
increases energy, flexibility,
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!
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
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
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
6. SUNLIGHT EXPOSURE
Around 15 minutes of sunlight
a few times a week will help
you absorb enough Vitamin D.
Read beauty and food labels.
If you don’t know an ingredient,
consider ditching the
This article was kindly provided by
Tamara, a total wellness therapist
and founder of Breathe 360.
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
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.
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
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.
Fresh air is great for your mood and
mental wellness. Try to use the pram
and leave the sling at home – your
back will thank you!
3. GET YOUR SIX-
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
They’re a great way to meet other
5. BUILD UP EXERCISE
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
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.
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.
© © Sit against a wall (ensure your lower back is touching
© © 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
© © When exhaling, keep your TVA engaged. Repeat for
REVERSE CHOP AND SWING
© © Using a dumbbell, start with your right leg leading
© © Retract your navel, keep it engaged, then turn your
upper body to the right (your pelvis should point
© © 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
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.”
TOP TIPS FOR
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
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
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.
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
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.
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
Lifting weights makes women bulky.
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
The best time to work out is first
thing in the morning.
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.
Weight lifting turns fat into muscle.
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.
Spot reduction works.
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,
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.
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!
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