Facial Massage Technique

Nichola Joss from Sanctuary Spa (Covent Garden, UK) is famous for her facial massage technique. Before you dismiss the idea, consider how much benefit a massage does for your muscles post-exercise.

 Now think about the fact there are around 50 muscles in the human face and it takes 26 to smile! It's amazing how relaxing it is to gently knead out the muscles around your jaw and cheeks too. Great to relieve puffiness, dullness and I find it also helps when feeling tired at 3pm.

Thermal Detox Mask

Elle UK magazine reported of Nichola's facial:
"Nichola ain't gentle, but she sure as heck gets results - my skin is clear, taut and glowing - I will definitely be booking in again. One visit will see your face toned and taut for about 5-7 days, with regular visits you'll soon have long-lasting, sculpted, facial contours (a godsend for anyone whose muscles have been weakened from too much botox, Nichola tells me)."


Here's Nichola's tips for the most effective method (I recommend Sanctuary Spa 5 minute Thermal Detox mask and the Jojoba Company Ultimate Jojoba Youth Potion)

Lymphatic Drainage Facial Massage

"After cleansing, exfoliating and applying a mask or corrective treatment, the lymphatic drainage massage

Jojoba Company

process starts with small circular motions using the fingertips, working from the centre of the face outwards and upwards, and drawing the thumbs down the sides of the neck and under the ears to stimulate the lymphatic system. Then using deeper massage movements for drainage and also to de-puff, de-stress and relax the muscles. Working on the inside of the mouth, I massage along the inner jaw line to the back of the jaw, up and under the cheek bone area and around the massater muscle and along the upper lip line. This helps to tone and firm the muscle tissue."








 

Heave Ho to Winter Woe

 Little to no sunshine, freezing nights and mornings, all-day heating and a desire for heavy foods. Winter is not doing your body any favours and it will show in your digestion, your mood and your skin. Here's my advice on how you can protect your body, your skin and your hair from environmental ravages!

Update your skincare - oils are perfect for this season (and beyond...)

I can swear by these products for nurturing and being gentle on sensitive skin; improving the texture and clarity; buffering your skin against harsh heating and freezing mornings and nights!

Winter Skin and Body

 

• Sanctuary Spa Youth Boosting Ultimate Cleansing Oil and Thermal Detox Mask (Priceline) both cleanse and replenish moisture to prevent dryness and redness with a combination of essential fatty acids, vitamins and oils (Priceline)
• Aveda Calming Body Cleanser smells like a botanical wonderland and the scent alone will have you wanting to shower 10 times a day (strawberrynet.com)
• L'Oreal Ideal Skin Genesis Eye Cream de-puffs and moisturises the skin around the eyes - I have tried various products but this is the ONLY eye product that isn't too heavy and genuinely absorbs quickly and de-puffs

Update your routine

• Start your day with hot water and the juice of a lemon: kick stars the digestion and gives you an immunity-boosting dose of vitamin C!
• Make your belly smile with a warm breakfast like oats with a sprinkling of nuts and a big dollop of natural yoghurt for long-lasting energy and satiety
• Invest in a Vitamin D supplement: this is an essential element in calcium absorbtion, mood and hormone regulation. You can have your Vitamin D levels tested - ask your doctor.Coffee: yes, really. Because if you love it and I advise you not to have it you will want it. A lot. So, try to keep it to 2 daily and before 1pm so that you don't end up undersleeping or using it as a mid-afternoon prop. Don't drink instant - not only is it full of chemicals, but it tastes like bitter twig-juice.
• Make a batch of healthy, thick soup and take the leftovers to work. Include as many colours of vegetable as possible, barley and lentils and whatever meat you prefer, IF you prefer!

Post-Workout Food for Recovery

Banana post workout

The main aim in post-workout refuelling is the amount of carbohydrate consumed. The amount you require will depend on the intensity and length of your workout and the timing of your next session. If an intense workout is planned within the next 24 hours, consuming carbohydrate within the first hour of finishing is ideal for replacing glycogen stores.
The meal or snack should provide 1-1.2g of carbohydrate per kg of body weight.
The table below includes meals or snacks that provide 50g of carbohydrate.
Carbohydrates are NOT your enemy! They are the fuel your muscle and brain relies on to function.

Carbohydrate-rich recovery snacks (50g carbohydrate)
• 2 slices toast/bread with avocado or banana topping
• 2 cereal bars (preferably homemade, recipe below)
• 2 large bananas
• 1 cup thick vegetable soup and large bread roll
• 1 large fruit bun or scone

Fruit bun post workout

If your goal is weight loss, you can still aim to refuel glycogen stores before your next session. However, it’s important that the post-workout meal is considered as part of your overall energy budget. You may wish to plan for one of your main meals or snacks to be consumed straight after your workout. This meal should provide a nutritious carbohydrate source along with other nutrients such as protein, vitamins and minerals.

Nutritious and Delicious Cereal Bars

Nutritious Cereal Bars

1 and 1/2 cup Whole grain Quick Oats

1 cup Rice Crispies

1/8 cup Flax Seed meal

1/4 cup each Nuts -Pistachios,Almonds

1/4 cup Raisins

1/8 cup Dark chocolate chips

1/4 cup Light Brown sugar

1/4 cup White sugar- (you can use all brown sugar instead)

1 tbsp Honey

1 Egg

1tsp Vanilla

1/4tsp Cinnamon

1tbsp Canola Oil

1 tbsp All purpose flour

1/4tsp salt

* You can add other nuts like walnuts/pecans or fruits like dried cranberries/cherries etc.

Method:
1) Preheat oven to 170C (335F). spread the oats and nuts on a cookie sheet and warm in the oven for 8-10 mins...until slightly toasted. reduce temperature to 160C (325F). Coat a 8*11 inch pan or 9* 9 inch pan with aluminum foil.Spray with nonstick cooking spray.
2) Beat the egg.Mix oil, sugar and all of the above ingredients, stir well.
3) Press the mixture in the coated pan.
4) Bake at 160C (325F) for 15- 20 mins ....till slightly golden brown.
5)Let them cool and then cut onto bars with a oiled sharp knife
6) Store in airtight container.Makes 12 bars.

Taut, Titanium-strong Tummy

Stop doing sit-ups. Especially if you're head is flying forward, your neck is straining and your back hurts more than your abs!

Basic Plank

Incline Plank - Marching Legs

The most effective abdominal exercise is the plank - an isometric exercise, requiring you to hold your muscles in a contracted position to maintain stability. When you have mastered the basic plank (you may need to start on your knees), you can try these modifications to target different muscles and add a new level of challenge to your abs routine. How long can you hold?

Leg Arm Extension

Plank with Row

Side Plank

Mylo-Dee Bespoke Activewear

Two fabulous birthday presents this week! Thankyou to my fabulous personal training client and superstar, Miss V, for the nail art book. I see trouble.
Big big thankyou to Mylo-dee Activewear for the delivery of my bespoke designs! Am thrilled. It was like playing a fashion design computer game, choosing the cut and colour of my tops. Both Miss V and I sat down over coffee and concurred that:

• I rock at choosing colours
• The fabric is amazing (French jersey, no less)
• The designs are so flattering to the body
• The packaging is very luxe
• In-built shorts for the skirts are genius

Singlet design mylo-dee

All reasons to gift yourself or someone else. Trends come and go. Sportswear lasts forever! 

Skirt design mylo-dee

Skirt design mylo-dee

Could not go past this super-healthy, very yummy recipe for lunch, party food or entrees. Guaranteed vegan and vegetarian friends will have no issues here.
If you're not particular about organics or you like a few shortcuts, quality store-bought guacamole and non-organic fresh produce is your secret.

Raw veg salad rolls

RAW ZUCCHINI, CARROT AND CASHEW SALAD ROLLS

Ingredients:

Salad Filling

3 medium organic zucchini, shaved thinly lengthways

½ organic carrot, julienned or grated

½ organic red capsicum, julienned or finely sliced

1 organic lebanese cucumber, julienned or finely sliced

¼ cup organic coriander leaves

¼ cup organic mint leaves, roughly chopped

Cashew Sour Cream

1 cup raw organic cashews, soaked a few hours or overnight

¼ teaspoon sea salt

½ tablespoon organic lemon juice (or cider vinegar)

¼-½ cup filtered water

Guacamole

1 ripe organic Avocado

2 tablespoons organic red onion, finely diced

½ lime, juiced

Dash of Tabasco, to taste

Salt, to taste

Description:
Salad filling

In a large bowl, gently toss the salad to combine.

* can add rocket leaves to the salad for a peppery bite.

Cashew Sour Cream

drain the cashews, place nuts in a food processor add remaining ingredients then puree until smooth. Refrigerate until needed.

To Assemble…To make one roll… on a clean bench or chopping board lay approx. 8 zucchini strips lengthways and close together, spread a spoon of each sour cream, guacamole and top with a small handful of salad and roll up tightly. Repeat with remaining ingredients. Cut in half and eat straight away!

You make me feel like dancin'

Tomorrow I look forward to instructing Ballet Sculpt at Kew Recreation Centre. If you can't make it, but you're curious, here is a short video from Self magazine that leads you through some ballet-inspired moves. Fantastic for postural alignment, strengthening the stabiliser muscles in your back, legs, glutes and abdominals and increasing your flexibility. From duck to swan in a month? Try it.

Slave to Sneakers

Not mine, I swear!

How to justify upcoming sneaker purchase? I know - I'll convince you to reach for your credit card too. A spending spree shared is a spending spree halved...right? What's your colour pick?

Asics Kayano

Nike Free

Saucony

Nike Air Max

Jeremy Scott for Adidas

Nike Free

Long lean and athletic - taste of barre3

Some of you do my Ballet Sculpt class at Kew on Monday mornings, but for those who can't make it, here is a short video from barre3 founder Sadie Lincoln. I love doing her DVDs at home - not only do they require minimum room, but I can feel my abs kicking in from start to finish.
Hope this inspires you to join me Monday mornings @ 11.30am!

 

Source: youtube.com via Cat on Pinterest