Christmas message from Rachel

It has been a momentous year at Rachel Lawrence Pilates and I wanted to thank you all for your continued support. Whether you read the blog, follow me on twitter or instagram, read my Facebook page or come to class you are all appreciated.

With more and more of you tuning into the benefits of Pilates and a healthy lifestyle the business has gone from strength to strength just as your wellbeing has. It's so rewarding to see and hear how you have created your own healthy lifestyle from what you've learned.

Well done!

There are exciting plans ahead for 2016; more health and wellbeing news, more classes and I will be adding Pilates films for you to view and take part in at home, so stay tuned for a bigger, better, healthier 2016!

Merry Christmas to you all,

Rachel x

Feed Your Skin From The Inside Out

I don’t know about you but the British summer plays havoc with my skin. What with the weather being hot and humid one minute and cold and wet the next, my skin can really suffer.  You would have thought I’d have found the answer in a pot by now, but having tried my fair share of skincare brands over the years, I’ve found it hard to find the right product that’s suits my sensitive skin and modest budget!  

So a few years ago I started experimenting with the idea of feeding my skin from the inside, to see if it made a difference. Using the saying ‘we are what we eat’ as a starting point, I looked into fruits, vegetables and supplements that help support collagen production, maintain balanced hormone levels, and aid digestion, all areas of the body which will affect how your skin looks if they are not functioning properly. I wanted to find and maintain a healthy glowing skin, and I finally found the answer in food!

The key components of my ‘skin friendly’ eating plan are keeping well hydrated, eating fruit and vegetables that contain powerful antioxidants, and making sure I have a healthy dose of essential fatty acids. In particular, eating foods that contain omega 3’s, as they encourage the body to produce anti-inflammatory compounds, which are particularly helpful for inflammatory skin conditions such as psoriasis and eczema.

Having been a lifelong eczema sufferer my skin has never been as clear, as healthy, and as fresh and plump looking as it is today. I put this all down to eating well and, eating the right types of food to feed my skin.

On that basis here is a recipe I’ve been tinkering away with in my Chiswick kitchen. It’s a delicious smoothie pudding recipe, which contains all the key ingredients to feed your skin, from the inside out.  I must confess to liking my smoothies so thick you can spoon them out of the glass! So these ingredients and measures give you the consistency of a greek yoghurt. You can make it as a pudding, and serve in small glasses with a spoon. Or alternatively, you can have it as a straight smoothie, adding more coconut water to thin it out and drink straight from the glass. As always, don’t forget to share your healthy living treat with friends, family or partner, and enjoy!

Feed your skin smoothie pudding

250ml coconut water

Half a ripe avocado

3 frozen broccoli florets

Handful of spinach

1 apple -chopped

2 dsp ground flaxseed

Pour the coconut water into your processor and add the frozen broccoli and ripe avocado, blend until the broccoli is fully broken down which may take a while depending on the power of your blender. Then add all the other ingredients and whizz away until fully blended. If you’re having as a pudding decant into 4 small glasses and serve with a teaspoon. Or, add more coconut water to your desired consistency and you’ll get two good size glasses to drink. Be sure to consume as soon as possible after making, it’ll be cold, fresh and very, very tasty!

Do let me know what you think of it by adding a comment below, or responding via facebook or twitter. I’d love to hear from you!

© Rachel Lawrence. All rights reserved. No reproduction without permission. 

Sugar Free Chocolate Mousse

I have a confession to make....I absolutely love chocolate. Being a pilates teacher and eating copious amounts of the stuff aren't compatible so I'm always looking at ways I can satisfy my chocolate craving whilst keeping my sugar intake low and being as healthy as possible.

So here is my version of a healthy chocolate mousse - it has no cream and no sugar- just a few simple ingredients and if I say so myself it's not bad for a healthy treat! 

Ingredients 

1 ripe avocado
1 ripe banana 
1 400ml can of coconut milk
2 tbsp Cocoa powder ( I use Green & Blacks Organic as it's very rich and chocolatey!) 

Put into your blender the flesh of an avocado and the banana - you can just tear into chunks. Then add the coconut milk and cocoa powder. If you're using a hand blender, stir the cocoa in before you blend as the cocoa will go everywhere if you're not careful. Switch on and whizz for a good 5 minutes until it is thoroughly mixed, you need to make sure there aren't any stray pieces of avocado floating around as it'll spoil the flavour. Spoon the mixture into four ramekins and put in the fridge for three hours so the mixture firms up. Then it's ready to eat whilst smiling saintly knowing it's actually good for you!

If you're making it for a dinner party you could serve in vintage tea cups for an extra bit of glamour! Enjoy! 

© Rachel Lawrence. All rights reserved. No reproduction without permission.

Pineapple Post Easter Detox Smoothie

I love Easter for so many reasons, the break from work, the sunshine, the cherry blossoms that start to appear on the trees, and not least of all the possibility of some extra chocolate. I do love my chocolate! But after the Easter break, I can feel a bit lethargic and in need of something fresh, clean and healthy so here it is. My post Easter detox smoothie, a perfect antidote! 

It’s got a zing from the lime, and tastes exceptionally fresh and clean.  The pineapple is packed with Vitamin C, essential fibre, and potassium so great for heart health, digestion and clearer skin. There is also a little known fact that the enzyme it contains Bromelain has been found in studies to reduce swelling, bruising and pain associated with injury and surgery. So one to add to the recipe book for those occasions. 

Coconut oil is a 'must have' ingredient, it has too many benefits to list here but a key one to note in relation to Easter and chocolate is its weight loss properties! It contains short and medium-chain fatty acids that help in taking off excessive weight. Furthermore, it increases the body’s metabolic rate by removing stress on the pancreas, thereby burning more energy which in turn helps to lose weight. 

So drink, enjoy, and feel a little bit smug that you're doing something incredibly healthy for yourself.

Ingredients
Half a small pineapple cut into chunks
1 banana
1 apple cut into chunks
Juice of half a lime
250 ml Coconut water
1 dessertspoon coconut oil
2 dessertspoons of Linwoods Milled flaxseed, almonds, brazil nuts, walnuts and co-enzyme Q10

I like to keep things simple so put it all in the blender and whizz until fully blended.  You can have this as a meal replacement (I had it for breakfast today) in which case drink it all. If you're having it with a meal then share with a friend/colleague or get the kids to drink it with you! You never know you may convert them into smoothie fans too!

© Rachel Lawrence. All rights reserved. No reproduction without permission. 

A Fitness Challenge for your Family this Easter!

Let’s face it, most of us would benefit from being getting a bit (a lot?) more exercise. Children over five and teenagers should, according to the Department of Health, be doing a bare minimum of 60 minutes ‘moderate to vigorous intensity physical activity’ every day. And once you reach adulthood you’re not off the hook. If you’re between 19-64 you should aim to be physically active for at least 20 minutes every day, and for no less than an hour and a half each week.

When you see it written down like that it doesn’t look that much, but for many of us there can be little time between work and family commitments to focus on fitness. It’s often the last priority when it should really be right up there. How can you do everything else that’s expected of you, after all, if you don’t look after yourself?

So here is a fun, and sociable (and slightly competitive!) fitness challenge for the whole family to enjoy over the Easter break. I’ve done it with a family I teach regularly, so it’s a tried and tested workout! This is your chance to see who’s the fittest - mum, dad, or the kids!

Rachel’s five day fitness challenge!

The whole family needs to do the five exercises below for the week leading up to Easter Sunday. To make sure everyone is motivated to stay the course you could offer a special Easter treat as a reward to everyone who completes the challenge.

Start by doing 4 repetitions of each exercise on Monday 30th March, then add one extra repetition of each exercise per day until Easter Sunday, by which time you'll be doing 10 of each.

Do make sure you all do the workout on something soft when you’re lying down, a carpet will do as long as you have no back problems.

And that’s it!

I’ll be posting on my blog and facebook page too so please let me know how you’re getting on, who completed the task and what your reward was!

The Eggsercises – sorry, but it is Easter!

Roll down and walk the plank

Standing up straight to begin with, feet hip distance apart. Start to roll your spine down starting from the neck until your hands are close to the floor. Bend your knees, put your hands on the floor and start to walk forward with your hands until you are in the plank position. Take a breath and then walk your hands back until they are near your feet and roll back up.

Superman/Superwoman

Start kneeling on all fours, then lift your right arm and left leg at the same time and balance like a flying superhero. Hold it for a moment, then do the same on the other side. You need to do both sides to count as one repetition.

The Chiswick Bridge

Lie on your back with your knees bent, feet hip width apart and arms down by your side. Pull your tummy in, tilt your pelvis towards you and roll your pelvis up starting from the tailbone until your body is in a bridge position with your pelvis in the air. Take a breath, then roll the spine back down onto the floor.

The Westside Leg Lift

Lying on your side, bottom arm straight out in line with your body and with your head resting on it. Make sure your legs are together and that you are completely on your side so that your hips don’t roll forward and you are not arching your back. Place the hand of your top arm in front of your chest with elbow bent. Breathe out and try to lift both legs off the floor without your spine arching or your hips rolling forward or back. You need to keep your body in as straight a line as possible.

The Chiswick House Swan Prep

Lie on your front with your arms bent, elbows close to the sides of your body and palms facing down. Pull your tummy in and away from the floor. As you breathe in lift your back up slowly until you feel the weight on your elbows. Breathe out to lower back down to the floor. If your back feels ok, you can progress to lifting up until your arms are straight. At no point must you sag in the back, keep the abdominals pulling in to protect your lower back. The kids will do this one easily, us adults find it a bit more challenging as our flexibility decreases with age!

Don’t forget to let me know how you got on by posting here or on my Facebook page! 

And a very Happy Easter to you!

© Rachel Lawrence. All rights reserved. No reproduction without permission.

Dynamic Pilates Workshop at Lululemon Richmond

I'm delighted to announce I'll be presenting a Dynamic Pilates workshop this saturday for Lululemon Richmond 10:45- 11:45.

This is a complimentary class so a great chance to rock out with fellow fitties, and get to know me too. 

Here's some information about the session:

This is a challenging and energetic class which takes your fitness, flexibility and strength to the next level.

Taught in the way it’s practiced in California, this is a free flow class where you move seamlessly from one exercise into the next, giving you a cardio workout as well as increasing your core strength, stamina, balance, and mind/body awareness of movement. Great for athletes, fitness fiends, dancers, and anyone who has undertaken Pilates before and is looking for a new challenge.

*Only suitable for those with previous Pilates experience.

Are you ready?! Click here to see the invite on Facebook from the lovely Lululemon people.

As they say first come, first mat! See you there!

© Rachel Lawrence. All rights reserved. No reproduction without permission.

Purple Perk Me Up Smoothie

With the lighter evenings and the wonderful glimpses of sunshine we’ve had in London over the last few days it feels like spring is on the way. So I thought I’d bring a little more sunshine into your day by rustling up a new smoothie.

I’m an advocate of buying local and supporting those unsung heroes of the high street; the individuals, the one off businesses who work hard and keep the character of our high streets unique. One of these is my local fruit and vegetable stall. Every week, I’ll pop along and buy a selection of whatever they have and then make something out of it. It’s great fun as it challenges me to think more about what I’m eating, as well as be more creative with my cooking, rather than sticking to the same old recipes.

This week they had an abundance of blackberries and mangos so here’s my little smoothie experiment!  I call it the Purple Perk Me Up as it’s refreshing, revitalizing and a great way to start the day.

Ingredients

10 Blackberries

1 Mango –flesh chopped into chunks

Handful of Spinach

250ml Coconut Water

2 Dessertspoons of Linwood’s Milled Flaxseed with bio cultures & Vitamin D

Blend the coconut water and spinach first, then add the rest of the ingredients and whizz until fully mixed. There’s enough for two so share the love around and give a glass to someone who looks in need of a perk me up too.

The Science bit

Apart from being fresh and tasty, this smoothie is full of goodness. The blackberries are rich in bioflavonoids and Vitamin C; the dark colour ensures blackberries have one of the highest antioxidant levels of all fruits. Antioxidants are well-known for lowering the risk of a number of cancers. Blackberries also have a healthy dose of Vitamin K which helps the muscles to relax.

Mangoes are an excellent source of Vitamin-A and flavonoids, which have been known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy skin. Mangoes are also a good source of potassium, which is an important component of cell and body fluids and helps control the heart rate and blood pressure.

I’ve added the Linwoods flaxseed with vitamin D to boost the vitamin D levels after all the long, dark nights of winter. What’s also good about this particular flaxseed mix is it contains good bacteria for a healthy gut, great for improving digestion. And finally, it also contains Omega 3, which contributes to healthy blood and cholesterol levels.

The science bit done, it’s just really tasty so give it a go and let me know what you think!

© Rachel Lawrence. All rights reserved. No reproduction without permission.