#39 A free 25 minute pilates class, simple swap and a tasty sprouts recipe.
The Weekly Dose
My last day in the sunshine and what a holiday it has been. I’ve loved trying lots of different pilates classes and studios around the city and am full of inspiration for my pilates classes moving forward.
Working in the health and wellness space, we often hear of the ‘new year new me’ narrative, with many people signing up for gym memberships and promising themselves they will start their ‘health kick’ or a ‘new diet’.
These often involve unsustainable changes and the motivation can often fizzle out within a few days or weeks, I’ve certainly been there.
In order to make sustainable nutrition and lifestyle changes that really last, success starts from implementing small, healthy habits that you can gradually build on overtime.
We are therefore thrilled to announce we will be running a January Pilates Challenge, designed to bring fun and mindful movement to you at home.
We will be moving together 3 times a week (20-30 minute classes) to help you build movement into your week in a sustainable way for the whole of January. The classes will also be recorded and shared for you to do in your own time if you’re unable to make the live classes.
Lottie will be sharing simple nutritional tips and tricks for those who are interested as well as a selection of nutritious recipes.
This is something I’ve been dreaming about for months and I can’t believe the time has finally come to share it with you all.
More information will be coming soon but you can sign up to the waiting list here if you’re interested in joining us, we’d love to have you.
To get you in the pilates mood, I recorded a gentle 25 minute class a few days ago in a Sydney storm which I hope you’ll enjoy. Simply click the link below, enter the passcode and you’ll have access to the recording for 7 days.
Wishing you all a wonderful Christmas ⭐️
Simple swap: Dairy milk → Hu Kitchen
A lot of people assume that eating healthily means no sweet foods however this does not have to be the case! In fact, we both have chocolate most days as we truly believe in a non-restrictive approach when it comes to food. Giving yourself permission to eat the foods that you enjoy rather than categorising them as ‘bad’ can help prevent that vicious cutting out/craving/bingeing/self loathing cycle.
With this in mind, the quality of ingredients plays an important role here. For example, the most unrefined form of chocolate, cacao, is a potent source of antioxidants as well as iron, zinc and magnesium. When making milk or white chocolate, the processing methods often eradicate the beneficial plant compounds and add in quite a lot of sugar and additives that make it difficult to stop eating.
When enjoyed in moderation, both milk and white chocolate can be included in a healthy lifestyle however if you’re in the market for delicious chocolate that hits the spot, look no further than these Hu bars. It’s no secret that chocolate and nut butter is a match made in heaven which is why we LOVE the varieties on offer at Hu. The cashew and hazelnut ones are our favourite but they also have delicious nut free varieties too.
Free 25 minute Pilates class
If you feel a little strapped for time and can't make it to a studio or you simply don't want to get out of your PJs, this class will leave you feeling grounded and refreshed for the rest of the day.
I loved filming this, despite hibernating from a storm in Sydney, so please excuse the rattling wind and rain if you hear it in the background.
This class is suitable for all levels, including beginners and I hope you enjoy moving your body in a joyful and mindful way. All you'll need is yourself, a mat (or towel), comfortable clothes and some water if you fancy it.
The class will be available for the next 7 days and I can't wait to bring you bigger and better things in January for the 30 day challenge.
If you have any questions, please get in touch, we love hearing from you.
Passcode: 03U#5*D?
This week’s recipe: Anchovy Brussel Sprouts
We couldn’t approach Christmas without sharing a sprout recipe. As well as being rich in vitamin C, vitamin K, fibre and omega 3, these cruciferous vegetables also include a great source of prebiotic fibres to feed our gut bacteria.
This is one of my favourite ways to eat them as when roasted, the anchovies (a great source of omega 3) crisp up and effectively disintegrate, adding a wonderful salty taste to the sprouts which surprisingly isn’t too ‘fishy’.
Feel free to add a drizzle of balsamic glaze, honey or a sprinkling of dried cranberries if you fancy adding a little sweetness to balance out the salty from the anchovies and bitterness of the sprouts.
Ingredients:
500g Brussels sprouts
Drizzle of extra virgin olive oil
Black pepper
4 anchovies
3 cloves garlic, finely sliced
Optional: balsamic glaze/honey/dried cranberries
Directions:
Preheat the oven to 200°C (fan).
Slice the sprouts in half and place into a baking tray followed by the chopped garlic. Season with black pepper and drizzle with olive oil.
Toss to coat and lay the anchovies on top of the sprouts, spreading them out in the dish.
Roast in the oven for 20-25 minutes, stirring after approximately 10 minutes, until the sprouts are golden and the anchovies are crispy and have disintegrated.
Remove from the oven and drizzle with balsamic glaze/honey/dried cranberries if you want a little sweetness. Serve immediately.
Notes:
Leftovers: Store in an airtight container in the fridge for up to 3 days.
What clients say:
“I thought the Power Hour was informative, interesting and very helpful. Lottie explained everything clearly and concisely without it being too much information to take in. I don't consider myself very 'in the know' when it comes to nutrition but I came away from the Power Hour feeling as though I had a much better understanding!”
“I would say it's absolutely worth it! Just from the one session I had I felt as though I'd gained knowledge to make better choices for my lifestyle and the concerns I had.” - AW
I’d love to connect on Instagram and if you’d like to find out more about working together, you can find out more about our 1:1 Power Hours or book a Complimentary Discovery Call here.