blogs Wed, 17 Sep 2014 00:00:00 +0000 en hourly 1 Day 17: Tamara's yoga challenge /blog/day-17-tamaras-yoga-challenge/ /blog/day-17-tamaras-yoga-challenge/#comments Tue, 16 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/day-17-tamaras-yoga-challenge/ Sweaty Betty Founder and Creative Director Tamara tells how she fell in love with yoga and challenges you to flow from Crow to Tripod Headstand to Crow.

I started yoga 15 years ago when I was pregnant with my first child. At the time I was told couldn’t do cardio exercise because my heart rate was getting too high, so yoga helped to keep me fit. The breathing methods I learnt from practising yoga helped me in child birth, and now I still use the breathing techniques in stressful situations, to help in my swimming technique, and during times when I struggle to sleep.

I was already quite flexible before I started yoga, but yoga practice has definitely helped me to develop strength, which helps a lot in the other sports I do, such as triathlon. One of the aspects I love about yoga is that you can practice it wherever you go and you can only keep improving.

Crow - Tripod Headstead - Crow
The Crow - Tripod Headstead - Crow is a series of poses I often do with my kids – it’s fun to play around with and get the kids involved in yoga. The Crow is a great pose to build strength in the core and upper body, particularly the arm and shoulder muscles. Adding in the Tripod Headstand increases the difficulty and helps to boost circulation and blood flow. It takes strength to flow into the headstand and then back into the Crow, but the beauty of this 3-step series is that you can take it as far as you can and keep developing. As your strength builds you’ll see real progress.

1. The Crow
Start in a wide squat and place your palms on the floor. Bend your elbows back and rest the inside of your bent knees on the back of your upper arms. Bring your knees high up towards your triceps - imagine that you’re trying to get your knees into your armpits! Looking forward to ensure you stay balanced, slowly shift your weight gradually towards your hands and lift your feet slowly off the floor. Try to straighten your arms as much as possible and draw your abdominal muscles inwards and upwards.

2. Crow to Tripod Headstand
To flow into a Tripod Headstand, tuck your chin into your chest and lean forward slowly until the top of your head lightly touches the mat. Form a triangle position, with your head at the top of a triangle and your hands at the bottom. Pushing through the abdominals, slowly lift your legs straight up towards the ceiling, pointing your toes.

3. Tripod Headstand back into Crow
To flow back into the Crow, soften your knees and remember where they were by your triceps. Using your abdominals, slowly curl your knees into your upper arms, shifting the weight back slowly back to your hands and lifting your head into a forward gaze to assume the Crow pose once again.]]>
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Sweaty Betty for Richard Nicoll on the LFW runway /blog/sweaty-betty-for-richard-nicoll-on-the-lfw-catwalk/ /blog/sweaty-betty-for-richard-nicoll-on-the-lfw-catwalk/#comments Mon, 15 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/sweaty-betty-for-richard-nicoll-on-the-lfw-catwalk/
A unique collection with a firm fashion focus, soft pastel shades, Japanese-inspired prints and opalescent reflective fabrics fuse with high tech finishes to create a collection that pushes the boundaries of activewear.

The 10-piece capsule collection is set to launch in early 2015. See some of the photos from Sunday's show. 

Watch the video highlights from the show:

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Day 16: Breakfast of champions with Danielle Copperman /blog/day-16-breakfast-of-champions-with-danielle-cooperman/ /blog/day-16-breakfast-of-champions-with-danielle-cooperman/#comments Mon, 15 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/day-16-breakfast-of-champions-with-danielle-cooperman/ Model Mangetout and founder of Qnola) has joined forces with Sweaty Betty to bring you two breakfast-based challenges throughout the 30 Day Sweat Challenge, along with delicious recipes and advice on how best to fuel your body.

Wake up and fuel the day ahead with Danielle’s fantastic energy-boosting breakfast, plus find out why it's so good to start the day well.

Superfood Scramble

“My challenge is focused on breakfast and how important it is to consume essential nutrients and natural energy first thing in the morning,” explains Danielle. “The first thing you put inside your body in the morning will determine your mood, energy levels and ability to achieve. Without even knowing it, this meal has the potential to cleanse your body, kick-start your metabolism and ensure all cellular activity is optimal for the day ahead.

"For these reasons, my challenge is intended to get people focusing fully on their breakfast and getting as many nutrients and superfoods into their morning meal as possible. The most common excuse is the lack of time, so if – for two days – this challenge means waking up just ten minutes earlier, do it! I can make scrambled eggs quicker than I make a coffee.”  

“Breakfast is the most important meal of the day for many reasons,” says Danielle. “It is the meal from which you get energy to see you through the morning. It will dictate your mood, energy and metabolism, which will ultimately determine the outcome of your day and what you can achieve. Having something like a chocolate éclair in the morning will cause sugar highs and severe lows, and by the time you finish getting dressed you'll already be feeling tired, lacking in energy, and craving more sugar.”

Start the day with protein to increase energy levels, and include superfoods to increase energy levels and concentration, and regulate your appetite. Eating healthy fats for breakfast will support brain function and cellular activity."

So how to make breakfast instantly nutritious? Danielle advises “adding superfoods such as chia seeds to everything, only having small amounts of sugar, and opting for natural ingredients. Drink lots of water in the morning too - hot water is sometimes more palatable and wakes you up just as coffee does, thanks to the heat from the water kick-starting your metabolism.”


Ingredients: Almond milk, frozen blueberries, ginger, hemp seeds, maca, bee pollen and mint. For a chocolate version, add raw cacao and banana.
Directions: Blend berries with almond milk, then add all other ingredients. Add water if it needs thinning.

Ingredients: Coconut oil, eggs, chia seeds, avocado, chopped nuts, smoked salmon, garlic, spinach, basil, tomatoes, salt, lemon and asparagus (optional).

Directions: Heat coconut oil in saucepan. Add chopped tomatoes, garlic, basil and spinach. Simmer for 25 minutes on medium to low heat. Meanwhile, chop the avocado and place on a plate then mash with a fork, adding salt and lemon juice to taste. Place the smoked salmon on the plate too. Steam the asparagus now if you are including it. When the tomatoes are done, leave them on the heat whilst you sear the eggs. Heat coconut oil in a frying pan with salt, and add the eggs (unwhisked). Sear by stirring constantly so they cook (but not too much) and don’t stick to the pan or become too dry (they taste best when still a little wet). Add a little basil and place on the plate next to the avocado and salmon, then add the tomatoes and asparagus if using. Top the eggs with chopped nuts and chia seeds.

Don't forget to do your Hiitgirl workout today. You can book in store or workout at home with the online video.]]>
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Sweaty Betty for Richard Nicoll launches on the LFW runway /blog/sweaty-betty-joins-forces-with-fashion-designer-richard-nicoll/ /blog/sweaty-betty-joins-forces-with-fashion-designer-richard-nicoll/#comments Sun, 14 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/sweaty-betty-joins-forces-with-fashion-designer-richard-nicoll/
When fitness and fashion join forces, the outcome is special.

'Sweaty Betty for Richard Nicoll' launched on the runway of London Fashion Week today, an exclusive SS15 capsule collection from the British fashion designer and Sweaty Betty which fuses fashion and fitness like never before.

Taking SB in a new direction, the collaboration combines Richard Nicoll’s iconic colour palette and prints with Sweaty Betty’s expertise in technical, high performance active wear. 
Sweaty Betty Founder and Creative Director Tamara Norton-Hill said the collaboration happened naturally: "We were drawn to work together. We share the same ambition of inspiring women by disrupting the status quo. Richard understands our customers’ lifestyle; living the lifestyle himself. I’m really proud of what we have accomplished together. This collection is the perfect mix between innovation and playful elegance."

'Sweaty Betty for Richard Nicoll' is a 10-piece collection of Japanese-inspired prints crafted in technical fabrics. Set to launch in January 2015, the bold and edgy line is the ultimate blend of catwalk style and technical performance wear, taking you from work to the studio to a night out.

Watch this space for more coming soon and take a look at our social channels @SweatyBetty for the runway pictures.

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The 30 Day Sweat Challenge: Week 3 shopping basket /blog/shopping-list-for-week-3/ /blog/shopping-list-for-week-3/#comments Fri, 12 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/shopping-list-for-week-3/ Model Mangetout and founder of Qnola) talks power breakfasts this week in the 30 Day Sweat Challenge. Use this shopping list to get stocked up and ready to create Danielle's deliciously healthy breakfast recipes on days 16 and 20.
Ingredients: Almond milk, frozen blueberries, ginger, hemp seeds, maca, bee pollen and mint. For a chocolate version, add raw cacao and banana.

Ingredients: Coconut oil, eggs, chia seeds, avocado, chopped nuts, smoked salmon, garlic, spinach, basil, tomatoes, salt, lemon and asparagus (optional).
Ingredients: quinoa, ripe avocado, parsley, spinach or kale, chia seeds, basil, flaked or chopped almonds, olive oil, lemon juice and 1 egg.

Ingredients:  fennel, spinach, cucumber, celery, spirulina, 1/2 green apple or 1/2 butternut squash, mint and avocado with baobab and maca if possible.]]>
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Day 13: Start the day sugar free /blog/day13-start-the-day-sugar-free/ /blog/day13-start-the-day-sugar-free/#comments Fri, 12 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/day13-start-the-day-sugar-free/

Bircher Muesli
Serves 4
A couple of cups of gluten-free rolled oats
Crunched walnuts
Tablespoon or two of toasted coconut flakes
Handful of fresh blueberries
1 grated apple
1 lemon, squeezed (1/2 if you prefer less citrus)
Pinch of cinnamon
Pinch of cloves
Touch of vanilla essence
Pint of coconut milk
This is a great, oats-based breakfast that lasts for several days. It is a big hit with children, and can be mixed up to keep it interesting.

First, take a couple of cups of gluten-free rolled oats and add to a bowl; then add crunched-up walnuts (or any nut that you like), one or two tablespoons of toasted coconut flakes and a small handful of dried cranberries for tart sweetness.

Add fresh blueberries and one grated apple. Next, squeeze in one lemon (or half depending on how much citrus you like), a sprinkle of cinnamon and cloves for depth of flavour. Add in a touch of vanilla, give it a stir, and then add your coconut milk. Stir it up again, put it in the refrigerator overnight, or as long as you can, and it will be ready to eat the next morning.
Multi Grain Porridge

Serves 4
Gluten-free jumbo oats
Quinoa flakes
(Amaranth, polenta - optional)
Desiccated coconut
Teaspoon of vanilla essence
Almond or coconut milk
The important thing about breakfast is to keep it interesting. Keep multi-grain porridge interesting by mixing things up, and adding different grains each time. While I like to use gluten-free jumbo oats, millet and quinoa flakes, I sometimes also add in amaranth and polenta.

Once I have mixed my grains together (around half a cup of each), I sprinkle in desiccated coconut and a pinch of cinnamon; I also add a dash of vanilla essence. Once this has been blended together, add your almond or coconut milk and water. Do this the night before and it will cold cook in the refrigerator and the grains will be ready by the time you wake in the morning. All you'll have to do the next day is cook the porridge on the stove for 5-7 minutes to heat it up.]]>
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Day 15: Anya's Challenge: Wall sits /blog/day-15-anyas-challenge-wall-sits/ /blog/day-15-anyas-challenge-wall-sits/#comments Fri, 12 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/day-15-anyas-challenge-wall-sits/
Challenging you to hold a wall-sit for as long as you can, Anya demonstrates both the beginner and advanced options in a video, plus reveals the benefits of her chosen challenge.

Anya wears the Training Over Tee GF4F, Upbeat Padded Bra in Neon Peach Blossom, Shakedown Workout Short

Why do wall-sits?
“Wall-sits are great as they challenge some of the biggest muscle groups in the body - the quads and glutes (butt cheeks). Doing this exercise means you are firing up big muscle groups and hence burning big calories,” explains Anya. “They are awesome for increasing muscular endurance in the legs and strengthening the muscles around the knees and the quads, which helps to prevent Runners’ Knee. The advanced option also works the inner and outer thighs and activates your hip flexors.”

Watch the video to take Anya’s challenge:

Anya wears the Athlete Workout Vest in Cut To The Chase Print

Free water bottle! Take Anya's Challenge in any Sweaty Betty store today and get a free water bottle...]]>
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Day 14: Self-healing by Neom /blog/day-14-self-healing-by-neom/ /blog/day-14-self-healing-by-neom/#comments Fri, 12 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/day-14-self-healing-by-neom/

 Model wears the Grace Legging and Virasana Yoga Bra.

The mid-way self-healing exercise
This is a meditative, five-minute challenge that has been chosen specifically for mid-way through the 30 day challenge. When you are busy going from A to B  to C without a break, it’s vital to give your body and mind a little time to rejuvenate.
This exercise involves focussing on a healing ball of white light. Over the five minutes you’ll allow it to restore your energy, motivation and health from the inside, out. It’s a perfect pick-me-up for half way through the challenge. Use half-way through the day to keep your mind on track too.
Use this skill for the second half of the 30 days, to rebuild your energy and avoid all other distractions in reaching your goal. It’s also a great way to release any old nagging doubts and bring in a fresh sense of focus.

How to do this exercise?
1. Sit in a safe and comfortable place, eyes closed. At this point I like to light the Real
Luxury Neom Candle; using essential oils give me a greater benefit from this exercise. Set a timer for five minutes on your phone.
2. Imagine that there is a large ball of positive white light floating just in front of you.
3. Notice that, as you breathe in naturally, you can take in fresh new air, from that bright white ball of light and as you do, it brings a good feeling.
4. As you breathe out, anything old and unhelpful comes out of you and goes into the ball of light. Notice that as you breathe out, this old energy is transformed by the ball of light, back into healthy bright light again.
5. Spend a few moments just naturally breathing in and out. You will begin to notice the scent of the Neom candle here. Continue to imagine, or visualise that the fresh bright white light can travel down through your nose and throat, into your lungs, down each arm, gently moving down into each area of your body bringing you into a state of relaxation.
6. You might even imagine that the white light is coming in and cleansing you from the inside out, using your mind to imagine all the cells in your body just being refreshed, cleansed. Out with the old, in with the new.
7. Give yourself as much time as you need, remembering some parts of the body might feel like they need more cleansing than others.
8. Continue until the time is up or you reach a natural ending.
9. Thank the ball of light and imagine that it can float somewhere near you, where it can live for now. The next time you need a little healing you'll close your eyes and your ball of light will be right there ready and waiting.
10. Now your mind has had a chance to just be, you can begin to embark on the next set of challenges.

Calgary's sugar free challenge 
Today is the seventh day of your low-sugar lifestyle - congratulations for sticking to the plan! Hopefully you've enjoyed the recipes and can feel the benefits of going sugar free - you can now incorporate the recipes and food swaps into your future food choices.

Here’s one last simple recipe for your repertoire.
Avocado on gluten-free toast
Serves 1
1 ripe avocado
2 slices toasted rye bread
Dried chilli flakes
Pinch of salt, optional
Drizzle of olive oil
Squeeze of lemon
Slice avocado flesh into cubes. Add on top of toasted rye bread and smooth with knife to cover surface. Add pinch of salt and dried chilli flakes for added flavour. Drizzle some olive oil and squeeze some lemon on top to finish it off.

In celebration of the 30 Day Sweat Challenge, Neom Organics is giving you the chance to win £500 worth of prizes. Visit the Neom Organics website to find out more and enter. 
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Day 12: The power of chia and 123 stretch /blog/day-12-low-sugar-breakfast-and-123-stretch/ /blog/day-12-low-sugar-breakfast-and-123-stretch/#comments Fri, 12 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/day-12-low-sugar-breakfast-and-123-stretch/ Healthy-eating expert and UK Vogue's contributing editor Calgary Avansino explains why chia is so good for you today and get ready to stretch with SB ambassador Charlie's 15 minute yoga class.

Stretch with SB ambassador Charlie today - see the video below.

The power of chia
Two tablespoons of chia seeds provide around 4g of protein, 5g of Omega 3 fatty acids, 250mg of calcium and 10g of fibre. These powerful seeds are said to have twice the potassium of bananas, three times the antioxidant power of blueberries and three times the iron of spinach. What’s more, they hold onto 9-12 times their own weight in water - and do exactly the same in your tummy - so you’ll feel fuller for longer on less food.

Chia Seed Pudding
Step 1:
The base of any chia seed pudding is made by simply combining chia seeds with any non-dairy milk you prefer, but I find coconut milk and almond milk make the tastiest puddings. All you need to remember is the ratio: 3 tablespoons of chia seeds for every 1 cup of liquid. So if you are making enough for four servings (it's good to make a lot at once because it stays fresh for days) you will need ¾ cup of chia to 4 cups of liquid. Combine and give the chia and milk a good stir.

Step 2:
Now, the fun part of creating your own bespoke puddings with wholesome ingredients. I usually use two or three extras per recipe, but do whatever sounds good to you. A few ideas are: dessicated coconut, coconut flakes, walnuts, slivered almonds, cacao powder, grated apple, cinnamon, nutmeg, ginger, vanilla extract, chopped mango, raisins, pomegranate seeds or pistachios. Once you add in your extras, give it all a really good stir (or put it in a mason jar and shake it) and then leave the mixture in the refrigerator overnight, or even just 20 minutes if that's all you have, and it will set to chia perfection.

Step 3:
Before eating, give it a stir once more, add a bit more milk and top with blueberries and raspberries.

Here are a few of my favorite recipes that I (and my kids) eat for breakfast, afternoon snacks and desserts.

Vanilla Coconut Almond Chia Pudding
2 cups of coconut milk
2/3 cup of chia seeds 
1/2 teaspoon of vanilla extract
2 tablespoons of unsweetened coconut flakes
2 tablespoons of sliced almonds
½ tablespoon of maple syrup (optional)
Top with blueberries and raspberries


Cinnamon Spice Chia Pudding
2 cups of almond milk
2/3 cup of chia seeds
½ teaspoon of vanilla
1 teaspoon of cinnamon
½ teaspoon of nutmeg
½  teaspoon of ginger
2 tablespoons of chopped dates


Cacao Almond Chia Pudding
2 cups of almond milk
2/3 cup of chia seeds
1 tablespoon of ground cacao
2 tablespoons of unsweetened dessicated coconut
½ tablespoon of maple syrup  (optional)
Don't forget to slow down and stretch out today with SB Ambassador Charlie's 15-minute online yoga class...
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Day 11: Bye, Bye Sugar: Snack Time /blog/bye-bye-sugar-snack-time/ /blog/bye-bye-sugar-snack-time/#comments Thu, 11 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/bye-bye-sugar-snack-time/

Green smoothie

Healthy snacks to go
  • A plate full of cut-up raw veggies (carrots, celery, fennel, pepper, courgette) with hummus
  • Large handful of almonds
  • Punch Seeds while watching television in the evening
  • Green juice made from a handful of kale, one cucumber, celery, apple, ginger and lemon
  • Coconut yogurt with blueberries and walnuts
  • Apple with almond butter
  • Chopped celery with peanut butter
  • Granola (sugar-free) with fruit and coconut yogurt
The healthy sweet snack to pre-prepare: Homemade cacao macaroons
If you have a craving for something sweet, these coconut and cacao macaroons will satisfy.

  • 1 cup shredded non-sweetened coconut
  • ¼ cup coconut oil
  • 3 tbsp cacao powder
  • 3 tbsp maple syrup
  • ½ tsp vanilla essence
  • 1 tbsp flax
  • 1. Mix ingredients thoroughly
  • 2. Mould into small balls and refrigerate overnight

Don't forget to do your Hiitgirl workout today too - you know the routine so push yourself harder this time! Book in store or head online to workout from home.]]>
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