A trip to Fes – Riad Fes & Hotel Sahrai

Recently I was lucky enough to be taken on a press trip to Fes, Morocco’s second largest city, to review two sister hotels in the area. Having been to Marrakech twice, I was excited to visit somewhere new in Morocco and with its rich and interesting history, Fes seemed like the perfect choice!

Some background: Fes was founded in the 8th Century and for a while was one of the largest cities in the world. Now, with a population of 1.2 million, Fes is known for its medina, probably the largest pedestrianised site in the world, and its university, the University of Al Quaraouiyine which was founded in 859 and the oldest continuously functioning university in the world.

This trip was gifted but as always all views are my own! We flew directly from Gatwick with Air Arabia. All images by the incredibly talented Tamsin Hurrell. Follow her on Instagram!

 

 

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Riad Fes

We arrived late in the evening to Fes airport, and after a short drive arrived at our first hotel, Riad Fes. Despite being late, after a short walk down a dark alleyway, we found ourselves in the most spectacular courtyard. We later discovered that the Riad had previously been someone’s home, and the original architecture had been painstakingly removed, cleaned and replaced, each tile by hand!

Our room was beautiful and overlooked the pool (a rare feature for hotels within or surrounding the medina). When the hotel had been bought, the surrounding houses were purchased too, making the hotel significantly larger (and maze-like!) than a traditional riad. If you ever visit Riad Fes you will be blown away by the architecture – I know I was!

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Breakfast buffet

After a good night’s sleep and a hearty buffet breakfast, we headed into the medina for a 3h tour of the sights. The first thing I noticed was the number of chickens for sale on every corner – meat eating in Morocco is very much a matter of pointing at the one you want to eat and then taking it home with you. Being vegan this was quite tough to watch, but I also noted that the chickens all seemed in much better shape than any commercially raised chicken I’ve seen in the UK. The reality of eating meat may be tough to witness for some, but the same thing happens here in the UK, only under much more intensive (and often cruel) production methods, out of sight.

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Walking round the medina was incredible – having visited Marrakech’s medina multiple times, I was blown away by the size of Fes. One of our first rules was ‘if you get lost, stay where you are. If you move, you will only get more lost’. Needless to say, I stuck to the group closely! Within the medina are thousands of stalls, run by locals selling all sorts of products, much the same as Marrakech. However, each city has its speciality – a key product to trade between cities (and now around the world). In Fes, it is the tanneries, producing leather that is now exported across the world.

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The tanneries operate in much the same way as they did when they were first built in the early centuries. Stone wells contain liquids designed to strip hides of fur and flesh, before being softened in ammonia (which I am told is bird poo!) and dyed. They’re visually appealing for sure, although perhaps not for everyone.

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You are offered mint to smell as you head up to the tanneries

Hotel Sahrai

Following our tour of the medina, including the oldest continually running university in the world, we headed back to the Riad to be transported to our second hotel, Hotel Sahrai. Both hotels are owned by the same group, but they couldn’t have been more different! Where Riad Fes is traditional and cosy, Hotel Sahrai is expansive and modern. Situated on a hillside outside the medina, the views are also amazing, looking out onto the huge city of Fes.

 

 

We were lucky enough to be able to try their Namaste yoga package, providing yoga sessions morning and evening for hotel guests – the best way to wake up and warm up into the day! I’m not an avid yoga fan but when it’s on the roof terrace of a gorgeous hotel in the early Moroccan sun I can make exceptions!

Here are some pics from around the gorgeous hotel – you can see why I loved it so much 🙂

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The pool overlooks the medina

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Enjoying the second, smaller pool with Tamsin

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Have you ever visited Fes? Comment below or head over to my Instagram!

10 eco-friendly household brands

It occurred to me the other day that whilst I was doing my best to eat green and wear sustainable brands etc., my daily cleaning habits are doing a significant amount of harm to the world. With so many options out there that don’t cost the world, I think it’s high time that changes, so I did some research about the best eco friendly and sustainable cleaning brands for you to use in your home.

Cleaning makes me happy and I want it to make the planet happy too

 

Cleaning products: 

Greenscents

British brand Greenscents is the only cleaning brand to have certification by the Soil Association, meaning it has been certified organic. While ‘organic’ and ‘certified’  don’t necessarily equate to ‘eco friendly’, the brand also has a number of other standard that make it significantly better than a lot of mainstream cleaning brands.

Greenscents was named the most ethical brand of cleaning and laundry products in the UK (Ethical Consumer, 2017). The brand is also vegan, cruelty free, transparent in its sustainability and has a hypoallergenic range for those who require it. Read more about its certifications here.

 

Eco-egg

When I first heard about eco-egg I was amazed the idea isn’t already more popular. The premise is that laundry detergent is wasteful (not to mention harmful to the environment), so an eco-egg (an ‘egg’ filled with mineral pellets to clean clothes) saves huge amounts of plastic, packaging and reduces the amount of harmful chemicals used in washing.  The egg is refillable too, and lasts over 200 washes.

I’m yet to use it on my clothes (and have heard some mixed reviews about efficacy on very stained clothes) but keep an eye on my Instagram to see what I think! They also have a dryer egg that reduced tumble-drying time, thus saving energy, and cleaning products that are better for the environment, such as bamboo towels that are washable, cutting out the need for disposable kitchen towels.

 

Bio-D

Another UK brand, Bio-D is fully transparent about their credentials. Here is what they say about their products: “None of Bio-D raw materials are tested on animals, they are all GM free and wherever animal by-products are used they are at the scrutiny and approval of The Vegan Society, Naturewatch Trust, BUAV and the World Wildlife Foundation. Likewise the bottles that Bio-D use are recyclable and contain optimum levels of recycled material”.

Bio D produces pretty much all products you would want to use around the home at an affordable price, so is a good option if you want to start making a lot of difference sustainablity-wise! Also they provide refill bottles of many of their products, reducing packaging waste.

 

Ecover

One of the best more environmentally friendly household brands, Ecover is a global company committed to providing more eco-friendly options when it comes to cleaning. From reducing single-use plastics to changing ingredients to reduce pollution to waterways, Ecover makes a big point of being more ‘green’. In 1992, Ecover opened the world’s first ecological factory, which provoked much media interest. Despite some controversy about animal-testing in the past, the brand now labels itself as cruelty free, and it looks like all animal testing has stopped (as of 2018).

 

Method

Method was merged with Ecover in 2012, to become the biggest green cleaning company in the world. I am naturally sceptical of big brands when it comes to green credentials (the bigger they become, the more they seem to move away from their original purpose), but both Method and Ecover seem to have some pretty good credentials and positive press. For starters, Method is a B Corp company, meaning that it has withstood rigorous testing into the ethical and eco credentials of the brand. They have seemingly high levels of transparency when it comes to improving their eco credentials, so I would say this is a safe bet if you’r looking for a mainstream/global eco brand!

 

Ecozone

Another UK based brand here (yay!). Ecozone is vegan and certified cruelty free, and make the home toxin free products that are also pet friendly, plant based, palm oil free and safe for aquatic life, which is one of my main concerns about mainstream cleaning products. They have a range of accreditations, so a safe bet whatever you’re looking for!

 

Mangle & Wringler

If you’re UK based and looking to support a local, handmade brand, this is where to look! Handmade in the Cotswolds, each Mangle & Wringer product is non-toxic, free from fragrance and colour and uses only food grade ingredients. All of the products are also biodegradable, from renewable/sustainable sources and not tested on animals. I love the idea that it started in the early 1900s from a home soil recipe and is still going!

 

Bathroom products:

Who Gives A Crap

Not a cleaning brand, but I had to include it after discovering it recently. Who Gives a Crap is a loo paper brand (as its name suggests) that gives back. Not only are the products made from 100% recycled materials, meaning no trees are used to create the loo paper, wrapping or packaging. Not only that, but 50% of profits go to charities working to improve access to hygiene, water and basic sanitation in developing countries. Not only this but the products actually work out a lot cheaper than loo paper from your local shop, especially if you buy their big rolls in bulk online. I have a huge amount of love for this brand.

 

Modibodi

Women – Modibodi is a brand that was recently brought to my attention as part of a collaboration, but looking into it I’d like to share more about it. Modibodi is an alternative to disposable period products. With their different absorbencies, Modibodi can be used as an alternative, or in addition to traditional period products to absorb blood. They also have products to stop butt sweat at the gym and wee for those who suffer from incontinence. Having worn their pants before I can say that not only do they work, but they’re also actually super comfortable and flattering! There’s honestly something for everyone on their site.

 

Freda

If period pants aren’t your thing and moon cups scare you, look no further than Freda, a brand that provides sustainable, organic and bleach free period products. Freda has a subscription service to provide you with a personalised box of products through your letterbox in time for your next period (there is an algorithm to predict exactly when it’s going to be)! In addition, a proportion of the profits are used to support UK-based period poverty initiatives, helping asylum seekers, homeless people and school children have access to period products even if they can’t afford them themselves. Sustainability-wise, although there are small amounts of recycled (and recyclable) plastic wrapping the applicator-free tampons, everything else is biodegradable and made in factories that use renewable energy and have a zero-waste policy.

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Let me entertrain you

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I was recently invited to comment on a new phenomenon, ‘entertrainment’ by the Telegraph, who were writing a piece on the rise of boutique fitness classes and the potential side effects of using these classes as your main source of training. I had first come to understand the concept of entertraining via my friend, personal trainer Lawrence Price, who published this post on the subject. It’s an interesting one to comment on, because there are two very valid sides to the argument.

So I just thought I’d share with you a little of my thoughts on the subject. What is it? Is it bad? Can it be good? Read on:

What is entertrainment?

Entertrainment is the concept of working out in the way you want to workout (often very high intensity, randomly strung-together exercises) for fun rather than function.

Why do we love it so much?

The endorphin hit we get from an intense workout, such as boxing or a Barry’s class, leaves a lot of people feeling incredibly positive. When it’s at the start of a day it can set you up feeling upbeat for your day at work, and when it’s at the end of the day it can be a way to shake off frustrations and get the body moving after sitting down all day.

Why has it increased in popularity and what are some examples?

As the wellness sector has expanded, more and more people are opting to go to fitness classes after work instead of home, the pub or even the gym. The classes provide a pre-planned workout (ideal if you’re not sure what you should be doing at the gym), a motivating trainer and, for many, a chance to catch up with friends. It’s like the gym and a club rolled into one. Many even have the flashing lights, loud music and (post-workout) drinks to match! One Rebel, Barry’s Bootcamp, Kobox, F45 and Boomcycle are just some examples.

Why is entertrainment not necessarily a good thing?

When we workout at 100% intensity, 100% of the time, something has to give. Our bodies are not very good at coping with sitting down all day, handling stressful situations, and then smashing out a day’s activity in one (often very intense) hour. Whilst workouts such as these can FEEL good, they often don’t provide the body with other things it needs, such as mobility work, stretching, and rest.

In addition, the vast majority of boutique fitness classes are done in large groups, often reaching up to 50 people. In these groups it’s impossible for a coach to be able to assess whether everyone is doing the exercises right, with the right form at their particular level. If you’re an experienced gym goer that might not be a problem, but tiredness coupled with bad form and heavy weights is a recipe for disaster.

Whilst many of us are inactive all day, our nervous systems are very much active, thanks to work stresses, juggling tasks and everyday demands. Intense workouts just put these systems under MORE pressure, ramping up our sympathetic nervous system further. Your sympathetic nervous system is also known as your ‘fight or flight’ response, and gears you up to tackle stressful/demanding situations. In the short term, this is incredibly helpful, and can help you think on your feet, run away from danger or handle stress effectively, but an excess of time spend in this state can lead to a range of acute and chronic issues, from hypertension (high blood pressure) to insulin resistance. Therefore it’s not recommended to add more stress to your body if it is in a state of heightened physical or mental stress already. Both types of stress (physical and mental) illicit a physiological response e.g. even if you’re not stressed physically, chronic stress such as that from work can have the same negative effect as extreme physical duress.

For a lot of people therefore, a calming yoga session or meditation would be far more beneficial than a sprint session, switching on the parasympathetic nervous system and calming down the body. Without rest our bodies are far more prone to burnout, injury and illness, so a daily HIIT class might not be what’s best for you, especially at particularly stressful times of the year.

 

TL;DR

  • Basically, not all fitness classes have your best interests at heart, and it is incredibly difficult for a coach/trainer to be able to assess your physical state or form during a workout catering for 30 – 50 people.
  • Since we all lead such stressful lives already, sometimes smashing out an intense HIIT class may not be best for our bodies in the long term, and we may benefit more from yoga or a stretching session at stressful times.
  • However, in general, some form of movement is better than no movement, and it’s up to each and every one of us to check in with ourselves and just be mindful of how our bodies are feeling. Still fancy that Barry’s class? Go for it 🙂

 

I would love to hear your thoughts on the above! Check out my Instagram and YouTube for more.

6 runners you should follow

… On Instagram! (Please not in real life). I know that a lot of you are really enjoying my marathon training content, and with that in mind I thought I’d share with you some of the people who inspire me with my training. Give them all a follow – I promise you won’t regret it!

 

Holly Rush (@rushbynature)

An advocate of trail running here – Holly is one badass woman. I first heard about her whilst watching Asics’ coast to coast Dubai – Oman video as she was one of the 5 Asics frontrunners taking part. Follow for long(ish) captions and thoughts on running and races. She also ran the Tokyo marathon last year so I’ve been pestering her for tips!

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Adrienne Herbert (@adrienne_LDN)

If you’re looking for motivation in all aspects of your life, look no further. The amazing Adrienne practically oozes motivation in every Instagram story. She is the co-founder of ‘Get To Know’ (a community of creative women), host of Power Hour podcast, with guests such as Fearne Cotton, AJ Odudu and Deliciously Ella and a mum! Somehow in between all the other things she does she has time to run, showing us that time doesn’t have to be a barrier to staying healthy.

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Tashi Skervin-Clarke (@tashi_skervinclarke)

I first met Tashi around 3y ago and have followed her running journey since. She is a personal trainer and running coach and writes amazing captions about running and the effect it can have on us. Follow for a balanced approach to running and strength training. Running faster is not just about running more!

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Latoya Shauntay Snell (@Iamlshauntay)

I think I can across Latoya on twitter after someone shared a blog post she wrote on fat shaming. Shauntay doesn’t look like what you’d probably think of when I say ‘badass marathoner’, but marathoner she is, and badass she definitelyis. Her highlight ‘Who’s Latoya’ explains her journey but in all honesty I’m just amazed at anyone who can run as many marathons as she does. An inspiration.

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Max Wilkocks (@maxwilko)

As the co-founder of the Track Life podcast, Max talks a lot about running. In fact there’s very little else he talks about or does. Summers and winters are spent racing around the track and on disgustingly long races (although he insists 10k is his favourite). Follow for beautiful pictures and the sort of complaining about running only a runner could do.

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Rory Southworth (@rorysouthworth)

If you’re more a fan of the mountains than road running, Rory is the man to follow. Epic pictures of scrambles up rocks combined with shoe reviews (he’s sponsored by Salomon) means this account never gets boring. This will make you want to get out of the city and to any one of the locations he travels to!

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For the love of veganism…

Please can we stop getting at people for doing the right thing in the wrong way? I’ve been seeing reports on social media of people getting told that they’re not doing veganism right, not doing sustainability right, not being the right kind of feminist. Quite frankly, it makes me want to hide the fact that I’m plant based, hide that I love trying to be more sustainable and stop talking about feminist issues, and obviously that’s not the way it should be.

Don’t get me wrong, where is a time and place for calling people out on hypocrisy and certainly times when virtue signalling and moral licencing can get irritating. We could all almost certainly do a lot more to be better people, and it’s always good to question our own actions. However, I would argue that over social media is not the right place to do it for a number of reasons:

  • Meaning gets lost over text, and even well intentioned constructive criticism can end up sounding bitchy or self-congratulatory.
  • Social media is so often a one-way conversation, not allowing for nuance and discussion. Since the purpose of calling out someone’s actions is hopefully to discuss with them the best way to rectify the situation or simply have them better understand your point of view, social media really isn’t the best place for this.
  • You (probably) don’t know the person you’re questioning, however much you think you might, and they almost certainly won’t know you. Similar to point number one, that probably means that any good intentions will be lost. Influencers receive hundreds (if not thousands) of comments, remarks and questions each week, and unfortunately it is easy to miss good intentions when being called out every single day for a different assumed wrongdoing. In addition, because you don’t know them personally you don’t know their full story. Often they will be doing much more than they show on their page, and you just have to assume they have a reason for doing what they are doing.
  • Even if they see your comment and understand it, it’s hard to trust people over the internet. ‘Advice’ over the internet is rarely well received, and the way it comes across is ‘you’re not enough, you should be doing more, and I’m going to tell you how you can be perfect just like me’. Almost no matter how it’s phrased, that’s how it’ll read at a glance. Since telling someone they are wrong is almost the worst way of changing someone’s mind, it’s a bit of a token gesture trying to change the way someone lives their life over the internet. Why should they listen to you? Frustrating though that can be, there are plenty of better ways to make the world a better place, and it might be worth spending efforts in those areas instead.

Perhaps I’m being naïve and viewing people as better than they are. Perhaps the majority of people who talk about issues such as veganism, sustainability and feminism are virtue signalling. However it’s in my nature to give people the benefit of the doubt, and from reading a number of articles on the psychology of getting people to change their minds (from politics to veganism), I’ve come to the conclusion that no matter how honest your intentions are, telling someone that they should be doing better over the internet is unlikely to get them to be a better person.

So what can we do? There are a number of ways you can spread the message you want to spread without a) insulting anyone and b) your message being badly received and experiencing the backfire effect (i.e. someone doubling down on their beliefs after someone else tries to change them).

  • In my experience, conclusions are best arrived at through a person’s own thought process (e.g. telling them to have a different opinion is not going to get them to change their opinion). Raising important questions with allows them to think through the topic at hand an come to their own conclusions. Whether those conclusions are the same as yours or not, it’s better than being uninformed. E.g the reason I started to eat a vegan diet was because I studied environmental biology at university and was given a bunch of facts (in a non-partisan way) to do with what I liked. I started to eat vegan because of those facts, whereas others didn’t, and that’s OK.
  • Since advice is better received from people we know, instead of advising people over the internet to be better, why not try starting a discussion with your friends about these topics? Even if you disagree, it’s interesting to hear others’ opinions on the subject matter, as well as sharing your own. Even without openly discussing certain topics, simply living your life by certain values can have a positive impact on those around you.
  • Use your own page to spread the message you want. Sure, targeting individuals might have a more forceful effect, but for all the reasons above, it’s probably not the best way to change people’s minds. Instead, educate through your own platform. That way, people can come to their own conclusions from the information you give them, and by actively choosing to read your page the advice you give is not unsolicited.
  • Focus on your own self-improvement. I think sometimes we can spend so long pointing out others’ inadequacies that we forget to look within at the places we could improve. If your desire really is to make the world a better place, this is a good place to start.

It’s frustrating when you truly believe that your way of doing things is the best way to not have everyone immediately see that you are right. It’s annoying because you think that if only everyone lived the way you think they should, the world would be a better place. I get that, and I often think the same (if ONLY everyone in the world stopped eating meat). However, if the goal is make real change (as opposed to just wanting to show everyone that you’re right), then I think we could all do better than to tell people over social media that they’re not good enough. After all, we could probably allbe doing more.

I would love to hear your thoughts on this piece, and if you’d like to read more in a more digestible format, head to my highlights and watch the ‘vegan debate’ and ‘unsolicited advice’ ones. Many thoughts in there (both my own and my followers’). Tell me what you think!

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Being busy – #goals or self sabotage?

NOTHING….is becoming rare and precious. Everything is hype, noise, desire, desperation, speed and greed. We in the modern world are good at ‘doing,’ but anemic at ‘being.’ Entertainment, busy-ness, texting while walking or even driving…’Efficiency’ is an addictive myth based on our fidgety fear of opening up. We can not ‘do’ properly until we can, first, ‘be’ fully. Practice doing nothing – then – we can accomplish…ANYTHING. — Project Happiness

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I have a habit of being deeply aware of my feelings and questioning why I feel a particular way in any given moment. I think it’s a way of processing emotions constructively, although it also inevitably leads to overthinking from time to time, but that’s another blog post. It occurred to me whilst walking down the road the other day that I was feeling guilty for not working. Despite starting work at 6:30am (as I often do), after finishing at 3pm I immediately felt lazy for not going back to work. The problem has always been present – during holiday at school and university, in my gap year, straight after I finished university – I have always felt the need to be busy. And if not actually busy, to the average onlooker I need to appear busy, because I equate busyness (and often stress) with success. And I’m not alone.

“We think that the shift from leisure-as-status to busyness-as-status may be linked to the development of knowledge-intensive economies. In such economies, individuals who possess the human capital characteristics that employers or clients value (e.g., competence and ambition) are expected to be in high demand and short supply on the job market. Thus, by telling others that we are busy and working all the time, we are implicitly suggesting that we are sought after, which enhances our perceived status.” – Harvard Business Review.

As a society we believe that people who are the most busy are also the most important – it’s so ingrained into our psyche that it’s almost inevitable that when you ask a work colleague how they are, the response might be ‘busy, but good’. The ‘busy’ response is a signal – I’m being successful and getting things done. But does busyness equate to success? The research suggests not.

Being busy often instead equates to being stressed, anxious, sleep deprived and less productive, meaning that if that’s your permanent state, you’re unlikely to be as healthy as you could be. The reduction in productivity is because of multiple factors. Being busy often means multitasking, and according to research there is no such thing as a good multitasker.

Since it takes the human brain around 25 minutes to focus on a task at hand, choosing to flit between multiple tasks can mean that we never actually focus properly on anything with a work day or even week. These distractions can come in all sorts of forms, but emails and phones are especially bad, as they disrupt work flow and take up important mental bandwidth. Switching from one task to the next means it takes us around 25% longer to do things i.e. you are not being more productive!

Attempting to pack full your schedule – which, let’s be honest, with work, meetings, work events, social events, workouts and fitting in family time, is not hard – means you are unlikely to be working as efficiently as possible. Back in 1930, the average working week was around 50h, and it was expected that by now, due to technological advances, this would have reduced to around 15h. However, in the UK we work on average around 42.8h per week, which is longer that the averages around Europe, despite the UK being significantly less productive than comparative countries. Is this lack of productivity despite our long hours, or is it because of them?

The issue starts from the top – there is no real limit on the amount of work you are expected to do, and it’s easy to feel like putting in extra hours (and being seen to be doing it) could push you ahead. Since the 2008 financial crisis, UK employees are working longer hours for lower pay, because job security is low and competition is high. Bosses would rather see tired employees sit at their desks and be unproductive than go home, recharge mentally and physically and work harder tomorrow. In the UK (as well as many other countries) there’s no mechanism by which employers start to measure productivity rather than hours, and therein lies the problem. You sit at your desk longer, or rush around looking busy and productive and you’re seen as more important and a better employee, over the person who sticks to their hours and gets more done.

As someone at the beginning of her career, I am concerned by these statistics. I know how to be productive, and the vast majority of the time it doesn’t involve working long hours or sitting at my desk for long periods of time. Being freelance you might think the issue is better and in theory, I do have more freedom to change my hours. However, in the gig economy today, it’s pretty much impossible to stop without feeling like someone else could be taking such needed work that could be yours.

Just remember this: talking about all the things you’re going to do actually makes you less likely to do them. The chat makes you feel good enough about yourself that you actually become less motivated to do what needs to be done. Since so much of being busy is talking about how busy we are, a good step to being productive and taking more time off is to do your work with your head down and stop when you’re done. And stop telling everyone how busy you are, it’s making the problem worse.

When you stop trying to be ‘busy’ all the time, you free up space to become something better than busy. You become more effective, happier, more relaxed and, probably, the envy of all those ‘busy’ people.

Images by Caylee Hankins.

Running essentials – supplements

Supplements are a bit of a contested issue, thanks to the flogging of many, many supplements that have no evidence of improving anything. Because supplements aren’t registered as drugs, they are often allowed to be sold even when they do not have any strong evidence of their effects, and are only removed if deemed unsafe. However, there are a few supplements (especially if you include sports supplements) that have some proven benefits, and others that are strongly recommended for certain groups of people. I try to stick with supplements that have proven benefits, although with sports supplements the evidence is usually a bit mixed, if if you’re looking to take something new make sure you’ve done your research!

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Some supplements are necessary if you live a certain lifestyle. Pic by Caylee Hankins.

Vitamin D

Vitamin D is produced in our bodies when our skin is exposed to sunlight, but sometimes in northern latitudes (hello UK) the amount we can get during the day is not sufficient to keep reserves topped up. It is recommended that everyone in the UK (or further north) takes vitamin D to contribute to bone and muscle health. The darker your skin and the less sunlight your country gets, the more likely you are to be deficient in vitamin D. Supplements are not strictly necessary if you have a varied diet, but for me I find vitamin D supplement helpful, especially in winter! I also have a sun lamp that I use to work under in the morning. Don’t fancy supplements? Beanies have produced a coffee with vitamin D in it! Liquid sunshine 🙂

Iron 

Iron supplements have been recommended for people who choose a vegetarian or vegan diet, especially women. It is possible to get all the iron you need from these diets, but a supplement can help, especially if you are prone to anaemia. Foods such as pulses, nuts, left green vegetables, wholegrains and fortified cereals are high in iron. Even though I have a varied diet I find it helpful to take iron supplements to support my very active lifestyle.

B12

Vitamin B12 is a little contentious in the vegan community with some saying it can be found in adequate amounts in foods such as seaweed, and others saying vegans should definitely supplement their diets. Even according to the Vegan Society, “The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements”. Since the effects of chronic B12 deficiency are so severe (e.g. irreparable nervous system damage), I find it helpful to supplement with B12. Some plant based milks and cereals are fortified, but I’d rather be safe than sorry!

Beta-alanine

Not a vitamin supplement but a sport performance booster. Purported benefits include improving exercise capacity, building lean muscle mass and improving physical functions in the elderly. I swear by beta alanine in my shorter distance races and strength-based exercises, but only take it very infrequently. Read my post on sports supplements and the evidence behind them if you’re looking to try any!

Sleep supplement

After a busy day and late events, I often (always) find it very difficult to switch off and go to sleep. Even knowing I have to get up early doesn’t always deter me from staying up late. I started taking Motion Nutrition’s ‘Unplug’ supplement a couple of months ago and found a marked difference when taking it around 30 – 45 minutes before I wanted to sleep. I go into the ingredients and how they could be helpful in this post if you want to read up on the science behind it.

 

Knowledge is power.

Running essentials – gear

Hi everyone! I get asked (pretty much on a daily basis now) what gear I’m using to train for the Tokyo marathon, from shoes, to leggings that don’t fall down, to fitness watch. So here I’ll share my absolute faves.

Tops

This mid layer from Underarmour is a godsend in the cold. I have many versions of this, but for this weather I’ve not found anything more comfy!

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Under all your gear you’ll want a base layer for warmth and moisture wicking. This one from Asics does the job nicely.

Bra

A good, well fitted sports bra is of vital importance when it comes to running. I love this one by Underarmour and this one by Asics as featured in my latest vlog.

Leggings

The most important thing for me when choosing leggings is that they don’t fall down when I run. Second most important thing is that they don’t get sweaty and make me cold when I’m outside. I have a couple of favourites that smash both of these elements!

These coldgear leggings from Underarmour are perfect for colder runs. They’re super soft and a little thicker than my usual legging, so great for this time of year.

Alternatively, my all time favourite running leggings come from technical brand 2XU. They’re not cheap, but if you’ve ever raced, you’ll see a large proportion of the runners wearing this brand and for good reason – they’re fab! The compression technology also promises to deliver you faster times and less muscle soreness (I did indeed get both my 5k and 10k pbs in the leggings). I couldn’t find the exact ones I have (they’re old) but here are the same type in another pattern!

Socks

Socks are easy to forget when it comes to running, but when you start to run further the importance of a good sock becomes very evident. My favourite brand is Stance, so have specific socks for all kinds of activities. Again, not cheap, but fully worth it.

Shoes

Potentially the most important thing when it comes to running – shoes! Because we all run slightly differently, a shoe that works for me might not be a shoe that works for you. However since I have a neutral stride and wear a neutral shoe, chances are it’ll be great for a large proportion of you!

My all time favourite running shoe is the Gel Nimbus 20 from Asics in Platinum. Most colours are also reduced, but get in there fast – they’re selling out!

Alternatively, if you’re planning on running off-road/in muddy places, a good trail running shoe makes all the difference. They’re also great if you don’t want to invest in cross-country spikes but need some extra grip. These shoes from Columbia can be raced right out of the box (they gave me no blisters on a wet and muddy 23km trail race) and will keep your feet dry for the most part. I can’t find them in my colour but you can find other colours here.

Rucksack

I don’t think people realise how useful a running rucksack is until they have one, at which point it becomes invaluable. Whether for holding gels, water or extra layers (usually all of the above for me), it’s just so useful to have with you on every run. This is my all time favourite from Columbia – however, if you’re much smaller than me and not wearing lots of layers, it may sit a little big.

Watch

I used to use the Fitbit Versa (for about 8 months) before it broke. I was impressed with the heart rate sensor and ease of use, but when it came to running it really let me down, cutting off as much as 10% off any route due to poor GPS. I hope new Fitbits have better sensors! I’m now looking at the Garmin Forerunner collection which is unfortunately obscenely expensive. But when it comes to running, Garmin and Polar definitely lead the way!

 

8 vegan influencers to follow this Veganuary

With veganuary firmly underway, it’s good to have a little inspiration on your Instagram feed. There are plenty of huge food-based accounts dedicated to sharing vegan recipes, but my favourite accounts are always those with a face behind them. So without further ado here are some of my favourite plant-based instagrammers to follow.

 

Clare – @Thelittlelondonvegan

I started following Clare a long time ago for her beautifully colourful feed and excellent restaurant recommendations. If you’re not London based the photos are still beautiful, but if you are London based, her account will provide you with lots of information on the best vegan options around London. Expect plenty of colour, lots of smiles and terrible puns in the captions. Love.

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Hannah – @vegan.han

If you’re looking for easy home cooking inspiration, Hannah is your girl. She also reviews a number of plant based meat replacements etc., so that you don’t have to go through the pain of trying the worst ones. I’ve also done a little YouTube on this complete with recipes! Follow Hannah for easy meals, reviews and really sweet Instagram stories.

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Immy – @sustainably_vegan

I featured Immy in my ‘eco influencers to follow’ post, for her work with sustainable brands and because she founded the Low Impact Movement (which has plenty of delicious recipes!). However, she fits firmly into the category of excellent plant-based blogger too, and for that she is making a second appearance. Unlike the previous two bloggers, her personal page is not food-based (although does include plenty) but includes lots of advice on how to live a low-impact lifestyle, including being plant-based! Follow both her accounts.

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Laura – @thefirstmess

Laura is pretty well known, with over 235k followers taking inspiration from her beautiful looking creations. She has already released a cook book, which is testament to her prowess in the kitchen, but if you don’t want to fork out (no pun intended), she also provides a myriad of recipes, for free, on her blog. So no excuses for hummus and toast everyday (I’m talking as much to myself as anyone else)!

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Helen – @theplantbasedbella

It took me a year to come to terms with the fact that Bella is, in fact, called Helen, and presumably the word Bella refers to her beauty. Beauty and name aside, on her Instagram Helen shares her life as a psychotherapist, baby mama (with her adorable daughter) and recipe goddess. Definitely one to follow for very real #lifegoals, especially if you’re a mother! Head to her blog for more recipes.

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Sophia – @sophiaesperanza

Sophia isn’t exactly a well kept secret in the vegan community, but if you’ve never heard of her, get on it now! Whilst most of her images are modelling photos (not that we’re complaining), she also shares some educational posts and stories re the meat/dairy industry. Follow for beautiful photos, animal videos and saving farm animals.

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James – @jamesaspey

Youtuber and Instagrammer James is no stranger to the limelight, having done speeches to over 30m people on veganism. He has also gone undercover at many farms and slaughterhouses to show exactly what goes on in these places. A lot of it is hard-hitting stuff, between which he often shares recipes (mainly on his YouTube, I believe). Not for the faint hearted, but I do think that anyone who is interested in continuing to eat meat/wear fur etc should at least know where their food is coming from, and James certainly makes that very obvious.

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Flora – @foodfitnessflora

Is it cheating if I put my own name in here? I asked a friend who their favourite plant-based instagrammer was, and my name was the only one that I’ve not already got on this list, so here I am! My goal is to show that eating a vegan diet doesn’t need to be restrictive, boring or tasteless, and I try to use my blog to share delicious (and easy, and cheap) recipes with you all. Follow for plenty of fitness (yes it is possible to be super fit and eat a vegan diet), recipes and sustainable living inspo.

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I hope you found this list helpful! There are so many amazing vegan bloggers/youtubers/instagrammers out there, this is just a little list of a few of them! I would love to hear some of your favourites, as well as how your Veganuary is going, and whether you plan to keep it up! Lots of love 🙂

5 health tips for the New Year

I’m not a fan of New Year resolutions – I think everyday is a new beginning, and there’s no better time to start something than the present. However, for many, New Year brings the promise of new beginnings and a fresh start. So whilst I don’t think we need the new year to start going to the gym or eat more healthily, it’s as good a time as any, and starting a health kick alongside so many other people may just help you stick to it.

Here are some of my top tips for living that little bit healthier in 2019. Wellness is about making small decisions everyday that improve your health, not drastic changes that you can only maintain for a month. Why not give these a go – they may just become part of your daily routine!

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Spending more time in nature can improve mental health considerably

Walk more

I’ve left this very generic, because there are so many ways to fit more walking into your life, and what works for one person might not work for another. Whether it’s walking to the gym instead of driving, taking a 20 minute walk on your work lunch break or simply just using a loo further away from your office, walking more day to day can improve your health considerably. Going to the gym is great, but it’s what you do the other 23 hours of the day that can really impact your health, and moving more is one of the best ways you can help!

Eat more types of veg

When asked her top tip for living healthier, Dr Megan Rossicalled for more variety in the plant based food we eat. We all know about eating our 5 a day, but more important is eating a wide variety of plant based foods every week. The diversity helps our gut health, which is directly linked to our mental health. So, rather than trying to cut out foods this New Year, why not add a bunch instead?

Take time out in nature

Physical health and mental health are inextricably linked, and we should all be taking time to improve both to get the most out of the other. With our hectic lives, it’s sometimes incredibly difficult to learn how to stop and take time out, but spending time in nature has been shown to markedly reduce stress and anxiety levels. Since stress affects our mental performance and physical health, taking time out could really improve productivity, mental andphysical health, so it’s really a no-brainer!

Cut out/down on red meat

In the West, red meat has become a main-stay of our diet. No longer reserved for the rich or for special occasions, the average UK citizen eats more than the recommended maximum of 70g of red meat per day. Since multiple studies have found that red and processed meats increase the risk of colorectal cancer, cutting out these items can have a positive impact on your health. Paired with the negative environmental effects that red meat production has, giving it up (as many UK citizens are starting to do) can do wonders not only for your body but also for the world we live in.

Find a sport you love

Too many people put a vague ‘go to the gym more’ as their New Year resolution. What frustrates me is that so often these people don’t wantto go to the gym, and find no pleasure in doing so, so slog away 5 times a week, hating every second for about 3 weeks before giving up. Whilst it’s true that you can definitely learn to love it even if you don’t initially, choosing to partake in a sport instead can have a multitude of benefits that gymming doesn’t have. Finding a sport you enjoy means you’re more likely to stick to it, leading to longer term results and a more positive mental attitude towards fitness. See why I think everyone should train like an athlete. So your challenge this year (if you think you don’t enjoy exercise) is to find something you dolove – there’s something for everyone!

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Boxing is my sport of choice! Flora Beverley vs Sophie Grace Holmes at charity boxing match The Rumble hosted by The Lady Garden Foundation, on November 17, 2018 in London.

I hope this post was useful for you! These are all changes that I have made in my life that have seriously positively impacted both my mental and physical health, and studies suggest they can help you too. If you give any a go don’t forget to let me know so I can support you! 🙂