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!

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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My running story

I first decided that I wanted to be good at running when I was about 10, a few years after I first stepped foot on a track. School sports day was never something people trained for, and I resigned myself to only being good at 100m and long jump, because anything over 200m left me legless and feeling like I was about to die. The first time I consciously attempted longer-distance running training was years later in secondary school. I was about 16 and training for the national schools squash championships, and was convinced that training more was always better. I made it a couple of kilometres through sheer force of will, despite every step feeling like my legs were made of lead. I think it’s a common feeling for first-time runners, especially those who attempt to run their first 5km at 200m pace, as I always did – a problem I didn’t resolve until many years later!

Unsurprisingly my first instinct was that I would never be a long distance runner (my body is definitely built for speed and power, not endurance), but persevered, if as much for weight loss benefits as anything else!

When I joined university I immediately joined the athletics club – since running is cheap and simple it seemed like the easiest option in terms of clubs, and it gave me the opportunity to try lots of events without any real aim but also without a huge cost. I did cross-country (badly) every winter and track every summer, usually running around 400m and being drafted in last minute for various other events to make up teams. I was never particularly good, but the social aspect of the club kept me coming back, and it felt good to be part of a team, especially during cross country in the winter!

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University cross country – more a social event than anything!

However, it was during this time that I first started suffering from IT band syndrome, the second most common runner’s injury (after runner’s knee). Runs longer than 3km would make it flare up, and it crippled me to the point of not being able to manage stairs without a crutch. Every time I would have a flare up it would put me out for 6 weeks, where I was unable to run (but thankfully still able to gym). After 6 weeks I would go back to running, feeling fine but having done nothing to solve the root of my knee problems. Needless to say, my three years at university were plagued with injury. Occasionally I would be able to manage a 6km run, but running when I was tired, stiff or simply running on the wrong day would mean I would injure myself and be out for another month or two. It was irritating to say the least, and I resigned myself to being able to run only 2km – 3km at a time (albeit faster and faster).

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My 5k pb in university second year – 23.01 (almost 2 mins slower than now)

After university I discovered boxing, which gave me far more of a kick than running ever did, and for a while I was satisfied simply gymming and boxing to keep fit. However, being able to run is pretty integral to my DNA, and running had allowed me to get outside and explore places better than anything else, so I was adamant that I would strengthen my weak supporting muscles in my hips and glutes (the cause of my ITBS) and work on my striding (heel striking puts a lot of pressure on the knees and can exacerbate injuries), whilst simultaneously continuing other sports so as to avoid over-training in one area as I did at university.

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Boxing training made me fitter than ever and allowed me to start running again

After years and years of trial and error, better shoes, rehab and rest, I am finally getting to the point at which I can trust my body to run further than 5km without giving up. For years I’ve turned down opportunities to race in some amazing places for fear of putting myself out of action for months, and finally I think it’s coming to an end! I don’t want to jinx it but now I’m working with a coach (who is very aware of my history of injuries) and taking adequate time to activate muscles before each run (and rest properly afterwards), I’m feeling really positive about my journey ahead – it’s only just beginning!

My goals this year:

  • Finish Tokyo marathon with no injuries.
  • Complete a fell race
  • Bring my 5km personal best below 21 minutes
  • Bring my 10km personal best below 44:30 minutes
  • Run a half-marathon
  • Enjoy the journey!
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23km in the bag and no pain – a highlight of 2018

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.

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! 🙂

How I keep motivated

It’s a question I get asked time and time again – just HOW do I keep motivated? Mostly it’s in reference to fitness, but we require motivation in all walks of life, from work, to household chores, to the gym.

I don’t believe there’s any secret to motivation – it all comes from practise, prioritising and learning to do what you love and love what you do. Regardless, here are my top tips for staying motivated day to day.

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Learn to love what you do

Easy to say, harder to do. But when you love what you do, motivation to do it comes easily, 75% of the time. The reason I didn’t say ‘do what you love’ is because I know it’s not feasible for people to constantly be doing things they enjoy – if we did, no one would have issues with motivation. The trick here is finding things you love about what you do. Finding meaning in your work has been shown to lead to the highest levels of job satisfaction, whether you find meaning in helping other people (customer services, doctors), teaching the next generation or earning money to help support your family. The same goes for exercise – if you don’t particularly enjoy the gym but have no alternative way of exercising at this time, think of the specific benefits of what you are doing. I love doing mobility work because I know it’s going to help me move long into my old age. Find meaning in your workouts, and change your mindset from ‘I have to go to the gym’ to ‘I get to go to the gym’, rather than ‘I haveto go t the gym’. No one has to go to the gym, it’s a choice that’ll make you feel good. If it doesn’t make you feel good, really question why you’re doing it and think about looking for other alternatives.

 

Get into a habit

Habitually doing something means that your brain doesn’t have to make the decision to do it everyday, it’s just habit. That makes it so much easier, because it’s just the status quo. Of course, forming the habit in the first place is harder, but use the other tips on this page to get started. You won’t regret it!

 

Find a friend

You become the average of the closest people to you – a cliché but 100% true. We adopt habits and lifestyles of those closest to us, which is why a toxic friend can be so damaging. Try to surround yourself with people who are also trying to better themselves, whether that’s working hard at work, eating a healthy diet or heading to the gym everyday. In those days you lack motivation, just hearing that your friend is going to the gym after work can be enough to motivate you to head there too, even if just for a short session. Since hanging out with my fitness-focussed friends in London, I’ve taken up several new sports, have been eating healthier and I also now drink less!

 

Rest up

Motivation can be hard to come by when you’re utterly exhausted and/or burned out! You can love something and still not be motivated to do it if you’re too tired, and for that reason I would really recommend incorporating rest into your routine. Whether that’s a mental break from your job or a physical break from exercise, rest is equally as important as working out itself! Realising the difference between being physically, mentally and emotionally exhausted is also of utmost importance. If you’re not going to the gym because you’re too tired after work, chances are you’re mentally drained, not physically drained. Tired from a toxic colleague? You’re probably emotionally exhausted, and no amount of coffee is going to sort that. In these situations, working out can be one of the best things you can do, as it gives your brain a total rest from the day. Realising the difference between these three types of tiredness really helped my motivation to do things. It’s sometimes as simple as realising that you’re actually not tired, you’re just fed up!

 

Discipline

A lot of ‘motivation’ is actually discipline. The above tips help a lot when it comes to actually wanting to do something, but discipline makes up the other proportion of getting things done. People who make real progress are those disciplined enough to get into good habits. I will never say that discipline should come at the expense of enjoyment, but it takes some trial and error to realise that sometimes it takes doing something you don’t want to do now to be happier later. Discipline also makes the rewards of doing boring/painful things so much better! Seeing progress after working hard for something is a feeling far better than lying in bed everyday rather than gymming (obviously there is a time for this too!).

 

Forgiveness

We all lack motivation from time to time. In reality, whatever you see on Instagram, I am not always motivated, and although I find it relatively easy to get myself to the gym, other work (such as writing blog posts and editing YouTubes) requires huge amounts of motivation to get myself to do. I started this post about 6 weeks ago, for example – we’re definitely not all perfect, and forgiving yourself for that is SO important for your long-term happiness.

 

As with everything, motivation is about the fine balance between doing what you want to do now and remembering what you want to happen later. The great thing is that it can be practised and improved, so no need to worry if you feel like you lack motivation! The above tips will hopefully help you find something that it’s easy to be motivated to do, and then progress will come 🙂

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Almyra Hotel – Cyprus

I’d use three words to describe Almyra hotel in Cyprus: friendly, relaxing and refreshing. I had the pleasure of being invited to return to Cyprus (after my trip last year) in order to review the beautiful hotel that is Almyra. With a focus on wellness and a chic, modern interior, I knew that it was exactly where I wanted to spend what was bound to be a rainy April weekend in London.

The great thing about Cyprus actually is that it’s warm so much earlier than the rest of the med, at a warm 26 degrees everyday we were there! 🙂 In my opinion we were there at the best time of year – before everywhere else was warm and before it got too busy! Apparently September/October is perfect too.

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Rooms

We stayed in one of the seaview rooms closest to the spa, away from the hustle and bustle of the main hotel (K18 to be exact). The room looked out onto the sea with a private outdoor area with two extra sunloungers. I was actually amazed at how light and airy it was – the doors onto the outside terrace were floor to ceiling glass, letting in as much light as possible. We didn’t spend much time in the room (there was too much sunbathing and eating going on) but it was nice to come back to a large room big enough for two girls’ clutter.

Food

Almyra has a lot of options when it comes to food. It’s situated along a row of hotels and a little bit away from the main town, so the easiest place to eat is in the hotel, which usually has me a little worried, but I was very pleasantly surprised with the delicious options! The hotel itself has three main restaurants – Notios (Japanese with a Cypriot twist), Eauzone (the main breakfast and dinner buffet) and Ouzeri (a classic Cypriot restaurant on the seafront). For half board guests, breakfast and dinner at the Eauzone were included. The buffet was a fairly standard buffet – nothing special but good quality food and (thankfully) a decent selection of healthy vegetarian and vegan foods. We enjoyed breakfast at the spa one morning too and I was very impressed with the food. We got the set menu (minus pastries and cakes), which contained a pleasing amount of fresh fruit and a smoothie (of your choice). We visited the local-style restaurant, Ouzeri, for a mezze lunch – we were encouraged to get 4 hot and 4 cold dishes and couldn’t finish, so I would give a 10/10 for quantity and everything was absolutely delicious. The Japanese restaurant had to be my favourite – after all, it is my favourite cuisine. The food there was top quality – probably better than any of the other restaurants in the area, and it was a gorgeous place to sit for drinks at sunset!

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Drinks at Notios

Amenities

The hotel has a separate spa complex that is pretty serene and relaxing, with a myriad of rooms I was unable to explore in the time we had. I was told that there were many treatments that could be had, and met multiple people who had travelled from other hotels for use of the spa. The prices were not unreasonable either, and the relaxation factor was just perfect. I can’t speak for the quality of treatment, as I didn’t have any. On the top floor of the spa is a gym – basic by London standards, but with a wide selection of free-weights, a few machines (though no squat rack!), soft mats and cardio equipment. I never saw it so busy that people had to wait. It was also the best view I’ve ever had whilst running on a treadmill! If you have boxing gloves, bring them, as there’s a balcony with a bag for free use. This is also where I filmed lots of my bodyweight workouts.

In the area

Other than sunbathing, eating and gymming, there were plenty of activities to do in the area. The main town is just a short walk away (max 10 minutes) and has lots of cute, as well as touristy shops (and a strip, like any other European city). In the other direction, along the coast lies Suite 48, a fantastic bar and restaurant serving up cocktails and snack, often to live music. I went to Suite 48 last year, and was not disappointed on my return. The staff are so welcoming and many of the drinks are really special, if you pick the right ones (they have a lot of the cheap, sweet strip classics, too). My recommendation if you like G&T would be the ‘Monkey Business’, though plenty of the other gin cocktails are also delicious. A short drive away is Muse restaurant, up a hill and looking out over Paphos and the sea. 100% would recommend this restaurant for sunset – it’s a view you won’t want to miss. Don’t forget to book though – it gets full quickly! At the bottom of Almyra is a watersports shack with a new pier, offering activities such as waterskiing, sailing, jetskiing, parasailing, paddleboarding and, of course, a pedalo with a slide (a childhood favourite). I tried the first two, and got to know men runnin the show pretty well. The man who drove the boat for water/mono-skiing clearly is really passionate about teaching people, which was very helpful for me, as it was only my second session mono-skiing, and improvements were made within our two 10 minute sessions! Would thoroughly recommend if you’re looking for lessons or just a fun trip out.

Visit the website and check out Almyra’s instagram.

 

Alcohol and fitness

Alcohol and fitness. How do these words fit together in your mind? Are they compatible? Or does one exclude the other? It’s interesting how often people ask me if I drink – I would have thought that the amount I talk about gin would have answered that question years ago. 😉 I thought I’d make a post about it, since a huge number of my followers are of university/early work age but also interested in health and fitness. Since health can be a total minefield I thought I’d clear a few things up.

Alcohol has calories

Because alcohol is essentially a carbohydrate, it can contain a lot of calories – plenty more than you might expect for a drink. It also interrupts how our bodies deal with other foods, slowing down the absorption of nutrients and reducing the amount of fat our bodies burn for energy. A pint of beer contains around 200 calories, while a glass of wine (175ml) contains around 125 calories. However, if you take these into account when thinking about your daily diet, it is very possible to work around this fact! I enjoy drinking a couple of times a week and do not find that it affects my weight whether I have them or not. I just factor in the calories of alcohol (very roughly) and have fewer snacks that week. Simple!

Alcohol can lead to bad decision making

Drinking can lead to cravings for sugar and carbohydrates. Most of us have felt that post-night-out craving for chips/burger/kebab, and this can have serious consequences on our healthy intentions. When I was at university I used to keep a bowl of porridge or sweet potato fries at home to eat after a big night out. After drinking and dancing for a long period of time, your body craves nutrition, so it is best to feed it something with a little more nutritional value than Bobby’s kebab shop can offer. Pre-plan before a night out to make sure you’re prepared. Another favourite late night snack is toast with olive oil or a large bowl of granola. Find what works for you and stick to it – your body and bank will thank you!

The aftermath

Obviously excessive alcohol can leave us a little worse for wear the morning (and let’s be honest, the entire day/2 days) afterwards. When we are hungover, it is mainly because our bodies are severely dehydrated which actually makes your brain shrink, pulling away from the sides of your brain case. This is because alcohol is a diuretic, making you wee more than you would usually in order to flush out more toxins from your body (yes, alcohol is a poison). Pretty much anyone who drinks has had a hangover, but there are ways to reduce your likelihood of getting one!

  1. Drink a glass of water for every glass of alcohol you consume.
  2. Opt for lighter alcohols – the darker the alcohol (red wine, rum, bourbon), the more congeners they have, exacerbating headaches the next day.
  3. Take electrolyte salts and/or an aspirin (with lots of water) before you sleep. I drink minimum 500ml right before bed if I’ve been drinking.
  4. Avoid caffeine on your night our and in the morning. You may feel like you need it but your body won’t thank you. Caffeine is also a diuretic and will make you even more dehydrated! Just give yourself water and time to recover.
  5. Take ibuprofen and eat anti-inflammatory foods in the morning. Alcohol triggers inflammation in the body which can make hangovers feel worst, so getting swelling down is key.

When hungover we can be tempted to eat alllll the foods in my opinion it’s OK to have that greasy fry up you are craving if you’re hungover, especially if you’ve factored it in to your weekly diet. However, after a night out our bodies are craving health, so opting for something more nutritious might actually make you feel better (and has less of an impact on your fitness goals).

My favourite drinks:

I am a sucker for a gin and tonic! Slimline or full fat, depending on how many I’m having. Gin will always be my go to spirit, but some people cannot handle it at all. Find what works for you and don’t overindulge (or it might not work so well next time).

For a dinner party I like white wine. Red wine is said to have some health benefits but the sulphites don’t agree with me hugely, so it’s not my go to. However a glass here and here is absolutely fine for me. Of course I also love a good champagne, but the sugar and bubbles make me hyperactive and drunker faster, and also leave me with a worse hangover if I have to many.

If I’m planning on having more than a few drinks, I might opt for something fairly plain, like a vodka lime soda. Tastes delicious and fresh without having the added sugar and impurities of other drinks.

On special occasions (picnics in the park) I’ll drink Crabbies, an alcoholic ginger beer. It’s spectacularly bad for you but to be honest, life is for enjoying, and Crabbies makes me happy because it reminds me of summer.

Summary

I think it’s important to know how alcohol affects your body and your mind – both biologically and for you, personally. Everyone reacts differently, and some people decide that drinking is incompatible with their fitness goals. In my opinion, as with pretty much everything for me, I think it’s all about moderation. Live life, enjoy yourself and know your limits.

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7 Bad habits ruining your progress

Sitting all day

The majority of us have jobs that require us to sit still for long periods of time. This means that the amount we move throughout the day is minimal, and when combined with taking transport to and from work, this can really take its toll on your body! Studies show that even if you workout regularly, sitting down for extended periods of time can increase your risk of mortality, presumably from accumulating

Eating too fast

Calories are calories, right? Pretty much, yes, but you can eat a lot more calories if you don’t pay attention to what you’re eating. It takes the body around 20 minutes to process the food you’ve just eaten, so eating quickly can allow you to eat way more food before your body even notices you’re eating. Slow down and give your body time to catch up!

Snacking throughout the day

Similar to above, snacking throughout the day can cause you to lose track of the amount of calories you’re consuming. I don’t count calories, but by grazing through the day I end up eating so much more than when I stick to eating only at meal times. I don’t deprive myself of snacks, but if you’re hungry, try to set yourself snack times, rather than nibbling at little bits throughout the day.

Working out too much

This sounds strange but actually there is such thing as working out too much and it might be easier than you think. As you get fitter, you may be able to push yourself harder, but your body still requires time to recover, and the harder you push yourself, the longer that time is. Aiming to fit in intense workouts everyday is unachievable and frankly, dangerous, as it can lead to burnout and/or injuries. In addition, workout out intensely too frequently means that you’re unable to put 100% effort into each session, so you’re better off doing fewer sessions at a higher intensity. to get more progress. Struggle to take a day off? Mix up your workouts to alternate between high intensity and low intensity sessions.

Not getting enough sleep

OK so I swear I bang on about sleep as a cure-all, but IT BASICALLY IS. When your body is well rested it simply functions better, meaning fewer things go wrong. In terms of your progress, this means:

  1. You have more energy to put into workouts, and you’re less likely to miss workouts because you’re too tired.
  2. You don’t reach for snacks throughout the day because a) you don’t get such a bad energy slump and b) motivation is increased when you have more energy, so you’re more likely to stick to any plan you’ve set for yourself.

Eating diet foods

It can seem counterintuitive, but diet foods are anything but good for your diet. I had a pack of low-calorie ‘light’ crisps the other day, and I swear they were made from salted cardboard pulp. I’m sure their main method of helping diets is that no one could finish an entire packet because they were so disgusting. Other diet foods may feel a little bit satisfying but nowhere near as good as the real thing, so you end up eating more of them. OR you think ‘these are low calorie so I can eat more’ and eat more than you would of the original, but feel way worse afterwards. Just ditch the low calorie/fat/carb snacks. Find good food that you enjoy and eat everything in moderation.

Skipping meals

Thinking: If I eat one meal less, I’ll lose weight. Sure, if you don’t compensate, that may be true. However, we’re all human, and we our bodies are much cleverer than we give them credit for. People who skip breakfast are more likely to be overweight than those who don’t, and skipping any other meal can lead to ‘grazing’ throughout the day, which is a healthy diet killer. Instead, try sticking to balanced, nutrient dense meals that won’t leave you hungry.

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