Resources Lounge

Welcome to our Resources Lounge! Here you’ll find recipes, workouts, interviews and other useful resources to help you to be the healthiest version of you. If you’d like to contribute to our Resources Lounge, please get in touch!

 
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find out how to be body confident with tally rye

In this interview with renowned personal trainer, co-founder of #girlgains and podcast host, Tally Rye, we explore what it means to be body confident, the role of social media and steps that we can take to learn to be comfortable in our own skin.

1) The phrase ‘body confidence’ gets thrown around a lot, but what does body confidence mean to you?

The obvious is to have confidence within my body and how it, but really for me it means having a strong inner confidence that is reflected on the outside through actions, words and deeds.

2) Have you always been so body confident and if not, what encouraged you to change your mindset?

Not at all! I thought losing weight and achieving my dream body would make me be so confident and happy but instead it just made me become hyper aware of my body in a way it never had been before.

As I became leaner, I became hugely pre-occupied with how I looked and would body check myself far more than I ever did at a higher weight. This was early on in my Personal Training Career and I couldn’t help but compare myself to my peers, thinking my body fat % reflected how good I was at my job (which I realise in hindsight is rubbish). Slowly and surely I began to realise my self worth was based than so much more than my appearance and over the last 5 years I have come to value WHO I am as a person. I accept who I am and by focusing on the positive things about myself; my passion, my determination, creativity etc, the exterior doesn’t dominate like it once did.

3) What impact do you think that social media plays on body image and do you think that there has been a positive shift in the last 12 months?

Social media can be great, but it also can be harmful. There are some fantastic accounts out there, and in the last 12 months, the work Jameela Jamil has done with @I_weigh has been a really positive step in the right direction. I also highly recommend following @bodyposipanda @victorianiamh @megan_rose_lane @beyondbodyconfidence @kristamurias @ceceolisa to name a few!

4) When do you feel at your most confident?

When I am working on something I am passionate about! I am proud of the work I am doing, it brings me a great sense of confidence, fulfilment and joy. I am in a privileged position to create positive change and for that I am grateful.

5) Do you ever have days when you don’t feel so body confident and if so, how do you overcome these?

Honestly? Less and less so. However, they certainly still do happen! I go back to thinking about all the things I offer the world that have nothing to do with how I look. And most importantly I acknowledge the voice of doubt - and I tell myself ‘It’s totally normal to feel this way, be KIND to yourself, this will pass’.

6) You have done so much to support and empower women to be happy, healthy and to love themselves for who they are via the #girlgains movement and your Best Me Motivation Month group. What inspired you do this?

I am constantly inspired by the interactions I have online, with my Personal Training clients, at events, messages in my DMs to do my bit to be and create the change I want to see in the fitness and wellness industry. A lot of my work is informed by personal experience, which keeps the fire lit within me.

7) What advice/5 steps would you give to someone who is struggling to feel comfortable in their own skin?

SELF COMPASSION: It’s normal to feel like this but try to minimise the negative self talk - if you best friend confided their doubts and insecurities to you, what would you say? Now say that back to yourself.

DEEPER ISSUE? Reflect on what is making you feel insecure. Is this stemming from a deeper issue? If so, talk to someone; a friend, a family member, a councillor or therapist.

LIST YOUR QUALITIES: Start by writing 3 things about yourself that you like (not aesthetic) for example, good listener, hard worker, makes a mean spag bol! And try to add to the list every day.

GET MOVING: Get outside, enjoy some fresh air and enjoy a type of exercise that makes you feel good; dancing, swimming, jog, climbing, yoga etc…have fun…play!

GRATITUDE: Think about all the things your body does that you are grateful for e.g. a voice to sing, an able body that can walk, a brain to think, eyes to watch your favourite movie….so many things we take for granted.

Keep up with Tally on Instagramhttps://www.instagram.com/tallyrye/ and at www.tallyrye.co.uk for more tips and advice.

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SALTED CARAMEL SQUARES BY FITNESS FORSTER

(Makes 10-12 pieces)
Prep time: 20 minutes
Chill time: 2 hours

Ingredients

Base
1 Cup Almonds
1 Cup Cashews
4 Tsp. Vanilla
4 Tsp. Almond Milk
Pinch Cinnamon
Pinch Salt

Middle
2 Cups Almond Butter
4 Tbsp. Coconut Oil (melted)
3 Tbsp. Sweetener of Choice
3 Tsp. Vanilla
1 Tsp. Sea Salt

Top
1 150g Bars 75%+ Dark Chocolate
4 Tbsp. Coconut Oil
1 Tbsp. Flaky Sea Salt

Method

1) Prepare a small brownie/baking dish with non-stick paper; pop to one side.

2) Starting with your base- pulse all ingredients in a blender until mixed.

3) Pour into your baking dish/tray and spread out evenly. Press down firmly to create a solid base. Pop in the freezer.

4) Now for your middle caramel layer- again, blend all ingredients in a blender until smooth.

5) Remove your base from the freezer and pour over middle layer. Pop back in the freezer.

6) Now for the top layer- melt coconut oil and chocolate over a bowl of boiling water.

7) Once melted, pour over your middle caramel layer and sprinkle with salt.

8) Place in the freezer to set for a minimum of 2 hours.

For more delicious recipes from Amie, visit www.fitnessforster.com

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CHOCOLATE COOKIES BY REGISTERED ASSOCIATE NUTRITIONIST, SOPHIE BERTRAND

Ingredients

150 grams / 1 cup buckwheat flour
25 grams / 1/4 cup cocoa powder
1 tsp baking powder
1 tsp vanilla extract
1/4 tsp sea salt
60ml / 1/4 cup coconut oil melted
60 ml / 1/4 cup maple syrup or honey
1 large egg
50 grams chocolate chips

Method

1) Mix all ingredients in a bowl together (fold in chocolate chips last) until well combined.

2) Yield small - medium size cookies and place on baking paper on a baking tray.

3) Bake at 180 degrees Celsius for approx 12 mins. Allow to cool and enjoy!

For more delicious recipes from Sophie, visit www.sophieshealthykitchen.com or @sophieshealthykitchen on Instagram.

CARAMELISED WALNUT, ROASTED SWEET POTATO AND CHICKPEA SALAD BY RHITRITION DIETITIAN, TALIA CECCHELE

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Ingredients

Salad
1 red onion, sliced thinly
1 tbs olive oil
2 tsp honey
½ cup chopped walnuts
2 small sweet potatoes, skin on, cut into 3cm cubes
2 tsp ground cumin
Pepper to taste
1 packet (200g) feta cheese, cubed
1 can chickpeas, rinsed
150g-200g baby spinach leaves, washed
1 cup strawberries, sliced in half (optional)

Dressing
1 tbs olive oil
2 tsp honey
1 tbs balsamic glaze for dressing

Method

1. Pre-heat oven to 200°c and line a baking tray with baking paper

2. Add the sweet potato in a bowl with ½ tbs oil, cumin and pepper to taste. Toss to coat and then place on baking tray and in the oven.

3. Cook for 30 minutes or soft and crispy. Set aside to cool.

4. While the sweet potato is cooking, heat a small fry pan on medium heat with remaining oil. Add onion and honey and cook until soft.

5. Add walnuts to the pan for a further 2-3 minutes to caramelise. Remove from pan and set aside.

6. To assemble add sweet potato, onion mix and remaining salad ingredients in a bowl.

7. Drizzle with dressing ingredients and toss to combine.

Talia is a Registered Dietitian and Nutritionist in London. She specialises in eating disorders, weight management and children's health.

For more nutritious recipes from Talia, visit her website or @tcnutrition on Instagram.

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YOGA TO DE-STRESS BY ENLIVENING ELLE

A downloadable PDF from yoga practitioner and northern blogger, Enlivening Elle, demonstrating a selection of yoga poses to help you de-stress and unwind after a busy day.

Yoga to De-Stress

For more yoga tips and videos, visit www.enliveningelle.com

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BUSTING FITNESS MYTHS WITH SKY ELIZABETH

A downloadable PDF from personal trainer, gym manager and trainee nutritionist, Sky Elizabeth.

Common Fitness Myths

For more no BS fitness tips, follow Sky on Instagram @sky.elizabeth.pt

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HOMEMADE VEGGIE BURGERS BY REGISTERED ASSOCIATE NUTRITIONIST, SOPHIE BERTRAND

Ingredients (Makes 4 -6 burgers)

200g chickpea flour
1 egg (use flaxseed if vegan)
1/2 red pepper, finely chopped 
1 medium onion, finely chopped 
1 x 400g tinned black beans, drained and rinsed 
1 garlic clove, minced 
2 tsp smoked paprika 
Salt and pepper to taste 
Olive oil 

Method

1) In a bowl, mix together the prepared onion, pepper, garlic and black beans.

2) Add the egg and spices, then use your hands to combine the mix with the chickpea flour. The mixture should be well combined. Use your hands to yield 4-6 burgers.

3) Preheat the oven to 180 degrees Celsius.

4) In a pan, heat olive oil over a medium - high heat and cook the burgers on each side for a few minutes each until nice and crisp.

5) Once cooked on both sides, place them on baking paper on a baking tray and bake in the oven for 15 minutes.

Enjoy!

For more delicious recipes from Sophie, visit www.sophieshealthykitchen.com or @sophieshealthykitchen on Instagram.

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VEGAN, NO-BAKE LEMON TART BY HEALTHY TWISTS

Soaking and chilling time – over night
Prep time 30 minutes
Final chilling time minimum 5-6 hours

Ingredients

Base
100g dates
100g walnuts
150g ground almonds
40g desiccated coconut
1 un-waxed lemon, zest
2 tbsp. maple syrup

Lemon filling
200g cashews, soaked
150g coconut cream
Zest of 4 un-waxed lemons
Juice of 4 un-waxed lemons
100ml maple syrup
100g coconut oil, melted

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Method
1) Place a tin of coconut cream in the fridge.

2) Tip the cashew nuts into a bowl and cover the nuts with cold water.

3) Cover the bowl and leave the cashew nuts to soak for a minimum of 4 hours or ideally overnight.

4) To make the base, use a loose bottomed flan dish about 22cm in diameter.

5) Line the sides and base of a loose bottomed flan dish with cling film – this ensures that the tart doesn’t stick.

6) Add the dates to a food processor and blend until they form a paste. Tip in the walnuts and blend again.

7) Add the remaining ingredients and blend together until the mix binds together when squeezed in your hand.

8) Once the base mix binds, tip it into the flan dish and press down the mixture evenly across the base and up the sides of the dish.

9) Place in the fridge to chill whilst you make the lemon filling.

10) To make the filling, weigh out the coconut cream and gently melt the coconut oil, then set to one side to cool slightly.

11) Drain and rinse the cashew nuts, add them to a high-powered blender or a food processor.

12) Add the lemon zest, lemon juice, coconut cream, melted coconut oil and maple syrup and blend until you achieve a smooth lemon filling.

13) Remove the base from the fridge and pour in the lemon filling, gently tap the flan tin onto the worktop to remove any air bubbles in the filling surface.

14) Place in the fridge to chill for a minimum of 4 hours.

For more delicious recipes from Healthy Twists, visit www.healthy-twists.com or @healthy_twists on Instagram.