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You may have seen and heard a lot about 30 min HIIT sessions and that they are really good to do. But what exactly is HIIT? and why are they the buzz class at the moment?

High Intensity Interval Training (HIIT)
This type of training has been used by athletes to improve performance, but the scientific evidence has shown that this is one of the MOST effective ways of burning body fat fast! So pro or novice alike will get massive benefits from these sessions.

Does HIIT burn more calories than a regular workout?
Yes. By raising your metabolism and creating an oxygen debt, your body uses more calories. It’s called the after-burn.

How does HIIT work?
EPOC or Excess Post Exercise Oxygen Consumption increases the resting metabolic rate (RMR) after a HIIT class as your body uses energy to recover from the strenuous exercise session. For the first few hours after a HIIT session EPOC is at its highest and some studies have shown it to continue for as long as 38 hours. That means you continue to use energy to recover from the session for a long time after it finished which is why HIIT is so effective for fat burning. HIIT may also improve maximal oxygen consumption (VO2 max) more effectively than longer aerobic workouts.  If that doesn’t make you want to get in on a class immediately, here are just some of the benefits of HIIT training:

  • It improves performance – Put a little HIIT into your routine and you’ll notice a distinct difference in your other workouts, namely that you have more stamina and endurance.
  • It helps you burn more fat – This is where the real benefits come in, especially if you want to lose weight and burn fat. Studies have shown that HIIT training allows more fat to be burned within the exercising muscles, pretty amazing since we’ve always found that spot reduction doesn’t work.
  • It helps you burn more calories all day long – The other great thing about HIIT is that, because you’re taking your body well out of its comfort zone to work that hard, it has to burn more calories to get your body back into balance after the workout. That means a greater afterburn, meaning you’ll burn extra calories even if you’re just sitting around after your workout.
  • Your workouts are shorter – A typical HIIT workout usually lasts about 15-30 minutes and involves a 2:1 ratio, meaning your recovery intervals are twice as long as the work intervals. An example would be 5-10 high intensity sprints (working at a Level 8-9 on the perceived exertion chart) lasting 30-60 seconds interspersed with recovery intervals of 1-2 minutes (working at a Level 4-5).

I often mix up my training with HIIT bursts, it keeps things fun, breaks the monotony of long cardio training by introducing multiple body movement/load, weight training elements. This helps improve calorie burning, fibre recruitment, improving cardiovascular output (especially when using a heart rate monitor to time load and rest periods)

Try a class or try one of the following sessions here

FigureGenieFiles no wheat no gluten

After my recent DNAFit results which made it very clear I have a massive sensitivity to carbohydrates and a predisposition to cealiac disease, all of which I have intuitively known for many years. I have been on a mission to find wholesome, clean energy recipes that won’t bloat me, or send me into a carb-coma within 10 minutes of consumption. Here is a gem I found recently, you can steer clear of the dates if they are not your bag, and if coconut flour is too intense in flavour, try spelt flour instead.

Happy baking.
  • 1/2 cup coconut flour 
  • 3/4 tsp. baking soda
  • 1/2 tsp. salt
  • 1 Tbsp. cinnamon
  • ½ tsp. nutmeg
  • organic whole eggs
  • 1/2 cup chopped dates
  • 1 cup (1 small to medium) zucchini, shredded finely
  • 1 ripe banana, mashed
  • 1 Tbsp. coconut oil
  • 1/2 cup walnuts (Optional)


  1. Preheat oven to 180 degrees C/350 degrees F.
  2. Grease a loaf pan with coconut oil or line with parchment paper; set aside.
  3. Shred your zucchini finely, and  squeeze all the moisture out of it using a clean tea-towel
  4. Mix the egg, dates and banana together in a large bowl.
  5. Add the dry ingredients and zucchini, and stir until the batter is smooth.
  6. Stir in the nuts, if using.
  7. Pour batter into your greased loaf pan and bake for 45-50 minutes or until a toothpick inserted into the centre comes out clean.

152002Our bodies use calcium for many functions and chemical chain reactions to support overall health and wellbeing. Critical for unlocking the absorption of Vitamin D, calcium is also used to support our nervous system, muscles, heart and bone density and health and repair. We have often been told that milk and cheese are the best sources of calcium. This has been the biggest dairy industry con of all time, the best sources are actually from green veg, along with the other 10 sources listed below.
Be aware too that synthetic calcium, such as in the form of ‘Caltrate’ and supplemented calcium can actually contribute rather that improve calcium absorption. Synthetic claim leaves our own reserves stored in our bodies, so be aware of any GP or practitioner that promotes calcium supplementation, if can be very detrimental to overall health


300g broccoli gives 140mg of calcium

1. White Beans: 191 mg (19% DV) in 1 cup canned
Creamy and light, these legumes are a great source of calcium and iron [4]. Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.
2. Canned Salmon: 232 mg (23% DV) in ½ can with bones (which provides the calcium!) To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet — the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.
3. Sardines: 321 mg (32% DV) in about 7 sardines fillets
Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D.
4. Dried Figs: 107 mg (10% DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch. Eat them as a mid-day snack,
5. Bok Choy: 74 mg (7% DV) in 1 cup
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
6. Blackstrap Molasses: 172 mg (17% DV) in 1 tablespoon
When the sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes.
7. Kale: 188 mg (19% DV) in 2 cups raw (chopped)
This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. Add lemon and herbs as a salad or steamed side dish.
8. Black-eyed Peas: 185 mg (18% DV) in 1/2 cup canned
These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
9. Almonds: 72 mg (7% DV) in ¼ cup natural & raw (about 20 nuts)
They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!
10. Oranges: 65 mg (6% DV) in 1 medium fruit
Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavour to brighten up any dish.



Make food your medicine, try these natural and easy to include foods to keep you healthy and happy. Most of the following are also great anti-ageing foods a double positive for your Friday.

Avocado– Source of Vitamin B, rich in potassium, regulate blood sugar and stabilise hormones
Berries– Full of Vitamin C and Antioxidants, considered super foods for their phytonutrient levels. Blueberries, red currants and ace berries are all great.
Nuts– Almonds are a valuable source of zinc & iron. Walnuts are high in Omega-3 which the body converts to DHA which lowers norepinephrine, the hormone that makes you feel anxious and irritable.
Seeds– Sesame and pumpkin seeds are a great source of zinc.
Spinach- high in magnesium and folate, which produces mood regulating near-transmitters like dopamine and serotonin.
Turkey– high in the amino acid tryptophan which calms the nervous system. Other foods like chicken, bananas, oats and seaweed also have levels of tryptophan in them..