Retreats

Quick Energy Balls.

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FullSizeRender-5We’re always on a quest to try and lead a healthy but balanced lifestyle. We try our best to interpret this during our retreats. We believe that everything in balance is ok, which is why we always greet our guests with a healthy cake or treat when they arrive on one of our weekends. Its a nice way to let people know that they are in for a healthy but relaxed weekend.

There’s a lot of variations on these energy balls at the moment. They’re a great boost mid morning or afternoon, packed with protein and other good stuff but taste delicious. So if you’re vulnerable to the mid morning/afternoon slump then get making a batch of these to sit at your desk for when hunger strikes.

We’re a little obsessed with the new Jamie Oliver ‘Superfoods’ book at the moment, tons of healthy stuff in there and these energy balls don’t disappoint. We especially love the turmeric kick in there (turmeric being great for us as its anti inflammatory and packed with anti-oxidents). Try them out and make substitutions for anything you like/don’t like or simple just have lying around your cupboards. (See ours)

ENERGY BALLS RECIPE :

  • 70g of pumpkin seeds
  • 20g puffed rice or puffed quinoa
  • 50g whole almonds (we used any nuts we had lying around)
  • 80g Medjool dates (we used dried figs)
  • 1cm piece of fresh turmeric or 1/2 teaspoon of ground turmeric
  • 1/2 teaspoon ground cinnamon
  • 1 heaped teaspoon of quality cocoa powder (we used raw cacao)
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon manuka honey
  • 1 orange

METHOD :

Blitz the nuts, seeds, puffed rice or quinoa in a food processor until finely chopped. Add the dates, spices and cocoa and blitz again.

Add the honey, orange and vanilla, scraping the sides until the mixture starts to form a ball in the food processor.

With wet hands roll into little balls and the roll the balls in either blitz seeds or raw cacao.

They’ll keep for up to 2 weeks in an airtight container.

ENJOY! x

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Excited about herbs…

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We’re getting a little excited.

Now if you erase the recent gale force winds from your mind, there is definitely a little hint of Spring in the air, don’t you think? A little bit of blossom on the trees, a few daffs popping up here and there and if the above pics are anything to go by then we’d say we’re on the home straight..yay! Our surroundings are starting to gently change colour at this time of year and spring into life with brilliant fresh green everywhere. And it got us thinking a little green fingered and especially about the wonderful world of herbs.

Herbs and essential oils have been used for centuries for health benefits, and we thought we’d share some of our favourite uses for them but really we’re just scratching the surface. Enjoy exploring!

ALTHOUGH HERBS AND OILS ARE ALL NATURAL YOU SHOULD USE WITH CAUTION ESPECIALLY IF YOU ARE PREGNANT OR ON OTHER MEDICATION. CONSULT YOUR MEDICAL PROFESSIONAL BEFORE USING.

On our retreats essential oils are used in abundance to create the right mood and vibe for classes, relaxation and massage. We burn them in oil burners, sprinkle them on our guests pillows and add to our home made products in our goodie bags. There are so many different ways to use herbs and oils, here’s a few of our favs….

For getting a better nights kip. Lavender is known for its super calming and relaxing properties. Its can help to relieve stress and anxiety. We like to add some drops of the essential oil to our bath and pillow but you could also fill an eye bag with some dried lavender and pop it on for a nice deep sleep.

For cleaning and sanitizing your home. Tea tree oil is not only great for your skin it offers antibacterial, antiseptic and anti fungal properties which makes it great for cleaning! Add a few drops with some water for a home made spray disinfectant.

For easing anxiety and when you’re feeling blue. Recent clinical and laboratory research has determined that chamomile is not only relaxing, but it can significantly decrease anxiety and even fight depression. We like to drink this in a tea and you could even try growing it from seed in your garden or balcony.  http://www.herbexpert.co.uk/growingchamomile.html

For an all round super health boost. Pick young nettle leaves (yes the ones that can be found on your garden!) before they flower, add to a cafetière and pour over boiling water. Allow to infuse and drink. Nettles are known for so many amazing health benefits but to lists a few – rid the body of toxins, ease digestion, ease arthritis and muscles aches, helps ezema, asthma and hay fever! Some more things to do with your nettles.

 

 

 

 

Homemade honey and lemon face mask.

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Morning! A gorgeous and CHILLY morning here in London. I so almost made it out for a run this morning but when the weather is nippy like this every bone in my body is saying, get warm, have tea, eat stew. So this morning I LISTENED. The weather can have such a big impact on our mood after all we are part of nature and as humans this is the time of year to hunker down, retreat and store our energy, so if you’re feeling a little affected by the weather and the general time of year then know that this is NORMAL! Hence why we love retreating in January so much.

On today’s post – with just 3 DAYS TO GO until our retreat this weekend we are well and truly getting organised! We’re off to the lovely Brooklands Barn in Arundel, West Sussex. This venue is the perfect antidote to this cold weather its filled with cosy snugs lit by open fires, a heated swimming pool, and a newly installed log cabin sauna which you can indulge in between massages, walking, Pilates, knitting and relaxation.

If you’ve joined us on a weekend retreat before then you’ll know well of our signature goodie bags. Which I have to say we pride ourselves on. We put a lot of effort into  making sure our guest feel loved and have everything they need to truly TUNEOUT. Without giving too much a way, this year amongst lots of other things we’ve made some homemade face masks. There’s tons of different recipes out there but we loved this one for its truly indulgent feel and smell! Good enough to eat quite literally. And you can feel smug in the knowledge that there’s absolutely no nasties in there and if you’re working towards living a life of less stress then that counts for what you put on and in your body, right down to your beauty products and household cleaners.

So here’s the recipe and some of the amazing benefits to your skin (always try a patch test first)

honeyandlemonmask

Honey and Lemon face mask

(Makes 1 portion)

  • 1 tablespoon of organic honey – moisturising, calming, antibacterial, full of anti-oxidants
  • 1 teaspoon of sugar – used for ex-foliating and the removal of dead skin
  • 1/2 teaspoon of cinnamon – can plump the skin and make you look younger
  • Juice of 1/2 lemon – acts a natural skin peel, brightens the skin
  • 1 tablespoon of organic almond oil- helps remove dark circles and extra moisturising

Mix and indulge (hopefully in a steaming hit bath!)

The best time for new beginnings is now

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First of all. Happy new Year!  By now you’ll most likely be well and truly settled back into work and daily routines post Christmas, and for us too.  We’ve had a lovely long break, Katherine is about to return from an amazing trip to New Zealand, and I’m ready and raring to go as January is one of our busiest months. We’ve got our weekend retreat at the end of the month to the lovely Arundel which is now fully booked. We’ll be going again in May if you missed out on this one, all the details can be found here. And of course our weekly classes are bursting with enthusiastic folks getting fit and healthy post Christmas.

So back to this year’s first post! We’re a little over resolutions these days, and instead we’re all about taking up new stuff rather than cutting it out. Trying for a more balanced approached to January with more achievable outcomes.

There’s a few little things we like to do at this time of year to enter the New Year on a positive note. So here’s just 3 things you could have a think about whilst moving gently into 2016….

  • I N T E N T .  Its never too late to set some clear and simple intentions for your year (or life!) ahead. Take a little time to think about where you want to be or what you would like to achieve in your year ahead. It might just be 1 thing that you’d like to do or have wanted to do for some time. Learn to dance, plan a family holiday, do some work to the house, walk to work. Whatever it is just choose ONE for the whole year. Much more achievable this way. Write it in a place that you see it everyday – on the fridge, bathroom mirror, post it note on your computer. This little reminder will allow you to take steps towards it through your decisions and behaviours.
  • R E C O N N E C T .  With a glut of new fitness DVD’s and fads at this time of year it can be overwhelming knowing what to do to get fit! But recent research has shown that going for a brisk 30 minute or longer walk can be more effective than going to the gym. PLUS connecting with nature can have huge phycological benefits so its a win win. Use this time to think about your intentions for the year. We’re loving the Time Out Country walks book at this time of year.
  • B U I L D  A  T R I B E . (face to face) We recently blogged about how to use technology in a more balanced way. Too much technology use and little face to face connection with people can leave us with feeling of loneliness and unconnectedness. Once you have set your intentions for the year think about the tribe of friends and family that might help and support you. Also where could you support your friends and family more. Maybe some friendships with come to an end and maybe on your way new friendships will be created, but know that the people your surround yourself with get you and support you fully.

We wish you well for 2016…

L & K x

How To Tune Out….from technology.

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Over the weekend we ran the second of our ‘Half day Urban Retreats’ in Walthamstow, London.  It was a lovely afternoon of Pilates, craft and relaxation. And craft we did, making these amazing macrame plant holders, plus there’s always a little tea and cake thrown in there, of course! It was so good to get making and creating with our hands, highlighting the amazing therapeutic benefits of crafting and its an important reminder of why we should all take time to tuneout of our busy schedules and more specifically, technology.

Because technology is EVERYWHERE! Just take a look around on your morning commute. Its rare these days to find anyone that doesn’t own a laptop, tablet or smart phone. Its true that technology is helping us to feel more connected than ever before. It allows us to easily stay in touch with family, friends and colleagues and for us as a new, small business it plays an important part of our marketing strategies! BUT studies are starting to show the link between too much time with technology and negative impacts on our health. We’re talking poorer sleep patterns, muscular pain, depression, social anxiety, and addictive behavior are starting to surface. So in our work obsessed culture we’re encouraging you to take some time to look at how you have integrated technology into your life and is it too much?

Taking time off can allow us to reconnect with ourselves, re charge (excuse the pun!) and lead fuller, happier lives. Give these a go…

  • Notice the impact of too much time spent on technology and your physical body. If your day is spent at a desk then know that this will have an impact on your body. Practice Yoga and Pilates to stretch, re balance and help to correct poor posture by strengthening core muscles.
  • Try to balance your day out if your job requires you spending long hours in front of the screen. It might sound obvious but schedule in breaks from the screen, take a walk on your lunch break, and try to keep some movement in your body through out the day even if that’s a few neck and shoulder rolls.
  • Re connect with people face to face. In our text and email worlds are we loosing the ability and confidence to communicate properly with people face to face. Not only will the other person appreciate you taking your phone off the table, listening properly and turning your phone to silent, but you’ll feel much better for it too!
  • Unless you’re waiting for an important call why not turn your phone to silent. Do calls really need to be answered instantly?
  • Schedule in time in the day for answering emails and calls. Again it boils down to whether people that are connecting with you need an instant answer.
  • Ban the TV for a night. What could you do with an evening of no TV at home…craft, have a bath, cook, have some friends round, visit a neighbour.
  • Put pen to paper. Its good to be aware of our paper consumption, but nothing beats getting a hand written letter or card. Take 5 minutes to send a little note to someone you love or you haven’t spoken to for a while. It will probably make their day.
  • Turn technology off for bed. Technology is SUPER stimulating and could be affecting you getting a good nights kip. Try no technology before bedtime rule and if you need more help getting to sleep check out our guide…
  • Take holidays. Taking time off should be seen as a valuable part of our lives that helps us to re connect and open up creativity, not an opportunity to re fresh and be a better worker. Savour these moments they will be the ones you remember the most.

Thanks to all that came along on Sunday. Looking forward to more of these next year. Join our mailing list to be the first to know. Plus if you love our plant holders but don’t have the to make one then you can now buy them at our SHOP.

Enjoy your technology free time!

L and K x

 

 

Autumn smoothie

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We’re a little obsessed with the Autumn colours at the moment which was the inspiration for this smoothie! Its a powerful one with tons of goodness in it. We’ve used the juicer AND the blender so a little washing up to do, but you could just take out the sweet potatoes and whizz up the rest in a powerful blender.

Juice the following :

  • 2 apples
  • 3 beetroots
  • 1 sweet potato
  • a handful of red grapes
  • a handful of cherry tomatoes

Put the juice into the blender and add the following :

  • a large handful of your favourite berries
  • 1 banana
  • a glass of almond milk
  • a sprinkling of bee pollen

Enjoy! x

Ready. Set. Craft.

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leaves

Autumn is in full swing and isn’t she beautiful!! The combination of sunny weather and gorgeous colours of the trees are getting us right in the mood for Autumn. And in preparation for our Urban Day retreat in Walthamstow, we’ve been  been getting our craft on and making some samples of the macrame plant holders, which we will be making on the day…which I have to say are looking amazing dotted around my house now!!  I guess this would be a good point to mention why we add a crafting element to our weekend and day retreats. We feel that adding something fun and crafty, that gets you using your mind and body in a creative way is not only incredibly satisfying and useful  we think, it plays an important role in the tuning out process. Its completely optional on our weekends retreats, but its great fun if you do. You learn a new skill and take something home that can be gifted or kept as a memory in your home of your time with us. You never know, perhaps you’ll find a new passion along the way…

Onto today’s post. Did we hear someone mention Christmas?? Its true, its just around the corner and it got us thinking…GIFTS! Nothing beats a homemade gift. If you’re short on time then there’s loads of options that don’t take so long (scrubs, flavoured booze, fudge) and most of these are really cheap to make too! Much quicker and easier than that mad dash around the shops buying stuff for your loved ones that they don’t even like! So here’s our round up of our favourite homemade gifts for this year. Click for the links for how to make and yes family/friends you can expect these in your stockings this year!

So our top 10 homemade gifts to get cracking on with are…

terrariums1. HOMEMADE TERRARIUM

IMG_61972. PLANT HOLDERS.

finishedscrub3. HOMEMADE SUGAR SCRUB.

tye-dyesocks4. TYE DYE SOCKS.

b1d5da0a46a7f691e66e6eb4b21f122a5. CHOCOLATE SLABS.

bathfizzes6. BATH FIZZES.

4c7da117cca52cf21ee2aac4e3c5d0e07. FLAVOURED BOOZE.

lemon_curd_68499_16x98. LEMON CURD.

woolyhat9. KNITTED WOOLY HATS.

candles10. HOMEMADE CANDLES.

IMG_5033(Squeezing in a last one..) 11. FUDGE, TRUFFLES and OTHER TREATS!

Our favourite nourishing soups for Autumn.

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The weather is treating us kindly this week so we’re making the most of the last rays of sunshine and getting out at every opportunity! But you can feel the cooler snap in the wind and its making us get ready for a little hibernation, roaring fires, crispy leaves and cosy homemade soups. We’re slightly obsessed with the Hemsley+Hemsley cook book at the moment, and we’re reminded how good a bone broth is for us. It really should be the basis of every soup you make and its surprisingly simple and cheap to make. Bone broth is so good for us as the bones are super rich in proteins and minerals. It supports detoxification and digestive health and is an all round winner when it comes to health and well being.

HOW TO MAKE BONE BROTH.

  • Reserve the carcass from your roast chicken (preferably organic) or ask your local butcher for a load of bones and carcasses.
  • Chuck in a pot with any leftover veg, use up your ends and unwanted parts or anything you’ve got lying around in the fridge. Onions, leeks, carrots, celery.
  • Add a  bunch of herbs plus a lemon cut in half.
  • Cover with water and cook for at least 6 hours for chicken and even up to 12.
  • Use in the below recipes in place of stock cubes or freeze in batches for use later.

OUR FAVOURITE NOURISHING SOUPS FOR AUTUMN.

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‘REDEEMING GREEN SOUP WITH LEMON AND CAYENNE’ from Cookie & Kate

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‘LENTIL, TOMATO AND SPINACH SOUP’ from Jamie Oliver

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‘RESTORATIVE CHICKEN SOUP’ from Hemsley + Hemsley

Why everyone should try retreating…

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This time 2 weeks ago myself and Katherine took ourselves on a weekend Yoga retreat. What a treat! We figured, how can we preach why its so good to go on a retreat if we don’t sample it ourselves, right? It was great to be on the other side of hosting and be hosted for a change. And our hosts did not disappoint. We went to, of course relax and restore after a busy summer but the weekend also offered up lots of inspiration plus we got to check out some exciting new venues for the Tune Out Retreats on the way, more on that another time.  It really set in stone for us why everyone needs a little retreating in there lives for time to time. It doesn’t have to be for a long time, expensive or luxurious. There are so many different types of retreats out there these days its really about finding something that suits your budget, time, and what you want out of it. Watch out for those ‘retreat’ labels which could end up costing thousands…a retreat could be a simple as taking a day off and turning your phone off.

So whilst we’re still daydreaming about our weekend and trying to hang on to the retreat feeling, we thought it would be a good time put down on paper why we went and why we’ll be  giving ourselves a retreat again next year. For sure!

You reconnect with your body. When you spend a weekend tuning into your body, different things can come up, some things feel easier and maybe some things feel harder. But you get an over all sense of connection to your body and your feelings when all the other ‘stuff’ is stripped away and that can feel pretty empowering.

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You get to sit still. Can you honestly say you still and do nothing at any point in your day? (Not when your sleeping?!) Being on a retreat, in whatever version you choose, allows you to have the opportunity to do that. Whether its in one of the relaxation sessions, curled up on a sofa with a book, or taking in the gorgeous view for a moment. In a world that you get praised for doing more stuff in less time, its not often that we are forced to do nothing and its feels great!

You get to be creative.  Being creative isn’t just being arty or good at making stuff. Change inspires creativity in lots of ways and retreats can offer up a whole load of new things to try out. Maybe a new Pilates exercise or Yoga posture or eating different foods or getting a little craft on. We kind of got addicted to the colouring in books on our retreat, inspired by Anna’s love of them, we were able to colour as we wished in our free time, and we got hooked!

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Someone takes care of YOU for a change. Not having to think about what we were eating for more than 2 whole days and being greeted at every meal with wholesome, hearty, healthy food was such a treat. Knowing that you’re nourishing our bodies feels good but when its someone else doing the thinking and cooking for you, then that’s a real treat!

You get to be someone else for a little while. We all have roles to play and schedules to follow in our day to day. Those things are stripped away on a retreat, if only for a short time, and you have the choice to spend your weekend how you like. You can either fully engaged with the group and surroundings and do all the activities OR you can retreat to a corner with a book, go for a walk and/or be on your own. No questions asked.

 

Thank you so much to our lovely hosts Anna and Monique. You can check out their  super Yoga retreats here.

xx

 

Autumn is coming…are you ready?

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Its true! Its on its way. How you feeling about that? Personally, we’re suckers for a season change, especially Autumn. Everyone comes back to their Pilates classes…yay, and we do love to get all organised in a back to school kind of way. But more seriously, the cold, wet and darker days can have a REAL impact on our health and well being. After all we are a part of nature ourselves and therefore we’re going to celebrate the turning of the seasons with a little tuneout guide to preparing for the Autumn.

Are you suffering from post summer burn out? Yep we’re feeling it too. Its great to enjoy the summer and lets face it, its pretty short lived in this country so we’ve got to make the most of it! But all those late summer nights, after work drinks and festivals can take their toll on our bodies leaving us needing a little pick me up. So here goes…

  • Be boring. In our ‘do it all‘ culture and constant updates on other peoples lives via our smart phones the pressure is always on to get more stuff done and be a better version of you. And that’s great, its always good to be inspired and strive to be your best but when taken to the extreme that can have the opposite effect on our health creating a bit of a multi tasking monster!!! So maybe for a little while could you try doing LESS stuff? It might just be a couple for days or even a week, until you feel less wired and more tuned in to YOU. Try eating simple, uncomplicated, clean foods, go out less, drink less, exercise slowly with some Yoga, Pilates or Tai Chi, finish work on time, turn your technology off, read and potter. And once doing so hopefully allowing some space not only in the body but mentally too for the start of a lovely new season…
  • Mix it up. Could you change your daily routine? We love doing this as its stimulates the brain, leaving us feeling revived and refreshed.

Could you…

  • Get to bed earlier. With the darker nights, we’re not going to feel bad about sneaking off to bed at 9:30pm. Nope. If you struggle with getting off to sleep you could try our recently posted ‘How to Tune Out…last thing at night’
  • If you’re getting to bed a little earlier, could you get up earlier in the morning? Try re-setting your alarm to allow for an extra 15 minutes, which might allow some time for the following – a 10 minute Headspace meditation. A morning stretch. A hot water and lemon. A mindful breakfast.
  • See sunlight. Whatever you’re day entails, try to get outside. In your lunch break or hopping off your commute a stop early and walking the rest of the way.
  • Make some plans. Sit down and think about who you’d like to see over the next few months, things you’d like to do and see. Life can move so fast sometimes we get caught up in the day to day and those special moments can pass us by. Catch up with some old friends, book a retreat (!) workshop or start a new project.
  • Bring your green inside. The garden might be on the turn but there’s still loads of homegrown veggies that you can plant up in your container garden just now. Or you could buy some indoor plants and help to detoxify the air with these species.
  • Mix up your midweek meals. Have you been eating the same things for a while? What about cooking some new recipes or checking out your local farmers market for some inspiration and the best fresh seasonal food.

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