Smoothie Saturday: 07 September


Green green goody smoothie!

This week it’s anything green that went into the blender, and I’ve had this a few times this week in preparation for my half marathon tomorrow, give me your verdict.

Soya milk
Vitamin powder
Apple juice
Flax seeds

Love and light. xx


Make that call


How many times have you put off making an awkward phone call? I can tell you, I’ve done it too many times to count. I don’t call many people, and when I do it is with purpose. There are a very small number of people that I feel I can call regularly, with the increase in messenger apps, this has made things easier for everyone to not have to make many calls too.

So when I was pulled up on this last week, I was put of the defensive. The conversation that unfolded where I was told to call that person more. Then I thought, “but hold on, while I don’t call you … You don’t call me either”. I haven’t felt for a long time that I could pick up the home to call them based on how our relationship as friends has been, and their job means they’re very busy. I am the type of person that would hate to think I was bothering someone when they are so busy, so sending a message to let them know I’m thinking of them. Trying to keep communication channels open for me was a better option than nothing at all, especially as I felt/feel like it was a little more one sided.

It got me on a chain of thought that has me thinking that I should make more of an effort to make more meaningful contact with my friends. The art of conversation has been lost to social media, which is not a good thing at all. While I don’t like spending hours talking on my mobile, I do appreciate conversation.

So this week, I will endeavour to make a few meaningful phone calls to a small handful of people and just connect properly. It may even include the catalyst for this post.

Smoothie Saturday: 31 August 2013


Greetings and salutations! I hope you enjoyed last week’s rum punch recipe, I certainly had enough of everyone’s in my Mas band last weekend even if you didn’t.

This week I’m full of Carnival Tabanca, so I made a smoothie this week with an influence of the Caribbean. Coconut milk favoured heavily. Hopefully you like it as much as I did.

Coconut milk
Chia seeds
Vitamin powder
(Not in the photo) watermelon and mango

Enjoy your weekend! Love and light. x



Angel Dee Review: Integra


As a former sprinter turned distance runner, I’ve always been taught to look at where injuries are and treat those at the source, so I was very intrigued after reading through Integra’s website and the concept of Muscle Activation Technique (MAT) as it turned what I knew on its head. I headed down to Integra’s space I’m the heart of London’s Brick Lane to meet with the Founder of Integra, Michael Goulden who put me through my paces in what was a very thorough consultation.

MAT is a concept from an American programme and Michael is one of a very few professionals in Europe who hold the qualification of Master Level Specialist in the Muscle Activation Technique. MAT is a biochemically based manual therapy that prepares the body for exercise which ensures the body works more efficiently reducing injury risk and increases recovery time and performance.

Pain in fitness is usually seen as a place to stop and rest, which is fine, but Michael explained that by looking at the muscles and their inhibition when something is wrong (which results in us feeling pain) and looking at that in connection with the Central Nervous System (your brain, powerhouse for the muscular, endocrine, immune and digestion systems), it will point to the imbalances of the joints and muscles usually found elsewhere before working on activating the muscles which have “shut down” causing the inhibition. Pain essentially is a protective mechanism that the brain places on the body to get us to stop. We went through my weekly activity and diary of races coming up as well as lifestyle.
I currently have issues with my left hamstring, so we went through a series of resistance tests to look deeper into the cause. Michael made the point of reminding me to think about why that was; yes, it was due to exercise, but I was to look at why there was pain there in the first place.

Integra’s space is very well laid out and offers a room for examination and an open gym area.


After a very thorough examination looking at muscle strengths and weaknesses, Michael pointed out my flexibility was very good, considering I run long distances my feet and knees were in a very good place and as an athlete, in fact I had sprinters feet. He noted I should look more at my left hip and part of my glute as that’s where my weaknesses were and not in the hamstring where I feel the tightness. Michael also dispelled the myth about the illustrious IT Band that is the bain of a lot of runners lives. The ITB cannot stretch, so when we feel the pain in that area, it is usually indicative of issues in the muscles usually in the thighs hips or glutes, so foam rolling may not always be the best solution. (At this point, I should add my mind: blown).

This is definitely something I would like to look more into as I continue my Personal Trainer studies, for my personal knowledge about my own body and how it operates as an athlete.

Integra have a “Injury Prevention for Runners” workshop coming up on Saturday 7th September which I would highly recommend for anyone who is a runner or wants to start running. For further information on the workshop click here.

Integra also offer Personal and Group Training. For more information on this and their Muscle Activation Technique consultations, you can find details on Integra’s website.


Smoothie Saturday: Notting Hill Carnival Weekend!


Being of Bajan and Guyanese descent, this is the most anticipated weekend of the year for me as millions descend onto the streets of West London to get on bad for Notting Hill Carnival.

Because of this today’s recipe is not for a smoothie, but for a rum cocktail for you to enjoy over the course of the weekend. Usual services will resume next week.

The rhyme to remember when making a run cocktail is as follows:

One of sour, two of sweet, three of strong and four of weak.

Sour: bitters, lime juice and nutmeg
Sweet: grenadine
Strong: Mount Gay rum
Weak: pineapple juice



Be Happy!


Today’s post is very straight forward: Do something today that makes you happy.

Today is the first day since leaving my job and I am doing the following:

1. Meeting a lovely friend of mine I haven’t seen in such a long time.
2. Having a massage.
3. Spending time in my secret place where I go to meditate/read/do nothing.

Even if you are working or are busy today, take ten minutes to do something that makes you happy today, you deserve it.

Before I go, here’s something I was told recently by someone I adore which I don’t hear often/ever and I am passing this onto you reading this post.

“You are worthy”.

Love and light xx


Smoothie Saturday: 16 August 2013


Two recipes today. Enjoy!!

Soy milk
Chia seeds
Vitamin powder
Manuka honey

And the second recipe:

Coconut milk
Vitamin powder
Vanilla pod


Moving on


Last week I spoke to you about ‘Cleaning House’, today’s post is all about moving on.

“There’s no need for us to be held back by the past or how things have been so far. The important thing is what seeds we are sowing now for the future”.

– Daisaku Ikeda

It can be difficult at times to move on from bad/traumatic experiences, but it is necessary to do so in order to grow as a person. It isn’t always as simple as ‘letting’ go or to forget those experiences, but that is where taking some time to mourn the bad moment and dealing with it first in order to use it as a learning point and move on from it comes into play. This can take the form of therapy, talking to friends/family etc., meditation etc. As long as it’s a healthy way to deal with the problem, then do it!

Take some time out of the day today to reflect on how far you have come in situations where at the time you thought that you were never going to see an end to your suffering. Now remind yourself how grateful you are for that situation making you stronger and use that as a focal point whenever you’re having a tough time.

Enjoy your Monday, Love and light x


Smoothie Saturday: 10 August 2013

With all the thicker recipes, I fancied a change last week and made a juice that was weird and wonderful at the same time. I love ginger and my go to juice is the well known carrot and ginger, but with no carrots and no time to go to the shop, I made this from the fridge contents and was pleasantly surprised.

I have made this since with a little soya milk and coyo yoghurt to thicken slightly.

Lime juice

Love and light. x


No Summer Bodies around here


As the Summer/holiday season is underway you’d be hard pressed not to find a magazine that doesn’t encourage you to “get that Summer body” you’ve always wanted. But what happens when the tan fades and you’re sat at your desk reminiscing about the wild weekend you had with Julio while you and your girlfriends were away in Corsica? Does the work of starving yourself since April and going to every body blast class fall at the wayside until the following April? Was that constant feeling of hunger even worth it? I’m guessing not.

The motivation to be fitter and healthier should be a motivation and that would then ripple out to wanting that all year round. This doesn’t mean constant starvation, feeling unhappy or any unhealthy patterns as a lot of these seasonal plans tend to be, as weight loss in a short space of time is usually just that.

Make this Summer season the start of you leaving behind the Summer body and taking on a healthy attitude to your mind and body which is for life.