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Say Aloha to active life! January has left us, and February is staring us in the face. How's your new active life coming along? This newsletter edition features three healthy lifestyle practitioners – Salina (tri-squaddie), Gloria (healthy eating and lifestyle coach) and Tunde (pilates instructor). Enjoy!

The Ironmen Cometh: Dominic Rohan-Gates

Swimming is not the forte of many triathletes. Dominic Rohan-Gates, a newcomer to competitive swimming, certainly doesn’t let that get in the way of his Ironman title. Rohan-Gates said, “I swam for the first time eight months before my first triathlon in 2012.” GLUE editor, Salina Christmas, speaks to Rohan-Gates. Read

GLO's healthy winter eating tips


Being part of the GLUE family, I want to share with you some of my healthy tips on eating well during the seasons, some green living at home, whether it be part of your daily routine or in the kitchen and keeping up with that hectic lifestyle by looking at using ORGANIC whole food ingredients, (non processed, mind you) which taste great. 

So January is behind us (YES, finally!!), but there's still February to come. If you have been fighting that cold or constant runny nose and finding it 'Ohh So Hard' to get rid of it all. Then why not try one or all of the tips below to up your energy and nutrients to help you through this damp and cold winter still upon us. 

1) Up the Water. Try 2 litres a day ideally from glass bottles. Yes, I know it's not easy for those who don't like the taste. But why not try adding 1/2 a juice of a lemon/lime to a glass of water. The bonus? It helps you to detox too. Think of it like this; by having more water in your system, you are in fact cleansing away impurities by flushing out your hard working kidney, liver and bowels, making it easier for them to keep up. Soon you will have glowing skin and helps your mind’s clarity too.

2) Make soup for dinner and bring it in for work the next lunch. A recipe I've been following and works a treat is: Take 2 or 3 vegetables you have from the fridge, for example, I like kale, courgette and onions. Pan fry in some coconut oil/butter until they are lightly browned. Season with salt and pepper, some of your favourite herbs - like coriander, parsley and oregano. Cover with water and simmer for 20-30mins. Pour into a blender and blend till smooth. Mix in a half to one tablespoon of Miso paste (full of bioavailable fermented goodness!) and blend thru quickly. There you have it! A warm bowl of goodness that is delicious.

3) Try eating more fruit. Ideally no more than 2 whole fruits a day can help you fight those sugar cravings and also keep you hydrated. Seasonal fruits at the moment include: blood oranges, clementines, kiwi fruit, oranges, passion fruit, pears, pineapple, pomegranate, rhubarb, satsumas, tangerines. What I like to do is add them to salads, stir fry dishes and stews, the possibilities there are endless really. Try stir-fried pork with pineapple, orange chicken casserole and beef salad with pomegranate just to name a few.

GLO’s Tip: 21 days make a habit Change is never easy, I hear you say, but try making one change at a time until it becomes your habit. Before you know it, this will be a daily part of your routine in no time.

About the author, Gloria Yip  
Originally from Sydney, Gloria is the Londoner’s healthy eating and lifestyle coach. She helps her clients to change their diet to get the body they want and to live more energetic and satisfied. See how she can guide you as well and write to her:

Pilates and Recovery


Recovering from injury can be hard and frustrating. According to pilates instructor Tunde Olayera, doing a series of gentle core-building exercise is a great way to maintain your fitness level.

“Doing Pilates is a great way to actively recover from any post-strenuous activity or injury. By using a series of precise Pilates exercises, joints and muscles are put through their full range of movement, gently rebuilding strength and flexibility. For people who engage in challenging sports or activities it’s important to maintain a strong core, which increases stability and efficient use of energy. I advice embracing Pilates as a lifestyle, the benefits are amazing!”  

You can attend Tunde’s classes at Grove Pilates Studio, where she teaches group mat-work classes, antenatal Pilates and private one-to-one sessions.

Tunde Olayera is also a fashion illustrator (See her wonderful artwork above). Read her advice on pilates for cyclists on GLUE.

Don't miss our next newsletter: Reviews, running shoes and fun active lifestyle ideas. 

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