More expert advice

A little inspiration can go a long way when it comes to getting fit and healthy. Here our ambassadors and John Lewis Partners share their tips for motivation.

Nutrition

Natasha Corrett, Nutrition Ambassador, Honestly Healthy
honestlyhealthy.com

Natasha Corrett of Honestly Healthy

We've teamed up with Natasha Corrett, founder of Honestly Healthy, to show you how to create quick, tasty and nutritious smoothies that will complement any lifestyle or diet.

A professional cook who trained at her father’s French restaurant, Le Boudin Blanc in London, Natasha founded Honestly Healthy in 2010 after discovering the benefits of an alkaline lifestyle. The author of three books, Natasha shares the recipes and tips that helped her achieve a healthier mind and body.

RED JUICE

This juice is such a
beautiful colour. It looks
good and does you good
– it’s packed with minerals
and vitamins. What better
way to start your day?
You can buy fresh
turmeric from local
Asian supermarkets
or online.

Philips HR1863/01 Viva Collection Juicer

Serves 1

160g raw beetroot · 250g carrots · 135g ripe tomatoes ·
4 radishes · 1 blood orange, peeled · 20g fresh turmeric
(if you can’t find fresh, blend in 1 tsp ground turmeric right at the end)

HANGOVER CURE

This cure is for the seriously hungover only. The wheatgrass or barley grass in this juice supports the liver in its detoxification process, while cucumber offers a super-alkaline base, rebalancing the body quickly. Chia is high in fibre and in essential fats to help remove the toxic waste from overindulgence.

Sage by Heston Blumenthal the Nutri Juicer

Serves 1

1 tsp wheatgrass or barley grass powder · handful of watercress, rinsed thoroughly and any wood stems removed · 1 apple, cored and chopped ·
½ cucumber · 240ml (8fl oz/1cup) filtered or alkaline water

FLAT TUMMY
GREEN JUICE

Fennel and celery are both excellent diuretic foods, helping the body get rid of any excess fluid. The apple is high in pectin and fibre, which ensures that food transit time through the gut is quick, encouraging a flat tummy. In addition, probiotics help to maintain a healthy population of good digestive bacteria in the large intestine.

Braun J300 Juicer

Serves 1

1 bulb fennel · 3 sticks of celery, near the heart rather than outer stems · 1 apple · 250ml (8 ½ fl oz/ generous 1 cup) steaming water from cooking asparagus or globe artichokes (never throw away this water as it is highly alkalising) · 1 sachet of probiotic powder (optional)

FRESH GREEN
SMOOTHIE  

This smoothie is great as
its fast, easy to make and
will complement any
diet or lifestyle. You
can change the fruit
to whatever you like
and add extra ingredients
as you wish to. 

NutriBullet

Serves 2

1 ripe pear, cored and chopped · 1 bunch of kale · sprig of mint · 250ml (8fl oz/1 cup) purified or filtered water · 250ml (8fl oz/1 cup) apple juice


Honestly Healthy Cleanse
by Natasha Corrett


Honestly Healthy For Life:Healthy Alternatives for Everyday Eating by Natasha Corrett and Vicki Edgson.


Honestly Healthy For Life:Healthy Alternatives for Everyday Eating by Natasha Corrett and Vicki Edgson.


Honestly Healthy: Eat with your body
in mind, the alkaline way
by Natasha Corrett and Vicki Edgson

For more recipes, order natasha%27s book
Yoga
Yoga Ambassador

WHAT DOES YOGA MEAN TO YOU?

Yoga to me is a holistic answer to my feeling of health and wellbeing. I feel balanced, calm, strong, empowered and liberated. It’s something I enjoy sharing with others and it has helped me to appreciate the small things in life, as well as helping me to focus on what I want.

WHAT, WHERE AND WHO MAKES YOU HAPPY?

WHAT:
I don’t spend much on make-up or facials but having a massage is my one luxury.
WHERE: A beach town in the South of France called Le Lavandou where I’ve spent every summer of my life. I learned to swim on the local beach and now it’s where I practice my downward dog.
WHO: Friends.What does 'Live Better' mean to you?A variety of activity, giving it your all, some spontaneity and trying something new every now and again.

NATASHA PERKINS
YOGA AMBASSADOR
MYHEALTHYLITTLEWORLD.COM

Be your own inspiration
Louisa Koussertari
manuka-active-seamless-cropped-capri-pants-black-blue gaiam-premium-yoga-mat-purple gaiam-no-slip-yoga-socks-one-size-black-pink

WHAT'S GOING TO BE BIG IN THE WORLD OF YOGA FOR 2015?

Yoga Boxing is big in New York and LA and is starting to make an appearance here in the UK. I think Power Yoga will continue to be successful here as well. And Restorative Yoga will become more popular as people realise the importance of recovery after high intensity training.

WHAT ARE YOUR GYM BAG ESSENTIALS?

A bright sports bra, Sweaty Betty harem pants, Tiger Balm to help clear my airways, a big bottle of water and a warm jumper to wear after my workout.

Swimming
Swimming

WHY IS SWIMMING A GOOD ALL-ROUND WORKOUT?

Swimming is such a great full-body workout because you are engaging every muscle in your body. Learning to breathe properly while you swim will make your lungs bigger too, so it will help you in other types of exercise.

WHAT FITNESS APPS DO YOU USE?

I love the new iOS 8 fitness app on my iPhone. It's a great way to keep track of my resting heart rate and how much I sleep. The Speedo Fit app is brilliant too as you can monitor your training in the pool. The how-to videos are really helpful if you’re trying to improve your technique.

WHAT BLOGGERS OR SOCIAL ACCOUNTS DO YOU FOLLOW?

I'm a huge fan of Poppy Dinsey and enjoy seeing what outfits she and her followers are wearing. I also follow a lot of my fellow Olympians, like Jessica Ennis-Hill.

KERI-ANNE PAYNE
SWIMMING AMBASSADOR

When you think about quitting, remember why you started
Camilla Rowe, Swim ambassador
garmin-swim-watch speedo-aqua-beat-2-0-underwater-mp3-player-4gb-green speedo-endurance-medalist-swimsuit

‘LIVE BETTER’ – WHAT DOES THAT MEAN TO YOU?

Living better means being healthy and having fun! If you enjoy going to the gym or to the pool it becomes so much easier to get fit.

ARE THERE ANY NEW SWIMMING OR POOL-BASED WORKOUTS THAT ARE GOING TO BE BIG FOR 2015?

2015 is going to be big for open water swimming. I’ve spoken to a lot of people recently who have said they want to challenge themselves so have decided to try open water swimming. It's going to be huge for me too as I will be racing close to 110000 metres before next July. Bring on the open water adventures!

Running
Anya Lahiri - Running Ambassador

HOW CAN I INCREASE THE STEPS I TAKE EACH DAY?

If you're struggling to be active, try to increase your steps each day by walking instead of driving. Take the stairs instead of the lift and at lunch take yourself for a walk with your food rather than sitting at your desk to eat it. If you are looking to up your fitness levels, sign up for a fitness class or dance class. Working out in a group environment will encourage you to come back.

WHAT
DO YOU THINK ABOUT WHILE YOU'RE RUNNING?

Running is my meditation. I am terrible at switching off and running helps me to do this, clearing my mind of any negativity.

HOW CAN I BUILD UP MY STAMINA?

Never over pace yourself, start small and build slowly so you don't frighten yourself off exercise. For complete exercise novices make sure you warm up with a 10-15 minute fast walk or jog. Then try running for 1 minute and walking for 2 minutes to bring your heart rate down. Repeat this 8 times. Once your body feels comfortable you can begin to reduce your recovery time.

ANYA LAHIRI
RUNNING AMBASSADOR

It%27s not about being good at something, it%27s about being good to yourself
James Moles - Running ambassdor
nike-reflective-element-half-zip-running-top nike-epic-printed-running-tights-black-white tomtom-runner-cardio-watch-with-heart-rate-monitor

WHAT RUNNING APPS DO YOU USE?

I always use my Nike+ Running app, which charts everything you need to know including calories, distance, time, pace and your route. You can also share your run with your friends and the community which is a great way of getting support.

WHAT DOES 'LIVE BETTER' MEAN TO YOU?

Living better and being active is not just about the physical and health benefits, it has to be fun and challenging too. I have to feel a sense of both physical and mental achievement after my workouts otherwise I don't see the point.

Fitness training

WHAT DO YOU THINK ABOUT WHILE YOU'RE TRAINING?

Training is an incredible way to burn off stress. If I’ve had a bad day or have a pile of work at home and can’t get my brain to figure out where to begin, I know that a run will sort me out.

HOW CAN I BUILD UP MY STAMINA?

Building up stamina is all about believing you can do it. Start slow, it’s usually your breathing technique that holds you back. Walk to warm up, jog with long strides and then go back to a fast walk if you lose your breath. Aim for 30 minutes to begin with and just concentrate on inhaling and exhaling. Hold your head high, keep your shoulders relaxed and chest out - give those lungs a chance to fill up.

WHAT SONGS INSPIRE YOU WHILE YOU'RE TRAINING?

I’m a bit like a pug and struggle to breathe through my nose, so I use music to calm me down. My parents brought me up on 60s music and Pink Floyd normally gets me calm enough to push for another mile. I have also been known to listen to The 1975, ACDC, One Direction and even the Baywatch theme tune. I like a mix..

CARLY ROWENA
TRAINING AMBASSADOR

1 hour workout is 4% of your day
garmin-vivosmart-activity-tracker adidas-capri-ultimate-fit-three-quarter-tights-black adidas-studio-power-core-tee

WHAT BLOGGERS AND SOCIAL ACCOUNTS DO YOU FOLLOW?

I adore the Tone It Up girls. And Zanna Van Dijk. I love her approach to fitness and, like me, she’s more than happy to show that athletes also indulge. I don’t want people to think you have to live on lettuce to look good.

‘LIVE BETTER’ – WHAT DOES THAT MEAN TO YOU?

Having a body that can do whatever I ask of it and eat whatever I desire.

Louisa
Partner yoga ambassador

Five years ago I was going through a stressful time and discovered yoga. The mental focus, meditation, breath engagement and postures had a really positive and profound effect on me. Now I practice daily and use yoga to maintain an overall physical and spiritual strength and wellbeing. I believe in the benefits of this practice and want to share them with others so I’m training to be an Ashtanga teacher. I’m also a firm believer that a clear mind and diet are key to a long, healthy and happy life and I love learning about how to incorporate superfoods in to my diet.

Top tips:

1. Start the day with yoga. Even if it’s only for ten minutes it will engage you mentally, help you focus and potentially detoxify your organs through deep twists and stretches.

2. A simple cup of hot water with lemon in the morning is so hydrating and cleansing – I have at least two every day.

3. Having a Greek background has meant that I’ve grown up living off of olive oil and I use it in all of my cooking.

4. Running outside in the sunshine (British weather allowing) is very freeing and calming and allows me to escape a hectic day.

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James
Partner running ambassador

I started running when I was 15, and ran for my school, before stopping for a number of years in my 20s. As I turned 30, I started to use the treadmill at the gym to get back into running, increasing my pace all the time.

I then joined a running club where I began to learn how a sports watch could improve my pacing, how getting the right trainers could improve my gait and even how the right socks could improve my performance. I entered my first half marathon 5 years ago and my first full marathon in 2010 in Munich. My time was 2 hours 55 minutes. Since then, I’ve improved my fitness levels and improved my diet. Last year, I did both Manchester and London marathons on consecutive weekends in 2 hours 41 minutes.

I’m now on the committee of my club and have taken coaching qualifications to help others with technique and training. I help as a volunteer with new runners, aiding their motivation to keep going.

My biggest motivation comes from my iPod – just getting out in the fresh air and keeping fit and healthy spurs me on. I always feel my energy levels rise as I exercise. Hitting a personal best serves as pretty good motivation too. And it’s always satisfying to see someone you’ve helped finish their first race.

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Camilla
Partner swimming ambassador

I’ve always enjoyed swimming outside and in the sea. I have a caravan in Pembrokeshire, Wales and I swim all months of the year - swimming in cold water makes me feel so alive.

Two years ago I discovered Kenwood Ladies Pond on Hampstead Heath and started swimming weekly with a group of women. My first swim was in 3°C cold water in March and I fell in love with the experience. I’d finally found somewhere where I could swim outside in London. Since then the group has swum down the Thames, in the Lake District and in Lakes in Snowdonia. It’s a sociable and very inclusive sport as you can swim at any age and at different speeds.

I swim weekly at the ponds and have also started swimming at Parliament Hill Lido before I head to work. It’s an amazing way to keep fit and it clears my mind ready for the day ahead. I have a busy job and two growing sons and always feel energised and positive once I’ve been for a swim outside.

Top tips:

1. Find something you love doing and then exercising is never a chore.

2. Exercising with a group can help motivate you to do more and push yourself even further.

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Emily
Partner fitness training ambassador

I find it hard to exercise and stay motivated when I'm working long hours and with a wedding fast-approaching. I’ve dabbled in Bikram Yoga, 5K runs and spinning but I decided a personal trainer was the way to go. It’s harder to talk yourself out of it or cancel. After the first month of training each Saturday morning – a mix of boxing, weights, circuits and cardio - I felt so much better.

I sometimes suffer from back and neck pain, which went away with regular exercise. I felt less tired and had more energy. After 6 months of training my metabolism benefitted and without drastically changing my diet I lost 6Ibs.

Top tips:

1. I love shopping and I’m in to fashion, so having a great kit makes me feel good about exercising. I love my neon Nike Free training shoes.

2. A skipping rope is a great fat burner, start with 4 x 1min stints.

3. Be realistic and don’t weigh yourself too much. When I went for my final wedding dress fitting 6lbs equalled nearly 10 inches from my hips, waist and bust.

4. Try your chosen activity for at least 30 days. Your body takes a while to get used to a new habit but that is enough time to start feeling good, which will spur you on.

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Nutrition

Yoga

Fitness