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  • Welcome to Simone Olivia

    I have been interested in clean eating and creating healthy recipes for as long as I can remember. After lots of questions from friends and family I finally decided to make my own little space on the internet.

    Welcome to Simone Olivia; I'm so very glad you stopped by.

    I started this blog as a way to highlight some of the problems I face with gluten and the ways in which I try to keep my lifestyle healthy. I have a background in nutritional therapy and I believe that we all face the same struggles with today's heavily processed food products.

    I started to "eat clean" three years ago, and noticed the increase in my energy levels and my happiness almost immediately. I know that there is a direct connection between the food I eat and the way I feel. I want to share what I have learned and give you some ideas for a more healthy and happy you.

    So please, take a look around and let's explore some ideas for a healthy lifestyle together.

    xSimone

I am not a sweet toothed person, I can keep chocolate bars for weeks in my cupboard without touching them. I  don’t crave candies and even cakes don’t get my attention. I do eat them once in a while, but not regularly.  Instead, I prefer a nice slice of banana cake covered in almond butter topped with a layer of cinnamon. Yum!

However, I do want to talk to you about Fudge. When I say Fudge, I don’t mean those incredibly sweet and sticky caramel chunks that my dear friend enjoys so much when I bring him Salted Caramel Fudge from London’s Borough Market.  Instead, I think about my own Vegan Coconut Fudge. It’s so easy to make and super satisfying! Put on your jacket and go get the following ingredients. You wont be dissapointed!

Vegan Coconut Fudge

2 packets of Coconut butter
a small box of blueberries
3 tbsp of maple syrup
Vanilla pod

Fudge

Put everything in a blender and blend until smooth. Place the Fudge in a tin and freeze for about an hour. Keep it cool in the fridge and it will last for at least a week, assuming you have the willpower to resist it 🙂

The perfect snack for a rainy day like yesterday…

Enjoy !

SimoneOliviax

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Most of you, my friends, know that much of my training takes place in the weight room. I do love lifting, and I enjoy running too ( in the sunshine )… but that’s about it for my current workout routines.  This routine started for me about two years ago. Previously I taught classes five days a week. Spinning, bootcamp, bodypump, high intensity training, xco, aerobics, steps and… YOGA.

Last weekend I decided to join my friend’s yoga class. I was concerned that my flexibility might have dissapeared and that it would be hard for me to relax . I am a very energetic person, as you all know, and in my busy life I find it quite difficult to give my body (and very importantly my mind) some rest. Surprisingly, my body hadn’t forgotten everything and after the class I felt completely reborn. Best of all that night I slept without waking up, which I haven’t done for a long time. Typically, I wake up around 4 am or 5 am every night so this for me was pretty unique.

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The practice of yoga is well-demonstrated to reduce the physical effects of stress on the body and it lowers your blood pressure and your heart rate. It is a mind-body practice, considered one of many types of complementary health approaches. It helps you to achieve peacefulness of body and mind which can help you relax and manage stress and anxiety.

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Yoga has many styles and intensities and determining which one is right for you is all about personal preference. I recommend you start with Hata Yoga if you are a beginner. Hata Yoga is a good choice if you are dealing with stress because the pace is slower and the movements are easier.

It is believed that breathing exercises center the body and the mind, signifying overall control and energy. In yoga, having control over breathing allows the body to relax and the mind to focus, allowing one’s overall mental well-being to be aligned. Controlled breathing can also help reduce stress and anxiety. In this way, yoga is often recommended to those who suffer from depression or anxiety, as yoga can help to lessen and better manage symptoms.

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Hata Yoga is centered around the core components of posture (through posing), breathing and relaxation:

  • Poses are designed to improve balance and flexibility. There are many different yoga poses, some strengthen the body’s core and some stretch and strenghten the back.
  • Breathing exercises center the body and the mind, signifying overall controll and energy. Having control over breathing helps your body to relax and very important the mind to focus. It can help you reduce stress and anxiety. This is why I reccommend yoga to those who suffer with depression or anxiety.
  • Relaxation; learning how to meditate can benefit those who suffer with insomnia (as I do) or anxiety attacks.

So, my message to you is to find a yoga class nearby, switch off your phone, and experience it yourself.
For my followers in the Netherlands ( Limburg ) please join a class at Yoga by Lot 

Namasté!

Simoneolivia x

Yoga

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rUNNN

 

Some people are natural born runners. Unfortunately, I’m not one of them.  I do run, don’t get me wrong, twice every week, but 15k, that’s the max. Last year I planned to run the NYC marathon in October but due to heart issues I decided not to over stress myself. I naturally have a very low heartrate and arrhythmia which means that occasionally my heart will skip a beat. It’s not life threatening, but it can be uncomfortable. Safety first !:)
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Running for me is letting go of daily struggles, running in nature gives me freedom, gives me space. It’s a form of meditation. Sometimes I run with music, sometimes I just listen to what nature wants to tell me. The birds, the water next to me, looking at the wild horses who start their day rolling in the grass. It is the perfect way to start your day.
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The first 3k of any run I want to turn around and go home, but after that I’m settled and I want to keep running. I do live in a beautiful area, the city I live in adjoins to the countryside. Tiny roads, big green fields, rivers, hills, we have it all. It’s not a punishment to get lost in my backyard…
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Am I a morning or a late night runner? I am absolutely a morning runner, when the alarm goes off, I immediately get up, drink a glass of water, eat a handfull of my homemade granola and go. I have never been a evening runner. I love to start my day with a workout so that I am full of energy. I do enjoy an evening walk, especially in the summer. After my run I eat a proper breakfast, full of protein. A big bowl of yoghurt with some fresh fruit or my protein packed cauliflower porridge ( you can find that recipe in one of my previous blogs).

What are the benefits of running in the morning?
– Running in the morning will help you to maintain discipline in your workout schedule
– It has a positive effect on your blood pressure
– You will immediately be awake so it will allow you to better focus at work
– Your workout is done so you don’t have to rush home to go to the gym
– Your metabolism will start early so your body will burn calories at a faster rate during the day

A few tips if you want to give it a go:
– the night before; lay out your running gear as well as the clothes you are going to wear to work
– meal prep your breakfast. For example prepare overnight oats, a bowl of yoghurt or a nice smoothie
– give yourself enough time to run so you don’t have to rush to work. Make sure you have enough time to have a nice shower afterwards and to eat your breakfast. There is no point rushing to work after a nice run. The positive effect of your early workout will turn out in a stressfull start to your workday and that is a waste!
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So what are you waiting for? Prep your breakfast, lay out your gear and set the alarm ( 7am I would recommend 😉 )
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Thank you for stopping by dear followers, you are the best!

Simone Oliviax

 

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ijs

Ben&Jerry; call me crazy but I may be one of the few people who doesn’t like this sweet couple… Or should I say, my body doesn’t like the sugar packed jars ( read one my last blogs).  For me, ice cream is too sweet and too heavy on the stomach.

However, on a hot summer day like today something cold is more then appreciated. When craving Mr B&J I prefer to blend some frozen bananas and top them with coconut flakes, dark chocolate or crushed raw nuts. Occasionally, even that recipe can be a little heavy on the stomach and I crave something lighter. What’s my alternative? I make my own fruity icepops. Slightly sweet and protein-packed, just the way I like it!

They’re super easy, so head on over to your grocery store and let’s start making our own healthy ice pops!

For 4 or 5 ice pops:
1 jar of SKYR yoghurt ( or any plain yoghurt you like )
1 tbsp honey
1 cup fresh raspberries
Fresh lime peel & a little bit of it’s juice

Mix all the ingredients together, and fill up your icepop tray.
Freeze for about 3 hours and enjoy your own homemade ice cream. The perfect post-workout snack or pre-bedtime treat.

ijsje

Have a lovely summer

Simone Olivia x

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foamroller

For a few months now, my foam roller has become a part of my daily workout routine. I start and end my workout with this amazing tool. Why? Using a foam roller is essentially a more affordable way to give yourself a deep tissue massage. By slowly rolling over various areas of your body, you’ll help break up the scar tissue generated during a workout, and speed up the healing and recovery process.

So I hear you thinking, why would you roll before working out? While foam rolling you loosen up all of your muscles so the other exercises you do are more effective as a result. If you don’t foam roll before hitting the weightroom ( what most people do when entering the gym) , your muscles are likely too tight when you start your workout.  This in turn limits your range of motion and means you can’t get deep enough into whatever excercise you are doing, so you don’t get the best results…

And there are other benefits to foam rolling:

  • Foam rolling supports muscle repair so you won’t feel as sore the next morning.
  • It can help strenghten and stretch out your muscles, which can help your get more from your workout.
  • Increases blood flow to your muscles during your workout. This also helps to reduce cellulite ( and who doesn’t want that?)
  • Helps release muscle tension after a heavy workout.

My top 3 body areas for foam rolling are:

  • IT bands ( the outside of your leg, from your knee up)
  • Glutes
  • Quads

Why? These areas are usually the tightest muscle groups on our bodies. Especially for runners or women who walk a lot in high heels or gym-junkies who just don’t stretch…

Do you have a foam roller and what’s your favourite excercise?

Keep on rolling!

Simone Oliviax

 

 

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