Posts Tagged: exercise

07 November
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Baby Kicks, Boobs and Winter Warming!

This week we’ve been filming NYE!! We must have sang Auld Lang Syne a million times. This poor baby will probably have a phobia of New Years Eve’s for the rest of his life! I’ve also been lucky enough to do a little presenting this week – will keep you posted on that. It’s something I really enjoy.

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This ‘little’ bump is quite a big bump now. And his favourite thing to do is kick! There’s no better feeling :-) feeling my baby kick is so magical. We stopped by the art dept at Corrie to see my best friend Peter, where baby put on a full performance of the ‘Can-Can’ for ‘Uncle Pete’. Bump is a bit of a show off – I don’t know where he gets it from!

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Saturday was exciting as we met up with events planner Liz Taylor to discuss potential venues and ideas for our wedding :-) I’m keeping hush, hush on those plans but let’s just say it’s going to be pretty special. Weddings and babies eh? Oh my God! I think I might actually be a ‘grown-up’ now! (Well…just ;-))

With this weeks schedule being as busy as ever we’ve been utilising our brand new home-gym! It’s almost finished now, we just need some gym mirrors putting up! Having some weights and a bench at home is a great idea when we’re both short on time. We decided a while ago to convert our smelly old garage (which if I’m honest was nothing short of a dumping ground!) into a little gym. Looks a damn sight better right?!

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As my pregnancy progresses inevitably I have lost strength and there are certain exercises I can no longer perform. But low weights and high reps are great during pregnancy. So I’m not lifting much but I am maintaining as much muscle mass as possible, so that I can resume normal training quicker when our little bundle arrives. The Dumbbell bench press is a great exercises- especially during pregnancy if you want to keep those ever-growing boobs pointing in the right direction ladies!

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Below my lovely fiancé @TP_PPtfitness explains how to perform the press correctly:

Dumbbell Bench press

1.Lie on the bench with a dumbbell in each hand and your feet flat on the floor.

2.Push the dumbbells up so that your arms are directly over your shoulders and your palms are up.

3.Pull your abdominals in, and tilt your chin toward your chest.

4.Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders.

5.Roll your shoulder blades back and down, like you’re pinching them together and accentuating your chest.

6.Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench.

Muscles used

Primary – Pectorals

Secondary – Triceps

Whist were on the subject of ‘pectorals’ one of the best pieces of advice my good pal Kate Kelly gave me – is spend money on good bra’s during pregnancy! Your busoms go through quite a bit during and after – especially if you’re breast-feeding. Its vital to be fitted properly and be correctly supported throughout. This can get quite pricey – if like me, there appears to be no sign of a ‘plateau’ but I promise you ladies, its worth every penny. Being fitted correctly every 6-8 weeks during pregnancy is vital, and a damn sight cheaper than a new pair of boobs! So I contacted my good friend, stylist to the stars – Martine Alexander (@yourstylist) Below she gives her top tips for keeping ‘a breast’ of things:

“Make sure you wear the right size bra when you’re pregnant. Don’t just guess your size, get measured. There are great department stores, pregnancy stores and lingerie boutiques that offer free measuring services. Not only will this stop your breasts feeling sore with a wire digging in, it’ll also stop you ‘overspilling’ and looking like you have ‘4-boobs’.

Wire free bras are the way forward when you’re pregnant, although you can continue to wear wired bras as long as they’re comfortable. Non-wired bras, as well as being more comfortable, have more give in them whilst your breasts change which is a bonus! Plus, they will help your breasts retain their shape once you have your baby. They also can prevent breast tissue damage and blocked milk ducts.

Be prepared to change your bras as your breasts change sizes throughout your pregnancy. It may be a costly exercise but it’ll be worth it for all the comfort you get. A great tip is to buy a bra that feels perfect when on the tightest hook at the back. As your bump grows and the bra feels tighter, adjust your bra and use the looser hook. That way you get more longevity from your purchases!

So, how do you know if your bra fits you well? This advice is the same for everyone, not just pregnant ladies:

1. The fabric around your body should fit you snugly. None of us want the dreaded ‘back fat’ BUT its crucial your bra fits you well and the back shouldn’t ride up – if it does, it means the cup size on your bra is too small and your back size is too big

2. If you’re wearing a wired bra, the wire should sit fully under your breast with the wire sitting flush against your ribcage at the front (in your cleavage area) and not poke out. You shouldn’t be able to get a finger between your ribcage and bra

3. The fabric in the actual bra cup should encase your breast, without any spilling out at the front or side. If there is, go up a cup size”

Thanks Martine! Really fab advice there!

Now – its been bloody cold right? You fancy some comfort food…right? Well you’re in for a treat! This week I made a beautiful stew, I’ve tweaked a few things to make this recipe paleo ( you can thank me when you’re belly is full) So it’s guilt free, packed with nutrients and makes you feel all warm and cosy inside :-) Win-Win!

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Auntie Caths Winter Stew

•2 1/2 lbs of lean lamb cubed into 1 1/2 inch cubes, rubbed with salt and pepper

•2 medium onions coarsely chopped

•4 tbsp coconut oil

•4 cloves of garlic crushed

•1 1/2 teaspoon of ground cumin

•1 teaspoon of cinnamon

•1 teaspoon of ground ginger/easy ginger

•1/2 teaspoon of ground coriander

•1/2 teaspoon of cayenne pepper

•1 cup of chicken or vegetable stock

•14.5 oz can of drained diced tomatoes

•1 cup of chopped dried Turkish apricots

•2 bay leaves

•1/4 cup of toasted cashew nuts

Brown your lamb pieces in 2 tbsp of coconut oil for 2 – 3 minutes on a medium high heat and then transfer to your slow cooker. Reduce the heat to medium, add another 2 tbsp of oil to the pan, the onions and a 1/4 tsp of salt and cook for approximately 5 minutes till onions are translucent. Stir regularly.

Add the garlic and cook for about 30 seconds, Add the spices and stir evenly so the onions is evenly coated. Cook for about 2 minutes until the spices have become fragrant, DONT let them burn guys!

Add the stock while stirring through properly. Transfer to the slow cooker, add the remaining ingredients and stir everything together. Set the slow cooker for 6 hours – soooooo worth it I promise!!

Remove the bay leaves before serving. Top with toasted cashew nuts. We serve ours with sweet potato mash – GORGEOUS!! Enjoy!

Until next week – Stay Happy, stay healthy and DREAM BIG!

Love

Auntie Cath & Bump

xx

24 October
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Christmas in the Rovers, baby showers and homeopathy

I’m still covered in glitter and blimin tinsel. Feels like I live in Lapland at the moment. Been filming Christmas day this week. Such a special atmosphere on set when we film Christmas. Especially in the Rovers. We’ve also been out on some pretty rough locations in the depths of Salford (oh the glamour!) A great week though, shot some great scenes with Simon Gregson and Antony Cotton.

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Also this week we gave Jennie Mcalpine a baby shower at her lovely restaurant ‘Annie’s’, with only a few weeks to go I think you’ll all agree Jen looks absolutely fabulous. She really is glowing and cant wait to meet her little one. It was a lovely baby shower, nice to see so many friends all turn out to celebrate the impending arrival of her little one. Paula and I attended too and we all shared bump stories around some ginger ale and cake – perfect! Good luck Jen! You’re going to be such a wonderful mummy :-)

I have been so touched by the response and support I have had from other mum’s to be and yummy mummy’s that have also suffered with IBS like myself during pregnancy.. I just wanted to share with you some tips that I’m finding helpful at the moment. During pregnancy you’re very limited as to what medications are safe to take. So last week I saw a homoeopathic doctor. Her remedies seem to have helped. Homoeopathy has been practised for centuries and often cure people the way nature intended. Which in my opinion is always a good shout! I shall keep you updated on my treatment. Other things that can really help are Turmeric and aloe vera juice! Turmeric has been known to treat our body’s gastrointestinal system. Turmeric helps our stomach to withstand digestive acids, which can otherwise harm it. It calms the upper digestive system by getting rid of gas. Turmeric is also known to help increase absorption in intestine and promote intestinal flora. You can take capsules or drink it in hot water with lemon, as well as using it in cooking. Aloe vera juice is soothing and is well known to help IBS and acid reflux. Drinking aloe vera replenishes your body naturally with a huge range of nutrients. It contains approximately 200 active components including – vitamins A, B1,B2,B6, B12, C, E, folic acid and Niacin. I’ve found it really helps with bloating and indigestion. So rather than pumping ones body full of tablets full of all kinds – maybe it really is best to see what mother nature has provided for us first? Let me know how you get on guys!

My other half Tom cooked up a storm this week with his version of Paleo Carbonara

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Here’s the recipe – MUCH better for you than a regular carbonara dish and equally as yummy!!

Tom’s Paleo Carbonara

•1/2 pound pancetta, chopped

•2 medium courgettes, cut into strips or use a ‘spiralizer’

•3 tablespoons olive oil, divided

•1 clove garlic, minced

•1 teaspoon sea salt

•1/2 teaspoon freshly ground pepper

•3 large egg yolks

•1/2 cup and 1 tablespoon of creme fraiche

•1 cup parmesan cheese, divided

•1/2 cup frozen peas

Prepare your courgette and let sit in a colander for 30 minutes. Heat a large pan over medium high heat. Add one tablespoon of olive oil then add in panchetta. Saute for 5 minutes or until they begin to crisp. Take off heat and bob to one side. Set a pan over medium high heat and add olive oil. Once hot add in courgette pasta and sauté for 5 minutes. Add in garlic, salt and pepper. Lower temperature. In a small bowl whisk egg yolks, add crème fraiche and add 1/2 cup parmesan cheese and mix with a fork. Increase heat to medium high and add in egg yolk mixture and peas. Bring to a boil then remove from heat and add in the panchetta and stir around. We like to add a blob of pesto sometimes too :-). Give it a go guys! Stunning! You can use the same principal for ‘Spag Bol’ too – kids love it as opposed to pumping them full of gluten/processed carbs.

11 July
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Celebrating Christmas in July!

What a lovely little week I’ve had. Best part being a trip to London with my gorgeous Mum – Janet. I’d been asked to film a Christmas episode (yes you heard that right) of Gino and Mel. One of my favourite shows! I love Gino, I love Mel and I Love cooking – so this show was a no brainier!

Gino and Mum

Gino and Mum

I was interested to see what Italian chef (= obsessed with bread and pasta) Gino would come up with for me as I’m wheat intolerant. Let me tell you – he pulled it out of the bag and then some!

Wow! The recipes were absolutely stunning! And very Paleo! I’ll tweet and let you know when my episode is on so you can try these recipes. Now my little mum LOVES Gino! Most ladies do right?

Gino and Mel

Gino and Mel

What’s not to love? Lovely guy, Italian accent and he does amazing things with naughty carbs? So taking my mum was also a no brainer! We enjoyed a lovely afternoon tea at the Corinthia Hotel the night before and had some real girly time – which was so precious.

Time with my family always is. I’m big on family – and I’ve been blessed with the best!

The next morning we were picked up and taken to the studios, Janet was like a small child at Christmas!

We were strangely gifted with mince pies and a Christmas cake – that was enough for my mum to sing ITV’s praises all the way home!

Then her moment arrived! I arrived on set and chatted with Gino and Mel while mum sat anxiously in the audience. First thing Gino asked me “Where is your mother?” I pointed her out and he skipped over and planted those lovely dual European kisses on her cheeks.

She might not wash them again …and I feel I have secured my place as ‘Favourite Daughter 2014′.

Just call me Daughter of the Year!

Just call me Daughter of the Year!

The show was such great fun, we laughed throughout and Both Gino and Mel were super lovely. So keep your eyes peeled for that one guys!

After my holiday I’ve been trying to Alkalize my body as much as possible with lots of greens drinks and green soups.

I’ve come up with an uber quick soup for you guys, That helps to alkalize, detox and cleanse whilst tasting pretty damn good too!!

Auntie Cath’s ‘Cram-a-Green Soup’

Ingredients:

2 Large leeks, finely chopped
1 White onion, finely chopped
3 Celery sticks
3 Garlic cloves finely chopped
2 Cups of Broccoli
3 Cups of Kale (approx half a bag)
3 Cups of spinach (one bag)
2 Courgettes roughly chopped
1 Aubergine, thinly sliced
1 small tsp Himalayan Pink Salt
1 tsp of grass fed organic butter
1 veg stock cube (organic)
2 Pints of hot water

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Lightly fry the leeks, celery, onion and Garlic in the butter until golden brown, meanwhile roast the courgette and aubergine in the oven for approx 25 mins until cooked. Add the broccoli and Kale to the onions, celery and leeks and sauté for 5-8 mins stirring often.

Add the stock cube to the hot water and stir until dissolved. Pour onto the sautéed veg and allow to simmer on a low light.

Add the roasted courgette and aubergine and finally the spinach. Bring to the boil then blend the whole mixture either with a food processor or a hand held food blender until smooth. Add salt and pepper to taste, enjoy! Boom- Easy!

All about posture

All about posture

One of the things they instilled in us at drama school is posture. When I’m tired I become quite round shouldered and slumped – one of the exercises I do with Paul to combat this as well as targeting several muscle groups is the ‘Seated Row’.

The seated row is a great exercise for not only targeting your upper back muscles, biceps and forearms strength, it’s great for activating all the muscles that indeed – help hold a great posture and stop you slouching.
So if your shoulders roll forward making you look like you slouch, try this to correct a bad posture.

Drive your elbows as far back as you can without cocking the wrists, keeping the chest held high and be conscious of trying to pull your shoulder blades together.

Good posture also make you look slimmer (gives you Perkier breasts to ladies!).

Chow For Now Heath bunnies,
Stay happy and dream big!
Auntie Cath xxx

19 June
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Tackling the Great Swim and flipping tyres

This week I’ve been muchos outdoorsie! @paul_Boys took our session outside. Paul spent 11 years as a PT in the army.

So if there’s a tree trunk/ tyre/ slab of stone/hefty person lying about, he’s usually lifting it/running a stupid distance with it strapped to his back. So I was pretty nervous when he told me we were venturing outside! Sure as eggs are eggs, there lay a large tyre (on the field, not my tummy).

Paul Boys

Paul Boys

 

Yup, this 60kg vehicle piece had my name written all over it. We took no prisoners! With several laps of squatted tyre flipping, travelling jumping squats, walking lunges and hill sprints. It felt great (I’m so weird)!! Nothing beats the feeling of a mega training session outside and it just reiterates the point that you don’t need to join a gym to stay fit, if you’re a bit skint. I’m a firm believer in the guidance of a good PT, but there are ways and means outside of this.

Heavy stuff

Heavy stuff

I always see health and fitness as – ‘you either pay now… Or pay later’! If your washing machine was broke, you’d hire a pro to fix it right? Same principle in my book! I’ll be posting more outdoor exercises of the next few weeks. There’s loads you can do guys and it’s great fun for all the family.


Tyre workout

Tyre workout

I know what you’re waiting for. How did the Great Swim go?! Well, we arrived into Windermere the night before the swim. Our hotel is right on the lake, literally, you could throw a stone into the lake from our window (please don’t try this). Which made us incredibly nervous! We could see the evening swim groups crawling out of the lake – exhausted and some very emotional after completing their swim. The hotel had no ‘good carbs’ on the menu, so I delved into a plate of chips – what?? It will restore liver glycogen which I’ll need for the morning… Ahem…

The Great Swim with my other half

The Great Swim with my other half

After ‘carbing up’ we went for a stroll lakeside. I dipped a trotter in this vast beauty and let out a little yelp – which confirmed to Thomas (my better half that I have roped into swimming too), what we indeed feared…It’s colder than a snowman’s rude bits! In the morning we head down to the starting point where we were met by hundreds of other swimmers. In total 10,000 swam for varies charities that weekend. How amazing is that? Also at the starting point was the lovely Rebecca Adlington, who couldn’t stop giggling as I shrieked while acclimatizing myself to this mahooooosive lake.

The big day on the lake

The big day on the lake

‘Eva Price’s’ fake tan was firmly gone for a burton at this point. After prepping the crowds and telling them they looked like giant sperms, we were ready – this was it!! After weeks and weeks of worrying and practise we absolutely smashed it. In approx 18mins no less! Rebecca Adlington said she watched me and thought I was a great swimmer :-) chuffty badge for Cath please! The feeling of exhilaration and achievement afterwards was fantastic, I even managed a breathy interview half way around the course! Seriously good fun guys – you can still sign up for Great Swims up and down the country.

Beautiful view from the hotel

Beautiful view from the hotel

We’ve been filming in the sunshine too this week (which is always weird – it’s forever raining on them cobbles) I’m thinking now that Jason has the Builders Yard, Eva should give that place a makeover – what you reckon? Some flowery wallpaper? Pink chair covers? Diamanté hard hats? I wouldn’t put it past her to be honest!

We’ve got a lot of children in our family at present, which is lovely :-)I’m constantly trying new recipes to try and give them the nutrients they need without them throwing a paddy over ‘scary veg’! Dale Pinnock (dalepinnock.com) is full of bright ideas when it comes to keeping little ones healthy. Here’s a VERY simple idea:

Healthy food for kids

Healthy food for kids

Getting kids to eat more fresh food is quite an art form. I’d really love to tell you that there is one sure fire way, but alas, it is any imaginable combination of bartering, inspiration, and outright deception. Getting kids cooking with you can sometimes do the trick, it’s amazing what they will eat if they helped make it.

But, for some parents, the art of culinary deception is the key. This is literally a case of finding as many creative ways as possible to hide the good stuff in the foods that your child will eat.

One of my favourite tricks here is my ‘pumped up pasta sauce’. Many kids will happily munch on pasta and tomato sauce. It’s quite a failsafe. So how about making the tomato sauce and give it a mother of a facelift?


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Makes a decent sized batch – 3 servings roughly. Freezes great.

1 clove of garlic – finely chopped
1 red onion – finely chopped
1 small courgette – sliced then halved
3 handfuls of baby spinach
400g tin of chopped tomatoes
1 tbsp of tomato puree
Mixed herbs

Sauté the onion and garlic in a little olive oil, with a pinch of sea salt (ok, you don’t want to give your kids lots of salt, but you don’t want their food tasting of nothing either), until the onion has softened.

Add the courgette and continue to sauté until that has softened.

Add the tinned tomatoes and tomato puree, and simmer for 10 minutes until the tomato reduces to a thicker texture.

Add the spinach and the herbs, and transfer to a blender or food processor. Blend into a smooth tomato sauce – and hey presto! It looks, feels, and tastes like tomato sauce, and they will never know that they are guzzling down green vegetables – plus it won’t have all the sugar, transfats, additive and gunk that the version in a jar will have.”

I’ve made the sauce with courgette ribbons instead of pasta and it’s delicious! Give it a go guys!

Until Next week! Stay Happy,
Stay healthy and dream Big!

Auntie Cath xxx

12 June
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Cracking footie seats and luxury treats with the other half

Knowing that the next two months are completely back to back I have played hard, trained hard and rested hard this past week! Starting with Helmsley :-) my little haven of calm, ’twas a pleasure to visit again.

A little treat

A little treat

I love Helmsley because it seems to be stuck in time zone. A rural time of community spirit and simple outdoor pleasures. A small village filled with antique shops and beautiful local produce. Him indoors treated us to the Feversham Arms- a firm favourite of mine, a little haven of relaxation and luxury.

Gorgeous facilities and outstanding service. Now – I’m a big fan of my food, and this place bowls me over every time. So much of it organic and locally sourced, the chef here really knows his stuff, and we utterly filled our boots!

All this pleasure was then balanced out nicely with a whole lot of pain with a killer gym session from the legend that is Nick Mitchell. I’m a big fan of UP Fitness and train there whenever I’m in London, so to get a session in with the big man himself is pretty awesome.

Nick and I

Nick and I

When Nick told me we were doing a ‘Leg Session’ I became fully aware that walking afterwards would be a massive challenge. There’s nothing Nick doesn’t know about fitness and nutrition – hence his status in the fitness industry. Most PTs, certainly here in the UK – are aspiring to be at Nick’s level. Sadly very few are.

Which is why it’s SO important to check what qualifications your trainer has. Our session was tough and included Laying Leg Curls w/toes pointed, Incline Hyperextensions, Laying Leg Curl w/toes up at shins, Front Squats, Back Squats, drop sets and just when we thought we were about to die he made us do Wingate intervals on an erg bike. What a nice guy!

UP is tough stuff

UP is tough stuff

 

We were training at the same time as the Team UP group training session – that looked like awesome too a very accessible and economical way to get Personal Training at UP Fitness.

Also this week I filmed an episode of new series Celebrity Squares, I’m sure you all remember the old show?! Well its back! The format is the same, with some awesome celeb guests, and the lovely Warwick Davis hosting, so that was pretty cool. It’ll hit your screens in a few weeks’ time – there’s plenty of giggles, I’ll promise you that much!

Celebrity Squares

Celebrity Squares

Whilst I was making a fool of meself on Celeb Squares my wonderful friends Rebecca and Antony were getting married in a dream wedding ceremony in Barbados! So massive congrats to them – wish I was there!

Friends tied the knot in Barbados

Friends tied the knot in Barbados

Who watched Soccer Aid?? How good was Olly Murs?! James McAvoy pulled it out of the bag too. We were lucky enough to have cracking seats for this fantastic match and loved every second. Not to mention the fact it raised 4.2 MILLION!!! Well done Rest of World Team! I’ve definitely got the football bug after last week’s 5-a-side revelation!

We had cracking Soccer Aid seats

We had cracking Soccer Aid seats

With only a few days to go until my Great Swim in Lake Windermere, I think I’d better rest up mind! Thank you for all your support after my appearance on Good Morning Britain this week, there is still time to sponsor (in aid of Manchester Children’s Hospital) :http://uk.virginmoneygiving.com/CathTyldesley

Good Morning Britain

Good Morning Britain

I have a gorgeous recipe for you this week to help improve and protect your skin in the sun! From my uber brainy pal @dale_pinnock – medicinal chef. I’ve been taking it to work with me this week and it’s lush!! Enjoy!

Proper Pepper Soup

This soup is gorgeous and nutrient-rich. Serve with a nice lump of fresh wholemeal bread, and get transported to heaven!

1 red onion, coarsely chopped
2 cloves of garlic, finely chopped
3 red peppers, coarsely chopped
1 large sweet potato, diced
Vegetable Stock

Sauté the onion and garlic along with a pinch of salt in a little olive oil, until the onion has softened.
Add the red peppers and sweet potato to the pan with the onion and garlic.
Add enough vegetable stock to cover all the ingredients, and simmer until the potatoes have softened.
At this point, use a hand blender, or add to a food processor, and blend into a smooth soup.

See you next week!

See you next week!

Benefits
Red Peppers
Red peppers are bursting with a whole range of powerful compounds. The chemicals responsible for the deep vivid red colour are compounds called flavonoids, which have a very powerful antioxidant property. All varieties of pepper contain a large amount of a compound called beta carotene, which is also a colour pigment, ranging from yellow to deep orange.

Beta carotene is the plant source of vitamin A. Beta carotene is also a fat-soluble antioxidant. This means that it will be most active within fatty tissues, especially the fatty areas of subcutaneous tissue of the skin. This will help to protect the skin from free radical damage, and can help to maintain elasticity and plumpness.

Helpful Hint: When buying red peppers, buy the darkest coloured ones that you can find. The darker they are, the higher the concentration of the antioxidant flavonoids.

That’s me for another week my little Health Bunnies!

Stay Happy, Stay Healthy and
Dream Big!!

Love Auntie Cath
Xx

06 June
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Becoming a football fan and heating up the BBQ

I had a revelation this week! A very surprising one at that. I LOVE football. This isn’t a joke, I promise! Some of my Corrie girls and I played five-a-side this week for charity – (http://www.whizz-kidz.org.uk/). For days beforehand, I was dreading getting on that pitch, having never played football in my life.

Football time

Football time

I’m used to singing on a pitch, not running around one. I was only supposed to play in maybe 4 out of 8 matches, but as the morning went on we had two injuries to our team members- so I had to play all 8 matches! Us Corrie lot, were equally spread out into opposing teams, I played against Samia several times – that girl can shift!

The team

The team

 

Also on board was Katie McGlynn and Tisha Merry, and I have to say girls – you all smashed it! I even scored a goal! (At this point I was borderline hysterical, feeling like Ronaldo with boobs and a weave). I lead warm-up in the changing rooms, supplied Kale chips at half time, and water and Bullet proof coffee on tap – @paul_boys I did you proud!

Corrie's Samia

Corrie’s Samia

 

I finally got my hands on our BBQ this week! Yep – Manchester had SUNSHINE!! I have a fab BBQ chicken sauce recipe for you to try:

BBQ

BBQ

Auntie Cath’s Chuck-Chuck Sauce

16 oz tomato sauce
– 1 cup water
– 1/2 cup apple cider vinegar
– 4 Tbsp. Manuka honey
– 1/2 Tbsp. ground black pepper
– 1 Onion – very finely chopped
– 2 Garlic Cloves
– 1/2 Tbsp. ground mustard
– 1 tsp. paprika
– 1 mild chilli finely chopped (optional)
– 1 Tbsp. lemon juice

Directions:
Place all ingredients in a medium saucepan over medium high heat and stir to combine. Taste and adjust any seasonings if you wish. Bring to a boil. Reduce heat to low and allow to simmer for 1 hour. Whack it on your chicken and enjoy! Can also be used as an overnight marinade – Winner, winner chicken dinner!

I’m really starting to look at food and herbs in a different way these days. In a medicinal way and as a preventative to many different ailments. This week I’ve been reading up on ginger. I love ginger and use it in a lot of my cooking, especially in stir-fries. The benefits of ginger are fantastic, having had IBS and digestive problems in the past, I was already aware that historically, ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress. In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract). Modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. But how else does it benefit us?

*Anti-Inflammatory Effects
*Safe and effective relief of nausea and vomiting during pregnancy
*Ginger induces cell death in ovarian cancer cells

* Wonderful immune boosting action

I feel ginger is the way forth is it not? Especially for us ladies! It’s so easy to prepare too! To remove the skin from fresh mature ginger, peel with a paring knife. The ginger can then be sliced, minced or julienned. The taste that ginger brings to a dish depends upon when it is added during the cooking process. Added at the beginning, it will lend a subtler flavour and when added near the end, it will deliver a more pungent taste. Or if you’re lazy like me – you can pre-prepare ginger!

Single leg squat

Single leg squat

This week @Paul_Boys shares with you a truly life-changing…no, scratch that…a truly ass changing exercise! It’s tough, but if it wasn’t tough, what’s the point eh? Ladies and gentlemen, the master of glutes gives you ‘The Single Leg Squat’ (Cath shudders with fear).

The single leg squat is a great exercise to target your bum and legs, giving you a backside you can bounce coins off!

A special morning

A special morning

Have one foot planted on a platform as high as your knee, take a big stride forward with the other foot. When performing the squat, lower yourself under control as deep as you can go without leaning too far forward and making sure all the weight is over the planted foot.

Keep the chest held high, chin up and then when you push try making sure the foot remains flat, pushing from the heel of the foot. Repeat. (Cath does 20 reps each side, with weights then repeats, start with no weights on 8 reps then build) Then change legs. Try your best throughout to not shift the weight back onto the raised leg.

Hero Ride

Hero Ride

This morning was a very special morning for me as I started the ‘Hero Ride’ – a mammoth bike ride in aid of a charity very dear to my heart – ‘Help For Heroes”. I had the opportunity to meet some of the cyclists and start the race for them. Many of them ex-military, with astounding stories to tell. Each person taking part a true inspiration. I felt very honoured they had asked me to attend. Well done to ALL involved! Find out how you can help here: http://www.helpforheroes.org.uk/

Help For Heroes

Help For Heroes

Next week I’ll be giving you some more fab recipes for the BBQ, and we’ll chat more with @dale_pinnock about foods to help improve your skin, so you’re ready, set and glowing for that beach!

Till then my little Health Bunnies!
Dream BIG
Auntie Cath

01 May
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Breathing and Brownies!

Meditation. My trainer @paul_boys told me to start mediating months ago, my response was “I don’t have time”. “Make time” he said, I’m not one for arguing with Paul, on account that his arms are the size of my torso and he spent 11 years in the army.

With an extremely busy lifestyle, we all know its important to take the time out to relax- yes? But do we actually REALLY relax? I used to think sitting down and watching the TV or reading a book was relaxing, that was my ‘unwinding’ time when I got home. What we should be doing for optimal relaxation of body, mind and spirit is meditation.

Turning your phone on to aeroplane mode, switching the telly off and clearing your mind completely. Easier said than done in my case!

 

Don't get stressed, meditate!

Don’t get stressed, meditate!

 

I’m a complete ‘newbie’ to meditation, but research suggests the benefits are endless: Regular mediation promotes dramatic reduction in stress and anxiety, a greater sense of inner-peace and tranquillity,improved mental,emotional and physical well-being, increased confidence and self-esteem, better, more restful and refreshing sleep (I definitely need that!) , optimal focus, concentration and memory. Sounds pretty good right?

Meditation isn’t just ‘going for a nap’, you have to concentrate on what you’re doing. Its focussing 100% of you’re attention in one area. Don’t get me wrong setting aside specific time (preferably two times a day) to be still is hard work with my schedule – but I’m really trying to stick to it at the moment to see what happens.

Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice. Also stretching first loosens the muscles and tendons allowing you to sit (or lie) more comfortably (especially important for all us gym-bunnies!) I’ve found that meditation is an ACTIVE process.

Focusing your attention to a single point is hard work (especially if you’ve a lot on your mind), and you have to be purposefully engaged! I’ll keep you posted on some new techniques that I’ll be trying over the next few weeks. Its so easy to think purely about our bodies and neglect the mind and spirit – I’m hoping I’ll start to see a real difference.

I know a few people who mediate. All of which have a calm, inner strength about them. Hommmmmm….

 

Tina's funeral

Tina’s funeral

 

We’ve been filming ‘Tina’s’ funeral/wake on the cobbles this week too…I think meditation was in order for all of us! Heavy stuff!

Now, I’ve said it before, I’ll say it again. I HATE running. Thus I HATE treadmills. However…in my session at the gym, we often do ‘Treadmill Pushes’, For those of you that don’t have scooby do what I’m talking about, its very straight forward. I put the treadmill on a heavy incline but DONT press start.

 

The treadmill remains static until YOU make it move, keeping your head down use your legs to make the treadmill move manually. This is equivilent of doing whats known as ‘trawlers’ in more functional gyms (I’ll cover that another time). Doing treadmill pushes as fast as you can for 30 second intervals 5-8 times, with 60 second rest in between at the end of a session is much more effective at burning fat.

Much better than boring one’s self senseless for 30 mins running non stop (which also raises cortisol levels and is worse for your joints by the way!)

 

My treadmill pushes

My treadmill pushes

 

So excited about the news that my Glamour Guru and pal, Armand Beasley, is collaborating with Selfridges on their Beauty Project. Armand has glamorised some of the most beautiful women in the world from international royalty to Hollywood royalty so I was so excited when he told me that he’s going to offer a unique service which is exclusive to Selfridges Exchange Square in Manchester.

As the Bespoke Beauty & Grooming Expert, Armand is not affiliated to any one brand so you will really get unbiased advice as to what skincare & makeup you should use! It’s £75 booking fee which is redeemable against whatever you choose. So if you fancy a whole new look or perhaps a different skincare routine or maybe you want to treat someone then email: beauty.expert@selfridges.co.uk.

 

Cath's brownies

Cath’s brownies

 

Now then, here’s a little ‘not too naughty’ but VERY nice treat for the bank holiday weekend! If you’re gonna treat the kids, treat them to these little goodies instead of the Brownie’s you’ll buy at the supermarket.

They’re much better for you, they ACTUALLY have nutritional value (trust mean, the brownies you buy in the supermarket will be full of all kinds of weird things and additives, sweeteners etc), and they’ll LOVE making them. They’re quick and easy, GLUTEN FREE and LACTOSE FREE and much more a ‘Paleo’ choice if you will!

Auntie Cath’s Good Girl Brownie’

4oz Dark baking Chocolate
1 tbsp organic coconut oil
2 Large Avocado’s
1/2 cup Manuka Honey
1/4 cup Organic cocoa powder
1 tbsp of Vanilla
1 tbsp of Coconut flour
3 eggs
1/2 tsp baking powder
1/2 tsp salt

In a microwave safe bowl stir together the coconut oil and chocolate over a pan of boiling water – melting together. Puree the avocados in a food processor, making sure they are smooth. Fold the chocolate into the avocados in a large mixing bowl. With an electric mixer, beat the remaining ingredients until the mixture is smooth. Then distribute the mixture into muffin tins. Bake at 190 for 15-20 mins, checking until risen and cooked. ENJOY!

 

I have now got my sponsor page up and running for the Big Swim 2014

I have now got my sponsor page up and running for the Big Swim 2014

 

Also this week and most importantly – I have now got my sponsor page up and running for the Big Swim 2014! I have decided to raise money for the Royal Manchester Childrens Hospital and the link to sponsor me is : http://uk.virginmoneygiving.com/CathTyldesley

Please give whatever you can, as they really need support !

Until next week

Dream Big!

Auntie Cath xx

25 April
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Corrie’s favourite beauty therapist and the importance of recovery

Easter-Gate
Now, I’m the first person to freak out if I miss a session at the gym. However Easter weekend had been firmly pencilled for rest and recovery. Over the four days I had off, I only hit the gym once for a 30 min intense blast.

The rest of the time, I allowed myself rest (and even a few treats!) This is SO important guys, it’s taken me a long time to get my head around, as I used to feel guilty if I didn’t go to the gym 6-7 days a week – but this isn’t optimal for your health – it’s quite the opposite. I caught up with fitness model, and friend, personal trainer Olly Foster this week (http://ollyfoster.com/), now if body composition improvements are your goal, Olly Foster is top of his game.

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Probably the most well-known fitness model in Europe – Olly explains why Rest and Recovery is so important:

Rest, Recover & Grow

Few people within the health and fitness industry can truly acknowledge or even recognise the importance of rest and recovery in blindness to the success of their ultimate training goals. In order to gain size, strength, definition, you have to work hard, we all know that. However without proper rest and recovery you will not and cannot regenerate, ultimately this will lead us into the dangerous state of over training.

Listen to your body, if you feel or think you need to rest you probably do. I recommend that everyone have at a very minimum, at least one complete day off a week and a deload week every 6 weeks. This will give your body and your mind a break and trust me you won’t lose any of your gains.”

So stop feeling guilty about those days off!

Just make sure you train you’re backside off when you do hit the gym! Something else that I struggle with is sleep. Since a young age I’ve struggled with bouts of insomnia, over the past few years I’ve been looking at different techniques and remedies to help me get the decent kippage I crave! In terms of good health and weight management – good quality sleep is a MUST! Not only is sleep vital for body composition and sanity, but for quality of life as well. When we hit our deepest phase of sleep we release Growth Hormone – this is like magical fairy dust guys! When we secrete enough Growth Hormone during QUALITY sleep effects include decreased body fat, increased muscle mass, increased bone density, increased energy levels, improved skin tone and texture, increased sexual function, and improved immune system function. Nearly fifty percent of secretion occurs during the third and fourth REM sleep stages…like I just said ‘Fairy Dust! Get to bed! (Great excuse to get an early night right? Thinking of changing my voice mail to “leave me alone I’m secreting my Growth Hormone”).

I’ve pretty much been a self-confessed ‘lady muck’ this week, as I also treated myself to possibly the best facial I’ve experienced to date! The ‘Pinks Boutique’ Facial, as I’m very intrigued by this new craze for Organic Skin Care.

 

bedroom

I checked in with Coronation Street stars’ fave therapist Ashleigh Gutherie (@cityspaescapes) at City Spa Escapes (http://www.cityspaescapes.co.uk/home.aspx). Ash does most of our massages, facials, nails and waxing (pretty sure she’s seen everyone’s bits and pieces here at Corrie!) Now I’ll only rave about something if it’s fantastic – and this lady is second to none! I already see Ashleigh for weekly sports massage (I’ll be talking more about the importance of that over the coming weeks), but this week I thought I’d see what the Pinks Boutique Facial had to offer (Ashleigh offers a wide range of treatments).

It had to be the most relaxing, indulgent treatment I’ve had to date, the Organic processing of vegetable oils ensures that the antioxidants, vitamins and minerals are not destroyed as they can often be in chemical processing. Using super charged Rosehip, scientifically proven to aide with signs of ageing, wrinkles and sun damage this facial concentrates on not just on the front but the ‘tell-tale giveaways’- the back of the neck and décolletage also.

The facial was also done on my upper back- holistic ageing- the aim is that when you wear a dress and your hair up you will look fab all the way around. It’s a very detailed facial with deep cleansing, bamboo or rosehip exfoliation and a rose clay mask packed with omega 3, 6, 9 for cell regeneration but that you also leave feeling like you have had a body massage. In short – my idea of heaven! The Pinks Boutique signature treatments aim to hybrid 2 elements together- in this case a full facial and body work. Almost ritual like – this facial left my skin feeling amazing, and I was completely zoned out. I’m sold!

 

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I’ve been trialling Pinks Boutique products for three weeks at home now. Their ethos of the Eco Luxury- concept means results without synthetic chemicals and toxins found in all the major skincare brands. Handmade and blended in the UK, with full Soil Association Organic accreditation. This is as pure as it gets in global skincare my little health bunnies! My favourite product has been The Rosehip Face and Body scrub, it’s so luxurious and my skin definitely feels brighter and softer. Give it a whirl guys!

Also…I’m thrilled to announce that I am an official ambassador of ‘The Great Swim’ (http://www.greatswim.org/). I’ll be swimming for The Manchester Children’s Hospital (http://www.cmft.nhs.uk/childrens-hospitals). It’s such a fab idea and gives you an incentive to get fit while raising money for great causes. Check out their website to see how you can get involved!

 

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My filming schedule is manic at the moments so I’m all about quick and easy evening meals. Checkout my very own recipe for Paleo Fish cakes, tweet me and let me know how you get on!

Auntie Cath’s Fish Cakes

1 Can tuna/salmon
1 Large Sweet Potato, peeled and diced
2 tbsps Grass fed organic butter
2 tbsps mayo
1 tsp lime juice
1 red onion finely chopped
handful of fresh corriander

Boil the sweet potato in salted water for 20-25 mins. Drain off the water. Add the butter and the mayo and season to taste, mash well until there are no lumps! Put the mixture into a large mixing bowl and stir in corriander, lime juice and onion. Flake the tuna into the mix. Shape into patties, CHILL for 30 mins then grill or fry in coconut oil until golden brown on both sides – Simples!

I’m also eager to help you lot with any questions you may have. If i don’t know the answer I’ll do my best to get one for you! Tweet me with any questions you have regarding health, fitness, skin care, meditation/relaxation and stress management (@cath_tyldesley).

Chow for now! Stay happy, stay helathy and DREAMBIG!
Love
Auntie Cath xx

17 April
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Healthy food heaven plus Corrie and EastEnders do get on!

Wow! WHAT a week this has been!

Weekend was crazy, but pretty awesome! I attended the Natural and Organic Food Showcase at Olympia for the first time. How have I not been before?! Its like my Mecca! Gwyneth Paltrow would have had a field day! The place was filled with amazing discoveries, from natural healthcare products, natural & organic foods, to eco household products. New protein brands for those of us that can’t stomach Whey protein after the gym (and lets face it guys the alternative options of hemp or pea protein taste pretty rank) BUT there are some great new companies. I’ll be reviewing their products soon- what I’ve tasted so far has been GORGEOUS! For all those with a sensitive gut or IBS – help is here!

Food Kitchen with Dale Pinnock

Food Kitchen with Dale Pinnock

There were also some fab organic skin care products that I’ll be telling you about over the next few weeks too. The highlight of my foodie excursion was of course – cooking with @Dale_Pinnock! This chap is a genius – there is nothing he doesn’t know about food, we made two fab dishes Smoked Mackerel and Beetroot Crush’ and Satay King Prawn with Greens’ – both paleo – both packed with nutrients.

The dishes we made were lush and so moreish

The dishes we made were lush and so moreish

Dale’s ethos is simple – eat tasty, nutrient dense foods for a happy, healthy lifestyle. Using foods to ‘safe guard’ yourself against certain ailments – it’s a no brainer right? We all want to live longer…right? He’s recently been getting a great deal of media attention due to his unique work in the area of prescriptive “medicinal cookery” based upon tailoring menus to meet an individual’s specific health needs. You can find out more on his website (http://dalepinnock.com), his books are pretty mind blowing! Once you’ve read them you’ll certainly think twice about what you put into your body! Plus they’re filled with Beautiful tasty recipes. :-)

The dishes we made were lush and so moreish, plus- I managed not to burn or drop anything (always a bonus) then we had a question and answer session with a room full of like-minded people. I thoroughly enjoyed every minute!

Natural and Organic Food Showcase at Olympia

Natural and Organic Food Showcase at Olympia

From there we were whizzed off to the BBC to go live on the Gaby Roslin (@Gabyroslin) show for Radio BBC London to talk all things Corrie and cooking. We were also treated to the fantastic vocals of Kit Rice, this guy can chirp! Check him out : http://www.KitRice.com/Home.html . Nitin Ganatra ( yes Eastenders and Corrie do actually get along!) were most impressed. There’s nothing better than live music is there? What a treat!

With Gaby Roslin and EastEnders star Nitin Ganatra

With Gaby Roslin and EastEnders star Nitin Ganatra

Speaking of treats, I dined at ‘The Strip Bar’ this week (not what it sounds like, I promise you!) famed for its incredible steak in lush surroundings – it lived up to its reputation – and then some, definitely worth a visit – it’s at Charter House Square in London in the Malmaison Hotel. https://www.malmaison.com/locations/london/stripbar/

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My steak at Strip

Also this week I did a really fun shoot for ‘Jeans For Genes’ It is estimated that one in 25 children is affected by a genetic disorder and therefore 30,000 babies and children are newly diagnosed in the UK each year. This charity is a really fun and easy way of helping people with genetic disorders. Its so simple, and your money makes such a huge difference to the lives of children and families affected by genetic disorders. Wearing your Jeans For Genes’ takes place on Sept 19th, you can sign up here: (http://www.jeansforgenesday.org/) Dig out your best denim kids!

Jean For Genes Day

Jean For Genes Day

Satay Greens!

1 large leek – sliced into thin rings
2 cloves of garlic – finely sliced
1 small green or red chilli – finely chopped (if you don’t like it too spicy, you can discard the seeds).
2 handfuls of shredded spring greens
2 tablespoons of peanut butter (ideally without added sugar)
2 teaspoons of honey
Half a teaspoon of Chinese five spice powder
Soy sauce
Salt

Start by sautéing the leeks, garlic, and chilli in a little olive oil, along with a pinch of salt. Sauté until the leek is soft.

Add in the shredded greens and continue to sauté until they have softened slightly and turned a brighter green.

Add 2 dashes of soy sauce (about 1tbsp), the honey, and the peanut butter, and mix well. Sprinkle the Chinese five spice over and mix again.

This dish is great with added prawns, chicken, tofu, any protein you fancy really!

Now I know its Easter, so enjoy yourselves and have fun! Remember, the darker the chocolate (highest cocoa percentage, the better it is for you!) Moderation is the key! (Either that or I ask my mum to hide the chocolate! Ha ha. Stay happy, stay healthy and Dream big!

Easter Bunnies and Fairy Kisses
Auntie Cath
xx

10 April
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‘My food intolerance test and how to lunge correctly’

This week I went to one of my favourite stores Win Naturally in the Trafford Centre. The concept of the store comes from the passion and intellect of Julie Neville, the shops ethos being of course – health, fitness and well-being. Offering a broad range of supplements, health foods, services and advice. I decided to undergo the food intolerance test, with their Nutritionist Wendy Griffin. I was diagnosed 8 years ago as wheat intolerant – that still stands, if I eat wheat nowadays I look around 7 months pregnant within the hour! Then, last year I was diagnosed as lactose intolerant.

 

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Cutting out dairy has made a massive difference to my digestive health. I now use Lactose products (http://www.lactofree.co.uk/) or Almond milk, the difference has been considerable so I thought I’d see what else may flag up. The test checks 46 popular food types, and sure as eggs are eggs turns out I’m intolerant to…well…eggs! Which makes a lot of sense as I do still suffer from some discomfort and bloating… funnily enough – I eat a LOT of eggs! Also flagged up on the test was of course wheat, but surprisingly cashew nuts and Brazil nuts! Gutted! I eat loads of them too, which is why its probably not a bad idea that I cut them out for a while. I’ll be able to reintroduce them into my diet in a few months but I’m going to see how I fare without my beloved eggs!

 

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In other news my good friend, the legend that is Mr Nick Mitchell, opens his Marbella gym! If you’re into health and fitness then you’ll know who Nick Mitchell is! For those of you that don’t – check him out! His no nonsense approach to training and nutrition is spot on and so refreshing to some of the rubbish and uneducated guesses we are bombarded with on the television: http://nickmitchellblog.com/ @Heynickmitchell .

Having been lucky enough to train at Nick’s Mayfair gym (http://upfitness.co.uk/) with Nick and some of his other trainers, I’m excited to see what Marbella brings and I’ll be heading over there soon to give you guys a glimpse. Apparently its pretty awesome! Check it out on twitter guys – if you’re lucky enough to get a session with Nick or one of the other UP trainers – I promise you, its an amazing experience ( you’ll need that Bullet Proof Coffee though!) @UPMarbella.

 

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Speaking of training – if I don’t have time to get to the gym, a great exercise that can be performed easily at home is the ‘Walking Lunge’. This can be performed with or without weights/kettle bells. I lunge up and down my hallway with 12kg in each hand x20, then x10 with my hands behind my head, engaging my core. I repeat 5 times.

Below @Paul_Boys explains how to perform the lunges correctly:

The walking lunge is performed by alternating strides forward holding your head and shoulders high, back vertical as can be. As you plant your foot ensuring full foot contact on the ground with the leading foot, try and aim for your leading thigh to become parallel to the ground, the trailing foot will pivot on the toes, then power through the stride stand tall and bring the leading leg trough to stride out in front and repeat the motion. Please note that it is ok for the knee to go beyond the toes of the lead foot as long as it is pain free and you have the range of movement to do so. Lunge away guys- you’ll be hitting the quads, hamstrings and glutes!

cath-904
Now, whenever the lovely Dale Pinnock (http://dalepinnock.com/) and I have a catch up, we always seem to end up talking about one of our favourite subjects…Omega 3 (we’re SO Rock ‘n’ Roll). Omega 3 is one supplement that I will not do without! I get plenty of Omega 3 in my diet from fish, oils and nuts, but I still take extra supplements of this wonderful stuff! Dale and I will be appearing at Olympia on Sunday (http://www.olympia.co.uk/whatson/all-events) , we’ll be cooking together and discussing ways of getting more Omega 3 into your diet, but here’s what Dale had to say:

“If I was to say to people make 2 changes to their diet, one would be reduce refined carbs as per the Paleo diet and the second is to up your omega 3 fatty acids. These vital fats found in goods like oily fish, grass fed meat, walnuts and flax seeds have profound health benefits.

Firstly, omega 3 provides your body with the building blocks to make its own in built anti-inflammatory compounds. This helps manage issues like joint problems and skin conditions like acne and eczema.

Omega 3 is also incredibly important. Firstly because its anti-inflammatory effect offers long term protection against blood vessel damage. Then it also helps raise HDL (good) cholesterol, and also reduce excess blood clotting.

Finally omega 3 is vital for the health of the brain and nervous system. The Food and Behaviour research
department of Oxford university champion omega 3 for improving mood, and enhancing memory”

Dale Pinnock BSc (hons), PgCert

That’s much better than me just saying – its really good for you right? He’s so scientifical! I use a lot of Dales recipes and I did promise you lot last week, that I’d give you a little treat for Easter… so here it is! Its, SO easy! Its rich, its chocolatey, its moreish…and guess what? It GOOD for you! Give it a whizz guys!

Dale’s Avocado and Chocolate Mousse
• 2 very ripe avocados
• Finely grated zest and juice of 1 large orange
• 1 tablespoon honey
• 3 tablespoons high-quality cocoa or raw cacao powder (available in many health food shops)
Method:
1. Halve the avocados, discarding the stones. Scoop out the flesh with a spoon and put it in a food processor.
2. Add the remaining ingredients and process to make a thick, rich, mousse-like dessert.
3. Add extra cocoa powder or honey to make it sweeter or more chocolatey.
4. Serve in a cocktail glass or ramekin.

This week I’m LOVING the Sarah Chapman Skinesis Overnight Facial. I use this gorgeous potent oil whenever my skin is a little stressed or I have a photoshoot coming up. It does what it says on the box! (Which is a rarity these days!) Packed with essential oils and nutrients for the skin. Its a luxury product at a fair price, I’ve been using it for three years and have seen quite a difference, it certainly gives the skin a glow. Right! That’s me over and out for another week! Got lots to share next week so stay tuned!
Dream Big
Auntie Cath xx

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