Just like any form of physical exertion, there are great ways to improve stamina, technique and strength during sex. Implementing these simple but incredibly effective techniques into your workout routine could improve your experience between the sheets tenfold. With this in mind, Keith McNiven, owner of Right Path Fitness, shares 5 IDEAL exercises to help dramatically improve your sex life – allowing you to last longer, use more adventurous positions and generally be a ‘freak in the streets’.
GLUTE BRIDGE
The glute bridge literally involves thrusting your hips in a rather bedroom-like manner, so it is an absolute must to build your sexual skills. It works your core, hamstrings and your glutes, keeping your body strong, toned and ready for action.
HOW TO DO IT: Lie on your back with your feet on the floor and knees up, hip-width apart. Rest your arms on the floor and slowly lift your bottom from the mat upwards, until you’re resting on the tops of your shoulders with your back off the ground completely. You can add a bar with weights across your hips in the gym to increase the intensity.
INCHWORM
Similar to the plank, but more advanced. Works on your core, strengthens the lower back muscles and helps to keep those shoulders strong and those glutes pumped – all essential assets for great bedroom skills.
HOW TO DO IT: Start from a standing position, bend down and gradually use your hands to take your weight and walk yourself out to a plank position. Hold this position for a couple of seconds, and then walk yourself back up to a standing position. This move requires upper body strength, tensed tummy muscles and a lot of determination. The stronger you get, the faster you’ll be able to get up and down.
FIRE HYDRANTS
They may be the oddest-looking exercise of the bunch, but Fire Hydrants are certainly not to be sniffed at when it comes to sex god making. They tone your bum and thighs, and help you manoeuvre into the more unique positions that we’re sure your partner will thank you for.
HOW TO DO IT: Start on your hands and knees with your wrists underneath your shoulders and your knees directly underneath your hips. Tense your butt and your stomach as you lift one leg straight out to the side and upwards towards the ceiling. Gradually release the control to return to your starting position, and then go again with the opposite leg.
V LEG UPS
Like a sit up on steroids, nailing your V leg ups will bring you a core of steel, and the ability to navigate the whole Kama Sutra should you so wish!
HOW TO DO IT: Start sat on the floor with your legs straight in front of you, parted in the centre in a V shape. Lean back slowly and as you do so, lift your legs upwards to a 45-degree angle so that your body recreates a V shape. Keeping your tummy tensed and your balance strong will ensure you really feel this move working. It’s tough on the abs, and the slower you get into position whilst tensing, the more it’s going to work those muscles.
RESISTANCE BAND KNEELING HIP FLEXORS
With a peachy butt, great sex doth maketh (we’re pretty sure that was in a Shakespeare play). These will help work that peach and practice your all-important thrusting.
HOW TO DO IT: Tie a resistance band around a pole or something strong and sturdy. Put the other half around your hips. Get yourself into a kneeling position. Sit back on your heels and slowly kneel upwards until you’re in a strong kneeling position, tensing your buttocks at the top. Go slow and steady to really feel the burn on this.
Any citizen of the big smoke, or visitor to it for that matter, knows the trials and tribulations that tube travel entails. You muscle, scrap that, shuffle, your way through a crowd of grumpy, hungover people just like you, to a seat which has long been taken, only to be sandwiched between someone dropping KFCrumbs on your shoes as they mouth the lyrics, incorrectly, to Despacito.
We all know there’s desperate need for distractions, whether it’s from the mind-numbing monotony of the daily commute or the risk of making eye-contact with a co-worker in the same carriage. With this in mind, here are our 5 IDEAL time-killing activities when you’re on the tube.
PLAY A GUESSING GAME IN YOUR HEAD
We all do it, don’t we? We have a whole host of go-to-guessing games which only require an imagination and furtive glances. To name but a few; we like to look at everyone’s shoes and decide which we’d be happy to wear and on what occasion. Weird? Probably, but it’s a game that keeps on giving, as passengers alight and disembark with regularity.
Making suppositions about what people got up to the previous night, or where they’re headed the current one, is another simple game. Londonist have a great list of games to play on the tube here if you’re after more ideas.
Or, get more ambitious and create Haikus about the rich tapestry of characters in the carriage. Here’s one we made earlier…
guilt stricken, hidden
by beard, make-up and scent
but i know your game
TAKE ADVANTAGE OF THE MYRIAD FREE PUBLICATIONSAVAILABLE
We wish ‘rush hour crush’ in the Metro was its own, feature length daily. It’s the perfect blend of comedy and romance and fills a few minutes of any journey. Stylist, NME, Time Out and Foodism also have enough going for them to be worth extending your arm for as you pass their keen distributors. You think you don’t need them, you might politely decline, but everyone has felt the joy and relief of finding one on the train before a long ride when your phone is out of battery.
TAKE THE TIME TO LEARN NEW SKILLS
It seems absurd, counter-intuitive even, but your commute is a large heft of time that could genuinely be well spent. Set simple, achievable goals for a week of travel. Maybe learn and memorise 20 common sign-language phrases. Listen to an audiobook of Ancient Japanese history. Read a recipe book of a cuisine you’re unfamiliar with. Do anything to use the time productively.
PLAY A GAME ON YOUR SMARTPHONE OR USE AN APP
A fail-safe option, and one you’ll notice half the bloody train are doing if only you’d look up from your candy crush. Games, both simple like snake, or battery and data-draining like the new addition of mobile Football Manager, are so adept at killing tube-time that you’ll be genuinely disappointed when you reach your destination.
Or if you think playing games is a waste of time, there are a number of apps you can download for life-hacking and getting stuff done during your commute.
PRACTICE MINDFULNESS
There is no place more infuriating, more irritating, than a packed commuter train. We’re jealous of all those commuters on the Oxford Tube (with all that legroom) who don’t have to deal with the underground and all the torment it brings. Jealousy aside, when you’re on tube, there is no place more worthy of mindfulness. Download a podcast which guides you through breathing techniques, keys to relaxation and more, and spend the journey blissed out, peaceful and unaware of the annoyances you’d otherwise be fixated on.
Building a healthy relationship with the gym and exercising is one of the most rewarding things you can do. There’s nothing quite like the post-workout buzz to brighten up your day, make you feel accomplished and ready to tackle the world.
But our minds can be our worst enemies when it comes to exercise. The journey to achieving our goals can be plagued with negative thoughts – especially at the gym. We often tell ourselves we’re not good enough. We pick ourselves apart for not being at the finish line and put pressure on ourselves to achieve dramatic results too quickly. However, with time, patience, commitment and determination, you will see changes – you just need to believe in yourself.
Keith McNiven, British and National wrestling champion, and owner of Right Path Fitness, shares his advice on how to stop thinking these 5 negative thoughts at the gym.
Everyone is looking at me and laughing
No they’re not – they’re looking at themselves. Everyone at the gym is focused on their own personal goals, progress and workout. No one will be looking at you, and definitely not judging you. If they do look at you it will be an acknowledgement that you came to the gym whilst others didn’t. Be proud of yourself – building up the courage to actually get to the gym and work out is often harder than the workout itself!
Build your confidence by buying snazzy new gym gear and listening to a playlist that gets you pumped!
I’m not fit enough to be here
The gym is a place for absolutely everyone – and everyone starts somewhere. You may not feel at your peak physicality right now, but after a few consistent months in the gym you will most certainly be on your way there. Picture your future, fit self and make that your motivation. Don’t walk away and never give up. Everyone you see in the gym had a starting point. Your journey is just beginning, so keep going and think of your end results.
I don’t know what I’m doing
Figuring out which types of exercises you need to be doing can be a bit of a nightmare in the gym – especially when you see others navigating machines you’ve never even heard of before. The first step is to relax. Ask the staff or personal trainers at the gym for some tips on where to start – most gyms offer an induction session to get you started. If you’re still a bit nervous to ask, then watch some of the many exceptional blog posts and YouTube videos out there showing you different types of exercises that target different results and areas. Or why not go to a fitness class? Attending a class will teach you some new moves that you can start to incorporate into your own workouts, and exercising in a group will remind you that you’re not alone on this fitness journey.
I’m never going to burn off all the calories I ate yesterday
Once you stop viewing the gym as a punishment, then implementing regular workouts into your life will become so much simpler. By banishing the idea that exercise is for burning off everything you ate, you will be less likely to be disappointed at the end of a workout. If you had a bad day yesterday, draw a line and start again. Don’t go to the gym to punish yourself – go because it makes you feel good, you enjoy it and you know it will give you great results.
I had a terrible workout
We all have off days. Sometimes you get to the gym and your body just won’t cooperate. Perhaps you find yourself struggling to lift as heavy, or struggling to run as far. Don’t worry – you’re only human. Don’t feel disheartened – any exercise is better than no exercise! Just be determined to come back and smash your next workout even harder.
There’s no denying that prosecco is the drink of the moment. Brits consumed a third of all the Italian fizz produced last year, according to Metro, we’re desperate to find any guilt free excuse for a glass of the good stuff.
So here’s for the good news. Studies have now suggested that prosecco fans could be onto something, with evidence suggesting that a glass or two a week could actually have some health benefits. In case you need another excuse to enjoy a tipple this weekend, together with Steve King, director of the online gifts retailer Bottled & Boxed, we’ve settled upon five ways in which prosecco is IDEAL for your mind, body, and soul.
It could improve your circulation
Prosecco and champagne could be good for your heart and circulation, according to research carried out by the University of Reading. This is because the polyphenols (plant chemicals found in the grapes used to make prosecco) are absorbed into your circulatory system, slowing down the natural removal of nitric oxide — the chemical that controls your blood pressure — from your blood. Because the nitric oxide is given more time to work its way around your vessels, it can improve the overall blood flow around your body. The University of Reading says that, as a result, a glass or two of prosecco could lower your blood pressure and reduce the risk of blood clots.
It can boost your mood
Sparkling wine contains natural trace elements of zinc, magnesium, and potassium. According to The Express, this means the tipple could have the power to boost your mood in a similar way to fast-acting antidepressants. This is ideal if you’ve had a long day at work or need a pick-me-up every so often, but scientists have warned that alcohol shouldn’t be regarded as an effective treatment for depression. So, while it can help to improve your mood if you’re having an off day, it’s important that you don’t come to rely on it. Everything in moderation, of course.
It may help to keep your lungs healthy
Drinking white varieties of wine could help to keep your lungs healthy, says the University at Buffalo. This is because it is believed to contain certain nutrients that help to keep lung tissues in good condition. Research by a team at the university found that, while red wine in moderation has been found to improve heart health, the link between white wine and lung health could be even stronger.
It can reduce your chance of getting the sniffles
Drinking wine could reduce your risk of catching a common cold, research from the American Journal of Epidemiology has found. So if you frequently drink prosecco, you could be protecting yourself against the most common illness among Brits, which smallbusiness.co.uk claims accounted for approximately 34 million lost work days last year.
It’s great for your skin
Studies have shown that prosecco can help to detoxify, plump and smooth out your skin, according to Xtra Wine. As a result, it can help to combat some of the most common signs of ageing. It has also been found to do wonders for people who regularly struggle with breakouts or oily skin. So, why not add the odd glass of prosecco to your current skincare routine?
While I’m sure you didn’t need more reasons to enjoy a glass of your favourite prosecco, you can now go out and enjoy your weekend guilt-free. Just remember that prosecco should always be consumed in moderation, and the benefits discussed here certainly won’t apply if you do go overboard. Happy drinking! (in moderation).
A unique region at the heart of Scandinavia, West Sweden is a mix of stunning coastline, wilderness areas and countryside. It has everything – offering visitors the chance to go on lobster safari, go sea kayaking among the marine national park visit historic manor houses and peruse fine art in its many refined, elegant museums.
Gothenburg, the gateway to it all, is a city with a lively cultural scene and a growing reputation as a gourmet capital. High praise indeed, and with all of this in mind, here are our 10 IDEAL reasons to visit West Sweden.
A City Break In Gothenburg
With its compact centre of elegant squares, gardens and canals, Gothenburg is the ideal short-break city and the perfect base for exploring the surrounding countryside too. Head for the sweet-smelling central park, Trädgårdsföreningen, where the Palm House stands among manicured lawns and the perfume of over 5,000 roses.
A tight grid of smart streets buzzes with a vibrant café culture, intriguing food markets, impressive museums and a multitude of enticing restaurants – five with coveted Michelin stars.
If you thought Ikea was the pinnacle of Swedish creativity, a wander around the fin-de-siècle Art Nouveau architecture of Gothenburg will make you think again.
While you´re there, head to the Röhsska Museum for displays of Scandinavian design classics, especially 20th-century modernist furniture. Swedes have shown their class on canvas, too, notably the Art Nouveau paintings of Carl Larsson and more modern watercolours at the Nordic Watercolour Museum on Tjörn Island. Gothenburg is also known for its many independent design and clothes stores.
Season’s Greetings – Swedish Style
With its lingering, dark winters and never-ending summer days, it´s no wonder that Swedes feel a close affinity to their seasons. To bring light to the darkest month of the year, on 13th December each town and village is filled with processions of singing children, each one led by a local girl crowned with candles, in honour of St. Lucia (the Queen of Light).
The climax of the year is the Midsummer Festival when Swedes head for the country for a day of ribbon-flinging and maypole-dancing accompanied by generous helpings of fresh strawberries and schnapps. Perfect.
The Koster islands – Sweden’s first marine national park
The Koster Islands lie at the centre of Kosterhavet, a serene marine national park – the first in Sweden – which protects Sweden’s most species-rich marine area. Visitors are able to experience this fascinating, beautiful area through a number of new activities that are sympathetic to the environment, including trips on a scientific research boat to kayaking and wildlife walks.
For Taste of West Sweden
West Sweden is a culinary destination with a huge variety of flavours and experiences. Most known for its exceptional seafood (more on that later), game, extensive range of cheeses and the all-important fertile soil, these ingredients have been used by an innovative community of chefs who blend traditional and modern culinary techniques to delicious results. Fikka and cake is a must.
For A Seafood Safari
The West Sweden culinary calendar would not be complete without the lobster season. Each year, from the end of September to November, the air along the west coast comes alive with the sound of cracking shells and the sighs of satisfied diners.
The Bohuslän coast north of Gothenburg is home to fishing villages and an abundance of seafood. Here, you can join the fishermen catching the lobster, learn how to prepare them properly from local chefs and best of all, feast on them too. Alternatively, take a boat trip to the oyster banks of Grebbestad or go for the whole Big Five – lobster, oyster, shrimps, crayfish and mussels.
Speaking of crayfish, you can’t come to Sweden without experiencing a crayfish party.
Castles & Manor Houses
The Swedes are renowned for neutrality and pacifism, but perhaps that´s because defence is better than attack. The country is littered with castles and fortified manor houses – the southern region of Sane alone has well over 200.
Sitting on its promontory on Vanern, Sweden´s largest lake, Lack Slott vies for the title of the country´s most fairytale edifice; its 17th-century baroque towers, cupolas and mouldings built on the site of a 13th-century castle. Visit Gunnebo House and Garden for tasty organic fare in café-restaurant and stay Bjertorp Manor for elegance in the country.
Sea Kayaking Along The Bohuslän coast
Sweden´s a big country – the third-largest in Western Europe – with one of the lowest population densities. It´s a land of woods and mountains, of fjords and lakes with plenty of space to enjoy whatever activities float your boat.
The Bohuslän coast draws a host of sea kayakers to paddle among its islands and fishing villages, and canoeists bob around the Dalsland lake district. Cyclists tour cross-country bike paths, passing prehistoric sites, lakes and picturesque churches, while hikers have it their way on short one-day routes or long-distance trails covering hundreds of kilometres.
The Göta Canal Cruise
A Gota Canal cruise is a classic journey through Sweden between the great cities of Gothenburg and Stockholm. Travel aboard historic steamships operated by the Gota Canal Steamship company offering nostalgic cabin accommodation and fine Swedish cuisine. A unique cruise, you’ll travel along the iconic Gota Canal, rivers and great lakes, and visit sites of cultural interest en route.
For those of you who crave a smooth saline treat, London has a shellfull of places well worth their salt serving magnificent pearls of the ocean. Whether you’re an aficionado or looking to lose your virginity, the capital is truly your oyster. Here are our IDEAL picks for the best London restaurants to enjoy beautifully fresh oysters.
HIX OYSTER AND CHOP HOUSE –THE IDEAL PLACE FOR OYSTER HAPPY HOUR
Hix Oyster and Chop House is as good a it gets during happy hour. Come here and pull up a stool between 4 and 6 p.m week-daily and slurp down oysters for just £1.25 each. That’s 8 for a tenner! You’d be hard-pressed to find better value anywhere in the capital.
Address: 36-37, Greenhill Rents, Cowcross Street, London EC1M 6BN
PRAWN ON THE LAWN –THE IDEAL PLACE FOR PADSTOW’S BEST PRODUCE
Split between a fish mongers and sit-down restaurant, Prawn on the Lawn has been making waves with their fish in the capital for a while now. The shellfish come into the restaurant everyday from local suppliers in Padstow (where their sister restaurant is) and there is a real family-feel charm to this joint. Take a front row seat at the bar where you can watch the chefs at work for that little extra theatre.
Address: 292 – 294 St Paul’s Rd, Highbury East, London N1 2LL
RICHARD HAWARD’S OYSTERS – THE IDEAL PLACE FOR MARKET FRESH OYSTERS
Borough market can be crowded and a little overwhelming, but a respite can be found at Richard Howard’s mollusk market stall. This place has stood the test of time and still remains one of the best places to enjoy oysters . The owner isa seventh generation oysterman and his family have been harvesting oysters in Essex since 1742. Richard specializes in cultivating Colchester native and Gigas oysters. Here, the oysters are shucked before your eyes, confirming freshness.
WHEELER’S OYSTER BAR & GRILL ROOM –THE IDEAL PLACE FOR OYSTERS AND CHAMPAGNE
If you’re in the mood for oysters and bubbly this is the place to come. Every weekday between 5 and 7pm you can enjoy the two famous aphrodisiacs for just £10. For this price you can enjoy 2 oysters, a glass of champagne and a whole lot of fun with your partner when you get home.
WRIGHT BROTHERS – THE IDEAL PLACE FOR AN OYSTER MASTERCLASS
No list on the capital’s best oyster bars would be complete without the Wright Brothers. Delicious fresh seafood and a veritable “oyster experience” is on offer and a reputation for amazingly fresh seafood is well deserved. Now having five outposts across the capital, no one can argue with the sway these siblings hold. For £60, you can enjoy an oyster masterclass, with a regional tasting of various oysters from around Britain and France, as well as plenty of theory for those wishing to expand their knowledge of these great molluscs. A two hours of shucking and scoffing very well spent.
Working at home (in your own business) has tremendous benefits – no long commute in the rush hour, no need to ask permission to go the Dentist or to leave early to pick the kids up from school. But it can also bring a whole draft of problems too – especially if you are new to working at home. Losing the structure provided by an office setting can be very unsettling for some. Problems may include things like, never actually switching off! Or other people not respecting your time. Or just not getting organised enough to actually get anything done!!
So, when working at home, how do we remain productive – and keep a work-life balance? With the help of Louise Fleming, business coach & entrepreneur, here’s 14 IDEAL tips for working from home.
DEFINE YOUR WORK SPACE
You need to have a workplace – and that isn’t sitting on the sofa in front of the TV! If you don’t have a separate study (which is the ideal option) then try setting yourself up with a desk in the spare bedroom or dining room. You need a space where you can shut the door and feel like you are ‘at work’ and therefore feel like you have ‘finished work’ when you move out of that space at the end of your day. Psychologically this is important as it changes your state of mind from “at home” to “at work”.
Being able to shut the door on your separate space is vital – if the door is open it can signal to your family that you are available to chat (or play!). Wherever your workspace is, make sure you keep it tidy – the old adage about a tidy desk equalling a tidy mind is true! The tidier and more organised your workspace, the more productive you will be. Also, make sure you have the equipment you need – in particular ensure you have a comfortable chair with back support.
SET GROUND RULES WITH THOSE AROUND YOU
Set your working hours (see tip 4) and ensure that your friends and family are aware of this and respect it. You are NOT available for coffee, for long lunches or for play! Your friends and family probably wouldn’t disturb you at an office with questions that can easily wait until you get home – but if home is your office they may not show the same restraint. A lot of friends and family will also think that as you work from home you are able to stop for coffee or a long lunch at a moments notice! Ensure that everyone understands that interruptions are for urgent matters only.
PREPARE FOR WORK – PHYSICALLY & MENTAL
Have breakfast, take a shower and get dressed. You don’t have to wear a suit – but don’t stay in your pyjamas! Getting dressed first thing in the morning prepares you for work – it gets your mindset in the right place.
Don’t turn the computer on just to check emails as you walk past the study first thing in the morning (I am guilty of this one!) Suddenly you realise it’s lunchtime and you are still in your PJs with a stinking headache cos you haven’t had breakfast (let alone a shower!) Make sure you are in the right mind set for the day. Start the day properly.
SET REGULAR HOURS AND STICK TO THEM
A benefit of working at home is that you don’t have to work 9-5 if you don’t want to. I tend to work from 9.30-3.00 (with a break for lunch) and then 7.30-8.30 in the evening (after my Son is in bed). Think about what works for you. You may need to work early mornings or evenings to fit around your family life or to communicate with colleagues in other timezones.
Whatever hours you decide – stick to them! (You are allowed some leeway – but don’t let work run your life).
I think this is one of the hardest ‘rules’ when working from home – it is so easy to actually never switch off. But a healthy work-life balance is important – even if you do work at home.
DON’T THINK YOU NEED AN IMMACULATE HOUSE
Don’t spend more time on housework than on working! A bit of light housework in your ‘lunch hour’ is acceptable, as is popping the odd load of washing on, but really, when you are at work, you are at work – even if you are working at home. If you can afford to get a cleaner and you would have one if you were working a ‘proper job’ in an office – still get one. Please don’t think you have to be Superwoman (or Superman) and do it all yourself because other people think you have lots more time because you work from home!!
If you take your work seriously, especially if you have just started a new business at home, then you need to put the hours into your work – not into cleaning the house!! Schedule non-work time for household chores and get the rest of the family to do their share. It is important that you don’t take on every household job just because you work from home – those around you need to respect the fact that although you are at home you have serious work to do during your scheduled hours.
LIMIT DISTRACTIONS
If your work permits- TURN OFF the telephone so that you can concentrate and get on without distraction. Only check your email at certain times of the day. It is so easy to get distracted by emails that you think have to respond to IMMEDIATELY! If you do this, you will never get any tasks finished!
TURN OFF your Skype, FaceBook, Twitter etc while you are working. Check your IM at certain times and only go on FaceBook in your break times. I know that working from home can be lonely so using Social Media can feel like your lifeline to the outside world – but this can quickly take over your day and ruin your productivity.
MAKE A DAILY TO DO LIST
Making lists can really help you to focus and stop you procrastinating – which for some reason we seem to do more of when we are sat at home on our own!! I do a weekly list of tasks and then break that down into daily tasks. Don’t just pick the easy tasks – spend quality time on your Big Rocks and your business will fly!
If you really do struggle to focus (even with a to-do list) try planning out what you are going to do each hour which should help you stay productive!
CREATE SMALL DEADLINES
This follows on from tip 7 – and can also help stop the dreaded procrastination! When you start the day it seems like you have lots of time and it can be easy to get sidetracked by the TV or the Telephone. Set targets for finishing pieces of work – e.g. “I will finish writing this blog by 11am”. “I will complete this marketing activity by 1.00”. This helps to break up your day and keep you focussed on task.
DON’T JUST TAKE A DAY OFF WHEN THINGS GET TOUGH
Don’t just take a day off because you don’t feel like working today!! If you are having a hard day – persevere – do some work anyway! If you are sick, be sick – take a proper day off to get better. If you organise a holiday day off that’s fine – but don’t just decide you can’t be bothered to work today – that is a slippery slope to go down when suddenly you never achieve anything!
TAKE SCHEDULED BREAKS
There are various ways to do this – depending on your working style. But give yourself breaks. Some people find it helpful to take a 15 minute break for every hour worked. Or maybe you would prefer to take a 15 minute break twice a day. In addition to small breaks take a proper lunch break. Eat something healthy – AWAY FROM YOUR DESK! Leave the house and get some fresh air – it will genuinely make you so much more productive when you get back to your desk. Just sitting in front of your computer with no breaks will just result in ‘diminishing returns’. You think you are working really hard – but the results just aren’t that great!!
FINISH WHEN YOU FINISH
Know when to stop working! Just because you are working at home doesn’t mean that you should be working ALL THE TIME that you are at home! Leave work at the end of the day. Susan Seaburg (Field Development Manager for Hewlett Packard) offers her input on working at home in an interview with Santa Clara University: “The good news is that now you can work anywhere – the bad news is that now you can work anywhere.” Most people go home to get away from work – you don’t have that option. So be careful that you still maintain a good work-life balance.
WATCH YOUR MOOD
Everything you listen to will influence your mood – or distract you from task. Personally I hate working in silence so if I really need to concentrate I put on some non-intrusive music just to create background noise! (My husband is the opposite – he has to work in complete silence so we use separate rooms if he is working at home too!) If I am not having to concentrate too hard I listen to educational audios – as I a member of the Empower Network Inner Circle I have access to a whole range of recordings by people at the very top of internet marketing – so I listen to those every day. These can also be great to lift your mood if you are feeling a bit low or unfocussed. Find what works for you and ensure you surround yourself with things that will give you the best frame of mind for whatever you’re doing.
SEEK OPPORTUNITIES TO COMMUNICATE WITH OTHER HUMANS
If you know you can won’t be too distracted, go and work in a cafe, hotel or library sometimes as this can just give you a change from being at home all day. Most coffee shops have free wifi these days if you need to be on the internet.
Attend some training courses or local networking events to maintain some human contact – and possibly pick up some business too! Skype or Facebook chat rooms can also be a good way to communicate with the outside world. I use these methods a lot as my team and colleagues are all over the World. But as mentioned earlier, don’t get sucked in to spending hours a day chatting on line and not getting anything else done.
Make the odd phone call too – don’t just use email. It is good for your sanity to actually speak to someone once in a while!
And last but not Least –
BE GRATEFUL
Be grateful that you CAN work at home. That you don’t have to do the awful commute, that you can be home when the kids get in from school, that you aren’t stuck in a windowless office or shared cubicle!! Above all, BE PRODUCTIVE so you can KEEP working at home!
Hope you found my top tips for working at home useful. If you want to see how I make money working at home everyday – please take a look at my blog site listed below.
1 x ½ garlic clove
1 tbsp chopped mint
1 tbsp chopped oregano
1 tbsp chopped parsley
155g Waitrose ready-shelled garden peas
30g grated parmesan
1 lemon, juice
2 tbsp olive oil
Seasoned ricotta
250g ricotta
1 lemon, zest and juice
1 tsp chilli flakes
2 tbsp olive oil
6 large, thick slices white sourdough bread
Method
1. For the tapenade, crush the garlic with a little salt in a pestle and mortar; add the thyme and anchovies and crush to a fine paste. Add the olives and crush coarsely, then stir in the brandy and oil. Transfer to a bowl.
2. Clean the pestle and mortar. For the peas, crush the garlic with a little salt; add the herbs and crush to a paste, then bash in the peas to make a rough mixture and stir in the cheese. Stir in the lemon juice and oil before serving.
3. Mix all the ingredients for the ricotta with a little salt.
4. Heat a griddle pan over a high heat and toast the bread on each side. Cut the toast into pieces and top each with one of the mixtures. Serve immediately.
The hibernation months are nearly upon us and for many the diminishing light and autumn TV schedules means staying-in is the new going-out. This is conducive to notching up a few extra hours sleep each week however, for others who struggle to drift off, it takes more than an early night and an episode of Homeland to secure the coveted eight-hours.
It’s been well documented that busy lives, high-pressured jobs and an ever-increasing dependency on technology has disrupted our natural daily rhythm. As a result there is no longer a defined day/night cycle that regulates our sleep patterns.
Below are some tips on how to get a better night’s sleep and improve your ‘sleep hygiene’ which is defined as ‘our pre-bed routine, and the physical environment in which we try to sleep.’ You could be sleeping long hours but the quality of sleep may not be optimal. This can contribute to sluggish energy levels and reliance on coffee hits throughout the day to keep focused.
To get back in sync with natural sleep cycles, we need to think back to a time before the myriad of distractions and stressors. Think of a cave-dweller who went to bed at sunset and slept in a cool, quiet, dark environment, rising at dawn, repeating the process night after night.
Light
Avoid ‘blue light’ a few hours before bed (i.e. iPhone, laptop etc.), limiting screen-time will give you time to wind-down. Ensure your sleeping space is free from LED lights emitting from digital devices or inflowing street lighting.
Some believe that allowing natural light into the room helps regulate your body clock however if you cannot eliminate all sources of light during the night, a black-out blind or eye mask will help.
Temperature
The temperature naturally falls at night and you should emulate this drop. In winter it can be tempting to set the heating to high and get your 14 tog duvet down from the loft, but you’ll sleep more soundly if the temperature is kept at an ambient 18C. Simulate cave-like conditions and keep your bedroom cool and well ventilated.
Routine
This means no zigzagging bed times. Aim to go to sleep and rise at roughly the same time each day. Obviously this is not always achievable however a consistent approach will re-establish healthy habits.
Maintaining a regular routine with regard to exercise and eating will also help synchronise your body clock. It’s better to avoid both too near bedtime. Diet also plays a part; avoiding caffeine, alcohol and sugar (at all times, not just before bed) has been shown to aid sleep quality.
Psychological
Whirring thoughts and anxiety are one of the main obstacles to a good night’s sleep. Fretting about past actions or possible future events will discourage restful sleep. If you can, leave any work-related items outside your bedroom (blackberry, laptop, work-bag etc.).
Write a list of things-to-do and leave them in the office to worry about the next day. If you need a perceptible distraction, listen to soothing music or a lighthearted podcast/audiobook to disrupt obstructive or negative thought cycles. In certain situations Cognitive Behaviour Therapy (or talking therapy) may help you reestablish positive thought processes and curb anxiety related insomnia.
About our Guest Blogger
Joanna contributes to Style and Then Some . A fabulous blog dedicated to 50% all things fashion and 50% things to do/see/hear/experience in London and beyond.
Joanna has worked at numerous fashion head offices both in London and abroad and loves all things fashion and beauty, boring anyone who’ll listen about a new skincare find.
Starting out as a buyer has made her handy with a spreadsheet and knowledgeable about import logistics however has now crossed over into editorial to pursue her love of writing.
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4 slices sourdough bread
Olive oil for brushing
2 small avocados
100g feta, crumbled
Coriander leaves and fresh lime wedges, to serve
Method
1. Preheat a griddle pan or barbecue over a high heat.
2. Brush the bread with oil and cook for 1-2 minutes each side. Smash the avocado onto the toasted bread, and top with the feta and coriander leaves, and squeeze over the lime wedges.
1. Preheat the oven to 220°C, gas mark 7. Put the whole peppers on a baking tray and roast for 20-25 minutes until the skin starts to blister; if you have a gas hob or chef’s blowtorch you can char the skins before roasting, which will give them a smoky flavour. Transfer to a large bowl, cover with clingfilm and leave to steam for 10 minutes. Once cool enough to handle, peel and deseed the peppers, tear into thick strips and reserve.
2. Heat a little oil in a frying pan over a medium heat. Add the chorizo sausages, cut side down, and cook for 1-2 minutes. Turn and cook for a further 1-2 minutes, then remove from the pan and drain on kitchen paper.
3. Meanwhile, grill or toast the bread on both sides until golden, and rub one side with the garlic clove. Divide between 4 serving plates and spread with the ricotta.
4. Spoon 1-2 tbsp of the oil from the chorizo pan into a bowl, whisk in the vinegar, and dress the peppers and rocket.
5. Top the slices of sourdough with the peppers. Arrange the chorizo on top and finish with the rocket.
Courtesy of Marco Pierre White, this chunky pumpkin and bean broth is a perfect autumn and winter warmer. Served with hot crusty bread is ideal for lunch or dinner on a cold rainy day.
Recipe serves: 8
Preparation Time: 20 min
Cooking Time: 50 min
INGREDIENTS
2 Knorr Vegetable Stock Pot
2 tbsps olive oil
2 small onions, peeled and finely chopped
3 garlic cloves, peeled and finely chopped
6 small carrots, peeled and finely chopped
3 celery stalks, finely chopped
2 tbsps tomato puree (optional)
2 x 420g tins of butter beans in water, drained
500g pumpkin, peeled and chopped into chunks
2 courgettes or 6–8 baby courgettes, cut into chunks
1 tsp chopped fresh thyme
Crusty bread, to serve
METHOD
First, make the stock. Dissolve the Knorr Vegetable Stock Pots in 1.2l of boiling water, stirring until thoroughly dissolved. Place the Knorr Vegetable Stock in a large saucepan and bring to a gentle simmer.
In a separate large heavy-based saucepan, heat the olive oil. Add in the onion and garlic and fry for 1–2 minutes over a high heat, stirring constantly so that they soften but don’t brown at all.
Add in the carrot and celery and cook for 2–3 minutes, stirring constantly. Add in the tomato puree – this will give the soup a great colour – and cook over a medium heat, stirring constantly to mix in well.
Bring the simmering Knorr Vegetable Stock to the boil and add to the onion mixture. Bring to the boil, then reduce the heat and simmer for 20 minutes.
Add in the drained butter beans and simmer for 10 minutes, then add in the pumpkin or butternut squash, bring to the boil and simmer for 10 minutes.
Add in courgettes and thyme, bring to the boil, reduce the heat and simmer for 5 more minutes. Adding fresh thyme gives a lovely flavour to the broth.
Check that the vegetables are cooked through; you want them tender, but retaining texture.
I’m a great fan of olive oil and I like to drizzle my soup with a little extra olive oil just before serving, but it’s your choice.
Take the soup to the table to serve. Some slices of crusty bread would go well with it.
150g half-fat crème fraîche
1 lemon, zest and a squeeze of juice
2 tbsp grated horseradish
3 Waitrose Boneless Hot Smoked Mackerel Fillets
4 slices Waitrose Rye And Wheat Dark Sourdough Bread
1-2 tbsp olive oil, for brushing
150g (about 3) cooked beetroot, thinly sliced
Small handful dill sprigs
Method
1. Mix together the crème fraîche, lemon zest and horseradish in a bowl with a squeeze of lemon juice.
2. Flake the smoked mackerel fillets (discard the skin) and stir into the sauce, being careful not to break them up too much. Season and set aside.
3. Preheat the grill. Halve the slices of bread, brush with a little olive oil and toast under the grill, about 1 minute on each side. Arrange the beetroot on the toasts and top with the mackerel and dill.
While the foods one should keep in one’s pantry depend on your preferred cuisine and dietary restrictions, the right tools of the trade are more all encompassing. In fact, there are just a few common items that every chef has to hand and every home cook would benefit from owning. Indeed, no good professional kitchen would be without the five listed below. Here are 5 IDEAL tools that every home cook should have.
SHARP, JOB SPECIFIC KNIVES
You don’t need a knife collection to be a good cook any more than a wall full of martial arts equipment is necessary to be good at karate. When considering practicalities and cost there are reasonably a minimum of three knives you need. First, and most importantly, a good chef’s knife. Bigger isn’t necessarily better since a blade too big to control properly will literally butcher your meal. The next critical blade for your kitchen is a paring knife, used for smaller tasks like peeling and coring. Again, paying more for quality is worth it. You should also buy a serrated knife, for cutting cakes and bread. Only buy a serrated knife with a non-slip handle, since losing control of this blade could cost you a finger. Lastly, it’s vital you have a knife-sharpener to keep your blades at the top of their game. Blunt blades are in fanct much more dangerous than razor sharp ones. Take note.
A SET OF KITCHEN SCISSORS
You should have a separate set of kitchen scissors for use exclusively in the kitchen. These blades will be used to cut open packages of food ingredients as well as food items themselves, such as herbs and edible laminates. Perhaps invest in a second, serrated pair for snipping off fish fins et al.
A STAND MIXER
A stand mixer is a critical home kitchen tool if you want to push your baking game towards the stratosphere. Just because your grandmother may have mixed multiple items from sauces to cake batter by hand, doesn’t mean you have to.
A stand mixer lets you put the ingredients together, set the mixer on the right setting, and the machine does all the work. The best of their breed mix anything from light whipped creams to heavy doughs, rarely needing to have the blades swapped out. The best mixers never tip over, splatter their ingredients, or need as much time to clean as it would have taken you to do the task by hand. If you’re looking for the best stand mixer for baking, Domu has a great selection for all needs and budgets.
A PROPER CHOPPING BOARD
A sturdy, heavy chopping board is essential. A a good choice if you are cutting fruit, vegetables or bread is a bamboo board. It won’t warp and is easy to clean. The only caveat is it lacks suitability if you’re cutting up meat or other animal products. If you’re cutting raw meat, you’ll need a granite, glass or heavy duty wooden cutting board so that you don’t end up with raw juices or pieces of meat in the grooves of the board, ready to contaminate anything else you cut.
A MICROPLANE
So small but so useful, many chefs swear by a microplane, citing it as their favourite piece of kitchen equipment. Perfect for zesting, amazing for fine grating of cheese or vegetables and capable of mincing garlic, these little pocket-sized graters are a thing of real convenience and precision.
Being a great cook all boils down to having the right set of skills and equipment. Now that you know what pieces of equipment you need, all you have to do is hone your skills and don’t be afraid to make mistakes along the way.
It’s no secret that game meat is becoming more popular helped by its growing prominence in recipe books and on television shows such as Great British Menu and MasterChef. As tastes have become more adventurous in recent years, these traditional ingredients are increasingly fashionable, with diners across the capital seeking out menus with a difference.
To clarify, the word ‘game’ applies to wild animals and birds that are hunted for food, and not typically raised on farms. Game – such as venison, boar, pheasant, partridge, grouse, rabbit and duck – has been enjoyed on dinner tables across the country for hundreds of years, providing an important seasonal source of protein in our diets.
For those of you who are still unsure about breaking away from your usual eating habits (most Brits only eat chicken, lamb, pork and beef), the experts at Young’s and Blackmoor Game give ten reasons to get into game.
WILD GAME IS LEANER THAN FARMED MEATS
Wild game meat has a far lower fat content than traditional farmed meats and hasn’t undergone selective breeding to increase fat content, which domestic animals have. The animals are also more active and eat a natural diet as opposed to grain or corn, which is often fed to domesticated animals.
A HEALTHY DOSE OF OMEGA-3 FATTY ACIDS
When you hear Omega-3, most people will think of salmon, however wild game such as venison has an optimum ratio of Omega-3 to Omega-6 fatty acids, making game one of the healthiest sources of good fat on the dining table.
VALUE FOR MONEY
The wild venison population has never been larger in the UK and due to a short hunting season, game is extremely great value for money and widely available this time of year.
EASE OF PREPERATION
It’s not all feathers and feet. People are often put off by the misconception that game is hard to prepare. This is no longer the case as butchers and supermarkets have a great selection of prepared cuts of meat such as venison steaks and fillet, or wild boar sausages. From grouse to pheasant and partridge to mallard there is a very wide selection of oven-ready prepared game birds available, making cooking them a real joy.
LOW CARBON FOOTPRINT
As these animals are not intensively farmed and are often locally sourced, the carbon footprint of the game industry is relatively small, with very few miles from ‘farm to fork’.
CONSERVATION AND SUSTAINABLITY
The wild game industry plays a fundamental role in managing the populations of these animals in the UK; without the work of estates and the game industry, populations would increase to unsustainable levels.
With growing concerns about over-consumption of meat containing antibiotics and antibiotic resistance in the headlines, wild game specialists are proud to support a product that is antibiotic free.
ORGANIC
Wild game is truly organic. One misunderstanding about “organic” meat is we assume the animals are allowed to roam free. Sadly, this is not always the case. An organic, free-range chicken, for example, may be fed organic grain and raised in a barn with limited access to outside space.
FULL OF FLAVOUR
These wild animals walk, run and fly all day, working their muscles making their meat far more flavoursome than domesticated animals. Traditionally, game is hung and matured like most other meats, but in recent years this hanging time has been reduced to suit current tastes. The result is a wonderful rich flavour unlike any other.
VERSATILITY
People often shy away from preparing game, as they are unsure on the best recipes. Meat such as duck, rabbit and pheasant can be used in the place of chicken in most dishes, combining perfectly with produce that is also in season such as hedgerow fruit and root vegetables.
