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Bank Street Studio Cranbrook

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• Small group PT sessions
• Coaching for all levels
A welcoming, premium studio
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www.bankstreetstudio.co.uk

13/06/2024

Join me at Horne’s Place Oast in Appledore, Kent on Thursday 27th June for a Midsummer Fitness Retreat.

Halfway through the year and just a few weeks before the start of the school summer holidays, why not treat yourself to our Midsummer Fitness Retreat?

This single-day retreat invites you to spend the day in the delightful surroundings of Horne’s Place Oast in the village of Appledore. The day includes a coffee/energy shot on arrival, a healthy light lunch and sociable grazing boards for supper with a glass of local fizz and wine included.

During the day you’ll enjoy a Strength and Conditioning class hosted by myself and a Pilates/yoga class led by Katie.

You’ll also have the opportunity to join a half-hour walk to the tasting rooms of the neighbouring vineyard as well as plenty of time to enjoy the facilities of which includes a heated indoor swimming pool, an indoor and outdoor hot tub and a lake with rowing boats and kayaks.

The cost for the day is £160 per person.

Places are strictly limited and should be booked by Monday 17th June.

This is the first Fitness Retreat we are hosting at Horne’s Place Oast and is subject to minimum numbers of 10 participants. We will contact you after Monday 17th June to confirm the retreat and arrange payment.

Timetable for the day:

9.30am - Arrival and welcome coffee/juice

10.15am - Strength and Conditioning Hiit Class hosted by N**s

11.15am - Free time to swim, enjoy the gardens and lakes

12.30am - Lunch

2.15pm - Pilates

3.15pm - Walk to Gusbourne Vineyard’s tasting rooms (approximately one mile each way) or free time to enjoy the facilities at Horne’s Place Oast; with a glass of English fizz included at either.

6pm - Cheese and charcuterie grazing boards on the deck or in the country kitchen at the oast house.

8pm – Finish

If you have any questions or would like to join us please PM me. It would be lovely to get everyone together before the summer holidays ❤️

Thanks, N**s xx

15/05/2024

🍓Afternoon pick me up! 🫐

Perfect for those warm, sunny days when you want a quick, high protein pick me up. ❤️

I change the recipe each time so anything goes. 👯

Ingredients:

1 x whole banana (frozen if possible)
100-150g frozen berries (blueberries and raspberries)
100g Fage Greek Yoghurt
1 Tbsp nut butter (optional)
30g protein powder (optional)

Chuck it all in a blender, add a little water or milk and blitz. You can add more water or milk if too thick.

Pour into a bowl and go crazy with toppings. Chopped nuts, granola, pomegranate, desicatted coconut are a few of my favs.

Enjoy! 🌞

01/05/2024

🚫⚖️ Why we all need to ditch the scales⚖️🚫

When it comes to tracking fat loss progress, it’s time to shift our focus away from the numbers on the scale and towards more meaningful measures of success. Here’s why:

📸 Photos Speak Louder Than Numbers: Instead of relying solely on the scale, snap progress photos to visually track your journey. Photos offer a more accurate reflection of your body composition changes.

📏 Total Inches Lost: Forget about pounds lost—focus on inches instead! Measuring your waist, hips, thighs, arms and other key areas provides valuable insight into your progress, regardless of what the scale says. As you shed fat and build muscle, you’ll notice changes in your body shape and size that can’t be captured by weight alone.

💪 Strength and Performance: Don’t underestimate the power of non-scale victories! Pay attention to improvements in strength, endurance, and overall fitness. Have you got more energy, can you run around with your kids in the garden for longer. This is all progress!

🙋🏼‍♀️As women our hormones change regularly and our weight gain can fluctuate daily so it’s not a true measure of fatloss.

Focus on nourishing your body with nutrient-dense foods, prioritising regular exercise, and practicing self-care to support your overall health and well-being. Embrace the ups and downs of your journey, celebrate every victory—big or small—and trust that progress looks different for everyone.

A number on the scales shouldn’t define us. By focusing on photos, total inches lost, habits changed you’ll gain a deeper understanding of your body’s transformation and feel empowered to continue moving forward. 💖

Fat and muscle weight the same but muscle is more dense than fat so you can completely transform your body but still weigh the same. Scroll across to see what I mean. ❤️

11/04/2024

Roasted broccoli and feta flatbreads.

If you’re a veggie this is a great little tasty recipe, perfect for a mid week meal high in fibre and protein. Win, win!

Ingredients
100g purple sprouting broccoli, trimmed
400g tin chickpeas, rinsed and drained
100g feta
2 tsp tahini
1/2 lemon, juiced
2 x flatbreads
1/2 tsp cumin
1 red chilli, seeded and finely chopped
Olive Oil
A small handful of pomegranate seeds
2 tbsy crispy fried onions (you can buy these from most supermarkets)

How to make it
1. Bring a pan of water to the boil and blanch the purple sprouting broccoli for 1 minute, then drain
2. Tip 3/4 of the drained chickpeas into a food processor with half the feta, tahini and lemon juice and whizz up into a chunky paste, or mash in a bowl.
3. Heat the oven to 220C fan and lay the flatbreads on a baking sheet. Spread over the mashed chickpea mixture evenly, then halve the broccoli spears lengthways and arrange on top.
4. Scatter with the remaining chickpeas and feta, the cumin seeds, chilli and seasoning. Drizzle with a little olive oil and bake for 10-15 minutes until the base is crisp.
5. Scatter the hot flatbreads with pomegranate seed and onions, serve and slice

Enjoy!!!

19/03/2024

Ever wondered why some foods leave you feeling energised and satisfied, while others leave you feeling sluggish and lethargic? 🤔

It all comes down to how nutrient dense versus energy dense they are and understanding the difference can have a major impact on your health and well-being! 💡

🥗 Nutrient Dense vs. Energy Dense: Nutrient-dense foods are packed with essential vitamins, minerals, and antioxidants that nourish your body and support optimal health. Think colorful fruits and veggies, lean proteins, whole grains, and healthy fats. These foods provide sustained energy, support weight management, and promote overall vitality.

On the other hand, energy-dense foods are high in calories but low in nutrients. These include processed snacks, sugary treats, and fast food items that are often loaded with added sugars, unhealthy fats, and refined carbohydrates. While these foods may provide a quick energy boost, they can also lead to weight gain, inflammation, and a host of other health issues when consumed in excess.

🏋️‍♀️ How Your Body Uses Them: When you fuel your body with nutrient-dense foods, you’re providing it with the essential building blocks it needs to thrive. These foods support everything from energy production and muscle repair to immune function and brain health. On the other hand, energy-dense foods are more likely to be stored as fat when consumed in excess, leading to weight gain and other health complications.

🌟You can eat a huge amount of nutrient dense foods vs energy dense food which keeps you feeling fuller for longer. Try reducing sugary drinks, processed foods and snacks for a couple of weeks and let me know how you feel, I promise you you’ll feel amazing ❤️❤️

💪🌿

13/03/2024

My go to quick, delicious, high protein school run breakfasts for busy mums.

1. Oats, topped with honey or peanut butter, fruit and some nuts

2. Smoked salmon and eggs on seeded rye or sourdough.

3. Greek yoghurt, homemade granola and some berries.

4. Eggs on toast - scrambled, poached, fried, whatever you fancy. ❤️👏🏻

All of these meals take me 5-10 minutes to make and they are a great option for the kids. They all contain roughly 20-30g of protein per serving so it’s the perfect way to kick start your day if you love breakfast like I do. ❤️⭐️

11/03/2024

A Happy Belated Mothers Day to all the super humans out there.

👩‍👧‍👦💖 As mums, our days are filled with endless love, laughter, and the beautiful chaos of raising our little ones. But amidst the hustle and bustle of motherhood, it’s crucial that we take a moment to prioritise our own well-being.

Here’s why I make exercise a non-negotiable part of my routine—for myself and for my children:

1️⃣ Leading by Example: Our children learn by watching us. By prioritising exercise and self-care, we’re setting a powerful example for our little ones, teaching them the importance of taking care of their bodies and health.

2️⃣ Boosting Energy Levels: Let’s face it—motherhood requires a ton of energy! Regular exercise helps boost our energy levels, leaving us feeling more energised and ready to tackle whatever the day throws our way.

3️⃣ Stress Relief: Parenthood comes with its fair share of stress. Exercise is my personal stress-reliever, helping me clear my mind, release tension, and approach parenting with a calmer, more centered mindset.

4️⃣ Setting Boundaries: Carving out time for exercise allows me to set healthy boundaries. It’s my time to recharge, refocus, and reconnect with myself—a vital aspect of being the best mum I can be.

5️⃣ Creating Memories: Lastly, exercise is an opportunity for quality time with my children. Whether it’s going for a family hike, playing in the park, or dancing around the living room, these active moments create cherished memories that we’ll treasure for years to come.

So here’s to prioritising our health, setting a positive example for our children, and creating a lifetime of happy, healthy memories together. Let’s lace up our trainers and show our children the power of leading an active, healthy lifestyle! 💪🌟

09/03/2024

Great little recipe to try if you’re a butternut squash fan👌🏻👌🏻

🧑🏼‍🍳Preheat the oven to 180 degrees

🧑🏼‍🍳 Slice the squash down the centre lengthwise. Remove the seeds from the inside and peel the outside.

🧑🏼‍🍳 Place the squash on a baking sheet, cut-side down, and spray or brush them with olive oil.

🧑🏼‍🍳 Sprinkle all over with salt and pepper. Roast the squash for 15 to 20 minutes, just until the squash is tender enough to slice into.

🧑🏼‍🍳 While the squash is roasting, make the honey. Heat the honey and the jalapeños in a saucepan over medium-low heat. Let the honey come to a light simmer then turn off the honey. Let it sit for 5 minutes.

🧑🏼‍🍳 Place the on a baking sheet, make tiny slices in the squash. This takes some time, but looks so pretty!

🧑🏼‍🍳 Brush the squash with the hot honey all over the top, letting some run down into the slices. I left some of the honey to put on after, but use as much as you’d like. Place the squash back in the oven and roast for 25 to 30 more minutes, or until tender and soft and golden.

🧑🏼‍🍳 Sprinkle with the feta and pomegranate. You can serve as is, or pop it back into the oven for 5 or 10 minutes so the feta gets warm and slightly melty. Enjoy!

🧑🏼‍🍳 If you’d like to add more protein, chicken goes really well with this. 👌🏻❤️

Address

High Street
Cranbrook
TN17

Telephone

+447533918474

Website

http://www.bankstreetstudio.co.uk/

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