BY MADELEINE SHAW
We love uncovering great finds from other countries, but that isn't just limited to fashion & beauty! Allow us to introduce to you UK's fitness babe dujour Madeleine Shaw... She's a health coach, yoga teacher and bestselling author, and with the launch of her new Glow Guides App (which gets you #vaca ready and helps you maintain in just 8 weeks!) she's our new obsession from across the pond.
Glow Guides is the perfect program as you begin the countdown to your beach vacation! It is an eight-week holistic transformational program that aims to get users fit – in mind, body and spirit – the right way. The app gives users access to their own personal trainer, life coach, and nutritionist every day, just by reaching inside their pocket.
VacationStyle: Tell us about Glow Guides...
Madeleine Shaw: Glow Guides the perfect program as you begin the countdown to your beach vacation! It is an eight-week holistic transformational program that aims to get users fit – in mind, body and spirit – the right way. The app gives users access to their own personal trainer, life coach, and nutritionist every day, just by reaching inside their pocket.
Based on three key pillars: 'Move, Munch, Meditate,' the program features daily strength and cardio workouts, yoga classes and meditations, seven-day recipe plans and 70 exclusive new recipes.
VS: What are the best foods you recommend to eat in preparation for a beach vacation?
MS: Begin your day with a cleansing tea of fresh ginger and lemon. It revs up the metabolism and cleanses the digestive system. Up your protein intake - It will keep you full and stop you from snacking throughout the day. Protein like salmon, hemp seeds and grass fed meat also contain fatty acids that will make your skin glow. The beach is a good time to get some sun on that belly. Many of us are bloated from stress, sugar and eating too quickly. So ditch the sugar, chew your food and relax – it’s vacation time!
VS: What is your favorite beach vacation destination?
MS: Sydney, Australia!
I lived in Sydney for a while and became so inspired by their lifestyle where people live and breath health and an active lifestyle is promoted. It's where I began my journey as a Nutritional Health Coach and love going back for a visit on holiday!
VS: Favorite summertime brand?
MS: As you can tell, I am obsessed with all things Aussie, so Camilla is my favorite brand. It's an amazing Australian designer - they make magical kaftans, perfect for the beach or throwing on after a workout!
VS: You have the best recipes! Can you share any?
MS: The Asian Style Salmon with Avocado, Sweet Potato Wedges and Green Beans recipe - it's packed with protein, filling and so delicious!
ASIAN STYLE SALMON WITH AVOCADO
INGREDIENTS: 2 Fillets Salmon, 1 Large Sweet Potato, 300g Green Beans, 1/2 Avocado, 2 Spring Onions, 1 Lime, 1/2 Fresh Red Chilli, 1 tsp Fresh Grated Ginger, 2 tbsp Sesame Seeds, 1 tsp Dijon Mustard, 1 tbsp Tamari, 1 tbsp Avocado Oil, 1 tbsp Coconut Oil, 1 tbsp Extra Virgin Olive Oil, Maldon Sald & Fresh Pepper
The night before, prepare the marinade by whisking the tamari, coconut oil, ginger and mustard in a shallow dish. Dunk the salmon fillets in the marinade and coat thoroughly, then cover, refrigerate and leave overnight. Preheat the oven to 180º. Cut the sweet potato into wedges. Drizzle with avocado oil and s prinkle sea salt all over. Roast in the oven for 30 minutes. Wrap the salmon fillets in foil and bake in the oven for 15 minutes with the sweet potato. Cook until the wedges are soft and salmon is just cooked through. Steam the beans for 5 minutes. Toss with extra virgin olive oil, salt and pepper. Finely chop the chilli and spring onions and then scatter with sesame seeds over the salmon fillets, adding a generous squeeze of lime. Slice the avocado. Serve the salmon fillets with the sliced avocado, sweet potato wedges and green beans.
SUNNY SYDNEY BOWL
INGREDIENTS: 100g Kale, 2 Red Peppers, 4 Free Range Eggs, 1 Avocado, 3 tbsp Sesame Seeds, 2 tbsp Avocado Oil, 1 Lime (cut into wedges), 3 tbsp Extra Virgin Olive Oil, 1 tbsp Apple Cider Vinegar, 1 tsp Dijon Mustard, 1 pinch of Chilli Flakes, Maldon Sea Salt
Thinly slice the red peppers and finely shred the kale. Sauté kale in 1 tbsp. avocado oil with a pinch of salt over medium heat for 7 minutes. Next, fill a pan half-way with boiling water then gently drop the eggs one by one (make sure that the water covers them). Boil on stove for 5 minutes (for runny) or up to 9 minutes (for hard-boiled). Remove the eggs from the pan and run them under cold water to cool.
Gently crack the shell with a spoon. Peel the eggs under cold running water. Mix the sesame seeds with a pinch of salt and spread on a plate. Evenly coat the eggs in the sesame seed mixture. Cut open the avocado, removing the stone, and live the flesh into chunks. In a jam jar, shake the extra virgin olive oil, chilli flakes, vinegar and mustard to form a dressing. Squeeze over 1/2 the lime wedges (per serving) then add the dressing.
VS: What snacks do you bring on the plane to make sure you feel great when you land?
MS: I love bringing my own snacks on the plane. I love the Rude Health Beetroot bar for antioxidant goodness. I also bring a packet of kale chips with me - they're so crunchy and satisfying. I would really recommend bringing some Chia Seeds with you. It sounds random, but hear me out...add some chia seeds to your water, they expand to 10-12 times their weight in water which means they keep you hydrated! You can get little sachets of Chia Seeds that are easily portable.
VS: Which Glow Guides exercises do you recommend during vacation?
MS: I'd absolutely recommend doing my circuit from Workout A. If you have access to a gym or you're able to makeshit a platform (that's sturdy, of course!) - it's easy to do. It includes 6 exercises, with 10 second rests between each exercise. (From left to right below) For one minute, do squats to bench. (Rest 10) Then do eccentric push ups for 45 seconds. (Rest 10)
The third exercise is a single leg bridge (also called knee hug) with 30 reps on both legs. (Rest 10) The next exercise in the circuit is called "Y's", which you should do for 45 seconds. (Rest 10)
For the fifth exercise, you'll do step ups for one minute as shown in the image. Make sure to alternate which leg you step on the bench or platform with. (Rest 10)
The final part of the circuit, are wide burpees for 45 seconds. After you finish the first set, take another 10 second rest and repeat the circuit 4 times.
The second workout I'd recommend focuses on your core. Again, between each excercise in the workout circuit, make sure to rest for 10 seconds. For 20 seconds, do side lying leg raises on your right leg. (Rest 10) Then do side lying leg raises on your left leg. (Rest 10)
Then do the puppet for 10 seconds as shown from left to right on image below. (Rest 10)
For 20 seconds, do a hybrid plank. (Rest 10) And for the last 20 seconds of the core circuit, do cobra lifts. After you've rested for 10 seconds, repeat the circuit 3 times.
Get glowing with us by downloading Madeleine Shaw's Glow Guides App STAT!
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