Healthy Penne Bolognese by Natalie Alexander

December 31, 2017

Natalie is passionate about fitness, healthy eating and recipe creating. She is qualified as a trainer and also in Nutrition. Natalie and her husband founded their health technology company “IHEALTH technology” in 2012. They have been in research and development for the past 5 years, in this time they have secured a development partnership with Apple and established a relationship with a leading university, where ongoing clinical trials have been undertaken.

Above: Photograph by Natalie Alexander

Healthy Penne Bolognese -A classic favourite with a healthy twist, beef is a good source of protein, iron and vitamin b12.

Total time start to finish 35 minutes

Serves 4 people
Calories 395
Protein 36.3g
Carbs 29.4g
Of which sugars 14g
Fibre 5.8g
Fat 13.8g
Saturates 7.6g
Monounsaturated 4.6g
Polyunsaturated 0.9g
What you will need
20g butter
500g lean beef or steak mince
1 large onion, finely chopped
10g coconut palm sugar
4 gloves of garlic, crushed
1 beef oxo cube
2 x (400g) tins of chopped tomatoes
40g cheddar cheese,divided
100g wholewheat dried penne pasta
Place the butter into a non stick pan and heat over a medium-high heat then add the beef mince and onion, cook until the mince browns and the onions soften, this should take 5-6 minutes. Now add the coconut sugar, garlic and beef oxo cube, cook for a further minute, then add the tinned tomatoes.

Follow the pasta packet cooking instructions as cooking times may vary, aim to have this ready when the bolognese is ready.

Bring to a boil then allow to simmer for 25 minutes, stirring occasionally to avoid burning. After 25 minutes add half the cheddar cheese and mix into the bolognese until melted, this should take 1-2 minutes.
Drain the cooked pasta and add to the bolognese, mix together then serve in a large oven proof dish and top with the remaining cheese. If you wish to melt the cheese on top place under the grill for 2-3 minutes. Enjoy

Recipe and photograph by Natalie Alexander. To discover more of Natalie’s delicious recipes click here to find nearly 100 free and tasty meals on her Instagram.

Original post: https://www.instagram.com/p/BV7jhBODhRF/?taken-by=ihealthnutrition

thatgirllondon_christina

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Nov 1

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TRAIN SMARTER NOT HARDER

Welcome to EMS training the worlds most innovative time efficient workout in under 30 minutes

EMS stands for Electrical muscle stimulation, a scientifically proven technology
originally developed to advance rehabilitation alongside optimising muscular performance and strength. Today, EMS offers an intelligent training methodology to support and enhance your journey to a stronger, fitter, more functional and leaner body.

How it work:
An EMS workout involves the same functional movements you see in traditional exercise but the difference is the addition of electrical stimulation to recruit 90% of your muscle fibres. At 85 muscle contractions per second, you get a larger training stimulus without putting pressure on your joints. It’s not cheating - its just more efficient.

The Benefits
• Improves body composition & muscular strength
• Increased muscle definition
• Strengthens the core and abdominals
• Improves posture
• Helps alleviate back pain
• Does not put stress on the joints
• Activates all the major muscle groups simultaneously
• Targets fast twitch muscle fibres Improving athletic performance
• Effective tool for rehab & prehab protocols .

So excited to be training my good friend @galinaap and showing her why I am so confident #emstraining really works 💪❤️

#mihabodytec #emstraining #ageproofyourbody #primrosehillcommunity #mandarinorientallondon #elkhairandbody #primrosehillpersonaltrainer #onthehill #hampsteadpersonaltrainer #emsconcierge #movementum

thatgirllondon_christina

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Jul 1

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EMS is finally launching in my hood @elkhairandbody situated in that sweet spot between #primrosehill & #belsizepark .

Just over a month ago I was looking for a hair salon that looked like they knew what they are doing and @elkhairandbody caught my eye as it was bright, spacious and looked the part. Elvin the owner cut my hair "long" giving it shape and style, losing the dry ends all without losing to much length. He is now my new colourist as everyone leaves the salon with amazing hair .

I told the salon about EMS and they were keen as they have a gorgeous studio room . I made a deal that before we went further with the idea Elvin and one his clients needs to do some sessions to see for themselves . Both are loving the training and the client, in her late fifties she has already seen significant results on her waist /abdominal and back of arms as well as feeling stronger. I also see a difference in her butt too and this is 5 sessions in 💪. Elvin is working on Ibiza body as well as postural core strength ( being a hairdresser this is important). He combines gym workouts with weekly EMS . EMS is used to help reduce back pain and build core strength with results in 2-4 sessions. I also use the tens setting with him if his back is aching after a long working day .

So moving on a month later the Elk team love @mihabodytec_uk #emstraining and I love how they transform all their clients hair . With massage, facials and nails all available as well they offer the full experience .

We will be starting with a launch event in July but for anyone keen to start EMS now then please get in contact with either myself or @elkhairandbody .

Of course home training continues as normal and for the west london clients I am available @mospa_hydepark as part of the @movementumuk 💪❤️.
#primrosehill #primrosehillfitness #elkhairandbody #emstraining #emslondon #emslife #mihabodytec

thatgirllondon_christina

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Jun 10

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The Future of Fitness

In Germany, #emstraining has already revolutionised the way people work out. In the U.K. there is an increase in studios offering EMS due to growing demand👏 .

Recently @galinaap visited me to try the workout for herself and see what all my excitement is about . I decided to share some extracts from her amazing post and add a little insight from myself .

"EMS challenges 90% of your muscle fibres when regular workouts hit the 60% mark " @galinaap

This is very true, the stimulation penetrates much deeper into the muscle fibre than what most people can achieve when going to the gym in a conventional set up. In fact, EMS can "wake up" the muscles so when you do workout you feel more of what your targeting .

"EMS also utilises our fast twitch fibres - full exhaustion ones in your body that generally pro sports athletes utilise fully " Galina

Very true, EMS is all or nothing utilising both fast and slow twitch fibres. This improves muscle fibre recruitment and neuromuscular performance helping athletes generate more power whilst increasing muscular endurance and strength. Even the non athlete benefits as they see Improvements in their regular physical activities . As Galina tells us " when I hit @epochfitness the following day it felt like I could take some exercises further than I normally would .

"Your not impacting your joints , and it's also great for mobility , back care and posture " Galina

This is spot on! EMS allows individuals to reach and strengthen deep seated muscle groups that are usually hard to target, resulting in higher recruitment of muscle fibres without any additional load on the joints through weights. Win win right especially during injury or as we age .

Pop over to @galinaap page to read her full review . Like everyone she will be back again - once you try you just want to do more .
Sessions are available straight to your door - contact in bio .
For studio sessions visit @movementumuk @mo_hydepark for the ultimate in luxury.
#mihabodytec #emstraining #emslife #ems #ageproofyourbody #emsconcierge #primrosehillpersonaltrainer #stjohnwood #primrosehill #nottinghillpersonaltrainer #biohackingsecrets

thatgirllondon_christina

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Mar 30

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PEOPLE NEED PEOPLE
When we think about maintaining our physical health, we usually think about being more active, stress management and strategies for improving our nutrition.

Did you know that one of the most fundamental components of our health has little to do with taking any of the above physical actions and a lot more to do with our connections with others.

Social support and social interaction are often cited as the most important factors in predicting both our physical and mental health. The Harvard Women’s Health Watch recently reported people who have satisfying relationships with family, friends and their community are happier, have fewer health problems, and live longer.. Conversely, a relative lack of social ties is associated with depression and later-life cognitive decline, as well as with increased mortality .

In addition, the life-enhancing effects of social support extend to the giver as well as the receiver. As a trainer I can identify with this as helping others is most certainly the key to my happiness and motivation. Add amazing friends to this and I’m doing ok - take them away and I’m not sure 🤔 .

Last week I did not do anything particularly active for my physical health or eat any special superfood diet. However, I went away with my favourite person and met some new amazing friends for life . All in all I reckon I boosted both my mental and physical health so much so that I'm in a way better place to achieve all my goals and enjoy my life as well as of course enjoying keeping active and eating nutritious foods.
#emsconcierge

Thank you @sarsils @robsilsbury for being you ❤️

thatgirllondon_christina

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Mar 24

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Self Care

If we are not taking care of ourselves then eventually our energy and self happiness is likely to suffer leaving us feeling flat and depleted. In this state we are not only neglecting ourselves but we are also far from equipped to give the gift of us to others.

Our body, mind and soul are our home but yet we often work against them, push them too far physically that eventually things break down, we lose our connection to our mind and eventually our soul.

When we take care of ourselves and give ourselves time for us then we are naturally more effective in how we treat others in work, relationships and life and we are happier too.

If you know me you know my passion is my work and my life so I always argued “but it’s my passion so therefore it’s ok”. Now here is a thought “when passion becomes preoccupation”

Working through Covid taught me a lot and I have finally clocked it’s ok to have time off , It’s ok to put you first and it's fun .

If we take care of ourselves and nourish our minds with the richness of friends, people, nature, we feed our souls and can then give more to others and feel more alive. What’s more when we give ourselves time it allows us the opportunity to be mindful, and focus on the present moment.

* #selfcare #ageproofyourbody #midlifeinfluencers #midlifewomen #midlifefitness #emslife #mihabodytec #primrosehillpersonaltrainer #primrosehillcommunity #primrosehillpersonaltrainer #hampstead #emstraining #ems

thatgirllondon_christina

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Jan 29

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Where change happens

What some of my clients are saying.

“I started EMS training with Christina when we came out of the first lockdown this summer. I have had a prolapsed disc in my lower back and been wary of high impact workouts and weight training ever since. Within two weeks of using ems I was noticing improved muscle tone and better core strength.

Just one or two 20-minute sessions a week have had the results I was previously getting from high-impact cardio and weights three hours a week or more. My upper arms are toned without being too muscular and my bottom is at least three inches higher! I’m even starting to see the beginnings of a six-pack. As a midlife woman, working five full-on days a week, I can honestly say ems is a godsend, saving me hours of gym time and providing muscle rehabilitation as well as strength and definition. “

Jane Bruton - deputy editor telegraph

“There is a tribe of amazing people out there that most of us don't know about. They know exactly how to get results using the most up to date techniques and technology . They are all in my little black book and EMS with Christina is my go too for making me feel better about my body alongside strength gains and serious definition . At 55 I have never looked so good . “

Julia -a Russian in London

If your interested in EMS training please DM me or email via www.thathirllondon.com

#emstraining #mihabodytec #emsconcierge #personaltrainerprimrosehill #personaltrainernottinghill #midlifefitnessmotivation #menopausefitness #emstrainer #emstraining #rehabilitation #fitnesstechnology #movementum #ageproofyourbody #fit50plus @stjohnswoodsoc #movementum #mihabodytec #fitnesstechnology #mo_hydeprk

thatgirllondon_christina

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Jan 21

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Electric Muscle Stimulation – An Athletic Advantage

Electrical muscle stimulation (EMS) offers true benefits for sport and athletic performance professionals as well as those in the physical training and rehabilitation fields.

In an athletic realm, improved muscle fibre recruitment and neuromuscular performance can help athletes generate more power and increase their muscular endurance and strength.

Why is this:
One of the most interesting physiological differences between voluntary muscle contraction via the central nervous system and an involuntary contraction via EMS is the amount, order and type of muscle fibre recruitment. A voluntary contraction (think performing a squat )will recruit smaller motor units and slow-twitch, Type-I fibers first and then activate the Type-II fibers as needed, whereas an EMS contraction during the same squat reverses this order recruiting the fast twitch fibres first. This is simply because the current flows more readily through the larger neurons of the fast twitch fibre.

Moreover, a voluntary contraction activates individual fibers in relays in order to conserve energy and not tire too quickly; EMS activates all of the motor units in the area at the same time, contracting all of the fibers with no holding back. Win win right for athletic performance or the enthusiastic exerciser.

From the golfers perspective in the video above the end result of training with EMS will be increased swing speed, club head speed and smash factor, improved muscular balance as well as improved core stability and reduced pain - all in sessions that take just 20 minutes.

If you are looking to improve your athletic performance or inner athlete ability, then try EMS and you’ll be shocked at the results - in fact at first I was a non believer to I did EMS myself and improved my own performance and addressed my muscle imbalances.

#EMS #EMSForGolf #ElectroMuscularStimulation #EfficientTraining #SwingFaster #DriveFurther #GolfTips #StrengthTraining #FunctionalWorkout #EMSWorkout #emslife #emsculpt #emsstrong #emsfitness #emsfit #mihabodytec #ageproofyourbody #primrosehillpersonaltrainer #nottinghillpersonaltrainer #movementum

thatgirllondon_christina

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Jan 19

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The Boots anti-resolution handbook: 10 ways to change your habits for life- rank you for including me @bootsuk @ayesha_muttu

Within reach vs out of reach:
Want to get fitter? Setting your goals within or out of reach can make all the difference. It’s the main reason why so many of us find it really hard to stick to New Year’s resolutions around exercise, says personal trainer and founder of That Girl London, Christina Howells (MSc Sport Psychology, BSc Exercise Science). “We often set the goalposts way too high and soon find ourselves unable to commit to it or not enjoying our new regime.”

Be wary of slogans and promises that accompany ‘get fit quick’ packages. They may be catchy, but they’re not all that sustainable. “I don't believe there’s such a thing as, say, ‘six weeks to a new you,’” says Christina. “If you actually make the six weeks, then what? Often these programs are intense and don't always fit well into your day or week. Developing an exercise habit takes practice and consistency - it’s not about ‘all or nothing,’ but rather making it part of your long-term routine.”

Break it down:

Wondering how to change your daily habits? Breaking your goals down into digestible chunks could be a good idea so that they’re clearer (plus easier to tick off too!). “I often tell clients - ‘Think small for big results’ - a tiny change in your behavior won’t transform your life overnight. But turn that behaviour into a habit that you perform every day and it absolutely can lead to big changes.”

How long does it take to change a habit? The jury appears to still be out on that one. It can differ from person to person and depends on the habit you’re looking to develop. Rather than making yourself stick to a strict timeline, focus on repetition, routine and as Christina reiterates, consistency instead. “Doing little things in a small way consistently over time in the long-term yields the biggest results and increases your chances of making a lifestyle change.”
#habits #ageproofyourbody #primrosehill #bootsmagazine

thatgirllondon_christina

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Jan 9

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TAKE RESPONSIBILITY
Unhealthy lifestyle choices and the disorders they can cause sadly pervade probably more so now than pre covid. We are likely to be tipping the scales with a greater risk of dying from being overfed than underfed in a world where everything is even more so accessible from a chair!

Medicine has an array of protocols to treat or manage our symptoms. These may prolong life although for many of us life, of prescriptions and hospital visits can be avoided, if we focused on preventive medicine rather than the “what can I take for that approach “

What if we could be prescribed a prescription that was backed by research time and time again for its effectiveness in helping to prevent or treat heart disease, high blood pressure, diabetes, high cholesterol, depression, dementia and reduce the risk of certain cancers?

What if this prescription came with none of the typical lists of side effects that are likely to reduce one's quality of daily life? In fact, what if the only side effects enhanced our daily life, by improving mood, sleep, energy, Cardiovascular fitness, strength, mobility and weight management.

Physical activity is one of the best forms of preventative medicine, and it does not need to involve a gym! Being over 50 it’s essential we take responsibility for our own health and get back on track if we want to add life to our years ahead .

#ageproofyourbody #midlifefitness #midlifeinfluencers #fitatfifty #consistency #midlifewomen #primrosehillpersonaltraine#midlifetrainer

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Age Proof Your Body™

Please feel free to contact Christina with any questions or for details of her personal training services and she will personally respond to you within 48 hrs.

If you need to cancel a session that you have booked, you must give 24 hours cancellation notice. Failure to do so will result in you being charged the full session rate.

All personal training packs need to be fully used within 12 months of purchase after which any remaining sessions will be forfeited.

[email protected]Tel: 07968 824166