WELCOME, ANGEL.
Welcome to the HUSTL blog, a place in which we aim to educate, inform, inspire and motivate. We share articles on topics ranging from fitness, nutrition, style, mental wellbeing & more. We collaborate with experts and guest writers to bring you a wealth of knowledge within a diverse range of industries. We are known for our vulnerability & authenticity, so we hope you enjoy this special space of ours.
ALEXZ'S DAY ON A PLATE.
If you're anything like me, having to think of new recipes and meal ideas can get overwhelming. That's why when I set out to create the online platform, I wanted our recipes to not only be delicious and nutritionally balanced, but I also wanted to be able to share meal ideas that are simple to follow (and won't break the bank!).
So if you are looking for cooking inspiration, look no further! This is an example of a typical day on my plate, using the HUSTL.ONLINE recipes.
Breakfast to Go | Vegetarian
Serves 1
Prep: 5 minutes
Setting time: 4 hours or overnight
Ingredients.
½ C rolled oats
1 tsp chia seeds
½ C milk of choice
1 heaped tbsp Greek yoghurt
1 tsp fresh lemon zest
Juice of half a lemon
2 tsp maple syrup
To serve:
Fresh blueberries
Extra lemon zest (optional)
Drizzle of maple syrup
Method.
1. In a jar or bowl, mix oats, chia seeds, milk, Greek yoghurt, lemon zest, lemon juice and mapl...
BENEFITS OF PILATES FOR RUNNERS.
With so many people currently starting out on their running journey or in the midst of focusing on a running goal, I have broken down some of the key ways in which pilates can prove helpful & beneficial for runners.
Whether you are new to the sport or a seasoned professional, it is super important for runners to complement their running routine with a well-rounded fitness program, and Pilates can be a valuable addition to improve overall performance and well-being!
Take a read below for just a few of the many incredible benefits:
- Core Strength: Pilates focuses heavily on core engagement. A strong core is crucial for runners as it enhances stability and helps maintain proper posture, reducing the risk of injuries.
- Flexibility: Pilates exercises often involve controlled stretching, which can improve flexibility. Increased flexibility can contribute to a more efficient running stride and reduce the risk of muscle strains.
- Muscular Endurance: Pilates emphasises slow, controlled mov...
HOW TO CREATE THE PERFECT WIND DOWN ROUTINE.
It's easy to fall into the trap of spending your evenings scrolling mindlessly on your phone, with hours spent on TikTok or glaring into your TV screen...then before you know it is well & truly past your intended bed time.
However, by creating the perfect wind-down routine, and consciously putting effort into how you spend your time before bed, you are able to prepare your mind and body for a restful night's sleep, which is not only vital for overall health & well-being, but it is also essential for great exercise recovery.
Here are some of our top tips to help you establish an effective wind-down routine:
Set a Consistent Sleep Schedule:
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a Relaxing Environment:
Make your bedroom a comfortable and calming space. Consider using soft lighting, comfortable bedding, and keeping the room cool and quiet.
Limit Screen Time:
Avoid electronic devices, such as smartphones, tab
A TASTE OF OUR NAKED HARVEST RECIPES.
Vegetarian | On the go snack
Serves: 12
Prep: 10 minutes
Setting time: 2 hours
Ingredients.
2 C rice puffs
40g Naked Harvest Caramel Filled Donut Protein Powder
½ C nut butter (almond or peanut)
½ C honey
¼ C white chocolate, melted
Method.
1. In a bowl combine rice puffs and protein powder.
2. In a small ramekin dish, whisk together nut butter and honey before combining with rice puff mixture.
3. Mix until well combined and a sticky mixture has formed.
4. Roll into approximately 12 ba...
5 FESTIVE FAVOURITES.
Vegetarian
Serves 4-6
Prep: 10 minutes
Cook: 30 minutes
Ingredients.
Salad:
1 ½ C cracked freekeh
1 C dried cranberries
½ C pine nuts
½ C pepitas
Seeds from ½ large pomegranate
½ red onion
100g feta
1 C fresh parsley
Salt and pepper to taste
Dressing:
½ C extra virgin olive oil
1 tablespoon honey*
Juice of a lemon
Pinch of salt
Method.
1. Preheat oven to 180 degrees Celsius and line a baking tray.
2. Place the freekeh either in a rice cooker, or in a saucepan with approximately 4 C of water.
3. Once boiled, cover with a pan and leave to simmer for 20 minutes until cooked.
4. In ...
THE IMPORTANCE OF HAVING A STRONG CORE.
Having a strong core is crucial for overall physical health and well-being. The core muscles are the central muscles of your body, located in your abdomen, lower back, and pelvis. They not only provide stability and support for almost all of your body's movements, but they also play a significant role in various aspects of health and fitness.
We have listed below some of the main reasons why having a strong core is so important:
Posture: A strong core helps you maintain good posture. Proper posture reduces the risk of developing musculoskeletal problems and prevents back pain.
Balance and stability: Your core muscles are essential for balance and stability which can help you to perform activities like standing on one leg, walking, and various athletic movements more effectively.
Injury prevention: A strong core can help prevent injuries as it stabilises your spine and reduces the risk of overuse injuries in your lower back, hips, and pelvis.
Improved athletic performance: Athletes...
TOP 8 BENEFITS OF PILATES.
Pilates and low-impact exercises offer a range of physical and mental health benefits, making them popular choices for individuals of various fitness levels and age groups. If you have trained with HUSTL online or in studio, you will know this is a form of movement we swear by, so we have listed below a few of the top benefits that come from regular practice.
Benefits of Pilates:
- Improved Core Strength: Pilates focuses on strengthening the core muscles, which can lead to better posture and reduced back pain.
- Enhanced Flexibility: Regular Pilates practice can increase flexibility and range of motion, making it easier to perform daily activities and other forms of exercise.
- Better Balance: The emphasis on stability and body awareness in Pilates can improve balance, reducing the risk of falls, particularly in older adults.
- Muscle Tone: Pilates targets various muscle groups, helping to tone and sculpt the body.
- Increased Endurance: Consistent practice of Pilates can lead to i...
GET TO KNOW OUR NEW MASTER TRAINER, KATH.
Congratulations on becoming a Master Trainer for HUSTL.ONLINE! What can our community expect from your classes & teaching style?
In my Pilates classes, you can anticipate a dynamic and engaging experience. My teaching style is quite high in intensity where everyone is encouraged to explore their own limits. You'll find a mix of challenging exercises that focus on building core strength, flexibility, and overall body awareness. I aim to provide clear instructions and demonstrations, ensuring that each participant can follow along and make progress at their own pace. My goal is to help you not only improve your physical well-being but also cultivate a sense of mindfulness and connection between your body and mind.
How long have you been teaching Pilates & what inspired you to get started in the industry?
I've been teaching for about two years. I got into pilates after spending my youth as a competitive gymnast, then moving on to dancing and playing team sports. Being super active from a you...
OUR POST WORKOUT RECOVERY RITUALS.
What you do post exercise is often just as important as the workout itself! Proper exercise recovery is not only essential to optimise your performance & prevent injuries, but it also helps to promote overall health & well-being.
So we are here to share some of our top tips, to help you recover safely & effectively after a HUSTL workout.
COOL DOWN & STRETCH.
After your workout, aim to gradually lower your intensity and engage in 5-10 minutes of light aerobic exercise, followed by stretching. This helps reduce muscle tension and gradually lowers your heart rate.
HYDRATE.
Never underestimate the power of water! Make sure you rehydrate by drinking water throughout your workout in small doses, and ensure you replenish adequately post workout too. Proper hydration not only aids in muscle function, but it also helps digestion and overall recovery.
DIET & NUTRITION.
Post workout it is important to focus on getting adequate amounts of: protein, carbohydrates & healthy fats.
Protein: Protein h...
OAT & BLUEBERRY BREKKIE MUFFINS.
Makes 8 muffins
Prep: 15 minutes
Cook: 25 minutes
Ingredients.
2 large ripe bananas
½ C peanut butter
1 tsp vanilla extract
2 eggs
¼ C milk of choice
1.5 C quick oats
¼ C raw sugar
1 tsp cinnamon
1 tsp baking powder
1 C fresh blueberries
Method.
1. Preheat oven to 185 degrees Celsius and line a muffin tin for 8 cases.
2. In a bowl, mash bananas until smooth. Add in peanut butter, vanilla, eggs, and milk, and whisk until combined.
3. In a separate small bowl, combine oats, sugar, cinnam...
