Personal training with Anna Vitality

When looking for a personal trainer, the very first thing you need to ask yourself is what do you want to gain from this?

I’ve never had to ask myself that question as I’ve never had a personal trainer. (Which is kind of like wanting to be a comedian having never seen a comedy show, right?) But, the way I decided what kind of PT I wanted to be was to think about what key principals I live by and what drives me… And the answer to both of those – as well as the very first question – is Vitality.

To have vitality is to have physical and mental health. It’s feeling energised, motivated, strong. It is, I believe, a quality most of us strive for, even if we don’t give it a name. My personal training programme orientates around just that. Promoting vitality.

Skill set

A tutor once told me that becoming a personal trainer with a Level 4 certificate expands one’s toolkit and he was right. Now that I’ve completed my qualification I’m also a nutrition adviser, lifestyle coach, lower back pain specialist and pre- and post-natal coach.

My skill set, or toolkit if you like, comprises weight management expertise, the ability to carry out kettlebell, circuit, resistance, functional, core and suspension training as well as exercise programming and prescription.

Skill set

Mentor | Trainer | Coach

My services offer scope whereby the client dictates what they want from their programme.

If my client is seeking a mentor, I’ll provide guidance and support. If they require a trainer, I’ll help them train for that race, hit their goal weight for that event or get fit for that trip. And if they need a lifestyle coach, I will help them combat the yoyo dieting and that plateau.

I also provide nutrition services and provide meal plans, recipes, supplement advice and everything in between.

 

Going over your PT plan

What now?

Now you know a bit more about my strategy, the next thing to do is to research. Also, think about whether your goal is primarily weight-loss, aesthetic or fitness orientated.

Any questions, whether they’re about my personal training plans and prices or for anything else on Anna Vitality, drop an email to annavitalityuk@gmail.com.

 


The Meadow Cafe

A rustic interlude, bridging you from the coast to the city (however small this ‘city’ may be.) Located in the heart of St David’s, West Wales, The Meadow Coastal Cafe is one of the quirkiest, most homely cafe’s I’ve ever stumbled across. Here you can expect the freshest of Welsh flavours, from breakfast through to dinner, while still being able to hear the subtle sound of waves crashing on the beach.

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Breakfast is a my favourite part of any day, so when I’m sitting on the aromatic benches of pine outside this rustic cafe, waiting for my avocado and chilli on crispy honey toast, it’s even more exciting. After a beautiful first bite of toast, I sip my very berry smoothie, a blended concoction of blueberry, raspberry, banana and agave syrup. The presentation is just as exciting as the flavours.

 

A splendid execution of utter deliciousness…

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For lunch the choices are equally as enticing.

There’s sweet potato pakoras, feta and beetroot salad, homemade soup of the day, chilli con carne the welsh way, ham hock broth or the infamous ‘Grazed on the Meadow’ burger.

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The meadow is definitely a place to visit if you’re ever in St David’s. A cosy, rustic hub that offers feel good, hearty yet healthy food as well as evening entertainment, exciting events and lots of friendly faces.

 


W E S T W A L E S

St  David’s

Soaring hundreds of feet above the gentle stretch of the ocean, we climbed and we climbed. Well, first we strolled along dust paths, muttering the odd “Morning” to fellow dog walkers and passers by. Then we trekked further through scenery unspoiled by busy roads or tall buildings until eventually we embarked on something a little greater. A mountain that stood so proudly as if it was in charged it’s job was to oversee verything; the waves crashing against the rocks in the distance, the clouds that floated overhead and the many animals grazing on the patchwork blankets below.

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The salty sea breeze hadn’t traveled as high as we had. Instead, as we drew nearer to the summit, we were greeted with a much less fragrant, thinner air through which beams of sun shone. Our cheeks were warm, our faces fresh and our legs moved eagerly until we reached the very peak of Carn Llidi.


The hours that led up to our mountain climb consisted of strolling barefoot along Whitesands beach, sipping on blueberry smoothies in The Meadow cafe, tasting the much talked about Salted Carmel ice cream at Gianni’s gelato parlour, lighting a candle in St Non’s chapel, exploring Ramsey Head and, of course, visiting the awe-inspiring St David’s Cathedral.

(Blog post on The Meadow Cafe here)

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It’s getting to be a bit of a theme when I visit new cities in that I always end up coming across or, better still, entering a massive church of some sort.

Though it may not quite be as infamous as The Duomo, Notre Dame or La Sagrada Familia, St David’s Cathedral is enchanting nevertheless.

The main thing that struck me about this remarkable building is it’s sunken appearance. Set in a dip in the Pembrokeshire landscape this place of worship is the area’s most famous, and quite possibly it’s lowest, landmark. The way in which the cathedral has sunk into the city’s landscape is said to be due to it’s insufficiant original foundations (-and yes I did say city. However petite and un-city-like St David’s may seem, the cathedral itself permits the area this title.

Albeit an rather un-traditional (apparently Norman) design, this place of worship still entices and enthrals thousands of visitors every year with its scale, delicate design and it’s uncanny positioning deep, below sea level.

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The mere 24-hours we spent in this verdurous countryside were filled with only stimulating, rejuvenating and delicious things. St David’s is definitely one of those “get away from it all” places, which I’m sure we all crave from time to time. I hope you enjoyed reading all about my trip to West Wales – for more like this don’t forget to follow the blog and subscribe to the YouTube channel – @annavitality

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B A R C E L O N A

Planning a city break isn’t always easy. It’s not as simple as packing your bikinis, your beach towel, the sun cream and heading off for a week of relaxing on the beach. No. Going away for a shorter period of time, believe it or not, can actually be trickier. Not only to pack for but to organise… especially when you’re venturing to a city filled with fascinating culture and places of interest…. a city like Barcelona.

My goal today is to help make your planning a little easier…. that’s if you’re going to Barcelona some time soon. I might not be providing a specific itinerary but I am going to list five must-see places you just can’t miss in this amazing city as well a great place to stay and more.

So, without further ado, let’s get started.


  • WHERE TO STAY

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We couldn’t have stayed at a more ideal spot than Barcelona’s ‘U232’ hotel for our city break. Located in an area called Eixample, we were made to feel quite at home during our short stay. While still in a fairly busy area, it was a lot quieter compared to the main city centre. Stepping onto the balcony each morning I could gaze down at the Barcelona bustle; the meandering mopeds, tantalising taxis, and smartly dressed men and women -brief case in one hand, a coffee in the other and an iPhone balancing between shoulder and ear. The street below not only gave a sneak peak into the life of a local but it hosted cute little Catalonian cafes, rustic restaurants and then, at one end was the Hop-On Hop-Off bus stop and at the other was the AeroBus station.

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As for the the hotel itself , well, it was perfect for myself and mum -which is probably a rare thing to find. It had the just the right balance of contemporary design and modern touches with its chic entrance and classy roof top terrace, and yet it’s cinnamon and amber colour scheme combined with its bare wooden beams gave it the cosy accents it needed. It was the place we could call home for three nights, where we could crash out after long days of exploring this wonderful city.

  • WHERE
    Hotel U232 is located within the business zone of Plaza Francesc Macià, nestled between Avenida Diagonal and Paseo de Gracia, just steps away from the Hospital Clinic and Camp Nou.
  • PRICE TAG
    Approx £360 for a three night stay for a double room with breakfast.
    (Depends of course on who you book with and what time of year you’ll be going.)

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  • NEXT UP:  Top five things to do and see...

1. SAGRADA FAMILIA

If you’re visiting Barcelona, this is a must. So, it’s full name is actually the Basílica i Temple Expiatori de la Sagrada Família which translates as ‘The Church of the Holy Family’. Designed by architect AntoniGaudí (1852–1926), the building still has a long way to go until it’s finished.

History:  Construction of Sagrada Família started in 1882 under architect Francisco de Paula del Villar but a year later Gaudí took over as chief architect and with this he transformed the project from having a traditional, Roman Catholic design to a combination of Gothic and Art Nouveau. When Gaudí died in 1926, not even a quarter of the project was complete! Work on the cathedral was interrupted by the Spanish Civil War, only to resume intermittent/very little progress in the 1950’s. In 2010 Pope Benedict XVI consecrated and proclaimed it a minor basilica, a form of cathedral, meaning ‘seat of a bishop’.

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Isn’t it mad to think that this building is so incredible and yet… it’s no where near completion? Some of the project’s greatest challenges are still yet to happen, including the construction of ten more spires, each of them symbolising a biblical figure. In fact, it’s anticipated that the building will be finished in 2026, a century since Gaudí’s death.

  • HOW TO GET THERE
    Tube: Line 2 and Line 5
    Bus: 19, 33, 34, 43, 44, 50, 51, B20 and B24
  • TICKETS
    For buying tickets when you’re there, head to the ticket office at Carrer de Sardenya (or for group tickets it’s Carrer de la Marina). We bought ours here and did so a week before going to ensure we had a good time slot. Ours were £15 for skip the line entry…looking back we should’ve gone for the one that came with an audio guide which is £23 as it would’ve been really good to have some more information about the building when we were actually inside it.
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2. MONJUIC

Montjuic is actually the name of the hill, a pretty prominent one, that overlooks basically the whole of Barcelona and its harbour. The castle that sits upon this hill, Monjuic Castle, had a big part to play in the defense of the city, being on top of the city’s biggest natural elevation. Today, the area and the castle act merely as a touristic magnet.

Its foundations were built in 1640 during the period of Principality of Catalonia and it’s played a major (often negative) role in the development of Catalonian independence. During the Spanish civil war a dictator named General Francο used the castle to imprison and execute people…. how lovely. The views from the castle at the top of Montjuic however make up for it’s troubling history and it’s really worth a visit.

  • HOW TO GET THERE
    First you take the funicular, the upward train that pulls you up to Montjuic mountain. Once you’re off the train, right next to the funicular Station is the Cable Car. This takes you directly to the castle. Another option is to take the no.150 bus which also stops at the castle.
  • PRICE TAG
    The funicular ride takes less than 5 minutes from Parallel Station and if you already have a Metro ticket it’ll be included in that. The cable car is the £11.49 if you buy it from home, whereas on the day it works out a little more. That’s for both ways- up and down. If you want to go inside the castle itself which we didn’t, its €5 entrance fee (free on Sundays after 3pm) and is also free for the first Sunday of each month.

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3. Hop-On Hop-Off Bus

I’ve always loved a good hop-on-hop-off bus tour. Not only is it a fun way to see and learn about a city you’ve never been to before but it’s also a great means of transport and getting around at your own pace. We chose the Turistic Bus tour which covered not two but three routes, each with stops at the best sites in Barcelona.

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We organised our days around the routes so we knew where we could hop on and hop off where it suited our plans. It came with a map which was pretty handy and also voice guide with about twenty different language options so I think, no matter where you’re travelling from, you’re good to go!  (Unless you’re a true Welshy -unlike me- as this Celtic lingo didn’t quite make the cut…)  The voice guide was as so interesting as it talked us through the history of the city and shared some really cool facts about the different sites and the people behind them.

  • DURATION | TICKETS
    1 day – £27 per person, 2 days, £36 | For tickets click here

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4. Tapas and Flamenco Evening

Enter the authentic, cobbled, picturesque Spanish village of Poble Espanyol and experience El Tablao de Carmen; an evening of tasting tapas, sipping sangria, and watching flamenco at its best. A combination of green olives, Iberian ham, cured cheese with rosemary, shellfish salad and a variety of rustic bread made for the tapas while a portion of succulent Spanish beef in a rich, red wine sauce with the creamiest mashed potato ever was served for the main. A magical, music-filled evening to remember.

  • WHERE | TICKETS
    Avenida Francesc Ferrer i Guardia, 13 | Poble Espanyol de Montjuïc. 
    For the full package (show, tapas, dinner and drinks) £55
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5. La Ramblas

Filled to the brim with quirky art stalls, lively musicians, street performers and treats for on the go, this bustling promenade is buzzing day and night. Cutting through the heart of the city centre Las Ramblas is just over a kilometre long, starting at Port Vell and ending at Plaça de Catalunya. Veering off the main street are many winding side streets where you’ll stumble across even more hideaway pizzerias, coffee houses, boutiques, markets, and picturesque historical buildings. La Boqueria is a food market along Las Ramblas that I fell in love with. To see what it’s like inside click here to watch my Barcelona Vlog.

Las Ramblas, along with Sagrada Familia, is another famous landmark that people identify with the city.

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And, there we have it; five of the best places to visit, things to do and where to stay when exploring this Catalonian City.

For places to eat, itinerary help, city break outfits ideas and even packing tips then stay tuned as these snippets will be in a new blog coming very soon! 


Anna Vitality x


K E F A L O N I A

When we think of ‘Greece’ many of us would envision postcard snapshots of Santorini or Mykonos, of pale villas with blue domes, of cobbled steps and white walls, romantically perched across hills. For me though, at the mentioning of ‘Greek Paradise’, I think back to the Grecian sun-kissed island of Kefalonia.

 

 

Why I found it so breathtaking…

Kefalonia surely has an appealing backdrop, featuring rugged rolling hillsides, the richest green and blue scenery, and some of the most blissful beaches in Greece. However, despite being the setting for the famous novel and film ‘Captain Corelli’s Mandolin’, it remains unspoilt by mass tourism …which is probably why I liked it so much.

Located in the crystal clear waters of the Ionian Sea, Kefalonia is not only a glorious place to go on holiday but is bustling with wildlife and is the home to hundreds of species of wild flowers. It’s well-known that since most of the land was destroyed in 1953 during a montrous earthquake the island has seemingly rejuvenated itself over and over again and, thanks to Mother Nature, it is now more vibrant and luscious than ever.

 

 

One of the fishing villages that survived the quake is the picturesque town of Fiskardo. The delicately coloured buildings and the flickering turquoise waters make up this serene, subdued setting… (It truly was an instagrammers wonderland!)

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Mid holiday, James and I took a trip to see the islands most talked about destination. Lake Melissani.

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Surrounded by dense forestry, featuring glistening greeny-blue waters and scarily pointy stalactites, this impressive cave will literally take your breath away. Discovered in

1951 and opened to the public in 1963, the magical subterranean world of Lake Melissani has become one of the islands most visited places, and I completely get why!

When seen in the middle of a bright sunny day -like we did- the rays of sun shining down make the water so clear that it almost looks as though it has disappeared. Only then is it truly magical as you can then see everything that lives within it.

Coming in second place after Lake Melissani is the post-earthquake town of Sami. When our coach dropped us off into the the center it was like visiting a small market town of the past. Sami is a very historical setting featuring Roman baths, original cobbled pathways, monasteries and Venetian bridges. From the harbour we took a boat trip out to Ithika which only took our breath away further.

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Lastly, I’ll tell you a little about the hotel, a hotel I’ve long lusted after.

The modern, majestic walls made up a place called Tesoro Blu, meaning ‘treasure of the sea’, an immaculate, contemporary place I could call home for ten days and ten nights. A place that exuded care-free bliss.

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Tesoro Blu hotel and Spa made our trip to this greek Island all the more special. It’s fresh, bright, palatial spaces greeted you as you walked through them. It’s staff made you feel like family and it’s food and drinks were sublime.

 

Built into the hillside and overlooking the ocean, this hotel was the perfect place to laugh, dance, sip, taste, swim, run, and relax with the one I love and simply enjoy the things in life that really matter to me.

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My experience in this amazing place has revealed a snippet of secluded, luscious perfection, that I hope I will encounter again one day.


 

Anna Vitality x


P A R I S

“Let’s go to Paris” he said. “We could go for your birthday, see Kenrick Lamar, tick another city off our list?”  he said.

Oh how clueless I was to what ‘Paris’ really entailed.


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It was freezing. Bloody bitter. But we didn’t care. We’d just arrived at our air bnb, had a quick freshen up and headed straight back out. We strolled around the corner (literally, the corner of the building) and there it was. One of the worlds most iconic structures.

La Tour Eiffel.

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We gazed up and took in it’s grandeur. Languages from all over the world, along with a bitterly cold wind, fluttered around us, welcoming us to the city while hundreds of unfamiliar faces glanced upwards, almost in unison, at this contrastingly familiar structure.

Less than half an hour goes by and I find myself posing for a photo, my man at my side, supposedly being told in French by a young student to “say cheese’ or something to that effect. James and I grinned, giggling slightly, as we posed in front of the group of teens, with the infamous landmark as our backdrop. “Just one more?” James said, as the Parisian indicated she was satisfied with her photography skills. So, back to our spot we shuffled to pose for one last snap.

Then …something magical happened.

At approximately five to three on the 24th February, just a few days before my birthday, just an hour after arriving in the most romantic city in the world, there he was…

My favourite person in the world. In front of the Eiffel Tower. Down on one knee.

Asking me to marry him.

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Of course I said yes!

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As you can imagine, I was rather comfortably sat on cloud 9 for quite some time and I wasn’t prepared to come down. It felt so unbelievably spontaneous and yet, unbeknown to me, dozens of our friends and family members were sat at home in Cardiff waiting eagerly for the “she said YES” WhatsApp to come through!

I cried, laughed and gleamed with happiness for a good 48 hours. Nothing else could top that feeling.

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Day 2.

Le Louvre was the first on my list of things to do (admittedly, slightly less nerve racking  compared to the first thing on James’ list!) We saw three rooms in the museum, viewed and examined countless, fascinating fragments from the past and were in absolute awe of everything.  It wasn’t until we were on our Hop-on Hop-off bus tour the next day that we were informed (via the pre-recorded guide over enthusiastic voice coming through our earphones) that to view every antique, artefact and monument in La Louvre it would take approximately two YEARS.

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During our trip, we saw the usual sights of Paris; l’Arc de Triomphe, La Cathédrale Notre Dame, and obviously, La Tour Eiffel. Here are some of my favourite snaps from our trip:

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Feelings on Forever Living

The hype surrounding the American cosmetic brand Forever Living has always, for me, been a bit of a conundrum. I’ve bought their products, I’ve tried their nutritional supplements, I’ve completed their Clean 9 detox (involving mild starvation and the drinking of aloe vera gel…..I think most people would lose weight doing this, don’t you?) and somehow, I’m not won over.

OK, so there are certain elements of the brand and some products I do like. But would I recommend them and if so, which ones? Would I say they’re better than the next best market equivalent? Would I say they’re good value for money?

These, my dears, are the questions I’m going to do my best to answer in this blog.


1. Forever BRIGHT  Tooth Gel

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Let’s start with the tooth paste, I mean gel, and let’s start with the most obvious observation being- it’s green. And I don’t mean tooth paste green, minty turquoise or Tiffany & Co green. I mean a rich, leafy, aloe vera green. Then, along with this intense, plant-esque colour comes an equally intense taste. A taste that results in my face scrunching up slightly as if I had just drank a wheatgrass shot (…or an aloe vera gel shot for that matter- neither of which I dream about). It’s un-toothpastely taste and it’s rich green hue didn’t exactly make me look forward to cleaning my teeth before leaving the house in the morning or after my last cuppa of an evening.

So… why do people love the stuff?

Well, we can’t knock the fact that this non-fluoride formula contains all natural ingredients including bee propolis – proven to have antibiotic, antiseptic and antiviral properties- and, you guessed it, aloe vera. The aloe vera qualities eliminates oral bacteria and supposedly helps to soothe inflamed gums and support the healing of mild infections in the mouth. What’s more, unlike most toothpastes, this tooth ‘gel’ is non-abrasive, and at the end of the day, it does what it says on the tube- cleans teeth!

Alright then, let’s hear it- how much does it cost?

Well, this designer tooth gel is marketed on the Forever Living website for just a smidge under £6. Two pence under to be exact. Some would argue that this price is a bit extortionate while others would argue it’s justifiable. I, on the other hand, wanted to see what toothpastes are out there that are made up of comparable components and offer resembling benefits but with one glaring difference – it’s price.

Well, after a bit of reading around I discovered two products on par with Forever’s tooth gel, containing ingredients alike. So, for the same money -here you have it- you could benefit from not one but TWO products. The first being an aloe vera based Dr Organic Toothpaste for just over £2, the second being a plant based Aloedent Mouthwash for under £4. Thats 450ml worth of goods for the same price as your Forever BRIGHT gel.

2. Forever Aloe Scrub

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I generally don’t like scrubs. I’ve used facial scrubs, ingrown hair exfoliators, acne fighting micro-bead face washes and I’m either left with irritated, raw and inflamed skin or I find they haven’t made any difference whatsoever.

Now, this is where you think I’m going to say “but  not this one”. Well, I hate to say it but it was no different from the rest. It did make my skin feel slightly smoother but for £14.99 I want my skin to feel ultra hydrated, glowing, baby’s-bottom-soft and 100% rejuvenated.

Dare I say it, my mum uses a scrub and, after telling her about this blog, she has given it to me to use as a comparison. That scrub is Queen Helene. Now, for someone who hasn’t had a good experience with scrubs, this one was a keeper.

Not only did it calm my skin and deliver smooth results but I could buy five Queen Helene scrubs for the same price as one Forever Living scrub. Also, like the branded stuff, it contains Aloe Vera and Jojoba Oil. It soothes and comforts the skin but without the tightness. (Aha- You’re welcome)

3. Aloe Heat Lotion

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It doesn’t lie. It definitely produces heat. A lot of it too. So much so that I had to wash it off within minutes. Mild and warm swiftly transformed into stinging and hot. Sounds like I’m slaying them again, I know, but just hear me out.

Albeit my experience was that of an uncomfortable one and I really started to lose all hope for the brand…. the lotion did, somehow, manage to relieve some of the pain in my back. And that’s in just a few minutes before I hastily washed the lotion off.

The emollient contains deep heating agents making it a perfect solution for soothing aches and soreness after a workout. Looking back, I think the intense stinging sensation I experienced was simply due to my own lack of exposure with heating serums of this kind. Suprisingly, I would definitely recommend this product but I would strongly advise that you only apply a very thin layer and give it a chance and not rush to washing it off like I did. Bare with it and I’m sure you too could be pleasantly surprised. It’s price, again, is a bit on the high side at £12.73 for 118ml. But for this one, believe it or not, I think I’d say it’s worth it.

4. Aloe Moisturising Lotion

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A thin, unperfumed lotion, containing jojoba oil, collagen, elastin and the obvious element- aloe vera. This lotion left my skin feeling soft and I actually ended up using it a lot as a primer. It wasn’t too heavy, was fast absorbing and really helped my makeup to last longer. Yes this is still Anna writing. I know, I know. I’m swaying over to the branded side. But, you know what- this stuff was actually really good. The main pro for me was that it didn’t make my skin feel greasy or suffocated which is how a lot of primers and creams can do.

However, the dilemma once again is the cost. Matching the price of it’s Forever Living peer, the heating gel, to grab one of these lotions you’re looking a £12.73.

There really are no other negative factors to bring up regarding this product other than it’s four times more expensive than the usual moisturiser.

I do really like this product but if you’re anything like me and find this a bit on the costly side of the spectrum then here are two similar products (the latter being another ‘go-to’ moisturiser of mine) both of which are aloe vera focussed and both of which are at least 75% cheaper than the one I’ve just reviewed.

Vaseline Intensive Care Aloe Soothe Lotion  250ml, £1.95

Garnier Aloe Vera Intense 7 Day Moistuising Lotion  400ml, £2.50


So there we have it. My thoughts on four of Forever Living’s top selling products. Overall, They are good products, there’s no denying that. They’re cruelty free, loaded with natural, scientifically proved, beneficial ingredients.

The tooth gel, although I wasn’t a huge fan, did open my eyes to a whole new world of natural, plant based oral hygiene products. The heat gel and the moisturiser, on the other hand, I really liked. I’m just not sure I’d justify over £25 for two tubes of product.

My verdict is that they’re all slightly overpriced but I think you’ve got the gist of that already. The main purpose of this blog is to encourage y’all not to be fooled by the hype that often follows big name brands and to do your research.

If you’re not particularly bothered by the price tags on Forever Living lotions, creams and gels and you also find they work really well for you then go for it, buy it, use it and celebrate it. But DON’T buy it because it’s a brand and because the sales people tell you it’s amazing. Just remember, there are other brands, potentially more local ones, making similar products for far less dolla.

Now that’s something you should let sink in.


Hopefully you can take something from this post and feel free to share with me your own thoughts on Forever Living and their products or other products for that matter.

Thanks for reading and make sure you’re following the blog for more posts like this.

Anna Vitality x


Zero-Squat Glute Workout

Squats. I personally love them. I appreciate the burn they activate, the toning they promote and the long-term results they deliver… but if you’re not a fan of the good old squat or if you have a weakness that prevents you from reaping the benefits of them then listen up!

Here are FIVE amazing exercises that will work those glute muscles helping your derriere to become a little rounder and firmer….incorporating no squats whatsoever!

To find out what I do for a perkier bottom without heading to the squat bench then keep scrolling….
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  1. Single Leg Glute Bridge.

    Laying on your back, preferably on a yoga mat or carpet, bend your knees keeping your feet are flat on the ground. With your feet hip-distance apart, extend one leg up and then use the other to lift the hips up. This should, when done correctly,  create a straight line all the way from your shoulders, down your abs and to your feet. Lower your hips back down and switch legs. Do this 6 times on each leg and the whole thing three times, making that 18 in total for each leg…. (quick maths).

  2. Side Lunges.

    This one is amazing and can be done holding a kettlebell just below chest-height or two small dumbbells either side, or just clenching your fists together and out in front of you. You’re going to one foot out to the side, shifting all of your weight onto your that leg but keeping the other straight. Pressing through your heel and engaging your glutes you’re then going to stand up and bring the leg back in to meet the other, then do the other side. You can either alternate each leg one rep after the other or do the left leg then the right…. It’s totally up to you

  3. Curtsy lunges.

    While we’re in the mood for lunges, check this- So, stand with your feet hips-width apart and your hands pressed together at chest level, keep your hips square and step your left leg diagonally behind you and bend both knees as you would a normal lunge. (Might feel a bit awkward but when you get into the swing of things its great!) Then, press into your right heel to return to standing position as you extend your left leg into a side kick. That’s one rep. Now go do some more… Go on…

  4. Resistance Band Kick Backs.

    Ok, for this one, incase you didn’t notice from the title, you’ll need a resistance band. Holding the handles pop the band under the arch of one foot. Engage your abs and slightly shift your weight over to the other foot. Leading with the heel, press the foot with the band under it in a backwards motion so it’s parallel to the floor. Then, keeping those abs and obliques tight, bring your knee back in and push backwards again. Do this one 10×3 for each leg.

  5.  Rainbows.

    Right, now listen up. Begin on all fours. This can get confusing to explain so try and hear me out.  Extending your right leg, reach your foot toward the ceiling and then slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower your leg again, this time tapping the floor to the left of your left, kneeling foot. Return to starting position to complete the rep and then swap legs.


Watermelon, Mint & Raspberry

This one is amazing for your immunity as it’s cram-packed with vitamins and minerals. It’s more of a summer smoothie as it’s revitalising and is best when served icy cold, however, with it’s amazing, nutritious content, it could be a great thing to incorporate into a cold winter morning, helping you through the day, blocking those cold and flu and germs getting into the system. Not to mention it’s super simple, consisting of just three ingredients, and water.

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So, to make this minty, invigorating cocktail, here’s what you need:
  • 1 cup watermelon
  • Mint. The more, the mintier your smoothie
  • 1 cup raspberries
  • 1 cup of water or coconut water

    What you need to do:

    Thinly chop up your mint, 2 tsp is about right (use more if you want it super refreshing). Next, cut your watermelon into rough slices/cubes and throw into your smoothie maker along with the raspberries and mint. Add your liquid, the more you add, the more viscous the smoothie, chuck in some ice if you want more texture and ….enjoy!

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