Monday, May 29, 2017


Dear gorgeous person, you! 

Happy bank holiday Monday lovelies. Looks like I'm making a habit of releasing blogs and videos on Mondays. You know, I quite like it. In my own teeny little way, it feels like I'm somehow contributing to the start of your week. In today's post, I'm teaming up with one of my most favourite people ever. Her energy is beyond electric and she just makes me smile so much. She inspires me beyond words and whilst some of you might remember Hilary Rowland (Co-founder and creative director of Boom Cycle) from our very first video together, I thought I should share 5 things you definitely need to know about Hilary.

■Hilary co-owns Boom Cycle with her husband Rob Rowland (formerly known as Hilary Gilbert, Hilary got married to Robert last year).
■This fitness queen was born in Kentucky but has lived in NYC, LA, Paris and now, London - of course!
■Hilary used to be a model (not hard to see why!) - she is super FIT!!!
■ Hilary still teaches classes at Boom. Book a ride with Hilary here.
■ Hilary does not take herself too seriously, she laughs a lot and is so much fun to be around! Filming this video below was sooooo much fun!


Boom Cycle currently has 2 fully functional studios. One in Holborn and another in Shoreditch. The latter was the original studio, started back in 2011 and it's not difficult to see why they've been so successful. So much so, they're opening 2 brand new studios in a few months time (Hammersmith and Battersea). As if this isn't enough, they're also starting up a clothing line, which Hilary casually drops on me mid-convo!  This is such exciting news and I don't know anyone who is more deserving. It's absolutely amazing how a couple so young have managed to change the face of cycling in London and they continue to grow from strength to strength.

Boom Cycle run classes throughout the day in both studios.  They even do 30minute lunch time sessions for a blast of intense-calorie burning happiness on your lunch break and offer some very tasty post-workout shakes too. You pay per ride. There's a current intro offer which is 3 rides for £29! Whaaaa!!! A single, standard ride is usually £18, 3 rides for £52 or 5 rides for £85. You can see prices more here.

During classes, the light is dimmed so as to allow people to get in the zone. It really is about you and your bike. Boom Cycle recognise that it's not just about fitness, rather, in addition - there is quite a lot to be said for the effects that exercise has on your mind. As a result, they have gone all out to create an environment that stimulates your mind, makes you feel the best you can be and at the same time, gets you as fit as you possibly can - all whilst partying on a bike. The beats are simply like you've never heard before. Night club quality sound system, it's unreal! Really feels like you have a real DJ in the room! BOOM!

There's just something about a Boom Cycle ride that only people who have been can really understand. If you're tired of working out in plain, cold, boring, poor quality, standard gym spaces then this is definitely for you! Good news is you're in LUCK! We're giving away 2 passes for FREE !!

To celebrate the release of this video with Hilary as well as me reaching 5k Instagram followers, Boom Cycle and I are joining forces to give away one lucky winner 2 FREE Boom Cycle rides for them and a friend. All you need to do is have a look on my Instagram post with the teaser video to the video Hilary and I filmed.


1. Simply like the post
2. Tag your favourite workout buddy
3. Make sure you follow me (@joyogude), @hdawgboom & @boomcycle

It's soooo easy!!! Good luck! xo

Monday, May 22, 2017


Dear gorgeous person, you!

**scroll down for video**

As it is Monday, I wanted to help kick-start your week with a little bit of motivation. Often times, the one reason people give about not being able to keep fit is the lack of time. Whilst some might say that's just an "excuse", I can actually see why lack of time could be an issue. Yes, we all have the same amount of time in the day, yes we're all busy and have a life outside of work but for some people, getting to that very popular yoga class at 5.30pm every Tuesday just isn't an option when you have to do the school run or if you simply can't leave work on time.

Also, not everyone likes the idea of going to a class. Sometimes classes can be unintentionally intimidating. I actually love classes because I'm not great at motivating myself on my own - I have made it no secret that despite being a physiotherapist, exercise does not come natural to me. I'm more in love with the post-exercise feeling than exercise itself, hence I get a lot of energy from other people when I train. However, nothing could ever beat one-to-one training. I simply love knowing I have someone to over-see me, help me work at my own pace and encourage me just enough.

Enter yoga....

I've always ignorantly thought it was too slow paced for me and it simply does not feel like exercise. From a young age, I've always kind of seen exercise as that thing you do to put yourself through your paces to get your heart rate up, blood circulating and sweat dripping. Hence if I'm not out of breath, I'm clearly not working hard enough.


When I heard Charlie was coming round to my house, I couldn't have been any more excited if I tried. I was a little nervous but really, I couldn't contain my joy. I'd never had a personal session at home before, let alone yoga. I felt kinda special - shhhh! :) In terms of what we did in the session, I'll let the video speak for itself and as promised in the video, I wanted to leave you some details of where you can find Charlie and her yogis.

I'm not quite sure if it's because you're in the comfort of your own environment which means you not only feel safe but you also feel like no one is judging/watching. Perhaps the thought of this alone is enough to boost your confidence and help with improving your efforts, which in my case led to actually enjoying the whole experience much more than I would in a class. Or maybe it was because all of Charlie's attention was focused on helping me improve my yoga skills. It might also have been because I booked the session at a time that 100% suited me and I didn't have to experience that unsettling feeling of having of rushing into a class a few minutes late because I couldn't find parking or my bus was late. Maybe it was a bit of everything.

It's clear to see from the video how much fun we had but what you may not be able to tell is how emotional I got. Words (or a video) can't fully explain how much of a personal experience this was, especially for someone like me who finds it very difficult to relax, settle and focus. It's amazing how in tune with yourself you suddenly become when you are in your own environment and are being guided by someone else who's just as much in tune with you. 

Have you ever had a private yoga session at home or work? Or any other private session for that matter? Did you feel it was beneficial? If you haven't yet, how likely are you to try one out in the future? I'd love to know your thoughts in the comments section below.

Lots of love, 

Friday, May 12, 2017


Dear gorgeous person, you! 

I was privileged enough to attend the launch of the new PhD smart bar range and let me tell ya.... YUM!!!! Before I tell you about all the goodies, here are a few pics from the event. The pic immediately below is post a very intensive half hour workout so please no need to judge lol.

If you're like me and you train almost daily but you have a weakness in your knees for anything chocolate, then this is definitely for you. I'm a bit bored of a lot of protein bars on the market. Sometimes, I'd much rather simply eat a chocolate bar. Reason being, you're sold into this dream that you're eating a really good amount of protein but actually when you look at the nutritional value, it's riddled with sugar and carbs. 

Obviously you can't avoid sugar and carbs altogether but you can certainly eat wisely and limit them. A good example is the PhD Dark chocolate Raspberry bar. It's 64g but per 100g, it contains 34% carb, 17% fat, 0.6% sugar and 31% protein. This means per bar - it has 22g of carbs, 0.4g sugar, 20g protein and 11g fat. It's also 237calories in a bar.  These values are also very identical to the values of the PhD chocolate brownie flavour too. You could obviously eat half, instead of the entire bar.

These are great pre-workout or post-workout snacks. They're filling and you really don't feel like you're compromising on taste, texture or quality. They also don't feel like just a chocolate bar. Chocolate lovers know that kinda straight up high you get when chocolate hits your taste buds but rather unfortunately, you crash straight back down too. This felt more like a slow build up of both chocolatey pleasure and energy. I didn't feel a crash (or any guilt for that matter) afterwards. 

You can get these amazing bars here. 12 a pack at £29.88 - that's £2.49/bar - pretty awesome right?!!! However, if you buy today you get 10% off as well as 116reward points to use off your next purchase. Boom! Be sure to share your photo online using the hashtag #TheSmartChoice.

Available flavours: Caramel crunch | Cookies & cream | chocolate & Peanut butter | Dark Chocolate Raspberry | Chocolate Brownie 

Feel free to browse a lot more of PhD's supplements here. Have you tried any of these already? Or perhaps a different PhD product? What did you think of them?

Lots of love, 
xo xo