Escape the gloom - notes from our November Pilates Retreat in Spain

DAY ONE

The local town square

One dark, windy, wet, November morning 6 of us took flight from Newcastle airport, in the north east of England heading for Malaga, in southern Spain for our Pilates Retreat.  Malaga is reputed to have the best climate in Europe, being that it is just about as close to Africa that you can get whilst still being on European soil.  We left a dreary Newcastle in a howling gale, and landed in Malaga to a bit cloudy but warm breeze (about 18 C) - we swiftly started ditching the several layers of clothing that we had on.  It was just lovely to see the sun again!

We were picked up straight from the airport by our friendly taxi driver Paul and headed off to our final destination, Torrox, a small town in the foothills of the Sierra de Almijara in Anadalucia.

As the streets were too narrow to get the taxi right to the hotel door, we had to drag our suitcases the short distance to the hotel.  After a swift check in and checking out of each others' rooms (all very nice!), we had a bit of a walk around Torrox to get our bearings.  The town square formed the main area of the town, with the restaurants and cafe's based around the square.  A special mention must be made to the AMAZING cake shop, which incidentally also sold wine (€2 a bottle!?!?) and just about any other food supplies that were necessary.

The best cake shop ever!

So after stopping and having coffee and snacks in the square we headed to the cake shop  - after arming ourselves with cake, we headed back to the hotel to unpack and maybe think about unpacking our Pilates mats.

We had the use of the hotel's terrace for our Pilates sessions (and as we were the only guests of the hotel, we had the run of the hotel - the owners went out of the way to accommodate our requests (mainly for kettles and tea - being British after all!!).

The views from the terrace were amazing, and we enjoyed a lovely Pilates session and stretch in the open air with the sky above and the beautiful view of the mountains.  It was  so peaceful up there, only the sounds of the breeze and birds to disturb us.

View from the terrace

After a lovely stretch and relaxation, we headed back to our rooms to properly unpack and get ready for supper.  Supper for the first night was in the hotel, and I must say the food in the hotel was very good indeed, freshly prepared and extremely tasty.  As it was Marie's 'special' birthday we all enjoyed a bottle of fizzy stuff, compliments of the hotel.  After supper we all retired to our rooms as it had been quite a long day.

DAY TWO

We all woke up refreshed after a good nights sleep bright and early, and ready for another Pilates session.  As it was a bit too cold on the terrace first thing on a morning, we went into one of the suites and had our session there.

After breakfast we decided to go and visit some famous caves nearby at Nerja.  We arrived there and were surprised to find a Scottish piper in full regalia playing the bagpipes - we think he was practicing for Rememberance Sunday.  There was almost no-one at the caves when we got there (and it had one of the best gift shops, in which we all managed to buy something), so we got our tickets and headed inside.

There were a lot of steps and uneven surfaces, but it was well worth it, as the views inside the caves were spectacular, some of the best rock formations that we'd ever seen, the caves had been in use since pre-historic times and they had an amazing atmosphere.  We even managed a few side planks in there!  After a quick coffee stop, we caught the bus from the caves into the town centre of Nerja.

The 'Church Organ' at Nerja caves

Nerja is a beautiful town, right beside the sea, with some beautiful gift shops.  We spent some time exploring the alleyways and browsing the shops - as we were out of season the place wasn't crowded and the temperature was just right for walking around in. We stopped just off the town centre for tapas and drinks, we could not believe how cheap the food was in Spain (€30 between 6 of us for lunch, and that included drinks!).

Beautiful Nerja

After lunch we found a fabulous ice-cream shop and headed down to the beach, dipping our feet into the sea in November felt really good!  We could have stayed there all day, it was a really beautiful place and it was very much authentic Spain.

After a good look around and a bit more shopping we headed back to Torrox, and another Pilates session on the terrace.  It was really nice after walking around for much of the day to have a good stretch out, and just to be mindful of how lucky we were to be able to teach and practice in such a beautiful location.

Supper that night was in one of the local restaurants in the town square, and after another busy day we headed to bed.

DAY THREE

A beautiful morning and we managed to have our morning Pilates session on the terrace, which was so peaceful and relaxing.  After breakfast, we decided to head off into Malaga.  Lots of folks fly into Malaga, and from the drive from the airport, it looks quite uninspiring.  But the guidebooks told us not to look on first impressions, so we decided to give it a try.  We caught the local bus (which were always on time and very cheap), and set off down the mountain.  It took us an hour to get to Malaga, taking in the sights of Andalucia whilst we travelled.  The bus dropped us right in the centre, next to the harbour and a short walk from the old town.

First stop was the coffee shop (obviously - are you seeing a pattern emerge here?), and then we headed up to the old castle and fortress - The Alcazabar!  This turned out to be huge and an absolute haven of peacefulness and calm.  Every corner we turned there were beautiful gardens or water features and gorgeous terraces.  The views from here were wonderful too.

'The Alcazabar' - Malaga Old Town

Again, we could have spent all day there, but we wanted to see more of Malaga.  So after a food stop, we headed the short distance to the cathedral.  Which, as with most cathedrals' in Europe was truly stunning, with amazing architecture.

We then moved onto the Picasso museum, who was born in Malaga.  The museum was housed in a beautiful building, and it was extremely well organised, but I think the majority of the group decided that we were not fans of Picasso!  Maybe we just didn't 'get it', so the jury is still out on that one... :)

Malaga Cathedral

After another quick coffee stop we headed back for our bus, which again, was spot on time and set back off for our hotel.
We had a quick rest and then anyone who wanted too, joined in for another Pilates session on the terrace.

Supper was in another local cafe, and off to bed for an early start the next day.


DAY FOUR

We had decided that we all wanted to make the effort to get to the 'Alhambra Palace' in Granada, which was not too far from where we were staying.  So we had booked Paul (from our airport taxi), to get us there (as it was about an hour and half drive away).  We were recommended to get there early - so we had an early morning start, so no Pilates :(.    Paul turned up on time in his brand new mini-bus, and after driving down the motorway for about half and hour, the brand spanking new mini-bus promptly broke down!  So we were stuck in the mountains, with no phone signal, not knowing quite what to do!  Luckily the hotel had provided us with a packed lunch, so we weren't going to starve!  The Spainish Guardia turned up to move the bus off the motorway, and eventually Paul managed to call one of his friends to come and pick us up and take us to our destination.

Upon arrival that the 'Alhambra Palace' which is a World Heritage site, we managed to get in with no problems (even with the later than planned arrival).  The Alhambra Palace is basically another huge fortress and collection of palaces.  It is an amazing place, and the architecture is beautiful.

Taking time out in the 'Alhambra Palace'

We spent a good few hours exploring the palaces and the beautiful gardens.   We had lunch at the local 'pub' within the Palace grounds - where the waiter enjoyed our attempts to speak Spanish.  Marie almost got left in the grounds, as she had lost her ticket, which she needed to get out!

Another good gift shop was explored and then we headed back in our taxi.

Back at the hotel, it was time for our penultimate Pilates session, which we held on the terrace as the sunset over the mountains.  This was followed by a bit of wine on the terrace too!  Supper was in the hotel again, which was by far the best place to eat in Torrox.

DAY FIVE

We started with a final gorgeous chill-out Pilates and meditation session followed by breakfast.  A local masseur arrived and a couple of people had a massage.  We then spent the remainder of the morning packing our bags and getting ready for our departure.  We just had time for lunch in the square and then Paul arrived to take us to the airport.  Malaga airport has to be one of the nicest airports with some great shops.  So some final presents were bought, before we headed back to a cold, dark and wet Newcastle.

All in all, everyone agreed that they'd had a great time.  We had some good laughs and saw some beautiful sights; and of course, enjoyed some amazing Pilates sessions.  There was no pressure to join in two Pilates sessions a day, you choose. All levels are catered for, so don't worry if you've never done Pilates before.  You just need to bring your yoga mat - everything else will be provided. 

There will be another retreat, heading to exactly the same hotel planned for 9th-13th October 2015. If you would be interested in joining us, then let us know as there are limited spaces. 

Prices from £680 per person based on Half-Board for 4 nights. 
Included:

• Group Transfers (if arriving on the same flight as your retreat host)
• Accommodation at Hotel La Casa, Torrox for 4 nights on a Half-Board basis
• A minimum of 8 Pilates classes across 4 days

Friends and partners often wish to travel and not participate in the activities. Non participating group members are more than welcome and we offer a reduced price for them. Please contact us for full details.
In order to keep costs as low as possible, we do not include your flights as it is cheaper to book low cost flights direct with the airlines concerned, for those departing from Newcastle airport - we will advise which flight to book.

A deposit of just 15% of the retreat cost is payable to secure your place. Minimum numbers are applicable.  Please do not worry if you are travelling on your own, the groups are kept small and you'll soon make friends. 
If you are booking within 12 weeks of departure, full payment is required.
Booking conditions apply once deposit is paid. 

For more information on your instructors visit their website www.vitalitypilatesdurham.co.uk.

*****VERY SPECIAL OFFER, we are pleased to be able to offer you this retreat at the amazing price of £600, for a limited time only - until end February 2015. ****** 
(after Feb it will revert to it's actual price of £680).

We can also offer a monthly savings scheme - so if started saving in Feb 2015 that would be 8 x £75 per month (not including flights, based on the offer price).

Get in touch to book, and take advantage of this amazing price, only 7 spaces available!

LIFE IS FULL OF ADVENTURES!

The stunning architecture at Alhambra Palace

Pilates on the terrace

Anchovies in the square

Side Planking - Nerja Caves

Nerja main street

Sunrise Pilates on the terrace

Nerja sea front

The food was amazing!

Principles of Pilates....and life!

Hello..

It's been a while since I last blooged, and I have been wondering what to write about next.  There are so many exciting things to write about in the fitness and nutrition field, so I thought I would go back to basics - the principles of Pilates.

The 'Principles' are what sets Pilates apart from all other exercise systems, and if adhered to, make Pilates the most effective and efficient training method.  We can also bring the principles into everyday life and into all of our other activities that we do every day.

So what are they? - Depending on what/who you read there are up to 9 principles, Joseph Pilates did not directly write them down, so there is no concrete agreement, but they are basically the following;

Centering - this is bringing the focus to the centre of the body where all movement originates from.  Joseph Pilates called this the 'Powerhouse', or what we now call the 'core' - this is the area that incorporates from the pelvic floor, up through the abdominals, obliques, back and transverse abdominus (the body's natural corset).  All movement flows from the centre out to the extremities, allowing a safer more efficient movement, and strengthening the abdominal area.  No movement should be attempted before the core is properly engaged.

Control - All Pilates exercises are performed with the utmost control (no flinging randomly in our classes!), this helps minimise the risk of injury and creates better results.  All of our exercises come with clear instructions as to which muscles to use (and which ones not to use) - attention to detail is crucial.

Concentration - this is the mind/body connection, bringing awareness to the muscles that are working and attention to the movement that is required.  This is why Pilates can sometimes feel frustrating to beginners, as there are many different instructions to focus on for each movement - it can take years to perfect some Pilates exercises. A good tip is to close your eyes when exercising which allows the brain to focus entirely on the body and brings an awareness to the feelings and sensations.  We often live too much in our heads - thinking, planning, analysing, that we become unaware of the sensations through our body until it's too late.

Precision - this is where we focus on alignment and placement of the body.  Every exercise has a precise movement whilst keeping the body in it's true alignment.  We focus on correct posture and good alignment whilst carrying out the exercise which improves the body's overall movement in everyday life.  No floppy feet or hands - everything is engaged and has a purpose!

Breath - The most important of them all?  Joeseph Pilates said 'Even if you follow no other instructions, learn to breathe correctly'.  In modern life, our breathes are too shallow, Pilates believed that forced exhalation was the key to full inhalation, and that as the oxygen enriches the blood all of the body's cells are awakened.  Every movement in Pilates has a specific breath pattern and timing - effective breathing can help to lengthen the abdomen, broaden the upper back and helps train the correct muscle recruitment for everyday core strength.

In Pilates we practise 'Thoracic breathing', which is the practice of pulling in the abdominal muscles whilst inhaling and exhaling - thus protecting the spine. Also exhaling deeply encourages the deep core muscles to engage.

Flow - All movements should be performed with a flowing movement - there should be no beginning and no end.  Movements are not held static (unlike yoga) and should be a continuous and even flowing movement.

Which is the most important of the above Principles?  They all have a place and are as important as each other.  Try applying them to your everyday life - I'm still to learn the principle of 'control' when presented with a bar of chocolate - but we can't all be perfect!!

Keep practicing....

:)  Jill x

Summer Pilates workout - for on the beaches!!

Hi All

I know that a lot of you are jetting off and are going to be missing your weekly dose of Pilates - well, no excuses to let your practice slip.  Here is a suggested programme for you;

Warm up
Alignment and balances - into tree pose.  Foot activation (press down into bent toes)
Roll downs (x3) into up dog, then down into plank x 3/4 times

Main Phase
Neutral spine - toe taps x 6, hover on last few
Shoulder Bridge - with leg lifts if able, keeping hips stable
The 100 - oh yes - do not forget this one!
Roll ups and downs (from lying position)
Side Plank - both sides, with thread needle if able x3
Torpedo x 5/6
Side kick x 5/6
Oyster x 5/6
Dolphins x 6 (add variations if able)
Table Top - holding longer
Cat Stretch
Dart
Cobra - start off with small extensions then into full if everything feels ok
Do other side from Torpedo
Single Leg circles
Open Leg rocker (with legs wide)

Cool Down
Hamstrings & Sciatic stretch
Gluteal stretch
Hip rolls (knees one way - head the other, arms in T Position)

Whoop - get through all that and we'll be impressed!  Should take you an hour to do the full lot, or break it down to half hour sessions - always do the complete set for warm up and cool down, then choose a couple of exercises out of the main phase.  The above are exercises that we regularly perform in classes, so remember;

Breath, alignment, feet (activated not hanging!), control, precision - think about the target muscles.

Try to practice 2/3 times per week (even if just for 15 mins) - keep up with the great progress that we've already made.

Have a great summer!

J & M xxx

Why every golfer should practice Pilates

Are you or do you know someone who is a golfer?  

Do they practice Pilates?

If not, then they should, here's why;

*Approximately 60% of amateur golfers experience injury playing the game (Horowitz, 1999)

* Half of all professional golfers are forced to retire early due to injury (Metz, 1999)

Common golf injuries are:

Lower back (36%)
Elbows (32%)
Hands & Wrists (21%)
Shoulders (11%)

The reasons for the injuries are wide ranging from general overuse, poor swing mechanics and striking the ground with the club. To swing a golf club correctly requires a complex mix between balance, flexibility, co-ordination, muscular strength, joint mobility and neuromuscular training, the impact upon the ball requires compression forces of approximately 8 times the body weight.The golf swing is all one-sided which puts greater stress on the body and is not great for posture.  Core strength is a key component for golfers to achieve all of this correctly and efficiently - hence why Pilates is perfect for golfers and can help prevent injuries.

Pilates Exercises for Golfers

Pilates is designed to correct muscular imbalances, with it's focus on posture, alignment and technique, as well as core strength it is ideal for golfers. Pilates mat exercises can be used to stretch and strengthen, as well as creating some rotation in the golfers body - integrating the entire body thus correcting any imbalances.  Practising Pilates can create a flow to movement, essential in golf, as well as bringing a mind-body approach to a more conscious functional way of moving - the correct engagement before movement, can make the golf swing become more free and efficient!  Centering in this way can only improve the golfers swing and help them in their everyday life as well as helping keep them injury free, as all strength within the body comes from a strong core.

Key muscles for golfers to focus on

*Gluteals
*Adductors
*Rectus Abdominus
*Latissimus Dorsi
*Obliques
*Quadriceps
*Pectorals
*Hamstrings
*Rotator Cuffs

 3 suggested Pilates exercises for golfers

Shoulder Bridge - excellent for strengthening the gluts and stabilising the hips - both extremely important for golfers.

Single Leg Circles  - great for strengthening the legs, and stretching and strengthening through the hips.

Threadneedle Stretch - stretch through the thoracic spine, increasing mobility and creating some rotation through the mid back.

Improve you game

Golfers who practise Pilates have reported the following benefits;

* Hitting the ball further
* Improved swing
* Fewer injuries

So, what are you waiting for, include some Pilates into your exercise regime and see what benefits you gain...Tiger Woods can't be wrong?!

:)

Food Labelling - What you should look for!

Hi All

Learning how to understand and interpret food labels is an essential tool for anyone keen to improve their nutrition.  Have you ever looked at the label on the back of a food packet and struggled to understand what it actually means?

A survey (BBC News, 2005) found that out of 70 products tested for 570 nutrients only 7% actually matched the stated values, and almost one fifth contained levels outside of the generous 20% margin of error, so remember that although the labels may be helpful, they may also not be that accurate!

'Healthy' Foods

In the last 20 years the media has played a significant role in making us all more aware of the damage that a poor diet can have upon our health.  The food industry, as a result, have modified their marketing strategy to appeal to a population that is becoming more health conscious.  Many terms and phrases are used such as 'low in salt', 'low fat' and 'sugar free' - which is what we've been programmed to understand as 'better' food, but do you know what the legal requirement's are for food to be labeled as such?


'Health' Labels

•  'Light, low, reduced or high' - there are no specific guidelines for these terms, other than they should not mislead.
• 'Reduced or low fat' - must be at least 25% lower in fat than the original, but often calories are maintained by adding other ingredients.
• 'low calorie' - must have lower calories than the original, but at no set level (so it could be 1 or 2 calories lower, and still be labelled 'low calorie').
• 'sugar free' - sugar has not been added, but almost always an artificial sweetner has been used for taste.

E Numbers

Once upon a time it was bad to have an 'E' number in your food, as a result manufacturers now use the technical term for the additives (of which the public are mostly unaware), therefore it is also important to look out for the following when choosing foods;

• sugar
• dextrose
• glucose syrup
• glucose-fructose syrup
• inverted sugar syrup
• high fructose corn starch
• mannitol
• xylitol
• sorbitol
• maltodextrin

All of the above are refined sugars which are mildly addictive and contain empty calories.

When the E numbers are on foods, this is what they mean;

E100s - are colourings
E200s - are mostly preservatives
E300s - are antioxidants, acidity regulators and anti-caking agents
E400s - are emulsifiers, thickeners, stabilisers and geling agents
E900s - are generally waxes, sugars and sweeteners

Monosodium Glutamate (MSG)

This is added to foods as a flavour enhancer, it has been linked to obesity due to it's mildly addictive qualities and the effects that is has on the hypothalamic region of the brain affecting appetite. It's one thing that you definitely don't want to be eating, ironically it can be found in lots of 'diet' products (not good if it actually increases your appetite!).  MSG (E621) is only required by law to be added to the ingredient list if it is added in its pure form, therefore look out for any of the following as these will indicate that it is there;

• yeast extract
• hydrolysed protein
• whey protein isolate
• soy protein isolate
• carrageenan
• most 'natural' flavourings

Recommendations

Things to Avoid

• processed food in general
• fast foods
• confectionary
• soft drinks and cordials
• pre-packaged meals
• refined baked goods (pastries, cakes)
• 'low fat' foods or 'healthy' options
• cheap sausages, burgers or pies

 Do Eat

• organic foods where possible
• use whole, fresh produce
• home baked products - you get to choose the ingredients

 Always read the lables - you never know what's lurking in there.....!!

Why everyone should practice Pilates!

Hi

I have been practising Pilates for quite a few years now, it was only when I stopped doing it that I realised what the benefits of it are.  We often laugh in our classes, that if anyone just happened to look through the window they would think that all we were doing was lifting our legs up and down, and not doing much at all!  But if they looked even closer they would see the pained expressions on our faces and if they came into the room, they would hear the grunts of pain (good pain!) as we engage the deep core muscles.

Practising Pilates is giving your body what it wants, your skeleton wants to be correctly aligned and your muscles want to support the skeleton in it's goal!  All to often in modern life we are bending our bodies into positions that they are not designed to be in - think bent over a computer, lounging on the sofa in front of the tv or driving a car.

Just look at a toddler bending to pick something up - they do it properly, bend from the knees rather than the hips and extend up.  Children have great posture, they haven't been subjected to sitting for hours in one position, slouching in chairs and generally learning bad habits - they still run about, jump and generally do the things that humans are designed to do.

What are our bodies designed to do?  

Looking at our anatomy - we are designed to walk upright (think how many animals have gluteals (butt's) like humans?), we're beautifully designed to run, jump, throw, climb, push and pull heavy objects - all of these things your body is perfectly adapted for to enable it to move in a number of ways.  Think of our big muscle groups;

- the quadriceps designed to hold your pelvis upright whilst contracting to pull the leg forward.
- the hamstrings - opposite of the quads, pulling the leg back
- the gluteals - big muscle group designed to keep body upright and move the leg
- the biceps - strong arm muscles to enable throwing action or lifting action
- all of the big back muscles (trapezius, latissimus dorsi) all designed to hold your spine upright whilst helping the limbs move

How much correct movement do you actually do during your average day?

Probably the average person will do a bit of walking, maybe a bit of lifting (bag or baby), some carrying, perhaps a bit of pushing (the vacuum?), bending to get in the car - not much really, when you think what the body is designed to do.  Also have a think about when you're actually doing this stuff, how much of it is with the body in it's correct alignment?  So think of carrying a heavy bag on one shoulder, carrying a baby on one hip - think about what that's doing to your body, putting extra pressure down one side, pulling the pelvis out of alignment.  So even when we're doing the good stuff - are we actually doing good stuff for our bodies?


Why Pilates?

When you first start practising Pilates you will feel a couple of things;


1. Going to a class will feel like having an anatomy lesson!
2. Your teacher will be obsessed with your alignment (be prepared to be pulled and pushed).
3. What you probably think is good body alignment is actually not!  (If you've never practise any discipline where alignment was important - dance, martial art, a technical sport - then you will probably have no idea when your body is correctly aligned). This will feel very strange at first.
4. There are too many things to remember - pelvic floor engagement, pelvic stability, engaging the transverse abdominus (see what I mean about anatomy?), correct alignment and BREATHE!!  It will feel like learning to drive again, and that's what you are doing - you're learning to drive your body.
5.  The time will fly over - this I promise, you'll be too busy trying to remember all of the above, whilst actually trying to do the exercise that you will forget all about your worries, stresses and the time.  Hence why Pilates is a great mind/body workout.

So give Pilates a go - your body will thank you for it, and soon you'll start feeling the difference - you'll be walking a little taller, thinking about your posture (and therefore improving it - 'where the mind goes the body will follow' - Joseph Pilates) and as a by-product getting some strong core muscles and some serious muscle tone.  The changes are subtle, and it's only when you stop that you realise the benefits.

Let me know the benefits you've experienced through Pilates, your comments are welcome.

xxx

Weight Loss v's Fat Loss

Hi

This is something that I've been meaning to write about for a while and is quite a controversial subject.  Lots of people want to lose weight for various reasons, but most of the time weight loss does not mean fat loss.  You hear lots of people saying that they've lost 10lbs in a week using various diet methods, but at the end of the day what are they actually losing?  Do you know the difference between weight loss and fat loss?

Weight Loss = Total loss of body weight as measured by weighing scales, weight is taken from all over the body including bones, organs, muscles and fat.

Fat Loss = Lowering total body fat, as measured by calipers or body shape.  Healthy goals are around 10 - 15% for a man and 15 - 20% for a woman (depending upon age).

Using only the scales as a measure of success is completely flawed and you are doomed to failure!

Why?

Your body is very complex and has lots of things going on within it - if you use only the scales then you are also including things like the contents of your stomach/intestines/bowel, the amount of water contained within your muscles as well as the amount of fat in your body.

At the end of the day you can chop off your head (it weighs about a stone by the way) and lose weight!

What most of us want to lose is fat not weight.

The below picture shows the difference between fat and muscle. Muscle is much more dense that fat - that is why you can have two people who weigh the same but look totally different.  The same weight in muscle takes up a lot less space that the same weight in fat. Therefore if you're building muscle you'll see very little change on the scales - but people will comment that you look slimmer!



How to lose fat and not muscle.

1. Eat Protein - your body needs protein to build muscle as well as for many of the other nutrients contained within.  The usual recommendation is 1g of protein per every lb of body weight.

2. Include some Weight Training - Pilates is great for this as it uses body weight.  But anything that requires resistance training is great.

3. Don't reduce your calories by too much - not only will this send your body into 'starvation mode' thereby holding onto fat, but it will also reduce your body's ability to build muscle.  A 500 calorie a day deficit is more than enough  - the daily recommended amounts are 2000 per day for a woman and 2500 per day for a man.  (Remember to adjust if you're also exercising, so for example, if you're using up 500 calories a day in exercise - then keep your dietary intake at around 2000 calories)

You should be aiming to lose no more than 2lbs in total weight per week as anything above this is water and body tissue taken from your muscles,bones and organs, not fat!  Rapid weight loss will get you into the rut of yo-yo dieting (sound familiar?) as it is unsustainable and unhealthy - the only thing that you will be losing is pounds from your pocket and not your thighs!

So eat sensibly, cut out the processed food, eat as much organic food as you can, weight train, include a bit of cardio exercise, eat more protein and less starchy carbs - the results will speak for themselves.

For anymore advice then please contact us through our Website or Facebook page. If anyone wants their actual personal Total Daily Energy Expenditure (your individual, actual total daily calorie intake - for your body based upon your lifestyle and other indicators) worked out, then we can include this in our 1-2-1 sessions.