Physalis Fruit

One cup of physalis contains more than 50% of your daily value (DV) of vitamin C.

Vitamin C acts as an antioxidant to protect your body against free radical damage and boost your immune system. It also plays a role in collagen formation, which promotes wound healing. Additionally, vitamin C enhances other nutrients. It helps your body absorb iron and make other antioxidants, such as vitamin E. It helps your body absorb iron and make other antioxidants, such as vitamin E.

#physalis #vitamins #healthyfoods #sandydonnelly #dbchealthretreat #pilatesretreat

Tight Hips

Stretch them!

1️⃣ Lunge stretch

A good way to get deep into the hip flexors

2️⃣Hamstring - This stretch can help relieve tight hamstrings and hip flexors. It can also help improve balance and concentration.

3️⃣Pigeon pose

A deep stretch that loosens the hip flexors, outer hips, and glutes

4️⃣ Hip Rotators

Stretches the glutes and the piriformis

The glutes are attached to the tailbone, and walking or running can cause them to pull on it

#tighthips #hipstretch #sandydonnelly #pilatesworkout #stretch #dbchealthretreat #loosenup #hiprelease

Join our next Pilates and Hiking retreat in Lanzarote

Gift yourself to some Selfcare

29 April - 3 May 2025

Private room £880

Shared room £680

Bring a friend £1000

Inclusive of detoxing nutritious meals, fresh juices

Pilates around the pool beautiful coastal hikes around the island.

Deposit £250

See more

https://www.dbchealthretreat.com/lanzarote-canary-island-wellness-retreats

#sandydonnelly #affordableretreat #lanzaroteretreat #dbchealthretreat #healthretreat. #pilatesretreat #hikingretreat #retreat2025

Pilates Set Up

Terms we use to set up our exercises to maximise workouts safely.

1️⃣ Lift through the crown of your head

‼️ means lengthening the spine by thinking of the crown of your head following a straight line from your tailbone. This technique helps to correct alignment and reduce neck strain‼️

2️⃣ Roll shoulders back and down

‼️ means to actively engage the muscles in your upper back to gently draw your shoulder blades towards your spine, effectively creating a more open posture by lowering your shoulders away from your ears and preventing a hunched position‼️

3️⃣ Pull belly button towards the spine

‼️ means engaging your deep abdominal muscles, specifically the transverse abdominis, to create a stable core by drawing your belly button slightly inwards, essentially acting like a corset to support your spine; it's a cue to activate your core muscles without excessively tensing your stomach muscles‼️

4️⃣ Tilt the pelvis

‼️ means positioning your pelvis so that your hip points and pubic bone are in the same plane. This position helps to support your spine and hips, and allows for a wider range of movement

Having a great employee on your team is a privilege for your company.

Members of your team deserve recognition for the long hours and invaluable input they contribute to make your company thrive.

Stress at work can have many negative effects on your mental and physical health which can affect your performance.

Burnout is a serious matter and can lead to more serious health problems.

Nominate an employee to join our upcoming January Retreat

Restore mental clarity and Practice self-care

• Balance their mind

• Restore overall wellbeing

• Increase their resilience

• Learn stress management techniques

• Practice Pilates and meditation

Gift your employee or yourself and kickstart 2025 and learn healthy habits and strategies.

Participants can leave with a clearer sense of priorities and boundaries creating an improved Work/Life Balance.

DBC Health Retreats goal is to optimise the health of those who work in pressured roles with long hours.

VPCOK is the brand 😂

Ginger & Apple Shot

Benefits

• Powerful anti-inflammatory and antioxidant properties ·

• May soothe nausea and digestive issues ·

• Benefit immune health

Masticating juicers produce thicker juice with less foam and more nutrients. They also reduce waste.

#vpcok #ginger #shot #retreat #sandydonnelly #fiftyandfabulous #fitat50 #dbchealthretreat #dbchealth

#masticating

🌱Parsnip & Leak Soup🌱

Easy and quick to make, very tasty.

Benefits of Leeks

• Great source of vitamins and minerals.

• High in vitamin K, which is important for blood clotting and bone health.

• Vitamins A and C, which are important for a healthy immune system and skin. Leeks are also a good source of folate, a B-vitamin that’s essential for cell growth and development.

In addition to vitamins and minerals, leeks are also high in fibre. This can help to keep your digestive system healthy and may reduce the risk of constipation, heart disease, and certain types of cancer. The high fibre content of leeks may also help to regulate blood sugar levels, making them a good choice for people with diabetes.

Parsnips

• Great source of fibre

• Good source of vitamins and minerals, including vitamin C, vitamin K, and potassium.

#parsnip #leek #soupideas #dbchealthretreat #sandydonnelly #fitat50 #fiftyandfabulous #healthydiet #parsnipsoup #leeksoup

Healthy green juice

Easy to make, full of nutrients.

• Green apple

• Spinach

• Cucumber

• Ginger

• Lime

Juice in a slow juicer and enjoy

🍏 BENEFITS 🍏

🍏Green juice contains nutrients.

🍏Green juice can function as a prebiotic.

🍏Green juice can help heal the body.

🍏Green juice promotes hydration.

🍏Green juice supports the immune system.

🍏Green juice alkalizes the body.

Drink juice on our Retreats.

#healthretreat #dbchealthretreat #juiceretreat #greenjuice #sandydonnelly #over50influencer #50andfit

Individually tailored, programmes to improve employee wellbeing

Our employee health assessments are designed to give people a better understanding of their health, wellbeing and risks.

Assessments include checks and discussions on the day, for both physical and mental health, plus ongoing support.

Boost wellbeing, motivation and productivity of your workforce.

Challenge to Change Self Improvement Workshops

Catalyse Change and Growth in the Workplace and Home

We are excited to tour Londons finest private member clubs offering a 60 minute transformational workshop, providing valuable content around mindset, energy and overall wellbeing.

Fresh Juice and natural energy balls served.

We focus on lifestyle behaviours
* Support individuals to adopt healthier choices
* Use preventive health services
* Take responsibility for your own health
* Focus on achieving good mental health
* Improved diet and increased activity
* Live a healthy and fulfilling life
A healthy positive mind keeps you focused and engaged on your professional goals and ambitions.

“Identify and Modify unhealthy patterns of behaviour that impact your health and life”