Posts in health and fitness
Cut The Crap
Cut The Crap

Cut The Crap!

Eliminating Processed Food from Your Diet will give you more energy, help lose weight and clean out your system.

Start slowly.

1. Supplement your meals with fresh foods.

2. Reduce Sugar and Salt

3. Drink more water.

4. Choose whole grains over processed grains.

5. Read the food label on all packaged foods.

6. Eat whole fruits and vegetables.

7. Avoid or eat minimally processed protein

8. Prepare healthy snacks.

9. Avoid fast foods.

What will happen to you?

• Regulate Blood sugar levels

• Increase fiber helping to flush out toxins and regulate bowel movement!

• Clearer skin, anti ageing from antioxidant intake

• Increased energy

• Healthier immune system

• Weightloss


Processed foods to avoid.

• Breakfast cereals

• Cheese

• Tinned vegetables

• Bread

• Savoury snacks, such as crisps, sausage rolls, pies and pasties.

• Meat products, such as bacon, sausage, ham, salami and paté

• Convenience foods", such as microwave meals or ready meals.

• Cakes and biscuits.

• Sugary, can drinks

• Limit alcohol intake

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Weight loss, health and fitness, Healthy eatingSandy Donnellydetox retreat, Sandy Donnelly, greeneating, accelerate weight loss, healthyeating
Cut The Crap! Eliminating Processed Food from Your Diet will give you more energy, help lose weight and clean out your system. Start slowly. 1. Supplement your meals with fresh foods. 2. Reduce Sugar and Salt 3. Drink more water.

Cut The Crap!

Eliminating Processed Food from Your Diet will give you more energy, help lose weight and clean out your system.

Start slowly.

1. Supplement your meals with fresh foods.

2. Reduce Sugar and Salt

3. Drink more water.

4. Choose whole grains over processed grains.

5. Read the food label on all packaged foods.

6. Eat whole fruits and vegetables.

7. Avoid or eat minimally processed protein

8. Prepare healthy snacks.

9. Avoid fast foods.

What will happen to you?

• Regulate Blood sugar levels

• Increase fiber helping to flush out toxins and regulate bowel movement!

• Clearer skin, anti ageing from antioxidant intake

• Increased energy

• Healthier immune system

• Weightloss


Processed foods to avoid.

• Breakfast cereals

• Cheese

• Tinned vegetables

• Bread

• Savoury snacks, such as crisps, sausage rolls, pies and pasties.

• Meat products, such as bacon, sausage, ham, salami and paté

• Convenience foods", such as microwave meals or ready meals.

• Cakes and biscuits.

• Sugary, can drinks

• Limit alcohol intake

FullSizeRender.jpg
Healthy eating, Weight loss, health and fitnessSandy Donnellygreeneating, Sandy Donnelly, accelerate weight loss, healthyeating, detox retreat
Back Pain Relief
Back Pain Relief
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Lower back pain is one of the leading causes of disability and sick days, costing the UK more than £10 Billion a year.

People with back pain, tend to move less. Blood flow needs to be stimulated and muscles stretched to encourage healing and improve movement. Your spine can misalign due to lack of activity. (If you have a serious medical back problem, seek your Doctors advice)

Pilates is recommended to help ease and prevent back pain. The strong focus on core (deep abdominal) strengthening creates stronger support muscles for the spine. Low back pain is often caused by structural imbalances in the spine. If you are sat at a desk for hours on a daily basis

Our bodies are not made to sit for extended periods of time, but when your office job calls for you to sit at a desk for hours on end, “you tend to hunch forward, your neck protrudes, and there’s eye strain. It’s stress that goes through your whole body.”

Pilates exercises target and switch the deep core muscles on, and builds strength in the support system of the spine.

Book Now

1-2-1 Session 

1 Session £80

Recommended 6 Sessions £360

Covent Garden sandy@dbchealthretreat.com

 

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Pilates Reformer is easy on your joints 

Fitness motivation, Back pain relief, pilates, health and fitnessSandy DonnellyLondon Pilates, Sandy Donnelly, Back pain relief, Pilates
Fitness Health MOT Gift
Fitness Health MOT Gift

What is your current Fitness and Health level?

Can you walk up a flight of stairs without getting breathless?

Hold a plank for more than 45 Seconds?

Touch your toes?

Why age before your time. A few simple non invasive tests can help to determine your fitness/health level and improve your wellbeing.

We offer basic testing and a more advanced assessment, with both options you will receive a personalised report and action plan.

HEALTH IS YOUR WEALTH

BASIC HEALTH MOT £49 (45 MINUTES)

Includes:

Fitness Testing

  • Lower Body - The leg strength assessment evaluates the lower body’s ability to generate maximal force. The hip complex, quadriceps and core muscles all contract in unison to create force. This is important to the Health Fitness Assessment as the ability of the lower body to create force is undeniably important in multiple ways. Lower body strength relates to articulation of motion and the ability to safely balance and maintain equilibrium.

  • Upper Body - Push-Up assessment creates understanding of the upper body’s ability to create force. Body-weight exercise which means that the amount of weight on the joints is safe and generally consistent for testing. Push-Ups also involve compound motion, which means that more than one joint is being utilised, the shoulders, elbows, and wrists.

  • Core Strength - control and endurance of the back and core stabilising muscles of the abdominals.

  • Aerobic Endurance - The 3-Minute Step Test measures your aerobic(cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.

  • Flexibility Test - Sit and Reach. The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain

    Body Mass Index - The body mass index, or BMI, is a calculation used to determine your level of body fat. Generally, if you’re at a healthy weight, your body mass index should fall between 18.5 and 24.9, If your BMI is below 18.5, you could be underweight. On the other hand, a BMI greater than 25.0 is categorised as overweight, while a score above 30 is considered obese.

  • Personalised report and action plan - 3 Days after the assessment.

    ADVANCED HEALTHY MOT £89 (60 MINUTES)

    Includes:

    Fitness Testing and BMI as above

  • Lifestyle Assessment Test- Focus on common health issues and lifestyle. Examining a clients lifestyle becomes imperative in a health-promotion and disease-prevention practice, by examining the strengths and weaknesses of a clients health behaviours.

  • Personalised Report, Action Plan and 4 week fitness program - 3 days after assessment. 4 Week personalised Fitness Plan with email/text support

health and fitness, Fitness motivation, pilatesSandy DonnellyDBC Health Retreatfitness mot, fitness assessment, christmas gift, personalised program
Green Days Diet
Green Days Diet

GREEN DAYS

Sculpt & Shred 30 Day Challenge

Accelerate Weight loss with 2 Green Days to Cleanse your body inside and out.

Wednesday and Mondays for the 30 Days

Breakfast (Choose one)

Green Energy Boosting Juice

Combine

·              1 cup unsweetened almond milk

·               2 cups baby spinach,

·              1 cup frozen blueberries,

·              1 frozen banana,

·             ½  teaspoon spirulina,(If you have it)

·               1 cup ice

Blend until smooth. Serve immediately.

Avocado & Mushroom on toast

·              Teaspoon of Olive Oil

·              Handful of Button Mushrooms

·              1 Clove Garlic

·              ½ ripe Avocado

·              1 Slice of Wholemeal or Rye Toast

 Fry Mushrooms with garlic

Spread Avocado on toast and spread mushrooms over

Season with Salt & Pepper.

Lunch (Choose one)

Courgetti Spaghetti with Pesto

Pesto Sauce

·              200g Tin Butter Beans drained

·              1 Garlic Clove

·              5 cherry Tomatoes

·              1 oz Fresh Basil

·              2Tbsp Lemon Juice

·              Salt & Black Pepper

Courgetti Spaghetti

2 Courgettes Trimmed

METHOD

PESTO – Blend all ingredients with water to a rough paste. Season with Salt and pepper

SPAGHETTI – Peel Courgettes with Julienne peeler or Spiraliser.

In a pan with a teaspoon of Olive oil put spaghetti in and stir until soft, add Pesto serve with cherry tomatoes and Fresh Basil leaves.

Chocolate Protein Smoothie

Combine

·              1/2 Cup Unsweetened Almond Milk

·              1 Cup Baby Spinach (or Frozen)

·              1 Frozen Banana

·              1 Tablespoons unsweetened Cocoa or Cacao

·              ½  Tbsp of Super Greens or Spiralina

·              1 Tablespoons of Vegan Protein Powder

·              ½  Cup of Ice

Blend until Smooth and serve immediately. 

Dinner (Choose one)

Vegetable Soup

·              1 Fist size potatoe

·              1 Garlic Clove

·              ½ Onion

·              1 Carrot

·              1 Parsnip

·              ½ Green Chilli

·              1 Vegetable Stock cube

·              Salt & Black Pepper

Chop Veg and roast in the oven until soft.

Boil pan of water with stock cube

Throw in Veg and simmer

Cauliflower and Brocolli Rice

Seasoning

·              1/2 Onion

·              1 Cup of Mushrooms

·              1 Garlic Clove

·              ¼ Green Chilli

·              Olive Oil

·              ½ Green Pepper

Rice

·              ½ Cauliflower

·              ½ Broccoli

Fry all of the ingredients for seasoning

Blend Brocoli and Cauliflower add to the pan and simmer for 15 minutes.

health and fitnessSandy Donnellygreeneating, healthy choices, successwithsandy