Swan Dive on the #yogawheel still trying to get used to it!
It is a great aid to increase your range of movement.
Works the back, abdominals, glutes, hamstrings and inner thighs
#fitatforty #pilatesinstructor #successwithsandy #swandive #healthretreat
Fitness Motivation
If you are feeling the pressure, avoid reaching for the choccies and do some exercise! 💪🏼 #fitnessmotivation #fitnesssuccess #successwithsandy
Healthy Delicious Breakfast Toasts • Apple & Nut Butter • Poached Egg & Spinach • Scrambled Egg & Asparagus • Sautéed Banana, Chia & Nut Butter • Roast Pepper & Feta • Banana & Cacao Nibs • Nut Butter & Chia • Avocado & Pepper’s • Mushroom and Avocado Jan Health Retreat
· 6 Pilates Principles:
Centering, Concentration, Control, Precision, Breath, and Flow.
CENTERING
Physically bringing focus and stability to the centre of the body. We tend to think of the core as our centre. movements originate from the centre of the body, which is located in the pelvis, just bellow the navel (inside).
BREATH · Lateral thoracic
INHALE through the nose, directing the breath into the sides of the ribs (expanding the ribs laterally) EXHALE through the mouth, closing the rib cage down and in.
CONCENTRATION
Concentration is the mental key. Concentration can be thought of as the conscious control of a movement or exercise which concurrently enhances body awareness.
CONTROL
Joe Pilates nicknamed his exercise method Contrology, as in the study of control
When using control and precision in a Pilates exercise, it become less about the intensity or multiple “reps” that you are doing, and more about using proper form to achieve safe, effective results. It really allows you to stay within your body during an exercise and to move with better biomechanics.
PRECISION
Awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts,... Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise
FLOW
Pilates routines are completed through a gentle flow. Grace, ease and fluidity are the intention Joseph Pilates applied to all exercise. Continuous, smooth, and elegant movement as you transition from one pose to another will bring strength and stamina according to this principle.
I am very passionate about Pilates and the numerous benefits.
6 Principles of Pilates
Centring
Concentration,
Control,
Precision
Breath,
Flow
Body conditioning is an exercise system of controlled and systematic movements coupled with focused breathing patterns engaging your body, mind and spirit.
The health benefits of Pilates include: improved flexibility. increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the 'core muscles' of your body) It Eases Back Pain and helps prevent Injuries.
34 Classic Contrology Matwork Exercises, original Pilates poses developed by Joseph Pilates.
THE ROLL UP
THE HUNDRED
THE ROLL OVER WITH LEGS SPREAD (BOTH WAYS)
THE ONE LEG CIRCLE (BOTH WAYS)
ROLLING BACK
THE ONE LEG STRETCH
THE DOUBLE LEG STRETCH
THE SPINE STRETCH
ROCKER WITH OPEN LEGS
THE CORK-SCREW
THE SAW
THE SWAN-DIVE
THE ONE LEG KICK
THE DOUBLE KICK
THE NECK PULL
THE SCISSORS
THE BICYCLE
THE SHOULDER BRIDGE
THE SPINE TWIST
THE JACK KNIFE
THE SIDE KICK
THE TEASER
THE HIP TWIST WITH STRETCHED ARMS
SWIMMING
THE LEG-PULL - FRONT
THE LEG-PULL
THE SIDE KICK KNEELING
THE SIDE BEND
THE BOOMERANG
THE SEAL
THE CRAB
THE ROCKING
THE CONTROL BALANCE
THE PUSH UP
Watch out for full demonstrations of the 34 exercises.
DIET - Get more antioxidants. Your body builds up free radicals over time, and these free radicals can speed up the ageing process. Antioxidants battle these free radicals, though, keeping them in check and even reversing some signs of ageing in the process.
Good sources of antioxidants include berries and other colorful fruit, nuts, dark chocolate, fruit juice, cooked vegetables, and beans.
LIMIT SUGAR - Excess sugar in the body can cause the body to undergo a process called glycation. This process can damage the collagen in your skin. When this happens, your skin becomes less elastic and wrinkles can form more easily.
LIMIT ALCOHOL. A glass of wine every few days should not do too much damage, but consuming alcohol in excess can cause multiple health problems.
INCLUDE HEALTHIER FOODS - In addition to those foods already mentioned, stock up on foods that can provide you with vitamins and minerals your body needs to repair aged, damaged skin.
Eat more zinc-rich oysters. Zinc repairs damaged skin.
Olive oil and avocados contain good fats that can prevent further wrinkling.
Water-based produce, like watermelon and cucumbers, keep the skin hydrated.
Guava is packed with vitamin C and can help restore collagen levels.
Sweet potatoes contain beta-carotene, which can fight against dry skin and improve your cell-turnover rate.
Women should also eat more legumes, soy, red clover tea, and ground flaxseeds. All of these are good sources of phytoestrogens, which can fight against drooping skin.
Eat less white rice and white bread, substitute brown rice and whole grain bread.
FIBRE PROVIDER
Your metabolism slows around age 40, eating fewer calories can boost health. But you should also make sure you get adequate fibre and fluids.
"We want to make sure the calories that are decreasing come from things like sweets, but we keep those high-fibre foods in the diet, and we also make sure we meet our fluid needs. Ensure our daily eating plan is packed full of nutrient-dense food, like lean protein, fruits and vegetables and low-fat dairy and whole grains.
Optimise your Fitness after 40
Your lifestyle can be instrumental in slowing down (or speeding up) the hands of time.
Aging is more of a mindset than something that's set in stone.
Workout Smarter Not Harder
You are never too old to get fit and boost your health
Reduce fat, build lean muscle and dominate the second half of your life
Often we need to kick start Weight Loss, you may have changed your eating habits and incorporate a regular fitness program, but find the pounds aren’t shifting, Don’t give up. Making a few changes will help accelerate Weight Loss Losing weight and getting a “summer body” is usually on the mind of many Britons.
STRENGTH TRAINING - Every pound of muscle burns roughly six calories per day at rest, That’s about three times as many calories as a pound of fat, which burns roughly two calories per day. After a strength-training session, your metabolism stays elevated through a process called excess post exercise oxygen consumption (EPOC) More commonly know as the (After Burn Effect)
As we age, we lose muscle mass, so strength training is essential for maintaining it—and a healthy metabolism.
Research shows that starting as early as age 30, the body begins to slowly lose muscle mass, with women losing up to 15 percent of their total-body muscle per decade by age 50. Apart from declines in strength, that declining muscle mass comes with a declining metabolism, This decline in metabolic rate is actually one driving factor of the weight that women generally tend to put on after we naturally hit our peak muscle levels in our 20s,
However, through a targeted TOTAL BODY STRENGTH TRAINING Program it’s possible to not only prevent muscle loss, but actually increase your muscle mass (and keep your metabolism up) and shift those stubborn pounds throughout your life.
SNACK MORE - Eating little and often. Snacking is a good way for keeping the metabolism fired up and for losing weight .
Snack on healthy foods such as almonds and Brazil nuts, seeds, citrus fruits, apples and peanut butter
EAT MORE WATER BASED FOODS - Cucumbers, Tomato, Lettuce, Soups and Fruit will help maximise results. These foods are significantly lower in calories and fat.
EAT BEFORE EATING - If you eat a small meal or snacks beforehand, you will be less likely to over indulge at your main meal, helping to curb the appetite.
EAT FIBRE RICH FOODS - fibre rich foods, help you fill up quicker so you end up eating less of the calorie dense foods. Eat them first.
DRINK MORE WATER - Depend on water to quench your thirst and stay hydrated. Also chose water to drink before your meals and throughout.
AVOID PROCESSED FOODS - Calorie dense and hidden with sugars and fats and contain artificial ingredients, are usually stored as fat in the body. Processed foods are bad. They are a major contributor to obesity and illness around the world.
EXERCISE MORE - Incorporate exercise to increase heart rate. Heart rate increases during exercise. The harder you exercise, the more your heart rate will increase. When you work out in your fat-burning heart rate zone, the idea is that your body taps into fat stores for energy instead of using basic sugars and carbohydrates. add 45-60 min exercise 3-5 times per week. Fast walking, jogging, cycling swimming or try a fitness class.
Accelerate Weight loss with 2 Green Days to Cleanse your body inside and out.
Wednesday and Mondays for the 30 Days
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.
· 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.
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.
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.
· 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
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.
Another Lush & Healthy Recipe Mint Avocado Bites
