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(cardiovascularfitness 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

Pilates is my Happy Hour

Endless benefits

Pilates can fix you 🙂 through stretching and lengthening, breathing with focus on the core muscles, the body bits which are broken can improve with regular sessions, particularly on the #pilatesreformer


Try it, feel it and see your body change


#pilateslondon #successwithsandy #benefitsofpilates #pilateslovers #backpain

IMG_2538.JPG
Sandy Donnelly
Power Of Pilates

 Benefits are endless.

Ease Back Pain

Strengthen and tone your whole body

Boost Brain Power

Increase Flexibility

Improve Sports Performance

Concentration

SPECIAL OFFER

4

1-2-1 Sessions

Pilates Reformer

Covent Garden

£120

Save £80


Sessions must be taken by 15th Jan 2019

Sandy Donnelly
LIVE LEAN EAT CLEAN

 

Top Clean food essentials

1. EGGS - Nutrient dense and a great Protein source

2. FRUIT & VEG - Leafy greens, root veg and herbs are the foundation of clean eating

3. BEANS - Legumes. Good source of protein and meat alternative

4. FISH - Salmon, Herring, Trout, high in #omega3  #essentialfattyacids

5. GRAINS - Quinoa, Rice, Millet. Dietary fibre, help reduce blood cholesterol

6. STARCHES -  Sweet Potato, Squash, rice- good source of energy, fibre, B vitamins and potassium

7. OILS - Cold presses, organic and unrefined oils

8. SALT - Sea salt & Himalayan salt have a high mineral content. Avoid refined salt.

9. SWEETENERS - Maple Syrup, Stevia and Coconut Nectar are best. Avoid artificial sweeteners

10.  HERBS & SPICES - lots of health benefits and added flavour to foods.

11. NUTS & SEEDS - Raw nuts are full of healthy fats, vitamins and minerals

Avoid Processed foods


#cleaneating #successwithsandy #cleanandlean

IMG_2467.JPG
Sandy Donnelly
Random Acts of Kindness

​Random Acts of Kindness can brighten someone’s day and make our world a better place.

💜 Be Present - Make the effort and visit friends and family. I love my family and friends so much, and try to make the effort on a regular basis.

💜. Wrap someone in a hug- We all love that feeling of someone’s arms around us, to show that you care, or a kind gesture to show you appreciate someone, or simply smile at someone.

💜. Send Peace - to those suffering in war torn countries, especially this time of year. It breaks my heart to think about these innocent families, suffering daily.

💜 Donate food - to the homeless and poor. Supermarkets usually have a box to donate food, and remember not all homeless people are on drugs or alcoholics.


Don’t forget to look after your own health and well-being. Eat well and exercise!


Video Block
Double-click here to add a video by URL or embed code. Learn more

#wellness #peace #fitnessmotivation #howto #investinyourself #foodbank #thanksgiving #helpothers #loveeachother

Video Block
Double-click here to add a video by URL or embed code. Learn more
IMG_2425.JPG
Balance Alcohol with a Healthy Lifestyle

As a Fitness & Health Professional I am often asked do I drink alcohol and eat chocolate,

I certainly do, I am only human and a realist.

My passion is health and well-being  and I also love my social life with family, friends and networking, meeting new people.

I am happy in my fitness gear and equally in heels!

When I devise nutritional programs and fitness plans I work around the clients lifestyle and tailor it to fit around them.

I include sweet treats and a little wine, yes.

You do not have to put your social life on hold to reach your goals.

Your lifestyle habits can have a big impact on the effectiveness of your diet and exercise routine, especially around the festive season, when the invites flood in, in mid November!

You want to look good for the Christmas parties.

A little willpower and self-awareness you can very quickly form new patterns of behaviour that help, not hinder.

I try to avoid social gatherings Sun-Tues 

  • Plan an early morning workout
  • Drink plenty of water
  • Quality over quantity, drink decent beverages and sip...

My Health Retreats are Alcohol free as we detox inside and out.

www.dbchealthretreat.com

 

IMG_2387.JPG
Sandy Donnelly
Swan Dive Yoga Wheel

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

Video Block
Double-click here to add a video by URL or embed code. Learn more
Video Block
Double-click here to add a video by URL or embed code. Learn more
Fitness Motivation

Fitness Motivation

If you are feeling the pressure, avoid reaching for the choccies and do some exercise! 💪🏼 #fitnessmotivation #fitnesssuccess #successwithsandy

FullSizeRender.jpg
FullSizeRender.jpg
Sandy Donnelly
6 Basic Principles of Pilates

·              6 Pilates Principles: 

CenteringConcentrationControlPrecisionBreath, 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.

Sandy Donnelly