Comfort of your home or office.

I will be with you guiding and motivating

How does it work?

• Initial Consultation to determine your current fitness level and goals • Sign up and arrange mutually convenient times to train via FaceTime or Skype

• Chose Cardio, Strength or Pilates with or without equipment • I may not be with you in person but I am there to correct and position you for best results

January Offer

4 Sessions plus Personalised Weightloss Plan

Value £280

SPECIAL OFFER £99 🥊

#pilatesreformer #mondaymotivation #loseastone #personaltrainer #virtualtrainer #christmasgifts #successwithsandy

New Year New You  

Half Price Offer

1-2-1 Personal Training with an experienced Trainer.  

What’s the deal? 

4 Sessions in Covent Garden 

Weightliss Plan  

Pilates Reformer, Boxing, Strength Training, Core Strength building.  

Limited offer 

Sessions to be completed in January in Covent Garden/Holborn area

Switch on your Brain through exercise.The part of the brain that responds strongly to exercise is the hippocampus.

The benefits of exercise come directly from its ability to reduce insulin resistance, inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.

Reformer Pilates is an impact-free workout that strengthens and relaxes your muscles. In addition, it is also a mindful practice that can improve your brain function.

Concentration focuses on the connection between mind and body, which helps bring out more of the physical and mental benefits of Pilates

Putting your Brain in your Body

Joseph Pilates’ famous quote – “It is the mind that builds the body”

There are plenty of good reasons to be physically active. Big ones include reducing the odds of developing heart disease, stroke, and diabetes.

#mindfulness #wellness #productivitytools

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

Pilates Reformer is easy on your joints 

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

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

 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

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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

​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!

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

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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