Approx 21,000 Black Cab drivers in London. 65% are 21-40 years of age. 70% work for more than 8hours daily. The health of our Cabbies, is suffering, due to long periods driving around London

Pilates Reformer

• Increase Muscular Endurance & Core Strength 
• Increase Flexibility 
• Reduced Body Fat
• Improve Posture.
• Alleviate back pain 

Ambiguous long working hours seated, poor diet and physical health including back problems significantly influence overall health and well-being of our cabbies, which can lead to absenteeism and entire health effected long term.

A regular fitness program including Pilates, cardio and strength combined with a healthy diet will help improve the quality of our drivers.​

​Covent Garden based Personal Trainer

Sandy Donnelly is offering a 4 Week package to help our drivers improve their health and lose a few pounds!

Package 1 - £250

• 4 Week Personalised Meal Plan
• 4 Pilates Reformer Sessions
• 4 Cardio/Strength Sessions
• Full support, motivation and guidance 

Package 2 - £99

• 4 Pilates Reformer Sessions or Cardio/Strength 
• Full support, motivation and guidance

6 Min Chest Exercises Sandy

6 Exercises - 30 Secs Repeat

1️⃣ Lateral Flye

2️⃣ Frontal Flye

3️⃣ Pec Dec

4️⃣ Flye

5️⃣ Chest Press

6️⃣ Chest Press Twist

Full version

https://youtu.be/yW6yefogyo4

#successwithsandy #sundayvibes #chestworkout #pecdeck #dumbellworkout #6minworkout #fitatforty

6 Exercise- 30Secs each and Repeat 💪🏼 1. PLANK - Bum up, Back, Down & Forward

2. OBLIQUE PLANK - Drop hops toward floor, working from waist.

3. LEG DROP - Support Back with elbows.

4. PLANK BEND- Keep knees lifted as you bend legs to Plank

5. SIDE PLANK - Drop hips and reach over head

6. SIDE PLANK - Other side.

Rest for 1-2 Mins and repeat

#abworkout #6minuteabs #fitatforty #saturdayvibes #plankworkout

Roast Red Pepper

Blend

🥣200 gr./ 7 oz. chickpeas from a can, drained

🥣 1tbs. olive oil

🥣1 garlic clove

🥣1 tbs. tahini

🥣1 tsp. lemon juice

Water to make the consistency more liquid

Spoon into a plate and top with chopped peppers and crushed garlic

CHICKPEAS  are an excellent source of vegan, leguminous PROTEIN

25kcals per 100g serving

Total Fat 1.4g2%

Saturated Fat 0.2g1%

Polyunsaturated Fat 0.5g

Monounsaturated Fat 0.6g

Sodium 57mg2%

Potassium 34mg1%

Carbohydrates 2.1g1%

Dietary Fiber 0.9g4%

Protein 1.2g

#successwithsandy #healthysnacks #healthyhummus #vegansnacks #chickpeas #proteinsnacks

Changing what you eat plus exercises can help you burn belly fat.

Change what you eat and incorporate exercise to help lose belly fat.

1. Good Carbs

Avoid refined Carbs and simple sugars, which have a tendency to be poorly absorbed in your intestines and rapidly fermented, leading to gas and bloating. Reduce processed foods with added sugars. Excess salt can also cause bloating due to increased water retention.  

2. Protein

Protein increases muscle mass and speeds up your metabolism. A higher-protein diet increases thermogenesis, which means you burn more calories. Further, eating protein leads to an increased feeling of satisfaction.

3.  Fiber

Helps regulate the body’s use of sugar as it slowly passes through the digestive system.  Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. 

Fat Burning Exercises.

1. Incline Running 

Treadmill or outdoor hill running/walking burns more calories than running on a flat surface, and builds muscle at the same time. 

2. HIIT (High-Intensity Interval Training)

Rather than a long and low-intensity cardio workout, try the HIIT method of cardio: intense, fast-paced intervals that leave you completely exhausted after only a 20- to 30-minute session. This form of cardio training increases the afterburn effect, allowing your body to continue burning calories long after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work different muscle groups—such as squats, push-ups and kettlebell swings.

3. Side Planks

Toning your abs when trying to lose belly fat is crucial as well. To make a traditional plank routine more challenging, add in side planks. Roll onto your left forearm and stack your right foot on top of your left. Hold this position for 60 seconds, then switch sides. Having only two points of contact rather than four works your core harder and challenges your obliques as well.

DRINK MORE WATER 

You’re going to love this easy tasty Roast Cauliflower Bites

🥦INGREDIENTS🥬

• Large Cauliflower

• 2 tbsp tahini

• 2 tbsp lemon juice

• 2 tsp water

• 1/2 tsp cumin powder, paprika, dried oregano, garlic powder

•1/4 tsp turmeric powder

• Salt & Pepper

🥕METHOD🌶

Preheat the oven to 350ºF or 180ºC.

1. Mix all the ingredients in a bowl

2. Trim base of the cauliflower

3. Rub marinade over the cauliflower, place on a lined baking sheet and bake for 50-60 minutes or until golden brown.

4. Optional Top with some chopped fresh parsley and almond flakes

#easyvegetarian #vegantreats #cauliflowerbites #successwithsandy #healthysnacks

Belly fat is Bad fat!

A waist circumference of more than 40 inches (men) 35 inches for women, means you are at a higher risk for heart disease, cancer and dementia.

Visceral fat, it is stored mostly inside the abdominal cavity, where it wraps around the internal organs, including the heart. ❤️, liver, pancreas and kidneys.

Causes damage to blood vessel linings, belly fat is a metabolically active tissue that secretes harmful inflammatory substances that can contribute to a variety of health problems.

People with an apple 🍏body shape are far more likely to die of heart attacks than those with a pear shape🍐

How to lose belly fat

Read more

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

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

Live Personal Trainer Anytime Any Place

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 9️⃣9️⃣

4 Sessions plus Personalised Weightloss Plan

Value £280 🥊SPECIAL OFFER £99 🥊

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