Excellent article by Miranda Larbi

Lent is just 40 days. Six weeks isn’t loads but trust me, trying to go plastic-free for over a month is going to be a massive challenge. That means not buying any pre-packaged food, no bottles of fizzy water, no shiny bags of crisps, nuts or biscuits.

It’s a start and an opportunity to see just how much plastic we subconsciously consume every single day. Once you start noticing it, you’ll be horrified.

Lent shouldn’t be about going on a diet masquerading as piety. It’s a season of reflection, of dedicating time to God – and by proxy, our fellow beings. 

No one gives a crap if you eat chocolate or not…but you could choose to eat a chocolate that doesn’t come packaged in plastic (like Pana Chocolate, for example).

Why not take these six weeks to make an active difference – one that will impact animals, people and environments around the world?

We’re currently experiencing a ‘plastic smog’ in our oceans. You don’t have to go to places like West Africa or East Asia to see the impact. When we think about plastic pollution, it’s easy to conjure up images of shantytowns drowning in black plastic sacks or dirty beaches in far-flung developing countries. And while that’s not untrue, the terrifying reality is that we’re seeing the effect of our plastic addiction far closer to home; the Mediterranean Sea is, according to Plastic Pollution Solutions, ‘incredibly impacted’.

Article by Miranda Larbi

Metro Newspaper  

Empowering Plus Size Pilates.

Body Diversity is a workout aimed at overweight individuals to help improve, strength, flexibility and overall wellbeing, experience the transformation

Many people who are overweight or very out of shape struggle to perform weight loss exercises, however, Pilates will help you to build needed strength, toning your core, increasing flexibility and supporting Weightloss.

Details of classes coming soon.

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Downward Dog a stretching and strengthening asana, downward dog provides incredible balance for mind and body.

It also targets your upper and lower body at the same time, so you'll feel it in your hands, arms, shoulders, back, calves, hamstrings and even the arches of your feet

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Are your employees lacking motivation and decreased productivity?

ENERGY IN THE OFFICE

Negativity and low energy is not good for business.

Positive Educational Energetic workshops liven up the workplace and creates a more productive workforce all round.

Looking after your employees Health and Wellbeing by delivering educational, interactive fun workshops on a regular basis will boost energy and business!

Hour of Power

Research has shown that every single business improves when your brain is in a positive state rather than negative, neutral or stressed.

Book your workshop and TURBO BOOST your people

• Energy Slump - Learn about superfoods and try our yummy energy balls

• Wellness Wednesday - 45 Min High Energy Boxing/ Bootcamp style session or Pilates followed by 15 min stretch and relax

• Marvellous Mindfulness - 80% of workers experience stress at work. A program to give employees the tools they need to manage stress and leave smiling.

• Positive Posture Pilates - Learn proper body alignment and posture principles to help alleviate back pain.

• Meatless Monday’s - Meat heavy diets have been linked to cancer, heart disease, inflammatory and autoimmune disease. Learn about alternative delicious protein sources.

​CHAIR POSE Builds strength in your whole body, with focus on legs and core. However, what you may not realize is that there is a tremendous amount of work from large muscles and stabilizers from your feet through the top of your head.

CHAIR POSE TWIST

Strengthens the mid- and low back and increases flexibility throughout the spine. It also tones the internal organs, including the kidneys and digestive organs. This helps with detoxification, which improves your overall health.

So get sitting!

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 SPONDYLO – Greek for spine

OSIS – Pathological condition

•Pathological is something caused by a physical or mental disease

Normal spine has spongy bits in between the discs

Spondy – Discs are abnormal, all dried out – which makes them bulge out, causing nerve pain

Spodylosis also known as Spinal osteoarthritis

Rehabilitation Pilates

Pilates Reformer and Mat

CAUSES

• Age, wear and tear of spinal ligaments and bones

• Weakened and degenerated intervertebral discs

• Spinal cord injury

• Genetic

The most common area affected is that of the lumbar spine and cervical spine.

SYMPTOMS

• Back and neck pain due to nerve compression

• Inflammation

• Numbness and tingling of arms and legs

• Muscle spasms

• Sciatica (low back pain extending down the leg)

DIAGNOSIS

• Your doctor will diagnose spondylosis after reviewing your medical history and performing a physical examination.

• Additional diagnostic tests for spondylosis may be ordered, including

• X-rays MRI CT Scan a study to measure electrical activity of the nerve

TREATMENT

• Depends on the severity of symptoms.

• Medications. - anti-inflammatory, muscle relaxants, anti-depressants and topical applications for relieving your neck and back pain.

• Self-care. Pilates

• Heat and/or ice therapy to lessen the pain.

EXERCISES

Spondylosis is a degenerative process and as such, there is no available treatment for the complete reversal of the condition.

Treatment is aimed at providing relief from the symptoms,

preventing permanent nerve injury and to enable the patient to perform routine daily activities.

• Pilates Your therapist (me) will teach you exercises to strengthen your back and stomach muscles.

Regular walking will also help in relieving chronic back pain.

• Acupuncture

• Chiropractic spinal manipulations

• steroid injection

• Surgery

PILATES BENEFITS

The best reward for me as a Pilates instructor is helping people function again by gaining strength, flexibility and mobility, enabling the body to function within its’ limits without injury.

• Beyond the obvious stabilizing capabilities that Pilates inaugurates, it lengthens your muscles and fascia without creating much instability.

• Teaches full body integration, careful, significant spinal movements in the postural muscles.

• .Pilates movement has such healing qualities, it embodies everything you need to create and maintain uniform development of the muscles, to support your bones

• Pilates is an excellent low-impact exercise for rehabilitation patients that can be programmed to focus on spinal mobility, muscle strengthening, and flexibility, as well as focused directional breathing to promote ribcage mobility.

​Strawberry & Banana Icecream

Blend frozen Strawberries & Bananas together

Easy #vegansweet treat best served immediately

Cyprus Detox Retreat

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The asana flow helps relieve stress from menstrual cramps, lower back pain, and sciatica. #catcowpose Pose increases flexibility of the neck, shoulders, and spine.

The movement also stretches the muscles of the hips, back, abdomen, chest, and lungs. Cyprus Detox Retreat

Get ready for Summer

Introductory offer

Cleanse your body inside and out

If you want to join us in April for a 5 day retreat inbox

From £550pp shared room plus flights

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​Headaches are a common condition that many people suffer on a regular basis.

Before you reach for the pills, try to relieve your headache naturally.​

Several types of headaches exist, with tension headaches being the most common. Cluster headaches are painful and happen in groups or “clusters,” while migraines are a moderate-to-severe type of headache.

Although many medications are targeted at relieving headache symptoms, a number of effective, natural treatments also exist

1. Water

Inadequate hydration may lead you to develop a headache. Water relieves headache symptoms especially if you are dehydrated. 

2. Magnesium 

Very important mineral necessary for countless functions in the body, including blood sugar control and nerve transmission (

Interestingly, magnesium has also been shown to be a safe, effective remedy for headaches.

3. Limit Alcohol

Alcohol is a vasodilator (widens blood vessels) can trigger migraines and cause tension and cluster headaches. Alcohol also acts as a diuretic, causing the body to lose fluid and electrolytes through frequent urination, leading to dehydration. 

4. Get Adequate Sleep

Sleeping less than 6 hours nightly can be detrimental to your health and May cause headaches.

Beware too much sleep can also trigger headaches!

Aim for 7-8 Hours 

5. Avoid foods high in Histamine 

Histamine is a chemical found naturally in the body that plays a role in the immune, digestive and nervous systems, also found in foods like smoked fish, aged cheeses, cured meats. 

6. Essential Oils

Therapeutic benefits used topically and ingested.  Aromaric compounds from a variety of plants. 

Apply peppermint essential oil to the temples to help reduce tension headaches  Lavender oil is highly effective at reducing migraine pain and associated symptoms when applied to the upper lip and inhaled 

7. Vitamin B

Water-soluble micronutrients that play many important roles in the body, contributing to neurotransmitter synthesis and help convert food into energy 

8. Cold Compress

Applying cold or frozen compresses to the neck or head area decreases inflammation, slows nerve conduction and constricts blood vessels, all of which help reduce headache pain  Apply the compress to the back of the neck, head or temples for headache relief.

9. Coenzyme

Coenzyme Q10 (CoQ10) is a substance produced naturally by the body that helps turn food into energy and functions as a powerful antioxidant. 

100 mg of CoQ10 supplements per day can help reduce migraine frequency, severity and length 

10. Yoga & Meditation

Fantastic way to relieve stress, increase flexibility, decrease pain and improve your overall quality of life 

 15. Herbal Remedies 

11. Herbal Remedies

Feverfew an anti inflammatory flowering plant  and butterbur may reduce headache symptoms.

Butterbur root comes from a perennial shrub native to Germany and, like feverfew, has anti-inflammatory effects.

12. Avoid Nitrates and Nitrites

Foods containing nitrates may trigger headaches as they cause expansion of blood vessels. Preservatives added to items like hot dogs, sausages and bacon to keep them fresh by preventing bacterial growth.

LIMIT PROCESSED MEATS  

13. Ginger Tea

Ginger contains many beneficial compounds, including antioxidants and anti-inflammatory substances. 250 mg of ginger powder was as effective as the conventional headache medication sumatriptan at reducing migraine pain, also helps reduce nausea. 

14.Exercise

Regular physical activity can be more effective than relaxation techniques. Inactivity causes headaches.

Raise your heart rate by moving 3/4 times weekly 30-45 minutes. 

Maximise Fat Burning

In addition to diet and exercise, other factors can influence weight and fat loss.

1. HIGH PROTEIN DIET

Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat. Protein can help preserve muscle mass and metabolism during weight loss

Incorporate high-protein foods into your diet daily. Eggs, seafood, white meat, legumes, pulses and dairy, Greek yoghurt, Tofu

SUMMARY

Eating more protein may be associated with a lower risk of belly fat. Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass.

·            40-50% for Weightloss

·            Recommended approx 56 grams per day for the average sedentary man.

·            46 grams per day for the average sedentary woman.

2. GOOD CARBS UNREFINED

Refined grains are stripped of their bran and germ, resulting in a food that’s low in fiber

Reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats.

SUMMARY

•   10-30% for Weightloss

•   Refined carbs are low in fiber and nutrients.

•   Increase hunger and cause spikes and crashes in blood sugar levels.

•   Consuming refined carbs has also been associated with increased belly fat.

3. HEALTHY FATS

Good Fats take a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger

Bad Fats Trans fats increase body and belly fat and waist circumference

Healthy fats from Nuts, seeds, Olive oil, coconut oil, avocados are associated with a lower risk of weight gain.

Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.

SUMMARY

• Recommended 40-70grams

• Approx 30-40% of daily intake

Fat is digested slowly, so eating it can help reduce appetite. A higher intake of healthy fats is associated with a lower risk of weight gain and decreased belly fat.

4. FIBRE

Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer

Fruits, vegetables, legumes, whole grains, nuts and seeds

SUMMARY

•   Approx 20grams

A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss.

5. WATER

Water is number 1 and vital to life. It helps excrete waste through perspiration, and urination. Increases exercise performance reduce sugar-sweetened drinks to increase fat burning

Limit your intake of alcohol

Instead, choose water, or herbal teas

Green tea contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism

SUMMARY

• Drink 2-3 litres of water daily

• Water excretes waste through perspiration and urination

6. STRENGTH TRAINING

Contract your muscles against resistance. It builds muscle mass and increases strength.

Body weight or lifting weights

Reduce Visceral fat, the dangerous fat around tummy

A 12 Week Strength training combined with aerobic exercise is more effective at reducing body fat and belly fat than aerobic exercise alone

SUMMARY

Strength training increases resting energy expenditure and reduces belly fat, especially when combined with aerobic exercise.

·            Use your own body weight or lift weights

·            A 12 Week Strength training program combined with Aerobic exercise will help you lose weight, reduce fat and build muscle

7. CARDIOVASCULAR EXERCISE

Cardio, is defined as any type of exercise that specifically trains the heart and lungs.

Adding cardio is an effective way to enhance fat burning.

aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat

20-40 minutes of cardio 3-4 times weekly is recommended

Running, walking, cycling and swimming

SUMMARY

Studies show that the more aerobic exercise people get, the more belly fat they tend to lose.

·            Cardio helps reduce waist circumference, lower body fat and increase muscle mass.

·            Controls blood sugar and helps reduce Blood Pressure

8. INCREASE SLEEP

Help boost fat burning and prevent weight gain by going to bed earlier, switch off your phone

SUMMARY

 Lack of sleep can contribute to increased appetite and higher risk of obesity Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.

• Stick to a regular sleep schedule and aim for 7 hours

• Limit caffeine

• Minimize your use of electronic devices before bed