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.

1. THE ROLL UP

2. THE HUNDRED

3. THE ROLL OVER WITH LEGS SPREAD (BOTH WAYS)

4. THE ONE LEG CIRCLE (BOTH WAYS)

5. ROLLING BACK

6. THE ONE LEG STRETCH

7. THE DOUBLE LEG STRETCH

8. THE SPINE STRETCH

9. ROCKER WITH OPEN LEGS

10. THE CORK-SCREW

11. THE SAW

12. THE SWAN-DIVE

13. THE ONE LEG KICK

14. THE DOUBLE KICK

15. THE NECK PULL

16. THE SCISSORS

17. THE BICYCLE

1. THE SHOULDER BRIDGE

2. THE SPINE TWIST

3. THE JACK KNIFE

4. THE SIDE KICK

5. THE TEASER

6. THE HIP TWIST WITH STRETCHED ARMS

7. SWIMMING

8. THE LEG-PULL - FRONT

9. THE LEG-PULL

10. THE SIDE KICK KNEELING

11. THE SIDE BEND

12. THE BOOMERANG

13. THE SEAL

14. THE CRAB

15. THE ROCKING

16. THE CONTROL BALANCE

17. 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.

1. 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.

2. 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

3. EAT MORE WATER BASED FOODS - Cucumbers, Tomato, Lettuce, Soups and Fruit will help maximise results. These foods are significantly lower in calories and fat.

4. 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.

5. 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.

6. DRINK MORE WATER - Depend on water to quench your thirst and stay hydrated. Also chose water to drink before your meals and throughout.

7. 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.

8. 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.

GREEN DAYS

Sculpt & Shred 30 Day Challenge

Accelerate Weight loss with 2 Green Days to Cleanse your body inside and out.

Wednesday and Mondays for the 30 Days

Breakfast (Choose one)

Green Energy Boosting Juice

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.

Avocado & Mushroom on toast

·              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.

Lunch (Choose one)

Courgetti Spaghetti with Pesto

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.

Chocolate Protein Smoothie

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. 

Dinner (Choose one)

Vegetable Soup

·              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

Cauliflower and Brocolli Rice

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

• BASE       

•  Raw Almonds 1 Cup
• Dates 1 Cup
• Cacao 1 Tbsp

• FILLING

• Avocado
•  3 tbsp Coconut oil
•  3 tbsp Maple Syrup
• 5 Drops Peppermint
•  1/2 tsp Vanilla
•  1 Banana 🍌

• TOPPING

• 2 Tbsp Maple Syrup •
• 3 Tbsp Coconut Oil
• 2 Tbsp Cacao

• WHAT NOW.

• Blend Base ingredients and pat into square baking tray lined with baking paper
• Blend the filling ingredients and smooth over the base
• Freeze while you prepare the topping.
• Mix Choccie top ingredients and spread evenly
• Freeze bars until firm Serve at room temperature Lush & Healthy #healthydeserts #lushandhealthy #successwithsandy #ditchthesugarbitch #platinumprofiles #glutenfreevegan #vegandesserts #vegetarian #sweettreats #loseweightfast #saudihealth #saudifitness #dubaifitfam #dubaihealthyliving

Yummy Healthy Dessert Choccie Mousse Packed with nutrients and healthy fats, the silky, smooth texture will have you begging for more! Ingredients:

•1 ripe avocado

 • 1 ripe banana🍌

• 3 tbsp coconut oil

 • 4 tbsp raw cacao •

Pinch of sea salt

• 100ml almond milk, coconut milk or rice milk

• handful frozen raspberries

Method

Blend all ingredients in a mixer for a smooth texture. Use less milk for a thicker Mousse. Refrigerate and serve.