SoSpa News this week .We are back from Ireland and I have been investigating the healthy ready meal companies over there.
Good clean food on the move is still scarce to find.
We already have our fleet of healthy fast food units going out this season on festivals and sporting events and this is growing every year but
we are currently working on clean ready meal packages and will have this ready soon. We have been on this for two years now and collecting daily data for the best packages to offer.
Its the So lean and Clean online weight loss plan 3rd Birthday !
Thank you to our members for their support and commitment. Celebration offer of the Perfect 10 DVD 7 x 10 minute HIIT workouts for £9.99 plus p&p with 7 days access to the online plan free.
Try the free cool down Yoga video on the right.
Attending all the running sporting events links me to our new running group
Well done to this months new runners out on this evenings run,doing fab after 6 weeks, already completing a full 6km without stopping!
If you are thinking of taking up running with us or improving your running ability then join us on Monday and or Wednesday 6pm evenings. £36 for four sessions
SoRunForFun meet every at Muckley Corner Lichfield. For more details contact us.
London Marathon coming up , here is some more info below for those inspired
Or for any other Fitness needs
see the link here
On countdown for the 3rd June SoSpa Fitness and Fun holiday .
This month is all about purchasing new equipment and focusing on planning the best break for each individual . Attention to detail .
Join us Feel Fit, Look Fab this summer. A sample itinerary is on the right.
12 GOLDEN RULES FOR NEW RUNNERS
HAVE A GOAL Know and own your goal . If you think its straight in for a marathon training plan great ! But don’t take on someone else’s goal here in the early days. You will love it and reap rewards if you make the training achievable for the time you can devote to it.
Imagine what you are wearing , who you are with , what benefits you will feel when reaching that goal. Visualisation is a proven success tool.
Choose a mantra.
When I first started running mine was relax and breathe or horse and jockey
(The jockey being the upper body relaxed in posture whilst the horse has the strength and power.)
Repeat and focus on breathing like you would during meditation .Calm the breath , relax the muscles and focus the mind…
Follow a structured plan.
Its easy to lose heart just continuous training and not seeing progress, it can feel a chore same run,same tempo. Get a good plan that,shakes your tempo training. Intervals, sprints, hills, different routes.
Hold your speed back a little until you have your base training in the bag . A pound please for every beginner who goes out running off plan and feels FABULOUS , runs longer , faster, harder terrain on the fourth run and then finds a niggle in the knee.
So what should the increase be ?
A beginner runner should increase 10 per cent EITHER SPEED OR DISTANCE.
Ie; if you run 5 miles increase by 0.5 the next week. You are in it for a lifestyle change and if you train right you have more potential of breaking PB’S in long term on a grandeur scale .
EAT! If you don’t put fuel in your engine, it won’t go.
If weight loss is your agenda , you still must eat. And NOBODY here ever said don’t eat carbs.
Carbs are your friend so make sure you cut out the white to eat right . Porridge oats, sweet potatoes, root veg, brown rice, spelt bread Bananas, fruits.
For short beginner runs the isotonic drinks are not necessary, these come in after 1 hour runs and the homemade type are the very best.
DON’T forget that water bottle and always good to have some loose change in case you haven’t timed your eating right and need a supermarket dash.
Post workout . Aim to eat both carbs and protein within 30 minutes of finishing the workout to top up the glycogen stores . Handful of almonds and a banana is good , or a natural yoghurt and spoonful of seeds and oats .
If its a longer run then aim to eat a larger meal within a couple of hours after that .
Post Run Recovery
Keep the legs moving when you finish , don’t stop immediately , the blood may pool in the legs and create a fainting feeling or dizziness, cool down by keeping walking or gentle jog.
Its important to stretch the body after workouts , to prevent injury , hold each major muscle stretch for 30 seconds
Don’t forget to allow the muscles to repair by rest . As you become a more experienced runner you can increase the days if you wish but still try to get two days recovery in or you may find your target plateau’s and there is research to show that too much can reverse any benefits in health and weight loss.
IF IT FEELS GOOD DO IT !!
Running is a huge asset to have in the fitness tool bag .
A great stress buster
Has a great social scene, travelling to fun events all around the world.
All the family can run together if they have the ability.
During the course we cover the following
*Technique and equipment
*Common injuries and why
*Programming and exercise to prevent injury
*Picking up the distance
*Speed Interval sessions
*Q and A how is the training going
*A 5/10k Fun Run
Come and join the fun.
Follow us on Twitter
Well It seems there is a huge shift in many people’s lives at the moment.
It is quite amazing how many changes are occurring.
Re-locations to different countries, house moves, job changes,long term relationships ending, early retirements.
As I work closely with many people I see vividly energy changes.
Did you see it ? The eclipse?
I have been totally drained, sore shoulders , everything that the ‘experts ‘ say is happening during the lead up to the eclipse I have felt, yesterday morning I couldn’t breathe .
As if in a vice, when I stretched my arms out to simulate a chest press it was as if I was pushing a wall away .
Quite an unbelievable feeling .
So apparently now if you believe the ‘mumbo jumbo’ we are about to re set buttons, make the changes that have been holding us back , move to new levels , feel more powerful, release and energy.
Can’t be bad can it ? Whether we/you believe or not, that is not the point .. BUT its a great mindset to move into the weekend and Im going to grab it with both hands .. are you coming?
So Lean and Clean has also been very busy online, there has certainly been a lot of clients clearing up their diets over the last couple of months and getting fantastic results.
Some of the ladies can’t believe that they can lose the belly fat and look as slim as there twenties, after all the fat inevitably goes on with age doesn’t it?
The answer is absolutely not!
Small changes to a routine can create amazing results .
This post was by one of the ladies after her first 21 days.
“Morning ladies, I had a session and got weighed . Another 2lb off !!. That’s half a stone in just 4 weeks !! Thanks Gail for support and encouragement . Keep going everyone if I can then anyone can . Xxx
Join us for the next 21 Online So Lean & Clean .
Starts Monday and enjoy a COSMIC change,the above benefits plus loads more!
Lets get ready to re-set our health goals.
Is it time for a change for you? Below is a list of 10 things that life is too short to tolerate.
“Life is a ticket to the greatest show on earth.”
(Martin H. Fisher physician)
An unhealthy body. – Your health is your life. Don’t let it go. Eat right, exercise and get physical check-ups when you feel low or as a prevention.
Inaction. – Either you’re going to take action and seize new opportunities or someone else will. You can’t change anything or make any sort of progress by sitting back and thinking about it.
Being unprepared. – Life is unpredictable. Expect the unexpected. And there’s a big difference between being scared and being prepared.
Doing the same exact thing over and over again. – You are the sum of your life experiences. The more you experience, the more interesting your life story gets. As we age these can be habits that become hard to break, keep putting yourself gently out of your comfort zone.
Fear of change. – Life is change. Every day is different.
Every day is a new beginning and a new ending.
Embrace it and make the best of it.
A work environment or career field you hate. – Don’t settle for a career if you are bored or hate it,think you can do better or think you will let people down if they realise you are not ambitious. Keep searching. Eventually you will find work you love to do.
If you catch yourself working hard and loving every minute of it, don’t stop. You’re on to something big. Because hard work isn’t hard when you concentrate on your passions.
Your own negativity. – Be aware of your mental self-talk.
We all talk silently to ourselves in our heads, but we aren’t always conscious of what we’re saying or how it’s affecting us.
Start listening to your thoughts. If you hear negative thoughts, stop and replace them with positive thoughts.
Unnecessary miscommunication. – Say what you mean. Mean what you say. Speak clearly. Ask questions. Clarify things until you understand them.
People who bring you down. – Relationships should help you, not hurt you.
Friends,partners may be the one thing sapping your energy and holding you back from happiness.
Spend time with happy, positive people, and who listen when having asked your advice for the ‘nth’ time make a positive change.
All work and no play. – Enjoy yourself and have a little fun while you can.
If you’re smiling, you’re doing something right.
PS. Its International Day of Happiness.
Are you HAPPY?
Have a Happy and Healthy week
- 2 cups chopped onions
- 2 cups chopped carrots
- 4 cloves garlic, minced
- 2 teaspoons coconut oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground pepper
- 6 cups vegetable broth or reduced-sodium chicken broth
- 2 cups water
- 3 cups chopped cauliflower
- 1 3/4 cups lentils
- 1 28-ounce can diced tomatoes
- 2 tablespoons tomato paste
- 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
- 1/2 cup chopped fresh cilantro
- 2 tablespoons lemon juice
- Combine onions, carrots, garlic, oil, cumin, coriander, turmeric, cinnamon and pepper in a 5- to 6-quart slow cooker. Add broth, water, cauliflower, lentils, tomatoes and tomato paste and stir until well combined.
- Cover and cook until the lentils are tender, 4 to 5 hours on High or 8 to 10 hours on Low.
- During the last 30 minutes of cooking, stir in spinach. Just before serving, stir in cilantro and lemon juice.
TIPS & NOTES
- Make Ahead Tip: Stir in spinach (Step 3), cover and refrigerate for up to 3 days or freeze for up to 6 months. Stir in cilantro and lemon juice just before serving. Equipment: 5- to 6-quart slow cooker
Hi sorry it has taken so long to update my website but things have been so hectic this year!
Since last updating this in February I have been so busy with Personal training at my studio. Teaching many small group Yoga sessions and my growing HIIT training class Gforce 10 . Which now also is held at Gail Abbey Fitness at Muckley Corner.
The So Lean And Clean Online club has been busy too and members hitting big numbers in the weight loss ,Three and four stones targets. People who have been through just once have e mailed me too saying that since leaving they are still losing weight and loving the ‘clean eating ‘ lifestyle change they have learned from SLAC.
In June I was in Lindos Rhodes for two weeks on one of my SoSpa Fitness Holiday breaks with clients, we had an amazing time as always and I am just in the process of putting together new dates for 2014.
At present I am working on a new SoSpa website that will offer a membership and discounts from SoSpa and local businesses.
There are new plans too for So lean And Clean Live meetings where general public can attend a weekly meeting and receive help adjusting to the SLAC lifestyle.
Yoga will be taking a new twist and I have some exciting autumn plans to reveal soon. Keep watching ! x
It is becoming more widely known that there is only one way to lose weight and KEEP the weight OFF. that is to cut the processed and refined foodsAnd reduce portion size , the volume of food we eat and ditch trashy sugar drinks , those in disguise as ‘healthy ‘ and reduce alcohol intake .
Help fresh food what do I do with it?
On starting my So Lean and Clean Far Loss plan. One of the first questions when I give out the shopping list of fresh foods is how can I make it exciting and tasty?
Bearing in mind that all fresh herbs. Garlic .Selected oils and over …. Fresh foods are on the plan this has been a huge eye opened to how much actual thought we do put into preparing our foods. Again part of this is because of the fast busy lives we all have and also because we have got away from using fresh ingredients on a regular basis.
One of the reasons we are becoming an overweight society is that we are overloading our systems with processed foods. Cereals, sandwiches and ready meals are stressing our bodies and we need to stop and return to fresh.
After eating clean food for many years I taste all the different flavours in vegetables but for some it is all too bland just to look at a chicken breast on a plate and consider this satisfying their palate . So the first question is always what sauce can I put on it.
Again we are so fortunate to have all the labour and time saving appliances that cooking couldn’t be more simple or quick. However for some and that is me included after being in the catering and event industry in my former life it is a chore So again the reeducation of healthy eating has to be gradual and not take too much time or we will abandon it.
I prefer to batch cook in advance and freeze where possible or the days catch up and there is nothing in…
So really it is about planning in a big way. Here are my tips for transformation from processed to REAL food
1) take yourself of around the supermarket and check out the fresh foods available . The variety of veg, different cuts of meat. List fresh spices, combinations of herbs. Check no additives to anything so called ‘fresh’ but is in a pack or box. Once you have had a look you can just repeat order on the Internet.
2) take an afternoon to prepare several foods one sauce often fits all
Especially a tomato based one . You can prepare base ingredients and split to make a mediterranean sauce/ chilli/ curry.
3) As with everything the more you practice the better and faster you will become, so don’t give up and don’t try to be perfect on prep at the beginning. It will all become easier
4) if you are not keen on veg and fore some this really will change with new forming habits and creating different foods. Then try to hide them in foods. Eg put spinach in omelette or Liquidised some as a stock base for the sauce. Veg fills you up and stops cravings
5) become recipe aware, ask if you eat out what ingredients are in foods. A good restaurant will want to brag about their food. Or it may just come out of a pack too.
Take note of some recipes in the internet and You tube its easy now if you google your ingredients. Or put est Clean and a variety of E books will pop up. that doesn’t mean forcing yourself to watch Gino or Nigella
For hours on end… Unless you really don’t mind!
6) The big issue here with the natural food is that we need to take the time to re think our eating lifestyle and this takes effort. If you eat healthy natural foods it actually takes less effort in the long run as with addictive additives in processed foods you will want to eat more often to keep those bouncing insulin levels high . Pure foods and protein rich diets are more satisfying so therefore you are full for longer.
I have had clients say to me in the past I can’t fit the food thing in as well as the gym every night. Well the answer there is cut down your gym time, you don’t need every night and replace it that session with re education on what to do with natural foods as a healthy lean body is 70 per cent the right food and 30 per cent exercise .
The processed food issue being bad for you will never disappear and if we want to keep our weight under control then we need to change and make time and educate ourselves about real food
If you are out on a party then here is the Perfect hangover recipe
Spinach pasta and sweet potato frittata
600 g of sweet potatoes
3 tablespoons of coconut oil eight medium eggs
200 g feta
fresh ground black pepper
150 g of baby spinach
1) Preheat grill to its highest setting
2)Peel and dice the potatoes in cubes heat 2 tablespoons of oil in a large frying pan.
over a medium heat and fry the sweet potatoes for 10 minutes .
Remove from the heat while you prepare the eggs
3)Break eggs into a medium bowl pour in the remaining tablespoon of oil and whisk
Crumble the feta into this eggs season with ground pepper.
4) Return sweet potatoes to heat add the spinach to the pan in handfuls, stirring through each time until just wilting.Pour over the egg mixture,give the pan a quick stir to distribute ingredients evenly . leave to cook for 2 to 3 minutes or until the eggs start to set.
5) Place a pan under the preheated grill for five minutes or until the eggs are puffed and golden cooked throughout
serve warm or at room temperature a with nice green side salad.
New SoSpa fitness venture.
I was recently approached by Whittington cricket club to see if I would put some fitness classes on in their newly built club.
It has a great hall and floor for workouts and changing facilities. Sending flyers out I received a great response and ran a survey with locals to see what types if classes they wanted to see on the timetable . Yoga, was a huge request and fat loss classes for the New Year.
Recruiting excellent staff to work in the Sospa team.
Lee Roberts and I have put together an excellent start up program of classes .
Yogailates which is a fusion of yoga and Pilates exercises ,
Gforce 10 a Hi / lo intensity circuit / drill style workout great as fat burn program .
Old Skool conditioning – a lo aerobic and toning workout set to 70/80 and 90 tunes.
Pump Uncut: A motivational free weight exercise body sculpting and fat burning workout to music.
In the new year I will be launching So Lean and Clean LIVE 21 . This will be a bookings only fat 21 day intensive fitness and fat loss group with 6 classes a week for 3 weeks specially designed for shifting the fat and getting awesome fitness results . Access to an online community support network will be included for £127.00 for 21 days . A one off post Christmas fat loss event.
25 places only .
From 14 th January .
2 groups 9.30 am Monday to Wednesday 10.30 am Thursday 9.30 am Friday and Saturday ( 45 min classes)
6.15 pm Monday to Friday, Saturday am 10.30 (45 min classes)
Reserve your place now .
Our world is loaded with hidden chemicals and poisons, but when it comes to fighting off your body’s toxic burden, you’ve got a dynamic machine— specifically, your liver.
Your liver is the like the “most valuable player” when it comes to keeping you healthy and slim. It controls the levels of various chemicals in your body, cleans poisons and toxins out of your system, and helps regulate the amount of fats in your body by producing bile, which digests the fats you eat.
Many people ignore this key organ by doing and eating things that cause it to work less efficiently, or even to break down. With a little daily maintenance, you can keep your liver running in tip-top shape — and help it help you to lose weight and get healthier.
Here’s what you need to do on a daily basis:
Twice a day, just before a meal, drink a cup of warm water with the juice of half a fresh lemon. This lemon water water is known to aid in bile formation, resulting in more efficient fat metabolism.
Eat protein every day, preferably at every meal. The liver needs the amino acids from protein to produce bile and make all the enzymes used in detoxification.
Eggs are a great source of protein, plus they have the added bene?t of being naturally rich in lecithin, a substance your liver needs to produce bile. Get essential fatty acids daily, especially omegas-3s, from walnuts, flaxseed and/or salmon, fish-oil supplements, or cod-liver oil.
Essential minerals such as copper, magnesium, and zinc play an important role in liver detoxification, along with vitamin C, most of the B vitamins, folic acid, and flavonoids (found in richly colored vegetables such as sweet red peppers).
Your body is like a car. In order to keep it running, you need to put high-quality gas in the fuel tank, investigate when you hear something strange clanking under the hood, and do everything you can to keep it running in optimum condition.
You shouldn’t be treating your car better than you treat your body! Your liver processes every single toxin that passes through your body, it deserves some nurturing .