Its holiday season. If you are looking for an intensive fun
in the sun fitness holiday then you have found us!
See prices on our SoSpa Fitness Fun page and mail us for any queries.
Get your bags packed first one is June 7th 2017
Its holiday season. If you are looking for an intensive fun
THE BIG ONE! January re-invention time, A private SoSpa fitness & fun spa day at Moor Hall Hotel & Spa , Four Oaks, Sutton Coldfield.
De-stress your body & mind post festive season.
Our SoSpa crew will show you how to have a STRESS-LESS 2016, understand how to create the body you desire , have a fun fitness & spa day relaxing with SoSpa friends past & new.
Those wanting to shed post festive weight and clean up their lifestyle will have the opportunity to personally discuss with a So Lean & Clean consultant the way forward.
The full SoSpa day day will include:
Power walk around the beautiful setting of Moor Hall
3 exercise classes to be announced by the SoSpa team
Access to the Moor hall Spa & therapies
Educational fitness, nutrition and mind setting advice
Meditation & Relaxation
and lots of giggles ..
£89.00 Full Day Advance bookings only through SoSpa
please see the link below to pay.
PLACES ARE LIMITED , PLEASE BOOK ASAP
Those wishing to stay at Moor Hall on Saturday 16th see our link below for room rate
Good morning all
Wow sun is shining yippee !
I’m at the gym already after morning clients and booked into spin . Weights before – FEELIN ALIVE !
I’m gonna bust my ass !
Have you got loads if energy or aren’t you quite feeling it ?
Don’t wait for your body to scream energy if you are on first base with exercise .
You HAVE TO get breathless in your activity , to progress , clean out , clear toxins , lift mood and then reap the reward.
Staying on your feet in day to day activity .
Sitting in work will make you lethargic so it’s essential to move a little before , at lunchtime and after and get BREATHLESS , heart rate pump blood to the muscles , oxygenated blood coursing through the veins into muscle around the body –
If not it’s on SNOOZE mode for all the day .
MAkE A DIFFERENCE this Friday xxx
Hello my healthy friends,
WHEN LIFE GIVES YOU LEMONS.. Make lemonade,
or if you have just had a birthday month like me,
WHEN LIFE SENDS YOU LEMONS,grab tequila and salt!
The beauty of life is that its unpredictable and challenging or we would all just get bored don’t you agree?
But do you wake up sometimes and think WOW! How did that mountain of muck land in my garden!?
You get your head around shovelling it and BAM the ground opens up and you start falling in.
You become weaker and then starts the SPIRAL OF STRESS.
You become LATE FOR APPOINTMENTS,
You ignore the family, they then have more problems as you have been focusing on sorting yourself out.
You MISS THE IMPORTANT STUFF
Then you have more grief .
Its kind of what happened to me this week when my family lost our beloved pet dog.
WHEN LIFE DEALS YOU LEMONS, you may not want to make lemonade, (and believe me I don’t ) but STOP, PAUSE,
RE-GROUP YOURSELF and the CLOSE people around you, CHOOSE THEM WISELY.
SLOW DOWN, look at your life in slow motion, are you frantically trying to get jobs done? OR
DO YOU HAVE YOUR HOUSE IN ORDER ?
Take a HEALTH check, I don’t mean have a look at the food on your plate, LOOK AT YOUR STRESS LEVELS.
YOU cannot keep up the crazy pace because something WILL give .
So you see when I say MAKE YOURSELF a PRIORITY, its because peace and tranquility in your life begins with you.
If you are frantic then you can guarantee that people and animals who are close by will mirror you.
HEY DON’T TAKE LIFE TOO SERIOUSLY, NOBODY GETS OUT ALIVE ANYWAY!
Just chillax , get a white board and make new lists. Do your immediate important lists of life and move out from there.
Due to our ever increasing BUSY LIFESTYLES and full mailboxes I have changed my e mail style.
I want to bring you fast,real life lifestyle tips and motivation weekly and more special offers, because I will have more time to organise them!
I hope you like the change.
tweetme @GailAbbeySoSpa or mail me to let me know what you think.
My fitness break to Rhodes is from June 11th if you want some intensive summer training call me , come with me or book Elias or myself ready to blast it on our return.
HAVE A #TerrificTuesday
MOTHERING SUNDAY this weekend and are you racking your brains wondering how you can treat your Mum?
There are plenty of courses to choose from, personal training or my dvd. Order and we will get it out to you or sign you onto one of the courses.
Trying to find the work/life balance for most mums is stressful and a mum frets daily about her children whatever their age.
Stress levels build up, I see this often with mum’s and believe it is hugely important to take care of yourself as then you can look after others far easier.
Many mum’s don’t (guilty before you all shout!) take time out for themselves frequently enough. Cortisol, the stress hormone rises and wreaks havoc on the body and shows negative effects such as:
-increased stomach fats
-suppressed thyroid function
-increase of blood pressure
-decreased bone density
-Higher levels of LDL (loads of dirty lard tip to remember)bad Cholesterol
-Lower immunity and inflammatory responses in the body creating slow healing and lingering infections.
If you want to choose an exercise class to bring your mum to, both of you reap rewards and build on your relationship and fitness then treat her to a Yoga class together ( Yes boys I mean you too). This year has started with much more family fitness, mums and daughters coming to groups. Don’t miss out on the chance to try Yoga with your parents or children.
I have seen a huge rise in the need for more holistic exercise programs over the last couple of years and Yoga is right on trend due to higher stress levels.(It has recently been reported that today’s level of anxiety is equivalent to what was considered clinical in the 1950’s.) These exercise prescriptions are hugely beneficial in reducing stress and encouraging mental and physical healing.
Training the small group Yoga programs at my Yoga studio feels like I am wrapping a blanket around clients for an hour. Its a real nurturing, feel good experience and the feedback from participants is ‘the tonic thats needed”.There are some very serious face Yoga classes out there but I can’t say the same for mine!
Its never too late to reap the benefits of Yoga.
I found Yoga in my late thirties and as an avid weight trainer and runner to get my fitness kicks, a niggle in the hip during marathon training led me to seek Yoga.
First session in and I over stretched my knee.Realising that applying an aggressive attitude to Yoga does not work!
I struggled on through the relaxation feeling tempted to say I had to rush off for a meeting. Then after a month of sessions something clicked. The hip improved and I could see I had over the years become imbalanced ( yes I can hear some saying you know that!) and that the Yoga was really starting to help those areas.
Benefits of Yoga
It works for all age groups pregnancy, babies upwards till death.
Each small group class can be structured to enhancing health benefits.
Over the six weeks we have worked at:
Improving thyroid function.
Relieving stress and anxiety,Improving core health internally and externally focusing on moves to ease the digestive organs.
Helping to lift fatigue and improving sleep.
Improving balance and strength.
Meditation to raise confidence.
There is massive potential for progression in Yoga, many think its too easy to try. When did you last do a headstand or the crab position!?
Healing Your Back Pain
Eliminate the back pain. Sufferers who did two 90-minute yoga classes a week for about six months eased soreness by 56 percent, a study inSpine shows. Those given treatments like pain meds and physical therapy lessened the hurt by only 16 percent. Posing improves posture and strengthens back muscles to keep aches at bay,
Get Better ZZZzzzz’s
Insomniacs fell asleep 15 minutes faster and slept an hour longer each night after two months of doing a 45-minute series of yoga poses daily before bed. Researchers from Brigham and Women’s Hospital speculate that regular practice helped people relax, making it easier to switch off. Doing three weekly sessions at any time of the day
A study from the journal of sexual medicine suggests. Yoga helps reduce anxiety and increases body awareness and increases the speed in which the body releases the hormones to raise arousal.
All that equates to a boost in libido. Just two hours a week can make the difference!
Improved Body Confidence
Studies show that women who practiced regularly rated their body satisfaction 20 percent higher than did those who took aerobics, even though both groups were at a healthy weight.
Yoga is one discipline but hits many areas.
I definitely recommend finding a small personal group it is very different than the large group fitness class.
Each session can be bespoke to the groups needs and confidence in positions and breathing techniques can be gained.
IF YOU ARE PLAYING CHEF THIS WEEKEND TRY THIS CLEAN RECIPE ON MUM.
Rolled Chicken Breast Stuffed with Mushrooms and Rosemary
Rotolo di pollo ripieni ai funghi
4 skinless,boneless chicken breasts about 100g each
2 garlic cloves
1 carrot chopped100g closed cup mushrooms
1 large deseeded tomato
1 tablespoonchopped rosemary leaves
salad leaves to serve
1) Preheat oven to 200 degree c/ 400 f/gas 6
Place chicken breast between two sheets of cling film on a board. Use a meat mallet to beat out until 0.5 cm thick
3) Place the rest of the ingredients in a food processor and season.Blitz until you have finely chopped and combined the mixture.
4) Spread the mushroom mixture evenly on one side of the four chicken breasts. Roll up the breasts to encase the stuffing and secure with cocktail sticks.
5) Cut four squares of baking paper and wrap each chicken piece up carefully.
Place on a tray and cook in the middle of the oven for 30 mins or until thoroughly cooked.
6) Unwrap and slice into rounds serve with a fresh salad of choice.
I am currently extending my Small Group Yoga timetable due to high demand. New dates will be available by March 11th.
Have a Fantastic Mother’s day. Or maybe you prefer to call it Simnel Sunday.
THE HISTORY OF MOTHERING SUNDAY
is a Christian festival. Each year it always falls on the fourth Sunday in Lent and by tradition it was a day when children gave presents, flowers and cards to their mothers. Mothering Sunday has been celebrated in the UK since at least the 16th century
Mothering Sunday was also known as Mid-Lent Sunday or Refreshment, because in the old days Sunday when boys were apprenticed from about ten years old and many girls went into service from about the same age, they were allowed a day off to go home and share a meal with their family. Mothering Sunday falls in the middle of Lent and so the fasting rules were relaxed .(some say in honour of the Feeding of the Five Thousand – a story from the Bible). Besides having a good meal, children also went home to the ‘Mother’ church.
Another name for Mothering Sunday is Simnel Sunday. That comes from the tradition of making a special cake called a Simnel Cake. There are plenty of Simnel Cake recipes but very few that explain why it has 11 marzipan balls decorating the top of the cake. They are supposed to represent 11 apostles (Judas, who betrayed Christ, is already removed).
Whatever it means to you, have a happy fit week all.
Seize the day guys – put yourself out there, walk PROUD , SMILE big , LAUGH Lots,DANCE yourself around the kitchen , SING your favorite tune . Be HAPPY – y’all have a great day
Why I support the Rugeley Mass Feed
The best days of a mum’s life …….
Its appalling that there is this sort of ante breastfeeding culture here in the UK. Are we not a nation who loves our children and wants the best for them ?
A lass who was seen breast feeding in public has thankfully stamped her mark on the abuse she received. We so often hear that children are being fed poor diets and some people are failing to see the importance of the RIGHT nutrition for children.
What we feed our children and the habits we create from an early age are the blueprint for their future health.
Apart from breastfeeding my babies myself , the fantastic natural nutritional qualities of breast milk are second to none other for any child. One of my four children were bottle fed and clearly suffered far more digestive issues and appetite regulation issues than the others.
The World Health Organisation recomends exclusive breastfeeding for the first six months of life, with solids gradually being introduced around this age when signs of readiness are shown.
Supplemented breastfeeding is recommended until at least age two and then for as long as the mother and child wish
Benefits of Breastfeeding for the Baby are:
Cold and flu resistance
Decreased risk of obesity n later life
Lower risk of childhood obesity problems
Decreased risk of asthma and eczema
Decreased dental problems
Decreased middle ear infections
Decreased risk of autism
Decreased risk of psychological disorders
Right from the first suck the benefits begin as the initial milk called colostrum is high in immogubulin IgA which coats the gastrointestinal tract. This helps to protect the babe until its own immune system is functioning properly. It also creates a mild laxative effect expelling the passing of meconium , the first stool that a baby produces which contains products of what the infant has ingested during its time in the womb.This helps to prevent the build up of bilirubin ( a contributory factor to jaundice)
This human milk is amazing it feeds and waters the infant, providing all the proteins, sugars,minerals and antibodies that the baby needs.
Human milk contains two types of proteins: whey and casein. Approximately 60% is whey, while 40% is casein. This balance of the proteins allows for quick and easy digestion. Approximately 60-80% of all protein in human milk is whey protein. These proteins have great infection-protection properties.
Below are a list of the proteins in breast milk and their benefits.
Lactoferrin inhibits the growth of iron-dependent bacteria in the gastrointestinal tract. This inhibits certain organisms, such as coliforms and yeast, that require iron.
Secretory IgA also works to protect the infant from viruses and bacteria, specifically those that the baby, mom, and family are exposed to. It also helps to protect against E. Coli and possibly allergies. Other immunoglobulins, including IgG and IgM, in breast milk also help protect against bacterial and viral infections. Eating fish can help increase the amount of these proteins in your breast milk.
Lysozyme is an enzyme that protects the infant against E. Coli and Salmonella. It also promotes the growth of healthy intestinal flora and has anti-inflammatory functions.
Bifidus factor supports the growth of lactobacillus. Lactobacillus is a beneficial bacteria that protects the baby against harmful bacteria by creating an acidic environment where it cannot survive
Human milk also contains fats that are essential for the health of your baby. It is necessary for brain development, absorption of fat-soluble vitamins, and is a primary calorie source. Long chain fatty acids are needed for brain, retina, and nervous system development.
The amount and types of vitamins in breast milk is directly related to the mother’s vitamin intake. This is why it is really important for the mum to get the best nutrition too as hopefully she has through and pre pregnancy in preparation for conception.
. Fat-soluble vitamins, including vitamins A, D, E, and K, are all essential for baby’s growth. Water-soluble vitamins such as vitamin C, riboflavin, niacin, and panthothenic acid are also essential.
Lactose is the primary carbohydrate found in human milk. It accounts for approximately 40% of the total calories provided by breast milk. Lactose helps to decrease the amount of unhealthy bacteria in the stomach, which improves the absorption of calcium, phosphorus, and magnesium. It helps to fight disease and promotes the growth of healthy bacteria in the stomach.
Breastfeeding and Hormones
There are several hormones released during breastfeeding but my favourites are Prolactin and Oxytocin
Oxytocin is the warm belly feeling that we all feel when we see something we love an offspring, pet, lover etc it is secreted along with Prolactin
Prolactin is secreted by the pituitary gland in the brain and is responsible for the alveoli making milk. Prolactin rises when the baby suckles.
Oxytocin that causes tiny muscles around the alveoli to squeeze the milk via small tubes called milk ducts. These milk ducts progressively enlarge to end in the nipple and eject the milk from the nipple.
Oxytocin is AMAZING a woman can actually feel the muscles contracting as the baby suckles and this helps the uterus return to its normal size and health, reducing bleeding post birth.
Both prolactin and oxytocin help the mother form an emotional bond with her baby.
So can you see why this amazing gift of breast milk SHOULD be allowed to be enjoyed by our babies.
I’m afraid if not then its YOU who should be ashamed.
Please see the link if you would like to support the mums .
Every Day I will post new Vlog steps to help you achieved the ULTIMATE baLance.
) Day 1
) Day 2
) Day 3
) Day 4
Well its been a busy start to the year for myself and challenges. I have decided as I am fit,healthy and able. I am going to do a personal challenge every month. Lined up I have 10k’s , a half marathon and some x country extreme events one of which I and Jo McLardy participated in during February at Catton Hall. 49 Obstacles over under or through consisting of electric fences, a lake to cross, mudslides, and x country horse eventing jumps, not forgetting scramble nets over a 10k distance. It was an absolute hoot ! I howled laughing all the way around. I will definitely be looking for another and considering the Tough Mudder in July. Let me know if you have had a go at that one . tweet me @GailAbbeySoSpa
In March I participated in the Fradley 10k as part of my challenge and I am still considering April . May is the Lichfield Half Marathon and June will be the Sutton Fun Run 12k. The list will go on until next feb and I will be offering some ‘free tuition’ to assist with my training. If you wish to receive a newsletter about my training please add your self to my contacts and I will notify you.
During the 12 Challenges I will be fundraising for Headway in memory of a colleague and friend of mine. Please see the Just Giving link for more info.
- 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