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Spring Into Action – April News

April 30th, 2015 | Posted by Gail in Uncategorized - (Comments Off on Spring Into Action – April News)

Wishing you a wonderful April and hope your Easter was filled with love.

Spring is my favourite season, a season of all things flourishing, new growth, birth and awakenings.
In finance its the start of a new tax year,a time to check if the goal posts have moved or still on track with targets.

In health its a period where we may benefit with changes to our winter schedule.
Bringing some workouts outside, trying new seasonal foods and vegetables from local farm shops.
Re – setting the goals & tracking the progress.

I am in Ireland this week for personal stuff & also over here researching some exciting openings in the healthy food market. I will let you know where this takes So Lean & Clean soon.

So Lean & Clean have had the best group results and support through January to date and from what I have experienced in my history of management of weight loss there is NOT a more successful way of lifestyle changes in eating habits than online plans.
24/7 guidance, support & accountability.

So if you make one big spring change get on it and leap forward to better your health here .

After a winter season of planting the seeds of health, the spring is here for nurturing them.
And I like to attend all fitness & nutrition conventions to stay ahead with all the latest research.

A networking month with others from my industry . It rejuvenates, brings light bulb moments & helps to consolidate plans.

As I alway keep reminding here It’s very important to keep yourself constantly motivated and excited about life . Nobody will bring that to you on a plate, you have to go out and find it .

In work or personal life to stay uplifted, source your motivation and inspiration, once you begin to seek out the people who inspire you, one day you will realise that they naturally flow to you so long as you are ‘open’ to them .
If you however keep your head down in a phone you may miss them .

This leads me to close my newsletter this week briefly paying tribute to a dear client and friend who was hugely inspirational and offered me great support whom I won’t name .

This big smiley guy came introduced to me word of mouth ( by another great client & friend) for private Yoga sessions , just one month in, he was diagnosed with liver and bowel cancer.
He and his lovely courageous wife came weekly to Yoga and Power walking.

I learnt so much about the effects of cancer from him & about the best ways of coping with cancer when an inoperable diagnosis is presented.

“Endorphins ” he would profess, you must keep the endorphins high.
Which he did, for the whole 2.5 years.
Rolling up every week that they were home & sharing his wisdom and humour with the PW group.
I would lead the group and always hear the laughter from other members who were walking with him .
We would joke and ‘rib’ the guys that they must have dropped off for a coffee as we have acquired a ‘steady’ pace pack that ‘naturally flowed’ along with him, rather slower than the frisky leaders.

This gentleman and that’s exactly how I would describe him, encouraged me to help others in his situation by taking me to a cancer & the benefits of fitness conference.
You may read this and think how peculiar that I still support fitness and helping people with cancer through my works but one huge thing he stood for was that ‘fitness & movement ‘ assisted his quality of life right through to the last.

He was there at the very start of the power walking group almost two years ago and I know he will be very dearly remembered by all.

If you are struggling someway right now then let me share his reference to a simple book in hoping that it may lift you.

The title here;
‘ Being Happy ‘ by Andrew Matthews.

For those wishing to crack on with goals .

See my website for all details to help , from online weight loss to power walking and running groups.

www.gailabbey.com

Wishing you all a very heathy and Happy week
Gail x

SUMMER FITNESS!

April 27th, 2014 | Posted by Gail in Beach Body | SoSpa Fitness and Fun Holidays | Uncategorized - (Comments Off on SUMMER FITNESS!)

Hi There Summer is on its way and just to get you thinking about those holidays here are a couple of my water fitness videos for you to practise. Purchase the weights from my shop and you are on the way to beach ready !

Spring Clean Your Health

March 25th, 2014 | Posted by Gail in So Lean And Clean - (Comments Off on Spring Clean Your Health)
Spring Clean Your Health

Spring Clean Your Health

Are you feeling the seeds of winter planning starting to come to fruition?
I swear by the sowing seeds Jan to March and you start to feel the growth of hard work anytime now whether that be by working hard on your body cleaning up the diet and exercise or in the job you are in.
This month has seen a surge of interest and bookings in my fitness holidays and classes are beginning to grow in numbers. Now I’m ready for the next phase of the year’s plans when I upgrade my websites and link them together. Two years ago I launched my on line programs but in the world of web you have to move fast and the next few months are of research and catching up with all new in fitness digital.
I also have three conventions booked so I can share the latest info with my clients and re boot their fitness programs.
Spring clean detox
Spring Clean Your Health

Spring is a great time to clean out your wardrobes,work desks — and your health. As we lift our heads from the winter fog we feel a surge of energy and its a perfect time to clean up your lifestyle. Diet- soups, stews, and casseroles lose their appeal, start taking advantage of seasonal spring food, especially the fruits and vegetables that are so tasty in the earlier part of the year. It’s easy to follow a healthy diet when you incorporate the light delicate spring food.

Seasonal food is a great food choice for several reasons,seasonal fruits and vegetables are at their best flavor and quality. Second, they’re in abundance, so they cost less at the supermarket or farmer’s market. Seasonal foods don’t have to travel as far or as long to our table as those grown in faraway locations.”

Great Seasonal Vegetables

Asparagus.
When visiting a grocery store in the spring, you’ll likely see displays of asparagus. For a delicious treat, fire up your grill: Spray asparagus spears with a little sesame oil and sprinkle with paprika, then grill them over a hot fire for about 5 minutes. Grilled asparagus should be brown in spots, but not charred.

Artichokes.When I lived in Greece I ate lots of these , delicious and. one of the highest antioxidant vegetables around. We are a little new to these and I think struggle to know what to do with them. To prepare an artichoke, tear off the outside leaves. Cut off the stems tips of the leaves and steam them serve drizzled with olive oil garlic and a little red wine vinegar . . A large artichoke can take about 20 minutes, a small one only about 10 minutes.
Broccoli. Broccoli is always a good choice because it’s loaded with antioxidants and is high in fiber. You can serve broccoli steamed or sauteéed, or try it raw in salads or with home made hummus for a crunchy snack.
Chives. Chives are one of the many seasonal herbs that are especially good in the spring and bring dishes alive. People who struggle with natural foods need to think herbs as their palates are changing from high salt and processed foods and herbs help through the taste transition phase to clean and tasty foods.
Fennel. Fennel is available in early spring and also in summer and fall. It has a slight licorice flavor and adds a unique taste and crunch to salads.
Greens. Spring greens include Swiss chard, mustard greens and collard greens.Toss them in a salad for a wonderful springtime treat, Don’t hide their natural flavors under a heavy dressing. Instead, mix a splash of lemon juice with a high-quality olive oil and a pinch of sea salt.
Mango. A tasty treat and a great puree for a fruit salad.
Spinach. Try spinach in place of lettuce in salads, sauteé spinach in omelette . Or add it to a smoothie to make a super fuel drink.

Seasonal Exercise: Get as Much as You Can

Spring weather can make it pleasant to workout out doors if you are not one for winter boot camps. It can make fitness more social and easier to pull those unfit friends into light activity by inviting them around for a trek and a BBQ.

When you were at school did you shy away from the winter sports? If you have young children or grandchildren make a social planner of outdoor activities such as a rounders or cricket family event with all of yours and their friends.

Think back to your school days were you rubbish at a certain event -challenge yourself to find an adult,netball or tennis team.

Spring Clean Your Mind

De-clutter your area,re structure your business,spring awakening , take a look at other business modules that you may be able to apply to your own. Check your time lines on your projects and see if they have moved into your quality time. If you use digital take a look at what’s new, the web moves rapidly. Rev up your motivation.

Prepare For The Clocks Changing

Time changes can sometimes throw out our circadian rhythms and upset routines. Forward plan now what you are going to do with the extra daylight hours. If it is giving you more waking hours then plan fun or relaxing activities that fulfill you this way your body will remain refreshed and rested as opposed to overworked and frustrated.
It is a time to get the children out to play as studies show that children will play easily outside during summer months regardless of the weather it is the dark that makes them insecure and want to huddle in a safe place.

I am in the process of creating a digital recipe book here is a SLAC recipe for you to try.

Clean Beef Stroganoff

Clean Beef Stroganoff

Beef Stroganoff
So Lean Beef Stroganoff

30ml coconut oil
400g braising steak cut into strips
1 large onion
1.5 red pepper seeds removed and sliced
250g button mushrooms sliced
2 tsp paprika
100ml water
250 g Natural Total Greek Yoghurt

Method
1 Preheat the oven to 180C/350F/Gas 4
2 Heat the coconut oil in a large frying pan and add meat. Fry for 2-3 minutes turning once or twice until meat is browned, remove pan from heat and set aside/
3 Stir fry the onions until soft,add the peppers and cook for further 3 Min’s Add the mushrooms and cook for a further 5 Min’s
4 Sprinkle the paprika and stir coating the vegetables, add the water and yoghurt and reduce heat.
5 Stir in the beef and any resting juices. Transfer to ovenproof dishes,cover with aluminum foil and cook in the oven for about one and a half hours or until the meat is tender and the sauce thick.

Serve with brown rice and a greens side salad.

So Lean and Clean recipe’s can be found on the SLAC fat loss plan.
Created by Chef Adam Abbey.

So Lean and Clean Events

Available for your Events

Available for your Events

The so Lean and Clean mobile food unit is for hire and or any private event can be catered for dinner parties or corporate events by the So Lean And Clean Chef.
‘Keep your celebrations healthy’

GailHead_1_

What does Gail Abbey have to offer in Personal Training and Classes?

February 26th, 2014 | Posted by Gail in PT - (Comments Off on What does Gail Abbey have to offer in Personal Training and Classes?)

IMG_0168Hello there Thanks for looking me up! I have created this video to tell you a little bit about me and what I have to offer.
My passions are . getting people to a wicked fitness level and bringing the very best out of them.
Coaching from the head and heart out to assist in lifestyle changes that will help you realise that every single day counts on this planet and how you can achieve your own personal best very single day.
I work in the corporate and private world. Create bespoke fitness events, fitness parties,speaking. Are you feeling a trend ? Basically FUN fitness. Come play with me
www.gailabbey.com

follow me on Facebook
https://www.facebook.com/gailabbeyfitness

https://www.facebook.com/groups/SoSpaFitness.1/

LinkedIn
http://www.linkedin.com/profile/view?id=71866628&trk=nav_responsive_tab_profile_pic

Twitter
@GailAbbeySoSpa

 

No Matter How Many Calories You Cut, You Still Have Belly Fat ?

July 23rd, 2013 | Posted by Gail in So Lean And Clean - (Comments Off on No Matter How Many Calories You Cut, You Still Have Belly Fat ?)
Eat Clean,Lose Belly Fat

Eat Clean,Lose Belly Fat

Wondering why you can’t shift the belly fat ?

There are many people who feel stressed out. It’s the crazy, fast, chaotic world we live in. We run out of day before we hit the bottom of our to do list.Don’t we?

All that stress affects your body. Adrenaline and cortisol, the fight-or-flight hormones put out by your adrenal glands, were originally designed to give you the extra oomph you needed to evade death by saber-toothed tiger,in modern life, the stress caused by outrunning big, toothy animals has been replaced with the constant daily hassles you face — like sitting in traffic!

However, whether it’s a tiger or traffic, your body still responds with a fight-or-flight response, which spikes your hormones and keeps them spiked.

Our modern, deadline-a-day lifestyle overtaxes our adrenal glands, which ends up overproducing cortisol. When cortisol is constantly pumped out, it can blunt estrogen and progesterone production and bring on those menopause symptoms.

It is becoming more widely known that elevated cortisol has huge effects on our overall health — cortisol will rev you up and make it nearly impossible to sleep, and it can put you at risk for a heart attack. An overabundance of cortisol also boosts your insulin levels, which can contribute to you to packing on the pounds, causing belly fat storage.

What can be done to prevent this?.

Request a cortisol test. A simple blood test is all you need to see if your levels are within normal ranges..

Balance your hormones— perhaps an age-related decline of estrogen and progesterone are responsible for your heightened cortisol. If your blood tests show that either of these hormones is low, consider eating hormone boosting foods to bring your cortisol into balance.

Change your diet. Processed foods cause stress on the digestive system, we show you how to reduce that and get your metabolism fired back up. Like a well oiled engine.

Early to bed On SLAC- I reccomend that you start going to bed at a set time every night. Create some good sleep habits, The avaerage sleep requirement is seven to eight hours of sleep to fully regenerate;
Also, try to lower your cortisol levels, try some meditation and Yoga to keep you in balance.
On the SLAC plan we talk about rewards being in the form of massage, a walk in the park and many other simple things that are low cost.
We help you to create a stress management plan.

Personal Training With Friends

February 26th, 2013 | Posted by Gail in PT - (Comments Off on Personal Training With Friends)

Guaranteed Results
Personal Service
Times to suit
Private Studio

Prices
1 client £45 paygo
2 client £60 Paygo
3 client £75 Paygo
4 client £90 Paygo
Book 10 sessions 1 client £370
” 10 sessions 2 clients £550
” 10 sessions 3 clients £700
” 10 sessions 4 clients £850

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Love Your Body And It Will Love You Right Back

February 14th, 2013 | Posted by Gail in Client News - (Comments Off on Love Your Body And It Will Love You Right Back)

At this time of year Its full swing into many weight loss plans with clients.

Peoples eating habits are fascinating! People are still eating  what is  thought to be ‘healthy’ foods due to clever labeling . Buying a meal deal from a garage with ‘low fat’ low cal or no added sugar splashed all over it, a sandwich, bag of crisps and a yoghurt. It must be ‘healthy  Or else they wouldn’t be able to sell it as that right?

I regularly see  a  blank food diary other than coffee and a cereal bar until 7 pm and then a bowl of pasta and a bottle of wine? Where is the nutrition?

Sometimes we just see food as something that either makes us fat or makes us thin. When I look at somebody’s  food diary the first thing I am looking for is fresh nutrients that will energize,feed nurture and love the body.

Below are 10 facts about your amazing body to help you understand more why loving the right food is essential for health. Once you begin to understand the reasons good clean fuel is needed to enrich the body then the the positive changes in weight loss, digestion, energy levels and the immune system will start to kick in to place.

All  clients who started in January have been following the So Lean and Clean fat loss way of eating and fantastic results have occurred combined with moderate exercise.

10 reasons to eat the best foods.

1)You use 200 muscles to take one step. Depending on how you divide up muscle groups, just to take a single step you use 200 muscles. That’s a lot of work for the muscles considering most of us take about 10,000 steps a day.

2)Nerve impulses to and from the brain travel as fast as 170 miles per hour. Ever wonder how you can react so fast to things around you or why that stubbed toe hurts right away? It’s due to the super-speedy movement of nerve impulses from your brain to the rest of your body and vice versa, bringing reactions at the speed of a Ferrari

3)The human heart creates enough pressure to squirt blood 30 feet.No wonder you can feel your heartbeat so easily. Pumping blood through your body quickly and efficiently takes quite a bit of pressure resulting in the strong contractions of the heart and the thick walls of the ventricles which push blood to the body.

4)Humans shed about 600,000 particles of skin every hour. You may not think much about losing skin if yours isn’t dry or flaky or peeling from a sunburn, but your skin is constantly renewing itself and shedding dead cells.

5)Every day an adult body produces 300 billion new cells. Your body not only needs energy to keep your organs up and running but also to constantly repair and build new cells to form the building blocks of your body itself.

6)Scientists have counted over 500 different liver functions. You may not think much about your liver except after a long night of drinking, but the liver is one of the body’s hardest working, largest and busiest organs. Some of the functions your liver performs are: production of bile, decomposition of red blood cells, plasma protein synthesis, and detoxification.

7)You get a new stomach lining every three to four days. The mucus-like cells lining the walls of the stomach would soon dissolve due to the strong digestive acids in your stomach if they weren’t constantly replaced. Those with ulcers know how painful it can be when stomach acid takes its toll on the lining of your stomach

8)Each kidney contains 1 million individual filters. They filter an average of around 1.3 litres (2.2 pints) of blood per minute, and expel up to 1.4 litres (2.5 pints) a day of urine.

9) The focusing muscles of the eyes move around 100,000 times a day. To give your leg muscles the same workout, you would need to walk 80km (50 miles) every day.

10)In 30 minutes, the average body gives off enough heat (combined) to bring a half gallon of water to boil.

Have a great New Year and start by giving big LOVE to your body.

Gail x For regular daily updates on fitness advice join my Gail Abbey Fitness Facebook page, follow me on twitter or check my website . www.gailabbey.com https://www.facebook.com/gailabbeyfitness https://twitter.com/#!/GailAbbeyPT For more info about my So Lean and Clean fat loss fitness weeks take a look at http://www.sospagreece.com

Happy New Year 2013

January 1st, 2013 | Posted by Gail in Uncategorized - (Comments Off on Happy New Year 2013)

Happy New Year all. Its Jan 1st today are you kicking off with a hangover! Well I hope you had a great time and are now looking forward to cleaning up your act.

Maybe its Personal Training you want which I operate from my studio in Lichfield or try some classes.
I have put together a new Fitness Class timetable for SoSpa Fitness Club and looking forward to hitting the fitness in the community from the 6th.
I have been loving the Yoga classes especially small group Yoga fitness and all on the autumn program wish to continue on the Thursday eve so I have added a new Monday evening class beginning on the 12th at 7pm. Still some places left so mail me if you are interested.Take a look under course bookings for details.

FAT LOSS- Never has a season its year round and my Online program continues today 1st and people are joining for the three months after the initial 21 days as they love the guidance support and most of all results of the program. Next 21 starts on 22nd Jan so if you are still eating and drinking through the leftovers then maybe this will be be the best time for you.
Below is an exercise from my Gforce program on Wednesday nights at Whittington Cricket Club. Have a go and kick start your core Fitness .

The Corkscrew
The Corkscrew offers a great challenge for shoulder stability and abdominal work as you rotate the legs opposite a still, calm upper body. It is an especially good exercise for the oblique stomach muscles.

Corkscrew becomes an advanced exercise, but it is a good one to build up to. The exercise instructions I give here are an intermediate version.

HOW TO DO IT
Your legs are going to make a half moon arc from center, to the side, dipping down in the middle, and then scoop up the other side returning to the start position. Let’s break this move down:

Lie on your back with your shoulders away from your ears and arms stretched out by your sides bend at the elbows, this helps to maintain some stability as you move through the exercise

Extend your legs and bend at the knee.Keep them together,hugging the midline of the body.

Before you begin the exercise, take a few deep breaths allowing your belly to deepen down toward your spine, and your spine to lengthen out along the mat. Your lower back will be on the mat. This is not a neutral spine exercise.
Inhale: Keeping your belly scooped in, use abdominal control to take your legs to the side. The legs stay together.

Make this a small move at first, keeping the hips on the mat. As you get stronger, let just the hips tip slightly with the move as shown. (Eventually this exercise takes the hips all the way off the mat.)

Your upper body will remain calm and stable. It does help to lightly press the backs of the arms on the mat.

The legs rotate down and move through a low center. Don’t take your legs so low that your lower back comes off the mat.

Your legs can be lower than what is pictured if you can do it without straining your low back or neck. Again, the upper body is still. This is all ab work when the knees reach the point where you can still keep the lower back on the mat then extend the legs here (optional this is an advanced move) or you may feel that the knees bent is working your stomach muscles enough.

As your legs begin to move to the other side of your arc, use your exhale to take them around and up. You should feel a strong deepening scoop of the lower belly as you bring your around and up to start position.

Do another arc in the other direction. Continue until you have done 3 to each side.

More exercises tomorrow working towards your New Year Workout.

NEW! SoSpa Fitness Club Whittington

November 24th, 2012 | Posted by Gail in PT | So Lean and Clean Fat Loss Plan | soSpa Fitness Club | Yoga | Yogailates - (Comments Off on NEW! SoSpa Fitness Club Whittington)

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)
And

6.15 pm Monday to Friday, Saturday am 10.30 (45 min classes)

Reserve your place now .

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Take Care of Your Liver

October 18th, 2012 | Posted by Gail in So Lean and Clean Fat Loss Plan - (Comments Off on Take Care of Your Liver)

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 .