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Indulge guilt-free with our delicious healthy nut bar recipe, sweetened only with natural dates. Packed with nuts and seeds, it's the perfect wholesome snack for any time of day! Our nut bars combine the goodness of nuts and seeds like almond, chia and flax, providing a satisfying crunch and a rich, nutty flavour. With no added sugars or artificial additives, it's a wholesome treat you can feel good about enjoying anytime, anywhere! Homemade Healthy Seed Bars Ingredients ½ cup sunflower seeds ½ cup pumpkin seeds ⅓ cup of flax seeds ⅓ cup of chia seeds 1 cup raisins 1/2 cup of dates ½ cup almonds Optional Extras: Cranberries (although high in sugars) Other nuts Directions Whizz all ingredients together until mixed very well (minimum 5 minutes, scraping the sides as you go). Remove from food processor and knead together with clean hands to form a slab. Set in fridge for a couple of hours/overnight. Cut into rectangles. Satisfy your snack cravings the healthy way with our nutritious nut bar recipe, sweetened exclusively with natural dates. Nuts and seeds are nutritional powerhouses, loaded with essential vitamins, minerals, and healthy fats that support overall well-being. From heart-healthy unsaturated fats to muscle-building protein and fibre for digestive health, these ingredients offer a plethora of benefits. For more delicious and healthy recipes check out our 30-Day Reset Challenge with a 30-day easy-to-follow meal plan complete with recipes.

In the fast-paced world we live in, stress has become an inevitable part of daily life. From demanding jobs to personal responsibilities, many of us find ourselves constantly battling stress. While we often associate stress with mental and emotional strain, its effects extend far beyond our minds. In fact, stress, and the hormones that are produced because of it, can significantly impact our physical health, particularly when it comes to weight gain. According to a medical journal published in the National Library of Medicine, “Stress, whether acute or chronic, has a deleterious effect on the function of the cardiovascular system” In addition to affecting our cardiovascular health “it should also be noted that nutrition patterns have effects on the stress response, and this suggests a bilateral interaction between nutrition and stress.” While these kinds of quotes can be alarming (and cause more stress), it is also comforting to note that you can also improve your health by taking steps to reduce your stress (which there are). Many disorders originate from stress, especially if the stress is severe and prolonged. The medical community needs to have a greater appreciation for the significant role that stress may play in various diseases and then treat the patient accordingly using both pharmacological (medications and/or nutraceuticals) and non-pharmacological (change in lifestyle, daily exercise, healthy nutrition, and stress reduction programs) therapeutic interventions. The impact of stress on body function: A review. Understanding ‘The Stress Hormone’ Cortisol, often referred to as the ‘stress hormone’, is a hormone produced by the adrenal glands in response to stress. Cortisol plays a crucial role in the body's fight-or-flight response, helping us navigate challenging situations, historically these would have been man-eating lions or bears looking to attack wary cave people but now stress can come in all shapes and sizes - think childcare, careers, working all hours of the day and night, financial stress and so on. The problem here is our body's adrenal response to stress does not differentiate between the man-eating lion and the looming work deadline, your cortisol (and other stress hormones) respond the same. Thus putting our minds and bodies under a lot more stress than we were designed to carry, think how many times we would have realistically been chased by a lion ( even when living in the wild) in relation to just how many life stressors the modern human faces today. Prolonged or chronic stress can lead to excessive cortisol production, disrupting our body's natural balance and triggering a cascade of negative effects. Cortisol and Weight Gain One of the most significant ways in which cortisol affects our bodies is through its impact on metabolism and appetite regulation. When cortisol levels are elevated, it can lead to increased appetite, particularly for high-calorie, comfort foods. A study of stress-induced cortisol and eating behaviour concluded that their test subjects with high cortisol levels “consumed more calories on the stress day compared to low reactors, but ate similar amounts on the control day. In terms of taste preferences, high cortisol reactors ate significantly more sweet food across days.” Thus high cortisol levels from external stress can result in overeating and weight gain, particularly around the abdominal area. Additionally, cortisol promotes the storage of fat, especially visceral fat, which is associated with a higher risk of chronic diseases such as diabetes and cardiovascular disease. Another study concludes “Chronically elevated cortisol may result in appetite stimulation, particularly for fatty, sugary, and starchy foods, resulting in weight gain with increased visceral and truncal fat deposition.” So while there is no shortage of evidence that your stress levels are affecting your waistline, what other health implications can stress cause: Other indicators of prolonged elevated cortisol include: weight gain high blood pressure fatigue changes in mood irritability flushed face thinning skin difficulty concentrating insulin resistance If sugar cravings are ruling your life - why not join my Sugar Reset Program? Managing Cortisol Levels Fortunately, there are several strategies we can employ to manage stress and keep cortisol levels in check. Regular Exercise Physical activity is one of the most effective ways to reduce stress and lower cortisol levels. This is confirmed by De Nys. et al., whose article states “Cortisol regulation and sleep quality are intertwined, and physical activity programmes could improve both in several ways.” The mindful movement practices in Pilates can further reduce stress by calming the mind and focusing our attention on our body. However, on this note, overtraining or stressing your body with challenging movements can elevate your cortisol levels in the short term, due to the stressful nature of the challenge but it does not necessarily lead to the chronic cortisol effects discussed above. Mindfulness & Breathing Techniques Practising mindfulness can help calm the mind, reduce anxiety, and promote relaxation. Dedicate a few minutes each day to mindful practices or breathing to reap the benefits. A study suggests “that mindfulness is positively associated with psychological health, and that training in mindfulness may bring about positive psychological effects.” By bringing awareness to each moment we can develop greater understanding and control over our cravings for unhealthy foods and simultaneously lower our cortisol levels. Mindfulness is commonly defined as the awareness that arises when paying attention to the present moment non-judgmentally. Adequate Sleep Sleep deprivation is one of the worst culprits of elevated cortisol levels and hormonal imbalances. One of our top priorities should be getting enough sleep each night. Aim for 7-9 hours of quality sleep per night to support overall health and well-being. I know what it is like to be either too busy to get quality rest or unable to get into deep sleep when you do attempt to sleep but this can be assisted. Certain nutrients from our diet can help gain more restful sleep, in addition to diet, you can also make use of essential oils, eye pillows and other items which can enhance your sleep. Balanced Diet Fuel your body with nutrient-rich foods that support optimal health and energy levels. Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats, and limit processed foods and sugary snacks which are known to increase cortisol levels. Some essential nutrients are even known to help reduce cortisol levels in the body such as; phosphatidylserine which can be found naturally in egg yolk, vitamin B6, vitamin B12, folic acid, fish oil and taurine can all help reduce stress. One of the most notable cortisol-reducing elements was Black Tea extract ( please note this is different from drinking your tea black ) and Oolong tea both of which were proven to aid in cortisol reduction. It should also be noted that caffeine plays a role in increasing cortisol levels. Social Support Surround yourself with a supportive network of friends and family who can offer encouragement and help you navigate life's challenges. Sharing your feelings and experiences with others can provide a sense of connection and belonging. In addition to having a support network, you may also think about reaching out to a psychologist if you are experiencing high levels of stress or anxiety. By incorporating these strategies into your daily routine, you can break free from the cycle of stress and weight gain and reclaim control over your health, eating and well-being. Remember that small changes can add up to significant improvements over time. Prioritise self-care, listen to your body and be kind to yourself as you work towards a healthier, happier you. *Please remember that I am not a medical professional, and the information provided in this blog article is not intended to substitute for professional medical advice. If you have any concerns about your health or well-being, please consult with a qualified healthcare professional.

Pilates as an exercise method attempts to continuously optimise movement patterns and foster a deep body awareness to enhance the efficacy of every movement in every workout. Most Pilates exercises combine elements of stability, mobility and flexibility to condition the body holistically. At the core of contemporary Pilates lies five fundamental principles: Breathing, Pelvic Placement, Rib Cage Placement, Scapular Movement and Stabilisation, and Head and Cervical Placement. Let's delve into each of these principles to understand their significance and how they contribute to a balanced Pilates practice. 1. Breathing Breathing is the cornerstone of Pilates - Proper breathing techniques can promote both physical benefits such as optimised blood oxygenation and reduce tension in key areas such as the neck, shoulders, and mid-back. It also can promote mental health benefits such as stress release, enhanced mindfulness and greater body awareness. In Pilates, we attempt to adopt a three-dimensional breath pattern, expanding the rib cage in all directions during inhalation including laterally (sideways) and posteriorly (to the back of the rib cage). We breathe in through the nose and out through slightly pursed lips, attempting to make the noise of a wave. This conscious exhalation can also help stimulate the natural stabilisers of the trunk and pelvic floor connection. 2. Pelvic Placement Central to Pilates is the concept of pelvic stabilisation, which ensures optimal alignment of the pelvis and lumbar spine in all positions and during all movements. The two primary pelvic/ spinal positions used in Pilates are the neutral and the imprint. In a neutral pelvic position, the natural curvature of the lumbar spine is maintained, with the pelvis resting comfortably on the mat - I like to use the imagery of having a small butterfly living underneath your lower back, as we move around in a neutral spinal alignment we should never ‘crush’ our butterfly. You can check your neutral alignment by looking at the relationship between the three ‘bony landmarks’ of the pelvis. In other words, we ultimately want to have our hip bones ( front of the pelvis, also called ASIS and the pubic bone in line with one another when lying on our backs. You can check this by placing the heels of your hands on your hip bones and bringing your pointing fingers towards your pubic bone, the triangle made by the hands in this position should be level or parallel to the mat. Neutral alignment is one of the most stable positions for the body and helps to promote correct muscle firing patterns. From a neutral position, one should be able to contract the pelvic floor ( think something like a small kegal exercise) and the TA muscle (transverse abdominis) which wraps around the abdomen like a corset, which can be ‘tightened’ subtly to produce a sensation of stability. Imprint is the second pelvic placement, which involves a slight tilt of the pelvis towards the mat, which is achieved by engaging the abdominal stabilisers. We initiate this movement with a sub-maximal contraction (around 20% contraction) of the pelvic floor, think of narrowing sitting bones together, deep within the pelvis or having a spiral elevator ride up to 20% within the pelvis. Next, we contract the TA muscle, like trying to narrow our hip bones or gently tightening a corset around our abdomen and lastly the oblique muscles (ones which run diagonally down across the waist) begin to connect and help achieve the small tilt of the pelvis. The lower back should start to lengthen towards the mat, it does however, not necessarily have to touch the mat completely, your tailbone ( sacrum) should feel heavy on the mat and the rest of the lower back (lumbar spine) should lengthen slightly towards the mat. Often what I see when clients begin to imprint I see either an under-contraction or an over-contraction of their abominable layers. An under-contraction results in an unstable pelvis and lower back which could result in discomfort of the compromise of the joints during larger movements. An over-contraction of the abdominals could result in the superficial abdominal layer, the rectus abdominis, ‘popping up’ or creating a bulging type of effect which could mean that the deeper connection of the stabilisers has been compromised or released altogether. 3. Rib Cage Placement The alignment of the rib cage plays a crucial role in maintaining spinal integrity and promoting efficient movement patterns. In Pilates, practitioners are encouraged to breathe three-dimensionally into the rib cage and abdomen, allowing the ribs to expand laterally (sideways), anteriorly (forwards), and posteriorly (backwards) with each breath. Proper rib cage placement ensures that the thoracic spine (mid- to upper-back) remains lengthened and supported, preventing excessive flexion or extension that can lead to strain or injury. You can enhance their overall posture and alignment by cultivating awareness of rib cage placement. 4. Scapular Movement and Stabilisation Proper scapular (shoulder blade) movement and stability are essential for maintaining healthy shoulder mechanics and preventing tension in the neck, upper back and shoulders. In Pilates, we focus on maintaining a sense of width and stability across the shoulder girdle, allowing the scapulae to glide smoothly along the rib cage during movement. By developing awareness of scapular placement and mobility, we can optimise our upper body strength and mobility. We should be able to move the shoulder blades independently from the rest of the spine. Meaning that when we attempt to protract and retract our scapulae we can glide them over the upper back without having to move the thoracic spine or the rib cage. 5. Head and Cervical Placement The alignment of the head and cervical spine is integral to overall posture and spinal health. In Pilates, we strive to maintain a neutral alignment of the cervical spine, ensuring that the head is balanced directly above the shoulders. Proper head and cervical placement promotes spinal integrity and prevents unnecessary strain or tension in the neck and upper back. By practising cranio-vertebral flexion ( a Pilates head nod) and extension with mindfulness and control, we can enhance our spinal mobility and alignment, supporting a strong, healthy and pain-free neck. Incorporating these five basic principles into your movements can deepen your understanding of your own body's movement mechanics and enhance the effectiveness of your workouts. By cultivating awareness of breath, alignment, and movement patterns, you can unlock new levels of strength, flexibility, and mind-body connection. Whether you're new to Pilates or a seasoned practitioner, embracing these principles can guide you on a journey toward greater vitality and well-being.

Stay active and (mostly) healthy this festive season with our Inspired Movement Festive Season Fitness plan. I have put together a realistic and achievable workout plan with follow-along videos tailored for beginners, intermediate bodies or advanced Pilates ninjas. The structure of the plan helps keep you accountable and focused on your goals, while the videos allow for flexibility if you have some parties planned. In addition, you will have access to the full Inspired Movement workout library so you are spoilt for choice when it comes to workout type and intensity. Lastly, I have put together a recipe handbook with some quick and easy meals for the festive season, plus some swops for our traditional (calorie-rich) indulgences. So let's stay fit and healthy together this festive season.

Greetings and welcome to our Festive Season Pilates Program! 🎄 As we approach the holiday season, December often becomes a time when many would ease up on their workouts or stop altogether. But not you! Because you are here to keep that body moving right through to Christmas! Our program is your secret weapon to maintain your fitness journey with accountability, exciting workouts, and easy-to-integrate daily movements. Get ready to stay active, energised, and in the holiday spirit. Perhaps take a moment to read my blog on 10 Tips for a Healthy & Happy Festive Season.

I always suggest that everyone go back to basics by watching the Introduction to Pilates video again. Even if you are a seasoned Pilates fundi it's always beneficial to run through some of the fundamental principles from time to time.

Enjoy the benefits of a structured and instructed Pilates class, from the comfort of where-ever you are. Our instructors are able to see, instruct and correct just as if you were in a real life class but you are able to have kiddies, doggies and life going on around you. Or take us with you when you travel for work or for leisure.

Our beginner groups are kept to low numbers to ensure that each participant receives personalised care and expert instruction. Participation is encouraged. Perfect for any Pilates newbie or someone looking to improve their home practice with a qualified instructor.

Buy four one on one sessions and get one session free.

CLIENT REVIEWS Hear from our fitness family A million thanks to Lisa who has got me moving and more supple after a rather bad spinal fusion. Previous physiotherapists and biokineticists were unable to do what you have managed with me. I am eternally grateful for your dedication, perseverance and passion. Annette Gordon Great choice of classes on offer. Highly recommend the Pilates for core strengthening to those with lower back issues. Fantastic bunch of people who are very welcoming whatever your ability or fitness level. Sharon Hanson Lisa is an incredibly patient and encouraging instructor. She very clear and informative with her instruction during her classes. Debbie Ford RATE US How Did We Do? Would you recommend us to your friends? Yes No Submit

FREQUENTLY ASKED QUESTIONS Everything You Need to Know How do the live online classes work? A link is sent to your email address prior to the start of the class. Please note instructors only let participants in/start the meeting 5 minutes before the start time of the class. The link and meeting is hosted by Google Meet WHICH DOWNLOAD FORMAT SHOULD I CHOOSE? We attempt to limit the use of props in our online classes to make them as accessible as possible. Most of the props that we do occasionally use can always be substituted with household items, such as full water bottles for weights or towels for bands etc. Our most commonly used props are light weights, a small ball and resistance bands. We will always inform you of the props you will need for each class in the email that is sent to you with the sign in link. Does my video have to be on? We have attempted to create the same atmosphere that exists in a brick and mortar studio which means cueing, instructing and correcting form based on what the instructor is seeing. We also love to interact with you and often we will ask how everyone is doing and check in during the class. So we request that for your safety and quality of workout that you leave your video on and your microphone on mute. How long do I have access to the videos on demand ? You will have access to the videos released in the month of your subscription for that month. After the month is complete you will no longer have access to the videos, unless you have renewed your subscription which will then give you access to all videos released during your membership. How long do I have access to my challenge materials ? You will have access to the challenge materials for the full duration of the challenge. After-which you will not be able to access meal plans or video challenges.