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So you have heard about Pilates, maybe from a friend, a family, a physio or a doctor. Or maybe you were searching for a way to relieve back pain, improve flexibility or build long lean muscles. Pilates, in my experience, can be an intimidating form of exercise to branch out into. For one, the industry is often full of beautiful, long-legged dancers or aspiring models and maybe that's not you? The classes are also full of jargon, like Imprint, Neutral and anatomical references to scapula isolation and anterior tilts to name a few. So for some, if you are not a dancer or aspiring model, or haven't done a university degree in anatomy, it can be rather overwhelming to start the process. BUT it shouldn't be! Pilates is in fact one of the most inclusive exercise types and can be adapted to almost any age, fitness level, body shape, posture type or injury ( with the right instructor ). So I have looked at some of the most frequently asked questions for new clients and tried to sum up as much of the information you may need to start your own Pilates journey. First things first, What is Pilates ? Pilates is an exercise methodology, devised by Joseph Pilates in the 1920’s and originally called “Contrology.” The main focus in any class is to strengthen the body in a systematic program, focusing on the ‘Power House’ or ‘Core’ which includes the various abdominal layers, pelvic floor, hip muscles, back muscles and glutes. While the focus is generally on the central body, it also works periphery in a holistic manner and encompasses all plains of movement ( side lying, prone ( lying on your tummy ), supine ( lying on your back )). It also teaches body awareness and form focus in both Pilates movements but also techniques that can carry through to our daily lives. Thus promoting efficient and safe movement patterns, which can improve posture, decrease risk of injury and enhance other fitness or sporting endeavours. READ ABOUT PILATES FOR 'TECH NECK' One of the unique features of Pilates over other exercise methodologies is its, almost, risk free design. Meaning that anyone of any age or body shape can take part in a class, each exercise can be modified to accommodate most sizes, injuries, strengths, weaknesses or postural types. So on a practical level what can you expect ? You would need a mat and an instructor ( either online or in a studio setting ). You would be required to lie down on your mat and perform a sequence of exercises done in all plains of motion which would entail lying on your back, side and tummy. If there was something you aren't able to do (or not allowed to based on a doctors or physio recommendation) there would be an appropriate modification for you. Sometimes these modifications would include small props or aids such as a cushion, rolled up towel or more formal equipment such as an arc barrel or spine corrector. Question 1 - How do I find the right instructor Sometimes this isn't a question a new client would ask, but it always should be. Pilates is a very specific and form focused type of exercise, meaning that it can be the perfect way to strengthen the body as efficiently and safely as possible OR it could lead to injury if done incorrectly. Since the growth in its popularity, Pilates courses available online have exploded. While this is great for the industry by bringing awareness and accessibility to this unique form of movement, it also means that anyone can complete a one week Udemy course and call themselves a Pilates instructor. Pilates courses should be intensive and anatomy focused. It is not merely learning about the various exercises in the routines but rather on learning about human movement and anatomy to ensure the safest experience for any client. It is important to ask your potential instructor where they did their training and if they have received a formal certification. Look for institutions such as STOTT Pilates from Merrithew or BASI Pilates. You can also ask for recommendations or read instructor or studio testimonials to see what others are saying about the studio / instructor you are scoping out. Many instructors would have also completed other courses or workshops, focusing on specialist areas such as pre-/post natal, injury rehabilitation or athletic conditioning. Think carefully about why you want to embark on a Pilates journey and then try to find an instructor who matches your unique goals. Are you looking for rehabilitation and injury support? Or maybe you want to condition for a specific sport such as Golf? Or perhaps you are looking for a pre-natal class to help you navigate your pregnancy? Question 2 - How often should I be doing classes ? Like anything in life, with Pilates you get out what you put in. This is exaggerated by the fact that Pilates is a relatively low impact form of exercise and utilises micro-movements to isolate muscles and develop the body synergistically, this means that consistent practice is necessary to gain the benefits of Pilates. Ideally one should start with one or two Pilates classes per week and gradually increase to two to three sessions per week. “In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you’ll have a whole new body.” - Joseph Pilates The progress you make with Pilates as opposed to other exercise forms may be slightly slower but once you start to see the benefits you will be a convert. Question 3 - Can I do Pilates if I am a complete beginner or I've never exercised before ? Absolutely! Pilates can be done by anyone, as long as you have the right instructor and find the right class for you. If you don't have any major injuries or conditions that need to be specifically addressed you should be able to slot into a beginner class. Many studios or instructors require new clients to go through a fundamentals or beginner introductory class either one on one or a workshop specifically designed for first time clients. This is because, as mentioned before, there is a lot of jargon involved with a class. In addition to this, Pilates is very form specific and requires careful attention to how each movement is performed. Even strong athletic clients would have to start off with one or two fundamental sessions before jumping into a regular class setting. Once the basic principles have been learned, then the instructor will assess how quickly each client progresses from beginner to advanced levels. It’s important to note that consistency is key and regular practice will allow for greater body awareness and a deeper understanding of the basic principles that make Pilates such an effective form of exercise. According to Heathline “A good teacher will gear the exercises to where you are, making them safe, effective, and appropriately challenging. Question 4 - What do I need to have for my first class The only piece of equipment that is completely necessary for any class is a mat of some kind. If you are doing online sessions it's important to have a mat at home, look for one that is non-slip and thick enough to provide support, especially when on a hard surface. In terms of clothing it's important to wear something comfortable and stretchy but also slightly form fitting, just so your instructor can assess your alignment and offer corrections where necessary. Pilates is done barefoot, so don't worry about grabbing expensive workout shoes. Once you learn to love Pilates, there are great options of grip socks , which are ideal for colder weather or for clients who may not want to be barefoot. They can also help with grip in certain exercises, and more specifically on different equipment. It can be beneficial to also have a small towel on hand, that can be used as a prop for certain exercises. For example it can be rolled up underneath one's head as a head cushion, or placed under the lower back for proprioceptive feedback during roll ups or similar exercises. Water is also an optional extra, especially on warmer days or for more rigorous classes. Hydration is important no matter the type of movement we are engaged in. Finally, some classes may require some small props such as Pilates balls, rings, light weights and leg weights, generally if you are doing in person classes these will be provided. If you are doing online classes many of these props are inexpensive and can be bought online via our store or from places like Sportsmans Warehouse or similar stores. They can also be substituted by everyday household objects like tin cans for weights and a towel for a band etc. Question 5 - How do I start online ? Our number one rule at Inspired Movement is that everyone needs to complete some form of beginner session or workshop. It is important for everyone starting out a Pilates journey that they understand and can master the basic principles and fundamental movements before progressing to a group class. So to start online one could choose to wait for a beginners online workshop which we hold every 2-3 months, or alternatively book for a one-on-one session where an instructor will go through the basic principles with you. Read our Pilates Beginners Guide : The 5 Basic Principles Once the basics have been mastered, then you are welcome to join a live online class, we recommend starting with one that is appropriate for your level, ie. beginner, intermediate or advanced. Once a few live online classes have been completed, if desired the client can move onto videos on demand, provided that your instructor has given you the go-ahead in terms of form, alignment and injury assessment. To get the most out of any Pilates programme one needs consistent practice as well as good instruction. I always recommend that clients do a live class every so often to “check-in” regarding form, to ensure that you are getting all of the moves correct. Online classes can be booked through our website. Our live online class platform is Google Meet and it requires an internet connection and a device ( ie. laptop, tablet or mobile phone ). We do require that your video is on so that the instructor can correct form and alignment to reduce the risk of injury and to ensure you get the most out of each session. Question 6 - What are the different types of Pilates Pilates classes can be categorised into two main categories, apparatus classes such as reformer, cadillac and barrels or mat based classes. Aside from the equipment ( or lack of equipment) used, there are also various styles of Pilates teaching. Pilates instruction can be split again into two main categories; Classical and Contemporary. Classical follows the sequence and essential movements as set out by Joseph Pilates originally, in his teachings. Contemporary classes can take the form of multiple schools of teaching but in essence they have been inspired by Joe’s original teaching but modernised with the help of physiotherapists, movement specialists and other disciplines. Question 7: Is Pilates Suitable for People with Injuries? Pilates can be a safe and effective form of exercise for individuals recovering from injuries. It focuses on controlled movements and core engagement, which can help strengthen the supporting muscles around the injured area. However, it's crucial to consult with a healthcare professional first and have a private session with a qualified Pilates instructor to ensure the exercises are modified appropriately to suit your specific needs and limitations. The instructor will tell you when, and if you are able to join a group class or if you need to continue with private classes. Question 8: Can Pilates Help with Weight Loss? While Pilates is excellent for toning muscles and improving body composition and posture, it's primarily a strength and flexibility-based exercise. For weight loss, a caloric deficit through diet and incorporating a mix of cardiovascular and weight bearing exercise is advised. However, Pilates can play a supportive role by increasing muscle mass, which can boost metabolism. It also allows for greater body awareness which can improve other forms of training. Question 9: Can Pilates Help with Posture? Pilates is renowned for its ability to dramatically improve posture. By focusing on core strength, flexibility, and body alignment, Pilates counteracts the negative effects of modern life, such as prolonged sitting and poor ergonomics. Regular Pilates practice can help correct postural imbalances, reduce pain in the neck, shoulders, and back, and enhance overall body awareness. Beyond the physical benefits, Pilates also cultivates a mindful approach to movement, encouraging individuals to be conscious of their posture in daily life. This conscious awareness reinforces good postural habits, leading to long-lasting results. Question 10: Is Pilates Good for Athletes? Pilates is increasingly recognised as a valuable training tool for athletes across various disciplines. It enhances core strength, flexibility, balance, and body awareness, all of which are essential for athletic performance. Many professional athletes incorporate Pilates into their training routines to improve power, speed, agility, and injury prevention. Pilates can help athletes develop the mind-body connection necessary for optimal performance. Pilates is a versatile exercise method that offers a multitude of benefits for people of all ages and fitness levels. From improving posture and core strength to aiding in injury recovery and enhancing athletic performance, Pilates can be adapted to suit individual needs and goals. While the initial learning curve may seem daunting, with the guidance of a qualified instructor, Pilates can become a transformative part of your wellness journey. Remember, consistency is key to reaping the full rewards of this exceptional exercise practice.

In today's fast-paced, competitive business landscape, the health and well-being of employees have emerged as critical factors influencing organisational success. A healthy, engaged workforce is more productive, innovative, and loyal. Conversely, an unwell workforce is costly, impacting productivity, morale, and the organisation's bottom line. While some of these costs may be clear to any HR manager or CEO, some may pass unnoticed. Absenteeism: The Obvious Cost Absenteeism, the most obvious indicator of an unhealthy workforce, is a costly problem. Employees who are sick (or feeling overly stressed) don’t come to work. This seems straightforward, the company is paying for an employee who is not delivering any output for a certain length of time. However, beyond the direct loss of productivity, there is a ripple effect which magnifies the expense to the company. Absenteeism disrupts workflow, and the redistribution of tasks can lead to missed deadlines, disgruntled customers or compromised project quality. Additionally, there is sometimes a knowledge gap left by the absent employee which can potentially lead to inefficiency and costly errors. Finally, replacing absent workers, whether through overtime, reduced output, temporary staff, or new hires, incurs additional financial burdens. While many business owners, CEOs and HR managers generally attribute absenteeism to physical sickness, such as the flu, stomach upsets and so on, what they may not realise is the substantial impact mental health has on the workforce. Studies have shown that “68% [ of employees] have taken time off work because of a mental health condition,” and according to WHO, mental health, most notably depression and anxiety, result in the loss of approximately 12 billion working days every year worldwide, which costs around $1 trillion per year in lost productivity. Luckily there is a solution a study by Zippia found that “56% of employees who participate in company wellness programs say they have fewer sick days due to these programs.” >READ MORE ABOUT THE INSPIRED MOVEMENT CORPORATE WELLNESS Presenteeism: The Hidden Drain It's not just about the days employees miss; it's also about the days they're there but not fully functioning. This phenomenon, known as presenteeism, is a silent killer of productivity. Employees who come to work sick, stressed, tired or burnt out often underperform and underproduce.  When surveyed by the Anxiety Disorders Association of America (ADAA) more than 50% of employees stated that stress or anxiety was affecting their workplace performance. This reduced cognitive function, physical discomfort, or potential for spreading illness can create a drag on overall team performance. It can result in errors, decreased output, and an overall decline in morale. When discussing the negative effects of poor mental health, 41% of employees told ResumeLab that making workplace mistakes is the most common adverse effect of mental health deterioration.” Presenteeism or the “quiet quitters” can also begin to create a corporate culture of unengaged employees and an overall negative attitude towards work, this negativity can spill over into relationships and correspondence with clients, co-workers or other stakeholders. The Vicious Cycle of Overwork Absenteeism and presenteeism often create a vicious cycle. When employees are out sick or underperforming, their workload is typically redistributed among the remaining staff. This increased workload can lead to burnout, decreased job satisfaction, and, ironically, increased health risks for those picking up the slack. It's a domino effect that can undermine the overall health and well-being of the workforce. Furthermore, on an individual level, poor health, whether physical or mental also encourages a downward trend. Mental health can negatively affect physical well-being with more depressed or anxious people not having the energy or inclination to exercise, or indulging in binge or ‘emotional eating.’Occasionally it can result in employees attempting to ‘self-medicate’ or compromise their long-term health for short-term relief. This comes in the form of alcohol, substance abuse, overuse of medication or high levels of caffeine consumption. This is substantiated by the Anxiety Disorders Association of America (ADAA) survey which concluded that the ways people cope with work-related stress include “drinking caffeine more often (31%), smoking (27%), taking medication (23%), and consuming alcohol in larger quantities than usual (20%).” Conversely, poor physical health, being sick frequently or contending with chronic conditions or constant pain can have a draining and detrimental effect on one's mental health, thus re-engaging the negative cycle. Burnout: The Ultimate Cost Burnout, a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress, is a growing concern in the workplace. It's often linked to too many tasks, unrealistic deadlines, lack of control, and insufficient reward. Burnout can lead to decreased productivity, increased absenteeism, and higher turnover rates. It also has a significant impact on employee morale and engagement. Burnout, which is linked to employees' overall mental health and resilience, is a concerning topic. Many employees may not feel comfortable verbalising struggles with mental health or their feelings of being overwhelmed with work. Frighteningly, according to a study by Sapien Labs “twenty-two per cent of respondents in a study of over 45,000 people avoided getting help for mental health symptoms because they were afraid of the social stigma,” while ResumeLab found that “68% felt disclosing a mental health condition would harm their professional reputation”. With employee wellness programs managers can begin to tackle the growing issue of mental health in a safe and inclusive environment. Opening the doors for those who need more substantial help, while allowing others the chance to avoid complete burnout with some simple tricks and tools. Healthcare Costs An unhealthy workforce often translates to higher healthcare costs. Increased absenteeism or frequent healthcare claims can lead to higher medical aid premiums. Moreover, chronic illnesses and injuries, often linked to poor employee well-being, result in higher workers' compensation claims. Beyond direct costs, consider the indirect expenses associated with healthcare. These include administrative costs, lost productivity due to time spent on healthcare-related tasks, and the cost of replacing employees who leave due to health-related concerns. There is however, light at the end of the tunnel, according to the same study by Zippia, “Seventy-two per cent of employers saw a reduction in healthcare costs after implementing a wellness program.” Turnover and Recruitment A workforce plagued by health problems is more likely to experience high turnover rates. High turnover rates are often linked to employee dissatisfaction, which includes concerns about health and well-being, workload and work-related stressors. As mentioned in other points above it is easy to see how having an unwell workforce can contribute directly to employee stress and workload. Additionally, when employees feel their health is not prioritised or that management is not considering their physical or mental well-being, they are more likely to seek employment elsewhere. Conversely, it appears from studies, that employees who feel that their well-being is considered a priority are more likely to remain in their current employment. Up to “ eighty-nine per cent of employees who work for companies with wellness programs report being happy with their job and would recommend it to others.” Maintaining an engaged and loyal workforce should be a top priority for most companies. Replacing employees is costly, involving recruitment, onboarding, and training expenses. Additionally, there's the intangible loss of institutional knowledge and productivity during the transition period. Furthermore, high turnover can disrupt team dynamics, negatively impact morale, and damage a company's reputation as an employer of choice. Ultimately, the costs associated with employee turnover far outweigh the investment in creating a healthy and supportive workplace. Decreased Morale and Engagement Beyond financial implications, an unwell workforce suffers from decreased morale and engagement. A climate of illness and stress creates a negative atmosphere that can impact job satisfaction, teamwork, and innovation. Gallup identified that around “sixteen per cent of employees are actively disengaged at work”, a statistic that carries significant risks. Disengaged employees can exhibit low productivity, poor customer relations, and even pose safety hazards in high-risk environments. A decline in morale and engagement can lead to a downward spiral, affecting productivity, customer satisfaction, and the company's overall reputation. While it’s clear that an unwell workforce or one that is not supported in their health and well-being becomes less productive and less engaged, studies have shown, in comparison that, “companies with employee wellness programs see a 5% increase in productivity compared to those that don’t focus on employee wellbeing.” This highlights the positive correlation between employee health and organizational success. The Ripple Effect The costs of an unwell workforce extend far beyond the balance sheet. A healthy workforce is a cornerstone of a thriving business. It contributes to a positive company culture, attracts top talent, and enhances the company's reputation. By investing in employee well-being, businesses can reap significant long-term benefits. It's not just about reducing costs; it's about building a stronger, more resilient organisation. It's evident that investing in employee well-being is not just a philanthropic endeavour; it's a sound business strategy. A healthy workforce is more productive, creative, and resilient. By prioritising employee health, companies can reduce costs, improve morale, and enhance their overall performance

Our Slow Cooker Apple Pie Oats deliver all the warm, comforting flavours of your favourite dessert, transformed into a healthy and protein-packed meal. Imagine waking up to the irresistible aroma of apple pie, but instead of indulging in a sugary treat, you're savouring a hearty, protein-packed breakfast. Our Slow Cooker Apple Pie Oats deliver all the warm, comforting flavours of your favourite dessert, transformed into a wholesome and satisfying meal. Packed with protein and fiber, it's the perfect way to start your day. Apple Pie Oats Ingredients 1 cup steel cut oats 3 Tbsp honey (optional) 3-5 dates 2 cans coconut milk 1 cup water 2 cups cubed apples 3 Tbsp coconut oil 2 Tbsp nut butter 1 tsp vanilla extract 1/2 tsp cinnamon 1/4 tsp nutmeg Pinch of salt Pinch of cardamom For topping: choose from toasted almonds, hemp seeds, toasted coconut chips, shredded coconut, apple chunks, cinnamon sprinkle, more nut butter Directions Spray your slow cooker with nonstick spray. Stir all ingredients together in the slow cooker and set on low for 6 to 8 hours. Stir once or twice if you can, the mixture might stick to the edges a bit. Serve hot with extra milk drizzled on top and a variety of toppings! You can store this in the fridge for a few days and reheat with a bit of milk.

Pilates is a unique exercise modality that offers amazing benefits - improved core strength, better posture, increased flexibility, and a stronger, more toned physique to name a few. But if you are a beginner stepping into your first Pilates class wether in a studio or online, you might feel a mix of excitement and nervousness - which is how everyone else feels when they start too! However, there are a few common mistakes beginners make which can hinder your progress, but there are some easy ways to fix them so you can get the most out of your Pilates experience. Find out more: The Five Basic Principles of Pilates Mistake 1: Focusing on Speed Over Precision Joseph Pilates, the creator of this method, called it "Contrology" for a reason. Pilates is all about controlled, deliberate movements that target specific muscle groups. When you rush through exercises, you lose the body awareness, stability and control essential to Pilates. You might also miss out on activating the correct muscles altogether, which could potentially lead to injury or mean you aren’t getting the maximum benefit of the movement. How to Fix It: Slow down and focus on quality over quantity. Pay attention to every part of the movement, from initiating the movement with your core to maintaining proper alignment throughout. Listen to your instructor's cues. They are there to guide you through proper form, clarify muscular emphasis and teach breathing techniques. Don't compare yourself to others. Everyone progresses at their own pace. Focus on mastering movements at your own level. Mistake 2: Holding Your Breath Breathing is a fundamental aspect of Pilates. Proper breathing techniques help you engage your core, maintain proper alignment, and provide oxygen to your working muscles. Often, beginners tend to hold their breath when they feel unsure of the movements which can lead to tension or even lightheadedness. In addition, you lose out on the benefits that correct breathing offers both for the body and also for our mental and emotional wellbeing. How to Fix It: Develop a rhythmic breathing pattern (and don’t hold your breath). Typically, Pilates exercises involve inhaling as you prepare for a movement, providing us with a moment to focus on our smaller, deeper stabilisers. You are then encouraged to exhale as you contract your muscles allowing for better contraction and improved form. Focus on deep, diaphragmatic breaths. Breathe in through your nose and feel your ribs expand three-dimensionally. Pilates encourages posterior (to the back) and lateral (each side) breathing which helps to relieve tension and encourages a more efficient exchange of oxygen. Ask your instructor if you're unsure about the breathing pattern for a specific exercise. Mistake 3: Neglecting Core Engagement The core is the powerhouse of your body, and its engagement is crucial for proper form and stability in Pilates. Many beginners mistakenly focus on superficial abdominal muscle activation instead of engaging the deeper core muscles (which not only include the deep abdominal layers but also include the pelvic floor, multifidus (deep back muscles) and arguably the glutes as well). Inefficient core connection during some of the movements can lead to less effective workout, movements that you don’t feel work anything at all or worse pain in the back or hips. How to Fix It: Learn about the different pelvic placements. In Pilates we work in two pelvic positions, neutral and imprint - everyone participating in a Pilates workout should have a good understanding of these two positions, what they look and feel like and which muscles will need to work in order to maintain the position. Ask your instructor if you are unsure about the two pelvic placements. Learn to maintain a stable neutral spine. Finding our neutral spine which is our ‘ideal alignment’ is important in any movement, but being able to stabilise the body while in neutral is imperative. The muscles associated with maintaining neutral, whilst moving the upper or lower extremities, are the deep stabilisers (whisper muscles) which require continuous practice to identify, activate and understand. Think about initiating movements from your core, not just your limbs. A strong foundation should be at the heart of every movement. Understanding the alignment and form focus of each movement before attempting the movement can help you ward off injury and achieve the maximum benefits of the workout. Remember the Golden Rule: Stability before mobility! Mistake 4: Over-Tensing Your Muscles While Pilates involves controlled muscle activation, it's not about clenching every muscle you have. Over-tensing leads to fatigue and muscle strain, restricts movement, and can alter your body's natural alignment. How to Fix It: Focus on engaging muscles with control, not force. You should feel a sense of activation, not frantic tightness, for example, many of the deeper muscles are connected to a sub-maximal force. Meaning you do not need to be squeezing for dear life. Relax your shoulders and keep your neck long. As a generalisation, many people take tension up into their shoulders, neck and even the jaw. Remember as you are moving through the motions in Pilates to keep these areas as tension-free as possible. Breathe deeper to calm the body (and mind). Often the correct breathing patterns, discussed above, can help to alleviate tension in the body, specifically the shoulders, neck and jaw. Find out more: 5 Pilates moves to improve your 'tech neck' Mistake 5: Ignoring Modifications There's a misconception that Pilates is a "one size fits all" practice. While Pilates is for every body it does this by offering a wide range of levels and modifications to accommodate different abilities and fitness levels. Beginners might feel tempted to push through discomfort and ignore modifications, but this can lead to injuries and hamper learning correct form and body awareness. How to Fix It: Take the modification where necessary (or ask your instructor for another one). Most instructors will give various modifications for each exercise, usually based on the knowledge they have about the participant's health history. They will suggest adjustments to make exercises more accessible or challenging based on your needs. If the modification is still not enough for you, ask for another - there are always more. Listen to your body. If you experience any pain, stop the exercise and ask your instructor for an alternative or for guidance on how to correct your form. As your strength and flexibility improve, you can advance to more challenging modifications. Pad, prop and adjust. Aside from modifications for the movements, there are often other ways to make the exercises more comfortable or accessible for clients. Often instructors will offer a prop such as a head cushion to relieve neck tension, or a small ball between the knees to encourage inner thigh activation. Pilates instructors have almost unlimited options for each movement and each person - just ask. So if you are a beginner just remember there is no absolute perfection (although try telling Joseph Pilates that), all bodies are different with unique postures, abilities and histories. So embrace the learning process, focus on good form, listen to your instructor and be patient with yourself. The more consistent and mindful you are in your practice, the more you'll experience the amazing benefits Pilates has to offer. Plus don't forget to have fun! Pilates should feel good for your body and mind. Enjoy the challenge and celebrate your progress along the way. Ready to dive deeper into the world of Pilates? Here at Inspired Movement, we offer a variety of online Pilates classes specifically designed for beginners.

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.

Imagine your pelvic floor as the unsung hero of your body—often overlooked but indispensable for overall health. Your pelvic floor plays a vital role in maintaining pelvic organ function, core stability, and movement efficiency. Yet, its significance is often underestimated or misunderstood. Today, we'll explore how Pilates can be a game-changer in strengthening this essential part of your anatomy. What is the Pelvic Floor? Your pelvic floor is a dynamic system intricately connected to your core, hips, and spine. This hammock-like or dome-shaped structure forms the foundation of your core and cradles your pelvic organs—the bladder, rectum, and uterus (in women)—while providing crucial support for everyday activities. Its role is multifaceted and indispensable, from maintaining continence to supporting spinal alignment during movement and acting as a ‘shock absorber’ during certain movements. The pelvic floor operates in conjunction with other muscles and organs within the body, for example, the urethra and anus to help move the bodily waste out of the body. Well-functioning pelvic floor muscles should be contracting and releasing at different times throughout your day, operating without conscious input, much like our other internal organs like the muscles of the heart. However, unlike the heart, we can also consciously contract the muscles of the pelvic floor, much like ‘flexing’ any other muscle in the body. What can go wrong with the Pelvic Floor? So what happens if these muscles are not ‘well-functioning’ or have been weakened or injured? Dysfunctional pelvic floor muscles can create problems such as incontinence, discomfort during intercourse and in severe cases organ prolapse. The pelvic floor muscles can become slightly compromised in various ways, some of the more obvious ways include; injury, pregnancy, childbirth and surgery. However, there are other factors which can influence the functioning of the pelvic floor, these include; frequent constipation, too much heavy lifting, hormonal changes for example menopause and even some diseases that can play a role in weakening the pelvic floor, such as diabetes. One of the lesser-known elements that can impact the pelvic floor is stress. The pelvic floor is controlled by the automatic nervous system which is influenced by moments of high stress, and more importantly chronic stress. Being able to release or relax the pelvic floor is as important as our body's ability to contract it. Having a tight or hypertonic pelvic floor comes with almost as many conditions as a weak pelvic floor does. How can Pilates help? Pilates, with its emphasis on breath control, mindful movement and core engagement, offers a perfect synergy for pelvic floor health, addressing both a weak or hypertonic pelvic floor. It has been proven that the contraction of various core muscles, such as the transverse abdomins while coupled with breathing techniques and awareness around the diaphragm can assist in improving the functioning of the pelvic floor. Unlike isolated exercises like Kegels, which focus solely on pelvic floor contractions, Pilates takes a holistic approach integrating breathing patterns, alignment, and full-body awareness to address pelvic floor stability and functioning. It is important, however, to seek a medical professional’s advice if you have experienced a major injury or chronic pelvic floor dysfunction. Benefits of Pilates for Pelvic Floor Health: Whole Body Integration: Pilates views the body as a unified system, emphasising the connection between the pelvic floor, core muscles, and breathing muscles. Rather than isolating the pelvic floor, Pilates exercises engage multiple muscle groups, promoting balanced strength and stability. Breath Coordination: Proper breathing is fundamental in Pilates, with each movement synchronised with inhalation and exhalation. This rhythmic breathing pattern not only enhances oxygenation but also facilitates optimal pelvic floor function, combining the movements of the diaphragm and the pelvic floor to promote relaxation and activation as needed. Postural Alignment: Pilates promotes optimal spinal, hip and pelvic alignment and emphasises posture and alignment while moving, reducing undue pressure on the pelvic floor. By cultivating awareness of alignment cues and movement patterns, Pilates helps alleviate strain on the pelvic floor, contributing to long-term health. Mind-Body Connection: Pilates fosters a profound mind-body connection, encouraging mindfulness and body awareness. By tuning into subtle sensations and cues, clients can develop a deeper understanding of pelvic floor engagement and function. Incorporating Pilates into Your Routine: Whether you're a seasoned Pilates enthusiast or a newcomer to the practice, integrating pelvic floor awareness into your workouts can yield significant benefits. It is important to start with beginner sessions or individual introductory sessions to start with the basic movements and gain an understanding of these more intricate areas. Remember, consistency is key—commit to regular practice, and you'll soon reap the rewards of a stronger, more resilient pelvic floor. ARE YOU READY TO START PILATES? Pilates offers a holistic approach to pelvic floor health, emphasising integration, breath, and mindful movement. By incorporating Pilates exercises into your routine, you can strengthen your pelvic floor, enhance core stability, and promote overall well-being. So, why wait? Take the first step towards a healthier, more vibrant you with Pilates and unlock the potential of your pelvic floor!

So, you've decided to dive into the world of online Pilates – congrats! Maybe it’s because you've heard about all the amazing benefits: better posture, a stronger core, and a focused mind. And you have chosen to start your Pilates journey online - and why not, it’s convenient and affordable. You gain flexibility and autonomy over your workouts by working out online rather than in a traditional studio setting. Say goodbye to lengthy commutes and hello to the freedom of fitting in a session whenever it suits you best—during breaks between work meetings, while your little one takes a nap, or even during your daily chores. Plus, online Pilates tends to be more budget-friendly compared to studio classes. So how do you get started with your online Pilates journey? Getting to Know Your Technology One of the first steps in starting your online Pilates journey is to ensure you're comfortable with the technology required for virtual classes. Most online Pilates sessions are conducted through platforms like Zoom or Google Meet. Take the time to download any necessary software and familiarise yourself with the platform your instructor will be using. At Inspired Movement, we use Google Meet, which can be easily downloaded here: https://meet.google.com/ By familiarising yourself with the technology beforehand, you'll feel more confident and prepared for your online workouts. Setting Up Your Space Creating a dedicated space for your at-home Pilates workouts is essential for a successful practice. While you don't need to replicate a professional studio, ensure you have enough room to move freely and comfortably. Lay out your exercise mat in a quiet, clutter-free area, and gather any props or equipment you'll need for your workouts. Position your computer or device where you can easily see the screen, allowing you to follow along with the instructor's cues effectively. Having a well-equipped and organised workout space sets the stage for a productive and enjoyable Pilates session. Choosing Between Live Online Classes and Videos on Demand When beginning your online Pilates practice, you'll have the option of participating in live classes or accessing pre-recorded videos on demand. Live classes offer real-time interaction with the instructor and other participants, providing a sense of accountability and community. They also allow for immediate feedback and adjustments to your form and technique. On the other hand, videos on demand offer flexibility and convenience, allowing you to work out on your own schedule. Consider your preferences and schedule when choosing between live classes and on-demand videos, and don't hesitate to experiment with both to find what works best for you. Start at the Beginning Before diving into your online Pilates workouts, it's essential to familiarise yourself with the basic principles and fundamental movements of Pilates. Consider joining an Introduction to Pilates workshop through a live online session or a pre-recorded video available in the library. These workshops provide a comprehensive overview of Pilates, helping you understand the core concepts, terminology, and proper techniques. By mastering the fundamentals, you'll lay a solid foundation for your Pilates practice and set yourself up for success in future classes. Equipment While Pilates studios boast a range of specialised equipment, you don't need much to get started in the comfort of your own home. The backbone of Pilates lies in mat exercises, which require nothing more than a soft, supportive exercise mat. As you progress, you might consider investing in small handheld props like a Magic Circle, a mini ball, an exercise band or light hand weights. However, don't underestimate the power of everyday items as substitutes. Tin cans or filled water bottles can serve as makeshift weights, offering a cost-effective alternative to specialized equipment. While these small props may seem insignificant, they can add variety and challenge to your workouts, enhancing your Pilates journey from the comfort of your home. Building Connections in a Virtual Environment Although online Pilates classes offer convenience, affordability and flexibility, building connections in a virtual environment can sometimes feel challenging. To overcome this, aim to join live fitness classes whenever possible and arrive a few minutes early to chat with fellow participants and your instructor - or stay after your class and let your instructor know how you feel. Staying engaged during and after the class by asking questions and sharing your experiences can help foster a sense of community and connection. Additionally, consider sharing your progress with a friend or your instructor, as accountability and support are key factors in staying motivated and committed to your practice. Embracing Variety and Exploration One of the most significant advantages of online Pilates practice is the abundance of class options and formats available. From mat Pilates to Barre and equipment-based workouts, you can explore a variety of styles and intensities to suit your preferences and goals. Don't be afraid to mix things up and try new classes to keep your practice fresh and engaging. By embracing variety and exploration, you'll stay motivated and inspired on your Pilates journey. Embarking on your online Pilates journey is an exciting opportunity to prioritise your health and well-being from the comfort of your own home. By starting with an Introduction to Pilates workshop, familiarising yourself with technology, setting up your workout space, choosing between live classes and videos on demand, building connections, and embracing variety, you'll set yourself up for a rewarding and fulfilling Pilates practice. Whether you're a beginner or a seasoned practitioner, the world of online Pilates awaits, ready to support you on your journey to strength, flexibility, and vitality. Want to start online Pilates but not sure where to go from here? Contact me: Call: +27834095833 Email: info@inspiredmovement.co.za Check out the website: www.inspiredmovement.co.za

With the festive season fast approaching we look forward to indulging in treats, parties and roast dinner feasts. We know that this can wreak havoc on our health and fitness goals. So I've identified some easy, and still very delicious swaps that you can try this festive season. You can also take a look at my previous blog on some tips and tricks on staying healthy throughout the festive season. Or why not take a look at my Fit & Festive Program - 30 days of easy-to-follow workouts during the festive season? Main Course Swaps Swap Gammon for Salmon While the gammon brings heaps of flavours, it also brings an abundance of extra calories. Consider grilling or baking a delicious salmon as a healthier yet still scrumptious alternative. Your taste buds might just discover a new holiday favourite. Find the recipe here One portion of gammon = 350-450 calories One portion of grilled or baked salmon = 200-300 calories SAVING = 150 calories Swap Potato Bake for Broccoli Gratin Potatoes, with their cozy and comforting flavours, often come with an extra side of calories. But hold on, I'm not suggesting you skip the creamy joy of a potato bake entirely. How about swapping out those calorie-loaded potatoes for the green goodness of broccoli? You still get the deliciousness without the guilt. Win-win! One portion of potato bake = 100-200 calories One portion of broccoli gratin = 100-150 calories SAVING = 50 calories Dessert Swaps Swap Mince Pies for a Healthier Option Mince pies are a festive staple that we all love, but let's be honest—the calories from the pastry, butter, and store-bought sugary fruit can sneak up on you. Here's a healthier twist: try making your own stewed fruit and swapping the pastry for phyllo. It's a delicious, lower-calorie alternative that keeps the festive spirit alive without compromising your health goals. Bought Mince Pie = +-200 calories Healthier Mince Pie = +- 130 calories SAVING = 70 calories Swap Christmas Trifle for a Healthy Berry Trifle Indulging in a little trifle after dinner is a Christmas dessert tradition. While the jelly might be low in calories, it's often loaded with refined sugar, making it less than ideal for a health-conscious choice. Transform this treat into a healthier option by incorporating fresh berries and opting for reduced sugar. You can still enjoy the sweetness of the season with a nutritious twist. Shop Bought Trifle = +-130 calories Berry & Cream Healthy Trifle = +-90 calories SAVING = 40 calories Swap Christmas Cake for Un-iced Christmas Cake Christmas cake, a quintessential treat during the festive season, is a tradition in many households. However, the icing, besides being laden with sugar and other "nasties," contributes a significant amount of calories. Consider enjoying the same delightful Christmas cake flavours without the icing. This simple swap significantly reduces the calorie content, allowing you to relish the festive taste without the unnecessary sweetness. It's a win-win for your taste buds and your health. Iced Cake = +- 200 calories Un-iced Christmas Cake = 100-150 calories SAVING = 100 calories Swap Christmas Chocolates for Chocolate Dipped Strawberries Indulging in sweet treats is a festive season joy, and the post-dinner fancy chocolates (perhaps enjoyed again at midnight) are practically a tradition. How about elevating this tradition by crafting your own healthy and delicious alternatives? Try dipping strawberries in dark chocolate. This not only saves you calories but also provides a delightful dose of antioxidants. It's a simple, guilt-free twist on a classic indulgence. Two Fancy Chocolates (although who stops at two) = 90 calories Two Strawberries in Dark Chocolate = 90 calories SAVING = Your health Snack & Starter Swaps Swap Chips & Dip for Crudités & Hummus The festive season is undoubtedly a time for snacking, with sweet and salty treats often within arm's reach. With parties filling the calendar and unexpected guests making appearances, chips and dip become a daily affair in December. However, traditional chips are loaded with saturated fats and salt, contributing to higher cholesterol and expanding waistlines. How about a healthier swap? Opt for nutrient-dense veggie sticks and crudités, paired with low-calorie tzatziki or protein-rich hummus. It's a satisfying and guilt-free alternative to the usual snack fare. Chips & Dip ( one serving around 30g ) = +- 100 calories Crudités and Tzatziki (around 30g) = +- 30 calories SAVING = 70 calories Swap Cocktail Sausages for Wrapped Asparagus Another indulgent snack that frequently graces Christmas tables worldwide is cocktail sausages or the even more decadent pigs in blankets (sausages wrapped in pastry). These are not only processed foods often high in unhealthy fats and salt, but they are also calorie-rich. How about surprising your friends with a healthier alternative? Opt for a vegetable twist, and dazzle them with bacon-wrapped asparagus or, for an even lighter option, melon wrapped in prosciutto. It's a flavourful choice that's kinder to your health. Pigs in a Blanket (1 sausage) = +-100 calories Bacon Wrapped Asparagus (1 stalk) = +- 20 calories Prosciutto Wrapped Melon (1 slice) = +- 30 calories Swap Cheese Straws for Bread Sticks A simple yet noticeable swap is transitioning from a cheesy breadstick to a regular one. The golden rule is, that anything with added cheese tends to soar in terms of calories. Choosing the plain version can be an effortless way to cut down on those extra calories while still enjoying a tasty treat. Cheese Straw ( 1 straw) = +- 50 calories Breadstick (1 stick) = +-30 calories SAVING = 20 calories Embrace the festive cheer and indulge in holiday delights while staying true to your health and fitness goals. These simple switches in your Christmas feast allow you to enjoy the season without the worry of excess calories. Give these easy swaps a shot and experience the joy of a healthy and delightful festive celebration! Why not join my 30-Day Fit & Festive Workout Plan

Bring some healthy fats and low-calorie cheer to your Christmas table this year. Try this delicious salmon dish. Feeds 8 Time 40 minutes Savour the festive flavours guilt-free with our Citrus Baked Salmon recipe! Delight your taste buds with the zesty goodness of citrus-infused salmon, a perfect low-calorie dinner option for the holiday season. This dish combines the richness of salmon with the bright, refreshing notes of citrus, creating a delightful and healthy feast that won't compromise your waistline. Elevate your festive dining experience with this flavorful and nutritious choice! Festive Season Salmon Ingredients 3 oranges sliced 1 lemon, sliced 8 sprigs thyme, plus 1 tablespoon thyme leaves 1 skin-on salmon fillet (enough to feed 8 ) 1 1/2 tbsp. pure honey 1 tbsp. fennel seeds, crushed Salt and freshly ground black pepper Directions 1. Preheat oven to 220°C. Slice 1 orange. Arrange sliced orange, lemon, and thyme sprigs in the centre of a baking sheet. Top with salmon, skin side down. 2. Grate the zest from 1 orange into a measuring cup, then squeeze in the juice from both remaining oranges (you should get about 1/4 cup). Add honey and whisk until dissolved. Brush salmon with half of the orange mixture, then sprinkle with fennel and thyme leaves. Season with salt and pepper. Roast for 10 minutes. 3. Brush salmon with the remaining juice mixture. Roast until barely opaque throughout, 12 to 15 minutes. For more festive season recipes you can try my Fit & Festive 30-day program - complete with healthy recipes and an easy-to-follow workout plan.

The festive season, with the bright lights and joyous gatherings, often comes with a side of indulgence. It's often a time when routines are disrupted, tempting treats are abundant, and the allure of a party (or the couch) competes with your usual workout. However, with a bit of planning and a commitment to your well-being, you can celebrate the holidays without compromising your health and fitness goals. Here are 10 strategies to help you stay healthy and fit during the festive season. Set Realistic Goals Be honest and realistic about your health and fitness goals during the festive season. Instead of aiming for perfection, set achievable objectives. Whether it's maintaining your current fitness level or trying out a new healthy recipe, realistic goals are more sustainable and less likely to lead to frustration. This is a time of joy and laughter, you don’t want to be beating yourself up over every bite or every missed workout. Set goals at the beginning of the season but be gentle with yourself, life is to be enjoyed! Prioritise Physical Activity The holiday season can be busy, but that doesn't mean you have to sideline your fitness routine. Prioritise physical activity by scheduling workouts just like any other commitment. Whether it's a quick morning workout, an evening stroll, or a festive dance session, keeping your body moving is key. Plan Your Workouts The hustle and bustle of the holidays can make it easy to skip workouts. Combat this by planning your exercise routine in advance. Having a set schedule increases the likelihood that you'll stick to your fitness regimen, even when the days get busier. I find that getting some kind of movement in, in the morning can set you up for a healthier happier day ahead and you know that you have ticked your workout off your to-do list for the day, leaving your schedule wide open for anything else that comes up later on. Include Friends and Family Turn your fitness routine into a social affair by involving friends and family. Plan group workouts, go on a family hike, take a jog together, play soccer on the lawn or organise an outdoor activity. Not only does this keep everyone active, but it also adds a fun and social dimension to your fitness routine. If your activities are enjoyable you won’t even notice you are getting a quality workout in just by having fun with friends and family. Mindful Eating The festive season often brings an array of delicious but calorie-laden treats. Practice mindful eating by savouring your favourite holiday foods in moderation. Be conscious of portion sizes, and listen to your body's cues of hunger and fullness. A top trick for eating out is to focus more on the taste of the food than the quantity plus try to check out the menu ahead of time so that you have the chance to make informed and (hopefully) healthier choices once you get there. If you know there will be a multiple-course meal ahead of you perhaps think of ordering a starter as a main meal, ask for a side dish of vegetables to bulk it up and keep you feeling satisfied. Enjoy the indulgences without overindulging. Stay Hydrated With a plethora of festive beverages, it's easy to forget about water. Maintain good hydration by drinking enough water throughout the day. Proper hydration supports digestion, helps control appetite, and contributes to your overall sense of well-being. Try to start your morning with a cup of lemon water, swap a midmorning coffee for herbal tea and end your day with a glass of water before bed to bolster hydration. Healthy Swaps Modify traditional recipes to make them healthier. Experiment with whole grains, reduce added sugars and incorporate more fruits and vegetables. There are plenty of creative ways to enjoy festive meals without sacrificing nutrition. Focus on eating lean meats ( turkey is one of them ) and bulking up with loads of low-calorie veggies, that way you will feel full and festive without overindulging in loads of calories. Try to limit the snacking, it seems that during this happy time, there is an abundance of nibbles, cookies, choccies, sweets, chips, dips and everything else. Try to stick to a reasonable routine of meal times and snack times and avoid the constant snacking that often comes with the December vibe. Check out our Festive Season Program Here with loads of healthy festive season recipes Drink Responsibly Navigating the festive season's drink scene? Let's keep it merry and mindful! The recommended limit is around 14 units a week for both men and women. December's a month where we might find ourselves raising our glasses more than usual, so it's all about keeping tabs. Try some easy swaps, like making a white wine spritzer or a beer shandy to dilute the alcohol while still enjoying your holidays. Try having one glass of water between each drink, not only will it help prevent dehydration from the alcohol ( which is a diuretic ) but it will also mean that you end up drinking less than you may have without the water. Aside from our health, alcohol also brings with it some cheerful calories, being mindful of our drinking can help keep our waistlines in check. Get Quality Sleep Adequate sleep tends to take a backseat during the holidays, with late-night gatherings and festive activities. However, prioritising quality sleep is crucial for overall health. Establish a regular sleep schedule, create a calming bedtime routine, and ensure you get the rest your body needs. Adequate sleep is essential for regulating hormones, allowing the body to regenerate muscle tissue and much more. Set New Goals As the holiday season winds down, take some time to reflect on your health and fitness journey. After the last roast dinner has been cooked and you wave goodbye to your last guest, take some time to assess how you are feeling and then start to look forward. We want to be able to include healthy eating and movement into our everyday lives, not with fad diets or crazy unsustainable workout regimes. Often after a period of indulgence we go into purge mode and set unrealistic New Year's resolutions. Be mindful of the goals you want to set for the new year and make sure they are sustainable and realistic. Again be gentle with yourself and remember our only goal for today is to try our best. Read more on goal setting here The festive season doesn't have to be a time of setbacks for your health and fitness. By adopting a mindful and balanced approach, you can celebrate the holidays joyfully while staying committed to your well-being. Remember, it's about making choices that align with your health goals and finding a balance that allows you to revel in the festive spirit without compromising your overall health and fitness. Embrace the season with joy, gratitude, and a commitment to a healthy and fit lifestyle. Why not join our 30-Day Fit & Festive Workout Plan