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Savour our Sweet Potato Quinoa Bowl – a fusion of quinoa, roasted sweet potatoes, and creamy tahini dressing. Nutrient-packed and bursting with flavour, it's a perfect quick meal for work or a healthy dinner option. This delectable creation combines the hearty goodness of quinoa with the natural sweetness of roasted sweet potatoes, all brought together with a luscious tahini dressing. It's a harmonious blend of textures and tastes that promises a satisfying and nutrient-packed meal. Perfect for a quick weekday lunch or a healthy dinner option, this quinoa bowl is your ticket to a delightful and nourishing culinary experience. Nourishing Grain Bowl Ingredients 1 medium sweet potato ( or butternut), peeled and cut into small chunks 3 tablespoons extra-virgin olive oil, divided ½ teaspoon salt, divided ½ teaspoon ground pepper, divided 2 tablespoons tahini 1 tablespoon lemon juice 1 small clove garlic, minced 2 cups cooked quinoa 1 can chickpeas, rinsed 1 ripe avocado, diced Handful baby spinach ¼ cup chopped fresh coriander or parsley Optional Extras: Roast your chickpeas for some extra crunch Top with toasted nuts and seeds Crumbled feta or goats cheese Sliced red onion Directions Preheat oven to 220 degrees C. Toss sweet potato with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a medium bowl. Transfer to a rimmed baking sheet. Roast, stirring once, until tender, 15 to 18 minutes. Meanwhile, whisk the remaining 2 tablespoons oil, tahini, water, lemon juice, garlic and the remaining 1/4 teaspoon each salt and pepper in a small bowl. To serve, divide quinoa among 4 bowls. Top with equal amounts of sweet potato, chickpeas, baby spinach and avocado. Drizzle with the tahini sauce. Sprinkle with parsley (or coriander). Top with extra toppings if using. Quinoa bowls are always a nourishing, nutrient-dense and easy meal to prepare. Often these bowls of deliciousness can be prepared in advance and can travel well (think work lunches). 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.

Menopause is a natural phase in every woman's life, marking the end of her reproductive years. This transition, typically occurring between the ages of 45 and 55, can bring a variety of physical and emotional changes. While it's an entirely natural process, menopause often presents uncomfortable symptoms, such as hot flashes, mood swings, and weight gain, which can significantly impact a woman's quality of life. The good news is that exercise, particularly Pilates, can be a game-changer during this transformative phase. Understanding Menopause Before we delve into how exercise, specifically Pilates, can benefit women during menopause, it's essential to understand the basics of this life stage. Menopause is defined as the moment when a woman has gone without a menstrual period for 12 consecutive months caused by hormonal changes, marking the end of her reproductive capacity. However, the period leading up to menopause, known as perimenopause, can begin several years earlier and is often accompanied by various symptoms. Remember all women experience menopause differently but there are some common symptoms that many women may notice with their changing bodies. Common Symptoms of Menopause: Hot Flashes: Sudden, intense feelings of heat, often accompanied by sweating and flushed skin. Changes in Skin & Hair Condition: Dryness, itchiness, increased oil production, and the onset of adult acne. Also hair loss or hair thinning. Mood Swings: Hormonal fluctuations can lead to mood swings, irritability, and even depression. Weight Gain: Changes in hormone levels can affect metabolism and lead to weight gain, particularly around the abdomen. Bone Density Loss: The decline in estrogen levels can result in decreased bone density, increasing the risk of osteoporosis. Muscle Loss: Changes in hormones can also contribute to muscle loss and a decrease in muscle tone. Sleep Disturbances: Many women experience sleep disruptions and insomnia during menopause. Joint Pain: Hormonal changes can lead to joint pain and increased susceptibility to conditions like arthritis. How Pilates Can Help Exercise, particularly Pilates, offers numerous benefits that can alleviate many of the challenges women face during menopause. Pilates is a low-impact, whole-body exercise method that focuses on strengthening the core, improving flexibility, and enhancing overall body awareness. A study from the Department of Obstetrics and Gynaecology, Pt. J N M Medical College and BRAM Hospital “indicates that postmenopausal women who engage in the comprehensive exercise program, benefit by maintaining a healthy body, bone density levels, and good mental health.” In addition, a study conducted by the School of Global Sport Studies, Korea University on the relationship between Pilates and menopause found that “only a relatively short period (8 weeks) of Pilates exercise can effectively decrease menopausal symptoms.” The study stated that “Pilates is a good intervention for menopausal women because it helps improve not only physical fitness like balance and flexibility but also mental fitness.” Here's how it can specifically address menopause-related issues: Mood Enhancement: Regular exercise, including Pilates, has a remarkable ability to boost mood. This mood enhancement is attributed to the release of endorphins during physical activity. Endorphins are often referred to as "feel-good" hormones because of their role in generating positive feelings and reducing the perception of pain. Pilates sessions, with their focus on precise movements and controlled breathing, can provide a consistent release of these endorphins. This can be particularly helpful for menopausal women who are dealing with mood swings and irritability. Weight Management: Menopause often brings changes in metabolism and body composition, making weight management a concern for many women. Pilates, with its emphasis on building lean muscle mass, can play a significant role in weight management during this phase. The muscle-building aspect of Pilates contributes to a higher resting metabolic rate, making it easier to maintain a healthy weight. As lean muscle burns more calories than fat, Pilates can help women navigate the metabolic changes associated with menopause. Bone Health: As women age and estrogen levels drop, bone density can decrease, leading to a higher risk of osteoporosis. Pilates offers resistance training that strengthens bones, reducing this risk. Weight-bearing exercises, such as Pilates, are essential for maintaining bone density and reducing the risk of osteoporosis. Pilates incorporates resistance provided by various props and equipment, which promotes bone strength. Additionally, the weight-bearing nature of Pilates exercises, like standing leg work, contributes to overall bone health. Muscle Tone & Joint Health: Muscle loss, particularly in the core and pelvic floor muscles, is a common concern during menopause. These muscles are crucial for maintaining strength, stability and overall condition of the body and its movement patterns. In addition, joint pain and discomfort are common complaints during menopause. Pilates, known for targeting these specific muscle groups, can help women preserve their muscle tone. Regular Pilates practice focuses on strengthening the core and pelvic floor muscles, this can combat the muscle loss associated with menopause and contribute to greater muscle tone, strength and abdominal appearance. In addition, Pilates exercises focus on joint mobility and stability, which can alleviate joint pain and improve overall joint health. Improved Sleep: Menopause often disrupts sleep patterns, leading to insomnia and night sweats. Poor sleep can exacerbate mood swings and cognitive issues, creating a cycle of discomfort. Exercise has a positive impact on sleep quality. It can help regulate circadian rhythms and promote deeper, more restful sleep. By incorporating regular physical activity into their routines, menopausal women can improve the duration and quality of their sleep, leading to better overall well-being. Balance & Confidence: Menopausal women may also face challenges related to balance and body confidence. Changes in bone density and muscle mass, coupled with hormonal shifts, can affect posture and balance. Exercise, particularly strength training and balance exercises, can mitigate these concerns. It enhances muscle strength, bone density, and overall physical stability. As a result, women feel more confident in their bodies and less prone to falls and injuries. Stress Reduction: Stress is a common companion during menopause, as women juggle hormonal changes, work, family responsibilities, and various other life demands. Chronic stress can lead to a range of health issues, both physical and emotional. Exercise serves as a potent stress-reduction tool. It prompts the release of neurotransmitters like serotonin and norepinephrine, which help regulate mood. Additionally, it reduces the production of stress hormones like cortisol. Pilates emphasises mindful movement and controlled breathing, making it an excellent stress-reduction technique. The slow, deliberate pace of Pilates sessions encourages mindfulness, providing a respite from the hustle and bustle of daily life. This meditative aspect of Pilates contributes to stress reduction, improving mental clarity and overall well-being. As you get older, your metabolism tends to slow down – one reason for this is age-related muscle loss (muscle atrophy), due to the body becoming more resistant to normal growth signals. Muscle burns more calories than fat, so when you don’t preserve muscle, you’re more likely to put on weight – which can lead to forms of arthritis, among other health conditions. However, you can help avoid this through physical activity. Says Adam Byrne, Regional Clinical Fitness Lead, in an article for Nuffield Health. Designing a Menopause-Friendly Pilates Routine Creating a Pilates routine that caters to menopausal needs is essential for reaping the full benefits of this exercise method. However, it's crucial to prioritise safety and consult with a healthcare professional before beginning any new exercise regimen, especially if there's a risk of osteoporosis. Here's a sample routine to get you started: 1. Imprint & Release / Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Inhale and engage your pelvic floor muscles. Exhale and engage your transverse abdomins (TA) muscle which wraps around the abdomen like a corset and then gently draw belly button towards spine to engage the obliques and encourage your lower back to lengthen towards the mat. Inhale to return to the neutral position. Perform 5-10 reps. 2. Leg Circles: Lie on your back with your legs extended. Engage your core and lift one leg toward the ceiling. Inhale as you circle the lifted leg outward. Exhale as you complete the circle. Perform 5 circles in each direction for each leg. 3. Shoulder Bridge Prep / Glute Bridge: Lie on your back with your knees bent, feet hip-width apart. Inhale, engage your core, and lift your hips off the ground. Exhale as you roll back down, one vertebra at a time. Perform 10 reps. 4. Cat Stretch: Start on your hands and knees in a tabletop position. Inhale to prepare and engage the core. Exhale, to begin to tuck tailbone under, rolling the spine one vertebra at a time into a flexed arch position. Inhale to hold the pose. Exhale to lift from the tailbone and sequentially articulate the spine to return to a neutral spinal position. Flow through these poses for 1 minute. 5. Pilates Roll-Up: Lying on your back with your legs extended and together, feet flexed. Inhale and extend your arms overhead. Exhale, engage your core, and sequentially roll up, reaching for your toes. Inhale to hold and reach an exhale to reverse the movement, rolling back down with control. Perform 10 reps. 6. Spine Stretch Forward: Sit with your legs extended, feet flexed, and slightly apart. Inhale and lengthen your spine. Exhale, engage your core, and roll the spine one vertebra at a time to reach forward. Inhale to return to the starting position. Perform 8 reps. 7. Side-Lying Leg Lifts: Lie on your side with your legs extended. Inhale and engage your core. Exhale and lift your top leg as high as comfortably possible. Inhale to lower the leg. Perform 10 reps on each side. 8. Shell Stretch: Start in a kneeling position with your big toes touching. Sit back on your heels and extend your arms forward. Relax in this stretch for 2 minutes. Remember to consult with a qualified Pilates instructor or healthcare professional before beginning any new exercise program, especially during menopause or if you have any underlying health concerns. They can help tailor a routine that suits your individual needs and ensures safety. “Only a relatively short period (8 weeks) of Pilates exercise can effectively decrease menopausal symptoms.” Menopause is a transformative phase in a woman's life, but it doesn't have to be synonymous with discomfort and distress. With the power of Pilates, you can navigate this life stage with greater ease, both physically and emotionally. Regular Pilates practice can help manage menopause symptoms, boost your mood, and enhance overall well-being, empowering you to embrace this new chapter in your life with confidence and vitality.

A delicious way to get in all of your fruits and veggies for the day! A quick, easy and tasty way to get all of your necessary fruits and veggies in, while enjoying a delicious snack. Today, I have a unique and nutritious recipe that combines loads of veggies, fruits and nuts to create a delicious and healthy treat. And the best part? It's vegan, dairy-free, and incredibly nutritious. Sweet Potato Muffins Ingredients 3/4 cup mashed sweet potato 1/2 cup shredded carrot 1/2 cup grated apple 1/2 cup shredded coconut 1/4 cup raisins 1/4 cup chopped dried figs or dates 1/2 cup chopped walnuts 3/4 cup almond flour 1 Tbsp maple syrup (or honey) (optional) 1 tsp cinnamon 1/8 tsp nutmeg 1 tsp. baking powder 2 eggs Directions Preheat oven to 180 C. Mix everything together in one large bowl. Grease muffin tin with coconut oil or use paper liners. Divide batter into 9 muffin tins. Bake for about 30-35 minutes, until muffin is cooked through and the top is golden. Remove from oven and let stand for 10 minutes. You can also top with toasted nuts, toasted coconut or an extra drizzle of honey. Remove muffins and let cool on a baking rack. Store in an airtight container in the fridge. For other nutritious recipes check out our 30 Day Reset Challenge with healthy recipes and an easy to follow meal plan for 30 days. Let me know if you gave this recipe a try!

Life has a way of throwing us curveballs, and sometimes our exercise routines take a backseat to new job responsibilities, academic pursuits, family commitments, or just the rollercoaster of life in general. If you find yourself stepping away from your fitness routine for an extended period, fear not – you're not alone, and it's never too late to reignite your passion for exercise. Just like any other journey, getting back into the fitness groove requires a little motivation, planning, and self-compassion. Whether it's been a few months or even years, here are some tips to help you take those first steps towards a healthier and more active lifestyle. 1. Embrace the Starting Line: Remember, starting again does not mean starting from square one. Your past experience with exercise has equipped you with valuable knowledge and muscle memory. Embrace your previous achievements and let them fuel your confidence as you embark on this new phase of your fitness journey. Remind yourself of the times you felt invigorated after a great workout or the sense of accomplishment you felt after reaching workout milestones. Your body and mind have a remarkable capacity to regain their former strength and agility. 2. Set Realistic Goals: Avoid the temptation to dive headfirst into a rigorous exercise routine from the get-go or to overcommit to too many classes. Instead, set achievable and gradual goals that align with your current fitness level and available time and capacity. Be patient with yourself and recognize that progress takes time - Rome was not built in a day! Setting small milestones will keep you motivated and focused on your journey ahead. Start with specific, measurable goals like exercising twice a week or walking for 20 minutes daily. As you achieve these milestones, you can progressively increase the intensity and duration of your workouts. 3. Find Activities You Enjoy: The key to staying consistent with exercise is finding activities that bring you joy. Think back to the types of exercises or physical activities you enjoyed in the past. If you loved dancing, consider taking a dance class or joining a dance-based workout. If you enjoy being outdoors, explore hiking or cycling in nature. The more you enjoy your workouts, the more likely you are to stick with them in the long run. Trying out new activities, like Pilates can also be an exciting way to rediscover your passion for fitness. 4. Seek Support and Accountability: If you thrive on social interactions, consider involving a friend, family member, or coworker in your fitness endeavours. Having an accountability partner can be a powerful motivator, providing encouragement and celebrating your progress together. Joining online fitness classes or programs and challenges can also offer a sense of camaraderie and support, as you connect with like-minded individuals who share similar goals. Share your journey with others, and you might inspire someone else to start their own fitness revival. 5. Start Slowly and Progress Gradually: After a hiatus, it's essential to ease back into exercise to avoid injuries or burnout. Your body may not be as conditioned as it once was and you may be slightly discounted when it comes to body awareness, so it's crucial to give it time to adapt. Begin with gentle classes and gradually increase the duration and intensity as your body (and brain) adjusts. Remember, the goal is consistency. Listen to your body, and if you experience any discomfort or fatigue, take a step back and modify your routine accordingly. 6. Incorporate Exercise into Daily Life: Integrating movement into your daily routine can make a significant difference in staying active. Take the stairs instead of the elevator, take a short walk during your lunch break, or do some quick calf raises while waiting for dinner to cook. These small habits can add up and contribute to your overall fitness. Additionally, finding opportunities for physical activity throughout the day can help you overcome time constraints and maintain a consistent exercise schedule. On that note, schedule exercise, not only is it important for your physical health and well-being it is important for the mind and emotional centre as well. 7. Celebrate Every Victory: Acknowledge your accomplishments, no matter how small they may seem. Each step you take towards getting back into exercise is a triumph worth celebrating. Recognise and appreciate your efforts, and don't be too hard on yourself if you miss a day or face a setback – it's all part of the process. Celebrate the progress you make, no matter how incremental it may appear. Reward yourself with positive affirmations or small treats that reinforce your commitment to a healthier lifestyle. So no matter how long your hiatus has been or what life events may have intervened, you have the power to reignite your passion for exercise and reclaim the countless benefits it offers. Remember that every journey begins with a single step, and your commitment to starting anew will lead you towards a healthier and happier lifestyle. Be patient with yourself, stay focused on your goals, and most importantly, enjoy the journey as you rediscover the joy of being active and taking care of yourself. As you embark on this fitness revival, remember that the positive impact of exercise extends far beyond the physical realm. It can enhance your mental well-being, boost your self-confidence, and serve as a powerful tool to navigate life's challenges with resilience and grace. Are you ready to restart your fitness journey? Try one of our easy-to-follow online programs.

Yes you may think I'm crazy but don't knock it until you've tried it! Yes, you may think I'm crazy, but don't knock it until you've tried it! Today, I have a unique and nutritious recipe that combines unexpected ingredients to create a delicious and healthy treat. This Chocolate Black Bean Smoothie may sound unconventional, but trust me, it's a game-changer. And the best part? It's vegan, dairy-free, and incredibly nutritious. While not usually a smoothie staple let'S take a closer look at the star ingredient: black beans. These legumes are not only high in protein and fiber but also boast antioxidant properties that contribute to their many health benefits. So, let's get ready to blend and enjoy a smoothie that defies expectations and delivers a powerful nutritional punch. Chocolate Black Bean Smoothie Ingredients 1 frozen banana 1/2 cup frozen cauliflower 1/2 cup soft black beans 3-4 dates pitted 1 cup nut milk or milk of choice 1 Tbsp hemp seeds (optional - for an extra protein punch) 1-2 Tbsp cocoa powder 1 tsp ground cinnamon Directions Blend and enjoy! For other 'interesting' recipes check out our 30 Day Reset Challenge with healthy recipes and an easy to follow meal plan for 30 days. Let me know if you like this unique blend in the comments below!

Tech neck, also known as text neck, has become a prevalent modern-day ailment that affects many individuals due to prolonged use of electronic devices such as smartphones, tablets, and computers. As our lives become increasingly intertwined with technology, we spend more time hunched over screens, and our necks and upper backs bear the brunt of this poor posture. The constant forward head position and rounded shoulders puts excessive strain on the muscles, joints, and ligaments in the neck and upper back, leading to discomfort, pain, stiffness and ultimately changes in appearance and posture. “Civilisation impairs physical fitness.” - Joseph Pilates Tech neck is characterised by a variety of symptoms, ranging from mild to severe. Common symptoms include headaches, a stiff neck, neck spasms, pain between the shoulder blades, rounded shoulders, forward head posture, and jaw stiffness and tension. These symptoms can significantly impact our daily lives and overall well-being, affecting our productivity, comfort, and quality of life. One effective approach to alleviate the effects of tech neck and promote better posture and comfort is incorporating exercises that target postural correction and overall body alignment, such as Pilates. Pilates is a comprehensive exercise method that emphasises postural correction by strengthening stabilising muscle groups, increasing mobility within the joints including neck and upper back, improving flexibility of the muscles and fostering body awareness. Through a combination of controlled movements, focused breathing, and proper alignment, Pilates helps address muscle imbalances and improve posture. Flexing the head forward at varying degrees increased weight loads on cervical spine dramatically and this increased stress potentially leads to early wear, tear, degeneration, and possibly surgery. Ayhualem S, et al. Burden of neck pain and associated factors among smart phone user students in University of Gondar, Ethiopia. Pilates exercises for tech neck typically focus on strengthening the deep stabilising muscles of the upper back, neck and core while simultaneously promoting flexibility of the chest and shoulders and enhancing mobility within the cervical and thoracic spine. By engaging in regular Pilates practice, we can gradually relieve tension, improve posture, and reduce the discomfort associated with tech neck. Some key exercises that can be beneficial include: 1. Chin Tucks ( The Chicken) - Level 1 Sit or stand tall, aligning your head, neck, and shoulders. Gently draw your chin inward, creating a double chin. Hold this position for a few seconds before releasing. Repeat several times throughout the day to strengthen the neck muscles and align the head and neck properly. 2. Neck/Upper Trap Stretch - Level 2 Slowly turn your head to look over one shoulder, once you have reached your full range start to bring up the arm, on the same side, towards the crown of your head. Gently encourage a deeper stretch by placing the hand just past the crown of the head and dipping the chin down to look down past your lifted arms armpit towards the outside of your hip. Try to relax shoulders on both sides as you stretch, hold for around 30 seconds per side, completing a second set if you are comfortable. 3. Wall Angels - Level 3 Standing against a wall with your feet slightly away from the wall, try to encourage a neutral spine, meaning tailbone and ribcage will rest against the wall, maintaining a very slight curve in the lower back while engaging deep the stabilisers, think of gently drawing your navel to your spine. Bring the arms up into a goal post position with elbows and wrists against the wall (or as close as possible). Try to gently press the rib cage towards the wall, don't allow 'popping' or flaring of the rib cage, even if that means that the wrists have to move away from the wall slightly. On an exhale, keeping the rib cage in mind, slowly slide the arms up the walls, attempting to touch finger tips above your head. On your inhale gently pull them back down into your goal post position again. Repeat 5-8 times or as many as you are able to. 4. Threading the Needle - Level 4 Start in a four point kneeling position, with hands underneath shoulders and knees underneath your hips, shoulder and hip width apart. On your inhale, slowly lift one arm up next to the body to lift toward the ceiling, watching the hand as it travels up and allowing the body and chest to open towards the side. On the exhale, thread your lifted arm behind your arm standing on the mat, twisting the body inwards and reaching the hand towards the opposite wall. If your flexibility allows for it allow the ear to come down towards the mat. Listen to your own body and move within a range of motion that feels accessible for your spine. * Not applicable for people who have contraindications for twisting the spine. 5. Puppy Dog Pose - Level 5 Start in a four point kneeling position, with hands underneath shoulders and knees underneath your hips, shoulder and hip width apart. Start to walk your hands out to the two top corners of your mat, creating a small V position with the hands. Once you are comfortable exhale to begin to drop the chest towards the mat, while keeping the hips stacked above the knees. Think of drawing sternum to the mat and try to place the forehead on the mat. In addition to exercise, there are other measures we can take to mitigate the impact of tech neck.First and foremost, it is crucial to limit screen time and take regular breaks from prolonged device use. Set aside specific times throughout the day for tech-free periods to allow your neck and upper back to rest and recover. When working or using electronic devices, it is essential to focus on correct posture, maintaining a neutral spine and aligning your head, neck, and shoulders in a balanced position.Taking short breaks during work to stand up, stretch, and move around can also help relieve muscle tension and improve circulation. Engaging in regular physical activity be it Pilates or other exercise types such as walking, swimming, or cycling, can further promote overall well-being and counteract the sedentary nature of prolonged device use. Studies show that forward head posture adopted while using electronic devise has been identified as one of the risk factors for musculoskeletal pain. Ayhualem S, et al. Burden of neck pain and associated factors among smart phone user students in University of Gondar, Ethiopia. Additionally, creating an ergonomic workspace is crucial. Invest in an ergonomic chair that provides proper support for your back and neck. Adjust your desk and computer screen to an appropriate height and angle to maintain proper alignment while working. Applying heat to inflamed areas can provide temporary relief from muscle tension and discomfort. You can use a heating pad, warm towel, or take a warm shower to relax the muscles. However, it is important to note that heat therapy is not a substitute for proper exercise, postural correction, and addressing the underlying causes of tech neck. Depending on the severity of the symptoms it is advisable to seek professional advice from a physical therapist or healthcare provider for stretches and mobilising techniques tailored to your specific needs. A professional can provide personalised guidance and ensure you are performing exercises correctly and safely. Or if the pain and discomfort persist or worsen despite self-care measures, it is advisable to consult with a physiotherapist or healthcare professional immediately. Incorporating exercises like Pilates, maintaining proper posture, taking regular breaks, and seeking professional guidance can help alleviate the symptoms of tech neck and counteract the effects of prolonged device use to promote better neck and upper back health. Prioritising self-care, making conscious choices to support our neck and upper back health, and seeking professional guidance when needed will contribute to a healthier and more comfortable digital lifestyle. If you're experiencing persistent or severe symptoms of tech neck, it is advisable to consult with a healthcare professional or physical therapist for a comprehensive evaluation and personalised recommendations. If you have found this helpful why not try one of our online Pilates videos or sign up for live online Pilates workouts - workout from the comfort of your own home with an experienced instructor. Note: The information provided here is for educational purposes only and is not a substitute for professional medical advice. Not all exercises listed will be appropriate or applicable to all bodies, especially if you have any other injuries or medical conditions. If you have persistent or severe symptoms, please consult with a healthcare professional or physical therapist.

An easy, delicious and nutritious breakfast which is naturally gluten free and low in sugar. Packed with the goodness of protein-rich quinoa and an assortment of fresh, vibrant berries, this breakfast bowl is a nutritional powerhouse. The natural sweetness of the berries adds a burst of flavour, allowing you to savour every spoonful without the need for added sugar. Fuel your body with a low-sugar, high-energy breakfast that will leave you feeling satisfied and ready to conquer the day ahead. Quinoa and Berry Breakfast Bowl Ingredients 2/3 cup quinoa, rinsed, drained 1 1/3 cups water or coconut milk 1 orange 1/2 tsp ground cinnamon 2 tbsp toasted pumpkin seeds ( optional ) 2 tbsp natural almonds, toasted & chopped handful fresh blueberries 2/3 cup natural yoghurt, to serve (optional) Ground cinnamon, extra, to serve Directions Place the quinoa and water or coconut milk (for a creamier version) in a saucepan over medium-high heat. Bring to the boil. Reduce heat to low and simmer, covered, for 12 minutes or until the water has evaporated and the quinoa is just tender. Transfer to a large bowl and set aside to cool. Peel and segment the orange over a bowl, reserving the juice, and add the orange segments, juice, cinnamon, pumpkin seeds, almonds and half of the blueberries to the cooked quinoa. Stir to combine. Divide quinoa among bowls. Top with remaining blueberries. Dollop with yoghurt, if using. Sprinkle with the extra cinnamon. For more healthy recipes sign up for one of our challenges or lifestyle programs for access to our full recipe book.

Sugar, although undeniably delicious, can wreak havoc on our bodies in ways we might not fully realise. Excessive sugar consumption can lead to numerous detrimental effects on our overall health, not only our waistlines. While some people believe that you need some sugar in your diet, this simply isn't true, our bodies need glucose to function yes, but that is no reason to eat more sugar. Our bodies, as miraculous as they are, can create glucose by breaking down other macronutrient components such as carbohydrates, fats and proteins. Plus we find sugars in many other foods such as fructose in fruits and lactose in dairy products. So while we now know we don’t need the sweet stuff, if you need some additional reasons why not to eat it, aside from weight gain and sugar slumps, here are some lesser-known ‘side effects of sugar: 1. Sugar can cause skin ageing Do you want to keep your skin youthful? Then cut down on your sugar intake. Eating sugar causes glycation, a process in which sugar molecules attach themselves to collagen and elastin, the protein that keeps our skin firm and elastic. This process can result in skin damage, wrinkles, and fine lines, making us look older than we are. 2. Sugar affects brain function Did you know that sugar can affect your brain function? Eating sugar triggers the release of dopamine, a neurotransmitter that controls our pleasure and reward system. This process can lead to addiction-like behaviour, meaning you need more and more of the substance to produce the same dopamine effect. Elevated glucose levels can also lead to inflammation of the brain, a study cited in Verywell Mind showed “inflammatory markers in the hippocampus of rats fed a high-sugar diet, but not in those fed a standard diet.” This inflammation can lead to memory loss and cognitive function impairment. 3. Sugar can lead to anxiety and depression Are you feeling anxious and depressed? Your sugar intake could be the culprit. While there are many ways in which sugar affects the brain and thus our mood one of the more basic ways to explain the effect of sugar and our moods can be the ‘sugar slump’. Eating sugar can cause blood sugar levels to spike, leading to a quick burst of energy. However, this burst of energy is short-lived and can result in a sugar crash, leading to mood swings and anxiety. A study published in Scientific Reports stated that “our study provides evidence that sugar intake from sweet food/beverages increases the chance of incident mood disorders” 4. Sugar can lead to liver damage Consuming high amounts of sugar can lead to strain on the liver and ultimately to a condition called non-alcoholic fatty liver disease. This condition is caused by the buildup of fat in the liver, leading to liver damage and several health issues. According to Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health "Your liver metabolises sugar the same way as alcohol, and converts dietary carbohydrates to fat" By eating too much sugar the liver will start to take strain with the higher fat content. 5. Sugar affects our heart health Sugar affects yet another organ, our heart. While scientists are not conclusive as to how sugar intake increases the risk of cardiovascular disease, they are all in agreement that there is a correlation. In a study by Dr Hu and others published in the JAMA Internal Medicine, they found the following; “People who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar.” "Basically, the higher the intake of added sugar, the higher the risk for heart disease," says Dr. Hu. In conclusion, sugar consumption can lead to several health issues, including skin ageing, brain function, addiction, anxiety, depression, inflammation, and liver damage. To avoid these negative effects, it's essential to limit our sugar intake and focus on a healthy diet. By cutting down on sugar, we can lead a healthy and happy life. Spot the hidden sugars in your food labels! While it may be listed as sugar or cane sugar it can also be listed as sucrose (table sugar), corn sweetener, high-fructose corn syrup, fruit-juice concentrates, nectars, raw sugar, malt syrup, maple syrup, fructose sweeteners, liquid fructose, honey, molasses, anhydrous dextrose, or other words ending in “-ose,” the chemical suffix for sugars. If any of these words are among the first few ingredients on a food label, the food is likely high in sugar. The total amount of sugar in a food is listed under “Total Carbohydrate” on the Nutrition Facts label.

A healthy easy family dinner. Taken from our 30 Day Rest Challenge. Our motto is 50% veggies on every plate and this is a delicious way to get all your macronutrients in while still enjoying a low-carb and tasty meal. The Thai inspired flavours will be a firm family favourite. Even my family enjoyed some of the challenge recipes - 30 Day Reset Challenger This Asian Thai slaw salad with chicken is a healthy and delicious dish that's packed with flavour and nutrients. It's a low-carb option that's perfect for families looking for a nutritious and satisfying meal. Healthy Thai Chicken Salad Ingredients 4 small chicken breasts zest of 1 lime 1 tbsp. fresh lime juice 3 tbsp. coconut milk 1 tsp. honey 1/2 tsp. fish sauce Dash of tamari 1 tsp. Sesame oil (optional) 400g. red cabbage, thinly sliced 1-2 carrots julienned 1-2 baby marrow julienned 1/2 red pepper thinly sliced 2 spring onions, chopped fine 1/4 c. fresh coriander 3 Tbsp toasted sesame seeds Directions Heat grill to medium-high. Season chicken cutlets with salt and pepper and grill, turning once, until just cooked through, 3 to 4 min. total. Meanwhile, grate lime zest into small bowl and set aside. Squeeze lime juice into large bowl. Whisk in coconut milk, honey, and fish sauce, sesame oil (if using) and a dash of tamari until combined. Add red cabbage, other veggies and spring onions to dressing and toss until evenly coated. As soon as chicken comes off grill, sprinkle with reserved lime zest. Divide chicken and slaw among plates. Sprinkle coriander over slaw and serve. Sprinkle with toasted sesame seeds.

Pilates has become an increasingly popular physical fitness system in recent years, owing to its numerous benefits. However, there are still many misconceptions about Pilates that persist, even among regular practitioners. In this blog post, we will debunk some of the most common Pilates misconceptions and set the record straight. Misconception #1 Pilates is boring One of the most common misconceptions about Pilates is that it is boring. However, this couldn't be further from the truth. Pilates is a dynamic and engaging form of exercise that requires both physical and mental focus - far from a boring workout. Debunking: The idea that Pilates is boring may come from a lack of understanding of what Pilates actually entails. Pilates holds some important basic principles that must be learnt before moving on to more advanced movements. Often if previously active people or those looking for a challenging workout may be underwhelmed in an introductory session however, once the basic principles have been mastered it opens a door into a whole wonderful world of movements which will create strength, endurance and a challenge for anyone. Additionally, Pilates classes can be taught in a variety of ways, from beginner sessions, anatomy-informed classes or fun Pilates Tempo workouts. Plus we can use a variety of props during workouts to keep things interesting and challenging for practitioners of all levels. Misconception #2 Pilates is only for older ladies Another common misconception about Pilates is that it is only suitable for older women. This myth encompasses two misconceptions; one that Pilates is only for women and two, that it is not for the younger generation. Debunking: Pilates was developed by Joseph Pilates, a man, in the early 20th century as a system of exercises to improve strength initially for males. Joseph worked as a gymnast, boxer and military trainer, using his technique to help develop the male physic to be able to withstand the pressures that come with each of those disciplines. Later, he used his method to rehabilitate wounded soldiers (also men). The system has evolved over the years, and today it is practised by people of all ages and genders, from teenagers to older adults, and everyone in between. Luckily professional male athletes such as LeBron James and David Beckham are signing up in full force for the benefits of Pilates and debunking this myth for us. Misconception #3 Pilates is too easy or ‘just stretching’ Some people may believe that Pilates is too easy or just a series of stretches and won't challenge the body. Debunking: This one is easy, all you have to do is take a class to know how wrong this myth is. While Pilates may look effortless when performed by experienced practitioners, it is a challenging workout that requires a lot of concentration and effort. Pilates exercises are designed to target the body's deeper muscles, including the core muscles, which can be difficult to activate with other forms of exercise. Additionally, Pilates can be adapted to meet the needs of any individual, from beginners to advanced practitioners, and can be made more challenging by introducing props to the workout or increasing the resistance or complexity of the exercises. #ifitsnotharditsprobablynotpilates Misconception #4: Pilates is only for people with back pain Some may have heard that Pilates is a form of rehabilitation and not designed to develop or progress uninjured individuals. Debunking: While Pilates is often recommended as a form of physical therapy for people with back pain and other conditions, it is not just for people with injuries or chronic pain. Pilates is an excellent form of exercise for anyone who wants to improve their core strength, balance, and flexibility. Pilates exercises can help prevent injuries by strengthening the muscles that support the spine and improving posture. Misconception #5: Pilates is only for young hyper-flexible dancers Many of us may have heard that Joesph trained dancers in New York and there is a strong dance culture within the Pilates community. You only have to look to social media to see beautiful, long, lean and flexible dancers effortlessly performing Pilates movements to feel that this myth may be real. Debunked: While it's true there is a strong dancer-Pilates relationship, Pilates is a unique form of exercise that is used by people for rehabilitation, athletic conditioning and just as an enjoyable way to keep fit, strong and improve posture. Pilates movements can be perfectly tailored to suit each individual's movement goals and fitness levels. Pilates is a dynamic and challenging form of exercise that offers many benefits for people of all ages and fitness levels. It is not just for older women or people with back pain, and it is not just a series of stretches or a rehabilitation tool. Pilates can help improve strength, balance, flexibility, posture, and overall well-being, and can be tailored to meet each practitioner's individual needs and goals. With the right guidance and instruction, Pilates can be a fun and engaging workout that can be enjoyed for a lifetime. So, if you haven't tried Pilates yet, don't believe the myths – give it a go and see for yourself the wonderful benefits it can bring to your body and mind!

Mindfulness is a popular buzzword these days, but what does it really mean, and what are the scientific benefits of practising it? In short, mindfulness is the act of paying attention to the present moment without judgement. This might involve focusing on your breath, sensations in your body, or the sounds around you, among other things. What is mindfulness? Although mindfulness has its roots in ancient spiritual practices, there is now a growing body of scientific research that supports its benefits for both physical and mental health. One of my favourite authors and expert on the subject of mindfulness Jon Kabat-Zinn defines mindfulness as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”. By cultivating this awareness through the breath, you can learn to be more present with your experiences as they unfold. This can help you develop greater resilience and cope with pain more effectively. How does mindfulness work? Mindfulness works by helping you become more aware of your thoughts and emotions. Instead of getting caught up in them or reacting automatically, you can observe them without judgement and respond in a more intentional way. Over time, this can lead to greater emotional regulation, increased resilience, and improved cognitive function. Another way that mindfulness can benefit us is by helping us become more present in our daily lives. We often get caught up in worrying about the future or ruminating on the past, which can lead to feelings of anxiety and depression. By bringing our attention to the present moment, we can cultivate a greater sense of peace and contentment. Jon Kabat-Zinn also talks about the presence of autopilot mode with many of us moving through our daily tasks without being fully present or aware while doing them. He claims mindfulness practice can actually add years onto your life by being able to be present with your loved ones, or in a beautiful setting or even just learning to appreciate your daily routine and being present every step of the way. It's important to note here that mindfulness is not about making your mind “ blank” or clearing your mind of all thoughts, its rather about being aware of your thoughts, feelings and body and present in any given moment. “ Kabat-Zinn talks about acknowledging your thoughts as they enter the mind, but observing them non-judgmentally, like clouds drifting through the sky. Here are just a few of the ways that mindfulness can positively impact your life: Reduced anxiety: Studies have shown that practising mindfulness can reduce anxiety levels to the same degree ( non-inferior ) to that of commercial anxiety medication. The study published in JAMA Psychiatry stated “In this study, mindfulness-based stress reduction was a well-tolerated treatment option with comparable effectiveness to a first-line medication for patients with anxiety disorders.” Improved cognitive function and boost in working memory: Mindfulness has been shown to improve working memory, attentional control, and decision-making ability. Firstly, being present in any given moment, rather than on ‘auto-pilot’ will automatically mean a greater amount of thought processing will be given to any decision or action resulting in use of more of our cognition. Aside from this however, studies published in the National Library of Medicine have shown that “a variety of meditation techniques may be able to offset age-related cognitive decline and perhaps even increase cognitive capabilities in older adults.” Reduced symptoms of depression: Mindfulness-based practices have been shown to be effective in reducing symptoms of depression, particularly when combined with other forms of therapy. As one study states, “As expected, mindfulness decreased depression and anxiety by increasing reappraisal and reducing worry, rumination and suppression” Improved physical health: Mindfulness has been shown to have a positive impact on a variety of physical health markers, including blood pressure, immune function, and chronic pain. As well as lowering the prevalence of stress hormones such as cortisol which can have negative effects on ones physical wellbeing. It does so be inducing the relaxation response. According to Alex Haley, MBA and Louise Delagran, MA, MEd “This response engages the parasympathetic nervous system, which is responsible for restoring the body to base levels after a stress response, calming it down by lowering the heart and respiratory rate, blood pressure, and muscle tension.” Mindfulness practices you can try today So how can you incorporate mindfulness into your daily routine? There are many different ways to practise mindfulness, but here are a few simple techniques to get you started: Breathing exercises: Take a few minutes each day to focus on your breath, paying attention to the sensation of the air moving in and out of your body. If your mind wanders, gently bring your focus back to your breath. Body scan meditation: Lie down or sit comfortably and take a few deep breaths. Then, mentally scan your body from head to toe, noticing any sensations of tension or relaxation. Mindful eating: Take a few minutes to really savour your food, paying attention to the flavours, textures, and smells. Avoid distractions like TV or your phone while you eat. Mindful movement: Activities like yoga or tai chi can be a great way to practise mindfulness while moving. Practical Tips for Mindfulness Practice If you're new to mindfulness, it can be helpful to start small and work your way up. Here are some practical tips for incorporating mindfulness into your daily routine: Start with just a few minutes of mindfulness practice each day. You can gradually increase the amount of time as you become more comfortable. Find a quiet space where you won't be interrupted. This can help you stay focused and present during your mindfulness practice. Experiment with different techniques to find what works best for you. This might involve focusing on your breath, body sensations, or sounds around you. Be patient with yourself. Mindfulness is a practice, and it takes time and effort to develop. Try to incorporate mindfulness into other aspects of your life, such as mindful eating or mindful movement. Remember, mindfulness is a practice, and it takes time and effort to cultivate. But the benefits can be well worth it, both for your physical health and your overall sense of well-being.

Pilates is a popular exercise method that focuses on strengthening the body's core muscles, improving flexibility, and enhancing overall physical health. But did you know that Pilates can also have a significant impact on your mental health? I personally have felt the positive effects on Pilates for my mental health and a decrease in the severity of my anxiety disorder. Reducing Stress and Anxiety Stress and anxiety are common mental health issues that can have a significant impact on overall well-being. The prevalence of mental health conditions is actually frightening with the World Health Organisation stating that “Approximately 280 million people in the world have depression.” While not a full proof solution Pilates and exercise in general can help. The slow and controlled movements of Pilates help the mind focus on the body's sensations, reducing racing thoughts and promoting a sense of calm. The emphasis on breathing during Pilates also helps to calm the nervous system and promote relaxation. This is confirmed in a study conducted by the University of Limerick which found that “ Pilates resulted in significant, large, heterogeneous reductions in depressive and anxiety symptoms and feelings of fatigue, and increases in feelings of energy” Enhancing Mindfulness Mindfulness is an essential aspect of mental health. According to mindfulness expert Jon Kabat Zinn “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.” While Pilates’ main focus is not on developing a mindfulness practice, the control and body awareness that is required for each movement means that each participant needs to be acutely aware of their own body, its movements and breath at any point in the class. Often referred to as ‘ the thinking man's exercise” it requires a great deal of concentration around each movement, thus not leaving very much time or space for other mental activities ( such as fretting, depressive thoughts and worrying) to take hold in the mind during a class. Boosting Mood Depression is a common mental health disorder that affects millions of people worldwide. According to James Blumenthal, a clinical psychologist at Duke University, “there's good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program," The reasons are multifaceted, firstly exercise is known to produce endorphins which is a mood boosting hormone in the body, furthermore the controlled and precise movements involves mental focus which often acts as a respite from ruminating depressive or anxious thoughts, thus breaking the negative cycle. Lastly there are a number of additional benefits of Pilates all of which all lead to a greater quality of life, including regulating sleep patterns, boosting self esteem and generating a sense of accomplishment. Improving Concentration and Focus Each of the movements in Pilates are executed with acute focus and concentration. In fact two of Joseph Pilates original basic principles were concentration and precision. In order to be precise the mind needs to be solely focused on the task at hand, this means that in a Pilates class while the body is getting a good all round workout, so is the mind. In addition, learning any new skill ( in this case Pilates ) can help promote cognitive function. “When you exercise, you engage your muscles to help improve overall health,” says Dr. Ipsit Vahia, for Harvard-affiliated McLean Hospital. “The same concept applies to the brain. You need to exercise it with new challenges to keep it healthy.” Promoting Better Sleep Sleep is crucial for mental health and well-being, as it allows the body to rest and repair. In fact it can be argued that proper sleep patterns are one of the most important health factors after water consumption and a healthy diet. According to research done by Chen, Z et al. sleep disruption can have a huge impact on mental health, increasing the symptoms of depression, neurodegenerative disorders, it has a negative impact on the cardiovascular system and even increases mortality. So while we know the risks for poor sleep, we are also equally sure about the benefits of exercising in relation to improved sleep patterns : Based on available studies, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep. Pilates offers many benefits for both physical and mental health, making it a valuable exercise method for overall well-being. From reducing stress and anxiety to boosting mood and self-confidence, Pilates can help improve mental health outcomes and enhance overall quality of life. By incorporating Pilates into your regular exercise routine, you can experience the many benefits for yourself and enjoy a happier, healthier life.