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

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

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

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

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.

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

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

When it comes to your health and overall weight management, the road to success doesn't always have to involve grand lifestyle overhauls or extreme measures. Recent research underscores the effectiveness of small, manageable lifestyle changes, often referred to as micro-goals, in enhancing your weight loss journey. A study done in association with the Griffith Health Institute concludes that “small changes in nutrition and physical activity behaviours can prevent weight gain. In the context of weight management, it may be more feasible for most people to make small compared to large short-term changes in diet and activity”.These micro-strategies are easy to incorporate into your daily routine, delivering quick wins and accumulating over time to produce remarkable results. Start With Hydration: The first step to your weight loss journey begins as soon as you wake up. A tall glass of water in the morning can rehydrate your body after a night's rest. This simple act can prevent you from confusing thirst with hunger and provide an energy boost, especially beneficial if you plan to kick-start your day with a workout. Protein Power at Breakfast: For many, breakfast is lacking in protein, leading to mid-morning cravings and overeating during the course of the day. By increasing your protein intake with foods like Greek yoghurt, eggs, nuts or tofu, you'll stay satiated longer and be better equipped to adhere to your daily calorie goals. A study done by the Department of Nutrition at Arizona State University “indicates[d] an added energy-cost associated with high-protein, low-fat diets and may help explain the efficacy of such diets for weight loss.” While I don't advocate for extreme or exclusionary diets I do think that increasing your protein intake can help with overall weight loss. An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss. Study from the University of Washington School of Medicine Choose Whole Grains: At each meal, you're presented with choices between whole grains or other complex carbohydrates and refined grains or simple carbohydrates. Opt for whole grains, as they are packed with essential fibre. Fibre not only contributes to a feeling of fullness but also supports healthy digestion, making it a valuable ally in your weight loss journey. In addition to assisting in overall weight loss the benefits of choosing whole grains can be significant for your overall health. A study done at the Department of Nutrition at the University of Oslo concluded that “Inflammation-related death was inversely associated with whole-grain intake.” Read more about the benefits of whole grains here Lunchtime Strolls: Exercise is a key component of weight management, and it doesn't require marathon efforts. Making small changes, like spending part of your lunch break walking, can have a cumulative effect. Over time, these additional steps add up, enhancing your mood and helping you handle food triggers and cravings later in the day. In fact, the benefits of walking are often highly underestimated, there is a range of health benefits including counteracting the effects of weight-promoting genes, boosting the immune system and even reducing the likelihood of certain cancers. Out of Sight, Out of Mind: Highly tempting, unhealthy foods can often lead to impulsive eating. To counter this, remove these triggering foods from your immediate environment, whether it's your home, office, or car. Instead, fill these spaces with healthier alternatives like fruits and nuts, helping to set you up for success. I have also found that doing your grocery shopping online prevents you from picking up the odd snack or overdoing your food shopping often leading to overeating. Keep Prepping for Success: After grocery shopping, dedicate 5-10 minutes to meal prep. Cut up veggies for roasting or quick sautés and store them in clear containers at eye level for easy access. If you have the time you can set aside a day (or morning) of the week to plan and prepare meals. I like to pre-prepare meals such as overnight oats, slow cooker stews and soups and even cooking some chicken breast in bulk to have them readily available for salads, and wraps or to be served with veggies. Recover from 'Bad' Choices: It's perfectly normal to make occasional dietary choices that aren't aligned with your goals. The key is not to let these choices ruin your entire day. Acknowledge them, understand their context, and move forward with a positive mindset. Research indicates that a forgiving approach to your diet can contribute to sustained weight loss.I often see clients who have decided to eat say a biscuit, afterwards they feel guilty and start to feel despair that they have ‘ fallen off the wagon’ so to speak, they then think, well all hope is lost I may as well eat another one and very soon the whole packet is finished. The difference in calories and ‘bad’ elements such as transfats in one biscuit is 90% less than if you've eaten 10 biscuits. Prioritise Quality SleepFurthermore: One of the most potent strategies for weight loss is ensuring you get at least seven hours of quality sleep each night. A good night's sleep keeps your metabolism functioning optimally and curbs hunger, preventing those nagging cravings. According to a study by Papatriantafyllou E, et al. “Disturbed sleeping patterns, in terms of both quantity and quality, have been documented to lead to an increase in energy intake, mainly from snacking, especially on foods rich in fat and carbohydrates.” Furthermore, the study highlights that “there is an evident disregulation of the neuroendocrine appetite control system during sleep deprivation that alters the metabolic rate, with a negative impact on weight maintenance or weight loss interventions“ Be Prepared to Workout: Remove the early morning or evening workout decision-making process by setting out your weekly movement goals ahead of time, you can take this concept one step further by taking out your exercise clothes and shoes the night before. These small action minimises the chances of skipping your routine and increases the likelihood of following through with your fitness plans. Another trick is to only commit to 10 minutes of exercise, tell yourself you will go for a 10-minute walk, or commit to doing 10 minutes of a live online workout. More often than not it's the initial phase of the process that is the most daunting, the phase which you are most likely to back out. Once you've done your 10 minutes you will in all likelihood go on much longer, and even if you don't, at least you got 10 minutes of movement in. Make Exercise Fun: If traditional workouts leave you uninspired, consider pairing exercise with entertainment. Combine it with your favourite audiobooks or podcasts. This clever association transforms exercise into an enjoyable experience you'll eagerly anticipate. I encourage clients to incorporate exercise into their social life, instead of asking a friend to meet for coffee or lunch, next time invite your friends for a walk in the park, or to go on a hike. There are even more exciting options such as rock climbing, mountain biking or even joining a class together. In the realm of weight management, it's often the subtle, gradual changes that accumulate into overall success. These micro-strategies may seem small and insignificant, but their long-term effects can be transformative both in terms of weight management but also in living a healthier life. Need a little more inspiration to get going on your journey to a healthy lifestyle, why not join our 30-Day Reset Challenge?

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!