Dry January! Why we need to drink more water!

Drink more water

Are you doing dry January? Whether you are trying it or not this month, it is a good time to check if you are drinking enough water. Drinking more water can curb appetite and sometimes hunger can be thirst so try a drink before eating.

Tip – did you know – Water is an absolutely essential thing for weight loss, staying healthy and looking after your body! It can be hard to keep on top of the old 8-glasses-a-day rule so here are 12 ways I think are a great way to keep your water intake up.

How to drink more water:

1) Don’t allow yourself a diet fizzy drink until you’ve drunk 2 glasses of water.

2) Have a glass of water every time you do something transitional – ie, sit down at your desk, get home from work, when you first wake up.

3) Keep a bottle in your handbag and take it everywhere you go – fill it up along the way.

4) When you go to fill up your bottle or glass, down it – and then fill up again! No sipping over time, just get hydrated then and there on the spot and you’ll feel the benefit immediately.

5) Freeze slices of lemon, lime or orange and use them instead of ice-cubes. So refreshing!

6) If you must drink a rare orange or apple juice, just fill it half way and fill the rest with water.

7) Take a two litre bottle to work and aim to drink it all by the end of the day. Leaving it on your desk will reduce time spent away from working and will be a constant reminder for you to drink it up.

8) Drink two full glasses of water at each meal – one before and one after. You could drink one before you have a snack too so you don’t eat as much. Sometimes when you think you’re hungry, you’re actually just dehydrated!

9) Put reminders in your phone calendar! Every three hours would be good and you’ll remember throughout the day rather than remembering at night and trying to play catch up all at once.

10) It doesn’t all have to be cold! Drinking hot water and lemon or ginger is lovely. Make sure it’s caffeine-free though as caffeine actually robs you of water! Herbal teas are great instead of caffeine like mint tea, liquorice. I’ve become a fan of Three Tulsi.

11) When drinking alcohol have 1 glass of water to 1 wine/ bubbly etc you will feel better in the morning.

So drink up – bottoms up! If you take just one of these tips away, you’ll be on the right track to getting your 8 a day and you’ll definitely drink more water.

5 steps for busy mums to feel, good, fit and healthy

5 steps for busy mums to feel good

 

At the start of any New Year there is so much pressure on us to make sweeping changes, lose weight, eat more healthily, do more exercise. Whilst all this is great and having goals is a great thing to motivate us, if you are busy Mum so much pressure and big targets to achieve can actually have the opposite effect and demotivate us. I propose that actually smaller, more manageable targets are actually going to see greater gains if you are already pushed for time.

Simply tune into your body’s needs to get the power to make positive, lasting changes in 2016. Changes you make affect your childrens choices later on (trust me I nearly have a teenager who makes her own choices now!). So showing that change can happen just by doing small things is a great example to set them. Here are my suggestions.

1. Take 15 mins a day to put yourself first – it’s only 1% of your day, making small daily changes and you’ll find what makes you feel good!  Take a look at our 10 minute relaxation and breathing video here, which can give a you perfect time out solution.

2. Plan your meals – proper family healthy meal planning stops you snacking, plan the family meals around when you are hungry, and have relaxing nights out – say “yes” to healthy and a life!

3. Get to bed early – sleep is major (I’ve been tracking my sleep and it’s a shock!). When you are tired you reach for sugar. Get more energy from exercise or more sleep. It also lowers your risk of disease. Scientists compare those getting less than 6 hours sleep to those getting 8.5hrs and it alters genes involved in metabolism, inflammation and immunity. Also taking magnesium or eating foods like leafy dark greens, fish and avocado gives you deeper sleep.

4. Look slimmer by correcting your posture – slide your shoulders back, lift your chest up and lift through the spine, lift and engage your deep abdominal muscles to pull in your tummy. Encourage good posture in your children as well.

5. In 45 minutes you can increase your metabolism with a good work out! With regular exercise you can increase the part of your brain associated with learning and memory! Get out as a family- cycle, run or swim. They will thank you for the motivation and they look to you how to live their lives!

6. (OK I said 5 steps but I’m feeling generous!) You must do daily stretches and joint mobility to help you age gracefully – I’m training for the marathon and have to stretch to prevent back pain the next day. See my Facebook page and youtube channel for the right stretches.

At Farnham Pilates we offer videos with mobility, strength, core work, stretching and relaxation! Take a look here for more inspiration or sign up to our newsletter (to the right on a PC or below on a tablet/phone) for up to date tips and news of our upcoming online programmes.

Mindfulness for Mums at Christmas

Mindfulness for mums at christmasXmas time can be stressful for mums with so many demands from work, household, family, kids plays, concerts, costume organising, parties – shall I go on? The main thing that gets missed off is you and your exercise. It is important to schedule time out for you to do exercise, eat healthily and spend the Christmas holidays to reset, reboot and recoup your body!

I’ve heard mums say its the kids holiday not theirs, as they have so much to do. That’s true when they are young as the focus is on them, and then teenagers just want to relax but set some goals and prioritise for you as well! Also you either love it or you just want it over. I love Christmas but that includes the food and drink and all the naughty things, but just stay relaxed and keep a positive mindset and tell yourself you will enjoy this lovely time. It’s also a reflective time and a chance to think about what is a priority to you and how to make it possible!

I am struggling fitting in the London Marathon training, as a non morning person it is a struggle to get up at 5.45am and run, but I’ve been doing it for 4 weeks now and trying not to think too much about leaving the warm bed and just getting it done. As I’ve been getting out 4 times a week my fitness has really improved! But I’m very aware as the holidays start and the weather gets colder it is hard to keep going or get started!!

My method to stay focussed – I’ve got reminders on my phone and it seems to be working, my husband is amazingly supportive and runs with me or gets me up!! I do find I’m multi tasking all the time and finding it hard to concentrate when I’m tired but I keep saying to myself in my head – “keep going” its like a little cheer and if I stay with a positive mindset it works wonders. This blog is more about our mindset and enjoying Christmas and staying fit healthy and happy. Comments about your struggles or ideas always welcome –

1. Be Present – enjoy the time with the kids, partner and family. Its so special when they are young, be in the here and now. Watch old movies with them (don’t check your phone), play games and enjoy the rows or banter (monopoly takes hours but we have bought a quick one!)

2. Gratitude – Encourage the kids to talk about what they are grateful for over Christmas ie food and presents compared to those with nothing or very little. At bed time we talk about what was the best thing they did and what they are looking forward to the next day.

3. Reflection – Reflect on what you and the kids need in life- take your life, and encourage the kids to, in their own hands. It is possible to say no to some things..

4. Expectations – Don’t have high expectations yourself ie of the perfect house/being tidy – it wont!

5. Be nice – Compliment the family before they can annoy you! If you have a critical relative just smile and nod – think happy thoughts (beach, sand!)

6. Take some time for you – Give yourself permission to think about you what you want to schedule in, i.e. 10 mins bath, chill out before the next family or social event. To totally relax and recharge, why not try our mindfulness video.  This is just £4.99 and you can put it on whenever you feel stressed to help you recharge and reset. Click here to find out more.

7. Balance – Even out the days events. If you are too busy or stressed the body goes into survival mode and store fat! Get fresh air, go to the beach, chase each other!

8. Meditate – when washing up to just clear your mind.

9. New years resolutions – if you don’t do something to make you happy / help you / please you NOW then when will you?

10. Food – have a day off unhealthy food, think 80 / 20 rule. Healthy veg soup with left overs?

11. – Sleep – Get 7 hours plus to reduce stress.

A good way to get set for this season would be to come to our Pilates and Wellbeing day on Thursday 10th December 12-5pm at our Pilates Garden Studio in Rowledge. All are welcome, bring friends and children. There will be the chance to try the reformers, a Heated Pilates session, 20 mins massage with Aase Waterman, Reflexology, and Reiki. Click here to find more details.

Or, to have a tool you can rely on to help you reset and rebalance whenever you need to, why not download our mindfulness video. It will take you through 10 minutes of exercises that will help you keep balanced over the busy festive season with breathing and relaxation exercises, which can be done when you need to. It is just £4.99 and you can click here to find out more or pay via the paypal link below to have the video sent straight to your inbox.

Have a lovely festive season with your loved ones but don’t be afraid to take time for you too.

Put your name in the box and follow the buy now link to make secure payment of £4.99 via paypal to get the Mindfulness video link straight to your inbox. Any questions please email hannah@farnhampilates.com

Me-time relax breathe

 

Why you need a spa break!

spa break hampshire

Join us at Champneys Forest Mere for a wonderfully relaxing weekend.

Do you know how important it is to take time out for yourself to help you relax, switch off and come back to daily routine feeling a new person. Do you have time to stop and think about YOU??

Why you need time out!

Every May and October we organise a Spa retreat at Champneys Forest Mere in the lovely Hampshire countryside. Women can join us for one day or the whole weekend. On our spa day we take time to do exercise, connect with yourself, relax and have a few laughs! It doesn’t matter how fit you are as there is a choice of classes and activites and full use of the spa. Why you need time out –

Simply put – You time is essential to spend time on yourself! Why?

Improve self-awareness
Increase emotional intelligence
Strengthen relationships
Assess your happiness levels
Evaluate who you are and your behaviour to yourself and others
Help you hear your inner voice
Positive impact on friends and family

Do you get ‘You Time’? Do you get enough? We work on mindfulness and helping you enjoy the NOW !

You will come back –

With work/life balance

With renewed energy and feeling creativity

Boosted confidence

With perspective as you’ve had time to examine thoughts and behavior

Grateful for your loved ones and what you have

Some time of self-evaluation

Lower stress levels

A stronger person for doing something for yourself for a change

Happier and able to handle what life throws at you

This will create a positive impact on friends and family

A women is like a teabag. You can’t tell how strong she is until you put her in hot water.”

Eleanor Roosevelt

Our next Spa Weekend starts 16th October to 18th October and here is the fantastic programme.

Day of activities all optional

Arrival 9am

spa break Hampshire

Pilates classes will be on offer

Welcome to the resort and selection of refreshments including yoghurt; granola; mixed berry compote pots; mixed fruit platter; mini muffins; fruit juice and tea/coffee

10.00-11.00 Pilates class -optional

11.00-11.55 Stretching and mindfulness meditation -optional

Bikes can be organised

Use of spa facilities all day

Access to up to 20 different forest mere classes

Personal training also available (extra)

Three course hot and cold buffet lunch

5.00- 6.00 tea and cake

Depart 6pm or stay the night

But don’t take our word for it, here are some of the past participants comments …

“Thank you for a great day! I really enjoyed it and came back feeling very refreshed and wished I had stayed the night and enjoyed a few glasses of wine on the terrace overlooking the lake….amazing view.”
GK, Farnham

“The spa day organised by Hannah was really enjoyable – doing Pilates with a view over the lake was wonderful and the meditation session afterwards helped us all relax so that we could enjoy the rest of the day; lovely lunch, some exercise and a lot of sitting around in the sunshine and chatting. What more could we ask for?”
HH, Haslemere

“It was nice to have a day doing something different with a very nice group of ladies.”
JC, Farnham

Tempted? To make it even easier for you to indulge we are offering a very special discount for this week only.

Pay £50 deposit this week and get the Day spa for just £85 (full price £120) and night £159 (full price £267)

£30 extra single supplement, (extra £10 for Saturday night).

To book on contact hannah@farnhampilates.com. We look forward to meeting you.

 

 

Schools Out! Keep exercising while the kids are on holiday

Exercise with kids in the summer holidays
Schools Out for Summer! Whilst that may mean lots of fun with your kids it can also mean that your normal workout routine can take a hammering.  So can you keep up your exercise regime over the summer? Here are my thoughts in a short video on the importance of making some time for yourself, followed by some great tips to help you keep exercising over the holidays.

Short workouts first thing can be great to keep exercising, but always –
Stay cool
Stay moving
Stay motivated
Stay healthy
Do 10 mins every morning
Swim, run, cycle, enjoy the sun for 10 mins get vit d.

 

Here at Farnham Pilates we also have a 15 min exercise video that you can download and do anywhere which can also help give you a focus to the exercise time you have.

 

Keep Calm and Carry on Exercising!
It’s important to stay calm with the kids and regular exercise for you can help with this. Physical activity influences changes in the brain otherwise activated by anti depressants and sport enhances the brains ability to absorb serotonin, which helps keeps moods balanced!

 

Stay motivated
Exercising as a group can be a real motivating factor to keep going. Run as a group, check local running groups or get other mums to meet you when partner home or cycle – wear a technical top to keep sweat away from skin to stop you feeling clammy. Or agree to do a class with a bunch of other mums and stick to it.

 

Get up early before the kids and do – Try this 4 min workout which you could do with your kids and encourage them to be fit and healthy too!
2 mins jog on spot then burpee
2 mins Squat then jump lift left leg then squat and change legs
2 Jumps
2 Air squats
Rocket jump bend knees
Butterfly sit up knees out – use core
Lunge
Crunch side reach for obliques
This will use oxygen so after the 8 mins the body carry on blitzing fat long after the session

 

We also asked Joanne McGowan of Act One Adventures for her top tips to involve kids in exercise and here is what she said.

 

“Try setting up a mini olympics at home, in the garden or park.  You don’t need fancy equipment – Pool noodles make great javelins, tins of beans for weight lifting, running races etc.  If you’re feeling really silly have a closing or opening ceremony too.
We also embrace technology that our son loves and have regular Just Dance evenings on the X Box.  It is a great giggle, good exercise and great family time too.”

 

To get the most out of your workouts in the summer…
Drink drink drink (water) –  it’s easy to be dehydrated do keep topping up.  I know in the summer it’s easy to start early with a glass of Rose but commit to 2-3 nights off a week and on those nights eat or choose healthily  – salads/ all veg meals, no bread.
Post workout Epsom salt baths cleanse your muscles of toxins restore mineral levels and encourage relaxation – soak away aches and pains
Diet – Keep blood sugar levels balanced take magnesium add more spinach, avocados, nuts seeds and dark chocolate. If you are going to drink a good detoxifier is hot water and lemon in morning and parsley tea- helps flush out toxins.

 

So with a bit of planning and a fun outlook you can keep up your exercise over the summer and have fun with the family too.

My favourite summer smoothies

Summer Smoothie Recipes

We’ve been enjoying some fabulous weather over the last few weeks and the warm weather can be a great time to look at your diet and fitness regime.  Smoothies can be a great way to up your nutritional intake which is very important if you are undertaking more exercise than usual.  They are also a great addition to a Summer detox. Here are a couple of my favourite Summer Smoothie recipes taken from Juice Tonic one of Soho’s hippest juice bars.

BODY FUEL JUICE

GOOD FOR –  This is an ‘Immune-system booster and a performance enchancer.’ It will help you to avoid a summer cold and generally help keep your immune system in tip top condition.

INGREDIENTS
Half a medium Beetroot
3 Medium Carrots
3 Oranges
1/2 Tsp. Acerola Cherry fruit powder

PERFECT SNACK JUICE

GOOD FOR –  This is a great one to have after a workout on a hot day.

INGREDIENTS
2 Pears
1 Large section of Pineapple
1Tsp. Chia Seeds
100ml fresh Coconut water

ENERGY BOOSTER JUICE

GOOD FOR – This smoothie helps the metabolism, balances your mood and gives you an energy boost.  Perfect for busy mums at this time of year as the kids start the long summer holidays.

INGREDIENTS
5 med Carrots
3 med Apples
1 inch of Ginger
1Tbsp. Lemon juice
1/2 Tsp. Maca

Not only do these recipes do you good, they taste fabulous too so enjoy!

For those of you looking to get a Yummy Tummy this summer do take a look at our Yummy Tummy Pilates programme which includes a 14 day detox to kickstart better eating habits.

 

Summer Detox – Getting the balance right

Summer DetoxA summer detox can be a great way to refresh your body ahead of a summer holiday or to help shift that last bit of weight if you have been following a fitness regime.  On my Yummy Tummy Programme we finish with a 14 day diet detox to help cleanse the body and reset some of our not so good eating habits.

However going straight into a detox can be a shock to the system, causing withdrawal symptoms such as headaches.  It can also fail if you don’t get the timing right.  In this blog I share some advice as to how you can make your detox successful by just putting in some preparation to get the balance right

1) Cut down before starting – If you start cutting back on caffeine and alcohol at least a few days before starting a detox then it won’t be such a shock to the body when you actually start properly.  Withdrawal effects such as headaches and irritability can be so severe if you just go “cold turkey” that many people will feel like stopping their detox before they have even really got started.  A little preparation beforehand can really help lessen these effects and lead to success. Increasing your water intake before hand will also get you used to drinking the amount of water needed on the detox.

2) Ensure you are in the right place mentally – If you are in a stressful place i.e. with work or family commitments then this may not be the best time to start a detox. So try and clear your mind a bit before getting started by perhaps making time to meditate or have a massage and choose a period of time where you can make some time for yourself to relax and do things that you enjoy.  This will make the detox process more manageable and enjoyable.

3) Are your hormones right? – If you are really effected by your hormones at certain times of the month then try and avoid these times to start a detox.

4) Clear your cupboards – get rid of the temptation of high fat or sugary snacks and make sure you have plenty of veg on hand and healthy snacks such as oatcakes and nuts.  If the temptation isn’t there you can’t be tempted, so don’t make things harder for yourself.

5) Get the family involved – I’m not suggesting that your children or anyone else should go on a detox but by talking to them about healthy eating and why you are cutting down on certain foods it can certainly help educate those around you.

6) Get support – if you can find others who are doing the same detox this can be a great help in succeeding.  With our Yummy Tummy programme we have a private Facebook group where we all support and encourage each other which can be really effective in seeing a detox through.

Do comment below if you have any questions about detoxing or have a look at our Yummy Tummy programme for more details.