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A-Z of Herbs and Spices. B is for Basil & Bayleaf.

Today’s herb is Basil
from our lovely Krissy B, our resident food explorer
Basil is a flavourful, leafy green herb that originated in Asia and Africa.

It’s a member of the mint family, and many different varieties exist.

The many varied species of basil include sweet basil, lemon basil, Italian or curly basil, holy basil, Thai basil and lettuce-leaf […]

By |March 31st, 2020|Article, Nutrition|

A – Z of Herbs & Spices – Ashwagandha & Anise

Today’s herb is Ashwagandha
Ancient medicinal herb classified as an adaptogen which simply means it can help your body manage stress.

One of the most important herbs in Ayurveda and often referred to as Indian ginseng or winter cherry.

Although scientific research is limited, but ashwagandha can carry the following benefits:

can reduce blood sugar levels
might have […]

By |March 30th, 2020|Article, Nutrition|

When Soft Values Drive Hard Results

LIFEHACK article by Greg Sellar

From the boardroom to the gym, awareness of your thinking, speaking and actions can be the difference between failure and success.

Being aware and knowing where you lie in space is one of the fundamental priorities for anyone wanting success – it isn’t a magic bullet, but it is the first step. […]

By |February 24th, 2020|Article, Lifestyle|

Cardio Resistance Workout

Workout by Glenn Cranham

This is a touch workout for the Hypertrophy/performance stage Mesocycle of training. 

Flexibility & Muscle Activations

Action
Sets
Reps
Load
Time
Rest

Calf wall stretch
 
1
 
20s
 

Kneeling Hip flexor
 
1
 
20s
 

Sitting glute
 
1
 
20s
 

Single leg squat to touch
2
6
 
 

Ice skaters
1
12
 
 
 

 
 
 
 
 
 

Cardio vascular

Movement
Settings
Type
Intensity
Time

Rowing
 
intervals
>1.40/500m
6 min (40/20)

Cross trainer
12
intervals
>100spm work int
25s w/15s r

Running
 
Steady
70%
15 min

 
 
 
 
 

 

Resistance

Exercise
Sets
Reps
Tempo
Load
Rest

Cardio 1
Rowing as above

Cleans
3
10
Fast
75% 1RM (use the same bar for the 4 exercises)
Circuit

Bench press
3
10
3-0-1
Circuit

Front squats
3
10
2-1-2
Circuit

Bent over row
3
10
3-0-1
1 min & […]

By |February 24th, 2020|Article, Workouts|

How my career as a Pilates instructor changed my life.

No more 9-5 for me!

By Jill Williams

After a few years of procrastination, I suddenly hit a wall with regards to my

Corporate job.  As a chronic insomniac it was becoming increasingly difficult to focus and commit to the demands of endless meetings, reports, deadlines etc.

When I started training to be a Pilates instructor, I instinctively knew […]

By |February 24th, 2020|Article, Students|

Banana Protein Muffins (No eggs)

If you are in need of a nice and easy recipe/ perfect snack pre or post training 😁
You can easily be made vegan with vegan yoghurt and plant based protein powder.

3 ripe bananas 

1 tbsp coconut flour 

4 tbsp ground almonds

2 scoops protein powder of choice

4 tsp Greek yoghurt or plant based yoghurt for vegetarian version 

1/2 tsp […]

By |February 24th, 2020|Article, Recipes|

Benefits of Creating Digital Assessments & Workouts

Article by Emma Excell @ Fisikal.com
Technology continues to break boundaries in the fitness industry, not just for the consumer but also

for the personal trainers running businesses in this competitive sector.

Despite the many benefits of taking your PT business online, some are still reliant on paper-based

systems. This method is littered with limitations and inefficiencies which can […]

By |February 24th, 2020|Article, Business|

Postural Dysfunction and Exercise Therapy: What are they?

Good posture and how stable the body is, in varied postural positions is the product of the force generated by four myofascial/muscle slings that are located diagonally throughout the body. Often referred to as the sling systems.

The four myofascial/muscle slings are the anterior oblique sling, the posterior oblique sling, the deep longitudinal sling and the […]

By |February 24th, 2020|Anatomy, Article|

Gut health, the microbiome, and its link to our mental and physical well-being

Series article by Andrea Bremner

Introduction

Here follows a series of articles on gut health. To set the scene I am going to give you my history and how I ended up studying and researching into the gut microbiome.

My parents divorced when I was three years old and my autocratic step-father moved into my life from the […]

By |February 24th, 2020|Article, Nutrition|

Blast accumulator workout to kick start your year

A wee workout to share with your clients to kick start their workouts this year. You can use it for homework or in a session or class with them. You can change the exercises to suit you or your equipment just use the accumulator concept.  Based on the hangover of the 12 days of Christmas/ton […]

By |January 5th, 2020|Article, Workouts|