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A combination of trigger point & myofascial massage with Jana, and Pilates with Dan has released my neck dramatically & released the tension in my arm
Terry Peace
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Published: 08/10/2019

Eating Before Exercise? Try this.

What we eat has a huge impact on us when we exercise. 
I've been asked so many times about this hot topic, so here are my strategies to give you a boost;

The right fuel can:
  • give us stamina
  • give us energy
  • keep our tummy settled
But, if you are anything like me, the wrong food, or the wrong timing can give me stomach cramps or make me lethargic.
 
Here is what my tummy finds helpful:
  • Timing matters
  • Portion size helps
  • How digestible the food is really helps

Timing

I aim to eat 2 hours before exercise so that I'm not in digestive mode whilst trying to jump up & down.  But, due to other commitments, if I am exercising on an evening & can't access the kitchen 2 hours beforehand - you may also see me eating really close to my workout.  But what I eat changes.

Portion size helps

The closer to my workout I eat, the smaller the portion size, again for me, this comes down to being able to digest it, and not have it sitting in my stomach whilst my blood is aiming to pump through the muscular system.  We all need protein, good fats & complex carbohydrates.  The good news is, if you are eating very close to your workout, and especially if you are going to sweat...you can have a simple carbohydrate as it will give you energy, and you'll use it right up! (ideas below)

 

How digestible it is helps

The more dense a meal is, the longer it will take to digest.  Meats, fish & fats will all take longer to digest.  Which is a good thing post-workout, to repair us & to stop us craving.  But, before exercise, it's great to choose a meal that you can digest easier:

  • A slow cooked meal with chicken, & veg
  • A soup
  • A large smoothie

Ideas & recipes

Here are some ideas if you eat 20 mins before your workout (please note, these are female portion sizes taken from my Goddess recipe book & program):

  • a banana & 5 walnuts
  • 2 sticks celery with nut butter spread inside
  • a breakfast cookie (recipe here)
  • 2 squares of dark chocolate & 2-4 brazil nuts
  • a 1/2 portion of a smoothie with spinach & berries, hemp seeds for protein (or a clean powder) and chia or coconut for good fats.  See a recipe from my recipe book here.

If I am eating 2 hours beforehand:

  • My portion size may still be slightly smaller than a usual evening meal.
  • I choose carbs like sweet potato for energy or beetroot as it oxygenates our body which is wicked for endurance.
  • I am a huge faan of one-pots & soups.  I think Sallys tagine in my recipe book is a firm favouite!
  • Prep-ahead salads like this one

I hope this has been really helpful for you, if so, please do share it on your social media for everyone to access.

What do you think, would a post-workout blog be useful?

 

 

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Published: 20/08/2019

Events

C-Section Recovery is challenging for many women and a deeper approach is required to ensure that their recovery is truly an inside-out affair.
 
Just like the Diastasis Recti client, there needs to be a deep assessment of the woman’s core strength and connection and then a programme involving hands on massage therapies, nutrition, scar tissue release, postural re-alignment work before we finally get to the ‘core restoring’ exercise part of the puzzle.
 
This workshop is here to give you DO-ABLE self-care strategies you can APPLY STRAIGHT AWAY, as well as a 'behind the scenes' look into the programme.
 
This workshop will be very small group & supportive,  click the image above to book your place.
 
 
 

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Published: 11/07/2019

Class Pricing

Commit to a Healthy Habit!

Our rolling monthly contracts are the easiest way to sustain a healthy habit that supports your goals & lifestyle.  Easy & free to sign up, easy to switch between, only 1 month minimum commitment & easy to cancel 1 month before the next payment.

Don't use all your classes?  Automatic roll-over to the following month when you early cancel the class you can't make.

 

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Published: 17/06/2019

Vitality Summer Challenge!

Are You Ready To Feel Supple & Strong This Summer??? Commit To 5 Weeks And Be Sunshine Ready!!

Get ready - Our Challenge Starts Monday 1st July & Ends 2nd August

This Summer you may be jetting off to the sun & need to carry heavy luggage, OR you might need to improve your balancing skills for more than just a cocktail or two...

Anyone can join.  Pick one of the 4 categories below that best fit your lifestyle:

COMMIT TO ONCE A WEEK

Commit to attending one class a week > 5 classes in total

COMMIT TO TWICE A WEEK

Commit to attending two classes each week > 10 in total

COMMIT TO THRICE A WEEK

Commit to attending 3 classes each week > 15 in total!

 

There are prizes to be won!

Complete the challenge to be entered into our prize draw to be drawn on 5th August. 

Get an extra ticket into the prize draw by sharing/liking/commenting on a Vitality Centre social media post each week throughout the challenge!

You could win:

  • FREE ONE CLASS A WEEK MEMBERSHIP FOR THE REST OF THE YEAR (Sept-Dec '19)
  • a FREE spa evening for 2
  • FREE access to my online Vitality Goddess 4 Week interactive program!
  • Products at the studio - Neals Yard & Wild Nutrition & Pukka goodies to win!!

Everyone who completes the challenge will receive a little goodie - Hurray!!

Make it a success for yourself - add accountability by Inviting your friends!!  This Summer, let's do this!

BOOK YOUR CLASS PACKAGE HERE

 

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HOW DOES YOUR DAY START??

Bleeping alarm, crazy kids, achey bones, snooze button?? (Or all 4?!)

Lately I've found myself really tired when i wake up, so I've turned back to my 'self-care tool-kit' that I've built over the Years (one of things I love to help clients to create too!)  If you are anything like me....your finite amount of energy is often challenged by the curve-balls of parenthood, the juggling 🤹‍♀️ of work & home...not to mention the sleep!

This is why Self-care is Health-care.

Keeping your 'cup' topped up supports your energy for those curve-balls.

Here is my 4 MUST go-to solutions for a feel-good morning.  These are all quick to do for busy households!! - I hope these are useful for you.  If so, do let me know!

1. WATER

Sometimes the best thing sounds just too simple to be true...but if you know me...you know how I harp on about water!

500ml on a morning not only increases our metabolism by 30% for 2 hours, it also floods the system with goodness, and gets us moving!

If you imagine compressing on our muscles all night long, in the same way to compressing a sponge - all the water gets squeezed out.  Pump the water back in by offering water & then also moving too (choose your favourite pilates move here!)

2. ESSENTIAL OILS

If you have woken up groggy...essential oils are amazing for stimulating our brain!  Research has shown how inhlaling oils goes to work on our limbic brain & helps calm the nervous system.

Certain oils have different properties - choose a roll-on, rub into your palms & inhale for best results:

Peppermint - for focus

Orange - for lifting our mood!

Lavendar - for relaxation

Bergamot - for relieving anxiety

I made a 'clarity' blend that has many of these in - do have a tester when you next pop in!

 

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