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How To Successfully Complete a Walking Marathon – Part 3

So, you have completed many weeks and even months of walking training to build up to walking 20 miles as your longest walk.  It doesn’t matter how long it’s taken to get here but you must have completed at least a 20 mile walk 2-3 weeks before the main event. SET YOUR APPROXIMATE FINISH TIME…
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HOW TO TRAIN FOR A WALKING MARATHON – PART 2

Following on from Part 1 of this Blog, I am going to discuss how you can design a programme to train for a 26.2 mile walking marathon. The 10% Rule for Marathon Distance Training Your marathon training timetable will vary by how much base mileage you have already built. If you have followed the advice…
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HOW TO TRAIN FOR A WALKING MARATHON FROM SCRATCH – Part 1

My client base is wide and varied – some come in for maintenance massage, some for Personal Training, Pilates Instruction or rehabilitation exercise – most come with some sort of injury or serious health problem. For those who are recovering from injury or wanting to get back into fitness or increase their health in a…
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11 Ways to Manage Low Back Pain

Low back pain is definitely one of 2 muscular skeletal issues I encounter the most in my clinic – the other being neck and shoulder issues. Perhaps you bent the wrong way while lifting something heavy or twisted in the car or while lifting weights and felt your back “go” or “rip”. Perhaps you’re dealing with…
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Boosting your immune system with Acupuncture

I’m always being asked at my clinic if Acupuncture can boost the Immune System. The answer is yes…  it is amazing at doing this! Acupuncture is thousands of years old and Traditional Chinese Medicine (TCM) has understood immunity for a long time.  As early as the 11th Century the Chinese were using ‘nasal vaccinations’ to…
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Here’s Why You Are Not Fit …

… I get it … you want to be fit. You know how much you would like to weigh. You know your ideal clothes size. You can even picture how great those skinny jeans will look. So why aren’t you living life in your ideal body? Based on over 2 decades of experience (plus a…
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Do you really want change?

Thought you needed this… Why are you still living in a body that you’re unhappy with? It’s a hard question to honestly answer. I know. In my experience, people carry ‘unwanted’ pounds for very specific reasons. These reasons are subconscious, which is where things get tricky.Self-sabotage is your subconscious way of protecting yourself.Sounds crazy, but…
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Big Mac vs …….

What’s your favourite Mac Donald’s meal?  Cheeseburger, Fillet of Fish, Chicken Sandwich, chicken nuggets or the Big Mac with large fries and soft drink you HAVE to order with it?!!! So, you eat your Big Mac, large fries and guzzle your soft drink, belch gratefully and then …  an hour to an hour and a…
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Time Saving Workouts Prove More Effective

How many times have you told yourself that you’d exercise and get fit, if only you had the time? If I had a pound for every time I’ve heard the I-don’t-have-time excuse I would be a multi-millionaire! Well, you will be pleased to know that new and exciting research is coming out in favor of…
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Do I Need To Do Weight Training to Lose Weight?

Do you want to have a stronger, healthier, and more aesthetically pleasing body? Read on!It is worth mentioning at this point that before doing any weight training it is advisable to consult first with your doctor especially if you have a serious medical condition or are significantly overweight. It is worth mentioning at this point…
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Don’t believe the Muffin Top Myth!!

If there’s one thing that really irks me, it’s seeing people led astray by the Muffin Top Myth. These well-meaning folks devote time and effort under a faulty premise that gets them zero results. And I get fired up! I know that when you put your valuable time and energy into a fitness program, you…
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Is fruit destroying your results?

Most of us consider fruit to be healthy – something that we can enjoy without restraint. And while fresh fruit does contain essential vitamins, minerals and fiber, the market place has been flooded with “fruit products” that are sabotaging your fat loss results. Is any product with the word “fruit” in the name a valid…
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Should I train for strength? 5 Myths to avoid!

Nothing irks me more than when good people are misled by fitness myths. These myths sabotage results and keep people miles from their goal weight. So I’ve got to warn you about the bogus rumors going around about strength training. I don’t want to see you or anyone else held captive by a faulty belief.…
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This Fat Loss Tip WORKS!!!

You are completely fed up…and I don’t blame you. For ages you’ve been eating healthy and exercising, and yet still haven’t met your fat loss goal. What’s the deal? This is a quandary that all dedicated fat-loss-seekers find themselves facing, sooner or later. Why won’t the weight come off? You are doing everything you can…
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Staying Fit During the Holidays

Bring it on…the high-calorie food and drinks, that is! Is that how you’ve approached this magical time of year?  You’re not alone.  Most people lose sight of their fitness and fat loss goals entirely this month, only to have a rude awakening when their clothes are snug come January. It’s really no wonder most people…
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Why Are You Eating That?

Goodbye, 2013. Hello, 2014! Has the New Year gotten to you yet? You know what I’m talking about—that feeling of excitement in your gut as the New Year greets you with the promise that you can turn things around…that you can shake off past mistakes…that you can become better. The New Year renews hope for…
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21 Rewards you will gain from regular exercise

Don’t skim over this email…because I’m writing just to you today. Sure, I may not know your name or where you live, but I understand the frustrations that you have when it comes to your body. I know all about your insecurities over the size of your thighs or your belly and how hopeless that…
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Don’t believe these 5 fitness myths

You can’t believe everything that you hear when it comes to fitness. Not if you want to see results. This is me, Jenny Swan at 43 years of age after 3 kids.  Not perfect I’m the first to admit but I’m happy in my skin which is something I wasn’t for many years.  Can you…
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How successful people reinvent themselves (you can too!)

Do you wish you were different? Better? More successful? Would you like to be thinner? Have better habits? And feel more positive about life? You may think that change is hard, that it takes time. But it really doesn’t have to be. I believe that lasting change happens in an instant. Sure, this goes against…
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Just the Wakeup call you needed!

It happens to everyone. That moment when you realize that it’s time to do something about your weight. It may happen when you’re looking in the mirror or standing on the scale – or try on a new pair of jeans! Your first thought is to go on a ‘diet’ but as quickly as that enters your…
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5 Secrets to Flat Abs

Wish your stomach was flatter and more toned? Exercise alone will not get you a toned stomach – diet is a huge part of the equation. Here are 5 ways to improve your eating habits that will dramatically flatten your abs: Flat Abs Secret #1: Enjoy natural sweets Traditional sugar-filled sweets will quickly add up…
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What’s stopping you from getting the results you want?

In case you haven’t noticed, I’m big into results. I like to write Programmes for my clients that produce results. Noticeable results.     I have a lady who has just managed to drop 15 % body fat – in 1 month!!!  1 month.   I give her credit – she did a Personal Training session with…
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How effective are your workouts?

This question might make you squirm, but I’m going to ask it anyway… (No, I’m never going to give up!!) How effective are your workouts? Really?  Honestly? Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over?  Or would…
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30 Days to a New You!!!

We are nearly into the middle of October 2013 – the Christmas holidays are on the horizon!  When do YOU begin to celebrate the Christmas season and HOW do you celebrate? For some people it starts as soon as the Christmas decorations start appearing in the shop windows giving that “Chrismasy feel”!  That’s about now…
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4 MUST-HAVES in every meal

This may be the most important message of the year regarding your eating plan for 2014. If you use these 4 strategies with every meal, I guarantee you’ll have an amazing physical transformation this year… 1) Pay attention to the cooking method The way a meal is cooked determines how many calories, how much added…
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The Secret to Enviable Abs!

So you want the secret to enviable abs?  Well, get in line. So does everyone else.  It’s puzzling that something so desirable is completely elusive for most people. Especially when it IS fully possible for you to dramatically shape up your waistline.  Yes, you. Y-O-U.  My clients routinely lose weight and transform their bodies. You…
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5 Reasons To Motivate You…Even In December

Look, I get it. It’s cold, you’re busy and you don’t feel like exercising.  Not today. Not on a Monday in December and definately not at 6.30 in the morning! So I’m here to remind you of just how important exercise is and how great it makes you feel. Even on a Monday in December.…
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4 Simple Ways to Eat Clean

By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.  While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then…
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7 Ways to Crave Less Sugar

If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds’, hands down the winner would be – refined sugar!  As a nation, we have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in the 1800’s…
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Do I Need To Do Weight Training to Lose Weight?

Do you want to have a stronger, healthier, and more aesthetically pleasing body? Read on! It is worth mentioning at this point that before doing any weight training it is advisable to consult first with your doctor especially if you have a serious medical condition or are significantly overweight. It is also common sense to…
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"Active vs Fit" – can your body do whatever you ask of it?

When it comes to excuses for not exercising, I’ve heard them all. Sometimes the excuse is self-inflicted: I don’t have the time.  Other times the excuse is pure procrastination: I’m going to start as soon as tax season ends.  And then there are excuses that are downright funny: I don’t like to sweat.  As delicately…
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Don't fall off the exercise wagon!

If you are looking for an excuse to fall off the exercise wagon, the universe will provide one.  Is this you? Have you relapsed into your old unhealthy habits? I am now recovering from a week long bout of the flu and I can feel how easy it would be to not return to my…
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Sports Massage v Regular Massage?

Sports Massage versus Regular Massage Sports massage in Horsham differs from regular massage as the Therapist manually mobilises the tissues using a much deeper approach. Knowledge and a thorough understanding of the musculoskeletal, myofascial, lymphatic and neural systems is crucial in delivering the best possible preventative and rehabilitative soft tissue therapy. How will ‘I’ benefit…
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5 Fitness Mistakes to Avoid

When I stroll through my local gym, I can’t help but cringe as I see the many mistakes that people make. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy! Maybe you even make a few of these mistakes yourself. By avoiding these common blunders, you’ll put…
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You only have yourself to blame!!

Question for you…whose fault is it that you’re out of shape? I hope I am going to encourage you today to do something about it. You can you know…. If you go by what you see in the media then you probably believe that it’s anyone’s fault but yours. The big diet companies think that…
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Understanding your Migraines

Migraines can be triggered by many factors such as seasonal allergies, food intolerances, stress, hormonal changes , lack of sleep etc. If you are suffering from migraines you know how debilitating the symptoms can be, and what a negative impact on your life they can have.migraine Traditional Chinese Medicine addresses the complexities of migraine headaches…
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What is Acupuncture and how does it work?

The word “acupuncture” is derived from Latin roots. The Latin word “acus” means a needle and Image 1acupuncture means “to puncture with a needle”. Individually wrapped and sterilized fine needles are inserted into various, carefully chosen acupoints along the meridian lines in order to disperse any blockages and bring the Qi into a better balance.…
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Transform Your Dinner in 5 Easy Steps

I know you are thinking about your Christmas dinner at the moment but cast your thoughts to the other meals you will be cooking both this year and next. I would like to ask you a question:  Are the dinners that you cook healthy? Think so, but not sure? If your weight loss has slowed,…
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Trigger Point Therapy

Trauma occurs to the soft tissues by overuse, adaptive shortening, postural imbalance, strains, stress or nutritional deficits. This trauma leaves the soft tissues in a state of involuntary spasm, leading to pain and a restriction of movement. This spasm triggers a ‘trigger point’ to form in the soft tissue structure which will feel like a…
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What is Fitness Pilates?

Fitness Pilates is based on Pilates, a mind-body exercise system created by Joseph Pilates. Pilates is a sequence of controlled stretching and strengthening exercises that are ideally performed daily to improve the balance, muscle-strength, flexibility and posture, without putting strain on the body. It is a low-impact form of exercise that works the whole body…
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The Benefits of Fitness Pilates

Increased muscle strength and tone Greater flexibility Improved coordination Boosted energy levels Better posture Weight loss and fat burning Flatter tummy and more defined waist Toned thighs and bottom Relief from back, neck and joint pain Reduced symptoms of arthritis and rheumatism
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