5 surprisingly things that can hamper your weight loss

1. You diet too much. Yes, that’s right. Most “calories restricted” diets, will only crash your metabolism, making it all too easy to pile on the pounds as soon as you stop them. The reason behind that, is that your body will “adapt” to survive with less, considerably slowing down your metabolic rate.
2. You don’t eat healthy fat. You need fat to metabolize fat. So in order to “burn” those extra fat cells deposits, you will need a small amount of “good” fats. Fats are essential for important cellular functions, you cannot deprive yourself from them. They also help to give your skin some glow and help prevent wrinkle formation. On top of that, “fat free” food are bound to be laced with sugars and artificial flavorings to make them more appealing to the your taste buds.
3. You don’t sleep enough. Research have shown that lack of sleep has a negative impact on our overall state of health. Prolonged lack of sleep have been linked to anxiety, depression and even cardiovascular diseases and diabetes. Lack of sleep will increase the production of the stress hormone “cortisol” which research has shown to be a key player in storing fat around the waistline.
4. You do too much cardio.  Whilst cardiovascular activity is necessary both for health and weight loss, too much can be counterproductive. On the contrary strength training has been proven effective in helping burn more calories even post-workout. Building lean muscle is crucial in speeding up our metabolism, therefore to loose weight. A combination of both cardiovascular and strength training seems to be the most effective with regards of weight loss.
5. You worry too much. Too much stress can have a negative effect on both our mental and  physical wellbeing. Cortisol will help storing fats, especially around our waistline.
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Pilates/Barre in your own home

Get in shape for the party season with a bespoke workout combining two of the most effective fitness methods: Pilates and Barre .

Pilates/Barre

Tone your abs, lift your bum, sculpt your legs, working towards that lean and long body and a posture of a ballerina.

Train in the comfort and discretion of your own home, to achieve results that can really amaze you, with an experienced Pilates and Barre instructor.

Please quote PWWP  for a complimentary 10% to all block  bookings.

We cover Chelsea & Kensington, Westminster, Fulham and Putney. For other areas please contact us.

You can visit our main website on here www.pilateswellness.co.uk

Stretching: are you doing it wrong?

One of the most common complaints when a new client come to a Pilates class is that “they want to improve their flexibility”.

Despite flexibility being actually defined as “range of motion around a joint” and not the length of the muscles per se, most people will commonly identify flexibility with stretching.

stretching_woman_yoga

 

Here are some of the most common stretching mistakes.

  • You pulling too much. Stop fighting with yourself. The muscles have a stretch reflex, which means that if it is pulled to much (to the extreme of its own range of movement) it will automatically contract for its own safety.
  • You have poor alignment. Are trying to stretch your hamstrings rounding your back and tucking the pelvis? Chances are that you won’t get much results. You have to imagine your muscles like and elastic band and with an insertion and an attachment into our bones via our tendons, so the way we position our body when we stretch is crucial to stretch the right muscle effectively.
  • You have muscle imbalances. What often happens is that muscle that we are trying to “stretch” is tight because is trying to compensate for another muscle that  is too “weak “. A common example is tight hamstrings trying to compensate for weak gluteals muscles, or superficial muscles trying to compensate for weak deeper stabilizing muscles.
  • Relax.  If are too tense, your muscle will be tense too. Try to relax when you are stretching, focusing on your breath, and trying to stop any negative thought and worries for a while.  Your body will benefit, and your mind too!

To book a consultation with a Pilates teacher contact http://www.pilateswellness.co.uk

 

 

 

Asparagus and broad beans soup

A green goodness soup, filling, nutritious and utterly delicious. Rich in fibers and vegetable proteins, I found this soup great as late evening meal, or for a lite lunch, especially if you have indulged a bit the day before.

 

Asparagus and broad beans soup

Ingredients

  • 2 leeks
  • a bunch of asparagus
  • a cup of broad beans
  • a small potato
  • 1 organic stock (Kalo)

Serves 2-3 people

Wash the leeks, the asparagus, peel the potato, cut then in chunks and put then in a pot with some water and half of the kalo stock. Bring to boil and the lower the heat and let it simmer.  For the broad beans I follow a different procedure s the ones I used were frozen ones, as their skin can be quite thick. I put a steamer on top of the pot, and placed the broad beans there.

After roughly  10-12 min, I took them out, cooled them under cool water and then removed the skin one by one. It sounds a tedious job, but it actually took only few minutes.If the broad beans are fresh then you can put them directly into the pot with the rest of the vegetables.

Let it simmer all for another 15-20 min and then with an immersion mixer liquidize all, until of a creamy “veloute’ ” consistency. Great to serve with a slice of spelt or rye bread. Enjoy!

 

http://www.pilateswellness.co.uk

Pilates for runners

Pilates performance for runners is available on a one to one basis, or tailor made workshops.

If you would like to attend small group Pilates performance for runners classes  please register your interest on here.

Workshops are available for the individuals or for corporation to be organized in your workplace.

For more info, please visit our website http://www.pilateswellness.co.uk

 

Kiwi, the perfect pick me up snack

Packed with nutrients and with only 42 calories per fruit, the humble kiwi is the perfect pick me up snack.

 

Kiwi

 

With more vitamin C than an orange, this super-nutritious fruit has a great number of health benefits.

  • Rich in Vitamin C and Folate (acid folic)
  • Great source of potassioum, for an healthy heart
  • Rich in flavonoids for an antioxidants protection
  • Good source of copper and manganese
  • Contains fibers to promote an healthy digestive system

They are great for the skin, help promote healthy  digestive and heart systems, and the both the vitamins C and B will help with metabolic processes to increase energy levels.

See what Medical News Today  has to say about kiwis health benefits and contraindications.

 

http://www.pilateswellness.co.uk

Areas we cover

For personal Pilates and Barre workout training we mainly cover the Central and SW London areas. However should you have an inquiry for other areas, please don’t hesitate to contact me and we can take it from there.

Areas: Chelsea, Earls Court, South Kensington, Knightsbridge, Kensington, Holland Park, Bayswater, Notting Hill, Mayfair, Marylebone,Belgravia, Pimlico, Westminster, Battersea, Clapham, Putney, Barnes,  Fulham, and City of London.

Postcodes: SW1, SW3, SW4, SW5,SW6, SW7, SW10, SW11,  SW13, SW15, W1, W2,W6, W8,  W10, W11, W12, W14,

http://www.pilateswellness.co.uk