3rd January 2019
Having watched Big fat lies on diet and exercise on Channel 5 I thought I would share few pointers.
- You don’t need to take anti-oxidants unless you live next to a nuclear plant. Your kidneys and liver do the job.
- There is no such food as a superfood! It is a marketing term that has been banned by the EU.
- Avoid eating too much sugar, you should be eating the equivalent of 6 teaspoons a day only (one banana contains the equivalent of 5 teaspoons). It is not addictive (as in a drug), easy to crave but easy to replace by eating any other kind of food. Watch for hidden sugars in processed food. Avoid cereal bars and breakfast cereals. Avoid drinking juices and smoothies. They are full of sugar and lack of fibre. Eat a fruit instead.
- Tropical fruits spend a long time in the sun so contains more sugar. Fruits are a good source of fibre and contains good sugar.
- 5 a day is too low. 10 a day is more appropriate. We can’t eat too much vegetables!
- Avoid eating processed food. Cook your own food.
- Check food portion. One healthy portion is the size of a fist, the size of your stomach.
- You don’t need to detox. Eat healthily and avoid too much alcohol.
- Alcohol in moderation-14 units a week, 1 unit = 45/65ml a day, one glass of wine is about 3 units.
- Do not take diet pills. Avoid rapid weight loss diets. It is unsustainable. Think long term and eat healthily.
- Don’t count calories, watch the quality and quantity of food you are eating.
- Cutting out fat, no; healthy fat, yes! Less saturated (animal) fat, more unsaturated (plant based) fat.
- BMI -body mass index- measurement is not useful as a tool for measuring fat/muscle percentage. Carrying extra pounds can be healthy!
- Active life style rather than gym membership you won’t use? Plan ahead!
- Gym = technique is everything! Pilates is ideal to learn how to use your body well and is a good preparation for using the gym safely.
- HIIT = High Intensity Interval Training takes 8 minutes of very active and tiring speed exercises. The formula doesn’t suit everybody.
- Enjoyment is sustainable so choose the right exercise for you.
- Sports drinks can be useful for extreme sports and long distance running. Watermelon is a good alternative. Make your own: ½ juice, ½ water + pinch of salt. For regular fitness sessions, drink water.
Mediterranean diet is a very good balanced diet. So is the lifestyle. Plenty of sun, social interaction, minimum stress, slow paced life with plenty of rest, close to nature. No wonder they live longer healthier lives!
Quoting Nathan Rao, sciences journalist “Eat when you are hungry, don’t eat rubbish, take moderate exercise”. Simple!
31st August 2018
I usually don’t go for Health best sellers but I must say I found Dr Chatterjee’s book ‘The 4 pillars plan’ full of very relevant information about healthy lifestyle. The plan is simple -Relax, Eat well, Move, Sleep- no pressure, easy to follow and very well researched. A must read for anybody who cares about their health. Dr Chatterjee is an experienced GP on a mission to get the nation healthy and to cut NHS costs down. Nothing wrong with that!
Check his website drchatterjee.com for more information.
31st August 2018
13th August 2018
1st May 2018
Our very experienced Active Birth Yoga Teacher, Nathalie Meddings, has released a new book, ‘Why home birth matters’, “a clear discussion on the reality of modern home birth”. You can find it on Amazon.
You can find more information on her website
7th March 2018
In classes to my clients delight (or not!), we regularly use balance boards (wobble/round and rocker/square) to improve balance, proprioception (the ability to adapt to change) and posture. Wobble boards are very good tools to prevent falls and deal with fear of falling.
Improve Proprioception and Balance
The instability of a wobble board challenges the entire body to adapt to the quick changes of environment. The brain has to fire signals quickly improving coordination and reaction time. Balancing on a wobble board requires more finely-tuned motor skills so improves proprioception. Great for fall prevention!
Improve posture functionally
Functional exercises train the body for everyday activities. Balance board exercises challenge the body as a whole from top to toes. To balance correctly and easily, the body has to be properly aligned -pelvis, ribs and head on top of one another. Great to train you to stand easy, walk and sit tall, saving your spine from unnecessary stress and compression.
Balance board exercises are a fun way to improve and rebalance the strength of your lower body, a great tool to avoid ankle sprains, knee injuries and hip problems. Balance boards help strengthen your feet so the ankles are well supported and in turn can support the knees. They are also very effective at strengthening the hips so the legs support the pelvis and the body well. A great way to avoid back problems.
We love balance boards at the Garage Studio because they are an essential tool for improving posture, coordination, proprioception and strength, for keeping injuries and old age at bay!
27th February 2018
One of my favourite subject! This is why we do so much standing work in classes, go on wobble boards and work on proprioception.
I love the idea of ‘Steady and stable’ classes so here the link to classes in London for you to share
2nd February 2018
Regular Pilates and Yoga classes are dynamic classes to rebalance the body so you can move effectively and safely. They address the muscular aspect of movement. The Deep Release and Relaxation Yoga classes are slower and more contemplative, releasing tension in the passive connective tissues that surround the joints. Postures are held longer (up to 5 minutes) comfortably and passively to allow the body to completely relax and let go of tension. Observing the breath helps clear the mind so the neural system can switch to parasympathetic mode to encourage relaxation and rejuvenation. The class is ideal at the end of the week to switch off and get ready for a nuturing week-end!
7th November 2017
The Garage Studio is proudly announcing the publishing of Active Birth Yoga Teacher, Natalie Meddings book, How to have a baby.
“How to Have a Baby takes you by the hand and walks you step by practical step through what you need to know to give birth. It’s a round-up of the big necessaries. No flim flam. No anatomical diagrams. Just a tonne of tricks and tips drawn by doula Natalie Meddings’ years of supporting women in labour, as well as a mountain of mother-gathered guidance collected along the way. The book is like a bridge, carrying you clear of all the fear and misinformation that surrounds birth now. The book focuses on how-to instead of what-if, on all the little things that give you real confidence in your body, that helped so many mothers through time.”
30th October 2017
Catherine Barnes Holt teaches Iyengar yoga, Claire Welton teaches Dru Yoga, Murielle Carrasco teaches Vinyasa style Yoga (a flowing yoga class inspired by Pilates, Iyengar yoga and Ashtanga)