Children off to school/preschool? Take a bit of time for yourself. First two taster sessions free* Classes normally £5 payg. No membership fee, no sign up fee Flex & Tone – fusion of yoga and Pilates. Great for flexibility and core strength KineticFit – bit like a boot camp with less shouting and more bodyweight exercises in the great outdoors *both sessions must be taken within 1 calendar month

🏅🎖52 week wellness challenge. Week 35🎖🏅 Understand Supplements: People take supplements for a wide variety of reasons, predominantly these reasons relate to health and improving health outcomes. However it is important to note that most people can get everything they need to be healthy by eating a varied, balanced diet. You can do this by eating: • plenty of fruits and vegetables – aim for a variety and at least 5-a-day • plenty of starchy foods such as bread, potatoes, rice and pasta – include these with each meal • some milk and dairy foods (or suitable dairy free alternative which is fortified with calcium) – adults need 2-3 servings a day to reach the recommended amount of calcium (if you are managing less than this consider talking to your doctor who may advise a supplement) • some meat, fish, eggs, beans or other foods rich in protein • limit foods which are high in salt, sugar and fat. It is important to note that a healthy balanced diet doesn’t just provide you with essential vitamins, minerals and nutrients, but also other elements which cannot be obtained from nutritional supplement. For example, fibre, which is essential for healthy gut function

AFAA Practical Pilates certification

Antonella The Uncensored Reviewer

Not often I share from other pages/people on here but thought that the words here say it all tbh

Foods that can help you feel fuller for longer and hopefully help you to not reach for the processed snack that’s high in calories, sugar and fat Greek yogurt – Rich in calcium and low in sugar, Greek yogurt is protein-packed Oatmeal. Oatmeal is an excellent source of fiber, hence it provides excellent satiety. Overnight oats anyone? Legumes - A serving of beans, lentils, chickpeas or even peanuts = protein, complex carbs and good fats. Water – not strictly food but the body needs it 😉 good for the skin as well Soup – good as a snack as well Eggs – High in protein

🏅🎖52 week wellness challenge. Week 34🎖🏅 Understand Macro Nutrients: Protein Protein is an important part of a healthy eating pattern. It's made up of amino acids and plays a vital role in repairing and building bones and muscles in our bodies. When choosing protein foods, variety is the key. Eating a diverse range of healthy proteins gives your body other important nutrients, including iron, zinc and other important minerals and vitamins (particularly B-group vitamins). Many foods have protein in them, but some are more protein-rich than others. The best sources of protein are meat, poultry and seafood as well as eggs, legumes, nuts and seeds. Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals. Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.

Tomato & basil sauce

Quick & simple sauce to make rather than buy. Add your own ingredients after - spinach / mushrooms / ham / bacon / etc https://www.bbcgoodfood.com/recipes/6995/tomato-and-basil-sauce

🏅🎖52 week wellness challenge. Week 33🎖🏅 Understand Macro Nutrients: Carbohydrates Starchy foods are our main source of carbohydrate and play an important role in a healthy diet. Starchy foods such as potatoes, bread, rice, pasta and cereals should make up just over a third of the food you eat. Where you can, choose wholegrain varieties, and eat potatoes with their skins on for more fibre. We should eat some starchy foods every day as part of a healthy, balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. • Potatoes are a great choice of starchy food and a good source of energy, fibre, B vitamins and potassium. • Bread – especially wholemeal, granary, brown and seeded varieties – is a healthy choice to eat as part of a balanced diet. • Cereal products are made from grains. Wholegrain cereals can contribute to our daily intake of iron, fibre, B vitamins and protein. Higher-fibre options can also provide a slow release of energy. • Rice and grains are an excellent choice of starchy food. They give us energy, are low in fat, and good value for money. • Pasta is another healthy option to base your meal on. It consists of dough made from durum wheat and water, and contains iron and B vitamins. Also remember that unused carbohydrates are converted into body fat, which brings us back to maintaining an energy balance.

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Mango chicken with spiced pilau

One from last week, may want to double the ingredients if you have a hungry family 😋 https://www.bbcgoodfood.com/recipes/230612/mango-chicken-with-spiced-pilau