A BIG, BIG Thank you to those that attended the BEAM FIT launch charity event on Tuesday 10th April. We raised £170.00 for ST Margaret’s which was a fabulous amount!

It also raised our thoughts for Sue Daly a member of the Studio who sadly lost her life to Cancer having fought back strongly and returned to classes after a hip replacement. Sue was a truly determined and Positive lady!


On the subject of raising money for Cancer, another member, Sue, is Cycling from London to Paris that amounts to 330 miles in 4 days from June 13th-16th. The money Raised is for Breast Cancer Care.

Sue is cycling the route with her husband Jon and her sister-in-law Jackie. Jackie had to have treatment for breast cancer last year and decided on this madness as a way to say thank you.

If any one would like to support Sue, her fundraising webpage is www.justgiving/JONSUEP

Ok, so how many of you suffer from tight, short or inflexible Hamstring muscles?

What a pain in the Butt, it is to have tight Hamstrings muscles; In fact it really could cause a pain in the butt if it also affects your Sciatic nerve!

It can be quite restricting having inflexible hamstrings as if these group of muscles are left to get tighter or shorter, they will eventually cause the hips and pelvis to Rotate backwards flattening the lower back and causing back problems. (This is known as a posterior tilted pelvis)
Tight hamstrings can also be responsible for postural problems and deviances in addition to sacroiliac joint pain. This happens as a result of the tight hamstrings that attach to the pelvis, pulling the pelvis out of its normal position.

So, What causes Tight hamstrings?
It could happen for a number of reasons. It could be Genetic. I.e.) you can be born with naturally short hamstrings when other people are naturally supple.
It could be due to insufficient stretching.
I.e.) If you participate in a lot of sport and do not stretch properly then you are more likely to have your hamstrings tighten up.
Also Problems in your lower back could put pressure on your sciatic nerve that runs down the legs and cause muscles to tighten.
The 'normal' range of hip flexion (measured when laying flat on your back and raising the leg straight off the floor - knee straight) permitted by the hamstrings is in the region of 80-90 degrees. Anything less than 80 degrees are considered 'tight'.

Treatment
What can I do about it?
To build Strength, we need to overload. To build flexibility we need to over stretch!
But first, it is important to remember why we want flexibility.
Tightness is what keeps us in our crooked positions. We need our joints to reside somewhere in the middle of the range that they are able to move through, not too far over to one side or to far over to the other side. I.e.)  NOT imbalanced!

Even if you are not naturally supple you can still improve your flexibility by stretching.
Flexibility is best achieved by stretching up to the level of discomfort, close to the pain threshold.
I must admit this is a bit of an art!
Also your flexibility will vary on any given day, dependent on how warm you are, the time of day, how you are feeling etc.

There are many different ways to stretch, but one of the keys to stretching is to control other areas of the body so that you get the stretch exactly where you want it!
Sports massage can also help in loosening tight muscles.

With this short article I have added a short video of an extremely effective stretch for the hamstring muscle group. (See below)

The ball between he thighs is used as a method to inhibit the Stretch reflex mechanism from contracting the opposing muscle (in this case the Quadriceps) and thus restricting hamstrings from stretching further.
Before you start, hang in roll down position and see how far your fingers are from the floor, recheck this after you have completed the stretches and I think you will be amazed at the difference!

As always, any questions do not hesitate to call me.

The hamstring muscle group consists of 3 Muscles. These are known as the Semitendinosus, Semimembranosus and Biceps Femoris.

Does any of the following statements sound like you? 

• "I'd like to be able to just throw something together after work, with what's in my cupboard"
• “I would like someone to cook for my dinner party”
• "I don't have masses of time to shop/cook each day"
• "I just feel that I lack inspiration for meals and I've outgrown my own repertoire"
• "I'd like to cook, but I’m just not confident with food"
• "I'd like to cook, but I’m on a strict budget"
• "I've never had to cook before and I really need to know the basics"
• "I really want to be able to cook for others for a special occasion and just need some hints and tips to get organized so it runs smoothly"
• "I'm going to Uni soon and I'm worried I don't know how to cook anything!"
• “Would like to try vegetarian/ vegan food and don’t know where to start “
• “Have become intolerant to certain foods and now unsure what to eat “

With summer nearly upon us (fingers crossed), you may be thinking about losing a few pounds or embarking on a new fitness regime. Either or both of these are great for your health but it is unlikely you will persevere and stay motivated if you haven't got a specific goal in mind and realistic steps of how to achieve it. For example, you decide that you really should lose those 7 lbs that has been niggling you for a while. This isn't going to happen in 1 week so you need to set yourself a target of a 1lb per week for 7 weeks and also have a reward in mind for when you reach your target. This doesn't have to be a monetary reward; it could be that you will feel good about yourself when you fit into those white trousers from last summer that no longer fit!

You will also need a plan on how you are going to lose that weight and create a calorie deficit. This can be by decreasing the number of calories you are eating or increasing your exercise regime.

Remember the deficit needs to 500 calories per day to lose a pound of fat a week. This sounds like a lot but that cheeky muffin that you might be indulging in will be racking up at least 300 calories, or perhaps could you forfeit your bedtime snack?  If you spend a lot of evenings socializing and you know that cutting back the calories isn't going to happen make sure that you fit in a couple of extra classes in at the studio so that you can create your calorie deficit that way.  Visualizations is a brilliant way of staying motivated so imagine yourself at that special occasion looking fantastic 7 pounds lighter, or having more energy as Dave puts you through your paces in spinning!

If your goal is to get fitter, again the target needs to be realistic.  You can't expect your body to perform miracles over night but you can really make a difference to your fitness in as little as one month.  Speak to any of the instructors at the studio and we can all give you tips on goal setting and staying motivated!! Good luck and remember, if you do fall off the wagon, (by missing a class or reaching for the biscuit tin) the best course of action is to get straight back on the very next day. Oh, and don't give yourself a hard time about it, you're only human!

This month’s recipe for Country Apple Cake is simply divine. It even rivals a Mr Kipling slice! Remember though, as with most of my recipes the fat and sugar content is low so the cakes need to be eaten in a couple of days or frozen.

• 115g Chopped dried dates
• 3fl oz water
• 170g sharp eating apples
• 115g butter or margarine
• 2 medium eggs
• 170g gluten free or rice flour
• 2 tsp of mixed spice
• 2 tsp of baking powder
• 115g sultanas

1. Grease and line a 7-inch deep-sided cake tin or use as shallow tin but you must reduce the cooking time by half. Set the temperature to 170C / gas mark 3

2. Place the dates and water in the pan and simmer over a low heat until they are soft and most of the water has been absorbed. Allow them to cool a little

3. Peel and core the apples and cut them into small pieces by hand

4. Process the dates, margarine until creamy. You don't need to do this with a food processer. Add the eggs, flour, spice and baking powder and mix to combine

5. Add the apples and sultanas and mix for a few moments to combine. Do not over mix or the fruit will break up. The mixture should have a soft consistency. Add a little water if it is too stiff

6. Place the mixture into the tin and bake for 50 - 60 minutes or until golden brown or firm to touch. Reduce time if using shallow tin to make slices

7. Allow the cake to cool for 5 minutes in the tin then turn out onto a wire cooling rack then peel off the lining paper. Store in an airtight container once cold.

New Video Blog from David Wood - Personal Trainer

• Class availability
• Thinking about personal training?
• Light Club launching September 2012

Visit www.davidwoodpt.com for more information on David Wood and the full range of classes on offer.

Check out the video for all the latest news and class availability for May in the Studio.

• Instructor Training
• The Big Push
• Beam Fit
• Class Availability
• Level 3 Pilates Training Course Availability

We are proud to be sponsoring the NCT's BIG PUSH!

  This event is a great idea to raise money for parents who are feeling isolated and help them to get out and make friends with those who are feeling the same way. The Early Days Cafe is a place for these parents to bring the kids and enjoy some social time and we think this is a great thing. It is so important to socialise and take some time out from the daily grind. Please show your support take part or donate today! Further information below...

Did the experts get it wrong?
 
You may have seen in the past the "healthy eating pyramid" and you may have even heeded the advice given. However, over the last 10 years obesity levels have risen dramatically so the question had to be asked by the experts "did we get it wrong"?
 
The healthy eating pyramid indicated the number of recommended servings of specific food groups per day. It didn't however distinguish between refined and processed carbohydrates such as pasta and white bread, compared to whole grains and brown rice. What constituted a serving was left up to us to decide!  It was no surprise that very low carb diets such as Atkins became very successful in promoting weight loss. This cut out a large number of calories and focused on eating predominately protein and fat. The diet was not only difficult to maintain as unpalatable but was also bad for health. 
 
We now know that whilst we need to avoid high GI carbohydrates we should replace these with good carbs in the form of whole grains, fruit, vegetables and beans.  These sources of carbohydrates (compared to the previous white pasta, rice, potatoes and bread), are nutrient dense and high in fibre so also help with keeping you feel fuller for longer. These types of carbohydrates also protect you against a range of health risks.
 
The healthy eating pyramid has since been replaced with the the healthy eating plate. Probably the main consistent message over the last 10 years is that a healthy diet must contain lots of fruit and vegetables, nutrient dense, calorie light and and fibre rich. Over half of every meal you eat should be based around fruit and veg. It is however variety that is the key to optimum health so chose as may different colours as you can!


 
Check out next months newsletter for information on calcium rich foods.
www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx
 
www.choosemyplate.gov


Claire Hall Level 3 Nutritionist and Pilates instructor.
For more information or to discuss your dietry/nutritional needs, call Claire on 07771870033
 

Balance Training.

Why, who is it for, what are the benefits, are there any benefits?
About 10 years ago, a group of researchers began to publish the results they were finding after looking into the effects of balance training within the older population group.
This research was prompted by the ‘sometimes’ devastating effect that a fall can have by someone with in this age group.
In older age groups there is a gradual decline in sensory, motor and cognitive function, including the propriocepters in muscles, tendons and joints.
As muscles become weaker along with other tendon and joint changes, it becomes increasingly more difficult to QUICKLY respond to everyday balance and movement challenges.
An older person can begin to shuffle rather than pick their feet up to walk and this could result in tripping!

Increased mortality, morbidity and a loss of independence are all associated with falls among older people.

In 2003 a report published revealed there were approximately 650,000 emergency visits and over 240,000 hospital admissions due to falls among people aged 60 or over, costing the taxpayer £981 million!

Fortunately this problem has led to the growth of fall prevention clinics with in NHS and some of these offering exercise classes and balance training.

The study
An example of the studies performed focused on 4 to 8 weeks of intensive balance control in T’ai Chi. (I.e. A 90 minutes class performed 6 days a week).
The results from this study showed that after both training periods (the 4 or the 8 week programme) there was a significant improvement in balance control and the authors concluded that T’ai Chi balance training has the potential of being a cost effective falls=prevention programme, which can easily be implemented community wide.

Balance Training in other Populations
Lots of focus has been placed on balance training with in the older population and yet research has also proved that balance training may have positive benefits for other populations.
One of the main observations was that balance training could play an important role in injury prevention. Balance training has decreased the rates of ankle sprains as well as over all lower-extremity injury rates in several types of athletes.
Of particular interest is the analysis of how much time it takes to improve one’s balance.
“The minimum training period used that led to balance improvements was 10 minutes, three days per week, for four weeks.
It appears that four weeks of balance training is sufficient for improving static and dynamic balances”.

Wow, that is the research that excited me, ‘Only 10 minutes, 3 days a week for four weeks’ can lead to Balance improvements..
Whilst at the studio we do not hold Tai Chi classes, we do teach some form of balance training, for approximately 20 minutes in the majority of classes.

What I do know is that Functional Training (mimicking movements in exercise, similar to those that you perform in normal activities of living) will make your muscles stronger for those activities and, mobilising your spine in multi planes (flexion, extension, lateral flexion and Rotation) is imperative for a healthy spine and healthy intervertebral discs.

For me, this recent research on Balance Training adds the final piece of the jigsaw as it assists in reducing falls and prevention of injury.

I am quite proud that we, at the studio continue to update our knowledge and skills and offer you, our valued members the exercise that in corporate these key elements which in turn will keep you mobile, strong and as much as possible Injury Free.

Watch this Space

Not only new to England, but one of the first in the country, the studio will be offering Beam Fit classes from next term…

What is Beam fit?
Check out the attached Clip!



Details to follow!

At a time when many people are still trying to address any excess weight gained from Christmas, I thought I would touch on the topic of sweeteners.  When "dieting" we try to reduce the number of calories we are consuming and sweeteners answer this need for many people. 

Most major sweeteners are "excitotoxins" that stimulate the sensory area of the brain and create a desire for more. Manufacturing companies are very clever as they add a mildly addictive compound to diet foods which means you end up eating and drinking more of their products.  I would just like to highlight some of the negative concerns regarding sweeteners. If you consume a lot of diet foods it may be worth choosing healthier options such as fruit, nuts and seeds to snack on rather than diet yogurts and cereal bars. Below is a great recipe for a healthy Warm Broccoli Salad

Aspartame E951: this is 180 times sweeter than sugar and found in foods such as chewing gum, sweets, and low kcal diary products. It is also found in products that have a warning that it is a source of phenylalanine. Aspartame is linked with a number of unpleasant health problems ranging from high blood pressure to depression.

Sucralose E955: unbelievably this is 600 times sweeter than sugar! Commonly known as splenda.  Ingesting sucralose can cause decreased red blood cell count alongside other nasties!

Saccharin E954: 300 times sweeter than sugar and the first ever-discovered artificial sweetener.  Saccharin is classed as an "anticipated human carcinogen" and sensitive individuals can experience itching, diarrhoea and insomnia.

Warm Broccoli Salad

• 1 small onion
• 4 anchovy fillets (mashed)
• 2 teaspoons capers rinsed and chopped
• Juice 1/2 small lemon
• 1-tablespoon extra-virgin olive oil
• 1 tablespoon chopped mint
• 275g broccoli
• Ground black pepper

Article written by Claire Hall.. Level 3 Nutritioniist, Personal Trainer and Pilates Instructor.
For Food diary analysis, contact Claire on 07771 870033

Olimi Hair and Beauty Gallery is offering The Studio participants 10% off on all Hair cuts and hair treatments.
Please mention the studio when you book to activate your discount.

Discounts apply throughout the remainder of January and all through February.

WOW!

Phone: 01823 330323
Email: olimi@btconnect.com

Olimi: 2 Mendip House, The High Street, Taunton, Somerset TA1 3SX

These are the latest arrivals from ladies who attended Pilates at the Studio…. Well done and Congratulations Both!

Alice poppy Thorne, 20th Aug( 5 days late) 8lb 1 oz, born at home, big sister Beatrice went out for day with grandparents and Alice was born while she was out and  waiting for her when she got back! All a bit surreal. 
Caroline Thorne

Just to let you know that Theo David Lewis arrived 29th dec 7lb 11 after a quick 6hr labour...the Pilates obviously helped! No pain relief.... I got "in the zone" and think the breathing I learnt at Pilates really helped.
Claire Lewis


Click here to read some testimonials from some of our other members who we have helped with general fitness and pregnancy exercises.

Kyphosis or rounded shoulders is common in a number of people.
I am frequently asked the question: How can I get rid of my rounded shoulders?
For this reason I thought I would share some information with you about Kyphosis, who it is common in, ways to correct this posture type and a short video of exercises that will help to correct this condition if practiced regularly.

The skeleton is a kinetic chain held together by ligaments and held erect by muscles. Correct skeletal alignment is dependent on muscle tone and elasticity. When muscle tension becomes unbalanced, the joints are compromised. Misalignment of one joint can impact other joints in the body by shifting the center of gravity, forcing the body to compensate to achieve balance.
In the case of postural kyphosis, the image is that of rounded shoulders, resulting in an excessive upper body curve.
Over time, forced into this unnatural spinal curvature, the muscles of the chest become tight and the back muscles become stretched.

Kyphosis can be common in:
•    Office Workers
•    People who drive for a living

This usually results from the seated, slouched position that is adopted whilst working at computers or driving.

Round-back deformity may be simply postural in origin and can often be corrected with exercise, stretching and reinforcement of proper posture.

Guidelines for the correction of Kyphotic posture:
•    Increase spinal mobility in the thoracic area of the spine (upper back)
•    Increase strength in posterior deltoids (back portion of shoulder muscle)
•    Increase strength in trapezius muscle (Kite shaped muscle in upper back)
•    Stretch pectorals (chest muscles)
•    Increase core stability
•    Re-educate for neutral spine alignment.

CLICK HERE TO VIEW MY EXCLUSIVE ONLINE VIDEO WITH CORRECTIVE EXERCISES FOR KYPHOSIS

corrective exercises for Kyphosis from Donna Noll on Vimeo.

"We start our practice where we are and look toward a certain goal.  Then we choose the steps that will lead us toward realizing that goal and will gradually bring us back into our everyday life, but our daily practice does not return us to the exact place we started; the practice has changed us"
T.K.V. Desikachar

Many are initially drawn to Yoga for the physical benefits it offers, which is a great place to begin, but Yoga is more than just a physical experience and a committed approach will help you in all areas of your life.

Whether you are young and fit, are more mature or have health issues, Yoga will help you to bring balance to your life and can profoundly change the way you view the world.

To me, Yoga is connecting breath and movement, with absolute awareness without compromising your body, bringing a feeling of calm well being, vitality and overall health. I wish for people to find self-containment and a path to recovery from the stresses and strains of everyday life, as this is what practising Yoga gives me.

I have been practising Yoga for over 20 years, studying styles that include Hatha yoga through the British Wheel, Dru, Iyengar, Yin and Chi Kung. My aim is to integrate elements of these styles into my teaching to create flowing, fun and energetic classes that are accessible to all levels.

I initially began Yoga practice in order to develop strength and flexibility, but I soon realized that regular practice leads to so many other positive benefits.
Yoga was developed from the belief that in order to be in balance with ones environment and the self, one has to integrate the body, mind and spirit.  This is achieved in yoga by integrating emotion, action and intelligence in the form of breathing, exercise and meditation, bringing about many benefits.

I am a British Wheel of Yoga teacher. The BWY is recognised by Sport England as the governering body of Yoga in Great Britain.
 
"Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul, create the symphony of life"
BKS Iyengar

”Anyone can practice yoga and live their best lives. It can be the vehicle for your journey toward a healthier, happier, more balanced and peaceful life.”

NAMASTE (Translation "That which is of the Divine in me honors and salutes that which is of the Divine within you)


Cathie teaches a Yoga class at the studio on Wednesdays at 11am. Come along and Try it out for FREE!

January is a great time to "spring clean" your eating habits and make positive lifestyle changes.  A great tip is to clear out all the kitchen cupboards and fridge of unhealthy foods, which are doing nothing for your well-being or waistline. If you live with a partner you can always divide the cupboard. Stock up on plenty of healthy foods, which will help to give you, sustained energy to keep you going throughout the remainder of the winter. Another great tip is to write your own menu on a Sunday for what you are going to eat for the rest of the week. This really does stop you making poor food choices when you are starving.  You need to start thinking of food as fuel for the mind as well as the body as what you eat (and drink) really can affect your mood.
 
Homemade soup is delicious and nutritious with no added additives or preservatives.  You can take it to work in a thermos to keep you full and to stop you reaching for the biscuit tin at the 3pm afternoon slump.  My recipe below is so easy to make and the soup will keep in the fridge for at least three days or you can buy soup freezer bags from supermarket. Enjoy it really is yummy!
 

• 450g carrots
• 1 large potato or 55g of split red lentils
• lamp olive oil
• 1 1/2 pints stock (Anthony Worrell Thompson is great and has no msg)
• Black pepper
• 3 tbsp fresh or frozen coriander and 1/2 tsp ground cardamon if you wish

Lisa Michaela Burgess
Professional Bellydancer and JWAAD Instructor
original flamenco-bellydance fusion choreography
www.lisamichaela.com

What is Bellydance?

The art of Bellydance is one that dates back to ancient times. Its roots can be traced back to India, Egypt, Turkey, North Africa and Morocco. The dance encapsulates the beauty and earthiness of the female form and is a celebration of love, life and femininity. Contrary to popular belief, there is no need to show your tummy! It’s fun and energetic and a great way to meet some fantastic women.

The following quote is taken from a particular Bellydance website (FatChanceBellyDance .com) and describes the dance perfectly:

"...there was a time in history, a long time ago, when the bounce and sway of a woman's hips was considered so beautiful that they set it to music and made a dance out of it..."

Who is Sarah?

Sarah Grey has been dancing since she was 3 and began bellydancing in 2000 when she discovered Bellydance classes in her local village hall with the fabulous Lisa Michaela. She was instantly hooked and studying with Lisa for four years instilled in her the technique and love for the dance that she strives to pass on to her own students. After moving to Somerset, Sarah needed to seek out a new Bellydance teacher and found Aliya Birch, a fantastic ‘Raqs Sharqi’ (Oriental Dance) teacher who took her dance in another direction. Sarah herself has been teaching the art of Egyptian Bellydance since January 2009. Her studies and own development of the dance are a continual journey, which will always be part of her life.

What are the benefits of Bellydance?

Posture: Like most other forms of dance, posture is key. Bellydance encourages a firm, grounded posture keeping the joints aligned and safe.

Joint mobility: Most of us carry tension somewhere in our bodies. For many this is in the upper body around the neck and shoulders, or perhaps in the lower back and hips. Bellydance encourages mobility in all these areas, leading to strong, flexible joints and muscles.  

Core strength: Basic core strength is not just about achieving a flat stomach and indeed in Bellydance curves can be a bonus! Through this form of dance you develop strength and control in the hips, thighs, tummy, waist and back. A strong core is key to supporting the whole body and relieving stress from around the spinal column.

Balance and isolation: Bellydance can highlight the imbalances in our bodies. We all have a stronger side, eg right or left, or a stronger top or bottom half and Bellydance can help to balance this out, helping you to perform each movement evenly on both sides of your body; for example, the perfect shimmie uses the muscles on both the left and right sides with equal strength and control.

De-stress: Bellydance is fun! It’s about women dancing in celebration of life and the female form. We all have wobbly bits and Bellydance helps you to love them! Through muscular coordination and the joy of dancing, you can learn to have confidence in your body.

What should I wear?

Simply come along dressed as you would for a normal exercise class.  We dance either in bare feet, ballet slippers, or soft-soled flat dance shoes. Some women like to wear a long flowing skirt and a scarf around the hips (some scarves and coin belts provided). There is no need to show your tummy!

When can I start?

Classes are running at The Studio on Saturday mornings, 10-11am.
Dates: January 21st, , 28th, February 4th & 11th
Price: All 4 classes = £28, Individual classes = £8

Remember:
The size of the woman's hips is irrelevant, it's the way they move them that matters. The beauty of this dance is as clearly visible in a woman of 80 dressed in a kaftan, as it is in a young girl in a glittery two-piece, or anywhere in between! The one thing they all have in common is that they dance with their heart and soul. So what are you waiting for? Come along and try it for yourself!

• 8 oz oats or mixed muesli grains (about 2 cups)
• 1 1/2 oz raw sunflower seeds, (1/2 cup)
• 3 ounces chopped almonds and hazelnuts (1 cup)
• 1 1/2 ounces wheat germ, (1/2 cup)
• 6 ounces honey, (1/2 cup)
• 1 3/4 oz dark brown sugar or demerara sugar, (1/4 cup)
• 1 oz unsalted butter, plus extra for pan (largish knob)
• 1 - 2 teaspoons vanilla extract or other flavouring (optional - this is pretty tasty without!)
• 1/2 teaspoon salt
• 6 oz chopped unsweetened dried fruits such as apricots, raisins, sultanas, apples and pears

Method

1. Cook the oats and nuts and seeds in a moderate oven (350 degrees F) for about 10 - 15 minutes, or until they have crisped up and a pleasant aroma is coming from the nuts. Check them and move the mix about to prevent burning. Rub off any brown shells from the hazelnuts (they should fall off quite easily after cooking). The ingredients should look faintly bronzed. Don't over-do it - you'll only create free-radicals!
2. Warm the fats and sugars, including the honey, in a saucepan over a low heat until everything is melted.
3. Stir everything together, including the salt and dried chopped fruits.
4. Press the mixture into a greased oven-proof tray. Don't over-press the mix. It needs to stick together but if you over-do it, it will become hard when cooked.
5. Cook it for about 20 - 30 minutes in a warm oven.
6. Slice into shapes with a sharp knife as soon as they are done and leave the granola bars to cool (if you can!)

Variations for your healthy granola bar recipe
This is already quite a healthy granola bar recipe! You can make it even healthier by tweaking the amounts of sugars and fats. It is possible to reduce the quantities of sugar by some but they may end up a bit crumbly if you do it too much. You can also substitute honey or maple syrup for some of the sugar.

You can vary the fruit and nuts in many, many ways. The trick is to keep the quantities of fruits, nuts and grains roughly the same. Sesame seeds are a good bet as they are so nutritious.

They are a great source of calcium.

You can further reduce the amount of fat by avoiding brazils, coconut and other high-fat nuts and seeds. The lowest vegetable oils for saturated fats are safflower, almond.

Christmas is definitely a time to eat, drink and be merry but it does come with a health warning. On average many people gain seven pounds over the Christmas period. If you add those seven pounds to the others you may need to lose already it can seem rather daunting in January when you get on the scales.  I've listed a few pointers below to keep you on track for Christmas and the New Year.

• Beware of the Feeder! We all know one...the person who tries to give you extra portions. Just say "No thanks". The first time you say it will feel uncomfortable but it gets easier!  If the feeder gives you a hard time just say "I’m thinking of my health".
• Watch out for the beige at parties! Beige food is generally fried and full of calories and saturated fat.  Eat before you get to the party so you won't feel tempted. If you have to eat out avoid creamy based and cheesy sauces. Tomato based dishes are more forgiving.
• Move more. Hate that feeling when you feel so full you're going to burst? Go for a walk after a big meal and it really will help the food move. I bet someone else will want to go too!
• Hate hangovers?  Drink a whole pint of water before you go to bed no matter how late it is or how sozzled you are. It really does prevent the hangover in the morning. Drinking plenty of water generally will help to keep your bowels regular!
• Just remember how hard you've worked all year to stay looking and feeling great.  You can still enjoy yourself but remember the old saying "Nothing tastes as good as slim feels"!!

Claire Hall is a qualified Nutritionist, Personal Trainer and Pilates Instructor. She can be contacted via the studio or on 07771870033 for Nutritional / weight loss advice.

Please register your interest in joining Claire’s Exercise and weight Management course starting in 2012.

Recommend a Friend to one of our classes and get a free DVD or T-Shirt when they sign up.

We are looking for new members to join the studio in 2012 and would love our existing members to spread the word and encourage friends and family to come along and give one of our classes a try. As a reward you will receive a free Studio T-Shirt  or Pilates DVD by our very own Donna Noll.

Please let us know when you have someone interested and we can either sign them up or arrange a taster session to see if they will enjoy a particular class.

The New Year is a great time to try something new or aim to shift a few pounds in time for the summer after the festive season. Not only are our classes functional, but they are a lot of fun too.