Programs

  • LOVE AND LIFE COUNSELLING
  • ALL TYPE OF AEROBICS
  • ALL TYPE OF YOGA
  • REIKI AND MEDITATION
  • STRESS MANAGEMENT
  • ZUMBA

Other Programs

Body Massage

Massage is the practice of applying structured or unstructured pressure, tension, motion, or vibration – manually or with mechanical aids – to the soft tissues of the body, including muscles, connective tissue, tendons, ligaments, lymphatic vessels, organs of the gastrointestinal system and reproductive system to achieve a beneficial response. Massage Therapy is performed primarily by a professional Massage Therapist but is often used as a form of therapy by other Healthcare practitioners such as Chiropractors, Osteopaths and Physio Therapists.

Benefits of Massage

  • Reduce Stress.
  • Improve Skin Tone
  • Improve Range of Motion.
  • Relieve Pain.
  • Increase Circulation
  • Aid Detoxification.
  • Aid Digestion
  • May reduce Anxiety
  • Maintain flexibility

Health TIPS

  • Identify your source of motivation and your ultimate weight loss goals. Try writing down the exact reasons that stimulate you to reduce your weight so that you have a constant visual reminder of your goals and be confident that you can succeed.
  • Choose specific goals and cross them off a list as you achieve them. This will allow you to see regular progress while still keeping the main objective in mind. Putting up a picture of yourself on the refrigerator from thinner days may remind you that every time you drop a pants size, you are getting one step closer to both the old and new you.
  • Remember that healthy weight loss takes effort, dedication, and consistency. Staying focused on your motivation can make it much easier to turn down the chocolate cake to go for a jog. Similarly, keep in mind that one mistake doesn’t mean you have failed. If you have taken a step backwards, re-center yourself and get right back into the habit of following your plans. Fast weight loss for a specific event may be good temporary motivation but developing a few specific goals for your long-term weight loss plans is also helpful and may keep you accountable for a weight loss plan after you achieve your initial goal.
  • Be realistic but stay optimistic. Set an achievable goal for your weight reduction. If the aim is not practical then you will easily get disheartened and stop following your regimen. Keep in mind that even with minimal weight loss, toning muscle by weight training can give you a slimmer appearance very quickly.
  • Build a support network. Supportive friends and family members can help you lose weight and maintain your weight loss. Similarly, online and in-person weight loss support groups can offer advice, companionship, and encouragement. Being accountable to even one person increases your chances of successful, speedy, and long-term weight loss. Even better, encouraging a friend or family member to participate in your diet and exercise plan can help improve their health as well.
  • Health professionals recommend a slow and steady weight loss of 1 to 2 pounds per week through a combination of healthy diet and moderate exercise.
  • The healthiest way to lose weight quickly combines a healthy and nutritious diet, proper hydration, and a moderate and varied exercise routine. If you use a fad diet or other rapid weight loss technique to drop a few pounds very quickly, switch after a few days or weeks to a long-term weight loss plan that promotes healthier weight loss to protect your health and promote sustainable weight loss.
  • If you are severely overweight, losing even a few pounds can improve your health by lifting your mood, helping you sleep better and raising your confidence about the way you look. It can also improve your metabolism and the way your body regulates blood sugar, reduce your risk of many chronic illnesses, and take strain off of your joints and organs.
  • Remember that strategies other than those focused on weight loss can result in an improved health and beauty. Be sure to wear clothing that fits well, take care of your skin and hair, maintain proper posture, and never underestimate the power of an enthusiastic smile.
  • For maximum health, especially if you are changing your dietetic routine in any drastic manner, start a diabetic diet of vegetables, fruits, proteins in small portions of poultry, fish, eggs, and meat. Build your diet from there.
  • Maintain your weight loss by adjusting your calorie intake and exercise regimen so that intake and usage is balanced. Avoid yo-yo weight loss and gain by sticking to the healthy habits that helped you lose weight in the first place.
  • Consider getting a blood test before you begin your new diet and exercise regimen. It may be useful to check for problems with cholesterol and blood sugar so that you can address them with your diet. You can also check for mineral deficiencies that can be corrected with your new nutrition plan.
  • The goal is to lose fat, not just weight in general. If you are doing strength training during your weight loss (which you should be), you might actually see an initial gain in weight. If this is the case, don’t worry! You have probably lost fat and gained muscle, which is denser than fat and is much healthier.
  • A better measurement than what a scale reads is body fat percent. If you don’t have access to calipers or a body fat scale, a better gauge is how your clothes fit and how you look rather than your absolute weight. If you can, though, it is good to measure your body fat about once per month. Men should be between 15%-25%, but no lower than 4%; and women 20%-30%, but no lower than 15%. Females have higher fat percentage due to pregnancy and menstrual requirements.
  • Men and women will likely differ on their goals with weight training. Women should know that no amount of weight training will make them as bulky as a man; women don’t have enough testosterone to build large muscles. The female body-builders you see are either taking steroids or training 2-3 hours every day. Male and female beginners should start with 3 sets of 8-12 repetitions and should use the heaviest weight you can while still maintaining good form, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form. When lifting properly, you will stretch the muscle during the exercise, but you should still stretch properly to prevent injury!
  • Diet programs such as the South Beach Diet, Atkins, the Zone Diet, and others aimed at rapid weight loss may have more sustainable dietary programs than typical fad diets. In a study comparing low-fat, low-carbohydrate, and a Mediterranean diet, study participants lost weight most quickly on a diet low in carbohydrates, although long-term evaluations showed comparable weight loss in each group.
  • No matter what a magazine article says, spot improving is a myth! When your body burns fat, it takes it from all over your body, even if all you do are crunches. No number of crunches will get rid of that gut if they are not backed up by proper aerobic exercise and diet! Washboard abs do not come from millions of sit ups; they come from having low levels of body fat. So, if that is your goal, make sure you do plenty of aerobic exercise in addition to your ab routine.
  • Sugar comes in many disguises. Check your food labels: fructose, glucose, molasses, honey and corn syrup are all sugars. Limit all sugars, but especially stay away from high-fructose corn syrup. Corn syrup itself is almost pure glucose, but manufacturers add fruit sugar (fructose) to it so it can replace sucrose in beverages and baked goods. There is a growing body of study that implicates fructose (especially without the fiber found in whole fruit) in health issues In moderation (like 1 teaspoon of sucrose in your coffee), any sweetener should not be harmful. Even better would be to choose sweeteners that are known to have some extra nutritional value for their calories: 100% pure maple syrup (not maple-flavored corn syrup) is an example: maple syrup is rich in manganese and zinc and naturally contains trace amounts of some B-complex vitamins
  • If you find yourself missing some of your favorite foods, don’t worry. There is no harm in having your treat once a week. Pick a day each week where you treat yourself to your guilty pleasure in moderation. If it’s pizza, try going to a gourmet pizza place that will use better ingredients and fresher vegetables. If it’s a fast food burger, try making your own. A homemade burger is also generally much healthier than the food they serve in fast food restaurants.
  • Save some calories for potassium and protein for after you work out because they help reduce soreness. A banana and an egg do the trick.
  • You may be able to reduce your caloric intake by eating slowly; your brain needs about 20 minutes to get the signal that you are not hungry anymore. Taking a breather in between bites can help prevent overeating, provided you pay attention to how full you feel and stop after you are satisfied.
  • Warm-ups and cool-downs can minimize your risk of injury and can help prime your muscles for a healthy workout.

Tips to detox naturally!

Just removed the wrong food from your diet and here is a list of essentials-

  • Sugar, excess whole fat dairy products.
  • Red meat, alcohol, tea, coffee and anything with caffeine.
  • All processed and junk food.
  • All processed carbohydrates such as bread and pasta.
  • Eat raw vegetables, unsweetened fruits juices, brown rice, lean chicken, fish and drink plenty of water. Always remember that eat food in natural form, and the body will take care of itself, and put the minimum of strain on organs.
  • Avoid sugar in all forms, honey, fruit juices concentrated, sugar syrup.

Metabolic Imbalance

  • When the tissue building up(anabolism) and tissue braking down(catabolism), an excess of one over the other is metabolic imbalance. Toxemia is one of the result of metabolic imbalance. Old cells are constantly being replaced by new cells and this old cell are toxic and must be removed from your system as soon as possible either by bowel, bladder or skin. Body is building toxemia daily in 2 ways, through normal process of metabolism and by the residue left over from the foods not efficiently utilized and if more toxic waste is built than is eliminated, these toxins are acidic in nature, when there is an acid buildup in the body, the system retains water, to neutralize it, add boat and more weight to body Building of more toxic waste everyday than is eliminated from your body, then is going to be stored in the fatty tissue and the muscles. That is in the thighs, buttocks, abdomen, upper arm.
  • To remove these toxins from body, detoxification is necessary, Detoxification – Way of healthy weight loss
  • Eliminating toxic waste from the system is important to achieve successful permanent weight loss. The elimination of toxic waste can be uncomfortable, but better to have minor discomfort now.
  • Eating more fruits on an empty stomach is one of the best method of cleansing of body. Initially it will create gas and bloat. But this bloating will pass within 2 days, during this process headaches, may feel tired, or may experience loose runny stools i.e diarrhea, this has not a negative effect but positive one on the body. The cleansing aspect of fruit washes impacted fecal matter from the intestinal walls and flushes out of the system in the form of loose stool. It may be uncomfortable but serves a very beneficial purpose. Or have a copious discharge of mucus from your nasal passages. This is not a cold, but your body is merely throwing out the excess toxins that have been built up and stored in the mucous membranes.
  • Eating fruits absolutely empty stomach will temporally develops gas and flatulence due to there is an accumulation of food debris and body waste that have built up over the year and permeated the lining of stomach and intestines. But the discomfort due to toxins is depends on how high or low the level of toxicity is in your body. The total elimination of all toxicity from body may take month or years, but within days you will be losing weight and feeling enormously more energetic.

Dietary supplements

With right vitamins, minerals and essential fatty acids, we can burn fats and sugar and turn them into energy.

  • Fiber-Fiber is very important for weight loss. Fiber provides a sense of fullness, and balances energy level. Dietary sources are green leafy vegetables, fruits and vegetables, daliya, oat bran.
  • Vitamin C- It is needed for weight loss detoxification. It is also required for thyroid hormone formation, the important hormone for metabolic regulation and weight loss.
  • It is also needed for body to make carnitine- a substance needed for fat burning.
  • Dietary sources- all citrus fruits, leafy vegetables, tomato.
  • Iron- it is needed to make carnitine in body, it also required to make thyroid hormone. A lack of iron can lower body temperature, which decreases fat burning ability. Menstruating woman may need extra iron when trying to lose weight
  • Food sources- dry fruits, fish, poultry, legumes, leafy vegetables.
  • Carnitine- Carnitine transport fatty acids to the part of cell that burns them off.
  • It is manufactured by body from amino acids lysine and methionine, with help of vitamin c, iron, B3 and B6. Food sources red meat, especially lamb.
  • Flaxseed oil- The right fats are essential for healthy weight loss. It produces the hormones necessary for weight loss. Dry skin is a common sign of essential fatty acid deficiency
  • GLA- It is a fatty acid that helps stimulate fat burning in the body. It is made by body from fats such as safflower, sunflower, corn oils. magnesium, zinc, B vitamins, are required to make GLA. Food sources of GLA – Black currant seed oil, most economical source is Borage oil.
  • Aim for a healthy one pound a week weight-loss and remind yourself that you want to be slim for life, not just right now
  • Eat well and exercise regularly in order to boost your metabolism
  • Be realistic in your goals and reassess them frequently
  • Stay positive and focused on your health and fitness goals
  • Participate in a group fitness session each week; these are fantastic for pushing your personal fitness limits
  • Do not panic and crash diet – this can slow your metabolic rate and encourage your body to hold on to its fat stores
  • Book a consultation with Rachael, a Level 3 Personal Trainer, which includes health checks, fitness assessments, a discussion about your health and fitness goals and much more

The hormonal effect of food

During weight loss program it is very important to select the foods that will help create the right hormonal balance.

High insulin level or imbalanced prostaglandins makes weight loss very difficult, A lack of fatty acid, consumption of refined carbohydrates, especially sugar which triggers insulin to store fat or imbalance prostaglandin.

Essential fatty acid is required to create the prostaglandin, that stimulates weight loss. Nuts are excellent source of high quality beneficial fats.

Group Fitness

Group fitness combines low, medium and high intensity aerobics with strength and stabilization exercises which delivers improvements in general endurance. These classes give a great cardiovascular workout keeping your mind and body active. Group exercise is designed to raise your heart rate and leave you feeling rejuvenated. These sessions are catered for adults of all ages and mixed fitness abilities. You will love every minute and come back for more!

Under Weight

Underweight occurs because of chronic energy deficiency due to improper quantity of food intake. People whose BMI is less than 18.5 are considered as underweight.

Causes

  • It is generally occurring in people who are hyperactive, nervous and who never take rest. when it reaches to severe state power of concentration is less, reduced decision-making ability occurs.
  • Underweight can occurs in conditions like hyperthyroidism, and in decreased digestion and absorption capacity, in fever and gastrointestinal disturbances.
  • Psychological factors like continuous rejection of food due to desire to lose weight, especially in girls.
  • Underweight can also result of diseases like tuberculosis, diabetes, cancer.
  • Inadequate diet in protein or long starvation lead to loss of fatty tissues which results in underweight.

Signs and Symptoms

  • Mild anemia due to lower intake of iron rich food.
  • Slower heart rate.
  • Pituitary hormone abnormalities due to deficiency of vitamins and minerals.
  • Thinning and dryness of hair, diminished muscle mass due to poor quantity of protein intake
  • Loss of subcutaneous fat, brittle nails, absence or delayed menstrual periods

Dietary guidelines

  • Diet should be high in calorie value, additional 500 calories per day will help to increase the weight, increase in calorie should be gradual otherwise it will create digestive disturbance.
  • Increase the quantity and quality of protein for tissue building. • High calorie fatty food such as cream, butter help to increase the weight.
  • Do not eat fried food at the beginning of meal as they reduced appetite.
  • High carbohydrate sources like yam, potato, should be given, dried fruits, sweets, cereals, nonvegetarian foods can be liberally included in diet.
  • Increase the number of meals.
  • Enough fluids are important to avoid constipation.
  • Avoid synthetic drinks, soft drinks, alcohols, excess tea and coffee as it reduces appetite.
  • Regular outdoor exercise helps to stimulate appetite
  • Emotional well being is essential for good appetite.