Lift Lean

Weight-lifting brings fantastic results and is hugely satisfying.

It’s now becoming increasingly popular amongst women, but many still worry they will resemble body-builders!

Gradually, times are changing and more women are trying resistance training with weights and never looking back!

Our Lift Lean programme has been fantastic – seeing brilliant results and encouraging women to feel strong and empowered.

 

1. Weight training is great at burning fat

By weight training, you build lean muscle, and muscle is a metabolically active tissue where carbohydrates and body fat are burned and used as energy.

2. It’s more effective than spending hours on the running machine

Many people think a cardio machine will lead to fat loss, but cardio like running or cycling puts strain on your muscles (which can lead to injuries) and won’t build muscle.

3. Lifting weights doesn’t mean you will get bulky

Women are built differently to men, and you won’t become bulky because of our basic biology. Nutrition is also a massive component to your body composition.

4. It has a positive impact on bone density

Resistance training increases bone density and therefore decreases the chances of women and men developing osteoporosis later on in life.

5.  It will improve your strength and boost your confidence

Every time your work out with weights, you become stronger, and so next time you’ll be able to lift more, which is both incredibly satisfying and motivating.

6. It makes you more athletic

Everyone wants to look toned and sculpted, and weight training is the way to achieve this. But it’ll also improve your abilities in other sports.

 

Once you start working out with weights, chances are you’ll never look back!!

 

Join our next LIFT LEAN starting 30th October and see how lifting weights can improve your health and fitness: More Details coming very soon 

In the meantime why don’t you join my Free Facebook Group for all things womens wellness? Just click here to join xx

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Self Sabotage

Fat-loss and Radically Improving Your Health.

Food Behaviours – How To Stop Self Sabotage and to stay on track.

Even when you KNOW what to eat and why do you self-sabotage and eat foods you know take you away from your goals.

This talk helps you with strategies to STOP wrecking your amazing progress

Ok so we know what to do know but why do we self sabotage? Do we have this thing in our heads thats kind of stops us achieving our goals?

As we know as we get older or if we’ve just had a baby our hormones are can be all over the place and this can lead to brain fog and many other things.

Sometimes it’s just easier to keep to the habits that we’ve had for years but we just know that deep down this is no good for us.

Here’s some of my top tips that helps me to stick to good my good intentions for the day.

  1. Get a good nights sleep, everything seems clearer and easier when your not tired.
  2. Stress- destress as much as you can do that ten minute meditation.
  3. Slow down, we try to be super women! If you’ve a list pick out the three most important and just focus on those.
  4. Journal, write it down, pop down your three wins of the day.
  5. Hydrate – drink those three litres of water.
  6. Eat well-get those vital nutrients and vitamins in your body.
  7. Gentle exercise- we know now that we don’t have to go crazy all the time on our exercise do some pilates and focus
  8. Lower that cortisol- all the above lead to one thing lowering that cortisol in our systems!

Following the above lead to your mind working more clearly and efficiently and if our mental health is well then we will stick to our goals and be less likely to self sabotage.

I’d love to know what you do to stick to your good intentions ,

Love Sarah xx

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World Mental Health Day

It’s world mental health day today and today we are talking about exercise and the benefits it can have to our mental health.

Lots of people think they have to be doing really tough workouts to get exercise in but at The Movement Academy we don’t believe that…

We now know that simply moving more during the day is so beneficial for us, getting your 10,000 steps, moving for a couple of minutes every hour ,this elevates your serotonin and dopamine levels and there fore improves your mood and mental wellbeing.

If you can’t do a big tough work out what can you do instead?… what about a nice brisk walk outside? Exercise you enjoy and good healthy food can really help your mental health.

TAKE ACTION TODAY

  • Instead of staying in at lunch time today try to get out for some fresh air and a quick walk to make you feel happy and vibrant
  • If you are chained to the laptop all day make sure you get up every hour and move around
  • Get those vitamins and nutrients in take a good pack up with you
  • Give your loved ones a cuddle!!!

I hope that helped

Love Sarah xx

PS for lots more helpful tips why don’t you join my FREE Facebook group? Just click here xx

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Do you eat raw?

Eating More Raw Foods

Some of the benefits you may notice

 

Eating more raw food creates major health improvements.

 

If you have weight issues eating more raw food, along with our recipes which have been balanced for fat-loss will help you to loose excess weight.

 

Energy perks up. I am a testament to that. I have my phases of can’t be bothered. And eat takeaways, frozen ready meals etc. Within days I feel more tired during the day, my sleep pattern get disrupted, and even start feeling more depressed.

 

As soon as I give myself a kick up the backside and put more greens and more water into my diet. I feel so full of energy and get far more done.

 

I have always had good skin but I started to get the odd spot as an adult. Again once I start eating better, after a few days an ‘spot’ issues have gone. And my skin glows more, looks less dry, looks younger.

 

And if we talk toilet, a couple of green smoothies a day, will get everything moving efficiently.

 

Raw food is full of enzymes. These are needed by us especially our digestive systems. Too few in a daily diet and we can experience fatigue, aches, bloating in the tummy area, skin problems, headaches.

 

Ultimately who does not want to feel the energy they had when they were a child. To be able to run and play like they did when they were a child. It may be so long since you felt that, that you have difficulty remembering it.

 

Imagine being a child again. The endless energy and enthusiasm for life. You can feel that as an adult just by making a few small changes to your diet and exercise.

Love Sarah xx

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Clear it out!

Cupboard & Fridge/Freezer Clear Out

Good for the soul

 

I am terrible about ever organising or clearing out kitchen cupboards. When I do tackle this huge task, I always find spices way past their use by dates,  tins of more unusual ingredients etc.

 

However when I do have a good clear out & sort. I feel so much better for it. The kitchen looks nice. Clean, organised. I know what I have, where to find it. And even what I need to add to a standard shopping list.

 

When you join my programme you will be cooking more. So it is worth doing this job in preparation for the fun to come.

 

Sort through spices & condiments. Write down a list of what you have and when next on-line, go to that grocery aisle and make a note, or order, anything you find interesting and do not already have.

 

Although we provide a database of recipes and regularly update them. It is always fun to experiment.

 

You don’t always have to follow my recipe and ingredients word for word, but swap the spices around. Have a bit of fun creating your own unique recipe.

 

While you are having a sort out in the kitchen. Be brave and throw away all food that does not serve your health. No matter what you spent on that food.

 

And once you have emptied your cupboards and fridge have some fun restocking them with good nutritious food that will help your health and you can enjoy cooking…or even eating raw.

 

Think I may go over some fundamentals about raw food in my next few emails.

Love Sarah xx

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Amazing September Offer!!

So it’s back to school September and back to fitness for lots of us, (myself included!)

I was sorting out my computer and I came across an amazing programmes that I had and I thought to myself gosh my ladies loved these before why don’t I offer it again? So I am!!

We have for you the Fitness Pilates 28 day detox, a fabulous programme ( one of my faves)

If you are hiding away under baggy tops and hoodys then give Kick Start a try!

And when you really think about it, have you lost your body confidence and keep telling yourself  it doesn’t matter what your abs look like……WRONG…… you will feel amazing when your stomach feels flatter without any bloating.

Would you…..

Secretly LOVE to be rocking a slimmer, stronger and leaner mid section?

  • Would You like to dedicate 28 Day to really sort out your eating, nutrition and fitness?

  • Have you recently had a baby, been injured or post menopause and want to take things a little easier?

  • Do you love Fitness Pilates, Core Training and Fusion Stretch style programmes?

  • You can join this detox at anytime – whenever you are ready and get all of the information in one go.

    Begin the 28 day programme right away as soon as you sign up you will gain full access to the shopping lists, meal planners, support tutorials , daily workouts and audios.

    28 WORKOUTS including Fitness Pilates, Unite, Core Training and Meditation.

    Meal planner, recipes, videos, audios, motivation day by day and step by step.

  • Lifetime access.

I’m offering this at the incredible offer price of just £21!!

If you’re ready just click below!

 

 

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I want you to fall in love!

Falling in Love

I want you to fall in love with your body & good food

 

When was the last time you really enjoyed what you eat? Not a special occasion meal but everyday food.

 

Don’t you think it’s time to get some pleasure from food again? To stop taking food for granted and create a better relationship with it?

 

Everyone says they are too busy for good home-cooked food. My solutions are to speed things up by buying already prepared vegetables, salads, using my food processor & slow cooker, blending healthy drinks & soups.

 

There are so many ways to make quick, good food. In my slow-cooker at the moment there is 1kg of lean minced beef, 1 rinsed can of green lentils, 1 tin of chopped tomatoes, two handfuls of carrot batons, 2 chopped peppers, 2 chopped onions and a good amount of oregano to make  a sow cooked bolognaise.

 

Tomorrow I will simply add a tin of kidney beans and some chilli to change the remaining bolognaise to a chilli.

 

If there is anything left by day 3, which I doubt, I can simply add some Indian spices to make a curry.

 

So that’s 2-3 days of a healthy home cooked dinners, that took under 10 minutes to prepare.

 

I can’t praise slow cookers enough if like me you have a busy lifestyle.

 

But you should never be too busy, to put your health first. Sure fire way of reaching a grave early is to live off continual convenience food.

 

And anyway I don’t think of my slow-cooked meals as inconvenient.

 

In fact I might start calling them convenience foods based on short preparation time & easy in which you can change the flavours from day to day.

 

If you have never really cooked. You could commit to making a proper dinner every

day just by using a slow cooker.

 

Why not try it this week? And let me know how you get on. How quick it was? How the food tasted?  Did you get more pleasure from it than a takeaway or nuked meal for one?

Love Sarah xx

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Organic, is it best?

Organic

Do you have to eat organic?

 

The debate over whether or not organic produce is better for you than conventional foods rages on.

 

There are many reports that say there is no difference in the vitamin and mineral content of organic foods compared to non-organic.

 

However there are reports that say organic foods have higher levels of antioxidants because of the reduced levels of pesticides and antibiotics in the growing of organic produce.

 

There are a number of pros and cons in relation to eating organic food. Some say it tastes better. This is anecdotal and not backed by blind tests where respondents actually preferred GMO crops in taste.

 

On the other hand, organic foods don’t usually have the same appearance as conventional produce (ie they often look different because of blemishes etc) and mostly they are more expensive.

 

Weighing all this up, what is best for you? Well, the bottom line is that everyone could benefit from more fruits and vegetables in our diets.

 

If organic helps you with this, then you should be encouraged to buy organic produce.

 

Personally, I think it is best to err on the side of caution. There is no reason not to eat organic so there is no harm in eating organic and it might have benefits.

 

If you’re concerned about the cost, then you could mix organic with non-organic. I tend to go for the offers. Sometimes when there is an offer on organic food it can work out less than non-organic. So it’s worth keeping an eye on those.

 

The important thing is to make sure you know what you are buying. Check labels to make sure the produce comes from certified organic farmers and producers.

 

This goes for all types of food – fruit, vegetables and meat produce.

 

Of course, a really good alternative is to try growing vegetables and fruit yourself. I am no gardener despite having a lovely garden so this is not for me. But I have been told that gardening reduces stress and stress levels do play a role in your overall health.

Love Sarah xx

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How Safe is Your Kitchen?

Organise your fridge & other stuff

Food poisoning & hygiene issues

 

As I mentioned some preserving tips in my last email. I thought I may as well cover some health issues as well.

 

In particular, store all animal produce (meats, eggs, milk) at cold temperatures

before cooking to prevent bacteria developing. Keep items in their own areas in

the refrigerator – don’t put your vegetables next to your meats for instance.

Keep the refrigerator below 40 degrees Fahrenheit or 5 degrees centigrade.

 

Never put raw meats next to cooked meats in your fridge. If possible box everything. But if you do not have enough Tupperware, then keep raw meat on the lowest shelf, you really don’t want to risk blood dripping onto food you are not going to cook.

 

With meats & fish unless they have been frozen, please take care with the use by dates. I may ignore them on many items but meat, fish and eggs I stick to. If they have gone a day over and I decide to risk it, I cremate them when cooking.

 

When handling raw chicken use a separate clean knife, same goes for chopping boards. Wash everything thoroughly including your hands. I recommend a ‘nurses’ wash that includes thumbs and under finger nails…and do use soap or washing up liquid. Water doesn’t cut it in this case.

 

Remember if you decide to freeze fresh raw meat & fish they do have shelf lives even when frozen. A general rule is 4 weeks for fish and 12 weeks for meat.

 

Certain meats need to be cooked until juices run clear. That is you cannot cooked them to rare, medium rare etc. they have to be well done. Chicken and pork should always be well done. Lamb can be a little pink in the middle. Beef as rare or even raw as you like.

 

Try to have separate chopping boards. One that is only used for fruit and vegetables. Another for meats and a different one again for fish. I find coloured boards very useful to this.

I do not worry about plastic chopping boards as they go in the dishwasher at high temperatures. However if you hand wash kitchen utensils, then only use wooden boards. You can differentiate them using permanent marker pens.

If you like making chutneys, jams etc. Thoroughly wash the jars, I use the dishwasher & then dry them, keep them in a warm oven until you are ready to fill & seal. This sterilises the jars.

 

I personally would never be without a dishwasher. I know it cleans glassware, crockery & kitchen utensils at higher temperatures and more thoroughly than can be achieved by hand washing.

This list is by no means comprehensive. But certainly contains the most common problems in most peoples’ kitchens.

I best be off to organise my fridge a bit better.

Love Sarah xx

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Are you getting enough?

Preserving the Nutrients

Few hints & tips on keeping your food full of goodness

 

I really am going to keep todays email as brief as possible. I promise. So I am going to bullet point my tips and then sign off.

 

Do I hear you breathe a sigh of relief? Ok here we go then for a few pointers-

 

  • Remember to handle your food carefully. Bruising the food can increase its rate of deterioration.

 

  • Don’t use too much water when cooking as nutrients can leach when foods are boiled. Microwave and steaming retain more nutrients in the food. My preferred choice is stir-frying always. And that retains nutrients too.

 

  • Store root vegetables such as potatoes, in a cool dark spot which is ventilated

 

  • Store fruits in the refrigerator. Flavour can be enhanced by bringing them to room temperature just before eating.

 

  • Keep the moisture levels in vegetables by storing them in the refrigerator either in the vegetable section.

 

  • Do not open sealed mix salad bags until you wish to use them

 

  • Do not store fruit in the same bowl as bananas. Preferably hang the bananas and keep at room temperature

 

 

That’s it for now.

Love Sarah xx