It’s never too late to build muscle and strength. You can build muscle no matter your age.
A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set.
Eat a healthy high-protein diet. A protein supplement can help you increase your protein intake if you don’t get enough from your regular meals. Other helpful supplements include creatine, omega-3 fatty acids, and vitamin D.
Day 2 DBC Health Retreat Canary Isles
Woke up to hot water & lemon 🍋 and a ginger shot!
Pilates stretch and core strength
Breakfast Cranberry, apple and ginger fresh juice
Ladies prepped for 2 hour coastal walk along Costa Teguise promenade, cloudy weather today but a lovely long walk and chats along the coast, after 2 hours and 10,000 steps we returned to our villa, ready for lunch.
Quinoa Mediterranean salad followed by my energy balls.
Afternoon the ladies chilled around the pool while I rustled up some healthy granola.
Hiit session at 5.30pm and Ab blast.
Dinner tonight was my favourite, minestrone soup followed by soy, ginger Aubergine steaks and sweet potato fries yummy
Herbal teas and meditation before bed.
#thisishowweretreat #dbchealthretreat #boutiqueretreat #sandydonnelly #mentalhealthsupport #detoxretreat #canaryislandretreat #sunnyretreat #costatequise #lanzaroteretreats
VALENTINES GIFT 💝
VIP 1-2-1
Resilience Health Retreat
Structured to help people improve their ability to overcome challenges through the pandemic and create a personal plan to optimise their lives by achieving better Mental and Physical Health
2 Hour interactive Zoom
Includes:
• Resilience Exercises
• Juice Benefits
• Pilates
• Condition your Nutrition
• Personal Plan
Special offer £100 OFF
£120
https://www.dbchealthretreat.com/virtual/wellbeing/retreats
#valentinesgifts #healthgoals #resiliencetraining #detoxyourbody #ValentinesDay2021
Fibromyalgia is a long-term condition that causes pain all over the body.
SYMPTOMS
• Increased sensitivity to pain
• Extreme tiredness
• Muscle stiffness
• Difficulty sleeping
• Memory and concentration
• Headaches
• Irritable bowel syndrome (IBS)
TREATMENT
Currently no cure but there are treatments to help relieve some of the symptoms and make the condition easier to live with.
• Medication
• Cognitive behavioural therapy (CBT) and counselling
• Lifestyle changes, such as exercise and relaxation
Exercise in particular has been found to have a number of important benefits for people with fibromyalgia, including helping to reduce pain.
What causes fibromyalgia?
The exact cause of fibromyalgia is unknown, but it's thought to be related to abnormal levels of certain chemicals in the brain and changes in the way the central nervous system (brain, spinal cord and nerves) processes pain messages carried around the body.
• Genetics
• Physical or emotional stressful event, such as:
• Injury or infection
• Childbirth
• Breakdown of a relationship
• Death
Who's affected?
• 7 times as many women as men.
• Ages of 30 and 50
1 in 20 people may be affected but fibromyalgia can be a difficult condition to diagnose.
#fibromyalgia #employeerewards
HR professional, it is your job to ensure that employees Health and Wellbeing are taken care of, and they are happy in their workplace.
Workshops can impact employees in a positive
Delivering engaging workshops that employees actually enjoy which are educational, interactive and fun
Book now and improve your own work and the wellbeing of your colleagues.
• Positive Posture Pilates - Focus on the core and posture to help alleviate muscle tension caused by poor sitting and standing.
• Overcome the afternoon Energy Slump - Healthy alternatives.
• Breathing Awareness - Bringing awareness to your breath will give you more space to breathe and relax your mind. Reduce Stress
• Juicing Benefits - Tasting Workshop
• Digital Detox - Opportunity to reduce stress and focus on social interaction in the physical world.
https://www.dbchealthretreat.com/wellbeingworkshop
#hrprofessionals #csr #employeewellness #successwithsandy
#Detoxworkshops
#Wellnessintheworkplace
New Year New You
Half Price Offer
1-2-1 Personal Training with an experienced Trainer.
What’s the deal?
4 Sessions in Covent Garden
Weightliss Plan
Pilates Reformer, Boxing, Strength Training, Core Strength building.
Limited offer
Sessions to be completed in January in Covent Garden/Holborn area
Switch on your Brain through exercise.The part of the brain that responds strongly to exercise is the hippocampus.
The benefits of exercise come directly from its ability to reduce insulin resistance, inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.
Reformer Pilates is an impact-free workout that strengthens and relaxes your muscles. In addition, it is also a mindful practice that can improve your brain function.
Concentration focuses on the connection between mind and body, which helps bring out more of the physical and mental benefits of Pilates
Putting your Brain in your Body
Joseph Pilates’ famous quote – “It is the mind that builds the body”
There are plenty of good reasons to be physically active. Big ones include reducing the odds of developing heart disease, stroke, and diabetes.
#mindfulness #wellness #productivitytools
Lower back pain is one of the leading causes of disability and sick days, costing the UK more than £10 Billion a year.
People with back pain, tend to move less. Blood flow needs to be stimulated and muscles stretched to encourage healing and improve movement. Your spine can misalign due to lack of activity. (If you have a serious medical back problem, seek your Doctors advice)
Pilates is recommended to help ease and prevent back pain. The strong focus on core (deep abdominal) strengthening creates stronger support muscles for the spine. Low back pain is often caused by structural imbalances in the spine. If you are sat at a desk for hours on a daily basis
Our bodies are not made to sit for extended periods of time, but when your office job calls for you to sit at a desk for hours on end, “you tend to hunch forward, your neck protrudes, and there’s eye strain. It’s stress that goes through your whole body.”
Pilates exercises target and switch the deep core muscles on, and builds strength in the support system of the spine.
Book Now
1-2-1 Session
1 Session £80
Recommended 6 Sessions £360
Covent Garden sandy@dbchealthretreat.com
Pilates Reformer is easy on your joints
What is your current Fitness and Health level?
Can you walk up a flight of stairs without getting breathless?
Hold a plank for more than 45 Seconds?
Touch your toes?
Why age before your time. A few simple non invasive tests can help to determine your fitness/health level and improve your wellbeing.
We offer basic testing and a more advanced assessment, with both options you will receive a personalised report and action plan.
BASIC HEALTH MOT £49 (45 MINUTES)
Includes:
Fitness Testing
Lower Body - The leg strength assessment evaluates the lower body’s ability to generate maximal force. The hip complex, quadriceps and core muscles all contract in unison to create force. This is important to the Health Fitness Assessment as the ability of the lower body to create force is undeniably important in multiple ways. Lower body strength relates to articulation of motion and the ability to safely balance and maintain equilibrium.
Upper Body - Push-Up assessment creates understanding of the upper body’s ability to create force. Body-weight exercise which means that the amount of weight on the joints is safe and generally consistent for testing. Push-Ups also involve compound motion, which means that more than one joint is being utilised, the shoulders, elbows, and wrists.
Core Strength - control and endurance of the back and core stabilising muscles of the abdominals.
Aerobic Endurance - The 3-Minute Step Test measures your aerobic(cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.
Flexibility Test - Sit and Reach. The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain
Body Mass Index - The body mass index, or BMI, is a calculation used to determine your level of body fat. Generally, if you’re at a healthy weight, your body mass index should fall between 18.5 and 24.9, If your BMI is below 18.5, you could be underweight. On the other hand, a BMI greater than 25.0 is categorised as overweight, while a score above 30 is considered obese.
Personalised report and action plan - 3 Days after the assessment.
ADVANCED HEALTHY MOT £89 (60 MINUTES)
Includes:
Fitness Testing and BMI as above
Lifestyle Assessment Test- Focus on common health issues and lifestyle. Examining a clients lifestyle becomes imperative in a health-promotion and disease-prevention practice, by examining the strengths and weaknesses of a clients health behaviours.
Personalised Report, Action Plan and 4 week fitness program - 3 days after assessment. 4 Week personalised Fitness Plan with email/text support
Random Acts of Kindness can brighten someone’s day and make our world a better place.
💜 Be Present - Make the effort and visit friends and family. I love my family and friends so much, and try to make the effort on a regular basis.
💜. Wrap someone in a hug- We all love that feeling of someone’s arms around us, to show that you care, or a kind gesture to show you appreciate someone, or simply smile at someone.
💜. Send Peace - to those suffering in war torn countries, especially this time of year. It breaks my heart to think about these innocent families, suffering daily.
💜 Donate food - to the homeless and poor. Supermarkets usually have a box to donate food, and remember not all homeless people are on drugs or alcoholics.
Don’t forget to look after your own health and well-being. Eat well and exercise!
#wellness #peace #fitnessmotivation #howto #investinyourself #foodbank #thanksgiving #helpothers #loveeachother
