Fibre Provider Smoothie
• Blend 2 handfuls seedless green grapes
• Handful of spinach 🍃
• Sliced Pear 🍐
• Pure Apple 🍏 juice
Drinking a green smoothie a day is a great way to curb sugar cravings. As you start to introduce more healthy nutrients and fiber into your body, your energy levels will start to increase. This increased amount of energy will be used to burn calories
#greensmoothie #fibresmoothie #greensmoothiecleanse #healthretreat #dbchealthretreat #sandydonnelly
Fibre Provider Smoothie
With many HR leaders struggling to support the evolving wellbeing needs of their workforce, a useful guide for wellbeing programmes are the 4 key pillars of wellbeing namely: mental, physical, social and financial wellbeing.
DBC Health Retreats Team Building deliver onsite Employee Wellbeing Workshops in the Uk aimed at improving health, energy and performance in the workplace.
Contact Sandy Donnelly
Evidence suggests there are 5 steps you can take to help improve your mental health and wellbeing, these are connect, be active, take notice, keep learning and give.
The workshops we offer are an easy way to develop new skills, improve wellbeing and help reduce absenteeism.
#employeehealth #absenteeism #hr #csrinitiatives
Government, employers, the organizations which represent workers and employers, and other stakeholders responsible for workers’ health and safety can help to improve mental health at work through action to:
prevent work-related mental health conditions by preventing the risks to mental health at work;
protect and promote mental health at work;
support workers with mental health conditions to participate and thrive in work; and
create an enabling environment for change.
Action to address mental health at work should be done with the meaningful involvement of workers and their representatives, and persons with lived experience of mental health conditions.
Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.
When you have depression or anxiety, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.
Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on depression, anxiety and exercise shows that the psychological and physical benefits of exercise can also help improve mood and reduce anxiety.
One reason that weight training boosts metabolism is because it encourages a development in lean muscle tissue.
A pound of muscle burns 35-50kcals a day compared to fat, which burns only 2!
So get lifting those weights…
If you want to lose weight, boosting your metabolism is vital. Your metabolism is measured by your metabolic rate, or the rate at which your body uses energy.
Lift weights. Because muscle uses more calories than fat, strengthening your muscles will make you into a more efficient calorie-burning machine, even when you're at rest. 3-4 times a week, do 2-3 sets of 10-12 repetitions on each major muscle group (abs, biceps, glutes, quads).
Strength training helps to increase your resting metabolic rate (RMR) by increasing the amount of lean muscle on your body. Your RMR is the number of calories your body requires to perform basic functions, such as breathing, circulation, and digestion.
Exercises like running, jumping and aerobics, (anything that gets the heart pumping), can help boost your metabolism, as well as burn calories.
One thing is true for both aerobic and HIIT training: the higher your stamina and maximal oxygen uptake (VO2max), the more your body will break down its fat stores into energy. Both methods with will contribute to making your metabolism run more smoothly. Still, HIIT exercises are up to three times faster than aerobic endurance training at boosting VO2max
When your body starts to digest something, it spends some energy stored in your body. If your body has good metabolism, it means your body will spend less energy on digesting food.
On the other hand, if your body does not have a good metabolism rate, it will spend a lot of energy digesting the food, and as the metabolism is not good, it will also take a long time to return the spent energy.
Having a good metabolism means that most of the food in your stomach will be digested, and the ones that are not digestible will come out of your body through feces.
So, there will be less fat and sugar in your blood. Those two are the biggest enemies of the heart. With a fast metabolism, you do not need to worry about this and, in return, reduce the risk of any heart-related disease.
Having a good metabolism means your body will swiftly digest food. This will help regulate your bowel movement, helping remove toxins that have been stored in your body.
This effect can further be enhanced if you consume foods that have diuretic nature.
Toxins can cause many problems in your inner organs, and removing them will help your organs become healthier and more active.
Increase the Immunity of Your Body
Blood is the prime source of your body’s immune system. It contains white blood cells that help protect your body from all sorts of viral or bacterial infections.
A good metabolism helps improve your blood circulation. This means all parts of your body will have a sufficient amount of white blood cells, and whenever there is an infection, blood can swiftly flow there, and the white blood cells in those blood can attack whatever caused the infection, thus improving your body’s immune system.
Sandy Donnelly
Founder DBC Health Retreat
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
Started the day with water & lemon followed by poached egg and avocado on rye with green juice.
Set out on a 2 hour coastal walk from old town puerto del carnen to puerto calero.
Lunch mushroom noodles then relaxed in the 28 degree sun around the pool, icy smoothie spinach frozen banana & chia. Pool circuits, Ab blast.
Dinner black bean emchiladas. Sleepy heads bed 9.30pm
Great start to our April Retreat
Guests arrived midday, welcomed with Green Juice, ginger ahot and fresh baked banana cake.
Lunch Sweet potato salad followed by relaxation around the pool in the 28 degree Canarian sunshine.
Pilates around the pool before dinner
Green power soup starter, main Aubergine steaks
A little mindfulness and laughs before bed.
Cant wait for tomorrow!
#ladiesretreat #fitnessholiday #boutiqueretreat #affordableretreat #dbchealthretreat #sandydonnelly #selfcare #day1 #detox
For those after a wellness retreat which feels more like an all-inclusive holiday, DBC Health Retreat is perfect. all-inclusive and utterly fabulous.
Quiet locations with the option to tour the island. The wellness activities are very relaxed with plenty of free time to lounge in the sun at the private pool., so you’ll leave feeling suitably relaxed and refreshed. We run daily yoga and pilates class and guests have option to have spa treatments locally. Delicious plant based menu serving healthy dishes and fresh juices.
Experience a transformational few days of wellness with DBC Health Retreat, where you will gain a greater sense of self and return home feeling rested and rejuvenated.
During your 5 days you will hike through the volcanic coastline, Poolside Pilates, stretching and Ab Blasts!
