Why haven’t you tried Pilates yet?

Joseph Pilates first introduced his concept to the world in 1910! Any exercise routine that is still getting amazing results over 100 years later must have something about it!! Our Pilates programme is really taking off at the studio now and if you’re wondering how it can help you here are a few reasons why we think you should give it a try...

It’s not just for your abs.

Pilates stretches and challenges every muscle allowing you to tone, strengthen and firm those tough to reach parts!

It’s great for stress relief

Pilates allows you to feel calmer, sleep better and be more relaxed. It improves your immune system and also lowers your blood pressure.

Pilates reduces the risk of injury

The movements involved in Pilates work every muscle group creating greater core strength and thereby reducing injury in other sports and day to day activities.

It improves you posture

Good posture doesn’t just make you look taller and slimmer, 

it will prevent neck pain, back pain, it allows for improved 

movement and also reduces referred pain throughout the body.

It improves your breathing

Joseph Pilates once said “Inefficient breathing lies at the root of poor health.” An inability to use oxygen sufficiently places unnecessary stress on the body and not being able to properly expel carbon dioxide creates an acidic environment in which disease and ill health thrive.

It’s not just for girls!

It appears that women are more aware for the benefits of Pilates, but guys, I have to tell you, you’re missing out...  Although our core training beliefs at All About You are very similar to those of Pilates we all still certainly feel the affects of one of Antonia or Blanca’s classes!

So what are you waiting for?

We now have seven mat classes per week, 10 small group reformer sessions each week as well as numerous one to one sessions at the studio in Highgate. You can view our class time table HERE or CONTACT US to arrange a free trial.

“In 10 sessions you will feel the difference, in 20 sessions you will see the difference and in 30 sessions you will have a whole new body” Joseph Pilates

Salmon Wrapped in Bacon with raspberries - (Serves 1)

Meal time Monday's - Here is another really simple recipe I have used with my detox clients. Clean, healthy and tasty!;-)

Ingredients:

·         One or two Salmon fillets

·         2 slices of Organic streaky bacon

·         1 cup of raspberries

·         Olive oil

·         Large bunch of Asparagus

·         Seasoning

·         1 clove of garlic   

·         1 Lemon

How to make it:  

Really simply, place the salmon onto tin foil and wrap in the streaky bacon. Dress with a little Olive oil and pour the raspberries on top. Season with a little salt/pepper, then fold the foil over and place into the oven on a baking tray at 180 c for 15 minutes.

In the mean time snap the asparagus and place into the steamer. Steam for 5 mins or until a knife can pass through them (remember you can have lots of asparagus). You can then sweat off 1 chopped clove of garlic with a little olive oil and lemon to serve over the top (the lemon will help your body absorb the iron from the asparagus).

The salmon should now be ready. Check both fillets are fully cooked and serve with the asparagus.

I would serve the whole raspberries on the salmon and asparagus too.

Bon appetite healthy people!           

The Art Of Chillaxing..

Meditation and the art of “chillaxing”

If you struggle to deal with Monday morning’s or Tuesday and Wednesday morning’s even then perhaps you need to learn how to switch off a bit more. Our meditation and relaxation specialist Simon Paul Frost from www.mymeditation.co.uk is holding a meditation workshop at the studio in Highgate next Wednesday 25th April and in this article he explains why we need to learn to chillax...


Ask most people if they meditate… the answer would be NO…
Ask most people if they want to feel calm, relaxed, be free from tension, anxiety and be happy about life…the answer would be YES…

Why is it then that most people don’t meditate…but desire the mind set and feelings that meditation provides?

I believe it is the old associations: after all, what does the word meditation mean to you? Orange robed monks sitting in silence for hours on end – a chilled out hippie or even an anti religious practice that is more witch craft than prayer … the list could go on!

If we feel limited by restrictions in our lives then we can lose hope – if however, we can remain calm then we enter a place of better understanding and from this objective perspective we can create any desired changes.

How often have you been in a place of regretful hind sight? Wouldn’t it be great to be in a place of productive for sight and be able to focus on the things you do want rather than waste your energy on all the things you don’t?


Times have changed but our human needs haven’t – we all love to feel calm, we all love to relax and we all would love our lives to be happy and positive…so what are you waiting for?

If you learn to meditate (like a work-out for the mind; the more you do the quicker and faster you become) not only will you be able to understand what meditation is all about you will also be able to say to this modern world that you also know how to “chillax”!

To chill = to feel calm and anxiety free.

To relax = to be tension-free and happy.

To book your place at the workshop on Wednesday 25th April 2012 Contact Us at the studio.

For more information on Simon go to: www.simonpaulfrost.com
For meditations go to: www.mymeditation.co.uk

Is cheating acceptable in your life?

After a weekend of controversy in the Premier League it appears as though cheating in one form or another has become more apparent in the English game and more acceptable to the clubs that benefit from these actions.


Some blame the influx of foreign players for the greater incidence of diving and feigning injury, my opinion is that simply is not true and is illustrated by the fact that the three players involved in these high profile incidents were actually ALL English! (Mark Davies, Bolton, Darren Perch, Newcastle and Andy Carroll, Liverpool)

The sad fact is that the players themselves and the fans of their clubs care little about the rights and wrongs of these actions when decisions are made in their favour!

Outside of football there are currently three Pakistani and one English cricketer staring at their prison cell walls as they complete custodial sentences having been convicted over match fixing allegations as well as numerous scandals that involve cheating within horse racing.

In my opinion the cheating epidemic is not just rooted in sport but in society in general. The pressures of modern living demand that we all need instant success in whatever we do, but the temptation is often there for many to do the minimum required at work, cheat the system for financial gain or cheat on a partner due to their own insecurities.

In my industry clients are constantly looking for ways to cheat themselves thin and find the quick fix. My team and I find ourselves having a constant battle with clients explaining why the latest fad diet is not only dangerous to their health but also completely counter-productive to their fat loss goals.

We see the after effects of lypo suction that has actually emphasised the fact that the client has no glutes to show off after the fat has been removed and welcome clients back with open arms when they decide that the tough option we offer at the studio does actually reap benefits and try our hardest not to say “I told you so” when they explain the only result they achieved from their course of 15 minute vibration training sessions was motion sickness!



Any good trainer will tell you that the concept of fat loss is a very simple one: It’s pretty tough for the average person to follow, but it is VERY simple.

1. Move
2. Eat real food
3. Recover

That’s it!

1. A decent personal trainer will be able to design an appropriate fitness programme for your specific needs (this isn’t the generic programme that appears in the glossy magazines and usually involves exercises with water bottles!)

2. Some people become obsessed with reading food labels. Our advice is to eat anything without a food label! You don’t get food labels on good quality meats, fruit, veg, nuts, seeds.... Eat proper food and your body will thank you for it and give you the results you desire.

3. Remove the stress from your life, sleep more, stretch more, learn to breathe properly, learn to switch off, learn to meditate and keep a smile on your face.

I know it was a slightly devious way of drawing you in with some football chat at the start but it illustrates the point that we shouldn’t accept cheating in any form.
Don’t lose track of honest morals and good old fashioned hard work.

Show cheating the red card - sorry, couldn’t help it!

Stressed? What a joke!

Its Christmas time and no one really wants to read about what exercise they should be doing when all they want to do is crash out on the sofa and watch Deal or No Deal Christmas special! Or, what organic, locally farmed, grass fed produce they should be consuming on Christmas day – it’s that time of year when everything goes out of the window!


We WILL all over eat, we WILL have a few too many Bailey’s and we WILL do very little in the way of movement and it’s OK to do this, you need to listen to your body, give in and let it rest up from time to time.

PLUS – guilt is a wonderful thing for getting the studio’s busy in January!!

We all get caught up in the busy-ness of life, our work schedules become almost unmanageable, the stress of family and home life can get a bit too much, we realise how expensive this time of year can easily become and we forget about actually having some fun.

I was talking to one of my client’s this week about his work Christmas party and he told me he is hosting a laughter workshop!

Now, I’m open to a lot of weird and wonderful ideas, but this sounded a bit “out there” to me! Then the more I thought about it, the more I realised what an amazing idea it was. Laughter really is the best medicine...

GOOD FOR HEALTH
Laughter has been proven to relieve pain and enhance the immune system.
It reduces stress hormones like cortisol and dopamine and increase endorphins, the feel good chemicals.

GOOD FOR THE MIND
Laughter brings focus away from negative emotions like anger, guilt and stress and brings a positive outlook on things.

GOOD FOR A SIX PACK?!
A good belly laugh exercises the diaphragm, it contracts the abdominals and even provides a good cardio workout!

Simply put it provides a fantastic stress management tool, I’m sure we all enjoy sitting down to watch Only Fools and Horses on Christmas day to relieve the stress of the inevitable Christmas day family arguments?!!


It allows you to be in the moment, feel good, give you a different perspective on life and create a positive re-framing of your current situation.

The simple fact is that this year has been a tough time for a lot of us. However, with a New Year approaching I think we need to re-assess our priorities and make a conscious effort to laugh more and have fun in every aspect of our lives. This should be a priority of anyone who wants to live a more healthier life. So cheer up! It’s Christmas!!

Are you SAD?

At last we’ve started seeing some sunshine! The clocks go forwards at the end of the month and it will officially be British Summer time and we can hopefully start to enjoy some better weather and being outside a bit more!

Over the last few weeks it’s amazing how many people have commented that at last they’re starting to feel better, just in the last few days at the studio’s we have noticed that clients cold and flu symptoms have cleared up, energy levels have increased and a few more smiles have started appearing! Do the cold dark days really have such a huge impact on us?

Its incredible how many people do actually suffer from Seasonal affective disorder (SAD), also known as winter depression or winter blues.

SAD is a mood disorder which affects people who have normal mental health throughout most of the year but experience depressive symptoms in the winter. Although SAD was once regarded skeptically by the experts, it is now well established as a serious medical condition.

Symptoms vary from sleeping too much, having decreased energy levels, to feeling depressed. Though symptoms can be severe, they are usually not long term.
Typically sufferers experience difficulty waking up in the morning, morning sickness, oversleeping, over-eating, with particular cravings for carbohydrates and consequent weight gain.

Other symptoms include a lack of energy, difficulty concentrating on completing tasks, and withdrawal from friends, family, and social activities.

There are many different treatments for seasonal affective disorder, including light therapy with sunlight or bright lights, cognitive-behavioral therapy, supplementation of the hormone melatonin and the cure for everything – EXERCISE!
Whether you actually suffer from SAD or not, inevitably during the winter months we experience lower energy levels and the miserable weather is often reflected in our moods. The good news is as with most illnesses the power to improve it is in your hands...




The blue feeling can usually be dampened or extinguished by exercise and increased outdoor activity, particularly on sunny days. The positive effects of exercise are endless: Increased energy levels, improved circulation, increased fitness, fat loss and enhanced mood as exercise stimulated the release of endorphins.

The natural feel good chemicals which decrease the stress hormones such as cortisol and increase feelings of euphoria and a general state of wellbeing are released during exercise. Just exercising for a short period of time will improve your mood. Ten minutes of moderate exercise is enough to improve your mood, your vigour and also decrease fatigue.

So if everyone around you is sick of seeing your miserable face you can now look forward to the great British summertime as an opportunity to get back into that exercise routine to not only feel great mentally but get in great shape physically too!

Happy Days!

Look after your heart this Valentine’s Day.

It seems that every high street shop has their special promotions planned and heart shaped decorations in the window’s directed at cashing in on us clueless guys in our attempts to show our love for our partners!

The beauticians are promoting their pampering products, the flower shop is stocking up on red roses, the confectionary store is crammed full of heart shaped sweet delights and the local restaurant has created a special Valentines menu.
What do you do?

Well here’s a novel suggestion. Instead of just giving a simple gift that will end up being thrown away, used up or eaten why not give something a lot more lasting….. If you really want to give your heart to that special someone then why not give them a very healthy heart?!

Did you know that heart disease still kills more people in the United Kingdom than any other condition? National statistics showed one in five men and around one in six women died from heart disease, including heart attacks, in 2005, and around 2.7 million People are estimated to be living with coronary heart disease in the UK and this number is rising each year.




The majority of us lead a lifestyle which encourages an unhealthy diet, excess alcohol consumption, lack of sleep, a stressful working environment and a serious lack of physical activity. I can almost guarantee that you will have at least one of these factors in your life at the moment.

Obviously hereditary conditions account for a number of cases but a huge number of cases are self inflicted through poor choices on the individual’s part. Most heart disease is avoidable if we take simple measures to improve our lifestyle. Too many people in the UK are exercising too little, eating diets too high in fat, salt and sugar, and consequently, becoming overweight or obese.


Another huge factor that we allow into our lives to cause damage to our heart is stress. Stress is the way we all react to change. It includes our mental, emotional and physical responses to the pressures of everyday life.




The pace of our lives in the 21st century is getting faster and faster. Consequently it seems to be harder to find the time to exercise or cook well-balanced, healthy meals. We rev our engines with stimulants like caffeine, sugar and nicotine but then need depressants like alcohol to slow us down again.

Stress is also associated with depression and anxiety disorders and can reduce the amount of pleasure you get out of life. Chronic stress can numb you to feelings of satisfaction and accomplishment. Eventually, this numbness could have a negative impact on your work and your relationships.

How do we change and create long term health benefits?

The simple answer to long term health is long term practice. Unfortunately as stated earlier we live in a world that runs at 100 miles per hour and we want everything now. Therefore we look for the quickest possible way to achieve our desired results.
These usually include prescription medication. What they don’t tell you is that these medications only mask the underlying problems and that every drug has a side effect and a negative impact on the human body, and are you really taking control of your own health by taking a pill?

There are other ways to look after your heart that are much more effective, long lasting and enjoyable.

1. Exercise

Even a brief amount of exercise each day will enable your metabolism to start functioning more effectively. It will reduce excess body fat, stabilise blood sugar levels, lower blood pressure and cholesterol, strengthen the heart an it is a fantastic way to alleviate stress.

2. Take control of your diet

People talk a lot about reducing the amount of fat in your diet and to an extent this advice has been taken a bit too far. Saturated fats WILL increase the clogging of the arteries but Omega 3 oils and essential fatty acids are crucial for the body to survive a healthy existence.

The big change that needs to be made in the majority of diets is a reduction in the amount of refined carbohydrates. Consuming these types of foods not only causes bloating and poor digestion, they also raise blood sugar levels, which stimulates the production of insulin.

Unfortunately we are extremely misinformed about what we eat. Food companies are allowed to exploit our naivety and as a result consumers are unaware of what foods are actually good for them and those that are actually causing more harm. The key is to eat real foods preferably organic as often as possible.

3. Relax

We need to slow down our body’s adrenal system, turn off the fight or flight response and learn to relax, replenish and recharge. Simple processes such as cutting out the amount of stimulants we consume and learning to breath properly get a higher quality a quantity of sleep and take time to switch off each day.

So this Valentine’s make plans to look after your health and give your loved one a healthy heart for years to come, - but probably go with the flowers as well to avoid ending up in the doghouse!

We’ve got a great article on stress management coming up in the next few weeks...

Reduce the stress and reduce the fat!

It's that time of year when we all sit down and decide we're going to make some real changes to our lives! New Job, new exciting plans, new body!!

We obviously want to help you to get that amazing new body! Everywhere you look there are pictures of "celebrities" who've lost a ton of weight on the latest "amazing diet" and although they may look great you need to make sure the diet is safe for you, that you have set yourself realistic goals and that you are not setting yourself up to regain the lost weight within a few months!!

I don't believe that any kind of diet works long term for weight loss - but that argument is for another blog post...

It's our job at All About You to educate you, give you the tools to make long term gains, enable you to create a healthy body full of energy vitality and most importantly feel great about yourself!

We’re here to set you straight, tell you the truth and still get amazing results... And so this post is all about hormones and in particular the hormone cortisol which may have a huge influence on your body's ability to control your body fat levels.

Cortisol is your body's primary stress hormone and is responsible for, among other things, the 'fight or flight' response that you've heard so much about.

It works this way; when a stressor affects you in day to day life, such as being cut up in traffic, arguing with a spouse, being under a tough deadline or being chased by a wild tiger, your adrenal glands on your kidneys secrete cortisol directly into the bloodstream where it causes us to release amino acids from our muscles, glucose from the liver and fatty acids from our fat cells into the bloodstream for use as 'emergency fuel' to help us fight or flee.

This would normally be fine, especially if those stressors are few and far between but that's not the case for most of us. Most people live in a continual state of stress where cortisol is being released time and time and time again leading to permanently elevated cortisol both in the bloodstream AND in the cells themselves.

Trouble is, whilst short exposures of cortisol are useful and can be beneficial, long term they're downright destructive leading to:

- Increased appetite and food cravings
- Decreases in lean muscle mass
- Increased Anxiety and Depression
- Decreased libido
- Increase of PMS symptoms
- Increase in menopausal side-effects
- INCREASE IN BODY FAT

And guess where cortisol-created body fat wants to live?

Right up there on the belly!

This means that if you're carrying excess fat in your abdominal region that's stubborn to shift, you're more than likely to have chronically elevated cortisol causing the problem. And again, it may not have anything to do with the total number of calories you're eating.

How do you reduce it?

Well, there are numerous ways in which we can re-establish normal cortisol levels in the body and start burning fat but the best are simply 'natural cures' that can be applied almost immediately and with very little expense.

In fact, the first one is absolutely free!

It's called SLEEP.

That's right; sleep is one of the most important factors in cortisol control as a lack of both quality and quantity of sleep leads to elevated cortisol and a depression of other important metabolic hormones. Fail to get enough sleep and at the right time and you'll be doomed to struggling with your body fat forever. Conversely, make even a few moderate sleep habit changes over the next few days and you'll start to see the fat shift.

Because cortisol is related to sleep and wake cycles and is triggered by light, you should aim to spend the last few hours before bed in a dimmed or dark room and aim to be in bed by 10pm and sleeping by 10.30pm.

It sounds too early, I know. Especially with late night TV and those emails you have to do before bed but hey, your hormones don't know about TV and email, they know stress. You want to lose fat? Then get to bed! In fact, bright TV's and bright computer screens are the last thing you want just before you hit the hay. They keep your cortisol pumping through both the light they emit and the potential for stress they evoke

Try identifying high-stress situations in advance and working out coping strategies to deal with them as they arise. Add exercise (though minimise aerobic exercise which releases more cortisol) and relaxation techniques and eat a clean and healthy diet and your cortisol levels will soon come under control.

Once they do you'll see the fat disappear faster than easier and with far less effort than ever before.

Start by getting some good sleep for just 7 nights and see what happens.