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Making significant lifestyle changes can often feel overwhelming. But remember, small steps can lead to big results. Let's explore ten simple swaps you can incorporate into your daily routine to boost your overall health and well-being. 1. Swap sugary drinks for water or herbal tea Sugary drinks have become a staple in many diets, but they are laden with empty calories and contribute significantly to health concerns  such as weight gain, obesity, type 2 diabetes, and other chronic diseases. In addition to all of the negative effects, drinking sugary beverages has been identified as being addictive.   Opting for water or herbal tea is a refreshing and hydrating alternative. Infusing your water with slices of lemon, lime, cucumber, or berries can add a burst of flavour without the sugar. Herbal teas are great as they are not only a source of hydration, but can also offer additional health benefits, such as relaxation, improved digestion, and antioxidant properties. By swapping sugary drinks for water or herbal tea, you're not only reducing your calorie intake but also improving your overall hydration status, which is crucial for optimal bodily functions. If it’s the fizz that you are going for why not try Komutcha, sparkling water or sparkling green tea?  READ MORE ABOUT SUGAR AND YOUR HEALTH HERE Swap simple carbohydrates for complex carbs Carbohydrates always get a bad rap, but the truth is a certain amount of carbohydrates is important for the functioning of the body and the brain . All the negatives should be focused more on what type of carbohydrates you are eating, rather than the whole food group. It’s also important to remember that carbohydrates come in all shapes and sizes, we usually think of white bread and pasta as some of the main sources but it is important to remember you can find carbs in things like dairy products, fruits, vegetables, grains, nuts, legumes and seeds.  Complex carbs , such as whole grains, vegetables and beans are digested more slowly, so your blood sugars gently rise and fall, generally, they are fibre-rich and also contain other useful vitamins, minerals or enzymes. Simple carbs, such as sugar, baked goods and bread, on the other hand, are broken down much more rapidly, so your blood sugars spike and crash in a shorter amount of time. The simple carbs are also often void of any other redeeming nutritional elements.  While the complex carbs will leave you feeling full and satisfied long after a meal, the simple carbs will result in hunger pangs and cravings that will quickly strike again. This is due to their structure, ie their molecular makeup. Carbohydrates are made up of three components: fibre, starch, and sugar. Fibre and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines whether it is classified as simple or complex.  So swap your regular refined (and sugary) breakfast cereal for a bowl of hearty whole-grain oats, or swap your lunchtime sandwich for a grain bowl packed with fibre, vitamins and minerals (plus it will keep you fuller for much longer).  Or swap your regular pasta dinner for a legume-based pasta.  TRY OUR QUINOA BERRY BREAKFAST BOWL Swap unhealthy snacks for nutritious alternatives Cravings strike, but you don't have to compromise on taste or health with your next snack. Looking for something salty, maybe because you are bored, tired or dehydrated or perhaps have a medical reason  why you may be reaching for salty snacks all the time, why not think about swapping processed snacks such as chips, crisps and buttered toast for nutrient-dense alternatives like vegetable crips, roasted chickpeas or even better a handful of nuts or seeds.   PS. If you are looking at reducing your salt intake just remember that according to a recent study,  from The American Heart Association, 77% of the participant's salt intake was from ​​” processed and restaurant foods.’  The same applies to those pesky sugar cravings, which are often linked to us feeling stressed, hormonal changes ( thanks PMS), or perhaps a magnesium deficiency. So instead of reaching for a sugary chocolate bar or a bag of sweets swap these addictions for things like fruits, greek yoghurt, nut butter or hard-boiled eggs. Or if you really can't kick the habit, opt for good quality dark chocolate with at least 80% cacao which may come with some subtle health benefits . These choices provide essential vitamins, minerals, fibre, and protein, keeping you feeling fuller for longer. By making mindful snack swaps, you can satisfy cravings while supporting your body's nutritional needs.Remember if you feel a snack craving coming on, it could also be your body signalling thirst, so before you reach for anything, try and have a big glass of water first.  4. Swap sedentary time for movement Our modern lifestyle often involves prolonged periods of sitting. Whether we are working at a desk, driving in a car or watching TV.  A frightening study  conducted by the European Heart Journal found that the average person spends up to 10.4 hours per day sitting. What does that mean for our health? Prolonged sitting or periods of inactivity have negative effects on our health.  Firstly, sitting for a long time can start to weaken your leg muscles such as the glute and thigh muscles, these muscles are imperative to walking, standing and so on, but more than that they are also linked to torso stability and severe weakness in these areas can affect our posture and spinal health, leading to pain and potentially injuries.  Inactivity also promotes weight gain as we are not using up the calories we are consuming. It also affects our digestive system, movement helps to stimulate digestion whilst being sedentary, especially sitting can negatively affect our body's natural digestive process. According to the NHS  “Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.” More alarmingly Yale Medicine states that “research has linked prolonged sitting or other sedentary behaviour to diabetes, poor heart health, weight gain, depression, dementia, and multiple cancers.”So swap long periods of sitting with shorter periods of sitting and incorporate movement breaks throughout the day. Stand up, stretch, or take short walks to increase your activity levels and improve circulation.  Other suggestions include:  Standing or walking while talking on the phone Create a standing workstation Ask your colleagues to join you for walks around the office or around the block  Park in the furthest parking space from your destination  Carry your groceries rather than using a trolly  Plan social get-togethers around exercise such as a walk in the park rather than around a meal out Do an online Pilates class while your dinner is on the stove or your children are doing their homework Swap driving for walking or biking Opting for active transportation whenever possible is a fantastic way to increase physical activity and reduce reliance on cars. Walking or biking to work, school, or errands not only burns calories but also reduces your carbon footprint. Incorporating physical activity into your daily commute can improve cardiovascular health, strengthen muscles, and enhance mood. Even if your workplace or nearest grocery store is too far for a daily commute, there are numerous opportunities to increase your physical activity: Plan Active Social Gatherings: Instead of meeting friends for a meal, suggest a walk or hike in a nearby park or nature reserve. Explore Your Neighborhood: Discover hidden gems in your community by walking or biking around your neighbourhood. Family Fun: Make physical activity a family affair. Take your children to the park, go for a bike ride, or explore local trails together. Quality Time with Loved Ones: Walking or biking offers a great opportunity to connect with loved ones while enjoying the benefits of physical activity. By prioritising active transportation and finding creative ways to incorporate more movement into your daily life, you can improve your cardiovascular health, strengthen muscles, reduce stress, and enhance your overall well-being. Swap TV time for exercise Generally speaking, when we are watching TV we are sitting and as discussed above there are some major negative side effects to sitting too much during the day. This is compounded by the fact that many of us work sitting at desks or in front of screens. Ideally, we should try and do without any additional screen time altogether and rather use the time to connect with family, read a book or get more sleep ( which is also hugely important). Television and screen time often consume a significant portion of our leisure time. Replacing some of this sedentary activity with exercise can yield remarkable benefits There are countless workout videos available online  to suit all fitness levels or if you need more accountability why not sign up for a  live online workout  where your instructor can correct your form and keep you motivated during your workout. But if you don't want to miss your favourite series there are other ways to go about it. A great idea is to ride a stationary bike or walk on a treadmill while you are watching your favourite show or listen to interesting podcasts on long walks or gentle runs.  Swap late-night screen time for relaxation The blue light emitted by electronic devices, such as smartphones, tablets, and computers, can disrupt your body's natural sleep-wake cycle. This can make it difficult to fall asleep and stay asleep, leading to poor sleep quality and daytime fatigue. Worse still certain resources  have indicated that this disruption has been linked to various health issues, including an increased risk of cancer, diabetes, heart disease, and obesity.   To improve your sleep, it's essential to limit screen time before bed: It's recommended to avoid bright screens for at least two to three hours before bedtime. This includes smartphones, tablets, and computers. If you work a night shift or frequently use electronic devices at night, consider using blue-blocking glasses or installing a blue light filter app on your devices. To further enhance your sleep, ensure you're exposed to plenty of bright light during the day. This helps regulate your circadian rhythm and promotes better sleep at night, while also improving mood and alertness during daylight hours. Try to establish a screen-free bedtime routine that signals to your body it's time to wind down. Activities like reading, taking a warm bath, or practising meditation can help calm your mind and prepare you for sleep. Swap an inconsistent sleep schedule for a regular one Chronic sleep deprivation can have far-reaching health consequences. It can increase your risk of developing chronic diseases, impair cognitive function, and negatively impact your relationships. Sleep deprivation can affect your heart and circulatory system, leading to increased risk of heart disease, high blood pressure, and stroke. It can also disrupt your metabolism, contributing to weight gain and insulin resistance. Additionally, sleep deprivation can weaken your immune system, making you more susceptible to infections and illnesses.By prioritising adequate sleep, you can protect your overall health and well-being. Aim for consistent sleep and wake-up times, even on weekends. This helps regulate your body's internal clock and improves sleep quality. Creating a relaxing bedtime routine signals to your body that it's time to wind down. Engage in calming activities and avoid stimulating activities like intense workouts or screen time close to bedtime.    Creating a sleep-conducive environment is also essential for restful sleep. Ensure your bedroom is dark, quiet, and cool. Invest in comfortable bedding and consider using blackout curtains or earplugs if necessary. By optimising your sleep environment, you can improve sleep quality and wake up feeling refreshed and energised. 9. Swap negative self-talk for positive affirmations Our thoughts influence our actions and emotions. A negative internal dialogue can significantly erode self-esteem and undermine belief in one's abilities. Research  suggests that negative self-talk can create a self-fulfilling prophecy, leading to decreased effort and an increased likelihood of failure. For example, if a person repeatedly tells themselves they are incapable of achieving a goal, they are less likely to invest the necessary effort. When they fail, their negative self-talk may be reinforced, creating a vicious cycle. To counteract negative self-talk, individuals can cultivate positive self-talk. This involves replacing negative thoughts with affirming and supportive statements. Positive self-talk can help reduce the severity and persistence of depression and anxiety. The experts at the Mayo Clinic  suggest following one simple rule: “Don't say anything to yourself that you wouldn't say to anyone else.”  Cultivating a positive mindset is crucial for overall well-being. Focus on your strengths, achievements, and goals. By practising self-compassion and gratitude, you can build resilience and improve your mental health. 10. Swap stress for relaxation techniques Stress management is a vital component of overall well-being. The mind and body are intricately linked, and neglecting mental health can have detrimental consequences for physical health. Incorporating relaxation techniques into your daily routine can help reduce stress, improve mood, and enhance your overall quality of life. Deep breathing exercises are a simple yet powerful tool for stress reduction. By focusing on your breath, you can calm your mind, slow your heart rate, and lower blood pressure. Mindfulness meditation involves paying attention to the present moment without judgment. This practice can help reduce anxiety, improve focus, and increase self-awareness. Mindful movement, such as yoga or tai chi, combines physical activity with mindfulness, offering a holistic approach to stress management. Engaging in hobbies and activities you enjoy can also provide a much-needed respite from stress. Whether it's reading, painting, gardening, or spending time in nature, finding activities that bring you joy can help reduce stress and improve your mood. > R EAD MORE ABOUT HOW EXERCISE CAN IMPROVE YOUR MENTAL HEALTH Remember, consistency is key! Start with a few swaps and gradually incorporate more into your lifestyle. Small changes can lead to significant improvements in your overall health and well-being.

Yes you may think I'm crazy but don't knock it until you've tried it! Yes, you may think I'm crazy, but don't knock it until you've tried it! Today, I have a unique and nutritious recipe that combines unexpected ingredients to create a delicious and healthy treat. This Chocolate Black Bean Smoothie may sound unconventional, but trust me, it's a game-changer. And the best part? It's vegan, dairy-free, and incredibly nutritious. While not usually a smoothie staple let'S take a closer look at the star ingredient: black beans . These legumes are not only high in protein and fiber but also boast antioxidant properties that contribute to their many health benefits. So, let's get ready to blend and enjoy a smoothie that defies expectations and delivers a powerful nutritional punch. Chocolate Black Bean Smoothie Ingredients 1 frozen banana 1/2 cup frozen cauliflower 1/2 cup soft black beans 3-4 dates pitted 1 cup nut milk or milk of choice 1 Tbsp hemp seeds (optional - for an extra protein punch) 1-2 Tbsp cocoa powder 1 tsp ground cinnamon Directions Blend and enjoy! For other 'interesting' recipes check out our 30-Day Challenge with healthy recipes and an easy-to-follow meal plan for 30 days. Let me know if you like this unique blend in the comments below!

So you have heard about Pilates, maybe from a friend, a loved one, a physio or a doctor. Or maybe you were searching for a way to relieve back pain, improve flexibility or build long lean muscles. Pilates, in my experience, can be an intimidating form of exercise to branch out into. For one, the industry is often full of beautiful, long-legged dancers or aspiring models and maybe that's not you? The classes are also full of jargon, like Imprint, Neutral and anatomical references to scapula isolation and anterior tilts to name a few. So for some, if you are not a dancer or aspiring model, or haven't done a university degree in anatomy, it can be rather overwhelming to start the process. BUT it shouldn't be! Pilates is in fact one of the most inclusive exercise types and can be adapted to almost any age, fitness level, body shape, posture type or injury ( with the right instructor ). So we have looked at some of the most frequently asked questions for new clients and tried to sum up as much of the information you may need to start your own Pilates journey. First things first, What is Pilates ? Pilates is an exercise methodology, devised by Joseph Pilates in the 1920’s and originally called “Contrology.” The main focus in any class is to strengthen the body in a systematic program, focusing on the ‘Power House’ or ‘Core’ which includes the various abdominal layers, pelvic floor, hip muscles, back muscles and glutes. While the focus is generally on the central body, it also works periphery in a holistic manner and encompasses all plains of movement ( side lying, prone ( lying on your tummy ), supine ( lying on your back )). It also teaches body awareness and form focus in both Pilates movements but also techniques that can carry through to our daily lives. Thus promoting efficient and safe movement patterns, which can improve posture, decrease risk of injury and enhance other fitness or sporting endeavours. One of the unique features of Pilates over other exercise methodologies is its, almost, risk free design. Meaning that anyone of any age or body shape can take part in a class, each exercise can be modified to accommodate most sizes, injuries, strengths, weaknesses or postural types. So on a practical level what can you expect ? You would need a mat and an instructor ( either online or in a studio setting ). You would be required to lie down on your mat and perform a sequence of exercises done in all plains of motion ( as described above ) which would entail lying on your back, side and tummy. If there was something you aren't able to do ( or not allowed to based on a doctors or physio recommendation ) there would be an appropriate modification for you. Sometimes these modifications would include small props or aids such as a cushion, rolled up towel or more formal equipment such as an arc barrel or spine corrector. Question 1 - How do I find the right instructor Sometimes this isn't a question a new client would ask, but it always should be. Pilates is a very specific and form focused type of exercise, meaning that it can be the perfect way to strengthen the body as efficiently and safely as possible OR it could lead to injury if done incorrectly. Since the growth in its popularity, Pilates courses available online have exploded. While this is great for the industry by bringing awareness and accessibility to this unique form of movement, it also means that anyone can complete a one week Udemy course and call themselves a Pilates instructor. Pilates courses should be intensive and anatomy focused. It is not merely learning about the various exercises in the routines but rather on learning about human movement and anatomy to ensure the safest experience for any client. It is important to ask your potential instructor where they did their training and if they have received a formal certification. Look for institutions such as STOTT Pilates from Merrithew or BASI Pilates. You can also ask for recommendations or read instructor or studio testimonials to see what others are saying about the studio / instructor you are scoping out. Many instructors would have also completed other courses or workshops, focusing on specialist areas such as pre-/post natal, injury rehabilitation or athletic conditioning. Think carefully about why you want to embark on a Pilates journey and then try to find an instructor who matches your unique goals. Are you looking for rehabilitation and injury support? Or maybe you want to condition for a specific sport such as Golf? Or perhaps you are looking for a pre-natal class to help you navigate your pregnancy? Question 2 - How often should I be doing classes ? Like anything in life, with Pilates you get out what you put in. This is exaggerated by the fact that Pilates is a relatively low impact form of exercise and utilises micro-movements to isolate muscles and develop the body synergistically, this means that consistent practice is necessary to gain the benefits of Pilates. Ideally one should start with one or two Pilates classes per week and gradually increase to two to three sessions per week. Joseph Pilates has quoted accurately: “In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you’ll have a whole new body.” The progress you make with Pilates as opposed to other exercise forms may be slightly slower but once you start to see the benefits you will be a convert. Question 3 - Can I do Pilates if I am a complete beginner or I've never exercised before ? Absolutely! Pilates can be done by anyone, as long as you have the right instructor and find the right class for you. If you don't have any major injuries or conditions that need to be specifically addressed you should be able to slot into a beginner class. Many studios or instructors require new clients to go through a fundamentals or beginner introductory class either one on one or a workshop specifically designed for first time clients. This is because, as mentioned before, there is a lot of jargon involved with a class. In addition to this, Pilates is very form specific and requires careful attention to how each movement is performed. Even strong athletic clients would have to start off with one or two fundamental sessions before jumping into a regular class setting. Once the basic principles have been learned, then the instructor will assess how quickly each client progresses from beginner to advanced levels. It’s important to note that consistency is key and regular practice will allow for greater body awareness and a deeper understanding of the basic principles that make Pilates such an effective form of exercise. According to Heathline “A good teacher will gear the exercises to where you are, making them safe, effective, and appropriately challenging. Question 4 - What do I need to have for my first class The only piece of equipment that is completely necessary for any class is a mat of some kind. If you are doing online sessions it's important to have a mat at home, look for one that is non-slip and thick enough to provide support, especially when on a hard surface. In terms of clothing it's important to wear something comfortable and stretchy but also slightly form fitting, just so your instructor can assess your alignment and offer corrections where necessary. Pilates is done barefoot, so don't worry about grabbing expensive workout shoes. Once you learn to love Pilates, there are great options of grip socks , which are ideal for colder weather or for clients who may not want to be barefoot. They can also help with grip in certain exercises, and more specifically on different equipment. It can be beneficial to also have a small towel on hand, that can be used as a prop for certain exercises. For example it can be rolled up underneath one's head as a head cushion, or placed under the lower back for proprioceptive feedback during roll ups or similar exercises. Water is also an optional extra, especially on warmer days or for more rigorous classes. Hydration is important no matter the type of movement we are engaged in. Finally, some classes may require some small props such as Pilates balls, rings, light weights and leg weights, generally if you are doing in person classes these will be provided. If you are doing online classes many of these props are inexpensive and can be bought online from places like Amanzon or similar stores. They can also be substituted by everyday household objects like tin cans for weights and a towel for a band etc. Question 5 - How do I start online ? Our number one rule at Inspired Movement is that everyone needs to complete some form of beginner or foundation session or workshop. It is important for everyone starting out a Pilates journey that they understand and can master the basic principles and fundamental movements before progressing to a group class. So to start online one could choose to wait for a beginners online workshop which we hold every 2-3 months, or alternatively book for a one-on-one session where an instructor will go through the basic principles with you. Once the basics have been mastered, then you are welcome to join a live online class, we recommend starting with one that is appropriate for your level, ie. beginner, intermediate or advanced. Once a few live online classes have been completed, if desired the client can move onto videos on demand, provided that your instructor has given you the go-ahead in terms of form, alignment and injury assessment. To get the most out of any Pilates programme one needs consistent practice as well as good instruction. I always recommend that clients do a live class every so often to “check-in” regarding form, to ensure that you are getting all of the moves correct. Online classes can be booked through our website. Our live online class platform is Google Meet and it requires an internet connection and a device ( ie. laptop, tablet or mobile phone ). We do require that your video is on so that the instructor can correct form and alignment to reduce the risk of injury and to ensure you get the most out of each session. The videos on demand are run through Vimeo, and require an internet connection, however, the videos can also be downloaded to be done in your own time, once downloaded they do not require an internet connection to be viewed. Each video is password protected and requires monthly payments in order to access the videos. Question 6 - What are the different types of Pilates Pilates classes can be categorised into two main categories, apparatus classes such as reformer, cadillac and barrels or mat based classes. Aside from the equipment ( or lack of equipment) used, there are also various styles of Pilates teaching. Pilates instruction can be split again into two main categories; Classical and Contemporary. Classical follows the sequence and essential movements as set out by Joseph Pilates originally, in his teachings. Contemporary classes can take the form of multiple schools of teaching but in essence they have been inspired by Joe’s original teaching but modernised with the help of physiotherapists, movement specialists and other disciplines. For more information on the basics of Pilates watch our short summarised video on the 5 Basic Principles.

Enjoy the benefits of a structured and instructed Pilates class, from the comfort of where-ever you are. Our instructors are able to see, instruct and correct just as if you were in a real life class but you are able to have kiddies, doggies and life going on around you. Or take us with you when you travel for work or for leisure.

This is a great option for anyone who is unable to or uncomfortable with jumping into a group class.

Strength training is for everyone! Each class is done with free weights, allowing you to choose the resistance you are comfortable with. Each exercise is done for 45 seconds meaning you can take each movement at your own pace.

CLIENT REVIEWS Hear from our fitness family A million thanks to Lisa who has got me moving and more supple after a rather bad spinal fusion. Previous physiotherapists and biokineticists were unable to do what you have managed with me. I am eternally grateful for your dedication, perseverance and passion. Annette Gordon Great choice of classes on offer. Highly recommend the Pilates for core strengthening to those with lower back issues. Fantastic bunch of people who are very welcoming whatever your ability or fitness level. Sharon Hanson Lisa is an incredibly patient and encouraging instructor. She very clear and informative with her instruction during her classes. Debbie Ford RATE US How Did We Do? Would you recommend us to your friends? Yes No Submit

Stay in touch Sign up for our newsletters, upcoming events and specials. We would love to have you join our movement family. PS. Gain loyalty points and get awesome freebies. CONTACT US Online Pilates Studio inspiredmovementsa@gmail.com 0834095833