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by area: AllBalhamSt MargaretsQueens Park

St Margarets

Delivered by Sam Cornell, our Nutrition Ambassador who is a registered nutrition practitioner and certified Nutri Advanced Weight Loss practitioner.

This programme is not a calorie controlled diet; instead it looks to reinstate a healthy relationship with food by eliminating common foods that may hinder fat/weight loss while focussing on the right kinds of foods.  It also involves reflecting on what are your eating motives and the role sleep, exercise and rest play in controlling weight.

A number of conditions can affect your weight including metabolic issues and adrenal imbalances and Sam will work with you to identify if there are any specific issues that may be affecting your ability to burn fat and/or lose weight. 

What does the Programme Involve?

The programme uses a targeted food plan which has scientific research behind the dietary recommendations, and recommendations for lifestyle changes including exercise.  The food plan gives you the opportunity to include ingredients you may not normally use while experimenting with new recipes.

It also uses a specific supplement regime that runs alongside the targeted food plan.  This is entirely optional but does increase the efficacy of the programme ensuring greater results than the food and lifestyle plan alone.

The programme focuses on fat loss for healthy body composition to ensure that your ratio of fat to muscle is optimal.  Muscle tissue burns calories so having a high amount of muscle tissue raises our metabolism and enables us to consume more calories without gaining weight, and lowers our risk of cardiovascular disease, diabetes, diseases associated with hormone imbalance, joint pain, low energy and poor body image.

Results (using the supplement programme, targeted food plan and lifestyle recommendations) from a group programme run in 2014:

  • 100% of participants lost weight
  • Average weight loss in 30 days was 3.3kg (7.2lb) (largest weight loss = 7.2kg)
  • Average reduction in BMI = 1.17kg/m2
  • 100% of participants lost centimetres off their waist – the average being 6cm (largest = 15cm) 

How does the Programme Work?

Introduction to the programme – 1 hour group session:                               

  • Food list – foods you can eat
  • Sample menu plan, recipes and food diary
  • Supplement protocol option explained
  • Individuals decide whether to include supplement protocol in their programme

Day 1 – date TBC

  • The group agree a date for the programme to start
  • The closed Facebook group ‘goes live’ for online group community support

Days 10 and Day 20 – 1 hour group session

  • Check-in group clinic sessions to review progress and suggest adjustments
  • Not a ‘weigh in’ – your weight challenge is your personal journey towards better health and you do not need to share any data with the group – unless you wish to!
  • Individuals may request an additional 10 minute private check-in via Skype to discuss any confidential or personal challenges

Day 30 programme wrap-up – 1 hour group session

  • Discuss maintenance programme for continuing your weight loss journey once the programme has concluded 

What does the Programme Cost?

30 Day Weight Challenge

All group sessions, Facebook group support, food lists, recipes etc.  £110

Supplement Programme (optional and in addition to the above)      £183.61 - £198.87

How do I sign up?

Email Sam on sam@cornellnutrition.co.uk or call her on 07870 273559 to register your interest for the next course.

 

 

Often from a young age it is drummed into us that we should put others first. That's generally a good ethos to live by but sometimes it is important to put yourself first. Looking after your own physical, and indeed mental health is vitally important. Only by putting yourself first in these two major areas will you truly look after yourself and those around you.

If putting yourself first is something that you find difficult, this can often be a lonely and difficult journey riddled with guilt and self-doubt. A counsellor can help by empowering their client to seek their own fulfilment and happiness, and reinforcing the idea that doing so does not mean causing harm to anyone else. Changing your thinking will require a lot of time and practice, and this is where therapy can really help.

BeHird Therapy

Annabelle Hird is a qualified BACP therapist. She began her training at The Tavistock and Portman where the focus is psychodynamic and completed her qualifications at the Gestalt Centre where she began to work in a more relational way.

Annabelle works with a varied client base and has experience with depression, anxiety, eating disorders, body image issues, difficulties with sexual identity, relationship problems and grief. Her specific interest is perinatal mental health. She works with Cocoon Family Support where she has been a counsellor and is now facilitating peer suport groups for women struggling with postnatal depression. She beleives in creating a safe and trusting relationship with her clients so that they can have the space and help to explore and become aware of changes that they have the power to make.

Her sessions are charged at £60 per session but Movers & Shapers clients are offered a discounted rate of £50.

Sawasdee Massage is run by our very own Bam. Bam has a wealth of experience in this amazing form of massage as well as a whole host of beauty and wellness therapies which ensure that any visit to Bam will leave you feeling fantastic and full of confidence.

Offering Massages, Waxing, Aromatherapy, Facials, Manicures, Pedicures and now offering Quantum healing, Bams suite offers real life benefits and relief to her many clients. If your live would be improved by any of the many benefits Thai Massage offers then why not give Bam a call and set up an appointment? If you are a new client you will even get £10 off your first appointment. 

Benefits Of Thai Massage Include:

  • De-stress
  • Relieve back ache
  • Feel Relaxed
  • Alleviate headaches
  • Improved Circulation
  • Relieve tennis elbow
  • Good to relax the muscles after the exercise
  • Helps to calm & relax mood swings & relieve pre-menstrual tension
  • Balances energy flow

Tel: 0208 891 0999/ 07877 513473

Email: bamdarunee@hotail.co.uk             web: www.thaimassagerichmond.co.uk

We have a series of Open Days at St. Margaret's this month and everyone is welcome whether you are a client, used to be a client or have never set a foot across our threshold.

Open Evening

When:  Wednesday 20th September, 5.30-9pm

What:

  • Open to all, book a free session from our timetable (if you are not currently a Movers & Shapers client contact the studio to book your session)
  • Wine & Cheese
  • Total motion (Osteopath) free consultations/ advice being given on the night 
  • Free boditrax scans
  • Special offer- Anyone who joins on the day or buys a package will get x1 (30mins) free PT session and 20% off their first Direct Debit or package bought!
  • Any member who refers a friend that joins will receive £20 off their next Direct Debit
Open Morning

When:  Thursday 21st September, 6.30-9am

What:

  • Open to all, book a free session from our timetable (if you are not currently a Movers & Shapers client contact the studio to book your session)
  • Free Boditrax scan
  • Special offer- Anyone who joins on the day or buys a package will get x1 (30mins) free PT session and 20% off their first Direct Debit or package bought!
  • Any member who refers a friend that joins will receive £20 off their next Direct Debit
  • Post-Workout Breakfast Vouchers
  • Coffee and Juice, breakfast bars provided 

Open Weekend

When:  Saturday 23rd September , 8-2pm

  •  Open to all, book a free session from our timetable (if you are not currently a Movers & Shapers client contact the studio to book your session)
  • Free Boditrax scan
  • Special offer- Anyone who joins on the day or buys a package will get x1 (30mins) free PT session and 20% off their first Direct Debit or package bought!
  • Any member who refers a friend that joins will receive £20 off their next Direct Debit
  • Refreshments-( fresh juices, coffee, tea, baked goods from local businesses
  • Family Fitness special at 11am (fun for the whole family)

Introduction To Barre 

Monday 25th September, 9-11am

What:

  • Free Barre Fit session with Lotta at 10am
  • Free Boditrax scan
  • Fresh juices and fruit platters
  • Coffee and baked goods provided by Holly & Co
  • Reflexology tasters
  • Q & A with Sian the Osteopat
     Live Well afternoon for 50+

When:  Thursday 28th September, 12noon-2pm

What:

  • Free Low Impact functional session 1-1.45pm
  • Free Boditrax scans (consultations)
  • Fresh juices and fruit/veg platters
  • Coffee and baked goods
  • Power Plate presentation- Benefits using the Power Plate which include the prevention of osteoporosis and other ageing conditions
  • Reflexology and Osteopathy tasters/ consultation (discounted treatments)
  • Special offer- anyone who joins will receive 20% off their first direct debit or package bought
If you would like to attend any of the above events please contact Movers & Shapers on 0208 892 9158 or email arianna@moversandshapers.co.uk 

On Monday 18th September Movers & Shapers St. Margaret's will be holding the first of what we hope to be many, of our Mums Club events. If you are a Mum with pre-school age children why not come along? There will be loads to do and it's a great opportunity to meet and make friends with Mums just like you.

What's On

  • FREE Baby friendly session (Light Circuit) 11-11.45am. This session will give you a gentle but effective circuit workout. Our instructor will ensure that you workout to your own level, pushing yourself but not overdoing it so don't worry about your current fitness level. Extra time is allowed for you to take short breaks for yourself or to attend to your little one if required so you really can have peace of mind that you will enjoy a stress free exercise session. Place are limited so please do book early by clicking here.
  • Free boditrax scans - find out all your key measurements in a completely non-obtrusive and medically approved way. Our boditrax scanner will give you a great indication on your overall health and we will advise what steps you can take to adress any problem areas that show up.
  • Bella - Be Hird Therapy - Bella Hird is a therapist who specialises in supporting Ante Natal women and fathers. She will be offering an informal workshop on dealing with all sorts of mental health issues from coping with stress to body image issues.
  • Total Motion Sian, our Osteopath, will be offering baby massage demonstrations as well as answering any questions you might have on any Osteopathy related issues.
  • Reflexology tasters
  • Mini Massages
  • Free Refreshments
All of this is completely free and open to anyone resident in St. Margaret's or surrounding postcodes. We think it will be a great morning so please do come along. For further details click here to email us.

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