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Want to kick-start your New Year with a pledge to eat sensibly and healthily? Got a weight loss goal in mind this January?

Want a great offer to get you started?

At Movers & Shapers we've long felt that giving you expert and personalised nutrition advice in a convenient package should be a given alongside or 30 minute fitness classes. And you've told us it's important to you. But you only have to look at a newspaper to realise food and nutrition is a minefield. Conflicting stories about what you should and shouldn't eat, diets that can do more harm than good. Nutritionists v nutritional therapists v dietitians – which do you choose?

We've been on a mission to explode the myths and bring you sensible, personalised and expert advice that you can trust. And so we're delighted to launch our own nutrition programme in association with the brilliant Sasha and Alison at The Food Coach and their team of registered dietitians. You have a choice of our 6 week online programme or a private consultation, face-to-face, in the studio.

The online programme brings you the following features:

  • Top line nutrition advice accessible in your own time
  • 30 minute online questionnaire and a 2 day food diary analysis
  • Personalised Action Plan prepared by our dieticians and based on your goals
  • Access to our "Ask a dietitian" service
  • Daily nutrition tips and a weekly topic to blast the myths

This 6 week programme is retailing at £99 but we're delighted to offer it to you at an introductory rate of just £69 this January. To take advantage of this special offer or for details of how to combine it with our 30 minute fitness classes click here.

To see a dietitian face to face, please click here to get in touch.

Movers & Shapers: Fitness + Nutrition sorted. 

Want to change your body shape but don't have time for the gym? Want to lose weight but tired of dieting? 2013 sees the launch of a new concept in fitness as Movers & Shapers opens its doors on Balham High Road, just down from Waitrose and a short distance from both Clapham and Wandsworth Commons.

Featuring three fitness zones offering a fantastic mix of 30 minute classes, all in small groups and always led by an expert instructor, this is fitness on your terms. The zones will feature the very latest techniques focused on improving your cardio fitness, core strength, weight loss and general wellbeing.

Whatever your age, lifestyle or fitness level, tell us what body shape you want to achieve and we'll get you there with our trademark 30 minute classes and expert nutritional advice. The studio will be open seven days a week with classes on the hour and half hour throughout the day to fit with your schedule.

movers & shapers at 63 balham high road, london sw12 opens early 2013. register for exclusive opening offers at www.moversandshapers.co.uk/smart
follow our progress as we fit out our new studio at www.twitter.com/moversshapers

What is Movers & Shapers?

Five years ago the first Movers & Shapers opened its doors in London with an innovative approach to helping clients tone, lose weight and increase fitness levels. The company provides convenient 30 minute Instructor-led sessions, sensible nutrition advice and personal health monitoring. No stress, no crash dieting, no tough trips to the gym. Now with seven boutique studios and hundreds of energised clients, Movers & Shapers brings its unique approach to lifestyle exercise and nutrition to Balham.

Ben Margolis, Managing Director, said: "I am delighted to be opening our sixth London location in Balham. This latest incarnation of Movers & Shapers sees the exciting combination of three innovative fitness zones allowing us to offer real flexibility with your 30 minute workouts. The fact that our classes are all instructor led and in small groups will ensure our clients achieve the results that have been the backbone of our success to date."

Press Enquiries & Photography: Ben Margolis on 07989 411 642 or bmargolis@moversandshapers.co.uk

Additional notes

Movers & Shapers is a groundbreaking upscale high street concept for health and fitness services combining fast-track strength training, convenient cardiovascular exercise and sensible nutrition advice to provide a complete and personalised approach to weight loss, toning and fitness.

Developed by some of the industry's leading figures it delivers small group training programmes in convenient 30 minute classes led by expert instructors from eight locations including West Hampstead, Muswell Hill, Barnes, Stanmore, Stratford-upon-Avon, Winchester, Mayfair and now Balham.

Ends. 

Pssst..it's Christmas, we're having a party and you're invited! 

Whether you're a client, a local business or just live or work locally, come and join us to celebrate a fab year. Family and friends welcome. All 6-9pm in our studio...

Barnes: Weds 12th Dec, 19 Station Road SW13
Muswell Hill: Weds 12th Dec, 148 Fortis Green Road, N10
Stanmore: Thurs 6th Dec, 15 Church Road, Stanmore
West Hampstead: Weds 12th Dec, 148 West End Lane, NW6
Winchester: Thurs 13th Dec, 4 St George's Street, SO23 

At Movers & Shapers, you tell us what body shape you want to achieve and we’ll get you there with just two 30 minute visits a week, using the latest techniques and instructor-led sessions in small groups. No slogging away for hours on your own, no faddy diets… this is a boutique approach. Personalised, results-driven and with lots of motivation to keep you focused.

Whether you are, of have been, a member of a health club or a gym or have a fitness, body or weight loss goal in mind, we've got a new approach we think you'll like. With us, it's personal attention all the way and a focus on getting you the results you want. More like having a personal trainer but without the expense. Our clients often refer to us as the smart alternative to the gym and with studios across London, Winchester and Stratford-upon-Avon, why not check us out with a free trial session.

For years we've been told saturated fat is bad for us. Kate Spicer writing in The Sunday Times this week revealed how some experts suggest that it is actually healthy to eat. 

Oliver Selway, a radical diet-and-fitness coach suggests that animal and other natural saturated fats from whole foods are good for us. They are what human bodies have known for millions of years, and we can successfully lose weight not just on a high-fat diet, but on a diet that is high in saturated fat. Selway's nutrition plan modifies the largely meat-based paleolithic diet, and includes potatoes, wild rice, parsnips, quinoa and buckwheat. "What's not up for negotiation is avoiding sugar and wheat," he says, "and the total rejection of processed foods."

The strict paleo diet, which is in itself pretty extreme, is interesting in its acceptance of something that has been demonised for a generation. Saturated fat has for years been presumed and, it is claimed, scientifically proven to cause high cholesterol, heart disease, cancer, strokes and big bottoms. Opinion is changing, though, and not just among diet kooks. For every paper that says eating fats causes all these modern diseases, there are as many that say they are not and might even protect us.

Dr Alison Law, a GP, is an exponent of the sat-fat diet, even though she is supposed to advise patients differently. When she was looking for "a quick fix to lose post-pregnancy flab", she went on a high-fat diet. "We are taught that a diet low in saturated fat and high in carbs is good for patients. Low-carb, high-fat diets are viewed sceptically by the medical community," she says. "But after reading the physiology behind the sat-fat diets, it made sense." Law has stuck with this "semi-paleo" diet. A typical meal for her is roast butternut squash with parma ham and rocket, or steak with roast veg. She has the occasional pigout on cakes and pudding, but mostly confines sweetness in her diet to 85%-cocoa chocolate.

But while sat-fat makes its way back onto the menu, the processed-food manufacturers are under increasing attack. America lawyers who won hundreds of millions of dollars for their clients from the big tobacco companies have filed lawsuits against some of the biggest players. Their argument is not about excessive fat content in processed food, but the misleading labelling.

Professor Tom Sanders, head of diabetes and nutritional sciences at King's College, London, notes that "fat intake has fallen in Britain. There's been a 50% reduction in the past 10 years, and yet obesity and diabetes are rising. If you like a marbled steak, fine — saturated fat from the source is not evil — but trim the fat off your meat and give it to the cat." Not because it will harm you, he says, but because it will make you fat. "It's not meat that is harmful — it's the rubbish in processed meat products."

Natural fats are not inherently bad. They carry many vitamins that cannot be absorbed in any other way, as well as flavour. Sanders calls margarine "the devil's semen" and is glad butter has overtaken it in popularity. Man-made trans fats in margarines and processed foods such as cakes, biscuits and pastries are made from artificially hardened, partially hydrogenated fats, and have been banned in several countries including Denmark and Switzerland.

Emma Cannon, a respected traditional Chinese medicine (TCM) practitioner and fertility expert, says we have been reducing our fat intake for more than health reasons. "There are many people who would benefit from more fat in their diet," she says. "I see a lot of women who say they are committed to having babies, yet I often find they are more committed to being thin. We've got some really crossed wires on healthy eating. In TCM, pork fat is used as a tonic."

While people have been told for decades to cut saturated fat from their diet, they have replaced it with what some studies suggest is more harmful: refined carbohydrates. One Australian study found that a high-fat, low-carb diet was no more likely to cause heart disease than a high-carb, low-fat one. However, it was a more effective means of weight loss and less likely to cause diabetes.

The largest ever controlled study of diet, conducted by the University of Copenhagen in 2010, concluded that "current dietary recommendations are not good enough to prevent overweight persons from gaining weight. You should cut down on finely refined starch calories such as white bread and white rice".

Zoë Harcombe, an obesity researcher and author of The Obesity Epidemic, says forgetting about calories and eating a diet of real food is the best route to healthy weight and good nutrition. Natural foods and grass-fed meats have a beneficial mix of all the different types of fats, and to isolate saturated fat is irrational because nowhere in nature does it exist alone. Even lard is only 39% saturated fat (compared to butter, which is 63%), the rest being mostly monounsaturated fat. Cheese is especially high in saturated fat. However, it is what Sanders calls "micronutrient dense". "You get a lot of nutrients per calorie." "Similarly, oily fish such as smoked mackerel is high in saturated fat and salt, but you won't go on eating it long after you've had enough, unlike Pringles."

It is this nutrient density that makes Harcombe believe "real" food cannot harm us. She's not anti oats, as a paleo would be, but, "an egg for breakfast, cooked in butter, spanks porridge nutritionally". The University of Wales at Newport has banned any mention of her in its nutrition class because she won't stick to official guidelines. "It astounds me that I am seen as radical," she says, "because all I'm saying is eat real food. Meanwhile, the fake food, like sugary cereals, has an army of dieticians to recommend it."

Sanders offers a word of caution on fatty binges, particularly at this time of year. He describes an unusually high number of heart attacks in middle-aged men after the Christmas blowout. "Then again," he chuckles, "that could be about exposure to family." 


At Movers & Shapers, you tell us what body shape you want to achieve and we’ll get you there with just two 30 minute workouts a week, using the latest techniques and instructor-led exercise classes in small groups. No slogging away for hours on your own in the gym, no faddy diets… this is a boutique approach. Personalised, results-driven and with lots of motivation to keep you focused.

Whether you are, of have been, a member of a health club or a gym or have a fitness, body or weight loss goal in mind, we've got a new approach we think you'll like. With us, it's personal attention all the way and a focus on getting you the results you want. More like having a personal trainer but without the expense. Our clients often refer to us as the smart alternative to the gym and with studios across London, Winchester and Stratford-upon-Avon, why not check us out with a free trial session.

A leading survey on fitness trends released this week has confirmed the re-emergence of body weight training by naming it among the top hot exercises for the future. Body weight training - which includes push-ups, planks, pull-ups and squats - appears in the top 10 of the annual American College of Sports Medicine Fitness Survey for the first time. 

Interestingly, Pilates, balance training, and the stability ball are trends that have previously been listed in the top 20 but have not re-appeared on the list after they dropped off the list a couple of years ago. The survey, now in its seventh year, was completed by 3,346 certified health and fitness professionals worldwide and was designed to reveal trends in various fitness environments.

Taking the top three fitness trends predicted for 2013, let's see how we measure up:

1. Educated, Certified and Experienced Fitness Professionals: Tick! We invest heavily in selecting and training our expert instructors - it's what makes our small group sessions so effective. Whatsmore, you can check them out with a free trial session.

2. Strength Training: Tick! Remaining in the #2 spot for the second year in a row, this trend is important for men, women, young and old to improve or maintain strength. Most health and fitness professionals today incorporate strength training into a comprehensive exercise routine for their clients and for us it's a real focus.

3. Body Weight Training: This is the first appearance of this trend in the survey and our clients will recognise how we incorporate squats, planks, push ups etc into our 30 minute workouts and intensify the effectiveness by performing these exercises in conjunction with Power Plate.

At Movers & Shapers, you tell us what body shape you want to achieve and we’ll get you there with just two 30 minute workouts a week, using the latest techniques and instructor-led exercise classes in small groups. No slogging away for hours on your own in the gym, no faddy diets… this is a boutique approach. Personalised, results-driven and with lots of motivation to keep you focused.

Whether you are, of have been, a member of a health club or a gym or have a fitness, body or weight loss goal in mind, we've got a new approach we think you'll like. With us, it's personal attention all the way and a focus on getting you the results you want. More like having a personal trainer but without the expense. Our clients often refer to us as the smart alternative to the gym and with studios across London, Winchester and Stratford-upon-Avon, why not check us out with a free trial session.

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With various exercises in the 30 minute sessions you don't get bored or used to 'a routine'. I feel so much fitter, healthier and happier in myself.

Clare Lovett, London
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