If you are keen to tone up your tummy ready for your summer holidays or looking to strengthen or release a tight or sore back, then take a look at my core workout. Click the link below and you will be led through a programme that takes under 10 minutes and can be done daily. If you take a look below the video on YouTube you can also see videos of me at Kings Rd 125 store and my appearance on The David Dickinson Show.

http://www.youtube.com/watch?v=-YtLoEyEicE&feature=related

If you haven't heard of Caroline Sandry yet, you soon will. She is a world leading fitness expert who I met at this year's Vitality Show. Caroline counts pop stars and models amongst her wide portfolio of client and brings decade of Pilates experience to make this DVD a top tummy trimming workout.

The exercises bring together classic Pilates moves, with aspects of Yoga and body conditioning. The two main workouts only take half an hour each (with an added bonus stretchband workout out as well) which is perfect to fit in to any busy schedule. The series focuses on toning and strengthening the whole body, particularly the core.

The opening section 'What is Pilates' is an essential must-see. As Caroline explains, many people have had unsuccesful experiences of Pilates and usually this is because the basics have not been explained properly. Just like Caroline says about her clients, through my own practice and teaching of Pilates I have learnt that as soon as you understand the basic points of posture, abdominal control and breathing you will find not only your pilates technique will improve but you will also find everyday actions like sitting, standing and lifting more comfortable and much safer.

If you worry about self motivation when it comes to at home DVD's, all you need to do is take one look at the Sha Wellness Clinic in Spain, which provides the beautiful backdrop to this DVD. This, combined with Carolines' enthusiasm, knowledge and Pilates-perfect body, will inspire you to become a regular Pilates fan in days!

To purchase the DVD go to www.carolinesandry.com

www.daniellecollinstraining.com

After a week on holiday, there is always much to do when you return. Whether it be bills to pay, overtime to catch up on or getting stuck into the housework again, it is easy to lose that relaxed feeling you steppped on the plane with. Remember that the reason you felt so relaxed on holiday was partly because you didn't have the responsibilites of everyday life, but primarily because of changes in your mind. It is important to remember there are ways in which you can transfer that relaxed holiday feeling in to your home and work life. Here are three of my top tips:

1. Take your fave holiday photo and set it as your screen saver, homepage or desktop. That way, every time you put on your computer your mind can be instantly transfered back to how you felt when you were there. In the neuro linguistic programming (NLP) field this technique is called 'anchoring' and it is simply about linking your thoughts to something to bring about certain positive feelings.

2. Wear something brightly coloured. On holiday we tend to go for very different colours to what we would choose at home. This is party to do with the weather but mostly to do with our mood. Every day this week why not try wearing one item which would be a colour you would wear on holiday. Colour therapists use this tip all the time and it is guaranteed to brighten your day.

3. Do something every day which makes you feel as though you are on holiday. Whether this be going to your local pool for a swim, having a large bowl of tropical fruit or going for a stroll by the river or sea. The more you can 'treat' yourself in this way, the more you will feel positive and happy and recreate that holiday feeling.

Shirred Bandeau and Shirred Hipster

I have just come back from an amazing week in Ibiza. It is such a beautiful andl tranquil place and it's renowned as the Yoga capital of Europe. The team at Sweaty Betty know this and go there each year for their fashion shoots. Take a look at the latest Sweaty Betty catologue and you will see how the azure waters and golden sand of Ibiza are the perfect back drop for the SS10 range. One of my favourite holiday bikinis this season is the Shirred Bandeau and Shirred Hipster as the nautical strips are bang on trend and the colours are guaranteed to remind you of waves lapping against the shore, even if you are just wearing it in your garden!

Sitting Boat Pose

The sitting boat pose is a fantastic pose to tone and strengthen the core, build strong muscles in the bottom and legs and improve back alignment and spine strength. It also teaches us stamina and focus. For an easier alternative try with legs bent or make it a moving pose (slowly moving legs up and down with your breathing).

photo by lululemon athletica

What you eat, when you eat and how you eat can all have a huge impact on your stress and energy levels. If you are going through a period of low energy or high stress try following these nutrition guidelines. 

Food that help de-stress

Ø      Avocados

Ø      Turkey

Ø      Bananas

Ø      Potatoes

Ø      Cottage Cheese

Ø      Ginger

Ø      Vegetables

Ø      Pumpkin Seeds

Ø      Lettuce

Ø      Low fat milk

………………..these all increase tryptophan levels which produce feel good hormones so can help lift your mood.

Ø      Whole wheat pasta

Ø      Quinoa

Ø      Cous-cous

Ø      Oats

Ø      Lentils

Ø      Brown Rice

………………………are all calming foods and contain many important nutrients including B vitamins for energy.

Ø      Eat more oily fish and seeds which are rich in essential fats which help balance stress hormones

Ø      Stress breaks down protein in the body very quickly so make sure you get good quality protein every day, at least 100grams with each meal.

Ø      Drink calming teas such as chamomile, valerian and peppermint.

Ø      Eat breakfast every day to stop mid-morning energy slumps…good choices are poached eggs, fish, grilled vegetables, porridge, sugar free muesli, puffed rice cereal, fresh fruit, rice cakes with turkey, cottage cheese or sugar free jam, handful of unsalted nuts and seeds.

Ø      Aim to eat a small snack or meal, every 3 hours to prevent blood sugar levels dropping and energy levels lowering.

Ø      Don’t eat when you are stressed as it can affect digestion. Sit down and relax before and during a meal.

Ø      Drink 1.5 litres of water a day to flush out toxins

Ø      Eat lots of fresh fruit and vegetables to detox your system and provide vitamins and minerals for the body.

Foods to avoid particulary in times of stress

Ø      Alcohol

Ø      Caffeine

Ø      Sugar

Ø      Refined foods

Ø      Artificial sweeteners.

Any further questions feel free to call or email Danielle Collins (qualified nutritionist) on 07890 298915 www.daniellecollinstraining.com

Yoga has so many amazing benefits. If you are a fan of Yoga you will see and feel the difference it makes inside and out each time you practice. Here are just a few of Yoga's benefits to inspire you to do a few poses today!

·        Calms the body and mind

·         Relieves insomnia

·        Relieves anxiety

·        Slows down production of stress related chemicals, breathing and heart rate

·        Gives stamina and raises energies

·        Heals

·        Helps control negative thinking

·        Brings about centre and balance

·        Boosts immune system

·        Detoxifies system and removes toxins

·        Relieves tension in the body

·        Strengthens back and improves posture

Sleep is the most effective way of renewing, refreshing and healing our bodies and minds. It is an essential part of functioning as a human being and we spend almost one third of our lives in a sleep state. Sleep is without doubt, the best way to improve your health, reduce your stress, make you feel more effective and alert during the day and the ultimate energy boosting activity. Try these top tips:


1. Use breath control

How do I train myself to breathe correctly?

Place a hand onto your chest and one on your abdomen, just above your navel. As you breathe in, through your nose, you should feel the abdomen rise. As you exhale through the nose, the hand on your abdomen should lower. The hand on your chest should not move at all. You should aim to count to 4 on the inhalation and 4 on the exhalation (in time, train yourself to extend this to 6).

 
This is the way you should be breathing at all times, apart from when doing heavy exercise. Particularly use this technique in times of stress but make it a habit to check your breathing at points during the day. Awareness of the breath is the key to relaxation and relaxation is the key to sleeping well.

 

2. Reduce caffeine

Caffeine is a stimulant. It can affect the length and quality of sleep. Heavy caffeine users suffer from sleep-deprivation because their nervous system is too stimulated to allow them deep, restful or prolonged sleep.

 
If this seems to daunting, then restrict caffeine to earlier in the day, when the body  is more in need of a quick ‘pick-me up’. Suitable alternatives are de-caffeinated tea or coffee or herbal teas. Chamomile has long been proven to aid relaxation and a restful nights sleep.


3. Live a healthy balanced lifestyle

Follow these tips on a daily basis and watch the quality of your sleep improve:

Ø      Take 30 minutes gentle exercise a day

Ø      Get some fresh air. Go for a walk at lunchtime, open windows in you house.

Ø      Reduce stimulants such as caffeine, chocolate and sugar in your diet.

Ø      Take regular breaks throughout the day to stop those stress hormones building up.

Ø      Practice some deep breathing and deep relaxation on a daily basis. Yoga and meditation are good choices.

Ø      Eat a balanced and healthy diet. Eat lots of fruit and vegetables, nuts, seeds, grains and protein. Including these foods which will help reduce stress build up is essential to sleeping well.

4. Create a regular time to sleep and rise

This is about training the mind, introducing good habits and creating a routine. A regular pattern will help you fall asleep faster and easier. Also, aiming to have the same amount of sleep each night encourages the body to follow a natural rhythm.

 

5. Use mediation and visualisation

One of the most effective ways of reducing stress, and slowing down an over-active mind, is to use meditation and visualisation.


The following techniques can help you to sleep better.  They can be used during the day to unwind the mind, before bedtime, or in bed if you are experiencing trouble sleeping.

    * Visualise a relaxing scene. See yourself lying on a beautiful beach or in a place which is particularly calming for you. Use all your senses to build up the picture and revisit the scene as often and for as ling as you need to.

    * Repeat positive affirmations. The most effective affirmation for sleeplessness is repeating, in your mind with real intent,” I am relaxed and sleepy”. Even if you don’t believe what you are saying at first, you are tricking your subconscious into relaxing your mind and soon, your body will follow.

    * Meditate on the breath. Using the correct breathing technique, simply watch the breath. Feel how the stomach rises and falls, feel the cool air as it comes in through the nostrils and the warm as it comes out. This technique involves both breath work and mind meditation so will be twice as effective in helping you to relax and fall into a peaceful and refreshing slumber.

 

6. Use aromatherapy oils

To aid sleep, use oils in the bath, put a few drops on your pillow or burn them in an oil burner. Lavender is regarded as the most popular for relaxing the mind and aiding a more effective nights sleep.

 

 

7. Make your bedroom a relaxing space

Seen as we spend an third of our lives in our bedrooms, it should be treated as a peaceful ‘haven’. A relaxing and sacred space kept only for sleep and relaxing, enjoyable activities. Try making the following changes to ensure this happens:

 

    * Don’t do any paper or computer work in bed
    * Don’t watch television or do anything which involves stress whilst in bed
    * Open windows during the day to allow fresh air to flow through the room
    * Sleep on a mattress that is no more than 5 years old
    * Make sure your room is quiet, use double glazing if necessary
    * Adjust the temperature of the room so it is not too hot or too cold
    * Play relaxing music before bedtime to remind yourself that this is a relaxing space and you are ready to wind down.
    * Only use your bed for sleeping and making love.

 

 

8. Don’t do demanding mental work before bedtime

This is important as the last hour before bedtime, the mind should be unwinding. Use the following 3 key tips for ensuring your mind is not over stimulated at night:

Ø      Have half an hour to wind down before bed

Ø      Prepare anything for work earlier in the evening so you it is not the last thing you think about before bed and so you are not rushing around the next morning.

Ø      Have a little pen and notebook by your bed. If you do find your mind is still racing with work-worries, jot them down and deal with them the next day. It will quite literally be a weight off your mind!

 

 

9. Don’t go to bed hungry or too full

It is recommended that you have your last light meal or snack 2 hours before bedtime.


10. Stop worrying!

If you really can’t sleep, just enjoy the warm, comfortable bed, concentrate on stilling your body and focus on deepening your breathing. Progressive Muscle relaxation ( a process of focusing your attention on each part of your body and in turn, tensing and then relaxing each muscle) will release any blocked tension and concentrate and distract your mind away from anxiety. This will most likely send your mind and body the messages that they need to start sleeping but if not, at least you are relaxing and reaping the reviving health benefits that this will bring.


If you would like to learn more about improving sleep and upcoming workshops on health and wellbeing contact me via my website www.daniellecollinstraining.com

Kiyoka Jumpsuit £70

I am love with this jumpsuit! I bought it last week and so far I have worn it for yoga, for shopping, going out for brunch, for lunch with the girls and for chilling out at home in. The key to this piece being so versatile is definitely in the accessories. When I bought this, myself and the lovely Izzie form Bath Sweaty Betty were getting very excitied about the unlimited accessory combinations that would go with this jumpsuit. Here are some of our faves:

• Heels, clutch bag and big hoop earrings

• Gladiator sandals, lots of gold chunky bangles and a long necklace

• Aviator sunglasses, a headscarf and ballerina pumps

And not forgetting that this piece is designed for the beach so just throwing it on over your Sweaty Betty bikini gives you the perfect pool to party look. Enjoy your jumpsuit!

• Yoga Retreat Day, Saturday 12th June 2-6pm, Milsom St Pilates Studio, contact Danielle to book.
  
• New Pilates Class, Tuesdays 12.15-1.15, Yoga Bodhi, drop in class.
• Face Yoga free taster class, Thursday 8th July 7-8, Sweaty Betty, book in store.
• Face Yoga Workshop, Saturday 18th Septemner 2-5, Yoga Bodhi, book via Yoga Bodhi's website.