Photographer John de Garis gets his hands dirty with our biker shoot – featuring wheels from Duques and clothes from Holeshot.

Thanks to ASG Flight Support for the location.

Thank you to our fab models – Chantal Ryan and Ross Gellor – for surviving the cold

This month I invite you to look towards your foundation. As we concentrate on using the weight evenly through both feet we find lightness and strength as we grow into the pose.

Our foundation through different times in our life can seem very wobbly at times. Yet we always have our best friend the breath to help us through this.

So when we find times of trouble, stress or worry, the breath can guide us through.

By just taking five minutes to sit and observe the breath we can notice if its short or shallow, meaning we are stressed, or long and deep when we are relaxed.

As our standing poses take shape we encourage a long breath to be the foundation of the pose.

Starting from Downward facing dog, step the right foot forward between the feet and place the left heel down with the toes turned in 45 degrees. The right knee stays directly over the ankle.

Inhale and bring your right forearm to your right thigh. Your left hand comes to your left hip to allow the left shoulder to draw back as you open through your chest.

Then as we grow into the pose using a long breath, lift the left arm up towards the ceiling and then up and over to create a long straight line from your left foot. If you can, your left tricep will be in contact with your ear.

Look up towards the ceiling or, if this troubles your neck, gaze down to your foot. Increase the awareness of your foundation by closing your eyes. Remain here for 10 breaths then repeat on the other side.

Happy practising.

What happens when you let the island’s top photographer John de Garis and the very glamorous Sophie Morgan loose at Sausmarez Manor?

A red hot showcase of the latest fashions from Nautilus and Miss Nob – perfect for making a Valentine’s day statement…

Namaste and Happy 2013 to you all!

In the Yoga Sutras (texts written from the yogis of old) Sutra 1.2 states that “Yoga is the uniting of the consciousness in the heart”. This is a beautiful description of what Yoga becomes as you find a practise. As you make friends with your body and its limitations (we all have them!), you can learn to use your breath and the poses to find space within your centre. Your place of balance and your true nature which abides in your own heart. Give yourself a little heart hug by placing your right hand on your heart then the left on top and make small circular movements in a clockwise direction.

Then smile. Happy Valentines Day x

Chakrasana – The Wheel

Lying on your back, bring your feet to the floor bending your legs but keep the feet hip width apart. As you inhale press into your feet to lift your bum up off the ground. Place your hands directly under your shoulders with the fingers pointing towards your feet. Fingers are spread far apart. Stage one, lift your body of the floor by pushing into the hands and place the crown of the head gently on the floor keeping the weight in your hands. Then take another breath and slowly begin to straighten the arms. Take a few breaths here and then slowly bring yourself back down to the floor.

Chakrasana helps strengthen and tone the abdominal area and aids digestive function, The pose creates a strong stretch through the whole of the back, ankles, legs, spine and stimulates every chakra throughout your body.

‘Lather, rinse and repeat’ may be standard advice, but shampoo and conditioner alone won’t give you the healthy hair you crave.

For the most luxurious locks possible, you’ll need to step out of the shower, and into the kitchen.

Your hair grows about a 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin and nail growth is the nutrients we eat. If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body – inside and out.

When it comes to foods for healthy hair and beauty, variety is the best way to go. If you’re tempted to drop pounds fast with the latest fad diet it could leave you with less-than-healthy hair – along with a growling stomach.

Salmon

Essential omega-3 fatty acids are needed to support scalp health. A deficiency can result in a dry scalp and thus hair, giving it a dull look.

Dark Green Veg

Spinach is an excellent source of vitamins A and C, which your body needs to produce sebum – this oily substance, secreted by your hair follicles, is the body’s natural hair conditioner.

Beans

Not only do beans provide plentiful protein to promote hair growth, they also have ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.

Oysters

Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair – and who doesn’t love that? The key to their love and hair-boosting abilities is zinc – a powerful antioxidant.

Low-Fat Dairy Products

Low-fat dairy products like skimmed milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

Carrots

Carrots are an excellent source of vitamin A, which promotes a healthy scalp, which is essential for a shiny, well-conditioned head of hair.

Christmas may be the most wonderful time of the year – but it is also the most hectic. Diets and exercise regimes go out the window, replaced with work parties and long lunches – but there are a number of simple changes and short exercise plans that can fit into the busiest of schedules that mean you will start the New Year with a spring in your step. Shopping can often fell like a work out in itself but don’t forget, in the midst of the chaos, to take some time out to exhale. Even if it’s just five minutes.

If you can spare longer, treat yourself to a back and shoulder massage or foot treatment, not only an indulgence but a great way to help de-tox the body while it is getting a battering from excess food and drink.

Exercise

For exercise this month we are looking at quick fire ways of burning off those extra calories without going through the brutal routine of a boot camp or personal trainer.

Getting outdoors is one solution to burning off those extra calories over the festive period. Take to the island’s cliffs and footpaths. Cliff walking offers the added bonus of not only our beautiful island scenery but plenty of steps to get up and down. Increasing the heart rate and then allowing it to settle down, all in a cold environment, is by far the easiest way to burn off last night’s dinner.

Benefits of walking

Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help:

• Lower your blood pressure
• Manage your weight
• Improve your mood
• Stay strong and fit
• Lower low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
• Raise high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
• Reduce your risk of or manage type 2 diabetes

Of course, if you’re inclined why not go for a gentle run around the block?

Food and nutrition

Helping your metabolism will help burn those calories. Eat smaller meals more frequently to keep your energy levels up, making sure you include a mix of good fats, protein, fibre and a little sweetness.

Good Christmas swap

As good as the roasted and salted cashew nuts look, you won’t be feeling the love in January when they have helped pack on the weight you then have to try and shift. Try to go for a dried fruit, nut and seed combination. It’s great for keeping vital energy levels up and not nearly as packed with saturated fat.

Considering it is considered one of the most calorific meals of the year, turkey is actually one of the healthiest foods around. It is a rich source of protein and low in fat. Turkey meat is a source of iron, zinc, potassium and phosphorus and is also a source of vitamin B6 and niacin, both essential for the body’s energy production. Regularly eaten, it can help lower cholesterol levels. Turkey also contains the amino acids that produces serotonin. These can strengthen the immune system and acts as an antioxidant. Just try not to give in to temptation too much when the roast potatoes cooked in goose fat are being passed around.

Paul Gosling is a professional massage therapist and founder of Equilibrium Massage Therapy

1. Be Specific

A common mistake people make is setting large, vague goals like, “I’ll be healthier.” Instead, make your resolution specific, with a tangible, achievable outcome. Rather than saying, “I want to save money,” figure out how much you want to save, what for, and what you’ll do once you hit your goal.

Then, visualise what good will come when your goals and desires are met. What does it feel like? What does it look like? It also helps to have something simple, tangible, and positive to repeat to yourself over and over again. “I will be able to run a 5K because I’m healthy and strong,” is not only positive reinforcement, but a quantifiable goal that you can make reality.

2. Write it Down

Write down your goals and outline the small, manageable steps you’ll need to take in order to achieve them. If you set a big goal – say, learning a language – without a step-by-step plan, it can be overwhelming and trigger frustration or negative thoughts that get in the way of your success. But by planning and accomplishing one small thing at a time, you’ll stay on track, focused, and positive.

3. Make Time

Be sure to set aside specific time for yourself to achieve your goals. If you really want to write that book chapter, you might set aside three regular four-hour blocks during the week, and plan one day every month to track your progress. If you want to exercise more, plot out time in your weekly schedule for time at the gym.

4. Move Past Doubt

Keep tabs on how often you “unset” your goals with your thoughts. Pay attention to self-sabotaging mind chatter, like: “I’m not good enough” or “I can’t do it.” Every thought you have is an intention. It’s normal to feel fear, doubt, or worry – but to make progress, it’s important to move past those negative feelings.

If you find negative thoughts surfacing, don’t criticize yourself, but stay in control. If your thoughts don’t support you or your goals, let them go.

5. Get a Partner

Having a group, partner, friend, or professional to encourage you can be a great way to keep you going. Try finding a friend who has a similar resolution, and check in with each other every week to talk about your progress and challenges.

As we head towards the festive season and the Christmas party invites, we wonder how we will manage to maintain our healthy eating. But there’s no need to miss out on the festive celebrations. Here are just a few handy tips to help.

• Make sure you eat plenty of protein rich foods, such as chicken, turkey, soya beans, milk, eggs, nuts and fish. This keeps you feeling fuller for longer, and makes you less likely to want to reach for a snack.

• Avoid those nibbles! If you need something before the main meal, go for fruit or vegetables. Most fruits and vegetables are high in fibre, which help delay hunger.

• Always eat normally on the day of a big meal or party. People who skip meals to save up calories tend to eat everything in sight! Eat sensibly throughout the day and this will take the edge off your appetite.

• Alternate alcohol with non-alcoholic drinks. Not only are alcoholic drinks loaded with calories, alcohol also acts as a potent appetiser.
   
• What about hangovers? Is there any way to stop them or take the edge off? Although there are several causes, the main one is dehydration. Your kidneys and liver need water to dilute and process the toxins in your drink. If you don’t drink enough water, the body steals it from other parts of your body including your brain. No wonder your head hurts.

• When it comes to exercise, don’t worry if you don’t stick to your routine. Taking a break from your regular training programme will often leave you feeling refreshed, not just physically, but mentally as well. Instead try a full body workout that hits all your major muscle groups. This will help you to maintain muscle strength and size especially if you are only able to visit the gym once or twice over the Christmas period. 

• For some good routines to follow, call us at Revolution and we will be happy to help.

Enjoy the festive build up!

Charlene Carter is the Gym Manager at Revolution Health Club at The OGH Hotel – (01481) 724921

When it’s cold and the nights are longer, somehow our beauty regimes go out of the window. Slapping on make-up because out tans have faded, forgetting to shave our legs because they’re hidden under tights – neglecting ourselves during the winter means we have a lot of catching up to do when the sun begins to shine again. Here are some classic mistakes and how to avoid them…

Shower Time

When the wind is howling, it’s tempting to turn your morning shower into a half hour sauna – but after 15 minutes all that heat begins to compromise your skin’s lipid layer, a complex of fatty acids that hold in precious moisture. Turn down the heat or get out.

Bad Foundation

No foundation, no matter how amazing, looks good on dry skin. To keep skin smooth, regularly exfoliate with a face scrub and slather your face in a rich night cream before you go to bed.

Chapped lips

Lips get chapped in winter – this is no great revelation. But not all lip balms are created equal. In the cold weather it’s important to use a viscous, not waxy, formula. Stay away from anything with lanolin and anything heavily scented. Go for something natural, like Burt’s Bees classic lip balm.

Food can be an addiction exactly like drinking, smoking and drugs. We have cravings for certain food, and it is hard to lose weight when trying so many crash diets. Giving up our addiction can make it worse and we then end up craving the food we are addicted to even more. A healthy eating lifestyle is more realistic than crash dieting – giving up your addiction a little at a time and choosing healthy options instead.

Most importantly, healthy eating means eating the right food to keep your body fuelled up for the day so you don’t get the peaks and troughs in energy levels, which will make you crave those addictive foods. So make sure you get a good selection of carbohydrates, protein, fats, vegetables and fruits.

The healthier you eat, the more energy you will find you have. Added to which, taking up exercise in the gym or even outside in the fresh air can add to those energy levels and make you feel good. Here are just a few ideas for some healthy breakfasts, lunches and dinners: