Fitness & Wellbeing

Be strong – Never forget who you are

When the world seems calm, your life is running at a manageable and productive rate and family and friends are good, ultimately, your life is balanced. Ok ladies, that might be your impossible dream but for me things were like that. As you know my passion lies within the work…

Arm’d for Summer

Arm Workout At this time of year, spring’s here, summer’s coming; so out come the vests, sleeveless tops and little strappy dresses and thus showing your arms off. What I inevitably find in turn, is that the number one question to me revolves around “toning the arms”. Well, first of…

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The Mind Fails Long Before The Body

As most people reading this will know, I am a former Royal Marines Commando. During my time in the Marines, the advertising campaign for the Corps became all about the Commando “Strength of Mind”. Something I have always told Recruits, clients or friends I am training is that: The Mind…

Mental ill health can touch anyone

This is a heart-felt piece that includes true life stories of people I met in mental health hospitals with reference to self-harm and suicide. This is done with sensitivity but please take this into consideration before reading. What do you visualise when you think of a person battling mental health…

Gemma Oaten on Eating Disorder Awareness Week

Eating Disorder Awareness Week. Well, It’s that time of year again. Where did the time go? I remember my Dad always saying “The older you get the quicker time flys Gem!” He’s so right. Makes me realise how long a journey it’s been. To get to this position I’m in…

Spot the signs and take action.

1 in 4 of us experience mental ill health at any time. So statistically, if you are stood with three of your mates, one of you is going to be struggling. But remember, these stats are only based on those that have been diagnosed. How many of us fight through…

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New Year’s Revolution!!

The New Year’s Revolution!   At midnight our previous year flashes before us as our New Year appears as a welcoming window of hope. We hug and kiss loved ones, chink glasses and promise new resolutions. We do so for the sake of tradition but if we look at hard…

Chicks Chats with Lucy Bee

Lucy Bee is a 23 year old CIBTAC qualified beauty therapist and founder of Lucy Bee Raw Organic Coconut Oil. The company has gone from strength to strength and is stocked in almost every major supermarket in the UK. A partner with FairTSA (Fair Trade Sustainability Alliance), meaning that the…

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Everyone to the Barre!

Myself and Karen were very fortunate to be offered the chance to test out the new Barrecore studio just opened in Chiswick. We were also fortunate or unfortunate (depends on how you see fitness) to be taught by the owner and creator of Barrecore, Niki Rein. I know Karen is…

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Free Your Spine – NCG Style

We are so excited to bring you the first video from Nicola Cher Geismar. In this video Nicola demonstrates her routine aimed for freeing your spine. Any questions then ask Nicola!  

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New Year, New Lifestyle: Meal Plan-Day 5

Lianne’s meal ideas…. Eat healthily, not less! Day 5 Last day of my recipes and protein pancakes are a must! Hopefully you will have found that with a bit of preparation you can still eat lots of really yummy food, whilst losing weight and feeling healthy. There are so many…

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New Year, New Lifestyle: Meal Plan-Day 4

Lianne’s  Healthy Meal Plan ideas…. Eat healthily, not less! Hopefully if you have been following the recipes for the last 3 days, you will notice that you are having yummy meals and not feeling hungry in-between, Dinner tonight is a big hit in my house and easy to do. Also…

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New Year, New lifestyle:Meal Plan-Day 3

Lianne’s meal plan ideas – Day 3 Eat healthily, not less! I love omelette for breakfast and eggs are a great source of protein. The Tuna salad for lunch is really quick to prepare and delicious.The Laksa is also a quick dish to prepare and packed full of flavour, one…

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New Year, New Lifestyle: Meal Plan-Day 2

Lianne’s meal plan ideas – Day 2 Eat healthily, not less! Start off the day with Porridge, this will really fill you up until lunch. But if you get hungry you could have a small handful of nuts or some carrots etc. Lunch and dinner on day 2 are super…

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New Year, New lifestyle! Meal plan-Day 1

Lianne’s meal plan ideas – Day 1 Eat healthily, not less! To kick off the 5 day meal plan I have detailed some of my favourite recipes. The key is NOT to starve yourself! Eat healthier not less. You can substitute any meats for fish, or fish for Tofu, or more veg,…

New Year, new lifestyle: Lianne’s story!

Eat Healthy, not less! Do you ever look in the mirror and wish you hadn’t! That’s pretty much how I felt every day for the last 5 years. One day I decided I had to do something about it! Let me introduce myself, my name is Lianne. I’m a married…

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SEED: Dealing with Christmas – Gemma Oaten

Christmas is coming, the goose is getting fat… That Christmas song used to put the fear of god in me. There I was dreading the day of the 25th December fast approaching. Tormented inside and out, not sleeping, on edge, and some little kids are stood at my front door…

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The Little Black Dress Workout – Week 8

Little Black Dress Workout Four years ago when I first started putting people through Transformations, I gave all clients a full weeks rest at week 7 as a matter of course. My reasons were to hit home the importance of rest, active rest and recovery and hopefully avoid people gaining…

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The Little Black Dress Work Out – Week 7

Little Black Dress Workout WEEK 7!!! Christmas is 10 Days away. So it’s now time to ‘step it up’…Again! The “let’s give it a go-er” Perform the following 3 times a week with 30seconds of step-ups and 30seconds rest between sets and exercises. Drink lots of water throughout and eat…

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Little Black Dress Workout – Week 6

6 weeks in! Well done for sticking at it! We are now just over one week into December and Christmas will be upon us in a flash. So keep at The Little Black Dress Workout so you can feel good about enjoying those mince pies and Egg Nog! The “let’s…