Posts Tagged ‘Christmas’

WIN a Potters Crouch Exclusive Christmas Candle!

October 18, 2013

A festive fragranced candle is the perfect way to bring the Christmas spirit into your home during the season or make thoughtful gifts and ‘thank you’ tokens if you are a house guest this year.

Made in the UK by artisan candle makers, Potters Crouch Candles, each of their highly scented candles is hand mixed; hand poured; hand labelled and finished, using the finest quality natural ingredients and original perfumes created by an expert French perfumer exclusively for Potters Crouch candles.

With a secret blend of wax, all candles burn for about 50 hours. Each candle is encased in a beautifully decorated tin, which is cleverly designed so that when the candle is lit, the tin becomes warm helping to ‘throw’ and release the fragrance into the room. Choose from: Christmas, Plum Pudding, Cinnamon, Frankincense & Myrrh, Gold, and Festive Spice. Priced £8.50 each from


The Twelve Days of Christmas – with a difference!

December 6, 2011

Here are some Festive Fitness Tips from Nottingham’s premier Fitness Guru, Jiten Nandha, owner of Manage Muscle Personal Training & Boot Camp:

Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know what’s on your list this year and it isn’t found at your local department store. You’re wishing for washboard abs—so I’ve put together “The Twelve Days of Christmas –Washboard Abs Edition” just for you.

The 12 Days of Christmas –Washboard Abs Edition

On the First Day…Give yourself the gift of Burpees.

Created in the 1930’s by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day…Give yourself the gift of Fibre.

Stocking up on fibre will do wonders for your abs. High fibre foods are nutrient dense and low in calories. Try these high fibre favourites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day…Give yourself the gift of a Medicine Ball.

The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day…Give yourself the gift of Reduced Salt.

Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.


On the Fifth Day…Give yourself the gift of Oblique V-Sits.

Who really wants a muffin top? You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day…Give yourself the gift of Lean Protein.

Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day…Give yourself the gift of Sprints.

The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day…Give yourself the gift of No Sugar.

Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day…Give yourself the gift of Hanging Leg Raises.

This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.


On the Tenth Day…Give yourself the gift of No Grain.

If you’re serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day…Give yourself the gift of Mountain Climbers.

Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.


On the Twelfth Day…Give yourself the gift of Washboard Abs.

Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for.

Call or email today to get started.


Top #10 Ways to BEAT the WINTER Blues….

November 22, 2011

During the Winter months, your sleep patterns, energy levels and mood usually change and you may already be feeling low during these long periods of grey days.

However, see our tips below for how you can start to BEAT your WINTER blues! 

Be warm – don’t make things worse by being cold!! Dress for the season and buy uplifting, bold colours for your winter wardrobe – especially your hats and scarves!

Enjoy the Winter season – remember when you were a kid – what did you love most about Christmas?  Make a list of 5 Festive Season things you’ll really look forward to this year – “Making Footprints in the Snow”, “The Smell of Warm Mince Pies”, “Watching The Snowman”… 

Always leave major projects until next year – don’t start anything stressful now – just focus on YOU – this is YOUR Christmas and you’re going to enjoy it!  See What’s On in your area and put your calendar together!

Try to get a good sleep pattern – sleep increases your serotonin levels and helps you maintain a healthy eating pattern, and it takes years off your face!


Walk – Sunlight reduces your sleepy melatonin levels – by getting outside & taking a short walk each day you’ll feel more alert and awake throughout the day (find a walking group near you

Inside – and if you have to be inside – open the curtains and allow as much light in as possible.  Sit near windows when you can to give yourself an extra boost of sunlight

No unnecessary stress – plan NOW for Christmas – all the presents, meals and social occasions need some planning, so do it now.  And learn the all-important relaxation techniques for if plans go awry (see our Yoga & Meditation Feature)

Take regular, moderate exercise or physical activity, especially in a social group to boost your seratonin levels – even 10 mins each day can give you a boost to last all day (see to see what’s on in your area)

Eat a well-balanced diet.  Feel full, but not bloated and make sure you get all your bug-defending vtamins & minerals!

Redecorate your home in light colours – put the dark cushion covers away and make way for some yellows and gold a reflect the little bursts of sunlight around your room.  Make sure in the evening you use subtle lighting just before bed to induce a feeling of relaxation just before bedtime.

Start making changes NOW – and you’ll BEAT those WINTER blues!  And for what’s on in your local area over the Festive Season see

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