Dinner in under 30 minutes
Posted by kathryn in Clinic News and Nutrition
If cooking is a chore and you’re bored with the dinners you make, then you need some new ideas. From the end of July Kathryn will be running monthly 30 minute lunch-time cooking classes.
At each session you’ll learn how to make one new recipe. Something you can make at home. A meal which is healthy, nutritionally balanced, but also delicious and only takes thirty minutes to make.
July 29 – Fish in Yoghurt Sauce
In July’s session the Dinner in 30 Minutes recipe will be an easy way to cook fish – White Fish in Yoghurt Sauce.
Fish is a low fat food, full of protein, iodine and other nutritional goodies. I regularly recommend eating more fish to many clients. However many people don’t feel confident using and cooking fish.
July’s Dinner in 30 Minutes recipe includes a spicy, tangy yoghurt sauce and plenty of vegetables. It’s a really simple way of cooking fish, that still has stacks of flavour.
An easy vegetarian variation will also be discussed.
The session includes a cooking demonstration, take-home recipe sheet and (of course) tasting the dish.
Details
- Thursday 29 July
- 12.30pm – 1.00pm
- Cost: $10
- At the Balance2health clinic in Gladesville
- To make a booking contact Kathryn on 0410 412 431 or by email
Please note, spaces are limited, so bookings are essential.
Group weight loss meetings - starting August
Posted by kathryn in Nutrition
The next series of Kathryn’s Group Weight Loss Meetings will start in August. This is a five week, group programme, aimed at helping you to lose weight.
Each week will include a weigh-in. You’ll also learn the real story about how to lose weight, as well as practical ways to improve your energy levels and minimise food cravings.
With the Group Weight Loss Meetings, you’ll benefit from learning in a supportive, group environment. Moreover, unlike many programmes, you will also receive personalised attention from Kathryn Elliott, a qualified Nutritionist.
We’ll be looking at:
- food planning
- how to eat a balanced diet and lose weight
- motivation and accountability
- what you need to do to be healthy
- how to look after yourself and lose weight when you’re busy and snowed under
- how to make simple, healthy meals that help you to lose weight
Details:
- There are two different time-slots available
- Either Wednesdays 10.00 – 11.00am from 4 August – 1 September OR Thursdays 7.00 – 8.00pm from 12 August – 9 September
- Cost: $20 per week
- Book early as numbers are strictly limited
- Programme runs for 5 weeks
- For more information send Kathryn an email
Pilates make-up OR extra classes - Term 3
Posted by alexia in Pilates
If you have missed one of your classes and would like to do a MAKE-UP class, you can book yourself in to one of the spaces listed below.
Alternatively, if you would like to improve your Pilates practice by doing an EXTRA class, as often as you wish, you can book in at the discounted fee of $16.
Current Class Vacancies
Week 2
- Wednesday 28 July 6.15pm – 1 vacancy
- Wednesday 28 July 7.30pm – 3 vacancies
- Thursday 29 July 9.30am – 1 vacancy
- Saturday 31 July 8.00am – 1 vacancy
Week 3
- Monday 2 August 6.15pm – 1 vacancy
- Monday 2 August 7.30pm – 1 vacancy
- Wednesday 3 August 6.15pm – 1 vacancy
- Wednesday 4 August 7.30pm – 2 vacancies
- Thursday 5 August 9.30am – 1 vacancy
How to book
- At Balance2health, our Pilates Class vacancies are for the exclusive use of current term paying members.
- This system is not to be used to switch from the class for which you have made a term booking, to another class on the timetable. Instead vacancies are for the convenience of members who have missed their usual class.
- Make-up classes cannot be carried over to a new Term, or to Holiday Classes.
- Current members who wish to book into a vacancy need to email Alexia to book. Do not simply turn up to the class.
- Spaces are allocated on a first-email-first-serve basis.
- Although make-up classes are often possible during the term, they can only be offered if current class members let us know in advance when they’re unable to attend their usual class – this does not always happen.
- To book yourself in email Alexia at alexiaam@optusnet.com.au
- If you are doing an extra class, the discounted fee of $16 is to be paid in cash at your class.
Is middle-aged weight gain inevitable?
Posted by kathryn in Fitness and Nutrition
There’s a great piece on the ABC’s website about middle-aged weight gain. A lot of people think it’s inevitable. There seems to be a widely held belief that as you age there’s a dramatic slowing of the metabolism, which means no matter how hard you try weight gain is going to happen.
But this is not really true. There is a slowing of the metabolism as people age, but it’s relatively slight. What’s more significant in the development of middle-aged spread, is the drop in activity which occurs as we age and our lifestyle changes.
It’s a really well explained article and I’d encourage you to take a look Fact Buster: is the middle-aged spread inevitable?.
Pilates - Term 3 Vacancies
Posted by alexia in Pilates
Many of our Pilates classes in Term 3 are now booked out. However, we do have a few spots left – for new members or current members keen to add an extra class to their Pilates practice.
Term 3: 19 July – 26 September.
There are currently 1-2 spaces available in the following classes:
- Monday 6.15pm – Adrienn
- Monday 7.30pm – Britt
- Tuesday 10.30am – Alexia
- Wednesday 7.30pm – Adrienn
- Thursday 9.30am – Heidi
- Saturday 8.00am – Adrienn
For more information, or to make a booking, contact Alexia on 0425 830 191 or by email
Holiday Class Timetable & Personal Training
Posted by alexia in Pilates
We invite our members to keep up their Pilates practice during the term break. Our holiday classes are also open to non-members. Great opportunity to introduce a relative or friend to Pilates at Balance2health.
Book early as places do fill quickly. Please note holiday classes cannot be used for make-up classes.
- Our October holiday class timetable will be coming soon.
Fee: $17.50 per class
To find out more or make a booking contact Alexia on 0425 830 191 or by email..
Seminars & programme update - spaces available
Posted by kathryn in Nutrition
There are currently two spots available in the Wednesday morning Group Weight Loss Programme starting on Wednesday of this week.
There are three places available in the special parent and baby friendly session of the Five Meals in Under 20 Minutes seminar on Thursday.
Pilates Timetable Term 3: 19 July - 25 September
Posted by alexia in Pilates
Monday 12.30pm *Stretch & Strengthen – Alexia (FULL)
Monday 6.15pm – Adrienn
Monday 7.30pm – Britt
Tuesday 10.30am – Alexia
Tuesday 6.15pm – Fiona (FULL)
Tuesday 7.30pm – Fiona (FULL)
Wednesday 6.15pm – Alexia (FULL)
Wednesday 7.30pm – Adrienn
Thursday 9.30am – Heidi
Friday 10.30am – Britt (FULL)
Saturday 8.00am – Adrienn
Saturday 9.30am – Alexia (FULL)
If the class you would like to enrol for is already FULL, please contact Alexia to be put on the waiting list for that particular class.
New Group Weight Loss Programme - starting in June
Posted by kathryn in Nutrition
The next series of Kathryn’s Group Weight Loss Meetings are starting up soon. This is a five week, group programme, aimed at helping you to lose weight.
Each week will include a weigh-in. You’ll also learn the real story about how to lose weight, as well as practical ways to improve your energy levels and minimise food cravings.
With the Group Weight Loss Meetings, you’ll benefit from learning in a supportive, group environment. Moreover, unlike many programmes, you will also receive personalised attention from Kathryn Elliott, a qualified Nutritionist.
We’ll be looking at:
- food planning
- how to eat a balanced diet and lose weight
- motivation and accountability
- what you need to do to be healthy
- how to look after yourself and lose weight when you’re busy and snowed under
- how to make simple, healthy meals that help you to lose weight
One session will be devoted to exercise, with a motivation talk by our exercise specialist, Alexia Morris. She will look at:
- how does exercise helps with weight loss?
- how much exercise do you need to do?
- learning not to make excuses for exercise!
- making exercise a normal part of the day
Details:
- There are two different time-slots available
- Either Wednesday 10.00 – 11.00am – starting on 9 June OR Thursday 6.30 – 7.30pm – starting on 10 June
- Cost: $20 per week
- Book early as numbers are strictly limited
- Programme runs for 5 weeks
- For more information send Kathryn an email
Buck the trend this winter and lose weight by joining the Balance2health Group Weight Loss Meetings.
Photograph by Alan Cleaver.
Take a breath . . .
Posted by kathryn in Clinic News
Relaxation is perhaps the single most important key to health and well-being. The value of relaxation is greatly under-estimated in a society that is so focussed on how busy we can be and how much we can cram in to a day! Taking a few moments each day, to stop and breathe, can literally improve your health, by relieving the stress which is known to contribute to the development of disease.
Relaxation slows the breathing rate and lowers the heart rate. Relaxation has been shown to lower blood pressure and boost the body’s auto – immune system. When the body is still and the mind calm, there is an increase of blood flow to the muscles, which inturn decreases muscle tension. The oxygen demand on the heart is lessened.
Those who practise relaxation on a regular basis, will have more energy, sleep better, experience better concentration, improved problem solving skills and creativity. Relaxation also has a great impact, on reducing moodiness and emotional outbursts. Just like exercise and healthy eating, taking a few moments each day to ‘stop and breathe’ needs to be considered as a normal part of living. Give yourself permission to relax . . .
At Balance2health, you may have experienced relaxation in your evening and early morning Pilates Class or in our Monday 12.30pm Stretch Class. Recently we have included the added benefit of using eye pillows to assist our members to unwind.
The benefits of using an eye pillow for a few moments each day are quite amazing. The eye pillow assists in calming nerves, prevents distraction and eases tension headaches while helping to create an atmosphere of tranquility.
If you have been enjoying our satin linseed filled eye pillows during the relaxation in your class, and would like to purchase your own for home use, please contact Alexia to place an order.
Cost $14. Orders need to be placed by 31 May.
Photographs by RanceCosta and Lel4nd.