F.A.B Mind & Body Fitness

25/12/2024

Wishing you all a very Merry Christmas filled with love, joy, and magic 🎅🏽🏝️ 🇹🇭

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15/12/2024

Tired eyes from a festive Friday night .. it’s been a chill fest today after teaching spin this morning 🤪

Last live online 💻 class will be Wednesday 19th December at 6.30 pm

New class alert 💥

Spin
Saturdays 8.30 am at Downham leisure centre

Downham leisure centre Open Day
11th January -

I will be teaching an uplifting Heel 👠 and Glow ✨ session to help step into the new year with some positivity and warm feels.

It’s beginner friendly and trainers welcome.

12/12/2024

08/12/2024

Beautiful Pre Christmas 🎄 get together full of laughter, games, drinks, food and secret Santa 🧑‍🎄

12/02/2024

Hello all 👋

Happy half term to you 🤗 Hope your all happy healthy and well 🥰

🗞️ News 🗞️
For those also who are driven by the search to ‘be better’ there is a New class time at Breeze 🚴 albermarle rd beckenham

Tuesday 5.30 pm 💥
Sunday 11.00am

If you haven’t been to a a Spin class let me tell you … you’re missing out on 45 mins of torching calories, building strong
thighs 🦵 stamina and a glow up! 🥰 …

Why run 🏃‍♂️when you can spin ? 🚴‍♀️
Spin is low impact, high intensity and the true essence of a hiit workout 💯 plus it saves the face ( Google 💻‘runners face’ ) and pounding three times your bodyweight on knees that gotta last us a lifetime 👌🏼 )

It provides the best euphoric feeling and impossible to leave class without feeling like you can take on the world 🌎 💪🏼

Spin is a fully inclusive concept where you can get extremely fit individuals in one space and a complete beginner as you go at your own pace and are in control of intensity.

What else?

Great for skin, digestive and cardio health ✅

Burns a ton of calories ✅

Low impact ✅

High intensity ✅

Banging tunes 🎵 ✅

45 mins of quick sweaty 💦fun 😃

Join me 😃 or join a spin class and watch your mind get happier, clothes feel better and health improves 💯

Stay well

Rachel 💋 ###

07/02/2024

Hope your week is panning out well for you 🤗
If you are taking back control of your health think about including a lil handful of nuts 🥜 a day - I pop mine in this pot and nibble on them at my desk at work 💻

Why include nuts? 🌰

Eating a handful of 🥜 nuts a day can provide various health benefits

Nuts 🥜 are rich in healthy fats ✅ fibre ✅ and essential nutrients like vitamins ✅ and minerals ✅
They contribute to heart health 🫀help manage weight ⚖️ and offer antioxidant properties.

Nuts 🥜 can also be beneficial for the skin. They contain essential nutrients like vitamins E and B, as well as minerals like zinc, which play roles in skin health.

These nutrients contribute to antioxidant defenses, collagen production and overall skin maintenance.
Including a variety of nuts 🥜 in a balanced diet ⚖️ can complement overall skin health.

However, it's essential to be mindful of portion sizes ( hence pot) as nuts 🥜 are calorie-dense ✅
Incorporating a variety of nuts 🥜 into a balanced ⚖️ healthy diet 🍎 can be another powerful nutritious choice.

Lucky my office 💻is 1 min away from Lidl’s 🛒… a bag of these is just £1.80 - grab a handful and pop them into a pot and crack on with your day knowing your loving your body 🥰 by giving it a delicious nutritious treat 💁🏻‍♀️

05/02/2024

Hello Monday 😃
Hope you all had a great weekend 👌🏼… It was ‘ Wellness weekend’ at Breeze, lots of taster sessions and finished it off on an endorphin high 😁 🚴‍♀️ seeing some of my breezy familia.

Great start to the morning 💻 and week 💯 it was a sweaty 🥵 strong session 👌🏼 with the wide awake crew ⏰ - well done ladies for showing up 👏

My message 🗣️ in teaching nowadays is from an understanding of ‘ wellness’ health preservation and optimisation, often I finish class with
‘ don’t let anyone get on your nerves ‘ which brings a smile 😃 but there is a reason behind it. 👇

Cortisol is a stress hormone 👿 which stores body fat and makes us hungry has negative health consequences as it causes fat to be stored in the wrong places 🙅🏻‍♀️- it also turns your immune system down thumbs 👎

Wrong places? - Let’s talk Belly fat or ‘ visceral fat’ and not from an aesthetic point of view 😏 👙 🙅🏻‍♀️

Visceral belly fat is hormonal sensitive that has lots of 🩸 blood vessels, it’s a great energy ⚡️supply when we are physically active 🏃‍♂️ … the problem with those stores when ‘excess’ is they’re also really inflammatory😏 ❌

When fat cells get too large and swell they can become dysfunctional causing inflammation ❌ sometimes, chronic systemic inflammation which ruins and challenges health.
It’s been linked to the increase ⬆️of many ‘modern lifestyle diseases’ such as diabetes, Alzheimer’s, heart disease, cancer to name just a few.

Bottom line is - Excess fat causes ‘inflammation’ ❌🙅🏻‍♀️ and produces hormones like ‘leptin’ which increases ⬆️ appetite.

If we want to live longer, happier and be around healthily for loved ones ❤️ it’s important to understand why we need to reduce body fat by improving diet 🍎 and activity levels 🏋🏻‍♂️
Its not just to feel more confident, feel better, be more flexible 🤸‍♀️ or for a holiday 🏖️ or wedding 👰the key in all this is that knowledge is powerful 👌🏼

So, how can we help ourselves to avoid being another growing statistic?

✅ Drink half your body weight in ounces of water a day 💧

✅ Increase your fibre 🌰🥜 ( processed foods remove fibre and add fats and sugars to make it more palatable )

✅ Get regular quality sleep 😴

✅ Improve your metabolism by exercising 🏃‍♂️ 🏊 🚴‍♀️🏋🏻‍♂️weight loading and moving more

✅ Eat a wholesome diet 🥦 avoiding and limiting ultra processed foods 🧁

✅ Reduce sugar 🍰 🥐 🍺 🍷 - having High levels of insulin increases fat storage ( just mentioned inflammation)

✅ Reduce stress 🧘‍♀️- learn to relax more.

Hope you found this helpful … it’s not all doom and gloom as we have power to change it 💯
Have a great day and week all 😊

If you need any support with taking a step up and forwards do drop me a message 📝 always happy to help 🤗

Let’s get it 💪🏼

Love Rachel 💋 ###

04/02/2024

Saturday night mamas pride 💙💙🩷🩷 … it’s been a while together with my lovely eggs 🥚
Family is everything, I made mine 🥰

02/02/2024

Yassssss! Who’s got Friday feels? And looking forward to the weekend ?

Finished teaching wide awake crew 💪🏼 corrr you know the score 😜👙.. it’ll be worth it girls 👌🏼

So, Sunday 6pm - Weds 31st 5pm was Round 2 of a 3 day water fast 💦 🔨 ✅

Day 1 was most difficult with headaches, 🤕growling stomach and tiredness 😴 … by day 2 it had gone - day 3 was easy and felt energised. 🤸‍♀️

Some know I am a bit of a geek with my 🎵 but also like to research 🤓 and learn about all kinds of stuff, love podcasts 🎧books 📕 especially health, nutrition 🌱 & skin being the largest organ on our bodies.

What did I learn?
Studies have linked water fasting 💦 with impressive health benefits, including a lower risk of certain cancers, heart disease 🫀 and diabetes.

I know it’s gained popularity but the practice has been around for thousands of years and I experienced the best energy ⚡️ 💪🏼mental clarity/focus 👀 and mood 💭

So, What happens to our bodies after 3 days water fasting?

Three-day water fasts 💦can jumpstart weight loss by encouraging the body to utilize stored fat for energy, resetting the metabolism, making it easier to maintain a healthy weight in the long run.

It stimulates DNA 🧬 repair, defends against oxidative stress, decreases chronic inflammation and ultimately increases lifespan.

Why Clearer & More Radiant Skin?

Fasting promotes autophagy, a process where cells 🦠naturally detoxify and repair themselves. This process helps in clearing out toxins ☠️and cellular debris which leads to clearer and healthier-looking glowing skin 💁🏻‍♀️

❌ Important ❌
Going too long ( more than 3 days) without eating might actually encourage your body to start storing more fat in response to starvation.

⛔️However, it's essential to approach water 💦 fasting with caution as prolonged fasting can have risks and is not suitable for everyone. 💯

⚠️Please do consult with your healthcare professional before attempting to ensure it aligns with your health needs 💯

Right, best jump in the shower 🚿 and get on my bike 🚴gotta busy day ahead of interviewing 💻 🤪

Have a great day and amazing weekend whatever you get up to ✨ 💫

Rachel 💋 ###