Hello and welcome to Diet and Fitness with Davina where you will find:-

I enjoy blogging about Pilates, Fitness and Nutrition.

I hope you enjoy my blogs.  I would appreciate any feedback.




What a wonderfully relaxing Pilates and Nordic Walking Retreat weekend everyone had!

The weather was glorious!  The company was welcoming and fun!  The vegan food was fulfilling and delicious!

4 people even immediately re-booked for the next Pilates and Nordic Walking Retreat weekend – 21st – 23rd September 2018.

Once everyone was settled in, the weekend began with a Yoga class taught by Jo De Rosa,  who lives in the house with her husband Dom, the Chef.

Dom cooks the vegan healthy food, with his team, which is served by Jo and her assistant.  Most of the vegetables are grown within the gardens of Inner Guidance Retreat centre, so the food is always fresh.

We truly experience how gluten, dairy, alcohol and sugar-free foods taste and feel so good!

Everyone enjoyed the food and all diet requirements were taken care of.  There were a variety of dishes served, and no-one realised they were on a vegan clean eating style retreat.

As well as morning smoothies and raw cacao drinks, brunches and afternoon cake, we were served 2 course vegan dinners, and as the weather was warm, we were able to enjoy meals outside.  This gave everyone the opportunity to get to know each other.  There was a relaxed atmosphere with lots of chatter and laughter.

4 different types of Pilates classes were taught within the retreat centre studio, whilst listening to the birds outside, as the doors were open looking out onto the gardens across the field of horses.

After brunch on Saturday, Caroline began the Nordic Walking session.  This started with a thorough warm up and technique session, then we walked to Lavenham village.

Some ladies who either had treatments booked or didn’t want to walk so far, turned back guided by me.  There was ample time to spend a couple of hours relaxing in the garden and have a dip in the small swimming pool or the hot tub.

Afternoon cake was left in the cooler as and when we wanted to eat it, which gave everyone the opportunity to relax and choose what they wanted to do.

The evenings were spent walking around the garden, where you will find hammocks and swings, and walk around Labyrinth where much laughter was heard! Stories were also shared around the fire and in the hot tub!

Sunday morning, we learnt about raw Cacao, and Dom gave us a Cacao ceremony which involved some meditation.

As well as the Pilates classes on Sunday, everyone had some time to relax in the garden, enjoy treatments or walk into Lavenham Village.

A variety of holistic treatments offered throughout the weekend by Carol, Angel Therapist, were from a choice of: Rheiki, Massage and Reflexology or the Inner Guidance Special, which incorporates some healing, to coinside well with the purpose of this thoroughly relaxing Retreat Weekend.

If you don’t want to miss out on the next Retreat which is the weekend of 21st-23rd September 2018, please email info@davinaspilateshealthandwellness.com to book your place.

Privacy Policy

Privacy and cookies policy

  1. Introduction

1.1    We are committed to safeguarding the privacy of our website visitors and service users.

1.2    This policy applies where we are acting as a data controller with respect to the personal data of our website visitors and service users; in other words, where we determine the purposes and means of the processing of that personal data.

1.3    We use cookies on our website. Insofar as those cookies are not strictly necessary for the provision of our website and services, we will ask you to consent to our use of cookies when you first visit our website.

1.5    In this policy, “we”, “us” and “our” refer to Davina’s Pilates Health And Wellness.  For more information about us, see Section 19.

  1. How we use your personal data

2.1    In this Section 2 we have set out:

(a)    the general categories of personal data that we may process;

(b)    the purposes for which we may process personal data; and

(c)    the legal bases of the processing.

2.2    We may process your personal data that are provided in the course of the use of our services (“service data“). The service data may include name, address, telephone number, email address, and any injures referring to pilates classes. The service data may be processed for the purposes of providing our services, ensuring the security of our website and services, maintaining back-ups of our databases and communicating with you.

2.2    We may process information that you post for publication on our website or through our services (“publication data“). The publication data may be processed for the purposes of enabling such publication and administering our website and services

2.4    We may process information contained in any enquiry you submit to us regarding goods and/or services (“enquiry data“). The enquiry data may be processed for the purposes of offering our services to you.

2.5    We may process information relating to transactions, including purchases of goods and services, that you enter into with us and/or through our website (“transaction data“). The transaction data may include your contact details, your card details and the transaction details. The transaction data may be processed for the purpose of supplying the purchased goods and services and keeping proper records of those transactions.

2.6    We may process information that you provide to us for the purpose of subscribing to our email notifications and/or newsletters (“notification data“). The notification data may be processed for the purposes of sending you the relevant notifications and/or newsletters.

2.7    We may process [information contained in or relating to any communication that you send to us (“correspondence data“). The correspondence data may include the communication content and metadata associated with the communication. Our website will generate the metadata associated with communications made using the website contact forms. The correspondence data may be processed for the purposes of communicating with you and record-keeping.

2.8    We may process your enquiry data.  This data may include name, address, contact details and any injuries relating to Pilates.  The source of this data is for client records.  This data may be processed for client records.

The legal basis for this processing the above date is the performance of a contract between you and us and/or taking steps, at your request, to enter into such a contract.

2.9    We may process any of your personal data identified in this policy where necessary for the establishment, exercise or defence of legal claims, whether in court proceedings or in an administrative or out-of-court procedure.

2.10  We may process any of your personal data identified in this policy where necessary for the purposes of obtaining or maintaining insurance coverage, managing risks, or obtaining professional advice. The legal basis for this processing is our legitimate interests, namely the proper protection of our business against risks.

2.11  In addition to the specific purposes for which we may process your personal data set out in this Section 2, we may also process any of your personal data where such processing is necessary for compliance with a legal obligation to which we are subject, or in order to protect your vital interests or the vital interests of another natural person.

2.12  Please do not supply any other person’s personal data to us, unless we prompt you to do so.

 Retaining and deleting personal data

3.1    This Section 6 sets out our data retention policies and procedure, which are designed to help ensure that we comply with our legal obligations in relation to the retention and deletion of personal data.

3.2    Personal data that we process for any purpose or purposes shall not be kept for longer than is necessary for that purpose or those purposes.

3.3    We will retain your personal data as follows as long as necessary.

3.4    In some cases it is not possible for us to specify in advance the periods for which your personal data will be retained. In such cases, we will determine the period of retention based on the following criteria:

3.5    Notwithstanding the other provisions of this Section 6, we may retain your personal data where such retention is necessary for compliance with a legal obligation to which we are subject, or in order to protect your vital interests or the vital interests of another natural person.

 Security of personal data

4.1    We will take appropriate technical and organisational precautions to secure your personal data and to prevent the loss, misuse or alteration of your personal data.

4.2    We will store all your personal data on secure servers, personal computers and mobile devices, and in secure manual record-keeping systems.

4.3    The following personal data will be stored by us in encrypted form: your name and contact information and personal information relating to pilates.

4.4    Data relating to your enquiries and financial transactions that is sent from your web browser to our web server, or from our web server to your web browser, will be protected using encryption technology.

4.5    You acknowledge that the transmission of unencrypted (or inadequately encrypted) data over the internet is inherently insecure, and we cannot guarantee the security of data sent over the internet.


5.1    We may update this policy from time to time by publishing a new version on our website.

5.2    You should check this page occasionally to ensure you are happy with any changes to this policy.

5.3    We may notify you of significant changes to this policy by email.

Your rights

6.1    In this Section 9, we have summarised the rights that you have under data protection law. Some of the rights are complex, and not all of the details have been included in our summaries. Accordingly, you should read the relevant laws and guidance from the regulatory authorities for a full explanation of these rights.

6.2    Your principal rights under data protection law are:

(a)    the right to access;

(b)    the right to rectification;

(c)    the right to erasure;

(d)    the right to restrict processing;

(e)    the right to object to processing;

(f)    the right to data portability;

(g)    the right to complain to a supervisory authority; and

(h)    the right to withdraw consent.

6.3    You have the right to confirmation as to whether or not we process your personal data and, where we do, access to the personal data, together with certain additional information. That additional information includes details of the purposes of the processing, the categories of personal data concerned and the recipients of the personal data. Providing the rights and freedoms of others are not affected, we will supply to you a copy of your personal data.

6.4    You have the right to have any inaccurate personal data about you rectified and, taking into account the purposes of the processing, to have any incomplete personal data about you completed.

6.5    In some circumstances you have the right to the erasure of your personal data without undue delay. Those circumstances include: the personal data are no longer necessary in relation to the purposes for which they were collected or otherwise processed; you withdraw consent to consent-based processing; you object to the processing under certain rules of applicable data protection law; the processing is for direct marketing purposes; and the personal data have been unlawfully processed. However, there are exclusions of the right to erasure. The general exclusions include where processing is necessary: for exercising the right of freedom of expression and information; for compliance with a legal obligation; or for the establishment, exercise or defence of legal claims.

6.6    In some circumstances you have the right to restrict the processing of your personal data. Those circumstances are: you contest the accuracy of the personal data; processing is unlawful but you oppose erasure; we no longer need the personal data for the purposes of our processing, but you require personal data for the establishment, exercise or defence of legal claims; and you have objected to processing, pending the verification of that objection. Where processing has been restricted on this basis, we may continue to store your personal data. However, we will only otherwise process it: with your consent; for the establishment, exercise or defence of legal claims; for the protection of the rights of another natural or legal person; or for reasons of important public interest.

6.7    You have the right to object to our processing of your personal data on grounds relating to your particular situation, but only to the extent that the legal basis for the processing is that the processing is necessary for: the performance of a task carried out in the public interest or in the exercise of any official authority vested in us; or the purposes of the legitimate interests pursued by us or by a third party. If you make such an objection, we will cease to process the personal information unless we can demonstrate compelling legitimate grounds for the processing which override your interests, rights and freedoms, or the processing is for the establishment, exercise or defence of legal claims.

6.8    You have the right to object to our processing of your personal data for direct marketing purposes (including profiling for direct marketing purposes). If you make such an objection, we will cease to process your personal data for this purpose.

6.9    You have the right to object to our processing of your personal data for scientific or historical research purposes or statistical purposes on grounds relating to your particular situation, unless the processing is necessary for the performance of a task carried out for reasons of public interest.

6.10  To the extent that the legal basis for our processing of your personal data is:

(a)    consent; or

(b)    that the processing is necessary for the performance of a contract to which you are party or in order to take steps at your request prior to entering into a contract,

and such processing is carried out by automated means, you have the right to receive your personal data from us in a structured, commonly used and machine-readable format. However, this right does not apply where it would adversely affect the rights and freedoms of others.

6.11  If you consider that our processing of your personal information infringes data protection laws, you have a legal right to lodge a complaint with a supervisory authority responsible for data protection. You may do so in the EU member state of your habitual residence, your place of work or the place of the alleged infringement.

6.12  To the extent that the legal basis for our processing of your personal information is consent, you have the right to withdraw that consent at any time. Withdrawal will not affect the lawfulness of processing before the withdrawal.

6.13  You may exercise any of your rights in relation to your personal data by written notice to us OR by unsubcribing in addition to the other methods specified in this Section 9.

Third party websites

7.1    Our website includes hyperlinks to, and details of, third party websites.

7.2    We have no control over, and are not responsible for, the privacy policies and practices of third parties.

Updating information

8.1    Please let us know if the personal information that we hold about you needs to be corrected or updated.

Acting as a data processor

9.1    In respect of personal data,  we do not act as a data controller; instead, we act as a data processor.

9.2    Insofar as we act as a data processor rather than a data controller, this policy shall not apply. Our legal obligations as a data processor are instead set out in the contract between us and the relevant data controller.

About cookies

10.1  A cookie is a file containing an identifier (a string of letters and numbers) that is sent by a web server to a web browser and is stored by the browser. The identifier is then sent back to the server each time the browser requests a page from the server.

10.2  Cookies may be either “persistent” cookies or “session” cookies: a persistent cookie will be stored by a web browser and will remain valid until its set expiry date, unless deleted by the user before the expiry date; a session cookie, on the other hand, will expire at the end of the user session, when the web browser is closed.

10.3  Cookies do not typically contain any information that personally identifies a user, but personal information that we store about you may be linked to the information stored in and obtained from cookies.

Cookies that we use

11.1  We use cookies for the following purposes:

(a)    We use cookies to identify you when you visit our website and as you navigate our website.

(b)   We use cookies [to help us to determine if you are logged into our website.

(c)    We use cookies to [maintain the state of your shopping cart as you navigate our website][ (cookies used for this purpose are,

(e)    We use cookies as an element of the security measures used to protect user accounts, including preventing fraudulent use of login credentials, and to protect our website and services generally.

(g)    We use cookies to help us to analyse the use and performance of our website and services.

(h)    We use cookies to store your preferences in relation to the use of cookies more generally.

Cookies used by our service providers

12.1  Our service providers use cookies and those cookies may be stored on your computer when you visit our website.

12.2  We use Google Analytics to analyse the use of our website. Google Analytics gathers information about website use by means of cookies. The information gathered relating to our website is used to create reports about the use of our website. Google’s privacy policy is available at: https://www.google.com/policies/privacy/

12.3  We publish Google AdSense interest-based advertisements on our website. These are tailored by Google to reflect your interests. To determine your interests, Google will track your behaviour on our website and on other websites across the web using cookies OR We publish Google AdSense advertisements on our website. To determine your interests, Google will track your behaviour on our website and on other websites across the web using cookies. This behaviour tracking allows Google to tailor the advertisements that you see on other websites to reflect your interests (but we do not publish interest-based advertisements on our website).] You can view, delete or add interest categories associated with your browser by visiting: https://adssettings.google.com. You can also opt out of the AdSense partner network cookie using those settings or using the Network Advertising Initiative’s multi-cookie opt-out mechanism at: http://optout.networkadvertising.org. However, these opt-out mechanisms themselves use cookies, and if you clear the cookies from your browser your opt-out will not be maintained. To ensure that an opt-out is maintained in respect of a particular browser, you may wish to consider using the Google browser plug-ins available at: https://support.google.com/ads/answer/7395996.

12.4  We use Acuity Scheduling to take online payments You can view the privacy policy of this service provider at  https://acuityscheduling.com/privacy.php

12.5  We use Acuity Scheduling to take online payments You can view the privacy policy of this service provider  https://www.mynearyou.com/privacy-policy.php

Managing cookies

13.1  Most browsers allow you to refuse to accept cookies and to delete cookies. The methods for doing so vary from browser to browser, and from version to version. You can however obtain up-to-date information about blocking and deleting cookies via these links:

(a)    https://support.google.com/chrome/answer/95647?hl=en

(b)    https://support.mozilla.org/en-US/kb/enable-and-disable-cookies-website-preferences

(c)    http://www.opera.com/help/tutorials/security/cookies/

(d)    https://support.microsoft.com/en-gb/help/17442/windows-internet-explorer-delete-manage-cookies

(e)    https://support.apple.com/kb/PH21411

(f)    https://privacy.microsoft.com/en-us/windows-10-microsoft-edge-and-privacy

14.2  Blocking all cookies will have a negative impact upon the usability of many websites.

14.3  If you block cookies, you will not be able to use all the features on our website.

Our details

15.1  This website is owned and operated by Davina’s Pilates Health and Wellness.

15.3  Our principal place of business is at 32 Lovering Road, Hammond Street, Cheshunt,  Herts  EN7 6WU

15.4  You can contact us:

(a)    by post, to the postal address given above;

(b)    using our website contact form;

(c)    by telephone, on the contact number published on our website from time to time; or

(d)    by email, using the email address published on our website from time to time.


I often get asked what I put in my smoothie.

A smoothie can be a great start to the day  but if you are not making the right choices then a healthy drink can turn into an unhealthy drink.

Are you creating a sugar bomb?

You should aim for 70/30 ratio of green vegetables to fruit or even better, 80/20.

I have also been asked what is best to put into a smoothie to give us energy.  When I say healthy fats I get a surprised look as people often think it would be fruit.  Fruit will give you a quick energy lift but adding some healthy fats will prolong that energy for longer.  It will also slow down the absorption of the sugar within the smoothie keeping our blood sugar levels balanced.  And is great for the skin.

BENEFITS of a Green Smoothie

  1.  Extra vitamins and minerals.
  2. Extra fibre using all the fruit rather and juicing.
  3. Great way of packing in some extra vegetables and fruit.
  4. Quick all in one meal.
  5. Low in calories.
  6. Energy provider.


1/2 banana plus 1 portion of another fruit e.g some pineapple chunks, apple, mango, pineapple, pears

4 handfuls of green vegetables e.g. spinach, kale, broccoli

Some cucumber

1 tbsp ground seed mix or spoonful of avocado for healthy fats

Almond/Coconut Milk  and Water

Spoonful of Greek Yoghurt (optional)

Optional handful of oats can be used for extra fibre to keep you fuller for longer.

Optional greens drink and protein shake

And enjoy!



   Ant walking sticks

Ant green dress     DSC02343    Ant yellow dress


I started Pilates with Davina in 2011 after years of gaining weight whilst on Prednisolone and other medication for Dermatomyositis, a rare auto-immune disease affecting 8 in a 100,000 of the population in the UK. I also happen to have a severe form of the disease with a rare antibody found in only 3% of patients with Myositis.

The disease affects your skeletal muscles with severe weakness, pain and fatigue on the least exertion which means the most part of my day is spent in bed resting and this affects my ability to do many activities of daily living which people take for granted.

Patients with Myositis are encouraged to exercise as part of their therapy in order to halt or slow down muscle atrophy and the rapid disability associated with this. The difficulty for people with Myositis is that they get tired very easily and are unable to do any activities for a prolonged period of time.

The challenge Davina faced was helping me to do basic and varied routines without pushing me over the limit and adapting programmes on the spot which I could do with help from my support worker.

She encourage me to do some of the exercises sitting down in a chair as I tired easily. After a a year or so of this I lost some weight and she invited me to try the diet programme which kick started my weight loss.

I found the experience very supportive as Davina engaged with me on a one to one basis and really encouraged me to keep up with the programme. I was sometimes ill and discouraged but she is so passionate about what she does that she got me going to reach my goal. She went over and above what was expected by dropping in with home visits to measure and weigh me.

I am pleased to say I have been able to maintain the weight loss by having a raw vegetable and protein diet every 3 days and the Pilates programme. I can only say that without Davina’s input I wouldn’t have made it.

Davina is really so committed about her work and her passion and enthusiasm act as a catalyst to spur her clients on because she is genuinely interested in their welfare and not the money.  It is a vocation for Davina and not just a job.

I am truly grateful to have met Davina and for the support and  encouraging me and making me feel special and not self conscious.

It took me ages to come to terms with my illness and disability and believe me I was a trim 62.5 kg when first diagnosed so turning into an overweight and dependent person overnight was a shock to my system. For ages I felt too horrible to even step out of my house apart from my hospital visits and my carer would try so hard to push me out in the wheelchair and most times I would refuse point blank.

Davina made it ok for me to feel accepted in the group and with her home visits during the diet I just felt I couldn’t let her down.  With all the effort Davina put in me,  I needed to respond by engaging in the process. I never for once thought I would lose a significant amount because the odds were so great but here I am, not quite slender or trim but ok with a manageable dress size.


Please visit my Revitalise page to see what I have to offer you to help you reach your goals.

And please don’t hesitate to contact me if you would like to know more how I can help you.


Lorna started the New Year with a goal in mind to become healther and fitter and that’s exactly what she is doing! Lorna had been attending Pilates classes in Northaw.

Just over halfway through the Revitalise Silver programme and Lorna has lost a stone!

To increase her fitness Lorna has taken on new exercise classes and now attends the Revitalise workout class on a Tuesday at 7pm in Goffs Oak.

Lorna’s words:

I am really pleased with everything so far, the meals and the weight loss. Loving some of the recipes and I’ve not really been one for cooking either but I’m enjoying experimenting with food. I can certainly seeiing the benefits and it is working really well for me.

I would recommend it to anyone, like any healthy lifestyle programme you HAVE to be really disciplined and focused with it to make it work with the outcome you want.

I have to admit I do find the Revitalise class more challenging than the Pilates classes I attend, however I know that I am going to feel better afterwards.  I feel that I am becoming more flexible from doing the exercises and toning up, plus it is helping with my weight loss.  Again you have to plan this into the week and know that on certain nights you need to be committed to it for it to work effectively.

For my family life,  everyone has their own agenda, however when I cook my meals I do it in bulk, everyone else is keen to try them so they are also participating in the new healthier meals I am using for myself. They have enjoyed all the dishes I have prepared which means I can continue to make them, then it will be easier for all of us.  Everyone in my family has been really supportive and I am showing them how they can also improve their lifestyle.

Being part of the online Revitalise community you feel like you have got more support. The recipes are really useful and also I have learnt a lot from the research information offered. Davina has been giving weekly feedback and suggestions all the way through the programme with a huge amount of praise and encouragement which keeps the motivation and willpower going.  

I will stick to the liquid chlorophyll plus investigate some other options to help with my new healthy lifestyle. I feel this has become a new lifestyle for me and I will definitely continue with the program during the week days as it helps with my working day.  

The Revitalise programm has helped me get into a much better routine than before. I would also like lose a little more weight say another half a stone, if possible. I think until you have personally tried something yourself you cannot assume or speculate. For the best results you have to be 100% committed to the plan for it to work.

If you would like to know more about the Revitalise programme then do not hesitate to contact Davina.


Green Veg with a difference

Green Veg with a difference


We all know the importance of green vegetables are in our diet but sometimes they can become boring especially if they are just steamed and served!

I have added some chopped Roasted Pepper and Black Olives to these.  With a splash of olive oil and red wine vinegar.

Green leafy vegetables are a rich source of minerals including iron, calcium, potassium and magnesium and vitamins including vitamins K, C, E, and many B vitamins.

They are also very low in carb and have a good fibre content.

If you would like to break habits and eat real foods then join my Revitalise Programme.

Click here for more information.




Sweetcorn Frittata




This time I simply added a tin of sweetcorn and half a chilli to four eggs and baked in my Stoneware muffin dish for 20 minutes.








Start your morning off with a Revitalise Berry and Seed Salad.

Gaining some anti-oxidants from the berries and healthy fats from the seeds, you can also add some pro-biotic by adding some natural greek yoghurt for a more filing breakfast.

Also a combination of carbohydrates, protein and healthy fats.

And according to the Daily Mail, Berries are very good for you 


This is just one of the healthy, delicious breakfasts you can have on my Revitalise programme.






One-pan summer eggs


I found this recipe on BBC Good Food




  • 1 tbsp olive oil
  • 400g courgettes (about 2 large ones), chopped into small chunks
  • 200g/7oz pack cherry tomatoes, halved
  • 1 garlic clove, crushed
  • 2 eggs
  • few basil leaves, to serve

Heat the oil in a non-stick frying pan, then add the courgettes. Fry for 5 mins, stirring every so often until they start to soften, add the tomatoes and garlic, then cook for a few mins more. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs. Cover the pan with a lid or a sheet of foil, then cook for 2-3 mins until the eggs are done to your liking. Scatter over a few basil leaves and serve with crusty bread.





This dish could be made with a choice of vegetables.  I chose courgette, cherry tomatoes, mushrooms and spinach.  You could also add sweet potato and red onion.



  • coconut oil
  • courgette
  • cherry tomatoes
  • mushrooms
  • spinach
  • 2 eggs
  • clove of garlic


Heat the coconut oil in a non-stick frying pan, then add the courgettes and mushrooms and fry until they start to soften, add the tomatoes and garlic, then cook for a few mins more, add the spinach. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs and cook to your liking.

With all the vegetables there is no need to have bread unless you really feel the need.




These are ideal as a healthy grab and go breakfast or a snack.  They can be made with a varied combination of ingredients.




These are Salmon and broccoli mini frattatis.

I mixed together 5 eggs, tinned salmon, broccolli and spring onion and sprinkled with parmesan cheese before baking them in a stoneware muffin tray for 20 minutes.