Archive for the ‘healthy lifestyle’ Category



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 to book your place.


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!