Do your shoulders, neck or back ever hurt after a day in the office? It can easily happen when we sit down for a long period of time – and many of us spend more than seven hours a day at our desk.

These aches and pains can make us more uncomfortable and less productive. *People in the UK took a massive 30 million days off work last year because of muscle and bone problems.

One solution to try is to make sure you’re stretching often at work. A few stretches a day can make a big difference to your health in the long run.

Why not try some of these exercises right now!
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1.Give your knee a hug
While sitting at your desk, hold on to your shin and pull your knee towards your chest and hold it as close to your chest as you can. Hold for 10 seconds and repeat. 

We’ve also found more stretch exercises you can try from BUPA.

Fancy trying Pilates to improve your core strength and flexibility?

If you are new to Pilates our Beginner’s Course will take you through the basics, alignment, breathing and centring. Ready to move on to the mixed ability classes to continue your practice. We keep our classes small, so that you have the highest quality teaching and to allow for individual attention.  Email me for more information and to come and try and free taster class!

*Source - BUPA

This stir-fry recipe with cauliflower rice makes the perfect quick and easy midweek meal.  Give it a try! 

Serves 4
Prep time is 10 minutes
Cooking time is 30 minutes
 
Ingredients:

• 500g of ground beef
• 1 cup of onion diced
• 1 cup peppers, dices
• 1 cup steamed broccoli, dices
• garlic cloves crushed
• eggs
• 1 cauliflower
• 1 tbsp coconut oil
• 2 tbsp Worcestershire sauce

 
Method:

1. Heat coconut oil in a large saucepan over a medium/high heat. Add the beef and cook till brown

1. Add the vegetables and sauté for about 5 minutes, then add the Worcestershire sauce.
2. In a separate pan, cook the cauliflower rice
3. Serve hot.​

Ingredients: 

• ½ Cauliflower Grated or use a blender.
• 1tbsp Grass Fed Butter
• 1/2 Cup frozen peas
• Pinch salt
• 1 Egg

Method: 

• In a non-stick frying pan add the grated cauliflower with the butter
• Stir together for 2 minutes
• Add the egg, peas and salt

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Fry the mixture until slightly golden for about 8-10 mins.  Serve with stir-fry and enjoy!  

Only a handful of ingredients produce this delicious soup - a tasty winner! Treat yourself to this hearty winter warmer - low cost & less hassle.

Serves 2
 



Ingredients:

• 1 Butternut Squash, peeled and diced
• 1 red onion, chopped
• 2 garlic cloves, crushed
• 1 red chilli, chopped
• small bunch of coriander, chopped
• 1/2 tsp of cumin seeds
• 1 1/2 pints of vegetable stock
• Coconut Oil

 
Method:

1. Fry the onion, garlic, coriander leaves and chilli in coconut oil for 30 seconds to release the flavour, add the diced butternut squash and onion for 2 minutes so they are covered in the spice mixture.
2. Cover the mixture with stock and simmer for 30 minutes. Let the soup cool and then blend in batches until smooth.
3. Season with salt and pepper to taste.  Enjoy!