Archive | February, 2011

[n-er-gise] activate; invigorate your life

Why not treat yourself to a brand new fit, energetic, happy and healthy you?!

This is where I hope to inspire you to lead an active and healthy lifestyle. My aim is to share my love of fitness and delicious, yet healthy and nutritious foods. If you are lacking in energy or just want some new ideas on how to adopt a healthier lifestyle then check out my site!

A little bit about me!

I am a media strategist but also a certified personal trainer, fitness instructor and third age instructor who specialises in providing bespoke fitness solutions for female clients. My specialities include weight loss, weight maintainance, post natal, nutritional guidance, sports conditioning, strength training, flexibility prescription, core training and goal setting.

I am British but am currently living in Sydney with my husband and golden retriever.

 

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Easy High Protein Muffins

I was given this recipe by a dietitian in the UK and I have to say they are REALLY tasty! It is actually very hard to believe how healthy they really are and they literally take a couple of minutes to prepare and 15 mins to cook. They are very high in protein because the recipe uses almonds rather than flour. This helps to keep the blood sugar levels in check and keeps you feeling fuller for longer!

 

 

 

180 g Ground Almonds

 

 

 

2 teaspoons baking powder

 

 

 

1 tablespoon Vanilla essence

 

 

 

handful of raspberries

 

 

 

1-2 tablespoons Canola oil

 

 

 

4 eggs

 

 

 

80 mls water

 

 

 

60 g xylitol (sugar replacement available in health food shops)

 

 

 

Whisk the ingredients together and then put in a greased 12-muffin tin and bake for around 15 mins at 180 celsius.

 

 

 

Let me know how you get on!

Work out those Knots with a Free Massage

If you fancy a  free and very affective deep tissue massage then grab yourself a tennis ball do it yourself? Ok, I know it might sound crazy and I too was sceptical at first but honestly, it really works! You really can get into all those tight spots on your back, chest and glutes by using a tennis ball.

The process is called “Self Myofascial Release’ and it has been recognised to have a wide range of different benefits including curing chronic and injuries and pain and improving posture.

Back (particularly good for lower and middle back)

  • Stand with your back against a wall with the ball between you and the wall. Then move your body around over ball and find those tight spots. When you get to one hold for 30 seconds and or until the pain subsides a  bit and then release

Chest (great for helping to relieve shoulder tension which is often caused by a tight chest and weak upper back)

  • Stand facing  the wall with the ball between you and the wall. As with the back move your body over the ball until you find a tight spot.

Glutes (particularly good for runners!)

  • Sit on the floor and place the tennis ball underneath the right hand side of your glute muscle (butt). Place the right ankle over your left knee (the same leg that the ball is underneath) to open out the glute muscle and then slowly roll over the tennis ball making sure you go all the way out to the sides. Put as much weight on it as possible. If you find a tight spot hold the ball there for 30 seconds or as long as you can bare! You will know you are doing it right if it feels rather uncomfortable!

For a more extensive, full body experience you can also purchase a foam roller that has been specifically designed for this purpose.  See www.fitbar.com for  more information.

Client Testimonials

“I happened to come across Tessa Fanshawe while she was training someone at the Botanical Gardens and immediately felt that having a personal trainer was exactly what I needed in order to lose the weight I had put on during my two pregnancies. I took her number and soon we met to work out a convenient schedule, my goals and a personal health assessment in order to begin training. As it turned out, it was the best decision I could have made in my attempt to get back into shape. As an ex-ballet dancer and teacher, I was desperate to lose the weight so I could start training again. Following Tessa’s initial assessment of my state of health, she developed an eating and exercise program that I still follow and have adopted as a way of life. Tessa was not only fully committed to my training, by devising programs every week, advising me on nutritional and health issues, but she was also extremely friendly, open and supportive throughout the process. She went out of her way to do things like meeting me at a supermarket to advise me on the different types of healthy foods and accompanying me to buy proper running shoes for my training. She would even text me with motivating messages relating to how the workout for that day had been or messages congratulating me on weight loss achieved. She showed such a high level of commitment to my training and proof of her passion for her work.

The results have been incredible. Since January that I started training with Tessa I have lost 24.2 pounds and my body fat index has gone from 31% to 22.4%! More importantly I was able to achieve my goal of losing all the weight from the pregnancies in a healthy and permanent manner. I feel more toned, energetic and fitter than I have ever before”

Mariana (Singapore)

“Thank you Tessa for the fantastic year of training! I am so happy with the results; I have lost 10 kg, I have renewed our weekly menu at home, changed to the better eating habits and I have learned to enjoy weight lifting! All your ideas have worked! I could not have done this without you!”

Niina (Singapore)

“I started training with Tessa as I wanted to get in shape after having our 3rd child. I saw great results very quickly. Tessa not only trained me but also gave me lots of advice on eating sensibly to help lose the weight too. I have had personal trainers in the past but saw results I haven’t had before, through Tessa. For the first time I noticed that I was much more toned and my strength has improved dramatically.
Tessa is always encouraging & also really lovely & fun to chat too while you’re doing it!”

Alex (Singapore)

“This is to say that Tessa has been my Personal Trainer at the Body Temple in Singapore from June 2010 to September 2011 and I would not hesitate to recommend her to prospective clients.
Tessa’s sessions are always very well planned and personalised to individual needs setting realistic and challenging targets. In addition, she has such a lovely and encouraging manner that you truly endeavour to do your best but don’t feel discouraged when you can’t quite manage it the first time!
Apart from sessions in the gym, Tessa has been a tremendous support in my fitness and nutritional habits outside the gym advising me on a home exercise programme with the equipment I have available, as well as programmes to follow when travelling. She has also given excellent and sensible advice on food plans and is always happy to research if she is not sure of the answer to a query.
I will really miss Tessa – going to the gym will never be quite the same for me – but I wish her all the best for her new endeavours in Australia”

Fiona (Singapore)

“I have been training with Tessa Fanshawe for over a year and a half, and I can’t recommend her more highly. When I started I was very unfit, having done very little exercise due to an ongoing foot injury. During my time with her my feet have improved dramatically, and I have been able to make great strides with my fitness. I have also learnt so much and have developed good training habits including stretching and rolling; building core strength and preventing injuries. She is also excellent with quick and easy diet and health tips.

Tessa is the ultimate professional. She is highly motivational and always encouraging, but equally warm and genuinely interested in each individual. As a result she structures a programme around you and continues to come up with new and clever ways to stretch you. Over all this time, I am always learning new things. I am going to miss our weekly sessions but I wish her great success in Australia”

Jax (Singapore)

I have been training with Tessa for over a year and the experience has been only positive. I originally contacted Tessa as I wanted to lose a couple of kilos, however I got that and so much more!!
Tessa helped me obtain my weight loss goal not only through training but also be providing nutritional information and guidance on my diet. What I particularly enjoyed about training with Tessa is that she managed to combine a nice balance of motivation, support while making the training sessions fun. She also kept the sessions interesting by regularly changing the exercises and gradually introducing new exercises as my fitness and strength improved.
I would highly recommend Tessa if you have a fitness or weight goal to achieve and need a supportive, motivating fitness coach who is 100% committed to your success. Having fun is just an additional benefit!

Finuala (Singapore)

I started training with Tessa three months after giving birth to twins. I hadn’t exercised while pregnant and really needed to regain strength, particularly as my twins were getting heavier by the day! I was recommended Tessa because of her expertise in post-pregnancy training. She put together an excellent programme for me which took into account my body’s needs and limitations. Tessa was always subtly increasing the weights and introducing new exercises, I began to notice improvements in my fitness and strength levels immediately. It was a joy working out with Tessa as she is such good company.

I trained with Tessa for 10 months, I feel much stronger and fitter than I was pre-pregnancy!

Holly (Singapore)

Tessa was my personal trainer for over one year during which time I got to know her well during out training sessions.

Tessa is a quiet, happy person who has motivated me to loose weight and get fit during out time together. I have appreciated; especially now that she has left Singapore that she was truly a fantastic trainer who is not only consistent and punctual but compassionate to my needs. She always seemed to know just how much to push me!

I is with pleasure that I recommend anyone to Tessa who is looking for a personal trainer who will be professional yet caring at the same time.

Adele (Singapore)

 


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