Meatballs Recipe


This is definately one of my favourite treat meals – I am a Primal Pattern Carb Type primarily so have to limit red meats if I want to stay healthy but every now and again I can treat myself.

This recipe is suitable for those on a Primal Pattern Diet – Mixed Type or Protein Type.  Just play with the vegetables and proportions you use.

Ingredients – For 4/5 People

Start to finish – roughly 45 minutes


Please note that all ingredients are rough scales and you should play around depending on your balance.


500g Minced Beef (Ideally Organic, grass fed)

1 Large onion, or to taste

6 Spring Onions, also to taste

200g Mushrooms

400g Tomatoes, I like plum if I can get them or on the vine for taste

1 Tbsp Tomato Puree (ideally organic without anything added)

Oregano to taste, or Basil

4 Cloves of Garlic… or more

Red Chilli, optional to taste.  I usually use 3 to 5 medium/large.

1 Tbsp Coconut oil

The Vegetables of your choice, I selected Broccoli and Leeks

If you don’t want to use tomato puree then double the tomatoes – it just takes a little longer to sweat them down… usually it takes an extra 20 minutes but it does vary depending on how watery you would like the sauce.

I will also add some rice or something healthy with a little extra starch for myself as i am a carb type primarily.

The Method

  1. Roughly chop the tomatoes and place them in a large saucepan with enough water to cover the bottom of the pan.  I generally use quite a high heat to start to get the water simmering before reducing it to a medium heat.  Keep stirring the tomatoes to make sure that none catch on the bottom and just to see how well they are doing.
  2. Whilst you wait for the tomatoes finely chop the onion and mushrooms (and chilli if you are using).
  3. Melt the coconut oil into a frying pan large enough to make the meatballs.  Lightly fry the onion, mushroom and chilli.
  4. Place the garlic and oregano that you are using into the tomato mixture and add the puree if you are using it.  If you really like it hot you can also add more chilli and chilli powder to the sauce not just in the balls.
  5. Place it in a bowl with the mince and hand mix together.  There may well be extra onions etc but just add them to the tomatoes which should be starting to look rather good by now!  Depending on your mince you may need to add some egg to bind it all together.
  6. Decide how many people you are cooking for and then devide the mince mixture into roughly even sized balls so that there are enough for everyone.
  7. Return the pan that you used for the onion mixture to a medium heat and check that there is a little oil left in the pan to seal the balls…  If you don’t want to end up with just a bunch of mince in tomatoe sauce make sure that you seal the balls well – believe me it’s not quite the same LOL.
  8. Whilst the balls are sealing add enough water to the sweated down tomato sauce to house all the meatballs.  Then add the meatballs to the tomatoes and make sure that it is simmering nicely.
  9. The meatballs are going to take about 20 minutes to cook depending on how big they are so now is the time to start cooking your vegetables.
  10. After 15-20 minutes test one of the larger meatballs to see if they are cooked through.
  11. Once everything is perfect, plate up and enjoy!

How do you choose a trainer…

foto-Personal-trainer1If you don’t know the person(s) you are considering as a Personal Trainer how do you decide if they are right for you?

It’s a big decision to make when you are looking for a Personal Trainer and there are many factors that can, and should sway your choices.

When you are looking for a trainer do you go for someone who…

  • you get on with
  • looks the part
  • the cheapest / most expensive
  • has loads of pieces of paper
  • has been around for years
  • someone that has struggled with the same issues (blessings) you face…

In my experience finding someone you get on with on a personal level is a great place to start – what good is the best trainer in the world if you don’t look forward to your sessions because you simply don’t like/get on with them?

Obviously this isn’t all you need to consider.  You need someone that knows their stuff and is able to deliver results too.  This is where the way the person talks about what they do will steer you well.  The best trainers are passionate about what they do – you want someone that that does the job because they love it!  I generally spend at least as long behind the scenes as I do face to face with a client (usually more) making sure that everything is on track and that the workouts written are moving you to the right results.  This doesn’t count the time on general research, training courses and workshops that all take time and money.  You don’t spend that time unless you really love what you do…. Some trainers try and simply fill their calendar with as many clients as possible and give out standard programs to reduce the amount of work that they have to do whilst maximising profits!  This isn’t the type of trainer you want… you deserve better!

You should always be careful of anyone that promises results which sound too good to be true… they probably are.  Unfortunately we all have to work for the results we want no matter how much we’d love to take a magic pill.

Do you get someone that looks the part?  Not necessarily.  Some Personal Trainers don’t have to work hard to achieve their look.  They don’t know what it is like to have to train hard to loose weight or have to go through rehab work.  I’ve had to work bloody hard for my achievements and know just how important it is to have someone to

  • understand how hard it is to keep going
  • ask stupid questions to and not feel stupid about it
  • someone to understand that point when you wonder if it’s all worth it and if you are actually getting anywhere
  • know that someone cares if you succeed
  • someone that is able to steer you back on track if you need it.

You can achieve just about anything you put your mind to so dream big and don’t let anyone stop you! – that includes yourself.

Someone with a thousand pieces of paper and charges through the nose simply because of these pieces of paper isn’t necessarily going to give you better results… some times they will but don’t rely simply on the pieces of paper they have.  We have all done exams etc and got the piece of paper but never used it and thus forgotten almost all of it… How much of your school subjects do you remember everything from?  You did all the work and got pieces of paper for your GCSE’s and or A’ Levels but do you know it?… I’m not in anyway saying that fitness qualifications or those possessing them are useless – I wouldn’t continue to do courses myself if I believed that!  What I am trying to convey is that we don’t remember everything that we learn, we remember the information that we use and need… I couldn’t tell you the first thing I learnt at school about geography or history despite getting good grades because I just don’t use it but ask me about anything fitness and rehabilitation wise and that’s another story.  I love training and helping others to get the best out of their training.  I never stop learning and pushing my clients and my own limits.

So who am I and why should you consider me as a trainer?

I’m not what you would call the stereotype of what a Personal Trainer looks like… I have had more struggles than many and am actually in this job due to my own struggles and a determination to get the results I both wanted and deserved.  I saw from a first hand experience that there was something lacking in the industry when it came to bodies as complex as mine.  I have been working on some of my issues for over 15 years and have learnt so much both about my body and about myself.  I have medical conditions that try and hold me back and I have had injuries that have taken me back a step or two but none of this has stopped me in the long run – I overcome my challenges and push towards my goals.

This doesn’t mean I only train people with ‘problems’ though.  I just really know how hard it is to come back from that place when nothing is working so try and keep all my clients from having to deal with any unnecessary complications.

susan (2) Susan (3) susan







I have been much larger than I am now (the pictures above are the ‘worst’ pictures I have of myself although not at my worst) and I have also been smaller albeit not as healthy as I am now.  I was much lighter but was unable to eat much due to the state of my digestion and couldn’t sleep…. loads of stuff.

I have three conditions that make weight loss difficult and I really do have to work hard to achieve anything.  My working hard doesn’t necessarily mean training harder though.  Exercise is a stress to the body so; as much as we may hate it, sometimes we need to learn to chill a little – maybe go for a walk instead of the 4 hour block of training you had planned.  I have a thyroid issue that I manage through diet.  I have PCOS which I manage through diet and exercise.  I also have Lipoedemia which means that my legs are larger than I’d like and very painful, and my arms in the last few years but do I let this stop me?  Hell no!














I know that whilst my attempts to reduce symptoms are never going to give me the body of an airbrushed model I’m more than happy with that!  My body may always be a bit rough around the edges but that doesn’t mean that all the hard work and lifestyle changes aren’t worth it.

Weight loss isn’t my only accomplishment though (and rarely my focus as pain was my motivator more than anything else).  I was about 18 when it was first discovered that my left hip was pretty twisted and putting strain on my whole body causing many of the symptoms I was experiencing.  (If you look at the pictures above you can even see some evidence of the rotated and twisted hip).  After seeing a Physio it was deemed likely that I was born with the issue as nothing in my history could explain it.  I obviously grew up adapting to the problem so nothing was really noticed as my body worked… to a point when I starting pushing it in the gym.  This extra pressure finally highlighted that something was limiting me.  After starting to get the issue addressed not everything got better straight away – I had to adjust and build/relax muscles that weren’t able to work properly before – it was a loooong journey.  I learnt so much about how the body works through the rehab I did for my hip among other issues.  I was lucky to have a couple of great people help me on my journey through it and they learnt a lot on the way too I’m sure.

I ended up with a Prolapsed disc mostly because of the hip and boy did this teach me a lot about using your body correctly and not rushing back into training!  I continued for a while to do kickboxing with the prolapsed disc and weight trained and… I was silly and in the ended up taking 18 months off training when I could of taken far less if I had just been sensible!!!!  I always had pretty spot of technique and wasn’t too stupid with pushing my limits but when you prolapse your disc you basically have to relearn a lot of stuff that you took for granted!  Before the back issue I had great balance and did loads of stuff on the swiss ball… after I couldn’t even sit on one with both feet on the floor without falling to one side.  I remember at least one of my two PT’s at the time finding this hilarious – in a good way along with me as the harder I tried to sit there the more my face contorted in sheer effort with much the same result each time.  How could I not sit on a ball that I could stand on!  Needless to say I got through this and other blips to become what I am today.

My story is much longer than this but that’s for a another day.

If you think I might be a good fit for you get in touch now and book a FREE consultation.


Why use infrared saunas? by Dr. Frank Lipman, physician and author specializing in the field of integrative medicine (extract)

Saunas. They’re relaxing, rejuvenating and can even feel a little indulgent. But did you know a regular sauna routine is also a very pleasurable way to enhance health? As you’re probably aware, I’m a big believer in engaging in as many good-for-you activities as possible, and saunas, particularly infrared saunas, are high on the good-for-you-to do list. Why infrared? Because its radiant heat is known to penetrate the skin more deeply than traditional saunas, better aiding in a number of restorative body processes. Here are just a few ways infrared saunas can benefit your body — and why I encourage many of my patients to make them part of their health-supporting routines:
1. You’ll flush out toxins
Saunas, infrared or otherwise, make you sweat. Sweating helps flush out toxins from the body and in so doing reduces its toxic load. With infrared saunas, the sweating is deeper and more profuse, enabling your body to excrete a higher percentage of toxins than with a conventional sauna. Infrared saunas are also a great alternative for those who don’t like high temperatures or need to avoid them for medical reasons. The gentler heat of infrared saunas runs roughly 20 – 60 degrees lower, making them easier to tolerate. But no matter which type you choose, remember to get the OK from your doctor first before diving into a regular sauna routine.
2. Blood pressure will lower and muscles will unwind, without a pharmaceutical assist
You don’t have to sit in an infrared sauna for hours on end to reap the benefits. For most people, all that’s needed are a few 15 – 20 minute sessions a week. During your sauna, as you sweat, you’ll be stimulating better blood flow and circulation throughout your body. That increased circulation will help lower blood pressure, and make you feel good all over, relaxing tight muscles and easing minor aches and pains to boot. If you’re troubled by muscle or joint pain, or more chronic conditions like arthritis, infrared heat from the sauna can provide drug-free pain relief, reducing stiffness and inflammation.
3. Cut a cold or flu off at the pass
Feeling like you’re on the verge of getting sick? Then head to the nearest infrared sauna as early as possible. Why? Because the infrared’s radiant heat will stimulate circulation, rev up the production of white blood cells and rally your immune system’s response to invaders. All that action will make your body a much less hospitable environment for germs to grow – and a great place for them to die. Even if you’re not on the verge of coming down with something, remember that infrared saunas, and the increased circulation that comes with regular use, are also great for speeding muscle recovery too.
4. Look younger, no “beauty” creams required
Infrared saunas offer a wonderful bonus for the skin: they help improve skin tone and reduce signs of aging by stimulating better circulation, blood flow and increased collagen production – all of which improve the look of your skin. The increased circulation, elimination of toxins and flushing out of cellular debris enhance overall skin health, giving it a more radiant appearance, without a trip to Sephora!
5. Drop a little weight effortlessly
The plentiful sweating you’ll do during a sauna session will register immediately on the scale as weight loss. However, most of the weight loss will be “water weight” which will return when you rehydrate. However, there is evidence that infrared saunas, because of their ability to penetrate the skin more deeply, increase metabolic rate and can help the body burn off  anywhere from 200 – 600 calories in a half hour session. Keep in mind though, while a regular infrared sauna routine won’t melt off a spare tire, it can support a sensible diet and exercise plan by giving your metabolism a little extra boost while you literally sit and relax. And remember, hydration is essential if you’re using infrared (or conventional) saunas, so never skimp on liquids just for the sake of seeing lower numbers on the scale. Drink up before, during and after — no exceptions!

Healing with Infrared Heat Marcia Knowlton of Westlake Village, California, shares her story

Imagine dental cleanings without bleeding, no more pain with exercise and energy to spare. As a 64-year-old with Fibromyalgia Syndrome (FMS), I hadn’t experienced dental visits without blood loss for more than 15 years.
After using a Clearlight Sauna twice weekly for two months, I had my usual three-month cleaning. My dental hygienist was astounded at my blood-free mouth, the reduction in tartar, and how “scary” gum pockets of 4.5 and 6 were now 2 and 3. I recognized the significance of these improvements: the chronic inflammation I had experienced for years was clearing up. My use of the infrared sauna was the only explanation: and my holistic dentist, who had shown me an article on inflammation* and it’s role in disease, was so impressed, he immediately ordered a sauna for his home which he now uses daily.
I continue using the far infrared sauna and am pain-free after exercising, and I have energy left for other activities each day. This is not the norm for someone with years of FMS, Chronic Fatigue and frequent colds and flu. That’s another wonderful benefit of this sauna: I haven’t been sick with a cold, sinus infection, earache or flu since my first infrared sauna session three years ago! Apparently, use of the sauna eliminated the long-running bacterial infection of gum disease and freed up my immune system to combat everyday illnesses, perhaps more. Another bonus: my husband is very happy to have a healthier, sexier wife. ✦
* 2/23/04 Time Magazine article, “The Fires Within” reports scientists found a surprising link between inflammation and heart attacks, cancer, Alzheimer’s and other diseases.
“We need to take infrared saunas to detoxify the ungodly amount of chemicals and toxins that we are constantly exposed to.” — Dr. Brian Clement, Director, Hippocrates Health Institute
“One of the reasons far infrared has beneficial results in a variety of illnesses is the ability of far infrared waves to remove toxins, which are often at the core of many health problems.”
— Toshiko Yamazaki, MD, The Science of Far Infrared Therapies

Some Like It Hot: A Case Study with Infrared Saunas and Asthma, Allergies and Heavy Metal Exposure by Dr. Raleigh Duncan, Fou…

Infrared Saunas are becoming an integral part of every good health regimen. The link between toxicity, inflammation, autoimmune disease and overall health needs to be objectively measured and reported. The following case study shows the outcome of one person’s regular infrared sauna usage and describes how the body can respond when the toxic burden is significantly lowered.
Clinical Features
Hannah K. presented as a typical 16-year-old female, who attended her local high school and was very active in various athletic programs. Hannah was first exposed to heavy metals in utero. She was adopted as an infant and her birth mother had taken drugs prior to her pregnancy. (Drugs are usually cut with fillers containing chemicals and heavy metals.) Throughout her childhood, Hannah suffered greatly from asthma, eczema, hives and multiple allergies. To help these conditions, Hannah became dependent on the asthma controller, Singular, as well as strong steroid inhalants including Qvar and Prednisone. She had terrible flare-ups of eczema and hives causing extreme discomfort and itching.
Intervention and Outcome
Hannah went to a naturopath who conducted a hair analysis, revealing high levels of aluminum, barium, cadmium, lead, mercury, nickel, silver, tin, titanium, uranium and other metals. Hannah’s family wanted a natural approach to help lower these high levels of heavy metals. Thinking chelation treatments would be too hard on Hannah’s kidneys, the naturopath recommended Hannah begin taking far infrared saunas regularly in order to start a gentle, yet effective detoxification program. Hannah went to Oasis Wellness Center in Westlake Village, California, and started using a Clearlight far infrared sauna three times a week for 30 – 40 minute sessions. Hannah was very enthusiastic as she began to feel and see results almost immediately. At first, in the sauna, Hannah’s sweat was milky looking, but within a few weeks her sweat cleared and her eczema improved noticeably. After six months, Hannah’s asthma symptoms decreased tremendously and her eczema and hives completely cleared up with no recurrences to date. Her allergies also lessened dramatically. After 15 months, the naturopath conducted another hair analysis. Comparing the results to the first test, he said, “It doesn’t even look like it’s from the same person!” The follow-up test showed 13 of the 14 heavy metals tested were at levels substantially lower than what is considered normal. Most were below the 20th percentile level, whereas in the first test a majority of the heavy metals were above the 80th percentile. For instance, Hannah had extremely high levels of Cadmium on her initial test, measuring 0.22. Her follow up test showed a 94% reduction to 0.014. (High Cadmium levels have been linked to breast cancer and pancreatic cancer.) Nine months later, Hannah’s health continues to improve. She’s off all the strong medications and only uses a rescue inhaler to control occasional exercise-induced asthma. Spring and fall are always the worst for her allergies and asthma and she reports this year has been “the best ever!” Her mother shares, “Hannah continues using the sauna and she feels like a new person. She’s never performed better on the basketball court. She moves with speed and agility without losing her breath and needing to rest. We couldn’t be more blessed with her recovery; it’s truly an answer to our prayers.” Hannah’s entire family is now thriving with regular use of the Clearlight infrared sauna they purchased for their home. Hannah’s mother enthusiastically describes their sauna as “our new health care plan!”
This is a common infrared sauna experience similar to many that have been reported and studied over the past thirty years. Toxicity can be a direct pathway to disease and when the body is overloaded, it cannot function correctly. Health cannot be regained or maintained until the body’s toxicity is addressed. The far infrared sauna is a remarkable health tool that works with the body to eliminate toxins. In other studies and case histories, the infrared sauna has also been shown to remove pain and strengthen the immune system.

Turn Up the Heat, Relieve the Stress Dr. Ginger and Dr. Regina Young share the benefits of low-EMF, far infrared saunas

You may not be a soldier in combat, but today we are all “warriors” in our own lives dealing with the stressors in our daily routine of bills, money, jobs, kids, pets and marriage. Additionally, the overload of technology—cell phones, computers, tablets, TVs and video games have contributed to our daily stress load and to modern disease.
A Classic Example
Dr. Regina Young of St. Louis, Missouri, contracted Epstein-Barr virus from a work-mandated vaccine that led to severe exhaustion, chronic fatigue and panic disorder. She explains it this way, “The symptoms would subside until I was under a lot of stress, and then the virus would get reactivated. It led to systemic yeast, which affected my thyroid, which led to Hashimoto’s Thyroiditis. I was so ill I became disabled and couldn’t work anymore. Earlier this year, I purchased a Clearlight Infrared Sauna and I love it! I feel so much better from using the sauna that I am now planning to return to work in the months ahead. I no longer feel that hopeless exhaustion. The sauna has given me hope because I’m getting real results.”
Dr. Young and so many others who suffer from a wide range of health issues, have found the sauna’s deep, penetrating, soothing, infrared heat to be very balancing for their nervous systems, promoting the “Rest and Relaxation” state that is required for true healing and recovery. An Infrared Sauna Study Exposure to thermal therapy has been known to produce profound, stressbusting physiological effects. A Czechoslovakian study reported by Kaiser Permanente showed taking a sauna for 30 minutes doubled the blood’s beta-endorphin levels, reducing pain and producing a sense of euphoria, well-being and that “sauna-bather’s high.” The infrared sauna heat has a great effect in pacifying the “Fight or Flight” and stimulating the “Rest and Digest” by lowering blood pressure, relaxing the muscles and detoxing the body; yes with heat, but with a comfortable, breathable, therapeutic heat that allows a calm, unwinding  elaxation to occur. Changes in the brain have also been noted in heat therapy, which has been found to diminish harmful stress hormones and increase the powerful relaxation hormone, serotonin. In addition, studies of brain waves have noted a deeper, more serene sleep. Empowering You Every year, millions of us spend small fortunes on treatments, products and doctor visits to help alleviate stressrelated symptoms. At the same time, we scrimp and save to afford all-too-brief vacations during which we will hopefully enjoy a few fleeting moments sharing a pool, beach or hot tub with travelers every bit as anxious as we are to escape the strains of our everyday lives. Some of us, like Dr. Young, have discovered a better, more permanent daily solution to our stresses and aches and pains that also satisfies our periodic need to simply get away from it all and stimulate our parasympathetic nervous system. That solution: our very own low-EMF, far infrared sauna. The best is that I can use my sauna in the privacy of my own home. I don’t have to go anywhere or depend on anyone, I just turn it on, warm it up, and say, “Let the healing begin!”
— Dr. Regina Young
All these chronic stressors have turned our nervous system completely upside down. Where we should have the parasympathetic nervous system (the “Rest and Digest” side of the equation) operating most of the time, we now have the sympathetic nervous system, often called “Fight or Flight,” operating throughout most of our day. For many, chronic stress and anxiety have become an accepted way of life, so much so that many modern-day diseases and syndromes such as heart disease, chronic fatigue, fibromyalgia, adrenal fatigue, depression and even cancer find their roots in this constant sympathetic (Fight or Flight) stressed-out mode—not at all what Nature intended.”
— Dr. Ginger, Mind-Body and Nutrition Expert

10 Reasons Why I Am Addicted To My Sauna by Ben Greenfield

I have a confession to make: I’m an addict.
Every morning I wander to my basement gym, flip the power on my sauna, step inside, and
sweat hard for thirty minutes. Knowing I can venture downstairs and enter a chamber that
gives my body a myriad of benefits simply makes a sauna a daily must.
There are many reasons I sauna and you should too –
10 scientifically proven reasons, in fact. In no particular order of importance, they are:
1. Heart Health and Longevity
JAMA Internal Medicine shows that regularly spending time in a sauna may help keep the heart healthy and extend life. Researchers from Finland tracked 2,300 men for an average of 20 years. They found that the more sessions per week men spent in the sauna, the lower their risk of sudden cardiac death and fatal coronary heart disease. The sauna also extended the life of participants with other illnesses, including cancer.
2. Detoxification of Chemicals and Heavy Metals
The skin is a major detox organ, and sweating through skin is a critical human detox function, yet most people don’t sweat enough. Because of this, we miss out on a major source of toxin elimination: the skin. To combat these effects, an infrared sauna helps to purify the body from the inside out, eliminating compounds such as PCBs, metals and toxins that are stored in fat cells, which can undergo lipolysis and release toxins upon exposure to heat.
3. Athletic Recovery for Pros and Weekend Warriors
Growth hormone is crucial for repair and recovery of muscles, and research has shown that two 20-minute sauna sessions elevated growth hormone levels two-fold over baseline. Two 15-minute sauna sessions at an even warmer temperature resulted in a five-fold increase in growth hormone. And two one-hour sauna sessions for 7 days has been shown to increase growth hormone 16-fold! For an additional recovery benefit, sauna also increases blood flow to the skeletal muscles, which helps to keep them fueled with glucose, amino acids, fatty acids, and oxygen, while removing by-products of metabolic processes such as lactic acid and calcium ions.
4. Arthritic and Muscular Pain Relief
In The Annals of Clinical Research Volume 20, research results show the benefits of sauna for relief of pain and increased mobility. Pain relief induced by a sauna was attributed to an increase in the release of anti-inflammatory compounds, as well as an increase in positive stress on the body, causing it to release natural pain-killing endorphins. More than 50% of participants reported relief of pain and an increase in mobility.
5. Muscle Gain and Fat Loss
Sauna can promote muscle growth and fat loss by improving insulin sensitivity and decreasing muscle protein catabolism. Intermittent hyperthermia has been shown to reduce insulin resistance in obese mice, and in this case insulin resistant diabetic mice were subjected to 30 minutes of heat treatment, three times a week for twelve weeks. The results were a 31%
decrease in insulin levels and a reduction in blood glucose levels, both of which can contribute to an increase in muscle growth and an increase in weight control and fat loss.
It has also been shown that a 30-minute intermittent hyperthermic treatment can cause a significant expression of something called ‘heat shock proteins’ in muscle, which is correlated with 30% more muscle regrowth after a week of immobilization. In other words, if you don’t exercise but you sauna instead, you can still maintain muscle!
6. Immune System Boost
The Journal of Human Kinetics investigated the effect of sauna on the immune system, specifically white blood cell profile, cortisol levels and selected physiological indices in athletes and non-athletes. After the sauna session, an increased number of white blood cells, lymphocyte, neutrophil and basophil counts was reported in the white blood cell profile, showing that sauna use stimulates the immune system. German medical research shows that saunas are able to
significantly reduce the incidences of colds and influenza.
7. Skin Rejuvenation
When your body produces sweat via the deep sweating you experience in an infrared sauna, the rate at which dead skin cells are replaced can be increased. At the same time, heavy sweating helps to remove bacteria out of the epidermal layer of the skin and the sweat ducts. This pore cleansing also causes increased capillary circulation, which can give the skin a softer-looking, younger appearance. When you sweat, the movement of fluid to the skin delivers mineral-rich nutrients and also helps to fill spaces around the cells, increasing firmness and reducing the appearance of wrinkles. So by continually flushing waste through skin cells via the use of hyperthermia, you increase skin health, tone and color, and cleanse the pores.
8. Relaxation and Better Sleep
Researchers have found that a sauna can help provide a deeper, more relaxed sleep, relief of chronic tension, and relief of chronic fatigue issues, most likely due to a release of endorphins from the sauna. As endorphins are released into your body, they create a soothing, tranquilizing effect that not only helps to minimize chronic arthritic pain and other muscle soreness, but can also help with relaxation and sleep.
9. Increased Cardiovascular Performance
Research has shown 30 minutes of sauna treatment after exercise can cause an increase in oxygen consumption and red blood cell production. In temperatures of an infrared sauna, your skin heats up and core body temperature rises. Then, in response to these increased heat levels, the blood vessels near your skin dilate and cause an increase in cardiac output. So with regular sauna use, you are training your heart muscles and improving your cardiac output.
10. Increased Stress Resilience
Multiple research studies have shown that hyperthermia via the use of a sauna can prevent protein degradation and muscle loss by triggering the production of heat shock proteins. Heat shock proteins are then used by your cells to counteract potentially harmful stimulus, including environmental stress from pollutants, toxins, heat, cold, exercise stress and more.
So, can you blame me? I’m addicted to my sauna and knowing these 10 benefits, I feel very good about myself when I walk out of my daily sauna session. If you’re up for the challenge, I’d recommend that for the next thirty days you try the Finnish practice of visiting a sauna four to five times a week for twenty to thirty minutes.

Healing with Heat by Dr. Raleigh Duncan, Founder of Clearlight Saunas

It is fitting that Hippocrates Health Institute uses infrared saunas as a critical part of their healing regimen, for the ancient Greek physician, Hippocrates (commonly referred to as the father of Western medicine) is credited with saying: “Give me a fever and I can cure any disease.” Infrared saunas are a crucial element in any strategy for regaining and maintaining health.
I purchased my first infrared sauna many years  ago while a student at Chiropractic College. I was so fascinated with how it worked: penetrating healing heat, effective detox and immune boost — all in a comfortable, affordable package. Soon I was also putting my patients and friends in the infrared sauna and many were getting dramatic results and relief from everything from psoriasis and arthritis to fibromyalgia. I became so intrigued with what I felt and saw that I have spent the last sixteen years of my life studying and refining it’s healing properties to help people to live toxin free and enjoy healthier lives. You may wonder how does infrared accomplish all these things? The easiest explanation is far infrared saunas produce the same general wavelength of the infrared spectrum given off by the human body. We see it as our own energy. In practical terms it works with the body rather than against it, amplifying and strengthening the body’s own innate energy and immune system. Infrared boosts the body’s healing response We all know that stress causes disease, but what can we do about it? Meditation, enjoying nature, exercise — these are a few of the solutions that come to mind. In addition, spending time each day in an infrared sauna easily allows you to spend more time in the parasympathetic state (rest, digest, heal) and less time in the sympathetic state (fight, flight, constrict). Eventually the set point of the autonomic nervous system can be returned to a normal, healthy position and adrenal function can finally get a break. When the sympathetic system is dominant, adrenaline is secreted, heart rate and blood pressure increase and blood vessels constrict. As we sit in the infrared sauna, the blood vessels open, muscles relax, pain starts to subside and the body starts to actively heal rather than thinking it is being threatened. This is such an important concept that is often misunderstood and overlooked.  Our modern life with all its demands, technology and sensory input keeps us in a constant state of “fight or flight.” We were never designed to stay in this mode all the time, but rather only for shorter periods to help us get out of bad situations. Chronic “fight or flight” can keep us perpetually sick, while we wonder why we aren’t getting any better.  What to watch for Infrared saunas have been around for over thirty years and have gone through many changes, mostly in the evolution of the heating systems, wavelengths and elimination of electromagnetic frequency (EMF). Always be certain to check and have EMF readings verified before getting in any infrared sauna. To assure the best possible health experience for every guest, Hippocrates Health Institute has recently upgraded all their saunas, installing Clearlight Saunas’ exclusive highperformance combination carbon ceramic heaters with NO EMF exposure. Dr. George Yu, urological surgeon and sex hormone endocrinologist with special expertise on fat toxic accumulation in the body said the following: “Sweating using infrared saunas is an efficient way of pulling toxins from the blood stream to the skin for elimination. Modern heating systems are efficient, but you must make sure that the EMF, electrical magnetic field, is kept to a minimum. This is why I only recommend Clearlight Infrared Saunas.”
How should I use the infrared sauna?
In one of his talks, Dr. Brian Clement, Director of Hippocrates Health Institute, said the following based on his personal and clinical experience:
“I don’t go a day without a sauna. I don’t lecture anywhere if there isn’t a sauna available. I sauna seven days a week. Infrared is amazing. When you talk about chelating, guess what? Chelation is not the best way to get heavy metals out of your body; infrared saunas are. You take saunas with chlorella and you’ll get heavy metals and chemicals out. What you pay for chelation, you can buy an infrared sauna. I cannot say enough about it.”
Will this work for me?
Healing is not like curing; it’s so individual and depends on a host of variables. I’ll let one person’s experience with infrared point to what has been found by countless individuals using this breakthrough technology:
“I was in a mid-Lyme relapse for several years. I went for a trial session of a far-infrared sauna in a wheelchair, with a caretaker, greenish-grey and bloated with one foot in the grave! After three sessions I was out of the wheelchair …and after three months, I was able to get off the antibiotics, live independently and have a quality to my life again! I will be using this far infrared sauna for the rest of my life! As a national Lyme-literate Life Coach, Speaker, Journalist and Survivor, I feel the Clearlight “No-EMF” far infrared sauna should be a given in the home of every Lyme Disease patient as it provides the necessary, non-invasive internal detoxification which is a missing link in most Lyme Disease programs. And, best of all, it’s compatible with any doctor or practitioner’s protocols, as well as safe for all ages and family members at any stage of wellness.” — Annie Gabriel, CHt, Lyme Disease Angels ✦

Infrared Sauna and fat loss

Binghamton University study exposing people to 45 minutes per day in a Clearlight
Infrared Sauna to measure the effects on body temperature, physiologic measures
and long-term body weight changes.
–Kenneth McLeod, professor of bioengineering at Binghamton University
Phase One (16 week study):
Participants were exposed 3 times per week for a 45 minute infrared sauna at 110
degrees for 16 weeks. Compliance ranged from a low of 12 sessions completed to 45
Findings: Participants who had high compliance (used the sauna regularly) had a greater
loss in body fat. Participants measured up to a 4% drop in body fat over the four
months. However, interestingly, those that came in late in the day or evening lost
significantly more body fat than those using the sauna in the morning. The change in
body fat was confirmed by measurements of serum glucose levels.
Our hypothesis is that increasing core body temperature will increase human growth
hormone production and that should increase serum glucose levels, which is what was
found. In addition, we observed that the higher the core body temperature reached, the
larger the decrease in body fat, also consistent with the HGH hypothesis.
Phase Two (8 week study):
Participants were exposed 5 times per week for a 30 minute infrared sauna at 110
degrees after 3pm. On average, the study subjects lost about 0.25% body fat per week
totalling approximately 4% over 8 weeks. This resulted in approximately twice the rate
of fat loss as compared to Phase 1 (8 weeks vs. 16 weeks). A control population was
used in Phase Two of the study and the body fat of the control group did not change over
the 8 week study.

Fish Cakes… with a bite!

Fish Cakes... With a bite!
Fish Cakes… With a bite!

A good classic meal that can be served with a huge variety of options from salad to chips (healthier ones of course!)

This recipe is suitable for all Primal Pattern Diets with a few tweaks.


Ingredients – to make 4-6 cakes

Start to finish roughly 1 hour (including 30 minutes resting time in the fridge)


Please note that all ingredients are rough proportions and you can play with them depending on your balance.


200g Potatoes

500g White Fish (or whichever fish you prefer – this recipe will work with Mackerel etc too)

1 Chilli or to taste

3 spring onions (green parts only)

 2cm Ginger root

1-4 Cloves of Garlic

1 Large Egg

2 Tbsp Lime Juice

some Coconut oil to fry with

Your chosen side(s)


The Method

  • Depending on the size of your potatoes either place them whole or chopped into water to boil.  If you have a steamer, steam the fish above the potatoes or you can oven cook them.  Leave them both to cook until ready – about ten minutes.
  • Whilst you wait for the potatoes and fish chop the chilli, spring onions, ginger and garlic finely and set into a bowl.
  • Once the potatoes are cooked, drain them and mash them.  Add in the egg, chilli, spring onions, ginger and garlic and put to one side.
  • Pour the lime juice over the fish and let it marinate for a couple of minutes before adding this to the potato mixture.
  • Make your fish cakes to the size you prefer and place onto a clean plate.  Put them into the fridge to firm up a little for about 30 minutes.
  • Just before your fish cakes are ready to cook, heat some oil in a pan and heat on a medium/low heat until they are cooked though – about three minutes each side depending on how thick your fish cakes are.
  • Serve with your side(s)

NB It took me ages to get a picture as good as I have… fish cakes are about as good looking in a photo as me ;0)

DSC_0462 DSC_0463 DSC_0468 DSC_0469 DSC_0476

Carrot, Sunflower & Turkey Meatballs

This recipe is taken from the Picnics & Lunchboxes edition of the Best food Fast Series.

I really enjoyed these – so easy to make and can be eaten hot or cold so very versatile. If you have kids… or you are a big kid, you can even put them on cocktail sticks to make them more fun!!

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Serves: 4


  • 400g (14oz) Turkey mince
  • 2 Carrots, peeled and grated
  • 2 Small eggs, beaten
  • Salt & Pepper for seasoning
  • 1 Tbsp chopped fresh parsley
  • 25g (1oz) Plain Flour
  • 50g (2oz) Sunflower seeds


How to…

  1. Preheat the oven to 190°c/375°f/Gas 5.
  2. In a large bowl, mix together the turkey mince, carrots, eggs, seasoning, parsley and flour until well combined.
  3. Roll tablespoons of the mixture into balls using the palms of your hands. Roll the balls in the sunflower seeds to coat.
  4. Place the balls on a lined baking tray. Bake for 20-25 minutes until browned and cooked through.

These are great with salad, in tomato sauce with vegetables or good on their own as a snack. You can try them with beef or pork as well.

Stairway to a Heavenly Body? – Part 1

In my series of workouts which will grow by the month I will offer you ideas for what you can do when you can’t get to the gym or simply need to shake things up a bit.


You don’t always need the big fancy bits of equipment to get a good workout… sometimes your much better off without them even. I have learnt to be very resourceful for clients that wont to workout at home but don’t really want to take over their living room/shed/garage… with big expensive equipment.



  1.  Walk up the stairs, 6+ times
  2. Run up the stairs, 6 times
  3. Run up the stairs, one step at a time but put both feet on each stair 6 times (like any toddler tends to do)
  4. Walk up and down the stairs until your heart rate has gone back to normal as an active recovery before starting again or as a cool down at the end of your set.


Look easy?? The first time you do any workout always make sure you know exactly what you are doing before you start. That way you don’t need to keep stopping to see what you are doing next… unless you need a quick breather that is.


So what do you need to know before you start?


  • When you go up the stairs be sure to alternate which foot leads.
  • After climbing the stairs just make your way back down normally.
  • Make sure you have some water close by – you are already dehydrated by the time you feel thirsty!
  • When walking and running upstairs remember to drive your arms. When you are running upstairs with both feet going onto each step remember this especially as it will help rev up the metabolism even more!
  • H&S – we have to think about safety here – please make sure that the stairs/steps you are using are clear of obstructions etc. and do not pose a risk of slipping/tripping. If you are not using stairs/steps that you are used to; i.e. steps at your local park, please take your time to warm up properly and acquaint yourself with their natty quirks.



If you liked this post let me know and if you want to see more of this kind of thing in the future.


See you all soon





Before starting any exercise program please consult a doctor and if you are at all concerned about any of the techniques you should always speak to an exercise professional.

What is the FAR Infrared sauna good for?

Almost everyone has heard of a sauna… but how many have heard of the Infrared Sauna?


Although they may not be as well known, Infrared saunas are incredibly good for us and deliver many more health benefits to the ‘traditional’, better known saunas.


Infrared saunas heat you from the inside instead of the outside so that it increases your heart rate and metabolism to achieve the same cardiovascular benefits of doing a cardio session in the gym. The benefits don’t stop there though – the Infrared light penetrates our tissues and stimulates our bodies’ natural ability to heal itself on a cellular level. This means that our bodies are able to completely heal ourselves from most illnesses/conditions or syndromes. There is much research out there on the benefits but basically they have been shown to improve or eliminate symptoms of all kinds of issues as they allow the cells or areas that aren’t functioning correctly to repair themselves. This means that you are treating the root cause of the issue not simply trying to find something that minimised the symptoms. I have always liked the saying – ‘You don’t get a headache because of a lack of painkillers in your system!’

Why cover up symptoms when you can treat the cause?


So why should we be using an Infrared Sauna?


We are, as a whole, more stressed in today’s society than ever before. Not only are our work and personal lives far more stressed but also our environments are far less healthy for us. Whether you make an effort to avoid using chemicals in the home or not, drive or walk, eat organic or not, exercise or not… or whatever the toxin source is we are surrounded by harmful chemicals no matter how hard we try and avoid them.


In the last 50 or so years there has been an estimated increase of 5 million new chemicals created! That is a lot of new chemicals that are polluting our air, water and food. Our bodies weren’t originally designed to cope with the sheer volume of toxins/chemicals we face today in everyday life. So where our bodies (that emit Infrared rays themselves) worked well in the past we need to give them a little helping hand today to promote healing and repair within the body. The body will absorb the FAR infrared rays into our tissues and cells and utilise them in the areas that need them most.


Getting hot may cause sweat, and sweat is a valid toxin elimination pathway, it doesn’t get as deep into our tissues and doesn’t allow the body regain proper cell function as the Infrared rays will. With an infrared sauna sweating isn’t necessary to see and feel results.

Here is a list of some of the conditions that Infrared saunas have been used to treat successfully and some of the benefits

  • Acne
  • Allergies, intolerances and chemical sensitivities
  • Alleviates fatigue and increases vitality
  • Anti aging
  • Anxiety and depression
  • Arthritis
  • Body odour
  • Boosts metabolism
  • Burns calories
  • Bursitis
  • Can settle mood swings
  • Carpal tunnel syndrome
  • Chrone’s disease
  • Chronic fatigue
  • Cirrhosis of the liver
  • Cystitis
  • Dandruff
  • Decreases joint stiffness
  • Detoxifying
  • Diabetes
  • Digestive disorders
  • Ear disease
  • Eczema
  • Fibromyalgia
  • Fungi detox
  • Gout
  • Headaches
  • Heavy metal detox
  • Helps break down fat and burns it
  • Helps lose weight
  • Helps restore correct function of the nervous system
  • Hormonal issues
  • Improves lymphatic drainage
  • Improves oxygen levels
  • Improves symptoms of Raynaud’s Syndrome
  • Increases blood circulation
  • Increases cardiovascular function without the need of exercise
  • Insomnia
  • Low back pain
  • Lowers blood pressure
  • ME
  • Menopausal symptoms
  • Migraines
  • Pain relief
  • Parasite detox
  • Pesticide detox
  • Poor concentration, confusion and memory loss
  • Prevents bacteria growth
  • Promotes wound healing
  • Psoriasis
  • Raises your heart rate (whilst in there)
  • Reduces brain fog
  • Reduces haemorrhoids
  • Reduces inflammation
  • Reduces or even eliminates cellulite
  • Reduces risk of blood clots and artery blockages
  • Relaxing
  • Relives muscle spasms and aching
  • Respiratory aliments – chest colds, asthma, bronchitis
  • Restores cholesterol levels
  • Rheumatoid arthritis
  • Sciatica
  • Sinus congestion
  • Skin purification
  • Sports injuries
  • Stimulates enzyme activity
  • Stress relief
  • Tinnitus
  • TMJ arthritis
  • Triggers the release of endorphins
  • Ulcers
  • Unblocks pores
  • Used in burns units across Asia
  • Viruses
  • Whiplash
  • … and many, many more

So what exactly does Holistic mean?

Definition of holistic:

– as defined by the Oxford Dictionary


1, chiefly Philosophy Characterized by the belief that the parts of something are intimately interconnected and explicable only by reference to the whole.
 2, Medicine Characterized by the treatment of the whole person, taking into account mental and social factors, rather than just the symptoms of a disease.

The term Holistic is often regarded as some crazy or out there approach to training or whichever profession it is attached to.  I understand this; I used to be one of the people that would shy away from the term and those claiming to be apart of this ‘holistic thing’ as I just didn’t understand what it meant.

It doesn’t mean it’s some airy fairy way to do stuff – quite the opposite!  Holistic simply means that I will consider the whole you regardless of the reasons you come to see me.  So… you may come in with back pain but that doesn’t mean I only look at your back and what is going on there… what if it’s an ankle issue or a neck issue that is driving the back pain?  Over time the smallest issue can accumulate if left unchecked and cause huge amounts of pain and or postural distortion so to solve an issue we first need to look at everything together to find the cause, not just the symptoms.

I perform a full assessment of my clients to see exactly what is going on before embarking on a bespoke exercise program.  This means that the workouts that I write for you will not only get you the results that you desire but also in a quick time.  All exercises that are selected for you will encourage your body to move naturally and easily to keep it fit and healthy.  The biggest problem with generic programs that you can download off of the internet is that they could well exaggerate minor postural issues and then lead to serious pain.  Take your average office worker for example.  Most office workers end up with rounded shoulders and a forward head simply because they spend eight hours a day slumped over a computer.  Doing a chest workout is only going to make this posture more apparent and could lead to some pretty bad low back issues and almost certainly neck issues among many others.

Underground Office

My programs get you great results because they take you, and only into account.  They aren’t based on a generic template because it’s easier and less time consuming!
If you would like to know more about what I do come have a chat or contact me.