About Lois Hipgrave Pilates & Hiit
Fitness Instructor, Nutritionist & Mental Health First Aider focusing on corporate wellbeing by creating healthy lunch recipes suitable for everyone & exercise classes in the workplace. Also available for consultations /coaching.
Lois Hipgrave Pilates & Hiit Description
Corporate Pilates & HIIT (High Intensity Interval Training) Instructor and Nutritional Advisor based in London, focusing on wellbeing in the workplace. Fully certified by FitPro.
Also available for PT, mobile and studio bookings. See pricing and packages below.
Currently teaching mixed-ability Pilates every Saturday, 10. 10am at For The Core in Dalston. To book visit https://www. forthecore. co. uk /book
ABOUT PILATES
For years I have suffered with excruciating upper back pain due to bad posture and a weak core. It became so common to endure this pain at the end of every day that I had forgotten what it was like to feel 'normal'. I had tried physiotherapy, acupuncture and visiting a chiropractor, but unfortunately neither options managed to prevent the pain occurring on a daily basis. I was then advised to attend a pilates class by my doctor. I started practising pilates on a regular basis 2. 5 years ago, attending classes and exercising at home, which is when I started to recognise the improvement in my upper back. Having belief and passion for something is a good enough reason if any to make it your career.
I had always considered myself quite fit and strong, but it wasn't until I started training to be a pilates instructor that I really understood what core strength was and how to achieve it. For years, I have been exercising with bad posture and wondering why my body wasn't changing. I wasn't thinking about the muscles I was using, or concentrating on my technique. All that seemed to matter, was whether I broke out in a sweat or not. Now, I concentrate more and I engage my core when I do a press up or a maintain a neutral spine when I do an overhead press. My movements have become controlled and precise, enabling me to gain maximum benefit of the exercise. Obviously, having an insight into anatomy & physiology is a great advantage and I aim to help my clients achieve their goals through my knowledge as a teacher.
Pilates also helps in every day life activities; work, cycling, running or even just sitting and socialising. It is not just an exercise for strength and flexibility but also for your mind as it can reduce stress and improve mental focus. Pilates gives you a sense of well-being.
Whether you suffer from back pain, want to improve your posture, strengthen your core and other muscles, preparing for a marathon /cycling event, or just keep your joints mobilised then I highly recommend attending a pilates class. Pilates is for everybody.
One-one classes can be tailored to suit.
Group classes will be mixed ability unless stated otherwise.
ABOUT HIIT
HIIT training is a great way to burn fat fast if you have minimal time to train. All you need is 30 mins including a warm-up and cool down and you will continue to burn fat for the rest of the day. No equipment is required as you can just use your body weight. There are two HIIT methods, Tabata and AMRAP (As Many Rounds as Possible). Other than the fact that it is time efficient and a great fat burner, HIIT also: -
Is MORE FUN than regular cardio training
IMPROVES aerobic FITNESS (capacity to take in oxygen and deliver to muscles to maintain a constant level of metabolism)
INCREASES capacity to store glycogen for ENERGY (also increases carb intolerance meaning they will be converted into glycogen for storage rather than fat)
IMPROVES BODY composition
Provides a greater CAPACITY for EXERCISE
IMPROVES control of CARBOHYDRATE & blood SUGAR LEVELS (insulin sensitivity)
REDUCES CHOLESTEROL
BOOSTS METABOLISM post-exercise
ABOUT HIIT PILATES
HIIT Pilates is incorporating Pilates exercises into the Tabata HIIT method focusing on working hard for 30 seconds and having 30 seconds rest. This is core-based and aimed at intermediate-advanced level clients. This only applies to certain Pilates exercises where form won't be compromised over intensity.
PACKAGES & PRICES
PILATES
Drakes Gym, Clerkenwell EC1V 0LR
One-to-one 60 mins (morning /evening) £35
Paired 60 mins (morning /evening) £50
Mobile (east London - evenings and weekends)
One-to-one 60 mins £35
Paired 60 mins £50
Skype (evenings and weekends)
One-to-one 60 mins £25
Email me to book any of the above lohippy@gmail.com and get 50% off your first session. You can also book and pay by card using the book now button.
Corporate (central London - weekday mornings and evenings)
Based on 8 people min /16 max on a six-week term. One class per week, £8 per person. Participants must provide mats and there must be enough space in your premises. For a FREE taster session, email me lohippy@gmail.com.
HIIT
Mobile (east London - evenings and weekends)
One-to-one 30 mins £15
Paired 30 mins £20
Skype
One-to-one 30 mins £8
Corporate (central London - weekday mornings and evenings)
Based on 8 people minimum on a six-week term. One class per week, £5 per person. There must be enough space in your premises or be near a local park that allows exercise. For a FREE taster session, email me lohippy@gmail.com.
HIIT PILATES (intermediate - advanced Pilates level)
Drakes Gym, Clerkenwell EC1V 0LR
One-to-one 45 mins (morning /evening) £30
Paired 45 mins (morning /evening) £40
Mobile (east London - evenings and weekends)
One-to-one 45 mins £30
Paired 45 mins £40
Skype
One-to-one 45 mins £20
Corporate (central London - weekday mornings and evenings)
Based on 8 people min, 16 max on a six-week term. One class per week, £7 per person. There must be enough space in your premises or be near a local park that allows exercise. For a FREE taster session, email me lohippy@gmail.com.
Discounts on corporate bookings if taking on two or more classes per week whether the same or mixed, email me for a tailored quote.
Reviews
TUNA, AVO & BABY POTATOES 🥑 £2.20 *Gluten-free/Dairy-free/High protein
This is almost like JP & tuna but with a few extra goodies thrown in and for a fraction of the cooking time 🙌
... ✅5 INGREDIENTS ✅UNDER £5 ✅IN 5 MINS
INGREDIENTS:-
1️⃣ 1 x tin @johnwestuk tuna in spring water @tescofood 2️⃣ 1/2 x avocado @waitroseandpartnerspr 3️⃣ 1/4 x tin salt free sweetcorn @waitroseandpartnerspr 4️⃣ 4/5 x sun dried tomatoes @waitroseandpartnerspr 5️⃣ 1/2 x pack baby potatoes @waitroseandpartnerspr
METHOD:-
Put the potatoes in a bowl & cook for 3 minutes then add the remaining ingredients and season.
#fuelin5 #healthyfood #lunch
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FOOD FOR THOUGHT 💚
If you haven’t batch cooked your way through Sunday then don’t worry! Head to the supermarket in the morning & grab some bits for the week to make your own lunches!
Try and make sure you include a source of protein (chicken/tuna/tofu), whole grains (brown rice/quinoa/whole meal wraps), healthy fats (avocado/hummus) and some vitamins & minerals (veg/salad).
... Check out my #fuelin5 recipes for shopping list inspo!
#healthyfood #mealprep #lunch - - - - - - #healthyeating #food #foodie #recipe #recipes #meal #work #vegan #veganfood #selflove #corporatewellness #wellness #health #healthy #macros #protein #nutrition #nutritionist #lunchtime #lunchbox #eatclean #cleaneating #weightloss #healthylifestyle #healthyliving #foodpics
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TUNA & RICE BOWL 🍚 £2.20
Tuna & rice is very nice 👍😝 honestly though you should try it, especially with @tildarice lime & coriander 🌱
✅5 INGREDIENTS ... ✅UNDER £5 ✅IN 5 MINS
INGREDIENTS:-
1️⃣ 1 x tin @johnwestuk tuna in spring water @tescofood 2️⃣ 1/2 x avocado @waitroseandpartnerspr 3️⃣ 1/4 x tin salt free @greengiant sweetcorn @waitroseandpartnerspr 4️⃣ 4/5 x sun dried tomatoes @waitroseandpartnerspr 5️⃣ 1/3 x pack of Lime & Coriander @tildarice @waitroseandpartnerspr
METHOD:-
Put the rice in a bowl & cook for 1 minute max then add the remaining ingredients and season.
#fuelin5 #healthyfood #lunch - - - - - - #food #foodie #yum #lunchtime #lunchbox #lunchrecipe #healthyeating #healthy #health #healthyrecipes #recipe #recipes #glutenfree #coeliac #nutrition #protein #macros #corporate #wellness #wellbeing #foodpics #yummy #iquitsugar #foodismedicine #muscle
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🙌
#quotes #life #happy - -... - - - #lifestyle #fun #love #quote #happiness #wellbeing #wellness #lifestooshort #metime #selfcare #enjoy #smile #live #dontworrybehappy #instagood #motivation #inspiration #selflove #positivity #positivevibes #goodvibes #motivationalquotes #mindfulness #goals #mindset
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FALAFEL WITH LIME & CORIANDER RICE 🌱 £2.70 *vegan/gluten-free
@tildarice have brought out some new flavoured rices and this one is so yummy! They are also only £1 and add so much flavour to your meal 🙌
... ✅5 INGREDIENTS ✅UNDER £5 ✅IN 5 MINS
INGREDIENTS:-
1️⃣ 1/2 pack of @tescofood falafels 2️⃣ 1/2 x avocado @waitroseandpartnerspr 3️⃣ 1 x pack of tender stem broccoli @tescofood 4️⃣ 1/2 x pepper @tescofood 5️⃣ 1/3 x pack of Lime & Coriander @tildarice @waitroseandpartnerspr
METHOD:-
Slice the pepper then put all the ingredients together apart from the avocado and heat for 3 mins. Add the avocado then season.
#vegan #lunch
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STRENGTHEN & STRETCH WITH PILATES 🧘♀️
Back pain is the largest single cause of disability in the UK & the largest reported reason for absence from work.
It can be caused by weak glutes (bum), bad posture, heavy lifting, curvature of the spine & disc injuries.
... Pilates can help prevent back pain through strengthening, stretching & mobility exercises or can help through rehabilitation post-physio appointment which also saves you money 👍
Get in touch for corporate/private Pilates or come to my Wednesday mixed ability class @ftcore 6.10-7.10pm
#pilates #fitness #exercise - - - - - #stretch #stretching #backpain #flexibility #muscle #strength #strengthtraining #yoga #core #rehabilitation #strong #fit #instafit #fitfam #corporatewellness #wellbeing #wellness #work #sweat #matpilates #fitnessinstructor #pilatesinstructor #pilatesexercise #corporatefitness #fitspo
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TUNA SALAD 🍅 for £2.40 *Low-carb/Gluten-free/Dairy-free/High protein & fats
The key to a good tuna salad is to add avocado or a decent (& healthy 😉) dressing 👍
... ✅5 INGREDIENTS ✅UNDER £5 ✅IN 5 MINS
INGREDIENTS:-
1️⃣ 1 x @johnwestuk tinned tuna in spring water @tescofood 2️⃣ 1/2 x avocado @tescofood 3️⃣ 1/5 x jar sun-dried tomatoes @waitroseandpartnerspr 4️⃣ 1/4 x cucumber @tescofood 5️⃣ 2 x tbsp olives @tescofood
METHOD:-
Slice the cucumber then put in a bowl all together & season.
#fuelin5 #lunch #healthy - - - - - #food #foodie #healthyfood #healthyeating #salad #health #lowcarb #protein #healthyliving #healthylifestyle #corporatewellness #corporatewellbeing #yum #eat #eatclean #cleaneating #nutrition #balanceddiet #work #wellness #wellbeing #fitfoodie #gains #muscle #lunchtime #lunchbox #recipe
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Typical Libran, so indecisive 🤣
#quotes #coffee #tired
#tiredness #commute #quote #life #lifestyle #london #energy #health #mentalhealth #work #happiness #sleep #hug #stress #instaquote #emotions #selfcare
FALAFEL SALAD 🥑 £3 *Gluten-free/Vegan
Hands up if your office is falafel mad like mine 🙋♀️ AND which falafels are your fave??
... I love the grain packs you get from @waitroseandpartnerspr - they’re super tasty and go with anything (slide right).
✅5 INGREDIENTS ✅UNDER £5 ✅IN 5 MINS
INGREDIENTS:-
1️⃣ 1/2 pack of @tescofood falafels 2️⃣ 1/2 x avocado @tescofood 3️⃣ 1 x pack of tender stem broccoli @tescofood 4️⃣ 1/2 x pepper @tescofood 5️⃣ 1/2 pack of veg & quinoa @waitroseandpartnerspr
METHOD:-
Slice the pepper then put all the ingredients together apart from the avocado and heat for 3 mins. Add the avocado then season. Optional to add some tzatziki if need-be (not vegan unless made with dairy-free yoghurt).
#fuelin5 #vegan #lunch
#lunchtime #recipe #veganeats #veganfood #homemade #food #foodie #healthy #healthyeating #healthyfood #eatclean #cleaneating #nutrition #glutenfree #coelic #lunchbox #yummy #foodpic #foodstagram #foodphotography #veganrecipes #health #healthyrecipes @ London, United Kingdom
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FITNESS FRIDAY 🦵
LEG DAY HIIT - AS MANY ROUNDS AS POSSIBLE.
This is a real ass burner 🔥 (apologies in advance) but you’ll thank me the next day 😉
... No equipment needed and can be done anywhere. Remember to keep those knees behind your toes when sweating and lunging 👍 and as usual warm up and stretch after.
Would love to hear how you get on so please comment below 👇
#hiit #workout #fitness
#fitnessfriday #legday #workoutroutine #exercise #hiitworkout #sweat #fatburn #fatloss #weightloss #wellbeing #wellness #health #healthylifestyle #healthyliving #gym #homeworkout #training #bodyweighttraining #fit #strong #strengthtraining
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HEALTHY LUNCH ON THE GO 💚 *Gluten-free/Dairy-free
Days like this you want to get out in the sunshine ☀️
... Pret have upped their game with this Cali-style Salmon Salad.
Low in carbs, high in protein and high in price 😬🤣 but it does come with a salmon fillet so we’ll let them off.
#lunch #salad #healthyfood
#healthyeating #protein #salmon #fish #lunchbox #lunchtime #eatingout #corporatewellbeing #wellness #wellbeing #health #healthy #food #foodie #nutrition #foodblogger #foodpic #london #eatingout #glutenfree #gains #dairyfree #macros #healthylifestyle
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FUEL IN 5 💚
On a mission to improve corporate wellbeing with healthy, quick, cheap & tasty meals with food from the local supermarket.
All dietary requirements covered along with macros 🙌
... For recipes follow #fuelin5 & PLEASE comment below if you also make your own lunch or if my recipes inspire you at all??🙏 It’s tough out there for all the small-time food bloggers battling with the algorithms & I’m so grateful for any feedback 🤗
#lunch #healthyfood #eatclean
#food #mealprep #lunchtime #lunchbox #eat #cheap #foodie #nutrition #healthy #health #vegan #glutenfree #coeliac #dairyfree #freefrom #veganfood #macros #cleaneating #protein #recipe #recipes #lunchideas #yummy
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SUMMERY TUNA BOWL 🍅🥑 for £2 *Low carb/High protein/Gluten-free/Dairy-free
If you haven’t tried tuna and chickpeas together yet you should - it’s quick, tasty, healthy & cheap. Makes a great low carb alternative to bread or grains & makes your tuna salad a bit more exciting 🙌
... The avocado adds the creaminess to replace the mayo and then some tomatoes and pepper for some vitamin C 💚
✅5 INGREDIENTS ✅UNDER £5 ✅IN 5 MINS
INGREDIENTS:-
1️⃣ 1 x @johnwestuk tinned tuna in spring water @tescofood 2️⃣ 1/2 x avocado @tescofood 3️⃣ 1 x salad tomato @tescofood 4️⃣ 1/3 x tin of chickpeas @tescofood 5️⃣ 1/2 x pepper @tescofood
METHOD:-
Slice the pepper, tomato & avocado and place in a bowl with the tuna and chickpeas. Season with salt *optional. Easy peasy 😊
#fuelin5 #lunch #healthy
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Still on a massive high after the amazing Lauren Hill at Love Supreme last night - brought back so many memories with my girls. What. A. Voice 💛 One of the best performances I’ve ever witnessed and well worth the 6 hours sleep 😴 Now to tackle Monday ☕️☕️☕️
#coffee #mondaymotivation #quotes
LOVE IS LOVE 🧡💜💛💚❤️💙
#pride #loveislove #love
FITNESS FRIDAY 🦵
BUTT & CORE WORKOUT - AS MANY ROUNDS AS POSSIBLE.
If you suffer from lower back pain then this could be due to a weak bottom 🍑
... Your bum is not just something to sit on or look at 😉 but also a part of your body that needs strengthening too in able to withstand the weight of the upper body and maintain a good posture therefore preventing back pain 🙌
Here are 5 exercises that can be done anywhere as no equipment is necessary. Videos can be found in my Pilates/HIIT stories and as per usual, remember to warm up and stretch muscles used after 👍
DM me for private or corporate sessions.
#workout #legday #fitness
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CHICKEN & NOODLES 🍜 £3.65 *Gluten-free/Dairy-free/High protein
Lunch for today sorted - all you need to worry about it is whether you add soy or sriracha 🙌
... ✅5 INGREDIENTS ✅UNDER £5 ✅IN 5 MINS
INGREDIENTS:-
1️⃣ 1 x roast cooked chicken breast from a pack of 2 @tescofood 2️⃣ 1/2 pack or rice noodles @waitroseandpartnerspr 3️⃣ 1/2 x pepper @tescofood 4️⃣ 1 x bag tender stem broccoli @tescofood 5️⃣ 1/2 x avocado @tescofood
METHOD:-
Slice the pepper, then put all the ingredients apart from the avocado on a plate or in a bowl & heat for 3 mins. Slice avocado before scooping it out with a large spoon. Add the avocado once heated and then drizzle over some sriracha or soy sauce & season *optional.
#fuelin5 #healthyeating #healthyfood
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WELLNESS WEDNESDAY - SPINE STRETCH 🧘♀️
Sitting in a chair for long periods means your hip flexors are contracting (in a shortened position) and unless you are constantly sitting tall, could lead to bad posture due to poor neck alignment which can promote back pain.
Spine stretch is a good exercise to mobilise and flex the spine, practise sitting tall & lengthen the hip flexors.
... DM me for corporate Pilates; current availability Tuesday/Wednesday and Thursday mornings or join me @ftcore Wednesdays at 6.10pm.
#pilates #wellness #health
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