Meaningful Escapes

Could nature be the prescription we all need?!
http://youtu.be/Bf5TgVRGND4

Charlie working through a tough set of rows. Want to try it? Load a weight onto the seated row that you could lift for around 15 reps. You'll start by completing 5 reps taking 5 seconds to pull and 5 seconds to lower the weight ( 10 seconds in total per rep) Rest for 10 seconds Then get after 10 reps on the same weight any tempo. Try to maintain an upright posture and if you have the right weight the last 5 reps will feel as if the muscles in your back are burning. We use t...his method which we adapted from Eoin Lacey's method as part of our change me retreats. #fitness #gym #changeme
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The guys getting some conditioning in #fitness #fitfam #retreat #changeme

Who's heading to world travel market next week? If you love wellness breaks and you're going to be there let us know about it! It would be great to say hi and tell you all about me (meaningful escapes that is) #wtmlondon #worldtravelmarket #worldtravelmarket2015 #fitness #yoga #meditation #nutrition #adventure #spa #gastronomy

Super excited to say we are close to having our 2016 schedule sorted! Who has booked a retreat for 2016 yet? Check out the four types of retreat that we love in the link in our bio #fitness #nutrition #yoga #meditation #spa #food #adventure #discovery

Morning refreshment with the girls! I think they agree my creation of coconut water, lime and mint is awesome! #retreat #fitness #health

Well not long before the change me Marbella team are sipping cocktails (OK mocktails) on the beach!
I think we'll need them after the sessions we have planned!
#changeme

With a little under a week to go we STILL have a couple spots left on our change me retreat Marbella.
If your fitness goals are important to you this five day retreat is unmissable.
Return flights from Gatwick departing 14th October-19th October... Private Transfer to Marbella 5 nights in the Iberostar Coral Playa Health assessment on arrival Gym pass at the awesome UP Marbella Personalised programming and Coaching from Spencer Davey 2 personalised training sessions per day in a small group Personalised nutrition advice 2 evening seminars on nutrition and stress management 1 introduction to meditation session Daily excursions to our handpicked restaurants Take home programs and follow up coaching
If you or a friend would like to be one of the last to book onto this years last change me retreat please contact us on info@meaningfulescapes.co.uk to register your interest
Good luck!
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Not long to go!
It's getting colder and the nights are drawing in...no big deal! Come and get some sun and fitness gains! Our last retreat of 2015 is in Marbella and it's nearly upon us... Get on it! #fitness #retreat #gym #nutrition #blogger #europe

Building a Butt
This year I find myself working with more and more women.
Only a few years ago my approach to training, which typically involves lifting heavy weights, some movement development stuff and conditioning circuits would send most women running toward the pink dumbbells !
... Things have changed, girls now come with the goal of getting leaner, stronger and often specifically to get a better butt and they are under no illusions that they need to lift heavy to do it.
So let me provide you with some ass-piration ... (Chuckles)
Here are a few of the common problems and I see and some simple tips for you to fix them;
1) Tight and/or dominant quads- this refers particularly to rectus femoris Which if tight will prevent you extending the hip which is the very action you need to do to activate your glute max .
What to do- foam roll your quads, though I actually think you'll likely need to get a cricket or lacrosse ball in there. If you were to draw a line between the Boney part of the front of your hip and your knee cap this is the line to focus on.
2) bad exercise selection- often people ask what's the best exercise to develop this or develop that.My answer is that we are all different, we have different biomechanics and different muscle balance. The exercise that you feel works the area you want to improve the most is likely to be a good exercise to include. For example a back squat may be the only exercise some girls need to train their glutes but for many the activity in the glutes may only represent as little as 20% in EMG studies.
3) insufficient weight lifted- lifting heavy will allow you to "switch on" your high threshold motor units which engages much more of the muscle in the movement leading to growth. This also has an added benefit in that you will increase your testosterone which is associated with a lean abdomen in women.
If you want to get the job done quickly you should definitely join me in Marbella next month for a 5 day intensive dedicated to creating change. http://www.meaningfulescapes.co.uk/change me-escape.html
Spence #fitness #instahealth #gym #girl #how #bodybuilding
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Fried egg with truffle.
This is a seasonal favourite in Tuscany where we are running our Cherish me retreats.
We think retreats should be about getting immersed not only in the activities surrounding the purpose of your retreat but also in the place you have chosen to take your retreat. We make it our mission to find great places, great experiences and great food for our guests! Cherish me retreats focus on Great hospitality, spa, gastronomy and even a little shopping and culture! #travel #food #italy #retreat

Here's a nutrition fact for you... Cooking your meat rare keeps the heme iron content much higher! Good thing for those tucking into this florentine t bone at the Parione in Florence #cherishme #food #health #travel #nutrition

Sometimes you find a place that is just perfect! One of the major reasons we are in business is to help busy people unwind and get away from it all... I think this Spanish mountain gem is a good place to start! #yoga #meditation #travel #healthy

One month to go until we hit this place hard!
Get in touch today to reserve your spot on the October Change me retreat Marbella!
You'll get;
... Return flights from the UK
Transfers to and from the airport in Spain.
5 nights in the Iberostar Coral Playa hotel
Our signature, tried and tested training programs tailored to you.
The buzz of group training.
The roadmap on how to take control of your diet and nutrition.
Learn how to manage stress through, breathing techniques, meditation, mobility and flexibility.
For more details you can reach us on 0344 847 4406 or email info@meaningfulescapes.co.uk
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Combining watt bikes, concept 2, ski ergs and versa climbers... A good idea or a bad one? I'll let you decide #fitness #vacation #europe #gym

Found probably the best organic cafe I have seen outside of the UK or US today and it's 1 mile from where we are running our next retreat in October. Looks like a good place for a spot of lunch to me #food #organic #retreat

Are we all allergic to Gluten?
So we have just returned from checking out some fantastic properties in Italy as part of piecing together our Tuscany Cherish Me retreat.
Inspiring place, warm hospitality and delicious food, but what about all the Gluten?
... Is gluten ok to eat?
Should I pass over the pasta?
Here are some facts that will help you decide.
Did you know as few as 1.8% of people are celiac? This means that gluten (a protein) is able to get through the small intestine and into the bloodstream. Proteins are a type of macro molecule (big) and should not be able to get into the bloodstream and the persons immune system recognises the molecule as a foreign body and attacks it in the same way it would a bug or pathogen.
According to one 2009 study around 20% of people in the UK feel they are allergic to wheat and report having experienced symptoms of anaphylaxis or digestive discomfort whenever they eat it with 54% considering that they are intolerant to the wheat in bread specifically.
Only 0.8 % were able to be medically diagnosed with an intolerance.
Does this mean they should ignore symptoms?
Probably not a good idea to power through if you feel bloated! Recent research indicates that other proteins like zonulin and gliadin found in wheat products may be playing a role in digestive discomfort but more research is definitely needed.
If you are ordering "gluten free" in Italy because you are intolerant you need to be very clear that you are not coeliac because in Italy it's illegal to sell anything as "gluten free" unless it has been prepared in a separate kitchen, which may mean you get a limited menu.
#italy #spa #food #nutrition #health #retreat #fitness #gym #gymlife #weightloss #fatloss
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