Believe in Fairies! to inspire you

5 Day BOOTYCAMPS

Around this time of year, people feel that they need a wee extra kick up the b*m and who better to do that for you than Fairy Bod Mother. With years in the industry and a background in fitness for more years than you can count on your fingers, she knows she can get you into gear!

Wither you are after weight loss, motivation or a feeling of achievement, people of all fitness levels are welcome at Fairy’s Summer Camp. Small enrolment groups mean you get a lot of individual attention and its NON-military style gets you moving at your own pace, but watch out, Fairy can see everything and she will motivate you to your max!

Weigh ins and bio-impedance (fat, muscle and water) can be taken (request for these must be made before Day One) and nutrition plans are NOT included but I’m sure Miss Fairy will expose you to some example meals.

So! That being short and sweet who’s in?!
Classes will run from 6am-7am or 6pm-7pm each day!
On Day One and Five 6-6.15am/pm will be weigh ins and 6.15-7am/pm will be class.
On Days Two, Three and Four, the full hour will be a workout!

Your booking links are below!

Monday 16th – Friday 20th July 2018

NON MEMBERS
MEMBERS

Monday 23rd – 27th July 2018

NON MEMBERS
MEMBERS

Monday 6th – 10th August 2018, 6am-7am

NON MEMBERS
MEMBERS

With lots of love, Fairy x

Medical Form

Declutter Your Diet

04.05.2018

Last weekend I was a boring adult. I spring cleaned – albeit a little late… Yawn. Cleaning out THAT ‘junk’ cupboard, date checking shelves and screening my underwear drawer I just knew, had to be done. Spring cleaning is a concept we are all more than familiar with but we tend to associate it with household clear outs that usually require a mission plan, a skip and some trips to the recycling depot. One question… ever thought about applying this approach to yourself and your diet?! (Again ‘diet’ said in the sense of the traditional meaning) Thought not!

Now then, think of this case study… porridge for breakfast (made with milk), salad for lunch (cheese savoury), chicken and vegetables (both cooked with garlic butter) for tea. The exercise plan has been cranked up to full volume and an expectation of downward movement in weight and inches follows but… the scales and inches are hardly budging. FRUSTRATION! Ever thought that what you are including WITH these foods could be affecting your calorie and fat intake? TADA! I may have just waved my wand over your thought cells in the brain!

Decluttering can be done in many ways but it is an active process and will require you to do 3 days worth of simple work for me (sorry!) but once this is complete, I guarantee you will have a different outlook on additional calories and fat for life! FACT!

3 Steps , 3 Days – D.I.Y Guide to Decluttering Your Diet

(1) Keep a food diary for 3 days and fill in everything you eat and drink. Of these 3 days, I would insist that one of these days be a weekend day i.e. Thursday, Friday, Saturday OR Saturday, Sunday, Monday OR Sunday, Monday, Tuesday
(2) The day after the diary is complete, have a look at what you have consumed over the previous 3days and look at where the additional calories are creeping in (I will explain in the next section what I mean here)
(3) Find alternatives and substitute your additional calories and fat for varieties and options that are not as detremental to weight and long term health

Step 2 of the D.I.Y Guide may be a bit vague to some of you and what I am really meaning here is to hunt out the additional calories that you would NEVER think would have an impact for example, during a nutrition consultation a few days ago, a client told me they are having 6-8 cups of tea a day. My following question was ‘What do you take in your tea?’ and the response I got was ‘Oh, only milk’. Now then… here my client thought they were doing well not having any sugar in their tea but in actual fact they are probably having an extra pint of FULL FAT milk (in this case) that adds around 300 calories on to your daily intake. I know it’s easier said than done but, firstly I advised this person to try and cut down the amount of tea they were having as not only are they adding on the milk calories but they are also exposing their insides to a lot of caffeine over a period of a week ( as many as 56 cups a week!) The alternative I offered was the obvious, reduce the calorie intake by using a lower calorie milk e.g. semi skimmed or preferably skimmed.

As it is sometimes difficult to know where you are going wrong, unless you are told, I am below going to give you other common errors when I am analysing a food diary.

Breakfast Cereals: When it comes to cereals, it is very easy to get sucked into those that are advertised as ‘healthy’ and have nice packaging, but this is one area you could be going wrong. Cereals such as clustered oats and crispy muesli (as I call it!) can contain as many as 290 calories per bowl where as if you go for the old school varieties such as bran cereals and wheat blocks you are reducing your calorie intake by about 150 calories! The latter cereals also tend to be wholegrain, low GI and low in fat.

Pasta Salads: More often than not, if you are buying your ‘seemingly healthy’ pasta from the supermarket chilled section, you can expect high fat, low fibre, a lot of sodium and of course a substantial portion size! These meals can be laden in mayonnaise with the pasta loosing its nutritional value and of course the salt added to add flavour and keep fresh! With your supermarket ready-made pasta, you can look at expecting the dish to contain at least 550calories and your purse to be £3.00 lighter. IF you were to use your initiative and make your own lunch (Yes! You can!), you would pay about a 1/5th and reduce your calorie intake by about 300calories! Done deal I think!

Indian Takeaway: Indian meals can have a lot of hidden ingredients, so when I discuss this with clients I tend to tell them to avoid the meals that are creamy looking. A duller, smoother colour indicates cream has been used in the dish and there can be a lot within each serving, so try something different. Indian menus always contain marinated chicken kebabs and tomato based dishes such as Rogan Josh and these are the best things to go for. Also, watch your rice. The tendency to eat rice fast in big quantities is so rife. Rice expands in your stomach and therefore if you eat too much too quick you are going to get over full and you may suffer stomach ache! Aim to sticking to 2-3 heaped spoonfuls.

By decluttering your diet you could loose both inches and weight over a short period of time. This is a good way to ease you into a healthier nutrition plan OR to increase your success on a current healthy living regime.

I hope this article makes you think differently about your wee additional extras AND good luck with Mission: Household Spring Clean!!

Pre-Summer Packages

02.05.2018

Our New Fitness Packages are now here to purchase!

All Packages include exercise classes and body measurements with our highly experienced and motivated member of staff!

BIKINI BOOTYCAMP

(Week commencing Monday 30th April for 8 weeks)

Bikini Bootycamp

… is aimed at those of you that wish to tighten up and sculpt your wee bodies! This programme is for ALL levels of fitness, abilities and shape, and will take a high fat burn approach.

We launched this programme back in 2016 and have revealed some amazing mind and body transformations! This programme is aimed at you and will help you reach your potential.

There are only 25 spaces on each programme so we’d recommend booking quickly!

Dumfries

NON MEMBERS Wednesday 9.30am BIKINI BOOTYCAMP

MEMBERS Wednesday 9.30am BIKINI BOOTYCAMP

NON MEMBERS Thursday 6pm BIKINI BOOTYCAMP

MEMBERS Thursday 6pm BIKINI BOOTYCAMP

Kirkcudbright

29th May, 5th, 12th, 19th, 26th June

Castle Douglas

7th, 14th, 21st, 28th June

Tough Mudder Training

(Week commencing Monday 30th April for 8 weeks)
Monday 7pm

TOUGH MUDDER

Wither you’re getting ready to take on your first Tough Mudder of you’re a pro, training is the key step to the finish line.
This programme combines endurance and strength training to mimic the challenges you’ll face on race day!
Join our programme and you’ll see your scores improve as race day gets closer.

(Each programme member will get access to our Fairy Bod Mudder Training Face Book page, a free tshirt and of course, the ever useful after care class after the race has been run!)

NON MEMBERS TOUGH MUDDER TRAINING

MEMBERS TOUGH MUDDER TRAINING

Bridal Party Bootycamp

Want to look and feel amazing before the special day but still look healthy and vibrant?
We can help with that. Contact emmalene@fairybodmother.com for more info

Fitness Packages October 2017

06.12.2017

Fitness Packages at Fairy Bod Mother

It’s pretty easy to see that Disaster, Diet and Detox all begin with the same letter but that’s the only thing that is easy to see about it.

Local book stores and ‘weight loss gurus’ really are a treat at this time of year (sarcasm intended). Your wee head will be full of questions. Is the 5:2 diet better? Is the juicing worth it? Atkins and limited carbs? AHHHHHH! It’s a nightmare! I can’t even start to think about how you are processing this bombardment of money making.

With 6 years of experience in weight management and health improvement, why not think about us to guide you along your journey?!

At Fairy, our superb training team are all about YOU. We never ask you to quit major food groups. We never ask you to change who you are or your lifestyles. But we DO help you become a better version of yourself that you can hold on to long term.

We launched these programmes back in January of this year and they have revealed some amazing mind and body transformations! These programmes are aimed at you and will help you reach your potential. With weekly weigh-ins with access to information on body fat, muscle and water %, exercise and a social media support group/forum, we know that we will look after you.

How do I know what programme is best for me?

Both programmes run along the same format but have very different training plans.

Little’r’ Black Dress is aimed at those of you that wish to tighten up and sculpt your wee bodies. This programme is a for ALL levels of fitness, abilities and shape, and will take a low impact/high fat burn approach.

Bootycamp is aimed at men and women who have a medium/high level of fitness, fancy a physical and mental challenge and are brave, as this is not for the faint hearted!

Both programmes are designed to help achieve YOUR ideal body: a healthy and strong shape, with an emphasis on keeping you who you are using signature Fairy moves.

How does it work?

Everyone is more than welcome to join us on either programme all we need for you to do is register.
The programme runs for 8 Weeks and you can do as many sessions per week as you like.

For an 8-week programme (8Hours) the price is a stunning £50 (£6.25 per session) for non-members and £16 (£2 per session) for members and if you wish to attend more than one session per week, you just multiply the price by the number of sessions.

As this is a full programme, you are signed up to the 8 weeks so there is no need to worry about getting a space, phoning every morning for a space and most importantly, the rest of the class needs you and will miss you if you don’t attend! We are very excited to offer this at such a low price!! And guess what?! If you fancy some classes that complement the package, we have a timetable that offers 40 classes per week with our Master Trainers!

How do I book?

There are only 25 spaces on each programme so we’d recommend booking quickly!

Below are the non-member and member links of programmes taking place in our Pre Christmas Timetable which starts 16th October 2017

Little’r’ Black Dress

Thursday 6pm
NON MEMBERS
MEMBERS

Bootycamp Programme

6am 16th-20th October
NON MEMBERS
MEMBERS

6am 23rd – 27th October 2017
NON MEMBERS
MEMBERS

Monday 7pm
NON MEMBER
MEMBER

Wednesday 9.30am
NON MEMBER
MEMBER

We are so very excited about helping you all achieve your goals at the end of 2017 and into 2018 and we very much look forward to starting you on your magical journey!

With lots of love, Fairy xx

Refunds will only be given if whole programme is cancelled within 48 hours of start date

Glasgow Pound

09.10.2017

Trained by the founders of Pound in 2014, Fairy wants you join her in this Rockout Workout!

⭐️Pollocksheilds Burgh Hall, G41 4LL (Maxwell Park Station)⭐️

Monday 9th – 30th October – POUND – Rockout. Workout.

6.30-7.30pm £6
7.30-7.45 Weigh Ins £2
7.45 – 8.30pm £5

GLASGOW OCTOBER SPECIALS
4× 1 hour class = 20
4× 45 minute class 16
Weigh in FREE with any of the above

Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out.

Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities.

THE BENEFITS

+ Burn up to 900+ calories per hour, strengthen and sculpt infrequently used muscles.

+ Cinch the waistline, slim the thighs, and strengthen connective tissue and infrastructural muscles.

  • WHY IT WORKS*

Each 2-4 minute song is carefully calibrated with interval peaks and extended fat burning sequences, providing you with the best workout in the shortest span of time. After you’re done rocking out in a 45-minute POUND class, you’ll have completed up to 15,000 reps, performed over 30 extended interval peaks, and zipped through more than 70 techniques without even realising it.

Fitness Packages

29.09.2017

Fitness Packages at Fairy Bod Mother

It’s pretty easy to see that Disaster, Diet and Detox all begin with the same letter but that’s the only thing that is easy to see about it.

Local book stores and ‘weight loss gurus’ really are a treat at this time of year (sarcasm intended). Your wee head will be full of questions. Is the 5:2 diet better? Is the juicing worth it? Atkins and limited carbs? AHHHHHH! It’s a nightmare! I can’t even start to think about how you are processing this bombardment of money making.

With 6 years of experience in weight management and health improvement, why not think about us to guide you along your journey?!

At Fairy, our superb training team are all about YOU. We never ask you to quit major food groups. We never ask you to change who you are or your lifestyles. But we DO help you become a better version of yourself that you can hold on to long term.

We launched these programmes back in January of this year and they have revealed some amazing mind and body transformations! These programmes are aimed at you and will help you reach your potential. With weekly weigh-ins with access to information on body fat, muscle and water %, exercise and a social media support group/forum, we know that we will look after you.

How do I know what programme is best for me?

Both programmes run along the same format but have very different training plans.

Sparkle is aimed at women who are new to exercise/need to get back into it/have a lower level of fitness OR are a size 16 or over OR have low levels of confidence and need a lovely encouraging group environment.

Bootycamp is aimed at men and women who have a medium/high level of fitness, fancy a physical and mental challenge and are brave, as this is not for the faint hearted!

Both programmes are designed to help achieve YOUR ideal body: a healthy and strong shape, with an emphasis on keeping you who you are using signature Fairy moves.

How does it work?

Everyone is more than welcome to join us on either programme all we need for you to do is register.
The programme runs for 8 Weeks and you can do as many sessions per week as you like.

For an 8-week programme (8Hours) the price is a stunning £50 (£6.25 per session) for non-members and £16 (£2 per session) for members and if you wish to attend more than one session per week, you just multiply the price by the number of sessions.

As this is a full programme, you are signed up to the 8 weeks so there is no need to worry about getting a space, phoning every morning for a space and most importantly, the rest of the class needs you and will miss you if you don’t attend! We are very excited to offer this at such a low price!! And guess what?! If you fancy some classes that complement the package, we have a timetable that offers 40 classes per week with our Master Trainers!

How do I book?

There are only 25 spaces on each programme so we’d recommend booking quickly!

Below are the non-member and member links of programmes taking place in our Session 5 Timetable 21st August – 15th October 2017

Sparkle Programme

Wednesday 8pm
NON MEMBER
MEMBER

Bootycamp Programme

Monday 7pm
NON MEMBER
MEMBER

Wednesday 9.30am
NON MEMBER
MEMBER

We are so very excited about helping you all achieve your goals in 2017 and we very much look forward to starting you on your magical journey!

With lots of love, Fairy xx

Refunds will only be given if whole programme is cancelled within 48 hours of start date

Morning Bootycamps

06.08.2017

Miss Fairy Bod is dedicating herself to getting up and out of her bed to be at work for 5:45am for 10 whole days! The reason = you!

Around this time of year, people feel that they need a wee extra kick up the b*m and who better to do that for you than Fairy Bod Mother herself. With years in the industry and a background in fitness for more years than you can count on your fingers, she knows that her sleep-mark-tiger face can get you into gear for the early starts and health and fitness reward you’ll feel and see!

Wither you are after weight loss, motivation or a feeling of achievement, people of all fitness levels are welcome at Fairy’s Summer Camp. Small enrolment groups mean you get a lot of individual attention and its NON-military style gets you moving at your own pace, but watch out, Fairy can see everything and she will motivate you to your max!

Weigh ins and bio-impedance (fat, muscle and water) can be taken (request for these must be made before Day One) and nutrition plans are NOT included but I’m sure Miss Fairy will expose you to some example meals.

So! That being short and sweet (just like me….) Who’s in?! Classes will run from 6am-7am each day! Your booking links are below!

Monday 16th – Friday 20th Octover 6am-7am
NON MEMBER
MEMBERS

Monday 23rd – Friday 27th October 6am-7am
NON MEMBERS
MEMBERS

With lots of love, Fairy x

  • Camp cancellations must be made 24 hours before day one to receive a refund

Medical Form

Hit The Ground Running

21.06.2017

Running is simple… Right? Although running is a fuss free form of exercise, its crucial you take it seriously.

Technique. Although bracing your own fab running quirks, it’s so very important that you look after yourself, especially in the beginning stages so it can be carried out throughout your training programme.

Run tall, strike the ground lightly and quietly, hold your gaze 10-20ft in front of you, use your arms, keep the knees low and relax!

Here’s a few training plans, courtesy of Bupa, that may help you along your way!

Beginners 10Km Training Plan

Intermediate 10Km Trainign Plan

Now, here’s the most important part… who would like a Running On Fairy Dust T-Shirt?! Email us on management@fairybodmother.com to let us know you are interested!

With love always, Fairy x

Kids Fitness @ Fairy Bod Mother

15.06.2017

Fitness For Young Fairys and Super Heroes

Learning the joys of exercise as a child is a vital skill that enables children to become healthy, confident adults.

At Fairy Bod Mother we ensure that children enjoy themselves so much, they keep coming back for more!

Years of experience working in and alongside schools providing quality health and fitness classes, Fairy Bod Mother (in conjunction with Dumfries and Galloway Active Schools) would now like to expand her established adults exercise classes and invite children from Primary One upwards.

The benefits mentioned below are only a narrow margin of what the classes will achieve:
Benefits
• Healthy heart, bones and muscles
• Highly qualified instructors and expert tuition
• Learning valuable life skills
• Increased confidence, self esteem and ability
• Access to unique exercise programme
• Fun Fitness Exercise based around play
• Social fun in a caring environment
• Membership of club and insurance

Classes will take the form of an exercise class NOT a sport specific class and will work on concepts such as balance, agility, co-ordination, speed and of course help develop whole body fitness.

Fairy Bod Mother is the perfect answer to providing healthy fitness classes that are great fun. Children’s energy can be channelled into every activity with us, and you can expect to collect a happy energised child at the end of the session!

Class Days and Times

Start Date Wednesday 5th July. End Date Thursday 17th August
P1-P3 Thursday 10.45am – 11.30am £2 Per Session
P4-P7 Wednesday 4pm – 4.45pm £2 Per Session
Primary and Secondary aged kids can also attend ANY Monday – Friday 9.30am and Sunday 10.30am class in the summer holidays with a parent or guardian.
Primary £2 per session. Secondary £3.50 per session.

Baby Bod Mother

14.06.2017

Baby Bod Mother

Meet Lyndsey Millar, one of the founders of Baby Bod Mother. She holds prestigious certifications within the fitness industry but takes great pride in being part of a qualified minority, a trainer for Level 3 Pre and Post Natal Fitness. This is Lyndsey’s Story…

As a mum of three, I found there was a real lack of ante-natal exercise classes with knowledgeable, confident trained professionals. Throughout my pregnancy, I suffered from pelvic pain but had no point of contact or advice on how to reduce pain or ultimately prevent it from happening, if I was lucky enough to have further pregnancies. Labour and recovery, on the back of my pain, was slow and frustrating and like every new mum, I wanted to try and get back to being me. Juggling my new role as a mum, a partner and a person was tough, just like it can be for everyone(!) but I craved getting fitness and group exercise back into my life!

Years went by and it quickly became apparent (after a career pre-kids in the police force!) that physical activity, exercise and supporting people through their fitness journeys was where I wanted to take my life. So there I had it! Brave pills swallowed, I put my head down and I got myself some qualifications! After I received my Level 3 Gym and Exercise To Music Certifications, it occurred to me, I could fill a gap I wish had been filled 10 years ago. I swallowed yet more brave pills and with the encouragement and support from co-founder of Baby Bod Mother, Kim Harkness (of Fairy Bod Mother Fame!) I became a Level 3 Trainer for Pre and Post Natal Fitness.

Lyndsey Millar, the Maternity Specialist
As a fitness/group exercise instructor, I have taught, coached and nourished thousands of clients with different fitness levels, abilities and attitudes but one group stands out.
As the maternity specialist at Fairy Bod Mother, I have had the pleasure of working with hundreds of women, all at different points in their maternity journey. I absolutely love women having the confidence to contact me pretty much as soon as they know they are pregnant and 10 months later, I can welcome them and their bundle to come exercise with me!
There is nothing more rewarding for me seeing a happy healthy pregnant mum coming to Fairy Bod Mother classes, knowing I’ll get a cuddle at months down the line at Baby Bod Mother

Why Baby Bod Mother is for you
Both founders have made sure anyone can complete both Fairy Bod Mother and Baby Bod Mother classes safely and effectively through-out your pregnancy. By choosing to come to our sessions, you’re not only gaining access to our classes but you are gaining ad-hoc advice from a qualified trainer and mums (pregnant or post natal) surrounding you!
We believe we have created something that has lowered all the usual barriers to busy mums and mums-to-be with exercise and health

Want to know more about Baby Bod Mother?

Like our Facebook page
or email maternity@fairybodmother.com

Health is for all ages

23.05.2017

As the years have went on, I’ve noticed a stark difference in the age that people settle back. Once upon a time, if someone were to say that a 50 year old was starting a new relationship, or running a marathon you may have been surprised, this is no longer the case. At this time in your life, you are more than likely to have grown up kids and have had the peak in your career so it’s time to think about yourself and have fun.

Each and every day I get calls and have consultations from those looking to further improve their health and keep their weight in check and they are becoming a prominent part in the work I do. Hormonal fluctuations, weight management and worries about heart disease, osteoporosis and cancer are at the forefront of wishing to select the right foods. Alongside these, keeping illness at bay, reducing wrinkles, maintaining hair thickness, boosting memory and having a good nights’ sleep are also on the wish list, so it really does pay to select the right foods and keep you looking and feeling young and healthy.

Making a shopping list (alongside not shopping when you are hungry) is always helpful whilst looking at weight fluctuations by why does it have to stop at weight management, can we not write list for staying young? Here is a starter example, for your ‘Stay Young Shopping List’

Healthy Heart
A diet high in fibre is important when controlling and lowering blood pressure, reducing the chance of heart disease. Foods such as fruit, vegetables, beans, pulses, wholegrain and brown rice all help take away LDL cholesterol to keep your arteries elastic and clean.

Osteoporosis
Eating more calcium rich foods such as yogurt, fig, tofu, cottage cheese, spinach, broccoli or all dark green vegetables can prevent bones becoming porous resulting in ease of fracture and breakage of bones.

Feeling poorly
The immune system helps the body defend itself against viruses, bacteria and the ever happening cold so were really need to help it out! Eating foods such as cranberries and strawberries, which are rich in vitamin C, riboflavin help the body produce more antibodies and keep illness at bay.

Smoothing fine lines
Cold water fish such as salmon and sardines are rich in omega-3 fatty acids and speed up the formation of new skin cells and elastin, keeping your skin nice and taught! Additionally, fish’s omega -3 has been known to help prevent and heal blemishes faster so it’ll be youthful skin all round!

Maintaining hair thickness
While genetics play a role in hair thickness, the foods you eat can also impact. Legumes such as lentils and chickpeas contain biotin, a B-complex vitamin needed for hair growth and nuts contain high levels of protein, along with selenium and omega-3 fatty acids that improve scalp health.

Boosting Memory
Blueberries contain anthocyanin, a known memory boosting phytochemical which gives protection against disease and can help stop the onset of degenerative diseases

Having a Good Few Zzzzz’s
Having a sleepless night can be one of the most frustrating things and is one of the most common complaints aired in the GP surgery, with 20 million UK adults suffering from sleep problems at some point in their lives. Getting into a routine and having 7/8 hours of good quality sleep a night can help the connections in our brain and help memory and functioning, it also helps regulate metabolism. Having hot milky drinks in the evening instead of alcohol or tea or coffee can work alongside a strict routine and which in turn helps skin to look younger and fresher. The myth ‘beauty sleep’ may actually be true….