Tag Archives: Health and Wellness

Beauty Tips for the End of Summer

This year, we have been graced with another one of those summers, where if you blinked, you may have missed it. Hopefully some of you are looking for those post-summer holiday tips, so here are a few that will certainly help.

Painted Nails – One of our Favorite Accessories
Witchy Wisteria, Dased Dahlia and Hotter than Hibiscus by Jessica Cosmetics are fantastic nail colours from this season to help you to keep the feeling of summer going for a little longer.

If you struggle to keep your nail varnish in one piece, geleration is a fantastic option. GELeration from Jessica is the next generation of soak-off gel nail systems. Created with the health of natural nails in mind, this evolution in technology protects nails, offering weak, bitten or problem nails the opportunity to grow. They make for perfect nails for 2-3 weeks with long-lasting high gloss shine, giving a durable yet flexible non-chip finish which is instantly dry. For more information, visit http://www.donningtonvalley.co.uk/spa_handsfeet.asp.

Relieving Your Muscles – the Right Way
Most of us got into the Olympic spirit in some way or another – some have tried a new sport, some have set new fitness goals and others have found that watching sport on TV is just as addictive and enjoyable. Therefore, take some time out and give your body some me time and pamper yourself with the Espa Fitness Bath Oil, a warming sore muscle bath oil to ease aches and pains. A powerfully soothing essential oil bath blend to ease tired muscles and aching joints before and after exercise. Restorative Indian Bay and clove bud oils deeply warm and relax the body to relieve muscles, aches and pains. Lavender helps ease the mind, while sweet almond oil deeply nourishes for softer, supple skin.

ESPA is a line of products ranging from mud therapy to skin moisturisers both available to purchase or in form of treatments at the spa. An unusual combination of aromatherapy, hydrotherapy, thalassotherapy and phytotherapy create a philosophy focused on enhancing an individual’s lifestyle in a way that is both holistic and versatile. Visithttp://www.donningtonvalley.co.uk/spa_espa.asp for the full list of treatments and products offered.

Keeping Some Sun All Year Round
If you are feeling like the summer sun has not given you that glow you need, try topping up your tan with a self tan. If you are a confident home tanner, then a self tan milk or cream is perfect. Alternatively there are tanning sprays on the market which make the application a lot quicker and easier, if the colour is the concern and you do not want to go too dark, try a gradual tanning product. It allows you to top it up when you want. If attempting to tan yourself is still giving you doubt, then book a Spray Tan at our spa:http://www.donningtonvalley.co.uk/spa_selftan.asp.

Decline Push Ups

This great exercise which targets the following muscle: Pectoralis Major (upper pecs)

Again like other exercises we have mentioned in previous blogs you can do this at home if you cannot make the gym. So lets get training before the summer!

Starting Position

1. Use a bench and place it in a flat position, then place your feet shoulder width apart on the bench raised up on your toes.

2. Your body should be in a straight line with your arms in line with your chest, arms fully extended in a push up position.

Movement

1. Slowly let your arms bend bringing your body towards the floor, and stopping before you touch the ground.

2. Hold for a moment with your abs contracted. Return to the start position by straightening your arms and using your pectorals.

Tips

• Try contracting your abs before you begin the movement.

• Come down slowly at the start of the movement and explode on the way to the top.

Enjoy this exercise and let us know your feedback. Alternatively pop down toDonnington Valley Health Club and let us know.

Fitness Team
Donnington Valley Health Club & Spa

Ball Pull-In

This month we have put together an exercise to target the rectus abdominis and transverse abdominis muscles (your core). Ideal to try at home with a fitball or at the gym, this is a great exercise for your abs and will help tone your tummy.

Starting Position:

Get into a press up position, placing the exercise ball on the lower part of your shins.
Your body should be in a straight line.

Movement:

Slowly pull your knees in towards your chest, allowing the ball to roll forwards under your ankles. Hold for a moment with your abs contracted. Return to the start position by straightening your legs and rolling the ball away from your body.

Tips:

  • Try tucking your chin into your chest during the movement.
  • Keep your back as straight as possible.

Have a go and let us know your feedback!

Fitness team
Donnington Valley Hotel & Spa

Squat Thrusts

Four-Count Squat Thrusts

To start this simple exercise stand tall with your arms by the side of your body. Lower your body into a squat position as per our images below. Keep both hands in front of you on the floor, jump your legs away from your body so that they are straight and the weight of your body is over your hands (a plank position). Simply return your legs back to you hands back into the squat position again and jump upwards to straighten out your body, back into standing position. Try to do about 10 of these and then repeat twice more.

This is such a great exercise to do at home as no equipment is necessary. If a beginner try to do as many as you can, and with practice you will become stronger and able to perform more.

If this routine is performed regularly you will develop strength and mobility in your hip joints and knees. Not only this, but you will gain strength in your pelvic and abdominal areas. This is all key to help you improve your performance at high speed sports.

If you would like more information on exercise tips or to book a personal training appointment, contact Donnington Valley Health Club on 01635 551188.

Fitness Team
Donnington Valley Health Club and Spa

Winter Beauty

With the colder weather drawing in, it’s that time of year again to be thinking about how to try and avoid the inevitable winter skin blues.

Here are my Top Tops:

• If you use a cleansing wash or even cleansing wipes try and swap to a cleansing milk for the winter months to avoid stripping the skin.

• When possible, throughout the season use a moisturising face mask once or twice a week to top up the moisture levels in your skin.

• Keep your legs scale free and smooth throughout the harsh winter by using a good exfoliator on a weekly basis, and then apply a body moisturiser daily or even a body butter to nourish the driest of skins.

• Get glamorous this winter with this season’s nail colours like taupe, navy and even metallics, very chic on short nails.

• Keep yourself hydrated. Keep up your fluids and look after yourself from the inside.

• Start the day with a hot shower,but before you get out switch to cold water for about fifteen seconds. Then turn up the heat a little, and down again to repeat the process for about two minutes. I hear you say, why would I do a thing like that! This is a simple hydrotherapy technique which revitalizes the skin by stimulating the flow of blood through the body. It is both invigorating and highly beneficial to the skin. So even though you may not really enjoy the process, just think of the all the good it’s doing you!

• Use a facial moisturiser with an SPF as this will provide protection from all the elements.

• Drink a glass of hot water with lemon. This Chinese herbal remedy is a sure-fire method of energizing your body and will de-tox your entire system. This means that your body will be able to clean the blood faster to get rid of toxins responsible for bad skin.

• Simply sleep! Money cannot buy the benefits of a good night’s rest. Your oxygen levels will drop if you don’t get enough sleep, meaning that your cells will not be renewed as quickly. This is when degenerative skin aging sets in. Try to get seven, if not eight or nine hours of rest a night to achieve absolutely painless benefits. It’s ideal!

Alternatively pop down to the Spa for a treatment and a bit of pampering! See our website for all the treatments available:http://www.donningtonvalley.co.uk/spa_signature.asp

Hannah Henley Spa Director Donnington Valley Hotel & Spa

Our Guide to Hip Raises

This exercise will work your glutes, hamstrings, your core and lower back muscles. Before you give it a go, look at the teaching points below.

  • Lie on your back on the mat with your knees bent and your feet flat on the floor

  • Raise your hips off the floor so that your body is in a straight line from knees to shoulders

  • Pause for 3 seconds in this positioning before lowering your hips back down to the floor

This is a great excercise you can do at home to firm up your hips and glutes, why not give it a go?

For more information on the Health Club at Donnington Valley Hotel & Spa, and to try our 6 week membership offer see our website for detailshttp://www.donningtonvalley.co.uk/spa_trialmembership.asp

The Dumbbell Split Squat

An easy free weights exercise that targets the three major muscle groups in your lower body, your glutes, hamstrings and quads. Here’s how to perform the exercise safely.

  • Pick up a pair of dumbbells and hold them by your side
  • Take a big step forward so you are standing in a split stance
  • Your front foot should be flat to the floor, with the heel on your back foot raised off the floor
  • Lower your back leg until your knee is just off the floor
  • Pause at the bottom of the movement before pushing yourself back up to the standing position

Complete all your reps on the same leg before swapping over to work the other leg.

If you would like more information on these exercises or to book an

appointment with a personal trainer call 01635 551188

Tone Up For The Summer

Here are some effective exercises to get your abs in shape this summer.

Bicycle CrunchBicycle Crunch

  1. Lie flat on the floor with your lower back pressed to the ground
  2. Put your hands beside your head
  3. Bring your knees up to about a 45-degree angle and slowly go through a bicycle motion
  4. Touch your left elbow to your right knee, then your right elbow to your left knee
  5. Breathe evenly throughout the exercise
  6. To make it easier, keep your feet flat on the floor and go through the bicycle motion one leg at a time.

Long Arm Crunch

  1. Lie on your back with your arms over your head with hands clasped and arms close to your ears
  2. Keep your knees bent with feet flat on the floor
  3. Contract your abs and lift your shoulder blades off the floor.
  4. Lower and repeat for 12-16 reps
  5. An easier option is to keep hands on your temples.

We have a wide range of membership options available and many popular classes at Donnington Valley Health Club and Spa. Take a look at our website for more information.