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  • Instructor Newsletter 10th September 2015

    Screen Shot 2015-08-23 at 08.25.26 





    September is BUZZING.YEAH!

    Busy Live classes, launches & online health & fitness projects are getting so much interest.

    I’ve been doing the KSFL franchisees nationwide September launches  and getting to meet so many people.

    It’s been fab to spread the Kick Start message  & get more and more people involved in the lifestyle.

    This Saturday I’ll be in Banbury & next week I’ll be hitting
    Orpington, High Wycombe, Manchester, Glasgow then Gibraltar……very excited about meeting the GIB gang.

    You are more than welcome attend any of the launches so
    please get in touch for details.

    This weeks newsletter see in a new contributor Jennifer Bulcock.
    I met Jen on PERISCOPE and I just loved Jens message.
    Follow her on Periscope and she scopes about kids nutrition.

    Ill be on Periscope doing a LIVE workout at 715am
    plus choreography and tons of new SCOPEs throughout today on
    Nutrition, Motivation & Business Building so do get involved.

    Download the Periscope app and search @RachelHolmes


    Are you in Scotland and want to join Kick Start Fat Loss ?

    Myself and Sarah Jane Walls  will be launching KSFL Scotland in Glasgow on Saturday 19th September at the Citizen M Boutique Hotel.

    Do you want to join the UK”s fastest growing diet, fitness & lifestyle

    Would you like to attend?

    Its a free event in one of Glasgows coolest hotels.

    To book your place message Sarah Jane Walls on Facebook or email U can’t wait to see you there.


    Kelly Reed Banks NEW Power Conditioning Tour

    Kelly will be touring the UK with another unique tour
    this time its all about Power Conditioning.

    Click here for details


    HOT FP is back!!! with Kelly Reed-Banks

    So we launched HOT Fitness Pilates back earlier this year with a great success!!! I can honestly say it is my favorite class to teach!

    I love teaching in the heat and a love even more the benefits!!!

    Hot Fitness Pilates encompasses the principles of Pilates, the benefits of working with heat and the dynamics of Sport and Dance to produce a fusion of 3 dimensional functional movements for the 21st century.

    Hot Fitness Pilates Secret has integrated the use of modern technology, employing Infrared radiant heating panels to enhance the wonderful benefits of Fitness Pilates.

    It is a fact that exercising in the heat helps to burns more calories. Heat helps the muscles to get into postures more deeply and effectively. The heat helps to produce a great range of movement in joints, muscles and ligaments.  When exercising in the heat, your metabolism speeds up the breakdown of glucose and fatty acids. Sweating promotes detoxification and elimination through the skin. Sweating has proven its effectiveness in flushing out toxins and maintaining optimal physical as well as mental health. Sweating helps the body cleanse itself and clears bacteria out of the skin. The process of sweating helps improve circulation and gives the skin a fresh look and feel. Like thousands before you, you will find that practicing Hot Fitness Pilates in a correct HOT studio creates a satisfying and almost addictive feeling of achievement that you will pass on to your participants.

    Where does HOT Fitness Pilates fit in with other Pilates programmes?

    HOT Fitness Pilates is a group exercise programme designed to enhance the posture, strength, balance and stability of a healthy adult. Fitness Pilates is based upon the teachings of Joseph Pilates and effective exercise prescription. Hot Fitness Pilates then incorporates this with the benefits of working with heat to give another dimension to training.

    It is not remedial, clinical or diagnostic in its approach but has its base firmly in group fitness.

    Hot Fitness Pilates is designed for the healthy adult, there are always going to be risks working in heat and it is important that all instructors properly screen their participants and make them aware of the contraindications relating to this class.

    The Benefits of Hot Fitness Pilates –
    It is important to understand that it would be very dangerous for an instructor to just ‘turn up the heat’ in their normal studio to make it HOT. This can cause the spread of germs and infections and in some cases serious disease, so all HOT studios’ must be fitted with the correct infrared radiant heating panels or heating system.

    Far Infrared Rays (FIR) are part of the sun’s invisible spectrum. FIR radiant heat is a form of thermal energy. This is the warmth you feel penetrate your skin when you are outside in the sun. FIR light should not be confused with ultraviolet light which causes sunburn and damage to your skin. Far infrared rays do not cause sunburn or skin damage. Far infrared rays are waves of energy, totally invisible to the naked eye, capable of penetrating deep into the human body (approx 4cm), where they gently elevate the body’s surface temperature and activate major bodily functions.

    Many professional sports players and athletes have used heat for training for many years. The extreme heat has been justified with the ground that such warmth will enable one to utilise hundred percent performance of the vascular system when blood carrying oxygen will be allowed to be circulated better than ever. This blood, sufficiently and easily, will reach to the tissues of each and every corner of the muscle and to the tissues of all the organs of the body. The exhaustion awards the muscles and joints greater elasticity and flexibility and the collagen encompassing the joints will achieve positive tenderness. Thus a person engaged in sports and games will find his or her performance enhanced by training in heat.

    In each class in Bikram’s Yoga centre more than 600 calories will be burnt paving way for the much expected loss in weight and the body will be freed from toxins simultaneously. Participants serious in HOT Fitness Pilates classes are sure to have a similar experience.

    Many instructors have asked us what is the difference between HOT Fitness Pilates and normal Fitness Pilates? The answer being that we have created a very unique formula for our HOT Fitness Pilates training which works perfectly with training in this type of heat.

    WE have created the 5 phases of HOT Fitness Pilates which we recommend all qualified instructors follow which are –
    Phase 2 – BALANCE,
    Phase 3 – STRENGTH,
    Phase 4 – CORE

    At Choreography To Go we want to promote instructor individuality, personality & above anything FREESTYLE choreography. However due to nature of this type of class and the risks that can come with working in heat, we promote that all instructors follow the 5 phases in this order for EVERY class you teach.
    The choreography design of each phase is down to the individual instructor and we will give you exercise ideas for each phase during the course but essentially each HOT Fitness Pilates class will follow the same format which is listed above.

    The class is beautiful to teach, it really focuses the mind as well as the body & everyone who has experienced it all love the fact they can switch off from all the chatter and chaos of the outside world. No Mobile phones are allowed in the studio, you take your shoes off outside and only YOU, water & towel are to be brought in the studio!

    So if you are a qualified Pilates or a Fitness Pilates instructor and would like to get qualified to teach HOT Fitness Pilates then jump on our next course at GO TO HOT YOGA in Nottingham on 26th & 27th September. This course is open to all Pilates or FP instructors!!

    You will receive a full comprehensive manual, training DVD & gorgeous HOT FP T-shirt!!!
    We have 5 places left on this course so book today at –


    The Low Down On Junk Food For Kids – Jennifer Bulcock

    Changing Attitudes

    I’m fed up of hearing ridiculous justifications for eating junk food.

    “Everything in moderation”?”Part of a balanced diet”

    Since when did a balanced diet mean broccoli in one hand and cake in the other?

    We’ve become so detached from what a truly balanced diet is, that we’re all getting sicker, fatter, and depressed. In fact, I bet many people reading, believe they don’t eat that much processed junk foods, or maybe you know you do, but you would rather continue with your head in the sand.
    Breakfast cereals, potato chips, crisps, French fries, chips, cookies, biscuits, hot dogs, fizzy sodas, cheesy puffs, sugary yogurts, bagels, pretzels, fast food, take out pizzas, candy, sweets….. Etc

    All this is, basically crap!

    People are living, and just about surviving on this rubbish day in day out.

    Take a look at the packets.

    READ the ingredients.

    I bet you won’t know what half of them are, yet you still want to shove it into your body muttering “everything in balance”.

    We’ve been brainwashed, quite simply!

    The fast food manufacturers are profiting from our stupidity.

    If you believe the manipulated half-truths pedalled out as nutritional advice by the junkfood corporations then you are a fool!

    Relying on convenient processed junk food on a regular basis creates a vicious cycle, leading to depression and poor nourishment. You can be malnourished and overweight. But you can also be malnourished yet still appear to be a healthy weight. Size is not the only indicator of health!

    Studies even demonstrate the addictive type response from eating junk processed foods!

    It isn’t just in your head.

    It’s actually in your gut!

    Scientists now view the gut as the “second brain”. The gut communicates with the brain via neurotransmitters. These are the chemical messages that dictate your mood, sleep cycle, concentration and even your weight.
    If your diet consists of a lot of junk processed foods, you won’t be getting enough essential nutrients needed for your body to build these magic chemical messages. So it’s pretty likely you’ll feel depressed, sluggish, and have massive cravings for sugary sweet food and drink.

    A vicious cycle!

    Even more evidence demonstrates how important it is to keep your gut healthy, and it is pretty clear that a diet consisting of a lot of processed junk food and drink does not equal a healthy gut.

    Real whole food has all the right components for your body to digest. Clever little things called enzymes, which are responsible for making food rot, are actually needed to digest the food.

    But processed junk foods have these enzymes removed, to increase the shelf life. Meaning your body is lacking these little enzyme soldiers to help digest what you’re eating.

    What happens?

    Your gut stops working properly! And guess what other important body function is closely connected with your gut?

    Your immune system, yes, you know, what fights off germs, bugs, and infections, keeping you in tip top health!

    If you suffer with any of the typical symptoms of immune dysfunction, it can usually be traced back to what you’re eating.

    Eczema, asthma, hay fever, migraines, fatigue, low libido, recurrent illness etc sound familiar?

    Recent studies also show that eating processed junk food will have an effect on the amount of energy you burn, slowing down your metabolism. This is largely due to the fibre content.?Lack of fibre is one of the biggest dietary problems faced by society.

    Even if we all ate exactly the same as we do now, but added in loads of fibrous green vegetables to each meal, we’d see a huge improvement in our health; such as our cholesterol levels, and type 2 insulin sensitivity.

    ?The lack of fibre in processed foods is another reason why we tend to over consume. There just isn’t enough volume of food to fill our bellies, despite the high calorie value, so we end up eating more and more.

    When it comes to our kids, setting them up with the right foundation for a healthy balanced diet couldn’t be more important. Research suggests that in preschool aged children, those exposed to regular processed foods in early childhood had a huge increase in their LDL (bad) cholesterol levels, increasing their risk of developing cardiovascular disease!

    As a parent, this genuinely scares me!

    Why would you want to increase the risk of your kids dying prematurely?

    Is it really worth it:

    For that convenience a few times a week?

    Or because they crave that sugary breakfast cereal with the cartoon character?

    Or because all their friends do it?

    Or because the advert implies that its “normal”?

    STOP being a sheep, STOP funding these food corporations who want to profit from our ignorance and cheaply produced junk, which they market as “food”
    Take responsibility for your health and our kids, because one day we’ll look back and realise many of the diseases and problems we’re all suffering today, are related to the junk we all keep shovelling down our throats day in day out!

    Contact Jennifer
    Jennifer Bulcock is a healthy lifestyle motivator, and mum of 3. She is a regular contributor for Protein Lifestyle and PT Magazine. Check out her Facebook page & find her on Twitter & Instagram @jenbul13

    Why I Had To Go Bankrupt
    By Jo De Rosa

    Exactly six years ago to the day I went bankrupt.
    I was summoned to the court at 9am on 09-09-09
    And it was the best thing I ever did.

    Sometimes we don’t know why things happen.
    We resist
    We fight
    We question

    It was without doubt one of the worst times of my life, and not a decision I took lightly.
    I was gridlocked with fear.
    It seemed to course through every inch of my body, as I lived on tenterhooks as the situation got gradually worse: not being able to answer the phone; fearful every morning as the postman delivered more demands; and dreading what the future held for me.

    Bankruptcy was a complete surprise to me, and came along with overwhelming shame and denial as well as the fear.
    I wrote about this extensively in my first novel ‘If You Could Have Anything, What Would It Be?’, with my experience channeled through a character called ‘Meg’. Here is an excerpt from ‘If You Could Have Anything’:

    The end of the financial year was fast approaching, and Meg had been putting off making an appointment with her accountant. Not only was she dreading facing the actual losses that her company had acquired, but she didn’t even know how she was going to pay her accountant. She knew it was a mess but it was much easier to pretend it wasn’t happening.

    As the deadline got closer Meg had absolutely no choice but to pluck up the courage to make the appointment, which was scheduled for later in the week. Meg took along all her paperwork (she was very good at keeping everything organised) and with a heavy heart sat opposite her accountant Neil.

    “Meg, it’s good to see you,” he said.

    “Yes, good to see you too, Neil, but I’m afraid things have got much worse since the last time we spoke.” Meg was surprised how good it actually felt to be honest about her finances, rather than the customary, “Yes, everything is great,” nonsense that she would say to people in passing, if they asked.

    “I had feared that would be the case, Meg and I’m really sorry to hear confirmation of what I suspected,” Neil continued “Let’s have a look at your profit and loss spreadsheet and why don’t you run through what’s going on.”

    The two of them sat for around half an hour breaking down all the figures when Neil suddenly said something that stunned Meg.

    “I think you should go bankrupt, Meg.”

    The words hung in the air for what seemed like ten minutes before Meg finally replied, “You are joking.”

    “No, Meg. You have got over £30,000 of debt through this business with no way of paying it back, and you have no assets. It is my advice that this is by far the best course of action for you.”

    They discussed bankruptcy further, with Neil providing some information about the government debt helpline for Meg to take home with her.

    One of Meg’s friends worked close by and she found herself gravitating towards his shop laden with this heavy information.

    “Bankruptcy!” Jon said.

    “I know, it’s insane, isn’t it?” she replied.

    “It’s very drastic,” Jon stated.

    “I have a lot to think about and he’s given me a website to look up, so I’m going home now to do that.” Meg said her goodbyes and as she walked home she felt like she was floating about the ground, and everything around her seemed out of focus. She could not believe what she had just heard, bankruptcy, really? It was crazy.

    At the time it felt like my world had shattered.
    I was a failure.
    I’d lost everything.
    And it was the culmination of my first nine entrepreneurial years, where I had yo-yoed between huge financial success (selling my business in Thailand for a great profit) to losing it all and returning to the UK with nothing. On my return I invested into a national children’s yoga franchise, along with many others, but unfortunately the franchisor’s projected figures were unrealistic and once again I lost it all.

    I took comfort in the fact that many top business owners have been bankrupt, and deep down knew it was absolutely the right thing for me to do.
    However, I really had hit rock bottom and telling my parents was scary and the shame I felt as I plucked up the courage to make the call was palpable. ?This is how I wrote about it in ‘If You Could Have Anything’:

    Meg was slowly coming around to the idea that this was in fact the right thing to do and somehow had to break the news to her parents. Everyone wants their parents to be proud of their achievements, so telling them that your business has failed and you have over 30 grand of debt is hard. Meg knew this was going to be a tough phone call because her Dad’s best friend was a retired accountant! As soon as she said the words and ‘bankruptcy’ hung inside the phone line somewhere between them, her Dad said, “Do you know what, we all feared that was going to happen.”

    Meg laughed with relief.

    “I thought you’d be angry or something, Dad.”

    “No, Roger said ages ago that bankruptcy was on the cards because you have no assets.”
    Meg felt like a huge weight had been lifted from her shoulders, but still felt so disappointed that she had messed things up so badly.

    “How did I go so wrong though?”

    “You mustn’t think like that Meg” her Dad assured her. “It wasn’t your fault, it was those hard-selling franchise owners who fed you a cock-and-bull story. All you did wrong was fall for their lies, and anyway you weren’t the only one, were you?” he said.

    This was very true. As it turned out there were about 20 unhappy franchisees who were all in the same boat as her: sold a dream that never materialised, and in huge debt because of it.

    They chatted further then said their goodbyes. Meg sat with her head in her hands and cried for the first time since the word bankruptcy had been uttered. She cried because she was relieved, because she was sad, and because she now had the unenviable task of telling her four teachers and all the schools they were working in that the company had gone bust.

    I felt I was standing on unstable ground (I was drinking heavily at the time too which of course didn’t help) with a trapdoor beneath me which opened sending me free-falling downwards into a deep dark scary pit. Unbeknown to me at the time I was actually descending to a new reality, one where I would in the future find everything that I had ever searched for.

    And once I’d had that conversation with my parents my spirit was lifted and emotionally I was able to let go of the shame and instead welcome the relief that the bankruptcy gifted.

    I could breathe again.
    I had given myself a clean slate, a fresh start, and a blank new chapter lay before me.

    This day six years ago really was the first day of the rest of my life.
    I felt light that day.

    And I knew in my heart that it was happening because it was meant to.
    Even though it was a difficult time for me, I trusted.
    In fact TRUST became my teacher for the next few years.

    I learnt how to let go.
    And as I let go of the past, and began to truly trust myself, I released my frozen position of fear and debt…and so moved into the world of freedom.

    I dove even deeper into personal development and meditation post bankruptcy, and with my clean slate started visioning and creating the EXACT life that I wanted.

    Today I drove my 4×4 to the station and I’m on route to attend a days mentoring with someone who I have been drawn to and wanted to work with for a number of years.
    This is my reward.
    I wanted to mark the occasion somehow.

    And in the last six years EVERTHING has manifested that’s on my vision board.
    Winning an award; working with an inspirational mentor who can push me even further; becoming a motivational speaker; being financially comfortable; having wonderful relationships with my husband, step-children, family and friends; a beautiful home; great health; and a flourishing business.
    And the very last thing (in the last month!) was a 4×4 car, which is now my reality.

    I believe.
    I trust.
    I have watched as I claw myself out of the deep dark scary pit that I was in six years ago and not only have I climbed out, but am now at the very top of a Himalayan sized mountain!

    It feels that a cycle has been completed and now I am being called to share my experience with the world.
    A new book is being written.
    Blogs are flowing.
    I literally cannot stop writing!

    I’m completely open.
    My creativity is on fire.
    There are no secrets.
    The resistance has gone.
    I am totally 100% in service to the world.
    It was all for something.
    For you.
    My experience all there BECAUSE I am able to translate what I’ve been through to help others.

    And I am on top of the world.
    In heaven here on earth.

    And as ever what has supported me throughout all of this has been meditation.
    The connection to source.
    The connection to who I really am underneath all of the stress I’ve been through.

    So wherever you find yourself right now, even if it is at the bottom of a deep dark scary pit, I’ve been there too. I know how it feels. It may be shit, but it wont be like that forever if you choose NOW to change it.

    ps. And if you are interested in the whole story, then you can read my book ‘If You Could Have Anything…What Would It Be?’ in paperback or kindle on Amazon via the link below ?

    As ever please let me know what you think.
    Do these words resonate?
    And what are you CHOOSING today? xxx

    Facebook:  InnerGuidance
    Twitter:  @Inner_Guidance
    Copyright: Jo De Rosa 2015


    Immigrants, Migrants, Refugees & Ex-Pats…….!!

    By Andrew Crawford

    Sorry folks ..but I couldn’t escape this topic and it’s variations and wider issues…but before I begin……

    Finish the sentence.


    What is it good for….??

    So let’s begin with some meanings.

    To emigrate is to leave here and move to another country.

    To immigrate is to leave another country and move to here.

    Migration is moving from one place to another.

    So…….with that in mind, what is a Refugee?

    Refugee is a person who has been forced to leave their country in order to escape WAR (what is it good for??…………) persecution, or natural disaster.

    Let’s throw another word in the mix…..Expat

    What is an expat? And who is an expat?

    An Expat is a person who is voluntarily absent from home or country;

    Some arrivals are described as expats; others as immigrants; and some simply as migrants. It depends on social class, country of origin and economic status.

    Have you noticed?

    Listen to the radio or news and it will become crystal clear. The way that it is said conjures up a negative image.

    Africans are immigrants. Arabs are immigrants. Asians are immigrants. However, Europeans are expats because they can’t be at the same level as other ethnicities.

    Top African professionals going to work in Europe are not considered expats.

    So Andrew……

    Where is all this going??..What has Immigrants, Emigrants, Expats & Refugees got to do with Accountancy & Tax??

    Well…if you are in the UK year after year you are classified as Ordinary Resident.

    I will try and make this easy….tee hee

    For UK tax purposes the Boys in the Big house will need to know your ‘residence status’ so that they can tax your as…


    This part is all to do with foreign income…..


    People coming to the UK permanently, immigrants, refugees, expats or as long term visitors are resident and ordinarily resident from the date they arrive.

    Short terms visitors will be ordinarily resident from the fifth tax year onwards.

    What does this mean for all those people worried that they will take all the jobs, houses and what nots.??

    A UK resident is taxable on their worldwide income but non resident people only pay tax on their UK income.

    Everyone has heard of the 183 day rule?? Yeah?

    If you have been in the K for 183 days in the tax year you will be a UK resident.

    If you leave the UK permanently (3 years or more) you will be treated as non resident from the date of departure.

    Your return visits must average less than 91 days per annum over a 4 year period.

    Here’s the important thing….all individuals pay income tax on their UK income regardless of residence.

    Here’s another important thing….If you are Non Resident you will not be taxed on your foreign income.

    HINT : If you have PLENTY of foreign income, consider leaving the UK for a few years and get non residence status. Why do you THINK bands go on a WORLDWIDE tour over a few years …staying out of the UK?? Eh?

    It’s not for their health….!!!


    Firatly…If you’re not a boxing fan then Saturday will not be marked in your diary. However, for me and other boxing freak fans Floyd Mayweather bids to match Rocky Marcianos unbeaten record of 49 fights.

    Secondly ….after fighting for  liberty and laying down their lives on the line for our country, in wars they do not fully understand, in battlefields sometimes inadequately armed, in a foreign land they sometimes know nothing about, our service men & woman are being denied homes once they come back home to our shores from killing foreign people in a WAR (What is it good for…….??).

    With the multi millions they spend on defence, arms, missiles, bullets, rockets aka Weapons of Mass Destruction, you would think that they would eek out a budget to support our brave soldiers…!!

    Obviously not……

    So Let’s Stand Together of Fall Apart

    Andrew James Crawford


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