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Training & Nutrition Tips

Workout of the Week - The Pillow Workout!

Its that time of week again...... Its 'Workout Of The Week'!For this workout, all you need is a pillow!

Workout of the Week - Animal Themed EMOM

This week's 'Workout Of The Week' is animal themed! Complete 4-5 rounds for a 15-20 minute workout. Enjoy!

Workout of the Week - Mildred's Farewell Saucepan Workout!

Mildred is back from Holiday but has decided this will be her last show and will let Aimee take the reins back next week!

Mildred's final workout for you is 'The Saucepan Workout'

Workout of the week - Mildred's pre-holiday workout!

This week Mildred is very excited because shes on Holiday for a week! Here is her suitcase workout!

Milon at Home 6 with Ben - Online class

Can't make it to Milon? Don't worry, Ben brings you a strength and cardio workout straight to your home.
Watch the Milon at Home induction video first to brush up on your technique and to determine which of the 3 levels of exercise is most appropriate for you.

Dynamic Yoga 5 with Henrietta - Online class

Dynamic yoga is a fluid form of yoga that uses rhythmic repeated movements to teach you how to release tension to “soften” completely in any yoga posture while still maintaining the necessary muscular effort to maintain flow, good posture and good alignment. This yoga is not about how flexible or strong you are, but rather teaches you to 'feel' the pose.

Body Weight Workout 7 with Aimee - Online class

Get moving and reenergise with Aimee's body weight workout.

Intermediate Pilates 4 with Tania - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Workout of the Week - The Adventures of Mildred Part 5

Mildred is back with another fun home workout... This week from the staircase.

Body Weight Workout 6 with Aimee - Online class

Get moving and reenergise with Aimee's body weight workout.

Milon at Home 5 with Ben - Online class

Can't make it to Milon? Don't worry, Ben brings you a strength and cardio workout straight to your home.
Watch the Milon at Home induction video first to brush up on your technique and to determine which of the 3 levels of exercise is most appropriate for you.

Stretch & Mobilty 7 with Aimee - Online class

This class will help you increase muscular flexibility and joint mobility. It is perfect for anyone who has been glued to their chair all day, anyone who needs to reduce pain and those looking for something more gentle than yoga or Pilates

Workout of the Week (Single Sets) - The Adventures of Mildred Part 4

Mildred is back with this weeks 'Hallway & Tea Towel Workout'. Making exercise in confined spaces with limited equipment accessible!

Hatha Yoga 4 with Kate - Online class

Breath and unwind with the second of Kate's Hatha yoga classes.

Hatha yoga is a traditional form of yoga that includes the practice of asanas (yoga postures), pranayama (breathing exercises) and meditation, with a strong focus on savasana (relaxation). Hatha yoga is designed to align and calm your body, mind and spirit.

Body Weight Workout 5 with Aimee - Online class

Get moving and reenergise with Aimee's body weight workout.

Milon at Home 4 with Ben - Online class

Can't make it to Milon? Don't worry, Ben brings you a strength and cardio workout straight to your home.

Watch the Milon at Home induction video first to brush up on your technique and to determine which of the 3 levels of exercise is most appropriate for you.

Boxing for Fitness 1 with Ben - Online class

Boxing for Fitness has been developed and adapted from age-old training boxing principles to form a fun and addictive way of training.

This high energy class combines shadow boxing, cardio and body weight exercises to improve cardio vascular fitness, tone and strength without you having to step into a ring.

Intermediate Pilates 1 with Georgina - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Stretch & Mobility 6 with Aimee - Online class

This class will help you increase muscular flexibility and joint mobility. It is perfect for anyone who has been glued to their chair all day, anyone who needs to reduce pain and those looking for something more gentle than yoga or Pilates

Milon at Home 3 with Ben - Online class

Can't make it to Milon? Don't worry, Ben brings you a strength and cardio workout straight to your home.

Watch the Milon at Home induction video first to brush up on your technique and to determine which of the 3 levels of exercise is most appropriate for you.

Dynamic Yoga 4 with Henrietta - Online class

Dynamic yoga is a fluid form of yoga that uses rhythmic repeated movements to teach you how to release tension to “soften” completely in any yoga posture while still maintaining the necessary muscular effort to maintain flow, good posture and good alignment. This yoga is not about how flexible or strong you are, but rather teaches you to 'feel' the pose.

Stretch and Mobility 5 with Aimee - Online class

This class will help you increase muscular flexibility and joint mobility. It is perfect for anyone who has been glued to their chair all day, anyone who needs to reduce pain and those looking for something more gentle than yoga or Pilates

Workout of the Week (Circuit) - The Adventures of Mildred Part 3

Mildred has had a very stressful 5 weeks in lockdown and has decided that it is time for a drink!

Pilates 3 with Kirsty - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Body Weight Workout 1 with Ben - Online class

Get moving and reenergise with Ben's body weight workout.

Gentle Yoga 5 with Becky - Online class

This practice is designed to restore the nervous system and help release deeply held tensions from the body and mind.

Intermediate Pilates 3 with Tania - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Body Weight Workout 4 with Aimee - Online class

Get moving and reenergise with Aimee's body weight workout. All you need for this workout is a chair!

Workout of the Week (Circuit) - The Adventures of Mildred Part 2

Mildred is back, and this time from the office! All you need for this workout is a chair!

Hatha Yoga 3 with Kate - Online class

Breath and unwind with the second of Kate's Hatha yoga classes.

Hatha yoga is a traditional form of yoga that includes the practice of asanas (yoga postures), pranayama (breathing exercises) and meditation, with a strong focus on savasana (relaxation). Hatha yoga is designed to align and calm your body, mind and spirit.

Stretch and Mobility 4 with Aimee - Online class

This class will help you increase muscular flexibility and joint mobility. It is perfect for anyone who has been glued to their chair all day, anyone who needs to reduce pain and those looking for something more gentle than yoga or Pilates

Beginners Pilates 4 with Georgina - Online class

Beginners Pilates is the best place to start if you are new to Pilates or have been practising for less than 6 months. This class is also suitable for those who currently have or are recovering from minor injuries.

Core Circuit 2 with Georgina - Online classes

Core circuit classes focus on all of the muscles of your mid-section, not just your abs to ensure a well balanced workout.

Workout of the Week (EMOM) - The Adventures of Mildred Part 1

EMOM (Every Minute On The Minute) workout. All you need is a mop, broom or any sort of pole!

Dynamic Yoga 3 with Henrietta - Online class

Dynamic yoga is a fluid form of yoga that uses rhythmic repeated movements to teach you how to release tension to “soften” completely in any yoga posture while still maintaining the necessary muscular effort to maintain flow, good posture and good alignment. This yoga is not about how flexible or strong you are, but rather teaches you to 'feel' the pose.

Milon at Home 2 with Ben - Online class

Can't make it to Milon? Don't worry, Ben brings you a strength and cardio workout straight to your home.

Watch the Milon at Home induction video first to brush up on your technique and to determine which of the 3 levels of exercise is most appropriate for you.

Intermediate Pilates 2 with Tania - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Gentle Yoga 4 with Becky - Online class

This practice is designed to restore the nervous system and help release deeply held tensions from the body and mind.

Beginners Pilates 3 with Georgina - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Body Weight Workout 3 with Aimee - Online class

Get moving and reenergise with Aimee's body weight workout. No equipment required!

Stretch and Mobility 3 with Aimee - Online class

This class will help you increase muscular flexibility and joint mobility. It is perfect for anyone who has been glued to their chair all day, anyone who needs to reduce pain and those looking for something more gentle than yoga or Pilates

Milon at Home 1 with Ben - Online class

Can't make it to Milon? Don't worry, Ben brings you a strength and cardio workout straight to your home.

Dynamic Yoga 2 with Henrietta - Online class

Dynamic yoga is a fluid form of yoga that uses rhythmic repeated movements to teach you how to release tension to “soften” completely in any yoga posture while still maintaining the necessary muscular effort to maintain flow, good posture and good alignment. This yoga is not about how flexible or strong you are, but rather teaches you to 'feel' the pose.

Jo Zonta's Prawn and Vegetable Noodle Stir Fry

Jo says: "I love this recipe as its got lots of fresh ingredients and nice crunchy textures, plus its very versatile because you can use chicken, beef, tofu or fish to substitute the main ingredient. This is my own recipe which I got inspiration from my travels around Asia, it reminds me of the street food they cook right there in front of you and its a very quick and healthy meal which is nice for lunch or dinner!"

Pilates 2 with Kirsty - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Core Circuit 1 with Georgina - Online class

Core circuit classes focus on all of the muscles of your mid-section, not just your abs to ensure a well balanced workout.

Gentle Yoga 3 with Becky - Online class

This practice is designed to restore the nervous system and help release deeply held tensions from the body and mind.

Stretch and Mobility 2 with Aimee - Online class

This class will help you increase muscular flexibility and joint mobility. It is perfect for anyone who has been glued to their chair all day, anyone who needs to reduce pain and those looking for something more gentle than yoga or Pilates

Intermediate Pilates 1 with Tania - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Gentle Yoga 2 with Becky - Online class

This practice is designed to restore the nervous system and help release deeply held tensions from the body and mind.

Beginners Pilates 2 with Georgina - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Dynamic Yoga 1 with Henrietta - Online class

Dynamic yoga is a fluid form of yoga that uses rhythmic repeated movements to teach you how to release tension to “soften” completely in any yoga posture while still maintaining the necessary muscular effort to maintain flow, good posture and good alignment. This yoga is not about how flexible or strong you are, but rather teaches you to 'feel' the pose.

Body Weight Workout 2 with Aimee - Online class

Get moving and reenergise with Aimee's body weight workout. No equipment required!

Pilates 1 with Kirsty - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Milon at Home Induction Video with Ben

In this video, we will be taking you through our Milon at home content. Each movement will have 3 difficulty levels, that way when training with either the pre-recorded or live Milon at home workouts, you can choose the movement that best suits your ability

Gentle Yoga 1 with Becky - Online class

This practice is designed to restore the nervous system and help release deeply held tensions from the body and mind.

Body Weight Workout 1 with Aimee - Online class

Get moving and reenergise with Aimee's body weight workout. No equipment required - all you need is a bed, sofa or chair and enough space to lie down!

Hatha Yoga 2 with Kate - Online class

Breath and unwind with the second of Kate's Hatha yoga classes.

Hatha yoga is a traditional form of yoga that includes the practice of asanas (yoga postures), pranayama (breathing exercises) and meditation, with a strong focus on savasana (relaxation). Hatha yoga is designed to align and calm your body, mind and spirit.

Boxing for Fitness 1 with Clare - Online class

Boxing for Fitness has been developed and adapted from age-old training boxing principles to form a fun and addictive way of training.

This high energy class combines shadow boxing, cardio and body weight exercises to improve cardio vascular fitness, tone and strength without you having to step into a ring.

Stretch and Mobility 1 with Aimee - Online class

This class looks at increasing muscular flexibility and joint mobility. It is perfect for anyone who has been glued to their chair all day or if you are looking to reduce pain or looking for something a little more gentle than yoga/pilates

Beginners Pilates 1 with Georgina - Online class

Beginners Pilates is the best place to start if you are new to Pilates or have been practising for less than 6 months. This class is also suitable for those who currently have or are recovering from minor injuries.

Beginners Pilates 1 with Tania - Online class

Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. It is based on six principles: concentration, control, centering, breathing, flow and precision, which enable you to learn to move with maximum efficiency while minimising stress on the body. It is perfect for developing core strength and body alignment.

Hatha Yoga 1 with Kate - Online class

Breath and unwind with Kate's 1 hour Hatha yoga class.

Hatha yoga is a traditional form of yoga that includes the practice of asanas (yoga postures), pranayama (breathing exercises) and meditation, with a strong focus on savasana (relaxation). Hatha yoga is designed to align and calm your body, mind and spirit.

Banana pecan muffins

Who doesn’t like a treat every so often?! Make sure that your bananas are really rip – the blacker the skin the better or the muffins won't taste as good! These always go down a treat and never really last very long – one of my mum's favorites! Feel free to add sultanas and/or swap the pecans for walnuts.

Pineapple refresher

Another excellent antioxidant, pineapple has a great amount of Vitamin C and mixed with some oranges hopefully it’ll keep your immune system strong. Little known fact is that pineapple also contains Bromelain which is an enzyme which has many uses inside the body – one thing it does do very well is that it is much better than cough syrup and stops coughing, it also is a great anti-inflammatory so helps with pain relief too.

Lamb shanks

It is the season for lamb and whilst I no longer eat it I think that this is a totally underutilised cut – cooked correctly it falls off the bone and melts in the mouth. Served with the liquid it is cooked in with the carrots with either some lovely Jersey Royals (which are just starting to appear) or some creamy mash if you prefer. 

Oat and sunflower bread

Sunflower seeds are an excellent source of vitamin E – the body’s primary fat soluble antioxidant, it’s a great anti-inflammatory and can help asthma, arthritis and other conditions where inflammation is an issue. They have Phytosterols which are found in plants as compounds and are very similar to cholesterol, when present in sufficient amounts they are believed to reduce cholesterol. They also are a very good source of copper, vitamin B1, manganese, selenium, phosphorus, magnesium , vitamin B6, folate and niacin. 


Kicking Colds Ass Brew

If you have escaped a cold this winter you are lucky this is great when you feel one coming on – or have one – even great if you have a bit of a cough the honey really helps!

Beef and pineapple rice noodles

"Apparently this was the best thing I had cooked in ages from my hard to please gang! To make it vegan/veggie just replace the beef with tofu or a meat replacer – for myself I used tofu and used the pineapple sauce as a marinade overnight first – it was pretty good!"

Giant banana and raspberry wontons

These are so simple to make and sweet enough they don’t need any added sweetener – perfect for a Friday treat!

Sweet potato tacos

Chocolate Fondue with mango and berries

Perfect for sharing – maybe something if you are staying in with your loved one this weekend; you can make the chocolate “sauce” ahead of time if you prefer.

Ratatouille & "Ricotta" Filo Pie

Went down well – the boys ate it all – and strangely dad claims he doesn’t like peppers, courgettes or aubergine – the main ingredients for ratatouille, yet he went back and had it again for dinner! Anyway as I did with them if you would like something else to go with it I would suggest a cooked chicken breast (without the skin!!), or a rocket salad with sharp red onions and dressed with balsamic.

Sweet Potato and sausage bake

Lovers month! Make sure it is one where you continue to Love yourself –just because you took extra care of yourself for most of January – with a dry month or a meat free one …don’t undo all that good by having a blow out in February, try and keep up the good work. Long term effort is what gets results!

Tomato and orange rice tray bake

I have to admit I wasn’t sure whether I would like this one with the oranges when I first made it but I did and it's great range of textures and flavours, when I recreated it I expected dad to refuse – but he had it with a piece of seared tuna and ate all of it without moaning (massive shock as he refuses to eat rice due to some childhood thing!). Now he has eaten it once he can expect more experiments to see if he will eat it in different ways!

Salmon with Sweet Potatoes and Avocado Salsa

So this one is something I did just before Xmas for dad and he wanted it for dinner too which means it must be good!

Roasted Pineapple & blueberries

For those with a sweet tooth – pineapple is great roasted and the blueberries are like little explosions!

The Boss's Chicken Rice noodles

So called because my dad did not want what everyone else was having at teabreak when I cook for everyone (now standard practice after saying it was okay once to do different meals !!). A nice quick and easy one too!

Banana Cinnamon Pick Me Up

Rachel's tip: "Great as a little snack in the afternoon to keep you going and curb snacking until it is dinner time."

Anti-Inflammatory Turmeric Milk

Rachel's "Anti-Inflammatory Turmeric Milk" can be made in advance, cooled and stored in the fridge; all you need to do is reheat it when required".

Rachel's tip: "Make sure you are keeping all those bugs at bay. A great drink to have every day, it's energising and helps reduce inflammation in the body."

Nutty Figs

A really easy dessert for when you want something but don’t really have the time!

Ginger Fingers

Great made in advance and stored in the freezer – generally so I keep my mucky paws off them – they don’t take very long to defrost either ! Make sure you use something to put in-between any layers and the container is airtight.

Salad of Duck, Parsnip and Chestnuts

Christmas is on the way and this has some of the festive flavours without a lot of the baddies that we tend to have along with it. If you were having guests cook everything in advance aside from the duck and re heat when ready to serve at the same time as cooking the duck – makes entertaining easy!

Creamy Pea and Mushroom Pasta

I love this creamy dish , but if you are trying to cut on the calories with all those xmas parties ahead just skip on the soy cream.

Sweet Potato & Red Pepper Soup

It’s that time of year again when a big warm soup hug is all you need. Double the recipe if you make it at the weekend and you have flask lunch for a day in the week. It will keep for 5 days in the fridge or 3 months in the freezer so get on that batch cooking.

Sun dried tomato, Spinach & Tofu Scramble

I love this for breakfast as it’s a great protein boost post workout! I also use it as a side dish alongside variations of roasted vegetables, it would also work nicely alongside some tender lamb, or some white fish.

Chocolate Hazelnut Spread

This month is Vegan month – so yes, You have guessed it! All the recipes will be vegan , but no less delicious!

Steak with Watercress, Walnut & Blue Cheese Salad

Give steak a super healthy makeover with this special supper for 2.

Avocado & Parsley Hummus

Here it is - the creamiest hummus ever!

Try it with vegetable crutidess and warm pitta bread.

Warming Chocolate Cinnamon Milk

This healthy and aromatic hot chocolate is a delicious dairy-free alternative. It calls for only 4 ingredients and takes just about 5 minutes!

Roasted Plums

Ideal last minute dessert. And with calories so low, go ahead - indulge in seconds!

Chocolate Mousse

Yes it is mostly Avocado – and no you defo can’t tell.

Spring Onion and Ginger Bass

Asian flavours work perfectly with locally caught sea bass. You’ll have this speedy dish on your table faster then you can get a chinese take-away!

Cajun Chicken & Avocado Breakfast

Spice up your breakfast with this nutritious and easy to make recipe!

Vanilla Shake

Breakfast on the go!

The cashews make this nice and creamy.  The vanilla not only makes the shake taste good but is an antioxidant, it can help with weight loss as it releases serotonin curbing cravings.  It can also help reduce inflammation and improve immunity among a whole heap of other good things!

Foodie Fridays!

What we eat determines how we will perform in daily tasks, from work to family commitments, exercise activity and recovery. It’s important that we fuel our body with the right energy sources to be at your ‘A Game’.

Healthy eating is not about depriving your body it is about bringing benefits to your life; feeling good, providing your body and mind with energy, maintaining your ideal weight and helping you avoid diseases.

Why are rest days such an important part of exercising

So you’re settled into your exercise regime. But are you pushing yourself too hard? Rest days should play an integral part of your fitness plan. Here are four reasons why:

I’ve heard you can get results with kettlebells in half the time? I’d like to know more

If you’re restricted with time and need to get a good workout quickly, kettlebells definitely is the choice for you. 

I’ve heard of Reformer Pilates – what is it and how is it different to mat pilates?

The Pilates Reformer is a traditional piece of Pilates equipment which looks like a bed with springs, a sliding carriage, ropes and pulleys. 

The benefits of Strength Training

So why is strength training so important? Here are my top four reasons to strength train:

What is the best form of exercise to keep me fit this summer?

I’m a huge fan of making the most of our great outdoors – we’re lucky to live in a beautiful island surrounded by lush countryside and of course the sea. We literally have a playground for all sorts of outdoor activities on our doorstep!

Benefits of Reformer Pilates

Kobe Bryant, Hilary Duff, Cindy Crawford, Jennifer Aniston and so many more all swear by doing Pilates and Reformer Pilates. Look how amazingly lean & toned they are.

3 Delicious and Easy to Make Energy Ball Recipes

These energy balls, or bliss balls, are packed with all the nutrients and energy of their raw materials. Because they don’t need to be cooked nothing is lost and they’re quick and easy to make.

Top Kinesis training tips

First and foremost: Be imaginative!! The freedom of movement that Kinesis allows; coupled with its’ inherent safety means that you can try different movement patterns without having to worry about dropping weights. But always remember your posture - chest proud, shoulders down and back, core locked and stabilized.

Chocolate Porridge

This is a fab recipe for all you members who like to start the day with a warming bowl of porridge, taken from Jamie Oliver's Super Food Family Classics cook book. It’s healthy and chocolaty all at the same time and will set you up for the day ahead.

Top Milon training tips

Always complete a quick warm-up (ready the body, clear the mind). Have your sweat towel with you, please wipe down machines after use. Check your progress with staff before you start at the Milon portal; you can then have great advice and focus for your session