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Retreats

Fri, 12 Jul 2019 11:21:58 GMT

Mind Your Body Day retreat in Studland Dorset Friday November 8th

Come and join Ros and Steph on a Mind Your Body day retreat in beautiful Studland on the Isle of Purbecks, Dorset. The day will start with a welcome smoothie shot and then the morning will include a Pilates, and a yoga session with a coffee/tea break in between . Then their will be a delicious lunch prepared by Steph with nutritional support for the day considered .Then a lovely walk or time to relax before an hour of stretching targeting the main muscle groups and then a relaxation / mindfulness session followed by tea and cake before heading home feeling relaxed but energised in both body and mind. If you would like to attend this amazing day then please email me at roscoxpilates@gmail.com to book.
The day will start at 9am and finish at 4pm but this can be flexible. The cost will be £85 per person. A deposit of £40 will be required to confirm your place.

Sri Lanka Pilates and Yoga retreat 16th March to 22nd March 2020

Come and join me and Zoe Lee in the beautiful Island of Sri Lanka for a week of Yoga and Pilates. For all details of this amazing trip go to www.yogawithzoe.com website where all the information on the hotel and prices are available.

subscription video classes

roscox1@hotmail.co.uk (ros cox) — Fri, 12 Jul 2019 11:05:10 GMT

Welcome to roscoxpilates class videos. If you would like to supplement your weekly classes with a class you can do at home or use when you are away or during holidays then these video classes are just what you need . Easy to follow videos that you can watch on any device as long as you are connected to the internet. If you would like to start using these videos then you need to set up a £5 a month direct debit with your bank and then I will send you the link to access the videos. You can stop your subscription when you want to and the link will then no longer work. Please contact me for my bank details and then let me know when you have set up payment and I will email you the link so will need your email address.

Video

Thu, 18 Apr 2019 13:31:41 GMT

Classical mat 5 abdominal exercises

Here is the link to the video. Hope you enjoy it!!
https://www.youtube.com/watch?v=jq47Q4ezP38&feature=youtu.be

Summer 18 Stretch programme

roscox1@hotmail.co.uk (ros cox) — Sat, 21 Jul 2018 09:46:02 GMT

Happy Stretching

https://www.physiotec.org/?do=patient&action=new_load&directAccess=yes&l=7834&userna...

Click on the link above and open link and you will find the programme

Spinal stretches

roscox1@hotmail.co.uk (ros cox) — Mon, 18 Dec 2017 20:10:10 GMT

I have posted the 7 neck and back stretches we have been doing in class as well as the back extension series of 4 and the hip stretches. Try and do them as often as you can. A little and often is the key so choose ones you can do throughout the day at work or at home to keep your spine moving and reduce stiffness and discomfort.

https://www.physiotec.org/?do=patient&action=new_load&directAccess=yes&l=7834&username=uahuruviprew&password=deopqtuvwy

Summer 2017 exercises

roscox1@hotmail.co.uk (ros cox) — Thu, 27 Jul 2017 19:16:34 GMT

https://www.physiotec.org/?do=patient&action=new_load&directAccess=yes&l=7834&userna...

For your summer exercise programme , click on the link above. Keep those abs strong and your body flexible. See you in September. Enjoy the summer.

Sugar free recipes

roscox1@hotmail.co.uk (ros cox) — Sun, 14 May 2017 14:05:13 GMT

Yummy baking ideas using refined sugar substitutes

As we all know eating less sugar in our diet is good for our health so here are a few of my favourite recipes for you to try.
I hope you enjoy them and help you to bake with different ingredients.

Banana and coconut bread . Recipe from Jacqueline Alwill

Serves 8
Ingredients:
125ml melted coconut oil
1tsp vanilla extract
4 eggs beaten
3 very ripe bananas mashed
8 medjool dates pitted and chopped
1tsp bicarbonate of soda
65g shredded coconut
135g spelt flour

Method:
1 Preheat the oven to 180 degrees C, 350 degrees F ,gas mark 4 and line a 10 cm x 22 cm loaf tin with baking paper.
2 Melt the coconut oil and then add the vanilla,eggs, bananas,dates and bicarbonate of soda and mix well. Then add the coconut and spelt flour and combine well.
3 Pour the mixture into the loaf tin and bake for 45-60 mins until a skewer inserted into the centre comes out clean.
4 Allow to cool for 10 mins and then remove from the tin, slice and enjoy.

Plum and almond cake. Recipe by Alex Hely-Hutchinson
Serves 12-15
Ingredients
300g unsalted butter at room temperature
150g quinoa flakes (you can get these from the Grape Tree shop in Poole dolphin centre)
150g ground almonds
200ml maple syrup
1tsp vanilla extract
3 medium eggs beaten
6 plums halved and pitted

Method:
Preheat the oven to 180 degrees C ,350 degrees F, gas mark 4.
Grease and line a small brownie tin approx 25 cm x 20 cm
Beat together the butter, quinoa flakes, ground almonds, maple syrup and vanilla and combine well. Beat in the eggs one at a time.
Pour the batter into the tin and top with the halved plums, cut side up. Press them into the mix so the cut surface is level with the batter.
Bake in the oven for 45-50 mins until a skewer come out clean.
Leave to cool completely then cut into squares and serve.

Beetroot chocolate brownies. Recipe by Belinda Blake
Ingredients:
400g beetroot whole washed but not peeled
150g dark organic chocolate 85% cocoa
200g ground almonds
100g walnut pieces roughly chopped
50 g organic cocoa powder sieved
1 1/2 tsp baking powder
1/2 tsp salt
95g sweet freedom or agave
95g Xylitol ( you can get this in the Grape Tree shop in Poole shopping centre or health food shops)
1 tsp vanilla extract
3 medium eggs

Method:
Pre heat the oven to 160 degrees C ,330 degrees F. Line a brownie tin approx 22 cm x 22 cm with baking paper.
Boil the beetroot for about 45 mins until soft. Allow to cool slightly and then peel off the skin and chop into chunks and place in a bowl.
Grate the chocolate over the beetroot and allow it to melt.
In a separate bowl whisk the eggs, sweet freedom/agave, xylitol and vanilla together.
Next place the beetroot and chocolate mix in a food processor and whizz into a puree. Add the ground almonds, baking powder, cocoa, salt and the egg mixture and blend until combined.
Fold in the walnut pieces and then pour into the tin.
Bake for 30-35 mins. It is ready when the side of the mixture have come away from the sides .A skewer will not come out clean as the mixture is so gooey. But it firms up when it cools.
Allow to completely cool before cutting into squares. Lovely served with raspberries.

Hope you enjoy these. Happy baking!!

Abdominal workout

roscox1@hotmail.co.uk (ros cox) — Tue, 21 Feb 2017 16:12:58 GMT

Prepared by: ROS COX
Client: ros cox
Date: February 21 2017

Notes: Abdominal workout. Choose a level to suit you. Remember to stay in neutral and dont let your abs dome. If you cannot maintain that then choose an easier level.

Your programs:

Print Size

1. Abdominal Preparation

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent . Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged

Action:
INHALE and lengthen the back of your neck.

EXHALE, slide your ribcage downwards towards your waist to lift your head, neck and shoulders off the mat.
Simultaneously, slide your shoulder blades downwards and reach forwards through your fingertips to hover your arms above the mat.

INHALE to hold.

EXHALE and lower to the mat.

Tips:
Think of lifting and lowering your body from the ribcage and not the head or neck.

Do not allow your lower abdominals to dome.

Feel your deep neck flexors working in the front of your neck.

STEP 1

STEP 2

Display: video

2. Hundreds Level 5

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged

Action:
Float both legs into tabletop one at a time.

EXHALE, perform the abdo. prep. to scoop your upper body off the mat. Simultaneously, reach both legs forwards and upwards on a diagonal. Reach forwards through your arms as you pulse them up and down in a small arc of movement.

INHALE for 5 pulsing arm movements and EXHALE for five pulsing arm movements.

STEP 1

STEP 2

Display: video

3. One leg Stretch Level 3

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged. Float both legs into tabletop one at a time keeping your pelvis in neutral. Maintain a neutral spine and pelvis throughout the exercise. Feel it in your tummy not your back.

Action:
INHALE to prepare.

EXHALE, reach your left leg forwards and up-wards on a diagonal line.

INHALE, fold this leg back into the tabletop position.

Repeat alternating legs. keep your lower back and pelvis completely still. As you get stronger send the leg out at a lower angle.

STEP 1

STEP 2

Display: video

4. One leg Stretch Level 5

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged. Float both legs into tabletop one at a time. Float both legs into tabletop one at a time.

Action:
EXHALE, scoop your upper body into the abdo. prep. position.

Repeat as for level 4 maintaining the abdo. prep position.

INHALE for two alternating leg and arm movements.

EXHALE for two alternating leg and arm movements.

Tips:

Imagine that the extending leg is reaching forwards to touch a button on the wall in front of the body.

Imagine that the back of your pelvis is stuck in a block of cement to prevent it swinging it sideways.

When in the abdo. prep. position, keep your eyes focused on your knees.

STEP 1

STEP 2

Display: video

5. Double leg stretch Level 3

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
Float your legs one at a time into the tabletop position and lift both arms to the ceiling

Action:
INHALE to prepare

EXHALE, lower both arms overhead keeping your legs in table top. .

INHALE and circle your arms outwards and downwards finishing with your hands over your shoulders.

STEP 1

STEP 2

Display: video

6. Double leg stretch Level 4

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
Float your legs one at a time into the tabletop position and lift both arms to the ceiling

Action:
INHALE to prepare.

EXHALE, lower both arms overhead. Simultaneously, reach your left leg forwards and upwards on a diagonal.

INHALE, circle your arms outwards and then downwards. Simultaneously, fold the left leg back into tabletop.

Repeat alternating legs.

STEP 1

STEP 2

Display: video

7. Double Leg Stretch Level 6

Sets: 1
Repetition: 10

Starting position: Supine lie with the arms and legs lifted.
INHALE to prepare.
EXHALE, lengthen the back of the neck, then slide the shoulder blades and ribcage downwards to lift the upper body in the abdo prep. position
EXHALE and extend both legs while simultaneously extending both arms overhead.
INHALE and circle the arms back to the starting position as you draw both legs back into tabletop.

STEP 1

STEP 2

Display: video

8. Scissors Level 2

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.

Action.With the abs engaged float one leg up engage the abs further and float the other leg up. Then lower one leg to tap the floor and then return to table top and then the other .
Remember to work the abs and keep the back muscles relaxed.Keep the pelvis in neutral and dont let the abs dome.

STEP 1

STEP 2

Display: video

9. Scissors Level 5

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged. Float both legs into tabletop one at a time.

Action:
EXHALE, lift your upper body into the abdo. prep. position and reach your hands to your ankles.

INHALE to prepare.

EXHALE, extend one leg towards the ceiling and reach the other leg forwards to hover above the mat. Place your hands at the back of the thigh or calf of the leg closest to you..

Take a short breath in.

EXHALE, keeping your legs straight, alternate their position with them passing one another in a near vertical position.

Repeat alternating legs.

Tips:

Imagine balancing a drinks tray on the front of your pelvis to avoid rocking it sideways.

Do not allow the abdominal wall to bulge or dome forwards.

Imagine that the pelvis is stuck in a block of cement to avoid swinging the pelvis side-ways.

STEP 1

STEP 2

Display: video

10. Criss Cross Level 2

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
Float both legs one at a time into the tabletop position and then connect your legs. Fold the hands one on another and place them at the base of your head for support. Lift your elbows into your peripheral vision. Then scoop your upper body into the abdo. prep. position.

Action:
INHALE to prepare.

EXHALE, reach your right leg forwards and upwards on a diagonal. Simultaneously, reach your right shoulder blade diagonally across towards your left hip, keeping the upper body lifted. Allow your head and neck to follow the diagonal movement of your upper body.

Take a short, quick INHALE keeping your upper body lifted.

EXHALE, alternate legs and rotate your upper body to the right, reaching your left shoulder blade towards your right hip. Keep the upper body lifted throughout.
Repeat alternating legs with rotation of your upper body. Keep your upper body lifted.

Tips:
Imagine a big cross painted across the front of the body, with its arms running from one shoulder blade diagonally across to the opposite hip. Think of tracing the arms of the cross with each upper body lift.

Imagine that the pelvis is stuck in a block of cement to avoid swinging the pelvis side-ways.

STEP 1

STEP 2

Display: video

Next term

roscox1@hotmail.co.uk (ros cox) — Thu, 26 Jan 2017 16:23:45 GMT

Well we are nearly at the end of another term. Where has January gone!! Half term is 13th to 17th feb so there wont be any classes that week. See you all for the new course starting the week of 20th feb. Payment for the new course would be appreciated to secure your place in your class so I know if there are any spaces available for people in my waiting list. Many thanks. Next terms theme will be classical mat repertoire to put together everything we have done so far. It will be great to see your improvement over the term, being able to do exercises by the end that you found challenging at the beginning! Have a great week off and see you all after half term.

parkinsons exercises

roscox1@hotmail.co.uk (ros cox) — Mon, 09 Jan 2017 21:59:27 GMT

https://www.physiotec.org/?do=patient&action=new_load&directAccess=yes&l=7834&userna...

Breakfast ideas

roscox1@hotmail.co.uk (ros cox) — Tue, 29 Nov 2016 10:03:37 GMT

Most important meal of the day

Many people ask me what I have for breakfast and I think people get stuck in a rut eating toast or cereal every morning which gets boring. I wake up looking forward to my breakfast and I altenate between oats and egg based breakfasts. This gives me plenty of energy from the slow release energy from oats or the protein from eggs. Here is an average week of my breakfasts and a few recipes to get started.

Monday Deliciously Ella Cinnamon and Pecan granola with plain full fat yoghurt and then berries on top or a banana. I usually use goats yoghurt but can use greek or plain yoghurt. Don't use fat free yoghurts as they replace the fat with sugar to make them edible which is worse for you then the fat. Go to Ella's website for this easy to make granola. I make batches at the weekend to keep me going through the week.

Tuesday Porridge with whatever oats you like. I have discovered Flahavans Irish multiseed porridge oats with sunflower,flax,pumpkin and hemp seeds which I love as you get all the goodness from the seeds in your breakfast. I use almond milk and add cinnamon and almond butter as I am cooking it. Then add whatever fruit I have such as blueberries,banana strawberries etc.

Wednesday Spinach and feta omelette. 3 eggs whisked with curry powder . Melt 1/2 tbsp coconut oil in a frying pan and add the eggs. Place the spinach and crumbled feta over the eggs and when the eggs have firmed up fold it in half like a calzone pizza and cook until the spinach has wilted and the feta has melted. Serve up with some slice tomatoes. Yum!!

Thursday Scrambled eggs with smoked salmon on rye bread.

Friday Granola again.

Saturday Banana omelette. Sounds strange I know but trust me these are delicious. Mash up a banana and then whisk in two eggs and cinnamon. Melt a tsp coconut oil in a frying pan and add the eggs. Sprinkle over blueberries and then cook for about 5 mins. Finish off under the grill to cook the eggs through and melt the blueberries.

Sunday This is a recipe from my great friend Steph who was the inspiration to change the way I eat to give me health and energy to live life to the full .Coconut and banana pancakes. This makes 10 small pancakes. Mash up a 3 ripe bananas and add 6 beaten eggs and 50g dessicated coconut.
Melt a tsp coconut oil in a frying pan and ladle a scoop of pancake mixture in to the pan. Pop some blueberries on the top . Cook both sides for approx 1 min each. Stack up the pancakes and serve with maple syrup and yoghurt . Delicious!!

Well I hope that helps you liven up your breakfasts for the next week or so. Ditch the sugar loaded cereal and reach for oats and eggs instead and notice how much better you feel and less likely to snack before lunch.

Healthy flapjacks

roscox1@hotmail.co.uk (ros cox) — Tue, 29 Nov 2016 09:34:15 GMT

This recipe was given to me by a friend who found it on Nic's Nutrition website. We make this for our sons to snack on as a healthy alternative to biscuits and crisps and to give them energy before they play tennis or football. Hope you enjoy them too.

Ingredients
90g rolled oats
40g unsweetened dessicated coconut
35g flaxseed
130g dates
2tbsp coconut oil
3 tbsp honey or maple syrup
1tsp vanilla/cinnamon/raw cacoa

Method
Pre heat the oven to 175C/ 350 F. Line a tin with baking paper.
Add all the dry ingredients into a food processor and blitz until the dates are chopped up.
Melt the coconut oil in a pan and then add the honey/syrup. Add this to the dry ingredients in a bowl and mix well.
Pour the mix into your lined baking tin and press down well.
Bake in the oven for 20 mins.
Allow to cool before cutting into flapjacks and keep in an airtight container. They last for 7-10 days like this.
For a treat you can drizzle melted dark chocolate over the top and put in the fridge to set.

Spinal exercises

roscox1@hotmail.co.uk (ros cox) — Mon, 07 Nov 2016 15:52:39 GMT

Prepared by: ROS COX

Date: November 07 2016

Notes: Here are the spine exercises to compliment this months focus on the back. If you have a recent disc prolapse or osteoporosis replace the shoulder bridge for the cat stretch and the roll down for a pelvic tilt against the wall.

Your programs:

1. Neck Stretch - Upper Trapezius

Hold: 30 sec.

Start Position: Upright Standing
Action: Place one hand on the top of the head. SLOWLY use this hand to move the neck towards the shoulder of the raised arm.
You should feel the stretch on the opposite side of the neck/upper shoulder.
Hold for approx. 30 seconds.
Slowly release the neck back to the starting position.
Repeat on the other side.

Display: video

2. Neck Stretch - Levator Scapula

Hold: 30 sec.

Start Position: Upright Standing
Action: Place one hand up to the top of the head.
Turn your head to look under the armpit of the raised hand.
Slowly pull the head down towards that armpit to feel a deep stretch on the opposite side of the neck.
Hold for between 10 and 30 seconds.
Slowly release the stretch and allow the head to return to the start position slowly and carefully.

Display: video

3. Spine Twist

Sets: 1
Repetition: 10

Starting position:
Sitting up tall on your sitting bones either cross leg- ged or with the soles of the feet together and the hips and knees turned outwards. Neutral spine position. Neck long.
Action:
Inhale to prepare.
Exhale, rotate the spine to the left around a vertical axis, keeping the pelvis still.
Inhale and hold the stretch.
Exhale, rotate the upper body back into the centre around a vertical axis, keeping the pelvis still.
Tips:
Do not extend the thoracic spine when rotating.
Do not side bend toward the rotating side, keep your spine vertical.
Keep the arms still.

Display: video

4. Shoulder bridge Level 1

Sets: 1
Repetition: 10

Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.

Action:
INHALE to prepare.

EXHALE, gently roll your lower back into mat, scoop your tailbone upwards and continue to peel your spine off the mat, bone by bone until you are resting on your shoulder blades.

INHALE and hold the shoulder bridge position.

EXHALE, lower the shoulder bridge by lowering one bone at a time to the mat, beginning with the highest vertebrae of your bridge and finishing with your tailbone to return to neutral position.
Only lift as high as your back is comfortable.

Display: video

5. Swan Dive Level 1

Sets: 1
Repetition: 10

Start Position:
Lie on your stomach. Ensure centre is engaged, shoulder blades are drawn down and back of your neck is long. Bend your arms into an 'L' shape and place your elbows just below shoulder height.

Action:
INHALE to prepare.

EXHALE, lift your breastbone to hover off the floor. Allow the neck and head to follow the small movement and hover from the mat. Keep the back of your neck long.

INHALE and hold the position.

EXHALE, lower the breastbone to the mat. Allow your neck and head to follow the movement and also lower. Keep the back of your neck long. Keep low back muscles relaxed.

Display: video

6. Cat and dog stretch

Sets: 1
Repetition: 10

Start on all fours with your back straight, hands under the shoulders and knees under the hips.
To do the dog stretch, slowly exhale and let the back gently extend and then extend the upper back and head at the same time. Push through the arms and press your chest out. Breath in and then to do the cat stretch, slowly exhale, round the back and tuck the chin to the chest.
Alternate between these two positions slowly.

Display: video

7. Thread the Needle

Sets: 1
Repetition: 10

Start Position: 4 point kneeling on hands and knees.
Action: EXHALE and reach the right arm down and under the left shoulder. As you move allow the spine to rotate and stretch through the right side.
Once you reach the end of your range, HOLD the position and INHALE as you push the hand into the floor to increase the stretch. Hold for two breaths.
EXHALE and return to the start position.

Display: video

8. Standing roll up/down on wall

Sets: 1
Repetition: 3

Stand up with your pelvis, shoulder blades and head against the wall. Your feet can be placed forward. Slide your head up the wall to stretch into your neck. Then press your ribs and then lower back into the wall.
Roll down the spine, starting with your neck all the way to the lower back. Hold your pelvis still with your abs for as long as you can. Then when you can stretch no further then allow your pelvis to tilt forwards to bring your hands towards your feet.
Let your knees soften and bend as far as you can go, focusing on each separate vertebrae feeling the stretch in your hamstrings and lower back
Hold the stretch and breath into the ribs.
Exhale and slide your bottom down the wall and stack your back on top of your pelvis as you stand up.

Display: video

Class themes

roscox1@hotmail.co.uk (ros cox) — Sun, 30 Oct 2016 10:28:46 GMT

Spinal mobility

Over the half term break I have been thinking about the design of my classes and also how to use this website to post exercises you can do at home between classes. So what I thought we would try is to have an area of the body to focus on for the classes with exercises you can practice at home . Novembers theme will be spinal mobility so the classes will allow you to explore and improve on your spinal mobility over the 4 weeks and I will video exercises for you to use at home. Hopefully then by the end of the month you will feel that your flexibility in the spine has improved. Concentrating on one part of the body will give you more time to improve on this area which will then help when we move onto another part of the body in December. Feedback and comments gratefully received.

My favourite autumn crumble recipe

roscox1@hotmail.co.uk (ros cox) — Mon, 24 Oct 2016 17:04:45 GMT

Now the weather is turning colder its time to enjoy some warm puddings. This recipe is packed full of healthy ingredients. Using oats instead of flour adds a great whole grain into your day and is a great source of important vitamins, minerals, fiber and antioxidants. Adding blackberries give you some much needed vitamin C and also these lovely berries have the highest levels of antioxidants of all fruits. Instead of refined sugar this recipe uses maple syrup which helps fight inflammatory diseases, protects skin health, improves digestion and is a naturally occurring sugar alternative. Cinnamon is a great source of manganese, fiber, iron and calcium. It also improves respiratory and cardiovascular systems so great for treating colds . Who knew eating delicious food could be so healthy.

Apple and Blackberry crumble

Serves 8
4 Bramley cooking apples
2 punnets of blackberries
150g stoned dates
5 tbsp any fruit juice. I use pomegranate
150g unsalted butter
225g gluten free oats
1 tbsp cinnamon

Method
Preheat the oven to 170 C . Peel, core and slice the apples and place in your crumble dish.Put in the oven for about 20 mins to soften the apples. While they are cooking place the dates and juice into a food processor and whizz up. If the dates are a bit dry soak them in the juice first for 20 mins before putting in the food processor. You should end up with a rough chopped paste. Next melt the butter in a saucepan and add your date paste and stir together. Add the oats and cinnamon until they are all combined. Take the apples out of the oven and sprinkle over the blackberries and then cover with the oats mixture. At this point you can leave it on the side until you are ready to cook it. When ready bake the crumble in the oven for about 20 mins so the fruit softens and the crumble cooks.

The oat mixture can also be baked as flapjacks for an alternative snack with a cup of tea. You could add raisins , dried cranberries or nuts to the mixture to add more goodness and flavour to your flapjacks.

Welcome to my new website

roscox1@hotmail.co.uk (ros cox) — Wed, 19 Oct 2016 15:59:56 GMT

Welcome to my new website! I am very excited to be able to share information with my clients through my website. I will be posting exercises you can do at home as well as nutritional information and recipes. You can also follow my through my Facebook page. All information on term dates and prices can be found on the website so you know when the classes will be running. I look forward to hearing any feedback too so feel free to reply to my posts.