June was such a fun month at Spark Life that we don't actually have many pictures to show you from it! But you always know you're having a good time in the moment when you forget your cameras exist right? Or does that just show our age?!

Social Spark Walk

The beautiful weather gave us the perfect opportunity to get out for a long walk around Entwhistle Reservoir. This flat, 4k route provided the perfect terrain and scenery and our members, the perfect company in which to do it! At the end, we had a fabulous pub lunch at the Strawberry Duck. Mmmmmm.

Spark Sip and Craft

A year on from our last Sip and Paint event and we're wondering why we left it so long to do another one! This time around, our Spark members and their friends joined us to create block printing with some optional embroidery for those who were feeling particularly adventurous!

We made bags, purses, cushion covers and much more. And you know what? The best thing about the whole evening is that everyone created something they were proud of. Despite many people feeling a little hesitant at their 'creative abilities' at the start. It was a great example of how when we let ourselves go and allow our creativity to just shine, we can create amazing things!

Needless to say, we realised after the event that we had been so immersed in the joy and creativity of the evening that we hadn't taken a single picture, so the outcomes shall remain a secret forever more... what happens at Spark, stays at Spark (even if not intentionally!).

Book Club and Communi-tea

Our monthly book clubs and Communi-teas also continued with full vigour this month and it was lovely to see everyone again. Both are a great opportunity for us all to catch up and just have a really good natter. No expectations, no charge, just drop in, eat cake (or in this month's case, ice lolly's) and have a good natter! Keep an eye out on our socials for our July dates.

Celebrating Strong Women!

Strong Woman Club grew to our biggest yet in June as we welcomed 6 new strong women into the club! And, we started a new programme (presses are out, squats are in) which meant we also celebrated PB week!

Well done to every single one of our strong women who all lifted a personal best in the overhead press! In true Spark style, this resulted in some fun comparisons of how much people had lifted including one golden retriever, 2 French bulldogs, a Giant Pacific Octopus, a capybara and a boa constrictor! I'm just glad that all those animals were not actually in the studio... particularly at the same time!

We can't wait to see what our strong women squat in this programme! But, as festival time is upon us, we're pretty sure the most important skill development that will come out of this month's programme is the trusty squat hold!

What next?

We've more to come as we head into July! Book Club, Communi-tea will be back at the end of this month!

We're all very excited about our second Supper Club at one of Prestwich's favourite restaurants, Anatolian Grill.

Plus, we're adding a new session time to Strong Woman Club. Monday 5.3opm starts on 13th July. So, if you've been thinking 'if only there was a Monday evening session time', we've got you covered! Why not give our Strong Woman Club Experience a try and get 30 days of SWC and classes for just £49?!

‌Elena Knows by Claudia Piñeiro

Obviously, it being June and the middle of a heat wave, we spent a fair bit of time talking about the weather at the start of this month's book club! 🥵 Are we even English if we can't talk about how hot it is?!

Anyway, we did eventually make it onto the topic of the book and generally agreed this was a slow paced book, which reflected really effectively the way in which Parkinson's can affect your life.

Language and pacing was used in a really clever way to show the effects of the disease and the frustration and limitations that sufferers have. We thought it could be really interesting to see if that effect was influenced in any way in its translation from Spanish to English.

Overall, the book had strong themes of bodily autonomy. This started with how that autonomy is restricted by disease, through to restrictions on the right to choose and women's decisions about their bodies, and also to the restrictions women face, in particular, due to caring responsibilities. The Ultimate being the autonomy we have - or don't - regarding death.

We talked about the medical issues raised in the book and Dr Jane was able to  confirm that the scene about the gynaecological procedure is in fact a thing. Without giving too much away, this is the one where she was essentially, inflated! We all agreed we never want to experience this. We also learned about how Parkinson's can impact someone physically and psychologically, from the limitations on mobility and facial expressions through to how the presentation of emotions can be affected.

The patriarchy is strong in this book, which is interesting considering we don't really see male characters for long at all. Rather, Piñeiro managed to create a forboding theme that heavily influences the actions, interactions and decisions of the characters' own lives and of those around them. None of the characters were particularly nice. Some of us liked Elena, but others didn't. We all agreed Rita was pretty awful!

It was quite split with views on whether we enjoyed the book, probably the most divisive yet on that score. Some really liked the reflective style and pacing. Others could appreciate the technique and style of writing but didn't enjoy the story. And some were in the middle, very much appreciating the style and kind of liking the story. We agreed it was an interesting book and were divided in whether we would recommend it to a friend.

Sparks ⚡️: 3/5

Coming Up‌

‌Big Swiss by Jen Beagin

In celebration of Pride Month and our upcoming Prestwich Pride, one of our members set us the challenge of 'Unhinged Queer Romance'. Whilst the most unhinged - considered TOO unhinged - wasn't in the final vote, we think we've risen to the challenge well (and you'll have to join book club to find out which book even we thought was too much!).

We'll be meeting to chat about the book at the end of July, at the Spark studio, and would love for you to join us. Get in touch, book online, or just turn up on the evening, whichever works for you. And remember, the first rule of book club is you're welcome whether you've read the book or not!

The People of the Book by Geraldine Brooks

We're well into our second year of Book Club now at Spark and as I write this I'm reminising on all the different books we've read and they've been so varied - some loved, some not so much - but every month brings us a a chance to get together and talk all things books, feminism, new crisp flavours and whatever else may arise! We may be useless at sticking to the topic of the book, but we always make sure we dedicate at least half of the session to book-chat and avoid spoilers where required because it is very definitely not a requirement of book club to have completed reading the book - either before you come or at all!

May's book club was certainly a warm one which may have affected the number of hot brews we drank, but it didn't make any difference to the lively chat!

As always, our chosen pick was one suggested by a member. She had previously read and enjoyed it so we had high hopes. The poll was so close, we had to take it to a second vote, placing the runner up - We Burned so Bright, by TJ Klune - into one of our future second chance rounds.

World of Books describes People of the Book as a 'meticulously researched historical fiction novel [which] explores themes of war, art, love, and survival through the journey of a precious manuscript...'.

Generally, it was enjoyed... though perhaps a bit more by those who read it than those who listened - very different to the experience of reading Giséle Pelicot's A Hymn to Life, which is supremely read by Emma Thompson on audiobook.

The ending was summarised, for those who hadn't read it, as though we were gossiping in the kitchen at work, which we won't do here 'cos spoilers and all that, and it's inevitably much harder to do the kitchen gossip style in writing!

It felt very much like a collection of short stories with a thread that linked all of them and the one modern day story in between with the same characters. It was agreed that it was tough to get involved with the protagonist Hanna, until closer to the end when her mother revealed just how awful she is! 😳

It's an interesting way to tell a story and the subject matter is also really interesting. It comes with trigger warnings and there's definitely difficult parts to read, but it's overall a really unique way to tell the story of the displacement of Jewish people through the centuries. It will also likely send you on a deep dive into the history of the Haggadah!

Sparks ⚡️: 3/5

Coming Up

On a bi-monthly basis, our book club read will be picked from our A-Z travel around the world. Kicking us off with A from Argentina is Elena Knows by Claudia Piñero.

We'll be meeting to chat about the book at the end of June, at the Spark studio, and would love for you to join us. Get in touch, book online, or just turn up on the evening, whichever works for you. And remember, the first rule of book club is you're welcome whether you've read the book or not!

We're all about joyful movement and bringing the fun into living well but that doesn't mean that we're not serious about how we do it! Our classes are small, inclusive and suitable for anyone... yes, even you, there's no reason you can't join.

Here's a run down on what you can expect from our classes and a little introduction to our amazing instructors who deliver them!

Awaken and Connect Yoga

Yogi: Sammy-Jo

Start your morning feeling grounded and switched on with this breath-led movement class. We'll explore how breath connects to your core and pelvic floor, move mindfully through postures, and build real strength and stability — the kind that comes from the inside out.

No yoga experience needed. Just bring yourself, move at your own pace, and leave feeling calm, focused, and a little more you.

Barre

Coach: Elle

This class is a playful fusion of ballet-inspired movement, Pilates-style strength work, and feel-good flow.

Expect low-impact sequences that build deep muscle endurance, improve posture, and leave you feeling strong, centred, and a little bit fired-up.

Don't worry, there's no dance experience needed and we won't be expecting you to whip out a twirl - just a desire (or maybe just a willingness) to pulse, shake, and smile.

Circuits

Coaches: Heather & Katie

Every circuits class is totally unique, offering a range of exercises and equipment to play with! Swap between different stations where you get to choose what level and intensity you work at before moving onto the next one. Every week offers something slightly different with a fun and varied approach to moving your body in different ways.

This is a chatty, joyful and welcoming class where you can gently challenge yourself and leave feeling delightfully sweaty and accomplished!

Gentle Yoga Flow

Yogi: Zoe

Wind down from the week and get ready for your weekend with a slow, gentle yoga flow. Join Zoe on Friday evenings for an alternative start to the weekend - a chance to breathe, soften, and actually arrive in your body before Saturday hits.

Expect gentle movement, unhurried pace, and rare time that's completely yours. No experience needed - whether you're completely new to yoga or just need a slower pace, you're very welcome here.

Kettlebells

Coaches: Maggie and Katie

Want to get strong? Then this is the class for you! Join us in this fun, accessible Kettlebell sessions for all abilities.

Kettlebells is a strength-focused session rooted in hard-style kettlebell technique—but don’t let the name fool you. It’s not “hard” unless you want it to be. Whether you’re brand new to lifting or looking to refine your skills, we’ve got kettlebells of all sizes and bodyweight options to suit your pace. Small group sizes mean personalised coaching, safe technique, and plenty of encouragement as you build power, confidence, and flow.

Move and Recharge

Coach: Heather

Move & Recharge is a fun, friendly class for all abilities - whether you prefer to move from standing or seated, and whatever your starting point. Expect a mix of bodyweight, light weights, and resistance bands, with the focus firmly on feeling good rather than pushing hard.

Come for the movement, stay for the chat. These sessions are as much about community as they are about exercise - a genuinely welcoming space to move your body and recharge your week.

Pilates

Coaches: Ruth and Zoe

Pilates at Spark is for everyone - whether you're completely new to it or you've been practising for years. Expect mindful, low-impact movement that builds real core strength, improves posture, and leaves you feeling more balanced and at ease in your body.

With our standard maximum of 8 people per class, there's plenty of space for individual attention and genuine encouragement - so you can move at your own pace and actually feel what you're doing.

Sunday Flow

Yogi: Nelle

There's no better way to ease into a Sunday. This gentle, grounding yoga flow with Nelle gives you space to breathe, stretch, and settle - before the week has a chance to pick up pace again.

Expect breath-led movement, feel-good stretches, and the kind of unhurried warmth that makes you want to linger. A proper Sunday morning reset, with the loveliest teacher to guide you through it.

Wellbeing Club

Coach: Hannah

Wellbeing Club is a space to slow down, reconnect with yourself, and explore what actually makes you feel good - without the guilt.

Led by Hannah, a positive psychologist, each session dips into a different aspect of self-care: rest, boundaries, confidence, connection, and everything in between. Gentle, curious, and genuinely useful - this isn't about performing wellness, it's about actually feeling it.

Come as you are. No experience, no pressure, no homework.

Yin Yoga

Yogi: Zoe

Some evenings you just need to stop. Yin is a deeply restful, slow-paced practice where you sink into gentle stretches, let everything soften, and give your body and mind proper permission to unwind.

Expect stillness, breathing space, and the best night's sleep you've had all week.

Yoga Strong

Yogi: Amy

This is yoga, but make it strong. Yoga Strong with Amy builds real fitness through movement - expect energetic sequences, satisfying stretches, and a class that leaves you feeling a little bit sweaty and like you've genuinely done something.

Suitable for all levels, Amy's sessions are fun, encouraging, and brilliantly good for your body. Whether you're new to yoga or just fancy something with a bit more oomph, you're very welcome here.

Our Team

Our classes are only made possible by our amazing team of women who share their skills, experience and joy with us every week. Who will you meet first?

One of our core values as a community company is that we offer a weight-neutral approach to movement and wellbeing. But... what does this even mean?

There are 5 key principles which we promote at all times and that we ask anyone offering their own activities within our space to  align with...

• Our coaching, advice and goal setting is not weight-loss or appearance focused.
• The language we use when coaching, in sessions names and in our marketing will always focus on the functional benefits of movement such as strength, endurance, mobility, energy, health, self-care, or enjoyment and never the manipulation of appearance.
• Our marketing materials will never feature before-and-after appearance focused images.
• We support people to develop intuitive movement and reconnect with their body’s signals, prioritising holistic health, performance and wellbeing over external tracking tools.
• We will never weigh or measure anyone as part of our programmes or assessments.

But what about health?

The short answer to this is that weight loss doesn't equal health - I know, controversial right?! The long answer is A LOT of evidence (we'll list the key studies at the end of this in case you're interested) which show us this. In fact, what research tells us is that improving  cardiorespiratory fitness (endurance and stamina for aerobic exercise) improves physical health every single time. Not to mention the myriad of evidence we have showing the benefits cardio and strength training has on our physical and mental health.

Weight loss? Sometimes.

The problem with weight loss is that it's a gamble. Some people keep it off, some people don't.

Additionally, it's important to recognise that there are so many reasons why weight loss is not healthy. Not only can someone become smaller as a result of illness, but some of the means people use to intentionally achieve weight loss are not necessarily healthy. The motivation to use exercise and restrict food to lose weight has been significantly associated with the development of disordered eating and obsessive exercise conditions.

It would be remiss of  us to not make it clear here that this is not always the case and that there are many reasons why someone may choose to lose weight. We hold no judgement at all around this. In fact, we truly believe in body autonomy... that's why we are a weight-neutral studio. But the simple fact is that societally, the assumption is that weight loss is healthy and it's a goal we should all aspire to (particularly those of us living in larger bodies). When the reality is that it's so much more complex than that.

So, our decision to be weight-neutral is a decision to create a space which is intentionally different to the mainstream. We don't coach weight loss (or any appearance related goals for that reason) because most places do... instead we focus on behaviours, actions and movements which are under our control and that are evidence-based to result in increases to confidence, self-acceptance and empowerment.

Weight Stigma and bias

There is a persistent myth in western society that it is possible to intentionally change the weight, shape and size of your body. You'll all have heard it:

"It's just calories in vs calories out".

Only it's not.

The fact is that our body weight is a result of biopsychosocial factors and whilst some people may find this works a dream for them, others struggle, suffer and struggle again. Perhaps it's biological factors that are against them, perhaps it's a myriad of pyschological reasons, or maybe it's something to do with their environment. It doesn't really matter, it's enough to know that the Foresight Report, commissioned by the government in 2007, found that there are over 100 intersecting, interacting factors which influence our weight.

Here at Spark we love to work from an evidence-based perspective and the evidence just doesn't say - despite what the instagram bros and babes purport - that using exercise as a means to manipuate our body's appearance either works, or is good for us.

In fact, the evidence tells a completely different story. Our cultural obsession with being smaller, thinner, leaner, is increasing weight bias and weight stigma. Weight bias is the belief that being 'fat' is not only bad but is something akin to a moral failing.  It paints people who live in larger bodies as being lazy, greedy and irresponsible and the stigma people experience from this perpetuates the drive for thinness, often at all costs. And the saddest part of this particular picture the research paints, is that fitness professionals often have the highest levels of weight bias. Not on purpose... of course! Like anyone in a caring profession, fitness coaches want to help people but there is such a dominant narrative in fitness that fat = bad and that exercise = weight loss, they internalise that belief and it takes awareness, education and intentional work, to undo it!

Well, does that matter? You may ask?

Yes... a lot. When someone has an internalised weight bias, they unknowingly behave in ways which promote weight stigma. They might assume that the person in front of them is there to lose weight, without ever asking. They might not understand how to adapt exercises to suit all bodies, not just the thin ones. They also might inadvertently talk about people who are in larger bodies as having failed, not recognising that anyone doing any form of exercise is quite literally winning!  The worst of it though is that the experience of weight stigma is recorded as one of the key barriers women face in exercising with others - the shame it causes leads us to avoid many health-promoting behaviours (like exericse) - whilst at the same time, weight stigma itself is also associated with poor physical and mental health.

And there we are back at health again.

Body Image

Which brings us to body image. Having a poor body image is not solved simply by losing weight. I mean, don't get me wrong everyone knows that great feeling of having achieved their aesthetic goal. But the reality is that doesn't really come from the weight loss does it? If we're really honest, it comes from the compliments you're now receiving, the way people are congratulating you, or the sense of achievement you gained from setting a goal and smashing it! The real shame is that all of this is volatile, because our body image bears aboslutely no relation to the way we actually look!  One harsh word, one odd look, one bad day can cause it all to come crashing down. But worse still, (and here's that word again) so much evidence seems to suggest that those women who are working towards goals focused solely on the manipulation of their body's aesthetics are more likely to have poor body image. In fact, even at the most elite levels of fitness, athletes in appearance-focused sports (such as body-building) on the whole have much worse body-image than those in function-focused. Our body image is incredibly important because when it's low, it's more likely to lead to anxiety, depression, low-self-esteem and disordered eating behaviours, amongst other things (none of which are good!).

Body So What?!

So we're a body positive studio right? Wrong! We are body nothing...

Body? So what?

Honestly... you have a body. It can do things. It can move and that can help you to feel good. It can take you places and you might even choose to change the way it looks.

But man... are you so much more than that!

We want to spark a movement 'movement'

Our space will always be one where we recognise that the association with movement and body size is not a simple one. That there are many reasons why people need a space away from the normative narrative around body weight, shape and size.

Ultimately, we take a weight-neutral approach because it's an evidence-based way to wellbeing and one which we know from experience leads to confidence, joy and an awesome community!

If you like the sound of our approach, why not join us? Have a nosey round our website to find out more about what we offer and drop us a message at info@sparklifeuk.com if you'd like to know more.

Just some of the evidence-base we mentioned:

• Bevan, N., O'Brien, K. S., Lin, C. Y., Latner, J. D., Vandenberg, B., Jeanes, R., Puhl, R. M., Chen, I. H., Moss, S., & Rush, G. (2021). The Relationship between Weight Stigma, Physical Appearance Concerns, and Enjoyment and Tendency to Avoid Physical Activity and Sport. International journal of environmental research and public health, 18(19), 9957.  https://doi.org/10.3390/ijerph18199957
• Cowley. E.S., & Schneider, J. (2025). “I sometimes feel like I can’t win: an exploratory mixed methods study of women’s body image and exercising in gym settings. PLoS ONE, 20(1). E0316756.  https://doi.org/10.1371/journal.pone.0316756
• Cox C. E. (2017). Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes spectrum : a publication of the American Diabetes Association, 30(3), 157–160. https://doi.org/10.2337/ds17-0013
• Dobersek, U., Jeffery, K. A., & Ekmekçi, R. (2018). Self-objectification in the fitness center environment: A qualitative perspective. Pamukkale Journal of Sport Sciences, 9(2), 54–72. https://dergipark.org.tr/en/pub/psbd/issue/38077/322075
• Fredrickson, B.L., & Roberts, T.A. (1997).  Objectification theory: Toward understanding women's lived experiences and mental health risks. Psychology of Women Quarterly, 21, 173-206. https://doi.org/10.1111/j.1471-6402.1997.tb00108
• Heitmann, B. L., Køster-Rasmussen, R., Meyer, L. B., Larsen, S. C., Thorsteinsdottir, F., Sandholdt, C. T., Bojsen-Møller, K. N., Overbeck, G., Waldorff, F. B., Kousgaard, M. B., Specht, I. O., & Dirksen, C. (2024). Debating Weight Loss vs. Weight Neutral Strategies for Improvements of Health. Current obesity reports, 13(4), 832–842. https://doi.org/10.1007/s13679-024-00587-8
• Homan, K., McHugh, E., Wells, D., Watson, C., & King, C. (2012). The effect of viewing ultra-fit images on college women's body dissatisfaction. Body image, 9(1), 50–56. https://doi.org/10.1016/j.bodyim.2011.07.006
• Marks, R. J., De Foe, A., & Collett, J. (2020). The pursuit of wellness: Social media, body image and eating disorders. Children and Youth Services Review, 119, Article 105659. https://doi.org/10.1016/j.childyouth.2020.105659
• Myre, M., Glenn, N. M., & Berry, T. R. (2022). Experiences of Size Inclusive Physical Activity Settings Among Women With Larger Bodies. Research Quarterly for Exercise and Sport, 94(2), 351–360. https://doi.org/10.1080/02701367.2021.1983515
• Panza, G. A., Armstrong, L. E., Taylor, B. A., Puhl, R. M., Livingston, J., & Pescatello, L. S. (2018). Weight bias among exercise and nutrition professionals: A systematic review. Obesity Reviews, 19(11), 1492-1503. https://doi.org/10.1111/obr.12743
• Pickett, A.C., & Cunningham, G.B. (2017a). Physical activity for every-body: A model for managing weight stigma and creating body-inclusive spaces. Quest, 69(1), 19–36. https://doi.org/10.1080/00336297.2016.1145129
• Pojednic, R., D'Arpino, E., Halliday, I., & Bantham, A. (2022). The Benefits of Physical Activity for People with Obesity, Independent of Weight Loss: A Systematic Review. International Journal of Environmental Research and Public Health, 19(9), 4981. https://doi.org/10.3390/ijerph19094981
• Quittkat, H. L., Hartmann, A. S., Düsing, R., Buhlmann, U., & Vocks, S. (2019). Body Dissatisfaction, Importance of Appearance, and Body Appreciation in Men and Women Over the Lifespan. Frontiers in psychiatry, 10, 864. https://doi.org/10.3389/fpsyt.2019.00864
• Ross, C. (2022). Fitness v fatness? Bodies, boundaries and bias in the gym. Qualitative Research in Sport, Exercise and Health, 15(1), 104–122. https://doi.org/10.1080/2159676X.2022.2098808
• Schneider, J., Tinoco, A., Selmes, R., Scott, B., Witcomb, G. L., Matheson, E. L., & Diedrichs, P. C. (2024). Understanding fitness professionals’ weight biases and uptake of weight-inclusive practices: Findings from a mixed-methods survey. Stigma and Health. Advance online publication. https://doi.org/10.1037/sah0000567
• Schvey, N. A., Sbrocco, T., Bakalar, J. L., Ress, R., Barmine, M., Gorlick, J., Pine, A., Stephens, M., & Tanofsky-Kraff, M. (2017). The experience of weight stigma among gym members with overweight and obesity. Stigma and Health, 2(4), 292–306. https://doi.org/10.1037/sah0000062
• Strelan, P.,  Mehaffey, S.J., & Tiggemann, M. (2003). Brief report: self-objectification and esteem in young women: the mediating role of reasons for exercise. Sex Roles, 48(1), 89–95. DOI:10.1023/A:1022300930307
• Tiggemann, M., & Kuring, J. K. (2004). The role of body objectification in disordered eating and depressed mood. British Journal of Clinical Psychology, 43(3), 299-311. https://doi.org/10.1348/0144665031752925
• van den Berg, P., Thompson, J. K., Obremski-Brandon, K., & Coovert, M. (2002). The Tripartite Influence model of body image and eating disturbance: a covariance structure modeling investigation testing the mediational role of appearance comparison. Journal of psychosomatic research, 53(5), 1007–1020. https://doi.org/10.1016/s0022-3999(02)00499-3
• Vitality. (2024). Active women, healthy lives: understanding barriers to women’s participation in physical activity. https://www.vitality.co.uk/media-online/rn140696-women-in-sport-report-rgb-1124-v14.pdf
• Weeldreyer, N.R., De Guzman, J.C., Paterson, C., Allen, J.D., Gaesser, G.A., & Angadi, S.S. (2025). Cardiorespiratory fitness, body mass index and mortality: a systematic review and meta-analysis. British Journal of Sports Medicine, 59(5), 339–346. https://doi.org/10.1136/bjsports-2024-108748
• Zuest, L., Lee, S., Leedeman, J., & Clifford, D. E. (2022). Creating Weight-Inclusive Climates in Fitness Spaces. Kinesiology Review (Champaign, Ill.), 11(3), 251–260. https://doi.org/10.1123/kr.2021-0045

What happens in Strong Woman Club...

... Stays in Strong Woman Club!

Well, maybe it would but we think you might just love what we do and we're definitely not an exclusive club so here's a little more about one of the best kept secrets in Prestwich!

What is Strong Woman Club?

"I can't recommend it enough if you're looking at keeping active at your own pace all while having a good laugh every week."

Strong Woman Club (SWC) is our unique personal training membership package which gives you all the benefits of a personal programme, perfectly tailored to you, and with 3 other amazing women on the same journey!

Each session is 45 minutes, in which you'll do a variety exercises focused on developing your:

• Strength
• Cardio fitness
• Balance
• Core
• Range of movement
• Confidence
• Overall health and wellbeing

Who is Strong Woman Club for?

It's for you...

• If you want to get strong and make everyday things feel easier
• If you want to make friends with a fabulous bunch of women
• If you want to build your fitness for more energy in daily life
• If you love feeling motivated by other women who buoy you along
• If you want to have fun... it's our USP!

"I can already see a huge difference in my strength and energy on a daily basis!"

How much does it cost?

Strong Woman Club personal training sessions are included in our Spark Life Community Experience giving you 4 SWC sessions, 5 studio classes, unlimited online classes and a goal setting session for just £49.

If you love it - like we think you will - then after this, you can choose one of our monthly memberships. But, don't worry, we're not like the big gyms... there's no joining fee, no minimum membership period, and no notice period.  Plus, despite offering so many of the same benefits as our 1-2-1  training, SWC smal group personal training is literally half the price:

• One session per week - £70 per month
• Two sessions per week - £136 per month

How do I join?

If you're ready to give our 30 day community experience a go,  you can sign up here!  or if you'd like to know more, click the button below and one of our coaches will get back to you!

Alternatively, you can drop us an email to: info@sparklifeuk.com

We can't wait to meet you and begin this journey with you!

I've had a few conversations recently with people who've asked why Spark Life is the way it is? Why are we weight neutral? Why don't we coach weight loss? What about those people who want to lose weight?

So, if you've wondered that, here's a little bit of a background on how Spark Life became what it is today.

Spark Life, was born as Spark Fitness and, indeed that's still a large part of what we do today, but we changed our name to be more reflective of the wide-range of wellbeing services that we offer. However, what didn't change was the ethos behind everything that we do. We are a size-inclusive studio and that sits behind absolutely everything.

There is a (false) notion in our society that has been long-held and it's one that's incredibly damaging to many people's physical and mental health: smaller bodies are better bodies. Whether it's the belief that being smaller is more aesthetically pleasing, or whether it's the belief that smaller bodies are intrinsically healthier, it is  simply that... belief, not fact. It is upheld by false-assumptions, cognitive biases and an exceptionally profitable worldwide industry, but it is not upheld in fact. I know there'll be some of you screaming at me right now and I've certainly had my fair share of 'what-abouts' and 'but this study says' thrown at me. And certainly, there is much evidence that I can share with you as to why this is not fact (many of which are metaanalyses and systematic reviews, not individual papers)... and I will share these, but not just yet. Because right now, if you're looking for that, it's probably because you're looking for something to prove me wrong. Something to back up your confirmation bias.

Because, that's what I used to do.

The reason Spark Life exists as it does is because of the journey I (Maggie) have been on. When I first became a personal trainer, I did coach weight loss and so this journey started with a sense of frustration, if I'm honest. Why was it that some of the people I worked with were not losing weight? Despite their desire and their best efforts, they would work towards their goals, then suddenly stop and before we knew it, they were back right where they started but feeling worse about themselves. The research took me down deeper and deeper rabbit holes as I began to better understand the biology, the physiology, and the psychology behind things like calorie control, intentional weight loss, body size, and body image.

And at the end of it? It left me not only flabberghasted at the misinformation out in the social and public health spheres around this, but angry at the damage the perpetuation of these myths does to real people and the way they feel.

We are a fat-phobic society.

It is one of the last, acceptable forms of discrimination. The judgement placed on larger bodies in our society is horrific and it's supported by claims that it's for the better good... 'because health'.  Only it's not. Evidence tells us that weight-stigma (weight discrimination) causes low self-esteem, depression, anxiety, social isolation, medical avoidance, disordered eating, eating disorders, self-harm and suicidal ideation. And the mainstream way of dealing with this is to perpetuate the 'thin is great' ideal even more, attempting to eradicate larger bodies through any means possible be that diets, drugs or surgery - all of which come with their own set of hiddeous side-effects and no evidence of long-term success - but it's better than being fat right?

Wrong!

And that's why Spark Life exists as it does. What makes me so, so sad is that there are very few spaces in the fitness industry which make a complete escape from this available to people. No matter which gym or studio you walk into, someone will be celebrating weight loss, discussing calories or encouraging the use of the next great diet! And whilst these things may seem totally innocuous to you, for those who have spent their lives being apologetic for their own body, or feeling as though others will never accept them for being authentically themselves, or if these things are triggering for their mental health, this is not a safe space to be in and that means any kind of movement or physical activity becomes unaccessible.

And that's also wrong.

So, what many of you may not know is that the concept of Spark Life was born out of anger. Anger that unless your body 'fits' you are not welcome 'as you are' in the fitness space. Yes, you're welcome if you're trying to lose weight, if you're willing to shrink yourself, or if you're accepting that your body is considered a 'before' picture. But not if you want to be truly and honestly accepted just as you are with complete unconditional positive regard and lack of judgement.

And whilst our concept may have been born from this anger, it now exists in love.

We love that our members have chosen us as their safe space. We love that our members feel confident to be unconditionally themselves when they're with us. And we love that they are spreading that unconditional acceptance to everyone who walks through our doors and into the community and beyond. Because everyone deserves to feel safe, supported and to have the opportunity to be themselves, no matter what.

It's why Spark Life is a weight-neutral studio. In our space, we don't talk about body-size, weight, weight-loss or diets because our space is a safe-space from that. So what happens if you want help in losing weight? Don't choose us! We actively discourage you from joining us... not from persuing your goal because there are so many places which will help you to do that... it's just not us!

Finally, to return to an earlier point, if you are interested in finding out more about the science behind our decision to become a truly size-inclusive space, you can start your jouney here.

If you'd like to find out more about how you can become a part of our wonderful size-inclusive community, drop us a message at @info@sparklifeuk.com

Maggie x

Heard of Health At Every Size (HAES) but not really sure what it's all about? Here's a quick lowdown to get you started with some follow-up reading if you'd like to delve deeper into it.

The Weight Normative Approach

Health At Every Size is what we built The Spark Life Way upon. Currently, most health and fitness institutions work within a weight normative paradigm. This means that there is an assumption made that living in a larger body automatically equals ill health (or potential ill health) regardless of an individual's lifestyle and actual health markers. If you've ever been given blood test results, BP results, ECG results and cholesterol results that are all good but have still been told you can improve your health because you need to lose weight, you'll have experienced this!

A weight normative approach also assumes that our weight is entirely within our control and it is something we choose to 'manage' or not. It asserts that weight is an individual responsibility whereas the reality is that there are many factors which contribute to our weight. In fact, the Foresight Report identified over 100 variables which play a part in a person's weight:

"The common perception is that if only people ate less and did more, the problem of obesity would be solved... Ob*sity is the consequence of interplay between a wide variety of variables and determinants related to individual biology, eating behaviours and physical activity, set within a social, cultural and environmental landscape."

Reducing something so complex to something over simplistic as suggesting weight is an individual responsibility of energy in Vs energy out is extremely problematic for the people affected by this narrative.

The Problems

Above all, the weight normative approach causes weight stigma and discrimination. People in larger bodies have negative assumptions and judgements made about them on a daily basis often made under the guise of caring for someone's health. Yet the impact of this on the mental health of the recipient is never taken into account. In fact, there is a plethora of evidence which confirms that for those who experience weight stigma, mental health suffers severly as a consequence.

Perhaps worse still, people in larger bodies struggle to get the same level of health care as those in what society considers a 'normal' size. Doctors will 'prescribe' weight loss for someone without proper investigation into their symptoms and contrary to the medical interventions they would prescribe for someone else. This kind of approach pushes people away from health care and often serious illnesses can go undiagnosed.

34. People with a higher BMI told the Committee that they felt it was difficult to access quality healthcare as health complaints were automatically diagnosed as weight-related and not properly investigated:

"I’ve never recovered from a GP telling me they could see how overweight I was just from me sitting in front of them (she then pointed at my arms and made a hefty gesture). I was 8lbs overweight and just 22 years old. This was 10 years ago, and I’ve never been to the GP since. (Woman 25–34)" - Changing the Perfect Picture: An Enquiry into Body Image, House of Commons Womens and Equalities committee.

A focus on body size as health doesn't just cause problems for those in the higher BMI categories either. Poor body image can affect any one of any size.

[It] contributes to weight-based health problems such as eating disorders and obesity, as well as mental health problems including anxiety and depression.52 The GEO wrote to us and acknowledged that poor body image can lead to anxiety, depression and eating disorders, citing research found that over a third of 13–19 year olds have stopped eating or have restricted their diets as a result of low body image. - Changing the Perfect Picture: An Enquiry into Body Image, House of Commons Womens and Equalities committee.

The pandemic has increased incidences of eating disorders in the UK with BEAT reporting a 173% increase in demand for support between Feb 2020 and Jan 2021.

Why are we using it?

The biggest question I have in all of this is if this system is not serving everyone's health - which it clearly isn't - why are we still using it? Well, this is mainly due to the fact that 'Fat Phobia' is so entrenced in our culture that medical professionals, fitness professionals, government officials - hell! even you - still believe that weight = health!

The reason we're using it still is because there aren't enough voices shouting loud enough about the problems with it - although this year that has thankfully begun to change. This is a social justice issue, there are people who experience discrimination based on the size of their body on a daily basis and have done for most of their lives, yet we accept this because we're 'only trying to help' often with a follow up judgement of 'if only they'd try to help themselves'! After all, isn't it important that every time someone visits the doctors surgery they're told how to reduce their weight? Or everytime they visit a fitness professional they're advised on how to eat 'right', restrict their food and exercise more .. because health, right?

Wrong! This is all based on the BMI scale.

The BMI scale has no actual independent supporting evidence on its use as a tool for diagosing health. Sure, it has the evidence from a group of bariatric surgeons behind it, and some drugs companies that make weight loss solutions, but we have to accept that there is clearly a vested interest in their presentation of the 'facts' and 'statistics' right?

What we do know about the BMI scale:

• It was created in the 1830s by a Belgium Mathematician called Adolphe Quetelet who created the formula for the 'ideal' human. This was not in terms of health (he was not a physician) but in terms of the mean of the population being the ideal. This was based on white, European, men.
• Since then it's been used as a scientific justification for both eugenics and health.
• It's first inception as a tool for health was in the early 20th century when  insurance companies began using it as a way of categorising people and what to charge them.
• In the 1970s Ancel Keys and his colleagues determined from a research pool of 7500 predominantly white men that the BMI scale was the best exisiting measure. However, based on the South African men in the study, they did note that it “could not be suggested to be a representative sample of Bantu men in Cape Province let alone Bantu men in general.” - so not even representative amongst a completely male population then?! In all, they noted that all measures in existance were weak, but the BMI was the strongest of those weak measures!
• In 1985 the medical community adopted the BMI scale but slightly changed the measures on the advice of a group of bariatric surgeons, lowering the threshold for everyone in the higher weight categories.
• In 1998 the categories of 'overweight' and 'ob*se' were changed again lowering the threshold again for everyone in these categories and it is here that the language and policies of the 'ob*sity epidemic' began.

Please tell me you can see the problems here! Some people will tell you that whilst it's problematic, it's still the best approach to health that we have.

That. Is. Not. True!

HAES

Health at Every Size is all too commonly derided because people don't actually know what it means; the general assumption being that HAES suggests weight is never an impact on health.

However, the reality of HAES is that it is a health first, individual first, compassionate approach. Sure, weight can be a contributing factor to ill health, but we've already established the problems with a sweeping assumption that those in the higher BMI categories are automatically suffering from ill health (and it also needs to be noted that, although less common, individuals in lower weight categories can be misdiagnosed for something like TII Diabetes because their BMI is too low!).

The HAES approach works from the following basic components:

• Respect: Honour differences in size, age, race, ethnicity, gender, dis/ability, sexual orientation, religion, class, and other human attributes
• Critical Awareness: Challenge scientific and cultural assumptions;Value body knowledge and lived experiences.
• Compassionate Self Care: Find the joy in moving one’s body and being physically active; Eat in a flexible and attuned manner that values pleasure and honours internal cues of hunger, satiety, and appetite, while respecting the social conditions that frame eating options.

Health at Every Size doesn't place the onus of health on the indivdual with reductive notions such as 'being overweight causes ill health' and offering basic advice such as 'eat well' and 'move more' to be healthy. Instead it recognises that:

"health outcomes are primarily driven by social, economic, and environmental factors, requiring a social and political response. It also supports people of all sizes in adopting healthy behaviors. It is an inclusive movement, recognizing that our social characteristics, such as our size, race, national origin, sexuality, gender, disability status, and other attributes, are assets, and acknowledges and challenges the structural and systemic forces that impinge on living well." - Health At Every Size

Health and Every Size is social justice for all people, for all bodies, for ALL!  The weight normative paradigm is not only fat phobic but it's an incredibly privileged approach. If you're someone who still can't see the problems with it, then you're probably holding many privileges that you've not yet recognised; if you're interested in what these may be, the further reading suggestions below may help. As will they support you if you're just looking to find out more about this topic and how it can support you on your journey to better physical AND mental health.

The Spark Life Way

As we said at the beginning, our way of doing things at Spark Life is the HAES way of doing things. We prioritise health gain over weight loss because the two are not mutally tied. We know that with the right support you can feel healthier, happier and more confident in your body than you've ever felt before, but that doesn't mean you have to change your body. We're careful with our language - you'll never hear us discussing which season summer bodies are made in!! And we're careful with you... we want you to find the self compassion to look after yourself as best as you possibly can and to find the joy that comes from moving your body without punishing it. If we sound like your people, then get in touch!

Further Reading

Books:

• Antidiet, Christy Harrison
• The Body is Not an Apology, Sonya Renee Taylor
• Happy Fat, Sofie Hagen
• What We Don't Talk About When We Talk About Fat, Aubrey Gordon
• Intuitive Eating, Evelyn Tribole, Elyse Resch
• Food Isn't Medicine, Dr Joshua Wolrich

Papers:

• Foresight, Government Office for Science
• Changing the Perfect Picture: An Enquiry into Body Image, House of Commons Womens and Equalities committee.
• Weight Stigma Experiences and Self-Exclusion From Sport and Exercise Settings  Among People with Obesity, Thedinga, 2021
• Weight Stigma is Stressful, Tomiyama, 2014

Websites:

• Health At Every Size
• London Centre for Intuituve Eating
• National Eating Disorders
• BEAT

Walking has perhaps been one of the most underated forms of exercise for years yet, it can do so much for our physical and mental health! And, don't worry... it really doesn't matter how many steps you do. Just doing 100 more today than you did yesterday, will give you all the benefits!

What the Research Says

You might have heard that we're all supposed to be aiming for 10,000 steps a day, but what if you're no where near that at the moment? And what if you never will be! Well, the great news is that the most recent research tells us that any number of steps is actually great for us! In fact, if you're currently pretty sedentary during the day, you stand to gain the most benefits of anyone just from adding in an extra daily jaunt down the road and back!

At Spark, we believe that the best kind of exercise is the one that makes you feel amazing in body and mind; it's one that you enjoy, that you can do no matter who you are or what your job and it's one that you can see progress in.  What fits all of those factors? Walking.

Just 15 minutes a day can be extremely beneficial for your heart, joints, muscles, mental health and overall general physical health and wellbeing. It doesn't even matter how far you go, how fast you go, or even where you go!! It's all about escaping the stresses of life and enjoying the outside world.

So, if recent times have left you feeling like you want to do something more for your health, why not get out for a daily walk? Ditch the step counter and just set yourself 15 minutes to walk round the block or into the local park. Have a bit more time? explore an area where you live that you've never seen before.

Start small, and build up gradually and before you know it, walking a daily mile will have become as much as part of your routine as brushing your teeth or getting the kids to school.

If you like the sound of this, but prefer the idea of getting out and about with others, we have a weekly walk on a Monday at 1pm. We meet at Gate 13 of Heaton Park and we'd love for you to join us! Drop us a message at info@sparklifeuk.com if you'd like to know more!

I’m Helen; I’m 46, I live with Arthritis, Asthma, Spondylitis and Fibromyalgia, oh and I am a Yoga Teacher.

Making Yoga Accessible for All

My opening sentence isn’t what you would usually expect from a Yoga Teacher. Most people would associate Yoga with young, super active, body conscious people, but then again I’m not your average Yoga Teacher. It’s my mission to make Yoga accessible for everyone and to break down those stereotype which we associate with it. Everyone’s body is different, so Yoga needs to be different for everyone. We can make it fit you, rather than you having to tie yourself into a pretzel.

I participated in my first ever Yoga class as a teenager and left half way through in tears. It was an Ashtanga class, a really strong form of Yoga and the instructor actually came along and sat on my back without any warning! This was not what I expected from a Yoga class and is certainly not what I would ever do. This experience put me off classes, but I continued to practise at home using a video and books as guidance.

Over the years I’ve practised under a number of teachers, but sadly it’s mainly the ones who didn’t suit me that have stayed with me: the teacher who didn’t move from her mat and offered no alternative poses; the teacher who was so focused on cardio that her classes were more of a workout than Yoga and the teacher who wanted to prove that she could master party tricks like tying herself in knots. However, it’s these negative experiences which have made me the Yoga Teacher I am. I will never force you into a pose; I will try my best to find a modification to a pose which suits you; my classes are at a steady pace and while I can do the odd party trick, I won’t be expecting my clients to do them unless they really want to!

When I tell people I do Yoga, the most frequent response is, “You must be so flexible: I’m not flexible; Yoga isn’t for me!” I always respond with, “Can you breathe?” Next follows another strange look and in incredulous, “Of course!” I simply smile, “Well, then you can do Yoga!”.

Spark your Yoga Journey...

My Yoga journey eventually lead me to completing my 200 hour Hatha Yoga Teaching qualification as well as a 40 hour Yin Yoga qualification and I am a member of Yoga Alliance Professionals. I want to bring Yoga to people who would automatically assume it’s not for them. I’m going to be working alongside Maggie and her team at Spark Fitness from September 2020 to bring you a range of Yoga classes and workshops. Due to current restrictions, we can accommodate 4 people in person in the studio, but we can also live stream if you can’t make it to the studio or prefer to practise from home.

My Yoga for Runners workshop is suitable for all abilities from Yoga virgins to Yoga veterans. We will be working through stretching, strengthening and balances poses before experiencing Yoga Nidra, a deeply relaxing meditation said to be equal to 4 hours of deep sleep. Following this 2 hour workshop, you will feel stretched, relaxed and stronger, ready for when you next lace up your running trainers. It's also not just for runners and will also benefit any of you who regularly swing a kettlebell or lift a barbell.

Many top sportspeople include Yoga as part of their training routine as it lengthens muscles, realigns joints and stabilises the body through balance and strengthening postures so that the body is better equipped to cope with the rigours of their sport.

Tuesday evenings will be home to my Hatha Yoga classes. Again, these are suitable for all abilities; remember that Yoga fits your body, rather than your body having to fit Yoga. These classes start off with breathing techniques which calm the mind and prepare you for your practice. From here, we will gently stretch the body before moving to some gentle flow work, moving from one position to the next. I will demonstrate the poses and give you guidance to make it fit your body. I will never force you into position. Following our movement sequence and build to a strengthening posture, we begin to relax in preparation for our meditation section of the class. After class, you will feel stretched and refreshed.

Over a two week period, I will be running a Yoga for Beginners course. This will be for 45 minutes a day Monday to Friday. During this course, we will look at Yoga as a form of exercise and a model for life in general. We will break down postures during pose clinics, ensuring that you know how the pose should feel for you. Over time, we will put these poses together into a flowing sequence. Each class we will start with a breathing technique, which in Yoga we call Pranayama, before gentle stretches and looking at poses. Each class will end with a meditation session. Over the two weeks, we will build up your knowledge of what Yoga is about, how it can benefit you and learn some key poses (in Yoga, we call these Asanas). This course will give you the confidence to continue your Yoga practise either at home or joining our weekly studio classes. You will understand how to incorporate Yoga into your everyday life and will feel stretched, strengthened and calmer.

As I opened by saying, I am not your stereotypical Yogini. I love Yoga and try to live a Yogic lifestyle, but I don’t force myself into uncomfortable poses. My mission is to bring Yoga to people who think they cannot do it; to help you find your Yoga, just as I have found mine. Remember, if you can breathe, you can do Yoga!

Click here to book your yoga session now.

Perhaps when you were at school or maybe, like me, as an adult you've fallen in love with a country for your holidays and it feels right to make an effort with some of the lingo.

On our fourth year visiting Italy, I decided that I wanted to learn how to actually speak Italian. I love the country, the people, the food and quite frankly, the language sounds absolutely beautiful. I could already see the similarities to French and Spanish - which I'd learnt at school - and, as a former English teacher the latin roots found in our language were also useful in interpretation despite my specific lack of Italian language study.

Not sure where to start, I purchased a 'Learn basic Italian' CD (yes, rare I know but it was an actual CD!) which I listened to from start to finish a good 3 times before my next visit. The Duo Lingo app also became a welcome distraction from my usual FaceBook scrolling and I could be found headphones in, uttering short, and pretty useless Italian phrases into my phone "ci sono quattro persone nella mia famiglia"; but maybe one day someone in Italy will ask me how many people are in my family!

Trepadatious to use the language at first, when we arrived in Italy I was underconfident in my pronounciation and almost apologetic. But, the more I used the language, the more confident I became and by the end of the holiday, we visited a restaurant in Naples where I spoke no English AND ended up with the right meal!

Was I fluent? Not by any stretch of the imagination and I could still only speak in one tense with a very slight grasp of the grammar, mostly I'd learned situational vocabulary; take me out of the context of the holiday situation I was in and I would feel very much out of my depth. Not to mention, how much it helped that anyone I was speaking Italian to was working in a tourist area. They were used to speaking a second language themselves and they appreciated my efforts. I found people to be understanding, encouraging even as they gently corrected my errors and helped me with words I didn't yet know. I was clumsy but I was trying and with every mistake I made I learnt a little more.

Failure is a perception

Not once during my week of travels around Italy, trying out this new language for size, did I beat myself up about getting it wrong. I didn't feel like a failure when someone had to correct me, or when I asked if I could help a woman use a ticket machine when it was her help I needed! And most importantly, I didn't expect to know it all or to be able to speak it perfectly.

And neither would you.

So why do we expect that of ourselves when it comes to learning more about health, fitness and food?

If, when I'd been looking for a way to learn Italian, I'd come across a product which promised to have me fluent and speaking like a local in 30 days, would I have believed it? No! Not only do I know from previous learning experiences that this is impossible but it sounds ridiculously far fetched as I'm sure it does to you.

So why do we believe the juice diet promises and the skinny coffee cures? Sustainable, habits in just 30 days? Say it again. Say it out loud. Say it and really hear it. Really? Come on, when you really think about it, you know it's impossible. Because you know that sustainable change requires you to learn, gain knowledge, develop new skills, repeat habits and behaviours, and to practise again and again until you've got it right. In just the same way, learning a language requires you to repeat, practise and progress over time.

There's no end point

In June last year, I started listening to a new learn Italian podcast. Why? Because I was off to Italy again on holiday in September, and you know what? I couldn't remember anything I'd learned from the two years' previous. Having left Italy, I stopped learning. I discarded the CD, ignored the prompts from the app to keep up with my study and I lapsed. Life took over and I just let it slip; it wasn't purposeful but that's what happened because a few weeks of doing something isn't enough to make it a lifetime habit.

I don't know about you, but I feel like the experiene of learning a new language is very similar to many other learning experiences including how to become fitter and healthier. At first, you feel motivated. There's usually a goal which is in sight and gives you immediate purpose to stick at it. You mainly stick to your plan, muddling through it maybe, but you definitely feel achieved and it buoys you further. Except, then you come back to reality; the holiday ends... work gets busy, Christmas puts you out of routine... New Year passes by and you kick start it again for a while, but things are so hard in winter... spring arrives, summer's on the horizon... and then you suddenly realise that your desire to learn this new language has lapsed. Without you even realising, you've lost any routine and habits you had created and you've forgotten all the little bits you had learned.

With holiday looming, you've no chance to start again so instead of focusing on the real goal, which is feeling better, you focus solely on your weight.  Because weight loss will make you feel better, right?

Maybe... and maybe not. What we do know is that moving more, eating a balanced diet - and yep, that inlcudes the fun foods too! - getting out in nature, spending time with others, being a part of a community... all these things are what really matter to our health and wellbeing. And the best thing is that these are all things we can DO. They're things we can practise. And, unlike weight loss, if we keep at them as often as possible, if we make sure they are things we enjoy and that we recognise are benefiting us, we're more likely to keep at them and come back to them again and again. And we can drop in and out of them as and when we need according to what else is happening in our lives, just like we can learning a new language.

Not sure where to start learning your new 'language'? We can support you with classes, small group PT, and personal training, as well as a range of monthly and weekly wellbeing activities, have a look around our website, or get in touch, to find out more!

Dear You,

You are enough.

If there's one New Year message you need to take notice of and pay heed to this year, it's this one:

You. Are. Enough.

And you always have been; the only reason you doubt this is because a patriachal, capitalist society as taught you that you should. Perhaps this sounds feminist to you. Perhaps this sounds like hyperbole. Perhaps it's both; but I don't think there's anything wrong with that. And regardless of whether the above thoughts are true, it's also true that these 'motivational' new year messages sold to us by huge multinational corporations are gradually ruining our physical and mental health. Men and women; young boys and girls; young and old; we are all affected by the damaging message at this time of year that tell you to feel guilty over festive indulgences, to feel disgust at the way your body looks, and to feel that the only answer is to improve yourself with their New Year-New You diet plans.

But this isn't just a new year, it's a new decade - we're heading into the Roaring Twenties people, so let's change the script. What if we called these things out for what they are? Nutribollocks! Cleverly marketed, well packaged nutribollocks designed to prey on your deepest fears, to demote your self esteem and give up your hard earned cash all in the name of making you feel better. Except they don't make you feel better. Not in the long term and the fact that 95% of diets fail back this up.

If you're starting 2020 feeling like you want to be a healthier, happier version of your 2019 self, that's fab! I'm certainly not saying there's anything wrong with it. But don't be taken in by diet culture's false promises. It doesn't matter how many times you join Slimming World, WW, go on 30 day juice diet, detox or swap your lunch for a shake, you'll always end up back in the same place on Jan 1st; not because you didn't stick to the plan, but because you CAN'T stick to the plan. If you have to start a diet plan again because of a birthday, Christmas, holiday, meal out with friends, work, Thursday... you're not doing anything wrong, it's just a shit plan!!

So what should you do instead?

This year, why not make it the year you learn to be kind to yourself? Instead of resolving to rejoin the diet club again next Monday, plan to start some self care... this can come in various forms, but here's a few to get you started:

1. Have a read of some helpful books/ blogs which will help you with your mindset and how you think about yourself. Speaking to yourself kindly is the first step in boosting your self esteem, not trying to make yourself smaller!
2. Follow some motivational people on Instagram who not only promote a healthy body and mind but also share facts about health and fitness, rather than marketing and propaganda. Here's just a few to get you started: @drjoshuawolrich, @bodyposipanda, @liftwithhollyandarryn, @tova_leigh, @chr1styharrison, @i-weigh.
3. Fill your ears with the sounds of positivity, whether that be a great audiobook or a podcast.
4. Apply a critical eye to everything you see and hear. We've become so used to the promotion of disordered eating and exercise that it appears to be the norm. Anything that promotes fear around food, complete restriction of food or types of food, products to replace food, or exercise as a means of earning food is not going to be good for your health, mentally or physically.
5. Tell yourself - as often as is necessary - that you are so much more than your body. Tell yourself all the things your body does for you on a daily basis and then remind yourself of how much you achieve in your family life, in your work life, in your social life, in every aspect of your life, daily. How much fat does or doesn't exist on your body has absolutely nothing to do with this.
6. Move your body in a way that feels good. Don't take up exercise to burn calories, to punish yourself for eating, or to earn food for later. That's doing nothing for your mental health but it's also not sustainable. Instead, find something you enjoy; it honestly doesn't matter what! In fact, why not try something new - scuba diving? Wakeboarding? Martial Arts? Kettlebells? Dance? Grab a friend and make 2020 the year you find what brings you joy in movement!
7. Lastly, but perhaps most importantly, please don't join a slimming club. I know, I know, I've been there myself and it's so tempting because you're convinced that all you need to do is stick to it and that the added 'accountability' will do that. But... have you honestly asked yourself why you haven't been able to stick to it no matter how many times you've tried or how much effort you've put into it previously? I've worked with far too many women now - and also experienced the negative effects personally - to feel super passionate about this: diet clubs promote weight loss, not health gain. They are not the answer to the way you are feeling and over time, they are doing damge you can't even see. There are no such things as Syns (after all, in what world does an avocado end up perceived as worse than a can of cider!); A 'diet' is not a healthy way to lose weight (processed foods, restriction of nutritious foods and fear mongering of fats is not good for you!); and most of all, you don't need it, what you need is to start being compassionate to yourself, taking care of yourself and being kind to yourself, a slimming club will not help you achieve any of these things but more sleep, less stress and a focus on time with family and friends will.

If, after reading this, you know you want to change something but you're not sure where to go next, ask! Message, text, email, visit our little studio in Prestwich... whichever works best for you... but ask, because we'd love to help!

Happy New Year y'all... let's make this year, all about you...

because you are enough!

Big hugs x

How many diets have you done?

How many times have you returned to WW or SW because 'it works when you stick to it?'

How many times have you blamed yourself for failing?

We've got some radical (and slightly controversial news for you)... Shhhhh... come closer... are you ready?...

IT'S NOT YOUR FAULT THOSE DIETS FAILED!

But there's no quick fix!

Perhaps one of the most ignoble strategies the weight loss industry pedals is fast weight loss. We read the success stories of Betty who lost 10 stone in 3 months and 'got her life back'; we marvel at the pictures of Vera who slimmed down to size perfect bride; we compare ourselves to the before and after pictures of Doris who in just 3o days has gone from 'fat to fit' and think 'that could be me'! But we don't see the after, after. The sad moment when 5 years' down the line Betty picks up that magazine article and reminices on what it felt like to 'feel slim'; the way Vera picks up the wedding picture to dust it and wonders if she'll ever be that size again; and how Doris still can't bring herself to enjoy a family occasion because, well, 'a moment on the lips is a lifetime on the hips'! Those smiling faces from the magazine pages don't tell us what her life is like and, most importantly, they don't tell us if she's happy, healthy and loved. Yet, we share those stories with each other,  lusting after their lives, talking about their results with awe and wondering why we don't have that kind of will power. It's what keeps us in that lifetime membership producing amazing results... for the company, not for us!

The F-Word

We want to open your eyes to a new way of thinking about food, fitness and to be honest... failure!

We want to show you that if you work on nurturing, being kind to and feeling more comfortable with your body, regardless of its size, you're more likely to achieve the results you crave.

We want to show you that it's possible to find peace around food and to quieten that anxious voice in your head which feels confused about what to do next and guilty 'losing control' again.

We want to show you what diet culture looks like so you can call it out when you see it and most of all, we want to show you what true health actually looks like and provide you with the skills, knowledge and understanding to achieve it.

8 weeks in Prestwich

If you live in (or around) Prestwich, you can join us on our pilot of the F-Word... our new course where we'll talk about food, fat, fitness, failure, fallibility, flexibility, facts and finally say F-off to the diet industry!

Run by Spark Community - a non-profit sister entity of Spark Fitness - this course doesn't aim to drop your dress size, weigh you in at a smaller size or even change your life immediately! It's no quick fix but sticking plasters always fall off, no matter how waterproof they promise to be. If you really want to change your life and rewrite the tortuous script you've been following for so long you need to know how to break free from profit-driven 'solutions' and develop the skills to move forwards without them.

The small print:

There's 20 places available and when they're gone, they're gone! We're running our pilot at an introductory price of £40 - the cost of 8 weeks at a diet club, spend it on us instead and never need to spend it again! ;-)

This is a non-profit enterprise and all proceeds will be put back into our local community to further develop access to and support available for evidence based health and fitness.

Email Spark Community to find out more.

It's been one of those weeks again where the groups I follow on social media have gone crazy discussing the new App from WW.

If you haven't heard about it, in the US, Canada and Singapore, WW (newly rebranded from WeightWatchers) have launched an App, Kurbo, aimed at children aged 8-17 years. If you have followed us for a while, it won't be a surprise to learn that we do NOT think this is a good idea.

However, opinions in the deep and dark areas of the internet known as the 'comments' are very much divided on this. What I've found interesting is why there is such a disparity in people's opinions; it's not because people disagree that we shouldn't be looking after our children in the best way possible, or even that people disagree that we should be helping our children to be fit, healthy and happy. Nope, everyone who comments agrees on that. Instead, the disagreement comes from how we should be helping them achieve this. After all, if you've lost weight with WW or its similar counterpart SW, then it makes sense that you'd see the value in something like this. A simple App which will help children to understand which food is good to eat and which food is bad, right? After all, the App even uses a traffic light system which could be considered rather similar to the one we see on our processed food packaging. Where can be the harm in that? It even provides children with 'inspiring' before and after pictures of their peers who have lost weight with the  Kurbo app and programme. Where can be the harm in that?

Well, unfortunately we believe there could be great harm. In fact, the very reason so many people can't see the potential harm is exactly the problem. The 'nutritional' ideas companies such as WW and SW, amongst others, teach are flawed and far removed from what should be considered a balanced diet. Additionally, these kind of diets promote a 'one-size-fits-all' approach alongside preaching an over-simplified mindset that if you just 'stick to the plan', you'll lose weight. Add into that the way in which we're encouraged to compare our bodies to others and build our self-worth on how many pounds we've lost; quite frankly, if we're about to engage children in the same culture, we've a mental health disaster waiting to happen!

At the end of this article, you'll find a footnote of references which will link you to evidence of the negative side-effects of restrictive dieting (in children and adults). In this post, we're going to focus on the side of things that's harder to evidence but that we know we've experienced ourselves, or have seen in our friends, family, colleagues and clients. The psychological effects of dieting... the way it makes us feel; because, I don't know about you, but I wouldn't wish any of these side-effects of dieting on any child of mine.

What about health AND happiness?

Perhaps one of the most distressing things for a parent to hear is the sound of her child putting themselves down. Looking in the mirror and pulling at clothes, picking at body parts, pulling a face at the appearance staring back is a learnt behaviour. Sometimes we learn it from the people we spend time with (particularly our own family members), sometimes it's a result of name-calling or mean comments from our peers, sometimes it's from the messages we receive from media such as TV, films, magazines and advertising, and sometimes the reasons are much deeper and darker than this. But it's hard to ignore that 'Perfect' images of young, beautiful people are paraded in front of us day in, day out; it's constant. This image of 'perfection' is naturally unachievable for 95% of the population!  Don't worry though...  you can buy this product, that product and those products in exchange for the extortionate price of your confidence, self-esteem and happiness!

The beauty/wellness/weight-loss industry (aka Diet Culture) is worth multi, muti, multi billions and they prey on your insecurities because without those daily doubts and worries, you wouldn't spend your hard-earned money!

We're told it will make us happy. Honestly, think about it now... how many times have you thought to yourself, I'll be happy when I weigh X, or can fit into Y, or I'll start Z when... you know what we mean, you've been there and back - and there again - for so many years you've forgotten when you actually started thinking this way.

But there was a time when you didn't. There was a time when you were care-free about your body image. You ran, you played, you chatted confidently to people you'd just met and made new friends without a second thought of judgement. You ate freely when you were hungry, you enjoyed food without worrying how you were going to 'pay' for it later, you were active for the fun of it without a single thought of how many calories that activity burned! You were free.

That's childhood. And the longer we can keep it that way the better. Whenever it was that Diet Culture infiltrated your life, it taught you that you're unable to trust your own sense of hunger - but don't worry, there's an App for that!  It taught you that you don't know if you've done enough exercise - but don't worry, there's an App for that. It taught you that you can't trust your own instincts because you are apparently lazy, and fat and stupid - but don't worry... there's an App for that!

Do we really want to introduce our children to this too?

Good vs Bad

In my (Maggie) time as a teacher, I noticed something really important about children. Labels are important. They gain a sense of identity via a label - flapper, mod, rocker, greaser, gansta, geek - they've existed throughout history in various forms and the label is important. Labels are also given to them - good, bad, naughty, studious, clever, quiet - and this label is important too. Because if there's one thing I noticed it's that no matter the label they received, 9 times out of 10 the child would strive to live up to it. The 'naughty boy' stops paying attention and plays the class clown, the 'clever girl' attends extra sessions because she's going to be the first in her family to go to university, the 'quiet child' never raises a hand or answers a question.

So what's this got to do with helping them 'lose weight' via an App which traffic lights food?

Firstly, this is specifically and wholly a weight-loss App; not a health App, not an activity App, not an educational App, not a happiness App... A WEIGHT-LOSS App.

Label?

Fat.

Seems harsh? That's because of the negative connotations our society associates with the word. When a young child uses the seemingly innocuous adjective 'fat' in a classroom, they're tutored not to be mean despite the fact that thin, short, tall are acceptable as descriptors. Fat has such a negative label attached to it that when applied to a person it instantly lowers self-esteem, imparts feelings of shame, invokes guilt, induces stress, causes depression and can potentially lead to disordered eating and eating disorders. And we should pause there for a moment on Eating Disorders and acknowledge that in a 2000-2009 study of diagonosed ED, the incidences were highest in girls aged 15-19 and in boys aged 10-14; they are vulnerable!  In fact, research has shown us that even with the best of intents, labelling someone (adults or children) as fat or overweight doesn't acutually help them to become healthier at all. Instead such a label causes people to avoid physical activity and puts them more at risk of weight cycling (yo-yo dieting) which in turn leads to further health issues!  Is this really something we want to subject our children to?

Real life experience matters

The development of an eating disorder is perhaps the most worrying side-effect of focusing a child on their weight, or more specifically on losing weight. Our own Spark Fitness coach, Aimi, has experienced this first-hand and 20 years on she's still working on extracting herself from the demons of the Bullemia which took hold of her. Concerned about her weight, the adults in Aimi's life thought, as many of us do, that the best way to support her would be to put her on a diet. Whether the diet itself achieved weight loss for the young Aimi is a moot point because this one, seemingly innocent, act of concern sent her into a spiral of weight cycling, physical and psychological self-harm which was to last for years.

Why?

"It wasn't just down to the diet," Aimi reflects, "But as a child, I perceived that the only person who provided the security I had in life was telling me that I had to be a certain size to be loved".

Make no mistake, the negative mental health impacts of dieting young children are real, dangerous and long-lasting.

Live a healthy, happy lifestyle together

Of course, none of this helps the concerned parent who's been told that her child needs to lose weight, or that his child's BMI is too high. In a world where we're constantly warned of the perils of obesity to do nothing seems tantamount to neglect. So what do you do? If you're concerned about your child's weight, but it's unhealthy to put them on a diet... what can you do?

Live a healthy lifestyle as a family... together.

Focus on health.

Be active, get outside, eat a range of balanced foods without fear, guilt or shame. Avoid labeling food and help children understand that all food is good in moderation, that food is energy, that food is nutritious, that food can also be social, fun and should not be feared. Talk about how amazing our bodies are and how even more awesome our brains are.

Look at how different out bodies are and celebrate those differences. Try out new, fun activites and embrace learning & developing a new skill. Avoid referring to your own body in a negative way and let them see that your health and happiness is more important to you than your appearance. Let them eat, and let them leave food when they've had enough - let them embrace their innate abilities as intuitive eaters as very often it's our own fear which leads them away from this. Help them to be as happy, healthy, fit and strong as they can possibly be and help them to understand that if they try hard and stick at it, they are capable of anything.

Gift them with the skills to view the world as critical thinkers and with a growth mindset that keeps them learning so that they become adults who are savvy enough to identify Diet Culture when it comes to get them, and so they understand instead how to fuel their bodies and live their lives to the fullest. Keep them safe, happy and let them know they are loved.

Give them all these things. Not a diet. And not a diet App.

Related evidence and studies:

The weight-inclusive versus weight-normative approach to health: evaluating the evidence for prioritising well-being over weight loss, 2014.

Shared risk and protective factors for overweight and disordered eating in adolescents, 2007.

The weight of stigma: cortisol reactivity to manipulated weight stigma, 2014.

NEDA (National Eating Disorders Association) statement on KURBO by WW App

The development of associations among BMI, body dissatisfaction, and weight and shape concern in adolescent boys and girls, 2012.

Diet, physical activity and behavioural interventions for the treatment of overweight or obese children from the ages of 6 to 11 years, 2017.

Medicare's search for effective obseity treatments: diets are not the answer, 2007.

The weight-inclusive versus weight-normative approach to health: evaluating the evidence for prioritising well-being over weight loss, 2014.