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Massage at the FitFarms Weight Loss Retreat

Weight Loss Retreat Massage

Why do we now have a Full-Time Massage Therapist at FitFarms Weight Loss Retreat

Massage helps after exercise by removing waste products and toxins out of the muscles …  Post workout massage can help to reduce and prevent the effects of delayed onset muscles soreness. Massage post workout also helps by increasing blood fresh blood to the muscle and help repair any damaged tissues.

Who is Jane?

I thought I would introduce myself and allow you to connect with me prior to your appointment and to be able to understand why I got into massage therapy and become the therapist that you trust.I’m Jane, a mother of one to a 30-year-old son who had his first baby girl with my daughter in law Chenise back in October 2021, called A’layah. I am a qualified Massage therapist amongst other treatments. I work at FitFarms the weight loss retreat and will be your massage therapist whilst you are staying with us here at FitFarms.I specialise in Hot stone massage, Indian head massage, Swedish massage. The most rewarding part of being a massage therapist is helping those in pain, recovering from injury, help to ease other people ailments or suffering from stress … Massage makes people feel good, so your clients will look forward to their appointments, which will make a huge impact on how I will work each day.Why MassageTherapy is becoming more popular

If you’re one of those people with daily grind that leaves you feeling more ground up than grounded, you probably understand why massage therapy has become so popular. There are plenty of other reasons why massage therapy is fast becoming a therapy of choice. The good news is that massage can cut your body’s level of stress hormones in half, which will alleviate the symptoms of anxiety. Back pain is one of the most common medical complaints, but you do not need to live in pain. Studies have shown that massage reduces the need for painkillers by 36 percent, and it is more effective than chiropractic care or acupuncture. Most people are not nearly as flexible as they would like to be, and this often causes uncomfortable stiffness. Fortunately, a Swedish massage is tailored toward making it easier to increase your flexibility. Massage also relieves Insomnia. At any given time, one-third of adults are experiencing a bout of insomnia, so it is no surprise that people are constantly looking for ways to improve their quality of sleep. There are many health issues that are caused by lack of sleep, including weakened immune system and a greater risk of depression.

Different types of Massage


The Swedish massage is performed to energize the body and improve overall health. This type of massage involves actions like percussion, kneading, vibration, tapping and rolling. Massage oil or lotion is used to protect the skin from friction.

Indian Head

The Indian Head massage involves different movements including use of deep kneading and compression movements over the neck, shoulder and scalp areas. In addition, Jane will also gently stimulate and stroke points on the face.

Hot Stone

The Hot Stone massage is a specialist massage that uses smooth flat, heated basalt stones that are positioned alone your spine, in the palms of your hands, along your legs and between the toes. Typically, from river beds, basalt stones

are used for massage as they have a rich iron content that retains heat.  

Will FitFarms be doing any other treatments at the weight loss retreat

The exciting News is YES!  Jane will be bringing in facials using Elemis the skin wellness brand with an aromatherapist’s soul, an artist’s spirit, and a scientist’s commitment to results. An innovative and global British skin care brand, which I believe in ‘truth in beauty’. I Pride myself in being able to tailor treatments to my client’s needs and offer treatment package designed to enable the client to leave feeling rejuvenate. One of the main reasons people get facials is to deeply cleanse and exfoliate their skin. Removing dirt, oil, and impurities from your skin is a necessity for clear, healthy skin. Receiving regular exfoliation removes dead skin cells, which promotes new skin cell growth. Besides promoting relaxation, a regular facial provides many benefits including noticeable improvements to your skin tone, texture and appearance. Facials also help to improve circulation to optimize cellular health and promote collagen production.

Where did massage originate

As early as 3000BC, the Chinese practised massage to cure ailment’s and improve general health. Records of this can be found in the British Museum. Ancient Chinese books record lists of massage movements and descriptions of their techniques

We know that Dutch doctor Johann Georg Mezger around 868 invented Swedish massage. Although some literate credits this to Per Henrik Ling, a general medical practitioner during the 19th century. Sometimes we document Ling as The Father of Massage.

Who can have a Massage (local contraindications) Mean that the therapist cannot massage over areas affected by the following conditions:

• Minor wounds, bruises, cuts or abrasions
• Localised swelling or inflammation, recent scar tissue
• Varicose veins, sunburn

Client must seek medical permission to have a Massage (means that the therapist cannot treat a client with any of the following conditions unless you have written consent from your doctor or health Professional:

  • Cardio-vascular condition such as: Thrombosis, Phlebitis, Hypertension, Hypotension
  • Minor heart conditions
  • Haemophilia
  • Medicaloedema
  • Recent head injury or neck injury (including whiplash)
  • Recent operations/surgery
  • Asthma, Epilepsy
  • Osteoporosis, spondylitis, Rheumatoid arthritis  
  • Pregnancy (second or third trimester)
  • Pregnancy related disorder-i.e.HBP, dizziness and nausea
  • Unexplained or undiagnosed headaches including lumps or swellings especially in the case of severe pain
  • Paranoia, psychosis or schizophrenia
  • Very high orverylow blood pressure
  • Cancer (active or in remission) and ongoing treatment with chemotherapy and /or radiation
  • Central nervous disorders, cerebral palsy, multiple sclerosis and parkinsonism
  • Nervous system disorders, Diabetes
  • Trapped, pinched or inflamed nerve
  • Kidney infections Slipped or herniated disc

How much are Massages

Full body massage 1hour £60

Indian head 10mins and back massage 20mins £45

Back massage 30 mins £45

Leg massage neck and back 1 hour £60

Shoulder and neck 30mins £45

London Weight Loss Retreat Smoothie Swirl

The Strawberry Walnut Swirl Smoothie is probably the most popular of all the smoothies that we serve at the FitFarms weight loss retreat. The Smoothie was created on the London Weight Loss Retreat and is also known as the Walnut Swirl.

It’s simple to make and the preparation time is under 15 minutes. You can also keep it in the fridge for 3 days after preparing with it still looking and tasting great.

First of all lets look at the ingredients and their health benefits.

Weight Loss Retreat Smoothie Ingredients and Health Benefits

300 ml Full Fat Yoghurt. We always go for full fat yoghurt because of its many health benefits which include aiding better digestion, protection against osteoporosis and supporting good heart health. It is also high in protein which helps weight loss on the FitFarms weight loss retreat.

200 grams of Walnuts. Walnuts is the nut of all nuts and that’s why we have it as part of the retreats smoothie ingredient. Walnuts have a higher antioxidant ingredient than any other nut. The health benefits of walnuts is extensive so here are just a few listed to why you should have them as part of your diet. Rich in antioxidants, high in plant based omega 3’s, decreases inflammation, promotes a healthy gut, reduces risk of cancer, helps manage type 2 diabetes, lowers blood pressure, supports good brain function to name but a few.

400 grams Frozen Raspberries, Blueberries, Blackberries and Strawberries. Berries are a super food loaded with antioxidants and a good source of fibre. Blueberries and Blackberries are the highest form of fibre out of all the berries so make sure you have them in your frozen bag of 400 grams. Berries are high in Vitamin C, Manganese, Vitamin K1, Copper and Folate. We use them on the weight loss retreat because they are so nutrient dense but also because they are the fruit with the lowest calories.

Decoration. I went with dried mango slices but you can also use a selection of whole berries or both.

FitFarms Weight Loss Retreat Preparation

Smoothies are relatively easy to prepare but to design so they look creative and arty is a lot harder. I went for a very simple dried mango to decorate the top. More is usually better though! You can use the same fruit to decorate the top or you can buy fresh fruit.

In a food processor whiz up the berries and a tiny bit of yoghurt to create a berry liquid. If you don’t have a food processor they are relatively cheap and there is a whole selection on Amazon.

Drizzle coconut oil over the walnuts to sweeten. Place into an oven dish and put in the oven for 15 minutes at 150 degrees.

Now you need to layer the glass. Wine glasses with wide tops are best. Start with the yoghurt then add the walnuts, drizzle in the berries and top with the yoghurt. The design part is flexible it also looks great if you put walnuts at the bottom of the glass. Decorate the top of the glass with dried mangos or berries.

275 Healthy Calories per 250 ml glass.

FitFarms Weight Loss Boot Camp Retreat New Improved Programme

The last year has been very unusual at the FitFarms weight loss boot camp. One thing which always seems to happen on the retreats is that the standard seems to rise. Even through the unusual lockdown period the busy team made changes. Improving the programme in all areas so when we returned we hit the track running.

The main team now consist of Justin Lord, David Morgan, Kim Robinson, Andrea Cross and Sarah Baker. We are in an extremely lucky position that Justin Lord and David Morgan hold the most qualifications and experience that we have ever had at FitFarms. Over the companies 14 year period we have not been able to work with two people who deliver the retreat to such a standard. The courses are full of energy, creative exercises and a mental wellbeing backdrop to the programme which is another added course benefit.

So far this year we have run three courses which is unusual because we would have usually run 12 courses by June but Covid-19 has slowed us down. They have all been full and a great success. There was even an online review stating that the programme should be a must for everyone to help with the growing NHS obesity. The NHS obesity costs has risen again to 9.7 billion with the overall cost being estimated at 27 billion.

Wellbeing Retreat Not A Boot Camp

We have always had a wellness side to the FitFarms course but we were nervous of making the course a bit fluffy as we are aware the main reason for the programme is weight loss / body fat loss. For the first time Justin and Dave manage to balance the course on the knife edge of ‘lets burn some body fat’ and ‘lets improve are overall mental and physical wellbeing’. The early morning wake up the body and mind sessions are invigorating and the only way to start the day.

The next available course is not until the end of the summer now but there are more spaces available in the Autumn months.

Keep fit and healthy

FitFarms x

Weight Loss Retreat Tofu Cooking

We’ve been using Tofu at the FitFarms Weight Loss Retreat since Day 1 but being totally honest I was never a fan until I discovered that it should be marinated over night. I can even still remember the chef saying ‘would you like lunch Stephen’ and I would politely say ‘not after that amazing breakfast chef I’m full up.’

What is Tofu?

It’s basically coagulating soy milk. There’s a process when the curds are then pressed into a white block like the ones we buy from shops. It’s similar to making cheese and I heard that the process first started in China over 2000 years ago. It came popular in the 1960’s in the UK among the non asian hippies who ultimately labelled it as a politically conscious vegetarian food.

Most of the worlds soybeans are now grown in America and unfortunately the majority is genetically modified! You can buy non GMO tofu which is usually a little bit more expensive.

Is Tofu good for you?

Yes tofu is extremely nutrient dense.

100 grams of Tofu will deliver you: 8 grams of protein, 1 gram of fibre. It’s absolutely packed with vitamins and minerals including Zinc, Iron, Magnesium, Copper, Phosphorus, Selenium, Calcium and Manganese.

That 100 grams of Tofu only carries 70 calories and is high in protein so it’s a thumbs up from FitFarms.

Is Tofu Absolutely Boring and Bland?

For me if you just take it out of the packaging it’s one of the most tasteless food types I’ve ever tried. It really needs to be pressed before you attempt to cook with it. BUT if you marinate it overnight it can completely change into something gorgeous. It’s also great for marinating because the natural texture of tofu soaks up marinades.

Healthy Tofu Marinade?

Here’s a great healthy marinade and is one of my favourites because it has cider vinegar which has many health benefits. Leaving it overnight is perfect but it will soak in and change the taste within 30 minutes.

We will be adding recipes to our nutrition page so take a look for some new fresh ideas in a few weeks time from now.

This marinade is for 340 grams of tofu

1/4 cup of water, 2tbsp soya sauce, 1 tbsp apple cider vinegar, 1 tbsp maple syrup, 1 tsp garlic powder, 1/8 tsp cayenne powder, 1 tsp cornstarch , 1 tsp coconut oil from a jar.

Chop your tofu into cubes, mix all the ingredients together and add to the cubes. Leave to rest in the fridge overnight for best results but 30 minutes will add a slight taste to the tofu.

If you are looking for more ideas on tofu recipes click here on this BBC tofu recipe

Weight Loss Retreat Green and Berries

Weight Loss Retreat Breakfast Smoothie

The Weight Loss Retreat FitFarms Smoothie

This is one of my favourite smoothies and we usually serve it at the end of the week. If you are diabetic please remember to take out the banana.

The ingredients can either be bought frozen or fresh. It’s a lot easier to by frozen and the nutrients are usually the same if not better than fruit that has travelled many miles.

For more information on berries and their health benefits please click here

Serves 4 People 1 Portion Nutrition Facts

153 Calories, 2 grams Protein, 2.8 grams of Fiber

Weight Loss Retreat Smoothie Ingredients

The red part as you have already probably guessed is mainly made up from berries which are great antioxidants. They’re also high in fibre, vitamin C making them great for lowering blood pressure and cholesterol.

Red Part Ingredients

100ml Blackberrys, 100ml Blueberries, 100ml Raspberries, 100ml Red-currants, 100ml Full Fat Milk, 100ml Full Fat Yoghurt, 1/2 banana (take out if you’re diabetic)

Green Part Ingredients

1/2 Kiwi, 100ml Pineapple Chunks, 100ml Full Fat Yoghurt, 100ml Full Fat Milk, 300ml Fresh Spinach


Dried Berries, Granola and Kiwi Slice.

The Method

Put all the red ingredients into a food processor and process until smooth.

Then add a layer of granola.

Put all the green ingredients into a food processor and process until smooth.

Pour the green mixture over the layer of granola.

Finish off with decorating the top.

FitFarms Chef Top Tip: If you buy fresh fruit freeze the banana before you put it into the food processor.

We are so pleased to announce that we should be up and running again on 5th March at our Norfolk Weight Loss Retreat. The following course will be in Derbyshire where we are based just outside Matlock in the pretty village of Darley Dale. Due to Covid-19 all bookings are transferrable so customers can book with confidence.

Stay Safe x

FitFarms Weight Loss Retreat 2021 Dates

Well what a funny year for everyone!

We are hugely looking forward to 2021 and the new year brings a lot more weight loss retreat options. FitFarms will be open in Dorset, Norfolk, Derbyshire and Spain.

We are all hoping for a free Covid-19 2021 but be reassured that FitFarms is Covid Compliant on all four of our weight loss retreats and have undertaken in depth risk assessments.

We are offering our readers the chance to book a 2021 date in 2020 and you will only have to pay the 2020 price. The deposit has also been reduced down to £250 and is fully transferable if you are not able to join us due to Covid-19.

29th January Dorset, 12th February Derbyshire, 5th March Norfolk, 19th March Derbyshire, 16th April Norfolk , 7th May Derbyshire, 28th May Derbyshire, 18th June Dorset, 2nd July Norfolk, 16th July Norfolk 27th August Derbyshire, 10th September Spain, 24th September Norfolk 22nd October Derbyshire, 12th November Norfolk, 3rd December Derbyshire.

Weight Loss Retreat Food

One of the most liked improvements of 2020 was the quality of the food and we will be taking that up to another level again in 2021. We feel after a hard days exercise and lots of workshops it’s extremely important to eat well designed nutritious food.

Weight loss retreat food

The mushroom soup was with out a doubt the most popular soup and the protein based chocolate smoothie definitely won the weight loss retreat breakfast smoothie award. All the recipes are now on our detailed post course after care programme which also has many different exercises to follow so customers can carry on with their healthy lifestyles at home.

Weight Loss Retreat Chocolate Smoothie
The FitFarms Weight Loss Retreat Healthy Smoothie

If you would like to book a date with a lowered £250 deposit at 2020 FitFarms weight loss retreat prices just simply email info@fitfarms.co.uk and we will confirm your space and send all the joining details over you.

There is full details of our courses on the website and you can also contact us using the FitFarms Contact Page

Weight Loss Camp Pea and Mint Soup

The FitFarms weight loss camp Pea, Coconut and Mint soup has a deep green colour and a velvety texture. It’s quick and easy to make and full of nutrients.

We will be adding recipes to the website page http://www.fitfarms.co.uk/nutrition-and-cookery

Main Ingredients

6-8 servings

1/2 onion diced

2 stalks celery diced

2 cloves garlic minced

1 kg bag of frozen green peas

3 cups water

1 veg stock cube

1/2 cup coconut milk

2 tbsp chopped fresh mint

2 tbsp chopped fresh basil

The Garnish

1/2 onion finely sliced Chopped pecans or walnuts Mint leaves  


In a large soup pot, heat a couple of tablespoons of water over medium heat.

Add in the onion, celery and garlic and saute until soft, about 4 minutes. Add a little more water if it starts to stick.

Add in the peas, water, and stock, cover and cook until the vegetables are soft, about 10-15 minutes.

Puree using a hand blender until smooth, then add in the mint, basil and coconut milk.

Puree again until smooth.

Season with salt and pepper, to taste.

To serve, garnish the soup with chopped pecans, basil, mint. Enjoy!

There are also some great healthy soups which can be found at https://www.countryliving.com/food-drinks/g1658/healthy-soup-recipes/

2021 FitFarms Weight Loss Camp courses will be running in Derbyshire, Norfolk and Dorset. We will also be advertising some weight loss camp courses at the Spain FitFarms in the months of September and November when hopefully the Government Covid restrictions have finished.

The last FitFarms Spain course was held back in March just before the first lockdown and was one of the most successful courses to date. We are just under an hour from Barcelona and the courses are extremely popular with new and past customers.

Weight Loss Retreat Chocolate Smoothie

Weight Loss Retreat Chocolate Smoothie
The FitFarms Weight Loss Retreat Healthy Smoothie

This Smoothie looks so good a lot of people ask how could it even be healthy? It looks so naughty that it must be wrong but its right in so many ways. We usually serve this on Sunday morning at the FitFarms Weight Loss Retreat which is a real uplifting breakfast after the mornings exercise.

Here is the ingredients and cooking preparation method.

Weight Loss Retreat Smoothie Ingredients

1 table spoon of Cacao Powder

1 table spoon of peanut butter (whole earth is a good quality peanut butter)

1 table spoon of vanilla protein powder (pure whey protein powder by bulk powders is a good quality protein and can be bought from Amazon)

100 ml plant milk (Alpro Almond and Soya are good options)

150 ml Coconut milk

2 drops vanilla essence

3 table spoons of chia seeds

1 tea spoon of keto sweetener (Stevia can be purchased from Amazon)

1/4 avocado

Topping and Layering ingredients

Cacao Nibs

Dried orange Fruit

2 table spoons of coconut soaked chia seeds. Soak for 30 minutes.

2 table spoons of granola

Weight Loss Retreat Preparation Method

Smoothies are extremely simple because all you need to do is put all the ingredients into a blender and give it a good whiz.

However to make them look good takes a little bit more time but believe it or not it’s not that long. Layered smoothies like this one look the best in my opinion so here’s how this one is layered.

Poor in half the smoothie mixture. Then create a layer using the harder ingredients in this case being the cacao nibs and granola. Then put the two spoons of chia seeds on top completing the layer.

Gently poor in the remaining smoothie mixture and decorate the top with cacao nibs and dried orange fruit.

FitFarms Chefs Top Tip

Play around with the ingredients to make it thinner or thicker to suit your taste but don’t make it too thin otherwise you will not be able to create the layer.

You can also find some great smoothies on BBC Health Smoothies

Chia Pudding At FitFarms Not A Fat Camp

This week as part of our Fat Camp to FitFarms healthy nutritious food we are giving you a free Chia Pudding recipe. This recipe is an all time favourite on our FitFarms courses.

The health benefits of Chia seeds are simply incredible and are a must to have them in your healthy eating programme. Chia seeds contain fibre, protein and unsaturated fats. We use them at the FitFarms Weight Loss Retreat courses because they deliver a massive amount of nutrients with very few calories and the calories they do have are all healthy ones. They are also loaded with antioxidants and serving with raspberries just tops up the antioxidant value. They are high in Omega 3 fatty acids and almost all the the carbohydrates are fibrous ones.

We first started using Chia Seeds at out FitFarms London Holistic Weight Loss Boot Camp back in 2009 and ever since they have always been on the breakfast menu at FitFarms.


  • 2 cups (470ml) unsweetened almond milk 
  • 1⁄2 cup (85g) chia seeds 
  • 1⁄2 lemon, zest and juice 
  • 1⁄2 tsp. vanilla extract 
  • 1 cup (65g) raspberries, fresh or frozen
  • 1 tbsp honey


Combine all ingredients in a large, sealable container. Make sure all chia seeds are mixed in well. 

Let sit overnight or for at least eight hours. Serve cold with toppings of choice. 

You can also find some great healthy nutritious recipes on The BBC Food website. There is also a great selection of Chia seed puddings at FitFarms served by our resident chef Niall. The most popular pudding is mint choc chip and yes it actually taste like the ice cream you buy from the ice cream vans or supermarkets.

Fat Camp to Delicious FitFarms Recipes

Over the past 15 years we’ve seen a huge shift in the food that is served at weight loss camps and fat camps. Tasteless salads and basic smoothies are very much a thing of the past. FitFarms has never really been able to shake off the name Fat Camp or Fat Farm so we have decided to name are recipe pack Fat Camp to Delicious FitFarms Recipes. We will be sharing these with you over the next couple of months so please keep an eye out for some exciting and easy to create recipes.

Fat Camp to FitFarms Mango and Almond Smoothie

Serves: 1 Prep: 5 mins Cook: 0 mins

Nutrition per serving: 349 kcal 11g Fats

43g Carbs 25g Protein


  • 1 cup (160g) frozen mango
  • 1⁄2 banana, sliced
  • 1⁄2 cup (120ml) unsweetenedalmond milk
  • 1 tbsp. almond butter
  • 1 scoop (25g) vanilla proteinpowder


Blitz all ingredients in a blender until smooth. Serve immediately.

Fat Camp – FitFarms Future Courses

We have been so lucky over the Covid-19 period and pleased to say we have taken more bookings this year than last year even with a 3 month break period due to the lockdown.

The FitFarms courses are all full until October but we still have a few places on 9th October and 23rd October.

We are also pleased to announce that we are on are way back to the beautiful Dorset venue near Blandford Forum starting on 13th November.

Over the last couple of months we have been asked by many customers what we are doing to make sure the FitFarms courses are Covid-19 safe. We are very fortunate to have a Covid-19 health and safety officer making our weight loss retreat courses very safe to attend for customers and the health team.