‘Lose weight and gain fitness in record time. With the Bodydoctor’s workout anything is possible’.
It comprises a complete resistance and cardiovascular programme to tone the body and build lean muscle. The programme is suitable for everyone. It will work if you are overweight, unfit or recovering from a major illness.
Experienced Bodydoctor trainers will guide you through a detailed set of exercises covering muscle building resistance work to build lean muscle and boost your metabolic rate, followed by a cardiovascular work-out to burn fat and exercise your heart and lungs. Following your introduction to the Bodydoctor at Le Prince Maurice, the exercises can be modified to be done at home with the minimum equipment. To get the maximum benefit from the programme it is important to eat right as well as exercise right.
Personal Fitness and Wellbeing
Rs 2,800 per session
The Bodydoctor program designed to give you a full body workout and at the same time burn the maximum amount of fat. Choose a suitable time and our personal trainer will guide and assist you in complete body awareness through correct training methods.
Personalized 3 day and 5 day programs can be organized Prices exclude 15% V.A.T.
SOUL THERAPY
Kundalini Yoga Tuesday and Thursday / 08h00
Private sessions Rs 2,200
Group sessions Rs 800
Tai Chi Chuan
Private sessions Rs 2,200
Prices exclude 15% V.A.T.
5 Star Healthy Cuisine
Le Prince Maurice is renowned for its creative cuisine. Now some of the best chefs in the world turn their hand to providing food which not only looks and tastes delicious but which has also been put together in line with the principles of the Bodydoctor programme.
The healthy menus at Le Prince Maurice have been put together in consultation with Bodydoctor nutritionist Amanda Moore and executive chef Jacques Ledu and follow the bodydoctor’s simple tried and tested principles. Emphasis is on boosting nutrients and cutting out foods which have a negative effect on the body. For example, all food made with sugar or white-refined flour, like bread and pasta should be avoided and that you should eat at least twice the volume of vegetables as protein.
The simple rules laid out by David Marshall are that clients eat;
Moderate amounts of high quality low fat protein (fish, nuts, seeds, poultry).
• At least twice as much vegetables as protein foods.
• No refined carbohydrates or sugar - ie: no white bread, no refined sugary desserts.
• Moderate amounts of low-glycaemic index, ‘slow-releasing’ carbohydrate like brown rice, rye bread, porridge, pulses. • At least 2 litres of water. • Moderate amounts of fruit. Fruit eaten with a meal or with a few nuts or seeds to counteract quick releasing sugar.
Programme :
Each morning before breakfast kundalini yoga ‘cleansing programme’ with Ingrid. Over 5 days : The Guerlain Imperial drainage and toning programme with seaweed wraps. Start on day one of the cleansing diet. Guests may also be provided with brush or loofah and encouraged to brush their skin while showering daily to encourage the skin to detoxify.
Note :
Guests should be discouraged from this programme if they are suffering from blood sugar imbalance,
diabetes or are on any medication.
If clients want to be totally dairy free they can choose buffet fruits / nuts / seeds instead of the
smoothies.
It is really important to eat vegetable fibre while doing this rather than simply starving yourself as the
fibre will help remove the toxins. Vegetable portions should therefore be generous. For this reason it is
also ideal to use brown rice rather than white if you can possibly get
3 days detox menu at Le Prince Maurice
Day no.
Breakfast
Lunch
Dinner
Snacks
1
Mauritian petit lemon in water
Juice - Apple, pear and beetroot juice with milk thistle Water Choice of buffet fruits with at least a tablespoon of ground linseed (this is necessary to carry out toxins)
Green vegetable salad with citrus fruits Fresh pineapple platter Peppermint tea or hot water and lemon
Pumpkin cold soup with ginger Grilled fish of the day (small) Wild rice salad Mixed salad Fresh fruit skewers
At least 8 glasses water; unlimited herbal teas and vegetables Mid morning and afternoon
- fresh ginger tea Pre-dinner: glass of healthy juice of the day and nuts
2
Mauritian petit lemon in water
Juice - Papaya and fennel refresher water. Mixed fruit salad sprinkled with a tablespoon of ground linseeds
Tomatoes and fennel terrine with Melissa leaf. Raw fennel salad and a grapefruit dressing. Watermelon Peppermint tea or hot water and lemon
Palm heart salad. Giant prawns with brown / wild rice and vegetables Fresh fruit salad with ginger
At least 8 glasses water; unlimited herbal teas and vegetables Mid morning and afternoon
- fresh ginger tea Pre-dinner : glass of healthy juice of the day and pumpkin seeds or pre-dinner snack if suitable
3
Mauritian petit lemon in
water
Juice - Green cleansing juice Water Breakfast Smoothie with papaya and banana (not yoghurt see below)
Large mixed salad with seasonal vegetables Tropical fruit salad Peppermint tea or hot water and lemon
Tomatoes in pistou
dressing
Steamed fish with ginger (small) Brown Rice
Large portion cooked vegetables Mixed tropical fruit granite At least 8 glasses water; unlimited herbal teas and
vegetables
At least 8 glasses water;
unlimited herbal teas and
vegetables. Mid morning and after-
noon - fresh ginger tea Pre-dinner : glass of healthy juice of the day with suitable pre-dinner
snack
Nutrition with Bodydoctor Fitness
For your body to feel lean and full of vitality it is not only important to get your exercise programme right, but also to nurture the body with the nutrients it needs and avoid the toxins which zap us of vital energy. The programme is based on solid scientific research and the basic principle that we should be eating the foods that our bodies were designed to thrive on.
The Bodydoctor at Le Prince Maurice
Bodydoctor Nutrition Principles : Stop counting calories and weighing yourself, instead adopt a healthy eating programme, which will last you a life-time. Your weight will stabilise and you will feel great! It does take time to change habits, so go easy on yourself and if you do have an occasional lapse, do not get disheartened, just pick yourself up and start from where you left off.
1. Eat complex carbohydrates
Sugar, white bread and starchy refined carbohydrates are out. These foods drain the body of nutrients and though they may give you a quick energy burst, can ultimately leave you feeling tired and craving sugar. When eaten in excess these foods can lead to obesity, diabetes and cardiovascular problems. Fill up on green vegetables, pulses, brown rice and whole grains, these foods will give you lasting energy throughout the day. Avoid added sugar, fizzy drinks, white bread, pastries, pizza and pasta. Limit your intake of wheat and experiment with other grains such as rye, oats, millet and buckwheat. Choose complex carbohydrates like green vegetables, unrefined rice, lentils and pulses, oats, rye and non-wheat wholegrains. Avoid all sugar and white flour products.
2. Eat your greens!
Fruit and vegetables should form the majority of what you eat. Aim to fill at least half your plate with vegetables at each main meal and eat fruit throughout the day. Choose as wide a range of colours as possible but avoid starchy vegetables like potatoes and parsnips.
3. Increase good fats and cut out the bad
The omega 3 and omega 6 fats are vital to help fight infection, stimulate metabolism, maintain optimum mental function, keep hormones in balance and keep skin looking vibrant and healthy. These fats cannot be made in the body and must come from your diet. The richest sources are oily fish (tuna, mackerel, salmon, herring) and nuts and seeds.
4. Eat low fat sources of protein
Proteins are the body’s building blocks. You need protein to make bones, ligaments, nail and hair, skin and to repair and build muscles. Amino acids from protein also form and control the enzymes, hormones and neurotransmitters, which control the body’s basic physiology and mood. Try to include some protein for breakfast to balance blood sugar throughout the day and follow your exercise programme with a protein meal or snack to help build and repair muscle fibres. Choose low-fat sources of protein such as fish, chicken, quinoa, tofu, lentils, eggs, brown rice, nuts and seeds. Limit your intake of dairy foods and red meat.
5. Drink enough water
The human body is almost 70% water and your level of hydration influences nearly every physical process, including, muscle function, mental state, digestion, circulation and excretion. Try and make it a habit to drink more water than your body actually craves - you won’t feel thirsty until you are becoming dehydrated. Cut down on tea and coffee, which are diuretics and will make your body excrete more water and try herbal teas instead. Drink at least 8 glasses of fresh water each day. Drink an extra half-litre for every half-hour you exercise.
6. Eat your food in as natural state as possible
Try to choose food which is as un-adulterated as possible - fresh cuts of meat or fish, un-refined cold-pressed oils, wholegrains and vegetables. Mother nature carefully provided us with the right balance of nutrients and fibre in these foods and once they have been processed, nutrients are lost and chemicals are added. Avoid pre-packaged, pre-prepared foods and take care to minimise your intake of preservatives and additives, many of which can upset the body’s natural balance. Choose fresh whole foods and avoid additives and chemicals.
7. Avoid coffee and alcohol
Alcohol and coffee rob the body of vital nutrients, put a strain on the liver and adrenal glands and will disturb blood sugar balance, zapping your energy and vitality. Alcohol is also very high in calories. Avoid alcohol and coffee for at least the first six weeks of your programme, especially if you aim to lose weight. Thereafter minimise your consumption ! Drink lots of water and herbal tea and avoid alcohol and caffeine.
What can I eat ?
You can follow the above principles and still have a rich and varied diet. The table below lists some great healthy foods to choose from.
14 days wellness programme
Week 1
Breakfast
Lunch
Dinner
Snacks
1
Bio-yoghurt with fresh berries and tablespoon seeds Healthy juice of the day Herbal teas.
Scallops and grapefruit salad with green leaves
Palm heart salad Grilled lobster with wild rice and local steamed vegetables Fresh seasonal fruit served with polenta biscuits and raspberries
Evening snack - glass of healthy juice of the day
2
Fresh fruit platter with nuts and natural yoghurt
Pumpkin cold soup with ginger, crab meat with coriander Rye bread toast
Melon and sultana salad with scallops Grilled fish of the day, steamed with ginger served rice and stir fried Asian vegetables Fresh fruit salad with ginger
Green salad with local herbs Salade de legumes croquant, seafood kebab Aromatic spiced rice Mango passion fruit and guava granite
Evening snack - glass of healthy juice of the day
4
Cottage cheese with rye bread and fruit.
Nicoise salad with fresh grilled fish
Yellow lentil soup with chicken Grilled catch of the day served with roasted vegetables A selection of local fruits
Evening snack - glass of healthy juice of the day
5
Papaya Breakfast smoothie
Romaine salad with chicken and parmesan. Tomato dressing
Market vegetable soup with mixed seeds Grilled fillet of beef with buckwheat seeds, roasted tomatoes with thyme and green salad Pineapple and papaya carpaccio with coriander
Evening snack - glass of healthy juice of the day
6
Bircher muesli
Toasted goats cheese salad (with cheese on rye)
Vegetables and fruits from the market cooked in greek style with coriander, wine and olive oil Giant prawns with Asian stir
Evening snack - glass of healthy juice of the day Unlimited raw vegetables and herbal teas
Week 2
Breakfast
Lunch
Dinner
Snacks
1
Bio-yoghurt with fresh berries and tablespoon seeds Healthy juice of the day Herbal teas
Leeks and smoked duck fresh salad with green leaves and citrus fruits
Mixed vegetables on toasted cereal breads Deep steamed fish fillet, pan fried vegtables with olive oil Mint jelly with exotic fruits
Evening snack - glass of healthy juice of the day Unlimited raw vegetables and herb teas
2
Fresh fruit platter with nuts and natural yoghurt Healthy juice of the day Herbal teas
Market vegetable soup with mixed seeds
Melon and sultana salad with poached scallops Giant prawns with pumpkin fricassee Mauritian styles. Green salad with herbs
Evening snack - glass of healthy juice of the day Unlimited raw vegetables and herbal teas
3
Buffet : choose from fresh fruit, yoghurt, rye breads, seeds dried fruits, eggs Healthy juice of the day Herbal teas
Tomato salad with dried figs (or fresh) and pine kernels Or Tomatoes, dried fig with blue cheese and green leaves
Green leaf salad with herbs Grilled fish of the day local sauted vegetables
Evening snack - glass of healthy juice of the day Unlimited raw vegetables and herbal teas
4
Watermelon breakfast smoothie Healthy juice of the day Herbal teas
Dorado carppacio with ginger Green leaves
Pumpkin cold soup with ginger, crab meat and coriander
Grilled beef fillet with buckwheat seeds (sans pommes campagnarde), black lentil fricassee. Vegetables
Seasonal fruits
Evening snack - glass of healthy juice of the day
Unlimited raw vegetables and herbal teas
5
Cottage cheese with rye bread and fruit. Healthy juice of the day Herbal teas
Melon and sultana salad with poached scallops and green leaves
Market vegetable soup with mixed seeds
Grilled fillet of beef with buckwheat seeds, roasted tomatoes
with thyme and green salad Pineapple and papaya carpaccio with coriander
Evening snack - glass of healthy juice of the day Unlimited raw vegetables and herbal teas
6
Bircshler muesli Healthy juice of the day Herbal teas
Platter or smoked salmon and marlin, capers and lemon with large crunchy green salad.
Mixed salad Giant prawns with rice noodles and Asian vegetables Fresh fruit salad with ginger. Sherbet selection.
Evening snack - glass of healthy juice of the day Unlimited raw vegetables and herbal teas
Kundalini Yoga
It is known as the mother of all Yogas and the most powerful yoga known. Brought to the west in 1969 by Yogi Bhajan, it produces results 16 times faster than ordinary yoga.
It's power comes from the Kundalini, an enormous reserve of untapped potential within each of us. It is normally depicted as a coiled or sleeping serpent, located in an area towards the base of the spine.
By gradually and safely awakening this serpent and employing its power, you will benefit greatly from an elevation in consciousness, promotion of physical wellbeing and an expansion of awareness. You will feel more relaxed and at ease with yourself. Your life will be transformed into one which is happy, healthy and harmonious.
Kundalini is about
enlightenment
manifestation
and liberation.
T’ai Chi Chuan
The forms of Tai Chi Chuan are a traditional Chinese approach to exercise, meditation, and personal growth. Practiced both for health and self-defense, its graceful, flowing movements are at the same time beautiful, healthful and powerful. Its practice promotes an inner calm and a tranquil attitude, enhancing self-awareness. Tai Chi springs from emptiness and is born of nature. It is the source of motion and tranquility and the mother of Yin and Yang. The body weight or center of gravity of the practitioner sinks into the abdomen and trunk of the body, thus allowing more relaxed and deep breathing. With the mind quieted, the heartbeat slows down, and different muscular, neurological, glandular and organ systems function in a more balanced fashion. The practice of Tai Chi Chuan is harmony and understanding of the ways of the world.
I am quicker, stronger and since I started using the programme I have made my England debut Trevor Sinclair
‘Lose weight and gain fitness in record time. With the Bodydoctor’s workout anything is possible’.
