Five Reasons to Prioritise Protein Daily
1. Builds Strong Foundations
Protein forms the core building blocks for bones, muscles, cartilage, and skin, while hair and nails rely on it almost entirely. This means better tissue resilience during heavy lifts and faster structural adaptations.
2. Powers Tissue Repair
Your body taps protein reserves to repair and rebuild tissues stressed by workouts, injuries, or daily wear. Post-session protein hits accelerate recovery, reducing soreness and prepping muscles for the next training session.
3. Enhances Oxygen Delivery
Red blood cells use protein compounds like haemoglobin to transport oxygen body-wide, ensuring muscles and organs stay fuelled. This supports longer cardio endurance sessions or high-rep circuits, staving off fatigue during prolonged efforts.
4. Boosts Digestion and Cell Production
Roughly half your daily protein intake fuels enzymes for breaking down food, plus new cells and essential chemicals. Efficient digestion means better nutrient uptake helping balancing intense training with busy schedules.
5. Regulates Hormones
Protein drives hormone production, crucial for cell growth and transformations like those in muscle hypertrophy (muscle size) phases. Stable hormones enhance muscle protein synthesis during hypertrophy phases, allowing progressive overload for bigger strength gains, while minimising cortisol-driven fatigue to recover as quickly as possible..
Nine Bars Matcha Protein Shake (30g protein)
Try this Matcha protein smoothie for a quick on-the-go breakfast or snack. Blend unsweetened milk, a scoop of vanilla protein powder, 1-2 tsp quality matcha powder, a frozen banana, spinach, and a healthy fat like almond butter or avocado with ice for a creamy, energising drink.
Stability: the Key to Better Running
Runners often focus on mileage, speed, or the perfect shoe but the real secret to stronger, more efficient running lies in stability. Before you take another stride, your body has to control it. That control, or stability, is what keeps every step smooth, joints safe, and power moving in the right direction.
Think of stability as your body’s internal shock absorber. Each time your foot hits the ground, your core, hips, and glutes work behind the scenes to keep you steady. When these stabilisers fatigue or underperform, your running form collapses, stride length shortens, posture tilts, and compensations creep in. Over time, that’s the fast track to tight hips, cranky knees, and sore lower backs.
So how do you train it? Training stability isn’t about holding a plank for hours but about connecting your body’s moving parts so every stride feels efficient and supported. Try these three lower body stability exercises below to help with your running form and strength.
Swiss Ball Hamstring Curls
Teach your posterior chain (the group of muscles running along the back of your body, from your neck and skull down to your heels, encompassing your traps, lats, spinal erectors, glutes, hamstrings, and calves) to coordinate under tension. This is exactly what happens every time you push off during a stride.
Swiss Ball Glute Bridges
This enhances stability by introducing an unstable surface that demands constant micro-adjustments. The force deepens engagement of the glutes (key pelvic stabiliser while running). The unstable surface also recruits smaller stabiliser muscles around the hips and spine that are often underutilised in standard bridges. As a result, runners build better neuromuscular control and resilience.
One-leg Bosu stand
Standing on the dome side of a Bosu ball trains ankle stability by building proprioception and control. The foot, ankle and lower leg muscles are forced to fire dynamically with every tiny shift. The result is runners will gain stronger, more responsive ankles that are less prone to fatigue and can handle uneven ground.
HOW DO SPIKEY BALLS MANAGE TO PERFORM THEIR MAGIC?
A popular tool for performing your own form of massage-therapy on many muscle-related conditions and are a convenient way to maximise muscle recovery for many athletes. Spikey balls work on the myofascial system to reduce muscle tension, improve blood flow, increase body awareness and aid in injury prevention and rehabilitation (making them perfect for knots and tight areas). By targeting trigger points, spikey balls can reduce pain levels and improve range of motion through specific muscles and subsequently improve joint motion. This means instead of feeling tight, you can support your bodies recovery.
There are many different exercises you can perform with the massage balls to relieve tension for both upper and lower body. In the absence of balls you can also use your hands and fingers to loosen fascia and relieve tension. Two commonly overlooked areas in self-massage—the ribs and feet—often feel tender initially but deliver noticeable gains in suppleness, movement quality, breathing mechanics, and even running efficiency
Feet
Stand near a wall so you can offload weight through your hands as needed.
Place the ball under the centre of your arch, not directly on the heel bone or toe tips.
Keep knee soft, hips stacked over the foot, and avoid gripping the floor with your toes so the plantar fascia can relax.
Roll slowly from just in front of the heel pad to just behind the toes, covering the whole length of the arch, not just the middle. Move at a controlled pace.
Keep the toes relaxed and let the arch gently “melt” over the ball rather than pushing harder.
Experiment with tipping your toes forward and heel backwards while maintaining weight on the ball.
Ribs
Position yourself on your side on a firm surface like a yoga mat, with knees slightly bent for stability.
Place the ball (start with a softer ball) directly under the lower ribs or serratus area (fan-shaped muscle along the side of your ribcage), avoiding direct pressure on bone.
Extend the top arm long overhead, palm up, to depress the shoulder and maximise space between ribs.
Rock slowly side-to-side (back and forth) along the rib margins. Shift up and down from mid-ribs toward the bottom edge, pausing on tender spaces for 10-20 seconds. Keep movements small and controlled.
General tips:
Start with light pressure and increase as needed.
Spend 10-30 seconds on each spot and gradually increase time as you get used to the exercises.
Breathe deeply and relax the muscles you're working on.
Avoid rolling directly on bones or joints.
What is Protein?
Protein is one of three primary macronutrients (the others being carbohydrate and fat). Macronutrients are the chemical compounds that humans ingest the most of, and which provide us with most of our energy.
Protein is incredibly important, and without it our body composition and health greatly suffer as a result. They are an essential nutrient and can be broken down into 20 building blocks known as amino acids. Out of these 20 amino acids, 9 are considered to be essential as the body cannot produce them so we must obtain them through our diet.
Humans can’t survive without all nine essential amino acids. Protein is essential for building bones and body tissues, such as muscles, but it does much more than that. Protein participates in practically every process of a cell, playing a part in metabolic reactions, immune response and providing a source of energy. Not getting enough protein in your diet can lead to a variety of health issues. For example, muscle tissue breakdown, resulting in muscle loss. But more isn’t necessarily better, if you take in too much your body is highly likely to store the excess as fat. The average daily intake of protein in the UK is 88g for men and 64g for women, which is more than sufficient, as it exceeds the Governments daily recommendation, each by around 20g.
There are more and more ways of getting protein into your body than just a chicken breast and there is a wide variety of high protein food that is appropriate for just as wide a variety of diets. Evidence suggests most active adults do well with roughly 1.6–2.2 g of protein per kilogram of bodyweight per day, with the higher end of that range particularly useful during fat‑loss phases or when trying to maximise muscle gain.
When eating protein for weight loss we do have to consider whether the protein we are eating fits into a current diet and set goals. This is because some food can be high in protein as well as fat (for example, cheese, nuts). So by focusing more on the leaner protein you cut out all the necessary extra fat and calories, which in turn will encourage weight loss and muscle growth without clinging onto the extra fat.
Meat: (per 100g)
· Chicken breast: 28 grams
· Lean steak (filet mignon, top sirloin): 26 grams
· Lean pork (tenderloin, ham): 26 grams
· Lamb shank: 26 grams
· Chicken thigh: 22 grams
· Lamb chops: 22 grams
· Fatty steak (ribeye): 20-22 grams
· Bacon: 20 grams
· Fatty pork (ribs, shoulder, butt): 18-20 grams
· Sausage: 16-20 grams
Soya: (per 100g)
· Canned black soybeans: 8 grams
· Tempeh: 19 grams
· Edamame beans: 12 grams of protein
· Tofu (extra firm): 15 grams
Eggs:
Three large eggs (c. 200g) provide about 19 grams of protein. Whether used in omelettes, quiches, baked goods, or served alone. Eggs provide high-quality protein at an affordable price.
Fish: (per 100g)
· Non-oily fish (most types, including canned tuna): 22-26 grams
· Oily or fatty fish (salmon, herring, sardines, mackerel, anchovies): 20-25 grams
Legumes: (per 100g)
· Lupini beans: 15 grams
· Lentils: 9 grams
· Black beans, Pinto beans, Chickpeas: 9 grams
· Green peas: 5 grams
Nuts & Seeds: (per 100g)
· Hemp seeds, hulled: 32 grams
· Peanuts, peanut butter (natural) : 25 grams
· Almonds, almond butter: 22 grams
· Sunflower seed butter (no-sugar-added): 22 grams
· Tahini (ground sesame seeds): 17 grams
How Do I Stay Physically Active with Limited Time?
Between back-to-back meetings, long commutes, and packed personal schedules can mean finding time to exercise can feel impossible. However, you don’t need hours to stay fit and healthy. Even 15 to 20 minutes of focused movement each day can boost your energy, mood, fitness and strength.
Just 20 minutes of exercise a day can have powerful benefits for both your body and mind. Regular movement (even in small doses) boosts your energy levels, sharpens your focus, and improves your mood by releasing feel-good hormones like endorphins. It helps maintain a healthy weight, strengthens muscles and bones, and supports better sleep quality. Plus, being active daily reduces stress and lowers the risk of chronic diseases such as heart disease and diabetes. If you are short on time but want to move more on a daily basis here are 5 ways you can start:
Try fitting in simple moves throughout your day. Movement in small chunks adds up - Exercise doesn’t have to be a full gym session.
15 air squats while waiting for your coffee
30-second plank holds between emails
10–15 push-ups before your morning shower
Walking around the block during phone calls
Set an hourly timer to stand and stretch for 2 minutes.
Short, intense workouts. Quality over quantity is key when exercising and short, intense bursts performed correctly can be very effective and are easy to fit in.
Complete 3 rounds of:
30 seconds jumping jacks
30 seconds push-ups
30 seconds mountain climbers / plank hold
30 seconds lunges (each leg)
30 seconds rest
Schedule your movement like any other meeting. If it’s not in your calendar, it probably won’t happen. Block out 15–20 minutes daily for activity—before work, at lunch, or after hours, and protect that time.
Move more outside of designated exercise. If you can, walk or cycle part of your commute. Get off the bus/train/tube one stop early and walk the rest of the way. Even short bursts of walking add up and keep you moving throughout the day. Skip the lift and take the stairs. It’s a quick way to get your heart rate up and strengthen your legs, even if it’s just a few flights at a time.
Remember why you move. Exercise isn’t just about fitness, it gives back more than you put in and helps you:
Boost energy and focus
Improve sleep and mood
Build resilience to stress and fatigue
Recovery-Focused Fitness
Recovery-focused fitness is all about giving your body the time, tools, and care it needs to repair, rebuild, and come back stronger. It is just as important as the workout itself the approach isn’t just for elite athletes, it is vital for everyone.
For those with limited time, recovery-focused fitness helps you get the most out of every workout by ensuring your body is ready to perform again — sooner and better. It reduces the risk of burnout and injury, helping you maintain consistent progress without setbacks.
Remember, rest is part of progress. It helps your muscles rebuild stronger and prevents burnout.
Why Recovery Matters
When you exercise, especially with strength training or high-intensity workouts, you create small micro-tears in your muscles. Recovery is the process by which these tears repair and your muscles grow stronger. Without proper recovery, you risk overtraining, injury, fatigue, and stalled progress. Recovery also supports your nervous system, helping reduce stress and improve sleep — two key factors for overall health and wellbeing and is especially important for busy working professionals, juggling demanding schedules.
What Does Recovery-Focused Fitness Look Like?
Active recovery days: for most people, 1–3 rest or active recovery days per week are ideal, depending on workout intensity and fitness level. Rest days don’t have to mean complete inactivity instead these days should involve light activities like walking, gentle yoga, or stretching to promote blood flow and healing without strain.
Listen to your body: your body is the best gauge of when to push and when to pause. Signs you need rest include:
Persistent muscle soreness lasting more than 72 hours
Decreased performance or strength in workouts
Feeling unusually fatigued or lethargic
Increased irritability or mood changes
Trouble sleeping or restless nights
Elevated resting heart rate (a sign of stress on the body)
Stretching and mobility work: incorporating regular stretching and mobility exercises improves flexibility, reduces muscle tightness, and prevents injuries. Techniques like dynamic stretching pre-workout and static stretching post-workout are key components.
Understand the difference between motivation and fatigue
Motivation comes with a general feeling of eagerness and mental readiness to train, even if your body feels a little tired. You feel inspired and focused.
Fatigue is when your body feels drained, heavy, or weak, and your mind may feel foggy or unmotivated. Training during this state can increase injury risk and delay progress.
Foam rolling and self-myofascial release: using tools like foam rollers or massage balls helps release muscle knots and improve tissue quality, which can speed up recovery and reduce soreness.
Sleep optimization: quality sleep is the foundation of recovery. Prioritizing 7–9 hours per night allows your body to repair and your brain to reset.
Hydration and nutrition: supporting recovery through proper hydration and nutrient intake, especially protein and anti-inflammatory foods, fuels muscle repair and reduces inflammation.
Refuel with carbohydrates (aim to consume carbs within 30–60 minutes post-workout to maximize glycogen replenishment)
Repair with protein (aim for about 20–30 grams of quality protein within 30-60 minutes post-workout Combining protein with carbohydrates enhances recovery.)
Include healthy fats and don’t forget macronutrients (a balanced diet rich in fruits, vegetables, nuts, and seeds helps cover these needs)
Replace lost fluids - start rehydrating during exercise by sipping water regularly and continue immediately after. Don’t wait until you feel thirsty as this is a late indicator of dehydration.
Mind-body practices: incorporating mindfulness, meditation, or breathing exercises can help regulate the nervous system, lower cortisol levels, and promote mental recovery alongside physical healing.
improving spinal health
Over time, poor posture can alter the shape of a person’s spine. When this happens, the spine, which is built to naturally absorb shock and maintain proper balance, is completely compromised. This impacts not only the functioning of the spine but also other vital bodily systems.
Poor Digestion: If you work a desk job you know how easy it is to let your neck and shoulders slouch over your chest and abdomen. This position compresses the abdominal organs, including your digestive tract. This can also negatively impact your metabolism and processing food.
Increased Risk of Cardiovascular Disease: Slouching puts pressure on your stomach, heart and lungs, impairing circulation which makes it harder for your organs to work properly. This reduces the oxygen that gets into your tissues! Researchers even showed that the posture people use when they spend time on a smartphone reduces respiratory function.
Back Pain: One of the most common effects of bad posture is chronic back pain, usually because of disc degeneration, or simply from the excess pressure being suffered by the spine. Disc degeneration occurs when the disks between the vertebrae thin out and lose their cushioning. But can also lead to aches and pains throughout the back, so you should keep log of when and where they occur.
Nerve Constriction: As the spine and other bones alter their position due to the long-term effects of poor posture, the skeletal system begins to come into contact with surrounding nerves and “pinch” them. These pinched nerves can cause neck and back pain, but they can also cause pain in what seems to be unrelated areas of the body.
Poor Circulation: Our body was made to move fluids and gases and when you sit all day with poor posture, you’re preventing your body from getting the necessary circulation it needs. Prolonged sitting, especially with your legs crossed, can cut off the flow, increase pressure and even cause varicose veins.
The good news is there are simple and easy stretches to help improve spinal mobility, strength and posture. Here are some that can be done right now - no fancy equipment needed!
Cat Cow Movements - These gentle spinal movements are an excellent way to warm the body up for more difficult postures, while releasing stiffness in the mid back.
Bridge Pose - A gentle back opener and strengthener whilst gently opening the front body. This pose can place slight pressure on the neck - keep your gaze up to a single point on the ceiling and stabilse the shoulder girdle.
Seated Twist - During the twist, keep the spine tall by stacking upright. Twists are designed to aid spine mobility, but the turning action can compress the vertebrae if the back is rounded.
Cobra Pose - It can be tempting to use the arm muscles to access a deeper backbend, but focusing on engaging the back muscles is a more effective way to release back tension and build muscle. Use the arms for stability.
Self awareness is the best tool to check-in and assess whether we are slouching, hunching over a computer or simply just not standing up straight. It's something that can be fixed promptly with awareness, using mobility exercises and increasing strength and flexibility. But some effects can be far more serious and will need to be addressed and not ignored. There unfortunately are those of us who as a result have spinal deformities or varied injuries in our back that may of even started to effect other parts of our anatomy. For those specific people, we can only urge you to see a health professional, in order to workout what the best method of rehabilitation is.
Does functional fitness benefit genders differently?
While functional exercise benefits everyone, some unique advantages show up differently in men and women due to differences in physiology, hormones, and lifestyle needs.
Women:
Pelvic floor and core support: Functional movements that engage the core (e.g. planks and bridges) help strengthen the pelvic floor, which is especially important during and after pregnancy, and as women age.
Bone density support: Women are at higher risk of osteoporosis, especially post-menopause. Weight-bearing functional movements (like lunges and push-ups) help maintain and improve bone density.
Hormonal balance & stress reduction: Functional training (especially when combined with mobility work or breath-based movement) supports hormone regulation, reduces cortisol, and helps manage PMS, perimenopause, or menopause symptoms.
Body alignment & joint Health: Women often have different joint alignment (e.g., wider hips affecting knees). Functional exercises strengthen stabilising muscles to support healthy joint movement and prevent injury.
Men:
Improved mobility & flexibility: Men are often tighter in areas like hips, hamstrings, and shoulders. Functional movements help increase range of motion, which reduces stiffness and lowers injury risk, especially with age.
Balanced muscle development: Men often focus on lifting heavy or targeting large muscles. Functional training promotes balanced, full-body strength, helping to avoid muscle imbalances and joint strain.
Core activation & injury prevention: Men may unintentionally over-rely on upper body strength. Functional core-focused moves (like rotational lifts or anti-rotation planks) strengthen stabilisers that protect the lower back and improve posture.
Supports lean muscle maintenance with age: As testosterone levels decline with age, men can lose muscle mass. Functional strength training helps preserve lean muscle and support metabolic health.
STRENGTH TRAINING FOR MENTAL CLARITY
Strength training offers a powerful route to sharper focus and better decision-making, often through an unexpected source: building physical strength.
Strength training triggers the release of neurochemicals such as endorphins and dopamine, elevating mood, reducing stress, and clearing mental fog. This biochemical boost helps you tackle complex tasks with calmer confidence, improving cognitive performance when you need it most.
Committing to consistent progress in strength by showing up, pushing limits and tracking results builds mental resilience. Each milestone reinforces self-belief and the ability to navigate pressure, not only in the gym but at work as well. Physical and mental fortitude fuel each other: as your body grows stronger, your mind sharpens; as your mindset strengthens, you maximise every workout, creating a virtuous cycle of growth.
When time is tight, and stakes are high, investing in physical strength is investing in your cognitive edge. Short, focused workouts can efficiently boost mental clarity and reduce stress, giving you the mental edge to thrive.
Try this 20 minute strength protocol to boost your mental state
Warm-up (2 minutes): Dynamic stretches: arm circles, leg swings, chest openers.
Circuit (4 rounds):
60 seconds bird dog
60 seconds alternating lunges (bodyweight or weighted)
60 seconds push ups (full or kneeling)
60 seconds rest
Repeat four times, moving quickly between exercises to maintain intensity
Cool-down (2 minutes): gentle static stretches: Hamstring stretch, quadriceps stretch, Childs pose
POSTURE IS POWER
How you hold yourself doesn’t just change how others perceive you, it changes how you think, feel and perform. Whether you’re presenting to clients, leading a meeting, or simply moving through your day, your posture directly impacts both your physical and mental state.
Research in psychology and physiology shows an interplay between body alignment and brain chemistry. Poor posture, such as rounded shoulders or a forward head position, can limit breathing efficiency and reduce oxygen flow, which in turn affects focus and mood. Studies have linked slouched postures to lower self-esteem, decreased motivation, and reduced resilience in stressful settings.
In contrast, upright and expansive postures send powerful signals to your nervous system. Harvard’s “power posing” research famously demonstrated that adopting confident stances for just two minutes could raise testosterone (a confidence-related hormone) by up to 20% and reduce cortisol (the stress hormone) by about 25%. In practice, that means a simple posture adjustment can prime your body for calm authority.
Five quick ways to improve posture and project confidence
Use confident “power poses”. Before meetings or calls, stand tall with feet grounded and hands on hips or open at your sides.
Check in throughout the day. Set reminders to do a quick posture scan. Are you slouching over emails or your phone? Realign and re-energise.
Optimise your workspace. Adjust your chair, desk height, and screen level so your body supports good posture naturally.
Breathe deeply and evenly. Pair upright posture with slow, diaphragmatic breaths to improve oxygen intake and calm your mind.
Targeted exercises consistently performed daily (even for 5-10 minutes) will improve flexibility, reduce tension and encourage better posture.
Downward Dog Pose
By actively stretching the hamstrings, calves, and Achilles tendon, this pose increases flexibility in the posterior chain, allowing for a more upright and stable posture when standing or sitting.
Engaging the shoulders, arms, and upper back encourages stability and helps prevent rounded shoulders—a common contributor to poor posture
Child’s Pose
The pose gently stretches and lengthens the spine, helping to decompress the lower back and relieve tension built up from prolonged sitting or standing. It also stretches the hips, thighs, and ankles, which improves flexibility in key areas that influence overall posture.
THE MATCHA MOMENT
In recent years Matcha has become the must-have beverage in health and wellness circles all over the world. From Instagram feeds to trendy cafes, the green powder has quickly transformed from a niche tea into a global sensation.
Matcha started out in Japan hundreds of years ago, where it was used by monks to help stay focused and calm during long meditation sessions. For a long time, it was mostly a special tradition in East Asia but has gained popularity over the last decade due to people searching for natural, antioxidant-rich alternatives to coffee. The health/wellness movement and social media influencers have been big enablers in Matcha’s popularity. But with all the hype, you might be wondering — is matcha really as good for you as everyone claims? Or is it just another health trend riding a wave? We will dive into what matcha really is, explore its benefits, and help you decide if it deserves a spot in your daily routine.
Freshly made organic matcha latte | Nine Bars
What are the potential benefits of drinking matcha?
Rich in Antioxidants: Matcha is loaded with catechins, a powerful antioxidant that helps fight free radicals, supports immune health, and may reduce inflammation.
Calm, Sustained Energy Boost: Matcha contains caffeine but also L-theanine, an amino acid that promotes relaxation and mental clarity without the jitters or crash often associated with coffee. The combination of caffeine and L-theanine can improve alertness, concentration, and memory.
Supports Detoxification: Because matcha is shade-grown (covered with shade cloths or grown under natural shade), it has higher chlorophyll (the green pigment found in plants) content, which may help detoxify the body naturally.
Matcha vs. coffee - should you switch?
Energy & Alertness: Coffee usually delivers a stronger, quicker caffeine hit, but it can cause jitters or energy crashes. Matcha offers a gentler, longer-lasting energy boost due to L-theanine.
Digestive Impact: Coffee is acidic and can sometimes irritate the stomach or cause acid reflux (especially when consumed on an empty stomach). Matcha is gentler on digestion for most people.
Nutrient Density: Matcha is whole powdered green tea leaves, so you consume all the nutrients in the leaf, while coffee is just an extract.
So: consider the type of caffeine you’re consuming, how your body feels, and what you need in that moment. If you want a more balanced, antioxidant-rich, less jittery pick-me-up, matcha is a great choice. If you need a strong, immediate caffeine punch, coffee might still be your go-to.
Typical Recommendation: 1 to 2 cups a day (about 1 to 2 teaspoons of matcha powder) is a good amount to enjoy benefits without overdoing caffeine.
Caffeine Content: Each teaspoon has roughly 60-70 mg of caffeine, about half a cup of coffee’s caffeine.
What are the potential downsides and cautions?
Caffeine Sensitivity: Matcha contains caffeine, so if you’re sensitive or avoid caffeine, it might cause sleep issues or jitters, especially if consumed late in the day.
Quality Matters: Lower-quality matcha might be bitter or contain contaminants like lead (absorbed from soil). Always buy high-grade, organic matcha from reputable sources. The ingredient list is your best friend here as many matcha’s are laced with sugar and sweeteners. This is because natural matcha has a very distinct, grassy taste and not for everyone.
Possible Interactions: If you take blood thinners or medications, consult your doctor because green tea compounds might interact with some drugs. And, although gentler than coffee matcha’s caffeine and tannins can still upset sensitive stomachs.
In summary
If you’re looking for a gentle, antioxidant-packed boost without the jitters, matcha is definitely worth trying. It’s a great way to add variety to your routine and enjoy some unique health benefits. Just remember to listen to your body and choose quality matcha to get the best experience. Whether you stick with your usual coffee or add matcha into the mix, it’s all about finding what works best for you.
What is the difference between a vitamin and a mineral?
Vitamins are complex compounds that are made by living things – like fruit and vegetables. They’re quite delicate so they get broken down with cooking or exposure to the air. There are two types of vitamin:
Fat-soluble vitamins (such as vitamins A, D, E and K). These can be stored in your body, but you should make sure you’re including them regularly in your diet.
Water-soluble vitamins (all other vitamins such as B6, B12, C and folic acid). You can’t store these in your body, so you need a steady supply from your diet.
Minerals like calcium, potassium and iron are much simpler compounds but they cannot be broken down as easily. They’re found in soil and water, and are absorbed into our bodies through the food we eat.
Vitamins and their importance:
Vitamin A
Widely known for its importance to good vision, vitamin A also supports the immune system and is necessary for a healthy pregnancy.
Vitamin A can come from both plant and animal sources. Plant sources include leafy green vegetables and orange and yellow fruits/vegetables. Animal sources include liver, salmon, and whole milk. Vitamin A is also added to fortified cereals, is a part of most multivitamins, and is available as a stand-alone supplement.
Vitamin B12
Vitamin B12 is important for nerve function and development. A deficiency can cause symptoms such as numbness, weakness, difficulty walking, yellowed skin, and memory loss. The elderly, vegetarians, vegans, and people who have undergone weight loss surgery are at risk of developing a vitamin B12 deficiency.
Vitamin C
Vitamin C is necessary for growth and repair of tissues in all parts of the body. You may have also seen ads touting the benefits of vitamin C during cold and flu season, but these claims continue to be the source of great debate. Research shows that vitamin C supplements do not reduce the risk of getting the common cold for most people, however, regular vitamin C supplement intake may help to shorten cold duration and reduce symptom severity. Using vitamin C supplements after cold symptoms begin does not appear to be helpful.
Foods high in vitamin C include citrus fruits, strawberries, blueberries, broccoli, green peppers, spinach, and tomatoes.
Vitamin D
Research conducted over the past decade suggests that vitamin D, besides building strong bones, may play an important role in preventing and treating a number of serious long-term health problems such as, osteoporosis, heart disease, some cancers, and multiple sclerosis.
Vitamin D is both a nutrient in food and a hormone our bodies make through sun exposure. It is important for bone health because one of its main functions is helping the body absorb calcium. Few foods are naturally rich in vitamin D - the best dietary sources are fatty fish, such as salmon, tuna, and mackerel and fortified dairy products.
Vitamin E
Vitamin E is used for cell communication, to strengthen the immune system, and to form red blood cells. You can get the recommended daily amount of vitamin E by eating a variety of foods, such as vegetable oils, nuts and seeds, green vegetables, and enriched cereals.
Vitamin K
Vitamin K is a group name for a number of compounds that help the body make proteins necessary for blood clotting. Vitamin K can be found in leafy greens, cruciferous vegetables (such as broccoli or cabbage), fish, liver, meats, and eggs.
Minerals and their importance:
Here are some of the main minerals that your body needs, their key roles and what foods they are found in.
Calcium is important to keep your bones and teeth strong. It also helps in keeping your muscles and nerves working well, and is involved in blood clotting. Good sources include dairy foods such as milk, cheese and yoghurt, certain fish, cereals and pulses.
Phosphorus combines with calcium to help give bones their strength. It’s also an important part of cell membranes. Milk and dairy products, cereals, meat, fish, nuts, fruit and vegetables are all good sources of phosphorus.
Magnesium is an important part of bones and teeth, and also is needed for your muscles and nerves to work well. Green vegetables, pulses, wholegrain cereals and meat are all good sources.
Sodium and chloride are normally consumed together in the diet as salt. Sodium chloride helps to regulate fluid balance in your body, keeping your blood pressure stable and your cells working properly. It also helps to control your muscle and nerve cells but most of us get too much salt. Examples of foods high in salt include bacon, ham, cheese, soy sauce, bread, cereals and ready meals so consume these in moderation
Potassium is another mineral that helps to regulate fluid balance in your body, and keeps nerve and muscle cells functioning properly. Good sources include fruit (especially bananas and apricots) and vegetables (especially potatoes).
Iron (in the form of haemoglobin) helps to transport oxygen around your body in your blood. Good sources include meat, fish, eggs, bread, cereals, green leafy vegetables, nuts and dried fruits.
Zinc is important in the immune system, as well as for digestion and healing. Good sources include meat (particularly lamb and beef), crabs and shellfish, leafy and root vegetables and wholegrains.
Fluoride is important for your bones and teeth. It occurs naturally in drinking water and extra fluoride is added to the water in some areas of the UK. Other sources of fluoride include tea and spinach.
How can I get enough vitamins and minerals?
You should be able to get most of the vitamins and minerals you need by eating a healthy, balanced diet. For each day, this includes :
· At least five portions of fruit and vegetables
· Wholegrain starchy foods
· Dairy foods
· Meat, fish or alternatives such as beans and pulses
Different foods have different combinations of vitamins and minerals, so variety is key. If you follow a vegetarian or vegan diet, you’ll need to pay extra attention to getting certain vitamins and minerals that usually come from animal sources. These include vitamin B12, calcium and iron.
Functional fitness matters
Functional fitness means training your body to perform everyday activities more easily and safely. Instead of just focusing on aesthetics or lifting heavy weights, functional fitness helps you move better in real life — like bending, lifting, reaching, or even just walking up stairs.
Why functional fitness is important for longevity and overall health?
Functional fitness keeps you independent for longer strengthening muscles and improving balance, coordination, and mobility in ways your body actually uses for every day tasks. This means you are less likely to injure yourself doing normal daily activities.
Functional exercises increase core strength and correct movement patterns which can also help reduce and prevent common problem areas, such as pain in the neck, shoulder and back due to lifestyles. Many functional workouts also include full-body movements that get your heart pumping, so you still get a workout and increase your overall fitness levels.
The sled push is a functional movement with weight lifting benefits. It mimics real-life movement patterns, requires full-body coordination, core engagement, and lower body power.
Tip: Stay low and drive through your legs! Push with your legs and not your arms.
Side step-up trains lateral (side-to-side) stability, many injuries happen in sideways movements.
Tip: keep you whole foot on the box and push through your heel (not your toes). Avoid pushing off with your bottom leg, the leg on the step should take the load. Control the descent down. it stand out
Single arm cable pull helps correct strength imbalances between sides and mimics real life pull actions.
Tip: Engage your core and pull with your back, not just your arm, controlling the movement on the way down and up.
Does functional fitness benefit men and women differently?
While functional exercise benefits everyone, some unique advantages show up differently in men and women due to differences in physiology, hormones, and lifestyle needs.
Women:
Pelvic floor and core support: Functional movements that engage the core (e.g. planks and bridges) help strengthen the pelvic floor, which is especially important during and after pregnancy, and as women age.
Bone density support: Women are at higher risk of osteoporosis, especially post-menopause. Weight-bearing functional movements (like lunges and push-ups) help maintain and improve bone density.
Hormonal balance & stress reduction: Functional training (especially when combined with mobility work or breath-based movement) supports hormone regulation, reduces cortisol, and helps manage PMS, perimenopause, or menopause symptoms.
Body alignment & joint Health: Women often have different joint alignment (e.g., wider hips affecting knees). Functional exercises strengthen stabilising muscles to support healthy joint movement and prevent injury.
Men:
Improved mobility & flexibility: Men are often tighter in areas like hips, hamstrings, and shoulders. Functional movements help increase range of motion, which reduces stiffness and lowers injury risk, especially with age.
Balanced muscle development: Men often focus on lifting heavy or targeting large muscles. Functional training promotes balanced, full-body strength, helping to avoid muscle imbalances and joint strain.
Core activation & injury prevention: Men may unintentionally over-rely on upper body strength. Functional core-focused moves (like rotational lifts or anti-rotation planks) strengthen stabilisers that protect the lower back and improve posture.
Supports lean muscle maintenance with age: As testosterone levels decline with age, men can lose muscle mass. Functional strength training helps preserve lean muscle and support metabolic health.
debunking nutrition Myths
Calories in, calories out’ is all that matters when it comes to weight loss
Creating a calorie deficit by burning more energy than you are taking in is a massively important factor when it comes to weight loss, but it’s not the only thing that matters. Relying solely on calorie intake doesn’t account for the large number of variables that may prevent someone from losing weight, even when on a very low calorie diet. For example, hormonal imbalances, health conditions like hypothyroidism, metabolic adaptations, the use of certain medications, and genetics are just some of the factors that may make weight loss harder for some people, even when they’re on a strict diet.
This concept also fails to emphasize the importance of sustainability and diet quality for weight loss. Those following the “calories in, calories out” method typically concentrate solely on the calorie value of foods, not their nutrient value. This can lead to choosing low calorie, nutrient-poor foods like rice cakes and egg whites over higher calorie, nutrient-dense foods like avocados and whole eggs, which isn’t the best for overall health.
High fat foods are unhealthy
Though this incorrect theory is slowly being put to rest, many people still fear high fat foods and follow low fat diets in the hope that cutting their fat intake will benefit their overall health. Dietary fat is essential for optimal health. Low fat diets have been linked to a greater risk of health issues, including metabolic syndrome and may lead to an increase in insulin resistance which is known for being a risk factor for heart disease.
Diets that are higher in fat have been proven just as effective or even more so than low fat diets when it comes to encouraging weight loss. Of course, extremes in either direction, whether it be a very low fat or very high fat diet may harm your health, especially when your diet quality is poor.
Eating often will boost your metabolism
It’s easy to trace this myth back to its origin. Digestion does raise your metabolism a little, so many people believe that eating less food more often keeps your metabolism elevated. However, the size of the meal matters too, by having fewer but larger meals means fewer but larger spikes in metabolism. Studies suggest that having smaller meals more often makes it harder to feel full, potentially leading to increased food intake. The evidence shows that, given an equal amount of daily calories, the number of meals makes no difference in fat loss.
Carbs will make you fat
Just as fat has been blamed for promoting weight gain and heart disease, carbs have been shunned by many people over fears that consuming this macronutrient will cause obesity, diabetes, and other adverse health effects. In reality, eating a moderate amount of nutritious carbs that are high in fibre, vitamins, and minerals like starchy root vegetables, ancient grains, and legumes will likely benefit your health and not harm it. Carb-rich foods like cakes, cookies, sweetened beverages, and white bread should be restricted, as these foods can increase weight gain and disease risk when eaten in excess. Food quality is the main predictor of disease risk.
What we can take from this?
The nutrition world is rife with misinformation, leading to public confusion, mistrust of health professionals, and poor dietary choices. This, coupled with the fact that nutrition science is constantly changing makes it no wonder that most people have a warped view of what constitutes a healthy diet. Although these nutrition myths are likely here to stay, educating yourself by separating fact from fiction when it comes to nutrition can help you feel more empowered to develop a nutritious and sustainable dietary pattern that works for your individual needs.
how exercise can improve your mental health
Forming a positive relationship between exercise and mental health is one of many helpful techniques to improve your overall mood and outlook on life. Exercise is often seriously underappreciated in its ability to make us feel better not just physically but mentally.
Why is exercise good for your mental health?
You already know that exercise is good for your body. But did you know it can also boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more? Here are some of the reasons why exercise is good for your mental health:
1. Brain training - Exercising not only encourages the brain to release helpful, positive chemicals, but it can also increase the size of our hippocampus, the part of our brain responsible for our memory.
2. Outlet for frustrations - We all get angry and frustrated on occasion, and finding a healthy outlet for those feelings is important to ensure they don’t affect your health or personal relationships. By releasing serotonin, endorphins and other feel-good chemicals, exercise helps the frustration to subside.
3. Achievements in exercise - Exercise is a great way to set goals and pushing to achieve those goals gives us feelings of accomplishment and self-worth, which in turn makes us feel happier about our lives in general.
4. Natural energy source - While starting an exercise routine can feel exhausting and energy depleting. The more you exercise aerobically, the more mitochondria the body will produce in order to provide you with the appropriate amount of energy needed.
The most prominent benefit that physical exercise offers for our mental health is the release of feel-good brain chemicals like endorphins. Endorphins relieve pain and stress in the mind and give us a feeling of enjoyment during a physical activity. You might have heard about “the runner’s high” which essentially describes when exercise releases endorphins into your body.
Endorphins are one of the many neurotransmitters in our brain that determine how we think and feel about certain situations. When these are activated during exercise, they trigger the release of helpful chemicals throughout the body which not only help us get through the activity at hand, but improve our general mood. These chemicals include:
· Dopamine
· Norepinephrine
· Serotonin
· Adrenalin
This release of chemicals along with several other benefits of exercise offers is why it is such a useful course of treatment for a variety of mental health issues. Even a 30-45 minute walk either all at once or broken into 10-minute chunks has been shown to be beneficial for your mindset and mental health so you don’t have to do a hardcore HIIT workout to reap the benefits.
Why should I cut down on drinking?
The more you drink, the greater the risk to your health. It’s really that simple, An increasing number of people, particularly middle-aged drinkers are drinking in ways that are putting them at risk of serious and potentially life-limiting conditions such as heart disease, liver disease and some types of cancer.
As well as creating healthy habits by adjusting your current drinking routine with small and gradual measures, you can also attempt dry January or various alcohol free challenges which will encourage you to either with friends or on your own, knock alcohol on the head for a month and feel the benefits. Some people do it to just tick a box on their New Years resolutions list, some do it for complete sobriety and others just try it to feel the health benefits and give their body a break.
Benefits of reducing your alcohol intake
· Lower blood sugar
· Lower blood pressure
· Fewer alcohol-related symptoms, like headaches, heartburn, indigestion and stomach upsets
· Less fatty build up around the liver
· Improving existing conditions like depression, high blood pressure or skin conditions like rosacea
· Better quality sleep
· More energy
· Improved weight loss
· Better absorption of nutrients like vitamins B1 and B12, folic acid and zinc
Effects of alcohol on sporting performance
Alcohol can alter your sports performance because of how it affects the body during exercise. It does this in several ways:
Dehydration leads to reduced exercise performance as alcohol dehydrates you. This is because it is a diuretic, which means it makes your kidneys produce more urine, therefore drinking too much alcohol can lead to dehydration. Exercising soon after drinking alcohol can make dehydration worse because you also sweat during exercise. You need to be well hydrated when you exercise to maintain the flow of blood through your body, which is essential for carrying oxygen and nutrients to your muscles, thus maximising performance.
Alcohol can interfere with the way your body makes energy. Alcohol is broken down in the liver and when you are breaking down alcohol all other functions of the liver are secondary. Another function of the liver involves glucose production, we need glucose for energy and if your liver is not producing enough glucose, your body will become tired as it works to expel the alcohol, making it even more of a struggle to keep up the pace.
Alcohol slows down the nerves that pass messages around the body, causing a relaxed feeling. This effect can take time to wear off and this can result in your reactions, coordination, accuracy and balance being slower than usual during exercise and competition.
Effects on other health metrics
Weight gain: Alcohol is high in calories (seven calories per gram), almost as many as pure fat. If you exercise to help manage your weight you could be taking in unnecessary ‘empty’ calories through alcohol and preventing weight loss. In addition to this after a few drinks you may be tempted to eat high calorie foods which will further hamper your efforts and progress.
Poor muscle growth: Growth hormones which we need for muscle growth are released during deep sleep. Therefore disrupted sleep from alcohol can lead to slow muscle gain.
Altered heart rate: Drinking can increase the potential for unusual heart rhythms. This is a risk which significantly increases during exercise up to two days after heavy alcohol consumption, varying between individuals. The physical activity itself increases your heart rate and with a lot of alcohol in your system your heart is put under further stress.
Slow healing after injury: Alcohol causes the blood vessels to the skin, arms and legs to open up which results in an increased blood supply making an injury bleed and swell even more, slowing down the recovery process.
How to encourage a better nights sleep
A good nights sleep doesn’t necessarily mean a lot of sleep but more of the right kind of sleep - think quality over quantity.
Sleep impacts how we use language, sustain attention, understand what we are reading, and summarise what we are hearing. Some of us have real trouble sleeping or simply don't understand the importance of its role in protecting your mental health, physical health, quality of life, and safety.
Where do I start?
Firstly, we need to figure out what is effecting our sleep before we can effectively seek out a solution. There are lots of ways of adapting your bed time routine to suit your specific needs, but then most importantly sticking to that routine. An adult male or female is recommended by health experts to have 7-9 hours sleep a night. Once you have a nightly goal based on the hours of sleep that you need, it’s time to start planning for how to make that a reality. This is done by making sleep our priority, rather than letting work or social activities interfere. As easy as it is to say in the moment that it won’t hurt to cut into those sleeping hours, we know that it will have a massive impact on us the following day and the ability to work or socialise.
A routine is the starting point from setting a bedtime as well as removing possible distractions and creating the best possible sleeping environment (reduce light exposure, declutter the sleep space and get rid of electronic devices).
Some of the advice may differ for those who are suffering with existing health conditions, chronic insomnia or mental health struggles. If you fall under any of those categories, please do contact a health professional before implementing these changes to your sleep routine.
How practicing being more mindful can help improve the quality of our sleep
Rest is vital to our wellbeing, but we're losing touch with the simple brilliance of just being. We're surrounded by pressures from work, family, study and social media. Even in our downtime, we're losing the ability to truly switch off and relax.
'Yoga Nidra', which is seen as the state of consciousness between waking and sleeping, is one of many ways of using mindfulness to help the body relax. The brilliant thing about Yoga Nidra is that you can participate at any level, with no previous experience in any meditation practices and immerse yourself as you are guided by your instructor to the exact state of rest you are searching for.
There are indeed many more mindfulness practices for you to explore, but do please make sure to look into your day to day life and find which practice works best for you. Mindfulness is a quality somewhat overlooked and simply by becoming a little more connected to your mind and body you will be conditioned to rest when it's called upon.
Why do we take supplements?
90% of people don't get the recommended amount of important nutrients from food alone. Most of us fail to meet dietary recommendations due to strict dieting, poor appetite, or changing nutritional needs. Food quality can also be compromised by production methods, lengthy storage and long distance transportation, especially of so called ‘fresh’ fruits and vegetables. This leaves fewer vital nutrients in an array of our food supplies. Supplementation is intended to bridge the nutritional gap, so that we maintain the proper balance of nutrients from food and supplementation. This will enhances the nutrient density of our diet and make sure we are obtaining the right amount of nutrients tailored to dietary needs.
They are generally used as a preventative health measure, to help alleviate medical symptoms, or even as an anti-ageing measure. The most common supplements that can be added to your diet include vitamins, minerals, herbs, plant material, amino acids, probiotics, fibre and fatty acids. Whilst many supplements are harmless, some can be dangerous if taken in excess, or some can contra-indicate with medical conditions or medication so advice should always be sought from a GP or health practitioner before embarking on a supplementation plan.
Who can benefit from supplementation?
Adding supplements to the diet can offer helpful support for certain groups whose dietary needs of specific circumstances may cause deficiency in one or more nutrients.
For example:
Young and growing children may benefit from extra calcium and essential fat
Pregnant women are advised to take folic acid to prevent birth defects in the developing child
People with anxiety could supplement with Vitamins B, C and zinc. These feed the adrenal glands which can get overworked in stressful times.
Smokers deplete large quantities of Vitamin C (approximately 250mg per cigarette)
Vegetarians and vegans may struggle to access enough B12, calcium, iron, zinc and iodine through their diet
Serious athletes may benefit from additional antioxidants and protein/amino acids to prevent against damage and facilitate repair and muscle re-growth
Elderly people are commonly recommended antioxidants (such as lutein) for eye health. This group are also now advised to consider gingko for mental agility and memory, glucosamine and chondroitin for bone and cartilage repair, and Ginseng to help combat ageing.
During the cold and flu season Vitamin C can be helpful for everyone. It can’t prevent you catching these germs but is now thought to significantly reduce the duration and severity of infection, particularly when taken alongside zinc and Echinacea.
Since it's difficult to get enough vitamin D from food alone, and many people don't get sufficient sun exposure—especially in winter or in northern latitudes—supplementation can be an effective way to prevent deficiency. Vitamin D plays a crucial role in bone health by aiding calcium absorption, supports immune function, and may help reduce the risk of certain chronic diseases like osteoporosis, depression, and some autoimmune conditions.
Tips for taking supplements
Never use supplements as a food substitute, as you should do as their name suggests - supplement and enhance an already healthy diet.
Always follow the directions for usage on the label, or as given by your qualified health practitioner. Check that supplements are suitable and are in safe dosages before giving to children.
Never take anything that claims to ‘cure’ or ‘prevent’.
Cheap supplements are usually a false economy; if they have fillers and poor quality ingredients they can have negative effects. Look for reputable suppliers, by shopping at dedicated health or specialist supplement stores.
Most importantly, seek advice from a GP, Nutritional Therapist or other qualified health practitioner first, especially if you have a medical condition or are on medication of any kind.
Is protein powder a supplement and will it make me look like a bodybuilder?
A lot of supplements are sold to consumers in the form of protein powder. It’s the building block for muscles and can help build and repair muscles. The amino acids are the same as found in chicken, beef and pork. Creatine is higher in supplements and adds bulk. Taking too much of this can have side effects and cause severe problems, such as heart and kidney problems, diarrhea, dehydration and cramps. Which makes it even more important to identify why you need the supplement and how much you need to take.
There is a common misconception that having protein shakes will make you super muscular and look like a bodybuilder, which isn't the case as they aren't steroids. But just like other supplements they are there to help and support an already healthy and balanced diet. Protein powder is there to repair our muscles when consistently exercising so that they can, through hard work grow bigger and help us recover quicker.
There are many pros and cons to taking supplements but the long and short of it is that we should try our hardest to eat a better quality of produce and a balanced diet, with a healthy active lifestyle. We should now know that by taking supplements to help aid various ailments and achieve specific fitness goals, that this cannot be done without looking after our body first. The aim is to supplement an already healthy lifestyle and diet. If doing this you will benefit far more in absorbing the nutrients needed.
10 ways to boost your physical health
From simple and enjoyable ways to stay active to tips that can help you kick bad habits and form good new ones, here’s what to consider to help make sure you’re in top form.
Get Outdoors
There’s nothing better than getting some fresh air. Sunlight gives your body essential vitamin D that will help to keep your bones healthy and your mood boosted. Getting out and about is also a great way to reset your energy levels, so take a walk at lunchtime or when you start to feel run down, to help keep yourself motivated.
Sleep Well
The best thing you can do for your body is to rest it. Sleeping allows your body to repair and restore itself and the brain to recharge. It’s recommended for an adult to get eight hours of sleep a night, but it’s not always that easy, especially with all the distractions of modern technology. Put your phone away an hour before you go to sleep, and don’t be tempted by watching one more episode. The blue-light technology will keep you awake far longer than you want to be awake for.
Regular Exercise
There’s no escaping the fact that exercise is a vital part of keeping your body in tip-top condition. Having a good workout plan will make sure that you look after every part of your body, from your lungs and heart, to your muscles and bones. Not only does exercise keep your body healthy, it’s also a great way to keep a routine in your day to day life. Whether you do once a week or every day, a strong regime will keep your brain healthy too.
Staying Hydrated
Water is a necessity to us and our bodies as it fuels most bodily functions. Dehydration can be a real issue, it can make you feel unfocused, faint and can cause headaches. Not drinking enough water can also give you low mood, lead to grumpiness and make you feel extremely tired. Water makes up 60% of our bodies, so it’s clear to see why it’s so important to drink enough. Doctors recommended we all aim to drink around six to eight glasses of water a day, so carry a bottle in your bag for when you’re at work or out exercising.
Maintain A Healthy Diet
Eating right is so important to your overall physical health. Getting five portions of fruit and veg is crucial to keeping a healthy diet, so think about adding in some greens to your meals or waking yourself up with a fruit smoothie. Starchy carbohydrates should make up a third of what you eat and you should look to add carbs that are high in fibre to your meals, including brown pasta, brown rice, lentils, potatoes and sourdough bread. Having a good diet will help fight illness, fatigue and keep your body properly regulated.
Take Some Time For Self-Care
It is perfectly normal to sometimes need a break. Overdoing it can put your body through unnecessary stress which can cause illness or health issues. Schedule in some you-time once a week to relax and de-stress. Take a walk, have a warm bath or just enjoy a good book to clear your mind and reset your week. Your mental wellbeing is just as important to your physical health as exercise.
Take A Break From Screens
It’s tough to not be constantly surrounded by phones, computers and TV screens in modern life. Staring at screens for prolonged periods of the day can have an effect on your eyesight and can make you feel tired and unable to concentrate. Although it’s impossible to avoid if you work at a computer, be sure to take plenty of breaks where possible, and try to take a break from technology for an hour or so, especially before bed.
Taking Care Of Your Body Post-Workout
It’s just as important to look after your body following a workout, as it is to warm up before starting a workout. Take care to look after the parts of the body you’ve used during your sports or exercise, by stretching out and relaxing your muscles – this will help prevent both DOMS and injury. If you have picked up an injury, make sure you use the correct treatment, whether that be cold therapies, resting or light movement and rehabilitation.
Reduce Sugar And Salt Intake
There’s no need to completely get rid of your favourite snacks but cutting down on sugary drinks or salty foods can help to maintain overall health. Consuming a high level of salt or sugar can make you feel sluggish and tired throughout the day, contributing to higher blood pressure. Instead of adding salt to your meals, why not use spices to give your meals a bit of flavour and look to replace sugar with substitutes.
Wash Your Hands Regularly
You may think that you’re doing your best to ward of viruses and diseases, but there are often things beyond your control exposing you to possible illnesses. From public spaces, such as bathrooms and transport, to computer keyboards and mobile phones, germs can get everywhere. That’s why washing your hands regularly throughout the day can help fight off infections, especially before you eat.
10 Benefits from trying Pilates
Looking for a low-impact workout that strengthens your body, improves flexibility, and can be done right in your living room? Pilates might be just what you need. It is becoming more and more popular focusing on controlled movements, core stability, and mindful breathing and is ideal for all fitness levels. In this article, we’ll explore 10 key benefits of Pilates you can enjoy without ever leaving home.
1. Improves Posture
A key focus in Pilates is maintaining good alignment and balance through all the exercises. This creates a strong back, glutes, and abs which work together to form a perfect posture.
A good posture offers you a safe and steady base to move through life. It sets you up for greater ease in daily movements, as well as supporting your body as it ages. From helping to reduce back and neck pain, to easing tension in the body and preventing injury, a good posture is something that will aid you in the long run.
2. Increased Flexibility
Pilates works toward a safe increase in length and stretch of the muscles and the range of motion within the joints.
Just as Pilates aims to build a level of muscular strength that will enhance and complement your everyday life and activities, so do does it aim to create a body that can stretch and bend to meet the flow of daily life. It creates both practical strength and flexibility.
3. Promotes Weightloss
If you practice Pilates regularly, it will change your body. Known for creating long, strong muscles and a leaner look, Pilates improves your muscle tone, balances musculature, supports beautiful posture, and enables you to move with ease. All of these things will make you look and feel very fit.
4. Increased Energy
Pilates is a practice that increases your energy, rather than depletes your energy. The movements are slower and require mindful exertion. Pilates gets the breath and circulation moving, stimulates the spine and muscles, and floods the body with endorphins – the body’s natural feel-good chemicals. Pilates is the perfect pick-me-up for when you want a workout without it feeling overly strenuous and taxing.
5. Body and Mind connection
Joseph Pilates was adamant that Pilates was about the complete coordination of body, mind, and spirit. Every single Pilates exercise is done with total attention; the body and mind unite to bring forth the most benefit possible from each exercise.
Slow focused movements, attention on the breath, the calm and tranquil surroundings and the concentration of the mind on the present moment is a powerful way to increase awareness. This clearing out of the mind does wonders for our stress levels and overall mood levels. Pilates inspires this awareness to move beyond the practice and into daily life.
6. Adaptable to Fitness Level
Whether you are a senior just starting to exercise, an elite athlete, or somewhere in between, the foundations of Pilates movement apply to you. Building from core strength, focusing on proper alignment, and a body/mind integrative approach make Pilates accessible to all.
With a wide variety of exercises and modifications, the session can be tailored completely to the individual.
7. Whole Body Fitness
Pilates is virtually unmatched in relation to total body toning and conditioning, as well as increasing flexibility and range of motion for the joints. The movements may be gentle but also challenging and focuses on body placement and increasing awareness of your body’s entire resource system.
If you practice Pilates regularly, it will change your body- it is well known and loved for creating long, strong muscles, improving muscle tone, balancing musculature and improving posture. These combined benefits leave you looking and feeling like a brand new person.
8. Developing Core Strength
The core muscles of the body are the deep muscles of the back, abdomen, and pelvic floor. These are the muscles we rely on to support a strong, supple back, good posture, and efficient movement patterns. When the core is strong, the body is supported. Having a strong, engaged and effective core means a strong, relaxed and well functioning body.
9. Increased Strength
When doing Pilates, you are not looking to build muscles for show. You are intending to build toned muscles that work perfectly within the context of your body as a whole, and your individual functional fitness needs as you move through life.
One way Pilates creates long, strong muscles is by taking advantage of a type of muscle contraction called an eccentric contraction.
10. Many ways to learn
Due to increased popularity, there are so many ways of taking up Pilates, whether that be in a studio, online through the form of video content or 1 to 1 with a personal trainer (qualified in Pilates). This means that it is more accessible now than ever.
