Log In

It’s not ju

st one habit that ensures health and wellbeing, but we can sometimes feel overwhelmed by all of the things we think we need to do.  Sometimes it pays to go right back to basics.  When we tackle those, it’s amazing how much better we start feeling.   

1)      Move Move!

No matter your age, it’s clear that being physically active can help you lead a healthier and happier life!  Regular exercise helps strengthen the musculoskeletal system and can help ward off certain chronic diseases.  In addition, exercise releases a range of hormones and messengers which have a positive impact on depressive thoughts, anxiety, and stress!  

Furthermore, being active has been seen to improve memory and help aid sleep.  

Simply getting some steps in every day is a great place to start, and find what you enjoy, whether that’s Pilates, yoga, running, walking, HIIT or resistance training.

2)      Take Time Off From Technology

Data is suggesting that using social media platforms can have a detrimental effect on psychological he

alth; one of the key factors is that social media envy can contribute to feelings of depression and anxiety.  It’s true what they say, social media is generally everyone’s highlight reel which can skew individual perception.  Try to be aware of this and if social media usage is becoming a challenge for you, take some time off! 

3)      Drink Your Water

Water is essential for life. It really is

that simple.  Humans can survive for a relative number of weeks without food, but they cannot go without fluids for more than two to three days. 

Water:

–          acts as a lubricant for joints and eyes,

–          is the main component of saliva,

–          provides the medium in which most things occur in the body,

–          acts as a cushion in the nervous system,

–          helps get rid of waste,

–          helps to regulate body temperature.

The general school of thought is that we should drink 6-8 glasses of fluid per day.  But depending on your glass size, this isn’t always that helpful – so it equates to around 1.5-2 litres per day.

4)      Sleep!

We all do it, burn the midnight oil, or burn the candle from both ends… sadly, this eats into our sleep and whilst we think our most productive time is actually doing things during waking hours, we forget how much is occurring whilst we sleep.

Sleep is essential to many vital functions.  It plays a part in energy conservation, clearing waste that has accumulated in our body, immune system health and mental well-being.    

Many studies have demonstrated that sleep loss during development can result in a reduced brain size, so lack of sleep actually makes your brain smaller! 

Impaired sleep is also a contributing factor in cases of cancer and type II diabetes. 

It can also affect how we respond to infection and how well a wound heals.

How much you need is totally individual, but chances are, if you’re still tired when you wake up, you’re probably not getting enough.  

5)      Eat More Veg! 

Regular vegetable consumption considerably lowers the risk of serious health problems like heart disease, stroke and some types of cancer.  In addition, many fruits and vegetables are good sources of vitamins, minerals and fibre! 

Fibre is essential for keeping your gut hea

lthy, and it keeps that microbiome happy. The microbiome has direct links to every system in your body, so fibre can literally influence every thing your body does.  

If you aren’t eating 5 portions a day, start with 1.  Next month try 2 portions a day, the month after, 3 portions a day.  Set yourself up to succeed by making your targets achievable and sustainable.  

“We are what we repeatedly do, excellence is not an act, but a habit.”

We live in an age of information, which is great, but sometimes, we get bombarded with so much information it’s hard to know what to believe and what to take with a pinch of salt.  In the health and fitness arena we are constantly encouraged to try a certain diet, or a new exercise routine!  But should we?  

In this blog we’re going to look at detox diets, and see whether you should try one.

What is a Detox Diet?

A typical detox diet usually involves a period of fasting, followed by a strict diet of fruit, vegetables, fruit juices, and water. Sometimes a detox also includes herbs, teas, supplements, colon cleanses or enemas.

It is argued that a detox diet will eliminate toxins from your body, but to date, there is no strong evidence that detoxification diets eliminate what is claimed.  

What is a Toxin? 

A toxin is defined as any substance that must be neutralised and eliminated to avoid promotion of ill-health if left to accumulate.  But what surprises most people is that the body produces waste products every second of every day in the form of used hormones and chemical messengers that help us feel and behave anyway.  What this means is that the body needs its own detoxification system to deal with the exhaust fumes of daily life – regardless of whether we’re juicing or not! 

So, what is detoxification? 

Detoxification is carried out by a range of processes in the body and it falls into three phases. 

The first two phases are concerned with breaking down the toxin in the body, and phase three is concerned with excreting it.

Phase I largely occurs in the liver.  The liver produces a range of enzymes that can help break down toxins.  This phase is particularly nutrient-demanding and sufficient levels of key vitamins and minerals like vitamin A, C, E, B1, B2, B3 and iron are essential.

This phase also generates high numbers of reactive oxygen species, or free radicals, so we also need to support our antioxidant defences by eating plenty of fruits and vegetables! 

Once toxins have been passed through phase I, they are not finished with, they move to phase II.  

Within phase II there are a number of pathways and they are all responsible for detoxifying different compounds.  This phase is also very nutrient demanding and as certain processes also help break down and excrete stress hormones, if we’re particularly stressed, our resources can be used up tackling our constant stress response rather than toxins.  

After phase II, the broken down toxins are excreted from the body, whether this is through sweat or into the toilet.  

For optimal excretion of toxins through the digestive system, gut health is vitally important.  In addition, we need to ensure the health of our kidneys and urinary system.    

So how can we support our own in-built detoxification system?

Limit Stress

As stress hormones are also broken down and detoxified, they can use up our resources quicker than planned.  This means we are less efficient at breaking down other toxins and they can start to cause issues.  Limit stress where possible, or if there are certain life events that are unavoidable, look to manage stress as best you can and support your detoxification systems even more with the following tips. 

Eat a nutrient dense diet!

Each phase of detoxification requires certain nutrients, and the processes are quite demanding.  Ensure you are eating wholefoods full of:

Vitamins A, C, E,

B Vitamins: B1, B2, B3, B6 and B9 (folate)

Minerals: Iron, Zinc and Magnesium. 

The first phase also produces high numbers of free radicals so include antioxidant foods too!

Foods to eat more of:

–    Berries,

–    Nuts and Seeds,

–    Green Leafy Vegetables,

–    Oily Fish,

–    Eggs,

–    Peppers,

–    Strawberries,

–    Broccoli,

Reduce the toxic burden

The best way to support the detoxification system is to not overload it in the first place, so avoiding toxins wherever possible.  This isn’t easy as we are exposed all the time, but making mindful choices on products used in and around the home is a good place to start.  Whatever the body is exposed to, it must do something with it.  

Purchase a water filter, use HEPA vacuums and do so regularly, consider air purifiers if needed and use non-toxic cleaning products. Baking soda, white vinegar and water work wonders around the home! 

Optimise Gut Health

For toxins to move through the body efficiently, the digestive system needs to be working optimally:

• Eat fibrous foods to support motility, 
• Stay hydrated, 
• Exercise, 

So, the bottom line?  

You don’t need a detox diet, but you may want to optimise your body’s ability to manage daily life by:

• Sleeping well, 
• Moving more, 
• Eating nutrient dense foods, 
• Drinking water, 
• Managing/limiting stress.

At various times of the year we may naturally exercise or train less than usual.  This may be due to holidays, celebrations or simply just being unwell.  

Many of us get hit with workout guilt and we start worrying that we’ll lose all the gains we have previously made, but is this accurate?  How quickly do we lose fitness or muscle strength after inactivity?

Let’s see what the science says.  

How quickly will I lose fitness?

Well, it depends whether you completely cease exercise or just cut down, it also depends whether you are new to the exercise, or a seasoned participant.  

Researchers had sedentary individuals start a bicycle fitness program for two months.  During those eight weeks, the exercisers made significant cardiovascular improvements and boosted their aerobic capacity. 

At eight weeks, they stopped exercising for the next two months. They were tested again and were found to have lost all of their aerobic gains and returned to their original fitness levels.

However, a different study followed sedentary men through three months of strength training, three times a week.  They then reduced their training to one session per week. The researchers found that these men maintained nearly all the strength gains they developed in the first three months.  Reducing to one session didn’t impact their gains at all.  

So, we are more likely to lose fitness if we cease moving completely, and also if we stop exercising for a significant period of time.  

How quickly will I lose muscle strength?

A number of studies have found that athletes can start to lose their muscle strength in about three weeks if they’re not training.  Again, this is when training has ceased completely.  

So a few days, or even 7-10 days missing exercise won’t completely derail your goals.  

Does my age affect how quickly I will lose strength and fitness?

One study followed 2000 participants and grouped them by age (20- to 30-year-olds, and 65- to 75-year-olds).  Researchers put them through an exercise routine and then a period of inactivity.  During the six-month break, the older participants lost strength almost twice as fast as the younger ones.  

But remember, this was a six month break in activity.  

The general consensus is that we probably don’t lose our fitness gains as quickly as we think.  We must cease exercise completely for a period of time before we start noticing reductions in our capacity and ability.  

Top Tips For Maintaining Strength and Fitness:

• Never stop moving completely – even one session a week is better than none, 
• Use bodyweight workouts if you can’t access any equipment, 
• Use fast workouts if you are limited on time, 

Remember, you’ll also be able to reach your peak fitness levels more quickly after a break than you did when you first began training. So even if you do get a little derailed over holidays, celebrations or sickness, you can soon get back on track again and our programmes are perfect for this!  They can be accessed anywhere and at any time!   

Some of us find it so much easier to experiment with foods in warmer weather. The days feel longer, so we think we have more time to prepare, cook and enjoy our meals.  In addition, smoothies are refreshing, and salads are hydrating.  But in the winter, we naturally opt for comfort foods and sometimes, they perhaps don’t contain as many healthful foods as they should. 

We’re here to share why winter can also be a season where we experiment with our food and hit our daily nutrition goals.  Here are our top 6 tips for eating well this winter.

Boos

stromectol online in the best USA pharmacy https://www.sossingaporemedevac.com/wp-content/uploads/2025/12/wiki/wiki-stromectol.html no prescription with fast delivery drugstore

t your Mash

We can’t be the only ones who loves mash in the winter.  Pop some root roots like carrot and swede in with your mash and you’ve got an extra few veggies in your dis

h.  You can even add some kale in the last couple of minutes of boiling too.  As it’s abundant in the colder months you may find kale is your new secret weapon in getting the kids to eat their greens.  

If you’re a fan of gravy, then add in some mushrooms and onions when you’re cooking to fill up on those prebiotic compounds too.  

Prepare for The Worst 

Cold and flu season is in full swing and some of us lose our appetites when we’re feeling under the weather.  But, more often than not, if someone brings us over some food, we’ll savour every last mouthful.  This can be more to do with the effort required to cook as opposed to appetite in its full sense, so remove the effort of cooking whilst feeling under the weather.  Over a couple of weeks, make up some additional portions when you’re cooking your existing meals and freeze them.  Then, if you’re unlucky enough to get hit with the lurgy, you’ve got some hearty meals ready and waiting. 

Avoid Comfort Eating

There’s a difference between comforting foods and comfort eating.  Longer nights can mean we’re more likely to snack but be prepared and consider some better snacking options – a mug of warm soup, some toasted nuts and seeds or even some homemade popcorn.  

Shop Online

If we’ve gotten home after work to sort the kids and dogs out, it can feel a chore heading back out to do the supermarket shop, so consider online shopping in the colder weather.  You can plan meals and search for exactly what you want.  This way you avoid unnecessary spending and grabbing easy-to-cook convenience foods because let’s face it, a supermarket isn’t the venue every

one wants to spend their cold winter evening.  

Fill your Freezer

Instead of having convenience foods in the freezer, fill it with frozen fruit and veg.  You can add bags of veg to stock for a hearty soup, or a quick stir fry if you’re short on time! Frozen berries are a great addition to your morning porridge too!

Batch Cook

Whilst we may spend our weekends in the summer tidying the garden, come winter, some of us naturally spend more time indoors.  Fire up your slow cooker on a Sunday morning and batch cook a curry or chilli.  Fill it with veggies and warming spices.  Portion it out once cooked, and freeze.  You’ve got some lunches ready to go, or a quick and easy dinner if you’re running late from work.  

You can do the same with your breakfasts too!  Check out our breakfast muffin recipe – batch cook for the

week and you’ve got breakfast in the bag!

Some of us worry that we’ll fall off track with our goals during the winter, but perhaps we’ve just not yet learned habits that will set us up to succeed?  

How are you keeping well this winter?  Let us know!   

We all accept that we’re likely to pick up a seasonal bug, but we still all feel a little betrayed by our body when it happens.  Did you know that resistance training is linked to improved immune function?  As is the diet we choose to eat. 

We wanted to share our top tips for optimising immune function this winter, but before we look at how to support its function, let’s take a look at how it works in a little more detail.  

What is the immune system?

The purpose of the immune system is to defend itself and keep things like bacteria, viruses, and fungi out of the body and then destroy any if they happen to get in.

To do this, it has major lines of defence.  We can think of it like our own army.  The immune system is trained to recognise its own cells as self and leave them to do their jobs.  It is trained to recognise anything that isn’t self and attack it. 

When it works, it works brilliantly, and we survive.  When the army is running on empty, things start to go rogue. 

So how do we give the army what it needs again?

Sleep

Sleep provides essential support to the immune system. Getting enough hours of high-quality sleep enables a well-balanced immune defence.  There is increasing data that suggests adequate sleep is associated with less severe allergic reactions.

In contrast, serious sleeping problems like insomnia, sleep apnea, and circadian rhythm disruption, can interfere with the healthy functioning of the immune system.

Sleep Hygiene

Physical Exercise

A recent review demonstrated that resistance training has beneficial effects on several aspects of immune cell function.  Researchers concluded that regular resistance training was associated with:

• Improved immune function,
• Reduced inflammation,
• Reduced risk of infection.

There are a number of mechanisms by which this occurs, but the take home?  Regular physical exercise should be included in your routine if you want to optimise your immune health.

Check out our range of programmes to get started!

Diet

Your immune cells have a job to do and to do that job, they need certain compounds.  You can get these compounds largely from your diet. 

It’s important to prioritise wholefoods and limit ultra-processed wherever possible.  These are some of our favourite immune supporting foods:

Peppers

Red bell peppers contain almost three times the amount of Vitamin C that an Orange does!

Vitamin C contributes to immune defence by supporting how immune cells work.  Vitamin C helps encourage the production of white blood cells which help protect the body against infection. 

Spinach

Another one rich in Vitamin C, it is also packed full of antioxidants like beta carotene.  Beta carotene is converted to Vitamin A in the body but beta carotene, like all carotenoids is an antioxidant, which protects the body from free radicals.  Free radicals are produced by immune cells whilst fighting off invading germs, and these free radicals can then damage healthy cells leading to inflammation, so a diet rich in antioxidants could help mitigate the damage that any seasonal bug causes.  

Shellfish

Many types of shellfish are packed full of zinc, and this is a particular powerhouse when it comes to immune function.  

Zinc helps immune cells figure out the role they are going to play in fighting off invading bugs.  Shellfish includes both crustaceans like shrimp, crab or lobster and molluscs like clams, mussels, oysters, and scallops. 

Mushrooms

Mushrooms contain beta-glucans which can help the body mount an effective response against viruses and bacteria. 

Vitamin D is also found in mushrooms which again promotes a healthy immune response to threats.  Keep your mushrooms on the windowsill to increase their Vitamin D content even more.   

Leafy Greens

Leafy green vegetables are known for their B vitamin content.  B vitamins are called upon when we are converting what we eat to energy and when we are busy fighting off invading viruses, our energy levels drop.  The more we ask the body to do, the more supplies it needs, so fill up on those leafy greens like kale, spinach, collard greens, rocket, watercress, beet tops and cabbage!

Garlic

Garlic contains sulphur-co

ntaining compounds like allicin.  It has been used for centu

ries to help fight off infections.  Garlic also functions as a prebiotic which can support the development of a healthy microbiome in the gut – which ultimately has a direct line of communication to how well the immune system functions.   

We may not be able to escape that seasonal bug, but we can give our immune army the best shot at fighting it off.  It’s important to be proactive with immune health, rather than reactive. 

Prioritise sleep, get moving and opt for nutrient-dense wholefoods in your diet. 

Thanks for reading,

InstructorLive

We’ve all heard the phrase, you are what you eat, but we likely associate it with our physical health.  It doesn’t help that for decades we were told that eating fat makes us fat.  But, we think it’s one of the most accurate phrases you will ever come across. 

Your body has jobs to carry out and to do those jobs it needs certain things, those things come largely from the food we eat.  But this also applies to our brain.  Over the last few years we have learned in much greater detail just how much the food we eat can affect our mood and well-being.  So, let’s take a look at how this happens and whether there are dietary changes you can make to support your mental health.  

The Gut-Brain Axis

It’s slightly easier to understand the link between the food we eat and our mental health if we consider that our mental health is influenced by what’s going on in our brain.  

We must also accept that ultimately that the food we eat influences what is going on in our gut.

What we now know is that our gut and brain are intricately linked, and this connection is known as the gut-brain axis (GBA).  

One of the main connectors is known as the vagus nerve.

This nerve extends from the brain and wanders throughout the body.

We first acknowledged its role in the gut-brain axis through vagotomy experiments.  We found that when surgically cut, certain digestive functions could be stopped in the human body. The main purpose of this was initially to reduce stomach acid secretion to prevent gastric ulcers.  However, as a side effect to this surgery, we found that this procedure could block behavioural depression.  

A population-based study of patients suffering with ulcers demonstrated that those who did not undergo vagotomy were more likely to suffer a mental health disorder compared to those who did undergo vagotomy.

Now we’re not advocating everyone severs their vagus nerve, but it does give us an indication that what is going on in our gut can influence our mood and well-being.

So, what could be going on in the gut that could affect our mood and well-being?

One of the most significant is known as gut dysbiosis.  This is when there is an imbalance between the beneficial and less than desirable bacteria in the gut.  We all possess a microbiome, which is a community of microbes that lines our digestive tract.  The microbiome provides a layer of defence, keeping less than desirable bacteria in check, and its health is dependent on several factors, including the diet we choose to eat. 

When the beneficial bacteria in our gut are thriving, they produce metabolites which influence all systems in our body, including our brain, and subsequently our mood and behaviour.  When less than desirable bacteria are thriving, things can start to go awry. 

What we now know is that certain dietary patterns can support a healthy and diverse microbiome and therefore support our mental health.

So what are these dietary patterns?

Fibre

Fibre is a non-digestible carbohydrate and the beneficial bacteria in our guts thrive on fibrous diets!  When we eat fibre, it makes its way through our digestive system largely untouched until it gets to our large intestine.  This is where our bacteria get to work.  They ferment fibre and produce compounds known as short-chain-fatty-acids (SCFAs).  SCFAs are known to play a role in mental health; butyrate particularly has been seen to improve symptoms of depression.  

Increasing data has suggested a link between eating a high fibre diet and lower risk of psychological distress.

Inflammation in the Gut 

There are a number of things that can result in inflammation in the gut, and there is increasing data that suggests those with chronic low-grade inflammation may be at increased risk of major depressive disorder. Over a period of nine years, one study found that inflammatory markers were more strongly associated with sickness behaviour symptoms of depression.  

Another study found that inflammation in the gut was associated with more severe depressive and anxiety symptoms. 

Risk factors for increased inflammation in the gut include:

• Diet high in saturated fat, 
• High alcohol intake, 
• Low intake of vitamin A, zinc, folate and vitamin D.
• Low intake of omega-3 fatty acids, 
• Insufficient intake of pre and probiotic foods. 

The Perfect Diet for Optimal Mental Health 

We are starting to build a picture of how the food we eat can influence our mental health, and many studies are now considering if there is an optimal diet to support our mood and well-being.  

The most noted would be the appropriately named SMILEs trial. 

‘SMILES’ was a 12-week trial of dietary intervention in the treatment of moderate to severe depression.  The SMILEs trial concluded that dietary intervention was effective in supporting patients with depression.  

So, what was the SMILEs diet?

Participants in this trial were encouraged to eat:

• Whole grains (5–8 servings per day)
• Vegetables (6 per day);
• Fruit (3 per day),
• Legumes/beans (3–4 per week);
• Low-fat and unsweetened dairy foods (2–3 per day);
• Raw and unsalted nuts (1 per day);
• Fish (at least 2 per week);
• Lean red meats (3–4 per week);
• Chicken (2–3 per week);
• Eggs (up to 6 per week); and
• Olive oil (3 tablespoons per day).

In addition, participants were encouraged to reduce their intake of ‘extra’ foods which included:

• sweets, 
• refined cereals, 
• fried food, 
• fast-food, 
• processed meats,
• sugary drinks,
• red or white wine.

There is a wealth of data to support this diet plan.  Increasingly we note that fruit and vegetable intake is beneficial for well-being.  Omega-3 intake is also correlated with improved mental health.  Furthermore, B vitamin intake is seen to support stress resilience and many of the SMILEs trial inclusions are rich in those B vitamins.  

Implementing the Perfect Diet 

It would be impossible to prescribe the perfect diet for mental health as we are all different, but we are slowly building more and more evidence as to what this looks like.  It’s clear that certain foods can support our mental well-being and other foods are less than optimal. 

The issue is implementation.  Have you tried a diet before?  How did it go?  

We can often make changes short-term, because we have a sufficient release of dopamine that keeps us on track.  But before long, the days and meals become predictable; we lose interest, and we revert to our old habits.  

Start small.  Look at what you can include in your diet rather than exclude.  Can you add an extra portion of vegetables to your meal 3 times a week?  Can you do that for a month?  Then 2 months? Can you eat a handful of nuts when you drink your mid-morning coffee?  Habit stacking is a great way to stick with new behaviours.  

The word “diet” comes from the Greek, “diaita” which means way of life.  Ultimately, optimal eating patterns need to become a way of life and hopefully, our mental health can reap the rewards. 

Barre is a form of exer

cise that includes movements commonly found in ballet.  But

it can also include those found in yoga and pilates too.

These high-intensity, low-impact movements target muscle groups with small bursts of intense, contracting movements with dynamic stretching.

Looking for a reason to give Barre a go? We’ll give you 5!

Improve Strength

You’ll soon notice that regular Barre will strengthen your muscles, particularly those in your core, arms, thighs, glutes and pelvic floor.  Increasing strength will help you maintain muscle mass as you age, control your weight, keep your joints moving and help you balance better.

Increased Endurance

When you have been regularly attending your Barre class, you’ll find your muscular endurance has increased.  This means t

hat you can exercise for longer periods of time and at a greater intensity.  

Improved muscular endurance has been shown to:

• Improve posture, 
• Increase aerobic capacity of muscles, 
• Improve ability to carry out normal daily activities, 
• Increase overall athletic performance.

Improved Flexibility

A full-body barre workout helps keep your joints warm and mobile, increasing your range of motion and flexibility.

Maintaining flexibility makes it muc

h easier to move throughout your day. It can even prevent stiffness when you sit for long periods of time.

Improved Balance

Using a Barre/Chair during your exercises can help you find your centre of gravity, improve your posture, and straighten your lower back. It also helps you make easy adjustments to your form and improve your balance.

Gentle on Joints

Whilst Barre classes can get incredible results, they do it all whilst being gentle on our joints!

That said, certain movements may feel uncomfortable if you are managing a particular health condition.  Look for classes where adaptations are included! 

Barre is a great option if you are just getting into exercise, but it can also be a challenge for more seasoned enthusiasts.  It can improve balance, build strength, make you more flexible, burn calories and improve overall stability. 

Fancy giving it a whirl?  Check out what we have on offer:

Kage Barre 

What comes to mind when you think of mindfulness or being mindful?  It’s probably someone sitting in a quiet room trying to empty their mind of whatever is going on in their life.  If you have ever tried to do this, you’ll understand how difficult it can be, and thankfully it isn’t exactly mindfulness.  

Being mindful means being present and in the moment – you can acknowledge what may be going on in your life, but instead you focus on the here and now.  

Why should we do this when we eat?  

Well, let’s take a look.  

Stress and Digestion

Our nervous system is like a radar, always scanning for things that may upset our balance.   It is looking for a threat.  In response to this threat, our body mounts what is known as the stress response.  This is a redirection of resources throughout our body in order to deal with it – blood is sent to our limbs and brain, and slowed down to less important functions.  

Like our digestive system. 

Stress is known to affect how our gut works.  It slows food transit which is why stress is often associated with heartburn or acid reflux and it also reduces gastric secretions, leaving food undigested and utilisation of nutrients, impaired.  For food that is already in the system, it can speed up food transit resulting in diarrhoea.  

If you have ever heard traumatic news, you may have felt “sick to your stomach” and this is because stress directly affects gut function.  

Stress fires up the sympathetic nervous system.  Sending a cascade of hormones pumping through the body to efficiently manage the threat.  When the threat has been resolved, the parasympathetic nervous system kicks in, returning function to digestion.  This is known as the rest and digest phase.

But, when you are in a chronic state of stress, the parasympathetic nervous system isn’t given the opportunity to kick in, leaving you with poor digestive function and subsequently, poor nutrient absorption and utilisation.

This is where mindful eating can be a game changer. 

Mindful Eating

Mindfulness in a basic sense is simply about bringing your awareness to what you are sensing and feeling at that moment.

Mindful eating is therefore about bringing awareness to what you’re eating.  This is a very simplistic view of it, but that’s really all that is necessary for this purpose. 

Why is this important?

When you are focussing on what is in front of you, there isn’t much room for thinking about anything else (those things that are stressing you out).  In doing so, you prime your parasympathetic nervous system which helps return the body to homeostasis. 

Mindful

ness is known to stimulate the vagus nerve.  

The vagus nerve is responsible for many functions including:

–    Inflammation,

–    Satiety (hunger),

–    Satiation (fullness),

–    Energy metabolism,

–    Secretion of gastric acid and digestive enzymes,

–    Gastric capacity,

Mindful eating is a little bit like

giving your digestive system the time and space it needs to do its job properly. 

And it can be as simple as sitting down, at a table with a chair and eating. 

Not watching TV, not catching up on emails, not on the phone, not eating it running out of the door, not spilling it in your lap in the car or taking a bite between keyboard taps at your office desk.

If our brains are to know that we are full, it needs to be available to receive that information from the gut, not busy coordinating next week’s meeting.  

If we are to utilise nutrients in their entirety, our bodies don’t need to be jolted into a stress re

sponse simply because we’re running out of the door. 

So, for your next meal, sit down at a table and eat.  No phone, no TV.  No emails.  Just you and your food. 

Enjoy the taste. 

Appreciate the different textures.

We all know that moving more is good for us, but sometimes knowing the details can help us stay on track.  So, why should you try pilates for health?

Let’s take a look. 

What Is Pilates?

Pilates uses a combination of approximately 50 exercises to create muscular exertion.

The exercises are designed to increase muscle strength and endurance, as well as flexibility and to improve posture and balance.

Pilates has been found to have a number of benefits for health.

Pilates for Back Pain

In 2006, forty-three patients completed a study.  Participants had suffered from nonspecific low back pain for more than three months and performed either usual treatment (Back School) or Pilates exercises. The Pilates group showed better compliance and response to treatment and also demonstrated results which were similar to usual treatment, suggesting that Pilates could be utilised as an alternative approach to treatment for those with chronic low back pain.

Pilates for Fall Prevention 

Twenty-four study participants aged 65 to 81 completed a ten week training program in which they were randomly assigned to a traditional strength plus flexibility group, a Pilates-based-training group and a no exercise control group.

Results of the study indicated that Pilates was effective for improving static or postural balance in elderly adults, suggesting a role for fall prevention.  

Pilates for Improved Strength 

Four recent studies have shown benefits in total strength and three recent studies have shown improvements in lower limb strength from participating in a pilates programme. 

Pilates for Respiratory Health 

Two recent studies report benefits in respiratory strength after participating in a pilates programme. 

Not only that but many studies are highlighting psychological benefits from participating in pilates too!

Pilates is associated with improved:

• Self-resilience, 
• Well-being, 
• Quality of life, 

It also seems that walking ability improves alongside a pilates intervention too.

Additional data has suggested that regularly participating in pilates increases energy levels, social functioning  and overall emotional health.  

All things considered, pilates is beneficial to health and you don’t even have to be an expert to start!

We have a range of pilates programmes for you to try, whether you are a beginner or are coming back after some time away.  

Why don’t you see what pilates can do for your health?

Introduction To Pilates (£4.99 p/m)

Chair Pilates (£4.99 p/m)

Pilates Conditions – Lower Back Pain (£4.99 p/m)

Beginners Pilates (£4 p/m)