How can running benefit you? In the fast-paced world we live in today, it’s easy to forget the importance of regular exercise. 

We often find ourselves juggling work, family, and social commitments, leaving little time for physical activity. However, one simple yet powerful solution to this problem is exercising outdoors. Even if you can only spare a few hours a week, running just three times a week can have a profound impact on your physical and mental well-being. 

In this blog post, we’ll explore the incredible benefits of exercising outdoors in your own time…

1. Physical Health Benefits

Improved cardiovascular health:

Running is a fantastic way to enhance your cardiovascular system as it strengthens your heart, lowers blood pressure, and helps regulate cholesterol levels. Regular running reduces the risk of heart disease and stroke, making it a vital component of a healthy lifestyle.

Weight management:

If weight loss or maintenance is one of your goals, running is your ally as it burns calories efficiently, making it an effective way to shed those extra pounds, plus, running revs up your metabolism, helping you maintain a healthy weight.

Stronger bones and joints:

Contrary to common misconceptions, running can strengthen your bones and joints when done correctly as it can help prevent age-related bone loss and reduce the risk of osteoporosis.

Increased stamina:

Running three times a week builds endurance, over time, you’ll find yourself with more energy for daily tasks, and activities that once left you breathless will become easier to handle.


2. Mental Health Benefits

Stress reduction:

Running is an excellent stress buster! The rhythmic motion, combined with the release of endorphins, can help you manage stress effectively, as it’s a chance to clear your mind, focus on the present, and let go of worries.

Enhanced mood:

This type of cardio has been linked to improved mood and reduced symptoms of depression and anxiety. It’s a natural mood elevator, providing a sense of accomplishment and boosting self-esteem.

Better sleep:

Regular exercise, including running, can help regulate your sleep patterns, you’ll find it easier to fall asleep and enjoy deeper, more restful slumber.


3. Social and Community Benefits

Joining a running group:

Outdoor exercise can be a solitary activity, but it doesn’t have to be. Joining a running group or club can help you connect with like-minded individuals who share your passion for fitness and this sense of community can be motivating and provide a support system to keep you on track.

Participating in races:

Setting running goals, such as participating in 5Ks, half-marathons, or marathons, can be a great way to challenge yourself and meet new people.

Incorporating running into your weekly routine just three times a week can be a game-changer for your physical and mental health. 

The benefits are far-reaching, from a stronger heart and healthier body to a calmer mind and a sense of belonging to a larger community, so lace up your trainers, hit the pavement, and discover the transformative power of running in your life. Your body and mind will thank you for it!

Want to try something different? Why not give our Pilates for Runners programme a go?


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Do you often find yourself feeling drained and low on energy by midweek? The demands of modern life can take a toll on our physical and mental well-being, however, by incorporating a few simple exercise and nutrition habits into your routine, you can maintain a consistent level of energy throughout the week. 

Here are three essential tips to help you stay energised and ready to conquer each day:

1. Prioritise Regular Physical Activity:


Incorporate a mix of cardio and strength training:

Regular exercise is a key factor in maintaining your energy levels. Engaging in a combination of cardiovascular workouts and strength training can help improve your stamina and overall fitness, such as brisk walking, jogging, cycling, or dancing.

This type of exercise will increase your heart rate, promoting better blood circulation and oxygen supply to your muscles and brain. 

On the other hand, strength training, whether through bodyweight exercises, weightlifting, or resistance training, helps build muscle mass, which in turn enhances your metabolism and energy expenditure.

Make movement a part of your daily routine:

If your schedule is packed, finding time for exercise might seem challenging, however, incorporating movement into your day is possible. 

Take short breaks to stretch or walk around if you have a desk job or opt for stairs instead of elevators, and consider walking or cycling for short errands. These small bursts of activity can add up, helping to prevent energy slumps throughout the day.


2. Fuel your body with balanced nutrition:


Eat a nutrient-rich breakfast:

Breakfast truly is the most important meal of the day, everyone says it, but it’s true! Start your mornings with a balanced breakfast that includes a mix of complex carbohydrates, lean protein, and healthy fats. 

Complex carbohydrates, found in whole grains, fruits, and vegetables, provide a steady release of energy throughout the morning, including protein from sources like eggs, Greek yoghurt, or nut butters helps stabilise blood sugar levels and keeps you feeling full. 

Stay hydrated throughout the day:

Dehydration can lead to feelings of fatigue and low energy so make sure to drink water consistently throughout the day. Carry a reusable water bottle with you to remind yourself to stay hydrated or if you prefer hot drinks, herbal teas and infused water can add variety while helping you meet your fluid needs.

Opt for regular, balanced meals and snacks:

Instead of relying on large meals, opt for smaller, balanced meals and snacks throughout the day, this approach maintains a steady stream of nutrients and energy to your body, preventing energy crashes caused by large meals followed by prolonged periods of hunger. 

Include a mix of whole grains, lean proteins, healthy fats, and a variety of colourful fruits and vegetables in your meals and snacks.


3. Prioritise Restorative Practices:


Get quality sleep:

Adequate sleep is crucial for maintaining high energy levels, you should aim for 7-9 hours of quality sleep per night. 

Establish a consistent sleep schedule by going to bed and waking up at the same time every day and create a calming bedtime routine, which may include activities such as reading, gentle stretching, or deep breathing, to signal your body that it’s time to wind down.

Practise stress-reduction techniques:

Chronic stress can drain your energy reserves so try to incorporate stress-reduction techniques such as meditation, yoga, deep breathing, or mindfulness into your daily routine. 

These practices help lower stress hormones and promote relaxation, leading to increased energy and mental clarity.


In conclusion, maintaining consistent energy levels throughout the week requires a holistic approach that includes regular physical activity, balanced nutrition, and restorative practices. 

By incorporating these tips into your routine, you’ll be better equipped to tackle each day with vitality and enthusiasm, just remember that small, sustainable changes can make a significant difference in how you feel and perform.

Keep your energy levels high and embark on a journey towards a stronger, healthier, and more confident you with our Wake Up Workout programme!


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The pelvic floor is a vital group of muscles that supports various organs within the pelvic area, strengthen your pelvic floor to maintain good pelvic health and prevent issues such as incontinence, prolapse, and pelvic pain. 

If you’ve recently had a baby, you may find your pelvic floor is weaker due to the physical effects of dilation. Pelvic floor and deep abdominal exercises will help you return to your pre-pregnancy shape and assist with healing around any stitches you may have. 

Strengthening exercises can be safely started one to two days following the birth of your baby, provided there is no increase in your pain.

In this blog post, we’ll explore the importance of pelvic floor health and provide practical tips to help you maintain a strong and functional pelvic floor.

1. Understand the Pelvic Floor:

Before diving into pelvic floor care, it’s crucial to understand the anatomy and function of this muscle group. The pelvic floor is a hammock-like structure of muscles that stretches across the bottom of the pelvis. Its primary functions include supporting pelvic organs, controlling bladder and bowel movements, and contributing to sexual function.

2. Pelvic Floor Exercises (Kegels):

Kegel exercises are one of the most effective ways to strengthen the pelvic floor muscles. To perform Kegels correctly, follow these steps:

3. Exercise Regularly:

Engaging in regular physical activity not only benefits your overall health but also contributes to a healthy pelvic floor. Activities like walking, swimming, and yoga can help strengthen your pelvic muscles and improve blood flow to the pelvic area.

4. Be Mindful of Lifting:

When lifting heavy objects, always engage your core muscles and avoid holding your breath. Instead, exhale as you lift and inhale as you release. This technique helps reduce pressure on the pelvic floor during lifting activities.

5. Maintain a Healthy Weight:

Excess weight can put additional pressure on the pelvic floor muscles, leading to problems like stress urinary incontinence. Adopt a balanced diet and regular exercise routine to maintain a healthy weight and support your pelvic floor health.

6. Avoid Straining:

Straining during bowel movements can weaken the pelvic floor muscles and cause issues like haemorrhoids or pelvic organ prolapse. Ensure you consume a high-fibre diet, stay hydrated, and avoid prolonged periods of sitting on the toilet.

Taking care of your pelvic floor is essential for overall well-being and quality of life. By incorporating pelvic floor exercises, maintaining proper posture, and adopting a healthy lifestyle, you can promote a strong and functional pelvic floor. 

Unlock the power of your pelvic floor and embark on a transformative journey towards a stronger, healthier, and more confident you with our Pilates Perfect: Strengthening Your Pelvic Floor workout.


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Cravings can strike at any time, especially in the evening when we’re winding down and seeking a tasty treat.

Rather than reaching for unhealthy snacks or ordering takeaway, why not try creating your own healthier versions of your favourite takeout meals at home?

These fakeaway ideas will not only help curb your cravings but also provide you with a satisfying and guilt-free indulgence. Let’s dive into these mouthwatering recipes that you can easily whip up in your own kitchen!

You’ll never know the difference…

1. Crunchy Baked Sweet Potato Fries:

Swap out regular fries for this healthier alternative by making crunchy baked sweet potato fries. Simply slice sweet potatoes into thin strips, toss them with a drizzle of olive oil, salt, and your favourite seasonings. Bake in the oven until crispy and golden brown. These fries are rich in vitamins and fibre, making them a nutritious and delicious treat for your evening snack.

2. Veggie Sushi Rolls:

Sushi cravings can be easily satisfied with a homemade veggie sushi roll. Grab some sushi rice, nori seaweed sheets, and your favourite veggies like avocado, cucumber, carrots, and bell peppers. Spread the rice on the nori, add your veggies, and roll it up tightly. Slice into bite-sized pieces and serve with soy sauce or a spicy mayo dipping sauce. This creative and nutritious fakeaway will keep you coming back for more.

3. Flavourful Cauliflower Buffalo Wings:

For those who crave the zesty flavours of buffalo wings, try making a healthier version using cauliflower florets. Coat the cauliflower with a mixture of hot sauce, garlic powder, and a touch of butter or olive oil. Roast the cauliflower until it’s tender and slightly crispy. These cauliflower buffalo wings offer a delightful combination of spice and crunch without the guilt of fried chicken wings.

4. Chicken Shawarma Wraps:

Satiate your cravings for Middle Eastern flavours with a homemade chicken shawarma wrap. Marinate sliced chicken breasts in a blend of Greek yogurt, lemon juice, garlic, and spices like cumin, paprika, and turmeric. Sauté the marinated chicken until cooked through and serve it wrapped in whole-grain flatbreads with fresh vegetables and a dollop of tzatziki sauce. This fakeaway will bring the taste of the Mediterranean to your evening snack time.

5. Dark Chocolate Banana Bites:

For the perfect sweet ending to your evening, create these delectable dark chocolate banana bites. Slice ripe bananas into bite-sized pieces and dip each piece into melted dark chocolate. Place the chocolate-coated bananas on a parchment-lined tray and freeze until the chocolate hardens. These frozen treats offer a delightful combination of creamy banana and rich dark chocolate, making them a healthier alternative to traditional ice cream.


Why make enjoying your favourite foods complicated? With these 5 fakeaway ideas, you can enjoy satisfying and delicious treats without compromising your health or breaking the bank.

From savoury to sweet, these recipes offer a range of options to satisfy all your evening cravings. So, the next time your taste buds start clamouring for something special, head to your kitchen and whip up one of these fantastic fakeaway treats! Want more healthy recipes? Check out ours here!


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Did you know that stretching pre and post-workout can do wonders for your fitness journey? That’s right!

We get it – stretching might not be as exciting as hitting the gym or sweating it out during a high-intensity workout. In this comprehensive blog post, we’re going to dive deep into the importance of stretching, backed by research and expert advice.

The Importance of Warming Up

You may have heard that stretching “cold” muscles isn’t a good idea, and you’d be right. Our bodies need to be adequately warmed up prior to stretching—otherwise, our risk for injury and tissue damage increases. 

But don’t worry; we’ve got you covered with a simple 5-minute warm-up routine to get your joints and tissues ready for action.

For many folks, dynamic stretches are the most effective for pre-workout mobility, while static stretches and foam rolling are ideal for after the workout. According to WebMD, “stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is a static stretch, and there’s no harm in stretching that way as long you don’t stretch until it hurts. But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout!”

If you’re stuck wondering what kinds of stretches are best for you, don’t worry, We have plenty more articles & advice from our team of fitness professionals who will help you figure it out! 

What Stretching Before and After Exercise Can Do for Your Body

Below are five benefits of doing stretches before and after exercise …

A ginger cat stretches out

1. It Helps Prepare Your Body for Exercise

Dynamic stretching before a workout can help your muscles, ligaments, tendons, joint capsules, and other tissues become loosened up and prepared for exercise. Pre-workout mobility also increases core body temperature and stimulates increased blood flow throughout the body, so your tissues will have adequate amounts of oxygen.

Meanwhile, stretching after a workout helps you cool down appropriately and reduce tissue tightness and pain.

2. Gives You a Better Workout

Since pre-workout mobility also prepares your body for exercise, it’ll also help you safely reach your desired workout intensity more quickly. Starting a workout already warmed up and ready to go means you can power through your routine with greater stamina, power, and speed.

A personalised stretching routine that addresses your specific areas of postural imbalances and tightness can help you improve your range of motion. When you combine this with strength training and aerobic conditioning, you can expect to function more efficiently during your workouts and achieve better results.

3. Better Health Overall

Regular stretching has been shown to improve your blood pressure and heart rate as well as maximise your overall mobility, especially as you age. If you’re aiming to live a long and healthy life, do yourself a favour and get to stretching.

4. Stretching Decreases the Risk of Sustaining a Serious Injury

Some studies show that doing stretches may reduce your risk of muscle strains, ligament sprains, joint damage, and other painful injuries common with sports and athletics. However, beware! Stretching is not all you need to do to prevent injuries. Proper form during workouts is vital to keeping yourself safe as well.

5. Stretching Can Relieve Stress

Feeling more stress than normal? Regular stretching—especially when combined with deep breathing and mindfulness exercises—is a great way to ease mental stress and even reduce signs and symptoms of depression and anxiety. The benefit of stretching to relieve stress is that you can do it any time of the day, even if you aren’t exercising! Try stretching when you wake up, before getting your day started, and see what a difference it makes.

a woman in her 50s is in a splits position and is strewtching over the her right hand side

Incorporating Stretching into Your Daily Workout Routine

Now that we’ve explored the incredible benefits of stretching before and after exercise, it’s time to integrate it into your daily workout routine. Here’s a step-by-step guide to help you get started:

1. Warm-Up Routine (5 minutes)

2. Pre-Workout Dynamic Stretches (5-10 minutes)

3. During Your Workout

Incorporate active rest between sets, such as walking or light stretching, to maintain your heart rate and flexibility.

4. Post-Workout Static Stretches (10 minutes)

Hold each stretch for 15 to 30 seconds and focus on major muscle groups:

5. Cooling Down (5 minutes)

You’re all set! 

Incorporating stretching into your pre and post-workout routines is a game-changer for your fitness journey. Stretching before and after exercise prepares your body, enhances your workout, prevents injuries, boosts overall health, and even helps you manage stress. Whether you’re a fitness enthusiast, athlete, or simply looking to stay healthy and active, stretching should be a fundamental part of your daily routine.

Remember, your body is your temple, and stretching before and after exercise is the key to unlocking its full potential!

Now, let’s hit that mat and get stretching!💪

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