Author Archives: Leanne Rose

October 7, 2024

WHAT ARE THE BENEFITS OF YIN YOGA?

Yin yoga is a slow-paced practice focusing on deep stretches and meditation, offering numerous benefits for both the body and mind. One of the primary advantages is it’s ability to enhance flexibility and joint mobility. By holding poses for extended periods, typically three to five minutes, yin yoga targets the connective tissues—ligaments, tendons, and fascia—promoting greater elasticity and range of motion.

In addition, yin yoga supports stress relief and mental clarity. The meditative nature of the practice encourages mindfulness and a deeper connection to the present moment, reducing anxiety and promoting a sense of calm. This mental stillness can lead to improved focus and emotional balance in daily life.

Yin yoga also complements more dynamic forms of exercise. While activities like running or weightlifting primarily engage the muscles, yin yoga works on the deeper tissues, aiding in recovery and injury prevention. The long holds help release tension stored in the body which can enhance overall performance in more vigorous physical activities.

Lastly, yin yoga can improve circulation and energy flow. By stimulating the meridian pathways in the body, it aligns with principles of traditional Chinese medicine, potentially enhancing organ health and vitality. Overall, yin yoga offers a holistic approach to wellness, benefiting both the physical and mental aspects of health.

August 12, 2024

FITNESS TRENDS FOR SUMMER 2024.

  • Hybrid Fitness Classes: Combining modalities like yoga with strength training or Pilates with HIIT for a comprehensive wellness approach.
  • Wearable Technology: Smartwatches and fitness trackers providing real-time data to personalise and monitor workouts.
  • Virtual Fitness Platforms: Offering on-demand classes and training programmes accessible from home for flexible workout routines.
  • Functional Fitness: Exercises mimicking everyday movements to improve overall strength, balance, and coordination, reducing injury risks.
  • Mind-Body Exercises: Practices like mindfulness-based stress reduction (MBSR) and tai chi promoting mental health, relaxation, and stress relief.
  • Sustainable Fitness Practices: Eco-friendly gyms and outdoor workouts connecting individuals with nature, emphasising environmental consciousness alongside physical health.
July 8, 2024

WHAT ARE THE BEST FOODS TO EAT TO PREVENT US FROM FEELING LETHARGIC?

Protein is fantastic for blood sugar control – make sure you have it with every meal. Don’t forget your protein at breakfast; eat something like an egg, yogurt or lean meat (or plant-based protein such as nut butter and chia seed overnight oats).

The same goes for your lunches or your dinners which are your main meals; have some good protein and some vegetables.

The mid-afternoon snack is really important too – avoid over-processed, sugary snacks. Adding foods containing B vitamins for energy will also help. Some of the best sources for this can be found in grains, rye bread and nuts.

June 10, 2024

KEEP IT SWEET.

Thought strawberries were just for Wimbledon season? Think again. New findings have revealed that these little red gems could be a soother for menopause symptoms, making them a handy addition all year round.

Packed full of vitamin C and high in phytoestrogens, the small yet mighty fruit has been shown to reduce unpleasant hot flushes and control blood pressure when consumed regularly.

Got 10 minutes to spare? Try making this strawberry quinoa salad, you’ll need:

For the salad:
a handful of spinach
90g quinoa
4 large strawberries, sliced
2 tbsp almonds
¼ red onion, thinly sliced
½ avocado, sliced

For the dressing:
6 large strawberries
I tbsp olive oil
2 tbsp white balsamic or apple cider vinegar

Cook the quinoa according to the packet instructions. Blend the dressing ingredients in a blender until smooth and season with salt and pepper to taste. Once the quinoa is cooked, drain it and add to a bowl with the other ingredients. Drizzle with the dressing and enjoy!

May 13, 2024

THE POSITIVE POWER OF PLANTS.

Did you know that houseplants can reduce stress, boost our mood, increase productivity and improve oxygen levels in a room?

And that’s not all… looking after our plants generally makes us feel good, giving us a sense of purpose and joy when we see them thrive.

The more houseplants you have, the more air-purifying benefits thay may bring. Plus potting soil is full of microbes which could increase your serotonin levels helping to make you feel more relaxed and happy.

Try easy-to-grow, good-value varieties, such as Boston ferns, and enjoy the positive effects of s leafy living space for yourself.

April 8, 2024

HOME REMEDIES.

Traditional treatments that really work – olive oil massage for arthritis pain.

A 2012 study compared olive oil massage to the use of Piroxicam gel (an anti-inflammatory painkiller) in 58 people with osteoarthritis of the knee – and found threefold greater reduction in pain in the olive oil group after four weeks.

Olive oil contains anti-inflammatory ingredients that can penetrate the skin. This, plus the action of massage, can help improve circulation and affect the pressure nerves involved with pain.

March 11, 2024

WHAT STRENGTHENING EXERCISES CAN I DO?

Strength training uses weight to build muscle tone that supports the joints. Whether you choose to work out at home or a gym, pay attention to technique.

Working out in front of a mirror can help. Try to commit to exercise at least three times a week. You can mix it up, though. It doesn’t all have to be weights-related.

There’s been a misconception that impact sports like running can weaken joints. However, they can have their place. Running, being a high impact, weight bearing exercise, helps maintain lower body and pelvic bone strength. It also helps keep the tendons and ligaments healthy by putting load through them, which in turn makes them stronger.

Sports like swimming, exercise classes, water aerobics, Pilates- based exercise, even off-road walking, are all low impact but contribute towards strengthening and mobility.

Other valuable activities include golf (for walking and shoulder joint strengthening), paddle boarding (core and shoulder strengthening), swimming (a great all-rounder) and cycling (knee strengthening).

February 12, 2024

HOW CAN STRENGTHENING HELP JOINTS?

Strengthening all the muscle groups, but particularly those surrounding joints, is really important. Our muscles support the joint and effectively hold it in place. If they’re weak then the joint can become unstable and this in turn can increase the risk of arthritis, as well as making movements stiffer.

A review of studies found muscle strengthening activities are associated with lower risk and mortality of major diseases such as diabetes, cardiovascular disease and lung cancer.

Recent studies show that omega 3 fatty acids can help reduce joint inflammation, too. These are found in many foods such as oily fish, nuts, seeds and plant oils. So it’s also worth paying attention to diet. Aim for unprocessed foods as much as possible.

January 8, 2024

WHY MIGHT WE FEEL TIRED DESPITE SLEEPING WELL?

Even if you have had a good quality and refreshing sleep, you can still feel tired in the day because of imbalanced blood sugar levels.

This is normally due to not eating regularly enough, or not having a great composition of meals, for example not combining carbohydrates and protein in every single meal.

Introducing a few protein snacks throughout the day is a great idea, including lean meats, a small yogurt, a piece of cheese or a hard-boiled egg (or plant-based equivalents like nuts and seeds).

These protein-heavy snacks will keep our energy levels nice and balanced throughout the day.

December 11, 2023

JUST DO ONE THING (MINDFULLY).

We don’t have to stress about inviting in lots of different ways to be mindful… we just have to do the one thing we’re doing, mindfully.

It can start first thing in the morning, with the simplest of actions; making that first cup of tea or coffee, or your breakfast smoothie, for example. Make that your five-minute ritual. If that’s a five-minute ritual that you can have in peace – focusing on the flavour, the aroma, the heat or cold in your mouth, or even the silence of having the kitchen to yourself – savour that moment. It’s a super-simple way to feel fully present with no dramas.