Author Archives: Leanne Rose

February 3, 2025

WAKE UP REFRESHED.

There’s nothing worse than reaching for your alarm and wondering how morning has arrived so quickly! A night of tossing and turning is never fun, but good sleep is built on healthy habits that you can implement throughout the day.

Increase light exposure:
Natural light regulates your body clock, signalling went to wake up and went to feel sleepy. Maximising morning light exposure helps set your bodies and rhythm and can promote a more restful sleep at night.

Limit evening screen time:
Many of us love watching a TV series in the evening but tried to stick to one episode per night. The blue light emitted from screens is known to suppress melatonin production – and this hormone is crucial for regulating our sleep. Plus, limiting your screen time minimise his mental stimulation before bed, allowing for a longer sleep.

Avoid late-night snacking:
Eating a heavy meal within a few hours of going to bed releases energy during the night when your body doesn’t need it, causing sleep disruption and increased snoring. Have a light to evening meal at least three hours before bed to prime yourself for a good night’s rest. If you’re still hungry, a light snack before bed won’t do any harm – Bananas are particularly safe bet, as they are rich in potassium and magnesium, both of which are known to promote muscle relaxation.

Reflect and unwind:
Journalling or spending time with your thoughts is a helpful way to close off the day before sleep. Writing down what’s on your mind helps you let go of any worries that could otherwise disturb your sleep. Studies have shown that writing a to-do list can help people fall asleep faster, and it’s a great way to empty your mind.

Put the hours in:
The amount of sleep we need varies from person to person. However, if you’re consistently struggling with morning tiredness, this may indicate you’re not getting enough sleep. Tracking your sleep with an app, or keeping a written sleep journal, can help you discover more about your sleep patterns and encourage you to go to bed earlier.

January 7, 2025

WHY CHOOSE A MEDITERRANEAN DIET?

Choosing a Mediterranean diet offers numerous health benefits and promotes overall well-being. This diet, inspired by the traditional eating habits of countries bordering the Mediterranean Sea, emphasises whole foods such as fruits, vegetables, whole grains, legumes, nuts, and olive oil. It includes moderate consumption of fish and poultry, while red meat and sweets are eaten sparingly.

One significant advantage of the Mediterranean diet is its potential to improve heart health. The high intake of healthy fats, particularly from olive oil and nuts, along with omega-3 fatty acids from fish, helps reduce the risk of cardiovascular diseases. Additionally, the diet’s rich array of antioxidants from fruits and vegetables can combat inflammation and oxidative stress.

The Mediterranean diet also supports weight management and may reduce the risk of type 2 diabetes due to its emphasis on fiber-rich foods that promote satiety and stabilize blood sugar levels. Overall, this balanced and flavourful diet contributes to a healthier, more sustainable lifestyle.

December 16, 2024

FITNESS TREND PREDICTIONS FOR 2025.

Fitness trends for 2025 are set to reflect on-going innovations in technology, shifts towards holistic well-being, and the evolving needs of diverse populations.

  1. Technology and AI Integration: The use of AI and advanced technology in fitness will continue to grow, with smart wearables and apps providing real-time data on performance, sleep, and nutrition. These tools will increasingly use AI to offer personalized training plans and health insights.
  2. Hybrid Fitness Models: The blending of in-person and digital fitness experiences will become more prominent. Many people will continue to use home workouts and digital fitness platforms alongside traditional gym memberships, valuing the flexibility and variety this approach offers.
  3. Mind-Body Practices: Practices that emphasise the connection between mental and physical health, such as yoga, meditation, and breathwork, will gain more popularity. This reflects a broader trend towards holistic health and wellness, addressing both physical and mental well-being.
  4. Focus on Recovery and Mobility: There will be an increased emphasis on recovery techniques like foam rolling, massage guns, and restorative yoga. Mobility training, aimed at improving joint range of motion and overall movement efficiency, will also become more widespread.
  5. Inclusive Fitness: The fitness industry will place greater emphasis on inclusivity, catering to older adults and beginners with more accessible, joyful, and functional exercise options. This shift responds to the demographic changes and the need for fitness routines that are less intense and more welcoming for all ages and abilities.
  6. Sustainable and Outdoor Fitness: Exercising in nature will continue to be a popular trend, with activities like forest bathing, outdoor boot camps, and adventure sports gaining traction. This aligns with the growing awareness of the benefits of being in nature for both physical and mental health.
  7. Metabolic and Functional Training: There will be a focus on training methods that enhance metabolic function and prepare individuals for real-world activities. This includes metabolic training to boost calorie burn and endurance, as well as functional fitness that builds overall strength and resilience.
  8. Mental Health and Male Body Positivity: The fitness industry is expected to address issues related to male body image and muscle dysmorphia. There will be more support for body positivity among men and a shift away from promoting unrealistic body standards.

Overall, these trends indicate a movement towards more personalised, inclusive, and holistic approaches to fitness, leveraging technology while also emphasising mental well-being and sustainable practices.

November 11, 2024

WHY OPT FOR A PERSONAL TRAINER?

Personal trainers play a crucial role in motivating clients to achieve their fitness goals. One key method is through personalised encouragement. By understanding each client’s unique motivations, trainers can tailor their approach, providing positive reinforcement that resonates on an individual level. This could involve celebrating small milestones, which boosts confidence and fosters a sense of accomplishment.

Setting realistic and attainable goals is another effective strategy. Personal trainers can break down larger objectives into manageable steps, making progress feel more achievable and less overwhelming. This approach helps clients stay focused and motivated as they can see tangible results over time.

Personal trainers can also vary workouts to keep the experience engaging and fun. Routine changes prevent monotony and can reignite a client’s enthusiasm for their fitness journey. This variety not only keeps clients interested but also challenges different muscle groups, leading to more comprehensive fitness improvements.

Creating a supportive and positive environment is essential. Trainers who build a rapport and establish trust with their clients can provide emotional support, making the fitness journey less daunting. This connection encourages clients to push through difficult times, knowing they have a dedicated partner in their corner.

Lastly, personal trainers can educate clients on the benefits of their workouts, fostering a deeper understanding and appreciation of the process. Knowledge empowers clients, making them more likely to stay committed to their fitness routines.

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.