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The Link Between Stress and Gut Health

Stress. It’s a struggle for all of us at one time or another, but did you know that recurrent stress, that heightened sense of urgency, anxiety, fear or even adrenaline that is often present in your fast-paced modern lives can chip away at the foundations of your health. In particular, it can chip away at your microbiome, with research showing that ongoing stress can negatively affect the trillions of healthy bacteria in our gut resulting...

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HIIT vs. LISS

Most of us have heard of HIIT (High Intensity Interval Training) but how many of us know about LISS? Low Intensity Steady State training (LISS) is hugely popular on social media but what is it all about? Essentially, it is low intensity exercise (aim for 50% increase on your resting heart rate) performed for a sustained period, typically 30-60min. So, what are the benefits? * Reduced Injury: With many high intensity training styles, the risk of injury is high....

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Dietary Fats: The Good, The Bad & The In-Between

Here is a fascinating look at dietary fats from our Nutritionist, Nereda Merrin. For years, fat was a four-letter word. We were urged to banish it from our diets whenever possible. We switched to low-fat foods. But the shift didn't make us healthier, probably because we cut back on healthy fats as well as harmful ones and within processed foods the space left by fat was filled by sugar. What we know to be true now, is...

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Power of the Pose: Side Plank

This exercise is often overlooked in favour of the regular plank pose to build a strong core. This version of plank pose will ensure you target the quadratus lumborum, part of the posterior abdominal wall that plays an important role in avoiding back pain. Finnish researchers discovered that people with deficient muscle endurance in their lower backs were three to four times more likely to develop on-going lower back problems that those who have fair or...

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3 Good Reasons to Learn Something New

This month we're encouraging you to run with your curiosity and try something new. Step out of your comfort zone and take the plunge! Here are 3 good reasons to give it a go: 1. Science:  The white matter in our brains (called myelin) helps to increase our performance and becomes more dense the more we learn new skills and thus, more efficient, further increasing learning. 2. Creativity:  Curiosity and creativity are linked and new ideas can stem...

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Strengthen your Willpower Muscle

Have you ever been in a slump (most commonly post-Christmas) and the making of good wellbeing decisions is just too hard? When the extra glass or two of wine and dessert plus missed exercise classes seems the easiest path. It could be that your will-power muscle just needs a little work. In the same way that muscles strengthen with regular use and fatigue when neglected, will-power will become easier with regular love. Here are some top tips...

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6 Most Common Running Errors

If you’re a runner then this is a must-read list for you. We have isolated the 6 most common running errors that can lead to injury. By correcting bad habits early on you can avoid pain and ensure a safe, efficient running style. We start our list with the easiest through to the hardest to correct: 1. Overlapping Feet When your feet cross the mid-line this increases stress from the arch to hip on all structures. Try to...

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Top 10 Immunity Boosting Foods

With the end of the year fast approaching our energy levels are often low an our list of things to get done just seems to get longer by the day. This combination usually means a drop in immunity and the onset of stubborn coughs and colds. Including some key immunity boosters in your daily diet will help to ensure you keep your immune system strong and healthy so you can keep enjoying the fun of the season. Here are our...

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For clarity and calm… just take 5

While we're not suggesting you jump onto your desk and meditate when things get stressful at work, you can however, take a few minutes to de-stress.. A few minutes of deep breathing will go a long way to calm your mind and re-energise your body. - Sit securely in your chair, feet flat to the floor, hands on thighs. Ensure you're sitting tall and not slouching. - Close your eyes, taking your attention fully to your breath. -...

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Maximise Your Hydration

We all know it’s important to drink water to stay hydrated but when are the best times to drink so we maximise the effect on our bodies and minds (and avoid late night bathroom visits!). Eight glasses per day is widely considered the optimal amount to be drinking. If the weather is particularly hot or you are taking part in more than mild exercise, then this amount should increase. When to drink? Use this as a guide: Upon...

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