Category: Health

Stay Balanced: Managing Stress and Staying Fit During the Festive Season

Alex CoombesLeave a comment

The festive season is often a time of joy and celebration, but it can also bring its fair share of stress and overwhelm. With busy schedules filled with shopping, social gatherings, and family commitments, it’s easy to let your fitness and well-being take a backseat. However, with a little planning and mindfulness, you can navigate this bustling time while staying balanced, managing stress, and maintaining your fitness goals. Here’s how to embrace the festive season with both joy and well-being.

Understanding Holiday Stress

First, let’s acknowledge that it’s completely normal to feel stressed during the holidays. The pressure to make everything perfect—finding the right gifts, planning gatherings, or even just juggling daily responsibilities—can lead to anxiety. Recognising the sources of stress is the first step toward managing it effectively. Whether it’s financial concerns, time constraints, or family dynamics, being aware of what triggers your stress can help you develop coping strategies.

Mindful Strategies for Managing Stress

1. Prioritise Self-Care

Amid the hustle and bustle, don’t forget to prioritise self-care. Schedule time for yourself to recharge and relax. This could be as simple as taking a walk, enjoying a warm bath, or indulging in a good book. Remember, self-care isn’t selfish; it’s essential for your mental and emotional well-being.

2. Practice Mindfulness

Mindfulness techniques, such as meditation and deep breathing, can help ground you during chaotic moments. Even just a few minutes of focused breathing can reduce stress and bring clarity to your day. Consider starting your morning with a short meditation session to set a positive tone for the day.

3. Set Realistic Expectations

It’s easy to fall into the trap of perfectionism during the holidays. Instead of aiming for flawless gatherings or perfectly wrapped gifts, set realistic expectations. Remember that the essence of the season lies in connection and joy, not in perfection.

Staying Fit During the Festive Season

With holiday parties and festive feasts on the calendar, it can be challenging to maintain your fitness routine. However, it’s entirely possible to stay active while still enjoying the season’s festivities.

1. Incorporate Movement into Your Day

Find ways to weave physical activity into your daily routine. Whether it’s taking the stairs instead of the elevator, going for a brisk walk after meals, or organising a family game night filled with fun physical activities, every bit counts. Consider scheduling short workouts that fit your day, such as a quick HIIT session or a yoga flow.

2. Plan Active Family Outings

Make movement a part of your holiday traditions. Plan outdoor activities like ice skating, hiking, or even a stroll through a local holiday market. Engaging in physical activities with family not only keeps you active but also creates cherished memories.

3. Stay Hydrated and Eat Mindfully

With all the holiday treats around, it’s essential to stay mindful of your eating habits. Keep yourself hydrated by drinking plenty of water and opt for healthier snacks when possible. When indulging in festive meals, savor each bite and listen to your body’s hunger cues. Allow yourself to enjoy treats without guilt, but be mindful of portion sizes.

Finding Balance

Balancing holiday joy with stress management and fitness doesn’t have to be an overwhelming task. Start by integrating small changes into your routine, and remember that it’s okay to say no to events or commitments that don’t serve your well-being.

1. Create a Holiday Schedule

Take a moment to map out your schedule for the festive season. Block off time for self-care, workouts, and family activities. By being intentional with your time, you can reduce the chaos and feel more in control.

2. Stay Connected

Don’t forget the importance of social connections during this season. Reach out to friends and family for support, whether it’s through a quick chat, virtual meet-ups, or festive gatherings. Sharing your experiences and feelings with others can lighten your emotional load.

Conclusion

This festive season, embrace the joy of connection while managing stress and maintaining your fitness. By prioritising self-care, incorporating movement, and practising mindfulness, you can create a balanced approach that allows you to enjoy the holidays to their fullest. Remember, it’s all about finding joy in the little moments and taking care of yourself along the way. Here’s to a happy, healthy, and balanced festive season!

Mindful Eating: How to Stay on Track During the Change of Seasons

Alex CoombesLeave a comment

As the seasons shift and autumn unfolds its vibrant tapestry, we often find ourselves in a delicious dance with new cravings and routines. The air turns crisp, and suddenly, the thought of hearty meals and warm flavors is irresistible. While this seasonal bounty is exhilarating, it can also present challenges for our commitment to healthy eating, especially when life gets busy. This is where mindful eating steps in—an empowering practice that helps us stay grounded in our food choices, nourishing both body and spirit. Let’s dive into the beauty of mindful eating, explore its benefits, and discover how it can guide us through this seasonal transition while highlighting the importance of nutrition, especially for those leading active lives.

The Essence of Mindful Eating

Imagine sitting down to a meal, the aroma wafting through the air, colors popping on your plate. Mindful eating invites you to savor these moments fully. It’s about being present, tuning into your senses, and becoming aware of your body’s hunger and fullness signals. This practice encourages you to slow down, appreciate the food before you, and make conscious choices rather than succumbing to mindless habits or stress-induced snacking. Embracing this approach can lead to profound improvements in your physical and emotional health, especially as the seasons change.

Benefits of Mindful Eating

  1. Enhanced Enjoyment: Each bite becomes a celebration! When you eat mindfully, you engage fully with flavors and textures, transforming meals into pleasurable experiences rather than mere fuel.
  2. Better Digestion: Slowing down allows your body to digest food more efficiently, helping to reduce bloating and discomfort. Your digestive system will thank you!
  3. Weight Management: By tuning into your body’s natural cues, you become more attuned to when you’re truly hungry or full, making it easier to avoid overeating.
  4. Healthier Choices: Mindful eating nurtures awareness, guiding you toward nutrient-dense foods that nourish and energize your body.

Staying on Track with Seasonal Changes

As the days grow shorter and the temperatures dip, you might find comfort in heavier, richer foods. Embracing this shift is perfectly natural, but it’s equally important to incorporate wholesome, seasonal options that energize and nourish you.

Seasonal Superfoods to Incorporate

  • Squash and Pumpkins: These vibrant veggies are packed with vitamins A and C and rich in fiber. Roast them, blend them into creamy soups, or toss them in salads to enjoy their natural sweetness.
  • Root Vegetables: Carrots, sweet potatoes, and beets not only provide hearty nourishment but also deliver a satisfying dose of carbohydrates and essential nutrients. They keep you feeling full and energized!
  • Leafy Greens: Don’t let the chill deter you from enjoying nutrient-packed greens like kale and chard. They help stabilize your energy levels and provide a wealth of vitamins.
  • Apples and Pears: Crisp, juicy, and in season—these fruits are perfect for snacking. They’re high in fiber and vitamin C, offering a natural sweetness that satisfies your cravings while packing a nutritional punch.

The Importance of Nutrition in Everyday Life

In our fast-paced world, it’s all too easy to overlook the importance of nutrition. The foods we choose to fuel our bodies directly impact our energy levels, mood, and overall health.

Supporting an Active Lifestyle

For those who embrace an active lifestyle, the right nutrition is non-negotiable. It’s not just about hitting the gym; it’s about nourishing your body with the right ingredients to perform and recover effectively. Here’s why mindful eating is a game-changer for active individuals:

  • Energy Levels: The right balance of carbohydrates, proteins, and fats fuels your workouts and daily activities. Seasonal foods can help you achieve this balance naturally.
  • Muscle Recovery: Adequate protein intake is crucial for repairing muscles after exercise. Incorporating protein-rich foods like legumes, nuts, and lean meats into your meals is essential.
  • Overall Wellness: Nutrient-dense foods bolster your immune system, helping you stay healthy as the seasons change and colds make their rounds.

Tips for Practicing Mindful Eating

  1. Slow Down: Carve out time for meals without distractions. Put away your phone and turn off the TV—allow yourself to truly engage with your food.
  2. Listen to Your Body: Before and during meals, check in with yourself. Are you truly hungry? How does the food make you feel? Honor your body’s signals.
  3. Savor Each Bite: Focus on the flavors, textures, and aromas. Let each mouthful be a moment of joy—enjoy the experience of eating!
  4. Plan Your Meals: Prepare seasonal dishes in advance to have healthy options ready for those busy days. A little planning can go a long way.
  5. Choose Whole Foods: Whenever possible, opt for fresh, whole ingredients. They not only taste better but also boost your nutrient intake.

Conclusion

As we welcome the change of seasons, mindful eating becomes a powerful ally, helping us stay connected to our food choices and nurture our bodies. By incorporating seasonal superfoods and practicing awareness during meals, you can elevate your energy levels, enhance digestion, and support your overall well-being. Nutrition is not just a routine; it’s a vital part of your active lifestyle. So as the leaves change and the air cools, take a moment to appreciate the beauty of seasonal eating. Your body—and your taste buds—will be grateful! Embrace this journey with joy and intention, and watch how it transforms your relationship with food.

Healthy Holiday Treats: Guilt-Free Festive Recipes

Alex CoombesLeave a comment

The holiday season is a time for celebration, joy, and, of course, delicious treats. However, with all the festive indulgence, it’s easy to feel a bit guilty about straying from our health and fitness goals. But fear not! You can enjoy the festive flavours without compromising your well-being. Let’s explore some guilt-free holiday treats that not only satisfy your sweet tooth but also help you stay on track with your fitness aspirations.

Embrace Healthy Substitutes

The key to creating guilt-free holiday treats lies in making smart ingredient swaps. By choosing healthier options, you can reduce added sugars, unhealthy fats, and empty calories while still enjoying the flavours you love. Here are a few substitutions to consider:

  • Natural Sweeteners: Replace refined sugars with natural alternatives like honey, maple syrup, or mashed bananas. These options add sweetness while also providing vitamins and minerals.
  • Whole Grains: Use whole grain flours instead of white flour for added fibre and nutrients. Almond flour or oat flour can work wonders in baked goods.
  • Healthy Fats: Swap butter for healthier fats like coconut oil or nut butters. These alternatives can enhance flavour while being kinder to your heart.

Guilt-Free Holiday Treat Recipes

1. Chocolate-Dipped Fruit

Indulge your sweet tooth with this simple yet satisfying treat. Melt dark chocolate (at least 70% cocoa) and dip fresh strawberries, orange slices, or banana chunks. Dark chocolate is rich in antioxidants and pairs perfectly with the natural sweetness of fruit. Lay them on parchment paper to cool, and you’ll have a festive treat that feels indulgent but is packed with nutrients.

2. Pumpkin Spice Energy Bites

These no-bake energy bites are perfect for a quick snack or dessert. Simply mix rolled oats, pumpkin puree, nut butter, honey, and a sprinkle of pumpkin spice. Roll the mixture into small balls and chill in the fridge. These bites are rich in fibre and healthy fats, making them a nutritious way to satisfy your cravings.

3. Coconut Macaroons

These chewy delights are a holiday favourite. Combine shredded coconut, almond flour, egg whites, and a drizzle of honey. Form the mixture into small mounds and bake until golden. Not only are these macaroons gluten-free, but they also provide healthy fats and protein, making them a wholesome treat.

4. Spiced Apple Chips

For a crunchy snack, try making your own spiced apple chips. Thinly slice apples, sprinkle with cinnamon, and bake until crisp. These chips are low in calories and full of fiber, perfect for munching while mingling with family and friends.

5. Dark Chocolate Avocado Mousse

Rich, creamy, and utterly delicious, this mousse is a showstopper. Blend ripe avocados with cocoa powder, maple syrup, and a splash of vanilla extract until smooth. Chill before serving. This treat is high in healthy fats and nutrients, keeping your energy levels steady throughout the festivities.

Staying Committed to Your Fitness Goals

As you indulge in these guilt-free treats, remember the importance of maintaining your fitness goals during the holiday season. Here are a few tips to help you stay on track:

  • Portion Control: Enjoy your treats, but be mindful of portion sizes. Savour each bite, and listen to your body’s hunger cues.
  • Stay Active: Incorporate movement into your holiday celebrations. Whether it’s a family walk, a dance party, or a quick workout, staying active will help balance your indulgences.
  • Plan Ahead: If you know you’ll be attending holiday parties, prepare by having a healthy snack beforehand. This can help curb cravings and prevent overindulgence.
  • Stay Hydrated: Drink plenty of water throughout the day. Staying hydrated can help control hunger and boost your energy levels.

Conclusion

This holiday season, treat yourself to delicious and guilt-free festive recipes that nourish your body and delight your taste buds. By making thoughtful ingredient choices and maintaining your fitness goals, you can enjoy the festivities without the guilt. So, roll up your sleeves and get ready to create some healthy holiday treats that will keep you feeling vibrant and energised all season long. Cheers to a happy and healthy holiday!

Multisports and different body types

Alex CoombesLeave a comment

We are fortunate to watch incredible and inspiring multi sports events such as the Olympic Games and Commonwealth Games and the forthcoming European Championships. It is fascinating that so many disciplines are mastered by so many different body types, heights, weight and skill sets. 


Power, flexibility, speed and co-ordination combined with high intensity training, natural ability andsports specific DNA can be seen throughout the sporting world. At the elite level where professionals compete for millions of pounds and gold medals and fame and glory, to serious amateurs who aspire to be individual stars or valued team players or just an enthusiastic weekend warrior looking to keep fit, have fun and share some great memories with friends and family.


Choosing the right sport or activity for yourself is down to many factors. Not everyone can simply pick up a golf club and drive the ball 350 yards down the fairway or crash fearlessly into bone crunching tackles on the rugby pitch without acknowledging whether they have the right stuff to make it happen. There are plenty of games that you can try first. Sometimes it is a little daunting to start a brand new skillset, but although this can be tricky there are several tips that you can leverage. 


Consider trying out a variety of activities before you settle on your prime sport. Choose the sports that tick your boxes. This way you can compare the various sports using reasonable parameters. We know that certain sports demand certain physical attributes. For example, rugby players are generally more muscular than footballers or basketball players. However, there are certain sports like tennis and golf where physical characteristics do not necessarily determine whether you have significant potential. Just check out the WTA Tennis Ladies tour to see players of varying shapes and sizes dominating the game with varying game styles.


However, for some sports If you want to be a world champion there are determined body shapes that work best for each activity. The science identifies three main components which define how your body is built: body type, body size (height and weight) and body composition (body fat percentage). It is an accurate guide to identify what your body type is and only after that, can you learn about the exercises and sports that would fit perfectly into your specific choices. 


Sports body types are classified into the following three main categories, namely ectomorph,
mesomorph and endomorph:

  • Ectomorphs are disticntively tall and slender with little fat or muscle. They can eat lots of food and stay looking the same although this means they have trouble gaining muscular weight due to a fast metabolism. It takes longer and harder for ectomorphs to build muscles. Their body shape is like a rectangle because their face, shoulders, chest and hips are narrow. They usually have thinner arms and legs. Because of their slighter build they are also susceptible to injury. The great advantage of ectomorphs is thermoregulation. Therefore, swimming, football, long distance running, triathlons and cycling are the best options for people with the ectomorph body shape.  
  • Mesomorphs are known as the genetically gifted with the natural build and aptitude for sports. Men with the mesomorph body shape have the classic V-shape body. They have wide shoulders, narrow waists, relatively thin joints and rounder muscle bellies. Women with the
    mesomorph body type have an hourglass figure and are usually slim. They have the benefit of gaining or losing weight effortlessly and can build muscle very quickly. They can easily do well at many sports activities from figure skating, gymnastics, football and rugby to hockey, swimming and rowing. 
  • Endomorph body type tends to gain weight and keep it on, determined by a build that is a little wider than ectomorphs and mesomorphs. People with this body type have a pear-shaped body with some fat in areas, including arms and thighs. In general, they need to eat more carefully and work a little harder to maintain their optimum body weight. They are, however, naturally strong boned and build muscles quickly. Weightlifting, rugby, rowing, boxing, wrestling and field sport events such as discus and javelin suit them well. This body shape is generally not suited for speed and agility. 

Detailing your body shape can offer a clearer link to the sports that are ideally suited to your build and may even point out some sports you never thought of trying. Choosing the sports activity that fits your body shape can help to develop you physically, however be mindful that sheer enjoyment of a sport or discipline, passion and determination will outweigh classically seen ideal body type every time!


The 2nd European Championships in Munich taking place this August is an exciting innovation bringing together sports such as beach volleyball, table tennis, cycling, rowing and gymnastics. A great vision to provide additional competitive opportunities for European athletes every four years. We will be watching! Lots of information on their website: www.europeanchampionships.com

Yoga and the mind

Alex CoombesLeave a comment
“Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life”

How many times have you looked at a yoga class and wondered about the flexibility and ease with which those taking part move gracefully from posture to posture, rhythmically shape shifting into seemingly impossible stances and gracefully withdrawing from the stresses and strains of the outside world? For many this can be an off-putting aspect to yoga practice. When you’re unable to touch your own toes how can a basic downward dog be within reach?  But yoga isn’t about the person practising next to you.  It’s not about standing on your head but it is all about learning how to stand on your own two feet and understand we are all at different stages on our journey. Whilst the asanas are a large part of yoga practice, this is only one element. Yoga and the mind, truly intertwine – one without the other is not a true yoga practice.


The mind/body connection in yoga is perhaps the most important aspect.  Dealing with stress is a natural part of life.  Yoga gives an opportunity to switch off from stress and return to your inner being.  Yoga is time set aside spent focusing on relaxation, inner peace and a calmer mindset.  Yoga is about meditation.  It’s about sitting still and being grounded.  The mind and body work in harmony concentrating on deep breathing whilst practicing a variety of poses.  It may take a while.  It may take years to achieve a degree of mindfulness but that is all a part of the journey. Challenging yet beautiful.  The benefits will accumulate naturally.  Better breathing, stress-free sleep, reduced blood pressure, the ability to handle stressful situations, stronger immune system, and……..increased flexibility over time.  We are all born as flexible creatures and the body and mind simply need to relearn over time. When you allow your mind and body to work together the ability to open up to deeper feelings becomes apparent. Quite often the body knows more than the mind so when we
say listen to your body we really need to read its message and zone in on the insights and often gentle warnings.  Yoga facilitates this in many ways.  Tap into the energy of mind and body working together.  Visualisation is key.  Living in the present tense and trying to just acknowledge your place in space and time becomes a key part of your yoga practice.

BKS Iyengar is one of the foremost yogis and considered one of the most important teachers of yoga in the world, included an hour of pranayama (breathing) into his yoga practice each day.

“Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life” – BKS Iyengar


With all that is going on in the world, we need a place or activity where refuge and trust can
flourish.   The very fact that you’re giving yoga time and attention proves that you’re ready for enhanced spirituality as well as physical benefits.  With yoga, however you practice, whichever discipline you select or whichever discipline selects you it’s likely that the learning process and journey for mind and body will bring out the best in you.