STRETCH!

Never underestimate the power of gentle movement and giving yourself a full body stretch!

So why do it....

Stretching improves your performance in physical activities...! So when we workout, we shorten our muscles which is why they get tight and you feel stiff - by stretching we are elongating those muscles back to their normal length. It sounds simple, but by not stretching you are prone to injury because your muscles are not returning back to their original length. I am pretty sure you know what tight muscles feel like, not nice!

This in turn will help to relieve any muscle soreness post exercise, I am not saying you won't get DOMS (delayed onset muscle soreness) You probably still will, but a good stretch will certainly help reduce muscle soreness.

Stretching also improves your posture. Being hunched over is not a good look and I have seen how stretching can help improve posture, especially curvature in the thoracic spine.

Not to mention the mental clarity you can feel after even just a short 5-10 minute stretch. It's thought that stretching may also release endorphins that help to reduce pain and enhance your mood.

Why not step away from your desk on a Monday lunch time and join my 15 minute full body STRETCH online class. It is 100% guarantee you will feel great, motivated and ready to tackle the afternoon's to do list.

The mental health benefits of exercise

HEALTHY BODY = HEALTHY MIND!

The above statement may sound a bit cringe but it is so true! How we treat our bodies has a huge impact not only just on our physical health but our mental health too.

I know, I know, sometimes the thought of exercise can feel like the LAST thing you want to be thinking about but let me ask you... have you EVER regretted a workout?

Exercise stimulates positive endorphins, clears your head and lifts your mood (I didn't make this up, this is fact!)

Getting out of our heads, and into our bodies can assist in lifting any dark mood, we are forced to change our focus, focusing on the activity we are doing rather than the racing, all consuming thoughts that had been previously occupying our minds.

EXERCISE = THERAPY

As someone who has suffered with both depression and anxiety, I can 100% relate to the above statement! Ok, exercise isn't actually therapy as we know it... but what this statement means is that exercise assists in increasing positive mental health and improving our moods. Many people exercise purely to stay in shape. I exercise because I know it lifts my mood, it makes me feel good, it empowers me, I feel like I can take on almost anything after!

Don't think that when I am talking about exercise, I am talking about BEASTING yourself! Just getting out and walking counts as exercise, and this alone can lift your mood, not only because you are moving your body and getting those endorphins going but also connecting with nature can release those happy hormones. DID YOU KNOW!! Being around trees can help reduce the symptoms of depression - I was told this by my doctor many many years ago, in my early 20's.

If HIIT workouts, or running or even going to the gym is not your thing, then why not join a team sport! Team sports are a great way to keep fit as well as making new connections. I also am a huge advocate for exercising with friends, not only for accountability but it's far more fun!

Now more than ever we need to be looking out for our mental health. I have had conversations with people recently who had never suffered with mental health issues, but since the global pandemic have experienced low moods and anxiety.

Make your physical and mental health your priority!

Disclaimer: If you are reading this and struggling with your mental health then I urge you to speak with your GP

Gemma x

Sweet tooth getting the better of you?

It's that time of year where everyone is making conscious changes to be a healthier version of themselves. One thing that seems to come up a lot with my clients is their sweet tooth and how to curb those sugar cravings!

Sugar really is the devil, it's so good but so bad!! It's addictive, it makes us feel great right?! but wait... it makes us feel great short term, until the dreaded sugar crash hits us HARD... naturally to pick us back up, we go for more sugar... it's a viscious circle.

I have put together a list of alternative sweet treats/snacks that are my go to when I fancy something sweet, but want to stay on track with my nutrition;

1. Cut up apple with cinnamon sprinkled on top

2. Frozen slices of banana with peanut butter

3. Greek yoghurt with protein powder/honey

4. A handful of mixed nuts

5. 80% Dark chocolate

6. Rice cakes with peanut butter

7. Hard boiled egg (I know it's not sweet, but it's hugely satiating!)

NB: Life is for living, and I am a massive advocate in BALANCED, sustainable living, it is important to treat yourself every once in a while but the above list are some of my go to, healthier options!