We aim to give you a better understanding of how movement and even small exercises can help you make big changes for creating a better lifestyle. The Christmas period is often the hardest challenge because there are so many temptations, a lack of time and other family and work commitments.
 
We all know exercise is good for you, but really, do you know how good?
People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s a powerful medicine for many common mental health challenges. Exercise can also prevent health problems, build strength, boost your energy, and can help reduce stress. It can also help you maintain a healthy body weight and curb your appetite!
 
How did it all start?
In the beginning of human history ‘Man’ was a ‘hunter/gatherer’, meaning that in order to eat, he had to either hunt for meat or gather for berries.  Both options meant being active.  All the way through history, even as close as post war, humans have had a far more active lifestyle than in the present day.
 
Affects of inactivity
With the onset of internet shopping, remote controls for the TV, the increasing use of cars and the advances in technology have provided many benefits to society, however new technology has also led to a substantial reduction in the amount of incidental physical activity. This, in turn, is leading to an increase in susceptibility to health problems that haven’t been seen in such abundance before, that are directly related to the lack of exercise and the comparatively poor diet that many of us eat.

Hippocrates said, 2000 years ago, “All parts of the body, which have a function, if used in moderation and exercised to which each is accustomed, become thereby healthy and well developed and age slowly.  But if left idle become liable to disease, defective and age quickly”.
 
I haven’t exercised for years, so why should start now?
Because it’s never too late! Dozens of studies and research has been carried out showing that individuals who exercise, irrespective of how old they are, enjoy a much better quality of life.
 
Get some feel good hormone!
On completion of an exercise session the brain releases a hormone called Endorphin, commonly referred to as the “feel good hormone”.  It is this hormone that gives us the post exercise “buzz”.
 
Endorphins are a type of neurotransmitter, or chemical messenger. They help relieve pain and stress. Endorphins are only one of many neurotransmitters released when you exercise. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin. These brain chemicals play an important part in regulating your mood. Feeling good helps us to cope with everyday life situations much better.
 
Exercise with a friend
Exercising in groups is even better because no matter how you feel when you arrive for your class you will feel better when you leave, and not just because of the release of the endorphins. Exercising in groups provides camaraderie, support and lots of fun! 
 
To live life healthily, it is essential to exercise for mental and physical development. Exercise is important for the overall growth of a person. It is essential to maintain a balance between work, rest, and activities. So, make sure you exercise daily.
 
So, what small change can you make today, to make a big difference in your life when it comes to more movement and exercise? No, running to the fridge doesn’t count!

As the colder weather sets in it can be tempting to stay inside where it's cosy and warm and hibernate through the winter! It’s no coincidence that as the colder days set in, we start craving comfort food such as pies and hearty stews and many people gain weight over winter. But staying healthy and exercising in cold weather has many benefits for both your physical and mental health so push those doubts aside and get your trainers on!

Regular aerobic exercise can improve your immune response and help fight off those winter viruses that have started circulating. The key here is consistency - making sure you take part in regular exercise will keep your immune system nice and strong.

Lift your mood
The winter months have a huge effect on our mental health - shorter days and less sunlight can cause depression or SAD (Seasonal Affective Disorder). Even though you may not feel like getting out of bed a brisk walk will raise those mood lifting endorphins and help dispel the winter blues.
 
Increase your vitamin D
Getting outside will ensure you get your daily dose of vitamin D - a vital vitamin many of us lack over the winter months.
 
Improve your endurance
Your heart doesn’t have to work as hard to regulate your body temperature in the cold, as you are able to work out for longer (and at a higher intensity) than when you work out in the heat.

Workout safely

• Dress for the weather - it’s best to wear layers that can be removed as you warm up. Consider the windchill factor before heading out and ensure you wear a hat, gloves and thermal socks and choose bright clothing that will make you visible.
• Avoid exercising in icy conditions and don’t take any risks if the weather is looking bad.
• Always let someone know where you will be exercising and for how long - you can even share your location through your smartphone.

Stay motivated!
If you find it hard to stay motivated to exercise through the winter months, why not workout with a friend? You’ll spur each other on and exercising with a friend is much more fun. You could also try an outdoor based exercise class such as bootcamp.
 
If you want any further information on working out through winter or Amanda’s Bootcamp classes, contact us here.

Summer is here (although someone needs to remind the weather!) and many of us are planning a holiday in the coming weeks. This often means our usual exercise routines are put on hold and it can be tempting to just let it all go and overindulge. If you do decide to ditch the healthy habits for a couple of weeks that is absolutely fine, it might be daunting picking it all up again but with a little determination and effort you’ll soon be back on track. A break is as good as a rest and if you need a break from exercise then you should definitely take one. Taking a holiday from exercise allows your body to fully recover, you can concentrate on getting some much needed sleep and avoid injuries caused by over-exercising.

On the other hand, if you’re an active person and love exercising then suddenly stopping exercise can have a negative effect, leaving your body feeling stiff and your mind racing. Thankfully, just because you can't attend your usual exercise class or gym doesn’t mean there aren't plenty of ways you can keep fit and active while still enjoying your holiday.
Here are a few options to help keep you in tip top condition:

• Local walks/hikes- take advantage of your new surroundings and take a walk around the local area. Make it a bit more of a challenge and up the pace a bit or add an extra mile to your walk. There is still time to sponsor Amanda for the Mighty Hike she is doing in September- find out more here.
• Swimming- if there are local beaches or lakes nearby why not take a dip and enjoy some open water swimming? Join the Open Water Swimming Facebook group for tips and advice on staying safe.
• Cycling- If you are staying relatively local you could take your bike with you and explore the local area by two wheels. If you’re going a bit further afield or can’t take your own bike you could hire a bike for a few days. Put off by steep hills? E-bikes are a great option, allowing you to keep active while also giving you a much needed power boost when tackling the inclines!
• Running- all you need are your running shoes! Clear your mind and get the blood pumping with a cardio boost.

However, if you decide to spend your time when you’re on holiday this summer, be sure to relax and savour the break. The past year has taken its toll on all of us and we all deserve some quality self-care-  What are you are planning to do with the rest of your summer? Maybe just taking it easy and enjoying a rest? Let us know and post a pic on our Facebook page.