Five stretches to help improve posture
Cat Cow Movements - These gentle spinal movements are an excellent way to warm the body up for more difficult postures, while releasing stiffness in the mid back.
Passive Backbend - After a long day at work, a passive backbend can help relieve tension. Hold this pose for as long as you like, preferably for at least three minutes. Incorporating this stretch into your daily routine will dramatically increase back flexibility, reduce tension, and improve your posture.
Seated Twist - During the twist, keep the spine long by sitting up straight. Twists are designed to elongate the spine, but the turning action can compress the vertebrae if the back is rounded. Many try to access a deeper twist by hunching over, but to access the true benefits of the posture, keep the spine long.
Cobra Pose - It can be tempting to use the arm muscles to access a deeper backbend, but focusing on engaging the back muscles is a more effective way to release back tension and build muscle to improve posture. Improved posture will help tension from accumulating in the back.
Bridge Pose - Another gentle back opener and strengthener, Bridge Pose also gently opens the front body. This pose places slight pressure on the neck. Be sure to keep your gaze up to a single point on the ceiling, refraining from turning your head.
Health Benefits Of Taking A Cold Shower
We are all no strangers to jumping into a warm shower, as we find it relaxing. We feel hot water cleans our skin better and let's face it as soon as we take our layers of clothing off we feel a chill in the air. But is that natural? or is that something we condition ourselves to do.
The reason we should ask ourselves this question, is because there is a lot of research out there that suggests a cold shower is the key to many health benefits. We recommend having 30 seconds of cold water exposure at the end of a normal shower is a good starting point which you can build up from if you want to. So, what are the benefits?
Reduced Stress Levels - Regularly taking cold showers imposes a small amount of stress on your body, which leads to a process called hardening. This means that your nervous system gradually gets used to handling moderate levels of stress. The hardening process helps you to keep a cool head, the next time you find yourself in a stressful situation.
Higher Level Of Alertness - Cold showers wake your body up, inducing a higher state of alertness. The cold also stimulates you to take deeper breaths, decreasing the level of CO2 throughout the body, helping you concentrate. Cold showers thus keep you ready and focused throughout the day.
More Robust Immune Response - Scientific studies have found that taking a cold shower increases the amount of white blood cells in your body. These blood cells protect your body against diseases. Researchers believe that this process is related to an increased metabolic rate which stimulates the immune response.
Increased Willpower - It takes a strong mind to endure the cold for extended periods of time. By incorporating cold showers into your daily routine, you are strengthening your willpower.
Promotes Weight-loss - Research has shown that cold showers (and exposure to cold in general), in addition to increasing metabolic rate directly, stimulate the generation of brown fat. Brown fat is a specific type of fat tissue that in turn generates energy by burning calories. Cold showers, then, are an effective tool for people who are looking to lose a few pounds.
Wim Hof The Iceman
Wim Hof is a dutch extreme athlete, who got his nickname 'The Iceman' by breaking a number of records related to cold exposure including climbing Mount Kilimanjaro in shorts, running a half marathon above the Arctic Circle barefoot, and standing in a container while covered with ice cubes for more than 112 minutes.
Using 'cold, hard nature' as his teacher, his extensive training has enabled him to learn to control his breathing, heart rate, and blood circulation and to withstand extreme temperatures.
The Wim Hof Method is built on three powerful pillars: Breathing technique, Controlled exposure to cold and Commitment. Together, they form a life-changing method that provides you with the means to cope with numerous stresses and challenges. Many people from all over the world, including celebrities and professional sports athletes, are already benefiting from the Wim Hof Method.
Breathing Technique - The first pillar of the Wim Hof method. We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialised breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.
Cold Therapy - Proper exposure to the cold starts a cascade of health benefits, including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation that facilitates a fortified immune system, balanced hormone levels, improved sleep quality, and the production of endorphins, which are the feel good chemicals in the brain that naturally elevate your mood.
Commitment - The third pillar of the Wim Hof method is the foundation of the other two: both cold exposure and conscious breathing require patience and dedication to be fully mastered. Armed with focus and determination you are ready to explore and eventually master your own body and mind.
Please make sure to research before trying anything as we have to understand that all of our bodies react significantly different from one another. Ensure you are aware of the possible side effects before trying anything.
How much caffeine is too much?
If a caffeine kick is part of your morning ritual, you’re not alone around 80% of us take some form of caffeine each day. In the fast-paced modern world, our reliance on caffeine has only increased. But how exactly does this potent pick-me-up impact on our health and how much caffeine is too much?
Caffeine is absorbed rapidly in the human body, taking about 45 minutes to an hour to be completely absorbed. The effects of caffeine on human health have been very well studied, and though most of us consume caffeine to enhance concentration and wakefulness, it can have both positive and negative effects on many other aspects of our mental and physical health. Here are a few ways caffeine could have an impact on you:
1. Caffeine boosts athletic performance
Because caffeine works on the nervous system, it affects the way your body perceives things like maximum muscle power and physical exhaustion.
Just 100mg of caffeine (or a cup of coffee) before physical activity helps to increase endurance so that you can last longer while cycling or running before feeling fatigue. Taking caffeine can also change your pain thresholds so that you can push your muscles harder without experiencing distress.
2. Improves microbiome diversity
Your gut microbiome contains trillions of microorganisms. And having a diverse gut microbiome is associated with good health. Studies have found that drinking coffee is associated with increased abundance of certain beneficial bacteria, such as Lawsonibacter asaccharolyticus, and changes in the composition of intestinal microbiota.
ZOE’s PREDICT studies found that coffee drinkers tended to have more diversity in their microbiomes. One possible explanation has to do with the soluble fiber and prebiotic properties in coffee that feed beneficial gut bugs.
3. Caffeine may heal damaged cells
Coffee is a good source of antioxidants, which are compounds that help prevent and repair damage to cells and genetic material around your body.
Research has shown that coffee is a significant source of polyphenols, a type of antioxidant, in many people's diets. Polyphenols also help fuel your “good” gut bacteria.
However, individual responses to coffee consumption may vary, and moderation is key when incorporating coffee into a healthy diet. It is important to take note of some of the ways caffeine can negatively impact you if not careful.
1. Caffeine may disturb sleep
People who consume caffeine close to bedtime may find it harder to nod off due to its wakefulness effect. The good news is that it’s easy to prevent caffeine from disturbing your sleep by regulating when you choose to take in caffeine.
It takes about 2.5 to 4.5 hours for the average person to process half the amount of caffeine they ingest, and this half-life of caffeine changes with our lifestyles, smoking speeds up caffeine metabolism, while taking oral contraceptives can slow it down.
A good rule of thumb is to stop taking caffeine-containing food and drinks at least 6 hours before you usually go to sleep.
2. Caffeine can have a negative impact on mental health
Caffeine can impact mental health and anxiety in different ways depending on how much is consumed. In low doses, it may actually help to improve mood and reduce anxiety or depression, but taking too much caffeine can make people feel jittery or tense, so it’s best to check how you’re feeling before deciding on whether another coffee is the right call.
3. Caffeine addiction and withdrawal
Given the positive effects that caffeine can have as a stimulant, caffeine activates many of the same behavioural and neuropharmacological mechanisms that are activated by other reinforcers, including other drugs of abuse. A small percentage of the population develops a caffeine use disorder. The absence or reduction of coffee consumption in these individuals results in a caffeine withdrawal. You may want to cut back if you're drinking more than 4 cups of caffeinated coffee a day (or the equivalent) and you have side effects such as: Headache, insomnia, nervousness and irritability, fast heartbeat, muscle tremors, frequent urination or inability to control urination.
Some people are more sensitive to caffeine than are others. If you're susceptible to the effects of caffeine, even small amounts may prompt unwanted effects, such as restlessness and sleep problems. How you react to caffeine may be determined in part by how much caffeine you're used to drinking. People who don't regularly drink caffeine tend to be more sensitive to its effects.
In summary:
Caffeine affects us all differently, and we all have our own tolerance to its effects depending on our genes and our lifestyles. It’s difficult to gauge how much caffeine is too much, but as long as you know your limits, and avoid taking too many caffeine supplements, there’s no reason to fear that your caffeine fix is getting in the way of your health. In fact, there are many antioxidants and other compounds in coffee, so drinking a cup or two a day might well actually be good for you.
Salads aren’t just for summer
Winter edition!
During the winter months there are still plenty of delicious and nutritious salad recipes available using seasonal produce. Incorporating seasonal foods into your diet can help support your health and wellness while enjoying the best flavours of the season.
Citrus fruits: Grapefruits, lemons, limes, blood oranges, and kumquats are at their peak during February. They are packed with vitamin C and antioxidants, making them perfect for boosting your immune system during the winter months.
Winter greens: Leafy greens like Swiss chard, kale, and collards are in season and provide a great source of vitamins and minerals.
Cruciferous vegetables: Cauliflower, broccoli, and Brussels sprouts are also at their best in February. These vegetables are high in fiber and contain compounds that may help reduce inflammation and protect against certain types of cancer.
Root vegetables: Beets, parsnips and sweet potatoes are all in season and provide a rich source of complex carbohydrates, fiber, and nutrients.
Winter Greens, Beet and Orange Salad with Lemon Vinaigrette (serves 2-3 as a side)
Prepare the vinaigrette by combing the ingredients in a jar. Close the lid and shake well.
2x tbsp olive oil
Big squeeze of fresh lemon
1/2 tsp organic honey
1/2 tsp Dijon mustard
Salt and pepper, to taste
On a large plate add the sliced beets, orange and greens. Top with walnuts and goats cheese.
Drizzle the vinaigrette on top and serve with your choice of protein (pairs well with salmon or crab)
Creating healthy habits
Creating a healthy habit that lasts is not easy but consistently incorporating the behaviour into your lifestyle and daily routine is key. It takes time, practice and patience. In this article we set out helpful tips in creating healthier habits.
Here are six tools to turn into habits to help you look and feel at your best:
Drink a minimum of 3 litres of water per day (for extra hydration after exercise add electrolytes to your water)
Eat protein with every meal - a variety of plant and animal will mean that you get in the extra nutrients
If you’re not on a low calorie diet get small amounts of healthy fats into each meal e.g. avocado, nuts, olives, seeds, cacao, coconut products
Stick with lower GI carbs, ideally after training and before bed this keeps blood sugar balanced and improves brain function
Increase fruit and vegetable intake with each meal and snack replacement, they are generally lower calorie and make your plate look more substantial
Include more NEAT (non-exercise activity thermogenesis) activities into your day, such as, taking the stairs instead of the escalator or getting off the bus one stop earlier.
Tash, our co-founder and personal trainer on a run, a habit she has formed and enjoys
Knowing where to begin can be the hard part. We recommend using the SMART technique to set a specific goal (Specific, Measurable, Achievable, Relevant, and Time-Bound). By defining these parameters at the start of your journey it helps ensure that your objective is attainable within a certain time frame.
Consistency is key when it comes to achieving healthy habits. This comes down to building good habits into your lifestyle and daily routine.
Remember, forcing yourself to run if you hate running or eat food you simply don’t enjoy will have a negative impact on your mood and ability to sustain that habit. That is not to say you shouldn’t try new things as they could be beneficial to you but make sure your plan is realistic. Correct education regarding nutrition and what it takes to keep the body healthy will help you make the right choices.
Using an app, notebook, or watch may help you monitor your fitness progress and stay on track with your goals as you will be able to track habits such as steps, sleep, diet. Holding yourself accountable is another method of staying on track (tell friends and family, have a training partner, hire a personal trainer) so when you feel like you can’t you have someone who can put things into perspective and give any needed motivation.
And, if you fall off track for a day, don’t be too hard on yourself, it happens to everybody. Just don’t let it turn into a week of being off track and get back to being consistent with your healthy habits the next day. Take things day by day and keep focusing on what you can do to keep your future self happy and healthy.
staying active through the holidays
Over the holiday period many of us fall out of our regular exercise routine, inevitably we eat more and move less. We recommend finding a balance! Here are seven body weight exercises that you can do wherever you are and in a short amount of time. There is no need to do all seven in one go but pick at least three which target different muscle groups that way you will be working the whole body. Try the different variations of each exercise depending on your current strength and training goals.
Squats
Squats strengthen muscles, tendons, bones, ligaments around the legs. Try mixing it up with clock squats, changing the width of your legs or incorporating a pulse/ pause. This will help maintain lower body strength over the holidays without needing weights or a gym.
Press Ups
The press up is a staple exercise for body weight training, helping build muscle and strength throughout the upper body and the core. By elevating your feet you’ll apply the necessary bodyweight to increase the resistance for your arms to have to push back up.
Burpees
A burpee is a great way of getting your heart rate up and creating calorie expenditure. By adding a jump at the highest point and a press up at the lowest we are creating a greater range in movement and will be exhausting the whole body.
Glute Bridges
The bridge is great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from. You should feel the burn in your glutes and your hamstrings if you’re doing it correctly.
Start with both feet planted on the floor and progress to the single-leg glute bridge, which halves the number of grounded legs to double the difficulty.
Mountain Climbers
Mountain climbers are explosive increasing your heart rate and cardiovascular fitness. You’ll engage multiple muscle groups at one time making the exercise an effective way for strengthening arms, back, shoulders, core and legs.
Lunges
Lunges require mobility through the hips, knees, ankle, feet and toes. Doing lunge progressions with proper form can increase mobility in these areas and work the entire lower body. Lunges work one leg at a time, meaning each leg works harder. This also mimics the way our body works throughout most of our day.
By elevating the trailing leg and leaning the torso on your dominant knee you’ll be attempting a Bulgarian split squat which is a great variation of the lunge.
Plank
From your rectus and transverse (deep) abdominal muscles to your erector spinae, you'll build strength throughout your whole core. And yes, your core includes your lower back muscles, too. With correct form and a perfect neutral spine attempt a longer hold or add more dynamic movements, like a shoulder tap or plank rotation, which allow the rest of the body to work harder.
If you find it impossible to find time for exercise then experiment with creative ways to move your body, for example: clean the house with pace, play active games with kids or friends in the garden, volunteer to walk the dog or walk to the shops, refresh the position of the heavy items of furniture around your home or if away from home go for a walk and explore the surrounding area. Remember every little counts!