5 Steps to a healthier and happier you.

As a wellness coach, I am often asked to create ‘NEW ME’ programmes. Whilst I love the motivation, buzz and inspiration that new beginnings bring, I also want to create a sense of balance in my offerings. You can be FUN and FIT!

Specialising in Pilates, Functional movement and Yoga, I teach 1-1 and group classes, currently via zoom for the most part and my focus is guiding people towards a flexible, stable and resilient body and mind. A positive mindset with a healthy body!

My 5 top tips towards a healthy and happy you are; MOVE. Our bodies were not designed to sit for extended periods of time! Moving regularly has been proven to have a positive effect on our mood, confidence and body image. Movement can also help us cope with stress, reduce low moods, depressive and anxious thoughts. Our brain health or cognitive function is also positively affected when we get moving. When we exercise, more oxygen flows to the brain, more happy hormones (endorphins) are released, conversely less stress hormones are released and even neuroplasticity is stimulated.

When we move, we stimulate our lymphatic system, which helps regulate the immune system and is responsible for removing waste, toxins and bacteria from the body. The lymphatic system is different to the circulatory or respiratory systems in that it does not have a ‘pump’ but rather relies on movement to circulate lymph around the body. Laughter and deep breathing are also good ways to promote good lymph flow! From our 30’s onwards, our bone mass slowly decreases. Moving can help maintain and rebuild bone mass as the muscles pull and push against the bones. Weight bearing exercise like walking, dancing, weights, pilates and yoga can help. Make sure to get moving! BREATHE. In as little as 6 slow, deep breaths we are able to activate the rest and digest side of the nervous system called the parasympathetic nervous system. There are many breath work methods to try but if you are new to meditation and breath work, I would recommend breathing in for a count of 5 and out for a count of 5 for a few minutes and noting how you feel. Create a breath work practice this month and see how much better you feel!

GRATITUDE. Focussing on something we feel grateful for can improve mood dramatically. Gratitude is a feeling of genuine appreciation for something we have, it can be big or small but is something that lights us up. Taking a few moments each day to think of what we have in our lives that we are appreciative for can create positive feelings, the brain responds to this by releasing happy hormones and the feel good cycle continues. Gratitude is said to help physical and psychological health, sleep, productivity, mental strength and self esteem. Try listing 5 things you are grateful for every night this month.

KINDNESS. Small acts of kindness can change your perspective of the day. Whether you are the giver of receiver of a kind act, it is universally accepted that kindness goes a long way! Being kind raises the neurotransmitters (the body’s chemical messengers) serotonin and dopamine, bringing about feelings of wellbeing and pleasure. Oxytocin, also known as the love hormone is also stimulated when we are kind and this can reduce our blood pressure. Why not wrap up an extra gift for charity!

NOURISHMENT. Nourishing yourself isn’t just about what you put into your mouth, it is everything you consume on a daily basis. Take a moment to think about what you consume and take energy from? Food and drink of course, but what about connecting with family and friends, watching TV, reading books, scrolling through social media, walks outside in nature or working out to name just a few. Make sure you make time for positive things to help nourish your body and mind!