Intro

In the world of fitness competitions, Hyrox has emerged as one of the fastest-growing and most exciting events. It blends endurance, strength, and functional fitness in a way that appeals to both elite athletes and everyday gym-goers. Whether you’re a seasoned competitor or a beginner looking for a new challenge, Hyrox offers a unique experience. But what exactly is Hyrox, and why is it becoming so popular? In this blog, we’ll break down everything you need to know about this fitness race and why it’s gaining global attention.

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What Is Hyrox?

Hyrox is an indoor fitness race that combines running with functional workout stations in a standardised format. Unlike obstacle course races like Spartan or Tough Mudder, Hyrox takes place indoors, making it more controlled and accessible regardless of weather conditions. The competition consists of eight rounds of 1 km runs, each followed by a functional workout station.

Founded in Germany in 2017, Hyrox quickly expanded worldwide, attracting competitors from all fitness backgrounds. The event bridges the gap between endurance sports, such as running and triathlons, and strength-based competitions like CrossFit. It’s designed to be a mass participation event, meaning anyone—regardless of fitness level—can take part.

Hyrox Race Format

The Hyrox race follows the same structure in every event, which makes it easy to train for and compare results across different competitions. The format is:

1. 1 km run
2. Functional workout station
3. Repeat 8 times

Here’s a breakdown of the 8 workout stations you’ll encounter in a Hyrox race:

1. 1,000m SkiErg – This simulates cross-country skiing and tests endurance and upper-body strength.
2. 50m Sled Push – Pushing a weighted sled across the floor challenges leg strength and power.
3. 50m Sled Pull – Pulling a weighted sled backward engages grip strength and posterior chain muscles.
4. 80m Burpee Broad Jumps – A tough movement that combines explosive jumping with endurance.
5. 1,000m Rowing – A test of endurance that engages the entire body.
6. 200m Farmers Carry (2 x 24kg/16kg Kettlebells) – Grip strength and core stability are key here.
7. 100m Sandbag Lunges (20kg/10kg) – A combination of strength, stability, and endurance.
8. 75/100 Wall Balls (6kg/4kg ball) – A full-body exercise that finishes the race with an intense challenge.

The total distance covered in a Hyrox event is 8 km of running plus all the functional workouts. Competitors are timed from start to finish, and rankings are based on overall performance.

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Who Can Compete in Hyrox?

One of the best aspects of Hyrox is its accessibility. It is designed for a wide range of fitness levels, from elite athletes to beginners. The event offers different race categories:

• Open – For general participants looking to complete the race at their own pace.
• Pro – For elite athletes who take on heavier weights and increased difficulty.
• Doubles – A team-based version where two competitors share the workload.
• Relay – A four-person team event where each person completes two stations.

This structure allows everyone—from seasoned marathon runners to casual gym-goers—to take part.

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Why Is Hyrox So Popular?

Hyrox has grown rapidly in popularity due to its unique mix of endurance and functional fitness. Here are some key reasons why it’s becoming a global fitness phenomenon:

1. Standardized Race Format

Unlike other fitness competitions, Hyrox races are identical across the world. This means you can compare your performance with athletes globally and track your progress over time.

2. Inclusivity

Anyone can participate, and you don’t need to be a professional athlete. The various race categories allow individuals and teams to compete at a level that suits them.

3. Hybrid Fitness Challenge

Hyrox is not just about strength or endurance—it requires both. This makes it appealing to runners, CrossFit enthusiasts, triathletes, and even traditional gym-goers.

4. Indoor Environment

Since it’s held in controlled indoor arenas, Hyrox avoids the unpredictable elements of outdoor races like mud, extreme temperatures, or obstacles.

5. Competitive Yet Fun

Whether you’re racing against friends or aiming for a personal best, Hyrox is both competitive and enjoyable. The community atmosphere and structured format make it engaging for all participants.

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Hyrox vs. Other Fitness Races

How does Hyrox compare to other popular fitness races?

Feature	Hyrox	Spartan Race	CrossFit	Marathon
Format	Indoor, standardized	Outdoor, obstacle course	Functional fitness	Road/track running
Main Challenge	Running + Functional Workouts	Obstacles & endurance	Strength, power, endurance	Endurance running
Accessibility	Open to all	Can be intense	More advanced	Requires running experience
Weather Factor	None (indoor)	Yes (outdoor)	None (indoor)	Yes (outdoor)
Competition Style	Timed event	Time-based, sometimes heats	Workouts with points/scoring	Race against the clock

Hyrox stands out due to its indoor environment, structured format, and hybrid fitness demands.

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Final Thoughts: Should You Try Hyrox?

If you enjoy fitness challenges and want to test both endurance and strength, Hyrox is a great event to try. Whether you’re an experienced athlete or a beginner looking for motivation, Hyrox provides a structured, competitive, and rewarding experience.

Who Should Try Hyrox?

• Runners wanting to add strength training
• CrossFitters looking to improve endurance
• Gym-goers seeking a new challenge
• Teams or groups wanting a fun fitness event

With its global expansion and increasing popularity, Hyrox is set to become a staple in the fitness world. If you’re ready to push your limits, sign up for a race and start training with Mona today!

Fill in a form here!

Introduction

As we celebrate International Women’s Day, it’s essential to recognise the importance of women’s health and fitness in today’s fast-paced world. Women juggle multiple responsibilities—careers, families, and personal lives—all while navigating unique health challenges.

As a certified personal trainer specialising in female health and fitness, I see firsthand how fitness transforms not just bodies but mindsets, confidence, and overall well-being. In this modern era, prioritising fitness isn’t just about aesthetics—it’s about longevity, strength, and resilience.

Here are 10 compelling reasons why women should make fitness a top priority today more than ever.

• Boosts Mental Health & Reduces Stress

With increasing work and life demands, stress and anxiety are at an all-time high. Exercise releases endorphins (the “feel-good” hormones), reducing stress, anxiety, and depression. Women who work out regularly often experience better mental clarity, emotional balance, and improved mood.

• Improves Hormonal Balance

Women experience hormonal fluctuations throughout life—from menstruation to pregnancy, postpartum, and menopause. Exercise helps regulate hormones, reducing symptoms like mood swings, fatigue, and bloating. Strength training, in particular, is great for balancing estrogen and progesterone levels. Exercise can help to improve the symptoms of some conditions like PCOS, Endometriosis, Uterine Fibroids, Oligomenorrhoea, FHA, and Amenorrhoea.

• Enhances Bone Health & Prevents Osteoporosis

Women are more prone to osteoporosis due to lower bone density. Strength training and weight-bearing exercises increase bone density and reduce the risk of fractures, making fitness crucial for long-term bone health

• Increases Energy Levels & Reduces Fatigue

Feeling exhausted all the time? Regular exercise improves cardiovascular health and increases oxygen flow, leaving women feeling energised rather than drained. A 30-minute workout can do wonders for daily productivity.

• Supports Heart Health

Heart disease is one of the leading causes of death in women, yet regular exercise can significantly reduce the risk. Cardio workouts like running, cycling, and dancing improve heart function, lower blood pressure, and reduce cholesterol levels.

• Builds Strength & Independence

Strong women are unstoppable! Strength training builds muscle, improves posture, and enhances physical endurance. It also boosts confidence, helping women feel capable and independent in their daily lives.

• Promotes Healthy Aging

Aging is inevitable, but how we age is in our control. Exercise helps maintain muscle mass, joint flexibility, and skin elasticity, reducing the signs of aging and improving quality of life as we grow older.

• Helps with Weight Management & Metabolism

Metabolism slows down with age, making it easier to gain weight. Exercise—especially strength training—keeps metabolism high, helping women maintain a healthy weight and avoid obesity-related diseases.

• Empowers Women to Feel Strong & Confident

Fitness isn’t just about physical strength; it’s about mental and emotional empowerment. Women who exercise regularly feel more confident, resilient, and capable of handling life’s challenges

• Creates a Positive Role Model for Future Generations

When women prioritise fitness, they inspire their children, families, and communities to do the same. A healthy, active lifestyle sets an example for future generations to embrace wellness.

Conclusion

This International Women’s Day, let’s celebrate by taking control of our health. Fitness is more than just looking good—it’s about feeling strong, confident, and empowered in every aspect of life. Whether it’s weightlifting, yoga, running, or simply staying active daily, movement is medicine.

If you’re a woman reading this, let this be your reminder:

You deserve to be strong. You deserve to prioritise yourself. And you deserve to thrive! Let’s make fitness a lifelong commitment—because strong women build a stronger world.

Move, groove, improve!

Did this blog motivate you to start your fitness journey? Do you need help?

Contact me today!

In today’s fast-paced world, prioritising health and fitness can be a challenge. With so many workout trends, diets, and fitness programmes available, it’s easy to feel overwhelmed. This is where a personal trainer comes in. Hiring a personal trainer is not just a luxury; it’s a powerful investment in your health, longevity, and overall well-being. Here’s why:

• Expert Guidance for Faster and Safer Results

A personal trainer is a certified professional with the knowledge to design a workout programme tailored specifically to your goals, whether it’s weight loss, muscle gain, or improving overall fitness. Instead of wasting time on ineffective workouts, a trainer helps you focus on exercises that deliver the best results while ensuring proper form and technique to prevent injuries.

• Accountability and Motivation

One of the biggest reasons people fall off their fitness routine is a lack of accountability. A personal trainer holds you responsible for showing up and giving your best effort. They push you to stay consistent and challenge yourself, which ultimately leads to long-term success.

• A Customised Approach

Every individual is unique, and a one-size-fits-all approach to fitness doesn’t work for everyone. A personal trainer creates a plan tailored to your fitness level, medical history, and personal goals. This ensures you progress safely and effectively without the risk of injury or burnout.

• Education on Fitness and Nutrition

A personal trainer doesn’t just guide your workouts—they educate you on the best fitness practices, healthy habits, and even nutrition. Understanding the science behind your workouts and diet can help you make informed choices and sustain a healthy lifestyle in the long run.

• Efficiency and Time Management

Many people struggle with finding time to work out, but a personal trainer helps maximize your efficiency. They design structured sessions that deliver optimal results in minimal time, making every workout effective. This is particularly beneficial for busy professionals who need quick but impactful training sessions.

• Boost in Confidence and Mental Health

Fitness isn’t just about physical appearance—it significantly impacts mental health. Regular exercise reduces stress, anxiety, and depression while boosting confidence and self-esteem. A personal trainer helps you push past self-doubt and achieve things you never thought possible, leading to an overall happier and healthier mindset.

• Long-Term Investment in Health

While hiring a personal trainer might seem like an expense, it is actually an investment in your long-term health. Preventing chronic illnesses, reducing medical bills, improving quality of life, and increasing longevity are all invaluable benefits. Prioritising fitness now saves you from costly health complications later in life.

• Why It’s Worth the Money

A common misconception is that hiring a personal trainer is too expensive. However, when compared to the costs of medical bills, missed workdays due to poor health, and the inefficiency of gym memberships that go unused, the value becomes clear. A trainer ensures you get the most out of every workout, preventing wasted time and effort. Moreover, many trainers offer flexible packages, making it easier to find an option that fits your budget. Ultimately, investing in your health pays off both physically and financially.

Conclusion

A personal trainer is more than just a fitness instructor—they are a mentor, motivator, and educator. Investing in professional guidance ensures you achieve your goals efficiently, stay motivated, and build a sustainable lifestyle that enhances your well-being. If you’re serious about transforming your health, hiring a personal trainer is one of the smartest decisions you can make.

So why wait? Take charge of your fitness journey today and experience the life-changing benefits of working with PT Mona 😁

Contact me or fill in a pre-consultation form today!

Yoga has been practiced for thousands of years, but despite its longevity, many misconceptions surround it. For some, yoga is seen as too gentle, exclusive, or even unnecessary. Yet, this ancient practice offers benefits that transcend stereotypes, making it an incredible tool for everyone—from seasoned athletes and bodybuilders to busy professionals and fitness novices. In this blog, we’ll address 10 common misconceptions about yoga and explain why it deserves a spot in your routine.

• 1. Yoga is just for women

A common misconception is that Yoga is a feminine activity dominated by women in leggings!

While it’s true that yoga classes may have more female participants, yoga was originally developed by men in ancient India. Famous male athletes like Ryan Giggs and LeBron James incorporate yoga into their training to improve performance, recovery, and mental focus. Yoga isn’t about gender—it’s about building strength, flexibility, and resilience, which benefit everyone.

• 2. Yoga isn’t a real workout

Yoga can be as physically demanding as you want it to be. Power yoga, Ashtanga, and Vinyasa are dynamic styles that build strength and endurance. Poses like the plank, chair pose, and warrior sequences engage multiple muscle groups, improve core stability, and provide an excellent cardiovascular workout. It’s not unusual to break a sweat during a well-structured yoga session.

• 3. You need to be flexible to start Yoga

Flexibility is not a prerequisite for yoga—it’s a result of practicing it.

Many people come to yoga feeling stiff and limited in their range of motion, only to discover gradual improvements over time. For example, tight hamstrings or hips (common among runners and weightlifters) can lead to discomfort or injuries. Yoga gently stretches and strengthens these areas, improving mobility and reducing injury risk. Beginners are encouraged to start where they are, without judgment or comparison.

• 4. Yoga is too easy for athletes, bodybuilders and experienced gym goers

Yoga may look serene, but don’t underestimate its intensity. Advanced poses require not only flexibility but also immense strength, focus, and control. Yoga strengthens stabilising muscles that traditional weightlifting often neglects. This is particularly valuable for bodybuilders, athletes and experienced gym goers who rely on strong joints and balanced muscle development. Olympic swimmer Michael Phelps and UFC fighters like Conor McGregor use yoga to improve functional strength and reduce recovery times.

• 5. Yoga takes too much time

Many people think yoga requires hours of dedication each day, but even short sessions can deliver benefits. A 15- to 30-minute yoga practice can help release tension, boost energy, and improve focus. This is especially valuable for busy professionals who spend long hours sitting at a desk. Online sessions make it easy to fit yoga into your schedule, whether it’s a quick morning stretch or a calming evening flow. A yoga session can be as long as you want it to be.

• 6. Yoga is a religious practice, and it’s too spiritual or New-Age

The Misconception: Yoga is for hippies, and it’s all about chanting, incense and spiritual enlightenment.

Yoga’s roots are deeply spiritual, but modern yoga can be practiced in a completely secular way. It’s true that some classes incorporate chanting or references to yogic philosophy, but most Western-style yoga focuses on physical postures (asanas) and breathwork. Athletes and gym-goers often use yoga to improve performance without engaging in its spiritual aspects. You can adapt yoga to suit your beliefs and goals, whether they’re physical, mental, or both.

Yoga’s breathing techniques and mindfulness practices, however, can still help busy professionals manage stress and improve focus, without requiring any spiritual commitment.

• 7. Yoga is a standalone practice

People think Yoga can’t complement other fitness routines. But actually, Yoga is the perfect complement to weightlifting, running, and sports. It aids recovery, prevents injuries, and enhances flexibility and mobility—factors that improve performance in other activities. For example, bodybuilders can benefit from yoga’s ability to improve posture and reduce muscle imbalances caused by repetitive weightlifting movements.

• 8. Yoga is only about stretching

While stretching is a key component, yoga is far more than that. It combines strength, balance, endurance, and mindfulness into one practice. For example, holding poses like Plank or Warrior II builds muscular strength and stamina, while sequences like Sun Salutations provide cardiovascular benefits. The mental aspect of yoga, including breath control and mindfulness, helps improve focus and reduce stress, making it a holistic workout for both body and mind.

• 9. Yoga is only for young people

Yoga is for everyone, regardless of age. In fact, yoga is particularly beneficial for older adults, as it improves flexibility, balance, and joint health—all critical for maintaining mobility and preventing falls. Many sessions are specifically designed for seniors, women who are going through menopause or those with limited mobility, using props like chairs or straps, or designing a special sequence to make poses accessible. For younger people, yoga can build lifelong habits of mindfulness and self-care.

• 10. You need special gear or a studio to practice Yoga

Unlike many fitness routines, yoga requires minimal equipment. A yoga mat is helpful, but even that isn’t essential—many people practice on a carpeted floor or outdoors. Yoga can be done anywhere: at home, in a park, at work in a suitable space, at the beach if you are on holiday or even at the gym. Online sessions make it accessible to everyone, regardless of location or budget. This versatility makes yoga one of the most convenient fitness practices.

Why Yoga deserves a place in your life

Yoga is more than just a trend or a workout—it’s a versatile, accessible practice that supports overall health and well-being. By addressing common misconceptions, I hope to show that yoga isn’t about gender, age, or flexibility. It’s about creating a balanced body and mind, enhancing performance, and finding moments of calm in a busy world.

Whether you’re an athlete looking to prevent injuries, a professional seeking stress relief, or a beginner exploring fitness, yoga has something to offer. Give it a try—you might be surprised by how much it transforms your approach to health and movement.

Would you like to try my Yoga classes? Treat your employees with weekly yoga sessions? Or want 1-2-1 yoga sessions?

Contact me today so we can do Yoga together!

In today’s fast-paced corporate world, the emphasis on achieving targets, meeting deadlines, and sustaining competitive advantage often overshadows an equally critical aspect of business success: employee wellbeing. For managers entrusted with overseeing wellbeing programmes, this responsibility is not just a checkbox exercise but a transformative opportunity to enhance productivity, reduce absenteeism, and foster a thriving workplace culture.

As a former HRD consultant with years of experience in organisations, running my own consultancy, and now a dedicated personal trainer, coach, and instructor of Pilates and yoga, I bring a unique perspective to the conversation about employee wellbeing. I’ve witnessed firsthand the tangible benefits of a holistic approach to workplace health—one that integrates physical fitness, mental resilience, and emotional support. Here’s why employee wellbeing should be at the top of your agenda and how you can make it impactful.

Why employee wellbeing matters

1. Boosts productivity and performance Healthy employees are more focused, energised, and engaged. Studies consistently show that wellness programmes reduce stress, improve morale, and enhance cognitive function—all of which translate to better performance on the job.
2. Reduces absenteeism and healthcare costs Employees who prioritise their physical and mental health are less likely to fall sick or experience burnout. This not only cuts down on absenteeism but also lowers healthcare costs for the organisation.
3. Enhances employee retention Companies that invest in their employees’ wellbeing send a clear message: “We care about you as a person, not just as a worker.” This fosters loyalty and reduces turnover, saving the significant costs associated with recruiting and training new hires.
4. Cultivates a positive workplace culture Wellbeing programmes create an environment where employees feel valued and supported. This sense of community can improve collaboration, creativity, and overall job satisfaction.

Common challenges managers face

Despite the benefits, many managers struggle with implementing effective wellbeing programmes. Common hurdles include:

• Lack of employee engagement or participation.
• Limited understanding of what constitutes a comprehensive wellbeing programme.
• Budget constraints or difficulty justifying the ROI of wellness initiatives.
• Balancing the diverse needs of employees with a one-size-fits-all approach.

Practical solutions for effective wellbeing programmes

1. Adopt a holistic approach Employee wellbeing is more than just physical fitness. Incorporate elements of mental health support, stress management, and work-life balance into your programmes. For instance, mindfulness workshops or yoga sessions can complement traditional fitness classes.
2. Personalisation is key Recognise that each employee has unique needs. Offer a variety of options, such as virtual or in-person sessions, group activities, and one-on-one coaching. Personalised programmes are more likely to resonate and yield results.
3. Lead by example Managers play a pivotal role in shaping workplace culture. When leaders actively participate in wellbeing initiatives, it signals to employees that these efforts are valued and encouraged.
4. Partner with experts Collaborating with professionals who specialise in wellness can elevate your programme’s effectiveness. As someone with a background in HRD and expertise in fitness, yoga, and coaching, I’ve successfully designed and executed programmes that meet diverse corporate needs. Since January 2024, I run Yoga sessions and other training sessions with Experian at their site in Nottingham, UK and online at the time this blog has been published.

How I can help

With my combined experience in HR and wellness, I understand both the organisational imperatives and the human side of wellbeing. Here’s what I bring to the table:

• Tailored programmes: I design solutions that align with your company’s goals and cater to your employees’ unique needs.
• Engaging sessions: Whether it’s Pilates, yoga, circuit training or mindfulness workshops, my sessions are designed to be inclusive, enjoyable, and impactful.
• Expert guidance: I provide actionable insights and practical strategies to embed wellbeing into your organisational culture.

Conclusion

Employee wellbeing is not a luxury; it’s a necessity in today’s corporate environment. By prioritising the health and happiness of your workforce, you’re not just enhancing their lives—you’re investing in the future success of your company/small business.

If you’re ready to take your employee wellbeing programmes to the next level, let’s connect. Together, we can create a healthier, happier, and more productive workplace.

The effectiveness of New Year resolutions varies from person to person. Success often depends on the individual’s commitment, realistic goal-setting, and the strategies employed to achieve those goals.

Resolutions can be effective when they are specific, realistic, and aligned with one’s values. However, some people may struggle to maintain motivation or set overly ambitious goals, leading to a higher likelihood of abandoning their resolutions.

To increase the chances of success, it can be helpful to focus on building habits rather than relying solely on willpower. Starting small, tracking progress, and making adjustments as needed can contribute to sustained changes throughout the year. Ultimately, the key is to approach resolutions with a thoughtful and realistic mindset.

Start small when building habits. Choose a tiny, manageable behavior that aligns with the habit you want to form. Consistency is key, so commit to doing it daily. Once this becomes routine, gradually increase the difficulty or duration. Use reminders, establish a cue for the habit, and celebrate small victories. Patience is crucial—focus on progress, not perfection. Over time, these incremental steps will help solidify the habit without overwhelming you.

To create practical and sustainable New Year’s resolutions, focus on specific, achievable goals. Break them into smaller, manageable steps, set realistic timelines, and consider potential obstacles. Prioritize resolutions aligned with your values and lifestyle, ensuring they are meaningful to you. Regularly assess progress and adjust if needed.

When writing New Year resolutions, consider the SMART criteria:

Specific:

Clearly define your goals. Instead of a vague resolution like “exercise more,” specify a goal like “go for a 30-minute walk every morning.

Measurable:

Set criteria to track your progress. For example, if your resolution is to read more, specify the number of books you aim to read each month.

Achievable:

Ensure your resolutions are realistic and attainable. Setting overly ambitious goals may lead to frustration.

Relevant:

Align your resolutions with your values and broader life objectives. Choose goals that genuinely matter to you.

Time-Bound:

Set a timeframe for achieving your resolutions. This provides motivation and helps you stay on track. For instance, aim to achieve a specific milestone by the end of each month.

Additionally, consider writing positive, affirming statements and breaking larger goals into smaller, actionable steps. Regularly review and adjust your resolutions as needed throughout the year.

If you would like to use the above strategy for your fitness goals for the coming year, check out my budget package to get you started.

Controlling your food portions is an important aspect of maintaining a healthy diet and managing your weight. When I started my weight loss journey, I realised that my portions were out of control and I needed to address this issue. So it’s a good way to start rather than decreasing your calories way too low, feeling hungry, and then putting off the idea of losing weight altogether.

Here are some tips to help you control your food portions:

1. Use Smaller Plates and Bowls: When you eat from smaller plates and bowls, your brain tends to perceive the portion as larger than it actually is, which can help you feel satisfied with less food.
2. Practice Mindful Eating: Pay close attention to your body’s hunger and fullness cues. Eat slowly and savor each bite. This gives your brain time to register that you’re full, reducing the likelihood of overeating.
3. Pre-Portion Your Meals: Avoid eating directly from larger packages or containers. Instead, portion out your food onto a plate or bowl. This prevents mindless eating and helps you keep track of how much you’re consuming.
4. Use the Plate Method: Divide your plate into sections: half for vegetables, a quarter for lean protein, and a quarter for whole grains or starchy foods. This visually guides you to include balanced portions of different food groups.
5. Be Mindful of Restaurant Portions: Restaurant portions are often larger than what you need. Consider splitting a dish with a friend, ordering from the appetizer menu, or immediately boxing up half of your meal to take home.
6. Listen to Your Body: Eat when you’re genuinely hungry and stop when you’re comfortably satisfied, not overly full. Avoid eating out of boredom, stress, or other emotional triggers.
7. Stay Hydrated: Drinking water before meals can help you feel more satisfied and potentially reduce the amount of food you consume.
8. Plan Snacks: If you enjoy snacking, pre-portion healthy snacks like nuts, fruits, or yogurt into small containers. This prevents overeating straight from larger packages.
9. Read Food Labels: Pay attention to serving sizes on food labels. This can help you understand how much you’re actually consuming and make informed choices.
10. Use Your Hand as a Guide: Your hand can serve as a rough guide for portion sizes. For example, a serving of protein could be about the size of your palm, a serving of grains could fit in your cupped hand, and a serving of fats/oils could be the size of your thumb.
11. Cook at Home: Cooking at home gives you control over ingredients and portion sizes. You can also use smaller plates when serving yourself.
12. Practice Portion Control with Treats: If you’re indulging in less healthy foods, like desserts or treats, limit the portion size. Savor the taste without going overboard.
13. Use Measuring Tools: Initially, using measuring cups, spoons, and kitchen scales can help you become more aware of proper portion sizes. Over time, you’ll become better at estimating portions without these tools.

Remember, portion control doesn’t mean depriving yourself; it’s about finding a balance that works for your health and well-being.

I can provide personalised nutrition guidance based on your specific needs and goals. Contact me today to find the best package for you

This year’s Mental Health Awareness Week is from 15 to 21 May 2023 and the theme is Anxiety.

It’s important to address the connection between physical activity and mental well-being. Exercise has been shown to have numerous benefits for mental health, particularly in the management of anxiety. In this blog, we will explore the science behind this connection and provide some tips on how you can incorporate exercise into your daily routine to improve your mental health.

The Science Behind the Connection

Research has consistently shown that exercise can have a positive impact on mental health, including anxiety. Physical activity has been found to release endorphins, which are natural feel-good chemicals in the brain that can reduce stress and improve mood. Exercise has also been shown to reduce levels of cortisol, a hormone that is released in response to stress and can contribute to anxiety symptoms.

In addition to these chemical changes, exercise can also provide a sense of accomplishment and boost self-confidence. Engaging in regular physical activity can also promote better sleep, which can further improve mental health outcomes.

Tips for Incorporating Exercise into Your Routine

If you’re someone who struggles with anxiety, incorporating exercise into your daily routine can be a helpful tool for managing symptoms. Here are some tips for getting started:

1. Start small – it’s important to set realistic goals and start with a level of activity that feels manageable. This could be something as simple as taking a daily walk around your neighborhood.
2. Find an activity you enjoy – exercise doesn’t have to be a chore. Try out different activities until you find something that you genuinely enjoy doing, whether it’s yoga, running, or swimming.
3. Make it social – exercise can be a great way to connect with others. Consider joining a fitness class or finding a workout buddy to keep you motivated.
4. Be consistent – it’s important to make exercise a regular part of your routine. Aim for at least 30 minutes of physical activity per day, even if it’s just taking a walk.
5. Be patient – it can take time to see the benefits of exercise for mental health. Stick with it, and you may start to notice improvements in your mood and overall well-being.

Conclusion

Incorporating exercise into your daily routine can be a powerful tool for managing anxiety and improving mental health. By releasing endorphins, reducing cortisol levels, promoting better sleep, and providing a sense of accomplishment, physical activity can have a positive impact on your overall well-being. If you’re struggling with anxiety, consider giving exercise a try and see how it can benefit you. Remember to start small, find an activity you enjoy, make it social, be consistent, and be patient.

Want me to help you with incorporating fitness into your lifestyle? Give me a call/text/email:

https://movewithmona.co.uk/contact/

Finding your spark can be a personal journey, and it may take some exploration and reflection to discover what truly motivates you. Here are some ways to help you find your spark:

1. Reflect on your values: Think about what is important to you and how exercise and fitness align with those values. For example, if you value health and longevity, making fitness a priority can help you achieve those goals.
2. Identify your interests: Consider the types of physical activities or sports that interest you. Do you enjoy team sports, solo activities, or outdoor adventures? Explore different options to find what resonates with you.
3. Consider your personality: Think about your personality traits and how they can influence your fitness journey. Are you competitive and thrive on challenging yourself? Or do you prefer a more relaxed approach to exercise? Knowing yourself can help you find the right fitness approach for you.
4. Set achievable goals: Start with small, achievable goals that align with your interests and values. Celebrate your successes along the way to stay motivated and committed.
5. Find social support: Join a fitness community or find a workout partner who shares your interests and goals. Social support can help keep you motivated and accountable.
6. Experiment with different activities: Try different types of exercise and physical activities to find what feels most enjoyable and engaging to you. Don’t be afraid to step outside of your comfort zone and try something new.

Remember that finding your spark is a personal journey, and it may take some trial and error to discover what truly motivates you. Be patient and kind to yourself, and don’t give up if it takes time to find the right approach.

Do you need help with finding your spark? Talk to me today

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We all hear about mental health day in, day out, not just this week. But what is the big deal about it? A lot actually. One in six adults experiences symptoms of a common mental health problem, such as anxiety or depression, and one in five adults has considered
taking their own life at some point. [1]

As loneliness is this year’s theme, I would like to highlight some points for you to think about and hopefully it will get you thinking to prioritise your mental health on a daily basis.

1. Social connections

With the internet and the previous lockdowns, they had major affects on people’s interactions with their fellow human beings in real life. It was pretty normal to say hello to a person passing by 50 years ago, or open a conversation with the person sitting next to you on the bus. Now, it’s pretty awkward to do that and you get the stares and the frowns.

I believe that if we start to approach people again in a nice and friendly manner, it will hopefully become a norm again and this fear of talking to other people will decrease in one’s self.

2. Talking to a trusted person

Always have a person you trust you can talk to, whether it is a partner, friend or family member. It’s ok to have some “alone” time, but it shouldn’t be the majority all the time. Talking about your thoughts to another can help validate your feelings or help you see the bigger picture.

3. Activities

Doing any type of activity with a person you trust or a group of friends will help overcome anxiety and stress, such as cooking, walking, painting, sight seeing, etc. Although these can be done alone, but doing them with somebody else gives the activity more meaning and more enjoyable moments, which will increase the happy hormones and make you feel better.

We human beings are social beings and we are meant to be living, working and mingling with other people. there is a saying that goes: “Paradise without people is not worth going to”. Without people, paradise is no fun. So try to make that step to beat loneliness.

And at the same time, if you know anybody who might be suffering from loneliness, opening a little conversation with them, even about the weather, can help them cheer up and beat some symptoms of any mental health issues they may have.

Exercise is great to boost mental health. Wanna start your first move? Contact me and let’s have a chat 🙂

[1] https://www.mentalhealth.org.uk/publications/fundamental-facts-about-mental-health-2016