Top tips for good sleep

Take a bath with magnesium salts. Magnesium uptake into cells is much more efficient through the

skin, as when using Magnesium Chloride. Having a bath with a few cup falls of high quality

magnesium chloride crystals dissolved will help regulate your blood pressure and relax before bed.


Avoid looking at your phone before bedtime. Continually looking at an LED screen halts or slows

the production of melatonin, which is responsible for regulating your brain activity and sending you

to sleep. Research suggests allowing a period of 30-60 minutes before bed of screen free time.


Wood B. et al. Light level and duration of exposure determine the impact of self-luminous tablets

on melatonin suppression. Applied Ergonomics 44, 237-240 (2012). Read more here


Eat a good quality, low GI carb with your evening meal. Carbohydrates are responsible for

serotonin and tryptophan production which are both help put our body into sleep mode. Research

suggests around 4 hours before sleep is optimum to allow for digestion and to get you ready for a

good nights sleep.

5 essential herbs and spices to keep in the cupboard

June 10, 2019
turmeric A powerful and natural anti inflammatory spice, contains essential dietary fibre and is a source of many essential vitamins and minerals including B6, calcium and iron. cinnamon Another fantastic anti inflammatory and antioxidant, great for reducing inflammation and muscle soreness after training. Also contains essential oils and is able to control the blood sugar levels by slow digestion rate. Also great to add sweetness without sugar.

5 good carbs to keep in the kitchen

April 15, 2019
Quinoa Not a grain but actually a seed, this is a great complex carbohydrate that is easily prepared. High in protein it also contains lots of fibre, magnesium and B vitamins. Potato A fantastic source of fibre, vitamins B6 and C and essential proteins the old potato shouldn’t be forgotten. Especially as it is a very versatile ingredient!

20 minute home workout

April 15, 2019
No need for any equipment for this quick workout, but you’ll still make a sizeable reduction of body fat. This workout is based on the Tabata principle of training, which relies on maximal heart rate training. You will do 2 workouts within this 20 minute window, and by the end you should know about it. Choose 3 exercises for each. For example; body weight squat, walking plank and reverse lunge. For workout 2 change the 3 exercises. For example; knee supported press up, step ups and star jumps.
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