https://andrahealth.com/blog daily 0.75 2023-04-20 https://andrahealth.com/blog/why-breathing-is-our-superpower monthly 0.5 2023-04-20 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/50a321c0-2292-46eb-924e-6eff65850612/Untitled+design+%282%29.png Blog - Why breathing is our superpower? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/your-brain-on-pain monthly 0.5 2023-03-22 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/f1e1a6b0-8ee2-45f9-9311-04a36c81a386/Newsletter2.jpg Blog - Your Brain on Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/f7a21887-79fe-4998-850e-89ebe83e5ad9/Newsletter.jpg Blog - Your Brain on Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/why-staff-wellness-is-becoming-the-most-important-part-of-any-business monthly 0.5 2023-03-15 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/7a199a03-020f-4b59-81ec-378f6863c272/christina-wocintechchat-com-YCrgxs3e9lY-unsplash.jpg Blog - Why Staff Wellness is Becoming the Most Important Part of any Business - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/why-is-mind-body-connection-so-important monthly 0.5 2023-03-09 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1f32d338-4213-4e39-ae50-1110be5dc963/close-up-cup-clock-with-stretching-woman-background.jpg Blog - Why is Mind Body Connection So Important?  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/is-walking-the-best-form-of-exercise monthly 0.5 2023-03-02 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/77fb6d65-d701-4989-b87f-0372875972dc/juliane-liebermann-G8gzkaqTqOA-unsplash.jpg Blog - Is Walking The Best Form Of Exercise? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/tyqz4z7xvrgis0ljdiuf3zfetcee5t monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/4c130a24-fda5-4e80-bc23-119c36fa260a/Physio+Blog+Image+2.jpg Blog - 90/10 Is Physio Right For Me? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/never-miss-a-workout monthly 0.5 2022-12-29 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/21056c33-6941-4172-9ecb-908f7cbdefde/Schedule.png Blog - How to Never Miss a Workout! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/how-to-survive-christmas monthly 0.5 2022-12-19 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/c321b6cb-3fc7-44fe-b867-65e7c3561c71/front-view-female-worker-sitting-her-table-with-presents-stressed-pink.jpg Blog - How to Survive Christmas! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/exercise-amp-the-menopause monthly 0.5 2022-12-19 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/24259a08-03ba-497d-b084-c6f2ad082e14/Blog+Image-Recovered.png Blog - Exercise & The Menopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/7b14a491-9a7c-45f2-bd94-e540909fb41c/Blog+Image.jpg Blog - Exercise & The Menopause - 1 - Loss of Bone Density The years following the onset of the menopause can see a substantial decrease in a women's bone density due to a decrease in the hormone oestrogen. In order to manage this decrease, strength training becomes vital. Strength training includes working out with weights or resistance bands and the recommendation would always be to seek the help of a professional if starting this for the first time. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/abcdc110-464c-4144-ae1d-49f3738cbb05/Blog+Image2.jpg Blog - Exercise & The Menopause - 2 - Sleep Physical symptoms such as increased body temperature and mental symptoms of anxiety can all lead to disrupted sleep, brain fog and feelings of extreme tiredness. Following a routine including different kinds of exercise can help manage and ease these symptoms. Yoga and breathing sessions will help to reduce the anxiety and promote feelings of wellbeing within the body. Alongside more cardiovascular exercise such as fast walking or swimming, which will produce endorphins and leave the body pleasantly fatigued making sleep easier. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/c80787b9-9133-45e1-87a0-324d5963bad6/Blog+Image3.jpg Blog - Exercise & The Menopause - 3 - Weight management Alongside decreased bone density, muscle mass also starts to decrease. This alongside the change in hormone levels, means a women's body tends to want to hold onto fat stores. In particular through the abdominal area. Starting and following a regular exercise plan, that includes strength training, can help considerably to manage weight gain. The more muscle that can be built and maintained, the more calories the body will use at rest. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/5e448d61-cd03-40de-a63c-41280165335c/Blog+Image4.jpg Blog - Exercise & The Menopause - 4 - Self-worth A hit of endorphins, better body composition, less brain fog and better sleep all create an environment for increased feelings of self-worth. Any type of movement that raises your heart rate can create those endorphins but in particular finding something that you really enjoy. As already mentioned, strength training is a non-negotiable but alongside this finding a different type of movement that really makes you smile. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/55eb5257-11b1-4411-b19b-19295d86e189/Blog+Image5.jpg Blog - Exercise & The Menopause - 5 – Mental Health Feelings of anxiety are common throughout the menopause and finding ways to reduce and manage those can be tough. These feelings can cause a physical reaction within the body through unconscious tensing of muscles. Exercise eases and loosens tightness within the body and this loosening of the body then has a positive effect on the mind. Anxiety can also cause an increase in heart rate and the body begins to associate this with stress. However, this can be turned around through exercise, and using this as the association for increased heart rate, and ultimately leads to those feel-good hormones being produced. https://andrahealth.com/blog/hypnotherapy-for-weight-loss monthly 0.5 2022-07-07 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/17a11b0a-3171-498d-9bd9-eab4d5dac47c/Blog+Image.png Blog - Hypnotherapy for Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/75ebc6d6-aa54-441c-b6fb-a7f511541771/concept-healthy-food-sports-lifestyle-vegetarian-lunch-healthy-breakfast-proper-nutrition-top-view-flat-lay.jpg Blog - Hypnotherapy for Weight Loss - When it comes to weight loss, hypnotherapy can facilitate change in all of these areas: 1 – What your core reasons for wanted weight loss truly are and from that you can build on visualisations; 2 – How to change unhealthy thinking into healthy thinking e.g “There are biscuits in the house and I just need to eat them all so they are gone” into “I am satisfied with 2 biscuits”; 3 – Creating an intelligent relationship with food and exercise; 4 – Stopping emotional, boredom and stress eating by rewiring emotional responses to these triggers; 5 – Be trained in self-hypnosis to have a carry around tool kit that can be used to change perspective and behaviour in any aspects of life. https://andrahealth.com/blog/ibs-myths monthly 0.5 2022-12-19 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/6ca533c9-111c-43ae-8723-cb2ea5e931f2/Myth+1.png Blog - IBS Myths - 1. Poor Diet Causes IBS Myth! IBS is what we call a ‘multifactorial’ syndrome which means that there are several different things that can cause it. Diet can be part of this picture, but things like gastrointestinal infections, long term use of antibiotics, stress and anxiety and genetics can all play a role. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/c557f543-4452-4914-aece-6ebe02fb6c31/Myth+2.png Blog - IBS Myths - 2. IBS is Curable Myth! Current research shows that IBS is not curable, which is why it is classified as a syndrome rather than a disease. The aim is to treat the symptoms of IBS and to reduce them down to a level where they are no longer present. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/bb30a5d2-a408-4b75-9c32-0b8f163781d7/Myth+3.png Blog - IBS Myths - 3. Cutting Out Gluten is a Good Idea For People With IBS Myth! People who have IBS suffer with food intolerances; this is very different to a food allergy (see our food allergy vs intolerance article). Gluten is a protein which can cause an allergic reaction in people who have coeliac disease. If you have IBS and foods such as bread and pasta seem to cause your symptoms, then it is actually the fructans within these foods which are causing your issues. Not the gluten! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/39c22424-cc21-409c-aba1-b5466b618726/Myth+4.png Blog - IBS Myths - 4. People With IBS Should Try The Low FODMAP Diet Truth and myth! Yes, the low FODMAP diet can be a great tool for reducing symptoms in people who have IBS. However, it does come with its dangers and is considered a secondary intervention. This means that people should first try primary treatment options (dietary management, gut microbiome treatment and gut-brain axis treatment) and only move on to the low FODMAP diet if these do not work. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/30e2137b-5a05-4a41-80d9-761572e294ea/Myth+5.png Blog - IBS Myths - 5. Intolerance Tests Can Identify Trigger Foods For People With IBS Myth! Intolerance tests are not based on any scientific evidence and are not recommended by the British Dietary Association. As mentioned in point 3, IBS involves food intolerances, not allergies. These tests measure antibodies which have nothing to do with intolerances because intolerances do not involve the immune system or antibodies. https://andrahealth.com/blog/the-difference-between-an-allergy-and-an-intolerance monthly 0.5 2022-05-11 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/055430e5-0421-4ae1-ae34-7aa1e81b51f3/Blog+Image.jpg Blog - The Difference Between an Allergy and an Intolerance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/why-not-to-waste-your-money-on-intolerance-tests monthly 0.5 2022-05-04 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/40a412ed-d8e5-4ecc-9513-0d16964637b4/Lab+Banner.jpg Blog - Why Not to Waste Your Money on Intolerance Tests - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/calorie-information-on-menus-an-obesity-tackling-tactic-or-disaster-waiting-to-happen monthly 0.5 2022-04-07 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1649323197367-OMKSNOI200HDEX2MHN59/calories+on+menus+eating+disorders+obesity Blog - Calorie Information on Menus - an Obesity Tackling Tactic or Disaster Waiting to Happen? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1649323385114-T8JN8N68OK64EAC5TBAC/calories+on+menus+eating+disorders+obesity Blog - Calorie Information on Menus - an Obesity Tackling Tactic or Disaster Waiting to Happen? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://andrahealth.com/blog/7-things-youll-realise-when-you-start-pilates monthly 0.5 2021-07-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625565232226-G8SW4L2XI7VVCGYS6SUR/DSC_0556.JPG Blog - 7 Things You’ll Realise When You Start Pilates. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625565174139-CHFB9PWQHODBC8I2KXHT/IMG_20201005_113733.jpg Blog - 7 Things You’ll Realise When You Start Pilates. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625565267092-CSP5CSHN403908F8RNSC/WhatsApp+Image+2019-09-10+at+12.19.51.jpeg Blog - 7 Things You’ll Realise When You Start Pilates. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625566534067-5H92SNPS12RP0OCHCVR8/quinn-1169.jpg Blog - 7 Things You’ll Realise When You Start Pilates. - 1. The first time you do Pilates, you realise you have been standing wrong your entire life Learning to stand correctly is mind-blowing. You will realise you have been sticking your bum out way to far and hunching your shoulders forwards. Not only does great posture look amazing but it also feels just as good! You feel taller, slimmer, stronger and more graceful - not forgetting your back will thank you for it. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625566752866-OC0GHF8S2KR96F6488TT/IMG_20201005_114043.jpg Blog - 7 Things You’ll Realise When You Start Pilates. - 2. You will learn how to breathe properly You may think that you don’t have to think about breathing but you are wrong! In Pilates you will learn that you have not been using your lungs to their full capacity. Most of the time we all ‘Belly Breathe’ or ‘Diaphragmatic Breathe’ - take a look, when you inhale your belly will expand. Now tense your tummy muscles and attempt to breathe in just as deep without letting your tummy move. Hard right? This is called ‘Lateral Breathing’ - we can keep our core strong and breathe in to the sides and back of our lungs. Though this seems hard to begin with it, is essential to learn so that you can keep your tummy strong and back protected during core exercises. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625566882815-38NKL5RANSIKI5L90JNP/DSC_0173.JPG Blog - 7 Things You’ll Realise When You Start Pilates. - 3. ‘Feel the burn’ becomes ‘feel the shake’ When doing positions correctly you find that your body shakes and you look forward to the instructor saying ‘Rest Position’. Don’t worry though as this is a good thing! It shows that you are using the correct muscles, don’t get me wrong it will still ‘burn’ a bit but you know you are on to a winner when the shakes appear. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625567019336-OHDPCUJGKUOVD5F9BYGK/manyoga.jpg Blog - 7 Things You’ll Realise When You Start Pilates. - 4. You will realise how stiff your back and joints really are Give it a little bit of time and soon the improvement of your flexibility and mobility will astound you and your friends. At first touching your toes with straight legs or even lying down with a straight leg in the air seems impossible. It won’t be long though until you are showing off your new found flexibility to your friends and you will enjoy the release of tension in your back and legs. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625567175094-JQKPKJK3DLVKZ8XP7UXA/129794619_866820234054380_929469659405414494_n.jpg Blog - 7 Things You’ll Realise When You Start Pilates. - 5. ‘My balance and coordination is terrible’ Sound familiar? - Pilates will help you strengthen your muscles which in turn will help you become a balancing expert and help you find a ‘mind-body connection’. This connection is essential to everyday life, it helps you keep your body safe and prevent trips or falls, with the added benefit of being able to multitask a lot better - being able to balance on one leg while doing something else with your arms will seem like fun soon enough! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625567311399-2LVMUI2KCVI0LTSRF9KF/Kirsty.jpg Blog - 7 Things You’ll Realise When You Start Pilates. - 6. You will learn to cope better with stress and anxiety We all suffer from stress at some point, and it can feel like a big black cloud is following you around. Not only is stress mentally exhausting but it takes a toll on your body as well. Pilates has been proven to help with both stress and anxiety and learning certain management techniques in class means you can put them in to practice in your everyday life. Mentally you will feel better and able to cope with whatever life throws at you. Physically you will feel stronger and more flexible with the added bonus of looking longer, leaner and more toned. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1625567502740-LGVV3NO7RVG47WN8F20I/IMG_20201005_113433.jpg Blog - 7 Things You’ll Realise When You Start Pilates. - 7. Pilates can help you sleep better Sometimes no matter how hard you try sleep can be hard to achieve, whether that be from aches and pains or not being able to stop your mind ticking over. Pilates is a great aid for sleep. It relaxes the body and mind and gives you some great breathing and relaxation tools in your arsenal to turn to on the nights that sleep is proving difficult. Just 5 minutes of gentle exercises before bed can make a big difference on those days where your body and mind need a helping hand. Get ready to start feeling and sleeping better! https://andrahealth.com/blog/juneinbloom monthly 0.5 2021-07-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1624368299068-P3XMW6PKLJO7P1V85SB1/unsplash-image-Dibo4TSF3Jw.jpg Blog - June in Bloom. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1624368374187-0GILQ01SY9ZUWWZFCUMV/unsplash-image-bnnFCca8zzk.jpg Blog - June in Bloom. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1624368333841-RSRJ2J9GWD0E70NQ3ORE/unsplash-image-JCZ2pE-Szpw.jpg Blog - June in Bloom. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1624368640599-5SOLOMHKP6EY3HIHU2GG/unsplash-image-eKWHgd_09ig.jpg Blog - June in Bloom. This month it’s time to harvest all the garlic that we planted last year. The saying goes that you plant garlic on the shortest day and pull it up on the longest day. It's not quite gone like this for us, as we were a little keen and got them in, in November! They have needed very little care, apart from the last few weeks when we have been feeding them once a week. So what are we going to do with 20 bulbs of garlic? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1624368809092-57BSYBAZM64MN0INT1O8/unsplash-image-MSJMH0zW64c.jpg Blog - June in Bloom. - Cured Garlic Once the garlic has been dug up, keep all root and stem (and dirt) on them and find a cool dry place to hang them up in. They should dry out for 6 - 8 weeks and then voila a year's worth of garlic. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1624368974516-3HDRM0ZQ8PNFS1BUYJT9/unsplash-image-uUxpNo2r4kw.jpg Blog - June in Bloom. - Pickled Garlic - 300 grams of garlic per jar - 200ml of cider vinegar - 50 grams of sugar - ½ tsp of mustard seeds - Pinch of pepper corns - Pinch of chilli flakes Put all ingredients except the garlic into a pan and cook on a low heat to dissolve the sugar. Peel the garlic and place into a jar and then pour over the sugar mixture once it has cooled. Seal firmly and leave for 2 weeks. This will then last for up to a year! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1624369221716-JPEVTT6NCGAQ2C6P5HW1/unsplash-image-IGfIGP5ONV0.jpg Blog - June in Bloom. - Beautiful Rainbow Salad - Handful for thinly sliced radishes - ¼ yellow tomatoes - Handful of torn basil leaves - Squeeze of fresh lemon juice - Dash of good quality olive oil - Optional parmesan shavings Arrange the above and leave to chill for an hour before eating. Great on its own or as a side dish. https://andrahealth.com/blog/mayday-mayday monthly 0.5 2021-06-22 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1621937052162-AOAXYCPBZPTHSHVBI0NW/unsplash-image-4PG6wLlVag4.jpg Blog - May...day.. May..day. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1621937147380-R8B17WE8VHAZS64NNQPD/unsplash-image-a7Woj8W6J0s.jpg Blog - May...day.. May..day. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1621937086050-BGZ4ONEL9BF1O41SBBL7/unsplash-image-ruQHpukrN7c.jpg Blog - May...day.. May..day. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1621937247284-4LATRBRBZH2RP1OFEPQN/milk+thistle.jfif Blog - May...day.. May..day. This month, first of all, we are loving Milk Thistle. Ok, not technically a fruit or vegetable and won’t necessarily impress the neighbours but useful and pretty nonetheless. For those of you who have been known to have one too many on a Friday night (especially now the pubs are back open) this plant (or its extract) can be your new best friend. It is known for its properties for the liver and is also known by the name ‘liver tonic’. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1621937417540-D0K9ZZIALC1UAKWQS2EA/unsplash-image-qEcWgrTG578.jpg Blog - May...day.. May..day. - Milk Thistle Tea Grind up a few seeds to make 1 teaspoon of powder per cup. Place near boiling water over the powder and leave to steep for 5 minutes. Sweeten or add milk if you like. And voila a delightful nutty unusual tea. For those times when you have been having just a little too much fun! (you can grow in a pot and as it's known for its ability to spread easily it is recommended to keep it contained and not let it run wild, even if you do) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1621937772079-VFN1ETQ035U293RWI82F/purple+broc.jfif Blog - May...day.. May..day. - Purple Broccoli with garlic and sesame ● 1 cup of broccoli spears per person ● 2 tsp sesame oil ● 1 clove of garlic crushed ● Half a tsp of chilli flakes ● Tsp of sesame seeds Heat a wok to a high heat with the sesame oil, add garlic and chilli and stir fry for 1 minute. Add the broccoli and cook for 4 minutes moving constantly. Turn off the heat and add the seeds, stirring constantly for 1 minute as the seeds lightly toast. A great accompaniment to any dish https://andrahealth.com/blog/how-to-support-your-mental-health monthly 0.5 2021-05-18 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1621327952970-XCLGHF8TV2PS6AITVQA9/pilates+yoga+physiotherapy+nutrition+derby+melbourne+personal+training+sports+massage Blog - How to Support Your Mental Health. - Stay in contact. When we feel busy and overwhelmed, family and friends, and the support they offer can go straight to the back of our minds. Try scheduling small time frames in your day to give different people a call, or pre-arranging a video-chat to ensure it actually happens, and you don’t keep accidentally putting it off . Staying in contact with your loved ones ensures that you keep your support system close, keep them updated on how you are, and also, you can check in on them too. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1621328110169-JO3G9HLKUAYR5DJGIGFK/pilates+yoga+physiotherapy+nutrition+personal+training+melbourne+derby+derbyshire+acupuncture+sports+massage Blog - How to Support Your Mental Health. - Do what you love. Seriously. Cooking. Roller skating. Singing. Dog walking. Sewing. Drawing. Bird watching. Stamp collecting. Whatever you love to do, ensure you spend some time actually doing it. Spending time on activities that you enjoy will boost your mood, and ensure that you schedule some of your time away from everything else. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1621328284269-03TUL951BQGFBL1MW73T/pilates+yoga+derby+derbyshire+melbourne+acupuncture+physiotherapy+nutrition+personal+training+sports+massage Blog - How to Support Your Mental Health. - Spend time outside. Spending time outside has been found to relieve physical and mental stress, and boost your mood. There is something calming about being within nature, which can cause positive feelings within you. Try spending more time in your garden, visiting your local park, or take a drive to the Peak District. https://andrahealth.com/blog/topeaornottopea monthly 0.5 2021-05-18 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1618223983885-Z77LI8ZKSDU7J8M2TD2H/unsplash-image-tbiV-yc903g.jpg Blog - To Pea or Not to Pea. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1618224066784-85E91AIRNWS1YA81C5EP/unsplash-image-OH396K_dcQk.jpg Blog - To Pea or Not to Pea. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1618224022288-Z9DA4CI3BSFS8LW1TKNK/unsplash-image-q13Zq1Jufks.jpg Blog - To Pea or Not to Pea. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1618224182336-LYAEM050UITHTSN1IAKK/pilates+yoga+nutrition+physiotherapy+sports+massage+personal+training+derby+melbourne+health Blog - To Pea or Not to Pea. So this month we are focusing on peas. We planted them out a couple of weeks ago and so far, so good. Green shoots are beginning to show. But back to easy wins...we also planted some inside on a window ledge. We aren't going to allow these to develop into full pea plants. These are there for the full intention of creating pea shoots. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1618224355765-TNQ2LIXGS666EEO0LP3U/170245591_126843489422963_5150521572507895379_n.jpg Blog - To Pea or Not to Pea. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1618224416562-DDJ5V8IR4HLMMVIEIF1S/unsplash-image-nXvCHgkwKI4.jpg Blog - To Pea or Not to Pea. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1618224451333-L9DLP7ERF2NQSQXDMB98/unsplash-image-hlC6OwRSQFs.jpg Blog - To Pea or Not to Pea. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1618224658133-BYL9OXM6LULSDNT5IUMP/unsplash-image-BvwhziJ2Lm4.jpg Blog - To Pea or Not to Pea. - Sweet as Pea Smoothie ● 1 x chopped banana ● Handful of berries (strawberries or raspberries work best and are great from frozen) ● Handful of pea shoots ● Handful of spinach ● 100g of plain yoghurt (dairy or non dairy alternatives) ● 200ml of milk (dairy or non dairy alternatives) Blend and enjoy! https://andrahealth.com/blog/is-running-bad-for-your-knees monthly 0.5 2021-04-12 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1617021791765-9I2BLKI2WY0EPRJK5T0G/nutrition+pilates+yoga+physiotherapy+derby+melbourne+personal+training+sports+massage Blog - Is Running Bad For Your Knees? - So should I run? Yes! If you want to. The key thing with exercise is that you enjoy it. If you want to run, run. If you hate running, try something else. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1617021994819-JIPKBW26ASZ75JOH2XL6/pilates+yoga+nutrition+physiotherapy+derby+melbourne+personal+training+sports+massage+acuouncture Blog - Is Running Bad For Your Knees? - How much should I run? The most important thing to remember with running is progress slowly. Don’t rush into 10km runs if you’ve never run a day in your life. Don’t progress from 2 miles three times a week, to 10 miles four times a week in four weeks. That’s not going to end well and could result in injury. Progress your running slowly. Increase your pace and/or distance little by little (10% each week is a good ballpark figure) and listen to your body. https://andrahealth.com/blog/howmuchwatershouldyoudrinkaday monthly 0.5 2021-03-29 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1616416846516-UWYKXLBYLPHKMVB0GO7N/pilates+yoga+nutrition+physiotherapy+derby+melbourne+water+acupuncture+sportsmassage+personaltraining Blog - How Much Water Should You Drink a Day? Keep a water bottle or big glass by your desk and within eyesight at all times. This will subconsciously encourage you to drink whilst working. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1616417014874-WW4F9IV8500P9B5FEQPK/pilates+yoga+nutrition+physiotherapy+acupuncture+sportsmassage+personaltraining+derby+melbourne Blog - How Much Water Should You Drink a Day? Fill up a water bottle and leave it next to your lunch, or on the side in the kitchen. This will remind you to drink water during your lunch or dinnertime, and encourage drinking water when you’re cooking or using your kitchen. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1616417149768-0INKWAPH2P6WEY6S63KR/pilates+yoga+nutrition+physiotherapy+derby+melbourne+personaltraining+sportsmassage+acupuncture+therapy Blog - How Much Water Should You Drink a Day? Get into the habit of filling up (and finishing) at least one glass of water with every meal. Drink a pint with every meal and you will have already hit ~1.5 litres in a day! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1616417393820-D3KO2W1BEY7UXH128QGE/pilates+yoga+nutrition+physiotherapy+derby+melbourne+acupuncture+sportsmassage+personaltraining Blog - How Much Water Should You Drink a Day? Tea and coffee DO count somewhat to your total fluid intake for the day (other than espressos), just remember that caffeine has a significant effect on your sleep so try to go decaf in the afternoon where possible. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1616419495242-IBVWL83KJ7Y2SX9FXA3A/pilates+yoga+nutrition+physiotherapy+derby+melbourne+acupuncture+sportsmassage+therapy+personaltraining Blog - How Much Water Should You Drink a Day? If you don’t like water, diluted squash is a great way of encouraging yourself to drink more. Or try adding some frozen fruit to your water for a different twist. https://andrahealth.com/blog/arevirtualpilatesandyogaclassesanygood monthly 0.5 2021-03-22 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1615822616941-S75ZE95BVVBLILIWK9B1/conscious-design-mdLe3vlMKU4-unsplash.jpg Blog - Are Virtual Pilates & Yoga Classes Any Good? The class was perfect for all experience levels. I was nervous, even though I was in my living room alone. You have the option to switch off your video-feed, so you can see the instructor and other participants (if they have their video-feed on), but they can’t see you. I opted to have mine switched off which instantly took the pressure off for me. I didn’t have to worry about looking silly, as it was just me. Most poses had different options to increase the intensity, so you can make it as difficult as you feel comfortable. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1615822870138-TE0XD3XRH03NW6DUA2N3/unsplash-image-Qvkv9MyYdLo.jpg Blog - Are Virtual Pilates & Yoga Classes Any Good? Virtual does not mean less personal. I (usually) prefer going to the gym, than working out at home (though present circumstances haven’t left me with any other option). I like the gym because it feels more like an experience than being at home, sweating, alone. However, the live virtual class made me feel like a part of a group, as everyone was completing the class together in real time. Also, Beth was much more welcoming than my usual gym instructors shouting at me during a 6am spin class! https://andrahealth.com/blog/mindfulmarch monthly 0.5 2021-03-15 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1614615969293-2IQ8A4QQHUJ0QJXHBF0V/pilates+yoga+nutrition+physiotherapy+fitness+personaltraining+derby+melbourne+acupuncture Blog - Mindful March. - Spring is literally where nature starts to bloom again. New beginnings. So how about new beginnings for you? You may feel a sense of change as we go into Spring that motivates you to do something different. Maybe work or life events are making you stressed or unhappy or you feel like you want to be a bit more ‘well’? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1614616918570-FEERMZY6H3U45CTJHKUT/pilates+yoga+nutrition+physiotherapy+fitness+wellness+personaltraining+derby+melbourne+acupuncture Blog - Mindful March. - Mindfulness can certainly help and is actually the first step in any health journey, mental or physical. It’s a huge buzzword in ‘wellness’ and has been prevalent in our culture for the last 3 years, maybe more. But what is it, actually? Can you achieve it every day? And why the heck should you? Mindfulness is the practise of being ‘in the present moment’. https://andrahealth.com/blog/how-to-support-healthy-skin-from-the-inside-out monthly 0.5 2021-03-01 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1614006840221-7QE2MD3YYFT4BSS3INXJ/image-asset.jpeg Blog - How to Support Healthy Skin from the Inside Out! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1614006887772-PQ0YHSNNYCUZDMUS7NRN/image-asset.jpeg Blog - How to Support Healthy Skin from the Inside Out! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1614006977439-6G1ZOVC5GX5AV24AO4KG/image-asset.jpeg Blog - How to Support Healthy Skin from the Inside Out! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1614007160367-BS2HTGUQA10N5T3VA3JD/pilates+yoga+nutrition+physiotherapy+fitness+melbourne+derby+personaltraining+acupuncture Blog - How to Support Healthy Skin from the Inside Out! - 1. Overall Diet Quality is Key The thing that is going to make the biggest difference to your skin’s health is having a well-balanced diet full of whole foods, fruit and veg. If you are eating take-aways 4 times a week or snacking on 26 chocolate bars a day, this will likely reflect in your skin’s outward appearance. Now we’re not saying that you should never treat yourself, just try to prioritise fruit and veg, minimally processed protein sources, wholegrains and pulses and you’ll be off to a good start! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1614008537146-E05DNDR5B2U1PE0M1MDO/pilates+yoga+nutrition+physiotherapy+melbourne+derby+personaltraining+acupuncture+therapy Blog - How to Support Healthy Skin from the Inside Out! - 2. Hydration If you’ve ever suffered from dry skin, you’ll know how essential a good moisturiser is. However, it is just as important to hydrate your skin from the inside out. Making sure you’re drinking enough fluid every day will aid in keeping skin hydrated so try to aim for 1.5-2 litres of fluid every day. This can be water, squash, herbal teas, milk, even caffeinated drinks count though try to limit these to just 1 or 2 in the morning if possible. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1614008971779-RFDXNRD0UP9Y91AGAZQF/pilates+yoga+nutrition+physiotherapy+personaltraining+derby+melbourne+acupuncture Blog - How to Support Healthy Skin from the Inside Out! - 3. Omega-3 Omega-3 fatty acids are found in oily fish such as salmon, trout and mackerel, and also in flax or linseed. Omega-3s have been shown to help with skin hydration and have particularly notable positive effects with skin conditions such as psoriasis, reactive / sensitive skin, rosacea and eczema. While it would be great to be eating oily fish 3-4 times weekly, this is not realistic for most of us so often an omega supplement can really help. We offer both an Omega + supplement specific for skin health which also includes vitamin A, and also a straight up Omega 3 supplement; both of which you can buy in our online shop. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1614009568301-C26P0APC7SE91N8SS3YB/pilates+yoga+nutrition+physiotherapy+derby+melbourne+acupuncture+fitness+personaltraining Blog - How to Support Healthy Skin from the Inside Out! - 5. Minerals Similar to vitamins, we need minerals in our diet for our overall health, but there are a couple that provide specific benefits to our skin, namely zinc and selenium. Zinc has particular effects on skin repair, maintenance and protection, while selenium provides similar function to antioxidants mentioned above. Zinc is found in a range of foods including meat, shellfish, seeds and milk, while selenium is found in high quantities in brazil nuts as well as fish and meat. As with vitamins, it is possible to get enough zinc and selenium by eating a varied and balanced diet, but at times supplementation can be useful. If you’re worried about the variety or quality of your diet, we offer a wide-spectrum multivitamin that supports overall health as well and skin, hair and nail health. https://andrahealth.com/blog/shouldimakeatrainingplanforrunning monthly 0.5 2021-02-15 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1613396669186-FPJCAK5GSDV000BMDKHL/image-asset.jpeg Blog - Should I Make a Training Plan for Running? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1613397088480-GSSYDASUO3OQBUIRUZL5/image-asset.jpeg Blog - Should I Make a Training Plan for Running? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1613397015400-VMDT63MWJOOUWPMOEGQF/image-asset.jpeg Blog - Should I Make a Training Plan for Running? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1613398714819-4IUIUCSMJU65QRZNLI5P/pilates+yoga+physiotherapy+nutrition+derby+melbourne+personal+training+acupuncture+running+fitness Blog - Should I Make a Training Plan for Running? When you plan your running regime, you will plan in rest which is super important. Your body needs time to rest and recuperate, otherwise it can overwork, and this is when injury occurs. Very often we hear clients saying ‘I used to run, but it knackered up my knees so I stopped’ - but this kind of talk can be prevented with proper care and planning in your exercise. We don’t mean to sound like a teacher telling you off, we just want to stress the importance of a training plan. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1613400044997-WLY4SPIPUNZY95RS460T/pilates+yoga+physiotherapy+nutrition+personal+training+acupuncture+running+derby+melbourne Blog - Should I Make a Training Plan for Running? - What needs to be included in my training plan? There are two key elements to any good training plan: variety and rest. Runs need to vary in distance and intensity, in order to be effective. Varying your runs, not only makes it more interesting for you, but makes different areas of your body work, rather than always using the same muscles. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1613400408621-1NG0U0WST7ISXKM30QJC/Pilates+yoga+physiotherapy+nutrition+personal+training+running+acupuncture+derby+melbourne Blog - Should I Make a Training Plan for Running? - How can I find out more, and create an effective training plan? You can purchase our ebook, So You Want to Run? for just £3.50, to find out more about creating an effective training plan, and for more tips and information on running your way to success. https://andrahealth.com/blog/how-virtual-pilates-can-benefit-you-during-lockdown monthly 0.5 2021-02-15 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612189456907-7KZ0T8YML88SM2D99G71/image-asset.jpeg Blog - How Virtual Pilates Can Benefit You During Lockdown. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612189305360-TFERLE6XW0QGNSCN8M7X/conscious-design-VPIOu-WM-9I-unsplash.jpg Blog - How Virtual Pilates Can Benefit You During Lockdown. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612189354483-BZ1S2I67FGYJTQ1GX43M/image-asset.jpeg Blog - How Virtual Pilates Can Benefit You During Lockdown. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612192691119-RG1Q1S2YF2E0V4I6EDNJ/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How Virtual Pilates Can Benefit You During Lockdown. For those of you that like to head for the back of a class and try and blend into the wall behind you, it is your time to shine. The setting is now your front room or garden and there is no audience. Virtual classes are the perfect way to try out all those poses or movements that before you would have avoided. Your confidence can build. You may not stride to the front of the class in the future but you now have built a really great foundation. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612192779897-36BYY75L6HCLL5LVWJ30/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How Virtual Pilates Can Benefit You During Lockdown. For the more experienced among you, this is a great time to deepen your practice, to find new teachers that were previously inaccessible to you due to distance and time, and learn from them. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612192912287-FIZUXBT6KQHM6OA3KDCO/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How Virtual Pilates Can Benefit You During Lockdown. And for those people coming to Yoga or Pilates for the first time, well you are about to learn more about your body, be stronger, more flexible and have more fluidity of movement. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612193097875-VGE49ISZ4LSODQVKF877/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How Virtual Pilates Can Benefit You During Lockdown. One of the key reasons that Yoga and Pilates helps mentally is through breath work. Deep breathing instantly calms our central nervous system. We have all become addicted to the news and this can lead to a high level of stress constantly pulsating around our bodies. Being reminded during a class to marry breath to movement, or even just to breathe deeply can help your body to deal with this constant stressed state. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612193254232-XSVBNGWPSVNNIVO4FK38/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How Virtual Pilates Can Benefit You During Lockdown. Also, from another mental health perspective, attending virtual classes allows us to still be part of a like-minded community. It is very easy to feel lonely during this time, and seeing lots of (virtual) smiling faces before and after the class can be a real boost mentally. This adds to the natural high that exercise also provides for us! As a teacher, we are having to adapt our teaching styles and this means as a student you will benefit. We are all on a massive learning curve together. Teachers always learn from their students, now more than ever. https://andrahealth.com/blog/valentinesgiftideas monthly 0.5 2021-02-01 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612186040726-QPJJ5U582ZAPE2IOPK96/image-asset.jpeg Blog - Valentines Gift Ideas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612185934969-AE93IXEJES9DCLFWP04A/kalos-skincare-jyKa0Ynxvow-unsplash.jpg Blog - Valentines Gift Ideas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612186093200-FB2K6I0U952DYOLF6S8R/4.png Blog - Valentines Gift Ideas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612186321417-5QEC6A1NWEB17IOW7WN2/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Valentines Gift Ideas. - Club Andra Subscription Club Andra is our health, fitness and wellness online community. Members can enjoy on-demand videos, classes and guides relating to fitness, health, nutrition, Physiotherapy, Pilates and Yoga. Club Andra has everything from workout classes, to how-to guides on Yoga poses, to cook-alongs, to expert Nutrition guides. Membership is £10 per month and can be cancelled anytime. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612186692196-OQIJK9CURFI7JRIQ5M5A/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Valentines Gift Ideas. - Unlimited Classes Why not treat your partner to UNLIMITED Pilates and Yoga classes for two weeks for £20? Whether they’re regulars at Pilates and Yoga classes, or you know they secretly fancy giving them a go - this gift offers them the ideal opportunity to immerse themselves in our Pilates and Yoga classes. All classes are currently only offered live and virtually, and can be booked here. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612187023225-YHFIH5YZ5EE07HRNGKON/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Valentines Gift Ideas. - Sports Massage Offer Sports massage is a highly beneficial technique to reduce pain and tension in tight, sore muscles. Sports massage can be used to enhance performance, warm up muscles and aid healing. Sports massage is not only for athletes, it can help anyone to relax and lower stress as it improves circulation and reduces tension. Special offer - £115 for 5 x 30 min sports massages (to be booked once government restrictions are lifted). https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612187360722-HTHRK8T9E4E31SE1C22G/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Valentines Gift Ideas. - Luxury Skin Care. We stock an award-winning premium range of supplements which support healthy skin, overall wellbeing and environmental awareness. The range of supplements are ideal for someone who takes extra care of their skin, or who would love a high quality skin care treat. We offer a variety of supplements, with ranging prices to suit every budget. https://andrahealth.com/blog/roses-3-top-tips-for-not-overeating-during-lockdown monthly 0.5 2021-02-01 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1611590246929-H8UIHC8KOFAI2YKVWU8Q/image-asset.jpeg Blog - Rose’s 3 Top Tips For Not Overeating During Lockdown https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1611590322589-P9QL1UX3SKXH9RKR3PVP/image-asset.jpeg Blog - Rose’s 3 Top Tips For Not Overeating During Lockdown https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1611590360405-OZ323499ZF6F7KG3BX5B/image-asset.jpeg Blog - Rose’s 3 Top Tips For Not Overeating During Lockdown https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1611590565631-YKN74A9ACMP48OCATEN2/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Rose’s 3 Top Tips For Not Overeating During Lockdown - Plan what you’re going to eat each day Set yourself lunch and snack breaks even when you’re working from home so you don’t end up grazing on unhealthy snacks all day long. Plus, if you know you’ve got a delicious lunch coming up at midday, it gives you something to look forward to! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1611590683144-KCENR6ZPTILB3V6W9DOZ/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Rose’s 3 Top Tips For Not Overeating During Lockdown - Organise what you’re going to eat AFTER you’ve done your food shop You don’t know what you’ll be able to get hold of, or you may not have access to all your usual groceries, so plan what you can make with the food you can get. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1611590808335-TVVOZVHUFNDH9SP9MD1K/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Rose’s 3 Top Tips For Not Overeating During Lockdown - Create a new meal once a week Google, check out BBC Good Food, Jamie Oliver Recipes, our recipes or cookbooks, and challenge yourself to make one new dish each week. This is particularly useful if you can’t get your usual groceries and need some inspiration for those random store cupboard ingredients. https://andrahealth.com/blog/how-to-keep-fit-as-a-vulnerable-person-during-lockdown monthly 0.5 2021-01-25 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610978064603-Y220Z0UYPO7C6RUK9O5U/image-asset.jpeg Blog - How to Keep Fit as a ‘Vulnerable Person’ During Lockdown. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610978155212-UP4N4YK00W4DBQ1Y10D2/image-asset.jpeg Blog - How to Keep Fit as a ‘Vulnerable Person’ During Lockdown. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610978168446-1KV6YDZKMY6EK31Y7923/95958327_606924333502231_3444386814444437504_n.jpg Blog - How to Keep Fit as a ‘Vulnerable Person’ During Lockdown. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610978446443-OXQPB379O9YTYJF9KMUZ/image-asset.jpeg Blog - How to Keep Fit as a ‘Vulnerable Person’ During Lockdown. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610978481940-OZ8PR6KH8O4JC0BKHLUW/image-asset.jpeg Blog - How to Keep Fit as a ‘Vulnerable Person’ During Lockdown. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610978524238-203A5K7KRRP7JTT0JG5A/image-asset.jpeg Blog - How to Keep Fit as a ‘Vulnerable Person’ During Lockdown. https://andrahealth.com/blog/fourtoptipsforbeginnerrunners monthly 0.5 2021-01-18 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610103889970-EPDYAFWKBJ07AJ1SG9PF/94381858_650920935686649_3521893334706552832_n.jpg Blog - Four Top Tips for Beginner Runners. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610103908951-R0J9QXODY145GZF5WWX8/94381845_260245375016915_6535397549568688128_n.jpg Blog - Four Top Tips for Beginner Runners. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610103952718-45W3TFPR9ZPOPSZS9T05/sporlab-XiZ7pRvCzro-unsplash.jpg Blog - Four Top Tips for Beginner Runners. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610104683864-FWYDKSBHWHJ9KPC7248F/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Four Top Tips for Beginner Runners. - Plan Your Recovery Whilst it may seem to make sense to go hard or go home when running. Not enjoying rest and recovery as part of your running increases the risk of injury, and no one wants that! Whether that is overvaluing high intensity training, inevitability leading to ‘BOOM & BUST’ or undervaluing lower intensity sessions – ‘REST IS RUST’. This doesn’t only apply to your physical self but also your mental wellness. Don’t let training take over your life and make sure you include downtime to do other things that you love and enjoy. Stress and mood have been shown to influence and be influenced by pain. But, always remember, the best form of recovery is sleep. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610104462726-MMNX8L02WSZG14BDNHYH/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Four Top Tips for Beginner Runners. - 2. Create a Training Plan Identify your current limits. What is your current training background? Scribble everything down, not just running. Not sure where to start? Our friendly, expert team offer one-to-one training and exercise plans. Approximately 80% of running injuries are thought to be linked to a form of overuse. The most frequent being rapid changes to load. The force between a foot and floor in a runner is thought to be approximately 2.5 times body weight. For an 80kg runner who averages 500 steps per mile this is 100,000kg of load per mile. This a great way to visualise why jumps in distance increase risk of injury. You wouldn’t jump from the 2.5kg dumbbell straight to the 50kg’s. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610104561016-B76EJIMPM7EM752LRRNJ/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Four Top Tips for Beginner Runners. - 3. Think About What’s on Your Feet If you are looking for a new pair of trainers, it’s best to have an idea about what type of running you want to do. Pavements, muddy forests or a bit of everything. But when it comes to the big day of selecting your trainers, our best two bits of advice: - Take all the advice you can get, even if you think you know it all, never insist on a make and model. - Second, if it’s comfy it’s probably right. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1610104877406-VQL7IVBEYSM50QHMX594/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - Four Top Tips for Beginner Runners. - 4. Don’t Ignore Pain Firstly, don’t panic and quit running! Second, don’t blame your equipment. It may be well something you haven’t thought about. Book in an appointment with us to assess the problem, and see how we can help your running journey. If it keeps you running, it’s well worth it! https://andrahealth.com/blog/howtostayhealthyoverchristmas monthly 0.5 2021-01-08 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607340513494-W0DFQ3ZVUS3ZAZK8PQ78/image-asset.jpeg Blog - How to stay healthy over Christmas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607340592689-IYRR1DO7FTLHTNIV8XAN/image-asset.jpeg Blog - How to stay healthy over Christmas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607340742363-UPOH261NCMXC9QLDUPD0/image-asset.jpeg Blog - How to stay healthy over Christmas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607340835594-I78938GZRDAMN6HBPFT2/image-asset.jpeg Blog - How to stay healthy over Christmas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607340877855-XCKEX01EW2941PRCNJFD/image-asset.jpeg Blog - How to stay healthy over Christmas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607340912509-N29NTXO7K3VDWIOD90SL/image-asset.jpeg Blog - How to stay healthy over Christmas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607341087163-PEAKTA4GA81CDK6AU1Z2/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - How to stay healthy over Christmas. - Stay hydrated Maintaining steady levels of your fluid intake throughout this time of year plays a huge role in feeling healthy, especially with increased alcohol consumption. We suggest boosting your fluids by drinking a substantial amount of water to reduce water retention, reducing caffeinated beverages, fruit and herbal teas, warm honey and lemon and lemon water - staying hydrated doesn’t have to be tedious! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607341213516-4UC0X7ILAHDLIKW9ZLVN/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to stay healthy over Christmas. - Up your vitamin intake Finally, this may be an obvious tip, but we can’t stress just how valuable vitamin and mineral intake is during these harsh Winter months. Keeping on top of your vitamin intake pre, during and post Christmas may seem like a bit of a chore, but it’ll do wonders for your body, we promise! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607341363649-07T1J2ASUQ3MK186UEUH/image-asset.jpeg Blog - How to stay healthy over Christmas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607341414391-CFWJGIFP187RGEC6XHRW/image-asset.jpeg Blog - How to stay healthy over Christmas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607341441587-M51J7BRE10YO84S26VOS/image-asset.jpeg Blog - How to stay healthy over Christmas. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1607342756732-F8A1JVZETES4B5KOQNE2/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to stay healthy over Christmas. At the end of the day, Christmas comes around once a year so do make sure you enjoy it while it’s here. 2020 has been a difficult year and while it is key to relax and enjoy the festive period, do remember that looking after your health is so important as well. Have a wonderful Christmas from the whole team at Andra Health and if you want to book an appointment with any of our health practitioners, you can book online here. Written by Rachel Walker - Nutrition Intern https://andrahealth.com/blog/howtocareforyourskininwinter monthly 0.5 2020-12-07 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606230008833-0ZFOP2JV18M0PP95XC0E/image-asset.jpeg Blog - How to Care for Your Skin in Winter. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606230138029-87RWGLF8ZM752C3QKNOJ/image-asset.jpeg Blog - How to Care for Your Skin in Winter. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606230050365-BRNUR3S5D4OXEWHV3LSG/image-asset.jpeg Blog - How to Care for Your Skin in Winter. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606230684706-ZB2XVZC6URZTTNKF4GV8/image-asset.jpeg Blog - How to Care for Your Skin in Winter. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606230744499-3ABSB23ASL4TXE96N44K/image-asset.jpeg Blog - How to Care for Your Skin in Winter. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606230822342-NKPR0VB5GSAB9KTMMLKN/image-asset.jpeg Blog - How to Care for Your Skin in Winter. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606231110157-SQVEGM9J6GUR6CS9P95D/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to Care for Your Skin in Winter. - Eat enough fat Fat is essential in our diets for general health, immunity and skin health. Fat in foods contains the fat soluble vitamins A, D E and K, which all contribute towards healthy looking, glowing skin. Try to include a fat source in every meal and get a range of different fat containing foods. Things like oily fish (salmon, trout), avocado, oils, butter, coconut oil, nuts and seeds are all great. Why not switch up to a higher fat dairy - go for blue milk rather than green, or try a 5% fat yoghurt rather than 0%. See what a difference it can make. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606231300942-M9S4924OX7L27DRVI1WG/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to Care for Your Skin in Winter. - Consider supplementation While it would be ideal to get everything your body needs from food and drink, that is often not possible. If you don’t eat certain foods, have gut issues, or are eating in a calorie deficit to lose weight, you might find your diet lacking in certain micronutrients (vitamins and minerals) that are key for glowing skin. In particular, if you’re suffering from dry winter skin the Advanced Nutrition Programme Moisture Lock supplement and Skin Omegas can really help. The omegas are particularly beneficial if you struggle to eat oily fish (such as salmon and trout) more than once a week. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606231544220-I8PJ0G5IVNWI2UMT9AOZ/image-asset.jpeg Blog - How to Care for Your Skin in Winter. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606231597911-9AC2XXD19UE42VRCCWVG/image-asset.jpeg Blog - How to Care for Your Skin in Winter. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1606231566680-8BIB8NSW19YFX30QFJRY/image-asset.jpeg Blog - How to Care for Your Skin in Winter. https://andrahealth.com/blog/6toptipsforworkingfromhome monthly 0.5 2020-11-24 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604931584202-YRNKW3D1TTLDK8V7VR6X/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604931609610-6197CUC3BSB88UK99H7I/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604931637447-GDS5T7DVI9D5AMTUEHKW/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604931750604-B2W62V3LY8JXUXDI1YFB/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604932240474-DSZ0JN6M6BMBC1XTY028/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604932321001-JAY210E0MN45K2VEN41I/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604932350133-68TWB1JOHX7RX69OP34Q/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604932387296-LSR2NM9KGTU8EK3HM9KL/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604932445452-J7F2YXLFZJYESK9FE30F/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - 6 Top Tips for Working from Home. - 3. Work in a different room One of the great advantages of working from home is that you could literally just work from your bed if you choose to, but realistically how productive are you going to be? What is your posture going to be like sitting in bed or even on a sofa all day (cue sore backs and shoulders)? In terms of productivity but also looking after your mental health, it can be useful to have a separate room or space in the house where you can work. This will help you to dissociate your bed or living room with work and switch your brain off at the end of the day. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604933772800-P1EGVIB01YRQO0LOQ9E4/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - 6 Top Tips for Working from Home. - 4. Take a break without your phone It is all too easy to spend your breaks throughout the day scrolling, but when you’ve spent a large part of the day staring at your computer screen, is more time looking at a screen really what you need? If you enjoy a bit of social media, why not schedule in some designated scrolling time in your day and set yourself a time limit on your phone so that you don’t overindulge. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604934063303-9L41GKBW7LHXFZGLG5UZ/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604934182547-R02GQ0QUUJHM7TW17PRV/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604934520206-VC03LBOZGQ9ARTIL8E6N/image-asset.jpeg Blog - 6 Top Tips for Working from Home. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1604934831318-G1QMK8APEBP61PCZTGWO/image.jpg Blog - 6 Top Tips for Working from Home. https://andrahealth.com/blog/howtofitpilatesexercisesintoyourdailyroutine monthly 0.5 2020-11-09 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602601784389-R3JE17FJO9XKLQCPQT94/1.png Blog - How to Fit Pilates Exercises into your Daily Routine. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602601794123-90V7KASD4W61F3ROV6DP/2.png Blog - How to Fit Pilates Exercises into your Daily Routine. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602601801226-MPT7XODJ850O1SH8DDBI/3.png Blog - How to Fit Pilates Exercises into your Daily Routine. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602601809699-YFOFA3SKQ7ZRZHTL95N5/4.png Blog - How to Fit Pilates Exercises into your Daily Routine. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602602710462-LMF88E3OBK3QWUN8UFCV/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - How to Fit Pilates Exercises into your Daily Routine. - Morning Coffee Muscle Wake Up Most of us enjoy a quick cuppa in the morning and most kettles take around 2 minutes to boil. After lying in bed all night you back, neck and legs need a bit of TLC so spend these precious 2 minutes doing the Pilates Roll Down. Tip your chin to your chest and slowly uncurl your spine so you are about ¼ of the way down to the floor (think ragdoll) and just hang out there and feel the most gorgeous stretch down your back and legs. When you want to return to that kettle slowly roll all the way up, one vertebrae at a time, starting at the bottom and finishing with the top of your neck. If you find this hard stand against a wall and take your back off it bone by bone and then re-stack that spine, making sure every vertebrae is placed onto the wall in sequence. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602602608977-FPO3NBLGRJO9T1R25FX6/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to Fit Pilates Exercises into your Daily Routine. - Teeth Brushing, Joint Strengthening Blend Don’t just stand at the sink brushing your teeth, get those calf muscles working and ankle joints stronger! Admittedly this takes a tiny bit of coordination but while standing at the sink, place your feet parallel to each other about 2-3 inches apart. Rise on to the ball of your feet, making sure the weight is on your 1st and 2nd toe and lower back down. After 10 of these you can open your feet into the Pilates stance (think heels close together, feet in a V position, or my favourite is think of Charlie Chaplin). Again raise up on the ball of your feet and lower back down 10 times. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602602970874-PP3S8OWHCZ3I237O1QTA/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to Fit Pilates Exercises into your Daily Routine. - Pelvic Tilt Time We spend most of our time sitting down, and if we do get time to exercise do we pay any attention to our pelvis? Pelvic tilts are a Pilates Staple and can be done almost everywhere. If you are seated, lengthen your spine and make sure your back is against your chair with a slight arch at the bottom of your spine. From here you need to push your lower back against the chair so the arch disappears, hold for 2 seconds and then (for want of a better descriptor) pretend you have a big bottom and push it out behind you. The arch this created will be quite big and you need to make sure it isn’t painful and that you aren't sticking your chest out as all the movement needs to be from your pelvis. If you are lying in bed or fancy an alternative you can follow these same instructions lying down. Place your feet on the floor (ankles, knees and hips in line with each other) and again push your back down into the ground before arching it away. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602603258481-Z3OLQKA7NNA4N7J5M4QG/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to Fit Pilates Exercises into your Daily Routine. - Stretch Stretch Stretch Start by warming your muscles up, this can be a quick trip round the office, or a few bum kicks (lifting your heel and trying to touch your bottom). After you have done this you can do a Pilates Roll Down (see previous) and then try to touch the floor. Once you have gone as far as you can go bend your right knee and grab your thigh, calf or rest your hand on the floor and keep you left leg straight hold for 10-20 seconds. Then swap sides. Sit on a chair and put your right ankle on the opposite knee and gently push the right knee down. You should feel a stretch on the right leg and glute muscle - you can also go on your toes on the left leg to deepen the stretch. Hold this for about 20-30 seconds and then repeat on the other side. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602604016455-DH2R6Y7X81JRQ3C4H0FB/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to Fit Pilates Exercises into your Daily Routine. - Aaaaand breathe Take a minute to think about your breathing. Look at your stomach and see what it is doing. Moving in and out? That is what we call ‘Diaphragmatic breathing’. This is where we let our stomach expand to let the lungs fill with air and we don’t think about it. Most of us will actually only use half of our lungs capacity breathing like this. Now, time for some ‘Intercostal breathing’, more commonly known as ‘lateral breathing’. Get comfortable and place your hands on your bottom ribs, slightly contract your abdominal muscles (think putting on a pair of jeans that are a tad tight) and now slowly breath in through your nose for a count of 5 and attempt to make your ribs expand to the sides and back. Breathe in to the point where you physically can’t breathe in any more and then slowly exhale through your mouth for a count of 5. As you exhale you should feel your ribs contract along with your abdominals - try to exhale until you literally have no more air left in your lungs. Hard right?! This type of breathing is essential to Pilates and life in general. When doing abdominal exercises we tend to hold our breath which is not ideal and as we go about our daily lives most of us just ‘let it all hang out’, which means our abdominals are doing very little to help our spine and posture. Take 2 minutes to practice this breathing technique and attempt to hold your abdominals in and breathe deeper. You will feel more energised and you will notice that you are standing better, look like you have lost inches off your waist and gained a few inches in height. You can practice this as many times as you want in a day and you can start off by breathing in and out for 5 counts and as you get more experienced you can challenge yourself and attempt 6, 8 or even 12 counts. https://andrahealth.com/blog/whatsthedealwithcalories monthly 0.5 2020-10-13 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601459506349-ODM6H3U2PKPK967IQ9KA/image-asset.jpeg Blog - What’s the Deal with Calories? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601459550409-MPWP6EGWGWOETK580F8S/image-asset.jpeg Blog - What’s the Deal with Calories? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601459580313-ZW9ZVWX07CMWVFELPDXP/image-asset.jpeg Blog - What’s the Deal with Calories? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601459643251-9S6K4CZXGDCRCI8M9JBJ/image-asset.jpeg Blog - What’s the Deal with Calories? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601459966623-92JAZNH7WTI4LR1RHIYQ/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - What’s the Deal with Calories? It is also worth knowing that if you use an app to track the number of calories you’re eating, or even if you just use the back of food packets to calculate calories for yourself, these are by no means accurate. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601460415790-1FKRMOSKPFEGKEFKPEW3/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - What’s the Deal with Calories? Food labels can be out by 10% and how often do you actually weigh all the food that you are preparing before you enter the info into the app? Did you check whether the calorie content stated was for the food cooked or uncooked? Is there a difference (often weights will be different when foods are cooked)? https://andrahealth.com/blog/thebenefitsofpilatesandyogawhilstpregnant monthly 0.5 2020-09-30 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601287759895-GO7FMIYAWH04UV09PGEX/1.png Blog - The Benefits of Pilates and Yoga whilst Pregnant. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601287778383-BI6NQ719Q7DT5B22MU26/2.png Blog - The Benefits of Pilates and Yoga whilst Pregnant. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601287801249-WS8Q15I9VC1P8YZN9BTS/3.png Blog - The Benefits of Pilates and Yoga whilst Pregnant. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601288860951-5D4ACDHFFCJJMAHBD7II/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - The Benefits of Pilates and Yoga whilst Pregnant. - Breathing. During the first trimester you may be finding that your energy levels feel non-existent, Pilates and Yoga can guide you through simple movements but more importantly are reminding you to breathe. Learning breathing techniques in pregnancy can help with symptoms such as nausea and anxiety as well as leading to a sense of calm and renewed vitality. It is also a perfect time to start building that special connection with your baby and to check in with your feelings. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601289200157-HWUI2DF8N80MSV03LKCA/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - The Benefits of Pilates and Yoga whilst Pregnant. - Pelvic Floor. This is one of the most important things you will be taught (or reminded of) during a class. The pelvic floor are like other muscles within the body that must be worked, but also released. This is key to aid with an easier delivery, and to minimise the after effects of labour upon the body. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601305632963-0N7XWNGS8SCYOZ3WQMZP/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - The Benefits of Pilates and Yoga whilst Pregnant. - Muscle Strengthening. Beginning or continuing with Pilates or Yoga during pregnancy means that you maintain or increase the strength of your body and support the changing posture which aids with the common aches and pains of pregnancy. It also helps the body to recover after labour. There will be focus on what is needed for the body postnatally such as stronger arms for picking up and carrying your baby. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601306064392-L4YB08FSCLW8G0CBX3GJ/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - The Benefits of Pilates and Yoga whilst Pregnant. - Stretching. The changing body can have a lot of pressure put upon it and learning how to stretch to relieve the aches and pains can be not only amazing for the body but also for the mind. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601306155544-E7R9X44OZJDIO2XWYNWR/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - The Benefits of Pilates and Yoga whilst Pregnant. - Birth Preparation. You will also learn techniques for birth preparation such as breath work, pelvic floor release, pelvic opening movements, ways to move the body to relieve tension and ways to stay quiet and still to listen and trust your body. https://andrahealth.com/blog/howtostaymotivated monthly 0.5 2020-09-28 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599135832918-AB3ES467SWG8P3P9E5NR/image-asset.jpeg Blog - How to Stay Motivated. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599135894074-1GV7DG93W5FOHJWN0V2M/image-asset.jpeg Blog - How to Stay Motivated. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599136000915-QZ5WQ2S3PU5R80NFND2C/image-asset.jpeg Blog - How to Stay Motivated. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599136175833-MY6S9LV01N0ER4GJV3U6/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to Stay Motivated. - Plan your week. Sit down and look at your schedule, pick at least two days where you have the time to exercise and then write it in your diary. Mentally you can then prepare for the workout and once it is written down you are more inclined to do it. Not only that, make sure you take enough ‘fuel’ for your day - you will accomplish nothing on an empty stomach - and keep hydrated. This way you are not only mentally prepared but also physically. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599136289890-RZ7UEHUJYDC5AEKJ73JC/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to Stay Motivated. - Habits take five weeks to make. The first few weeks may feel like a chore, and you might struggle in week three or four in sticking to your plan, but by the fifth week it will feel like second nature to reach for healthier choices, consistently have water on hand, and smash those workouts. https://andrahealth.com/blog/howtocreatebalance monthly 0.5 2020-09-10 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598013958057-20517G0IE4996LU35J3A/image-asset.jpeg Blog - How to Create Balance in Your Life https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598013990618-88XSUK74DYR4UX9N6XAJ/image-asset.jpeg Blog - How to Create Balance in Your Life https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598014050044-I4007NJTMBYUNE23GHDM/image-asset.jpeg Blog - How to Create Balance in Your Life https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598014173898-IISBSR10QHMW8FHDDLHZ/image-asset.jpeg Blog - How to Create Balance in Your Life https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598014418489-Q1O9VE93H4LWYT1YGG1A/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - How to Create Balance in Your Life - Why should we find balance? Having balance in your life shouldn’t be an aspirational thing. It should be something we strive for, to improve both mental and physical health. Have you ever felt yourself becoming exhausted and burned out? Maybe you have found that you fall ill when you are stressed, or when you are trying to run around and fit in a million things at one time. This is imbalance and can have huge detrimental effects on your immunity, gut health, sleep, relationships… The list goes on. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598014815474-8AQ2KNMR06U2B5RZGHZB/image-asset.jpeg Blog - How to Create Balance in Your Life https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598014845907-RKPLIGN0WDPGVGLYSI7C/image-asset.jpeg Blog - How to Create Balance in Your Life https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598014859656-EO35GDPWTUYET1I0T15T/image-asset.jpeg Blog - How to Create Balance in Your Life https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598014884061-NI1N8JJ0J0ERSLQ751YM/image-asset.jpeg Blog - How to Create Balance in Your Life https://andrahealth.com/blog/howtogetbackontrack monthly 0.5 2020-09-10 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598010937565-8YVOKJ1WCK0VNGIITKPT/image-asset.jpeg Blog - How to get Back on Track https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598010995044-1RERJ47XAED771DNZ4K8/image-asset.jpeg Blog - How to get Back on Track https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598011021696-TL6RDY7YZ8709A71F01O/image-asset.jpeg Blog - How to get Back on Track https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598011052217-HIF5AXQRDKP4IU6S5EEG/image-asset.jpeg Blog - How to get Back on Track https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598011316771-M1RTQS1QIMFBKP664MHP/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to get Back on Track - 1.Acceptance Accept that if you’ve had some time off, you won’t be as strong or as fit as you were before. Accept that you may have put on a few pounds, but that it’s okay. In reality, a short break may have done you the world of good, not only physically allowing your body to fully recover from a rigorous training routine before, but also mentally giving you some headspace and allowing you to come back and enjoy training again. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598011460084-NGCTO2LT6DPL84X37T8J/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to get Back on Track - 2. Goal Setting This is a good opportunity for you to make new goals, or renew old ones. Think about not only WHAT you want to achieve, but WHY you want to achieve it. Though they can be time consuming to set, goals can really help with motivation to train and eat well. When you’re struggling, you can look back and remember what you’re working towards and why, keeping you on track. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598011597144-UHZMTO6MV4D3Y4VUMY2P/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to get Back on Track - 3. Planning It is helpful to plan in training sessions and meals in advance. It prevents skipping sessions or reaching for unhealthy food when you’ve not shopped or done any preparation. Put in your diary when you are going to go to the gym, go on a run, go to a class, even walk to dog! Then on a weekend, make a list of what you’re going to eat at least for dinners every day throughout the week from which you can create a shopping list. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598011717139-AK2V0SENOS05ZKBTIX7O/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to get Back on Track - 4. Enlist help This might be a training buddy who can motivate you through workouts. It may be a partner that can help cook tasty meals. It may be a professional – a Nutritionist to help with your diet, or a Physiotherapist to help with any niggles you may need sorting out. If you have people around you who support you in your goals and journey, you are much more likely to succeed. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598012027629-2Q3D4UL8IPODM1Z38PL5/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - How to get Back on Track - 5. Enjoy it Make sure that you’re not creating a programme such that you are going to burn out, becoming tired and bored after the first week. Create varied gym sessions, go to different classes, try a new sport, search for tasty, healthy meals that you’ve never cooked! There’s no point in living in a way that is overly restrictive. You should be creating a sustainable and healthy lifestyle, that you love living! https://andrahealth.com/blog/areyouafraidtoeathealthily monthly 0.5 2020-09-30 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008092834-1VJWHICNJO3HWJQAEKGE/image-asset.jpeg Blog - Are you Afraid to Eat Healthily? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008146889-OW4HZZ9ECHE86SLNOL5P/image-asset.jpeg Blog - Are you Afraid to Eat Healthily? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008186952-PHSOEVDNTVZQ0VZ5JAC2/image-asset.jpeg Blog - Are you Afraid to Eat Healthily? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008212548-0QTBTN2CU6MRKOJECWSL/image-asset.jpeg Blog - Are you Afraid to Eat Healthily? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008399851-H16NIY0KGS8JWS0TN2X4/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Are you Afraid to Eat Healthily? A nutrition client of mine who has recently changed her diet for the better mentioned that, despite being 4 weeks in to her new lifestyle, and making good progress in terms of body shape, health and fitness, she was yet to tell most of her family and friends of her journey. She told me that she would rather keep it a secret so she didn’t get teased for paying for nutrition advice, adding that a lot of her friends ‘wouldn’t understand or see the point’. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008532072-J8QZLBPHMTAHAHHSJ35D/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Blog - Are you Afraid to Eat Healthily? Despite the recent health movement that has been accelerated with the rise of social media influencers preaching nutrition and fitness; as a British public I think there is still a way to go in accepting healthy living as the norm. We are still very guarded when it comes to baring our eating and gym habits. We will publish photos of gorgeous fulfilling salads on Instagram, but when it comes to ‘real life’, we can still feel shy to choose a healthier option in a restaurant in front of our friends. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008870651-SR0APDUZIQBDAC6E7RNV/image-asset.jpeg Blog - Are you Afraid to Eat Healthily? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008887987-GVPFCX167L01TTVFLSQN/image-asset.jpeg Blog - Are you Afraid to Eat Healthily? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008966021-6VHO78W0IQ9BXTF86Z1I/image-asset.jpeg Blog - Are you Afraid to Eat Healthily? https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1598008993434-NK4UTKQFKP8U4634GQ9B/image-asset.jpeg Blog - Are you Afraid to Eat Healthily? https://andrahealth.com/blog/eatingtorunfaster monthly 0.5 2020-09-10 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597239346304-S4U753VW905RLP0JD6KX/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597239492085-UMNAUDSTJF2RSUCNC0HH/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597239560936-GLED9X329B7LOFSH0J4O/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597239683882-NGMNTJ7HIYHBVRN0Z8RO/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597240435859-HPST79FDIT8GIDT2L2ZO/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597240451102-K6SGH2NITSZ2IPIAF0SW/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597240534268-PXAUW6UPTJ5JMR8WILGX/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597240680957-NW9BLBLVE6M9I9RB6WWR/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597240922461-WJNUA0MSAUIXPLC0J3JQ/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597240953553-I5ZESY9JB9SO3NV4CB5G/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597240984730-A9ZA01S4K76413BNOUXM/image-asset.jpeg Blog - Eating to Run Fast(er) https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597241010944-TCO5KQI73U3SMX1CEQW4/image-asset.jpeg Blog - Eating to Run Fast(er) https://andrahealth.com/blog/7healthylivingtips monthly 0.5 2020-09-10 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597235648865-IX2A3KOLB25AHXEOSCSV/7%2BHealthy%2BLiving%2BTips.jpg Blog - 7 Tips for Healthy Living https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597235649101-ON7NVCAAFNLXL6Z028VP/7-Healthy%2BLiving%2BTips.jpg Blog - 7 Tips for Healthy Living https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597235650195-NNN2WB4K4ADC60JHMP0G/7%2BHealthy-Living%2BTips.jpg Blog - 7 Tips for Healthy Living https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597235746016-WHJ7WI82828REV99DWTM/jaikishan-patel-fpEJSJ9mxAw-unsplash.jpg Blog - 7 Tips for Healthy Living https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597237598785-0PFSLJARWDCFWOWLC5I3/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - 7 Tips for Healthy Living - 1.Sleep Sleep is one of the most important factors in your physical and mental health. Getting enough sleep can help with weight loss, cognitive performance and even reduce cravings! Don’t worry if you struggle to get in 8 hours a night though – studies have shown that including an hour’s nap in your day can have an almost equal effect to getting a full 8 hours overnight! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597237403614-HJO93QCUDG73QB4OAG3F/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - 7 Tips for Healthy Living - 2. Vegetables Including vegetables as much as possible is key to healthy living, and will provide a huge range of vitamins and minerals to keep your body functioning optimally. Be inventive in the ways you add veg to meals and snacks – spiralise, liquidise, dip, roast and even disguise in desserts! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597237362928-5NVEZPN91EXEGPFQMBJ7/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - 7 Tips for Healthy Living - 3. Protein Protein is important for keeping you full throughout the day in addition to muscle repair and growth. Including protein in every meal and snack will help if you are dieting, struggling with hunger, or just generally feel run down. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597237303386-CM357Y9IGAVZX40GWBC4/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - 7 Tips for Healthy Living - 4. Hydrate Everybody seems to be aware these days of the benefits of staying hydrated for your skin and for staying alert. Carrying a bottle with you at home, work and the gym reminds you to keep drinking all day long, and help you to track your daily fluid intake. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597237272809-QV8WYG86IS0A2EMEWXJ1/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - 7 Tips for Healthy Living - 5. Get outside Not always possible when the weather is unpredictable, but it will do wonders for your mental health as well as increasing your daily activity. Going for a short walk after work or in your lunchbreak boosts your mood and stretches muscles that become cramped from a day of sitting at a desk. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597237240885-YZX58AVG7RF8POMKPB60/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - 7 Tips for Healthy Living - 6. Decaffeinate Caffeine stays in your system for 6-14 hours, meaning that your 3pm coffee can still affcet you by the time you go to bed! Going decaff for a week, or switching to fruit teas could significantly improve your sleep quality and overall health and wellbeing. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1597237213250-MWEONY0JZWPOZU4TL34Y/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Blog - 7 Tips for Healthy Living - 7. Relax Easy to say, not so easy to do! Stress can affect both our mental and physical health. It can contribute to water retention, bloating and weight gain, and digestive issues. Notoriously tricky to combat, tips to help reduce stress include meditation, yoga, going outside or even just chatting with friends. 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Peanut Butter Christmas Robins. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1605530690914-QNW5ONOB3YSZ3LGSJGWR/IMG_4351.jpeg Recipes - Peanut Butter Christmas Robins. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1605530717895-HJS15MH97EAQO6L2YBL6/IMG_4354.jpeg Recipes - Peanut Butter Christmas Robins. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1605530752216-P6SV9J86GWCQOUTZTKFP/IMG_4388.jpeg Recipes - Peanut Butter Christmas Robins. https://andrahealth.com/recipes/porkmincestirfry monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602695872512-ZNT4LT7S4XIXFQPWA9Z7/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Pork Mince Stir Fry. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602695959450-Y1I5CK00MC0ILBXAESTU/image-asset.jpeg Recipes - Pork Mince Stir Fry. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602696021011-RFVQ52XO4TSKDQCLVG6W/image-asset.jpeg Recipes - Pork Mince Stir Fry. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602696061529-9R1M67FQ7DY3DFSFVCQ7/image-asset.jpeg Recipes - Pork Mince Stir Fry. https://andrahealth.com/recipes/fishpie monthly 0.5 2020-10-14 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601981631768-DE0VPVS7G3BSN9EY3C8M/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Fish Pie. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602596573672-A9UJD9688UFPTFQSILGY/image-asset.jpeg Recipes - Fish Pie. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602596978211-EBIZ396GV0IVS5VSNWE6/image-asset.jpeg Recipes - Fish Pie. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1602597339243-4KAL3280FD9RTDQNE0XQ/image-asset.jpeg Recipes - Fish Pie. https://andrahealth.com/recipes/avocadochocolatemousse monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601970444139-R7SECLI6DC4OPKO9TPJO/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Avocado Chocolate Mousse. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601970891960-SD3PHMU8QVOPEZDSWUJ4/image-asset.jpeg Recipes - Avocado Chocolate Mousse. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601971011947-KK2RL6NZ4LLDZBVF8Z1W/image-asset.jpeg Recipes - Avocado Chocolate Mousse. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601971647476-43ZMSH9OS3X8154VC4KT/Copy%2Bof%2BUntitled%2B%25281%2529.jpg Recipes - Avocado Chocolate Mousse. https://andrahealth.com/recipes/mushroomsontoast monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601893396213-ROFSZWUXT1PW1QZKPSAQ/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Mushrooms on Toast. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601903812951-56JUFRAK0G376GBRXGKS/image-asset.jpeg Recipes - Mushrooms on Toast. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601904005398-D10I6RS8DIA3BKWBJITU/image.jpg Recipes - Mushrooms on Toast. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601904088879-SKP3H0GFEOBVC7AK32Z6/103964773_263091138110953_5529397235496631130_n.jpg Recipes - Mushrooms on Toast. https://andrahealth.com/recipes/supersimpleproteinporridge monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1600084775610-XDX3BHKHTZUSU3MKQ6LP/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Super Simple Protein Porridge. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1600084888076-VX9VO86UE5T4TGP2R6WK/9MUrkR7ITaiCu6UrOkSeFA_thumb_16eb.jpg Recipes - Super Simple Protein Porridge. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1600084899573-PDG7TZHGYPPQT03JEIMV/m8iS%25n6JQjKBF1xN9eeYJQ_thumb_17c3.jpg Recipes - Super Simple Protein Porridge. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1600084922881-AQI2N0FUV7LMFQ0FQUBH/0iKnOhGaSeGzKADjmEPy1g_thumb_16f1.jpg Recipes - Super Simple Protein Porridge. https://andrahealth.com/recipes/bananapancakes monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1600083707151-FJNFJ0Q2EKJXI7B387JI/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Banana Pancakes. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1600084134564-SR5PYRY9XCW40GYHSQZK/image-asset.jpeg Recipes - Banana Pancakes. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1600084255974-GZB2R1NW7RLGYBTT75CI/image-asset.jpeg Recipes - Banana Pancakes. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1600084312785-LPVTJFTN6Z96963VBCHE/image-asset.jpeg Recipes - Banana Pancakes. https://andrahealth.com/recipes/shakshuka monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599660201890-3V6ZN9QKPW959QAQZIRF/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Shakshuka. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599660415626-NDHK0H85XBZ30C98Y8DI/image-asset.jpeg Recipes - Shakshuka. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599660469826-VHQ9K2V5ZJJPYPUL77JP/image-asset.jpeg Recipes - Shakshuka. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599660502033-OOIXQYRVY6WQDHRV9ZRW/image-asset.jpeg Recipes - Shakshuka. https://andrahealth.com/recipes/rosesfavouriteomelette monthly 0.5 2020-10-05 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599658973040-X3S4185Y1O2H39BZD0OW/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Rose’s Favourite Omelette. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599659219238-JOHBQENHZYZ251J2RINI/karina-zhukovskaya-EYQgTSyhXPw-unsplash.jpg Recipes - Rose’s Favourite Omelette. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599659251359-R93N0PQIOG4KXDKCRU1Z/sebastien-marchand-NAs5-bHR-JA-unsplash.jpg Recipes - Rose’s Favourite Omelette. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599659384481-C9Q2NOOAO7E26B8FD5OF/freestocks-5JCIyPFjbG4-unsplash.jpg Recipes - Rose’s Favourite Omelette. https://andrahealth.com/recipes/cookiedoughproteinballs monthly 0.5 2022-10-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599656589356-FOHA86PJK5CK6Z4CZV4Q/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Cookie Dough Protein Balls https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599656671023-H10MWIVEMKAV42XO3PCC/IMG_6950.jpg Recipes - Cookie Dough Protein Balls https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599656749698-OTZ1ONQ3T4JEFH1J9T30/IMG_6955.jpg Recipes - Cookie Dough Protein Balls https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599656759562-M983DO8XCXGHDMBKC3VC/IMG_6966.jpg Recipes - Cookie Dough Protein Balls https://andrahealth.com/recipes/rawveganmillionairesslices monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599140960499-8XPEW755GCHWN7KENI0S/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Raw Vegan Millionaires Slices. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599141233353-C28AGRM3JQDFTDHJ43BB/remi-yuan-NN05fngoSME-unsplash.jpg Recipes - Raw Vegan Millionaires Slices. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599141243717-4WH7RZD0EU6YY4BK9X4V/mona-mok-wx4A5w85Sm8-unsplash.jpg Recipes - Raw Vegan Millionaires Slices. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599141252323-8ABFMDMYWIZXJN9293BM/Nutritionist%2BMelbourne%2BDerby+%281%29.jpg Recipes - Raw Vegan Millionaires Slices. https://andrahealth.com/recipes/greenfritters monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599140251239-PWTN3SQ99AH4XUZ7DT6J/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Green Fritters. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599140439227-CGTE7Q6EB2C2VFPE39T0/IMG_3400.png Recipes - Green Fritters. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599140446806-27N17ME5BWDQI1GIJHBL/IMG_3390.png Recipes - Green Fritters. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599140453593-L31GC6FALID0FSXE4VJC/IMG_3404.png Recipes - Green Fritters. https://andrahealth.com/recipes/sweetpotatogranola monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599134990354-K4CQJZU138WLLIFCK2X3/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Recipes - Sweet Potato Granola. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599135105906-0NIQB5O4NWMGH2EIM635/image-asset.jpeg Recipes - Sweet Potato Granola. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599135121763-TVA1Y5HAWKJJ342ZVA9I/image-asset.jpeg Recipes - Sweet Potato Granola. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599135136508-US7H1OY8E7BS342TADSI/image-asset.jpeg Recipes - Sweet Potato Granola. https://andrahealth.com/recipes/category/Breakfast monthly 0.5 https://andrahealth.com/recipes/category/Nutritious monthly 0.5 https://andrahealth.com/recipes/category/DinnerTime monthly 0.5 https://andrahealth.com/recipes/category/TastyTreats monthly 0.5 https://andrahealth.com/recipes/category/Veggie monthly 0.5 https://andrahealth.com/recipes/category/QuickEasy monthly 0.5 https://andrahealth.com/recipes/category/LunchTime monthly 0.5 https://andrahealth.com/aboutus daily 0.75 2026-01-19 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599649707159-K2DD4KXA4N4NSV75C79J/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing About Us - Andra Health Heanor Heanor Physiotherapy & Sports Injury Clinic was founded over 30 years ago by Ellen Smith before being taken over by Andra Health in 2015. Heanor Sports Injury Clinic has always had close local relationships, working alongside Kelvingrove Medical Center taking NHS Physiotherapy referrals. We also have multiple links with running groups and businesses, committed to improving the health of the local community. We endeavour to provide a high quality NHS and private Physiotherapy service within a comfortable, confidential and friendly environment. Book now for Heanor here or give us a call. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/34cbc322-17a7-4047-933f-bb5cb6d78872/Simon_Foskett_2__1_-2040.jpg About Us - Repton Health and Performance Our senior founding Physiotherapist, Simon Foskett, also operates out of Repton School Sports Centre. Here he offers top level sports physiotherapy and injury rehab services to individual clients as well as those with private health insurance. Here Simon is able to make use of the elite sports facilities at Repton School. You can book with Simon at Repton using the link here, or drop us a message via WhatsApp here to make an enquiry. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1599649889522-0VCEDRS567GWXR3GRSRJ/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing About Us - Andra Health Virtual Not only are we proud to provide services for the Derbyshire locality, but we also offer a number of services online. Access our online Nutrition, Physiotherapy and Exercise services regardless of your location or situation, from the comfort of your own home. Whether it is providing injury advice, helping with weight-loss and diet, or talking you through a fitness rehab plan,, our professional team members are confident communicating with you via video link to offer high quality health and wellbeing services. https://andrahealth.com/physiotherapy daily 0.75 2025-01-20 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1595345909731-649MVE2ULYGQ0G2HCAX8/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Physiotherapy - Sports Injuries https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593688750893-EVVKRGJEW6RBR8WM9Z8C/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Physiotherapy - Arthritis https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593688383476-BKEMWOE0C39B22JZA9YK/GREENBOX.jpg Physiotherapy - Back or neck pain https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1595346294739-Y62MSAJEL66Z34010FOL/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Physiotherapy - Whiplash https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1595346221696-3RZM7CTNZARQKYAT4QP1/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Physiotherapy - Trapped nerve https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593688852109-JA9RUSS2TIW8W1PM88AA/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Physiotherapy - Post operative rehab and fracture https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1737368758667-1JVPFHPCFP47DVVWMW7V/unsplash-image-F6ESFfpHjYc.jpg https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593703764662-ME73SYM3YP9JJAM0MPH0/Pilates%2BNutrition%2BPhysiotherapy%2BAcupuncture%2BMelbourne%2BDerby%2BDerbyshire%2BTherapy%2BCounselling%2BWellbeing Physiotherapy Physiotherapists are trained to assess and diagnose problems and help you understand what may be wrong. Your treatment plan will take into account your lifestyle, activities and health. All of our Physiotherapists are trained in Grade 5 Osteopathic Spinal Manipulation. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593703428645-IKZAFR8E8T2MYBV06URR/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Physiotherapy Here are some common treatment modalities that your Physiotherapist may use: - Joint manipulation and mobilisations - Muscle re-education - Soft tissue massage - Acupuncture - Taping - Ultrasound/Interferential - Rehabilitation exercise programming https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1723538658579-R2Q31UNNBJAZ3Z4INBX9/unsplash-image-Z4Q9KHw9ofE.jpg Physiotherapy - Gym Based Rehab A gym based rehab session is used by our Physiotherapists following injury diagnosis. This session aims to facilitate rehab in a high performance gym setting. Whether returning to your daily routine or elite level sport, having a steady progressive rehab program in place is key in making a safe and efficient recovery. In addition to this, many injuries will become pain free before they are fully resolved. This means individuals are often left with a strength deficit post injury, leaving them at a higher risk of re-injury. If you’re looking to prevent injury or working on your rehabilitation. Having physio led rehab program in our state of the art facilities aims to facilitate this process. https://andrahealth.com/nutrition daily 0.75 2024-08-06 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593688335862-B3J1XOMFIDTSWZBPNG53/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Weight loss https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1594119851331-NC6N8D4CM1IMEXOXE5F1/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - General health https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593688925698-L9JTVKR1ZHGMUK0UV2TH/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Focus, concentration and alertness https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1594119766648-UIZGAXMF1BLGG195P119/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Sporting performance https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593688806955-ARBAENJ0IXO0DAW2MRFT/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Immunity https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1594120866382-GV8Q4CSTS89Y8MSKD1PI/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Relationships with food https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593688544756-TIC6R5TQT63ILKW607OY/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Muscle gain https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1594120769525-KIVW1DVFF6Z5WMETQU3D/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Dietary Habits https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593689022066-4JI01PV5PK7W6AB1O42G/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Gut issues https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593687629085-0BDZI0ZM0KPQROAUTAH8/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Nutrition Consultations This is your chance to sit down with a fully qualified, Registered Nutritionist to discuss your diet, lifestyle and goals. We can analyse your current diet and offer guidance on how you can adapt and change it to help achieve your goals, whether they are weight loss, performance, muscle gain or improved health. You will go away with a deeper understanding not only of what you should be eating, but WHY, helping you to make informed decisions when it comes to nutrition. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1593687722366-2NJKTSJVA9IS5V8BA5EK/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Nutrition - Meal Plans If you are searching for an easy to follow, in depth and completely personalised guide to what you should be eating and when - a meal plan is for you. We will look at your current diet and your goals, and from there create a completely tailored meal plan that includes recipes you love, that fit in with your time constraints. It will tell you what to eat and when to eat it, taking all of the thinking out of your diet and making it super easy for you to achieve your goals. https://andrahealth.com/additional-services daily 0.75 2024-08-13 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601888132558-BVJQTLVY8WKJA2VRJKM6/pinkk.jpg Additional Services - Physio Lead Rehab https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601888207681-4YMYT9RQS6E63W7GV7KU/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Additional Services - Acupuncture https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1595425721111-YY8LT2787SNKWQSWXU3S/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Additional Services - Sports Massage https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1601888190127-HXJIGEA3ZONRHZ2N10P5/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Additional Services - Physiolab https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1595425612190-690W9FEN29G2JI7JTBOK/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Additional Services - Gait Analysis https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1723206389316-6LDRHQ1EQZFJ0FEGJJV1/unsplash-image-Z4Q9KHw9ofE.jpg Additional Services A gym based rehab session, used following injury diagnosis. This session aims to facilitate rehab in a high performance gym setting. Whether returning to your daily routine or elite level sport, having a steady progressive rehab program in place is key in making a safe and efficient recovery. If you’re looking to prevent injury or working on your rehabilitation. Having physio led rehab program in our state of the art facilities aims to facilitate this process. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1595423094529-Z6KLIWM37UCE1C9C6Z68/image-asset.jpeg Additional Services Acupuncture involves the use of single-use, pre-sterilised disposable needles that pierce the skin at the acupuncture points. Your Physiotherapist will determine the locations of these points on the basis of an assessment. A number of needles may be used during each treatment, and these are typically left in position for between 20 and 30 minutes. Trigger point acupuncture may also be used to facilitate relaxation in specific muscles following traumas, for longer-term unresolved muscle pain, or as a means of increasing muscle length in order to aid stretch and rehabilitation. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1595423578487-PP8W0KPK9JL688ZJIV3N/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Additional Services Gait analysis involves the process of looking at someones walking or running pattern and analysing this for inefficient movement patterns. A Gait Analysis session is with one of our therapists who will get you moving on a treadmill and video your gait. This analysis will allow the therapist to identify less optimal movements and identify why they are occurring. Gait Analysis is for any level of runner who has a related injury. However, a Gait analysis is also useful to identify running errors and make headway in minimising them to reduce the impact on ligaments or tendons, and therefore prevent injury. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1595420707586-4O98LKGQWAMPPGHAX4ZT/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Additional Services Physiolab equipment provides benefit by aiding muscle recovery and reducing inflammation caused by injury. Physiolab may be recommended as a treatment option. After your first session, we can teach you how to set the equipment up so you can drop in to our Rehab Room sessions and make the most of the equipment and studio space to stretch and foam roll after. If you have sustained a more serious injury, using Physiolab several times a day may be of great benefit. Additionally, you may be at a point where your exercise load is at a peak. If so, you can rent the Physiolab system and use in the comfort of your own home. For more information visit the Physiolab website for details. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1595424075587-9FWDRTV869ZSV30BF4T8/Pilates+Nutrition+Physiotherapy+Acupuncture+Melbourne+Derby+Derbyshire+Therapy+Counselling+Wellbeing Additional Services Sports massage is a highly beneficial technique to reduce pain and tension in tight, sore muscles. Sports massage can help to improve circulation, aid drainage of excess fluid, improve movement, relieve pain and aid relaxation. It may help a range of conditions, including problems with the neck, back, upper and lower limbs, headaches, and stress. Sports massage can be used to enhance performance, warm up muscles and aid healing. Sports massage is not only for athletes, it can help anyone to relax and lower stress as it improves circulation and reduces tension. https://andrahealth.com/meet-the-team daily 0.75 2026-01-19 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1635768061442-8M4XI5IGLEY6HCNCPMD3/IMG_1406.jpg Meet the Team https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1635768115881-7EGPAAWDX87JZ9UPPLTP/IMG_1431.jpg Meet the Team https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/5f4a41ea-c349-4166-9aaa-5fa1b39f498b/Arun+Kannan+2.jpg Meet the Team https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1592482172247-PXOUX6NPXAY8U5RXVY0N/IMG_1407.jpg Meet the Team Rose has always loved cooking and recipe creation from a very young age, as well as finding healthier versions of some favourite meals, so it was almost inevitable that she went on to study nutrition at University. Her interest peaked when she realised that by optimising her diet, she could improve her fitness and sporting performance dramatically! It was from there that Rose realised that this knowledge and personal experience could be used to help others improve their diet, fitness and health. Rose works predominantly with performance nutrition clients, helping athletes and teams to improve their sporting performance and results through diet and lifestyle adaptations. She helps all levels of athletes from school age grassroots, all the way up to professional and Olympic level. Outside of work, Rose enjoys running, but her main sport is horse riding (eventing). She also has three energetic dogs who demand plenty of walks and cuddles! https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1592482206459-MCYEPWWU7HB9NMVZN18J/IMG_1384.jpg Meet the Team Throughout his upbringing Simon has always had role models in the healthcare profession. Both this and his passion for sport lead him to a career in Physiotherapy. After completing his Master’s degree and IOC diploma, Simon now works in the clinic with patients of all backgrounds including NHS referrals, medical insurers and private patients. Outside of the clinic, Simon leans more towards specialising in Sport Physiotherapy. Working with individual athletes, who have or are chasing down their dream of turning professional or representing their country. Growing up in the Midlands led Simon to the maybe not so obvious choice of sport - Sailing. With sailing he has travelled both nationally and internationally, competing and representing Great Britain. Through the years Simon has also picked up numerous other hobbies including skiing, cani-cross and triathlons. https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/7426d013-3298-47c6-9424-a567d5f967cc/Arun+Kannan+2.jpg Meet the Team Arun is a qualified physiotherapist, completing his undergrad in India. He heads up our NHS physiotherapy in Heanor. He always had an interest in sports and working with athletes, which lead him to pursue a Master's in Sports and Exercise Medicine from the University of Nottingham. He completed the course with distinction. Arun enjoys his work and is enthusiastic about the rehabilitation journey of his clients. He has a passion for sports and a love for human physiology, making the right mixture for a good physiotherapist. Arun keeps up to date with science and astrophysics. Playing football, reading books, listening to music and playing video games in his spare time. He is also a polyglot, he can speak 6 languages: English, Hindi, Malayalam, Tamil, Marathi and Bengali! https://andrahealth.com/contact daily 0.75 2026-01-19 https://andrahealth.com/terms-conditions daily 0.75 2020-09-10 https://andrahealth.com/club-andra-signup daily 0.75 2021-01-21 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1611222903696-AOT9KDAX6TWLGS567UL6/at+home+pilates+yoga+workout+online Club Andra Signup https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1611226925361-792E7J9U4FF0JRD2TBMO/IMG_20201005_115658.jpg Club Andra Signup https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1611226793111-R83IQQWRJCMALKSGOXN5/image-asset.jpeg Club Andra Signup - Why wait? Start your health and fitness journey from the comfort of your own home today! https://andrahealth.com/vacancies daily 0.75 2021-02-09 https://images.squarespace-cdn.com/content/v1/5ee88c381eb80e61fb11c1d1/1612871631272-PL5RU106SIGO1W9A90L0/image-asset.jpeg Vacancies - Class Instructor. If you’re a dedicated and friendly instructor and want to work with Andra Health, get in touch today. 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