With the nights drawing in and the temperature dropping, now is the time to really focus on self care.

Why Yoga?
Yoga goes beyond flexibility. It links breath and movement in a way that actively calms the nervous system – helping shift you from ‘ fight or flight’ into ‘rest and digest’ mode. It also helps to reduce cortisol (the stress hormone), slow racing thoughts, improve body awareness (key for emotional regulation) and helps to cultivate mindfulness. Restorative and gentle flow practices can be particularly useful when your mind feels overloaded. Think of yoga as an antidote to the overstimulated – a state may of us live in. Take time and incorporate a yoga practice into your life to regulate and emotionally find your foundation.

In the winter, when one feels more sluggish, stiff and unmotivated, yoga can be the perfect way to keep the mind and body warm and the mind balanced. Try to create a morning routine starting with 10-15 minutes daily to keep you moving and shake off the winter blues. At the end of the day some simple evening stretching supports relaxation and better sleep.

Create a cosy space for your practice, near a sunny window if possible. Light candles, use warm socks and layer up so you can shed layers as you warm. Play uplifting music or calming music depending on your energy level.

Jo’s winter yoga suggestions to support circulation, boosts your mood and warm up the body

1. Sun Salutations (Surya Namaskar) – Builds internal heat and improves circulation.
2. Warrior Poses (Virabhadrasana 1 & 2) – Strengthening and grounding.
3. Chair Pose (Utkatasana) – Generates warm and strengthens the legs and core.
4. Twists (Revolved Chair/Seated Twist) – Stimulate digestion and detoxification.
5. Camel Pose (Ustrasana) – Opens the chest and counteracts winter hunching.
6. Bridge or Wheel Pose – Invigorates the spine and boosts energy.
7. Forward Folds (Seated or Standing) – Calming and grounding for winter restlessness.
8. Legs Up The Wall (Viparita Karani) – Restorative, great for sluggish circulation.

To end your practice, keep warm under a blanket for final rest (Savasana) – lying on your back, legs extended, feet falling out to the side. Arms resting slightly away from the body, palms rotating upwards. Closing the eyes and softening the facial muscles, stay for 5-15 minutes noticing the rise and fall of the breath.

Find out more about Jo Goff Yoga on www.jogoffyoga.com

The post Why Yoga is The Ultimate Winter Workout For Body + Mind appeared first on Hip & Healthy.

Stretched Expands to Manchester

After winning over Glasgow and Edinburgh, Stretched,  the UK’s first clinically led one-to-one assisted stretching studio, is limbering up for its Manchester debut next month. Founded by physiotherapist Craig McHugh, the concept takes inspiration from the booming stretch studios of the US and Japan. Designed for every age, ability, and flexibility level, assisted stretching promises improved posture, mobility, and recovery and a little more ease in everyday movement. Whether you’re a gym regular or desk-bound, it’s the kind of self-care your body will thank you for. stretched.uk

Rude Health Goes Nutty (In the Best Way)

Rude Health is taking your coffee game up a notch with two indulgent new Barista Drinks: Pistachio and Hazelnut. Made with real nuts, oats, and natural spring water and nothing else these clean-label blends are frothy, silky, and completely free from flavourings, added sugar, or oils. Landing in Waitrose from 12th October, they’re the UK’s first barista drinks made with real roasted nuts, perfect for your morning cappuccino or a cosy pistachio hot chocolate moment. shop Rude Health

Doctor Seaweed® Endo+: A New Era for Hormonal Health

Created in collaboration with endometriosis advocate Carla Cressy, Doctor Seaweed® Endo+ is a targeted supplement designed to support hormonal balance, energy, and inflammation. Combining iodine-rich Scottish seaweed with vitamins B and D3, selenium, and turmeric, the formula is rooted in both science and lived experience, offering meaningful support for anyone navigating endometriosis or looking to optimise their hormonal wellbeing naturally. doctorseaweed.com

NAYDAYA Makes Vulva Care Chic

Say goodbye to clinical packaging and hello to elevated intimate care. The pioneering wellness brand NAYDAYA, creators of the cult-favourite Victory Oil, is redefining vulva care with the launch of Victory Glide and Victory Cleanse. These gynaecologist-approved, microbiome-friendly formulas are designed to support comfort, pleasure, and balance through every hormonal stage. Think hyaluronic acid, probiotics, and a pH-supportive base – all wrapped up in a bathroom-shelf-worthy aesthetic. naydaya.com

The Other Space Unveils Seven Dimensions of Wellbeing

At The Other House South Kensington, the wellness hub The Other Space is entering an exciting new chapter. This autumn, the sanctuary launches its Seven Dimensions of Wellbeing; a holistic framework that weaves together physical, emotional, spiritual, intellectual, social, environmental, and vocational health. Expect thoughtfully curated residencies, retreat-style packages, and workshops led by Mamma Wellbeing, alongside innovative treatments and talks. It’s London’s most forward-thinking approach to total wellbeing and one we can’t wait to experience. theotherhouse.com/south-kensington

Wild England: Sustainable Luxury Rooted in Nature

Born on the Dorset coast, Wild England blends countryside charm with eco-conscious design. The brand’s range of organic, refillable toiletries and fragrances from hand wash to candles and redefines sustainable luxury for hotels, homes, and conscious hosts. Expect elegant refillable bottles, natural scents inspired by hedgerows and sea air, and a focus on craftsmanship that proves sustainability and sophistication can (and should) go hand in hand. wildengland.uk

ARTAH Launchs Fibre+

Essential Fibre+ is the ultimate multitasker – supporting gut health, energy, appetite, and immunity – and shines a spotlight on one of the most powerful yet overlooked tools in modern wellbeing. ARTAH blend cutting edge science with high-quality, natural ingredients to help you see and feel real, lasting change. Visit ARTAH for more information.

The post What’s New in Wellness November 2025 appeared first on Hip & Healthy.

Newcastle 10K
Date: 17th January 2026
Location: Quayside, Newcastle
Kickstart the year with the first major road closed event of 2026. Taking in the famous landmarks of the Newcastle Quayside, this fast, flat course boasts real PB potential. Accessible to beginners, the race will be split into 2 waves – a sub 40-minute race, followed by a mass race. Find out more: www.runthrough.co.uk

Warwick Half Marathon
Date: 1st February, 2026
Location: Warwick, Warwickshire
Starting and finishing at Warwick Racecourse, this closed-road half marathon takes runners on a picturesque journey through the historic market town and surrounding countryside. With a welcoming atmosphere and supportive crowds, it’s an ideal early-season goal for beginners and seasoned runners alike. Find out more: www.runthrough.co.uk

Ice Ultra by Beyond the Ultimate
Date: 17th-23rd February, 2026
Location: Swedish Lapland
A true test of endurance, the Ice Ultra is a 230km self-sufficient ultra marathon across the Arctic Circle. With day time temperatures reaching -40 degrees, runners will battle across snowfields, Arctic tundra and frozen lakes, pushing physical and mental endurance to its limits. Find out more: beyondtheultimate.co.uk

Wolverhampton 10k 
Date: 29th March, 2026
Location: Wolverhampton
The much-loved Wolverhampton 10k returns, starting and finishing in the Molineux Stadium – home of Premier League football club, Wolverhampton Wanderers. This event has quickly become a firm favourite in the running calendar. Find out more: www.runthrough.co.uk

London Landmarks Half Marathon
Date: 12th April 12 2026
Location: London, UK
Take in some of London’s most famous sights on this unique half marathon through the capital. From Big Ben to St. Paul’s Cathedral, this race combines culture, history and an electric atmosphere for runners of all abilities. Find out more: www.llhm.co.uk

Shakespeare Marathon
Date: 26th April, 2026
Location: Stratford-upon-Avon, Warwickshire
Step back in time and run through the birthplace of England’s greatest playwright. The Shakespeare Marathon takes you on a scenic route through Stratford-upon-Avon and the surrounding Warwickshire countryside. With a mix of town and rural roads, friendly marshals, and a touch of literary magic, it’s a charming spring race with real character. Find out more: www.runthrough.co.uk

Highland Ultra by Beyond the Ultimate
Date: 28th April-1st May, 2026
Location: Knoydart Peninsula, Scotland
Discover Scotland’s untamed and remote jewel of the West Highlands, reachable only by sea or on foot. Locked away and protected by nature, this 125km coastal mountain ultra takes in rocky ascents, broad glens and vast sea lochs, offering an unrivalled highland experience. Find out more: beyondtheultimate.co.uk

Colchester Zoo 10K
Date: 17th May, 2026
Location: Colchester, Essex
Get ready for a wild run like no other! The Colchester Zoo 10K offers a unique route through one of the UK’s most popular zoos, taking you past animal enclosures and lush parkland. With incredible atmosphere and fun for all the family, it’s a standout event in the spring running calendar. Find out more: www.runthrough.co.uk

AJ Bell Great Manchester Run
Date: 31st May, 2026
Location: Manchester
The city’s original and best-loved running event returns, offering both 10K or half marathon distances. Join tens of thousands of runners as they take to the streets. In true Mancunian style, it’ll be a party from start to finish, with high-energy soundtracks and live music and entertainment zones at every turn. Find out more: greatrun.org/manchester

Chase The Sun Queen Elizabeth Olympic Park 5k & 10k 
Date: 12th August, 2026
Location: Queen Elizabeth Olympic Park, London
Embark on a 5k or 10k route through the incredible grounds of the South Park in London’s Queen Elizabeth Olympic Park. Flat, fast and inspiring, this event is a great opportunity for a quick time and a fun morning out. Find out more: www.runthrough.co.uk

The AJ Bell Great North Run
Date: 11-13th September 2026
Location: Newcastle
The world’s biggest half marathon returns to the North East on Sunday 12 September with over 60,000 eager participants taking on the famous 13.1 mile course from Newcastle to South Shields. Renowned for its incredible Geordie atmosphere and roaring crowd support, the event, which also boasts a world class elite men’s, women’s and wheelchair races, raises millions for charity each year and is televised live on the BBC. The AJ Bell Great North 5K on Friday 11 September as the curtain raiser for the North East’s biggest weekend of running, younger runners can also take part in the fun at the AJ Bell Great North Junior & Mini Runs Saturday 12 September.  For more info visit  greatrun.org/north.

Altra 13 Valleys Ultra
Date: 25th-27th September, 2026
Location: Lake District National Park
A stunning trail running challenge celebrating the 13 unique valleys of the Lake District National Park – a UNESCO World Heritage Site and one of the UK’s most breathtaking settings. Choose between one trail distance: 2 Valleys (22km) and three ultra distances: 5 Valleys (55km), 7 Valleys (110km) and 13 Valleys (180km). The 13 Valleys Ultra ranks alongside some of the toughest tests of ultra running in the world. Find out more: www.13valleysultra.com

AJ Bell Great South Run
Date: 17th-18th October, 2026
Location: Portsmouth
Offering a 5K distance on Saturday 18th October and a 10 Mile distance on Sunday 18th October – it’s a great end to the UK running season. With beautiful views across the Solent, an incredible atmosphere, and a fast, flat route – it’s the ideal event for experienced and new runners alike. Find out more: http://greatrun.org/south

Desert Ultra by Beyond the Ultimate
Date: 16th-22nd November, 2026
Location: Namib Desert, Namibia
Conquer one of the oldest and most hostile deserts in the world. This 250km, five-stage challenge spans sand dunes and scrubland, with sweltering 50-degree temperatures during the day, and freezing temperatures at night. This incredible foot-race through the Namib Desert is a thrilling test of endurance and spirit. Find out more: beyondtheultimate.co.uk

The post The Best Running Events to Sign Up for in 2026 appeared first on Hip & Healthy.

Discovering Pilates Made Me Want To Bring It To Others
I was at a crossroads, contemplating a return to TV producing, which had been my career for 12 years. At the time, I had three children under three and lockdown had just hit. Pilates became my lifeline, both physically and mentally. The lightbulb moment came when I realised that if it could transform me so profoundly, I wanted to dedicate myself to helping other women find that same strength and empowerment.

I’m Stronger & Fitter Now In My 40s
Pilates has changed everything for me. My body feels stronger and fitter now, in my forties, than it ever did in my twenties. But more than that, Pilates has completely shifted my mindset. I stopped trying to get back to who I was pre-kids and instead embraced becoming my 2.0 self – stronger, more resilient, more confident. It filters into daily life too: I move with more awareness, my posture is better, and I’ve built the kind of strength that makes everyday tasks feel effortless.

My Kind of Pilates Isn’t Gentle – Its A Proper Workout
Recovering from diastasis recti was one of my biggest challenges, and it made me passionate about teaching from a place of empathy and understanding. It showed me how powerful intelligent movement can be when done consistently. A big lightbulb moment was realising that Pilates doesn’t have to be “gentle”. It can be fiery, sweaty, and strength-building while still rooted in control and precision. That’s what shaped my whole method. The endless possibilities and its power to transform. Pilates is a system, but it’s also so adaptable. I love layering in resistance, tempo changes, and sequencing that makes it feel fresh every single time. And the excitement really comes from my clients and the feedback I get from members; seeing them progress, get stronger, and surprise themselves never gets old.

I Teach What “Pilates 2.0”
It’s strength-based, dynamic, and progressive. I take the foundations of classical Pilates and layer in heavier weights, resistance bands, tempo shifts, and modern training principles. It’s about building real strength and resilience while keeping all the precision and control that makes Pilates so effective. I like to think of it as Pilates, supercharged. There is a big misconception that Pilates is either “easy” or just about flexibility. Another is that all Pilates is the same, when in reality every instructor has a different style. You might try one class and think it’s not for you, then find another and absolutely love it. Done well, it’s one of the most challenging and effective forms of training out there. And it’s not just for women, men benefit hugely from it too.

If Your Transitioning Through Life – Try Pilates
I love working with people at transitional stages – postnatal clients, those training for an event (like a marathon or a big sporting challenge), or anyone who feels a bit “lost” in their fitness journey. Probably because I’ve been there myself. Helping someone rebuild from the ground up and then watching them flourish is one of the most rewarding parts of what I do.

Pilates Should Be A Go To For Those Experiencing Back Pain
Pilates is exceptional for posture and back health because it targets the deep stabilising muscles that most workouts overlook. When you strengthen those muscles, particularly through the core, you create a solid foundation for the whole body. That’s why Pilates is so transformative: when the core is strong, every movement becomes stronger, safer, and more efficient. It’s not just about standing taller; it’s about building balance, alignment, and resilience so your body can move well and stay injury- and pain-free in daily life.

I’m Excited For The Future
On 17th November, I’m launching a brand-new postnatal series that I’ve been working on for some time. I cannot wait to offer mums a safe, effective way to rebuild themselves – just as I did. Looking further ahead into the new year, I’m developing a comprehensive diastasis recti series designed to guide women step by step through their rehab journey. This is a true passion project for me, born out of my own recovery, and I’m determined to make sure more women feel supported, informed, and empowered no matter how long it’s been since they had children.

You can find more about Sam and her Pilates here: https://wimbledon.samdevillepilates.com/

The post This Pilates Instructor Fixed Her Own Diastasis Recti, Now She Can Teach You How To Aswell… appeared first on Hip & Healthy.

Monitoring Sleep and Training Readiness

Sleep quality directly influences how the body responds to morning exercise. Those who consistently monitor heart rate variability and related markers can identify when they have recovered adequately for training. Without technology, these signals are not always obvious, but they can reveal hidden signs of fatigue or incomplete recovery.

Professional and recreational athletes benefit from tools connecting recovery patterns with training adjustments. Systems that track both sleep and daily activity offer a more complete picture of readiness. For example, using a heart rate monitor makes it possible to see how well the cardiovascular system has recovered before training begins. This supports athlete monitoring practices that reduce unnecessary strain and encourage safer long-term progress.

Why Sleep Quality Shapes Morning Performance

Sleep is more than rest. During deep stages, the body repairs tissues and restores hormone balance, preparing muscles and the nervous system for the next day. When these processes are disrupted, morning exercise becomes harder, energy levels dip, and motivation may suffer.

Tracking changes with a heartbeat monitor or heart monitor sensor provides insights into how sleep influences recovery. Higher variability readings suggest that the body is well prepared, while lower or declining values can indicate fatigue. Coaches and individuals can then adapt training to match these signals, avoiding burnout and encouraging steady improvement.

Using Metrics for Smarter Decisions

Daily measurements such as resting heart rate, sleep duration, and variability give valuable feedback about recovery. Athletes who regularly monitor heart rate learn to recognise patterns that guide whether a demanding workout is suitable. For example, consistently high resting rates after poor sleep may suggest choosing lighter activity to protect long-term fitness.

Sports analytics technology has made this process accessible beyond elite teams. Wearables now provide instant feedback, turning complex data into actionable insights. Whether for endurance training or gym sessions, these tools help ensure activity levels are aligned with recovery status.

Morning Heart Rate as a Recovery Signal

One of the simplest ways to track recovery is to measure heart rate upon waking. If the number is above normal ranges, it may point to insufficient rest or additional stress. Combined with variability readings, this helps distinguish between normal tiredness and genuine fatigue.

Rather than focusing on single results, observing trends over several days gives more reliable guidance. A heart rate variability monitor can highlight subtle but important changes that would go unnoticed. This allows individuals to adjust intensity before problems arise, supporting healthier routines and sustainable training habits.

Interpreting Heart Rate Variability

Heart rate variability provides deeper insight into how the body adapts to stress, training, and recovery. A consistently higher variability reflects resilience and readiness, while persistent declines can signal overtraining or inadequate recovery strategies.

Modern devices capture these details in real time, making them practical for everyday use. Regular checks with the best heart rate monitor help individuals tailor sessions to their readiness. This avoids pushing too hard on days when the body is struggling and allows more demanding sessions when recovery signals are positive.

Building Sleep-Responsive Morning Routines

Effective morning routines consider recovery signals. Waking during lighter stages of sleep makes exercise feel more manageable and reduces grogginess. Tools that align wake-up times with sleep cycles can make this adjustment easier.

Good evening habits also play a role in morning success. Reducing screen use, eating lighter meals, and practising relaxation techniques can all improve sleep quality. These adjustments lead to better energy in the morning, which is supported by athlete monitoring technology that confirms readiness for training.

Nutrition, Hydration, and Exercise Outcomes

What is consumed before bed can affect both sleep and performance. Heavy or overly spiced meals often interfere with sleep quality, while balanced snacks with protein can support overnight recovery. Hydration also influences rest, but drinking too much too close to bedtime can cause disruption.

In the morning, light and digestible fuel helps to prepare the body for exercise. Monitoring these choices with a heart monitor sensor or wearable device shows how nutrition interacts with recovery. Feedback during workouts reveals how well the body adapts, supporting smarter and more consistent progress.

Technology Supporting Recovery Awareness

Advances in wearable devices have made connecting sleep and exercise data easier. Once restricted to professional teams, these technologies now help everyday users track recovery and performance. Devices measure sleep duration, quality, and disruptions while automatically capturing heart rate trends.

Team monitoring software adds another layer for athletes training in groups. Coaches can view real-time information across a squad and adjust workloads where necessary. This ensures training is balanced and tailored to individual recovery, reducing injury risk while sustaining long-term performance improvements.

Preventing Overtraining Through Monitoring

Long-term patterns matter more than isolated results. Regularly tracking trends helps to identify early signs of overtraining, such as consistently elevated resting heart rates or reduced variability. By spotting these markers early, athletes can adjust workloads before fatigue develops into injury or burnout.

This preventative approach is strengthened by sports analytics systems that convert complex numbers into simple readiness scores. Individuals gain confidence in their training plans while reducing uncertainty about when to push harder or when to step back.

Take Charge of Your Recovery and Performance

The relationship between sleep quality and morning workouts highlights how important recovery is to fitness success. By using monitoring tools such as a heart rate variability monitor, a heart monitor sensor, and team monitoring software, athletes and fitness enthusiasts can balance their routines more effectively. These tools, supported by sports analytics, turn hidden patterns into actionable insights that shape safer and more productive exercise habits.

The post The Hidden Link Between Sleep Quality and Morning Workouts appeared first on Hip & Healthy.

The message? Hormones affect so much more than reproduction, from mood and sleep to energy, skin, and long-term wellbeing. Keeping them in balance is essential for overall health. Even small, consistent steps, like a few enjoyable workouts a week, can reduce stress, improve insulin sensitivity, support menstrual regularity, and help manage PCOS symptoms, all while boosting confidence and delivering that famous post-workout glow.

What to Expect
To mark PCOS Awareness Month, Hertility is sponsoring eight feel-good Frame classes across all four studios, from yoga to dance cardio, showing that hormonal health isn’t about pushing harder or sweating more, but about building sustainable habits by finding the movement you enjoy most.

During these two weeks, from 22nd September to 12th October, Framers can enjoy a hormone-friendly smoothie at the Frame café, pick up a goodie bag at Hertility-sponsored classes, and enter for a chance to win Hertility’s Advanced At-Home Hormone & Fertility Test, which screens for up to 18 gynaecological conditions, including PCOS.

The Event
As part of the campaign, Hertility and Frame are hosting a special workshop on 28th September from 2-4 pm, featuring:

• A relaxing yin-yang yoga session designed to ease hormonal symptoms (including PCOS) and reduce stress
  
• An empowering conversation with Emily Moreton, one of Hertility’s Registered Nutritionist & Fertility Nurse, and Alice Liveing, PT & hormonal health advocate, on how movement and nutrition can support hormone balance
  
• Practical, real-life insights to help women feel more confident and motivated about their health
  

Visit Hertility or Frame for more information.

The post Don’t Miss This Fitness and Hormone Health Event this September appeared first on Hip & Healthy.

Playing for a team in France in 2012 which was full of incredible and very experienced players I remember noticing how fragile and uprooted we all seemed, me especially. For some reason I took a look at the changing room and just happened to notice what kind of food and drink we were all being supplied with. If was all so scientific and lab based when I felt we all needed grounding and stability and coming back to our roots. I felt like we were super fit but just not healthy or well which for me seemed like an important revelation at the time. Not long after I began exploring creating my own performance products that had a far more organic, natural and recognisable ingredient base in them. I couldn’t quite find a satisfying solution though. It was only a year or so after I finished in 2015 when I was deeply exploring my own mental health crises and my wife was studying to become a nutritionist that the penny started to drop on just how the mind and body are completely connected and in fact how our mental sufferings manifest or often stem from misalignments in our physical side. This is when I started looking more deeply at what I was putting into my body and how I was treating myself in general. We started looking into sleep, rest, breathing, training as well as lots of deeper spiritual opportunities. We also began making our own fermented food and drink at home, like kombucha, kefir yogurt, kimchi, sauerkraut and sourdough bread. It made such a difference to my life experience that I wanted to share it. This is actually how my health and well-being drinks brand, One Living, was born.

Was there a moment in your career or life when you realised that gut health had a bigger impact on how you felt mentally than you’d ever expected?

I never really considered gut health until  a little more recently so it was always going to be difficult to put the two together during my career. When I look back I do realise though just how much of my life I had spent feeling in survival mode, uneasy in my stomach,  experiencing panic attacks and great anxiety in general. I also spent 5 years out the game constantly getting injured and seemingly unable to heal fully during the middle of my career, struggling with sleep and having to work hard just to make it through the day. I initially put it all down to bad luck, then to pressure and expectation and finally to just what life had to be like for someone like me. The power of mindset unfolded as an opportunity as I was forced to confront my challenge and eventually I realised that the big mental work needs to be supported and undertaken at the physical level too otherwise it is just not sustainable. When I learned more about the incredible intelligence of the gut and the enormous and wide ranging impact it has upon our mood and energy, our sensitivity and intuitive responses as well as so much more, I had a new focal point for my obsession and I haven’t looked back!

How would you describe your relationship with your body and mind today, compared to when you were playing professional rugby? 

During my career I treated my body like a machine. I trained it, programmed it actually, to do what I wanted it to do and when I didn’t I had harsh words waiting for it as punishment. I remember during more than a few kicking sessions, that weren’t going well, stamping on my own feet with my studded boots through frustration and anger and drawing blood and bruises. My mind was a harsh critic and demanded lots from me, often cleverly using fear, anger and urgent catastrophising as a way to get me to obey its orders. Whatever it had to say to me I listened intently and normally acted upon its words as if they were absolute truths. After a beautiful journey confronting and exploring my challenge, my relationship with them both has changed immensely and is still shifting every day. I recognise that I have a choice to follow thoughts or leave them alone depending on what feels good to me and see this as my way of voting for what I want more of. My body and mind both work so much more for me now instead of against me but I am filled with respect and reverie for them both.

The gut is often called the “second brain.” What does that phrase mean to you personally?

For me, the gut is the third intelligence centre of the body alongside the brain and the heart. It is physiologically linked to so many areas of the body, so many systems, processes and functions and has a huge hand to play in so much activity that it is impossible to get a true grip of its importance. It is definitely an incredibly under explored possibility and still remains so unknown in terms of what it actually does. I see it as like a star sports player that connects all the other players on the pitch together and brings out the best in them. When the gut is not well or being looked after we get the stressed, uninspired and logical version of health which we call coping and surviving! I also love to relate to it as an incredibly powerful guidance system. The gut is where we get a sense of knowing what we don’t know we know. For me, it is a voice of great intuition and insight that has a goal of leading us to where we are meant to be in life so that we can serve and be the most authentic versions of ourselves.

How do you support your gut health day-to-day? Are there any non-negotiables in your routine? 

I make sure that I feed my gut daily with as wide a range of varied, natural, fibrous and other types of vegetables and fruits as well as stay hydrated. My non negotiable is that I am not here to ‘survive’ any moment and instead I make sure that I fully live it, love it and let it go. This creates the ideal environment for my gut to function and gives me the best shot at performing, growing, learning and connecting to the magic of life! This just means being self aware and making it my life’s ambition to take more and more responsibility for what happens on the inside. If I want to let my gut do it’s thing then I need to cultivate the right conditions for it. I also drink my One Living kombucha and Gut health shot!

What mindset practices – whether spiritual, meditative or practical – help you stay grounded and well? 

There are so many immensely powerful practices I can mention here from different meditations to breathing techniques, visualisations, physical movements in the body and more but in essence none of them will take hold or create an impact unless we are willing to take the first leap which means rediscovering curiosity. For me this has meant huge acceptance and humility. My spiritual journey is not a path I can plan but one to which I must surrender. The willingness to admit that “I don’t know” gives new experience a chance to enter into my life. To experience deeper levels what is possible I have had to face my deepest challenges. I always thought that the answer was to conquer and beat whatever was in front of me. This makes for an awesome story and can help us build big identities but to uncover who I really am and connect to the source at my core I have had to step into my vulnerability not beat it or avoid it. This has changed my entire life in ways I cannot explain.

Do you think the way we view mental health (especially as men) is changing for the better? If so, how?

I think the perspective of mental health is shifting and it is great that it is losing its stigma and the absurd connotations of weakness but for me there are so many different people still talking about it in so many different ways purporting to have the answers that it can become confusing and even more challenging. For me mental health is something we all need with which we form our own unique relationship with. My path has been about reconnecting with true self and has involved becoming aware and willing to trust. The fact that it has manifested strongly enough in this lifetime and the fact that I have the inclination and support to turn towards it and do so is an absolute blessing and an incredible privilege – one I refuse to waste.

Tell us about One Living – what inspired you to create the brand, and what does it stand for?

I have always wanted to see what I am truly capable of. I feel like I gave it everything but I came to understand by the end of my rugby career that I hadn’t even scratched the surface of this journey. My mind and body were deeply out of balance and my energy and focus just didn’t belong to me. I was struggling mentally and physically and facing crisis and I knew it was finally time to get serious. One Living was born out of this desire and obsession to truly touch the magic of life, to live in “the zone” rather than just dream about it and to find out what it means to really live. It’s mission is to offer this to everyone we possibly can. What we put into our bodies and how we connect to ourselves decides pretty much everything from our performance to our relationships to our thoughts and experience of life. Our One Living message works to help us connect in a deeper more inspiring way whilst our One Living Kombuchas, water kefirs, cbd drinks and brand new health shots are there to support the body and unleash its potential.

Can you share what goes into the formulation of your kombucha products – and why you chose kombucha and kefir as a vehicle for gut health?

Our kombuchas are crafted the same way that I made them at home at the very beginning. They are an authentic, unpasteurised and fully fledged mixture of a scoby (symbiotic culture of bacterial yeast) and green tea. This is then fed with sugar, allowed to ferment and to this mixture we add amazing fruit juices which creates a secondary fermentation and the awesome taste and add to the carbonation at which point they are ready to be consumed and fully enjoyed and felt. The majority of kombucha and water kefirs products are pasteurised nowadays but ours are not. I chose kombucha and kefir because I was making them at home, so I got to know them very well, and because of the impact they had upon my health. Also because they were not accessible or available both in stores or in a pleasant taste profile so we went out to change that. Above all this though I chose them because the natural probiotics they produced were like the star player in a sports team that for some reason had been ignored and forgotten over many years. When this player is out there in the body doing it’s thing then we suddenly get the best from all the other players in the body too. Everything starts communicating with each other and we get the team spirit version of health which takes it to a new level.

What does “wellness” mean to you today?

It means our potential health and wellness is a constantly expanding opportunity that we keep trying to measure with the idea that there is an actual destination we will reach one day. By doing this we are holding it back and taking away it’s truly inspirational and mind blowing possibilities.. Health and wellness is impossible to achieve but it is an adventure of opening, of surprise, magic, challenge and beautifully powerful connection.

Do you have a morning or evening ritual that keeps you centred?

Before I go to bed every night I will always lie still and spend a minimum of 10 minutes tuning my awareness into my body. I then like to actively introduce my intention for my sleep. When I wake in the morning I never get up before I have reconnected to my curiosity and opened my mind about what is possible for the day. Then I exhale deeply and stretch big and wide to remind myself of what opening up feels like physically. I get outside in the early morning light and when I can I go for a slow walk on the grass somewhere. All of this shifts my energy to a frequency that is set to live!

What’s one lesson you’ve learned about health that you wish you knew 10 or 20 years ago?

There is no limit to it. It is a magical possibility and holds the key to connecting to our being and to everything we could ever want so remove all expectations and just embrace every moment and trust in how the universe will respond.

Finally – how on earth have you aged so well? Do you have any daily wellness non-negotiables?

There are lots of occasions when I find myself struggling. Every day I let my challenge unearth those rigid conclusions that I have made about myself, life or others and then I release them via curiosity and compassion and some deep exhaling and relaxation. I don’t know if it changes the way I look but it liberates and connects me and makes me feel a hell of a lot younger.

www.oneliving.com

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Staying physically engaged does not require intense workouts or large commitments. With the right support, environment, and mindset, it is possible to continue enjoying the benefits of movement safely and comfortably.

The Psychological Benefits of Staying Active Despite Mobility Challenges

Activity contributes to more than physical health. For those with mobility challenges, regular movement can also support emotional wellbeing, confidence, and independence. When exercise is tailored to individual ability, it provides a sense of progress and structure that can uplift mood and reduce isolation.

Participating in activities, with or without assistive devices such as those available at mobilitysolutions.co.uk, helps individuals maintain autonomy and build social connections. Inclusive community programmes and personal routines support this goal by providing opportunities to engage meaningfully and consistently.

Adapting Exercise Routines for Limited Mobility

Modifying exercise routines for reduced mobility enables long-term participation. Seated exercises like arm raises or leg extensions are effective for maintaining muscle tone and joint flexibility. These movements fit easily into daily life and require minimal equipment.

Water-based exercises are ideal for those seeking joint-friendly workouts. The buoyancy of water alleviates strain while offering resistance. These activities can support bone strength, reduce the risk of falls, and ease symptoms of conditions such as osteoarthritis.

Gentle practices such as chair yoga introduce movement through breathing and stretching. This approach helps build stability and flexibility in a calm, supportive format. For many, this provides a valuable introduction to mindful movement that respects physical limitations.

Assistive Equipment That Expands Exercise Options

Equipment plays a key role in creating inclusive fitness options. Resistance bands, suitable for seated or standing use, help build strength with minimal risk. They accommodate varying ability levels and are easy to use at home.

Stability aids such as handrails or weighted sticks improve balance and offer reassurance during new activities. These aids support participation in exercises that would otherwise feel intimidating.

Mobility aids including walkers and wheelchairs also support movement. With guidance from healthcare professionals or trained instructors, these devices can be incorporated into safe, accessible exercise routines.

Creating an Accessible Home Fitness Space

An adapted home environment encourages ongoing participation. Key adjustments include stable flooring, proper lighting, and clear space free of obstructions. These elements help reduce the risk of falls and provide room for movement.

Installing grab bars near exercise spaces enhances safety. Removing tripping hazards like loose rugs and keeping equipment easily reachable reduces strain. Visual cues or illustrated guides can make routines easier to follow.

Digital tools expand opportunities for at-home movement. Apps and online classes offer accessible workouts with clear instructions. Features like subtitles, guided audio, and visual demonstrations support a range of needs and preferences.

Building a Supportive Network for Active Living

Support from qualified professionals helps build confidence in staying active. Instructors with experience in adaptive exercise can modify routines to suit different mobility levels. Their guidance encourages safe, progressive development.

Community programmes at leisure centres and health clinics offer inclusive activities tailored to various abilities. These spaces foster encouragement, connection, and routine, making it easier to remain active consistently.

Open communication with trainers or care providers is essential. Discussing needs and preferences allows sessions to be adapted effectively and ensures that exercise remains safe and enjoyable.

Staying Engaged and Moving Forward

Common challenges, such as fear of injury or loss of motivation, can make staying active difficult. Overcoming these barriers begins with small, achievable goals. Progress may include increasing the number of weekly activities, completing a new stretch, or attending a group session.

Tracking improvements builds motivation. Benefits such as reduced discomfort, improved mood, or more frequent social interaction reinforce the value of continued movement.

Focusing on what is possible encourages resilience. Recognising that activity may look different over time helps shift the focus from past abilities to present strengths. Each adjustment supports a sense of control and contributes to a fulfilling, active life.

Embrace Movement with Confidence

Continuing to move with care and creativity supports overall wellbeing, regardless of physical changes. Whether through adapted routines, supportive equipment, or inclusive programmes, staying active remains within reach. Evaluate your current environment, explore new activities, and connect with resources designed to support your journey. Every step, stretch, or movement forward contributes to a more independent and empowered life.

The post Staying Active When Movement Becomes Challenging appeared first on Hip & Healthy.

What’s your take on the 6‑6‑6 walking challenge? Is this kind of structure (6 min warm-up, 60 min brisk walk, 6 min cool-down) realistic and beneficial for most people?

I absolutely love this trend because it addresses one of the biggest barriers I see with my clients – overthinking fitness. The 6-6-6 format is brilliant in its simplicity: it’s memorable, accessible, and builds proper exercise habits from day one. Most people skip warm-ups and cool-downs, but this structure makes them non-negotiable parts of the routine. The 72-minute total commitment feels manageable rather than overwhelming, which is important for long-term adherence.

What makes it realistic is that it meets people where they are. A complete beginner can start with a gentle 60-minute walk, while someone more advanced can make that middle section quite challenging. The structure scales beautifully with your fitness level, and that’s exactly what sustainable fitness should do. My only caveat is that 60 minutes might be ambitious for true beginners, so I’d suggest starting with 6-20-6 and building up gradually.

How effective is brisk walking as a fitness tool compared to running or other cardio workouts? 

Brisk walking is criminally underrated, and I’m thrilled to see it getting the recognition it deserves. While running burns more calories per minute, walking has some significant advantages that make it superior for many people. First, it’s incredibly joint-friendly, meaning you can walk daily without the recovery demands of running. Second, it’s sustainable long-term; I have 65-year-old clients who’ve been walking consistently for decades, but very few who’ve been running that long.

The fat-burning benefits are particularly impressive. Walking in Zone 2 trains your body to become efficient at using fat as fuel, whereas higher-intensity exercise relies more heavily on carbohydrates. For weight management and metabolic health, this fat-burning adaptation is gold. Plus, walking has a much lower injury risk, making it accessible to people with joint issues, those returning from injury, or anyone who finds running intimidating.”

What are the physiological benefits of walking in Zone 2 heart rate?

Zone 2 is that sweet spot where you’re working at about 60-70% of your maximum heart rate where you should be able to hold a conversation but feel like you’re definitely exercising. Physiologically, this intensity maximises several adaptations. Your mitochondria (the powerhouses of your cells) become more numerous and efficient, essentially upgrading your body’s energy production system. Zone 2 training also improves your aerobic base, which supports everything else you do. It enhances fat oxidation, meaning your body becomes better at burning fat for fuel rather than relying on carbohydrates. This has profound implications for weight management and metabolic health. Additionally, it strengthens your heart’s ability to pump blood efficiently and improves circulation throughout your body.

Why is Zone 2 being talked about so much right now?

Zone 2 has exploded in popularity because we’re finally understanding that more intense doesn’t always mean better. For decades, fitness culture pushed the ‘no pain, no gain’ mentality, but research is showing that moderate-intensity exercise provides incredible benefits with much lower stress on the body. The longevity research is also rather compelling with many studies showing that those who maintain good aerobic capacity in Zone 2 live longer, healthier lives. We’re also seeing how Zone 2 training supports cognitive function, mood regulation, and immune system health without adding to our stress load. It’s the antidote to our ‘go harder or go home’ culture.

How important are consistency and daily movement versus more intense workouts done less frequently?

This is where I see the biggest mindset shift needed in fitness. Consistency absolutely trumps intensity for long-term health and fitness goals. I’d rather have a client walk 30 minutes every day than do two brutal HIIT sessions per week and nothing else. Daily movement creates a habit loop that becomes automatic, while sporadic intense workouts remain a constant battle against motivation.

The physiological benefits of consistent movement compound over time. Your cardiovascular system adapts, your metabolism improves, your mood stabilises, and your energy levels increase. Intense workouts are still great and definitely have their place, but they should complement a foundation of regular movement, not replace it. The 6-6-6 challenge is brilliant because it makes daily movement the priority.

Could this type of challenge help people reduce sedentary behavior or improve mood and mental health?

Walking is one of the most underutilised mental health tools we have. The combination of gentle movement, fresh air, and the rhythmic nature of walking has profound effects on stress hormones, mood neurotransmitters, and cognitive function. I’ve seen clients resolve anxiety issues, improve sleep quality, and boost creativity simply by establishing a consistent walking routine.

For reducing sedentary behaviour, the 6-6-6 challenge can be transformational. It breaks up the day, forces you away from screens, and creates natural energy breaks. Many of my clients find that their daily walk becomes sacred time for them to process thoughts, listen to podcasts, or simply be present. It’s moving meditation that happens to also burn calories and strengthen your heart.

Would you recommend pairing the 6‑6‑6 challenge with strength training or mobility work for balanced fitness?

Absolutely! The 6-6-6 challenge should be part of a complete fitness approach, not a standalone solution. I recommend pairing it with strength training at least three times per week to maintain and build muscle mass, which walking alone cannot do adequately. The beauty is that walking actually enhances recovery from strength training by increasing blood flow and reducing muscle stiffness so it is perfect for in between days.

Mobility work is equally important as all that walking can create tightness in your hip flexors, calves, and IT bands. I suggest 10-15 minutes of targeted stretching after every walk, focusing on your lower body. Combining all aspects creates a comprehensive approach to health and fitness that’s sustainable for life.

Are there any downsides or risks with this approach, especially for people with joint issues, fatigue, or busy schedules?

While the 6-6-6 challenge is generally safe, there are some considerations. For people with existing joint issues, 60 minutes of daily walking might initially cause discomfort, so I would recommend starting with shorter durations and building up gradually. Proper footwear is also a must, so invest in a pair of quality walking shoes to help prevent a host of problems.

For those with chronic fatigue or busy schedules, 72 minutes daily might feel overwhelming initially. I suggest starting with a modified version (perhaps 6-30-6 or even 6-20-6) and building up. The goal is consistency, not perfection. It’s better to walk 30 minutes daily for months than to attempt 60 minutes and burn out after two weeks.

One often-overlooked risk is doing the same route at the same pace every day which can lead to overuse injuries and mental boredom. I encourage clients to vary their routes, include some hills, and occasionally adjust their pace within that Zone 2 range.

The post A PT Explains If TikTok’s 6-6-6 Walking Trend Can ACTUALLY Get You Fit appeared first on Hip & Healthy.

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