Midlife is a critical time for re-evaluating nutrition habits. By focusing on nutrient-dense foods, managing alcohol and caffeine intake, and supporting bone, cardiovascular, and cognitive health, women can enhance their quality of life and reduce long-term health risks. Small, consistent improvements can make a big difference as women navigate this phase with strength and confidence.

L’été nous apporte des beaux jours ainsi que de potentielles balades en vue avec les températures qui augmentent. C’est donc le moment parfait pour aborder les différents avantages de la marche sur ta santé physique ainsi que mentale !

Dans un premier temps, abordons les avantages de la marche sur notre santé physique puis ceux sur notre santé mentale.

D’un point de vue physique, la marche améliore ta circulation sanguine, stimule ton système lymphatique et t’aide à combattre activement la sédentarité.

Pourquoi s'entraîner n’est pas la solution clef dans une perte de poids ?

Avant de répondre à cette question, il faut d’abord comprendre les mécanismes de la gestion de poids par notre organisme.

Manger est un besoin primaire. En effet, notre corps fonctionne grâce aux calories qui sont apportées via l’alimentation. Nous possédons chacun un besoin calorique qui nous est propre. Il est défini par notre genre, notre taille, notre poids, la répartition des différents tissus (muscle, gras…) etc. Nous appelons cela le métabolisme de base (MB). Il représente l’énergie minimale dont notre corps à besoin pour assurer ses fonctions vitales au repos. À cela vient s’ajouter différents facteurs externes tels que la digestion, l’activité physique liée au sport et non liée au sport. Nous appelons cela le NAP (niveau d’activité physique).

Naviguer à travers le week-end : le guide pour rester sur la bonne voie

Les week-ends sont souvent synonymes de soirées, d’alcool et de sorties pour certains d’entre nous. Sans forcément sortir, ils peuvent aussi entraîner un manque de structure et des perturbations dans notre routine mettant à mal nos objectifs. Et lorsque l’on veut se remettre en forme et prendre soin de sa santé, ça peut être un véritable challenge pour changer certaines habitudes.

Noël, le réveillon, le jour de l’an… Toutes ses fêtes entraînent généralement de nombreux repas en famille ou entre amis. Et ça tombe bien, parce que c'est exactement le but de ces fêtes. Célébrer des moments de partage dans la joie et la bonne humeur durant une période de l’année qui peut être difficile pour certains (le froid, le manque de soleil, dépression saisonnière, etc.)

Avec tous ses repas, et l’alcool qui va avec, on peut être tenté de faire un régime pour “compenser” l’excédent calorique de cette période. Mais, pour plusieurs raisons que nous allons aborder, ce n’est pas la bonne stratégie à appliquer : 

Are you ready to make this holiday season truly special?

Join us on a journey to transform your health and fitness, and discover the joy of exercise like never before!

Our 6-Week Christmas Countdown Challenge is here to make sure you finish the year strong and step into the holidays with confidence and vitality.

When: Monday, October 30th to Sunday, December 10th

What's Included:

“It’s been a hard day’s night,” sang the Beatles...and tired parents get it! Having kids fed, dressed and out the door by 7.30/8 am can feel like a day’s worth of work.

And what if your sleep is interrupted? It’s hard to draw on depleted energy reserves day after day, look after your family AND prioritise your own health and fitness.

So here we have 5 tips to help you build your energy reserves and create some balance in your everyday life.

As we all know, most people use January to set themselves new goals. Whilst this makes sense as January symbolizes a fresh start and a new year, September may in fact be a better time to set goals. September is the start of a new academic year, a new season, and to me is a great time to set goals as we haven’t quite hit the darker colder days yet and therefore I am more likely to build better habits in autumn than in the depths of winter.

Many diets often focus their attention purely on numbers on a scale, with no consideration -and potentially at the expense- of your overall heal or psychological wellbeing. I am nearly a decade deep working in the fitness industry and to this day, the speed the diet industry churns out brand new ways of trying to extract money from you is pretty impressive!

I am sure we are all no strangers to stress and with April being stress awareness month, I thought I would get a blog post out about stress and how certain healthful habits can help us manage our stress and the impact it has on our health. Talking about stress and its effects are so important and I think the effects that too much stress can have on someone have been grossly underestimated. Stress can impact ones mental, physical and emotional wellbeing and it is important to be able to talk about stress.

This image is taken from an actual advert to join a gym in 2022! To be honest I was shocked when I saw this ad, and to be honest it makes me sad that they are plastering this all over Switzerland - because even if you claim you can ignore these advertisements, the message does get through on a subconscious level.

With the days getting brighter and longer, and the weather getting warmer; you hopefully may feel that you are filled with more energy. Hopefully this extra bout of energy gives you the boost you need to get your body moving. I also always find that with the longer and brighter day, my mood tends to be better which makes it easier for me to be active and eat better. Research does show that, peoples feelings and emotions can definitely be impacted by the weather…and I can confirm that I definitely feel this way!

If you’re ready to kickstart a new fitness routine, here are three tips to help you get started:

“The heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also whisks away the waste products of metabolism. When the heart stops, essential functions fail, some almost instantly.

Given the heart's never-ending workload, it's a wonder it performs so well, for so long, for so many people. But it can also fail, brought down by a poor diet and lack of exercise, smoking, infection, unlucky genes, and more.”(1)

January is normally a month of goals, resolutions, good intentions and getting ‘back on track’ after the festive break. Now, we rarely encourage drastic changes or overhauls to anyone’s routines in January, and prefer our members to focus on re-asserting good habits they had before the holidays, and possibly focusing on some new or different habits to complement them.

With that in mind, today we have 5 things to focus on to make sure you start the New year off on the right foot!

My biggest issue with the fitness industry is ‘Dogma’. What do I mean by this? Too much of the fitness space is dominated by single, authoritative beliefs presented as ‘facts’. People are often told ‘the best way’ to squat, how they should be training, that there is one single best nutrition approach. I can tell you right now, that is all bollocks.

You’d be surprised at how many times we have heard that during consultations over the years - or variations on that sentence. And while you may be reading that and thinking how silly or illogical it may be, it is a genuine stress and concern for many people, and one we should treat with respect.

In recent years, we’ve all been made aware of the ‘harm’ we can be doing to our bodies, posture and mobility from being stuck sat behind a desk all day, every day. We’ve been told or shown how doing so can lead to ‘rounded’ shoulders, tight hips and lower back pain. All of this culminates in ‘bad’ posture, which must be addressed and ‘fixed’. And the answer is seemingly to swap out your regular desk for a standing desk - being on your feet, it is suggested, will help us keep better posture, and reduce lower back pain and muscle tightness. But is that actually the case, and are standing desks as great as we are told?

‘Cardio’ is a term that almost everyone who has ever exercised has probably heard, and has at least a vague idea of what it is - or at least what they think it is. However, I’m going to proceed with the theory that most peoples’ idea of what cardio ‘is’ is far more narrow than the reality.

We have been conditioned to believe that the word ‘fat’ is a bad word, a negative word; but truth be told, fat is (or should be) a neutral word. Now people who are overweight may have varied feelings about this word. For some, it will simply be a description of their body size, while for others it is a word that has been used to insult, shame or belittle them. It is a word that has been used to suggest they are lazy, worthless or somehow inferior. For some, the word fat is one that has been weaponised against them. Just like descriptive words such as ‘thin’, ‘tall’ and ‘short’, it should be no more than a description, but our society has let it become a word that is perceived as inherently negative, and evokes thoughts and feeling of all sorts of negative traits.

No-one is perfect - we all have our strengths and weaknesses, both in life and in the gym (sorry if this concept is new to you). My question to you today, though, is what do you do about your weaknesses - do you work to try and improve them, find a shortcut, or try to avoid them entirely?