The Great Escape!

Finally, we have some sunshine here in the UK! Now it’s time to perform the great escape out of your home and into nature to get fit and increase your wellbeing.

In truth getting outdoors is a good thing in any season but summer makes it a lot easier (unless you hate the heat of course). That said, get your sun block on and wear a good cap to protect your skin.

Here are some handpicked outdoor activities that burn up calories and have great health benefits whilst ensuring you have some fun:

Hiking: it improves your cardio respiratory fitness (heart, lungs & blood vessels), aids better quality sleep, reduces depression and burns up to 370 calories per hour (based on a 154 lb person)

Cycling: improves joint mobility, improves posture and coordination, increases muscle strength and flexibility, works the major leg muscles (quads, hamstrings, gluts and calves) and burns between 75-670 per 30-minute session depending on weight. Check these guidelines:

  • Recreational, 5mph: 75-155kcal
  • Moderate, 10mph: 190-415kcal
  • Vigorous, 15mph: 300-670kca

Golf: it keeps your heart rate up, in turn increases blood flow to the brain which can stimulate and improve nerve cell connections. It can also improve vision, reduce stress and burn up to 1000 calories in a single game (if you walk, not cart, and carry your own golf clubs!)

Gardening: is a great stress reliever, builds hand strength & dexterity, has been found to alleviate symptoms of psoriasis, allergies and asthma, gives a lift that positively impacts mental health & depression and of course calories are burned; click here to see what each gardening activity burns.

Playing With The Kids: the most significant benefits are time with your kids and having some childlike fun; who can get too much of those? No one! Check out the calories burned having fun times with the kids!

So make the great escape today and live a healthier life!

To your wellbeing,



Mind Your Language!


It only takes one poorly phrased comment on someone’s weight (‘don’t eat so much, you’re putting on weight’, etc) to affect their self image and feelings around food for years to come.

A number of studies carried out have captured the impact of unhelpful language when referring to weight, in particular that of parent’s to their daughters. In one retrospective study, a parent’s comment about their daughter’s childhood weight was found to relate to her weight and body dissatisfaction as an adult.

Some Key Points from the research:

  • A woman’s dissatisfaction with her adult weight was only related to the extent she remembered her parents making any comments about her weight, but not about how much she ate – even though both were positively related to her BMI
  • Even among ‘normal-weight’ young women with similar weights, those who recalled their parents commenting about their weight were more dissatisfied with their body weight

But there is a lesson for all of us to take from this research. In a world where we are told freedom of speech is essential and that honesty is the best policy (both of which I agree with), we still need to remember that people have feelings and that contrary to nursery rhymes (“sticks and stones may break my bones but names will never hurt me”), words do hurt.

This is a simple rule to remember: Think Before You Speak!

Mind your language and use your emotional intelligence when speaking to and with people in all circumstances but most definitely when referring to health & well-being issues.

Health & Respect,