As weight loss medication such as Ozempic and Mounjaro continue to surge in popularity, experts say one of the biggest mistakes people make is focusing purely on eating less, rather than eating strategically.

“These medications can be extremely effective tools for weight loss, but what people eat while taking them still matters enormously,” says The Health Suite’s Dr Asiya Maula. “When appetite is reduced, every meal becomes more important nutritionally. Appetite suppression can sometimes lead people to unintentionally under-fuel, increasing the risk of fatigue, muscle loss and poor nutrition. With this in mind I advise those taking weight loss injections to consider the following, if able.”

Eggs

Eggs are one of the best foods to include while on weight-loss injections because they provide high-quality protein in a relatively small volume of food. “Many people on fat jabs struggle to eat large meals, so nutrient-dense protein sources become very important. Protein helps support muscle mass and keeps people feeling stronger during weight loss. Eggs are also versatile and easy to tolerate when appetite is low.”

Yoghurt

High-protein Greek yoghurt is another food doctors often recommend because it combines protein with calcium and beneficial nutrients in an easy-to-eat form. “For people experiencing nausea or reduced appetite, softer foods are sometimes easier to manage. Greek yoghurt can be a simple way to increase protein intake without feeling overly heavy – just be sure to choose lower-sugar versions where possible.”

Beans and lentils

Fibre intake can often fall dramatically on weight-loss injections, increasing the risk of constipation and digestive problems. “Beans and lentils help support gut health while also providing protein and slow-release energy. They can help people stay fuller and maintain better digestion. Remember: fibre becomes even more important as food intake decreases overall.”

Berries

Doctors say berries are particularly useful because they provide fibre, hydration and nutrients without excessive sugar. “When appetite is low, foods that deliver vitamins and fibre efficiently become very valuable. Berries are also generally easier on blood sugar levels than many processed snacks.”

Oily fish

Foods such as salmon, sardines and mackerel are also strongly encouraged because they contain omega-3 fatty acids and high-quality protein. “When people lose weight rapidly, maintaining muscle and overall nutritional health is extremely important. Oily fish provides nutrients that support both cardiovascular and general health.”

Why it matters

Experts say rapid weight loss without adequate nutrition can sometimes lead to unwanted side effects such as muscle loss, fatigue, hair thinning and poor recovery. “There can sometimes be too much focus on simply eating less. The quality of the food still matters hugely. People using weight-loss injections should aim to prioritise protein, fibre and nutrient density rather than relying heavily on processed ‘diet’ foods. These medications work best when combined with sustainable habits and good nutrition.” www.thehealthsuite.co.uk

This article is for general information only and should not be used as a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or lifestyle.

The post On weight-loss jabs? These foods are here to help appeared first on Checklists.

Coast to Coast

The famed Coast to Coast walk was devised by celebrated fell walker, illustrator and guidebook author, Alfred Wainwright, whose guidebook to the walk was published in 1973. Since then, the path has been heralded as one of England’s classic long-distance treks, and was recently made into a National Trail. Luring keen walkers from across the globe, it spans 190 miles, from the coast of the Irish Sea at St Bees, to the North Sea coast at Robin Hood’s Bay. It also passes through three of England’s national parks: the Lake District, Yorkshire Dales and the North York Moors.

Cornwall

This legendary trail offers the ultimate challenge for long-distance walkers, starting from Minehead in Somerset and ending in Poole Harbour. Boasting over 115,000 feet of ascent and decent – the equivalent of scaling Mount Everest four times! – it is probably wise not to walk it all at once! Instead, walkers often start with Cornwall, the county blessed by more miles of coastline than anywhere else in England. A haven for artists and walkers alike, you’ll be able to take in sweeping beaches, imposing cliff ranges and ancient tin mines, along with the artsy legend of St Ives, St Micheals Mount and The Land’s End Peninsula. It would be a sin not to add a pasty.

Southern Lake District

Another beautiful option is the Southern Lake District, which offers plenty of sightseeing greats within a doable distance. Including Ambleside, Windemere, Grasmere, and Coniston, there are routes to suit all skill levels, from the Tarn Hows Circular – an accessible 2.4 mile loop, which offers sweeping views of the fells – or Gummers How, a short but steep climb crowned with one of the best panoramic views of Lake Windermere.

Scottish Highlands

Craving a wee dram with breathtaking views? There is no better way to explore the Scottish Highlands than by foot. Offering memorable localised day walks and more ambitious rambles, key routes range from the strenuous 96-mile West Highland Way, which will take around a week to complete. Or there’s the more accessible – but still challenging – routes like the Ben Nevis Mountain Track, which is just over 10 miles and takes you to the highest point in the UK.

The Peak District

From peaks and expanses of moorland to spellbinding lakeside paths, the Peak District is the UK’s oldest National Park. Offering world-class historic attractions aplenty, such as Dovedale Stepping Stones and the Twelve Apostles, best viewed from the limestone promontory known as Lover’s Leap. And when you need to refuel, stately home, Chatsworth House makes a very stylish pitstop.

St Oswald’s Way, Northumberland

Yearning for another history-fix? St Oswalds Way in Northumberland is popular with those wishing to follow in the footsteps of the seventh century King of Northumbria, and walk all 97 miles of St Oswald’s Way. Explore fine landscapes and the history of the North East of England, from the UNESCO-listed Hadrian’s Wall to the tidal island of Lindisfarne (also known as Holy Island). Your feet may ache, but they will thank you for it.  

Southern Snowdonia

Still not tired? For more awe-inspiring landscapes with spectacular mountain peaks, enchanting forests, and dramatic coastlines, Southern Snowdonia is a rambler’s must-tick. Explore Wales’ Eryri National Park, which spans a massive 823 square miles, and is famed for its rugged mountain ranges and glacial valleys. The area is also home to Yr Wyddfa, the highest peak in England and Wales at 1,085 meters. Your photos shouldn’t be too shabby.

The Cotswolds

And finally, when you get the itch to walk some more, the chocolate box prettiness of the Cotswolds is hard to beat. Showcasing hundreds of miles of public footpaths stretching out over honey-stone villages and rolling hills, top trails include family-friendly circular routes through exquisite villages like Bourton-on-the-Water and Castle Combe, or long-distance trails such as Thames Path, where you will be able to lap up stunning views of the Cotswolds Lakes. www.hfholidays.co.uk

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Let’s talk about your fitness and weight loss – you look amazing! When did you realise you needed to do something about it?
“I knew I was overweight for ages, but I convinced myself that because I was a Dad it was OK! I was still strong and relatively fit, so I figured, “What does it matter? I’ve had my time as a pin up!” I genuinely believe it did me good to have a period where I wasn’t worrying about my looks the whole time. The pressure I felt for years was horrible, and I wanted to focus on creating rather than selling myself. Now I realise you need to do both.”

What about exercise?
“I go to the gym four to five times a week and focus on weights. There’s a common misconception that cardio burns fat, and weights increase muscle. Weights do increase muscle, which then burns the fat. Weights also increase bone density, so enables you to be more mobile for longer. Cardio, in my experience, works better when you’re younger. There is no point in training like a 20-year-old in a 50-year-old-body. My wife has been hitting the weights and her body is insane! For years she killed herself in classes, and nothing happened. I think it’s important for females to understand strong is sexy. Skinny should not be a goal.”

So why not go down the other route so many people are doing: Ozempic?
“I see weight loss jabs as an unknown. In the Sixties people thought smoking was good for you! I think if you are extremely overweight, have injuries, or a disability that prevents you from exercising, then great. But the jabs destroy muscle as well as fat, so you are weakening your body going forward when you should be strengthening it. I worry that there are other side effects that we don’t know about yet, too. Plus, I know I am in control by doing it through diet and exercise, so I can regulate it myself. I can take time off or increase it, depending on my schedule.”

You’ve spoken openly about your ADHD. Has that made it easier or harder for you to focus on what you are doing?
“My ADHD makes everything harder. I don’t find it hard to focus – ADHD can present itself in different ways – but I do find the anxiety unbearable, and I suffer from depression as a result. The gym helps with this.”

You previously taught at the UK Film Academy as a Senior Acting Coach. How did you find that?
“The class consisted of neurodiverse students, so it was great to work with them. Most performers are neurodiverse as it suits our brains, so that makes me happy.”

So why the transition from soaps to teaching?
“I have always done multiple jobs, so there was no transition as such. I’d actually like to do another soap in the future, as I’m good at fast-running shows. People don’t realise that soaps are the hardest of the genres and they are testing for a lot of actors. Not me!”

You’ve said you’d like your own kids to have separate properties on your own piece of land if you ever moved, with their own families. Why?
“I’d like to keep my children close to me, as I think it makes sense. Life is tough and is only going to get tougher, so we need to stick together. We know too much these days, and expectations are ridiculous. True value lies in family, and I’ve only just learned that, as my family growing up was very disjointed.”

But you’ve yet to reach the dreaded teens! How do you reckon you’ll handle it?
“My daughter also has ADHD, so we have dealt with this type of teenage behaviour for years. We put the work in. It’s that simple.”

By the time your youngest Teddy turns 18 you’ll be 68. How do you feel about sitting down with his first pint as a pensioner?
“I don’t think I’ll ever retire, so it’s of no consequence how old I am. However, I’m looking forward to the two of us hitting the gym!”

Your wife’s 14 years younger. Does that impact your likes and dislikes?
“My wife and I share a lot of interests. She is a highly intelligent woman, and we learn from each other constantly. We have a shared love of art, however, since moving out of London we rarely go to galleries.”

You’ve been married 17 years. What’s the secret?
“The secret to a long marriage is not to get divorced!”

What do you do that drives her up the wall?
“I drive her up the wall constantly! The fact she is in perimenopause makes this very easy to do!”

And what does she do that drives you bonkers?
“Her mood swings are tough to handle as a result, but I take everything with a pinch of salt. Only a fool would take stuff in anger seriously, in my own opinion.”

We’ve seen you more recently return to theatre work – what’s next?
“I love theatre. The play I did last year, Parlour Song, was my favourite project to date. In terms of future work, I’m always on the lookout, but I need to establish myself in other areas first. First off, I’ve my public speaking book, Taking the Drama Out of Public Speaking, whic is soon to be released, I’ve also just shot the pilot of my podcast with Scott Harrison, Two Men and a Maybe.”

Is there anything else you’d like to do, career-wise?
“I would love to get more involved in social issues and make some hard-hitting documentaries. I feel we need to build this country from the ground up, and want a platform to do it from.”

You can work with anyone in film, TV or theatre. Who and why?
“I would love to work with Brad Pitt. I know people who have, and I believe him to be the kindest guy out there. I admire his work enormously.”

Will we ever see you on I’m A Celeb? If so, who would you love to have as a campmate?
“I am always up for a challenge! I know a few people who have done it and they all lived it! In terms of campmates, I’d want inspirational people who have achieved something. Read into that what you will.”

Finally, please tell us one fact that no one in the public eye knows about you – until now.
“No one knows I write poetry. I love words!”

Watch out for Jeremy’s upcoming podcast, 2 Men and a Maybe, as well as his soon-to-be-released book, Taking the Drama Out of Public Speaking.

This interview was arranged via www.thefabulousmepr.co.uk

The post Interview: Actor Jeremy Edwards appeared first on Checklists.

If you’re a runner, there’s one thing you’ll of course want to avoid: pain and injuries. According to Deep Heat and Deep Freeze, these injuries are felt all over, with 28% dealing with foot and ankle injuries, 27% experiencing knee injuries, and 24% suffering from a leg injury. “Running is no easy feat and tackling such a long distance if you think you can will really take its toll on your body,” says Physiotherapist, Pilates, and Musculoskeletal specialist Clara Kervyn. “During long-distance running, muscles and joints are under a repetitive load for long periods of time. As muscles become tired, they absorb shock less effectively, which increases stress on joints and tendons. This leads to the aches, stiffness and tight muscles that many runners feel during or after a long run.” Then there’s the training itself, with fatigue (41%), muscle strain (36%), and sore feet (29%) the main issues.

Want to know how you can run injury-free – regardless of whether it’s just a couple of miles or a full blown marathon? Here are some dos and don’t to consider.

DO make sure your training plan allows time for recovery

It’s on rest and recovery days where your body actually adapts to your training, making you fitter and quicker. “When you run or train hard you create small amounts of muscle damage and fatigue,” explains Personal Trainer Elyn Marwick. “Rest days allow tissues to repair and grow stronger. Without them, the risk of overuse injuries and persistent soreness increases hugely.”

DON’T run every day

Although you’re training for a race, running every day is usually best avoided. “Mixing in rest days or lower-impact activities such as Pilates and stretching, gives your muscles, tendons and joints time to recover from repetitive impact. This helps prevent overuse injuries and keeps your training sustainable over the long term,” says Clara.

DO strength train

Incorporating resistance-based training into your trialing routine is one of the best ways to protect your body from the impact of running. “Building strength in the glutes, core and legs improves stability and reduces the strain on joints such as the knees and ankles,” says Physiotherapist Sammy Margo. “Stronger muscles also absorb impact better, so this can lower the risk of injury during longer runs.”

DON’T wear the wrong trainers

The right running shoe can make a huge difference to your comfort and injury risk. “Everyone’s foot shape, gait and biomechanics are slightly different,” says Sammy. “So, shoes that suit one runner might not suit another. It’s best to invest in properly fitted trainers. Do this by visiting a specialist trainer shoe as they can assess your feet and running style.”

DO give yourself a taper period before the race

It’s best not to run right up until race day. Instead, allow time for a taper.  “This is the period in the final week or two before a race when runners gradually reduce their training volume to allow the body to fully recover,” explains Sammy. “You want to arrive at the start line feeling rested, with muscles repaired and energy stores topped up, while still maintaining your fitness.”

DON’T run on injury

Pain is often the body’s way of signalling that something needs attention. “Continuing to run through an injury often turns a small problem into a more serious one,” says Elyn. “In fact, 51% of Brits say that not taking enough time has made an injury worse. Take time to rest and address the issue early on, as this can prevent longer setbacks later. If needs be, book in to see a physio who can offer more assistance.”

The post Runner? Here are some tips to avoid exercise-related injuries appeared first on Checklists.

Ever wondered how some women manage to remain fresh-faced during a gruelling exercise class, while the rest of us descend into a panting, sweaty mess? You are not alone – but the Queen of the ‘freshies’ must be Hannah Frankson. “When it comes to beauty products, I admit that I can easily get caught up in the noise of something new or the latest trend – but in the end, I always seem to find myself going back to the same products I know and love. I roll my eyes at myself as when it comes to skin, hair and make-up, as it’s usually better to keep it simple.”

Want to know what Hannah’s flawless formula is? Forget pricey wonder creams and 100-step regimes, as it turns out that this exercise queen can be thrifty, too. “I exercise indoors a lot and sweat a fair bit, so this changes the price point at which I buy products. I don’t want to wear an expensive cream or SPF if I know that two or three hours later, I’ll have to reapply. Saying that, I always keep a good cleanser and toner to hand at work, as sometimes I sweat wearing make-up and want to ensure it doesn’t sit on my skin.”

A good bra is non-negotiable

“A secure bra is a tool of my trade and the Lululemon Longline Energy Sports Bra (from £24) is my favourite all-rounder. It’s great when it comes to fitness, as I can lift, run and cycle in it. It’s also ideal when I want to do a yoga or pilates class, as it’s lovely and comfortable to move around in.”

Good hair needs good moisture

“No matter how many products I try, for the past 10 years, I have always gone back to Morroccanoil Intense Curl Cream (£29). It really helps to define my curls, keeps them hydrated without the frizz, and ensures my hair looks shiny and healthy.”

My mascara must stay put

“A colleague told me about Hourglass Cosmetics Unlocked Instant Extensions Mascara (from £18), and now I understand why! It doesn’t move during a Peloton class – even the extremely sweaty ones – and is easy to apply and remove. It makes my lashes look darker and longer instantly, too.”

My lips are low-key

“I don’t stick to a colour, but Nars Powermatte High Intensity Lip Pencils (£26.50) are my go-to for teaching classes. They stay on perfectly but don’t leave my lips feeling dry, like lots of long-lasting lip colours do. I forget I’m wearing anything on my lips most times and I never need to touch up.” 

Take pleasure in the little moments

“For me, L’Occitane Almond Shower Oil (£43) turns a regular shower after exercising into a moment of bliss. I love using the oil myself, but I also like to give as a gift because it turns a boring experience into a whole luxury spa moment, which I feel everyone deserves! It smells incredible, too.”

I’m faithful to my fragrance

“My long-term signature scent is Creed Aventus For Her (£275). I like to wear scents that are different from other people and this delivers on every level. It’s fresh and fruity but strong and long lasting – which is perfect to see me through the day”.

I keep skincare simple

“I’ve dabbled with lots of lotions and potions, but one product I have repeatedly bought is Tatcha The Dewy Skin Cream (from £26). It’s hydrating and makes my skin look exactly how I want: dewy and really plump after every use. It’s a staple for me whatever the season.”

Hannah Frankson can be found on Instagram at @hannahfrankson and @thefunclubhf.

The post Look-good tips from Insta sensation and Peloton instructor Hannah Frankson appeared first on Checklists.

Don’t work out fasted or on caffeine alone

Avoid heading into a workout on an empty stomach or fueled only by stimulants like coffee. This can spike cortisol and trigger a stress response — something we want to avoid if you suffer from smiting such as PCOS.

Have a carb-based snack 30–60 mins before

While balanced snacks are ideal most of the time, before a workout, a quick-release carb (like a banana or oatcake) can give you the energy you need to perform without stressing your body.

Eat a balanced meal with protein after your workout

Within an hour, aim for a meal that includes protein ad slow-releasing carbs. This combination supports muscle recovery and keeps blood-sugar stable. Think: grilled salmon, quinoa, and greens.

Skip ultra-processed protein shakes and bars

Many commercial options are loaded with sweeteners, fillers, emulsifiers, and other ultra-processed ingredients, which can negatively impact gut and hormone health. Opt for more natural options like pea or hemp seed protein instead.

Support recovery with magnesium-rich foods

Magnesium supports energy production and eases sore muscles. Add more spinach, quinoa, almonds, black beans, and avocado. And yes, a little dark chocolate!

The post Top Tips for Fuelling Your Workouts appeared first on Checklists.

“A lot of people reach for protein bars, shakes and powders because they think it’s the easiest way to hit their daily target. The truth is, most of us don’t realise just how much protein you can get from simple, everyday meals if they’re put together properly. Whole foods not only give you protein, but also fibre, vitamins and minerals that you won’t get from a bar or a scoop of powder, so it’s about learning how to build that into your day without overcomplicating things.

“Saying that, while protein shakes and bars are classed as ultra-processed foods, they can still have a place now and then – particularly if you’re on the go with no access to proper meals; or if your protein needs are especially high. It’s about balance and convenience rather than relying on them as your main source.

“In the UK, the Reference Nutrient Intake (RNI) for protein is set at 0.75g per kilogram of body weight per day, which is enough for the general population. But if you’re active, your needs are higher – around 1.2-1.6g per kilogram of body weight per day. This extra protein helps support muscle repair, recovery, and adaptation to training. So, for someone weighing 70kg and regularly exercising, that means aiming for roughly 85-110g of protein across the day. Here’s how you can reach that recommended amount just by what you put on your plate.”

MEALS FOR THE DAY

(70KG ACTIVE ADULT NEEDING 85-110G PROTEIN)

BREAKFAST

2 scrambled eggs, 1 slice wholemeal toast, 200g baked beans
408 kcal | 27g protein | 10g fibre

MORNING SNACK
150g 0% fat Greek yoghurt with 1 tbsp chia seeds
131 kcal | 17g protein | 3g fibre

LUNCH

Chicken & Quinoa Salad
100g cooked chicken breast, 70g quinoa, 150g mixed salad veg, 1 tbsp cashew nuts, 1 tbsp olive oil dressing
503 kcal | 34g protein | 4g fibre

AFTERNOON SNACK

80g edamame beans with lime and sea salt

113 kcal | 9g protein | 5g fibre

DINNER

Tofu Traybake with Green Goddess Dressing
100g tofu, butternut squash, broccoli, asparagus, peas, onion, garlic, tahini-based dressing, herbs
405 kcal | 18g protein | 9g fibre

EVENING TREAT
1 Medjool date filled with nut butter
127 kcal | 3g protein | 3g fibre

Rob Hobson is a registered nutritionist with over 20 years’ experience spanning public health, the food industry and the media. Author of several books, buy his latest – The Low Appetite Cookbook: Nutrient-dense meals to make every bite count –  here.

The post Protein on a plate: how to hit your daily target appeared first on Checklists.

She was the youngest Brit in nearly a century to play in the main draw at Wimbledon, but at the age of just 21, Annabel made the bold decision to step away from professional tennis to seek new challenges, which has taken her from the jungles of Sri Lanka and the Treasure Hunt helicopter to the Strictly Come Dancing studio and now her place in the Wimbledon commentary box. Now she’s lifting the lid on it all in a new touring show, Annabel Croft: From Tennis Balls to Glitter Balls. We sat down for a chat with the tennis legend to find out more

Annabel, tell us about your tour. What’s it all about?

I’m really excited! It’s running from 25 September to 23 November and is all about sharing my experiences from the world of tennis, broadcasting and dancing on Strictly.”

How did your career begin?

“When I was 11, a schoolteacher asked me to write an essay called ‘What I Would Like To Do’. I said I wanted to be able to play tennis, win Wimbledon, make journeys all around the world, and dance on stage! I did play tennis at Wimbledon and win the Open Girls’ tournament. I did travel the world playing in many other tournaments. And many years later I also got to dance on one of the biggest stages of all, Strictly!”

So, your dreams really did come true?

“Yes! Not everyone is lucky enough to be able to say that, so I hope that 11-year-old Annabel would look at me now and think I’ve not done too badly!”

What else do you think contributed to your success?

“When opportunities arise, I’ve always been the sort of person to walk through the door and at the very least look at what’s involved. I’ve never been afraid of putting myself in places where I could end up falling flat on my face – which believe me has happened on more than one occasion! But that shouldn’t ever discourage you. We should never be afraid to give things a try.”

Do you ever have any regrets about turning your back on tennis at such a young age?

“No. I’ve never fallen out of love with the game – and still plays most weeks – but I couldn’t come to terms with living out of a suitcase, dealing with agents, managers, solicitors and sponsors, and giving up anything resembling a conventional social life.”

Going back to Strictly. Many questioned you signing up just a few months after the death of your husband, Mel, from cancer. How did you cope?

“I hadn’t appreciated just how good things like dancing or yoga are for people dealing with grief. Having briefly practised ballet when I was young, the show took me full circle to those early years when I’d be in my room putting on Tchaikovsky or Prokofiev and dreaming of doing Romeo and Juliet. I loved the process on Strictly of learning all the different dances, and it felt as if my tight, stiff body was unravelling like a giant ball of string. The movement and fluidity of the music and routines helped me to free up and release the tension.”

What about extra support from your colleagues?

“It’s a close and tight-knit community on the tennis media circuit, and I felt very, very supported. They were brilliant. I felt a lot of love and support at that time, and I’m so thankful. To go back into commentary straight after Mel’s death at the French Open and be able to talk about the world I knew helped to distract me from the way my life had been turned upside down.”

So, what are your plans when it comes to your career?

“I’m not looking too far ahead right now for another challenge, other than trying to enjoy and appreciate life’s simpler pleasures like taking regular walks, and connecting with nature. I’m focusing much more about being in the moment, and enjoying what I’m doing now. It’s something that the top sports people are trained to do, and is one of tennis legend Billie Jean King’s most famous lines: ‘be present’.”

Find out more about Annabel Croft: From Tennis Balls to Glitter Balls tour dates here.

The post Interview: Tennis champ Annabel Croft appeared first on Checklists.

“If you commit to a regular practice – even 15 minutes a day – Pilates is really beneficial,” says Abby. “However, it’s important to have good form, so always practice with some classes first with a qualified Pilates teacher, to ensure you have the proper alignment as well as understanding my terminology below.” Know what a Cat-Cow means after those lessons – as well as getting the seal of approval from that qualified instructor? You’re ready to go for it at home.

Pilates roll down

“This is a great exercise to mobilise the spine, as well as engaging the core and the top layer of your stomach muscles, to control the movement. It also enables you to stretch out the hamstrings. Often Pilates sessions start with a roll down to set up the class.”

Pilates toe taps

“These are done laying face upwards. Here, your core muscles are engaged – your deep abdominal muscles in particular – especially, as you lower one bent leg at a time, from a tabletop start position, to tap your toe on the floor.”

The 100

“Again lying on your back, start by bringing your head, neck and shoulders down on each slow inhale of breath, having your feet flat on the floor before progressing to tabletop legs – your legs in the air above your hips, and knees bent at a 90-degree angle.”

A glute bridge

This is another spinal exercise like the roll down, but done from a supine position. It strengthens the whole posterior chain as well as the glutes and hamstrings, and can be progressed to single leg, staying up for longer, or you can use a ball or Pilates ring to add some extra work.”

“Using these four exercises as the basis for a full workout, I’d start with the roll down, maybe progressing it into a 3/4 or full plank, with the addition of some push-ups (your knees can be down). 

Then come onto your front, and add an exercise like swimming, raising an arm and opposite leg then switching, repeating three to five times each side as a beginner, ensuring your hips stay stable and you can maintain a posterior tilted pelvis while keeping the head in line with the spine. 

Next, roll onto your back, and move onto toe taps (10 each leg) before progressing to 100. Finish with a glute bridge, coming up five times, then raise and lower each leg three times each side, in time with an exhale, keeping hips stable. 

You can then add a supine spinal twist, hugging your knees before coming up to seated, and doing some seated cat/cows, plus side bending to either side to ensure all spinal movements have been hit.”

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While Seasonal Affective Disorder (aptly shortened to SAD) is a diagnosable condition that encompasses more serious depression symptoms, many people without SAD feel some sort of downturn when winter rolls around.

With that in mind, here are a few of the easier ways to prevent those winter blues, before they hit you too hard.

Get outside

The first and most obvious way to avoid the symptoms associated with less sun exposure is to get more sun! Getting outside for 30 minutes every day – or even just 10 minutes – can make a huge difference in your mental wellbeing.

Even if it isn’t a ‘blue bird’ day, getting outside and catching a few rays can help your body queue up some serotonin. Serotonin can help moderate your mood, amongst many other key bodily functions.

Even if it’s cold out, learning how to layer clothing can ensure you stay warm in even the coldest conditions. When you can, expose some of your skin to the sun, especially near mid-day. Even better, if you can get out right at the start of your day, you’ll give your body a nice boost to start the day.

Exercise

Keeping yourself physically active has numerous benefits, not only during winter. According to the NHS, regular physical activity can lead to a lower risk of coronary heart disease, stroke, depression, dementia and much more.

While different guidelines apply to different ages, in general, adults should aim for 150 minutes of moderate physical activity each week. This might sound like a lot, but it’s really just 30 minutes, five days a week.

If you’re not ready for that kind of commitment, ease your way up to an achievable goal. Sitting less and moving more is a great way to get ahead of the winter blues, no matter how often you do it.

Eat healthy foods

The cold of winter bribes us to eat more potatoes, cheese, carbohydrates and buttery garlic bread. While these ingredients aren’t necessarily bad on their own, everything is better in moderation.

A quick look at the NHS’ Eatwell Guide points towards eating these kinds of carbs in equal amounts to fresh fruit and vegetables. So don’t let the pull of cheese tease you into forgetting about the complex carbs your body needs.

A healthy, balanced diet can help boost your mood and regulate your body weight over winter – if you look good, it can help you feel good as well.

Stay social

The cold and rain pushes people indoors, which can lead many to feel socially isolated or lonely. But it doesn’t have to be this way; just because the weather turns doesn’t mean you have to turn your back on your friends and hobbies.

Indoor and outdoor catchups can bring brightness to your day, and all you have to do is send an invite and bundle up. When you’re invited to an event or party, make sure you attend if you’re feeling up to it. Humans are social animals, so spending time with people – even if you decide to leave early – can help you beat the winter blues.

Embrace winter

A positive mindset can go a long way, and leave it to some of the happiest people on Earth, the Danes, to embrace winter in a positive way with their concept, hygge. Hygge, pronounced ‘hooga’, is about relaxing, slowing down, and enjoying life’s quieter pleasures. You can incorporate this into your life by bundling up, staying indoors, enjoying a hot drink, and simply talking to friends and family.

On the flip side, embracing winter could mean something completely different to you if you wanted it to. You could accept that winter is cold, and revolve your hobbies and activities around this special time of year. Besides, snowboarding, skiing, ice skating, cold water immersion, ice hockey, and visiting winter markets are some of the things that make winter so special.

Light therapy

If the more pragmatic options listed above don’t tickle your fancy or work for you, there are still a few more options to beat the winter blues. One of your options is to use a light box, or what some call a ‘happy light’.

Light boxes can simulate the sun, so when there’s less sunlight and the rays are weaker, light boxes seek to bridge that gap. It’s best to use them early in the day, for at least half an hour. Similar to light boxes, sunrise alarm clocks can help as well. These gradually light up your bedroom, mimicking a sunrise.

What’s good about most light boxes and sunrise alarm clocks is that they filter out harmful ultraviolet rays. They also have little, if any, side effects.

Do your research before purchasing one, as the scientific evidence behind light boxes is mixed, and there are many different products to choose from. It may be helpful to ask your doctor about light boxes as well.

Fish oil and vitamin D

If you eat enough fatty fish, say two servings per week, this might not apply to you. But if you’re not a big fish or seafood eater, getting enough omega-3s could be a challenge for you. Omega-3s, like DHA and EPA, can help with many different bodily functions, including brain and heart wellbeing – and in relation to winter blues, they might help protect against depression.

When it comes to vitamin D, the sun is one of the main instigators of vitamin D production in the body, so when we get less sunlight, we produce less vitamin D. You could consider supplementing your vitamin D, which could help you keep your levels up during autumn and winter. Again, while fish oil and vitamin D are recommended by the NHS, it’s still worth asking your doctor before taking any supplements.

Natural negative ion exposure

Now, this might sound like a bit of voodoo, but if you’ve tried everything else without results, there’s no harm in spending a bit of time outdoors on the beach or near a waterfall. Negative ions are molecules that have gained one or more electrons, and they can be found in a number of places in nature.

The literature on negative ions is mixed, but a comprehensive study based on more than 80 years of research concluded that negative air ionization is associated with lower self-reported depression scores.

The easiest way to get your fix of negative ions is to sit very close to anywhere where water crashes into water, so waterfalls, beaches, even water fountains in public or office lobbies. Mountains and plants also supply negative ions, albeit in smaller doses.

There are also ionizer devices, but these are best avoided. They can charge indoor air and produce ozone, which can irritate lungs.

So if you’re dealing with the winter blues, there are a number of ways to make a difference in your mood this winter.

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