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  • I’m Running My First Marathon! | London Marathon Diaries

    I’m Running My First Marathon! | London Marathon Diaries


    This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.

    I'm Running My First Marathon! | London Marathon Diaries

    On the 18th October 2024 – my 40th birthday – the opportunity to run the 2025 London Marathon landed in my lap. 

    [Just a little disclaimer that I’ve paid for my place and am not being sponsored by any brands. I fully want to do this for me, and me alone.]

    I’ll be honest, the marathon distance has never been one that’s allured me, however, I’d always thought it was something I’d like to do at least once. And if I was gonna run 26.2 miles without being chased, it had to be London Marathon so I could tick off another challenge towards achieving the London Classics Medal. 

    In case you’re not aware of the London Classics; you can earn the biggest medal you’ve ever seen by completing the London Marathon, RideLondon 100 and Swim Serpentine (2 miles) which basically equates to an epic triathlon. It doesn’t matter when you do them, just as long as you do them in order to be eligible for the medal.

    Whilst I seemingly ticked off RideLondon with no issues, swimming 2 miles will be the biggest feat for me but I’m gonna give it my best.

    Running a marathon? I’ve been around enough marathon runners and trained marathon runners to make me feel confident I can do this. I don’t have any time to beat; the goal is simple, to finish. 

    “I don’t have any time to beat; the goal is simple, to finish.”

    As I haven’t run consistently for a couple of years now due to health issues, I started from scratch with 6 months to train.

    I calculated that I would just about have enough time to complete a version of Couch To 5km before I start a beginners marathons training plan for 16-18 weeks. And what do they say about making plans?! Something like God laughs?!

    I started Couch To 5k strong then got hit with a virus with took me out for 3 weeks of December. By the time I was well again, it was straight into week 1 of what would be my “marathon training block”.

    I hadn’t fully decided on a plan to follow but my top options were:

    • beginners plan from London Marathon 
    • Hal Hidden 18 week novice plan 
    • Garmin plan 
    • Strava plan 
    • Hire a coach 

    I opted for the beginners plan from London Marathon which started with a simple 30minute walk. I also love that it’s a paper plan I can keep on my desk, ticking off the sessions as I complete them.

    As I’m writing this, it’s mid February and I’ve one more session to complete week 6. Weeks 1-4 were very much base building and week 5 was a deload / recovery week. I’m super proud that I’ve managed to complete all but one of my sessions so far.

    My Training For London Marathon

    Here’s a little insight into what I’ve been up to so far, and my plan for the last 10 weeks before race day on Sunday 27th April 2025.

    I’ve Been Auditioning My Running Kit

    I realised that as much as these training sessions are to prepare me for event day, they’re also the perfect opportunity to test out kit ready to decide which pieces make the cut for race day. I’m lucky that I have plenty of kit and shoes to use rather than having to buy anything new.

    Plus, running in Winter is no joke. I’ve run on ice, through flooded fields and on the rare occasion in sunshine below 0 degrees. You goto check out my tips on how to dress for running in cold weather.

    My top pieces of kit so far have been:

    • a booband / boobuddy
    • my gore-tex trail running shoes
    • a buff
    • shokz headphones
    • leggings with pockets
    • waterproof running jacket

    I put together all my favourite items used on my marathon training journey here in this Marathon Essentials Amazon Idea List.

    Mixing up my running shoes has been one of the biggest trial and errors! My favourite speed shoes now create a lot of tightness in my lower legs where my glutes are obviously not at the same strength they used to be.

    So I’m slowly reintroducing those into my shorter runs especially as I’m now mixing up the pace with some tempo intervals.

    I Eat parkrun Sandwiches

    While my distances have been quite low, I’ve loved either just going to parkrun or sandwiching it in between, before or after whatever distance is left on my plan.

    My local parkrun is basically a mudfest that sometimes sucks the confidence out of me but I have also been going to other local venues where I can enjoy mud free running and realise I’m not as slow and terrible of a runner as the mud makes me feel.

    Getting Strong & Staying Injury Free

    Before I started marathon training, my base week consisted of one HIIT session, one strength session, one core session, a weekly swimming lesson and two (intense) indoor cycling rides.

    And this has pretty much remained the same as it’ll help me to get stronger and remain injury free.

    If / when I need to, I skip the HIIT or Strength so that I don’t overdo it – in deload week for example.

    I do know that I need to add more stretching, foam rolling and mobility work into my week, even if they’re short sessions along with regular sports massages.

    I’ve been using Urban for just over a year now – it’s an app for booking massages and other treatments at home. You can use my referral code – RELLELIH5 – to get 20% off your first massage.

    Managing My Mind For London Marathon

    This is kinda threefold. First up, not sharing the fact I’ve been training for London Marathon has meant I’ve been able to keep the ‘noise’ at bay. As much as everyone would want to help, and share their experiences, I felt I needed to not hear any of it to begin with as my journey is so unique to me.

    Now that I’ve done a ‘soft launch’, as one friend called it, it’s been nice having more people to chat to about how training is going. As long as we’re not talking paces etc, I’m happy as it means we’re less likely to compare ourselves and our progress.

    The second part of managing my mind is really understanding that a marathon takes as much mental strength as it does physical. I think we going this strength by turning up for our training sessions, even when we might not feel like it.

    Ans feeding into this point, I’ve had to use alot of self talk when out running. Things like reminding myself to ‘trust the process’ and knowing that no matter how hard it might feel now, I need to remember where I started.

    And finally, when a run hasn’t gone to plan, I’ve reminded myself that it doesn’t matter. What counts is the consistency of getting out and the time on my feet.

    The final 26.2 miles will be London Marathon day and I know having been on the other side of the barriers, it’s the most epic atmosphere.

    I’m convinced I will feel invincible and excited in addition to all the race day feelings. And I know, no matter what happens, I’m gonna have one of the best days of my entire life so far!

    Recovery, Self-Care And Listening To My Body

    Marathon training won’t last forever, so if I’m going to commit to doing this, I’ve chosen to commit to taking the best care of myself while doing do. I’ve made recovery, self-care and listening to my body, my biggest priorities.

    To be fair, I’ve worked hard to do this anyway but with adding running to my schedule 3 times a week, I’ve had to do better.

    I go to bed on time, I eat 3 meals a day, I aim for 2L of water a day, take my vitamins, supplement with collagen, protein, BCAAs and Creatine on most days.

    As I said before, I also need to stretch more, foam roll more and generally take good care of my body. I had a sports massage in week 5 /6 of training and OMG, EVERYTHING was so tight. I’m still recovering from said sports massage but I already feel so much better.

    I’ve even set up a cold plunge thing in my garden and I’m practicing using that, in addition to making the most of the sauna blanket that I own.

    I’m super grateful that so far, I’ve not reached a level of exhaustion like others have yet. I’m sure this will come closer to race day, but until then, I’m doing everything in my power to balance marathon training, work and life.

    My Running Soundtrack

    During shorter runs, listening to music has worked well for me. In fact, listening to my indoor cycling playlist while doing my session with tempo intervals had me feeling like I was on fire!

    Podcasts work well for me if I’m interested in the topic, but I’ve just started listening to audiobooks… that don’t take too much brainpower. First up – How To Run A Marathon by Vassos Alexander.

    I’m taking recommendations so leave them in the comments below please.

    What I Have Planned

    With 10 weeks to go, there is still a-lot to do, right?! So here is some of what I have planned to help me through the rest of my training to get to the start line.

    Booking Events For Long Runs

    Now the long runs are getting… longer, signing up for events helps to reduce some of the stress of planning what to do. Running an event means a pre-planned route, water / nutrition provided, a race day experience to practice and company.

    Here are the events I’ve signed up to:

    • Women’s Run Series London 2025 10km, Saturday 8th March (+ ~50-60mins)
    • Hackney Legacy Half Marathon, Sunday 16th March
    • London Lea Valley Gratitude 25km, Saturday 19th March (+ 5miles)

    That trail run is gonna be my longest run on plan, of which I’ll need to add on an extra 3-5 miles to hit 18-20miles.

    Time To Test Nutrition

    Now my runs are well and truly over the one hour mark, it’s time to start thinking nutrition. I’m super keen not to fill myself with unsavoury sugary products so I’m looking to products that I’ve either used while cycling or new to me brands that are more natural.

    I also don’t want to make myself bankrupt because WHY ARE GELS SO EXPENSIVE NOWADAYS?! lol Over £4 for a packet of Clif ShotBloks?! Cost of running crisis is added to cost of living crisis. And they say running is free lol

    Start Training With A Running Vest

    Given that I now need nutrition and water on my long runs, I need somewhere to stash these bits along with my phone, keys and a layer I’ll probably take off and put on repeatedly.

    So out comes my running vest which I bought a few years ago to train for Royal Parks Half Marathon and use for my trail running adventures.

    Having moved house recently though, I seem to have temporarily misplaced the soft water flasks that go in the vest and I’m not looking to spend £40 replacing them when I know they. have TO BE HERE SOMEWHERE.

    In the meantime, I’ve bought one soft flat for about a tenner hoping it’ll tide me over until I dig mine out of a box somewhere. I’ve still got ten weeks to make that happen after all!

    I’m Prepared For ‘Maranoia’

    Or at least I think I am. Surely knowing it exists is the first step towards beating it?!

    I’ve also been sent an immunity boosting care package which features a 7-day supplement designed to support your immune system and speed up your recovery from seasonal illnesses. Of course I’m hoping never to need this, but I feel comfortable knowing I have it at hand.

    Okay, it felt super good getting all of these thoughts out of my head and into this post so thanks for reading. It’s been ages since I’ve shared something personal rather than something optimised to get as many eyes on it.

    I’m as much excited for the journey to the start line as I am for the ‘final dance’ to be honest. I’m pretty sure I’m gonna be ‘one [marathon] and done’ but I also know I’m likely to never stop talking about it for the rest of my life. I apologise in advance.

    Oh and whilst I’m not in need of donations, I’ll happily accept kudos over on Strava – this is my account.

    See you on the start line if you’re running too! Or hopefully see you on the sidelines!

    Elle



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  • Dynamic Warm Up for Runners: 13 Drills You Can Do

    Dynamic Warm Up for Runners: 13 Drills You Can Do


    This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.

    Incase you’ve missed the news, I’m signed up to run London Marathon and I’m doing everything in my power to get to the start line strong and injury free. This includes actually doing all the drills that make up a good dynamic warm up for runners. 

    Leg swings - dynamic warm up for runners

    If you’re anything like me, preparing for your next run often involves a quick slow jog or a few static stretches, but these methods may not be the best way to truly engage your entire body and avoid common issues like runner’s knee or shin splints.

    Recent research shows that dynamic exercises—which involve constant movement—increase blood flow, improve hip mobility, and reduce your risk of injury. 

    I recently volunteered to lead the pre-run warm up at the RunThrough London Half Marathon and 10km event in the Olympic Park, and I delivered an extended version of what I now call the kisE Signature Warm Up Routine. 

    Below, we’ll explore why dynamic stretching outperforms static stretching for a better run, and then walk through the kisE Signature Warm Up Routine made up of a comprehensive series of movements to optimise your running performance.

    Benefits of Dynamic Stretches 

    Dynamic warm-ups prepare you for a high-impact sport like running by raising your heart rate, mobilising connective tissues, and activating the muscle groups you’ll rely on most.

    Because they involve active stretching, you won’t be stuck in a static position for an extended period of time—instead, you’ll use simple movements and controlled momentum to boost blood flow.

    By contrast, static stretching is more effective after your run or during dedicated flexibility sessions. Holding static stretches with cold muscles could limit muscle activation and even increase injury risk.

    That’s why dynamic movements—especially those focusing on hip flexors, lower back, and core strength—are a great way to promote fluid motion and maintain proper form from start to finish.

    A Dynamic Warm Up for Runners

    These warm-up exercises can be done in less than 10 minutes before a long run, a half marathon, or easy runs alike. They’re a good idea for anyone seeking better performance and fewer aches.

    The kisE Signature Warm-Up Routine

    • Leg Swings (Forward/Backward & Cross-Body)
    • Hamstring Reaches
    • Open the Gates / Close the Gates
    • Straight Leg Kicks
    • Good Mornings or Single-Leg RDL
    • Thoracic Rotations
    • Lunge with Side Bend or Twist
    • Sumo Squat Hold with Internal Hip Rotations
    • High Knee Marches or A-Skips
    • Squats or Single-Leg Squats
    • Ski Jumps (Lateral Bounds)
    • Butt Kicks or Dynamic Quad Stretches
    • Pogo Jumps (Single and Double-Leg)
    • Pelvis Circles

    Leg Swings (Forward/Backward & Cross-Body)

    Stand with your feet shoulder-width apart. Swing one leg forward and backward 10 to 15 times, then switch. Repeat by swinging each leg across the front of your body. This constant movement helps increase blood flow, loosen hip flexors, and reduce the risk of injury to the lower back and knees.

    Hamstring Reaches

    Step your right foot forward with a slight bend in the knee, hinging at the hips to reach toward your toes. Return to a standing position and repeat with the left leg. Aim for 8 to 10 reaches per side. This great stretch warms the hamstrings and glutes. 

    Open the Gates / Close the Gates

    open the gates - close the gates

    Lift your knee to hip height, then rotate it outward to “open the gate.” Reverse the motion to “close the gate.” Perform 5 to 8 rotations in each direction before switching legs. This simple movement is a great way to boost hip mobility and engage your core, setting you up for a better run.

    Straight Leg Kicks

    Walk forward, kicking one leg straight in front of you, aiming for the opposite hand. Keep your shoulders relaxed and your posture upright. Perform 10 to 12 kicks per side. This type of stretching dynamically opens up the hamstrings and prepares your entire body for the high-impact sport of running.

    Good Mornings or Single-Leg RDL

    single leg RDL

    For Good Mornings, stand with a wide stance, hinge at the hips, then return upright. For Single-Leg RDL, balance on your right foot as you hinge forward, extending your left leg behind you.

    Aim for 10 – 12 Good Mornings or 5-6 RDL’s on each side. These exercises strengthen your posterior chain—glutes, hamstrings, and lower back—which is crucial for injury prevention and running form.

    Thoracic Rotations

    thoracic rotations - dynamic warm up for runners

    Start in a standing position with feet hip width apart. Have a slight bend in your knees and hinge forward (to 45degs) from your hips. Cross your arms across each other and place your hands on opposite shoulders.

    Twist your upper body to one side, trying to look towards the sky; keep a neutral spine and make sure your head and shoulders follow the direction of the movement.

     Perform 8 to 10 rotations before switching sides. This promotes fluid motion through the spine, improving core strength and running performance.

    Lunge with Side Bend or Twist

    Step your front leg forward into a lunge, keeping your back leg extended. Gently bend your torso toward the lunging leg. Repeat 6 to 8 times per side. Then repeat with a twist over the front leg.

    This dynamic movement opens the hip flexors and engages the core, aiding injury prevention by improving balance and connective tissue strength.

    Sumo Squat Hold with Internal Hip Rotations

    sumo squat hold with internal hip rotations

    Take a wide stance, squat down, and hold. Gently rotate one knee inward at a time, alternating knees, for 10 rotations per side. This squat variation strengthens the adductors and improves hip mobility, helping you maintain proper form and reducing injury risk during long runs or intense workouts.

    High Knee Marches or A-Skips

    marches / a skips

    Drive your knees up to waist level while marching in place. For an added challenge, hop off the right foot or left foot for A-skips. Continue for 20 to 30 seconds. These moves elevate heart rate, increase blood flow, and activate hip flexors for a more powerful stride.

    Squats or Single-Leg Squats

    Lower into a squat with your hips back, then push through your heels to stand. For Single-Leg Squats, balance on one leg and move slowly, focusing on control.

    Aim for 10-12 double leg squats or 5-6 single leg squats on each leg. These variations build strength in the quads and glutes, reducing injury risk by supporting good posture and core strength.

    Ski Jumps (Lateral Bounds)

    Hop laterally from one foot to the other, landing softly. Perform 10 to 12 hops each way. This plyometric exercise targets your stabilizer muscles and connective tissues for injury prevention. It’s a good example of preparing for sudden changes in direction while running.

    Butt Kicks or Dynamic Quad Stretches

    Jog in place, bringing heels to your glutes for butt kicks. Or, briefly pull one foot behind you before switching sides for a dynamic quad stretch. Both variations warm up the front of your body and help prevent tight quads from altering your running form.

    Pogo Jumps (Single and Double-Leg)

    Stand tall and hop in place using primarily your ankles and calves. For more challenge, move to single-leg pogo jumps. Perform for about 10 to 15 seconds. This drill boosts muscle activation in the calves.

    Pelvis Circles

    dynamic warm up for runners - pelvis circles

    Stand with your feet shoulder-width apart. Gently circle your hips 10 times in one direction, then reverse. These circles loosen the lower back and hips, a simple movement that tops off your pre-run stretching routine for a fluid motion and better run.

    Additional Tips on Foam Rolling and Injury Management

    Using a foam roller before or after your dynamic warm-up can help alleviate muscle tightness and improve blood flow, especially in areas prone to soreness or overuse like the calves and hip flexors. If you’re interested in learning more, be sure to check out our other posts on foam rolling and recovery for runners.

    Whilst foam rolling and dynamic stretches are a great way to address common issues and enhance muscle activation, it’s important to seek professional guidance if you experience persistent pain.

    A recognised Physiotherapist or Osteopath can provide a personalised assessment, ensure you’re practising proper form, and help address specific conditions such as achilles tendinitis. If your discomfort does not resolve with basic self-care or continues to worsen, it’s a good idea to consult a qualified healthcare provider.

    I’m pretty confident I’ve collated some of the best dynamic stretches you can do as a runner, but by all means, there are always plenty more. If you’re short on time, you can create a daily routine by picking a few of the warm-up exercises from this routine to do. You’ll still benefit significantly. 

    if your schedule does allow consider adding in lower body workouts and resistance training to help keep you clocking those miles and hitting your goals. 

    Elle 

    P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 



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  • Ancient Wisdom Meets Modern Wellness » Go Fitness PRO

    Ancient Wisdom Meets Modern Wellness » Go Fitness PRO


    Ayurvedic biohacking: In a world driven by rapid technological advances and a relentless pursuit of efficiency, “biohacking” has emerged as a popular trend for optimizing physical and mental performance. Typically associated with tech-driven gadgets, supplements, and extreme lifestyle experiments, biohacking may seem far removed from the gentle, holistic practices of Ayurveda—India’s ancient system of natural healing. But today, a new movement is taking shape: Ayurvedic Biohacking—where traditional wisdom and modern wellness converge.

    woman holding singing bowl on person s stomach
    Photo by Mikhail Nilov on Pexels.com

    What Is Ayurvedic Biohacking?

    At its core, biohacking refers to making small, incremental lifestyle changes to improve health, productivity, and well-being. Ayurvedic biohacking adapts this concept through the lens of Ayurveda’s time-tested principles. Instead of relying on synthetic interventions or invasive techniques, it draws on personalized routines, herbal remedies, natural therapies, and conscious living to enhance the body’s innate intelligence.

    It’s not about hacking the body like a machine—but tuning into the body’s natural rhythms, cycles, and energies to unlock optimal health and longevity.

    The Doshas: Your Personalized Wellness Code

    Ayurveda is rooted in the belief that each individual has a unique mind-body constitution, or Prakriti, defined by three doshas: Vata, Pitta, and Kapha. Understanding your dominant dosha helps you tailor your diet, sleep habits, exercise, and even work patterns for maximum balance and productivity.

    • Vata types benefit from grounding routines, warm foods, and structured schedules.
    • Pitta types thrive with cooling, calming practices that reduce excess heat and drive.
    • Kapha types need stimulation, lightness, and activity to avoid stagnation.

    Modern biohacking often relies on data-driven personalization (think wearables or DNA tests). Ayurvedic biohacking provides an ancient, intuitive version of this personalization—one based on your constitution, daily rhythms, and the seasons.

    green herbs in clear glass
    Photo by Nataliya Vaitkevich on Pexels.com

    Daily Rhythms: Dinacharya as the Original Wellness Hack

    One of Ayurveda’s most powerful biohacking tools is Dinacharya, or the daily routine. Long before productivity gurus were advocating morning routines, Ayurveda had already outlined specific self-care rituals to align the body and mind with nature’s cycles.

    • Wake before sunrise to sync with the body’s natural circadian rhythm.
    • Tongue scraping and oil pulling support oral detoxification.
    • Abhyanga (self-massage) with warm oil stimulates circulation and lymphatic flow.
    • Meditation and breathwork (Pranayama) enhance mental clarity and reduce stress.

    These habits, when practiced consistently, serve as powerful, low-tech biohacks for resilience, immunity, and inner peace.

    Herbal Intelligence: Plant-Based Enhancements

    Modern biohackers often reach for nootropics or smart drugs to enhance brain function. Ayurveda offers a more sustainable and safer approach through adaptogens and herbal allies.

    • Ashwagandha boosts energy and reduces cortisol.
    • Brahmi improves memory, concentration, and mental calm.
    • Shatavari supports hormonal balance and endurance.
    • Turmeric fights inflammation and boosts immunity.

    These herbs are now being validated by modern science, creating a bridge between ancestral healing and evidence-based wellness.

    Sleep Optimization the Ayurvedic Way

    Good sleep is a cornerstone of both biohacking and Ayurvedic health. While wearables and blue light blockers dominate the modern scene, Ayurveda teaches simple yet profound ways to improve sleep quality:

    • Avoid stimulants after sunset, including caffeine and screen time.
    • Massage your feet with warm oil before bed to ground Vata energy.
    • Drink golden milk (turmeric with warm milk) as a natural, calming nightcap.
    • Go to bed before 10 PM, when Kapha time supports deep rest.

    These methods not only improve sleep but also harmonize the nervous system and promote detoxification.

    Merging Traditions with Technology

    The beauty of Ayurvedic biohacking lies in its adaptability. Today, many practitioners are integrating Ayurvedic practices with wearable tech, biometric tracking, and lab testing to quantify results. For example, you might:

    • Use a smartwatch to track heart rate variability during meditation.
    • Log your energy levels and digestion in a journal based on doshic fluctuations.
    • Pair intermittent fasting with Ayurvedic meal timing for metabolic health.

    This synergy helps individuals stay grounded in tradition while benefiting from modern precision.

    Final Thoughts

    Ayurvedic biohacking isn’t about quick fixes or extremes. It’s a sustainable, deeply personalized approach to living in harmony with nature, biology, and consciousness. It empowers you to become the expert of your own body—not by overriding it, but by deeply listening to it.

    In a world obsessed with external upgrades, Ayurvedic biohacking reminds us that the most powerful technologies are already within us—waiting to be unlocked through balance, awareness, and intention.



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  • Simple Outdoor Upgrades That Inspire Movement and Mindfulness

    Simple Outdoor Upgrades That Inspire Movement and Mindfulness


    This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.

    In the rush of modern life, your garden or patio can become more than just an outdoor space—it can be your sanctuary. Whether you’re looking to stretch your legs, calm your thoughts, or spend meaningful time with the family, a few simple upgrades can make your outdoors a haven for both movement and mindfulness.

    Here are easy and effective ways to refresh your outdoor space and encourage more intentional living—right from your back door.

    1. Create a Flowing Path for Walking Meditation

      A meandering garden path invites gentle movement and reflection. Use natural materials to create a soft, organic route around your space. Whether you walk it slowly in the morning with a coffee or use it for mindful movement breaks during the day, the act of following a path encourages a calming rhythm.

      Not sure what material works best for foot traffic and beauty? Check out this guide on what is the best outdoor paving for patios to discover options that are durable, attractive, and perfect for grounding your steps.

      2. Add a Yoga or Stretching Spot

        You don’t need a dedicated studio—just a level surface and a peaceful backdrop. Choose a quiet corner of your garden or patio and lay down a weather-resistant mat or use smooth paving to create a space for yoga, stretching, or breathwork. Surround it with potted plants or climbing vines to foster a natural sense of calm and privacy.

        3. Design a Sensory Garden

          A sensory garden encourages mindfulness through scent, texture, sound, and sight. Incorporate herbs like lavender and rosemary, ornamental grasses that rustle in the wind, and textured paving stones you can walk on barefoot. It’s a beautiful way to reconnect with nature and stay present in the moment.

          4. Incorporate Gentle Lighting for Evening Unwinding

            Outdoor spaces aren’t just for the daytime. Add soft solar lights, fairy lights, or lanterns to create a warm and tranquil environment for evening reflection or slow evening strolls. Lighting plays a huge role in how relaxed and safe a space feels, especially when the sun sets.

            5. Create a Space for Family Movement

              Encouraging movement doesn’t have to be solitary. Lay a flat, open area of paving or grass that can accommodate yoga with the kids, garden games, or even a spontaneous dance party. Having a space that feels accessible and ready to use makes it easier to weave activity into your everyday life.

              6. Install a Bench for Pause and Presence

                Sometimes, movement starts with stillness. Adding a bench in a quiet area—under a tree, beside some lavender, or near your favorite view—offers a spot for reflection, journaling, or just being still. Pair it with a hot drink or a few deep breaths and you’ll quickly find it becomes a favorite daily ritual.

                7. Lay Down Paving That Enhances the Atmosphere

                  The surface underfoot matters more than you think. Natural paving brings a grounded, organic feel to any outdoor area and invites both movement and relaxation. It provides a solid base for everything from garden furniture to a quiet stretch session. 

                  Closing Thoughts 

                  Your outdoor space can be more than just an area for plants or occasional barbecues—it can be a key part of your well-being routine. With thoughtful upgrades that inspire both motion and mindfulness, you’ll find it easier to stay active, centered, and connected to the world just outside your door.



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  • Grounding: The Surprisingly Simple Practice That Could Boost Your Mental Health

    Grounding: The Surprisingly Simple Practice That Could Boost Your Mental Health


    This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.

    Modern life often keeps us disconnected — not just from each other, but from the natural world. Yet there’s a growing body of research suggesting that something as basic as walking barefoot on the earth could offer real benefits for our mental wellbeing.

    It’s called grounding (or earthing), and while it may sound a little “woo-woo” at first, the science backing it is surprisingly solid. From better sleep and less anxiety to reduced inflammation and more emotional balance, grounding is worth a second look — especially if you’ve been feeling a bit off lately.

    What Is Grounding, Really?

    At its core, grounding is about re-establishing our physical connection to the earth. When we walk barefoot on natural surfaces like grass, soil, or sand, we absorb electrons from the Earth’s surface — and those electrons can have a positive impact on the body.

    Why does that matter? Because our bodies, like the Earth, carry electrical charges. And in our modern lifestyles — full of synthetic-soled shoes and hours spent indoors — we rarely get the kind of contact that allows those charges to rebalance. Grounding helps restore that connection, and research suggests it influences everything from stress levels to sleep quality.

    The Science Behind the Barefoot Hype

    It might sound simple, but grounding initiates real physiological changes. Several studies have shown that it can:

    • Lower inflammation
    • Improve sleep quality
    • Reduce pain
    • Shift the nervous system into a more relaxed state
    • Balance cortisol (the stress hormone)

    One small pilot study found that after just a few minutes of grounding, participants experienced decreased muscle tension, better blood flow, and changes in brainwave patterns — all signs that the body was moving out of “fight or flight” and into a calmer, more restorative mode.

    Another study found that people who slept on grounding mats reported less pain, fewer sleep disturbances, and better overall wellbeing — with some even seeing improvements in asthma, PMS symptoms, and high blood pressure.

    Why Grounding Could Be a Game-Changer for Mental Health

    If you’ve been feeling anxious, low, or mentally drained, grounding offers a low-effort, natural way to feel more like yourself again.

    Stress + Anxiety

    Research shows that grounding helps regulate cortisol levels, supporting the body’s natural daily rhythm. Participants in one sleep study who were grounded for eight weeks reported fewer stress-related symptoms, including anxiety and irritability.

    Even short grounding sessions — as little as 30 minutes — have shown immediate changes in brain activity and nervous system response. Simply put, it helps your body remember how to relax.

    Sleep + Fatigue

    Struggling to fall (or stay) asleep? Grounding has been linked with better sleep quality and improved morning energy levels. People report falling asleep faster, waking up less often, and feeling more refreshed — all without supplements or screens.

    Some studies saw noticeable improvements after just a few weeks of regular grounding.

    Mood + Emotional Balance

    While it’s not a replacement for therapy or medication, grounding may help stabilise emotions. In studies, participants reported feeling more emotionally balanced and mentally steady after consistent grounding practices.

    And the effects go beyond adults — one study found that premature babies in neonatal care showed improved nervous system regulation after being grounded. 

    How to Ground Yourself (Indoors or Out)

    Getting started with grounding is easy. Here are the simplest ways to incorporate it into your day:

    Go Barefoot Outside

    Stand, walk, or sit barefoot on natural surfaces like grass, soil, sand, or stone. Gardening also counts — as does dipping your feet into a lake, river, or the sea.

    Use a Grounding Mat Indoors

    If the weather’s bad or you don’t have easy access to nature, grounding products like earthing mats, grounding sleep mats, and patches can help. These plug into a grounded outlet or use a rod outside to connect you to the Earth’s charge. 

    Make It a Habit

    Even 10–30 minutes a day can be enough to see benefits. The key is consistency. A short barefoot break in the garden might be all it takes to start shifting your stress levels.

    What to Look for in a Grounding Product

    Not all grounding products are created equal. If you’re shopping for a mat, here’s how to spot a genuine one:

    • It must connect to the Earth. Either through a grounded socket or a grounding rod placed in soil outside.
    • Materials matter. Look for conductive materials like carbon. Cheaper mats made from non-conductive materials won’t work.
    • Check the reviews. Go for established brands with clear explanations of how their products function.
    • Test it. Some kits include testers so you can confirm conductivity.

    Final Thoughts

    Grounding isn’t a magic fix — but it is one of the simplest, most natural ways to support your mental and physical wellbeing. And it doesn’t cost a thing to try.

    Whether you’re strolling barefoot through the garden, planting herbs with your hands in the soil, or using a grounding mat in your living room, reconnecting with the Earth might be just the calming, rebalancing practice your body and mind need.

    No pressure. No rituals. Just you, the Earth, and a moment of pause.

    Why not give it a go?

    About Caroline Williams

    Caroline Williams is a reflexologist and clinical massage therapist with a passion for holistic wellness. As the co-founder of BeGrounded, she combines her expertise in bodywork with a deep commitment to helping others reconnect with the natural world. Caroline’s approach emphasises the power of grounding practices to support both physical and mental health, making her a trusted voice in the wellness community.



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  • Liv Cycling UK Discount Code (March 2025)

    Liv Cycling UK Discount Code (March 2025)


    This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.

    Liv Cycling UK Discount Code (March 2025)

    This March, to celebrate International Women’s Day, Liv Cycling UK have provided me with a code to share which gives you 20% off all Liv gear items listed on the Liv UK website.

    Incase you don’t know, I’ve been a Liv Cycling UK Ambassador for around 5 years now – you can read about that here.

    Here’s what you need to know:

    • Code: ELLE20
    • The code gets you 20% off all eligible gear items
    • It excludes items that are already on sale (soz)
    • You can use the code anytime between March 1st, 2025 and March 31st, 2025
    • It’s not an affiliate link, so I don’t earn anything from your spend

    Here’s some great info on the sizing.

    I was gonna share my top picks but I literally have tried and loved every bit of kit listed.

    I ride exclusively in the Liv Macha Pro shoes for road cycling and live in the Fisso Womens Thermal Tights whenever Summer is not here.

    The Cefira Wind Jacket is my go to jacket when it’s not raining.

    The arm-warmers are super useful for the days where it starts cool and ends warmer or vice versa.

    I’ve got all the gloves for all conditions too.

    And all of these items have been with me everywhere.

    If you have any questions though, feel free to drop a comment below or get in touch via email.

    Elle



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  • Top Strategies for Small Businesses to Improve Client Engagement

    Top Strategies for Small Businesses to Improve Client Engagement


    This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.

    Client engagement is the foundation of a successful small business. When customers feel connected to a brand, they are more likely to return, refer others, and engage with products or services consistently. For small businesses, fostering meaningful interactions can be the difference between one-time transactions and long-term loyalty.

    Effective engagement isn’t just about making a sale—it’s about building relationships. Customers appreciate businesses that prioritise communication, provide value, and maintain a strong brand presence across different channels. Whether through email, social media, or personalised experiences, there are various ways to enhance client interactions and boost retention.

    Understanding Client Engagement

    Client engagement refers to the ways in which businesses interact with their customers to build trust and encourage ongoing relationships. It encompasses communication, customer service, and brand perception, all of which influence purchasing decisions and loyalty.

    For small businesses, measuring engagement can involve tracking responses to emails, monitoring social media interactions, or assessing repeat purchases. High engagement often leads to increased brand advocacy, as satisfied customers are more likely to recommend a business to their network.

    To improve engagement, small businesses need to adopt strategies that enhance communication, strengthen their brand identity, and create personalised experiences. The following sections explore some of the most effective ways to achieve this.

    Effective Communication Strategies

    Clear, consistent, and professional communication is vital for keeping clients engaged. Whether through email, social media, or direct conversations, how a business interacts with its customers influences trust and credibility.

    One of the most commonly used communication tools is email. Small businesses rely on email to send updates, confirm orders, and maintain relationships with clients. However, a generic approach can make messages feel impersonal or unprofessional. Thoughtful details, such as personalised greetings and well-structured content, make a significant difference.

    Another key element in business emails is a well-designed signature. A professional and personalised touch in emails, such as well-thought-out signature ideas, can enhance credibility and improve client interactions. A well-crafted signature not only reinforces branding but also provides essential contact details, making it easier for clients to reach out.

    Beyond email, other communication strategies, such as prompt responses to customer queries and maintaining a polite, friendly tone, contribute to a positive experience. Small businesses should also ensure their messaging remains consistent across different platforms, reinforcing their brand identity and professionalism.

    Leveraging Personalisation and Branding

    Personalisation is a powerful tool in client engagement. Customers are more likely to engage with a business that recognises their preferences, acknowledges their past interactions, and offers tailored experiences.

    For instance, using a customer’s name in email communications or sending personalised recommendations based on previous purchases fosters a sense of connection. Businesses can also use customer data to segment audiences and create targeted marketing campaigns that feel relevant rather than generic.

    Branding plays a significant role in engagement as well. A strong, recognisable brand makes a business more memorable and helps establish trust. Consistency in branding—whether through visuals, tone of voice, or messaging—ensures that clients develop familiarity with the business. From the logo to the colour scheme, every element should reflect the business’s values and appeal to its audience.

    An easy way to strengthen branding is by incorporating a cohesive design across all customer interactions. This includes emails, websites, and social media pages, ensuring a seamless experience no matter where the client engages with the business.

    Utilising Social Media for Engagement

    Social media has become an essential tool for small businesses to connect with clients, showcase their brand, and build lasting relationships. With millions of active users across platforms like Facebook, Instagram, LinkedIn, and Twitter, businesses have a unique opportunity to engage directly with their audience in real time.

    One of the most effective ways to maintain engagement is through regular, meaningful interactions. Responding to comments, addressing queries, and even participating in discussions within relevant groups or forums can boost visibility and customer trust. Rather than simply promoting products or services, businesses should focus on sharing valuable content, such as tips, industry insights, or behind-the-scenes glimpses that resonate with their audience.

    Live Q&A sessions, interactive polls, and user-generated content campaigns can also enhance engagement. Encouraging customers to share their experiences or tag the business in posts increases exposure and fosters a sense of community. Additionally, leveraging platform-specific features—such as Instagram Stories, LinkedIn articles, or Twitter threads—helps keep the audience engaged across different formats.

    Building Long-Term Relationships

    While initial engagement is important, long-term customer relationships are what sustain a business. Consistency, reliability, and genuine customer care all contribute to strengthening connections over time.

    Loyalty programs are an excellent way to encourage repeat business. Offering exclusive discounts, early access to new products, or a points-based rewards system makes customers feel valued and incentivises them to return. Even simple gestures, such as a personalised thank-you email after a purchase, can leave a lasting impression.

    Another effective approach is to maintain regular communication without overwhelming clients. Sending occasional updates, useful industry insights, or invitations to events ensures the business remains top-of-mind without becoming intrusive. Small businesses should also focus on gathering feedback through surveys or direct conversations, showing clients that their opinions are valued and used to improve services.

    Businesses that prioritise relationship-building over one-time transactions are more likely to develop a loyal customer base, gain positive referrals, and maintain steady growth.

    Client engagement is a crucial aspect of running a successful small business. It’s not just about making sales—it’s about fostering relationships that encourage trust, loyalty, and long-term business growth. By implementing effective communication strategies, leveraging personalisation, and maintaining a strong brand presence, small businesses can create meaningful connections with their clients.

    A thoughtful approach to communication, whether through professional emails, engaging social media interactions, or personalised experiences, makes a significant impact. Small businesses that consistently engage with their audience build credibility and keep clients coming back.



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  • Best Supplements for Women Fitness: Cut Through the B.S. and Fuel Your Goals

    Best Supplements for Women Fitness: Cut Through the B.S. and Fuel Your Goals


    This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.

    Feeling overwhelmed by all the new supplement products? It seems like every few months there’s a new “miracle” product that’s going to change your fitness routine. For many women trying to meet their health and wellness goals, navigating this constant barrage can be exhausting.

    At a time when our bodies are celebrated for what they can do rather than how they look, the supplement industry sends mixed messages and we’re left wondering which products actually support our journey.

    In this post we’re cutting through the noise with a simple, tiered approach to supplements—designed for women with different fitness levels, budgets and goals. Whether you’re a busy professional squeezing in a workout, a recreational athlete or a high-intensity competitor, there’s a supplement strategy that can work for you.

    Remember, while these are based on research and expert insight, always consult with a healthcare professional before making any changes to your supplement routine.

    Supplement Overload

    The supplement world is full of trends and flashy products. Daily, headlines and social media is pushing the latest “must have” formulas, to try everything that promises more energy, better recovery or miraculous transformations. But amidst this overload, the core supplements with proven benefits are getting lost.

    Supplementing is about making sure your body has what it needs to perform, recover and thrive. Many women struggle to distinguish marketing hype from real products. Trends may make something popular, but a solid nutritional foundation requires consistency and evidence based choices, highlighting vitamins for women’s health.

    Think about the evolution of supplements – from basic protein powders and vitamins to advanced pre-workout formulas and adaptogens. While these advancements are cool, the need for quality protein, essential vitamins, minerals and hydration is constant.

    If you’re overwhelmed by the supplement choices, remember this: focus on a few trusted foundational products instead of trying every new thing. Tailor your choices to your body’s needs and get professional advice to build a regimen that actually supports your health.

    Safety Reminder: Personalized advice from professionals is key – what works for one person may not work for another.

    Identifying Your Fitness & Nutrition Goals

    Before diving into a supplement regimen, it’s essential to reflect on your fitness and nutrition goals. Do you need basic support to maintain daily wellness, or are you looking for advanced solutions to push your performance to the next level?

    The answer lies in assessing your personal fitness profile and understanding what your body really needs.

    Self-Assessment: What Do You Really Need?

    Start by asking yourself a few critical questions:

    • How active am I on a daily basis?
    • What are my primary fitness goals—general health, endurance, strength, or performance enhancement?
    • Do I have any dietary gaps that supplements could help fill?
    • Do I have any deficiencies in essential nutrients like B vitamins or issues with calcium absorption that supplements could help address?

    Answering these questions will help you classify yourself into one of three fitness profiles: Always Active, Casual Competitor, or Peak Performer.

    Your Fitness Profiles

    • Always Active ($): This group is for those who value daily wellness and regular exercise. Your plan is all about maintaining a solid foundation on nutrition without breaking the bank. For you, a simple supplement plan is about filling in the nutritional gaps and supporting muscle recovery after regular moderate exercise.
    • Casual Competitor ($$): If you’re exercising regularly or racing locally, you might fall into this group. This profile requires a moderate investment in supplements that support overall health and your training during your regular sessions.
    • Peak Performer ($$$): For the high intensity enthusiasts and endurance athletes, every workout is a challenge that pushes your body to the limit. Here a premium, advanced supplement plan can help manage the increased physical demands, reduce recovery time and support long term performance.

    Professional Advice Disclaimer: Before making any changes consult a healthcare professional or sports dietician to align supplement choices with your health profile and medications.

    Simple Supplement Solutions by Fitness Profile

    Now that you know your fitness profile, let’s break down simple supplement solutions for each. First, consider dietary sources as a foundation for your fitness as many of the nutrients are in food.

    Basic Nutrients

    For example leafy greens like spinach and kale have vitamins A, C and K which are important for immune function and skin health. Nuts and seeds like almonds and flaxseeds have healthy fats, vitamin E and magnesium which support overall health. On the animal foods side, fatty fish like salmon and mackerel have omega 3s, which are good for brain health and reducing inflammation.

    Also, consider a high-quality multivitamin that provides essential nutrients if your diet lacks certain foods. Look for multivitamins that include basic nutrients such as vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, antioxidants, folic acid, and zinc. Incorporating the best vitamins into your routine can help fill potential nutritional gaps and promote healthy hair, hearth health, and overall well-being.

    Always Active (Minimal Support and $)

    If you are an active person with moderate daily workouts, a basic supplement stack can go a long way. Here’s what to consider:

    • Protein (Whey or Vegan): Protein is for muscle maintenance and recovery. Whether you go with whey or a plant-based option, having enough protein in your diet helps your muscles repair and stay energized. (Reference)
    • Electrolytes: Being hydrated is more than just drinking water – it’s about replenishing the salts and minerals lost during exercise. (Reference)
    • Magnesium: This mineral helps with muscle relaxation and quality sleep, which is important for recovery after exercise. (Reference)
    • Greens Supplement: A concentrated blend of essential vitamins and minerals, greens supplements fill in the nutritional gaps in your diet. (Reference)
    • Sleep Support – Chamomile Extract: Sleep is key to recovery. Chamomile extract promotes calm and restful sleep without relying on stronger meds. (Reference)
    • Vitamin D and Calcium Supplement: These are for bone health and overall wellness. Vitamin D helps with calcium absorption so it’s important for strong bones.

    Casual Competitor (Medium Support and $$)

    If you do workouts and local events regularly, a medium support strategy builds upon the basics and adds targeted support:

    • Energy Gels/Energy Drinks: These give you a quick carb boost during workouts to help you power through the session.
    • Protein Bars: Perfect for on the go nutrition, protein bars are a convenient way to get the fuel you need during long training sessions.
    • Pre-Workout Supplements: Pre-workout formulas give you energy, focus and blood flow right before training to set you up for peak performance. (Reference)
    • Additional Sleep Support – L-Theanine: L-Theanine can help you relax after training to aid recovery and stress management. (Reference)

    Peak Performer (Max Support and $$$)

    For the serious athlete or endurance competitor, an advanced supplement stack is designed to handle the extra physical demands:

    • BCAAs: BCAAs help reduce muscle soreness and speed up recovery after tough workouts. (Reference)
    • Collagen: This supplement supports joint health and helps repair cartilage which is needed for high impact activities.(Reference)
    • Omega-3s: Anti-inflammatory properties of omega-3s are key to managing inflammation and supporting heart health during long exercise. (Reference)
    • Ashwagandha – Enhanced Sleep Support: As an adaptogen ashwagandha helps manage stress and promote restful sleep – a must for athletes under heavy training loads. (Reference)

    Real-Life Case Study: Sarah’s 8-Week MIPS Experience

    Let’s look at a practical example to illustrate how tailored supplementation can make a difference. Sarah, a 34-year-old recreational runner and cyclist, decided to integrate a multi-ingredient pre-workout supplements (MIPS) into her routine for eight weeks.

    Before starting, she consulted with her primary care provider and sports dietician to ensure the supplement aligned with her overall nutrition strategy.

    Results:

    • Enhanced Performance: Sarah experienced noticeable improvements in her endurance. Her workouts felt more sustained, and she was able to delay fatigue—a benefit in line with research suggesting MIPS can enhance exercise performance.
    • Improved Recovery: Along with performance gains, Sarah reported reduced muscle soreness and faster recovery between sessions, allowing her to train more consistently.

    Professional Advice Disclaimer: Throughout Sarah’s journey, her approach was guided by professionals ensuring her regimen was both safe and effective meeting her specific needs and goals. This is not a recommendation of supplements for you; it is for illustrative purposes only.

    Sourcing the Best Supplements

    Not all supplements are created equal. The quality of your supplement is determined not just by its ingredients, but by how those ingredients are sourced and manufactured. To ensure you’re getting products that meet high standards of purity and safety, consider the following steps:

    1. Check Transparency: Choose brands that are upfront about their ingredients and sourcing practices. Clear labeling is a sign of a trustworthy product.
    2. Verify Certifications: Look for third-party testing, quality seals, and certifications. These markers indicate that the product has undergone rigorous testing for safety and efficacy.
    3. Do Your Research: Read expert reviews, check lab results on company websites, and compare different products. A little homework can help you avoid subpar supplements.
    4. Consult Professionals: Speaking with nutritionists or fitness experts can provide personalized recommendations tailored to your unique needs.

    Disclaimer: Always use trusted verification sources and consult a healthcare professional to ensure safety and avoid interactions with medications.

    In a world where supplement trends change daily, a clear tiered approach will help women make informed decisions that support their individual fitness goals. Whether you’re maintaining daily wellness, working out regularly or pushing your body to the limit, having a supplement routine that fits your lifestyle is key.

    Focus on a few core products that suit your fitness profile and make sure your choices are backed by credible sources and expert guidance and you’ll be able to navigate the supplement landscape with ease.

    Remember, every body is different and what works for one person won’t work for another—so always prioritise safety and expert advice.

    Take a minute to review your current supplement routine, assess your fitness profile and consider if a few tweaks could help you achieve your goals more effectively. With the right support you can fuel your fitness journey in a way that truly empowers you.

    Author Bio

    Wes Anderson is a content writer at Vivion, an ingredient supplier dedicated to purity and quality. As a former Enduro mountain bike racer who spent more than 20 hours biking each week, he understands the significance of nutrition for peak performance.

    With over 12 years of experience in the outdoor sports industry, helping active customers choose supplements to meet their fitness goals, Wes combines practical athletic knowledge with industry expertise. He aims to offer readers actionable advice, making supplement strategies simple, effective, and safe.

    FAQ

    What are the best supplements for women?

    The best supplements depend on your fitness profile. For everyday wellness, focus on essentials like protein, electrolytes, and greens. For more intense training, consider advanced options such as pre-workout formulas, BCAAs, and adaptogens like ashwagandha.

    How do I know which supplements are right for me?

    Start by evaluating your fitness and nutritional goals. Determine whether you fall into the Always Active, Casual Competitor, or Peak Performer category. Then, align your supplement choices with these needs and always consult a healthcare professional for personalised advice.

    What should I look for when sourcing supplements?

    Look for transparency in ingredient sourcing, third-party certifications, and positive expert reviews. These factors help ensure that you’re choosing a product that is both safe and effective.

    Are natural sleep supports effective without melatonin?

    Yes, natural sleep aids such as chamomile extract, L-theanine, and ashwagandha can promote restorative sleep without the reliance risks associated with melatonin. These alternatives help you achieve quality sleep naturally.



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  • Active Lifestyle with eSIM: Limitless Freedom for Sporty Souls

    Active Lifestyle with eSIM: Limitless Freedom for Sporty Souls


    This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.

    You know what life is for fitness fans: health apps, constant moving, exploration of new places, spontaneous trips… Maintaining a stable mobile connection is a necessity for people like you, not only a matter of safety and convenience. Keep reading to find out how United States virtual eSIM cards ensure 24/7 mobile Internet, no matter where you are. Keep reading to learn more about eSIM for an active lifestyle and fitness. 

    Why is Connection a Challenge for Fitness-Focused People?

    Active people need stable mobile Internet like no one else:

    • Travel connectivity means high roaming fees;
    • unfortunately, not every hotel and airport is equipped with Wi-Fi;
    • You don’t know where you will be the next day – what if you didn’t manage to buy a SIM card for a new country?
    • Health watches, fitness apps, and maps require a constant Internet connection. 

    Embedded SIMs, an analog to old-fashioned SIM cards, solve these issues with global, roaming-free connectivity. See how.

    What is an eSIM, and how does it work?

    While a traditional SIM is a plastic card connected to a single region and data plan, eSIM is much more. This technology uses a built-in chip in eSIM-compatible devices to connect to the Internet and program the data plan. Not only do you get digital freedom while moving – but the embedded SIM is also about cost-saving, convenience, and stable performance for your fitness apps.

    Wide compatibility is another difference. Most devices released after 2019 work with this innovation. Apart from smartphones, there are smartwatches, tablets, laptops, and even cars – you don’t need a SIM card slot. Moreover, a single profile connects to multiple cell data providers. You see, eSIM is not a provider itself. Even within a single country, your smartphone will connect to multiple providers – for example, T-Mobile and Verizon in the US, depending on which offers the best connection quality at the moment. All you need to do is to activate a plan once. 

    What makes eSIM So Good for Travellers and Active Life Adepts?

    1. Skip mobile stores. What can be more irritating than spending time in SIM stores, especially when you’re exploring a new country? Instead, buy and activate your embedded SIM online. 
    2. Be travel-ready. Wake up in the US, spend the next day in Canada, and travel to Europe on the weekend. A single plan can be programmed to catch the Internet in multiple countries.   Mobile Internet is here once you come to a new country.
    3. Pair with fitness devices and smartwatches. Some providers offer a single data plan for multiple smart travel tech. Activate on your smartphone and connect smartwatches as well. Alternatively, use Hotspot to share the Internet with an unlimited number of devices. 
    4. Stay safe. SIM cards can be lost or damaged, while eSIM is always with you. 
    5. 5G support. Over 2.27 billion users across the world use 5G Internet. Experience shows that such speed is necessary for real-time tracking of your physical condition.

    Stay Productive and Fit Wherever You Go

    Apart from trips, an embedded SIM provides constant connection for your eSIM fitness apps and devices. Flexibility with eSIM covers workout apps, health data tracking, real-time analytics of your calories burned, and workout time. 

    The wide coverage is worth mentioning. Are you jogging in a park? Visiting a basement gym? Hiking in the mountains? eSIM doesn’t offer new coverage techniques – instead, it chooses the best of existing ones. No matter where you are, the chip in your smartphone/watch is looking for the best cell data provider and cell tower. As a result, active people receive the best possible connection at the moment. In case 5G is not available, you’ll be automatically switched to 4g/4g/2g – still enough to chat and make calls. 

    Finally, stay safe by avoiding unreliable Wi-Fi spots. Criminals may steal your mobile data and finances. Instead, be sure you have a personal source of connection. 

    How to Get Your First eSIM: Step-by-step Guide:

    1. Check if your device is compatible. See this list of compatible devices. If your smartphone doesn’t work with eSIM, it may be a smartwatch, tablet, or laptop you travel with. 
    2. Visit the provider website. For example, Yesim offers a convenient shopping website and application. You’ll find all the available plans, trials, and discounts. 
    3. Choose your plan. United States virtual eSIM cards cover all the states by connecting to Verizon and T-Mobile. There are also pre-paid and unlimited plans for whole regions (Europe, North and South America, Asia, etc.) or even the whole world (140+ countries in Yesim’s Global plan).
    4. Purchase and activate. eSIM carriers activate your data plan within official apps. You’ll need to scan the QR code and follow the guides to install the plan in our device’s settings.

    Try the Best Apps to Pair with Your eSIM

    Use the full power of mobile Internet for training and work. Pair the device with the most popular fitness apps: My Fitness Pal calorie counter, Strava for running/biking, and Apple Health / Fitbit to maintain your overall physical condition.

    While you’re always online on the go, the technology uses travel software: online GPS, free Wi-Fi maps, travel places aggregators, emergency services, etc.

    Whether you’re training, traveling, or balancing work and play, don’t worry about the Internet connection. Enjoy activities and explore new places instead of running to SIM shops and worrying about your digital safety.

    In 2025, eSIM is the best technology for stress-free, unlimited connectivity across the world. Try it today with a unique promo code from Yesim. Enter the YESIMKEEPITSIMPELLE10 code and receive a 10% discount on your first eSIM purchase! 



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  • How Your Workouts Can Influence Your Genes » Go Fitness PRO

    How Your Workouts Can Influence Your Genes » Go Fitness PRO


    Epigenetic Fitness: We’ve all heard the phrase “you can’t change your genes.” But what if we told you that the way you move, sweat, and train can actually influence how your genes express themselves?

    Welcome to the world of epigenetic fitness — the emerging science of how exercise affects your DNA without changing the genetic code itself. It’s not science fiction. It’s cutting-edge biology with massive potential for your health, longevity, and performance.

    Let’s dive into how epigenetics works — and how your workout routine can quite literally switch your best genes on.

    🧬 What Is Epigenetics?

    Epigenetics is the study of how your behaviors and environment affect the way your genes function. While your DNA sequence stays the same, epigenetic “tags” determine which genes are turned on or off.

    These tags don’t rewrite your code — they influence it.

    Think of your genome like a piano. Your genes are the keys. Epigenetics is the sheet music telling you which keys to press — and in what order. And exercise? It’s a powerful conductor that can rearrange that music.

    🏋️ How Does Exercise Influence Your Genes?

    Physical activity has been shown to create epigenetic modifications, especially in tissues like muscles, fat, and even the brain. When you work out, your body releases certain enzymes and molecules that influence gene expression.

    Here’s what’s happening under the hood:

    • Methylation Changes: Exercise can add or remove “methyl groups” to parts of your DNA. These affect whether a gene is active or silent.
    • Histone Modification: Histones are proteins your DNA wraps around. Movement can alter how tightly DNA is packed, making it more or less available for gene expression.
    • Myokine Release: Muscles release these molecules during exercise, sending signals to your brain, immune system, and even your gut — triggering epigenetic changes.

    🧠 What This Means for Your Health

    Epigenetic fitness isn’t just about looking good — it’s about changing your biology from the inside out.

    Epigenetic Fitness

    Here are a few mind-blowing benefits linked to exercise-driven epigenetic changes:

    • 🔥 Improved Fat Metabolism
      Genes that help break down fat become more active with regular HIIT and resistance training.
    • 🧬 Cellular Anti-Aging
      Exercise helps maintain the length of telomeres — protective caps on your DNA that shorten as you age.
    • 🧠 Better Brain Function
      Certain workouts can trigger the expression of genes involved in neuroplasticity, memory, and learning.
    • 🛡️ Disease Prevention
      Epigenetic changes from exercise may reduce the risk of cancers, type 2 diabetes, and even depression.

    🏃 What Type of Exercise Is Best?

    The great news? All exercise helps — but different styles affect different genes. Here’s a quick guide:

    Workout Style Epigenetic Benefit
    HIIT (High-Intensity Interval Training) Boosts fat-burning and longevity genes
    Strength Training Stimulates muscle-regenerating gene activity
    Steady-State Cardio Helps reduce inflammation-related gene expression
    Yoga & Breathwork May influence stress-related genes via the vagus nerve

    🧬 Bonus Tip: Variety is key. Mixing cardio, resistance, and mindfulness-based movement gives you a full-spectrum epigenetic boost.

    🥗 Lifestyle Factors That Support Epigenetic Fitness

    Fitness alone is powerful, but when paired with healthy lifestyle choices, its effects are amplified:

    • Nutrition: Foods rich in antioxidants (like berries and leafy greens) support methylation.
    • Sleep: Deep sleep enhances DNA repair and hormonal balance.
    • Stress Management: Chronic stress can cause harmful gene expression — offset it with meditation or grounding.
    • Environmental Toxins: Avoiding processed foods and pollution can protect beneficial epigenetic changes.

    🚀 The Future of Fitness Is Personalized

    As epigenetic testing becomes more affordable, we’re moving into an era of bio-customized fitness. Soon, your training plan might be based not just on your goals — but on your genes and how they respond to different types of movement.

    Until then? Know this: every workout you do is shaping your genetic future. You’re not just building muscle — you’re building a better biological blueprint.

    Epigenetic Fitness

    ✨ Final Thoughts

    The power to influence your health doesn’t lie solely in your DNA — it lies in your daily decisions. Epigenetic fitness shows us that we are not stuck with the hand we’re dealt. We’re sculptors of our own biology. The brain’s ability to adapt and rewire—now being recognized as a powerful ally in physical training.

    So lace up those shoes, hit that mat, or lift that weight — and remember: you’re not just working out. You’re rewriting your genetic story.

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