Thrive Blog: Expert Health and Fitness Advice

30/1/2024 Comments

How To Cheat Healthy

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17/1/2024 Comments

Get Naked With Confidence This Valentines Day...

Hello Thrive Community,

Valentine's Day is just around the corner, and at Thrive, we believe that love starts with self-love. This February, let's celebrate not only the love we share with others but also the love we give ourselves by embracing a fit and healthy lifestyle. You can't give what you don't have...

Love Your Body, Love Yourself: The Thrive Approach

This Valentine's Day, we want to remind you that being fit and healthy is about more than just appearance—it's about feeling confident, strong, and empowered in your own skin. So many people are unhappy with the way their bodies look, they lack confidence especially when getting naked, and even more so in front of someone else.

"Where you find yourself today my friend, is a consequence of yesterday's actions."

The only way to change things is to change the habits and choices that got you there in the first place... makes sense right ? How can you expect to do the same thing over and over and get a different outcome ! You can't...

We all know that we need to exercise regularly, and eat healthy most of the time - but do we do it ? No! why is that ?

One simple reason - we are ok with letting ourselves down and sacrificing for others, but when you are held accountable amazing things happen ! Accountability coaching is an essential element to being successful, without it people tend to Yo-Yo exercise... In it - on it - off it ! and so it repeats.

Being held to account by a coach makes all the difference, trust me i've seen it a thousand times...

Thrive is here to support you every step of the way on your journey to overall well-being.

Fitness for Confidence: Unlock Your Potential

Regular exercise not only improves your physical health but also has incredible mental and emotional benefits. Boost your confidence and self-esteem with our diverse range of fitness classes, personalised training programs, and expert guidance. Discover the joy of movement and see how it positively impacts every aspect of your life.

Nutrition as Self-Care: Nourish Your Body, Nourish Your Soul

Eating well is a form of self-love. Our nutrition experts at Thrive can guide you on creating a balanced and sustainable diet that aligns with your fitness goals. Learn how to fuel your body with the nutrients it needs, so you can look and feel your best every day.

Exclusive Valentine's Day Offers

As a token of our appreciation for your commitment to self-improvement, we're excited to share exclusive Valentine's Day offers:

Refer a Friend: Share the love of fitness! Refer a friend, and both of you will enjoy a special discount on your next month's membership. --> £100 off !

Couples Training Package: Sign up for our couples training package and receive personalised training sessions for you and your partner, designed to strengthen both your bodies and your relationship.

Join the Thrive Community and Transform Your Lifestyle

This Valentine's Day, prioritise your health and well-being with Thrive. Join our supportive community of like-minded individuals who are committed to thriving in every aspect of life.

Ready to love yourself more this Valentine's Day?

Visit our website or drop by the gym to explore our services and facilities. Remember, self-love is the best love, and it starts with a healthy and confident you!

Wishing you a happy and healthy Valentine's Day,

In Health & Happiness
Christian

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3/1/2024 Comments

Nourishing Winter Eats and Active Treats

Welcome to a collection of winter recipes designed to invigorate your body and soul during the chilly months. This curated selection emphasises not only the comforting warmth of winter dishes but also the addition of protein-rich ingredients to fuel your energy and keep you satisfied.

From hearty soups to vibrant salads and indulgent treats, these recipes offer a balance of nourishment and taste, ensuring you stay energised and healthy throughout the season. Explore these protein-packed options, incorporating meat choices alongside plant-based proteins, to delight your taste buds and fortify your body for winter's demands.1. Hearty Chicken and Vegetable Quinoa Soup
Ingredients:

1 cup quinoa, cooked
2 cups mixed vegetables (carrots, celery, bell peppers, zucchini)
1 onion, diced
3 cloves garlic, minced
4 cups chicken broth
1 can diced tomatoes
1 cup cooked chicken, shredded
1 teaspoon dried herbs (thyme, rosemary)
Salt and pepper to taste

Instructions:

Sauté onions and garlic in a large pot until fragrant.
Add mixed vegetables and cook for 5 minutes.
Pour in chicken broth, add diced tomatoes, cooked chicken, herbs, and cooked quinoa.
Simmer for 20-25 minutes until vegetables are tender. Season with salt and pepper. Serve hot.

2. Roasted Veggie and Chicken Salad
Ingredients:

1 cup cooked quinoa
Assorted roasted vegetables (bell peppers, sweet potatoes, broccoli)
Handful of spinach or arugula
1/4 cup toasted nuts (almonds, walnuts)
Grilled chicken breast, sliced
Feta cheese (optional)
Balsamic vinaigrette dressing

Instructions:

Mix cooked quinoa, roasted vegetables, spinach or arugula, toasted nuts, and grilled chicken in a bowl.
Add feta cheese (if using). Drizzle with balsamic vinaigrette dressing and toss to combine.

3. Sweet Potato and Beef Tacos
Ingredients:

2 large sweet potatoes, cubed
1 pound ground beef
1 can black beans, drained and rinsed
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon garlic powder
Salt and pepper to taste
Taco shells or tortillas
Toppings: avocado, salsa, Greek yogurt, cilantro

Instructions:

Roast sweet potato cubes in the oven until tender.
In a pan, cook ground beef until browned. Add black beans, chili powder, cumin, garlic powder, salt, and pepper.
Assemble tacos with roasted sweet potatoes, beef and bean mixture, and desired toppings.
Berry Chicken Salad

Ingredients:

Cooked chicken breast, shredded
1 cup mixed berries (strawberries, blueberries)
1/2 cup Greek yogurt
1/4 cup sliced almonds
Mixed greens (spinach, arugula)
Balsamic vinaigrette dressing

Instructions:

Toss shredded chicken, mixed berries, Greek yogurt, sliced almonds, and mixed greens in a bowl.
Drizzle with balsamic vinaigrette dressing and toss gently to combine.

5. Beef and Bean Chili
Ingredients:

1 pound ground beef
1 onion, diced
3 cloves garlic, minced
1 can diced tomatoes
1 can kidney beans, drained and rinsed
1 tablespoon chili powder
1 teaspoon cumin
Salt and pepper to taste
Optional toppings: shredded cheese, sour cream, chopped cilantro

Instructions:

In a pot, brown ground beef with onions and garlic until cooked through.
Add diced tomatoes, kidney beans, chili powder, cumin, salt, and pepper.
Simmer for 30-40 minutes. Serve hot with optional toppings.

These recipes offer hearty and protein-rich options for a nourishing winter meal!
Here are five healthy treats perfect for the winter season:
1. Warm Apple Cinnamon Baked Oatmeal CupsIngredients:

2 cups rolled oats
1 1/2 cups unsweetened applesauce
1/4 cup maple syrup or honey
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup diced apples
Chopped nuts or raisins (optional)

Instructions:

Preheat oven to 350°F (175°C) and grease a muffin tin.
Mix rolled oats, applesauce, maple syrup/honey, cinnamon, nutmeg, diced apples, and optional nuts/raisins in a bowl.
Spoon the mixture into muffin cups and bake for 25-30 minutes until set and golden.
Serve warm as a comforting breakfast or snack.

2. Dark Chocolate-Dipped Clementine Slices
Ingredients:

Clementines or mandarins, peeled and separated into segments
Dark chocolate chips or chunks
Optional toppings: chopped nuts, shredded coconut

Instructions:

Melt dark chocolate in a microwave-safe bowl in 30-second intervals, stirring until smooth.
Dip half of each clementine segment into the melted chocolate.
Place dipped segments on parchment paper and sprinkle with optional toppings if desired.
Allow the chocolate to set at room temperature or in the refrigerator before serving.

3. Spiced Roasted ChickpeasIngredients:

1 can chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon smoked paprika
1/2 teaspoon cumin
1/2 teaspoon garlic powder
Salt and pepper to taste

Instructions:

Preheat oven to 400°F (200°C) and pat dry the chickpeas.
Toss chickpeas with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper.
Spread the chickpeas in a single layer on a baking sheet lined with parchment paper.
Roast for 20-25 minutes until crispy, shaking the pan halfway through cooking.
Cool before serving as a crunchy and savoury snack.

4. Greek Yogurt Parfait with Winter Fruits
Ingredients:

Greek yogurt
Sliced pears, apples, or pomegranate seeds
Granola or crushed nuts
Honey or maple syrup (optional)

Instructions:

Layer Greek yogurt, sliced winter fruits, and granola/nuts in a glass or bowl.
Drizzle with honey or maple syrup for added sweetness if desired.
Repeat the layers and create a visually appealing parfait.
Serve chilled for a refreshing and nutritious dessert or snack.

5. Honey-Sweetened Hot Spiced Tea
Ingredients:

4 cups water
3-4 tea bags (black tea or herbal tea like chai)
2-3 cinnamon sticks
4-5 whole cloves
1-2 tablespoons honey (or to taste)
Slices of lemon or orange (optional)

Instructions:

Bring water to a boil in a saucepan. Add tea bags, cinnamon sticks, and cloves.
Simmer for 5-7 minutes, allowing the flavours to infuse.
Remove from heat, strain the tea, and stir in honey.
Serve hot with optional lemon or orange slices for a soothing and aromatic beverage.

These treats offer a blend of comforting flavours and nutritious ingredients perfect for enjoying during the winter months!

In Health & Happiness
Christian
Holistic Health Coach
Tel: 07380 308 262

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3/1/2024 Comments

Mindfulness & Reflection

In the pursuit of a more serene and centred life, this edition focuses on the invaluable practices of mindfulness and reflection, exploring their profound impact on our overall well-being.

The Impact of MindfulnessStudies consistently highlight the benefits of mindfulness, indicating reduced stress levels, improved mental clarity, and enhanced emotional resilience. It's a practice that nurtures inner peace amidst life's chaos.
The Quiet Strength of MindfulnessReflecting on moments of mindfulness, I recall a particularly hectic day when a few mindful breaths allowed me to navigate challenges with greater calmness and clarity. It was a gentle reminder of the power of presence.
Practical Tips for Cultivating Mindfulness:

Daily Pause for Breath: Take moments throughout the day to focus on your breath. A few deep breaths can anchor you to the present moment.
Mindful Observations: Engage your senses mindfully. Notice the sights, sounds, smells, tastes, and textures around you without judgment.
Gratitude Journaling: Reflect on the day's blessings. Write down three things you're grateful for each evening to shift your focus to positivity.
Mindful Eating: Slow down and savour each bite during meals. Pay attention to flavours, textures, and how your body responds to nourishment.
Reflection Ritual: Set aside time for introspection. Reflect on your experiences, emotions, and reactions, fostering self-awareness and growth.

Mental FitnessThis week, stop scrolling on socials and take time to delve into moments of mindfulness and reflection. These practices offer a sanctuary of calm amidst the hustle of daily life.
Join us next week as we explore ways to integrate mindfulness into various aspects of our routines, cultivating peace in every moment.

In Health & Happiness
Christian
Holistic Health Coach
Tel: 07380 308 262

P.S. How do you incorporate mindfulness into your daily routine? Share your mindfulness practices and experiences with us—we'd love to hear your insights!

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3/1/2024 Comments

Exercise and Nutritional Vitality - how do you get yours ?

:It's time to infuse your days with boundless energy and vitality! This edition is dedicated to revamping your routine with exercises and nutrition tips that will invigorate your body and mind.
Statistical Insights: The Impact of Exercise and NutritionDid you know that regular physical activity not only reduces the risk of chronic diseases but also boosts mood and cognitive function? Additionally, studies show that balanced nutrition supports overall wellness, providing essential fuel for your body's functions.
Personal Story: Fuelling Vitality Through Fitness and NutritionLet me share a personal journey. Incorporating daily workouts and nutritious meals transformed my energy levels and outlook on life. Small changes led to significant improvements, enhancing both my physical and mental well-being.
Practical Tips for Exercise and Nutrition Vitality:

Mix Up Your Workouts: Incorporate a variety of exercises—cardio, strength training, flexibility—to keep workouts engaging and target different muscle groups.
Set Realistic Exercise Goals: Start with manageable goals and gradually increase intensity and duration as your fitness improves.
Prioritise Whole Foods: Opt for a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to fuel your body effectively.
Hydrate Mindfully: Ensure adequate hydration throughout the day. Water plays a crucial role in maintaining energy levels.
Preparation is Key: Plan and prep meals in advance to make healthy choices more accessible and convenient.

Energising Your Wellness JourneyThis week, commit to infusing vitality into your daily routine. Exercise and nutrition are powerful tools that can transform your life when approached mindfully.

Stay tuned for next week's newsletter, where we'll explore ways to maintain consistency and motivation in your fitness and nutrition journey. Wishing you boundless energy and renewed vitality on your wellness path!

In Health & Happiness
Christian

P.S. How do you energise your routine? Share your favourite exercises or nutrition tips with us—it might inspire others on their wellness journey!

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3/1/2024 Comments

Your Dream Body Starts With This...

Welcome to a brand-new year filled with endless possibilities and opportunities for growth! As we usher in 2024, it's the perfect moment to set the tone for a year of vibrant health and well-being.
The Power of New Year's ResolutionsDid you know that approximately 60% of people make New Year's resolutions, aiming to improve their health and lifestyle? However, only about 8% successfully achieve their goals. But fear not—this year, we're determined to beat the statistics together!
Practical Tips for Your Health Kickoff:

Reflect and Set Intentions: Start by reflecting on the past year. What worked well? What do you aim to improve? Set clear intentions for your health and wellness journey.
Create S.M.A.R.T. Goals: Make your resolutions Specific, Measurable, Achievable, Relevant, and Time-bound. Break down larger goals into smaller, actionable steps.
Prioritise Consistency: Remember, it's the small, consistent efforts that lead to significant change. Establish habits by dedicating time daily to your health goals.
Find Your Support System: Share your goals with friends, family, or join communities with similar aspirations. Support and accountability can make a world of difference.
Celebrate Progress: Celebrate each milestone, no matter how small. Acknowledging progress reinforces your commitment and motivates further action.

Seeking a Healthier You in 2024This year, let's embrace the journey toward a healthier lifestyle. Each week, our newsletters will bring you actionable tips, inspiring stories, and expert insights to support your health and fitness goals.
Stay tuned for next week's edition focusing on effective goal setting and strategies to ensure your resolutions become a rewarding reality. Wishing you a fantastic start to the year ahead!

BONUS SECTION:
Setting S.M.A.R.T. goals can make a significant difference in achieving your objectives. Here's a simple step-by-step guide to help you create S.M.A.R.T. goals:
Step-by-Step Guide to S.M.A.R.T. Goal Setting:1. Specific:

What exactly do you want to accomplish? Be precise in defining your goal.
- Example: "I want to improve my fitness" becomes "I aim to run a 5K race in 25 minutes."

2. Measurable:

How will you track your progress and know when you've achieved your goal? Quantify your goal.
- Example: "I'll track my progress by increasing the distance I run each week and timing my runs."

3. Achievable:

Is your goal realistic and attainable? Ensure it's challenging yet feasible.
- Example: "Given my current fitness level, training for a 5K race in three months is achievable."

4. Relevant:

Why is this goal important to you? Does it align with your values and long-term objectives?
- Example: "Improving my fitness supports my desire for a healthier lifestyle and increased energy."

5. Time-bound:

What's your deadline for achieving this goal? Set a specific timeframe.
- Example: "I'll complete my training and participate in the 5K race by the end of April."

Putting it All Together:Original Goal: Improve fitness
S.M.A.R.T. Goal: Run a 5K race in 25 minutes by the end of April by gradually increasing my distance and speed through consistent training.
Bonus Tips:

Write It Down: Put your S.M.A.R.T. goal in writing to solidify your commitment.
Break it Down: Divide your goal into smaller, manageable steps or milestones.
Stay Accountable: Share your goal with a friend, family member, or join a community for support and accountability.
Regular Review: Periodically assess your progress, making adjustments if necessary.

Remember, S.M.A.R.T. goal setting provides clarity, direction, and a roadmap toward success. Adjustments can be made along the way to stay aligned with your aspirations and changing circumstances.

In Health & Happiness
Christian
Holistic Health Coach
Tel: 07380 308 262
P.S. Share your wellness resolutions with us! We'd love to hear about what you want to achieve for a healthier 2024.

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Author

Hey just wanted to introduce myself, I am passionate about all things health and wellbeing, it is my life... I've been fortunate enough over the last thirty years to travel the world , work and study with some of the best health practitioners, true leaders in their fields. This enables me to provide a unique experience for my clients in overcoming health issues, improving performance and living a healthier more enjoyable life...

In Health & Happiness
Christian

Holistic Health Coach

YOUR CART

How To Cheat Healthy

Get Naked With Confidence This Valentines Day...

Nourishing Winter Eats and Active Treats

Mindfulness & Reflection

Exercise and Nutritional Vitality - how do you get yours ?

Your Dream Body Starts With This...

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