15April

Marathon Recovery

Top Tips for Speedy Recovery

I have never run a marathon. The Great South Run and Half Marathon distance has (so far at least) been enough of a challenge for me. But I am in awe of everyone that takes on this massive challenge. Every year, I see people pre- and post-marathon events and have learned a lot from each of them. So here are my top tips for a speedy recovery from your marathon.

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Written by Sam Colverd, Posted in Massage

23March

Healthy Lifestyle Club: Week Two - The Plan of Attack!

The second of our healthy lifestyle club meetings was all about what was best for each individual to eat.

Armed with their completed homework sheets and tallied scores our band of health revolutionaries arrived at our second meeting eager to find out what all the questionnaires and food diaries had been leading up to. After a quick totting up of scores each person had a starting point for their journey to better health, they had their metabolic type established for them. This was just the beginning though (it would have been a really quick meeting otherwise!) as knowing your metabolic type is just the start of discovering the right mix of macronutrients that fuel you best.

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Written by Neil Dayus, Posted in Nutrition, Exercise, Massage

20March

Spring Clean Your Body!

The perfect time to detox

Today is the Spring Equinox - day and night are equal and about to tip the balance in favour of longer, lighter days. Yippee! Nature is reawakening, it's a time for energy and growth, and the perfect time to cleanse, inside and out (and I'm not just talking about housework)!

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Written by Sam Colverd, Posted in Nutrition

11March

The top 5 reasons why you should lift heavy things!

The benefits of adding weight training to your routine are legion, here's the top 5:

Weight training, resistance training, cross training, call it what you will it all means the same thing: Find something that feels heavy and move it around as many times as you can with good form, rest and repeat. Simples! In practice the specific variables of how much you lift, how many times, how often and how you lift it are tuned to the requirements and abilities of each person. This is the plug section where I mention that you should have this sorted out by someone who knows their stuff, someone like me! A cookie cutter approach to training where you follow this months magazine workout or do whatever your friend is doing is going to be hit and miss at best and dangerous at worst. A properly designed program, from a skilled practitioner (like me) gets results faster and minimises the chances of injuries that halt your progress. With your personalised resistance training program you're all set for your short journey to better health; here's what you can look forward to....

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Written by Neil Dayus, Posted in Exercise

05March

Healthy Lifestyle Club: Week One - Identify your enemy!

Good health starts with listening to what your body is telling you.

Last Thursday we launched our Healthy Lifestyle Club at On the Bench HQ in Portchester. Half a dozen determined souls arrived, not really knowing what to expect from our self proclaimed "Health Revolution", but dead set on ditching the diets and fads in favour of a more sustainable solution to their health concerns.

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Written by Neil Dayus, Posted in Nutrition, Exercise, Massage

22February

Detoxing Inside & Out

Reducing exposure to toxic products

As part of my New Year's Resolutions, I wanted to replace as many 'toxic' products with organic alternatives. With the press reporting in the past few weeks the link between parabens (used extensively in beauty and skincare products) and breast cancer, and revelations about leading cosmetic companies using lead in their lipsticks it seems a good time to elaborate on my own personal crusade!

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Written by Sam Colverd, Posted in Nutrition, Exercise, Massage

31January

Getting Back to Real Food

A recipe for real health and fitness.

We've long advocated and

advised on the benefits of a diet of "real food" but what do we mean by that? Well, we mean foods that are fresh, natural and un-processed. Foods that you might have been able to get your hands on a thousand years ago. Before we invented oh-so clever ways of making non-foods and chemicals into something edible.

So much of our modern diet is made up of non-foods, chemical and processed ingredients that it is actually toxic to the body. The result of this is plain to see in our health and disease levels. We are at present the sickest most medicated we have ever been and it's our nutrition that has got us to this sad state.

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Written by Neil Dayus, Posted in Nutrition, Exercise, Massage

11January

New Year, New Me....

Will blogging help me keep my resolutions?

I haven't made any New Year's resolutions for several years now - because I never keep them. But this year I feel more motivated to make changes for the better so I thought I'd give it a go. And perhaps sharing my progress will help me stay on track and reach my goals.

So what's so different this year? Well, I have a significant birthday coming up and they tell me "life begins" so it's an added incentive for change. Plus, over the last two years I have managed to address a few minor health issues that used to get in my way (and provide an easy excuse when I couldn't be bothered).

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Written by Sam Colverd, Posted in Nutrition, Exercise, Massage

11December

January: Resolutions and new beginnings

this year make a change that will last a lifetime

You know the story, it's as old as the hills. Overindulge at Christmas, swear it'll never happen again and start an uber strict detox diet in January with all the best intentions. If you make it to February it's a miracle of willpower and self deprivation.

This year I'd like to suggest something different, something that is sustainable all year around and most importantly works!

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Written by Neil Dayus, Posted in Nutrition

25November

Christmas Shopping

Christmas is just one month away and no doubt your shopping is in full swing. Traipsing around crowded shopping centres and high streets, overloaded with heavy shopping bags can really take its toll on your body and your stress levels! So why not reward yourself with a relaxing back, neck and shoulders massage? It will ease muscle tension, aches and pains and soothe frazzled nerves, the perfect preparation for all the gift wrapping, cooking and entertaining still to come!

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Written by Sam Colverd, Posted in Massage

25October

Easy Homemade Fishcakes

Delicious and easy to make, a winning combination!

Delicious homemade fishcakes that are actually a lot easier to make than you might think. You can use any fish you like for the mix, in this recipe we’re going to use Salmon for the vitamin-D boost but you could easily substitute for Mackerel, Tuna, Crabmeat or anything else you fancy. These quantities will make you between six to eight fishcakes, enough for two or three people as a main meal with an accompanying salad.

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Written by Neil Dayus, Posted in Nutrition

20October

Sweet potato pancake recipe

Nutritious and delicious!

Delicious, wholesome and sustaining, what else can you ask from a simple pancake that takes just a scant few minutes to knock up? If you’ve already tried our zucchini pancake recipe then you’ll love this variation. Sweet potatoes offer a more substantial feeling to this recipe and one of these pancakes is a great quick meal all by itself. Serve it with some Mackerel or Bacon with a little side-salad and you’re in for a real treat!

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Written by Neil Dayus, Posted in Nutrition

08July

Forthcoming attractions

nutrition section coming soon

Confused by the mass of dodgy information out there about what is healthy and what isn't? We aim to cut through the fog and separate fact from fiction in our soon to be unveiled nutrition section of the website.

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Posted in Exercise

29June

Health & Vitality Event

Thursday 14th July at 7pm

Would you like more energy, less cravings, to stop feeling bloated, have less aches and pains, clearer skin and improved general health and wellbeing? Then come to our Health & Vitality Party and find out how you can make it happen!

Nutritional gaps in our diets lead to ill health. Nature's Sunshine range of supplements are organic, pharmaceutical grade products with no toxic side effects that will plug those gaps. A specially designed quiz will help you to identify exactly which supplements YOU need. Plus, learn about products that you can keep in the first aid cupboard instead of toxic chemical-laden drugs to help many common ailments.

The event is being held at our premises in Portchester where there is plenty of free parking. Refreshments will be provided and the event is FREE! However, places are limited so please call 02393 233140 or e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it now to reserve your space or to find out more. Alternatively, RSVP on our Facebook event page.

We look forward to seeing you on Thursday 14th July at 7pm.

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Posted in Massage

Articles tagged with: Nutrition

Top Tips for Speedy Recovery

The second of our healthy lifestyle club meetings was all about what was best for each individual to eat.

The perfect time to detox

The benefits of adding weight training to your routine are legion, here's the top 5:

Good health starts with listening to what your body is telling you.

Reducing exposure to toxic products

A recipe for real health and fitness.

Will blogging help me keep my resolutions?

this year make a change that will last a lifetime

Delicious and easy to make, a winning combination!

Nutritious and delicious!

nutrition section coming soon

Thursday 14th July at 7pm

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