Align & Rise

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Align & Rise

Sharing nutritional knowledge to improve overall musculoskeletal health for all ages.

07/05/2025

We’re halfway through the week already! How are you really feeling? Take a moment to pause and ask yourself these questions:

🍛 Am I fuelling my body in a way that supports me?
😃 Do I feel energised and motivated?
💪 Am I building strength and resilience?
✅️ Is my mindset focused and positive?
🛏 Am I allowing myself moments of rest and ease?

Noticing where you’re at is powerful. If something feels off, consider one small shift you can make today.

Every small choice adds up. Let’s keep moving forward with purpose!

P.S. I've only got 2 spots left for 1-1 personal training to help you feel amazing this summer! Message me now to claim your place.

22/04/2025

Did a workout, rewarded myself with coffee in the sunshine (when the clouds bu**er off).

A little moment of peace within the day, to celebrate what I've accomplished so far before I jump back into the to-do list!
My default setting is to complain that I haven't done enough, haven't completed everything I wanted to and feel guilty when I'm not working...

But it's the little steps that make a big difference, so today I'm proud that I've stuck to my schedule, and ticked off several tasks!
All I need to do, is do that again tomorrow 🤣

18/04/2025

Did you know that after the age of 30, we lose 3-8% of our muscle mass every decade?
This natural decline impacts strength, mobility, and independence, but it’s certainly not inevitable!

🏋️‍♀️ The fix? Keep moving. Keep training.
Regularly placing muscles under load helps to maintain (or gain) strength, protect your joints, reduce injury risk, and preserve your freedom as you age.

It’s not about crushing workouts, it’s about staying strong enough to live fully. Whether you prefer to lift weights, attend a Pilates class, or simply run around the playground with the kids, find something you enjoy and keep doing it!

16/04/2025

This week isn't about getting everything right, it's about staying aligned with how you want to feel.

Take a moment today to reflect on how your energy feels right now. Then listen to your body, and commit to doing one thing today that supports your energy and longevity.

You've got this!

25/03/2025

Instead of flopping onto the sofa tonight, try this controlled movement challenge which can help build your strength slowly over time and develop a new habit!

🔹Stand with feet under your hips
🔹Lower yourself down without using your hands
🔹Stand back up the same way

This simple change will build leg strength, balance, and mobility of the knees and hips. Which are all key for moving well.

Give it a go and let me know how you get on!

20/03/2025

When it comes to any exercise, we have to enjoy what we're doing!

To build strength, we can reach for the dumbbells for additional weight and work towards progressive overload, or instead use resistance bands and bodyweight exercises for controlled resistance and safer joints.

Which do you prefer in your training?

18/03/2025

It's the little things that add up to bigger results!

Instead of scrolling through your phone during your lunch hour today (we all do it at times), use this time to increase your movement today and enjoy the sunshine.

Pop on your favourite playlist, or choose a new podcast to listen to while you get those steps in 🎧

Walking increases circulation, reduces stiffness, and helps to clear the mind. You may even notice you feel more inspired afterwards!

What’s your favourite podcast to listen to while walking?

06/03/2025

Milk Chocolate vs. Dark Chocolate

Both are delicious, but when it comes to health, here's some things to take into consideration.

🤎 Milk chocolate is sweeter, creamier, but higher in sugar and lower in antioxidants.
It's a more processed version, with more additives.

🖤 Dark chocolate is rich in antioxidants, lower in sugar, and can support heart health. Choose versions with 70% cacao or higher for the best benefits!

Dark chocolate is the healthier pick, but if you love milk chocolate, simply enjoy it mindfully!

What is your favourite chocolate bar? 🍫 Let me know in the comments!

03/03/2025

Creating Safe Spaces in Dance Education ✨

Yesterday was a powerful and inspiring day as I had the privilege of speaking about nutrition in the dance industry at the first Creating Safe Spaces in Dance Education event.

The openness in the room was incredible. Everyone was so willing to explore new ways to improve the dance world. It was a reminder that I do have something to share, something to say, and that these conversations truly matter. But more than that, it was about connecting with like-minded people, all there to support each other in making the experience we provide for our students more sustainable, more empowering, and even safer.

I am grateful for the conversations, the empowerment, and the shared commitment towards positive change.

Thank you .butterflymind for your passion, commitment and determination to making the dance world a safer place and bringing us together. I'm so proud of the work you do, and am grateful to work alongside my beautiful friend ❤️

Let’s keep building these safe spaces, together.

27/02/2025

Fruit Smoothie vs Whole Fruit

Both sound healthy, but which is the better choice? Let’s compare!

🍓 Fruit smoothies are a delicious, quick way to pack in multiple fruits (and even protein or greens!). However, blending fruit breaks down the fibre, which means blood sugar levels spike faster. and shop-bought versions also contain added sugars or juices.

🍏 Whole fruit retains all its natural fibre, keeping you fuller for longer and aiding with digestion. Plus, no hidden sugars or extra calories!

Best choice? If you’re on the go, a smoothie (with no added sugar) can be great, but for steady energy and better digestion, whole fruit w

Which do you prefer? Drop a 🍎 or 🥤 in the comments!

24/02/2025

Many people assume (because marketing has told us so!) that fat-free versions of foods = fewer calories and healthier.

However, when fat is removed from a product it becomes more processed, and companies often add sugar, artificial flavours or additives to compensate for the loss of flavour or texture to keep it tasting good.
This added sugar often means you are consuming more than the full-fat version would have contained and can lead to blood sugar spikes, cravings, and can then lead to weight gain.

Our bodies require healthy fats for hormone production, brain function and absorbing nutrients, so there's actually no need to remove natural, healthy fats from your diet at all!

Next time you see a fat-free label, check the ingredients for additives and sugars that could cause more harm than the original healthy fat would. Reach for whole foods, with minimal processing and don't fear natural fats!

20/02/2025

When it comes to choosing bread, do you reach for white or brown? Does it really matter?

🍞 White bread is soft, fluffy, and makes a great bacon sandwich! But white bread is more processed which reduces the nutrient content. It has a higher glycaemic index, meaning it raises blood sugar quickly, causing a spike which is followed by a crash.

🌾 Brown bread, including whole wheat is full of fibre, vitamins and minerals which helps with digestion. It has a medium glycaemic index, providing a more steady blood glucose level.

So, which one are you choosing today?
Let me know your pick in the comments!

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Harlow

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http://www.alignandrise.com/

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