Clean Well-Being

Clean Well-Being Simple and effective exercise classes, relaxation retreats and personal development courses for peop

A classic quad stretch in this week's classes. The benefits of stretching like this include increased flexibility, impro...
11/05/2026

A classic quad stretch in this week's classes.

The benefits of stretching like this include increased flexibility, improved circulation and reduced stress. Stretching your quadriceps is important because tight quadriceps can lead to knee and back pain, and may result in injury.

Make sure your knee points down to the floor and you keep your shoulders down and your bottom tucked under. Hold onto something if it feels too wobbly.

(My ribs are a bit flared in this picture - something I struggle with - so if you can, allow the ribs to drop down a bit.)

I find myself recommending this book over and over again. I love anything based on solid evidence and one of the many th...
07/05/2026

I find myself recommending this book over and over again.

I love anything based on solid evidence and one of the many things I appreciate about Brené Brown's work is that it is rooted in research.

This book, like most of her work, is packed full of wholehearted and eminently sensible prose. There are too many to mention here, but one that sticks in my head is 'Nostalgia is a dangerous form of comparison'. She also writes a lot about perfectionism in this book - about how perfectionism isn't the same thing as striving for excellence.

But the clincher for me is this: 'Vulnerability sounds like truth and feels like courage.' Gets me every time!

Doing the basics.Sounds boring and repetitive and doesn't appeal to my 'need' to have exciting new things, but when it c...
04/05/2026

Doing the basics.

Sounds boring and repetitive and doesn't appeal to my 'need' to have exciting new things, but when it comes to well-being, it's probably mainly true for most people most of the time - all other things being equal.

Do the basics first. These are things like making sure your body and mind have enough rest, quality sleep and downtime; eating a balanced diet that makes you feel good in the long-term; spending time outside, noticing the natural world around you; having enough of the right stimulation and less of the wrong sort of stimulation; and making meaningful connections with self and others.

I usually roll my eyes at this sort of thing (as I want a quicker fix, something novel and snazzy, with very little effort), but I know that when I do my basics, I generally feel a bit better.

30/04/2026

Rest.

As an exercise therapist and instructor, over the years I’ve seen many bodies and all of them move in different ways. I think this is really important to remember, as we don’t all move in the same way – and this has a significant effect on how we avoid injury. There is no singular secret about preventing injury as every body is different.

Here is a tip to help keep your body safe in exercise:

Rest afterwards. The recovery phase after exercise is really important, so our bodies can replenish and recuperate fully. If we exercise tired or over-worked muscles, there is far more likelihood that they could be damaged. Resting in the short term offers longer-term gains.

Hip openers this week - but not opening the hips too much to the point of walking like John Wayne! As with most things i...
27/04/2026

Hip openers this week - but not opening the hips too much to the point of walking like John Wayne!

As with most things in my classes, we go to the point of 'soft limit' so only as far as feels comfortable. I don't believe there is any point in over-doing it.

This is one of my favourite ones: the mermaid. In my Back, Neck and Shoulders workshop last week, this was the least popular exercise... 😖

Do it on both sides and feel if there is any difference. Sit up tall and leave your shoulders down. And, as ever, be aware of how your torso muscles help you.

I say this a lot!"Move in a varied way or an omnidirectional way."Some exercise can get very samey and the repetitive na...
23/04/2026

I say this a lot!

"Move in a varied way or an omnidirectional way."

Some exercise can get very samey and the repetitive nature can mean we pay less attention to how we move – and this can cause us to become more prone to boredom and perhaps injury.

If we move in a more varied way, our attention can stay fresh and the chances are that we will be less prone to injury as a result.

Hone your hamstrings in this week's Clean Well-Being classes. We'll be activating the backs of our legs and our buttocks...
20/04/2026

Hone your hamstrings in this week's Clean Well-Being classes.

We'll be activating the backs of our legs and our buttocks, keeping toes pointing down to the floor, and using our arms to help with balance. It's great for foot and ankle strengthening too.

Just a couple of places left for my workshop tomorrow at 6pm. This will be invaluable for anyone who works at a desk or ...
16/04/2026

Just a couple of places left for my workshop tomorrow at 6pm.

This will be invaluable for anyone who works at a desk or sits/stands for long periods.

Come along to find out how to create space and relieve tension. There'll be lots of take away and try at home too. And I'll be bringing some interesting equipment to try!

Book at www.cleanwellbeing.com/bookings.

This week in Clean Well-Being classes, we'll be focusing on... lunges. This one is good for stronger thighs, hips, glute...
13/04/2026

This week in Clean Well-Being classes, we'll be focusing on... lunges.

This one is good for stronger thighs, hips, glutes, quads, hamstrings, core, and the sometimes-hard-to-activate muscles of the inner thigh. Great prep for long walks, bike rides and other hefty pursuits!

09/04/2026

I’ve worked in health and well-being for decades and have collated a few tips that are based in strong evidence and also my experiences. They won’t all work for everyone so it’s important to pick the ones that appeal to you. As with all kinds of this online ‘advice’, if you need more support, please contact the relevant services (GP, mental health services, charities, etc.).

Maintaining mental and emotional health is an on-going process and might sometimes feel more difficult and equally easier than other times. For many people, this is part of being a human and is to be expected.

One of the things that seems to work (though many people might feel reluctant to do this) is to seek support and share the load. Often, when we spend lots of time mulling things over by ourselves or worrying about something, these things can become bigger and heavier than they are. Sharing the load with someone else can help things feel lighter and a bit easier. I’d suggest it’s important to find someone who knows how to listen and doesn’t just relate everything back to them...

I'm running a workshop on releasing tension and strain in your back, neck and shoulders - great for anyone who sits at a...
06/04/2026

I'm running a workshop on releasing tension and strain in your back, neck and shoulders - great for anyone who sits at a desk!

It's on Friday 17th April 6.00-7.30pm at Caversham Hall (RG4 5AN).

I'll be teaching some simple daily techniques to reduce niggles, discomfort and pain and create space in these areas. I'll offer you clear explanations and demonstrations to keep you safe, and there will be lots of ideas for daily relief.

This workshop is suitable for anyone who has twinges or perhaps longer-term back/neck/shoulder problems (as many of the movements I share will support general mobility and could help alleviate some issues).

Book your spot at www.cleanwellbeing.com/bookings.

Address

Caversham
Reading
RG4

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