March, 2025 | LiveWell Health

What is a balanced Diet?

Posted on March 26, 2025

What is a Balanced Diet?

A balanced diet is the foundation of good health and well-being. It ensures your body receives all the essential nutrients it needs to function optimally. But what exactly does a balanced diet involve, and how do you put it into practice in daily life? In this article, we explore the key components of a balanced diet, the importance of energy balance, and how diet and exercise work together to support a healthy lifestyle.

What Makes a Diet ‘Balanced’?

A balanced diet occurs when your daily intake includes the essential nutrients required to support your body’s needs. These nutrients support everything from muscle repair and immune function to energy levels and organ health. The main categories of essential nutrients are:

Carbohydrates
Proteins
Fats
Vitamins and Minerals
Fibre
Water

Carbohydrates, protein, and fats are referred to as macronutrients. These are needed in larger amounts and are the primary sources of energy for your body.

Understanding the Macronutrients

Carbohydrates:

These are your body’s preferred energy source. Found in foods like bread, rice, pasta, fruits, and vegetables, carbohydrates fuel your brain, muscles, and organs. Complex carbs like whole grains and legumes are especially beneficial due to their fibre content.

Protein:

Essential for muscle repair, growth, and immune function. Protein can be found in meat, fish, eggs, dairy, legumes, and plant-based sources like tofu and quinoa.

Fats:

Often misunderstood, healthy fats are vital for hormone production, brain health, and energy storage. Include unsaturated fats from sources such as nuts, seeds, avocados, and oily fish.

The Eatwell Guide: Your Visual Nutrition Reference

The UK government’s Eatwell Guide provides a simple and effective way to understand how to balance your plate. It recommends:

A large portion of fruits and vegetables
Wholegrain starchy carbohydrates
Moderate amounts of dairy or dairy alternatives
Lean sources of protein
Small amounts of unsaturated fats
Plenty of fluids (6–8 glasses of water daily)

Balance does not need to be achieved at every meal, but aiming for this distribution across the week supports overall nutritional health.

The Eatwell Guide

Energy Balance: Calories In vs Calories Out

One of the most crucial aspects of maintaining or achieving a healthy weight is understanding calorie balance:

Weight gain occurs when you consume more calories than you burn.
Weight loss occurs when you burn more calories than you consume.

Calories are burned in two primary ways:

Basal Metabolic Rate (BMR): The calories your body burns at rest to keep you alive (breathing, digestion, circulation).
Physical Activity: Movement throughout the day (both exercise and daily tasks).

Calorie Balance Chart

How to Calculate Your BMR

Your BMR depends on age, gender, weight, height, and overall health. Here are two common formulas:

Men: 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)
Women: 655.1 + (9.563 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years)

Example: John is 30 years old. His BMR is approximately 1700 calories. He consumes 2100 calories daily. To enter a calorie deficit and promote weight loss, John adds a daily 60-minute walk, burning an extra 450 calories. This puts him into a sustainable deficit, leading to gradual weight loss.

How Diet Affects Weight

Highly processed and high-fat foods often contain significantly more calories than whole, nutrient-dense alternatives. A diet consistently high in saturated fat and low in nutrients can contribute to unwanted weight gain, especially when combined with low activity levels.

Processed foods = high in calories, low in nutritional value
Whole foods = nutrient-dense, naturally lower in calories

Fibre, Vitamins, Minerals, and Water

Fibre:

Supports digestion and helps keep you full. Found in whole grains, fruits, vegetables, legumes, and seeds.

Vitamins and Minerals:

Essential for immune health, bone strength, energy production, and more. Achieve this through a varied diet rich in colourful vegetables, fruit, nuts, seeds, and lean proteins.

Water:

Often overlooked, water is vital for every cellular function. Aim for at least 6–8 glasses per day, more if active or in hot weather.

Movement and Exercise

You don’t need to run marathons to burn calories. Your body burns energy even at rest, but activity increases your calorie output.

NEAT (Non-Exercise Activity Thermogenesis):

Low-intensity movements that still burn calories. Examples include:

Walking
Household chores
Gardening
Light movement throughout the day

Exercise:

Structured activity is a great way to support weight management and improve health:

Cardio: Walking, running, cycling, swimming
Strength Training: Weight lifting, resistance bands, bodyweight exercises
Pilates & Yoga: Improve flexibility, strength, and reduce stress
Sports: Football, hockey, tennis, etc.

Targeting Belly Fat: What You Need to Know

Many people want to reduce belly fat specifically. Unfortunately, spot reduction (targeting fat loss in one area) is a myth. Fat loss occurs across the entire body.

The best approach is:

Create a calorie deficit through diet and movement
Build a consistent exercise routine
Incorporate abdominal strengthening exercises like crunches, planks, and leg raises
Maintain sustainable habits over time

As your body fat percentage drops, so too will fat in the abdominal area, along with the rest of the body.

Key Takeaways for a Balanced Lifestyle

Balance your plate: Follow the Eatwell Guide for nutrient variety
Stay hydrated: Water is essential for all functions
Move more: Aim for a mix of NEAT and exercise
Track your intake: Awareness leads to better decisions
Prioritise whole foods: Less processed, more nutrients
Be consistent: Small changes over time lead to lasting results

A balanced diet isn’t about restriction or perfection. It’s about nourishing your body, making informed choices, and supporting your goals—whether that’s weight loss, muscle gain, or simply feeling better day-to-day. Focus on variety, moderation, and sustainability, and you’ll build habits that support health for life.

If you’re unsure where to start, consider speaking to a nutritionist, personal trainer, or health professional for personalised advice tailored to your goals.

Alternatively contact a member of our team and we can work with you on your nutrition, exercise and general wellbeing / recovery all in one place.

AstraZeneca – Prioritising Conference Attendees Wellbeing through On Site Massage!

Posted on March 16, 2025

AstraZeneca – Prioritising Conference Attendees Wellbeing through On Site Massage!

On the 19th February, Livewell Health attended a prestigious conference at AstraZeneca in Cambridge where they hosted many delegates and various companies. Our team of expert therapists, aswell as our Clinical and Managing Director Steven Hartill attended the event and provided on-site chair massage to the conference delegates, helping to enhance the overall experience of those who attended.

Why have massage at your conference?

AstraZeneca, a global leader in pharmaceuticals and healthcare innovation, have demonstrated the importance of having conference massage at their event. They saw a benefit in offering a mid-day break for their delegates where they could stretch their legs, get something to eat and indulge in some much required TLC. Sitting down at a conference all day listening to various speakers and taking mental note of what is being said is not just mentally taxing but physically too. The need to attend to their delegates need came in the way of one site massage and the endless benefits it provides such as:

Reduction in stress and anxiety: Massage therapy helps lower cortisol levels, promoting a sense of relaxation and mental clarity.
Improved posture and reduced muscular tension: Many people who sit down or even stand for long periods of time experience neck, shoulder, and back strain. Chair massage effectively targets these areas, improving posture and reducing discomfort.
Enhanced morale and motivation: Providing wellness perks like on-site massage leads to higher level of morale and keeps your delegates engaged and satisfied.
Boosted circulation and energy levels: Massage stimulates blood flow, helping conference delegates feel more energised and focused throughout the day.

The Livewell Health Team in Action

Steven Hartill, alongside our skilled therapists Demi Insell, Sophie Rylance, and Zakarya Berbachi-Serir, delivered a range of chair massage treatments tailored to alleviate stress, reduce tension, and promote relaxation among AstraZeneca’s conference delegates. Our therapists utilised their extensive knowledge of soft tissue therapy and massage techniques to provide personalised treatments, ensuring that each individual experienced maximum benefits from their session.

Chair massage is an ideal solution for conference environments, as it requires minimal space and sets you and your conference apart from all the others adding an element of prestige and fun. We can also provide the treatments without the need to get unchanged and can be done directly over clothing. This makes it a convenient and effective way to introduce wellness initiatives without disrupting daily operations.

Livewell Health: Leaders in Conference Massage

Livewell Health has been at the forefront of corporate conference wellness, providing on-site massage and workplace well-being services to businesses across the UK. With a team of highly qualified therapists, we specialise in tailoring massage treatments to meet the specific needs of each client, whether it be in an office, corporate event, or sporting environment.

Our collaboration with AstraZeneca exemplifies our mission to bring high-quality wellness services to businesses that prioritise employee health. As companies continue to recognise the value of well-being initiatives, we anticipate a growing demand for corporate and conference massage services nationwide.

Looking Ahead

Livewell Health looks forward to continuing its partnership with AstraZeneca and other corporate clients to promote conference and workplace well-being through expert massage therapy. For businesses interested in incorporating on-site massage into their conference, exhibition or corporate wellness programs, Livewell Health offers tailored solutions designed to fit various workplace settings. Contact us today to learn more about how we can help improve your event.

Bringing Chair Massage to Audible’s workplace and their employees!

Posted on March 16, 2025

Bringing Chair Massage to Audible’s workplace and their employees!

On the 29th January, Livewell Health had the privilege of providing corporate chair massage to the hardworking employees of Audible. Our highly skilled and experienced therapist Hannah Wood delivered expert on-site chair massages to Audible employees throughout the day. As a leading provider of health and wellbeing services all over the UK, we were thrilled to showcase the benefits of the increasingly popular corporate chair massage within the workplace.

The Importance of Workplace Wellbeing

In today’s high-paced UK work culture, prioritising employee well-being is crucial. Massage at work can be seen as a potential solution to combat the physical and mental strain of the modern workplace. Research consistently highlights the benefits of massage at work, from relieving physical tension to enhancing mental resilience. As employees dedicate long hours to their jobs, investing in their well-being becomes imperative for sustained productivity. More companies are now turning to corporate chair massage as a solution to alleviate stress, improve focus and boost energy. Having a massage at work offers a refreshing break from the daily tasks. It rejuvenates employees, enabling them to return to work with renewed focus and energy. This investment in employee well-being cultivates unity and fosters a culture where performance and wellness go hand in hand. Ultimately, office massage is more than just a service; it’s an investment in people. By recognising the link between well-being and productivity, companies pave the way for a happier, more engaged workforce. As the demands of work persist, office massage becomes a symbol of appreciation, creating an environment where employees thrive and business success follows suit.

At Livewell Health, we are experts in delivering on-site massage services to companies, we offer a convenient and revitalising experience, providing employees with a moment of respite amid the demands of their workday.

Audible’s employee wellness day demonstrated their commitment to employee wellbeing and we were extremely grateful to be part of their wellness day to support this. Livewell are able to tailor a specific type of Massage and Corporate Well-Being day for you and your staff, that they will love and more importantly that will help reduce the stress and tension through your place of work. As a result reducing absenteeism and increasing the revenue and profits for your business. What could be a better investment for your business?

Chair Massage: A Game Changer for Companies

Chair Massage is an extremely comfortable and space saving option for many companies. It does not require a change of clothing or a big treatment room, employees simply receive therapeutic treatment while comfortably seated on a portable massage chair. This type of massage offers a convenient and revitalising experience, providing employees with a moment of respite amid the demands of their workday.

Hannah provided a 15 minute chair massage to the employees of Audible and she particularly focused on areas to help relieve built up stress and tension such as the neck, back, shoulders and arms. The feedback received from the employees of Audible was extremely positive and they commented on how a short 15 minute chair massage left them feeling refreshed, revitalised and rejuvenated. They were exceptionally grateful to experience a short moment of relaxation away from their desks and they were able to return to work with renewed focus and energy.

The Growing Trend of On Site Massage within the Workplace

Due to the increasing awareness around employee wellbeing within the workplace, more companies are now interested in offering on-site massage and this service has become increasingly popular. For years, Livewell has been the trusted provider of expert on-site corporate massage solutions, dedicated to enhancing employee wellness and productivity. Through our on-site massage services, your staff can indulge in the benefits of stress reduction and heightened well-being at their workstations.

We have worked with many companies of all sizes across the UK to provide on-site massage services.. With over 31 million lost workdays annually due to stress and musculoskeletal issues, on-site massage can significantly reduce these numbers. This leads to improved staff recruitment and retention, fostering overall employee happiness and satisfaction.

Why Should Companies Consider Chair Massage in the Workplace?

Companies should consider chair massage within the workplace in order to enhance employee wellbeing and create a more positive and productive work environment. The benefits of on-site chair massage include:-

Relieves stress and tension – Combat the physical and mental strain of the workplace
Renews Focus & Energy – Improves productivity
Reduces Muscle Tension & Pain – Alleviates physical tension, such as neck and back pain.
Enhances Employee Morale – Staff feel valued and appreciated which leads to improved productivity
Increased Employee Retention – Staff feel valued and appreciated which results in reduced absenteeism

Livewell Health’s Commitment to Workplace Wellbeing

Livewell Health remains committed to providing high-quality wellness services to companies across the UK. Attending the Audible event gave us the perfect opportunity to showcase the benefits of corporate chair massage and support the health and wellbeing of the employees at Audible

If you are interested in making your employees wellbeing a priority and introducing corporate wellbeing days within your workplace, get in touch with us today to find out how Livewell Health can help!

How Can I Lower My Cholesterol?

Posted on March 10, 2025

How Can I Lower My Cholesterol?

So, let’s be honest, High Cholesterol is pretty bad. We all know this, and everytime we speak to any medical practitioners, they will tell us what we know,it is a killer. High cholesterol is a common health issue that can increase the risk of other health concerns such as heart disease and various other cardiovascular problems. However, the good news is that cholesterol levels can be managed and even lowered through lifestyle changes, dietary adjustments, and, in some cases, medical intervention. This article will explore practical ways to reduce cholesterol levels and improve heart health.

Understanding Cholesterol

Cholesterol is a fatty substance found in the blood. It is essential for bodily functions such as hormone production and cell membrane formation. However, too much “bad” cholesterol (LDL) can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke. On the other hand, “good” cholesterol (HDL) helps remove excess cholesterol from the bloodstream. The key to managing cholesterol is to lower LDL while increasing HDL.

Ways to Lower Cholesterol Naturally

1. Improve Your Diet

Your diet plays a crucial role in cholesterol management. Here are some dietary changes that can help:

Increase fiber intake – Foods high in soluble fiber, such as oats, beans, lentils, and fruits, help reduce LDL cholesterol.
Choose healthy fats – Replace saturated fats (found in processed foods and fatty meats) with healthy fats from sources like avocados, nuts, seeds, and olive oil.
Eat more omega-3 fatty acids – Fatty fish such as salmon, mackerel, and sardines can boost HDL cholesterol.
Limit processed foods and sugars – High sugar intake can contribute to cholesterol imbalances. Opt for whole, unprocessed foods instead.

2. Stay Active

Regular exercise can raise HDL (good cholesterol) and lower LDL (bad cholesterol). Aim for at least 150 minutes of moderate exercise per week, such as:

Brisk walking or jogging
Cycling or swimming
Strength training and resistance exercises

If you are unsure about what type of exercise is best for you then you can talk to a personal trainer.

3. Maintain a Healthy Weight

Excess weight can contribute to higher cholesterol levels. Losing even 5-10% of your body weight can significantly improve cholesterol levels and overall heart health.

4. Quit Smoking and Limit Alcohol

Smoking lowers good cholesterol and damages blood vessels, increasing the risk of heart disease. Quitting smoking can improve cholesterol levels within weeks.
Alcohol should be consumed in moderation. Excessive drinking can raise cholesterol and triglyceride levels.

5. Consider Supplements and Natural Remedies

Certain supplements have been shown to support cholesterol management, including:

Plant sterols and stanols – Found in fortified foods and some supplements, these can help lower LDL cholesterol.
Psyllium husk – A fiber supplement that can reduce cholesterol absorption.
Garlic extract and green tea extract – These have been linked to mild reductions in cholesterol levels.

6. Medication (If Necessary)

In some cases, lifestyle changes alone may not be enough. If your cholesterol levels remain high, your doctor may recommend statins or other cholesterol-lowering medications. Always consult with a healthcare professional before starting any medication.

Summary: How We Can Help

At Livewell Health, our team of expert nutritionists can help you create a personalised plan to lower your cholesterol. We offer:
✅ Phone consultations for quick advice and guidance.
✅ Video consultations for a more in-depth discussion about your diet and lifestyle.
✅ Bespoke nutrition plans tailored to your specific needs and goals.

Lowering your cholesterol doesn’t have to be a struggle. With the right plan, professional guidance, and support, you can take control of your heart health. Contact us today to book a consultation and start your journey toward better health!

Official Recovery Partner Fitfest 2024

Posted on March 9, 2025

Livewell Health has been unveiled as the official event recovery partner for the prestigious FitFest 2024, which took place at the NEC in December. As one of the largest and most intense fitness competitions in the world, FitFest attracts thousands of elite CrossFit athletes, each pushing their limits in pursuit of peak performance. Livewell Health was on-site with a team of over 30 expert Sports Therapists and Physiotherapists, delivering an unparalleled level of athlete care and recovery support through our award winning mobile recovery service called LIVE|Recover.

Supporting Athletes with World-Class Recovery Services

Throughout the event, our dedicated team provided pre- and post-event recovery services to over 4,000 elite-level CrossFit competitors, ensuring they were fully primed to perform and recover efficiently. Our comprehensive recovery offerings included:

️ Taping & Strapping – Providing stability and support for optimal movement.
Sports Massage & Advanced Sports Therapy – Reducing muscle tension, preventing injuries, and enhancing recovery.
Injury Assessment & Dry Needling – On-site expert assessments and precision needling for muscle release.
Compression Boot Therapy & Muscle Gun Therapy – Boosting circulation and reducing muscle soreness.
Ice Plunge Baths & Hot Steam Saunas – Alternating heat and cold therapy for faster muscle recovery.
Hyperice Stretch & Recovery Zone – Featuring vibrating foam rollers, trigger point therapy, and mobility drills for deep muscle relief.

Three Recovery Zones Catering to Every Need

To ensure comprehensive athlete and spectator support, Livewell Health operated three dedicated recovery zones at FitFest 2024:

1. Elite Athlete Recovery Zone

Located at the heart of the event, this VIP treatment area provided exclusive recovery services for some of the world’s best CrossFit athletes, including:
Sara Sigmundsdottir
Amy Cringle
Dallin Pepper
Harry Lightfoot
Arielle Loewen
Ella Wilkinson
… and many more elite competitors.

This zone ensured peak-level recovery, with sports massage, dry needling, Hyperice recovery products, and our elite soft tissue specialists, keeping athletes in top form between intense workouts.

2. General Athlete Recovery Zone

Our second zone catered to all competing athletes, offering expert sports therapy, mobility work, massage, hot steam saunas, ice baths, and compression therapy to keep everyone at their best throughout the weekend.

3. Relax & Recovery Zone for Spectators

Recognising that FitFest isn’t just about the competitors, Livewell Health also created a relaxation haven for attendees. This space offered:

Relaxing Massage & Reflexology – A well-deserved treat for spectators.
Foot Massagers & Gentle Recovery Services – Allowing attendees to unwind after an action-packed day.

Setting the Standard for Elite Event Recovery

Livewell Health’s presence at FitFest 2024 further solidifies our reputation as the leading provider of sports recovery services. Our team worked tirelessly across the event to ensure that every athlete and spectator experienced world-class recovery, rejuvenation, and peak performance support.

With FitFest known for pushing boundaries in elite fitness and competitive performance, Livewell Health was proud to be at the forefront of event recovery innovation—helping athletes prepare, perform, and recover like never before.

Looking Ahead to Future Events

Following the success of FitFest 2024, Livewell Health continues to expand its event partnerships, delivering cutting-edge sports therapy and recovery services to major sporting competitions across the UK and beyond.

Whether you’re an elite athlete, weekend warrior, or fitness enthusiast, we’re here to help you perform at your best and recover faster.

For event partnerships and recovery hub bookings, contact Livewell Health today!

HP/HyperX Yoga and Mindfulness Event – Making Wellbeing a Priority!

Posted on March 7, 2025

HP/HyperX Yoga and Mindfulness Event – Making Wellbeing a Priority!

On the 16th of January, we had the privilege of attending an exclusive HP/HyperX wellness event in Reading, which was led by our highly skilled and experienced Yoga and Mindfulness therapist Chiquita Varia. Yoga & Mindfulness sessions within a corporate well-being day have proven to be very popular. These sessions allow your team to sit down, be at peace and focus on their breathing. This helps to wash away the daily stresses, which is physically and mentally empowering. We find most employees who have workplace yoga sessions become over invigorated and rejuvenated for the day and week ahead. As part of an overall well-being day or employee benefits strategy, this is a really powerful element that will give you and your team the chance to de-stress.

A Holistic Approach to Well-being

The wellbeing of your employees is extremely important. HP/HyperX, known for its commitment to innovation, has taken a role in promoting holistic health within the workplace. This event was designed to demonstrate how mental and physical wellness can enhance performance and focus and overall health and wellbeing.

Workplace yoga provides a range of benefits, including reduced stress, improved focus, and enhanced flexibility, helping employees stay healthier and more engaged. By promoting better posture and mindfulness, it reduces the risk of workplace injuries and boosts mental clarity. Regular yoga for employees also strengthens team connections, boosts morale, and fosters a positive work environment. As part of a corporate wellness program, it enhances overall wellbeing and productivity while showing a commitment to employee health and happiness.

The employees at HP/HyperX were treated to two 30 minute breathing and meditation sessions whereby Chiquita focused on a range of breathing exercises and mindfulness exercises to help employees combat stress, improve focus and heighten relaxation. The staff members noticed an immediate change and expressed how they felt much more relaxed, focused and happier.

Meditation and Mindfulness: Finding Inner Peace

Meditation is extremely powerful and helps to reduce stress and increase focus. Chiquita guided each staff member and demonstrated techniques to cultivate mindfulness and allow each individual to connect with their bodies.

Breathing Exercises: The Power of Breath

Employees also participated in a series of breathing exercises. These exercises are designed to calm the body and enhance focus. Chiquita demonstrated how breathing exercises are important for managing stress, particularly for individuals who spend long hours in front of screens.

Why Choose LiveWell For Workplace Yoga and Mindfulness?

LiveWell offers tailored workplace yoga and mindfulness sessions to enhance corporate wellness and support your team’s wellbeing. Our expert instructors deliver engaging classes that reduce stress, improve flexibility, and boost mental clarity, either in-office or virtually. Adding yoga and mindfulness for employees into your wellness program promotes a healthier, happier, and more productive workforce. Choose us for flexible, bespoke sessions that can be offered both in person or virtually for complete flexibility and ease. Which in turn will further enhance your team’s health.

A Lasting Impact Livewell Health had at HP/HyperX

We received exceptional positive feedback from HP/HyperX on the breathing and mindfulness event that took place on the 16th January. Employees were extremely appreciative for having the opportunity to step away from their desks and engage in a moment of deep relaxation, allowing them to return to work with renewed energy and focus. Employees expressed their interest of introducing breathing and mindfulness sessions as part of their wellbeing initiatives more regularly.

The HP/HyperX wellness event in Reading was a testament to the growing recognition of mental and physical well-being in all aspects of life, including the tech and gaming industries. Attendees left with valuable tools to incorporate meditation, breathing exercises, yoga, and mindfulness into their daily lives, helping to create a more balanced and centered approach to work and play.

Looking Ahead – Are you interested in bringing Yoga and Mindfulness sessions to your workplace?

If you are interested in ehancing your employees wellbeing with yoga and mindfulness sessions, Livewell Health offers tailored breathing and mindfulness programs designed to suit businesses and their individual needs and requirements. Whether it is a one-off event or a wellness initiative that you would be interested in offering to your employees regularly, our team of professional instructors are ready to bring the benefits of yoga and mindfulness to your employees.

Investing in yoga and mindfulness demonstrates a commitment to your employees wellbeing, promoting self care and contributes to a healthier, happier, and more productive workplace.

To find out more about our yoga and mindfulness services, or to book a session for your team, contact Livewell Health today. Let’s make workplace wellbeing a priority!

Top 10 Benefits of Workplace Yoga and Mindfulness Sessions

Posted on March 7, 2025

Today’s fast-paced work environment makes employees struggle with stress, distractions, and burnout, which can impact productivity and well-being. Businesses that prioritise mindfulness at work through workplace yoga and mindfulness sessions can see significant improvements in employee focus, engagement, and overall job satisfaction.

These practices are great to help create a positive and high-performing work environment. Here’s how incorporating yoga and mindfulness into your workplace can benefit your team.

1. Reduces Stress and Anxiety

Workplace stress is one of the leading causes of employee burnout, low productivity, and high turnover rates. Long hours, tight deadlines, and constant pressure can take a toll on mental health and increase the risks of heart attacks.

Regular mindfulness and yoga sessions provide employees with effective techniques to manage stress, such as deep breathing, meditation, and gentle movement. These practices activate the parasympathetic nervous system, which helps lower cortisol levels (the stress hormone), leaving employees feeling more relaxed and in control.

2. Enhances Focus and Productivity

With so many distractions like emails, meetings, and notifications, staying focused can be challenging. A scattered mind leads to reduced efficiency, errors, and longer working hours.

Mindfulness at work trains the brain to stay present, improving concentration and decision-making. Studies show that employees who practise mindfulness regularly are better able to manage their time, prioritise tasks effectively, and maintain high levels of productivity without feeling overwhelmed.

3. Boosts Employee Well-being

Employee well-being goes beyond just physical health—it includes mental, emotional, and social well-being. A workplace that promotes mindfulness fosters a sense of balance, reducing feelings of exhaustion and dissatisfaction.

Yoga and mindfulness help regulate emotions, reduce feelings of overwhelm, and encourage a positive mindset. Employees who feel supported in their well-being are more engaged, motivated, and likely to contribute positively to the workplace.

4. Improves Posture and Reduces Physical Discomfort

Sitting for long hours, working on screens, and poor posture can lead to chronic back pain, neck strain, and other musculoskeletal issues. Over time, these physical discomforts can impact productivity and even lead to long-term health problems.

Workplace yoga incorporates simple stretches, posture-correcting exercises, and ergonomic awareness, helping employees relieve tension and maintain better spinal alignment. This leads to fewer complaints of aches and pains and promotes overall physical health.

5. Encourages Better Communication and Teamwork

Strong communication is the foundation of any successful business. However, stress, frustration, and misunderstandings can lead to conflicts and poor teamwork.

Mindfulness teaches employees to listen actively, respond rather than react, and be more empathetic towards colleagues. This leads to healthier workplace relationships, more constructive feedback, and a culture of respect and collaboration.

6. Increases Creativity and Innovation

Creativity thrives in a calm and focused mind. When employees are stressed or mentally cluttered, they struggle to think outside the box and find innovative solutions.

Mindfulness at work enhances cognitive flexibility—the ability to see things from different perspectives. By promoting relaxation and reducing mental noise, mindfulness, and yoga help employees tap into their creativity, generate fresh ideas, and approach challenges with a clear and open mind.

7. Supports Work-Life Balance

With the rise of remote and hybrid work, the lines between professional and personal life are becoming increasingly blurred. Many employees find it difficult to “switch off” after work, leading to chronic stress and fatigue.

Mindfulness sessions teach employees how to set boundaries, manage their energy levels, and cultivate habits that promote a healthier work-life balance. When employees feel in control of their time, they are more productive during work hours and can truly relax after work, leading to better job satisfaction and personal fulfilment.

8. Builds Resilience and Adaptability

Change is inevitable in any organisation, whether it’s new leadership, company restructuring, or evolving market demands. However, not all employees cope well with change, and some may experience anxiety and resistance.

Mindfulness helps build emotional resilience, allowing employees to navigate uncertainty with a calm and solution-focused mindset. It fosters the ability to stay grounded during challenges, embrace change with a positive attitude, and recover from setbacks more quickly.

9. Fosters a Positive Work Culture

A workplace that prioritises mindfulness and employee well-being creates an environment where people feel valued, respected, and motivated. When employees feel supported, they are more likely to be engaged, loyal, and contribute positively to the company’s culture.

Encouraging mindfulness at work also promotes inclusivity, reduces workplace conflicts, and helps create a more collaborative and uplifting work environment where employees thrive.

10. Attracts and Retains Top Talent

People prioritise workplaces that support their well-being and professional growth. Companies that invest in mindfulness initiatives stand out as employers of choice.

Providing yoga and mindfulness sessions signals to potential hires that the company cares about its employees’ health and happiness. Additionally, existing employees are more likely to stay with a company that actively promotes a balanced and fulfilling work environment, reducing turnover and recruitment costs.

Bring Mindfulness to Your Workplace With LiveWell

If you’re ready to enhance mindfulness at work and create a healthier, more engaged workforce, our Mindfulness Yoga Service offers customised sessions tailored to your team’s needs.

Contact us today, invest in your employees’ well-being today and watch productivity, creativity, and job satisfaction soar!

The Best Mindfulness Exercises For Stress Reduction - ECT

Sports Massage vs Deep Tissue Massage: What’s the Difference?

Posted on March 7, 2025

When it comes to therapeutic massage, two of the most popular options provided by the LiveWell team are Sports Massage and Deep Tissue Massage. Whilst they may seem similar at first glance, both types of massage serve different purposes and offer unique benefits. Struggling with which one is right for you? If so, this guide will help you understand the difference between deep tissue and sports massage and how each can benefit your body.

What is Sports Massage?

Sports Massage is specifically designed for athletes and active individuals who engage in regular physical activity. It focuses on preventing and treating sports-related injuries, enhancing flexibility, improving circulation, and reducing muscle tension. By targeting specific muscle groups, sports massage boosts performance, speeds up recovery, and lowers the risk of future injuries. It’s beneficial before or after exercise and during rehabilitation.

Key Benefits of Sports Massage:

Enhances flexibility and range of motion

Sports massage helps loosen tight muscles, break down adhesions, and improve joint mobility. This allows for greater flexibility and a wider range of motion during physical activities.

Reduces muscle soreness and tension

By targeting areas of tightness and built-up lactic acid, sports massage alleviates muscle soreness and tension, helping you recover more comfortably after intense training or competition.

Improves circulation for faster recovery

Increased blood flow from sports massage delivers oxygen and nutrients to muscles more efficiently, promoting faster recovery by reducing inflammation and flushing out metabolic waste.

Helps prevent injuries

Regular sports massage keeps muscles supple, corrects imbalances, and reduces the risk of strains, sprains, and injuries that can occur from repetitive movements or high-impact sports.

Can be used before or after sports activities

Whether used as a pre-event warm-up to prepare muscles for optimal performance or as a post-event recovery tool, sports massage is beneficial at all stages of training and competition.

Sports massage incorporates techniques such as stretching, compression, and trigger point therapy. It is tailored to the specific needs of an athlete, depending on their sport and training routine.

Medical Massage in Colorado Springs - Strata Med

What is Deep Tissue Massage?

Deep Tissue Massage targets deeper muscle layers and connective tissue to relieve chronic pain, postural issues, and long-term tension. Using slow, firm pressure and deep strokes, it breaks down adhesions, improves circulation, and reduces inflammation. This technique is beneficial for those recovering from injuries, managing stress-related muscle tightness, or experiencing mobility restrictions, promoting long-term muscular health and overall well-being.

Key Benefits of Deep Tissue Massage:

Relieves chronic muscle tension

By applying sustained pressure to deeper layers of muscle and connective tissue, deep tissue massage helps release chronic tension and tightness caused by stress or repetitive strain.

Breaks down scar tissue

Deep tissue techniques help break up adhesions and scar tissue that can form after injuries, surgeries, or prolonged muscle stiffness, improving movement and helping to reduce discomfort.

Reduces stress and promotes relaxation

Whilst deep tissue massage is often intense, it also stimulates the nervous system in a way that helps lower stress hormones and promotes a deep sense of relaxation and mental clarity.

Improves posture and mobility

By addressing muscular imbalances and tightness, deep tissue massage helps correct postural issues and enhances overall mobility, making physical activities easier and more comfortable.

Helps with conditions like fibromyalgia and lower back pain

Many people with chronic pain conditions, such as fibromyalgia and lower back pain, benefit from deep tissue as it helps alleviate discomfort, reduce inflammation, and improve muscle function.

Unlike sports massage, deep tissue massage is not necessarily aimed at athletes but rather any individual who is experiencing persistent muscle pain and tension. The pressure applied during a deep tissue massage is generally more intense and focuses on specific problem areas.

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Deep Tissue vs Sports Massage: The Key Differences

It’s important to understand the difference between sports massage and deep tissue massage prior to booking an appointment. The table below highlights some of the key differences:

Feature	Sports Massage	Deep Tissues Massage
Purpose	Injury prevention and recovery	Chronic pain and muscle tension relief
Pressure	Moderate to deep	Deep and intense
Techniques Used	Stretching, trigger point therapy, compression	Slow strokes, deep finger pressure
Best For	Athletes, active individuals	Those with chronic pain, postural issues
Focus Area	Sports-related muscle groups	Deep layers of muscle tissue

Whilst both massage types use firm pressure and work on muscle tension, sports massage is more dynamic and functional, focusing on movement and recovery, whereas deep tissue massage is more therapeutic and corrective. Our team can discuss your needs with you and help you identify which type of massage is most suitable for your needs. Contact our team today.

Which Massage is Right for You?

If you are an athlete or someone who exercises frequently, sports massage can help with performance, recovery, and injury prevention. If you experience ongoing muscle pain, stiffness, or tension from work or daily activities, deep tissue massage might be the better choice. However, it’s worth considering the differences between sports and deep tissue massage before deciding. You might want to consider choosing a plan which incorporates both.

At LiveWell Health, we offer both Sports Massage and Deep Tissue Massage services across the UK, both in-house and through our mobile services. Whether you’re looking to relieve chronic pain or enhance your athletic performance, our expert therapists are here to help.

Book your massage today and experience the unrivalled benefits of professional, targeted therapy!

BACP Treating their Staff to Corporate Chair Massage

Posted on March 6, 2025

BACP Treating their Staff to Corporate Chair Massage

In December 2024, Livewell Health had the privilege of providing corporate chair massage services through an employee wellbeing scheme offered to the hard working employees at BACP (British Association for Counselling and Psychotherapy). Our experienced team of senior soft tissue specialists, including Leon, Valentina, and Callum, delivered on-site massage treatments to support employee wellbeing through our very popular chair massage service, helping to combat the physical and mental strain of the modern workplace and relieving stress and tension.

The Power of Chair Massage in the Workplace

Chair massage is an on-site massage service which is a convenient and space saving option for many companies. It does not require any large couches or other cumbersome furniture, just simply a specially designed massage chair that can be used by practically anyone. This therefore makes it an efficient way to deliver corporate massage benefits in a professional setting.

Massage at work can be seen as a potential solution to combat the physical and mental strain of the modern workplace. Research consistently highlights the benefits of office massage and it has been proven with many of our clients to reduce absenteeism and also help with recruitment and retention of the best staff. Investing in office massage has been proven to boost employee morale, reduce tension and improve employee productivity, in a lot of cases for every £1 spent on employee wellbeing initiatives such as massage, the company increases their profit margins by £10.

The employees at BACP were treated to targeted soft tissue therapy, whereby our expert team focused on relieving tension in the neck, shoulders, back, and arms in some cases alleviated certain aches and pains that the staff had felt for some time, such as migraines, headaches and general tension. These are all common areas that are affected by prolonged desk work. The employees noticed an immediate change and highlighted they felt reduced stress levels, improved focus, and an overall sense of rejuvenation.

Why Corporate Chair Massage Matters

It is vital to understand the importance of employee wellbeing. Unfortunately in most cases, where there are fast paced working environments, this is often overlooked. This in turn leads to decreased enagegement and decreases employees productivity. However, introducing corporate massage services into a companies wellness initiatives can create an environment where employees thrive and therefore, business success follows suit. By prioritising employees wellbeing, companies pave the way for a happier, more engaged workforce.

Some key benefits of office massage include:

Stress Reduction – Alleviates physical and mental stress, promoting a more relaxed workforce.
Enhanced Productivity – Employees return to work feeling refreshed and more focused.
Improved Posture – Helps counteract the negative effects of prolonged sitting and screen use.
Increased Job Satisfaction – Demonstrates an employer’s commitment to employee wellbeing, boosting morale and retention.
Convenience & Accessibility – Chair massage can be delivered on-site with minimal disruption to work schedules.

The Livewell Health Approach to On-Site Massage

At Livewell Health, we specialise in on-site massage services tailored to corporate settings. Our team of soft tissue specialists carry the highest university qualifications in the UK providing advanced office massage therapy, ensuring each session is convenient, effective and beneficial. Our approach particularly focuses on:

Personalised Treatments – Addressing the needs of each individual employee and focusing particulary on that area.
High-Quality Expertise – Our team of soft tissue specialists boasts top-tier qualifications from prestigious universities across the UK and have years of experience in soft tissue therapy and corporate massage.
Seamless Workplace Integration – Minimal equipment is needed and sessions typically last 15-30 minutes however, employees will notice maxium benefits.

The Positive Impact Livewell Health had at BACP

We received exceptional positive feedback from BACP for the corportate chair massage event that took place in December. Employees expressed their gratefulness for having the opportunity to step away from their desks and engage in a moment of relaxation, allowing them to return to work with renewed energy and focus. A lot of employees expressed they would like to introduce corporate massage as part of their wellbeing initiatives more regularly.

Are you interested in bringing Chair Massage to Your Workplace?

If you are interested in ehancing your employees wellbeing with on-site massage, Livewell Health offers tailored corporate massage programs designed to suit businesses and their individual needs and requirements. Whether it is a one-off event or a wellness initiative that you would be interested in offering to your employees regularly, our team of professional therapists are ready to bring the benefits of chair massage to your employees.

Investing in office massage demonstrates a commitment to your employees wellbeing, which cultivates unity and fosters a culture where performance and wellness go hand in hand. It also contributes to a healthier, happier, and more productive workplace.

To find out more about our corporate chair massage services, or to book a session for your team, contact Livewell Health today. Let’s make workplace wellbeing a priority!

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