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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!

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!

Understanding Mitochondria and Their Role in Healthy Weight Loss

Posted on February 27, 2025

Understanding Mitochondria and Their Role in Healthy Weight Loss

Our team of nutritionists often encounter clients who are frustrated with their weight loss journey, despite diligent efforts with diet and exercise. One critical yet often overlooked factor in weight management is the role of the mitochondria – the powerhouses of our cells. These tiny organelles are not only responsible for energy production but play an essential role in regulating metabolism, fat burning, and overall health. Understanding how mitochondria impact weight loss can help you unlock the key to a sustainable and healthy weight management strategy.

What Are Mitochondria?

Mitochondria are specialised structures within our cells that convert the food we eat into usable energy in the form of ATP (adenosine triphosphate). These little organelles are found in nearly every cell of the body, with the highest concentrations in energy-demanding tissues like the muscles, liver, and brain. Not only do mitochondria produce energy, but they also regulate cellular processes such as signaling, cell division, and apoptosis (programmed cell death).

While mitochondria are crucial for life, their role in weight management is more complex than simply providing energy. The health of your mitochondria directly impacts your ability to burn fat and maintain a healthy weight.

Mitochondria and Metabolism

The health and number of your mitochondria play a direct role in how efficiently your body burns calories. When mitochondria are functioning optimally, they help regulate the body’s metabolic processes, ensuring energy from food is burned effectively rather than stored as fat. However, as we age or face certain lifestyle factors like poor nutrition, high stress, or lack of physical activity, the efficiency of mitochondria can decline.

This decline in mitochondrial function can slow down metabolism, making it harder to lose weight or even maintain a healthy weight. Essentially, when your mitochondria are sluggish, your body isn’t able to efficiently burn fat or convert food into energy, leading to fat accumulation and potential weight gain.

The Link Between Mitochondria and Fat Burning

Fat loss isn’t simply about eating fewer calories or burning more through exercise. It involves the complex interplay between your diet, hormones, and metabolism. Mitochondria play an essential role in the process of lipolysis, the breakdown of fat cells for energy. The healthier and more abundant your mitochondria, the more effectively your body can tap into stored fat and burn it for fuel, especially during physical activity.

In fact, studies suggest that individuals with higher mitochondrial density (i.e., more mitochondria in their cells) have a greater capacity to burn fat during exercise. This is one reason why consistent physical activity, particularly endurance and high-intensity workouts, can help promote fat loss by increasing mitochondrial biogenesis – the process by which new mitochondria are created.

How to Support Mitochondrial Health for Weight Loss

Nutritionists believe that optimal mitochondrial function is not just about exercise – it’s also about fueling your body with the right nutrients and making lifestyle adjustments that support mitochondrial health. Here are some strategies to enhance your mitochondrial function and support healthy weight loss:

1. Eat a Mitochondria-Boosting Diet

Certain nutrients are critical for the production and health of mitochondria. A diet rich in antioxidants, healthy fats, and quality proteins can support mitochondrial function:

– Antioxidants: Foods high in antioxidants such as berries, leafy greens, and colorful vegetables help protect mitochondria from oxidative stress. Oxidative stress, often caused by poor diet, environmental toxins, and physical inactivity, can damage mitochondria and impair their function.

– Healthy Fats: Mitochondria rely on healthy fats (e.g., omega-3 fatty acids) for energy production. Incorporating sources like fatty fish, flaxseeds, chia seeds, and walnuts into your diet supports mitochondrial health and enhances fat-burning ability.

– Coenzyme Q10 (CoQ10): This compound plays a crucial role in energy production in the mitochondria. Foods such as organ meats, fatty fish, spinach, and broccoli provide CoQ10, or you may consider supplementation after consulting with a healthcare provider.

– B Vitamins: These vitamins, particularly B1, B2, B3, and B5, are involved in energy production within mitochondria. Foods like eggs, legumes, and whole grains are excellent sources of B vitamins.

2. Exercise Regularly

Exercise, especially aerobic and high-intensity interval training (HIIT), is one of the most effective ways to boost mitochondrial function. Regular physical activity increases mitochondrial density in muscle cells, making them more efficient at burning fat. Additionally, endurance exercise like walking, cycling, or running improves the efficiency of existing mitochondria, helping the body use stored fat as fuel during workouts.

3. Prioritise Sleep and Stress Management

Poor sleep and chronic stress can harm mitochondrial function. When you’re stressed or sleep-deprived, your body produces excess cortisol, a stress hormone that can impair mitochondrial health. Prioritising sleep hygiene, managing stress through mindfulness practices, yoga, or meditation, and ensuring you’re getting sufficient rest each night can help keep your mitochondria functioning optimally.

4. Consider Intermittent Fasting

Intermittent fasting (IF) is another strategy that can benefit mitochondrial function. Research suggests that periods of fasting can trigger a process called autophagy, where the body clears out damaged cells and regenerates healthy ones. This process supports mitochondrial health and can improve fat-burning capacity. Before starting any fasting regimen, it’s essential to consult with a healthcare provider to ensure it’s appropriate for your body’s needs.

5. Avoid Toxins and Environmental Pollutants

Environmental toxins, such as pollutants, heavy metals, and chemicals found in processed foods or household products, can lead to mitochondrial dysfunction. Reducing exposure to harmful chemicals by choosing organic produce, using natural cleaning products, and minimising plastic use can help protect mitochondrial health.

Conclusion

The mitochondria are not only essential for life but also play a pivotal role in how your body manages energy, burns fat, and maintains a healthy weight. Optimising mitochondrial function through a nutrient-rich diet, regular exercise, stress management, and lifestyle adjustments can greatly enhance your ability to lose weight and keep it off in a sustainable and healthy way.

At LiveWell we always stress that weight loss is not just about reducing calorie intake or following the latest fad diet – it’s about nurturing the systems within the body that drive fat burning and metabolism. By focusing on mitochondrial health, we can unlock the body’s natural ability to achieve and maintain a healthy weight.

For more information please contact us today and our team of nutritionists can help you put together an effective strategy for you and your lifestyle.

Stress Awareness Month: A Guide for HR Managers & Wellbeing Experts

Posted on February 22, 2025

Stress Awareness Month: A Guide for HR Managers & Wellbeing Experts

April is Stress Awareness Month, a critical opportunity for HR Managers and Wellbeing Experts to prioritise mental and physical wellbeing in the workplace. With workplace stress levels rising, supporting your employees through targeted initiatives not only improves morale and productivity but also fosters a healthier, more resilient workforce. Here are key ideas and initiatives you can implement during Stress Awareness Month to benefit your employees.

1. On-Site Massage & Reflexology

Providing on-site massage and reflexology sessions is a powerful way to reduce stress and improve wellbeing. These sessions are known to decrease muscle tension, lower blood pressure, and reduce stress hormones. By offering these convenient, in-office / at work treatments, you create an accessible solution for employees to unwind and recharge without having to leave the workplace.

2. Yoga & Mindfulness Sessions

Introduce Yoga & Mindfulness classes to help employees manage stress effectively. Yoga supports both physical and mental health by promoting relaxation, flexibility, and mindfulness. Regular mindfulness sessions can improve focus, reduce anxiety, and enhance emotional resilience, creating a more focused and engaged workforce.

3. Nutrition Talks & Seminars

Nutrition plays a pivotal role in managing stress. Offer Nutrition Talks & Seminars led by experts to educate employees on how diet affects stress and overall mental health. These sessions can guide employees on foods that stabilise mood, enhance energy, and reduce stress hormones, providing practical tips for healthier eating habits.

4. On-Site Physiotherapy Clinics

Stress often manifests physically as tension, pain, or reduced mobility. Offering on-site physiotherapy clinics can address these physical symptoms directly, improving comfort and reducing absenteeism. Physiotherapists can offer personalised assessments and treatments, helping employees manage pain and stress-related conditions effectively.

5. Health Checks & Blood Testing

Early detection of health issues related to stress is crucial. Arrange comprehensive health checks and blood testing on-site. Regular screening can identify stress-related concerns like hypertension, high cholesterol, or diabetes early, enabling timely interventions and promoting proactive health management.

6. Mental Health Workshops

Host workshops focused on mental health awareness, coping strategies, and resilience-building techniques. Equip employees with tools to manage workplace stress, enhance coping skills, and foster open conversations around mental wellbeing, helping to reduce stigma and encourage a supportive workplace culture.

7. Flexible Working & Breaks

Encourage flexible working arrangements or additional short breaks during the workday. These measures provide employees with greater control over their work environment and schedule, significantly reducing stress and improving overall work-life balance.

8. Physical Activity & Challenges

Promote physical activity challenges like step counts or group walks to encourage movement, which is proven to reduce stress. Consider integrating simple activities like lunchtime walks or stretching sessions, fostering team bonding. Alternatively you can host one of our Exercise at work sessions to get people moving and having fun whilst bonding as a team! Nothing beats stress like laughter and we will give you bags of that!

Partner with Livewell Health

Livewell Health offers comprehensive corporate wellbeing services tailored for your workplace needs, including on-site massage, reflexology, yoga & mindfulness, nutrition seminars, physiotherapy clinics, health checks, and blood testing. Our expert-led sessions can help transform your workplace during Stress Awareness Month and beyond, promoting healthier, happier, and more productive employees.

Take action this Stress Awareness Month—contact us today to design your bespoke employee wellbeing plan.

Planning ideas for World Down Syndrome Day at work

Posted on February 21, 2025

How to Plan Your Workplace Wellbeing Initiatives for World Down Syndrome Day

March 21st is World Down Syndrome Day (WDSD), this gives companies an opportunity to celebrate this day in order to raise awareness and promote diversity and wellbeing within the workplace. Creating an environment where you can celebrate individuals that may work with you, or know someone with this condition, is extremely rewarding for you as a company.

1. Educate & Raise Awareness

To promote your undertstanding and awareness, you can arrange educational activities for your employees such as the following: –

Lunch & Learn Sessions – Host these sessions and invite experts or advocates into your workplace to discuss Down Syndrome to emphasise capabilities, raise awareness and encourage diversity.
Inclusion Workshops – Carry out workshops to support colleagues or clients with Down Syndrome to raise awareness.
Sharing Personal Stories – Invite people within the workplace who have Down Syndrome so they can share their personal experiences. This will promote your understamding and show empathy.

2. Wellbeing & Holistic Support

Offering wellbeing initiatives in the workplace will foster your employees wellbeing and inclusivity. You could offer initiatives such as: –

Yoga & Mindfulness Workshops – reduces stress, improves focus, boosts mental clarity and helps employees to stay calm.
On Site Massage – reduces stress, relieves tension and heightens wellbeing.
Office Reflexology Sessions – alleviates tension, improves circulation, reduces stress, and enhances body’s natural healing abilities
Nutrition Talks – Offer comprehensive nutrition talks & workshops that cover essential topics and highlights the importance of nutrition and how it can positively impact wellbeing, cognitive function and overall health.

3. Promote an Inclusive Workplace Culture

You can promote an inclusive and diverse workplace by offering initiatives such as: –

Wearing Odd Socks – Take part in the Lots of Socks campaign, which is a campaign that exists to raise awareness on Down Syndrome. It spreads a message that differences should be celebrated.
Inclusive Policy Reviews – Review workplace policies to ensure they reflect diversity, accessibility and equal opportunities for those with Down Syndrome.
Training & Development – Offer training to your employees so they are able to support colleagues with Down Syndrome and other learning disabilities.

4. Support & Celebrate Diversity

You can support and celebrate diversity and inclusion by: –

Employee Spotlight Stories – Promote empowerment and diversity by sharing stories and experiences of employees with Down Syndrome.
Community Partnerships – You can support Down Syndrome charities and organisations by organising fundraising events, volunteering and also corporate sponsorships.
Creative Displays – Display the artwork, projects and talents of individuals with Down Syndrome around the workplace to emphasise their abilities and involvements.

5. Foster Connection & Engagement

You can foster connection and engagement by taking part in initiatives that support diversity such as: –

Fundraising & Awareness Events – take part in fun events or campaigns to raise funds for charities that support those with Down Syndrome.
Volunteer Opportunities – Voluneer with organisations that support those with Down Syndrome and other disabilities. This encourages teamwork, shows empathy and raises awareness.
Social Media Campaigns – Sharing stories and eductional content internally and externally.

Book Your Wellbeing Initiatives Today

At Livewell Health, we provide customised wellbeing services including Yoga & Mindfulness Workshops, Massage & Reflexology Sessions, and Nutrition Talks, all designed to support and celebrate diversity and inclusivity in your workplace. Visit our corporate wellbeing page for more ideas on how we can help.

Let’s work together to foster awareness, inclusivity, and wellbeing. Get in touch today to plan your World Down Syndrome Day initiatives!

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