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Two men chatting in a gym

Let’s Talk About Men’s Health – Tom’s Story

Talking about Men’s Health is something we think needs to be encouraged and done more often.

Four of our Body Mechanics clients have shared their stories about what causes them stress, how they manage that stress and their overall health and wellbeing and in this blog we will hear Tom's story.

It’s interesting to discover what health and wellbeing means to different people and its context in their everyday life.

Tom Davies

Key Facts

  • 41 years old
  • Commercial Director
  • Married with two children aged 5 and 3 years old

"You always get a better outcome when you provide your full attention to one task, especially if that is an interaction with someone at work or your children"

Biggest stressor?

The biggest stressor for me is balance across all aspects of my life. With a busy job, a young family and now that things are opening up again, the opportunity to see friends and family, play sports and travel more, I find it very hard to make sure I am achieving the right balance. I find that trying to achieve that balance often leaves me feeling that I am doing everything badly, or at least not to the level that I should be, which in turn can sometimes cause stress and anxiety.

How do you manage that stress and your health and wellbeing?

There are a number of things that I do to try and achieve a good balance and reduce stress and anxiety as much as possible.

Exercise is hugely important to me, and running in particular - I find running helps me to reduce stress, as well as giving me time away from devices, to make plans and priortise my time. I try and exercise at least 3-4 days a week.

 

I started doing 15 minutes of yoga every morning, it gives me a bit of space before starting the day.

 

Yoga - I started doing 15 minutes of yoga every morning during the second lockdown, and it is now a key part of my routine for reducing stress. I do it as soon as I get woken up by the kids and while they are still entertaining themselves and it gives me a bit of space before starting the day.

Attention - One of the areas I am working hard to improve on is a focus on attention. It is so easy to try and multi-task in today's world, but you always get a better outcome when you provide your full attention to one task, especially if that is an interaction with someone at work or your children. I am trying to bring this into my life as much as possible.

Massage - With all the exercise, I also have regular massage sessions with Body Mechanics which really helps to keep me de-stressed and relaxed.

 

I am more focused on making sure I take the best care of my body, and my mind and maximise the enjoyment I get out of life

 

What do you gain from your management techniques?

Focusing on my wellbeing, by making sure that I make time in my week to do things that are important to me, has the multiple benefits of keeping me motivated, keeping me focused, de-stressing me and making my life more enjoyable.

My health and wellbeing aims...

My key health and wellbeing goals have changed a fair amount over the last few years. I used to have very specific targets and times I wanted to achieve for runs or triathlons, whereas now I am more focused on making sure I take the best care of my body, and my mind and maximise the enjoyment I get out of life.

We’d also like to hear from you, our male readers, about how you manage your own health and wellbeing. We’ve put together a short survey for you to answer by clicking on the image below.

Please only provide information you are comfortable sharing. Your data is submitted anonymously and is not shared outside of The Body Mechanics Team. We value your privacy. Thank you for your participation. We value your insights.

A middle aged man walking in a mountain valley

How Exercise Helps You Stay Younger For Longer

This article first appeared as a blog on https://fiit.tv/

Ageing will happen to us all, but there is lots of evidence that exercise will help you stay younger longer. Our partners at Fiit explain how in this article.

Ageing is often associated with loss of energy, strength and mobility. But it doesn’t have to be that way.

As countless generations have proved, you can move and feel just as well at 80 than 30 — provided you put in the work.

That doesn’t mean stocking up on overpriced anti-wrinkle creams or undergoing painful procedures. The only science-backed way to reverse the ageing process (in body and mind) is as simple as it is affordable.

Exercise to stay strong and mobile

You might be shocked to learn that from as early as our mid 30s, we start to lose muscle mass and bone density. We get weaker and more prone to bone fractures.

It’s estimated that up to a quarter of adults over the age of 60, and half of those over 80, have significantly thinner arms and legs than they did in their youth. Worse still, 4 out of 5 adults aged 50 or above are suffering from at least one chronic condition.

Daily activity becomes harder and we risk losing our independence — precisely at a time in our lives where we should be enjoying it the most.

The good news is regular exercise is an extremely effective way to stave off (and even reverse) the ageing process.

In a study conducted by the University of Birmingham and King’s College London, 125 amateur cyclics, aged 55-79, were put through a series of tests and their results compared to a group of similarly aged adults who weren’t active. The study showed that muscle mass and strength did not decrease in those who had exercised regularly, nor did their body fat or cholesterol levels increase with age — as was the case for those who hadn’t exercised throughout their life. The cyclists’ immune system also showed zero signs of ageing, unlike that of their more sedentary counterparts.

Another study followed a group of runners aged 55-72 and found the length of their telomeres (the protective caps on the strands of DNA) hadn’t shortened at all. In fact they were virtually the same as those of 18-32 year olds. So exercise keeps us young — right down to our DNA.

Image of a DNA strand

Exercise to look younger for longer

Working out naturally gives you a younger-looking complexion. By increasing your blood flow, which carries oxygen blood flow, which carries oxygen to working cells around the body, exercise cleanses your skin from the inside. And it doesn’t take much. McMaster University found that women over 65 who trained for 2 hours a week, over a period of 3 months, had the skin composition of women 20-30 years younger.

Dr Mark Tarnopolsky, professor of pediatrics and exercise science at McMaster, set out to prove the significant impact exercise can have on our health — even when introduced at a late stage in life.

“Exercise is something we should be doing not just for our hearts and brains and to lower cancer risk…but also to make our skin healthier. 30 minutes, 3 times a week is all it takes.”

That’s just 2 Fiit workouts a week, 1 strength class and a rebalance session to stretch off and recover.

Image a middle aged man running along a road

Exercise to keep your mind sharp and happy

In 2010, a meta-analysis grouped 24 studies that found significant proof of both the mental benefits of exercise, as well as the risks posed to those leading more sedentary lifestyles.

From Parkinson’s and MS to Alzheimer’s disease and vascular dementia, physical activity was proven to reduce the risk of developing a host of neurological diseases. As well as preventing and treating depression and stress.

By training just 30-60 minutes, a couple of times a week, you’ll improve your chances of retaining memories, judgment, reasoning and learning skills in later life.

Exercise adds life to your years — not just years to your life. It changes the way you feel, think, look and move, in a safe and affordable way.

By combining strength training, HIIT and mobility classes, you’ll experience a wide range of benefits that keep your brain and ageing muscles from weakening over time — and your skin from wrinkling.

 

Find out more about our partners Fiit by clicking here.

Image of a forest with someone walking towards to the trees

Walk Your Way to Mental Wellbeing with Stag Walkers

With many of our favourite pastimes closed off to us during lockdown, walking remained a simple but vital way for many of us to stay fit and de-stress.

As the country continues to gradually move out of lockdown, we are hopeful that we are finally moving on to better times. The impact of Covid-19 has been huge and devastating for a variety of reasons, especially with regard to mental health.

The awareness surrounding mental health has improved in recent years, but the potential remains to do more. According to the Mental Health Foundation, mental health and behavioural problems (e.g. depression, anxiety and drug use) are reported to be the primary drivers of disability worldwide, causing over 40 million years of disability in 20 to 29-year-olds. It is also estimated that one in six people in the past week experienced a common mental health problem.

The past year or so has been particularly difficult for people who have found themselves out of work due to lockdown, either because of redundancy or furlough. Having our day-to-day normality suddenly interrupted and the concern caused by new practices being put in place, not to mention the challenges of juggling a job with parenting and home-schooling, can place a huge burden on a person's mental health. Our pastimes and pleasures, such as playing sport, going to the pub or cinema or simply visiting friends and family, often play a vital role in helping us deal with the pressures of everyday life. But with many of those avenues closed off during the pandemic, walking has become something of a saving grace for many.

Lift Your Mood

Photograph of a group of young people walking in woodland as part of Stag WalkersMental Health Awareness Week, which took place between 10th-16th May, provided some top tips on how to connect with nature to improve mental health. For example, visiting natural places like parks, gardens or forests can help you reduce your risk of mental health issues, lift your mood and help you feel better about things. Throughout the pandemic, increasing numbers of people have turned to walking, either for exercise, relieving stress or spending some valuable time with someone for a socially distanced catch up. In the second half of last year, the Ramblers, welcomed 30 per cent more new members than for the same period the previous year. The Ramblers is a charity whose goal is to protect the ability of people to enjoy the sense of freedom and benefits that come from being outdoors on foot.

There are thousands of miles of beautiful countryside to explore, and that is how members of Ramblers groups often spend their leisure time. Stag Walkers, for example, is a friendly and sociable Ramblers group aimed at people in their 20s and 30s across Hertfordshire, Bedfordshire and Cambridgeshire.

Staying Connected

The Stag Walking group walking in an urban area under a bridgeDespite not being able to meet up for group walks during lockdown, many of the group’s members have stayed connected by sharing photos from their solo walks. As well as the physical benefits, being a part of a group like Stag Walkers has further advantages when it comes to mental health. Face-to-face contact and just being able to talk to a friend now and again is extremely important to help us remain happy and balanced, whatever the day throws at us. This is something the Stag Walkers group remained conscious of as the group's Chair, Rebecca Dawson, explains:

“During lockdown we realised that many of our members might appreciate some virtual events to keep us all in touch. So, as well as online socials and the ubiquitous pub quiz, we also put on some virtual walking events such as our recent Icknield Way virtual challenge, and Land’s End to John O’Groats virtual group walk.”

Ramblers groups can also provide a relaxing and social way for people to familiarise themselves with new locations. Vicky joined Stag Walkers in July 2019 after moving to Letchworth in Hertfordshire. She said: “I knew nobody in the area so I was keen to explore and meet new people. I love being able to explore the countryside on a led walk and not have to check my map constantly. During lockdown the group has also been a real lifeline as I live on my own and even though group walks were suspended I was still able to meet up with members one-on-one for a walk.”

Thankfully for Vicky and her fellow Ramblers, group walks are back on - with appropriate Covid-safe measures in place.

Rebecca Dawson concluded: “For a walking group like ours, whose main purpose is to enjoy the great outdoors together, we’ve missed being able to do what we love. We can now look forward to welcoming back our members and anybody with a new-found appreciation for walking.”

Case Study: Will joined the Ramblers after a life-changing operation. This is his story:

“I had always enjoyed longer walks but there was a period in my life where walking was almost impossible. I could barely walk 100 metres let alone anything else. In early 2018 I had a life-transforming operation that gave me my life back. Though breathing wasn’t the only thing that I needed to get back on track. I had become incredibly insular and was barely coping with depression. So, late in 2018 I joined my local Ramblers group, Stag Walkers. It did a number of things for me as well as improving my physical fitness, but it gave me a social life back. Almost three years later I have made a great group of friends and I now have the confidence to lead walks and take an active role in helping to run the group. Stag Walkers has almost given me as much of a life as the life-saving operation did.”

Walking for Health has some top tips to help you stay motivated when walking:

Set (realistic) goals
Setting yourself personal goals can really help to keep you focused and keep you walking. Make sure that they are challenging, but realistic – and that you set a time limit so that you can tell if you’ve achieved them.

Take on a challenge
Signing up for a walking challenge is another way to give yourself a goal to aim for. Having an event to aim for and people sponsoring you will give you the encouragement you need to get training by walking more day to day.

Don’t do it alone
Walking with a friend or a group is a great way to keep motivated – you can help and encourage each other to keep going. If you set specific dates to go out with other people, then you’re less likely to decide against it at the last minute.

Find new routes
It’s great to get out and discover new places – with a group or on your own. You can find new routes by joining different Walking for Health walks around you.

Or if you want to branch out on your own, you can find routes to follow in your area using Ramblers Routes. They’re all developed by trained volunteers, so you know that you’re in expert hands.

Use technology and track your progress
It can be really satisfying to see the distance you’ve walked, the steps you’ve taken, or the calories you’ve burnt mounting up. If you have a smartphone, there are lots of great apps around to help you track how far you’ve walked and provide lots of other stats. Or you could use a pedometer or step counter to keep track of how many steps you’re doing.

Image of a girl with her back to the camera, holding a phone to photograph the woodland

Connect with local groups

To view and book on to upcoming Stag Walkers group walks visit their MeetUp page.

There are 500 Ramblers groups across GB, with most counties having a younger-age walking group nearby.

I WANT TO BUY A BIGGER FAMILY HOME FOR NOW AND PROTECT MY CHILDREN NOW & IN THE FUTURE

Affinity Case Study: Purchasing a Bigger Family Home

This article first appeared as a blog on https://ifa-affinity.co.uk/

I want to buy a bigger family home for now and protect my children now & in the future

Our Client’s Situation:
Our clients have two young children together; they want their boys to be well looked after now, and in the future, should the inevitable happen. Whilst they love their current home, they had outgrown it and wanted to upsize and move out of the area to be closer to family. A key priority was a bigger kitchen as this would allow Mrs E to consider starting her own business in the future, baking cakes. They wanted to retain their current house as it had been their family home for the past 10 years+ and wanted it to form part of their children’s inheritance in the future.

Expert Advice:
We suggested raising a ‘Buy to Let’ mortgage which would provide them with a significant deposit towards their future new residential home. This means they could keep their current home & provide the opportunity to another family to rent the property, which is situated in a popular and appealing area and create their own memories. This Buy to let (BTL) mortgage would be serviced by the rental income they received and their new residential mortgage could be serviced by their earned income. This meant they could keep their first family home for their children to inherit in the future, whilst allowing them to upsize and making Mrs E’s plans of starting her own baking company a strong possibility in near future.

Our advice didn’t stop there; as family is very important to these clients and us at Affinity, we ensured their family, mortgage & main household income were protected by creating their very own bespoke protection portfolio. We used our industry-wide product knowledge and experience and applied it to their specific personal needs. Simple, honest & transparent advice in all areas!

Independent Mortgage Advice from Affinity Financial Advisors

Whether you wish to purchase your own home, invest in a buy-to-let property, raise money for home improvements or simply re-mortgage to get a better deal, buying a property and arranging a mortgage can be a stressful time. We cut through the complexities and get the best possible mortgage for your situation. We manage the application process right through to completion, taking the weight off your shoulders.

Image of salmon on plates with vegetables

5 Foods that Promote Healthy Skin

We all have our favourite moisturiser or skin care routine but healthy skin starts with our dietary choices. Body Mechanics Partners Mindful Chef team up with their friends at Sönd in this article to share 5 foods that promote healthier skin.

Article written by Olivia Parker, Mindful Chef

On a day-to-day basis our older skin cells are constantly replaced by new cells and it’s essential that through our nutritional intake that we supply the necessary nutrients to support cell turnover and growth. Over time our skin will inevitably age, yet there are food choices we can make to promote healthy skin.

Eating a diet that is rich in antioxidants has been shown to have a protective effect, whilst research has suggested that eating a diet that is high in processed foods, refined sugars and unhealthy fats can lead to skin damage and in some cases premature aging. Here are 5 foods that promote healthy looking skin…

1. Salmon
Salmon is one of the best sources of the long chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Unlike most other fats, omega-3 fats are considered “essential” and must be obtained from our diet as our body cannot naturally produce them. Research has shown that omega-3s may moisturise our skin and help combat dry or itchy skin caused by skin disorders like atopic dermatitis or psoriasis.

2. Nuts
Selenium is a powerful antioxidant that has been shown to protect against skin damage and age related spots. Brazil nuts are rich in selenium and just 4 nuts provide enough to meet our recommended daily amount (RDA). Consider snacking on Brazil nuts or adding them to salads to meet your daily requirements.

3. Berries
Berries are rich in antioxidants that help fight cell-damaging free radicals. Berries contain high amounts of plant compounds known as anthocyanins that have strong antioxidant properties and give the berries themselves their purple-blue appearance.

As we age our body’s natural ability to fight off free radicals diminishes, which in turn leads to higher levels that can have a detrimental impact upon our skin cells. When there are more free radicals present than there are antioxidants, our skin cells begin to weaken and show signs of ageing.

Collagen and elastin are two proteins that give our skin structure but poor lifestyle habits can accelerate damage to these proteins which can leave our skin sagging in appearance and increase fine lines and wrinkles. A diet rich in antioxidants such as blueberries may help combat free radical damage and promote healthier looking skin.

Image of red smoothie being poured into a class surrounded by berries

4. Beans
Research has shown that a variety of beans, in particular navy and black beans can enhance gut health by improving the function of our intestinal barrier and increasing the number of beneficial bacteria within the gut itself. A healthy functioning gut is integral to our physical and mental wellbeing and it should come as no surprise to hear that gut bacteria (or lack thereof) can lead to skin allergies such as eczema and rosacea.

5. Oranges
Vitamin C is a water soluble vitamin that’s commonly associated with oranges. Vitamin C is a super antioxidant that helps produce collagen that helps strengthen our capillaries which are vital to supplying our skin with nutrients. Other notable sources of vitamin C include blueberries, broccoli, guava, kiwi fruits, sweet potato, strawberries and blackcurrants.

Image of Harissa chicken, cucumber & orange salad
Image of Harissa chicken, cucumber & orange salad
Image of a team of 4 people sitting around a table discussing work with laptops.

How Delegation and Outsourcing Can Relieve Your Occupational Stress

Photograph of Sarah Banks from Banks' Business SolutionsSarah Banks of Banks’ Business Solutions provides outsourced support to sole traders and small businesses. She has been providing admin and marketing support to Body Mechanics for just over two years, so we know first hand how valuable getting support is.

This article is aimed at those with small business or who work alone and are looking at how they can relieve some of the stress associated with being a business owner.

In the corporate world, it’s natural to delegate, indeed it’s encouraged. It’s widely understood that working as a team, with the best individual for each task doing their work to the best of their ability, enables projects to be completed successfully. It doesn’t matter what the industry, whether it’s a café, a hospital or a firm of solicitors, this is the working practice we’ve come to accept as best practice.

But in the world of self-employment, we’re no longer part of a team with a manager for support and colleagues to share the workload with. We’ve stepped out on our own and often, that means we feel we have to do everything alone. There’s a tendency to take on every task ourselves, whether we know how to do it or not, whether we have the time to do it or not, and this is a major source of stress for the self-employed and freelance community.

Around 60% of new businesses fail within five years, and 20% of that number within the first year. Commonly cited reasons for these failures are a lack of business plan and poor cash flow, but there’s one factor that doesn’t get talked about so much - stress.

 

"Outsourcing is simply delegating your business tasks to another business or freelancer."

 

There's so much to do and only one person to do it, that stress does increase when you're self-employed or a freelancer. From finding the work to completing it, to dealing with invoicing and chasing late payments, to making mistakes along the way; there are many stress-generating activities in our day to day lives and it can feel impossible at times.

But it doesn't have to be that way. You might not be part of a team anymore, but you can create your own team, and you can do that through outsourcing.

Outsourcing is simply delegating your business tasks to another business or freelancer, and yes, it can seem scary entrusting your business activities to someone else, but the benefits of doing so can relieve the stress and make your business stronger as a result.

Remember that you're not delegating to employees, but seasoned professionals and business owners just like yourself, so, trusting in their abilities to do the job well and in their own way, is something I always emphasise with my clients.

Outsourcings vs hiring - how to get it right

It can be stressful going through the outsourcing process and finding the right people to make up your business team, so here are some key considerations to bear in mind:

Understand IR35 regulations

If you’re hiring someone and treating them as an employee, but paying them as a contractor, you might be falling foul of IR35 regulations. In a nutshell who you outsource to, should set their own hours, methods of working, be able to outsource that work themselves if needed (i.e., it’s what they do you’re paying for, not the individual), and the arrangement ends when the work is complete. The regulations do come with some costly fines so make sure you understand them thoroughly, and check with your accountant for their advice.

Ensure your freelancer is properly setup

It can be scary entrusting your business activities to someone else, but do you know how to tell if they’re prepared for the job? Working from home has become the norm, so don’t be concerned if you see their kitchen or living room on camera, but do ensure they have insurance, a contract that covers you both, a good understanding of what you’re trying to achieve, and that they offer their own ideas and suggestions on ways to make it happen.

Remember, you’re outsourcing to a professional not an employee.

Understand what you can outsource

Really, any part of your business can be outsourced to a freelancer or other small business owner. Some of my clients outsource the tasks they hate, others outsource the tasks that take them a long time to complete, others will outsource additional services to a freelancer so they can offer their clients more, like SEO services if you’re a web designer, for example.

Consider what’s causing you the most stress in your work life right now.

  • Is it not enough time or energy to get everything done?
  • Is it not having the skills or knowledge to complete essential tasks?
  • Do you simply want to devote your entire work hours to your clients and outsource everything else?

The answers to these questions should guide you toward the kinds of tasks that are ideal for outsourcing for your business. Generally, tasks can be split into the following areas:

Administrative – from getting the books done to data entry, audio transcription and taking minutes of zoom meetings. There are a wide range of admin-based tasks that can be outsourced from your business, usually to a Virtual Assistant who specialises in that area.

Customer support – from client follow-ups to virtually answering the phone, if you have a lot of clients who regularly contact you for support or further information, this can be a huge drain on your time. A customer support assistant can help you streamline your processes, or take care of some of these tasks for you.

Marketing – email newsletters, social media, website design and support, search engine optimisation, advertising, etc there are so many marketing tasks to contend with, that marketing is one of the most commonly outsourced areas. This is where I personally outsource the most, as I’d spend too much time on this and I’m not a marketing expert!

As an online business manager, I help business owners save time by simplifying the technology they use, but also by identifying the tasks they can outsource and how to find the right freelancer or business to ensure this delegation is a success. I guide my clients through what they’re trying to achieve and the best way for them to do that, in alignment with their own values and goals.

I’d love to help you save time, resources and free yourself from some of the stresses of being self-employed through delegation. To find out more, why not hop on a call with me and see what you could achieve through outsourcing.

Banks' Business Solutions LogoContact Sarah if you would like to know more.

Sarah Banks, Online Business Consultant
Banks' Business Solutions
www.banksbusinesssolutions.co.uk

5 Ways to Improve Your Sleep

This article first appeared as a blog on https://fiit.tv/

Stress can disrupt the quality of our sleep, which in turn can result in reduced energy, brain fog, and a general lack of engagement. Our partners at Fiit highlight 5 ways we can get our sleep patterns back on track during stressful times.

Sleep is important. Like… really important.

We spend more than a third of our lives throwing Z’s. And sleep problems impact around 45% of the world’s population.

Professionals talk about the four pillars of health: exercise, relaxation, nutrition and sleep. The first three are conscious decisions. The fact you’re reading this means you’re probably smashing the first one. So how can we get the best out of our sleep?

1. CARDIO
Exercise does an excellent job of making us tired. Cardio improves our performance on the mat. But it also boosts our performance in the bedroom. And yes, we’re still talking about sleep.

Regular cardio helps stabilise your mood and relax your mind. Helping you get to sleep quicker.

One study showed that exercise can halve the time it takes for you to get snoozing – giving you an extra 41 mins a night. Which sounds as luscious as it does luxurious.

2. STRENGTH
Turns out pumping iron makes for a good night’s kip. Which makes us slightly jealous of Arnold Schwarzenegger.

Resistance training results in lots of micro muscle tears. For your body to repair them, it changes your glucose levels, blood pressure and boosts your metabolism. And this reduces stress indicators like cortisol – which can be a real pain in your sleep side.

3. YOGA
Getting bendy does more than open you up and feel amazing. Just like strength, yoga can lower blood pressure and cortisol levels.

One survey found that over 55% of people report better Z’s when they zen.

Which is fair enough. Because sleep seems like a logical step after savasana.

4. BREATHWORK
We’re not talking about everyday breathing. Although that it’s pretty damn important.

We’re talking about deep breathing exercises and techniques. And they’ve been known to improve your mental and physical well-being.

This works by slowing down the heart rate, lowering blood pressure and relaxing tension – giving you a lovely feeling of calm. The more you do it. The more you can replicate it when your head hits the pillow.

5. ROUTINE
One of the best ways to improve your sleep is to sync up with your circadian rhythm.

This is your body’s natural sleep-wake cycle. And working your routine around it is an absolute game changer. Try and get up and go to bed at the same time each day and exercise at the right time.

We recommend getting your cardio in early. Your strength during the day. And yoga and breathwork at night.

Plus, you can schedule any of these classes into your Fiit app. Locking in a routine. And adding some extra accountability.

If you’re new to Fiit and you’re looking to get sleepy – we’ve got a huge variety of cardio, strength, yoga and breathwork classes – specifically designed to take your fitness to the next level. And your sleep.

Want to improve your quality of sleep through fitness?

Click here to get access to Fiit.

Find out more about our partners Fiit by clicking here.

7 Ways to Level Up in 10 Minutes

This article first appeared as a blog on https://fiit.tv/

2,580 people are born.

Lightning strikes the ground 26,400 times.

Oprah earns $1,900 USD.

And...get this...there are 15,000,000 orgasms (it’s nice to know someone’s happy).

It turns out a lot can happen in 10 minutes. And we’ve got a lot of 10 minute classes. See where we’re going with this?

Here are 7 ways to level up with our 10 minutes workouts.

1. BOOST YOUR PRODUCTIVITY
Work faster, smarter, hit targets, get promoted. Sounds easy, right? Exercise increases blood flow to your brain – which helps clear your mind and improve problem solving skills. Can’t crack an idea? Got a busy afternoon? A tight deadline looming? Our 10 min classes could be just what you need.

Try an Energy Shot or Energising Flow and notice the difference.

4. WAKE UP LIGHTER
Workouts help you relax and promote better sleep. And it’s not just because you’re tired. The better you sleep. The better you feel the next day.

Try adding a Chaser to the end of a HIIT or strength workout. The 10 minutes extra will improve your performance on the mat. And give you a fuller forty winks.

5. BOOST YOUR MENTAL HEALTH
It’s not just a physical thing. Pumping blood reduces anxiety and stress, and helps you feel more balanced. If you aren’t feeling yourself or you’re distracted, a little 10 minute mover is the perfect elixir.

2. OPTIMISE YOUR DAY
Peak performers pack a lot in. But they’re smart about it. They know that exercise is important. But so are the thousands of other things they need to do. With Fiit, you can schedule classes to work around you. If you’ve got 15 minutes between meetings – then it’s probably a nice spot to book in a 10 minute yoga flow.

Simply find the class. Hit ‘Add class to calendar’. Pick a time. And you’re good to go.

3. SHOW UP BRIGHTER
Hit the mat and people notice. It’s all to do with those scrumptious endorphins. HIIT, strength, yoga, pilates – they all give you that feel-good feeling – even after 10 minutes. And nothing looks better than feeling good.

6. ROLL WITH CONVENIENCE
Fast and fiery workouts have never been easier. With the world’s best trainers ready to rumble at the swipe of a screen – your best is always in reach. With Fiit, you’ve literally got a pocket-sized gym – 24/7.

10 minutes? Let’s go!

7. HAVE IT ALL
Literally. Fitness, friends, work, family. They’re all part of life’s rich tapestry. But we only have space and time to do so much. So, let’s make the most of it. Think carpe diem. But only 10 minutes and probably sweatier.

If you’re looking to squeeze a bit more in, we recommend a Wind Down before bed and Morning Mobility first thing.

Find out more about our partners Fiit by clicking here.