Do this every week if you can, as it releases calming, feel-good hormones into the body. If you can't afford it, get your partner or friend to give you a foot or shuolder rub.

James Duigan is the founder of Bodyism, a unique nutritional and personal training system, bodyism.com

Go on, treat your lovely Mum!

Starting to have a few winter sniffles and wondering whether to sweat it out? Well first of all stop - and do the neck test.

This is commonly used in sports medicine and can have a crucial impact not only on how quickly you get over your cold but also how it may impact on the long term health of your heart.

So if you have symptoms above your neck such as a slightly stuffy nose, thick head and you feel like exercising, you can try but start out a slower and lower. If after 10 minutes you still feel okay and you'd like to continue then do so but at a steady pace.

If however you have symptoms below your neck such as achy joints and a chesty cough – it’s best not to exercise and listen to your body as these symptoms can be indicative of a viral infection and some viral infections can attack specifically the heart tissue.

(Copyright Joanna Hall Newsletter)

This is a simple upper body toning and core strength exercise you can do with only a chair or bench. Perfect for office workers or in your home workout routine.

It works your abdominals (tummy), latissimus dorsi (the bit that can flab above your bra at the back), teres major (holds your shoulder blade in place) and the triceps (bingo wings), forearms, rhomboids (between the shoulder blades), trapezius (across the top of your shoulders), and rotator cuff (which stabilises the shoulder joint).

Sit on a firm, stable chair with arm rests.

Grip the arm rests and slowly lift your body weight, just keeping balance with your legs – try not to hold any weight on them.

Hold for 2 to 10 seconds and rest. Repeat 10 times.

To progress. Sit on the edge of a chair, bench or table, palms down and grip the sides of the chair. Keep your hands directly below you shoulders. Push down through your palms and begin to lift off the chair Hold yourself starting at 2 and building up to 10 seconds. Rest between, repeat 10 times.

Let me know how you get on!

Julie

The good thing is, it will make you fell better. Just five minutes of exercise in a green environment - like a park, back garden or nature trail – can boost mental health, according to a new study.

The research, published in the American Chemical Society’s Environmental Science & Technology journal, says there is “abundant scientific evidence” that activity in natural areas decreases the risk of mental illness and improves the sense of wellbeing.

A blue and green environment seems even better for health. So find somewhere by water and you will double the benefits!

Get outside, get walking, get running, get cycling, get gardening.

Eat a rainbow a day!

Summer brings an abundance of colourful, fresh food. Try to eat as many different colours in a day as you can – and no, this doesn’t mean jellybeans!!

Salads and fruit are coming into season. May sees the arrival of Asparagus, Cauliflower, Cucumber, Jersey Royal New Potatoes, Purple Sprouting Broccoli, Radishes, Savoy Cabbage, Spinach, Spring Greens, Spring Onion and Watercress. Rhubarb is the abundant fruit crop, enjoy in crumbles and pies or stew lightly with some honey and eat on top of your (healthy) breakfast cereal.

Enjoy!

If you need some help to get started with exercise or healthy eating - or overdo the gardening just that bit too much and need a massage, don't hesitate to give me a call.

Actually it was Mark Twain... There's some sense in there. Dance to any music you hear, moving around is SO good for you. Learn to love and be good to yourself. And lastly, get outdoors and enjoy the Springtime. (Yes, it will stop raining eventually!)

Have a lovely, fit and healthy and happy Easter.

Set yourself a goal. Why not sign up for a charity event and help others at the same time.

Sport Relief Mile, March 19 - 21  

Turn up and race.

Sport Relief Hoopathon, March 21

Hoopathons will take place at the sixteen flagship Mile cities, including Bristol on College Green at 12:00 on Sunday 21st March. If taking part you will need to arrive by 11am to sign the official World Record Log Book, collect your free hoop and T-shirt and take part in a warm up.

Race for Life, June 12th

Turn up and race. Beware, there are a lot of women!

The Sunwalk Bristol, July 4th

Put on your bra, turn up and race. Beware, there are (again) a lot of women!

These can all be achieved from a low level of fitness but can inspire you to carry on and to get fitter.

Then there’s the Bristol 10K on May 9th, and if you are really committed, the Bristol Half Marathon on September 5th.

After that, if you still have something left, there is Run for the Future, Fighting Prostate Cancer on September 21 in Bristol

Of course, if you need any help or advice with your training - I'm your girl!

Have fun, get fit!

PS. I realise that most of these events are Bristol-biased/Bristol-based. Check the websites - some are national.

I am attending a couple of events in March - which I will remind you about nearer the time - but here they are for your diary:

Organised by the Parents Association, I am attending a couple of Ladies Pamper Evenings. The first at Stoke Bishop School on Friday 12th March at 6.30 til 9pm.

The second is at Flax Bourton School on Thursday 18th March from 7pm.

A selection of therapists will be attending offering 10 min taster treatments.

I'm afraid that they are for ladies only, but do come and bring your friends. There's usually a glass of wine on offer and a good time to be had.

IDEA Health & Fitness Association (IDEA), the world's largest membership organisation for fitness professionals, has published a list of dietary tips for exercise professionals to pass on to their clients.

Following the holiday period - and the customary over-eating - many members are looking to redeem themselves by getting more active and watching their diets.

According to IDEA, using just a few of the 10 tips could make the difference between a successful and happy client and failure to keep them motivated.

The tips include:
1. Switching from regular to diet soda, and passing on sugar-laden energy drinks.
2. Never skipping breakfast.
3. Drinking alcohol only on weekends, if at all.
4. Using olive oil instead of butter on bread or when cooking.
5. Chewing food slowly, and always sitting down when eating.
6. Substituting sweet potatoes for white potatoes.
7. Choosing dairy products that are fat free or 1 per cent.

Yes – these are good tips but there are only 7...

I cannot find the other 3 on the Newsletter – anyone like to suggest something?

Thanks

Julie