Zoisa's blog 4U

Blogging for a healthier you

Each month, my blogs focus on a particular area, like feet, stress, the pelvic floor, or back, neck and shoulder pain, giving you the latest handy hints and tips to keeping healthy in mind and body.

How many bits of sensory information do you think our brains receive and process each second?

Zoisa Holder

Jun 13
2 min

How many bits of sensory information do you think our brains receive and process each second?

The human brain is quite incredible. It receives and processes 11 million bits of data per second and has a processing speed of about 400...

Your Health - Voice, choice and being heard

Zoisa Holder

May 18
4 min

Your Health - Voice, choice and being heard

How many of you have had the experience of noticing or feeling that something is not quite right? That something is different to how it...

Zoisa Holder

Apr 11
3 min

Massage and Chronic Pain

Massage is very beneficial for improved sleep, to relieve stress, to speed healing, break up scar tissue, reduce excess muscle tension,...

Zoisa Holder

Mar 22
4 min

Exercise, pain and the brain

Have you ever heard of the saying "no pain no gain"? It was a saying that was made popular in the 1980s within the fitness industry by...

Zoisa Holder

Feb 28
2 min

Kinesiology and your Mindset

I'm here in the gorgeous, beautiful surroundings of the Park Centre in Wycombe with Tracy Cleeve and Crystal Farmer, where we're doing a...

Zoisa Holder

Feb 10
4 min

Applied Kinesiology - Touch 4 Health

What is Kinesiology? Kinesiology is the science of movement. Applied Kinesiology is based on the philosophy of interconnectivity,...

Zoisa Holder

Jan 19
2 min

Stress, Anxiety and Histamine Levels...

Your eyes are itchy, your nose is running and your throat is sore but what has that got to do with the hormone histamine? Did you know...

Zoisa Holder

Dec 8, 2021
2 min

Gout - What is it about?

When you hear the word gout what is it that comes to mind? History lessons of rich lords and royalty over indulging, drinking to excess,...

Physical Activity, Exercise and Movement

Zoisa Holder

Nov 5, 2021
3 min

Physical Activity, Exercise and Movement

As a child, physical activity, exercise and movement are all important for our development but what about its importance for us as an...

Wellness Wednesday - Inflammation why and how it heals

Zoisa Holder

Oct 13, 2021
3 min

Wellness Wednesday - Inflammation why and how it heals

Heat and swelling are part of the healing process. Inflammation is a cellular response, it is the mechanism that occurs when tissues or...

Wellness Wednesday - What is Complementary Medicine and how is it Governed?

Zoisa Holder

Oct 6, 2021
2 min

Wellness Wednesday - What is Complementary Medicine and how is it Governed?

The Complementary Medical Association has the highest membership standards of all multidisciplinary organisations. They are dedicated to...

Zoisa Holder

Sep 14, 2021
2 min

Seasonal Affective Disorder

As the nights start to draw in and the days are a bit more grey and cloudy, do you notice any of the following changes in you? Low energy...

Zoisa Holder

Aug 27, 2021
2 min

Serotonin - What does it do?

Serotonin is a hormone that has many roles, it is known as a mood stabiliser that plays an important part in your feelings of well-being...

Zoisa Holder

Aug 6, 2021
3 min

EMOTION, E~MOTION, EMOT-ION!!

What do you think of when your hear or talk about emotions? Are they good, bad? Positive, negative? Are they helpful, or do they hinder...

Zoisa Holder

Jul 23, 2021
3 min

Menopause, peri-menopause & weight

You have already learned about metabolic syndrome and whilst that can have an impact on weight gain, what are the other reasons that we...

Zoisa Holder

Jul 13, 2021
2 min

Metabolic Syndrome

Excess weight around the waist, high blood pressure, high cholesterol, diabetes type 2, insulin resistance levels, PCOS, heart disease,...

Zoisa Holder

Jun 25, 2021
4 min

PPT Healthcare know how

Powerpoint Template for healthcare, Prevention Parent-Child Transmission, Private Personal Trainer or Therapist, Physical Performance...

How do you care for the vehicle that gets you from A to B?

Zoisa Holder

Jun 8, 2021
3 min

How do you care for the vehicle that gets you from A to B?

Whether it is a car, motorbike, or bicycle it is important to regularly check how it is operating. How often do you check you tyre...

Wellness Wednesday - the brain's reward centre

Zoisa Holder

May 26, 2021
1 min

Wellness Wednesday - the brain's reward centre

Learning. Pain. Routines. They all have one thing in common and that is 'YOUR BRAIN' Our likes, dislikes, habits, play, fun, in fact...

Wellness Wednesday - why 'gut instinct' and 'follow your heart' are more than just sayings

Zoisa Holder

May 19, 2021
2 min

Wellness Wednesday - why 'gut instinct' and 'follow your heart' are more than just sayings

Did you know that you have more than 1 brain? In fact you have 3! One in your head that you know about (your cephalic brain), one in your...

Zoisa Holder

May 18, 2021
2 min

How does the brain know to sleep?

How does the brain know when and how to sleep? Why is it important to sleep and what can you do to help it?

Wellness Wednesday - a brain training technique for positivity

Zoisa Holder

May 12, 2021
1 min

Wellness Wednesday - a brain training technique for positivity

Neuroplasticity is the ability of the brain to create new neural connections, pathways and networks and change how it is wired. According...

Form, function and development of the brain

Zoisa Holder

May 11, 2021
3 min

Form, function and development of the brain

The brain is defined by the National Institute of Neurological Disorders and Stroke as "the most complex part of the human body. This...

Stages, cycles and ingredients for growth

Zoisa Holder

Apr 12, 2021
3 min

Stages, cycles and ingredients for growth

Nature has its natural cycles, day and night, autumn, winter, spring, summer and late summer and so do we. Our bodies have a 24 hour...

Zoisa Holder

Apr 9, 2021
1 min

Bone Health - Keep it moving!

Did you know? According to Nice.org "about 70–75,000 hip fractures (proximal femoral fractures) occur annually in the UK. Hip fracture is...

Zoisa Holder

Apr 3, 2021
3 min

Strength training and hypermobility

Building muscle requires energy. Approximately 2800 calories to build a pound or 453.59g of muscle to be exact. And the body can build...

Zoisa Holder

Mar 26, 2021
3 min

Wheat, Dairy, Sugar free - really!

We hear it so often avoid wheat, dairy, sugar don't eat this, don't eat that, so many different opinions! How do you know what to do?...

Dispelling the Myths - have you heard the one about......?

Zoisa Holder

Mar 25, 2021
1 min

Dispelling the Myths - have you heard the one about......?

How many people have been told to take Lucozade or a sugary drink when you have a cold to assist your recovery? How have you found this?...

Zoisa Holder

Mar 11, 2021
4 min

How to improve gut health in women

What’s the secret to a happy healthy gut? At 4U Pilates, we believe taking a holistic approach to gut health is best. Our gut health can...

Zoisa Holder

Mar 6, 2021
3 min

Muscles and the immune system

What does the immune system have to do with the muscles and vice versa? Everyone experiences muscles imbalances due to overuse, misuse or...

Zoisa Holder

Feb 24, 2021
2 min

Why walking isn't just to make us warm.

Walking briskly can help to reduce body fat, lower blood pressure and boost the circulation. The foot plays an important part in the...

Zoisa Holder

Feb 12, 2021
2 min

Foot Function, Exercise and Balance.

“The main function of the little toe on your foot is to make sure that all the furniture in the house is in place.” - Anon. FOOT FUNCTION...

Fab Feet in February - get your feet moving.

Zoisa Holder

Feb 3, 2021
2 min

Fab Feet in February - get your feet moving.

How often have you stopped to look down at your feet? Take a moment to appreciate your feet – think of the amount of time you spend on...

Mindset Makeover: how to get past the plateaux and get moving again.

Zoisa Holder

Jan 27, 2021
2 min

Mindset Makeover: how to get past the plateaux and get moving again.

Your mindset is how you think, your attitude and your 'self-talk' and it is shaped by experiences, social interactions, beliefs,...

Zoisa Holder

Jan 20, 2021
3 min

Creating lasting change

Change happens throughout our lives - relationships, family, work, injury, surgery, pain, habits, behaviours, how we think, feel and...

New Year pick me up - looking after your health & vitality

Zoisa Holder

Jan 13, 2021
2 min

New Year pick me up - looking after your health & vitality

This Christmas period has seen many changes including our ability to travel and be with friends and families for the festive period. A...

Goal Setting to keep you moving onwards.

Zoisa Holder

Jan 11, 2021
3 min

Goal Setting to keep you moving onwards.

When goal setting, SMART goals give you structure and order to achieve your goals. There are many ways to start goal setting to keep you...

Zoisa's blog 4U

Blogging for a healthier you

Read more

How many bits of sensory information do you think our brains receive and process each second?

Your Health - Voice, choice and being heard

Massage and Chronic Pain

Exercise, pain and the brain

Kinesiology and your Mindset

Applied Kinesiology - Touch 4 Health

Stress, Anxiety and Histamine Levels...

Gout - What is it about?

Physical Activity, Exercise and Movement

Wellness Wednesday - Inflammation why and how it heals

Wellness Wednesday - What is Complementary Medicine and how is it Governed?

Seasonal Affective Disorder

Serotonin - What does it do?

EMOTION, E~MOTION, EMOT-ION!!

Menopause, peri-menopause & weight

Metabolic Syndrome

PPT Healthcare know how

How do you care for the vehicle that gets you from A to B?

Wellness Wednesday - the brain's reward centre

Wellness Wednesday - why 'gut instinct' and 'follow your heart' are more than just sayings

How does the brain know to sleep?

Wellness Wednesday - a brain training technique for positivity

Form, function and development of the brain

Stages, cycles and ingredients for growth

Bone Health - Keep it moving!

Strength training and hypermobility

Wheat, Dairy, Sugar free - really!

Dispelling the Myths - have you heard the one about......?

How to improve gut health in women

Muscles and the immune system

Why walking isn't just to make us warm.

Foot Function, Exercise and Balance.

Fab Feet in February - get your feet moving.

Mindset Makeover: how to get past the plateaux and get moving again.

Creating lasting change

New Year pick me up - looking after your health & vitality

Goal Setting to keep you moving onwards.