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'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.
Zoisa Holder
- Jul 13
- 2 min
Metabolic Syndrome
Excess weight around the waist, high blood pressure, high cholesterol, diabetes type 2, insulin resistance levels, PCOS, heart disease,...
8
Zoisa Holder
- Jun 25
- 4 min
PPT Healthcare know how
Powerpoint Template for healthcare, Prevention Parent-Child Transmission, Private Personal Trainer or Therapist, Physical Performance...
11
Zoisa Holder
- Jun 8
- 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...
9
Zoisa Holder
- May 26
- 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...
5
Zoisa Holder
- May 19
- 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...
10
Zoisa Holder
- May 18
- 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?
12
Zoisa Holder
- May 12
- 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...
19
Zoisa Holder
- May 11
- 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...
9
Zoisa Holder
- Apr 12
- 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...
17
Zoisa Holder
- Apr 9
- 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...
38
Zoisa Holder
- Apr 3
- 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...
25
Zoisa Holder
- Mar 26
- 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?...
11
Zoisa Holder
- Mar 25
- 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?...
1
Zoisa Holder
- Mar 11
- 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...
32
Zoisa Holder
- Mar 6
- 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...
36
Zoisa Holder
- Feb 24
- 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...
36
Zoisa Holder
- Feb 12
- 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...
42
Zoisa Holder
- Feb 3
- 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...
28
Zoisa Holder
- Jan 27
- 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,...
12
Zoisa Holder
- Jan 20
- 3 min
Creating lasting change
Change happens throughout our lives - relationships, family, work, injury, surgery, pain, habits, behaviours, how we think, feel and...
14
Zoisa Holder
- Jan 13
- 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...
17
Zoisa Holder
- Jan 11
- 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...
41
Zoisa Holder
- Nov 27, 2020
- 2 min
Looking after your health & vitality
The choices that we make influence our experiences and our ability to maintain a relatively stable internal state of homeostasis. Nature...
30
Zoisa Holder
- Oct 3, 2020
- 1 min
What can I expect on my first consultation visit?
People often ask me what they can expect when they come to me for their initial assessment appointment for their 4U Pilates journey. So...
33
Zoisa Holder
- May 27, 2020
- 1 min
Whiplash, Clenched Teeth, and Rounded Shoulders
WHIPLASH Whiplash is an injury of the neck that’s normally a result of your head being forcefully and quickly thrown backward and then...
5
Zoisa Holder
- May 27, 2020
- 1 min
Back, Neck and Shoulder Injuries and the Brain
Neck pain could be a symptom of poor posture, trauma, muscle strain or abnormalities in the bone or joints. Shoulder pain could signify...
12
Zoisa Holder
- Apr 30, 2020
- 1 min
Mood, Stress & Posture
Have you ever stopped to take a look at your posture when you’re stressed, sad, or anxious? It’s likely you’ll be slumped over with...
4
Zoisa Holder
- Mar 18, 2020
- 2 min
COVID-19: How to Boost Your Immune System
MOVEMENT & EXERCISE Aside from boosting endorphins and keeping your body strong and supple, movement and light exercise is great for the...
9
Zoisa Holder
- Mar 10, 2020
- 1 min
Where's your head at?
If your neck and shoulders are misaligned due to excess tension, then you might be experiencing some of the following signs and symptoms:...
48
Zoisa Holder
- Feb 23, 2020
- 1 min
Breath, Pelvic health, bladder & bowel issues
According to the World Health Organisation, bladder problems affect more than 200 million people worldwide, and it’s estimated that over...
3
Zoisa Holder
- Feb 15, 2020
- 1 min
Breath, Pelvic Health, C-Sections and Hysterectomies
THE PELVIC FLOOR & BREATH Correct breathing has a profound effect on pelvic health. When we inhale, the diaphragm flattens out and pushes...
3
Zoisa Holder
- Feb 9, 2020
- 1 min
Pelvic Health, Posture and The Nervous System
PELVIS & ALIGNMENT The main job of your pelvis is to support the weight of the upper body, connecting the torso with the spine and lower...
2
Zoisa Holder
- Feb 2, 2020
- 2 min
Breath, Rhythm and The Pelvic Floor
The pelvis has many functions, including supporting the weight of the upper body, connecting the spine with the limbs via the hip joints...
3
Zoisa Holder
- Jan 25, 2020
- 1 min
Feet, Lymphatic System and Windhome Mechanism
The lymphatic system is a network of vessels flowing through almost all tissues in the body. Its functions include: draining fluid from...
9
Zoisa Holder
- Jan 25, 2020
- 1 min
How lifestyle and habits affect biological ageing.
How old do you feel? I’m sure you’ve heard the saying ‘age is just a number’. Well, this is absolutely true when it comes to biological...
9
Zoisa Holder
- Jan 19, 2020
- 1 min
Feet, Hypermobility & Connective Tissue Disorders
This month at 4U Pilates and Wellbeing, we’re talking all about healthy feet. Did you know that foot function involves 26 bones, over 30...
6
Zoisa Holder
- Jan 13, 2020
- 2 min
Shoes, Posture and Foot Health
“The human foot is the only contact point between the body and the ground. This means that the foot is involved in all aspects of human...
8
Zoisa Holder
- Jan 6, 2020
- 1 min
What the foot?
At 4U Pilates & Wellbeing this month, we’re talking about healthy and functioning feet – the foundation for physical wellbeing. Foot...
8
Zoisa Holder
- Jan 1, 2020
- 1 min
Best Foot Forwards In The Festive Season
How often have you stopped to look down at your feet? Take a moment to appreciate your feet – they carry you through your entire life,...
11
Zoisa Holder
- Dec 11, 2019
- 1 min
Understanding Energy and Other People's Stress
There is energy everywhere. Looking past the scientific or mystical terms around energy, in essence it is the way we feel and make others...
4
Zoisa Holder
- Dec 2, 2019
- 1 min
What Are The Benefits of Play & Playing For Fun?
On a neurological level, playing games for fun can do a lot more than keep us entertained. In the present, they can raise our emotions,...
10
Zoisa Holder
- Nov 25, 2019
- 2 min
The restorative benefits of power napping and sleep
Getting a good night’s sleep - or a solid power nap - can have incredible benefits for the mind and body. Discover how your sleep habits...