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

May 25
1 min

The importance of Selfcare

Self care is important for every individual to support growth, healing and to maintain health, vitality and strength. How many minutes do...

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,...

Pilates and sports fitness - how can it help?

Zoisa Holder

Mar 22
1 min

Pilates and sports fitness - how can it help?

Your questions answered: What sports is Pilates good for? Pilates can be used to help with ANY sport or activity - golf, running,...

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...

Wellness Wednesday - why correct repetition of an action is important

Zoisa Holder

Nov 17, 2021
1 min

Wellness Wednesday - why correct repetition of an action is important

Repetition is important when creating new habits, learning and building strength. The action of repeating creates chemical reactions, as...

Wellness Wednesday - Arthritis and joint pain

Zoisa Holder

Oct 20, 2021
1 min

Wellness Wednesday - Arthritis and joint pain

What is arthritis? It's not just wear and tear! Arthritis is inflammation of the joints. In this short video below, MELT Method creator...

High Protein Berry & Almond Smoothie Recipe

Zoisa Holder

Sep 6, 2021
1 min

High Protein Berry & Almond Smoothie Recipe

This mixed berry and avocado smoothie supports the immune system, helps to repair and keep the skin soft and supple. A great way to start...

Zoisa Holder

Jul 26, 2021
1 min

Wholewheat Banana Blueberry Muffins

These muffins are a delicious snack, and a great way to top up your fibre and fruit intake! Made with store-cupboard ingredients, and...

Egg, beetroot & avocado salad lunch recipe

Zoisa Holder

Jul 12, 2021
1 min

Egg, beetroot & avocado salad lunch recipe

This egg, beetroot and avocado salad has protein to support growth and repair. Beetroot is good for improved blood flow, increased...

Wellness Wednesday - quality and precision in exercise

Zoisa Holder

Apr 28, 2021
1 min

Wellness Wednesday - quality and precision in exercise

According to UK Active, only 24% of women aged 19-65 and only 34% of men aged 19-65 practise strength exercises at least two times per...

Zoisa's blog 4U

Blogging for a healthier you

Read more

The importance of Selfcare

Massage and Chronic Pain

Pilates and sports fitness - how can it help?

Exercise, pain and the brain

Wellness Wednesday - why correct repetition of an action is important

Wellness Wednesday - Arthritis and joint pain

High Protein Berry & Almond Smoothie Recipe

Wholewheat Banana Blueberry Muffins

Egg, beetroot & avocado salad lunch recipe

Wellness Wednesday - quality and precision in exercise

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