Wellbeing Hub

Check out our Wellbeing Hub with health and fitness tips to make the most of your sober month!

20-Minute Full-Body Workout

By James England on

As a personal trainer and someone leading a life of sobriety, I have first-hand experience of the powerful benefits that combining these two lifestyles have. As innocent as a few drinks sound after a hard day’s work, it is a sure way to unnecessarily increase your daily calorie intake without realising which can be damaging to progress! (A pint of lager can contain up to 180 calories, roughly the same as a slice of pizza. Drinking five pints of lager a week adds up to over 44,200 extra kilo calories a year - YIKES!!)

When you combine both abstinence & exercise together, you are creating a really positive and powerful partnership, the longer we focus on this the better the outcome. Not only will you notice the incredible benefits physically, but also mentally! 

  • Better sleep,
  • Increased energy levels,
  • Improved mood,
  • Greater productivity,
  • Reduced body fat.

To give your fitness a kick start, I’ve created this 20-minute full-body workout which is sure to get your heart rate up, burn calories and support building lean muscle. You won’t need any equipment, just a water bottle & a towel (essential!)


6 exercises in total, 1 set of each, 3 rounds, 40 seconds work, 20 seconds rest. 60 seconds rest between rounds.

1) Mountain Climber

Begin in a plank position, shoulders over your wrist with your arms straight and core tight, lift your right foot off the floor and drive your knee towards your chest then repeat on your left leg. Move quickly whilst keeping tension through your core.

2) Press up

Again, start in a high plank position, keeping your core and glutes tight, bend your elbows and lower your chest to the floor then push up returning to high plank position and repeat. Go onto your knees to regress the movement.

3) Butterfly sit up

Bring the soles of your feet together and let your knees drop wide, hands behind your head, tense your abs and bring yourself to a seated position to touch your feet.

4) Air squat

From a standing position, drive your hips backwards, bend your knees and keep your chest up, lower yourself so that your thighs are parallel to the floor, then drive up to standing to complete the rep.

5) Jumping Lunges

Step one foot back and lower your knee to towards the floor to start in a deep lunge, explode up switching legs in mid-air landing in the start position with your opposite leg forward.

6) Burpee

Everyone's favourite and the best bodyweight movement. From standing lower yourself down to put your hands on the floor and kick backward with both feet to a high plank, lower your chest to the floor, then push back up, hop your feet back in and jumping up tall with your hands above your head.

For more fitness tips, visit James on Instagram.

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Fun ways to be active every day without going to a gym

By Canadian Cancer Society on

Working out in a gym or playing a sport is great, but being active is about so much more than that. Think of it as how you can use your muscles more in your everyday life. If you drive to work, sit at a desk all day and use all the conveniences of modern life, you probably need to move more.

Making the time to be active with our busy lives can be challenging, but start with 10 minutes and try to build up to at least half an hour of activity a day. Some activity is better than none. And if you spend a lot of time sitting, set reminders to stand up and stretch.

When you think of your day in these terms, it’s easier to get active – it doesn’t have to be expensive or inconvenient. And regular physical activity can help control weight, boost...

Read more…

One Pint Work Out with Georgie Okell

By Macmillan Cancer Support on

The One Pint Work Out is an exercise program that’s been designed to help burn off the amount of calories found in an average pint of lager in the time it takes to drink one. Personal Trainer to the stars Georgie Okell takes you through a 10 minute sweat-fest guaranteed to get you burning body fat.

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3 x rounds

30 x seconds each exercise

30 x seconds rest between rounds

  1. High knees
    Hands above your head, drive knees up higher than your waist, light on your toes

  2. Squat jumps
    Use your arms to leap...
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Kickstart Yourself Back Into Movement

By Leanne Hall on

We’ve all been there. Hitting the gym regularly, eating really well and feeling fabulous. Then it happens...

Maybe we over eat at a work function, or take a week off the gym because we’ve been feeling unwell. Or maybe we just feel bored with our current fitness routine. Whatever the trigger, the result is the same. Motivation takes a drastic nose-dive and we find ourselves frustrated, and perhaps even depressed at the fact that we just can’t seem to pull ourselves together and get back on track.

So how can you get back on the health and fitness wagon? Well, here are my tips to help get you back to your healthy self again!   

Identify Obstacles

When motivation disappears, the first question you need to ask yourself is this:...

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