Welcome to my Blog
Strength in Every Bite: The Essential Role of Protein in Healthy Aging
Increasing protein intake is particularly beneficial for several reasons: 1. Muscle Maintenance and Growth - **Prevention of Sarcopenia**: Aging often leads to muscle loss (sarcopenia). Adequate protein helps maintain muscle mass and strength....
Diaphragmatic Breathing
What is it (in research terms)? Screenshot Diaphragmatic breathing (DB) is a breathing pattern that emphasises diaphragm activation, reduced upper chest movement and a slower respiratory rate, often paired with nasal breathing and longer exhales. Nervous system and...
Exciting New Pilates Reformer Beginners Tasters
Unlocking the Benefits of Pilates Reformer: A Comprehensive Guide Since its launch in 2010, Sam’s Studio in Hawick has been dedicated to providing exceptional Pilates Matwork classes. As part of its ongoing evolution, the studio is excited to introduce Pilates...
Get Ready to Line Dance – Monthly Workshop
Get Ready to Line Dance: Monthly Workshop at Sam’s Studio If you’re looking for a fun way to spend your Friday afternoons, look no further than the monthly line dance workshop at Sam’s Studio in Hawick! On **February 27, 2026**, we kicked off our latest session with a...
Tackling STRESS with simple daily habits
Tackle STRESS with simple daily habits — and why they work: 1/ Morning Light Before ScreensGet outside within 10–20 minutes of waking.*Why it works:* Natural light helps regulate cortisol levels and sets your circadian rhythm, stabilising mood, energy, and sleep...
Essential Guide for Supplements for women 50+
Screenshot Essential Supplements for Women Over 50: A Comprehensive Guide As women reach the milestone of 50, their bodies undergo significant changes that can affect overall health and well-being. Nutritional needs evolve, and incorporating certain supplements can...