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Black Friday Offers not to be missed!

by Sam Deans | Nov 26, 2025 | Beginners, Cardio, Core Training, Fitness & Exercise, Health, Healthy Living, Menofit, Menopause, Online Fitness, Strength Training, Walkfit, Well-Being

Get your fitness in check before Christmas! Enjoy month access to Online FITCLUB FOR December for just **£15** (50% off the usual price of £31). Stay active this festive season with express workouts that fit your schedule.
[Book...

How is Your Immune System This Winter?

by Sam Deans | Nov 17, 2025 | Health, Healthy Living, Menopause, Nutrition, Sam's Studio, Hawick, Sleep, Uncategorized, Well-Being

Immune Support to Ward Off Coughs and Colds This Winter As the temperature drops and the winter months settle in, our immune systems need extra support. For women balancing busy lives, classes, and family, keeping your energy high and your body resilient makes all the...

Ways to improve your Cholesterol…

by Sam Deans | Oct 29, 2025 | Fitness & Exercise, Health, Health Conditions, Healthy Eating, Healthy Living, Nutrition, Sam's Studio, Hawick, Seniors, Well-Being

What is Cholesterol? – Cholesterol is a waxy, fat-like substance found in every cell of the body. – It is essential for producing hormones, vitamin D, and substances that help digest foods. – The body makes all the cholesterol it needs, but it’s also...

Wellness Workshops

by Sam Deans | Oct 29, 2025 | Hawick, Health, Healthy Living, Sam's Studio, Hawick, Scottish Borders, Well-Being, What's On in Hawick

What a wonderful evening it was on Friday 24th October 24th at Sam’s Studio for the Winter Wellness Evening! Attendees enjoyed a lively atmosphere, with Sam leading a delightful Barre session that had everyone embracing their inner ballerina—tutus included! Ruth also...

Healthy Bones & Osteoporosis

by Sam Deans | Oct 22, 2025 | Health, Health Conditions, Healthy Living, Menofit, Menopause, Nutrition, Sam's Studio, Hawick, Sleep, Strength Training, Well-Being

Strong Bones Osteoporosis is a condition characterised by weakened bones that are more prone to fractures. It occurs when the body loses too much bone mass, makes too little bone, or both. As a result, bones become brittle and fragile, increasing the risk of breaks,...

NHS Guidelines For Exercise & Online Fitclub

by Sam Deans | Oct 19, 2025 | Beginners, Cardio, Core Training, Flexibility, Hawick, Health, Menofit, Online Fitness, Strength Training, Walkfit, Well-Being

The NHS guidelines for fitness recommend a balanced approach that includes cardiovascular exercise, strength training, and flexibility work. Here’s a summary of the key points:1. **Cardiovascular Exercise**- Aim for at least **150 minutes** of moderate-intensity...
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