by Rich Ellis | Mar 3, 2026 | Diet, Fitness, Health, Immunity, Mental Health, Nutrition
If you train consistently, winter is not just about avoiding colds. It is about protecting momentum. Missed sessions. Lingering coughs. Low energy. Interrupted sleep. These are the things that quietly derail progress. Autumn is your opportunity to reduce that risk....
by Rich Ellis | Feb 25, 2026 | Coaching, Fitness, Health, Immunity, Mental Health, Productivity, Wellness
When you exercise, your heart rate rises to meet your muscles’ demand for energy and oxygen. How high your heart rate gets reflects how hard you’re working. Heart rate zones are just ranges of beats per minute (bpm) that help you understand exercise intensity relative...
by Rich Ellis | Feb 12, 2026 | Coaching, Health, Mental Health, Productivity, Workplace
1. Job demands and lack of resources This is the same core idea Umbrella highlights with the Job Demands-Resources model — chronic demands (workload, emotional labour, cognitive load) paired with insufficient resources (support, autonomy, recovery) lead to strain....
by Rich Ellis | Feb 10, 2026 | Coaching, Diet, Fitness, Health, Immunity, Mental Health, Nutrition, Wellness, Workplace
When it comes to protecting your bones as you age, you probably think of calcium, vitamin D and maybe some weight training. But what about your morning cup of coffee or tea? Can these daily habits really affect your bone health? A recent 10‑year study from Flinders...
by Rich Ellis | Jan 29, 2026 | Diet, Health, Immunity, Mental Health, Wellness
Most of us think of skin tags as a minor nuisance, little bits of skin you can trim or freeze off. But when they cluster or show up more frequently, they can sometimes be a visible clue to deeper metabolic patterns, especially around insulin resistance. Recent...
by Rich Ellis | Jan 20, 2026 | Coaching, Diet, Fitness, Health, Immunity, Mental Health, Nutrition, Wellness, Workplace
Protein might be all the rage right now, but it’s not just for bodybuilders or gym fanatics. It’s a fundamental macronutrient that keeps your body running at its best, from building and maintaining muscle, to supporting your immune system, to helping wounds heal...
