Eat Better, Sleep Better: Building Habits That Work While You Rest

by Rich Ellis | Mar 15, 2026 | Diet, Fitness, Health, Immunity, Mental Health, Nutrition, Productivity, Wellness

You already know sleep matters. But did you know what you eat, and when you eat it, could be quietly sabotaging your nights? Sleep sits alongside nutrition and exercise as one of the big three pillars of good health. Yet it’s often the first thing we sacrifice....

Why You Eat When You’re Not Hungry — And What to Do About It

by Rich Ellis | Mar 10, 2026 | Coaching, Diet, Health, Mental Health, Nutrition, Productivity, Wellness, Workplace

You’ve just eaten. You’re not hungry. And yet you’re standing in front of the fridge, hand on the door, not entirely sure why you’re there. If that sounds familiar, you’re not lacking willpower. You’re not broken. Your brain is...

What heart rate zones are

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...

Burnout prevention for high performers: 🧠 Why burnout happens — beyond doing too much

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....

Why We Feel Better by the Ocean, And What Ions Have to Do With It

by Rich Ellis | Jan 28, 2026 | Coaching, Productivity, Wellness

Most of us have felt it. You arrive at the beach, a forest, near a waterfall, and within minutes something softens. Breathing slows. Thoughts feel less cluttered. Mood lifts. You may have heard this explained by “negative ions”, the idea that nature somehow recharges...

RE-HIT Training: TINY Workouts, BIG Cardio Returns

by Rich Ellis | Jan 20, 2026 | Health, Immunity, Mental Health, Productivity, Wellness

If you’ve ever thought “I know I should do more cardio, I just don’t have the time”, RE-HIT might be one of the most interesting training concepts you’ve never tried. RE-HIT stands for Reduced-Exertion High-Intensity Interval Training. It’s a stripped-back,...