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,...

The Invisible Health Checks We Tend to Ignore

by Rich Ellis | Jan 14, 2026 | Diet, Health, Immunity, Mental Health, Productivity

(And why your gums might be telling you more than you think) Most of us are pretty good at reacting to obvious health signals. Pain, injury, weight gain, breathlessness, poor sleep, they get our attention quickly. But some of the most important health checks are...

How to switch off from work — and actually stay switched off

by Rich Ellis | Jan 14, 2026 | Coaching, Mental Health, Productivity, Workplace

Getting back to routine after a break can be difficult. We’ve wound down enough to get out of routine and that’s great then, how do we continue with a ‘healthy’ relationship with work ongoing – create a good swtich off rountine. Here are...