🛏️ Strength training and sleep: Why lifting might be the missing piece

by Rich Ellis | Nov 17, 2025 | Coaching, Health, Immunity, Mental Health, Productivity, Wellness, Workplace

Most of us have grown up hearing that cardio is the gold standard for better sleep. Go for a jog, hop on the bike, tire yourself out and you will drift off more easily.A year long study suggests something a bit different. Strength training may actually have the edge...

How resistance training re shapes micro biomes for better health

by Rich Ellis | Oct 20, 2025 | Coaching, Diet, Fitness, Health, Immunity, Mental Health, Nutrition, Productivity, Wellness

We already know resistance training builds stronger muscles, bones, and minds.But what if it also reshaped your gut microbiome? That’s exactly what a new pre-print study suggests, and it’s a fascinating step into what scientists are calling the gut–muscle axis. The...

Be Kind to Your Knees (You’ll Miss Them When They’re Gone)

by Rich Ellis | Oct 7, 2025 | Fitness, Health, Productivity, Uncategorized, Wellness

Our knees cop a hiding. They carry us through life, every step, squat, run, jump and dance move, yet most of us barely think about them until something starts to ache. By your thirties, you might notice it: that dull throb when the weather changes, a bit of morning...

Why Wellbeing at Work Can’t Be a “Nice-to-Have”

by Rich Ellis | Sep 16, 2025 | Coaching, Health, Mental Health, Productivity, Uncategorized, Wellness, Workplace

I recently attended my second HCANZA conference in Brisbane and one of the session was with Claire McCaffrey who spoke about corporate healthcare, and it really hit home. She’s been around long enough to see workplace wellbeing shift from something fluffy on the side...

🚨 New research has raised some serious questions about erythritol — the sugar substitute often found in “low-carb” and “sugar-free” products.

by Rich Ellis | Aug 31, 2025 | Coaching, Diet, Fitness, Health, Immunity, Mental Health, Nutrition, Productivity, Wellness, Workplace

A University of Colorado Boulder study has shown that even amounts similar to what you’d get in one sugar-free drink may negatively affect blood vessels in the brain. Reduced nitric oxide (less vessel relaxation), more endothelin-1 (vessel constriction), impaired clot...

When Our Values Clash: Understanding Internal Conflict

by Rich Ellis | Aug 31, 2025 | Coaching, Health, Mental Health, Productivity, Wellness, Workplace

When Our Values Clash: Understanding Internal Conflict When most of us hear the word conflict, we picture arguments with other people, a disagreement at work, a tension in a relationship, or frustration in a team. But there’s another type of conflict that’s just as...