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Tuesday 1:30pm - 5:30pm Friday 1:30pm - 5:30pm Saturday 9am - 3:30pm

Physiozen

Holistic physiotherapy and wellbeing clinic that cares for your health and wellbeing. Book now

02/02/2026

can be debilitating for many
But don’t be scared
Do what you can and love , one movement can be the game changer for your

Follow us for more quick tips

13/01/2026

High Reps vs Low Reps —

What’s actually better for your body?

Most people think more reps means better results…

But your body has different needs at different times in life.

Here’s the simple truth 👇

🔁 High Reps (12–25+)

Think: slow, controlled, lighter weight

These are best for:
• Injury prevention
• Rehab after injury
• Post-surgery recovery
• Joint health
• Endurance & circulation
• Re-training weak muscles

High reps:

✔ Improve blood flow
✔ Rebuild muscle safely
✔ Train control and coordination
✔ Reduce injury risk

This is what we use in physio, Pilates, rehab and prehab.

💪 Low Reps (3–6)

Think: heavy, powerful, explosive

These are best for:

• Building strength
• Bone density
• Muscle power
• Sports performance

Low reps:

✔ Build strong muscles
✔ Strengthen bones
✔ Improve power

But…

❗ They may load or place high stress on joints and tissues if chosen in initial period of recovery
❗ Choices in later stages of rehab

So which should YOU do?

If your goal is:
• Staying active for life
• Protecting your joints
• Recovering from injury
• Preparing for surgery

👉 High reps come first

Low reps high weight in strength training is better once your body is stable and balanced.

⸻

Strong is good.
But resilient is better.

31/12/2025

As we move through days and months, we rarely pause — until the year comes to an end.

Creating a recap helps me reflect on the whole journey:
what I’ve done, what I’ve achieved, and what I’ve had to let go of.

This year reminded me that wellbeing isn’t built only through wins.
Loss teaches resilience, perspective, patience, and compassion — for ourselves and for others.

I choose to celebrate the wins.
I choose to honour the losses.
I choose to learn from it all and set clear intentions for what’s ahead.

No judgement.
No regrets.
Only reflection, healing, growth — and goals for the future to come.

Rise. Relax. Reboot.
— Sam

14/12/2025

🎄 DECEMBER TRUTH BOMB

It’s not the food… it’s what it does to your glucose

Festive season =
More carbs 🍰
More sugar 🍷
Less routine 😴

And your body feels it.

⸻

🧠 WHAT IS GLUCOSE?

Glucose is your body’s main fuel
✔️ Powers your brain
✔️ Fuels muscles
✔️ Keeps organs working

It comes from carbs and sugars — which we eat more of in December.

⸻

🔁 WHAT HAPPENS AFTER YOU EAT

1️⃣ Food → glucose enters your blood
2️⃣ Pancreas releases insulin
3️⃣ Insulin helps glucose enter cells for energy

If there’s extra:
• Stored as glycogen (short-term)
• Stored as fat (long-term)

⸻

⚠️ WHEN GLUCOSE STAYS HIGH

Over time:
• Insulin becomes less effective
• Cells stop responding
• More glucose → more fat storage

This leads to:
• Fatigue & brain fog
• Weight gain & cravings
• Inflammation
• Fatty liver
• Higher risk of diabetes & heart disease

⸻

🔬 WHY EXCESS GLUCOSE DAMAGES THE BODY

• Inflammation & oxidative stress
• Glycation (sugar damages collagen & tissues)
• Cells can’t use energy properly

This affects skin, muscles, nerves, eyes, kidneys — everything.

⸻

🎯 DECEMBER TAKE-HOME MESSAGE

You don’t need to be perfect.
But understanding blood sugar balance helps you:
✔️ Enjoy the season
✔️ Protect your energy
✔️ Reduce fat storage
✔️ Age better, not faster

Small daily choices > January panic.

09/12/2025

✨ December is dark, busy and mentally heavy — but YOU still matter.
This month, protect your mood, movement & mindset.
Get sunlight, lift weights, connect socially, meditate, fuel well and don’t forget self-care.

Small habits = big resilience 🌱💪🧠

Let’s rise, relax and reboot this December ✨

05/12/2025

THIS 👉 Energy, strength, longevity

or THAT 👉 Diabetes, pain, stroke

Life is choice.
Choose well. 🚀

Healthy habits now… or medication later.
The choice is yours. 💡

Self-care or self-neglect?
Movement or decline?
Choose wisely — your future depends on it.

Your body keeps score.
What are you teaching it? 👀

04/12/2025

Would you believe someone who tells you to exercise…
if they don’t live it themselves?

I don’t just teach movement —
I practice it, rely on it, and become better because of it.

Why do I move?

✨ Mental & emotional health
✨ Strong bones
✨ Hormone regulation
✨ Muscle mass & posture
✨ Cardiovascular fitness
✨ Confidence, community and resilience

I move so I can keep doing what I love —
teaching, mothering, building, laughing, ageing boldly and staying independent for decades to come.

Movement isn’t aesthetics.
It is medicine.
It is discipline.
It is gratitude.

24/11/2025

👉🏽

17/11/2025

Your Hips = Your Health 🦴✨

Strong hips mean:
✔️ Better balance
✔️ Less pain
✔️ More mobility
✔️ Stronger bones
✔️ Lower fall risk

Weak hips mean:
❌ Stiffness
❌ Poor posture
❌ Falls
❌ Aches with stairs, walking, sleeping

Do this daily:
Sit-to-Stand Squat × 10–30 reps
(Your glutes will thank you 😄)

Stronger hips → Stronger life.
www.physiozen.co.uk

09/11/2025

is for ❤️

06/11/2025

🇬🇧 Childhood obesity in the UK: this isn’t “baby fat” anymore.

📊 Key facts (2023/24):
• 1 in 10 Reception kids are obese
• Over 1 in 5 Year 6 kids are obese
• In the most deprived areas, nearly 1 in 3 Year 6 children live with obesity

This isn’t about “bad parents” – it’s about:
🍟 Cheap ultra-processed foods
🛋️ Less time to move, play, and be active
💷 Poverty and limited access to healthy options

🌱 What actually helps?
Small daily changes in:
🥗 Family food habits
🚶‍♂️ Active play & walking
🩺 Getting support early from health professionals

💚 Message to parents:
You’re not alone, and it’s not your fault. Tiny changes today can protect your child’s heart, joints and confidence for years to come.

🕐 60 mins every day of moderate–vigorous activity (running, cycling, swimming, active play)
• 💪 3 days/week: muscle-strengthening (climbing, gymnastics, yoga, monkey bars)
• 🦴 3 days/week: bone-strengthening (jumping, skipping, hopscotch, basketball, tennis)

Why it matters:
✅ Stronger bones & hearts
✅ Healthier weight
✅ Better mood & confidence

Simple rule:
👉 “1 hour of active play, every day.”

PhysicalActivity

18/10/2025

“Making Menopause Easier to Manage — One Healthy Choice at a Time”

😊Menopause changes everything — physically, mentally, and emotionally.

✔️But with the right lifestyle, medical, and emotional support, you can feel stronger, more balanced, and more you again.

Here’s what really helps 👇

🏋️‍♀️ Strength Training:
Builds muscle, protects joints, boosts mood and metabolism.

☀️ Vitamin D & Calcium:
Essential for bone health and muscle recovery.

💓 Cardiovascular Fitness:
Aim for 30 minutes, 5 days a week — walking, cycling, dancing, swimming — anything that moves you.

🥗 Healthy Eating:
Eat clean, whole, non-junk foods. Focus on protein, veggies, and hydration.
Limit alcohol and say no to smoking — your hormones will thank you.

🧠 Mental Health Matters:
Talk, journal, rest.
Get as much support as you need — you deserve to feel stable and understood.

🏠 Family Support:
Explain what’s happening. Tell them you’re struggling.
You’re not moody — you’re adapting to powerful hormonal changes.

💬 Seek Professional Advice:
Discuss your symptoms with your healthcare professional.
There are safe, effective options to help you through this transition.

💜 You’re not alone. We all feel it — and we can go through it together.

Address

Anytime Fitness Gym, Market Street
Addlestone
KT152GB

Opening Hours

Tuesday	1:30pm - 5:30pm
Friday	1:30pm - 5:30pm
Saturday	9am - 3:30pm

Telephone

+447863881429

Website

http://www.physiozen.co.uk/

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