Onyx Health & Fitness

22/10/2025

Some days the world feels a bit much, doesn’t it? News, noise, uncertainty… it’s easy to feel out of control.
But one thing you can always control and helps calm you is your breath.
When we’re anxious, our breath goes shallow and fast. Slow it down and breathe a little deeper, and you’re signalling to your body, “you’re safe.”
This isn’t fake positivity. It’s a tiny reset in the chaos, a way to ground yourself when everything feels wobbly.
In my latest blog, I share why your breath matters more than you think, plus simple somatic breathing you can use in your Pilates practice and in everyday life.
Because right now, we all need tools that actually help us feel calm, safe and centred.

We all breathe, don't we? Around 20,000 times a day, in fact. Yet most of us go through life barely noticing it, until we're out of puff running for the bus or holding our breath during a stressful moment at work.But how you breathe changes everything, especially in your Pilates practice, and once y...

10/09/2025

🧠What if the secret to brain health after 50 isn’t a crossword… but a kettlebell?
Lifting weights after 50 can help with mental health and may reduce Alzheimer’s risk. Curious?
👉 Read my new blog post!
⠀

As we move into our 50s and beyond, it’s natural to notice changes in both our bodies and our minds. Maybe you’ve felt your energy dip, your memory isn’t quite as sharp, or stress seems harder to shake off. While many women turn to cardio or yoga for wellness, one of the most powerful, yet oft...

29/08/2025

If you are interested in learning more about muscle loss as we age and avoiding the worst case scenario, 'Sarcopenia', here is the link to my latest blog with all you need to know💚

When people think about ageing, most imagine wrinkles or grey hairs. What we don’t always realise is that something far more important is happening inside our bodies, a slow but steady loss of muscle.It often creeps up without us noticing. One day you might realise the shopping bags feel heavier t...

16/08/2025

Over 50? Try these 5 essential exercises every body over 50 needs for a strong mobile and functional life.
Miss them now, regret it later!

Start here:
1• BACK LUNGE WITH BICEP CURL,
Why? Combines lower body strength, stability, and balance with upper body muscle activation. Strengthen the legs, glutes and arms while improving coordination. Vital for walking, climbing stairs and carrying loads
2• PLANK (progressing to knee taps and shoulder taps)
Why? Builds deep core strength, protecting your spine and improving posture. Progressions challenge balance, coordination and shoulder stability, all key for preventing back pain and keeping your body stable in daily movement.
3• SQUAT TO SHOULDER PRESS
Why? Works the biggest muscles in the body, legs, glutes, core and shoulders all in one move. Helps with everyday actions like lifting shopping, getting up from a chair and placing things on high shelves.
4• PRESS UPS (with modifications)
Why? Strengthens the chest muscles, shoulders, arms and core while improving bone density in the upper body. Modifications allow you to build strength safely, (protect your wrists if necessary) whatever you’re starting point.
5• RDL (hip hinge) WITH ROW
why? Targets the hamstrings, glutes, back and arms while improving balance and stability. Teaches your body to move with control, reducing the risk of falls and improving every day functional strength.

These five exercises cover the whole body, pushing and pulling against resistance and are a quick and simple way of keeping consistent with a great routine for whole body strength. Follow the progressions and go lighter on the weights if you are a beginner. If you have recent injuries or conditions that may affect your ability to perform these exercise exercises. Consult your doctor before you begin.
If you would like a more comprehensive program that will help you with more consistency, motivation and variety comment the word READY Below and I will tell you how I can help you💚