RenewYou

09/12/2025

🎧 Podcast Recommendation

Just finished listening to Dr Matthew Walker talking on the The Diary of a CEO podcast - sooo many like gold nuggets!

My biggest takeaway = for me was his framework for understanding and improving sleep: the four macros – QQRT:

✅ Quantity: Getting enough sleep about 7-9hrs for most of us
✅ Quality: Deep, restorative and mostly uninterrupted sleep
✅ Regularity: Going to bed and getting up at the same time each day
✅ Timing: Aligning with your body's natural circadian rhythm

He calls them “the four legs of the sleep chair” – knock one out, and the whole thing wobbles! So true!

So, for the rest of the month I'm going to focus on 'R' - going to bed and getting up at the same time.

How about you?

👉 https://youtu.be/qxxnRMT9C-8?si=52ffPxbruaNIcI3L

If you give it a listen, let us know your thoughts !

Dr Matthew Walker is a Professor of Neuroscience and Psychology at the University of California, Berkeley, and one of the world’s leading experts on sleep sc...

06/12/2025

👣 Walk With Me 👣

For this week's Come Walk With Me, I want to share something from earlier this year. I was out on a walk with my cousin and her gorgeous dog Daisy, and it reminded me how important it is to notice those moments of joy. Watching her chase her stick again and again was such a delight, and it made me realise how often the smallest things can lift us.

Finding your joy matters. It helps calm the mind, reduce stress, and bring a sense of lightness back into your day. For me, being out in nature and watching Daisy’s excitement was enough to reset my mood and remind me of what supports my wellbeing.

What small moment has brought you joy recently?
What small moment has brought you joy recently?

Image by MC: Forest Walk Near Bovington

03/12/2025

💛If you need a gentle nudge to look after you, here it is! 💛

As Christmas gets closer, it is so easy to care for everyone else and let your own needs slip to the bottom of the list.

That's why we created our Our Self-Care Trackers - simple tools to help you build habits that support your wellbeing. Inside, you will find:

✔️ Five themed trackers such Move More, Mindful Moments, Yoga and You
✔️ 30 self-care ideas,
✔️ Space for your own reflections, and
✔️ Recommended resources.

✨ Take a moment each day just for you. You deserve it!✨

30/11/2025

29/11/2025

👣 Come Walk With Me 👣

Just spent some time at one of the amazing waterfalls in Wales. Wow, it was so exhilarating! It made me smile from cheek to cheek😊

There’s nothing like the roar of the rushing water and the cool spray against your face to remind you of the power of nature. I even managed to stand right behind this one!

👇 Tell us below: What memory from being out in nature made you smile from cheek to cheek?

29/11/2025

📚 Book Review Spotlight
✨ What the Face! By Zinn, Schofield and Rodgers

🔍 What the Face! is an engaging and practical guide to understanding how our lifestyle choices are reflected externally.

💡 Why We Recommend It: Zinn, Schofield and Rodgers combine nutrition science, stress physiology and culinary expertise to show how the face mirrors what’s happening inside the body.

📘 Favourite Takeaway: Rather than selling cosmetic fixes, the book highlights nourishment, sleep, gut health and emotional regulation as the true foundations of natural radiance.

🙌 Perfect For: readers interested in holistic wellbeing who want to understand how food, lifestyle and stress shape the skin.

✅ Rating: ⭐️⭐️⭐️⭐️⭐️ / 5

📍 Available online at Fishpond, Amazon and selected retailers.

📖 Ready to dive in? Let us know your thoughts if you’ve read it!

27/11/2025

📝Why I use our 3-Day Food Diary

I'm a coeliac, and sometimes I get 'glutened.' That's why the 3-Day Food Diary is essential for me. It's my way of checking in and taking a good look at what I'm eating.

✅ Need a quick look? Use the quick 'Mindful Snapshot' approach.
✅ Need details? Take a deep dive with the 'Detailed Detective' approach.

Writing in a diary helps me really become aware of what I'm eating and make more informed choices. Plus, it gets me off my phone! If you're ready to check in, this is your tool!

24/11/2025

💪Deano's Delights: Five Rounds of Fun!

❤️Remember: Always listen to your body and move in a way that feels safe for you. If you have any injuries or medical conditions, check with your healthcare provider first.

✅ Warm up before you start, and cool down to recover well!

🔁 Tag your workout buddy and give this one a go together!

💬 Let us know how you go in the comments!

21/11/2025

👣 Come Walk With Me 👣

Walking by the river in Mair Park earlier this year, I paused for a while and then looked up - wow, what a beautiful sight!

There's science behind that feeling: gazing up at a tree's canopy can lower stress and give your brain a powerful boost of awe. So next time you are out and about walking, take a moment, look up and soak it all in!

Image by MC: Mair Park, Whangarei, New Zealand

21/11/2025

✨ Coming Soon! ✨

Improving Perimenopause – A Mini Lifestyle Guide

Practical tips to help you feel your best through this stage of your life. Inside you will find:

💚Restful nights - simple ways to improve sleep quality
💚protein power - how to add more protein to your meals
💚Moving more - ideas to support your body with movement
💚Reducing stress - finding what brings you joy
💚Pause and reflect
💚Practical tools - meal ideas, mindfulness activities and nourishing recipes

Keep a look out!

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19/11/2025

💪 Free Weekly Training Planner!

Ready to get organised and stay consistent with your workouts? Our free Weekly Training Planner Template helps you set clear goals, plan your sessions, and track your progress - all in one simple A4 printable.

✨ Download your free copy now at:

Discover free health and wellbeing resources, including guides, trackers and practical tools to support nutrition, self-care, and everyday wellness. Start improving your habits today.

16/11/2025

🌟 Need a boost this week? 🌟

Start your day with these 'I Am' affirmations! Repeat after me: I am loved, I am strong, I am enough, and I am capable of doing hard things!

Which one resonates the most with you today? Let me know in the comments! 👇