What are the opening hours?

Monday 08:00 - 17:00 Tuesday 07:00 - 17:00 Wednesday 08:00 - 17:00 Thursday 08:00 - 17:00 Friday 08:00 - 17:00

MRK Wellness, 46 Preston Road, Park Rynie (2025)

07/11/2025

📢 To tune into your feelings, create a calm space to slow down, identify and name your emotions without judgment, and observe the physical sensations in your body. Practice mindfulness and self-compassion as you stay with the feeling, allowing it to be present without trying to immediately fix it or push it away. Journaling or engaging in art can also help you explore and express what you are feeling.

⭐ Steps to tune into your feelings

✅ Create space: Find a quiet time and place to slow down and focus on your internal experience. This is especially helpful during or after stressful situations.
✅ Notice physical sensations: Pay attention to where you feel emotions in your body. Describe the sensations with curiosity, as if you were a scientist, without judgment.
✅ Name the emotion: Give your feeling a name, even if you can't perfectly label it. Saying it out loud or writing it down can help make sense of it.
✅ Stay with it: Allow yourself to simply be with the emotion without trying to fix it, change it, or immediately problem-solve.
✅ Practice self-compassion: Treat your emotions with kindness. Acknowledge that it's okay to feel what you're feeling, and remember that emotions are temporary and will pass.

05/11/2025

📢To add more fruits and vegetables to your diet, incorporate them into existing meals by adding them to breakfasts, sandwiches, salads, and pasta sauces, or make them the star of your snacks by having raw vegetables with a dip or a piece of fruit. You can also roast vegetables and fruit, blend them into smoothies, or add them to baked goods to create new and flavorful dishes.

⭐ Incorporate them into meals

✅ Breakfast: Add berries or chopped fruit to cereal, oatmeal, pancakes, or yogurt. You can also add vegetables like spinach, peppers, and onions to omelets.

⭐ Lunch and Dinner:

✅ Add extra vegetables like spinach, carrots, and bell peppers to pasta sauces, soups, and casseroles.
✅ Load up sandwiches and wraps with vegetables like lettuce, tomatoes, cucumbers, peppers, and avocado.
✅ Add colorful vegetables to salads or top them with fruits like apples, pears, or berries.
✅ Mix extra vegetables like peas or sweetcorn into rice.
✅ Add vegetables to pizzas, such as mushrooms, zucchini, and peppers.

03/11/2025

📢 Habits can be changed through small, consistent actions and by focusing on one new behavior at a time. To change habits, identify triggers for bad habits and disrupt them, then replace the negative behavior with a positive one. Key life-changing habits include regular exercise, healthy eating, journaling, continuous learning, practicing mindfulness, and setting aside time for monthly personal strategy meetings.

⭐ Strategies for changing habits

✅ Start small: Focus on making small, consistent changes so they become a routine.
✅ One at a time: Avoid trying to change too much at once. Change one behavior at a time and add another goal once the new behavior becomes a habit.
✅ Identify and disrupt cues: Recognize what triggers your habits, then change your environment to make bad habits harder to start (e.g., putting your alarm clock across the room).
✅ Replace bad habits: It's more effective to replace a bad behavior with a good one. For example, eat a piece of fruit instead of a cookie when you have a craving.
✅ Simplify new behaviors: Make new behaviors as easy as possible to integrate them into your routine, as new actions can be difficult at first.
✅ Reframe the habit: If a habit feels undesirable, try reframing what the desired outcome is to make it feel more appealing.

31/10/2025

📢 Boost Your Health with Nature’s Vitamins!
Your body thrives on nutrients — each vitamin plays a role in keeping you strong, energized, healthy.

🍠 Vitamin A – For sharp vision & healthy skin (carrots, sweet potatoes, liver & spinach)
🫘 Vitamin B – For energy & brain function (whole grains, eggs, beans & meat)
🥝 Vitamin C – For immunity & glowing skin (kiwi, strawberries, peppers & oranges)
🍄‍🟫 Vitamin D – For strong bones & calcium absorption (egg yolk, fatty fish, sunshine & mushrooms)
🥑 Vitamin E – For cell protection & healthy skin (avo, sunflower seeds, spinach & almond nuts)
🥦 Vitamin K – For blood clotting & bone strength (green beans, broccoli, kale & cabbage)

29/10/2025

📢 To prevent a stroke, focus on lifestyle changes like exercising regularly, eating a healthy diet, maintaining a healthy weight, and not smoking. It is also crucial to manage medical conditions such as high blood pressure, high cholesterol, and diabetes, and to limit alcohol intake.

➡️ Lifestyle and diet

✅ Exercise regularly: Aim for at least 150 minutes of moderate exercise per week, or 30 minutes of brisk walking most days.
✅ Eat a healthy diet: Limit salt, saturated fats, and cholesterol.
✅ Eat plenty of fruits, vegetables, whole grains, and lean proteins.
✅ The Mediterranean diet is often recommended.
✅ Maintain a healthy weight: Keeping a healthy weight can help control blood pressure and other stroke risk factors.
✅ Don't smoke: If you smoke, quit. This is one of the most important steps you can take to reduce your risk.
✅ Limit alcohol: Drink alcohol only in moderation.
✅ Get enough sleep: Aim for 7 to 8 hours of quality sleep per night, as sleep deprivation is linked to increased stroke risk.

➡️ Medical management

✅ Control your blood pressure: High blood pressure is a leading cause of stroke, so manage it through lifestyle and/or medication as directed by your doctor.
✅ Manage cholesterol: Get your cholesterol levels checked regularly and work with your doctor to keep them healthy, as high cholesterol can lead to clogged arteries.
✅ Control diabetes: Properly managing your blood sugar through diet, exercise, and medication is key to preventing stroke complications.
✅ See your doctor regularly: Get regular check-ups to monitor your risk factors and discuss your health with a medical professional.
✅ Take prescribed medications: If you have underlying conditions, take the medications your doctor has prescribed for them.

27/10/2025

📢 Walking is good because it improves physical and mental health, helping to manage weight, strengthen the heart and bones, prevent chronic diseases like type 2 diabetes and certain cancers, and reduce stress and improve mood. It is an accessible, low-impact exercise that can be done anywhere and requires no special equipment.

⭐ Physical health benefits

✅ Weight management: Walking burns calories, helping you lose or maintain a healthy weight.
✅ Heart health: It improves cardiovascular fitness, helps lower blood pressure, and reduces the risk of heart disease and stroke.
✅ Bone and muscle strength: It strengthens bones and muscles and improves muscle endurance.
✅ Disease prevention: Regular walking can help prevent or manage conditions such as type 2 diabetes, osteoporosis, and some cancers.
✅ Improved circulation: Walking boosts blood flow, increasing oxygen in the bloodstream and helping to eliminate toxins.

⭐ Mental health benefits

✅ Stress and mood: Walking releases endorphins, which can reduce stress, improve mood, and relieve symptoms of depression.
✅ Brain function: It can improve memory, attention, and creativity by increasing blood flow to the brain.
✅ Energy levels: A brisk walk can boost energy levels and reduce fatigue.
✅ Better sleep: Walking can lead to improved sleep quality.

⭐ Other benefits

✅ Accessibility: It's a simple, accessible form of exercise that can be done by almost anyone.
✅ Can be social: Walking with others can improve mood and relationships.

24/10/2025

📢 Muscle is considered "medicine" because it actively produces beneficial compounds and performs vital functions that prevent and manage disease. It regulates blood sugar, improves heart health by managing blood pressure and cholesterol, and releases myokines that have anti-inflammatory effects and communicate with other organs. Additionally, it boosts mental and cognitive health by releasing endorphins and improving brain function.

⭐ Metabolic and cardiovascular health

✅ Regulates blood sugar: Muscle absorbs glucose from the blood for energy, and higher muscle mass leads to better insulin sensitivity, reducing the risk of type 2 diabetes.
✅ Supports the heart: It improves circulation and can lower blood pressure and "bad" LDL cholesterol, while increasing "good" HDL cholesterol.
✅ Manages weight: Muscle burns more calories than fat, which helps with weight management and reduces the risk of obesity-related diseases.

23/10/2025

📢 A small change in perspective can significantly alter your experience by reframing challenges as opportunities, leading to increased resilience and personal growth. By consciously shifting how you view a situation, you can change your emotions, actions, and overall outlook. This can be as simple as changing how you see yourself, like moving from "I'm not good enough" to "I am capable of success," or by viewing life's struggles from a more optimistic angle.

⭐ How it works

✅ Challenges become opportunities: An optimistic perspective can turn a problem into a chance for personal development. Instead of feeling defeated by obstacles, you might feel empowered to overcome them.
✅ Self-perception can shift: Changing your internal narrative from self-limiting beliefs to empowering ones can inspire you to pursue goals you previously thought were out of reach.
✅ Breaks routine: Engaging in small, unusual actions, like changing your daily routine, can break you out of "autopilot" and help you see the world with fresh eyes.
✅ Improves understanding: Viewing a situation from a different angle can help you better understand other people's perspectives and resolve misunderstandings.
✅ Connects to the present: Focusing on living in the present moment can alleviate anxiety about the future and depression from the past, promoting a sense of peace.

20/10/2025

⭐ Key motivational principles

✅ Embrace setbacks: View challenges and "messy moments" not as failures, but as essential parts of your journey that build strength and character.
✅ Focus on daily effort: Celebrate small, daily improvements and consistent hard work rather than fixating on an outcome that may not be immediate.
✅ Patience is crucial: Understand that significant achievements are not built overnight and require a long-term commitment to the journey. Impatience can lead to weak, unsustainable outcomes.
✅ Learn from difficulties: The lessons and character developed through struggle are often more valuable than instant gains.
✅ Develop resilience: By trusting the process, you learn to view obstacles as opportunities for growth, making you more capable of withstanding future challenges.
✅ Find your own pace: Don't let others' timelines rush you. Your journey is unique, so move at your own pace and focus on your own path forward.
✅ Cultivate the right mindset: Frame problems as fuel for your motivation and find the courage to take that first step, even when things are uncertain. A positive perspective is key to making progress.

17/10/2025

📢 The saying "health is wealth" means that good health is the most valuable asset a person can have, more precious than money. It highlights that a healthy body and mind enable one to work, earn, and enjoy life, while poor health can lead to financial strain from medical expenses and lost productivity. Therefore, prioritizing and investing in one's health is crucial for a prosperous and fulfilling life.

⭐ Why health is considered wealth

✅ Enables earning: Good health provides the physical and mental stamina to work and earn money.
✅ Prevents financial loss: Poor health can lead to high medical costs for treatment, hospitalization, and emergency services, which can deplete savings.
✅ Improves quality of life: Health allows for a more complete and enjoyable life, including happiness, energy, and the ability to engage in activities with loved ones.
✅ Foundation for all pursuits: Health is the foundation upon which other goals, such as career and financial success, are built. Without it, wealth has little meaning.

❤️

16/10/2025

📢 To stay strong, draw on your will and spirit, not just physical strength, and find inner power through facing challenges and cultivating resilience.

➡️ Focus on your inner strength:

✅ Indomitable Will: Realize that true strength lies in your will and spirit, a truth highlighted by Mahatma Gandhi.
✅ Inner Power: Look within for a source of strength that will always be there if you look for it, as Marcus Aurelius suggested.
✅ Resilience: Cultivate resilience to navigate difficulties, understanding that human nature is surprisingly resilient.

➡️ Embrace challenges and persistence:

✅ Growth Through Conflict: View challenges as opportunities for growth, as the human spirit grows stronger through conflict, according to William Ellery Channing.
✅ Facing Fears: Gain strength, courage, and confidence from every experience where you confront fear, noted Eleanor Roosevelt.
✅ Persistence: Understand that tenacity, or the strength to keep going, is more important than initial decision or inspiration.

14/10/2025

📢 To stay strong, draw on your will and spirit, not just physical strength, and find inner power through facing challenges and cultivating resilience.

➡️ Focus on your inner strength:

✅ Indomitable Will: Realize that true strength lies in your will and spirit, a truth highlighted by Mahatma Gandhi.
✅ Inner Power: Look within for a source of strength that will always be there if you look for it, as Marcus Aurelius suggested.
✅ Resilience: Cultivate resilience to navigate difficulties, understanding that human nature is surprisingly resilient.

➡️ Embrace challenges and persistence:

✅ Growth Through Conflict: View challenges as opportunities for growth, as the human spirit grows stronger through conflict, according to William Ellery Channing.
✅ Facing Fears: Gain strength, courage, and confidence from every experience where you confront fear, noted Eleanor Roosevelt.
✅ Persistence: Understand that tenacity, or the strength to keep going, is more important than initial decision or inspiration.

MRK Wellness

07/11/2025

05/11/2025

03/11/2025

31/10/2025

29/10/2025

27/10/2025

24/10/2025

23/10/2025

20/10/2025

17/10/2025

16/10/2025

14/10/2025

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Monday	08:00 - 17:00
Tuesday	07:00 - 17:00
Wednesday	08:00 - 17:00
Thursday	08:00 - 17:00
Friday	08:00 - 17:00