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Fitness & Wellbeing

Seed Cycling for Hormonal Balance & Fertility



Seed cycling is a gentle way to help reduce symptoms associated with high oestrogen and low progesterone levels such as PMT, ovarian cysts, clotting, endometriosis, breast sensitivity, irregular cycles and PCOS (polycystic ovary syndrome).

It focuses on increasing levels of oestrogen in the first phase of your cycle where oestrogen is required and boosts levels of progesterone in phase two of your cycle.

The principles are as follows:

Phase 1: Day 1 of period to day 15 of cycle (ovulation):-  Eat daily: 1 tbsp of ground flax seeds + 1 tbsp pumpkin seeds– with additional fish/krill oil during this phase to provide additional omega 3.

Phase 2:  Day 15 (ovulation) to day 28:-  Oestrogen needs to be kept in balance in phase 2 by increasing levels of progesterone.  Eat daily: 1 tbsp ground sesame seeds + 1 tbsp ground (or whole) sunflower seeds.    Evening primrose oil is recommended in this phase (to reduce inflammation and increase progesterone).

Additional points:

  • Ideally buy whole seeds then grind just before consuming.
  • Don’t eat the ‘wrong’ seeds out of phase, ie no flax or pumpkin in phase 2.
  • Sprinkle on muesli/porridge, smoothies, salads, soups etc.
  • Do not heat or cook the seeds
  • A tablespoon of ground seeds is not the same as 1 tablespoon of whole seeds.
  • Consult your GP for potential interactions of fish/krill oil with your health condition and/or medication.

As with many ‘natural’ alternatives, it can take 3-4 cycles to get the results you want, so be patient!

Written by Nathalie

Coping With Lockdown

Fitness Tip from Superher Fitness



During these difficult times it can be very easy to neglect our health and fitness. I understand it is a tough period for many of us and the uncertainty of the future can be worrying. Which is why it is more important now to look after ourselves to cope and support each other. If we don’t take care of ourselves then how can we look after others.

When I work with people I look at your health to see if you are in a good state of mind as well as physical health. You need to be in a good place not just physically, but mentally and emotionally which is essential for long-term happiness. Exercise helps with this so find something that you enjoy that you can sustain within your life. Whether your job has been affected or other circumstances has, you can choose what steps you take next. So, my advice is to get a routine and incorporate good habits within your life. Help reduce stress and injuries by scheduling 15 minutes of stretching/meditating each day. Stay hydrated by drinking regularly throughout the day. Go to bed earlier to enable you to achieve better rest to start refreshed the next day. Pick a good recipe book with some healthy recipes that you enjoy. We have recipe books or I highly recommend the green roasting tin if you don’t like spending time cooking. Schedule in your exercise for the day that you think you can stick to. Before worrying about what exercises you should be doing, prioritise something you can manage and do not dread to get you started. Whether that is running for 10 minutes and walking for 10 minutes, set yourself achievable goals to get into a routine that works for you. Always start off with low expectations that you can achieve within your workouts so you get the feel good factor of achieving it. You need a foundation to build on and then you can think about progressing.

Gain a good support network, make good use of social media and technology by keeping in contact with friends and family and hold yourselves accountable with each other. Going on a journey to become healthier with someone or even telling them about it will help you get there. Exercise will help your health, you did not need me to tell you that. But…. we all need reminding that we need to look after ourselves. If you look after your health by incorporating good habits then the rest will follow. You do not often get fitter or look better by becoming unhealthier so don’t be too hard on yourself if you have a bad day or two. We can stand still and let this pandemic affect our health or we can take action and alter our routines to stay healthy and do what we can to bounce back. So before you complicate or overthink about your training, start with the basics. Look after yourselves and start scheduling better habits into your routine. Adapt and overcome.

“Inspiring a healthier and stronger community”

Liam Hunn


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Fitness & Wellbeing

Dance Fitness with Just Jay & STEPS



Here’s the latest video from local dance fitness instructor, Just Jay Entertainment!

Keep your eye out for the next video 🙂

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Coping With Lockdown

Just Jay Dance



Introductions first…

I’ve never really been good at introductions, but thought it would be nice to share a little bit about “me” and what I do! 

My names Jay, originally from Leicester, I moved to Ipswich when I was 17 having left home to start my own business up as a professional singer and dancer. I’ve worked abroad, on ships, holiday parks, schools and worked with charities to celebrities. It’s taken years of grafting (in-between the bar work, shelf stacking and suffering) I finally am fully self employed in my 10th year living off “Just Jay Dance” doing what I love – entertaining. 

Don’t be fooled though – it’s hard work, painful at times! Disheartening. Lonely. Sometimes I wish I’d have been given a different set of skills! But I do what I can and especially in times like “now” I realise how important the entertainment industry is and wouldn’t choose anything else now.

Currently I’m sat dressed as the “Red Power Ranger” in my living room, having recorded 4 birthday messages for kids stuck in lockdown.

“I can’t imagine how hard it much be for some parents trying to make their kids birthday so special! Especially those too young to understand what’s going on!

So if me dressed as a character and wishing them a happy birthday or “to be good” then that’s my afternoon done. Tomorrow I’m reading “The ButterFly Lion” live on Facebook for children before they go to sleep while Monday morning recording 3 dance tutorials for teens to learn!

I had a choice when this “lockdown” happened – sit, moan and be absorbed by the never ending negative news OR try and use the tools I have to entertain my audience online for those needing a boost of happiness. I plan to share some of the things I’ve done for charity, friends and family as well as myself. If I can raise even one smile – my jobs been done. Tough crowd sometimes – but usually the most worth while and rewarding! 

Stay Safe,

Much Love

Jay x

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