It's time to get back to training with confidence! 💪In this month's newsletter, Rita and Inês share 6 simple and practical tips for starting 2025 at your own pace. From setting realistic goals to the importance of feeling amazing in what you wear, you have everything you need to make this year your strongest ever. 👉 Find out how to take the first step (or start again!) with motivation and style. You won't want to miss it! 📩

Do you want to enjoy Christmas without neglecting your health? In our guide, we reveal simple, practical tips for staying active, balancing the small pleasures of the festive season and enjoying the season with energy and good humour. Curious? Discover all the secrets in the complete guide!

We've put together a comprehensive guide to help you choose the perfect equipment for every type of training - whether it's running, weight training, yoga or cycling!

On 13 October we welcomed Sandra de Andrade to our office to talk about how Ayurveda can help improve our immune system. The doshas (Vata, Pitta and Kapha) and hygiene practices such as nasal and tongue cleansing were discussed. Recommendations included: eating fresh food and avoiding processed foods, using vitamin supplements and fibre, prioritising rest and physical exercise such as yoga, and maintaining a positive attitude to improve immunity.

Pre-workout nutrition is influenced by factors such as exercise type, time of day, workout duration and personal goals. While some people can train on an empty stomach, this isn't for everyone. The key is to provide enough energy for the workout, tailored to the intensity of the exercise, while ensuring comfort and motivation.

With the right energy, clothes and mood, there are no excuses to start training first thing in the morning!

 

Patricia Quintans, president and founder of Associação Atípicas, reflects on how movement has had an ever-present transformative impact on her life. Through daily walks and dances with her children, she discovered how physical exercise not only benefits health, but also opens up space for deep reflection and self-knowledge.

Ayurvedic Medicine, an ancient health system originating in India, remains relevant today, reflecting a growing search for natural and holistic therapeutic approaches. Emphasising the connection between body, mind, emotions and spirit, it offers practices such as meditation, herbal medicine and alignment with natural cycles to balance the demands of the modern world. Encouraging healthy habits, such as proper nutrition and rituals before meals, it stands out for its preventative approach in contrast to conventional medicine focused on treating existing illnesses.

Cultivating healthy relationships is an art that requires nourishment and balance in all areas of life, from the personal to the professional. Such relationships are fundamental to emotional, mental, and physical well-being, offering support and a sense of belonging. The journey begins internally, with self-knowledge and authenticity, and involves practices such as self-reflection, authenticity, empathy, clear communication and setting healthy boundaries. Every relationship is an opportunity for growth, enriching not only our lives, but also those around us.

Recent studies highlight the crucial role of physical exercise in cancer prevention, treatment, and recovery. Despite the persistent belief that cancer patients should rest, adequate exercise adaptations prove fundamental at all stages of the disease, relieving fatigue, anxiety, and depression, and boosting self-esteem. Survivors who maintain an exercise routine have a lower probability of recurrence, lower mortality, and a significant improvement in quality of life. The medical prescription of physical activity, following the recommendations of the American Cancer Association, is increasingly advocated, and professional monitoring is crucial to guarantee the safety and health benefits of these patients.

Yoga during pregnancy is an essential tool for promoting physical, mental, and emotional balance during this significant period. Regular practice offers benefits such as breath control to deal with anxiety, reducing physical discomfort such as back pain and swelling, as well as strengthening the pelvic floor to prepare the body for labour. Under the guidance of specialised professionals, such as @neliar.yoga, yoga becomes a source of confidence, balance and harmony for pregnant women.

Pranayamas are breathing exercises with the aim of controlling the energy - prana - that permeates all things, creates a healthy body, quiets the mind and brings balance to the emotions.