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Physiotherapy. It’s one of those things we know is important, but we tend to ignore until something goes snap , crack  or why can’t I move my neck? In a recent chat with Yasmin Palfrey (The Fitness Physio) – a specialist musculoskeletal physiotherapist – I got a deeper look into not just the what  of physio, but the why . And trust me, it’s not just about getting you back on your feet. It’s about understanding how your physical body is the vehicle for everything else in life – mindset, motivation, and even mental health. Why She Chose This Path For Yasmin, the journey started young – not with textbooks, but with trauma. At 14, she witnessed her dad recover from a horrific accident that left him with a fractured femur, broken ribs and an ACL injury. Being by his side in those physio appointments opened her eyes: physiotherapists don’t just fix bones – they rebuild lives. “I saw how much it changed his recovery, his mindset, his ability to go back to work and feel a bit more like himself again,” she told me. That spark never left her. The Link Between Physical Health & Mental State You might think a physio's job is just to sort out sore joints and tweak niggles. But Yasmin sees it as far more holistic. “How you move affects how you feel,” she said. “We all know that post-workout high – those happy chemicals aren’t a myth. It’s science.”
She explained that running, for example, releases dopamine and other feel-good neurotransmitters – and that’s part of the reason people stick  to exercise. It’s less about aesthetics over time, and more about how it makes you feel . Debunking the “Running Ruins Your Knees” Myth Let’s address one of the biggest misconceptions head-on: “Running is bad for your joints.” Yasmin calls this out as one of the most frustrating myths she hears – even from other health professionals. “Actually, running – especially moderate running – can protect your joints. One study showed runners had a 10.8% lower  risk of developing osteoarthritis than sedentary people. Movement is medicine.”
Fuel Your Body – Properly She’s also noticed a worrying trend: people not fuelling enough to support their workouts. “Nutrition is essential. If you’re not eating enough to match your training, your energy drops and your injury risk spikes – especially for things like stress fractures.” Injury Prevention: Think Task-Specific Here’s the practical bit. Yasmin’s advice to stay injury-free? Warm up for what you’re about to do.  Runners? Don’t just stretch – try pogo jumps, hip openers, and lunges. Lifters? Focus on mobility and movement prep. Strength training is non-negotiable.  It builds resilience in joints and muscles. Tailor it to you.  There’s no one-size-fits-all. If running burns you out, swap it for HIIT or weights. Work with your body, not against it. Rehab Isn’t Just Physical – It’s Mental Too We talked about mindset a lot. Injuries, Yasmin explained, aren’t always avoidable. But how you respond  can make a world of difference.
“I’ve seen people with the same injury recover completely differently – and often it’s about mindset. Gratitude, visualisation, even journaling can help shift how someone experiences recovery.”
She even uses visualisation techniques with her clients: imagining each stage of the healing journey, picturing the steps back to full strength. And yes – there’s science behind that too. A Future That Embraces Mindset Work Despite being such a powerful tool, Yasmin never learned anything about mindset or mental resilience at uni. But now? She’s built it into her approach. That’s where The Fitness Physio Method  was born – her online programme blending expert rehab with mindset work. It’s a modern take on what physio should be: full-body, full-mind. Find Yasmin Online If you’re looking to train smarter, stay injury-free, or recover with a little more clarity and care – Yasmin’s your go-to.
You can follow her and learn more about The Fitness Physio Method  via her Instagram: @thefitnessphysio_
In a world obsessed with aesthetics, Yasmin reminds us of something deeper: your physical health is the foundation of everything.  Mood, mindset, motivation – it all starts with movement.

We all know lifting weights can sculpt your body – but did you know it could shape your brain too? That’s right. Strength training isn’t just about biceps and PBs. It’s one of the most underrated tools for boosting your mental clarity, memory, and long-term brain health. And it’s all thanks to some remarkable little messengers your muscles release when you move: myokines . Meet the Myokines – Your Brain’s Secret Allies When you lift weights, your muscles don’t just grow stronger – they talk to your brain. Literally. During and after exercise, your muscles release signalling proteins called myokines  that travel through your bloodstream and trigger all sorts of helpful changes in the body and mind. Here are three of the most important brain-boosting myokines: 🧠 BDNF (Brain-Derived Neurotrophic Factor) Think of BDNF as brain fertiliser. It supports the growth of new brain cells ( neurogenesis ), strengthens existing connections, and helps you learn and remember better. Low levels of BDNF have been linked to depression and cognitive decline – but exercise, including resistance training, can give those levels a serious lift. 🔧 IGF-1 (Insulin-like Growth Factor 1) IGF-1 plays a vital role in repairing and regenerating brain cells. It’s especially important as we age, and lower levels are often found in people with Alzheimer’s and other neurodegenerative diseases. The good news? Strength training has been shown to increase IGF-1, helping support brain health and resilience. ⚡ Irisin This one’s a bit of a rising star. Irisin is released during physical activity and may help convert white fat into energy-burning brown fat – but that’s not all. Some early research suggests irisin might also encourage the growth of new neurons and protect against cognitive decline. More studies are needed, but the potential is promising. Is Strength Training Better Than Cardio for Brain Health? Here’s the thing – it’s not a competition. Both cardio and resistance training offer powerful benefits for your brain. Aerobic exercise (like running or cycling) is excellent for increasing BDNF and improving mood. But strength training adds its own unique magic, especially when it comes to muscle-brain communication via myokines. In fact, studies have shown that doing resistance training just twice a week  can lead to improvements in executive function, memory, and even overall mental wellbeing – especially in older adults. The Bottom Line? If you’re only lifting weights for your body, you’re missing half the benefits. Strength training is one of the simplest, science-backed ways to build a stronger brain – one rep at a time. So next time you hit the gym, remember: you're not just chasing gains. You're investing in sharper thinking, better focus, and a more resilient mind. Stronger body. Sharper brain. What’s not to love?

When you think about "health and fitness," your mind probably jumps straight to squats, smoothies, and six-packs. But there's another kind of training happening all the time—right inside your brain. And just like your body, your mind  changes based on how you use it. Let’s break down the science—and why it matters to you. Neuroplasticity Every thought you have is more than just a passing feeling. It literally rewires your brain. Here’s how: Your brain’s neocortex  (the part responsible for higher thinking, decision-making, and planning) contains between 10,000 and 40,000 connections per neuron . When you think something, it sends neurotransmitters  across these connections—like an electric bolt jumping from one tree branch to another. Think that same thought again and again? That connection gets stronger. This process is called synaptic potentiation —your brain’s version of "muscle memory." Just like doing curls builds biceps, repeating a thought builds stronger neural pathways . Why This Matters in Fitness and Sport Every time you tell yourself “I’m not fit enough” or “I can’t do this,” you’re actually strengthening the brain circuits that believe that. But flip it—start repeating thoughts like “I’m building discipline” or “I’m getting stronger every session”—and you’re physically changing your brain to support that mindset. And it’s not just mindset—it’s biology. When clusters of neurons fire together to support a new belief or behavior, proteins are activated inside your nerve cells , entering the DNA and flipping genetic switches that help you grow new neural branches . That means: Your brain can literally grow in seconds New thoughts and repeated experiences lead to new, stronger connections Over time, your mental "jungle" gets denser, faster, and more powerful Train Your Brain Like You Train Your Body Mental reps matter just as much as physical ones. Here are 3 ways to start building a fitter brain: Visualisation  – Imagine yourself hitting a PB or walking confidently into a gym. Visualisation activates the same neural circuits as actually doing it. Positive Self-Talk  – Replace self-doubt with powerful affirmations. Repetition is key—remember, neurons fire together, wire together. Consistent Practice  – Whether it's breathwork, journaling, or simply being mindful of your inner talk, consistency is how the brain builds strength. Final Thought: You’re the Architect of Your Mind Your brain isn’t fixed—it’s plastic , which means it can change at any age, and fast. Thousands of new connections can be made in seconds . So if you’re working on your body, don’t forget your mind. Every thought is a rep. Every rep rewires you. And every day, you’re building something powerful—inside and out.

Let’s be honest—life can be overwhelming. Whether it's work stress, relationship struggles, or just the general chaos of modern life, sometimes we all need a little help. But with private therapy sessions often costing upwards of £50 an hour, getting professional support isn't always an option. The good news? You don’t have to go it alone. There are plenty of free online therapy resources out there, and they might just be the lifeline you need. The Rise of Free Online Therapy Gone are the days when therapy meant sitting in an office on a leather couch. Today, mental health support is more accessible than ever, thanks to the rise of online platforms offering free help. Whether you're looking for self-guided tools, peer support, or professional guidance, there’s something for everyone. Where to Find Free Online Therapy You can find free online therapy in the UK at If Only They Knew , a free wellness hub designed for young people in the health and fitness space. The platform connects users with expert advice, mental health resources, and real-life stories to support emotional well-being. Does Free Therapy Actually Work? Absolutely! While it may not fully replace one-on-one sessions with a professional, free online therapy can be a great first step. Many people find relief and support through online communities, guided therapy tools, and self-help techniques. If you need something more tailored, these resources can at least help you start your journey. Take the First Step If you’ve been putting off therapy because of the cost, now’s the time to explore your options. Free online therapy is out there, ready to help. Whether you need a listening ear, practical coping strategies, or a little emotional boost, support is just a few clicks away. Need a place to start? Join the If Only They Knew Club for free online therapy and coaching.

Business owner, former soldier and The Apprentice star, Mark Moseley, shares his take on feeling lonely as a business owner.

If there’s one thing Tyson Fury knows, it’s how to defy the odds. The heavyweight champion has fought his way to the top, not just in the ring but in life. Sharing his advice, Tyson Fury quotes "Follow your dreams and never say never because everything's possible."
Not only is Tyson living proof of this, but so is his brother Tommy, who Tyson shared his excitement for: "Tommy 3 or 4 years ago wasn't even a professional, today he topped the bill with 10,000 people, with the world watching the world biggest stars."
Tyson has achieved both in and out of the ring, winning multiple word titles and his net worth is said to be around £130,000,000+. It’s easy to doubt yourself. It’s easy to listen to the naysayers. But champions like the Furys prove that with persistence, belief, and relentless work, the impossible becomes possible. So, whatever your dream is - whether it’s stepping into a boxing ring, launching a business, or chasing a passion - take it from the Gypsy King: Never say never.

Speaking to our friends at Crowns Gym, former Champion Boxer Tony Bellew shares his advice on boxing training, recovering, ice baths and more.

If you're feeling flat and are struggling to get excited about your future, here's a method to help you. Use your vision board as an initial reference to begin thinking about what it will look  like to have these items or moments in the future. Then, begin to close your eyes to dive deeper and begin imagining what it would feel   like to already have those things now. With your eyes shut, engage your senses... How does it feel to have those things now? Do you feel the emotions of gratitude or excitement? Can you imagine the physical sense of touching your dream car's steering wheel for example? Think about how bright (or not bright) the things are in their colour. Are they shining? Can you see the finer details of this vision? Can you hear the vision? Can you imagine what the sound of the dream car's engine sounds like or the sound of the key turning in the door of your dream house? Do you smell the leather of your new car or the freshly cut grass in the garden of your dream home? Sit with this vision for a moment and try to engage all of your senses until you begin feeling like you are truly inside the vision. Build up your gratitude and excitement for this future moment as if you were already there. Once you have the excitement built up enough, squeeze your fist together (you can choose whatever trigger movement you like) at the moment your emotions are at their peak. Repeat this process as much as you like until you can begin anticipating that excitement. After some practice, every time you squeeze your fist together (no matter where you are) you will trigger that same level of gratitude, excitement and passion - giving you the energy needed to get yourself out of a flat moment. Think of it like a lighter, it may take several strikes of your thumb to get the flame, but once you do, it shines bright. The video below explains in more detail:

Taking the plunge into an ice bath  might seem extreme, but cold therapy has been used for centuries to boost health and recovery. Thanks to modern science and advocates like Wim Hof , we now understand the incredible benefits of exposing the body to cold temperatures. Whether you’re an athlete looking to speed up recovery or simply want to strengthen your mind and body , here’s why regular ice baths might be worth adding to your routine. 1. Reduces Inflammation and Muscle Soreness One of the main reasons athletes swear by ice baths is their ability to reduce inflammation and muscle soreness  after intense workouts. Cold water helps constrict blood vessels and decrease swelling, making it ideal for speeding up recovery . 2. Strengthens the Immune System Regular exposure to cold conditions can increase white blood cell production , helping your body fight off illnesses  more effectively. Studies suggest that cold therapy can boost the immune system , making you more resilient to infections. 3. Improves Circulation When you step into an ice bath, your body works harder to maintain its core temperature , improving overall circulation. Over time, this can lead to better cardiovascular health  and even help with conditions like high blood pressure . 4. Enhances Mental Resilience Ice baths aren’t just about physical benefits—they also train your mind . Sitting in freezing water forces you to control your breathing and stay calm under stress , improving mental resilience. Over time, this can help with stress management, anxiety, and overall mental well-being . 5. Supports Pain Management For those suffering from chronic pain conditions like fibromyalgia or rheumatoid arthritis , ice baths can offer natural relief. The cold water numbs nerve endings  and reduces inflammation, making it an effective method for pain management. 6. Increases Energy and Focus Ever noticed how a cold shower wakes you up? Ice baths take this effect even further by triggering a rush of endorphins , leaving you feeling energised and mentally sharp. Many people report feeling more focused and alert  after regular cold exposure. How to Get Started If you’re new to ice baths, start gradually: Begin with cold showers  before moving to full ice baths. Limit sessions to 2–5 minutes  initially. Focus on controlled breathing  to help your body adapt. Always listen to your body and avoid extreme cold exposure if you have health concerns. Final Thoughts Ice baths may be challenging, but the benefits are undeniable. From faster recovery and reduced inflammation  to stronger immunity and mental resilience , cold therapy is a powerful tool for anyone looking to enhance their health. Are you ready to embrace the cold? Give it a try and experience the transformation for yourself! Here's 10 more benefits from the cold therapy legend Wim Hof:

Feeling overwhelmed or anxious?  You’re not alone. In today’s fast-paced world, finding a simple yet effective way to manage stress is essential. That’s where self-havening  comes in - a powerful technique designed to help you regain control of your emotions and ease anxiety in minutes. British hypnotist Paul McKenna  has shared a step-by-step guide to mastering self-havening, and in this post, we’ll break down how it works, its benefits, and how you can apply it to your daily life. What is Self-Havening? Self-havening is a gentle, self-soothing technique that involves rubbing your arms, hands, or face in a specific way  to create a sense of calm. This method works by stimulating the brain’s delta waves , which help reduce stress, ease anxiety, and even process past emotional trauma. How to Practise Self-Havening In Paul McKenna’s video , he demonstrates how you can use self-havening to shift your emotional state in just a few minutes. Here’s how to do it: Cross your arms over your chest  and gently stroke downwards, from shoulders to elbows. Rub your hands together  slowly, as if washing them. Gently touch your face - stroking your forehead or cheeks lightly. As you do this, focus on positive thoughts or calming affirmations . Take deep breaths and allow yourself to let go of tension  with each exhale. Why It Works Self-havening helps to interrupt negative thought patterns , bringing your nervous system into a relaxed state. It’s particularly useful for moments of stress, before an important meeting, or even to unwind before bed. Make It a Daily Habit The beauty of self-havening is that it’s easy, quick, and can be done anywhere . Whether you need a moment of calm in a stressful situation or want to build it into your morning routine , it’s a powerful tool for improving emotional well-being. So, next time you feel overwhelmed, give self-havening a go - it could be the reset your mind needs.

Ever found yourself caught in a whirlwind of thoughts and emotions? We all know how life can get a bit chaotic at times, but what if you could start to weave calm and positivity into the everyday? That’s where rooting  comes in. Rooting is a transformative example of manifestation where you assign triggers to the world around you. It’s simple yet powerful. Picture this: every time you see a yellow car, it’s your personal nudge to feel grateful. Or, perhaps the next time you’re waiting at a traffic light, you tap into a sense of calm and patience, reminding yourself that everything unfolds in its own time. This technique works by attaching positive reminders to things that are already in your environment. Whether it’s a specific colour, an object, or a daily occurrence, rooting allows you to use these as signals to centre your mind, shift your emotions, and elevate your mindset. So, why not give it a try? Pick something around you - maybe the colour red, or even a clock ticking- and assign it as your reminder to pause and reflect. It’s a simple practice that brings you back to the present, boosts your mental wellbeing, and most importantly, gives you control over how you respond to life’s curveballs. Rooting is not just a method; it's a little invitation to find peace amidst the chaos. So, what’s your first trigger going to be?

Former champion Boxer George 'The Saint' Groves speaks about the power of visualisation to motivate you during training as well as the best way to physically recover after heavy training sessions...