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  • One tray salmon wonder recipe

    One tray salmon wonder recipe

    This super-easy and healthy one tray salmon wonder is packed full of goodness, rich in protein, B vitamins and essential omega-3 fatty acids. Tender salmon, delicious fresh veggies, rich, earthy lentils, and a sticky, sweet honey and mustard glaze all come together for a taste explosion. Ready in under 20 minutes and using just one tray, it is the perfect quick and healthy mid-week dinner.

    Ingredients (Serves 1):

    1 large salmon fillet

    100g fine beans, trimmed

    4 cherry tomatoes, halved

    80g pre-cooked puy lentils

    2 cloves of garlic, chopped

    Pinch of chilli flakes

    2 tablespoons honey

    1 tablespoon English mustard

    2 tablespoons chopped parsley

    Drizzle of olive oil

    Splash of water

    Method:

    1. In a small baking tray mix together the fine beans, tomatoes, garlic, parsley, chilli flakes, puy lentils and a pinch of seasoning.
    2. Place the salmon fillet on top of the vegetables.
    3. Make the glaze by mixing together the honey and mustard and spoon over the salmon.
    4. Finally add a splash of water to the baking tray and cook in a pre-heated oven at 200C for 10-15 minutes or until cooked*.
    5. Remove from the oven (careful – it’s hot!) and eat!

    *Cooking time will vary depending on how thick the fish is, so check regularly after 10 minutes.

    Nutrition

    Calories 662

    Total Fat 15g

    Total Carbohydrate 84g

    Protein 48g

  • Thai Rice Noodle Salad recipe

    Thai Rice Noodle Salad recipe

    This Thai inspired rice noodle dish is a bowl of sunshine great for any day of the year. Packed with nutritious vegetables, plenty of fresh herbs and the delightful aromatics of ginger, garlic, chilli and lemongrass, it provides all the nutrients needed for a super quick and healthy dinner. Delicious on its own as a vegetarian dish, it also works well with cooked prawns or sliced steak for an extra hit of protein.

    Ingredients (Serves 1):

    Salad

    50g flat rice noodles

    1 tbsp. vegetable oil

    ½ red onion, thinly sliced

    3 tbsp. fresh coriander, chopped

    3 tbsp. fresh mint, chopped

    6 fresh Thai basil leaves, ripped

    1 stick lemongrass, finely sliced

    1 clove garlic, sliced

    1-inch fresh ginger, chopped

    Selection of vegetables, about a handful of each: beansprouts, mangetout, baby sweetcorn (cut in half lengthways), spinach leaves, spring onions sliced

    Dressing

    Juice of 1 lime

    3 tbsp. fish sauce

    1 tsp brown sugar or honey

    1 Bird’s eye chilli, finely sliced (optional)

    1 tbsp. roasted peanuts, crushed

    Method:

    1. Cook the noodles – soak the rice noodles in a bowl of just boiled water and cover for 10 minutes.
    2. Make the dressing – combine the dressing ingredients together in a small bowl or cup and reserve.
    3. Stir-fry vegetables over a high heat- add the oil to a pan followed by the ginger, garlic and lemongrass and cook for 30 seconds before adding the rest of the vegetables. Stir fry for a couple of minutes before turning off the heat.
    4. Once the rice noodles have been in for 8-10 minutes, drain and add to the pan with the vegetables to combine all the ingredients.
    5. Finally, pour the dressing into the pan with the herbs, fold through to fully coat and serve.

    Time Required:

    Prep – 5 minutes

    Cook – 10 minutes

    Total – 15 minutes

    Nutrition

    Calories 413

    Total Fat 4g

    Total Carbohydrate 74 g

    Protein 15 g

  • Curried chicken & gnocchi en papillote recipe

    Curried chicken & gnocchi en papillote recipe

    Fragrant & delicious, this French-Indian-Italian fusion dish is the perfect warmer on a chilly winter evening. It is incredibly easy to make and takes no time at all to prepare. Plus, the ingredients can easily be scaled up to cater for any number of people.

    Cooking en papillote (in paper), keeps all of the delicious flavours and aromas locked in to make each bundle of “food love” irresistible. Fresh vegetables, melt-in-your-mouth gnocchi and perfectly cooked chicken, all drawn together with a creamy curry sauce – a marriage made in heaven!

    Ingredients (Serves 1):

    3 slices of courgette (80g)

    3 slices of red onion

    3 slices of tomato (70g)

    2 garlic cloves, sliced

    Thumb sized piece of ginger, grated or finely chopped

    1 chicken breast, thinly sliced

    2 teaspoons medium curry powder

    Handful of spinach (20g)

    Handful of dried gnocchi (100g)

    Handful of frozen peas (20g)

    4-5 fresh basil leaves

    6 tablespoons coconut milk

    2 tablespoons water (or wine)

    Drizzle of olive oil

    For the garnish (optional):

    Handful of fresh coriander

    Juice of half a lime

    1 fresh red chilli

    You will need:

    • 1 sheet baking parchment about 18inx18in (foil will also work)
    • 1ft of natural string
    • Pre-heat oven to 180°C fan/200°C non-fan.

    Method:

    1. Drizzle some olive oil over the parchment. Layer the vegetables, starting with the spinach, followed by the courgette, onion and tomato (sandwich each layer with the garlic, ginger and a pinch of curry powder for added punch). Finish by sprinkling a handful of gnocchi.
    2. Sprinkle the remaining curry powder onto the chicken and then place on top. Add a fresh basil leaf between each slice and finish by spooning over the coconut milk and finally the frozen peas.
    3. Bring the corners of the paper together trying to ensure there are no gaps and secure the neck with the string.
    4. Place your parcel on the middle of a baking tray and put in the pre-heated oven for 30 minutes. Once done, let the parcel rest in a bowl for a few minutes before untying the string and opening.
    5. Garnish with chopped coriander, lime and chilli – that’s it! You can enjoy this one straight out of the paper!

    Time Required:

    Prep – 10 minutes

    Cook – 30 minutes

    Total – 40 minutes

    Nutritional information:

    • Calories 692.5 per serving.
    • Fat 11.1g
    • Protein 70.3g
    • Carbohydrate 65.1g
  • A guide to mindful eating

    A guide to mindful eating

    Our relationship with food is complex. We eat for nourishment, pleasure and even social connection. But in our fast-paced world, eating can become automatic, even mechanical – something we do without really thinking, just because we have to. It’s easy to lose touch with the simple act of eating.

    Mindful eating offers a way to reconnect, fostering a healthier and more enjoyable experience with food.

    This isn’t about deprivation or fad diets. Mindful eating is about paying close attention to how we eat, savouring each bite, and understanding our body’s hunger and fullness cues. Research shows this practice can improve digestion, regulate appetite and enhance our enjoyment of food.

    Discover how to try mindful eating for yourself – and start reaping the benefits.

    Getting started: Building the foundation

    The journey to mindful eating begins even before we take a bite.

    • Planning and shopping: Instead of impulse buying at the supermarket, plan meals in advance. Create a shopping list that reflects those meals, prioritising healthy and whole foods. This reduces stress and ensures you have ingredients for mindful meals.
    • Tuning into your body: Learn to recognise your body’s hunger cues. Pay attention to physical signs like your stomach growling, low energy, or slight shakiness. Distinguish true hunger from emotional hunger, which often manifests as cravings for specific foods. Similarly, take note of your fullness cues. What does it feel like when you’ve had enough to eat?

    Bring your senses to the table

    Mindful eating is a multi-sensory experience. Engage all your senses to fully appreciate your food.

    • Visual: As you cook, plate or simply look at your food, observe its vibrant colours, textures, and take in the presentation.
    • Smell: Take a moment to inhale the aroma of spices, herbs or other freshly cooked ingredients.
    • Sounds: Listen to the sounds associated with food: the sizzle of a steak, the crunch of fresh vegetables or the clatter of dishes.
    • Taste: Take note of the different flavours and textures as you chew. Try to identify individual ingredients and seasonings.

    Slow down and savour

    Our fast-paced lifestyles often lead to rushed meals. Here’s how to slow down and truly enjoy your food:

    • Small bites, thorough chewing: Take smaller bites and chew your food thoroughly. This helps with digestion, allows you to fully taste the flavours, and can even lead to feeling fuller faster.
    • Put down your utensils: Between each bite, put your utensils down. This helps you savour each mouthful and prevents mindless overeating.

    Stay present in the moment

    Our minds can wander while we eat. Here’s how to stay present and focused on the experience:

    • Focus on your breath: If your mind wanders, gently guide your attention back to the present moment. Focus on your breath, feeling your stomach rise and fall with each inhale and exhale.
    • Notice your utensils: Pay attention to the feeling of the utensils in your hand. Notice its weight, texture and temperature.
    • Create the right environment: Minimise distractions by turning off phones and other screens while eating. If possible, find a quiet space where you can fully focus on your meal.

    Beyond the plate: Cultivating a long-term practice

    Mindful eating is a journey, not a destination. There will be challenges and slip-ups. Here’s how to cultivate a long-term practice:

    • Be kind to yourself: Don’t beat yourself up if you have a setback. Acknowledge it, learn from it, and move forward with self-compassion.
    • Gratitude practice: Take a moment before each meal to appreciate the food in front of you. Acknowledge the work put into growing, preparing and serving it.
    • Mindful snacking: Apply the principles of mindful eating to snacking. Choose single-serving portions and avoid automatically grazing throughout the day.

    By incorporating these practices into your routine, you can cultivate a mindful relationship with food, fostering a healthier and more enjoyable way to nourish your body and soul.

  • Eating seasonally this autumn

    Eating seasonally this autumn

    Autumn signals the coming of winter to our bodies – and with that comes the desire to consume more energy-dense foods like fats and carbs. While (sadly) humans don’t get to hibernate, the coming of colder weather and fewer hours of sunshine mean we find ourselves craving warming, stodgy meals.

    Let’s feed these cravings with seasonal autumn foods for maximum nourishment.

    Key takeaways

    • Autumn brings fresh, flavourful seasonal veg in the UK at its nutritional peak.
    • Squash, pumpkin, carrots and leafy greens like kale and spinach deliver essential nutrients.
    • Choosing seasonal produce cuts food miles and reduces your carbon footprint.
    • Eating with the seasons supports local farmers and communities.
    • Seasonal fruit and veg are often more affordable thanks to lower storage and transport costs.
    • Autumn produce lends itself to comforting, hearty recipes perfect for cooler days.
    • Staying hydrated and eating a variety of seasonal foods helps keep nutrition balanced.

    What foods are in season during the UK autumn?

    Seasonal foods include:

    • Apples
    • Blackberries
    • Elderberries
    • Lettuce
    • Marrow
    • Mushrooms
    • Pears
    • Plums
    • Potatoes
    • Pumpkin
    • Rocket
    • Squash
    • Sweetcorn
    • Watercress

    Eating seasonally over the autumn

    A healthy, seasonal diet in autumn might be a mixture of the following:

    • Root vegetables: carrots, squash, pumpkin and sweet potato
    • Whole grains: brown rice, quinoa, oats and millet
    • Legumes: beans, chickpeas, lentils, soybeans.
    • Green vegetables: broccoli, spinach, kale, celery, rocket and artichokes
    • Fruit: apples, pomegranates, citrus fruits and pears
    • Fish: sea bass, cod, sole and haddock
    • Herbs: ginger, turmeric, cinnamon, rosemary, thyme, basil and dill.

    Tips for eating seasonally this autumn

    • Focus on in-season produce such as sweet potatoes, squash, apples, dark leafy greens, beets and cook comforting foods like homemade soups and stews. These will help curb unhealthy cravings while providing plenty of nourishment.
    • Sneak as many fibre-filled vegetables into your autumn diet as you can with hearty soups. Add any greens, beans, lentils, whole grains, and veggies you may have along with protein, like chicken, prawns or tofu.
    • Get your vitamins with the citrus fruit that’s abundant in the colder months. Snack on oranges or make a delicious salad with some citrus and winter greens like kale.
    • While craving carb-rich food is natural and you shouldn’t deprive yourself, try and make healthy swaps when you can. For instance, a warming bowl of pasta and cheese can be made healthier by switching to a wholegrain pasta and adding a variety of roasted winter vegetables.
    • Make sure to drink plenty of water. Dehydration is actually common in cooler months as the lack of hot weather can fail to signal our thirst and ensure we’re drinking enough.

    Why is eating seasonally so important?

    It’s more environmentally friendly and sustainable

    When food has to travel a long way to get to the UK, it often comes with a larger carbon footprint. When you buy seasonal food, you’re helping to reduce the demand for out-of-season produce that needs to be transported from other countries. This helps to reduce the energy and greenhouse gases released through refrigeration, transportation, artificial hothouses, fuels and much more.

    When you eat seasonally, the food you eat is more likely to have been produced locally. This means that not only does it have a much shorter distance to travel (making it more environmentally-friendly and sustainable), but it is fresher and more nutritious. Additionally, you are also helping to support local farmers and the local community.

    It tastes better

    Food that is grown and picked in season will taste much riper, fresher and sweeter. Food transported long distances is often picked ahead of its ripeness so that it doesn’t arrive in the UK overripe and unusable – this means it isn’t picked at its optimal stage and won’t taste as good.

    When you eat locally, the time it takes for food to get from the ground to your table is drastically lower, meaning it’s fresher and tastier.

    It’s more nutritious

    As many nutrients in produce decline over time, long transportation means that by the time you receive it, many of the nutrients have been lost. By eating seasonal foods, you are more likely to get the full nutritional benefits.

    It’s more affordable

    Eating local food that’s in-season pushes down the cost of food as there’s no large transportation or storage costs. Usually when there’s a large harvest of in-season produce, cost naturally decreases.

  • Sound meditation: Everything you need to know about this healing practice

    Sound meditation: Everything you need to know about this healing practice

    If you’ve ever been lulled to sleep by ocean waves or used ASMR to calm your mind, you’ve experienced the power of sound for relaxation. But you can take it to an even deeper level with sound meditation.

    You may already be familiar with meditation practice. This usually involves listening to spoken words that guide you to focus on the present moment. With sound meditation, sounds and vibrations replace the words – think gongs, singing bowls and drums. It may seem a little unusual if you’re new to the concept, but even a short sound meditation session can have the same blissful, stress-melting properties as a trip to the spa.

    The use of sound for relaxation is well established throughout history and across all cultures. Ancient texts reveal that early civilisations used chanting to improve mental clarity and still the mind. This practice has evolved over time to incorporate a range of different instruments. In the 1940s, sound therapy was even used in the rehabilitation of soldiers returning from World War II.

    Listening to recorded sounds certainly has benefits – but a live session can really elevate your experience.

    If you’re keen to try live sound meditation, wherever that may be, what benefits can you expect?

    Benefits of sound meditation

    A reduction in stress

    Sound meditation can help alleviate stress, anxiety, and emotional overwhelm by
    providing space away from challenging experiences. As soothing sounds calm the mind and promote relaxation, any activity in the body and mind has a chance to settle, slow down, and pause.

    Gentle, soothing sounds can act as a natural stress reliever, dissolving existing tension within your body.

    Improved sleep

    Incorporating practices that promote relaxation in our everyday lives can further enhance the quality of our sleep. Allowing our bodies to transition into the state of rest-and-digest, rather than remaining in a high level fight-or-flight mode, makes sleep feel more accessible.

    This not only makes falling asleep easier but also encourages high-quality sleep throughout the night.

    Enhanced concentration & focus

    Meditating with sound requires you to bring your awareness to what you can hear, and continually bring your attention back whenever it wanders. By focusing the mind’s attention, we start to reduce mental chatter, negative self-talk, or habitual patterns. Over time, as your practice develops, immersing yourself in the sound can lead to an experience of calm and clarity, resulting in greater focus for the rest of your day.

  • How exercise and relaxation can help improve your mental health

    How exercise and relaxation can help improve your mental health

    If you’re feeling a little burned out or fatigued, you’re not alone. Everyone experiences low points in life, for a variety of different reasons. When this happens, it’s important to focus on caring for our mental health and looking after ourselves.

    There are plenty of ways you can prioritise your mental well-being. Exercise, nutrition, relaxation and socialising are all linked to mental health and can have a really positive impact on your mood. We’re not talking about a total lifestyle overhaul – there are some easy tweaks to your daily routine that can really boost your well-being.

    Manage your stress

    Stress isn’t just an emotion, it’s actually a physical condition too.

    When you’re stressed, your body triggers a fight-or-flight response and activates your immune system. Although that’s useful in dangerous situations, too much stress can leave you feeling mentally overwhelmed and physically exhausted.

    The great news is that most forms of exercise — from aqua aerobics to fast-paced HIIT classes — can act as a good stress reliever. Physical activity increases the production of feel-good endorphins, which reduce the negative effects of stress and anxiety and help to alleviate the symptoms of depression. Particularly intense exercise can even imitate the effects of stress, teaching your body how to process those things more effectively. Why not try a session in the gym, where you have complete control over the pace and length of your workout? Or, if you’re looking for something more guided, give an exercise class a go.

    But if you’re not up for working out, simply escaping to the spa can be the perfect way to break away from the pressures of the world. Your mind and body will benefit from the release of muscle tension, improved circulation and reduced blood pressure as you slip into a more relaxed state.

    Think healthy body, healthy mind

    The mental and emotional benefits of exercise and relaxation don’t stop with those stress-busting endorphins. Regular physical activity and taking the time to unwind offer a huge range of positive outcomes, such as:

    1.Better sleep

    Your body has to recover after exercise, which usually leads to a good night’s sleep — and being well rested opens up its own assortment of benefits. When you routinely get enough sleep, you’ll be more likely to:

    • Get ill less often
    • Find it easier to maintain the right weight for your unique body
    • Lower your risk of complex health concerns, including diabetes and heart issues.

    2.A self-esteem boost

    Exercise can help enhance your confidence, which can naturally carry over into other areas of your life. Increased confidence lets you put your worries into perspective and feel more at ease. You might also find that it helps improve your self-image and self-worth if that’s something you’re struggling with too.

    3.Improved brain power

    Cognitive functions can decline as we get older, but regular exercise at any age can benefit the hippocampus (the part of the brain that acts on memory) and improve its function. That means that people who exercise regularly are generally more likely to think more clearly and retain new information.

    4.More energy

    Physical activity increases blood flow, carrying more oxygen and nutrients to your muscles to make you feel more energised and alert. That feeling of being awake, and full of energy is a great way to improve your mental health and combat the effects of stress. It may also lead to better nutritional choices as you seek to “fuel the fire”.

    Strengthen your social bonds

    Spending quality time exercising, talking, and relaxing in the company of others is a wonderful way to maintain a positive state of well-being.

  • What is the ideal type of yoga for me?

    What is the ideal type of yoga for me?

    One of the many things to love about yoga is that there are so many different types. That means you can find a class to suit your needs, mood and goals on any given day, whether you’re looking to build strength, relax or work on your flexibility. But as a newcomer to yoga, that also means it’s not always easy to decide which type of class to go to.

    Some types of yoga are fast-paced and vigorous, while others are slow and methodical; some are more focused on physical poses, while others put the emphasis on philosophy or spirituality.

    You’ll find that some types of yoga are very relaxed and open to interpretation, while others are stricter and follow a pattern or routine. With all these variations of yoga available, how are you to know which class will work best for you?

    Well, that’s where we come in. To give you some direction, we’ve put together this guide to help you pick the right practice for your body and its needs.

    Hatha yoga

    Hatha Yoga is the traditional Sanskrit name used to describe a set of practices that are intended to prevent physical problems, heal existing ones and maintain overall health and wellbeing. It aims to achieve balance between the body and the mind through the use of physical poses, breathing techniques and meditation.

    These classes are all about the basics and are fairly slow-paced, requiring you to hold each pose for a few breaths. Generally considered a gentler form of yoga, Hatha can still be surprisingly challenging, as you build resilience and strength by holding poses.

    Good for: That being said, Hatha classes are usually recommended for a beginner to try out first, particularly if you’re starting yoga over 50.

    Vinyasa yoga

    Vinyasa yoga is not only meditative but also physically challenging. You’ll move though a dynamic sequence of postures, focusing on correct breath control as you work – it’s often referred to as flow yoga.

    Good for: In most Vinyasa classes you move fairly swiftly through the postures, so get ready to sweat as your heart rate rises. With faster movement and a continuous pace, Vinyasa yoga is good for those who want a physical workout that will get the heart pumping.

    Ashtanga yoga

    This form of yoga has eight components: morality; ethics; posture; breath control; sense control; concentration; meditation and absorption. It consists of six series of specifically sequenced yoga poses.

    Good for: This is a great class for people who like to follow guidelines and a set routine, as you tend to perform the same poses in the exact same order in each class.

    Hot yoga

    Hot yoga takes place in a heated studio, helping to provide a deeper muscular workout. As the body is warmer, you should be able to go deeper into poses – just don’t take it too far and give yourself an injury. A fast-paced class combined with extra heat might be a bit intense for some, so take it easy and remember to stay well hydrated.

    Good for: Hot yoga is said to help to boost the immune system, encourage relaxation and correct posture alignment, and is perfect for those looking for an intense sweat session.

    Iyengar yoga

    This type of yoga is known for its use of props – including belts, blocks, and blankets – as aids in performing postures, helping you work within a safe and effective range of motion.

    Iyengar is characterised by great attention to detail and precise focus on body alignment in each pose. Unlike in Vinyasa, each posture is held for a long period of time.

    Good for: Slower and more focused on the detail, it’s a good class for those who like to understand the body and get a good grasp of technique. This class is recommended for those who are more experienced.

    Core yoga

    A playful and tough class, core yoga isn’t one of the traditional types of yoga – it’s a newer style that focuses on core strength. It has all the elements of a normal yoga class, but here the focus is on strengthening your core: the abs, back, waist and buttocks.

    Good for: Those with specific injuries looking to strengthen their core muscles.

    Power yoga

    In this class you’ll experience a powerful and dynamic type of yoga. Positions are short and powerful enabling you to improve cardio endurance and your ability to focus on one activity for longer periods of time.

    Good for: Anyone looking to build strength and tone the body.

    Fitness yoga

    Fitness yoga is another new type, concentrating on movement, breathing and transitions from one posture to another and progression. Moves and postures are often sequenced together to music, making transitions seamless and graceful.

    Good for: This is the ideal class for those looking to increase their cardiovascular fitness while getting a sweat on.

  • The benefits of cold water therapy and plunge pools after exercise

    The benefits of cold water therapy and plunge pools after exercise

    While plunge pools have been around since the famous Roman baths, cold water therapy is having a real moment. There’s increased interest in the benefits of cold water immersion, and believe it or not, time spent in a plunge pool can be just as relaxing as a steamy sauna or a bubbly whirlpool. Learn why — and how — you should consider adding a cold plunge to your wellness routine, whether that’s taking a dip after exercise or building it into your spa time.

    Key takeaways

    • Cold plunge pools can boost energy, ease muscle soreness and lift your mood through endorphin release.
    • Regular immersion may strengthen immunity, aid recovery and reduce inflammation after tough workouts.
    • Start small: cold showers and breathwork build tolerance before moving into full plunges.
    • Keep sessions short — 2–5 minutes at first, working up gradually to a maximum of 10.
    • Those with heart or blood pressure concerns should seek medical advice before trying it.
    • Pairing cold plunges with sauna, steam or massage enhances relaxation and recovery.
    • Always listen to your body and respect your limits for safe, lasting benefits.

    What is a plunge pool?

    A plunge pool is a small pool filled with cold water for a refreshing dip. They take up about as much space as a whirlpool and are about relaxing rather than swimming.

    Plunge pool and cold water therapy benefits

    Spending time in chilly waters can be a great way to speed up your body’s recovery after tough workouts – cold water therapy is used by pro athletes to rebound after matches and training. The current research on cold water therapy is not comprehensive, but some studies suggest the benefits of cold plunges include:

    • Boosting your energy: Cold water stimulates blood flow and can provide an invigorating pick-me-up.
    • Alleviating muscle soreness: Cold plunges can reduce swelling and inflammation.
    • Aiding overall mental health: A quick dip in cold water has been shown to release feel-good chemicals, like endorphins, and can boost your mood according to a 2020 study.
    • Stimulating immune system health: According to a 2022 cold water immersion research review, there have been promising signs that cold water can help strengthen your immune system.
    • Speeding up recovery: After high-intensity exercise, cold water immersion can help regulate heart rate and facilitate a quicker cool down according to a 2019 study with cyclists.

    How to use a plunge pool at the spa?

    How to start using a plunge pool?

    You can start with some light activities to prepare you for the time in a plunge pool. Begin with some cold showers at home. After a regular shower, turn down the temperature and stand in the cold water for a couple of minutes—no more than five minutes total. Knowing how to use breathwork can also help you adapt to chilly temperatures. Take time to breathe deeply and slowly, and try counting while you breathe to keep an even pace. Intentional breathing can help you stay self-aware of how your body feels and know your limits.

    If you have any underlying health conditions, the very first thing you should do before using a plunge pool is to have a chat with your GP. Cold water immersion does have an impact on the circulatory system, so it can be risky for people with blood pressure issues, heart conditions, or other circulatory conditions. If your GP advises against it, do not do cold water therapy.

    How long should you stay in a plunge pool?

    Plunge pools used for cold water therapy are kept at a brisk ten to twelve degrees Celsius. For comparison, a nice warm bath at home ranges from 37 to 40 degrees Celsius. Sounds quite chilly, but you don’t have to tough out the cold for long. You should limit your time in the water to ten minutes maximum. Keeping early sessions short at around two to five minutes can help build up your tolerance to the cold.

    How do plunge pools fit into your time at the spa?

    Cold water therapy can be combined with other spa facilities to promote relaxation, and reduce muscle soreness and fatigue:

    Steam and sauna first, plunge pool second

    Renew and relax by combining time in a plunge pool with other spa treatments. Beginning in a warm steam room or sauna starts the process of soothing achy muscles and joints. Following the warm-up with a brief dip in a cooling plunge pool then stimulates muscle recovery and is incredibly refreshing.

    Pair cold plunges with a massage

    Not keen on sauna or steam? Taking a dip in a plunge pool after a massage session is a great way to reduce aches from muscle inflammation without spending time in hot temperatures.

    Add plunge pool time after workouts

    Of course, you can also use the plunge pool on its own, particularly if you’ve just had a workout. Hitting the plunge pool right after exercising can help kickstart your body’s recovery process so you can avoid lingering soreness after challenging sessions. Just make sure you shower first if you’re getting in after the gym!