Client Corner | LiveWell Health

Double Plantar Flexor Stretch, A Biomechanical Perspective

Posted on February 26, 2026

Double Plantar Flexor Stretch

The double plantar flexor stretch is a weight bearing, closed chain exercise that encourages ankle dorsiflexion while engaging both lower limbs at the same time. It is an effective way to improve flexibility through the back of the lower leg while also integrating the foot, ankle, knee and hip into one coordinated movement.

As the heels move down towards the ground and the ankles travel into dorsiflexion, the calf muscles are placed under controlled stretch. The gastrocnemius and soleus are the primary muscles involved, with the gastrocnemius experiencing a stronger stretch when the knees are more extended due to its role across both the knee and ankle joints. The soleus provides deeper stability and control at the ankle, supporting improved movement efficiency. Together, this helps restore a more optimal length and function within the calf complex, which is essential for effective walking and running mechanics.

This movement also targets the deeper muscles of the lower leg, including tibialis posterior, flexor digitorum longus and flexor hallucis longus. These structures play an important role in maintaining arch support and controlling foot stability. By improving flexibility and reducing excessive tightness, the stretch helps the foot move more efficiently between pronation and supination during stance.

The position of the foot during this stretch is key. With both feet in contact with the ground, load is distributed evenly across the forefoot and heel. This encourages balanced joint movement through the ankle and midfoot, while also supporting more even loading of the Achilles tendon. Compared to single leg stretching, this can help reduce asymmetries and improve overall movement patterns.

Further up the chain, the hamstrings work to stabilise the knee, ensuring that the stretch is directed through the ankle rather than being compensated for by bending at the knee. This allows for a more targeted and effective stretch of the calf muscles.

From a connective tissue perspective, this stretch loads the posterior chain, linking the plantar fascia, Achilles tendon, calf muscles, hamstrings and into the pelvis. Improving the flexibility and function of this chain supports better energy transfer, which is essential for activities such as walking, running and jumping.

Neurologically, working both legs together increases sensory feedback from the feet and ankles. This can improve balance, coordination and overall movement control, particularly following periods of inactivity, prolonged sitting or repetitive loading patterns.

From a functional standpoint, improving flexibility in the calf muscles can increase stride length, enhance shock absorption and improve propulsion during movement. It can also reduce compensatory stress through the knees and lower back, supporting more efficient and comfortable movement patterns.

In summary, the double plantar flexor stretch is an effective, whole body movement that improves ankle mobility, supports Achilles tendon function and promotes more balanced, efficient lower limb mechanics.

If you are suffering with pain in the plantar or foot you can speak to our sports therapy or physiotherapy team by calling – 0330 043 2501. Alternatively you may be interested in a massage which you can book through our booking page located here.

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Wrist Flexor Stretch, A Biomechanical Perspective

Posted on February 26, 2026

Wrist Flexor Stretch Biomechanics

The wrist flexor stretch performed in a quadruped, weight bearing position is an effective upper limb mobility exercise that promotes flexibility through the front of the forearm while supporting joint control and stability. This position places the hand in contact with the ground, allowing the wrist to move into extension under controlled load, which helps counteract the flexion dominant positions commonly seen during typing, gripping, and manual work.

As the palms are placed firmly on the floor and the wrists extend, key forearm muscles including flexor carpi radialis, flexor carpi ulnaris, palmaris longus, flexor digitorum superficialis and profundus, and flexor pollicis longus are gradually lengthened. These muscles are responsible for bending the wrist and fingers, and when overused or held in shortened positions, they can become tight and overactive. Stretching them in this way helps restore a more optimal balance between muscle length and function, reducing unnecessary tension through the forearm.

With the fingers extended and body weight passing through the hands, this stretch creates a multi joint effect across the wrist and fingers. This encourages improved movement of the tendons as they glide through the carpal tunnel and along the finger pathways, helping to reduce friction and improve overall hand efficiency.

From a joint perspective, the closed chain nature of this exercise distributes load evenly across the wrist structures. This promotes better alignment of the carpal bones and reduces the risk of placing excessive strain on individual tendons or tissues. As a result, it is often a safer and more controlled option compared to aggressive passive stretching.

Further up the arm, muscles such as the brachialis, biceps brachii, brachioradialis, and pronator teres work to stabilise the elbow and forearm. This stability ensures that the stretch remains focused on the wrist and forearm, rather than being compensated for by movement at the elbow or shoulder.

Neurologically, holding the wrist in an extended, weight bearing position increases sensory feedback from the hand and forearm. This helps improve coordination between the muscles that flex and extend the wrist, enhancing overall joint control during tasks such as pushing, lifting, crawling, and weight transfer.

The stretch also influences the connective tissue system, loading the anterior fascial line of the upper limb. This can improve the ability of tissues to move freely against each other, supporting smoother hand opening and reducing fatigue in the forearm during repetitive activity.

From a functional standpoint, improving the flexibility of the wrist flexors can enhance dexterity, reduce the likelihood of overuse injuries, and support more efficient movement patterns during both everyday tasks and sporting activity.

In summary, the wrist flexor stretch is a highly effective, load tolerant exercise that helps restore forearm flexibility, improve wrist alignment, and support strong, stable, and pain free movement of the hand and wrist.

If you are suffering with pain in the wrists or flexors you can speak to our sports therapy or physiotherapy team by calling – 0330 043 2501. Alternatively you may be interested in a massage which you can book through our booking page located here.

Does Lymphatic Drainage Massage Work on the Face?

Posted on January 11, 2026

Does Lymphatic Drainage Massage Work on the Face? Benefits, Science, and Treatment Options

Introduction

Facial lymphatic drainage massage has gained popularity for its potential to reduce puffiness, improve skin tone, and promote a healthier, more refreshed appearance. Often seen in skincare clinics and wellness settings, many people ask: does lymphatic drainage massage actually work on the face? In this article, we’ll explore how facial lymphatic drainage works, its proven benefits, and when it may be an effective treatment option.

What is Facial Lymphatic Drainage Massage?

Facial lymphatic drainage massage is a gentle, rhythmic technique designed to stimulate the lymphatic vessels of the face and neck. These vessels help remove excess fluid, metabolic waste, and toxins from facial tissues.

Because the lymphatic system does not have its own pump, manual stimulation encourages lymph flow toward nearby lymph nodes—particularly around the neck and jaw—supporting natural detoxification and fluid balance in the face.

How Does the Facial Lymphatic System Work?

The lymphatic system in the face plays a key role in:

Draining excess fluid that causes puffiness
Removing waste products from skin tissues
Supporting immune and inflammatory responses
Maintaining healthy skin tone and texture

When lymph flow slows, due to stress, poor sleep, inflammation, sinus congestion, or post-procedure swelling, fluid can accumulate, leading to facial puffiness, dull skin, and a heavy or congested feeling.

Does Lymphatic Drainage Massage Work on the Face?

Yes, facial lymphatic drainage massage can be effective, particularly for reducing puffiness and supporting skin health. Clinical practice and emerging research suggest noticeable short-term improvements, especially when treatments are performed correctly and consistently.

It is important to note:

Results are often temporary, especially for cosmetic effects
Benefits improve with regular sessions
It supports natural processes rather than changing facial structure

Facial lymphatic drainage is best viewed as a supportive, preventative, and recovery focused therapy.

Benefits of Facial Lymphatic Drainage Massage

Commonly reported benefits include:

Reduced Facial Puffiness: Especially around the eyes, cheeks, and jawline
Improved Skin Tone and Glow: Better fluid circulation can enhance skin appearance
Support for Sinus Congestion: Encourages drainage around nasal and sinus areas
Reduced Inflammation: Helpful post-procedure or during flare-ups
Relaxation and Stress Reduction: Gentle stimulation calms the nervous system

Who Can Benefit from Facial Lymphatic Drainage?

Facial lymphatic drainage may be beneficial for individuals who experience:

Morning facial swelling or under-eye bags
Post-aesthetic or dental procedures (when appropriate)
Sinus congestion or facial tension
Stress-related jaw and neck tightness
Dull or congested skin

It is suitable for most people, though certain medical conditions require professional guidance.

Treatment Options for Facial Lymphatic Drainage

Manual Facial Lymphatic Drainage

Performed by trained therapists using light, precise movements to direct lymph flow toward the neck lymph nodes.

At-Home Techniques

Simple daily practices can support lymph flow:

Gentle facial massage
Gua sha or facial rollers
Deep diaphragmatic breathing

Proper technique is essential to avoid skin irritation or ineffective results.

Professional Therapies at Livewell Health

At Livewell Health, facial lymphatic drainage can be integrated into personalised treatment plans, including:

Facial Lymphatic Drainage Massage: Targeted techniques to reduce puffiness and support skin health
Sports Massage or Deep Tissue Massage: Addressing neck and upper-body tension that affects facial drainage
Medical Acupuncture: May support circulation and inflammation control
Physiotherapy: Postural and cervical support to optimise lymph flow

All treatments are tailored to individual needs and goals.

When Should You Consider Facial Lymphatic Drainage?

You may consider facial lymphatic drainage if you experience:

Persistent or recurring facial puffiness
Post-procedure swelling (with professional approval)
Sinus pressure or facial heaviness
Stress-related tension affecting the face and neck

If swelling is sudden, painful, or unexplained, seek medical advice before treatment.

What is Lymphatic Drainage?

Looking to reduce facial puffiness and support healthier skin naturally? At Livewell Health, our skilled therapists offer gentle, effective facial lymphatic drainage treatments tailored to your needs.

Book your consultation today and experience the benefits of professional facial lymphatic drainage massage. Alternatively please contact a member of our team.

How Does Massage Help Osteoarthritis?

Posted on January 11, 2026

How Does Massage Help Osteoarthritis?

This article builds on LiveWell Health’s wider osteoarthritis management guidance. Here, we focus specifically on how massage therapy may help reduce joint pain, stiffness, and improve mobility as part of a structured care plan. Osteoarthritis (OA) is a common joint condition where protective cartilage wears down, causing pain, stiffness, and reduced mobility. While medications, physical therapy, and exercise are primary treatments, massage therapy is often used as a complementary approach to help relieve symptoms and improve quality of life.

How Massage May Help Osteoarthritis

Massage may support osteoarthritis management through several mechanisms:

Reducing muscle tension around affected joints
Improving local circulation to support tissue health
Supporting relaxation and reducing general muscle stiffness
Reducing stress and promoting overall wellbeing

How Often Should Massage Be Used?

Benefits are typically seen with regular sessions over several weeks. Massage is not intended to replace medical treatment for osteoarthritis but may form a useful supportive approach when combined with exercise, weight management, physical therapy, and appropriate medical care.

Expected Timeline of Benefits

Week 1–2: Initial relaxation and mild reduction in muscle tension around affected joints; some improvement in comfort during daily activities.
Week 3–4: Noticeable improvement in joint mobility and reduction in stiffness; easier movement during walking, climbing stairs, or light exercise.
Week 5–6: Enhanced functional gains; more consistent pain relief and better tolerance for daily activity.
Week 7–8: Best short-term results observed in research; improved flexibility, reduced stiffness, and greater comfort in performing routine tasks.

Safety Considerations

Massage should be avoided if joint pain significantly worsens or if inflammation or swelling increases. Seek medical assessment if osteoarthritis symptoms change suddenly, or if there are severe pain, joint instability, or other unusual symptoms.

Can massage help Osteoarthritis

Get in touch!

At Livewell Health, our expert team of Physiotherapists can provide help through assessments and targeted treatments to help should you feel your suffering from Osteoarthritis, alternatively one of our specialits massage therapists can also help. Book your consultation today!

Dumbbell Chest Exercises

Posted on January 11, 2026

Dumbbell Chest Exercises — Evidence-Based Guide & Exercise Protocol

This article focuses on dumbbell chest exercises, a versatile and effective approach for building chest strength, improving shoulder stability, and supporting balanced upper-body development.
These exercises are commonly used in gym-based training and structured rehabilitation programmes.

Why Are Dumbbell Chest Exercises Used?

Dumbbell chest exercises allow each arm to work independently, encouraging balanced muscle activation and improved neuromuscular control. Research and clinical experience suggest dumbbell training can support:

Increased pectoral muscle activation
Improved shoulder control and stability
Reduced side-to-side strength imbalances
A more natural, joint-friendly range of motion

Who Are These Exercises Suitable For?

Dumbbell chest exercises are generally appropriate when:

You can perform pressing movements without shoulder or chest pain
Exercises are performed with controlled technique
They are part of a structured training or rehabilitation programme

If you are unsure whether these exercises are appropriate for you, please contact us.

Dumbbell Chest Exercises

The following exercises are demonstrated in accompanying videos and should be performed with slow, controlled movement.

Dumbbell Chest Press

How to perform:

Lie on a bench or floor holding dumbbells at chest height
Keep elbows slightly below shoulder level
Press the dumbbells upward until arms are extended
Lower slowly back to the starting position

Focus: Controlled pressing with stable shoulders and neutral wrists.

Dumbbell Chest Fly

How to perform:

Lie on a bench with dumbbells held above the chest
Lower the arms out to the side with a slight bend in the elbows
Stop when a comfortable stretch is felt
Bring the dumbbells back together under control

Focus: Controlled range without overstretching the shoulders.

Incline Dumbbell Press

How to perform:

Set the bench to a slight incline
Hold dumbbells at upper chest level
Press upward and slightly inward
Lower slowly under control

Focus: Targets the upper chest while maintaining shoulder stability.

Isometric Dumbbell Chest Hold

How to perform:

Lie on a bench holding dumbbells with arms extended
Hold the position for 10–20 seconds
Maintain steady breathing and shoulder stability

Focus: Improves endurance and shoulder stability.

How Often Should These Be Done?

Repetitions: 8–12 per set, 10–20 second holds.
Sets: 2–4
Frequency: 2–3 times per week
Rest for 60–90 seconds between sets. Choose a load that allows full control throughout each movement.

Safety Considerations

Stop if sharp chest or shoulder pain occurs
Reduce weight if form deteriorates
Avoid locking the elbows aggressively at the top of movements
Seek assessment if pain persists or worsens

If you are interested in further upper-body exercises, you may find the following useful. When training the chest, the triceps play a significant supporting role.

Exercises for triceps

Get in Contact!

At Livewell Health, our expert team of personal trainers and strength and conditioning coaches are on hand to answer any questions you may have and / or help you design a robust plan for your fitness efforts moving forward. Book your consultation Today, and start your fitness journey!

How Can Massage Help With Migraines?

Posted on January 10, 2026

How Massage Helps Migraines — Evidence-Based Guide & Treatment Protocol

This article builds on LiveWell Health’s wider migraine management guidance. Here, we focus specifically on how massage therapy may help reduce migraine pain, frequency, and associated symptoms as part of a structured care plan.

Why Massage Is Used in Migraine Care

Massage therapy is commonly used in migraine management due to its effects on muscle tension, nervous system regulation, and stress-related triggers. Research indicates that massage may reduce migraine frequency and intensity by influencing musculoskeletal tension and nervous system regulation, particularly when used alongside standard medical care.

How Massage May Help Migraines

Massage may support migraine management through several mechanisms:
• Reducing muscle tension in the neck and shoulders
• Improving local circulation
• Supporting relaxation of the nervous system
• Reducing stress and anxiety

Who Massage Therapy May Be Suitable For

Massage therapy may be appropriate when migraines are recurrent but stable, and when symptoms are influenced by muscle tension or stress. If you are unsure whether a massage is appropriate for your symptoms, please contact us.

Massage Techniques Commonly Used

Common techniques include neck and shoulder massage, upper back soft tissue release, scalp massage, and trigger point therapy.

How Often Should Massage Be Used?

Benefits are typically seen with regular sessions over several weeks. Massage is not intended to replace medical treatment for migraines but may form a useful supportive approach when combined with lifestyle management, exercise, and appropriate medical care.

Safety Considerations

Massage should be avoided if symptoms worsen or if neurological changes are present. Seek medical assessment if migraines are associated with sudden severe headaches, vision changes, or weaknesses.

Final Thought..

At Livewell Health, our expert team offers targeted recovery programs, sports therapy, acupuncture, and massage techniques to get you back on track. Book your consultation today, and start your recovery journey!

What Is Sleep Hygiene and Why Does It Matter?

Posted on December 24, 2025

Sleep plays a vital role in every aspect of our physical and mental wellbeing, yet it’s often the first thing we sacrifice when life becomes busy. Many people experience challenges such as poor-quality sleep, difficulty falling asleep, waking frequently, or feeling unrefreshed in the morning. These problems are often linked not only to stress or lifestyle factors, but also to poor sleep hygiene, the daily habits and environmental conditions that influence sleep.

Sleep hygiene may sound like a buzzword, but it is one of the most effective, evidence-based strategies for improving long-term sleep quality. By making small, sustainable changes to behaviour, environment, and routine, anyone can dramatically improve the way they sleep and recover.

What Is Sleep Hygiene?

Sleep hygiene refers to a set of healthy practices and routines that promote consistent, high-quality sleep. It is not a medical treatment or medication; rather, it is a behavioural approach grounded in well-established sleep science. Good sleep hygiene helps regulate your circadian rhythm (your internal body clock), supports deeper stages of restorative sleep, and reduces factors that disrupt your ability to fall asleep or stay asleep.

The goal is simple: to create the ideal conditions for your brain and body to rest.

What Is Sleep Hygiene and Why Does It Matter?

Why Is Sleep Hygiene So Important?

The quality of your sleep directly impacts your physical recovery, cognitive performance, mood, immune function, and hormonal balance. Poor sleep hygiene has been associated with increased stress, impaired concentration, reduced athletic performance, and a higher risk of pain sensitivity, something our clients at Livewell often report when dealing with musculoskeletal injuries or chronic tension.

Good sleep hygiene can:

Improve the speed at which you fall asleep
Enhance sleep depth and duration
Reduce night-time waking
Improve energy levels, mood, and concentration
Support physical recovery and tissue repair
Enhance immune system resilience

For athletes, active individuals, and those recovering from injury, good sleep is one of the most underrated performance tools available.

Key Components of Healthy Sleep Hygiene

A Consistent Sleep Schedule

The human body thrives on routine. Going to bed and waking up at the same time every day helps regulate the circadian rhythm, making it easier to fall asleep naturally and wake feeling refreshed. Irregular bedtimes, especially large variations between weekdays and weekends, create a “social jet lag” that disrupts sleep quality.

Aim to keep your sleep and wake times within the same 30-minute window each day.

Creating a Sleep-Friendly Environment

Your bedroom should act as a sleep sanctuary. Small environmental adjustments can significantly improve sleep quality:

Temperature: A cool room (around 16–18°C) helps your body achieve deeper sleep.
Light: Reduce bright lights in the evening and use blackout curtains or eye masks to block light during sleep.
Noise: White noise, earplugs, or a quiet fan can minimise disturbances.
Comfort: A supportive mattress and pillows tailored to your sleeping position can make a significant difference.

Where possible, limit your bedroom to sleep and intimacy only. Avoid working, eating, or watching TV in bed, as this blurs the mental association between bed and rest.

A Relaxing Pre-Sleep Routine

Winding down is essential. About 60 minutes before bed, switch into a calming routine to signal to your brain that it’s time to slow down. Good options include:

Gentle stretching or yoga
A warm shower or bath
Reading a book
Deep breathing or mindfulness
Listening to soft music

Avoid stimulating activities such as scrolling on your phone, watching intense TV shows, or working. Digital screens emit blue light, which suppresses melatonin, the hormone that prepares your body for sleep.

Limiting Sleep Disruptors

Certain substances and habits can significantly impair sleep:

Caffeine: Avoid after mid-afternoon, as it can stay in your system for 6–8 hours.
Alcohol: Although it may feel relaxing, alcohol disrupts REM sleep and leads to more night-time waking.
Nicotine: A stimulant that can make it harder to fall asleep.
Heavy meals: Eating large or spicy meals close to bedtime can disrupt digestion and sleep.

Be mindful of hydration as well, drinking too much before bed can cause multiple night-time trips to the bathroom.

Staying Physically Active

Regular physical activity improves sleep quality by reducing stress, balancing energy levels, and supporting overall physical health. However, avoid vigorous exercise within two hours of bedtime, as this can increase alertness and heart rate. Light stretching or mobility work in the evening is perfectly fine.

Managing Stress and Mental Load

A busy or anxious mind is one of the biggest barriers to falling asleep. Techniques such as journaling, breathing exercises, guided meditation, or setting aside a daily “worry window” can help offload mental clutter.

If thoughts keep cycling at night, keep a notepad by the bed to jot down anything you need to remember for the morning.

Common Signs of Poor Sleep Hygiene

You may need to improve your sleep hygiene if you regularly experience:

Difficulty falling asleep
Waking frequently during the night
Feeling unrefreshed in the morning
Relying on caffeine to function
Using screens in bed
Irregular sleep patterns
Struggling with mood or concentration

The good news? Most of these issues can be dramatically improved with simple, consistent habits.

Final Thoughts

Sleep hygiene is one of the most powerful tools for improving overall health, recovery, and daily wellbeing. Whether you’re an athlete, someone managing chronic pain, or simply wanting to feel more energised, adopting good sleep habits can transform your quality of life.

At Livewell Health, we regularly support clients whose recovery is tied directly to sleep quality. By combining good sleep hygiene with effective treatment, whether physiotherapy, massage, or lifestyle coaching, you can optimise your health from the inside out.

What is Creatine and what are it’s benefits?

Posted on April 12, 2025

What is Creatine and what are it’s benefits?

Creatine is one of the most researched and widely used supplements in the world of fitness and sports performance. Naturally found in small amounts in meat and fish, and also produced by the liver, kidneys, and pancreas, creatine plays a vital role in your body’s ability to generate quick energy — especially during short bursts of intense activity like sprinting or weightlifting.

When used as a supplement, creatine can significantly boost performance, strength, and recovery, making it a staple in many athletes’ and fitness enthusiasts’ routines.

How Does Creatine Work?

Creatine helps produce adenosine triphosphate (ATP), the body’s primary source of energy during high-intensity, short-duration exercises. However, ATP stores are limited and typically get used up within the first 10 seconds of intense activity.

Supplementing with creatine increases your body’s phosphocreatine stores, which in turn helps replenish ATP more quickly, allowing you to train harder and longer before fatigue sets in.

Benefits of Creatine

Creatine offers several benefits, both for physical performance and overall wellness:

1. Improved Strength and Power

Creatine enhances your ability to perform short, explosive movements, such as lifting heavy weights or sprinting. It enables you to push beyond normal limits, leading to improved strength over time.

2. Increased Muscle Growth

By allowing for more reps or heavier loads during training, creatine supports muscle hypertrophy. It also draws water into muscle cells, creating a fuller appearance and enhancing protein synthesis.

3. Enhanced Athletic Performance

Athletes in sports like football, basketball, rugby, and athletics can benefit from creatine’s ability to improve speed, agility, and power in activities lasting less than 30 seconds.

4. Cognitive and Brain Health

Emerging research suggests that creatine may also support brain function, especially in times of mental fatigue or sleep deprivation. It may help with memory, focus, and mental clarity.

How to Take Creatine

The most common and well-studied form of creatine is creatine monohydrate, typically available in powder form. It’s easy to mix with water, juice, or protein shakes.

Typical Dosage:

Maintenance dose: 3–5 grams per day
Optional loading phase: 20 grams per day (split into 4 doses of 5g) for 5–7 days, followed by a maintenance phase

You can skip the loading phase if preferred — your muscles will still saturate with creatine over time, usually within 3–4 weeks.

Tip: Take creatine around the time of your workout, ideally post-training, when your muscles are more receptive to nutrient absorption.

Is Creatine Safe?

Yes. Creatine is one of the most studied sports supplements, with decades of research supporting its safety and effectiveness in healthy individuals when used as directed.

That said, hydration is key. Because creatine draws water into your muscles, it’s important to stay well-hydrated to prevent side effects.

Possible Side Effects (usually mild):

Water retention
Stomach discomfort
Dehydration
Muscle cramps
Kidney stress (rare – typically only in those with pre-existing kidney issues)

If you experience any discomfort, reduce your dosage or stop use temporarily. Those with kidney conditions should always consult a healthcare professional before taking creatine.

Who Can Benefit from Creatine?

Creatine isn’t just for professional athletes or bodybuilders. It’s beneficial for anyone who wants to improve strength, power, muscle mass, or performance in high-intensity activities.

Ideal users include:

Weightlifters and gym-goers
Sprinters and explosive athletes
Competitive sports players (e.g. rugby, football, basketball)
Individuals looking to gain muscle or recover faster

Want to Maximise Results with Nutrition?

While creatine is a powerful tool, nutrition plays a vital role in unlocking its full potential. Pairing your creatine supplementation with a personalised nutrition plan can help you:

Maximise muscle gain
Improve recovery
Maintain optimal hydration and electrolyte balance

Our expert team at Livewell offers tailored nutrition advice for performance, recovery, and general wellbeing. Whether you’re new to supplements or want to build a science-backed nutrition strategy, we’re here to help.

Book your nutrition consultation today to get the most out of your training and supplementation.

What are the benefits of Protein?

Posted on April 12, 2025

What are the benefits of Protein?

Understanding Protein: The Essential Nutrient for Muscle Growth, Recovery, and Overall Health

When it comes to improving your fitness, supporting recovery, and maintaining a healthy body, protein is one of the most important nutrients you can include in your diet. Whether you’re training for strength, looking to tone up, or simply aiming to feel more energized, understanding how protein works — and how much you need — is key to achieving your goals.

In this article, we’ll explore what protein is, why it’s essential, how much you need, and the best sources of protein, including plant-based options and supplements. Plus, we’ll link you to our expert nutrition advice services to help you fine-tune your diet for peak performance.

What is Protein?

Protein is one of the three macronutrients our bodies need in significant amounts, alongside carbohydrates and fats. It’s made up of molecules called amino acids, often referred to as the “building blocks of life,” due to their crucial role in repairing and maintaining body tissues.

Why is Protein Important?

Protein plays several vital roles in the body, particularly when it comes to:

Muscle growth and recovery
Tissue repair
Supporting healthy skin, hair, and bones

When you exercise, especially during resistance training or high-impact workouts, your muscles experience tiny tears (micro-tears). Protein helps repair these tears and rebuild muscle fibers, allowing muscles to grow stronger and more resilient over time.

This makes protein-rich diets essential not only for athletes but also for anyone looking to stay active, age healthily, or improve their body composition.

If you’re unsure how much protein your body needs based on your training routine or health goals, our team at Livewell offers personalised nutrition consultations. Speak to a nutrition advisor today →

How Much Protein Do You Need?

The recommended daily protein intake for a healthy adult ranges from 0.66 to 1 gram of protein per kilogram of body weight.

However, if you’re regularly exercising — especially with the goal of building or maintaining muscle mass — you may benefit from a higher intake, typically around:

1.4–2.0 grams of protein per kg of body weight per day

Example: A person weighing 70kg would require between 98g and 140g of protein per day to support muscle growth and recovery.

Still unsure how to calculate your protein needs? Contact our Nutritionists and they can help you determine exactly what your body needs based on your lifestyle, goals, and training schedule.

Top Sources of Protein

Protein can come from both animal and plant-based sources, so it’s easy to build a high-protein diet that fits your preferences.

Animal-based protein sources:

Chicken breast (30g per serving)
Cod fillet (20g per serving)
Eggs (approx. 10g per 2 eggs)
Milk, cheese, and yoghurt

Plant-based protein sources:

Lentils (25g per boiled cup)
Chickpeas, beans, tofu, and tempeh
Quorn meat alternatives
Nuts and seeds (approx. 5g per handful)

➡️ Tip: Aim to vary your protein sources. While red meat is protein-rich, excessive consumption can increase health risks such as heart disease and type 2 diabetes due to its high fat content. Lean meats like chicken or fish, and plant proteins, are healthier everyday choices.

If you’re vegetarian or vegan and unsure how to balance your meals, our plant-based nutrition support is designed to help you get the nutrients you need without compromise.

What About Protein Shakes?

Protein shakes are a convenient and efficient way to boost your intake, especially around workouts or when you’re short on time.

Powder-Based Shakes:

These are typically made using whey protein, casein, or vegan blends like pea or rice protein. One scoop usually provides around 20g of protein and can be mixed with water or milk.

Food-Based Protein Smoothies:

Alternatively, you can create a high-protein shake using whole food ingredients such as:

Frozen fruits
Greek yoghurt
Peanut or almond butter
Milk or plant-based alternatives

These shakes double as tasty meal replacements or post-workout recovery drinks.

Ready to Level Up Your Nutrition?

Protein is essential — but it’s just one piece of the puzzle. From macronutrient planning to meal timing, our expert team is here to help you fuel your body the right way.

Click here to book your personalised nutrition consultation with our Livewell Health team and start building better habits today. Alternatively contact one of our team and we will be only to happy to help where we can.

Supporting CBRE’s Row 50 Challenge

Posted on April 11, 2025

Supporting CBRE’s Row 50 Challenge: Helping Raise £50,000 for Alzheimer’s Society

On Friday 4th April, the Livewell Health event team had the pleasure of attending CBRE’s annual Row 50 Challenge at their London offices – an inspiring event that brings together teams and individuals to row 50km in support of a vital cause. This year, the challenge raised a phenomenal £50,000 for the Alzheimer’s Society, helping to support their mission to ensure dementia is recognised as a national health priority and to improve care, support, and awareness across the UK.

Representing Livewell Health on the day were Kit, Tracey, and Stephen, who were on-site throughout the event offering much-needed event recovery services to the dedicated rowers. These services included the incredibly popular Hyperice Normatec Compression Boot Therapy, provided in anti-gravity chairs for maximum comfort, as well as sports event massage and therapy, and injury prevention and assessment support.

The atmosphere at the CBRE offices was buzzing with energy, determination, and community spirit as dozens of participants gave it their all for a cause close to so many hearts. From first-time rowers to seasoned employees, every kilometre rowed was a powerful show of support for individuals and families affected by dementia.

Our team thoroughly enjoyed being part of the day, helping participants recover, recharge, and continue their rowing efforts with reduced fatigue and improved mobility. These types of events are a great reminder of the role recovery and preventative care play in supporting both performance and wellbeing, especially during physically demanding challenges.

We’d like to extend a huge thank you to CBRE and Rebecca, who led the organisation of this incredible event, for inviting us to be part of such a meaningful day. The funds raised will go a long way in supporting the Alzheimer’s Society’s work, which includes groundbreaking research, vital support services, and advocacy to improve the lives of people living with dementia.

For our team, the highlight was seeing how positively participants responded to our services. Many shared how the compression therapy and massage support helped relieve aches and stiffness, allowing them to complete the challenge feeling stronger and more supported. The feedback we received reaffirmed why we do what we do – helping people move and feel better, especially when they’re pushing their limits for a great cause.

We left the event feeling inspired, grateful, and proud to have played a part in such an impactful initiative. Congratulations once again to all the teams and individuals who took part, and of course, to CBRE for hosting another successful Row 50 Challenge. Here’s to continuing to make a difference – one stroke, one service, and one event at a time.

For more information about our event services or to bring Livewell Health to your next charity or corporate wellness event, get in touch with us today.

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