Back Care Awareness Week: Massage, Posture & Everyday Relief

We can all feel the shift in the weather and as the leaves turn golden and the air grows crisp, so begins the season of cosy jumpers, hot drinks... and unfortunately, sniffles, coughs, and fatigue. But it doesn’t have to be that way. At MindBody Therapy, we believe in supporting your immune system naturally, so your body can stay resilient, balanced, and vibrant throughout the changing seasons. Whether you’re already feeling run down or simply want to prevent autumn colds and flu, here’s our go-to guide to boosting your immune health with a holistic approach that actually can work. Why Does Your Immune System Need Extra Support in Autumn? Autumn is a time of transition—not just in nature, but within your body too. Lower temperatures can slow circulation and immune responses Shorter days often lead to less vitamin D and lower mood Back-to-school bugs and seasonal viruses increase exposure Stress ramps up as the year winds down, impacting your immune resilience 1. Immune-Boosting Nutrition for Autumn What you eat now can make a big difference in how your body handles seasonal stress and viruses. Eat These Autumn Superfoods: Root vegetables: Sweet potatoes, carrots, and beets are grounding and rich in antioxidants Dark leafy greens: Kale, spinach, and chard support detox and are packed with vitamin C and iron Garlic and onions: Natural antivirals that strengthen the immune system Mushrooms: Especially shiitake, reishi, and maitake for immune modulation Supplements That Help: Vitamin C and Zinc: Essential for fighting off infections Vitamin D3: Especially important as sunlight decreases Elderberry & Echinacea: Herbal allies for preventing colds and flu 2. Reduce Stress to Protect Immunity Chronic stress weakens the immune system more than most people realise. Autumn is the ideal time to slow down, reset, and rebalance. Holistic Therapies to Reduce Stress: Reflexology: Supports lymphatic flow and calms the nervous system Massage Therapy: Releases tension, improves circulation, and reduces cortisol Acupuncture: Balances energy (Qi), supports immunity, and lowers stress responses 3. Prioritise Rest & Sleep Sleep is your body’s natural repair time. Without enough quality rest, your immune system doesn’t stand a chance. Tips for Autumn Sleep Hygiene: Keep a consistent bedtime routine Limit screens and artificial light in the evening Try herbal teas like chamomile, valerian, or lemon balm Need help switching off? Try our Sleep Focus Study CD http://phore.st/52lj8 to deeply unwind. 4. Gentle Movement & Breathwork Movement helps lymphatic flow and keeps your body detoxing efficiently, while deep breathing lowers inflammation and stress. Ideal Autumn Practices: Tai Chi or Qi Gong: Gentle, grounding movements that support energy flow Yoga & breathwork: Boosts lung capacity and calms the nervous system Nature walks: Connect to seasonal rhythms while boosting mood and immunity Join our Weekly Autumn Yoga for Immunity class – small groups, beginner-friendly. Reserve your spot now. Ready to Strengthen Your Immune System Naturally? This autumn, take a proactive approach to your health. Small, consistent changes—along with the right holistic support—can help you stay energised, focused, and cold-free all season long. Autumn is a Time for Balance and Renewal Give your body the care it needs with our expert practitioners and nurturing space. You don’t have to wait to feel better. Book your immune boosting session today

How to Recover from Summer Fatigue and Rebalance Your Body

Tired of daily aches, stiffness, and tension? It's frustrating when your body feels constantly run down. I've been there, dealing with sore joints and slow mornings, and I've found that it's not one "magic" fix but rather consistent, small habits that make the biggest difference. At the core of my routine are a homemade tonic and a few key rituals.

Life presents us with constant transitions, challenges, and uncertainties. Whether it’s navigating personal change, financial stress, or emotional upheavals, resilience is the key to moving forward with strength and confidence. It’s easy to feel stuck or unsure when life keeps throwing curveballs. But here’s the truth: you’ve already come through so much — and every time you made a choice to try, to shift, to hope — you build a life muscle. You don’t have to have it all figured out. You just need to take the next step with intention. Every choice we make—big or small—shapes our future. What if your thoughts, fears, or beliefs are quietly steering your path? Start noticing your inner dialogue. Start believing that change is possible. Start choosing from a place of hope, not fear. And when you're ready, workshops like Building Life Muscles are here to guide you — not just with tools, but with community and clarity.  The Building Life Muscles workshop series is designed to equip participants with the tools and mindset needed to overcome obstacles, adapt to change, and thrive in all aspects of life. Each session focuses on a different area of resilience, guided by Devon Burke and Karen Burke , experienced coach, therapist and facilitators. See the series below - go to the Whats On page for more information on the coming workshop. WHAT TO EXPECT AT THESE WORKSHOPS: Through open conversations, guided reflection, and shared storytelling, participants will explore how past experiences may still be shaping their present. Together, the group will uncover practical tools to begin releasing those blocks and rebuilding a stronger, more empowered sense of self. This is a safe, supportive space for anyone ready to face what’s been holding them back—and take the first steps toward the life they truly deserve. Everyone is welcome. Investment: £25 per person Call 020 3417 6108 to book your place or the BOOK NOW button at the top of the page Limited numbers - Please book by the Wednesday before each workshop.

Your lymphatic system plays a vital role in removing waste, toxins, and excess fluid from the body—but unlike your heart, it doesn’t have a pump. Staying active, drinking plenty of water, deep breathing, and eating whole foods can all support natural lymph flow. However, when your system needs an extra boost—especially after illness, surgery, or during periods of fatigue or swelling— Manual Lymphatic Drainage (MLD) massage offers a gentle, effective way to stimulate lymph flow, reduce puffiness, and support your body’s natural detox process. Manual Lymphatic Drainage (MLD) is a gentle, rhythmic massage technique designed to stimulate the lymphatic system, helping to reduce swelling, boost circulation, and detoxify the body. During the treatment, your therapist will use light, precise, and flowing movements to encourage the natural drainage of lymph fluid, promoting a sense of deep relaxation. The session is typically very soothing and can leave you feeling lighter, refreshed, and less puffy. Symptoms That May Benefit from Manual Lymphatic Drainage Swelling & Fluid Retention – Persistent puffiness in the legs, arms, or face due to poor lymph circulation. Post-Surgical Swelling – After cosmetic or medical procedures (e.g., liposuction, tummy tuck, or orthopedic surgery) to reduce inflammation and promote healing. Chronic Fatigue & Fibromyalgia – Helps reduce body heaviness, improve circulation, and ease pain. Weakened Immune System – Frequent colds, infections, or sluggish recovery from illness due to a slow lymphatic system. Sinus Congestion & Allergies – Helps drain excess mucus, reduce sinus pressure, and improve breathing. Digestive Issues & Bloating – Can aid in reducing abdominal bloating and improving gut function. Cellulite & Skin Health – Encourages detoxification, reduces water retention, and improves skin tone. Stress & Tension – MLD’s gentle, rhythmic movements promote relaxation and reduce nervous system stress. If you experience any of these symptoms, MLD could help restore balance and enhance overall well-being. * NB. Please note that Lymphoedema should only be treated by a therapist who has received specific training for Lymphoedema. If this is what you are requiring please ask reception for further details. Why Buy a Package of Manual Lymphatic Drainage (MLD) Treatments? Buying a package of MLD treatments ensures consistent results and supports the body’s natural healing process over time. Since the lymphatic system works gradually, multiple sessions help maintain the benefits, such as reducing swelling, improving circulation, detoxifying the body, and boosting immunity. Benefits of Committing to a Package: Post-Surgical Recovery – Continuous treatments help manage swelling, speed up healing, and improve results after cosmetic or medical procedures. Chronic Conditions – If you have fibromyalgia, or autoimmune issues , regular sessions provide ongoing relief. Detox & Wellness – A series of treatments enhances toxin removal, reduces bloating , and supports long-term health. Better Value – Buying a package often comes at a discounted rate compared to single sessions, making it a cost-effective choice. Long-Lasting Effects – The benefits of MLD build over time, leading to better circulation, skin tone, and overall vitality. A single session is great, but consistent MLD sessions can truly transform how you feel. 1st appt 1hr 15mins (includes consultation) Following 3 appointments are 45 mins each. If booked as a block you will receive 10% off. Block price = £216 (bookable with Vaneita only) Call the centre to book T: 02034176108

Sports and Remedial Massage

Training for a marathon is a huge physical and mental challenge, and your body goes through a lot in the process. Whether you're gearing up for your first 26.2 miles or you're a seasoned runner chasing a PB, massage therapy can be a powerful tool to enhance your performance, prevent injuries, and speed up recovery. Let’s break it down! The Benefits of Massage for Runners During Training: Regular sports and deep tissue massage helps prevent injuries by improving flexibility, boosting circulation, and optimising muscle function. It also reduces soreness from intense workouts, allowing you to train harder and recover faster. Pre-Race: A pre-race massage loosens tight muscles, enhances mobility, and promotes relaxation — so you feel lighter, more energized, and ready to tackle race day. Post-Race: After crossing the finish line, post-race massage is essential for reducing stiffness, flushing out toxins, and speeding up muscle repair. It helps you bounce back faster and feel refreshed, even after pounding the pavement for hours. Pro Tip: Our therapist Mike, a marathon and ultra-marathon runner himself, recommends booking a massage twice a month, starting 8 weeks before race day for the best results. 10 Essential Tips for Marathon Success Want to cross the finish line strong and injury-free? Here’s a well-rounded approach to marathon training: 1) Follow a Training Plan: Gradually build your mileage, include long runs, speed work, and don’t skip rest days. 2) Listen to Your Body: Recovery is just as important as running — avoid overtraining! 3) Fuel Properly: Eat a balanced diet rich in carbs, protein, and healthy fats. Stay hydrated. 4) Invest in Good Running Shoes: Get professionally fitted to prevent injuries and ensure comfort. 5) Practice Race-Day Nutrition: Test energy gels, drinks, and snacks during long runs to find what works for you. 6) Strength & Mobility Training: Add squats, lunges, and core exercises to prevent imbalances and injuries. 7) Stretch & Use Recovery Techniques: Incorporate foam rolling, stretching, and regular sports massage which can help with muscle recovery and flexibility 8) Taper Before Race Day: Gradually reduce mileage in the weeks leading up to your marathon to allow your body to rest and peak on race day. 9) Get Enough Sleep: Quality rest is crucial for muscle recovery and peak performance. 10) Stay Positive & Enjoy the Process: Trust your training and celebrate the journey — not just race day! Mike’s Expert Tips for Runners Know the Signs of Injury & Fatigue: Pay attention to your body. It’s normal to feel tired, but persistent pain or exhaustion could signal an injury. Embrace Breaks When Needed: Life happens! If you need to pause training for injury or fatigue, don’t stress — sometimes rest is the best form of progress. (Hint: it’s a perfect time to book a massage!) Recovery Food Hack: After long runs, refuel with chocolate ice cream! — it’s a tasty balance of carbs and protein for muscle repair 🌸 Special Spring Marathon Offer We’re here to support your marathon journey from start to finish! FREE 30-Minute Sauna with every 45-minute+ massage booking for marathon runners. (Just show proof of race entry to claim this offer.) Call us at 020 3417 6108 or book online to schedule your session! Whether you’re chasing a personal best or just hoping to cross the finish line feeling strong, incorporating massage therapy into your marathon training plan can make a world of difference. Let us help you train smarter, recover faster, and enjoy every step of the journey. 🏁 See you at the finish line!

Meet Karen F. Burke, ACMA, MAAT, DipPPC Business Owner | Accountant | Power Up Coach | Author | Speaker 

Meet Devon Burke: A Holistic Approach to Healing