Find Your Fit: My Monthly Wellness Rituals
Health & Fitness Expert Clare Stobart:
My Monthly Wellness Rituals:
my secrets to feeling and looking my best
Wellness isn’t just a routine; it’s a lifestyle. For me, it’s about consistency, balance and finding what works for my body and mind. Every ritual I follow is to feel and look my absolute best. But it’s not just about aesthetics; it’s about vitality, longevity and resilience.
Here are my monthly wellness rituals; I hope they inspire you!
#1 - Hyperbaric Oxygen Chamber
One of the most significant benefits I have found is accelerated healing. The increase of oxygen levels in my blood enhances tissue repair, reduces inflammation, and supports my recovery as well as boosting my immune system. I use the chamber up to 6 times per month, with each session lasting an hour. I put on my favourite Netflix show and relax, so much so, I sometimes have a nap!
#2 - Cryochamber
Cryotherapy involves exposing my body to extremely cold temperatures, reducing inflammation and muscle soreness, which accelerates my recovery. It is especially beneficial when I am training for competitions like Padel tournaments and ‘The Level 7 Fitness Challenge’. The extreme cold also triggers endorphins, reduces stress levels and boosts my mood for the rest of the day! I aim to use the chamber for 3 minutes at a time, up to 8 times a month.
#3 - Ice Bath
Another form of cold therapy I use regularly is taking a dip in the Brass Monkey Ice Bath at CPASE. I submerge my whole body until I feel the water at the nape of my neck. I try to use the ice bath up to 10 times a month, varying between 90 to 180 seconds with the temperature at a very cold 0 degrees! Regular exposure to cold temperatures like Cryo and Ice Baths strengthens the body’s resilience to the stresses in everyday life.
#4 - Brazilian Lymphatic Drainage Massage
I enjoy fortnightly lymphatic drainage massages that are 85 minutes of pure relaxation. This supports my body’s natural detoxification process. It reduces stress levels and puffiness and also improves my complexion.
#5 - Beauty Light Therapy
I use the Regen machine at least 6 times a month, with each session lasting 12 minutes. Beauty light therapy stimulates collagen production, reducing fine lines and wrinkles and improves my skin’s elasticity. Additionally, light therapy enhances circulation, promotes cell regeneration and supports natural serotonin production.
#6 - PEMF Mat
One of the main reasons I use my PEMF mat regularly is down to how much it helps clear my mind and reduce my stress levels. My mood improves, productivity increases and I am able to handle even the most stressful situations with a sense of calm.
#7 - Personal Training Sessions/Workouts
Movement is medicine! I love starting my mornings with workouts that keep me strong, focused and full of energy. Each week, I commit to one upper-body session, one lower-body session and one full-body session.
I combine my workouts and personal training sessions to get the most out of the time I have. It gives me one hour of uninterrupted focus that benefits me not only physically, but also mentally. I am a firm believer that regular exercise improves every aspect of my life, and I enjoy every session. Even the hard ones! After all, “the only bad workout is the one you didn’t do”.
#8 - Sprints
Short bursts of high-intensity running keep me sharp. I really enjoy my early morning sessions on the running track. I put my spikes on, warm up for 5-10 minutes then follow a structured sprint program, including sprinting 50m, 100m and 200m intervals. I sprint weekly for anywhere between 20 and 30 minutes. Sprints make me feel powerful while keeping me strong and lean.
#9 - Infrared Sauna
I use an infrared sauna 2 to 3 times a week, adjusting the duration based on my schedule but aiming for 20 to 40 minutes each session. Infrared sauna sessions help with detoxification, flushing out toxins through sweat and strengthening my immune system by stimulating circulation and promoting cell regeneration. It’s a simple yet powerful way to support overall wellness.
#10 - Padel
Padel has truly captured my heart and I am so addicted! It promotes not only physical fitness but also community spirit, inviting you to meet new people whenever you play. I have joined the mixed leagues at CPASE and aim to play at least 10 matches a month. Which are almost always toasted with the now famous limoncello shots!
#11 - NAD+
I aim to have an IV drip once a month and supplement it with my ‘At Home Kit’ every other day. NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme found naturally in your body and plays a crucial role in repairing DNA, controlling both metabolic and inflammatory responses. This is the key to anti-ageing.
#11 - KCR
Kinetic Chain Release helps problem areas in my neck and back. I have a 30-45 minute session with Injury & Rehabilitation Specialist, Sal Russ, each week. This helps to release tension that I struggle to relieve any other way.
#13 - Guilty Pleasures
Whilst I love taking care of my body and sticking to my wellness rituals, there’s always room for a little indulgence! I enjoy limoncello and red wine, the occasional cold energy drink and, of course, Green & Black’s chocolate. Maintaining my health and fitness allows me to enjoy these treats without guilt.
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