Category Archives: Uncategorized

TECHNOLOGY

ARE SMART DEVICES TRULY MAKING US LESS SMART??

6th APRIL 2025 / LILIA MCPHEE/ LEAVE A COMMENT

The use of technology has grown massively over the past decade. Did you know that over 90% of the global population own at least one smart device? It’s no surprise really considering how fast innovation is moving. These smart devices we own like our mobile phones , smart watches and even smart fridges are designed to make our life more simple , faster and bring us more connected to one another.

But here lies the big questions … are these smart devices the downfall for us as humans? making us lazy , distracted and less capable to think for ourselves.

Credit: Eli Savage, Staff Illustrator

In this blog we will focus in on the ups and downs of the digital world , the impact it has posed on human intelligence and what can be done to reverse the negative side effects that have come from the use of these devices.

How smart devices have evolved us in a positive way 📈

Advancements in technology which has led to the reign of smart devices has really helped evolve the world . Below are three key areas in which they have enhanced human capability.

Instant information ℹ️ – The use of the Internet and AI access has helped humans to gain information in lightning speed . Speeding up processes such as gathering information for assignments, work projects or just general knowledge.

Connection globally 🌍 – Having facilities like FaceTime , Skype and social media has helped people to stay connected wherever and no matter the distance.

Safety and awareness⚠️ – Innovations in smart technology gave improved safety for the public. For example, phones can now detect earthquakes , send weather alerts and track a persons location via apps like life360. Having these facilities has helped to keep people safer and spread word of danger in a more efficient way.

Although while this may all sound like sunshine and rainbows there are big issues that have followed from these smart devices….

The Dark side 📉

Some of the key negatives of using these smart devices are…

Dependency 🤖 – With frequent use of these smart devices people have forgot how to think for themselves which is a result from having access to pretty much anything at your fingertips. For example, google and now the likes of chatGPT and Microsoft Copilot can answer questions at a fast pace. This has also been proven to have effects on users memory and retention from these new tools and features on smart devices people no long feel the need to hold so much information or remember it like they used to.

🧠 would you say you rely too much on your devices for simple information that you already know but you are just too lazy to retain this information?

Attention span 🚨 – Humans attention span has lowered dramatically over the last decade as a result of technology and social media in the 2000 it was recorded that the average attention span for an adult was 12 seconds however it recent years it has fallen to 8.25 seconds being lower than a goldfish at 9 seconds.

🧪 Why not find out your own individual attention span through The attention span test .

Losing our ability to think critically 💭 – we often accept the first thing we see as a fact falling victim to things we hear and see on our smart devices , like social media and scare mongering from fake news shared online through our smart devices.

“Personally, I relate with the issues touched on above having grown up with smart devices myself. They’ve been both a blessing and a drawback in various aspects of life. Looking back on my childhood, one of my first smart devices was a Nintendo DS. I believe this hindered with my ability to socialise with others during a crucial stage of development as a young person which is something that has followed me into my adult life”.

Watch this short video to see another person’s take on the decline smart devices are having on us…

Source: YouTube, CBS Sunday Morning

Mental and physical health decline

Despite making us less smart it also has detrimental impacts on a person health both physically and mentally through sleep , anxiety and social aspects read here for more.

Credit: Aesthetic Apparatus

What can we do?

so how can we reverse these effects before it’s too late ..

Designated No tech time 📵
Set Screen time limits ⏰
Create designated Tech free areas in your living spaces like bedrooms and dinner tables while eating. This can help with sleep and being present in the moment rather than having the distraction of your phone , laptop, tv and social media. 🧘‍♀️

All these practices are a form of digital detox and mindfulness take a further look into what this really means for you and the benefits of this bellow .

source: YouTube, Bupa Health

Final thoughts …

Mokokoma Mokhonoana once said…

“Some devices are smart, unlike their owners.”
― Mokokoma Mokhonoana

Let’s change this….

Finding a smart way of using your digital devices could be the reinvention of the smarter YOU 🫵. Remember that when you next go to grab them!

The development in these smart devices has advanced us but this has come with implications on the way we think. The goal is not to fall backwards but instead implement balance by becoming more aware of these issues and work smarter around them.

So the real question isn’t are smart devices making us less smart as a matter of fact its can we outsmart our smart devices?

Striking a healthy balance of using these devices to enhance and not replace our thinking we really can have the best of both worlds.

Credit: Verywell , Laura Porter

As we come to the end of this why not challenge yourself to a full hour today completely tech free and with that, I mean Everything…. Use this time to reconnect with the real world through tasks like reading , drawing , going for a walk or having a genuine face to face conversation with someone.

Then reflect… and ask yourself….

Did you feel more focused ? 🧠
Would you do this again? 🔁
Were you tempted in any way to pick up your phone or any other smart device? 🤳

Leave a comment and share this experience! If you participated in something different from the suggestions above let others know in the comments with the hopes to inspire ideas for future tech free hours. And if you completed the attention span test go ahead and compare your scores bellow.

Uncategorized

Disruptive Marketing Innovations

6th May 2025 itoboseiLeave a comment

Disruptive Marketing Innovation

Individual Report

01/05/2025/Ian Tobosei/Leave a comment

Student code – 202327272

Figure 1

The day I almost quit the gym, What Changed my mind?

My Personal Journey

In my young teenage ages, I was an energetic athlete taking part in several sports including football, athletics and tennis. This was seen as fascinating in the eyes of people in my age group. I was thriving and even having periods of going on trial at big football clubs such as Crystal Palace which got me a two-year period at the football club.

Until…

A young me got his priorities all wrong and fell in the path where football wasn’t a priority, and the focus was on having fun which led to my release at the football club. Fast forward few years later and I find myself in the University of Hull studying Marketing which I have a passion for. After all those years I saw myself not exercising or doing any physical activity and my new flatmate encouraged me to take part in a run one morning.

The breaking point:

It was a cold morning in Hull, and I stood outside the running track, my breath was visible in the air which made me debate whether to go back to my warm room with a Hot chocolate by my bed side. As soon as I set off for the run, the spark was gone with every inch if my body in agony, but I kept going and refused to stop. After the difficult run a switch flipped in my brain. I wanted to change my body and improve my life.

The turning Point:

When I wanted to begin my new fitness journey, I was looking at information to increase my motivation. The benefit lists looked bright including 150 minutes of intense exercise reduces the risk of cardiovascular disease by 20-30% in young adults (World Health Organization 2023). In addition, a UK fitness report was published explaining how 19% of gym goers ages 19-24 are 30% more energized linking to their mental wellbeing (Pure Gym UK report 2024). This information was a huge relief as in this period my mental wellbeing was in an all-time low with family stress and life hitting like a brick. I saw this as an opportunity to escape this feeling and an additional benefit of being able to improve my physical health also. This made me see that I can gain a joy in each gym session rather than focusing solely on solo workouts.

Table 1: Summary of Gym Effects

Aspect	Pros	Cons
Mental	Boosts mood and reduces stress: Exercise releases endorphins, improving mental health by 20-30% (NHS, 2022). Enhances focus and memory, which aides academic performance (ACSM, 2024).	Can cause initial overwhelm: Gym intimidation affects 8% of young adults, leading to anxiety (Pure Gym, 2024). Overtraining may lead to burnout or low motivation.
Physical	Improves strength and longevity: Resistance training increases muscle mass by 15-20% in 19-21-year-olds (JSCR, 2022). Reduces chronic disease risk by 20-30% (WHO, 2024).	Risk of injury: Improper form can cause strains or sprains, especially for beginners. Time-intensive: 150-300 min/week needed for optimal results (NHS, 2022).
Social	Fosters community: Group classes boost adherence by 26% due to social bonds (Sport England, 2024). Great for networking, especially for students studying abroad at Hull University.	Potential for comparison: social media or gym culture can lead to self-doubt. Crowded gyms may feel isolating for shy individuals, especially during peak hours.

The Game Changer: The rediscovery of fitness through friends and the community –

I started my journey on my own and it benefited me hugely with minor progress made. However, I felt there was a small spark that I wasn’t finding the enjoyment that I was looking for which led me to start going with my friends within the gym community. My first group session was a spin class which in my head I thought it was for people way out my age range. This session changed my whole perception of gym, it wasn’t just lifting heavy weights and looking at yourself in the mirror. The pulsating music and the instructor’s constant energy reignited the young side of me that I have never felt. Unlike my solo sessions, I felt a sense of happiness in the gym. A study was conducted in 2024 (Sports England 2024) where they found that group exercises boost adherence rates by 26% in comparison to solo workouts. After this first session with people from the university and the public I made sure it fitted in my busy schedule. It was an amazing experience as I made connections from people over the country and international students, which got me out of my comfort zone which I didn’t know I would have been able to do. It was no longer just exercise sessions it was building connections which boosted my mental health, and I saw myself happier and more energetic every day.

Creative solutions:

The road to being a gym goer was a real test and a real mix of trying new things which meant experimenting with new ideas and routines. These are the main strategies that I feel can keep another aspiring gym goer like me.

Cross-Training: As a young man myself I thought the best way was to do endless weightlifting and looking muscular. This was my idea of things till I got myself involved with spin classes, yoga and outdoor running as it improves overall fitness and builds endless number of connections with new people.

2. Gym social influencers: They play a significant role in supporting new gym goers by offering motivation and guidance. This is especially through showing workout routines and nutritional advice. I felt an emotional connection especially with MattDoesFitness as he is an engaging and enjoyable content creator mostly aimed at young enthusiasts.

No procrastination, Start your fitness journey today!!

1.The ultimate beginner’s guide to the gym | Blog | Fitness First

2.8 Tips Before Your First Spin Class | Gateway Region YMCA Blog

3.Nationwide Gym Chain, The Gym Group, Launches Dial-A-PT Hotline For January Fitness Motivation – Sustain Health Magazine

Feel free to provide feedback.

Saving the world, one flight at a time

6th May 2025 awheatleyLeave a comment

Leave a comment at the end!

Source: Unsplash.com

If you’re like me, then you’re starting to find it hard to justify getting on a plane and jetting off on holiday with the current eco-crisis. This blog is here to help put your mind at ease, so you can go away and enjoy your time guilt-free. It will highlight the most eco-friendly airlines right now and show you what companies are doing to make air travel more sustainable—helping you do your part to save the world for the future.

The problem

Source: Statista

Traditional airlines have been under scrutiny for carbon emissions with the global warming effect becoming a serious issue. Currently, the aviation industry is responsible for 2-3% of global Co2 emissions and with the rise in popularity of air travel across the world this figure is only set to grow. There are however a few airlines who are taking this issue upon themselves and finding solutions.

Source: Unsplash.com

Meet the airlines

The most eco-friendly airline in the world is United Airlines, the American company primarily offers flights from major American cities to major European cities. Their CEO claims “We’re embracing a new goal to be 100% green by 2050 by reducing our greenhouse gas emissions by 100%” without relying on carbon offsets, the first in the world. It looks like they are on the right track, in 2024 the airline invested $200m into start ups trying to decarbonise air travel. If you are interested in flights to the states then consider this airline. Here is a direct link to their website: https://www.united.com/en-gb/flights-from-united-kingdom.

Here is a video that goes more in depth on United Airlines efforts:

https://youtu.be/BcLcyo21NIo

If you’re in the UK then you would like an airline close to home. Luckily for us British Airways also makes efforts to make their airline more eco-friendly. The global airline runs an initiative called BA Better World which highlights their roadmap on how to become net 0 by 2050. Additionally, they aim to reduce cabin waster, become more fuel efficient and are investing into a biofuel plant. British airways flights can be discovered here: https://www.britishairways.com/travel/home/public/en_gb/ .

Here is a video that goes more in depth on British Airways efforts:

https://youtu.be/DQhlijmZ5dI

What does the future look like?

Source: Unsplash.com

As we can see, there are measures being taken to reduce carbon emissions—but what about completely new approaches? Eco-conscious travellers should keep an eye on ODYS Aviation. ODYS are developing technologies that not only produce 0% emissions but also increase air travel efficiency. Innovative VTOL (vertical take off) technology is being used on commercial passenger jets for the first time, eliminating the need for runways and the vehicles required for taxiing and monitoring take offs and landings. This company can already replace 52% of current US domestic air routes and many more globally, handling both regional and international flights. Furthermore, without needing a runway, these flights can land in more places than conventional airlines, better connecting communities.

Leave a comment to tell me where you’re flying off to with these airlines!

Saving the world, one flight at a time

The problem

Meet the airlines

What does the future look like?

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A REAL GUIDE TO UNIVERSITY FOR FRESHERS

5th May 2025 aayodejiLeave a comment

Are you going to university soon and scared about so many things — if, how or where you will make friends, what societies you will join, what university life is really like?
I have got you. No need to stress — I will be giving you tips on surviving your first year, having the best time ever, and the advice I wish I got before I got to university.

Let Us Talk About Making Friends

I know making friends is one of every fresher’s biggest fears (because it definitely was one of mine). It is scary — one minute you are in sixth form or college with your clique, and the next, you are all off to different unis and basically starting life from scratch.
But do not worry, I have got all the tricks up my sleeve.

Make sure you go to inductions, Freshers’ Fair, or any welcome events — that is where you will find your people.

Over 80% of freshers attend these to meet others. Not sure where to find them?

Join as many group chats as possible (your course, your flat, your school), because loads of info gets dropped in those.

Everyone wants to make friends, so approach someone who seems like your vibe. Sit beside them. Smile. Ask questions. If you want to make friends, you have got to come out of your shell and put yourself forward.

Let Us Talk Dealing with Fresher’s Flu and Homesickness

First tip: bring your own mini first aid kit. Paracetamol, Ibuprofen, Lemsip, Vitamin C — your immune system will thank you when you are out all week with your new friends.

Everyone gets homesick. It is okay to miss home.

Bring photos for your wall. Bring snacks you eat at home — the nostalgia will hit. And do not feel embarrassed about FaceTiming your mum, your siblings, your nan. The first week is the hardest — so do whatever you need to do to feel okay.

Eating Well on a Student Budget

I cannot stress this enough, but if you don’t want to spend over £600 monthly on takeout, you need to make sure you know how to cook at least 6 simple meals. Those simple meals can range from stir-fry noodles, to fried-rice, or even pasta with a tomato sauce but one thing I’m going to promise you is that yo up don’t learn how to whip up a basic meal, or the first few months will be hell and you’ll be living broke.

Next up, Aldi and Lidl have to be your go-to shopping stores because of their low prices in comparison to Sainsbury’s or Tesco and their weekly offers and deals on food and essentials which help stretch a tight budget.

For cheap recipes: https://www.savethestudent.org/save-money/food-drink/easy-meal-prep-for-students.html

Clubs, Societies = Instant Community

Even if you’re shy, joining one society can totally change your university experience. I joined a society in my first week of university and it was one of the best things I did. The first day, I didn’t know anyone so don’t wait for someone to drag you there – go alone if you have to! You won’t be the only one. I love tennis and at the freshers sports fair, I went to the tennis stand and asked them everything I needed to know to join. I went to their try out session and decided it was totally for me. I met such a good community there and on Wednesdays we have social nights with so many fun themes.

Make sure you join a society because it’s a great avenue to make friends instantly, an opportunity to learn or try something new, it’s also essential for your mental health as it gives you time away from studying and if you take on a role like treasurer or president, vice president, etc, you’ll build leadership skills and experience which looks great on a job or internship application. In summary, societies help you:

Make friends instantly
Escape academic stress
Try new things
Build leadership skills (roles like treasurer or president look great on your CV)

Find one here: https://www.theuniguide.co.uk/advice/preparing-for-university/university-societies-what-are-they-how-can-you-join-them-and-why-should-you-get-involved

Creating a Study Routine That Actually Works

With all the fun, it is easy to forget the main reason you are here — your degree.
One of the biggest shocks at university is the amount of free time. But that freedom can be overwhelming, so a simple routine keeps you grounded. Try an 11am–5pm routine — it is realistic and works.

11AM: Wake up, shower, eat breakfast (or brunch), check your email and timetable.
12PM: Head to campus, even if you do not have a class. Use the library to chill or study. Just being on campus helps you feel focused.
1PM: Go to lectures or use this time to catch up, plan your week, or do admin.
2:30PM: Break! Eat, walk around, or rest your brain — you do not need to grind all day.
3PM: Explore. Check the Student Union board, pop into a society event, or wander — you might bump into someone and end up making a new friend.
4PM–5PM: Wrap up your tasks, prep for tomorrow, recheck your timetable.

You will feel more productive, less stressed, and still have time to live your best uni life.

You’ve Got This

Starting uni can feel like a lot — but you don’t need to figure it out all at once.
You’ll make mistakes, feel awkward, and learn as you go. That’s part of the journey. The most important thing? Just show up.
Go to the event, message in the group chat, say hi first. I promise you — it gets better. And then, it gets fun.

Call to Action

If you’re a fresher and have questions, leave a comment below — I’d love to help.
Have you have any tips or funny stories from your first week? Please feel free to share them too!

And if this helped, send it to a friend or anyone who’s starting uni soon — let’s help each other out.

REFERENCE LIST

Reddit.com. (2022). Reddit – The heart of the internet. [online] Available at: https://www.reddit.com/r/GetStudying/comments/zep667/how_do_i_create_a_study_routine_thats_sustainable/?rdt=65028

www.theuniguide.co.uk. (n.d.). University societies – what are they, how can you join them and why should you get involved? – The Uni Guide. [online] Available at:

Aszkenasy, J. (2023). Weekly meal plan: 28 cheap and healthy ideas. [online] Save the Student. Available at: https://www.savethestudent.org/save-money/food-drink/easy-meal-prep-for-students.html.

Theuniguide.co.uk. (2024). How to make friends at university – The Uni Guide. [online] Available at: https://www.theuniguide.co.uk/advice/student-life/how-to-make-friends-at-university.

UCAS. (2023). A list of absolutely everything you need to take to university or college. [online] Available at: https://www.ucas.com/money-and-student-life/student-life/starting-university-or-college/list-absolutely-everything-you-need-take-university-or-college

Youtu.be. (2025). Available at: https://youtu.be/ztltfnNNth0?si=mBucUe_6wbWjWWm

Qmsu.org. (2023). Clubs & Societies. [online] Available at: https://www.qmsu.org/clubs-socs

Uncategorized

Study smartly, not harder: Five study secrets of mine as an international student in the UK

5th May 2025 xliu2 Comments

When you first came to study in the UK, were you, like me, full of expectations but soon doused by the huge academic pressure? I was pursuing a master’s degree in digital marketing at the University of Hull. At first, I thought that as long as I continued the “hard study mode” from my undergraduate years, I could cope. But reality soon taught me a lesson: Learning cannot rely solely on staying up late and brute force; it requires methods and strategies to be truly efficient and effortless.
Here, I will share five “smart learning” secrets that I have personally practiced and repeatedly verified. They not only helped me get rid of procrastination and anxiety, but also made me more confident and productive in class. If you are also a new international student, I hope these experiences will inspire you.

1. Pomodoro Technique: Focus for 25 minutes and easily complete the task
At the very beginning, as soon as I sat at my desk, I couldn’t help scrolling through my phone or daydreaming. Eventually, I ended up in a hurry and my efficiency was extremely low. It was not until I tried the Pomodoro Technique: focus on work for 25 minutes, then take a 5-minute break, and take a long break once every 4 rounds.
This seemingly simple method has greatly improved my efficiency. By setting the time on websites like Pomofocus(Pomofocus, 2025.), I can finish reading a chapter of a thesis or draft an assignment outline within 25 minutes of concentration. This method broke the state of “not being able to get into the study” and helped me regain my learning rhythm.

Tip: Using the Pomodoro technique for review can also effectively prevent the state of “reading everything in one go before the exam” from breaking down.

2.With the support of digital tools, course arrangement can be easily handled
After coming to the UK, for the first time, I faced a “chaotic situation” of multiple courses, independent projects and team assignments. Traditional paper notes and handwritten schedule books simply can’t keep up with the pace. So I began to use three amazing tools: Notion, Trello and Google Calendar.
Notion(Notion Labs, 2025.): I use it to record class notes, organize reading materials, and plan the progress of my thesis. It has a beautiful interface and is highly customizable.

Trello(Atlassian, 2025): It is used to manage task lists, setting up three sections: “To be Done”, “In Progress”, and “Completed”. Watching tasks be “dragged” step by step to complete them gives a great sense of achievement.

Google Calendar(Google, 2025): Class schedule, deadlines, group meeting arrangements… All are synchronized to your phone with one click, so you won’t miss any important matters anymore.

3.Don’t be afraid to speak up. The more proactive you are, the more confident you will be
In China, many classrooms are characterized by “teachers lecturing and students listening”. In the UK, classroom discussions and critical thinking are important components of learning. At the beginning, I was very unaccustomed. I was always worried that I couldn’t express myself clearly and made mistakes in grammar. But later I found out that teachers and classmates didn’t care whether what you said was perfect or not. The key was whether you had your own ideas.
So I began to prepare one or two questions in advance. Even simply expressing “I don’t quite understand this part” could get the conversation going. More importantly, I will schedule office hours to have one-on-one discussions with my tutor about homework ideas and read materials. The gains have far exceeded expectations.
Suggestion: Before each class, write down the two points that puzzle you the most and ask them out boldly. This is the fastest way to grow.

4.Form study groups and move forward together to double the effect
Fighting alone is too easy to lose one’s way, especially during the essay season or exam months. Therefore, I voluntarily joined the class study group and formed a small study group. We would share materials with each other, explain difficult points to one another, and sometimes go to the library together to review in a “check-in” style.
Interestingly, we come from different countries. Besides studying, we also talk about each other’s cultures, diets and customs. This kind of cross-cultural communication not only deepened my understanding, but also enabled me to truly integrate into the life of studying abroad.
Bonus: You will find that “teaching others” is also the best way to consolidate knowledge.

5.Pay attention to mental health and don’t let anxiety drain you out
I used to overlook this point until one time when I was working on a project for several consecutive nights and my body and emotions completely broke down. Studying abroad is not only about academic pressure, but also involves issues such as cultural adaptation and social loneliness.
Since then, I have begun to consciously take care of my mental health. Spend 10 minutes meditating every day and use meditation apps like Headspace to help yourself relax. Taking a walk, listening to music and basking in the sun on the campus of the University of Hull on weekends, even if it’s just for a short hour, can greatly relieve fatigue.
Want to have a try? Here are Headspace student meditation resources(Headspace, 2025)

Conclusion
As international students, what we are confronted with is not only language barriers, but also changes in learning methods, the pressure of cultural adaptation and the challenges of self-growth. But it is precisely these “difficulties” that make us more flexible, self-disciplined and resilient.
The above five tips are what I have summarized after “falling into traps” on my study abroad journey. They not only improved my academic performance but also filled me with confidence in my study abroad life. You can also find methods that suit you from it and gradually build your own “efficient system”.

Fitness, Lifestyle, Nutrition, Uncategorized, Wellbeing

Mental wellbeing and how to keep it healthy.

1st May 2025 TomLeave a comment

In this article we will be exploring what mental wellbeing is and ways that you can keep it healthy.

What is Mental wellbeing?

Mental wellbeing is our internal positive view that we are coping well psychologically with the everyday stresses of life and can work productively and fruitfully. Good mental health means we can realise and reach our full potential , feel safe and secure and thrive in everyday life. It is especially important to care for your mental wellbeing while in university.

Here are 10 ways that you can help manage your mental wellbeing:

Regular exercise

Yes! most of us hate the idea of exercise, but study have shown that it is one of the most beneficial ways to maintain a healthy mental state. Exercise is a powerful way to improve your mental welling for various reasons, it encourages all kinds of changes in the brain, including neural growth, reduced inflammation. new activity patterns can promote feelings of calmness and well-being. it also releases endorphins in your brain and can also count as a distraction from life stresses. Not sure where to start? click here to start your fitness journey.

2. Get enough sleep

Adequate sleep is crucial for emotional regulation and resilience. We spend approximately a third of our lives asleep, it is an essential and involuntary process which allows us to function correctly. getting roughly 8 hours of sleep each night is important, some benefits include:

get sick less often
stay at a healthy weight
lowers your risk of health problems
reduced stress and improved mood
clear thinking

3. connect with others

Meeting new people and connecting with friends is important, not only to maintain your social life but to also improve your mental wellbeing. Keeping in touch With others can help create feelings of belonging and being loved, cared for and valued. Being connected with others amazingly helps to protect agains serious illness and disease as people with stronger social bonds are more likely to live longer, healthier lives. Meeting new people is definitely easier said than done, introverted people who struggle with socialising with others may find this more challenging. If this is you then check out this video.

4. Practice mindfulness or meditation

Mindfulness allows us to pay attention to what is going on inside and outside ourselves. Sometimes we spend so much time focusing on everything around us that we forget to ground ourselves and look within. Meditation is a great way to improve wellbeing as it allows us to easily:

reduce stress
controls anxiety
supports emotional health
enhances self-awareness
lengthens attention span
reduces age-related memory loss
generates kindness
ease addiction
improve sleep
reduce pain

what’s even better about meditation is that unlike exercise, where you may need special equipment or large spaces, you can do meditation from the comfort of your bed.

5. Eat a healthy balanced diet

What you eat doesn’t just dictate how you look on the outside it also plays a significant role in how your mental health functions. Check out this article on how to establish a healthy diet, doing so will protect you among many noncommunicable diseases, such as heart disease, diabetes and cancer. eating a variety of foods and consuming less sugars, salts and saturated fats are essential to step into a healthier diet.

6. Reduce alcohol and avoid drugs

Alcohol and drugs may be viewed as something that can help mental well being, when in fact they do the complete opposite. They can increase stress, anxiety and cause a myriad of health problems. Recreational drugs can even lead to long-term mental health problems such as depression and schizophrenia. Instead, consider some healthier options that will benefit you in the long run rather than harm you and learn about the harm here.

7. set realistic goals

Setting realistic goals is important because it helps to create a sense of purpose through structure and achievement. When you set goals that are achievable they build confidence and motivate you to achieve your best. If you set unrealistic goals they can lead to frustration, burnout and make you feel like you’ve failed. When setting goals for yourself use the SMART acronym to allow yourself to set realistic and achievable goals to improve your life.

8. Do things you enjoy

Participating in your favourite hobbies can be an amazing way to reconnect with yourself and greatly contributes to a better mood and overall wellbeing. Hobbies not only prevent feelings of stress, but they also provide an effective outlet in which to project anxiety and worries through mental and physical stimulation. Also, learning a new hobby can create a sense of accomplishment which therefore promotes feelings of confidence and increased self-esteem. let us know your favourite hobbies!

9. Keep a journal

Journaling is a powerful tool for managing stress, anxiety, and depression. By writing down your thoughts and feelings in a journal can help you to process complex thoughts and feelings. As you journal you can notice any patterns or triggers which can lead to improved self-awareness and allow your to regulate your emotions better. Expressive writing helps to reduce the symptoms of anxiety and depression by allowing individuals to confront and make sense of their experiences.

10. Seeking professional help

If all else fails, being able to recognise when you need to seek professional help is crucial for mental wellbeing. Mental health professionals such as therapists an councillors are trained to help you navigate though these challenges. Early interventions can prevent issues from escalating and provide you with effective coping strategies. In the UK, organisations like Mind offer resources and helplines to assist those in need. There are also many other resources for help such as NHS services. It is important to remember that seeking help is a sign of strength.

Taking care of your mental wellbeing is an ongoing journey and may not be a one-time fix. Take some of the suggestions above and incorporate them into your daily life, experiment with which ones work for you and which don’t. Through your journey you will build resilience and improve your overall quality of life to result in a better you.

Let us know your thoughts below and let us know what worked for you!

Uncategorized

5 Fun Ways to Get Fit Without a Gym

8th March 2021 Eleni ZantidouLeave a comment

Whilst a gym is a great place to work out, it’s not always the easiest or cheapest option for everyone. However, when it comes to exercising from home, it can be almost impossible to motivate yourself. At Exercise.co.uk, we believe that being creative whilst getting fit is a key factor in inspiring you to keep working out.

So we will be looking at these 5 fun ways to get fit without a gym!

Want to skip ahead? Jump to the specific part below:

Skipping
Hula Hooping
Dancing
Trampolining
Try a Sport

Skipping

Skipping is a fun and straightforward exercise that comes with numerous benefits. It is a great way to get into home workouts and is easily personalised to what you need. Skipping allows you to set the pace and work at your own level, but will also become easier with practise. Eventually, once it is part of your routine, you can begin to change speeds, include tricks, and even make fun routines to your favourite workout songs. If you are looking for a tougher workout, be sure to purchase a weighted skipping rope for a more intense burn.

It is not only fun to skip rope, but it also comes with many health benefits. Skipping can burn as many as 1,600 calories in just an hour and is a great alternative to running or jogging. It is also categorised as a cardio exercise which includes a great number of advantages such as heart and lung health.

For more information on cardio exercise, check out our article The Benefits of Cardio Exercise.

Hula Hooping

Hula hooping is another fun and easy exercise that can be done from home. Not only does it help burn calories, this exercise focuses on the core muscles, resulting in less abdominal fat and a toned stomach. It’s a great way to not only stay fit, but also includes other benefits such as a healthier heart and lungs, improves balance and helps the immune system.

However, hula hooping is not just about the health benefits. With some upbeat music on, it can be easy to complete a fun workout that incorporates creative routines and changes of pace.

In order to get the full effect on how fun hula hooping can be, it’s important to make sure you have the right music playing, so be sure to check out our article on How to Make the Best Exercise Playlist.

Dancing

Dancing is one of the most fun ways to stay healthy. To incorporate it into your routine does not necessarily mean you need to join a dance class, unless, of course, you want to. However, with new interactive apps and websites it is now easy to get the most out of dancing!

YouTube has a variety of guided dance workouts available, therefore if there is anything specific in mind you wish to incorporate, for example, a favourite musician or album you like to workout to, there is a strong chance there is a video perfect for you. To search for some fun dance videos be sure to include key phrases such as:

20 min dance workout
Dance workout for beginners
Dance workout full body no equipment

If you are not a fan of YouTube, there are many apps that provide a visual guided workout experience. Whilst not all fitness apps include dance routines, many still incorporate fun workouts and can be very beneficial when trying to stay fit without a gym.

If you would like to see our favourite exercise apps, make sure to check our list of Fitness Apps That Can Make Exercising at Home Easier.

Trampolining

Trampolining is a great and easy way to stay fit and with an indoor trampoline, this can be achieved at home. It can quickly get your pulse racing and is great for those just beginning their workout journey without a gym.

Working out on a trampoline focuses on your leg muscles however, different moves can be incorporated into your workout to make sure the full body receives attention. An indoor trampoline also includes the ability to start with low impact exercises so you can warm up to a high intensity workout. You can get started and see the progress for yourself with our Marcy Fitness Trampoline here.

For a more guided tutorial on how to use an indoor trampoline, check out our 5 Exercises You Can Do On a Trampoline to get the most out of your workout.

Try a Sport

If you struggle to motivate yourself, finding a sport you enjoy is a great way to stay on track, especially if you are a competitive person. Playing a sport helps you commit to a fitness routine and makes sure you get your active hours in during the week. However, sport is also beneficial because you can get fit and stay healthy whilst having an invested interest in something more than just losing weight.

If you are nervous about starting a new sport, make sure to bring a friend to play with or join a team. As long as you are staying active and having fun, it does not matter if you are particularly talented at the sport or not.

If you are unsure on which sport might be for you, then check out our information on boxing. As an individual sport its great for building strength and staying fit so be sure to read our Boxing Techniques for Beginners and check out our boxing equipment here.

So…

If your workout routine needs some refreshment, or perhaps the gym isn’t for you, then these 5 fun ways to get fit without a gym is a great place to begin. Enjoying your workout is vital for staying motivated, so if you lack the commitment be sure to invest in these fun exercises.

Before beginning your exercise journey, please be sure to consult your doctor and always be safe when using equipment.

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Keeping Fit and Healthy as a Busy Student on a Budget

8th March 2021 Eleni ZantidouLeave a comment

Being a student it can be hard to get into a routine of healthy exercise, even more so when balancing University work alongside. A look online will bring up a wide range of articles and fitness classes to read and take part in. In this blog I want to offer some guidance as to how you can keep fit and healthy as a busy student on a budget.

My housemates have been trying to get me participating in workouts with them however, I have always had the same feelings when asked. There has always been a high financial commitment attached to joining the gym which has always been off putting for me. Even with the more competitive price of the University gym, I still find the gym as too high of a financial commitment. However, the gym is not the only place to effectively participate in a work out, there are many low cost options of staying fit and healthy that can be considered.

With the introduction of lock down last year I soon found myself looking for ways that I could stay active during those times. Home workouts soon found themselves established into my daily routines. Here are a few of the best ways that I have found to start your health and fitness routine!

Stay Hydrated

Glass of Water by Manu Schwendener on Unsplash

Staying hydrated is an extremely important way of keeping healthy. The NHS recommends that we drink around 6-8 glasses of fluid per day. The easiest way to do this is to just simply have a glass of water with you whilst you’re studying. I have found this to be an extremely easy way of keeping healthy whilst I am at University. If you are not a fan of water on it’s own you can always add no sugar fruit juice or even a slice of lemon.

Water can also be useful in other areas of fitness such as being used in weight loss treatments, more information can be found here.

Eat a Balanced Diet

Keeping a healthy diet has just as much of an impact on your body as exercise can. If you are exercising you need to maintain a healthy diet otherwise all the hard work being put in is being wasted with a poor diet. Here is a link to an article where there is more information about how eating a balanced diet complements exercise.

When looking to change my diet, I found that one of my favorite ways of satisfying my hunger was through snacking. Everyone loves a snack, I probably love them a bit too much if I am being completely honest. To incorporate more of a balanced diet into my lifestyle, I have tried to start swapping out my snacks for a piece of fruit instead.

It is also important for you to eat properly before and after a workout. Here is a short blog on what you should eat before and after a workout. I would recommend giving this a read before attempting any workouts to ensure that training is effective.

Head Out For a Walk

Walking by Arek Adeoye on Unsplash

Walking is one of the easiest and cheapest ways for keeping fit and healthy as a student. Going out for a quick walk has been one of the best ways I have used to stay fit and healthy as a student. A full walking routine does not even have to be implemented into your day, simply walking to the shops instead of driving has the potential for huge benefits to your well being.

I have personally seen improvements to my mood since walking to the shops rather than driving. Being out in open space for a small amount of time is a nice change of scenery which has been a real boost for my mental health. More information on walking and mental health can be found here. There are other perks of walking too as you get to discover the local area, opening up potential to find new walking routes to try out in the future.

Do not worry if you do not get the chance to go out for a walk. In the next section we are going to look as home workouts as an alternative way to keeping fit and healthy.

Home workouts

Home workouts are another great way that you can stay fit and healthy in your own time. There are an abundance of products that you can try with various workouts that can be used in conjunction with the products. As this blog is more focused on sticking to a budget, products suggested will have multiple uses to maximize the costs of the products.

Resistance Bands are a cheap and versatile way of easing into home workouts. Prices start at £15.99 with different prices being found dependent on the resistance of the band. The bands can be used for a full-body workout which I will link here.
Dumbbells are another low cost way to start home workouts. Prices start at £13.75 for 2 x 1 kg Dumbbells with prices increasing as the weight increases. Dumbbells can be used for any level too so whether you’re a complete beginner or an experienced gym goer, an effective workout can be achieved with dumbbells. I will link a 6 week beginners dumbbell workout here and I will link an arm and upper body workout here.

Dumbbells and Resistance Bands by Kelly Sikkema on Unsplash

So, here are some really easy and simple ways you can begin to get yourself into a really good healthy routine. Sticking to the new routine will be hard at first, but stick at it! The benefits in the long run are worth it over the initial breaking into the new routine period and you will begin to feel so much better.

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Digital marketing

8th March 2021 Eleni ZantidouLeave a comment

Digital marketing

Target customers

The product revolves around home fitness. During its popular period, people pay more attention to sports health, which brings unlimited potential business opportunities. The target customer group for millennials aged 18-24 is the main consumer group. In-depth understanding of their consumption habits, increase online purchase channels, improve adaptability, to obtain more fun and better course combinations, create a high frequency of use among millennial customers, and attract more customers to join the home fitness program.

Clients between the ages of 18 and 24 pursue fitness and a strong body. At this age, they are in the golden stage of physical development, and their bones are fully mature and strong. This type of customer group recommends fitness exercises and equipment. According to the different needs of customers for fitness, the system is suitable for customers’ fitness programs and equipment. Need to understand the customer’s self-positioning, ideal goals, nutritional arrangements, fitness frequency and other information. The purpose of the exercise is to give priority to anaerobic training, supplemented by aerobic training. This is the mature physiological function of men and women aged 18 to 24, with a high level of metabolism and strong secretion of growth hormone. This age group is the golden stage to improve strength and shape. It also satisfies the psychological satisfaction of the 20-year-old age group and the pursuit of bodybuilding.

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On the other hand, they are also a high-risk group of obesity, reasonable exercise to lose weight and a healthy diet. It is recommended to match with equipment, fitness is mainly to increase muscle strength, exercise is relatively large, and at the same time, pay attention to science and comprehensiveness, and it is suitable to choose growth fitness equipment. For example, multifunctional home fitness series, tensioners, grips, dumbbells, supine support, dumbbells, multifunctional treadmills, etc., to obtain the best muscle condition. Healthy recipes, leading users to complete at home, need protein powder and supplements for muscle training to achieve the goal of healthy weight loss.

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Digital user platform

Social networking, fitness at home after getting off work, is not only a way of life but also a way for people to socialize. The main users of the APP are young people, in line with the product’s digital marketing channel, which integrates all equipment information, coach records, new product promotions, nutrition and fitness knowledge. Establish a communication community for fitness users, and users are located in the community. Divided into three parts, the first part includes sports dynamics, sports rankings and sharing with friends. Users who reach established fitness goals or use fitness goals frequently will be rewarded, which can be used to exchange coaching courses or as gifts to friends. In the second part, all family customers who have purchased fitness equipment have an APP account to record the customer’s weight, body fat, muscle content, fitness goals, fitness recipes and other customer information. In the third part, users adapt to the forum, satisfying the sharing desire and sense of honour of modern young people. They share and exchange fitness photos and results. These photos will attract fans and likes from different users and users who created influencer.

Fitness trainer

Tailored for the user, a variety of fitness training for you to choose training under the guidance of the coach at home, not limited by space. Fitness is done at home to avoid boredom and boredom. Provides different fitness combinations and guides. Coaches and employees need to form a team in the background. This is especially important for new users, beginners and users who need to lose weight. To urge users to reach their goals, they can share food photos and sleep time and other information exchanges every day. Fitness plans are tailor-made for customers with different needs and arranged according to customers’ equipment and fitness needs. The recording and broadcasting of star coaches are lively and interesting and provide personalized and personalized services according to the characteristics and needs of the crowd. Celebrity coaches need to be established on the platform to attract more fans and clicks. Operate fan management to better interact with users and understand their needs, to meet user needs.

Data usage

The existing digital marketing SES (Search Engine Service) has created the company’s celebrity coaches and celebrity members from the media to increase media traffic and exposure. For example, young people such as Instagram, WhatsApp, Facebook, and TikTok use advanced social platforms to encourage users to share fitness photos and experiences on different social platforms or cooperate with companies to create fitness network celebrities. Customers who are between 18-24 years old and have little work experience or fitness experience are novices. Different work experience is required, and you can use this method to work with them. Promote the company’s products on social platforms first. Secondly, use the fan effect to promote the equipment and recruit more fitness fans, which can turn them into potential users, and establish free coaching and nutrition guidance course services.

Conclusion

During the COVID-19 pandemic, the extension of home fitness habits will gradually enlarge, and the audience will continue to change in the future, which will accelerate the popularity of online fitness and gradually form a sense of identity among users. The future epidemic will pass, how to plan the strategy facing the home fitness market in the future. There is a surge in users. With the addition of professional and semi-professional users, the existing fitness content can no longer meet the quality and quantity needs of “critical” users. Two groups of non-deep users and semi-professional users are testing the “diversified” content construction capabilities of online fitness. In the future, the industry will continue to provide home fitness users with integrated and innovative solutions for weight loss and fitness through fitness equipment in the form of a more refined division of labour.

On the other hand, the ability of the public to identify high-quality fitness content and services has been strengthened, making high-quality content and service provision stand out, accelerating the continuous optimization and upgrading of online equipment, coaching content and recipes. We will move towards a more benign model and development direction in terms of user conversion, content and service upgrades, diversified monetization models, and efficiency improvements.

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The best ways to stay mentally and physically prepared for your profession.

7th March 2021 Eleni ZantidouLeave a comment

Living in the unprecedented times that we currently do, the pandemic has forced many people to put their careers and professions on hold, in particular the Musical Theatre industry; a high intensity, hard working and extremely physical job.

For me and many other fellow performers it has been a matter of making sure our mental well-being and physical health has been looked after in preparation for theatres to return again so we can go back to pursuing our career just like many others will have had to do in other professions, such as personal training or other sporting careers.

Key motivators for your profession that can be specific to YOU…

As hard as staying motivated is during these times where motivation has to be driven by yourself and nobody else, there are many ways to keep positive and stay motivated for when your profession returns such as:

Setting realistic physical achievements that will enhance and improve your performance when you return to work such as walking 5000 steps per day or joining in a live workout three times a week to build up stamina again.
Make the physical exercise you are doing specific to YOU and your profession. As an example on a long walk I would listen to music from the musical I am going to be working in next to motivate me and help me enjoy the physical exercise more. Make. It. Suit. You.
Make a story board or a mood board with pictures of all of the things you would like to achieve or things that inspire you that you can set as your Lock Screen on your phone to remind you daily of where you would eventually like to be in your career.

Here is an example of mine…

An interview with Musical Theatre professionals…

Here is a clip of fellow Musical Theatre performers Alex Steele, Maddison Rowe and Esme Bacalla-Hayes answering some of my questions on how they are staying mentally and physically healthy in preparation for when the industry reopens again. Including advice and insightful information as to how and what YOU could do to improve mental well being, motivation and physical performance in preparation for YOUR profession…

An overview of general tips the girls suggested that help with mental health that everyone can benefit from…

Make a to do list for the day ahead and check things off as and when you do things, great for peace of mind and to relieve stress.
Make your bed and tidy your room, as silly as it sounds it really does make you feel a whole lot better.
Try to keep yourself in a routine throughout the day, it keeps the mind occupied and focused.
Most importantly, KEEP GOING, YOU’VE GOT THIS. A positive mental attitude is key.

Physical exercise and its effects on your mental well-being…

It becomes very apparent after talking with three professionals that are awaiting their career to restart that physical exercise can have a huge impact on not just your physical health but your mental well-being and motivation too which are both huge factors to keep in mind during the current circumstances where mental well-being and motivation can be affected the most.

Things physical exercise can help with in particular are:

Positivity.
Feeling more alert and energised.
Relieving stress.
Sleeping better.
Increase in self confidence.

So here are some tips on how to specifically stay PHYSICALLY prepared for your profession…

At home workouts!

At home workouts are a great way to start getting physically prepared for your career again. It is something you can do at your own pace within the comfort of your own home, without feeling like you have to keep up with anyone else. It is also a FREE and easy way to keep active without needing much equipment.

Setting 3 workouts per week on specific days would be a great place to start to enable your body and mind to adapt to the changes that are being made in regards to physical exercise, when you feel ready you can build the quantity of workouts OR how long you workout for.

‘Short on time? Hate the gym? Too tired to exercise after work? 10 minute workouts are just what you need.’ NHS.uk.

If you’re struggling to find the right ones for you here are some of the workouts I like to use for some inspiration…

Gabby Allen workouts.
Courtney Black workouts.
Joe Wicks workouts.

These are all FREE and available on either YouTube, Instagram or Facebook so go and have a try!

A simple walk can work wonders!

’Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier’ NHS.uk.

Walking is one of the most underrated forms of exercise yet it is so beneficial for both the mind and body. Taking a long walk can be just as beneficial as a short workout in regards to burning calories. A great way to track how far you have walked and how many calories you have burned is buy using the ‘Fitness’ App on either your phone or Apple Watch if you have access to one.
Here is an example of a walk I went on and just LOOK at how many calories I burned… from a walk!

REMINDER!

However with this all being said this is just a reminder to everyone that it is very much OKAY to have days where you don’t feel motivated or don’t feel like you want to workout and be your most productive self. It is OKAY to feel anxious or stressed about the future and how your profession will be affected by this pandemic. It is OKAY to rest and take a day to look after your mental health in other, more comforting ways. Do you know why? Because we are human and each day is never the same for many reasons. The most important thing is that we have the tools and knowledge to come back from these more trying and difficult days, knowing that the simple walk or workout may make you feel that little bit better…

https://www.nhs.uk/live-well/exercise/

https://www.nhs.uk/oneyou/every-mind-matters/?WT.tsrc=Search&WT.mc_id=Brand&gclid=Cj0KCQiA7YyCBhD_ARIsALkj54oDk_1UUTj367kj3bmTXOcjeDA-NPKg9eLB-BsFS5o6MXhyXICqKq0aAmuIEALw_wcB&gclsrc=aw.ds

TECHNOLOGY

ARE SMART DEVICES TRULY MAKING US LESS SMART??

How smart devices have evolved us in a positive way 📈

The Dark side 📉

Mental and physical health decline

What can we do?

Final thoughts …

Disruptive Marketing Innovation

Individual Report

Student code – 202327272

The day I almost quit the gym, What Changed my mind?

My Personal Journey

Until…

The breaking point:

The turning Point:

Table 1: Summary of Gym Effects

The Game Changer: The rediscovery of fitness through friends and the community –

Creative solutions:

1.The ultimate beginner’s guide to the gym | Blog | Fitness First

2.8 Tips Before Your First Spin Class | Gateway Region YMCA Blog

3.Nationwide Gym Chain, The Gym Group, Launches Dial-A-PT Hotline For January Fitness Motivation – Sustain Health Magazine

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Skipping

Hula Hooping

Dancing

Trampolining

Try a Sport

So…

Stay Hydrated

Eat a Balanced Diet

Head Out For a Walk

Home workouts

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