Breathe Easy Awareness Week

This blog has been written by Asa Peach, Personal Trainer here at Unique Results Limited.

Breathe Easy awareness week is promoted by the British Lung Foundation and takes place from 17th June to 23rd June this year. The aim of the week is to promote awareness of lung diseases as well as to raise funds for vital research and campaign work the foundation undertakes. The British Lung Foundation concerns itself with respiratory BLF imagehealth problems. The main aim of the foundation is to prevent, treat and cure respiratory diseases. According to statistics provided by the BLF website 10,000 people in the UK are newly diagnosed with a lung disease every week. One in five people have developed asthma, or other Chronic Obstructive Pulmonary Diseases. 20,3% of UK deaths are caused by lung diseases according to a poll conducted in 2012. Every five minutes that pass, one person passes away from lung diseases (British Lung Foundation , 2012).

Chronic Obstructive Pulmonary Diseases (COPD) are long term illnesses caused by obstruction of the airways (bronchi, alveoli). The two main types of COPD are bronchitis and emphysema. Bronchitis is caused by infection of the airways of which causes inflammation of the bronchi. Emphysema is the inflammation of the alveoli (air sacs within the lungs) of which makes it difficult to expel oxygen within the lungs. Cigarette smoking and air pollution are the main cause of COPD’s due to the chemicals of which are inhaled. Cigarette smoke weakens the lining of the lungs as well as obstructing the alveoli through the intake of tar within the cigarette smoke. According to a recent study conducted by cancer research, 19% of the adult population within the United Kingdom smoke cigarettes. Cigarette smoking is also the main leading cause of cancer within the UK (15%) (Cancer Research UK, 2018).

How to Improve Lung Function:

Singing has been proven to be an effective way of improving lung capacity and respiratory function. Singing promotes slow, deep and controlled breathing.  Singing teaches you to become one with their regulation of breathing. It helps to reduce anxiety and panic by giving you more control over the regulation of inhaling and exhaling. Lastly, singing strengthens the abdominal muscles of which lead to an increase in breathing efficiency and improvements in posture.

Sitting posture that promotes kyphosis (emphasised curvature of the thoracic spine) can people squattingnegatively effect breathing and lung function. A way of correcting postural problems would be to train upper back more so than pushing movements in order to strengthen the muscles around the shoulder blades. This will decrease compression of the lungs and diaphragm of which will lead to less obstruction and more efficient breathing. You can improve sitting posture by working on hip flexor and extensor mobility. A simple way of doing this is decreasing the amount of time sitting in a chair, and increasing the amount of time you spend sitting in a deep squat.

This will increase flexibility in the hips of which will lead to less overcompensation in the upper spine when sitting (less slumping and shoulders protracting forward).

Train your heart and your lungs:

Cardiovascular exercise will improve lung capacity as well as functioning of the heart in relation to pumping the red blood cells (of which contain oxygen) to the working muscles. The lungs become more efficient at removing carbon dioxide and transporting oxygen to the working muscles as a long-term health benefit to following cardiovascular exercise. A minimum of 150 minutes is recommended to be undertaken in order to improve lung capacity according to the National Health Services. As lung capacity improves, as does the body’s way of utilising oxygen during exercise and movement due to the increased strength of the heart. This reduces breathlessness, lethargy and premature fatigue during exercise and everyday activities.

Vitamin B12 and Vitamin D.

It has been reported that a deficiency of Vitamin B12 can cause fatigue, breathlessness and lethargy (to name a few). Consumption of vitamin B12 via foods high in protein or through supplements can improve the aforementioned problems. Liver, beef and tuna are just a few examples of foods high in vitamin B12.  Vitamin D deficiency is closely related to COPD and asthma. It has been recommended to increase your vitamin D intake in order to improve lung function. Fatty fish such as tuna, mackerel and salmon of which are good sources of vitamin D. Not only can balanced consumption of vitamin D be good for lung function, it can also lessen the risk of osteoporosis (decreasing of bone density).

Sources of Information

Briani, c. e. a., 2013. Cobalamin Deficiency: Clinical Picture and Radiological Findings. Nutrients, 5(11), pp. 4521-4539.

British Lung Foundation , 2012. Statistics British Lung Foundation. [Online]
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[Accessed 2 June 2019].

Cancer Research UK, 2018. Cancer Research UK. [Online]
Available at:
[Accessed 3 June 2019].

Zosky, G. e. a., 2011. Vitamin D deficiency causes deficits in lung function and alters lung structure. American Journal of Respiratory and Critical Care Medicine, 183(10), pp. 1336-1343.

Exercise: Fit For Mental Health

This blog has been written by Aimee Kingsbury, friend and member of Unique Results.

We know that physical exercise can be used to really improve the body’s physical health, but did you know that the impact on mental health could be just as great?

1 in 4 people will suffer a mental health problem at some point in their life. This means that even if it isn’t you, it’s highly likely that you’ll know someone who is. It’s important that people seek the help that they need through professionals such as doctors or therapists – but exercise is something else that you can do to help ease the symptoms for yourself, or for someone else. Continue reading “Exercise: Fit For Mental Health”

Nutrition & Hydration Week

This blog has been written by Nikki Fischr, Personal Trainer and Admin Manager here at Unique Results.

Nutrition and Hydration Week is an annual event which started back in 2012 (11th – 17th March 2019) with a shared objective to highlight, promote and celebrate improvements in the provision of nutrition and hydration locally, nationally and globally.  For more information check out the following website – & Hydration

With the event happening this month I thought it would be a good idea to share some information and useful tips to help you improve your own nutrition and hydration. Continue reading “Nutrition & Hydration Week”

Why ‘WORKING OUT’ isn’t enough when you’re over 40.

This thing that we do (or thing you may be thinking about starting) –  ‘going to the gym or fitness studio’ is given a casual name by many – ‘working out’.

The approximate 87% of the UK population who are not a member of a gym/health club/fitness studio have a view of the type of exercise that goes on in these places as getting hot, sweaty, red faced, tired and sore – maybe that’s what puts them off as it certainly doesn’t sound very appealing.

In November 2018 I attended the Strongfirst SFL course (which is a 3 day Barbell Certification). At one stage over the 3 days the Master Instructor who was leading the Certification (Fabio Zonin) sat down and gave an important talk – some of which is inspiration for this article.IMG_1074

What follows are lessons I have learned from over 20 years in the health and fitness industry working with everyday people (and on myself) In the last decade I have worked overwhelmingly with everyday people over 40. When you’re in your teens & 20s you’re pretty much bullet proof. Life hasn’t taken a toll. You most likely still live with parents, don’t have children to look after or a career or business to dedicate a healthy (or unhealthy) chunk on your life to.

The following 5 Categories of gym session are targeted towards men & women over 40 specifically, although those in their 20s and 30s would do well to get ahead of the curve and adopt some of these practices early. Continue reading “Why ‘WORKING OUT’ isn’t enough when you’re over 40.”


Following the success of our first 31 day nutrition challenge and an amazing upgrade to the system, we will be running another challenge during the month of October.

The UR Nutrition System is a great online tool which allows you to easily plan and monitor what you are eating via a simple points system. It allows you to create weekly meal plans which can then be converted into a shopping list making it easier and saving you time when it comes to doing the food shopping.  All of the recipes are easy to prepare, are nutritionally balanced and are super tasty. Continue reading “#UR31DayChallenge”

Diabetes – Prevention, As There Is No Cure!

Today’s blog has been written by Nikki Fischr – Personal Trainer and Admin Manager here at Unique Results.

Every year in June, Diabetes UK run an awareness week to bring to everyones attention the importance of knowing the risks and symptoms of Diabetes and how to reduce the chance of getting the disease.

From figures published for 2017, 3.7 million people have diabetes in the UK.  Yes you did just read that correctly – 3.7 million!!  There is currently no cure.  Around 90% of people have Type 2 diabetes and around 10% of people have Type 1 diabetes.

More people than ever have diabetes.

More people than ever are at risk of Type 2 diabetes.

If nothing changes, more than 5 million people will have diabetes in the UK by 2025. Continue reading “Diabetes – Prevention, As There Is No Cure!”

The Mind Is A Powerful Thing

Today’s blog has been written by Nikki Fischr  – Admin Manager and Personal Trainer here at Unique Results.

My blog is about MINDSET and ties in nicely with our January and February blogs on Goal Setting and Motivation.

So what is MINDSET?

The dictionary definition is – the established set of attitudes held by someone.

There are two main types of mindset – FIXED and GROWTH

Most people have a FIXED mindset and these people believe they are or aren’t good at something, based on their inherent nature, because it’s just who you are.

However, those people in a GROWTH mindset believe anyone can be good at anything, because your abilities are entirely due to your actions. Continue reading “The Mind Is A Powerful Thing”