Calories In, Calories Out: Is It That Black and White?

When it comes to weight loss, there’s no topic so hotly debated than the old ‘calories in vs calories out’ (CICO) adage. At one end of the argument, nutritional and weight loss advocates typically promote the 'eat less, move more' angle. In contrast, endocrinologists at the other end of the conversation suggest that hormonal issues may be the pesky cause of weight gain.

Understanding CICO is simple: when we consume more energy than we burn, we gain weight, and when we consume less energy than we burn, we lose weight.

It's a fundamental concept in regulating body weight and as close to scientific facts as we can get, so why is the discourse around CICO so volatile?

Here, I attempt to unpack different arguments in the CICO saga, which should hopefully paint a picture that CICO isn't just black and white but a multifaceted, many-layered proposition.

Fitness, FoodSophie Campbell26 May 2021Fitness, Exercise, Nutrition

Green Exercise: Combatting Mental Illness with Fitness and Nature

The conversation around the benefits of fitness and physical activity on our physical health is loud, but the discussion around its positive impact on our mental wellbeing is a much quieter one.

Hosted by the Mental Health Foundation, #MentalHealthAwarnessWeek is an annual event that provides the whole of the UK with the opportunity to focus on achieving good mental health, and this year’s theme is #ConnectWithNature.

In the Isle of Man, we’re spoiled for nature. How many people on the UK mainland can say they live a stone’s throw from a beach or plantation?

FitnessSophie Campbell11 May 2021Mental Health, Fitness Comment

Returning to exercise after covid-19.

‘How’s working going’ is a question we get asked a lot. Like those who casually approach doctor friends for some ad hoc medical advice, friends and family usually come to me with their health and fitness woes.

What’s struck me the most about these conversations over the past year is how people’s attitudes to exercise have changed during lockdown.

Coaching, Fitness, YogaSophie Campbell28 April 2021Covid19, exercise, Postcovid, yoga, fitnessComment

Spring into the free 5-Day Mission Challenge

Press the reset button on your fitness goals this spring with the 5-Day Mission Challenge!

Ah, spring. A time for rejuvenation, rebirth, renewal, and growth. As the weather and the environment around us enters a state of change and transition, so does our body and mind. Flowers come into bloom, the weather (hopefully) gets warmer, and with it – whether subconsciously or not – we begin to make changes.

We spring clean our homes, change the oil in our cars, and revitalise our wardrobe. So why not revitalise our bodies with the same attention we give other tasks?

Fitness, YogaSophie Campbell26 March 2021Fitness challenge, isle of man fitness, Personal Trainer, 5daychallenge, springComment

Bookend Your Day: The Power of Morning and Evening Routines

We can all take an educated guess on how our day will pan out simply from how we wake up in the morning. If we got to bed too late or had a restless night's sleep, we can almost guarantee that this will put us on the back foot when facing the day ahead.

Take a look at some of the most successful people in the world: Bill and Melinda Gates, Oprah Winfrey, and Barack Obama all swear by morning routines, and one thing I've learned is that a great morning routine starts the night before.

Mission Membership: because we don’t all have the same 24 hours as Beyoncé

One of my New Year’s resolutions was to join the growing movement of people who want to be more productive with their time: more time for self-care; more time to exercise; more time to spend with loved ones.

There’s a productivity meme that did the rounds a while back that suggested "everyone has the same 24 hours as Beyoncé", which was supposed to inspire regular folks to achieve what Queen Bey achieves in the same 24-hour period.

FitnessSophie Campbell10 February 2021Fitness coach, Membership, Community, Group Coaching, Support, Structured workoutsComment

Finding positivity in lockdown

Here we go again. 2021 has gotten off to a start that’s eerily familiar to all of us. After a significant stretch of (semi) freedom, the Isle of Man has found itself in Lockdown 2.0, and while the UK may sneer at our woes that pale in comparison to what’s happening on the mainland, this second lockdown has undoubtedly had a negative effect on the island’s collective mental health.

Trying to maintain some semblance of ‘normal life’ during periods of crisis is crucial, as more often than not, it’s the uncertainty of the situation that has detrimental effects, more so than the situation itself.

The below tips are designed to offer practical advice and to foster some sense of social cohesion: remember, there’s good to be had during these strange and isolating times.

Isle of Man, Yoga, Fitness, CoachingSophie Campbell13 January 2021isle of man fitness, yoga, Positivity, LockdownComment

Declutter the mind for the coming New Year

While this time of year is usually when people dissect and reflect on the past 12 months, it’s safe to say that most of us are looking forward to waving goodbye to the car crash that was 2020.

According to a survey conducted by the Office for National Statistics, twice as many adults in Britain reported symptoms of depression due to the pandemic compared with the same time last year, and in an oversaturated world of information, it’s more important now to declutter and organise the mind.

Fitness, Yoga, CoachingSophie Campbell30 December 2020goals, organisation, office worker, yoga, yogaforstress

GET ORGANISED. THE KEY TO SUCCESSFUL HEALTHY LIVING

Be honest. How many times have you tried to change your eating or exercise habits, only for you to fall back into your old routines in a matter of weeks?

With the New Year fast approaching, fitness and health remain the priority for those committing to resolutions, with the results of a 2015 ComRes poll for Bupa showing that 35% of respondents wanted to lose weight, 33% wished to get fitter, and 31% wanted to eat more healthily.

But how long do these commitments last?

Isle of Man, Fitness, Yoga, CoachingSophie Campbell16 December 2020yoga instructor, yogaforstress, organisation, healthylivingComment

Navigating social events and a healthy lifestyle during Christmas

Let's face it, Christmas can be a nightmare.

From the festive decorations everywhere to Mariah Carey blasting from every shopfront, we all get caught up in Christmas mania. Our spirits brighten, and we find ourselves ever more social than we usually are, with a Christmas party or a quick mulled wine the go-to rotational activities throughout December.

Yet for those trying to maintain some semblance of physical activity and healthy living, Christmas can be a minefield to be avoided at all costs.

Fitness, CoachingSophie Campbell2 December 2020Christmas, Social, healthy, active lifestyle

5 ways to be more active, without really trying

A new national campaign by Public Health England was announced at the end of last month that encouraged millions to kick-start their health as part of the government’s Obesity Strategy.

The campaign encourages adults to introduce changes that will help them work towards a healthier lifestyle, with a suite of free tools and apps supporting people to eat better, drink less alcohol, and get more active. This includes a new app for the free 12-week NHS Weight Loss Plan, helping people make healthier food choices and learn skills to prevent weight gain.

How to stay motivated to exercise during lockdown

It doesn’t get more convenient than an at-home workout, but convenience isn’t a strong enough factor to be a motivator alone: accountability plays a huge part.

With the sudden outbreak of COVID-19, accountability can be tricky when you’re working out in comfortable, familiar surroundings. While pre-pandemic normality might have stopped you from bailing on a gym buddy, it becomes far too easy to skip workout sessions when the only person holding you accountable is you.

Fitness, YogaSophie Campbell1 June 2020Fitness coach, isle of man, Personal Trainer, yoga instructor

How can I heal my back pain?

Back pain is becoming such a common issue in my classes as well as a few private clients I work with. The most common culprit – a sedentary lifestyle. Sitting at the desk all day for 8-10 hours is weakening our glutes (bum muscles) weakening or core (our whole mid section that keeps us upright) tightening and weakening out hamstrings (the muscles at the back of our legs) resulting in imbalanmces causing lower back pain and knee injuries. It’s also causing us to have bad posture and sometimes even affecting or mental health not just our physical health.

9 Yoga Poses for Tight Hips

Are you sitting too much throughout the day and finding you have tight hips? Below are 9 yoga poses for tight hips you can try to lengthen and strengthen your hip flexors. Always warm up first – you can do 2-3 rounds or Sun Salutation A and then hold each of these poses for 5 breaths or 30 seconds.

Every Day Stretches

stretching exercises for beginers, stretching exercises for flexibility, stretching exercices for legs, daily stretching routine, stretching benefits, list of stretches, stretching exercises with pictures

How to do a Sun Salutation A

A sun Salutation or Surya Namaskara is a great way to warm up the entire body and start most physical yoga practices. There are over 20 different variations of sun salutations with modifications to suit the individual. Today I will be explaining how to perform a sun salutation A as it is the most common form of a warm up and it deeply warms and awakens the entire body.

7 Free Tips to healthy Day Guide

With so much health and fitness advice out there, it can become a little bit overwhelming and intimidating. Choosing to change your lifestyle is a personal journey and one to take in your own time. If you're just starting out on your wellness journey or stuck in a rut and need a little inspiration here are 7 top tips to help you feel healthier and motivated.

Meet Sophie

I’m Sophie Campbell, a professional dancer, qualified yoga instructor, certified personal trainer, nutrition advisor – and founder of Mission.

Born and raised on the Isle of Man, I’ve been dancing since the age of three. After training locally and winning the inaugural Young Dancer of Mann award in 2007, I decided to follow my heart.

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