With Christmas just days away! The season of indulgence (over-indulgence)!! Pulseroll would like to keep you on track over the festive period. We’re not telling you not to enjoy the odd mince pie or glass of wine as team Pulseroll will enjoy one or 2 too! But if you have lost weight from dieting this year and you don’t want to put on substantial weight during the holidays you’re going to need a plan. Nothing excessive but you do need to practice mindful eating.

Be aware of how much you’re eating and try to stop at 1 or 2 mince pies. Binge eating for 2 or 3 days is okay as long as you’re mindful of not eating excessively it’s not gong to kill you!! and neither is going berserk on the old Christmas pud. Eat it, enjoy it, don’t obsess or feel guilty about it and get back on the bandwagon as soon as possible. Set a date to do so and stick to it.

The reason most people put on weight is not because they spent 3 or 4 days slightly over eating its because they spend 2 weeks or more seriously over eating. One reason for this is what I like to call ‘in for a penny in for a pound’ attitude. You have done it now you might as well eat the rest to fill in the blank with delicious treat. This is a dangerous attitude to have and leads to a feeling of guilt and yoyo dieting and a bad relationship with food.

Go in with a plan stick to it eat until you’re full, consciously ask yourself if you have had enough, if the answer is no have some more but if you’re satisfied put your feet up and watch the Queen’s speech.  And have very Merry Christmas from all at Pulseroll!!


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Source: https://www.pulseroll.com/pulserolls-nutrition-tips-christmas/




Its never to early to spread a little Christmas cheer! Or get fit for xmas, so here at Pulseroll we thought why not start early? Getting yourself into a fitness routine that you can do at the gym/home to get yourself ready for the festive season with temptation everywhere! If you start now your in with a better chance of maintaining your fitness regime and earn yourself that lovely christmas meal and treats!. So to help you burn off some calories, get you fit and keep you warm during the colder months, Pulseroll have some fun “get fit for christmas” -inspired workouts. The plan? Pick 1-3 of these mini workouts and get your sweat on. Don’t forget to drink a few sips of water in between sets.

Psst: the how-tos for the moves are at the end of the post.


Reindeer Prancing

– 25 mountain climbers

– 10 squat jumps

– 30 jumping jacks

Repeat the set three times. 

Saint Nick’s Squats 

– 40 squats

– 10 side lunges

– 60 burpees

Repeat the set three times.

Peppermint Planks

– 50 high knees

– 25 squat jumps

– 15 alternating lunges

Repeat the set three times. 

Hot Cocoa Craziness

– 20 burpees

– 10 push-ups

– 30 crunches

Repeat the set three times. 

Santa’s Sleigh Sit-ups 

– 30 second wall sit

– 20 second sprint

– 30 squats

– 10 jumping jacks

Repeat the set four times.

Not sure what to do? Keep reading for instructions on mountain climbers and more…

Mountain Climbers: Start in a plank position (top of a push-up). Then, bring one knee in and up toward your chest. Bring it back to start. Quickly switch legs and repeat. Soon, it will be like you’re jogging…with your hands on the ground.

Squat Jumps: Start with your feet shoulder-width apart. Lower down into a squat. Then, explode through your legs and jump up. Land back in the squat and repeat.

Side Lunges: Start with your feet together. Lift your right foot up and out (about 3-4 feet away from you). Bend your right knee, so your body lowers down. Push off your right leg and come back to start. Repeat on that side, and then switch.

Burpee: Start in a standing position. Then crouch down, and put your hands on the ground on either side of your legs. Do a little jump, and pop your legs straight out behind you. Next, do a push-up. Then hop your legs back in to your chest. Finally, jump up to a standing position, raising your arms straight above your head like you’re reaching for the sky.

High Knees: Start standing up, with your feet together and with your arms at your side. Bend your elbows, so your arms make an “L” shape.” Lift one knee up, attempting to touch your arms. Lower down. Repeat on the other side, until you are jogging in place with your knees popping up.

Wall Sit: Walk over to a blank wall, and put your back against it. Walk your feet about two feet in front of you. Lower down, so you’re sitting against the wall (your thighs should be parallel to the floor and your knees should be over your ankles). Hold.

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Source: http://www.pulseroll.com/get-fit-christmas-pulseroll/


The Pilates basics include breathing, core activation, control, concentration, precision and flow. All things we need in or every lives.

Breathing- correctly can help relieve stress and intra-abdominal pressure. Just the act of breathing alone can release tension, reduce anxiety and strengthen your core.

Knowing how to use your core will make everyday movements safer and protect your lower back. For example lifting a heavy load. If you have a solid understanding of Pilates you will naturally exhale on the lifting phase, engage your core and lift with good posture. Thus protecting your back, keeping tension out of your neck and shoulders and using the power in your legs and bum.

Rotating with good technique using your oblique’s can prevent twinges in your back and tension in the shoulders. Squatting or lunging rather than bending will ensure you use the global leg and bum muscles and not puts strain on the lower back. All techniques you can learn in your Pilates class and with the aid of our Pulseroll this also can help improve your flexibility.

The concentration use in Pilates can be transferred into your work and home life. Being able to clear your mind and bring your focus to your body, is a useful relaxation technique and can bring mental clarity. People often leave the studio feeling calmer, refreshed, and less anxious and more in control of life.

I personally love the control and flow in Pilates being able to go from one movement to the next using a natural rhythm and flow has a certain beauty to it. If you can apply that to the tasks you have to do in day-to-day life, life becomes more beautiful! It is something to aspire to. Flowing from one task to another, multi-tasking in a calm, concentrated manner and being precise in all you do.

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How to Motivate Yourself to Exercise and The Benefits….

How to Motivate Yourself to Exercise?

We all have those days where our energy levels are low. Days where you just want to sit on the couch and watch TV. We’re all human, and we all need to relax and spend time to relax and wind-down from our daily, hectic schedules.

Whether you’re at home or at work, it’s important to remember to fit in exercise to your daily routine. It may seem as though 30 minutes is a lot, health professionals recommend that adults get at least 30 minutes of daily exercise in for health.

Here are some reasons to motivate yourself to exercise:

  1. Exercise to look and feel great. Not only does exercise keep you energized, it can also improve your posture, make your skin glow and tone your body. Exercise also acts to reduce the risk of different types of disease – everything ranging from heart disease to cancer and type 2 diabetes.
  2. Exercise to lose weight. For many people, burning fat is a motivator. Exercise burns fat and prevents fat storage as well. Bonus!
  3. Exercise to stay energized. Exercise can not only reduce your stress levels, but also ensures you feel less exhausted and ready to tackle any of your daily responsibilities. Start your day with a simple routine, or switch things up to get your 30 minutes in!
  4. Exercise to sleep better and age slower. While it fuels your energy levels, exercise can also ensure that you get a good night’s rest. Be sure to aim for at least 8 hours of sleep to get ready for the next day. Regular exercise has been linked to fighting aging and reducing inflammation as well.
  5. Motivate yourself to exercise stay happy and enjoy your lifestyle. As part of its many benefits, exercise has been proven to reduce depression, which can lead you to enjoy your lifestyle and fun activities with kids, family and friends.

That’s just some of the many benefits to exercise! Keep updated with our weekly blogs for lots more benefits, tips, fitness and health information.

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Source: http://www.pulseroll.com/motivate-exercise-benefits/



Keeping your body fuelled with the right foods, will help to maintain your energy levels during the day. All foods have a different response within the body, which can affect your energy levels.

Pulseroll have a few tips for you to help maintain your energy levels when eating.

  • Eat breakfast- your body is in a state of fasting overnight, which depletes your brains main source of glucose used for energy. A slow releasing carbohydrate
  • Such as porridge in the morning helps to kick-start your metabolism.
  • Don’t skip meals- By eating three times a day or bodies can learn and manage to keep hunger at bay. This helps to sustain your energy levels and keep your blood sugar levels within a normal range. Eating small but regular meals daily helps with portion control and making healthier choices.
  • Remember to eat your 5-a-day- fruit and vegetables are packed with essential antioxidants, vitamins and minerals your body needs to function. Eating fibre also helps to keep you full for longer.
  • Drink plenty of water- It is essential to keep hydrated, especially when working out or taking part in physical activity. Drinking six to eight glasses of water throughout the day will help to keep you hydrated.
  • Eat foods rich in vitamin B, zinc and magnesium- These vitamins and minerals are essential for our body’s energy functions. B vitamins help to break down the energy from the foods we eat. They also help to maintain muscle tissue and keep your skin and eyes healthy.That’s just a few simple tips to help get you started on your journey to a healthier and much more energetic you! Give them a try today, you’ll notice a difference in your energy levels by trying these simple steps. A much more healthier, happier, and energetic you!!

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Source: http://www.pulseroll.com/eating-for-energy/