A NEW PERSPECTIVE ON HEALTH AND WELLNESS
HEALTHY READING www.healthyreading.co.uk Issue 3 £1.99
ANTIAGEING FITNESS Get your stretch on!
COFFEE AND IMPOTENCE Does coffee help with E.D.?
H
K R O W T A R E I P P A H E B O T W ful O ss
ce c u s e b to e r u s s e r And handle the p
HEALTHY READING MAGAZINE 1
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EDITOR’S
Word A
lot has been happening at the Healthy Reading offices since our last issue. We’ve launched our new website which is updated on a regular basis and now sports a great new “news” section that gathers the best articles and news bites from around the web. There is also a new directory section for you to search a select number of the best health and wellness businesses in the Reading area. We’ve chosen to focus this particular issue of Healthy Reading on summer, fitness and massage at work and have responded to direct feedback from our readers. Going forward we are hoping to reach as many individuals as possible so please pass this magazine to a friend or family member once you are finished reading.
Contents On the cover 11 ANTI - AGEING FITNESS 12 MEN’S LIFESTYLE:
COFFEE AND IMPOTENCE
Inside 4 BE HAPPIER AT WORK 6
WOMEN’S LIFESTYLE
8 HOW TO LOOK GOOD AND FEEL GOOD IN YOUR BIKINI ALL YEAR ROUND 10 GET RIPPED AT HOME
We hope you enjoy this magazine and look forward to engaging with you through our upcoming issues. Publishers: Healthy Reading Ltd. Editor: gabriel@healthyreading.co.uk Advertising: advertise@healthyreading.co.uk Contribute: contribute@healthyreading.co.uk Website: www.healthyreading.co.uk Twitter: @healthyreading Facebook: fb.com/healthyreading Disclaimer: The publisher has taken all reasonable measures to ensure the accuracy of the information in Healthy Reading and cannot accept responsibility for errors in or omissions from any information given in this or previous editions or for any consequences arising thereof. The editor may not always agree with opinions expressed in Healthy Reading but allow publication as a matter of interest, nothing printed should be construed as Policy or an Official Announcement unless stated. The information contained in Healthy Reading magazine is not intended for the purpose of diagnosing or prescribing. Please consult your Doctor/ GP before undertaking any form of medical treatment or adopting any exercise programme or dietary guidelines. No part of this publication may be reproduced in any form or by any means whether electronic, mechanical and/or optical without the express prior written permission from the publisher.
HEALTHY READING MAGAZINE 3
Be happier at work
S
tress is something that everyone inevitably experiences, with varying degrees of intensity and regularity. Stress can occur because of pressures in any area of a person’s life, but work-related stresses cause significant yet common issues amongst many. Now, more than ever, there is a pressure to be successful in our chosen career. We work harder and put in more hours in order to reach our targets or get that promotion. However, all that pressure, and burning ourselves out to relieve it, can result in stress-related illness. In 2014, a study by the Labour Force Survey showed that 39% of all workrelated illnesses were caused by stress. This led to a huge 11.3 million working days being lost to illness, which works out at over 4 weeks per case. This loss
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Why massage counts
is not only detrimental to the individual, but also to the company. According to Health and Safety Executive, stressrelated illnesses cost companies in the UK £1.24 billion every year. It is therefore in an employer’s best interest to address the issue before it becomes a significant problem. Investing in a wellbeing program, such as introducing onsite massage, will inevitably incur costs for the company. However, government studies have
shown that investments in employee wellbeing provide a return of approximately two and half times the cost. Therefore, while the initial outlay may seem a poor investment, the return will be worth it. Employers can help to alleviate instances of stress-related illnesses in a number of ways, but onsite massage has a significant number of benefits to the employer. A massage therapist would come to the workplace to carry out a range of massage services for staff. Each appointment usually lasts approximately 15 to 30 minutes, and services can include seated massage, reflexology or Indian head massage. It may sound over-the-top to have a professionally trained massage therapist provide treatment for employees, paid for by the company; however, there are various reasons why it is beneficial to introduce these services for your business. Firstly, by looking after your employee’s wellbeing, you boost their productivity. Allowing staff to take a short break from their computer to receive a massage provided by the company, studies have shown, increases their productivity by up to 50%. As massage releases tension and reduces stress, employees return to their desk refreshed and focused, thereby increasing the quality of their work. Research into the benefits of massage has shown that a period of just 15 minutes can improve an employee’s concentration and cognitive function. Providing a wellbeing package for your employees not only increases their productivity while they are at work, but
also reduces instances of absenteeism caused by both stress and physical symptoms such as muscular and skeletal problems brought about by sitting behind a desk all day. When a staff member is absent due to illness, it costs the company money. Sickness pay is not the only cost that a company needs to take into account when an employee is absent; there is also the cost of hiring temporary staff to cover, as well as the cost in training the temporary employee to be able to carry out the work. Inevitably, this will also add to the strain on other members of staff who are trying to juggle workloads and train at the same time. By providing well-being benefits like massages in the workplace, stress amongst employees will ultimately
be reduced. This in turn helps to disable the crippling effects of stress before they become an issue that leads to illness that requires a break from work altogether. Using short breaks to provide massages to your employees allows your staff time to recuperate from the build-up of stress and pressure at their desk, as well as relieving muscle tension and increasing blood flow. Staff will not only return to their desks mentally relaxed, but also physically relaxed, thus reducing the risk of absenteeism. It is equally important to look after employees’ mental wellbeing as well as the physical. If your staff members are happy, it does wonders for the company’s success, particularly if they are happy in work as well as outside of office
hours. As we spend a huge amount of time in the workplace, it’s important that we feel a sense of job satisfaction. Low morale increases stress and therefore productivity declines. The increase in stress again leads to absenteeism, and the cycle continues. This doesn’t just affect one or two individuals. The worst thing about low morale is it can spread throughout your workforce like wildfire. By providing benefits that are beyond the call of duty, such as massage in the workplace, you are telling your staff that they are valued and you care about their wellbeing. When your employees feel valued, morale will build and therefore so will productivity, along with the success of your company.
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HEALTHY READING MAGAZINE 5
WOMEN’S
LIFESTYLE Ouch!
Being painfully fashionable and squeezing into those skin-tight skinny jeans could be damaging your muscles and nerves! According to research, wearing skinny jeans for long periods can cause a condition known as compartment syndrome, which causes swelling and damage to the muscle and nerve fibres in the lower legs. Squatting in tight jeans compresses the lower leg and can cause numbness in the legs and feet.
The Importance Of Your Pregnancy Lifestyle Choices The children of expectant mothers who have poor eating habits during pregnancy are at increased obesity risk. Research carried out in Greece reveals that mothers who gained more than the recommended weight, and who smoked and didn’t exercise during pregnancy, are more likely to have children who are obese by the age of 8. Mothers-to-be who exercised moderately reduced the obesity risk. Whilst an expectant mother’s lifestyle choices are not necessarily responsible for her child’s excess weight, it is accepted that maintaining a healthy pregnancy weight is beneficial for mother and child.
Good Sleep = Good Sex Spending more time in bed is just want a woman needs if she wants to boost her sex life. Getting an early night, in this instance, means enjoying extra sleep. A new study by the University of Michigan Sleep and Circadian Research Laboratory suggests that each additional hour of sleep increases a woman’s desire for sexual participation with her partner on the following day! Apparently quality sleep is beneficial for women because it helps to increase sexual arousal. Good sleep health is important for everyone, but for women this can improve mood, energy, concentration AND sexual arousal and desire.
“Not Tonight, I Have A Headache” Pregnant women may notice a change in their headache patterns, particularly if they suffer from recurring migraine. Research shows that 50% to 80% of women who have menstruation-associated migraines before getting pregnant
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may notice a reduction in migraine attacks once they Coconut oil can be used as: conceive. This improvement is caused by the rise in oestrogen u A rich, conditioning hair mask treatment levels. However, according to the American Migraine u A body oil, that can also be used for massage Foundation, some women who have never had a migraine u A conditioning lip balm may experience them during pregnancy. u An under-eye cream, to help reduce puffiness and dark circles u A hair-protecting anti-frizz solution His & Hers Pain Treatment u A beautifying highlighter to add a natural glow to The difference in pain threshold between men and women cheekbones and eyebrows has long been recognized, and it’s acknowledged that women u Emergency shaving cream display a higher sensitivity to painful events. A new study suggests that the reason for this sensitivity may be down Just How Potent Is Fermented Skincare? to a sex difference in the pain signal processing immune Fermented foods like Kimchi and Kombucha are healthy cells. When tested on male mice the immune response was body staples that are very much on-trend. The fascination triggered in the microglia, which defends the brain and with fermentation is fast becoming a beauty trend, as spinal cord. In female mice white blood cells (also new fermented skincare products continue to hit known as T cells) signalled pain. the beauty aisle shelves. Luxury skincare brands The study calls out for changes in research like Crème de la Mer and Murad have been practice and in the way that sex differences are using fermented ingredients in their products viewed. It also suggests that we start thinking about for decades and now even more fermented how differently pain is managed in men and women. blends of sea kelp, calcium, lecithin, magnesium and vitamins are being packaged up for your The Anti-Ageing Benefits Of pampering consumption. Fermented products Massage are richer in nutrients and produce additional Massage is the feel good treatment that boosts your amino acids and antioxidants that are beneficial for mood and lowers your stress. But did you know that your skin’s health and beauty. soothing healing touch is also anti-ageing? Stress is a major factor that puts our health at risk and plays havoc with our skin. The relaxation that is induced by massage lowers cortisol stress hormone levels and improves cardiovascular health and circulation. The skin’s overall cellular function is improved with massage and there is an increase in production of nurturing sebum, which keeps the skin looking youthful. Whether you opt for an anti-aging regular pampering facial or a full body massage treatment is entirely up to you.
Going Loco For Coco We’ve been going nuts over coconut oil for quite some time now with many women choosing to use the miracle ingredient in the kitchen and the bathroom. The do-it-all natural ingredient is effective in removing make-up and in moisturising the skin, but did you know that coconut oil has many other uses?
HEALTHY READING MAGAZINE 7
HOW TO LOOK GOOD AND FEEL GOOD IN YOUR BIKINI ALL YEAR ROUND
“
I’m dreading getting in a bikini this Summer. What can I do?” Women put themselves under pressure all year, BUT particularly in January, with the Resolution season, and also in the summer with the family holiday. The one you work so hard for. We call it the bikini panic season. So with the dreaded bikini holiday coming up, it feels so scary IF you’re not loving your body. BUT we want to help women get bikini fit ALL year. Have that same confidence and a body they LOVE and feel CONTENT in. We want you to LOVE your body and enjoy these precious family times. Sound good? Then read on, here’s our guide to getting you looking and feeling great in a bikini.
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You’re more than that. When it comes to it you’re more than just YOU in a bikini and HOW you look. You are more than the number on the scale.You DEFINE what that number means to you. So simply DON’T let the scale set the tone for your day. A blog in the making for sure. How you look in a bikini doesn’t change how you’re a great mum, partner, daughter, colleague or business owner. It’s NOT the measure of you.
DON’T FALL INTO THE PANIC TRAP The Summer panic trap as I call it.
Women I have worked with who listen to the media tend to do 2 things: 1) Cut calories This won’t help, cutting calories and food groups like carbs will put your body into starvation mode. Essentially it’ll panic and hold fat to protect itself as it isn’t sure when it will get more nourishment. This is where the skinny fat comes from, women who are slim BUT have a tummy and last few pounds they can’t shift. 2) Cardio train Don’t fall for hours of boring cardio, it isn’t the most effective use of gym time and it can get boring. Plus the more you do the more you’ll need to add to get the results you want.
MINDFUL EATING & sleep and water alone with DRINKING help the pounds drop off. SLOW down when you’re l TRAINING eating. Women on the StrongHer programmes EFFECTIVELY may track calories at So we’ve already mentioned some point if needed. This HOURS of cardio won’t help. In HERE WE GO THEN, is for education and for them fact it’ll add to the stress your body MY TOP 5 WAYS TO: to understand what the breakdown is already under. SO instead get into the l GET IN A BIKINI of different foods are, macro wise and gym and weight train, with a little cardio It sounds sarcastic but it’s an important calorie wise. to finish. This is how we set up the step. The brain likes predictability and It also helps with mindful eating. So StrongHer programmes: l Strength training to build muscle to response SO get in a bikini. Look in the for example if you’re eating out with mirror and subjectively look at your your partner on a Friday night, and you give you awesome curves and build your body in the mirror. order bread to start, get through a few fat burning. l Cardio to burn fat and for general It sounds scary BUT it will make a bottles of wine... the calories all add difference when you arrive on holiday. up. You’re just not thinking about it as health like heart health. Look at all the parts of your body and you’re having a great time. If you haven’t done strength training notice the words that come to mind. Try this instead: Sit down to eat before and are a little intimidated by the THEN: neutralise these definitions, your meals, at a dinner table and with guys in the gym get a coach to show e.g. my fat bum, becomes this is my bum. water to drink with your meal. Chew you. Oh and you’ll enjoy it, I dare anyone Take the definitions out, you OWN each mouthful 20 or so times and eat NOT to smile when deadlifting. these and can change them so help them with you family to catch up and chat to work for you. with them. Maybe track a few days to READY TO MAKE A CHANGE? understand your food more. If you’re really struggling and need some l MANAGE YOUR EXPECTATIONS Eating more mindfully and tracking help but don’t know where to start and Try not to heap the pressure on yourself. your food will help you UNDERSTAND feeling a little lost, you can book a FREE It’s taken months, years to get where how you feel after eating certain foods StrongHer Transformation Session, you are now. So why do you think it is PLUS the impact they have on your worth £97. 30 minutes with one of our any different to lose it? Why put on the weight loss. coaches to find out why things haven’t pressure to do that more quickly? worked for you before and get clarity on l How many weeks before you go? GET CONSISTENT WITH what your goals are. Work back from there and you can THE BASICS We only run a limited number as we healthily lose 1 - 2 pounds a week. It’s boring maybe. BUT it works. When only have 5 places left to join us. It all depends on these questions: it comes to it the basics work and l What are you doing now for fitness, ALWAYS will so make sure you are training and nutrition? doing the following consistently: EXCLUSIVELY FOR l How much weight do you have to a) Getting good quality sleep. READERS OF lose? b) Drinking enough water. THIS MAGAZINE l How hard are you willing to work? c) Relaxing and switching off l How many times can you train a week? Nicola is offering a FREE StrongHer Bikini Ready enough, reducing your stress. Exploration call (worth £97) to 10 busy mums ready Use these points above to set a realistic d) Eating a whole, healthy to get the energy, body and health they deserve in expectation of what you can do. OH and food diet 90% of the time. 2015. In these 30 minute Exploration Calls, Nicola will get that bikini on ASAP. Nailing the above consistently find your Top Five Tips to get your body, energy and confidence back. There are only a limited number of will make a HUGE difference: But if you enjoy it don’t give it up all together, just use your time well. Try some intervals, for example 30 seconds hard work and 30 seconds rest. Start with 4 and then move up when you feel ready.
l
these sessions each month so book quickly.
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Nicola Buckley E: Karen@strongherformula.com W: www.strongherformula .com T: 0787449084
HEALTHY READING MAGAZINE 9
GET RIPPED AT HOME
B
ringing out your abs is probably the one thing every gym goer tries to achieve. Whether you are a bodybuilder or someone who wants to get fit, I am pretty sure most of you would like to have visible abs. A mistake I see a lot working in a gym is someone using the ‘ab machine’. Doing a few sets on the ab machine is not going to get you the results you need, the reason for this is: 1) it is unlikely that this machine will effectively contract your abdominal muscles and 2) a lot of the machines are badly made and could leave you with a bad lower back. I have written my own programme with exercises that I find effective when I train abs for myself and for my clients. I make sure I hit the rectus abdominis (the 6 pack) and the external oblique (the muscles down the side of your rib cage), and I do a core strengthening
exercise to help give me a strong balanced middle. The one thing to remember when doing this programme is to really make sure you contract your abdominal and core muscles each rep to get effective results. This technique gets easier with practice and will really help you get the best out of your training. I mean what’s the point in doing the reps if you can’t feel the muscles working? This programme will help you build and strengthen the muscles in your core but to reveal your abs you NEED to lose body fat.You could have model-worthy
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A personal trainer workout routine that gets results by Tom Basketfield.
abs but if there is a layer of fat covering them then you will never see them. Following an intense resistance programme and doing a few cardio sessions will help raise your metabolism and therefore burn fat; the next step is sorting out your diet! Diet is without a doubt the most important factor when losing fat to bring out your abs. If you fill yourself with bad food how can you expect to look and feel good? Unfortunately the phrase ‘you are what you eat’ is very true.
So with this being said, how do you improve your diet? l Reduce your sugar intake. l Take out all processed foods. l Consume carbs from natural sources like sweet potatoes, rice and oats. l Consume high protein. l Consume healthy fats from meat & nuts. l Reduce alcohol intake. l Drink plenty of water. l Consume plenty of vegetables. Follow this programme and clean up your diet and you could be rocking a new set of abs in no time!
EXERCISE SETS REPS REST REVERSE CRUNCH
3
12
30 SECS
CRUNCH
3
12
30 SECS
RUSSIAN TWIST
3
16
30 SECS
PLANK
3
20
20 SECS
PICTURE
ANTI-AGEING TIP: Get your stretch on!
O
K so this title may seem a bit like a misleading promise that you get from the array of weekly glossy magazines - or more likely in this day and age, one of the incessant emails you get from a mailing list you can’t remember joining that’s actually trying to sell you cherry juice or whatever the new ‘miracle cure’ for the day is. But honestly this is a really quick, easy way to keep your body and mind younger, on a cellular as well as emotional level, and to keep you feeling as well as possible: get up and stretch just a little a day - every day. At a very basic level as we age, our bodies tighten: the muscle fibres get tougher, scar tissue can build up in areas of injury and our range of motion in our joints can diminish. This can seriously hinder everyday activities and even impact on things such as our balance and ability to move from sitting to standing.
So what is stretching? The Oxford English definition of ‘to stretch’ is: ‘To straighten or extend one’s body or a part of one’s body to its full length, typically so as to tighten one’s muscles or in order to reach something.’
So it doesn’t need to be complex. OK you can over-stretch and people who are hyper-mobile - that is lack stability in their joints (typically knees and elbows) need to be aware and balance stretching with strength building. But I’m talking about getting out of bed, lifting your
By Katia Major. hands to the sky, bending forward, along with some ankle and wrist rotations. This would be an amazing start!
Show me the benefits… So I can’t show you a before and after picture here, with a rippling six pack (shame I know) but I can share the following benefits which you will find recorded in scholarly and YouTube(!) articles alike: l Increased circulation, which makes us feel more energised and is good for our body’s daily activities - including cell regeneration. l Increased production of synovial fluid which helps to keep our bones and joints lubricated. l The above benefits result in improved or sustained range of motion (ROM) meaning we can still reach for that high jar or zip up that dress. l Reduced stress – this is particularly true if we couple our stretching with slow, mindful breathing. l Prevention of injuries and increased athletic performance (e.g in running). l Improved or corrected posture. I’m sure you could think of things to add to this list and it could easily be a page long. I certainly continue to be amazed at the results felt through my own yoga practice and the feedback I get through the classes I teach. My recent reading has taken me to the therapeutic benefits of stretching and the idea that we store emotions
on a cellular level and that by moving in non-habitual patterns we can release these stored emotions, further increasing wellbeing at a profound level. Whether or not this concept takes a step too far into the esoteric for you, I still feel that the overarching message is compelling: whether it’s to ensure you can continue to tie your own shoelaces or it’s to improve athletic performance, stretching is important. If you haven’t done so already, I would recommend that you incorporate regular stretching into your daily routine and watch your mood and energy levels soar. Katia Major, yoga teacher @ Yoga Reading, a local ashtanga yoga centre www.yogareading.co.uk
HEALTHY READING MAGAZINE 11
MEN’S
LIFESTYLE Drinking Caffeine Every Day Keeps Impotence At Bay A recent University of Texas Health Science Centre study has concluded that caffeine is beneficial to men. Daily consumption of coffee lowers the risk of erectile dysfunction. Caffeine relaxes muscles in the penis, and in certain arteries, therefore increasing blood flow and improving erectile function. Drinking three to five cups also reduces the risk of type 2 diabetes and heart disease, which are significant risk factors for erectile dysfunction. The optimal amount of caffeine is two to three cups and this includes drinking coffee, tea, soda and sports drinks.
More Exercise = Better Sex For improved sexual function between the sheets increased physical activity is recommended, a new study suggests. Men who exercise regularly have a better quality and higher frequency of erections and orgasms. Two hours of hot and sweaty strenuous exercise a week releases feel-good endorphins and increases libido. Moderate exercise for 3.5 hours or 6 hours of light exercise a week also have the same bedroom performance enhancing effect.
On Target When it comes to making babies it seems that the first shot is your best shot. Researchers in Spain have found that the first portion of ejaculate is the most potent, with 15% to 45% primed for egg fertilisation. The first fraction of sperm also contains better quality DNA. Everything that follows serves a secondary, but equally important reproduction action - it prevents sperm from other men from fertilising the egg.
High-Fat Diets Increase Prostate Cancer Death Risk Consuming an unhealthy high-fat diet significantly increases a man’s risk of prostate cancer death. A new study suggests that men with prostate cancer are increasing their chances of
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death by eating a typical ‘Western’ diet of red and processed meat, high-fat dairy and refined grains. Men who munch on healthy vegetables, legumes, fish, fruit and whole grains reduce their death risk by 36%. Diets that are high in animal fat, and low in fibre, are associated with metabolic syndrome, which includes obesity, high blood pressure and elevated risk of diabetes, stroke and heart attack. The greasy burger or fresh healthy food menu option you choose is the difference between prostate cancer survival and death risk.
Seasonal Grooming Male grooming is fast becoming fashionable with men who have previously had a no-frills approach to hair care, dress sense and below-the-belt personal grooming now taking far more care of their appearance. When it comes to hair care, going shorter for summer means less sweat and easier styling for gents who want to look cool and stylish. Bald and shaved heads need entire scalp protection that only an SPF sun oil or sunblock product can provide. The on-trend look for beards and whiskers is oiled up, to avoid the wire wool look.
Are You Man Enough? Yoga offers men far more benefits than just stress reduction. Getting bendy on a mat helps tackle belly fat, increases muscle range of motion and lowers your heart rate. The deep abdominal breathing that is part of yoga practice activates the parasympathetic system, which lowers cortisol levels that are responsible for holding on to belly fat. Just one weekly yoga session can activate muscles you never knew you had and will help in the development of ripped abs.
Beef Up Your Nutrition To avoid reaching for sugar-laden snack bars when exercising, men are opting for meat-based nutrition bars to boost energy. These trendy man-sized snacks are a cross between dried jerky and chewy granola. They are made with beef, buffalo or chicken and packed full of dried fruits. The individual portable high protein bars contain around 10 grams of protein and only natural fruit sugars. https://epicbar.com/products
How Well Do You Scrub Up? Facial exfoliation is no longer the essential skincare practice reserved for women. Men’s grooming trends acknowledge the many benefits of regular skin sloughing. A weekly deep cleansing and exfoliation treatment can reduce blemishes, increase collagen production and minimise nasty shaving irritation. Choose a range of granular products that contain natural components like walnut or oat kernel, and that suits your skin type, and scrub up once a week. Remember to moisturise the skin once you’re done with scrubbing.
The Benefits of Touch Massage is a proven health and mood enhancing treatment that is beneficial to men as well as women. Regular massage treatments can help alleviate minor pain, lower blood pressure, reduce stress and depression, enhance athletic performance and ease constipation.You don’t need an indulgent full body rubdown to feel the benefits of touch. A chair massage is quick, clean and oil-free and perfect for men who are new to the massage experience. Once you appreciate the therapeutic benefits of touch, heated massages using warmed stones, hot oil and candles, and specialist extravagant massage treatments, are likely to become your guilty pleasure. https://www.le-masseur-personnel.com
HEALTHY READING MAGAZINE 13
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