​SERVES 10

130g unsalted butter, room temperature and cubed
150g caster sugar
3 large eggs, lightly whisked
2 tsp vanilla extract 300g self-raising flour
⅓ tsp salt
200g soured cream
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FOR THE APPLE TOPPING
 2 large Bramley apples, peeled, cored and cut into 1½ cm wide wedges (460g prepped weight)
1 Granny Smith apple, peeled, cored and cut into 1½ cm wide wedges (125g prepped weight)
130g demerara sugar
1 tbsp mixed spice
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1. Preheat the oven to 160C fan (180C/gas 4). Grease and line a 23cm round cake tin.

2. Place the butter and sugar in the bowl of an electric mixer with the paddle attachment in place. Beat on a medium speed until light and fluffy. Add the eggs and vanilla, a little at a time, until incorporated. Sift together the flour and salt and add this in a couple of batches to the batter, alternating with the soured cream. Turn the machine off as soon as everything is incorporated. Spoon the batter into the cake tin and set aside.

3. Place all the apple slices in a bowl. Mix together the sugar and mixed spice and sprinkle over the apple. Toss to coat, then spoon over the cake batter. Bake for 60-65 minutes, until the mixture has risen up around the apple and the top is crisp, firm and golden-brown. A knife inserted into the mix will not come out clean, as the apples are wet, but you can tell the cake is cooked when you give the tin a little shake and the top doesn’t wobble.

4. Remove from the oven and set aside for about 30 minutes before removing from the tin.
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5. Serve either slightly warm or at room temperature. When slicing, use a serrated knife to prevent the apples from tearing

• The foam compresses.
• The sole wears unevenly.
• The heel can begin to tilt.
• The shoe gradually loses its ability to absorb and distribute force.

And when a shoe stops doing its job properly, your body has to adapt to pick up the slack. Your foot may start to roll differently. Your ankle may lose stability. Your knee may change its path. Your hip may compensate. Eventually, even your back can be asked to manage forces it was never designed to handle in that way.

Expensive Doesn’t Automatically Mean Better
It’s worth saying clearly: expensive shoes don’t automatically equal good shoes. Not all shoes are built for the same purpose, or the same person. A soft shoe isn’t necessarily better. A highly supportive shoe isn’t necessarily better either. The best shoe is simply the one that fits your foot, your activity, and the way you personally move.

Five Things Worth Checking Today:
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1. Don’t judge shoes by appearance alone. Press the midsole and compare it with a newer pair. Cushioning can break down long before the tread visibly disappears.
2. Look at the bottom, not just the top. Uneven or excessive wear on the sole can change how the shoe interacts with the ground beneath you.
3. Pay attention to new aches. If your feet, knees, hips or back suddenly feel different and nothing else in your routine has changed, it’s worth looking at your shoes.
4. Mileage matters. Running shoes are commonly replaced somewhere around 300–500 miles, though body weight, walking surface, shoe construction and the way you move can shift that figure considerably.
5. Fit matters more than the logo. Your toes need room. Your heel should feel secure. A shoe should never force your foot into an uncomfortable position just because of the brand on the side.

Treat Your Shoes Like You Treat Your TyresPerhaps most importantly: don’t wait until your shoes are completely destroyed before replacing them.
We replace the tyres on our cars because we understand that worn tyres change how the entire vehicle interacts with the road. Your shoes deserve the same consideration. Your feet are your body’s first conversation with the ground — and what happens there doesn’t necessarily stay there.

Where Footwear Meets PostureSince 2001, Personal Best has followed and built on a simple but important understanding: the underlying cause of a problem doesn’t always lie in the area of the body where the symptoms show up. More often, the real driver is poor posture, pelvic misalignment, leg length discrepancies, or tight and poorly toned muscles — with footwear playing a significant supporting role in all of them.
Poor posture has a knock-on effect on vulnerable parts of the body, particularly the back. That’s why our chiropractic team provide a complete posture assessment, and fit insoles that correct poor posture where needed. With correctly fitted orthotics or insoles, posture can be improved and any limb length discrepancy can be accommodated.

What a Foot Orthotic Is Actually Trying to Do
The aim of a foot orthotic is to correct dysfunctional biomechanics, and in doing so:

• Reduce pain
• Provide support
• Prevent or halt the development of foot deformity
• Provide better positioning
• Relieve pressure on a specific area of the foot
• Improve the overall biomechanical function of the foot
• Improve pelvic alignment
• Reduce lower limb torsion and knee stress
  
  

Done well, this allows the joints of the body to align correctly and promotes efficient transmission of biomechanical forces all the way up the chain — from the foot, through the knee and hip, and into the back.

Orthotics at Personal Best
Clinic Director, Kristine Hagen has specialised in foot biomechanics and provides a comprehensive orthotic service for both adults and children. With over 30 years’ experience, she has extensive knowledge of all types of orthotics, and we can assess, mould, design and fit the majority of orthotics on site. Any adjustments that need to be made can be carried out while you wait.

If your feet, knees, hips or back have started to feel different lately — or if it’s simply been a while since anyone looked at how your shoes are wearing — it may be worth starting the conversation at ground level.

In the run-up to the 1964 Tokyo Olympics, a Japanese company launched an early pedometer called the Manpo-kei — literally, a “10,000 steps meter” (man = 10,000, po = steps, kei = meter). The device was built on the thinking of Dr Yoshiro Hatano, a young academic at Kyushu University of Health and Welfare, who was concerned that Japan was importing a more sedentary, baseball-watching American lifestyle along with it.
Dr Hatano’s reasoning was simple: if the average person could be nudged from around 4,000 daily steps up to 10,000, they’d burn roughly 500 extra calories a day and stay leaner as a result. A catchy number, a clever product, and six decades later it’s still the figure everyone’s watch is quietly judging them against.
It was a brilliant piece of marketing. But that doesn’t automatically make it the best measure of fitness.

A Step Count Doesn’t Tell the Whole Story
Walking is genuinely good for you, and we’ll never argue against more of it. But hitting 10,000 steps every day doesn’t necessarily mean your underlying fitness is actually improving. A number on a screen can’t tell you how hard your heart and lungs are working.
Getting breathless during exercise is completely normal — and honestly, it’s one of the more useful signals your body gives you. What changes with consistent training isn’t whether you get breathless, but how much effort it takes to get there. As your muscles adapt, they become more efficient: they need less oxygen to do the same work, and they produce less carbon dioxide as a result. That means less air moving in and out of your lungs for the same activity — a real, physical sign that your fitness is improving, in a way a step count simply can’t show you. Regular training also strengthens your heart and improves circulation, so the whole system is working better together.

Why This Matters Beyond the Numbers
The bigger picture is this: exercise doesn’t just change how you look or how many steps sit on your watch face by 9pm — it changes your overall physical and psychological wellbeing. It lowers your risk of conditions like stroke, heart disease and depression, and regular activity remains one of the single most effective ways to help prevent type 2 diabetes.
So, by all means, keep walking — it’s one of the simplest and most accessible things you can do for your health. But don’t let a 60-year-old marketing figure be the only measure you’re chasing. How you feel during and after activity — your breathing, your recovery, your energy — often tells a truer story about your fitness than any step count ever will.
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If you’d like a clearer picture of where your fitness actually stands, our team at Personal Best can help you look beyond the numbers on your wrist.

The Comfort Factor
Flip flops are undeniably comfortable for short-term wear. They allow your feet to breathe, reduce sweating, and are perfect for beach outings or casual walks. The minimalistic design means they don’t encase your foot, which can feel liberating. However, this same feature can become a problem when flip flops are worn for extended periods.
The lack of straps and support means the toes must grip the flip flops with each step to keep them on. This constant gripping can lead to muscle strain in the toes, feet, and calves, and may even contribute to conditions like hammer toes or tendinitis.

​Chiropractic Concerns

1. Lack of Arch Support
Most traditional flip flops are flat and lack the arch support necessary for maintaining proper foot alignment. This can lead to overpronation, where the foot rolls inward excessively, causing strain on the arch and heel. Over time, this can result in conditions like plantar fasciitis, a painful inflammation of the tissue along the bottom of the foot.

2. Heel Pain and Plantar Fasciitis
The thin, flat sole of flip flops provides minimal cushioning for the heel. Walking on hard surfaces without adequate heel support can exacerbate heel pain and contribute to plantar fasciitis. For those already suffering from this condition, wearing flip flops can significantly worsen symptoms.

3. Toe Gripping and Muscle Strain
The lack of straps and support means the toes must grip the flip flops with each step to keep them on. This constant gripping can lead to muscle strain in the toes, feet, and calves, and may even contribute to conditions like hammer toes or tendinitis.

4. Altered Gait
Flip flops can alter your natural walking gait. The need to grip with your toes and the lack of support can cause changes in stride and posture. This can have a cascading effect, potentially leading to knee, hip, and lower back pain.

A Guide To Choosing Orthopaedic-Friendly Flip Flops
Not all flip flops are created equal. If you’re a fan of this type of footwear, consider opting for orthopaedic-friendly designs that mitigate some of the risks associated with traditional flip flops.
1. Arch Support
Look for flip flops with built-in arch support. Brands like Archies, Dr Arch offer flip flops specifically designed with orthotic support, helping to maintain proper foot alignment.
2. Cushioned Soles
Choose flip flops with cushioned soles that provide better shock absorption, reducing the impact on your heels and joints. Memory foam or EVA foam soles can be particularly effective.
3. Heel Cup
A deep heel cup can help stabilize the foot and distribute pressure more evenly, reducing the risk of heel pain and plantar fasciitis.
4. Wide Straps
Choose flip flops with wide, supportive straps that distribute pressure across the foot more evenly and reduce the need for toe gripping.

Moderation is Key
While orthopaedic-friendly flip flops can reduce some risks, moderation is still key. Flip flops are best suited for short-term wear. For longer walks or activities that require more support, consider more structured footwear such as athletic shoes or supportive sandals.
Flip flops offer a laid-back, breezy option for summer footwear, but they come with orthopaedic risks that shouldn’t be overlooked. By choosing the right design and limiting their use to appropriate situations, you can enjoy the benefits of flip flops without compromising your foot health. Remember, your feet are the foundation of your mobility – treat them with the care and support they deserve.
Our chiropractic team are able to offer assistance with any of the above, plus offer custom insole fitting and advice.
​

​Signs You May Have a Wax Problem

• A feeling of blocked or full ears
• Muffled hearing
• Ringing in the ears (tinnitus)
• Discomfort or itchiness in the ear
• Trouble hearing on flights or after swimming

If you're experiencing any of these, it's time to book a professional wax removal appointment.
​

​Why Choose Personal Best for Earwax Removal?
At Personal Best, our clinically trained practitioners offer gentle and effective wax removal using the latest techniques, including:

• Microsuction – the gold standard in wax removal
• Irrigation – a safe water-based method
• Manual instrumentation – ideal for wax near the outer ear

We take time to assess your ear health and recommend the most appropriate method for you. And unlike many high-street chains, we offer a boutique, personal service in a calm, professional environment.

​Don’t Risk Your Summer Plans
Blocked ears can turn a relaxing break into a frustrating experience. Don’t wait until you’re on the beach or mid-flight to deal with hearing discomfort.
Book your earwax check-up before you go and enjoy your summer knowing your hearing is in expert hands.

​​How to adapt your routine

Since standing and walking feel better, capitalize on these movements to protect your long-term spinal health:
​

• Set a Timer: Aim to stand up and walk around for 2 to 5 minutes at least once every hour to break up sedentary periods.
• Optimize Your Setup: If you work at a desk, consider transitioning to a Standing Desk Finder to switch between sitting and standing, or explore ergonomic options if you must remain seated.
• Dynamic Breaks: Turn standard activities into movement opportunities (e.g., take phone calls while pacing or suggest short walking meetings). 

• Nutrient Flow: Spinal discs don't have their own blood supply. They rely on "imbibition"—a pumping action caused by movement and changes in pressure—to absorb nutrients and flush out waste. Sitting stifles this pump, while walking stimulates it. 

Our foot health specialist Fay and Louise have put together a simple easy to follow 4-step weekly routine to get your feet ready for showing off your toes this summer!
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1. Soak and Soften

• Prepare: Fill a basin with warm, soapy water. Add a handful of Epsom salts or a few drops of essential oil to help soothe tired muscles.
• Soak: Submerge your feet for 10 minutes. This softens the outer layer of dead skin and thick calluses, making them much easier to buff away.
• Dry: Towel-dry your feet completely, paying close attention to the spaces between your toes. 
  
  

2. Exfoliate Dead Skin

• Buff: Gently rub a pumice stone or a Boots Foot File on dry skin to buff away calluses and rough patches on the heels and balls of your feet.
• Scrub: Use a granular foot scrub, like a Tree Hut Sugar Scrub, to polish the tops of your feet and ankles. 
  
  

3. Deep Hydration

• Apply: Use a targeted cream containing Urea to deeply hydrate and repair cracked heels. Urea draws moisture into the skin barrier to heal dryness.
• The Sock Trick: For an intense overnight treatment, apply a generous layer of cream, put on a pair of damp cotton socks, and cover with a dry pair of socks.
• Note: Avoid applying heavy creams directly between your toes to prevent excess moisture. 
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4. Grooming and Sun Care

• Nail Care: Trim toenails straight across to prevent painful ingrown nails. File the edges smoothly so there are no sharp, jagged corners.

FOOT HEALTH APPOINTMENTS ARE AVAILABLE EVERY TUESDAY, WEDNESDAY AND THURSDAY.  CALL US TO BOOK OR BOOK ONLINE