Issue one
Yo ur lo ca l g uid e to
F e el in g g oo d G e t tin g a c ti ve & S ta yin g h ea l th y
HATFIELD
Winter edition www.feelmorealive.co.uk
WEL COME TO FEEL MORE AL I VE J OIN THE MOVEMEN T
Feel More Alive is passionate about helping local people live healthier, happier lives by focusing on Exercise, Mental Wellbeing, Healthy Eating, Physical Wellbeing & the local Community
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Your local one-stop shop for feeling good, getting active & staying healthy.
This is the ‘go-to’ pla ce for e ve r y thing you’l l e ve r need!
We aim to provide easy-to-use resources to get more active, get fitter, keep well and feel better. It’s full of resources: exciting games, quizzes, free reports, challenges, information and much more!
Whe ther you’r e: New to exercise or want to g e t active as a family Looking for inspiration to eat healthier Needing guidance to improve your wellbeing Aiming to ki c k s ta r t a healthier lifestyle Looking to engage in events and activities in your local area
Kid s, Mum, Da d, G ra nd pa ren ts – e ve r y thing you coul d po s sibl y need i s at your f inge r ti p s !
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E D I TO R 's
L E T TE R
HELLO, A ND WEL COME TO OUR F IR S T IS SUE O F F EEL MOR E AL I VE ! I'm Anna Harrison and when I was asked to help create Feel More Alive I jumped at the chance. As a busy working mum I'm always keen to find ways to maintain myself and my family's wellbeing. Whether it's what we're eating for dinner, keeping ourselves fit and active, learning a new skill or simply enjoying time out as a family, it's what Feel More Alive's all about. Since Covid and lockdown I think we've all become more mindful of our wellbeing needs and now, with increasing living costs and energy bills, it's time to evolve again. We need to become more resourceful and use our money effectively to look after ourselves and the people we care about. It's great to find so many activities and services, many of which are free, that can enhance our lives day-to-day. We want to share this information with you so you can see what's available, access these resources and connect with your local community. In this first issue we find out what's going on near us and meet our local Personal trainer. We look at some of the Mental health benefits of Yoga and get some tips on the best foods for sleep. We hear the story of Ben Clark, how he overcame his challenges and find out more about wheelchair exercise. We check out Mindfulness to help keep ourselves upbeat plus we get a delicious seasonal recipe. There’s also a helpful exercise video for Arthritis and advice about eye tests for kids. For more on For our ‘Try something new’ this issue we check Exercise, Mental out cycling in your local area and find out more... Wellbeing, Healthy Eating, Physical Hope you enjoy our first issue - happy reading! Wellbeing and Community see Feel More Alive
Anna Harrison
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Con ten ts
HA TFIEL D
Welcome Exercise Community 02-03
23
04
05
28-29
15-17
08-09
32-33
20-21
Welcome to Feel More Alive and Join The Movement Say Hello to our Magazine Editor Your guide to what's on the Feel More Alive website
DropIt21: 21-Day Fast Start Nutrition/ Fitness Programme Find your inspiration: about Ben Clark Try something new: Cycling in your area?
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Introducing Myzone – Your Perfect Workout Partner
Sign up to our community & enter our Prize Draw Meet your local Personal trainer
Out and about near you: What’s on in Welwyn & Hatfield
Winter edition
Mental health Nutrition P hysical health 22-24
The mental health benefits of Yoga
30
Mindfulness for beginners
11- 12
10
Your health: all about Arthritis
Did you know? Facts on food for sleep
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18
Seasonal recipe: quick and easy seasonal traybake
36-38
Image by www.freepik.com
FAB FOOD – find out more about fish
Get Healthy and Active as a Family
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Eye tests for kids
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Try our 30-Day Sparkling Smile Challenge and get your kids brushing!
For more on Exercise, Mental Wellbeing, Healthy Eating, Physical Wellbeing and Community see Feel More Alive
CLICK HERE
www.feelmorealive.co.uk 07
Your guide to what's on o f fe r: J oin the moveme n t Ex ercise
health y ea ting
Looking to get active? Find everything you need for yourself, family and friends. Whether you’re looking to get fitter or for a new challenge, indoors or out, we’ve plenty of activities to choose from.
Would you like guidance on eating a healthy but tasty diet? If you’re aiming to lose weight, eat healthier or simply want new recipe ideas, it’s all here. Check out our great selection of resources.
ADULTS Indoors POPSUGAR CELEBRITY FITNESS WORKOUTS NIKE TRAINING CLUB THE BODY COACH PILATES WITH RACHEL DROPIT21 DIET & EXERCISE PROGRAMME YOUTHFUL BODY TRANSFORMATION PROGRAMME CHAMPNEYS ON DEMAND HOME WORKOUTS Outoors COUCH TO 5K WALKING PROGRAMMES ACTIVE 10 LET'S RIDE LOCAL NIKE RUN CLUB PARK RUN PREGNANCY (PRE & POST-NATAL) THIS MUM RUNS EXERCISE IN PREGNANCY YOGA WITH ADRIENNE THIS MUM MOVES KIDS AND TEENS DANCE TO DISNEY 10 MINUTE SHAKE UP BBC SUPER MOVERS COSMIC KIDS YOGA GET KIDS MOVING TRAVEL TO TOKYO THISISPE GYMNASTSATHOME DISABILITY kids WHEELPOWER WORKOUTS LIMBPOWER ADAPTIVE FITNESS FUN CHANGE4LIFE
Adults PARASPORT SIMPLE EXERCISES FOR MS BRITISH BLIND SPORT ADAPT TO PERFORM LOVE TO MOVE LIMBPOWER ADAPTIVE YOGA SENIORS MOVE IT OR LOSE IT PILATES FOR ARTHRITIS SITTING EXERCISES NO EQUIPMENT EXERCISE CHAMPNEYS ON DEMAND HOME WORKOUTS FITNESS CHALLENGES COUCH TO FITNESS 30 DAYS OF YOGA TIMEOUTDOORS STRAVA CONQUEROR PODCASTS
Exercise 20 MINUTE FITNESS THE JOE WICKS PODCAST THE MIND PUMP PODCAST FOUND MY FITNESS FREE RESOURCES
6 WAYS TO BURN BELLY FAT RESISTANCE TRAINING FOR OVER 50S STRENGTH TRAINING FOR MEN STRENGTH TRAINING FOR WOMEN
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Whats On
Cha ll e nge s
Find fun and exciting local events are on for you and your family to enjoy.
Take a look at some of the amazing challenges we can offer for you and your whole family
WHATS ON Events listings FIND OUT WHAT'S ON IN YOUR COMMUNITY!
cl ick her e Try something new Have a go at something different in your local community: get cycling in your local area
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Family MEAL PLAN ON A BUDGET FILLABLE FAMILY MEAL PLANNER HEALTHY LUNCHBOX IDEAS FOOD DURING PREGNANCY NUTRITION ADVICE FOR CHILDREN AND TEENS Adults SUGAR CALCULATOR LEARN ABOUT HEALTHY EATING BE PORTION WISE FOOD A FACT OF LIFE NUTRITIONAL CONSULTATION EAT WELL HEALTHY WEIGHT LOSS FOOD SCANNER APP LOSE WEIGHT SAFELY Seniors FOODS FOR PEOPLE WITH DEMENTIA NUTRITION FOR THE ELDERLY HEALTH BENEFITS OF FISH MENOPAUSE DIET EATING FOR HEALTHY JOINTS PODCASTS SOUND BITES EAT, DRINK, LIVE LONGER THE NUTRITION DIVA THE DOCTOR'S KITCHEN PODCAST FREE RESOURCES FILLABLE WEEKLY MEAL PLANNER BUDGET FAMILY SHOPPING LIST YOUR BALANCED DIET
SPARKLE SMILE HYDRATE (COMING SOON)
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Wel come to our we b si te the ‘go-to’ pla ce for e ve r y thing you’l l e ve r need! men tal well b eing
communi ty
physical well being
How are you feeling? Sometimes we may need advice and support for our mental health. We’re here to help with valuable guides and tips for a healthier and happier mindset.
Want to join in with your local community? See what fun and exciting events are on for you and your family to enjoy. Find out what’s on and get your diary ready!
Are you looking after yourselves & your family's health? Use our practical resources and information to keep healthy and improve your quality of life.
Children and teens MENTAL HEALTH IN PREGNANCY YOUNG MINDS ONLINE SAFETY TEENAGE ANXIETY Adults BEDTIME MEDITATION Y OUR MIND PLAN (QUIZ) HOW ARE YOU? LOOKING AFTER YOUR MENTAL HEALTH SLEEP AND MENTAL HEALTH THE SILVER LINE MIND NATURE AND MENTAL HEALTH EVERY MIND MATTERS Health problems ALL ABOUT STRESS DRINKAWARE ALCOHOL AND MENTAL HEALTH QUIZ PODCASTS JUST ONE THING HURDLE MINDFULNESS FOR BEGINNERS ON PURPOSE STOMPCAST GET SLEEPY FREE RESOURCES WORRY MANAGEMENT DIARY UNDERSTANDING MENTAL HEALTH ONLINE SAFETY TIPS FOR PARENTS OF TEENAGERS
Children and teens HEALTH FOR KIDS CHILDREN AND SLEEP TEENAGERS: DRUGS AND ALCOHOL
WHATS ON Events listings find out what's happening in your community!
Adults HEALTH FOR GROWN UPS BEEZEE BODIES HOSPITAL AND COMMUNITY NAVIGATION SERVICE HEARTSWISE HEALTH BENEFITS OF DOG WALKING 88 FUN HEALTH FACTS ALCOHOL AND ITS EFFECTS ON THE BODY LIVING WITH PAIN MEN’S HEALTH A TO Z HEALTH AND MENOPAUSE POST-COVID SUPPORT LOOKING AFTER YOUR ORAL HEALTH
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FREE RESOURCES WALKING PROGRAMME FOR BEGINNERS WALKING PROGRAMME FOR INTERMEDIATE WALKING PROGRAMME FOR ADVANCED FILLABLE SLEEP DIARY RELAXATION AND BREATHING TECHNIQUES
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Did you knoW
How and what we eat can affect how well we sleep. Here are some top tips on a better night's kip.
For more advice on the best and worst foods for sleep see Feel More Alive
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Avoid eating late at night, as your body will be converting food into energy. Watch your portion sizes, as large portions can disrupt digestion. Caffeine, sugars or other stimulants are best avoided as they may affect sleep. It's best to have eaten before getting ready for bed - an empty stomach can result in low blood sugar levels which may interfere with the body resting. Some foods, such a cherries, are great for sleep as they contain melatonin. Others are best avoided - chocolate, sadly, is a bad option as it contains caffeine.
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Image designed by Freepik: www.freepik.com
Take it steady on your alcohol consumption - it can throw off your sleep cycles (even if it relaxes you at first).
Your health: a r th r i tis
Arthritis is a common condition affecting around 10 million people in the UK. It can be quite debilitating and can impact significantly on daily life in severe cases. Although it occurs in people of all ages, it's more common in women and the elderly.
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here are more than one hundred types of arthritis and related conditions, each with different symptoms. Osteoarthritis is the most common type of arthritis in the UK, affecting millions of people. The most common symptoms of arthritis are swelling, pain, stiffness and reduced
movement in joints. These can worsen over time and in severe cases may restrict daily tasks. Activities such as dressing, walking, cooking and climbing stairs can become challenging and painful. So what can we do to ease the symptoms of Arthritis and to manage the difficulties involved in day-to-day life?
MAKE ADAPTATIONS Take care when carrying, gripping or lifting things, particularly if they are heavy or awkard to get hold of. Be aware of your limitations and don't strain yourself. You can make small adjustments such as carrying things in both hands and using gadgets such as electric tin openers and long handled grabbers instead. ⊲
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You might consider making small adjustments inside your home; handrails, ramps and chair lifts, for example, may make getting about easier and more comfortable. EAT HEALTHILY Keeping your weight at a sensible level can ease pressure on your joints as these will take extra strain if you're overweight. Also, a healthy, balanced diet based on foods such as oily fish, berries (high in antioxidants) and vegetables such as cauliflower and broccoli, can be helpful. Lean red meat and poultry is also recommended.
MEDICAL TREATMENTS There are medicines and treatments available, depending on your symptoms and the type of athritis you have. It's best to speak to your doctor about what is available. KEEP ACTIVE Physical activity and exercise can help reduce pain, improve strength and flexibilty and ease stiffness in joints, as long as you exercise according to your needs and within your ability. Combined with a healthy, balanced diet, regular exercise can also help you lose weight which places less strain on your body.
Physical a c ti vi ty a nd exercise ca n hel p reduce pain, im p rove s treng th a nd ea se s tif f ne s s in j oin ts. I t's im p or ta n t to F ind e xe rcise s tha t a r e sa f e a nd Fi t wi th your needs
Pilates is a great way to exercise as it's gentle, low impact and works on joint mobility as well as muscle strength. Regular practice can help improve posture, muscle tone, balance and joint flexiblity, as well as relieve stress and tension. This form of exercise focuses particularly on the core muscles, to improve overall fitness and boost wellbeing. Benefits of Pilates can also include improved body awareness, strengthened muscles, reduced pain, and correction of postural imbalances. Keeping the affected joints mobile is really important and as long as you do the right type of exercise and level, this could help to prevent your symptoms from getting worse.
See more on Pilates exercises for Arthritis on Feel More Alive
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Meet your local... Pe r sonal Tra ine r
In this issue we meet personal trainer Alex Scholes and find out more about what he does and how he helps clients through his work What does a Personal Trainer do?
Some people may imagine this is just someone who follows you around the gym giving instruction. In reality gym time is a small part of what a good trainer provides. People also need help to build better routines, plan their diet and manage their lifestyle alongside other exercise, in addition to this.
Why might someone want help from a PT?
There’s a variety of reasons but mostly it’s to improve how they look and feel about
themselves. It could be they want to lose weight to fit back into clothes they can no longer wear or so they can feel more comfortable around the pool on holiday. Sometimes it’s to get fitter so they can get back into playing sport or simply be able to run around with their kids without feeling like they’re going to pass out!
Costs usually depend on the level of support needed but the average clients I see in the gym will have 2 to 3 sessions a week. Personal training costs vary roughly between £30 and £60 per session with an average cost of £50. Contact your trainer for specific costs.
What sort of costs are involved and how often are sessions?
Absolutely! You want something that’s going to allow you to progress and hopefully learn to enjoy the process along the way. If you’re just starting out or ⊲
Everyone is different and there is no ‘one-size-fits-all’ that works unfortunately.
Is it ok to start if you’re unfit or overweight?
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getting back into it after some time out my advice would be ask for some help. Get professional advice and you’ll progress much quicker.
How do you help people get fitter?
The first step is a consultation where I find out exactly where they are right now and where they want to be in the future. I look at what they struggle with the most and then come up with a plan that gives them support in those areas. I always say the ‘best’ plan is one that someone can actually stick to and one that fits their lifestyle. With that in mind, it’s about helping people be consistent and push to be a little better each week.
What are the main exercises in a session?
This really depends on your starting point and what your goals are. I’m a big fan of getting my clients stronger so weight training will be the priority for most sessions. Generally speaking we start with bigger compound exercises such as squats, deadlifts, or big pressing and rowing movements that get as many muscle groups working as possible before working on more specific muscles later on.
How do you support people to set and achieve new goals?
Setting a goal is what gets people started and the support
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is what keeps them going. It’s important to have a goal that gets you excited to reach for it. ‘I want to lose 10lbs’ isn’t going to get you out of bed in the morning but ‘I want to lose my belly and feel more confident in my clothes’ will probably do the trick! My job is to provide them with everything they need to reach their goal, from training plans to education around mindset and nutrition. I give them the resources and support on how to manage nights out and social events whilst still keeping on track.
Is diet and nutrition important in your work?
Massively. You’ve probably heard that ‘you can’t out-train a bad diet’ and unless you’re a teenager (it was always easier when you were younger right?) or a professional athlete that’s probably right! Getting a handle on your diet will be the difference between making progress and not. I work with my clients to help them come up with a flexible plan that allows them to keep in foods they like, still enjoy going out for dinner and still keep in shape. No fad diets, no unrealistic or risky plans! For the most part, it’s about educating people and helping them to make better-informed decisions when it comes to food and drink.
Why did you become a PT?
It’s probably a bit of a cliche to say I just enjoy helping
people... In truth, sport and exercise have been a massive passion of mine from an early age. I knew I wanted a job that would allow me to pass on that passion to other people, whilst giving clients the education and tools they need to live a long-lasting healthy lifestyle.
What do you enjoy most about your job?
I’ve been self-employed for over 10 years now, starting off on the gym floor and then evolving my business into coaching most of my clients online. Still, getting to know someone and then seeing
I t sound s sim pl e bu t FInd some thing you en j oy doing a nd kee p a t i t con sis ten tl y them grow stronger, fitter, and achieve something they thought they could never do is what I enjoy the most!
What do you do to maintain your own health and fitness?
I weight train 3 to 4 times a week and try to fit in a run at least once a week. Since my daughter was born last year my priorities (and sleep) changed, so between that and running my own business, my focus now is on making the most of the time I have available. I aim for 45-60 min sessions in the gym and make sure I’ve trained my whole body twice a week.
Always keeping in mind to move the body each day, which my dog absolutely appreciates on the walks he gets too!
What is your top tip for keeping fit and well?
It sounds simple but find something you enjoy doing and keep at it consistently. It doesn’t have to be in the gym, it could be running, cycling, boxing, rock climbing or windsurfing but you’re much more likely to stick to something if you enjoy it!
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How can people get in touch with you? You can visit my website: www.alexscholesPT.com
www.feelmorealive.co.uk 17
Sea sonal RECIPE
chicken tra y ba ke | Serves: 4 | Prep time: 15 minutes | Cooking time: 1 hour Preheat oven to 200°C/180°C fan/gas mark 6. Arrange red onions, potatoes, peppers, courgette and garlic in a large, non-stick roasting tin. Drizzle over 3 teaspoons of the olive oil; toss to coat vegetables all over. Roast in oven for 15 minutes. Meanwhile, slash each chicken thigh a couple of times with a sharp knife. Place chicken in a bowl, drizzle over remaining oil, add dried herbs and black pepper; toss to coat chicken. Remove roasting tin from oven; nestle chicken thighs between vegetables. Tuck tomato halves, cut-sides up, around vegetables. Return to oven; roast for a further 45 minutes or so until chicken is fully cooked.
Serve immediately, squeezing garlic out of the skins as you eat. Serve with a mixed leaf side salad or crusty bread, if you like.
For this recipe and more see the healthy 7 day meal plan on a budget on Feel More Alive
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ING R EDIE N TS 2 red onions, cut into wedges 500g (1lb 2oz) new salad potatoes (such as Charlotte), cut in half lengthways 1 red pepper, deseeded and cut into chunks 1 yellow pepper, deseeded and cut into chunks 1 courgette, thickly sliced 8 cloves garlic, left unpeeled 5 tsp olive or rapeseed oil 8 chicken thighs with skin removed (about 1kg with skin and bones) 1 tsp dried Italian herb seasoning (or use dried mixed herbs) Freshly ground black pepper, to taste 4 tomatoes, halved
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Whats On
Out and about nea r you... A p r il to J une LAMB BOTTLE FEEDING 1st to 30th April Church Farm, Ardeley, Stevenage, Hertfordshire, SG2 7AH 10:30am, 1:30pm, 4:30pm Join us for lamb bottle feeding this spring. Can get mucky, so wear sensible footwear and old clothing. Book ahead online SPEAK UP CLUB 2nd April 2-3pm Welwyn Garden City Central library Campus West AL8 6AJ. A monthly gathering for teenagers and young adults (11-17) to develop skills and have fun with activities in our new Creatorspace. FOCACCIA WORKSHOP AT MILL GREEN MUSEUM 3rd April 10:00AM - 1:00PM Mill Green Museum and Watermill Bush Hall Lane, Hatfield, AL9 5PD 3-hour Focaccia making course run by a professional master baker. Learnto make speciality bread with Cinnamon Square. £60.00 HEALTHY HUB POP-UP CLINIC 4th April 11:00 - 14:00 Hatfield Library, White Lion Square, 26-32 Town Centre, Hatfield, Hertfordshire, AL10 0LD Our friendly Healthy Hub team offer health and wellbeing support. EASTER EGG TRAIL 7-10th April 10:00AM - 12:00PM National Trust, Shaw's Corner , Bibbs Hall Lane, Welwyn, AL6 9BX Easter trai through the beautiful garden. £3.00 MINI TRAIN ADVENTURES AT MILL GREEN MUSEUM AND WATERMILL
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15th April 10:00AM - 5:00PM Mill Green Museum and Watermill, Bush Hall Lane, Hatfield, AL9 5PD Explore the Miniature Railways and Model trains from several of the Local Train Societies. Ticket includes general admission ticket to Mill and Museum and admission to drop in train activities. WELWYN CRAFT AND FARMER'S MARKET 15th April 10am - 4pm. Civic Centre, Welwyn, AL6 9ER Local and national traders selling a wide range of produce, gifts, crafts and much more. YOGA 20th April 10:15AM - 11.15PM Hatfield Leisure Centre , Travellers Lane, Hatfield, AL10 8TJ Weekly yoga class for all. Contact Hatfield Leisure Centre for more details. ARGENTINE WINE TASTING AND TANGO Friday 21st April 17:30 – 20:30 Hatfield Park, House, Stable Yard, Hatfield Spring wine tasting from Argentina by Cellar Door Wines. Argentine wines to
taste and buy, accompanied by delicious food. Hosted in the shop and courtyard. LIVE @ THE WATERMILL: THE NEW JAZZ AGE Sun 30th April 2:00PM - 5:00PM Mill Green Museum, Watermill Bush Hall Lane, Hatfield, AL9 5PD International Jazz Day afternoon with the lead singer from The New Jazz Age, Georgina Hart.
PILATES 1ST May 9.00AM - 10.00PM Travellers Lane, Hatfield, Hertfordshire, AL10 8TJ Weekly class for all. Contact Hatfield Leisure Centre for more details.
Welwyn Garden City. For everyone and to raise valuable funds for life-saving research.
Charity music festival in with music, entertainment, food and drink for all.
XPLORER 31st May 2023 11:00 - 14:00 Stanborough Lakes, Stanborough Road, Welwyn Garden City, AL8 6DF Fun, navigation challenge for kids Xplorer is a challenge where children explore the park with their maps to find the hidden markers. Look out for the blue WelHat Sports Gazebo to collect your maps.
WGC VINTAGE FESTIVAL 24th - 25th June 11:00 - 17:00 Welwyn Garden City centre, The Campus, AL8 6AE International live music and dance event including musicians, singers, DJs, performers, dance classes, vintage and classic cars, fashion, stalls and children’s entertainers. Free!
ZUMBA !st June 9:15AM - 10.15PM Hatfield Leisure Centre , Travellers Lane, Hatfield, AL10 8TJ Weekly class for all. Contact Hatfield Leisure Centre for more details.
CRAFTEA MORNING 1st May 10-2pm every Monday Welwyn Garden City Central library Campus West AL8 6AJ, UK Bring along your current craft project and have a drink and a chat.
HAPPY'S CIRCUS 9th June 4:00PM - 8:00PM Tewin Cowper School, 5 Cannons Meadow, Welwyn, AL6 0JU. Happy's Circus is fun for all the family - BBQ, bar, games, bouncy castle, unicorn rides. £12.00
COME ALONG! 10-2 CLUBS 2nd May 10am - 2pm Friendship House, AL10 OBU Pottery, painting, quizzes, flower arranging and more. £8 or £15 with transport
ADELE TRIBUTE + SHIVANI Sat, 24 Jun, 18:30–22:30 Welwyn Civic Centre, AL6 9ER Music from Adele and Shivani in this tribute performance.
HATFIELD FARMERS MARKET 6th May 9.00am - 1.30pm Hatfield Farmers Market Hatfield Town Centre, White Lion Square, Hertfordshire A variety of stalls selling food from local growers and producers. SATURDAY ORGAN CONCERT: MONA ROZDESTVENSKYTE Saturday 20th May 5:30PM - 6:30PM The Cathedral and Abbey Church of St Albans, AL1 1BY The St Albans International Organ Festival's monthly concerts. Free. WELWYN AND HATFIELD 3K Sunday 28th May at 11:00 Stanborough Park, Stanborough Rd,
JOCAFEST Saturday 24th June 14:00 - 23:00 Welwyn Rugby Football Club, Hobbs Way, Welwyn Garden City, AL8 6HX
See there Feel Mobsite e Alive w ore for m on what's
K CLIC RE HE
EXERCISE
The men tal health benefits of yoga Practising yoga can give bring many health benefits. In this article we look at the some of the science behind yoga and how it can positively effect our bodies, our brains and our mental health.
Y
oga was originally created as a healing activity, with set guidelines for practice that focus on the mental state of the participant. Many of us will have tried yoga at some point and it's not as easy as it may look! The Handstand Scorpion (Taraksvasana in Sanscrit) is often referred to as the most difficult yoga pose. This requires superb balance, strength and flexibility. There are many different levels and types of yoga available, and classes can be tailored for all abilities. The most common form of yoga practised is Hatha; the Sanskrit word Haṭha means 'force'. The physical postures (Asana), breathwork (Pranayama) and meditation (Dhyana) are key.
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physical ailments or injuries. It can be useful for problems such as a bad back, and can help strengthen core and pelvic floor muscles.
We're not all cut out to achieve the dizzy heights of challenging yoga poses, however it's possible to start yoga at any level. Fitness levels aren't important when you start, as the yoga poses can be modified and beginner classes are always available from instructors who are keen to get people started. Good instructors will offer guidance and provision for all abilities as well as adaptation for
For many, yoga is about healthy exercise and wellbeing and not a battle for fitness supremacy. It's about developing awareness of our minds as well as our bodies and this is key. The focus on breathing and mediatation in yoga can be very theraputic. Taking the time to focus on where we are and what we’re doing instead of reacting to what’s going on around us allows us to focus mentally. The combination of these factors can help enhance a person's mental wellbeing, bringing positive advantages such as calm, clarity and concentration. Athough yoga is an ancient
practice, it's only relatively recently that the health benefits of yoga have been properly studied, with findings first published in 1978. Research has proved that yoga can offer many improvements to health
such as to blood pressure, balance, strength, flexibility, circulation, the heart and our metabolism. It can also be beneficial during pregnancy. In addition to the physical benefits of yoga it is also
known to relieve tension and anxiety. Studies have proved that yoga can counteract stress, depression and insomnia. We know that stress affects our mental health, however it also affects our immune ⊲
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R E GULA R YO GA P RA C TICE C R EA TE S ME N TA L CLA R I TY A ND CA L MNE S S; INC R EA S E S BODY A WA R E NE S S; R EL IE VE S CH RONIC S T R E S S PA T TE R N S; R ELA XE S THE MIND; CE N TE R S A T TE N TION; A ND S HA R PE N S CONCE N T RA TION Dr. Natalie Nevins, Hollywood, California
system which is key to keeping our behaviour and emotions stable. This is called psychoneuroimmunology (a bit of a tongue-twister!). When it comes to physical and mental health there are many factors at play in our bodies, including all sorts of hormones, chemicals and key substances. Cortisol, the stress hormone, is often one of the main offenders contributing negatively to our health and wellbeing. Cortisol has productive roles in our bodies, however, in excess it can cause many health problems. Stress can be very destructive for our bodies and minds,
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and presents itself in many physical ways such as headaches and neck pain. Stress is one of the most commonly investigated areas in yoga studies, with proven evidence showing that yoga really helps to relieve stress. For example, research compared Cortisol levels between a group who practised yoga in a stressful situation taking an exam and a group who didn't; this showed that the yoga practitioners produced lower levels of Cortisol than the other group. So, the evidence does indicate that yoga really IS good for your mental health. And for those of us looking for to
enhance our wellbeing as well as exercise, this presents a great opportunity! I think I need to book myself in for a beginner's class - might see you there!
For home-based yoga workouts see the Feel More Alive website
CLICK HERE
A revolutionary new health & fitness programme for mind, for body... for life.
For your kid's guide to eyesight and wearing glasses see Feel More Alive
CLICK Any child under the age of 16 qualifies for a free NHS sight test. If they stay in full-time education, they qualify untill the age of 19. Here's some more information for you and your child
HERE
When a re kid's e ye s checked ?
What eye te s ts a re the r e ?
The ma in eye p ro bl em s:
Within 72 hours of birth Your child's eyes will be checked for any obvious physical problems.
The red reflex test A light is shone into the eye and a red reflection should be seen.
Lazy eye (amblyopia) The vision in one eye does not develop properly
Between 6 and 8 weeks A follow-up to check for anything not picked up previously.
The pupil reflex test A light is shone into each eye to check how their pupils shrink in response.
Around 12, or 24 -30 months you may be asked if you have any concerns and eye tests can be arranged if needed.
Attention to visual objects An interesting object will be used to check if the eyes follow.
Around 4 or 5 years old Your child's eyes may be examined soon after they start school to detect any problems early in order to give treatment. If you have any concerns about your child's vision at any stage you should speak to your GP or Optician.
Snellen and LogMAR charts Involves reading out or matching letters or shapes from a specific distance. Refraction test Is used to check if glasses are needed and, if so, what prescription is required. Colour vision deficiency test This nvolves looking at images made up of dots in two different colours.
www.feelmorealive.co.uk
Squint (strabismus) The eyes look in different directions Childhood cataracts Cloudy patches appear in the lens of the eye Short-sightedness (myopia) Objects at a distance are blurred and close objects can be seen clearly Long-sightedness (hyperopia) Distant objects are seen clearly but nearby objects are out of focus Astigmatism The front layer of the eye (cornea) is not perfectly curved Colour vision deficiency (colour blindness) Problems seeing and distinguishing colours
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Ta ke a loo k at what Feel Mor e A l i ve ha s to offer!
S ID K H T I W A C TI VE
Have fun with the whole family with a range of activities, including Dancing to Disney, Games, Kids Workouts and more. Click the button below to get started
GE T S TA R TED!
F ind your inspiration!
I
Ben Clark was training for the Olympic swim squad when a freak accident left him unable to walk and 75% of his body paralysed. We hear how he overcame this major, life-changing injury to define his own, different success story and help others.
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t's hard to imagine what it might be like to be an Olympic-class swimmer one day and to wake up the next unable to walk. One might imagine it might be impossibly hard to overcome this mentally and physically? Not Ben Clark - by facing his challenges head-on and maintaining a positive frame of mind he has created his own form of fitness, helping others to get fitter no matter their ability and redefining his own life in the process. Ben was only 27 years old when he broke his neck running and diving into an unexpectedly shallow area of sea changing his life forever. Ben was swimming for Great Britain and aiming for the
2012 Olypics at the time of his accident. Despite this drastic change Ben now says that he saw his injury as a new experience as he'd always had and maintained a positive view on life. So Ben's new journey began. Initially Ben tried adaptive swimming with a view to competing at the Paralympics. He decided this wasn't the right route for him although he continued to coach and maintain his involvement with swimming. Ben had always been a keen athelete with a love of fitness, particularly High Intensity Training, and it was this that inspired his idea for adaptive workouts. After qualifiying as
My a im i s no t o nl y p ro vid e a h i gh quali ty s e r vice b u t to chang e the fitne s s industry to b e come a mo re incl u sive pl ace for tho se wi th d i sa b il i ties and t rul y changi ng li ves In case you're wondering what my priorities are (in no particular order): 1. Happiness 2. Purpose 3. Being a good partner 4. Leadership 5. Self-development 6. Balance These things are what drives me in life, gets me out of bed in the morning and allows me to have the most wonderful life possible.
www.feelmorealive.co.uk
a Personal Trainer he decided to create a You Tube channel called Adapt to Perform posting exercise tutorials.
fitness helping thousands of people around the world and providing 250 workouts for users during lockdown.
Things developed quickly from there and the response was broader and more postive than Ben had imagined. He wanted to show wheelchair users that they didn't need to miss out and offered exercises that could be done anywhere with no need for equipment. Ben's goal was also to show everyone they could exercise. He went on to set up his own website and business offering professional level training. This is now the largest resource of adapted
Ben's elite sports background helped him to develop a better, more positive exercise experience and raise the expectation of disabled users. It's about changing and improving fitness through exercise without compromise and not giving up.
Watch some of Ben's FItness videos on the Feel More Alive website
CLICK HERE
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Mindful ne s s
for beginne r s Beat those blues and feel happier and more calm with a dose of mindfulness
Mindfulness is a technique we can learn - it's the ability to be aware of where we are, what we’re doing and what's going on around us in the present moment. It can allow us to experience that moment completely in terms of our bodies, thoughts and feelings so we can feel calmer, happier, more tuned into oursleves and less overwhelmed.
Check out the Feel More Alive Mindfulness for beginners podcasts
Mindf ul ne s s ca n:
CLICK HERE
Increase self-aware awareness Reduce stress and help you feel calm Be kinder towards yourself Allow you to deal with difficult or unhelpful thoughts Help you respond more positively to thoughts and feelings www.feelmorealive.co.uk
Ta ke a loo k at what Feel Mor e A l i ve ha s to offer!
g n i e b l l e W l me n ta
We're here to help with valuable guides and tips for a healthier & happier mindset. There are many ways you can look after your mental health, from bedtime meditation to exercise. We've put together a list of useful resources to help you get healthier, feel better and build a sense of belonging and self-worth.
Click the button below to get started
GE T S TA R TED!
tR Y
some thing
ne w
NOTHING COM PA R E S TO THE SIM PL E PL EA S UR E O F R IDING A B IKE John F Kennedy
THE GREAT OUTDOORS
Get cycling
in your a r ea
As well as keeping us healthier, cycling can be a cheaper way to get around as well as helping the environment and reducing our carbon footprint. Perhaps it's time to look into cycling near you?
W
hy is cycling such a good idea? For a start, cycling is good for your health: cycling regularly can reduce your risk of heart disease and diabetes; it's low impact, which takes pressure of our joints; it gives us a cardio-vascular workout and works our lower body muscles. It's a great way to tick off your weekly exercise quota whilst saving money, and can easily be built into the daily routine. At the same time as bringing health benefits, cycling can save money on travel costs and also has a knock-on benefit to our environment, siginficantly reducing our carbon footprint. The government is investing nearly 4 billion pounds into a cycling and walking strategy from 2021 to 2025. It's purpose is to tackle and improve air quality, carbon emissions, health and wellbeing and congestion on our roads so lots of positives. Perhaps it's time we all gave it a go?
www.feelmorealive.co.uk
For more information about cycling in your area see here:
CLICK HERE
If you're just starting out it may be wise to start off-road in a park or on a specified cycle path. It's important to consider your route on a bike as it might be unsuitable compared to a cars'. Also, remember to keep to the Highway code. You can also check out government's Bikeability programme which offers training opportunities. It's wise to check the route beforehand to help build confidence and allow you to enjoy your journey.
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WANT TO LOSE 3 INCHES OR DROP A DRESS SIZE IN JUST 6 WEEKS?!.. NEW TO EXERCISE?
Tried various fitness programmes before without any success? Wish you could fit in a structured exercise within your busy lifestyle?
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•Parents, do you find yourselves struggling
to get your kid to brush their teeth? •Are you faced with a frown every morning and night, when you tell your kids to brush their teeth? If you answered yes to either of these questions, why don’t you try our 30-day Sparkling Smile Challenge? Turn teeth brushing time into a game with a daily teeth cleaning tracker. Your kids will have to “tick a tooth” every morning and night. As a reward they will receive a certificate signed by the Tooth Fairy, herself, congratulating them on completing the challenge.
SAY GOODBYE TO THE DAILY STRUGGLE Join the challenge and Create a long-lasting habit!
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FOOD AND NUTRITION
FA B FOOD fish!
This week, we look at the health properties of a fab food that literally surrounds the British Isles – Fish! By Lucy Eggleton, Nutrition Coach
A
headline from last week read ‘More than 24m UK adults will be overweight by 2040’ (according to Cancer Research UK). The Western diet, full of sugar, processed food and red meat is making us ill. We lead busy lives, and this ‘sweet/meat’ diet is hard to avoid. Healthy eating info can be confusing and off-putting with the temptation to swallow a multivitamin and
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carry on as usual. We know we’re supposed to eat fruits and veggies, but are there any healthy foody tips that are easy for us to take on board? This week, we look at the health properties of a fab food that literally surrounds the British Isles – Fish! We’ll explain the health benefits, the good ones to look out for, and what the government recommends. Fish is a fabulous food
that is not only delicious but extremely good for you - good for your brain, heart, skin and waistline. It’s doesn’t have to be super-expensive if you look out for smaller fish like sardines and mackerel. Beyond your Friday night at the chippy and the odd fish finger, we don’t eat the government recommended amount of fish, and we probably don’t stray very far from cod and haddock (in
batter) in terms of variety. We’re supposed to eat at least two portions per week, one of which should be oily (think salmon, sardines, Atlantic mackerel, freshwater trout and canned light tuna, and in terms of shellfish, mussels, oysters, squid and crab).
WHY FISH? Fish, and in particular, cold water oily fish, are great sources of proteins, omega-3 fatty acids, iron, zinc, iodine, choline, selenium, and vitamins B12 and D. These nutrients support a variety of key functions in the body relating to brain, heart and eye health as well as immune function. Whilst all these nutrients are
THE KEY FA C TS:
1 2 3
important, we’re shining the spotlight on one called an Omega-3 Fatty Acid.
🐟
OMEGA-3 ESSENTIAL FATTY ACIDS Every cell in our body requires fatty acids. Omega3s, in particular, are often missed out in our diets. If this reminds you of your chemistry GCSE, don’t worry.
Omega-3 Essential Fatty Acids are a type of ‘good fat’ Your body can’t make them so they’re ‘essential’ and you have to eat them They are Nutritional super-heroes and do very important jobs in your body
BODY BENEFITS OF OMEGA-3: Heart – lowering risk of cardiovascular disease, lowering blood pressure, reducing blood clotting Immune system: lowering inflammation, good for weight management, possible cancer reduction (breast and colorectal), rheumatoid arthritis reduction Nervous system and brain – supporting cell membrane health, neurotransmitter synthesis and health, supports development, cognition and memory, may lower risk of Alzheimers and Dementia Eyesight – feeds cells in the retina, may reduce macular degeneration Bones – may lower risk of bone fractures.
Omega-3s are found in plants (flaxseed, chia seed, walnut, soy beans, and canola). We then convert them to a usable form in our bodies, but the rate of conversion is not good. Oily fish contain the usable form, with no need for conversion. ⊲
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play here. Larger fish contain more toxins as they are higher up the food chain. Luckily there are plenty of other sources of oily fish and the lower down the food chain, the lower the concentration of heavy metals and other toxicants. This is also good for your wallet, as smaller fish such as mackerel and sardines are cheaper options.
⊳ You may also have
heard of the other ‘Omega’ - Omega-6 fatty acids. Omega-6’s mostly get converted to proinflammatory molecules in our immune systems. They are also ‘essential’ – but our diets are already high in omega-6, often to the detriment of omega-3’s. There’s a limited pipeline if you like, and if you flood the pipeline with Omega-6 (from eating vegetable oils, eggs, meat and dairy for example, like in a cheese burger with fries) – you’re and not leaving any space in the pipeline for the antiinflammatory Omega-3’s to get through.
GIVE ME SOME EVIDENCE! A study analysed the biological health of 51 middle aged overweight people by measuring their cholesterol, blood sugar and blood pressure. They were able to split them into two groups of ‘metabolically healthy’, and 38
‘metabolically unhealthy’, regardless of their body weight. The study found that the main difference between the two groups despite both being overweight, was their diet. The metabolically healthy group ate more fish and avoided sugary foods (Jurado-Fasoli et al, 2019).
SOMETHING FISHY Eating high amounts of larger oily fish such as tuna, salmon or swordfish is not advised due to the fact they contain heavy metals like mercury that our toxic to our health. For this reason, the government recommends we limit our intake depending on the type of fish. There are special guidelines for children and those seeking to become pregnant. Farmed fish may also contain contaminants like pesticides and antibiotics – organic is preferable but pricier. BIG FISH LITTLE FISH The food chain comes into
Are there Any Alternatives? If fish doesn’t float your boat, there are some veggie alternatives that contain omega-3s -flaxseeds and flaxseed oil, walnuts, canola, soya beans, green leafy veg, hemp, foods with omega-3 added (see the label), and fish oil supplements (seek a good quality supplement from a reputable supplier).
🐟
Happy Fishing!
For more information on nutrition and the health benefits of fish see Feel More Alive
CLICK HERE
www.feelmorealive.co.uk