THE WELLBOOK : RESILIENCE ISSUE FEB 2021 by Live Life Well

WellBOOK

#ISSUE1

The

THE COMMUNIT Y GUIDE TO WELLBEING I N CH ELT EN H A M A N D G LO U CE S T ER S H I R E

FEBRUA RY 202 1

021

THE SILVER LINING

FITNESS IN 2021

DR. RANULF CROOKE ON RESILIENCE

HOW TO GET FIT & S TAY W EL L

KIMBERLE Y PENA MA RDMP TA L K S TA K I N G C A R E O F O U R M E N TA L H E A LT H

THE

SELF-CARE A HOLISTIC APPROACH TO SELF-C ARE WITH BLUSHES

INSPIRATIONAL EXPERT S ,LIFE HACKS, RESOURCES & MUCH MUCH MORE

RESILIENCE ISSUE THE COMMUNIT Y GUIDE TO WELLBEING

IL LUS T R AT ION BY GR ACE CUMMINS S AURYA COUR AGE

W E L L

HOW ARE YOU DOING?

BUILDING A STRONGER COMMUNIT Y FOR THE FUTURE

L I F E

DR. A ARON BALICK & DR.CL AUDIA HERBERT

BETTER TOGETHER

L I V E

THIS TOO SHALL PASS

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P. 5

CONTENTS

A Look Inside the Resilience Issue EDITORS LET TER

Resilience P. 6 - 9

THE BIG INTERVIEW

Pandemic Fatigue P. 1 0 - 1 1

M E N TA L H E A LT H

How Are You Really? P. 1 2 - 1 7

H E A LT H 3 6 5

An Integrative Approach to Preventative Health FE ATUR ED

P. 1 8 - 2 3

BETTER IMMUNIT Y

Improve Your Immunity & Staying Well P. 2 4 - 3 1

KEEP MOVING

Staying Active and Moving Well On & Offline P. 3 2 - 3 9

LIFE COACHING

Exclusive Interview with Dr Aaron Balick and Dr Claudia Herbert on building Resilience in uncertain times.

Do You Need a Coach? P. 4 0 - 5 1

SELF-CARE

Prioritising Your Wellbeing & Sleep P. 5 2 - 5 5

PARENTING

Safeguarding Your Children's Wellbeing P. 5 6 - 5 7

K I D S M E N TA L H E A LT H

Prioritising Prevention P. 5 8 - 6 1

EDUC ATION

Safeguarding Our Children's Future P. 6 2 - 6 7

COMMUNIT Y & CONNECTION

Re-building Our Local Community P. 6 8 - 6 9

FE ATUR ED

Kimberley Pena MA RDMP Talks Mental Health and How to Find Hope

OUTDOORS

Things to Do in Lockdown P. 7 0 - 7 1

FOOD & DRINK

Healthy Eats P. 7 2 - 8 3

P. 8 4 - 8 7 P. 8 8 - 9 2

WORKPLACE WELLBEING

Lockdown Lethargy, Coping With Redundancy & Finding the Job You Want SHOP LOCAL Shop Well & Valentines Ideas THE WELLBOOK The Community

FE ATUR ED

Alexa Shoen on Coping with Redundancy and Job Searching in Covid Times.

ISSUE#1

Issue

One

The Team EDITOR IN CHIEF

Alexandra Davison alex@cheltenhamwellbeingfestival.com EDITOR

Lottie Keble-Wyatt lottie@cheltenhamwellbeingfestival.com ADVERTISING

To advertise in future WellBook Guides, and on our digital platform contact hello@cheltenhamwellbeingfestival.com www.wellbook.co.uk WELLBOOKUK LIVELIFEWELLUK1 COV ER ILLUS TR ATION BY GR ACE CUMMINS , FOUNDER OF S AURYA COUR AGE

'Hand in Hand We Grow': Inspiring positivity, resilience, strength and growth as a community.

C H E LT E N H A M W E L L B E I N G F E S T I VA L C H E LT E N H A M W E L L B E I N G F E S T I VA L

www.cheltenhamwellbeingfestival.com C H E LT E N H A M W E L L B E I N G F E S T I VA L

OUR Expert PANEL

JUST SOME OF OUR COMMUNIT Y CONTRIBUTORS

KIMBERLEY PENA MA

ALEXA SHOEN

EMMA TAYLOR

REUT SAPIR

RDMP - Dance

Author of Entry

Sleep Consultant

Naturopathy

Movement

Level Boss & Coach

@emmataylorsleep

@ruitsapir

Psychotherapist

@alexashoent

@kimberleyrdmp VICTORIA TUDOR

CLARE LIBBY

LAURA BROOKS

YULIA CULLY

THOMAS - Lifestyle &

Founder of IAM ME

Founder & Editor

Novello Skin

Career Coach

Youth Mental Health

Cheltenham Rocks

@novelloskin

@vttcoaching

@iammeglobal

@cheltenhamrocks

DR. AARON BALICK

ALEX CHALK MP

Dr RADHA MODGILl

SARA PRUE

Author, Speaker

Conservative MP

GP, Media Speaker &

Beauty Therapist

Psychotherapist

for Cheltenham

Campaigner

SJP Beauty

@draaronb

@alexchalk99

@dr_radha

@sara.prue

KIKI KIRBY

SUZANNE ALDERSON

GEE FAULKNER

TANIA SWIFT

Life & Business Coach

Founder of Parenting

Marketing Director

Early Years Expert

@kikki.kirby.coaching

Mental Health

Blushes

BInspired

@parentingmentalhealth

@blusheshair

@taniaswiftsound

DR. CLAUDIA HERBERT

KATE DIMMER -

LOTTIE KEBLE-WYATT

ELLIE Bradshaw

Trauma Specialist &

Nutritional Therapist

PT & Co-Founder of

BSc. (HONS),

Psychotherapist

MSc, BANT, CNHC

the WellBook

MBAcC

@katedimmernutrition

@justthegirlfitness

Purelands Acupuncture @purelands_acupuncture

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EDITORS NOTES

'You have power over your mind - not outside events. Realise this, and you will find strength.'

Editor's Notes

As we move into a New Year, the usual celebratory feelings and effusion of fresh starts and new beginnings have instead been replaced by yet another lockdown. *Insert big sighs and here we go again memes*.

But we’re done with banana bread, we’re over TikToc, we’ve watched all the Netflix dramas, and now we want to take control of an uncontrollable situation. So how do we do that? Well, we build our resilience, we own our health, we celebrate our successes and the things we can control, and embrace our loved ones. We look to inspiration, courage, motivation and we rise, we rise out of this global pandemic together, and stronger than ever. Let us be your guide to the wonders that our local community has to offer. Let us be the umbrella to hold over your heads in these stormy times, and give you a glimpse of a better future. We know life is challenging, but you are not alone. We hear you. As so many have, our worlds have been turned upside down. We’ve had to pivot 360 as our plans for a second week-long

Cheltenham Wellbeing Festival came to a rather abrupt halt with lockdown after lockdown. However, our mission statement has always been to support our community and to celebrate and showcase the very best of local and national wellbeing experts to help you Live Life Well. We, like you, embraced Zoom, spoke over each other, repeatedly froze mid-sentence and quickly figured out you only had to style the front of your hair but the back could be left like a haystack! We brought you two 'virtual' wellbeing festivals and set up the Wellbook - and now - THE WELLBOOK GUIDE - our digital magazine, where we share the latest trends, ideas, and lots of expert tips from the very best of our local wellbeing community in a sassy e-zine. We’d love to know what you think, what you’d like to hear more of in the future, and to know what makes you tick!

Alex & Lottie

A LE X A NDR A DAV ISON & LOT TIE K EBLE-W YAT T

CO- FOUNDERS

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ISSUE#1

Mental Health -

The Interview

This Too Shall Pass

With Dr. Aaron Balick & Dr. Claudia Herbert

Nationally, and indeed globally, we are all as individuals, families and communities experiencing a great deal of change, loss, trauma and in many cases loneliness and grief. We are all being re-programmed for 'COVID Times' - so what does this mean for us psychologically, now, and in the long-term? Here we speak to Psychotherapist Dr Aaron Balick and Dr Claudia Herbert, interviewed by Kimberley Pena MA RDMP, as they discuss the psychological impacts of the global pandemic and lockdown, as well as the long-term impacts of the last few months on us, both personally and culturally. T H E WO R L D I S CH A N G IN G , W H AT IMPAC T IS THIS H AV ING ON US C U LT U R A L LY A N D M E N TA L LY ? Dr Aaron Balick: “It is a remarkably interesting time for us as a culture, our relationship with each other and with technology. You have people from a variety of backgrounds and cultures who respond to the situation differently, but for all of us it is a big learning curve. But the one shared struggle is that we are all starved of rich, interpersonal complexity. We are all out of practice of having that interaction which forms a basic part of the hierarchy of human needs.” Dr Claudia Herbert: “Initially, people were in a state of shock. Numb in their ability to respond almost like rabbits caught in headlights. As therapists we are finding that a lot of people are very unsettled and very worried. It has certainly affected people in many ways. “Many people have been caught off guard and if their survival techniques are not there, then this has only exacerbated their problems. For others, some have enjoyed having less contact, and for those who have suffered with the feelings of disconnection and loneliness, they suddenly feel understood, the ‘now you know what it has been like for us for a long time’.

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DO YOU THINK WE ARE IN A N AT I O N A L S TAT E O F D E P R E S S I O N ? Dr Aaron Balick: “I would change the words ‘in a state of depression’, to a state of transition, as people respond better to transition in a whole variety of ways, than the word or concept of depression.” “What people tend to do in any situation where change is happening is to find a way out of the uncertainty, so they move into Hyper-arousal, otherwise known as the fight/flight response, characterised by hypervigilance, feelings of anxiety and/or panic, and racing thoughts, or into Hypo-arousal - a freeze response, which causes feelings of emotional numbness, emptiness, or paralysis. These feelings may trigger previous mental health difficulties such as eating disorders, depression, self- harm, which helps to find your way back to the unpleasant but known space. Dr Claudia Herbert: “My sense is that fear is what’s holding people back. Fear is one of the greatest obstacles that prevents people taking action, and encourages us to stay in isolation. It prevents us from being able to take on information, to make informed decisions, to function fully, to feel things. "If we do not understand fear, and what it does to us,

it disables us. Wh many of us go in others become ve worried, which th they might overre

"One of the big dif it is surrounded b so much uncertain

HOW CAN W WITH THE F IS OL ATION

Dr Aaron: “I use a – it means a state rather than an ex We don’t want t don’t want to be w hyper responses. ourselves to nece

“We need to mo uncertainty, but tion, which can a

fficulties with the pandemic, is that by so much fear, because there is nty.

WE BETTER COPE FEELING OF & FEAR?

a term called achieving equanimity of acceptance, a moment of being, xpectation of needing to be calm. to be wound up too high and we wound down too low -the hypo and . But we shouldn’t always expect essarily be calm.

ove towards trying not to escape trying to accept it and transiat times be calming. For example,

THE BIG INTERVIEW

hen fear sets in, as Aaron explained, nto shutdown and disconnect, and ery anxious and emotional and very hen adds to the stress, and means eact to situations.

accepting that you can make plans to go on holiday, book something in the future, but accepting that you may need to adapt once more and being ok with that helps you achieve that calmness. “You need to try not to think you should be calm or think that you have all of the answers. You don’t, so we have to become more comfortable with not knowing.” Dr Claudia Herbert: “We are going through a time of huge transition and change. Akin to world wars which many of us have never encountered. It is really about managing these fears, coming into the moment, recognising the moment, and realising the only thing we really have control over is, this moment.

DR. A ARON BALICK

A ' chieving

“We do not have control over the past, and nor do we know what the future is going to bring. We’ve actually never known this but often, we live under the illusion that we did.”

Equanimity

- A state of acceptance, a moment of being, rather than an expectation of needing to be calm.'

DR. CLAUDIA HERBERT

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ISSUE#1

Mental Health

HOW DO WE REDUCE FEAR & FIND TH AT M OMENT OF C A LM? Dr Aaron Balick: “You shouldn’t be any more anxious than you need to be. Sometimes there is anxiety present, but we have a tendency to embellish, fantasize catastrophize, project, but we can navigate that by comparing it to noise and stillness.

‘It did not r what we expe but rathe expected

-Vict

“By noise, I mean the voice in your head, the panic, the worst-case scenarios, the future oriented fears, it’s the newsfeed in your head and all of the stimulation from the news and social media that is inciting fear. “When you notice the noise interfering with your space, you need to come out of your head - do some simple breathing exercises. Take a long deep inhale and exhale, and just bring your attention down from the noise in your head and into your chest, and then into your stomach. Put your feet on the floor and feel it, and then just notice your breath within yourself. Do not engage with the noise. The trick is to notice the noise, to then be able to see you can control your response to it. Find some quiet amongst the noise.” Dr Claudia Herbert: “Our Power Lies within living in the present moment. Many of us have been constantly used to running our lives on this dopamine system, what the next goal, the next achievement. Life has been organised like this but it is really interesting that we are coming into a realisation that we cannot do this anymore. We need to plan life a bit differently and be more in the moment. “This takes practice, but there are many ways we can support ourselves to do this such as through daily meditation, yoga, or breath work, but ultimately, the most powerful method is to remind ourselves that we cannot operate as we once did. We cannot chase the past, or future, we must live in the moment and start to accept that we need to make the very best of this moment right here and right now.”

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WHEN YOU FEEL HOPELESS, HOW C AN YOU FIND Dr Aaron Balick: “It is really important for us to find the good in the situation, and to feel that sense of worth because in this sitution, meaningfulness is more important than happiness. We may not be getting a lot of happiness right now because we can’t do the things we want to, but we can look at the meaningfulness of it. Capturing moments with friends and taking time perhaps we didn’t have before. This can make it all more worthwhile.” Dr Claudia Herbert: “There can be a cumulative effect of trauma. It can become too much and people can easily break. You need to find some way to find balance. If work demands too much, you need to at least find a point of stillness and calm in your personal life. “Intense trauma can also trigger previous traumas that they haven’t recovered from, even though it may have been in the past. This can add to the stress and feelings of anxiety. It is important to pace yourself, find balance and seek help and support, whether that’s through friends, family, our community or links even remotely, we all need to have some sense of connection.”

MANY PEOPLE A HARDER THAN E & STRUGGLING W RELENTLESS WO - HOW CAN WE THIS?

Dr Aaron Balick: “I want t Victor Frankl he said, ‘It d what we expected from life expected from us’ – i to remember what you a yes, this isn’t the life you e but this is what life looks

“When you are respon ulating high trauma sit tendency to respond to your game, run on adre You become robotic. Bu that, it’s like living off b your meaning, you hav down, but remember w that it isn’t just reactive.

“It’s hard, but ask your respond to it? Not man shield myself but by b myself and my capabilit with it. To be gentle wit with others, a degree of s recognition will help.

tor Frankl

to share a quote from did not really matter life, but rather what in essence, you need are here for and that expected or planned, s like right now.

rself how do I best nically, not trying to bringing the best of ties forward to cope th myself and gentle self-compassion and

Dr Aaron Balick: “When we are in the state of suspended reality, we have been in it will inevitably lead to anxieties. You don’t have to be at a high level of stress before seeking support. Be aware of your feelings and emotions. Recognising the challenges, you face, or share the challenges is important for general health, and to address concerns before you get to that point of high stress is key. “Men for example tend to exhibit emotional and traumatic stress differently. They open up less, talk less, so you may have to work a little harder if you need help as you will have to break down that barrier first, so you need to be aware of how you respond and how you are coping. Dr Claudia Herbert: “Everyone is bound to have certain reactions and fear currently. But if these responses continue, get stronger and become unbearable, or start to impact day to day functions, then you need to start to be concerned and seek help. If they are affecting relationships, if concentration is impaired, or if you feel you don’t recognise yourself. If you feel your heart has closed down, and you don’t feel anymore, and empathy and compassion are lost on a long-term basis, this is a sign you have been badly affected.

ARE WORKING EVER, WITH ORRY & FE AR OVERCOME

nding to over stimtuations, there is a it manically. You up enaline and cortisol. ut you cannot live off bad nutrition. To find ve to pace yourself what you are doing,

WHEN DOES A PERSON KNOW TH AT THE Y NEED A DIAGNOSIS?

THE BIG INTERVIEW

really matter ected from life, er what life d from us’

Dr Claudia Herbert

Tips To ’

LIVE LIFE WELL Dr Aaron Balick:

“Be in the present. Do not wait to live your life for another time. This might not be the present you want but it is now – breath, consciously breathe.”

“Find meaning, give your life purpose and connect to it. These may not be the happiest of times but if we do what we are good at that has meaning and purpose, it is so important. And believing in ourselves. We will get through this and we can manage this. Stepping into our own power and into their own connection rather than being engulfed by fear.”

To hear more from Dr. Aaron Balick and see his latest books view www.aaronbalick.com and for Dr. Caludia Herbert's Trauma work see www.oxforddevelopmentcentre.co.uk/dr-claudia-herbert/ W W W.W E L L B O OK .C O.U K

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Mental Health

Is Your

Mental Health, Studies show 1 in 5 adults are likely to be

experiencing some form of depression as a result

Suffering?

of the pandemic; this has almost doubled from around 1 in 10 before the pandemic*. Feelings of stress, anxiety and relationship breakdowns all fall out of the extreme circumstances we have been plunged into

Here, Dance, Movement Psychotherapist Kimberley Pena MA RDMP, explores spotting the signs when your mental health and wellbeing is suffering, and shares hope for the future. Nationally, things are feeling especially bleak as we ‘plough on’, during the season where days are shorter, darker colder. BUT these days are not without hope and there is space for healing, comfort, and support IF we make room for it.

You Are Only Human Firstly, I think it is important to make clear that finding things difficult at the moment and noticing your well-being and mental health feeling particularly vulnerable is normal. As a psychotherapist, I have more concern for the clients who seem to be operating in a state of ‘ignorant bliss’, somewhat disassociated from the reality of these challenging days. There is only so long these intense emotions can be suppressed. It is far healthier to stay present with your authentic emotions, to recognise them, respect them, and allow them to surface. It is also reassuring to remember that dips in your mental health, impacted by the pandemic, are not necessarily indicative that you are now clinically depressed, or require assessment and intervention. It is a sign you are human; and as a human there is only so much cortisol you can manage before your body and mind begin to react.

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Ask for Help If, however, you are noticing a drastic decline in motivation, pleasure, appetite and sleep it may be time to seek professional support. This comes in many forms via your GP, Private Practice, Charity Organisations, or online and telephone helplines. The important part is that you engage in support that feels right for you and that it is delivered by an accredited and registered professional. There are many individuals who have an interest in wellbeing and many popular platforms, who are attempting to heal the masses via social media. Whilst meant with good intentions, the level of need currently deserves the equivalent level of support beyond the tag line ‘it’s ok not to be ok ’.

So, where is this hope I mentioned? The hope is in you, in the awareness that as a human race we have the capacity to navigate through and, furthermore, survive hard times. Yes, there may be loss, grief, emotional and physical scarring, but there is also strength; our ability to join together to recognise our innate resilience to make it through, to build a better future, to learn from our experiences and honour the people and life we love and value. Get in touch with Kimberley Pena today to learn more about her clinic practice of Dance Movement Psychotherapy @kimberleyRDMP www.movingthroughlife.co.uk

M EN TA L H E A LT H

GIVE YOURSELF SPACE Creating space in our day to acknowledge our pain, whilst simultaneously noticing the glimmers of hope is imperative. How this is done depends on your personality. As a Dance Movement Psychotherapist, my preference will always be using movement and dance to connect to my emotions and express them. Engaging my body allows me a sense of empowerment, which I unconsciously yearn for when everything else feels far from my control. Movement literally becomes my voice when words are hard to find or difficult to utter. The body has an innate wisdom in its ability to offer healing and comfort, if only we give it space to speak. Watching an infant moving to self-soothe is a great reminder of this ability we

BE STILL For some hope is found in quiet moments of stillness and peace, this might be through meditation, prayer, reading, journaling. Others’ hope is in the flow of conversation with a loved one, a cooking fury in the kitchen, a ramble in nature, a new project finally given time to blossom.

GIVE YOURSELF TIME You may not be feeling hopeful currently; hope can often be buried in the fear and pain that surround us. However, giving ourselves time to recognise our courage to cope, thus far, allows for this hope to slowly burn through, so that one day it outshines the fear and the pain, even if it only lasts a moment, it’s there. Throughout history, the darkest hours have been beaten by the consistent hum of hope. Let’s start a new contagion, so that a new pandemic is born. A pandemic of hope; hope in our humanity and our capacity to heal, one day at a time.

IT'S OK TO TALK If you are really struggling, there is 24 hour advice via the samaritans

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ISSUE#1

Health

THE SILVER LINING Taking Control of Your Health in 2021

The year we have had is of truly biblical proportions. There have been unprecedented restrictions on our daily life, such as the current third lockdown which has, and continues to have, a dramatic effect on our health. To help us understand the long-term impact, we invited Dr Ranulf Crooke, performance and longevity medical professional and founder of Crockett and Crooke Ltd, to share his thoughts about how we can take a proactive approach to supporting optimal health and discovering a new quality of life, to help us achieve our greatest potential, even in challenging times. This pandemic has affected every corner of society, in different ways, but in ways that all parts of society have been put to the test. But what are the lessons we have learnt? What stories will we be telling our children and our children’s children for years to come? It is clear that our health is the most valued investment we make. But what is health? Health is defined by the World Health Organisation as “a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity”. Too often we dwell on the former of these states and not on the latter two. Frequently, it is not until we suffer the consequences of disease or illness that we are spurred into action to address any modifiable behaviour that might undo some of the

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damage that has been done. How much control then do we have over our health? Continuing a biblical theme, man has been surrounded by temptation since the dawn of time. Adam and Eve tells the story of man’s downfall through succumbing to temptation. We live in a modern society, surrounded by temptations. These have engineered our own downfall. It is easier (and in some cases the only option) to make poor food choices rather than healthy ones. It is more convenient to drive to work or use the escalator than walk or take the stairs. We can stay up late at night working, surrounded by artificial light. These temptations don’t just have a negative effect on our physical health. We are on constant stand-by, thirsty to soak up the latest news and personal messages.

These consequences of a sedentary lifestyle, with low levels of physical activity, poor nutrition and high stress are highlighted by those most vulnerable to the current coronavirus pandemic. Those most at risk of hospitalisation and poor outcomes include those with chronic lung diseases, heart disease, diabetes and low physical fitness. Many of these are also associated with poor metabolic health and elevated blood sugar levels which can be driven by these lifestyles. However, age is, in fact, the greatest risk factor for a more severe course of COVID-19. With increasing age comes a dysregulated immune system, leading to increased susceptibility to infection, and a deterioration in the way many systems in the body function. However, we have hope through resilience. Resilience is the positive adaptation to adversity. Humans are incredibly resilient, as we see in the story of Adam and Eve, and as we have seen throughout the pandemic. People rapidly adapt, adjust and move forward. In physiology we observe a similar process called hormesis: small doses of a harmful stressor result in a positive adaptation to that stressor, such as exercise, and thus a long-term benefit. The pandemic might have a silver-lining for those looking to reduce their risk and improve their health, as most of these risk factors can be improved through lifestyle changes. Even age is more malleable than we previously thought; there is a wide variation in the rate at which people age. This variation can be captured by what people refer to as age, a biological age rather than chronological age and is something we can now objectively measure. We can have a positive impact on many of the ageing processes through personalised plans for nutrition, physical activity and other behavioural changes after understanding what might be driving an individuals’ accelerated ageing. Chronic diseases can have a silent latency period of 20 years. The earlier in this trajectory we can intervene, the more likely we can significantly delay the onset of chronic disease and disability.

a response of healthy eating, getting appropriate amounts of physical activity and optimal sleep might be expected, there is something more. In 1939, shortly after the Great Depression, Harvard Medical School began running a study on their students. understand the secret to long, healthy, happy lives.

H E A LT H

We are a digital society consumed by technology. The temptation to get sucked into an online existence is compelling, at the cost of our mental health and relationships with those around us.

After over 80 years of research, the conclusion was simple; as the lead researcher, George Valliant, once declared “Happiness is love. Full stop”. Interestingly, “adaptation” to reality was a key finding in these studies too but ultimately Valliant concluded that “the only thing that really matters in life are your relationships to other people”. It is close relationships, more than income or fame, that cushion us from life’s adversities to delay both physical and mental decline. “The only thing that really matters your relationships to other people”. relationships, more than income or cushion us from life’s adversities to physical and mental decline.

in life are It is close fame, that delay both

Adam and Eve’s close relationship allowed them to survive. Strengthening the relationships with those we are closest with is the best we can do to ensure our longevity and health in these trying times. Kindness and compassion isn’t just about the feel-good factor. It has powerful effects on our health. So, before thinking about what foods you should or shouldn’t be eating, whether you should be starting to get fit or feeling frustrated that your sleep could be better, start thinking about building kindness and compassion into your routine. Many are in a unique situation of having the time to be present with others, time to reflect (but not compare on social media) and time to connect. If you’re on top of this already, by all means, step up to the next level, but having a solid foundation is key to optimal health and resilience. The key message: above all be kind, to yourself especially. To learn more about achieveing Optimal Health, get in touch with Ranulf at Crockett & Crooke

www.crockettandcrooke.co.uk @caandcclinic

But what is the most effective thing we can do to stay healthy and reduce our risks during this third lockdown? Whilst, given these risk factors,

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ISSUE#1

134

Health

Spot The Signs We are all more than aware of the pressure our health service is currently under, but the NHS and local authorities are continuing to reassure patients that they are open and operating, and that ignoring other medical symptoms or health issues that you might be suffering with could be fatal.

STAY AT HOME UNLESS

Everyday symptoms such as indigestion, lethargy, dizziness or chronic coughs can often indicate the emergence of more serious diseases, including heart attacks, strokes and cancers. Yet often, many of us have an "I-don't-need-a-doctor attitude," and in particular men, with 30% said to ignore troubling symptoms* for as long as possible before consulting a doctor, which can lead to small health problems become bigger, more serious issues in the long-term. Here we share a few quick tips on the signs to look out for if you are feeling under the weather and what not to ignore. especially in lockdown.

Do you Suffer with Chest

Pain?

If you have chest discomfort or pain, often described as

a pressure or as if someone is sitting on your chest, you must call 999 or go to A&E in case you are experiencing a heart attack or unstable angina. If you experience such a symptom for a few minutes and then it goes, you must not then leave it. Sometimes it can be a precursor to a more serious episode. Like everything else, there is often a more benign explanation for such symptoms, including indigestion or muscular aching but with something this serious it is not worth the risk. During a heart attack, you may also experience shortness of breath, sweating and/or radiation of the pain into the arms or the jaw but not always.

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YOU ARE SUF SYMPTOMS TH

Underlying

Cancer Symptoms Unfortunately, cancer can be one of the hardest diseases to detect even at the best of times but there are things that we look out for: • Unexplained weight loss • A change in bowel habit over a period of six weeks, particularly if your stools have become very loose • Dark blood in the stools • A cough without any other obvious cause for six weeks or more. • Sore throat or hoarseness without an obvious cause for six weeks or more • A skin lesion that is changing colour, growing, bleeding or persistently itching • Abnormal vaginal bleeding (any form of vaginal bleeding if you are postmenopausal) • Blood in the urine • Lumps in the breast or bleeding from the nipple If you have experienced any of these symptoms, it is certainly something you should at least be speaking to your GP about.

*Readers Digest / The World Health Organisation (WHO) / The National Institutes of Health.

Unusual

Bleeding, Anywhere!

Intense

E & SAVE LIVES

FFERING WITH UNUSUAL EN SEE YOUR GP! Unusual

Lumps

Whilst many lumps are completely harmless, it is important to consult your GP if you find a lump that is new or unusual and that you are worried about, particularly if it has been there for longer than two weeks..

Difficulty

Swallowing Food

Difficulty with swallowing (also known as dysphagia) can prevent you from getting the nutrients you need and can also be a symptom of another health condition. If you are struggling with swallowing, contact your GP so that we can diagnose the problem and offer suitable treatment.

H E A LT H

If you have experienced unusual bleeding from anywhere in the body, it is important to seek advice from your GP.

Headaches

Headaches, even migraines, are very often caused by dehydration. This is easily fixed by drinking lots of water. But sometimes a headache is a sign of something more serious including a tumor, brain swelling, or infection in the brain. Sometimes the cause can be an emergency, such as carbon monoxide poisoning, bleeding in or around the brain, or a stroke*, If your headache is severe or is accompanied by vomiting, dizziness or other symptoms call your doctor right away.

Changing

Moles

Mole checking is a good habit to get into. If your mole starts to change in shape, size or colour, you should contact your GP so that you can get it checked by a professional. Specific changes to look out for are when your mole has gone darker, is itchy or has started bleeding.

Persistent

Mouth Ulcers! There are a number of reasons mouth ulcers might appear, many of them harmless. However, if you have had a mouth ulcer for more than 4 weeks, it is important that you contact your GP and get it checked.

Numbness in Your Feet Numbness in your feet for a week or more should be checked out by a doctor. It may be a sign of diabetes as high sugar levels in the blood can damage nerves throughout the body.

Unexplained

Weight Loss

If you have been unexplainedly losing weight without significant changes to your diet, lifestyle or activity-levels, get in touch with your GP so that it can be assessed, and so they can rule out any other health conditions and offer suitable treatment.

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Health

What Are we

Missing?

As well as symptoms that could lead to long-term illness, working, socialising, and spending all of our time at home may also be aggravating other issues, here are few to consider looking out for.

FLINSTONE FEET There is a new pandemic afoot: “Flintstone” feet. Have you been working from home barefoot? If so, you could be suffering from a new pandemic called 'Flintstone Feet' -aptly named after the prehistoric cartoon characters who were around pre-shoe retailers. According to podiatrists*, walking and standing barefoot for long periods of time, especially on hard surfaces, can cause issues with your feet, such as heel pain or plantar fasciitis, tendonitis, sprains and even stress fractures When you are barefoot, ligaments stretch out, arches begin to fall and putting on anything with a heel can be painful. Wearing a supportive slipper at home, preferably with a thicker sole and some cushioning or supportive shoes will save your feet.

IS SCREENTIME AFFECTING YOUR EYE HEALTH? Spending too many hours staring at a screen can cause eye strain. We tend to blink less while staring at the blue light from a screen, and the movement of the screen makes your eyes work harder to focus. We typically do not position the screen at an ideal distance or angle, which can cause added strain. Try and take regular breaks and switch off in the evenings.

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What Doe Tongue Say

Ellie, Bradshaw BSc (Hons) BAcC, MBAcC, Purelands A

The tongue is a somewhat overlooked part of the bo someone to show me their tongue in a consultation, confused look or a giggle! In Chinese Medicine, each p of what is happening in your body, and if we can start to understand the dynamics and imbalances causing th experience.

Times are tough for so many of us at the moment, an different. To keep an eye on our wellbeing, noticing any t a great way to understand how to treat your body right a Here are the two most common tongue signs that can distress.

PALE SWOLLEN & SCALLOPED When our body is lacking in energy, this can cause an excess of 'dampness' in the body. What is dampness? Well, transforming the food and fluid we consume daily is a full-time job for the digestive system, and even more exhausting if our Spleen is lacking in energy. This can be due to overconsumption of greasy/ sugary foods, overexposure to damp conditions, chronic health conditions taking their toll or even just consistent overthinking and worry. A tired Spleen, (much like a tired us!) is unable to effectively sort through all the work it needs to do, and some of what our body needs is lost, and some of what it needs to get rid of gets left behind, leaving us with this damp excess. This lingers in the body and manifests in the swelling of the tongue, which presses against the teeth and causes this scalloped effect on the edges. This can manifest in many symptoms, the most common of which are loose stools, pale complexion, excess weight we find it difficult to shift, bloating after we eat, fatigue and even bruising easily.

H E A LT H

es My

About Me?

Acupuncture

ody in our society, when asking it is almost always met with a part of your tongue tells a story t to read the signs, we can begin he symptoms and difficulties we

nd everyone is feeling something tongue changes appearing can be as your needs change. show up at times of fatigue and

RED TONGUE TIP The tip of the tongue corresponds to the upper part of the body, and redness on the tip shows us that there is heat, usually in the Heart. What causes this? When emotions are running high and anxiety is getting the best of us, the emotions and therefore the energy in this region stagnates, generating this vexing heat. We know from experience that if we are feeling agitated, we can feel ourselves getting physically hot and bothered- this is that same effect. This problem can also start in the Liver, as frustrations and repressed emotions build. If stress is a consistent player in our daily life, this fiery energy generated makes its way up to the Heart and causes symptoms such as insomnia, mental restlessness, getting hot and sweaty at night, anxiety, palpitations and even a red complexion. This tongue can look a little bit like you've seared it on a hot pan, as the end of the tongue appears bright red, sometimes with red spots on and around the tip.

1. Eat Less Greasy, Sugary and Dairy Foods: Cut down on processed, sugary/ greasy foods and dairy, focus on fresh produce and easy to digest wholesome foods such as veg, greens, lean meats, fish, grains and nuts.

H E A LT H

HOW TO TREAT A PALE SWOLLEN & SCALLOPED TONGUE

HOW TO TREAT A RED TONGUE TIP 1. Let it Out: Talking about your feelings can be tough, but it is essential to clear our mind and body. Bottling things up can agitate the liver, lead to emotional difficulty and eventually to symptoms that manifest physically.

2. Avoid Cold/Raw Food: Although having a salad and washing it down with icy drinks may seem healthy, this actually dampens your digestive fire, making your body work harder to warm these up to digest and absorb. Instead, opt for lukewarm/hot water and warm foods.

3. It Is All About Timing: The timing of when we eat is important. Eat little and often throughout the day, and try to eat more, earlier in the day than later.

4. Exercise: Consistent exercise circulates energy effectively to protect the spleen. We need to utilise and strengthen our muscles to improve strength and fitness.

2. Schedule Relaxation Time: Many of us struggle to find time to relax, and often don't prioritise it, Instead, think of downtime as an essential ingredient in your health and ability to keep going, Schedule 10-20 mins of 'me' time each day and look forward to it.

3. Remove Stimulants: Remove dietary stimulants such as caffeine, alcohol (even though it is a depressant, it is hot in nature) or mental stimulants, especially when it gets to bedtime. Stimulants cause heat, which can exacerbate 'heaty' symptoms, worsening agitation and further undermining sleep and relaxation.

5. Mind first: If you have a lot on your mind, or use your brain constantly, to avoid taxing the Spleen. take short breaks often, take time out to examine your mind and prioritise mental and physical wellbeing.

PURELANDS ACCUPUNCTURE Get in touch with Purelands Accupuncture to help diagnose your health conditions and help you holistically. www.purelandsacu.co.uk

GET TO THE SOURCE OF YOUR PROBLEM Going to a qualified Acupuncturist or herbalist who can fully diagnose you and prescribe treatment and/or herbal remedies to strengthen the body at the source, alleviate the symptoms and calm the mind.

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Nutrition

Boost Your Immunity With Kate Dimmer Registered Nutritionist (BANT, CNHC)

It can often be much harder to stay on track with healthy eating and self-care during winter. Cold, dark mornings, and short nights, mean you often just want to hibernate. Couple this with the on-going lockdowns and it is understandable if you are struggling to stay on-track. Kate Dimmer, registered Nutritionist (BANT, CNIC) is here to help, as she shares her diet and lifestyle tips to help you and your family stay well this season.

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NUTRITION

K E E P U P T H E V I TA M I N C We know that vitamin C plays a crucial role in immune support and recovery from illness and stress. This vitamin is needed in high amounts by the body and is easily damaged, so we need to eat vitamin C-rich foods daily. This can be done by keeping up your fruit and veg. Citrus fruits and dark berries are great for this. Frozen berries from the supermarket can be gently cooked and enjoyed with yoghurt for breakfast or a dessert. Veg is also an excellent source of vitamin C. Choose sprouts, broccoli and coloured peppers. Parsley and coriander are also packed with vitamin C, so add them to soups and meals where you can. However, avoid orange juice unless you squeezed it yourself. This is just sugar with added vitamin C! Vitamin C is safe to supplement for most people, so ask at your local health food shop for advice. I like to encourage elderberry syrup as this is both high in vitamin C and has antiviral properties.

BOOST YOUR ANTIOXIDANTS Fruits and vegetables have other health-supporting nutrients, including plant chemicals called antioxidants, that fight free radicals and inflammation. Try to encourage your family to eat a ‘rainbow’ of colours, as the different colours have different nutritional properties. Green veg is a must each day, but did you know that orange fruits and veg are also packed with antioxidants called Beta Carotenes? These are converted to vitamin A in the body, acting as an antioxidant and supporting the immune system. Good examples of Beta Carotenes are carrots, butternut squash, sweet potatoes, coloured peppers, melon and papaya. Beta Carotene is also found in dark leafy veg such as spinach and kale (which is in season in Winter in the UK right now). Try making a soup from butternut squash (you can buy it frozen and ready chopped) and serve a side of greens with your evening meals.

GET PLENTY OF ZINC Research has shown that the mineral zinc plays an important role in supporting immunity and fighting off viruses. Zinc has many other functions in the body too, like keeping the lining of our guts healthy and our digestive enzymes functioning.

You can include zinc in the diet by eating quality meat and poultry and beans and pulses. Pumpkin and sesame seeds are also packed with zinc. Make sure you include these foods in your meals regularly. A warming bean chili is perfect at this time of year. Pumpkin seeds can be toasted in soya sauce for a tasty snack and sesame seeds can be sprinkled on yoghurt and cereal. If you choose to take a multivitamin, it will probably contain zinc so you will get support there. But make sure you are not taking lots of different supplements and doubling up on nutrients. Again, talk to the staff in a health food store for advice.

S U PP O RT YO U R S U N S H I N E V I TA M I N Vitamin D has many essential roles in the body such as strengthening teeth and bones, by regulating calcium and phosphorous. Importantly, there is extensive evidence that vitamin D supports immune function. This vitamin is mostly made by the skin’s exposure to sunshine. There are small amounts of vitamin D in some food but insufficient to meet our nutritional needs. Vitamin D also needs good levels of other important nutrients to function. There include fat, vitamin K2 and magnesium.

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NUTRITION

During the winter, from October through March, a moderate amount of Vitamin D3 (10 micrograms/ µg) is recommended by the NHS. People who do not get much sun exposure such as the elderly or infants should take vitamin D at this dose (10µg) all year round. Again, this nutrient may be in a multivitamin, so look carefully at labels and seek professional advice.

E AT YO U R H E A LT H Y FAT S All nutrients are essential, but I particularly want to remind you of the importance of healthy fats at a time of year when some people might go on a diet! Fats are so important for your immune function and more. Firstly, vitamin D is only absorbed in the presence of fat. Likewise, for the other fat-soluble vitamins, A, E and K. Vitamins A and E are powerful antioxidants, and vitamin K works together with vitamin D to support immunity and bone health. Fat is essential for mental health as our nerves have a protective layer of fat over them that helps electrical messages travel to and from the brain. We need various types of fat including Omega 3 which is found in oily fish and fish oil, and to a much lesser extent, nuts and seeds. Vegan Omega 3 is available from marine algae. Other good sources of fats include olive oil, olives, avocadoes, coconut, free-range dairy and quality meat.

REDUCE PROCESSED FOODS In general, to support good health through food, I recommend choosing natural, whole foods rather than processed foods. Processed foods are lower in nutrients and higher in anti-nutrients like sugar and sweeteners, which reduce immune function and promote inflammation. The more we eat sugary foods, the more we crave them. These foods can also disrupt energy and mood. Consider saving the treats for weekends and occasions rather than including them in your weekly shop. Remember that a balanced diet contains fat, protein and veg/fruit at every meal. Drink plenty of water and herb tea and try to limit caffeine, energy drinks and alcohol.

DON'T FORGET LIFEST YLE Last but not least, lifestyle plays a key role in supporting the immune system. Lack of sleep, lack of exercise and on-going stress all put a strain on the body. Sleep and stress can be difficult to manage -particularly at the moment. Try to prioritise some moderate exercise like walking several times a week. The physical activity and daylight exposure will support a good night’s sleep and may help reduce stress and anxiety. If you can, try to make time for relaxation practices such as meditation or a relaxing bath. Parents often forget to make time for themselves because they are busy looking after others, running a household and working. But self-care is particularly important at this time and will set a good example for your children in the future. Please allow yourself some relaxation time daily, even if only for a brief time. FOR MOR E NUTR ITIONA L INFOR MATION A ND A DVICE , SPE A K TO K ATE DIMMER VIA HER PROFILE IN THE W ELLBOOK TODAY OR V IE W HER W EBSITE W W W. K ATED IMMER .COM @K ATEDIMMER NUTR ITION

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NUTRITION

ExpertHacks

to Boost your Immunity

THE GUT:

Where Gut Bacteria & Our Immune System Meet The microbes that live in your gut (microbiome) play an important part in maintaining your immune system and your overall health. Simply put, gut bacteria helps with digestion, and plays an important part in the defense against infectious diseases. When your body is infected with a virus, your immune system detects and attacks it. Recent research has shown that your gut microbiome infact regulates your immune system so, it is important to keep your gut microbiome healthy, in order to support your immune system. HOW TO KEEP YOUR GUT HEALTHY Eating the right foods for your microbiome will help to support your immune system and overall health. Eating lots of plant-based foods, which are high in fiber, and limiting ultra-processed and junk food will help. Eat plenty of fruit, vegetables, nuts, seeds, whole grains, legumes and pulses; healthy fats like high-quality extra virgin olive oil; and lean meat or fish for those who wish. At the same time, keep your gut bugs healthy by limiting alcohol intake, salt, sweets and sugary drinks.

*R E SE A RC H PROV I DE D BY C OV I D S Y M P T OM S T U DY H T T P S : //C OV I D.JOI N Z OE .

ZESTY:

Refreshing Citrus Fruits are an Immune Fill your fruit bowl with citrus fruits this winter. Citrus fruits are strong immunity boosters. They have vast amounts of vitamin C. Vitamin C increases the production of white blood cells, which play a vital role in fighting against infections.

SELF-CARE:

is Essential

Stress drains us and our ability to stay strong. We know it is hard to avoid right now, but if you can give yourself just 10-20 minutes of self-care per day, you can improve your immune system. Run a hot bath, read a book, listen to some calming music... stroke a dog, find ways to refill your tank and lift yourself up.

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NUTRITION

Food For Thought

Tips from our Experts to Eat Well and Feel Nourished this Year 01 WORK ON YOUR L ANGUAGE 03

FROM L AUR A VOUT OF L AUR A VOUT NUTRITION,

H E A LT H I N G H E R B S FROM PA MEL A KINGSTON, C H E LT E N H A M I N T EG R AT I V E H E A LT H C L I N I C

"Work on your language - What's language got to do with nutrition? Actually, quite a lot! The way we talk to ourselves and others about food has a huge impact on our relationship with food. Your relationship to food drives your habitual dietary behaviors.

"Fresh herbs not only add flavour without calories, but they may also serve up health benefits as healing foods.

This year, work on using neutral food language (even if you are just talking to yourself, in your mind). Instead of 'That dessert was really naughty', remove the guilt and say, 'I really enjoyed that dessert'. Or instead of 'I'm going to be good from now on', try 'I'm going to shape my diet to match my long-term goals'. There are no 'good' or 'bad' foods. Labelling as such creates negative thoughts and food behaviors. Be kind to yourself!"

Parsley is high in antioxidants vitamins A & C, and the chemical apigenin which several studies have found may help inhibit the growth of cancer cells. Coriander helps lower blood sugar levels, and also appears to have antibacterial and antifungal properties. Garlic, is the most well-known for its ability to slow illnesses and diseases, including high blood pressure and even the common cold and flu.

@lauravoutnutrition

@pamelakkingston

02 TO HELP FIGHT INFECTION F RO M W IL D OAT S N AT U R A L FOODS, "What you put into your body will of course affect how your immune system copes. I recommend taking a beta-glucans supplement that stimulates your white blood cells to help fight infections and viruses. I also love elderberry because of its anti-viral properties and vitamin C because it helps our body create antibodies." @wildoatsbristol

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04 FOOD PREP FROM IAN THOMAS, DIETITIAN "Prepping food ahead of time is key to eating well during the week if you have a busy schedule. Try and minimise the amount of time you spend in the kitchen, and make sure you always have nutritous food ready to go." @wianthomasrd

05 NUTRITION

B E AT T HE B LU E S FROM ROSIE LET TS, ROSIE LET TS NUTRITION "Eat OMEGA 3 fats as they play a role in regulating serotonin and dopamine which are chemicals that affect your mood and behaviour. These are found in foods such as oily fish, nuts, and seeds. However, most people do not get enough from their diet, so I often recommend a good quality fish oil supplement.. @rosieletts

07 06 MANAGING MIGR AINES F RO M R EU T S A PIR , N AT U RO PAT H "Finding yourself suffering from headaches more than ever, or are your headaches becoming more intense? There are some common causes that you may not have considered. 1) Magnesium Deficiency - A magnesium deficiency is much more prevalent in migraine sufferers, It supports hormone regulation, muscle relaxation, and the proper constriction and dilatation of our blood vessels; all crucial when treating migraines.

RESET YOUR NUTRITION FROM KIRST Y ELLISON, INFINITE BALANCE "If you are looking to improve your nutrition and find better ways to nourish your body, you can't just reset your meal plan. It is about identifying your habits, and what you can fit into your lifestyle easily. Planning meals is important, but it will only work if it goes hand-in-hand with your everyday, and easily fit into your lifestyle. @infinite_balance_x

2) Chronic Stress - Puts the body into a pro-inflammatory state. Migraine and pain in general often signifies some level of inflammation somewhere, in this case, the brain. 3) Food Intolerances - Sensitivity to certain foods such a gluten, dairy, soy, alcohol, sugar or caffeine could be triggering your migraines. Once you have identified the root cause of your migraine, you can then look at seeking the right treatment. @reutsapir_

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FITNESS

TOP FIT Here is everything you need to future-proof your fitness regime in 2021, even if you are confined to your living room Typically, at this time of year, we are all just about over the January abstinence of no alcohol, healthy eating and intense fitness regimes, and toasting to the turn of a new month, a few pounds lighter and relieved January’s gone for another year so we can get back to normal. However, the ‘new normal’ in 2021, is once again a life in lockdown, which has the potential to knock us off our new year’s resolution track once again. Luckily however, we have all adapted well to finding new ways to stay fit in lockdown since first being confined to our homes in 2020. From getting outdoors more running and walking, to transforming our living rooms into our own at-home gyms, fully equipped with dumbbells, kettlebells, yoga matts and a plethora of smart equipment reflected in the 170% sales growth in 2020*, we are well set-up for fitness at home. Many of us are even now favouring our new fitness regimes, preferring at-home workouts for their convenience and cost effectiveness. So, what does the fitness sector look like in 2021? Hold on to your dumbbells, it is set to be an exciting year of innovation, lots more virtual challenges and more time in the great outdoors.

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Here’s what the industry is saying will be the big fitness trends of 2021…

GET TING OU TSIDE

Getting outside in nature can provide incredible improvements in our mental health and wellbeing as well as respiratory health and general fitness. Just 20 minutes outdoors each day is said to lower your blood pressure, reduce stress-related hormones cortisol and adrenaline, and improves mood*. Simply put – being in nature makes us happy. 2021 will be the year of more walking, running, hiking, trekking, wild swimming. So whether we’re only allowed out once a day, we’ll all be making the most of the countryside in 2021.

SM A RT FIT N ESS

W EA R ABLE TECH

Convenience and on-demand services and clever apps are also growing which has revolutionised how ‘busy’ people juggling multiple roles can find the time to work out wherever and whenever they want.

An innovation that has been on the rise for some time, wearable tech is set to be huge for 2021. Some developments are now intelligent enough to be able to analyse your running technique to monitoring our oxygen saturation levels, to help not only improve technique and track your fitness, but also linking that holistic approach to the body and mind too.

MIND BODY CON NCTION With so much focus on our health home workouts won’t just be all about the HIIT and sweat. Watch out for a rise in holistic health as we seek to understand how to maximise our immunity and improve our mind and body connection through health and fitness. This is a great time for the ageing population who may also want to take more ownership over their health and stay mobile.

DESK FIT N ESS As we continue to spend more time in our not-fit-for-purpose at-home offices, quick, regular stretches and movement options will be key to staying desk-fit in 2021.

The incredible resilience of fitness pros was demonstrated in the way many of our trainers and gyms adapted quickly to provide their services online for their members. If you enjoyed the new regime of online training, 2021 will see your classes evolve even further. Now we are used to working out at home it’s all about maximising effort for results. Trainers are finding ways to refine the process, provide personalised programmes and plans and make your ‘online’ experience as close to the one-to-one gym experience as possible.

VIRT UAL CH ALLENGES We might all have put our personal challenges on hold in 2020 as we were all in ‘survival’ mode, but 2021 will be the year that we all start to push ourselves a little harder. The abundance of apps, online community groups and challengers such as Strava has grown exponentially due to COVID, so expect to see more virtual challenges to help us focus on improving our fitness and motivation in 2021.

FITNESS

TNESS Trends 2021

EY E YOGA Following on from digital fatigue, how are your eyes feeling? A recent survey by the College of Optometrists found that one in five adults believe their eyesight has deteriorated during lockdown, attributed to too much screen time having a detrimental effect on our eye health*. It is no surprise then that a new concept in ‘Eye Yoga’ is proving to be a popular trend for 2021. Eye yoga uses tiny movements to stretch, move and gently massage the eyes and surrounding muscles, helping to release tension. It is great for reducing tension and anxiety too.

INCR EASE IN DIGITAL W ELLBEING Most of our 2020 was spent online, with almost all of our day-to-day activities spent in front of a screen, and for some of us, this has at times felt a little too much. 2021 is set to be all about balance and forming new tech habits, with people ditching online for offline experiences to get outside more and switch off.

Charities are one of the hardest hit sectors of the pandemic as fundraising opportunities have fallen off a cliff, so why not find something you can take part in to raise awareness and funds of a causes close to your heart today

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FITNESS

OUR PICK OF THE BEST

Online Y L L A C O L S S E N T FI

F LU I D PI L AT E S BOOTC AMP

ZE ST 24

LOU HUGHES

K AT Y VA N H E M E L R Y K &

Dynamic reformer pilates to sculpt, burn and burn!!

CHRIS POUND Group Online Training & PR Sessions. W H AT THE Y OFFER

Zest24 is an online fitness community. Run by expert trainers Katy and Chris, who pride themselves on caring about helping their clients achieve the results they desire. They offer LIVE, online and recorded workouts that you can easily do at home with or without equipment. From HIIT, yoga and stretch they offer a wide range of options for every taste. Chris and Katy also go beyond the workouts, offering unique technique sessions to focus on your form, as well as offering, 'sofa sessions' to tackle all of your questions and concerns, diet and weight-loss support, and regular fitness challenges to keep you motivated and on track. C H E C K T H E M O U T: @ZE S T. 24

THE HUDDLE

JAMES FORRESTER & TEAM Group Fitness that Brings Fitness & Health Together W H AT THE Y OFFER

The Huddle fitness are offering outdoor one-to-one PT sessions as well as online training sessions. to keep members fit in lockdown and beyond. With over 30 years of experience in the fitness industry, The Huddle, accomodate people of all ages and all abilities. Whether you're a newbie to fitness or aspiring athlete. the team works with parents, kids, athletes and anyone with an ambition to improve their health and go beyond their goals. A friendly, expert team, with a constant passion for health and fitness, The Huddle will help you reach your fitness goals whilst being part of a community. C H E C K T H E M O U T: THEHUDDLE_FITNESS

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W H AT THE Y OFFER

Fluid is Cheltenham premium reformer Pilates studio offering dynamic reformer pilates in their cutting-edge boutique gym. Since COVID, the passionate team has converted this unique class online, providing virtual fitness training. FLUID's classes include Barrelates, Sculpt, Tone and Burn sessions to keep clients motivated, in shape and feeling confident during lockdown. C H E C K T H E M O U T: FLUIDPIL ATE SBO OTC A MP

S E CFTI ITONNE ST SI T L E

BUSY LIZZY C H E LT E N H A M AMY CL ARKE ANTENATAL & POSTNATAL FITNESS W H AT THE Y OFFER

Busy Lizzy Cheltenham is more than just fitness classes, it's a community of mums here to help and support you as you navigate your new life with little ones and get back to full health and fitness.

INFINITE BAL ANCE

ZEBR A FITNESS

KIRST Y ELLSON

JE SS & TOM

Group Training, PT and Nutrition Advisor

Functional Group Training, PT and Get Fit on The Farm

W H AT THE Y OFFER

Infinite Balance is providing a safe, calm and welcoming space for people to strengthen, improve their aerobic fitness and to stretch and relax.

Zebra Fitness founded by husbandand-wife duo Tom and Jess offers exciting, exhilarating and challenging out-door workouts using functional fitness techniques to get you fit fast.

Kirsty is that fabulous balance of inspiring, motivational, and welcoming. She takes the time to get to know you and adapt to you personally, understanding what is hard or new for your body. Your sessions will be varied and dynamic with her voice of encouragement in the background as you push myself to new limits (but in the comfort of my own home). Kirsty listens to your goals and gives you the confidence to set the goals you really want but feel trepidation in doing so. Then she will be with you every step of the way to reach those goals.

Based on traditional techniques, Zebra Fitness provides a combination of contemporary gym movements, fused together with functional farm activities, and a decent sprinkling of military exercises all set in the beautiful surroundings of the Hardwick countryside.

Busy Lizzy offers fantastic antenatal and postnatal fitness classes, interactive baby classes and relaxing pregnancy classes which, can all be done live or on-demand when it suits you. They also host useful talks and community events online for all members, providing a welcome connection when you may otherwise feel disconnected. C H E C K T H E M O U T: @ B U S Y L I Z Z YC H E LT E N H A M

C H E C K T H E M O U T: BRA-FITNESS ZEBR A.FITNESS

C H E C K T H E M O U T: @INFINITE_BALANCE_X TO SEE MORE ABOUT EACH OF OUR FITNESS PROS, HEAD OVER TO THE WELLBOOK FITNESS SECTION W W W.W E L L B O O K .CO.U K

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FITNESS

l l e W e Mov

A HOLISTIC APPROACH TO FITNESS

By James Kavanagh, Final Push Fitness

Fitness is often touted as the realm of masochists and self-sacrifice. That the only path to success is through punishing ourselves and giving up all temptation, in order to truly achieve our goals. This couldn’t be further from the truth. My own journey in fitness began as a 15 year old teenager, who decided pretty early on that sporting success and athletic performance were not attainable to me. My physique, of little to no muscle and more bodyfat than I was comfortable with, was something that I was going to have to fight against my whole life. Even at such a young age I’d tried the usual diets, I’d developed a very high reliance on food as a source of comfort and, in spite of trying low carb, fasting diets, vegetarianism, forcing myself to run for weeks at a time, I never managed to stick to anything for a long time and found myself turning to my old coping mechanisms. Often pinching fat on my stomach immediately afterwards and regretting my decision to break from my goal and falling into a self-deprecating pit of self-loathing at my lack of self-control. Then after training with a friend and passionate rugby player, I was introduced to a new aspect of fitness -a Holistic approach, which showed me that achieving overall health and fitness is much more than just working out. Instead, it is a practice or discipline that is supposed to empower us, to make us feel good, feel well and ultimately, to be fun!

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The desire to be fit and healthy is not innate. We are not born with instant strength and understanding of our bodies. It is learned behaviour, and something that takes hard work and dedication. As people we need to find the formula that works for us as individuals and that begins with 'finding your joy'. Before you even begin to lift a weight, get on a treadmill or hit a punch-bag, you need to explore your passions, your reasons to strive towards being just a little bit better than yesterday, your, fears and benefits. Then you can translate these into a form of training that is manageable and enjoyable, such as weightlifting, Tabata, yoga, classes, or cardio to name but a few. When you find something, you are passionate about it makes you want to push further and try harder until it becomes such an ingrained habit, you can’t see your life any other way. Combine this with manageable and achievable lifestyle changes, a non-restrictive diet and expert support from a trainer in the right environment and you will have your perfect formula to ensure you achieve your goals and stay on track for life. If you want to know where your journey gets started, head over to Final Push Fitness profile on @finalpushfitness

GET OUTSIDE & BREATH Amy, Founder of Willow Yoga Go outdoors, whatever the weather... make the most of getting outdoors for much needed fresh air. This really does help blow away the cobwebs! Limit your time on social media and instead use your phone to call a friend and stay connected with each other and remember to Breathe… the most powerful tool there is, when things feel a little too much sit comfortably and be still…breathe in for 4 and out for 8. It helps you remain calm in all situations.

JOIN A LOCAL CHALLENGE There are so many challenges locally that can give you a goal to focus on and improve your fitness. Here are a few that you can sign up to today: •

June 2021 The Cotswold Way Challenge www.cotswoldwaychallenge.com

•

September 2021 Cheltenham Half Marathon www.cheltenhamhalf.co.uk

•

Virtual - Step-Up for WellChild 2021 www.wellchild.org.uk

YOGA & MEDITATION Yoga and Pilates are a brilliant way for us to combine physical training with mental relaxation. Combining muscle relaxation, mindfulness and physical movement strengthen the body-mind connections and help you to improve fitness and achieve positive wellbeing.

WALK IN NATURE Walking in nature has been proven to have positive impacts on us physically and mentally, reducing stress, anxiety and helping you to feel well. Get outside for a walk in nature for at least 20 minutes a day to get those steps in.

DESK FITNESS Lottie Keble-Wyatt

FITNESS

Ideas to get Fit this year HIIT TRAINING High-intensity interval training (HIIT) was popular in 2020, and continues this year. It burns calories fast, and takes significantly less time than regular exercises, making it appealing to busy people. It is also really accessible to do at home, requiring little space and limited equipment.

ONLINE PT PT's took their fitness classes online in 2020 and in 2021, they are refining their classes to ensure you can experience the same personalised PT session you would get face to face. Plus, this is a great way to keep yourself motivated, on-track and acountable in 2021.

We're sitting at our desks more and more these days so you need to keep moving to prevent injury and posture problems. Try exercises like : •

Neck Release

•

Chest Opener

•

An Overhead Stretch & Shoulder Release,

•

Thoracic Twist

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FITNESS

LOCKDOWNLiv i ng HOW TO STAY INJURY FREE WITH AT-HOME WORKOUTS By Lottie Keble-Wyatt, Just the Girl Fitness, As we settle back into lockdown life for the third time, how can we ensure our home workouts do not end in injury? As many of us have seen over the past twelve months, our homes were not designed to be functional fitness studios or weightlifting gyms. In fact, there are so many potential hazards we may not have even considered. If you are working out at home over the next few weeks, it might be worth a little check-in to make sure you don't end up causing yourself more harm than good. As well as our workouts, our not-fit-for purpose home-office set-ups, and multipurpose homes may be full of obstacles that all take their toll. To help you work-out well, here are 10 top tips to help keep you fit, healthy and injury free!

Top 10 Tips FOR PRE VENTING INJURIES AT HOME 1. INVEST IN GOOD ACTIVEWEAR

2. WEAR SUITABLE TRAINERS

Unusual movement patterns, restricted space, hard floors and physical instability can all contribute to injuries. Don’t just chuck on your casuals just because you’re at home.

Do not think just because you are at home where you would normally walk around barefoot that you shouldn’t wear trainers to work out. Trainers are there to support, cushion, and provide impact relief to our joints on hard surfaces. Imagine the shock that you place through your feet as you jump up and down on a hard surface. .

Sportswear is designed to support and assist workouts. There are many brands out there with specific performance enhancing products that have injury protection technology, which works with specific conditions. Choose kit that works specifically for the sport you are doing to ensure it supports the right muscle groups.

With this in mind, try to use a floor that is carpeted, or put down a workout mat or rug.

3. MAKE SURE YOUR SPACE IS CLEAR There's even help for pregnant mums to be... as we all know there has been a bit of a baby boom since the first lockdown. Australian Brand Supacore, offers the World’s only patented tech that assists with abdominal separation and pelvic instability - How clever is that?

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Make sure you have a nice, clear, pet free area- it may sound obvious, but it can be so easy to forget your surroundings mid-workout and either bump into a piece of furniture or trip over the family dog!

FITNESS

4. REMEMBER TO WARM-UP

8. LISTEN TO YOUR BODY

Remember not to launch into your workout, a warm-up is just as important at home as it is in the gym. Whilst your radiators might be up high, they are not your muscles, and you want to make sure your muscles are as warm as possible to help prevent overstretching and tears..

Consider exercises you might not normally do! We are going to find ourselves hunched over desks with less movement as lunch hours don’t quite mean the same as they used to! With this in mind, whilst you may not normally do Pilates or Yoga, maybe now is the time to check in with your core and spine and give something new a go?

5. DRINK PLENTY OF WATER Drink plenty of water throughout your workout. Again, an obvious one, but without prompts from personal trainers, it can be all too easy to forget to keep your body hydrated.

6. USE A MIRROR

9. CREATE A SCHEDULE Give yourself a regular exercise schedule- plan in advance so that you know what you need to get ready, so it doesn’t feel like a half hearted effort which can lead to not watching techniques and doing the workout right, thereby causing injuries.

Use a mirror to make sure you are doing the exercises correctly and that your technique isn’t faltering. It is a great way to hold yourself accountable by watching how you move, to get the most from your sets.

10. MIX IT UP

7. CHECK YOUR WORK SET-UP

Lottie Keble-Wyatt is a PT and group fitness instructor and works with a host of brands in Cheltenham. Check her out on @justthegirlfitness

Check your workspace, that your desk is at the correct height, your chair is comfortable and remember to take regular breaks from your computer screen.

Shake it up- don’t just do the same workout over and over, your body will get fatigued, you will get bored and you will be more likely to injure yourself by not being fully present in the moment

INJUR ED? IN PA IN?

HER E A R E OUR LOC A L R ECOMMENDATIONS FOR E XPERT S W HO C A N HELP TR E AT YOUR CONCERNS AND GET YOU BACK TO STRENGTH

OS TEOPATHS

CHIROPR ACTIC & PHYSIOTHER APY

Body Dynamics is a multi-disciplinary clinic, run by twin brothers Ben and Dan Wilkinson, using evidence-based diagnostics, for treatment and rehabilitation.

Tivoli Chiropractic offers a highly skilled and friendly team of experts incorporating the use of chiropractic, physiotherapy techniques, massage therapy, Pilates and home exercise to get to the root of even the most complex problems.

Ben and Dan work with their patients on a personalised programme to help  alleviate pain and discomfort within the  spine, muscles, joints and other structures of the body, to get you back to your best as quickly as possible. Find Body Dynamics @body_dynamics_health

The team get to know you and your lifestyle so they can provide the right treatment for you and to get you back to optimum health and peak fitness. Find Tivoli Chiropractic @tivolichiropractic

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LIFE COACHING

The Power of Change Supporting You to Achieve Your Goals

The ways we live have changed dramatically during the last twelve months as a result of the global pandemic. Normal human behaviours have been halted, with restrictions only allowing us to socialise from a distance, celebrations and the milestones that mark the distinct chapters of our lives cancelled, our jobs uncertain and our children’s education impacted - all of which have the potential to de-rail our mental and physical wellbeing. But conversely, for many, this has also been a time of reflection, personal growth and success. So how can we spin what has been a traumatic year into something positive? Over the next few pages, the WellBook explores different theories from the school of Life coaching, to help you discover some of the proven ways to change your mindset, build resilience and empower you to reach your greatest potential through your own strengths.

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Do I Need A

LIFE COACHING

Life Coach?

First things first... do you need a life coach? Many of us are guilty of thinking we don't need the help of a life coach, that we can do it ourselves, but in fact, a life coach can be a useful ally to help you gain some clarity and draw out strengths you may not have even recognized in yourself. Victoria Tudor-Thomas, of VTT Coaching shares her top reasons why a Life Coach could help you. Put simply, a life coach can help you figure out what you want to do with your life and, more importantly, how to do it. Successful people swear by life coaches. Whether it is a change of circumstance, a life goal you have set yourself, or a personal one, it always helps to have support, especially that of an experienced professional who can help you get there without wasting excess time or money.

1. YOU FEEL STUCK As life becomes fuller and more complex, you may be feeling restless, overwhelmed or stagnant in a career you used to love. You know you want change. But before you can take action, you need clarity.

2. YOU'VE LOST YOUR SPARK If you have come to a point in your life where you feel like you don’t know who you are or what you want, it can be hard to move forwards. Working with a life coach is the perfect starting point.

3. YOU DOUBT YOURSELF Self-doubt can be crippling and hinder decision making. It is likely that you have the answers to what you are searching for, but a life coach can work with you and help you to find some clarity and realise what your dreams are, as well as the best way you can reach them.

4. YOU HAVE AN IDEA OR VISION, BUT ARE UNSURE HOW TO GET THERE Many creative thinkers and entrepreneurs have ideas, but often it is the execution that holds them back.

It is a life coach’s job to guide you through the steps of creating a plan of action so that you can get to where you want to be.

5. YOU WANT TO CHANGE YOUR CAREER If you feel like you are on a wheel and are looking for a change from the mundane, move into a new sector or even start your own business a life coach can give you the confidence and assurance you need to take the leap.

6. YOU WANT TO IMPROVE YOUR LIFESTYLE Life coaches are not just helpful for career goals, if your health could use a boost. Coaches can also work with you to create an achievable plan to guide you to reach your goals and specialist health coaches can specifically help you with your fitness and nutrition plan.

7. YOU ARE A PROCRASTINATOR If you are full of good intentions but never quite get around to actioning any of them then you could be a procrastinator, making your dreams a distant reality. A coach can help you break bad habits and to be accountable, and to make out a plan that will help you achieve your goals within your own timeline. To learn more about Victoria Tudor Thomas and her Coaching, take a look at her website www.vttcoaching.co.uk @vttcoaching You can also read more from Victoria in our Workplace Wellbeing Section on Finding Your Perfect Career.

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LIFE COACHING

Moving Into 2021 With Confidence Life as we know it has certainly changed in a short space of time but, Confidence and Life Coach Sarah Snape says that by looking to the future and dwelling less on the negative experiences, we can all live happier, and more fulfilled lives. “Well, 2020 was certainly a year of change and adaption, there is no denying that” says Sarah. “When we entered the new decade there was a lot of talk of 2020 being the year of 2020 vision, in many ways, it was – but probably not in the way any of us envisaged – I certainly never imagined attending a zoom wedding!” “But perhaps, the pandemic has also afforded us the time to really think about what it is we want from life. The time to re-evaluate. To ask yourself, what is holding you back – is it a lack of confidence? A feeling of uncertainty? A lack of clarity?” Our experiences of 2020 and in this early part of 2021, have been totally out of our control, and Sarah says; “This is no reflection on us as individuals. Like most people I know I have had my fair share of wobbles, but it has also been a year of personal growth.”

But as much as we would all like to go back to times before COVID-19, as Sarah explains, we need to look ahead, and to our ‘new normal’: “It is fine to feel sad about what you have missed out on in 2020 but dwelling on that will keep you stuck and in a place of inaction. “Instead, it is time to start looking forward, even amidst the uncertainty of the next few months. It is time to start planning, whilst having the caveat that plans may need to be adjusted once more.” To do this, takes work, but by accepting what has been and taking positive steps to learn from our experience, you will grow personally and be able to fully participate in your life.

Sarah’s Top Ten Tips for Building Your Confidence 1. PRACTICE

Grat itude

2020 may have been a difficult year to feel grateful BUT even through the uncertainty and tumult of the year, I have maintained my gratitude practice. Focusing on 3 things I am grateful for at the end of every day can be a game changer in mindset. Looking for the positive makes us feel more positive and that helps us to feel confident about ourselves. There is always something!

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2. CELEBRATE

YOU!

Acknowledge your successes. Not just those widely considered successes such as academic or work achievements but think outside of the box. A major success for everyone this year is getting through lockdown in one piece! Other than that, it could be something like, asking for help when you needed it, supporting someone through a hard time, consistently keeping up a habit or giving up a habit. Then make this a daily habit – what went well today? Like gratitude, there is always something – even if it is, I did not burn the toast this morning. Celebrate you!

Acknowledg

Your Su 3. BE

Aware OF Y

You are not your thoughts because we think somethi When you find yourself th just stop and ask yourself loving thought?” Then flip and more positive – for ex something like “I’m rubbish learning how to do this” or

4. LOOK AT

How we hold ours impact on how we fee yoga how powerfu pose? Yes, you might n middle of a room or s you could but be pr but consciously standin shoulders back make

Sounds simple enough but how much time do you spend worrying about what other people think? Or what you think, they are thinking? The only thing you can really control is yourself – your reactions, your thoughts, your actions – so focus on these.

7. TAKE IT ONE

uccess

YOUR THOUGHTS

–really you are not. Just ing does not make it true. hinking something negative the question “is this a it to something kinder xample, instead of saying h at this” try “I’m still r “I can’t do this yet.”

Posture

selves can have a direct el. If you have ever tried ul do you feel in Warrior not want to do this in the shopping centre (maybe repared for some looks!) ng taller and putting our es us feel more positive.

This follows on from number 5. Going down the “what if” rabbit hole. Oh, but what if X happens, what if Y – but what if none of these happen and it all turns out great? One of my favourite quotes and a well-known one is “but what if I fall?” “oh, my darling, but what if you fly?” (Erin Hanson). You will never find out unless you have a go.

St ep AT A TIME

Wherever you are lacking confidence take baby steps. If there is a bigger goal, break it down and think about the first step you can take to get there. For example, when I wanted to start talking on Instagram stories first, I did a one sentence voice over on a video I was posting. I did not commit to doing a half hour Instagram live as the first step! That would have just sent me into a panicking mess.

8. HAVE

Courage

If there is something you really want to do, and a lack of confidence is holding you back it does take courage – but it is so worth it. How you will feel afterwards will spur you on to feel confident in other areas and more prepared to take part. The truth of it is you are the only one who can take action. You can choose to push through. Imagine how you will feel when you succeed and achieve what you want to or take part in something you want to do. Use the butterflies to spur you on.

Sarah's

LIFE COACHING

Control

AT YOUR

S top OVERTHINKING

5. FOCUS ON WHAT YOU CAN

9.ADOPT MANTRAS OR

Affirmat ions

Repeat them in your head – I am confident, I am brave, I can do this for example. I adopted “say yes, be brave” as my mantra in 2018 and it really did help. It helped me to say yes to opportunities and then worry about it afterwards. I never regretted any of the things I said yes to and it led me to doing things I never thought I would - such as swinging through the jungle in Bali.

10. SELF

Accep tance IS KEY

Reaching a place of self-acceptance is key to growing confidence. As your confidence grows you will accept yourself more. It is a circular relationship. If there are parts of you that you find hard to accept Jody Shield has taught me to also accept what I cannot accept.

If you want to build your confidence, you can talk to Sarah via her website www.sarahjsnape.com @sarahjsnape

Last Thoughts

If 2020 has taught us anything, it is that nothing is certain, and we need to take action now. Time will pass anyway so why not make the change now – make a change and take the action needed to reach your goals, to do what it is you want to do. Even if you are not fully clear what that is yet! A desire to leave the self-doubt and negative self-talk behind. To know that you are enough as you are, even if there are things you want to change. If we can reach a place of self-acceptance and be prepared to take action, we can grow our confidence in stages and enjoy a fuller life.

Take the first step - who knows where you could end up

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ISSUE#1

A Heart-Centred Approach to Life

If you are feeling like you have lost direction and purpose in your life over the past few months, perhaps it is time to change your approach to life? The WellBook met with Kiki Kirby, founder of Kiki Kirby Coaching to talk about her unique 'heart-centred' approach to life, and how with this method, you can achieve your best possible life.

Being "heart-centred" means that we approach life from a place of inner strength, resiliency, courage, integrity, authenticity and truth. Kiki, who set up her coaching consultancy after a successful career in HR and recruitment, believes that when we are heart-centred, we move from an ego-driven space to a place where life flows more easily. "We all have the answers to life's deepest questions within us, and with that, the potential to be whoever we desire to be, have whatever we seek, and achieve what makes us truly happy. But in order to achieve these goals, we have to look within ourselves to guide us through life." says Kiki. "We do this by aligning ourselves with our “true” self – so understanding your core values, your calling, your experiential wisdom, your intelligence, intuition, and instinct" explains Kiki. "In doing this, and working with the principals of heart-centred coaching, we can begin to understand our true selves, and to live our true purpose in life." The practice of heart-centred living is said by many psychologists to be an empowering methodology that can give your life more meaning, motivate you to succeed, and live more consciously.

KIKI KIRBY

1 0 WAY S TO L I V E

A HE ART CENTRED LIFE

1. Be intentional, purposeful & lead with love 2. Find a new way of thinking, stop living in that vicious cycle of self-defeating thoughts 3. Intentionally connect with your heart to create inner + outer heart changes 4. Seek, search and live with gratitude daily 5. Set the intention to live from your heart 6. Become un-stuck carrying the massive weight of doubt on your shoulders 7. Turn our chaos to clarity, it’s a choice 8. Slow down to seek more purpose deeper insight and alignment

If you want to learn more about the Heart Centred Approach, get in touch with Kiki via her website www.kikikirbycoaching.co.uk @ kiki.kirby.coaching

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9. Allow yourself heart to heal 10. Live a wholesome life

LIFE COACHING

Reduce Anxiety

& Negative Thinking

Bella Chater, is an empowerment coach, trained Practitioner in Emotional Freedom Technique (EFT), Matrix Re-imprinting and the founder of B-Living Health. Here she talks about how EFT can help reduce anxiety and negative thinking to help you feel more energised, clear and empowered. Emotional Freedom Technique (EFT) is an alternative treatment for physical pain and emotional distress. It is sometimes also refered to as tapping or psycological accupressure. "Through my experiences personally and as a coach, I believe that EFT can truly make feelings of anxiety disappear and silence those negative thoughts that keep popping up in your head" says Bella. The method of EFT, first came to light in the 1990s when developer Gary Craig published information about the therapy and it's ability to change the energy flow in our bodies.* "Similar to acupuncture, although without the use needles, you stimulate the body’s energy meridian points - a concept in Chinese medicine which are the areas of the body through which energy flows- through touch instead,. "By lightly ‘tapping’ on each point with typically, your index finger this stimulation sends calming signals to the brain and amygdala, which calms the nervous system and helps to reduce your anxious thoughts and feelings" adds Bella. "When working with a practitioner to help focus a persons attention, it can in some cases, erase anxious thoughts and feelings, and considerably reduce their intensity and frequency*. "Much scientific research has shown the benefits and profound affects EFT has had on reducing anxiety, stress and so much more* and I have personally been using

BELL A CHATER

this technique on myself for many years. It has helped me to overcome many blocks, and limiting beliefs that were in my way and definatly made me more empowered" Bella explains. According to EFT International, the technique has been used to help people with a range of symptoms including; anxiety, depression, chronic pain, stress, weight loss issues and a variety of other personal problems. "I believe the fear of what others will think, not feeling good enough and asking for support are three of the main reasons people don’t attract what they truly desire into their life" says Bella, "For me and my clients, using techniques such as EFT completely breaks through all of these things. Meaning that you will find it easier to be more empowered, confident to really thrive and believe in yourself. Although it is advisable to start practicing EFT with a professional practitioner such as Bella, EFT is a technique you can learn to use for yourself every day, and in the moments you need it the most to help reduce negative thoughts and feelings in times of anxiety and stress. If you think this holistic practice could help reduce your worries, anxiety and negative thoughts, get in touch with Bella via www.b-livinghealth.co.uk @b_livinghealth

*Disclaimer. The comments within this piece are that of practitioner Bella Cahrter and not scientifically proven, but demonstrated through her professional experience and practice.

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ISSUE#1

LIFE COACHING

Change Your

"Ch I've n

Mindset

IMAGE CONTENTS

With events of the last year, it is no wonder we are all feeling exhausted and pushed to the limit by months of restrictions, social distancing and uncertainty. We have seen some incredible stories of people in our community and across the nation overcoming adversity, and as individuals have all fought battles we never thought we would face in our lifetime. So what is it that makes some people feel able to overcome difficult times vs. those who feel in despair and unable to move forwards? According to Carol Dweck a pioneering researcher in the field of motivation, it is all about our mindset. Dweck, who has spent decades exploring why people succeed (or don’t) and what’s within our control to foster success, explains that there are two main mindsets we can navigate life with: growth and fixed.

THE GROWTH MINDSET

A FIXED MINDSET

The growth mindset creates a powerful passion for learning. People with this mindset believe that their basic skills and abilities can be developed through hard work and effort. The growth mindset opens a world of learning and creates resilient thinking and attitude*.

Conversely, a fixed mindset is one that assumes abilities and understanding are relatively fixed. Those with a fixed mindset may not believe that intelligence can be enhanced, or that you either “have it or you don’t” when it comes to abilities and talents.

How to Build GROWTH GROWTH MIND

Her theory of the two mindsets and the difference they make in outcomes is incredibly powerful. Dweck's research shows that having a growth mindset is fundamental to learning, building resilience and fostering growth for all of us. With that in mind and as we continue to deal with the prospect of another month in lockdown, and more turbulent weeks for our professional, family and social lives, we want to leave you with some practical tools to help you practice the theory of building a 'Growth Mindset'.

• Pu

• O

Eng

• Su

Lo as

• Fo

Thi

wh 38 ISSUE#1

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* S OU RC E S : W W W.T E D.C OM /SPE A K E R S/C A ROL _ DW E C K

tim

LIFE COACHING

hange can be tough, but never heard anybody say it wasn't worth it."

C A RO L DW E C K MINDSET

H DSET

ut a Spin On It

ook for the good amid the stress.

Only Tackle What You Can Control

gage with the controllable aspects of your life –

ke family, personal health and giving back to the

ommunity.

upercharge Your Strengths

ook at what has gone well over the last few months you have navigated the COVID-19 crisis, and reflect

n how you can keep capitalising on your strengths.

ocus On Being at Your Best

ink about how you can be the best version of

ourself during these difficult times. Ask yourself,

hat is the one thing you can do to get as close to

our best self right now? And what can you do to put

me aside to look after your wellbeing.

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ISSUE#1

SELF- C ARE

RE-DEFINING SELF-CARE

PROJECT YOU

Exer

WHAT IS SELF-CARE? Self-Care is Not Selfish. A term many of us have heard over and over again, but perhaps a concept that can be harder to put in to practice in today’s turbulent times. Here, we share some of the latest insights on prioritising self-care with Gee Faulkner, Marketing Director of Blushes, and explore a holistic approach to taking more time for ourselves in 2021.

Whilst the popularity of self-care might be starting to increase, self-care is not a new concept, but a general practice that enables us to cope with day-to-day life. Science says* that taking time for self-care means that we can maintain good health, build resilience, and be better prepared for all of the twists and turns of life. In its simplest form, it is about making time for yourself, to rest, relax and recharge in whatever way works for you, whether that is through exercise, running a hot bath, getting your hair done or connecting with friends and family*. “Self-care is essential for us to get through tough times, and right now, we are going through the toughest times we have ever faced.” says Gee. “The last 12months have been incredibly tough for people and businesses, but it has also been a really positive time to reflect and ask difficult questions of ourselves, allowing us to realise the importance of prioritising self-care.” However, sometimes, the way we speak to ourselves can be another barrier to self-care. In times of crisis our self-care can often be forgotten, and we tell ourselves that it is selfish to take time for ourselves if you have dependents or are on the frontline. But as has been well documented by may psychological professionals over the years, you simply cannot pour from an empty cup. If you do not have the energy and strength to first take care of yourself, you cannot support others.

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(www.apa.org/self-care )/ isfglobal.org

Stress pu strain on mind so than eve strength

HOW TO BE A BUYER

SELF-CARE IN A CRISIS GEE FA ILK NER

“There is a wealth of scientific evidence that feeling happier about who you are leads to better physical and mental health and how we look can often be an expression of how we feel” says Gee.

According to research *, the pandemic has incited us to adopt new everyday health habits, and a new attitude towards our self-care routines as our appreciation for needing to prioritise our self-care has become more widely accepted.

“Sometimes when you’re not feeling great, making a difference to your aesthetics can make you feel fantastic, which is why looking after your hair, and yourself, should not be considered a self-care vanity project, but about making you feel good inside and out.”

Whether that is spending more time with the kids to bake or play, learning new hobbies and crafts, exercising at home, connecting with friends and family over zoom or spending more time on a daily walk outside in nature, many of us now appreciate the need for self-care to help us cope.

Despite the desire to feel good, thanks to our hair and beauty salons closing, when it comes to the ‘look good feel better mantra’, we have had to be a little more creative as to how we introduce self-care and beauty into our daily lives and our homes.

THREE THINGS TO PRIORITISE IN TOUGH TIMES.

uts a significant n your body and it is more important er to maintain your h and physical health.

Diet

Overeating or consuming more alcohol than normal can aggravate your problems and have a negative impact on your physical and mental health. Be Mindful of your diet and

Sleep

Getting enough sleep is essential. Make sure you are getting at least the recommended 7-8 hours per night by creating a good routine and improving your sleep hygiene.

THE FEEL GOOD FACTOR As well as being a tool to help you unwind, relax and de-stress from the day-to-day worries and pressure, practicing self-care can also positively impact the way you feel about yourself inside. “People want to feel good when life is tough. They want to demonstrate their resilience; their fight and flourish” says Gee. “As the only act of control we have, it is little wonder people want to try and help themselves feel better, more confident, powerful and the best versions of themselves.” It is perhaps the equivalent of the ‘red lipstick effect”, Leonard Lauder’s (emeritus chairman of Estee Lauder), the Red lipstick effect historically suggests that women will still buy small-ticket cosmetics to make them feel better, no matter how bad of a recession we are in for. This trend is reflected in recent sales figures from 2020 which demonstrate that despite people covering their faces with masks and leaving the house less often, sales of beauty and self-care products has continued to grow year on year*.

SELF-CARE

rcise

Surprisingly, and despite the stresses of working from home and the intensity of the recent lockdowns, self-care has become our go-to.

“In this lockdown we have noticed that people are becoming more playful and experimental with their looks, perhaps in an act of defiance to all of the restrictions in place and being stuck indoors. We all have an innate desire to express ourselves, and if we cannot physically do the normal WAYS TO FEEL GOOD things we like to do, and Sheet Masks - Take 15 enjoy normal experiences, minutes to enjoy the ultimate treat then we find other ways to for your skin with a hydrating sheet do this, and the body is mask. We love the CACI Hydro the perfect canvas to from Cotswold Utopia help us feel empowered.

Clear Clutter – Spend 20 THE FUTUR OF SELF-CARE

minutes Clearing Clutter to clear your space and your mind and reduce stress

Amid this need for Blast Your Shower – Finish restoration, self-expression your shower with a cold blast to and renewal, most of us wake you up - icy temps help now understand that release endorphins, which could prevention is better that have an antidepressant effect. cure, and as well as taking Walk it off - Research shows our health in our own that a 15-minute midday walk hands, studies show that boosts concentration and energy adults also intend to throughout the workday become more mindful about engaging in regular self-care practices post COVID-19 and looking at selfcare as part of our overall health and mental health. So, what will this look like post covid? “Wellness is moving towards becoming more cohesive, and encompassing more than one service, bringing all aspects of our health and wellbeing together” says Gee. “We’ve discovered from our recent survey that our clients want a dynamic environment where they come to flourish. They want to feel special and they want to feel empowered in a world where we feel anything but” explains Georgia.

https://www.gsk.com/ datafeedwatch.com / www.sciencedirect.com / pubmed.ncbi.nlm.nih.gov/17993252/

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THE BLUSHES EXPERIENCE To address this need and redefine the self-care experience for the future, Blushes has created the ‘Blushes Hair Identity’, which is a more personalised approach to hair and self-care, developed in partnership with fashion stylist Michelle Blake-O’Brian. “This unique concept doesn’t just look at the client’s hair, but it considers the person’s lifestyle whether they have a busy, stressful life, are sporty or swim, their diet, their health, their skin tones and lots of other factors that provide an insight into that person to create the style and experience that best suits them” shares Gee. “With these new ideas in play, our approach is not one of just churning out the same hair for everyone, instead, it is totally unique self-are experience, unique to each person and considers all areas of your life. It is also important that the relationship between stylist and client is a positive one, and we train and empower our teams to understand how to identify the elements most important to the client, and how to deliver that process to create the ultimate ‘Blushes Experience’. As well as creating this bespoke self-care experience, the Blushes team is also working with a host of other wellbeing and self-care practitioners locally to provide community-self-care, and added value experiences, that look at other areas of self-care to enhance your wellbeing. From offering advice on their blog on diet, lifestyle and nutrition to providing access to yoga classes, skin treatments, style advice, and unique wellness workshops – some of which are being curated in partnership with the WellBook – these benefits aim to provide a 360-degree approach to self-care that combine mind and body to help support all aspects of a person’s wellbeing. “Whether you are coming to have your hair done, or coming to work for the day, our clients and teams’ experience is important to us. A good haircut, colour and style should just be a given, but we want people to feel nourished in all areas of their life, and to leave feeling happy.”

TAKE TIME FOR YOU! If you’re guilty of paying more attention to everyone else’s wants and needs and sacrificing your own self-care and happiness, it’s time to prioritise yourself, take a holistic approach to self-care and find ways to look after every aspect of your mind, body and soul as one, to help you feel more rested, connected to yourself to improve your happiness, confidence and quality of life.

Taking Care of Our Hair Gee's Tips on looking after your hair in lockdown. PUT THE KITCHEN SCISSORS AWAY AND STEP AWAY FROM THE BOX DYE This is the perfect time to let your hair recover, leave the skillset of cutting and dying the hair to the experts, there is a reason the job exists! Instead focus on using this time to nourish those roots.

USE PROFESSIONAL HAIR CARE PRODUCTS They really do work, using the right hare care for your hair type keeps it in great condition and these products have been scientifically researched to be the crème de la crème.

DON” T USE ELASTIC BANDS Use plastic coil hairbands if you are going to put your hair up and elastic bands can be harsh on the hair.

DRY SHAMPOO CAN BE A GAMECHANGER If you apply it the night before you go to bed, it will do the job and absorb the oil but will not have the dusty effect to

CONSIDER YOUR DIET A high percentage of your hair is made from Keratin which comes from amino acids found in protein. Protein is essentially the building blocks for healthy hair so look to eat lots of eggs, meat, fish, and dairy. Blushes will be re-opening soon, in the meantime, keep up-to-date with their latest news online www.blushes.co.uk.

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Looking After

SELF-CARE

Your Eyes 3 tips on how to protect your eyes from excessive screen time by Harper and Cooper Opticians.

TA K E R EG U L A R B R E A K S Set an alarm on your phone to implement the 20/20/20 rule - for every 20 minutes of work you do, look away at something 20 feet away for 20 seconds. This is generally applied for dry eyes but probably more useful now than ever for general screen useage. BLUE COATING S ON G L A SSE S & SCREENS For those that do alot of screen work we always recommend blue coatings on glasses as it has shown to help releive tired eyes. Devices that we use - tablets, smart phones, laptops a- all emit blue light. The issue is that this stops the brain from secreting the sleep hormone melatonin. When this happens it interferes with your circadian rhythms and sleep patterns. Even if you sleep really well because you are knackard (!) - this is still really useful to have as your sleep quality may not be as good as you would like.

HARPS, FOUNDER HARPER & COOPER

NO SCREENS BEFORE BED Try and put your devices away an hour before you go to sleep (I know this sounds nuts because our phones are glued to us!), but this will allow melatonin to start being produced and getting your body to get ready for sleep. GET YOUR E YES CHECKED Makre sure your eyes are in top health and book an appointment with Harps of Harper & Cooper. www.harperandcooper.co.uk

There are also now apps available for your phones and tablets that can provide the same effect.

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PPE & OURSkin

As it becomes normality to wear facemasks, shields and coverings, as well as constantly washing our hands and using antibacterial solutions, what exactly is this doing to our skin? The WellBook talks to local practitioners Yulia Cully, founder of Novello Skin and Sara Prue of SJP Beauty, to explore the effects of Personal Protective Equipment (PPE) on our skin, and what you can do to prevent long-term issues.

“We have seen many people struggling with skin conditions as a result of extensive wear of PPE” said Yulia Cully of Novello Skin. “Having worked in hospitals, I see how many healthcare workers are really struggling with the effects, particularly on delicate areas of the skin around the eyes, on the bridge of the nose and behind people’s ears.”

“If you’re having problems, it might be time to switch up your skin-care routine and choose products that are better suited to your current condition to help heal, restore and protect your skin” said Sara. “But with the right care, and a prescriptive approach, we can certainly help people to improve their condition.”

YULIA

Both Yulia and Sara who run practices in Cheltenham, have had clients come in since March 2020, who have experienced abrasions, broken skin, sores, and flaky patches, bruising and skin irritations such as Rosacea and dermatitis, due to wearing PPE for extended periods of time. Issues such as psoriasis, flaky and cracked skin are also common on the hands due to the excessive cleaning we are ow used to. “When we start to see issues with our skin, what is happening is a breakdown of the skin’s protection barrier. This increases the skins susceptibility to breaks, cracking, sores and dryness” explained Yulia. “For anyone that already has an existing skin condition, wearing PPE for even a short period of time, or increasing the use of antibacterial solutions, can exasperate the issues. Particularly around the face, this area is mainly due to the heat, sweat and humidity caused by wearing the masks, but also the pressure and material against the skin itself. For the hands, it’s a lack of moisture and harsh alcoholic solutions irritating the skin.” The concern is that without the right care and treatment, these problems can sometimes lead to long-term issues, and this can be further irritated by the cold winter months, so it is essential that we make our skin more resistant and build up our protection. “We need to take a long-term approach, especially if you are a wearing it daily and for long periods of time” said Sara Prue of SJP Beauty.

Top Tips For Taking Care of Your Skin

NOVEL

Yulia

1. Nourish Your Skin - Make sure you are

1. Prepare Y

getting vitamins into the skin, such as B5 hyaluronic, amazing for repair and hydration. Nicotinamide or vitamin B3, is a great a nti-inflammatory.

least 30 mi putting on Y properly.

2. Reduce Your Make-Up -

Reduce the amount of make-up you are wearing. Try and focus more on the eyes and change from a thick foundation to a breathable tinted moisturiser,

3. Men Need to Take Care of their Skin Too - Men’s skin can be irritated just as much as women’s. Due to facial hair and skin irritations monitor your skin and take care if you do experience problems.

4. A Healthy Diet Helps Support Better Skin – Everything works in balance. A healthy diet in combination with a good skincare routine can help support and protect your skin. Drinking lots of water, getting a good night’s sleep all contribute positively.

5. Make Sure Your Dry Your Hands

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– Take the time to dry your hands properly, and use a good moisturiser before bed, to help the hands recover.

2. Make Su

especially i make sure i purpose.

3. Avoid Ab

important t are not goin Products w or Retinol, m irritated. Ins on using a g

4. Approac Whole -

face. But it i face all ove area and do

5. Ensure Y and Was

Antibacteri due to a bu and lack of your hands turise well d

What To Do If You Are

Suffering With...

•

Dry Skin

•

Choosing the Right

Face Mask •

Tight or Sore Skin from a Tight Mask

A C U L LY,

SAR A PRUE,

LLO SKIN

SJP BEAUTY

It is essential that a consistent and thorough cleansing routine is carried out each night. Make sure you do a double cleanse, the first will take away the daily oil, bacteria, and any make-up and the second one will get rid of any residue and create the right environment for further moisturiser and serums.

•

Sara

Your Skin - Give yourself at inutes after moisturising before Your PPE, otherwise it will not fit

Acne Outbreaks

•

What’s the Most Suitable Mask to Wear?

•

It really depends on what the requirement is for your mask. If you work in a clinical environment, for a salon or similar, and you are wearing the mask for a long duration, or suffer from irritation behind the ears, you need to opt for a mask that ties at the back of you head as opposed to behind your ears. Not only will this reduce irritation, but this will fit better and stay in place longer.

Existing Skin Conditions such as Rosacea, Dermatitis etc. For anyone who has the condition Rosacea, the humidity and heat can exacerbate the condition, so you must be gentle with your skin, and concentrate on protecting the barrier of the skin.

For short term use, silk masks are softer, and more breathable, so great for short-term use. They will allow your skin to breath and won’t rub or irritate so great for going to the shops or short-term wear.

•

Watch Out For.... •

Disposable Masks are made from a variety of materials. Some of them contain latex, which can be a common allergen for many people. If you struggle with allergies, avoid masks with latex in them.

brasive Agents -

It is to ensure your skincare products ng to dry out the skin any further, with some form of Alpha Hydroxy, may affect the skin more if it is stead cleanse gently and focus good moisturiser or emolium.

Material of the PPE – Ensure that you are wearing something that will not irritate your skin.

ure Your PPE Fits –

in a salon or clinical environment, it fits properly so it serves the

How Do you Know What’s Too Tight for Your Mask? It entirely depends on why you are wearing your mask. If you are working in a job where your mask is essential it must be fitted properly. You just need to get a balance between what is comfortable and going to irritate your skin. If it’s pressing into your face, or causing marks, it’s probably too tight. But your mask should evenly cover your nose and mouth for full protection. It should not be loose enough to slip down, but not tight enough you are in pain.

Using an Emolium cream will help as it is a specialist Cream for Irritated & Dry Skin which helps with repair and regeneration and can be used for children and infants too.

•

Do not Touch Your Mask - Touching Your mask frequently not only causes increased risk of contamination, but it also irritates the skin further. Try not to touch your mask whilst wearing it.

ch Your Skincare as a

Masks only cover part of the is still important to treat your er, not just concentrating on one on’t forget the backs of your ears.

You Clean Your Hands sh off Antibac –

ial solutions can cause irritation uild up around the fingers, rings moisture. Make sure you wash s with soap and water and moisdaily.

SELF-CARE

If you have Dry Skin you can use an Emolium cream to protect the surface of the skin, or Sara recommends using a serum under your normal moisturiser to allow the moisturiser to go deeper. You can also use a hyauluronic cream to hydrate the skin.

F O R M O R E I N F O R M AT I O N A B O U T Y U L I A C U L LY O F N O V E L L O S K I N A N D S A R A P RU E O F S J B B E A U T Y, TA K E A LOOK AT THEIR PROFILE S IN OUR SELF- C A R E SEC TION ON THE WELLBOOK – AND LEARN MORE ABOUT THEIR SERVICES AND SPECIFIC SKIN TR E ATMENT S TO HELP COMBAT THE EFFEC T S OF PPE . Y U L I A C U L LY - W W W. N O V E L L O S K I N .CO.U K S A R A P RU E - W W W. S T UA RT H O L M E S .CO.U K / B E A U T Y-S PA

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Our

skin starts to deteriorate as soon as your early twenties? Our skin is exposed to varying forces and over the years will unavoidably begin to age – (sorry guys it happens to us all). Combine this with the current MASKNE issues from excessive mask wearing, and perhaps it is time that we look at how we can better care for our skin? We spoke to Gemma Proctor, founder of Cotswold Utopia and a CACI Synergy specialist, to find out how we can counteract the ‘ageing’ process with an advanced skin-care treatment called CACI – known in the industry as

As an industry the beauty world is rightfully moving away from the term “ageing skin”, but it is a good way to describe skin that is not functioning as well as it used to. Research shows that by ageing, we mean that it is skin that starts to lose its volume, tightness, and youthful brightness. This can be caused by sun damage, harsh weather, bad habits such as smoking, poor diet, which can all lead to damaged cells. So, what can we do to get that goodness back? Gemma believes that we can reverse damage and revitalise our skin with the proper skin-care regime and a little help from the experts. “Skin-care has come a long way in the last ten years. New scientific research and technology breakthroughs have allowed us to understand more about the skin as well as how to repair the skin’s most vulnerable areas with specific products and targeted treatments”, says Gemma. Gemma’s treatment of choice is the incredible, scientifically backed CACI Synergy facial treatments. CACI which stands for stands for ‘Computer Aided Cosmetology Instrument’, is an advanced, non-invasive facial, with twenty years medical research behind it. No needles, nothing invasive, just small microcurrent electrical impulses that stimulate your cells’ natural energy to lift and tone the facial muscles and neck, whilst improving skin elasticity and reducing the

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appearance of fine lines and wrinkles. This boots your skin, and gives a more youthful, fresh appearance and glow. “Specific skin issues often require something hard-hitting, but non-aggressive to repair and restore, so that skin can be reignited and to behave like it did in your younger years, but without aggravating its sensitivities” explains Gemma. “CACI is a 360° treatment tailored to each client. Starting with a thorough cleanse, an ultra- sonic peel and microdermabrasion to exfoliate using light therapy (anti-bacterial blue light or anti-ageing red light) to exfoliate leaving a brighter, smoother complexion and improve face and muscle toning. The system also uses a hydro mask with lymph drainage using positive and negative polarity to push the ingredients deeper into the skin. “After a course of treatments, you can expect to see a more youthful and toned appearance with glowing, healthy skin” says Gemma. Gemma acknowledges this does sound like a lot (and it is), but that it should be approached like a workout for your face. “Believe it or not, your face has 32 muscles in it, but no way to really work them other than through our daily facial expressions a frown, a smile or a laugh” says Gemma.

HYDRAT THIS

“We should think of a treatment like a g – you wouldn’t do a session without you cardio, resistance training and then a co make sure you got the whole body. E the CACI treatment works on different of the skin, all essential to complete the

“The outcome will be firmer, tighter s more session you have the better especially in the dreaded jowl area!” sh

WHAT IS MASKNE? Masks can rub and irritate the skin leading to a condition known as acne mechanica – maskne. This condition is caused by friction, increased heat and/or pressure and is made worse by heat and sweat.

Maskne?

HOW DO I KNOW IF I HAVE MASKNE increased oiliness, blackheads and breakouts. Your skin may feel rough at first and then become bumpy followed by the onset of more blackheads, raised papules (small red bumps) and pustules (yellowish pus filled spots) and possibly painful acne nodules (large hard bumps) and cysts (large pus-filled lumps).*

TE YOUR SKIN

WINTER

gym session ur warm-up, ool down to Each step of t properties e process.

If that wasn’t appealing enough, Gemma and the CACI SYNERGY system also offers intensive treatments for specific skin irritations and issues, and one we are all struggling with right now: ‘MASKNE’ (Mask + Acne) – or acne/irritation/sensitivity breakouts caused by mask wearing.

skin and the the results, he adds.

* W W W. M O R E T O N P L A C E . C O . U K / M A S K N E- FA C I A L- G U I D E /

The CACI system offers a variety of treatments that target specific skin issues and the CACI Hydro Mask can be a good solution for these breakouts. The mask delivers intense hydration while cooling, soothing and calming irritations or redness. using LED light therapy which is renowned for its anti-bacterial and anti-inflammatory healing properties. There is also a handy at-home treatment if you are looking for a quick-fix and some light relief (not an equivalent to the full treatment but may help with immediate symptoms) - The HYDRO Mask can be ordered from Gemma at Cotswold Utopia. To get a consultation and learn more about CACI, contact Gemma Proctor at Cotswold Utopia. www.cotswoldutopia.co.uk. @cotswoldutopia

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SELF-CARE

You may find that you are experiencing an

SELF- C ARE

40% of People Struggle With Sleep HOW C AN WE RESET OUR BODY CLOCK & WAKE UP FEELING RESTED?

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SELF-CARE

R E S TO R AT I O N

P E E SL How to reset your circadian rhythm to improve your sleep and overal health. With Sleep Consultant Emma Taylor. Sleep, as described so aptly by Shakespeare, is “the main course in life’s feast, and the most nourishing.” There is a chance that you may feel a disconnect with this statement after adapting to three lockdowns. You may feel that your sleep is no longer soothing away your worries, relieving physical exertion or helping calm worries and anxieties. Why is it that sleep patterns have gone awry for many of us during lockdown and why might the quality of our sleep be suffering? CIRCADIAN RHY THM

In order to unpick these questions, let us firstly take a look at what our circadian rhythm is, before delving into why it may have been negatively impacted by lockdown. Then finally it is important that we address ways to help get our sleep back on track and enjoy the countless benefits that a good night’s sleep brings. Our circadian rhythm is effectively an internal body clock, which helps guide us over a twenty-four hour period as to when to be awake and active and when to rest and sleep,

along with other rhythmic patterns. The circadian rhythm is strongly influenced by the sun and also darkness. By rising every single morning, the sun acts as a reliable signal that it is time to wake, while darkness promotes the production of melatonin, the hormone that encourages sleep. Despite being arguably the most reliable, light is not the only Zeitgeber, i.e. ‘a signal that the brain uses for the purposes of clock resetting,’ taken from ‘the German “time giver” or “synchroniser,”’ as Matthew Walker outlines in Why We Sleep. Other external factors such as body temperature, food, exercise and social interactions play a role in the function of our circadian rhythm and our body’s ability to reset every twenty-four hours. Research has shown that when something disrupts the circadian rhythm, sleep is negatively impacted, which in turn can have knock on effects for physical and mental health. Lockdown has looked different for each and every one of us; we are all in the same storm, but we are not

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TIPS FOR BET TER SLEEP all in the same boat. Subsequently, the effects of lockdown on our sleep will of course vary depending on personal circumstances. But a recurrent theme has come to light and that is how people have found they have struggled with their sleeping patterns since being in lockdown; “All the days are blurring into one,” is a commonly heard phrase. For a number of individuals, lockdown has meant that many factors that helped set the circadian rhythm may no longer be present or may not be occurring as regularly and reliably as they were prior to lockdown. For example, those working from home or on furlough may be getting up slightly later in the morning, skipping a shower, not having breakfast until later (subsequently all other mealtimes shift), not getting outside in natural light at the start of the day and not getting all of the social interaction that going into work provides. Then with less stimulation and physical activity over the course of the day, building adequate sleep pressure to be tired for sleep at night can become a struggle, leading to later bedtimes and potentially difficulty sleeping through the night. There is also a high chance that a great deal of stress and anxiety is in the mix, which will also be hindering sleep and contributing to the sleep-wake cycle being out of

What can we do in these extreme times to support our circadian rhythm and get quality, restorative sleep? Emma Shares her Top Tips.

GET INTO A RHY THM First, aim for a regular wake time, as this has been proven to support our internal body clock. Following the same bedtime routine every night will also help cue to your body that it is time to sleep, so persevere with following the same steps every night.

G E T O U T S I D E D U R I N G T H E DAY & EXERCISE Getting outside in natural light every day will also be beneficial and combining this with a form of exercise will help build sleep pressure, which will support quality night time sleep; it is important that you actually feel tired at bedtime.

BREAK BAD HABITS Some habit breaking may be called for, but avoiding screen time in the evening or around an hour before bed will be a huge help.

MAKE SURE YOUR BEDROOM IS IN DARKNESS Darkness supports the body’s production of melatonin and the blue light emitted from screens confuses this process and inhibits the production of melatonin.

W IND D OW N AT NI G HT TIME Instead try to use the evenings to carry out calmer activities, such as reading, to help promote a relaxing wind-down period before bed. Choose a space in your house to unwind that is not the bedroom though.

MAKE SURE YOUR BEDROOM IS A SANCTUARY Aim to keep your bed solely for sleeping, so that you associate it more with sleep, rather than a place where you are awake.

GET UP WHEN YOUR AL ARM GOES OFF Spending too long relaxing in bed when awake can weaken the drive to sleep at night. With just a few small and simple tweaks you will once again enjoy the benefits that “nature’s soft nurse” brings.

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For more advice and tips on regulating your sleep, get in touch with Emma Taylor www.emmataylorsleep.co.uk @emmataylorsleep

SELF-CARE

SleepWell

With The WellBook's Pick of the Best Sleep Aids from local brands

SPACEMA SK S These multi-award-winning, self-heating eye masks are infused with the scent of gorgeous jasmine, and will take you on a journey of relaxation. Wherever you are, at work or home, simply find somewhere to sit or lie down and within minutes of putting on your Spacemask, you will feel it warm up and start to mellow your tired eyes and face. Allow yourself to float freely. Letting go of the day’s frustrations and annoyances. Your eyes and your head will thank you for the time to recover and reenergise. Price: £15.00 www.spacemasks.com

BOON CANDLES Settle in a comfy chair, run a bubble bath and light a Boon candle. These beautiful artisan candles are hand poured using a blended wax and wooden wicks. They are scented using top quality fragrances that are paraben and phthalate free. Choose from a beautiful range of fragrances and feelings including; Happy, Mindful, Positive, Loved, Cherished and energised. These candles are mesmerising to watch and listen to - a truly relaxing, sensory delight that can help you feel relaxed. Every candle that you purchase will help others too as 50p from the sale of each candle is donated to mental health charities. Price: £20.00 www.booncandle.co.uk

STILL BY MER AK & CO Need to unwind after a long day, merak & co's STILL essential oil bundle will calm your mind, and help you let go of any anxiety or stress your holding on to. This bundle of 3 essential oils, 2 pure essential oils and the cerak & co STILL blended essential oil is the perfect trio. Just pop 15-20 drops in your diffuser or a warm bath to create a soothing atmosphere. Price: £20.00 www.merakandco.co.uk

GOODNIGHT PILLOW MIST Enjoy a restful sleep and wake up feeling refreshed with Neals Yard's award-winning bedtime mist, proven to improve your sleep from the first night*. The tranquil blend of organic lavender, vetiver and mandarin essential oils promote a sense of calm f or a peaceful night. Restful and relaxing. 81% found Goodnight Pillow Mist helped calm and relax* 74% found Goodnight Pillow Mist aids a peaceful night’s sleep* Price: £15.00 my.nealsyardremedies.com

H Y D RO FACI A L If you're sleeping badly and you may feel like your skin is taking a hit, resulting in a tired, dry, dull and washed out appearence, but fear not, we have the perfect Hydro Mask for You. The magic ingredient in these masks is hyaluronic acid. Bring your glow back with this CACI Hydro mask, packed full of that super ingredient and with its intensive moisturising properties, antioxidents your skin will start to feel smooth and soften in the apperence of fine lines and wrinkles. Price From : £6.00 www.cotswoldutopia.co.uk

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PA R E N T I N G

Safeguarding Our Children's

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Wellbeing

PARENTING

Many parents across the UK are becoming increasingly concerned with the effect lockdown is having on our children and young people and how it has affected their mental health and wellbeing. Here Suzanne Alderson, founder of Parenting Mental Health, talks to GP and wellbeing campaigner Dr Radha Modgil, about how we can safeguard our children’s wellbeing now and for the future What are the biggest challenges you are hearing children are struggling with as a result of lockdown

the outcome, it is understandable this pressure can rub off on our kids and mean they feel destabilised.

This is not a normal time for any of us at the moment, and for our children they are certainly a lot of big emotions coming out. Children have gone from being in a rigid structure with a lot of interaction with their friends, time to play and be in different environments to being at home all day every day.

There is however also a flip side to that, when children do see their parents going through the same thing and experiencing the same emotions as they are, this can be a good thing, it makes children feel less alone, reassured, and that is a really important lesson.

It is not surprising that a lot of big feelings are happening more frequently. Emotions are rising and there is a lot of anxiety which is more overwhelming in nature. In some cases, this can lead to angry outburst, tears, clingier behaviour, and disturbed sleep patterns. Some parents have noticed that children are regressing, perhaps behaving as if they are younger, this is all normal.

What are the factors affecting our children the most? We as adults are used to being able to have an element of control in our lives. We are usually the safe role model for our children and the people our children look to for reassurance, stability and certainty. When we can’t provide this or control

We are seeing more and more that when we are more open and transparent with our children it is much more reassuring for them. If we are honest and talk about what we are feeling, they understand that their own feelings are not strange, abnormal or to be hidden, but that they can express their emotions and actually talk about them.

As a parent, seeing your child struggling, can be upsetting, how should we handle this? Seeing your child displaying emotions can be distressing, especially emotions you yourself have experienced and know can make you feel uncomfortable, sad and hurt. It is totally normal to want to shut it down, but that won’t necessarily help your child in the long-term.

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PA R E N T I N G If we close off to these emotions, all that happens is the child interprets that as a shameful emotion. It can then come out in other ways later in life which can be unhealthy. As a parent, to recognise and validate those feelings is vital, and a basic fundamental touchstone of life. Doing this as early as possible and throughout life will teach them that every feeling is valid, and every emotion is something they can share. But it is important to remember those feelings are not a reflection on you and your parenting skills, and instead, encourage them to display their emotions and talk about them. We as parents need to teach them the practical ways that they can share those feelings. To connect with people, ask for help when they need is and know and understand empathy for the future. Not only will this make your child more robust for the future, but this skill is essential to help us build a society that recognises feelings.

What are the Biggest Concerns For Our Teenagers? During your teenage years you are starting to form your own identity, you’re gaining more independence, and should be heading to college or university. Sadly, with exams moving and a lot more online lessons, young people are really suffering. They may feel like they are regressing, a lot of teens I talk to feel worried for the future as the whole plan of who they are and what their future holds has perhaps fallen apart. It is bringing up a lot of frustration, anger, anxiety and fear for what the future may bring in their careers and apprenticeships. As well as concerns for their future, they are of course also missing their peer, and peers are important, friends’ teachers, colleagues, they all help us to build self-esteem, learn vital social skills.

It is really important to be hopeful. We need hope, it is a tool that we all use to understand what problems there are and how we can learn to deal with them. One of the ways to do this is to think about the positives. At the moment we are all having more time and the opportunity to reflect, to think about who we are, what we want, where we are going, what are we doing, how are we responding. If we look at this as an opportunity for young people, it can also be viewed as a time for them to learn more about themselves and who they really are and what they are capable of in real-life situations. So for them to think, what are my skills.? How resilient am I? How have I grown from this? Young people have an opportunity to think what can I do, what skills can I maintain, or grow that will build me up as a person to enable me to build my confidence, self-esteem and then use this when I am in that position of starting a job or looking at what I want to do with my life.. I think this is a really positive thing, to communicate to our children so they can understand and appreciate what they have learnt from this time.

"Whatever begins must end – and we all have a responsibility to do that." What About Us, the Parents? How Can We Stay Positive When We Are Anxious?

Although there are a lot of concerns, young people are however adapting well. Many are finding ways, perhaps we didn’t realise were there, they have an abundance of online communities, networks and hubs full of peers interested in the same things - from gaming apps, online chat groups and book clubs.

This is a hugely challenging time for any parent. No one has been given a rulebook for how to parent in a pandemic, so the most important piece of advice is to lower the expectation. Bring down the overwhelm and be kind to yourself.

What I have seen through my Radio 1 show, is that young people are really adaptable, resilient and flexible and they really care about each other, so there is a lot of peer support and this is a powerful community that’s really helping them.

You have to look after yourself in order to be able to function. It’s not about being indulgent but about feeling nourished and safe and resilient so that you can deal with what’s happening. If you feel stronger in yourself then you will be able to deal with those wobbles in a better way.

Equally, some young people are also finding as they have more time to develop personal skills, creativity, kindness, compassion, that they are learning a lot about themselves, and taking the time to really decide what they want for the future, what their purpose is and who they are. So yes, as much as this is a difficult time, there are positives to be seen too.

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How Can We Change the Narrative For Young People?

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So let’s lower our expectations of what it ‘should’ look like, and look after ourselves so that we can be fully there for our children.

How Can We Make Wellbeing the Focus at Home? At this time it is important to come together and support each other, so work together as a family, involve your children and prioritise the things that will nourish and feel good for all of you.

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D R R A D H A’ S 5 C’S TO W ELLBEING

Parents are getting overwhelmed with the rules and must dos, wall charts and lists of work to do, but as much as all of these things serve a very valuable purpose, sometimes we need to think about wellbeing first. Starting the day with a walk, or something calming the mind and set the right mindset for all will help, celebrating the little wins and having a structure that works for you and your family. Let go of the guilt and do what feels right for you and your family

H EL PI N G YO U A S PA R EN T S EN G AG E W I T H YOUR CHILD TO SUPPORT THEIR WELLBEING

CONTROL Sitting down with your child and talking honestly about what is and isn’t in your control and why. Write down the problems they face and come up with solutions or steps to find strategies to solve them builds emotional intelligence.

CARE What Would You Say to Parents Struggling with Home-schooling? It has been really hard for so many. Understandably, many parents are not comfortable teaching their children and this is causing a great deal of stress and anxiety. But there are many ways for our children to learn and they are not necessarily prescribed. Yes, it is important to have structure and a routine, but it’s ok to lower your expectations of yourself, and recognise that learning can take place in different ways, through practical day-to-day things.

Teaching the importance of self-care is essential to wellbeing. Allowing your children and yourself to feel nurtured and nourished will help protect your wellbeing.

CONTINUITY It is important to have structure and some kind of timetable, but that doesn’t mean it needs to be a rigid one. Even if it is just a few moments a day, give your children continuity and routine.

CREATIVITY

Your child won’t remember how good your home-schooling was in years to come, but they will remember the hug you give them, or the practical tools you taught them when you wanted them to share their feelings.

It is really important to encourage your children to be creative. To express themselves, explore new skills and get creative so they can express their emotions.

Take each day at a time. One moment at a time. If you are able to do a bit each day and keep a structure, that is good enough.

COMPASSION

Right now, it’s really about coming back to the activities and doing the things that are going to ground us. We need to come down from the overwhelm and the stress and worries and make our children and ourselves feel safe and grounded.

Give them permission to be kind to themselves, to understand compassion and that these are difficult times. Be authentic and honest and share when you are struggling too.

We are seeing more and more that when we are more open and transparent with our children, it is much more reassuring for them. If we are honest and talk about what we are feeling, they understand that their own feelings are not strange, abnormal or to be hidden, but that they can express their emotions and actually talk about them. You can hear more from Dr Radha in her weekly BBC Radio 1 Life Hacks Sessions, as well as follow her on social media @dr_radha www.bbc.co.uk/programmes W W W.W E L L B O OK .C O.U K

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PA R E N T I N G

Children Happy & inHealthy? tough times How to keep your

Raising a young child is challenging at the best of times, never mind during a global pandemic. Though years of research and working with children in the early years, Tania Swift, founder of BInspired, has identified some ideas on how to keep our children, and ourselves, happy and healthy through these rather difficult times….and the easy times too

HAPPY YOU It is so easy to forget about your own needs when you are a parent, but your child will pick up on a lot more than you will sometimes realise- if you are happy that will instantly have a positive impact on them. Do things that feed your soul and stop always feeling guilty about it! You need to equip yourself with tools for parenting and dealing with challenges life throws at you. During current times, everyone has heightened emotions, even if we don’t realise it, so now, more than ever, we need to nurture ourselves.

COMMUNICATE Realistically, let’s face it, no one can be happy all of the time. It is normal to feel low sometimes and these can be great opportunities to teach your children about their feelings and emotions. Discuss how you feel with your child in an age-appropriate way. Explain to them that you are feeling a bit sad, angry, upset, etc. and why you are feeling that way. You do not need to share all the details; however, this will help them understand that we may feel these ways in life, and that it is ok. Great ways to help children explore emotions and feelings through enjoyment are with music and stories:

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Play a variety of songs and help your child identify how they sound emotionally. Does it sound sad, happy, angry, excited, etc?

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Create dances to the music, acting out the emotions. Do try to always end on a positive emotion, leaving you both feeling good and energised.

• •

Discuss how different characters in their favourite stories are feeling when reading the stories.

Giving children a lot of opportunity to choose activities or play a part in creating activities will give them a sense of responsibility, help with decision making and, in turn, lead to a more confident child.

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Being physically active, along with eating well and having enough sleep, will help children to cope with daily challenges.

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Children will learn so much from their mistakes and if they develop the ability to persevere, it will positively impact their resilience for the rest of their lives.

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Teach children to identify their own achievements and successes and not to always rely on praise from others. Praising your child is important but at times, before praising them, ask them what they feel they have achieved.

Create active stories, if possible, together and act out different characters and different emotions.

RESILIENCE As a parent, you want to protect your child and try make them happy. However, as your child grows up, you cannot always be there for them, there will come a time when they will need to cope with the rollercoaster of life by themselves. It is therefore so important to support the development of resilience in young children from an early age. Resilience helps us cope with the challenges, difficulties and changes that life throws at us. We will be less likely to develop problems such as depression and anxiety and will help us be strong and face life with a positive attitude, irrespective of most difficult circumstances. Ways to support children to develop resilience: •

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Teach your child that it is ok to make mistakes, not always achieving at first and having to reflect and then problem solve will help children to become stronger and cope with adversity throughout their lives.

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Provide small challenges building on previous achievements and reminding your child what they have done so far.

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Allowing children to find physical activities that they really enjoy will not only underpin lifelong love of being physically active but will also help children learn about their abilities and challenge themselves more.

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When young children interact with other children when they play and are physically active develop positive relationships which play an important role in lifelong resilience.

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In the correct environment and with positive support, children can focus on what they can do rather than on what they cannot do. Resilient people do not spend too much time focussing on their ‘failures’, they pick themselves up and move forward.

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n ?

•

HOME-SCHOOLING

In many countries that lead on the school tables, children only start formal education at the age of 7 years. This is due to the fact that children are learning and developing best when they are playing. •

Play helps children:

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Think creatively

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Develop problem-solving skills

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Develop language (though social interaction)

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Develop social skills

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Understand and learn about the world through real world experience

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Develop higher level thinking

When young children play and are physically active, they are “working”: they are learning new skills, developing their brain and discovering the world around them. When children play they are discovering, collecting and gathering new information and ideas and applying this information. They are also learning, developing and mastering new and old physical, mental, emotional and cognitive skills. Therefore, if you are home-schooling your young child, rather than making them sit down to do work, give them a lot of time to play and explore the indoors and outdoors. This will be the best education you can give them All children are different, we just need to give them the opportunity to find what they are good at and what they enjoy. Providing your child with love, support, freedom to fail and persevere, communicating with them and sharing positive experience will help them

Take a look at Tania's BInspired Training www.inspireduk.co.uk

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PA R E N T I N G

Prioritising Prevention:

Empowering and educating young people to take a proactive approach to mental health with Claire Libby, Founder of i am me A not-for-profit positive mental health initiative.

BUILDING A

It may surprise you that 50% of mental health problems are established by age 14, and consider this statistic to be on the conservative side given that many young people may not realise they are suffering with a mental illness. So, how in a society that prioritises cure over prevention, do we make a shift in these statistics?

It’s about buildin influence their m needing more s thriving, happy

It’s also import Mental health do something we n many of us real with our physica positive habits o

It is a tough question to answer. Waiting times for mental health support vary throughout the country, with some having to wait months. We know from our research that this ‘waiting’ time can cause young people to turn to more harmful ways of coping. Imagine finally having the courage to ask for help, and then being told to wait it out for 3 months. It’s clear that nationally, the system that is there to support our young people, cannot cope with the demand being placed upon it.

We must stop ‘putting a plaster’ over mental health. That’s why I truly believe the next generation must be empowered and educated to successfully support and proactively look after their own mental health, rather than reactively firefighting. Learning how to build self-belief and confidence, and gain an understanding of how to cope when things don't go to plan is a fundamental aspect of what we do at i am me through the free app, the setting up of school/college committees, as well as face-to-face/virtual workshops. We also help young people to learn about themselves, understand their values and what they stand for, because it is only then they can truly determine how best to support themselves. We want this to become an ingrained part of their lives and something that is so natural, it becomes second nature.

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Young people n successfully ma it’s about how t themselves in t how to navigate how to learn fro

The fast-paced world that young people grow up in means their brains are on constant receive, and don’t always get the chance to switch off and recharge. i am me equips young people with life-long tools and knowledge to be able to do this. The free app covers themes relevant to 11-24 year- olds and includes self-help tools, mood indicators, stress tracker, specialist tips and coaching content that help young people to address underlying difficulties. Not only is it clear through national statistics that show the increase in mental health issues, but it is becoming clearer to me through the use of the app that this kind of support and early intervention it very much needed. Unfortunately, the most searched for terms on the app include “Depression”, “Suicide”, “Self-harm” and “Stress”.

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ng a more resilient society where young people are able to mental health, to not only minimise the numbers that are severe intervention, but to ensure all young people lead a and healthy life.

ant to view mental health as we do our physical health. oesn’t automatically hold negative connotations, instead it’s need to constantly take care of, just like our bodies. But how lly take the time to do just that, perhaps as much as we do al bodies? And if we don’t, how can we expect to pass these onto the next generation?

need to be equipped with the right tools and techniques to anage challenging times, because they will have them. But hey prepare themselves for these times, how they support that moment, knowing when to ask for help and knowing e themselves out of stressful situations – and importantly, om these experiences.

d how much pressure teachers are under to deliver a rriculum. We want to support educators in educating and heir young people. We also understand that as a parent o two boys!), it can be difficult to know how to best support get a conversation started. That’s why we’ve added a sharing pp, that can act as a conversation starter for both child and

ital role to play in raising awareness of the benefits of taking oactively protect our own mental health, whether you’re a , or an employer, we all have an opportunity to shift the thinking and to shine a spotlight on prevention.

will make a huge shift in the statistics surrounding mental people.

to find out how i am me can support your young people, get in h via hello@iammeapp.com or find out more by visiting www.iammeapp.com.

PARENTING

A RESILIENT GENERATION

No Child Left Behind is a project in Cheltenham, UK that aims to help all young people to thrive. In 2018, Cheltenham partners commissioned a needs assessment that highlighted that there were around 4400 children and young people in our town living in poverty. It also showed that, when compared to their more affluent peers, they faced significant challenges such as poorer educational attainment, higher rates of school exclusion, poorer mental and physical health, were more likely to be under social care and were more likely to be victims of crime. No Child Left Behind (NCLB) aims to change this by working with partners to deliver training and education opportunities. NCLB have supported various training events reaching children in schools and adults who live and work in Cheltenham. NCLB aims to raise awareness of issues affecting our children, such as criminal exploitation, period poverty or healthy eating. The team also host events aimed at children, families and professionals to help build positive relationships, share learning and raise awareness of some big issues. www.nclbcheltenham.org.uk

For more information and ways to get involved see moreon www.nclbcheltenham.org.u

WORRIED ABOUT YOUR C H I L D ' S M E N TA L H E A LT H ? Child and Adolescent Mental Health Services (CAMHS) CAMHS Gloucestershire provides a comprehensive range of specialist emotional wellbeing and mental health services for all children and young people aged under 18 who are registered with a GP in Gloucestershire

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E D U C AT I O N

Supporting Our Schools

The impact of COVID on our children's education will define the future of a 'pandemic generation'. Here we talk to the Cheltenham Education Partnership, a new organisation that through collaboration, aims to create equal opportunities and expand the horizons of young people in Cheltenham to help them realise their full potential. Teachers, parents and students have faced some very different challenges over the last year in education. Schools have had to rapidly adapt learning online, parents have taken on the responsibility of home-schooling, education leaders have been forced to reschedule and restructure the exam system, whilst policy leaders looking at the long-term impact of youth unemployment.

So how can we support our schools to help mitigate these long-term impacts for the future to ensure the very best education for our children now and in the years to come? In October 2019, the Cheltenham Education Partnership (CEP) was formed to create an equal partnership combining 10 of Cheltenham’s state and independent secondary schools with the University of Gloucestershire, and supported by a number of other local organisations. It's ambition is to expand the horizons of all Cheltenham’s young people and help them realise their full potential, regardless of their social, economic or educational background. The core values of the partnership are collaboration and co-operation. The CEP could not have come at a better time. When our schools are facing unprecedented times, it is an incredible asset to our local

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area to have this central group ensuring the best interests of young people are at the heart of education initiatives in Cheltenham. Not only does the CEP seek to provide outstanding educational opportunities for young people, but they also aim to provide stimulating professional development for teachers and update areas of knowledge, understanding, skills and attitudes, delivered through the annual CEP Programme of Activities. Emily Buirski, CEP Coordinator. Emily chairs the Operations said: "The CEP provides a really exciting opportunity to help expand the horizons of Cheltenham’s young people and collaborate with so many inspiring and dynamic individuals locally.' During its first year (2019/20) the CEP, provided students with a number of diverse opportunities that may not otherwise have been available to them, including; the CEP Latin Course; the Change Makers Project in collaboration with Cheltenham Science Festival, which brought students together from across CEP schools’ to share ideas and implement strategies for driving sustainability within their schools’; Astronomy sessions; Biomedical Ethics sessions; Enterprise Workshop/Tenner Challenge; Debating Workshops; 3D Clay Workshop and 3D Printing Workshop; Thread Counts: Love your Uniform – a sustainability inspired

textile project; Scratch Choir; Competition; various CEP opport more.

Although Covid-19 has postpone these activities, the CEP and its partners are determined and pa drive the CEP forward.

During the first term of this acad the CEP have facilitated a numb Network virtual meetings, provid of Department with an oppo discuss ideas and best practice f during the pandemic.

"It has been great to witness the from staff interested in collaborat future opportunities that unite stu across Cheltenham’s schools" said

With a strong vision and ded support and improve education i ham, the CEP will be working ha partner schools and organisations teachers, parents and students as to the classroom, to reduce the COVID, but also to future-proof locally through practical action.

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demic year ber of Staff ding Heads ortunity to for teaching

enthusiasm ting through udents from d Emily.

dication to in Cheltenard with its s to support they return impacts of f education

SUPPORTING OUR SCHOOLS IN 2020/2021

A 'MANIFESTO FOR CHANGE'

EDUC ATION

Language tunities and

T H E CE P ' S L AT E S T I N I T I AT I V E S

Launched after a talk from authors and teachers at the Cheltenham Literature Festival 2020, in which they discussed their views on how education has been impacted by the Covid-19 pandemic, the ‘Manifesto for Change’ series. launched. In this series of workshops, students come together from across CEP participating schools to debate their views on how education should change in response to the Covid-19 pandemic. The series started in November 2020 and we can’t wait to see the journey some of those most affected by the pandemic (our students) take us on as they create their ‘Manifesto for Change’.

' C H E LT E N H A M T H R O U G H THE EYES OF A TEENAGER' In parallel with the January 2021 launch of the CEP Website, winners of the CEP Photography Competition, themed ‘Cheltenham through the eyes of a teenager’ were unveiled. The competition saw participation from artists across all CEP schools. For our more science inspired students we are currently launching the Science Essay Prize competition.

We'll share outcomes in our next issue.

TEACHING IN COVID TIMES The CEP Science Network started the new academic year with a joint training exercise that helped prepare them for teaching in line with new government restrictions.

' V I R T U A L' O U T R E A C H CONCERT AND Q& A Dean Close School organised a live concert with Voces8, which took students on an aural tour through six centuries of choral music from early Renaissance polyphony to newly commissioned works with an interactive online chat.

A COMMITMENT TO IMPROVING STUDENTS, S TA F F & T E AC H E R S WELLBEING The CEP is also commited to supporting the wellbeing of its students, staff and parents. Whilst our schools continue to focus their attention in this area, the CEP will be collaborating with Wellbook and the Cheltenham Wellbeing Festival to help support the wellbeing of our community.

F U T U R E I N I T I AT I V E S The CEP has a host of activities planned for 2021 featuring various talks from industry experts; language workshops and more.

CHECK OUT THE CEP WEBSITE FOR ALL COMPETITION WINNERS, EVENTS AND I N I T I AT I V E S L O C A L LY A S W E L L A F U L L LIST OF SUPPORTING PARTNER S :

www.CEPCheltenham.co.uk

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COMMUNIT Y

Community

Minded

HOW COVID IS HAS CHANGED COMMUNITY LIFE AND HOW WE CAN RE-BUILD STRONGER FOR THE FUTURE . Over the past twelve months our country has faced the biggest heath crisis of our time, but thanks to local groups, volunteers, organisations and individuals stepping up to support one another, the pandemic has brought us closer together, proving that we really are, better together. Here we share the latest thoughts and research from the Young Foundation on how, in a post-COVID world, we can use our experiences to build community resilience, overcome adversity, help us recover and rebuild to create a stronger society for the future. There is no doubt that since the pandemic began to unfold, we have fundamentally changed the way we interact with others. Whether its chatting to a neighbour over the fence, a loved one through the window, organising a weekly street coffee morning, shopping local, learning online, to helping an elderly neighbour who is confined to their home – despite social distancing, we have found new ways to socialise and find the support we need in times of crisis. Some might say that before COVID we were quite content living our busy lives on the periphery of our communities, but in recent months, many of us have not only shown our resilience and ability to adapt, but we have also recognised the power and strength of ‘pulling together’. People across our communities and the world have come together in solidarity, shared stories of boredom, anxiety and resilience as well as united to help those most in need, giving us all a renewed sense of togetherness. We have witnessed national displays of kindness; from Annemarie Plas Thursday night Clap for Carers celebrating the heroes on the frontline, Becky Wass’ self-isolation notes to help people check-in on their neighbours, to applauding the incredible fundraising efforts of the much-loved

Captain Sir Tom Moore who – although has sadly now passed, showed incredible strength, resilience determination to show his own love and care for humanity. There have also been an incredible number of businesses and organisations that have shown their care for the community, supporting those made more vulnerable by the pandemic, as well as hundreds of undocumented daily acts of kindness, that have kept us strong and feeling connected, which has been an essential lifeline for so many, both young and old. In a world where everything is upside down, full of uncertainty and fear, it is these positive relationships that have united us in the worst of times, provided us with a sense of place, an essential sense of belonging and pride, and the feeling that we are part of something greater than ourselves. As research tells us*, connected, trusting and cohesive communities, where people know and care about each other survive and recover better than those less well-connected. Although the pandemic is far from over, it is these newfound relationships, groups, support networks, and local organistions that will have a critical role to play in our communities’ recovery, how we bounce back, but also build a stronger, more resilient society for the future. The Young Foundation has conducted extensive research documenting a week-by-week archive of life during a pandemic to understanding the impact on people and communities. Its findings reveal that many of us don’t want to return to our old lives post COVID, in fact, we want to take the positive and negatives of our collective experience and improve the ways we live and work for the future.

What do you want to see in your community for the future?

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Share your thoughts with us via hello@cheltenhamwellbeingfestival.com - we would love to hear your thoughts.

Here we share The Young Foundation's key recommendations for building a ‘new normal’ and a society that puts community at its heart.

R E C O G N I S I NG T H E 'NEW NORMAL ' The changes that have been possible during lockdown - from supporting the most vulnerable and coming together as communities, to working from home and valuing family more to having a wider appreciation for marginalised groups, and a sense of responsibility to help improve social inequalities across local communities have the potential to permanently shift the ways we live and work in the future and could lead to a different way of building community and sustaining community life, that puts community at its heart.

TA K I NG A S YSTEMS A PPROACH We’ve learned that we can adapt rapidly, so is this a time for Business leaders and policymakers to look at the complex systems that make up the community, its practices, processes and structure, and see where improvements can be made, i.e. in the case of technology, should access to kit, skills and connectivity be a basic right in a 21st Century society to help tackle unemployment and decentralise where people live in order to work?

U S I NG I N S I G H T S T O F U T U R E- P R O O F Taking the unexpected insights forward to future-proof our communities will help make us more resilient. Those with gardens or access to outside space faced the crisis with more resilience than others, as did environmentfocused campaigns. Could this be a moment to inspire the importance for more interaction with nature, community action to protect the environment, acknowledging our next global disaster could be environmental?

The crisis has confirmed what matters to communities, what we really value and need - to feel connected, close to others and connected physically with family and friends.

COMMUNIT Y

ht tps://w w w.young foundation.org /wp-content / uploads/2020/07/The-Young-Foundation__CoronaReport-Final.pdf

P U T T I NG M E N TA L H E A LT H & WELLBEING FIRST

The impact of being isolated from those we love and trust has had huge effects on mental wellbeing and is likely to be felt far beyond the end of lockdown, particularly by those procesing the trauma of losing family members to Covid-19. What role do national and local organisations play in equipping individuals and communities to move forward from trauma and work through loss, whether that be personal or collective?

BU ILD T RUST & M O V E F O R WA R D S This is an opportunity to maintain the positive actions and stories coming out of communities, helping to shift the narrative away from division and to unity. Community involvement by the public sector and other institutions which influence local economies and wellbeing should be a central pillar of any strategy for renewal. How do we enhance community involvement in cross-sector planning at a local level?

M A K E S PAC E F O R S O C I A L I N N O VAT I O N The speed at which employers, institutions and individuals were able to adapt has demonstrated that the best solutions often emerge as a result of having constrained resources, and clear unmet needs. There are now opportunities to further test and scale innovative approaches that ‘proved concept’ during lockdown. The fusion of local economic renewal with social value to tackle already serious challenges such as homelessness, care for people who need it and transitioning young people into work presents a pressing need for more support for social innovation, enterprise and support for mission-led businesses.

For the full report on How COVID-19 has changed community life and its recommendations for future regeneration and growth, see The Young Foundation here www.youngfoundation.org.

S U S TA I N S T R E NG T H OU TSIDE OF CRISIS The vast majority of us now recognise the power of solidarity and unity, and the enormous potential of their communities to rally and respond. What can be learned and sustained into the future without asking communities to step in where formal services should be providing support?

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COMMUNIT Y

Let's Get

Local

Putting mental health and wellbeing at our core

Celebrating the incredible groups, organisations, charities and initiatives in our local community here to help YOU Live Life Well! As the founders of the Cheltenham Wellbeing Festival, community is at the heart of everything we do. We are passionate not only about providing greater access to health and wellbeing services for our community using our various live, virtual and community events, and now digital WellBook, but also to connect local people to the resources, community groups, charities, initiatives and healthcare services, that can help us all to Live Life Well at every stage of life. We want people to know that whenever things get tough or feel hopeless, there are people, groups, charities and support teams available to reach out to. We want to help reduce situations of isolation and loneliness. We hope, that through our community work and future charitable interest initiatives, partnerships with local organisations and charities, we will be able to unite and support our community, and help Cheltenham and Gloucestershire to thrive. Here we celebrate some of the incredible organisations providing the services you may need in tough times.

C H E LT E N H A M FOODBANK Every day people in the UK go hungry for reasons ranging from redundancy to receiving an unexpected bill on a low income. A simple box of food makes a big difference, with foodbanks helping prevent crime, housing loss, family breakdown and mental health problems. Cheltenham Foodbank work tirelessly to ensure that no one goes hungry in our local community. This dedicated team provide three days’ nutritionally balanced emergency food and support to local people who are referred in crisis. Part of a nationwide network of foodbanks, supported by The Trussell Trust, working to combat poverty and hunger across the UK To Get Help of Give Help Find Out More Here www.cheltenham.foodbank.org.uk/

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NO CHILD LEFT BEHIND #L APTOPSFORLEARNING No Child Left Behind is a project in Cheltenham, UK that aims to help all young people to thrive. Thousands of local children are home-schooling at the moment, and whilst many will have suitable IT equipment, countless others don’t. Without the ability to attend online lessons, or complete homework, their education is at risk. Even when schools go back, they are increasingly using online platforms for homework so ensuring all our children have access to the right IT equipment gives them the foundations to get the most out of their education. No Child Left Behind has teamed up with Cheltenham Education Partnership, representing local secondary schools, Cheltenham Learning Partnership, representing local primary schools and IT Schools Africa. The group believe that all our children have the right IT equipment to learn at home and have the opportunity to benefit from digital technology so no child gets left behind. Donate or Get Involved Today: www.nclbcheltenham.org.uk

ANTI DOMESTIC ABUSE C A MPA IGN

Gloucestershire Community Foundation (GCF) estimates that almost a fifth of households in the county will not have the money to pay their heating bills this winter, those most at risk are over 85. Respiratory issues are 80% of the listed causes of death as these are exacerbated by not having any heating, such an avoidable, sad and lonely death. GCF distributes Surviving Winter grants to help those who have to make the difficult decision between food or fuel -no one should have to decide between eating or heating, these are basic human needs. Now with the added pressure of Covid and the isolation and financial strains many have faced this year it is more important than ever that we are able to support the most vulnerable in Gloucestershire. The annual Surviving Winter campaign urges companies and individuals to support elderly and vulnerable people in Gloucestershire by making a simple donation. Show Your Support and Donate Now: www.gloucestershirecf.org.uk

Supported by Gloucestershire Constabulary and the Holly Gazzard Trust, the scheme has been rolled out to help those who have felt isolated and it more difficult to ask for help during lockdown. Victims of domestic abuse can now use the codeword ANI in participating pharmacies (including all Boots stores and participating independent pharmacies) to let staff know that they require an emergency police response or help contacting a helpline or specialist support service. If you are in danger you are entitled to leave your home to seek refuge or support without breaking any lockdown rules. See the website for pharmacies participating in the scheme. www.holliegazzard.org

SCHOOLS CAN Gloucestershire Bundles provide emergency packs of toiletries, clothing and equipment to pregnant women and families, with children up to the age of three, who find themselves in difficult situations. Their latest ‘Schools Can’ campaign is live, and aims to make sure every school in Gloucestershire knows they can refer to Gloucestershire Bundles, if they know of a family in need. Gloucestershire Bundles is a referral only service, so if you or someone you know needs help please ask your Midwife, Health Visitor, Social Worker, Children's Centre, School or Health Professional to make an online referral via the website. www.gloucestershirebundles.org

HOPE FOR TOMORROW Hope for Tomorrow's have been an essential community support network for so many during COVID thanks to their Mobile Cancer Care Units which deliver treatment to people, not the other way round. more relaxing, homely environment. These treatment units have been essential in providing a safe and in a relaxing environment for people's treatment in anxious times. www.hopefortomorrow.org.uk

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COMMUNIT Y

APPEAL 2020

COMMUNIT Y

SURVIVING A COVID WINTER

Ask for ANI (Action Needed Immediately) has been developed by the Home Office to allow domestic abuse sufferers to signal they need emergency help to a local chemist.

COMMUNIT Y

Kindness L I T T L E AC T S O F

Kindness costs nothing. As you may remember when we launched the inaugeral Cheltenham Wellbeing Festival in 2019, our theme for the year was just that. Our campaign #kindcheltenham encouraged people to spread kindness, with our series of positivity cards featuring across the town because we beleive that a little smile, a helping hand or a gesture can transform someones day.

In 2020 we saw thousands of unprompted, daily random acts of kindness, from friends, co-workers, loved ones and total strangers, so we thought we'd carry on the theme and celebrate our unsung local heroes, and some of the incredible things people have done for one another recently.

# K I N D C H E LT E N H A M #KINDGLOUCESTERSHIRE

HEARTS & FLOWERS Residents in Brochworth wanted to show their appreciation for thei r local doctors and created a lovely heart-shaped poppy display.

R AINBOW DOUGHNUTS

BAR & WOK FOOD BANK Pak Wai owner of our local noodle bar Bar & Wok provided fresh noodles and vegetable packs to the Elim Food Bank to help others in need. www.barandwok.com

C H E LT RO C K S The group share painting, hiding or finding 'kindness' rocks in the Cheltenham area for someone else to find to brighten someone's day! Rocks can be kept, traded with friends, given as gifts or rehidden.

A TOUCH OF MAGIC A Magical fairy door trail appearsed in Cheltenham hosted by the Bayshill pub with 18 hidden fairy doors, creating a trail from the pub to train station, for kids and adults to find and spread some winter cheer. This lovely 1.5 mile walk aprovided fresh air, exercise and little bit of community magic. www.barandwok.com

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THE KINDNESS PROJECT Bunches of flowers, money and cake slices, all with notes offering encouragement and hope are among the offerings being left around Cirencester thans to Jenny Webster. -"if it makes just one person smile it's all worth it." www.facebook.com/CirencesterKindnessProject

Janes Pantry raised £1,500 creating rainbow doughnuts with 50p from every sale going to Gloucestershire Hospitals COVID-Appeal. www.janespantry.co.uk

CUPCAKES Hannah Hickman created these lovely cupcakes as part of an NHS Rainbow Event at Cheltenham Hospital. www.hannahhickmancakes.co.uk

PRINTING FOR KIDS Estate agents CJ Hole and Winkworth allowed pupils without access to a printer to use their's to print school work for FREE !! www.winkworth www.cjhole.co.uk

TOMTE TR AIL The Pitville Tomte Trail created by Cheltenham Rocks and In the Park saw 18 Tomte Gnomes hidden around for kids and families to find over winter with all proceeds in aid of Cheltenham Open Door. www.inthepark.co.uk

SHARE YOUR STORIES

We'd love to hear about the kind things people have done or that you have done for others and want to get featured i next issue, get in touch today by email or tag us on social w #kindcheltenham #kindgloucestershire @cheltenahmwellbeingfestival.com hello@cheltenhamwellbeingfestival.com

Hope For The Future

COMMUNIT Y

for you, in our with

A Word With Alex Chalk

Conservative MP for Cheltenham Alex Chalk, shares his thoughts on how our community is performing with the Covid-19 vaccine rollout, as well as his work campaigning for the restoration of Cheltenham's A&E. I am delighted to be writing a few words for the Local WellBook Community Wellbeing Guide. It’s a really exciting new initiative, and I’m looking forward to it becoming a must-read for people in Cheltenham and beyond! At a time like this, hope is a precious commodity. But I’m pleased to see it returning strongly with every dose of the vaccine being jabbed into local arms at Cheltenham East Fire Station. I was delighted to hear Cheltenham being specifically commended by the Prime Minister recently for local progress on the vaccine rollout. As the PM put it, Cheltenham has been "shooting the lights out". I wasn’t entirely surprised. From my many discussions with front-line staff, and the daily feedback emails I get from constituents, it is clear that local clinicians and volunteers are doing a truly brilliant job. My own mother got her first dose recently in Cheltenham and was full of praise for the efficient and caring operation. Nationwide, the rollout proceeds at pace. At the time of writing, around 7m doses of the vaccine had been administered across the UK – by far the highest number per head in Europe. This is not a competition, but it is remarkable that the UK has administered more doses than Germany, France, Italy and Spain combined. With a blend of science, organisation and compassion, we are slowly turning the tide. Three cheers for our doctors, nurses, allied health professionals and volunteers. Keep going. Our town is right behind you. At the same time as focusing on the present, we also need to be looking to the future. Perhaps my key priority for the spring is seeing the restoration of Cheltenham’s A&E. As a result of the pandemic, Trust leaders took emergency powers to suspend the A&E, to allow them to stream patients into COVID and non-COVID wards and ensure that all the other vital work of the hospital could continue. That included so-called ‘elective’, or planned, care and the cancer treatment which our hospital is renowned for.

I was initially very concerned that this could be used as the pretext for a quiet downgrade, even after our mammoth campaign in 2019 which led to over 20,000 people signing my petition. I took the issue up with the local Trust leadership, and was pleased to receive cast-iron assurances that the promises made to me and the Health Secretary in 2019 about the future of A&E would be honoured. Those assurances were repeated in a meeting with other Gloucestershire MPs. And then, most importantly of all, they were put in black and white in a leaflet distributed across Cheltenham by the hospital trust as part of their Fit for the Future consultation on the shape of hospital services over the two sites. We need that emergency department back open. Gloucestershire Royal can’t manage on its own. It simply doesn’t have enough capacity, and Cheltenham serves parts of the county including villages like Stowe, Bourton and Moreton-in-Marsh which are a long way from Gloucester. One of the exciting developments in our A&E before the suspension was the introduction of mental health staff in our A&E. That was something I had been campaigning for and was really great to see. Just another reason to want to reopen this facility. With each shot of the vaccine, that day comes a little closer. Alex Chalk, MP for Cheltenham

Read more about Alex’s campaigns and latest Parliamentary speeches and appearances over on www.alexchalk.com.

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OUTDOORS

What's on

If the boredom is starting to set in, and you are running out of ideas to stay busy in lockdown, don't fret, Cheltenham WEEK 3 Rocks is here to offer some ideas for how Inside: Explore the World live classes, museum tours, online escape to stay busy inside your home and out, for Find rooms, wildlife webcams, art workshops and lots the next 4 weeks . more on My House Rocks, a website built to help WEEK 1 Inside: Sunrise & Sunset Every day, twice a day join Wild Earth as they take you on a 3-hour sunrise and sunset live safari. The safari guides are brilliantly informative, and they pay regular visits to wildlife so over time you get to follow the story of the animals’ lives as they unfold on the reserves. Watch live or catch up via the Wild Earth YouTube Channel. Search:WildEarth Outside: Mix Up your Outdoor Walks If you are looking to try a new route for your daily exercise, there are over 30 local walks listed on Cheltenham Rocks with important detail such as parking and pushchair access.

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families find resources, classes and fun things to do at home. BBC’s Maddie Moate is running live science lessons, join Mylene Klass for music classes, and Joe Wicks is back with live P.E. to kick start your mornings. Take a look at www.myhouserocks.co.uk for details. Outside: Playtime Did you know there are over 50 play areas in Cheltenham? As long as we follow guidelines, taking the kids to the play area is a great way to blow off some lockdown steam. You can find more details and the location of all Cheltenham’s play areas on www.cheltenhamrocks.co.uk .

WEEK 2

W EEK4

Inside: Get Cosy & Listen to Some Tunes Get cosy and check out Gary Barlow’s Crooner Sessions where he duets with some familiar faces on some classic songs. Enjoy the home-made brilliance of this and some cracking performances. Streaming on Gary’s Facebook page and YouTube three times a week.

Inside: Cook-a-long Fancy something a little different for tea? Hit the kitchen, check the cupboards and Google ‘What can I make from these ingredients’. Tesco and Supercook.com both have great tools that let you specify what you’ve got, and then suggest some recipes to try. Not a banana bread in sight. (Unless you have bananas, flour and eggs of course!) search realfood.tesco.com

Outside: Treasure Trail Spice up your walks with a Treasure Trail and learn some interesting facts about Cheltenham as you solve some clues around town with your bubble. Treasure Trail maps are available for Bath Road, Montpellier and Pittville Park (details on the website) or simply take a wander around some of our famous buildings, and find out about the wonders of our regency heritage and architecture from good old Google. W W W.W E L L B O OK .C O.U K

L AU R A B RO O K E S , FO U N D ER O F CH ELT EN H A M RO CK S

Inside & Out With

Outside: Explore Your Area You don’t need to go far to find something wonderful. Get exploring the garden or neighborhood armed with some tools and factsheets from WWT, RSPB or Scouts. Try the Great Garden Bug Hunt (WWT), complete a Wildlife Survey (RSPB), or get planting with the Scouts – in just a few months you could be enjoying something you planted. For more ideas on things to do in Cheltenham, take a look at www.Cheltenhamrocks.co.uk

HERE'S A SUN A SUNSET EVE D AY, A N D T A B S O L U T E LY

- JO WAL

LTO N

Winter-

Walks

Walking is one of the most underrated forms of exercise. Science shows that walking in nature reduces ruminating over negative experiences which can lower the feelings of depression and have some 0 3 seriously positive health benefits. Admit it, how many times do you think, I'll go for a walk today but feel it's a bit pointless, especially after the 567th walk of lockdown. But experts say that we are wrongly dismissing walking as a form of exercise and also for its ability to positively change our mood. Researchers from the walking charity Ramblers explained: "Walking regularly at any speed, can do great things for your physical health, including everything from improving your flexibility, boosting your immune system, and reducing your risk of developing Type 2 diabetes and certain cancers."

More importantly than ever there is also increasing evidence that a good walk can do wonders for your mental wellbeing. In a study by Mental health charity Mind research showed that walking in the countryside could help reduce depression and anxiety. In their survey, they reported that 71% of respondents felt decreased depression and less tense after a “green” walk, while 90% felt their self-esteem increase after a country walk. Walking is also seen as a brilliant form of therapy. The same study showed that as you walk you begin to relax, and can talk without the constraints of being inside. For some, 'walking and talking' therapies can be a more comfortable way to start discussing their problems when strolling along a country path. Here we share our five of our favourite Winter Walks in partnership with Visit Cheltenham, to keep you active and lift your mood.

OUTDOORS

NRISE AND RY SINGLE THEY'RE Y F R E E ."

THE SCULPTURE TR AIL Where: Speech House Rd, Coleford GL16 7EL The Forest of Dean is a beautiful woodland space to explore for all ages and all seasons. Head to the Sculpture Trail at Beechenhurst for some creative art inspired by the forest, cycle along the bike trails or build dens in the woods this is the perfect place for day of exploring.

CRICKLEY HILL Where: GL4 8JY 10 minutes from Cheltenham With spectacular views, diverse habitats, and a wealth of historical significance to explore, there is a lot to be found just a short drive from Cheltenham. With many different routes over the limestone quarries, and through the woodlands, there is something for everyone at Crickley Hill. There are both dog-friendly and child-friendly areas, which make it the perfect family visit. Stop to enjoy a warming drink from a flask whilst taking in the breath-taking views. LECKHAMPTON LOOP Where: GL53 9NG. 15-minute drive from Cheltenham town centre. This walk is a great way to get acclimatised to the local area, with a beautifully varied stretch of the Cotswold Way. It includes woodland, grassland, Victorian quarries and Iron Age remains, all found within less than five miles! Only a short journey on the 51 bus, and with refreshments available from the Severn Springs pub, there is no excuse not to try this beautiful walk over Leckhampton Hill and the surrounding area.

CLEEVE HILL Where: GL53 9NG. 15 minute drive from Cheltenham town centre. Located on the North-Eastern edge of Cheltenham, heading out toward Winchcombe, Cleeve Hill features stunning views of Cheltenham and its surroundings. Cleeve Hill is the highest point in Gloucestershire, and the highest peak of the Cotswold Hills. There are countless footpaths over the 1,000 acres of Cleeve, including a National Trail. On a clear day you can see the Malvern Hills and the Black Mountains of Wales. There are many examples of rare wildflowers, and the land is maintained using traditional flock grazing. There are also historically significant areas including an Iron Age hill fort. MALLARDS PIKE Where: Speech House Rd, Coleford GL16 7EL This beautiful setting is a great place to get active. With a range of running trails, miles of walking trails and peaceful lakeside walks you can take it whatever speed you like. A stunning place to visit all-year-round.

For more ideas on What's on in Cheltenham, take a look at www.visitcheltenham.com W W W.W E L L B O OK .C O.U K

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FOOD & DRINK 02

Sourcing gluten-free bread and sourdough means they can offer breakfast dishes like eggs Benedict and smashed avocado with poached eggs – and they have their own gluten-free hash brown recipe for that perfect Full English. Soups, sandwiches and salads are all available without gluten too – as is the Sunday roast lunch with their specially made gluten-free gravy.

Healthy-

Eats

Whilst we cannot eat in our local restaurants you can still enjoy quality vegan and gluten-free food from the safety of your home. From takeaways to delicious at home boxes Visit Cheltenham share the best of what our local independents offer. 01

Fat Toni’s continue to provide takeaways during lockdown from all three pizzerias in Cheltenham, Stroud and Quedgeley. order via their website or over the phone 7 days a week. www.fattoni.co.uk

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You can still get the taste of Woodkraft through lockdown with their ‘At Home’ boxes for brunch, dinner, Sunday roast or a whole weekend package delivered to all Gloucestershire postcodes and Nationally. All available via www.woodkraftcheltenham.com 03

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THE COCONUT TREE

FAT TONI' S

LUMIERE Varied Best of British Seasonal Menus One of Cheltenham’s top fine-dining restaurants, with its intimate dining room and friendly service Lumiere is the perfect choice for a special occasion. The menu changes frequently based on what produce is in season, with the choice of a six or eight course tasting menu along with an optional flight of matching wines. Everything is made in-house and many of the dishes on Lumiere’s menu are gluten-free, and they are happy to cater for other dietary requirements.

FAT TO NI ' S Gluten Free Authentic Italian Pizza A real, authentic Italian pizza, with a crispy base piled with rich tomato sauce and creamy mozzarella, is one of the things that many people miss the most when they have to stop eating gluten. But at Fat Toni’s Pizzeria, they’re proud to offer a varied and extensive menu which caters for people with as many dietary requirements as possible. This small local chain is rated as one of the best places around for pizza. And with gluten-free pizza bases – and a vegan chef who offers vegan cheese in place of regular mozzarella at no extra charge, a taste of Italy’s accessible to everyone.

WOODKR AFT Fresh Season Food with Dietary Options Set up by Chef Simon Wood – MasterChef 2015 Champion – Woodkraft offers all-day dining using local and seasonal ingredients in a relaxed atmosphere.

BAR & WOK

Since the first lockdown you can experience ‘Lumiere at Home’ a delicious 3 course meal, plus canapes and homemade bread prepared by their chefs to be finished off at home. Chef Jon releases a series of weekly changing, delicious seasonal menus once a month. Book your Lumiere at Home experience via the 04

VINNIES Plant based Wholefood Restaurant Cheltenham's original Vegan Eatery, Vinnies offers a variety of vegan and vegetarian dishes with 'clean eating' at their core.. Although they are not currently open, you can purchase and download Vinnie's' e-cook book, full of recipes that fit your dietary needs with bespoke dishes. Flexitarian and plant-based dishes. or their 6 week personalised wellness program to inform, educate and reform your habits and regimes to prioritize holistic wellness to its optimum. Order now via www.vinniesshop.uk

LUMIERE

WOODKR AFT

BAR & WOK Noodle Bar Bar & Wok on the lower high street was inspired by the noodle bars found in China and Hong Kong, creating fast and fuss-free Chinese dishes in a relaxed atmosphere, with diners sharing long tables. Fresh vegetables are grown locally, adding bags of flavour to their vegetarian and vegan dishes.

FOOD & DRINK

THE COCONUT TREE Authentic Sri Lankan Street Food Bringing the flavours of Sri Lankan street food to Cheltenham, The Coconut Tree is known and loved for its friendly, no frills style – think paper towels instead of napkins and candles in half-coconuts – which lets the food do the talking. The menu features lots of good value small plates which lets you mix and match, trying out different flavours.

Bar & Wok's special vegan menu includes sharing platters, noodle bowls and soups, making it a great place for vegan dining in Cheltenham. Their menu of 'big plates' also lets you pair light and fluffy fried tofu with a choice of rice or noodles and one of their tasty sauces, from ginger and pineapple to spicy hot and sour Szechuan. And although the kitchen does also prepare animal products, they make sure ingredients are kept separate and utensils are thoroughly cleaned.

Many Sri Lankan dishes are naturally vegetarian and vegan, using coconut milk instead of dairy, and the restaurant was a finalist in the 2020 Vegetarian & Vegan Awards’ restaurant of the year award. Much of the menu is gluten-free too, from traditional curries made to family recipes to their amazing polenta-battered mushrooms. Experience an explosion of flavours at home with a takeaway from The Coconut Tree during lockdown. Available 7 days a week and 50% off all food (collected from the restaurant) Monday-Wednesday until June 2021.

288 Bar & Wok are offering click & collect orders through lockdown. You can order via their website or app from Tuesday to Sunday

Book your at Home Feast via www.thecoconut-tree.com 07

THE FIND Bringing the traditional English coffee house to Cheltenham, The Find café on Regent Street combines artisan coffee with mouth-watering food created by their creative chef Iain using the best ingredients sourced from suppliers in the local area. Vegan coffee-lovers can choose from a soya, oat, coconut and almond milk alternatives, and the drinks menu also includes fruit smoothies, a creamy coconut milk vegan milkshake and a coconut and matcha frappé. The café always has a selection of vegan cakes available which changes daily and they are happy to adapt their menu for vegans by swapping out ingredients. During lockdown The Find are still open 7 days a week, 11am to 2pm for takeaway and home delivery, ordeer now www.thefind.co.uk THE FIND

THE SWAN Authentic Indian Street Food Located at the end of the High Street, The Swan is a relaxed free house pub which is popular with local vegans for its authentic Indian street food. The menu features a mix of small snack plates, chaat (snacks) and large plates, so you can easily share with friends. Vegan options include samosas, sabj seekh vegetable skewers and baigan bharta aubergine curry. Many of The Swan's drinks are sourced locally, with beers and ciders from around Gloucestershire and wines from around Europe, including organic and natural options which don't use animal products to clarify them so are suitable for vegans. Whilst you cannot dine at The Swan get delicious drinks and super tasty Indian street treat to enjoy in your home. Available to order via their website from Tuesday to Saturday www.theswancheltenham.co.uk

Keep up to date with all that's going on around Cheltenham on the Visit Cheltenham website www.visitcheltenham.com

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ISSUE#1

WORKPL ACE WELLBEING

Lockdown Lethargy Almost 90% of UK workers are suffering from some level of lethargy due to the ongoing lockdowns and isolation of working from home. So how can you as an employer take action to help your staff feel supported, and boost their energy levels? If you have noticed that your colleagues are talking more about feeling tired, lacking in motivation and feeling like lockdown 3.0 is taking more of a toll than the previous two, you are not alone. A recent Linkedin Poll conducted by Actus* revealed that nine-in-ten UK workers have experienced some level of 'lockdown lethargy', with lower energy levels than normal whilst working from home. Since lockdown was enforced in March 2020, we have all had to adapt to a new way of living and working. For many of us lucky enough to work from home, this has meant much more time in our houses, which although has its positives also comes with its own stresses. Whether it's being isolated and relying on zoom for daily interaction, juggling family life with work priorities, caring for loved ones with little support, to those who have been furloughed, leaving them without a schedule or purpose and the burden of financial worries, we have all been living an emotional rollercoaster, causing a lot of mental strain. Whatever the circumstances, research suggests employees have endured a massive blow to their mental health, with one Savanta poll showing the net impact of the crisis has been a 27 point decline in staff mental health. So what can we as leaders do to motivate staff back to ‘normal’?

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S TA RT W I T H A L I T T L E MORE HUMANOLOG Y According to scientific experts like Professor Luke O’Neill, author of 'Humanology: A Scientist’s Guide to our Amazing Existence', Humanology® is the science of understanding human nature, and by this, what makes us tick. By deepening our understanding of people, and providing them with the tools needed to overcome the challenges that we face we will thrive. So, with this in mind, employers need to focus on the person first. Before diving into the working week, take time to discuss and understand their unique circumstances and challenges. Putting the individual first, will make them feel valued and opens the doorway to performance excellence*.

MAKE SURE YOUR TE AMS

TA K E A B R E A K

It is easy to find yourself sat at your desk going from zoom meeting to zoom meeting. It is important to take a break. For your eyes, your brain and your physical health. Make sure you are encouraging your teams to take regular breaks. Or, allow shorter days, or more flexible working to enable your teams to get the things done that they want to - from a morning workout to an early evening walk before it gets dark. This could help make your staff feel more refreshed and even trusted to manage their own time efficiently.

*H U M A NOL O G Y.C OM / H BR .ORG/ W W W. SL E E PF OU N DAT ION .ORG

SPE AK TO YOUR EMPLOYEES OV E R

PHONE

We know it's alot easier to text, email or whatsapp to but once in a while, pick u and check in with your s just saying 'hello' or 'good change the process of their d

Taking time to talk to some particularly in lockdown can feel valued and seen when daily face-to-face interac possible.

SHOW A LITTLE

G R AT I T U D E

Many of us are working l taking on the task of others on empty. Sometimes a of gratitude can mean the employee and give them th need to keep going.

Whether it's a little thank virtual post-it on their desk their day or something mo it's always nice to know yo caited and valued.

drop a quick o a colleague, up the phone staff or even morning' can day*.

eone verbally, n help them to those normal ctions aren't

longer hours, s and running small show world to an he boost they

you email, a k to brighten ore elaborate, ou are appre-

SW E COT RI O N L TAICT EL E KP

TA L K A B O U T T H E

FUTURE

In times of uncertainty it is iimportant to keep your employees informed. Discussing growth opportunities or even the struggles the business is facing and the growth plans will help people feel part of the business and valued. It is easy to recognise the work people are putting in, but research shows that to show that you see progression for them is important.

OPEN DIALOGUE CR E AT E A N

Make a conscious effort to maintain an open dialogue with staff and teams. Ensure staff know that they can talk about any challenges they face, projects they are struggling with or their own wellbeing. In a typical workplace day normally, you could nip to your boss’s office to discuss something or have team mates to bounce ideas off. Sometimes we may be 'too busy' for this as it is not as easy to do in lockdown, but make sure you are available and willing to discuss any issues your team face.

'OFF SCREEN' TIME ALLOW FOR

We all know the perils of too much screen time, it can interrupt quality sleep, over stimulate your brain and reduce your energy levels*, yet with more of a requirement to be 'online' Brits are now spending more time than ever on screens, with research from Fight for Sight showing we've upped our usage which is having an effect on our eyes. Limit meeting duration and enforce screen breaks for your teams and even 'no screen hours' in the day to help people take a break.

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WORKPL ACE WELLBEING

Local Businesses PIVOTING Local businesses across Cheltenham and Gloucestershire have been adapting to the current working conditions to survive and thrive. Here, we share some of the local heroes pivoting successfully, and why now more than ever we can be inspired to support local.

CULPEPPER & CO N ATA S H A W I L L M O R E , FO U N D E R

Natasha is a passionate and committed founder of a content, design and branding agency - (and the creators of our great branding and assets). Committed to supporting local, Natasha works with many wonderful companies, in the Cotswolds so we wanted to share some of the ways her team has helped other businesses to pivot and respond to the business challenges of 2020/21. "My own 2020 has been a mix of sunshine and shade," says Natasha Willmore of Culpepper & Co, "But in a year where we all faced unfamiliar challenges, I'm immensely proud of the diverse range of work that we have created together." Supporting local and small to medium-sided businesses, despite the challenges of 2020, Culpepper & Co has successfully helped a number of their clients to pivot and maintain their presence in the local community whether through campaign and content creation, graphic design or promotional support. Their work is a true show of their grit and determination as a team, to continue to help build brands locally .

LARKSWOLD A project last spring saw the launch of Larkswold’s creative workshops. Despite the original intention for these workshops to be around the kitchen table, Natasha and the team helped to swiftly alter the format and continued to bring-to-life their client's vision, switching to launching the workshops in a socially-distanced marquee, surrounded by the beautiful Cotswold countryside, whilst still maintaining founders Melinda and Emma's vision. www.larkswold.com

CORNICHE CARDS & GIFTS Another client, Corniche Cards and Gifts who, pre-lockdown were selling their goods in shops, had to quickly pivot, so Natasha donated her time to help create and promote a range of items that would help connect families, friends and show our appreciation for frontline NHS workers. There was such positive feedback to the range that St Johns Ambulance got in touch for their own special card to send to their own teams who worked throughout the pandemic. www.corniche.cards

HOPE FOR TOMORROW As the country entered its third lockdown, mobile cancer charity Hope for Tomorrow got in touch with Culpepper & Co to help them raise awareness of the devestating affect the pandemic has had on this essential charity. The task was to raise awareness of the need for fundraising. Natasha and her team gave their time to create the campaign 'Going the Distance', which reflected the miles this incredible charity travel with their mobile treatment units, to bring vital cancer treatment to people locally. www.hopefortomorrow.org.uk

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THE FIND

SW E COT RI O N L TAICT EL E KP

A long-standing client of Culpepper & Co's, The Find in Cheltenham was also hit hard by the ongoing closures of the hospitality sector. Natasha worked with owner David and his team to help support them as they adapted to the changing landscape and become a take-away offering. From take-aways on foot, drive-by takeaways to home delivery boxes, The Find have done it all with Culpepper & Co there every step of the way to create marketing and promotional materials to let the communtiy know about it. www.thefind.co.uk BABEL BABIES Co-founded over a decade ago Babel Babies has provided hundreds of families with a fun approach to learning languages, together. Due to the pandemic, baby classes were no longer possible, so Cate needed a way to get her baby and toddler and pre-school sessions online. Babel Babies and Natasha's team worked tirelessly to build a library of illustrations and a website that would host a 40-week video course. They also created a range of both digital and printed supporting materials and provided on-going social media support. The project has been an incredible achievement for all. www.babelbabies.com

CULPEPPER & CO As well as supporting the work and changing landscape for many of her clients, Natasha has also spent time exploring her own brand's vision; "During a special socially distanced workshop at Larkswold, the creative team took the opportunity to delve into the magic of Culpepper & Co, what they were doing right and what they wanted to do going forwards.

COTSWOLD SERVICED A PA RTMENT S

"The feedback from these key members of the Culpepper & Co family brought to light the value they've taken from the coaching and consultancy side of our offering, alongside the creative" says Natasha, "Culpepper & Co was built on my passion for giving local, creative and charitable businesses a show-stopping identity. I like to think we always achieve this, but a big part of the journey involves me leading clients through a motivational and revealing Brand Discovery Workshop. "I've come to realise that this is my most important contribution; offering a comfortable, hospitable environment where my clients and I can stand back and look at the wider landscape, revisiting, re-defining and re-discovering the beating heart of their business" explains Natasha. "And, with a growing team of talented creatives making these dreams a reality, the results are mind-blowing and incredibly rewarding for our clients, and for us." Learn more about Culppeper & Co's work and see what they can do to support your business, take a look at

Cotswold Serviced Apartments, is a local business providing luxury modern serviced apartments throughout Cheltenham. With travel restrictions and weekend getaways cancelled, serviced apartments are the last thing you might think you need in these strange times, but think again. Cotswold Serviced Apartments are still open and offering their spaces for a host of alternative needs. In the first lockdown the team adapted their offering for those still able to travel for work, as well as providing two frontline workers with FREE accomodation to ensure they were able to go to work safe. They have also offered further discounts for other frontline workers. With the stamp duty holiday and everyone trying to push their house sales through Cotswold Apartments also provide guests

who need accommodation stays of any length from 1 week or 2 months, they can help! All of their buildings and apartments are COVID secure with cleaning products complying with the EN1776 standards. They also use local company Cheltenham Hygiene & Cleaning Services, for their COVID-19 fogging services to keep all staff and guests safe. The team is also commited to working with local partners and businesses providing everything from catering packages to local recomendations and hope that once restrictions lift, they will be able to provide quality accomodation to people looking for a much needed break away. See more on Facebook - Cotswold Serviced Apartments Ltd Instagram - @csapartmentsltd

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T H E C H E LT E N H A M W ELLBEING FE STI VA L Of course, we have to mention the very business that is the reason you are reading this magazine The Cheltenham Welbeing Festival (CWF). As our loyal followers know, Alex and Lottie, launched CWF in 2019, ploughing our savings and every spare second we had to create a community-lead festival, designed to provide greater access to wellbeing locally. Our inaugural year was more than we could have expected, especially for such a small team. With the incredible support of our sponsors, partners and many passionate volunteers, we managed to create 7-days of incredible content, bringing together local businesses, experts and speakers to help break-open discussions around health, mental health, and wellbeing. Plans to host our second annual event in September 2020 were underway, but as was for so many, the world had other ideas. As two self-employed individuals, one with an events business, the other a fitness pro, our worlds were turned-upside-down. Add to that a new pregnancy, one hospitalised parent due to Covid-19 and another in the vulnerable category, a year of lost revenue and the postponement of CWF twice. we are pretty sure you wouldn't blame us for questioning our own resilience. Instead, our passion for wellbeing and desire to provide support to our community was our driving force, so we went digital, to create not one, but two 'Virtual ' Wellbeing festivals in quick succession. Each of the festivals in May and September 2020 ran across three days, featuring over 70 speakers and some of the UK's leading experts in health and wellbeing. We provided over 65 talks - now available on-demand, and supported over 6,000 viewers from across the UK and the globe! What was interesting for us is how our business model has now changed. We believe that EVERYONE 76 ISSUE#1

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should have access to health and wellbeing support when they need it most. With these two festivals we made our content FREE to frontline workers, the vulnerable and those in need as a result of the pandemic, with profits raised going to the NHS Charities Together Trust. The feedback we had was incredible, with people citing that our festivals made them feel connected in a totally disconnected world. That it gave them the knowledge they needed to understand their feelings and emotions and the support to build resilience. We are now in the process of becoming a CIC - a charitable interest company, so that we can create content and campaigns that can be run locally to help those who need it the most. This is also the reason we brought forward the launch of The WellBook and this incredibly exciting digital guide. We want to not only support our community but help our local businesses to thrive. The wellbeing sector will be needed more than ever post COVID, part of our local re-generation and vital to support our community. Through the WellBook and the Guide we want to help support local people find the experts that can help them to live life well at every stage of life, whilst also supporting local businesses to thrive. Our hope is to bring back the Cheltenham Wellbeing Festival in 2022, providing we can gain the commercial and local support for it and lockdowns -permitting, but for now, we will keep you connected through The WellBook and our magazines. If you are passionate about wellbeing, head over to the website for the latest news and updates, and follow us via @cheltenhamwellbeingfestival or @wellbookuk - you can also get in touch to tell us what you would like to see more of in the next issues, or to support us and get involved. alex@cheltenhamwellbeingfestival.com

C A LCOT M A NOR & SPA N ATA S H A RU S S E L L E V E N T S

Despite this, Natasha has show incredible resilience, determination and adaptability during what has been a tumultus time and carved a new niche for her business as a 'virtual' and 'hybrid' event consultant. "We took the bull by the horns so to speak and have thrown ourselves into this new world, taking chances, innovating, testing, and learning and now can safely say we have created a new offering" said Natasha.

Spend less time in the kitchen and more time with your loved ones this winter and discover how Calcot Manor has created their very own ‘Calcot at Home’offering. The talented culinary team at Calcot have created a series of pre-designed menus so that all you need to do is follow Chef’s reheating instructions; and you have a delicious meal to enjoy at home. With a new menu every two weeks,there is always something new to enjoy. Think Calcot-class food in the comfort of your own home - just the thing if you're looking to elevate your lockdown date nights. Book Now Via : www.calcot.co

"Virtual events were on the rise even before Covid-19 as they were beginning to start changing how we could connect and meet. But since COVID, there has been an immense flow of technical development in this sector and it is now possible to create inspiring, engaging and exciting virtual events. "We have run webinars for clients who need to share important updates with their members, we supported a homeless charity to take their flagship sleep out event virtual, we supported an overseas colleague to create the ultimate 2-day destination showcase with a real time 2-day trip to Norway, creating serious FOMO on social media. "Most recently we have focused on an accessible event for those with vision impairment to kick-off a fundraising campaign for a charity. "Not only have we had to consider what works on an event objective basis, but also consider the functionality for those who have visual impairment to ensure they are not excluded. "We also produced an event that formed part of the Climate Adaptation Summit, a two-day event at the Hague, this was an opportunity to really showcase how we can work remotely with remote teams. The project team were spread across Europe and the US, our 2-hour segment was filmed and pulled together in a studio in Geneva, with speakers from around the world and us in Cheltenham managing the whole thing. Thanks to this advancing virtual world, Natasha's reach has gone global and her contacts span across continents for both in person and online events. "Whilst we like everyone else long for in real life meet ups, parties, festivals, conferences, and celebrations, we have seen and been part of some really engaging and exciting online events. It is not the same, it’s different, but it’s OK to be different." Moving forward it is likely that many events will retain online elements, or have a ‘hybrid’ nature, so Natasha and her team are one step ahead. A great achievement for a small, local business. To fiind out more about how Natasha can support your next event, take a look ather website www.natasharussell.co.uk.

K I N D N E S S AT T H E QUEENS HOTEL No Child Left Behind (NCLB) and its partners from the Cheltenham Business Improvement District (BID) and Marketing Cheltenham worked with The Queen’s Hotel in Montpellier, to develop an innovative way of making the most of the scaffolding and fabric covering for the building works over the Festive period. To make the most of this dressing, the organisations developed a children’s artwork competition to complement the NCLB theme of ‘Kindness at Christmas’. More than 500 children took part from 13 schools with. 24 winners chosen, one for each day of advent, and every winner will be invited to bring their family to the Queen's Hotel for a special afternoon tea post lockdown. www.nclbcheltenham.org.uk. W W W.W E L L B O OK .C O.U K

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WS OERCKTPILOANC E

The Queen of pivoting, Natasha Russell, is a local business owner and specialist in event management and production. As one of the hardest hit sectors in the pandemic, events have essentially been closed since March 2020, and almost a year on, still with no road-map set for its re-opening.

AT H O M E M E N U

WORKPL ACE WELLBEING

HOW DID #ENTRYLEV

All of the advic do well in the i presumptuous the interview in

How to Cope with REDUNDANCY & Job Hunting in COVID Times Over one million people have been made redundant already since the pandemic, and many more sadly may fall victim as COVID continues to ripple through the economy.

Here, Alexa Shoen, career coach and founder of #Entry Level Boss, and author of the book of the same name, shares her insight into guiding you through the process of securing your next role. HOW DID YOU GET INTO COACHING? I became a career coach because I couldn’t figure out how to get a job to save my life. So much career advice comes from the perspective of being a holier-than-thou, and super successful people telling you, 'yes you can copy Sheryl Sandberg’s advice' and be very successful, but it all felt a little unachievable. I became a career coach when I was 25 to get a BA in English, then I went straight to get a master’s in jazz

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"In the modern economy 80% of jobs come through personal recommendation"

The part of the how you prese best position p of interviews. al interviews, a introduction, t are going to g because it is no that we are goi

80% of the tim personal conne to hear about a

What I did ov error – jazz pe software desig realised how to the process of

WHAT SHOU

Going through about where yo you went to un qualifications, s value you can p any given day.

The thing that I boss students i you’re ever goi either know ho money, or you some time.

performance, but when I showed up to get my first job in the employment world, it just felt like such an in-elegant slog to try and figure out all of the things I wish I had been taught in school or in university. I had no clue what was expected of me and no idea where to start. So, I decided to start teaching people before I forgot how hard it was for me, and what I wanted to learn and understand.

Those things qualifications o to translate the present your C

Six years later, that’s now become my entire world and now we offer career coaching and life coaching through Entry Level Boss, as well as the Self-help book of the same name to help people with all aspects of the job search process.

This is what I food diet'. Wh you are unem start? Lets just you want to f

MANY OF U CATION FRE

YOU COME TO CREATE VELBOSS?

e job search I am obsessed with is ent yourself so that you are in the possible to get the highest number Whether those are informationa chat with friends or an informal those are the conversations that get your foot through the door, ot always through the front door ing.

me it is going to be through a ection or introduction that we get a role so that is important.

ver time with my own trial and erformer turned technologist and gner at facebook - I basically o teach people how to go through selling themselves.

ULD YOU FOCUS ON?

any job process is not really ou went to school, or where ni, its not really about your so much as knowing what provide to any employer on

I always like to say to entry level is, there are only two reasons ing to get hired and they are, you ow to make somebody some know how to save somebody

have a lot to do with your of course, but you need to be able ese skills instead of trying to just CV.

US ARE GUILTY OF 'APPLIENZY' WHY IS THIS BAD?

like to call 'the job search junkhich is when you panic because mployed and think, where do I t get my CV out there, because feel productive, or you want to

This is the most inefficient system for looking for work in the modern economy. 80% of jobs come through personal recommendation – and this is a key takeaway I want everyone to know – most jobs never even get listed on places like Linkedin, because they get filled before they even get to that stage. There are some publicly listed companies that list every single position as that is a legal responsibility, but that doesn’t mean that they don’t already have someone in mind that they are already grooming for that position, because they met them three months before networking.

HOW CAN WE SPECIALISE IN OUR SECTOR? Many people come to me and say, ‘I just want to work in marketing’ - and I say ok great, but can you be more specific than that? Marketing is a department that can often be vast with hundreds of variations on the role, so when people say that, I have no idea what that means.

WORKPLACE

ce that I saw was all about how to interview. I felt that this was very s and assumed that I had even got n the first place.

immediately get a job tomorrow. You go into a mad rush to find the jobs, scrolling every site and option. Then you find yourself realising you don’t even know what you’re looking for, but you just throw your CV in the ring and see what happens.

People don’t want to pigeonhole themselves or miss an opportunity so cast their net really wide. But instead, what I teach people to do is come up with the target employer list – which is the first step of the Entry Level Boss process – I make people answer three different questions:

ASK YOURSELF

The best thing you can do is think about the 80/20 rule. Spend 80% of your time learning how to network - and then yes of course 20% submitting applications - but I think we’d all be more excited if we did less cover letter work and more talking to people in real life.

THREE

QUESTIONS

• What industry do you want to work in? You don’t want to work in marketing that is not an industry, that is a job title. Think specifically.

• Now what type of title do you want? What it the specific role you want to do?

• Where Do You Want to Work? The physical location or area.

IS IT ALL ABOUT WHO YOU KNOW? It is important to think about who you know, but remember in today's market, anyone can know anyone, especially now we are stuck at home. Thanks to technology like twitter DM’s, Linkedin and email, you literally can know whoever you want. You have more opportunity now to connect with anyone than you have ever had. But the most important part of connecting with people, has to be understanding how to interact with those people and put yourself out there. This can be the really scary part, which is why so much of our curriculum is about how to explain yourself in a networking email or situation, so that you don’t feel like you are bragging, but that you can create rapport and connect with people successfully.

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All of a sudden what you have magically done is create an elevator pitch as well as narrow your search. There will only be a small number of employers that fit those requirements, so now you have an infrastructure as to how to approach the chaos to go strait to the job you want.

HOW CAN YOU MAKE YOURSELF STAND OUT? There are two things that I recommend. The first is ‘How to Translate Your Skills into Business Value’ - you need to look at all of the skills you have right now and translate them into, not, what I can do right now, but what I can use to add value to the employer – so think about how that helps a business achieve its goals. Whether that’s making money, saving time, growing its customer base or whatever they need, be interested in the job you’re applying for. If you can start adding that one sentence that automatically makes you appear more senior, it reveals that you know exactly what the value of your skills are and how it contributes to company goals, and that is what 95% of job seekers do not do. The second thing is that at any time you could remove yourself from the job search and focus on becoming a more employable person, even if it is only for a couple of hours. Many people over-pivot when they think about upskilling, choosing new skills that are totally far away from their core abilities. For example, people in software saying they want to go learn coding – that is a huge step and an intense process that could take months. My recommendation instead is to think - what are little baby ways that you can improve on the skills that you have right now? For example, let’s say you are an HR manager, there are probably three popular pieces of software that most HR people use and you probably know two of them, so could you teach yourself the third one, so that you are viable to all possible jobs. 99% of people won’t take the time to be curious about the skills they need to do the job that they are going to do next, in order to really make themselves the most valuable candidate for that role.

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HOW DO WE GET THE DREAM JOB? I hate using the term dream job, even in a boom economy because it is kind of like the concept of a romantic soulmate – this utopia of bliss – that doesn’t exist. I do like the concept of a job that is right for you, and now, in the COVID economy I like the concept of a job that is 25% less crap than the job you had before. We do have to be a little pragmatic. But yes, we are in unprecedented times, but even in the great depression, most people were employed, so regardless of the difficulties many companies will face, there will still be companies hiring. This is what’s frustrating but also so wonderful. In any case, all of my advice holds true, and in fact, you need to be a little bit more excellent than you already needed to be before - and that sucks, but good people, great people will always get hired.

HOW CAN YOU BELEIVE YOU ARE GOOD ENOUGH? We have to keep showing up for ourselves. This is a lot of what we do with Entry Level Boss, show up for our community. It is important when you get a rejection that you still move forwards and that’s what we are there to do, to help push you forward. You have to believe that you are great and back it up.

HOW CAN WE COPE WITH REJECTION? First of all, that client is everybody. Everyone from people who didn’t get a 2:2 in their degree to forbes 30 under 30, or the father who’s been made redundant after forty years’ service. Every

single person always fe ly the most unemploya

A lot of this is down t always taught that the you work at a successfu there for thirty years. E it out loud it feels antiq many. We all think that actually, that is the norm

I make a lot of compa and Linkedin are the s we are searching for of a job like you are sea in romantic rejection, w how much that hurts, and you’re allowed to e back to the gym Bridge a new person. But som the job search rejectio action and that’s not fa don’t acknowledge reje

The best thing we can d was a big loss today, take some time out, an That’s ok.

Community is also k when you are going with other people i Accountability buddie and I really recomme

HOW DO WE BUIL

I think you need to k happen, a lot of us pu basket and then we h it all goes wrong. I rea again use the dating a

to the fact that we were career path should be ul company and you stay Even though when we say quated, it’s the reality for t we are the minority, but mal job search trajectory.

arisons to the fact Tinder same thing. The fact that the professional pursuit arching for a partner. But we as a society all know it feels like a gut punch eat ice cream and then get et Jones style then you’re metimes when it comes to on, it’s a business transair. I don’t know why we ection in the same way.

do is to say is that ok, that now go shake it off and nd start again tomorrow.

key, it is always better g through the process in the same situation. es are really helpful, end not doing it alone.

LD UP RESILIENCE?

know that it is going to ut all of our eggs in one have to start over when ally encourage people to analogy and in the same

TO APPROACHING JOB SE ARCHING

WORKPLACE

eels like they are unequalable person on the planet.

3 T IPS

1 . B R E AT H A N D F I G U R E O U T H OW LO N G YO U A C T U A L LY H A V E : T H I S PRO CE S S I S G O I N G TO TA K E LONGER THAN YOU THINK. FIGURE OUT HOW LONG YOU A C T U A L LY H AV E B E F O R E S TA R T I N G YO U R S E A R C H .

2. GO THROUGH THE EXERCISE OF BEING A B L E TO CO M E U P W I T H YO U R E L E VATO R P I T C H – ANSWER THOSE THREE QUESTIONS WE COVERED - W H AT INDUS TRY D O YOU WA N T TO WOR K IN ,, W H AT JOB ROL E & W HER E D O YOU WA N T TO WOR K ?

3 . F I N D E V E N J U S T O N E T H I N G T H AT YO U C A N D O T O U P S K I L L : IN A T IN Y WAY A ND H OW C A N YOU PROV E TH AT TO A N EMPLOY ER

way, date multiple employers at the same time. Don’t just pause everything just because you have one possible hot date coming up, but it is important to keep as many irons in the fire and options open as possible so that those rejections or unsuccessful dates, aren’t quite the gut punch they could have been.

HOW CAN WE MAINTAIN CHOICE? When you are unemployed but not due to your own will, whether that’s a furlough turns into a layoff or whatever, I often see that job seekers then sit back and say ok what is it I really want to do with my life. What will make me feel fulfilled, but the reality is, some of us just need to get a job. So these are two separate conversations. On the one hand you have to say, ok, I need to find a job, remotely suitable for right now that will pay the bills and on the timeline I need. Then the other thing is what is going to give me professional nirvana over time. That is an existential question that for some reason kicks in every time there is a possibility of the next job, but they really, really, are separate things and if you take the ‘how do I get a 25% less crap job’ idea, then over time you will have more head space to think about the nirvana questions and work toward achieving that. But you don’t have to do it all at once.

HOW CAN WE BE MORE ADAPTABLE? None of the skills you have will matter as much as being able to convince someone that the skills you have are marketable and perfect for that role. You are the only one who can assess whether your skills are transferable. You don’t always have to start from scratch if you want a different job, but if you’re at that level where you want to shift across into a totally new sector, and think you are capable of it, then you should be able to see the skills you have and how that work out what value that adds to the new position. A lot of people do have that skill inside of them, they just can’t always see where their skills can serve them in other areas. Figure out what that second industry needs,. Sometimes we are so focused on whether we are good enough we forget to think about what we can bring to that other sector. We forget to take an interest in the job that we are applying for. All it is, a problem-solving exercise. – here is what I have, here is the job I want to do and here is the gap of what I don’t know, but can learn,

FIND OUT MORE ABOUT ALEXA SHOEN AND #ENTRYLEVELBOSS RESOURCES OVER ON W W W. EN T RY L E V EL B OS S .CO M

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Find The IMAGE CONTENTS

Career

You Wan With Life style and Career Coach Victoria Tudor Thomas

According to a recent study, before the pandemic 33% of us were thinking about making a change to their work*. which has since risen to a whopping 54% who say they now want to change how they work and live to make them happier in life and increase their wellbeing.. Here, local lifestyle and career coach Victoria Tudor Thomas, founder of VTT Coaching shares her advice on how you can find the career you want and live life on purpose.

Whatever career transition you would like to embark on one of the best places to start is by asking yourself a series of questions. Here are some great starters: • What motivates and drives me? • What am I really good at? • What suppor t net works do I have in place? • Where do I lack conf idence? • What makes me unique? Sit back and look at the questions, what do they tell you?

GET SOME CLARITY If you are looking to step up into a leadership position in your workplace or move into another, having clarity on these will help you own your leadership style and convey this to others at an interview or before. It will help you experiment and test out your ideas or perhaps reimagine or consider something you’d not thought of before.

STEPPING UP OR STEPPING OUT IN 2021 So, are you one of the 54% that wants to make a change? Do you want to step up into a new leadership role? Step out, into a new sector or to start your own business? Do you want to know how to be relevant in this space in 2021, replacing confusion, stress and overwhelm with excitement, optimism and confi-

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TRUST YOUR INSTINCTS Most of us can agree that 2020 was an unusual, weird, and unbelievable year. It changed the way we work, it changed how we function as a society and it led us to question how our work affects our lives and values. Because of this you may have a niggling worry that now is not the right time to make a change, however if you are considering it, it most likely is.

IT IS TIME APPROACH

Now that 2021 is h We – as busin collective society in the mirror and Everyone is in flux barrier to oppor more companies open to us. Also in an employee a Employees were IQ and now the quotient) is reall opportunity for y these areas to ste or to sell yoursel your new eyes an

So, once you have and can discuss t should you do to competition in 20

Sure it will be scar but where would months? Daydrea or building the life

Simple right? If yo you’re not alone career coach?

IF YOU WANT TO S T E P U P. . . FOCUS ON EQ - Be able to demonstrate vulnerability - Brene Brown does a great TED talk on vulnerability that's worth a listen.

•

here – it is time to reimagine. nesses, individuals, and a – have had a chance to look evaluate everything anew. x. Geography is not the same tunity as it was, meaning s (and potential roles) are o, what we are looking for and a leader has changed. e previously measured by eir EQ or AQ (adaptability ly important. There is an you if you have strengths in ep up and glow as a leader, lf into a new industry with nd fresh approach.

e clarity on the key questions them confidently, what else o be relevant and beat the 021?

ry and a huge learning curve d you prefer to be in twelve aming about your autonomy e of your dreams.

BE AUTHENTIC - Show transparency - there is lots of reading on this, I find Oprah’s take enlightening

nt FOR A FRESH

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•

BE RESILIENT & CONTINUE TO BUILD IT - Resilience is the capacity to bounce back when encountering challenges - Take a look at 'Be Magic, Creative Living Beyond Fear' by Elizabeth Gilbert

•

LIVE AND BREATHE JUSTICE, EQUALITY, DIVERSITY & I NCLUSION - Be aware of your unconscious bias and challenge yourself There is a brilliant BBC talk on unconscious bias as a woman www.bbc.co.uk/programmes/b09pl66d

HOW C AN A COACH HELP YOU? I beleieve that coaching can help you achieve your goals more easily. A great coach holds the mirror up to you, creates a safe space for you to explore and experiment.

IF YOU WANT TO S T E P O U T. . . •

vision board. In your vision what business are you running? What does your team look like? What do people say about your company and you? How does it make you feel? How much money do you need behind you and why? If you want to make a change then it's a good idea to start planning, including looking at finances. You can make a transition and research other careers without quitting your job.

You should have chemistry with a great coach - and if you’re working with me you’ll believe coaching is a fundamental part of your wellbeing and that you can have fun at work.

S TILL U N SU R E W H AT TO D O? ? In need of a pick-me-up? Have a listen to Victoria's new Podcast UNSTUCK - a series of personal stories and learnings from a range of entreprenuers and individuals talking about how theyhave navigated their careers and life transitions. In her latest episode she talks to one of our founders Lottie Keble-Wyatt - about her career path, as well as how Victoria herself likes to challenge herself and currently embracing the move from designer tracksuits to joyful colorful dresses, with bubblegum pinks and vibrant greens to brighten up her Zoomscapes head to www.vttcoaching.co.uk for a look or to book a consultation with Victoria.

ou’re shaking your head then - and perhaps you need a

PRIORITISE YOUR VISION - Create a

•

CULTIVATE CURIOSITY - Perhaps join a lunch club meeting or subscribe to something new,

•

EMBRACE THE POSSIBILITY OFFAILURE- Check out @elizabday for inspiration.

•

DRAW ON YOUR RESILIENCE Angela Duckworth writes eloquently on grit.

Listen to Victoria's

Unstuck

Podcast

www.vttcoaching.co.uk

*Study by themakings.com

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SHOP LOCAL

Local Brand

S A R A D A S I LVA Brazilian Sportswear sara-da-silva.com

Who is Sara Da Silva? Sara Da Silva is an independent clothing business ru n by husband-and-wife team Simon & Sara. Created when Brazilian born Sara became frustrated with the fit, quality and availability of workout wear. Sara alongside partner Simon, decided it was time to demand workout gear that was different, better and that works for us, not against us, and so this creative duo created a line of their own and Sara Da Silva Brazilian Activewear was born.

The Range on Offer Sara da Silva Brazilian activewear now produce a range of ultra-premium leggings, high functioning clothing that support the workout. This quality range is built to last and support and fit real bodies, whilst flexing around your lifestyle at any stage.

Latest Developments for the Brand? Sara Da Silva has recently developed a brand-new app to help improve the shopper experience and specifically for mobile commerce.

A Word from Sara "Right now and above all, I believe my customers are looking for connections. We want to connect with people and my customers are no different. They want to connect with people they can relate to, which ultimately creates opportunities for positive interactions, and we could all do with some positivity right now."

Sara’s Hopes for the Future "I am looking forward to more exploration for our brand, but sticking with our core principles; to create activewear that helps women to show up in the world in a more confident way."

Sara’s Three Top Tips for Supporting Wellbeing

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Create a routine and try to follow it. This will help with emotional balance and to reduce anxiety.

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Keep in touch with friends and family, whether by phone, video calls, social networks, etc., sharing feelings and worries can be helpful.

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Avoid excessive exposure to daily news!!! The majority of the time it is a poor representation of reality!

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Sara D Silva's Black Panther Leggings are our favourite product in the range. Lottie and Alex both live in them and love them for their style, great fit, durability and perfect silohette look. We highly recomend them for the active wearer. Product: Black Panther Leggings Price: £54.99 www.sara-da-silva.com

Heroes

JUST ADD MILK

Who Are Just Add Milk? As a mother of four children, ranging in ages from 10 to 24, Vicky has been immersed in the world of baby things for many years. When her eldest was born, back in 1994, everything was plastic – thrown together and throw away was the order of the day. Today, ethical trading has changed the world as we know it. We’re conscious and conscientious consumers expect products to last for generations to come. Now her children are older, Vicky has created her dream and discovered a wide range of makers and brands from around the globe, with everything lovingly created, not mass produced, following her ethical standards. .

The Range on Offer Just Add Milk is an independent online boutique offering an eclectic mix of nursery decor, clothes, gifts and essentials for babies and toddlers. Vicky's aim is to provide the most enjoyable, beautiful online experience tailored around her customers' needs.

Latest Developments for the Brand? COVID has of course been a blow for all small businesses, and Just Add Milk is no exception. Vicky's focus has been on making her online shop as much of an experience as you would get in a local boutique and tailoring it to her customers' needs.

A Word from Vicky "I am always looking to improve my services and through lockdown my customers have found it particularly helpful using my bespoke gift wrapping service, and have told me of their friends and families pleasure upon receiving their lovely gift. I've found much happiness seeing the supportive messages and feedback customers have given me.I am helping in a small way to bring everyone a little closer together, plus making life a little easier during these difficult times."

Vicky's Hopes for the Future "I can't wait to be back meeting my customers at the local street markets and running our pop up shops within the community I love so much."

Vicky's Three Top Tips for Supporting Wellbeing 1 . CRO CHE T BE A R B A BYG ROW | A L BE T TA £ 24.0 0 2. LETTERS TO MY BABY BOOK - WRITE NOW R E A D L ATER & TR E A SUR E FOR E VER ! £12.99.

Looking after yourself as a Mum is vital, here are my top tips •

Minimise pressure on yourself, you can't do everything, and no one is perfect

•

Enjoy every precious moment

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Reach out for help - you're not alone, whatever you're feeling someone is going through it too or has been through it

3. B A BY BE A R CUD D L E SE T | A L BE T TA B A BY G I F T S £ 2 7. 0 0 W W W. J U S TA D D M I L K . S H O P/. C O M

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Unique and high-quality baby clothes, toys and gifts. justaddmilk.shop/.com

SHOP LOCAL

Shop Well With local brands

There have been many changes on consumer buying behaviour in recent months, none more significant than the rise of online shopping. But buying locally will be essential in order for small, independent traders to survive in a post-pandemic world. Here, we share some of the best local wellbeing products to keep you staying well in 2021. BORN WILD TEA Artisan Tea Blends Local Artisan tea supplier Born Wild Tea, specialises in blending high quality, ethical and flavoursome tea blends. Their variety of flavours is vast with one for every taste. Price from: £4.75 bornwildtea.com

LIK A COLLEC TIVE Wellbeing Bundle A new local brand suppling a bundle of Wellbeing goodies including a MUTHA SCRUBBER Foot Scrubber, Two Moisture Masks, Cuticle Oil Pen, Pair of Cosy Soks, Jade Roller, Rosehip Face Oil, Meredith & Dew Biscuits and Pukka tea what a treat! Perfect to send to friends and family or indulge yourself. Price £29.99 www.likacollective.com

LIT TLE SOA P COMPA N Y Natural Soaps Luxurious range of natural soap is made using 100% pure ingredients, including only pure essential oils to create uplifting, nurturing scents. These all-natural skincare products gently work in harmony with your skin making them perfect for all skin types and ages and...with the Little Beast range, they also offer a gentle, natural organic soap product for the furry friends in your life Price: £3.99 www.littlesoapcompany.co.uk 86 ISSUE#1

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THE COTSWOLD ORGANIC M A SK COMPA N Y Organic Reusable Face Maks These classic, soft, reusable masks are made from premium organic cotton with an anti bacterial finish, the perfect face covering. Price: £8.00 www.thecotswoldmaskcompany.com

MERAK & CO UPLIFT Essential Oils When you need a little lift, try Merak & Co's organic.Their UPLIFT blend of exotic Ylang Ylang, sharp Lime with rich and spicy Cedarwood and Sweet Fennel notes which will bring you out of your funk. Price: £8.00 www.merakandco.co.uk

WHOLLY MILK Farm Fresh Milk & Gelato Wholly Cows farm-fresh milk is gently pasteurised and unhomogonised with a creamline or shaken to mix it. Buy a glass bottle for £2 - bring it back and re-use it every time. You can add a shot of syrup (50p) to make a delicious real milkshake. (coins required for this) Price from: £1.40 pltr

BLOOMING BLENDS Head Balm Botanical, sensory mist, amazing for soothing oncoming headaches and clearing the sinuses, or just used throughout the day to calm the mind. Prices from £12.99 www.bloomingblends.co.uk

SHOP LOCAL

Valentines or Galentines it's the month of love. Show someone you appreciate them this February with some of our 'Pick of The Best' local treats.

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DON'T GO BREAKING MY HE A RT T R E AT B OX Tash's Sugar Art This Giant geo heart shell made with white chocolate and filled with sweets and goodies, is the perfect little I love you, and comes complete with a mini hammer! Available for pre order and collection on the 13th of February see @tashassugarart or www.tashassugarart.co.uk to order yours.

EDIBLE BOUQUETS Once Upon a Tea Room The way to someones heart has got to be food... check out this fun and creative edible charcuterie bouquet. A mix of meats cheeses, pickles and fruits present in a box with bread, crackers, pickle and chutney. Yum! Order yours today. Price £49.95 @onceuponattearoom www.onceuponatearoom.co.uk

LOCKDOWN LOVE BOX Suffolk Arms Enjoy a delicious 5 course meal with the Suffolk arms which includes the option of two menus, both served with sourdoughs, chocolate tuffles and their bottled RTD Suffolk Signature cocktails (500ml 4-5 serves) , Order on Thursday by 8pm for delivery on Saturday 6-8pm. Price £75.00 @suffolkarms thesuffolkarmscheltenham. co.uk

S AY I T W I T H F LOW E R S

Blooms by Charlotte The traditional way to say I love you, Charlotte offers incredible, luxurious bouquets that will make any recipient smile full of seasonal bloomsand lots of love. Order yours today. Price from £45.00 @bloomsbycharlotte www.bloomsbycharlotte.co.uk

SCENT WITH LOVE Scented Wax Melts A specially formulated opulent, fresh and familiar floral scent with freesia, pink grapefruit, bergamot and spun sugar, to fill up your room Order yours today and use BEMINE for 15% Off.Price from £2.50 @scentwithloveshop www.scentwithloveshop.co.uk

BEST FOOT FORWARD Deya Brewery Best Foot Forward 4.4% is a traditional English Bitter with the finest Brookhouse hops. Fresh and delicious replicate of a pint from the pub.!This beer is also Vegan friendly! Price from £18.00 for 6 OR..... BUY THE NHS A PINT!

FISH & CHIP SUPPER

Pay a pint forward for someone in the NHS. Each pint paid forward will add to a bar tab hich, once back up and running, anyone from the NHS can pop in, show their ID and redeem their pint. Buy your pint today Price from £5.00 @deyabreweryshop. deyabrewing.com/co.uk

SIMPSONS Fish & Chips

Simpsons have created a wonderful –Valentine’s treat that speaks to a person’s stomach as well as their heart! The world’s first edible fish and chip bouquet. Consisting of a dozen potato roses with accompanying fish Goujons as the leaf shaped foliage, all hand-tied and presented in traditional newspaper… perfect for a valentines treat! Order yours today. Price £15.00 @simpsonfishandchips www.simpsonsfishandchips.com

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Show Some

The WellBOOK www.wellbook.co.uk LIFE COACHING Let us introduce you to the all new WellBook - a curated community of the very best well-being experts, professionals, businesses, events and services in Cheltenham & Gloucestershire, here to help you Live Life Well at any age and any stage of life. Created by the founders of the Cheltenham

w w w.wellbook.co.uk /thewellbook-life-coaching 01

trends and expert insight into what's hot in wellbeing locally, whilst also connecting you to a trusted community of the very best experts in your area 365 days of the year.

services that they offer. Come and take a look at them over on www.wellbook.co.uk.

SAR AH J SNAPE

LIFE COACH Sarah Snape is a life coach passionate about self-love and self-acceptance. Sarah works with mid-life women to help transform your mindset and relationship with yourself. She is passionate about helping you to find freedom and confidence whilst learning to love and value yourself – your whole self. @sarahjsnape

community, which provides the latest news,

invite you to learn more about the expertise and

LIFE COACH Victoria Tudor Thomas is a highly experienced lifestyle and career coach specialising in transitions and empowering you to live your life on purpose. @vttcoaching

Wellbeing Festival, The WellBook is a digital

Here we share some of our latest members and

V T T COACHING

KIKI KIRBY COACHING

LIFE COACHING Create a new relationship with yourself, re-align with your calling and fall back in love with your life with Kiki Kirby Coaching, a heart-centered business and life coach. @kiki.kirby.coaching

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APPLY TO JOIN OUR CURATED COMMUNITY TODAY

LIFE COACHING 04

WELLBOOK SECTION TITLE

HELLO@CHELTENHAMWELLBEINGFESTIVAL.COM

WELLBEING COACH

COACHING Helping tired and exhausted professional women to sail through stress, boost their energy and double their productivity so they can thrive in and out of the office and create a life they love. @zest.for.success

HEALTH TIVOLI CHIROPR ACTIC

CHIROPRACTIC, PHYSIOTHERAPY & SPORTS MASSAGE

NUTRITIONIST

ACCUPUNCTURE Purelands Acupuncture combines the best of traditional Chinese medicinal treatment with modern medical understanding to provide bespoke treatments, tailored to providing you relief from your symptoms and improving your quality of life, whilst tracking the true root of your problems. @purelands_acupuncture

L AUR A VOUT NUTRITION

NUTRITIONIST Empowering, no-nonsense nutrition education and coaching to support lifelong health and body composition management. @lauravoutnutrition

K ATE DIMMER NU TR ITION

PUREL ANDS ACCUPUNCTURE 11

Tivoli Chiropractic Clinic is a multidisciplinary clinic. The team believe that no two people will ever be the same and your treatment should be as individual as you are. @tivolichiropractic 07

FUNCTIONAL MEDICINE

Kate Dimmer is a registered Nutritional Therapist based in Cheltenham. Kate works with one to one clients and groups to help them reach their health goals using realistic diet and lifestyle changes. @katedimmernutrition

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CROCKET & CROOKE

Crocket and Crooke, based in Gloucestershire, was set up in order to provide a new medical service that aims to understand you, your genetics, your biochemical make-up and your health through tailored, personalised medicine. @candcclinic

ZEST FOR SUCCESS 05

OPTICIANS Independent Opticians with over 30 years combined experience and offer great, honest style advice. @harperandcooper

365 PEARLS OF WISDOM

365 Pearls of Wisdom is a Wellbeing and Lifestyle blog focusing on the self development journey of women, teaching them to become the expert on their own personal wellbeing. @365pearlsofwisdom

HARPER & COOPER

REUT SAPIR

NATUROPATHY Naturopath, reflexologist and yoga teacher here to inspire and empower you to achieve your health goals and support you in taking the best care of your health. and improving your quality of life, whilst tracking the true root of your problems. @reutsapir_

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FITNESS h t t p s : // w w w . w e l l b o o k . c o . u k / f i t n e s s p r o s

ZEST24

ONLINE FITNESS & PT Zest 24 is a group and online training community run by Chris Pound and Katy Van Hemelryk, focusing on getting your results. @zest.24

GOLDEN

REFORMER PILATES A dynamic reformer Pilates studio in the heart of Cheltenham. Sessions are based on achieving dramatic fitness levels, whilst strengthening and toning, improving posture and core control. @fluidpilatesbootcamp

GROUP FITNESS FOR MUMS

BUSY LIZZY

PREGNANCY & POSTNATAL FITNESS Busylizzy offers Pregnancy and Postnatal fitness classes Plus fun Baby and Toddler Classes! @busylizzycheltenham

THE HUDDLE

GROUP FITNESS With over 30 years of experience in professional sport, the founders of The Huddle bring a facility that will inspire and encourage wellness across its community of athletes, kids, parents and anyone with an ambition to improve their health and go beyond their goals. @thehuddle_fitness

MUMSFIT

Mumsfit provides all your pre and post natal and ongoing women's health needs to keep you fit, get your body back in shape safely and keep you motivated to stay strong and healthy. @mumsfitgloucestershire

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GROUP FITNESS & PT Infinite Balance provides personal training, group exercise, online fitness and wellbeing programmes focused on improving your aerobic fitness as well as providing a safe, calm and welcoming space for people to improve their strength, aerobic fitness and to stretch and to relax. @infinite_balance_x

THE FITNESS PRO -JAMES

PERSONAL TRAINER Fitness trainer, lifestyle coach and consultant to the Haybarn Spa at Daylesford, James Golden - AKA ‘The Fitness Pro’ is noted to be one of the go-to fitness experts in the industry. @aka_thefitnesspro

INFINITE BALANCE

FINAL PUSH FITNESS

FITNESS & PT James Kavanagh, founder of Final Push Fitness is The Gym Confidence Guy Here to make sure that you can walk into the gym knowing exactly what you're doing and how to do it @finalpushfitness

ZEBR A FITNESS

GROUP FITNESS & PT Group fitness glasses and outdoor farm workouts. @zebra.fitness

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LIVE LIFE WELL IN CHELTENHAM & GLOUCESTERSHIRE

APPLY TO JOIN OUR CURATED COMMUNITY TODAY HELLO@CHELTENHAMWELLBEINGFESTIVAL.COM WELLBOOK SECTION TITLE

SELF-CARE w w w.wellbook.co.uk /thewellbook-self-care 22

NEALS YEAR REMEDIES

NATURAL HEALTH REMEMDIES

MASSAGE

The one stop eco-shop stocking natural health and organic face and body care with therapy rooms on site providing a wide range of massage, skin and holistic treatments. @nealsyard

Cotswold Mobile Massage provides quality massage therapy that’s brought directly to you by their hand-picked team of professional and friendly therapists. Whether you're at home, in the office, at an event, staying in a hotel or holiday home - National Massage Champion, Kate Browne has got you covered. @cotswoldmobilemassage

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MOBILE THERAPIST Founded by Gemma Proctor, Cotswold Utopia is a mobile therapist based in Cheltenham and Gloucestershire specialising in the UK’s leading non invasive aesthetic treatment system, the CACI Synergy system. Each treatment lifts, tones & brightens skin.. @cotswoldutopia NOVELLO SKIN

MEDICAL ASTHETICS & SKIN SOLUTIONS Novello Skin aims to provide non-surgical enhanced, medical aesthetics and skin solutions for people wishing to improve their appearance and confidence. The team aim to achieve the best results and quality care. @novelloskin

COTSWOLD MOBILE MASSAGE

B - L I V I N G H E A LT H

EFT THERAPY 28

B-Living Health uses EFT to release any anxiety, fears, stress, or tension, so you can sleep better and be more productive. @b_livinghealth

BLUSHES

HAIR SALON Blushes is a local hair, beauty and wellbeing salon, creating a dynamic environments where people come to flourish. Uspired by innovation, fuelled by fun and curated for the best possible experience for our clients and teams. @blusheshair

SJP BEAUT Y

BEAUTY THERAPY 25

SJP Beauty offers a wide range of indulgent and relaxing treatments to meet your every need. From essential beauty treatments to advanced facials, SJP Beauty brings together the union of the latest skincare, treatments and wellbeing. @sara.prue STUART HOLMES

HAIR SALON Award Winning Salon - Salon of the Year, Best UK local Salon, Best Salon Experience. Luxury Hair Salon Cheltenham, Gloucestershire providing luxury hair cutting, and colour expertise as well as a variety of beauty treatments. @sara.prue

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CHILD DEVELOPMENT

WORKPLACE

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BE INSPIRED

EARLY YEARS PROGRAMMES Tania Swift, founder of BeInspired has many years of experience in the Early Years, supporting and training practitioners, teachers and parents, developing programmes and writing for well-known publications such as Teach Early Years and afPE’s PE Matters and publishing a book. @taniaswiftsound

WHISTLE WELL

LEADERSHIP COACH & VIRTUAL WORKPLACE EXPERT Focused on your organisations productivity and your peoples wellbeing. @fi_phelps

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EVERLASTING EN T ERTA IN M EN T

IMMAGINATIVE PLAY Premium Character Entertainment, bringing imagination to real life! Based in Cheltenham, covering Gloucestershire Established in 2017. @everlasting_entertainment 32

LEADERSHIP COACH & VIRTUAL WORKPLACE EXPERT Putting people at the heart get bottom line results. People-centred profitable solutions to complex workplace problems. @kiki.kirby.consulting

EM M A TAY LO R S L EEP

INFANT SLEEP CONSULTANT Prioritising restorative sleep, so that you and your family are thriving rather than surviving. @emmataylorsleep

C H E LT E N H A M E D U C AT I O N PARTNER SHIP

EDUCATION The CEP is an equal partnership of secondary schools, charities and organisations in Cheltenham. @cheltenhameducationpartnership IAM AM ME 34

CHILD MENTAL HEALTH CHARITY The positive mental health app, created by young people, for young people. Designed to educate, enable and empower. @iammeglobal

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THE WELLBOOK H A S B E E N B RO U G H T TO YO U BY L LW G RO U P LT D & OUR CIC THE FOUNDERS OF THE C H E LT E N H A M W E L L B E I N G F E S T I VA L . W E A R E A N OT- FO R- P RO F I T CO M M U N I T Y I N T E R E S T CO M PA N Y P R O D U C I N G CO N T E N T F O R O U R CO M M U N I T Y.

IF YOU ARE A LOCAL BUSINESS & WOULD LIKE TO BE

F E A T U RE D IN TH E N E X T W E L L B O O K D I G ITA L G U ID E , G E T IN TOU CH TODAY

H E L LO @ C H E LT E N H A M W E L L B E I N G F E S T I VA L .CO M INTERESTED IN SPONSORING OR S U PP O RT I N G U S. CO N TAC T

A L E X @ C H E LT E N H A M W E L L B E I N G F E S T I VA L .CO M

THE WELLBOOK : RESILIENCE ISSUE FEB 2021

Articles inside

THE WELLBOOK : VALENTINES 'PICK OF THE BEST' LOCAL TREATS