National Fitness Day - 23rd September 2020
Sometimes it feels as though we are constantly told, “just be more active”. It’s easy to say it, but with busy schedules and blinkered options it can be hard to actually make it happen. Perhaps the global pandemic has given you the time to explore some more active options, such as getting out for a walk, going for a run, cycling to work. These are exactly the types of things that you can work into your current day as a commute or lunchtime activity without needing to set aside separate time. If these seem pretty obvious activities but they don’t really give you much joy, then you need to look outside of your exercise blinkers! National Fitness Day (on the 23rd September 2020) can be a great starting point and really highlights the social and motivational aspect of fitness. From ‘plank-offs’, yoga and pilates classes to treadmill challenges, high-street HIIT classes, dance offs and mass walks.
With the surge of online technology and connection recently, there are even a whole host of activities you can take part in from home. Get Zoom installed and you’re ready to go! Always wanted to try Tai Chi? Or maybe dip your toes into some ballet shoes? If you search for it, it will be there. With online classes, make sure you always pick the beginner option if it’s something new you are trying and take it easy. Learning a physical skill online, the teacher is not always able to correct things properly, so just make sure you feel comfortable with every movement and don’t push yourself too far.
However, for me personally, online classes can be a bit lonely and lack the motivation of in-person classes and activities. In 2020 the aim of National Fitness Day is to demonstrate the inclusive power physical activity can have by celebrating how ‘Fitness Unites Us’. Especially now it seems more important than ever to be able to connect with people again and come together to help each other.
My nearest green space is Tooting Common and every morning when I walk my dog I see at least 4 different workout groups. There seems to be something for everyone, from a more gentle workout including yoga postures, to a more bootcamp style session that has a competitive element. The overriding theme is FUN. This is the key to continued exercise success! For many, exercise is viewed as a chore, it’s hard, it takes effort. I am not here to deny the effort and challenge involved in physical activity but if you are having fun at the same time it sort of cancels the hardship out. This week I’ve been lucky enough to be in Cornwall and I tried surfing for the first time. Yes it was VERY hard but I had so much fun, and I found it exhilarating. It’s that sweet rush of endorphins that physical exertion gives you that keeps you coming back!
A big barrier to exercise is cost, especially when you don’t enjoy things like running and cycling. A walk may seem tame or boring but if you have time on the weekend or on a day off it can be a great way to explore new areas. Walking for 2-3 hours (or more!) is a major form of physical activity, completely free and easily sociable with friends and family. If you love dogs but don’t have the means to own one, there are many apps which allow you to ‘borrow’ neighbours’ dogs and take them on a walk!
Think outside of the box...do you have a friend that teaches a form of exercise you want to try? Perhaps you could do a skill swap if money is tight. Or many studios around town have new sign up offers for the first month - how many are near you that you could take advantage of? Sign up to every studio, one after the other! If you hate the thought of running on your own, join a club: the social aspect is often enough to flip your perspective on something.
The days when I feel most tired, I always try and get my blood pumping a little. The endorphin release and boost of adrenaline wakes me up a lot more effectively than coffee! But remember, rest and recovery are also important. Especially with beginners, I see people go ‘gung-ho’ for exercise with all the best intentions but then burnout at the end of the week. Starting small and building up intensity is the best way to develop into a stable routine. Look after your body and give it the rest it needs. Try and incorporate some stretching and relaxation into your week. For the more experienced and frequent exercisers, a maintenance massage once a month can make you perform optimally in your workouts.
Remember, the key is FUN. Enjoy moving your body and get your friends involved, you’ll feel better.
West Norwood Therapies is in it’s 6th year and with each year has come a different phase in our lifetime. As it’s founder I’ve learned to let it evolve rather than try to control that evolution too much and no phase was less planned than this one! Not much about 2020 was expected and these extraordinary circumstances led us to contract rather than expand and we are now a team of 6 (plus me as a 7th managing things from Scotland) down from the 12 we were at the start of the year. This was a sad transistion and we have all grieved the loss of the team that was and the second lovely studio room we had to let go.
In my experience, if you can stay with the clouds awhile they gradually part to show the sunshine and I feel encouraged and satisfied that this new phase is a sunny one. In these covid-determined times we are feeling how important it is to connect and that emphasises the values that are at the heart of WNT. We are all part of this collaborative collective because we want to work with other skilled professionals, to have a supportive team around us and to be able to work with our clients in a meaningful way.
We had paused on our normal blog sharing, social media posts and promotions as we adjusted to working in an adapted way and we feel like it would be good to start to share our story of how we are now which we will do over the coming months. We will look at what WNT is, who the team are and then explore some of the ways we work using the 5 aspects of wellness Laura explored in her recent blog – physical, emotional, mental, spiritual and social.
So we hope you will enjoy following us and getting to know us better either on Instagram or Facebook and we’ll include what we can in our monthly newsletter.
WNT founder Jennie Duck reflects on what it takes to create a therapeutic environment and her pride in a team that has rallied to make the most of a challenging situation - we are so excited to be working again!
Just before lock down I was getting ready to start a massage practice up where I live in Scotland. I was looking forward to getting back to something I love and feel is valuable. Part of what I love to offer is the practical, physical aspect of massage itself – the warmth of touch, the kneading and cajoling to find release in tense muscles, the relaxation that can be found even in strenuous massage.
But there’s far more to it than that.
There’s the space and the environment that we as therapists invite our clients into, the fact of creating this ‘womb’ as a friend of mine calls it where you feel safe, welcome and accepted before we get into much treatment even. The warmth and lighting matters, the space and air matters, the cleanliness matters, the energy we’re giving out matters – there are a lot of things that go on ‘behind the scenes’ to create this environment at West Norwood Therapies.
Then there is our interaction before we actually meet in person – any calls or emails beforehand and then our initial consultation and initial chat for follow up appointments. This is when you get an opportunity to glimpse us a bit, to understand how capable we are of listening and hearing you and tuning into what you are looking for in your visit. This is important as it lays the foundations of trust which will determine how much you relax into the treatment and how our intuition feels its way as we work which can together greatly enhance the effect and value of treatment.
And then the treatment itself – in my case a massage treatment. Here you are literally in my hands! You are trusting me to work on your body and in some instances to really get stuck into areas of long held tensions and stresses that are potentially part of a self-protective armour, while keeping you comfortable and suitably covered. It requires me to be sensitive to this and to trust your body’s responses and my instincts to work where is needed but not beyond that. A lot of trust on a conscious and subconscious level as well as some intimacy in a practitioner-client relationship.
Fast forward 5 months and here we are opening West Norwood Therapies in a different light. We have had to look at our space, carrying out risk assessments and removing a lot of the fabrics and knickknacks that we had put in to make it homely and warm. As we first started to look at things I wondered how on earth we were going to retain the essence of treating people as I’ve described above. How can we make the environment inviting without an electric blanket? How can we create a bond of trust when we’re masked and you can’t see our smiles and more nuanced facial expressions? How can you feel safe enough to relax and let the therapeutic work really happen when there’s a global pandemic around?
Well, I am humbled and impressed at how my colleagues have rallied and worked to make all of this feasible and proud of what we have achieved. We have been open for almost a fortnight and the feedback has been positive both from clients and from practitioners. It is a different way of working, particularly wearing PPE and having to be careful which surfaces are touched and to dutifully clean and disinfect everything between clients, to have an air filter working and take time to air out the room. But the essence of the care, warmth and skill that they are all sharing with you as clients and the connection that they make with you is all there.
I am excited and reassured that we at WNT (minus me in Scotland and the practitioners who sadly couldn’t return due to closure of the studio space) are able to open again and be able to offer our valuable services to the same high standard as before. We know that there have been ripples of trauma touching people in all sorts of ways the past few months and hope that we can be of service to you now.
Reflexologist, reiki and sound healing practitioner Laura Devonshire looks at the various aspects that comprise holistic wellness
What is Holistic Wellness?
The word ‘Holistic’ derives from ‘Holism’, with Greek roots ‘Holos’, meaning whole, complete, entire.
Holistic Wellness is looking at a number of elements relating to a person and their way of life that contribute to them feeling at their most optimal. Each of these parts are intimately connected and if one part is out of balance it has an impact on all the other parts. Therefore, we cannot only focus on one part in isolation, we must consider all parts to have a full picture and understanding of how a person is.
Below are 5 aspects that contribute to our whole way of being:
Physical Wellbeing – this relates to our body and its associated systems functioning optimally. For this to happen we consider a number of influences: the foods we eat and a balanced diet, the amount of, and quality of sleep we have, keeping hydrated and daily exercise/movement. They all play a huge part in contributing to our physical energy levels and how our bodies cope and respond to daily demands, medical conditions and dis-ease.
Mental Wellbeing - an optimal state of mental wellbeing does not mean an absence of stress but more one’s ability to process and juggle the events of day to day life. Our mental wellbeing changes and we can experience highs and lows, it can change daily, weekly, monthly, even hourly depending on our life experiences. When we feel in balance and flow, we make healthy choices, maintain healthy boundaries and are able to be fully present in the moment.
Emotional Wellbeing - our sense of self, our self-esteem and how we think, feel and relate to ourselves and others. It is being able to recognise, feel and process our full range of emotions: joy, anger, stress, sadness etc... and our ability to communicate them with others. Our emotional wellbeing includes developing emotional resilience to be able to adapt and cope with changing situations. Our emotional wellbeing is intimately connected to our mental and physical wellbeing, it is estimated that 75% of illnesses are caused by stress.
Spiritual Wellbeing - an aspect that will look different for each person as it’s such a personal part of one’s overall wellness. Spiritual health relates to our sense of life-meaning and purpose and how we experience and integrate this into our lives. Taking time to do the things that ‘light your fire’, finding the things that inspire you and make you ‘feel alive’. It may mean taking time to sit quietly in contemplation, having a mindfulness practice. Or conversely could be more dynamic and involve activities like dancing or singing. Spending time in nature can be really soothing for the soul and cultivating a sense of being connected to something greater than ourselves.
Social Wellbeing - relates to the connections we have with other people. This can be with family, friends, community, common interest groups ie: social, work, sports, spiritual, religious etc... Overall as human beings we are wired for connection, however, one person may thrive in small intimate settings whilst another may thrive in larger groups. Having connections where you feel supported, heard and held can have a significant impact on our overall wellbeing.
We can see how each of the above parts has a significant impact on how we feel on a day to day basis and how they continually interact and overlap: How we think and feel affects us physically. What we eat affects us mentally and emotionally. How we move and how we socialise affects how we feel. So although we have broken the whole down into parts to explore different aspects of the whole, they each contribute to the whole and also each reflect the whole.
As we understand each aspect of ourselves and what does/does not work for us we can implement appropriate self-care practices to support each aspect of our lives. Sometimes we develop an image of how we are and what we are like and don’t allow ourselves to explore other possibilities. Acknowledging that on different days and at different times in our lives we may need different things and giving ourselves space to explore and room for change.
Taking an holistic approach to your wellbeing does not replace medical advice or treatment when it is needed, but regardless of any existing health issues it can be really beneficial in supporting your current and future health and wellbeing.