Is your mindset holding you back?

According to Sal Jefferies, our mindset is the architecture of our thinking, largely made up of our beliefs and values.

If you find yourself always doing the same thing and having disappointing results every time, it could be that you have a fixed mindset.

In this short video, Sal explains how you can shift a fixed mindset to a growth mindset to help you deal with life’s set backs more effectively.

A growth mindset will help you learn, adapt and grow. So if you keep failing to get the results you want, learn how moving from a fixed mindset to a growth mindset can bring the changes you wish to see.

Want to know more?

Make sure you join our live virtual Mindset and De-Stress Clinics or Stress Management Workshops with Sal on AHS Wellbeing Online, sessions can be booked here.

About Sal Jefferies

Yoga Teacher, Courage Coach and Contemporary Psychotherapist PG Dip Sal Jefferies helps people who want to overcome challenges in their life and move forward. Main areas include anxiety/stress, low confidence, relationship changes and health issues.

He specialises in human behaviour, psychology, somatic (body language), self awareness and yoga. He uses an approach utilising all his specialisms to deal with personal development and change.

Sal’s pioneering approach to personal development combines Mindset (thinking/cognition), Mood (emotions) and Movement (body dynamics and body language). When these three levels are integrated they build mental fitness, emotional resilience and a courageous mindset where inspiration, purpose and confidence become natural. 

Have your Easter Egg and eat it!

Don’t feel guilty about enjoying an Easter Egg or a Hot-Cross Bun this weekend, you can enjoy these treats without gaining weight!

To gain 1lb of fat you need to consume 3500 calories more than your daily calorie expenditure, with Easter eggs ranging from anywhere between 150 calories to 1800 you are not going to gain a 1lb fat over Easter simply by enjoying some tasty chocolate! If your scales tell you otherwise, it may well be just water, not fat, so just resume your usual healthy diet and your weight will soon settle again.

Managing your weight is not about denying yourself the occasional treat, it’s about long term changes that maintain healthy habits such as planning healthy meals, keeping well hydrated with plenty of water and keeping active. Find out more with our 5 lifestyle keys.

Relax and enjoy your long Easter weekend, then get back on the wagon with a class or two on AHS Wellbeing this week, we’d love to see you!

Happy Easter from the AHS Wellbeing Team!

Step into Spring with our 5 Top Tips to Getting Started

If your enthusiasm to start a new exercise programme has waned after the first week or two, don’t worry, we’ve got some useful tips to help you enjoy your workouts, maintain your fitness programme and have a positive impact on your wellbeing.

Tip #1 Try a variety of activities

There is no single exercise that is best for you. We need a range of activity to work our heart,lungs & circulatory system (Cardio) and strengthen our bones & muscles (Strength & Conditioning). Try a range of activities to find the ones you enjoy, because if you enjoy it, you’ll stick with it!

Tip #2 Set realistic expectations

When you’re feeling motivated to get fit, lose weight or improve your health & wellbeing, it’s really easy to set yourself unrealistic targets. If you’ve not exercised for a while, planning to exercise everyday may set you up for failure. It can lead to you feeling exhausted, pressured and giving up. Instead, build your routine gradually. Start with one activity and when you are comfortable with this, add another activity and before you know it, exercise will become part of your normal routine.

Tip # 3 Work out with a friend

This may not be easy during a pandemic, but planning to join the same online class as a friend or meeting up with them for a walk or run, once restrictions allow, can help you stick to your plan.

Tip # 4 Keep focused on your ‘why’

Our ‘why’ is what motivates us to become more active in the first place. Your ‘why’ maybe to achieve a new challenge, improve your health, lose weight or feel less stressed. Whatever it is, remind yourself everyday why you are exercising. Read our Believing is Achieving blog for some useful tools to keep you focused.

Tip #5 There’s no failure, only feedback

Changing our habits doesn’t come easy! If you find yourself reverting back to your old habits, don’t beat yourself up! See it as a journey and you have just become sidetracked, learn from it and get right back on track. For more info, read our blog on habit change.

Final Takeaway

Switch the idea of exercise to movement, here is a wellbeing hack from Sal Jefferies

Want to know more?

Try joining Sal Jefferies Mindset & De-Stress Clinic on Weds at 9.30am or catch up on our ‘On Demand’ Page, it’s a great way to get started.

Be kind to yourself

Hooray!!! It’s the first day of Spring! So to help you lift out of the Lockdown fog, we bring you our first Step into Spring tip.

This week is all about being kind to yourself.

According to Paul Gilbert, PhD, we have three types of emotion regulation systems – we’ve got the Threat System, the Drive System, and the Soothing System and we switch between these systems depending on our situation, environment and thoughts.

The Threat System

Its function is to manage threats, survive, protect and to seek safety. This activates the sympathetic nervous system and triggers an acute stress response that prepares the body to fight or flee. The body stays on high alert, great if you are in danger but long-term can lead to chronic stress and serious health issues.

The Drive System

Here, we are seeking reward and driving to achieve goals, find excitement and achieve tasks. Again very useful in certain circumstances, though can be exhausting if we stay here too long!

The Soothing System

This is when we rest, nourish our bodies, feel safe, slow down and spend time caring for ourself and others. Here our bodies can recover and rejuvenate, giving you back energy and a zest for life.

When we spend most of our time in Threat or Drive, we become tired, stressed and unable to function well. Spending more time in the soothing system will restore your body and help put that spring into your step!

This week focus on understanding how long you spend in Drive and Threat and re-balance this by doing something you enjoy each day, that ensures you spend more time in Soothing. What will you try? Maybe a relaxing bath, listening to your favourite music or time with loved ones? Whatever it is, just make it a habit to be kind to yourself.

Credit to: Paul Gilbert, PhD

Managing those dizzy moments!

Thank you to everyone who attended our virtual coffee morning last Friday, it was great to see so many of you!

If you missed it, here is a summary of the talk given by Heba Jackson, Postural Stability Instructor and Falls Specialist Physiotherapist with a specialist interest in Vertigo;

Dizziness

This guide is designed to provide you with some general information regarding symptoms of dizziness. It can be one of the most common causes of falls and should not be ignored. There are some simple tips that you can try to manage your symptoms, however you must seek the advice of your GP to have the cause of your dizziness diagnosed.

What is dizziness?

What is meant by dizziness can be different for different people. Some people may report that the “world spins”, others may report feeling “lightheaded” or “swarmey” while other may feel “unbalanced.” The different feelings can indicate what may be causing those symptoms, so when talking to a health professional it can be helpful to know:

  • How you would describe those symptoms in your own words
  • What activities bring on the symptoms
  • How often they occur (daily, monthly, yearly) and for how long does it last (seconds, minutes, hours)

Most Common Causes

  • Postural Hypotension
  • Inner ear problems – such as labyrinthitis, Benign Positional Paroxysmal vertigo (BPPV), Meniere’s Disease
  • Problems with Heart Rate or rhythm
  • Dehydration
  • Side effect of many medications – particularly those that affect the heart or brain.

Postural Hypotension

A drop in blood pressure that occurs when changing position from lying to sitting or sitting to standing. This leads to a temporary reduction in blood supply to organs and muscles and can lead to falls.

Symptoms

Most commonly occur after standing up and can include:

  • Dizziness
  • Light headedness
  • Feeling nauseous, hot and clammy
  • Blurring, greying, blacking or tunnelling vision
  • Feeling vague or muddled
  • Fainting
  • Weakness or Fatigue
  • Pain across back and shoulders
How to Measure

Ideally this should be assessed by a Health Professional. However, many participants have got their own blood pressure machine at home and may want to test their own blood pressure before discussing their findings with their GP.

Follow the instructions provided with your own blood pressure machine.

  • Sit or lie down for at least 5 minutes
  • Measure your blood pressure and write it down
  • Leave the cuff around your arm and rest for 2 minutes to allow your arm to recover
  • Stand up slowly
  • Retake your blood pressure within 1 minute and write it down

If there is a drop in the blood pressure between lying (or sitting) and standing you may have Postural Hypotension. Discuss your findings with a health professional.

Things to do if you have Postural Hypotension
  • Speak to a Doctor/GP/Pharmacist  to review your medication
  • Drink a large glass of cold water before standing up
  • Ensure you are drinking enough during the day
  • Avoid excessive alcohol and large meals
  • Try not to bend over when reaching for something. You should squat with your knees.
  • Avoid standing or sitting for long periods. 
  • Avoid sudden changes in position. Try counting to 10 before moving.
  • Exercise can reduce your symptoms.
Suggested Exercises

Marching

  • Sitting in your chair, march your legs briskly on the spot.
  • Repeat this for 10 seconds, three times.

Leg Extensions

  • Sitting down with both feet flat on the floor. Lift one foot off the floor until your knee is straight
  • Hold for 10 seconds, then slowly lower your foot back to the floor.
  • Repeat three times on each leg.

Ankle Exercises

  • Sitting in chair, place the heel of one foot on the floor then lift it and put the toes on the same spot.
  • Repeat three times on each foot

Vertigo

People suffering from vertigo may report feeling as though the world is spinning or that they are spinning. There are a number of conditions that can cause vertigo and they can be treated in different ways. You may be referred to Audiology or Ear Nose and Throat (ENT) by your GP for further tests or treatment.

Benign Positional Paroxysmal Vertigo (BPPV)

This is the most common type of vertigo and occurs on movements of the head, such as bending down, looking up, turning head quickly, lying down and rolling over in bed. The symptoms are often brief and last less than 1 minute, and are caused by some loose chalk crystals getting into the wrong part of your inner ear.

A health professional with the appropriate skills and knowledge may complete a test such as the Dix Hallpike Test to determine if you are suffering from BPPV. This condition can be then be easily treated with an Epley manoeuvre.

Other conditions…

Many other causes of vertigo or dizziness can be treated with medication or exercises depending on the diagnosis. It is therefore important that you seek professional advice.

Thank you to Heba for the useful guidance. The next virtual coffee morning will take place on Friday 26th February, we hope to see you there!

Weight Off Workshops are now underway!

This week saw the first week of our second set of Weight Off Workshops get going, and a successful first week was had by all! Delivered by Mid Sussex Wellbeing, this course can be booked by contacting the team on 01444 477191. It is an 8 week Weight Off Workshop which encourages and supports you in making changes to a healthier way of eating and increase your activity levels. Includes 6 free AHS Wellbeing Online Classes. If you think this is for you next time round, or if you’re quick you may be able to join now, give the number above a call or click this link!

The ‘Better You’ programme

A Free Personalised 12-week Virtual Exercise on Prescription programme.

Our Better You virtual exercise referral programme is a series of bespoke online fitness classes and 1 to 1 consultations run over a 12-week period to help you to feel better, improve your health and increase your mental wellbeing. It is for those who have a medical condition that can be improved with regular exercise, or have been advised by a GP, Healthcare worker of other professional to be more active.

Better You is a free programme which is currently available to residents in Mid Sussex. All you have to do is request a referral from your GP, or contact Mid Sussex Wellbeing on 01444 477191. Whatever your age, ability or health challenges you face, you can take part in our online live classes or watch them on demand, all from the comfort of your own home via the website detailed above, or our mobile app.

For further information and to join the programme visit our Better You page or for more information download our leaflet.

New Online Workshops coming soon!

Stress Management Workshops with Sal Jefferies

Created by Sal Jefferies, a yoga teacher, contemporary psychotherapist (PG Dip) and leadership coach who has been working in mind-body wellbeing and performance for over 10 years.

The workshops will run as set of 3 on a rolling basis that can be joined at any stage as they cycle through a set of content that works in any order. The objective is to learn stress management techniques that are accessible and applicable to anyone and the focus will be the impact caused by the pandemic. This is aimed at the general public and the sessions will run for 60 minutes. Each workshop opens with a piece of training that repeats each session so that at any session someone joins the course, they get the fundamental parts covered.

Dates for the course are: 29th January, 19th February and 19th March 2021 at 9.30 am. Places limited so book now!

Habit Change Workshop

Also run by Sal Jefferies, mentioned above, the Habit Change workshop will be a 90 minute session, where Sal has harmonised the excellent work of Charles Duhigg and James Clear who are experts in this field. Their work combined with Sal’s psychological training and experience can make habit change stick using easy to understand techniques which are also easy to apply.

time for change sign with led light

Sal teaches a simple model of how habit change works and uses exercises to help people create the psychological, emotional and practical conditions to make sustainable change.

The objective of this workshop is to show you that habits follow a pattern which can be used when making healthy life changes. It will also cover why willpower alone doesn’t work, how you ‘see yourself’ (which is very important) and how creating a compelling reason is vital to making changes last.

Check our Workshop timetable for more details, dates to be confirmed.

Weight Off Workshops

We are hosting a series of Weight Off Workshops on behalf of Mid Sussex Wellbeing starting on 24th January 2021. This virtual course aim to support people towards a sustainable lifestyle change by motivating them to make positive food choices, increase activity (participants will have access to up to 6 free online exercise classes) and consider practical ways to create and sustain healthy eating habits.

For more information through Mid Sussex Wellbeing, please follow this link:

New Year Offer – Rise and Shine in 2021!

Rise & Shine in 2021! We are offering 7 days inclusive membership to our online classes for FREE! With no upfront payment required!

We want to help support your mental and physical health through the ongoing COVID restrictions, so if you like it, you can continue for just £8 per month! Normally £30 per month, a potential saving of £66 over 3 months! (Better You classes are exempt).  Offer valid until 31/3/21.

Visit our home page to view the class timetable, and register today!

Happy New Year 2021

Happy New Year from all the team at AHS Wellbeing.

New Movement Class for beginners

AHS Wellbeing are really excited to bring this new class to their online timetable.

Taking place every Wednesday at 10.30am until 11.30am, yoga teacher, courage coach and contemporary psychotherapist Sal Jefferies will guide you through a Movement Class, which is ideal for beginners or those returning to exercise.

To join the class, simply register with AHS Wellbeing and you will get your first class FREE!

Here Sal explains more about the class:

Hello, my name is Sal and I teach one of the movement classes called vinyasa yoga,

This class is a movement-based class where we stretch and move and get the whole body working through a range of easy exercises which can be adapted so it’s perfect or beginners.


If you’ve not done exercise for a while or you’re working through weight issues or pain issues then this class will be very helpful. My class is really about helping you bring awareness to your body and helping you move with more ease and comfort.  A lot of the exercises really help get rid of physical tension and tightness which can reduce aches and pains. In the class, I teach so you can go to your own pace and hold back if you need to meaning you can enjoy the class and feel safe. Many of my students say they’ve gained a lot of confidence doing these classes as they move better, feel better and this has significant effect on your mood, stress levels and helps you feel good for the rest of day. 


My approach to teaching is light-hearted and encouraging and I like to make you feel welcome and safe so you can get the benefits of this practice and leave feeling calm and confident. I whole-heartedly encourage you to come to a class and see for yourself and I welcome any questions in advance so please get in touch.

I look forward to seeing you at class. Sal