The Happy Hub Draft

THE
ISSUE #1
HAPPY HUB
Keeping things happy, healthy, and upbeat!
JOURNAL
SPRING
HAS
SPRUNG
The practice of self-healing with
MEDITATION
Let Yoga deal with your
worries and stress –
so you don’t have to!
The number on the scales is
JUST A NUMBER

welco
a little slice
“
a note
from the
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what is The Happy Hub?
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who
are
we?

me to
of happiness
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what’s
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Happy Facts
TO MAKE YOU SMILE
Sir Nils Olav III
Is mascot, brigadier,
and colonel-in-chief of the
elite Norweigen King’s Guard. He
represents the third in succession after
Norway began the tradition in 1972 of
knighting a selected king penguin to serve
the high distinction.
Visit him in
edinburgh
zoo, scotland
Sea otters
hold each other’s
hands so that they don’t drift
apart while taking a nap in the
water, keeping them together.
We’re made
from the stars
According to
The National Geographic,
scientists have discovered that
elements found in the human body
come from the thousands of stars in
our Milky Way. In fact, everything
on earth originates from
stardust!
Trees
can make friends and
talk to each other
Ecologists
released surprising
research showing
that trees communicate
through their closely
connected root systems
by sending messages
via soil fungi
Baby
elephants
suck on their trunks
It’s no
different to human
babies suck on their
thumbs! Elephants are
also some of the most
intelligent animals on
the planet.
Humans
learn
to laugh and smile
before they can speak
Happiness
is truly the most
important thing!
honeybees
can
hold
hands
Their ‘hands’
resemble hooks, and
they tend to do it while
they’re sleeping!
Cows have
best friends
They tend to
experience lower levels
of stress when they’re hanging
out with their friends - doesn’t this
sound familiar?!
Squirrels
will adopt
other
squirrel
babies
This means that
abandoned squirrel
babies still get to have
a squirrel-family around
them to help and teach
them
Did you know?
That happiness has been found to be linked to lower heart rate and
improved blood pressure, as well as healthier heart rate variability.
It’s not just psychological after all - people who are happier usually
enjoy greater protection against stress and release less of the stress
hormone cortisol.

Laughing
for 10 minutes
can make
you burn between
20 and 40 Calories. As
if you needed
another good
reason to have a
laugh.
Samsung
tests
their phone’s
toughness with a
butt-shaped robot.
It even wears
jeans.
Herring fish
communicate
by passing gas!
You could also say they
communicate through farting
and bubbles, which is enough to
make anyone giggle.
Crows often
bring people
familiar presents.
Crows are actually
one of the most intelligent
animals of all.
One man’s
blood donations saved
2 million children’s lives.
A man in Australia had a
specific type of plasma that
saved the lives of 2.1 million
children with a deadly
disease.
An astronaut
wrote his
daughter’s initials on
the moon. Talk about
a one-of-a-kind, oncein-a-lifetime
type of gift.
Eugene Cernan definitely
got some major dad
points that year.
vikings
used to
give kittens as
wedding presents.
This Nordic tradition
is definitely one of the
cutest things you’ve
never heard
about.
Chicks
can
communicate
to their mothers
before they even hatch.
They can also warn each other
of danger while still in their shells,
which is pretty darn cool.
Looking at
old photos
can improve
your mood. So
pull out that old
family album and get
ready to feel those
endorphins.
The largest
snowflake
ever recorded
was 15 inches wide!
Now that is something
straight out of the
movie Frozen.
An owner’s
scent
helps their dog
feel safe. It’s sweet to think
that we make our pets just as
happy as they make us.
Blind people
smile even if
they’ve never seen
anyone else smile.
Smiling is completely,
100% innate.
Did
you
know?
Our minds are malleable. Ten years ago we thought brain
pathways were set in early childhood. In fact, we now know that
there is huge potential for large changes through to your twenties,
and neuroplasticity is still changing throughout one’s life.
The myelin sheath that covers your neural pathways gets thicker
and stronger the more it is used (think of the plastic protective
covering on wires); the more a pathway is used, the
stronger the myelin and the faster the neural
pathway. Simply put, when you practice feeling
grateful, you notice more things to be grateful for.

UPLIFTING STORIES

UPLIFTING STORIES

NEED A BIT OF
Well, here’s some good news stories from around the world that will help to brighten your day.
We've rounded up the most heartwarming and inspirational good news stories from across the globe.
NETHERLANDS
Airport pigs help keep the skies safe:
They didn’t get badges or uniforms, but they did receive a generous
meal allowance. Near Amsterdam’s Schiphol Airport, 20
pigs joined a six-week pilot program designed to reduce the
number of goose strikes at the busy international hub. The pigs
were allowed to settle in a two-hectare sugar-beet field between
two of the airport’s runways. The hope was they’d eat up any
plant life that appeals to geese and, by their presence, would
intimidate other birds in the area, too.
Collisions between birds and aircraft are a nagging problem in
aviation—in 2020, there were 150 avian strikes at Schiphol—
and these incidents can have serious consequences. Fortunately,
the pig patrol appears to have been a success: no bird strikes
were recorded during their stay. The airport is currently assessing
whether to make the pigs a permanent feature of its overall
safety program. —By Flannery Dean
PHILIPPINES
The nurses who saved 35 newborns from
a fire:
Last May, during a fire at the Philippine
General Hospital in Manila, two nurses
made sure no one was left behind
in their fourth floor neonatal intensive
care unit. Kathrina Bianca Macababbad
was bathing one of the unit’s babies
just after midnight when she heard that
a fire had broken out on the floor below.
As the flames raged, she and fellow
nurse Jomar Mallari made multiple
trips in and out of the building with
their charges. The biggest challenge was
rescuing premature babies who were
intubated and dependent on ventilators
to breathe. Holding the babies in one
arm while manually ventilating them
with the other hand, the nurses managed
to get all 35 of their tiny patients
to safety. —By Flannery Dean
CANADA
The businessman who donated an island:
There are few things rarer than pristine wilderness. This is true in Canada, which
according to Global Forest Watch ranks third in the world for forest cover loss. It’s
what makes the recent donation of a forested island within a freshwater glacial lake
in Quebec so worthy of celebration.
Last fall, Montreal businessman Andrew Howick donated 26 hectares—the equivalent
of 24 soccer fields—of richly forested Molson Island to the Nature Conservancy
of Canada. He first began buying up parts of the island in the 1990s as a way of protecting
aquatic birds and rare, diverse plant life. The donation of the island—made
possible by tax incentives for such land donations—means it will escape development
and thrive for decades to come. —By Flannery Dean
WHAT’S
YOUR
GOOD
NEWS
STORY?
Have you had
some good
news in your
life recently?
Make a note of
it here so you
can remember
it in the future:

A LIFT?
ENGLAND
Restocking the wardrobes of female refugees:
Poverty brings with it many challenges, not the least of which can be the strain of sorting
through clothing donation bins, on a mission to find the right-sized wardrobes
for you and your family. Believing that female refugees deserve more than a bag of
random castoffs, Sol Escobar, a Cambridge educator and a volunteer at migrant refugee
camps, had a novel solution. In 2020, she created Give Your Best, an online “shopping”
site that allows women to choose from an array of donated clothing posted by
volunteers. All of the clothing is free and can be “shopped” on the site’s Instagram
page. Once selected, the items are shipped for free within the United Kingdom. Since
its launch, more than 700 women seeking asylum or with precarious immigration
status have claimed 7,500 items. —By Flannery Dean
SWEDEN
Greening the steel industry with
renewable energy:
One Swedish steel company has
figured out how to make steel without
coal. Stockholm’s SSAB recently
announced that it has produced
the world’s first fossil fuel–free
steel, using hydrogen and electricity
from renewable energy sources.
Automakers Volvo and Mercedes-
Benz have signed up for the first
deliveries, and SSAB hopes to be
able to produce the steel on an
industrial scale by 2026. —By Anna-Kaisa
Walker
SPAIN
Ditch your car, get free transit:
The push is on around the globe
to reduce harmful greenhouse gas
emissions and break our collective
reliance on fossil fuels. To encourage
greener forms of getting around, many
countries are offering rebates on electric
cars. The city of Barcelona, however, is
offering up a trade: lose the gas guzzler
and ride public transit for free. People
who trade in or get rid of cars that don’t
meet environmental specs are given a
free transit pass that lasts for three years.
The approach isn’t just environmentally
sound, it’s cost-effective for residents.
And it may significantly reduce the stress
of car ownership, too. —By Flannery
Dean
ITALY
Fighting hate with art:
The number of reported hate crimes has
steadily increased in Italy since 2014, fuelled
by incendiary populist politicians reacting to
an influx of refugees and migrants. In Verona,
Pier Paolo Spinazze, a street artist who goes
by the name Cibo (Italian for “food”), is being
celebrated for his creative countermeasures.
“Verona is beautiful,” says Spinazze, “but it
has a big problem with the far right.” Whenever
he encounters swastikas and other racist
graffiti, he paints over them with colourful
depictions of his favourite foodstuffs, from
cupcakes to pizza.
His art has two positive effects. The extremists
often spray-paint over Spinazze’s cheerful
food pictures, but he simply re-paints over
their hateful messages again, and they usually
give up. The other positive improvement:
his paintings are awakening Verona’s citizens
to the seriousness of the problem. “Before
I started this, people were so used to seeing
those messages, they didn’t really see them at
all. Now people start to see and understand.”
To Spinazze, food is a natural corrective to
hate. It represents a language that connects
people and cultures. “Food is about union and
sharing,” he says. “We are all equal around a
table—everybody eats.” —By Flannery Dean

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Medit
THE PRAC
As a Professional Relaxation Therapist and Psychotherapist, I use a
lot of meditation techniques with my clients during their treatment.
I am a firm advocate of meditation as a tool because it is something
that everyone can learn regardless of age and ability, it is easily
practised anywhere (once you learn the techniques) – but most of
all, it doesn’t cost you anything but your time.
Where did meditation begin ?
Meditation has evolved over time and archaeologist
have discovered evidence of
it’s practice back as early as 5000 BCE in
many different religions. However,
our modern view of meditative
practices is most commonly associated
with the Buddhist religion
and it is considered a definite
Eastern philosophy. I would
stress that meditation should
never be viewed as belonging
to any religion nor does it
require spiritual belief, it is a
technique that develops personal
awareness and is designed to
help the user achieve a more peaceful
state of mind.
In reality, meditation is a mental exercise which has become the
basis for many other types of mindfulness. It allows us to focus
on an object, sound or purely our own mental status. It could be
described as that point where the mind ceases to be conscious
of everyday thought and can be compared with hypnotic trance
or the ‘zone’ of creativity which we all become aware of at
some point in our life. Whether it be referred
to as ‘day dreaming’ or when you are so absorbed
in producing something creative or
solving a problem – that the clock continues
to move and you are suddenly surprised
when you realise you’ve spent two hours
thinking about nothing but the task you are
undertaking.
The benefits of meditation
It is scientifically acknowledged that meditation
brings the practitioner peace
and rests the mind. A session meditating
can calms you, reduces
overthinking and allows the
nervous system to slow
down. Physically, your
heart rate will become slower, blood pressure will drop and the
rhythm of breathing will become comfortably slow and deep.
As everything begins to slow down, in a similar way to falling
asleep, our body begins the process of healing. Cells repair, the
immune system strengthens (which is great news during these difficult
days) and muscles reach a relaxed status.
Brainwaves, range from slow to fast. They are literally when neurons
‘talk’ to each other within the brain. The frequency alters
according to your emotions, thoughts or events happening during
the day. During meditation, theta waves are predominantly measured
(although Buddhist monks often achieve short periods of
Gamma brainwaves) which is hugely beneficial to our wellbeing.
Research by Harvard University into the physical changes caused
by meditation, suggests that meditation creates a thickening of the
tissue in the frontal lobes of the brain. This region being fundamentally
important in the individual’s ability to focus on activities
but also maintain emotional stability, increase compassion, empathy
and self-awareness.
This prefrontal cortex of the brain also hosts the perception centres,
connecting to fears and sensations. During periods of anxiety
or great stress, this is stimulated. MRI studies indicate that during
meditation the connections within this part of the brain become
relaxed and that levels of anxiety reduce dramatically.
Meanwhile, the amygdala – associated with emotion and emotionally
bonded memories – repairs quicker when meditation occurs.
Therefore the individual’s resilience to stress or traumatic events
is heightened, they recover more quickly and the ability to deal
with stress is increased. Therefore, deep meditation reduces stress
levels.
Leiden University, Netherlands, then extended their study and
found those who meditate regularly are more productive and can
achieve more levels of divergent thinking also known as ‘outside
the box’. Solving problems which demand a great range of thinking
skills.
Equally important are the practices of mindful meditation which
enables the mind to ‘tune out’ of distractions (aka overthinking)
allowing short term memories to be processed and assimilated
more effectively. Consequently, our memory appears to improve.
Which type of meditation should I use?
There are many different types of meditation but here are a few
that are excellent for those just starting their meditative journey:
• Sound - the use of binaural sounds or music (available via YouTube)
has been found to be highly beneficial especially if you are new to the
process. The sounds are specifically designed to slow your brainwaves
and this method is often used to support general health but also for those
suffering from Parkinson’s, depression or cancer.
• Guided meditation and visualisation – often used to start the meditative
journey or in the initial stages of hypnosis. You listen to the practi-

ation
TICE OF SELF-HEALING
with Dawn O'Donoghue
tioner or trainer, who takes you on a journey using your imagination.
You focus on listening and following direction. There is definite proof
that this improves cognitive abilities and is a great beginning to meditation
as a way of life.
• Mindfulness – now taught in many schools, mindfulness encourages
the individual to
• Observe things or events. If thoughts do interrupt this period of contemplation,
they are acknowledged and the practitioner returns to the
original point of focus. It actively uses the five senses and asks you to
focus on breathing. Mindfulness can help relieve stress, pain and treat
heart disease. It also improves sleep and can combat elements of fibromyalgia
and IBS.
• Mantras – This involves the use of a repetitive sound or phrase. This
can be formal, similar to that used by Oprah Winfrey, consisting of ‘Ong
Namo Guru Dev Namo’ which is translated from ancient Sanskrit.
However, you can use your own version of personal aspirations or words
from a song you particularly like – as long as the message is positive.
The use of
• Aspirational Mantra is that it has a hypnotic effect and implants
‘goals’ deep within the subconscious. The act of continuous repetition
means the mind empties of other intruding thoughts.
• Repetitive tasks – in many Eastern countries, you will observe people
practising martial arts (Tai Chi, karate, etc) or Zen actions in parks
and public spaces. Like mindfulness and chanting mantras, the actions
– continuously repeated – focus the mind absolutely whilst clearing other
thoughts from the conscious mind.
Preparing to meditate
Once you have decided that meditation is beneficial for you, then
you need to make some decisions about your personal practice.
If you choose to meditate to music, then you need to have this
playing before you start.
Initially, you should attempt to dedicate a minimum of fifteen
minutes for your meditation at the beginning or end of the day.
This is your time, it should be in a quiet space without interruptions
– dogs, cats, Children, phones ringing or just well meaning
people in your life who will ‘check on you’ during your meditation
time. You can practise inside (at an ambient temperature) or outside
(connecting with nature) but make sure you are warm and
comfortable.
Aim to keep your spine straight, supported by a wall or high
backed chair. You can sit on a cushion for comfort. The body
should be still, rest your hands consciously on your thighs and, if
possible, get into the habit of joining your thumb and forefinger
on each hand so that they form a circle. If this is not possible for
you, place your hands on your abdomen.
Close your eyes or focus on an area in front of you. New meditators
often find it useful to safely light a candle so that they can
look attentively at the flame. Others prefer to stare at a spot on a
wall. Many like to close their eyes.
Now place your attention on your breath. This allows your body to
cleanse of surplus toxins but also allows you to give your attention
to that and nothing else. I recommend inhaling slowly and deeply
through the nose (I count to five). Hold the breath for six counts
and then exhale through the mouth. This should be done slowly
through pursed lips. Repeat this action three to six times. If your
hands are on your abdomen you may monitor the rise and fall as
you breathe. If you find your mind wanders or intrusive thoughts
occur, just gently return to monitoring your breath.
At the end of your meditation, take time to notice your surroundings.
Thank your body and your mind for it’s cooperation.
Making the commitment
• Like all skills, meditation takes practice and you should put reminders
around you to help you remember to meditate. This may be a yoga mat,
a special cushion or a candle strategically placed.
• You may wish to leave yourself notes or set reminders
on your phone. Make your re-minders
obvious, so you set your intention to practising
your meditation. Change these
regularly to refresh your commitment.
• Use your breathing techniques when
placed in a stressful situation. You will
find it comes naturally as you get
more skilled at meditating.
I hope you try meditation as a self help
tool and embrace it as beneficial for
your well-being, stress relief and quietening
the mind, in our busy world.
START YOUR
MEDITATION
JOURNEY HERE:
RECORD
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
REFLECT

PEARLS OF WISDOM

PEARLS OF WISDOM

“
Please
Now if you please, come into all
fours, breath in deeply and on
your exhale push into Downward
Facing Dog by lifting your hips
towards the sky and then settle
into an upside down V shape
“
- it may not be the usual advice many young adults
would consider on how to look after their mental
well-being to counter stress and anxiety.
However, more people than ever before are doing
some form of Mindfulness and Yoga and the science
boffins have discovered it has some quite extraordinary
effects on the brains of those who do it regularly. It is
particularly beneficial for young adults who may have
to deal with worries about their future career prospects,
university opportunities, examination results, relationships,
body image, the impact of social media, the environment,
Covid-19, and most of all, being able to talk
openly about all of these concerns.
Yoga and Mindfulness, though considered stereo-typically
performed by hippy gurus or monks with shaved
heads wrapped in vibrant-coloured sheets sat in
mountain temples chanting, “OM”, or by ‘perfect’ looking
models clad in sleek designer leggings performing
impossible feats of gymnastics on the front of glossy
magazines, has been found to help thousands of young
people. And this is entirely regardless of wealth, flexibility,
beliefs, strength, or body shape, to simply foster
a sense of emotional calm. Though I often hear many
young adults say, but “I am not flexible enough to do
Yoga!” I often reply, “That’s like saying
‘I am too dirty to take a bath!’”
All you need is a body and perhaps
a mat to get started.
So how does Mindfulness and
Yoga work? Here comes the
science bit!
The bad news is our brains are
hard-wired to be constantly
anxious by seeking out danger
that could hurt us. The
good news is, there are some
cool Yoga and Mindfulness
tools we can use
to help us deal with
our over-vigilant
brains.
Think of your
brain as being
like an unfinished
shared
house: The firstfloor
upstairs is
by Tristessa Moore
“
feel the
weight of your feet
on the floor, noticing
their heaviness, and
the contact they are
making inside your
shoes
“
LET YOGA DEA
STRESS – SO Y
YO
FOR YOUN
where the ‘Thinkers’ live – they help us to plan ahead, problem
solve, study, and balance our emotions thus keeping us
calm.
The ground floor is where the ‘Feelers’ live. They are driven
by survival instinct; they help us to keep us safe by making
sure our needs are met. When the ‘Feelers’ sound the danger
alarm, from a potential threat, our body prepares to either
fight, run, hide, or freeze. The trouble is, the ‘Feelers’ can often
get it wrong, and will take over the ‘Thinkers’ upstairs. This
isn’t helped by the fact that the upstairs part of our brain is
under construction until our mid to late twenties. When our
‘Feelers’ take over the ‘Thinkers’, we are constantly distracted
by the need for the ‘Feelers’ to find danger. In fact, a scientific
study found that our minds wander nearly 50% of the time
and when we do, we often think about unpleasant things. This
stops us from concentrating and being good at something. Instead,
we are trapped in depressive thoughts about the past
and worrying anxieties about the future. However, both Yoga
and Mindfulness focuses our attention on the present moment
– the here and now.
Yoga is a mind-body system: ‘Yoga’ is a Sanskrit Indian word
which means to ‘unite’.’ When we are anxious, stressed, and
worried, we live too much in our heads. What makes Yoga
different to other forms of exercise is that movements are coordinated
with breathing, so that we focus more on physical
sensations in our bodies and the part of the brain that registers
these is the same place where our sense of self, and
identity lives.
By practicing Mindfulness and Yoga we come home to, and,
are more comfortable with ourselves. The more we notice
sensations and emotions, the better we are at making wiser
choices for our own well-being and self-care.

Focus of the week:
What inspired me?
L WITH YOUR WORRIES AND
OU DON’T HAVE TO!
GA
G ADULTS
So how can we use Mindfulness and Yoga to be Calmer and
More Focused? Here’s a Simple Beginner’s Practice!
Begin in Standing or Seated Mountain pose. If standing, anchor
down into your feet as you stand upright, arms at your
sides, and your feet hip’s distance apart. If seated feel the
weight down in your sit-bones with your spine long, feet flat
on the floor, and hands resting on your thighs. The following
sequence is helpful if you feel anxious or numbed out – it tells
your downstairs ‘Feelers’ that you are safe, secure, and will
help you feel more relaxed.
Orientate - simply look around the room and notice key features
of your surroundings. As you do this, try to soften your
shoulders, neck, and jaw.
Ground – this is when we feel our body, especially our feet
and legs, on whatever is beneath us. To take this a step further,
on an inhale press one foot into the floor hard, then release
and relax on the exhale. Try to feel the connection from
your upper body all the way down to your feet as you press
down. Alternate this movement with both feet until you feel
calmer.
Centre - Being a young person can feel disempowering, and
to reclaim our power, we can physically centre ourselves by
getting in touch with the abdomen by lifting the lower belly
muscles upwards. Also, if we focus our attention on the sensations
of breath, as if we are inflating and deflating a balloon
behind our belly button, we can also feel calmer.
Stress and anxiety are tiring; it steals our energy by tensing our
muscles. The following simple movements in Mountain pose
(standing) will loosen up your body. They will also help you
learn how to tune into your body’s sensations, feel grounded,
and connect to your core.
Do each movement for about one minute and in between
come into stillness and notice any bodily sensations.
In Yoga we generally breathe in and out through
our noses.
Spinal Waves – with hands gliding down the front of
your thighs, slowly roll down on an exhale, rounding
the spine with your chin tucked in, knees soft and upper
body relaxed. On the inhale gradually return up to
standing. This helps to connect your breath to movement.
Heel lifts – you can add your arms as you rise on your
toes as you inhale, then drop back on to your heels as
you exhale and lower your arms, moving in a rhythmical
manner. Balancing like this is good for your core
and feet. Feel the thud reverberate through your legs
as you drop back onto your heels to feel grounded.
Shake it off – move to the beat of your favourite song
as you gently jiggle like jelly throughout your whole
body. Taylor Swift is right; you can shake of what’s
bugging you.
Fists of Fire – this ninja ‘power pose’ strengthens the
lower body and is a great for relieving tension or anger.
It’s also very empowering. From standing take your
right leg forward with the knee bent directly over the
ankle. The back leg is straight, but balanced on the ball
of the foot, heel raised. As you inhale lift your hands
up high, as if you are trying to pull down energy from
the sky, then shout, ‘Hah’ whilst pulling your hands into
fists by the side of your waist as you straighten your
front leg. Sound and breath are important in this pose
as it calms our nervous system.
Ragdoll – this calming forward fold relieves tension in
our hamstrings, one of the main muscle groups used
in the fight, flight, or fear response. From standing with
feet hip’s width apart, fold over from your hips and
bend your knees deeply enough so that your stomach
rests on your thighs. Clasp your elbows with opposite
hands. Relax and release your upper body downwards.
Feel free to sway in this posture.
Mindfulness Body Scan – you can do this on a chair or
laid down. With eyes closed or a soft gaze, feel firmly
rooted to the ground. Starting with your feet, be aware
of sensations as you move through each body part
until you reach your head. Sometimes muscular tension
can be linked to stress, and anxiety. If you notice
anything challenging, ‘name to tame’ (label the feeling)
before coming back to the body scan.
If you feel any tension, you can hold your focus in that
spot longer and breath into that area to help it soften.
Once you have completed the scan, be aware of your
entire body. Notice any shifts in how you feel. When
opening your eyes take note of your surroundings and
all your senses – hearing, smell, and taste in the mouth.
And there you have it. A few easy Yoga and Mindfulness
exercises to help reduce anxiety and stress. Just
a few minutes every day can steer yourself towards a
happier, more peaceful, place.
Want to find out how Yoga and Mindfulness can be
of help? Tristessa Moore, is an English Teacher and
registered Yoga and Trauma Therapist at www.yogatherapyhull.co.uk
who also teaches well-being in
Schools and Colleges: www.yoyogasoul.co.uk www.
mindwithheart.org

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INTRODUCTION
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reprenim excepel luptis ex es ad utesubtitle
FAMILY
MATTERS

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MOTIVATING
&
EDUCATING
EMPOWERING YOU
TO ACHIEVE A FIT & HEALTHY LIFE
“Health is not about the weight you lose, but about the life you gain”
CAN YOU ‘WORKOUT’ THE
MENOPAUSE?
Women really do have a lot to contend with in our quest to have a
fit and healthy body. And, to top it all off, just when you thought
you’d got it all under control - The Menopause! Along with the
hot flushes, mood swings, tiredness, depression, insomnia, irritability,
and general daily craziness, one of the worst symptoms can be
weight gain. It’s sudden. It’s stubborn. And it’s often concentrated
around your mid-section. No matter how active or lazy you are, it
affects almost all women.
As angry as you may feel about this - it’s not your fault! Unfortunately
it’s one of menopauses natural processes that all females go
through, and although that doesn’t make it any easier, if you know
what to expect and you commit to doing something about it, you
can make a difference. Even the correct workout routine and diet
can alleviate some of the symptoms of menopause!
So, what can fitness after 40 look like?
It starts with exercise! It’s vital to your physical and mental health
and well-being, so here’s some tips on what you need to do to
stay (or get) in shape at mid-life. Make sure you check with your
healthcare provider before starting a new exercise program if you
have any health concerns, or if you haven’t exercised in a long time.
There are lots of physical activities that have been proven to help
protect and strengthen the heart, bones, and muscles, as well as
helping to maintain and improve balance, body weight, mood, and
overall sense of well-being. You’ve got to switch it up a couple
of times a week to keep improving your health. Here are a few
activities to help introduce some variety into your routine:
• Brisk walking
• Jogging
• Biking or spinning
• Aerobics or water aerobics
• Dancing
• Tennis
• Weight training
• Interval training

With Sarah Winn - FitSista Fitness Instructor & Personal Trainer
THE NUMBER ON THE SCALES
IS JUST A NUMBER
So, you’ve tracked your calories,
exercised daily, hit your step goals, and
drank so much water you’ve been running
to the loo all week and you’re feeling
great. But then you step on the scales,
and they haven’t moved - and you’re
gutted. The scales are just a number! –
It doesn’t mean you haven’t lost body
fat! You can stay the same weight on the
scales and go down a dress size as your
body composition changes. So, keep up
the good work and don’t give up. If the
scales aren’t moving, try measuring your
progress by your measurements, photos,
or best of all - how your clothes are
fitting.
And remember… It will take you longer
than you want. You’re going to think it’s
not working. You’re going to want to quit.
Consistency always wins, it will be worth
it. Whatever diet you’re following, no
amount of weight loss is worth it if you’re
miserable while you’re following it.
ARE
YOU
GETTING
ENOUGH
SLEEP?
ZZZzzz
START YOUR OWN
SLEEP DIARY:
Monday
Getting enough sleep is just as important for your physical and mental health,
As exercise and good nutrition is.
Sleep deprivation can not only lead to a
higher risk of chronic health problems,
like high blood pressure, heart disease,
kidney disease, diabetes, and stroke, but
it also plays a vital role in any fitness and
weight-loss goals that you may have. For
example, if your goal is to lose weight,
lack of sleep can cause your cortisol
levels to rise, (this is the stress hormone
that is frequently associated with fat
gain. It is known in simple terms to
activate your brain to feel hungry. This
in turn can affect your diet and eating
habits).
If you’re wanting to increase strength
and gain muscle, not getting enough
sleep can decrease the body’s protein
synthesis, (your body’s ability to make
muscle) and can lead to a higher risk of
injuries. Without enough good-quality
sleep, your body cannot fully recover
properly.
To be able to be at your optimum fitness
level, getting enough sleep is also very
important. While you are asleep, your
body is busy recharging and giving your
mind and body the rest that requires
to enable you to perform at your best.
While sleep requirements vary from
person to person, most healthy adults
need between 7.5-9 hours of sleep every
night in order to function at their best.
So, the question remains…Are you getting enough Sleep?
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Don’t forget to follow me on Facebook,
just search FitSista & visit my website fitsista.co.uk

QUOTES/CARDS/POSTERS

QUOTES/CARDS/POSTERS

Practising mindfulness in the natural world
HOW SPENDING
TIME IN NATURE
COULD BENEFIT US ALL
NATURE AS THERAPY
Studies in ecotherapy reveal how being in and experiencing natural settings can lead to
better mental health and feeling more relaxed. Spending time in nature or even listening
to natural sounds has been found to have a positive effect on both our thought processes
and our bodies and a recent study suggested that spending two hours or more in natural
spaces every week is linked with a positive sense of wellbeing.
TAKE A MINDFUL WALK ON THE WILD SIDE
You don’t have to return from a walk caked in mud to benefit from the joy’s nature can bring either.
Use mindfulness to attend to the present moment. Let nature and the environment hold you. Pay
attention to your senses — what do you hear, see, or feel? What’s the temperature of your skin; what
can you smell? If you’re in a kitchen garden or allotment, what can you taste?
Perhaps focus on what’s going on around you — magpies roosting, grasses swaying in the breeze,
the rustle of birds in hedgerows. Notice things you ordinarily wouldn’t, intimately investigate a leaf
or flower or take a long calm walk amongst woodland (you could even try forest bathing, see the
website below for more information).
FOR MORE INFORMATION:
Interested in forest bathing? See: https://www.forestryengland.uk/blog/forest-bathing
For inspiration and ideas on how to engage more with the natural world visit: https://www.mind.org.
uk/information-support/tips-for-everyday-living/nature-and-mental-health/ideas-to-try-in-nature/
Why taking care of your mental health could have physical benefits
ARE YOU
In terms of stress, through our own experiences as well as those of others
we all have a basic un-derstanding of what stress is and how it makes us
feel. For a more detailed understanding of stress and why some stress
is actually good for us visit https://www.stress.org.uk.
There is a clear link between stress and our immune system.
Psychoneuroimmunology is a growing area of research that
looks deeper into the connection between our mental and
emotional state, our nervous system, and our immune
If you’d like to know more about mindfulness and
hypnotherapy and how they could benefit you
contact Fran Dunning on 07973819867 or visit
https://www.francesdunning.com. Fran offers
free, weekly drop-in mindfulness sessions over
Zoom, so get in touch if you’d like to join in.

STRESSED?
With Fran Dunning
Clinical Hypnotherapist and Provider
of Mindfulness in the Workplace
function. When we’re stressed, our immune response
is affected, and our physical wellbeing
can deteriorate. So, controlling the level of
stress in our lives is benefi-cial for more than
just our mental health.
IBS Awareness
Irritable Bowel Syndrome (IBS) is also in
the limelight this month. It’s a condition
that affects many people in the UK (2 in
10 according to Bupa). IBS is the gut’s
response to external stressors (from
diet to our mental state) and causes
uncomfortable and painful symptoms. In
some cases, there is a link between IBS
and an individual’s mental wellbeing,
though how the connection works isn’t
completely clear.
Our gut health is very important and
according to Tim Spector our “gut is the
second-largest net-work of nerves outside
of our heads and has been called our
second brain.” Further research into the
gut and the microbes that live there will
hopefully shed further light on IBS and
how to manage it.
Mindfulness &
Hypnotherapy
So, keeping in mind that
we need to look after our
wellbeing, what can we do to
help ourselves? Amongst other
activities such as self-care and
exercise, mindfulness is an
excellent tool to use against
stress. Not thinking about the
future or the past but paying
attention to your life and your
ac-tions in the moment can
bring many benefits.
And hypnotherapy? The
National Institute for Health
and Care Excellence (NICE)
recommends hypnotherapy as a
non-pharmacological treatment
for IBS if symptoms do not ease
using medica-tion over a period
of 12 months. Hypnotherapy
works with the psychological
side of living with IBS. It
specifically aims to prevent any
psychological distress arising
from having IBS from making
IBS symptoms worse.

CRAFTING FOR WELLNESS

CRAFTING FOR WELLNESS

EVERYDAY HEROES

EVERYDAY HEROES

HAVE
A LITTLE
LAUGH
WITH
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To consequam aute voluptas essin
conseque assimenis ad eum

“ kind
IF YOU ARE
PEOPLE MAY ACCUSE YOU
OF ULTERIOR MOTIVES.
PEOPLE
IF YOU ARE
ARE OFTEN UNREASONABLE AND
SELF-CENTERED...
FORGIVE THEM ANYWAY.
be
kind
anyway.
honest
be
PEOPLE MAY CHEAT YOU.
honest
anyway.
IF YOU FIND
Happiness be
PEOPLE MAY BE JEALOUS.
happy
anyway.
THE
good
YOU DO TODAY MAY BE
FORGOTTEN TOMORROW.
GIVE THE WORLD THE
best
YOU HAVE AND IT MAY
NEVER BE ENOUGH.
do
good
anyway.
give
your
best
anyway.
FOR YOU SEE, IN THE END, IT IS BETWEEN YOU AND GOD. IT WAS
NEVER BETWEEN YOU AND THEM ANYWAY.
- Mother Theresa
“