Nirvana Spa

Posted: 21 May 2020 04:42 AM PDT

Stay positive

Top tips from the team

It is hard to stay positive during this period of unprecedented change and uncertainty, so we have collated a list of tips which are helping our team stay happy.

Keep in touch

Chat with friends and family on the phone or use a virtual platform – online coffee mornings, dinner parties and quizzes are all the rage at the moment! Engage with your neighbours and set up a local group to support each other.

Create a new routine

A little structure can really help. Perhaps before you go to bed make a plan for the next day to include exercise, a few chores and some time for things you really enjoy. Many online classes are available at reduced rates at the moment – why not take the opportunity to learn a new skill!

Top up on vitamin D

Spending time outdoors, especially in green spaces, is one of the fastest ways to improve your happiness and lower stress.

Exercise daily

Any exercise, from a walk to an online workout is proven to have a positive impact on how we feel. If you are struggling for motivation, why not team up with a friend? You can now walk together if you observe the 2m social distance, or you could motivate each other virtually.

Enjoy your food & plan a healthy menu

Eat regularly and include slow release foods to avoid a drop in sugar levels which can leave you feeling low. Include all food groups – did you know proteins and healthy fats (high in Omega 3 and 5) are important for your brain. Cut back a little on processed foods – whilst tempting they can have a negative impact on how you feel long term. Keep hydrated, without our normal routine it can be easy to forget to drink – why not add an app to your phone which will remind you!

Read a book

We are all guilty of spending too long on our phones – why not take time to escape to a different reality with a book. Reading before bed can help you to unwind or for a holiday like experience why not read in a sunny spot.

Sleep well

It might be tempting to lie in and then go to bed late but aim to keep healthy sleep patterns. If you are struggling to sleep why not try some one of our relaxation or meditation videos.

Positive words from our friends at Bracknell Samaritans

It's an odd world just now, and it is quite normal for your emotions to be all over the place. We always try to promote to people….. "It's ok not to be ok" – recognising this simple statement is just a small step forward to looking after your mental well being

Samaritans offers a listening service, be this on the telephone or via email. We don't give advice, tell you what to do or judge what you have done. What we do is give you the time and space to talk about and explore whatever is concerning you, having an impact on your life and the way you feel.

All our calls are anonymous, you can share a name with us if you choose, but importantly we cannot see your incoming telephone number or email address. We are available around the clock 7 days a week and all of our listeners are volunteers who are trained to provide emotional support to those who may be feeling in the depths of despair or just needing someone to talk to about what is troubling them.

You can contact us on FREEPHONE 116123 or email Jo@samaritans.org

Visit us at www.samaritans.org we've gathered some useful resources about how to manage your mental health especially at this time.

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Go the distance

Posted: 21 May 2020 04:10 AM PDT

Go the distance

Top tips to become a better runner

With exercise outside encouraged and the weather fine, there has never been a better time to put on your running shoes! But do you know how to train effectively? We've put together some top tips to help you stretch your distance or quicken your pace.

1. Warm up

However tempting it is to dash outside, a warm up is vital to prevent injuries and improve performance. Start with a walk or gentle jog and include a few mobilisation exercises such as leg swings and butt kicks

2. Mix it up

Include different training runs to challenge your body and keep you focused.

Try Fartlek training to improve your stamina

Fartlek is a Swedish word meaning speed play. Essentially – this is interval training without the structure, what's not to love! Look around you as you run and choose markers such as trees or lampposts which will encourage you sprint sections of your run before slowing the pace to recover.

Try interval training to increase your speed

Intervals should be short and sharp and last no longer than 90 secs so you can maintain an intensity of around 85% of your maximum effort throughout. Rest between each interval for 3 or 4 times the length of the drill. Build up the amount of interval reps over a period of time.

Try hill Sprints to strengthen your muscles and build confidence

Hill sprints are a great way to achieve maximum heart rate quickly, simply run up a hill and walk back down 6 to 10 times.

3. Create a playlist

Research shows that listening to your favourite tunes whilst exercising will motivate you, improve your endurance and help you to maintain a consistent pace.