People in Edinburgh who have successfully given up smoking in the last couple of years are being encouraged by a campaigning health charity to share their experiences about how they managed to quit.
As part of the charity’s preparations for No Smoking Day which takes place on 13 March, ASH Scotland is urging Edinburgh residents to share details of their journeys to live a tobacco-free life by highlighting the motivating factors which prompted their quit smoking attempts and if they gave up through sheer willpower and personal determination or the types of support they found to be most useful.
Sheila Duffy, Chief Executive of ASH Scotland, said: “Ahead of No Smoking Day on 13 March, we would love to hear from people in Edinburgh about their successful experiences in the last couple of years or so of giving up smoking for good.
“We look forward to discovering everyone’s inspirational stories, which could encourage others to quit smoking for the first time or try again to live a life free from tobacco and enjoy a healthier future with opportunities to spend their money in other ways.”
ASH Scotland is tackling tobacco head-on by campaigning to reduce the harms caused by smoking. For more information, follow the health charity’s social media channels on Instagram and Facebook.
New year’s resolutions are notoriously difficult to keep. January can feel gloomy enough without adding the pressure of ‘don’t do this’ and ‘you must do that’ to the mix.
Instead, Meadowlark Yoga is here to show you there is another way to harness the power of the fresh start without it feeling like a burden.
Meadowlark Yoga founder Karen Kirkness says: “Reframing our resolutions as an intention can be a great way to lighten the expectation and instead create opportunity.”
For many, it is a question of motivation – mainly, we aren’t really sure how to get any – but perhaps it is just a case of re-evaluating what it is we want to achieve and why.
“We often refer to the act of rolling out our mats and doing yoga as “practice”. The term reminds us that we are always in the process of learning, and that we will never reach an end goal or final posture. We are teaching ourselves that we approach this beautiful practice without expectation or ambition; we are just here to witness the experience – mindfulness, meditation and contentment. Indeed, yoga practice extends off the mat into our daily lives where we learn to apply the teachings to our ethical, moral and social lives.” – Karen Kirkness
Merging the ideas of ‘intention’ with the concept of ‘practice’ is a way to gently move into the New Year, without harsh agendas or prohibitive lists, just a soft opportunity to explore a new learning experience and a healthy habit.
“There’s no bad time to start a yoga practice but if you need that added momentum to get up off the sofa, step away from the Christmas leftovers and onto your yoga mat, there can be no time like January. You don’t need fancy gear or expensive equipment, just a yoga mat and some comfy clothes. Show up, roll out your mat and we’ll teach you everything you need to know.”
Meadowlark Yoga’s 6 Week Vinyasa Beginners Courses have seen hundreds of students move from their first time on the mat, into a regular, steady yoga practice. In these foundational courses students learn about breath, movement & alignment along with a sprinkling of the philosophy that goes behind the practice. After 6 weeks participants will be ready to join any yoga class or continue a home practice of their own.
Kirkness: “We invite you to join us in the New Year, here at Meadowlark Yoga to foster healthy habits, mindful movement and a lifelong practice, just for you.”
Venture Trust is delighted to announce Donnie Campbell as our latest ambassador.
Donnie is the record holder for a complete round of all 282 Scottish Munro’s in 31 days and is one of Scotland’s top running coaches. His main sport is ultra mountain running and has won races all over the world, representing team GB at the world trail running championships and also running across the Namib desert in 9 days.
Donnie has an incredible amount of motivation, stamina and self-belief and he wants to push others to be the best they can be.
Mike Strang, Interm CEO at Venture Trust, said: “Donnie is a shining example of what hard work, motivation and self-belief can achieve. As an ex-marine turned ultra-mountain runner, Donnie is well placed to inspire the people we work with who may not have had the best start in life. We are delighted to have Donnie on board.
“Donnie’s appointment is particularly timely as we recently launched an Outdoor Therapy service which specifically provides mental health support to veterans struggling with their transitioning to civilian life and looking for new goals and aspirations.”
At Venture Trust, we work with people to gain the life skills, stability and confidence needed to reach their potential.
Through person-centred support in communities and experiential learning in the Scottish outdoors we challenge individuals to reflect on beliefs, attitudes and behaviours so they can unlock skills and learn new, more positive, ways of approaching situations.
By adapting to environments like the outdoors, people we work with increase resilience, develop understanding of how to interact others, and improve impulse control in challenging situations. We have personal development programmes for young people, those involved in criminal justice and ex-service personnel struggling with civilian life.
Donnie is an inspiration to those facing and overcoming challenging circumstances and shares the belief that we can build skills through new experiences in the outdoors and getting out of our comfort zone.
Donnie says: “My achievements are about building mental stamina as much as physical stamina; once you reach difficult circumstances, you know you have been through it before, and you can get through it again.
“The circumstances I’ve faced in life might be different, but by offering the right support and opportunities to learn out in the wild, I believe everyone working with Venture Trust has the chance to rise from their challenges and become the best version of themselves”.
Growing up in the Isle of Skye, Donnie is used to being in the countryside and surrounded by nature. He joined the Royal Marine Commando at age 17 and went to Iraq at age 18, facing many challenges at a young age. Donnie left the marines to study Sports Coaching and Development and wanted to use his enthusiasm and coaching skills to encourage other people to reach their goals.
Mike concludes: “We are really excited about working with Donnie and hope that together we can really inspire people to try new experiences, especially in the outdoors, and push themselves to achieve their goals and reach their potential”.
The coronavirus crisis has had a huge impact on the nation’s activity levels, with 1.2 million more adults now classed as ‘inactive’ (up 2.6% to 27.1%) and less than half (44.9%) of children and young people meeting the Chief Medical Officer’s guidelines of 60 minutes a day.
The pandemic has also impacted the nation’s mental well-being, with new data from UK Coaching showing that nearly 9 in 10 coaches (87%) are concerned about the poor mental and physical health of participants. Additionally, nearly half of all coaches (47%) said one of the biggest challenges currently facing them is motivating people to return to sport and physical activity.
Coaches will be central to the nation’s restart, with research conducted by YouGov on behalf of UK Coaching revealing that 7 in 10 adults (70%) believe grassroots coaches and instructors are important in helping Britain become a fitter and more active society.
And the vital work that coaches deliver is being understood and appreciated more than ever, with over two thirds (69%) of the nation believing it is important for society to value the role that coaches and instructors play in keeping local communities active.
Yet concerns amongst coaches remain and UK Coaching, the lead charity for coaches in Britain, fear that coaches aren’t receiving the support they need in order to continue playing this vital role in communities.
With the Covid-19 pandemic causing many people to consider the need to be fitter and more active, nearly 6 in 10 (57%) of coaches surveyed are concerned about the increased cost of facilities and almost half (48%) said they needed to offer lower priced activities to enable wider access.
Access to funding and facilities also remains a barrier, with 40% of those surveyed raising concerns about the need for updated facilities in encouraging their local community to return, as well as increased access to funding for equipment (34%) and to reopen local facilities (31%).
Mark Gannon, Chief Executive at UK Coaching, said: “It is clear that the British public see coaches as fundamental to driving a more active society and value the important role they play in creating healthier and happier communities.
“The Covid-19 pandemic has revealed many of the vulnerabilities in the health of the nation and it is now more important than ever to support people to achieve healthier lives.
“Coaches will be vital as we transition through the pandemic but in order to continue delivering great coaching, we must ensure they have all the support and tools they need. From our research we know that three areas of concern remain – the cost of entry, access to and out-of-date facilities and cost of equipment.”
The research has been released during UK Coaching Week – a national awareness week to celebrate great coaching and help the nation’s coaches to share their voice, be heard and generate the investment they need to reinvent, recover and return.
Emma Hayes, Chelsea Women’s Head Coach, is supportive of the campaign. She said: “Coaches play a fundamental role in driving people to be more active and to reap all of the positive physical and mental health benefits that this brings.
“Elite coaches get a lot of attention, but really, it’s the army of grassroots coaches in communities who are making the biggest difference. That’s why I am happy to show my support for UK Coaching Week and recognise coaching’s importance in helping Britain become a more active nation.”
Tracey Neville, Performance Operations Director at Manchester Thunder Netball and former Head Coach of England Netball, said: “It’s fantastic to read that the majority of people back grassroots coaches to get the nation back to activity, fitness and good well-being as restrictions ease.
“I know first-hand the influence that great coaches can have on your life. My own coaches instilled principles in me that have driven me to be where I am now. They are at the centre of communities and bring people together in a welcoming environment to support them to enjoy sport and physical activity. That’s why I’m supporting UK Coaching Week.”
To find out more about UK Coaching and the activity taking place this UK Coaching Week, visit www.ukcoaching.org.
Volunteer Edinburgh are running a women only MAP (Motivation, Aspirations & Progression) programme adapted from our employability course, focusing on skills, confidence & wellbeing.
It will be a blended Zoom course in small groups over 4 weeks, from 28th April. For more information: Christine.Meldrum@volunteeredinburgh.org.uk.
Looking to get into work?
Changing career?
Returning to work after a break?
Struggling to sustain existing work?
We have adapted our bespoke Employability MAP (Motivation, Aspirations, Progression) course, which is now a free blended online course which will run over four weeks.
You will have access to an online portal where you can work at your own pace, and there will be online exercises and weekly meetings in small groups of a maximum of four via Zoom™.
In the fourth week we will meet at an outdoor location and transport and refreshments will be provided.
There will be a choice of times that you can book, and you will meet with other participants and the facilitators to discuss and share.
Topics will include
What I’ve got going for me (assessing your skills)
New directions and transferrable skills
Confidence and Mindful Wellbeing
Volunteering, resilience and questions and answer session
Post course options
Individual one-to-one employability coaching
CV workshop
Help to secure volunteering and/or employment
If you can identify with or are curious about any of this and would like to find out more about the course or the facilitator, please contact Christine Meldrum by email at christine.meldrum@volunteeredinburgh.org.uk or alternatively you can call or text on 0131 561 8322 or 07505 446 024 for more information.
Scots have been encouraged to build extenuating circumstances into their plans, look at the smaller goals and reward themselves to help them stick to their routines during this difficult time.
The team from Blackwolf Workout have offered those struggling four tips to help keep their days more structured.
A lack of motivation and productivity is normal for anyone during a global pandemic, whether this is in terms of keeping to a gym routine or adapting to working from home.
Everyone is feeling different day to day so it’s important to not let your entire week or routine be overshadowed by one slip-up.
A spokesperson for Blackwolf Workout said: “This has been a very uncertain year for everyone where normal routines, such as commuting to and from work, have been disrupted.
“It can be difficult to stick to the routines of the ‘new normal’ when everything is so uncertain with further potential lockdowns still possible.
“By planning ahead and building any uncertainty into your routine you’re more likely to stick to it.”
Everything seems more achievable with smaller goals. If you have one finish point in mind, try and break down the journey between where you are now and the endpoint. Within the journey, you should highlight several markers or smaller goals to help show you’re on track.
2.Reward
Everyone likes a reward and they can sometimes be just the motivation you need. If you’re struggling to motivate yourself to go to the gym, why don’t you treat yourself to your favourite meal on a Saturday night if you go three times a week? Be careful not to burn yourself out otherwise you’ll never want to get back to a routine.
3.Remind
Write down exactly what you want to achieve by our routine. Do you want to lower your body mass, look more toned or reach a lifting goal? By writing your goal down and displaying it somewhere within your house, maybe on your desk or the door of your fridge, it’ll remind you of why you’re doing what you are and help motivate you.
4.Location
With further potential lockdowns looking likely it can be hard to create a routine which you know will look the same in the next few months. Try and incorporate things that you can do at home, such as home workouts, into the routine.
If you do want to go to the gym, consider how you could do this at home if they shut. By planning as much as you can and considering these options before they happen it means you’re less likely to be thrown out of routine if they do.
Early nights, getting in touch with nature and building exercise into the day could help boost motivation as the chilly days set in.
The health and wellbeing experts at Testogen have put together their eight top tips for those wanting a natural boost as the days get shorter and colder.
Getting to bed early, eating well and exercising during daylight hours are among the advice suggested by the experts.
Other suggestions include looking at exercise routines, changing workout times and training with a friend.
A spokesperson for Testogen said: “A dip in motivation at this time of year is only natural. The days are shorter, the mornings darker and the temperatures are dipping. The good news is there are lots you can do to give motivation a boost.
“Heading to bed a little earlier, getting out and enjoying nature and setting time aside to do the things you enjoy are all easy changes to make.
“It’s also important to think about your exercise regime too. If you train outdoors, think about when you train – daylight hours are best where possible – and consider partnering with a friend to make training in the cold a little more bearable.”
Here are Testogen’s tips for boosting motivation this Autumn:
1. Go to bed early
Autumn and winter are great seasons to catch up on sleep and recuperate. Make a conscious effort to go to bed earlier – not only will a decent night’s sleep increase your motivation, it will leave you feeling refreshed and ready to face the day. Remember to avoid looking at any tech for around an hour before going to bed and leave them out of the bedroom.
2. Enjoy nature
Take a walk and enjoy everything around you. The changing colours of leaves, the misty, magical mornings and bright chilly days. The fresh air and time to think and clear your head will do wonders for your motivation.
3. Training changes
Your training schedule will need to change to take into account the shorter days. If you train outdoors, try to stick to daylight hours and where you can, train with a friend. Having a training buddy is great for motivation.
4. Build activity into your day
Try building activity into your day rather than trying to cram it in before or after work. Use the hour’s lunch break to go for a run, take a brisk walk or hop onto your bike. A short workout will leave you feeling refreshed for the afternoon.
5. Eat well
Think about what you eat, make sure your diet is balanced and enjoy plenty of fruit and vegetables. The odd over-indulgence is fine but remember everything in moderation.
6. Accessorise your home
Now’s the time to declutter, pack away all the summer clothes and furnishings and bring out the winter ones instead. Cosy blankets, rugs and autumnal candles will create a welcoming space.
7. Layer up
Whether exercising or relaxing at home, pile on the layers to stay warm. If you’re training, light layers which you can peel off as you warm up are the way to go. If you’re at home, cosy jumpers are a must.
8. Make time for you
Always set time aside for yourself, especially if you’re constantly juggling work, family and activities. Use the time to do something you enjoy – a walk with friends, watching your favourite series or having your own mini pamper session.
