Sudbury Wellness Collaboration

✨️PT required✨️
Due to the centre expanding we are looking for another PT to join our team that has.
* existing clients
* good experience
* self employed
* be part of a great team
* great people skills
* Looking for a new challenge

If you tick the above requirements please message us or whats app us 07590038234.

We have joined forces; Sue Tetley Wellness Personal Training Centre Sudbury , to bring you a Menopause lifestyle workshop. This is suitable for any women going through the peri menopause or menopause.

The workshop is designed to help empower and educate. It will give you a set of tools to help you feel more in control of your mind and body. It will include the following content:

🔹Physical exercises and advice to help with symptoms (please wear appropriate gym wear)
🔹Mindset tools to help you manage your thinking
🔹Tips to creating a healthy diet that could help you combat symptoms

To learn more and book please click on the link below:

https://www.eventbrite.co.uk/e/menopause-lifestyle-workshop-tickets-453809244667

Any questions, please message or email [email protected]

Menopause Lifestyle Workshop Learn to optimise your physical and mental well-being when going through the menopause and peri menopause.

Would you love to give cold water swimming a go but not really sure where to start?

Learn everything you need to know to have a really enjoyable safe cold water experience . Then Join us for the practical session

The temperature is now starting to drop in the water. Gosfield Lake is currently about 14 degrees. It will be time for Chilly Dippers soon. Great time to do the course before the water drops to single figures . You can then continue swimming over winter if you choose to armed with all the knowledge you need 😊❄️
click on the link below to book 👇
https://breakoutservices.co.uk/thrive-program-workshop

Happy Autumn Equinox - a day of balance!
If you're looking to cultivate some seasonal balance, first we need to look around us, adapt our lifestyles to the season. This isn't just wearing jumpers and eating less salad but it also isn't complicated. It does however require slowing down a bit!
If this resonates with you a little, come along to a seasonal retreat day in Great Cornard on Sat 15th October. Included will be a hatha yoga session and a more restorative yoga session (both suitable for beginners), extended relaxation and a little meditation. An introduction to forest bathing as we take a mindful walk along the river together, 2 course plant based seasonal lunch, seasonal snacks, refreshments and a goody bag!
Good company, celebrating Autumn, committing to balance and self care as we move through Autumn into Winter.
Come on your own or with a friend, it is a small, friendly, lovingly crafted day of nature connection and reconnection to your best self. I hope you can make it.
DM me for more information or take a look at the RETREAT tab on the top of my website 🙏 Sophia
www.paperkiteyoga.co.uk

Only 10 days to go until the next Menopause Yoga & Well-Being workshop!
As we move from late summer into autumn seasonally, it is a great time to honour our seasonal stage of life. Moving from summer into autumn is our menopause. Autumn is beautiful, colourful and something to be celebrated - so too is the menopause.
It starts by accepting it's happening, then finding what we can do to honour this change and how we can best support and nourish ourselves.
This empowers us so that it doesn't become something we fall victim to. Learn to empower yourself and embrace this stage of life with the support of others going through this same change of life season.
We'll share stories, share support, learn about ways we can alleviate symptoms through lifestyle, natural remedies, HRT and more.
We will share a 60-90 min restorative yoga practice leaving you fully nourished and relaxed - suitable for all bodies and all levels.
Get in touch or follow the link in my Bio if you fancy joining us.
Sophia

Lets talk about the menopause....
STOP, don't go!...
If you're late 30's / early 40's onwards and female at birth, we need to talk menopause.
Even if you are post menopause, it's never too late to support your physical, mental and emotional health as it continues to manage the effects of menopause.
If you're married to, living with, friends with, work with... anyone that fits the criteria above, we need to talk menopause!
https://shoutout.wix.com/so/24OAbm-jP?languageTag=en
https://www.paperkiteyoga.co.uk/menopause-yoga
Please share 🙏 — at Long Melford Old School.

How are you doing? This heat, the energy of summer....how are you? Are you feeling your self? Are you sleeping? Are you exhausted or full of energy? How are the hot flushes and your patience?? Are you carrying on trying to do it all like you did 5-10 years ago, or are you honouring where you are now?

https://m.facebook.com/story.php?story_fbid=565538788564199&id=109207537530662

💥 Space available 💥 Please Share 😀

We have a space/s come available to join a client on a Tuesday & Thursday at 7am.

These spaces don't come up very often so get in while you can.
Please drop us a message or tag someone you know who maybe interested in the comments.

❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

https://www.facebook.com/109207537530662/posts/547692483682163/

Here’s our schedule of events at the PTC Sudbury open day. Please pop down if you live locally. It’s a brilliant Centre with lots to offer.
Our current client ages range from 10yrs - 79yrs old so we have something for everyone.
We have Personal Training sessions/demos running from 8am - 1pm with Milestone Fitness UK & Founder Paul Warner.

You can look at the all the brilliant equipment and lovely decking area and listen/take part in any of the talks we have on offer. Try out the blazepods they are awesome fun.

We really looking forward to taking part in Sophia’s sessions from Paper Kite Yoga, also listening to Sue Tetley Wellness talks to giving people some useful tips to create great mental well-being.

https://www.facebook.com/109207537530662/posts/546984577086287/

Meet the team day 4 of 4⬇️

Introducing Paul Warner Owner of Personal Training Centre Sudbury.

Paul founded PTC Sudbury in 2020 in middle of covid, he set it up for clients who wanted a clean safe environment to train in. Paul is very passionate about health & well-being and is a qualified PT with 12yrs experience of coaching clients.
Paul says " I'm very excited about PTC Sudbury it's been very tough last 2yrs for everyone and lots of people are struggling. We all feel that it would be amazing to help Sudbury get back on their feet and help where we can at PTC with our different fields of expertise".
PTC has been recognised winning 2 big health awards in 2020 & 2021

Come down and meet the team and have a look around on June 11th at our open day 8am - 3pm

https://www.facebook.com/109207537530662/posts/545709900547088/

Meet the team day 3 of 4
🤩
We are really pleased to have linked up with Sophia to help promote health wellness in Menopause and help as many ladies as possible feel better about themselves and get the information their require in very tough times. Pop into the open day to see how we can help you with Menopause issues.🙏

Sophia bio ⬇️

Sophia has practiced yoga for over 20 years, recognising it is a continual journey, exploring both the physical and mental disciplines to cultivate a balanced healthy life. Sophia originally trained as a childrens yoga teacher but keen to dive deeper and share more, she trained with the British Wheel of Yoga to gain her 500hr Level 4 Diploma in 2016. During COVID Sophia completed additional training in Yoga, Ayurveda and Holistic Health, Shinrin Yoku (Nature/Forest immersion) and specialist training in Menopause Yoga. Sophia is passionate about empowering individuals to cultivate physical, mental and emotional well-being through movement, breathwork and stillness.

Open day June 11th come down for an informal chat 😀

https://www.facebook.com/109207537530662/posts/544407377344007/

Meet the team day 2 of 4

Introducing Sue Tetley, an amazing addition to the centre we are so happy to have Sue on board supporting the general public and our clients.😀
Bio⬇️
Sue has been a Thrive Programme Coach running Thrive with Sue since 2016. The Thrive Programme is a mental health training programme helping people to take control of their lives and teach them the skills to thrive and live life to the full. This may be overcoming mental health issues like fears, phobias, anxiety, depression or helping people cope with transitional periods in a person's life. Sue describes the programme as personal training for your mind

Sue is a This Girl Can Ambassador and has spent the last 5 years challenging and pushing herself out of her comfort zone with triathlons, running and open water swimming.

She set up Sue Tetley Wellness, following her passion for sports and positive psychology and her own personal experience. Sue is passionate about helping individuals increase their confidence and overcome social anxiety around exercise offering 1:1 coaching and accountability sessions and workshops.

Sue sees clients in the PTC office and has worked closely with Paul and Ivan to support clients' mental and as well as physical well-being.

Please pop down and have an informal chat with Sue on our open day 11th June.

https://www.facebook.com/109207537530662/posts/542947304156681/

Meet the team day 1 of 4.

Ivan has gone from strength to strength since joining us at PTC, its awesome to have him on board.
The clients love his fun structured, but tough private sessions working with all ages with his oldest clients in their 70's😀
Below is his bio ⬇️

Ivan didn’t join the fitness industry until his late 40’s.
Tired of young instructors not fully appreciating the limitations of the older body, he decided to do something about it and become a level 2 gym instructor.
From there and with encouragement from others, he studied for his level 3 NVQ in Personal Training and Milestone Fitness quickly followed.
Main interests are helping others develop confidence in themselves and the encouragement of friendship and support through group training.
The main focus of Milestone fitness is to develop and maintain functional fitness into, and throughout older age.

Why not pop down to our open day 11th June for a chat with Ivan 👍

https://www.facebook.com/109207537530662/posts/542193187565426/

Really excited for our 1st open day, this is your opportunity to pop down and have a informal chat with the crew and ask any questions you may have.
There will be PT session demonstrations with and chats in office with .tetleywellness

Our clients ages range from 10yrs old to 79yrs old, and all sessions are private in a fun safe relaxed environment.
A schedule of events will be published soon for the day.

Any questions before please drop us a message.

We have an open day at Personal Training Centre Sudbury on the 11th June. It's a great opportunity to pop along and see what we do. We are a centre that is there to help both mind and body.

There will be both group and individual PT session happening during the day, demos on some of the equipment like the Blaze Pods. Then upstairs Sue Tetley Wellness will be doing some mini masterclasses on how to develop great mental-welling. You can learn more about the Thrive Programme and Sue Tetley Wellness and her fitness accountability group. Sophia from Paper Kite Yoga will also be joining Sue upstairs. Sophia is an experienced yoga teacher and one of her specialisims is menopausal yoga.

Watch this space for details of talks and deomos ☺️

😊 Been a bit too busy this week to do a longer post....but it's ok to take a step back, it's all a beautiful dance!
Have a wonderful sunny weekend ☀️

Sometimes we don't need lots of words.
A hug, a reassuring hand on the shoulder, can say more than words, it offers reassurance and a feeling that 'I'm here for you'.
(We tend to close our eyes when we hug too.)
Have a beautiful day 🤗

Mental health can be difficult to define as no two mental health problems will be experienced or managed in the same way. Mental ill health can be any condition that disrupts an individual's every day life. Examples include depression, anxiety disorders, addictive behaviour and schizophrenia. Everyone has bad days but anyone experiencing mental ill health will be like this most days.
'I'm fine' can be so misleading and be covering up a lot of difficult emotions. If you're concerned about a friend/colleague/family member, actively listen without interrupting and observe their body language, they may not be 'fine' they may be drowning.
Menopause is a particularly tricky time for mental health, it's such a big change and can throw a curve ball into how we cope with everyday life.
"The menopause arrives, seeking out our vulnerabilities like a guided missile, just as we need all our strength to cope with daily life." Susie Orbach
Some flow through menopause without too much trouble, however for many it can be a very challenging and disrupting time - hormonal hell!
Su***de is at it's highest for women aged 45-49 and it's second highest in the 50-54 age group. 'Female thoughts of su***de seem to mirror hormonal fluctuations, as well as menopausal depression, which is different from clinical depression. Menopausal depression usually responds to hormone treatment, but less so to antidepressants.' Taken from Everything you need to know about the Menopause (but were too afraid to ask) by Kate Muir

There is still stigma surrounding mental health, a sense of failure if we're not coping. It's so important to raise awareness and start conversations around mental health, so no one gets so far out that they feel they are drowning.

If you want to talk, about mental health and menopause with other women who may be going through a similar experience to you - consider attending a Menopause Yoga & Wellbeing workshops.
DM for more details.

Sometimes it's just a smile from a stranger, the smell of cut grass, noticing the birdsong or a call from a friend that lifts your spirits - cherish those and seek out the people or things that keep you afloat.
Have a beautiful day 🤗🌸🕊😊

Really excited to be doing my first Sue Tetley Wellness Talk this Thursday evening 😊

This talk is designed to kickstart positive fitness habits and help motivate you to achieve your exercise goals. It is easy to feel completely overwhelmed when leading a busy life and you end up putting exercise on the back burner as you just don't know where to start. It's just too much to think about and then you end up not doing anything.

This talk will give you some simple and effective tools to help get you started. Habit formation and goal setting are both big topics, however, with the start of spring, I wanted to help people start to think about what they would like to achieve over the coming months.

The talk will be 45 minutes long on Zoom with a 15 minute Q&A session at the end.

By the end of the talk you will have some basic knowledge of how you can effectively start creating positive fitness habits and setting achievable fitness goals. It will give you a motivation boost to get going!

If you know anyone who would find this interesting, please share. Thanks

https://www.eventbrite.co.uk/e/how-to-create-effective-fitness-habits-and-goals-tickets-309054649777?aff=ebdssbdestsearch

➡️ How we perceive things can have a huge impact on our outcomes, our pain and our progress.

😩 Pain can be a signal of damage, but it also triggers a ‘learned’ response from our central nervous system.

💡This learned response from the event or environment can be helpful or unhelpful.

🔥If you pick up something hot and burn yourself, you remember it was hot and don’t do it again. This is often good.

🦴 If we hurt our back bending over one time, we then stop bending our back for fear of more damage. This is often unhelpful as we become unable to bend and move as well, so our back becomes less able to cope.

🧠 Pain is an experience, it is all about we perceive it.

➡️ Pain does not necessarily = damage. You can have low back pain but no clear injury or damage shown on an MRI.

🤷‍♂️ If our perception is that we can’t move, then we probably won’t be able to.

🙌 Learning and working out how to move well and freely can often make a huge difference to any pain and stiffness.

Once a week create a brand new positive habit.
By the end of 1 year of doing this you will have 52 amazing new habits that will change you life forever ❤️

Plan. Identify unhealthy patterns and triggers. ...
Change your surroundings. Find ways to make healthier choices easy choices. ...
Ask for support. ...
Fill your time with healthy activities. ...
Track your progress. ...
Imagine the future. ...
Reward yourself. ...
Be patient.
Get the whole family involved...

Good luck and please comment below any new habits;to help others.

April marks stress awareness month.

Stress is a physiological response. It's something that we do need to keep us alert to potential dangers, giving us the flight or fight response.

Imagine an olympic athlete on the start line to the 100 meter final. Without a certain level of stress, they would not achieve their optimal performance.

However, chronic stress, being on a constant state of hyper-alertness is not good for our physical or mental health. This increases the likelihood of cardiovasular disease, heart attacks, strokes, digestive problems, headaches, muscle tension and anxiety to name but a few.

The key is to how we interpret stress. Rather than trying to eliminate it from our lives by avoiding potentially stressful situations, learn to develop great coping skills to enable you to manage your thinking effectively.

Excitement has the same physiological response as stress, yet does not create those unhelpful stymtoms and long term health issues.

If you have an interview, exam or need to make a speech, think about it in terms of a great opportunity to talk to people about what you are passionate about. Or a step closer to achieving the career you want.

Tips to help 👇

🔹 Remember to breath! Calm yourself down with your breathing, remembering to breath deeply rather than lots of shallow breaths. Do some research of different breathing exercises and pick one that suits you the best.

🔹Try yoga and or meditation and do your best to get enough sleep

🔹Eat a health balanced diet

🔹 Have a change of scenery. Get up, go for a walk or do something different. Is that thought helpful? Amend it to something that is.

🔹 If you can, find time to go for a walk, do some gardening or other forms of exercise, this will help clear your head and gain perspective back.

🔹 Talk to a friend, work colleague or family member if something is causing you alot of stress. This again helps you put things in perspective. Your body wants you to reach out to others when you're feeling anxious. When we around friends and family members we care about, our body produces oxytocin , named the cuddle hormone. This acts as a protective mechanism for the heart, opening up the heart valves and repairing damaged heart tissue. It makes us feel happy 😊

Have a great week and try some of these tips this week if you're struggling.

It is easy to neglect our own well-being sometimes, always taking care of everyone else. However, it's important to have some time just for you as well.
It might be having a bath, reading a book, watching something on TV to switch your brain off or going for a walk.

It's also important to have self-compassion and not be too harsh on yourself if things don't quite go to plan. Be kind to yourself and maintain perspective.
Getting up, going for a walk/run/cycle or any form of exercise is a great way to clear your head and get perspective back.

Remember tomorrow is a new day. If things haven't quite gone to plan today, press that re-set button and start afresh tomorrow.

Have a great weekend everyone 😊

There is so much in life we cannot control at the moment. If we let it, this can make us feel really powerless and helpless.

Instead lets focus our energy on the things we can control: Our thoughts, actions, words, feelings and behaviour. In all these, we do have a choice and we can make positive life changes.

Remember we create our own happiness in life and have a choice in how we respond to situations.

Start each day deciding what kind of a day you want. Take control of it. It's your day, you have a choice in how it goes and how you choose to respond to situations out of your control.

Have a great week everyone.

More tips on creating great mental well-being to follow later in the week 😊

The University of Suffolk, offers a series of monthly free lectures. The next is by Professor Valerie Gladwell on Thursday evening in Ipswich entitled "I like to move it move it".

Valerie will discuss how physical activity can improve not only physical health but well-being.

This sounds a brilliant lecture to attend if you are free on Thursday evening.

https://www.uos.ac.uk/events/i-move-move-it

"I like to move, move it" Valerie’s talk will explore how physical activity (including sport) not only increases physical health by being active, but can also improve wellbeing by connecting, helping you learn, volunteer and taking notice part of the 5 ways to wellbeing. Huge volumes of physical activity are not needed but...

For today only...
Try to not worry or plan for the future.
Try to be fully present in the now; enjoy the sound of bird song, the feel of the warm sun on your skin, delight in the colour of the daffodils and the smell of blossom.
What ever you 'have' to do today, that maybe you don't particularly enjoy, try to be fully present in the task at hand. Do it straightaway rather than procrastinating it to a future moment.
Happy Saturday everyone
☀️

With all the beautiful sunshine this week, make sure you top up your vitamin D ☀️

😎As always be sun safe. Once you've got your dose of vit D make sure you use a good quality sun screen to protect against skin cancer.

Let nature put a Spring in your step!
All around us the earth is waking up. Blossoms are blossoming, bees are busy getting to work gathering pollen.
Now, now is the time to make your New Year's resolutions. Set personal goals and take daily small actions towards realising them - you'll stick to them better during this time of year.
Start today ☀️🌻
Here are 3 anchor points to stepping into Spring:
☀️ rise with the sun if you can and step outside for 5-10 mins of natural daylight within an hour of waking. This kick starts your circadian rhythm.
👣 Get outside for some exercise. Whether that's walking round the block, cycling to the shops or going for a run.Couch to 5k is a great start
💤 Make a good night's sleep a priority! Start preparing for sleep 2 hours before. Nothing on your plate after 8pm supports your digestion and sleep rhythmns overnight. Reduce screen time and dim lights at least an hour before bed.

Happy Spring equinox - Happy Nature's New Year!

Now let's harness the energy of Spring to make some healthy changes!

🤸‍♀️🌻☀️🏃‍♀️💤👣☀️

'Hormonal depression in the perimenopause can happen months or years before periods stop and there may or may not be other symptoms of peri/menopause at this time. The lowering of mood and other emotional changes are thought to be directly related to hormone levels fluctuating and falling.' Source: Balance App articles

In contrast to general depression or PMT in younger years, perimenopausal depression may be worse, and may also be accompanied by irritability, anger and paranoia - perhaps verbal outbursts over minor things!
These bouts of depression or anger can be very on-off lasting for minutes or hours and then just resolve themselves as the feeling disappears.
This can feel scary and out of control, leading to increased stress levels, which further exacerbates menopause symptoms.
The interesting thing about women and stress is that the adrenal system in a woman's body releases oxytocin which gives women an alternative to the fight/flight adrenal response - the 'tend & befriend' response.
Women are able to release more of this 'feel good' hormone, Oxytocin (also known as the 'cuddle hormone') simply by being with other women! Isn't this amazing :)
The power of gathering together with other women, talking, listening, supporting, crying, laughing, and releasing stress!
Have a beautiful day 🙂

We only know what we know!
If we are not taught or have no one to explain the menopause to us, how are we supposed to know how to navigate it and how to minimise the health risks associated with it?
Did your mother/auntie/ grandmother ever share her menopause experience with you?
Do your firends talk about it?
Has your empolyer ever mentioned if they have a menopause policy to support their female employees?
If you're over 40 and you've been to see your doctore for anxiety/depression/heart palpatations/ tinnitus/ irregular periods/urogenital problems - did they mention it 'may'be linked to the menopause?
Educating yourself is empowering yourself.
It turns the menopause from being something we suffer in silence to something we embrace and own.
Here are a few of my recommendations! Ranging from a quick half hour read (Haynes Manul one) with visuals, to an in depth look at how we can navigate the menopause to reduce the risk of dementia.
These books are not just for women but for your partner, family, friends, work colleagues, boss or even your doctor!!
Want to chat menopause? Drop me a message here or on Paper Kite Yoga
Or grab one of the last places on Sunday's workshop
😘