Feeling Burnt Out? Here’s How to Manage and Avoid It 🤍

Do you ever feel like you’re running on empty, constantly exhausted and overwhelmed by the demands of life? You might be experiencing burnout. Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged stress. With the fast-paced nature of today’s world, burnout is on the rise, affecting people of all ages and backgrounds. But don’t worry, there are ways to manage and avoid burnout before it takes a toll on your health and well-being.

One reason burnout is becoming more prevalent is the constant pressure to perform and excel in all areas of life. Whether it’s work, relationships, or personal goals, the need to constantly be productive can leave us feeling drained and overwhelmed. Additionally, the rise of technology and social media has created a culture of constant connectivity, making it difficult to switch off and relax.

To manage and avoid burnout, it’s important to prioritise self-care and set boundaries. Here are three tips to help you navigate through burnout:

1. Practice mindfulness and relaxation techniques such as meditation, deep breathing, or yoga to help calm your mind and reduce stress.

2. Set realistic goals and expectations for yourself, and don’t be afraid to ask for help or delegate tasks when needed.

3. Make time for activities that bring you joy and relaxation, whether it’s spending time with loved ones, pursuing a hobby, or taking a break from screens and devices.

Joining a health club can also be beneficial in managing and avoiding burnout. Regular exercise and relaxation has been shown to reduce stress, improve mood, and increase energy levels.

Here at Energise Pentney Health Club, we’re proud to offer a variety of amenities that can help you get more active, learn to relax, and create a healthier lifestyle for yourself. Our warm community feel, mental health focus and support from our team will help you feel connected and motivated. Come by for a tour and see how we can help you!

Remember, it’s important to listen to your body and mind, and prioritise your well-being. By taking proactive steps to manage and avoid burnout, you can cultivate a healthier and more balanced lifestyle. So next time you feel overwhelmed, take a step back, breathe, and remember that it’s okay to prioritise yourself.

Stretching in the sunshine! 🌞

Yoga, Pilates, or simply gentle stretching are not just physical exercises, they are powerful tools that can benefit both your body and mind. When you practice regularly, you’re not only improving your flexibility and strength, but you’ll also enhance your mental well-being.

The physical benefits include helping to increase blood flow, improve posture, and reduce muscle tension. By incorporating these practices into your routine, you can prevent injuries, alleviate aches and pains, and promote overall body awareness.

The focus on breathing and mindfulness that comes with these practices can help to calm the mind and improve mental clarity; they can contribute to reducing stress, anxiety, and helping with depression.

By taking the time to connect with your body and breath, you can cultivate a sense of inner peace and balance.

So, whether you are looking to improve your physical fitness, reduce stress, or simply find a moment of peace in your day, incorporating stretching into your routine can have a positive impact on both your body and mind.

Grab a mat from the gym, find a spot, and give it a try to see the benefits for yourself!

There are lots of free or subscription apps available for inspiration, or check out our poster in the gym!

Cycling Challenge for Mind 🚴

For the first time in the East of England, three local Mind charities are uniting in their mission to support mental health awareness and services across the three counties of Norfolk, Essex and Suffolk.

On June 9th 2024, we will come together to introduce our first annual ‘Three Counties, Seven Piers’ cycle ride, when up to 50 cyclists will travel by road from Great Yarmouth to Clacton-on-Sea.

The fundraiser will cover 94 miles of East Anglian coastline. Winding its way along the beautiful Suffolk coast, the route gives riders the chance to complete an epic and picturesque journey.  At the same time, their pedal power will help to power our vital mental health services, raising tens of thousands of pounds for the charities’ work in the east of England.

Find out more and register:

https://www.norfolkandwaveneymind.org.uk/three-counties-seven-piers

NEW Bootcamp with Vic & Liv!

Dream duo Vic (PT) and Liv (Fitness Instructor) are holding their very own full body strength classes, bootcamp style, right here at Energise! Bring your friends and family, and get stronger together! 🙌💪💖

Suitable for all fitness levels, exercises on the outdoor circuit can be adapted to suit! With lots of encouragement and team spirit, it’s time to push yourself 🙌

Members: £6 / Non-members: £7

(Cash only)

To book your place, please email: vicbpersonaltraining@gmail.com

Do you run? 🏃

If you want to improve your running time, endurance and recovery, you need to chat to our talented Sports Masseuse, Fredericka! She’s armed with incredible knowledge and techniques, including gait analysis, deep tissue massage and kinesiology taping.

With a passion for performance, Fredericka will work with you over a period of time (including pre and post competition) to help your body push your potential!

➡️ energise-pentney.co.uk/sports-massage-fredericka-ellis-de-bootman

How to stress less

Let's chat about the importance of keeping your stress levels in check. Stress is completely normal when life throws curveballs at us, but it's key to find ways to handle it so it doesn't take a toll on our well-being. Managing stress is all about finding a balance and finding a positive outlook on things.

So, why is it so important to chill out and relax? Well, first off, stress can really affect our mental health. It can make us feel anxious, down, and just not ourselves. By practicing mindfulness, getting some exercise, or simply taking a breather, we can keep our minds in a good place.

And let's not forget about the impact stress has on our bodies. It can lead to all sorts of health issues like heart problems, headaches and tummy troubles.

Plus, managing stress can actually boost our productivity and performance. When we're feeling overwhelmed, it's hard to concentrate and get things done.

By finding ways to relax, stay positive, and take care of ourselves, we can keep stress at bay and enjoy all the benefits of that. So take a deep breath, kick back, and remember that it's all about finding your balance.

Mother's Day Gift Ideas: Celebrate with Self-Care, Spa Experiences and More

Mother's Day, on Sunday 10th March, 2024, is a special day to express love and appreciation for the remarkable mother figures in our lives. This year, why not celebrate by indulging your mum in a day of self-care, relaxation, and pampering? After all, there's no better gift than the gift of well-being.

Here are five thoughtful Mother's Day gift ideas focused on self-care for your inspiration!

1. At-Home Spa Kit

An at-home spa kit is a perfect way to provide your mum, with a relaxing spa experience at home. Create a kit to include bath salts, scented candles, body scrubs, and soothing lotions. Our range of spa quality products are available to purchase, with Therapists on hand to help you make the best choices! You could even add a fluffy towel, robe and a pair of spa slippers to complete the package.

2. A Relaxing Spa Experience

Treat your mum to some professional pampering, where she can unwind and de-stress in style. Our award winning Spa Experiences are designed to help everyone switch off, with a range of treatments available including massages, facials, and body wraps. You can even enjoy a double Treatment together!

https://www.energise-pentney.co.uk/spa-experiences

3. Massage & Facial

Book a massage and facial for your mum to help to relieve tension, improve skin health, and promote a sense of overall well-being. You can even enjoy a Treatment together in our double Treatment room for some extra quality time! If Mum is a Member here, she’ll receive an 10% discount on all Treatments, all week, rising to 20% on Mondays. This will be applied at the end of her Treatment.

https://energisepentney.try.be/

4. Gift Voucher for Energise Pentney Health Club & Day Spa

If you’re not sure which Treatment choice would be best, a monetary gift voucher is the perfect choice. Valid for 12 months, there’s plenty of time to decide on a date and experience, meaning your recipient can truly relax with something to look forward to.

https://energise-pentney.giftpro.co.uk

5. Subscription to a Mind Pause Box

We love this simple subscription box from mental health charity, Mind, with proceeds going towards helping people with mental health problems. Each monthly box is delivered to your door, bringing something unique and promoting improved personal wellbeing through activities that encourage relaxation, creativity, and reflection.

https://www.pauseformind.org.uk

This Mother's Day, make your mother figure feel cherished and appreciated with these thoughtful gift ideas. Whether it's a spa experience, a massage & facial, or a personal self-care basket, these gifts will allow anyone to relax, rejuvenate, and enjoy themselves.

Mother’s Day can be a difficult time for some people, so remember to check in on others, and yourself.

For professional mental health support, please consider reaching out to Norfolk & Waveney Mind: https://www.norfolkandwaveneymind.org.uk

The Importance of Self-Care: Nurturing Your Mind, Body, and Soul

Self-care is not just a trendy buzzword; it’s a vital practice that promotes overall well-being.

In recognition of Self-Care Week, which takes place from November 13th to 19th, it is crucial to understand the significance of self-care and how it can positively impact our lives. Let’s explore the importance of self-care, and we’ll share some practical tips for incorporating it into your daily routine.

Understanding Self-Care:

Self-care encompasses activities and practices that prioritise our mental, emotional, and physical health. It involves taking deliberate actions to nurture ourselves, allowing us to recharge and maintain balance in our lives. Self-care is not selfish; it is a necessary investment in our well-being that enables us to better care for others.

Mental Health and Self-Care:

Self-care plays a crucial role in maintaining good mental health. Taking time for ourselves, engaging in activities we enjoy, and practicing mindfulness can help reduce stress, anxiety, and depression. By prioritising self-care, we can enhance our mental resilience, improve our ability to cope with challenges, and foster a positive mindset. For support, you can reach out to Norfolk & Waveney Mind.

Physical Health and Self-Care:

Caring for our physical health is equally important. Regular exercise, a balanced diet, and sufficient sleep are all essential components of self-care. Engaging in physical activities not only improves our physical well-being but also boosts our mood, increases energy levels, and reduces the risk of chronic illnesses.

Emotional Well-being and Self-Care:

Emotional self-care involves recognizing and addressing our emotions. It includes activities such as journaling, seeking therapy or counseling, and spending time with loved ones. By acknowledging and processing our emotions, we can develop healthier coping mechanisms, build stronger relationships, and cultivate a greater sense of self-awareness.

Practical Self-Care Tips:

Incorporating self-care into our daily routines doesn't have to be complicated. Here are some practical tips to get started:

- Set aside dedicated time for self-care activities each day.

- Engage in activities that bring you joy and relaxation, such as reading, taking baths, or practicing hobbies.

- Prioritise sleep and establish a consistent sleep routine.

- Practice mindfulness and meditation to reduce stress and increase self-awareness.

- Seek support from friends, family, or professionals when needed.

Self-care isn’t a luxury; it’s a necessity for maintaining a healthy and balanced life. By prioritising self-care, we can improve our mental, emotional, and physical well-being.

As we celebrate Self-Care Week, let’s remember to nurture ourselves and make self-care a regular part of our lives 🙌.

Stress Awareness Day

As Stress Awareness Day approaches, it's crucial to acknowledge the impact stress can have on our overall well-being.

At Energise Pentney, our health club and day spa set in beautiful West Norfolk, we believe in promoting a holistic approach to managing stress. In this blog post, we will explore the importance of recognising stress levels and provide five effective strategies to help you manage stress through exercise, relaxation, and self-care.

1. Recognise and Acknowledge Your Stress Levels:

Before diving into stress management techniques, it's essential to recognise and acknowledge your stress levels. Take a moment to reflect on the signs and symptoms of stress you may be experiencing, such as irritability, fatigue, or difficulty concentrating. By understanding your stress triggers, you can better address them. Keeping a journal or using a mood-tracking app can help you to recognise patterns and triggers.

2. Exercise: The Ultimate Stress Buster:

Exercise is a powerful tool for stress reduction. Engaging in physical activity releases endorphins, which are natural mood boosters. Whether it's a brisk walk, a relaxing swim or a fun workout, find an exercise routine that suits your preferences and schedule. Energise Pentney offers a wide range of fitness equipment to help you incorporate exercise into your stress management routine. Book a complimentary refresher session with our qualified Fitness Instructors to give yourself a boost!

3. Relaxation Techniques to Unwind:

Incorporating relaxation techniques into your daily routine can significantly reduce stress levels. Consider practicing deep breathing exercises, meditation, or mindfulness. These techniques help calm the mind, promote relaxation, and improve overall well-being. Energise Pentney's day spa offers various relaxation treatments, such as massages and facials, to help you unwind and rejuvenate.

4. Prioritise Self-Care:

Self-care is crucial for managing stress effectively. Make time for activities that bring you joy and relaxation. Engage in hobbies, spend quality time with loved ones, or indulge in a good book. Energise Pentney's day spa provides a serene environment where you can allow yourself to switch off with treatments, focus on your own self-care in the spa, and recharge in our relaxing environment.

5. Create a Supportive Network:

Building a strong support network is vital for managing stress. Surround yourself with positive and understanding people, who can offer guidance and lend an empathetic ear. Our friendly team and welcoming community can help you to connect with like-minded individuals, in a supportive environment. You can also connect with Norfolk & Waveney Mind, a dedicated Mental Health service, for support.

On Stress Awareness Day, it's crucial to prioritise your mental and physical well-being. By acknowledging your stress levels and implementing these five effective strategies – exercise, relaxation techniques, self-care, and building a supportive network – you can begin to manage your stress levels.

Take the first step towards a healthier and less stressful lifestyle today!

What to wear to workout: your questions answered!

With Halloween just around the corner, it's easy to get spooked by the idea of stepping into the gym for the first time. But fear not! Dressing appropriately for your workout doesn't have to be a nightmare. In this blog post, we'll guide you on what to wear to the gym, ensuring you feel safe, comfortable, and confident.

what to wear to work out in the gym

1. Choose Breathable Fabrics

When it comes to gymwear, comfort is key. Opt for breathable fabrics like cotton or moisture-absorbing materials that allow your skin to breathe and prevent excessive sweating. These fabrics will keep you cool and dry throughout your workout, enhancing your overall comfort.

2. Invest in Proper Footwear

Your feet are the foundation of your workout, so it's crucial to invest in a good pair of athletic shoes. Look for shoes that provide adequate support, cushioning, and stability for your specific activities. Remember, the right footwear can prevent injuries and enhance your performance.

3. Find the Perfect Fit

Ill-fitting gym clothes can be a major distraction during your workout. Choose clothing that fits you well, allowing for a full range of motion without being too tight or too loose. This will ensure you can move freely and comfortably, boosting your confidence and performance.

4. Layer Up

Start with a moisture-absorbing base layer to keep sweat away from your skin. Add a lightweight, breathable t-shirt or tank top on top. If the weather is cooler, consider a long-sleeved top or a hoodie. Layering allows you to adjust your clothing according to your body temperature during your workout. Our gym is fully air-conditioned to help you stay cool as you work up a sweat.

5. Don't Forget the Bottoms

Opt for workout leggings, shorts, or sweatpants that allow for unrestricted movement. Look for moisture-absorbing properties, and consider options with built-in compression for added support. Remember, comfort is key, so choose what makes you feel confident and at ease.

6. Accessorise Smartly

While accessories may not be necessary for every workout, a few key items can enhance your gym experience. Invest in a good quality gym bag to carry your essentials, such as a water bottle, towel, and headphones. Additionally, you might want to consider wearing a sweat-absorbing headband or wristbands to keep sweat out at bay. It’s important to stay hydrated, so make use of the water fountain in the gym where you can refill your bottle, and if you forget, we have a range of drinks for sale at Reception.

7. Shop Smart on a Budget

You don't need to break the bank to dress for the gym. Look for sales, discounts, and clearance sections at sporting goods stores or online retailers. Consider purchasing affordable, generic brands that offer quality gymwear without the hefty price tag.

Remember, it's not about the brand; it's about feeling comfortable and confident in what you wear.

Dressing for the gym shouldn't be a source of anxiety. By following these tips, you can confidently choose gymwear that ensures safety, comfort, and style. Remember, the most important thing is to focus on your workout, and enjoying the journey towards a healthier, fitter you.

So, don't let gymwear spook you this Halloween; embrace it as a tool to enhance your fitness journey!

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It’s Menopause Awareness Month!

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October is Menopause Awareness Month, a topic we feel passionately about!

That’s why we have:

🟪 Dedicated page on helping to manage your peri/current/post menopause + info to ease anxiety (see our website)

🟪 Two menopause champions who are here to chat and signpost anyone that wants support (Wonderful Julie & Bev 🙌)

🟪 Ongoing whole team training on how Energise can support you and understanding the mental and physical changes 💪 (Formal and in-house)

🟪 Adapted Spa Treatments by our brilliant Therapists where desired ❄️

🟪 An open and positive atmosphere 🫶

Once you open up the conversation, it’s amazing how much people want to chat about their experiences/ways of coping and tactics to get through. We’re always here to support everyone 🤎

New! Personal Training with Vic is now available to book!

We’re delighted to share that our team member, Victoria, has fully qualified as a Personal Trainer, and is offering our Members one-to-one Personal Training here at Energise Pentney Health Club.

Congratulations, Vic!

Hey, my lovely Energise members, Victoria here! I am now a fully qualified personal trainer and I’m so excited to start this new chapter with you 🙌🏼

My personalised 1-1 training sessions, tailored nutritional advice, and unwavering support will guide you every step of the way on your fitness journey!

Why choose personal training?

✨ Personalized Fitness Plans

✨ Goal-Oriented Approach

✨ Results-Driven Training

Don't wait to invest in your well-being. Start today, and let's achieve your fitness dreams together 💪🏼

Contact me now to arrange a free consultation!

Email: vicbpersonaltraining@gmail.com

Kinesiology Taping now offered at Energise Pentney Health Club

Boost your confidence and support recovery with specialist muscle taping, with Fredericka Ellis de Bootman, Sports Massage Level 4 Dip. 

Keeping treated muscles in place with specialised tape can help to relieve pressure, lift the muscles targeted, and encourage improved muscle function - stimulating healing. 

Kinesiology Taping (also known as Muscle Taping) can support you pre and post any sporting activities or events, and can work as a psychological support to improve your own confidence in your movement.

Taping requires a consultation, and therefore isn’t available to book online. If you’d like to find out more, please contact Fredericka to arrange a phone consultation (sportsmassage@energise-pentney.co.uk / 01760 338933) to assess your suitability. Taping will then be included in your Sports Massage appointment if appropriate. 

Spa Therapist Role Available

We’re expanding our team and are looking for a talented Spa Therapist to join us here at Energise Health Club & Day Spa - voted Norfolk’s Best Spa!

Working closely with your team across the Health Club and Spa, you’ll deliver relaxing treatments, from hot stone massage to manicures, and ensure everyone who walks through our doors feels comfortable and welcome.

Location: Energise Pentney Health Club & Day Spa, Low Road, Pentney, King’s Lynn, PE32 1JF

Minimum requirement: NVQ Level 3 in Beauty Therapy or equivalent. Previous Spa experience desired but not essential. Training (external and in-house) will be provided where required.

Key Duties:

  • Providing our range of treatments to customers with a high level of care and professionalism.

  • Contributing to our culture of teamwork and our ethos of ‘everybody welcome’.

  • Helping to promote the benefits of treatments and importance of self care to customers.

  • Maintaining a safe and clean workspace. Ensuring every client leaves feeling better.

  • Working with the wider team to ensure a safe and welcoming environment.

Contract: Part Time, Permanent

Hours: 20+ Hours a week. Flexible days and shift times, to be agreed (must include a minimum of two Saturdays a month and one Sunday a month).

Reporting to: Spa Manager

Pay: NLW + excellent company benefits

How to apply: Interested applicants should email their CV to SpaManager@energise-pentney.co.uk by 30th April 2023. A full job description is available on request.

Recruitment Process: Successful applicants will be invited to an interview and skills assessment with the Spa Manager.

Start Date: Immediate / by agreement

Energise Health & Fitness Ltd is an equal opportunities employer.