Tips

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.

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.

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 🤎

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. 

Staying safe in high temperatures

With temperatures rising, we’re sharing a reminder of heatwave advice from the UK Government.

Their top tips for staying safe in hot weather include:

👋 Look out for those who may struggle to keep themselves cool and hydrated – older people, those with underlying conditions and those who live alone are particularly at risk

🪟 Stay cool indoors by closing curtains on rooms that face the sun – and remember that it may be cooler outdoors than indoors

💧 Drink plenty of fluids and avoid excess alcohol

🚙 Never leave anyone in a closed, parked vehicle, especially infants, young children or animals

🥶 Check that fridges, freezers and fans are working properly

⏰ Try to keep out of the sun between 11am to 3pm, when the UV rays are strongest

👒 Walk in the shade, apply sunscreen and wear a wide-brimmed hat, if you have to go out in the heat

✨ Avoid physical exertion in the hottest parts of the day

🥤 Make sure you take water with you if you are travelling

🏊‍♂️ Take care and make sure to follow local safety advice if you are going into the water to cool down

💊 Check medicines can be stored according to the instructions on the packaging

For advice visit gov.uk or NHS.uk

Insight: How we manage our HR

Running a business is hard. Really hard - we learnt early on that we need experts in their field to help us achieve what we want to here at Energise - a great team, and a great experience for everyone.

Find out more about just how much they help us in our testimonial - and our huge thanks to Jasmine, Ellie & Peter for their help!

Our testimonial for Human Capital Department

Everything you need to know about your gym induction

All Members of Energise Pentney Health Club are invited to book a complimentary Gym Induction.

We recommend booking your Gym Induction as soon as you join Energise Pentney.

In your one-to-one complimentary session, one of our Level 2 qualified Fitness Instructors (Vic, Gaby, Fredericka or Olivia), will show you how to safely and efficiently use our equipment, and help you feel confident and comfortable.

Your gym induction is highly encouraged, but not mandatory. Energise provides Gym Inductions free of charge; a £10 refundable deposit is required to secure your time slot. If you’ve joined with someone else, we can run your Induction for you together, just let us know so we can allocate a little more time.

How long does a Gym Induction take?

Your gym induction will take around 60 minutes. If you’ve joined with a friend or partner and would like to have your Gym Induction together, just let us know on booking - we’ll add a little extra time to make sure you’re both comfortable.

What to bring to your Gym Induction

  • Water Bottle (we sell a range of drinks here if you forget, or you can top up using our water coolers)

  • Small Towel

    What to wear for your Gym Induction

  • We recommend comfortable fitting active wear

  • Gym shoes - indoor only

    Before your Gym Induction

  • Try to eat 1-2 hours prior to exercising, preferably something that has a high concentration of carbohydrates e.g. pasta

  • Drink plenty of water to make sure you’re hydrated

  • If you’re feeling nervous, take a few deep breaths - our team are super friendly and there’s no judgement here - whether you’ve never set foot in a gym before, or have forgotten everything you knew - we promise you’ll feel relaxed and more confident afterwards!

When you arrive

Stop by the changing rooms if you need to drop off any belongings or get changed, before meeting your Fitness Instructor at Reception at your appointment time - you’ll head through to the gym together.

Before you begin

Before starting your Gym Induction, a number of health and safety points will be covered, including where the fire exits are, and how to access First Aid. This Health & Safety information can also be found here.

Your Fitness Instructor will have looked at your ParQ Questionnaire (you filled this form out on joining) to get an overall picture of your health, but will also ask you some questions to learn more about your goals, which might include:

  • Do you have a fitness goal?

  • If so, do you know when you want to achieve it by?

  • What’s motivated you to come to the gym?

  • Have you been a member of a gym before?

  • Is there a piece of gym equipment, or type of exercise, that you already enjoy?

Asking these questions means your Fitness Instructor can give a little more focus to equipment that may be more benefical to you, so try to have a little think about them beforehand if you can.

You’re ready to start your Gym Induction! Here’s what you’ll cover:

Don't worry if you can't remember everything, detailed instruction films are available on our website here.

Cardio Exercises

During your Gym Induction, your Fitness Instructor will show you how to get on and off equipment correctly, how to change the settings, how to input your data and how to operate the equipment safely. 

  1. Treadmills (two) - Watch tutorial

  2. Cross Trainers (two) - Watch tutorial

  3. Elliptical Stepper (one) - Watch tutorial

  4. Upright Cycles (two) - Watch tutorial

  5. Recumbent Cycles (two) - Watch tutorial

  6. Rowing Machines (two) - Watch tutorial

Resistance Exercises

Your Fitness Instructor will show you which machines target which muscle group. Your Gym Induction will include how to change the resistance on each machine, and how to perform repetitions (also referred to as 'reps') safely, and with good form.

      7. Leg Press - Watch tutorial

      8. Leg Extension - Watch tutorial

      9. Leg Curl - Watch tutorial

    10. Lat Pull Down - Watch tutorial

     11. Seated Row - Watch tutorial

     12. Chest Press - Watch tutorial

     13. Shoulder Press - Watch tutorial

     14. Abdominal Isolator - Watch tutorial

       -  Bars for dips and ab work - Watch tutorial

     15. Medicine Balls (two) - Watch tutorial

     16. Kettlebells (6kg, 8kg, 12kg, 16kg and 20kg) - Watch tutorial

     17. Powerbags (30kg, 15kg and 10kg) - Watch tutorial

     18. Dumbbells (0.5kg up to 30kg) - Watch tutorial

     19. Smith Machine - Watch tutorial

     20. Cable Machine - Watch tutorial

     21. Fitness balls (three, varying sizes) - Watch tutorial

Stretching

Warming up and down is an essential part of your fitness. Your Fitness Instructor will guide you in some stretches to get you started.

You'll also be given a run down of our gym etiquette which includes;

  • Wipe down machines after use + regular hand sanitising

  • Put equipment back for other gym members to use

  • No use of foul or abusive language

  • Lower equipment down safely

  • Be respectful of other users.

The most important part of your Gym Induction is getting comfortable with using the equipment.

A Gym Induction enables you to start thinking about how you'll exercise and track your progress, and to ask as many questions as you need to.

Enjoy!

Three Ways to Stay Motivated in Lockdown

Well, here we are in Lockdown 2.0, and with the shorter days, many people are finding it harder to stay motivated this time round. It can feel like you’re trying to cram everything in to day light hours; and whether you’re working from home, home-schooling or just trying to get by, sometimes there’s just not enough time in the day.

If you are looking for ways how to stay motivated during lockdown, be it to continue your fitness journey, stay on track with your weightloss or muscle gain, to practice more self-care, or to lift your spirits, we’ve put together three tips to keep your motivation strong during lockdown.

Remember this is not permanent

Whatever your views on lockdown, it’s important to remember that this is not permanent.

Whilst we have to adapt to lockdown life, we will see the other side of it. We are bombarded with images and clips of people achieving huge amounts in lockdown; this is not normal.

Most of us are just trying to get by, cope emotionally, and live our normal lives. Lockdown presents a challenge by taking us away from our routines, so try to keep to a new schedule. Where you would have come to the gym, use that time to exercise from home, to plan your shopping and meals, or to practice some self-care.

We will open Energise Pentney Fitness and Spa again; life will return to a more normal reality. But until then, be kind to yourself, and stay positive.

Small goals lead to big results

  1. Reward your wins

  2. Take progress photos

    Whether you want to share them or keep them for yourself, taking progress photos is one of the greatest motivation tools. Often you feel like you haven’t made any progress, but take a glance back at how far you’ve come and you’ll remember why you started. Comparing them side by side can be powerful too. Lots of our members start specific accounts on apps like Instagram, where they can post them and use privacy settings to control who can see them. This means you can create an online diary to look back on easily when you need a boost of motivation. Using hashtags such as #myweightlossjourney, #myfitnessjourney or #selfcare, means other people can view your posts when searching for the same terms (important: this will only work when your privacy settings are open), which can often lead to building new support networks with people on a similar journey to you. Remember, good mental and physical health is a marathon, not a sprint - don’t be fooled by instant results and many of the images people chose to project. Some of our favourite Instagram accounts for a healthy dose of reality include @eribodysbeautiful, @fitfatandallthat (TW eating disorder coach) and @tallyrye. Let us know who you like following!

  3. Get support; be kind to yourself

    Reach out to friends and family for support; not just to offer it, but to receive it too. Sometimes we’re so busy checking others are ok, that we forget to look after ourselves. You can also find communities online, through forums or on apps like Reddit, if you don’t want to share directly with people you know. The important thing is that you reach out; do not struggle alone.

Let us know if you try any of these tips to stay motivated during lockdown; and we’d love to hear your recommendations too! You can find us on Instagram @energisepentney, and Facebook.

Energise Pentney Fitness & Spa is an independent Member’s Health Club, with a Gym, Swimming Pool and Spa, set in picturesque Pentney, in rural West Norfolk. We’re situated just off the A47, inbetween Swaffham and King’s Lynn.

Everything we do is designed to help you feel better in body and mind.

Our members can access our fully equipped gym, indoor swimming pool, spa (including sauna and steam rooms), heated outdoor vitality pool, and our on-site treatment rooms. Our spa treatment rooms are also available to non-members.