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Not sure whether 'Your Mental Health Workout' is for you? You can trial some of the helpful Daily and Weekly Workouts below to give you a taste of what to expect.
If you're ready to get started on the main event click here to buy the book. It will support you in setting realistic goals for yourself, create a weekly and daily plan that really works for you and also prompt you to keep a journal of your progress. You'll be introduced to modifications and progressions of the workouts here plus muhc more, and overtime, looking after your mind will become a lifestyle choice rather than a programme you need to stick to.
GRAB YOUR COPY HERE!
OK, LET'S GET TO IT!
Daily Workout #1
Consider mindfulness the equivalent to hydrating yourself during your workout. Grabbing a swig of refreshingly cool water tends to help you continue with what you are doing with more ease. Similarly, mindfulness is a helpful source of refreshment for your mind that you can always have available.
Your first daily workout is
1 x Mindfulness.
Mindfulness helps you feel calmer, more present and connected via exercising authority over
where your focus goes.
Note: this is not a relaxation exercise, it is a mind strengthening exercise.
Mindfulness can be challenging because when something difficult is happening, our realities can feel painful to focus on it and stay present. Holding a mindful moment is a bit like holding a squat - it can be difficult and uncomfortable, difficult and uncomfortable are where change happens!
For progressive exercises that will familiarise you with your 'mindful hold' and support you in
using mindfulness as a daily resource - click here.
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Daily Workout #3
The appreciation section is where we really get into your full mind-body workout. The workout involves both affirmations and gratitude practice.
Your third daily workout is
3 x Appreciation
3 x Affirmations per day
3 x Gratitude statements per day
Affirmations work by strengthening your self-concept and aligning your self-image with where you need to be. They provide definition around who you are. Those short punchy one-liners don’t work for everyone though, and the affirmations you choose need to be personalised to you and what you're working through.
Gratitude is the other half of the Appreciation section. Having a solid gratitude practice is the mental health equivalent to that post-workout glow… it looks good on everyone. Used consistently, it unlocks vitality and joy in your life.
Repetition is most vital in this section. It might help you stay committed and accountable if you share, post or tell someone about it. Tag @yourmentalhealthworkout on Instagram, so we can connect and inspire each other.
As always you can find a step by step guide to how to get this workout working for you in the #YMHW book - click here to buy.
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Daily Workout #4
Movement (which is different to exercise) is psychological cool down. Similar physical training, we tend to start seeing great results in short amounts of time when we rest and recover properly.
Your fourth daily workout is
4 x Movement.
Moving your body four (or more!) times a day connects your mind to your body and allows any stagnant emotion to flow.
In a world where we're often stagnant for long periods of time sat at computers or scrolling on our phones, feelings get trapped in our physical body. Negative feelings, tension, depression and anxieties can build-up if we don’t give ourselves
a chance to move.
Change your energy, take eye breaks, or walk around the block – do anything that gets your body moving without a cardiovascular focus at least four times a day to ensure you get the mental health results you want.
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On the hunt for a therapeutic space to support your mental health journey, but not sure where to start? Here is a list of questions to help you narrow down your search:
1. Do you want 1:1 sessions or group sessions?
2. What gender would you prefer?
3. What age therapist would you prefer?
4. Do you need them to specialise in a specific thing? (e.g. anxiety or bulimia)
5. What do you want to get out of going to therapy?
Due to the Covid 19 pandemic, most therapeutic spaces have moved online, which makes including therapy in your week much more accessible. Providing there is no second wave, most therapists and therapeutic spaces will most likely recommence face-to-face sessions towards the end of the year. Here are some websites to check out if you're looking for a therapist here in the UK:
BACP
UKCP
Psychology Today
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Finding a way to exercise out of love and connection for your body (rather than out of punishment) can sometimes be a challenge . For those who are in recovery from any type of eating disorder, body image issues or exercise addiction, as well as those who are not, I suggest using exercise as a way to connect with your body and mind, rather than focusing only on the physical output.
Here are my top three workouts in London:
PSYCLE - Has a great for a variety of workouts that you can tailor to work with your mood, mind and body.
BARRY'S - Offers you high intensity workouts that will challenge your mind and body.
ROWBOTS - The only HIIT workout I have come across that also offers a few minutes of theme-specific mindfulness to finish off your class.
STRENGTH HOUSE - Offers private strength training, injury rehab and nutrition advice all under one roof.
The weekly workouts are simple exercises that target your psychological core stability. They increase your psychological range of motion and promote healthy, sustainable self care practices. they're perfect for weaving into your weekly routines.
give the workouts a try
TRY THE WEEKLY WORKOUTS
"I worked with Zoe for 6 months, prior to which I had always been quite sceptical about whether I would benefit from therapy . During that time she helped me to get to know myself, understand myself, and be kinder to myself.”
- Dr Zoe Williams
‘Zoe’s techniques are easy and give great results. Her work has given me wonderful insight into how I can look after my mind and makes mental wellness feel accessible to everyone. I highly recommend Your Mental Health Workout to anyone who has the desire to improve their emotional health.’ - Pixie Lott
'Through Zoe’s work, I have developed a greater understanding of the importance of the muscles of the mind. If you want to make your journey through life easier, then the first step you need to take is to get to know yourself better and the full potential of your mind. Even at my age, I now know and am able to recognise the things that can be responsible for holding me back if I allow it to.' - Mr Motivator
2020 has been a year of significant upheaval for many on a personal level. So, I created a toolkit to help you navigate all of that - and more.
This ebook is the small but mighty first aid kit you need in your back pocket 'just in case' - ready to help you find your way through a mental health crisis and prepare you for the full 5 week programme
(available May 2021)
