Classes at The Winchmore

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Why is Health & Wellbeing So vital in everyday life?

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My history on wellbeing

My name is Christine and I am a mother of two beautiful children, Gabrielle and Christian. I am the director of Boogie Bear Music & Drama. In 2019 I successfully franchised my company. 

My classes were carefully designed around nurturing children’s emotional wellbeing. My aim was to help children, manage feelings, express emotions, develop a sense of worth and increase confidence and self-esteem. 

I purposely used music and drama as a medium to educate, express feelings and inspire. 

In July 2020 Boogie Bear Music & Drama were awarded

“BEST INNOVATIVE MUSIC & DRAMA CLASSES IN ENGLAND 2020”

Why is “Nurturing children’s Emotional wellbeing” a vital aspect of my classes?

As a child I did not feel that my emotional state was fully developed in a positive way, instead my emotional and social development were hindered which sadly affected my self-esteem and confidence. I found that as a child I did not possess balance and harmony, had very low self-belief and could not express my feelings when I was feeling upset. 

My passion and focus when designing my classes were to help children create healthy and strong foundations for later learning as to manage their feelings and understand others

After studying child psychology, attending counselling and wellbeing seminars I began to understand my patterns of behaviour and found strategies to rebuild my emotional state back to a healthy, confident and positive one.

“You don’t become what you want, you become what you believe.”

― Oprah Winfrey

In 2017 I attended a 7-day wellbeing seminar in New York and studied, the Elements of psychology. Subjects included, the six human needs, the importance of positive communication, three steps to lasting change, processing fears, and most importantly neuro-associative conditioning. I was able to apply this great knowledge in my classes and in my personal life which created positive balance, harmony and gratitude.

I am so delighted to be fortunate enough to help others, offering all my knowledge and past experiences through wellbeing coaching in workplaces as to help others grow positively. 

I am still undergoing studies in positive mental health awareness. Every day I practice living a healthy lifestyle using meditation, priming, and healthy diet. 

I would love to share some of my wellbeing practices with you, sharing my top tips, supplements, herbal oils, yoga, meditation video, tried and tested together with my priming videos. 

Enjoy!

Why is wellbeing so important?

Feelings of wellbeing are fundamental to the overall health of an individual, enabling them to successfully overcome difficulties and achieve what they want out of life. Past experiences, attitudes and outlook can all impact wellbeing as can physical or emotional trauma following specific incidents.

Link to “what is wellbeing” by Lisa Jones; Wellbeing coach.

'Wake up Wednesday' with @lisajonescoaching discussing all things Health and Well-being.For more information see www.lisajonescoaching.co.uk

Posted by HeadStrong Training Stress Management and Resilience on Wednesday, 4 October 2017

Positive wellbeing Health Benefits

20 Annual Flowers for Every Season | ProFlowers

Positive wellbeing can have physical benefits as well as mental, with employees more likely to adopt and maintain healthier habits thanks to wellbeing workshops. By making simple changes, we can all lower our health risks, which in turn lowers our chance of chronic disease and therefore absence from work. 

Wellbeing coaches aren’t just experts in mental strength, but the physical requirements that need prioritising, like exercise and a healthy diet. Employees who complete wellbeing workshops are more like to eat smaller portions, exercise, drink less and control their stress. These factors will drastically improve their work efficiency and productivity, increasing company profits too!

How to Improve Emotional Health

According to National institutes of mental health– 51 percent of the population will suffer from a mental health issue at some point in their lives. Since people don’t want to be seen as different, foolish, or abnormal, fewer than half of those who suffer from mental health problems ever seek help.

Sadly, the issue of mental health remains shrouded by misconceptions and harmful stereotypes. If you’re one of the millions of people trying to overcome a mental health challenge, know that there’s hope for a lasting change.

If you’re ready to take steps to healthier habits and need help getting out of an emotional rut, here are 10 tips for living a brain healthy and happy life…

10 Ways to Improve Your Emotional Well-being

Take Care of yourself

Like it or not, stress is a normal and unavoidable part of living. How you treat your body, and brain, may well determine your ability to function in an increasingly busy world. Taking care of yourself may require that you seek out additional help. As a mother of two children I do have periods where I do not put my needs first and sadly this can lead to exhaustion which reflects on my families well being too. A simple 30-minute alone time in the bath, can make a huge difference. When things get too overwhelming try sitting in a place where you can visibly see nature and just take a few minutes alone to reflect and gain peace focusing on your breathing.

Link to breathing exercises 

Get a Move On

International Day of Happiness - 5 everyday habits of happy women |  TheHealthSite.com

Physical exercise is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxious thoughts, improve your mood and burn some calories all at the same time. I understand that exercise may be the last task you may want to complete BUT once you have done it, you will certainly feel so much better. 

Link to fitness & nutrition by Lisa Jones 

How fitness and nutrition promotes positive mental health and wellbeing.

Good afternoon friends 🙂 What a glorious day!How are you today? I was supposed to share this video yesterday but alas, it turned out to be a somehwat frustrating day filled with tech issues as has been the case this morning so apologies for the delay!This years theme for Mental Health Awareness Week is kindness and I would love to know what you are doing daily to be kind to yourself? Or what can you start doing daily? Tell me, do you associate being physically active and eating nutritious food as being kind to yourself?I had the pleasure of chatting to Stephanie Cowton (www.9to5wellbeing) this week about this very topic. Did you know that physical activity and what we eat has a direct impact on our mental health and wellbeing and brain health? Stephanie is a PT, Yoga and Mindfulness teacher and here she breaks the stigma associated with fitness and nutrition and shares top tips on how to start making small changes to our activity and mindset.Grab yourself a cuppa, take 30 minutes just for you and enjoy! As always, if you have any comments or questions, I would love to hear them.Have a wonderful day and stay safe friends 🙂

Posted by HeadStrong Training Stress Management and Resilience on Thursday, 21 May 2020

Find Support in your Community

Having a strong community means that support is just a phone call, email or visit away. Spending time in a positive community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. To improve your emotional well-being, focus your energy on people who are positive and engage in healthy habits. Spending too much time with people who possess a negative attitude on life can impact your emotions. It is always positive to help others who are in need but it is also important to focus your energy on yourself too. 

Get Quality Sleep

Helping Our School-Age Children Sleep Better - The New York Times

Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. There are some wonderful sleep meditation apps that I use at bedtime which helps you unwind and clears your mind.

Link to sleep video

by Lisa Jones

Meditation; calm the overactive mind

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With and strategiced vision and profound insighted, Jeremy Scott leads us go through challenges.

Priming 

Meditation can induce feelings of fear - BBC Science Focus Magazine

During my wellbeing seminar in New York we were taught the importance of priming every morning. Priming creates a morning ritual that includes the perfect way to start your day. What you do in the morning has a powerful and long-lasting impact on the rest of your day. Priming helps you feel more energised and focused about your day ahead. You can learn to change your state of mind by changing your physical state with an effective priming routine. When practiced correctly and often priming can help you cultivate positive emotions.

Link to priming exercises by Judy Murphy

Priming exercise by Tony Robbins

An absolute favourite Mindful song for gratitude called “Wear sunscreen”

Invest in a wellbeing journal

The Wellbeing Journal, in partnership with Mind (10) | Colouring In The  Midst Of Madness

Since childhood I have always used a diary or journal. It has helped me reflect on my thoughts, feelings and experiences. It has enabled me to grow and learn from my mistakes and has helped me grow spiritually. Reflection can have a powerful, positive influence on your life.  

I can highly recommend, 

  1. The self-care prescription powerful solutions to Manage stress, reduce anxiety and increase Wellbeing. By Robyn L. 
  2. The 6-minute diary focuses on, positive psychology, habits, and self-reflection. By Dominik Spenst
  3. The mindful life journal By Justin R. Adams  

Beware of Isolating

Can't stand being alone with your thoughts? Here's how floating can help… |  Floatworks Journal

Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can actually aggravate your problems. Resist the urge to shut out the individuals who can offer you encouragement and support – friends, family and trusted community. Do not ever feel that you are alone.  Once you confide your thoughts and worries with others, you will always find your worries will be shared. 

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Learn to Relax

Yoga Photos, 48,000+ High Quality Free Stock Photos

Practicing yoga and getting massages can do more than just improve your physical function. Clinical studies indicate that both are beneficial for improving mood and coping with stress. Massages can lower the stress hormone cortisol while increasing the neurotransmitters dopamine and serotonin. Yoga can increase brain GABA reduce anxious feelings and improve overall mood.

Link to Yoga video for beginners 20-minute home yoga workout 

Talk it Out

Talking to friends about health concerns - PH News Forums

Many people aren’t comfortable talking about their feelings. But opening up about personal issues can have big benefits for those who deal with emotional challenges. Whether in a support group or with a therapist, talking it out can reduce your sense of helplessness and provide relief from your struggles. We always think we are the only ones who are dealing with stress and anxiety, but I do find that once you open up about your feelings, others do feel comfortable to share their experiences too.

The more rejection you get, the better you are, the more you’ve learned, the closer you are to your outcome… If you can handle rejection, you’ll learn to get everything you want. Tony Robbins

 Enjoy the Great Outdoors

Countryside walks | Bracknell Forest Council

Engaging in outdoor activities is important for everyone’s emotional well-being, especially for those who work a desk job. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive affect on vitality. While enjoying the great outdoors, you’ll get the added benefit of natural sunlight. Daily exposure to appropriate levels (as little as 10 to 30 minutes a day) of direct sunlight can significantly boost vitamin D3 levels and help improve your mood.

Herbal remedies 

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Smelling soothing plant oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options.  

I am an absolute great believer of using essential oils. I have been using essential oils for many years and create my own natural oils. My most popular essential oil remedies include, air freshener, hormone balancer cream, menopause cream, anti-wrinkle face cream, home disinfectant and sleep diffuser. 

Link to Essential Oils Directory:
Essential Oil Properties, Uses and Benefits https://www.aromaweb.com/essentialoils/default.asp

Menopause and using natural remedies 

10 Little Things Your Best Friend Does That Make Your Life Whole

Whether women are suffering with frightening panic attacks and palpitations, melting with hot flushes, battling insomnia due to night sweats, aches and pains making them feel prematurely old, vaginal dryness and low libido taking sex off the menu or scary brain fog, making dietary and lifestyle changes is a viable option for women at the time of their menopause, as detailed in the NICE Guidelines on Menopause. Women usually hear about hormone replacement therapy (HRT), but they are often not familiar with their alternative options. 

Here are some of my top line recommendations to manage menopause naturally.

An excellent natural progesterone cream that I have been using, made from natural plants is called Natpro. This progesterone cream can help with night sweats, weight, mood swings, osteoporosis, and most importantly hormonal balance giving peace and tranquillity. 

Adapt your diet for menopause

12 Heart-Healthy Foods to Work into Your Diet – Health Essentials from  Cleveland Clinic

Research indicates that hormonal balance can be affected by the levels of nutrients in our body, and it’s widely acknowledged in medical literature that women often have low levels of important nutrients.  

One key nutrient to include is magnesium, which we found to be in short supply in between 50% – 80% of women. When taken together with other essential nutrients, such as B vitamins, vitamin D, calcium, zinc, and fatty acids, it has shown a positive influence on brain chemistry and hormone function. Good sources of magnesium include fresh fruit and vegetables, especially green ones.

We are all indeed sugar lovers, but I have learnt to keep a treat day to just one day a week. I now avoid sugar, wheat, coffee and refined foods as much as possible as they seem to interfere with my emotional state and unbalance my hormones.

Essential fatty acids – like those found in vegetable oils and oily fish, like wild salmon – also play a big role in hormone health. Those who consumed a diet rich in omega-3s had less mood swings, better libido and far more energy.  

I have found after trial and error that these supplements have been the most effective for balancing hormones, once again everybody is different so sometimes it is worth trying out various supplements until you find the one that is most suited for you. The most effective supplements have been, magnesium, B vitamins, zinc, omega 3,6,9, evening primrose oil, starflower oil, a good probiotic, and a good multi vitamin that includes calcium and vitamin k. 

Essential oils to use for menopause

Lavender Essential Oil Uses and Benefits | AromaWeb

Essential oils are plant-based, and some contain phytoestrogens. These are plant-based substances that behave in a similar way to the hormone estrogen. Some experts believe that essential oils containing phytoestrogens may help balance hormones and relieve symptoms such as mood changes and hot flashes during menopause.

According to research the following oils may support hormonal balance: 

  • Clary sage acts as an antidepressant and lowers blood pressure in some people. 
  • Fennel reduces depression and anxiety 
  • Juniper (J. phoenicea and J. oxycedrus) may relieve pain through anti inflamatory 
  • Angelica reduces anxiety  
  • Geranium relieves depression  
  • Rose oil brings relaxation and pain relief  
  • Neroli reduces anxiety and improves sleep 
  • Lavender reduces stress, depression and anxiety and helps improve sleep  
  • Jasmine relieves depression and uplifts mood  

When using oils, people should: 

  • Always mix essential oils with a carrier oil before use, especially for application to the skin.
  • Apply a little to the skin first to check for an allergic reaction.
  • Keep oils away from children.
  • Obtain oils from a reputable source.
  • Never swallow or consume an oil, as it is likely to be toxic.

Anyone who wishes to use essential oils for menopause should speak to their doctor first.

People should always dilute oils with a carrier oil before applying to the skin. 

Nutrients 

How to keep fit and healthy | Health Report | Benenden Health

Nutrients can help you maintain a positive mood, keep your focus, and deal with stressful challenges by helping your neurotransmitters stay in balance.

  • 5-HTP– In the brain, 5-HTP is readily converted to serotonin to help maintain mental and emotional well-being, reduce anxious feelings, and promote calm and relaxation.

Serotonin Mood Support

Our brain produces naturally soothing neurotransmitter called serotonin. Serotonin plays many important roles in the brain’s biochemistry and is involved in maintaining healthy mood and promoting feelings of calmness.

Essential nutrients for increasing our serotonin levels. 

Vitamin B6– Vitamin B6 is fundamental to healthy nerve function. It is an essential cofactor for enzymes that make serotonin and other key transmitters.

Lifestyle habits such as consuming smart carbohydrates in moderation and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote calm.

Adopting these brain healthy habits can help to improve your emotional well-being so that you can live life to the fullest.

Nutritional Information provided by Brain MD 

Powerful and inspiring quotes from; Tony Robbins and Operah Winfrey

“Successful people ask better questions, and as a result, they get better answers.” –

Tony Robbins

“The only thing that’s keeping you from getting what you want is the story you keep telling yourself.” –

Tony Robbins

“Only those who have learned the power of sincere and selfless contribution experience life’s deepest joy: true fulfilment.” –

Tony Robbins

I challenge you to make your life a masterpiece. I challenge you to join the ranks of those people who live what they teach, who walk their talk.” –

Tony Robbins

You don’t have to have a reason to feel good—you’re alive; you can feel good for no reason at all!

Tony Robbins

It’s not what we do once in a while that shapes our lives, but what we do consistently.

Tony Robbins

Success in life is the result of good judgment. Good judgment is usually the result of experience. Experience is usually the result of bad judgment.

People are not lazy; they simply have impotent goals. That is goals that do not inspire them.

If you talk about it, it’s a dream, if you envision it, it’s possible, but if you schedule it, it’s real.

Why live an ordinary life, when you can live an extraordinary one?

Any time you sincerely want to make a change, the first thing you must do is to raise your standards.

Stay committed to your decisions but stay flexible in your approach.

The more rejection you get, the better you are, the more you’ve learned, the closer you are to your outcome… If you can handle rejection, you’ll learn to get everything you want.

Take the opportunity to learn from your mistakes: find the cause of your problem and eliminate it. Don’t try to be perfect; just be an excellent example of being human.

“True forgiveness is when you can say, “Thank you for that experience.”
― Oprah Winfrey

“You don’t become what you want, you become what you believe.”
― Oprah Winfrey

“The great courageous act that we must all do, is to have the courage to step out of our history and past so that we can live our dreams.”
― Oprah Winfrey

“Everyone wants to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down.”
― Oprah Winfrey

“Do the one thing you think you cannot do. Fail at it. Try again. Do better the second time. The only people who never tumble are those who never mount the high wire.”
― Oprah Winfrey

“You get in life what you have the courage to ask for.”
― Oprah Winfrey

“Surround yourself only with people who are going to take you higher.”
― Oprah Winfrey

“When you undervalue what you do, the world will undervalue who you are.”
― Oprah Winfrey

happy family jumping together on the beach

Get Connected

Are you Interested owning your own Boogie bear business and wish to explore the possibility of becoming a franchisee?

Contact CHRISTINE CHARALAMBOUS Franchisor

Get Connected

Are you Interested owning your own Boogie bear business and wish to explore the possibility of becoming a franchisee?

Contact CHRISTINE CHARALAMBOUS Franchisor