Fatigue Wellbeing Hub Courses Guide - Salus Fatigue Foundation Registered Charity 1151924
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Fatigue Wellbeing Hub Courses Guide Salus Fatigue Foundation Registered Charity 1151924
TABLE OF CONTENTS Introduction 3 90 day Journey to Wellness Course 4 Week 1 – Week 7 4 Week 8 – Week 11 5 Week 12 – Week 13 6 Nutrition 7 Sleep 8 Stress 9 Additional Courses 10 Pilates Corner 10 Mind Corner 10 Nutrition Corner 10 Menopause Corner 11 Book Corner 11
lives. We have over 11 years of experience, knowledge and
Welcome to the Salus Community.
understanding of what works for people and within our
communities.
This booklet contains all the information you need to know
to navigate your way around the Hub enabling you to make
As seen on:
the most out of your membership.
- TEDx
- BBC Midlands Today
As the world is quickly evolving around us, we have decided
- Pick Me up
to make our services digitally accessible to everyone with a
- My Weekly Magazines
computer, tablet or smart phone! The past year we have
- The Portugal News
been working hard to offer our knowledge and expertise on
- BBC Radio WM
a brand-new platform; the ‘Fatigue Wellbeing Hub’.
- The Irish Times
- FHT International Therapist Magazine
Our aim is to help improve the lives of people affected by
Fatigue or support people who just want to become a
In Partnership with:
healthier version of themselves.
- Growth Step Ltd
- Wellbeing Accelerator at Sheffield University
All of our services are delivered by qualified health
- Barclays Bank
practitioners. We do not provide, advocate, or promote the
- Talk Health
use of services that claim to provide a cure, or imply they
- Sandwell and West Midlands Trust
provide medically approved relief from symptoms
- Irwin Mitchell Solicitors
experienced through fatigue related conditions.
- Walsall Manor Hospital
- Nottingham University
We have supported 15,000 people through both our
- Birmingham Chamber of Commerce
awareness work and helping people make change in their- Ask the practitioner – is Sugar bad?
90 day Journey to Wellness
Week 1 Week 5
- The importance of Hydration - Introduction to movement
- A minute with Mel – Garlic and Dark Chocolate - A Minute with Mel – Fermented foods and apple cider
- A Healthy Mind – Acceptance vinegar
- Breathing to Relax the mind – Introduction - A healthy mind – strategies to start your day well
- Mindful movement – standing
Week 2
- The importance of cleansing Introduction
- Immunity
- Salus Recipe Corner – Fiber filled breakfast porridge
- A minute with Mel – Vitamin C, Goji Berries and Sweet
- Ask the practitioner – Why we need fiber
Potato
- A Healthy Mind – Connecting to yourself Week 6
- Introduction to pacing
Week 3
- Introduction to Superfoods
- Introduction to Nutrition
- A Minute with Mel – Hemp
- A Minute with Mel – Nuts and Seeds
- A Healthy mind – maintain a positive day
- Eat Well for Fatigue – Eating for energy
- Mindful Meditation introduction
- Mindful Movement – Seated
- The importance of cleansing- Cleansing our body
- A Healthy Mind – strategies to connect to yourself
- Ask the practitioner – Is fat making me fat?
Week 4
Week 7
- The importance of balancing blood sugars
- Introduction to sleep
- A minute with Mel – blueberries
- A Minute with Mel – Kiwi
- A Healthy mind – start your day well
- Superfood – Cacao Superfood with Recipe
- Salus Recipe corner – Trail Mix
- A healthy mind – end the day with gratitude- Mindful Massage – Head and shoulders Week 10
- The importance of cleansing – foods to avoid - Introduction to pain
- Ask the practitioner – Sugar - Eat Well for fatigue – inflammation
- Mindful Meditation – Body scan meditation session - A minute with Mel – Turmeric
- Watch those thoughts – your mind will give you what
Week 8
you focus on
- Introduction to relaxation
- Breathing to relax the mind – alternate nostril
- Eat well for fatigue – brain health
breathing
- A minute with Mel – Avocado
- The importance of cleansing – what we put on our
- A Healthy mind – I am enough
skin
- Mindful Massage – arms and hands
- Salus Recipe Corner – Avocado and chocolate mousse
- Mindful Meditation – guided through the senses
- Ask the Practitioner – Hidden sugars
- The importance of cleansing – foods to eat
- Ask the Practitioner – Good and Bad Fats Week 11
- Superfoods – Hemp
Week 9
- A Minute with Mel – Ginger and honey
- Introduction to stress
- Stress mess to stress less – recognising and
- Superfoods – Maca
understanding symptoms of stress
- A minute with Mel – Kale
- Breathing to relax the mind – body movement as we
- Watch those thoughts – understanding the
inhale and exhale
subconscious mind
- The importance of cleansing – importance of sweating
- Mindful Meditation – focusing on an object
and cleansing our environment
- Importance of cleansing – hydration
- Salus recipe corner – mushroom risotto with spelt
- Salus Recipe Corner – Gluten free pasta
- Ask the practitioner – good sources of fiber
- Ask the Practitioner – glutenWeek 12
- Balancing hormones – overview, balancing/ stress,
and blood sugar
- Super foods – coconut
- A minute with Mel – Beetroot
- Salus Recipe Corner – Beetroot black been burgers
- Stress mess to stress less - Worry is a Waste of
Energy and our Fight, Flight, Freeze response
- Mindful massage – peer massage of head and
shoulders
Week 13
- Balancing hormones – Thyroid health, Menopause and
What to Avoid
- Superfoods – Spirulina and goji berries
- Stress mess to stress less – how we change and create
habits (respond not react) and our top tips
- Mindful Massage – peer arm and hands
- Salus Recipe Corner – Lentil Chili with Chocolate- Tray Bake Demonstration
Nutrition Course
- Salus dinner menu
The nutrition course is ideal for anyone who is looking to
- What should we eat for dinner?
expand their knowledge and learn how to make their meals
- What time should we eat dinner?
the healthiest they have been. It is a mixture of video content
- Vegan V Animal?
and written to suit every individuals preference.
- How to reset adrenals
Not only does a healthy diet contribute to maintaining a Blogs and Top Tips
healthy weight, it makes you more positive, improving your
Snacks
memory and productivity, strengthens your bones, helps to
prevent/fight chronic diseases such as diabetes, cancer etc - Snacks advice and ideas
and provides you with more energy overall. - Salus snacks menu
- Snack recipe x 4
Breakfast - Salus smoothie recipe and methods x 6
- Almond Pancakes Demonstration
Recipes
- Salus breakfast menu
- Why do we need breakfast? - Breakfast
- Should I skip breakfast? - Lunch
- Dinner
Lunch
✓ Recipe
- Tuna Avocado Boats Demonstration
✓ Prep time/cook time
- Salus lunch menu
✓ Method
- Why do we need lunch?
✓ Nutritional Values
- Should I skip lunch?
Meal planner
DinnerStore Cupboard Items - Store cupboard items and advice video The benefits of your favourite foods
How to get to sleep and the benefits
Sleep Course
This course has been designed to educate you on everything - Sleep Routines video
to do with sleep. It will give you bespoke knowledge from our - The benefits you will see from sleep
qualified team on getting a better nights sleep leading to - Top 10 Sleep hygiene tips
more energy during the day.
Sleep and Nutrition
- The benefits of sleep:
- Sleep and nutrition video
- Improves attention and concentration
- Sleep Tracker
- Helps maintain a healthy weight
- What should we avoid before bed?
- Strengthens the immune system
- What to eat to aid quality sleep
- Improves mental health
- Soothing bedtime drinks recipes
- Reduces stress
- Gives you more energy for the day Sleep hypnosis and meditation
The course is a mixture of both video and written content, - Understanding Hypnosis Video
broken down into 4 sections: understanding sleep, getting to - How to connect with Hypnosis Video
sleep, sleep and nutrition and sleep hypnosis/ meditation. All - Self-Hypnosis Video
information is delivered by our qualified health practitioners. - Hypnosis audio
Understanding sleep Blogs and Top Tips
- Introduction Video
- Understanding the Circadian Rhythm
- How our rhythm can be disrupted
- Tips to reset our rhythmPracticing gratitude
Stress Course
With our modern lifestyle we often find we can become Stress and movement
overloaded with the busyness of life and overwhelmed with
3 gentle Pilates sessions with Isaura around relieving
things we think we should be doing or achieving, albeit
stress from the body
personally or professionally. We are all different with varying
commitments, skills, abilities, and interests. Stress and laughter
Understanding stress - A solution to calming our nervous systems
What is stress? Stress and nature
The impact on mental health - The healing benefits of nature
Signs and symptoms of stress
Weekly stress diary
Stress and Nutrition
What happens when we respond to stress with food or
drink
How our diet can raise stress levels
How we can use food to help better manage stress
Stress and the mind
Our subconsciousread and different exercises to complete. This will also
Additional Courses
include optional worksheets to print out.
Pilates Sessions
- Mindful or mind full?
These Pilates sessions are adapted to meet every individual
- A 5-minute mind exercise
need so you can benefit whether you are a beginner or
- Mental fitness
slightly more experienced. Isaura guides us through different
- Brain fog
movements whilst focusing on breathing techniques and
- Stress
awareness exercises (imagery both literal and creative).
- Eating for a healthy mind
- Pilates for beginners - Sleep and relaxation
- Pilates for hamstrings - The thought that counts
- Meditation, visualisation and gentle movement
Menopause Course
- Pilates for the spine
- Pilates for the mind In this nine-part video series Mel helps us to understand and
- Slightly more advanced gentle movement for recognise the possible impacts menopause and changing
digestion hormone levels can have on fatigue, general health, and
- Pilates and physical balance well-being. The series is relevant to all as it provides lots of
- Incorporating movement into daily life using flow insights into different ways menopause transition can affect
- Pilates for stress women and their lives.
- Stretch and relax
- Introduction
Mind Course - Why can’t I sleep?
- Anxiety
This will give you a greater understanding on how our minds
- Where are my keys?
work and the importance of a healthy mood. This is broken
- What is happening to me?
into 8 different sections made up of interesting content to- It’s exhausting - Cravings - Pain - Summary and top tips
We would like to thank you for “The Fatigue Wellbeing Hub has been a real
choosing to join the Salus community. lifesaver for me. I have been able to access all
the information in the comfort of my own
All money is a charitable donation to home at times that fit around family and
enable us to continue to do what we do commitments.”
best.
“You will have access to lots of information
all in one place. The information and tips will
make a positive difference to your symptoms
and you can make changes at a pace to suit
you”
without pressure
"Since I have or Ijudgement."
joined Salus feel less isolated
and am much kinder to myself. I am more
.”
accepting of my condition."
Linda Jones CEO/ Founder
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