VivaCity - Issue Five - Feb/March 2017 by VivaCity Magazine

FREE! HEALTH • FITNESS • WELLBEING

FEB/march 2017

ISSUE FIVE

The Great Outdoors Let’s get walking In association with

New Year, New You

Plymouth’s own FREE HEALTH and fitness magazine, distributed to 10,000 HOMES IN THE CITY

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Plenty of tips to keep you on track in 2017 Most of us start the New Year with good intentions…eat healthier, keep fitter, spend more time relaxing and enjoying life.

Editor’s Letter

PROFESSIONAL

COUNSELLING

TRAINING IN

PLYMOUTH

It’s so often easier said than done! Pressures of everyday life take over and all our best laid plans end in disappointment.

(CPCAB)

We’ve some helpful articles in this issue to help you stay on track…or to get back on track. There’s advice from Guy Westwood Everyone Active’s fitness manager at the Plymouth Life Centre, while the Sports Development Team focus on the many groups and classes available in the city. Walking and enjoying the wonderful green spaces in Plymouth is another great way to improve your lifestyle and enjoy time with friends and family. To help you find an activity we’ve put together a comprehensive What’s On guide which gives details of the many regular events - everything from Active Steps to Zumba. Hope you enjoy the latest issue - please keep your comments and feedback coming

IF YOU ARE INTERESTED IN DEVELOPING A MINDFULNESS PRACTICE AND THE SKILLS OF BECOMING A COUNSELLOR GET IN TOUCH TODAY.

NOW RECRUITING 2017 CERTIFICATE IN COUNSELLING SKILLS (LEVEL 2) CERTIFICATE IN COUNSELLING STUDIES (LEVEL 3) DIPLOMA IN THERAPEUTIC COUNSELLING (LEVEL 4) DIPLOMA IN PSYCHOTHERAPEUTIC COUNSELLING (LEVEL 5)

Vicki

VivaCity is published by Vivid Collective Ltd

The views expressed in VivaCity are not

Tel 01752 424133

necessarily those of the publishers. Every

www.vividcollective.co.uk

effort is taken to ensure the accuracy of all information contained in this publication.

Publisher: Naomi Girdler

However, the publishers do not accept

Editor: Vicki Vokes

any liability for any advice or information

Designer: Andrew Girdler

included in this publication.

Sales: Debbie Girdler Published by Newsquest Weymouth

Thanks to all who’ve contributed to

Cover photo: Fotolia Promoting a healthy lifestyle and improved wellbeing...

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VivaCity | Feb/March 2017

Helping people since 1907

How can we help you? If you need information, advice, practical support or the opportunity to volunteer, then please contact us. Our services include:

The Carers Hub Active for Life DIAC Casework Service Volunteer Centre Expert Patients Programme Ridleys Hearing and Sight Centre (HAS)

www.plymouthguild.org.uk Phone: 01752 201900 E-mail: guild@plymouthguild.org.uk Reg. Charity No. 1066776

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Contents

HEALTH • FITNESS • WELLBEING

6-7

10-11

Encouragining organ donation in Plymouth

New Year, New You

New lease of life for Life Centre gym Stay at home and still get fit!

26-27

20-21 But that’s not all...

Making the most of Plymouth’s green spaces and parks

8-9

Cheezifit with Lynn Easton

24-25

Let’s get walking!

Jane Billson is a true diamond!

Lowdown on sugar app download

Tracey sheds seven stone

Stop Smoking

14-15

Ovarian Cancer Awarness Month

Pedal 4 Pounds with Plymouth Argyle

One You Clinics in Plymouth

34-35

Vicki’s Blog

New Director of Public Health

38-42

What’s on guide to activities and events

The GP’s Corner

43-45

Useful numbers directory

Promoting a healthy lifestyle and improved wellbeing...

VivaCity | Feb/March 2017

New Year New You

New Year Many of us will make a healthy New This could be a brisk walk in the park, a bike Year’s resolution but what’s the best ride, or even dancing to the radio, anything that will get your heart beating faster and way to stick to it? your lungs working harder for at least 10 All too often we start a new year making minutes at a time. You might even choose resolutions or deciding to make a dramatic to get off the bus a stop earlier and walk change to our lifestyles only to find the rest of the way. Find a way of being ourselves slipping back into old habits. You active that you enjoy and you’re more might choose to start a new fad diet, stop likely to keep it up. smoking, buy some exercise equipment, or Joining a local group is a great way to join a gym. get started. It’s a great way to make new If you don’t do much exercise, then friends and have fun with like-minded deciding to move more might be a good people. There are exercise classes, walking place to start. The great news is that it groups, running groups and cycle rides doesn’t take a huge amount of exercise to happening in local neighbourhoods make a big difference to your health and throughout Plymouth. Once you start to wellbeing. About 30 minutes a day, can look for sessions nearby, you will find that lead to enormous benefits in terms of your the church hall runs yoga, the primary mood, health, weight and the ability to school has exercise classes and the local live an independent and fulfilling life. It’s secondary school is actually your local easy to move more and doing something is sports centre after 5pm. better than nothing. Start small and build up gradually – just 10 minutes at a time can You will have a better chance of succeeding if you get others involved in your plans. By be really good for you. getting friends and family on board, not

VivaCity | Feb/March 2017

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only will they help to keep you motivated, but you will help them to improve their health and fitness as well. Some people find that entering themselves for an event such as a sponsored walk or ride helps them to stay on track. Not only will you help a good cause, but by telling others about your event you will want to achieve your goal. It’s a good idea to set yourself some targets to keep you on track. Try to focus on how you will change your everyday routine (e.g. Week 1 - do 10mins of exercise per day, building up to 30 minutes a day by Week 9). Don’t concentrate on the outcome you want to see such as losing weight (e.g. lose a pound a week), as it can be difficult to predict how quickly your body will respond to the exercise. Be confident that if you stick to your plans, and exercise regularly you will start to feel and see the benefits in no time at all. Every @VivaCityPlymouth

@VivaCityPlym

New Year New You

New You now and then you might get back into old habits, but don’t worry. Treat any slipups as a temporary setback rather than a reason to give up altogether.

Angela and Cheezifit Angela (age 69) started attending a new Cheezifit exercise class to support her daughter who had recently become a newly qualified instructor.

ability. After the first couple of classes I was hooked and didn’t hesitate to sign up when a second class became available. I also find the classes affordable and would be unable to attend if they cost the same as they do in gyms”

• Get some friends or family involved • Make a list of the reasons why you want to be more active to remind yourself • Keep a record of all the exercise you do so you can see the progress you’ve made

Since starting the class Angela has noticed that she doesn’t get so out of breath and her fitness level appears to have increased. Her blood pressure has also come down and she has also started to lose weight.

The Sports Development Unit at Plymouth City Council support a range of low cost activities that take place in local neighbourhoods throughout Plymouth. Most activities are open to everyone and aimed at beginners and improvers. They include a variety of different activities such as; exercise classes, running groups, rounders, tennis, netball and disability sports.

Angela said “I initially went to offer support for her launch class and had no intention Angela said “I have made new friends and of joining the class as I felt it wouldn’t be it is a fun and friendly class which I look forward to attending each week. It is nice suitable for me. to be part of a community project in which “I was surprised at the large age range of I can attend with both my daughters and the participants and I felt that perhaps it granddaughter and we all benefit from You can find information on the Sports Development Units activities online at was something I could take part in after all” participating in different ways.” www.plymouth.gov.uk/getactive or by calling them on 01752 307008. “I liked the fact I recognised the music Top Tips which is fun and enjoyable. I realised that different options were available so I didn’t • Start small and build up So what are you waiting for? feel that I was struggling to keep up as • Find an activity that you enjoy Make a start today. there was always an alternative to suit my • Plan what you will do and when It’s never too late. Promoting a healthy lifestyle and improved wellbeing...

VivaCity | Feb/March 2017

Cheezifit

Lynn loved Cheezifit so much she became an instructor 8

VivaCity | Feb/March 2017

Find out more

@VivaCityPlymouth

@VivaCityPlym

Cheezifit

Picture the scene, it’s summer 2013 and after a lot of persuasion a lady on the wrong side of 40 plucks up the courage to enter a room and take part in her first ever exercise class – a dance based aerobics class called Cheezifit. She is overweight, unfit and very selfconscious. Despite her reservations, she is warmly welcomed and encouraged to take part. The class seemed to last forever, however she persevered despite an obvious lack of co-ordination and completed the session, albeit the colour of her face resembling a ripe tomato by the end.

won’t be able to do it, people will laugh at me, are just some of the many excuses I used,” said Lynn who is about to launch her own Cheezifit class at the Beacon Hub, North Prospect. Lynn, who works as a data manager at All Saints Academy Plymouth, is very keen to encourage people to start exercising as she has seen the positive impact it has made on her life. The health benefits are most noticeable; now 4 ½ stone lighter and far more active, her self-confidence has increased and she has made lots of new friends.

“I always saw exercise as a chore and I Spurred on by the motivating instructor am determined to make my classes fun and founder of Cheezifit, Ros Glendinning, and enjoyable so people look forward she decided to return the following week. to taking part and WANT to come rather than feeling they ought to. Ros was such Fast forward just over three years and an inspiration and offered me so much that participant, Lynn Easton, has herself encouragement during my transition from qualified as an Exercise to Music fitness participant to instructor, which has made instructor herself, having lost weight and me realise how much I would like to give something back by being a motivating becoming far fitter in the process. instructor to others.” “I know from personal experience the barriers people put up to exercise as I was Classes are being supported by Plymouth one of those people. It’s too expensive, City Council’s Sports Development I haven’t got time, I’m too overweight, I Unit and consequently can be offered for only £1 per session making it affordable for I always saw exercise as a chore most people. “I think it is very and I am determined to make important that classes are my classes fun and enjoyable so accessible and people look forward to taking made as inclusive as possible part and WANT to come rather with the aim of including people than feeling they ought to. who may not have the confidence to attend a gym”.

“

”

Promoting a healthy lifestyle and improved wellbeing...

Lyn before her transformation

Cheezifit, a non-competitive class, is suitable for mixed abilities and participants range from 18-70+. Lower and higher alternatives are offered and everyone is encouraged to work to their own ability. Ask yourself the following questions: Do you want to get fit? Do you want to meet new people? Do you want an affordable alternative to a gym? Do you like cheesy music? If the answer to any of these questions is YES, why not go along to one of the Cheezifit classes and see how exercise can make a difference to your life. The classes are held at the Beacon Hub, North Prospect on Wednesdays from 6pm to 7pm and Fridays from 5.45pm to 6.45pm. For further information call 01752 307008.

VivaCity | Feb/March 2017

OomphDonation Organ

Mother’s plea for people to sign organ donation register A Plymouth mother whose son died waiting for an organ transplant has met with representatives of Plymouth City Council to discuss how more people in the city can be encouraged to sign up to the NHS Organ Donation Register. Jillian Oxley, who lost her son Jon Paul aged just 21 in 2012 to Cystic Fibrosis, met with Councillor Lynda Bowyer, Cabinet Member for Health and Adult Social Care, and Dr Ruth Harrell, the Council’s Director of Public Health.

Jillian said: “My son had waited 18 months for a lung transplant but no suitable donor had been found. Although we did have five calls during that period from potential donors, sadly none were a suitable match. “His motto in life was ‘live life – give life’ and he was a big supporter of organ donation – your organs are no use to you when you are dead, give someone else the chance of life.

“Organ donation is helping another person to live, giving them another chance at life. In a way by donating your organs you The meeting follows Plymouth’s continue to live on even after your passing. #TimeToSign campaign which was run throughout December 2016 and was led “It is so simple to sign up for the Organ locally by Plymouth City Council working in Donor Register – you can either call partnership with NHS Blood and Transplant 0300 123 23 23 or just sign up via www. and local NHS partners including Northern, organdonation.nhs.uk “ Eastern and Western Devon Clinical Commissioning Group, Plymouth Hospitals Jillian had also backed the #TimeToSign NHS Trust, Livewell Southwest. campaign and has previously presented There are currently 17 people waiting for a petition of 1,000 signatures to Health a transplant in Plymouth and nine people Secretary Jeremy Hunt, backing a ‘soft have died whilst waiting for a transplant opt out’ scheme for organ donation. Jillian over the past five years. Just this year, also set up the Jon Paul Oxley Memorial since April 2016, 11 people in Plymouth Fund at Derriford Hospital which has so have received a transplant, while 149 have far raised £1,085 to help people with Cystic undergone a transplant in the past five Fibrosis and their families to make their years. hospital stay more comfortable. VivaCity | Feb/March | Dec/Jan 2016/17 2017 10 10VivaCity

Find Find outout more more

@VivaCityPlymouth @VivaCityPlymouth

@VivaCityPlym @VivaCityPlym

Organ Donation Oomph

Councillor Lynda Bowyer, Cabinet Member for Health and Adult Social Care for Plymouth City Council, said: “We were pleased to welcome Jillian and will continue to work with her to encourage people to sign up to the NHS Organ Donor Register. “People are dying every day waiting for an organ transplant and this is not acceptable – we need to get more people to register for organ donation, and we believe that the system needs changing. While 86% of people agree that organ donation is important, around 37% of people who are willing to be organ donors say that they

haven’t got around to joining the NHS Organ A dedicated local Plymouth URL (web-link) Donor Register.” was used for the time limited (one month) #TimeToSign campaign and during the Dr Ruth Harrell, Director of Public Health for campaign, 250 people from Plymouth Plymouth City Council, said: “Three people clicked through to the organ donor register die in the UK every day while waiting for an and 107 people signed up. In addition organ transplant, so we really do need more the campaign reached 26,230 people on people to sign up to the register, in Plymouth Facebook and 24,617 impressions through as well as nationally. twitter. The campaign was also promoted via local press and in the Council’s 1st Stop Shop “We all have busy lives, but somehow we still and on screens across the city. find ourselves idling away time and put off doing things we really know we should do. You can sign up to the NHS Organ Donor One of those things is signing up as an organ Register here: www.organdonation.nhs.uk donor.”

Jillian (middle) meets with Councillor Lynda Bowyer (left) and Dr Ruth Harrell (right)

Promoting Promoting a healthy a healthy lifestyle lifestyle and and improved improved wellbeing... wellbeing...

VivaCity VivaCity | Feb/March | Dec/Jan2017 2016/7

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Weight Loss Success

Jane recognised as one of the top coaches in the country

A Plymouth woman who has helped hundreds of local people achieve a healthier weight and lifestyle has been recognised for her outstanding service to Weight Watchers members in the area. Jane Billson was awarded Weight Watchers Diamond Coach status at her meeting in the community centre at Plymstock. The award, which celebrates coaches who have provided exceptional support to their members during their weight loss journey, is only given out once every two years to a select group of Weight Watchers experts across the country. In 2016 alone, Jane helped her members shed 638 stone! With a plan personalised to each member’s age, gender, body mass index and lifestyle, coach Jane, who has lost 2 ½ stone and maintained her goal weight for nine years, is committed to helping every member achieve their goal and will equip local residents with the skills and techniques required to build a positive relationship between food, mind and body for good. One of Jane’s members, Tracy Izzard, said the accolade is very well-deserved: “Jane is a real inspiration to me and the other members in our meeting. She always provides great tips, tricks and support to help us achieve our weight loss goals and develop healthier habits. I have lost 100 Ibs with Jane and I’ve never felt better!” It is the first time Jane has been awarded Diamond Leader status and she is thrilled: “I’m so proud of my members and what they’ve achieved; it has been a fantastic year and to receive this award for doing something I love is amazing! It’s great to see my members enjoying the food they love and jumping off the scales happy. “Unlike fad diets and quick fixes, Weight Watchers provides a flexible and balanced approach to leading a healthier lifestyle. Our unique counting system, SmartPoints,or no tracking option No Count, guide you towards healthier food choices, based on much more than calories alone, while helping you to be more active and equipping you with the skills and techniques to get you in the right frame of mind to achieve long term success. “Research shows that with Weight Watchers meetings and online tools, you could lose up to seven times more weight than on your own and I’m looking forward to continuing to prove that stat right!” Jane runs four meetings a week at the following venues, Plymstock Community Centre on a Tuesday at 5.45pm, Tesco Transit Way on a Wednesday at 6.15pm, Saltash Guildhall on a Thursday at 5.30 and Unitarian Church, Notte Street on a Saturday at 10.15am.

VivaCity | Feb/March 2017

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@VivaCityPlymouth

@VivaCityPlym

Weight Loss Success

Plymouth mum sheds seven stone after stark health warning Tracy (right) before

Tracy (right) after

Tracy Izzard had gone to her doctor with “If I wasn’t going to do it [lose weight] how and her family can enjoy healthy meals together. a constant tickling cough which would was my son going to look after himself?” wake her up through the night – to be Tracy threw herself in to the weight loss told that she could have diabetes. After the doctor told me programme and found that cooking and meal preparations were invigorating and Already living with asthma throughout her I could have diabetes, I “quite fun”. life, Tracy had also been diagnosed with had dark thoughts and borderline chronic obstructive pulmonary said, ‘what am I doing? After losing five pounds in her first week, disease (COPD) due to her weight, which Tracy was hooked. Tracy has now lost over had reached over 19 stone. 7 stone and gone from a size 26 to a size 12! At 43, and with a 13 year-old at home who This drove her to join her local Weight was also eating the same food as his mum, Watchers meeting with leader Jane Not only has the threat of diabetes been Tracy said the prognosis “knocked her for Billson. Tracy thought she would struggle eradicated from her life, but Tracy’s six” and made her realise she had to take to kick her diet of take away and microwave cholesterol is normal and her COPD has meals as it was such an easy alternative dramatically decreased, meaning she is on drastic action to improve her health. to cooking. She feared that her new diet less medication for her breathing issues. “After the doctor told me I could have would mean cooking separate meals for all diabetes, I had dark thoughts and said, of the family, but she couldn’t have been Tracy is now brimming with confidence more wrong! Using the Weight Watchers and can enjoy every minute with her son ‘what am I doing?’ Tracker and Recipe Builder App Tracy Nicholas.

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Promoting a healthy lifestyle and improved wellbeing...

VivaCity | Feb/March 2017

Ovarian Cancer

Campaign to highlight symptoms of ovarian cancer

VivaCity | Feb/March 2017

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@VivaCityPlymouth

@VivaCityPlym

Ovarian Cancer Every March is Ovarian Cancer Awareness Month and this year research charity Ovarian Cancer Action has chosen the theme Listen In! Ovarian cancer isn’t as well-known as some other female cancers, yet it is the fifth most common - with more than 7,000 diagnoses in the UK each year. The UK has one of the lowest survival rates in Western Europe, with a woman dying from ovarian cancer every two hours, resulting in 4,300 deaths annually. Ovarian Cancer Action says one of the reasons for the poor survival rate in the UK is that the disease is often spotted too late. The charity’s chief executive, Katherine Taylor,

said: “Ovarian cancer is particularly difficult to diagnose yet early diagnosis is crucial. When women are diagnosed in the early stages of ovarian cancer they have a 90% chance of surviving for more than five years but this reduces to 22% when diagnosed in the later stages.”

pain and bloating, for example, can affect us all. However, the key is persistence. If the symptoms are unusual for you, they don’t go away, and have started in the last 12 months, speak to your doctor. Women should feel confident about trusting their bodies and speak up if they feel something is wrong.

Detecting ovarian cancer early can be difficult for a number of reasons. One obstacle is a lack of symptoms awareness. Ovarian cancer is often referred to as the silent killer as it’s sometimes said to be symptomless. This, however, is not true.

So, if you are experiencing symptoms and are worried it could be ovarian cancer, listen to your body and speak up. Book an appointment with your GP and ask for a CA125 test to rule it out.

The four main signs of ovarian cancer are persistent stomach pain, persistent bloating or increased stomach size, difficulty eating or feeling full quickly, and needing to pee more frequently. Another problem is that these symptoms are easily confused with other ailments. Stomach

The charity recognises that speaking up about your health can be difficult and has developed a symptoms diary to help women record their symptoms and take it to their GP. Search for ‘Ovarian Cancer Action’ in your phone’s app store, or download a paper version at www.ovarian.org.uk

Ovarian Cancer: The Facts

Ovarian Cancer: The Symptoms

How to get involved with Ovarian Cancer Awareness Month

• It is the most deadly gynaecological cancer and currently the sixth most common cancer among women.

The four main symptoms of ovarian cancer are:

Are you ready boots? Start walking. During this year’s Ovarian Cancer Awareness Month, charity Ovarian Cancer Action is asking supporters to #WalkInHerName, to help raise vital funds for medical research.

• Ovarian cancer kills more women than all the other gynaecological cancers combined • There are 7000 new diagnoses each year in the UK • The UK has one of the lowest survival rates in Western Europe, with a woman dying from ovarian cancer every two hours; • That amounts to 4,300 deaths each year • It kills more women than the other gynaecological cancers combined

• Persistent stomach pain • Persistent bloating or increased stomach size • Difficulty eating or feeling full quickly • Needing to urinate more frequently The key features of the symptoms of ovarian cancer are: • Their persistency - they don’t go away • Their frequency - they occur most days • The symptoms are new - they started in the last 12 months • The symptoms are unusual they are not normal for you

Sadly, most of us know someone whose life has been touched by ovarian cancer. To show your support, don your hiking boots and arrange a local #WalkInHerName. Organising your walk couldn’t be easier. Just gather a group of eager walkers, choose a route, ask everyone in your group to create an online giving page and get raising those all-important funds. Register your details to receive a free #WalkInHerName welcome pack with information on how to organise your walk, ideas and tips on how to fundraise at www.ovarian.org.uk/ walkinhername or by contacting Beatrix@ovarian.org.uk.

Fitness at Home

Stay at home and still get fit! Going to the gym can be a step too far for some people who want to lose weight and improve their health.

care homes in and around Plymouth. They offer chair aerobic sessions helping seniors to stay active and become more mobile.

But now there is an alternative - a personal trainer who visits clients at home and help develop a fitness programme to suit individual needs.

Chris is also a GP Exercise Referral Specialist in Plymouth and can help people with a range of medical conditions including angina, hypertension, depression, stress, diabetes, obesity, arthritis and osteoporosis. He ensures that all the exercise performed are safe and controlled.

Fitness at Home is run by personal trainer Chris Dodds, who has helped hundreds of people get into shape over the last five years. Chris said: “Most of my clients are aged over 40 and for them it can be too much of a challenge to go to a gym. We also help couples who are getting married to tone up for the big day. “We can offer personal training sessions in the fresh outdoors - or in the comfort of your own home. We provide all the equipment needed for the sessions and will make sure clients are looking and feeling their best in no time.” Chris Dodds

VivaCity | Feb/March 2017

Testimonials Before and after photos of Jo, one of the clients of Fitness at Home. Chris offers an initial meeting with clients at which he carries out a fitness assessment and then tailors the programme of training to suit the needs of the individual. He also offers free nutritional advice, which is all part of the service. “Working with people in their own homes creates a different type of relationship - my clients are very much like my friends,” said Chris. Fitness at Home also provide a gentle exercise service for seniors at home and within local Find out more

“Chris got me out of my comfort zone and got me enjoying exercise! I can now do a lot more than I started off with, he doesn’t judge you at all and he’s a nice guy, I didn’t feel intimidated training with him and we always have a laugh, I highly recommend him.” - Heidi “I work shifts and find it hard to fit in exercise, so this is a great option. I am now much fitter and lighter and have achieved far more in a few months than 3 years going to the gym . Chris has sorted out a programme that fits my needs and he is a great motivator.” - Sharon For more information visit www.fitness-at-home.co.uk

@VivaCityPlymouth

@VivaCityPlym

one you clinic Our lifestyles can be more unhealthy than we think. Start the fight back to a healthier you. Our clinics will cover NHS health checks, stop smoking, eating well, moving more and drinking less. to book an appointment call 01752 437177

1-1 appointments available at any of the following monday

Plymstock Library, Horn Cross Road, PL9 9BU Jan Cutting HLC, Beacon Park Road, PL2 2PQ Plympton Library, Plympton, PL7 2AS

09:30-11:30 14:00-16:00 16:00-18:00

tuesday

Cumberland Centre, Damerel Close, PL1 4JZ Efford Library, Torridge Way, PL3 6JQ

09:30-12:30 13:30-16:00

WEDNESDAY

Cumberland Centre, Damerel Close, PL1 4JZ Cumberland Centre, Damerel Close, PL1 4JZ

09:00-10:30 17:00-19:00

thursday

St Budeaux Library, Victoria Road, PL5 1RQ Southway Library, Southway Drive, PL6 6QR

friday

09:30-11:00 13:30-16:00

Lark Sure Start Shop, Lark Hill, North Prospect, PL2 2ND Local Care Centre, Mount Gould Rd, PL7 4PY

SATURDAY

Cumberland Centre, Damerel Close, PL1 4JZ 1st Shop, PCC, 71 New George Street, PL1 1RJ www.oneyouplymouth.co.uk

one you plymouth

09:00-11:00 09:00-16:30 09:30-16:00 09:30-12:00

oneyou.plymouth@nhs.net

One You Clinics

One You Plymouth: One You Clinics Our lifestyles can be more unhealthy thank we think. Start the fight back to a healthier you with our One You clinics. These clinics will cover NHS health checks, stopping smoking, eating well, moving more and drinking less. One to one appointments are available at any of the following:

Booking is essential. To make an appointment please call 01752 437177

Monday 9:30 – 11:30am: Plymstock Library 2 – 4pm: Jan Cutting Healthy Living Centre 4 – 6pm: Plympton Library

Thursday 9:30 – 11am: St Budeaux Library 1:30 – 4pm: Southway Library

Friday 9 – 11am: Lark Sure Start Shop Tuesday 9am – 4:30pm: Mount Gould 9:30am – 12:30pm: Cumberland Centre Local Care Centre 1:30 – 4pm: Efford Library Saturday Wednesday 9:30am – 4pm: Cumberland Centre 9 – 10:30am: Cumberland Centre 9:30am – 12pm: 1st Stop Shop 5 – 7pm: Cumberland Centre

Mental Health & Wellbeing Training Would you like to be more confident 22 & 23 February: and better able to provide mental Mental Health First Aid health and wellbeing advice? (Standard) Our training courses are open to individuals, carers, veterans & serving personnel, community groups, teams or organisations, including those working or caring in community, voluntary, health & social care services & education. Cost: £60 per person for 2 days, £25 per person for 1 day.

1 & 2 March: Applied Suicide Prevention Skills

Available courses as follows:

5 & 6 April: Mental Health First Aid (Armed Forces)

8 February, 19 April : Brief Advice for Healthier Lifestyles

23 March : Mental Health First Aid (Lite)

For more information on training courses or to 13 & 14 February: book a place please call Mental Health First Aid (Youth) 01752 434864 or email pchcic.phitraining@nhs. 15 February : Understanding mental health and wellbeing net

VivaCity | Feb/March 2017

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We are committed to improving health and fitness in Plymouth and providing more opportunities for local people to keep fit and active. Our dedicated sports development unit works with a range of partners to develop and promote sport and physical activity across the city, from co-ordinating recreational activities to helping clubs apply for grant aid. As one of the cityâ&#x20AC;&#x2122;s leading teams when it comes to delivering community sports programmes we have Promoting a healthy lifestyle and improved wellbeing...

a good track record of securing funding to develop targeted opportunities. Get in touch to find out more about our activities and how we promote sport in Plymouth. Call 01752 307008 Email sportsdev@plymouth.gov.uk www.plymouth.gov.uk/getactive @sportplymouth sportplymouth VivaCity | Feb/March 2017

Everyone Active

The story behind Plymouth Life Centreâ&#x20AC;&#x2122;s new gym

VivaCity | Feb/March 2017

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@VivaCityPlym

Everyone Active

It is hard to believe, but Plymouth Life Centre has been open for five years in March. The centre has achieved many milestones, hosting national competitions and becoming recognised as one of the best sports facilities in the UK. The Life Centre has doubled the number of people using public leisure facilities in Plymouth. The gym has been particularly well used, with 4,500 members, regular casual users, Olympic athletes and professional footballers making the most of the 150 pieces of equipment, and after five years of heavy use it was time to

replace the equipment and refurbish the gym.

and even that the third treadmill from the end is the most popular!

The first part of the process was to understand exactly which kit was being used. This was achieved by fixing small electronic tags to everything in the gym, these tags recorded which equipment was used for how long and how often.

This information has been given to Technogym, one of the industry’s leading fitness equipment provider, and who supplied the kit in the Olympic Village at the Rio Games this summer.

This was followed up by customer surveys, relating specifically to the equipment. This provided a remarkable insight into the use and demand of the gym, we now know that the most consistently used items of equipment are the free-weights

Technogym used this data to design the new gym at the Life Centre, there are now more free-weights, more functional training equipment and upgraded CV kit throughout (ensuring there is still a treadmill in the best spot!).

New Year fitness tips with Guy Westwood, Everyone Active Fitness Manager at Plymouth Life Centre Be realistic about what you can achieve Be realistic about your goals and you’re more likely to achieve them. This may mean setting yourself slightly smaller goals, but you can reap the rewards once you’ve met them, rather than feeling disheartened because you’ve set yourself an impossible task. Share your plan with a friend or family member You’re much more likely to stick to your plan if you’ve shared it with someone else. Tell your friends or family members that you’re trying to improve your fitness levels or lose a bit of weight and they’re bound to be supportive. This will create an extra feeling of motivation because you are now accountable to others.

or ‘I want to get fit’, say ‘I want to lose a certain amount of weight within the next six weeks’. Is there a particular item of clothing you’d love to be able to fit into again? Would you like to be able to run 5km without stopping? Having key milestones to measure your progress against will help to keep you on track.

Set yourself measurable goals Rather than saying ‘I want to lose weight’

Find something you enjoy Many people join a gym in January with

Promoting a healthy lifestyle and improved wellbeing...

the best of intentions, but then they lose motivation because they’re not enjoying it. If you don’t enjoy running, you will find it hard to spend hours on the treadmill. Luckily, there are so many different activities on offer. Find one that you really enjoy, whether it’s spinning, swimming or a dance based cardiovascular workout. Remember, everyone’s different. What one person enjoys might be another person’s worst nightmare. Don’t give up because you’ve had a small setback It happens to the best of us. Perhaps we snooze our alarm when we planned to go to the gym before work, or we overindulge when we go out to eat. Rather than feeling like a failure and giving up, remind yourself that you’re only human. One bad day doesn’t mean you can’t have a great week.

VivaCity | Feb/March 2017

New Director of Public Health

Dr Ruth is the new director of public health A new Director of Public Health has been announced for Plymouth City Council. Dr Ruth Harrell, who was previously acting as interim Director, has now been confirmed as the new Director. Ruth has worked in Plymouth as a Consultant in Public Health for two and a half years, leading on disease prevention and health protection, before she was appointed as Interim Director of Public Health last year. As the Director, Ruth is responsible for a number of key areas including public health, environmental health, trading standards, civil protection, licensing and bereavement services. Ruth said: “I’m really excited to have been appointed as the new Director of Public Health for Plymouth. There is some fantastic work already taking place here to improve health and reduce health inequalities and I want to continue to build on this with the team and our colleagues and partners. “We have recently launched Year 3 of Thrive Plymouth, the city’s 10 year campaign to reduce health inequalities in Plymouth, which is focussing on helping people to make those small changes to their lifestyles that can make a huge difference to their health, and we are now planning for future years.” Councillor Ian Bowyer, Leader of Plymouth City Council, said: “I’m really pleased that Ruth has now been officially appointed as Plymouth’s new Director of Public Health. Ruth has done a fantastic job since she took over in October and I’m really looking forward to continuing to work with her to address health inequalities across the city and keep people safe.” Dr Ruth Harrell, the new Director of Public Health

Dr Harrell takes over from Professor Kelechi Nnoaham who left the Council last October.

VivaCity | Feb/March 2017

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GP’s Corner

GP’s Corner By Dr David Gwynne

of Ivybridge Medical Practice, part of the Beacon Medical Group

Healthcare and the gender divide It has been found through many a research that men are less likely to visit the doctor than their female counterparts, but why is this? Especially when they are known to be at death’s door with ‘man flu’. Which incidentally is the same - but I’m not going to go into that debate right now! Research cited by the U.S. Centers for Disease Control and Prevention over a 2 year period announced in 2014 explained that the biggest reason for men not making an appointment was because they were too busy, closely followed by the fact they were afraid of finding out what might be wrong. Another high factor that the research identified was that men generally felt uncomfortable with body examinations those that involve prostate and rectal exams.

Is this the reason that women tend to outlive their partners? It could well be. Is this something we should be tackling? Most definitely yes! Even if it’s just to rule out something serious. Quick actions and preventions are what we are talking about here! There are a number of other healthcare routes available for everyone, whether that’s on online self-checker, asking the Pharmacist or even emailing your local doctor if this is a service they provide. Most of the time it is likely that patients will be able to self-diagnose and gain the right treatment, but it’s also about being able to recognise the signs and not shying away from help in potentially more serious cases. We have talked about ‘prevention is better than cure’ time and time again and we will keep talking about it until it’s second nature. Eating a healthy diet, drinking

Promoting a healthy lifestyle and improved wellbeing...

less alcohol, cutting out the smoking and getting daily exercise all help towards keeping everyone fit and healthy. There are also some preventative check-ups that are available. Men over a certain age should regularly get their cholesterol and blood pressure checked. If there is a hereditary condition in the family make your doctor aware of this so they can discuss the signs and symptoms that you need to look at for. People that lead a healthier lifestyle are less likely to need to see their doctor but when you do need to seek help it’s important that you do. All doctors and healthcare practitioners are professionals; we are here to help you and most of all we are all human! Stay well. VivaCity | Feb/March 2017

Walking Works

Let’s get Walking works. It makes people happy, health walks in and around Plymouth. keeps everyone healthy and can even save your life. There are regular walks in and around the parks, woodlands and nature reserves in the That’s the conclusion of an extensive new city. review, produced by the Ramblers and Macmillan Cancer Support. The health walks are suitable for people who have not walked much recently and are Walking for Health, England’s largest looking to be more active, or are returning network of health walk schemes, is helping from illness or injury. They last either 30 to provide the key to beating the physical minutes or 60 minutes, depending on ability. inactivity epidemic that’s responsible for thousands of illnesses and deaths every year Forthcoming walks include Victoria Park and and puts immense strain on the NHS. Stonehouse Creek on February 8 at 10.30am (meet by cafe in centre of park); Central Park The evidence also reveals that walking brings on February 22 and March 22 at 10.30am people together, helps them feel positive (meet outside Life Centre). and is a cost-effective way to exercise too. Problems like obesity can be complex, but Step into Nature also organise Explorer we think the solution is simple. The research Walks which last between 60 and 90 minutes. we’ve summarised in this guide proves it’s all These walks can take in woodland, nature about putting one foot in front of another. reserves, and parks and can be a little more challenging. There are a number of walking groups in Plymouth catering for people of all ages and Future Explorer Walks include Devil’s Point abilities. Circular on February 11 at 10.30am (meet outside Cumberland Centre); King’s Tamerton The Step Into Nature scheme, organised by Woods February 25 at 10am (meet at nature Livewell South West, Plymouth City Council, reserve entrance off Dalton Gardens). This is Timebank and Volunteers, provides short a nature themed walk led by Devon Wildlife

VivaCity | Feb/March 2017

Find out more

Trust Urban Ranger; Woodland Wood on March 4 at 10.30am (meet at Whitleigh Green shopping centre); Warleigh Woods on March 15 at 10.30am (meet on the village green in Tamerton Foliot). For more information on Step into Nature walks contact Dean Blagdon on 07919 690630 or the Wellbeing Team on 01752 437177. Plymouth Guild’s Active for Life organise two walks a week around The Hoe and the Barbican in partnership with the National Marine Aquarium. The walks take place every Friday at 11.15am for a 11.30am start and 1.15pm for a 1.30pm start. Both are free. The morning walk is a brisk, fast paced 60 minute walk around The Hoe with some steps and inclines, finishing with a cup and chat in the Aquarium cafe. The afternoon walk is a gentler 30 minute affair on a flat route around Sutton Harbour. Some people enjoy the walks so much they take part in both and have lunch together in the Aquarium!

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Walking Works

walking! For more information contact Larissa Milden adult must walk in the same group as them. at Plymouth Guild on 01752 201766. STORMâ&#x20AC;&#x2122;S leaders will work with participants - whatever their fitness goal. STORM Strollers are a friendly walking group who meet every Wednesday at 6.45pm, to More information can be found on the start walking at 7pm for approximately one STORM Strollers Plymouth Facebook page or hour. by calling Matt on 07906602462 Each week they offer a choice of two, three or four mile circular routes. They have there different paced groups to meet the needs of all abilities. Everyone is welcome to join their walks and there are no age or fitness restrictions. Shorter walks can also be provided if required.

Forthcoming STORM walk dates and start points are as follows, all meeting at 6.45pm:

February 8 The Hoe, meet outside Valentiâ&#x20AC;&#x2122;s Cafe, Citadel end of the promenade February 15 Central Park, meet in front of the Plymouth Argyle Stadium Groups set off from various points across February 22 Devonport Park, meet by the the city, meaning that they are within easy lodge at the Paradise Road end of the park reach of most parts of Plymouth. Start points March 1 George Park and Ride, include Central Park, Plymouth Garden meet in the car park Centre in Crownhill, Devonport Park, The March 8 Plympton Ridgeway, Hoe, George Park and Ride, Plymbridge meet at car park by Co-op Woods, Plympton Ridgeway, Plymstock March 15 Embankment, Broadway, Saltram, Tamar Bridge, Southway meet on Lanhydrock Road by Lucas Terrace and several others. March 22 Tamar Bridge, meet at the Tamar Bridge car park Most of the routes are suitable for wheelchairs March 29 Plymstock, and buggies as they primarily walk on meet at the Broadway car park footpaths around the city. Accompanied April 5 Ham Green, children are welcome but a responsible meet outside Trelawney Surgery Promoting a healthy lifestyle and improved wellbeing...

9.1 million adults in England walk recreationally for at least 30 minutes once a month. This is almost twice the number that swim, more than twice the number that go to the gym, and nearly three times the number that cycle. Walking for Health has over 70,000 regular walkers and 10,000 volunteers taking part in 3,400 weekly walks Together, the Ramblers and Macmillan Cancer Support run Walking for Health, supporting 600 local schemes across England to organise short, free walks led by friendly, trained walk leaders. VivaCity | Feb/March 2017

The Great Outdoors

Enjoy the great outdoors in Plymouth

Plymouth is a fantastic place to enjoy the great outdoors. Around 40 per cent of the city is made of green space and it is also surrounded by three areas of outstanding natural beauty and a national park. There are 10 local nature reserves, 25 county wildlife sites, 100 wildflower meadows and 125 playgrounds - and a park within walking distance of most residents in the city. All of them are great places to get out and get active for free. Why not step out on foot from your back door and have a microadventure in your local park, woodland or greenspace! Plymouth City Council is keen to ensure people of all ages make the most of the city’s natural environment and is has secured funding to support more people to get outdoors and healthy. Projects include setting up an environmental learning hub at Poole Farm, creating a playful woodland sculpture route in Central Park and improving woodlands in Ernesettle, Efford and Kings Tamerton. Residents are encouraged to go along to one of the many free family events to explore, enjoy and learn about nature; join one of the group led walks; or get your hands dirty on a

VivaCity | Feb/March 2017

volunteering day and learn new skills whilst All sessions 10am-3pm improving the local environment. Feb 28: Repair the post and rail fences at the picnic site Charities including Devon Wildlife Trust, RSPB, March 2: Fence repairs, step and path Buglife are all involved and there’s something maintenance on every week for a range of ages, interests March 28: Outdoor classroom log seating and abilities. repairs and rebuild March 30: Footpath and step maintenance Here are some of the free events coming up in the next couple of months: Free family events All ages welcome for fun in the woods. No need to book but please arrive promptly. Children must be accompanied by adults. Feb 17: 11am-2pm Adventurous activities with Stick Man! Free tea and toasted treats. Feb 25: 10am-1pm Two mile guided nature walk with Devon Wildlife Trust’s Urban Ranger. Bring a drink and snack. March 5: 11am-2pm Help the Great British Spring Clean and get the woodland ready for summer. Tea and cake after. Budshead Woods & Ernesettle Creek King’s Tamerton Woods For all events meet at the Scout Hut off (meet at woodland entrance at Dalton Gardens Rochford Crescent, PL5 2QD unless otherwise PL5 2DS) stated Conservation volunteering Improve the woods and learn new skills with Devon Wildlife Trust’s Urban Ranger. Adults and accompanied older children welcome. Tea and biscuits provided! Find out more

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The Great Outdoors

380,000 steps taken and 25,000 calories burnt - thanks to Pokemon Go!

Families have been having fit and active fun in the city’s green spaces as part of the Active Neighbourhoods project, run by Plymouth City Council and Devon Wildlife Trust.

sessions 10am-3pm Feb 7: Clear up the woodland pond Feb 9: Construct a fence around the pond area March 7 & 9: Step and Bridge repairs March 14 & 16: Nature trail repairs, meet at Tangmere Ave PL5 2SJ Free family events

Conservation volunteering Improve the woods and learn new skills with Devon Wildlife Trust’s Urban Ranger. Adults and accompanied older children welcome. Tea and biscuits provided! All sessions 10am-3pm Feb 21 & 23: Learn how to hedgelay along the main path March 21: Build new steps by the fort ravine March 23: Repairs to the pond dipping area fence and decking

Free family events All ages welcome for fun in the woods. No need to book but please arrive promptly. Children must be accompanied by adults. Feb 13: 11am-2pm Adventurous activities with Stick Man! Free tea and toasted treats. March 14: 11am-2pm Help the Great British All ages welcome for fun in the woods. No need Spring Clean and get the woodland ready for to book but please arrive promptly. Children summer. Tea and cake after. must be accompanied by adults. March 18: 10am-1pm Two mile guided nature Feb 14 & 16: Plant a fruiting hedge and nature walk with Devon Wildlife Trust’s Urban Ranger. arts and crafts, meet at Tangmere Ave PL5 2SJ Bring a drink and snack. Feb 15: 11am-2pm Adventurous activities with Stick Man. With tea and toasted treats. For information or to get involved, call Ashley, March 3: 11am-2pm Help the Great British Community and Volunteer Officer on 01752 Spring Clean and get the woodland ready for 305490 or email ashley.tod@plymouth.gov.uk summer. Tea and cake after. Additional information is available at Efford Marsh www.plymouth.gov.uk/greenspaces or on the For all events meet next to the bus stop at top Facebook NaturePlymouth page. of Deer Park Drive PL3 6ST Twitter @natureplymouth Promoting a healthy lifestyle and improved wellbeing...

The team hosted three Pokemon safaris in Efford Marsh, Budshead Wood, and Central Park, and between them the families who took part burnt 25,000 calories – the equivalent to eating 370 chocolate bars. Collectively the families covered 350km of Plymouth’s green spaces, that’s the same as walking to Exeter and back nearly three times. In all they took 380,000 steps. Two of the mums – who are sisters – were so inspired by the events that they started getting more active as a result and have now lost two and half stone. All the families felt that the activity had raised their awareness of how they can use augmented reality games like ‘Pokémon Go’ to get active and improve their health. Active Neighbourhoods was awarded £419,000 from the Big Lottery’s Reaching Communities Fund for a programme of health and community-related activities in and around woods and green spaces across the city. The project, led by the Council, will be delivered with Devon Wildlife Trust and will work intensively with residents in Stonehouse, Ernesettle, West Park and Honicknowle, St Budeaux,. Kings Tamerton, and Efford. For more information about Active Neighbourhoods or to see the great work going on like and share the Facebook page www.facebook.com/activeneighbourhoodsproject

VivaCity | Feb/March 2017

Sugar App

Parents urged to sign up for new sugar app Parents are being urged to sign up for contained in everyday food and drink. a free app which tells them the sugar content of food and drink. It works on more than 75,000 products, offering a quick guide to help parents to The ‘sugar smart app’, from Public Health assess potential purchases that may harm England, works by scanning barcodes and their children’s health. revealing total sugar in cubes or grams. The recommended daily intake of sugar for Officials hope it will help combat tooth 4 to 6 year olds is five cubs; six cubes for decay, obesity and type two diabetes and 7 to 10 year olds and 7 cubes for children encourage families to choose healthier aged 11 and over. alternatives. A can of fizzy drink, such as a cola, Public Health England have warned that contains the equivalent of nine sugar young children are eating three times cubes - significantly more than the total more than the sugar limit. Its new Change4Life advertising campaign, which includes the sugar app, suggests that on average children aged four to ten years old are consuming 22kg of added sugar a year.

recommended daily intake for all children. A box of sugary cereals contains 56 cubes of sugar and a packet of chocolate biscuits 29 cubes. Dr Alison Tedstone, chief nutritionist from Public Health England, said children were having too much sugar in their diets and this was leading to painful tooth decay, weight gain and the potential for serious health problems in later life. Overweight and obese adults are more at risk of heart disease, type 2 diabetes and some cancers. “If there’s one thing I’d strongly encourage parents to do, and that’s to swap sugary drinks out of their kids’ diets for either a low-sugar drink or water or low-fat milk, which would be a really excellent choice.”

That’s about 5,500 sugar cubes more than the weight of an average five-year-old child.

She also said people might be surprised to discover the sugar contents, for example, of some yogurts and fruit drinks.

The app has been developed to raise awareness of how much sugar is

The app can be downloaded at the App Store or Google Play

Promoting a healthy lifestyle and improved wellbeing...

VivaCity | Feb/March 2017

Stop Smoking

There’s no better time to quit! If you are thinking of quitting smoking there’s never a better time to stop than now. Every cigarette causes you real harm and quitting smoking is healthier for you and your family.

You will also be asked to do a simple breath test to look at carbon monoxide levels in your breath. This helps to determine your dependency levels and the amount and type of medication you might need.

Smoking damages your body in many ways. From the day-to-day effects on your heart and your breathing, to longer-term smoking-related diseases such as heart disease, cancer and stroke. Your smoke can Varenicline and Nicotine Replacement harm your family’s health, too. Therapy are all available on prescription No matter how long you’ve smoked for, and these medications will be discussed quitting can help improve your health with you on your first appointment. straight away. One You Plymouth Stop Smoking Advisors can support you throughout your quit attempt and will see you until you feel completely confident to remain smoke free. You are four times more likely to quit for good with support. Your first appointment will last for 30 minutes. At this appointment the advisor will ask you about any quit attempts you may have had in the past and look at your current smoking habit.

VivaCity | Feb/March 2017

If you would like to be seen with another family member or friend this can be arranged. Stop Smoking clinics are available at the following venues: Nuffield Clinic Mondays 9am to 5pm Plympton Library Mondays 3.30pm to 5pm Jan Cutting Healthy Living Centre Mondays 2pm to 4pm Plymstock Library Mondays 9.30am to 11.30am Efford Library Tuesdays 1.30pm to 4pm Cumberland Centre Wednesdays 9am to 10.30am and 5pm to 7pm St Budeaux Library Thursdays 9am to 11am Southway Library Thursdays 1.30pm to 4pm Call 01752 437177 for more details or to book an appointment.

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Promoting a healthy lifestyle and improved wellbeing...

Pedal 4 Pounds 2017 THE New Year can bring new well as supporting the Argyle Community opportunities for fitness, health, life- Trust and the Green Taverners’ good experiences and making a massive causes. contribution to your local community. Entry for the Pedal 4 Pounds 2017 is £175, The annual Pedal 4 Pounds charity bike which covers all your accommodation and ride is aiming to break the fantastic 2016 extra support throughout the adventure. record of raising £18,000 for good causes, Participants are required to raise a as we explore a new route through the minimum of £500 in sponsorship and anyone raising over £1,000 will receive south of England. their entry fee back. The 2017 ride will start in the City of book online please follow Dreaming Spires, as we set off from To Oxford United on Wednesday, April www.argylecommunitytrust.co.uk/p/ 26 and travel to Reading from the product-category/courses Championship, and our old friends at For more information and to register Yeovil Town. your interest, please contact Health & The ride will then turn all Premier Disability Officer Josh Grant on josh. League, as we visit Southampton and AFC grant@pafc.co.uk or call 01752 562561 Bournemouth on the south coast before ext.4 completing the journey with the Devon trio of Exeter City, Torquay United and a triumphant homecoming for Argyle’s final home match of the season against Crewe Alexandra. Argyle Community Trust is delighted We are once again raising money for the to announce the launch of a brand new Chestnut Appeal for Prostate Cancer, as football programme dedicated to people with Down’s Syndrome.

Down’s Syndrome Football Programme

VivaCity | Feb/March 2017

Find out more

The Trust’s experienced coaches will provide a safe, fun and engaging environment for participants to enjoy the beautiful game. Sessions will be held at the Goals Soccer Centre, next to Plymouth Argyle FC. The programme will run once a month and a full list of dates is detailed below. Courses are priced at just £2 per session and those attending all 10 sessions will be in with a chance of winning a signed Argyle prize. Dates: Saturday, February 25, 2017 Saturday, March 25, 2017 Saturday, April 22, 2017 Saturday, May 20, 2017 Saturday, June 17, 2017 Saturday, July 15, 2017 For more information, please contact our health and disability officer Josh Grant on josh.grant@pafc.co.uk or call 01752 562561 ext.4

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Vicki’s Blog

Help yourself to happiness Where did January go? If you started a new healthy habit for the New Year, I hope you are sticking with it. If not, it’s ok to to have an off day, month or 6 months, what’s important is to get back on that horse and try again. It doesn’t mean you are weak, you’re human. Everybody deserves a treat every now and again, but that doesn’t mean after you’ve done a gym session, you reward yourselves with cheesy chips and a burger after, then a cake and a can of coke (what was the point of going to the gym again?!) The picture of the woods was taken when my husband and I spent a week at Longleat Centre Parcs with our two boys and little Cockapoo this month. We walked a lot and spent more time talking and enjoying our little family. We played games, went swimming, cooked together, roller skated (the first time for my boys), climbed. We lived in the moment and only had positive experiences. It was bliss! Want to create some new habits for the year ahead? Take a look through the list below and see if you can free your mind, your home and let go of that emotional baggage.

VivaCity | Feb/March 2017

Be mindful. Pay attention in the present notification on Facebook, that’s 20 people not paying attention to what the meeting’s moment. about. Could that have waited until the Stop Procrastinating! Quit putting things meeting is over? Of course it could. off, start getting productive today! Write a list of all the tasks you’ve been putting No TV or devices 1 hour before bed, off. There will be lots small ones and tasks you’ll sleep much better. Put your phone you’ve been putting off for ages. The hard on the other side of the room as you go to ones only weigh you down even more as bed and you won’t be tempted to pick it up time goes by). Make sure you don’t get first thing in the morning either. distracted by other work colleagues, family members, your mobile, emails or Social Drink more water. Media. Now you are ready to tackle the hardest task on your list. I swear that when Eat dinner as a family when you can and you’ve finished it, you will feel a heavy load leave your tech away from the table. lifted from your shoulders. Then go to the Talk about your day, make jokes, laugh, next hard task and do that. Then you can plan new activities, bond. You’ll really get shoot through the small easy tasks. You to know each other if you talk more. How will feel so much better to get the hardest many of you sit eating dinner, ignore who’s sat next to you and watch TV or play on ones out of the way first. your phone? If you turn your tech off, you’ll Sleep at least 7 hours a night! Need I say taste the food, eat less, and socialise. more? Eat breakfast every day! The most Turn your tech off. With mobiles phones, important meal of the day will set you up tablets and computers, it’s so easy to get for the day. Eat foods that fill you up for distracted. You could be in the middle longer, wholemeal, grains, fruit etc. of a meeting and your phone goes off in your pocket, you take it out and read the Meditate. Try one of the many apps or buy text. If there are 20 people in that room a CD or DVD and give meditation a go. If and 20 people read their texts, emails or a you meditate, you’ll sleep better, you can Find out more

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Vicki’s Blog

manage your stress, prevent stress eating, beat anxiety, control your feelings and stay centred while in rush hour or other challenges, enhance your love life and lead a successful life.

We all have friends or family that are so negative about nearly everything. Spend more time with them and it’s catching, you go home feeling drained, down, talk about the negative energy and create more negative energy. Instead, spend that time with someone happy and fun. Do you see and feel the difference? Me too! I distance myself from negative people, people who think it’s ok to put you down (as a “joke”), poke fun at you or your friends or family.

Get outside more! Take a break and go for a walk outside. Even if it’s just around the block. It’ll get your blood flowing. Your best ideas will come to you when you’re walking. Instead of having your 1-21 meeting inside, suggest you both take a walking meeting. You’ll both burn some Use less processed foods. Processed foods are full of sugar and chemicals. Try calories too, win win! to eat fresh food instead and cook from Get off the couch! Instead of watching scratch where you can. TV, why not have some fun and play a game, read aloud to your small children or Eat less meat! If you eat meat, try to have one of two days a week where you don’t go for a walk together? have meat. Try new vegetarian recipes, Let it go! Elsa and Anna would be with lower in fat and easier to digest. me on this one. Let go of the past. Don’t hold on to negative feelings or bad energy. De-clutter. I bet most of us have some sort Holding onto the past will only make you of clutter. Whether it’s in your wardrobe, feel angry and black inside. When you feel kitchen cupboards, bathroom cabinet or like that, you look ugly. Let it go, smile and that junk drawer! Little by little every day, you are much more beautiful. You can’t take a cupboard or drawer and de-clutter. change the past, you can only live life Sort them into three categories; Rubbish Bin, Charity Shop/Sell (hey, why not make today. some money too?), Keep only what you Spend more time with positive people! use and need. If you haven’t worn it in 12 Promoting a healthy lifestyle and improved wellbeing...

months, it’s likely you won’t wear it again. Find a new hobby! Try a new sport, instrument, bowling, cooking, drawing, yoga, dancing. Is there something you’ve always wanted to try as a hobby? Why not try it for 2017? Keep healthy snacks on hand. If you’re going to snack between meals, make it healthy snacks. Forward planning is the only way to go to succeed at this. Make sure you have loads of fruit, seeds, nuts, low fat yoghurt, humous etc. Quit a bad habit! Stop smoking, drinking, taking the car so much, putting people down, saying no! Whatever it is, you’ll feel much better in yourself. Choose to be happy! It’s sad, but a lot of people think that they don’t deserve to be happy. Everybody deserves to be happy, but not at the cost of others. I’d love to hear your feedback on any of my blogs and articles. What have you decided to change for 2017? Feel free to contact me at the magazine or on my blog. vickivokesblog.wordpress.com VivaCity | Feb/March 2017

Sentinel

Are you putting up with an unsightly or embarrassing lump or bump on your skin? Are you unable to get it taken off under the NHS? Do you still want it removed? A new service has just opened its doors that has all the answers that you need. The treatment and removal of conditions such as moles, cysts, lipomas (fatty lumps), skin tags and warts are no longer carried out under the NHS unless they pose a significant risk to a patient’s health. A further problem is that GP practices are under huge pressure and many do not have the time, resources or skills to do the work. But people still want them removed! The Sentinel minor surgery and skincare service will see patients either though a self-referral or by referral from their GP. It’s a fee paying service based next door to Derriford hospital. The main benefits of this new service are:

• It has local GPs with specialist skills in minor surgery • It’s a minor operation so you’ll be awake throughout and pain-free • Refer yourself to the service or via your GP • ‘See and treat’ service – your consultation and the procedure is done in one 30 minute appointment • The prices for most procedures are half of what other providers charge • Just a 2 week wait for treatment • The service is clean and safe and offered from a modern, state of the art facility • Your GP is informed of the procedure The good news for the NHS is that the income made will go back into GP surgeries - so it’s a private service that passes all the benefits back to the NHS. There is a dedicated website with a short DVD clip that explains how the service works: www.sentinelhealthcare.co.uk/private-services

As a special introductory offer, readers of VivaCity can claim 10% off the price of all procedures. Just mention “VivaCity discount” when you book via the dedicated Helpline on 0333 332 2105

VivaCity | Feb/March 2017

Find out more

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Minor surgery and skincare service

Offering you a local choice for quick, safe and affordable treatment s Mole

Ear miscrosuction

Skin tags

Lipomas

Vasectomies

Safe specialist local doctors Accessible self refer or via your GP

(fatty lumps)

Cyst s

Quick seen in 2 weeks

ts War

Easy simple booking process Affordable competitively priced

For more information, please visit our website at www.sentinelhealthcare.co.uk Please call Sentinel Healthcare on:

0333 332 2105 to make an appointment or enquire further.

What’s On

What’s On Active Steps St Budeaux Library. Mondays 10.30am to 12 noon and Wednesdays 1.30pm to 3pm. Plymstock Library. Wednesdays 10.30am to 12 noon. Plympton Library. Thursdays 1.30pm to 3pm. Devonport Library. Tuesdays 10.30am to 12 noon. Active Steps exercise and movement classes for the over 50s with Elder Tree. Free.

Active Argyle Plymouth Argyle Football Club. Thursdays 4.45pm to 6pm. An open multi-sports session aimed at anyone with a disability or learning difficulty aged 11 years and over. Enjoy a range of sporting activities ranging from football to table tennis. First session free, then £2 per session. No need to book, just turn up. Adult Football Brickfields Sports Centre and Recreation

Ground. Fridays 7pm to 8pm. Social football session for adults aged 16 years and over. Contact Plymouth Eagles FC on 07956 038177 for more information.

AUTIswim Plympton Swimming Pool. Sundays 3.15pm to 4.15pm. Swimming session for people on the autistic spectrum and their families. The session has exclusive use of the pool and changing rooms. All sessions are free, no need to book, just turn up. Details 01752 307008. Boccia Plymouth Life Centre. Mondays 11am to 12 noon and Wednesdays 10.30am to 11.30am. Paralympic sport delivered by Boccia Plymouth in partnership with Active for Life. £2. Call 01752 307008 for more information.

If you would like your class, activity or workshop to be featured in our What’s On guide, please email details to hello@viva-city.co.uk

Body Conditioning Whitleigh Hub. Every Monday 9.30am to 10.30am. Body conditioning class for everyone aged 16 years or over. If you haven’t been exercising for a while or you would just like to try something new, we have a variety of sessions to suit everyone, whatever your age or fitness, these sessions will help you get started. Classes are suitable for all abilities and everyone is welcome. call 01752 307008 for more information. Cost £2 each session. Booking preferred. Call 01752 307008 for more information. Body Toning Whitleigh Community Hub. Tuesdays 5.30pm to 6.30pm. Body toning class suitable for all abilities, aged 16 years and over. £2. Details 01752 307008.

China Fleet sponsor Britain’s Ocean City Running Series Following the successful Plymouth 10k in 2016, China Fleet have agreed to become associate sponsor of the Britain’s Ocean City Running Series in 2017.

David Williams, commercial director, Event West said: “We are delighted to announce that China Fleet will be sponsoring the Britain’s Ocean City Running Series. The support we received for last year’s Plymouth 10k was incredible and we look forward to working with them again for the two events we have planned in 2017.”

The newly formed series incorporates both the Plymouth Britain’s Ocean City Half Marathon on Sunday April 23 and the 10k on Sunday October 8.

Pictured: Dean Bennett and David Williams pictured with race director Nigel Rowe.

To celebrate the renewed partnership, China Fleet have offered a three month leisure membership as part of a competition which can be found on the Plymouth Britain’s Ocean City Half Marathon Facebook page.

Dean Bennett, managing director, China Fleet said: “We are delighted to be sponsors of the Britain’s Ocean City Running Series and both of Plymouth’s premier events. This year, with new organisers, the half Online entries for the half marathon and marathon and 10k promises to be the best pre-registration for the 10k event are yet and we are excited to be part of it.” now live at www.runplymouth.co.uk.

VivaCity | Feb/March 2017

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@VivaCityPlymouth

@VivaCityPlym

What’s On

Men’s Day Out It's described as 'the manliest walk' in the west. St Luke's Hospice annual Men's Day Out is taking place on Saturday March 25 between 10am and 5pm.

but also to make a real difference to the patients of St Luke’s Hospice Plymouth in the last months, weeks and days of life.

St Luke’s Men’s Day Out is now the largest men-only event in the South West. Last year, 750 men walked the streets of Plymouth, raising thousands for local patients. This year organisers are looking for 1,000 men to join the same fun once again!

Registration is just £25 which covers your t-shirt, pasty, pint, rugby ticket and the logistics of running of the event. Please note that places are limited and will be allocated on a first come first served basis. Early registration is advisable as places will fill up fast!

Last year with the help of the local community raising money through events The event involves a 12 km walk across like Men’s day Out, St Luke's nurses were Plymouth, finishing at Plymouth Albion's able to care for more than 3,400 patients Brickfields ground to take in the match - a need that is growing year on year: all sponsorship is vital. against Blaydon.

Men’s Day Out not only gives entrants Visit www.stlukes-hospice.org.uk for the chance to have a great experience entry details. Badminton Marine Academy Plymouth. Fridays 6.30pm to 7.30pm. Badminton session suitable for everyone aged 16 years and over. Sessions cost £1 each. Booking preferred. Details 01752 307008. No Strings Badminton Plymouth Life Centre. Thursdays 10am to 11am. Adults only. A fun light hearted session ideal for those who want to play and enjoy the social side of badminton. £3 per session, no booking required. Details 01752 307008. CheeziFit The Beacon Hub. Wednesdays 6pm to 7pm and Fridays 5.45pm to 6.45pm. Exercise to your favourite Cheezy music! Suitable for everyone aged 16 years and over. £1. Details 01752 307008. Circuits Marine Academy Plymouth. Wednesdays 7.30pm to 8.30pm. Circuits class suitable for everyone aged 16 years and over.

Sessions £2 each. No need to book, just turn up. Details 01752 307008. Express Circuit Class Jan Cutting Healthy Living Centre. Thursdays 5.45pm to 6.30pm. Ladies only express circuit class, for everyone aged 16 years and over. £6 for six weeks, booking required. Details 01752 307008. Handball Plymouth Life Centre. Thursdays 6pm to 7pm. Handball session for everyone aged 16 years and over. First session is free. No need to book, just turn up. Contact Plymouth Handball Club at plymouthhandballclub@hotmail.com for more information. Just Play Football Plymouth Life Centre. Thursdays 7pm to 8pm. Turn up and play football sessions for people aged 16 plus led by Devon FA. Free, booking required. Details 01752 307008.

MINDFULNESS

COURSES IN

PLYMOUTH SAT MORNING OF MINDFULNESS

25TH FEB, 10AM-12.30 & 25TH MAR, 10AM-12.30

WEDNESDAY LUNCHTIME DROP-IN 1ST FEB, 12-1.00PM, (NO GROUP 15TH FEB)

INTRO TO 8 WEEK MINDFULNESS COURSES MON 6TH FEB, 7PM-9PM

8-WEEK MINDFULNESS COURSE MON 20TH FEB, 7PM-9PM

BOOK YOUR PLACE ON-LINE www.barefootmindfulness.co.uk T: 01752 777239 E: mindful@barefootmindfulness.co.uk A: 1 Officers Quarters, Crownhill Fort, Plymouth PL6 5BX

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VivaCity | Feb/March 2017

What’s On

What’s On Mad March Hare Race

Kettlebells Jan Cutting Healthy Living Centre. Thursdays 5.45pm to 6.30pm. Kettlebells exercise class, suitable for everyone aged 16 years and over. £2 each session. Sessions cost £2 each. No need to book, just turn up. Ladies Only Circuit Class Jan Cutting Healthy Living Centre. Tuesdays 6pm to 7pm and Thursdays 9.30am to 10.30am. Ladies only circuit class, for everyone aged 16 years and over. £6 for six weeks, booking required. Details 01752 307008 Mini Tennis Plymouth Life Centre. Mondays 4pm to 5pm.Fun mini tennis sessions for children aged 4 to 8 years. £1 per session. Call 01752 307008 for more information.

Plymouth Rotary Club’s annual Mad March Hare race takes place on March 19 - starting and finishing at Plymouth Devils Speedway race track and taking place through the Saltram Estate.

Multi-Sport Devon Opportunity Club Plymouth Life Centre. Fridays 10am to 11.30am. A multi-sports session aimed at young people with a disability or learning difficulty aged 11 years and over. Enjoy a range of sporting activities delivered by Sportsway. All sessions free just turn up. Mummycise Plymouth Life Centre. Wednesdays

If you would like your class, activity or workshop to be featured in our What’s On guide, please email details to hello@viva-city.co.uk

9.30am to 10.30am. Exercise class for new mums and their babies. If you haven’t been exercising for a while or you would just like to try something new, there are a variety of sessions to suit everyone, whatever your age or fitness, these sessions will help you get started. Classes are suitable for all abilities and everyone is welcome. Sessions cost £1 each if booked as part of the Active Mums scheme. Details 01752 307008. Netball Brickfields Sports Centre. Tuesdays 7pm to 8pm. If you used to play the game, or want to take it up as an adult, then this is the session for you. It’s great fun with activities to get you back into the game. £6 for six weeks. Details 01752 307008. Parent and Baby Studio Cycling Plymouth Life Centre. Tuesdays 9.30am to 10.15am and Thursdays 9.30am to 10.15pm. Studio cycling class for new mums and their babies. If you haven’t been exercising for a while or you would just like to try something new, we have a variety of sessions to suit everyone, whatever your age or fitness, these sessions will help you get started. Classes are suitable for all abilities and everyone is welcome. Details 01752 307008.

The events raises thousands of pounds for local and national charities and provides a good challenge for runners of all ages and abilities. The 10k event follows Round Table’s January Jaunt which attracted over 500 entries, with 460 runners completing the race. For more information and details about the Mad March Hare event visit www.facebook.com/ plymouthroundtable

VivaCity | Feb/March 2017

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What’s On

Running Groups

Pilates At various venues suitable for all abilities aged 16 and over. Whitleigh Community Hub. Tuesdays 9.30am to 10.30am £2; 31 Admiralty Street. Tuesdays 2pm to 3pm £2; Mills Bakery, Royal William Yard. Tuesdays 6.15pm to 7.15pm £2 booking essential. Details 01752 307008; Marine Academy Plymouth. Wednesdays 6.15pm to 7.15pm £3; Stuart Road Primary School Thursdays 6.30pm to 7.30pm. £2 booking essential; Edgecumbe Court. Class for those aged 60 and over Fridays 11.30am to 12.30pm. £2 booking essential. Call 01752 307008 for details or to book a place. Positive Pilgrims Plymouth Argyle Football Club. Fridays 1.45pm to 3pm. A multi-sports session aimed at men with mental health challenges aged 18 years and over. Enjoy a range of sporting activities ranging from football to table tennis with an opportunity try something new and encourage new friendships. First session free, then £2 per session. No need to book, just turn up. Post Natal Pilates 31 Admiralty Street. Thursdays 1.30pm to 2.30pm. Pilates class suitable for all new mums. £2 per session. Details 01752 307008. Pride Renegade Cheerleading Plymouth Life Centre. Wednesdays 7.15pm to 9.15pm. Cheerleading session for everyone aged 5 to 15 years. All sessions are free, no need to book, just turn up.

Pre-Natal Aqua Fit Plymouth Life Centre. Tuesdays 9.30am to 10.30am. Suitable for all expectant mums. If you haven’t been exercising for a while or you would just like to try something new, we have a variety of sessions to suit everyone, whatever your age or fitness, these sessions will help you get started. Sessions cost £1 if booked as part of the Active Mums scheme. Sessions cost £1 if booked as part of the Active Mums scheme. Details 01752 307008. Pre-Natal Pilates 31 Admiralty Street. Saturdays 9.30am to 10.30am. Pilates class suitable for all new mums. £2 per session. Details 01752 307008. Rounders Derriford Health and Leisure Club. Tuesdays 6.30pm to 7.30pm. Indoor rounders session for everyone aged 16 years and over. Free. Details 01752 307008. Sling Swing Plymouth Life Centre. Mondays 1pm to 2pm. Sling swing class for new mums and their babies. If you haven’t been exercising for a while or you would just like to try something new, we have a variety of sessions to suit everyone, whatever your age or fitness, these sessions will help you get started. Classes are suitable for all abilities and everyone is welcome. Sessions cost £1 each if booked as part of the Active Mums scheme. Call 01752 307008 for more information.

If you have ever thought about jogging or have set your sights on running a 5k or 10k event, such as Race for Life, but aren’t really sure how to start, why no go along to one of the many running sessions, suitable for all abilities, including beginners. For further information contact the Sports Development Unit on 01752 307008 Plymouth Life Centre Mondays 6.15pm to 7.45pm and Saturdays 9.30am to 11.15am. £2. Devonport Park. Wednesdays 9.30am to 11am. £2. Devonport Welcome Centre. Thursdays 6.30pm to 8pm. £20 for 10 weeks. Seven Stars Inn, Tamerton Foliot. Thursdays 7pm to 8pm. Free. Brickfields Sports Centre. Mondays 6.15pm to 7.45pm. £2. Saltram House Car Park. Fridays 9.30am to 11am. Free. Rockets & Rascals. Wednesdays 6pm to 7.30pm. Free. Details 01752 307008. B&Q Car Park, Coypool. Tuesdays 9.30am to 11am and Wednesdays 7pm to 8.30pm.

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Promoting a healthy lifestyle and improved wellbeing...

VivaCity | Feb/March 2017

What’s On

If you would like your class, activity or workshop to be featured in our What’s On guide, please email details to hello@viva-city.co.uk

Street Games StreetGames first landed in Plymouth in 2009 with a few small projects designed to help young people get into sport. Since then, it has grown across the city into a network of local clubs, sessions, events and festivals for young people to get involved with. Call 01752 307008 for more information. Some highlights include:

Table Tennis Marine Academy Plymouth. Fridays 6.30pm to 7.30pm. Table tennis sessions suitable for everyone aged 16 and over. Sessions cost £1 each. Booking preferred. Details 01752 307008. Tennis for Free Devonport Park. Saturdays 1pm to 3pm. Free family tennis activity for people aged 5+. All equipment is provided and activities are led by qualified coaches. Turn up on the day or you can book online on the Devonport Park Tennis website. Trophyman Football Brickfields Sports Centre and Recreation Ground. Saturdays 9.30am to 10.30am. Football sessions led by Plymouth Trophyman FC. Free. Details 01752 307008. Underwater Hockey Plymouth Life Centre. Tuesdays 8.30pm to 9.30pm; Fridays 8.30pm to 9.30pm and Saturdays 5pm to 7pm. A fast game played on the bottom of the swimming pool for everyone aged 16 years and over. Booking essential, please contact Plymouth Octopush Club at john@puhc. co.uk for more information including cost and more activity information.

VivaCity | Feb/March 2017

Water Polo Plymouth Life Centre. Sundays 3pm to 5pm. Water polo sessions for everyone aged 12 years and over. For more information about attending a session please contact Devonport Royal Swimming Association at gensecdrsa@ gmail.com Wheelchair Rugby Plymouth Life Centre. Mondays 6pm to 7pm. Wheelchair rugby sessions led by Westcountry Hawks. Free. Call 01752 307008 for more information. Yoga William Sutton Memorial Hall. Tuesdays 1.30pm to 2.30pm and The Beacon Hub. Tuesdays 5.30pm to 7pm. Yoga class suitable for all abilities, aged 16 years and over. £1. Details 01752 307008. Zumba Marine Academy Plymouth. Mondays 7pm to 8pm. Marine Academy Plymouth. Mondays 7pm to 8pm. Zumba class suitable for all abilities, aged 16 years and over. £1. Call 01752 307008 for more information.

Find out more

The Beacon Hub. Wednesdays 4pm to 4.45pm. Multi-sport sessions for everyone aged 8 to 10 years. Sessions for 11 to 16 years from 4.45pm to 5.30pm. Free. Just turn up. Salvation Army, Whitleigh. Wednesdays 7pm to 8pm and Fridays 7pm to 8pm. Multi-sport sessions for everyone aged 11 to 17 years. Free. Just turn up. Tothill Park. Wednesdays 5pm to 6pm and Thursdays 5pm to 6pm. Football sessions for everyone aged 11 to 17 years. Free. Just turn up. Lipson Co-operative Academy. Wednesdays 6pm to 7pm. Football sessions for everyone aged 11 to 17 years. Free. Just turn up. Tamar View Community Complex. Wednesdays 6pm to 7pm. Multi- sports sessions for everyone aged 11 to 17 years. Free. Just turn up. YMCA Kitto Centre. Mondays and Thursdays 6pm to 7.30pm. Football sessions for everyone aged 11 to 17 years. Free. Call 01752 307008 for more information. Doghouse Boxing Gym, Devonport. Saturdays 11am to 12 noon. Boxing sessions for everyone aged 11 to 17 years. All sessions are free. No need to book, just turn up. Marine Academy Plymouth. Fridays 7.40pm to 8.40pm. Cheerleading sessions for everyone aged 11 to 17 years. All sessions are free. No need to book, just turn up. Call 01752 307008 for more information. @VivaCityPlymouth

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The Directory Emergency Numbers: NHS - 111 24/7 365 days a year Emergency Eye Care Cumberland Centre PL1 4JZ 01752 434390 Emergency Dental 0845 155 8070 Devon Doctors 0845 671 0270

Addiction: Alcoholics Anonymous 0800 917 7650 GamCare (Gambling Addiction) 0808 8020 133 Harbour Centre Hyde Park House Mutley PL4 6LF 01752 434343 / 01752 434567 Plymouth Sex Addicts Anonymous PO Box 249 Plymouth PL2 1ZN 07748 050456 SHARP Young Peopleâ&#x20AC;&#x2122;s Service Hyde Park House Mutley PL4 6LF 01752 434295

Audiology & Hearing: Amplifon 45 Mayflower Street PL1 1QL 0808 256 6619 / 01752 967258 Audiology Services Level 7, Derriford Hospital Derriord Road Derriford PL6 8DH 0846 155 8155 Hearing and Sight Centre Guild House, 156 Mannamead Road PL3 4QL 01752 201899

Behavioural Health & Psychiatry: CBT Plymouth Fourth Floor, Salt Quay House Sutton Road, PL4 0HP 07828 566865

Family Matters 46-48 Devonport Road Stoke PL3 4DF 01752 606826 Plymouth Options Centre Court, 73 Exeter Street PL4 0AH 01752 435419

Cancer Support Groups: Action Cancer Helpline www.actioncancer.org 028 9080 3344

Chiropractic & Acupuncture: Back2Back Chiropractic Clinic 29 Houndiscombe Road Mutley PL4 6EU 01752 241145 Chinese Acupuncture Clinic 150 Union Street PL1 3HL 01752 668080 / 07971 100175 City Chiropractic Clinic 21 Milehouse Road PL3 4AD 01752 606600

The Directory

If you would like your business featured in our FREE directory, please email hello@viva-city.co.uk

Counselling: Horizon Hypnotherapy & Counselling The Business Centre, 2 Cattedown Road PL4 0EG 07877 072525 / 01752 295991 Personal and Relationship Counselling 36 Looe Street The Barbican PL4 0EB 01752 266000 Psychotherapy Plymouth The Waterloo Wellbeing Centre 191 Devonport Road Stoke PL1 5RN 01752 560002

Beating Bowel Cancer Helpline www.beatingbowelcancer.org 08450 719301 / 020 8973 001

The Crescent Acupuncture Clinic 22 Hartley Avenue Mannamead PL3 5HP 01752 662144

Cancer Research UK Helpline www.cancerresearchuk.org 0808 800 4040

Peninsula Chiropractic Clinic Plymouth Science Park PL6 8BU 01752 727297

Relate 3 Blenheim Road North Hill PL4 8LJ 01752 213131

Derriford Cancer Services Department Level 7, Derriford Hospital 01752 431282

Peverell Chiropractic Clinic 49 Ganna Park Road PL3 4NN 01752 253777

Sea Change Therapy Copse Road PL7 1PZ 01752 341421

Plymouth Chiropractic Clinic 152 Mannamead Road PL3 5QL 01752 770131

Simply Counselling Unit 4a, Stoke Damerel Business Centre 5 Church Street PL3 4DT 01752 560900

Plymouth Head & Neck Cancer Geoffrey N. Read geoffnread@gmail.com 01752 563 800 / 07745 819 828 (text only) Derriford Prostate Cancer Support Group Postgraduate Centre, Derriford Hospital, Plymouth annawilson3@nhs.net 01752 431535 Macmillan Cancer Support Helpline www.macmillian.org.uk 0808 808 00 00 Mustard Tree Macmillan Cancer & Information Support Derriford Hospital. Plymouth sue.smith58@nhs.net 01752 763 672 Myeloma UK - Plymouth Support Group Derriford Leisure Centre, Derriford Hospital, Plymouth 01759 370159

Cardiology: Cardio Analytics Plymouth Science Park Derriford PL6 8BU 01752 201144

Promoting a healthy lifestyle and improved wellbeing...

Stillpoint Acupuncture Waterloo Wellbeing Centre, 191 Devonport Road Stoke PL1 5RN 07760 416046

Dentistry:

Cosmetic & Plastic Surgery:

Crownhill Dental Practice 48 Morshead Road Crownhill PL6 5AQ 01752 775698

Hyde Park Clinic 61 Hyde Park Road PL3 4JN 01752 292960

Hartley Dental 113 Mannamead Road PL3 5LL 01752 546646

McDiarmid-Hall Clinic Plymouth Science Park, Davy Road Derriford PL6 8BX 01752 753770

John Moore Dental 51 Houndiscombe Road Mutley PL4 6EX 01752 222625

Morris and Fitton Nuffield Health Plymouth Hospital Derriford Road Derriford PL6 8BG 01752 707345 Refresh Southwest 1 Emma Place Ope PL1 3FD 01752 228107 Sandy Court Clinic The Millfields PL1 3JB 01752 222107

Meavy Way Dental Pracctice 45 Crownhill Road Crownhill PL5 3AL 01752 773412 Pemros Dental Practice 19 Pemros Rd, St Budeaux PL5 1LY 01752 361722 Plymouth City Centre Dental Practice Kinterbury House Kinterbury Street PL1 2DG 01752 661631 VivaCity | Feb/March 2017

The Directory Plymouth Dental Centre of Excellence 162 Victoria Road St Budeaux PL5 1QY 01752 364717

Dermatology: The Erme Clinic 61A Ebrington Street PL4 9AA 07530 254405

Diabetes: Plymouth Diabetes Centre Level 6, Derriford Hospital Derriford PL6 8DH 07825 145308 Diabetes Help Plymouth Project 30 Holland Road PL9 9BN 01752 403206

Diagnostic Imaging: Easy Imaging Plymouth Consultant Radiologists PO Box 231 PL6 8WY 01752 432200

Ear, Nose & Throat: Ear Nose & Throat Plymouth Plymouth Nuffield Hospital, Derriford Road Derriford PL6 8DH 01752 761822

Fitness: Brickfields Sports Centre Madden Road PL1 4NE 01752 563320 Elfordleigh Hotel Colebrook, Plympton PL7 5EB 01752 336428 Plymouth Life Centre 40 Mayflower Drive PL2 3DG 01752 606900

GP Surgeries: Armada Surgery 28 Oxford Place, Western Approach PL1 5AJ 01752 428398

Chard Road Surgery Chard Road St Budeaux PL5 2UE 01752 363111

North Road West Medical Centre 167 North Road West City Centre PL1 5BZ 01752 662780

Church View Surgery 30 Holland Road Plymstock PL9 9BN 01752 403206

Oakside Surgery Honicknowle Green Medical Centre Guy Miles Way Honicknowle PL5 3PY 01752 766000

Crownhill Surgery 103 Crownhill Road PL5 3BN 01752 771713 Dean Cross Surgery 21 Radford Park Road Plymstock PL9 9DL 01752 404743 Devonport Health Centre 53 Damerel Close Devonport PL1 4JZ 01752 561500 Efford Medical Centre 29-31 Torridge Way Efford PL3 6JG 01752 781254 Elm Surgery 123 Leypark Walk Estover PL6 8UF 01752 776772 Ernesettle Primary Care Centre 21 Ernesettle Green PL5 2ST 01752 434951 Friary House Surgery 2a Beaumont Road St Judes PL4 9BH 01752 666122 Glenside Medical Centre Glenside Rise Plympton PL7 4DR 01752 341340 Hyde Park Surgery Hyde Park Lodge, 2 Hyde Park Road Mutley PL3 4RJ 01752 224437 Knowle House Surgery 4 Meavy Way Crownhill PL5 3JB 01752 705090

Peverell Park Surgery The Stables, Pound House, Outland Road Peverell PL2 3PX 01752 791438 Roborough Surgery 1 Eastcote Close Roborough PL6 6PH 01752 701659 Southway Surgery 33 Rockfield Avenue Soothsay PL6 6DX 01752 776650 St Levan Surgery 350 St Levan Road Keyham PL2 1JR 01752 561973 St Neots Surgery 1 North Prospect Road PL2 3HY 01752 561305 Stoke Surgery Belmont Villas Stoke PL3 4DP 01752 562569 The Budshead Health Centre 433 Budshead Road PL5 4DU 01752 206002

Collings Park Medical Centre 57 Eggbuckland Road Hartley PL3 5JR 0152 771500

Mount Gould Primary Care Centre 200 Mount Gould Road Mount Gould PL4 7PY 01752 434679 Sentinel Health and Wellbeing Express Diagnostics and Treatment Centre Plymouth Science Park Derriford PL6 8BU 0845 155 8297 St Budeaux Health Centre Stirling Road St Budeaux PL5 1PL 01752 322252

Health Spas:

The Crescent Camouflage Practice 4 The Crescent PL1 3AB 01752 222665

Elfordleigh Hotel Colebrook, Plympton PL7 5EB 01752 336428

Tothill Surgery 10 Tothill Avenue St Judes PL4 8PH 01752 315594

Gaia Spa Boringdon Hall, Colebrook Plympton PL7 4DP 01752 344455

Trelawny Surgery 45 Ham Drive PL2 2NJ 01752 432080

Beaumont Villa Surgery 23 Beaumont Road St Judes PL4 9BL 01752 663776 Barton Road Surgery Horn Lane, Plymstock PL9 9BR 01752 407129 Chaddlewood Surgery 128 Bellingham Crescent Chaddlewood PL7 2QP 01752 345317

Mannamead Surgery 22 Eggbuckland Road Mannamead PL3 5HE 01752 223652

Woolwell Medical Centre School Drive Woolwell PL6 7TH 01752 209030

West Hoe Surgery 2 Cliff Road The Hoe PL1 3BP 01752 660105

Find out more

Capes Health Professionals Plymouth Science Park, 1 Davy Road Derriford PL6 8BX 01752 395112

Lisson Grove Medical Centre 3-5 Lisson Grove Mutley PL4 7DL 01752 205555

University Medical Centre 27 Endsleigh Place Drakes Circus PL4 6DN 01752 222341

VivaCity | Feb/March 2017

Health Centres:

Freedom Health Centre 78 Lipson Road PL4 8RH 01752 674494

Leypark Surgery within Estover Health Centre, Leypark Walk Estover PL6 8UE 01752 788778 Lisson Grove Medical Centre 3-5 Lisson Grove Mutley PL4 7DL 01752 205555

Wycliffe Surgery Cattedown Primary Care Centre 8 Cattedown Road PL4 0BZ 01752 434500

Kalmora Spa Debenhams, Second Mezzanine Flr 16-18 Royal Parade PL1 1SA 01752 222374 Ocean Beauty Spa/Salon Holiday Inn Armada Way PL1 2HJ 01752 651929

Home Care: Allied Healthcare Group Metropolitan House, The Millfields Stonehouse PL1 3JB 01752 604555

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BUPA Health Centre 202 Peverell Park Road Peverell PL3 4QE 01752 709709 Caremark Plymouth Falcon Business Centre, Falcon House Eagle Road PL7 5JY 01752 349784 Livewell South West 200 Mount Gould Road Mount Gould PL4 7PY 01752 437177

Hospitals: Derriford Hospital Derriford Road Crownhill PL6 8DH 01752 202082 Nuffield Health Hospital Derriford Road PL6 8BG 0800 015 5020

Massage Therapy: Mark Mears Associates 15 Acre Place Stoke PL1 4QR 07711 519390 The Muscle Clinic Room 20, HQ Building 237 Union Street PL1 3HQ 01752 313474 Plymouth Natural Health Centre 175 Outland Road, Peverell PL2 3PY 07758 000266 Vivienne Blackney Massage Therapist Unit 21, Scott Business Park Beacon Park Road PL2 2PQ 07905 006678

Non-profit Organisations: Devon and Cornwall Refugee Support 7 Whimple Street PL1 2DH 01752 265952 Family Matters (Family Support and Relationship Advice) 46-48 Devonport Road Stoke PL3 4DF 01752 606826 Plymouth Guild (Health and Wellbeing Support) Ernest English House Buckle Street PL1 2DA 01752 201766

Samaritans (Mental Health Support) 20 Oxford Place Western Approach PL1 5AJ 01752 221666 / 116 123 SEAP (Free, confidential and independent advocacy service) Highbury House 207 Outland Road PL2 3PF 0300 343 5719 / www.seap.org.uk The Eddystone Trust (HIV and Sexual Health Services) 2nd Floor Suite 11 Whimple Street PL1 2DH 01752 254406 / 0800 328 3508 YMCA (Health and Wellbeing Support for Young People) Kitto Centre PL5 3NG 01752 201918 The Zone Plymouth (Support and Advice for Young People) 14-16 Union Street PL1 2SR 01752 206626

Orthodontics: Plymouth Orthodontics 60 Lower Compton Road Mannamead PL3 5DW 01752 662554

Orthopaedics: Vita Orthopaedics LLP Plymouth Nuffield Hospital Derriford Road PL6 8BG 0845 5050522

Physical Therapy: Alison Morton Physiotherapy 13 Peverell Park Road Peverell PL3 4LS 01752 257581

Plymouthphysio 5 Whiteford Road Mannamead PL3 5LU 01752 670707 / 01752 664519 Stoke Physiotherapy 129 Devonport Road Stoke PL1 5RQ 01752 563977

Pregnancy Services: Babybond (Ultrasound Direct Plymouth) Devonshire Villa 52 Stuart Road PL3 4EE 01752 600067 BPAS (British Pregnancy Advisory Service) Mount Gould Local Care Centre 200 Mount Gould Road PL4 7PY 03457 30 40 30 Pregnancy Crisis Centre Second Floor, Kinterbury House Canterbury Street PL1 2DG 01752 246788

Sexual Health: Brook Torpoint Community College Trevol Road Torpoint PL11 2NH 01209 710088 GUM Clinic Level 5, Zone D Derriford Hospital PL6 8DH 01752 431124 (Appointments) 01752 431804 (Advice)

Weight Loss: Andy Jackson Personal Trainer McCauley’s Gym 23 The Crescent PL1 3AD 07445 893048

Andrew Higgins and Associates 28a Pomphlett Road Plymstock PL9 7BL 01752 294714

Classic Health and Fitness (Weight Loss in Plymouth) Beechwood Primary, Rockfield Avenue Southway PL6 6DX 07795 260374

Bowden Physio 23 Brandreth Road Mannamead PL3 5HQ 01752 252696

Craig Adams Fitness Trainer McCauley’s Gym 23 The Crescent PL1 3AD 07837 810196

Fay Pedler Physiotherapy Clinic 5 Whiteford Road Mannamead PL3 5LU 01752 664519

Dean Burchell Fitness and Nutrition 1 Cross Park Avenue Crownhill PL6 5AR 07766 004853

Plymouth Neurophysio Falcon House, Eagle Road Plympton PL7 5JY 01752 349797

Epsilon Fitness 1 Leigham Street PL1 3BE 01752 269829

The Directory Merlin Fitness Ltd Unit 61-62 Christian Business Park Tamerton Foliot Road Crownhill PL6 5DS 01752 721062 Plymouth Health and Fitness Unit 29 Mary Seacole Road The Millfields PL1 3JY 01752 945876 Plymouth Hoe Boot Camp Plymouth Hoe 07972 198993 Power Bounce Fitness 14 Gibbon Lane North Hill PL4 8BR 07877 388450 / 07402 250050 Refine Fitness and Nutrition 47 Higher Compton Road PL3 5HZ 07967 268493 Revolution Fit Personal Training and Bootcamps 25 Acorn Gardens PL7 4NJ 07881 621882 Rich Hickman Personal Trainer McCauley’s Gym 23 The Crescent PL1 3AD 07896 949966 Shift Personal Training McCauley’s Gym 23 The Crescent PL1 3AD 07508 919870 Steve Parry Personal Training McCauley’s Gym 23 The Crescent PL1 3AD 07899 875637 Suzy Wills Personal Training 5 Longfield Villas PL8 7RR 07971 779667 The Good Health Clinic City Business Park Somerset Place PL3 4BB 01752 774755

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Horizon Hypnotherapy & Counselling

Tips for dealing with stress Stress: everyone feels stressed from time to time. How can you cope with stress more effectively or recover from stressful events quicker it’s important to know yourself when it comes to stress to help in avoiding more serious health effects. Follow our simple tips to help manage and reduce your stress levels. 1. Avoid Caffeine, Alcohol, and Nicotine as much as you can. Avoiding, or at least attempt to reduce, your consumption of nicotine and any drinks containing caffeine and alcohol. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it. Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. There-fore using alcohol as a way too alleviate stress is not ultimately helpful. Making those small swaps from caffeinated and alcoholic drinks to water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress. 2. Increase any Physical Activity Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body. These are the ‘fight or flight’ hormones that our primitive evolution has hard-wired into our brains to keep us safe and is designed to protect us from immediate bodily harm when we are under threat. However, stress in the modern age rarely requires a fight or flight response, any physical exercise can be used to help stabilize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state. When you feel stressed or tense,

VivaCity | Feb/March 2017

go for a walk in fresh air, use the stairs, even moving in your chair will help (stretching or making small circular moves with arms or legs) . Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity also could help improve the quality of your sleep. 3. Get More Sleep Losing sleep is a significant cause of stress. Stress can interrupt our sleep pattern as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep. Rather than relying on medication, your aim should be to maximise your relaxation before going to sleep. Make sure that where you sleep has no reminders of the things that cause you stress. Avoiding caffeine during the evening, as well as alcohol can reduce your disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down. Try taking a warm bath/shower or reading a calming, undemanding book for a few minutes to relax your body, can help you forget about the things that worry you. You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine. 4. Try Relaxation Techniques Each day, try to relax with a stress reduction technique. There are many tried and tested ways to reduce stress so try a few and see what works best for you. For example, mindfulness, selfhypnosis, breathing techniques, stress diaries, talking to someone can all help, there is a wide range of accessible materials available. Don’t worry if you find it difficult to relax at first. Relaxation is a skill Find out more

By Alan Stokes of Horizon Hypnotherapy & Counselling

that needs to be learned and will improve with practice. 5. Talk to Someone Just talking to someone about how you feel can be helpful. Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it. Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective. Contact us for a free initial consultation to see how we can help you deal with your stress in a positive and constructive way. Horizon Hypnotherapy & Counselling, The Business Centre, 2 Cattedown Road, Plymouth PL4 0EG Tel: 07877072525 www.horizonplymouth.co.uk @VivaCityPlymouth

@VivaCityPlym

T: 01752 295991 M: 07877 072525

www.horizonplymouth.co.uk

A helping hand to overcome lifeâ&#x20AC;&#x2122;s hurdles Horizon Hypnotherapy & Counselling can help with... Anger, Stress & Anxiety Confidence, Relationship, Fears & Phobias Also PTSD, IBS, Tinnitus Depression, pain management and sports motivation

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