Category: Self Care

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What is a Health & Wellness Coach?

As a Health Coach it would be a privilege to support you on your wellness journey …  I find immense joy in helping people reach their goals, potential and find their voice!

As your personal health and wellness guide, I will help you implement lifestyle changes over 3 or 6 months to improve your physical, mental, and emotional wellbeing, in other words reach your full potential!

I will provide accountability, full support and encouragement.

I typically address six key areas that affect wellness, with topics branching off into other categories.

The key areas are:
1. Weight loss
2. Stress
3. Nutrition
4. Sleep
5. Relationships
6. Movement
7. Time management

If one of these areas is out of balance, it is likely some of the others are too. Someone who isn’t physically active may also be highly stressed, not sleeping well or not eating well. Combined, it can feel overwhelming.

I can help you sort out where to start and make small changes that are incorporated into your day/week that will grow over time and can become your new healthier habits.

How I can help you

Together, we will figure out what’s keeping you from reaching your health goals. I will regularly check in with you via email, Zoom, by phone or in-person, usually over the course of three or six months. During these meetings, I will be asking questions to get you thinking about how you can overcome challenges and I will be offering suggestions. Together we form a weekly, monthly, and quarterly plan.

The most common obstacles people face, are their own negative thoughts about themselves, being confused by all the “how to get healthy” information and staying motivated. I will help you work through some of your thought patterns, we will discover what’s blocking them and following through with a sustainable lifelong plan that works.

Your first session will last 2 hours. In this time, we will go through your medical history, you will have been asked for a 4-day food diary before the appointment, your exercise routine, if you have one, we will discuss your stress levels and anything else you feel is stopping you from feeling and doing your best.

Health coaching isn’t mentoring where someone is telling you the answers. A health coach shows up for you in whatever way you need and helps guide you through your innate wisdom so after our time together you feel empowered to live your best life with tools that work for you.

Benefits of having a health coach:

Change is often difficult, even when it’s something we really want. Sometimes it even feels downright impossible. The benefit of a health coach is having someone fully qualified, guiding and motivating you every step of the way, to be your best vibrant self.

One study found that people who went through three months of health coaching significantly improved on the following:

  • Blood Pressure
  • Cholesterol
  • Glucose (blood sugar)
  • Triglyceride (blood fat)
  • Body weight
  • Cardiovascular fitness
  • Sleep disorders

As a health coach I can help you with the following:

  • Overwhelmed about work, family life & personal relationships
  • Stress that is impacting your weight, health & work life balance
  • An exercise routine that works for you and is sustainable
  • Diet plan either just for healthy eating or weight loss
  • Better posture, back issues, hypermobility, as I am a qualified yoga teacher with over 20 years’ experience
  • De-clutter your larder, help you understand food labels and do a food shopping trip
  • Tackle all aspects of sleep issues, routine and feeling refreshed on waking
  • Tips and ideas on food, recipes and healthy living
  • Mindfulness & breathing techniques
  • Teach you how to make Kombucha or supply you with it (super healthy gut bacteria fizzy drink – that could balance out your evening tipple!)
  • Chemical free household & body care products that are better for you, your family, and the environment
  • Managing financial stress

I can help and support clients to see they have the strength they need to start making positive changes to their wellbeing. I work on the possibilities based on your unique situation, taking into account your work/family life commitments and ability, so that it’s simpler and easier to make sustainable changes.

As a health coach I also provide:

  • Accountability – Knowing that you have to check in with me about your progress can give you the push you need to move forward
  • Encouragement – I act as a cheerleader to pick you up when you are having a bad day
  • Unconditional support – I do not judge your actions. I help you come to your own conclusions about what works and what doesn’t in reaching your goals

What changes will you see after your time with me?

You will feel calm & motivated. Have an improved digestion, and a clearer mind. You will be in control of your health and life again and have more energy to pursue the things you love.

After our time together you will have gained great new habits and tools that you can tap into whenever life throws you a curveball!

Switching to a healthier lifestyle can affect everything, with increased energy and motivation you’ll be able to do more and live your best life with sustainable tools that absolutely work.

Contact me  Book your free 30min online consultation to discuss your symptoms, areas of concern, and how we can work together to help you reach your goals, I’d love to hear from you!

My Qualifications

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Interested in my classes Timetable & Booking

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Ball Rolling Method


What is the Ball Rolling method?

My Ball Rolling class is a powerful self-treatment method that uses 2 or more grippy and pliable rubber balls, to help eradicate aches and pains to restore your natural movement.

This method helps you identify blind spot areas that are catalyst for pain and injury. These areas are usually underused, overused, misused, abused, exhausted or totally confused and need to be felt, seen and heard by you!

In the 20 years I have been teaching and practising yoga, I have come to understand that we must integrate our painful and achy blind spots into our movement and self-care practice, otherwise we are moving & exercising from an unconscious place and we may struggle to find peace in every day life.

First picture – Ball at the top of spine/base of neck is showing me releasing out my tight shoulders, realigning my posture from sitting at my desk for 60-minutes and soothing an achy back. Always working mindfully, pausing and breathing.

Second picture – Ball over the shoulder-blades I am stretching out the front of my chest/diaphragm for better breathing & oxygenation, releasing tightness in my upper back, stretching out through the armpits and intercostal muscles around the ribcage. One can go as deep as your body will allow you, we listen and stop if there is pain.

Who are Ball Rolling classes for?

Whether you are a busy Mum running after your toddler with a sore shoulder, a top athlete who wants to improve their performance, a surgeon who suffers with back pain or a desk bound office worker who has painful wrists, the treatment is the same. Dysfunction is dysfunction in whatever ways it shows up.

My Ball Rolling method restores optimal performance in your tissue so that you can do what you want to do, better and pain free and at the same time become aware of your bad movement habits!

In this weekly class you will learn tools to take care of your soft tissue, posture and breath that you will have to hand whenever your body needs it, or as a support system for better living and being in your body … It’s a self-care massage for life.

Why would you attend my Ball Rolling class?

With regular practice Ball Rolling will:

1. Relieve aches and pains
2. Enhance breathing function
3. Increase mobility & energy
4. Reduce stress on your body & mind
5. Improve your posture & performance

Ball Rolling WORKSHOP timetable

Dates:  Saturday 18th March,  Saturday 29th April,  Saturday 10th June

Time: 8:30 – 10:30

Cost: £25 per workshop

Small groups of only 6 students

Email me or call to book

If you have any questions, concerns or not sure if Ball Rolling is for you then please CONTACT ME, I’d love to hear from you.

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Everything you need to know about Face Yoga or FaceYogology

Why I trained to teach Face Yoga and set up FaceYogology?

Over the years of teaching yoga (more than 25 years now!), I gradually started to incorporate some kind of face relaxation techniques and stagnant energy shifting for the face, head, ears, neck and eyes. It intuitively made complete sense to me, to also work the 57 muscles of the face/neck and my students loved it … the feedback was “We want more!”.

I noticed when I was regularly doing these simple face yoga techniques, it gave me a connection and awareness of where I was holding tension, my dull headaches and eye strain disappeared and my skin look vibrant again!

Two and a half years ago when I researched the techniques, and looked into the training, I was astounded by the huge benefits and why it was super important I train and introduce face yoga to my students.

Eighteen months on and fully qualified, I set up FaceYogology – the study of facial movements. I have termly group  Zoom classes for all levels and an 8 week beginners programme that is suitable for everyone. I will launch the advance course in the coming months.

Who is my face yoga course for?

A 30-minute, twice weekly Zoom class, that will work on the upper & lower portions of the face. We do lots of repetition to allow students to really become familiar with the techniques, so they are empowered to fit them in on a daily basis. I encourage students to take a photo of their face at the beginning of the course, this is a great way to see positive changes at the end of our 10 or 20 sessions together.

The benefits of doing my face yoga programme & what we will work on

1.   Lifted muscles
2.   Removing facial tension … everyone’s favourite!
3.   Less eye strain
4.   Relaxed jaws
5.   Become familiar with your facial strain and stress points
6.   Better circulation and oxygenation
7.   Calmer mind
8.   Overall feeling of wellbeing
9.   Better sitting posture – I talk through the importance of sitting tall, so a good chair and cushion is helpful
10. Better breathing – always reminding you to pause and breathe slowly and deeply
11.  Plumper skin

Do I need to use a moisturiser and if so, which one?

Yes, using a good quality organic oil is really important for face Yoga exercises. The oil will help with the glide on some of the movement and it will stop the fingers dragging at the skin, especially on areas of the skin that are sensitive and thin, like around the eyes and neck. Also, these oils don’t get absorbed into the skin straight away, which is what normal facial moisturises tend to do.

The products I recommend are raw organic coconut oil and Fushi almond oil.  These are easily purchased from any good health store. What we put on our skin is very important because our skin is our biggest organ and everything gets absorbed into the body and blood circulation.

Can I do face yoga everyday and how long will it take for me to see results? 

Face yoga has so many benefits (as you can read above). However, one must do a little everyday or every other day to get the full benefits. I would suggest do a little everyday, either in the morning or evening before bed. If you can manage to do it 4/5 days per week you will see and feel a vast difference. Even if you only manage to fit in 5-minutes on these days, it will make a difference to your overall wellbeing, this will become part of your daily self-care routine.

Results from face yoga will vary from person to person. There are many factors that play a part in how quickly you will see results, like overall stress levels, diet, lifestyle and age. The most important advice is to try to do a little everyday for best and quickest results.

With daily practice, you will begin to see and feel a notable difference within 10 days. Most students see some changes within a month.

Face  Yoga tips

1. Wash your hands before starting to stop the spread of bacteria
2. Have a full glass of water for drinking during the session to hydrate your skin
3. Remove all make-up and apply a small amount of oil (not too much otherwise the fingers will be too slippy)
4. If it feels comfortable for you, remove your glasses or contact lenses
5. Use a mirror to see you are not tensing your facial muscles while doing the exercises
6. Keep checking in with your breath that you are breathing deeply and slowly
7. Good standing or sitting posture is important for your breath and wellbeing

There is so much more I can say about face yoga … book into one of my Zoom sessions or purchase a beginners bundle from my shop and feel the full benefits for yourself!

CONTACT ME 

CLICK to BOOK

CLASS TIMETABLE

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The Benefits of drinking Lemon Water first thing in the Morning


Drinking fresh lemon in warm water everyday before breakfast

We have all heard the benefits of drinking lemon water in the morning, so I thought I would look into why it’s good for us from experts and try it myself for 4 weeks to see what the fuss is about.

I did some research to find out the health benefits from a more scientific perspective, and was very impressed with what I found.

My experience with drinking lemon water first thing was enlightening too … the most notable was a daily bowel movement, yes sorry not something that’s talked about. This was a great start to my day, because it made me feel light and healthy.

  • Aids digestion– The warm water helps stimulate the gastrointestinal tract, and the lemon helps loosen any toxins in the digestive tract.
  • Detoxifies the skin and body– As a natural diuretic, lemons help flush the body of any toxins by increasing the rate of urination. Their high vitamin C content also removes impurities from the blood, leading to clearer, more radiant skin.
  • Boosts immunity– Lemons are high in both vitamin C, which is great for fighting colds, and potassium, which stimulates brain and nerve function and controls blood pressure.
  • Helps curb the coffee habit– Lemon water is a healthier replacement to coffee on an empty stomach. Drinking good quality coffee isn’t bad for you, it’s when you drink it and how often is what you need to think about.
  • Helps with weight loss– Lemons are high in pectin fiber, which helps keep the body fuller, longer. They’re also a mild diuretic and very alkaline; alkaline bodies have been shown to lost weight faster.

Some Guidelines Before You Start

Water Temperature: Your water should be lukewarm to mildly hot. Cold water will shock your body, and boiling water will kill the beneficial enzymes present in the lemon.

Protect Your Teeth: Because of the acidity of the lemon, it’s a good idea to drink your lemon water through a straw to protect your teeth or brush your teeth soon after you’ve had your breakfast to get rid of the acidity.

Fresh vs. Bottled Lemon: Freshly squeezed lemon is better than bottled. I just fill up my glass with water, squeeze a lemon wedge over the water, then drop the wedge into the glass, stabbing it a few times to release more of the juice and the fibrous pulp into the water.

My Takeaway: It is definitely worth implementing this daily routine to your morning, the research is clear and I felt the positive affects after a  week. Go for it!

Classes timetable & booking

If you have any questions, concerns please CONTACT ME, I’d love to hear from you.

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All about our One Day Retreats!

/YOGA DAY RETREATS

RETREAT VISION
Our main aim is to create a truly calming and spiritually uplifting retreat, a space for relaxation and self-reflection. I want to give you permission to be quiet and take your practice to a deeper level, fully mindful of your body, mind and spirit and ultimately leave us refreshed and smiling

WELLBEING SPECIALISTS
Each retreat we invite a different wellbeing practitioner to give a talk about their specialist topic or lead a workshop, sharing hands-on advice and take-home tips. From fasting, fermentation, foraging, healthy eating, Kombucha making, raw chocolate making, Japanese tea ceremony, weight loss, menopause and how to run injury free to name but a few.

SILENT LUNCH only on some of the day retreats or on request!
Sometimes the best cure is to find an answer from within. Turn down the volume, quieten the voice and really taste the joy of the food that has been lovingly prepared for you. I want to give you permission to be quiet whilst chewing your food. This allows the taste buds to fully engage and the food to fully digest. It will feel strange to start with, but I promise you, you will come to really appreciate the silence.

BESPOKE ONE DAY RETREAT
Your very own bespoke retreat!

An exclusive day with a select group of friends, family or colleagues. Pick a date, workshop, menu, and invite your favourite people to our beautiful private venue just outside Oxford. A usual day includes yoga/mindfulness, delicious lunch and you can choose a topic that interests you or a hands-on workshop. Flexibility on dates and advance booking is recommended to get the desired workshop. A minimum of 5 students to book a private retreat or more on some of the workshops.

VOUCHERS for YOGA classes & DAY RETREATS
If you would like to purchase a gift voucher, please email info@zenakidd-may.com. We shall personalise your voucher and send it to you ready for you to give.

SCHEDULE
This is a rough idea of the programme for the day. It can vary a little depending on numbers and the workshop.
09:45 - 10:00 Arrival for tea & introduction
10:00 - 11.30 Yoga session
12:00 - 13:00 Light vegetarian lunch
13:30 - 15:30 Workshop/Talk
15:30 - 16:00 Home time

YOGA
Our yoga studio is fully equipped & all our yoga mats are regularly washed after every session. However, do feel free to bring your equipment.
Our yoga sessions are suitable for all levels. However, if you do have a particular ailment i.e. back problem, knee issues, HBP, arthritis etc. that may impact on how you practise please let us know on our health form that will be emailed out when you book.
Prenatal students are welcome after the 2nd trimester and postnatal students are welcome after their 6-week check-up.

FOOD
Lunch and snacks are homemade, mostly organic, vegetarian, DF (we use goats, sheep and ewe only) and mostly GF. We do use nuts and seeds in our kitchen so do let us know of any allergies/intolerances.

COST range
£130 - £150 See below for costs & workshop details.

PLEASE NOTE
Number of guests are limited to 9 ideally but we may be able to accommodate 10.
Health forms must be filled and returned 3 weeks before the event.
Full payment must be made 3 weeks prior to the event.
We do provide a lunch menu to choose from which will need to be agreed before the event.
Most of our workshops take place on Thursdays and Fridays.

VIEW DAY RETREATS
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Looking for a natural cold remedy? get 5 tips for fighting off colds, flu & coughs.

 Healers from your kitchen!

How to protect yourself from winter coughs & colds – Natural tips you can make at home

Now, for some of you who have already had a cold/cough I realise I am too late but here are a few tips for next time!

1 – Turmeric – the Indian spice, nature’s great antibiotic, helps defend against all the bugs. Take ¼ teaspoon in water 3 x per day. Don’t believe me just try it.

2- Garlic – must be organic tho. It  helps detoxify which is one of the main causes of weakening the body.

3- Fresh Ginger & fresh lemon (organic – no wax) – I make it every morning. Squeeze half or quarter slice of lemon in hot water add chopped ginger with skin. If you do have a sore throat add a teaspoon of honey – it’s brilliant. Cleans out the liver and helps alkalise the body (I know its acid but it turns into alkaline once inside – trust me).

4- Stay off Heavy foods – stay away from them for the next month or so as much as possible. We all know what they are. Yes the carbs. Bread, pasta, wheat and dairy products. The clog up the pipes.

5- Stay off the sugar, the bugs love sugar!

Just a few ideas that I hope can help you through the winter months…

Zena @ Satya Yoga Oxford

 

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