This is your new live & always up to date Wellness & Friendship Newsletter for fun, fitness and friendship!!

Welcome to your Wellness & Friendship Newsletter, you are in for a treat!! You can meet us below but until then, myself, Natalie, Dawn, Denise, Debra and Caroline thank you for joining us here.

It is our pleasure to join forces and bring you a range of fantastic Wellness & Friendship benefits in areas of lifestyle & health, nutrition, & fitness for your mind, your body and your goals for 2022.


Myself and fellow Wellness & Friendship Coaches lead at least one Walk & Talk per week in and around the area of Birchington, we will also be arranging Coffee & Chats so we can enjoy a less active natter over a piece of cake, plus we host a series of ‘lives’ in the Group to accompany the Weekly Wellness Challenges for your mental or physical participation.

The Walk & Talks are published in the ‘Events’ section of the Facebook Group, and you are strongly advised to join the walk via the published ‘Event’ so in any case of cancellation you will be notified, as ideally we need 3 or more people for the event to go ahead.

Again, the Coffee & Chats will be published in the ‘Events’ section, and you are strongly advised to join via the published ‘Event’ so in any case of cancellation you will be notified, as ideally we need 3 or more people for the event to go ahead.

You can read more about the all year round Weekly Wellness Challenges HERE.

Events marked * denote specialised paid Programmes hosted by the Wellness & Friendship certified Health Coaches.

Specialised Classes & Programmes

Specialised Pilates Programme for Back Health

Wednesdays 6:30, Carlton Cinema, Westgate.

Pilates improves strength, flexibility and suppleness of the muscles, so is a great exercise not only for many people with back pain, but also for preventing any future back injuries.

Please let me know you are interested using my contact form, I will then be in touch with further details.


Dawns Classes:

Thursdays 6-7pm Yoga, The Carlton Cinema, Westgate

Fridays 8-9am online Yoga

Timetable & Fees

Mondays 8-9:15pm online Yin Yoga

Wednesdays 7-8:15pm Sunset Yoga on the Beach Minnis Bay Beach

Saturday 8:30-9:30 am Yoga, The Minnis, Minnis Bay

Yoga Classes Timetable

Specialised Chair Exercise

Tuesdays 1:15, The Centre, Birchington.

Suitable for everyone but is a particularly useful alternative for people with actual physical or physiological barriers and restricted mobility, people that would love to stay active but sadly don’t have much in the way of access to safe exercise.


Tone & Glow Course

Tuesdays 2:30, The Centre, Birchington.

Ideal for Beginners and people wishing to tone up in a gentle low intensity environment. No jumping!!! Suitable for all abilities.

Email activ8myfitness.nat@gmail.com or text 07891 173333 for further info and to secure your place.


12.45-1.45 Beginners Yoga, Church House, Kent Gardens, Birchington

2.00-2.45 Chair Yoga, Church House, Kent Gardens,  Birchington


9-10am Beginners Yoga Bell Meadow Pavilion, St Nicholas at Wade

10.15-11am Chair Yoga Bell Meadow Pavilion, St Nicholas at Wade

Classes & Timetable

Specialised 21 Day Gut Healthy Weight Loss Programme

This new and unique Gut Healthy Weight Loss Group is an intimate face to face Group Programme, where you learn the AFFECT of food on your Weight and your Digestive Health, allowing you to take back control of your body, shrinking your waistline and minimising digestive distress.

Ideal for long term dieters and ex slimming clubbers who suffer with Bloating and IBS.

Come and learn the affect of every day food on your weight and digestive health, allowing you to turn your weight gain into weight loss but without the digestive distress. 

Only 10 places available, so pre-booking is advised as each programme sells out!

Thursdays 6pm or Sunday 10am, The Deli Birchington.

You can read more and register your interest in your chosen day using this link.

Weekly Wellness Challenges

Our Weekly Wellness Challenges in the Wellness & Friendship Facebook Group are going down a storm!!

This is some of what we’ve had:

  • Daily Sun Salutation Challenge, ‘live’ with Coach Denise.
  • Cut the Caffeine Challenge.
  • Strengthen Up Challenge, ‘live’ with Coach Natalie.
  • Eat Bugs Challenge.
  • Improve Your Sleep, ‘live’ with Coach Caroline.

The Challenges range from very little mental effort to much more physical effort, some last just seconds, while some a little longer, and some are daily while others are just once a week.

You can ‘Dip In & Out’, joining the Challenges as and when you want to, there is no pressure to complete each and every one…unless you want to that is!

The Challenges are hosted in our Facebook Group ‘Wellness & Friendship Group for Women of Kent’, for maximum engagement and accountability.

Plus, our Health Coaches are hosting some of the Challenges ‘live’ in the Group too for maximum impact, so look out for them as they give such great value!!

These are the Facebook Dates for your diary:

  • Monday 6am – Check the Group to read the full Challenge.
  • Wednesday 6am – Check back for a useful Challenge Tip.
  • Wednesday 6pm – Mid Week Check-in to assess your progress.
  • Friday 6pm – Final End of Challenge Check-in to celebrate your success!

Now it’s time to get ready to make better choices for your mind, your body and your goals for 2022!!

If you are not already part or it, hit the button below and join us, the next Challenge starts on Monday…don’t miss it!

Health & Wellness Quick Reads

Our Wellness Coaches are here to help you, this series of Quick Read Articles will enlighten you with knowledge, or simply motivate and encourage you to make a move on improving certain areas of your diet and lifestyle, allowing you to be the best person you can be, with the best health possible.

(please bear with me, more will follow but I’m still building the site!)

Seated Exercise provides a structured and progressive exercise program using a chair for stability allowing a safer alternative for those who may be elderly, deconditioned, have knee or hip joint issues, suffer auto-immune disorders (Multiple Sclerosis, Fibromyalgia, Ehlers Danlos and conditions such as chronic fatigue and M.E). 

This type of exercise is for everyone but is a particularly useful alternative for people with actual physical or physiological barriers and restricted mobility, people that would love to stay active but sadly don’t have much in the way of access to safe exercise.

There’s s a huge lack of provision for those that need specialist exercise and yet these are the people that will benefit the most. If, like me, you believe that everyone should have access to exercise, that exercise should not be elitist but accessible to those that need it the most, then you will understand why I decided to train and instruct people that find it hard to take part in mainstream exercise.

This part of my coaching journey began a few years ago when I was approached to train a friend who suffers with Fibromyalgia and who had suffered an unexplained infection in her back that unfortunately caused widespread inflammation starving the nerve supply to her leg.

She needed someone to help her stay active but she couldn’t walk without crutches. So, I started working with her on a weekly basis to keep her heart healthy and strengthen her muscles. Her body responded; she became stronger and healthier than she’d ever been. I developed a pre-session daily sleep score and a pain score so that I could work with her intuitively, understand her body better and work with ‘today’s body’, not against it.

Training was very much holistic, it was not about writing an exercise plan and coaching it, it was about seeing the bigger picture, all of the influences and factors in life that could be manipulated to bring about an improvement in symptoms. 

This time for me was greatly rewarding and a huge learning curve in my coaching journey that I am extremely grateful for. In fact, the vast majority of my clients experience some kind of physical barrier or a chronic condition that has made it difficult for them to train elsewhere.  I love this part of my job because it is so rewarding to help someone find their spark again!!

Physical Benefits:

  • Increased flexibility
  • Increased Strength
  • Increased Coordination
  • Increased Circulation
  • Improved Posture
  • Improved stability and balance

Mental Health Benefits:

  • Reduces Stress
  • Stimulates happy hormones
  • Improves thinking and memory
  • Improves sleep
  • Promotes social connection
  • Promotes resilience
  • Improves self-esteem

This is why I have started a new Seated Exercise class at The Centre in Birchington. I am passionate about helping people nurture, accept and work with their restrictions, bolstered by tangible achievement and progress. I believe that once we accept the body we inhabit, only then can we truly learn to live in it peaceably, through all of the ups and downs, the steps backward and the stumbling blocks forward.

In today’s fast paced society there are many factors that have the potential to affect our physical, mental and emotional health and wellbeing. For example, computers, mobile phones, social media, processed foods, lack of sleep, work-related matters, stress, financial pressures, sedentary lifestyle, repetitive strain injuries – to name but a few! And in our fantastic group, us coaches are here to help.

At the core of Pilates – the fundamental principles of the original Pilates method remain true to this day. These include: breathing; concentration, control, centring, precision and flow. The quality of our attention and focus can have transforming effects on all systems of the body. By slowing down, paying more attention, we can awaken kinaesthetic awareness (a person’s awareness of the position and movement of the parts of the body by means of sensory organs (proprioceptors) in the muscles and joints). which is at the core of the rehabilitative process.

Here are 10 Top benefits you will start to notice if you are consistent in your Pilates practice:

  1. Your body will become better aligned to prevent imbalances leading to injuries and improve posture. 
  2. Flexibility and mobility will be substantially improved over time so that the body can move freely, without putting undue strain on the back.
  3. The space between your vertebrae will be increased which will minimise pressure on discs and nerves.  There is no question that Pilates will prevent back problems or at least teach you to manage them.
  4. You will become more body-aware and better coordinated, improving your skills of proprioception – the sequencing of movement.
  5. You will learn how to breathe correctly and efficiently so that plenty of oxygen reaches every part of the body, especially the spine.   Breathing relieves stress and can reduce high blood pressure as well as increasing energy.
  6. Your body will change shape for the better, giving you a leaner, toned physique rather than bulky and muscular.
  7. You will build core and back strength to help support the spine and maintain good posture.  Many of us have posture that is far from ideal, often the cause of many health issues, particularly back problems.
  8. All muscles are worked so that the whole body can work together in harmony rather than one area becoming overloaded.
  9. The condition and strength of your pelvic floor will be greatly improved as the pelvic floor is part of the core, reducing incontinence problems.  A huge problem and not just for women!
  10. Exercise increases the levels of serotonin and endorphins which promote feelings of wellbeing and meditation is now widely used as a way of dealing with depression.  Yoga and Pilates are an excellent way to help you lead a happy, positive life.

By remaining consistent and showing up there is no reason why you cannot feel all of some of these benefits.

The Beautiful Benefits of Beach Yoga


Beach yoga not only sounds idyllic and makes you feel like youre on holiday, but it is proven to improve your physical and mental wellbeing, which sounds like more than enough reason to take a class!


1. Deepen Your Relaxation


Exercising outdoors can have extremely positive effects on the nervous system. The sensory experiences of the sounds of the sea, the soothing breeze, and a few peaceful birds chirping can help you to relax and deepen poses.


2. Connect with Nature


Feeling the sand in your feet and the fresh air on your skin brings us back to our evolutionary roots and can help you to feel grounded in your yoga practice. Practicing outside enhances our moods and makes us feel much more positive!


3. Sea Air


Breathing in the sea air has many health benefits that are particularly enhanced by yoga. Your body can actually absorb oxygen easier thanks to the negative ions that are present in the sea air. These negative ions can help naturally boost your serotonin, which can help you feel more relaxed and happier.


5. Vitamin D


Any exercise that you do outside is going to give you a huge boost in vitamin D, even on a cloudy day. Vitamin D is essential for regulating the calcium and phosphate in your body. You need plenty of this vitamin to feel happy and healthy.



6. Sand Support


While supporting yourself on the sand might add a little challenge to your practice, youll get the relaxed benefit of having a soft cushion of support underneath you.


So, will you give it a try?

The way we’ve come to view exercise, certainly in recent decades, is as a means to
an end; the accompaniment to a diet, a short-term solution often for a “Bikini Body”, the LBD for the Christmas party or the sleeveless low-cut gown for the Big Day.

Not only are we fixated with short-term goals but we expect to achieve them in an
unrealistic amount of time. We’ve been doing it wrong on so many levels!

If I had a fiver for every time I heard someone say, “I used to be really fit, a real gym bunny”, I’d be a rich lady. In every single case, the training stopped! We’ve been conditioned to achieve a physical ideal for a short-term goal and there are two big problems with this formula:

One, we are so focussed on the ‘physical ideal’ that we are not learning to enjoy
movement and love exercise, and two we are dealing in short-term goals so they are by definition a means to an end; once the goal is achieved, the work stops, normality resumes and we are back to square one.

There is a much better way to get fit and healthy and it doesn’t involve multiple
attempts. You do it only once and you stay on track.

If you work with a Personal Trainer, you can look at drafting up three goals instead;

• Short-term goal (to achieve within the first 3 months).
• Medium-term goal (to achieve within the 6 month mark).
• Long-term goal (to achieve within the year).

This is the best way, to feel engaged and motivated, so you can stay on track and be accountable, not only to your trainer, but to yourself.

“I feel that if more people found their way to exercise under the guise of Self-care, for the health benefits over the aesthetics, it would become as second nature, as brushing our hair.”

Someone once said it takes 21 days to form a habit…

…and that may well be true for many things but when it comes to exercise it takes a great deal longer for the habit to stick.

I like to describe it like this:

Fitness is a never-ending journey, there will be bumps in the road, lots probably, the car might run out of petrol or you may run a flat tyre but you wouldn’t expect to give up on the car or the journey just because of the interruptions along the way.

You have to get the car back up and running and continue the journey or maybe even take a diversion. That to me is what fitness is all about. It shouldn’t come to an end and we shouldn’t give up on it, even when the going gets tough.

It’s often said that “exercise is the best medicine”, and it’s very true, but what if you are not fully able to partake in exercise which requires you to use the floor as your platform?

Luckily, chair yoga is an effective and accessible exercise for everyone! Once you begin practicing chair yoga, you will start to feel a sense of ease and relaxation flow through your body.

Over time, you will notice the tension that once overtook your muscles and joints begins to release, and basic tasks of daily life are once again possible.

My name is Denise Hayward and I specialise in Chair Yoga, helping ladies over 50 to move better, feel better and live better. You may have seen me host one of the W&F Groups Weekly Wellness Challenge, the well known series of poses known as ‘Sun Salutation’. This gave me the opportunity to showcase, traditional yoga using a mat and chair yoga, where the chair is used for seated poses and as a prop for balances.

Despite any limitations you may have, chair yoga can help you feel stronger. Some of the many benefits are:

Increased flexibility: “Use it or lose it.” By gently challenging your body with chair yoga, you can increase your range of motion and improve your mobility at any age.

Improved Strength: Using your muscles to build strength with chair yoga can lead to better balance. More muscle mass can increase bone density and make activities of daily living easier and doable.

Improved Self-Awareness: Practicing chair yoga generally means shifting smoothly from one pose to another, which improves your coordination.

Reduced Stress: Focusing on your movement, your breathing, and how your body is reacting to the exercise creates a kind of moving meditation that promotes relaxation, reduces stress, and improves mental clarity.

Improved Pain Management Skills: Gentle movement combined with focused breathing can be applied in other situations to cope with pain and discomfort.

I hope this helps…

In the UK roughly 1 in 3 people are sleep deprived and in the last 20 years we’ve inadvertently forgotten the importance of sleep. Our environments are more stressful, our jobs more competitive requiring more out of hours availability, and our tech has become more intrusive of our down-time.

Are you Sleep Deprived?

• Difficulty falling or staying asleep
• Daytime fatigue
• Strong urge to take naps during the day
• Unusual breathing patterns
• Unusual or unpleasant urges to move while falling asleep
• Unusual movement or other experiences while asleep
• Unintentional changes to your sleep/wake schedule
• Irritability or anxiety
• Impaired performance at work
• Lack of concentration
• Depression
• Weight gain

So, How Important is Sleep?

Very important. The results of a recent study in mice proves that sleep is as essential to our survival as eating and breathing, yet because we have no conscious perception of what happens when we sleep, we are unaware of its benefits.

We know that cell regeneration and memory consolidation are linked to sleep but we have also discovered some interesting associations between lack of quality sleep and Obesity, Diabetes, Mood Disorders, stress, ADHD, poor performance, slower reaction times and blood pressure.

With so much at stake, what can we do to ensure we get a better night’s sleep?

• Reduce Alcohol & Caffeine
• Increase daily Movement & Exercise
• Keep A Regular Bedtime and wake time
• Get consistent sleep
• Keep the bedroom cool and dark
• Try wearing an eye mask
• Create an evening wind-down routine with stretching or foam rolling
• Disengage with screens an hour before bed

Increasing daily movement or purposeful exercise, including strength training is great for improving sleep. Best done at least a few hours before bedtime, to give your body time to relax.

I hope this helps!

Gut Healthy Quick & Easy Recipes

This collection of recipes are all free from refined sugar and artificial sweeteners, vegetable oils, gluten and other troublesome grains…which means they are gut friendly, helping to improve the health of your digestive system, minimising bloating, discomfort and bottom burps!

These tasty meals keep blood sugar and insulin levels stable, allowing you to burn body fat instead of stored glucose leading to day long energy, plus effortless weight management taking the pressure off your waistline and putting a spring back in your step!

(please bear with me, more will follow but I’m still building the site!)

Meet Your Wellness Coaches


Ancestral Health Coach for Gut Healthy Weight Loss & IBS, helping you to lose weight effortlessly, and calm IBS effectively, allowing you to feel fantastic for life.


Adult & Children Yoga Teacher & Trainer, specialising in yin & yoga movement, including beach yoga during warmer weather.


Yoga and Pilates Teacher, improving your physical and mental health through the power of Yoga and Pilates. Specialising in back health.


Personal Trainer and Group Fitness Instructor, inspiring your confidence, strength, happiness and health. Specialising in Low Impact & Strength Training workouts.


Chair Yoga Specialist, Supporting women over 50 to move and feel better, to build strength, improve flexibility and relieve pain. Creating a stronger body to live a happier and healthier lifestyle.


Mindful Movement and Motivational Coach, helping working woman be kinder to themselves so they have a strong mindset which will help them have a successful work life balance.