Health and Wellbeing Tips After COVID-19

Karen Blake Coaching has partnered with Forces Fitness for the last few years on Employability Retreats, for clients with a variety of barriers to employment. They follow a programme that give:

  • Practical advice on building self-confidence,
  • Physical health and overall wellbeing.
  • Benefits of positive thinking
  • Workplace confidence
  • Preparing for employment
  • Labour market changes
  • Interview preparation
  • Creating a tailored CV
  • Setting goals
  • Work/Life balance
  • Team building
  • Problem-solving

Sean Molino BCA (Forces Fitness Director) is a forces veteran who served as a Physical Training Instructor with the Welsh Guards. We both know how to support our communities and military veterans who are dealing with mental health issues, and we want to make sure that our learning environment is person-centered.

As 2020 and 2021 seems to be the year of Lockdowns and all Fitness and Leisure facilities have been forced to shut, it is therefore important to understand how to stay on top of your health and well-being.

Sean has shared some of his top tips for us to all to try! (we would love to see pictures of you connecting with nature or being active!).


Try and stay active 3 times a week. This could be anything from walking, jogging, walking up and down your stairs, home circuit or yoga. The important thing is that you are staying active and enjoying it! A great example that I can give you is if you like photography then get that camera out, get out for a walk and do what you love whilst staying active. Whatever your age or fitness level there is an activity you can do.


It’s good for your mind and body – Recent trials have found that outdoor exercise is associated with an increase in energy and revitalization as well as decreased confusion, anger, depression and tension compared to when exercising indoors. It makes you feel better about yourself. Research from the University of Essex confirms that when working out in the green environment it improves your self-esteem. Soak up the sunshine benefits. Get that well deserved Vitamin D3 from your outdoor sessions, it’s important to your bone health and metabolic function.


It’s very important to try new things and keep learning. Continued learning through life enhances self-esteem and encourages social interaction and more active life. Every year I try something new and keep learning both through accredited courses, CPD courses or even just learning new training techniques or challenges that can help me.


People who support and help others are more likely to rate themselves as happy. You can support and help people in many ways from giving advice to people if you’re qualified to do so, listening, having a chat if you see someone is down or even supporting and helping financially as many Fundraisers do!


Social media and modern technology have taken over our lives. It can have a positive effect and also a negative effect and we all need to take a break at times. Whether it’s not watching the news or taking a break from Social media especially if you find yourself reacting to it and it is putting you in a bad mood, remember to look after yourself and your health and well-being!


Get rid of those people who constantly put you down and are always on your back, this goes for face to face and online. If there are people on your social media that only pop up to argue or constantly criticize you, get rid of them. They are not worth your time and definitely not worth them having an effect on your mental health. Have a network of people who you can trust and champion you to others and also support you when you needed them.


A healthy diet can protect the human body against certain types of diseases such as obesity, diabetes, and cardiovascular diseases. A good diet has a huge impact on our overall well-being and keeping us feeling fresh and in a good mood!

My main top tips are to eat natural as best possible by consuming a High Fibre, low GI Carbohydrate diet including – Protein, a small amount of dairy, good fats and plenty of Fruit and Vegetables.

  • Try and drink 2-3 Litres of Water each day.
  • Aim to eat 7-9 Fruit and Vegetables a day (Remember 80 grams = 1 Portion)
  • Choose wholemeal over white when looking at bread, pasta, and rice.
  • Fish is a great source of Omega 3, Good Fats and Protein (I try to consume it at least twice a week)
  • Cut down on your Fizzy Drinks intake
  • Aim to be good 80% of the time, we are all allowed a treat and also some time out. Don’t let your diet run your life.

Lastly, there’s no magic formula however I’ve certainly found that over the years the above has definitely helped me in my life journey and I’m sure if you follow the above, they can help you too especially maintaining good health and well-being!

Positivity breeds positivity!


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