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Video 1
* PLEASE NOTE SOME CHANGES HAVE BEEN MADE TO THE PROGRAMME SINCE THIS VIDEO WAS MADE. YOUR MS TEAMS GROUPS AND ATTEND ANYWHERE CALLS HAVE REPLACED THE TELEPHONE CALLS MENTIONED AT 4:07 IN THIS VIDEO.

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Specialist Weight Management Session 1 - Programme Introduction

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Progressive exercise videos can be found under Sessions 1, 3, 5, 7 & 9 

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Progressive exercise videos can be found under Sessions 1, 3, 5, 7 & 9 

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Video

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Specialist Weight Management - Eatwell Guide and Portion Sizes

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Video

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Video

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Specialist Weight Management Session 6 - Unhelpful control and avoidance of experiences is the problem

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Video

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Specialist Weight Management Session 6b - Acceptance + Willingness = Mindfulness  Noticing + Not Reacting

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Handout

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Video 2

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Specialist Weight Management Session 1 - Diets and Weight Loss

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Video 3

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Specialist Weight Management Session 1 - Values and Goals

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Video

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Dr. Russ Harris - Acceptance Commitment Therapy

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Handout

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Video

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Specialist Weight Management Programme - Goal Setting Workshop

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Video

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Specialist Weight Management Session 3a - Triggers

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Video

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Specialist Weight Management Session 3b Responding to Emotions and Urges

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Task sheet

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Audio track - short version

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Specialist Weight Management  Mindfulness exercises

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Audio track - long track

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Specialist Weight Management  Mindfulness exercises

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Video

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Specialist Weight Management Session 5 - Physical Activity

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Don't forget to check out the Physical Activity Resources column at the start of this Padlet, for exercise videos and more information about physical activity opportunities as well as our progressive exercise videos posted in sessions 1, 3, 5, 7 & 9.

Your workbook also has a summary of the information in the video.

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'The Struggle Switch'               by Dr Russ Harris

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'The Struggle Switch'               by Dr Russ Harris

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Video

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Dr. Russ Harris - Acceptance Commitment Therapy

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The Struggle Switch - By Dr. Russ Harris

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Audio track - short version

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Specialist Weight Management  Mindfulness exercises

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Audio - Long track

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Specialist Weight Management  Mindfulness exercises

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Video

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Passengers On A Bus - an Acceptance & Commitment Therapy (ACT) Metaphor

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Worksheet

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Video

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Specialist Weight Management Session 8a Planning and Shopping

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Video

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Video

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Word version

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Alcohol and Drinks Video

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Eating Out Video

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Handout

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Video

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Specialist Weight Management Final Session

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Video

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Circuits Session Information and Disclaimer

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Circuits Session Information and Disclaimer

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Circuits Exercise Session Information and Disclaimer 

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Getting active with Ramblers Wellbeing Walks

It's almost impossible not to feel good when we're walking outdoors - it's a natural mood-booster! And the great news is we don't need to walk far or fast to feel its effects on our health and wellbeing. Simply getting out is a tonic for our minds and bodies, and it can be sociable too.

Almost all of us can manage a stroll, and Ramblers Wellbeing Walks make it easier to start walking and stay active. And you'll certainly never be short of good company.

Everyone is welcome

Whether you used to enjoy walking but have lost your fitness or want to get started to improve your wellness, we're all in it together. We're a friendly bunch so you'll get the warmest of welcomes. Everyone walks for their own reasons, whether to ward off illness, manage health conditions or boost their wellbeing. Yet we all get more out of it by walking together.

Safe and enjoyable

All our short group walks are led by an experienced Ramblers Wellbeing Walk leader along tried-and-tested routes. And there should be some within easy reach of where you live. Because you'll be walking with others, you'll feel safe and supported and have fun along the way too.

We make getting active easier, for everyone

Fitness level doesn't matter: walks are over easy terrain and at a steady pace to suit everyone.

Mobility limitations aren't an issue: routes are open to all (Please contact walk organiser to check if the route is wheelchair accessible).

No special equipment is needed

Wellbeing walks are achievable: walks are short: starting at 10 mins and never longer than 90 minutes.

Making walking a healthy habit is easier: there's at least one planned walk a week, starting at the same time and place every week.

Finding a Ramblers Wellbeing Walk is simple: planned walks feature on our website.

Joining a group walk is convenient: all walks are local, and accessible on foot or by public transport.

Better wellbeing is just a step away. There's no need to plan your route, find a walking buddy or the motivation. Just pull on your shoes and we'll do the rest. Tempted? Why not give us a try?

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It's almost impossible not to feel good when we're walking outdoors - it's a natural mood-booster! And the great news is we don't need to walk far or fast to feel its effects on our health and wellbeing. Simply getting out is a tonic for our minds and bodies, and it can be sociable too.

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Video

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Specialist Weight Management Session 2 - Change

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Chair Based Exercise Information and Disclaimer

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Chair Based Exercise Information and Disclaimer

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Specialist Weight Management Session 12 - Physical Activity Summary

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Tips and tools to optimise your physical activity levels

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Take steps to improve your health. Move more everyday with easy tips, support and special offers from Better Health.

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Video

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Start building activity into your day with Five in Five, designed for people living with long-term health conditions.

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It's easy to assume it's more expensive to cook healthy meals from scratch than buy ready meals or takeaways. But we've proved that theory wrong time and time again.
Top tips:

Use less meat and bulk up stews, soups, chilli and curries with canned pulses like kidney beans, butter beans and mixed beans. You could divide your usual portion of meat into two meals and add extra veg to make it stretch further

Add grated veg to your mince to make it go further - try carrot, courgette and marrow

Switch fresh fish for canned or frozen fish

Add pasta or rice to your soups to make them go further

If you buy bulk packs of meat or fish, separate them into portions and freeze the ones you know you won't use before the use-by date

Before you go shopping, check your cupboards and fridge: there may be ingredients you could use up first

Cook in bulk and freeze leftovers in portions once they are completely cold. Check out our batch cooking and freezing page.

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It's easy to assume it's more expensive to cook healthy meals from scratch than buy ready meals or takeaways. But we've proved that theory wrong time and time again. Here are some top tips for cooking on a budget.

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Task sheet

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Click on the image above for a range of home-based exercise sessions for all abilities.