The Four Phases of Cardiac Rehabilitation

We are very lucky in the UK as there is a very organised and structured programme that quickly and efficiently helps people to get back on their feet after having a heart attack or heart surgery, although this may depend on the area you live. I was  talking to a client recently who told me that he had woken up in the middle of the night with chest pains and went immediately to the CTC unit at Basildon Hospital  By 2 am he was wired up too machines being assessed, by 4:am he had received Angioplasty treatment ( a tiny balloon  used to stretch blocked or narrowed arteries of the heart),  by 5:am he was sitting up having a cup of tea and by 10:am, he was back in the comfort of his own home. I am sure you will agree that's incredible effiiciency! This treatment and follow up services is just as good and is divided into four phases that are set out below.

Phase 1 is the hospital stage when a diagnosis of a heart attack has been made or heart surgery has taken place. This phase includes a medical evaluation and a risk assessment of heart failure in the future.

Phase 2 starts after discharge from hospital which is probably the most difficult time for people who have had surgery and they may be at their most insecure and anxious during this phase. During this time Cardiac nurses and Physiotherapists  will advise patients about when they can attend a phase 3 Cardiac Rehabilitation programme

Phase 3 Attending as an out patient group exercise program  that is run by a physiotherapist and cardiac rehabilitation nurse,  and sometimes with a level British Association of Cardiac Prevention & Rehabilitation (BACPR) instructor.  The aim of the programme is to help patients rebuild their confidence and encourage regular activity that will strengthen their heart and reduce the risk of a future event. The exercise includes aerobic training such as walking , cycling , jogging , rowing or circuit training.  There is also and educational element that helps patients assess their lifestyle and understand their medication.

Phase 4  is the 'getting back to better than normal' phase and the long term maintenance of physical activity and lifestyle change.  Patients are usually referred from phase 3 to a BACPR qualified instructor who will  help them continue with a regular cardiac rehabilitation phase 4 exercise programme, although a GP may also refer.

Why bother with Phase 4?

The body is  amazingly resilient  and efficient at healing itself given the right conditions. Many of the cardiac patients I have worked with have achieved a level of health and fitness they have never previously experienced, even in their youth! As anyone who has had heart problems will tell you, having confidence in our body is key to a happy life and  this can be achieved by taking care of our health through sensible food choices and regular activity.  The supportive atmosphere of a phase 4 group where there are other people who understand what has happened is very reassuring  and can help ease the  depression that is very common after a heart attack. In short Phase 4 is  a community of people who what to enjoy life to the full.

What is Cardic Rehab phase 1V?

Phase IV Cardiac Rehabilitation classes are for people who are either recovering from heart problems or heart surgery. Following completion of the NHS Phase III Cardiac Rehabilitation programme at Basildon hospital, you can be referred to continue into a Phase IV programme. This is a weekly, circuit-style class that is not held in a gym, and which you can continue to attend for as long as you wish. The classes are run by a qualified B.A.C.P.R exercise professional (British Association of Cardiovascular Prevention and Rehabilitation) who can help with your long term maintenance of physical activity or lifestyle change. You can join at any time as the classes run throughout the year, however a medical referral is always required.  Alternatively your doctor may be able to refer you to our class if you have any of the following conditions: Post heart attack Post bypass (CABG) Post coronary angioplasty Post transplant Post valve replacement Stable angina Permanent pacemaker Post I C D Unfortunately we cannot accept people who have: Unstable angina High resting heart rate (above 100bpm) Erratic/uncontrollable heart rate Unstable or acute heart failure Unstable diabetes Recent blood clot High blood pressure (over 180/100mmHG) or uncontrollable hypertension What is the class like?   You will be exercising with a small group of people who have all experienced similar health problems. At your first session I will assess your medical condition and we  will agree an individual exercise plan with you, taking into account the medical referral form that you bring from your Phase III programme or your referral from your GP. At each subsequent session we will monitor your progress and adapt your exercise plan to reflect your improvements. During the class you will move around a circuit in the room, performing different exercises and using different types of equipment as you go. Each session lasts 1 hour and includes warm up and cool down exercises and stretches as well as the circuits. What should I bring to class and what should I wear? You do not need to bring any equipment with you. We recommend that you wear exercise clothing – shorts or track suit bottoms and a tee shirt are fine, and you should also wear trainers. Bring water to drink, and you may want to bring a small towel – be prepared to get a glow! If you would like to come along for a FREE TASTER session to see for yourself what the class is all about you can either contact me via my website suehayeshealth.co.uk or call me on Tel no 07973 123 315 if you would like more information

An Alternative Olympic Legacy

Your Life Matters, take care of yourself...

Are you inspired by the Olympics? Many people are, and  just as many think it's  a waste of money, especially in the light of  current financial affairs. Lots of arguments both way's,  for my part, I accept that it is happening and ask myself how can I make it enhance my life, the people in my life and especially those I work with.

On the rare occasions I do watch sport.... it has been known for me to sit through the last hour of the Masters,(husbands a golfer so you've got to show interest hey?)  and of course the Men's Wimbledon Final has it's awesome moments, and I also have to admit, I've even been know to grip the sofa arm when Phil the Power throws a final dart The most enjoyable part of any sport for me is observing that WINNING moment. When you see the first few seconds of realisation, the complete and total  joy that emerges from someone when they've WON..it never fails to move me to tears!

To be a winner in life take a lot of drive and determination, winners work hard at what they do and this is not just confined to sport.  To be successful in  business takes the same dedication and commitment. Being a winner is a 24/7 job, 7 days week after week. This is what legacy's are made of and this year I have started to think about  what  my legacy  would be. 

It's also interesting to think about legacies in a scaled down ways , by which I  mean the every day stuff we take for granted, such as raising a family, how we treat people in our every day lives. child hood and upbringing influences the legacies of the future, A helping hand or a smile can change someones day.These are no small legacies, they affect and influence who ever is in line.

 I have come up with a 2012 legacy that could make a difference to 1000 people. Not quite a world changer granted,  I'll tackle the world in 2013,  in the meantime I  need to gather my troops.


There is nothing more rapidly effective to well being as a little and often activity habit,  especially in Basildon where Obesity, Heart Attacks and Diabetes are health priorities.  So I am starting with a local mission in Langdon Hills and Basildon.  I'm  giving a 1000 people the opportunity to try Nordic Walking for FREE!

In my experience, when someone has had a pair of Nordic Poles in their grip, they don't want to let them go! A few motivating  facts that may explain why are worth mentioning here, Nordic Walking Burns 46% more calories than ordinary walking, uses 99% of our muscles in the body, can be used by anyone between 5 and 99 years old, and can  cost ... nothing... once you've got the poles. Nordic Walking is a effective for  improving fitness for sport as well as rehabilitation from injury or operation. It can be just for fun too.

"I have two doctors, my left leg and my right"GM Trevelyan.


For more information on Nordic Walking and what I offer visit www.nordicwalking.co.uk go to Find a class and then enter either Sue Hayes or postcode SS16 5NX

M:07973 123315 E:suehayeshealth@gmail.com

Is this THE year, YOUR Year?

Confessions of a Health Professional.

Why do we do it?A few weeks into January and thankfully the tightness around my waist has began to withdraw and already I'm feeling a lot better. Like most people I breathe a sigh of relief when getting back to 'normal' and feel happy that it's all over!  Even as I was immersing  myself in the delicious excesses of festive treats that  I deny myself most of the time, I  was feeling confused about what makes me go so wildly off the rails!

I've put it down to a switch in my brain that is generally turned to an OFF setting for anything that might be bad for me or make me feel ill, sick or just plain ugly. My aim, like most of us, is ultimately towards my own good To be happy, feel great,and in control of things that are within my control. And... there was no one holding me down making me eat that extra mince pie or have another glass of wine! Yet once 'the season starts' my other self, the one that hurls headlong into wanton bingeing, flicks the switch to ON and this eating and drinking persona invades by body!

I know this is not just my problem as increasing  obesity levels in this country and  in fact all over the world, indicate a similar insanity that isn't just confined to Christmas. I also realised that come the New Year Resolution, all sorts of plans and goals will be made by all of us who want this year to be 'the one' in which we actually become who we really want to be...our ideal self. (See previous blog)

Mind Games...

To maintain my focus and momentum  I'm using an NLP technique (Neuro Linguistic Programming), this is how our brains are wired to help us achieve what we want and take control of the mind switch that guides us towards the choices we make. If we can become aware of the thoughts that operate the switch, we can regain control over a state of mind that leads to success in achieving the health & wealth of our hearts desire.

What is your habitual way of thinking?

How do you think when you want to motivate yourself? Is it....Away From Thinking ?

• Are you trying to get away from a situation you don't like?
• Is your thinking about what you are afraid will happen if  you don't get into action?

 Using my example, my thoughts are foucused on the negative.   I want to stop feeling old, fat, tired,  bloated blah blah , I'm also thinking I'm a  poor example of healthy habits! In this way of thinking I am motivated to move away  from how I feel. The pictures I hold in my mind isme looking old, fat and unhealthy. They are focused on what I dont want. This in NLP  is away from  thinking. This may be useful in that in can spur us into action, but it will rarely KEEP us in action, and if you want to make it YOUR year there is another approach that may keep you on the right track.

 Motivate yourself with Moving Toward Thinking?

• Are you thinking about a situation you do like?
• Is your thinking about all the good things that will happen when you achieve what you want?

Using my example again. I think about the positive things I want.  I want to feel lighter, full of energy and a good example of healthy habits, I see myself as an inspiring health and fitness professional who can help others to reach their goals. I look and feel my best and I am helping others to achieve the same. Instantly this MOVING TOWARD  state of mind makes me feel  happier, more confident and I believe,  YES I can achieve this! The negativity about what I don't want is gone. I can create the good and positive feelings I want instantly, I can imagine it as a picture, or listen to the positive words that are in my head or I can feel how I want to feel. We can all do that if we try toward thinking.

Hold the thought of your  ideal self in your mind,  an image, sound or feeling that you will have  when you have achieved your goal. See it, feel it hear it, and you will emerge from those thoughts into the person you know you want to be, achieve your dreams and make your wishes come true! Here's to YOUR 2012...

"A man is but a product of his thoughts what

he thinks he becomes" Ghandi

Your Life Matters...take care of yourself....SH

Exercise Anonymous

It's time to come out! I have been in the closet, secretly enjoying a habit I know that 80 % of the population despise, I'm one of those freaks that loves exercise. I need  the way I feel after a long  Nordic Walk, my lungs full of fresh air and my eyes filled with nature,  or the stretch in my muscles at the end of yoga class that started with a lot clunking and creaking of joints, there is also the focus and the inner strength of Pilate's  that is almost like meditation.  My day, my week, my life is better for it. And that is why I have an Exercise Habit.

For the past 20 years I have been working in the fitness industry with a focus on helping the inactive become more active. I aslo worked with many GP referred clients who were only there because their Doctor advised it. In the fitness industry world we have been encouraged to avoid mentioning  the 'exercise or fitness' word, I became almost embarrassed and even afraid to call myself a Fitness Instructor for fear of alienating those who need me most. I have and still continue  to try and come up with inventive ways to lure people into a web of activity and well being programmes, trying to disguise the fact what I was really doing is helping them to ...exercise to get fitter! 

I have honed my expertise in easing the way for people with Exercise Angst to help them  find enjoyment and even happiness through exercise. I find out what their reasons are for wanting to try. The motivations range from, a  fear of what happens it they don't... getting into that special outfit  for the big family get together...and in GP referred cases,  help to strengthen specific muscles so they can continue to carry out daily functional tasks, preferably without pain.

What all this clients have in common is that their real reason for being there  takes some prying questions and deeper excavation into their personal motivation. The first thing that almost everyone says is that they want to" feel good", "feel confident in how I look", feel better about my self.  It's my job to find out what specific thing it is that will make them feel better, and this is where I get to know the real client, their needs and who they are..

Nobody will sustain a  regular exercise  programme unless they know what they want to get out of it. Then they need to be able to , see, hear, feel that they have actually made steps towards it. The  good old reliable SMART goals that are regularly revisited with progress monitored and noted. The goal mustn't become just another New Years resolution made in a different month of the year, forgotten in a couple of weeks. If there are no memorable goals or reasons steering the way the motivation will fade and disapear.

Our reasons and motivations to achieve a goal change too, we start with enthusiasm to achieve what at the time of making them is our 'ideal self'. To  keep motivated we move towards this ideal, we have a vision and hold that thought. What we often forget to remember is that as we move 'into' that ideal self i.e the goal is reached, that ideal self is now the real self....and then what? Do they feel...good?...confident?...like what they see? They might not! This is where we need to take a breath and enjoy the accomplishment, remember to notice,and as a fitness professional remember to remind  clients of what they have achieved. Take the  measurements, photograph, dress size and SHOW them.and then ask..."and now? what do you really want ?".
Our interests and view of ourselves are  continually changing as the ideal self  adapts and progresses, developing different needs and priorities. This will be reflected in the habits we have. this is when we make our life changing decisions, after we have reached a goal . Do we  get complacent and slide back into old habits or continue to find inspiring ways to be our best self and maintain our healthy habits?

Keeping up our healthy habits.

How many healthy habits do you live with at the moment? Do you need to change the healthy habits you have out grown and find new ones? Do you appreciate yourself for the healthy habits you maintain?  Are you short on ideas for healthy habits? ...watch this space.

”If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health”Hippocrates (~400 BCE)
SH