Ayearofsmallchanges

09/05/2022

Very excited to share our new partnership with Scottish company Frog Systems. Please have a read and share if you can.

Frog systems announces new wellbeing program delivered in partnership with Scottish healthcare company Small Changes.

18/02/2021

There are now more people than ever working from home 🏡
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COVID 19 may have brought about this change with very little warning, but it is likely that working from home will the 'new normal' for many.
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While there are some benefits to working from home, we have also seen significant mental and physical health issues as a direct results of the increase in home working.
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Matt and Grant guide you through how to ensure you are looking after your health when working from home 😊



https://www.smallchanges.co.uk/a-year-of-small-changes-personal/

17/02/2021

Now more than ever we are spending too much time sitting🛋️
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It is well recognised that the risks of 'sitting disease' are posing as big a threat to our health as smoking 🚬
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Small changes in terms of your activity levels can result in big improvements in terms of your short and long term health outcomes, BUT, for many, becoming more active is not an easy process.
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Grant's programme 'Mobility matters' is completely inclusive, progressive and can be done at the office or from the comfort of your own home.
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A few minutes a day will keep you feeling mobile, active and healthy 🤸



https://www.smallchanges.co.uk/a-year-of-small-changes-personal/

16/02/2021

Many people are unaware of the importance of sleep 💤
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Lack of good quality sleep can impact on many aspects of your life and can lead to negative health outcomes.
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In this module Matt and Laura guide you through small changes you can make to improve your sleep.



https://www.smallchanges.co.uk/a-year-of-small-changes-personal/

15/02/2021

We all know that eating healthily is good for us but it’s easier said than done ⁠🍎✔️🍩✖️🥑✔️🍟✖️🥦✔️🍝⁠❓
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Izzy and Laura have created videos which focus on the connection between food and health, the difficulties surrounding weight loss and the pros and cons of various diets. ⁠
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Thereafter they take you through 4 sets of progressive videos covering everything from portion sizes, to snacking, mindful eating and meal planning.⁠



https://www.smallchanges.co.uk/a-year-of-small-changes-personal/

07/02/2021

We are Small Changes - we’re a group of health and well-being professionals.
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Between us we have over 70 years of experience.
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We are made up of an endocrinologist, a clinical psychologist, a personal trainer and a family doctor.
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Over the years we’ve all noticed that many of the patients and clients that we meet are dealing with problems that could be improved or avoided altogether by making SMALL CHANGES to their lifestyle.
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So we’ve created a programme of modules that are accessible to everyone.
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These focus on various aspects including NUTRITION, PHYSICAL ACTIVITY, STRESS MANAGEMENT, SLEEP and COMMUNITY. All these factors are vital for our health.
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If we can make small positive changes in these areas, we will improve our quality of life and reduce our risk of developing chronic disease in the long run.

www.smallchanges.co.uk

06/02/2021

There is no doubt that 2020 was a difficult year for many of us. ⁠
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The impact of the pandemic is ongoing with many of us struggling with increased stress at home or at work, poor sleep, feeling isolated, lacking in energy and out of control. •⁠
If you can identify with any of this then this programme is for you.⁠
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We have adopted a step by step, online modular format which is easy to follow and completely adaptable to the individual using it.⁠
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We will be discussing the 7 modules over the next week.

05/02/2021

Hi! I'm Dr Matt Wild.
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I am a Consultant Clinical Psychologist and work in an Adult Mental Health setting in Glasgow and conduct my clinical practice as part of a busy, multi-disciplinary, Community Mental Health Team.
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My clinical work focuses on empowering individuals to tap into their own strengths and resources to more effectively manage their mental health, consequently improving their life circumstances and overall physical health.
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My input to the Small Changes team and my contributions to our behavioural change modules is my effort to distil 20 years of clinical practice into small, manageable chunks of information, communicated clearly so that these can be accessed by everyone.
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I firmly believe that everyone can benefit from these insights and that these core messages and techniques are at the heart of positive mental health.
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Away from work, exercise is my primary source of stress management. Sport and exercise has been a huge part of my life and has led to adventures in some amazing places.
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I look forward to helping you on your journey to better health by making small changes 😊

https://www.smallchanges.co.uk/about/

04/02/2021

Hi! I'm Grant Yuill.⁠
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I am a fully qualified personal trainer(Reps), strength and conditioning coach and mobility specialist. ⁠
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Being from a family of teachers, it was instilled in me from a young age the value and fulfilment there is in education, knowledge and most importantly helping people reach their goals and potential.⁠
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I work with professional athletes and the everyday gym goer and it never ceases to amaze me how much potential people don't realise they have . The only limitations that people have are the ones that they place on themselves. It is my job to unlock that potential regardless of their background and experience.⁠
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I have been successful because | understand how the body moves and how to maximise performance. Whatever your goals are , big or small, you're only a few and easy steps away from making those big changes.⁠
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I can't wait to help you get started on your journey to better health by making small changes 😊⁠

https://www.smallchanges.co.uk/about/

03/02/2021

Hi! I'm Dr Isabel Howat.⁠
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I work full time as a general physician and specialist in Diabetes and Endocrinology. I live in Glasgow and have a son and daughter at primary school.⁠
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Over the last few years I have set up a specialist weight management clinic service for people with complex weight problems. This has been very rewarding. Weight problems are often the result of long-standing medical and psychological issues in association with genetics. It’s never as simple as eat less and move more.⁠
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From a personal perspective I am not naturally skinny and have a big appetite and a sweet tooth. I also have a strong family history of both weight problems and Type 2 Diabetes.⁠
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I definitely have to work hard at eating healthily!⁠
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I do exercise and enjoy it. As well as the physical health benefits, I find it settles my mind and gives me a bit of time to myself.
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My family history, my nature, my training and day to day work and now also having children of my own, has led me to be increasingly interested in how the way we live our lives impacts on our health and the health of future generations.
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I'm excited to be part of your journey towards better health by making small changes 😊

https://www.smallchanges.co.uk/about/

03/02/2021

In this Captain Tom Moore says he’s always been an optimist. Pretty sure that must’ve helped him live to 100. What a legend ❤️

02/02/2021

Hi! I’m Dr Laura Coia. ⁠
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I am a busy mum of 3 primary school aged kids currently working in a thriving GP practice alongside 4 other GP partners, a great nursing team and a clinical pharmacist.⁠
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Being involved in primary care, I am well aware of the difficulties patients and doctors have in accessing advice and support for people looking to make lifestyle changes to improve their health.⁠
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I am also very aware of the growing number of people on multiple medications for conditions that can be improved or treated with lifestyle modification. ⁠
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Coming from a large Scots-Italian family, my diet was mostly based around the Mediterranean diet, but portion control within the family house was non-existent and desserts/chocolate were a daily occurrence rather than a treat. I therefore became used to eating large portions and snacking often.⁠
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Until my mid twenties I would have described myself as a habitual exercise avoider but, over the last few years I have become more active than I have ever been previously.⁠
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I have now found things I enjoy doing (boxing, weight lifting and walking) and re affirmed the things that I know I hate doing (running, aerobics). I work with what I enjoy doing and have made small consistent changes to my diet and activity levels that I feel have made a big impact on both how well I feel and on my risks of future ill health. ⁠
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I look forward to helping you start your journey towards better health by making small changes 😊⁠

https://www.smallchanges.co.uk

01/02/2021

Our programme, created by health professionals, guides you through making small changes to your daily routines. •⁠
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As well as nutrition and physical activity, we focus on improving sleep, managing stress and being part of a community.⁠
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Our online programme can be used by everybody, even those who may not know how or where to start.⁠
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We help you make small, gradual, positive health changes that are achievable and lasting.

01/02/2021

Some great resources here from NHS Highland 👍

31/01/2021

So happy to be able to share our new website and programme. A LOT of work has gone into it. It’s the new home of our behavioural change programme and the blog that started it all off!
Massive thanks to everyone who has supported us so far...it’s a long list and includes lots of you reading this now!
Would mean a lot of my friends could like our page and give it a share!

The team behind Small Changes are Dr Matt Wild, Dr Laura Coia, Grant Yuill & Dr Isabel Howat.
•
With a combined total of over 70 years of experience in the health care and fitness industries, they have used their knowledge and experience to create a programme that’s tailored towards improving your mental and physical wellbeing.
•
Accessible to everybody.

31/01/2021

So happy to be able to share our new website and programme. A LOT of work has gone into it. It’s the new home of our behavioural change programme and the blog that started it all off!
Massive thanks to everyone who has supported us so far...it’s a long list and includes lots of you reading this now!
Would mean a lot of my friends could like our page and give it a share!

Over 70 years of combined medical, physical and mental health experience rolled into one programme.⁠
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Created by four experienced healthcare and fitness professionals.⁠
•⁠
Focusing on the health issues facing us today.⁠
•⁠
Accessible to everybody.⁠
•⁠
We are passionate about helping people stay well.

31/01/2021

The team behind Small Changes are Dr Matt Wild, Dr Laura Coia, Grant Yuill & Dr Isabel Howat.
•
With a combined total of over 70 years of experience in the health care and fitness industries, they have used their knowledge and experience to create a programme that’s tailored towards improving your mental and physical wellbeing.
•
Accessible to everybody.

31/01/2021

Over 70 years of combined medical, physical and mental health experience rolled into one programme.⁠
•⁠
Created by four experienced healthcare and fitness professionals.⁠
•⁠
Focusing on the health issues facing us today.⁠
•⁠
Accessible to everybody.⁠
•⁠
We are passionate about helping people stay well.