What is YOU+?

YOU+ is a revolutionary gym membership concept from Everyone Active. It’s designed to promote holistic health and wellbeing centred around your needs. As well as giving you access to our outstanding gyms, swimming pools and group exercise classes, it’s been specifically developed to promote long term health, vitality and overall well-being. This is delivered via personalised coaching on the six pillars of YOU+: sleep, nutrition, movement, recovery, brain health and social wellness. All these together contribute to a longer, healthier, happier life!

What is YOU+?

As opposed to traditional gym memberships, the Everyone Active YOU+ wellness membership takes a much more holistic view of what you need to improve your overall wellbeing.

At the core of the YOU+ approach is the understanding that improving underlying physiology benefits all conditions, symptoms, and health outcomes.

In simple terms. If we enhance how the body functions, you will feel better, recover more quickly, and reduce the impact of conditions such as diabetes or chronic fatigue. Our goal is to optimise overall physiology, which will improve – everything.

At the heart of YOU+ are two key beliefs:

• All positive behaviours will work to improve underlying physiology.
• Improved underlying physiology will increase the likelihood of the you achieving your goal.

This holistic approach helps everyone, whether they are dealing with chronic conditions or simply looking to improve their overall wellbeing

YOU+ Age

One of the key facets of the programme is the YOU+ age. When you are inducted onto the membership, you’ll be taken through a questionnaire by a member of our team. This will ascertain where your greatest areas of need are out of the six pillars.

It will also calculate your ‘YOU+ Age’. This gives you an idea of where you are in terms of your wellness journey and, when you next come to take the questionnaire – three months after you first do – whether that number has changed will give you an idea of the progress you’ve made.

Pillars

There are six pillars that comprise YOU+ – movement, social wellness, sleep, nutrition, brain health and recovery. Each of these are equally as important as the others to achieving overall wellbeing. If you struggle with any particular pillar, then you’ll likely struggle to achieve complete wellbeing.

For example, if you consider yourself to be reasonably fit and active, but don’t take care of your nutrition, then this is likely to have a negative impact on your physiology and possible knock-on effects with your sleep, your brain health and elsewhere.

Similarly, if you are eating correctly, but not moving enough and not taking care of your social wellness by hiding yourself away this will have negative knock-on effects to the other pillars as well.

During your introductory questionnaire, you’ll be asked about each of these pillars; how important they are to you and how your lifestyle might affect them. Once you’re finished, you’ll be presented with a specific pillar that you can agree with your YOU+ coach is the one you need to work on the most. We will then – over the next three months – provide you with the tools to help you change your behaviours to lower your Everyone Active Age and help you feel better.

Movement

Movement is the basic requirement of the body to function properly. It involves activities that keep blood circulating, help manage blood sugar, and aid in digestion. Simple actions, like standing up, walking, or even fidgeting, contribute to these necessary processes.

Exercise, on the other hand, is methodical and intentional. It involves structured activities designed to improve specific areas of physical capacity.

We all know that exercise is important. Not just for our physical health, but for our mental and brain health as well. Whether we all follow up on that knowledge, however, is different. It’s not just ‘exercise’, either, but ‘movement’ that’s the key and the type of movement especially.

Current Government guidance recommends 150 minutes of moderate intensity cardiovascular exercise each week, alongside two strength training sessions and two sessions focused on balance – such as yoga or Pilates.

There are three areas that YOU+ will ask you to focus on as part of your regular behaviours:

• Aerobic capacity: This refers to how efficiently the body can use oxygen to produce energy (also known as endurance). Regular aerobic activity, such as running, swimming, or cycling, enhances this capacity.
• Strength: Strength training focuses on building muscle and increasing overall physical power. This can involve lifting weights, bodyweight exercises, or resistance training.
• Mobility: Mobility refers to how well the body can move through its range of motion with control and stability. Activities like yoga, stretching, and balance exercises help improve flexibility and reduce stiffness.

By implementing behaviours to focus on these three areas, you can help improve both your wellbeing and your longevity.

Social Wellness

Physical health is only one part of overall wellbeing. Social interactions and connections also play a critical role in how you feel – a vital part of the holistic approach championed by YOU+. While physiology, like muscle development and cardiovascular health, is measurable, some benefits of social interaction – such as improved immunity and longevity – are harder to explain through physical science alone. Their impact, however, is undeniable.

Humans are inherently social beings, designed to thrive in communities. Throughout history, we have lived in tribes or communal settings, which helped us survive and develop. Although modern life often leads to more isolated lifestyles, fostering social connections is essential to maintaining health and vitality.

Re-engaging with social networks, though it may not always feel easy or natural, is as important as physical exercise and nutrition in contributing to long-term health. We will help you to consciously make small efforts to build or maintain these connections, as it can enhance their energy, mental health, and longevity.

There’s science behind this as well. Certain hormones play a key role in the feeling of wellbeing we experience during social interaction. One of these – oxytocin – is often referred to as the “cuddle hormone.” It is a neurotransmitter produced in the body during various forms of social bonding, such as physical touch, laughter, and even childbirth. Oxytocin has a calming effect, reducing stress and promoting happiness.

Social wellness should be treated as a core element of health, just like steps, sleep, and proper nutrition. By building meaningful relationships, you can boost your immunity, increase your longevity, and improve your cognitive and emotional wellbeing.

Sleep

Sleep is a critical component of your overall wellbeing. In today’s world, sleep has become one of the most disrupted areas of health, despite its importance. Factors like technology, busy lifestyles, and modern habits have created obstacles to achieving the recommended amount of sleep. That’s why it’s such an important pillar of the YOU+ programme.

This is not just about being tired – insufficient sleep impacts cognitive function, mood, and overall health. It’s important, however, to clarify that if you’re living with more serious sleep disorders like insomnia or sleep apnoea, you should seek medical help. For those who experience occasional sleep problems related to lifestyle or habits, there are many strategies you can implement to improve your sleep.

The World Health Organisation (WHO) recommends 7-9 hours of sleep per night for most adults, yet the UK average is only 6.8 hours. Understanding the importance of sleep volume is essential – many people simply aren’t getting enough rest to support their physical and mental health

Sleep is not merely “time spent not being awake” – it’s a period where the body repairs tissues, builds muscle, and strengthens the immune system. For those who prioritise fitness, this is particularly important because muscle recovery and immune function are critical to their physical performance.

Additionally, sleep plays a key role in brain function. During sleep, the brain consolidates memories, processes information, and supports cognitive health. Without proper sleep, some may struggle with focus, memory retention, and mood regulation, which can affect their workout performance and daily life

One of the most significant impacts of sleep deprivation is on mood and emotional regulation. Those who are sleep-deprived are more prone to irritability, stress, and emotional instability. Proper sleep helps balance emotions and can enhance your overall sense of wellbeing, enabling you to approach workouts and daily tasks with greater energy and positivity.

Nutrition

There is an outdated belief that weight is the primary marker of good nutrition. Nutrition is about far more than weight management, and eating is about more than simply meeting nutritional needs. It is essential gain a deeper understanding of what it means to be truly nourished—both physically and emotionally—through your food choices. Better nutrition means feeling more well

Eating is not just about fuel. It has historically been tied to society, community, pleasure, and even love. The joy of eating should remain central to the way we discuss food, but we also need to reframe what it means to be nourished.

Beyond nourishment, the second reason we eat is for calories, or fuel. While the total energy from food is important, especially for weight management, it’s crucial to highlight that not all calories are equal in their impact on the body. Processed foods are often calorie-dense, meaning they provide more energy per bite than whole foods. For example, a piece of broccoli and a candy bar may take up the same amount of space in the mouth, but the candy bar delivers far more energy.

Consuming foods that are rich in fibre and protein will help slow down digestion, promote satiety, and regulate blood sugar levels, reducing the need for calorie counting or glucose monitoring.

A third important reason we eat is to nourish our gut microbiome. The human body hosts trillions of bacteria in the gut, and these bacteria play a vital role in digestion and overall health.

These beneficial bacteria thrive on fibre, particularly from plant-based foods. In return, they produce substances that benefit the human body, like short-chain fatty acids that promote gut health and support the immune system. Without these bacteria, the body cannot access certain essential benefits. Therefore, a fibre-rich diet full of plant-based foods is crucial.

Furthermore, staying properly hydrated is also crucial. Most people should aim to drink around 1.5 litres of water a day. Water is necessary for various bodily functions, including digestion, temperature regulation, and the transportation of nutrients and waste products. Thirst is the body’s natural signal that you need more water, so listening to your body is important.

1.5l is a generic recommendation that will not fit everyone. The ideal amount of water can vary significantly from person to person. Factors like age, sex, weight, activity level, and climate can all influence hydration needs. For example, a physically active person may need more water to replace fluids lost through sweating, while someone in a hot and humid climate may also require extra hydration.

Brain Health

Brain health is a fundamental aspect of overall wellbeing, often overlooked in traditional fitness programs. While physical health focuses on muscles, joints, and cardiovascular fitness, brain health involves both the physical condition of the brain and its psychological output. Understanding brain health and how it influences your everyday life, including mood, focus and emotional wellbeing can significantly enhance your fitness journey.

Your brain is a complex organ that controls everything from memory and coordination to problem-solving and emotional regulation, also requires care and maintenance, just like muscles or the heart. The brain is a “spongy mass” of neurons that relies on nutrition, exercise, sleep, and other factors to function optimally.

While the physical health of the brain is important, the psychological output of the brain is equally crucial in determining overall wellbeing. This involves mood regulation, emotional resilience, and coping mechanisms, which can profoundly affect how a person feels, functions, and interacts with the world.

When discussing this aspect of brain health, YOU+ focuses on the term psychological health, which covers more than just mental illness. Unlike traditional discussions around mental health, which often focus on disorders like depression or anxiety, psychological health includes positive aspects such as:

• Personal growth
• Life satisfaction
• Coping strategies
• Emotional stability

By addressing psychological health, you can begin to understand that feeling “happier,” “more focused,” or “more energised” is achievable through intentional actions and evidence-based activities such as:

Recovery

To begin with, it’s important to understand that stress is not always the enemy and is not, in itself, harmful. Stress is a natural and essential part of life. Everyone Active’s role with YOU+ is to help you navigate stress in a way that promotes growth and resilience, rather than to overwhelm and burnout.

Stress is a natural response to challenges and pressures that can fuel growth and performance. A life without any stress would lead to boredom and stagnation. The key is not to eliminate stress but to find balance – enough stress to promote optimal performance without tipping into becoming overwhelmed.

Our goal is to guide you into finding your optimal performance zone, where stress serves as a motivator without becoming overwhelming.

We’re here to help you recognise when stress becomes excessive and begins to exceed your ability to cope. Stress becomes harmful when it is prolonged or too intense, and it can manifest in different ways:

• Emotional coping: You may struggle to manage or share your emotions, leading to overwhelm.
• Mental coping: Some may find it difficult to reframe or mentally process their stressors, causing negative thinking patterns.
• Physical coping: Physically, stress can deplete energy, impair recovery, and weaken overall health.

One effective way to explain stress is through the stress bucket analogy. Imagine that everyone has a “bucket” that represents their ability to handle stress. Life adds stressors to the buck – work, relationships, physical challenges – but everyone’s bucket has a different capacity.

Small stresses accumulate over time and, without proper coping mechanisms, the bucket can overflow, leading to overwhelm and burnout.

Healthy coping strategies, such as exercise, rest, and relaxation, allow you to “empty” the bucket and create more space for handling future stress.

Chronic stress keeps the body in a constant state of threat readiness, preventing proper recovery and impairing essential functions such as sleep, digestion, and immune function.

The key to managing stress is finding ways to switch off, even in a busy world. YOU+ is here to guide you through evidence-based techniques that help reset your nervous system and bring the body back to a state of calm.