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The University of Southampton
Southampton Sport

Does You Good

Does You Good

As Hampshire enters lockdown, we here at Sport and wellbeing want to ensure that everyone is looking out for their health and happiness. We want to ensure that everyone has a positive outlook for the New Year!

We will continue to bring you our #DoesYouGood offering. This is where we have collated our opportunities, ideas and third-party services to help you achieve an enhanced outlook towards your wellbeing through having an active lifestyle. Our aim is to support our students, staff and the wider University of Southampton community.

We are currently offering virtual fitness and wellbeing classes via our Facebook page.

Please ensure when you are taking part in our opportunities that you adhere to the current government guidance and follow NHS advice also. We will do our best to remove anything that is no longer relevant. Throughout this period please stay safe and be sensible.

We have collated all of our DoesYouGood activities/offerings & added them to a specific page for you named DoesYouGood @ Home.


We're encouraging our members to share their fitness stories with us while exercising from home, in the community and within our facilities. Like our member Catherine, who has taken this as an opportunity to challenge herself and improve her fitness. As thanks for sharing her story, we've sent her FREE headphones and a water bottle. If you would like to share #YourActiveStory with us, please tag us on social media with the hashtag or email us at

We also want to hear how you have found your return to using our facilities, so please get in touch with your story.

The Be Active programme, click the logo to find out more. 

Logo Be Active
Be Active

#DoesYouGood Stay Active!

Active 1:1 Coaching Sessions

Active 1:1 coaching sessions! These are an opportunity to talk 1-2-1 with one our qualified fitness staff about your fitness goals and how they can keep you motivated to stay on top of achieving them through lockdown 3.0. These will be held virtually and will provide you with advice personalised to help you get the most out of your workouts over lockdown. Sessions last up to 60 minutes and are suitable for all abilities and levels of experience.

Available 5 times a week from 9am - 4pm maximum of 2 per person, this give you the control with flexibility, opportunity and individuality. These can be booked through the app or via joinin

Once you have booked on to a Active 1:1 coaching session, you will be required to fill out a questionnaire. This will give our qualified instructors the chance to understand your goals, ambitions and current progress. From here we will be able to give specific advice tailored to you! 

Be Active virtual sessions

Be Active is a FREE offering from Sport and Wellbeing for University of Southampton students. We have already been providing fitness sessions over December 2020. Now that Hampshire we have entered lockdown, we will continue this great opportunity virtually! If you're interested, please fill out our Be Active Booking Form.

#DoesYouGood Twitter questions are back!

Do you want FREE fitness advice? Then simply use the hashtag #DoesYouGood and tag us on Twitter @SportWellUoS with your questions. A member of the Sport and Wellbeing team will be logged on from 9am until 5pm Monday to Friday in the coming weeks. We will also be posting exercises, fitness and wellbeing tips.

LIVE Sport & Wellbeing Virtual classes:

Those taking part we ask that you exercise safely. No equipment is required, just yourself and all abilities are catered for. Stay engaged & let us know what you are up to, use the hashtag #DoesYouGood or better yet tag us in on social media @SportWellUoS on Twitter or @Sport and Wellbeing on Facebook

Did you know? You do not need to be a member of Facebook to view our page and LIVE classes. We have a list of classes on our online timetable. All our classes, plus additional content, will also be posted on our YouTube page. If you are located in China we have also began using the YouKU webpage, so you can get involved as well.

Staying active with a health condition or injury

Now more than ever, it's important to stay healthy and active. On the British Lung Foundation website, they have exercise videos aimed at people living with long-term lung conditions. But it could also be great for others as well who want to get in their daily physical activity. We also have a video by Michelle, from the S&W team, talking about living with an injury and staying active.

Plan B Virtual Race

Go for a virtual run and win a medal! Sign up to complete a long distance in a single run or do a distance challenge over 4 weeks. All profits will go to the World Health Organisation.

#DoesYouGood Your Wellbeing

Key Resources: Mental Health

At the University we have in place key resources to help you with your mental health if you feel you are struggling. We have Enabling, which is just for students, but we also recommend MIND. This page will have links to both pages and some details about what you can find under each help area.

For our students only we offer support called Enabling services and within this the following is available:
• They offer a student support Drop-in service
• They offer self-help resources
• They offer practical support 
• They have a useful download under practical support 
• There’s a page for other helplines/pages as well

This is the link to the Enabling Services page.

For those seeking support who are not students. We would recommend looking at the MIND website. MIND offers different bits of information and tips for everyday living such as Food + Mood- Coping +Support – Loneliness – Mindfulness.
Everyday Living
Under some categories there are quick tips and under others there are videos quotes and how a specific topic can affect somebody. They also have a shop where you can buy mental health resources and an A-Z Mental Health page.

University of Southampton Students: if you are facing difficulties or dealing with a crisis we ask you to email (Enabling), alternatively the Student Life Team are dedicated to supporting wellbeing and enhancing the student experience, they are here for you 7 days a week. You can touch base with the Student Life team via


This winter it is just as important to focus on your mental wellbeing. CALM is an app which can help you in a number of different areas. Ranging from reducing stress, helping your sleep and building confidence, CALM Is the no1 'Happiest app'. The app contains useful mediation techniques to help you unwind after a long day; soothing sounds to help you sleep; and masterclasses to create a positive outlook. The app is available for free and has already helped the outlook of thousands of people. Link here

Connecting With The University

Thanks to the University of Southampton’s Enabling Service, October is focusing on one of the Five Ways to Wellbeing: Connect.

With 2020 being a tough year for all, we can sometimes forget how and why we should connect with everyone. It is important to remember it is normal to sometimes feel out of place or homesick and that support is always available. The article goes into depth with ways in which we can connect such as Joining a Society, Chatting to a PAT and more. The link can be accessed here.

Mindfulness app: Headspace

Meditation has been shown to help people stress less, focus more and even sleep better. Headspace is meditation made simple. They will teach you the life-changing skills of meditation and mindfulness in just a few minutes a day.

Download this complimentary app via iOS and Android

And to compliment the app, check out Michelle (one of the S&W team) advice on Sleep Hygiene & Muscle Relaxation Techniques.


Use a pedometer to track your daily steps, due to the current climate we recommend doing this around your home. We have looked into pedometer apps available via Android and iOS and we recommend the following:

Google Fit
Pedometer App
Samsung Health

Wellbeing chatbot: Wysa

Wysa is an AI powered chatbot which you can talk to about: daily spiritual meditation, mood tracking, finding optimism, reframing thoughts (CBT), mental health tests, exercise routines and more.

Download this complimentary app for iOS or Android

Running Apps

Challenge yourself, colleagues, housemates or friends by downloading a running app
Time to take your fitness to the next level with a dedicated running app. Consider one of the following applications:

Strava: Strava is an internet service for tracking exercise which incorporates social network features. It is mostly used for cycling and running using GPS data.
Nike Run Club: NRC is a personalise able running app incorporating GPS run tracking to help improve your fitness. Featuring Audio-guided runs, competitive challenges, support with a wide range of fitness devices and more!
Garmin Connect: If you have a Garmin device; Connect is the essential fitness application for your phone. Take full advantage of your Garmin devices today and download the app.

#DoesYouGood Working From Home

Train From Your Home/Accommodation

Train in your accommodation! Join Ben for the following workouts which were recorded at Mayflower halls. You can get involved in any further Sport & Wellbeing fitness classes/courses from the comfort of your residences. Work out when it suits you!

Part 1:

Part 2:


Health and wellbeing does not have to include who can run the fastest or eating healthy, it also can incorporate improving yourself and having a positive foresight. Below we have listed a variety of lectures from tedtalks. These include how to better connect with people; improve your conversational skills; the importance of a social life; how to improve positive thinkingemotional wellbeing and mental wellbeing

Ways to Wellbeing, when you work from home

WONKHE have put a great article together, they recommend the following tips: 

Be Active
Take notice
Keep learning

Find out more here.

Stretches at your desk

Ensure you are comfortable at your desk, whether you are working or studying from home or elsewhere. Join one of our staff, Jo, as she takes you through a series of stretches to support you whilst you work from home

Hydration and food

We recommend the dedicated NHS page for tips on how to stay healthy and hydrated.

LinkedIn Learning

Did you know, if you are a member of staff or a student at the University of Southampton, you can gain access to Linkedin Learning. You do not even need to be a member of the social media platform. Simply use your Soton log-in to gain access, if you are looking for development opportunities the University definitely recommend this. Please remember to speak to your line manager.

Alternatively if you do not have access, you could also try Open University's Learn short courses for free

Health, Sport & Psychology
Education & Development
History & The Arts
Money & Business
Nature & Environment
Science, Maths & Technology
Society, Politics & Law

Sign-up here


Plan your days and manage your deadlines with Toggl. This website allows you to plan your working week, and could help ensure you get the right balance with your study, work and home life! It's free to use, all you need to do is sign up.

#DoesYouGood Recipes

Here at Sport and Wellbeing we understand that a healthy diet is just as important as an active lifestyle. However we know this is easier said than done! That is why we have compiled a number of recipes for meals through out the day. All the meals below are healthy, filling and do not take hours to prepare over a hot stove. Now that we have more time on our hands, there is no excuse not to break the norm one day and try one of our recipes!


Avocado on Toast.

This recipe is perfect for the working day! It is fast, healthy and more importantly fills you up so you can avoid unhealthy snacks.

Suggested Ingredients:

·         1 avocado

·         2 slices of seeded bread

·         1 tsp lemon juice


·         Cut the avocado in half and carefully remove the stone.

·         Using a tea spoon, scoop out the flesh into a bowl. For added flavour you can add some lemon juice to this.

·         Toast some bread to use as a base. We would recommend some nice sourdough or granular bread.

·         Spread the avocado mix on the toasted bread.

·         Enjoy!

HINT: You can adapt this recipe as a brunch and finish with some scrambled or poached eggs.

Omelette in a Mug

Suggested Ingredients

·         2 large eggs

·         1 tbsp milk

·         1 tbsp grated cheese

·         6 cherry tomatoes, halved

·         Seasoning

If you are looking for a quick and easy protein packed breakfast then look no further!


·         Spray a microwave safe mug with some cooking spray.

·         Beta together eggs, milk, seasoning and your filings. We recommend cheese and tomato!

·         Microwave, uncovered, on high for 1 minute. Stir and microwave for an additional 1 minute, until the eggs are set

HINT: If you are feeling extra peckish, you can wrap it in a tortilla



Chicken Tikka Salad

This meal breaks the idea that salads are boring with an Indian influence. It can also elevate the temptation to get a takeaway! Easy and quick to make, this can be put together during your lunch break.

Suggested Ingredients:

·         2 ½ tbsps of low fat natural yoghurt

·         ½ tsp of curry power

·         10 sprigs of fresh coriander

·         Salad 1 portion

·         4 medium radishes

·         Chicken 150-250g, cooked


· Put two tablespoons of yogurt into a bowl and mix in with some tikka powder. Add the chopped meat fillets and some mint or coriander of flavourings. Mix all together.

·  Spread some salad leaves on a plate then added your chopped greenery. We would recommend some onions, cucumber, radishes and pepper. But you can add whatever you want!

·  Spoon the chicken mixture on to the chopped salad.

Minestrone In Minutes

Perfect for a cold afternoon or if you are feeling a bit under the weather. It packs a surprising kick too.

Suggested Ingredients

·         1l hot vegetable stock

·         400 tin chopped tomatoes

·         100g thin spaghetti, broken up

·         350g frozen mixed vegetables

·         4 tbsp pesto

·         Drizzle of olive oil

·         Sprinkling of Parmesan 


·         Bring some vegetable stock to boil then add some broken up spaghetti and cook for 6 minutes.

·         A few minutes before the pasta is done, add some vegetables and bring to the boil.

·         Serve with some pesto or sprinkled parmesan (or both) to finish


HINT: You can add some black beans or chickpeas for some protein  


Broccoli Pesto & Pancetta Pasta

Coming in at less than 500 calories, this dish is perfect for a mid week meal. Can do made and eaten in less than half an hour too!

Suggested Ingredients

·         300g broccoli

·         300g pasta

·         1bsp pine nuts

·         1 large bunch of basil

·         1 large garlic cove

·         2tbsp parmesan, grated

·         1 tbsp olive oil

·         50g diced smoke pancetta

·         200g cherry tomatoes, halved 


·         Bring a pan of lightly salted water to the boil and add some broccoli. Boil for 5 minutes before scooping out.

·         Put the pasta in the same pan and cook following pack instructions.

·         Meanwhile mix together the broccoli, some pints, basil, garlic, parmesan and oil. Season to finish

·         Fry some pancetta for 2 minutes followed by some tomatoes for 3 minutes.

·         Mix all together in a bowl.

Herby Lemon Chicken

This is a fantastic way to prepare skinless chicken breasts. The flavours come together seamlessly in the pan and is great with greens!

Suggested Ingredients:

·         Cooking spray

·         2 chicken breasts

·         2-5 tsp Fresh lemon juice

·         2 tsp Rosemary and Parsley

·         ¼ cup chicken broth

·         ½ lemon


·         Preheat oven to 400F and coat a small, shallow pan with a cooking spray

·         Season both sides of the chicken.

·         Transfer chicken to prepared pan and drizzle with oil, lemon juice, rosemary and parsley. Pour a chicken broth around the chicken.

·         Bake for 30-35 mins





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Avocado on Toast
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Omelette in a Mug
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Chicken Tikka Salad
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Minestrone in Minutes
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Broccoli Pesto & Pancetta Pasta
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Herby Lemon Chicken
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How to Plan Your Meal

Unsure about your meals? Use this table to plan your next meal, maximising nutrition and making sure you stay full!

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