Support individuals to recover from mental ill health by acknowledging that recovery is a unique voyage of self-discovery and personal growth;

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1 No Men Nevis Challenge 2016 ABOUT US FDAMH was established in the early 1980 s to assist local people recovering from mental health problems attend a weekly lunch club. From those small beginnings we have grown into one of Falkirk s most dynamic charities: our mission has evolved into one which promotes mental wellbeing by providing a range of services and creating an environment in which we: Support individuals to recover from mental ill health by acknowledging that recovery is a unique voyage of self-discovery and personal growth; Prevent deterioration in mental wellbeing; and Provide support, education and training related to mental health to carers and across the local community. Our vision is to be regarded as a centre of excellence for providing services, training and education in relation to mental wellbeing and contribute to the work of reducing the stigma and discrimination commonly associated with mental ill health. You can help! In this pack you will find: A reminder of event details, A suggested kit list, A training plan, Fundraising Tips and A Sponsorship Form (with Gift Aid declaration)

2 No Men Nevis Challenge EVENT DETAILS You ve joined Team Yorkie Girls in a spectacular fundraiser that will see 250 women walking up Ben Nevis to raise funds for FDAMH why not get your friends involved too? To join our challenge you ve paid a non-returnable 20 registration fee and confirmed the following: you are a woman aged 18 or over you are fit enough to attempt a strenuous but straightforward hike to the summit of the UK s highest mountain, Ben Nevis, and back you promise to raise at least 100 for FDAMH What you get in return for supporting FDAMH A brilliant opportunity to support mental health in your local community and challenge yourself An event T-shirt to show off your achievement A discount voucher for hill walking equipment from Trespass in Falkirk This fundraising pack to help you meet (and hopefully exceed!) your fundraising target, with a the crucial training programme and kit list to make sure you re ready for the big day The exclusive No Men Nevis enewsletter with regular updates and helpful information if you agreed to receiving s from us Challenge Details Sunday 17th July 2016, starting 8.30am at the foot of Ben Nevis, near Fort William Expertly organised by Latitude Events, providing professional event management including guides, first aiders and marshals On registration we will assess interest in coach transport for the day which may be made available for a small extra charge This event has been put together by FDAMH in association with our friends the Yorkie Boys and is fundraising solely for FDAMH If you need to get in touch with the No Men Nevis Team please call Stuart McCallum or Rachael Stupart on , or us at nomennevis@fdamh.org.uk

3 No Men Nevis Challenge KIT LIST & TIPS Choosing the right kit will not only ensure you are happy and comfortable, but will also reduce the chances of injury. Special offer for participants: Tresspass, Unit 3, Howgate Shopping Centre, Falkirk have agreed to give all our participants 10% of any items whether priced at full or discount price at the time of purchase: we will give you a short letter to take with you. Walking boots Go to an outdoor equipment store and ask them to suggest options that match your particular needs. It is best to shop for such walking boots/shoes in the afternoon as your feet can swell over the course of a day. Check the flexibility at the forefoot. You should be able to flex it easily with one hand. There should be at least a thumbnails distance between the end of the boot and your toe. Your heel should not slip upwards in and out of the boot when you lift your foot up. Make sure to choose the best width for your foot. Make sure that you try the footwear on with the type of sock that you will be using when you are walking. Socks We would advise that you avoid tube socks or one size fits all socks. Many walkers opt for cotton socks but cotton easily absorbs moisture and can lose its shape. If you have used cotton socks for training over distance and didn t find any problems, then stick with what you have. Alternative to cotton are cotton/synthetic blends which can help to draw away moisture. Outdoor equipment stores will offer advice and a good selection of suitable socks.

4 No Men Nevis Challenge Clothing When you are training or getting ready for the Challenge we suggest the loose layered look! Clothing can be removed as needed, and put back on as you rest, or as the temperature drops. REMEMBER YOU ARE CLIMBING UP THE HIGHEST MOUNTAIN IN THE UK SO ALTHOUGH IT MIGHT BE A LOVELY SUMMER S DAY IN THE VALLEY FURTHER UP THE MOUNTAIN IT MIGHT COLDER, WET AND WINDIER. IT IS SCOTLAND AFTER ALL! Loose clothing that permits free airflow is good and consider materials that keep you warm in the cold and cooler in the warm (often described as wick away). Rain gear should be breathable, waterproof and LIGHTWEIGHT. We also advise that you AVOID wearing jeans or cotton trousers and t-shirts. Nylon, polyester or polypropylene are the best for both comfort and insulation. EXCEPT A rucksack FOR BOOTS, YOU CAN BORROW KITS FROM FRIENDS OR HIRE SOME ITEMS OF KIT TO KEEP COSTS DOWN We suggest that you use a rucksack of around 30 litres capacity, with a padded hip belt which can be fastened around your middle so your hips take the weight rather than your back. Warm clothing, including a fleece Waterproofs Small bags for rubbish Sun screen (at least factor 30) Sunglasses Sun hat & woolly hat Snacks Lip salve Toilet paper and nappy sacks! camera Energy bars & gloves sweeties Small towel Head torch & Spare boot laces extra batteries Water bottles min 2 ltr Personal first aid kit (see separate information) Insect repellent (Midges!!) scarf

5 No Men Nevis Challenge Personal First Aid Kit Painkillers plasters Compeed (or similar for blisters) Crepe bandage Personal medication Foot powder Antiseptic wipes Optional kit You might want to think about using walking poles which will make the journey UP & DOWN Ben Nevis easier.

6 No Men Nevis TRAINING PLAN Before you start remember that your body might need time to adjust to your new fitness regime. We suggest you start your training plan at least 6months before the Challenge. Don t over do it, rest is essential - have at least one day off a week. And pace yourself both in terms of distance ad speed that are comfortable for you it isn t a race! Build up your fitness levels don t try to do too much. Aim for 3 exercise sessions per week building up to approx 30 minutes exercise in each session. Month 1 As an introduction aim for 3 exercise sessions per week of approx 30 minutes per session Month 2 Continue with the 3 exercise sessions but now aim to to walk a total of 6 miles each week Month 3 Target = 3 x 30 minute exercise sessions per week Now its about building up your stamina by increasing the length of your walk a little for each session. Month 4 Target = 6 miles of walking per week Continue to build up your stamina and increase your walking targets. Try 2 walks of around 3 miles and a longer walk to reach your target Target = 10 miles of walking per week Target 14 miles per week Month 5 Gradually increase your distance this month Month 6 As we get close to the big day walk every day for approx 1 hour and then for approx 4 hours once. Target = 16 miles of walking per week Target = 20 miles of walking per week

7 No Men Nevis If you live near hills, use them for your training as much as possible as this will prepare you for walking up and down Ben Nevis. Otherwise use stairs or the incline setting on a treadmill. Tips for training Where possible use the kit you plan to use when going on the Challenge especially footwear and a rucksack. Be aware of your own limitations. Can you train in a group/with a friend?

8 Reach more people Max that goal-busting Gift Aid No need to chase people for their promised donations...phew! No need to handle all that cash Helps keep costs and admin for FDAMH low...so more of your donation goes to services. Our Top Fundraising Sites are Not-For- Profit and make sure FDAMH gets a brilliant return from online donations! 1st Place: BT My Donate Click the button or find us by going to mydonate.bt.com, click on Start Fundraising and find our Organised Event. If you like you can log in with your Facebook account. Help here. 2nd Place: Virgin Money Giving Click the button or go to uk.virginmoneygiving.com, click on Set Up a Fundraising Page and find our Organised Event by typing No Men Nevis in the event name. Help here. You are covering event costs with your 20 registration fee, so when you are setting up online fundraising and are asked Has your charity contributed to your costs? the answer is No. If we raised 20,000 through No Men Nevis, correctly claimed Gift Aid could give us another 5,000!!! Gift Aid is the Government s way of handing back tax on donations. Anyone who pays Income Tax or Capital Gains Tax can get Gift Aid on their donations. To claim Gift Aid the donor MUST: TICK the Gift Aid Box Give a HOME ADDRESS (NOT work or the pub ) Give a FULL NAME Our Paper Sponsorship Form will help you get as much Gift Aid as possible if filled in correctly but online Fundraising is a great way to make sure you get the right details! Use your social media to promote what you re doing and include links to send your pals straight to your fundraising page! You can link up with No Men Nevis on Facebook. Let us know what you re doing! You can send in pics of your preparations and your fundraising page links, we ll do what we can to help promote your efforts! us at nomennevis@fdamh.org.uk

9 No Men Nevis Challenge 2016 Name Address I am being sponsored to Walk up Ben Nevis with 249 other women! On (date) 17 th July 2016 At (place of event) Ben Nevis The Highest Peak in the UK! Event Organiser s Name Falkirk s Mental Health Association The Victoria Centre 173 Victoria Road Falkirk FK2 7AU Sponsorship Form If I have ticked the box headed Gift Aid, I confirm I have paid or will pay an amount of Income Tax and / or Capital Gains Tax for each tax year (6 April to 5 April) that is at least equal to the amount of tax that all the charities or Community Amateur Sports Clubs (CASCs) that I donate to will reclaim on my gifts for that tax year. I understand that other taxes such as VAT and Council Tax do not qualify. I understand the charity will reclaim 25p of tax on every 1 that I give. REMEMBER: Full Name + Home Address + Postcode + = Full Name (First name and Surname) Address & Postcode (To claim Gift Aid, we need your FULL HOME address and postcode) sponsored paid Gift Aid? Date paid

10 No Men Nevis Challenge 2016 Full Name (First name and Surname) Address & Postcode (To claim Gift Aid, we need your FULL HOME address and postcode) sponsored paid Gift Aid? Date paid

11 No Men Nevis Challenge 2016 Full Name (First name and Surname) Address & Postcode (To claim Gift Aid, we need your FULL HOME address and postcode) sponsored paid Gift Aid? Date paid Total Donations received Total Gift Aid donations Date donations given to Falkirk & District Association for Mental Health