Get Ahead with Your Healthy Living New Year Resolutions

Given that many people set themselves New Year resolutions relating to their health and wellbeing, we thought we'd help everyone get one step ahead by thinking about some simple steps to take for the next couple of weeks to help get you through the festive season feeling great and set you up for a healthy 2015.

Here's a short report from a recent workshop participant that might motivate you to focus on the little things you can do, starting today, that will lead to dramatic wellness benefits...

‘The good news is…I am much more aware of hydration and have cut down on the amount of sugary cordials and squash I have in my water.  I carry water with me whenever I am out.

I am eating breakfast from your list every day and have migrated my snacks and dinners to be off the list 80% of the time too.

I’m doing the sleep calculation and finding that 7.5 hours is indeed better than 8 hours. Well, actually for me it is about 7 hrs 40 mins so I just set my alarm for 7 hrs and 45 mins time and wake up before it most days. Hooray.

I’m also incorporating HIITS (through circuits, hills or sprint intervals) into my workouts 2-3 times per week.

The sum total impact of these changes is that my energy in general, and especially for running, is massively improved and I have had fewer headaches.  

I have definitely reaped rewards from some small changes.  Thanks for your input and help, it has helped a whole lot.’

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Seasonal Wellbeing Survival Guide

I wrote this guide for the Institute of Leadership & Management. Check out their website for a host of great learning resources.

Seasonal Wellbeing Survival Guide
Christmas is coming (you may have noticed) and this year it feels as though stores, suppliers and advertisers have gone bigger than ever, with the result that seasonal fatigue is already setting in for many of us.  

With activities ramping up at work and at home, there’s an art to making it through Christmas and New Year in one piece and without it taking a toll on your health and wellbeing. Let’s face it; the last thing anyone wants is to blast on through the combination of office deadlines, socials and seasonal commitments only to end up shattered or, even worse, unwell when we’re supposed to be enjoying the festivities.

To help you look after yourself and balance your efforts and your energy, here’s an 8-step Christmas wellbeing survival guide.

Plan your approach

There’s a high probability that if you accept all the invites you receive to work parties, client events, family gatherings and social catch ups you’ll barely be at home for any evenings in December. Whilst it’s great to be popular, you should also be discerning about what you say yes to. You probably already know the optimum number of nights out per week that you can cope with before incurring collateral damage such as daily fatigue, loss of quality sleep and compromised mood management, so aim to stick to this schedule or you’ll end up attending lots but enjoying little.

Don’t leave good sleep to chance

At The Tonic, we usually advocate sticking to a regular sleep routine but at this time of year there’s value in grabbing a little extra recovery where you can, so check your diary every week for a few nights when you can catch up on much needed sleep. Whether you book a couple of early nights or reserve yourself some extra time in bed in the morning, a few additional hours here and there could make all the difference.

Allow yourself some quality wind-down time

You need to plan your time off work to allow some space for slowing down and recharging your batteries. Hurtling from a busy schedule in the office to a chaotic family Christmas will leave you returning to work ready for a break rather than feeling rested and ready for action in 2015.

Keep active

Set yourself some guidelines around an acceptable level of exercise for you to maintain through December that will keep your mind sharp and your body in shape. If you manage something even just once or twice a week this will still see you through the month in better shape than parking your fitness routine completely until the new year and then regretting it when your January resolutions come around to haunt you as they inevitably do. If you keep things ticking over in December you can springboard off this routine and achieve your desired results in January far more easily than if it feels as though you’re making a whole new set of workout plans for the new year. Again.

Get plenty of fresh air

When the days are short there’s a temptation to seek shelter wherever you can but too much time indoors will leave you feeling sluggish so aim to get outside for a total of at least an hour every single day, ideally when there’s still plenty of daylight, no matter how cold it might be.

Set some boundaries for alcohol

It's great to have a few drinks at Christmas but it's also easy to disrupt the balance from an acceptable level of drinking that’s part and parcel of your enjoyment of events, and tip over into the territory where the amount of alcohol you're consuming is adding unnecessary calories, leaving you dehydrated and irritable, and reducing the quality of your sleep.

A little bit of everything does you good

It's fine to deviate from your usual food routine in the run up to Christmas and through the festive period, but aim to maintain the quantity of food and the portion sizes that suit you and your weight management objectives, and that help you ensure you have consistent energy levels. Keep your food routine varied and eat little, often and regularly. Make sure you’re well hydrated at all times.  

Take control of Christmas

You’ll have noticed a theme here. Despite the fact that Christmas happens every year, too often we leave our festive wellbeing to chance, pack the diary full and hope that everything will be OK. Don’t make the same mistake this year. You still have time to make Christmas work for you so grab a few minutes today to give some thought to the lifestyle changes you can action right now that would have the greatest positive impact on your health, energy and performance, and your festive season will be as enjoyable as you deserve it to be.

Happy Christmas!

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One easy way to boost your wellbeing ROI in 2015

There's only one way to ensure maximum value for money with your future wellbeing initiatives and that's to deliver a programme of events that staff get excited about and that they make use of regularly.  
 
An effective way to highlight what will deliver the biggest impact moving forwards is to arrange a wellbeing day packed with taster sessions, vital information and key resources.  These events are always fun and memorable.  
 
Here are two great reasons to organise a wellbeing event:
 
1) Staff will immediately benefit from some great initiatives such as:

• Fitness assessments
• Healthy eating consultations
• Sleep clinic
• Wellbeing workshops
• Back care clinic
• Massage
• Podiatry consultations
• Exercise advice
• Injury clinic
• Personal resilience consultations

2) At the same time, each event provides the ideal opportunity for us, and you, to gather information on wellbeing trends, concerns, issues and desires throughout the organisation.  This information is crucial to planning your wellbeing programme, schedule, budget and all important future Return On Investment.

Email us or call us today on 020 8995 1302 to book a wellbeing event for your organisation.

If you need any further persuasion, here's some feedback from previous events:

‘One Word - BRILLIANT. 
Everything ran smoothly, I had a lot of great feedback from staff and would like to do this again next year.’

'We had an amazing day thank you, please pass on our thanks to the whole team.'
 
‘Thanks to you and your team for the great wellbeing day yesterday! Feedback has been great, and take up was high too.' 

Email us or call us today on 020 8995 1302 to book a wellbeing event for your organisation.

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Great Leadership & Great Wellbeing

Great leadership and great wellbeing go hand in hand so, if you're currently planning your training and development schedule for 2015, remember to include content that helps everyone perform at their best every day.

We design and deliver wellbeing modules to fit leadership programmes of all durations.  Take a look at our recent blog demonstrating how effective it can be to position wellness as a component of great leadership - with the right initiatives, dramatic results can be achieved in weeks, consolidated over months and will last for years. 

Click the link to read more: How long does it take to change healthy living habits?

As far as impacting individuals is concerned, here's just one example of the great results that are possible.  Imagine your whole business full of people like this...
 
'Since the programme, I am pleased and proud to report that I have lost 22lb in weight.  I ran my first half marathon in June and have registered for another in 8 weeks time.  I bought a bike and have fallen in love with cycling and now even enjoy the time I spend in the gym which was previously my idea of hell!
 
I have transformed my diet and I have never felt so alive and healthy.  I stay hydrated and sleep at least 8 hours every night, more if I can.  Long may this new lifestyle continue, thank you.'

You can read further examples of great wellbeing results here: Feel healthier, sleep better, balance life, feel great

So if you'd like some dramatic results for your colleagues and your business in 2015, contact us today to find out how you can best incorporate wellness initiatives on your leadership, training and development programmes.

In the meantime, we've compiled The Top Ten Quickest and Most Effective Healthy Lifestyle Changes.  Email info@the-tonic.com today to request your copy of this fact sheet.

For regular wellbeing updates and motivation follow The Tonic on Twitter.

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Explained: The Psychology of Healthy Eating

Healthy eating should be simple shouldn't it?  It's only food after all, so why can it be so challenging to stick with a routine of eating the right things at the right time? 

And what constitutes healthy eating anyway?  There's so much conflicting information that it can be difficult to decide what to eat, let alone why and how we should follow specific guidelines.  

To help people navigate their way towards a pattern of eating and drinking that results in great energy, mood, performance and personal effectiveness for every individual, we’ve been busy delivering our workshop designed to explore the psychology of healthy eating.

'My routine has most definitely improved.'

The workshop provides participants with the opportunity to examine a closer definition of what constitutes healthy eating for them, why it matters, and how to fit it into their daily routine.  

We explore some of the habits that we develop with our food, and the ways we make decisions around our eating and drinking choices.  We then ensure that everyone leaves the workshop with a clear plan of action for their individual, sustainable approach to eating well forever.

'All is well thanks - still choosing more 'healthy options!’

As part of the process we regularly check in with participants following their workshop and it’s great to get feedback on positive progress.  Here’s one example.

'Thanks for the email - quite interesting that I don't really feel aware of the changes I have made until I reflect on them!  I am definitely eating less cake and I am making far more effort to prep my meals and am buying more fresh ingredients.  I have also bought a blender which is AMAZING.  I need to sign up for a half marathon/ten miler to motivate me, but I am regularly running 5k so one step at a time :)  Thanks again for coming during Wellbeing week, look forward to the next one.'

To organise a workshop on The Psychology of Healthy Eating for your organisation simply email us at info@the-tonic.com.  It's a great way to help everyone get 2015 off to a postive start with healthy eating, great energy and fantastic wellbeing results.

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Wellness for the Weekend

This morning I posted a link to the article below on LinkedIn with the recommendation that everyone plan a little bit of time this weekend to do something they enjoy, something that energises them and something that will really help to recharge the batteries.

Lack of ‘me time’ is leading to stress, tiredness and depression

I promptly received the following message from a participant in one of our programmes earlier this year.

'Absolutely agree Jeff. You won't believe it: I’m doing sport each and every day (Taekwondo: Monday, Thursday and Saturday, Gym: Tuesday and Friday, Basketball: Sunday. I also think one of the key to success is to do it with a group of people you actually like, then you'll feel more pleasure than pain and wouldn't be able to stay 2 days without any activity. Your workshop definitely impacted me forever. Keep it up!!!!!!!'

A great illustration that doing more of what you enjoy is an invaluable investment of time.

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How Long Does it Take to Change Healthy Living Habits...

...and how long does it take to get results with health, wellness and performance behaviour changes?

The short answer is, it depends how much of a priority billing you give to your wellness changes, and how effective and consistent your actions are.

How to ensure quick and lasting wellness results
We see plenty of evidence that with the right information and motivation, individuals and groups can achieve fantastic results in a very short time.  We also know that with appropriate support, these changes will be long lasting. 

To illustrate this, here are a couple of examples:

1) Wellbeing results can be quick
One group we worked with recently was attending a 4-week leadership programme, during which we delivered a selection of wellness modules.  We assessed various wellness KPIs at the beginning of the programme and again after 3-weeks.  During this short time the progress of the group was incredible.  They attended a selection of wellness presentations and activity sessions with the result that:

• 38% lost weight

• 49% lowered their Resting Heart Rate

• 42% reduced body fat

• 62% lowered Blood Pressure

Which proves that new habits can begin paying dividends almost immediately.

2) Wellbeing results can be lasting
On another programme we worked with participants during a leadership programme made up of two weeks in May and then two weeks in September.  Over the period from the start to the finish of the programme, participants remained focused on their wellness (with a little help from us and a selection of healthy living workshops, workouts and coaching) which meant that by the end of 4-months:

• 67% lost weight

• 61% lowered their Resting Heart Rate

• 53% reduced body fat

• 37% lowered Blood Pressure

The exciting thing here is that participants felt they'd made changes that would continue to pay dividends for a long time to come.  Their new decisions and actions had become habits and routines that were easy to follow and would stick.

We've complied a summary of the key changes made by these participants and the 5-step process they employed that led to these amazing results.  For a copy of this information simply email us at info@the-tonic.com and copy 'Quick wellness results' into the subject line of your message. 

Click here to read a further example of how lifestyle changes can make a positive difference that lasts for years

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From 5km to the New York Marathon

Last summer a participant on a leadership programme where we provide wellness initiatives visited London and did a bit of running.  18-months later she's about to take on the New York Marathon and sent a Twitter update from Brisbane airport this morning...

'In March I won a place in the lottery for the New York marathon. Over 1,000kms in training later...including literally blood, sweat and tears...I'm as ready as I'll ever be! Last stage of the 'journey' starts now...22 hours to NYC #tcsnycmarathon #marathontraining'

We wish her luck!

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Go Sober, Stoptober and How to Achieve a Healthy, Balanced Life

For many, October is the month of giving things up.

Whether it be the 'Stoptober' campaign to give up smoking or the 'Go Sober for October' initiative to cut out alcohol, there are thousands of individuals attempting to see the month out without succumbing to the temptation of one selected 'vice'.

We've spoken with many people who've managed to get through the month so far without cigarettes, alcohol, coffee, chocolate, take-out food, crisps and a whole host of other items they're determined to remove from their regular routine.  Here are the top 7 strategies that have helped them succeed:

1) Find an alternative
Its easier to replace something in your routine than remove it and then feel deprived so, instead of telling yourself that you're giving something up, frame your mission as introducing something more positive.  Instead of 'no alcohol', focus on 'improved hydration from drinking more water' or 'improved sleep routines' or 'better energy levels in the evenings'.

2) Anticipate squeeze points
You'll be able to tell from your forthcoming schedule when your best intentions will be most heavily challenged and spending a little time in advance to plan your strategy around these squeeze points will pay dividends.  You might need to give more thought to how you'll maintain your desired changes in specific work or social situations or when you spend time with particular people.  Decide ahead of time how you'll deal with these moments.

3) Share your mission
The more people you inform about what you're doing, the easier it will be to succeed.  Not only will people understand and accommodate changes in your routine but accountability to others and support from them will strengthen your resolve.

4) Take it one day at a time
A lifetime without something you perceive to be enjoyable in your life sounds like a tall order.  A month is a more manageable prospect.  One day is even easier to deal with so plan your approach for each day and you'll be amazed at how quickly successful days add up.

5) Acknowledge your progress
Keep notes on how you are doing.  If you stumble along the way it's tempting to revert back to your old behaviour but if you can look at hard evidence of just one or two moments of wavering alongside many days of sticking to your task you'll be much more likely to keep things in perspective and refocus on your desired result.

6) Stay engaged
Take time to think about your actions and their results regularly.  There's a danger that without conscious thought you can drift into old habits before you know it.  Pause regularly to remind yourself of what you're doing and why you're doing it.

7) Find the balance
Update your goals and strategies regularly.  Having given up something for a fixed period you need to be clear if this is how your routine will remain or if you'll be introducing things back into your schedule in the medium term and if you are, what does the new balance of your life look like.  

It's a great exercise to regularly experiment with your lifestyle choices and, ultimately, it's the only way you'll find out what truly brings you the best energy levels, performance and results, so whether it be during October or any other month, follow the guidelines above and over time you'll evolve a routine that ensures you feel great every day.

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4 things every business can do to help staff relieve stress and build resilience

November 5th is National Stress Awareness Day.  Here are 4 wellbeing initiatives that really work when it comes to helping employees deal with pressure.

1. Resilience workshops

These workshops explain personal and professional strategies along with daily lifestyle choices that lead participants to their most effective, resourceful and stress free way of managing their routine and commitments.

2. Massage treatments

Always a popular initiative, short seated massage treatments relax and invigorate and provide a welcome moment in the day to recover and recharge.

3. Relaxation / mindfulness sessions

In a world where 'busyness' is the norm, learning a range of techniques to help you manage your focus, concentration, energy levels and state of mind can be invaluable in the quest for balance and ongoing effectiveness.

4. Wellbeing events

There's no better way to reduce stress than taking steps to minimise the likelihood of it becoming an issue.  Organising a wellbeing event during which staff can consult experts on their approach to healthy eating, sleep patterns, injury prevention and where they can also leave with some health and fitness KPIs as well as gathering ideas and resources and building motivation to take great care of themselves is an invaluable benefit organisations can offer their employees.

An additional step you can take in the quest to build a stress free environment is to contact us to request your free copy of our latest fact sheet to share with colleagues.  Email info@the-tonic.com and we'll send you 12 ways to challenge ‘stressful’ thoughts and perform at your best all day.

Contact us today to learn more about implementing wellness strategies that boost employee energy and performance.

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A Simple 4-Step Plan for Feeling Great

Here's a short message from someone who attended one of our programmes recently highlighting that, as usual, it's the simple things that make the biggest wellness difference.  In this case:

• Regular activity
• Stretching
• Eating the right amount
• Staying hydrated

So for the next few days why not focus on these areas as a simple 4-step plan to feeling great?

'Thanks for sending your emails to keep us fit. I thought I'd just let you know how I'm getting on. 

Since coming back from the programme 4 weeks ago I have managed to run between 4 and 5 times a week.  I’m actually pretty pleased with the result given that I have made time to do it.  I have run early in the mornings and evenings.

Also, today I took my 7 year old on the bicycle and started to enjoy it more and feel pretty energetic. 

I still do stretching and yoga moves and with the healthy eating I remember the portion size guidelines and try to keep hydrated.

Keeping up the running has been a priority especially given the weather has been so nice the last few weeks.  I hope autumn will be good - just in case, as alternative, I can pick up my indoor rowing, but for now I'm enjoying the outdoors too much!'

Image by Flickr: Denise Cross

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How to Prevent Back Pain Costing Your Business

Back pain is a major contributor to staff absence and lost productivity so here are 6 easy ways for you to help staff avoid any unnecessary pain and discomfort and keep your business running efficiently at all times.

1) Back care & healthy spine workshop

This workshop highlights common back issues faced by staff in a variety of professional and manual roles, and explains how to avoid injuries and how to cure them quickly if they do arise.  The session focuses on techniques that can be incorporated into the working day, as well as walking all participants through the quickest way to design a balanced and functional exercise / activity routine that will keep them in great shape whatever their lifestyle, fitness level or objectives.

2) Back care / injury clinic

Our team of physios provide short 121 consultations to target key individual strategies to cure or prevent back issues.  Treatment can include deep tissue massage along with advice on stretching, stability and mobility exercises for optimum spinal health.

3) Health checks

These 121 appointments provide key health performance indicators and advice on how to target an activity routine for quick results with reduced risk of injury.  Awareness of these key indicators motivates staff to take care of every area of their health including how they use and move their body every day.

4) Massage therapy

Our therapists deliver 15 or 20 minute seated massage treatments which are great for relaxation and spinal realignment, as well as eliminating tension that causes aches and pains.

5) Yoga taster sessions

Yoga helps staff stretch, breathe, relax and balance their body and mind.  Regular classes help employees develop great health and build a portfolio of injury prevention techniques.

6) Pilates taster sessions

Pilates classes teach staff how to develop a strong and functional physical base upon which safe and effective daily movements can be performed.

If you'd like to arrange any of the above initiatives for your business please contact us on 020 8995 1302 or info@the-tonic.com

For instant advice for colleagues read our blog 4 Top Tips to Avoid Back Pain.

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4 Top Tips to Avoid Back Pain

Here are 4 top tips on how to navigate through the challenges of modern working life and protect your back every day. 

1) Keep moving

Regular blood flow to the muscles of the back keeps them warm and supple, and regular movement keeps discs operating effectively.  The discs between your vertebrae don't actually have a blood supply so they rely on movement to remain in good condition.  

Set an alarm to remind you to get moving every 20-30 minutes.  Don't be concerned about moving away from your work station - you don't have to go far (actually just standing and moving on the spot can be enough) and the physical activity will help you clear your head and enable you to work more efficiently throughout your entire day.  If you're really worried about losing any productive time, take a problem or issue with you in your head and resolve it as you stand or walk around the office or around the block.

Use a pedometer, a step counting App, or any of the latest fitness technology to ensure you hit your daily activity targets.  Appreciating how regularly you need to move in order to keep your mind and body healthy will motivate you to seek out opportunities to squeeze in extra activity wherever you can.  Every time you move, your back will thank you for it.

2) Observe good posture and position all day long 
At your desk, sit upright with your feet flat on the floor. Whatever chair you have, sit tall and support yourself from your stomach and lower back rather than leaning on the back of the chair. Keep your shoulders back and relaxed with your head directly above your shoulders rather than allowing your chin to drop or your head to jut forwards.  If you need to look down at a screen, do so with your eyes rather than with your head and neck.

If you're driving, or are in transit, aim to maintain an upright posture as much as possible while sitting, standing and walking.  Avoid slouching at all costs.

3) Stretch regularly

A few simple stretches throughout the day will keep your body safe and balanced.  Periodically, try a few shoulder rolls forwards and backwards, tilt your head towards each shoulder, lift your chest and squeeze your shoulder blades together, and twist your torso to rotate your lower back.  You can also sit or stand up straight and practice curving and arching your lower back.

4) Think about how you move

Many of the daily tasks we perform put extra strain on our back.  Often this makes tasks feel easier but for a few days give some thought about how you can sit, stand, move, lift and go about your daily routine trying to minimise pressure on your back. This will mean moving differently, and working a bit harder with some other areas of your body but you'll soon notice and appreciate the reduced workload through your spine.

Read more here about workplace wellness initiatives that can reduce back pain and associated absence and loss of productivity here: How to Prevent Back Pain Costing Your Business

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