Forget Blue Monday: Top tips to boost wellbeing for 2015

Monday 19th January is 'Blue Monday' - supposedly the most depressing day of the year.  Well, let's not dwell on that.  We prefer to be optimistic.

So for all those in need of some inspiration, motivation and practical advice to sharpen up their health, wellbeing and performance for 2015, here are 9 top wellness tips that will benefit any organisation.  Feel free to share these with your colleagues and if you'd like any help with designing a fantastic wellbeing programme for your business we'd be happy to help.

Be clear on individual objectives and specific deadlines
Most people have vague ideas about what they’d like to achieve with their wellbeing. Providing staff with regular coaching and advice will really help them firm up these vague ideas, get to the heart of why they want to make changes, inject motivation, add accountability, and ensure they put together an effective plan to achieve lasting success.

For dramatic results, be consistent
Remind everyone that even a small amount of daily activity will create a positive mind-set, and that completing just a couple of exercise sessions each week will add up to 100 workouts a year. That’s enough to keep anyone feeling positive about their fitness routine, and achieve great results.

Fuel yourself regularly
Grazing throughout the day on well-chosen meals and snacks stabilises energy levels and is the most effective strategy for weight management. Encourage the habit of healthy choices, little and often.

Make a plan and follow it
Help individuals establish what a specific healthy eating plan looks like for their routine and their objectives, and then provide the resources they need to follow this plan. Simple information on how to plan recipes, prepare a selection of meals, and shop effectively can save staff time, anxiety and money.

Take regular breaks throughout the day
Many people run through their day at a million miles an hour only to find that by the end of it they feel exhausted and have spent valuable time in the wrong areas. Regular review moments ensure attention is focused on appropriate priorities and create time to refuel, recharge and ensure consistent energy. Prioritising time for yourself can minimise stress and maximise effectiveness in all areas.

Set boundaries
Every individual needs to establish what work-life balance means for them so they can plan their schedule and set their priorities. Without an idea of what you’re aiming for with your time management and life balance, you risk a lack of focus and tasks taking longer than they need to. Be proactive in this area. Decide how much time you want each week for yourself, your family, exercise, sleep, hobbies, socialising etc and also be very clear on how much time you feel is optimum for you to spend working. Without a plan work may encroach onto other areas and leave you frustrated. Knowing your boundaries also helps you operate most effectively during your work time and ensures you plan and delegate efficiently.

Take charge of technology
Technology can make our lives easier or it can take over our routine and eat time. It’s up to each individual to design an approach to making the best use of their phone, email and the internet. And remember, there is an off switch!

Prioritise sleep and recovery
Our mind and body need recovery time so rather than stealing time from sleep to pack more into each day, prioritise your rest and recovery. You’ll become more efficient at using time wisely when you’re well rested rather than tasks taking longer than necessary because you feel fatigued.

Make fitness a resolution for the year, not just for January
For busy workers it’s far better to be realistic and complete 1 or 2 quality workouts per week, every week, than to aim to exercise 4-5 times a week and then end up squeezing activity in when you’re distracted, wasting energy on ineffective training time, or feeling that you’ve let yourself down if you don’t manage to fit in everything you planned. Bear this in mind when thinking about New Year resolutions and plan to feel great for the entire year, not just for the first two weeks of January! 

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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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Be The Boss Of February Update

Only five days into our Be the Boss of February programme and already we're getting reports of some amazing results.

We're so impressed that we've decided to arrange a reward for the individual who makes the biggest difference to their health, wellbeing and energy by the end of the month.

So if you're not already signed up to the programme, click here to find out how to take part.

Remember it's free and it's a brilliant way to spark some interesting conversations around the office, so encourage as many of your colleagues to sign up as you can.  We've already got a number of organisations with large groups taking part and motivating each other to great things.

There's still plenty of time to really show February who's boss and be in with a chance of winning the prize. To sign up and receive your daily motivation tip simply email info@the-tonic.com and write Be The Boss of February in the subject line.

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Be the Boss of February: A 1-month kick start to boost office wellness forever

That sounds exciting, doesn't it?

So how did you get on with your New Year wellness resolutions?  Did you buck the trend and last longer than the average of 10 days before reverting to old routines?  Are you one of the 12% who can claim success with a new you for 2014?

As January draws to a close we suggest a quick review of how things stack up with your fitness routine, healthy eating plan, sleep pattern and maintaining a healthy balance in life, and focus your attention on what the rest of the year will bring.

Poor February doesn't have a great reputation for being the most exciting time of the year so for 2014 we're encouraging everyone to view the month in a new light and, as it's a tidy 4-weeks long, we want to help individuals make the biggest, positive difference with their health, wellness and energy.

To achieve this, we've lined up a series of daily tips to motivate everyone and keep them on track with all things healthy living.  We're calling the series 'Be the Boss of February' and the tips will be simple steps to take each day for great results with:

• Quick and effective exercise
• Healthy eating made simple
• Help, I need a good night's sleep
• Managing a busy schedule and building resilience
• Creating your ideal balance in life

Experience has shown us that if good habits are established and maintained for 4-weeks, they'll pay dividends for months to come, so feel free to encourage as many colleagues as possible to sign up for their daily motivation and inspiration throughout February.  All they need to do is email info@the-tonic.com and write 'Be the Boss of February' in the subject line and by the end of the month, your office will feel like an even more vibrant place to be!

For additional help keeping everyone in great shape, sign up for our free Wellness Toolkit 

The Toolkit gives you access to an ongoing range of resources to keep your wellness programme fresh and exciting, and ensure staff are engaged in getting the most out of their health, energy and performance every day.  Read more and sign up for your toolkit here. 

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Taking Wellness to the Next Level

Last week we shared some simple lifestyle changes that recent participants in our wellbeing programmes have made, along with the immediate benefits they experienced.  You can remind yourself of these at:

Wellness changes working already in 2014

More wellness changes paying dividends in 2014

Today I thought I'd put the spotlight on the impact that a wellness programme can have on an individual.  It's easy to get caught up in how to make wellness as far reaching as possible and we agree that it's important to inspire as many people as you can, but it's also great to be reminded that what we're teaching has a deep and lasting effect on those we work with.  It's very satisfying to know that as well as reinvigorating those who may not have held wellness as a high priority for a while, it's great to be able to help those who are already in good shape take things to the next level.  Just like this chap:

I was already an active, fairly healthy person, however, the programme has opened my eyes to different types of activities and the benefits they bring...  

I have also become aware of the impact of food and drink and how this affects my energy levels throughout the day...

I'm now enjoying the benefits of stretching properly and including elements from a selection of activities such as yoga and Pilates as well as understanding the need to include a variety of techniques and approaches in my running training schedule.

Get in touch with us today if you'd like to design a wellness programme that takes the health and performance of your staff to the next level.

www.the-tonic.com

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29 Tips to Help Keep Staff Healthy in 2014

This article we wrote first appeared on the HR Zone Website.

When it comes to making healthy choices, there are many habits that busy individuals fall into over the years.  We make decisions on how best to get through each day, but just because these decisions are appropriate at a specific time doesn’t mean they’re the choices that bring us optimum performance for the long-term. 

Think about decisions as simple as skipping lunch to hit a deadline, loading up on caffeine and burning the candle at both ends to complete a project, or sidestepping the gym in order to attend an important meeting

These things happen once or twice for good reasons but then gradually, they can become the norm and we soon start feeling as though the balance of our routine isn’t where we want it to be.

In most cases, staff are simply too busy to pause to consider if there could be a better way to run their daily routine. An advantage of a corporate wellbeing programme is that it provides the opportunity to help people target simple behavior changes that enable them to achieve the same results, or maybe even take their performance to the next level, while ensuring less stress, more energy, better sleep and an improved sense ofwork-life balance and all round feel-good factor.

So, for all those in need of some inspiration, motivation and practical advice to sharpen up their health, wellbeing and performance for 2014, here are 29 simple tips to consider in your office.

1. Regular activity is key for long-term results: For busy workers it’s far better to be realistic and complete 1 or 2 quality workouts per week, every week, than to aim to exercise 4-5 times a week and then end up squeezing activity in when you’re distracted, wasting energy on ineffective training time, or feeling that you’ve let yourself down if you don’t manage to fit in everything you planned.  Bear this in mind when thinking about New Year resolutions and plan to feel great for the entire year, not just for the first two weeks of January!
2. For dramatic results, be consistent: Remind everyone that even a small amount of daily activity can create a positive mindset, and that completing a couple of exercise sessions each week will add up to 100 workouts a year.  That’s enough to keep anyone feeling positive about their fitness routine, and achieve great results.
3. Work hard, get faster results: Higher intensity exercise, practiced regularly, leads to faster results.  You can explain this to staff in your wellbeing material but even better than that is to organise some fitness sessions that illustrate the point in an enjoyable and memorable way.
4. Keep it varied, keep it interesting: Many people stop exercising simply because they get bored with a single approach.  Give staff access to a range of ideas – resources and practical demonstrations – that will show them how to keep their activity schedule interesting and effective.
5. Be clear on individual objectives and specific deadlines:Most people have vague ideas about what they’d like to achieve with their wellbeing.  Providing staff with regular coaching and advice will really help them firm up these vague ideas, get to the heart of why they want to make changes, inject motivation into their aims and ensure they put together an effective plan to achieve them.
6. Join a group or team: Whether it be office colleagues or friends outside of work, planning to exercise with others can be a key factor for many in making sure workout sessions actually take place.  Training with a group makes exercise more of a social event, strengthens the commitment to make it happen and can increase the element of enjoyment hugely. 
7. Prioritise quality over quantity: Time may be short for exercise but as little as 5 or 10 minutes a day can make a difference if the time is used wisely.  Providing staff with a range of time-efficient workouts will really make a difference to what they feel they are capable of and how they plan exercise into their schedule.
8. Fit activity into every day: Encourage staff to walk, stretch, and practice deep breathing throughout each day.  This not only provides a quick break to re-invigorate body and mind, but also helps people feel they are making regular efforts to optimise their wellbeing which keeps them on track in other areas such as healthy eating, managing stress and ensuring quality sleep.
9. Develop body and mind: Help staff experience a full range of activities from fitness and team sports to yoga, Pilates and massage.  A balanced wellbeing programme will keep them physically fit and help prevent injury while stimulating the brain to a variety of states ranging from dynamic and energetic to calm and relaxed.
10. Drink more water: It’s a message people hear often but it’s always worth reiterating.  Good hydration means consistent energy and improved concentration.  Provide everyone with easy access to water and regular reminders to drink it.
11. Eat breakfast: The way people begin their day can set the mood until bedtime.  Skipping breakfast or making poor choices can compromise concentration levels and increase stress.  A good breakfast is the foundation for a calm and productive day.
12. Monitor portion sizes: Too much of any food at one sitting will stress your digestive system and leave you feeling lethargic.  Slow down and tune into how much food your body actually needs at various points throughout the day.
13. Reduce sugar intake: Too much sugar creates inner turmoil and can aggravate stress levels leaving you less able to cope with a busy day.  Get familiar with where sugar comes from in your routine and moderate your intake.
14. Fuel yourself regularly: Grazing throughout the day on well-chosen meals and snacks stabilises energy levels and is the most effective strategy for weight management. 
15. Make a plan and follow it: Help individuals establish what a good food routine looks like for them and then provide the resources they need to follow this routine.  Simple information on how to plan recipes, prepare a selection of meals, and shop effectively can save staff time, anxiety and money.
16. Eat more protein: Protein keeps you fuller for longer and flattens out peaks and troughs in blood sugar and energy levels.  Make sure nuts, seeds and lean meat protein or vegetarian alternatives are a regular part of your food routine.
17. A simple plan for 5-a-day: It helps to make a clear plan for consuming more fruit and vegetables.  Fruit with breakfast and morning and afternoon snacks, salad with lunch and vegetables with evening meal is a simple schedule to follow.
18. Experiment with greater variety of food: Try one or two new products or recipes every week to develop a healthy eating routine that never becomes boring.
19. Make time to eat: Very few meals or snacks these days are consumed without something else going on in the background – people eat at their desks, while on their tablets, talking on the phone and even while driving.  At the same time digestive issues have become increasingly common and obesity levels have never been higher.  Give your digestive system a break and pick at least one meal or snack each day when eating is your sole focus.  Chew your food, engage with what you’re eating and enjoy it.
20. Take regular breaks throughout the day: Many people run through their day at a million miles an hour, only to find that by the end of it they feel exhausted and have spent valuable time in the wrong areas. Regular review points ensure attention is focused on appropriate priorities with moments to refuel, recharge and ensure consistent energy.
21. Control your schedule: Focus on detailed daily & weekly planning: A few quality planning minutes each day can save hours every month.  Prioritise time for yourself to maximise effectiveness in all areas.
22. Set boundaries: Every individual needs to establish what work-life balance means for them so they can plan their time and set their priorities.   Without an idea of what you’re aiming for with your time management, you risk a lack of focus and tasks taking longer than they need to.  Be proactive in this area.
23. Manage technology: Technology can make our lives easier or it can take over our routine and eat time.  It’s up to each individual to design an approach to making the best use of their phone, email and the internet.  And remember, there is an off switch!
24. Monitor caffeine intake: Too much caffeine can disrupt concentration and make people irritable, so while a little can be a great aid to productivity, everyone should be wary about finding the right level of consumption to suit their needs. Decide how many caffeinated drinks are best for you and enjoy them.  Watch out for habitual or ‘passive’ consumption when you take a caffeinated drink simply because it’s there rather than because you really want it.  Meetings are a key area when this happens often.
25. Devise an alcohol strategy (and follow it): Alcohol can affect sleep, energy levels, blood pressure and weight management.  Everyone should take a moment to consider their current approach to drinking and decide if they want to make any adjustments.  Areas to consider include how many alcohol free nights you have each week, how many units you consume over the course of the week, and specific strategies for social events to help you maintain your desired balance. 
26. Prioritise sleep and recovery: Our mind and body need recovery time so rather than stealing time from sleep to pack more into each day, prioritise your rest and recovery.  You’ll become more efficient at using time wisely when you’re well rested rather than tasks taking longer because you feel fatigued.
27. Create a bed time and pre-sleep routine: Good sleep does not happen by accident so it’s worth considering how you run your evening to ensure activities lead you towards a restful night. Tapping out emails right up until you drop off might not be the best strategy for a restful slumber.
28. Be conscious of how you organise your day: The ability to get a good night’s sleep can depend on how we manage stress, get active and fuel ourselves through the day so think about your regular routine, what you do and when you do it and consider your actions in relation to whether they’ll help you sleep or could they hinder a quality night of rest.
29. Update your communication strategies: Major causes of stress include emails, telephone calls, meetings and interaction with others, so unless you work in complete isolation, you may need to regularly review how you handle communications.   Being clear, consistent and keeping others informed using appropriate channels of communication can prevent misunderstandings and reduce stress levels dramatically.

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A Year From Now...

...You'll wish you'd started today.

I've seen this quote / thought on a number of social media sites recently - it regularly crops up around the time that people will be making New Year resolutions, particularly those that are wellness related.

Of course, it makes perfect sense.  A year from now might seem like a long way off and leave you feeling as though you have plenty of time to take action on your chosen goals, but the quote makes you think about adding a bit of immediacy to what you say you want to achieve.  It adds a sense of urgency.  It makes you approach things differently in a number of ways:

1) Think about this time last year.  Time passes quickly.  You've had 365 days to take action so are you now closer to, or further away from your desired situation with your health, wellness, energy and performance goals?  My guess is that if you feel in a worse situation than you were a year ago you'll be even more motivated to make the best use of 2014.

2) Imagine what a huge difference you could make with any of your health and wellness objectives over the course of a whole year.  Visualising more dramatic results will spur you on to regular positive action.

3) Think about how tiny a daily contribution would be required to ensure you get to where you want to be in 365 days time.  Aim to end each and every day knowing you are closer to your goal.

4) Rather than wait a year to get what you want, give some thought to how soon you could get a great result, simply by practicing regular and targeted action.  Knowing you can reach your chosen goals sooner rather than later will prompt you to get on with tackling them right away.

Whatever you do, the message is clear, don't delay.

1) Decide what you want to achieve this year

2) Take daily action towards success

3) Start right now

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The single most effective strategy for guaranteed wellness results in 2014

In our work we come across many people who feel they're a long way away from where they want to be with their fitness, food routine, sleep pattern and work-life balance.  

Usually people end up in this situation when a number of small and simple healthy living behaviours have been lost over the course of many months or even years.  Not deliberately, but more as a result of an ever-increasingly busy schedule causing people to divert their attention away from healthy living and focus their priorities on work, family or elsewhere. 

In truth, prioritising personal wellness can enhance all other important areas of life, so here's the most simple strategy for success with sharpening up personal health, wellbeing, energy and performance.  

The key is small steps and consistent action, and this is most easily achieved by making a plan for what you can do to enhance your wellness:

Daily

Think about how you can fit in some movement / activity every single day.  Plan to stay hydrated and set boundaries for coffees, sugary snacks, work hours and bed time.  Decide in advance the healthy meals and / or snacks that you will include in your routine each day to maintain your desired balance with eating for energy and performance.

Weekly

How much activity would you like to fit into each week, how does your sleep routine look over a 7-day period, how many meals do you eat out compared with the food you prepare for yourself, what's your strategy for alcohol - how much and on what nights - and how many social activities will you plan to help you enjoy your life without becoming over-tired?

Monthly

What do you need to happen each month to feel that your life is balanced?  How many work-free days do you need each month? Where does your 'me-time' feature?  How often do you spend quality time with family, and where in the month will you focus on hobbies, specific personal interests and things that help you recharge your batteries?

These suggestions are just the beginning and once you focus you mind on this approach you'll be amazed at how quickly ideas present themselves.

Don't expect overnight miracles but with regular and consistent action your ideal solution and results can be achieved in a remarkably short space of time. And if you consider that just a few weeks of positive behaviour can undo the results of years of, shall we just say, not so positive behaviour, it's actually a great investment of time and planning.  Small steps really can add up to dramatic and life-changing results.

Like this result, achieved after just 4-weeks of adopting our simple approach:

'Overall I feel the best I've ever felt, my energy levels have soared'

Image by jcantwellphoto Flickr

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