Summer Wellbeing Workshop Offer

Transform the energy and engagement of your team with our most popular workshop...and a special summer offer.

• Our Introduction to Health, Wellbeing and Personal Performance workshop helps individuals and organisations take their wellbeing results to the next level

• We're currently offering 10 workshops at the preferential rate of £395.00*

• Workshops last 90-minutes and can accommodate up to 20 participants

• Workshops at this preferential rate must be booked and delivered by August 6th 2015

To book a workshop for your team, call us on 020 8995 1302 or email info@the-tonic.com

What to expect from the workshop

'Thank you again for your very informative Health, Wellness and Personal Performance presentation last week for our 60+ members of staff. 

It's extremely important in our high-paced, energetic working environment to maintain a healthy work/life balance and understand how the type of work we do (with the traveling, late nights and international expectations) can effect our overall wellbeing. 

Everyone on the team has made 3 commitments that they are working towards over the next few weeks, with the goal of integrating these new practices into their long-term routines.

Clearly, the points raised in your presentation really have stuck with everyone and we look forward to your follow up in a few weeks time. We'd like to have you back to share this presentation with the other areas of the business as well.'
Huib van Bockel
Founder, The Social Brand

*Regular workshop cost is £695.00. Price excludes VAT and travel.

Photo by Flickr: Thangaraj Kumaravel

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Eat Your Way to Healthy Blood Pressure

The third part of our 'Essential Guide to Healthy Blood Pressure' looks at how your food routine can play a crucial role in lowering or stabilising blood pressure.

You can read part 1 of the series here

Part 2 is here

Let's start with simple guidelines that anyone can follow and that will really help regulate blood pressure. 

Eat regularly

A calm internal environment will keep your system running smoothly and reduce the likelihood of physical stress which can in turn aggravate mental stress, both of which will increase blood pressure.  Plan to eat a meal or snack every 3-4 hours.

Get your 5-a-day

You’ve heard it many times and here’s just another reason to make it happen.  Fruit and vegetables supply us with vitamins, minerals and nutrients that will improve the strength, immunity and efficiency of the body.  Eating plenty of fresh stuff also leaves less of an appetite for the meals and snacks that rob us of energy, increase stress and aggravate blood pressure.

And forget aiming for 5-a-day as that often means you end up with 2 or 3.  Plan for at least 8 and you’ll make sure you end up with 5 without doubt.  

If this all sounds like a challenge here are some suggestions for how to eat regularly and healthily.

Breakfast

Porridge with bananas, blueberries, chia seeds & strawberries or omelette with tomato and peppers

Morning snack

Orange and walnuts or carrots, cucumber and hummus

Lunch

Wholemeal wrap with turkey, spinach and peppers or fish with rocket, tomatoes, avocado and pineapple

Afternoon snack

Apple and oatcakes or banana and rice cakes

Evening meal

Chicken with noodles, onion,mushrooms, peppers and garlic, or fish with brown rice and steamed broccoli and green beans

How to make it work...

Obviously, each person’s food routine needs to be appropriate for their schedule, tastes, objectives, and ideas have to be practical, but following these guidelines will help keep blood pressure optimum as well as improving the chances of a productive week with high energy and great sleep.  Even the busiest of individuals should be able to try some of these suggestions over the coming days.

Here are a few additional foods that you should aim to include in your routine through the week:

Kale, sweet potato, edamame, beetroot, spinach, sunflower seeds, kidney beans, mango, tuna, wholemeal pasta

We're running this series of blogs to help equip individuals with the knowledge they need to take responsibility for their health and make informed lifestyle choices.  If you find the information useful please share it with your colleagues.

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Sleep Your Way to Healthy Blood Pressure

Welcome to the second instalment of our Essential Guide to Lower Blood Pressure.  You can read part 1 here.

For week 2 of National Heart Month we're focusing on sleep, primarily because the lack of it, interrupted sleep or poor quality sleep, can all contribute towards increased blood pressure in the medium to long-term.

Here are some tips to help you improve your sleep and keep blood pressure healthy.

1) Create a realistic routine
You probably know if you're a morning person or a night owl - we all have our own body clock or internal clock that determines when we're functioning at our best, and when we're at a low ebb.  In reality there are relatively few people who have an internal clock that fits in precisely with society's timetable (work, family, social), so the first thing to do is accept that in order to achieve everything you want in life, you may have to get up a little earlier than would be ideal for you, or you may need to stay awake a little longer than you'd choose if left to your own devices, but, whatever you do, make a conscious effort to create a routine for yourself that allows you to sleep well whilst also providing you with the time to do what you need to do when you're awake. 

Creating a sleep routine - a pre-determined bed time and wake time - will help your mind and body prepare for restful sleep, fall asleep promptly, and experience quality sleep, all of which will equip you to face each day calmly and without the need for extra stress hormones that your body produces to keep you going when you feel tired but which will, over time, have a negative impact on your blood pressure.

2) Stick to your routine
Persistent, irregular sleeping habits can exacerbate the effects of raised blood pressure so follow your chosen sleep routine 7-nights as week.  It may feel great to 'catch up' on missed sleep at the weekends but if this leaves you wide awake on Sunday night there's a risk you won't feel great for the beginning of the working week.  Shifting routine dramatically like this every week will take a toll on your body.  

If you do choose to shift your routine at weekends, or you feel you've 'earned' some extra hours in bed after a tough week, experiment over a number of weekends to discover the optimum change in routine for you.  It's likely that with practice you'll settle on a weekend sleep pattern that helps you feel recovered from the previous week without impacting on the following week.  

3) Think twice about your daily choices
Ideally we'd all like to feel alert and engaged while we're awake, and relaxed and refreshed after a good night's sleep.  The key to both is to think about everything you do during the day in relation to how it could affect your sleep at night. 

For example, caffeine can perk you up but it can also impact your sleep routine hours later.  Sweet snacks can feel like the right thing in the day but can wildly disrupt blood sugar levels which might affect the quality of your sleep at night. 

The same goes for too much stress throughout the day.  It may feel as though a bit of stress is good to get you busy and get things done, and it can be as long as you have ways to balance your stress levels before you unwind and get a restful sleep.  Always be mindful of the level of pressure that helps you perform at your best, and the tipping point beyond which you risk negatively affecting your night-time recovery and your healthy blood pressure reading. 

4) Design your personal pre-sleep routine
Identify the sequence of events that you know will result in you falling asleep quickly and having a quality sleep.  You may need to experiment with a few different approaches but soon you'll have a strategy that tells you when you have your last meal or snack of the day, when you turn off the TV, when you put your phone / laptop / tablet away, and what you do to tell your mind and body that you're fully relaxed.  This could be listening to calming music, meditating or reading.

If you are prone to waking in the night, decide in advance what you'll think and do if this happens.  If you worry that when you wake it'll take ages to get back to sleep, chances are, that's exactly what will happen.  If you plan an approach where you read, practice deep breathing or even write down anything that's on your mind or think about reasons why you might have awoken and what you can do to address these situations tomorrow, you can relax in the knowledge that as you work through this process you'll be preparing yourself to return to sleep very soon.

Above all, remember that you may not be able to follow your perfect sleep routine every night but you can take control to ensure that on balance, and in the medium term, you get sufficient sleep, and in the short term you do what you can to optimise the quality of every hour of sleep you do get.  

Follow these guidelines and you'll sleep well all night, perform well all day and maintain a calm internal environment including healthy blood pressure at all times.

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Lowering Blood Pressure: The Essential Guide, part 1

February is National Heart Month, which got us thinking.

Ensuring healthy blood pressure is a simple way for individuals and organisations to stay healthy and productive, so here are 3 key points everyone should think about along with instant actions you can get started with immediately.

1. Know your numbers
Many people suspect they have high blood pressure but not everyone knows their current measurements. Others have no idea what their blood pressure figures are which is not good - heart disease is often referred to as the silent killer as it can go undetected until something serious happens.

Instant action:
If it's more than three months since you had your blood pressure checked either make an appointment today to have it checked within the next two weeks, or order your own blood pressure monitor online so that you can check it regularly in the comfort of your own home.

2. Design a balanced fitness programme
In the quest to reduce blood pressure or maintain healthy numbers exercise is crucial, but make sure your programme has balance and sustainability. 

Exercising periodically will help, but not as much as planning a routine of challenging exercise every 2-3 days.  It's the regularity and consistency of your activity that has the biggest impact on your blood pressure.

Similarly, thrashing yourself now and again with some kind of cardio activity such as running, football, rugby or squash might make you feel better but won't stabilise your blood pressure as effectively as a rounded and on-going routine of cardio exercise, strength training, mobility, stability and flexibility work.

Instant action:

Take a 20-minute walk within the next hour and while you walk, plan your next 10-days of exercise which should include 4 workouts containing a mixture of the above elements.  Ideally the first workout should take place today or tomorrow.

3. Clear your head
A lot of stress - a major contributor to high blood pressure - is rooted in our perception of 'busyness' and feeling overwhelmed.  Often the difference between feeling in control and feeling bounced around the day like a pinball isn't very dramatic - simply taking a moment here and there to review your progress and decide on priorities will make all the difference.

Instant action:

Find a quiet spot and sit down, close your eyes and take 20 deep breaths.  You might be tempted to move but hold onto the moment until you've completed the 20 breaths.  When you've finished, plan a time to do the same tomorrow and every day moving forwards.  Aim to increase the length of time you spend practicing deep breathing every few days.  Not only will you feel calmer but you will be able to organise your day better with a renewed ability to focus on priorities.

Practice all of the above and look out for part 2 of our essential guide to lower blood pressure coming soon...

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Men's Health Week - Sleep Better

As part of Men's Health Week, we're looking at the issue of sleep. 

Not getting enough quality sleep is tough and it only gets harder to cope with rather than easier. How does this effect men particularly?

Many men tend to view sleep as a bonus rather than an essential part of their healthy living plan.  But sleep is when the body regenerates and recharges and if we don't get enough we could be under-performing in every single area of life.

The problem is that men sometimes see missing sleep as a bit of a toughness test and think nothing of scraping by on a very few hours and then relying on a steady stream of caffeine and sugary snacks to pep them up through the day. The limitation of this approach is that it causes the body to run on adrenalin from the moment you leap into action, leading to lack of focus and only serving to delay the inevitable crash. It also compounds the problem of getting a good night's sleep following each day like this and a vicious circle of poor sleep quickly establishes itself.

The solution?

1. Plan for quality sleep from the moment you step out of bed. Everything you eat, drink and do during the day will positively or negatively affect your sleep later.  Make choices that promote health and energy.

2. Eat regularly throughout the day so that your body runs off good fuel rather than adrenalin. You'll find your energy levels are much more consistent this way.

3. Get active during the day to dissipate any adrenalin that your body produces. This will help you stay calm and focused and will help you sleep at night.

4. It's an obvious question but do you know how much sleep you need? When you've worked it out, pick your bed time and your wake time and stick to a routine no matter what.

Sleep works in cycles. If your alarm goes off when you are in a deep sleep you'll find it difficult to wake up. By sticking to the appropriate routine you can ensure you benefit from 4 or 5 complete sleep cycles and time it right so that your alarm goes off when you are sleeping lightly so you wake up refreshed and raring to go.

The Tonic offers comprehensive wellness solutions for men and women in business.  We've been delivering wellbeing programmes for almost 15 years now so if you think your office would benefit from greater engagement with health and wellbeing topics, contact us today. Email us at: info@the-tonic.com

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Men's Health Week - Portion Sizes to Ensure Great Energy

Continuing our series of posts to celebrate Men's Health Week, we're looking at portion sizes today - one of the biggest issues that many men fall foul of when it comes to healthy and balanced eating. 

So how much is too much?

Surprisingly, most people don't know how much they should have on their plate and as a result, they carry on eating after they are full and have lost touch with they need and eat what they want instead.

As a rule of thumb, each meal should be the size of 2 cupped hands and each snack should fill the palm of 1 hand. That's actually a good amount of food, particularly if you space your meals and snacks out throughout the day, but is it smaller than what is normally on your plate? If it is then there's no better time than today to pay a bit more attention to what goes onto your plate and into your stomach.

The fast results you'll get achieve by following this simple guideline?

1. Improved energy levels throughout the day
2. Effective weight management with all food being used for energy and nothing stored as excess fat


So what are you waiting for. Observing the appropriate portion sizes for you and your objectives is a great new habit and an easy one to get into.

The Tonic offers comprehensive wellness solutions for men and women in business.  We've been delivering wellbeing programmes for almost 15 years now so if you think your office would benefit from greater engagement with health and wellbeing topics, contact us today. Email us at: info@the-tonic.com

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Get Ready for Men's Health Week

June 9th 2014 will see the beginning of National Men's Health Week in the UK.

Men's Health Week exists to help men stop for a moment to think about their current lifestyle choices and the effects - positive and negative - that their daily choices have on their health and happiness.

It's also an opportunity to encourage men to seek advice, expert opinion, support and assistance where necessary.  Traditionally men have been excellent at toughing things out or avoiding medical issues wherever possible. Men's Health Week helps raise awareness that this might not always be the best strategy. 

So what can be done to help men engage more with their health? 

1. Throughout next week, we'll publish a series of blogs highlighting healthy living issues that can be challenging for men, and we'll offer solutions for making the right choices and decisions in these areas.  The issues we'll be looking at are all common themes that arise when we deliver workshops and presentations within businesses.

2. We've put together a fact sheet entitled Men's Health, Performance and a Competitive Edge. You can request a copy of the fact sheet by emailing info@the-tonic.com

The Tonic offers comprehensive wellness solutions for men and women in business.  We've been delivering wellbeing programmes for almost 15 years now so if you think your office would benefit from greater engagement with health and wellbeing topics, contact us today. Email us at: info@the-tonic.com

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Men's Health Week - Get Fit Fast

In the last in our series specifically aimed at men to mark Men's Health Week we're looking at fitness and good health.

Specifically, how to find that quick programme that works for you and gets fast results so there's never any need to blame lack of time for not getting stuck in.

Becoming fit and staying fit not only helps your heart and keeps your waist line slimmer, it focuses the mind and encourages other good habits like better eating, effective stress management and good balance in your routine. It's a great way to raise your performance in all aspects of life.

The key to fitness programmes succeeding is all about speed and appeal. What we call Male Pattern Fitness.

We've all tried new fitness programmes that fail after 2-3 sessions and that's because they either didn't suit us or they required too much time which we weren't willing to give. Here are 3 excellent ways to get the most fitness out of half an hour - so no room for "I haven't got time".

1. Interval Training

Focus on quick bursts of high intensity activity mixed with recovering on the go for twice the results in half the time

2. Circuits

Put together a selection of key exercises and run through them in quick succession to combine cardio and strength training in a short space of time

3. Team sports - real or virtual
This is about using technology to push you further.  Make your exercise and activity social with some team sports or group cycling, running, hiking or anything else you enjoy.  You can also get online to boost your engagement by using Garmin, Strava, Nike+ or a whole host of gadgets and Apps to spur you on the greater wellness results.  The more motivation you surround yourself with, the better use you'll make of all your exercise time and the greater the chance you will reach your goals quickly.

We hope something you've read over the course of Men's Health Week has resonated with you and will be helpful for your staff and your business.  Always remember, thinking about wellbeing is a great start, putting new strategies and actions into practice is what really makes the difference.  Call us on 020 8995 1302 if you'd like advice on motivating and inspiring your colleagues towards great wellness results.

The Tonic offers comprehensive wellness solutions for men and women in business.  We've been delivering wellbeing programmes for almost 15 years now so if you think your office would benefit from greater engagement with health and wellbeing topics, contact us today. Email us at: info@the-tonic.com

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Men's Health Week - Know Your Numbers

When it comes to business facts and figures, men tend to know their numbers inside out. But what about other numbers that really matter?  Now there's a challenge. We're talking about Blood Pressure, Resting Heart Rate, Blood Sugar and Cholesterol.

The numbers that really make a difference to life. But why are they so crucial and what's the best way to monitor and manage them?

Taking vital measurements such as blood pressure can be the difference between spotting a health problem early on and fixing it easily, or someone facing a major health crisis somewhere down the line. Stress in offices can be a major contributor to high numbers that need addressing but if a man doesn't visit his GP or work doesn't offer a screening programme, chances are that this will go unchecked until it's too late. We've screened clients who haven't had their numbers checked in 20 years!

3 reasons to get your numbers checked sooner rather than later:

1. You can't tell from the outside what the state of your health is

2. Any problems that are spotted can be addressed quickly and changes can be made to your lifestyle to remedy them

3. Age doesn't count when it comes to this aspect of your life. A 21 year old could have seriously high blood pressure - not just a 50 year old

We'd advise getting checks done every 6 months and if needed, you'll be asked to come back in between.

The Tonic offers comprehensive wellness solutions for men and women in business.  We've been delivering wellbeing programmes for almost 15 years now so if you think your office would benefit from greater engagement with health and wellbeing topics, contact us today. Email us at: info@the-tonic.com

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Some Wellbeing Inspiration for the Spring

Time for some new progress updates from a selection of our recent workshop participants.  

As usual, the route to success is a familiar one with all these people identifying simple changes and taking prompt and consistent action.  Always illustrating how much can be achieved in just a few weeks when you put your mind to it...

_____

I really took on board the contents of your presentation!!!

I have cut my alcohol consumption by 25%, not always sticking to the mon-thurs rule but having the same net effect! I have also cut down to one cup of tea a day reducing my caffeine and also resulting in 6 fewer spoons of sugar a day! I have lost 5 pounds, sleep better, I had quite raw skin on my face and it is so much better!!!

I have started to relax by giving myself jobs to do when I get home, I am a home maker and anything to make the home better will help me relax!

  

Thanks for the inspiration!

_____

 

I have improved eating breakfast most days and I also added to this objective to chew my food!   And I have discovered food tastes better when you actually chew it

I am working hard on my posture when at my desk and driving.

I have begun reviewing my diary in an effort to make time for exercise in the week – still work in progress

Thanks again, I found this useful to check myself

_____

I’m doing my very best to get 10,000 steps in every day by making it a point to take a walk at lunch with my pedometer – no matter what!

 

Being more conscious of my water intake too. Still working on portion sizes….I do love my food! It’s mostly all healthy though.

Thanks again and see you soon

_____

Can't believe where time goes!
I'm very well thank you, I hope you're doing well too?

I've made good progress with going to the gym 5x a week, and water consumption. I've managed to get my 5k run down to 27 mins and feel fitter and healthier for it.

Eating habits have been more challenging, going for regular breaks and eating right whilst at work being my main opportunity still, however have got better with days off and meals when at home.

Sleep - hmmm I'm still up! Some days are better than others but still lots of room for improvement.

I'm following you on twitter so I can keep you up to date, and get hints and tips.

_____

Hope you're well - thank you for the reminder about my personal well being targets.

- I have joined a running club along the Thames Path route which has given me some me time and inspires me to get home at a decent hour after work to enjoy that release
- I am getting better at making time for breakfast every day - I would say I manage it 3 times a week and the other mornings grab a banana for the car so it's still something I need to work on
- I bought a flask and have it on my desk throughout the day which has helped me rehydrate and reduced headaches I was having for a while.

Thanks again

_____

Thanks for the reminder, I have been trying hard, only managed small steps but feel better:

1. Exercise has not increased as much as I would have liked, but I do get off the tube one stop earlier which means just under a mile walk to the office - a good start to the day rather than battling through hundreds of people ! 

2. Definitely drinking more water and probably less coffee, still need to drink less coffee

3. Eating more fruit, nuts rather than biscuits and looking at sugar content

4. Sleep pattern has improved

  

Thanks for your support

_____

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Announcing our Be the Boss of February Winner

Congratulations to Umairah Mohammed who is our Boss of February!

Umairah did a fantastic job of deciding how she wanted to get the most out of her wellbeing for the month, and has influenced others around her to make progress while using their support to maintain her own motivation.

You can read her story below - we're very impressed... 

What lifestyle changes did you make during February?  

Ensuring I stick to 2 sessions per week of exercise. Try to do more but have successfully exercised twice a week. Attend the office gym with colleagues where we motivate each other to go. 

How did these changes benefit you and those around you (family, friends, and colleagues)?

Generally feel better in myself just knowing that I am doing exercise, it’s definitely setting a good example for my kids who are 15 & 17½ so at a age where they should be doing more activities. 

With colleagues there are a few of us who do the gym classes together now, so it helps us push each other. The key thing I’ve understood is that it’s better that I continuously do a bit of exercise rather than go crazy for a few months & then give up. 

Did anything get in the way of your wellbeing during February?

No

Did you find the daily tips helpful?

Yes, and I forwarded them to a few colleagues/family/son. Useful things like eating habits/ sleeping habits. Even though we know a lot of this stuff it was good to get reminders so that we didn’t lose focus.

Well done again.

We also received some great feedback on the programme from people who took part, including the comments below.  It's great to know the programme made a real difference.

'I’ve found your emails truly inspiring and helpful.  I’d be really happy to continue receiving any kinds of tips available. It’s been one of the best things about my mornings in February – starting off with the daily tips.

'The Tonic absolutely made a difference to my February!  This is normally the most difficult time of year for me….for some reason, it’s always the last week of February but this year was different.  With the daily ‘Be The Boss of February’ updates, I felt motivated, hopeful and as we have moved into March, I have started to regain control of life, paying particularly attention to healthy eating and a biggie for me, re-introducing exercise!! Thank you!!'

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The Essential Guide to Winter Wellness

To help everyone stay on track with positive lifestyle choices through the winter, we've put together 'The Essential Guide to Winter Wellness' containing tips and advice that will ensure great health and energy for December, January and February, and also guarantee that 2014 gets off to a flying start.

Boost Your Immunity for Winter

Winter is the prime time for coughs and colds, so make sure you eat plenty of leafy green vegetables and fruit that is packed with vitamin C. Blueberries, blackberries, broccoli, green cabbage, spinach, raspberries, tangerines and grapefruit are all great sources of vitamin C.

Stay Hydrated All Year Round

It may be cold outside but indoor heating can leave you feeling tired and sluggish.  Make sure you continue to drink your 2-litres of water a day. You may not fancy water in the colder weather, so experiment with green tea, Red Bush or peppermint tea.  Good hydration will boost energy in all weathers.

Stay Warm While Staying in Shape

Beware those warming coffees don't cause your weight to creep up.  When choosing your hot drinks, bear in mind that a grande full fat milk latte contains 220 calories, 11g of fat and 4 teaspoons of sugar.  A grande skimmed milk latte contains no fat, which means a saving of 90 calories per drink.  A grande Americano has no fat, no sugar and only contains calories if you add milk.  Make your choices wisely.

Beat Winter Blues

Lack of sunshine and daylight can have a profound effect on our emotions. For some people, this causes low mood, irritability and lack of energy during autumn and winter. Winter depression, or seasonal affective disorder (SAD), affects women more than men. Symptoms include a lack of interest in socialising, daytime sleepiness, a craving for starchy foods and an increased need for sleep. Seek daylight where you can and remember that exercise is the perfect way to boost mood because it releases your body's natural feel-good hormones. 

Modify Your Winter Workouts

No matter how good your exercise routine is during the summer, it’s likely that you’ll need to modify your approach during the winter.  Even if you’re a gym regular, the thought of getting there in the cold and dark can be enough to put you off your workout.  If you’re more used to exercising outside you’ll definitely need to come up with some alternatives during adverse weather.  It’s best to acknowledge that your summer routine will need some changes and be creative with your alternatives. 

Focus on indoor activities when the weather is really bad – a quick circuit routine at home would be great – and aim to get outside when you can.  Put the emphasis on shorter, higher intensity workouts to save time and make firm plans for when you’ll fit your exercise sessions in.  Be clear on where you want to end up with your fitness levels and body shape come the Spring, and you’ll be diligent about sticking to your schedule one way or another, regardless of how cold, wet, dark or snowy it is outside.

Sleep Well, but Don’t Hibernate

Our regular advice is to be as consistent as possible with your sleep routine but the one caveat to this is just check whether or not you might need a small adjustment to your routine for the period when the clocks have changed.  Fewer hours of daylight and a shift to winter weather conditions may mean that you need a little more shut eye each night than in the summer.  Experiment to find the best bedtime and wake time for your routine both for winter and the summer.  But remember, the shift will likely be a small one and don’t be tempted to change the routine dramatically as too much sleep can be as bad for us as too little.  Once you’ve established the routine for each season, stick to it, regularly.

Remember, Christmas Should Be Fun So Make A Plan To Enjoy It

December can be a particularly busy month for work events and social gatherings, but attend everything and you’ll be exhausted.  Be selective about what you say yes to and plan in advance what you’ll be eating and how much alcohol you’ll drink at each event and over the course of each week.  Blindly hoping that you can get through the festive season intact is a risky strategy and could leave you in need of a rest in January, whereas a bit of planning will see you through Christmas and New Year feeling balanced and in control, and will dramatically increase your enjoyment of the whole period.

Get Ahead for 2014

If you anticipate you’ll be making healthy lifestyle changes for next year, get ahead of the game by ensuring one positive action each day, starting today, to help you feel good and optimise your energy.  Beginning the New Year already on the road to great healthy results is a very positive place to be.

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