3-Step Wellness: Issue, Solution, Results

We love it when people who attend our workshops are inspired to take quick and decisive action.  

Here's one recent example of how easy it can be to highlight areas that would benefit from improvement, establish specifically what action to take for quick results and then just get on with it.  

Everyone could benefit from following the strategy employed by this participant.  Here's their feedback.

'I would like to thank you for the tips you gave during the wellness session.  The actions that I took away and have found solutions for are as follows:

Issue 1: Due to the nature my of role I have to manage a considerable amount of travel which can impact on my level of exercise and the type of food available

Solutions:

1) Take trainers away with me so I can fit in a walk around meetings

2) Inform meeting organisers of dietary needs even if there has been no request for dietary needs. Take, where possible, own fruit and healthy options in luggage.

Issue 2: Level of workload due to travel and maintaining a day job can impact on the level of sleep i.e. using sleep time, particularly when travelling to catch up with emails etc

Solutions:

1) Plan, when less busy, work schedule to accommodate these requirements

2) Ensure there is a clear cut off time so sleeping hours are not reduced

3) Clearly communicate what is and what is not achievable to stakeholders 

Many thanks'

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A Fantastic Exercise Recovery Strategy

In our recent article in Men's Running Magazine, 17 Ways to a Faster Recovery, I mentioned using the foam roller to stretch out tight muscles and rebalance your body.

We've worked with lots of people who've managed to fix some quite painful and sometimes long-term injuries using the foam roller so we're big fans of making rolling a regular part of your routine.

In the June edition of Women's Running Magazine there's a guide to how to best use the foam roller and they've kindly let us reproduce the article here.

Try adding some of these suggestions to your weekly exercise schedule.  Our personal favourite is the ITB (iliotibial band) release.  It can be painful but it's the answer to a lot of knee pain experienced by runners and cyclists.

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A Running Event with a Difference

We know that many people are spurred on to great wellness results by the motivation of a specific event or challenge, so I wanted to share details of this event which is a little bit different.

Red Bull Wings For Life World Run

It's different because you don't just compete against the clock, or even only against your fellow competitors alongside you, but with people all over the world at the same time.

Which makes it an ideal event for global family, friends and businesses.

Also, there's no set distance, you can decide how far or fast you want to run.

Which makes it ideal for runners of all levels.

It takes place on May 4th and you can find out more details at the website.

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Wellness Updates, Inspiration & Determination

We like to stay in touch with everyone we work with and we've had some great updates this week from a group we last saw a month ago.  

They all committed to make some changes with their wellness and here's how some of them are getting on.  As usual it's simple changes that make the biggest difference.  Remember this when thinking about your own lifestyle changes...

'All is good here.  I have stopped picking between meals and I am exercising regularly (swimming and jogging).  I feel good and energised. I am working on achieving my target!'

'I have managed at least 1 off-road bike ride each week (1 hour) during the working day and I am definitely drinking more water.'

'I have been running, rowing and playing football on Sundays and meeting my aim of a minimum 3 activities per week. Have also been doing some things with the family – my youngest son and I went cycling together covering about 12K and he sometimes has cycled whilst I run.'

'All well.  I shifted my exercise routine to mid-afternoons which seems to work really well for me.  I’m doing some yoga/stretching early am and late pm too.'

'My posture in the office is improving. Actually I have changed my office chair in order to help to improve more.'

'I am doing ok. Almost daily exercise for 20 minutes on treadmill or equivalent.'

And we loved this update on one participant regarding their objectives:

• Run 10 x before end March they say the first one is the hardest… but I will make it...

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Get Moving on Monday: It's Sport Your Trainers Day

Next Monday, March 10th, is Sport Your Trainers Day.  It's an event organised to get people thinking about the forthcoming Commonwealth Games in Glasgow.

It's also a great opportunity for everyone to engage with their own current level of exercise or maybe try out some new activities.

So why not think about the following ideas for yourself and your colleagues.  These are simple suggestions of how you could get everyone involved in some activity and add a bit of fun to the proceedings.

• Encourage all members of your team, department or business to commit to completing 10,000 steps on Monday 10th.  You could award prizes for the individual or group with the highest number of steps for the day.

• The weather looks as though it'll be fine on Monday so encourage as many people as you can to get their trainers on and get outside at lunchtime.  Not only will they get some extra activity but they'll benefit from a break and some fresh air leaving them energised for the afternoon.

• Send a note challenging everyone to make the most innovative use of Sport Your Trainers Day.  Encourage people to try out a new event, sport, class or way to get active today and share success stories to inspire others around the business.

One thing you can be sure of, some of the ways in which people get active on the day will give them motivation and inspiration to remain active for weeks or months to come.

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Be Ready for Race Day

In the March edition of Women's Running Magazine we outline how to plan for and get the most out of your first event

Advice includes:

• Choosing the location for your first event
• What size event to go for
• Choose your distance
• Road or off-road?
• Planning race day kit

Read the full feature by clicking on the images below.

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A Wellness Update That Made Us Smile

We're up and running with our Be the Boss of February programme and we've had some great feedback already including the message below that has cheered up our team who mostly live, work and exercise in a currently cold and wet UK.

If you haven't yet signed up for the programme please get in touch.  It's free and we've already got quite a number of colleagues participating and encouraging each other on to great things so the more the merrier.  Here's what one of our previous participants had to say about the current advice...

'Am enjoying the tips Jeff.

I've used the "Boss of February" as a catalyst to get back to the routine I had during the programme. So, it's a brisk morning run at 5 in the game park where I live with all sorts of odd glances from the antelope and warthogs; plenty of stretches; and watching the intake of chocolatey-cakey-muffinny-thingummies.

As a matter of interest for the sleep story (day 3 tip) - it's well documented that, past 40, the andropause starts kicking in and one of the symptoms is irregular sleeping patterns. Your tips today are relevant for this of us in that age bracket…Keeping a record is an excellent plan.

Thanks Jeff'

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Watch Out: Wellness Can Be Addictive

It's great when people take part in our wellness programmes, try new things and find activities that they enjoy and can welcome into their regular routine. 

Here's a note from someone who did just that recently.

'Just a few words to update you on a lasting impact from the fitness part of our wellness programme. 

Thanks to the introduction to yoga at the morning sessions I have become a little addicted to the wellness feeling after a yoga class and am now taking a yoga class every Sunday afternoon – I'm even contemplating a yoga trip to India… 

Well… before doing that, there is the half marathon taking place in Copenhagen at the end March that I have signed up for, so the running has to be stepped up a bit!'

That's what we call making the most of the opportunity to assess your wellness and make a few key changes.

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7 Basic But Essential Running Training Tips

There's a lot of marathon talk around at the moment so I thought it worth a reminder of some of the fundamentals in the quest for a good performance over the distance.

There's a whole host of things to consider in the lead up to running 26.2 miles, and with a few people incurring minor injuries as their event approaches they enter the business end of their training plan, keeping the basics in mind is ever more important.

Incidentally, you don't have to be training for a marathon for these tips to help.  These guidelines are relevant to get the best out of training for any distance of running, or even when just running for fun!

1) Increase the duration of your long runs steadily and progressively over the weeks.  Do not be tempted to make a big jump up in mileage from one week to the next, even if you feel good.  Gentle adaptation for the body is best for staying injury free.

2) Complete one or two short runs during the week to supplement your weekend long run.  These can be hill training or interval training sessions for maximum results in the shortest time.   

3) Include one dedicated strength training session each week.  You can include some strength training as part of your hill or interval sessions but try to keep one session a week for strength / core / stability training.

4) Include plenty of stretching in your schedule.  I know, why spend time stretching when you could be running?  Trust me, your overall progress will be best if you can follow your weekly plan without interruption by injury, and stretching can keep many likely injuries at bay.  Include a few minutes to stretch after every session and also stretch various muscles as you move around your daily routine.

5) Make sure you are always well hydrated

6) Fuel yourself well at all times. Follow a consistent day-to-day healthy eating routine so that you can get the best out of each training session and also recover effectively.  This doesn't mean a puritanical regime, it means striking the right balance for you each week.

7) Know when to rest.  By rest I mean know when to take a day or two off training to allow your body to recover and adapt fully and also know when to get some sleep.  Recovery is as much a part of your schedule as running so make it count.

If you'd like more running related advice and some sample workouts take a look through our recent series in Men's Running Magazine on how to fit your run training into a busy schedule.

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Look Good, Feel Good, Do Good

Running a marathon is on the bucket list for many people.  It's a serious challenge but an excellent one to focus the mind on some quality training and there's no greater sense of achievement when you cross the finish line.  

The London Marathon is arguably the most exciting in the calendar but it's not easy to get a place.  One way to guarantee a slot is via a charity and if you're contemplating this route we'd highly recommend you run for team Whizz Kidz.

I spent time with the charity last year and they do some AMAZING work.  I've seen first hand what a huge difference their fundraising money makes to children and young adults.

So if you, or anyone you know, is looking to run the marathon and doesn't yet have a place - maybe a family member, colleagues, clients or contacts - point them in the direction of Whizz Kidz.  It's a great charity to raise money for, run by fantastic people who simply want to make the biggest difference possible to children who face far bigger challenges than running 26 miles.

__________

TEAM WHIZZ-KIDZ is recruiting for the 2014 Virgin Money London Marathon!

 

The London Marathon is one of life’s greatest challenges – by running it in aid of Whizz-Kidz, it has the potential to be one of the most rewarding. As one of the most iconic events in not just your running calendar but in British culture, this is an experience not to be missed.

 

Whether you have gone the distance before or are new to the running scene – Whizz-Kidz will support you every step of the way.

 

By running the London Marathon for Whizz-Kidz, you can use the most active day of your life to provide an active lifetime for disabled children and young people around the UK. For those of you who can’t make up your mind, here’s Steve, one of our 2013 London Marathon runners who tells us just why it is he enjoyed running for us so much.

 

Training and running the marathon is a big challenge but Whizz-Kidz would be with you every step of the way! We ask you to pledge to raise at least £1,600 and to show you how grateful we are, you will benefit from the following:

 

 

·         Access to our very own Team Coach.

·         A training schedule.

·         Online support from our dedicated Team Whizz-Kidz Facebook page.

·         An eye-catching Whizz-Kidz running vest.

·         Support events including two training days.

·         The loudest cheering points on the course where you need them most.

·         The chance to meet Whizz-Kidz beneficiaries at team socials.

·         Personal support from the Whizz-Kidz Events team.

·         A post-race reception with a well-deserved massage, food, drink and a theatre to watch the rest of the race in! 

 

If you want to join TEAM WHIZZ-KIDZ please email events@whizz-kidz.org.uk and ask for an application form or download it at www.whizz-kidz.org.uk/getinvolved/events/londonmarathon

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10 Commandments for New Runners

In the February edition of Men's Running Magazine we outline 10 things that are essential for both new and experienced runners.

Keep these guidelines in mind throughout your running career and you'll always be on track for success.

You can read the full article by clicking the pages below to explore:

1. It's a marathon not a sprint
2. Learn to listen to your body
3. Develop a support team
4. Variety is the spice of running
5. It's not just about the running
6. Challenge yourself
7. Train with a partner or join a club
8. Regularity if everything
9. Running makes the world a brighter place
10. The right kit is essential

There's also a 4-week plan to help you get set up for your first 5K.

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Simple Stretches for Executive Runners

Runners who don't stretch regularly risk injury and compromised performance.  Thankfully though, good flexibility is well within reach.  All you need to do is follow our guidelines from Women's Running Magazine.

It's a common issue for busy workers who also like to run - the positions we adopt for our working routine can sometimes create problems with our running posture and position.

This article explains how to stretch regularly both to move more freely and reduce stress during the working day and to ensure you run efficiently and consistently.

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Four Weeks to Run Your First 5K

While we're on the subject of running, 5K in particular, for anyone looking to get started with running and work towards this distance, here's a feature we wrote for Men's Running Magazine to help you on your way.

Click the images below for some simple running advice and a 4-week training plan to get you going.

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Leadership, Strategy And A Race Round The Park

This week one of our wellness programmes featured a 5KM challenge.

It's part of a leadership programme that we work on regularly and the 5K challenge has become a major feature. It doesn't matter how fit you are, taking part is what counts.

The event is a lot of fun for everyone and there are always some keen runners in every group so the competition to be the winner can be quite interesting, but more of that below in our list of three reasons why this type of wellness initiative is a valuable asset to any leadership event:

1) Targeted shared experiences enhance team dynamics and performance
75% of the group took part which is a fantastic turn out for an optional physical activity.  Some ran or walked 5km for the first time, some set a personal record for running the distance, some were out to get some fresh air in the middle of a day of study, some made the most of the social element.  Whatever their individual aims were in taking part, everyone finished the event with a sense of achievement and a great shared experience.  The post-event review and analysis continued throughout the day.

2) Small challenge can create big results
To develop people we need to help them challenge themselves and this can be achieved by creating a variety of environments where they can sign up to initiatives that don't appear to include a huge risk but provide the opportunity for people to walk away from them with a huge sense of satisfaction and achievement.

Prior to the event, most of the group were playing down their expectations of how they would perform.  Aside from a handful of regular runners, the majority of those who took part were just hoping to make it round the course or were planning a mixture of running and walking or a steady stroll around the entire distance.  As it turned out, everyone did better than they expected.  Spurred on by their colleagues and supported by fellow group members they all ran further or faster than anticipated and were pleasantly surprised that a little bit of a push helped them achieve a lot more than they had expected.

3) Bridge the gap between strategy and reality
The keen runners in the group had many conversations ahead of the event about how they would pace the race, what speed they'd start at and what order they expected to finish in.  When the starting gun went, all plans went out of the window.  A couple started faster than everyone expected, others had to decide to go with them or start slower and try to catch up later on.  The tactics were fascinating to watch.  At the finish line everyone was happy with the race they had run even if it hadn't quite gone as they had expected.

For this group the race was a great metaphor for business.  Planning and strategy are all very well but you can only find out what you're capable of and how you can deliver under pressure when you put yourself into a live, dynamic and evolving situation.

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Beat The Clock part 2

Read the next instalment of our series on how to fit exercise into your working day as featured in Men's Running Magazine.

A healthy snack

A quick workout

Fix your mindset

Exercise / activity for your daily routine

Training tips from the world of elite performance

Training tips for the world of business

Read part 1 of the series here

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Boost Fitness Fast: Rise to the challenge of hill training

Hill training is one of the most effective ways of sharpening your fitness in a short time.

Tackling hills may seem daunting, but with the right technique and a positive attitude you'll achieve peak performance every time.  For anyone pushed for exercise time, it's the perfect solution.

So, to help you get started, here are some top tips I wrote for Women's Running Magazine on how to get the most out of your hill training.

Image by Michael Lokner Flickr

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A Time Saving Training Plan

Most busy workers are pushed for time so will benefit from trying this treadmill training plan I wrote for Women's Running Magazine.

Working out this way will guarantee a quality 30-minute exercise session with great results.

The speeds can be adjusted to suit individual needs and ensure that following this pattern of steadily increasing intensity towards an all out effort will boost anyone's fitness beyond current levels.

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Start the day right

Run before breakfast and you could burn up to 20% more body fat, according to research from Northumbria University.

Scientists sought to find out whether the benefits of exercising on an empty stomach were offset by extra calories being consumed later in the day.  They discovered that those who had exercised in the morning did not consume additional calories to compensate for their activity, and they burned more fat than those who exercised after breakfast.*

This is useful to know but there are two things to remember:

1) A small breakfast prior to exercise could help you work out for longer or with greater intensity, increasing your fat burn yet further

2) If you ensure your workout schedule is regular, you'll be an efficient fat burner whatever time of day you find to exercise

So, if you really want maximum fat burning, check your schedule to accommodate exercise every 2-3 days and work hard during each training session.

*Source Women's Running Magazine

Image by lululemon athletica Flickr

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Beat the clock

Too busy for a decent workout?

These quick-fire tips I wrote for Men's Running Magazine will keep your fitness up without straying too far from your desk.

• A healthy snack
• A quick workout
• Fix your mindset
• Exercise / activity for your daily routine
• Training tips from the world of elite performance
• Training tips for the world of business

Please get in touch if you'd like a PDF copy of the article emailed to you.

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Inspiring wellness success stories 3

Next up in our series, a guy who has lost 25+kg over the last 2 years and has more energy, much to the benefit of himself and his family.  Here's how he did it:

The date of your wellbeing programme:

Nov 2010 & Jan 2011

The lifestyle changes you made during programme:

Diet: avoid too much sugar, eat little and often, drink water throughout the day and stopped drinking sugary drinks

Exercise: Vary the running

The lifestyle changes you made following programme

Kept up with the diet elements as above, and have cut down on drinking (its taken a while!).  Exercise wise – kept up with varied running techniques (c. 25k a week), do stretching, weights, skipping sessions and min 60 press-ups a day (I could not do one when I was on the programme!)

The lifestyle changes that have stuck with you to the present day

No more than one coffee a day, no sugary drinks, eat little and often, plenty of water, reduced alcohol, and started to cook.

The secrets of your success with wellbeing

The programme was a key turning point and I feel healthier. Yes I may slip up on occasions (celebrating too much, a slice of cake etc..) but its all about moderation and awareness.

What advice that you received made the greatest impact on you?

The healthy eating advice

The biggest benefits of making your lifestyle changes?

Living longer I hope! Lost a lot of weight (25+kilos), have more energy for life  

Anything that got in the way of success with wellbeing

Diary challenges but I have a flexible approach to running sessions (as long as its 3 times a week)

When wellbeing is working for you, what are the key elements that make the difference?  

Running and improving my times, being able to exercise strenuously and wanting to do it again knowing that I need to pay attention to my diet if I am serious about improving. Being active feels better for both my family and myself. 

Read the previous instalment of our Inspiring Success Stories

Contact us to find out how we can help people in your organisation achieve fantastic wellness results.  info@the-tonic.com

Image by happy via Flickr

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