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.

Read more on this article...

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. 

Read more on this article...

33 Ideas to Improve Heart Health & Reduce Blood Pressure

Blood pressure is always a hot topic of discussion in our work so we've come up with a host of simple suggestions on how you can help colleagues improve the health of their heart, as well as step up their general health, wellbeing and performance.

We'll be sharing the advice over the coming weeks, starting today with a few of our recent blog posts which include 28 easy to implement healthy heart lifestyle changes:

5 instant fixes to ensure perfect blood pressure

9 top tips to help manage pressure

Walk or run your way to lower blood pressure and cholesterol levels

Alcohol, blood pressure and successful strategies for healthy drinking

Simple strategies for healthy blood pressure

Six top lifestyle changes for reducing stress in the workplace

If you're looking for ways to raise wellbeing awareness and help colleagues improve their health and energy, here are 5 great ideas you can put into action right away:

1) Set up blood pressure checks  
We can arrange blood pressure checks for staff and also provide everyone with a practical action plan to optimise fitness, diet, sleep and stress management 

2) Arrange a wellness workshop
Workshops are great for education, accountability and action.  We have a range of wellness workshops including, 'the best training I've ever attended'.

3) Organise a wellbeing event
A wellbeing day provides a great opportunity for staff to ask questions and discover key information that makes a huge difference to how they feel and how they perform. 'Feedback has been great and take up was high too'.

4) Read our 29 tips to keep staff healthy in 2014 

5) 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.

Read more on this article...

Free Toolkit To Boost Health & Energy In Your Organisation

To make it easy to keep your staff healthy, happy, engaged and motivated, sign up for our free wellness toolkit.  

The toolkit includes access to everything you need to inspire colleagues to get active, eat well, sleep better, build personal resilience and achieve a balanced lifestyle.  

The toolkit contains:

• Regular wellbeing tips: practical advice for your colleagues and strategic input for your business

• A regularly updated catalogue of fact sheets on key wellbeing topics

• Real world reviews of wellness initiatives in action to help you refine your ideal programme

• A complimentary wellbeing audit for your business - the simplest way to pinpoint how to take the wellbeing of your staff to the next level

• Preferential rates on our wellbeing workshops leading to results like these: 'More energy, less stress, get fit and eat well'

• Preferential rates on our wellbeing days and events generating feedback like this: 'How to run an amazing wellbeing event'

To receive your free company wellness toolkit all you need to do is email us at info@the-tonic.com and write 'wellness toolkit' in the subject line.

Read more on this article...

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

Read more on this article...

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

Read more on this article...

More Wellness Changes Paying Dividends in 2014

Earlier this week we shared some simple lifestyle changes that a few of our workshop participants had implemented over recent weeks and already benefited from hugely in 2014.  

A number of you said that you found the information useful as a top-up to your New Year motivation so here are some more success stories from individuals who decided in early December to give a higher priority to their health and wellbeing.

'I have made several small steps that have helped me massively.  I wake up 15 minutes earlier to give me time for a good breakfast and I began taking 5 smaller meals and snacks through the day.  I've increased my fruit intake, added nuts to my routine and am much better at staying hydrated.  I still ride my bike to work and have added some swimming to my weekly routine.  I no longer allow my phone into the bedroom which helps me unwind more easily at the end of the day and I sleep better.'

'Unbelievably I've lost 3.5kg since Christmas.  I feel much better.  I joined a gym and have been 2-3 times each week.  I'm drinking more water and less coffee and have slept at least 7 hours every night.'

'Eating more regular, smaller meals has given me steady energy levels leading to better concentration and more sustainable effectiveness at work and home.  I stay hydrated, have reduced my sugar intake, I'm using an App to count my daily steps and I'm getting back into running as part of my exercise routine.'

Read more on this article...

Wellness Changes Working Already in 2014

I read a suggestion the other day that many people have already given up on their New Year wellness resolutions by this point.  Actually, the theory is that the majority only last 10 days before they revert to their previous behaviour.

Thankfully, this isn't the case for those we work with so, after checking in with a selection of workshop attendees we first had contact with in November and December, we thought you'd like to know which lifestyle changes have been the easiest for them to make and maintain.

We've also included details of how the changes have benefited these people because, let's face it, this is the most motivating piece of the puzzle.  Not what we change but how it makes us feel better.

So here's a selection to begin with and we'll keep you updated with more over the coming days to help you stay focused and motivated on your wellness objectives for the coming year. All good illustrations that if you can get beyond the 10 days and manage a month or two of your new habits, the results really can be dramatic.

'I used to think I didn't like to go to the gym early in the morning but trying your early sessions was surprisingly positive and I now go to the gym twice a week at 6am and the result is fantastic.  I return in time to have breakfast with my wife and she comments that I'm a different person after exercise - full of energy.'

'I drink more water and less coffee.  I also now go to bed at 11pm and sleep for 7-8 hours.  I am now more productive in the day and sleep better which provides me with energy that lasts from morning until night time.'

'I've started having breakfast, eating a smaller lunch and evening meal and fitting in healthy snacks.  I've also gone from no exercise to getting active three times each week so far.  I feel these changes are integral to my professional success and, after all, it's worth doing as I'm the one that gains the most.'

Read more on this article...

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.

Read more on this article...

Some Super Efficient Training Advice For Runners

High-intensity interval training (HIIT) requires hard work in short bursts.

But it's well worth the effort.

In our latest feature in Women's Running Magazine we outline the benefits to runners of including this type of training in your regular routine, including:

• Boost fitness fast
• Add some variety to your training schedule
• Improve speed and stamina

Click on the full article for more details.

Read more on this article...

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.

Read more on this article...

Beat the Clock Part 11

The January edition of Men's Running Magazine has some fantastic motivation for the New Year including a feature called 'Man vs Jan' - a great reminder that, whether you're a man or not, and regardless of the month, a great strategy in the quest for health and fitness is to do something positive towards your goal every single day.

You'll also find our monthly Beat the Clock feature to help you stay in shape during a busy schedule.

You can read all the previous instalments of the series starting here.

Read more on this article...

Wellness, Energy & Engagement For Your Organisation in 2014

We're often asked what difference wellness initiatives can make to employees and organisations, so in a previous post, A Little New Year Wellness Motivation, I shared some comments from individuals that describe how lifestyle changes have had a positive impact on their lives.  These comments demonstrate that identifying and making key changes can be hugely beneficial.

When it comes to helping people reach their wellness goals, it's important how you communicate with them and inspire them in an area that may have been on their to-do list for a while but they may still be struggling with.  That's why we're so pleased when we get positive feedback for our wellness workshops and events.

So here I wanted to share some comments we've received on recent work; feedback which constitutes 9 great reasons why we are the right people to help you design and implement wellness initiatives in your business:

I have had excellent feedback from my colleagues who all thoroughly enjoyed your sessions! 

I thought your presentation to us was excellent, by the way. Really informative.

I'd like to take the opportunity to say I very much enjoyed your sessions on the course.

I found your session remarkable, not only in content, but simply the fact that this had been put on the agenda at all – that in itself was an epiphany!  Realising that putting my health at the HEART of my working life, instead of trying to tag it on the side was a revaluation and has completely changed the way I see it.

Thanks again for a really good workshop.

The Tonic and Jeff were recommended to us as a provider of wellness solutions. Staff wellbeing and mental health is important to Roffey Park and we promote and encourage health and wellbeing through a range of activities, aligned to our purpose and values. We wanted to offer all staff the opportunity to attend a half day workshop on Health and Wellbeing covering exercise, diet, sleep and relaxation. Staff feedback was overwhelmingly positive with comments such as “An excellent and informative session”, “Useful insights particularly the sleep cycle” and “Opportunity to reflect on small changes which I could make to improve my wellbeing.  

Jeff Archer from The Tonic joined our team day yesterday to deliver a workshop on building resilience, it was a great session so big thanks to Jeff and to yourself for setting it up – thank you.

The wellness sessions were a highlight of the programme.

Thanks for the session, I found it very useful and it's good that the company thinks this type of thing is important for its employees.

If you'd like to discuss how best to use wellness initiatives to boost energy and engagement in your business for 2014, please get in touch and we'd be happy to help.

Read more on this article...

A Little New Year Wellness Motivation

Now that you've decided what to aim for with your New Year wellness, and you're crystal clear on what you're going to achieve in 2014, the simplest way to succeed is to focus your mind regularly on the positive results that will soon be yours.  

Whether you're looking to lose weight, tone up, get fitter, experience better energy or improve your work-life balance; regularly visualising success and having achieved the results you want will be the most motivating way to stay on track.

So avoid thinking too much about each individual exercise session, healthy snack, early night or change in your regular routine.  Instead think consistently about where you want to get to with all of these actions and behaviours.  Conduct each day with your end goals clearly in vision.

Have your plan and execute it unquestioningly.  Don't deviate from what you know you need to do.  Not for a moment.

If you ever do feel tempted to wander off track, simply take a moment to re-focus on your desired end results.  And if you're struggling to keep sight of the great results that you could achieve, take a look at some of the comments below, all from people we've worked with over recent months.  If you can stay focused on making simple improvements like these that have such a dramatic and positive impact, you'll always make the right choices.

It's simple stuff, but very effective

I’ve reviewed my diet - big success! I now eat porridge for breakfast every morning, take a lunch box of healthy snacks i.e. cucumber / tomatoes / peppers to snack on and eat a balanced healthy meal. I feel so much better for this and don't find myself being hungry all the time!! I have also cut down on my coffee intake and have a smoothie instead!

I've increased the gym and have started swimming again. I feel great.

So far I have implemented your advice and it works well, especially the 'circuit exercises' which were an eye opener for me.  I am feeling good.

I can say that I have made some progress. I have snacks during a day, I am focusing on healthier dinner and I have set up some activities for the specific day within each week.

It's going well, definitely getting better with my eating and hydrating.

Not using laptop on late evenings has made a huge difference to my sleep cycle and how awake I feel in morning

I find with the increased exercise, the better sleeping and drinking more water come naturally.

I am getting the required amount of sleep probably for the first time in almost 4 years which has made a difference.

All commitments going well thanks, have shifted about 7 pounds so far!

Despite major disruptions to my overall routine, I have tried to keep my objectives in terms of meals and I have lost an extra 2 kgs.

I’ve been for a few relaxing treatments, which has kept the stress levels in check.

I am certainly getting to sleep more quickly. 

I am doing well and my exercise routine is going on the way you had advised me.

I am doing well but not well enough.  I need to re-focus my energy to commit and keep the feeling I had from your session alive at all times.

I have decided I need a goal to work towards to increase my fitness and making time for this....so I have confirmed my place to complete a sprint triathlon July 2014 for charity of the year!

I dug the juicer out of the back of the cupboard and have been having a veg green juice for breakfast, I've also goneback to running (about 15 miles per week).

Since the session, I've joined a gym and am watching what I eat. 

I was already spinning, walking and cycling regularly and as a result of the wellbeing session I finally joined the local gym as well.

Image by Victor Björklund Flickr

Read more on this article...

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

Read more on this article...