Monday 24 February 2014

Marathon Training: How to get it right

It's easy to get things wrong when you're training for a marathon, but you can avoid the errors if you know what to look for.  

Read our feature in the April edition of Women's Running Magazine for a list of common marathon training mistakes and how to overcome them.

We look at:

  • Marathon running and nutrition
  • Rest and recovery
  • Running and work-life balance
  • Over-training
  • Injury and rehab
Everything you need to make your marathon training enjoyable and effective.





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Some Wellbeing Motivation: Simple Changes, Fast Results

As we approach the end of February I thought it might be helpful to share some feedback from a few workshops we've run since the beginning of the year.

As ever, those who've had good results have kept their lifestyle changes simple and have been rewarded by feeling the benefits quickly.  Here are a few ideas for changes you might want to make and the positive results you could experience.

Thanks for the reminder. I did achieve some goals.   I lost two kilogrammes, slept better, ate less.  I will keep doing these things. 

The chosen commitments were:
  • Eat more vegetables and better portion sizes
  • 3 times exercise per week.  Every time more than half hour
  • Sleep regularly
Thanks for the reminder: wellbeing goes well and and I lost 2 more kilos already - gym nearly twice a week.
The chosen commitments were:
  • Go to the gym 2+ a week - lose 2 more kg
  • Drink 2 litres of water, no more than 3 coffee = more productive
  • Reduce sweets to once a day

So far , I've got all 3 of my commitments on track.  Now to maintain the momentum J
The chosen commitments were:
  • Run, cycle, swim or gym 3 times/week
  • Sleep more than 7.5 hrs at least 3 times a week
  • Drink more water.  More than 2 litres a day.  And reduce caffeine/coffee in morning
Another participant has quit smoking and one noted that he'd finally managed to change his pattern of snacking throughout the day to achieve better energy levels.

Another commented, 'Thanks for a good session the other week.  it was very well received'.

You're very welcome.

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Time-saving Fitness Tips for Busy People

If you're short on time but don't want to be short on fitness, these time-saving tips will get you fit, double quick.

April's Men's Running Magazine will hit the shops soon and includes the latest in our Beat The Clock series where we offer suggestions on easy ways to stay in great shape even when your work schedule is tight.

Regular tips include:

  • A time-saving snack
  • A short, effective workout plan
  • A tip to help focus your exercise efforts
  • Lifestyle advice for the time-poor
  • A training tip from the world of elite athletes
  • A training lesson from the world of business

Read this month's tips by clicking on the page below.

Read the previous instalments of our Beat The Clock series starting here


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Tuesday 18 February 2014

Free Wellbeing Review for Your Business


To help organisations achieve fantastic results with a wellbeing programme we provide a complimentary review of their current approach in this area.  

This is something we do regularly with clients and it's a vital process whether you're in the early stages of developing a programme or you've been running initiatives for years. 

The review has a clear objective: to ensure that you get the results you deserve in return for the investment you make in employee wellbeing, and to check that you reach the widest possible audience with a targeted and exciting range of initiatives.

The review can be conducted during a meeting or via phone, Skype or FaceTime and we'll only need 20-30 minutes together for us to be able to make some recommendations based on our previous experience.

To illustrate the value of the review here are some press articles showing a selection of our ideas in action:





To arrange a wellbeing review for your business please call Jeff Archer on 020 8995 1302 or email jeff@the-tonic.com.  The review is free and there's no obligation from an organisation beyond half an hour that could prove invaluable to the future performance of your colleagues and your business.

Finally, if you're attending the Health & Wellbeing at Work conference in Birmingham on March 4th and 5th, why not arrange to meet us there for a review?

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Wednesday 12 February 2014

Wellbeing Focus: Seasonal Affective Disorder


This article we wrote originally featured on the Institute of Leadership and Management Website.

Seasonal affective disorder (SAD) has become increasingly recognised as an issue that affects many individuals. In the past it was referred to as winter blues and there was an assumption that anyone who felt a bit low during the winter months would soon get over it.  Recently however people have come to realise that the issue is far more serious than a dip in energy and enthusiasm for life, and indeed the National Institute for Health and Care Excellence (NICE) suggests the treatment for SAD should be the same as for other forms of depression.

In addition to being a serious condition, it’s also one that can affect sufferers for several months of the year, which means that even if symptoms are relatively low level, they can have a prolonged effect on a person’s quality of life, and this will in turn affect those around each individual, including family members, friends and colleagues.

Is there a solution?
The causes of SAD aren’t fully understood but it appears to be related to hormonal changes that take place as a result of reduced hours of daylight.  While sufferers may not have control over the hormonal changes triggered by dark winter days, they can make decisions with their day-to-day lifestyle choices that can minimise the impact of these hormones. 

How can businesses help?
Organisations have a role to play in supporting SAD sufferers in much the same way as they do with supporting general staff health and wellbeing. They can provide education on the condition and ensure staff have access to a wide range of healthy, mood-boosting choices with what they eat and drink. 

They can offer opportunities and incentives for employees to get active within the working day, and reduce pressure by considering a flexible approach that allows staff to mange their time so they can end each day having achieved all their objectives, both personal and professional. 

If this means allowing staff the chance to get active, eat well, see some daylight, and balance their life as well as carry out their role at work, clear communication of expectations on both sides can pay huge dividends with getting the best out of people through what can be a challenging time for them. 

The final thing an organisation can do is to make counseling or therapy available as they might for other forms of depression. 

As with all wellbeing initiatives, messages need to be clear, consistent and practical so that staff are aware of the right choices to make each day, and feel motivated to make these choices. 

Simple healthy lifestyle messages that businesses can communicate in relation to SAD
1) Be aware of food and drinks that will drain you of energy. This means limiting coffees, fizzy drinks and sugary snacks. It can be tempting to opt for these items for a quick pick me up, but with any rapid rise in blood sugar comes a subsequent crash, resulting in an exaggerated feeling of low energy.  Instead aim to follow a routine of eating regularly through the day with healthy choices and moderate portion sizes.

2) Stay hydrated throughout the day as dehydration can heighten feelings of lethargy.

3) Get outside whenever you can. A couple of breaks during the day to get some sunlight and a little bit of fresh air and activity can do wonders for boosting mood, and not just because it increases the amount of daylight you’ll be exposed to.  Taking breaks through the day can clear the head and help to boost creativity and problem solving. 

4) If you're struggling through winter it can be tempting to let your exercise routine slide but it's important to resist this temptation. Exercise will release feel-good hormones that will lift your daily mood.

5) Adapt your schedule to allow you time to get outside and get some light. This may mean getting up earlier to get ahead of the day and, while extending the time you spend in the morning darkness may seem counter intuitive, if it frees you up to soak up some valuable light later in the day it’ll be worth it.

6) Light boxes have been shown to help many SAD sufferers so it’s worth experimenting with this idea as a possible solution.

7) As with all conditions that affect mood, the general advice is to avoid self-medication, particularly with alcohol or recreational drugs.  A drink or two may seem like the answer to take the edge off the symptoms for a while but this often exacerbates the situation in the medium to long term. 

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Monday 10 February 2014

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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Relax, Unwind, Sleep Well

Today's tip in our Be the Boss of February series has proved very popular so I thought I'd share it on the blog...

Day 10: Be the Boss of February

When days are long and busy it can be difficult to unwind and sleep well.

For the best quality and quantity of sleep it's important to prepare your mind and body towards the end of the evening and put together your optimum pre-sleep routine which will guarantee a great night of rest.

Here are a few things to consider:
  • Establish the time by which you'd like to be asleep
  • Track back from this time deciding what you do just before you fall asleep.   This could be reading or listening to music or the radio.  Decide how long you'd like to spend doing this and make sure you're in bed in time to achieve this
  • Make a rule for when you switch off your technology and leave it well away from where you are sleeping
  • Monitor what you eat and drink close to bed time to ensure there's nothing in your food routine that could disrupt your sleep.  Give yourself time to digest your last meal or snack before bed.  Hot milky drinks and herbal teas can aid sleep.  Caffeinated drinks and alcohol can disrupt your sleep.
  • You may wish to include a short ritual in the earlier part of the evening of tidying your sleeping area and clearing your mind by noting down any outstanding issues that could keep you awake
Be the Boss of February is a series of simple daily wellness tips to help everyone through what can be a tough month and set individuals and businesses up for a great 2014.

To read more and sign up click here

Image by tamakisono Flickr

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Wednesday 5 February 2014

Be The Boss Of February Update

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

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

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

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

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

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Tuesday 4 February 2014

Beat the Clock Part 12

The March edition of Men's Running Magazine is out now and includes the latest tips in our Beat the Clock series.

Everything you need to squeeze fitness into a busy schedule:

  • A quick snack
  • A speedy training session
  • Advice to maintain a healthy mindset
  • Help to stay motivated
  • A lesson from elite sport
  • A lesson from business applied to training

Enjoy!

You can read previous instalments of the Beat the Clock series here


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Monday 3 February 2014

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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Saturday 1 February 2014

How to Lose Weight Without Trying


Sounds too good to be true but it can be done...

'I am pleased to say that I have made much more conscious decisions to eat well whilst working away and although the intention wasn't to lose weight I have already lost 4lb. 

I am not grabbing quick fixes when eating and have the new rule to never eat in my car.

I am back running and ran my usual Sunday run of 8 miles last Sunday.  It was more difficult than usual both due to the cold and my lack of long runs recently but three runs so far this week with one planned tomorrow has me back on track.'

This is a great result following one of our workshops.  If you'd like more inspiration on how to stay healthy and energetic while traveling for work take a look at our Complete Guide to Healthy Business Travel.

Image by chrisinplymouth at Flickr

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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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Regular Motivation = Great Wellness Results

Here's an example someone sent us this week of how a little bit of regular input from us can keep motivation and wellness results flowing.

'Thanks for your emails, they are great at new ideas and have helped me a great deal. 

Since you were here I have given up smoking in late October and can now complete the 5km runs again so very pleased 

I am going to the gym now at least 4 to 5 times a week with swimming on my rest days.  I limit bad foods and eat regular meals avoiding unhealthy stuff although I do have the odd treat.'

If you'd like great results like this, get some regular motivation and inspiration by signing up for our Be the Boss of February programme: 4-weeks of free tips to kick start your wellness and take it to the next level.

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