A Beginner's Guide to Running

For all those new to running we've compiled a selection of advice that appears in the May edition of Women's Running Magazine.

You'll find:

• Top tips for beginner runners
• Strength training ideas for runners
• A training plan to achieve your first 2-miles
• A 5K running training plan

You can read the full feature by clicking on the pages below.

Happy running!

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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...

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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!

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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

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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

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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.

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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

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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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More Time-Saving Fitness Tips for Busy People

The May edition of Men's Running Magazine is now on sale and in it you can read our latest tips to Beat the Clock and stay fit in double quick time.

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

Click on the page below to read the full feature.

Read previous instalments of Beat the Clock here

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Skip Your Way to Fitness

This Friday is National Skipping Day so why not challenge your colleagues to get moving and enjoy this time-efficient way to get in shape fast. 

It's good enough to keep boxers fighting fit so encourage everyone to grab a rope and give it a spin. Here are a couple of suggestions for skipping based workouts. 

1. Start with 20 skips and then rest for a few moments. Then complete 30 skips and rest. Continue increasing the number of skips you do with each set but keep the rests short. Once you get to 100 skips, reverse the process counting down by 10 skips per set. 

2. Combine a circuit of five or six strength training exercises such as push ups, squats, pull ups and lunges with some skipping. 50-100 skips between each exercise will keep the heart rate up and maximise the fitness and fat burning benefits of the workout. 

Promote these options in your business and you'll be helping everyone with some great ideas to work out over the weekend. 

And if you want to make things interesting, why not encourage everyone to take a selfie of their skipping workout and you can award a prize for the best one. 

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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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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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Is Healthy Living for Lent or for Life?

Almost one week into the period of lent and how are you doing?

Today is day 7 of the 40 days during which many people aim to give up something, typically something they like and enjoy.

Last year I wrote a blog about how to make giving something up easier:

4 Top tips for making lifestyle changes

Something else to think about is whether or not the things you try to give up or alter in your food routine are for lent of forever.

The reason people choose to give something up for lent is that they feel their consumption of the item in question, whether it be coffee, chocolate, cake or alcohol, is out of balance with where they'd like it to be, and they want to prove they can live without this thing in their life so they set out to avoid it completely for 40 days.

But while it might be useful to set a challenge like this and complete it, do the changes we make for 40 days have any lasting impact?  Sometimes they do, but more often than not we return to the patterns of eating we were familiar with before lent began.

Would it not be better to moderate consumption of your chosen 'vices' in the long-term and avoid 40 days of feeling deprived and 325 days of feeling guilty because you've overindulged?

Here's a 3-step plan for ensuring balance and enjoyment of your food routine in the short, medium and long-term:

1) If you feel something is out of balance in your routine, keep notes on how much you're eating and drinking, and how often
2) Decide what would be a more desirable balance in relation to your health, energy and lifestyle priorities
3) Be specific about the timing and quantity of this revised balance.  Understand what items you'll be eating, when you'll be eating them and how much of each item you'll be consuming.

Choosing in advance what you'd like the balance of your food routine to look like is much easier than trying to second guess yourself in the middle of a busy day.  If you have a clear plan, you'll be surprised at how easy it is to follow.  Every decision on food and drink that you currently make can be put in the context of your chosen plan which will save you time and energy.

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Boost Running Fitness with Hill Training

Hill training is a fantastic way to boost your fitness and it's also incredibly time-efficient.

You can give your heart and lungs a great workout while strengthening your legs, building stamina and improving running technique.  All with just a few minutes of focused effort.

Read our guide to hill training from Women's Running Magazine by clicking on the pages below.

Then head for the hills.

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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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2014 Update on The Single Most Effective Strategy for Guaranteed Wellness Results

One of our most popular blog posts from last year was:

The Single Most Effective Strategy for Guaranteed Wellness Results in 2014

We talked about small, simple wellbeing changes and how making progressive steps consistently will, very quickly, add up to dramatic and satisfying results.

Three months have passed since we wrote the blog so I thought it might be a good time to encourage everyone to check in with their progress and ask themselves:

• Is my health, wellbeing and personal performance the same, better or worse than it was on December 4th 2013?

• Have I completed simple daily actions towards optimising my wellbeing during the last 3 months?

• What have I done each week for the last 3-months to review and improve my wellbeing?

Once you've answered these questions the remaining question is simple:

• What would I like my health, wellbeing and personal performance to look like in 3-months (June 2nd 2014) and what will I do each day, each week and each month to ensure I achieve this objective?

As a little motivation, here are quick updates from 3 of our programme participants who followed the approach for 4-weeks:

'I'm sleeping a lot better probably due to better energy regime during the day.' 

'I am still doing more sport/running than I ever did before, so generally feeling very good.'

'I have managed to bring down my weight from 69kg to 66kg.'

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