From 5km to the New York Marathon

Last summer a participant on a leadership programme where we provide wellness initiatives visited London and did a bit of running.  18-months later she's about to take on the New York Marathon and sent a Twitter update from Brisbane airport this morning...

'In March I won a place in the lottery for the New York marathon. Over 1,000kms in training later...including literally blood, sweat and tears...I'm as ready as I'll ever be! Last stage of the 'journey' starts now...22 hours to NYC #tcsnycmarathon #marathontraining'

We wish her luck!

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Go Sober, Stoptober and How to Achieve a Healthy, Balanced Life

For many, October is the month of giving things up.

Whether it be the 'Stoptober' campaign to give up smoking or the 'Go Sober for October' initiative to cut out alcohol, there are thousands of individuals attempting to see the month out without succumbing to the temptation of one selected 'vice'.

We've spoken with many people who've managed to get through the month so far without cigarettes, alcohol, coffee, chocolate, take-out food, crisps and a whole host of other items they're determined to remove from their regular routine.  Here are the top 7 strategies that have helped them succeed:

1) Find an alternative
Its easier to replace something in your routine than remove it and then feel deprived so, instead of telling yourself that you're giving something up, frame your mission as introducing something more positive.  Instead of 'no alcohol', focus on 'improved hydration from drinking more water' or 'improved sleep routines' or 'better energy levels in the evenings'.

2) Anticipate squeeze points
You'll be able to tell from your forthcoming schedule when your best intentions will be most heavily challenged and spending a little time in advance to plan your strategy around these squeeze points will pay dividends.  You might need to give more thought to how you'll maintain your desired changes in specific work or social situations or when you spend time with particular people.  Decide ahead of time how you'll deal with these moments.

3) Share your mission
The more people you inform about what you're doing, the easier it will be to succeed.  Not only will people understand and accommodate changes in your routine but accountability to others and support from them will strengthen your resolve.

4) Take it one day at a time
A lifetime without something you perceive to be enjoyable in your life sounds like a tall order.  A month is a more manageable prospect.  One day is even easier to deal with so plan your approach for each day and you'll be amazed at how quickly successful days add up.

5) Acknowledge your progress
Keep notes on how you are doing.  If you stumble along the way it's tempting to revert back to your old behaviour but if you can look at hard evidence of just one or two moments of wavering alongside many days of sticking to your task you'll be much more likely to keep things in perspective and refocus on your desired result.

6) Stay engaged
Take time to think about your actions and their results regularly.  There's a danger that without conscious thought you can drift into old habits before you know it.  Pause regularly to remind yourself of what you're doing and why you're doing it.

7) Find the balance
Update your goals and strategies regularly.  Having given up something for a fixed period you need to be clear if this is how your routine will remain or if you'll be introducing things back into your schedule in the medium term and if you are, what does the new balance of your life look like.  

It's a great exercise to regularly experiment with your lifestyle choices and, ultimately, it's the only way you'll find out what truly brings you the best energy levels, performance and results, so whether it be during October or any other month, follow the guidelines above and over time you'll evolve a routine that ensures you feel great every day.

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4 things every business can do to help staff relieve stress and build resilience

November 5th is National Stress Awareness Day.  Here are 4 wellbeing initiatives that really work when it comes to helping employees deal with pressure.

1. Resilience workshops

These workshops explain personal and professional strategies along with daily lifestyle choices that lead participants to their most effective, resourceful and stress free way of managing their routine and commitments.

2. Massage treatments

Always a popular initiative, short seated massage treatments relax and invigorate and provide a welcome moment in the day to recover and recharge.

3. Relaxation / mindfulness sessions

In a world where 'busyness' is the norm, learning a range of techniques to help you manage your focus, concentration, energy levels and state of mind can be invaluable in the quest for balance and ongoing effectiveness.

4. Wellbeing events

There's no better way to reduce stress than taking steps to minimise the likelihood of it becoming an issue.  Organising a wellbeing event during which staff can consult experts on their approach to healthy eating, sleep patterns, injury prevention and where they can also leave with some health and fitness KPIs as well as gathering ideas and resources and building motivation to take great care of themselves is an invaluable benefit organisations can offer their employees.

An additional step you can take in the quest to build a stress free environment is to contact us to request your free copy of our latest fact sheet to share with colleagues.  Email info@the-tonic.com and we'll send you 12 ways to challenge ‘stressful’ thoughts and perform at your best all day.

Contact us today to learn more about implementing wellness strategies that boost employee energy and performance.

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A Simple 4-Step Plan for Feeling Great

Here's a short message from someone who attended one of our programmes recently highlighting that, as usual, it's the simple things that make the biggest wellness difference.  In this case:

• Regular activity
• Stretching
• Eating the right amount
• Staying hydrated

So for the next few days why not focus on these areas as a simple 4-step plan to feeling great?

'Thanks for sending your emails to keep us fit. I thought I'd just let you know how I'm getting on. 

Since coming back from the programme 4 weeks ago I have managed to run between 4 and 5 times a week.  I’m actually pretty pleased with the result given that I have made time to do it.  I have run early in the mornings and evenings.

Also, today I took my 7 year old on the bicycle and started to enjoy it more and feel pretty energetic. 

I still do stretching and yoga moves and with the healthy eating I remember the portion size guidelines and try to keep hydrated.

Keeping up the running has been a priority especially given the weather has been so nice the last few weeks.  I hope autumn will be good - just in case, as alternative, I can pick up my indoor rowing, but for now I'm enjoying the outdoors too much!'

Image by Flickr: Denise Cross

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How to Prevent Back Pain Costing Your Business

Back pain is a major contributor to staff absence and lost productivity so here are 6 easy ways for you to help staff avoid any unnecessary pain and discomfort and keep your business running efficiently at all times.

1) Back care & healthy spine workshop

This workshop highlights common back issues faced by staff in a variety of professional and manual roles, and explains how to avoid injuries and how to cure them quickly if they do arise.  The session focuses on techniques that can be incorporated into the working day, as well as walking all participants through the quickest way to design a balanced and functional exercise / activity routine that will keep them in great shape whatever their lifestyle, fitness level or objectives.

2) Back care / injury clinic

Our team of physios provide short 121 consultations to target key individual strategies to cure or prevent back issues.  Treatment can include deep tissue massage along with advice on stretching, stability and mobility exercises for optimum spinal health.

3) Health checks

These 121 appointments provide key health performance indicators and advice on how to target an activity routine for quick results with reduced risk of injury.  Awareness of these key indicators motivates staff to take care of every area of their health including how they use and move their body every day.

4) Massage therapy

Our therapists deliver 15 or 20 minute seated massage treatments which are great for relaxation and spinal realignment, as well as eliminating tension that causes aches and pains.

5) Yoga taster sessions

Yoga helps staff stretch, breathe, relax and balance their body and mind.  Regular classes help employees develop great health and build a portfolio of injury prevention techniques.

6) Pilates taster sessions

Pilates classes teach staff how to develop a strong and functional physical base upon which safe and effective daily movements can be performed.

If you'd like to arrange any of the above initiatives for your business please contact us on 020 8995 1302 or info@the-tonic.com

For instant advice for colleagues read our blog 4 Top Tips to Avoid Back Pain.

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4 Top Tips to Avoid Back Pain

Here are 4 top tips on how to navigate through the challenges of modern working life and protect your back every day. 

1) Keep moving

Regular blood flow to the muscles of the back keeps them warm and supple, and regular movement keeps discs operating effectively.  The discs between your vertebrae don't actually have a blood supply so they rely on movement to remain in good condition.  

Set an alarm to remind you to get moving every 20-30 minutes.  Don't be concerned about moving away from your work station - you don't have to go far (actually just standing and moving on the spot can be enough) and the physical activity will help you clear your head and enable you to work more efficiently throughout your entire day.  If you're really worried about losing any productive time, take a problem or issue with you in your head and resolve it as you stand or walk around the office or around the block.

Use a pedometer, a step counting App, or any of the latest fitness technology to ensure you hit your daily activity targets.  Appreciating how regularly you need to move in order to keep your mind and body healthy will motivate you to seek out opportunities to squeeze in extra activity wherever you can.  Every time you move, your back will thank you for it.

2) Observe good posture and position all day long 
At your desk, sit upright with your feet flat on the floor. Whatever chair you have, sit tall and support yourself from your stomach and lower back rather than leaning on the back of the chair. Keep your shoulders back and relaxed with your head directly above your shoulders rather than allowing your chin to drop or your head to jut forwards.  If you need to look down at a screen, do so with your eyes rather than with your head and neck.

If you're driving, or are in transit, aim to maintain an upright posture as much as possible while sitting, standing and walking.  Avoid slouching at all costs.

3) Stretch regularly

A few simple stretches throughout the day will keep your body safe and balanced.  Periodically, try a few shoulder rolls forwards and backwards, tilt your head towards each shoulder, lift your chest and squeeze your shoulder blades together, and twist your torso to rotate your lower back.  You can also sit or stand up straight and practice curving and arching your lower back.

4) Think about how you move

Many of the daily tasks we perform put extra strain on our back.  Often this makes tasks feel easier but for a few days give some thought about how you can sit, stand, move, lift and go about your daily routine trying to minimise pressure on your back. This will mean moving differently, and working a bit harder with some other areas of your body but you'll soon notice and appreciate the reduced workload through your spine.

Read more here about workplace wellness initiatives that can reduce back pain and associated absence and loss of productivity here: How to Prevent Back Pain Costing Your Business

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