The importance of measuring wellbeing success

How careless - we lost half a person! Whenever any individual or organisation embarks on a wellbeing programme, it's crucial to be able to measure progress.   That's why, when we deliver wellbeing initiatives for the companies we work with, we regularly measure a variety of healthy KPIs. It's how we know the programmes work.  It also helps us enjoy the results we oversee.  For example: One group of 23 people recently lost 35.6kg between them - which means they finished their programme half a person lighter! In another group, 45% of participants lowered their blood pressure Another group celebrated the fact that 55% of them lowered their body fat percentage You can imagine how excited and motivated these groups were by their collective results.  It was great to see them bursting with energy and enthusiasm. And all of this is a great reminder of the key steps needed for fantastic results with healthy living, which are: 1) Set clear objectives 2) Benchmark your starting point and measure progress regularly 3) Ensure a degree of accountability.  Which is where we come in. If you'd like us to help you design and deliver a wellbeing programme that will inspire your people to great results, give us a call on 020 8995 1302. Follow us on Twitter for regular advice and updates

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Activity tips to boost your mood and make you more productive

If you’ve got a lot on your plate at work with meetings, projects and deadlines, you might feel like you don’t have time to exercise regularly. It may seem easier to put exercise off for a time when you’re not so busy, so that you can focus on completing projects and meeting deadlines.

However, the times when you might be feeling stressed, burned out or depressed because of your heavy workload are usually the times when you would most benefit from getting active.

 

According to Harvard Business Review, how we perform at work is linked to exercise. It points out that regular activity can lead to improved concentration, sharper memory, faster learning and prolonged mental stamina. Exercise can also boost creativity at work and lower your stress levels, all of which will improve your mood and make you feel happier.

A study published in Psychology and Aging tested memory before and after exercise. It found that exercise is associated with what the study describes as ‘increased levels of high-arousal positive affect (HAP)’, and this was consistent in both younger and older adults who participated in the study. It concluded that exercise could hold important benefits for cognitive performance.

Exercising during work hours may also boost performance. A study from Leeds Metropolitan University examined daytime exercise among office workers who used a company gym. On days when employees visited the gym, they were more productive at work and had smoother interactions with colleagues than on non-gym days.

But you don’t have to go the gym and you don’t have to get too hot and sweaty to reap the benefits of getting active. Simply leaving your desk at lunchtime to go for a brisk walk or taking short breaks to walk around during the day will boost blood and oxygen flow to the brain, helping you to think more clearly and work more efficiently.

Here are some ideas for activity you can do at lunchtime or when you get a break:

• An ‘out and back’ short run – run to a certain point in ten or 15 minutes. Stop and turn around, then try to run back to the office (taking the same route) in a slightly faster time.

• Find a quiet spot and do ten minutes of stretching.

• Head for some outdoor space and do the following exercise circuit: jog on the spot or skip for 3-5 minutes, then do 15 squats, 15 press-ups, 15 jumping jacks, 15 tricep dips (use a sturdy chair or bench) and 15 abdominal crunches – have a minute’s rest and then repeat.

• Find an empty meeting room and do some yoga or meditation to calm your mind.

• Go for a leisurely walk in a nearby park or around your local area for 30 minutes.  Apart from boosting concentration and productivity, exercise is also a great way to solve problems. So if you’re stuck on how to complete a task, or how to prepare a presentation, take a short break and go for quick a walk. The oxygen and blood flow around the brain will help, and exercise will give you time away from your desk to think and solve problems.

Similarly, if you’re feeling depressed, exercise is also a great mood booster. According to the mental health charity, Mind, regular cardiovascular exercise like walking, running, swimming or cycling can be more beneficial for tackling mild to moderate depression than anti-depressants. It also recommends outdoor exercise for stimulating our senses and relieving stress from daily pressures.

Follow on Twitter for regular advice and updates.

Image: http://www.defense.gov/dodcmsshare/newsphoto/2013-04/hires_130426-N-YZ751-192.jpg

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Healthy eating to boost mood and energy at work

If you’re very busy at work and feeling stressed, it’s not unusual to neglect the quality of your diet, and it may often seem easier to grab whatever snacks you can find in the office vending machine.

However, eating a healthy diet at work can have a significant effect on your mood and sense of wellbeing, leaving you less likely to feel stressed or depressed as a result of your workload so it’s worth giving some thought to the quality of the foods you eat when you’re busy.

Here are six snacks to boost your mood and energy levels, making you happier and more productive throughout the day:

1) Brazil nuts

Brazil nuts are one of the best sources of selenium which helps fight against depression, irritability and tiredness. Just three Brazil nuts can provide you with 100 per cent of your daily intake of selenium.  They’re a perfect snack when combined with fruit, or eat them on their own.

2) Green tea

Drinking green tea will help to regulate your blood glucose levels, keep you alert and hydrated and help to manage sugar cravings. Swap one or two of your daily coffees for green tea and you’ll feel much more alert and happier.

3) Dark chocolate

The darker the chocolate you eat, the better. A small square of dark chocolate can cause the brain to release endorphins and boost serotonin levels to improve mood. 

4) Tuna or salmon  

Mounting evidence says that omega-3 fatty acids, found in abundance in fish such as salmon, herring, sardines, and tuna, may help ease depressive symptoms. Tinned salmon or tuna tastes great when combined with a salad and a drizzle of olive oil or balsamic vinegar.

5) Eggs

Eggs contain a nutrient called choline, thought to help with cell membrane function, which relates to mood and energy levels. It’s also high in protein, meaning you’ll feel full for longer and be less likely to have sugar cravings later in the day.

6) Bananas

Rich in potassium and B vitamins, bananas can provide your body with a more sustained release of energy and can help make you feel full, keeping blood sugar and energy levels stable and your mood positive.

Follow on Twitter for regular advice and updates

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Summer Wellbeing Workshop Offer

Transform the energy and engagement of your team with our most popular workshop...and a special summer offer.

• Our Introduction to Health, Wellbeing and Personal Performance workshop helps individuals and organisations take their wellbeing results to the next level

• We're currently offering 10 workshops at the preferential rate of £395.00*

• Workshops last 90-minutes and can accommodate up to 20 participants

• Workshops at this preferential rate must be booked and delivered by August 6th 2015

To book a workshop for your team, call us on 020 8995 1302 or email info@the-tonic.com

What to expect from the workshop

'Thank you again for your very informative Health, Wellness and Personal Performance presentation last week for our 60+ members of staff. 

It's extremely important in our high-paced, energetic working environment to maintain a healthy work/life balance and understand how the type of work we do (with the traveling, late nights and international expectations) can effect our overall wellbeing. 

Everyone on the team has made 3 commitments that they are working towards over the next few weeks, with the goal of integrating these new practices into their long-term routines.

Clearly, the points raised in your presentation really have stuck with everyone and we look forward to your follow up in a few weeks time. We'd like to have you back to share this presentation with the other areas of the business as well.'
Huib van Bockel
Founder, The Social Brand

*Regular workshop cost is £695.00. Price excludes VAT and travel.

Photo by Flickr: Thangaraj Kumaravel

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Sleep More, Get Active, Lose Weight

Here’s a great story from one of our participants who made some resolutions on April 29.  Look how far they’ve come in such a short time. 

Inspiration for us all!

'Great to hear from you. Your email sparked renewed energy to pursue my objectives, now I know someone is watching!

You will be pleased to know that I have done well to keep to my goals and had the support of several of my fellow delegates whom I have shared my transformation and progress with.

I have been able to increase my sleep from 4 hours daily to at least 6 hours of proper sleep. This does leave me lethargic towards the latter part of my day but I’m happy with the overall progress.

I have stuck to my pre-sleep routine of slowing down my mind from 2130, by:

• Stopping any engagement with electronics, work, house chores and reading
• Shutting down the lights in the house and laying down to unwind
• Listening to soft music in a passive state
• At 2200 I allow myself to fall asleep

I do miss a day or two per week but I manage to get back on track.

I have not managed to stop drinking coffee all together but I have reduced my intake to only one cup, first thing in the morning, before work. Furthermore I consume only one additional cup of rooibos tea during the day. So, I’m well on track to be free from caffeine before I see you again.

Finally I have increased my fitness discipline and have lost 3.5kg in four weeks. I have signed up with a personal trainer to strengthen my core and trim my muscles in addition to cycling.  

Thank you for checking in, it’s great encouragement. See you in a few weeks.'

We want to ensure you achieve quick results with your wellbeing objectives.  Follow us on Twitter for regular motivation, inspiration and success stories.

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3 Great Wellbeing Tips from People Just Like You

One of the groups we’re working with at the moment is doing brilliantly with their wellbeing progress.  I wanted to share some of their observations on the secrets of their success so far, so that you can follow their great example.

1. Look for as many opportunities as you can to do the right thing for your wellbeing.  Small actions really add up so the more you do, the better you feel and the more you want to do.

2. Share your wellbeing journey with others.  The more people you have around you who are making positive choices, supporting you, and holding you accountable, the easier it is to stay on track.

3. Record your progress.  Whatever you want to change whether it be fitting in more activity, eating better, improving sleep routines or changing the balance of your life, keeping notes of your actions and the results you experience helps focus your mind and target the behaviour changes that really work.  It also helps you recognise and celebrate your successes.

We want to ensure you achieve quick results with your wellbeing objectives.  Follow us on Twitter for regular motivation, inspiration and success stories.

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Improve Wellbeing and Feel Great Immediately

Most of us know that great wellbeing simply means remembering to prioritise all the things you know are good for you.  

Here are 4 top tips to help you do exactly that right now.

1. Stand up (this moment or as soon as you can within the next 20-minutes) stretch your body, take a few deep breaths and have a drink of water.

2.  Remind yourself why making the right choices with wellbeing really matters to you.  What are your current wellbeing priorities? What would you like to do more of?  What would you like to do less of?  How do your daily choices move you towards achieving your wellbeing priorities?

3. Set yourself a new wellbeing objective and a deadline.  It could be a mini-motivational goal for the next week, or a life changing challenge for the coming months.  Make it something exciting that adds quality, value and fun to your life.

4. Schedule an appointment with yourself to check in and see how progress is going.  Never go more than 7-days without reviewing your wellbeing actions in relation to everything you want to achieve in life.

We want to ensure you achieve quick results with your wellbeing objectives.  Follow us on Twitter for regular motivation, inspiration and success stories.

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