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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More Simple Lifestyle Changes That Really Work

Following some positive comments on our blog last Friday, Lifestyle changes: keep it simple, enjoy success, we thought it would be worth sharing some more simple changes that have led to workshop participants feeling better and performing more effectively.

There's also a couple of comments to begin with on why it's worth making wellbeing workshops and lifestyle coaching resources available to staff - they really do make a difference.

'Such positive feedback with people really taking your advice on board which is great to hear.'

'Things are going well thanks! I found the sessions with you very helpful and I’m still ploughing on.'

'Fitness is going extremely well, since our meeting I forced myself to do 2 x 30min sessions that week, the following week I did 5 x 30min sessions, and I'm keeping to a good routine with the cardio.   Time to see family has improved – I've planned a couple of dates in to see people .  Energy levels feel loads better which is improving my work and I genuinely believe it's because of a better work-life balance.  Thanks for all your help.'

'Going quite well so far… now cycling to work and diet has improved.'

'I was lazy while on vacation 10 days in June. Other than that I do follow up on my commitments and continued with Yoga as well as swimming. I also stayed away from chocolate, which works better than expected!'

'My sleep routine has changed and works surprisingly well.'

'I'm running 4 times a week and I have  significantly reduced the coffee consumption. I replace with green tea and regular hydration with water.'

'A few extra runs, and more water.'

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More Time-Saving Fitness Tips for Busy Professionals

The August edition of Men's Running Magazine is on the shelves, containing our latest tips to Beat the Clock and stay fit in double quick time.

As ever, 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.

You can also read previous issues of Beat the Clock starting here.

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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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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.'

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Alcohol, Blood Pressure & Successful Strategies for Healthy Drinking

We’re often asked about alcohol.  People are usually concerned about how much is good to drink, should they abstain completely, or how many nights off alcohol they should have each week? 

There are clear government guidelines on what constitutes the recommended consumption for good health, and there has been much research done into the effects of alcohol on many areas of health, performance and sleep to name a few.

For the sake of this week’s series of blogs to coincide with Men’s Health Week, we’re looking at alcohol and it’s effects on blood pressure, primarily because we come across a lot of people with high blood pressure and alcohol can sometimes be a factor.

It’s important to point out right away thought that it’s not all bad news for drinkers as there is some evidence that moderate drinking can lower blood pressure and help you relax. 

The not so positive news however is that too much alcohol increases the tension in arteries causing blood pressure to rise.  Excessive consumption can also lead to weight gain, which in turn brings with it an increased risk of high blood pressure. 

As with much of our work, successful drinking is all about balance, so how do employees go about finding the right balance?

Many people we work with have an idea of what healthy drinking means for them but there are inherent challenges of working life that can get in the way, including:

• Work-related social events
• Business dinners (and lunches)
• Business travel

There’s also the factor that alcohol is often used as a way to unwind after a busy day or week .  This is not necessarily a bad thing, as long as you bear in mind that just because a little makes you feel good, more will not necessarily make you feel even better.

When it comes to maintaining a successful approach to drinking there are 4 simple steps to planning a strategy for balance, health and optimum blood pressure:

1. Devise a macro strategy

Most people know the consumption of alcohol that they enjoy and they also know (but often only with hindsight) when they’ve tipped the balance into the territory where they feel their alcohol consumption isn’t optimum in relation to achieving everything they’d like to during each week.  If you need to clarify the ideal consumption levels, keep notes for a couple of weeks on what you drink and when, and then make a call on how many units a week and how many alcohol free nights works best for you.

 

2. Apply a reality check

Look at your schedule – family plans, work commitments and social life – and plan your desired alcohol consumption around all of these events to ensure you can enjoy life while remaining within the limits of what works for you.

3. Develop some micro strategies

Be clear ahead of all events, social gatherings and work functions what your limits are and what your non-alcoholic choices will be.  If you plan ahead of time to have one or two drinks and then move on to sparkling water or fruit juice, then this is what will happen.  If you simply have a vague intention to moderate your intake and just hope for the best, you may not end up with the result you’re looking for.

4. Anticipate distractions

Sometimes our best intentions are waylaid by the persuasive abilities of others, so if you suspect that peer pressure or the excitement of the moment may distract you from your best intentions, be ready with mental prompt that will keep you on track.  Remind yourself that you’ve chosen your limits based on what you’ve decided, with a clear head, will give you the best result over the medium term.  Do not be distracted by what can be perceived as short-term extra pleasure. 

If you think you’ll need one, have a reason to stop drinking or not to drink in the first place that you can share with others.  Explain this to those you’re with at the beginning of the night and they’ll respect your choice for the rest of the evening.

So whatever your desired level of alcohol consumption is, even if you're aiming to avoid it completely for a given period, make your plan and review it regularly to ensure you get the right result for you and your healthy living objectives.

Image by Flickr:  isante_magazine

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Simple Strategies for Healthy Blood Pressure

There are two reasons for tackling this topic today. 

Firstly, it’s the beginning of Men’s Health Week and high blood pressure can be an issue for men in all sectors of business.  Read our blog on Men’s Health Week here.

Secondly, as we mentioned in our press release last week, we come across an awful lot of executives at all levels, male and female, who have high blood pressure.  Some already know about it and some don’t. 

So, starting today, we’ll be highlighting a few simple daily behaviours that will employees with high blood pressure bring the numbers back down to healthy levels, and will ensure that everyone else can maintain a healthy, efficient circulatory system for now and long into the future. 

Every business should ensure their people are equipped with this knowledge so they can take responsibility and make informed lifestyle choices.

We’re kicking off with simple food choices that anyone can make, that will help regulate blood pressure.

Get your 5-a-day

You’ve heard it many times and here’s just another reason to make it happen.  A calm internal environment will keep your system running smoothly and reduce the likelihood of physical stress which can in turn aggravate mental stress, both of which will increase blood pressure. 

Fruit and vegetables supply us with vitamins, minerals and nutrients that will improve the strength, immunity and efficiency of the body.  Eating plenty of fresh stuff also leaves less of an appetite for the meals and snacks that rob us of energy, increase stress and aggravate blood pressure.

And forget aiming for 5-a-day as that often means you end up with 2 or 3.  Plan for at least 8 and you’ll make sure you end up with 5 without doubt.  I’m sure that sounds like a challenge for some, but here are some suggestions of how to make it happen.

Breakfast

Porridge with bananas, blueberries & strawberries or omelette with tomato and peppers

Morning snack

Orange and walnuts or carrots, cucumber and hummus

Lunch

Wrap with turkey, spinach and peppers or fish with rocket, tomatoes, avocado and pineapple

Afternoon snack

Apple and oatcakes or banana and rice cakes

Evening meal

Chicken with noodles, onion, peppers and garlic or fish with rice and steamed broccoli and green beans

How to make it work...

Obviously, each person’s food routine needs to be appropriate for their schedule, tastes, objectives and ideas have to be practical, but following these guidelines will help keep blood pressure optimum as well as improving the chances of a productive week with high energy and great sleep.  Even the busiest of employees should be able to try some of the suggestions over the coming days.

Image by Flickr: comedy_nose

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