Wellness & Personal Performance Made Easy: Part 2

I wrote this article for HR Zone...

We continue our journey towards great personal energy, efficiency, productivity and enjoyment of both our personal and professional lives, by examining more simple lifestyle changes that are tried and tested and proven to result in people feeling great and performing to the best of their abilities.

Prepare yourself for a good night’s sleep every evening

Let your mind and body know that a restful night is approaching with rituals and routines that calm you and prepare you for good recovery. For most people, this means a period of winding down, leading carefully towards falling asleep. Listening to relaxing music and reading are popular strategies. Deep breathing or meditation is becoming very popular. Whatever you choose, make sure you set aside sufficient time for sleep preparation.

Close off the day

Unfinished business is something that keeps many people awake – things can pop into your head to prevent you from dropping off or, if you’re unlucky enough to wake up in the night, these thoughts can come flooding into your head and prevent you from falling asleep again. Each evening, put your concerns to bed before you put yourself to bed. Take a few moments to note down anything that’s on your mind and either write a practical action to resolve it, or schedule a time to tackle it the next day. Ideally, do this in the early part of the evening so you can spend the latter part of the evening on things that you enjoy and that you find relaxing.

Give personal meaning to healthy eating by setting clear objectives

Much time is wasted by people deliberating over every choice they’re faced with throughout the day. Things like, ‘should I have another coffee?’ or 'will I have chips with my lunch today?’  Whether you eat for health, energy, mood or weight management, this decision-making is made far easier if you stay focused on your overall healthy eating objectives at all times. Then, simply ask yourself if what you are about to choose will get you closer to your objectives quickly, or will it get in the way of you achieving your goals sooner rather than later.

Create habits that work for you

Be very clear when it comes to the quantity and timing of your meals, snacks and drinks. If you decide to have two coffees per day, choose the time at which you’ll have them. If you’re planning to moderate your alcohol intake, select specific days off and decide how much you’ll be drinking on your ‘on’ days. Pick optimum times for your AM and PM snacks and use them to ensure good fuel and great energy for the morning and the afternoon.

Watch the clock

Remember that you should never let four hours pass without eating or drinking something to boost your energy. Past this point you feel physically sluggish and mentally you might have trouble focusing. This is why being prepared with snacks is so important.

The secret to exercise success

If you’re not clear on why you really want exercise to be in your life, you’ll come up with some great ways to fill your days to the point where there’s no time left for getting active. On the other hand, those who make exercise work for them identify specific, personal and compelling exercise goals. These goals may relate to completing particular events, fundraising initiatives for charity, team commitments, weight management targets, social interaction, increasing energy levels and maximising enjoyment of life.

By giving some careful thought to the purpose of exercise within your routine, you’ll be able to plan and execute your ideal solution, boost energy, increase effectiveness and save time. Welcome to the world of wanting to exercise rather than feeling as though you ought to.

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Feel Healthier, Sleep Better, Balance Life, Feel Great

We've had many more updates from participants in recent workshops and wellbeing programmes, some of which we'd like to share.

Each of the individuals below has followed the strategy of keeping lifestyle changes simple and taking consistent action.

They're all enjoying the fruits of their efforts so follow their lead and you'll feel fantastic too in a very short time...  

'Thanks again for speaking at our conference, I found this very insightful with true facts that are not that obvious to us regarding diet being the main contributing factor in energy levels, sleep patterns and weight.

I have made a conscious effort to address my diet where possible:

o   Cutting sugar from drinks

o   Fruit in the morning instead of Cereal

o   Minimising Carb intake

o   Analysing ingredients more

o   Ensuring Carb, Protein and Veg portions are split into ¼,¼, ½ sizes.

My sleep pattern is much better and the mix of work and social life has been addressed and feel more settled now.

Thanks again.'

'Thanks for the email.  I really took a lot away from your presentation on the day and glad to say I have kept to my word on my objectives.

Fitness - Rejoined a gym and doing 30-45mins alternating between circuits and spin 5 times a week and ensuring I make  time to do it.

Eating Healthy - I have been very strict with this and cut out high sugar foods and processed foods from my diet.  The sugar content in food has really shocked me.  I have been eating loads more fruit and drinking a lot more water. 

Energy levels (Sleep) - I have ensured I have 8 hours a night sleep and also don’t over sleep anymore. 

By changing these things I feel great.  Feel healthier, look healthier and will definitely keep it going.'

'Starting to see real benefits with my health so will need to remember that when the chocolate cravings are screaming at me.'

'All going good thanks.'

'For days I did buy consciously and planned what I was going to eat on what day, it actually made me spend less on food as I normally over buy and have to end up throwing stuff away. I guess practice makes perfect!'

'I have returned to the Gym and I am without any pain in my back most of the time.'

'Everything is going right, thank you very much. Even being on holidays I'm achieving my objectives of more exercise and better diet, so I'm quite happy.'

'I have been doing exercise like running, cycling etc in the gym regularly for almost 45 minutes and feeling very good.  Started avoiding rice items in the night and reduced the coffee intake as well.'

'I am happy to report I am doing well. Now training for the Dublin marathon at the end of October.'

'I’m a regular breakfast eater now and doing 15 mins exercise most days, defo. Feeling the difference. It was a really helpful session.' 

'I'm doing quite well, even if I do say so myself, I'm definitely drinking more water and have seen lots of the family recently (even on holiday).'  

Read 'More Simple Lifestyle Changes that Really Work' 

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Lifestyle Changes: Keep it Simple, Enjoy Success

We always recommend keeping lifestyle changes simple and focusing on targeted action towards specific, individual objectives.  

Here are some updates from recent programme participants who have followed this advice to great effect.

'The session gave me a complete kick start. I focused on lose weight - which meant by default to eat / drink more healthily and to do more exercise.  So, I am walking / swimming / cycling 3-5 times a week, have cut out unhealthy snacks and am eating less calorific meals.  I set myself two targets, to be able to cycle the 15 miles home from work by the end of August, and to lose 1 stone by mid August. I have already achieved the first and am on track for the second.  So far so good - thank you for the kick.' 

'I really though about the session and the techniques we discussed and it helped enormously.  I have lost 4lbs in two weeks and I am feeling loads better about the focus I now have and have also been sleeping better!  Hopefully if you check in with me again in a couple of months I will have shed more weight and will be continuing with my goal!'

'Already minus 9kg (6 weeks following the programme).'

'What I have done is overhaul my diet. I now avoid white rice completely (it used to be my staple food – lunch and dinner). I have also significantly reduced oily and fried foods. While travelling, it is difficult for me to have small multiple portions during the day but I have started that during my regular routine (light breakfast, mid-morning healthy snack, light lunch, mid-afternoon healthy snack, light dinner). I have also cut out white bread (by and large, since I give in once in a while – like maybe once a week). I have also started walking for about 30 minutes every day for the last 7 days.'

'I joined a fitness club and i started a three days a week swimming programme.'

'All good from my side, I've actually started to go to the gym before work (something I never thought I'd be able to do as I love my sleep too much!   However, its proven great and doesn't filter into any of my work or private time meaning I can get home on time most nights :)

Email us in info@the-tonic.com if you'd like to arrange a workshop that will help your staff achieve great results with their health, wellness and personal performance.

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Achieving Your Ideal Wellness Results: The 3 most important questions to ask yourself

Many people express the desire to make different lifestyle choices and sharpen up their health, fitness and energy levels.  In the quest to turn this desire into action, we've identified 3 key questions that you must ask yourself.

1. What specifically do I want to achieve with my personal wellbeing?

If you're serious about great wellness results you need to think beyond the headline aims to tone up, get fit or lose weight. 

(If you really want to lose weight by the way you need to read my book, The NLP Diet) 

For quick success your objectives need to be more precise. A second level of more specific questions could include:

• How fit do you want to be? 
• How will you measure progress? 
• What does a healthy eating routine look like for you and your family? 
• What does better work life balance mean to you? 
• How much weight do you want to lose or gain and by when? 
• When you consider better sleep routines, what will these consist of?

2. Why do I want to achieve these results?

This is crucial. We are all exposed to millions of messages telling us we should be thinner, richer, healthier, fitter, faster, more dynamic, better balanced and more successful. The secret is only to pay attention to the messages that are relevant and interesting to you for specific and compelling reasons. Use these messages to develop your individual plan and turn your desires into a clear mission statement like this one:

'I want to be fit enough to complete a 10K run in 50 minutes because the training to achieve this will give me a focus to my weekly exercise, keep me on track with my food routine and my sleep pattern, and give me more energy to perform better at work and be in a better frame of mind to support my family. Achieving my goal within three months will give me a huge sense of satisfaction and boost my confidence.' 

3. When do I want to begin experiencing benefits of making lifestyle changes and when will the landmark moments in my progress appear?

The time frame you choose to achieve your objectives needs to be appropriate and exciting. Losing 7 pounds in 18 months or running a marathon within 5 years probably won't change much that you do right now. Too much time can be as bad as too little so be precise.  Focus on the combination of a) changes that are quick to implement so you can experience immediate benefits, and b) make sure your actions lead toward some clear key benchmarks of notable progress.  

For example, a walk or run every day leading towards completing a marathon in 6-months will improve daily energy levels, improve fitness, enhance creativity and boost mood and provide you with a real sense of achievement when you cross the finish line on the chosen date of the event.

Consider carefully what will you do every day to move yourself towards your chosen objectives. Only with regular input, daily sharpening the saw as Stephen Covey puts it, will you reach your goal quickly and effectively.  Read our post on the power of consistent wellbeing action. 

Remember these questions are all probably a natural part of the processes you go through in your  professional role and in any business project. You're familiar with tackling the finer details at work so always make sure you apply this approach to your wellness goals. 

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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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Wellness Changes Working Already in 2014

I read a suggestion the other day that many people have already given up on their New Year wellness resolutions by this point.  Actually, the theory is that the majority only last 10 days before they revert to their previous behaviour.

Thankfully, this isn't the case for those we work with so, after checking in with a selection of workshop attendees we first had contact with in November and December, we thought you'd like to know which lifestyle changes have been the easiest for them to make and maintain.

We've also included details of how the changes have benefited these people because, let's face it, this is the most motivating piece of the puzzle.  Not what we change but how it makes us feel better.

So here's a selection to begin with and we'll keep you updated with more over the coming days to help you stay focused and motivated on your wellness objectives for the coming year. All good illustrations that if you can get beyond the 10 days and manage a month or two of your new habits, the results really can be dramatic.

'I used to think I didn't like to go to the gym early in the morning but trying your early sessions was surprisingly positive and I now go to the gym twice a week at 6am and the result is fantastic.  I return in time to have breakfast with my wife and she comments that I'm a different person after exercise - full of energy.'

'I drink more water and less coffee.  I also now go to bed at 11pm and sleep for 7-8 hours.  I am now more productive in the day and sleep better which provides me with energy that lasts from morning until night time.'

'I've started having breakfast, eating a smaller lunch and evening meal and fitting in healthy snacks.  I've also gone from no exercise to getting active three times each week so far.  I feel these changes are integral to my professional success and, after all, it's worth doing as I'm the one that gains the most.'

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Inspiring Wellness Success Story 18

Here's a new update in our series of success stories from wellness programmes we've run within various businesses.

This example shows a very clear link between the right attitude and the desired results.  In this case, knowledge, awareness and the will to succeed led to 15kg of weight loss, increased confidence, enhanced productivity and improved sporting performance. And he quit smoking.

A fantastic result for this individual in turn bringing benefits to his organisation.  Let us know if you'd like us to help you fill your business with people getting great results like this with their wellness.

• The date of the programme you attended:November 2008 / January 2009

• The lifestyle changes you made following programme: Decreased red meats, reduced 15KG, Managed to finished the Dubai Standard Chartered marathon 10K

• The lifestyle changes that have stuck with you to the present day: QUIT SMOKING

• The secrets of your success with wellbeing: Knowledge, awareness and the will to succeed

• What advice that you received made the greatest impact on you? Live healthy, live longer and be more productive and successful in life

• The biggest benefits of making your lifestyle changes? Very productive and very much more confident

• Anything that gets in the way of success with wellbeing: Nothing if there is the will

• When wellbeing is working for you, what are the key elements that make the difference? To tell you the truth, everything has become positive, especially eating healthy food

  
Read previous instalments of our Inspiring Wellness Success Stories here

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