August 13, 2018
It’s really hard to know how you’re going with your health goals if we think beyond the typical weight loss measures of kilos on the scale or centimetres on the tape measure. Tracking your progress is one of the best ways to keep you accountable, plus provides a good motivator for smaller goals that are achieved along the way.
We often find with our clients that the scales and weight loss may not be shifting, despite consistent exercise and clean balanced eating. Unfortunately, health is not as simple as calories in and calories out, with elements like sleep, stress, a sense of purpose, confidence, and of course happiness all playing a part in contributing to our health.
The figures from the Wellbeing and Resilience Centre at the South Australian Health and Medical Research Institute (SAHMRI) tell a clear story, with the Centre establishing that human wellbeing is the single most important issue for our population, economy and way of life. In other words, we can’t afford to leave wellbeing to the individual only anymore if we are to create a thriving society and country. Mental illness alone costs the Australian economy $190 billion each year, or 12% of GDP! This is the equivalent of nine million days of work every year.
High performing workplaces have been found to have significant competitive advantages compared to their peers such as:
Up to three times more profitable
25% more innovative
23% better at retraining new employees
12% more productive
The research shows that if an organisation is not looking at wellbeing, then you won’t have great productivity, will lack innovation, and you won’t be an employer of choice.
Corporations are starting to acknowledge the role that they play on employees’ health, and overall there is a move towards dealing with our health proactively rather than reactively. Employee wellbeing has previously been seen by many as too subjective and obscure to have any tangible ROI or measurable way to demonstrate the effectiveness of programs targeting this.
Introducing an index which measures key elements of overall employee experience, which can be benchmarked to other industries and tracked over time, not only allows workforces to be better equipped to have effective wellness initiatives, but also empowers employees to take personal responsibility with their health, supported by their employer.
At EBM, we created a new index for measuring overall wellbeing in the corporate space. The creation of this index went through a rigorous research process (we won’t bore you with the details!) but allows you to compare your individual scores, industry scores, and compared to the broader corporate Australia rating. All in a quick 5 minute survey! You can see our model that includes four sub-indexes for the key categories.
If you’re interested in getting your own score or getting your organisation involved, email us to find out more!
Last week we focused on prevention for this upcoming cold and flu season. This week, we’re looking at what to do if the cold does break through all those barriers that you’ve set up.
It takes double the effort – sometimes literally – and should be approached like any other physical challenge; with vigour! While it may seem like a lot of effort and potentially the last thing you feel like doing when sick, its worth it to reduce the severity and the length of a virus.
Here are the top 10 things you can do when a cold starts to break through:
1. Double the Vitamins. We spoke about the best vitamins and herbal remedies last week and now is the time to double them. Double the dose of Vitamin C, Zinc and Echinacea to really give your immunity the best shot at fighting off the virus. Even if you feel knocked down by the cold, pumping the body with vitamins is one of the best ways to give it a chance to get rid of it more quickly.
2. Double the Probiotic. Gut health equates for 80% of your immunity, so it makes sense that to get the gut in tip top shape will help your immunity. Double the dose of your probiotic to twice a day – once before breakfast and the other just before bed – to give your body an extra hit of good bacteria to fight off the bad. Colds turn nasty when they turn bacterial (which is when you often need antibiotics!) so fighting off the bad bacteria with the strains of good bacteria found in a probiotic is a great combat mechanism.
3. Get the Best Shut Eye. We’ve raved on about the benefits of sleep but when you’re sick, your body needs even more to recover and recuperate. Up the nightly sleeps to 9-11 hours (yes you read that right!) and allow the body to take naps throughout the day (until about 5pm otherwise you will find it difficult to fall asleep!) as the body feels necessary. Remember, we’re all about learning to listening to our bodies this month, so if it needs the rest, give it.
4. Build up Your Magnesium. This primarily relates to #3 in getting a better sleep, because when we’re sick it’s often harder to get good quality rest. Magnesium is a great natural mineral to take to help aid your sleep. Take one dose 10-20 minutes before bed. You can also buy it in oil form, and rub it into the body to help relieve those aches and pains often associated with a virus.
5. Remember to Breathe. When you’re all blocked up in the nose it often means that we’re not getting enough oxygen to the rest of the body. If it’s a chesty cold, it can also force us to take shorter and more shallow breaths. One of the best ways to open up the airways is to inhale eucalyptus oil. You can put it in a diffuser to keep it in your room at night, or just put a few drops on a tissue or handkerchief while you sleep. Being able to sleep freely throughout the night makes a huge difference to the speed of recovery.
6. Drink Up. You know the benefits of hydrating generally but you need extra water to flush out the toxins when you are unwell. Herbal (decaffeinated) teas are also great and very soothing for a sore throat. Without sufficient moisture in the body, immune system cells can’t work optimally. You should need to go to the bathroom every couple of hours and it should be clear.
7. Up the Antioxidants. There are some particular foods that are great at fighting off colds so adding them to every meal is great to not only boost immunity long-term, but to also to reduce the severity of the cold. The key staples are garlic, onions, turmeric, and salt. The anti-microbial properties of garlic and its relative the onion can fight off bacteria and viruses. Turmeric’s power comes from the fact that it’s a natural anti-inflammatory, while salt is great for reducing swelling and mucus. The best way to have them?
8. Make a Batch of Chicken Soup. It’s true what they say; a batch of chicken soup now has scientific backing in helping the common cold. The most widely cited research, published in the medical journal Chest in 2000, is by Dr. Stephen Rennard of the University of Nebraska Medical Center in Omaha. They found that chicken soup inhibits the migration of these infecteda cells in the body, meaning it essentially helps reduce upper respiratory cold symptoms. It seems to be the combination of vegetables and the chicken that has this effect. You can throw in any vegetables that you can think of – the more the better!
9. De-stress. Having to take time off work because we’re sick can seem impossible and overwhelming for the subsequent catch-up. However, reducing that stress is essential to allow the body time to heal. Meditation is one of the best ways to de-stress (learn more about HOW to here) and will have an impact on your recovery. University of Wisconsin researchers found mindfulness meditation training reduced the incidence, duration and severity of a cold by 35 – 60%!
10. Keep Up the Prevention. Your immune system has taken a blow with this virus and is going to be much weaker now making you more susceptible than usual to other colds and flus going around. Don’t just give up at the first sign of feeling better, keep up the maintenance and re-strengthen your immunity.
A virus is NEVER fun, but it is an excuse to do nothing. It’s a clear sign from your body that it needs rest and recovery time so don’t be afraid to listen.
If you’re in Australia (and particularly Sydney), you would’ve felt the sudden change in temperate that signals Summer is over and Winter is fast approaching (bar maybe this beautiful Easter weekend we had!). There is a briskness in the morning air, the afternoon light fades much too quickly, and the nights require some form of blanket as opposed to a thin sheet.
While Autumn brings with it a beautiful time of year, it is also a reminder of the colds and flus that are on their way. However, there are both preventable and reactionary measures that can be taken in response to this seasonal change.
But firstly, what’s the difference between a cold and the flu? A cold can be either viral or bacterial, and (brace yourself) the difference is understood by the colour of the mucus that is produced. If it’s clear, then it’s a viral cold and will pass on its own. If the mucus is coloured and has lasted for more than 7 days, the cold has turned bacterial and it’s probably best you speak to your doctor about a course of antibiotics.
The actual ‘flu’ is caused by the influenza virus and can cause serious to severe complications. The flu can lead to other conditions, like pneumonia, and takes a lot longer to recover from than a typical cold. Unfortunately, because the flu is caused by a virus (and not bacteria) antibiotics will not do you any good and it comes down to the old fashioned methods of recovery.
So what are the best ways to PREVENT getting sick this winter?
1. Take a daily probiotic. Gut health is extremely important to your overall health, with 80% of your immune system in your digestive system. Throw your gut health out of whack and you open up the body’s virtual door to any virus or bacteria that want to come in.
Probiotics provide good bacteria that is needed for a healthy digestive system. Taking a probiotic every morning BEFORE breakfast will help improve your general wellbeing, your digestive health, and most importantly for this time of year, your immunity.
2. Hit your sleep targets. With the first quarter of the year already done and dusted, work often ramps up at this time of year with KPI’s and targets a constant stress.
Surviving the Winter period will mean putting sleep down as one of your own personal KPI’s as it is the primary source of restoration and recovery for the body. Aim to get between 7-9 hours every night, and of high quality (i.e. no disruptions) in order to get the most benefit.
3. Take your vitamins. Vitamin C is one of the most UNDERATED vitamins on the market. Vitamin C not only promotes the production of healthy white blood cells to fight off infections, but also helps the body to develop healthy lungs and respiratory tissue. Vitamin C is so high in antioxidants that it repels infective organisms in the airways to stop them taking over. Adding to this, Zinc and Echinacea are also wonder vitamins and herbal remedies that work both preventatively and during an infection.
Take Vitamin C preventatively in powder form (Melrose does a great range of the powders) with a quarter to half a teaspoon a day. You can also take Armaforce, which is a tablet combining all of the above.
4. Get the flu shot. For the actual flu, the only way to avoid it is the injection. While it doesn’t cover EVERY strain, it covers the main ones. It won’t stop you from getting colds but it will stop you from being knocked out and bedridden for two weeks.
Your local chemist now does flu injections where they usually have set visiting hours for walk-ins, or you can make an appointment with your local doctor.
5. Listen to your body. This month we’re talking about listening to your intuition and your body. This applies to how you’re feeling physically as well. One of the worst things we see are clients who feel the initial stages of a cold coming on and push themselves to keep going – working, exercising, going out. This will DOUBLE the time that it takes to recover.
If however you stop yourself early on at the first sign of symptoms and rest, recover, and take some time out, the cold will be gone significantly faster than if you had tried to push through. It’s also best to stay at home and not pass it around the office so that everyone experiences what you are!
Ok so that’s the prevention. What about if the virus does get through all these barriers? Because some just manage to slip through the cracks no matter how hard you try. Well, it takes double the effort (sometimes literally) and we’ll cover that in next week’s blog!
This week we’re interviewing Kat Jacob. Kat’s a passionate personal trainer who is doing some amazing things with her own training. She works with many corporate clients, so this week we’re talking to her about how exercise can help relieve stress and what types of exercise are best for that whether you’re a beginner or more advanced.
So let’s jump right into this interview with Kat:
So Kat, tell us a little about your background and how you became a personal trainer?
I’ve been passionate about health and fitness for as long as I can remember; I always loved being active and been interested in nutrition. Over the last few years I found that my ‘actual’ job – Event Producer – was impacting more and more on that lifestyle; the years of working long hours and late nights started to take its toll and I became stressed and sick.
I started questioning whether I was in the right job – I was producing amazing events, but it started to feel meaningless and the risk of giving up a safe income and changing careers very quickly became less scary than the thought of staying in the events industry for the rest of my life.
I happened to be introduced to the right person at around that time, which led me to take the leap and start on my journey to becoming a PT. I have now quit the events industry altogether and can honestly say it was the best decision I’ve made – there are challenging times and the money is nowhere near the same yet, but I am a much happier & healthier person and finally feel like I’m helping people change their lives in a positive way.
That certainly is a leap of faith! You now do a range of different training regimes yourself? Can you tell us a little more about them and why you do so many?
I love having variety in my workouts – it keeps me motivated and to me is much more fun than doing the same thing every day. I’m also a big believer in that we need to keep challenging our bodies to get stronger & fitter – by exposing it to a variety of activities & exercises we allow our bodies to grow in a much broader way. It also helps aid recovery between big sessions to give those movement patterns you just worked very hard a break and get the body moving in a different way.
The majority of my training is based on Gymnastic Strength Training – lots of handstands, bodyweight strength training, rings etc. with a big focus on mobility. There is a lot of variety within this style of training, and I love the strategic approach of working towards set goals (i.e. a muscle up) – it pushes me to get better and work hard. I like mixing things up on my rest days with touch football, surfing / swimming, hiking or the odd run.
Wow that certainly is a lot! How do you keep up with all your different training schedules with so much going on? What’s your secret tip for fitting it all in?
I’m actually German and used to be an event producer so being organised comes with the territory! But in all seriousness, for me it’s all about planning ahead and having a set schedule of what to do when & where. I plan my sessions in 6 week cycles, and each session is written down so when I go to the gym I just need to open up that notebook and know exactly what I’ve got to do that day to stay on track.
It means I don’t have to think about it when I get there but can focus my energy on the session, and it holds me accountable on those days where I’m feeling tired. I also meet up with a mate a couple of times a week and we train together – we teach each other new stuff, play with different exercises, spot each other and just generally make sure the other one pushes (or rests!) when we need to.
That’s a great tip about planning your workouts in advance. It takes the effort out of trying to think what you’re going to do when you actually get to the gym which sometimes feels like half the workout!
So this month we’re talking a lot about stress and mental health. Can you tell us how exercise helps with that?
Exercise is proven to reduce our bodies stress hormones – adrenaline and cortisol – and stimulates the production of endorphins, the chemicals in our brain that act as natural pain killers and help lift our mood.
Exercise can also help take your mind off things and shift your focus, and some exercises can in fact be a form of moving meditation – running or long power walks tend to do that for me! It can be a great way to get in some ‘me-time’ to create the space to think things through or just find the time to breather and switch off.
Exercising regularly makes you want to eat healthier too, which in turn helps reducing the stress, as your body will be fuelled with the right nutrients to help cope with stress.
For some statistics on the connection between physical exercise and mental health, check out the Waves of Wellness Foundation. Interestingly, research has shown that physical activities can sometimes be more beneficial for patients with mental health than a strictly clinical approach; after working with the ‘One Wave’ charity Joel Pilgrim founded ‘Waves of Wellness’ based on this approach, a non for profit that helps people struggling with mental health to find an outlet through surf therapy.
Exercise helps people to feel better about themselves, and the community & their support that comes with sports and exercise groups can provide a sense of belonging too.
So there are a lot of benefits and some great statistics to back it up!
One of the biggest concerns our clients tell us is that they don’t have enough TIME to fit in exercise. How would you overcome that?
I think the most important thing is to find a type of exercise you love – if you really enjoy something and it makes you happy, you will find it much easier to make the time.
The gym isn’t for everyone – try team sports, swimming, cycling, yoga, tennis etc. and figure out which activity makes exercise fun and not just a chore you feel obliged to do for health reasons.
Also, think about why you want to exercise – to feel healthier, to be able to keep up with your kids, or because you want to learn a new skill? It’ll help your motivation and keep you going on the days where it gets hard.
That’s so true, you have to find something you love. Exercise can’t be seen as another chore in our lives – we just won’t do it. Plus we work with clients consistently to re-identify their ‘why’ for all their goals. It’s just one of the best ways to keep them motivated and pushing forward!
So what are the best exercises to be doing to get in a quick, efficient and sweat inducing workout?
My go to for a quick and efficient workout is a bodyweight circuit (think lots of animal movements like bear crawls, ape walks, frog squats, caterpillar walks and bodyweight pushing & pulling exercises. followed by some max sprint efforts –it’ll get your heart pumping & the sweat going while working your entire body.
And what if I’m a beginner and never really exercised before, is there anything different that I should be doing?
The most important thing is to ease yourself into it – you don’t want to go so hard that you’re hurting for days as that’s the best way to stop yourself from wanting to go back.
If you’re unsure about technique or completely new to something, I’d recommend taking a few classes to learn the ropes and make sure you’re getting it right from the outset. It’s harder to fix bad habits than learning from scratch, and the right technique can make the difference between reaping the benefits or getting injured.
Stuart McGill, a professor of spine mechanics said “First move well, then move often.” and I 100% agree with that statement. Other than that – get out there, try lots of different things and find the kind of exercise that makes you keep coming back.
That’s it isn’t it. Just try something! But don’t go too hard. So many people go out really hard in that first week and when they can’t walk think “I’m never doing that again!”. It’s just best to build it up.
Ok so the other end of the spectrum, what if I’m quite advanced, how can I keep pushing the intensity and make sure I’m making progress?
Add some variety to your workouts by taking it into a different environment (i.e. outdoors or vice versa), add new movements into your sessions, look at ways to achieve your goals by trying a new approach.
Let’s say you want to learn how to handstand – don’t just keep kicking up again and again, look at what other skills and strength you might need to achieve that handstand and work on those – for example your shoulder mobility, core strength etc. It adds diversity while still working towards your main goal, helping to get there faster.
Another option is to find a training partner or group, a bit of healthy competition can go a long way in stepping up your game and it may expose you to some new ideas.
Yes healthy competition is definitely a great way to up the anti! We’ve talked about that previously for finding your training soulmate!
Ok final question, what would be your top three tips for a corporate worker trying to integrate three exercise sessions during the week?
One thing that can make a big difference is getting the exercise in first thing in the morning – that way it’s done and no matter what the day throws at you or how tired you are after work, you will have had your exercise. Plus it’s a nice way to start the day rather than rolling from bed onto a chair and sit down right away, it’ll get your body and your mind going.
I know it can be challenging when you work long hours or have kids to get back to, so you could try to incorporate exercise in your day in a way that makes it easy and doesn’t leave much room for excuses. When I was still in events, I used to run home from work at least a couple times a week – depending on the route I’d get a good 45 – 60min run in and with traffic taking the bus would’ve taken the same time. Or you could walk the first 5km before getting on the train home, cycle to and from work or give a lunchtime class a go. Travel a lot? Pack your trainers, most hotels have a gym & pool, or you can go for a walk and explore the area.
If your week gets the better of you, get moving on the weekends! If you have kids, get them involved – go for a bike ride, play soccer in the park…there are so many options. Find the most convenient option for your lifestyle and make it a part of your routine – trust me, you will be more productive as a result and feel better for it!
There’s always a way if you make it a priority right! Thanks so much Kat that was really helpful.
Well readers we hope you all got something useful out of that and you’re all going to kickstart your workouts to feel the benefits!
Research has recently come to light that if you live in a neighbourhood surrounded by trees, shrubs, and chirping birds, then there is less chance for you to suffer from anxiety or stress.
According to researchers, lower levels of depression, anxiety and stress were associated with the number of birds people could see in the afternoon. But can it really be that simple?
People are increasingly spending time indoors, and with the majority of the day for most spent inside at a computer, it’s no wonder that we’re starting to see the health detriments to society.
The link between the role of nature for our mental well-being has long been established, yet many still fail to get their daily dose of the outside world.
There are several ways that you can try to up the dose of nature in your daily life:
1. Exercise outdoors. Gym memberships can be an astronomical cost, with some gyms demanding up to $100 a week from some of their members. Exercise doesn’t have to be such a costly exercise, AND doing it outdoors gives you a considerable chunk of your day connecting with nature. Go for a walk / jog / run, complete a circuit in your local park, join an outdoor bootcamp at lunchtime; the options are out there!
2. Take a break. I actually think smokers have this one down pat the best. While I don’t advocate for smoking in any way, the one thing that they do best is take breaks regularly outside! Back in my corporate life, I used to get the smokers of the office to come and take me on their ‘smoko breaks’ as a reminder to get outside. As long as I stood upwind, it was a great chance for me to get a few extra minutes outside with nature and re-centre before heading back into the office. A great way to boost your productivity as well!
3. Implement outdoor meetings. I’ve spoken about this before, but on top of having walking meetings (or if that’s not possible), get your meetings outside. Technology has meant that we can be very mobile and portable with our ideas, so take the meeting to a café with an outdoor area, or meet in a bigger space that has access to sunshine and all the elements. It’s amazing how refreshed you’ll feel afterwards compared to being stuck in an air-conditioned building.
4. Convert your commute. We often become so stuck in our ways that we forget the various options we have for commuting. You can walk/jog/run all or part of the way, ride a bike, ride a skateboard/scooter, get creative! Getting up that little bit earlier or getting home just that little bit later will be worth it for your mental and physical health.
5. Bring nature to you. While working outside or out of an office is not a reality for all of us, we can try and bring some of the elements from the outside in. Invest in a plant or succulent that you can have in the office and encourage others to ‘green up’ the space. Research has shown that just looking at nature can help you to feel more relaxed, so when that deadline is becoming overwhelming, or you’ve received a passive aggressive email from a colleague, or your boss is breathing down your neck, you just need a few minutes staring at something green and natural to calm the mind.
So while the headline grab of ‘birds improve mental health’ may be a little simplified, this study does uncover the role primary components of nature contribute toward our mental health. Integrating nature into our daily lives highlights the benefits of preventative healthcare and encourages us as a society to make our cities a healthier place to live.
It’s the end of the first month of 2017. How did you go with sticking to your intentions and goals? I never let my clients set NYE Resolutions because the stats on the conversion of these is so terrible! Instead, we set intentions and bite-sized goals that we start on right away.
One of the biggest mistakes that I see with goal setting is people missing the “M” from the S.M.A.R.T memo. They’re not measurable. It’s great to have big dreams and intentions with your health goals, but if they aren’t measurable, then you can never know whether you’ve actually achieved it!
I love this time of year to do some fitness testing with my clients in order to set new goals. We usually retest after a 10-12 week cycle in order to see how they have progressed!
Below are my favourite fitness tests that you can try out yourselves:
1.The beep test
An oldie but a goodie. The beep test helps us to measure your cardiovascular fitness level or VO² max.
How to:
-Set up a 20m course marked with lines or witches hats
-Download an app with the pre-recorded audio for the beep at each interval
-Each successive beep decreases the interval, meaning the speed to run between the two points must increase
-You are allowed one warning if you miss the beep, but a subsequent miss means the test is over
-The level achieved PRIOR to the beep missed is then recorded as your score
Tips:
-Make sure you are well hydrated
-Ensure that you have not had a snack or a meal within 1 to 2 hours before the test, but that you have eaten that day
-Pace yourself so you do not fatigue
-Only one foot needs to touch the line which can reduce the distance you need to cover
Fun fact: applicants to the police force must achieve level 7.1 or higher!
2.The Push-up Test
We’re looking here at your dynamic muscular endurance of the upper body. Technique is most important here, and push-
ups which do not meet the criteria will not be counted.
How to:
-Decide whether push-ups will be performed on your toes or your knees
-Perform the maximum number of push-ups without rest
-The test is stopped when you are unable to maintain technique for two repetitions
Tips:
-Each repetition must have your chest – not your abdomen – touching the floor
-When you have chosen which level – knees or toes – stick to that for the whole test
-Keep your core switched on the whole time for stability
-Place hands shoulder width apart and no wider
Fun fact: Guinness Book of Records lists the most push ups in one hour as 2,220 by Carlton Williams from Wales UK.
The feat was achieved on 25 July 2015 in Margaret River, Western Australia.
3.Abdominal Curl-Up Test
The curl-up test measures abdominal muscular strength and endurance of the abdominals and hip flexors. These are
important for your back support and stability, so a really important indicator.
How to:
-Lie on your back with knees at 90 degrees.
-Set a timer for 1 minute
-Perform as many as possible without pausing yet with good technique
Tips:
-Exhale as you come up and inhale as you lie back down
-Don’t use your arms to pull you up – that’s cheating!
-Try and go at a slow and consistent pace rather than starting out too hard
Fun fact: the research coming out shows that your abdominal muscles are responsible for good posture. These muscles
are used during our daily life activities and during a workout. Researchers have confirmed that those with a strong core
and lower back do not get injured as much as those without.
These are just three goals that you may set yourself to achieve in terms of your fitness! Have fun testing and measuring.
Okay so I think most of you may have heard of the 80/20 rule as this distant principle that you could apply to your life to get some benefit out of. Originally called the Pareto Principle, this philosophy was first applied in business. It was commonly found that 20% of customers lead to most, or 80%, of the sales.
The principle has been taken now into many contexts but the most important one here is for your health. While I’d love to say that 20% of your efforts net an 80% improvement of your results, we need to flip the rule in this context and focus on the 80%. If you make the majority of your choices healthy, you can achieve a healthy lifestyle.
This 80/20 rule is universal; it applies to all aspects of your life. A healthy lifestyle doesn’t come from one ‘good’ or ‘bad’ decision. It is an accumulation of all your health choices each day, each week, each month and each year. You don’t have to be perfect all the time, but you also can’t have cheat meals all the time. You don’t have to go to the gym everyday, but you do need to do some form of movement at least a majority of the week. You don’t have to meditate for hours on end, you can just find 5 minutes every second day to focus on your breathing. If you can eat, exercise, and be mindful 80% of the time, you will see amazing results.
You know why I love this rule so much?
It’s for Life
Every wondered why those “lemon detox diets” or the “soup diet” or the “500 calories every second day” don’t work? They’re not sustainable. The best rule I’ve ever been taught is “if you want to put on weight, then go on a diet”. Diets make our body go into survival mode, and not only hold onto the weight we’re already carrying, but as soon as we return to ‘normal’ eating, we pile on the extra pounds so that we can make it through another famine!
The 80/20 philosophy is not a diet, it’s a lifestyle. It’s a way to make healthy decisions throughout your day/week/month/year. There’s no guilt if you overeat, under exercise or miss a meditation. You just have to balance it out somewhere else. Each day is an attempt to get the most out of your choices. Then tomorrow is a fresh day and you start again.
We can be Human
My clients are sometimes horrified to hear that I don’t live by some amazing health trend that I abide by 100% of the time. When I tell them that I eat a piece of dark chocolate almost every night, (it is 95% dark chocolate though) they almost fall of their chairs. Or the fact that I don’t train at my gym every day. Or that there are days when I don’t meditate.
I am not a robot – I am also human. And humans need a little wiggle room. While my ratios will often be closer to 90/10, I still need that 10%. Allowing yourself to have some space to breathe is necessary to stay on track with your health goals. It’s OK to have cheat meals, days where you don’t move off the couch, and mindless days. Actually it’s more than OK. You NEED them. Fundamentally as a human being. So that’s a big reason why I love this philosophy.
It’s Achievable
When something seems achievable, you are more likely to do it. I like to apply this rule to EACH DAY with my clients at first rather than the bigger picture (though you work to this!). Every decision throughout the day becomes the question “Are the majority of my choices today healthy?”. If you’ve reached 11am and the answer is no, you still have the rest of the day to be making healthy decisions.
For example, in a typical day, if you’ve had a healthy breakfast and then a colleague has brought in Christmas cupcakes for morning tea, don’t beat yourself up for having one. Enjoy it, remove the guilt, and then realise the rest of your day needs to consist of healthy decisions. That means when you get to lunchtime you need to have that salad rather than a burger, and for dinner have the grilled rather than the fried fish option. It’s all about balance.
The Secret for December
Now I have a little secret about this rule for my clients in December, because December is one of the hardest months of the year to keep your health goals going. BUT I’m going to reveal this secret in my free upcoming webinar so you’ll need to tune in on the 15th of December to find out more.
Click HERE to register.
Details: Surviving the Holiday Season
Date: 15th December
Time: 11.30am-12.30pm
Aim: Create tangible ways to keep your health goals going in 2016.
Claim your FREE spot HERE
The annual survey of worldwide fitness trends is now in its 11th year! I always can’t wait to read up on it because not only do they predict what’s coming for the next year, but they also reflect back on previous years to see how people’s predictions played out. It’s very interesting to note that there are two new trends in the top 10 for 2017!
While I would LOVE to go through each of them individually, I thought I’d post the list and instead discuss some of the ones that you’d find most interesting and would potentially have an impact on you!
Number one on the list is perhaps not surprisingly Wearable Technology. Think Fitbits, smart watches, GPS trackers, and smart eyeglasses! While the jury is out as to whether these devices actually increase the amount of exercise we do, as a former researcher, there is definitely power in the idea of tracking your activity to at least know what has been done. This doesn’t mean you have to go out and buy expensive technology, as your smartphone also provides many free options for tracking a lot of your activity (and as a trend is in at # 17) but use the options available! The Apple watch alone is predicted to reach over 485 million device sales by the year 2018 so this is a trend that doesn’t look like it’s going anywhere soon!
Number two on the list is also quite interesting with Body Weight Training. While this type of training has been around for centuries as a form of resistance training, it didn’t appear on the trends survey until 2013! It’s one of the cheapest and easiest ways to exercise and great for outdoor bootcamps or your own workout at home! Now with a newly packaged name by the commercial gyms, it’s a trend that should stick around for a while yet.
Number seven on the list is Exercise is Medicine ®, which is a global health initiative focused on encouraging health care providers to include physical activity when designing treatment plans for their patients. Fundamentally it is an attempt to bridge the gap between traditional medicine and fitness professionals, which is something I can’t believe is only just beginning to happen! We all know the benefits of exercise in treatment of many chronic yet preventable diseases, but it’s an implementation gap for a patient that’s the issue. This is one that I’m really supporting and excited to be a part of in the coming years.
Number twelve is my favourite type of training – functional fitness. Its premise is to use strength training to improve power, endurance, coordination, and balance, to improve the ability to perform normal daily living activities. There’s still a lot of misunderstanding around functional fitness, but I like to think of it as focusing on the movements I may need in my daily routine (think squatting down to pick up something heavy) versus training just for aesthetics (think bicep curls). Functional fitness has been fluctuating on the list since 2007 but I think with people becoming more sedentary, fitness needs to be as functional as possible to keep our bodies moving and mobile!
Number fifteen on the list is my daily work – wellness coaching. Wellness coaching has been in the top 20 since 2010 and has been progressively making its way up the list since then. For those new to my website, wellness coaching is the integration of behavioural-change science with healthy initiatives. Like a personal trainer, a wellness coach works with people to achieve their broader goals, through focusing on their values, needs, visions, and aspirations. Many people are trying to move into this wellness-coaching arena with little to no qualifications or practical training in ‘coaching’, so be mindful of who you work with. It’s definitely one of the most exciting trends though and who doesn’t want someone motivating and challenging you along your life path?!
The final number that I believe relates to you is sixteen with Worksite Health Promotion. The foundation of a corporate wellness program is to improve the health and well-being of employees. Again, this is very much in my domain, but the trend here is for a range of programs and services that evaluate employee health, health care costs, and worker productivity. With rising health care premiums, increased absenteeism in workplaces, and decreasing productivity due to stress, its no wonder that this is an up and coming trend to watch out for!
There’s a very important distinction that is made between a trend and a fad for the purposes of this world wide trends survey. The former is defined as ‘a general development or change in a situation or in the way that people are behaving’ whereas the latter is ‘a fashion that is taken up with great enthusiasm for a brief period’. So this survey is really looking at the change in people’s behaviours as a whole that can last a considerable period of time.
Full list below:
| 1 | Wearable technology |
| 2 | Body weight training |
| 3 | High-intensity interval training |
| 4 | Educated, certified and experienced fitness professionals |
| 5 | Strength training |
| 6 | Group training |
| 7 | Exercise is Medicine ® |
| 8 | Yoga |
| 9 | Personal training |
| 10 | Exercise and weight loss |
| 11 | Fitness programs for older adults |
| 12 | Functional fitness |
| 13 | Outdoor activities |
| 14 | Group personal training |
| 15 | Wellness coaching |
| 16 | Worksite health promotion |
| 17 | Smartphone exercise apps |
| 18 | Outcome measurements |
| 19 | Circuit training |
| 20 | Flexibility and mobility rollers |
You’ve probably already heard me passionate about the need to work on employee wellbeing within organisations. I spoke about it here and here and it’s the core of my whole 6-month blueprint.
But recently, two big players have called for unprecedented action in the corporate setting to improve employee wellbeing. Jeff Kennett, former Premier and chairman of BeyondBlue, has come out saying that performance bonuses of top executives should be partially linked to the mental wellbeing of their staff. HALLELUJAH!
This wave comes to light as a new NAB/IPSOS survey showed Australians regard happiness as the topmost measure of success, followed by good family relationships, feeling fit and healthy, and being a ‘good person.’
Kennett has put mental wellbeing on the same page in significance as family violence and bullying. “At a part of Australia’s history where we’re trying to address family violence, where we’re trying to address bullying, where we’re trying to address good mental health practices, it is time for industry leaders big and small to give the mental health of their workforce the same priority they would give any other measurable figure,” Kennett said.
As a result of this passion, Kennett put a proposal in front of the Business Council of Australia (BCA) saying that companies should introduce key performance indicators (KPIs) for chief executives and other staff to ensure the mental health within organisations is maintained. BCA chief executive Jennifer Westacott agreed the issue needs to be taken seriously.
In response to critics that mental wellbeing is too subjective and unmeasurable, Kennett has rejected this claim. He counters with the facts, stating that lost productivity costs the economy $10.9 billion a year. Westacott agrees saying that “These things at the bottom line result in unplanned absenteeism, they cost businesses money,” and “They’re not just feel-good things. These are real economic things. That’s why the Business Council is interested and passionate about this.”
Kennett says the way he envisages improving wellbeing includes statements like “What I would like to see in every head of department of a bureaucracy, in every CEO’s performance, and every direct report’s KPIs, is a KPI about the mental health, the wellbeing, of their workforce, of those that report to them,” and “When you talk about pay performance, when you talk about bonuses, particularly, I want to see a KPI in place that addresses this, because that will focus their mind more than anything else.”
This importance on mental health and wellbeing is not just for employees, but for senior management as well. Throughout his career, Kennett recounts countless incidents of C-Level Executives struggling with burnout. Kennett told the Australian, “I have had a number of organisations in the last two years, three years, where a CEO, a CFO, a COO has hit the wall, and the ramifications on the small leadership group is obviously quite profound, not to mention the impact on the business”.
This is a huge step for addressing the mental wellbeing of Australia, and putting at the forefront the happiness of our nation. Happy and satisfied people will result not only in a more productive workplace, but also with better relationships, more financial security, and a healthier society.
So what does this mean for your business or workplace? It means that it’s time to get serious about mental health and have programs and policies in place to be in front of the pack. Enlist the help of a health coach, exercise specialist, mental wellbeing expert (someone like me!) to help customise a program that meets the KPIs that your organisation is going to enlist to promote the wellbeing of it’s employees.
I am really excited about watching this one progress, so stay tuned for updates and we can see where this movement gets us!
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